It’s thought that stress is one of key factors in many diseases. Stress causes internal inflammation. Simple enough. George Slavich, a postdoctoral fellow at the UCLA Cousins Center for Psychoneuroimmunology, and Shelley Taylor, a UCLA professor of psychology, published a paper showing increases in inflammatory activity in individuals who were more stressed. Stress can be adaptive, which means we can learn to adapt to being stressed, but chronic inflammation can increase the risk of a variety of disorders, including asthma, rheumatoid arthritis, cardiovascular disease, certain types of cancer, and depression.

No bueno.

Here’s a few easy steps for reducing inflammation, and hopefully, in turn reducing stress:

Deep Breathing: We don’t have to be all guru about it. Just taking a few deep breaths, inhaling through the nose, and out through the mouth, decreases stress response, brings fresh oxygen to our whole system, and calms us down. Or try “fire-breathing”: Take a deep breath in through your nose, then exhale and inhale quickly through nose, finishing with a deep inhale, and a big exhale.

Take a Walk: 10 minutes. It moves everything around, and allows your body to release some pent up anxiety.

Drink Tea: Obvious product plug, but a worthy one. Just taking the minute to boil water and get your tea going is calming, but there is a lot of research showing anti-stress benefits of different ingredients in our blends. Dr. Mowery, of Brigham Young University, showed the anti-stress and anti-fatigue benefits of gotu kola and capsicum. Gotu Kola is in our Nightly Beauty Tea, capsicum is in our Daily Beauty Tea. Gotu kola extremely high in the B-complex vitamin group. This may account for its effects on the brain. It is especially high in thiamine (B1), riboflavin (B2), and pyridoxin (B6). B complex is necessary in providing energy for the body, by converting carbohydrates into glucose, a usable form of sugar for the body to burn. The B complex is responsible for the normal functioning of the nervous system as well. A healthy nervous system allows for a better functioning and organized brain. In one investigation of the anxiolytic (antianxiety) effects of gotu kola, twenty healthy volunteers were given either a single dose of gotu kola or a look-alike placebo. Results showed that compared with placebo, gotu kola significantly reduced the response of the subjects to a series of laboratory stressors (loud noises and other startling events) administered over the subsequent thirty to sixty minutes.

Limit Sugar Consumption: Sugar causes an internal inflammatory response called glycation. Unfortunately it also affects our pleasure brain centers, which makes us reach for sugary treats in times of stress. It is a lose-lose situation. Try a tablespoon of almond butter instead.

I’m a bit stressed today. This blogpost is primarily as a reminder for me, but I know I’m not alone! xo, melissa

More research has proven what any of us who attempted the “no or low fat diet” figured out on our own: it is a lame idea. The Harvard University of Public Health found that low-no fat foods cause way more harm than good, particularly since they tend to be loaded with sugar, empty carbohydrates and sodium; and natural non-fat foods often need fats for the vitamins and minerals to be absorbed. Wonder how much that conclusion cost them? Some of the healthiest foods in the world are filled with fat. And I know, from plenty of experience, that it is impossible to get fat from avocados, coconuts, good chocolate and olives. I also know it's really easy to get a little pudgier than you'd like, and sallow-skinned, eating "non-fat" crap {see this post}.

As an esthetician, I can always tell when someone shuns healthy fats. Our skin-cells depend on healthy fats in order to remain plump and healthy. This time of year, while we’re turning our heaters on and spending more time huddled around dinner parties, it’s even more important to know your fats.

My ideal diet, the one I swear to on Mondays, slide off by Wednesday or Thursday, which is still a worthwhile, on-going endeavor: 30% vegetables (lightly steamed or raw), 15% whole-grain carbs, 20% clean-protein, 25% good fats, 10% clean joy (creamer, good chocolate, wine, a lil nibble of something here and there). No matter what guilt-trip I ever get on about food (oh, no! I ate that? crap, i haven't been eating well. I really want some cereal), I never feel even a twinge of bad eating a whole avocado. Or spooning good-quality mayonnaise on my salad (vegenaise is pretty awesome). Enough about me,

Here’s your daily fat eating goal:

(of all the goals, isn’t that a great one?)

Trans Fats: These are the nasty, blood-curdling, stroke causing, diabetes harboring molecules that give fat a really bad name (like mineral oil in skincare!). This is deep-fried food, packaged crackers and the goop inside twinkies. This is, plain and simple, not food. If you eat it, because you lost your handle on reality for awhile (and I know, it’s delicious), make sure to follow up with an extra cup of two of our Tea Blends, which will help detoxify the gunk from your digestive system.

Saturated Fats: These are primarily from animal sources. They’re not bad like trans-fat, and there are definitely some health benefits, but keep these limited. 6-7 oz a day is about tops for most days, which is equivalent to half&half in your coffee and a small steak or piece of chicken for dinner; or cheese on your sandwich and a latte. Think of it as a sprinkle in your diet, not a cornerstone of any meal.

Unsaturated Fats: The blood-loving, health and hide enhancing powerhouses. These can be cornerstones. These are loaded with Omega-3’s,which your body can’t make but wants lots of.

Your daily total: About 20%-30% of your daily calorie intake, some with each meal. Flax seed in your smoothie, a whole avocado with salad, handful or two of nuts, a chunk of salmon and you’d still have some allowance left over for some low-fat yogurt and almond butter for desert. Sweet.

This is a good reminder, and I’m adding more fats to my diet too. I spent a few weeks on a carb binge, which is unusual for me, and my cravings are just getting back under wraps.

xo, melissa

p.s. have you checked out our fair-trade, glass tea tumblers? They make taking tea with you so easy, which makes food-decisions throughout the day easier. Perfect combo.

"I've got this funny break-out.  A bunch of little things all around my face. Do you know what it is?"

I’ve gotten this question a lot in the last couple of weeks. Ladies in Missoula are having some funky skin issues, and I totally blame the month long fires coupled with our inversion. Here’s my thoughts, and a couple fixes.

Our skin is the only part of our body which is both a tissue and an organ. This means it has to be a barrier for gunk coming from the outside, and a pathway for cleansing gunk from the inside. Big, Big job.

When the air is particularly bad, and cleansing systems such as our lymphatic get over-worked, our skin takes a bigger brunt. With fire season this is particularly true.

What I’ve seen as an esthetician is an increase in small congestions, particularly around the edges of the face, neck and chest/back. Not a lot of inflammation, just a lot of pissy lil effers. And I’ve seen enough of it recently to link it to fires. These areas are particularly close to major lymph nodes, and are also the most exposed to external factors so you get a build-up from the inside and outside.

My suggestions

Dry-Brush your body a little more regulalry during times of bad pollution. This really supports your lymphatic system, and allows dead skin to be washed away more easily, therefore clearing up the detox pathway.

Drink More Tea: This isn’t blatant self-promotion. Times like this are particularly why we developed our lines of tea. The herbs and spices, along with potent antioxidant tea leaves, greatly support all of your body’s detox systems. It’s the whole point of our blends: support your body’s natural systems, so it has more time to repair and protect. Having an antioxidant rich blend like our Daily Beauty Tea in your body throughout the day means you constantly have antioxidant and anti-inflammatory warriors on your side.

Eat Cleaner: Your body has enough to do when the air is bad. Eat as clean as possible, and really increase detoxifying fruits and vegetables.

Wash your sheets more regularly: The air in your house is just as affected by muck outside. If pollution is particularly bad, washing your sheets and vacuuming your couches more regularly keeps your environment cleaner.

Work-out Inside: I know this is so City Girl of me, but if the air outside is crap, don’t go running in it. Your body is working hard enough. Go to a gym. Limit exposure.

Up your Exfoliation: I use rice flour on your face. It’s my favorite. Mix with a little water, tea or honey, and polish your face gently. A few times a week is good when the air is fine, but when it’s bad, up the ante. (clear pathways)

Get a Facial: You can only do so much. Your esthetician can help remove build-up, support your lymphatic system with massage, and all her back-bar goodies can replenish your aggravated skin. 

  xo, Melissa

Ok, so here's the deal: getting professional pictures is hard (aka: expensive). With the tea tumblers, it's particulaly tough because there's glass, metal and tea floating at the bottom of a cup which doesn't translate quite beautifully.

So I am going to share the pictures I do have, hope you don't mind they are not fancy-pants. These tumblers are as cool as it gets. It makes drinking loose-leaf tea as easy as tea bags, with so much more goodness. They are double-walled borosilicate glass (really strong), and, to top it off, they are fair-trade! These glass tea tumblers with mesh screen are perfect for in your car, while traveling, at the office, anywhere!

You stick some tea at the bottom, screw the screen on, screw lid off and drink! Easy. When you're done with first cup, re-fill and steep same leaves. I looked for a long time to find the best tea tumbler. This one kicks the other ones butt...  Enjoy. They are available around Missoula, and our website.

Drink up, Buttercups.

xo, Melissa

Most of you know about the "Dirty Dozen", the 12 most contaminated fruits and vegetables that you should always buy organic. But, since we are going into winter, which means our local farmers are about done (Thanks Michael of Revolution Gardens for a great CSA season!), it's also good to know the "Clean Buys". These are the least contaminated, and safe alternatives to organic. This is where you can save a couple cents, and spend it on the crucial organics.

Clean 14

1. Onions: great for digestive system.

2. Sweet Corn: Look for healthy, tough feeling ears,w ithout murky tops

3. Pineapples: Every now and then, worth the tropical treat. Smell the belly button. If it's sweet, it's ripe.

4. Avocado; Thank goodness!

5. Asparagus: Surprising that it's on this list. Snap to remove tough part, then steam gently.

6. Sweet Peas: Freezer staple at my house. Pea hummus, steamed peas drenched in parmessan cheese, defrots and throw in salads.

7. Mangoes: Relative of Posion Oak. Sweet relative.

8. Eggplant: Slice, let sit in salted water 20 minutes to remove bitterness, then broil for 10 minutes each side. Then put some cheese on it, melt, Movie Snack!

9: KiwiFruit: High in Vitamin C. Looks like a tropical fruit salad is calling our name!

10: Cabbage! Another staple at my house. We eat a daily red cabbage salad. Slice thin, add feta and balsamic. Mix. Extremely good for you.

11: Watermelon: Love a good one. Won't buy a seedless one. I think seedless fruit is lame.

12: Sweet Potatoes: Perfect Fall Dinner.

13: Grapefruit: Not my favorite, but I know it's good for you

14: Mushrooms: Look for specialty mushrooms to get nutrients. Otherwise, enjoy for texture and taste.

Dirty Dozen (just in case): Apples, Celery, Strawberries, Peaches, Spinach, Nectarines, Grapes, Sweet Bell Peppers, Potatoes, Blueberries, Lettuce, Kale/Collards .

These are no good. Not worth the nutrients if you're also gettinga  bunch of crap.