El Paso Wellness Associates - Francisco J Guerra, Jr & Adriane K. Guerra

We are emotional creatures by nature. But did you know that drinking more water might actually help alleviate depression and/or anxiety?

Our body depends on water to function and our brain is no exception! Dehydration increases stress in the body and zaps your brain’s energy and serotonin production.

So next time you’re feeling extra stressed, sad or peeved, pour yourself a glass of water! As you're drinking, think about your water energetically giving all of your cells (and your mindset!) a restorative makeover.

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September is a wonderful month for enjoying a variety of fresh produce, from the last of the summer fruits and vegetables to the early fall harvest. Enjoy the delicious and nutritious options available during this transitional time!

Fruits: apples, pears, grapes, figs, Melons (watermelon, cantaloupe, honeydew), Berries (raspberries, blackberries), plums, peaches and nectarines (late varieties)

Vegetables: Leafy Greens (kale, spinach, Swiss chard, lettuce), Cruciferous Vegetables (broccoli, cauliflower, cabbage, Brussels sprouts), Root Vegetables (carrots, beets, radishes, turnips), Squash (zucchini, yellow squash, early winter squash (butternut, acorn), Nightshades (tomatoes, bell peppers, eggplants) and others (green beans, cucumbers, corn, peas, okra)

Herbs: basil, cilantro, dill, mint, thyme, rosemary

Additional produce: garlic, onions, leeks, pumpkins and sweet potatoes (late September)

Refreshing, bright and nutrient dense: get your greens in with this stunning emerald smoothie! No need for specific measurements, use your intuition to blend and bring into being the smoothie that's right for you.

Pro tip: if you make a big batch, you can have a small glass with each meal! So you never miss out on your greens.

Antidepressant use in the US has soared in the last 15 years-- close to 1 in 4 women is on an antidepressant.
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We've been taught that depression is a result of a neurotransmitter deficiency (mostly serotonin and norepinephrine). But depression has many roots. Advanced medical studies have even proven that neuro-inflammation is actually an underlying cause of depression.⁠
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We ARE NOT against antidepressants-- we've seen them help several people. But if you're looking for a natural ally with fewer side effects (if any), turmeric is worth a try.

Turmeric is a root containing phytochemicals that powerfully reverse inflammation. Curcumin (one of its star ingredients) has also been linked to significantly improving anxiety, reducing oxidative stress and exerting a potent antidepressant effect.⁠
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If you are struggling with depression, it's important to seek appropriate medical care. But even if you don't have depression, are concerned or have depression in your family, try supplementing with Curcumin 500-1200mg twice daily or try adding some teaspoons of turmeric to your cooking, smoothies, etc. Happy healing!⁠

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It's Monday. The kids are back in school. Are you feeling the stress? Aim for 1%. Choose to be just 1% better every day.

📸: Our Hopeful Hearts, Pinterest

In our journey through life, we often seek love and validation from others. We crave connection, affection and recognition from friends, family and partners. However, one of the most profound acts of self care and personal growth is learning to give ourselves the love we desire from others.

Giving yourself the love you wish to receive from others is a transformative journey. It's about recognizing your worth, setting boundaries, and prioritizing your well-being. When you learn to love yourself fully, you create a foundation of self-respect and inner peace that radiates into every aspect of your life. Remember, you are deserving of all the love and kindness you give so freely to others. Start with yourself, and watch how it changes your world.

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While plants and humans might seem worlds apart, these shared traits highlight the interconnectedness of all life on Earth. By understanding these similarities, we can better appreciate the complexity and beauty of the natural world, and the ways in which all living things are related. So the next time you see a plant, take a moment to recognize that in many ways, it's not so different from you! 🌿

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How grounded do you feel?

When you find yourself spending most of your time in your head, try grounding. The act of grounding is meant to bring yourself back into your body and to help with feelings of overwhelm or racing thoughts.

Getting out into nature, becoming hyper-aware of surroundings or exercising are three great places to start. Figuring out what works best for you is key!

What can you do today to set yourself up for an amazing week ahead?

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Protein is important for our mental health because it helps nourish the brain and supports our neurotransmitters, which are chemical messengers that help neurons communicate with each other. In other words, if our cells are going to talk to one another, they need protein:

🧠 Protein is the second most important substance in the brain after water.
🧠 Amino acids, the building blocks of proteins, are the main precursor to neurotransmitters. A lack of amino acids can lead to low mood and aggression.
🧠 Protein consumption has been linked to higher levels of dopamine and norepinephrine, which are brain chemicals that affect mood, motivation and concentration.

Our favorite sources of protein are grass-fed meat, pasture-raised eggs, and wild-caught fish. If you're plant-based, you can always opt for organic and non-GMO nuts, seeds, and legumes, and try to mix it up at each meal (and always balance your plant-based protein with healthy fats).

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Scalp massages offer several benefits that can enhance both your physical well-being and mental relaxation.

Furthermore, studies have confirmed that poor blood flow to the scalp can be a significant factor contributing to hair loss or thinning hair.

Hair follicles require a steady supply of nutrients and oxygen to remain healthy and to grow. These nutrients and oxygen are delivered to the hair follicles via the bloodstream.

When blood flow to the scalp is limited, the hair follicles may not receive an adequate supply of these essential nutrients and oxygen, leading to hair follicle shrinkage-- a process resulting in the production of thinner, shorter, and finer hair strands-- which ultimately leads to hair loss or thinning hair.

Reduced blood flow to the scalp can be caused by various factors, including poor diet, nutrient deficiencies, lack of exercise, stress, smoking, and certain medical conditions.

Fortunately, scalp massage can increase blood flow to the scalp and help to deliver nutrients and oxygen to the hair follicles.

Techniques for Scalp Massage:
Fingertips: Use your fingertips to apply gentle pressure in circular motions, covering the entire scalp.
Scalp Massager: Use a scalp massager tool for a more consistent and thorough massage.
Oils: Incorporate essential oils like peppermint, lavender or rosemary for added benefits, such as soothing the scalp or promoting hair growth.

Incorporating regular scalp massages into your routine can contribute to better hair health, reduced stress and overall wellbeing. Whether done by a professional or as part of your self-care routine at home, scalp massages are a simple and effective way to take care of yourself.

Waking up exhausted, irritable and mentally all over the map? We've been there. It's called burnout and we've got your back.

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You won't get what you don't ask for.

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Nature is a wise teacher, offering lessons in patience, resilience, balance, adaptability, interconnectedness, simplicity, growth, diversity and presence. By observing and embracing these lessons, we can lead more fulfilling, harmonious and meaningful lives. Take a moment today to connect with nature and reflact on what it can teach you.

How you nourish yourself is the greatest love of all. So love yourself WELL. With busy back to school season just around the corner, fall in love with taking care of yourself with nourishing foods, unique-to-you lifestyle habits, creative expressions, investing in your health and education, and much more!

We humans all have a negativity bias. It's not your fault-- it was actually necessary for our evolution, a survival instinct! But in many ways, we've carried that hard-wired thought process past its purpose. Think about how easily you can recall the things you do poorly but quickly forget what you've done well. Fight against this starting now. Right now, call to mind three things you love about yourself.

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In August, summer produce is at its peak, providing a wide array of fruits and vegetables that are fresh, flavorful, and nutritious. Here's a list of produce typically in season during August:

Fruits: Berries (blackberries, raspberries, blueberries), Stone Fruits (peaches, nectarines, plums, apricots, cherries), Melons (watermelon, cantaloupe, honeydew), Other fruits (figs, grapes, apples, pears)

Vegetables: Leafy greens (spinach, kale, arugula, lettuce, Swiss chard), Squash (zucchini, yellow squash, pattypan squash), Nightshades (tomatoes, eggplants, bell peppers), Root Vegetables (carrots, radishes, beets, and Others (cucumbers, green beans, corn, okra, peas)

Herbs: basil, cilantro, dill, parsley, mint, thyme, rosemary

Additional produce: avocados, broccoli, cauliflower, garlic, onions, leeks

Life’s too short to dwell on the past. Tomorrow marks the start of a brand new week. What are you going to do with it? 💪✨

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This homemade recipe for classic chimichurri is a summer staple in the Guerra household 🌿🥩 (Adriane's Peruvian grandfather used to love this too.) Best enjoyed on steak, high quality hot dogs, roasted or steamed vegetables, soups or crackers. Provecho!

Instructions: In a medium bowl, combine all chopped herb, garlic, cumin, jalapeño and chili flakes. Add lemon and salt, then whisk in the sherry vinegar and extra virgin olive oil. Season to taste and serve or store in a glass jar in the fridge for up to 5 days.

Summer is all about fun in the sun! Don’t let poor vaginal health get in the way. Here are some essential tips to keep everything fresh down there during the hottest season of the year.

👙 Choose Breathable Fabrics: Opt for swimsuits and underwear made from breathable fabrics. Cotton, modal or bamboo are great choices for daily wear.
👙 Change Out of Wet Swimwear: After swimming, change out of wet swimsuits as soon as possible. Prolonged moisture can create a breeding ground for bacteria and yeast, leading to infection.
👙 Stay Clean and Dry: Shower and rinse off sweat, chlorine and ocean water directly after swimming.
👙 Wear Loose Clothing: Give your skin room to breathe by wearing loose-fitting clothes, especially after sweating or swimming. Tight clothing can trap moisture and heat, increasing the risk of infection.
👙 Let Things Breathe at Night: Sleep naked or opt for 100% cotton underwear. Set your thermostat to 60 to 67 degrees Fahrenheit, use a fan or keep your windows open to keep your environment as cool as possible.
👙 Avoid Harsh Products: Skip the scented soaps, douches, and sprays which can disrupt the natural pH balance, irritate the sensitive skin and alter your vaginal flora balance. If you need to freshen up, the best approach is just using water and your hand.
👙 Practice Good Hygiene: Always wipe from front to back after using the restroom to prevent the spread of bacteria. (And remember to wash your hands before and after using the restroom).
👙 Hydrate and Eat Well: Drink plenty of water to stay hydrated and maintain a balanced diet rich in color, fiber and probiotics to support healthy vaginal flora.

Taking a few simple precautions can ensure you stay comfortable and healthy all summer long. Enjoy the sunshine and stay fabulous!

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The energy you give is the energy you receive. This week, let focus on ways we can generate more good karma:

Be Kind
Practice Gratitude
Lend a Helping Hand
Stay Optimistic
Live with Integrity

Anything we're missing? Add to our list in the comments below!

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Have you ever heard of ? It's an ancient Ayurvedic practice that consists of "pulling" bacteria from the mouth using oil, improving dental health and relieving bad breath.

How to: on an empty stomach, put 1-2 tbsp of unrefined, organic coconut oil in your mouth. Swish for ideally up to 20 minutes!! Spit into garbage (NOT for drains!) Rinse and brush as usual. 🥥

Oil pulling claims SEVERAL benefits such as:
🦷 whitens teeth
🦷 strengthens teeth, gums, and jaw
🦷 helps with bad breath
🦷 detoxifies the body
🦷 prevents cavities, plaque, and gingivitis (antibacterial and moisturizing properties)
🦷 helps with acne and other skin issues (bacteria in the gut = breakouts on skin)
🦷 helps clear sinuses (swishing encourages lymphatic drainage)
and much more!

Would you ever try oil pulling?

Every time you take a shower, visualize washing away your stress and anxiety. Concentrate on the feel of the water on your skin. Envision the power of the water washing away your negative thoughts.

Feel sadness, regret, anger, and depression washing right off of you. Let it all go down the drain. You'll start to feel lighter and much more clear.

Detoxification is the process of eliminating toxins from your body. These toxins can be internal (waste from our metabolism) or external (what we ingest or take in from our food/environment). These toxins must become water-soluble to be eliminated via urine, f***s or sweat.

Getting rid of these toxins is fundamental to keeping us healthy and balanced. Sometimes we avoid sweating to avoid discomfort. But sweating is actually essential to boost our detox processes and help exfoliate our skin! Ready, set, SWEAT!

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Chill out with a glass of refreshing watermelon mint gazpacho – the perfect blend of cool and delicious!

Don't be afraid of eyeballing the ingredients. 🍉🌿 Blend it all together until smooth. Serve garnished with diced watermelon and chopped fresh basil leaves.

Vacation season is here so let's talk traveling and keeping your hormones happy. Anything considered a "stressor" can throw our hormone balance off. This can look like a delayed period, symptomatic ovulation, PMS symptoms or a more painful period.

When going on vacation our eating schedules might be thrown off, we might have a different sleeping pattern or difficulty sleeping, we could be drinking more alcohol and eating out more than usual, and we could be sitting in a car or a plane for awhile.

While going on a vacation may not outwardly feel like a stressful experience, anything that throws off the normal rhythm of our routine has the potential to cause internal stress in the body.

Here are some basic steps we can take take while traveling to keep our stress at bay:
☀️ Maintain a similar sleep-wake cycle (if you can help it)
☀️ Get your minerals in (trace mineral drops in water, magnesium)
☀️ Keep your blood sugar balanced
☀️ Have fun, enjoy the sun, and RELAX

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July is a peak month for many delicious and nutritious fruits and vegetables. Enjoy the bounty of summer produce!

Fruits: Berries (blueberries, raspberries, blackberries, strawberries), Stone Fruits (peaches, nectarines, plums, apricots, cherries), Melons (watermelon, cantaloupe, honeydew), Figs, Grapes

Vegetables: Leafy Greens (spinach, kale, arugula, lettuse, Swiss chard), Squash (zucchini, yellow squash), Nightshades (tomatoes, eggplants, bell peppers), Root Vegetables (carrots, radishes, beets), Cucumbers, Green Beans, Okra, Corn, Peas.

Herbs: Basil, Cilantro, Dill, Parsley, Mint.

Sometimes the greatest forward movement comes from simply standing still and sitting with what is.

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We hope you can find some time this weekend to love yourself, unplug, keep moving, turn away from screens, take naps and dream big.

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Do you believe in what you deserve?

What we believe, we seek evidence for. So next time you find yourself repeating a negative opinion, even a belief about yourself-- pause. Is this true? How do I know this to be true? Try to find evidence to the contrary and watch the world unfold before you.

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