Chanca Piedra Capsules

“Assemble your life around small acts of self-improvement until they become habits. Once you nail this, positive change will become a way of life.” Over time, I’ve cultivated a wellness routine consisting of small self-love practices throughout the day that leave me feeling energized, nourished and true to myself. Everyone is unique and at different points in their lives, and so I encourage you to incorporate some of these acts and see whether they feel authentic to you. If they don’t feel quite intuitively right, feel free to adjust and manipulate them. Morning Gratitude: First thing in the morning I write in my Five-Minute Journal. This helps me appreciate more and compare less by allowing me to focus on all the little things that are currently in my life. I’m also able to set my intention for the day. I’m often much more optimistic and in a better mood when I start my day this way. Warm water with lemon: Before I even brush my teeth, I make myself a glass of warm water with the juice of half a lemon. I sip on this and relax for 5-15 minutes before I get my morning going. The warm water and lemon is invigorating to the digestion system; it gets it moving without sending it into overdrive. Plus, it’s an easy way to hydrate after a long night of no water. 15 minutes of intentional movement: As part of my daily self-love routine, I commit to a minimum of 15 minutes of intentional movement. This can shift and change daily depending on my mood, energy levels, menstrual cycle, and workload. Sometimes it looks like a light stretch in the morning while other times it can be an intense spin class. The point of the movement is less about burning calories and more about getting circulation going, the lymphatic system invigorated, the immune system boosted, and serotonin levels increased. Have a nourishing breakfast, unplugged: I simply do not leave the house without something in my belly. In the summertime, I tend to gravitate more towards light and cooling meals such as seasonal fruit bowls with granola or berry-packed smoothies, while in the fall and wintertime I like warm, nourishing, and grounding meals such as oatmeal or hardboiled eggs and hearty rye toast with nut butter. Whatever the meal is, I always make a point of sitting down and enjoying the meal with zero distractions, focusing on every bite and sensation that comes along the way; the taste, texture, flavour, etc. Breaking your fast after a night’s sleep with something nutrient-dense and protein and carbohydrate-rich is vital for energy levels, concentration, and brain health. Afternoon Hydration: Your body is made up of trillions of cells that require water for energy production, so keeping hydrated throughout the day is fundamental. The amount of water your body needs is unique to you depending on your body, caffeine intake, and activity level, but the range is usually somewhere between 9-14 cups a day. When drinking items that contain caffeine, such as coffee, green tea, and alcoholic beverages, I opt for a simple ‘2 for 1’ trick: 2 extra glasses of pure water for every dehydrating serving. Carrying around a water bottle is also a helpful and easy reminder to drink up! Balanced lunch, unplugged: Lunchtime consists of something I’ve mindfully prepped before the start of the workweek. Every single day, whether I’m at the office seeing clients or at home prepping for a workshop, lunch and learn, or social media post, I always make time for lunch. I sit down unplugged from my computer and phone and single-task. Like breakfast, I focus on the meal at hand and the sensations that come along with it. This allows my brain to take a break from my workload – and I’m oftentimes much more focus and energized after that mental break. Holistic pick me up: That 3pm slump is prevalent among working professionals – and it can be holistically fixed without the need for more caffeine and stimulants. I opt for a walk around the neighbourhood (fresh air will do wonders!) or a hot cup of oat milk or savoury bone broth with ½ tsp of Organika Memory powder. The addition of the adaptogen powder is great because it contains Lion’s Mane, which actually aids with memory skills and brain function. Evening Solo time each and every day: Also part of my daily self-love routine is committing to a little chunk of solo time each and every day to look inward, check in with myself, and decompress from the day while also gaining energy and clarity. Sometimes this means going for a solo walk on the seawall completely unplugged from music and podcasts while other times it means journaling. It’s all about slowing down and doing what makes you authentically happy. Night-time ritual of relaxation: Meditating. Writing in my Five-Minute Journal. Sipping on herbal tea or a cup of oat milk with ½ tsp of Organika Calm powder. Light stretching. Reading. These are all examples of a few of my favourite practices before bedtime that send both my brain and nervous system signals that it’s time to slow down and prepare for bed for some good zzz’s. Monica is a Vancouver-based former international fashion model turned holistic nutritional practitioner and owner of Holistic Heels. When she's not doing one-on-one consultations or group workshops, you can likely find her experimenting in the kitchen without a recipe in sight, or walking the seawall in total bliss.

It’s time we talked gout, and about joint pain that affects many of us. Ever woken up with a stiff neck? How about right now, is your back stiff from sitting at your computer, currently reading this article? For the most part, we all experience joint pain to some degree due to athletic endeavours, long days at the office and the thing that we refer to as “kids.” But could you imagine having joint pain all the time? For those who suffer gout, you know this feeling all too well. Known as the “malady of kings,” gout is a form of arthritis that causes pain and inflammation within joints, leading to spikes of joint pain and significantly reduced mobility. What is Gout? Gout comes in acute and chronic attacks, causing sharp bouts of pain in joints (especially the big toe) or prolonged joint pain, respectively. Either way, gout can seriously hinder movement through joint pain and inflammation, making everyday activities near impossible. Accounting for approximately 5% of arthritis cases, statistics reveal that although gout is 3 times as prevalent in men than women and affects those primarily in their 40’s/50’s, gout can afflict anyone, of any age.1 In some cases, gout has been known to manifest even as early as after puberty. In addition, gout is more prevalent in those with kidney disease, since uric acid is processed in the kidneys. The Culprit? Dietary, genetic and environmental factors cause a spike in a chemical called uric acid, which is normally processed by the kidneys. If uric acid rises to excess levels then uric acid crystals begin to form around joints, resulting in the characteristic joint pain, inflammation and redness with joints. The Good, The Bad, And The Goutrin. Bad news: As a form of arthritis, gout has no known cure. Good news: There are options to effectively manage symptoms, and reduce gout flare up frequency and severity. Take Goutrin™, an organic blend of 5 potent antioxidants that have been proven to reduce uric acid within joints and reduce the frequency of gout flare-ups! Each vegetarian cap contains cherry, thyme, and celery seed powder, as well as vitamin C and peppermint extract, containing potent procyandins and phytochemicals that reduce the symptoms of redness, inflammation, and overall joint pain. The result? Better mobility, less joint pain, and a reduced severity of gout caused joint pain throughout the body – especially the knees, and peripheral joints in hands and feet. Combined with regular exercise, adequate water intake and a diet rich in healthy fats like omega-3 fatty acids and medium chain triglycerides, Goutrin™ helps to encourage healthy cartilage for joint cushioning, and reduces uric acid leading to gout pain. Reference 1 http://gout.readabout.org/2012/08/02/gout-statistics/

Tips & Tricks for your Summer DeTox Anyone else already feeling like they need a bit of a detox one month into our summer? Summer vacations, holidays, ice cream cones and patio beverages making you feel lethargic, bloated, grumpy and feeling like perhaps you may have put on a few lbs? Well here are a few of my favourite summer detox tricks to help keep our body on track! First, let us talk about the word “ DETOX” We have all read many articles, heard lots of talk about how vital detoxing our body is, and they are right, detoxing is super important. However, there are so many different detoxes’s out there where do you begin to chose which one is right for you? I always like to encourage my clients to prepare our body ahead of time before we jump into a detox ( especially ones for candida, heavy metals etc.). Detoxifying our body goes through various stages to be successful and if not done slowly and adequately can often do more harm then good. The whole point of detoxifying is to release those toxins that have built up in our body through our major detoxifying organs ( liver, kidneys, intestines, lungs, lymphatic system and our skin). To prepare for that, we must ensure that those two principal organs ( liver and kidneys ) as well as our digestive tract have a little TLC ahead of time, have the right supporting foods and supplements as well as the proper time to allow our body to detoxify thoroughly. Although there are many different and readily available detox’s ( 21 days, liquid only, juice cleanses etc.), I don’t like to suggest those as often people will feel terrible, lethargic, and end up ill post cleanse from the excessiveness that these detoxes can be. My suggestion for those who are wanting to consider doing a detox is to start the day with a few of my favourite naturally detoxifying foods, supplements and recipes to help prepare the body for the actual “ detox” program you choose to do. I always like to recommend doing a detox for a duration of 2-3 months. Slow and steady is more ideal then fast and aggressive. You need to take the time for your body to slowly reset, release the toxins and to allow the detoxification process to happen for greater success. A great time I find to do “ detox’s “ are in the fall as well as the spring. Re-setting our health and doing daily “ daily “ detoxification practices will allow the actual “ detox” less harmful on your body, fewer side effects ( headaches, tummy issues, skin eruptions, malaise and even sickness). Here are a few of my favourite “ daily detoxifiers “ that I incorporate into my life. WATER: Drinking lots of water is always beneficial for our body! Water is critical to help flush toxins out of our body through our kidneys; help reduces bloating, aids in digestion and the frequency of our bowel movements ( also necessary for detoxification). I love to add lemon to my water daily which aids in the detoxification process, alkalines our body as well as can even help speed up our metabolism. Get your greens in: I LOVE using Chlorella Algae in my smoothies daily! ( it also is excellent with fresh lemons and water to sip on through the day ) Chlorella is a powerhouse green algae known for its detoxifying effects. Rich in chlorophyll and loads antioxidants, it has been shown to increase our levels of Glutathione ( found in the liver and our bodies own antioxidant), bind to heavy metals, toxins and pesticides in our body as well as help our body detoxify from radiation and even chemotherapy. Chlorella is very versatile, and a must-have in your smoothies for daily detoxification – Plus it has a mild taste to it. Read more about the benefits Chlorella in this Product Spotlight. MILK THISTLE: Did you know that our liver takes on a majority ( well actually almost all of the toxins that we are exposed to? Our liver plays a huge roll in our body and is vital for our health. Milk Thistle is an excellent supplement that helps support the liver and to help regenerate it. I always recommend to my clients to supplement with Milk thistle on a daily basis whether you want to detox, have hormone imbalances, overindulged too much or have skin problems. Our liver and its health are essential to so many things in our body, and milk thistle is an excellent proactive supplement to support the health of our liver and increase our bodies detoxification. COLLAGEN / BONE BROTH: Our digestive health is essential for the removal of toxins in our body. If we have a sluggish or poor digestive tract, our body will have a build up of toxins leading to disease, sickness and reduced immunity; Collagen and Bone Broth can help with that! Collagen helps heal the mucosal lining in our digestive tract, increase peristalsis as well as aid in the healing of “ leaky gut’ known to cause food sensitivities, skin conditions, allergies, bloating and autoimmune disorders. Collagen is an excellent source of the most absorbable form of protein that you can uptake in the body. Protein is a significant component when it comes to detoxification pathways and is essential as it is needed for the regeneration of all cells in the body. CRUCIFEROUS VEGETABLES: Think broccoli, cauliflower, cabbage and Brussel sprouts! These nutrient powerhouse veggies are essential for their natural detoxifying effects, vitamins and minerals, as well as they, are known to help metabolise excess estrogen from the body. It is the powerful compound “ glucocinolates” that is found in the brassica family that is rich in nutrients known to help our bodies detoxification. Eating at least two servings of the brassica family a day is ideal and an excellent way to naturally increase our detoxification daily. Detoxification can be different for everyone – so my advice when considering doing a detox is to talk to your natural health practitioner/nutritionist. Found out the safest and most effective way to detox correctly and make sure you give yourself enough time to follow through thoroughly. As I mentioned earlier, detox should not be done over a short amount of time. Especially if you suffer from candida or more digestive severe disorders (parasites, sibo etc.). Following the above are all great ways to be proactive in the health of your liver, kidneys and digestive tract! There are many other supplements and methods to detox; however, these are a few of my favourites naturally! For more information on detoxification, recipes and other Organika products, please see our website www.organika.com or follow us on social media –Organika Health -Chelan Wilkins, RHN- Busy mother of two, and Organika's National Education Trainer.