As we begin to move through the winter season and after months of loading up on heavy, hardy and dense foods we may have developed some cravings that are beginning to manifest in areas like our waist, abdomen, hips and thighs. I wanted to take this time to share with you 9 secrets that will help you conquer your cravings, naturally.

Now if you are thinking that the above sounds a little like you or that you don’t have any cravings you just like to eat good wholesome food then I am here to tell you that if you do something that is not good for you long enough, you will begin to crave it. This is just the way our brain is set up and this is a result of having to survive in extreme situations during the history of man.

You probably think that admitting to the fact that you have cravings is a sign of weakness. What is actually happening is that your craving may be a sign that your brain’s rewards system has been hijacked. A brain’s rewards system is a complex network of brain systems and neurotransmitters that are critical to human survival. It drives us to seek out the things we need to stay alive and carry on the human race. Important chemicals involved with self control of cravings are Dopamine, Serotonin, GABA and Endorphins. Dopamine is a feel good chemical, Serotonin is the happy, anti-worry, flexibility chemical, GABA is the jumper starter to calm or relax the brain and the Endorphins act on the body in many ways controlling everything from breathing to judgment and emotions. Now listen to this secret, when these chemicals in the brain are balanced you can be focused, goal-oriented and have control over your cravings.

Now that you have a little better understanding of the system behind cravings, let’s get into the 9 strategies to assist you with controlling your cravings.

1. Keep Your Blood Sugar Balanced – Eat a nutritious breakfast every day, add a dash of cinnamon to your food or in warm water, have smaller meals throughout the day and stay away from simple sugars and refined carbohydrates. Go for the freshest food possible.
2. Stop The Use of Artificial Sweeteners – If you use these in your diet get rid of them now! This includes the use of diet sodas or soft drinks. Use a natural no-calorie sweetener instead like Stevia.
3. Manage Your Stress – Anything stressful can trigger certain hormones that activate your cravings. Chronic stress is the number 1 cause of disease. Find ways to manage your stress such as stress management classes. Deep breathing, Yoga and Meditation are wonderful for assisting with stress.
4. Outsmart Sneaky Triggers – To control your cravings, you have to control your triggers. Know the people, places and thing that fuel your cravings and plan ahead for your vulnerable times. For example carry a healthy snack with you that way if you get tempted to give in to a craving, you have something to snack on instead that is healthy.
5. Find Out About Your Constitution or Body Type – Knowing your body type is the key to your road map for proper eating for you. With this information you will know what is good for you and what you should avoid that will enhance your cravings even more. An Ayurveda Health Practitioner can assist you with finding out what your body type or constitution is.
6. Practice Willpower To Retrain Your Brain – Will power is like a muscle. You have to use it or lose it. Self-control is very important if you want to accomplish anything in life. No matter what the reason is for your lack of willpower, you can strengthen it but you need to practice doing this. Make it a habit to say no to the thing that are not good for you and over time, you will find it easier to do.
7. Get Moving – When you feel a craving coming on, get up and move. If you can take a fifteen minute brisk walk. If you can not take a walk then jogging in place or doing jumping jacks for 30 seconds will help to get your heart pumping and take your mind off of the craving. Try it, it really works.
8. Get Adequate Sleep – This is one of the main pillars of life in Ayurveda and is very important in how we feel and how we handle various situations that come into our lives. Important fact for you to know is that the lace of sleep increases food cravings. The less sleep you get the more cravings you have. Lack of sleep not only plays a role in cravings and weight but it also reduces overall brain function and increases irritability. If you want to curb cravings, get thinner, smarter, happier and have more energy aim for 7 to 8 hours of sleep each night.
9. Take Herbs or Herbal Supplements To Control Cravings – Herbs have been used for thousands of years to treat the body. It is the most natural, wholesome source of medicine that exists here on earth. Herbs that have been used to curb cravings are Saffron, St. John’s Wort, Green Tea Leaf and Valerian Root to name a few.

By incorporating the 9 secrets to conquering your cravings into your life, I know that overtime you will begin to experience the magic that comes from having control in a natural and holistic way. Your mind will thank you by allowing you to stay focused and energized and your body will thank you by not packing on those extra pounds around the middle. Come Spring time you will be ready to spring forth with vibrancy and energy with peace of mind and control.

Namaste,

Rochele M. Lawson, RN, AHP, CMS

Here is a little gift that I want to give to you that I have utlized in my life and the lives of my clients. It is a natural drink that has powerful antibiotic and antiviral properties in it which fights colds and flu. You can make this in small quantities and use when cold or flu symptoms appear.

Here is what you will need:

• 2 teaspoons of fresh thyme or 1 teaspoon of dried thyme
• 1 teaspoon of chopped fresh lemon balm or 1/2 teaspoon dried lemon balm
• 1 clove of garlic, finely chopped
• 1 teaspoon ground echinacea or astragalus
• 1/2 teaspoon of finely grated gingerroot or 1/4 teaspoon ground gingerroot
• 1/2 teaspoon chopped dried licorice or 1/4 teaspoon powdered licorice
• 4 cups of boiling water

In a non-reactive teapot, combine thyme, lemon balm, garlic, echinacea,ginger and licorice. Cover with boiling water and steep for 15 minutes. Strain into a clean jar, cover with lid. Store in refrigerator for up to 2 days. Drink 1/2 to 1 cup four times per day.

* Caution: Do not use if you have high blood pressure.

Enjoy this tea and allow it to bringing healing and wellness to your life.

Namaste,

Rochele M. Lawson, RN,AHP,CMS

How often do you think about colds and flu when you are packing your lunch, cooking dinner or taking in a quick snack I can bet almost never? The foods you eat can have a powerful effect on your body’s ability to ward off everyday bugs that you may pick up from door handles, telephones, office equipment or even the person standing next to you that is coughing. Of course washing your hands is always an effective way to ward of cold and flu germs eating the right foods has the ability to support your body’s immune system by providing it with the nutrients it needs to be healthy and well. Evidence suggests that one of the key factors for warding of not only colds and flu but chronic diseases is having a strong, intact and healthy immune system.

One of the easiest ways to strengthen the immune system is to eat foods that are rich in immune boosting power. I have identified 10 delicious and convenient foods that will help you to boost your body’s immunity. They all contain specific nutrients that have demonstrated positive effects of assisting the body’s ability to stay healthy. Add them to your weekly diet and experience the benefits they will have on your body.

1. Kale
2. Strawberries
3. Coconut
4. Oatmeal
5. Almond Butter
6. Beans
7. Matcha
8. Pumpkin Seeds
9. Pomegranate
10. Ghee

Some of the immune boosting effects of the above foods include naturally increasing Vitamin C, increase in Beta carotene which converts in the liver to Vitamin A, being a good source for zinc, increasing Vitamin E, filled with antioxidants, folate and increasing Vitamin B, providing nourishment to every cell in the body and providing natural hydration to all tissues within the body. Some recipe ideas may include smoothies, soups, salads, breakfast and tea.

It is recommended that organic foods be eaten as often as possible and many super markets today have organic sections in their produce department as well as in their “Healthy Eating” food sections. Don’t be afraid to explore the possibilities of healthy eating. Remember you are providing your body the nutrients that it needs to thrive and stay healthy and that you are doing this in a natural and holistic way.

Eat Wisely.

Namaste,

Rochele M. Lawson, RN,MA,AHP,CMS

Meditation has become a popular topic in the last few years. With the increase prevalence of Yoga, it just seems like meditation and yoga are just natural things to do. They have both been found to have a profound beneficial effect on the body in such that people have notice more peace and serenity within. However for still many Americans meditation is foreign, challenging and sometimes and conjure up old repressed feelings. Meditation requires patience and a little time which can also be difficult for Americans to adjust to.
So why would anyone want to meditate?

It is very simple; meditation can have a profoundly positive effect on your life. Thousands of years ago, the sage Patanjali and the Buddha both promised thatmeditation could eliminate the suffering caused by the untamed mind. They taught their students to cultivate focused attention, compassion and joy. They believed that is was possible to change one’s mental powers and emotional patterns by regularly experiencing meditative states. These days you don’t’ have to take their word for it. Researchers across the country are testing the wisdom of the masters, utilizing new technology that allows them to study how meditationinfluences the brain.

Over the past 10 years, researchers have found that if you practice focusing attention on your breath or a mantra, the brain will restructure itself to make concentration easier. If your practice calm acceptance during meditation, you will develop a brain that is more resilient to stress. And if you meditate while cultivating feelings of love and compassion, your brain will develop in such a way that you spontaneously feel more connected to others.

New research shows that meditation can help you improve your ability to concentrate in two ways. First, it can make you better at focusing on something specific while ignoring distractions. Second, it can make you more capable of noticing what is happening around you giving you a fuller perspective on the present moment. Concentration meditation is when the meditator focuses their complete attention on one thing, such as counting the breath or gazing at an object, activates regions of the brain that are critical for controlling attention. This is true for a person that has just begun to meditate. Experienced meditators show even stronger activation in these regions. It is believed that meditation can eventually help reduce the effort it takes to focus your attention. This fact suggest that people can immediately enhance concentration by learning a simplemeditation technique and that by practicing this meditation even more progress can be made.

Meditation has also been noted to help people with anxiety disorders and dramatically reduce stress. The department of Psychology at Stanford University conducted a study in which it trained people with anxiety disorders to use mindfulness meditation. This practice is focused on becoming aware of the present moment by paying attention to sounds, your breath, and sensations in your body or thoughts or feelings and to observe without judgment and without trying to change what you notice. At the end of the eight week study, it was noted that the incidences of extreme stress or anxiety had decreased significantly. Participants had greater sense of peace and calmness.  This was interpreted that mindfulness meditation teaches people with anxiety and stress how to handle distressing thoughts and stressful situations without becoming overpowered by them.

As the evidence for the benefits of meditation grow it is important to note that regular practice leads to greater changes both in the brain and mental states. So while a minimal investment in meditation can pay off for your well-being and mental clarity, committing to the practice is the best way to experience the full benefits. All you need to get started is the willingness to sit and be present with your mind, body and breath and know that you are giving yourself a true gift of love by meditating.

Namaste,

Rochele M. Lawson, RN,MA,AHP,CMS

Have you ever experienced a day when you are subjected to challenge after challenge after challenge? Have you noticed that within the challenges you lose focus, you become distracted, irritable and your performance for that day declines? How about this, are you a business owner that has been experiencing more challenges since the decline of the economy? Has these challenges caused a reactionary response which in turn has caused the company to lose its overall focus?  Has this caused you or the company to exhibit a scattered behavior? If you have answered yes to any of the above questions, I am here to tell you that you are not alone.

When we are thrown off our game plan due to an unexpected challenge, it is easy to get distracted and lose focus. A natural response to a challenge occurs in one of three ways, you address the challenge, you procrastinate leading to a more complex challenge or you do not address the challenge at all. It does not matter which way you respond to the challenge the mere fact of its existence will distract you and once the distraction occurs you will lose complete focus and will not be able to perform at your best. Now I understand that there are people out there that say “when a challenge comes their way, they step up to the plate and deal with the challenge,” that the challenge actual makes them improve their performance and I say yes but you are still distracted by the challenge. And that goes for the business owner too.

The best way to avoid distraction from the challenge and to make sure your mind stays focus is to have clarity. Clarity can be achieved in a variety of ways and allows the mind to experience peace. When there is clarity, there is not chaos. The two can not exist together within the human mind. The mind is either clear or not. The mind is either at peace or not. The mind is either focused or not. It is within the state of clarity that our minds are able to be focused and operate at its best. It is within this clarity that we are able to deal with the challenges that may come our way without getting distracted and becoming overwhelmed. Clarity allows us to operate with efficiency and purpose and is one of the key ingredients that allow us to perform at our best.

As our society becomes busier, more stimulated and technology advances, it will become very important to have a mind that is clear that will allow us to maintain a focused state and keep up with the demands of daily living.

So how do you get this clarity that helps you to stay focused and improve your performance when challenges come your way? It is very simple and the solution has been in existence for centuries and is practiced throughout the world. The solution is Meditation.

Meditation is a beautiful way to bring clarity to your mind and peace and harmony to your body. When your mind is at peace your body will follow and your performance will improve. Harvard researchers found that people that meditated were better able to control a specific type of brain waves called alpha rhythms.  These brain wave activity patterns are thought to minimize distractions. Research showed that meditation increases the alpha rhythms which make you better at focusing, in part by allowing you to better regulate how challenges that arise will impact you.

So now you may be asking how do you meditate and how am I going to find the time to do that? Meditation does not require a lot of time and can be done almost anywhere. However it is best to meditate in an area where you will not be disturbed during the time that you are meditating. All you need to do is to take 5 minutes out of your day to begin this practice. You can do it in the morning, mid day or evening. Find a quiet place to sit where you will not be disturbed. You can choose to set a timer for the time you allotted to do this practice to assist you without interrupting the meditation by opening your eyes to check the time.  The easiest when to begin to meditate is to close your eyes and focus on your breath or to say a mantra such as OM or a word such as peace. If your mind begins to wander simply allow the thought to complete itself and bring your attention back to your breath or the mantra. When the timer goes off, simply open your eyes and sit still in the moment, thank yourself for taking time to do this healing practice. Know that meditation is a true gift to yourself that will benefit you in so many ways such as more clarity, peace, focus and improved performance.

So go ahead and improve your performance by bringing more clarity into your life no matter what curve ball may come your way. Your mind, body and spirit will thank you.

Namaste,
Rochele M. Lawson, RN,MA,AHP,CMS

If we feel unequipped or powerless to manage our circumstances, we experience stress. People and situations that leave us feeling angry, anxious or fearful trigger stress. Other common stressors include financial worries, troubled relationships or feeling pressed for time.

In small doses, stress can be positive, according to the experts. If stress motivates us and energizes us, this can be positive however chronic stress can have the opposite effect. When stress hormones such as cortisol flood the body, your heart rate, blood pressure, cholesterol and blood sugar levels all increase. Stress has been linked to depression, chronic pain, acne, trouble sleeping and a weakened immune system.

Women are more likely than men to report high stress levels, although both sexes experience stress at equal levels. This can translate to more headaches, stomach distress and intense emotions.

Other signs of unhealthy stress include: overeating or loss of appetite, forgetfulness, lack of focus and trouble getting things done, feeling easily irritated or tearful, tiredness and general aches and pains.

If stress is disrupting your life, take action. Talk with your health care provider about positive coping tips to restore calm to your days and peace to your mind.

Visit www.rochelelawson.com  to download the free ebook on”21 Tips to Instantly Reduce Stress”.

You can also visit: http://www.freegiftsfromrochele.com to download 4 free gifts that will help you manage your stress.

What you eat can affect how you sleep. Try these tips and remedies to ease yourself into sleep.

Soothing Herbs: Recent research has shown that certain herbs have a calming effect, and they may help with insomnia. Talk with your doctor before you take any herb for sleep.
• Lavender – Add a few drops of lavender essential oil to a hot bath and soak right before bed to calm your mind and body.
• Valerian – Try a liquid extract of this sedative herb. Follow the dosage suggested on the bottle. It can take a few weeks to take effect.
• Passion Flower – Drink tea infused with soothing passionflower, this will help calm down the mind and body and allow you to relax into a peaceful slumber.
• Nutmeg – Drink warm almond milk with some nutmeg. Nutmeg has a sedative effect on the mind and the warm almond milk is nourishing to the body.

Sleepy Time Snacks: While its not a good idea to eat heavily close to bedtime, if you’re hungry in the evening, a small snack can be calming. The best snacks contain both a carbohydrate and the amino acid tryptophan, a natural sleep inducer. Foods rich in tryptophan include dairy products, soy milk, legumes such as chickpeas and lentils and nuts and seeds. Carbohydrates make tryptophan more available to the brain, which is why carbs make you drowsy. Suggestions- natural almond butter with whole grain crackers, low-fat cheese with apple slices or a small bowl of whole grain cereal with almond milk.

Caffeine-free afternoons: Caffeine is a mild stimulant that increases central nervous system activity for hours. So avoid all sources of caffeine, however if you must have some caffeine avoid it at least 6 to 8 hours before bed. Coffee is loaded with it but other foods such as chocolate and energy drinks contain the stimulant as well. It is suggested that avoiding natural stimulants including drinks containing guarana seeds, kola nuts and yerba mate.

Hormone producers: melatonin is a hormone secreted by the body that regulates sleep patterns. You can get this in a natural form from food. Tart cherries, grapes and walnuts contain melatonin so go ahead and eat a handful of these goodies to induce your sleep hormones and have a healthy nourishing snack at the same time.

Mellowing minerals: Studies show that even a marginal magnesium deficiency can excite the brain, preventing relaxation at night. Good sources of anxiety-fighting magnesium include leafy green vegetables, wheat germ, oatmeal, pumpkin seeds, black beans and almonds.

May the quality of your sleep improve as you bring these holistic solutions into your life!

Namaste,

Rochele M. Lawson, RN,AHP,CMS

We all occassionally sit down to eat and gobble up our food so fast that we either can’t remember what we ate or if we completely chewed up our food before swallowing. Many times we are eating on the run, talking or watching television while eating or simply just doing other things and not totally focused on the ritual of eating. All of this rush, rush can began to wreck havoc on our digestive system and we may began to develop conditions such as gas, bloating, constipation, acid reflux, hyperacidity and so on. If you have experienced any of the above symptoms, I am offering you a simple but often forgotten solution.  Mindfulness.

Bring Mindfulness to your ritual of eating. Being mindful encompasses not only what you do while your eating but it starts with what you select to eat and how you prepare it to eat. When selecting foods to eat try to select the freshest foods possible, next prepare the food with the proper amount of seasoning and pungent herbs and spices to add flavor without adding calories. The herbs and spices should add to the food and should not take over the essence of the food but compliment it’s taste. And lastly when eating, eat without any distractions, no television or radio and minimal talking. Try eating at a table and if that is not possible it is a must that you eat sitting down. Prior to eating you should give thanks for the food you are about to receive and the ability to be able to eat it. Once you began to eat, slow down and chew eat bite at least 20 times noticing the texture and true flavor of the food. During the eating ritual really take time to connect with your food instead of gobbling each bite as fast as you can. By taking time and being mindful while you eat you allow your body to prepare itself for the nutrients it is receiving as well as facilitate a smoother digestive process. Another benefit to being mindful while you eat is that you will begin to feel full faster as your brain catches up and connects with your stomach. The feeling of fullness will allow you to eat less and which can be an assistant in keeping the waistline in check.

Eating is a very sacred experienced and should be enjoyed without being rushed. The mindfulness that you can practice while eating your meals will allow you to connect and enjoy this sacred experience as it is meant to be. In the very fast moving society that we live in today, bringing mindfulness to your eating may be the only time that you truly get to sit and relax and enjoy the present moment before you.

Wishing you much health and wellness!

Namaste,

Rochele M. Lawson,RN,AHP,CMS

http://www.healthhealingwellness.com
http://www.rochelelawson.com

http://www.freegiftsfromrochele.com

How many times during the holiday season have you pulled out cloves to put on your ham or to use as a spice in your holiday cooking and baking? Did you know that cloves can help clear up colds, mold and skin problems too?

Believe it or not, a tea containing cloves, it Chai can help you kick a respiratory infection. Cloves work as an expectorant, loosening mucus in the throat and esophagus so that you can cough it up. After seeing your doctor to rule out a bacterial infection, you can try a healing brew of 2cloves, a stick of cinnamon and 2 crushed cardamom seeds in an infuser or steeper; place in a large mug with a black tea bag. Add boiling water and let it steep for 1 to 2 minutes. Then sip away your symptoms.

To give your clothes an intoxicating aroma and sweeten up musty spots like the basement, toss a few whole cloves in the bottom of an old clean sock and tie with a ribbon. The spicy scent covers up odors and keeps your stuff smelling fresh. Swap out the cloves every 2 to 4 weeks so the scent stays at its sweet and spicy peak.

Cloves help clear acne, thank to eugenol, a natural antiseptic that balances the skin, stopping future breakouts. Try combining 1 teaspoon of ground cloves, 1 teaspoon of honey and 3 drops of fresh lemon juice in a small bowl. Apply to your entire face and leave on for 20 minutes, then rinse with cold water for clear skin.

Got mold? Skip harsh chemicals and eliminate it with cloves. It works as a natural antiseptic and reduces existing outbreaks and prevents future one in affected areas. Add a dash of clove oil (about ½ teaspoon) to 2 cups of water and pour it into an empty spray bottle. Scrub the susceptible spots, spritz on and let sit to deter further growth. Then sit back and breath easy.

Lastly cloves are an excellent source of manganese, a trace mineral that helps you metabolize carbs and proteins. Sprinkle the powdered clove in your baked treats for a flavor and nutrient boost.

Considered by many scholars to be the oldest healing science, Ayurveda is a holistic approach to health that is designed to help people live long, healthy, and well-balanced lives. The term Ayurveda is taken from the Sanskrit words ayus, meaning life or lifespan, and veda, meaning knowledge. It has been practiced in India for at least 3,500 years. The basic principle of Ayurveda is to prevent and treat illness by maintaining balance in the body, mind, and spirit through proper diet and lifestyle, detoxification therapy (PanchaKarma), rejuvenative therapies, as well as herbal remedies.

How does it work?

Just as everyone has a unique fingerprint, according to Ayurvedic beliefs, each person has a distinct pattern of energy — a specific combination of physical, mental, and emotional characteristics. It is also believed that there are three basic energy types called doshas, present in every person:

• Vata — energy that controls bodily functions associated with motion, including blood circulation, breathing, blinking, and heartbeat. When vata energy is balanced, there is creativity and vitality. Out of balance, vata produces fear and anxiety.
• Pitta — energy that controls the body’s metabolic systems, including digestion, absorption, nutrition, and temperature. In balance, pitta leads to contentment and intelligence. Out of balance, pitta can cause ulcers and arouse anger.
• Kapha — energy that controls growth in the body. It supplies water to all body parts, moisturizes the skin, and maintains the immune system. In balance, kapha is expressed as love and forgiveness. Out of balance, kapha leads to insecurity and envy.

Everyone has vata, pitta, and kapha, but usually 1 or 2 are dominant in a particular person. Many things can disturb the energy balance, such as stress, an unhealthy diet, the weather, and strained family relationships. The disturbance shows up as disease. Ayurvedic practitioners prescribe treatments to bring the doshas back into balance.

From a Western medical perspective, stress relief seems to be one of the ways Ayurveda works to help fight illness. For example, studies have found that meditation, a component of Ayurveda, lowers anxiety. Other studies have found that Ayurveda lowers blood pressure and cholesterol, slows the aging process, and speeds recovery from illness. Many herbs used in Ayurvedic medicine have antioxidant effects, which means that they may help protect against long-term illnesses such as heart disease and arthritis.

What is Ayurveda good for?

The goal of Ayurvedic medicine is to prevent diseases. Studies have suggested that Ayurveda may be effective at reducing the risk of heart disease. For example, one study found that Ayurveda helped reduce plaque and reverse the thickening of artery walls known as atherosclerosis in both healthy adults as well as adults at high risk for heart disease. Atherosclerosis is a slow, complex disease in which cholesterol, fats, and other substances build up in the inner lining of an artery. This build-up, known as plaque, can lead to heart attack and stroke.

Combining yoga with an Ayurvedic herbal remedy containing winter cherry (Withania somnifera), boswellia (Boswellia serrata), and turmeric (Curcuma longa) may reduce pain and disability in people with arthritis.

A number of Ayurvedic herbal remedies have been examined, though sometimes good quality studies are lacking. For example, guggul (Commiphora mukul), a traditional Ayurvedic medication used to treat high cholesterol, is widely used in India. It appears to block production of cholesterol in the liver, lowering cholesterol levels. Fenugreek (Trigonella foenum graecum) seeds can lower LDL “bad” cholesterol and triglycerides (fats in the blood), and raise HDL “good” cholesterol levels. Its effects seem to come from its ability to lower the absorption of cholesterol in the intestine, and may be related to the high fiber content of the seed. The high fiber content of fenugreek seeds may also help control blood sugar if you have diabetes.

Other Ayurvedic herbs are being studied as treatments for Alzheimer’s disease, anxiety, asthma, dementia, dysmenorrhea (painful menstruation), herpes, high blood pressure, Parkinson’s disease, perimenopausal problems, and premenstrual syndrome, among many other conditions. Ayurvedic herbs combined with conventional medications may also be helpful for acne, chronic constipation, chronic fatigue syndrome, irritable bowel syndrome, obesity, and uterine fibroids.

It is always recommended that you discuss the taking of herbs with your health care provider prior to taking them.

Wishing you much health and wellness!

Namaste,

Rochele M. Lawson,RN,AHP,CMS

http://www.rochelelawson.com

http://www.healthhealingwellness.com

http://www.freegiftsfromrochele.com