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How to Lower Blood Pressure

1/25/2021

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3 easy ways to lower your blood pressure
I think we can all agree that the world looks vastly different right now than it did a year ago. Maybe even vastly different than it did last week. The one sure thing is that our world is constantly changing and it is causing an overall spike in stress. 

An article by Mayo Clinic explains what happens to your body under acute stress scenarios. "Your body produces a surge of hormones when you're in a stressful situation. These hormones temporarily increase your blood pressure by causing your heart to beat faster and your blood vessels to narrow."

Things that may be causing stress on the body:
  1. Overwhelm
  2. Noise Pollution
  3. Food / Lifestyle Habits
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So what can I do?

1. Get outside in nature!

Plants can help you. Phytoncides, specifically, are plant derived essences that help the plant fight disease and since we have evolved harmoniously with trees, they help us fight disease too. "Phytoncides are antibacterial, they ​reduce stress fifty-three percent and lower blood pressure five to seven percent." - Florence Williams

Visiting or live in the Asheville area? Come reduce stress and lower blood pressure with us on one of our guided Mindfulness Hikes
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2. Breathe

Studies have shown that having a regular breath-work practice can help to lower your blood pressure. Developing a meditation or breath-work routine is a great way to keep focus on your breath. As you develop this practice you will be more equipped to call on these routines in times of stress or anxiety. This will help you to minimize the amounts of high blood pressure spikes throughout stressful climates. 
Breath work and Meditation Class
Personalized Private Yoga Class
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3. Eat wholesome foods

Eating whole, plant based foods is one of our best defenses against hypertension and illness in general. Foods and habits that cause oxidative stress are meat, dairy, processed foods, certain oils, alcohol consumption, and environmental toxins such as smoke inhalation. When we provide our bodies with foods that are easy to digest and minimize the oxidative stress in our bodies, we are more equipped to handle the other stressors that happen in life.  The best foods to combat oxidative stress and free radicals are non-synthetic antioxidant rich fruits and vegetables. 
Learn more about plant based nutrition coaching
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Committing to a Healthy You

1/18/2021

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​What does commitment mean to you? ​

We've all made a lot of personal commitments in our lives but how many of those have we actually stuck to? There are probably a few commitments still lingering that we wish we would have followed through with, but haven't circled back around to quite yet. 

To keep a commitment, we need to do more than just say "I'm committed to...". While being able to name our commitment or goal is an important first step, it isn't the only piece to the puzzle.

Some "haves" to consider when addressing new commitments

  1. Have a passionate why If your why isn't important to you or someone you love, chances are it won't be worth enough to you to keep it. Write out a list of all the reasons why you want to stick to this new goal or commitment (dry erase marker or lipstick on the mirror always works great as a daily reminder).
  2. Have a plan If you don't have a plan set up, it's easy to settle into old habits. Strategizing this path to the new habit is so important. It's the thing that keeps you accountable, the thing you can refer back to and follow step by step. 
  3. Have a foundational understanding of the benefits of your commitment. This helps you share and teach others, giving you and your commitment a greater purpose.​ Having a deeper sense of purpose surrounding our goals or commitments lays the groundworks for powerful change. 
  4. Have patience with yourself We often put added pressure on ourselves by sharing our commitment or goal to a large network of people, thinking this will hold us accountable. This can create added pressure to "not fail." We are humans, which means we aren't going to be perfect all of the time. Have a small group of supportive people on your side that will lift you up no matter what ebbs and flows in your life, and always practice radical self love through every step you take. 

Looking for additional support committing to a healthy you? ​

​Our coaching lays out the groundwork for you to follow. We will help you stay committed to choosing YOU and your commitment to yourself first!
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Why am I so tired?

1/11/2021

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5 Easy Energy Builders
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We often hear people say that they wish they had more time in the day, and more energy to get through it. Many of us are experiencing burnout from overloading with caffeine and sugary energy drinks. We might find that the extra cup of coffee just doesn't affect us anymore and even leaves us more tired. 

Some of the most common reasons we experience fatigue are a lack of proper nutrition or hydration, inconsistent sleep patterns, adrenal fatigue, and overwhelm.
We've been there and we hear you!
Here are some healthy and sustainable energy boosters
​that will give you the energy you need to thrive! 
  1. Switching to an all organic lifestyle
    Non-organic, conventional foods have chemical pesticides such as glyphosate, that build up in the body and cause fatigue, pain, and sluggishness. The "big O" Organic produce can be a bit more expensive indeed. We recommend finding local farms that may not have the FDA certified label but practice organic farming. Ask questions and build relationships with the people you shop from. Google search different farms to find which ones have sustainable practices. Learn about the different types of sustainable certifications here.
  2. Apple in the morning
    The nutrients and naturally occurring sugars in an apple have the same affect energetically on the body as a cup of coffee! What it doesn't have, however, is the acidity and the heavily addictive drug, caffeine. You know what they say, an apple a day.... 😉
  3. Breath of fire
    This Kundalini practice is a great way to get your blood moving and heart rate up! Pair it will some cold therapy or a cold shower and you will experience an even more invigorating energetic boost! Check out this quick practice to start incorporating breath of fire into your daily routine: Kundalini Breath Practice
  4. Form a tea ritual
    Tea is a lot gentler on your system and provides amazing added benefits like polyphenols in green tea. 

  5. Adding foods rich with vitamins B1, B2, B3, Manganese, & magnesium.
Foods like:
  • GF whole grains such as quinoa, millet, oats, brown or white rice
  • Legumes
  • Nuts
  • Seeds
  • Dark leafy greens such as spinach, chard, & kale
  • Avocado
  • Asparagus
  • Almonds
  • Broccoli
  • Carrots
  • Peas
  • Potatoes 
  • Sea vegetables such as chlorella, spirulina, and seaweed (watch out for artificial dyes in pre-made seaweed salads)
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Remember that it is ALL about sustainability when it comes to new rhythms and practices. Start with just one of these steps, adopt it for a couple of weeks until it becomes a habit, and then start to build upon these new habits. By incorporating these practices you will be nourishing your body and giving it the boost it needs to climb any mountain!
These changes aren't always the easiest to do on your own. We would love the opportunity to work with you on your health and wellness goals. 
Work with us!
To learn more about who we are you and what we offer you can find our story here.

You are worthy and you are loved! 

​XOXO
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Do your food habits advocate for justice?

1/4/2021

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“Loss of completion signals emptiness, but let me tell you: depletion can be just the thing. You are using, have used up the old life, the old way. Now will rush in the energetic, the flexible, the unmistakable knowing.” 

​- Alice Walker

2020 was not what anyone expected.
  • COVID-19.
  • The repeated exposure of systemic racism & police brutality.
  • Violence against Black Americans.
  • Widespread job loss.

These massive disruptions to our daily life, and awakening to histories we weren’t taught, have been unsettling for many of us.

Some of us are gaining a new understanding that parts of our old life we thought were serving us were actually serving us in all the wrong ways. We can no longer see through the lens of our old life, and we shouldn't want to.
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​This is how we can grow, and how we can heal. ​
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So, what can you do?

Since our area of focus is health and wellness, we are going to talk about some steps you can take in this realm to work towards a better and more just health and wellness system for all.
  1. Educate yourself on food and wellness justice! 
  2. Identify your privilege, if any, and figure out where you can make positive changes in your life and the lives of others.
  3. Support local, sustainable agriculture and organizations fighting food and wellness injustice.
  4. Donate healthy and nourishing foods to local non-profit organizations helping to feed those in need.

Are you ready to make some changes?

Our services are rooted in compassion for all beings. We implement a variety of healing modalities, but we always honor the body. We invite you to bring purpose to your healing, from the inside out, with us.
I want to learn more
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Harmonize Your Health is a holistic wellness company whose mission is to introduce their community and clients to a variety of healing modalities that are aligned with respect for our bodies and this beautiful planet we live on. We specialize in connecting with others to help guide them on their healing journeys, particularly ailments that stem from the standard way of living in America. Our practice will open you up to new healing avenues and creative expressions in and out of the kitchen. 

Our work doesn’t stop at our services. As two proud queer womxn advocating for social justice in the wellness space, we are constantly supporting other initiatives and seeking out ways to give back to the LGBTQ+ and other marginalized communities. Harmonize Your Health is about supporting your health, social change and evolution. 
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