Flotation therapy, also known as sensory deprivation therapy, is a zero gravity environment that is free from stimuli.  Flotation therapy is a luxurious way to soothe and heal the body and mind from life’s daily stresses. During flotation therapy you float belly up in a flotation tank or pod that is filled with approximately one foot of water and 1,000 pounds of epsom salt (magnesium sulfate).  The pod is sound proof, light proof and the water temperature is about that of your body. The recommended float time is 1 hour.  

Last week I was lucky enough to try a float at True REST Float Spa in Palm Beach Gardens, Florida.  This was not my first time floating but I was excited to try out the newest float therapy technology.  I enjoyed my previous floats at other spas but I never got myself to float consistently. This was probably because the flotation tanks used to look scary, it was like walking into an oven.  At True REST float spa the flotation pods are lovely. The modern design is beautiful and you can leave a relaxing dim light on inside the pod if you would like. To enhance relaxation True REST spa offers 10 minutes of soothing music to start--and wraps up your session with 5 minutes of music at the end.  I really enjoyed the music to help relax me in the beginning and wake me up towards the end. 

When you arrive at True REST float spa you are greeted at the front desk.  After signing in you are brought to a comfortable room where you watch a short instructional video on how to prepare for your float.  You then are showed to your private float room. The float room includes a shower with soap, shampoo and conditioner. Before the float you must shower to ensure cleanliness.  The spa provides ear plugs, towels and sandals.

After showering I stepped into the pod, closed the lid and started floating.  You may leave the lid open if you are claustrophobic. The room at True REST spa is private, dark and soundproof so leaving the lid open is fine if you are more comfortable.  It is recommended to float in the nude because anything you wear will touch against your body and may be a distraction. The music began and I started to drift off. It took me a few minutes and a change in position until my body completely relaxed.  I began meditation breathing exercises and my mind drifted away. I left the light on inside the pod for the first 30 minutes and decided to shut the light off the last 30 minutes. In the beginning I felt a slight wave of nausea, but that seemed to pass after a few minutes. When the float was over I felt extremely calm, relaxed and an intense feeling of well-being and happiness.  Days after the float I continued to feel the benefits include increased relaxation, improved focus and decreased muscle pain.

During a float, you produce slower brain-waves patterns, known as theta waves, which are normally only experienced during a deep meditation or just before falling asleep. This is usually accompanied by vivid imagery, very clear, creative thoughts, sudden insights and inspirations or feelings of profound peace and joy. Because of these effects, floating is used effectively in the treatment of depression and addictions.  Float therapy is currently being studied for its effectiveness in treating PTSD as it is said to show that the stress circuits of the brain are shut off post-float.

Benefits of floating:

• Increased blood circulation
• Increased healing abilities 
• Pain management
• Increased immune system functioning
• Used in athletic training and natural performance enhancement
• Stress reduction
• Increased creativity and mental focus
• Increased reaction time and sensory acuity
• Sleep schedule maintenance 
• Feelings of euphoria

If you are worried about cleanliness don’t be, the flotation pods all have a filtration system that runs after each session. There are approximately 1,000 pounds of medical grade Epsom salt dissolved in the tank - a concentration so high no living microorganism can survive. In addition, an ultraviolet light sterilization system is used. UV is the safest, most effective system available and uses the same technology as water purification systems used for drinking water. To maintain cleanliness, a shower is mandatory before floating.

I recommend trying float therapy at a spa near you.  If you are in the Palm Beach, Florida area head on over to True REST float spa in Palm Beach Gardens.  Cheers to your health!
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A diet consisting mostly of fruits and vegetables has always been known to be good for our health and the environment.  But 2019 was a year full of climate change advocacy, documentaries like Game Changers, and meat alternatives like Beyond Meat and Impossible Burger have been added to grocery shelves and restaurant menus worldwide. 
 
Plant based eating is not the same as being vegan.  Plant based diets consist mostly of food from plants such as; vegetables, legumes, fruits, nuts, seeds and whole grains with little to no animal products i.e. dairy, meat and seafood.  Eating a vegan diet means consuming absolutely NO animal products. 
 
Plant based eating focuses on getting the benefits of eating more plants without having to completely change your diet or give up other foods.  Don’t think of this type of eating as a diet, eat what works for you without putting a label on it.  The next time you go food shopping or prepare a meal, try to fill up on plant-based foods that you would like to eat.  There are plenty of whole food options but if you are short on time grab a meat alternative from your groceries freezer or refrigerator to substitute for the meat in your meal. 
 
Some benefits of a plant-based diet include:

• Lower risk of heart disease-studies have shown those who eat mostly plant-based diets were, on average, 25% less likely to die of heart disease.
• May reduce the risk of certain cancers- studies suggest that eating lots of fruits and vegetables can reduce the risk of developing certain cancers, and there’s evidence that vegetarians have a lower incidence of cancer than non vegetarians do.
• Type 2 diabetes- research suggest that a predominantly plant-based diet can reduce the risk of type 2 diabetes. (Harvard Health)
• Increased blood flow-animal based meals can damage our arteries, preventing them from fully opening to allow increased blood flow.
• Reduced inflammation-plants have several more antioxidants and polyphenols than animal foods.  The anti-inflammatory properties of plants help decrease muscle soreness and joint pain, reduce muscle damage and speed up recovery and healing from injuries. 

 
Some potential risks of eating plant-based diets include deficiencies in protein, b12, zinc and Omega-3 fatty acids.  Deficiencies occur because the food does not contain the vitamin or nutrient or because the food itself prevents or reduces the absorption.  These deficiencies can be avoided by carefully choosing foods that contain essential vitamins and nutrients orhigh-quality supplements.
*Prior to making any changes in your diet please discuss with your physician. 
 
Easy ways to get started living a plant-based lifestyle:

• Choose one meal a day that will be entirely plant foods OR Choose one full day per week to eat all plant food meals.
• Substitute your normal portion of meat, seafood or dairy for a plant-based food.  For example; substitute a beef patty with a veggie burger or use mushrooms and peppers as a substitute for meat in your fajitas.
• Breakfast is an easy meal to eat plant-based foods.  Smoothies are a great way to get plenty of servings of vegetables, fruits, nuts, seeds and grains.  In the previous blog post I discussed using a smoothie delivery service.  These companies will mail you all the ingredients you need in one pack, just add plant-based milk or water and blend.  The best smoothie service I have found is SmoothieBox.  I have partnered with them to offer you $20.20 off your first box for the New Year.  Click Here  You can also make your own smoothies using your favorite plant-based protein such as hemp or pea protein, milk, nuts, fruits and other ingredients.
• Use herbs and spices to add flavor to your food.  Additional flavors can help you feel more satisfied and makes everything tastier.  I like using cumin, curry powder and cayenne pepper just to name a few.  
• Be creative with your cooking styles.  Smokers, grills and slow cookers are your friends! These methods are not just for meat anymore.  They can help you cook up hearty and savory plant-based dishes.  Check out this site for 30 best vegan slow cooker recipes.

 
Follow me on social media IG: @DrSuzHeals for more on plant based living.   Cheers to your health!

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Smoothie Delivery Subscriptions

Save your mornings by adding a smoothie delivery subscription.  Healthy eating is important but your time is also valuable.  Save time and money by ordering your smoothies through SmoothieBox. SmoothieBox is a smoothie delivery subscription that is delivered directly to you.  The already made smoothie packs come frozen and you store them in your freezer.  No more fiddling with millions of ingredients, cutting up fruits and veggies or waiting in line to buy an overpriced smoothie!  Enjoy a delicious and healthy smoothie right at home.   BONUS: $15 OFF CODE: DRSUZHEALS --> SMOOTHIEBOX

How it works:
1.  Choose your plan and smoothie flavors.  The standard box contains 20 smoothies.  Choose the variety pack with all four flavors or choose the flavors of your choice.  The berry flavor is completely vegan and my favorite! 
2.  Choose to add collagen and or a mug.
3.  Select a one time only order or a Subscription.  I recommend a Subscription because you will receive $20.20 off your first box for the new year!  Shipping is FREE on all orders.
Click Here to Order Now and Receive $15 OFF Your First Box Use Code: DRSUZHEALS At Checkout.  LIMITED TIME

​Once you receive your box put all the super smoothie packs in your freezer.  When you are ready to have a smoothie remove a pack from the freezer and place the contents in a blender, add 8-12 ounces of your favorite milk or water and blend for 60 seconds or until smooth.  Each pack serves one.  Feel free to customize your smoothies by adding any additional ingredients.  

4 Benefits of SmoothieBox
Fuel your body with whole, leafy greens, organic fruits and veggies and you start craving them more and more. 

• 1.  More Energy: The 100% real food goodness will arm you with lasting energy and the confidence to
  tackle your day.
• 2.  Keeps you regular: Get up to 9g of healthy fiber to ensure digestion and bowel regularity.
• 3.  Glowing Skin: Optional Grass-fed
  collagen peptides in the smoothies give you an extra boost in achieving radiant skin you can feel confident in.
• 4.  Natural Weight Loss: The nutrient-dense smoothies actually keep you full. Say goodbye to
  excessive snacking!

The website will give you all the ingredients in each flavor.  There are no added sugars, dairy-free and gluten free ingredients.  Some of the ingredients include; strawberries, wild blueberries, raw hemp seeds, sweet potato, organic coconut, banana and cauliflower.  Not to mention the packs are low in calories.  There are 90-130 calories in each smoothie.  All of this in one perfect frozen pack!  Ready in 60 seconds.  

Start your New Year off right.  Try a SmoothieBox today.  Lock in lifetime free shipping today. 





RECEIVE $15 OFF LIMITED TIME OFFER USE CODE: DRSUZHEALS   AT CHECKOUT 

Memorial Day is fast approaching. Many people want to kick off summer by spending more time outdoors. So it is a great time to get in shape to look fit for the beach! 
Many of us who to try to keep in shape usually do a number of things to stay healthy including exercise and eating right. But, what happens when those things aren't enough?  I personally have reached stages in my life where keeping my weight off was a struggle, even when I thought I was doing everything right. There is hope however! So before you fall off the edge of your seat, let’s discuss some natural and safe holistic ways you can stay slim. There are a number of holistic herbs and medicinal foods one can incorporate in their life to help keep your weight in check. This is especially true if you feel you’ve hit a plateau or your metabolism is sluggish. So let's check them out!

​1. DETOX YOUR BODY
One of the more commonly overlooked reasons someone is not losing weight is liver toxicity (also referred to as toxic burden of the liver). The liver is the main organ in our body that helps to process toxins in food, water, and blood. Even people who eat the most "healthy" diets, tend to end up with a sluggish liver at some point.  This can be especially true for those of us who consume a larger number of vitamins and supplements- remember the liver processes everything! When our diets are full of hidden toxins, our liver becomes sluggish causing it to be fatty and not work optimally.   So what can we do to help detoxify your liver?  Some great herbs that help to detoxify the liver include dandelion, burdock root, and milk thistle. Drinking a daily detox tea is a simple solution. I suggest starting with one week on and take a week off to let your body recuperate and then repeat.

2. STAY HYDRATED- it will help cleanse the body! It sounds cliché, but it’s crucial when you are detoxing. You want to make sure you are flushing everything out properly and the best way to do that is by drinking clean purified water and make sure you are staying hydrated! The first thing you should reach for in the morning which helps kick start your metabolism is room temperature water with lemon.  This also helps cleanse the body and keep it alkaline.  Staying hydrated and drinking half your weight in water every day is ideal.  For instance if you weigh 150 lbs, multiply that by .5 = 75 ounces per day.  Included in this can be fresh juices such as celery, kale, cucumber, beet, and watermelon which also help to cleanse the colon and hydrate the body. Organic and pesticide free is best.  
​
3. HAVE YOUR HORMONES AND THYROID CHECKED
Another reason you may not be losing weight are your thyroid hormones, cortisol, and/or sex hormones may be out of balance. These are the big players that help control our metabolism and weight loss.   Our thyroid gland is like the human control panel for our entire body's endocrine system. Some culprits of thyroid and hormone dysfunction are toxins such as pesticides and heavy metals, as well as foods that may be causing inflammation in the body. Gluten sensitivities and other food intolerances can cause an inflammatory response in the body which can alter our microbiome and weaken our immune response. It can also cause antibodies to start to attack your thyroid gland.  If you suspect that your hormones could be the cause of unwanted weight gain, ask your doctor to run a complete thyroid panel of blood work. This includes checking for not only for T3 and T4 (their free and total form), TSH, Reverse T3, and Thyroglobulin Antibody (ATA) and Thyroid Peroxidase Antibody (TPO). 

Next, be sure to have your sex hormones checked. This includes estrogen and progesterone for women and Testosterone for men.  PCOS and low T cause estrogen dominance in men and women which can lead to weight gain. High cortisol levels spike blood glucose and can cause our entire endocrine system to be out of sync. To help lower cortisol, stress reduction is of upmost importance. It is also critical to minimize eating unrefined carbohydrates like cookies, crackers, alcohol and pasta.  It is also important to incorporate meditation, breathing exercises and a good sleep pattern. Any other activity that gives you some relaxation each day should not be overlooked.  Both men and women can have high estrogen and women can have higher than normal testosterone too.  Symptoms can include fatigue, moodiness, low sex drive and more.  Be sure to focus on eating unprocessed foods that are high in fiber to help keep excess toxins down. 

Now that we discussed some contributing factors and root causes to stubborn weight loss, let’s get into some of my go to herbs and foods that can get you past your weight loss plateau and assist to bring some of those hormones back in balance.

4. KELP- kelp is a seaweed found deep in the ocean that is high in iodine and magnesium.  Kelp has a high iodine content that helps keep the thyroid healthy especially when it is sluggish.  Kelp can be especially important to those with hypothyroidism.  Kelp also contains a fiber called alginate, which blocks the absorption of fat in the gut. You can incorporate dried kelp into your diet by sprinkling it over food during meals.

5. ADAPTOGENIC HERBS-  Adaptogenic herbs are known for their ability to help our bodies adapt to stress.  This includes conditions such as adrenal fatigue and high cortisol levels. This occurs when we are under chronic stress. When our bodies are under constant states of stress our glucose levels spike, blocking our ability to use insulin. This causes excess weight gain. Herbs such as Ashwagandha (Withania somnifera) ,Panax (ginseng), Cordyceps Mushrooms, Rhodiola rosea, and licorice root can all help stabilize our response to stress in the body. This in turn will help balance cortisol, glucose, as well as boost stamina and energy.  Ashwagandha is literally referred to and nicknamed “the strength of ten horses” in Ayurveda. This is because it is known for its ability to help boost stamina and endurance. Some ways you can include these herbs are in the form of powders, capsules, tinctures, or dried herbal teas.  Tinctures are always more concentrated and easier forms to consume than teas.  They will also be absorbed easier and faster than a capsule will in the digestive tract. Look for high quality organic supplements from a reputable source. As always, please check with your alternative medicine practitioner or physician before incorporating any new forms of herbs or supplements.  Especially if you are on medications since they can cause potential reactions. 
​
6. CAPSAICIN-  Also known as cayenne pepper, capsaicin is a warming food and it helps suppress appetite and boost metabolism. However, sprinkling cayenne pepper over food will most likely not lead to the results you are looking for.  In order to get a therapeutic dose of capsaicin, you would need to consume a capsule form. 

7. GREEN COFFEE BEAN EXTRACT- Some small studies suggest that incorporating green coffee bean extract may accelerate weight loss. It contains a compound called chlorogenic acid. This helps block the absorption of glucose, thereby aiding weight loss.
​
8. GRAPEFRUIT- Last but not least on my list is grapefruit. Grapefruit contains an enzyme called AMPK- activated protein kinase. When it gets activated by the grapefruits naturally occurring chemical compounds, it helps boost metabolism.  Again, please check with your physician because grapefruit can interfere with some medications.

Now that we have discussed the major root causes of stubborn weight gain or inability to lose
weight, you can review some of these with your integrative medicine doctor or holistic medicine practitioner. Though symptoms can show long before blood work is off, don’t overlook getting lab work done. If you suspect that you feel off, your gut is usually right. Start following and incorporating some of these tips in your routine now, they can only help in the long run to better your health. Wishing everyone a healthy and blessed summer!

by Adriana Schneider


​About the Guest Author:
Adriana Schneider is a Holistic Registered Nurse, International Board Certified
Lactation Consultant, Certified Herbalist, and Board Certified Holistic Health Practitioner. She is a member of the American Holistic Nurses Association, American Cannabis Nurses Association,
and most recently formed her own Natural Health and Skincare Product line called The Herb
Nurse. Adriana formulated over 90% of the products for her product line, The Herb Nurse. She
has been an active member in the holistic health community for over a decade and has
volunteered for several health advocacy networks and groups. Adriana also offers one on one
Holistic Health Consulting.
To learn more about Adriana Schneider and her product line, please visit
www.TheHerbNurse.com

​One of the secrets to high performance is getting enough sleep.  The amount of hours of sleep needed per day differs for each individual.  However, what is necessary for everyone is the QUALITY of sleep.  Sometimes we need a few extra minutes of quality sleep during the day in order to refresh our minds and bodies.  

I have a trick to help you get the most from a mid-day nap.  For many of you, it may be difficult to take a nap during the day.  If you are able to close the door to your office or find a quiet space for 20-25 minutes, that would be ideal.  

Dr. Suz Heals Nitro Power Nap

My nitro power nap definitely packs a punch! As with any of my recommendations, please discuss with your doctor prior to trying.

Step 1
Drink a cup of coffee or a shot of espresso quickly before heading to nap.  I like a shot or two of espresso on ice or a small cup of strong iced coffee. I add a little unsweetened nut milk and I usually gulp it down fast.  Set your alarm for 25 minutes

Step 2
Lay down or lay back and put on some noise cancelling headphones, ear plugs or stay in a quiet space.  If you cannot turn the lights down or don't have black out shades, use an eye mask.  If it helps, play some relaxing music.  Make the temperature as comfortable as possible, lose some layers or add a blanket if needed.  Whatever makes the environment the most comfortable for you.  I like using a weighted blanket like the one from BlanQuil. Weighted blankets help me relax very quickly.  Start falling asleep, this should take you about 5 minutes.  At first, it may take you longer to fall asleep.  Keep practicing and it will get easier to fall asleep more quickly.

Step 3
Sleep for 20-25 minutes only.  When you wake up the coffee will have kicked in.  You should feel refreshed with an extra jolt of energy.    Nitro Power Nap!!




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