The Conscious Decision Blog

In the modern world where schedules are full, finding time for self-care, specifically physical activity, can be difficult. Getting out of the house for a run or workout class might be out of reach but we have rounded up a few stretches that are the beneficial for the body and can be done anywhere. Here are our favorites stretches to do in a time-crunch:

1. Forward Fold - One of the most basic, yet beneficial stretches is the forward fold. You can perform this stretch sitting or standing. We love this stretch because it’s easy to execute (just bend forward as far as you can while keeping your back straight) and it has a ton of health benefits including: relieving tension in the spine, reducing stress and anxiety, improving digestion, lowering blood pressure, easing symptoms of menopause, asthma, and can even help with sinusitis.

2. Butterfly Stretch - This stretch is done by sitting down with your knees bent, facing outward and your feet together. Grab your feet and try to push your knees down. This stretch is beneficial for stimulating the reproductive and digestive organs. It’s also great for relieving stress and tiredness.  

3. Child’s Pose - The child’s pose is done by sitting on your feet and bending forward. This is a great mid-day pose that will help digest your lunch and calm you down for the rest of the day.  

4. The Seated Forward Bend - To execute this stretch, raise your
arms above your head and lengthen your spine. Exhale, and slowly bend forward at the hips keeping your buttocks and heels connected to the ground as you bend. This stretch encourages relaxation and calms the mood. It’s also very good for digestion and stimulates organs including intestines, kidneys, liver, ovaries and uterus. This is also a great stretch for menstrual discomfort.  

5. Cat-Cow Stretch - For this stretch, you begin on all fours and As you inhale, simultaneously lift your sit bones upward, press your chest forward, and allow your belly to sink towards the floor. Lift your head, relax your shoulders away from your ears, and gaze straight ahead. Then when you exhale, you’ll go into Cat Pose by rounding your spine out, tucking your tailbone and drawing your public bone forward. Release your head to the floor but don’t force your chin to your chest. It’s one of our favorites to do after a long day because it helps with balancing emotions, calming our mood and massaging our organs. This stretch also just feels incredible on the back, hips and abdomen.

If you don't have time to get to the gym, we hope this list inspires you to start stretching. It’s such a beneficial practice offering so many health benefits and you can do it anywhere with very little time.  

Below are some benefits of some of the ingredients used in the smoothie:

• Papaya: Aids with digestion, weight loss, and inflammation

• Pineapple: Helps with digestion, inflammation, and boosts immune system

• Kale: Filled with antioxidants, has anti-inflammatory benefits, good for detox

Today, most products are created with convenience in mind and we are slowly replacing well-made products that last with single-use plastic.  In an effort to be more environmentally conscious, we have made a list of ways that you can be zero-waste right now! Here are some easy swaps you can implement to make your home more eco-friendly.

1. Ditch paper towels and replace with 100 percent cotton towels

Not only are cotton towels more effective at cleaning, but you will save money in the long-run. Keep a good stack of cotton towels around for cleaning, using as napkins, and whatever else you may need them for.

Make sure to store enough cotton towels; grabbing a cotton cloth has to be as easy and mindless as grabbing a paper towel. You don't want to worry about not having enough. It also has to be just as easy to toss the cotton towel. So have a basket to put the dirty towels in after. If there is no system set, you will probably revert back to using paper towels.

2. Get a reusable water bottle and fill it daily

Instead of buying plastic bottles of water, invest in a reusable bottle. You can also purchase a water filter if needed to refill it at home if you can't use tap water. Reusable bottles can be used at home, the gym, and at work. 

3. Use Wool Dryer balls instead of disposable dryer sheets

What are wool dryer balls? They are literally wool balls that you put in the dryer that separate items from each other in the dryer, letting air circulate more efficiently, therefore helping your laundry dry faster. They also fluff and soften your load while reducing static. Each ball can be used for hundreds of loads, unlike dryer sheets. 

The more balls you have in the dryer, the less time it will take to dry your load. So it's also an energy saver! You can purchase wool dryer balls or you can look up DIY wool dryer balls and make your own from wool yarn.

Another plus of using wool dryer balls is that you won't be exposed to any toxic chemicals that may come from fabric softener and dryer sheets. And if you would like to add a fresh scent to your laundry, you can add a few drops of essential oils to the wool balls.

4. Try using soap nuts for cleansing instead of store-bought detergent

Instead of using detergent from the store, why not try a natural soap that comes from a fruit called a soap nut?! Soap nuts are the dried husks of the soapberry. The shell contains saponin, which is a natural surfactant that does the cleaning.

It is a non-toxic sustainable option to replace anything that you may need detergent or soap for. You can put them in a muslin bag and toss them in the washer with your load or use it to make an all-purpose cleaner for the house. 

It's great for those with sensitive skin and has been used for centuries around the world. Each berry can be used multiple times and because it's a fruit and not a nut, it's safe to use for those with nut allergies.

5. Keep reusable market bags in your car and actually use them

Stores are beginning to stop carrying plastic bags, but we should all try to bring in our own reusable bags to help save trees and pollution that comes from producing paper and plastic bags.

The one big problem about reusable bags is that sometimes we forget to bring them! We would recommend to have enough available and to store the bags in your car. It's easy to forget to grab bags on the way out so if they're already in the car, you won't have to worry about them. Once you unload the groceries, put the bags back in your car. If you prefer to store them in the house, have a spot for the bags so that you can easily remember to grab them and go.

6. Invest in glass left-over containers

It's much safer to store hot food and microwave in glass than plastic because of the toxic chemicals in plastic. It's also more cost effective because plastic containers will absorb food smell and germs and you will end up replacing them. In the end, glass is safer for you and the environment.

7. Purchase cotton bulk-bin bags and buy dried goods in bulk

Buy reusable bulk food bags and buy dried foods like nuts and grains in bulk. Make sure you have an airtight container to store the dried goods in after. You can also purchase reusable produce bags for your fruits and vegetables.

8. Buy toilet paper that is individually wrapped in paper, not plastic

Self-explanatory, choose toilet paper wrapped in paper and not plastic. There is also an option for 100% recycled toilet paper made from recycled paper.

9. Skip using a straw at a restaurant

Another step towards keeping plastic out of landfills is to not use straws at a restaurant. Say no to a straw or don't use it if it's placed on the table. It's one step closer at a more sustainable world.

10. Use cloth handkerchiefs instead of tissue

Keep handkerchiefs around the house to instead of tissues. Use handkerchiefs to wipe off stubborn eye makeup or wipe a nose. You can also carry some handkerchiefs around in case you need them throughout the day. 

If you are sick, it may be better to use recycled tissue and dispose of it, as you don't want to be carrying around an infected hanky.

If you start implementing even one of these tips, it will help reduce the carbon footprint that you leave. We challenge you to make as many of these changes as you can because not only will it save you money but you can feel better knowing that you're helping the environment and can be avoiding toxins that you may be exposing yourself to. Leave us any comments below on your progress or any other tips that you may have to go zero-waste. Happy Earth Week!

Sleep is an essential part of daily life. It affects both your physical and mental health, helping your body and brain function properly. It affects mood, attention span, hormone balance and the immune system.

Saying that new parents can struggle with getting enough sleep is an understatement. Parents have strategized for centuries on how to get restful nights after baby comes home. Of course, there will always be bumps in the road but here are a few tried and tested tips that can help new parents stay rested and ready for each day.

Try to focus on establishing a regular schedule of feeding, playing and sleeping as soon as possible. Even if the schedule is less than precise at first, soon a pattern will arise. This pattern also helps parents identify possible nap times that can align with baby’s newly formed schedule. Don't try to be too productive when baby naps! Consider sleep a priority over some other household chores that can wait until later. 

Have a partner or friend help with nighttime or pre-nap feedings. As the African proverb says: "It takes a village to raise a child." Taking turns with feedings or rotating nighttime feeding duty gives enough relief to keep parents feeling a bit more refreshed. You are also sharing bonding time with others which is good for baby and the loving people in your life. 

Create a Nighttime Ritual

Develop a routine that can help signal your body and baby's for bed. We have heard some parents follow the three B's to prepare for bed: bath, book and bottle.

Taking a warm bath can help soothe baby, letting him/her know that bed is nearing. Try using bath products with calming scents; you can also add essential oils to the bath. Lavender, chamomile and bergamot are some aromas that are known to help induce sleep. Remember to use essential oils a few drops at a time and dilute with a carrier oil like almond or jojoba before adding to bath. 

Reading a story or talking to baby may help lull baby to sleep and is also beneficial in helping baby to start recognizing words and find comfort in a parent's voice.

Have a bottle ready/get yourself in position for feeding when bedtime nears. You want to be as comfortable as you can when you are nursing, so make use of pillows and comfy ottomans. Using a rocker can help rock baby to sleep and make it easier for you. Have your book, iPad, or other recreational item by your side along with water and snacks! 

Developing a nighttime routine will make baby feel secure and signal him/her to drift off.

Set a Restful Tone

Create a soothing space for you and baby to relax into. Even newborns can pick up on the energy in a room. Dim the lights, warm up the room, turn on a lullaby or use white noise. Again, you can use aromatherapy by putting a diffuser in the room. Make the environment as cozy as possible for a good rest.

Part of getting on a regular schedule is creating space for self care. Head outside to get some sunshine when baby wakes up in the early morning. After a brisk walk and some stimulation, baby might just be ready for a nap. Also remember to stay hydrated; it's just as important as getting sleep. Drinking fluids help flush toxins out of the body and is vital in keeping the body and internal systems functioning properly. To take care of baby, you have to also take care of self.

It's going to take time getting used to a new schedule and a new baby in the family, but you'll create so many amazing memories, the sleepless nights will soon be forgotten. You can experiment with these and other techniques until you find a routine that works for you and baby. Hopefully then you'll be able to get more shut eye and keep yourself healthy. 

We've partnered with another amazing spa, this one located on the East coast. If you're in Boston, you can unwind at G2O Spa + Salon. It originally opened in 1994 as Giuliano Spa for Beauty & Wellness and has undergone several expansions to bring us what is now Boston’s award-winning day spa resort for men, women and couples.

Completely "Green"

The facility is completely “green,” created and constructed within strict guidelines pertaining to sustainability. There’s a geothermal heating and cooling system that uses no fossil fuel, involves no combustion and therefore eliminates CO2 emissions into the atmosphere. Down to the paints, adhesives and glues used in the construction, which were specifically selected for their lack of toxins, to the lights, which were chosen for their low energy consumption, the building was put together with the environment in mind.

New Generation of Salon Services and Amenities

In addition to innovative spa services ranging from Brine Inhalation Therapy to the Bali Paradise Experience, G2O encompasses a new generation of salon services and amenities such as state-of-the-art sunless tanning, a penthouse lounge and terrace, a Skylight Hot Tub (pictured above), a full retail shop and more. Salon services include haircuts, highlighting, color technology, hair repair Keratin treatments and bridal styling, as well as manicures, pedicures, and make-up application. This spa has it all!

Take a trip to G2O’s exclusive Experience Room that combines herbal infused steam with a refreshing ice fog and tropical shower. Their signature body treatment starts with a self-application of hydrating, fruit extract crème, and an herbal salt exfoliation during a therapeutic steam treatment, great for the mind, body and spirit. You can enjoy this in solitude or with friends (40 min $75/person, $65/person for 2 – 8 people).

If you have been following the weather in Los Angeles, you know that we have had an unusually wet winter, creating the need for additional wellness support. With excess rain comes colder weather which may cause some to experience aches, congestion and a decline in motivation. To combat this uptick in water weather, we are turning to one of the most versatile botanicals in our arsenal, our good friend Eucalyptus.

Topical Treatment

Eucalyptus is known to invigorate and stimulate your body and can help reduce respiratory problems. It’s a natural decongestant which is why you’ll find Eucalyptus in most store-bought vapor rub products. Eucalyptus is a staple ingredient in our Breathe Collection and Sniffles Chest Balm.

Eucalyptus is also known to help with pain and inflammation. Do you have any relatives that claim the wet weather causes aches? ​Our Breathe Body Oil might be the answer they are looking for. You can rub it anywhere on the body and it will also leave your body feeling super moisturized.

You can also create your own eucalyptus oil blend by adding a few drops of essential oils to a carrier oil such as coconut or almond oil. Essential oils are highly concentrated on their own and should be diluted when applied to the skin. A little goes a long way!

Herbal Tea

Eucalyptus is said to be ​antibacterial, antiviral and anti-inflammatory, making it a go-to for any health ailment you’ll meet this season and something we have on-hand all year long.

In addition to using eucalyptus in topical treatments, you can use eucalyptus leaves to make tea if you're under the weather or just to reap its benefits.

You can purchase dry organic eucalyptus leaves at the market and steep 1 cup of boiling water with 1/2 teaspoon of dried leaves for 10 minutes. Then just strain and enjoy! If you like your tea sweeter, you can add honey to flavor.

Aromatherapy

Eucalyptus is also a powerhouse when used in aromatherapy and offers motivational mood shifts. When inhaled, its cooling and uplifting aroma helps dispel the things that are weighing us down, and inspires us to forge ahead.

We know when it rains, it can often be easier to stay cuddled in bed than to get up and face the day and eucalyptus can be used to pep us up. In addition to using the essential oil topically, you can add a few drops of eucalyptus essential oil to a warm bath and breathe deeply or add to a diffuser to spruce up the room!

Keep Bugs at Bay 

Lastly, now that we have had all of this rain, we have water puddles that can attract mosquitos! Eucalyptus is one of the most common ingredients in natural bug sprays. We want to keep ourselves and our kiddos healthy and our buzz spray works to fend off these pesky bugs without toxic chemicals that can be damaging to our health. Putting eucalyptus in a diffuser as mentioned above will also help keep bugs at bay!

To make your own pest spray, add a few drops of eucalyptus essential oil to water in a spray bottle, shake well, and spritz away! You can also use it in the garden to keep insects away from your plants. 

The health-benefits of Eucalyptus are well-known and have been especially useful during this wet winter in Los Angeles. If you’re looking for a few products with Eucalyptus that will help with healing this season and beyond, we encourage you to browse our site and get familiar with the selection of organic products that we offer.