As women, we face more stress each day than we would ever let on. Between workplace discrimination, relationship issues, raising a family, and concerns about our nutrition and overall health, it’s no wonder women are twice as likely as men to suffer an anxiety disorder. Read on for a few simple life hacks that will help you improve your quality of life right now.

Soup, healthy, nutrition, naturopathic doctor, alternative, integrativeNutrition

Our diets are a huge contributor to our mood…and waistline. A few key modifications to your daily dinner grind can help you relax at night.

Keep it simple. Forget the fad diets that have you running all over town for the latest, greatest weight loss remedy. Chances are, it isn’t a sustainable nutrition cycle. Instead, focus on whole foods, including lean meats, colorful vegetables, in-season fruits, and complex carbohydrates.

Leave the boxes at the store. If it’s in a box, you should probably leave it on the shelf. Most chemically processed foods are full of additives, especially sugar. Excessive sugar intake can lead to weight gain, poor oral hygiene, and stress. Even more alarming, many of your favorite snacks have been chemically altered over time to trigger the reward center of your brain and can lead to a food addiction.

Reduce shopping time. Make a list the day before you go grocery shopping. This will help keep you on track and get you in and out in nearly half the time. If you live in an area with online grocery shopping, you can order ahead, pick your food up, and be on your way home without ever stepping foot in the store where temptations are at every endcap.

Make friends with the frozen section. While canned vegetables are easy and convenient, they also contain a number of additives including sodium, sulfites, and BPA – an industrial compound suspected to cause a number of health problems. Frozen vegetables, by contrast, are not preserved chemically and often contain nutrients similar to fresh-picked produce.

Time management

Time is our most precious commodity and there never seems to be enough to go around. Save a few valuable seconds with the following tips:

Remember your time has value. Even if you’re not a CEO or mortgage banker, your time is valuable. Don’t waste it doing things that don’t matter — time wasters such as scouring social media and flipping through fluff news stories on your phone each day. Cut that in half and you’ll have more time for the things that you really want to do. If you act like your time is worth $1000 an hour, you will act accordingly.

Quit multitasking. Women often feel pressure to live up to societal expectations regarding their careers, relationships, and parenting skills. Stop trying to do it all at once. Instead, block your days off into time chunks that you can set aside to do specific tasks. You’ll not only feel more accomplished but you’ll be less distracted all day long.

Finish the easiest tasks first. Each morning, make a list of what you have to do that day. Put your least time-consuming items at the top of that list. As you mark these off, you will gain momentum and likely get everything done as opposed to getting stuck on a difficult task and never making it to the small ones.

Healthy CookingRelationships

Perhaps you’re experiencing relationship issues or simply want to set the foundation for a healthy partnership. Either way, pay attention to the little things and watch your relationship flourish in a big way.

Make time for each other. We already know that time is an asset and one that we must be willing to share with our partners in order to create a strong relationship.

Broaden your circle. While you should set aside your most intimate moments for your partner, don’t rely on one person to fill all of your social and emotional needs. Spend time with friends, especially those that share common interest where you and your partner don’t see eye to eye.

 

Author: Julia Merrill (BefriendYourDoc.org)

Edina, naturopath, naturopathic doctor, exercise medicine, nutrition exercise

Dr. Rachel Alioto

I am thrilled to announce that Dr. Rachel Alioto will be joining Balanced Care beginning June 7th! She is a board certified Naturopathic Doctor who is excited to begin seeing patients at Balanced Care. I have known Dr. Rachel for the past 4 years and know she is going to be a perfect fit for the patients in Edina.

You can find Dr. Rachel at the Edina office on Wednesdays from 9:30am-6pm and Friday afternoons from 1:30pm-5pm. She holds special interests in sports medicine, gastrointestinal disorders, endocrine/hormone disorders, women’s health, naturopathic oncology, pediatrics, homeopathy, botanical medicine, and clinical nutrition. To schedule an appointment you can call 612-564-2218 or schedule online here.

Taking the time to listen and understand each patient’s unique condition in order to create a personalized treatment plan is something you can expect from Dr. Rachel. Her goal is to heal, teach and inspire each patient to be an advocate for his or her own health. Time test treatments will address the whole body, stimulating the body’s self-healing processes.

Dr. Rachel has always loved athletics and healthy living. Because of Dr. Rachel’s love for swimming and working with kids, she also coaches the swim team at Life Time Fitness. She moved to Minnesota from California to attend the University of Minnesota and has since returned to the Minneapolis – St. Paul area to practice her passion for natural medicine.

Rachel loves swimming, weight lifting, cooking, doing jigsaw puzzles, reading, traveling, being in nature and spending time with her family. Although she is a California native, she has come to appreciate and love Minnesota for all it has to offer. Dr. Rachel is very excited for the opportunity to work with Dr. Katie at Balanced Care.

To read more about Dr. Rachel, you can visit her bio here

 

 

Written by: Jen Wittes of Welcome Baby Care

1. DIY Sitz Bath – There are many Sitz Bath “mixes” on the market, as well as recipes for you to follow at home. Most contain comfrey, lavender and raspberry leaf. Not up for the hassle and expense? You can DIY with tea bags in shallow warm water – chamomile, lavender or raspberry leaf. NOT peppermint or ginger…OUCH!

Na2. Easy Postpartum Pads – Whether you have a hospital or home birth, your nurses and midwives will give you cold packs to soothe your sore (and possibly torn and sutured) perineum. When the supply of cold packs runs out and you are at home, alone and healing, you can make your own by dipping maxi pads in a solution of witch hazel, aloe vera gel and lavender essential oil before freezing them.

Soup, healthy, nutrition, naturopathic doctor, alternative, integrative3. Eat Your Soup – Doulas know that the traditional postpartum meal across many generations and cultures is hot soup. Why? The Chinese believe it restores your heat or “chi” which is said to leave in the process of childbirth. In Western cultures, we find that soup – often rich in nutritious ingredients – just makes us feel better. When you’re tired, hot liquid foods are easier to stomach and make you feel relaxed. Check out my favorite soup recipe.

Pouring Hot Tea From Restaurant Style Cattle4. Hydrate Like Crazy – During birth, you lose quite a bit of blood and fluid. After birth, your body continues to expel the fluid retention of pregnancy through frequent urination and sweating. Both breastfeeding mothers and those trying to suppress milk production need to replenish the fluids lost in lactation. Heavy hydration also helps aid in muscle recovery and involution (or the return of the uterus to pre-pregnancy size). Water, water, water! Tea is great too. I also like a simple restoration smoothie of frozen blueberries, spinach and coconut water.

Fertility, postpartum, healing, holistic, sleep

5. Ask for and Accept Help – Soup is not the only multi-generational, multicultural postpartum tradition. It is customary to surround the new mother and child with abundant love, support and practical help. In the U.S., we have fallen away from this to the detriment of our women. The expected quick return to work and participation in a continuously plugged in word only exacerbates the problem. Whether sought out and hired or volunteered, postpartum support is crucial. YES to the neighbor’s offer to walk the dog. YES to every casserole. YES to anyone or anything that helps you get in a nap and a hot shower.

 

Women's health, infertility

Dr. Katie Corazzo is a Naturopathic Doctor practicing throughout the Twin Cities in Edina and Woodbury, MN. She specializes in women’s health and fertility. Natural medicines and nutrition are used for treatments.