For many people around the world, the COVID-19 vaccine is a very promising light illuminating the end of the dark tunnel that was 2020. With the recent authorization of the Pfizer and Moderna vaccines, health organizations have started to administer them to the first phase of people. After getting both doses of the vaccine, the mask wearing doesn’t stop. Health experts advise that social distancing and mask wearing are still integral for everyone’s safety.

According to the Centers for Disease Control and Prevention (CDC), mask guidelines and social distancing rules will remain in place. Getting vaccinated does not make you immune to the virus, especially when the majority of people around the world have yet to be vaccinated. When most people receive the vaccine worldwide, only then will health officials issue new guidelines. The reason for this is because experts don’t understand how the vaccine will look in the long run. 

Full Protection Right Away Is Not Guaranteed:

It’s easy to get the vaccine and immediately think, “I’m finally safe and everything can go back to the way it was.” According to infectious disease specialists, this is an inaccurate way of thinking about the vaccine, especially between the first and second doses. Depending on which vaccine you receive, the waiting period between doses is 21-28 days. During the period between the first and second shot, it’s still possible to contract COVID-19. Health experts estimate that the vaccine is only 52% effective after the first shot. This is because it can take up to 10-14 days to start developing antibodies. After the second shot, however, that percentage increases to 95%. 

Once you receive the second shot, the body requires time to enhance its armor that it needs to fight the virus. This can take up to two weeks after receiving the second shot. You should be extra cautious after receiving the second dose for your own safety, and the safety of those around you. 

It’s Possible To Spread COVID-19, Even After Getting The Vaccine:

There are so many unknown factors surrounding the COVID-19 vaccine, and this is one of them. There is not currently enough evidence to know whether or not people can carry coronavirus pathogens and pass them on to others, without being infected themselves. If a vaccinated person comes in contact with the virus, the vaccine will aid the body in fighting the virus. The data is lacking on whether or not the person can then transmit the vaccine to other, non-vaccinated people. More research is necessary to determine if vaccinated people could be potential asymptomatic carriers. Health experts hope that this data becomes available once they learn more about the effects of the COVID-19 vaccine. 

This is why wearing a mask is still of the utmost importance. Most Americans will not get the opportunity to receive the vaccine until May 2021. Priority groups like the elderly, healthcare workers, first responders, and people with existing conditions will receive vaccine access first. If you are around a vaccinated person, you should wear a mask for the reasons listed in the above paragraph. You don’t want to catch the virus unknowingly and experience an adverse effects. Additionally, a vaccinated person should wear a mask to protect those who haven’t received the vaccine. 

At the end of the day, there are many unknown factors about how these vaccines will play out in the long run. For the time being, continue to practice social distancing and wear masks when out in public spaces. Be safe, be well, and stay as healthy as possible. 

Sources:

https://www.cnet.com/health/heres-why-you-should-wear-a-mask-even-after-getting-covid-19-or-the-vaccine/
https://www.businessinsider.com/you-should-wear-mask-long-after-your-covid-19-vaccine-2020-12
https://www.npr.org/sections/health-shots/2021/01/12/956051995/why-you-should-still-wear-a-mask-and-avoid-crowds-after-getting-the-covid-19-vac

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It’s safe to say that cooked mushrooms are tasty as can be, but you can’t cook during your cleanse. That means that it’s time to marinate and dehydrate! As long as you dehydrate food below 115º F, you can have it during the cleanse. The only thing we will say about dehydrating your food is that it is a time consuming process. Fortunately, this recipe does not take the typical 10-12 hours that other dehydrated recipes entail. What does take time is the marinating process. If you fail to marinate raw mushrooms, they won’t taste like anything. They can easily take on flavors, and the marinade in this recipe is full of rich herbs and spices.

Portobello mushrooms are some of the best food sources of vitamin D, but they also contain other nutrients. Some of the key vitamins and minerals in portobellos include potassium, riboflavin, niacin, copper, selenium, and pantothenic acid. Fill up on these dehydrated portobellos on a lovely evening during your cleanse. You can thank us later.

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Remember the days when going to the gym was a regular occurrence? Those were fun, right? You know what wasn’t fun? Waiting for people to finish with the equipment you needed to use to complete your workout. There’s one piece of equipment that put an end to all of that waiting: the kettlebell. 

For the average home gym, the kettlebell is the perfect piece of workout equipment. There’s no need for benches, elaborate dumbbell sets, plates, barbells, pulley systems, or squat racks. The kettlebell is perfect for full body circuits that tone the major muscle groups. 

While the exercises in this article will help tone your entire body, it’s important to accompany them with a clean diet. Eating the right foods will take your body to the next level, just like the following exercises. 

#1: The Kettlebell Swing

If there’s one exercise to know how to do with a kettlebell, it’s this one. It works the core, glutes, legs, shoulders, abs, and back. Start with your feet shoulder-width apart and hold the kettlebell with both hands between your legs. Hinge at the hips and bend your knees slightly. In one powerful motion, press your weight into your heels and swing the weight upwards to shoulder height, thrusting with the pelvis. Don’t lift the weight with your shoulders. Drop it back down and repeat this swinging motion, engaging the glutes throughout. The motion of this exercise is mainly driven by the glutes as you thrust forward, so keep that in mind. 

#2: Goblet Squat

Stand with your feet hip-distance apart and point your toes slightly outward. Invert the kettlebell so that the bulbous part is facing up. Grab the handle with both hands and hold it close to your chest like a goblet. Squat down and engage your lower abdomen to protect your lower back. Squeeze your glutes and drive through your heels to return to the starting position. 

#3: Kettlebell Push Press

This is an explosive move that helps to tone the traps, triceps, and deltoids. It also works to build core stability. Stand with your feet hip-distance apart and hold the kettlebell in your right hand at chest height. Hold your left arm out to the side or keep it down and relaxed by your side. Lift your chest, keep your back straight, and lower into a subtle squat, but only a couple inches before exploding upward, extending your right arm above your head. Your right bicep should be by your ear. Finish your reps and then repeat on the other side. 

#4: Russian Twist

It’s all about the abs and obliques with this exercise! Take a seat, no literally, please take a seat on your buttocks to start the exercise. Sit with your knees bent and your feet pressed into the floor in front on you. Hold the kettlebell with both hands by your right hip. Contract your abs as you twist toward the other side, bringing the weight with you. Try to tap the kettlebell on the floor each time you twist. 

#5: Bent Over Row

When engaging in this exercise, proper posture and form is key because you don’t want to injure your back. Stand in a lunge position with your right leg out in front and bend your right knee slightly. Keep your chest up and back straight as you lean forward at an angle to be in line with your back leg. Hold the kettlebell in your left hand and pull it back, drawing a line with your elbow as the guide. Your upper arm should be in line with your back, engaging your back to hold the weight. Return to the starting position in a controlled manner; you don’t want to release the weight. Repeat on the other side once you finish your reps. 

#6: Kettlebell Offset Squat

Stand with your feet shoulder-width apart and hold the kettlebell in a rack position with your right hand at shoulder-height. Extend your left arm out in front of you and lower into a squat, engaging your glutes and core. While down in the squat, make sure that your back is straight and that your knees don’t extend beyond your toes. Drive through your heels to return to the starting position. Finish the reps and then repeat with the other hand holding the kettlebell. 

Sources:

https://www.health.com/fitness/lindsey-haile-kettlebell-workout
https://skinnyms.com/17-kettlebell-exercises-for-total-body-toning/
https://hergreenerside.com/9-kettlebell-exercises-that-will-tone-the-entire-body/

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Every person on the planet has a unique microbiome. Sometimes, health experts refer to the microbiome as a genetic footprint, because it can determine DNA, hereditary factors, body weight, and much more. In recent years, digestive health, specifically the microbiome, has become a highly researched subject. The reason for this is because researchers recognize how the foods in the common Western diet negatively affect the body. Giving the body foods that nourish gut microbiota should be everyone’s goal, and we’re going to explain why in this article. 

What Is The Microbiome?

The human gastrointestinal microbiome is an entire system of microorganisms that exist in the digestive system. Often referred to as gut flora, the gut, or intestinal flora, the microbiome plays an integral role in maintaining overall health. In order to experience this benefit, you have to nourish the gut with foods that promote the growth of beneficial bacteria. An overabundance of harmful bacteria in the gut can lead to numerous health conditions. Tipping the scales in favor of more beneficial bacteria in the gut can lead to better immune function, faster metabolism, and a reduced risk of chronic inflammation. 

The microbiome is by no means easy to understand. It’s a far-reaching ecosystem that operates on a microscopic level. It contains trillions of organisms that have very specific roles in the body. Research shows that an unhealthy microbiome (too many unhealthy bacteria in the gut) can lead to the development of autoimmune disorders, leaky gut syndrome, dementia, heart disease, cancer, and more. Each person builds their own microbiome, which means that it’s possible to reverse the damage that’s been done over the years. Change the way you eat, get more sleep, reduce stress levels, and exercise regularly to improve your microbiome. 

The Microbiome Diet:

Diet, more than anything else, plays the biggest role in establishing a healthy microbiome. If you are familiar with gut health, you understand the importance of probiotics and prebiotics. The former are beneficial bacteria that improve gut health, while the latter provide nourishment for probiotics. These are not simply “buzz words” that without meaning; rather, both are necessary if you want to maintain a balanced ecosystem in the digestive system. According to research, changing your diet in the slightest can create an imbalanced microbiome, throwing the entire system out of whack. This can lead to weight gain or slow metabolism. On the other hand, eating foods that nourish the gut can make weight loss easier. Additionally, another animal study found that transplanting gut microbiota from fat mice to lean, germ-free mice led to a rapid increase in body fat without eating additional food. Gut bacteria influences hormone production, nutrient extraction, and fat storage. This is why feeding the gut the correct foods is such a popular health topic. 

How The Microbiome Diet Works:

A diet that is rich in processed foods, fat, sugar, artificial flavors & colors, and refined carbohydrates is horrific for the gut. All of these foods make it easier for harmful bacteria and pathogens to grow in the gut, messing with the healthy ecosystem. In order to repair the gut, you have to first practice the four R’s:

• Remove:  If you want to repair your gut, you have to remove processed foods, added sugars, hormones, antibiotics, and pesticide foods from your diet. 
• Repair: In order to repair the gut wall, you have to consume more plant-based foods and supplements that work to nourish the gut. 
• Replace: This step requires you to replace your stomach acid and digestive enzymes with higher quality substances. This means you should eat herbs, spices, and take natural supplements for optimal digestive health. 
• Reinoculate: Load up on foods with high probiotic and prebiotic content in order to replenish the gut with healthy bacteria. 

This is a very restrictive process, but it is necessary if you want to establish a healthier microbiome. This is the first phase and it should take 21 days. Try your best to focus on probiotic-rich foods, organic fruits and vegetables, and foods that contain prebiotics. 

Phase 2: The Metabolic Boost

After the first 21-day phase where you employ the four R’s (listed above), the gut begins its healing process. Inflammation should theoretically go down and beneficial bacteria should be present. During the second phase, you should still avoid gut-damaging foods. You can add more foods back to your diet, some of which include legumes, sweet potatoes/yams, gluten-free grains, and kefir, goat’s milk, or sheep’s milk.

Phase 3: The Lifetime Tune-Up

The gut should be healed by now. Yay! This is essential the maintenance phase of the gut healing process. You can add more foods back to your diet, but continue to pay attention to the way the body reacts to foods that you add back into rotation. If you eat damaging foods, the body will let you know via symptoms that seem abnormal. 

Sources:

https://www.sciencedirect.com/science/article/abs/pii/S0924224416303600
https://kellmancenter.com/2016/11/the-microbiome-diet-101-part-2/
https://draxe.com/health/microbiome/
https://www.verywellfit.com/microbiome-diet-4684771

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Keep those winter blues away by drinking this pineapple ginger smoothie, which contains warming spices. The ginger, turmeric, and citrus flavors contain powerful antioxidants, vitamins, and anti-inflammatory properties. Additionally, ginger is a spice that works to improve circulation, which helps to keep the body warm. That makes it one of the best spices to consume during the winter months.

This smoothie isn’t just about ginger, though. The other ingredients in this smoothie deserve equal attention. Pineapple contains bromelain, which is a plant compound that helps to improve digestion and regulate immune responses. This means that it works with the body to ward off unwanted inflammation. Get your vitamin C from the citrus fruits and some vitamin A from the carrots. Finally, the hemp seeds are some of the best sources of plant-based proteins out there! Start drinking this smoothie today!

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You can lather your skin with scrubs, masks, toners, oils, lotions, and more, but they don’t always make your skin look flawless. Sometimes, you need to take your beauty routine to the next level if you want to rejuvenate the skin. We’re not saying you have to dip your face in the fountain of youth; rather, a simple facial steam is the answer you seek. 

What Is Facial Steaming?

Facial steaming is a simple process that works to enhance skin cleansing, promote circulation, release trapped sebum, and increase hydration. Steam opens your pores to soften blackheads and aid the release of acne-causing bacteria that clog pores. By increasing circulation to the face, you can experience an increase in collagen and elastin production. This promotes smoother, firmer, younger-looking skin. It’s also beneficial for people who have sinus problems. There’s really no downside to this practice!

Benefits of Facial Steaming

Reduces Excess Sebum:

Sebum is the natural oil that sebaceous glands produce, and it lubricates the skin and hair. When sebum gets trapped under the skin’s surface, it’s easy for bacteria to multiply and cause blemishes and blackheads. When you open your pores with a facial steam, this trapped sebum can release and you’ll be less prone to blackheads and blemishes. 

Promotes Relaxation: 

The warmth of a facial steam is relaxing for both your skin and your mind. Adding different herbs or essential oils to the steam can aid with relaxation. Additionally, many herbs and essential oils assist with skin cleansing and moisturizing. During your facial steam, try your best to focus on your breath. The goal is to take long, slow inhales and exhales, which promotes a stress-relieving benefit. 

Cleansing Impurities:

When you remove impurities or built-up bacteria from your pores, it’s possible to experience much clearer skin. Facial steaming helps to remove bacteria or other grime that can clog pores, leading to blackheads or blemishes. If you find that you suffer from stubborn blackheads, a facial steam is the right treatment for you. The steam helps to soften blackheads, making it easier to remove them. It also aids with the removal of dead skin cells!

Affordable And Easy:

There’s no need to break the bank to improve your facial skin. A facial steam is mostly boiled water, and the rest of the ingredients are up to you. You can open tea bags and empty the contents into the bowl, or you can purchase some trusty essential oils for the job (tea tree and eucalyptus are great). The bottom line is that this is a useful home remedy that can drastically improve the health of your skin. 

DIY Facial Steam

Ingredients:

• Boiled water
• 1 tablespoon dried elderflower
• 1 tablespoon dried calendula
• 1 tablespoon dried nettles
• 1 tablespoon dried rosehips
• 1 tablespoon fresh mint leaves

Instructions:

• Wash your face with lukewarm water to remove any grime or build-up. 
• Pour boiling water into a large, heat-safe bowl and add in all of the herbs. 
• Grab a large towel, lean over the bowl, and drape the towel over your head and the bowl, creating a tent.
• Make sure you’re in a comfortable position because you should stay here for 10-15 minutes. 
• Once you finish this process, exit the tent and rinse your face with cold water to tighten your pores. 
• Pat your face dry and finish with a gentle, natural moisturizer. 

Sources:

https://www.mariobadescu.com/blog/steaming/
https://www.prettyblooming.com/diy-facial-steam/
https://www.healthline.com/health/benefits-of-steaming-face
https://www.lifenreflection.com/face-steaming-benefits/

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If you are a person of sound mind, you know that breakfast is the most important meal of the day. Consuming the right foods in the morning can provide you with sustained energy, and it kickstarts your metabolism. Even though people know they should eat breakfast, it gets left by the wayside in the morning rush. Let’s eliminate the hassle of making breakfast with these overnight oats.

Prepare your breakfast at night in a matter of minutes, refrigerate it overnight, and enjoy it in the morning. By soaking the oats in liquid overnight in the fridge, they tenderize and absorb flavors. For this recipe, they take on the comforting flavors of cinnamon, ginger, vanilla, and maple. It’s like eating apple pie for breakfast and not worrying about the calories and sugar! We hope you like this recipe as much as we do.

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How many people frequently purchase disposable disinfecting wipes? You know which ones we are talking about. They come in yellow, green, or blue tubes and the titans of wipes are Clorox and Lysol. As convenient as these wipes may be, they present an array of problems, including increased exposure to toxic chemicals. Fortunately, it’s easy to make non-toxic reusable cleaning wipes with simple, natural ingredients. 

The Problem With Disposable Wipes:

There isn’t just one single problem, there are many. Many people use them for routine cleaning, despite the fact that they are not intended for that purpose. The disinfectant chemicals in these wipes can trigger allergies, asthma symptoms, and other reactions. If you explore the EWG pages about Lysol and Clorox wipes, you’ll notice that they both received a “D” score. That means that they are toxic and may contain ingredients that have been insufficiently tested for health risks. Finally, the wipes are not eco-friendly, given that they are intended for single-use. 

The Difference Between Cleaning And Disinfecting:

When you clean a surface, the first thing to note is whether or not you need to clean or disinfect. Regularly cleaning surfaces helps to remove germs or bacteria and prevents them from spreading. Disinfectants work to destroy germs, viruses, or bacteria on contact. That’s why disinfectants are necessary when raw meat, blood, bodily fluids, or the presence of a contagious illness is in your household. Additionally, using too many disinfectants can cause superbugs, so the bacteria become resistant to disinfectants. That means that you expose yourself to harmful chemicals for no reason. 

Cleaning: Cleaning works to remove germs, dirt, and other grime from objects or surfaces. People typically use soap or some other detergent mixed with water and use a sponge to physically clean the desired area. It may not kill germs, but it does lessen the amount and reduce the risk of spreading to you. 

Disinfecting: Chemicals are used to kill the germs or bacteria on contact. Common disinfectants include bleach and isopropyl alcohol with 70% alcohol content. It’s wise to leave the disinfectant on the surface or object for a couple minutes to effectively kill the germs. It’s important to note that disinfecting a surface does not mean that it becomes clean. 

It’s very effective and much healthier to clean with simple products that contain natural ingredients. This is why we recommend that you make your own cleaning wipes. Most people have old blankets, flannels, or cloths that they no longer use. You can easily cut those materials into squares, soak them in the solution, and use them when ready. 

DIY Non-Toxic Reusable Cleaning Wipes

Ingredients:

• 2 cups distilled water
• 2 tablespoons Castile soap
• 10 drops lavender essential oil
• 10 drops lemon essential oil
• Reusable kitchen cloth
• Airtight container

Instructions:

• Cut the reusable kitchen wipes or old fabric that you have to fit the container you use. It’s best to cut fabric into squares or rectangles. 
• Add the soap and essential oils to the container and gently mix. 
• Add the cleaning wipes to the container and then add water so that the wipes are fully submerged.
• Cover the container they are ready to go!

How To Use:

• Remove a wipe from the container and wring out excess liquid. 
• Clean the surface you want with the wipe and then wash the wipe in the laundry after use. 
• Once you finish all your wipes, make a new batch. 

Sources:

https://www.ehow.com/13718067/diy-nontoxic-reusable-cleaning-wipes?utm_source=pinterest.com&utm_medium=referral&utm_content=freestyle&utm_campaign=fanpage
https://www.ewg.org/enviroblog/2015/09/trouble-disinfecting-wipes
https://medlineplus.gov/cleaningdisinfectingandsanitizing.html#:~:text=Some%20people%20think%20that%20disinfecting,off%20the%20surfaces%20and%20objects.

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As technology continues to advance, more people have become reliant on it, and they spend more time with devices as a result. All of this hunching and poor posture in front of screens takes a toll on the neck and shoulders. Couple that horrific posture with minimal movement and you have a recipe for a sore neck. That being said, there are specific movements and yoga poses that can counteract or help you avoid this pain.

#1: Thread The Needle

Start in a tabletop position with your knees aligned with your hips and wrists aligned with your shoulders. Extend your left hand forward as far as you can and then thread your right arm under, bringing your shoulder to the ground. Rest your right cheek on the mat, close your eyes, and gently relax into the stretch. Hold this pose for 10 breaths and then repeat on the other side. 

#2: Eagle Arms

This is not full eagle pose, but your arms are in the eagle formation. Sit cross-legged on your yoga mat and keep your back straight. Reach both arms out in front of you at shoulder height. Bend your right arm up and sweep the left arm under the right. Bend and wrap the left arm around the right arm. The goal is for your palms to touch. You may not be able to do this initially, but that’s perfectly fine. Just be sure to keep your shoulders down and hold the pose for 10 breaths. Repeat on the other side when ready.

#3: Ear To Shoulder

Sit cross-legged on a yoga mat or upright in a chair and keep your back straight and relax your shoulders. Lower your chin to your chest and then slowly roll your right ear toward your right shoulder. Gently place your right fingertips above the left ear and pull your head toward your shoulder ever so slightly. The more you press, the deeper the stretch, but don’t apply too much pressure. Hold for five deep breaths and then repeat on the other side. 

#4: Hand To Elbow

This is an excellent stretch for the back of the neck, front of the shoulders, and the triceps. Stand or sit up straight and reach the right arm up, bending at the elbow to drop the right hand between your shoulder blades. Extend the left arm up and bend at the elbow to place your left hand on the right elbow. Press down gently to deepen the stretch. Hold this for 10 breaths and then repeat on the other side. 

#5: Cat/Cow

Begin in a tabletop position with your knees aligned with your hips and wrists aligned with your shoulders. Take a big inhale, arch your back, and look up towards the ceiling. This is the cow position. As you exhale, tuck your chin to your chest, curl your tailbone under, and round your back and shoulders. This is the cat position. Continue to alternate between these two positions for 10 breaths. 

#6: Arm Across Chest

This is an excellent pose for the exterior shoulders and the back of the neck. Sit cross-legged on a yoga mat or upright in a chair and keep your back straight as you relax your shoulders. Reach your right arm across your chest at shoulder height and use your left arm to bring it close to your chest. Turn your gaze to the right and hold this pose for 10 breaths. Repeat on the other side when finished. 

#7: Supported Fish Pose

Grab a bolster or long pillow and place it behind you so that it is touching your lower back. Slowly lay back onto the bolster and let your arms drop to the sides, keeping your palms facing upwards. You can remain in this pose for as long as you like, but five to ten minutes is sufficient. 

Sources:

https://www.yogajournal.com/practice/healing-yoga-sequence-ease-neck-shoulder-pain/
https://www.beachbodyondemand.com/blog/9-yoga-poses-to-help-relieve-neck-and-shoulder-pain?code=SOCIAL_BLOG_PI

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The spiralizer is a wonderful invention that improves the raw vegan lifestyle. It gives you the opportunity to create unique dishes, so you don’t have to eat salads or smoothies every meal. Zucchini happens to be one of the easiest vegetables to spiralize because it’s not hard like a sweet potato. Plus, they are easily enjoyable even without cooking them.

For this recipe, we are mimicking signature Asian flavors with raw vegan ingredients. These flavors give the zucchini noodles a sweet and sour taste, which refreshes the palate. The recipe just calls for zucchini, but you are welcome to dice up some scallions or Thai chilies if you want to go the extra mile. Believe us when we say that going the extra mile for more flavor is always worth the effort.

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