Care for Your Feet

There are 52 bones, 33 joints, 19 muscles and tendons in your two feet altogether. The feet are complex structures built to sustain an enormous amount of pressure, provide flexibility, and hold our bodies erect. Our feet are often ignored, become rigid, and stiffen over time. To avoid this, it is important to articulate your feet, spend time walking barefoot, and stretch your feet and toes often. Here are some tips. Review this article to learn 5 foot strengthening exercises, contact me for foot reflexology treatments, and treat your feet to regular Epsom salt soaks to relieve tension and strain.

Be Well! ~ Tiffany

Tips to Help You Digest...

Happy Thanksgiving! Today we express thanks, spend time with loved ones, and feast. May you dine well and consider incorporating one or more of these tips to help you digest and avoid complaints such as heartburn, gas, and indigestion.

• Eat slowly and savor each morsel. Digestion begins in the mouth, remember to chew food thoroughly before swallowing.
• Drink plenty of water. Digestion is hard work! Our bodies requires plenty of fluid to prevent constipation.
• Drink a cup of ginger tea an hour or so after your meal. Ginger root reduces bloating, decreases inflammation, and helps your body absorb food.

Wondering what food I will serve today? My son and I are hosting a Thanksgiving brunch. We are having baked french toast, fresh strawberry jam, maple/agave syrup, a veggie platter with hummus, and dairy free spinach artichoke dip with pita bread. My carnivore parents are adding some meat for their plates. Had I made dinner, I would have opted for mashed potatoes and gravy, stuffing, cranberry sauce, creamed carrots, a tossed salad, and rolls. My vegan/starchivore plate isn't that different - simply meat and oil-free.

Enjoy the holiday and Be Well! ~ Tiffany

Holiday Dinners for Vegans and Non-Vegans

A variety of personalities with differing taste buds may be sitting at your Thanksgiving table next week. Your loved ones may also be diabetic, have arthritis, are living with heart disease, or cancer. Plant-based dishes add flavor, variety, nutrition, and support good health. If you are wondering how to please palates and dietary needs, register for this free webinar:

Heat Soothes

I've never been a fan of winter weather. Cold days, icy roads, a decrease in sunlight, and the Salt Lake polluted air we attribute to 'inversion' creates a gloomy and depressing season. My aches and pains are aggravated by the cold and this tends to slow me down. To counter these feelings I turn to heat for relief. Exercise is the easiest way to warm and loosen joints. Stretching, cardio activity, and walking are easy to do inside or out.

Soaking in the tub also loosens muscles and the steam from a hot shower helps to open airways. Create a spa experience in the shower by applying 7-15 drops of eucalyptus essential oil onto a small washcloth. Place the washcloth in the far corner of the shower. The warmth and steam from the shower will infuse eucalyptus into the air. A dry sauna is another way to soothe yourself with heat. The dry, hot air warms muscles and opens pores when you sweat. A short session in a sauna, say 10 or 15-minutes, is adequate time to benefit from the dry heat. Short bursts alternated with cool showers or relaxation at room temperature heightens the sauna experience. Visit me now at The Kura Door Japanese holistic spa, I have joined their professional team...book any massage and enjoy added amenities that include a eucalyptus steam room, meditation room, and dry sauna. 

Be Well! ~ Tiffany

National Family Caregiver Month

Each of us are entrusted to care for our oldest friends and truest companions...ourselves. Whether you live with many or live on your own...you are a caregiver. One of my 3 Key Concepts to Live Well & Be Well is to Soothe. Caregiving is time consuming and can be exhausting. Support is available to help you.

You can access FREE resources, support, and tools locally (meaning Utah) and virtually. A variety of classes, workshops, and assistance is available for all types of medical conditions. There are exercise classes for those with arthritis, a Living Well with Chronic Conditions course, and even support to rid yourself or a loved one from tobacco dependence. We needn't travel this path alone. Reach out and contact me if you'd like personalized assistance.

Be Well! ~ Tiffany

"Remember, if you ever need a helping hand, it's at the end of your arm, as you get older, remember you have another hand: The first is to help yourself, the second is to help others."     - Audrey Hepburn

Feeling blue?

Depression is a common, and often overlooked aspect, of chronic health conditions. Outside of professional help, there are ways to better manage depression and comfort yourself. Guided imagery and meditation are two such techniques that I find useful and effective. Enjoy this 18-minute audio/visual guided meditation to help clear your mind and feel more peaceful.

Be Well! ~ Tiffany

Reducing Risks...

My website tips are risk reduction methods and preventative steps that also help you to avoid illness and injury. That's the goal, right? To stay as well as we possibly can and feel as best as we are able. Review my 3 Key Concepts to Soothe - Nourish - Rest. These suggestions aren't necessarily groundbreaking, though each are often ignored in day-to-day living. By making these concepts a priority, and part of your daily routine, you ensure improved health.

For those of us diagnosed with multiple chronic conditions, the task of managing our health can seem daunting...the extra 'job' we don't want to do. This is understandable. Though by ignoring health practices we can become immobile, overly dependent on medication, and place an undue burden on ourselves, our healthcare providers, and our families. Your health, your body, and your well-being are your responsibility! Small changes can bring big results. Read over past blog posts, and implement one or two health practices. If you need support and guidance, contact me!

Be Well! ~Tiffany