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beauty sugar scrub clay mask
Beauty
Published Tuesday Apr 02, 2019 by Erica Fowler

Make Your Skin Glow With These DIY Face Scrubs + Masks

Beauty
Skincare

Taking care of your skin means much more than just washing your face a couple of times a day. What we consume in our diets makes all the difference—drinking enough water, eating healthy fats, consuming vitamin C, and amino acids can have a huge effect on the health of our skin. 

I always say; why pay for store-bought face masks or scrubs when you can make them at home? Whether you have oily, dry or sensitive skin, it’s simple to add a little natural glow to your skincare routine with these two easy, homemade recipes! 

 
Coconut Sugar Scrub

coconut sugar scrub beauty

Every few weeks, my skin loves a good exfoliation. I use two simple ingredients that can be found in almost any kitchen: coconut oil and sugar! Packed with vitamin E and saturated fats that are amazing at repairing your skin and keeping the moisture in, you can use this combination on your face—and your body. 

Ingredients:
- 5 tablespoons of organic sugar

- 5 tablespoons of coconut oil


Optional:
- Dried rose petals

- Your favorite essential oil—mine is frankincense! 

 
Directions:
- Combine all ingredients in a small bowl. 

- Softly apply to skin in circular motions to exfoliate and moisturize. 

- Rinse your face with warm water and enjoy that fresh moisturized feeling!

- If you have scrub leftover, store in a sealed glass container for future use.


 

Aztec Clay Mask

healing clay mask beauty

Does your skincare stash include a clay mask? If not, you’re missing out! Not only does clay naturally purify your skin, but it works on all skin types and lasts forever so you can use it more than just a one-and-done sheet mask. While my go-to mask is one you can find at any health food store, I like to add my own spin to it—and utilize my coconut bowl and spoon for mixing so everything is metal-free!  

Ingredients:
- 2 tablespoons of healing clay 

- 1 tablespoon of apple cider vinegar 

- 1 tablespoon of water 



​​​​​​​Directions:
- In a non-metal bowl, mix equal parts clay with a tablespoon of apple cider vinegar and water. If it is still thick and has powder clumps in it add a bit more water or if its too runny add a bit more clay.

- Combine until mask has a creamy consistency and spread ½ to ¼ inch layer on to your clean face.

- For sensitive skin, let the mask dry for 5 to 10 minutes. For normal skin, let dry for 15 to 20 minutes.

- Remove clay mask by washing your face with warm water. Apply for favorite face moisturizer and enjoy your smooth skin!

- If you have extra, trying using the clay farther down your neck, or even on your underarms for a refreshing detox!

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.