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!

​

#20
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. 

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 $20.20 OFF Your First Box

​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. 


Here is a healthy recipe you can make using your SmoothieBox pack:

Peanut Butter and Jelly Berry Smoothie Bowl Recipe
Ingredients
1 packet SmoothieBox Berry mix
8 ounces nut milk  (cashew or almond preferred)
2 tablespoons nut butter
Crushed almonds, peanuts, or cashews
Fresh berries, washed and chopped (strawberries, blueberries, raspberries) Granola
1 tablespoon nut butter (almond, peanut, cashew)
Instructions:

Mix your smoothie pouch, nut milk, and 2 tablespoons nut butter.
For a smoothie bowl, you'll want the consistency of your smoothie a little bit thicker.
Once blended, pour into a fun bowl.
Top your smoothie bowl with fresh berries, crushed nuts, fresh berries, and granola.
Drizzle with 1 tablespoon of nut butter (you may need to warm for 10 seconds in the microwave to get a good drizzle).
Enjoy.

SEE BELOW FOR THE NEW YEAR NEW YOU FREE CHALLENGE.  RECEIVE FREE PRIZES

Next Post #19 and #18

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

​Losing weight and keeping it off takes time, consistency and patience.  However, if you are in need of losing up to 5 pounds in one week for a summer getaway or pool party here are some tips that can help!

Tea Tox

Tea has become a popular way to decrease bloating, boost metabolism and lose weight.  When beginning a detox tea regimen, make sure to consume a high quality tea with the right combination of ingredients.  I recommend Teami Tea Blends Detox Pack (30% Off Code: DRSUZ30 LIMITED TIME OFFER).  The Teami Detox Pack contains two tea blends: 1.  Skinny Tea and 2.  Colon Cleanse.  It is recommended to drink the Skinny Tea in the morning and the Colon Cleanse at night every other day before you go to sleep. By incorporating tea into your daily routine you will feel and look better while ridding your body of toxins in order to allow your cells to function better, burn more calories and body fat and increase your energy.  Skinny Tea contains Oolong tea, yerba matte, ginger root and other all natural ingredients.  The Colon Cleanse contains senna leaf and root, hawthorne berry extract, psyilium husk seed and other ingredients to help detox and expel waste products in the body.   

Oolong tea is the main ingredient in Teami Blends Skinny and has several health benefits.  Oolong tea contains the combined qualities of black tea and green tea.  Polyphenols in Oolong tea help to control the metabolism of fat in the body.  Polyphenols activate certain enzymes in the body and increase the functioning of fat cells in the body.  Daily consumption of this tea can lead to an overall decrease in body fat percentage.  

The detox pack contains enough tea for 30 days, however, you will experience several of the benefits within the first week including a reduction in bloating, increased energy and a boost in your metabolism allowing your body to burn off stubborn stored fat.  
​
How to Begin:
Start with the 30 day Tea Detox pack or go for the Teami summer detox challange pack that gets you started with detox approved recipes, tea infuser, tea tumbler and more goodies for a limited time offer!  Receive 30% Off your entire order with code: DRSUZ30   CLICK HERE

*Important: Before beginning any detox program, diet or workout program, make sure to contact your physician to discuss potential risks, complications and benefits.  


High Intensity Interval Training (HIIT)

Recently, studies have shown that high-intensity interval training (HIIT) also called high-intensity interval exercise (HIIE), helps to lower blood glucose levels, improves insulin sensitivity and helps burn fat faster.  

This type of training involves repeated bouts of high intensity effort followed by varied recovery times.  According to the American College of Sports Medicine (ACSM.org), the intense work periods may range from 5 seconds to 8 minutes long, and are performed at 80% to 95% of a person’s estimated maximal heart rate, the maximum number of times your heart will beat in a minute without overexerting yourself. The recovery periods may last equally as long as the work periods and are usually performed at 40% to 50% of a person’s estimated maximal heart rate. The workout continues with the alternating work and relief periods totaling 20 to 60 minutes. 

HIIT has been lab tested as a major component of fat loss around the belly.  Belly fat or visceral fat can lead to diseases such as heart disease, cancer and diabetes. According to a study from the University of New South Wales in Australia, women who did three HIIT workouts per week lost significantly more subcutaneous fat (the fat that you can see and pinch) then women who did only steady-state cardio. They also managed to improve insulin resistance.  
   
When developing a HIIT program, consider the duration, intensity, and frequency of the work intervals and the length of the recovery intervals. Intensity during the high intensity work interval should range ≥ 80% of your estimated maximal heart rate. As a good subjective indicator, the work interval should feel like you are exercising “hard” to “very hard”. Using the talk test as your guide, it would be like carrying on a conversation, with difficulty. The intensity of the recovery interval should be 40-50% of your estimate maximal heart rate. This would be a physical activity that felt very comfortable, in order to help you recover and prepare for your next work interval.  For more information on high-intensity interval training take a look here: ACSM.org.  

Exercise Tips:
For beginners: Begin by performing a combination of exercises including sprints and plyometrics such as burpees, squat jumps and jumping rope.  You must push yourself as hard as you can, recover and catch your breath, then push yourself as hard as you can again.  This is performed for multiple intervals.  For example, go all out for 30 seconds then recover and catch your breath for 30 seconds. Repeat this sequence for approximately 20 minutes.  

A great way to decrease body fat around your belly is lifting weights while bracing your core. Research published in the journal American College of Sports Medicine: Health and fitness showed compound exercises can elevate fat burn for up to 72 hours post workout and have a great effect on subcutaneous fat loss by increasing fat fighting hormones.  

*Note: Before beginning any exercise consult with your physician.  

Many of you have been asking me what health and wellness products I use regularly.  I have put together a list of some of my favorite health, wellness, fitness and nutrition products and apps for 2018. Many of these will help you look and feel your best.  Remember, the key to improving your health and wellness is being consistent.  This guide will help you achieve your goals in order to look and feel better this year!
**Look for codes to save**

​
Healthy Snacks

Biena Chickpea Snacks
What makes Biena snacks great is that they contain more protein and fiber to keep you fuller longer.  They also have a lot less fat than nuts or chips.  You get a crunchy and flavorful snack in a healthy way.  They have so many flavors such as ranch, honey roasted and even chocolate covered!  Satisfy your craving for sweet or savory. Use code: DRSUZHEALS for 20% off your order of Biena chickpea snacks. 

​
Hu Kitchen Organic Paleo|Vegan Chocolate Bars
Hu Kitchen is one of my favorite places to eat when I am in New York City. This company makes some of the BEST paleo products.  Not only is Hu Kitchen Chocolate incredibly delicious, but their chocolate is also good for your health!  There is no dairy, no gluten, no soy lecithin, no preservatives, no refined sugar, no cane sugar, no sugar alcohols and are non-GMO.  They include 72% organic stone-ground cacao and are completely guilt free! My favorite flavor is the Hazelnut Butter Dark Chocolate.   

GG® Scandinavian Bran Crispbreads 
These high fiber, low calorie scandinavian snacks have continued to gain popularity in the United States for their health and weight loss benefits.  GG® Scandinavian Bran Crispbreads were created in Norway by Gudner Gundersen in 1935. Gudner wanted to create a fiber-rich cracker that helped supplement his diet with extra fiber. He created his signature recipe with bran, rye flour, a hint of salt, and fresh water.  The company has kept the original simple and healthy recipe.  These crackers are great to add to any snack or meal as a replacement for bread or other high carb food.  High fiber snacks help regulate blood sugar and aid in digestion of carbohydrates.  I love topping mine with smoked salmon, avocado and eggs or making mini pizzas.  Each cracker contains 4g of fiber, 20 calories and 2g net carbs.  

Banza Chickpea Pasta
This year is all about the chickpeas LOL!  But seriously, chickpeas make for a great alternative to wheat noodles.  Banza pasta has double the protein, four times the fiber and almost half the net carbohydrates of other pastas.  You can prepare any of your favorite pasta meals, salads or snacks the exact same way just by making the simple swap.  They are naturally gluten free, have a relatively low glycemic index and taste great.  I usually keep it simple and combine my pasta with garlic, lemon and fresh vegetables.  
​

Supplements & Nutrition

Athletic Greens
It's easy to make your health a priority this year with Athletic Greens.  This superfood cocktail has been a life changer!  Many of us lead extremely busy and hectic lifestyles and understand how difficult it is to get the vitamins and nutrients that our bodies need to function at our best.  Athletic greens is enough to replace most of your supplements and fill the gaps in your diet.  This will save you so much time and money.  Just add one scoop to your water or smoothie every day.  You get the antioxidant equivalent of 12 servings of vegetables, along with improved alkalinity, digestive health, and immune system support.  Athletic Greens contains several micronutrients and other essential ingredients to help your body absorb and synthesize nutrients.  When your body and cells function optimally, you will feel better, look better, workout harder and even lose weight.  

Four Sigmatic SuperFood Mushroom Products
Before you start freaking out because you don't like mushrooms or think that these products actually taste like the standard white button mushrooms you eat on your steak or salad, let me tell you about the powers of healing mushrooms from four sigmatic foods.  These delicious edible mushroom blends and elixirs offer several health benefits, from nutritional to emotional to physical.  They are also very tasty as a coffee, tea, hot cacao or added to smoothies.  For example, reishi mushrooms help you relax, manage stress and sleep better.  I love having a hot cup of reishi hot cacao as part of my bedtime routine.  Cordyceps mushrooms help to improve immune support, athletic performance and liver function.  This is a great afternoon elixir to take before workouts or for a mid-workday boost.  For 10% OFF your ENTIRE order of mushroom products use code: DRSUZHEALS at checkout.  

Premium Omega 3 TG
Omega 3 Fatty Acids (DHA/EPA) provide a natural solution to fight inflammation and improve your overall health.  They also help reduce inflammation caused by heart disease, arthritis, stroke, Alzheimer's and other systemic inflammatory conditions.  I have used Omega 3 to help with joint pain, manage stress and brain health.  Make sure to use only pure and powerful forms of Omega 3 Fatty Acids EPA and DHA for long lasting health benefits including lowered risks of heart disease, arthritis, depression, cognitive decline and more.  The supplement I trust is fromAthletic Greens and is ultra-purified and concentrated for quality EPA and DHA, they only use sustainable wild caught small fish and are 3rd party tested for contaminants and purity.  These natural qualities allow for increased absorbability into your blood stream for maximum health benefits.  AthleticGreens.com


Health & Wellness Apps and Subscriptions

RitzFit
RitzFit is a new membership site which gives you access to all natural food and nutrition products containing only real ingredients through a very strict vetting process.  Five ingredient experts on the RitzFit team approve these products and put them on the platform for weekly surprise deals at a fraction of the regular price! You pay an annual fee and each week there is a new deal promoted on the site.  Only members of the site will be able to order the weekly deal.  In addition to the weekly deals, members have access to the team of experts sourcing the products, members-only video resource library with industry experts, easy no-hassle cancellation process, podcasts and swag deals.  My favorite part of this platform is that you get to support small and local businesses that go above and beyond to bring you truly high quality health products.  For a limited time start your New Year off right by scooping up your yearly membership for Only $97 and don't forget to use my Code: DRSUZHEALS for an Additional $10 Off at RitzFit.  

Train with Jillian Michaels
This fitness App is AMAZING.  You basically get a personal trainer in your pocket.  Jillian is very inspirational and makes her workouts interactive, easy to follow and as fun as working out can be.  She also includes meal plans and tools to track your progress like bluetooth compatible heart rate monitors.  Fitness apps that have progress tools are so important in order to keep you on track.  I use this App as a journal of sorts, so I can go back and see if I need to tweak anything to achieve my goals.  You can even swap out exercises to personalize your workouts.  The coolest thing is that when you increase or decrease the intensity of your workouts Jillian will actually respond and you can also pick your music and match the tempo to the pace of your workout!  There are over 550 unique exercises that all include an HD video to help improve your form.  JillianMichaels.com

Insight Timer
Insight timer is a completely free meditation app that you can download through your apple store or google play.  I found this app less than a month ago and have been using it daily ever since.  There are over 3 million meditators currently using the app and over 7,500 free guided mediations. You can also join groups with other meditators discussing various topics such as spirituality and emotional support.  You can choose between guided mediations, talks covering a range of topics or just listen to relaxing music.  If you only get one thing out of this post, it should be that you download Insight Timer right now. 


Natural Skin Care and Beauty

Natural Beauty
Pellu uses premium botanical actives and other ingredients with proven skin benefits.  Immediately after using their products, I began to see clearer more radiant skin on my face and neck.  I recommend starting with their 3 step skin care system.  You can choose your specific skin type; oily, combination, dry or very dry.  The set includes a cleanser, toner and moisturizer.  This combination of products helps cleanse skin while improving wrinkles, decreasing redness and discoloration, restoring moisture, suppleness and a healthy glow.  My favorite product from PELLU is their overnight radiance renew cream.  After using the renew cream, you wake up with a brighter complexion, firmer skin and, over time, decreased wrinkles and dark spots.  The plant cells of damas rose and daffodils help calm and soothe skin while you sleep. There are absolutely no parabens, no harsh chemicals, GMO free and never tested on animals. Use Code: DRSUZHEALS at checkout for 20% Off your Entire Order of Pellu Products.    
​



Cooking At Home-Healthy Kitchen Gadgets

Veggie Spiralizer
These make it so easy to cut vegetables.  The Bella Hands Free Spiralizer, creates strands of zucchini, cucumber, potatoes and more. Use your twirled veggies as a substitute for regular pasta in stir-fry and Italian dishes.   

Salad Chopper
Toss and chop your salad with just one simple tool.  Turn any salad into a delicious chopped dish with the Trudeau Toss and Chop Salad Tongs. Simply throw your fixings such as kale, cucumbers and peppers in a serving bowl and the scissors will cut all the vegetables at once without damaging the bowl.  

Portable Outdoor Pizza Oven
Make healthy homemade pizza right in your backyard with this portable pizza oven from cuisinart.  Whip up a low carb cauliflower pizza crust or purchase an already made crust and add your favorite toppings.  Such a great idea for easy pizza making during the week or to impress your friends with freshly made pizza when they come over for dinner.  

Vitamix Blender
This one blender can do so many things.  Of course, you can make your smoothie but this is so much more.  Variable speed control allows you to refine every texture, from the chunkiest salsa to the smoothest purees. You can chop ingredients and even knead dough with the pulse feature.  Preparing recipes from scratch is so much quicker and easier with the Vitamix Blender.  

 
Wellness Products

Dry brushing
Just like your hair, your skin also needs some self-care.  Get yourself a natural bristle brush and detox your body in 5-minutes or less with this natural remedy. You will also help reduce cellulite, exfoliate dead skin, and aid in removal of toxins from the body.  I love to use an all natural hydrating oil and serum while dry brushing in order to get smoother strokes and increased benefits.  

Neck Saviour
This product has been a complete lifesaviour!  I have been dealing with TMJ pain, headaches and neck pain for several years.  After only a couple of 10-15 minute sessions with the neck saviour, I had decreased muscle tension and pain.  This device stretches the neck to help reduce pain.  It also relieves headaches, is a spinal alignment corrector, a posture tool and a Pilates and yoga aid.  Stretching the neck is known as traction and is a treatment often used by therapists to help relieve symptoms such as neck pain, stiffness, muscle spasm, tension headaches and others.  Since using the neck saviour, my need for pain medication has been significantly reduced. That is what wellness is about, reducing the need for over the counter and prescription medications and preventing chronic medical conditions.  

CBD Oil Products
 CBD oil products . There has been a recent increase in the use of CBD oils, supplements and other wellness goods. CBD hemp oil is made from high-CBD, low-THC hemp, unlike medical marijuana products, which are usually made from plants with high concentrations of psychoactive tetrahydrocannabinol (THC). Because hemp contains only trace amounts of THC, these hemp oil products are non-psychoactive.  CBD wellness products help decrease anxiety, reduce pain and inflammation and can relieve painful period cramps.  If you are looking for CBD infused with essential oils for pain, massage therapy or CBD infused chocolates, ghee, coconut oil and other edible treats look no further!  I recommend checking out Blue Ridge Hemp Co.  This company has some amazing products that are simple and easy to incorporate into your life.  Another company I recommend for CBD tinctures, topical lotions and CBD gummies (yes gummies!) is McGowan Medical (10% Off Code: DRSUHEALS).  You need to sign up in order to shop but it is definitely worth it to receive e-mails with discounts and information.  The owner is great and will help you with whatever you need.  


Alkaline Water Filters and Bottles
Clean water is so important and these filters and water bottles from Invigorated Living are perfect!  Did you know that increasing the alkalinity of your body can reduce acidity and disease causing inflammation?  These filters can actually help aid in weight loss, slow down the aging process, improve hydration, increase energy and mental clarity.  Optimize your health and wellbeing by making sure to get enough CLEAN water every day.  Invigorated Living water bottles are great for traveling and you have the option of the glass water bottle which is eco-friendly and comes with a bamboo lid and convenient carry handle.  5% Off Code: CUSTOMER5 at checkout.  

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Dr. Suz Heals may receive a portion of sales from products purchased from this article.