360 Wellness Education

  Don’t have time to go to the spa but desperately need a spa day? To make your life a little easier, I’ve put together a relaxing routine featuring some of my favorite products. #1 TAKE TIME TO ENJOY A BATH There’s nothing quite like a long, luxurious bubble bath when you’re feeling stressed. Treat yourself to this cost-effective at home spa treatment by adding aromatherapy infused bath bombs and salts   into warm water. If you choose to bathe in the morning, use products containing more invigorating oils like peppermint and eucalyptus; if you’re bathing in the evening, opt for more relaxing and calming oils like  lavender , ylang-ylang, and chamomile. Dim the lights, listen to some soothing music or enjoy a good book—whatever you need to do to create your  own  sanctuary. End your bath with a hydrating moisturizer to alleviate or prevent dry skin. #2 KICK BACK AND RELAX WITH EXFOLIATION AND A MASK Gentle daily exfoliation gives you a healthy, natural glow by aiding in the removal of

  Eating enough fruits and vegetables is sometimes hard to do - especially if you’re constantly on the run. This yummy juice recipe featuring superfoods like turmeric, ginger, and kale allows you to get in your daily dose of vitamins, minerals, and antioxidants with minimal work.    If you don’t want to make the juice every day, I recommend making a double batch and freezing some in mason jars. I usually grab one as I’m heading out the door and it’s thawed by lunchtime - it’s the perfect afternoon pick me up! Vitality Juice  Makes 4 servings INGREDIENTS: 6 medium carrots 6 medium celery hearts ½ medium beet ½ inch of turmeric root 1 inch of ginger root ½ cup spinach ½ cup kale ½ medium lemon 1 medium green apple 1 medium pear 1 medium cucumber DIRECTIONS: Juice ingredients with a juicer and enjoy! Pro-tip: Don’t throw away the pulp! You can save them and add them to make stir-fry, soups, or even put them in smoothies for some added fiber. This not only minimizes waste but it also ensur

  Craving a smoothie but want to skip all the sugar? If so, use this opportunity to get a little adventurous and try a smoothie that’s a little more savory (unconventional, we know!). Inspired by the  heart-healthy Mediterranean Diet,  the smoothie below (which can also be made into a gazpacho-like soup) is packed with nutritious goodness featuring  inflammation-fighting  monounsaturated   fats , vision-protecting vitamin A, immune boosting vitamin C, and heart-healthy potassium, Step out of your smoothie comfort zone - you’ll be glad you did!       MEDITERRANEAN TWIST SMOOTHIE RECIPE Makes 2 servings INGREDIENTS: 1 cup baby spinach, tightly packed 1 cucumber, peeled and chopped 1 tablespoon lemon juice ½ Hass avocado ¼ teaspoon salt ½ to 1 teaspoon garlic, minced (optional) 1 teaspoon olive oil or flax seed oil 2 tablespoons fresh parsley, basil, or tarragon, packed (optional) ¾ cup water DIRECTIONS: Wash and prep ingredients.  Blend ingredients in a blender and enjoy! NUTRITION FACTS

  When was the last time you were able to get a solid eight hours of uninterrupted sleep? If you have trouble falling and staying asleep, you're not alone. According to the CDC,   more than one-third of Americans  consistently lack the shut-eye their bodies so desperately need. Although there are some commonalities like stress and anxiety, there is no one single cause of insomnia. Luckily, figuring out what's causing you to lose out on a good night's sleep may help you to create a plan to fight back! Take a look at the list below to see if you resonate with any of the common causes. What Causes Us to Lose Sleep? 1. MEDICAL CONDITIONS There are plenty of medical conditions that affect our ability to sleep as well as the quality of sleep. Some of the most common conditions include allergies, chronic pain, hyperthyroidism, diabetes, and neurodegenerative diseases like Parkinson's and Alzheimer's. 2. MENTAL HEALTH According to the National Alliance on Mental Illness,  

  It happens to the best of us - we wake up one morning, look in the mirror, and immediately notice the emergence of new wrinkles or sun damage that seemingly popped up overnight. As fast as we can, we jump on our computers and immediately start scouring the internet for the best possible remedies for aging but are unsure of what will actually work. Our advice: skip the stress and make an appointment with a skin care expert like a dermatologist or esthetician who can offer you proper guidance. Before any facial treatment, an expert will take time to evaluate your skin and choose products and procedures best suited for you. Without proper advice, you may end up wasting money buying the “latest and greatest” products that aren't worth the hype. Below are five skin-glowing benefits of treating your visage to regular professional facials. 1.  SLOWS DOWN THE AGING PROCESS Prevent premature aging by treating your skin (and body in general) with tender loving care. This means sticking to

  Are you achieving the level of success in your sport? Are you age-group competitive? Is your body responding the way it used to? Are you a weekend warrior? Are you a college athlete? Are you walking your first 5K run? Does your body recover quickly? Most athletes prepare for event day with proper exercise, training, nutritionally fueling the body, appropriate apparel, and good sleep patterns. Athletes are intense and are always looking for the competitive edge, but many are missing one crucial aspect of keeping the body in optimal condition: a truly balanced training regimen that includes sports massage therapy. I grew up running track and playing competitive tennis with coaches that had you competing on injuries and sore muscles. There was no focus on self-care which was my foundation of how to train for races up until six years ago when I started training for triathlons with a goal of being healthy and injury-free which led me to sports massage therapy. So, what is sports massage t