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By Devin Almonte  Our emotional and physical health is a very important part of each of our lives. In fact, if our emotional health is not good, it's not likely that our physical health will be up to par either. Emotional health is what helps you to reach your full potential; it enables you to work productively and it also helps you to cope with all the stresses of life effectively. It's also difficult to function if your physical health is poor. A little research will show you over and over again the link between emotional and physical health. When you have a healthy emotional state, it’s usually because you are in good physical health. Want a good way to keep both in balance? Start journaling.  The Emotional With journaling therapy, which is like writing therapy, the focus is on you; writing down or journaling your internal thoughts, experiences, thoughts and feelings. It can help your emotional and mental clarity, confirming your experiences and coming to a deeper understanding about why you do certain things and think certain things. The Physical This type of journaling can incorporate a review of your physical self. Write down your daily food intake, any aches and pains you might have, supplements or medications you are taking, your sleep habits, time spent outdoors, or any exercise you’ve had for the day. By participating in this type of journaling, you can start to notice areas where you need to improve your physical health. Or maybe you begin to notice a healthy habit that you are doing particularly well that you weren’t aware of before. The Center of Journal Therapy says that journal therapy is “the purposeful and intentional use of reflective writing to further mental, physical, emotional, and spiritual health and wellness.”  I have been journaling for emotional health consistently (at least 4x per week) for approximately 18 years. I can’t begin to tell you the benefit I have received from this very simple and enjoyable practice. It has helped me understand myself and my emotions on a much deeper level. Writing helps me get “what’s stuck in my head” out on paper. And more recently, I have been journaling for my physical health. I started this quest after taking 8Greens for several months. I sell 8Greens on QVC and this is one of favorite products at the Q. Why? Because I had noticed such a difference in how I felt. After taking 8Greens daily, it left me wanting to know more about how my physical health was impacting my overall wellbeing. Here are the categories I review daily:
 Journal your emotional and physical health for 30 days. Each day, write down your feelings and thoughts. Write down how your physical body feels after your activities for the day. I think you will be amazed at some new discoveries about yourself. The whole purpose of this type of journaling is to increase insight and awareness in order to promote growth and change; also to further develop the person’s sense of their self. 
DISCLAIMER Always consult your physician before beginning any nutrition regimen. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate program for your needs. All comments written above are my own opinion and thoughts as it relates to nutrition.
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By Devin Almonte  The olives that are harvested to create extra virgin olive oil come from some of the most beautiful areas of the Mediterranean. This beauty can be deceptive, since the area that is home to olive trees is harsh and rocky. This arid and mountainous area creates one of the most nutritious fruits available to man. The olive is one of nature's most perfect foods. Olive oil comes in many grades. The most delicious and most nutritious of these grades is extra virgin olive oil. This oil is extracted from the firm, green olives harvested in early fall. The color of extra virgin olive oil is a pale green or crystal clear and the flavor is unforgettable. Cold presses are used to remove the oil from the olives. No chemicals, dyes or additional processing procedures are needed to create this pure oil. This lack of processing is one of the reasons that olive oil is so nutritious. The benefits are quite numerous.  Olive oil has become more popular in recent years because of its healthy attributes. It contains large amounts of vitamin E and vitamin K. Olive oil is also filled with antioxidants. These are nutrients which are believed to protect the body from damage due to environmental factors like smoke and other carcinogens. Olive oil is easily digested, the body naturally absorbs this oil and it soothes the stomach and bowels. Olive oil contains nutrients which protect bones and make calcium absorption easier for the body. Among all of the oils available for cooking, olive oil is the most nutritious. Extra virgin olive oil is the most valuable and sought-after type of olive oil. The olives are collected from the olive trees prior to ripening. The title of virgin comes from the fact that no chemical processes are used when producing the olive oil. The oil is clear or extremely light green in color and should be entirely free from impurities when viewed through glass and must only be obtained through cold pressing methods. This means that the oil has never been heated during production. Heating olive oil to a high temperature can cause the loss of vitamin E and prophenols which reduces the value of the oil. This oil tends to be the most expensive, but the health values are well worth the added cost. Grocery Store Brand Recommendations   Important to NoteIf you plan on using olive oil as part of your skin care regimen, be careful not to use pure olive oil. The term "pure" may make you think that this is great for your skin, but this is not the best choice. Pure olive oil is a lesser quality than extra virgin olive oil and has a much higher acid content.  So go ahead and start drinking! Two tablespoons a day to receive benefits. DISCLAIMER Always consult your physician before beginning any nutrition regimen. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate program for your needs. All comments written above are my own opinion and thoughts as it relates to nutrition. By Devin Almonte  I just finished a live airing for QVC and the amazing 8Greens, a dietary supplement that helps you maximize your daily dose of greens. As the name implies, 8Greens contains eight essential greens for optimal health. Three of the greens are different types of algae, one of them being spirulina. I thought I would take a moment and focus in on the health benefits of spirulina. It truly is a superfood. While I highly prefer consuming my spirulina in an 8Greens tablet, as I find it much more palatable with additional green benefits, you can consume spirulina in its powdered form.  Spirulina is eaten and consumed by people from all over the world. Back in 1974, it was declared as an ultimate food for the future at the World Food Conference. At that time; it was declared that spirulina was as an efficient way to help combat malnutrition in certain areas of the world. Later, as it became more noted in the established countries of the world, it was hailed as a superfood. Such a superfood it was, that it actually became the main constituent in the diet plans of the NASA astronauts who would eat it in space.  The reason it is touted as a superfood is simple; it comes packed with heaps of the B vitamins, vitamin E, beta-carotene and minerals such as selenium, copper, and iron as well. It also contains gamma-linolenic acid or GLA, which is an omega-6 fatty acid. Others believe that the benefits of spirulina go even beyond that of nutrition. There is research showing that it can possibly aid in weight loss and other issues, such as ADHD, PMS and nasal allergies. Perhaps you are looking for that added energy which spirulina is supposed to offer as well. It makes sense, seeing as it is packed with the B vitamins, the catalyst for producing energy reactions in the body. The research on spirulina goes on and it looks to continue to be promising. And when you use it as part of your nutritional requirements as a supplement to the other food you ingest, you could be helping to halt some of the nutritional deficiencies which can cause illness and disease. While Spirulina isn’t a medicine, medical research has concluded that spirulina can certainly benefit our bodies.  Most everyone will benefit from taking spirulina, but there are some people who will benefit more than others:
That just about covers everyone, right?! But there are a few people who should not take spirulina. These are:
As Spirulina is a completely natural product and generally will not cause problems to the body, it is still best not to go overboard. There are some people who might be allergic and can experience some allergy symptoms when taking spirulina. Look out for these signs:
 It is imperative that you buy your spirulina from trusted sources. Buying it from suspect sources can cause you to be contaminated by spirulina microcystins. In this instance, you need to get over to your doctor when you feel or see symptoms such as severe stomach pain, dark urine, yellow skin or eyes or ongoing vomiting. Be careful and do your research.  Above all, be good to your body. Remember Hippocrates said, "Let the food be thy medicine" – he was right because there is healing power in nature. Sometimes we can’t afford the right food, sometimes not even knowing what we need. Don’t ignore spirulina; it has the capacity to replenish the nutrient deficiency your body might be experiencing as well as cleansing it at the same time. With spirulina, you can help your body achieve a better state of health. DISCLAIMER Always consult your physician before beginning any nutrition regimen. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate program for your needs. All comments written above are my own opinion and thoughts as it relates to nutrition.  So the weekend is in full swing and I know how hard it can be to motivate yourself to stick to your diet and keep up the exercise. There are so many other things you'd rather be doing! Like all those summer BBQs and get-togethers. I've got a few tips to help you keep you on the right track. 1. Exercise first thing in the morning. If you don't take this step, you are most likely to skip it all together. Too many things will get in the way and once evening comes, you'll be too tired to even think about getting that workout in. It also helps you tackle the day with confidence and allows you to enjoy what you eat throughout the day. 2. Take it easy on the beverages. I'm not a drinker, but I know how easy it can be to indulge in a few beers, a glass of wine, or some fancy summer cocktails. Just because it's liquid, that doesn't mean those empty calories just wash away! And definitely don't let it serve as your main source of hydration. It will have quite the opposite effect. Hydrate first and you'll be less likely to consume more high calorie, alcoholic drinks than you should. 3. Load up on fruit. Summer is the season for fruit! This is your chance to indulge and enjoy, especially on the weekends. And when you load up on some fantastic seasonal fruit, you'll be less likely to overindulge in the chips, burgers, and macaroni salad. 4. Stick to your sleep schedule. Don't underestimate your sleep. This just might be one of the most important tips to adhere to. A sleep schedule gone awry, throws everything totally out of whack. You're hungry at the wrong times, cranky, and just feeling out of sorts when you are lacking sleep or getting up at different hours during the weekend. You won't feel like exercising and you surely won't be bright-eyed enough to make clean and healthy food choices. 5. Don't break from your diet. Just because it's the weekend you can let loose and indulge as you please? That has never made sense to me. It defeats the purpose of all of your hard work at becoming and STAYING healthy. Come Monday, you have to repair all the damage you did over the weekend. It's anything but healthy! However, enjoy yourself. Allow yourself to have something sweet. Just keep it in moderation and remember to enjoy it! DISCLAIMER Always consult your physician before beginning any nutrition regimen. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate program for your needs. DISCLOSURE: All comments written above are my own opinion and thoughts as it relates to nutrition.  If you struggle with soda addiction, I wanted to give you an alternative to try today, especially perfect of the summer time – INFUSED WATER. I know this might not have the same appeal as your soda, but it’s worth making a switch. At least try to incorporate it into your diet and let your soda be a special treat from time to time. Infused water is incredibly easy to make, just pick up your favorite fruit, add to water, and let infuse for about 3-4 hours.
Here's a quick look at one of my favorites! DISCLAIMER Always consult your physician before beginning any nutrition regimen. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate program for your needs. DISCLOSURE: All comments written above are my own opinion and thoughts as it relates to nutrition. By Devin Almonte  Juniper is a shrub that people love to hate and we see if everywhere. I too, struggle with Juniper, mainly because of what we picture in our heads when we think of Juniper. It’s a fairly easy shrub to identify with its prickly branches and various shades of green and blue hues. Because it’s so easily identifiable, we are quick to notice Juniper that is unkempt, overgrown and downright sloppy. I think of a dilapidated house no longer occupied, or a homeowner who clearly doesn’t step foot out in the garden. You can’t even see the actual house anymore because the Juniper is so monstrous. With each passing day, the Juniper works to gobble up even more of the home, creating the most unsightly landscape. It’s not a pretty sight and it doesn’t make me fall in love with Juniper.  So why does everyone home seem to have some type of Juniper in their landscape when we don’t really like it? Because it is very easy to grow and care for, it doesn’t really need pruning, and they tolerate adverse conditions quite well. And it’s often the go-to plant when we have no idea what else to plant. I want to help you like Juniper. I want to you see Juniper as more than a last resort option for your garden. Instead of hating this shrub, I want you to reconsider its purpose and usefulness. Used well, Juniper can add tremendous visual value to your garden. It’s a great choice for your garden landscape and can be absolutely breathtaking when it's done right. The problem is when we ignore our planted Juniper all together and don't plan for its appropriate placement. This is when it becomes the unwanted focal feature on your property – unkempt, overgrown, wild, and unshapely.  Juniper needs some TLC, the right placement, and the right role in your garden to be a successful addition to your landscape. While they do not really need pruning, I do recommend pruning. You need to love and care for your Juniper to keep it’s manicured and elegant appearance. Juniper also works best when it’s not the star of the show. I believe it’s important that you use Juniper in a supporting role as opposed to the main role in your garden, just as you would view the supporting and main characters in a Broadway play. Juniper is great when it fulfills the role of supporting and highlighting the other beautiful flowers, plants, and shrubs in your garden. Without it, your garden may lose dimension and the main focal plants and flowers won’t come life as well they should. This is the beauty of the Juniper. Giving it the right amount of attention, the right placement and the right role in your garden will bring your garden to life with remarkable impact. Description: Attractive evergreen with blue-tinted foliage on thick branches that spread wide across your landscape. Slow growth rate. Deer-resistant. Gardener Experience: Novice. Sun Exposure: Full sun. Size: 2-3 ft tall, 4-5 ft wide. Water: Occasionally. Soil type: Prefers slightly acidic soil. Disease: Fairly disease resistant. DISCLOSURE: All comments written above are my own opinion and thoughts as it relates to gardening. By Devin Almonte  Our home’s exterior landscape has a very modern, french-country feel and is filled with gorgeous English Boxwoods throughout its gardens. I love the look, feel and smell of the English boxwood. Of course, its unique scent is both equally loved and hated by admirers. For me, it’s fragrance is reminiscent of the sound and feel of those warm, northeast, summer breezes coupled with lazy days reading and relaxing on the porch with a glass of mint iced tea in hand. There’s nothing quite like it.  There’s no doubt that I love the English Boxwood. However, it is particularly susceptible to disease and more specifically, boxwood blight, which is a type of fungus that can spread the disease quite quickly to and from any neighboring boxwoods.  This is exactly what happened to our mature, English Boxwood hedge, which used to beautifully accent our front living room windows. The disease came on quickly and spread fast, leaving our magnificent hedge looking like it had been through a California wildfire, leaving it scorched and bare without a drop of color left on its leaves. I’m devastated that its life had come to its end. I have decided not to replace this hedge with another English Boxwood hedge. I don’t have the time to give it the treatment and care it deserves, which could leave it ripe and open for greater risk of disease. It’s also slow-growing, which will leave me with that same feeling I get when I’m waiting a lifetime for my toast to be ready.  I find that a great alternative to the English boxwood is the Manhattan Euonymus. This is my kind of shrub. Instant gratification is at the top of the list because it is super fast-growing and will fill out your space in no time. It’s brilliant, green color adds dimension and character to any garden. It’s an evergreen, so you will have colorful leaves from top to bottom year-round. As a bonus, it also sprouts beautiful tiny pink fruit during the fall months. And if you don’t have a green thumb, it’s nearly impossible to kill, even if the deer stop by for lunch from time to time. In fact, some Manhattan Euonymus owners enjoy such lunch visits and claim that frequent lunch visits by our furry friends promotes pruning and frequent pruning promotes growth. However, if you are extra worried about the deer, make sure your hedge is in a high traffic area, where deer will not want to venture and during the quieter months of winter, you can always wrap with protective garden netting.   Description: Fast-growing evergreen with brilliant, shiny, green foliage. When pruned, tit is excellent as a hedge for more formal and neat appearance. Summer season produces flower clusters which give way to small ornamental fruit during the fall months. Gardener Experience: Novice. Sun Exposure: Full sun best. Will also work in shaded areas with a slower rate of growth. Size: 6-8 ft tall, 5-6 ft wide without pruning. Water: Weekly until established. Soil type: Adapatable. Disease: Strong resistance to disease. DISCLOSURE: All comments written above are my own opinion and thoughts as it relates to gardening. By Devin Almonte  After hearing about various forms of fitness training, we often forget what these fitness terms actually mean. So I thought I would take a moment to bring us back to the basics when it comes to cardio training In a nutshell, cardio training is a form of fitness training that strengthens your heart, lungs and vascular system. We'll take a look at both the benefits and drawbacks of cardio training and highlight some of the best cardio exercises.  Cardio training is a fantastic tool that can enhance your health and fitness in numerous ways. Here's a quick glance at the main benefits:
 Despite its many wonderful benefits, cardio training can have some potential negatives when used excessively:
 There are hundreds of cardio exercises to choose from, so you can easily find one that’s right for you. Here a few favorites for you to try:
Cardio training is often unfairly criticized in health and fitness circles. However, provided that you don’t overdo it, cardio training can give your health and fitness a significant boost without you experiencing any negative side effects. So choose some cardio exercises you enjoy and start incorporating them into your health and fitness routine.
DISCLAIMER Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.  Congratulations! You just bought a new bed! You know what they say: new mattress, new you. Nobody says that? Okay. Well, it still sounds true. When you bring your new mattress into your home, whether it came from a local store or an online one, it will likely be covered in plastic to keep it from being damaged in the process. If you bought a bed-in-a-box from a company like Casper or Purple, the mattress will need to be unfurled and allowed to expand into its full form. When it does that, you may notice a distinctly chemical smell. That is called off-gassing - when chemicals are released into the air. Off-gassing happens when volatile organic compounds break down and are emitted as gases or vapors. That might sound terrifying, but volatile organic compounds are found in thousands of manufactured household products. Since the mid-1960s, most mattresses have been made out of polyurethane foam, which emits chemicals such as formaldehyde, chlorofluorocarbons, benzene, methylene chloride, toluene, trichloroethane, naphthalene, perfluorocarbons, according to Mother Jones. If you buy an organic mattress, you may have less of those chemicals, but there is still going to be some off-gassing. Experts say that in general, it’s okay to breathe in the low levels of volatile organic compounds that a mattress releases every day. However, when you’re just getting your mattress out of the plastic, you’re going to get a face full of those chemicals. If you know you have chemical sensitivities, then you should find a way to let your mattress air out somewhere where you don’t have to be. Even if you don’t, you might want to air it out anyway.  If you can, put the mattress somewhere outdoors to allow those chemicals to release themselves into the atmosphere, rather than in your home. Somewhere with a cross-breeze and ventilation is best. If you can’t put it outdoors due to weather, not having space, or needing to actually use it, pop open your doors and windows, and put the fan on high. Air it out for as long as you can before you need to spend the night on it to avoid as much of the chemical off-gassing as you can.  Something you can do in the long term to counteract the chemicals escaping from your mattress is to bring the garden indoors. A 1989 NASA study found that having plants in your bedroom will help to improve the air quality. They’re like small air filters on their own! Adding a few plants, like Snake Plant, Spider Plant, Gerbera Daisies or Potted Mums, can be a beautiful addition to your space, as well as a healthy one. Plants like Jasmine and Lavender emit calming scents that can help reduce anxiety and might help to cover the chemical smell that comes from a new mattress, so they would be a great addition as well.  By Devin Almonte Artificial sweeteners and sugar substitutes are often lauded as a way to (almost literally!) have your cake and eat it too, when it comes to sweet treats. But that doesn’t mean that they’re all pros with no cons. In fact, artificial sweeteners can have some very notable downsides, as we’ll explain in this comprehensive guide to not-so-sugary sweetness. What are Artificial Sweeteners? Generally speaking, artificial sweeteners are sugar replacements. They replicate (or attempt to) the sweet flavor we associate with sugar, but don’t have some of sugars other qualities. Many are zero or very low calorie, for instance, or don’t create the same blood glucose boosting qualities as sucrose (table sugar). Artificial sweeteners come from a variety of different sources and in numerous different formulations.  Sucralose (Brand name: Splenda) Sucralose is one of the more (relatively) modern artificial sweeteners, having been introduced to the market in 1999. Sucralose quickly became popular because of the simple fact that, at least for most people, it lacks the chemical aftertaste that many people notice with other sugar substitutes. It simply tastes sweet. It’s also heat stable, which some artificial sweeteners are not. That makes it ideal for home cooking. While it can’t fully replace all of sugar’s properties, it will keep its sweetness even at high cooking temperatures. It’s created by replacing parts of natural sugar (sucrose) molecules with chlorine—specifically, certain hydrogen-oxygen groups. The resulting molecule, sucralose, is much sweeter than sucrose, by far—about 600 times sweeter. But it contains far fewer (effectively negligible, in regular serving sizes) calories. Saccharin (Brand name: Sweet n' Low) With a name derived from the word saccharine, which itself means sweet, this heat-stable artificial sweetener is three to four hundred times the sweetness of sugar. Also known as benzoic sulfimide, there are various ways of producing the compound. Saccharin has a long and storied history. It was first developed in 1879 by chemist Constantin Fahlberg, who would later become wealthy after producing it for sale. It was not commonly used, however, until sugar shortages threatened the communal sweet tooth during World War I. Its popularity truly exploded, however, during the dieting crazes of the 1960s and 1970s, when its calorie-free nature became more relevant. Aspartame (Brand name: Equal) This calorie free sugar substitute is a methyl ester of the dipeptide aspartic acid/phenylalanine. It’s 200 times sweeter than table sugar, giving it nearly no nutritive value when used as a sugar substitute. It is well known to be one of the sweeteners closest to sugar’s flavor profile. As a result, it’s often blended with other sweeteners to create a sweetness more like that of sugar. However, it is not heat stable, and its amino acids may break down in high pH conditions as well. This limits its usefulness in several ways. It’s undesirable for many cooking and baking applications. Also, as many shelf stable products require a higher pH, aspartame is rarely used on its own in these products. Its stability can be improved with the addition of fat or maltodextrin. Some people report a bitter aftertaste, while others cannot detect it. Stevia (Brand name: Truvia) Stevia is somewhat unique among sugar substitutes in that it is not technically an “artificial” sweetener. Rather than being created in a laboratory, this substitute is extracted from a plant. While extracts from Stevia rebaudiana have only become popular as a commercial sugar substitute during the past several decades, it’s been known in its native South America as a “sweet herb” for 1,500 years. As far as its history in the West, it was first described in 1899 by Moises Santiago Bertoni, a Swiss scientist, but was not researched in depth until 1931. It wasn’t until 2008 that a retail version of the extract, highly purified, was found acceptable for GRAS (generally recognized as safe) status by the Food and Drug Administration in the United States. Sugar Alcohols: (Varied brands) Sugar alcohol is an umbrella term for a class of polyols which contains a number of organic compounds including xylitol, sorbitol, mannitol, and erythritol. Sugar alcohols do occur in nature, and have in the past been obtained from natural sources. Today, however, most sugar alcohols are created from sugar, which has fewer hydrogen atoms than sugar alcohols. Sugar alcohols have fewer calories than sugar, although their nutritive value is not negligible as with other artificial sweeteners (with the exception of erythritol, which is calorie-free). They are also slightly less sweet than sugar. However, they can be used to great effect to mask the bitter or unpleasant aftertastes of other sugar substitutes. It's also worth mentioning that some sugar alcohols can be rough on your gut in large amounts.  Artificial sweeteners are marketed very cleverly. After all, you can’t visit a blog or click on a health video without hearing about the dangers of sugar. And artificial sweeteners—seemingly—neatly avoid many of the problems we encounter with sugar consumption. They’re especially helpful for avoiding the biggest complaints about the sweet stuff, namely calories, carbs, and glycemic response (effect on blood sugar). And that’s great. However, it leads people to the erroneous conclusion that artificial sweeteners are sugar substitutes, no more and no less. That is, that they offer all of the sweet, sweet flavor and none of the negative consequences. But sweet or not, artificial sweeteners aren’t sugar, and they’re not just “sugar minus the downsides.” They might not have the same downsides as sugar, but they do have downsides all their own. And depending on how they affect you, or your reasons for choosing them, you may find that those downsides are just as bad or worse than the downsides associated with sucrose. CONTROVERSY “If artificial sweeteners were so dangerous, they wouldn’t sell them,” you might be thinking. And you might be right… or you might not be. That’s the whole problem. Artificial sweeteners have always been, and continue to be, plagued by controversy. There are two big reasons for this, and both have to do with the research behind these additives.
Many artificial sweeteners, including acesulfame potassium, sucralose, saccharin, and aspartame have a history of questionable research backing them up. In some cases, the problem lies with the funding for the research, as often the only studies available were funded by the manufacturers themselves. In other cases, there are just too many studies that conflict with one another. One study suggests cancer, another doesn’t, and so on.
While some artificial sweeteners have been studied for half a century, others, however, are newer on the scene, or simply don’t have any long term studies. This is especially true of stevia and sucralose, as well as acesulfame potassium. There’s also another issue, before we get into the more serious failings of various artificial sweeteners, however.  In an attempt to move away from the artificial sweeteners listed above, I've made a switch to the more natural varieties, with Lankato being my current favorite. With its Monkfruit extract, it has an amazing taste. The others are great as well and really comes down to personal preference.
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