Category Archives for Nutritional Counseling

Winter Wellness: Natural Mood & Immunity Boosters

Tis’ the season for sniffles and various germs flying around, putting a damper on winter wellness. With all of the fun festivities this time of year, who wants to be stuck inside not feeling well? Colder temps can make it hard to get outside and lack of sunlight may cause low levels of vitamin D, reducing immunity. Low mood may also result from lack of sunlight.

It’s been said that “an ounce of prevention is worth a pound of cure.” What are some preventive measures we can take to stay well this season?

Natural remedies, such as herbs and tinctures, have been used medicinally by various cultures for thousands of years, and are known for their preventative and curative properties. Think of herbs as preventative medicine, helping get to the root cause of the issue. Herbal remedies can help with a variety of ailments from anxiety to skin issues. Fresh herbs like basil, oregano, and thyme have anti-inflammatory, anti-viral, anti-bacterial, and antioxidant properties. Including these herbs in soups and stews can provide support against the common cold, flu, digestive issues, and support overall wellness. winter wellness

While over-the-counter medicine can provide quick relief, familiarizing yourself with the healing powers  of nature can provide safe alternatives that get to the root of the problem and may very well prevent a visit to the doctor. Healthy foods, fresh herbs, essential oils, and tinctures all have a variety of benefits for the mind and body.

Here are some of the top remedies to give a boost to your mood and immunity this winter: winter wellness

Ginger: Ginger is anti-inflammatory and anti-bacterial. Try slicing fresh ginger and marinating it in honey overnight. Take one slice each morning to prevent colds and flu.

Elderberry Syrup: Elderberry is a fruit with anti-inflammatory and antioxidant properties, helping prevent colds. Studies have shown elderberry syrup to short colds and flus, and help relieve sinus infections.

Probiotics: Probiotics can provide a boost to the immune system with a probiotic pill or foods like yogurt and sauerkraut.

Garlic: Garlic is a powerful remedy that can be found right in your kitchen with antimicrobial, antiviral properties. It can be added to your meals, or eaten whole if you’re brave and needing an immediate boost!

Essential Oils: Eucalyptus has antiviral and antimicrobial properties to help with the common cold. It is also a natural expectorant, making it an amazing remedy for coughs and congestion. Peppermint oil is used as a natural fever-reducer and decongestant. Add a few drops to the bottoms of your feet with socks! (Always use caution with children. Using a carrier oil is best when applying topically) Lavender oil is safe for use on children, helping promote restful sleep. Lavender is anti-inflammatory, antimicrobial, and has shown to boost mood by increasing serotonin levels. Stocking up on essential oils can be an excellent addition to your natural medicine cabinet, helping support mental, emotional, and physical well-being! winter wellness

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Cooking with fresh herbs and essential oils is a simple way to boost overall wellness. Plenty of fluids and rest is always a key remedy when feeling under the weather. Read more on beating the winter blues in our previous blog post. We hope you have found this helpful and are staying well this winter! 

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 assited treatment and relationship counseling. 

Mindful Eating Over The Holiday Season

“The most precious gift we can offer anyone is our attention. When mindfulness embraces someone, they will bloom like a flower.” – Thich Nhat Hanh

What is mindfulness? To be mindful is to be focused, having an awareness of yourself, others, and your surroundings. It is enjoying the moment. Our thoughts may shift momentarily to the past or future, but with mindfulness we are able to bring our focus back to the present. In being mindful, we give consideration to the present needs of ourselves and others, helping promote a peaceful environment. Thus, we can have more meaningful connections with others. It’s also helpful in making the most of our time. 

Time off of work. Time spent with loved ones. Time to rest. Time to EAT! It’s that time of year when we’re especially thinking of how we’re going to be spending our time, what leisure activities we’ll be engaging in, and of course, what we’re going to be eating. With it being the holiday season, grocery stores offer an array of sweets and meal ideas. How can you know which ones to choose? Mindful eating

Whether you’ll be cooking or enjoying the fruits of someone else’s labor, being mindful of your food choices will make for a healthier, happier time off of work and a more enjoyable time spent with loved ones. After all, who wants to be stuck with an upset stomach from overindulging, instead of enjoying time off? So what does mindful eating entail?

Like mindfulness, mindful eating involves an awareness and being in tune with yourself, your body, and how you’re feeling. Taking account of how you’re feeling enables better decision making when it comes to food choices. Having an awareness and being in tune with your body helps to avoid eating on autopilot.  Instead of eating out of habit, it’s eating out of choice. Moving our minds to the present helps us make better choices, since we surely can’t make choices in the past or future.

In being present and mindful, we can stay in tune with our feelings. Take note of when you’re feeling hungry and when you’re feeling full. Honor your hunger by eating when you feeling hungry, and stopping when you feel full. Consider the following simple tips and tools you can use in eating more mindfully. Mindful eating

Mindful Eating Tips:

  • Drink two cups of water before a meal – Often we feel hungry when we’re dehydrated. By drinking water before a meal, it’s likely to consume 90 less calories.
  • Sit down to eat – Take time to eat slowly, enjoying each bite. Chew 20-30 time to support healthy digestion
  • Everything in moderation – A favorite philosophy of mine is to “eat what you want as long as you eat what you should first.” Limiting portion size allows you to enjoy different foods without depriving yourself. Filling up on fruits and veggies, and eating smaller servings of carbs and starches ensures you’re getting your nutrient dense foods.
  • Three Phase Eating – Three phase eating includes three courses. Eating veggie and fruit dishes in the first course, followed by starchy vegetables and grain dishes in the second course, helps avoid filling up on excess calories by getting nutrient dense foods in first. In the third course, eat anything else you would like! (in moderation of course) This is referred to as “crowding out,” meaning to fill up your plate with the good stuff (aka nutrient dense), so there won’t be much space for anything else (aka junk foods).

Following these simple tips promotes healthy digestion and overall wellness, helping you have a more enjoyable time over your holiday. We hope you have lots of time to rest, relax, and rejuvenate while making meaningful connections with others during your time off! Mindful eating

If you’re interested in further support with diet and lifestyle changes, Makin Wellness offers a holistic approach to nutritional counseling, encompassing mind, body, and spirit, giving consideration to the whole person. Contact us for a free 15-minute consultation and start your wellness journey today!

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 assited treatment and relationship counseling.  Mindful eating