exercise and productivity

Exercise and Productivity

How much more could you accomplish if your energy levels were as high at the end of the day as at the start?  How much would your productivity at work improve if you had better mental focus, with more fluid “thought-flow”, more effective use of time, and higher energy levels on a consistent basis throughout the day?

Exercise and Productivity

Exercise promotes greater and more sustained energy than a cup of coffee or by taking a nap, thus allowing for overall higher performance – both mentally & physically. It is thought that exercise is the single best thing you can do for your brain in terms of mood, memory, and learning, and there was a study done that showed even 10 minutes of physical activity enhances your brain function [1].

People who exercised during their workday were 23 percent more productive on those days than they were when they didn’t exercise, says a recent study from the International Journal of Workplace Health Management.

It has also been found that the endorphins (or your body’s “feel good” hormones) released after exercise can actually give people a buzz and regular activity (e.g. 3-5 times a week) can also help keep the brain “plugged in” and on-task. Exercise and productivity truly go hand in hand!

What is “Executive Fitness”?

In my view, this term refers to conditioning one’s body (& mind) for the purposes of not only being able to perform well in our weekend warrior-type activities with adequate physical strength & stamina, but to also be able to perform well physically, and especially mentally in our everyday lives – namely in our jobs because that’s where we spend most of our time!

Continue reading

mittelschmerz pain

Ovulation Pain: Causes & Solutions

Because we more often associate any monthly/cyclical pain in our lower abdomen with “pms” right before the onset of our periods, I on the other hand, have always wondered why I more often experienced this type of ovulation pain, sometimes debilitating – right around ovulation, usually Day 14 of my cycle?

Well, I came across a great article that explained it for me! I do not have Endometriosis (as is mentioned in the article), but many of the other points rang true for me, such as having adhesions (in my pelvic cavity due to a c-section and multiple surgeries between pregnancies). Ugh! No wonder I’m all gummed up in there, and it hurts when things start to stretch out during ovulation!

Anyway, I was so thrilled to be given permission to republish this article for you. So here’s not only WHY some of us get mid-cycle/ovulation/Mittelschmerz pain…but what you can DO about it! 

*This is a guest post from Melissa Turner, Endometriosis Wellness Expert from EndoEmpowered.com

I received a few recent requests about how we might relieve ovulation pain in the last week and will do my best to try and find some solutions for us to try. The internet was not really forthcoming at resolving this one for us and simply states that we should try to prevent ovulation by going on the contraceptive pill or that we should just accept it as part of being a woman! Well, we all know I don’t agree with either one of these!

The good news is that if you are ovulating, things are working well and at least your hormones are in balance… I know it is a consolation on some level but the pain has to go too!

Let’s see what we can do…

Continue reading

gray hair solutions

Reverse Gray Hair Naturally

This is a colour-infused version of a post published May 1, 2015:

Do you feel way too young to have so much gray hair? Tired of having “gray plucking” sessions in the mirror? Just plain annoyed by it no matter what (wonderful) age you are?

I’m in my early forties, and up until now, felt so lucky to be virtually free of grays. But then seemingly overnight – BAM!!! There they were, all wiry and shiny in my temples, peeping up like little silver snakes around the crown of my head and populating my already-weird hairline at the nape of my neck. Gray hair…on top of everything else that “40-something” has seemingly ushered in. UGH!

Being a Holistic Nutritionist, you tend to seek out and come across some pretty interesting information on the ‘ol Google, and you also tend to use yourself as a nutritional guinea pig. So I’ve decided to test the theory that there are actually some natural ways to deal with my wiry little gray 40th birthday party-crashers. But I have to see it in practice, and not just dish it out anecdotally, right?

Here’s what I’ve learned and what I’ve been trying in my own daily regime…

Eating certain green “superfoods” can actually help to reverse gray hair naturally!! Let me give you the goods on the greens…

Continue reading

signs and symptoms perimenopause

What IS Perimenopause?

Peri-menopause Already?!

{Adapted from a Guest Post by Bridgit Danner, FDNP, LAc}

Menopause is, in our cultural vocabulary, described as the symptoms of hot flashes and night sweats. But menopause is actually simply the cessation of your menstrual cycle. You know it’s ceased when it you haven’t had a cycle for one year. Peri-menopause is a period that extends for a surprisingly long time before menopause.

What IS peri-menopause? It starts at or around age 35, or is roughly the 10 to 15 years before menopause. It is basically the slow decline (sorry to use that word) of your ovaries as a player in your endocrine system. Accompanying that is a slow decline of fertility, that really speeds up in your forties.

Now that so many women are delaying childbirth, many are being hit with the double whammy of trying to conceive while dealing with peri-menopause. Still others are experiencing troubling peri-menopause symptoms while raising young children.

But what is going on with peri-menopause anyway? Well, as I mentioned, the ovaries are slowly declining in the role and ability. Estrogen levels fluctuate as the ovaries slack off and the brain then pushed the ovaries to work harder. Meanwhile a missed ovulation or lower egg quality means that less progesterone is made to balance the estrogen.

Some symptoms you might notice:

Continue reading

natural allergy relief

Eating for Allergies

Eat Whole Foods Instead of Pills for Allergy Symptom Relief

That time of year is here, when the cold bite of winter weather finally seems to be behind us, flowers are slowly starting to bloom, the birds & the bees are all a’twitter and, oh yah – pollen also starts to fill the air! Itchy, watery eyes, runny nose, blocked sinuses, sneezing and headaches? Love Springtime but loathe allergy season? 

If only there were something you could include in your daily diet to help alleviate these symptoms or ward them off all together…drum roll please!!


Eating for Allergies

Although there are many different medications available to relieve those tell-tale allergy symptoms, sometimes just small changes in your diet can also provide you with some much needed relief and even a measure of “prevention”.

Top 7 items that your grocery cart should come in contact with this Spring: 


1. Broccoli

Researchers have discovered that broccoli could help to protect you from respiratory inflammation. In fact, all cruciferous vegetables contain a compound called sulforaphane, which appears to have a very beneficial effect on inflammation.

Continue reading

Are you exer-hausted? Could be adrenal dysfunction!

adrenal dysfunction

As promised, here is the extension of the blog post: Exercising, but Pudge Won’t Budge?

You’re exercising regularly…but you just seem to run out of steam before the end of the workout. It’s basically taking every ounce of your energy just to squeeze that workout in, then you’re spent for the rest of the day… dragging your arse around work and schlepping the kids around is an even bigger chore.

You take longer to recover than you used to…like several days, instead of just a quick 24 hour turn-around. Your muscles are tight and sore, and not that rewarding kind of soreness, like “I just did a kick-ass super woman workout yesterday” sore. And now it seems like you always have a ‘bum knee’ or cranky hips as well.

You’re not even seeing results anymore, although you’re exercising harder or more often than ever. To top it all off, adding insult to injury (literally)…you’re GAINING WEIGHT! What kind of cruel, sick joke is this?!

Can you relate? Well, that was certainly me…EXER-HAUSTED just 18 months ago. Finally dear readers, here is the most recent part of My Story

Continue reading

the lies your bathroom scale tells you

Dear Bathroom Scale…

…Why are you such a pretty little liar?

{This is a scaled-up version of an article originally posted April 26, 2015
– now includes more information on how hormones influence the numbers!}

Does your scale whisper sweet nothings into your freshly painted toes one day, then turn around and bite them the very next day?!

Does this same toe-biting scale like to play double-dutch with it’s numbers from week-to-week…five pounds up, four pounds down, five more up, three down. Aaaaahhhh!!

I know mine certainly does. I even replaced it with a more expensive one, and dang it – the evil toe-biter played the same games with me as the last one. Both LIARS!! So I threw them both out. 

Seriously though, if you’re experiencing the same kind of pathological lying behaviour from your scale, what could really be going on? Could there actually be some truth in those seemingly nonsensical numbers?!

Here’s the refreshing truth about your bathroom scale (& dreaded daily weight fluctuations), so please read carefully…

1) It is NOT a true measurement of your HEALTH. The scale number is simply one of many parameters you should be taking into account to determine if you are maintaining – or approaching YOUR optimal body weight. Girth measurements & body composition/body fat testing are often better evaluations of health. Heck, even how your clothes fit can be a better indicator!

Continue reading

pink salt sole

Himalayan Pink Salt

{This is an updated post from March 10, 2015 – which now includes all of the benefits of Himalayan pink salt for Thyroid & Adrenal Dysfunction}

We’ve all been told, usually by our doctors – to eat less salt, because doing so is imperative for lowering blood pressure, warding off heart disease, etc. But, what if I told you that not only eating MORE salt, of a specific type – may actually benefit you, and that you should start drinking it too?!

Salt in its natural form and in the correct balance with other minerals like calcium & magnesium, is actually critical for our bodies to function.

You can trace every sickness, every disease, and every ailment to a mineral deficiency.

~ Dr. Linus Pauling, Two-time Nobel Prize winner

This specific type of salt that I’m talking about is Himalayan pink rock salt, mined from ancient sea beds, untainted by most environmental toxins, and purported to contain over 80 minerals & other health-promoting constituents.

I’ve been drinking it in solution for over a year to assist in overall hormonal balance but especially in supporting my rather disenchanted adrenal glands and thyroid – think iodine!

In fact, it is my delicate butterfly of a thyroid and wee unhappy adrenal glands are actually at the heart of Making Lemonade’s origins. But I won’t bore you with all of that, quite yet! Suffice to say that I am someone who benefits from adding more of the RIGHT KIND OF SALT to my diet. So this was worth a try in my books.

WHAT DID ADDING PINK SALT TO MY DAILY DIET DO FOR ME?

Continue reading