Don’t let your health suffer because of your responsibilities!
I am finally on break from school, and frankly, it has been a really challenging semester. I took some of the hardest classes, tried to stay actively involved in my sorority, maintain my grades and work as a model all around different cities in Florida. My health took a back seat and to say I am exhausted would be an understatement.
Maintaining our health is so important, but it is something I neglected to do this past semester at school. I have not been working out as much as I should. I was staying up late working on assignments and even forgetting to eat some nights. My actions went against everything I try to promote.
I wasn’t consciously trying to be hypocritical. It just happened. I would get so wrapped into reading my textbooks or writing my paper half the day would go by until I realized I didn’t eat breakfast or forgot about breakfast. Instead of waking up early to work out, I would sleep in exhausted from studying the night before.
College is challenging without the added pressure of trying to live a healthy, clean and organic lifestyle; it’s especially tricky with food allergies. The one thing I did not let slide was my dietary needs. I would go to the grocery store during the weekends and stock up on all the healthy clean food I would need for the week.
I have compiled a list of easy and clean foods to enjoy when you are in a rush and challenged for time.
Cauliflower Rice with Veggies: this is a personal favorite. If you are pressed for time and do not have the luxury to cut heads of cauliflower, buy the pre-diced packages. You can also pick up the pepper and onion medley, shredded carrots and any other vegetable your heart desires. Throw everything into a pan and stir it around every 3-4 minutes. Add some sesame oil, tamari and olive oil, and you’re good to go.
Spaghetti squash: wrap it in tinfoil, pop it in the oven at 350 degrees, and cook for roughly 3 hours depending on the strength of your oven. Take it out and let it cool. You can add tomato sauce or plain olive oil depending on your taste buds. The great thing about spaghetti squash is the length of time it takes to cook. You can do your laundry, homework or clean all while the squash is cooking.
Baked chicken: if you haven’t picked up on it, I am a fan of anything that allows me to multitask. Roasting the chicken, whether it’s legs, thighs or breasts, in the oven allows me to complete other tasks while food is cooking. You can season the chicken with whatever you like, flip it from side to side, and take it out when cooked.
Hopefully, next semester, I will live a more balanced lifestyle. I need to get back to working out which I know helps me deal with stress. I know that all of us at one point in our lives will neglect tour own well-being to accomplish the tasks that we feel as though we need to complete. Just remember to also take care of yourself.
My mom, who’s practice was just featured in Allure, and I are so happy to offer medical grade supplements to our readers. If you feel as though you need a little boost this holiday season, click the link here to stock up. You won’t find these prices anywhere else.
Waking up can be a difficult feat. It is incredibly tempting to press the snooze button for those extra savory minutes of sleep. As a college student, I am fully aware of the challenge when it comes to waking up in the morning. However, pressing the snooze button might be hindering your ability to sleep later at night. Instead, get up and get some sunlight.
Did you know that getting 15 minutes of sunlight at dawn and at dusk can help your brain produce serotonin and melatonin a feel good and sleep hormone? Serotonin is a neurotransmitter that helps combat depression and often improves your mood, while melatonin helps you sleep.
With Summer officially over, I understand it is hard to wake up early in the morning. The decision to wake up 15 minutes earlier might be a bit difficult, but it can be completely beneficial for your health.
Today, I want to encourage everyone to go outside during the morning and night for 15 short minutes. Try to use this time to disconnect from technology and take a moment for yourself to be fully present.
You will be surprised to see what the sunlight and sunset does for your day.
If you are interested in learning more about sleep hygiene, make sure to check out this article by our very own, Dr. Elizabeth Trattner.
Never was a truer sentiment spoken than this, which perfectly describes the relationship between my mother and me, the creators of Haute and Holistic, a women’s website determined to bridging the generational gap between women today. My mom, Elizabeth Trattner, has always been my role model. My admiration for her is endless. Not only does she have this charismatic and luminescent personality, but she was an international model and women’s rights advocate. Facing a life-threatening auto-immune condition thirty years ago, she was determined to regain and take control of her health. Not only did she accomplish this, she went on to become a doctor of Integrative and Chinese Medicine, forging a unique career path more than twenty years ago. She even appeared on Oprah with her mentor and our dear friend, Dr. Andrew Weil, to share her story. When I was born, she committed to raising me in a mindful way, in a holistic household. Like I said before, she is pretty great.
From a young age, I knew my mom was way cool and unlike other moms. As I got older, I realized just how versatile my mom truly was. So, when other adults would say “Wow, she is so much like you,” I wasn’t offended or put off like other teenagers might be. In fact, I prided myself on being similar to her. Imagine, a 13 year-old being compared to someone she viewed as Wonder Woman, it doesn’t get much better.
Fast forward to my senior year of high school, I started writing for an anti-bullying and women’s motivational blog, The Lady Code Blog. It was this experience where I developed a love for Journalism. Although I previously considered a career in medicine, I did not necessarily want to follow in my mother’s exact footsteps. Despite this decision, my mom continues to support me in all my endeavors, ranging from my state and national pageant titles, reporting for pageant blogs and every one of my speech and theater performances. Her never-ending support really shone when I applied for colleges all over the country, yet decided to accept a full scholarship to the University of Central Florida, where I am currently studying Broadcast Journalism and able to continue working as a model (sound familiar?).
Bridging the Gap
For years, my mom and I have bounced around the idea of working together to merge our love of our fellow sisterhood. We were encouraged by others who told us how great we are together as a team and that we possess a certain “marketing appeal.” This past Spring while attending the Indie Beauty Expo in Dallas, we realized the impact that working together could have. People expressed respect for my mom’s medical knowledge and loved that I am a millennial with extensive knowledge of health and wellness, the consequence of growing up in an holistic household immersed in Chinese and integrative medicine. We have always eaten organic food, we shun products with toxic chemicals and strive to minimize our carbon footprint because these things are all vital to the health of our bodies and the earth. It all came together earlier this year when we officially launched Haute and Holistic.
Haute and Holistic
Today, whether you are a woman in your fifties or a twenty-something young woman, you most likely are reading magazines, blogs and books about how to eat healthy, lose weight, take care of your skin or pick the right makeup for yourself. However, it is a challenge for experienced “mid-lifers” to appeal to someone from a younger demographic and vice versa. This is where the idea of Haute and Holistic came from, drawing from the perspectives of two generations – millennials and mid-lifers, who focus on green products. Uniting medical facts with the lifestyle experience of a millennial, we present balanced information for women of all ages to create broad appeal and education for everyone.
Having been in the Health and Wellness field for almost thirty years has given me great perspective regarding women’s bodies, their wellbeing and healthy aging. When I began, actively seeking a healthy lifestyle was deemed crunchy, bohemian and counter-culture. Now people will grab onto almost anything if they think it will make them young, healthy and strong. It is important to educate women of all ages regarding regimens that work and which is supported by medical evidence, whether it be a modality of health, nutrition or a beauty product. There is a tremendous amount of noise in the media right now because the beauty and wellness industry is growing exponentially. The truth offers the best medicine of all and my goal is to help educate women in leading healthy, happy and spiritual lives. I am considered an expert source in health, wellness and green beauty. I have been fortunate to be cited as a medical source in national magazines and publications. My advice has been featured in hundreds of magazines and online publications. I serve on the Beauty Meets Wellness Initiative within the Global Wellness Institute. This group connects beauty, wellness and medical leaders redefine standards in the beauty industry and create aesthetic responsibility worldwide. It is my honor to educate women of all ages truly bridging the gap. Women have the power to change the world and when our body, mind and spirit are aligned we can do anything!!!
Charlotte’s Life Experience
As mentioned earlier in this post, my mom almost died 30 years ago. She has an autoimmune disorder which put her in a medically induced come and on a ventilator. She spent over 180 days in the hospital right out of college. I, unfortunately, inhered similar health issues and must be very careful of the foods I eat and medications I take. I have had the good fortune of growing up in a household which values self-care and care for the environment. One of my mom’s many goals in life is to ensure I avoid the consequences of our toxic environment. As a devoted mother and doctor, she offers practical, methodical and medically-backed guidance for maintaining good health. Furthermore, I was diagnosed with a learning disability, apraxia at a young age which led me to create my service program, Just Like Me 2, sharing my story of perseverance with the public.
We now share our collective message with you. I would not change my situation for the world. My experience allows me to inspire other young women to live a healthy lifestyle in a manner that is more relatable than conventional women’s magazines, while my mom appeals to other mothers and an older generation of women seeking a deeper perspective. We truly are bridging that gap between mothers and daughters.
Together we want to work on bridging the generational gap in a life well-lived for everyone and provide good evidence-based straight-forward advice and encouragement for women of all ages to be the best they possibly can be, a concept that defies age stereotyping. We are honored to be part of this wonderful campaign of Bridging the Gap.
To learn more about this campaign, please click here.
October is Breast Cancer Awareness Month, and Little Moon Essentials is helping us raise Awareness
As we continue to create awareness about this disease that affects 1 out of 8 women (click here for more information.) One way to help cope with stress hormones is to have a nightly ritual. Rituals help the body ground down and produce oxytocin, the feel good hormone. Taking a bath or using lotion or aromatherapy before bedtime is the perfect prescription. Little Moon Essentials is an organic bath and body company from Colorado. They produce beautiful aromatherapy sprays, lotions, sugar scrubs and bath salts. We have teamed up with Little Moon Essentials to give away one full size gift box a week to raise awareness for breast cancer awareness month. We love them because their products contain essential oils that are nature’s perfect prescription for making you feel better.
Here are some of my favorite essential oils for relaxation that are in Little Moon Essentials products:
Lavender is the superstar in the essential oil world. It too has anti-microbial, fungal and viral activity to it. It also in an analgesic, sedative, antiaxiolitic, it helps with headaches, lice, cysts, muscle pain, digestive issues, depression, nervousness and many other mood disorders. It can also help with PMS as wellbeing. Lavender is a wonderful first aid remedy, especially for burns; it is among the safest and most widely used essential oils. Lavender was used during the Victorian times for fainting. There are over 350 studies on lavender demonstrating everything from mood enhancement and balance to pain relief. It brings balance both physically and emotionally. I like many uses for lavender. For relaxation my favorite aromatherapy scent is Clear skies Ahead by Little Moon Essentials.
Rosemary was burned in French hospitals to purify the air up until the 20th century. This essential oil is also an excellent anti-bacterial, antifungal and antiviral. It is an excellent antiseptic as well and why is was used in hospitals a long time ago. It is an excellent tonic and is very similar to lavender as far as uses but rosemary is more of a stimulant and lavender is more of a sedative or has a calming nature to it. Research has demonstrated that it helps with memory and cognition. Rosemary can be used in cooking. I have used the essential oil diffused to help in memory and recall for test taking. A great mixture to help with cognition is to use a few drops of rosemary, lemon, orange and lavender in a spray bottle with distilled water to lift mood.
Rose Rose is a beauty favorite, It is used in many perfumes body oils and face creams. Egyptian rose, Rose helps ground and center you before bedtime. A recent study demonstrated aromatherapy with rose oil can reduce anxiety
Euclayptus: when we think of cough drops we think of eucalyptus. Eucalyptus is used for treating the common cold and all its side effects like coughing, mucous, sinus infections sore throat. Other uses are for insect bites and itching. Eucalyptus oil also has anti viral, fugal and bacterial effects. My favorite use for eucalyptus is during a cold. I like to take a bowl of hot water and create a tent with a towel over my head draped around the bowl. I will put a few drops of eucalyptus oil in inhale the steam. It works wonders for any cold, or virus and opens my repository passages.
For our Breast Cancer Awareness Giveaway please follow both Haute and Holistic and Little Moon Essentials on Instagram. Please tag three friends and comment with your favorite essential oil. We double check to ensure honesty.
If you would like to shop and receive a special discount for beautiful products please use the code; Elizabeth10 for 10 percent off your order. https://littlemoonessentials.com/
October is Breast Cancer Awareness month. Did you know that 1 in 8 women are affected this type of cancer and environmental exposure is responsible for almost 90 percent of cases! Breast cancer is the second leading cause of cancer related deaths in women.
Today, H and H wanted to share some quick ways to help decrease your risk from getting cancer.
Eat organic animal products. I cannot stress how important this is. If cancers run in your family, limit the amount of grilled meat since it has heterocyclic amines which are linked to many types of cancer. Additionally, if you have breast cancer in your family try to lower or avoid red meat.
Drink clean water. Invest in a filter like Britta which reduces the amount of chemicals in your water. Make sure you are not only drinking filtered, clean water but that you are drinking enough water. Remember that water in glass bottles is the safest, do not leave plastic water bottles in hot cars where the chemicals in the plastic can leach into the water from the heat. Consume at least 64 ounces of clean water a day.
Eat organic fruits and vegetables. This can be pricey but if you are on a budget, please refer to The Environmental Working Group’s clean fifteen and dirty dozen. The phytochemicals in vegetables and fruit are some of the best way to protect yourself from cancer.
Eat 25-40 grams of fiber a day. Fiber can be found in vegetables, fruits, grains, roots and beans. Fiber has been proven to decrease cancers and cardiovascular disease, another increasing health issue with women.
Do not smoke. Smoking increases the risks of cancer.
Avoid chemical exposure. The dirty dozen is a list released by the Environmental Working Group which contains food you should by organic. They contain endocrine disruptors. These are paramount to avoid because there is a direct link with these and increased risks of cancer.
Use organic or healthy cleaning products for your home. Just like eating organic food, you want to use organic cleaning products and cosmetics. Just like food, what we breathe and what touches our skin goes directly into our bodies and bloodstream.
Exercise! Sitting is the new smoking, it has been proven that exercising can decrease the risk of getting cancer.
Keep your cell phone away from your bra! Today, many women tend to keep their phones in their bras, a dangerous move since the radiation from cellphones have been linked to many types of cancers. Instead, opt for a Bluetooth device or headphones. Try and keep your cell phone away from your body at all possible times.
A year ago, if someone would have asked me what first comes to mind when I hear the word charcoal, I would have said something along the lines of “a grill” or “ a cookout”, but today, the first thing that I think of is toothpaste, specifically My Magic Mud ®; an activated charcoal, fluoride free toothpaste.
Created by Jessica and Justin Arman, My Magic Mud was first developed in Jessica’s kitchen as a solution for her daughter who had incredibly sensitive teeth susceptible to cavities.
Coconut shell charcoal
Calcium bentonite clay
Organic mint extract
Organic orange peel extract.
Although they seem simple, these ingredients all play a significant role in the toothpastes performance. The coconut shell charcoal is activated though a scientific process and then used to draw out bacteria and toxins from your teeth’s pores. The calcium bentonite clay strengthens enamel and boosts your mouth’s immune system. The organic mint extract acts as a natural anti-inflammatory and the organic orange peel extract is a natural tooth whitener. When all these ingredients are combined you have a messy, but wonderful toothpaste.
Justine states “We believe in natural alternatives to toxic chemicals. Fluoride isn’t needed for strong, healthy teeth, especially not in our drinking water.” Since we tend to swallow toothpaste, fluoride goes through your intestines. Even worse, according to the Global Healing center, Fluoride is one of the most dangerous chemicals known to man.
My Magic Mud is also vegan, cruelty free, gluten free, non-GMO. If there was ever a charcoal toothpaste to try, this is it, especially since it is dentist recommended.
So why is Charcoal good for you?
It has detoxifying strengths like being able to grab onto everything ranging from dangerous chemicals to dirt and oil. Though limited medical research has been conducted, activated charcoal is a form of carbon which is a rebirth of ancient medicine techniques along with being used in African tribes as a form of teeth cleaning. Charcoal attaches to everything it crosses paths with, like stains, tartar, bacteria and even viruses.
Right now with the hurricane ready to barrel down on all of Florida I thought I would share this post in hopes that people would read it before their power went out. If you are reading this some other time or place, the practice of journaling can help you in times of stress and help you connect with you mind and soul and relive free flowing anxiety.
There are many ways to connect with your mind, heart and spirit, especially in times of hard ship. Journaling is a way to engage the creative spirit within you and get out what is called “free flowing anxiety”. I myself have used this during times throughout the last 20 years and I encourage my patients to use this exercise as well. You do not need to be a world class writer to journal. In fact, I keep a picture journal instead. Next to my bed is a lovely Italian paper journal. In a bedside drawer I keep a pair of scissors, glue stick, and pages of magazines, newspaper or even greeting cards with images that I love or resonate with an emotion that I might be feeling at the time. These images sometimes have relevant text written on it and sometimes no text at all. It only takes a few minutes to cut out images and glue them into the journal. I will write a few words that expresses what I am feeling or just leave the montage of photos without any words. This exercise has become so popular that my daughter, who was young when I began this process, regularly requested to make a journal page with me, especially if she was home sick or if something emotional in her life has happened. It is amazing to look back through the pages of the journal and reflect upon life’s passages.
Keeping a journal helps free your mind. You can write, use imagery and if you’re really talented keep many thoughts in your journal. With the hurricane on the way, I will be using this opportunity to write without distraction and hope channel what is deep in my subconscious mind. I encourage all of you who are down here in Florida to do the same in the hours we won’t have power or those who may just feel lost in this difficult time.
With Labor Day Weekend coming up, Haute and Holistic wanted to share some tips on how to prevent a hangover, something many people will be facing in the days to come. Here are my tips and tricks to avoid the dreaded hangover.
I am always amazed by the number of patients who show up to their appointments with hangovers, especially around a holiday. If patients could take a few preventive steps before hitting parties, they most likely would wake up on the right side of the bed and not in the toilet.
The first tool is simply eating a healthy meal prior to going out. Make sure to eat both health fats like avocados, nuts or olives and fiber such as apples, vegetables or whole grains to delay transit time in the digestive system. Having both fiber and fat will keep your stomach full and keep you from getting completely smashed, which can happen on an empty stomach. Plus, by eating a good meal beforehand you are less likely to eat junk at parties (always a plus). Alcoholic drinks contain approximately 150 calories per drink and that doesn’t include mixers. These empty calories can quickly add up. After a season of parties, eating healthy meals prior to heading out may save you 5-10 pounds.
Another great tip I tell my patients is to rotate a huge glass of water between each drink. This will slow patients down and keep dehydrating effects of alcohol at bay. I also suggest avoiding dark colored alcohol like whiskey and red wine. Instead, stick with light colored alcohols like vodka, white wine, tequila and gin because they contain fewer chemicals called congeners, which can leave you with a splitting headache. Avoid add-ins like sour mix, which pack in preservatives that can make a hangover even worse and sugars that spike your blood glucose, then send it crashing leading you to crave more alcohol. Be aware of mixing diet drinks and alcohol. Research has shown that sugar substitutes may speed the absorption of alcohol into the bloodstream. My preference for alcoholic drinks is clear alcohol or Aperol which is a digestif and very low in sugar.
If you have over indulged, when you return home try to drink some coconut water or Gatorade that will replace electrolytes depleted by alcohol. My suggestion, drink at least 8 oz because alcohol dehydrates the system. Try to do this the minute you arrive home.
Lastly, if you were too drunk to take precautions the night before and wake up the next morning with your head splitting open, try the coconut water or the Gatorade trick before breakfast. You should also include eggs, bananas and fruit in your morning menu. These foods can help replenish electrolytes and other substances your alcohol-ravaged body needs.
It’s National Relaxation day! There are many ways to relax and quickly recharge your body, mind and spirit.
The easiest way to relax is for readers to plan a day trip somewhere outdoors with bad cell phone reception or taking all apps off their phone and restoring them after their trip. This effect has begun picking up speed in 2010 after Dr. Todd Braver, a neuroscientist and neuropsychologist at Washington University went into nature with four other colleagues to understand how the brain is over taxed my heavy use of technology. These scientists found that being outside in nature can refresh the brain and also increase attention and focus. Read more here
Another way to reset your body is with soaking in salt. I have traveled extensively to some of the saltiest places in this part of the world in both southern Bolivia and Northern Chile into the Salt Flats. These incredible places have salt and other minerals in the ground and your body literally feels different after being in nature and in the salt which has a very grounding effect. The beach is an incredible place to relax as well. The combination of being in nature and the salt water has a positive effect on the mind and body. If you can’t make it to the beach, I highly recommend soaking in salt baths. One of my favorite product lines is Little Moon Essentials that makes organic bath soaks for almost anything that is bothering you. It is a way to bring nature into your bathtub.
Another way to relax is to turn off your television. I only have one in my home and only watch it for movies for the most part. It is rarely on and never in any of the bedrooms of my home. Unfortunately, almost everything is toxic on television, especially the news and reality television. By taking a day a week to unplug and relax it will have a cumulative effect on the body.
I am off to the beach today! Have a great day today and don’t forget to take time for yourself!
Happy National Relaxation Day! Much love, Dr. Trattner and the H and H team
If you think of health as simply swapping apples for cookies or getting a flu shot, you’re only seeing part of the picture.?? Complete wellness means maintaining balance in body, mind and spirit -which is not always easy to do if you’re the kind of person who puts themselves last in line for TLC. “As women, we tend to take on more than we can chew,” says Elizabeth Trattner, an integrative health expert in Miami, Florida. “No one wrote the handbook on how much should women juggle.” Take control of your well-being and care for yourself with these wellness tips.
Care for Your Spiritual Side
Get out in nature: To best feel spiritually fulfilled, step outside at least once a day to see the beauty in the natural world. “What happens is that you’ve disconnected from things around you,” says Trattner. “Whether it’s the woods, the ocean, a lake or even a flower shop, by being in nature you’ll feel the powerful effects of harmonizing with nature.”
Make it work by: leaving your electronic devices at your desk — or at least turned off — during your outdoor time. You can’t truly immerse yourself in nature if you’re distracted by a screen. Learn how to meditate: No matter what your religion or belief system, daily meditation can help you connect with your spiritual self. It can also help you find deeper purpose and meaning in your life.