Break the Fear Cycle: Brain Expert Shares Advice for Building Resilience During Challenging Times

Chattanooga, TN, June 8, 2021 ― Forced social isolation, shuttered businesses and canceled or scaled-down worship services have contributed to an overwhelming sense of loss and fear among people all over the world. And there’s a scientific reason for these emotions, explains Timothy R. Jennings, M.D., board-certified psychiatrist, master psychopharmacologist and founder of Come and Reason Ministries.

 

Dr. Jennings is a much sought-after speaker who regularly addresses non-medical professionals on the subjects of Spirituality in Medicine, Depression and its Spiritual and Physical Connections, and Alzheimer’s Dementia. He also speaks to medical professionals on the topics of Psychotherapy in Clinical Practice, Major Depression in the Primary Care Setting, and the Neurobiology of Depression — among many others.

 

He describes how the measures taken to mitigate the spread of COVID-19 can have physiological and psychological impacts that, like dominoes, will topple our sources of strength and resilience.

 

“Research shows that social rejection, isolation and loneliness activate the brain’s stress pathways, thereby increasing inflammatory factors, diminishing immune response and increasing vulnerability to viral infections and cancer, and make you less resilient in life,” he says.

 

In the shadow of government mandates that restrict our interactions with others, what can we do within our four walls to build our resilience and guard our overall wellbeing?

 

Dr. Jennings suggests we can boost our resilience through physical exercise, eating a healthy diet, getting regular sleep, cognitive training, having a healthy relationship with God and spiritual development — measures that can actually alter the way our brains react to stress.

 

“Healthy spirituality confers resilience in a multitude of ways,” he says. “It develops your higher cortex, which calms your fear circuits. You have less fear and you’re less anxious if you’ve got a developed prefrontal cortex. And if you have a loving relationship with a God you trust, that’s part of your prefrontal cortex. And if people have more love, they have less fear.”

 

Another part of our prefrontal cortex is altruism — something those with healthy spirituality are more likely to engage in — and helping others also calms fear circuits.

 

Our ability to face a crisis and bounce back is, in part, inherited from our parents and even grandparents through our genetic makeup, Dr. Jennings explains. But through a combination of mental, physical and spiritual adaptive measures, we can boost our resilience and improve our ability to overcome life’s challenges.

 

Dr. Timothy R. Jennings operates a private practice in Chattanooga and has successfully treated thousands of patients. He is a Distinguished Fellow of the American Psychiatric Association and Life-Fellow of the Southern Psychiatric Association.

 

He is also a prolific author whose books include The God-Shaped Brain: How Changing Your View of God Transforms Your Life; Could It Be This Simple? A Biblical Model for Healing the Mind; The Aging Brain: Proven Steps to Prevent Dementia and Sharpen Your Mind; and The God-Shaped Heart: How Correctly Understanding God’s Love Transforms Us.

 

To hear his presentations and to learn more about Dr. Jennings and his approach to brain and body health, please visit: www.comeandreason.com.

April Empties | Health, Beauty, Skincare, Makeup

Hey, Everyone!

Hope all is well with you.

I'm back to share my April Empties. As always, I'll share a brief review of each item and links to products in the headings whenever possible.

HEALTH

CocoaCeps Organic Dark Cocoa with Cordyceps + Reishi Mushrooms

I've been drinking this immune-boosting cocoa powder for years. Just add a scoop to your smoothie in the morning for a delicious and nutritious energy-boosting drink. It has so many health benefits and tastes great! 

Repurchase- Already have

Kirkland Q10 100mg

This is the first time that I tried the Kirkland brand Q10. I'm not sure about the quality. I prefer to purchase the Kaneka type of Q10 by Healthy Origins but the brand it was out of stock so I'm now trying out Country Life Q10 as it is also the Kaneka type of Q10, so far I like it much better than the Kirkland one.

Repurchase- Unlikely

FemMed Stress Anxiety Management

I really like this brand for many of their supplements. This was my first time trying this particular product that contains adaptogenic herbs along with B vitamins to help with stress. Unfortunately, I didn't notice a difference while taking them. I will go back to AdrenaSense for now or straight up Rhodiola as they work better for me.

Repurchase- No

Webber Naturals D3 Gummies

I've never been so consistent with taking my D3 every day until I got these gummies, because YUM! But do they work? Yes, I'd say that they do as I hadn't had any sun for months and my D levels in my blood work are in the normal range since taking these. I am trying out the Vitafusion ones' at the moment, they seem just as good.

Repurchase- Yes

BHI Calming Homeopathic Remedy

Another product I've been using for years. I take them at bedtime and throughout the night when I wake up. I don't feel any noticeable difference after taking them but they often help me fall back asleep, so they must be having some effect on my system.

Repurchase- Already have

Bach Rescue Remedy for Sleep

Another staple in my routine. It's an all-natural supplement made with Bach flowers. It seems to help take a bit of the edge off and helps me sleep in conjunction with my other sleep remedies. It's one I like to have on hand and I also take it when I wake up too early to help me fall back asleep. Doesn't always work, but I believe it does help so it's worth it to me.

Repurchase Already have

BEAUTY / SKINCARE

Nature's Way Liquid Coconut Oil

This is a liquid form a coconut oil that doesn't become solid when the temperature is cold- perfect for those of us with 4 seasons. I use it for baking, as a hair treatment, to remove makeup sometimes, and to massage on my cat's gums for oral health. 

Repurchase- Yes

AG Smooth Shampoo with Argan + Coconut Oil

I love this brand for my dry and frizzy hair. My favourite product by them is their leave-in conditioner called Fast Food, which was recommended by my hairstylist over 10 years ago and I keep going back to it! I found that this shampoo and conditioner did help with my dry and frizzy hair.

Repurchase- I would if I ever finish up what I have!

Live Clean Aromatherapy Foam Bath (Lavender Vanilla)

This is my go-to bubble bath product. I use it every time I have a bath and throw in some Epsom salts, too. I also use their other scents and rotate them depending on my mood. This is all-natural, smells fantastic, and so affordable. Can't be beat in my opinion. 

Repurchase- Yes

Mirenesse Sleeping Beauty Moisture Revival Sleep Mask

I love products like this but many of them clog my pores and make be breakout- luckily, this one does not. I like to use this as my last step at nighttime and feel like it locks in all of the moisture and ingredients from my serums and moisturizers. I use it several times a week or whenever I remember. lol

Repurchase- Possibly (currently testing out this one by Aveeno which is more affordable and seems to do the same thing) 

Indeed Mineral Booster

I really like the ingredients of this skincare booster. I wasn't consistent with it enough to notice if it really made a difference as I used it on and off. I do like this brand and the prices are good so I would try it again but make sure to use it consistently next time.

Repurchase- Yes

MAKEUP

Essence Brow Gel Mascara
This isn't completely empty yet but it's yucky enough that I've already replaced it. It's super affordable, cruelty-free and gets the job done. I see no reason to spend a lot of money on a clear brow gel.

Repurchase- Already have

Tarte Tartiest Glossy Lip Paint (Free Sephora Birthday Sample)
This was a decent gloss, it felt great on my lips as it was very hydrating. It's definitely a pretty, everyday colour. I just don't see a reason to spend a lot of money most lipglosses. I believe the shade is Rosy Nude.

Repurchase- No

LA Girl Pro Conceal HD Concealer in Natural GC972
This is my favourite concealer! It is great on blemishes and redness as well as for under the eyes as it is not drying and doesn't get cakey- perfect for aging skin like mine! This tube lasted forever too! There is a little bit left but it's VERY old and expired and I have many others to use up before I repurchase this. Oh, it's cruelty-free too.

Repurchase- Absolutely!

Hope you enjoyed seeing what I finished up and found my mini-reviews helpful!

See you next week and stay safe, everyone! 💗

Some links are referral, thank you for the support if you choose to use them. xo

Huge Empties | Makeup, Skincare, Health, Pet Care!

My last empties was in November (linked here), so I've accumulated quite a bit of empties since then. I had so much, that I had to exclude some from this post as it was just too much!

There is still quite a bit so I will keep the info as brief as possible. I will include links to products where possible. Prices won't be included as they are forever changing.

This fab product escaped from my skincare photo

SKINCARE

Equate Aloe Vera Continuous Spray:
I am not happy with the fact that this product contains parabens but until I find a better option, this is very effective and convenient to use with my NuFace. I use The Body Shop's Vitamin E Essence for my face and I use this when I treat my neck. It has a super fine mist and it's easy to apply. It's the only Aloe I've found that doesn't sting my eyes and skin.

Repurchase ✔

Garnier Micellar Water for Dry and Sensitive Skin:
I adore this micellar water and have backups galore! I not only use it to remove makeup, but I also use it often as my AM cleanse. It doesn't affect the PH of my skin like water does, it's gentle and hydrating, and it is enough for a morning cleanse since there isn't much dirt to remove.

Repurchase ✔

Reviva Labs Rosewater Facial Spray:
Love this rosewater toner. It's hydrating and soothing with aloe, herbs, minerals, and hyaluronic acid. I transferred it to my George's Always Active Aloe Spray bottle because I like the fine mist that the bottle has.

Repurchase ✔

Holistic Vanity Rosacea Care:
I love most of the products that I've tried from Pure + Simple Skincare (Holistic Vanity is a line of theirs). This product was just okay for me. I didn't notice anything from using it, although I don't have rosacea so it may work for those who suffer from it. I will stick with other products from Pure + Simple like their oils and serums that I love.

Repurchase ✖

First Aid Beauty Ultra Repair Cream:
I know a lot of people love this skin cream. I did not. I much prefer my Paula's Choice Skin Recovery Replenishing Moisturizer or the Cetaphil moisturizer shown in this post as they keep the moisture in my dehydrated skin much better than this cream does. It turned out to be an expensive hand cream for me.

Repurchase ✖

Dr. Dennis Gross Alpha Beta Extra Strength Daily Peel:
I received this sample from Sephora. I used it for 3 days and I found it drying and a bit irritating for my skin, it also caused my skin to breakout. It does have great reviews and it's something I could probably use occasionally but there are cheaper options that do the same thing, IMO.

Repurchase ✖

Cetaphil Hydrating Night Cream:
Apparently, this cream wanted a feature of his own as he snuck out of my skincare photo. I LOVE this night cream! I found it so hydrating for my dehydrated skin! I have a full review on it (linked here). Excellent cream if you have dehydrated or dry skin. It's lightweight and contains hyaluronic acid. A really great skin cream and beats out a lot of high-end products for me. My only gripe is that it's so expensive in Canada compared to the price in the USA!

Repurchase ✔

MAKEUP

Paula's Choice Lip and Body Treatment Balm:
This product is great as a moisturizing barrier on your lips, although you can use it anywhere. I love that Paula's Choice doesn't use fragrances in their products. The little tub lasts forever if you are just using it on your lips.

Repurchase ✔

Essence I ❤ Extreme Crazy Volume Mascara:
Another winning mascara from Essence. It gives me long and full lashes. I do prefer their Lash Princess but this would be my second choice for an affordable and fabulous mascara.

Repurchase ✔

Almay One Coat Mega Volume Mascara:
I love a lot of Almay products, this isn't one of them. I gave it 3 chances and it was absolutely horrible! The brush design made it impossible to apply and I have never had worse looking lashes. When I used this mascara, I looked like I had 3 eyelashes per eye! Somehow this has all 5-star reviews on Amazon! (Below is a photo of the wand).

Repurchase ✖

HEALTH

Garden of Life My Kind Organics Women's Once Daily Multi-Vitamin:
This is one of my favourite Multi-Vitamins. It's not overstimulating (I have sleep issues). The ingredients are fantastic and it's vegan. One of the few multi's where I actually feel a difference.

Repurchase ✔

Nature's Answer Rhodiola 100mg:
This is my favourite Rhodiola and I've been using it for years. It's a fabulous adaptogen and helps us deal with stress. I am currently trying out Adrenasmart, which contains the same dose of Rhodiola so it won't have to repurchase, atm.

Repurchase ✔

A. Vogel Avenaforce:
This is a tincture containing extract of oats. I used to find it a big help with my sleep issues so I decided to give it another try. Unfortunately, it didn't work for me this time. If you have sleep issues, it's worth giving this supplement a try. It should work for someone with average sleep issues.

Repurchase ✖

Eidon Ionic Minerals Silica:
Silica is an essential mineral involved in collagen formation and calcium management. This is a fab product but it's pricey. I am going to switch to Biosil and see how that goes. I mean if Christie Brinkley uses Biosil... 😄

Repurchase ✖

BHI Calming Homoeopathic Tablets:
LOVE this homoeopathic composition. I don't feel a difference when I take it but it does help a bit with my sleep issues. I also take it when I wake up. There are no contraindications with homoeopathics which is one reason I love them so much.

Repurchase ✔

Webber Naturals Super Sleep:
This product contains a small amount of melatonin, L-theanine, and 5 HTP. It's a very effective product. The first time I tried it I slept for about 12 hours straight! Now, I can only take it on and off as it will make my sleep more restless if I take it too many nights in a row (I have a very sensitive constitution). I like that you can break the tablets into halves or quarters, whatever you like, it's super helpful when I just need a tiny dose. This is usually available at Costco, too.

Repurchase ✔

Homeocan Homeopathic Medicine Insomnia:
Love this one! This worked wonders and I need to repurchase it asap!

Repurchase ✔

MISC.

Madre Labs CocoCeps Organic Dark Cocoa Beverage:
I drink this most mornings with protein powder as a smoothie. It tastes great and has certified organic cordyceps and reishi mushroom powders. So many health benefits!

Repurchase ✔

Jason Healthy Mouth Mouthwash:
I've been using this for years. It contains so many wonderful and natural ingredients for healthy teeth and gums. It lasts forever as you can dilute it with water 1:1, so the bottle basically doubles in size.

Repurchase ✔

Now Foods Xyli White Toothpaste:
Another product that I've been using for years. I've had better dental checkups since using it. It's fluoride-free, SLS-free, gluten-free, paraben-free, and it tastes great! Note: it's also available in mint flavours if cinnamon isn't your jam.

Repurchase ✔

PET CARE

Dr. Mercola Astaxanthin for Cats & Dogs:
Astaxanthin has so many health benefits for us as well as our pets. Unfortunately, my cat won't touch the stuff, I think he has some sensitivity to it. Although he wouldn't touch this, I recently gave him Krill oil by a different brand and we think he had a bad reaction to it. Krill also contains astaxanthin so we will stay away from it. If your pet can take astaxanthin, it's worth giving it to them. If you read about the benefits, you will be amazed. A shame that my boy can't take this. My cat does love and benefits from Dr. Mercola's Ubiquinol/ Q10 for pets.

Repurchase ✖

Sunforce True Colloidal Silver 10PPM:
Colloidal Silver is excellent to keep on hand for your pet's health. It can be used topically as well as internally. Excellent for many types of infections. The brand we used to buy at the pet store is no longer available so I purchase the same PPM (parts per million) at the health food store.

Repurchase ✔

HyaFlex Hyaluronic Acid For Joints (Cat Formula):
I notice a difference with my cat's sensitivity in his back and leg area, it is definitely reduced while he takes this. It's a clear and tasteless liquid that I put in his wet food and he has no problem taking it. Unfortunately, it is expensive but it's worth it. For now, I give him half the dose to make it more affordable.

Repurchase ✔

I hope you enjoyed hearing about what I loved or not so much. 

Always check with your doctor or health care practitioner before beginning any new supplements for yourself or your pets. 

Have a great week!

Not sponsored. Some links are referral links. Thank you for the support should you choose to use them.

iHerb Haul | Health, Beauty, Supplements (Hormones, Stress, Sleep)

I have a little iHerb haul to share today. Most of these items are repurchases for me. I'll share links to products in the headings and a little about them and/or why I take them or how they help me. I Hope you'll find the info helpful.

Supplements:

Brain, Heart, Hormone, Stress, Skin and Hair Health

Jarrow Max DHA 600 mg
I've been taking this fish oil for years. I've tried others but I always go back to this one. It has 600 mg of DHA per serving! I take it for many reasons from heart, brain, and skin and nail health. I've never had fishy burps from this product. I only take one per day just to make it even more affordable and also because I take so many other supplements. This product is dairy-free and gluten-free.

From iHerb:
DHA is the predominant fatty acid in the brain, nervous system and retina of humans. DHA is important for fetal and infantile neurological development. DHA also supports neurological function in seniors.

Now Food Evening Primrose Oil 500 mg

I stopped taking evening primrose oil for a while and decided I needed to start taking it again. It's supposed to help with hormone balance and also increase progesterone. Since I cannot tolerate even bio-identical progesterone, I look to supplements like this as well as vitex (which I am not currently taking but will probably go back to). As a bonus, evening primrose oil is also fabulous for skin and hair health! I like this dosage as it was recommended in a book I read a long time ago (I can't remember which book it was). I remember reading that our bodies will only be able to process 500 mg's at a time, so it's best to take 500 mg 2 x a day. I tend to only take one a day because I take many other supplements. This product is soy-free, gluten-free, and dairy-free.

From iHerb:

NOW Evening Primrose Oil has naturally occurring Gamma Linolenic Acid (GLA), an Omega-6 fatty acid also found in Borage and Black Currant seed oils. Although the body can synthesize GLA from other dietary fats, it can be more efficiently utilized for bodily functions when consumed in its preformed state. By supporting the body's healthy immune system responses, GLA may help to maintain normal skin barrier function, as well as a healthy vascular system. It may also be used as a nutritional support for mild discomfort associated with PMS.

Now Foods Glycine, Pure Powder 3000 mg

I purchased this product years ago based on its claims to help with sleep. I didn't notice anything so I didn't bother to keep taking it regularly. Fast forward to recently, and I decided to give it a try again, as our bodies changed and I thought maybe it would help me this time. I haven't noticed a marked difference in my sleep but what I did notice after taking it daily for a while was that I felt more relaxed and less stressed during the daytime. I take 1 tsp in a bottle of water and sip on it throughout the day. The results are very subtle and happen over time, at least for me. It's not like I drink it and then feel relaxed after like a herbal tea might. Its actions are subtle but effective. I will continue to take this. My Dr. informed me that what my body doesn't use will be eliminated in my urine, so I feel safe taking the larger doses. This product is also gluten-free, soy-free, and free of milk. 

From iHerb:

Glycine is the smallest and simplest amino acid, making it versatile for use in a wide range of functions. Glycine is necessary for the production of glutathione, DNA, creatine, bile, hemoglobin, and most proteins. It also helps to promote glycogen storage, thereby making glucose readily available for energy production. Glycine also functions as a calming neurotransmitter in the brain, where it facilitates nerve impulses and is important for the maintenance of healthy sleep patterns.

Beauty

Real Techniques Miracle Complexion Sponge with Travel Case 2 pc
I have purchased many Real Techniques products from iHerb as it's usually much cheaper than buying it at my local store. I was so happy to see that they carried this new product that contains their Miracle Complexion Sponge with their new travel case! Such a neat idea, even for use at home to keep my sponge protected from germs and dirt. The travel case is vented so the sponge can get some air and dry out properly.

Cococare Cocoa Butter Cream 1 oz
I added this product to get my order to approx $50 dollars so I could get free shipping! It's a nice size for my purse and will surely help out my dry, dehydrated hands during the cold months to come.

I always check my cart on iHerb and make sure that I'm getting the most bang for my buck. For example, if you're shopping on iHerb, keep checking the cost of shipping as you add and remove products, you'll see that the price will fluctuate and I can usually get free shipping on my orders. Being in Canada, I usually opt to prepay duties and taxes as it eliminates the "handling fee" that Customs will impose if they decide to charge you for taxes etc. Also, check for samples and trial sizes if you need to get to that free shipping threshold.

I hope you enjoyed seeing what I purchased this month and found some of the info helpful.

If you plan on shopping with iHerb, you can save 5% OFF your entire order with discount code AGU725 or just use this link. This code can be used by anyone, unlimited times and it doesn't expire so you can share it with your friends and family as well. The discount code is good for new and existing customers. (This is a referral link).

iHerb's shipping is super cheap and super fast!

Remember to always check with your Doctor or healthcare practitioner before adding any supplements to your routine.

Not sponsored. Referral links are used in this post. Thank you if you choose to use them.

iHerb Health Haul | Anti-Aging, Sleep, Stress, Pet Health

It's been a while since I shared what I've hauled from iHerb. I thought I'd share this one as it contains current essential supplements for me and my pet, and I figured that some of you might be interested in some of these products.

I will share links to products in the product heading. I leave the prices out because they are forever changing.

General Health, Stress & Sleep

Now Foods Glycine (Free Form) Pure Powder- 1lb

From iHerb:
Glycine is the smallest and simplest amino acid, making it versatile for use in a wide range of functions. Glycine is necessary for the production of glutathione, DNA, creatine, bile, hemoglobin, and most proteins. It also helps to promote glycogen storage, thereby making glucose readily available for energy production. Glycine also functions as a calming neurotransmitter in the brain, where it facilitates nerve impulses and is important for the maintenance of healthy sleep patterns.

This product is Vegan/ Vegetarian and Non-GMO.

I don't know a whole lot about amino acids but I picked this up before as it's supposed to help with sleep. I found the action very subtle but what I noticed over time, with daily use, was reduced stress and anxiety. I believe that it's helping with my sleep as well, but I have to stop taking melatonin to truly be able to tell, as melatonin helps me fall asleep but has started to cause me to wake up prematurely. I take 1 tsp of the Glycine powder in my water bottle and sip it throughout the day. It has a slightly sweet taste to it. It's recommended that you take it on an empty stomach, like other amino acids. I find this powder form much more affordable than taking capsules and it's also easier to take.

Nature's Answer Rhodiola Rosea (Standardized)- 100mg / 60 caps

I've been taking this Rhodiola for years! I've taken the occasional break (which I recommend with most herbs), but I really don't like to be without it. Rhodiola is a herb and an adaptogen. Adaptogens help our bodies deal with (adapt) to stressors. I've tried other brands and doses but I find that this one works best for me. I only take one capsule daily.

Dr. Axe on Rhodiola:
"Rhodiola rosea contains a phytochemical known as salisdroside. This component helps relieve anxiety and combat aging. Rhodiola suppresses the production of cortisol and increases levels of stress-resistant proteins."

This product is Vegan/ Vegetarian and Gluten-Free.

Reported Benefits:

• Energy
• Reduces stress and anxiety
• Prevents fatigue
• Increases stamina
• Boosts physical energy
• Improves mood and well-being
• Increases memory and focus
• Improves athletic performance
• Promotes physical recovery
• Cortisol reduction
• Normalizes stress hormones

BHI Calming Homoeopathic Complex- 100 Tablets

Homeopathics can do wonders for many ailments. Many believe in only single remedies but I have found benefits from many composition formulas like this one.

These calming tablets state they relieve nervous tension, irritability, and sleeplessness. I take these for sleep and they are often the ticket to send me over the edge into sleep or to put me back to sleep if I wake prematurely. I have tried many other formulas with some success but I've had the most success with this one. I keep going back to it and luckily, it continues to work for me.

Active Ingredients: Each tablet contains: *Chamomilla 2X, *coffea cruda 10X, *humulus lupulus 2X, *ignatia amara 8X, moschus 10X, *nux vomica 30X, *passiflora incarnata 2X, *sulphur 12X, valeriana officinalis 2X, *veratrum album 4X 30 mg each.

Pet Health

Hyalogic HyaFlex Hyaluronic Acid for Joints Feline Hip & Joint Formula- 1oz (Dog formula linked below)

Info from iHerb:
Hyaluronic Acid (HA) is revolutionizing the joint health management for humans, horses, and now your pets. Found naturally in all living organisms, it provides the elastic shock absorbing properties to support healthy joints for your pet.

HyaFlex is patented for joint health and helps to compensate for your pet's depleted ability to produce Hyaluronic Acid with age by maintaining and supporting healthy movement and lubrication.

I gave this to my cat as prevention as he ages. I saw him benefit the same day, as hours after I gave it to him, he suddenly began charging around the house. His hips seem less sensitive to the touch as well. I said I was going to switch to another herbal formula for joint health but it's very difficult to administer that one. This one is so easy as it's tasteless and he laps it up when I put it in his wet food. To make it more affordable, I give him 1/2 the recommended dose and he still benefits. I will bump up the dose if I have to but for now 1/2 the dose is working.

This product is Vegan and Gluten-Free.


Dr Mercola Ubiquinol For Cats & Dogs- 58ml

Info from iHerb:

• Helps To Support Normal Cardiovascular Function and Reduces Oxidative Stress
• For Cats & Dogs
• Made with Quality Ubiquinol
• Recommended to Support Normal Cardiovascular Function and Reduces Oxidative Stress.

I'm a huge fan of CoQ10 and I've personally been taking it daily for over 16 years! My heart actually repaired itself from a condition called Mitral Valve Prolapse (MVP) and I attribute that to the Q10 I've been taking (linked here). 

My cat has been taking this Q10 for quite some time. I noticed that he was benefiting right away so I continued to give it to him. The dose is based on your pets weight and my cat only needs 1 drop per day, so it's quite affordable for us. Doses start at 1 drop per day to 8 drops per day for the largest size pet. There is a dosing chart on the product page, linked here.

I hope you enjoyed seeing my most recent iHerb haul and what some of my current essential supplements are for me and my pet. Hopefully, you found some of the info helpful!

As always, check with your Doctor or health care provider before beginning any new supplements. Health and Beauty Girl is not a health professional. I am sharing what helps me and my loved ones in hopes of helping others.

If you plan on shopping with iHerb, you can save 5% OFF your entire order with discount code AGU725 or just use this link. This code can be used by anyone, unlimited times and it doesn't expire so you can share it with your friends and family as well. The discount code is good for new and existing customers. (This is a referral link).

iHerb's shipping is super cheap and super fast!

Not sponsored. Some links are referral links. Thank you if you choose to use them and support this site.

8 Simple Tips to Get Your Best Night's Sleep!

This post is sponsored by Fabletics. All opinions are my own.

8 Simple Tips to Get Your Best Night's Sleep

While we run around doing many important things during the day, the most important thing of all takes place while we sleep at night. During sleep, our body gets to work regenerating cells, fighting off viruses and infections and repairing parts of our body.

If you get less than 6 hours of sleep each night, your body might not be working at its full potential. It's recommended that adults get 8 hours of deep sleep each night so that their body can restore itself.

Luckily, I have some easy tips that will help you get the most restful sleep imaginable and also help you fall asleep more easily.

1. Avoid Spicy Food and Cheese Right Before Bedtime

This is a tough one for me as I love my apples and cheese as a snack and often times I'm guilty of having it just before bed. But, research shows that spicy foods and cheese can both disrupt sleep patterns. Researchers believe that this is a biological response to foods which the body mistakenly thinks are dangerous. So, if you absolutely must snack before bedtime, stick to healthy fruits and vegetables.

2. Cut Back on the Booze

If you've ever gone to sleep after a few too many, you know how common it is to wake up in the middle of the night feeling dreadfully dehydrated. While some people believe that having a "night cap" will help them fall asleep more easily, alcohol actually inhibits restful sleep as the body struggles to process it through the bloodstream. Sugary alcohol drinks like wine can even result in a sudden burst of energy hours after consumption as the body processes the sugar. I've experienced this myself by waking suddenly only a few hours after falling asleep.

3. Take Up Aromatherapy

Aromatherapy is the use of essential oils to trigger responses in the brain. Certain oils like lavender, clary sage, jasmine, and rosemary have been found to reduce stress significantly and encourage relaxation and deep sleep. Consider investing in an oil diffuser. This device sits on any tabletop and allows you to diffuse essential oil into the air throughout your bedroom while you drift off to sleep. Alternatively, you can place a few drops of your chosen essential oil onto a cotton round and place it next to your pillow.

4. Exercise And Fresh Air

Exercise is a great way to tire yourself out so that your body will be drained enough to fall right asleep. Exercise also reduces stress that can keep you up at night. I personally love HIIT (high-intensity interval training) and hiking. Even a brisk walk in the fresh air outside can do a world of good to relieve stress and have us drifting off to sleep more easily. If I'm exercising closer to bedtime, I love to pop in a yoga DVD. It can be hard to stay motivated, though. A few ways I stay motivated to workout is with cute new exercise clothing, trying out new workout routines, and/or finding a workout buddy.

5. Wear Comfy Clothes

Invest in some comfortable clothes that you can wear while you lounge and sleep. Comfortable clothes that you can wear around the house will keep your body feeling unrestricted, allow proper blood flow and relax your muscles so that you can fall asleep more easily. We've all heard of the current craze over "athleisure wear," and I'm all for it! Who doesn't want to look cute while being comfy at the same time?

Companies like Fabletics offer stylish athletic clothes that are cute enough to lounge around in. Because of the comfortable fabrics, they work great as sleepwear as well. Items like the Analia Short and the Palisades Top are perfect for relaxing comfortably.

6. Drink Herbal Teas

Chamomile and lemon balm teas are two of my favourites to help me unwind before bed. Chamomile tea has been used as a sleep aid for centuries. Chamomile and lemon balm both encourage relaxation of both the mind and body, allowing you to drift off to sleep easily.

7. Take a Hot Bath or Shower

Studies show that sudden temperature shifts make our bodies feel tired. Therefore, try taking a super hot shower or bath right before bedtime. While your body cools off from the hot water, you will feel a sudden sense of relaxation, allowing for a better night's sleep. You can also try turning down the thermostat, which will help with sleep by cooling down your body.

8. Learn How to Let Go of Stress

Even if our body is feeling exhausted, if we have a lot on our mind, it can be very hard to fall asleep. That's why it's important to find a stress-reducing technique that works for you like yoga or meditation. Keeping a notepad by your bed to write down what's on your mind can help free your mind from the worries for the time being. I also find that practising mindfulness by living in the moment can be very helpful. A relaxed mind is much more conducive to a restful sleep.

I hope you find these tips helpful. Incorporating some of these tips into your daily routine should have you drifting off in no time!

Let me know what tips you have to get your best night's sleep!

*This post is sponsored by Fabletics. No affiliate links are used. Always check with your Doctor before beginning new supplements or exercise routines.

Rhoziva | The Benefits of Rhodiola

Rhoziva

Most people that know me or my blog know that I'm really into health products. I follow Canadian makers of the health supplement Rhoziva on Twitter. They are some generous folks, I'll tell you. I wound up being "fan of the month" for June, and they sent me a beautiful box full of health and beauty goodies. Included in my package was their Rhoziva supplement that contains the adaptogenic herb, Rhodiola, as well as other beneficial vitamins and minerals.

I have been a strong believer and user of the herb Rhodiola (rhodiola rosea), the main ingredient in their Rhoziva supplement, for years now. Rhodiola is an adaptogen. Adaptogens help our bodies deal with (adapt) to stressors.

Dr. Axe on Rhodiola:
"Rhodiola rosea contains a phytochemical known as salisdroside. This component helps relieve anxiety and combat aging. Rhodiola suppresses the production of cortisol and increases levels of stress-resistant proteins."

Rhoziva Blister Packs

I like that Rhoziva comes in blister packs so they are perfect to take with you on-the-go or for travel.

What is Rhoziva: 
" Rhoziva is a proprietary herbal blend utilizing the powerful Rhodiola Rosea root that has been proven to fight fatigue, promote mental focus and clarity, enhance memory, increase physical endurance during periods of physical exertion and help support physical and mental stamina during times of increased stress."

You can find much more info on Rhodiola on Rhoziva's website (linked here) or on the web.

Reported Benefits:

• Energy
• Reduces stress and anxiety
• Prevents fatigue
• Increases stamina
• Boosts physical energy
• Improves mood and well-being
• Increases memory and focus
• Improves athletic performance
• Promotes physical recovery
• Cortisol reduction
• Normalizes stress hormones

These are just some of the benefits of this wonder herb.

Ingredients: 
Per capsule:
100 mg Rhodiola Rosea root (extract) (3% Total Rosavins)
Other Active ingredients include: Salidroside, Tyrosol, Rosiridin, Kaempferol, Gallic acid and Cinnamic acid.
3.6 AT [8IU] Vitamin E (dl-alpha-tocopheryl acetate)
5 mcg [200IU] Vitamin D3 (Cholecalciferol)
12.5 mg Vitamin B5 (Pantothenic acid)
2.5 mg Pyridoxine (Pyridoxine hydrochloride)
2.5 mcg Vitamin B12 (Methylcobalamin)
7.5 mg Zinc (Zinc oxide)
37.5 mg Magnesium (Magnesium glycinate)
100 mcg Folic Acid (Folate)

100% Vegetarian, gluten free, and no artificial flavours or colours.

Suggested Usage: Adults (age 18+): take one capsule in the morning and one in the early afternoon, OR take two capsules in the morning. For best results, take 20 to 30 minutes before breakfast or lunch. If you take it past the first half of your day, you find yourself too over-energized before bedtime. Store in a cool, dry place.

Warnings: Consult a healthcare practitioner prior to use. Do not use if you are pregnant or breastfeeding. For periodic use only. Consult a health care practitioner regarding use beyond 4 consecutive months. Store away from children.

My Experience:
The main benefits that I have noticed from my use of Rhodiola are stress reduction, regulation of  my menstrual cycle, and help with insomnia (specifically, preventing early morning awakenings).

I think this supplement can benefit most people, and it's good for so many ailments. Even those just needing some extra stamina in this world that seems to be on constant hyper-speed could benefit.

If you are interested in trying Rhoziva, it retails for $34.99 for 60 capsules. You can purchase it on their website linked here or at many health food retailers.

Rhoziva is formulated in Canada by Nanton Nutraceuticals, and their products go through stringent testing before going to market.

Thank you again to the super-generous folks at Rhoziva/ Nanton Nutraceuticals. If you're not following them on Twitter, you should consider it... You could become their next fan of the month!

You can find more information on Rhoziva's website.

Note: Remember to always check with your Doctor before beginning any new supplements.

No affiliate links. Product was a free prize from Rhoziva for being their fan of the month on Twitter.