Category Archives for Emotions

The Benefits of Adding Juice to Your Diet

Our founder, Sara Makin, recently did a juice feast with The Pittsburgh Juice Company! This allowed her to get firsthand experience on how healthy, organic juices can benefit your body. This juice “feast” lasted five days and consisted of about six organic juices and smoothies per day. Each juice contained a variety of fresh fruits and vegetables. Only a very small amount of food was eaten during the feast.

Preparation

A juice cleanse is a big diet change, and in order for it to go smoothly, it is important to prepare ahead of time. A few days before the cleanse begins it helps to cut out harmful substances like coffee, alcohol, cigarettes, and sugary drinks. The purpose of the cleanse is to remove the toxins that some of these drinks put into your body. In order to help your body be ready for a large intake of liquids, you should be sure to stay hydrated and drink plenty of water a day or two before the cleanse. Continuing to stay hydrated during the cleanse will also aid in the removal of toxins. Since adjusting to a juice cleanse takes a lot out of your body, getting plenty of rest before the start of the cleanse will be beneficial. Make sure to listen to your body during the process and change exercise/sleep routines to fit your energy levels.

Day 1

On the first day, Sara reported that it was challenging to stick with all the juices. It takes adjustment in order to get used to not eating and only drinking liquids. However, since she was busy without the day,

there wasn’t much time to think about food until she came home for the night. Although, the thoughts of food subsided once she continued the cleanse.

Day 2

The second day showed the first signs of the benefits of a juice cleanse. Sara started to feel a little better and more adjusted. She felt like she gained a bit more clarity mentally. In the afternoon, she usually takes a B12 vitamin or gets a coffee in order to gain more energy to make it through the day. On the cleanse, she did not feel the need to take a supplement to boost her energy.

Day 3

Day three built upon the progress already made from the previous days on the cleanse. Sara began to feel much better and reported having better digestion along with more energy throughout the day. She noticed her skin gradually clearing up. Mentally, she felt sharp and focused but not stressed. She reported her mind feeling clear but relaxed.

Day 4

On the fourth day, digestion continued to improve. Her skin looked clear and glowing. Her appetite decreased, but her energy level remained high. Again, she was able to work through the day without feeling drowsy or drained. She didn’t need as much sleep as she previously did but was still able to maintain mental clarity and sharpness.

Day 5

This was the last day of the “juice feast”. Juice cleanses take dedication and effort, so at the end of the five days, Sara felt ready to be finished. However, the benefits of the juice reached their maximum levels on the fifth day. She felt very energetic while only needing five hours of sleep, the least amount of sleep that she had gotten that week. She woke up refreshed in the morning and ready to take on the day. Her mind was focused and clear, making the afternoon tiredness completely disappear. She no longer felt the need to take vitamin supplements or coffee in order to push through the day.

Overall

As a whole, the juice cleanse raised energy levels, increased digestion, and improved the look of her skin. Along with the many benefits, Sara had her favorite drinks. Witch’s Brew, a juice made from cucumber,

Granny Smith apple, kale, spinach, celery, lemon, ginger, and Drink Me, which was said to taste like a vanilla milkshake. Drink Me is a juice made from Blue Majik spirulina, house-made cashew milk, dates, vanilla, coconut oil, pink Himalayan sea salt. Once the cleanse was over, Sara noticed that she tended to be thirsty more often than she was hungry. This decreased appetite could be beneficial to those looking to lose weight. When adjusting back to eating food, she noticed that her taste buds were more sensitive, almost as if the juice feast had restarted her sense of taste.

Returning to a Normal Diet

After finishing a juice cleanse, you shouldn’t automatically binge on food. It will make the transition smoother if you continue the healthy habits of drinking plenty of water and avoiding caffeine, coffee, and alcohol. If you’re an avid coffee drinker, it is advised that you introduce coffee back into your diet gradually at around ¼ cup increments. Alcohol, however, should be avoided for about a week after the cleanse. Since the liver is key in flushing out our body’s toxins, alcohol won’t allow it to have the well-needed break it deserves after a week of nutrient-dense juices. The post-cleanse process is very similar to the pre-cleanse preparation. Eating a lot of fruits and vegetables that are high in fiber and nutrients will aid in adjusting your digestion. In addition to your greens, proteins and healthy fats are a great way to stay healthy after a cleanse. Exercising and sweating will help clear out other toxins, but it is important to consider taking it slow at first and making sure that you’re eating enough calories.

Benefits of Juice

Adding juice into your diet is an easy way to incorporate more vegetables and fruits into your daily routine. There are many benefits of juicing which include supporting the immune system, aiding in digestion, promoting a healthy gut biome, and even affecting our mental health.

The Immune System

Fasting has been shown to increase immune rejuvenation. This is because when the body uses up glycogen stores during fasting, the processes carried out support healing throughout the body. The lining of the intestine is usually replenished around every five days. The cells that maintain the intestine, intestinal stem cells, are important in repairing any damage. As people age, the ability to regenerate intestinal stem cells decreases. This, in turn, increases the recovery time for your intestine after an injury or infection. Although the topic is still being researched, it is reported that fasting changes the metabolism to go from burning carbohydrates to metabolizing fatty acids. This change leads to an increase in stem cells abilities to regenerate.

Digestion

When you’re only consuming liquids and not food, your digestion system does not have to work as hard. This makes digestion easier. Juice allows the body to absorb nutrients at a more efficient rate because liquid travels through the body faster than whole foods that have to be broken down and digested. Some foods that are not normally in an individual’s diet can be harder to digest, which can cause the nutrients to not be distributed throughout the body. Completing a juice cleanse that helps increase the bacteria that support digesting certain foods can allow those nutrients to be more effectively absorbed.

Healthy Gut Biome

Most importantly, however, juices promote a healthy gut biome. The gut biome, in simple terms, is all of the bacteria, viruses, or other living things that are located in your intestines. This biome affects aspects of digestion, the immune system, and even brain health. The bacteria in the gut are key in digesting fiber which is commonly found in fruits and vegetables. This can help with weight loss and diabetes. The gut biome communicates with immune cells to control how your body response to infection. Recently, it has been hypothesized that the gut biome may influence the central nervous system, which controls brain function. The gut is connected to the brain through nerves. It is thought that the gut biome may influence brain health by affecting the messages that are sent through those nerves.

Mental Health

There is a strong link found between nutrition and mental health. Studies have shown that adding fruits and vegetables into one’s diet can improve mental health symptoms. A study called “Let Them Eat Fruit! The Effect of Fruit and Vegetable Consumption on Psychological Wellbeing in Young Adults: A Randomized Controlled Trial” took a sample of college kids with low fruit and vegetable intake and had them report their initial depression and anxiety symptoms. Some were told to continue their normal diet and others were given two weeks’ worth of fruits and vegetables. The study found that only those who were given the supply of fruits and vegetables showed improvements in “vitality, flourishing and motivation”. Adding juice into one’s diet is a very easy way to incorporate fruits and vegetables into your daily routine.

Conclusion

Completing a juice cleanse has many benefits that range from supporting our immune systems to aiding in digestion. Although, one does not need to partake in a full-on juice cleanse to reap the benefits of one. Juice cleanses improve our health, but they also serve as a reminder that there is an easy way to work fruits and vegetables into your everyday diet. A juice feast where you drink mostly juices and a small amount of food is still beneficial because you are still adding a large amount of important vitamins and minerals into your diet. It can be difficult to have to remember to eat healthy or to be around places where these foods are available. Juices provide a solution that allows you to improve your health mentally and physically in a way that can even taste better than the whole foods themselves.

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assisted treatment and relationship counseling.

Anxiety: Common Symptoms & Treatment

Many individuals use the term anxiety to refer to a great deal of worry. However, what does anxiety really mean? And what does anxiety disorder look like? anxiety disorder

 

Anxiety disorder means an excessive worry or anxiousness that lasts more than six months. The fear and worry manifest themselves in various extreme forms. These forms could look like physical ailments, emotional, and or psychological unrest. The toll that anxiety takes on an individual is very severe. For many individuals, it may not seem clear or evident that he or she is experiencing an anxiety disorder due to the lack of knowledge and information about its manifestation (anxiety.org). anxiety disorder

 

Research suggests that women are more likely to develop an anxiety disorder in their lifetime than men (McLean, 2011, pp. 1). Gender differences and anxiety has shown that the manifestation of anxiety in both women and men could be presented in a similar fashion. However, research suggests that the main difference is “the observed differences between men and women are somewhat influenced by gender-related differences in the conceptualization and reporting of symptoms” (McLean, 2011, pp. 11).

 

So, what are the common symptoms of anxiety?

Anxiety’s most common psychological symptoms are: excessive worry, nervousness, irritation, racing thoughts, and a sense of panic. On the other hand, anxiety could take a much more physiological form in certain individuals, the common symptoms are: increased heartbeat, difficulty sleeping or remaining asleep, loss of appetite, tense muscles, and sweating. “These shared physiological states suggest a shared underlying biology and that anxiety maybe a whole-body condition” (Jovanovic, et al., 2018).

 

Treatment for anxiety could include various options. When combined, evidence-based therapy (EBT), cotemporary and alternative therapies have been shown effective in the treatment of anxiety. Cognitive-behavioral therapy is an example of one type of EBT. “It teaches people different ways of thinking, behaving, and reacting to anxiety-producing and fearful objects and situations. CBT can also help people learn and practice social skills, which is vital for treating social anxiety disorder” Typically, some therapies are combined to increase their effectiveness in treating anxiety. CBT and exposure therapy have been utilized quite a bit together to treat social anxiety disorder (SAD) (NIMH, 2018).

 

Another form of treatment for anxiety disorder that has been researched intensively is the use of medical marijuana. The research that has been complied thus far suggests that medical marijuana is capable of reducing anxiety, relaxing muscle tension, and stimulating appetite (Lava, 2018). Pennsylvania is one of the 33 states that has legalized the medical use of marijuana, “short-term use of medical marijuana with low THC and high CBD content has been shown to be most effective in treatment of anxiety disorders” (Sasko, 2019). anxiety disorder

 

 

 

References:

Jovanovic, T., Lott, A. P., Michopoulos, V., Stevens, J., Rooij, S. van, Keller, J. M., … Sierra Carter. (2018). What Is Anxiety & How to Treat It – Anxiety Definition. Retrieved from https://www.anxiety.org/what-is-anxiety#anxiety-and-physical-health

 

Lava, N. (2018). Medical Marijuana FAQ. Retrieved from https://www.webmd.com/a-to-z-guides/medical-marijuana-faq

 

McLean, C. P., Asnaani, A., Litz, B. T., & Hofmann, S. G. (2011). Gender differences in anxiety disorders: prevalence, course of illness, comorbidity and burden of illness. Journal of psychiatric research45(8), 1027–1035. Doi: 10.1016/j.jpsychires.2011.03.006

 

National Institute of Mental Health (NIMH). (2018). Anxiety Disorders. Retrieved from https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml#part_145353

 

Sasko, C. (2019). People with Anxiety Disorders Can Soon Get Pa. Medical Marijuana Cards. Retrieved from https://www.phillymag.com/news/2019/07/12/anxiety-medical-marijuana-pennsylvania/

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again. Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assisted treatment and relationship counseling.

Rahmah Albugani Makin Wellness

Nutritional Intervention for Anxiety & Depression

We’ve all likely heard the term “brain food.” Likewise, when we think of mental health we may think of the mind, or certain brain chemicals. Growing research in the field of nutritional psychiatry explores nutritional interventions to relieve mental illness, specifically anxiety and depression. Did you know simply drinking a glass of water can improve brain function??

Adults and children alike are affected by mental illness, with anxiety and depression being the most common. In our ever hurried world, fast food may provide convenience, yet takes its toll on both mental and physical health.

Modifying lifestyle and diet has shown to be a preventative measure in mood disorders. Nutritional interventions encouraging a balanced, nutrient-dense, whole foods diet, helps prevent and alleviate symptoms of anxiety and depression. The Society for Nutritional Psychiatry Research brings together practitioners and scientists interested in various nutritional research, linking the effects of nutrition on mental health. Dozens of research on the following nutritional recommendations have shown to have a positive effect on anxiety and depression: nutritional intervention

  • Whole foods (fruits and vegetables): Increasing fruit and vegetable consumption has been associated with lowered depression and anxiety. A diet high in a variety of raw fruits and vegetables provides vitamins and minerals necessary for optimal physical and emotional well-being.
  • Probiotics: Probitiocs are the beneficial bacteria in the gut, providing better nutrient absorption, and have been connected to mental wellbeing. Probiotics can be found in fermented foods, beverages, or supplements.
  • Omega 3 fatty acids: Omega 3’s are essential to brain function and development. Low levels may contribute to brain deficiencies and accelerate aging. Omega 3 fish oil has shown to positively impact mental clarity, memory, and depression. Salmon, sardines, and nuts and seeds like flaxseeds and walnuts are high in Omega 3’s.
  • Water: Water is essential to brain function and mood, as it flushes out toxins, carries nutrients to cells, acts as a lubricant to the body, and prevents constipation. Even if you’re mildly dehydrated, you may feel tired, having impaired concentration.

Holistic nutrition and therapy is an approach that looks at the root cause of illness, offering a natural approach to dis-ease. This includes considering a variety of factors affecting physical and mental health, such as nutrient deficiencies, lack of exercise, stress, and thyroid issues. A holistic approach works to improve immune function, digestion, and brain function, with an understanding that all body systems are interrelated. Makin Wellness is happy in providing nutritional intervention and other holistic treatment options. nutritional intervention

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assisted treatment and relationship counseling.

Laura Stewart Makin Wellness Nutrition Pittsburgh

Laura Stewart, B.A., CHN – Certified Holistic Nutritionist

Addiction Counseling – Therapists and Counselors in Pittsburgh, PA

Who all is impacted by addiction?

People who are addicted to substances or alcohol often don’t think they have a problem. It can be so challenging to honestly recognize and admit all of the negative consequences that have resulted because of their ongoing using. They might not be at the point where they are sick , totally out of control to exhausted yet; this is why it can be hard to seek out addiction counseling. Maybe a loved one colleague or friend has noticed that their their buddy is struggling. It can so overwhelming and flat out upsetting and shameful to take an honest look at what has happened in their life.

 

Is it really possible to be treated for addiction?

We hear so many times about people wondering if it is really true that addiction can be treated. The great news is that it absolutely can. There are countless different types of lightens, styles and types of effective treatment that cane implemented.  At Makin Wellness, we offer highly individualized treatment to best fit our client’s needs.  Lots of people consider therapy to be an important part of their sobriety and find it to extremely beneficial. Combining therapy with medication assisted treatment or medical cannabis* may also be extremely effective at reducing cravings. It doesn’t matter if you used drugs for a couple months or decades; counseling helps your better understand addiction, consequences, triggers and a can help to create a concrete relapse prevention plan in order to help you stay sober. Unlike popular belief, you don’t need to be at your worst in order to start therapy for addiction. It is possible to start healing … today.Addiction Counseling Pittsburgh

What is addiction counseling and treatment like?

Addiction can be treated with counseling alone or with counseling and medication… only taking medication or medical cannabis is not enough to keep someone sober, although it does help reduce cravings. Once you are a place where you don’t have any more substances in your body, addiction counseling assists you with learning new ways of living , coping and healing from past wounds.

Where can I become clean?

Makin Wellness in Downtown Pittsburgh and Downtown New Kensington can help you become clean. We firmly believe that evidence based and holistic therapy can help you live a happier , healthier and sober life. There are many different treatment and therapy choices for people struggling with addiction, so we custom tailor our treatment to best suit your needs and what you want from therapy. We have experienced and caring addiction therapists that will help you understand addiction, learn how to cope and progress in recovery.Addiction Counseling Pittsburgh
At Makin Wellness Addiction Counseling of Pittsburgh, we don’t think you should have to wait before you start. We offer a luxurious , safe and nurturing environment where you can work on improving yourself and get the support you need. We honor initial appointments within 48 hours or even less sometimes. Don’t like addiction steal your happiness ; schedule your session today here.Addiction Counseling Pittsburgh

If you are looking for relief , please schedule a session today  to get connected with Pittsburgh’s best therapists!Therapy Business Owners

About Makin Wellness: 

Founded in 2017 , Makin Wellness is Pennsylvania’s premier therapy and coaching centers located in Downtown , Pittsburgh and New Kensington, PA. The company’s mission is to help people heal and become happy again. Makin Wellness specializes in depression, anxiety, addiction , trauma , medical marijuana and relationship counseling .Addiction Counseling Pittsburgh

 


Mental Health and Nutrition

 

“I haven’t had an anxiety attack in months. I’m completely off my antidepressants, which I 100 percent attribute to diet and lifestyle changes.” – Jane Green

We love hearing stories like these, where behavior changes are made to improve diet and lifestyle and positive results are clearly seen. While everyone is different and there is no one size fits all approach, research has shown the many benefits of diet and lifestyle changes for mental health. mental health

Fueling the body with nutrient dense foods supports enzyme function and serotonin levels (the happy hormone). Reduction of sugar intake improves mood and energy, while an abundance of sugar has been found to decrease a protein called brain-derived neurotrophic factor (BDNF), which is connected to anxiety and depression. Consider one study showing the benefits of reducing sugar intake.

In 2017 a study showed those who ate 67 or more grams of sugar (17 teaspoons) had more anxiety and depression. Those who had less than 40 grams of sugar (10 teaspoons) exhibited less anxiety and depression. Reducing sugar in the diet can be difficult at first with symptoms of headaches, feeling tired, and flu-like symptoms. It’s the body’s way of detoxing.

Nutritional counseling can be a great addition to traditional therapy such as cognitive behavioral therapy. Diet and lifestyle is an important part of self-care and self-love, which is key in cognitive behavioral therapy (CBT). We are all worthy of self-care and incorporating tasty, nutritious foods is a great self-care habit to form.

Increasing healthy habits and reducing unhealthy ones can seem difficult at first, and does take a bit of discipline and behavior change. If you are interested in professional support in making positive changes to support your mental wellness, contact us today for a free consultation! mental health

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assisted treatment and relationship counseling.

Anxiety & Medical Marijuana

“Our anxiety does not come from thinking about the future, but from wanting to control it.” – Kahlil Gibran

As human beings, it is natural to feel anxious when leaving our comfort zones. Pushing through our anxiety though, is what helps us to grow as individuals. Finding effective tools to manage anxiety, including preventative measures, is key to reaching our full potentials. When worry seems to take over day to day living, this may be a sign of an anxiety disorder. Read more about anxiety disorders here. While prescriptions medications are often used to treat anxiety disorders, they do not come without side effects. Holistic therapy and other natural treatment options are a safe alternative to prescription medications. anxiety

Health secretary Rachel Levine approved Turetts and anxiety as qualifying conditions for medical marijuana as of July 20th. Included anxiety conditions are generalized anxiety disorder, post-traumatic stress disorder (PTSD), obsessive compulsive disorder (OCD), separation anxiety, social anxiety, agoraphobia, and other phobias.

Medical marijuana is not recommended to treat children, adolescents, or pregnant women with anxiety disorders due to brain and fetus development. Long-term overuse of medical marijuana can cause issues with cognition and memory loss, and the risk of psychological dependency. For best results, it is recommended to incorporate traditional or alternative therapies, and lifestyle changes during medical marijuana treatment. anxiety

Research has shown positive results with medical marijuana being used to decrease and manage anxiety, since the body’s endocannabinoid system appears to play an important role in response to stress and anxiety.

A study conducted by Washington State University showed a decrease in stress, anxiety, and depression with the use of medical marijuana. Both men and women reported a decrease in all three symptoms. Women reported higher reduction in anxiety.

According to the Alcohol and Drug Abuse Institute, THC, the main active ingredient of cannabis, “appears to decrease anxiety at lower doses an increase anxiety at higher doses.” Individual responses differ and there are a variety of factors to take into consideration when treating anxiety with medical marijuana. THC in combination with CBD oil can enhance benefits and reduce unwanted effects, including psychoactive affects of THC. The best approach is to start at a low dose, and monitor your bodies response. anxiety

Talking with your physician and a trained therapist can provide the needed support when deciding the right treatment for you. Makin Wellness is happy in supporting you through a natural, holistic approach to wellness, including cognitive behavioral therapy, nutritional counseling, aromatherapy, and other natural treatment options. Contact us today for a free 15-minute consultation!

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assisted treatment and relationship counseling.

 

Summer Wellness ~ Walking into Wellness

“All truly great thoughts are conceived by walking.” – Friedrich Nietzsche walking

Imagine yourself stepping outside and literally walking into wellness, with a clear mind, less stress, and an overall feeling of well-being. Fresh air and nature provides a calming effect, while daily walking has shown to be a safe, gentle exercise to lose weight, clear the mind, among many other physical and mental benefits.

If the gym is not your thing, don’t despair. Consistent walking in combination with healthy eating has shown to be highly effective for weight loss, and lower risk for things like heart disease and Type 2 diabetes. Walking 30 minutes per day 5 times a week has shown to lower cardiovascular disease due to improved blood circulation. And the American Diabetes Association noted the benefits of walking to lower blood sugar levels, and lower risk for diabetes. walking

Mental benefits of walking include reduced anxiety and depression. Walking provides increased blood flow to the brain, helping the brains nerve cells to grow and work more efficiently. With improved mood and a calming effect to the nerves, this provides improved functioning of various body systems. A brisk walk produces some amount of sweat, releasing cortisol (the stress hormone). As stress is reduced, mental clarity and creativity is enhanced. Memory and concentration is also improved.

Physical benefits of walking include lower blood pressure, improved digestion, reduced joint pain and inflammation, and improved blood circulation. You can also lose weight by walking farther, faster, and more frequently. Interval walking has shown to be highly effective for weight loss. For example, walking for 15 minutes, and then increasing your speed for 2 m

inutes, helps raise the heartbeat and burn calories.

If you find yourself feeling overwhelmed, try taking a short daily walk. Find a walking partner to help boost your mood and motivation. Learn more about walking for better health here!

Makin Wellness is happy to provide a personalized wellness plan including meal planning, a walking program, aromatherapy, and other natural techniques for overall wellness. Contact us today for your free 15-minute consultation!

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assisted treatment and relationship counseling.

 

10 Summer Essential Oils to Work into Your Summer Routine

There are a variety of benefits and ways to use essential oils to support summer wellness. Calming the mind, cooling the body, and soothing the skin after long hours in the sun, are just a few ways essential oils can be used to support the mind and body. summer

Therapeutic grade oils provide the best benefit and can be used in the form of diffusing, inhaling, or applying topically. The skin is our biggest organ, therefore applying topically can have a vast range of benefits internally. Citrus oils, like lemon, need to be used sparingly in summer since they are photosensitive – meaning they can lead to sun damage when applied topically.

Inhaling and diffusing essential oils helps to purify the air, providing healing effects to the mind and body. Oils like eucalyptus can be diffused into the air to support lung health.

Here are 10 essential oils you can easily work into your summer routine: summer

Lemon

Lemon citrus oils are loaded with antioxidants, can be used as a antiseptic, antidepressant, and diuretic. Lemon oil can also be used to reduce cellulite when diluted with a carrier oil.

Grapefruit

Grapefruit helps to balance mood, heal wounds, relieve water retention, and support liver function. Adding a few drops of therapeutic grade oil like Young Living Essential Oils, to your water can provide various benefits to the mind and body.

Lavender

Lavender can be used as an anti-anxiety, sleep aid, and antibacterial for wounds and burns. It can be used topically for bee stings, insect bites, dry skin, and eczema.

Patchouli

Patchouli can be used to boost mood and confidence and to support dry or cracked skin. One drop is all that’s needed with this highly concentrated oil.

Peppermint

Applying peppermint oil can provide sinus support, reduce fevers, and provide a cooling effect after a workout or long hours in the heat.

Geranium

This oil helps to release toxins through sweat ducts, helps support the liver, and reduces cellulite. It also helps balance female hormones, and reduces menstrual pain.

Frankincense

Frankincense is known as the king of oils, creating a grounding effect, and providing support for skin and immunity. Using this oil with lavender can support the skin after spending a lot of time in the sun.

Tea tree

Tea tree can be used as a bug repellent. It can also be used as an antiseptic, and to provide relief after a bee sting.

Palmarosa

Palmarosa gives a cooling effect, is antibacterial, anti-inflammatory, and has cellular regenerative properties. It can be used with peppermint to cool down or patchouli to reduce redness.

Cypress

Cypress is anti-inflammatory, supports digestion, sinus congestion, and provides relief for sore muscles. If you live an active lifestyle, cypress is one oil to keep on hand!

Makin Wellness uses therapeutic grade essential oils to provide support for overall wellness, offering custom made essential oil blends. Contact us today to purchase essential oils to support your wellness and feel your best this summer! summer

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assisted treatment and relationship counseling.

 

Summer 2019 Wellness Trends

Summer is a season full of energy, abundant activity, and of course, increased heat! In reaction to heat, the body may sweat to maintain normal body temperature. Staying hydrated and protecting yourself from too much sun exposure is necessary in preventing irritability, sunburn, or more serious conditions like heat exhaustion. summer

Whole foods like cucumber, celery, and pineapple help keep the body hydrated with their natural water content. Summer foods such as watermelon, tomatoes, bell peppers, and papaya help to naturally protect the skin from UV-rays. Celery juice is the latest trend to stay hydrated, improve liver function, reduce free radicals, and increase energy!

Nourishing the gut with a proper balance of protein, fiber, and carbohydrates is vital to immune health, weight, and disease prevention. Improving gut health is still a trend in 2019, and rightfully so. Gut health is essential to balancing hormones in charge of mood, hunger, sleep, and stress. Simple ways to boost gut health include cutting back on highly processed foods, eating nutrient dense whole foods, and prioritizing stress reducing techniques.

Eliminating inflammatory foods like gluten and dairy has also been a large trend in 2019. This comes as no surprise with inflammation being the root cause of many chronic conditions. Incorporating anti-inflammatory foods can help to reduce inflammation and reduce risk of disease. Popular foods like fresh ginger, turmeric, walnuts, spinach, and kale all help to reduce inflammation. Staying hydrated, reducing stress, and regular physical activity are others important ways to reduce symptoms of inflammation.

Camel milk is another wellness trend with its ability to improve cholesterol, lower blood sugar, and decrease insulin resistance. Camel’s milk has shown to be beneficial in reducing free-radicals and works as an anti-inflammatory.

IV drops are also gaining popularity in wellness routines. Nutrients are better absorbed as they’re delivered intravenously since they bypass the body’s digestive system. IV infusions aid in boosting immunity, improving digestion, muscle recovery, and enhancing your skin’s glow. Vitamins, minerals, and amino acids can quickly get into the bloodstream through IV at increased levels. This on-the-go treatment has been used by functional MD pioneer Frank Lipman for nearly 20 years, and is becoming more popular as a quick fix.

Being mindful our bodies needs is essential to wellness. No one else can tell you how you’re feeling. Being in tune with your body and listening to your intuition will help you to be more aware of your bodies unique needs. Mindful, or intuitive eating is simple eating when you’re hungry, and stopping when you’re full. This ensures you’re getting what you need, and avoids emotional eating. Mindful practices help promote sustainable wellness and longevity.

Summertime is the perfect season to detox and incorporate other natural approaches to wellness, helping your body function at its best. To receive support with a holistic approach to reach your summer wellness goals, contact us today at Makin Wellness to speak with our Holistic Nutritionist and receive a free consultation! summer

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assisted treatment and relationship counseling.

Laura Stewart, B.A., CHN

Language & Patterns of Thought

“Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habit. Watch your habits; they become character. Watch your character; it becomes your destiny.” — Lao Tzu patterns of thought

 

With an estimated 12,000 to 60,000 thoughts per day, the mind gets so many repetitions that the patterns in which we think are cemented very effectively. While we can easily become trapped in these patterns, letting these thousands of thoughts drill them deeper and deeper, we can also use these repetitions to train new patterns and remodel our mental landscape to be more conducive to our dreams.

 

Though thought is often automatic and inaccessible, our internal language mirrors our external language, over which we have much more control. Most forfeit this control, letting environmental and internal influences (patterns) control how they speak. However, with a respect for the gravity of word choice, we can identify our current patterns and beliefs as they show up in our language and deliberately transform this mental landscape.

 

Let’s jump right into the most significant mental battlefield and observe the way in which we speak about our dreams. Ask your friends and family “What do you want to be?” and you will find great variety in people’s attitudes and relationship with their answer. When someone says “I’d like to be a veterinarian”, their answer is not just “veterinarian”- it is not the same as someone who says “I want to be a veterinarian”. “I would” creates distance from the dream – almost as if it is in a different world. You would like to … but what? If what? This conditional language is a sign of a limiting belief that is not directly vocalized, but is reinforced through this hypothetical speaking. By addressing their dream as coming from a separate world, this person is cementing themselves in their current world.

 

What about “I’m going to be a veterinarian”? This one is really interesting to me because it responds to a question about the future with an answer about the present. “I am going” is a comment on the person’s path and where they are right now. There is certainly a clear destination – becoming a veterinarian – but this type of thinking grounds this person in the present and what they are doing right now to get there. The opposite response would be “I will be a veterinarian”, in which the dream is further down the path. Neither is inherently better, but the first person is living their dream right now where the second sees it as something to achieve.

 

A middle ground would be simply “I dream of being a veterinarian”. While it is phrased in the present, making the dream a part of the person’s present, daily experience, it again creates a distant relationship by treating the dream as otherworldly. There is upside to this in that it makes the dream very alluring and exciting, yet the distance could be an excuse to keep dreaming (as long as you can count on being able to access it when you fall asleep, it doesn’t matter what you do when awake).

 

There are so many more options for responding to this question. Another common one is “I think I want to …” Say this and see how it makes you feel. Do you feel? Does it make you retreat to your brain? Do you say “I think” because you are afraid of what you feel? Does it make you timid? Do you feel open?

 

Ask these questions of yourself and the people around you as you observe how they respond to things like “What do you want to be?”. A good way to start this practice is to find one question to become an expert on. “How are you?” “What are you doing today?” “When are you free?” Pick a question, ask around, and observe all the ways of responding. Think about the relationships each choice creates. Think about the relationship you’d like to cultivate with your answer to this question and choose verbiage that communicates that. Then use your repetitions to practice your response and make this relationship a reality.

 

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assisted treatment and relationship counseling.

 

Alex Brooks, Psychology Intern

Makin Wellness

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