If you have already had opportunities to experience the near infrared sauna, you may know all the benefits. But in case you haven’t heard I’m going to share with you a few highlights of the benefits of the near infrared sauna and then, I’m going to share some tips with you to get even more out of your sauna session.

• Boosts metabolism;
• Recharges mitochondria
• Stimulates white blood cell production;
• Reduces body fat;
• Promotes cell regeneration;
• Increases energy;
• Reduces inflammation within the body;
• Improves circulation within the body;
• Heals wounds faster;
• Faster recovery time after working out;
• Provides pain relief;
• Rejuvenates the skin;
• Lessens joint and muscle pain;
• Improves flexibility
• Provides anti-aging benefits to your body

You can enhance your sauna experience with these tips:

Dry Brushing
​Dry Brush your skin just before entering the sauna (bring your brush with you!). Benefits of Dry Brushing:
1. Lymphatic Support: The lymphatic system is a major part of the body’s immune system. It is made up of organs and lymph nodes, ducts, and vessels that transport lymph throughout the body. Many of these lymph vessels run just below the skin. Proponents of dry brushing claim that brushing the skin regularly helps stimulate the normal lymph flow within the body and helps the body detoxify itself naturally.
2. Exfoliation: This benefit is often noticed the first time a person dry brushes. The process of running a firm, natural bristled brush over the skin helps loosen and remove dead skin cells, naturally exfoliating skin. I noticed less dry skin and much softer skin in the first few days and weeks after dry skin brushing. My skin has stayed soft thanks to this built-in way to exfoliate.
3. Clean Pores (& Smaller Pores!): The added benefit of exfoliating the skin is clearing oil, dirt, and residue from the pores. Use a smaller, gentler dry brush for the face (don’t use the stiffer body brush here… ouch!).
4. Reduces Cellulite: Though the evidence is anecdotal, There have been many accounts of people who claimed that regular dry brushing greatly helps to reduce cellulite. There isn’t much research to back the cellulite claims, but dry brushing feels great and makes skin softer, so there isn’t really any downside to trying it!5. Natural Energy Boost: I wouldn’t recommend dry brushing at night but it is great in the morning. One theory is that because it increases circulation, it also increases energy.
Selecting a Dry BrushChoose a firm, natural bristle brush with a long handle, which allows you to reach your entire back and easily brush the bottoms of your feet and the backs of your legs.

How to Dry Brush: Dry brushing can be done daily over the whole body, preferably in the morning before showering. Start with a gentle brush and soft pressure. Work up to a firmer brush and more firm pressure over time.
Here’s How to Dry Brush the Skin:

1. Starting at the feet, I brush the bottoms of my feet and up my legs in long, smooth strokes. I typically brush each section of skin 10 times. For lymph flow, I always brush toward the heart/chest area where the lymph system drains.
2. As a good rule of thumb, always brush toward the center of the body.
3. Repeat the same process with the arms, starting with the palms of the hands and brushing up the arm toward the heart. Again, I brush each section of skin 10 times.
4. On the stomach and armpits, brush in a circular clockwise motion.
5. I then repeat the process on my abdomen and back, and then switch to my face with the more delicate brush.

Note: Don’t brush too hard! A soft and smooth stroke often works best. My skin is slightly pink after brushing, but it should never be red or sting. If it hurts at all, use less pressure.

Music/Sounds

I recommend brining your phone into the sauna and putting it on airplane mode so you are not tempted to check facebook, emails, texts etc. But bring your phone in for music. You favorite music is always a good idea. However, my recommendation is for music that has been proven to calm the mind and nervous system! This music is called Binaural Beats.
​Fast facts on binaural beats:

• Proponents of binaural beats therapy liken the effect to that of meditation.
• Binaural beats therapy is a self-help audio technology that is available to buy worldwide.
• There is a range of binaural beats available, each having a specific purpose.
• People should use binaural beats therapy when there are no distractions.
• More research is needed, but there is some existing research to support its use
• reduced stress
• reduced anxiety
• increased focus
• increased concentration
• increased motivation
• increased confidence
• deeper meditation
• improved psychomotor performance and mood

Binaural beats therapy requires a person to listen to different sound frequencies for a set amount of time, without any distractions, and in a comfortable space.
How do binaural beats work?
Research has shown that when a person listens to binaural beats for a recommended time, their levels of arousal change.
Researchers believe these changes occur because the binaural beats activate specific systems within the brain. An electroencephalogram (EEG) that recorded the electrical brain activity of people listening to binaural beats showed that the effect on a person's body varied according to the frequency pattern used.

The four known categories of frequency pattern include:

• Delta patterns: Binaural beats in the delta pattern are set at a frequency of between 0.1 and 4 Hz, which is associated with dreamless sleep.
• Theta patterns: Binaural beats in the theta pattern are set at a frequency of between 4 and 8 Hz, which is associated with sleep in the rapid eye movement or REM phase, meditation, and creativity.
• Alpha pattern: Binaural beats in the alpha pattern are set at a frequency of between 8 and 13 Hz, which may encourage relaxation.
• Beta pattern: Binaural beats in the beta pattern are set at a frequency of between 14 Hz and 100 Hz, which may help promote concentration and alertness. However, this frequency can also increase anxiety at the higher end of the frequency range

Amazon Music has a few great tracks for Binaural Beats that I use. They can also be found on iTunes and other music apps. Send me a message if you’d like my picks!

Take Your Time

After your timer beeps, don’t just jump out and get dressed. Take your time cooling down.
When the timer signals the end of your session, I recommend opening the sauna, but stay inside. Move the stool to the side and sit on your towel on the floor. Take your time to wipe the sweat from your body. As you are wiping your sweat focus on those areas where you may be having problems (i.e. that sore neck, achy back, bad knee) and while you are wiping your sweat, visualize wiping away all the aches, pains, and problems. Slowly cool down. Get out of the sauna (don’t forget to turn off the light;) and wipe yourself down one more time, before you either shower off or put your clothes back on. It is important to cool your body slowly as not to create oxidative stress, but also to avoid getting a headache from the extreme temperature changes.

And to add to the enhancement of your sauna session, I have included in the sauna an ionizer, which creates negative ions to clean the air during your session. The ionizers main function is to purify the air and kill odor causing bacteria. Inside a sauna, keeping the air fresh is critical because of the heat and perspiration. Without purifying the air inside the sauna after usage, the sauna can get stuffy and smell bad. Also, inside the sauna is a Himalayan salt lamp which also produces negative ions which are electronically charged molecules made of oxygen (created in nature by wind, sunlight, rainstorms, the surf.) Effective in eliminating indoor pollutants, negative ions are known to speed healing and bring relief to such health conditions as migraines, sinus and lung conditions, among others.

This recipe is a staple in my house.  This is the go-to snack for my husband and he makes it almost everyday.  Of course, my son eats it too because...Chocolate Chip Cookie Dough!  But there is no guilt in this treat!  There is no sugar and it’s made with beans!!  Before you you roll your eyes and click that “x”, hear me out!  I have served this at birthday parties and other events and kids LOVE it!  They think they are eating the “real” thing!  
You can make a big batch and store it in a sealed container in the fridge for up to 2 weeks!  Pull it out and snack on it for a bit and put it back in!  You don’t have to serve it on bananas.  You could eat it plain, dip pretzels or animal crackers in it, or smear it on a piece of toast!  I promise you will not be disappointed with this one and your kids will love that you are willing to make them cookie dough for breakfast!!

Reach out to me with any comments or questions!
Peace, Love, Plants,
Cristy

I’m not really a recipe follower. Mostly I use a recipe as a “guide”. I use the term “guide” loosely, hence the quotation marks. Sometimes I get adventurous and create my own recipes. And when I say create my own recipes, I mean throw some stuff together and see if it tastes good. I’d say I’m batting .500. Sometimes it’s good and sometimes it’s bad. I’m being kind when I say it’s bad because when I fail, I fail epicly. Like the time I made rice and my husband thought we were having oatmeal. Or the time I made lo mein noodles and they turned into a ball of glue. Oh, we at all of those anyway, but they were NOT good!
Well, I’m here to share this new recipe with you. I threw some stuff together and blasted it out of the park! I didn’t think to take any picture of it along the way because as I said, I only get it right about 50% of the time.
My family and I have been loving the new breakfast sausage recipe that I discovered and posted on my facebook page; so, I’ve been playing with it and trying other methods. I’ve done smoked sausage patties and here I used an Italian sausage approach. Also, I used lentil penne here, but feel free to use your favorite or whatever you have on hand.
​
I won’t waste any more time describing how deliciously cheesy, a little spicy and savory this dish is...

Let me know your thoughts!

Peace, Love, Plants,
​Cristy

​Now that you've got all the facts, STOP worrying about protein! Protein deficiency in the United States is extremely rare and only happens in persons not getting enough calories to meet their daily needs. The Center for Disease Control estimates that the average woman and man needs only 46-56g of protein per day, with the physically active individuals needing slightly more.

​Something you do NEED to be concerned with is TOO MUCH protein! The majority of Americans get MORE than the recommended daily allowance! The body takes excessive amounts of protein, coverts them to fatty acids, which are then stored as fat. Also, the excess could be filtered through the liver and kidneys adding extra stress to these detoxifying organs. The consumption of higher amounts of protein have been linked to increased cancer rates, bone disorders, kidney problems (specifically kidney stones and cancer), liver diseases, and heart disease. 

Peace, Love, Plants,
​Cristy

Cited Sources

1. Physician's Committee for Responsible Medicine, http://www.pcrm.org/health/health-topics/cholesterol-and-heart-disease
   
2. Cambell, T. Colin and Cambell, Thomas M.
   
3. Greger, Michael M.D., How Not to Die, 2015
   
4. Physician's Committee for Responsible Medicine, http://www.pcrm.org/health/cancer-resources/diet-cancer/facts/meat-consumption-and-cancer-risk
   
5. Physician's Committee for Responsible Medicine, http://www.pcrm.org/health/medNews/meat-consumption-increases-risk-of-diabetes
   

Many people begin their workouts with a few arm circles and toe touches and that’s about the extent of the stretching in their workouts. Whether you are weight training, running, or doing yoga it is important to have a stretching routine; however, for optimal performance and injury prevention you must warm up your body before performing deep stretches. When your body is cool it is difficult to get those muscles and fibers stretching. Not only may you find it harder to stretch before your workout, but you may be setting yourself up for injury and a decrease in athletic performance. Rather than begin your workout with these static (holding position) stretches, it has been shown that dynamic (moving quickly through positions) stretching pre-workout leads to a decrease in injury and an increase in overall flexibility.

As a yoga teacher, we begin our classes with dynamic stretches to warm up the body before we being the deeper stretches with longer holds. We move through sun salutations to get the heart rate up and blood flowing. Men’s Fitness magazine met with author David Behm, Ph.D., from the Memorial University of Newfoundland, to find out just how to incorporate static stretching into your regimen to get the maximum benefit. Here's what he suggested.

​The warmup, deconstructed
1. Aerobic component: 5 to 10 minutes of running or cycling
2. Static and dynamic stretching: 5 minutes (minimum)
3. Dynamic activity: 5 to 15 minutes that involve movements associated with your activity

​1. Aerobic component:Every athlete has his own needs, depending on their sport, so the stretches and their duration can be manipulated, but the aerobic component of the warmup is pretty universal. Behm suggests running or cycling for five minutes (up to 10 minutes) so your breathing frequency and heart rate begin to increase and you start to sweat. "The main thing is you want to get your core temperature up one to two degrees," Behm says. "Of course, no one’s going to run around with a thermometer in his or her mouth, but as long as you start to sweat a little, that’ll tell you that your temperature has gone up one degree."
2. Static and dynamic stretches:If you're a long-distance runner and endurance is the main component of your workout, you don't really need an extensive range of motion. Behm explains: "The amount of static stretching of the quadriceps, hamstrings, and calves could be minimal (e.g. 2-3 stretches of 15 seconds each for each muscle group) with a greater emphasis on dynamic stretching." But for athletes who stop and go, pivot, and make abrupt, hard movements—athletes who play tennis, soccer, baseball, football, even CrossFitters) there should be a greater emphasis on static stretching, per Behm. You could do 3 stretches of 20 seconds each for the quadriceps, hamstrings, groin, abductors, calves, lower back, and shoulders, as well as dynamic stretches. [See below for specific stretch suggestions.]
"Five minutes of static stretching can decrease your incidence of injuries, but we also recommend you don’t hold a stretch for more than 60 seconds per muscle group, otherwise you may impair performance," Behm says. What you can do is break things down; perform 4 stretches of 15 seconds each, or 3 stretches of 20 seconds each. "Rather than taking a rest between stretches, just go to the next muscle," Behm advises. "It's more efficient to do the stretching like a circuit." And you can stretch for longer than five minutes so long as you keep that dynamic activity before and after. "The chances of getting performance impairments are very low when you format your warmup this way," Behm adds.

No matter what your sport, everyone needs to stretch the major muscle groups. (This is not an exhaustive list—just examples.) You could perform the following:

• Neck and traps: upper trapezius stretch
• Shoulders and upper back: crucifix stretch
• Lower Back: sit and reach + windshield wiper
• Chest: bench chest stretch
• Abs: standing side bend
• Glutes: deep lunge + pretzel stretch
• Hamstrings: standing and walking hamstring stretch
• Quadriceps: bent knee hip extension
• Calves: elevated standing calf stretch + calf raises.

And if you're going to do a any exercise that involves lateral movements (like we noted above), then you'll want to add stretches for your groin and hips.

• Groin (adductors): happy baby pose
• Hips (abductors): half-kneeling hip flexor stretch

Some examples of some dynamic stretches and movements: High knees, butt kicks, walking lunges with rotations, Frankenstein walk, T-pushups, jump squats.
You can find directions for majority of these stretches here.
3. Dynamic activity:Once the static stretching is complete, you'll want to do an additional aerobic component. "The 5- to 15-minute dynamic activity should incorporate the movements involved in your activity so that the specific muscles are warmed up and the neural pathways are well established to ensure coordination," Behm says. So, if you're doing a track workout, do 5 to 10 jog to sprint accelerations; if you're weightlifting, complete some bodyweight movements that mimic what you'll complete with weights (air squats before weighted squats, for example).


It is important to stretch for optimal performance; however, save the static stretches for post-workout recovery and time to cool down which will help to slowly lower your heart rate. A cool-down routine will decrease post workout soreness.

Jeanmare

Have you ever paid close attention to the cycles in life?  Take for example the cycle of the seasons, the dormancy of winter, the rebirth of spring growing into summer and the fading of autumn back to winter.  Or the sun rising each morning and bringing light, only to set each evening, cloaking us in darkness to rest and renew for the coming day.  

Some of my friends and I have been taking a closer look at the moon cycle.  I've always had a keen interest in the power of the moon- the effect it has on the 4 women who live in my household, the fitful insomnia the full moon brings, the push and pull of the ocean tides along with our emotions.  It's fascinating stuff.

This evening, at 9:18pm Eastern, we will experience the first new moon of 2018.  To astrologers, this day is the true New Year's Day, the best time to manifest and set an intention for a certain area of your life. 

​Kriss Lumsden, astrologer and creator of astroManifest and the Moon Manifesting Planner, has written a beautiful post below about this particular new moon and what it might mean for you.  If you don't already have one, you will need to print your natal chart to see what area of your life you should be focusing on.  Simply go to astro.com (or any other birth chart generator) and enter your date, time and location of your birth to receive your free natal chart.  To get to know more about Kriss Lumsden and moon manifesting visit  krisslumsden.com , check out her Facebook page astroManifest   and her brand new 2018 Moon Manifesting Planner.

Capricorn is the sign of the sea-goat. Sure-footed and sure-finned; what terrain can it not handle? The sea goat has power. The house that contains Capricorn is where you can climb the highest mountain and swim the deepest sea, no matter the odds. You have only to set your sights. Capricorn is serious, driven and full of integrity and your intention this month should be as well.
​

​Normally, Capricorn is a bit of a hermit, but Venus is aligned with this New Moon asking you to value cooperation in your endeavors. How can you work with others to accomplish your goals? The clue to the type of people that will be is in the house where this New Moon falls. For example, 12th House – working with spirit, 4th House – working with family members/housemates, 7th House – close relationships, etc.
​

​When setting your intention (directly AFTER the New Moon) you will want to look first to the house where Capricorn 27˚ falls. This post can help you figure that out. Make sure this intention is congruent with who you are and how you use Capricorn energy in this area (the house) of your life.
​

​Capricorn is an earth sign. Use something to represent that element when you set your intention like crystals, salt, dirt, plants or trees. Vetiver or Cedarwood essential oil is perfect for this New Moon. Green or brown are good earthy colors. Green Tourmaline is the stone for this degree of Capricorn, but you could also use any grounding-type stone like smokey quartz, hemetite, petrified wood, etc.
​

And for a little inspiration, some music from The Sound of Music.

 Enjoy this podcast I did with Maggie and Shawna talking about manifesting! Click here

Some posts to help you:
Manifesting For Beginners
Your Personal Year
Moon Manifesting Planner
The image above is a sculpture by Ellen Jewett.

“I can’t afford to eat like that!” WRONG! Plant-based foods are some of the cheapest foods on the planet; especially, when you consider the ratio of nutritional value per penny spent. I consider myself frugal (re: cheap). I want to get the most outta my buck, too! Fact: plant foods are much easier on your wallet (and planet) than animal-based foods.

Let’s take a look at these comparisons:
According to the Bureau of Labor Statistics, the cheapest cuts of beef, such as ground round, average $4 per pound; boneless chicken breasts cost $3.40 per pound; canned tuna costs around $2 per pound and cheese is around $5 per pound. In comparison, dried beans and lentils cost less than $1 per pound, and rice is cheaper than $0.70 per pound. Tofu usually costs less than $2 per pound. Even vegans who buy costlier products like soy sausage, faux meats and nondairy ice cream, cheese, and yogurt can still spend less than people who load up on beef, chicken, and fish.

I would like to share with you five of the, not only healthy, but cheapest foods on the planet!
​

1. SWEET POTATOES and White Potatoes: Sweet potatoes are one of the healthiest vegetables you could eat; ranking very high in the antioxidant game! What makes them so great? All potatoes contain rich amounts of Vitamin C, Potassium, Vitamin B6, magnesium, and FIBER. Sweet potatoes also contain one of the best sources of beta-carotene. AND one of the most beneficial foods for your heart, brain, and digestive systems. They are filled with all the good stuff and they TASTE GREAT, too! They are naturally sweet so even kids love them! Of course, organic is best, but don’t worry if they are too expensive or not available buy the conventional ones and give them a good scrub! At about $0.70 a serving for organic sweet potatoes and $0.50 a serving for organic white potatoes, you can’t go wrong!! Tip: Cook a bag of potatoes at the beginning of the week, store them in the fridge, and have quick access to super healthy meals or snacks all week long!
2. BEANS, PEAS AND LENTILS: Ok, it’s no secret that dried beans are super cheap, but did you know they are one of the most nutrient-dense foods on the planet? They are a great replacement for meat as they provide us with not only protein and fiber, but are also loaded with antioxidants such as phytochemicals that fight type 2 diabetes, cancer and heart disease. Legumes are also good sources of minerals such as magnesium, iron, calcium, and zinc. Legumes are also rich in B vitamins that contribute to a healthy nervous system and optimal brain function. Since they’re high in both complex carbohydrates and protein, they’ll also keep you energized, full, and satiated for hours to come. Obviously, dried beans in bulk are going to give you the most bang for your buck at $0.12/serving for organic dried beans, but beans in a can are still a pretty good bargain at about $0.30/serving for organic beans. If organic beans are available in your price range, snag ‘em up; otherwise, choose conventional and bask in the nutrients these superfoods provide.
3. OATS: Whole grain oats are a staple in our diets and one of the most important foods you can add to your diet. Did you know oats have been found to be resistant to cancer?! So awesome! They are also a great source of antioxidants that fight other diseases like type 2 diabetes and improve brain health. They are also the only grain shown to lower cholesterol and improve skin health! Oats are rich in B Vitamins, magnesium, iron, protein and calcium. Oats are one of the most budget friendly foods at just pennies per serving, including organically grown oats!
4. BANANAS: What’s easier than grabbing a banana and at just $.20-0.30 per serving, your budget will thank you! Bananas are packed with nutrients like magnesium, Vitamin B6, and potassium. Bananas are also full of fiber making digestion easier and maintaining blood sugar levels. AND don’t throw them away when they get their browns spots! First, those brown spots have cancer fighting capabilities and second, bananas get sweeter as they brown which makes them great to use as sweeteners in baking and banana ice cream. If you don’t have time to use the brown bananas, peel them, place them in a storage container, and store them in the freezer.
5. FLAXSEEDS: This fiber powerhouse offers tons of Omega-3 fatty acids to keep your heart and brain healthy! You want to know what else? They can protect you against stroke, heart disease, diabetes and cancer! Flaxseeds also contain lignans, which have both plant estrogen and antioxidant qualities. They contain 75-800 times more lignans than other plant foods. Talk about pinching pennies…organic ground flaxseeds come in around $0.04 per serving!! You could save a few more cents if you grind them up yourself, but be sure you do so because whole flaxseeds will pass through undigested and you won’t absorb all their amazingness.

How does that sound for your bank account?! Did you think eating plant-based was going to be too expensive for your budget? Think again. You can eat plant-based for just a few dollars a day. A healthy life can be a cheap life and that’s what I like to hear!!

I’d like to share a recipe with you that is part of our meal plans. It is so quick and easy, but super delicious and budget friendly. It doesn’t get any better, right? This recipe serves two people, but feel free to double or triple and have leftovers all week!! Yum!! (Click on the image for the printable version)

Peace, Love, Plants,
Cristy

And, truth be told, I’m pretty unsure what 2018 will bring.  I’ve made no resolutions, really.  A massive deviation from what I normally put myself through as the New Year approaches.  Typically, I would get myself organized to clean out the fridge and clean up my diet.  I tend to put a freeze on my spending and weed out my closets.  I like to make thoughtful goals around my relationships with my husband and each of my girls.
​

But this year feels different.  I look around my house and there’s nothing to purge.  I’m feeling pretty good about my diet, though there’s always room for improvement.  My relationships are good.  My friendships are good.  I’ve thought about doing a Dry January, but then I thought...better not.
​

This year, I feel the overarching desire to clear away the clutter…. of my soul.
​

Too deep?
​

Just last week, my daughter Sally and I went to pick up my other daughter Amelia from college in Philadelphia.  It was a long, tiring 24 hours of driving round trip, packing Amelia up for her holiday break, delivering her to a two hour interview in New Jersey, then driving back to Connecticut in time for a concert we were attending that evening.  We made the very best of the road trip,  sipping hot drinks and scream-singing to the soundtracks of Mama Mia and both Pitch Perfect movies.  

​But the honeymoon phase of our little 3-person reunion ended rather abruptly when HANGER struck; the girls got in a nasty fight in a parking lot style traffic jam on I-84.  Hair was pulled, low blows were dealt and there was a good bit of shouting and punching to be seen and heard. 

This was a scene. 

​I wanted to get out of the car and hitch a ride with the wide-eyed strangers in the car next to us.  
​

Realizing I had to feed them like...Right. Now. I pulled off at a Subway at the very next exit.
​

It was a cute, charming little New England town all decorated for Christmas with their fresh balsam garlands, red ribbons and twinkling white lights.  Magic was in the air, but, even this beautiful wintry scene couldn’t break the ice in the car.  That only happened when we realized just where we were.
​

The village of Sandy Hook in Newtown, Connecticut.  We were just up the road from the Sandy Hook Elementary School. 
​

It’s hard to stay mad when you’re humbled in the presence of a community that has endured such tremendous loss and suffering.
​

Looking back 5 years ago, I remember how moved we were, as a nation, by the traumatic events of the Sandy Hook School shooting.  Such loss.  Such senselessness.  So devastatingly tragic.  We all hugged our kids a little tighter and appreciated our teachers a little more.
​

It makes me think of the quiet, private, less known suffering of others around us.  When we meet the angry lady at the grocery store, when the guy cuts you off in traffic or snatches your parking spot. The neighbor who never bothers to say hello and whose dog poops in your yard on a regular basis. What suffering or loss have they endured?  And if it were made known to you, if you knew their story, could you maintain your anger and resentfulness in the presence of it?  I ask this of myself.
​