Here are five things I’m loving this week. 

Something to ponder as you go about your day 

There is usually a block of time each day when you are at your best— peak energy, peak enthusiasm. Let's say it's 2 hours per day. How do you spend those 2 hours? Who or what gets your best time?

My Octopus Teacher

This documentary was deeply moving on so many levels. It’s about a man dealing with depression and a search for purpose, who ends up accidentally befriending a curious octopus. We see how their bond develops over the course of a year and how the man, Craig Foster, begins to heal through his time underwater in another world. It’s sure to get you thinking about your animal friendships and appreciating the healing power of nature. Watch the trailer here

Magnesium

Magnesium has become a pretty popular mineral in recent years, and for good reason. 

It’s involved in more than 600 reactions in the body, however because of our highly-processed diets and depleted soils, most of us don’t get enough magnesium in our diet. Stress, dehydration, aging, and other factors also contribute to magnesium depletion. 

Among its many roles, magnesium is especially important for protein synthesis – which includes building muscle and bone and creating hormones, nerve function, blood glucose control, energy production, and blood pressure regulation. Magnesium also acts as an electrolyte and regulates the way other minerals impact our cells.

Eating magnesium-rich foods like dark leafy greens, pumpkin seeds, almonds, and dark chocolate is a healthy focus for any diet. But it can be hard to get enough magnesium through diet alone, so this is one mineral I often recommend supplementing with. There are a few different forms of magnesium that we typically see in supplement form. Here’s a list:

• Magnesium citrate: This is a form where magnesium is bound to citric acid. It’s often helpful for constipation because it works to relax your bowels and pulls water into your intestines. If you have a hard time staying regular, this is a safe option to try that is generally gentler on your system than other laxatives on the market.

• Magnesium glycinate: In this form, magnesium is bound to the amino acid glycine. It’s a highly bioavailable type of magnesium that can actually increase levels in the blood and doesn’t have the same laxative effect as magnesium citrate. Many people like to use this form to encourage restful sleep and anxiety.

• Magnesium L-threonate: This form of magnesium, where it’s bound to threonine, is powerful for brain function due to its ability to cross the blood-brain barrier. Magnesium L-threonate has been found to enhance the receptors in the brain related to nerve channel activation and synaptic plasticity, meaning it’s critical for the processes of learning and memory. It’s also been linked to improvements in sleep, anxiety, depression, and PTSD.

This is only a quick overview of three forms of magnesium. There are many other forms out there, and some products even contain blends of multiple kinds of magnesium for maximum impact throughout the body. I recommend Lifelong Vitality from dōTERRA which includes 150mg of magnesium.

I hope you learned something new about magnesium and what it could do for you. Keep in mind, even if you choose to supplement with magnesium or any other individual nutrients, it’s always a good idea to complement them with a nutrient-dense diet.

3 Stretching Routines for Every Level 

It can be all too easy to spend the day sitting in front of a screen, and before you know it the day is over and you’ve barely had any movement. So, I wanted to share a few gentle stretching routines to prevent a sedentary lifestyle. 

Stretching is a great way to mindfully move your body, increase circulation, and reduce stress. I set an alarm on my phone each hour, I love taking little breaks to stretch throughout my day. 

This video shares a 5-minute morning routine you can do while you’re still in bed, this one has a 15-minute routine for beginners, and this one focuses specifically on problem hamstrings. Give them a try.

What I am Eating

Goji-strawberry breakfast smoothie

If really fallen in love with this new smoothie recipe I’ve been perfecting. Love to share it with you all first. The sweetness of strawberries, almond milk, as that’s what I keep on hand; it also adds more body to the smoothie if you’re drinking it as a meal. You will need to soak the flax and goji overnight; this not only softens them but also allows the flax to thicken to a gelatinous consistency. I soaked the flax and goji on the counter but if you want a cold smoothie, place it in the fridge.

Ingredients

• 2 tablespoons flax seeds

• 3 tablespoons goji berries

• ¾ cup filtered water

• 2 cups fresh strawberries

• 1 cup almond milk

• 1 teaspoon vanilla extract

• 1 tablespoon raw honey or sweetener of choice, optional

Method

Add flax seeds and goji berries to a cup or jar, pour in water and soak overnight or until thick and gelatinous.

Place everything in a blender and blend until completely smooth, drink immediately or allow to sit for a few minutes to thicken.

Any left over smoothie keeps for up to 2 days in the fridge, where it will thicken further.