6 Brain Friendly Snacks

6 Brain Friendly Snacks

I hope your week is off to a great start! We have taken a look at so many great areas when it comes to stress and anxiety. Some insights, some tips, some tools…

If you find yourself struggling with stress and anxiety, I have more tools for you! Remember, it’s OK if some tools work for you while others do not. It’s also alright for things to feel uncomfortable at first. The more you give something a try, the more likely you are to see if it truly works for you or not.

On that note… here are two effective healing mantras to try:

“I breathe in calmness, I breathe out tension.”

Use this mantra while practicing deep breathing exercises to help calm your mind and body.

“Every breath I take brings me closer to peace.”

Focus on the present moment and the calming rhythm of your breath to find peace within yourself.

Today’s topic

Nourish Your Brain with These 6 Brain-Friendly Snacks! 🍓🧠

 

What we eat has a direct impact on our brain (and thus anxiety).

Want to make sure you’re feeding your brain the best fuel?

Here are 6 brain-friendly snacks: 

  • Berries: Such as blueberries, strawberries, and raspberries, are packed with antioxidants that help protect brain cells from oxidative stress. They also contain flavonoids, which have been linked to improved memory and cognitive function.
  • Nuts and Seeds: Nuts and seeds are rich in healthy fats, vitamins, and minerals that support brain health. Walnuts, in particular, are high in omega-3 fatty acids, which are essential for brain function. Almonds, pumpkin seeds, brazil nuts, and sunflower seeds are also excellent choices.
  • Dark Chocolate: Dark chocolate contains flavonoids and antioxidants that have been shown to improve cognitive function and mood. Opt for dark chocolate with a high cocoa content (70% or higher) to maximize the potential benefits.
  • Greek Yogurt or Kefir: Greek yogurt and kefir are rich in protein and probiotics, which support brain health and gut health, respectively. Choose plain Greek yogurt or kefir and add your favorite toppings for a delicious and nutritious snack.
  • Seaweed Snacks: Seaweed snacks are low in calories and packed with vitamins, minerals, and antioxidants. They’re also a good source of iodine, which is essential for thyroid function and brain health. Enjoy seaweed snacks on their own or pair them with sushi rice for a flavorful treat.
  • Bell Pepper Strips with Guacamole: Bell peppers are rich in vitamin C, which is important for brain health and immune function. Dip sliced bell peppers in homemade guacamole for a crunchy and nutritious snack packed with healthy fats and antioxidants.

If you’re seeking extra support and guidance on your journey to overcoming stress and anxiety, stay tuned, as I am committed to sharing the ways in which natural medicine can empower you (and me…) to live a more abundant and stress-free life.

Do you have any favorite snacks that leave you feeling well and relazed?

Head on over to my Facebook Group: Natural Solutions for Peak Wellness!

We would all love to hear from you 🙂

Make it a mindful day,

Christina

 

Christina Della Rocca, ND, MASS.d, FNLP, B.A.S.

Strategic Workplace Wellness Specialist & Concierge | Multi-disciplinary Wellness Practitioner

Spécialiste & Concierge de bien-être stratégique en entreprise | Praticienne en santé et bien-être

The Best 7 Doctors are Free

The Best 7 Doctors are Free

Do you agree with this?

The Best 7 Doctors are Free :

💗 Sharing a belly laugh with your favorite people

💗 Basking in the warmth of the sun

💗 Taking slow, deep breaths to calm your mind

💗 Moving your body in ways that feel good

💗 Expressing gratitude for the little things

💗 And connecting with the earth beneath your feet

These are the priceless habits that can truly enrich our lives.

Next time you’re feeling stressed or rundown, take a moment to appreciate the simple, free things that can make a big difference in how you feel every day.

 

Todays topic…

The nervous system is the foundation of health!

You can think of the nervous system as the body’s CEO, keeping everything running smoothly behind the scenes. It’s in charge of all the important stuff:

🫀 Like telling your heart to beat

🫁 Your lungs to breathe, and…

💪 Your muscles to move

 Plus, it’s the mastermind behind how you perceive the world around you and how you respond to everything from stress to emotions.

 However, when stress becomes chronic, it can take a toll on our entire body, including the nervous system: 

  • Immune Suppression:Chronic stress weakens immunity, diverting resources from healing and making you more vulnerable to illness. This stress response involves the nervous system as well.
  • Inflammation:Stress triggers inflammation and the nervous system plays a crucial role in this inflammatory process, amplifying stress’s impact on health.
  • Impaired Digestion:Stress affects digestion, causing problems like indigestion and IBS. This can hinder nutrient absorption, impacting healing.
  • Sleep Disturbances:Stress disrupts sleep, leading to insomnia or poor sleep quality. Restorative sleep is essential for healing, involving tissue regeneration and immune function.
  • Mental Health Impact:Chronic stress links to anxiety and depression, worsening physical symptoms and hindering recovery. Prioritizing mental health is crucial for healing.
  • Altered Neurotransmitter Levels:Prolonged stress alters brain neurotransmitters, affecting mood and cognition. Imbalances in serotonin and dopamine can cause depression, anxiety, and fatigue. 

In essence, to nurture our nervous system is to safeguard our overall health and well-being.

When we care for our nervous system, we care for the very foundation of our health. 

If you’re seeking extra support and guidance on your journey to overcoming stress, stay tuned, as I am committed to sharing the ways in which natural solutions can empower you (and me…) to live a more stress-free life. 

What do you do to nurture your nervous system? Head on over to my Facebook Group:Natural Solutions for Peak Wellness!We would all love to hear any tips you have to share! 

Make it a mindful day, 

Christina

Christina Della Rocca, n.d., MASS.d, FNLP, B.A.S.

Fondatrice et Spécialiste de bien-être stratégique en entreprise / Praticienne en santé et bien-être

Founder & Strategic Workplace Wellness Specialist & Consierge / Peak Wellness Practitioner

Morning routine to keep anxiety at bay

Morning routine to keep anxiety at bay

“You cannot start the next chapter of your life if you keep re-reading the last one.”

Just like turning the pages of a book, life offers us endless opportunities for growth and transformation. Yet, too often, we find ourselves stuck in the same old chapter, replaying past mistakes or dwelling on missed opportunities.

But here’s the truth: 👇

You cannot rewrite the past, but you have the power to shape your future. Your health journey is no exception. You cannot achieve your wellness goals if you’re constantly tethered to:

– Old habits

– Unhealthy patterns

– Or negative self-talk

Instead, I dare you to turn the page. Release the weight of yesterday’s choices and setbacks, for they do not define you. Each moment is a fresh opportunity to nourish your body, mind, and spirit.

So, let go of the past with gratitude for the lessons it taught you, and step boldly into the unknown. Embrace the adventure of discovering:

– New foods

– New activities, and

– New ways of caring for yourself

Remember, the journey to health is not about perfection; it’s about progress.

Celebrate every small victory along the way and keep moving forward, one step at a time.

Trust in your ability to create the life and the health you deserve. 💗

Morning routine to help keep anxiety at bay

Are you are struggling with stress and/or anxiety?

If so, try this calming morning routine to help keep stress and anxiety at bay 🤍

  1. Hydrate: Start your day by drinking a glass of water with lemon and a pinch of salt (optional) to rehydrate your body after a night’s rest. Prepare this the night before and keep it in the fridge for the morning.
  2. Mindful Breathing: Begin your day with a few minutes of mindful breathing. Sit or lie comfortably, close your eyes, and focus on your breath. Inhale deeply through your nose, allowing your abdomen to rise, then exhale slowly through your mouth, releasing any tension.
  3. Stretching or Yoga: Incorporate gentle stretching or yoga poses into your morning routine to loosen up your muscles and promote relaxation. Focus on slow, deliberate movements and deep breathing.
    Gratitude Practice: Reflect on what you’re grateful for. Consider keeping a gratitude journal and writing down three things you’re thankful for each morning.
  4. Healthy Breakfast: Fuel your body with a nutrient-dense breakfast to kickstart your day. Choose foods rich in protein, fiber, and healthy fats to provide sustained energy and stabilize blood sugar levels.
  5. Sunlight On Your Face: Spend a few minutes outdoors or by a window, allowing natural sunlight to touch your face. Sunlight exposure can help regulate your circadian rhythm and boost your mood by increasing serotonin levels.
  6. Set Intentions: Set positive intentions for the day ahead. Visualize how you want your day to unfold and focus on what you can control. Choose affirmations or mantras that resonate with you and repeat them silently or aloud.
  7. Plan Your Day: Take a few minutes to plan your day and prioritize tasks. Break down your to-do list into manageable steps and allocate time for self-care and relaxation. Having a clear plan can help reduce feelings of overwhelm and anxiety.If you’re seeking extra support and guidance on your journey to overcoming stress, stay tuned, as I am committed to sharing the ways in which natural solutions can empower you (and me…) to live a more stress-free life.

Do you have any morning routine rituals to share that help you keep stress and anxiety at bay? Head on over to my Facebook Group: Natural Solutions for Peak Wellness!

We would all love to hear any tips you have to share!

Make it a mindful day,

Christina

Prioritize Your Mind

Prioritize Your Mind

A few words from me, Christina, before we move into today’s focus!

FYI May is Mental Health Awareness Month 💗

It’s been a little while since I last popped into your inbox.

Some of you may have noticed, while some others may only be realizing at this very moment. Either way, I want to start out by saying I appreciate your understanding during my absence over the last bit.

At times, life can take us on a little journey away from health and well-being and that has been the case for me. I needed to take some time to focus on my own health and well-being and one of the ways I needed to do so was by accepting that I just couldn’t do it all!

Being a Type A, overachiever, and yes ok, a bit of a perfectionist (which I have already made great headway on over the last 3 decades), I fell into my personal “weak wellness zone”, which is : doing too much, wearing myself out too thin, and living with an unhealthy level of personal stress.

Even though lots of it was centered around good things, too much is too much! Something my mom would sit me down with through my teen years, twenties, and apparently must still to this day!

As an advocate of leading a healthy and WELL life, I have the “Nutrition & Hydration”, “Exercise & Movement” and “Sleep” (mostly) areas of the Functional Nutrition & Lifestyle Model I work with in my practice, quite well fine-tuned.

Nonetheless, I am always reminded how equally important it is to give the “Stress & Resilience” and “Rest & Relaxation” elements the important attention and care they too deserve!

Taking a step back, getting a grip on my schedule, accepting that I can only take on so much, and taking some time for R&R and self-care once again came to be the order of the day.

And so, in practicing what I preach, I set some priorities and boundaries, making some tough but necessary choices, to step away from the things I could, to create space to practice some well-needed self-care. This has been an ongoing life-long lesson for me… and it’s a tough one for someone who is high energy and loves to be on the move!

Recently someone wise told my daughter: “The hardest thing to change is our nature… ” and it really resonated with me… how true it is!

I am now slowly coming back to some of the activities I stepped away from. One of those being my weekly “News from Christina Della Rocca, n.d.” and the other my Private “Natural Solutions for Peak Wellness Facebook group”, where I share ideas, content, tips, tools, programs, create community, and more…

Soon, I will also be re-opening my schedule for a limited number of client appointments. Stay tuned for more on this for those who have been waiting.

In the meantime… I thank you for being part of my community and, as always, look forward to serving you in the best and most authentic ways I can.

Christina 

Now onto today’s focus…

Honoring The Month of May

“Mental Health Awareness Month’

 Now more than ever, it’s crucial to prioritize our mental well-being. In a world that often glorifies busyness and productivity, one I personally know all too well, let’s remember that taking care of our mental health is not selfish… it’s essential! 

☑️ Your mental health is a priority

☑️ Your happiness is essential

☑️ Your self-care is a necessity

This month, let’s break the stigma surrounding mental health and cultivate a culture of compassion, understanding, and support. Let’s check in on ourselves and our loved ones, prioritize self-care, and seek help when needed.

Together, let’s raise awareness, spark conversations, and foster a world where everyone feels seen, heard, and valued. Because your mental health matters. Your happiness matters. YOU matter. Forward this email to someone who needs to hear this! 

MICRO-HABITS

 Did you know that micro-habits can play a crucial role in resetting the nervous system?

 The brain has the remarkable ability to adapt and reorganize itself in response to experiences and environmental changes, a phenomenon known as neuroplasticity. 

By engaging in micro-habits regularly, we can leverage neuroplasticity to rewire neural pathways associated with stress and promote relaxation and resilience!

 This isn’t the only reason why micro-habits work though:

  •  Consistency: Consistency is key to creating lasting change in the brain and body. By incorporating micro-habits into our daily, weekly, or monthly routines, we reinforce positive behaviors and gradually shift our baseline level of stress and reactivity.
  • Stress Reduction: Micro-habits that focus on relaxation, mindfulness, and self-care can help reduce levels of stress hormones. By practicing these habits consistently, we signal to the body that it is safe to relax, which helps reset the nervous system and promote a state of calm and balance.
  • Habit Formation: Daily, weekly, or monthly micro-habits contribute to the formation of new neural pathways associated with healthy behaviors. Over time, these habits become automatic and ingrained, making it easier to maintain a balanced nervous system.
  • SelfRegulation: The regular practice of micro-habits enhances our ability to self-regulate and cope with stressors more effectively. By incorporating techniques such as deep breathing or meditation into our daily routine, we develop greater resilience to navigate life’s challenges.
  • Prevention of Chronic Stress: Chronic stress can have detrimental effects on both physical and mental health. By proactively engaging in micro habits that promote relaxation and stress reduction, we can prevent the accumulation of chronic stress.

If you’re seeking extra support and guidance on your journey to overcoming stress, stay tuned, as I am committed to sharing the ways in which natural solutions can empower you (and me…) to live a more stress-free life.

Be sure to head on over to my Instagram page @peaksantewithchristina and/ or Private Facebook Group where I will be sharing all kinds of things relating to stress and anxiety this month!

Do you have any micro-habits to share around managing stress and creating balance?

Head on over to my Facebook Group: Natural Solutions for Peak Wellness!

We would all love to hear from you 🙂

Make it a mindful day,

Christina

 

Christina Della Rocca, ND, MASS.d, FNLP, B.A.S.

Strategic Workplace Wellness Specialist & Concierge | Multi-disciplinary Wellness Practitioner

Spécialiste & Concierge de bien-être stratégique en entreprise | Praticienne en santé et bien-être

How many burpees does 1 cookie equal?

How many burpees does 1 cookie equal?

A few years ago I remember seeing a chart of “burpee equivalents” for food.  Have you ever seen it

  • A cookie = 141 burpees
  • Small meatball sub = 402 burpees
  • Big Mac = 506 burpees

I’ve also seen charts for how many miles it takes to walk or run off different foods:

  • 1 hour and 23 mins to walk off ¼ of a large pizza (or 42 mins of running at 5 mph)
  • 48 minutes of walking to burn off a blueberry muffin (or 25 minutes of running)

Which on one hand is interesting, because it makes you realize just how much of an impact what you eat can have body-weight wise … even though the numbers themselves are a little meaningless.

This is because there are a LOT of things that affect how many calories a person burns, from their sex to their size to their age, and more.

But on the other hand, this approach overlooks a very important fact:

the actual NUTRITION different foods give your body.

Food is so much more than just calories and how much it takes to “burn it off.”

Food can be :

  • packed with vitamins, minerals, and other compounds that help build and power your muscles and bones,
  • create and regulate hormones,
  • boost your immune system,
  • and help your cells and organs do their jobs.

And it can also be:

  • filled with unhealthy fats,
  • added sugars,
  • excess sodium,
  • and refined grains

… that make it harder for your body to function at its best.

The idea is to eat MORE of the foods that add value to your body … like veggies, fruits, lean proteins, whole grains, and healthy fats.

And also to eat less of those that don’t contribute to your health & wellbeing (like added sugars and ultra-processed foods).

Just something to keep in mind – because it’s not always about the calories!

Committed to your success,

Christina

Looking for some inspiration to add more plant power to your meals? We’ve got you covered with this plant power recipe book! We hope you enjoy the enjoy the recipes and how they make you feel!

Get your copy of the Plant Power Recipe Book

These recipes are easy to make and easy to love…

So don’t be surprised if the picky eater at your table ends up asking for seconds 🙂

At Peak Santé, we aim to help people find easy ways to live a healthy and fit life by creating a lifestyle that makes you feel great!

7 veggies & fruits that boost performance

7 veggies & fruits that boost performance

7 Fruits & Veggies for Athletic Performance

Green Peas. Peas are rich in protein (vital in the repair & rebuilding process), plus they contain magnesium and vitamin B6, both of which help with energy production, muscle contraction, and nerve function.

Oranges. When you work out, you create free radicals (aka “oxidative stress”) in your body, which can damage your cells. The vitamin C in oranges helps sweep up those free radicals while also boosting your immune system.

Another vitamin C superpower: Vitramin C helps you absorb iron.

Beets. Packed with nitrates, beets can boost your circulation, increasing the delivery of oxygen and nutrients to your muscles. This is important during and after your workouts.

Tart cherries. These small fruits are loaded with antioxidants that help you recover from workouts by reducing inflammation and muscle soreness. A small amount of tart cherry juice mixed into a protein shake is a great post-workout choice.

Spinach. Dark leafy greens contain important nutrients that boost performance, including magnesium, vitamin C, zinc, iron, and calcium. Not only that but they are a great sources of vitamin K, which helps you build and maintain healthy bones (as well as promote heart health).

Bananas. This fruit is a portable and a delicious carb source to give you fast pre-workout fuel. Even better, they’re packed with potassium, an electrolyte you need to maintain normal fluid levels in your cells. Potassium also helps your muscles contract and supports normal blood pressure. 

Sweet potatoes. There’s a reason sweet potatoes are a top choice by athletes. They are loaded with vitamin C, vitamin b6, potassium, and fiber. They also contain manganese, which can help your cells produce energy.

Pretty great list, right? Remember… food is fuel! Enjoy your favorite foods and pick them wisely.

Next time you plan or prep your meals, think about adding a few of them to your daily intake.

Christina

Looking for some inspiration to add more plant power to your meals? We’ve got you covered with this plant power recipe book! We hope you enjoy the enjoy the recipes and how they make you feel!

Get your copy of the Plant Power Recipe Book

These recipes are easy to make and easy to love…

So don’t be surprised if the picky eater at your table ends up asking for seconds 🙂

At Peak Santé, we aim to help people find easy ways to live a healthy and fit life by creating a lifestyle that makes you feel great!