Amazing Gallbladder And Liver Cleanse Recipe

The gallbladder is one of the least understood of all our internal organs. Most of us just don’t know what it is, what it does and how it effects us. One of the main ways that the body rids itself of toxins is through the liver. In fact, the liver is one of the hardest working organs in the body. It works tirelessly to detoxify our blood, produce the bile needed to digest fat, break down hormones, and store essential vitamins, minerals and iron.  And when the liver is not functioning optimally, we cannot digest our food properly, especially fats!

———–>>> Check out the video below:::

https://www.youtube.com/watch?v=OIYdgCoeM1A

 

 

 

Vitamin D.

Why Should You Care About Vitamin D?

Vitamin D plays a role in every system in the body, affecting your skin, brain health, bones, blood sugar, cholesterol, hormone balance, joint health, risk for cancer, and likelihood of developing autoimmune disease.

And that’s just the short list. But this post is not going into the myriad of benefits of vitamin D. I will instead getting you up to speed on some little known facts about this vitamin (and correct some common myths), to ensure you don’t become (or stay) vitamin D deficient.

1. It’s a Hormone, Not a Vitamin

Vitamin D is unique in that it’s not used in the body like most vitamins. It’s actually better classified as a hormone. Its primary role in the body is to maintain normal blood levels of calcium and phosphorus, but it has far-reaching effects across body systems, from bones, cardiovascular, endocrine, neural function, immune health, and a whole lot more. Vitamin D is so crucial that it actually regulates the activity of over 200 genes, which is many fold more than any other vitamin.

2. You Don’t Get Much From Dairy

If I asked you to do a quick word association exercise with vitamin D, two words would probably pop into your head: 1) sunshine and 2) dairy. The second one is thanks to some very clever marketing tactics from the dairy industry. But dairy is not always a great source of vitamin D. That’s because animals, just like humans, make vitamin D from sunlight exposure. Most dairy cows in the US are not outside in pasture, grazing on grass, but raised indoors.

Secondly, vitamin D is fat-soluble and most Americans (sadly) opt for fat-free or low-fat dairy products. That means most of the naturally-occurring vitamin D is gone. Although most milk is fortified with vitamin D, that’s less common in other dairy products, like yogurt and cheese. Whatever vitamin D is added to that non-fat or low-fat dairy probably won’t be absorbed very well (it’s called a fat-soluble vitamin for a reason).

So, if you’re expecting to get much vitamin D from dairy, opt for products made with milk from grass-fed, pastured-raised animals and always buy full-fat.

(Side note: If you suspect dairy products don’t agree with you and want to figure out which types of dairy products might be easier on your tummy, read this. Of course, it’s perfectly fine to ditch dairy altogether. Don’t worry – you probably won’t be deficient in vitamin D because of it. )

3. Sun (and Supplements) are Primary Sources, Not Food

Even if you are a milk-a-holic (not recommended, by the way), you’d be silly to assume you’re getting enough vitamin D from your diet. That’s because our primary source of this vitamin is sun exposure or supplementation, not our diet (unless you’re guzzling cod liver oil). In fact, sun exposure accounts for ~90% of vitamin D in the body in individuals who do not take supplements. (American Journal of Clinical Nutrition, 2004)

That means, if you’re not in the sun much (and believe me, that’s most people as I’ll explain below), you’ll need a supplement to meet your needs. And the measly amount in in your multivitamin probably isn’t enough (I’ll get into that later, too).

Just to put this into perspective. The amount of vitamin D in a glass of milk is ~100IU. If you have pale skin and lay outside in a bathing suit (termed modest sun exposure in the research, meaning skin was not burned, but lightly pink 24 hours later), you’ll make anywhere from 15,000-20,000 IU of vitamin D. (Journal of Investigative Medicine, 2011)

Let that sink in for a second.

4. It’s the Only Vitamin You Can Make From the Sun

One of the coolest things about vitamin D is how it’s made. I’m kind of obsessed with this whole process because there are so many factors that can mess it up. But, let’s talk about it first as if it’s a well-oiled machine. Vitamin D is made in your skin when you are exposed to UVB light at a very specific wavelength. The UVB rays interact with a precursor in your skin, 7-dehydrocholesterol, turning it into vitamin D3. From there, vitamin D3 is transported to different places in the body where it gets “activated,” meaning it’s ready for use by the body.

Now that you know the basics, let me explain more cool (or not-so-cool) things about this process.

5. Skin Tone Affects Vitamin D Production 

Those of you lucky folks who tan easily or naturally have beautiful dark skin are at a slight disadvantage when it comes to vitamin D. That’s because you have higher concentrations of the skin pigment, melanin, which blocks the sun’s UVB rays. That means it takes more sun exposure for you to produce adequate amounts of vitamin D. In fact, people with dark skin may require 3-6x more time in the sun to produce the same amount of vitamin D as a very pale person. (The Lancet, 1982)

There’s some very interesting theories suggesting that a gene controlling skin pigmentation mutated over 10,000 years ago after humans migrated to Europe, which allowed those humans living in sun-deprived environments to produce enough vitamin D. (Science, 2005)

Crazy, right?

6. You Can’t Make it in the Winter (in many areas)

This brings me to the next commonly overlooked challenge with this nutrient. Remember the sun rays that give us vitamin D? Well, they are shining year-round if you live in the tropics, but the further you get from the equator, the less of those rays you get. And because the Earth rotates on a tilted axis, those rays are virtually non-existent in winter months at far northern or southern latitudes.

Of course, you’re pretty unlikely to lay out in a bikini mid-winter, but one unlucky graduate student did just that in Boston (what we do in the name of science, right?) in winter and produced ZERO vitamin D. Now you might be thinking “But Boston is pretty far north!” and it is (42° north), however reduced vitamin D production is seen in latitudes as low as 33° north. That corresponds to anything above Long Beach, CA, Phoenix, AZ, and Atlanta, GA, meaning that at least two thirds of the US is at a latitude where vitamin D production from the sun during winter is nearly impossible. The farther north you go, the more months of the year you’re not able to get those rays. (#Alaskaproblems)

Above and below latitudes of approximately 33°, vitamin D3 synthesis in the skin is very low or absent during most of the winter.” – The Journal of Clinical Endocrinology & Metabolism, 2011

This explains why native populations that live in far northern latitudes traditionally ate so much marine animal fat, which is rich in vitamin D (such as seal, whale, and organ meats, like cod liver).

7. Sunscreen Blocks 95% of Vitamin D Production

But, let’s say it’s summer and you DO get out in the sun regularly. You should be fine, right? Not so fast. If you’re wearing sunscreen or covering up with protective clothing, you’re not making much vitamin D either. Sunscreen with an SPF of 30 pretty effectively blocks UVB rays, reducing vitamin D production by 95%. (The Journal of Clinical Endocrinology & Metabolism, 2011)

Obviously, sunburns are harmful, so if you have pale skin or burn easily, it’s ideal to get a little sun exposure on bare skin and then lather or cover up for the remainder of your time outside (or simply avoid long periods of time in the sun).

(Sidenote: Opt for mineral-based sunscreens as the chemical ones are highly toxic. Consider wearing a hat to protect the delicate skin on your face.)

8. You Make Most Vitamin D Mid-Day

You might have heard that you should avoid mid-day sun exposure, since that’s when the sun emits more damaging rays. However, those “damaging” rays are the ones that your skin uses to make vitamin D. UVB rays are at their peak between roughly 10am to 2pm, so if you’ve been taking an early morning walk to get your vitamin D, you might want to rethink it (or spend some additional time outdoors mid-day).

Failure to understand the nature of human exposure to sunlight has led to misguided advice concerning the sun exposure necessary for an adequate vitamin D status.” – Photodermatology, Photoimmunology & Photomedicine, 2010

9. Deficiency is Super Common

Now you can understand why deficiency in vitamin D is so common! As one of the world’s leading vitamin D researchers puts it,

Vitamin D deficiency is now recognized as a pandemic.” – Michael Holick

Deficiency is widespread and more prevalent at northern latitudes. Your best bet is to get your vitamin D levels checked by your doctor via a test called “25-hydroxy vitamin D.” Typical labs suggest vitamin D levels around 30 ng/ml, but many researchers suggest optimal vitamin D levels are above 50 ng/ml. If you are deficient, it may take a few months of supplementation to normalize your levels. And since vitamin D levels tend to vary with the seasons, it’s wise to get your vitamin D levels checked periodically and possibly supplement more in the winter if your levels dip.

Pregnant women are especially at risk for vitamin D deficiency. One study in South Carolina (latitude 32 degrees) found high rates of deficiency, especially in women of color, despite living in a latitude where year-round vitamin D production from the sun is possible. In that study, vitamin D deficiency was seen in 67% of Caucasian women, 81% of Hispanic women, and 98% of African American women. I talked about the crucial role of vitamin D in pregnancy (and more) in this prenatal nutrition interview and extensively in Chapter 6 of my book, Real Food for Gestational Diabetes.

10. Current Vitamin D Recommendations are Way Too Low

In fact, a recent review of the standard vitamin D recommendations found that the Institute of Medicine (IOM) underestimated vitamin D requirements by a factor of ten. Not a typo. A FACTOR OF 10!

So if you’re relying on a multivitamin that gives you “100% of the daily value of vitamin D,” there’s a pretty good chance you’re not getting enough. The current recommended intake is set at a paltry 600 IU for adults, yet Robert Heaney, a well-known vitamin D researcher and medical doctor is speaking out.

Unfortunately, many prescription vitamin D preparations use D2 instead of D3 (mind boggling), so read your labels carefully. Vitamin D3 is both inexpensive and easy to find over the counter (and it’s identical to the form of vitamin D you make from the sun). I like this one. Vitamin D supplements should be taken with a meal that contains fat to be absorbed properly (remember, it’s fat-soluble!).

There are a variety of nutrients that work synergistically with vitamin D, including vitamin A, vitamin K2 (both of which are found in animal fats, like the fat from grass-fed beef), magnesium, iron, calcium, zinc and boron. So, don’t expect vitamin D supplements to be a cure-all. A well-rounded real food diet that’s rich in micronutrients is essential.

Did you learn something new on Vitamin D today?

Magnesium, A forgotten mineral.

I am a huge advocate in making sure your body is equipped with vitamins & minerals. Having a deficiency in one or multiple areas of these can cause one some serious health issues. Feeling bad, run down, anxious, headaches etc… Can all be things caused by having a deficiency in a vitamin/mineral? Magnesium is often forgotten about as being important simply because people are totally unaware of all of the health benefits it brings to the table. If you want to relax, perform better, have more energy, and a healthier heart, you need to make sure you have the appropriate amount of Magnesium.

Could you be deficient in Magnesium? Let’s find out!  

Symptoms: 

• leg cramps
• insomnia
• muscle pain
• anxiety
• high blood pressure
• type 2 diabetes
• fatigue
• migraines
• osteoporosis

Other health challenges that have been linked to a magnesium deficiency include:

• hormone imbalance and PMS
• fibromyalgia
• heart attack
• constipation
• tension or migraine headaches
• depression

Most people at risk for a Mg deficiency:

• people with GI aliments
• type 2 diabetics
• elderly
• alcoholics

Benefits of Mg:

• higher energy levels
• calms nerves
• improves sleep
• eases constipation
• revilves muscle aches
• regulates nutrients
• supports heart
• prevents migraines
• bone health

Supplements: 

• Magnesium Chelate — a form of magnesium that bonds to multiple amino acids and is in the same state as the food we consume and highly absorbable by the body.
• Magnesium Citrate — is magnesium with citric acid, which has laxative properties, and is often taken for constipation.
• Magnesium Glycinate — is a chelated form of magnesium that tends to provide high levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency.
• Magnesium Threonate — is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market.
• Magnesium Chloride Oil — this form of magnesium is in oil form. It can pass through the skin and into the body. For those who struggle with digestive issues like malabsorption, this is the best form of magnesium to take.

– ***Magnesium oil is a great way to help ease aches and pains by applying to the abdominal area, or area of pain. Another great way to help calm yourself or even hyper active kids down would be by applying magnesium oil to the back of the neck allowing it to absorb through the skin.

-*** Epsom salt baths: By boosting your internal magnesium levels through external use of Epsom salt, you can help improve or ward off many avoidable health ailments.

Ways to get more magnesium into your diet: 

• spinach
• chard
• pumpkin seeds
• yogurt/ kefir ( Amasi)
• almonds
• black beans
• avocados
• figs + fiber/enzymes
• dark chocolate 70%+
• bananas

Supporting supplements for optimizing magnesium:

• probiotics
• calcium
• vitamin D3 + K2
• bone broth (bone broth has the same protein in the bones that our bones have)
• Some of the major functions that require magnesium are: 
• protein synthesis
• nerve function
• blood sugar control
• neurotransmitter release
• blood pressure regulation
• energy metabolism
• production of the antioxidant glutathione

Absorption blockers: 

• phytic acid foods (soy, gluten)
• high oxalate foods
• some medications
• alcohol
• crash dieting
• estrogen dominance
• high cortisol
• sugary diets

Dosage reccomendations:

Hover around the 300–400 milligrams amount and consult your natural health physician if you experience any disturbances in your GI tract.

a.p.p.l.e cider v.i.n.e.g.a.r

In 400 B.C. Hippocrates, the Father of Medicine, used Apple Cider Vinegar for it amazing natural qualities. Below are a few of the awesome qualities that I have mentioned. I hope you all decide to add this into your daily lives!

1. Lowers Cholesterol- because apple cider vinegar has been shown to increase bile production and support your liver.
2. Rich in antioxidants
3. Reduces Blood sugar Levels
4. Increases metabolism due to acetic acid.
5. Lowers blood pressure
6. Supports gut health & helps alleviate acid reflex

Because of these apple cider vinegar benefits and more, I strongly suggest consuming it in various ways. The simplest one I use on a daily basis… Ice water, ½ lemon juiced, and about 2-3  TBSP of ACV with ‘Mother’ For other combinations that add extra benefits you can add: cayenne, cinnamon and even raw honey. If using the raw honey, use hot filtered water I usually will do this along with green ginger tea bag or whatever you like best!

Also, put a couple tablespoons on your salad along with some organic extra-virgin olive oil. Another great way to use ACV is when making homemade chicken bone broth, as it actually helps bring out the nutrients.

Detox morning tea: YUM!!

A.m. Detox Tea

Ice water, 1/2 lemon, 2-3 TBSP ACV 

 

6 Natural Ways to Boost Hypothalamus Function

The hypothalamus is an essential part of the human brain and is often considered the “control center” for most hormones. Its working relationship with the pituitary gland as well as the adrenal glands affects our nervous systems as well as our endocrine systems. But what does the hypothalamus do exactly? For starters, it plays a part in our calorie intake, weight regulation and body heat. I’m sure you’re starting to get the picture that, even if you weren’t already familiar with hypothalamus function, it clearly is important to human existence.

The hypothalamus is located deep within the brain, just above the base of the skull. Its main general function is to regulate homeostasis of our bodies. In other words, it helps keep the human body in a constant, steady state. When the hypothalamus doesn’t function properly, this throws off the functioning of the pituitary gland. But it doesn’t stop there because the pituitary gland controls the adrenal glands, ovaries, testes and thyroid gland. So when hypothalamus function isn’t right, there are a lot of other things affected that are all vital to good health.

Recent research even shows that many aspects of aging are controlled by the hypothalamus. Studies give hope to the possibility that we may be able to change signaling within the hypothalamus to slow down the aging process and increase longevity. (1) Let’s take a look at exactly when and how the hypothalamus can affect our health and how we can naturally boost the function of this underrated gland.

Natural Ways to Boost Hypothalamus Function

1. Increase Chromium Intake

Chromium is a trace mineral needed by the body in small amounts for healthy functioning. The hypothalamus is extremely important, a central part of the autonomic nervous system that helps controls body temperature, thirst, hunger, sleep and emotional activity. Studies have linked chromium with healthier hypothalamus function. Research suggests that it can help keep the hypothalamus in a more youthful state, better regulate appetite in elderly adults and prevent negative effects on brain neurons caused by aging. (2)

According to the USDA, below are 10 of the best food sources for obtaining more chromium naturally through your diet: (3)

• Broccoli
• Potatoes
• Garlic
• Basil
• Grass-fed beef
• Oranges
• Turkey
• Green beans
• Apples
• Bananas

You may want to consider supplementing with chromium, but the benefits of taking chromium supplements are still somewhat controversial and questioned by some medical experts since studies to date show mixed results. If you can, it’s best to get chromium from natural foods.

2. Use Essential Oils 

Essential oils of frankincense and myrrh don’t just have extremely lengthy histories of use dating back to biblical times — they’ve also been shown to improve brain health. Two primary active compounds called terpenes and sesquiterpenes are found in both frankincense and myrrh oil. Both of these compounds have anti-inflammatory and antioxidant effects on the body. (4)

Sesquiterpenes are able to cross the blood-brain barrier and stimulate the limbic system of the brain and other glands promoting memory and releasing emotions. Sesquiterpenes have been found to increase oxygen around receptor sites near the hypothalamus, pineal and pituitary glands. Sesquiterpenes also specifically have an effect on our emotional center in the hypothalamus, helping us remain calm and balanced.

There are many ways to incorporate frankincense and myrrh into your daily life. You can diffuse the essential oils, inhale them straight from the bottle, or you can mix them with a carrier oil like jojoba and apply the mixture directly to the skin.

You can try making Homemade Frankincense and Myrrh Lotion, which is an awesome way to easily incorporate both of these essential oils into your daily routine.

3. Try Vitex (Especially If You’re a Woman)

Vitex, also known as chaste tree berry, is an herbal supplement highly acclaimed for its ability to help balance female hormones. The medicinal ability of chasteberry to positively affect hormonal health issues appears to be derived from dopaminergic compounds present in the herb. How exactly does vitex encourage hormonal balance? While it doesn’t supply hormones to the body, it does act directly on the hypothalamus and pituitary glands. For women, it increases luteinizing hormone, modulates prolactin and aids in the inhibition of the release of follicle-stimulating hormone, which all help balance out the ratio of progesterone to estrogen, slightly raising the levels of progesterone. (5)

If you suffer from infertility and/or PCOS, vitex can be particularly helpful. Vitex or chasteberry is available in many different forms in your local health store or online. The dried, ripe chasteberry is used to prepare liquid extracts or solid extracts that are put into capsules and tablets. If you’re not a fan of capsules or tablets, then the liquid extract is a great choice. You can also easily find vitex in tea form on its own or combined with other herbs that promote hormonal balance. You can also order the dried berries and make your own tincture at home.

 

4. Eat Healthy Fats 

In addition to vitex, there are many other natural ways to balance your hormones and achieve better hypothalamus function. Establishing hormonal balance in your body has a direct positive effect on the function of your hypothalamus as well as your pituitary gland. One of the best ways to balance your hormones through your diet is to regularly consume healthy fats.

Cholesterol and other fats play a fundamental part in building cellular membranes and hormones. Certain kinds of fats, including cholesterol, also act like antioxidants and precursors to some important brain-supporting molecules and neurotransmitters. Some of my favorite sources of anti-inflammatory, healthy fats include olive oil, coconut oil, avocados, grass-fed butter and wild-caught salmon. Eating good fats like olive oil supports healthy levels of cholesterol, which is an essential aspect of proper hormone synthesis. (6)

5. Get Enough Sleep and Reduce Stress

Sleep is also key to keeping our hormones in check. A lack of sleep, long-term use of corticosteroids and chronic stress are three of the biggest contributors to high cortisol levels. A report published in the Indian Journal of Endocrinology and Metabolism states that, “Stress can lead to changes in the serum level of many hormones including glucocorticoids, catecholamines, growth hormone and prolactin.” (7)

Cortisol is a glucocorticoid hormone synthesized from cholesterol by enzymes. At the right levels, it’s helpful, but when you have too much it can cause problems. Since cortisol is regulated by the hypothalamus-pituitary-adrenal axis and cortisol is the primary hormone responsible for the stress response, keeping cortisol production at a healthy level through adequate sleep and stress reduction is extremely helpful to the health of your hypothalamus (as well as your pituitary and adrenal glands). (8)

6. Exercise Regularly

Moderate exercise on a regular basis is excellent for your hypothalamus as well as your entire body. A number of studies have previously found a gamma-amino-butyric acid deficiency in the hypothalamus of hypertensive animal subjects. A study published in 2000 looked at the relationship between the hypothalamus, exercise and high blood pressure in animal subjects.

In this study, the researchers found that chronic exercise has a positive effect on both gene expression and neuronal activity in the hypothalamus. Not surprisingly, they also found that chronic exercise lowered blood pressure levels in the hypertensive animals. (9) It appears that exercise not only boosts heart health, but also improves hypothalamus health, and improving both is likely to help lower blood pressure for humans as well as animals.

Studies have also found that there are a number of “exercise-induced mechanisms in the hypothalamus” that may contribute healthy metabolic function as well as energy balance. (10)

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What Is the Hypothalamus?

The hypothalamus is a small structure in your brain that’s about the size of an almond. If you’re familiar with brain anatomy, the hypothalamus is located underneath the thalamus, and it descends from the brain into the pituitary stalk, which connects to your pituitary gland. The hypothalamus coordinates activity of the autonomic nervous system and also plays a significant role in the function of the endocrine system due to its complex relationship with the pituitary gland.

The hypothalamus contains specialized nuclei designed to do specific work, such as maintaining many basic physiological functions, including body temperature, blood pressure, fluid and electrolyte balance, and the regulation of digestion. If all that sounds too medical or scientific, I can give you a more simple hypothalamus definition: It’s a region of the brain that affects a number of things that are key to human health like thirst, hunger, body temperature, sleep and emotions.

How exactly does the hypothalamus function in our bodies? It links our endocrine and nervous systems together, and the pituitary gland (another key regulatory gland) receives signals from the hypothalamus. The hypothalamus and pituitary gland are connected by both nervous and chemical pathways, and the hypothalamus produces and secretes neurotransmitters, neuropeptides along with several neurohormones that affect anterior pituitary gland function.

The hypothalamus also produces hormones (anti-diuretic hormone and oxytocin) that travel down through the pituitary stalk to the posterior lobe of the pituitary gland, where these hormones are released directly into the bloodstream. Other vital hormones produced in the hypothalamus include corticotropin-releasing hormone, dopamine, growth hormone-releasing hormone, somatostatin, gonadotropin-releasing hormone and thyrotropin-releasing hormone. (11)

The hypothalamus is also vital to proper thyroid function and health. The primary hormones that are produced by the thyroid are called T4 and T3. Their production depends on the hypothalamus accurately sensing the need for more thyroid hormone in the bloodstream and signaling the pituitary gland to then release more. Thyroid-stimulating hormone is normally released by the pituitary gland in response to changing levels of thyroid hormones in the bloodstream, but if you have hypothyroidism or Hashimoto’s disease, this system fails. There is either too little T4 being converted to T3, the hypothalamus is not signaling to the pituitary gland properly or the pituitary gland is not releasing enough thyroid-stimulating hormone after it’s signaled to.

Overall, the hypothalamus produces hormones that control: (12)

• Body temperature
• Heart rate
• Hunger
• Mood
• Release of hormones from many glands, especially the pituitary gland
• Sex drive
• Sleep
• Thirst

The hypothalamus also helps regulate appetite and weight, salt and water balance, emotions, growth, child birth, and milk production. As you can tell, the hypothalamus is essential to some truly pivotal life variables and events.

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Hypothalamus Disorders

Surgery, traumatic brain injury, radiation and tumors are the most common causes of hypothalamus malfunction. There are also a number of other possible roots of a hypothalamus disorder, including: (13)

• Malnutrition
• Infections and inflammation
• Head trauma
• Bleeding
• Eating disorders like anorexia and bulimia
• Genetic disorders that cause bodily iron buildup

How can you know if you have something wrong with your hypothalamus? There are various symptoms depending on the root cause, but some of the most common signs of unhealthy hypothalamus function include a slow heart rate, low body temperature, as well as increased appetite and rapid weight gain. Extreme thirst and frequent urination may also be signs of a hypothalamus problem as well as diabetes insipidus.

Some disorders that are associated with hypothalamus malfunction include, but are not limited to:

Obesity

Multiple studies have linked hypothalamus malfunction with obesity, an extreme excess of body weight. This isn’t surprising since we know that the hypothalamus plays a huge role in metabolism and energy expenditure. The term “hypothalamic obesity” describes intractable weight gain after damage to the hypothalamus. Unfortunately, hypothalamic obesity can be a complication for some brain tumor survivors, especially if they received their diagnoses as children. An estimated third of all craniopharyngioma survivors develop severe obesity after diagnosis and treatment. (14)

Adrenal Insufficiency

Low adrenal function or adrenal insufficiency is associated with hypothalamus malfunction. The hypothalamus is a part of the hypothalamus-pituitary-adrenal axis and plays a significant part in adrenal insufficiency. Under ideal circumstances, the hypothalamus sends the pituitary gland “releasing hormones” in order to control sex hormone production, thyroid and adrenal functions. The pituitary gland then has the job of communicating with the adrenal glands, sending it the stimulating hormone called adrenocorticotropin that’s meant to prompt adrenal hormone production.

Usually, the adrenals do their job, making proper levels of cortisol and other hormones, and the pituitary gland and hypothalamus get the message — but in people with adrenal insufficiency, all of the communication lines are thrown off. Low adrenal function symptoms may include dizziness or weakness.

 

Source: https://draxe.com/hypothalamus-function/

Healthier Thanksgiving dishes

Healthy fixin’ 1: Sweet potato casserole

NUTRITIONAL BENEFITS

•  Sweet Potatoes – are high in Vitamin A, beta-carotene, dietary fiber and Vitamin C
•  Coconut Oil – increases healthy cholesterol, high in healthy fats (MCTs) + so many other benefits
•  Pecans – high source of energy, healthy fats and Vitamin E.
•  Everything is natural – the almond meal, the almond milk, the maple syrup and all the other ingredients. You’ll get lots of delicious, nutrition whole foods for half the calories of regular sweet potato casserole!

YOUR QUESTIONS ANSWERED

Q: Can I make this sweet potato casserole ahead of time? A: Yes! This casserole lasts for a good week in the fridge.   Q: How do I reheat this sweet potato casserole? A: If it’s just for me, I just heat it up in the microwave. You can reheat the entire casserole in the oven at 350 degrees until heated through (about 15 minutes).

RECIPE:

Maple Pecan Topping

•         3 tablespoon maple syrup
•         6 tablespoons almond flour
•         1 1/2 tablespoon melted REAL butter
•         3/4 cup pecans, coarsely chopped

Sweet Potato Casserole                  

•         3.3 pounds sweet potato, peeled and cut into 1 inch cubes
•         3 tablespoons brown sugar
•         3 tablespoons maple syrup
•         1/4 cup unsweetened almond milk
•         6 tablespoons coconut oil or olive oil
•         6 tablespoons REAL butter, room temperature
•         1 teaspoon cinnamon
•         1/2 teaspoon pink salt

Healthy Fixin’ 2: Roasted Balsamic Onions

TIPS:

1. Use small onions. You can even use pearl onions or Cipollini (small, flat Italian onions). I used small boiling onions.

2.If you use large onions, cut them in quarters or halves first.

3.Keep an eye on the balsamic vinegar. It will reach a point where it is thick and syrupy and can easily burn at that stage.

4.     That is why if you use large onions, you should cut them first so they get tender before the vinegar burns!

5.If you don’t have an oven-proof skillet, transfer the onions and vinegar to an ovenproof casserole dish.

6.    While the oven is on, you might as well roast some potatoes or sweet potatoes to round out the meal. Right?

7.If you don’t like potatoes or sweet potatoes, roast some other root vegetable. Or not. Make some rice.

8.    Another side dish that would be great with this meal would be sautéed spinach or chard. YUM! And you would get all those fabulous vitamins from those leafy greens, too.

What you will need:

    As many onions as will feed your crew ·

Salt and pepper for seasoning · Olive oil · Balsamic Vinegar – as much as will cover the bottom of your pan · an oven-proof skillet

Peel and trim the onions. Season them with salt and pepper. Heat the oven-proof skillet over medium-high heat and add enough olive oil to sear the onions in.

•        Place the onions in the pan and sear each cut end. Turn off the heat and pour enough balsamic vinegar into the skillet as will cover the bottom of the pan.
•        Place the skillet into the oven, uncovered, and roast until the onions are tender, about 45 minutes to an hour (unless you are using tiny onions, in which case, you should check them sooner).

Healthy Fixin’ 3: Shredded Brussels sprouts with Pistachios, Cranberries & Parmesan

Ingredients

•         1¼ lb. Brussels sprouts
•         2 tsp olive oil, divided
•         ½ yellow onion, diced
•         ⅓ cup shelled pistachios, chopped
•         ⅓ cup dried cranberries
•         ⅓ cup grated Parmesan cheese
•         ½ tsp ground pepper
•         Salt to taste

Instructions

1.      Cut each Brussels sprout in half through the root, and then slice thinly.
2.     Heat 1 teaspoon of olive oil in a large skillet set over medium heat. Add the onions and cook, stirring occasionally, until the onions are soft, 4 to 5 minutes.
3.     Add the remaining 1 teaspoon of olive oil to the skillet, and then add the Brussels sprouts. Cook, stirring occasionally, until the Brussels sprouts are tender, but still bright green.
4.     Stir in the pistachios, dried cranberries, Parmesan cheese and pepper. Taste and season with additional salt, if desired.
5. Transfer to a serving dish and keep warm until ready to serve.

Healthy Fixin’ 4: Quinoa, Sweet Potato and dried Cranberry Stuffing

Ingredients

• 1/2 cup red quinoa
• 1/2 cup original quinoa [white]
• 3 medium sweet potatoes, peeled and diced
• 1/2 medium red onion, chopped
• 1 garlic clove, minced
• 1 tablespoon extra-virgin olive oil
• 2 teaspoons of cumin
• 1/2 cup dried cranberries
• 1/4 cup pecans, toasted
• 3 tablespoons of parsley, chopped
• salt + pepper to taste

Directions

In a medium saucepan, add 1 + 1/2 cups water,  quinoa [total 1 cup], season with salt and bring to a boil. Reduce heat, cover and simmer about 15 minutes, until all the water is absorbed. Remove from heat and let cool.

Preheat oven to 375 degrees.

Cover baking sheet with foil, spray with non-stick, add sweet potatoes, onions and garlic. Drizzle with olive oil and season with salt and pepper, toss to coat. Roast for 20-25 minutes, until soft.

Combine sweet potatoes and onions with cooked quinoa. Drizzle with olive oil [optional]. Stir in cumin, cranberries, toasted pecans and parsley.  Season with salt and pepper.

Enjoy!

Healthy Fixin’ 5: Roasted Turkey with Herb Butter & Roasted Shallots

Ingredients

•         ¾ cup butter, softened
•         3 tbsp. chopped fresh parsley
•         2 tbsp. chopped fresh sage
•         2 tbsp. chopped fresh thyme
•         ¾ tsp salt
•         ½ tsp freshly ground black pepper
•         1 15-to-16 pound turkey
•         Salt and pepper to season cavity
•         1¼ lb. shallots, peeled and cut in half through the root
•         1 carrot, unpeeled
•         1 large celery stalk, cut in half crosswise
•         1 medium onion, peeled and quartered
•         3 cups (approximately) chicken broth

Instructions

1.   Preheat oven to 350 degrees F.
2.   In a medium-sized bowl, mix together softened butter, sage, thyme and parsley until well combined.
3.   Remove the neck and other innards from the turkey cavity. Season the cavity with salt and pepper. Place the carrot, celery and onion quarters into the cavity of the turkey.
4.   Tie the turkey legs together and tuck the wings underneath the turkey, using small skewers to secure, if necessary.
5.   Starting at the neck end, slide your hands under the breast skin to loosen. Smear 3 tablespoons of the herb butter underneath the breast skin. Smear another 4 tablespoons of the herb butter over the entire topside of the turkey.
6.   Place the turkey in the roasting pan, breast side up. Scatter the shallots around the turkey, on the bottom of the roasting pan.
7.   Cover the breasts with foil and place the turkey in the oven. Roast the turkey for 2 hours, basting it with ½ cup chicken broth every 30 minutes.
8.   Remove the foil from the breast. If you find that the legs are browning too much, cover each drumstick with foil. Roast the turkey until a thermometer inserted in the deepest part of the thigh (be sure not to hit the bone) registers 170 degrees F, basting every 30 minutes with the pan drippings, about 1 hour total.
9.   Remove the turkey from the oven, transfer it to a platter, tent with foil and let rest for 20 minutes before carving.
10.  Remove the carrot, celery and onion from the cavity and discard.
11.  Remove the shallots from the pan and serve with the gravy. Use the remaining brown bits on the bottom of the pan and the remaining herb butter to make the gravy.

Healthy Fixin’ 6: Parmesan Garlic Roasted Mushrooms

Ingredients

•   1 pound mushrooms, cleaned, trimmed and large ones cut in half
•   3 large cloves garlic, minced
•   2 Tb olive oil
•   2 Tb chopped olives or capers
•   2 tsp fresh lemon juice
•   1/4 C chopped flat leaf Italian parsley
•   salt and pepper to taste
•   3 Tb real butter
•   1/4 C fresh parmesan cheese, shredded

Instructions

1.    Preheat oven to 450 degrees and lightly spray a shallow casserole dish with nonstick spray. In your dish, toss together the mushrooms, garlic, oil, olives or capers, lemon juice, parsley, salt and pepper. Dot the butter evenly over the top of the mushrooms and roast for 20 minutes, stirring halfway through the cooking process.
2.    Remove from the oven, turn on the broiler and place the oven rack on the highest level. Sprinkle the cheese over the mushrooms, return to the oven on the top rack and broil until the cheese melts and begins to brown, about 3 minutes.

Healthy Fixin’ 7: Cranberry Apple Pecan Wild Rice Pilaf

INGREDIENTS 1 1/2 cups chicken broth low-sodium 1 1/2 cups apple juice 1 tablespoon Dijon mustard 3 tablespoons butter divided 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 teaspoon dried parsley 1/4 teaspoon dried oregano 1/4 teaspoon dried thyme 1 bay leaf 1 cup wild rice blend rinsed and drained 1/2 large onion diced 1 Fuji or honeycrisp apple chopped 3 garlic cloves minced 2 teaspoons apple cider vinegar 1/2 cup dried cranberries 1/2 cup chopped pecans toasted Garnish (optional) Garnish optional fresh thyme fresh parsley

INSTRUCTIONS

1. Bring broth, apple juice Dijon, 1 tablespoon butter, salt, pepper, dried thyme, oregano, parsley and bay leaf to a boil in a large nonstick skillet. Add rice, cover and reduce heat to low (dial should be just above lowest LOW setting). Simmer 45-60 minutes or until rice is tender and almost all of the liquid has been absorbed, checking rice for doneness at 45 minutes. Once cooked, drain rice and leave in fine hole strainer.
2. To the now empty pan, melt 2 tablespoons butter over medium heat. Increase heat to medium-high, add onions and apples; sauté for 5-7 minutes, or until onions and apples are tender. Add garlic and sauté for 30 more seconds.
3. Return rice to skillet along with cranberries, pecans and apple cider vinegar. Toss to evenly combine. Season with additional salt and pepper to taste. Garnish as desired.

Healthy Fixin’ 8: Crispy Roasted Rosemary Sweet Potatoes

Ingredients:

• 3 Tablespoons butter, melted
• 3 Tablespoons olive oil
• 1/4 teaspoon crushed dried rosemary, or 1/2 tsp. fresh
• 3 lbs. (3-4 medium) sweet potatoes, peeled and sliced thinly
• 1 shallot, peeled and sliced thinly
• Kosher salt and freshly cracked black pepper, to taste

Directions:

Preheat oven to 400 degrees F.

Combine melted butter, oil and crushed rosemary in a small bowl. Pour 2 tablespoons of butter-oil mixture in the bottom of a 2-quart baking dish. Arrange potato slices vertically in the dish. Add a sliver of shallot between every few slices of potato. Brush top with remaining butter-oil mixture. Season generously with salt and pepper.

Cover dish with foil and roast for 1 hour, covered, until potatoes are tender (If your potato slices are thicker than shown, you may need to increase cooking time). Increase oven heat to 450 degrees F. Remove foil and roast another 10-15 minutes, until tops of potatoes are browned and crisp.

Healthy Fixin’ 9: Slow Cooker Brussels sprouts with Cranberries, Pecans and Butternut

Ingredients

• 4 cups Brussels sprouts, halved (14 oz./400 g)
• 4 cups butternut squash, cut into 1 inch cubes (21 oz./600 g)
• 1 red onion, cut into large chunks
• ¼ cup maple syrup
• 2 tablespoons apple cider vinegar
• 1 teaspoon McCormick ground cinnamon
• ¼ teaspoon McCormick ground nutmeg
• ½ teaspoon salt

10 minutes before serving:

• 1 cup fresh cranberries
• ½ cup pecans

Instructions

1. Toss together the Brussels sprouts, butternut squash and red onion and place in the base of a 5 quart slow cooker.
2. Stir together the maple syrup, apple cider vinegar, cinnamon, nutmeg and salt. Pour over the veggies and toss.
3. Cook on high for 2-2.5 hours, stirring once at one hour. Start checking for doneness at 2 hours. Brussels sprouts should be softened but still have some chew to them. Butternut squash should be tender and not mushy.
4. Add fresh cranberries and cook for 5 additional minutes.
5. Sprinkle with pecans and serve.

Sheet pan method:

1. Preheat oven to 425°F. Line two large sheet pans with parchment and set aside.
2. Toss the Brussels sprouts, butternut and red onion with the maple syrup, apple cider vinegar, cinnamon, nutmeg and salt PLUS one tablespoon of olive oil.
3. Spread over the sheet pans evenly.
4. Roast for 15 minutes, flip the veggies, and roast for 10 more minutes.
5. Add the cranberries, and return to the oven for 5 additional minutes.
6. Sprinkle with pecans and serve.

Notes

If you aren’t going to serve immediately, scoop the veggies out of the crockpot (reserve the liquid). Spoon the cooking liquid over before serving.

*Recipe may be halved and cooked in a 2.5 quart crockpot HOWEVER I recommend cooking on the low setting for 2.5-3 hours.

Healthy Fixin’ 10: Healthier Green Bean Casserole

This healthier green bean casserole is made with fresh and lighter ingredients, yet tastes just as comforting and decadent as the classic recipe!

INGREDIENTS:

CASSEROLE INGREDIENTS:

• 2 pounds fresh green beans, trimmed and cut into bite-sized pieces
• mushroom sauce (see below)
• crispy onion topping (see below)

CRISPY ONION TOPPING INGREDIENTS:

• 1 Tablespoon olive oil or butter, divided
• 1 medium onion, peeled, quartered and thinly sliced
• 1/2 cup Panko breadcrumbs
• 1/4 cup freshly-grated Parmesan cheese
• 1/4 teaspoon salt

MUSHROOM SAUCE INGREDIENTS:

• 2 Tablespoons butter or olive oil
• 8 ounces white button or baby bella mushrooms, thinly sliced
• 4 cloves garlic, minced
• 3 Tablespoons all-purpose flour (or cornstarch, if gluten-free)
• 1/2 cup chicken or vegetable stock
• 1 cup milk (I used 2%, but any milk will work)
• 1/2 cup Parmesan cheese, grated (not packed)
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper

DIRECTIONS:

TO MAKE THE CASSEROLE:

Begin by preparing the onion topping.  Then make the mushroom sauce.

While those are cooking, preheat oven to 375 degrees and bring a large stockpot of water to a boil.  Add the green beans and boil for 3-5 minutes, or until they reach your desired level of doneness.  (I like mine cooked but still slightly crispy.)  Drain the green beans, then transfer them to the bowl of ice water and stir them in.  This will stop them from cooking more.

When the mushroom sauce is ready, transfer the green beans into the pan with the sauce and toss until combined.  Pour the green bean mixture into a baking dish that has been greased with cooking spray.  Then sprinkle the onion topping evenly on top.  Bake for 25 minutes.  Serve warm.

TO MAKE THE CRISPY ONION TOPPING:

Heat half of the butter in a large sauté pan over medium-high heat until melted.  (Or if using olive oil, heat until it is shimmering.)  Add the onions and sauté, stirring occasionally, for about 5 minutes or until they are soft and starting to brown around the edges.  Use a slotted spoon to transfer the onions to a separate mixing bowl.

Add the remaining half tablespoon of butter (or oil) to the pan and heat until melted.  Add in the Panko breadcrumbs and stir until combined.  Cook, stirring once every 30 seconds or so, for about 3-5 minutes until the Panko is toasted and lightly golden.  Remove from heat and transfer the Panko to the bowl with the onions.  Stir in the Parmesan and salt, and toss the mixture until combined.  Set aside.

TO MAKE THE MUSHROOM SAUCE:

In the same sauté pan that you used to cook the onion and Panko, heat butter in a large sauté pan over medium-high heat until melted.  (Or if using olive oil, heat until it is shimmering.)  Add mushrooms and sauté for 3-5 minutes until they are soft and cooked, stirring occasionally.  Add the garlic and sauté for an additional 1-2 minutes until fragrant, stirring occasionally.  Sprinkle with flour, and stir to combine. Sauté for an additional minute to cook the flour, stirring occasionally.

Slowly add chicken broth, whisking to combine until smooth. Whisk in milk, and bring the mixture to a simmer. Let cook for an additional minute until thickened, then stir in Parmesan cheese, salt and pepper until the cheese is melted. Reduce heat to low until the sauce is ready to be tossed with the green beans.

(*If the sauce seems too thick, you can add in an extra 1/2 cup of milk.  If the sauce is too thin, you can add in an extra 1/4 cup of Parmesan cheese.)

Healthy Fixin’ 11 : Spiced Hot Fruit Bake

Ingredients

• 2 cups sliced apples
• 2 cups green pear slices
• 1 1/2 cup fresh cranberries
• 1 cup pineapple chunks (save the juice) *fresh*
• lemon juice
• 1/3 cup coconut sugar
• 1 tbsp honey
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1/2 stick melted real butter or 4 tbsp melted earth balance vegan butter
• 2 tbsp melted coconut oil
• 1/3 cup chopped walnuts

Instructions

1. Preheat oven to 300F.
2. In a large bowl, toss your fruit and add in 1-2 tsp lemon juice. Set aside.
3. In another glass bowl, combine your melted butter, sugar, spices, and coconut oil.
4. Add in honey and a little bit of your leftover pineapple juice as well.
5. Add this sugar/butter mixture to your fruit and coat evenly.
6. Pour fruit evenly in a 9×12 baking dish.
7. Pour the leftover sugar/butter/oil mixture on top.
8. baking for 1 hr.
9. Add your nuts last.
10. Mix fruit again and serve.
11. You can also add your nuts in the last 30 minutes of the baking time if you prefer them hot and baked as well.

Thyroid: power of food

 

As the days go by I hear more and more on how people are having some sort of thyroid issue, it seems to me as if this is a growing dilemma am I right!? Alot of people are not educated in the seriousness of inflammation of the body, the immune system, their thyroid along  with many other issues/areas. More people need to be aware of these issues and how important preventative care & FOOD is to our health. I am a firm believer that you are what you eat- therefore, your body ultimately takes what you eat and uses it as medicine or poison.

     This is an excerpt from a new book, The Thyroid Connection by Dr. Amy Myers. As I have made several posts about her-I am a huge believer in her teachings and have gained a ton of knowledge from reading her previous book, The Autoimmune Solution. (If you have not read that, please do!)  I cannot wait to fully read this book & if this sounds like something you will benefit from then I highly recommend getting your own full copy! Lots of great info there folks!

“Food has extraordinary power— both to heal and to harm. Imagine: the foods you put into your body can completely transform your physical health, your energy levels, and even your state of mind. Yep, you heard me, and I’m not getting all New Agey, I’m speaking as a scientist: What you eat affects how your brain processes thought and emotion, as well as how your thyroid and your gut affect your brain. On The Myers Way Thyroid Connection Plan, you’ll stop eating foods that harm you while loading up on foods that heal.

Feeling skeptical? Think of how cranky and impatient you get when you miss a meal, how sad and hopeless you start to feel, how foggy your head gets. And then when you eat something, you immediately perk up, calm down, refocus, reenergize. Now multiply that good feeling by a factor of ten as you feed your body the nutrients it craves for vitality, a great mood, and optimal health.

If you need more convincing, I could tell you all about the science. I could remind you that without iodine plus proper protein intake, your thyroid gland doesn’t have the building blocks it needs to make thyroid hormone— it’s as if you’re asking a master builder to make you a house from a sack of pebbles and some mud. Yeah, you’ll probably get some kind of makeshift dwelling— but it won’t be nearly as good as it would have been if you’d provided steel and concrete. You can’t give your thyroid bad materials to work with and expect it to perform up to par—that doesn’t make any kind of sense.

Or I could tell you that without enough iron, selenium, and zinc, your thyroid signaling system doesn’t have the minerals it needs to convert T4 into T3. Not to mention that without zinc, your hypothalamus can’t gauge how much thyroid hormone your body is making, so it can’t properly regulate that whole process. And without iron, your body can’t convert iodide (the food version of iodine) into iodine (the biochemical that your thyroid actually uses). I could also tell you that without healthy omega 3 fats, your cell walls lose their integrity, and without vitamin A, free T3 is going to have a world of trouble making its way into your cells. And I could talk for quite a while about why and how your immune system needs B vitamins and vitamin D to keep a healthy balance.

Even then, some of you might be skeptical about the power of food, and given the way conventional doctors talk about nutrition, I can hardly blame you. Conventional doctors often treat food as, at best, an afterthought. When asking their former doctors about nutritional approaches, many of my patients have been told, “Well, if you want to try it, it probably won’t hurt.” What a dismissal of one of our most powerful healing tools! This is pretty ironic, too, when you consider that Hippocrates, the actual founder of Western medicine, is the one who said, “Let food be your medicine and medicine be your food.” They should have us physicians repeat that when we take the Hippocratic oath!

So how much faith do I place in good nutrition? Well, as Hippocrates knew, it’s often the only medicine we need; many of my patients can restore healthy thyroid function simply through diet and lifestyle changes alone. You heard me. With diet and lifestyle changes alone, you can fix the problem that everyone else is taking pills for. Did you know that Synthroid is now our country’s most prescribed drug, with 21.5 million prescriptions written each year, accounting for billions of dollars? How many of those folks could get the same or even better results from just eating better?

Now if your thyroid has already been damaged, diet alone might not be enough; you might need to give it some extra support in the form of supplemental thyroid hormone. And if you have hyperthyroidism, you will need thyroid-calming herbs until you bring your thyroid gland back into balance, plus some additional supplements to replace what your overactive metabolism burns up.

Either way, food is still your best friend— or your worst enemy. Inflammation— caused largely by problem foods—can tear down the walls of your house before you’ve even got them up. At the end of the day, eating right makes optimal health possible.

Now, the minute I start talking about food choices, some of you are going to think diet. And we know how much fun dieting is! For many of us, let’s face it, diet is our least favorite word. I’ll suggest you stop eating harmful foods, and you’ll think, Uh‑oh, calorie counting! orRestrictions! or All those foods I’d like to have but am not allowed to! I get it, and I’d never want you to feel deprived, if only because deprivation equals stress, and stress equals high cortisol levels, unbalanced stress hormones, and a whole slew of other things that are bad for you.

So let’s not talk about restrictions. Let’s talk about delicious food that gives our bodies what they need to function. Let’s stop punishing our bodies with inflammatory foods; let’s stop starving ourselves of essential nutrients needed for peak thyroid and immune function. Let’s talk about how good you’re going to feel when your thyroid, immune system, and entire body finally have everything they need. Let’s talk about foods that power the clarity of your thoughts and the buoyancy of your mood—the fuel that enables you to sail through your day (on a good day) or slog through the challenges and overcome the obstacles (on a not‑so‑good day). That’s what food can do, folks. I’m here to tell you it’s true, because I’ve seen it in myself and in thousands of patients more times than I can count.”

http://www.amymyersmd.com/2016/09/thyroid-power-of-food/

Back burner workout

The Back-Burner Workout

Oxygen Magazine: 2016 Latina fitness sensation, De Iturrondo, prides herself on innovative and creative programming, such as this back workout that supersets strength moves with interval bursts for the ultimate fat-blasting circuit. 

Do each move in the superset for one minute. Move quickly from one exercise to the next with no rest in between moves, sets or supersets to keep your heart rate elevated and amp your fat burn. (Exception: During Superset 4, you’ll alternate continually between the moves for one minute, rest 30 seconds and repeat for a total of five sets as your final burnout.) Go through each superset three times if you’re a newer athlete and up to five times if you’re advanced.

Smith machine leg burner

Warm up 10 minutes on the treadmill 3.5mph 5″ incline

3 rounds of each exercise 15-20 reps per move

• Squat Sits
• Squat jumps on/off bench (see video)
• Stiff leg deadlifts 
• Front squats 
• Reverse lunge crunch combo

Simple inner Thigh / glute workout

Inner thigh / glute workout with the Swiss ball:

This is a fast, pretty simple workout that requires minimal equipment. Make sure to perform these slow and controlled with maximum squeeze efforts. 

What you will need: Yoga exercise Ball / Swiss ball/ mat (optional) 

• Inner Thigh Ball squeeze (standing)– Place yoga ball in between legs- squeeze knees/thighs towards one another 4X15 reps

• Hamstring roll in’s – Keeping buttocks off mat, use heels to bring ball closer in. only movement once you get the butt off the mat should be using those heels to pull the ball closer in. 4×15 

• Lying ball thigh squeeze– Place the ball in-between your calves/ankle area while on the ground and repeat the same thing as first exercise. 4 x 15

• Glute lift with yoga ball– No rolling. Just lifting your booty off the matt through your heels. 4 x 15

• Overhead squats– Hold the ball overhead for squats 4 x 15

• Side Leg Lifts– Lay down on your side on a mat for comfort. Place both arms criss-cross in front of your chest. Place the exercise ball between your legs. Use your hips and buttocks to slowly lift the ball towards the ceiling. Repeat 15 repetitions three times. Side leg lifts will strengthen the core and the inner thighs. 3 x 15

 ***Finish up with V-SIT UPS***