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Raspberry Moon Skin Therapy

January Newsletter
In This Issue:
:: Your Sleep Action Plan
:: Your Exercise Plan
:: Your Relaxation Response Action Plan
:: Your Diet or Healthy Eating Plan
:: Helpful Links
:: Gift Certificates and Free Shipping In Our Online Store
:: Here, There, and Back Again
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Clear SkinHappy New Year!

The format of the newsletter is going to be a little different this year. My idea is for the newsletter to be even more of an informative piece, so my goal is to read a new book on skincare, beauty, or health and wellness every month and report back on what I have learned. If you have a topic you would like to know more about, please shoot me an email so I can be thinking of where to fit it in.

Since the New Year is all about starting out right, I thought we should focus on how your New Year's Resolutions to Eat Better, Exercise, Take Better Care of Yourself and all that will not only help your mind and body but your skin as well. This month's read is The Clear Skin Diet.

Although the main focus of this book is problematic skin, the action plan is brilliant for any skin type or condition. We will actually be breaking this book into 2 newsletters so stay tuned for one focused on acne skin conditions.

Your steps to a better looking skin are really very easy.

  1. Sleep
  2. Exercise
  3. Relaxation Response
  4. Diet (I prefer to call this Healthy Eating)

You do not have to jump right into any new program. Take it slow, pick 1 or 2 things that you want to really commit to and focus on that for 3 months to make it a habit.

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Your Sleep Action Plan

  • Devote time to sleep. Allow for 7-8 hours of consistent sleep.
  • Start unwinding 30 minutes or more prior to bed time.
  • If you have worries, write them down and leave them for tomorrow.
  • Practice the Relaxation Response, Meditation or Yoga type activities right before bed.
  • Avoid daytime naps.
  • Bedroom should be quiet.
  • Bedroom should be as dark as possible.
  • Bedroom should be used for sleeping and extracurricular activities ;) only! So take out the TV and the computer, etc.
  • Bedroom should be organized and clutter free.
  • Temperature should be comfortable - too much heat interferes with sleep.
  • Take a warm bath before bedEliminate/reduce caffeine in the evening.
  • Perform your regular, moderate physical activity/exercise in the daytime or early evening.
  • Avoid large meals or fluids right before bedtime.
  • Do not use alcohol as a sleep aid.
  • Try drinking a small amount of rice beverage and/or eating a small piece of whole grain toast before bed.
  • Add a few drops of lavender or jasmine to your pillow.
  • Keep your cell phone away from your bedside.
  • Consider a bed time ritual such as a warm bath or a few pages of reading.
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Your Exercise PlanGet fit in 2010

  • Do something, an intentional session of physical activity, for 10 - 40 minutes once or twice daily.
  • Walk whenever you can - so park that car a little farther away. I always laugh when I realize how "Americanized" I have become. I grew up in Germany so I would never think of getting in the car to go to lunch right down the street. We would walk no matter how cold. Same with shopping. How many of us drive from one parking lot to the next instead of walking?
  • Consider "exercise snacks." These are opportunities to trade convenience for physical activity. Like walking while you are on the phone, choosing stairs over the escalator or elevator, spend more time walking instead of driving.
  • Include aerobic and strength training for 20 minutes or so 2 - 3 times a week, and flexibility and calming exercises for 10 - 30 minutes daily for a complete, and balanced plan.
  • Keep your daily journal to check in with your progress and adherence to the plan
  • "No Time" is not an acceptable excuse.

If you need help getting started, seek the aid of a professional or find a tough workout buddy who is not going to let you be a slacker. I am not sure whether you want to consider extracurricular activities in the relax section or the exercise section, but take time with your significant other. Remember you have to make time for each other!

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Your Relaxation Response Action PlanRelax and breathe

  • To practice relaxation:
    • Find a quiet comfortable environment, with you in a comfortable position.
    • Consciously relax the muscles of the body.
    • Repeat a simple mental stimulus, such as a word or phrase, image or prayer.
    • Take a passive mental attitude toward the process itself and any intrusive sounds or thoughts.
    • Duration of 10 - 20 minutes.
  • Consider your social support and affiliations - if someone is constantly stressing you out, maybe you need to spend less time with that person.
  • Ask yourself "Do I really need this?" - referring to the source of the stress.
  • Organize and Prioritize - minimize clutter in your home, work and mind.
  • Let go of perfectionism.
  • Laugh every day.
  • Be Assertive - Learn to say no and ask for help when you need it.
  • On a personal note - I consider massage, facials and pedicures to help with relaxation.
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Your Diet (or Healthy Eating) Plan

I know we are all very busy and on the go all the time.

  • Keep your blood sugar and insulin levels steady by eating nutrient-dense meals and mini-meals every 2.5 - 3 hours.
  • Try to eat in a relaxed state - not in the car or inhaling at your desk.

PomegranateFoods you should include:

Produce - and lots of it! You should aim for at least 5 servings a day of fruits and vegetables. Don't forget about sea vegetables. We have several Asian Markets - so go on an adventure one day! Choose from a rainbow of colors - red, purple, oranges, yellow, greens, and blues. Typical Japanese diets can have 100 different items in 1 day! My Mom lives in Okinawa and she said that the lunch boxes (bento boxes) that the kids with Asian Moms bring in are amazing. Everything is colorful and in little bite size pieces. And hey, if the coolness of a bento box appeals to you, they are not just for kids! (Watch out for fruits that are very high in sugar and try to limit them - bananas, watermelon, dried fruit and raisins.)

Protein:

  • Fish - especially oily wild caught and small fish such as sardines, anchovies, and mackerel. Canned wild salmon is another easy option. If you want to add a fish oil supplement check with a Nutritional Counselor for help in choosing the right one!
  • Lean meat and poultry - grass fed and free range are the best option but try to limit red meat to 1 time per week.
  • Eggs - especially high omega-3 from free range, cage-free chickens.
  • Soy in moderation - try miso and tempeh.

Carbs:

  • Whole grains - brown rice, quinoa (this makes a great pasta), buckwheat, bulgur, and barley. Try to limit breads and pastas and have them in whole grain forms. I try to mainly do gluten free - especially if you have a gluten sensitivity or sensitive colon.
  • Also - vegetables can be carbs too - green beans, sweet potato, and squash.

Fats/Oils:

  • Extra Virgin Olive Oil (EVOO), canola, rice bran, and omega 3-rich oils (flaxseed and walnut as dressings not for cooking), small amounts of sesame oil for flavor and antioxidants.
  • Spices & Herbs - Ginger, turmeric and cinnamon.
  • Lacto-fermented Foods - Unsweetened yogurt, kefir, sauerkraut, kimchee, unpasteurized pickled veggies.
  • Nuts
  • Stay away from Omega-6 rich oils - corn, safflower, sunflower, and soybean oils.

Green teaBeverages:

Green tea, tomato, 100% veggie juices (watch sodium content), consider juicing. Kombucha fermented "tea" - I think this is yummy - the cranberry is my favorite. If you have never tried these before - try the guava or mango first these are sweeter and will help break you into the ones with less sugar and a sharper taste. Avoid soft drinks, soda, and undiluted fruit juices.

Consider a Multivitamin - Mineral Formula - again I think consulting a Nutritional Counselor for a recommendation is the best thing to do. Not all vitamins are created equal and sometimes you need to be tested to see which are the right ones for you.

Also be sure to exclude the following PsuedoFoods:

Man-made fats and oils - hydrogenated veggie oils/trans fats, Margarine, veggie oils heated at very high temps, artificial sweeteners, food colors and preservatives and last but not least high fructose corn syrup. If you want a great alternative to sugars - real and fake - try agave nectar. This is a liquid, low on the glycemic scale and taste yummy. There are tons of great food ideas and recipes in this book for eating healthier.

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Helpful Links for Following These Steps

http://www.integrativedermatology.com/the-clear-skin-diet/ - There are 3 forms here that you can print out and use to help you get started on the right track. (On the right side of the page, about halfway down.)

http://www.Fiction-Addiction.com - you can order your copy of this book from Jill Hendrix at Fiction Addiction - a locally owned new and used bookstore on Woodruff Road across the street from Costco.

http://www.CreativeHealthSC.net - Contact Alison Lively to help you with Nutrition and Supplements. She is awesome - I have gone to her for 2 years now. I feel so much better than I did - I would feel even better if I did what I was told!

http://www.virardiinstitute.com - Need help letting go of the trash? Contact Gail for energy work and counseling.

http://www.NorthMainYoga.com - Great place to go for yoga! I donít have a personal trainer to recommend really but if you need help getting started check with your gym and ask your friends. Or let me know and I will but the word out there!

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Gift Certificates and Free Shipping In Our Online Store

Remember, you can now purchase gift certificates on line at http://www.RaspberryMoonST.com. Go to the store and then click on gift certificates.

And if you need something from Colorescience but can't make it to the shop, we now offer free shipping on our website, too!

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Here, There, and Back Again

If for any reason you are unable to make your appointment please call me 24 hours in advance so I may offer another client your time. Take a minute to add me to your phone - 864-271-2710, then I will always be at your fingertips!

I will be out of the office:

Looks like I'm here through the rest of January!

Bubbles

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