Right Outlook – Have a Purpose & Stress Less

 How Stress Affects Your Health: Understanding Inflammation, Diabetes, and Heart Disease Stress is a normal feeling, but did you know it can affect your body in big ways? Let’s talk about how stress can make things like inflammation, diabetes, and heart disease worse. Stress and Inflammation When you’re stressed, your body releases chemicals that can cause inflammation where your body is irritated.  Just think of arthritis…inflammation of a joint.  Inflammation is linked to many  health problems like arthritis and heart disease. Stress and Diabetes Diabetes is when your body has trouble using sugar for energy. Stress can make it harder to control your blood sugar levels. Eating a lot of sugary and fatty foods when stressed can also make diabetes worse. Stress and Heart Disease Stress can raise your blood pressure and make your heart work harder. This can lead to heart disease or make it worse if you already have it. Managing stress is important for keeping your heart healthy. Statistics: Stress in the USA vs. Globally In the United States, many adults feel stressed every day. One study showed that about 55% of adults report feeling stressed in the United States.  This is higher than the global average, where about 35% of people report feeling stressed. How Can a Plant-Based Diet Help? Eating a plant-based diet means focusing on foods like fruits, vegetables, whole grains, nuts, and seeds. Here’s how it can help with stress-related health issues: Reduces Inflammation: Plant-based foods are rich in antioxidants and anti-inflammatory compounds that can reduce inflammation in the body. Manages Blood Sugar: A plant-based diet can improve insulin sensitivity and help regulate blood sugar levels, which is important for managing diabetes. Heart Health: Plant-based diets are low in saturated fats and cholesterol, which can lower the risk of heart disease. They are also rich in fiber and nutrients that support heart health. Tips for a Plant-Based Diet Include a Variety of Plants: Try different fruits, vegetables, beans, and whole grains to get a mix of nutrients. The more variety the better. Limit Processed Foods: Stay away from sugary snacks and fast food. They can make stress and health problems worse. Plan Meals Ahead: Planning meals can make it easier to eat healthy foods, even when you’re busy or stressed.  I take every Sunday to plan out my meals for the week including days when I won’t be home for dinner. Include Adaptogen and Nootropic Supplements: Adding adaptogens such as ashwagandha and rhodiola can help lower stress.  I take a plant based all natural adaptogenic drink several times a week.  For more information on benefits of adaptogens and nootropics click here.  To order go to my Juice Plus website Exercise:  Regular exercise is a powerful tool for reducing both stress and inflammation in your body. When you exercise, your body releases endorphins, which are natural mood lifters and physical activity helps to lower levels of cortisol, the stress hormone, thereby reducing overall stress levels. Conclusion Everyone feels stressed sometimes, but in the Blue Zones, where people live longer and healthier lives, stress management is a cornerstone of their lifestyle. Their plant-based diets, rich in vegetables, fruits, whole grains, and legumes, play a crucial role in managing stress by reducing inflammation, lowering risk of diabetes and heart disease and supporting overall health and longevity. Remember to find ways to relax and take care of yourself—it’s good for your body, mind and soul.

Boost Your Brain: Exploring Adaptogens & Nootropics for Better Mental Health   Have you ever heard of adaptogens and nootropics? Adaptogens and Nootropics can help boost your brain and lead to better mental health. They’re like superheroes for your brain! Let’s dive into how they can help you feel sharper and happier. What are Adaptogens and Nootropics? Adaptogens are natural herbs and plants that help your body handle stress better. Adaptogens help you adapt to physical, mental and environmental stressors and lead to better mental health. They can calm you down when you’re anxious or boost your energy when you’re tired. Nootropics are supplements that support brain function. They can improve memory, alertness, focus, and even your mood. Benefits of Adaptogens Stress Relief: Adaptogens help your body manage stress hormones like cortisol, keeping you calm and collected. Energy Boost: They can increase your energy levels without the crash you get from coffee or energy drinks. Better Sleep: Some adaptogens can help you relax and improve your sleep quality. Benefits of Nootropics Improved Focus: Nootropics can sharpen your concentration and help you stay focused on tasks. Enhanced Memory: They support brain health and can improve your ability to remember things. Mood Support: Nootropics can lift your mood and reduce feelings of anxiety or sadness. How They Work Together Combining adaptogens and nootropics can give you a powerful mental boost. They work together to keep your mind sharp and your mood balanced throughout the day. Popular Adaptogens and Nootropics Adaptogens: Examples include herbs, roots and mushrooms like ashwagandha, rhodiola, reishi, lion’s mane and cordyceps Nootropics: Common ones are L-theanine, ginkgo biloba, bacopa monnieri, sage and alpinia galanga Using Adaptogens and Nootropics Safely Consult with a Doctor: Talk to your healthcare provider before starting any new supplements, especially if you have health conditions or take medications. Start Slow: Begin with small doses to see how your body reacts. Everyone responds differently. How I Simply Added them to My Day I recently encountered a new supplement just released by Juice Plus that incorporates many of these adaptogens and nootropics into one mango flavored beverage that I drink when I feel I need a boost in energy – usually the 3 pm slump. I would recommend adding this product to your day if you want a boost in energy, mood and mental clarity.  It helps me get my “to do list” done quickly and with ease.   For more information click here and to order Luminate click here. Conclusion Adaptogens and nootropics are natural ways to support your mental health and boost brainpower. Whether you need to manage stress, improve focus, or enhance your memory, these supplements can help. Remember, a healthy lifestyle with good sleep, exercise, and a balanced diet is essential for overall mental well-being. Consider trying adaptogens and nootropics as part of your journey to a happier, sharper mind! Read my blog on how stress can negatively affect our bodies.  

Why Grow Lettuce from Seed in a Tower Garden? Did you know that you can grow lettuce year round from seed in a vertical Tower Garden?  Lettuce is a versatile, nutrient-rich vegetable that thrives in Tower Gardens. Its shallow roots and quick growth cycle make it an ideal candidate for vertical gardening, allowing you to enjoy a continuous supply of fresh greens without the need for soil. Plus, growing lettuce in your Tower Garden enables you to bypass the hassle of traditional gardening, offering a convenient, space-saving solution for urban farmers and home gardeners alike AND you can grow all year long no matter where you live.  I move mine outside in the summer (here in Ohio) and then to the inside in the winter so that we can still enjoy our fresh grown food even when the snow is on the ground.  Many other plants can be grown in the Tower Garden as well such as cucumbers, spinach, peppers, zucchini, tomatoes and even watermelons!!  I have found that having my own home grown produce available causes me to eat more plants which improves our overall nutrition.  See my blog post on how plants improve health.  For more information on the Tower Garden click here. Step-by-Step Guide to Growing Lettuce from Seed in a Tower Garden 1. Selecting Your Lettuce Seeds: Choose a lettuce variety suited to your taste preferences and climate. Popular options include butterhead, romaine, and leaf lettuce. Ensure your seeds are non-GMO and organic for optimal health and sustainability.  I recently purchased seeds from Amazon and as you can see the lettuce is beautiful and tasty. 2. Preparing Your Tower Garden:  Fill the reservoir with water and add a suitable hydroponic nutrient solution to provide essential nutrients for plant growth. 3. Planting Your Lettuce Seeds: Fill the seed starter tray with a lightweight, soilless growing medium like rock wool. (Allow rock wool to sit in water for 15-30 minutes before adding seeds) Plant lettuce seeds in each cell. 4. Germination and Seedling Care: Place the seed starter tray in a warm, well-lit area away from direct sunlight. Keep the growing medium consistently moist, ensuring optimal conditions for seed germination. Once seedlings emerge, provide ample light and airflow. 5. Transplanting Seedlings to Your Tower Garden: Once your lettuce seedlings have developed strong roots and small leaves, transplant them into your Tower Garden. Gently remove seedlings from the seed starter tray to avoid damage to delicate roots. Place each seedling into the designated pocket in the tower. 6. Ongoing Care and Maintenance: Monitor your lettuce plants regularly, adjusting nutrient levels and pH as needed to promote healthy growth. Keep the reservoir filled with water and periodically check for signs of pests or disease. Harvest lettuce as needed, allowing the plant to continue producing fresh growth. Tip:  I like to plant seeds a few weeks apart so that I am constantly getting fresh, tender lettuce for salads. Enjoying the Fruits of Your Labor With proper care and attention, your Tower Garden lettuce plants will thrive, providing you with a continuous supply of crisp, flavorful greens for salads, sandwiches, and wraps. Experiment with different lettuce varieties to discover what works best for you, and embrace the joy of homegrown produce year-round. Conclusion Growing lettuce from seed in a Tower Garden is a rewarding and sustainable way to enjoy fresh, nutritious greens at home. By following these simple steps and incorporating best practices for vertical gardening, you can cultivate vibrant lettuce plants with ease, transforming your space into a thriving oasis of greenery and flavor. So, roll up your sleeves, grab your seeds, and embark on a journey towards delicious, homegrown goodness with your Tower Garden!