What a Health Coach Eats, Winter Edition

I often get asked what I eat in a day and the answer to that question is “it depends”. I eat differently in winter than in summer and regularly check with my alternative medicine practitioners to check for imbalances and nutrient deficiency.

Having said that, you can still follow some simple basic principles to help your body feel its best regardless of the time of the year.

Here’s what a health coach (moi) eats during winter!

Now, below the video, tell me: do you eat for the seasons? What are you eating these days and how does your body feel? Let me know in the comments below!

Sore Throat/Laryngitis? You Need THESE!

Have a sore throat or laryngitis due to a viral or bacterial infection? Maybe even recovering from a nasty bout of the flu! (Yikes!)

On today’s video I’m sharing my tips for relieving the pain, clearing the phlegm and getting your voice back to pronto!

  1. Gargle with apple cider vinegar
  2. Gargle with warm water and sea salt
  3. use Oil of Oregano
  4. take Sage tea (but only at night time)
  5. Make ginger tea (or add it to your hot tea)
  6. Use Licorice Root tea
  7. Rub your chest and neck with Eucalyptus oil
  8. Take Aloe Vera

Check the video for more details! xoxo

7 Tips To Avoid The Winter Blues

Seasonal Affective Disorder (SAD) is a real condition that affects millions in the Western World and can increase your feelings of stress, anxiety, loss of productivity, and other emotional/mental conditions. While SAD is often temporary and in most cases not dangerous, it is disruptive to your quality of life.

If you suffer from SAD or any other type of depression, please get help. There is no need for you (or anyone) to suffer alone. There are many way to help relief the symptoms of SAD.

On the other hand, if you feel a little “blue” around fall/winter, you may have a bad case of the “winter blues”. While SAD and winter blues are used inter-changeably, they are not the same. SAD is a type of clinical depression, often a life-long condition while the winter blues is often temporary and situational.

On today’s video, I’m offering some herbal remedies and holistic approaches to help relief the winter blues that may also help you manage the symptoms of SAD.

  1. Get out of the house – even if ti’s hard
  2. Take in the sun (or supplement with a Vitamin D supplement)
  3. St John’s Wort – known as Nature’s Prozac
  4. Avoid Getting Sick – Use adaptogenic herbs like Rhodiola or Panax Ginseng 
  5. Feed your “2nd brain” – your gut with probiotics and probiotics
  6. Don’t isolate yourself
  7. Laugh out Loud

Check the video for more details! xoxo

Remedies for Occasional Diarrhea

Ugh! We’ve all suffered from it at one point or another…. diarrhea… and all that comes with it:

  • Stomach ache
  • Feeling feverish and ill
  • Dehydration
  • Uncontrollable bowel movements
  • Frequent passage of loose and watery stool
  • Abdominal cramps
  • Stomach pain
  • Dry mouth

The reasons why we suffer from diarrhea as far and wide, from bacterial infection to serious autoimmune disorders. Whatever the reasons behind your loose and watery stools, one of these natural remedies might be able to help.

Check out the video below to learn my go-to remedies to treat occasional diarrhea.

Now, in the comments below, tell me: Have you used any of these? Have they been helpful?

Do you know of any remedies as effective to manage diarrhea symptoms? Let me know in the comments below!

Gluten Free Open Avocado Toast

I love bread! There, I admit it! It’s fantastic, it’s comforting and it can be very healthy! I often choose gluten free, multi grain bread made by local bakers and using sustainably sourced ingredients.

One of my favorite snacks, light lunches or even dinners is a simple open avocado toast on gluten free bread. This ridiculously simple dish has just 3 ingredients, takes 5 mins to prepare and has over 10 grams of protein.

Click on the video below to see how!

Oh, and here are the ingredients, just for your enjoyment!

  • 1 avocado
  • 1 small tomato, firm
  • 3-4 fresh basil leaves
  • olive oil to taste
  • Himalayan pink salt to taste
  • Juice of ½ a lemon

Enjoy!

Is Leaky Gut Caused by Grains?

Vegetarian or Vegan and with Food sensitivities? Listen on!

So much has been said about grains causing leaky gut. Is it true? Why are we suffering from leaky gut and other gut problems when people have been eating grains for thousands of years {seemingly} without issues. What’s a healthy eater to do?!

I tried to answer these and other question on today’s video. So click on over below to learn more!

What do you think? Still planning on shying away form grains? Trying something new? Let me know in the comments below!

Over Eating And Feeling Miserable? Use these!

This is a little recipe I take with me everywhere I travel and have at home for those days when I overeat and/or eat away from home, meaning we might be eating things I normally avoid.

Sometimes switches on your diet, even if minor can wreak havoc on your digestion. Anything from stinky farts to constipation and feeling bloated and heavy for days!

In order to prevent those tummy troubles, I add these 3 seeds together in a jar and take them with me as an amazing homemade natural digestive remedy: 3-Seed Crunchy.

Check out why they’re awesome and how to make it here!

Wellness Smackdown Live in NYC

The first ever Wellness Smackdown Live Event is here. I’m beyond excited, humbled and honored to bring this labor of love to you!  So here are the details:

The EVENT

This 4-hour intimate experience has been designed to help you break old habits, build new, healthier ones and stick to your healthy living goals once and for all!

With Jovanka and her wellness expert guests, you will learn:

  • Ways to remove old patterns and behaviors that have been holding you back for years.
  • Learn Jovanka personal beauty and detox practices to promote energy, vitality and health.
  • The mindset techniques that bring you mental and emotional peace and joy.
  • The unique principles of the Wellness Smackdown™ that have helped Jovanka and hundreds of her clients look and feel their best.
  • How commit to investing in your health and longevity once and for all!

Is this EVENT for YOU

Do you ask yourself questions like:

  • Does food affect my hormonal balance and state of mind?
  • How do I eat for balance in body as well as mind/soul?
  • How do I remove old patterns and behaviors that have been holding me back for years?
  • I’m ready to commit to a better diet and a better lifestyle. Where do I start?

*Ready to join us? Click Here to Get Your Ticket and Use Discount Code: 2FOR1WS to get 50% off our ticket.

Meet our PARTNERS

My team and I have curated a list of amazing partners from vegan treats and to green juices, to essential oils and a clean beauty line. All curated with you in mind! Check out out partners here:

tomboyx+logo

young living

Simple_Squares

RawRevolution

protings-logo-black-lettering
mybohemiajewelrylogo

KRayne-Title-Banner-1 House-of-Juice_mainLogo_trans_black Ever_Skin Daily_Greens ARTEASAN

 

 

And btw, our goodie bags rock! Sponsored by Daily Greens, you’ll get juices samples, essential oils, even organic cotton underwear samples TomboyX. You’re going to love all our fun products.

So come join us on the first Wellness Smackdown Live on 2/27 in NYC!

Bring a friend and you’ll each get 50% off the price of entrance. Use Discount Code: 2FOR1WS

https://wellnesssmackdownlive.splashthat.com

 

 

Produced by The Lifestyle Lounge

lifestyle lounge logo large

Vegan Raw Chocolate Mousse

What do you do when on the go and in need of some fun superfood cacao treat? A raw vegan chocolate mousse of course! I’m making this treat on my Nutribullet so if I can do it on a tiny blender, so can you! Check out the video for my simple (on the go) and totally yummy recipe for a vegan chocolate mousse:

What I love the most about this recipe is that it’s filled with antioxidants, healthy fats, micronutrients and none of the bad stuff in commercial chocolates!

INGREDIENTS

  • 2 avocados
  • 3/4 cup pitted dates
  • 1/4 cup of cocoa powder
  • Chaga and Reishi mushroom tincture

INSTRUCTIONS

  • Blend until smooth
  • Blend until combined
Immune Boosting Herbs

I LOVE herbs and spices, take them with me everywhere I travel, use them for minor ailments and offer them to clients to compliment their wellness practice.

Check out this video of herbs and supplements that have drawn attention from researchers for their immunity protecting properties!

ALFALFA

The extensive root system allows the plant to absorb a high level of nutrients from the soil. It is known to detoxes the urinary tract, purify the blood and liver and have a strong alkaline effect on the body. It also promotes bowel movement regularity and healthy hydration.

ASHWAGANDA

This is an excellent adrenal supportive herb that balances the entire hormonal system. It reduces stress on the adrenal gland and stimulate the thyroid gland activity. It is also known to reinforce immune activity. It can help the body build a line of defense for the endocrine and metabolic systems.

ASTRAGALUS

One of the most potent immune tonics used to improve the lungs, strengthen muscles, increase metabolism, reduce stress and strengthen the genetics. It is also a diuretic and promotes waste elimination as it promotes digestion and adrenal gland function.

BRAHMI (GOTU KOLA)

An Ayurvedic herb that helps boost memory and improve dementia. It also balances neurotransmitters in the brain, reducing stress and improving immunity.

CHAGA MUSHROOMS

Chaga contains the highest amounts of anti-tumor compounds of any herb. It is also high in phytochemicals, nutrients, and free-radical antioxidants, especially melanin. Chaga is second only to cacao in antioxidant content and is a powerful anti-cancer herb.

Have you tried any of these? Let me know in the comments below!

 

Chia Pudding Parfait

This ridiculously easy and simple recipe is one I do 2-3x per week. So I wanted to share here with you my high protein chia pudding parfait! Check out the recipe in the video below:

INGREDIENTS

  • 1/3 cups of chia seeds
  • 1 cup of coconut milk
  • 2 tsp coconut nectar
  • ¼ tsp cinnamon

INSTRUCTIONS

  • Mix it up and leave in the fridge for 4-12 hours
  • Add your favorite toppins – I’m adding just some nuts.

Perfect treat, easy to make, great breakfast, snack or high protein pick me up! Let know how you like it in the comments below the video!

What’s The Daniel Diet

Have you heard of the Daniel Diet? It is based on the book of Daniel on the bible, which is often credited as the ancient foundation for a plant-based diet. On Chapter 10, the book describes the vegan fast the Prophet Daniel followed: “I ate no delicacies, neither came flesh nor wine in my mouth, neither did I anoint myself at all, till three whole weeks were fulfilled.”

In the book, after those 21 days, Daniel appeared healthier.

Check out the video to learn more!

So What Is The Daniel Diet?

The plan is a plant-based program inclusive of fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy oils. No caffeine, alcohol, additives, or preservatives are allowed. Usually, participants partake in the plan for a period of 21 days, often as part of a religiously motivated fasting period.

In 2010 researchers at the Univ of Memphis studied the diet and found that:

  • Fights inflammation
  • High in antioxidants
  • Lowers cholesterol
  • Protects against diabetes
  • Fights obesity

And even if you consume small amounts of dairy or flesh (perhaps as a condiment or in truly small amounts), they diet seems to provide the same benefits.

I love the idea of giving your body a respite from processed foods, chemicals and foods that produce an inflammatory response. And it’s a great reminder that a plant-based diet is not a fad diet, it’s been around since biblical times!

So get curious, add more plants to your plate and let me know how you feel! And let me know in the comments below!

New ABC Show “My Diet Is Better Than Yours” Hosted by Shaun T & Starring Jovanka Ciares!

AH-MAZING NEWS! I’ll be starting along with 4 other celebrity trainers and Shaun T of Insanity Workouts on a new show that will air on ABC prime time.  The show, called “My Diet Is Better Than Yours” and will premiere on January 7th at 9/8pm C.

This is an amazing opportunity to showcase alternative treatments and healthy living practices to mass audiences.

You’ll get the full scoop on the show’s premiere but what I can tell you right now is that my health coaching system, the Wellness Smackdown™ will be showcased as one of the 5 expert plans for people to follow to lose a significant amount of weight, improve their health and feel great again.

I’m honored, humbled and ECSTATIC to be chosen for this opportunity. And especially excited to show the world, and my communities (the Hispanic and Black communities) that it is possible to heal and thrive using the wisdom of the ages. And of course, a great chance to make the worldwide wellness and compassionate lifestyle communities proud!

This is a dream 10 years in the making. Please join me on January 7th to check out the series premiere!

Here’s one of the TV promos:

[youtube]https://youtu.be/Jk5lKN7MNcA[/youtube]

I’ll be sharing my own personal insights about the show and the process of coaching someone in front of national TV here on my video blog so make sure that you sign up for my newsletter so you don’t miss a beat!

In the meantime, please be well!

How To Improve Your Vision Naturally

So I work long hours and plenty of those are spend on the computer, writing, creating scripts for videos, researching. SO my eyes get very strained and I think I’m starting to use my eye sight. Went to the doctor who confirmed about a year ago that I was “just a few months away” from needing my first pair of glasses.

Don’t get me wrong, I think glasses are totally sexy but I don’t want to have to rely on them unless I absolutely have to.

Here’s what I did to improve my vision naturally:

As you know, I’m passionate about Ayurveda and so I went to my ayurvedic practitioner and friend Saadia who recommended I use this really popular herb to wash my eyes with. TRIPHALA!

Triphala is an ayurvedic herbal formula that comes in pills and powders and it’s used to support digestion, maintain regularity, assist natural internal cleansing and nourishing the entire body.

I take it regularly and love it. But the thing is awesome enough to help me strengthen my eye sight. Here’s what I did:

  • Boil ½ teaspoon in 12 ounces of water at low heat
  • Let it cool off
  • Drain using a coffee or almond milk strainer
  • Keep in the fridge for up to a week
  • Use an eye wash and rinse your eyes for a few minutes
  • Do it daily for a few weeks and see how you feel.

I can focus better, see smaller print and my eyes don’t get tired any more. It’s fantastic!

Benefits Of Moringa

Have you heard of Moringa? Is the new IT girl in the world of super foods! Check out the video to learn more!

Moringa is a tree native of South Asia but can be grown in the tropics around the world. People in India and Africa have been using Moringa for hundreds of years as medicine and in Ayurvedic and other types of herbal remedies.

The leaves of the plant are packed with nutrition: high protein content, calcium, vitamins C but all parts of the plant to treat anything from lack of mother’s milk to infectious diseases and its use is well documented in Ayurvedic texts.

Here are some of its benefits:

It grows really fast – really great to have a densely nourishing plant that can feed the poor of the world. Places where other nutritious foods may not be readily available, Moringa can be harvested all year round.

It’s high in antioxidants – Really high levels of antioxidants with loads of Vitamin C, beta-carotene and other antioxidants that protect against free radicals, prevent oxidative damage and prevent against premature aging.

It lowers blood sugar levels – This one study found women who took 7 grams of moringa powder daily for 3 months reduced their fasting blood sugar levels by almost 14%

It is packed with nutrients – Check this out, Moringa has:

10 times the vitamin A of carrots

25 times the iron of spinach

9 times the protein of yogurt

17 times the calcium of milk

15 times the potassium of bananas

12 times the vitamin C of oranges

It reduces inflammation – People use it to treat stomach ulcers (where was this when I had ulcers), and protect liver from chronic inflammation. It is also used to treat arthritis.

It can lower cholesterol and protect from different types of toxicity – It is believed that it can protect from some heavy metal toxicity like arsenic and it can even purify the water.

How to use it?

You can use the leaves fresh in your dishes (salads, smoothies) or the powder, which is how I’ve used it. I add it everywhere and even take 1 tsp in hot water to make tea. Tastes similar to green tea., a little earthy but good. You can also get it in oil form.

About Jovanka

Jovanka Ciares is a former entertainment executive turned Wellness expert, detox specialist, nutrition educator and author. She is the creator of the Wellness Smackdown™, a proprietary detox and weight loss program for natural weight loss which was featured on the first season of ABC’s “My Diet Is Better Than Yours”...

JOIN MY VIP LIST
 
Connect