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skin care beauty nutrition
Beauty
Published Monday May 06, 2019 by Erica Fowler

5 Foods That Help Save Your Skin From the Sun

Skincare
Beauty

Summer is around the corner, and we all know what that means; time to layer up on sunscreen to block the sun’s UV rays. When it comes to protecting your skin from sun damage, there are many healthy SPF alternatives to consider. With harsh chemicals that we would rather avoid, it’s important to find a sunscreen that doesn’t have a ton of additives and uses non-nano zinc

On top of wearing sunscreen this summer, here are five foods that can help support your skin against those beaming rays while nourishing your body from previous sun damage. 

 

WATERMELON 

watermelon skin benefits

Rich with the antioxidant lycopene (which is known to protect cells from damage), watermelon can help to protect your skin from light and any environmental pollutants. You can cut it open and bring it as a healthy snack at the beach, or try juicing it with a bit of mint – it’s delicious. 


POMEGRANATES

nutrition food skincare beauty
 
Pomegranates are known as the oldest UV protectors out there. Those little seeds are *extremely* high in a natural antioxidant called ellagic acid, which works as a skin protectant. Pomegranate seeds are amazing in salads, added to your morning breakfast or just to snack on by themselves! 


CARROTS

carrots nutrition food skincare beauty
 
Ever wonder why carrots are orange? It’s because of beta carotene, another amazing antioxidant that has natural skin protectant properties. It has been shown to help prevent sunburn! During the summer, my favorite snack is cutting carrots into strips and dipping them in my favorite hummus! I always stock up for trips to the beach. 

 

TURMERIC

turmeric beauty skin benefits
 
This spicy anti-inflammatory powerhouse that can be made into teas, added to stir-fries, or soups and helps prevent wrinkles from UV radiation, as well as protecting collagen and keeping your skin radiant.


ALMONDS

almonds skincare beauty benefits
 
A high source of vitamin E, almonds help to fight off free radicals which are a major contributor to aging and protect your skin from UV rays. My favorite way to eat almonds is in freshly made almond milk, homemade granola, or just on their own!
 

While these foods are an added level of natural protection from the sun, don't forget that wearing sunscreen is critical to blocking the sun's rays. Whether you're meditating on the beach or practicing yoga at the park, always remember to bring your sunblock!

Erica Fowler
Written by
Erica Fowler
Contributor | Holistic Nutritionist
About the author
With a heart-filled passion for holistic living and people, Erica spends most her time in Southern California along the salty coast when she’s not traveling. Focused on helping her clients find a natural balance, Erica encourages them to thrive through delicious, simple recipes and healthy habits.
Yoga sleep tips MINDBODY
Wellness
Published Wednesday Sep 18, 2019 by Amber Scriven

4 Yoga Poses for a Better Night’s Sleep

Yoga
Personal Growth
Expert Advice

We’ve all had sleepless nights. It’s the worst! Watching the wee hours of morning tick away. Wishing we could slip into a restful sleep before our alarm goes off . The frustrating feeling of knowing exactly how many minutes there are before you need to be up. Then, struggling through a heavy relentless morning filled with self-medicating coffee runs, and a tired, snappy version of yourself dragging through the day. 

There’s no one miracle cure for insomnia because there are so many reasons for not being able to sleep. Many people, however, find relief by curbing stress right before bed. One way to do that is with a few choice yoga stretches that mellow you out by encouraging your Parasympathetic Nervous System (PNS) to ignite your bodies “rest and digest” cycles. This is the opposite of the “fight or flight” system that helps you race away from oncoming tigers, or other more urban “dangers.”  

Here are a few shapes that calm the nervous system and decrease adrenaline in the body to help you rest and ultimately sleep better. 
 

Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

1
Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

2
Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

3
Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

4
Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.