BLOG

How To Curb Late Night Binging

Craving sweet, salty or fatty foods late at night? Even after you’ve had an awesome day full of nourishing foods, plenty of fiber, and water!

You’ve done everything you can and you still have those pesky cravings. How to curb them? This video will show you what I do to help me not un-do my healthy day!

Here’s the list of the tips mentioned on the video:

  1. Consume more nutrients through the day
  2. Spread out your water
  3. Avoid bringing crappy food into the house
  4. Have raw cacao powder
  5. Take cinnamon bark tea
  6. Have sex
  7. Increase healthy oils in your meals
  8. Peppermint essential oil

Hope you enjoy them!

The Secret to Being “Holistically Slim”

The process of slimming down starts in our minds and soul. It begins with a realization that our bodies deserve to be treated like luxury vehicles, like 5-star hotels. Very often, in my coaching practice, I help people change the internal conversation and create habits that lead to gratitude and happiness within, regardless of what the outside package look like.

So, in many ways, I teach my clients that weight loss and slimming down is as much about mindset and emotional wellbeing as it is about the foods that you eat.

Fellow coach and founder of Holistically Slim, Sarah Anne Stewart and I sat down to discuss our approach to a healthy diet and shared our views with you here. Check out the video:

Below the video, tell me: what does it mean for you to be Holistically Slim? Let me know!

Easiest and Best Skin Scrub Ever

This is one of my favorite and easiest body scrubs you’ll ever seen. It will leave your skin looking and feeling ah-mazing.

Just a couple of ingredients and can be done by a 10 year old so you can do it too!

Check out my vegan, chemical free, home-made skin scrub.

What do you think, wanna give it a try? Let me know in the comments below!

What a Health Coach Eats, Winter Edition

I often get asked what I eat in a day and the answer to that question is “it depends”. I eat differently in winter than in summer and regularly check with my alternative medicine practitioners to check for imbalances and nutrient deficiency.

Having said that, you can still follow some simple basic principles to help your body feel its best regardless of the time of the year.

Here’s what a health coach (moi) eats during winter!

Now, below the video, tell me: do you eat for the seasons? What are you eating these days and how does your body feel? Let me know in the comments below!

Sore Throat/Laryngitis? You Need THESE!

Have a sore throat or laryngitis due to a viral or bacterial infection? Maybe even recovering from a nasty bout of the flu! (Yikes!)

On today’s video I’m sharing my tips for relieving the pain, clearing the phlegm and getting your voice back to pronto!

  1. Gargle with apple cider vinegar
  2. Gargle with warm water and sea salt
  3. use Oil of Oregano
  4. take Sage tea (but only at night time)
  5. Make ginger tea (or add it to your hot tea)
  6. Use Licorice Root tea
  7. Rub your chest and neck with Eucalyptus oil
  8. Take Aloe Vera

Check the video for more details! xoxo

7 Tips To Avoid The Winter Blues

Seasonal Affective Disorder (SAD) is a real condition that affects millions in the Western World and can increase your feelings of stress, anxiety, loss of productivity, and other emotional/mental conditions. While SAD is often temporary and in most cases not dangerous, it is disruptive to your quality of life.

If you suffer from SAD or any other type of depression, please get help. There is no need for you (or anyone) to suffer alone. There are many way to help relief the symptoms of SAD.

On the other hand, if you feel a little “blue” around fall/winter, you may have a bad case of the “winter blues”. While SAD and winter blues are used inter-changeably, they are not the same. SAD is a type of clinical depression, often a life-long condition while the winter blues is often temporary and situational.

On today’s video, I’m offering some herbal remedies and holistic approaches to help relief the winter blues that may also help you manage the symptoms of SAD.

  1. Get out of the house – even if ti’s hard
  2. Take in the sun (or supplement with a Vitamin D supplement)
  3. St John’s Wort – known as Nature’s Prozac
  4. Avoid Getting Sick – Use adaptogenic herbs like Rhodiola or Panax Ginseng 
  5. Feed your “2nd brain” – your gut with probiotics and probiotics
  6. Don’t isolate yourself
  7. Laugh out Loud

Check the video for more details! xoxo

Remedies for Occasional Diarrhea

Ugh! We’ve all suffered from it at one point or another…. diarrhea… and all that comes with it:

  • Stomach ache
  • Feeling feverish and ill
  • Dehydration
  • Uncontrollable bowel movements
  • Frequent passage of loose and watery stool
  • Abdominal cramps
  • Stomach pain
  • Dry mouth

The reasons why we suffer from diarrhea as far and wide, from bacterial infection to serious autoimmune disorders. Whatever the reasons behind your loose and watery stools, one of these natural remedies might be able to help.

Check out the video below to learn my go-to remedies to treat occasional diarrhea.

Now, in the comments below, tell me: Have you used any of these? Have they been helpful?

Do you know of any remedies as effective to manage diarrhea symptoms? Let me know in the comments below!

Gluten Free Open Avocado Toast

I love bread! There, I admit it! It’s fantastic, it’s comforting and it can be very healthy! I often choose gluten free, multi grain bread made by local bakers and using sustainably sourced ingredients.

One of my favorite snacks, light lunches or even dinners is a simple open avocado toast on gluten free bread. This ridiculously simple dish has just 3 ingredients, takes 5 mins to prepare and has over 10 grams of protein.

Click on the video below to see how!

Oh, and here are the ingredients, just for your enjoyment!

  • 1 avocado
  • 1 small tomato, firm
  • 3-4 fresh basil leaves
  • olive oil to taste
  • Himalayan pink salt to taste
  • Juice of ½ a lemon

Enjoy!

Is Leaky Gut Caused by Grains?

Vegetarian or Vegan and with Food sensitivities? Listen on!

So much has been said about grains causing leaky gut. Is it true? Why are we suffering from leaky gut and other gut problems when people have been eating grains for thousands of years {seemingly} without issues. What’s a healthy eater to do?!

I tried to answer these and other question on today’s video. So click on over below to learn more!

What do you think? Still planning on shying away form grains? Trying something new? Let me know in the comments below!

Blackberry Coconut Lime Popsicles

I love this little recipe, perfect for hot summer days but also fun if you have a sweet tooth and want to satisfy it without un-doing a great day full of healthy foods.

I often make these and leave in my freezer to share with guests or simply to enjoy with my honey while watching a movie at home.

Check out the video and recipe below!

Makes 6 small/4 large pops

1 can full-fat coconut milk
2 Tspts coconut syrup
1 tsp vanilla extract
2 cups blackberries
Juice of 1/2 lemon or lime
pinch salt

In a medium bowl, combine coconut milk, syrup, lime juice, salt, and vanilla extract, and whisk to combine.

In a blender, puree blackberries, then pour through a fine-mesh strainer to remove seeds.

Add the milk blend and blackberries in alternate order, making white and purple swirls as you do.

Freeze for about 30 minutes, then insert sticks and freeze until firm.

LOVE IT! Comments, ideas?! Leave them below!

Essential Oils for Digestive Health

Essential oils are very effective because they provide fast-acting results, such as symptom relief and antimicrobial effects.

This is awesome news for your belly troubles.

Obviously diet and lifestyle are an important part of the equation but the oils can become an amazing assistant that can help you get to your goals of never having digestive issues again, much faster.

HOW TO USE THEM

Internal

Use capsules when you need the oil to make it to the stomach

Best Oils: peppermint, clove, ginger, oregano,  tea tree, thyme.

Best For: indigestion, nausea, IBS,

Carrier oil options: coconut, almond, sesame, sunflower

Topical

For massages and rub downs.

Best Oils: peppermint,  ginger, caraway, coriander, fennel, citrus, thyme

Best For: indigestion, constipation, stomach aches, nausea

Carrier oil options: coconut, almond, sesame, sunflower

 

Aromatherapy

To diffuse in a bowl or put in your hand and inhale.

Best Oils: citrus, ginger, fennel, peppermint, clove, cinnamon

Best For: indigestion, constipation, stomach aches, nausea

Carrier oil options: coconut, almond, sesame, sunflower

How Detox Can Help Your Digestion

Much has and can be said about detox and its benefits for overall health. But can it help you with your tummy troubles? I believe so and here’s how. WATCH HERE!

Digestion Function:

  • Digestion of the food
  • Transferring nutrition to the cells of your body
  • Processing waste and eliminating it from the body
  • Serves as a drain pipe for waste and toxic substances absorbed through our lungs and skin.
  • Serves as a home forbeneficial
  • Produce a number of nutrients that boost your immune system

How a detox can restore digestive balance:

  • Helps bring the colon back to life by stimulating the muscle movement of the colon
  • Soothes and promotes the healing of the lining of the full gastrointestinal (GI) tract.
  • Helps stimulate the body’s healing mechanisms.
  • Draws old fecal matter off the walls of the colon
  • Removes heavy metals
  • Helps clean the gallbladder, bile ducts and liver.
  • Optimizes the growth of beneficial bacteria
  • Draws out toxins
  • Destroys and expel parasites
  • Maintains regularity.
  • Speed up the transit time of feces through the large intestine.
Over Eating And Feeling Miserable? Use these!

This is a little recipe I take with me everywhere I travel and have at home for those days when I overeat and/or eat away from home, meaning we might be eating things I normally avoid.

Sometimes switches on your diet, even if minor can wreak havoc on your digestion. Anything from stinky farts to constipation and feeling bloated and heavy for days!

In order to prevent those tummy troubles, I add these 3 seeds together in a jar and take them with me as an amazing homemade natural digestive remedy: 3-Seed Crunchy.

Check out why they’re awesome and how to make it here!

The ONE Thing That Helped Me Heal From IBS

Have you heard about the incredible health benefits of L-glutamine?

The most common uses of glutamine pare to lose weight fast, burn fat and build muscle. But we now also know that this powerful animo acid is very helpful in treating leaky gut and improving my symptoms of IBS.

That’s why I used it and still continue to supplement on it.

How does L-Glutamine benefit your digestive health? Check out the video below!

And btw, Veggies high in L –Glutamine include Spirulina, Chinese Cabbage, Asparagus and Broccoli Raab… enjoy!

 

 

4 Easy Ways To Heal Your Gut

Did you know that the function of your immune system, the state of your mental health, the pain or lack thereof in your joints, and even whether or not you have seasonal allergies can all be determined by one thing?

Do you know what it is?

The health of your gut!

Conventional and unconventional research is proving it over and over: poor gut health = poor overall health.

If you experience “common” digestive complaints such as occasional gas, bloating, or heartburn, your gut needs some work. Find out here the 4 Easy Ways To Heal Your Gut!

  1. Take a quality probiotic – The delicate balance of good vs. bad bacteria and yeasts in our intestines is easily thrown out of whack, which is why taking a probiotic supplement can help you more easily maintain that balance.
  1. Take the crap out – your body must be eliminating debris regularly, daily, ideally more than once per day. If not, you’re leaving behind poop inside of you. You think poop is disgusting? How about that stinky, nasty poop sitting inside of you day in and day out!? Embrace enemas or colonics if you have been severely constipated or partly constipated for more than a week. Also embrace oils like avocado, coconut, sesame in your foods to make sure things move in your insides a little easier.
  1. Add resistant starches to your diet. Foods that are resistant to the power of the digestion of the small intestine are known as resistant starches. The overall health benefits to consuming resistant starches are many. They are considered Pre-biotics, in other words, they exist to help feed your probiotics (that beneficial bacteria in your gut that’s there to help you fight off diseases. These pre-biotics feed your probiotics. Foods like this include sweet potatoes, regular potatoes, lentils, brown rice, plantains.
  1. Stay away from sugar! Look, the stuff is as addictive as cocaine, messes up with your hormones, can feed cancerous cells, makes you swollen and chubby. Oh, and it makes your colon feel really miserable. It makes you constipated or, if you have IBS of Chrohn’s disease like I do, it can exacerbate your symptoms and give you explosive diarrhea. You’ve been warned!
About Jovanka

Jovanka Ciares is a former entertainment executive turned Wellness expert, detox specialist, nutrition educator and author. She is the creator of the Wellness Smackdown™, a proprietary detox and weight loss program for natural weight loss which was featured on the first season of ABC’s “My Diet Is Better Than Yours”...

JOIN MY VIP LIST
 
Connect