Avocado Mango Salad

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I love creating colorful salads with different textures and flavors. This Avocado Mango Salad combines creamy avocados, sweet and tangy mangoes, and some spices for an added punch. Once the flavors meld and come together, this salad is delicious any time of the day or even as a salsa.

Health Benefits of Mango

Mangoes lend themselves well to sweet or savory dishes. This sweet and juicy tropical fruit is great as a quick snack or added to a variety of recipes. Beyond the sweet, luscious taste of mangos, they contain a variety of vitamins, minerals, and antioxidants.

Mangoes provide an excellent source of potassium and magnesium, as well as B-vitamins and vitamins A, C, E, and K. Additionally, they contain powerful antioxidants that neutralize free radicals throughout the body. This can help prevent heart disease, premature aging, cancer, and many other degenerative diseases.

Several studies show that phytochemicals in mangos play an anti-inflammatory role in several chronic disorders. In fact, these phytochemicals —primarily gallic acid— can relieve inflammatory bowel disease and ulcerative colitis, and have a protective effect on the gastrointestinal system.

Bioactive components in mangos have also shown anticancer activity. The polyphenol mangiferin is a bioactive compound able to inhibit carcinogenesis and cancer cell growth

Health Benefits of Avocado

Avocados are also very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. Additionally, avocados provide an excellent source of monounsaturated fatty acids. These essential fatty acids not only support healthy body weight, studies show they also improve brain health and cognition.

The good fats found in avocados can also help reduce cholesterol levels and blood triglycerides. What’s more, they contain the carotenoids lutein and zeaxanthin, which are important for eye health. Learn more about these vitamins for eye health here.

Combine the Two Together for a Power-Packed, Delicious Avocado Mango Salad!

So what’s not to love? Mangoes and avocados provide so many beneficial polyphenols and good fats. And they come together in this recipe for a dish that’s appealing to the eyes and the taste buds.

Make it a Meal

This dish is great by itself eaten as a salad. Or you can use it as a salsa with some Jackfruit Tacos or atop Mexican Pinto Bean Salad.

How to Talk to Your Daughter About Her First Period

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Menstruation can be a daunting topic for parents and young girls. You may feel a bit uneasy about talking to your daughter about such a sensitive subject. But discussing puberty, changes in her body, and menstruation is important before she experiences her first period. With a little forethought, you can have candid, positive conversations about menstruation to help alleviate fears and concerns. If you don’t really know how to talk to your daughter about her first period, you’ve come to the right place.

Open the Conversation Early

Picture this. Your daughter is headed off to a friend’s birthday party. She spends lots of time choosing her outfit and fixing her hair to get ready for the event. You drop her off and she is all giggles and smiles, excited to see her friends. Then you get a call 30 minutes later, and your daughter is in tears. She’s locked herself in her friend’s bathroom because she started her period for the first time. She doesn’t know what to do, and she’s too embarrassed to ask for help.

This is what we all want to avoid. While most girls start their periods around the age of 12, some girls start as young as 9 or 10 years old. Take a proactive stance and talk to her openly before she has an experience like the one above.

Be Matter-of-Fact

The taboo that surrounds discussions about puberty or menstruation is ridiculous. This absolutely normal, natural part of life has become a topic that creates anxiety, shame and embarrassment, and it’s time to normalize periods. Talk to your daughter naturally about changes she may experience in her body. As you explain the development of her reproductive organs, make sure to allow opportunities for her to ask questions as well.

Helping your daughter feel normal and confident about her body and her period will prevent her from feeling scared or disgusted when she has her first experience. The more she understands, the more normal she will feel.

Use Anatomically Correct Language

Part of normalizing this topic includes talking about our bodies correctly. Be straightforward and steer clear of indirect names for our private parts. If your daughter is uncomfortable with terms like vagina, discharge, and menstrual cycle, she may cringe or even blush when she hears them. It’s important to help her realize that we should treat the feminine parts of our body with some extra care and respect. Emphasize that her private parts and these rites of passage are not something she should ever be ashamed of. The best way to normalize these conversations is to talk about our bodies and the incredible things they do normally.

Answer the Whats, Whys, and Hows

When you first approach your young daughter, she may not even know what questions to ask. Have a plan and discuss all the “basics” with her. Eventually, she may have more questions and she just wants to feel comfortable talking with you. Here are some questions to get you started:

  • What is menstruation?
  • Why do we have a period?
  • When will I get my first period?
  • What does a period feel like?
  • How long will it last?
  • Does it hurt?
  • What is PMS?
  • Can I swim or play sports while I have my period?
  • Will everyone know that I have my period?

Use a Resource

You may want to consider finding a book that explains puberty and all of the changes that occur in a girl’s body. But don’t just give her a book and call it a day. Make sure she knows that she can talk you about these things and ask you anything. You may have a conversation and explore a book together and then leave it with her for her to examine more closely. Then in a few days, be sure to follow up with her and ask her if she has any questions. Don’t wait for her to come to you. Some girls will be too shy, so it’s up to the parent to approach the conversation. As you learn how to talk to your daughter about her period, she will become more comfortable coming to you with her concerns.

Don’t know where to start? Here are a few options to check out:

Discuss Products

Let’s face it, the myriad of period products available can be overwhelming to grown women, let alone a scared pre-teen. Talk your daughter about the different types of pads, tampons, menstrual cups, and period panties. Explain how each of them work, and talk about your preferences too.

You may even want to discuss some of the risks involved with conventional period products. Teaching your daughter at a young age to avoid chemicals and read labels will nurture a lifelong respect for caring for her body appropriately.

Period Underwear

If you haven’t checked out period panties for yourself, I highly recommend that you do so before talking to your daughter. Thinx underwear have totally transformed my own experience with my periods. Not only that, but the company is dedicated to educating girls all over the world about healthy menstruation. They even have a specific line geared for younger girls and teens.

Are you ready to ditch the tampons, pads, and other disposable period products? Get a $10 discount on Thinx Panties for your next cycle.

Be prepared for her first period with these Essential Oil Blends for PMS.

Miracle Lash Serum

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Right now, eyelash extensions are all the rage. While long, thick luscious lashes are every girl’s dream, some women don’t love the idea (or the expense) of extensions or fake lashes. If this is you, try this Miracle Lash Serum to help improve the health of your lashes for fuller, longer lashes.

The main ingredient in this recipe is castor oil. Castor oil contains nourishing fatty acids, like ricinoleic acid, that moisturize and protect lashes. Vitamin E oil also helps nourish lashes as well as the hair follicles. You can also use this serum on your eyebrows to encourage growth.

Lavender and cedarwood essential oils are great for nourishing, purifying, and strengthening eyelashes and eyebrows.

Let’s Make Some Miracle Lash Serum!

Ingredients

2 teaspoons castor oil

1/2 teaspoon vitamin E oil

4 drops cedarwood essential oil

5 drops lavender essential oil

Instructions

Combine all ingredients in a mascara tube and swirl to combine. Apply Miracle Lash Serum to eyelashes daily before going to bed, being careful to avoid getting into the eyes. If you do get some of the serum into your eyes, flush with warm water.

Don’t forget to pamper your lips too! Check out this recipe for my favorite lip balm!

Natural Remedies for Allergies

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Ahh springtime. The flowers and trees are blooming, and the birds and bees have come to life. But for nearly 30 million Americans who suffer from seasonal allergies, springtime represents itching, sneezing, watery eyes, coughing, asthma attacks, and skin irritations. And it’s not just spring either; seasonal allergies can happen in the fall and even in the dead heat of summer or the cold of winter. Sadly, like most medications, prescription allergy medicines come with a host of undesirable side effects. Fortunately, there are some natural remedies for allergies that can bring some relief.

What Causes Allergies?

Allergic reactions are an immune system over-reaction to a particular allergen, such as pollen. During an allergic attack, your immune system produces antibodies called Immunoglobulin E (IgE) that identify the allergen as harmful. These antibodies cause the release of histamine in your cells that can cause inflammation of your skin, sinuses, airways, and even your digestive system.

Each type of IgE has a “radar” for a specific type of allergen. This explains why some people are only allergic to one allergen. A person with reactions to many types of allergens has more types of IgE antibodies.

Gut Health and Immunity

The gut in particular profoundly influences the entire immune system. When gut health suffers so does the rest of your body, and the result for many people are allergy symptoms. Maintaining good gut health directly supports the immune system and can prevent allergic reactions of many kinds.

The typical American diet of processed foods devoid of nutrients depletes the beneficial flora of the gut. Additionally, the overuse of antibiotics further destroys the microbiota in the gut, thereby depleting our immune system. Avoiding antibiotics, except when absolutely necessary, protects the fragile environment of the gut and improves proper immune function. Likewise, eating a balanced diet with lots of fresh fruits, vegetables, and whole grains provides necessary nutrition to support a healthy gut.

Natural Remedies for Allergies

Apple Cider Vinegar

Apple cider vinegar (ACV) may prevent the immune system from reacting to certain allergens and producing antibodies. This is because ACV actually downregulates pro-inflammatory cytokines released by the immune system. Some people claim it also helps relieve congestion and mucus production.

How to Use it: Simply drink a teaspoon of apple cider vinegar in a cup of warm water three times a day.

Quercitin

Quercitin is a bioflavonoid derived from vegetables and fruits with strong anti-inflammatory properties. Studies show that it inhibits signaling pathways related to the inflammatory process. This prevents the release of allergy-causing histamine. Another study showed that regular use of quercitin decreased the frequency and severity of allergy-related asthma attacks.

How to Use it: Purchase a quercitin supplement and take according to the labeled instructions. For best results, begin taking the supplement 2-4 weeks prior to allergy season. You can also try drinking Rooibos tea, which contains quercitin.

Probiotics

Supporting good gut health is the best way to strengthen your immune system. Taking probiotics to maintain a healthy microflora can not only decrease allergies, it can benefit your digestive and mental health as well. Learn more about the benefits of probiotics here.

How to Use it: Increase your consumption of fermented foods, such as kombucha, kimchi, miso, tempeh, and pickles. You can also take a quality probiotic supplement, like Life 9.

Butterbur

Butterbur is an herb that many people use to treat migraine headaches as well as to combat allergies. A study that compared the use of butterbur to the prescription allergy drug cetirizine showed that butterbur was as effective as the drug at relieving allergic rhinitis (hay fever).

How to Use it: Purchase butterbur extract and take according to labeled instructions.

Local Honey

Honeybees harvest pollen from plants to produce honey. In theory, when you ingest these minute amounts of the offending plants, your body becomes desensitized to them, thereby preventing allergic flare-ups when you encounter those allergens. Studies show that honey does help decrease hay fever symptoms, but it’s important to consume honey from your local area.

How to Use it: Obtain raw, organic, local honey from your area. Eat a teaspoon or more one to three times a day during allergy season.

Essential Oils

Many essential oils contain compounds that may help combat or relieve some of the symptoms of allergies. Essential oils help reduce bodily inflammation, as well as supporting the immune system. Some people claim that inhaling or applying essential oils topically reduces the frequency and severity of allergic attacks. Additionally, studies show that various essential oils relieve symptoms associated with allergies, including quality of life, sleep quality, and fatigue.

How to Use Them: Obtain pure, therapeutic essential oils and diffuse or apply topically as needed.

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