Favorite Herbs For Sleeplessness And/Or Low-Level Anxiety

When talking about lack of sleep and and low level anxiety that keeps you up at night, we always want to focus on calming our central nervous system, rather than forcing it to shut down.

On this video, I show you my go to “hacks” and a few herbs (including an awesome,  yet simple remedy) to help your mind and body relax and manage your sleeplessness and low level anxiety:

Ashwagandha

Known as Indian Ginseng, Ashwagandha can increase energy to the body at a cellular level but it can also help you handle stress more effectively, helping you deal with anxiety and high levels of stress. In India it is used as an energy tonic, known to increase memory and brain power.

 

Get Some Magnesium

Take some magnesium with dinner (about 350 mg) as this calms your central nervous system and helps you relax. Make sure to take it with dinner, not in the morning! I prefer the powder versions, CALM is a great brand.

 

Massage Your Feet

Massage your feet with oil (sesame or coconut will do) before going to bed. If it’s cold, put some sock on.

 

My Go-To Herbal Remedy

½ cup of almond milk

½ tsp of honey (or coconut syrup)

1 tsp of aniseed

Warm and drink after dinner (7-8pm) every night

“Magic” Herb that kills STRESS + Ashwagandha

There’s a new herbal superstar in town! I’ve been using it for about 3 years and recommending it to clients with outstanding results. Why do I love it? Because it’s one of the most effective stress relieving substances I’ve ever tried. And it’s legal!

This little marble is called Ashwagandha and the people in India and those in the West who follow Ayurveda, have known about its amazing properties for decades.

It also happens to be an all-around health tonic (meaning, it helps your entire system, not just your stress levels). Learn more about it and get some of the herb here!

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

If you’re interested in trying this marvel herb, check out the ones from Lost Empire Herbs! I love it in tincture form and this company offers a truly high quality one!

How To Curb Late Night Binging

Craving sweet, salty or fatty foods late at night? Even after you’ve had an awesome day full of nourishing foods, plenty of fiber, and water!

You’ve done everything you can and you still have those pesky cravings. How to curb them? This video will show you what I do to help me not un-do my healthy day!

[youtube]https://youtu.be/Y9SWz0KqRJo[/youtube]

Here’s the list of the tips mentioned on the video:

  1. Consume more nutrients through the day
  2. Spread out your water
  3. Avoid bringing crappy food into the house
  4. Have raw cacao powder
  5. Take cinnamon bark tea
  6. Have sex
  7. Increase healthy oils in your meals
  8. Peppermint essential oil

Hope you enjoy them!

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!

[youtube]https://youtu.be/doy6QYjzeOo[/youtube]

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!

[youtube]https://www.youtube.com/watch?v=gclpYi3_R3o[/youtube]

  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.

[youtube]https://www.youtube.com/watch?v=42cRigxGgJU[/youtube]

  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.

[youtube]https://youtu.be/L4hp0-hpsHA[/youtube]

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!

[youtube]https://youtu.be/sMDx-0N5Vd4[/youtube]

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!

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

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!

[youtube]https://youtu.be/ZfCgi5BVPQQ[/youtube]

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

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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:

[youtube]https://youtu.be/jjcsfYfX4iw[/youtube]

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!

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

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:

[youtube]https://youtu.be/JQra7oAMhaM[/youtube]

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!

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

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!

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”...

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