Baseline Wellness & Massage

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Welcome to Baseline Wellness & Massage!!

I am dedicated to empowering individuals on their journey to autoimmune healing through the power of Nutritional and Massage Therapy.

🌿 Approach:
At Baseline Wellness & Massage I believe in a holistic approach to wellness. I understand that each individual's body is unique, and I tailor my services to address YOUR specific needs. By combining the power of nutrition and massage therapy, I aim to support your body's natural healing abilities and help you regain balance and vitality.

🥦 Nutritional Therapy:
Proper nutrition is the foundation for overall well-being, especially when it comes to autoimmune healing. I will work closely with you and your doctor(s) to develop a personalized plan that focuses on nourishing your body with wholesome, nutrient-dense foods. I will guide you in making healthier choices, optimizing your gut health, and reducing inflammation to support your immune system.

💆‍♀️ Massage Therapy:
Massage promotes relaxation, stress reduction, and supports the body's healing process. Whether it's Swedish massage, deep tissue massage, or targeted lymphatic drainage … my customized treatments are designed to enhance circulation, relieve tension, and improve overall well-being. You will experience a tranquil environment where you can unwind and allow your body to heal.

🌟 MyMission:
I am passionate about helping individuals with autoimmune conditions regain control of their health. My mission is to provide a safe and nurturing space where you can explore natural healing modalities, gain valuable knowledge about nutrition, and experience the rejuvenating benefits of massage therapy. I am here to support you every step of the way on your healing journey.

🌍 Join Our Community:
Follow me on here and Instagram to stay up to date with the latest tips, insights, and inspiration for autoimmune healing. I share educational content and special offers exclusively for our community. Let's connect and create a supportive network of individuals dedicated to finding balance, vitality, and well-being.

📞 Contact:
Ready to take control of your health and explore the potential of nutritional or massage therapy???Contact @509/669*1555 to schedule a consultation or appointment or book online. I look forward to being a part of your healing journey!

Massage therapy is not only a feel-good way to indulge or pamper yourself. It's a powerful tool to help you take charge of your health and well-being, whether you have a specific health condition or are looking for a stress reliever.

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Daily To-Do’s For Your Immune System

A strong immune system protects your body from various illnesses and infections. Fortunately, you can adopt several daily habits to support and strengthen your immune system.

Nourish your body with a balanced diet: A well-rounded diet is essential for maintaining a healthy immune system. In your daily meals, focus on incorporating nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins and minerals supporting immune function, such as vitamins C, D, zinc, and selenium. Additionally, consume prebiotic and probiotic foods to promote a healthy gut, a vital immune system component.

Engage in regular physical activity: Exercise is not only beneficial for your overall health but also plays a role in boosting your immune system. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week and muscle-strengthening exercises two or more days per week. Regular physical activity can help improve circulation, reduce inflammation, and support the production of immune cells.

Prioritize sleep: Adequate sleep is essential for a properly functioning immune system. Aim for 7-9 hours of restful sleep per night, as sleep deprivation can weaken your body's defenses against infections. Establish a consistent sleep schedule and create a relaxing bedtime routine to promote better sleep quality.

Manage stress effectively: Chronic stress can negatively impact your immune system by causing an imbalance in immune cell function. Develop stress management strategies, such as practicing mindfulness, engaging in deep breathing exercises, or participating in activities that bring joy and relaxation. By managing stress levels, you can help maintain a balanced immune response.

Stay hydrated: Proper hydration is essential for optimal immune function. Drinking water helps flush out toxins, transport nutrients, and balance bodily fluids. Aim for at least eight 8-ounce glasses of water daily, or more, based on individual needs and activity levels.

Do you need help getting good quality sleep? This is a struggle that many face. Let's talk about a few things we can do to improve our sleep naturally.

Establish a Sleep Schedule: Our bodies thrive on routine. Try to go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock.

Create a Restful Environment: Make sure your bedroom is dark, quiet, and cool. Consider using room-darkening shades, earplugs, a fan, or a white noise machine to create an environment conducive to sleep.

Practice a Relaxing Bedtime Ritual: Activities like reading a book, taking a warm bath, or doing some light stretches can signal to your body that it's time to wind down and go to sleep.

Watch Your Diet: What you eat and drink can affect your sleep. Try to avoid large meals, caffeine, and alcohol close to bedtime.

Physical Activity: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, don't exercise too close to bedtime as it might interfere with your sleep.

Remember, good sleep is not a luxury—it's vital for good health. You deserve to wake up feeling rested and ready for the day, so try some of these and see if they help.

High & Low Glycemic Index Foods

By incorporating low-GI foods into your diet and understanding the effects of high-GI foods, you can better manage your blood sugar and overall health.

The Glycemic Index is a numerical scale ranging from 0 to 100, which measures how quickly a specific food raises blood sugar levels. Foods with a high GI value are rapidly absorbed and cause a fast spike in blood sugar, while those with a low GI value are absorbed more slowly, leading to a gradual rise in blood sugar levels. Consuming low-GI foods can help manage blood sugar, prevent insulin resistance, and support weight management.

High-GI Foods include white bread, white rice, sugary cereals, instant oatmeal, refined pasta, and snack foods like crackers and chips.

Low-GI Foods include whole grains, legumes, non-starchy veggies, fruits, nuts, and seeds.

Incorporating these foods into your diet can help promote stable blood sugar levels, increased satiety, and better overall health.

Are mornings a rush for you? Skipping breakfast doesn't need to happen when you have these simple, healthy breakfast ideas on the menu.

Breakfast is the fuel for your day, so start it right. Choose options high in protein and fiber to satisfy you until lunch.

Overnight Oats: Prepare your oats the night before with your favorite plant-based milk, and add in fruits, nuts, and seeds. It's a nutritious and grab-and-go breakfast.

Power Smoothies: A quick blend of fruits, greens, protein powder, and nut milk can make a nutrient-dense smoothie. Perfect for those who need breakfast on the run.

Avocado Toast: Mash ripe avocado onto whole grain toast, sprinkle with salt, pepper, and a squeeze of lemon. You can also add a boiled egg or smoked salmon for extra protein.

Are you experiencing persistent headaches? Here are some natural methods that may provide relief. (Note: A healthcare provider should always evaluate persistent headaches to rule out underlying conditions.)

Hydrate Consistently: Ensuring you're adequately hydrated throughout the day can help reduce headache symptoms and possibly prevent them.

Implement a Routine: Regular sleep patterns and meals can help regulate your body's systems and potentially reduce the frequency and severity of headaches.

Try Essential Oils: Lavender and peppermint essential oils may relieve tension headaches and migraines.

Limit Alcohol and Caffeine: Monitor your intake and consider reducing it if you notice a correlation.

Practice Yoga and Meditation: These activities can help reduce stress and tension, common triggers for headaches. Just a few minutes each day can make a significant difference.

Incorporate Physical Activity: regular exercise can reduce the frequency and severity of headaches by releasing endorphins.

Use a Cold Compress: Placing a cold compress on your forehead or neck may provide quick relief from a tension headache or migraine.

Want to cook less while adding more fruits and veggies to your plate? Here are a few simple ways to incorporate more raw foods into your meals.

Smoothie Bowls: Creating a smoothie bowl is a versatile and tasty way to consume more raw foods. They're a perfect breakfast or snack with fruits, seeds, and nuts.

Veggie Noodles: Replace your pasta with spiralized vegetables like zucchini, carrots, or cucumber. They're delicious when paired with your favorite sauces.

Creative Salads: Don't just stick to the basic lettuce and tomato. Add raw broccoli, peppers, beets, or thinly sliced Brussels sprouts for extra nutrients and crunch.

Raw Snacks: Raw nuts, seeds, dried fruits, raw veggies with dip, or even raw energy balls make a great snack on the go.

Chia Pudding: A simple and nutritious way to get more raw food in your diet. Soak chia seeds in your preferred milk overnight, then top with fresh fruits and nuts in the morning for a raw breakfast treat.

How to Reduce Sugar Intake

The first step in reducing sugar intake is understanding the various sugar types and their sources. Common types of sugar include sucrose (table sugar), fructose (fruit sugar), and lactose (milk sugar). Be aware that sugar can be hidden in many processed foods under different names, such as corn syrup, dextrose, and maltose. Familiarize yourself with these terms to make informed choices.

Become a diligent label reader to identify the sugar content of the products you consume. Look for the 'total sugars' section on nutrition labels and compare different brands to choose lower-sugar alternatives. Also, pay attention to serving sizes, as they can be misleading.

Processed and packaged foods often contain added sugars that contribute to excessive consumption. By reducing your intake of processed foods and increasing your consumption of whole, unprocessed foods, such as fruits, vegetables, whole grains, and lean proteins, you can naturally lower your sugar intake and improve overall health.

When you need to sweeten your food or beverages, opt for natural sweeteners like honey, maple syrup, or stevia instead of refined sugar.

Fast Workouts for busy people

As busy professionals, we often struggle to find time for regular workouts. However, staying active is crucial for maintaining physical and mental health. Luckily, several quick and easy workouts can be integrated into even the busiest schedules.

Deskercise: If you cannot step away from your desk, try incorporating "deskercise" into your daily routine. Simple exercises like seated leg lifts, chair squats, desk push-ups, seated bicycle crunches, and seated calf raises can be done discreetly at your desk. Aim for 10-15 reps of each exercise and perform 2-3 sets throughout the day.

Lunchtime Walk: A brisk walk during your lunch break is an easy way to fit exercise into your day. Aim for a 20-minute walk at a moderate pace. This low-impact exercise helps burn calories, boosts mood, reduces stress, and improves cardiovascular health.

Stair Climbing: Stair climbing is a powerful, low-impact workout that can easily be done in a short amount of time. Opt to take the stairs instead of the elevator, or dedicate 10-15 minutes during your lunch break to climb the stairs in your building. This exercise engages your lower body muscles and increases heart rate, improving cardiovascular health and overall fitness.

Yoga Breaks: Yoga is an excellent way to improve flexibility, reduce stress, and enhance mental focus. Set aside 15-20 minutes for a quick yoga session in the morning or during your break. Choose a series of simple poses like cat-cow, downward-facing dog, warrior II, tree pose, and child's pose. Hold each pose for 30 seconds to 1 minute, focusing on deep breathing and relaxation.

Even with a busy schedule, it is possible to maintain an active lifestyle through short, efficient workouts.

Ever wonder why you suddenly crave a specific food?

Nutritional Deficiencies: Sometimes, your body craves certain foods due to a lack of specific nutrients. For example, craving chocolate could mean you're low on magnesium.

Regular Meal Times: Irregular eating patterns can lead to food cravings. Try to stick to regular meal times and include balanced nutrients to keep cravings at bay.

The Impact of Sleep: Lack of sleep can amplify cravings for high-fat, high-sugar foods. A regular sleep schedule can help manage these cravings.

Dehydration: Sometimes, we mistake thirst for hunger. If you're suddenly hit with a craving, try drinking a glass of water and waiting a few minutes.

Understanding food cravings can help us manage them better. Remember, it's okay to indulge sometimes, but finding a balance is important.

No Cook Dinner Ideas for Busy Nights

Finding time to prepare healthy and satisfying meals can be challenging in today's fast-paced world. However, with some creativity, it's possible to create nutritious and delicious no-cook dinners that can save you time and energy on busy nights.

Here are a few of my best no-cook dinner ideas that are perfect for those evenings when you need a quick and effortless meal solution:

Salad Niçoise: This classic French salad combines canned tuna, hard-boiled eggs, cherry tomatoes, olives, green beans, and baby potatoes, drizzled with a tangy Dijon vinaigrette. Prep the ingredients in advance and assemble them when ready to serve for a protein-packed, no-cook dinner.

Mediterranean Hummus Plate: Create a vibrant and flavorful spread with store-bought hummus, fresh vegetables, olives, whole grain pita bread, and feta cheese. For added protein, include sliced grilled chicken or turkey from the deli.

Rice Paper Rolls: Prepare various fresh, colorful vegetables, such as bell peppers, cucumbers, carrots, and avocado, and pair them with cooked shrimp or tofu. Wrap the ingredients in rice paper for a light, satisfying, no-cook dinner option.

Greek Salad Pita Pockets: Combine chopped cucumbers, tomatoes, red onion, olives, and feta cheese, and dress with olive oil and red wine vinegar. Stuff the mixture into whole-grain pita pockets for a refreshing and easy-to-assemble meal.

No-cook dinners can be a lifesaver on busy nights, providing wholesome and satisfying meals without extensive meal prep or cooking.

Adding nutritious sides can make mealtime more exciting and balanced - here are a few simple options to try.

Quinoa Salad: High in protein and fiber, rainbow quinoa salad is a nutritious and filling option that's super easy to make. Combine cooked quinoa with vibrant veggies like red bell pepper, cherry tomatoes, cucumber, and purple cabbage to add a wide range of nutrients, textures, and flavors.

Roasted Brussels Sprouts: A little olive oil, salt, and pepper can transform these mini cabbages into a tasty treat.

Grilled Corn on the Cob: Nothing says summer like grilled corn on the cob—season with a bit of chili and lime for a zesty twist.

Stuffed Bell Peppers: Fill these colorful veggies with a mixture of quinoa or brown rice and your favorite veggies for a fun and nutritious side dish.

Sweet Potato Fries: A healthier alternative to regular fries, these are packed with vitamins and fiber. Toss them in the air-fryer or bake them for a quick, easy side item.

5 Upcycling Your Food Scraps to Minimize Waste

One practical approach to reducing food waste is upcycling, which involves creatively repurposing food scraps that would otherwise be discarded.

Here are a few of my favorite ways to upcycle food scraps:

Save vegetable trimmings like onion skins, carrot tops, celery leaves, and mushroom stems to create a flavorful and nutrient-rich vegetable broth. Simmer the scraps in water with herbs and spices, strain them, and use them as a base for soups, stews, or grain dishes.

Transform fruit peels, overripe fruits, and wilted greens into nutritious smoothie additions. For example, blend banana peels, apple cores, or wilted spinach with other smoothie ingredients for extra vitamins, minerals, and fiber.

Turn citrus peels into an eco-friendly, all-purpose cleaner by soaking them in white vinegar for 2-3 weeks. Then, strain the liquid and dilute it with water in a spray bottle for a natural and effective cleaning solution.

As a last resort, consider composting your food scraps to create nutrient-rich fertilizer for your garden or potted plants. This method reduces landfill waste, helps improve soil health, and supports plant growth.

Here are five of my favorite ways to use lemons:

Natural Cleaner: Did you know you can use lemons to clean and deodorize your home? Simply mix lemon juice and water in a spray bottle for a refreshing, non-toxic cleaner. Citric acid also helps break down stains.

Natural Skincare: Lemon's vitamin C and citric acid can brighten skin. Remember to dilute it before use and avoid direct sun exposure after application.

Cooking Essential: From enhancing flavors to acting as a natural preservative, they bring zesty freshness to any dish.

Health Booster: Lemon water in the morning aids digestion, provides hydration, and is a good source of vitamin C.

Garden Helper: Acid-loving plants like roses and tomatoes love a bit of lemon water. Plus, the peels can be composted to enrich your soil.

4 Natural Ways to Lower Cortisol Levels

Cortisol, often called the "stress hormone," is crucial in regulating various physiological processes, including metabolism, immune function, and blood pressure.

There are a few ways you can focus on lower your cortisol levels naturally:

1) Regular physical activity has been shown to reduce cortisol levels, promote relaxation, and enhance overall well-being. Aim for a balanced exercise routine that includes cardiovascular activities, strength training, and flexibility exercises.

2) Incorporating mindfulness practices, such as meditation, deep breathing exercises, and progressive muscle relaxation, can help lower cortisol levels and alleviate stress. Dedicate time each day to cultivating mindfulness and emotional well-being.

3) Prioritizing quality sleep is essential for maintaining healthy cortisol levels. Establish a consistent sleep schedule, create a calming bedtime routine, and ensure your sleep environment is restful.

4) Consuming a nutrient-rich diet emphasizing whole, unprocessed foods can help regulate cortisol levels. Focus on incorporating a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats into your daily meals.

5) Certain herbs, known as adaptogens, have been shown to help the body adapt to stress and regulate cortisol levels. Examples of adaptogenic herbs include ashwagandha and holy basil. Consult a healthcare professional before incorporating adaptogens into your routine.

These are a few of your many options, but adopting natural strategies to lower cortisol levels can significantly contribute to a healthier and more balanced lifestyle.

How Your Thoughts & Digestion Are Connected

Emotional stress can have a profound impact on digestive health. When stressed, our body activates the "fight or flight" response, diverting energy and resources from digestion to prepare for a perceived threat.

To foster a healthier connection between thoughts and digestion, consider incorporating the following practices into your routine:

Stress management: Engage in activities that help reduce stress, such as meditation, yoga, or deep breathing exercises. Regular stress management can improve gut function.

Mindful eating: Be present during meals, savor each bite, and listen to your body's hunger and fullness signals. This practice can enhance digestion and prevent overeating.

Emotional awareness: Acknowledge and address emotional triggers that may impact your digestive health. Consider working with a mental health professional if needed.

Prioritize self-care: Ensure adequate sleep, regular exercise, and proper nutrition to support mental and physical health.

Recognizing the connection between thoughts and digestion is vital for a holistic approach to health and wellness. We can foster a healthier and more balanced lifestyle by addressing the emotional components of digestive health and practicing mindfulness.

Seeking out more sources of protein in your meals? Here are a few of my favorite plant-based protein options:

Lentils: These are a fantastic source of protein, providing about 18 grams per cooked cup. Lentils are also high in fiber, making them an excellent choice for overall health.

Chickpeas: Also known as garbanzo beans, chickpeas pack about 15 grams of protein per cooked cup. They are versatile and can be used in salads, stews, or as delicious homemade hummus.

Quinoa: Not just a carbohydrate, quinoa offers 8 grams of protein per cooked cup. Quinoa is also one of the few plant foods considered a complete protein, containing all nine essential amino acids.

Tofu: This soy-based product is an excellent source of protein, with about 10 grams in half a cup. It can be stir-fried, baked, or added to soups.

Almonds: These nutrient-dense nuts provide about 6 grams of protein per ounce. They're also a great source of vitamin E and magnesium.

Did you know you can regrow food from scraps? This sustainable practice can help reduce waste and save money.

Green Onions: Place the root ends in water, ensuring the tops are exposed to air. They'll start to regrow in a few days.

Celery: Cut off the base and put it in a shallow dish with water. New growth will begin to appear from the center.

Romaine Lettuce: Similar to celery, place the stump in water, which will sprout new leaves in about a week.

Garlic Sprouts: Grow garlic sprouts from a single clove. Plant it in a pot with some soil and watch it grow.

Basil: Place clippings with at least four leaves in water. When roots grow to 2 inches, transplant them to a pot.

Remember, depending on light, temperature, and care, some plants will regrow more successfully. It's a fun experiment that promotes sustainability.

Growing food from scraps is a wonderful way to embrace sustainability and teach kids about growth cycles. Plus, it's satisfying to watch your food grow.

EAT WHEN YOU'RE HUNGRY AND STOP WHEN YOU'RE FULL.

Hunger is the body's natural signal for nourishment, while fullness indicates satiety and satisfaction. The key to mindful eating is tuning into these internal cues and allowing them to guide your eating habits.

Learn to differentiate between physical hunger and emotional or environmental triggers that may lead to unnecessary eating. Physical hunger usually comes on gradually and can be satisfied by any food, while emotional hunger is sudden and often craves specific comfort foods.

By practicing mindful eating and honoring your body's cues, you can foster a healthier relationship with food and, ultimately, a more balanced lifestyle.

five vegetables that can perfectly complement your morning meal.

🥬 Spinach: This leafy green is high in vitamins A, C, and K. It can easily be added to your scrambled eggs, smoothies, or breakfast wraps.

🫑 Bell Peppers: Packed with Vitamin C, bell peppers can add color and crunch to your morning omelet or breakfast burrito.

🍅 Tomatoes: Rich in Vitamin C and antioxidants, tomatoes are a versatile addition. Enjoy them in a breakfast salad, as part of an English breakfast, or simply on toast.

🥑 Avocados: High in heart-healthy fats and fiber, avocados are perfect in a breakfast sandwich or mashed onto whole-grain toast. They're also a delicious addition to your morning smoothie.

🍠 Sweet Potatoes: These are an excellent Vitamin A and fiber source. Try them roasted as a side, in a breakfast hash, or even in sweet potato pancakes.

Eating vegetables at breakfast can help you reach the recommended daily intake and set a healthy tone for the day. Experiment with different combinations to keep your meals interesting.

Cucumber water

To create cucumber water, infuse sliced cucumbers into a pitcher of cold water and let it chill for a few hours. The result is a subtly flavored, refreshing mixture with numerous health benefits.

Cucumbers contain essential vitamins and minerals, such as vitamins K, C, potassium, and magnesium. When infused in water, these nutrients create a potent, health-promoting beverage.

Cucumber water is a simple yet powerful way to boost your hydration, promote overall health, and satisfy your taste buds. While cucumber water is delightful on its own, you can also experiment with other flavors and ingredients to create your customized elixir. Add fresh mint leaves, lemon slices, or berries to enhance its taste and nutritional value.

Maintaining a healthy lifestyle requires balance and discipline. Getting the right balance can be challenging, but it is possible to create habits that make creating more balance easier.

Start by thinking about short- and long-term goals for your life and build each goal into an achievable plan. For example, create daily reminders to be more physically active, but also plan one day a week for a restful activity.

To stay disciplined around eating, plan meals in advance, as this reduces the likelihood of making unhealthy choices at the last minute. Setting alarms on your phone or other device helps you keep track of your progress in achieving these goals and adjust when needed over time.

Remember that incorporating balance into your life will help keep you healthy while bringing peace and joy in knowing you’re mindfully taking care of yourself.