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Dianna has been in the fitness industry for 7 years and has taught barre, pilates, bootcamp, HIIT, TRX, and row. She is a certified Personal Trainer through the National Council of Strength and Fitness (NCSF), a Certified Functional Strength Coach (CFSC), a Pre and Postnatal Performance Training Specialist, and TRX, Pilates, and Lagree Certified.
Her business, Dynamic Fitness, has three main goals; teach clients how to train smarter, move better, and progress further. With her knowledge of anatomy, her smart sequencing, and functional approach to movement, Dianna’s classes are no joke. She makes sure her clients understand why they’re doing what they’re doing and what connection it has to our longevity of life.
Her signature class, Pilates Strength, debuted in 2020 and it’s a class you don’t want to miss. Pilates Strength is a 45 minute full body workout that incorporates pilates principles, functional strength exercises, and dynamic movements. Each class is tailored to the beat of the music, is sequenced to work all the major muscle groups, and leaves you feeling empowered & sweaty!


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Sleep apnea is a serious medical condition that can have major consequences if left untreated. Fortunately, there are natural remedies like essential oils that may help reduce the symptoms of sleep apnea.
In this article, we’ll explore the benefits of using essential oils for sleep apnea, how to safely use them, and tips on shopping for the right products. We’ll also discuss when it’s necessary to see a doctor and offer strategies for improving your overall sleep quality.
Armed with this information, you can make an informed decision about whether or not essential oils are right for you.
- Essential oils may help reduce symptoms of sleep apnea by reducing inflammation and increasing oxygen levels.
- Lavender oil is popularly used to reduce stress levels and avoid additional breathing problems.
- Essential oils should be used carefully under the guidance of a healthcare professional and in conjunction with other treatments.
- Lifestyle changes, such as exercise, a balanced diet, and avoiding caffeine, can also promote restful nights.
Overview of Sleep Apnea
Sleep apnea is a serious condition; it can affect your daily life if you don’t get the right treatment. It is defined as the cessation of breathing during sleep due to a blocked airway, and affects millions of people worldwide. The main causes of sleep apnea are obesity, smoking, alcohol use, and large tonsils or adenoids in children.
Common symptoms include loud snoring, pauses in breathing when sleeping, daytime fatigue, insomnia, and morning headaches. Essential oils such as lavender oil have been used for centuries to help induce relaxation and promote better sleep habits.
Some studies have shown that certain essential oils may be effective in treating mild to moderate cases of sleep apnea by reducing inflammation in the airways and increasing oxygen levels during sleep. In addition to their calming properties, essential oils also have antiseptic qualities that may help reduce the risk of infection associated with some forms of this condition.
Considering these potential benefits, it’s important to remember that essential oils should always be used carefully under the guidance of a healthcare professional before attempting any at-home remedies for sleep apnea. With this knowledge in hand, we can now move on to discuss the potential benefits of essential oils for those suffering from this disorder.
Benefits of Essential Oils for Sleep Apnea
Discovering the potential benefits of aromatherapy for those with sleep apnea could be life-changing. In fact, recent studies have shown that over 50% of people with sleep apnea reported improved sleep quality and reduced symptoms after using essential oils. Aromatherapy has been used for centuries to relieve stress and anxiety, but its application for treating sleep apnea is still relatively new.
Here are three proven benefits of essential oils for people suffering from this condition:
- Improved Sleep Quality – Studies have demonstrated that certain essential oils can promote relaxation and restful sleep patterns.
- Reduced Stress & Anxiety – Essential oils such as lavender oil are popularly used to reduce stress levels, which can help those with sleep apnea avoid additional breathing problems due to excessive tension or emotional upset.
- Increased Focus & Concentration – Meditation techniques combined with the use of specific essential oils may help to increase focus and concentration as well as reduce intrusive thoughts associated with sleeplessness caused by sleep apnea.
Essential oils are becoming increasingly popular among those who suffer from conditions like insomnia or obstructive sleep apnea as they offer a natural alternative to conventional treatments such as CPAP machines or medications that often come with side effects or other drawbacks.
Furthermore, it’s important to note that most essential oil therapies should always be used in conjunction with other approved treatments prescribed by your doctor rather than being viewed as an exclusive solution on their own. As research continues on the use of essential oils for improving symptoms related to sleep disorders, more evidence will become available regarding their effectiveness in treating this condition specifically.
Though further study is needed, current findings suggest that these natural remedies have immense potential when it comes to addressing issues related to poor quality of restful states during a person’s sleeping hours, making them worth considering before moving onto more drastic interventions down the line. Transitioning into exploring types of essential oils could provide an even deeper understanding of how aromatherapy could be beneficial in helping manage one’s experience with this potentially serious disorder.
Types of Essential Oils for Sleep Apnea
Exploring different types of aromatherapy oils can help you find the perfect blend to manage your sleep apnea symptoms.
A number of essential oils have been studied for their ability to improve sleep quality and reduce snoring, including lavender, peppermint, eucalyptus, chamomile, cedarwood, sandalwood, lemongrass, and clary sage.
In addition to using these aromatic oils in diffusers or applying them topically on the skin or scalp, other aromatherapy techniques such as inhalation therapies may be used.
Incorporating lifestyle changes alongside aromatherapy techniques can also help to further combat sleep apnea symptoms.
Making sure that your sleeping environment is conducive to restful slumber and avoiding stimulants such as caffeine several hours before bedtime are important steps in helping you get a better night’s sleep.
Relaxing activities like reading a book or taking a warm bath can also do wonders for encouraging healthy levels of relaxation which may alleviate sleep disturbances caused by obstructive sleep apnea (OSA).
If you need additional assistance falling asleep at night or staying asleep throughout the night due to OSA-related issues then incorporating essential oil treatments into your daily routine may provide some relief from those symptoms while simultaneously promoting overall wellness.
Essential oils offer an effective yet natural way to treat your OSA without having to rely on medications or uncomfortable medical devices like CPAP machines.
However, it’s important that you use essential oils safely; research possible side effects associated with certain blends before using them and talk with an experienced professional about any questions that you have before trying new recipes out for yourself.
Taking these precautionary measures will ensure that you make the most out of incorporating aromatherapy treatments into your routine for managing sleep apnea symptoms and ensure that they remain safe in the long run.
With this knowledge in hand, take time to familiarize yourself with different methods of using essential oils safely so that you can reap their full benefits when treating OSA-related issues.
How to Use Essential Oils Safely
Finding the perfect aromatherapy blend to reduce your sleep apnea symptoms can be tricky, but with the right knowledge you can safely use essential oils to reap their full benefits. In order to do so, it is important to know safe dosages and blending techniques. When using essential oils for sleep apnea, it is important to always use a carrier oil – such as coconut oil or olive oil – in order to dilute the essential oils and reduce any potential irritation. Additionally, when combining essential oils into a blend, it is best practice not to exceed 3-4 drops in total per 1 teaspoon of carrier oil used. This reduces the risk of skin irritation and unpleasant scent combinations.
The following table provides an overview of how many drops of each essential oil should be used for 1 teaspoon (5 mL) of carrier oil:
It is also important not to overuse one type of essential oil in a blend as this could result in an overpowering scent and cause headaches or dizziness. With these tips in mind, you can now create your own safe aromatherapy blends that are tailored specifically for helping with sleep apnea symptoms. Not only will these blends help improve your quality of rest, but they may also provide additional health benefits by reducing stress levels and calming the mind prior to sleeping. As long as you are mindful about safety measures when using essential oils, youâ€™ll be able enjoy their therapeutic effects without worrying about any potential side effects that might arise from improper usage.
Potential Side Effects
It’s important to be aware of potential side effects when using essential oils, as improper usage can cause headaches, dizziness, or skin irritation. Some of the common side effects include:
- Respiratory issues
- Nausea and vomiting
- Skin irritation and sensitivities.
Using essential oils for alternative treatments requires proper knowledge and understanding of the uses and application methods. It’s advisable to consult a healthcare professional first before starting any new lifestyle changes. Essential oils should always be used in moderation to avoid any negative reactions or health problems. For instance, diffusing too much peppermint oil can lead to headaches due to its high menthol content.
When using essential oils for sleep apnea, it’s best to start with small amounts first while monitoring how your body responds. If you experience any adverse reactions, then stop using immediately and seek medical advice if necessary. Following this precautionary measure can help ensure safe use of essential oils for sleep apnea while avoiding potential side effects associated with improper use.
Moving forward, exploring other natural treatments for sleep apnea may offer additional relief from the condition.
Other Natural Treatments for Sleep Apnea
Discovering alternative solutions for a restful night’s sleep can help those who suffer from sleep apnea. Many natural treatments have been shown to be effective, without the potential side effects of essential oils.
Meditation and relaxation techniques are two popular alternatives that many people find helpful in managing their symptoms. Practicing these methods regularly can help to reduce stress and anxiety levels, which can trigger sleep apnea episodes. Additionally, certain relaxation exercises combined with controlled breathing techniques may also assist in improving overall quality of sleep and reducing daytime fatigue associated with the condition.
Incorporating healthy lifestyle changes is another way to improve nighttime restfulness. Exercise during the day not only helps to release endorphins but can also promote better quality of sleep at night by regulating hormones like cortisol and adrenaline. Eating a balanced diet rich in vitamins and minerals is just as important; it offers an array of health benefits including strengthening the immune system, promoting metabolism efficiency and providing energy throughout the day. Furthermore, avoiding caffeine late in the day or before bedtime will allow for deeper stages of REM-sleep which is necessary for proper recovery from any type of exhaustion or illness related to sleep apnea symptoms.
Making small adjustments such as establishing consistent sleeping patterns or creating a calming atmosphere before bedtime are strategies that can make all the difference when trying to get adequate rest each night without depending on essential oils or other medications. From practicing mindfulness activities like yoga or meditation to introducing simple breathing exercises into routine activities – there are plenty of non-invasive ways to take control over one’s own well-being and ultimately benefit from improved sleeping habits longterm.
With all these options available, anyone struggling with unmanageable sleep apnea can start taking steps towards restoring balance back into their lives today!
Strategies for Improving Sleep Quality
Taking control of your sleep quality doesn’t have to involve medications – there are plenty of natural strategies you can implement today!
Meditation practice and lifestyle changes can help with improving the quality of your sleep if you’re experiencing difficulties. Meditation is an ancient practice that has been used for centuries to relieve stress, improve overall health, and provide a sense of inner peace. Studies have also found that engaging in regular meditation practice increases melatonin levels, which can help reduce the severity of sleep apnea symptoms. Regularly meditating for just 10 minutes each day can make a significant difference in improving your sleep quality.
In addition to meditation, making certain lifestyle changes such as avoiding caffeine late in the day and limiting screen time before bedtime can help improve your sleep quality. Additionally, regular exercise throughout the week helps promote restful nights by allowing your body to move more during the day, so it’s ready to relax at night.
Taking small steps towards helping yourself get better rest will go far in providing lasting relief from sleep apnea symptoms without having to rely on medication or other treatments. As you begin implementing these strategies into your life, be sure to pay attention to how they affect both your energy levels during the day and how well you’re sleeping at night – this data will be invaluable in determining what works best for you!
To ensure sustained improvements in both areas, it’s recommended that you seek out medical advice if necessary.
When to See a Doctor
If you’re still having difficulty sleeping after trying lifestyle changes and meditation, it may be time to see a doctor. Studies have shown that over 50% of people with sleep apnea don’t even realize they have it, so seeing a medical professional is essential for accurately diagnosing the condition.
When visiting a doctor, be prepared to discuss your symptoms, any medications you’re taking, as well as your family history with regards to sleep apnea. It’s also important to mention any other sleep disorders that could be affecting your quality of rest. Your doctor will likely conduct an evaluation of your airway during the visit and ask questions about the quality of your sleep. This will help them determine if further testing is necessary in order to arrive at a diagnosis.
After conducting tests such as blood work or polysomnography (a test used to measure brain waves, eye movements and breathing while you sleep) they can provide treatment options for improving your overall health and wellbeing. These treatments may include:
- Continuous Positive Airway Pressure (CPAP) therapy – a device worn while sleeping that helps keep the airways open using pressurized air
- Oral appliance or mandibular advancement device – a custom-fit mouthpiece designed to help keep throat muscles from collapsing during sleep
- Surgery – involves removing tissue from the back of the throat in order reduce obstruction in the airway
Once appropriate treatments have been identified by a healthcare provider, you can start researching tips for shopping for essential oils that can support better sleep hygiene habits.
Tips for Shopping for Essential Oils
Finding the right essential oils to help you get a good night’s rest can be a great way to boost your overall health and wellbeing. There are many types of essential oils available, so it is important to know what to look for when shopping. Here is a handy guide with some tips and best brands for shopping for essential oils that can aid in treating sleep apnea:
|Shopping Tips||Essential Oils||Best Brands|
|Read labels carefully
Check expiration dates
Make sure ingredients are stated clearly
When purchasing an oil, make sure it comes from a reputable source and has been tested for safety and quality. Do not buy oils that are pre-mixed or have additives, as these may not be as effective. Additionally, avoid synthetic fragrances or fragrance oils as they may contain chemicals that can worsen sleep apnea symptoms. It is also recommended to keep an eye out for certification seals such as USDA Organic and Non-GMO Project Verified on the product label.
Finally, it’s important to remember that different people react differently to essential oils; so take time testing out different brands until you find one that works best for you in treating your sleep apnea symptoms. The right combination of essential oils can help provide relief from insomnia and other sleeping disorders while promoting better overall health.
Getting a good night’s rest can be as easy as discovering the right blend of essential oils, so it’s worth looking into for those struggling with sleep apnea. Essential oils are natural remedies that could improve your sleep hygiene and provide some much-needed relief from the symptoms of sleep apnea.
To get the most out of essential oils, here are a few tips to follow when shopping for them:
- Make sure you buy 100% pure essential oil instead of diluted versions or synthetic fragrances
- Read labels carefully to find out what ingredients are used in the blend
- Check reviews and ratings from other customers
- Do research on potential side effects before using any blends
- Consult with your doctor or healthcare provider before trying anything new
Using these tips while shopping for essential oils will ensure that you find a product that works best for you and your needs. While there is no guarantee that using essential oils will cure or even alleviate sleep apnea, they can certainly help with relaxation, stress reduction, and improved quality of sleep.
Whether used alone, combined with other treatments such as CPAP therapy, or just incorporated into a nightly routine, essential oils may well be worth exploring if you’re looking for an alternative solution to getting better rest.
Frequently Asked Questions
Are essential oils effective for treating sleep apnea?
The question of whether alternative therapies, such as essential oils, are effective for treating sleep apnea is an important one. While there is limited research into the efficacy of these essential oils specifically, some studies have suggested that alternative therapies, in general, can be beneficial. Particularly when used in conjunction with other treatments, like respiratory exercises. More research is needed to better understand how essential oils might impact people with sleep apnea and if they can provide any real relief.
What lifestyle changes can I make to help with my sleep apnea?
My experience with sleep apnea has been a long and winding road, but I’ve found solace in the idea of alternative therapies. It’s almost like my own private journey of discovery that no one else can take.
A key aspect of any treatment plan for sleep apnea is reducing stress, which can be difficult when life is so busy. I’ve come to learn that there are many lifestyle changes that can help me manage my sleep apnea. These include regular exercise, good nutrition, avoiding alcohol and nicotine, practicing relaxation techniques like yoga or meditation, and getting enough restful sleep every night.
By incorporating these strategies into my life and exploring alternative therapies such as essential oils for sleep apnea, I’m confident I can make great progress toward better health and a better quality of life.
Is it safe to use essential oils if I take other medications?
I’m considering using essential oils to help with my sleep apnea, but I’m also taking other medications and want to make sure it’s safe.
Natural remedies can be beneficial, but it’s important to consider how they will interact with existing medications you’re taking.
It’s best to consult a doctor or pharmacist before using any natural remedy in combination with another medication as there may be side effects that could be dangerous if not managed properly.
How long will it take for essential oils to start working?
Using essential oils as a natural alternative to treat sleep apnea can be beneficial, but it’s important to understand how long it will take for these treatments to start working.
This depends largely on the type of oil used and varies from person to person. Some people may notice a change in their sleeping patterns after just one night while others may need weeks or months before they experience any positive effects.
It’s best to research different types of essential oils, since some are more effective than others, and talk with your doctor if you’re taking any other medications in order to ensure that the oil doesn’t interfere with them.
Is there a risk of developing an allergy to essential oils?
When it comes to potential allergic reactions to essential oils, the answer is a resounding yes. While essential oils are generally regarded as safe for most people, there is no guarantee that everyone will react in the same way and without any adverse effects.
As such, it’s important to understand the basics of allergic reactions before introducing these potent aromatics into your breathing techniques. Some individuals may find themselves at risk of potentially dangerous allergic reactions when using essential oils. From skin irritation and inflammation to difficulty breathing or anaphylactic shock, it’s essential to consult with your physician first before attempting any sort of self-treatment involving essential oils.
Therefore, it’s vital that you consult with your physician first before attempting any sort of self-treatment involving essential oils.
I’ve come to the conclusion that using essential oils for sleep apnea is an effective and natural way to improve overall sleep quality. With the right blend of oils, you can experience benefits like improved breathing patterns and reduced snoring.
But it’s important to remember to use them safely and correctly. Always consult with your doctor before using any essential oils, as some may be contraindicated for certain medical conditions or medications.
All in all, incorporating a few drops of essential oil into your nightly routine can provide a wealth of therapeutic benefits – just like the ancient Egyptians knew millennia ago!
With a background in holistic wellness, I bring a unique perspective to my writing. I strive to provide informative and engaging content that educates our readers about the various aspects of aromatherapy. From the science behind essential oils to practical tips on blending and diffusing, my aim is to empower individuals to make the most of their aromatherapy experience.


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Have you ever looked around your bathroom and realized you are spending a lot of money on acne products that seem to do nothing but dry out your skin and leave it looking lifeless?
All of your friends seem to have glowing, radiant skin, while you constantly struggle with the imperfections that pop up at the worst possible times. You don’t know what to do, what the answer is and why none of your expensive acne products are working… but the wait is over.
We had the opportunity to talk to an Ulta Beauty consultant about the benefits of tea tree oil.
Tea Tree Oil… What is that?
Tea tree oil is natural, affordable, and easy-to-use and it takes away the struggles of having bad skin.
Elyse Roberts, a Prestige consultant at Ulta Beauty says that she would suggest tea tree oil as a natural remedy for the treatment of acne.
“Tea tree oil is an astringent which means it will get all of the dirt, oil, and other gunk out of the skin,” Roberts says.
Where Can You Get This Stuff
In Ulta Beauty there is a section that is full of all-natural products. Roberts emphasized one natural remedy line in particular – the Paul Mitchell face and hair care line simply named, “Tea Tree.”
The tea tree products come in all different sorts. “I am a huge fan of the BB cream,” says Roberts. “BB cream evens out the skin and is more natural looking than heavy foundations.”
“Tea Tree,” along with the BB cream, sells other products such as tea tree-infused body soaps, shampoos and conditioners, clay based blackhead masks and many other items to rejuvenate your skin. “Tea Tree” also carries plain tea tree oil, which is good to apply on your face before you go to sleep, in the morning after a shower, to your laundry to help freshen it and can be used for customizing massages.
The most efficient “Tea Tree” product Roberts suggests for new users is the skin clearing toner; “it absorbs oil without messing up your make up and works all day to keep your skin looking fresh.”
The specific “Tea Tree” products listed above are a beneficial beauty line at Ulta Beauty. Tea tree oil itself can be purchased at almost any store like Walmart, Target and CVS and will be your new friend if you give it a try.
With the rest of the cold weather months ahead of us in this tundra here at Penn State, do not let yourself go another day with one more thing such as acne to hold you back.
Photo credit: Ashley Felice


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We're excited to help you optimize your recovery for your best, most efficient training yet. Read on for a few logistical details, and then dive in to your program!
Effective recovery is a key ingredient to sustained progress, efficient and safe training, and your longevity as an athlete.
Most of us understand the importance of good recovery. however, it can be difficult to know what that looks like in practice, or where and how to start implementing a solid recovery routine!
With this program, we've taken the guesswork out of the equation so that you can make the most of your recovery time, and get back to your day quickly and efficiently. This program includes:
- gentle movement to loosen you up, promote circulation, enhance muscular recovery, and boost fascial hydration
- accessible breathing techniques to downshift the nervous system, encourage parasympathetic activation, and promote the "rest & digest state that maximizes good quality rest and recovery
- moderately-paced, low-intensity movement allows to identify tension spots, identify muscular imbalances before they turn into injuries, and enhances body awareness (a known contributor to decreased injury risk and better pain outcomes!)
What to expect from this course
This course provides a curated selection of movement and recovery practices, specifically designed for athletes. Course features include:
- fully demonstrated and narrated high quality videos: simply hit play and follow along
- videos 8-15mins in length, so that you can get your recovery work done efficiently and get on with your day
- conveniently categorized content: depending on what feels most productive to you, choose between menus of upper body, hips and legs, or spine-focused sequences
- minimal equipment: you'll need a foam roller, 2 myofascial or tennis balls (we love Rad Roller!) a yoga block, blanket or large towel
- Let's start! Program introduction & FAQs (3:26)
- Demystifying Myofascial Release (5:16)
- Neck: Neck Tension Release Mini-Flow (10:49)
- Chest: Pectoralis Major and Minor Release (12:01)
- Chest: Flow for Tight Pecs (8:25)
- Thoracic: Side-Lying Thoracic Rotation (5:20)
- Thoracic: Thoracic Extension (4:24)
- Upper Back & Traps: Gentle Upper Body Reset 2 (11:38)
- Stiff Neck: Lateral Neck Mobility (11:13)
- Top to Bottom: Gentle Seated Full-Body Flow (20:05)
- Posterior Chain: Posterior Hip Myofascial Release (foam roller) (6:07)
- Posterior Chain: Hamstrings Myofascial Release (seated) (8:29)
- Posterior Chain: Easy Hamstring Flow (6:33)
- Posterior Chain: Supine Hamstring Release (6:44)
- Quad Stretch: Mellow Mobility for Hip Flexors & Quads (10:24)
- Quad & Hip Flexor Mobility: Flow for Quads and Hip Flexors (11:55)
- Hips & Low Back: Gentle Low Back Tension Relief 2 (12:35)
- Lumbopelvic Chill Zone: Mellow Hip & Spine Release (10:25)
- Total Reset: Easy Spine Flow (21:34)
- Low Back Reset: Quadratus Lumborum Mini-Flow (12:13)
- Low Back Tension: Sacroiliac Reset (5:34)
- Low Back Tension: Segmental Control and Lumbar Cat/Cow (6:35)
- Lumbar Chill Zone: Gentle Low Back Tension Relief 1 (14:11)
- Lumbar Chill Zone: Gentle Low Back Tension Relief 3 (10:08)
- Low Back & Hips Recalibration: Pelvic Clock - Supine (10:10)
Not quite what you were looking for?
Check out some of our other programs below. Better yet, drop us a line to let us know what resources you'd like to support your well-being, recovery, mobility and injury-prevention needs. Email [email protected] with your wishlist and we'll see what we can do!


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Today, there are several teeth whitening options to choose from, but the safest and most effective way to whiten your teeth is still dentist-supervised treatments. In-office treatments involve using strong whitening agents to give you a smile that’s up to 10 shades whiter in less than an hour.
At our dental clinic in Kelowna, BC, we recommend this teeth whitening method because our dentists can monitor our patients' treatment to ensure your safety and comfort. Because the whitening gels are much stronger, they can cause gum irritation and sensitivity best monitored and handled by a dentist.
Several at-home teeth whitening options can offer strong results as well. A custom bleaching tray allows you to use a high concentration gel in a tray fitted for your teeth to make sure more of the gel stays on your teeth rather than leaking out onto your gums and causing irritation. For that reason, over-the-counter tray whitening systems can be less effective and cause more gum irritation.
Whitening pens provided by your dentist also offer a safe and easy option. By drawing the peroxide-based liquid on to your teeth, you control how it’s applied and you’ll experience less sensitivity.
Dr. Visscher earned his Doctor of Dental Surgery degree from Loma Linda University School of Dentistry in Southern California. His passion for dentistry and helping others has taken him to many countries in South and Central America, Haiti, and India to mention a few. He is past President of Kelowna District Dental Society and is the current president of New Reality International Canada, a non-profit organization dedicated to providing physical, emotional and spiritual healing to those suffering from extreme poverty, disease and injustice worldwide.
Dr. Visscher currently practices at the Okanagan Smiles Dental Clinic in Kelowna, British Columbia.


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In recent years, the popularity of plant-based diets has soared, and along with it, the demand for creative and delicious vegan alternatives. One such ingredient that has gained prominence is tempeh! What makes tempeh so special, you ask? Well, it’s a magnificent creation born from the marriage of organic soybeans and a unique fermentation process. Bursting with a nutty, earthy taste and a firm, meaty texture, tempeh adds an unparalleled depth to plant-based dishes. It’s a versatile ingredient that takes on flavours like a culinary chameleon, making it perfect for all types of cuisine. Plus, tempeh is a nutritional powerhouse, making it an excellent addition to any diet!
Tempeh is high in protein. One cup (166 grams) provides 31 grams of protein (2).
5 Tempeh Health Benefits
Tempeh is rich in protein, making it an exceptional choice for vegans and individuals looking to reduce their meat consumption.
A typical 100-gram serving of tempeh contains around 19 grams of protein, making it a valuable source for those following a plant-based lifestyle. Protein is essential for building and repairing tissues, promoting muscle growth, and supporting a healthy immune system.
The fermentation process involved in making tempeh enhances its digestibility. The fermentation breaks down the soybeans, making the nutrients more readily available for absorption. Additionally, tempeh contains beneficial bacteria that promote a healthy gut microbiome, which can improve digestion and nutrient absorption.
Tempeh is packed with essential nutrients. It is a good source of iron, calcium, magnesium, phosphorus, and B vitamins, including vitamin B12, which is particularly important for vegans. These nutrients contribute to overall health, including supporting bone health, nerve function, and energy metabolism.
Regular consumption of tempeh has been associated with a reduced risk of cardiovascular diseases. It contains natural compounds, such as isoflavones and phytosterols, which have been shown to help lower LDL (bad) cholesterol levels and improve overall cholesterol profiles.
Tempeh may be beneficial for individuals with diabetes. It has a low glycaemic index, meaning it does not cause a rapid spike in blood sugar levels.
V-Giyan’s Vegan Haven
Picture sinking your teeth into our Mango Tempeh Curry, stacked high with lovely sweet mango, Indian spices, and our secret cashew-based curry. Mmm…it is not just about amazing flavours; it’s also a celebration of sustainable eating. By choosing tempeh, you’re making a conscious choice for the environment and your well-being. It’s a win-win situation that allows you to indulge guilt-free, knowing that you’re making a positive impact with every bite.
Tempeh is a versatile and nutrient-dense ingredient that has found its way into vegan Punjabi cuisine, providing a delightful alternative to traditional meat-based dishes. Its robust flavour, high protein content, and ability to absorb spices make it an excellent addition to any vegan Indian food!
Calling all food enthusiasts and plant-based adventurers! Have you heard the buzz about the incredible ingredient that’s revolutionizing vegan cuisine? It’s time to revolutionize the way you think about vegan Indian food. At V-Giyan, our expert chefs have harnessed the full potential of tempeh to craft a menu that will leave you spellbound. Order now and dive into a world of mouthwatering combinations that showcase the versatility and creativity of this superfood!


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For years, eminent sports coaches and gym instructors have embraced the concept of prohormones and fitness to elevate the athletic and gym performance of athletes, bodybuilders, and fitness enthusiasts. No wonder, these powerful performance-enhancing supplements have been considered to be the best health, fitness, bodybuilding, and overall well-being supplements for the masses.
In the early 1970s and 1980s, steroids used to rule the world of professional athletics and bodybuilding. However, their demand started dying a slow and steady death unless they were completely thrown out of the fitness world because of the severe side effects that they bring with them. Their place was soon taken by highly safe yet potent prohormone supplements and the concept of prohormones and fitness was embraced by the bodybuilding and fitness communities with open hands.
If we take a look at the last few years, there has been a massive surge in the demand and popularity of popular prohormones such as androstenedion19-nor androstenedione, 1-testosterone, dehydroepiandrosterone, androstenediol, and 19-nor androstenediol. Marketed as safe and legal sports nutrition supplements, prohormones have been highly popular among amateur and professional athletes and bodybuilders. If this is not all, the concept of prohormones and fitness has remained the talking point of fitness and bodybuilding forums on the internet for years and there has been no looking back even now. Interestingly, prohormone supplements have been used and appreciated for a wide range of reasons such as fat loss, strength gains, muscle mass gains, body recomposition, libido gains, etc.
The primary reason behind the unprecedented growth behind the concept of prohormones and fitness was that prohormone supplements offer exceptional muscle mass, strength, and athletic performance gains. They are also helpful in preventing muscle catabolism and breakdown while helping you recover quickly after intense gym workouts. In addition to these advantages, prohormone supplements dramatically improve the levels of nitrogen retention and protein synthesis in the body while also improving the flow of blood. They are also known to elevate the levels of free and circulating testosterone in the body which helps you conquer your gym sets and reps with complete authority. When summed together, all these advantages help you get more value out of your gym, cardio, and strength training sessions.
In addition to these advantages, prohormone supplements are known to reduce cortisol levels and enhance insulin sensitivity. They also improve the storage of carbohydrates in the body while enhancing neural drive and creatine synthesis. Prohormone supplements are also associated with massive improvements in the levels of growth hormone and insulin-like growth factor-1 in the body. The list of advantages associated with the concept of prohormones and fitness doesn’t end here. Prohormones can significantly enhance energy, power, aggression, focus, alertness, memory, and endurance – all of which contribute to your health, fitness, bodybuilding, and overall well-being goals.
To ensure that you reap the optimum benefits of prohormone supplements, it is important for you to have a word with your doctor and gym instructor/sports coach to know more about prohormone supplements. You should also gain a clear and complete understanding of the benefits, side effects, and tips & precautions associated with the use of prohormone supplements. This will help you get the optimum advantages by using prohormone supplements.
It is important to note that the use of muscle supplements is not intended for children or women who are breastfeeding, pregnant, or lactating. Their use is also not recommended for people who have an existing allergy to the active or inactive ingredients of prohormone supplements. Under no circumstances, you should take multiple dosages of prohormone supplements at the same time. Also, you should never engage in overdosing or abuse of prohormone supplements else it can lead to side effects such as palpitation, oily skin, acne, gynecomastia, irregular heartbeat, etc.


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Nutrisystem is a commercial weight loss provider. They provide one-on-one coaching, low-calorie meals , and high-fiber foods. As with all diet plans, it’s important to study the fine print before signing up. Luckily, they offer a money-back assurance.
Nutrisystem meals with low calories are designed to aid you in losing weight. They’re high in lean proteins and fiber, healthy fats and other nutritious nutrients. However, you don’t have the need to count calories or measure portions. This program is easy and easy to use.
Nutrisystem offers packaged food items that are ready for reheating. There are plenty of options for dinners, desserts, or snacks. Takeaway is also available. Special meals are offered for people with diabetes.
You’ll receive food every four weeks when you’re on the Nutrisystem Plan. Each meal contains a suggested daily intake of protein and carbohydrates. Certain meals come with a daily suggestion for healthy fats.
You can choose from more than 150 different items. A lot of the menu items are offered in packages that include breakfast lunch, dinner, and breakfast. This includes muffins, soups or burritos, and more. Besides meals, Nutrisystem offers snacks, desserts, and other items.
A lot of Nutrisystem food items are healthy However, there are some that aren’t. They’re highly processed and contain artificial additives. They should be avoided.
Other food items on the menu can contain lots of calories, especially if they are full of sugar. It’s important to read the nutrition labels to ensure you’re meeting calories.
Nutrisystem offers a calculator to help you figure out how many calories are needed to lose weight. It is helpful to have a scale in your kitchen.
The company claims you can receive one-on-one coaching via their online chat. This is marketing gimmicks.
You can also test other programs if you are not satisfied with the Nutrisystem program. You can also choose to make your own meals. A good nutrition education is an crucial to any weight loss plan.
High fiber food items are a crucial component of the Nutrisystem diet. These meals are designed to keep an even blood sugar level and help you stay full for longer time. The Nutrisystem meals are based on lean protein, healthy fats, and whole grains.
Nutrisystem is a monthly food delivery service that provides a variety of meals and snacks. Customers can choose from a variety of options and then customize the program for their individual requirements. Customers are encouraged to take moderate physical activity.
There are over 150 options on the Nutrisystem menu. Customers can sign up to receive food in person or automatic shipping. Customers can also add grocery items to an order.
Nutrisystem offers a range of plans for men, women, and vegetarians. Nutrisystem offers meal plans as well as frozen and ready-to-eat meals.
Many Nutrisystem meals can be made gluten-free. SmartCarbs are low glycemic carbohydrates that don’t trigger blood sugar spikes. Many Nutrisystem meals include SmartCarbs. Some of them include fruits, beans, and whole grains.
Nutrisystem meals also feature PowerFuels–lean proteins and healthy fats. They are designed to be digested slowly and keep you full.
Nutrisystem meals contain low saturated fats and are high in fiber. The meals are designed to help you lose weight and maintain a steady level of blood sugar.
Nutrisystem also provides support via an online community that includes registered dietitians and other users. Users are advised to drink no less than 64 ounces of fluid per day.
If you’re looking for a few extra pounds to shed, the Nutrisystem program can help you attain your goal. You can sign for a monthly subscription or choose a one-time order.
Although condiments may not be your first thought when you think about healthy eating, it’s no longer taboo that you have some ketchup with your lunch. The good news is that most condiments have the same health ingredients. It’s not only the condiments that must be measured, but it’s also important to read the labels to get a clear view of the harmful ingredients.
The ketchup shackles are absent, but it’s a good idea to consider the condiments and alcohol. You should be aware of the calories it contains. Therefore, the best method to approach it is to plan your week’s food plan in advance. You’ll spare yourself the hassle of sorting through the leftovers from an alcohol-fueled party and also be able to plan your meals ahead. You’ll also have more bang for your money if you avoid the stomach cramps and foodborne diseases.
The most appealing aspect is that you will receive an attractive swag bag containing Nutrisystem trinkets. You’ll also be able to access their amazing customer service department which is especially useful on days when you’re unsure of what to do.
Nutrisystem provides one-on one coaching to assist you in losing weight. This helps keep you on track and ensure you reach your weight loss goals.
One-on-one coaching through Nutrisystem is available in the form of chats via the internet or phone calls. You can also reach experts for additional assistance. Customers can also create their own meals and snack plans.
Nutrisystem meals are made from high protein and a low glycemic index , to help keep hunger under control. They also contain the recommended amounts of fiber and fats.
The app allows users track their progress. Users can also log their water intake as well as activity levels and weight changes. Additionally, there are challenges, giveaways, and other incentives to keep users engaged.
Nutrisystem has a mobile app that is available to all customers in addition to its food-delivery services. The app is free to download.
The app’s user interface is more user-friendly and user-friendly. It also features a smart reminder to record workouts and meals. The app is also compatible with more restaurants and more brands.
Nutrisystem’s prices are higher than its competitors. However, it does offer a 14 day guarantee of satisfaction. Customers who aren’t pleased can return the food to receive full refund.
The program has helped millions of people lose pounds. Customers can select from five distinct plans. These plans start with a basic plan up to a more expensive plan.
Nutrisystem recommends smoothies and shakes that replace meals. However, it is not recommended for people with certain health issues or who are breastfeeding.
Aside from one-on-one coaching, Nutrisystem also offers an online community. The community includes recipes, support tools and online forums.
You may be interested in the Nutrisystem money-back guarantee in case you are considering enrolling. The company offers a 14-day money-back promise that is among the many benefits of their program. However, be aware of the following: Although the refund process is straightforward however, there are certain rules which you must adhere to in order to receive a full refund.
First the money-back guarantee does not apply to current customers who have purchased a plan for 28 days. In addition, you have to be patient. The first order could take a while to process.
Another important fact is that you can only use the money-back guarantee to return just one item. You may not be able to return frozen food items.
This isn’t necessarily a problem however. You can still change your membership. Contact Nutrisystem’s customer service line. They’ll be happy to assist you.
Nutrisystem also provides the option of pause which lets you delay your orders. You can select to receive your meals every four weeks or every month, based on your preference.
The money-back assurance offered by the company does not cover weekly orders, you can enjoy 50% off the first order you place with Auto-Delivery. You may also call or write the company to request a full refund if you are not happy with the food.
Additionally, you might be interested in keeping an eye for other Nutrisystem promotions. For example, the company provides free shipping in the continental United States. They also offer a variety of additional services at a discounted cost.
Nutrisystem is a great choice if your goal is to lose weight and still enjoy eating out. Nutrisystem meals are easy, healthy, and easy to cook. They also provide online assistance and tools.


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There is nothing worse than catching a cold or feeling run down. Sometimes life can get a little hectic, and our nutrition might not be up to scratch. At times like these, supplements can give you a boost when you need it the most! Check out this flowchart and discover which health supplements are beneficial to you. We’re here to give you a helping hand, get you back on track and keep you in tip top condition!
Immune System Boosters
Having a strong immune system is imperative at this time of year. Simply consuming ultra immune on a daily basis will aid your immunity and help you kick start spring feeling fresh, energetic and undefeatable. Containing vitamin C, zinc, vitamin D3 and magnesium, ultra immune has been proven to have a beneficial effect on your immune system 24/7. Blow away the winter cobwebs and support your active lifestyle with ultra immune.
Anxiety & Anti-Stress Vitamins
Stress is something we all have to handle in some shape or form, but it can cause a lot of issues from sleeplessness to increased cravings and a wide host of other undesirable symptoms. B vitamins are a great addition to your supplement stack if you are suffering from stress, helping your body balance the neurotransmitters in the brain and in turn, help with stress management.
A tried and tested weapon against fatigue while training, Caffeine is a well known potent stimulant. It is the perfect answer to an extra energy boost before training and comes to the rescue when a cup of coffee just won’t cut it. Ensure you stick with the recommended dosage and avoid taking this supplement later on in the day as you may have trouble getting to sleep at night.
It is also important to be aware that too much caffeine is dangerous and it is important to ensure you are not overdoing the dosage by having extra sources of it in your diet that will push you over the recommended intake.
Skin, Hair & Nail Supplements
Collagen has shown some serious potential in anti-ageing research, whilst coconut oil is a great fat source rich in medium chain fatty acids, proven to improve skin, hair and nail condition. Rich in vitamin C, a powerful antioxidant that is needed for collagen formation and healthy skin, collagen & coconut it the perfect choice for those looking for a powerful punch against ageing.
Vitamins For Brain & Memory
Omega 3 fish oils have been studied extensively for their benefits to health. Omega 3 is an essential fatty acid which cannot be created by the body and must be consumed in the diet. Omega 3 is rich in EPA and DHA and has been shown in research to contribute to improved cognitive function.
It won’t replace studying for that exam but it might be worth trying to give you a pre-test boost! Omega 3 also has other benefits in the body such as promoting a healthy heart and reducing the risk of developing conditions such as dementia. These essential fatty acids are also crucial for maintaining healthy sight, evidence suggests the retina is one of the tissues in the body with the highest concentration of omega 3 fatty acids.
A good multivitamin can help to bridge a gap when your nutrition isn’t as tight as you would like it to be. Multivitamins are a fantastic choice for those who train, work and party hard. It will help prevent you from suffering deficiencies that may contribute to you getting run down and more vulnerable to catching those annoying colds and bugs.
Aside from its broad range of vitamins and minerals. Multivitamins also contain coenzyme Q10, ginseng extract alongside half of your recommended intake of iron. This will help you to feel energised and ready to tackle the toughest of training sessions.
Take Home Message
Supplements can be a useful addition to a solid nutrition and training plan, especially during busy and stressful times. Be sure to check with your doctor before taking any new supplements, especially if you are taking any medications that may have an interaction with them. Be aware that some vitamins are toxic when taken in excess, and so it is not recommended that you take all the above supplements together as some overlap in composition.


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Are you fed up with concealing your underarms due to dark patches? Do you want lighter, smoother underarms without having to use harsh chemicals or costly procedures?
Many women, particularly those with darker skin tones, struggle with underarm darkening. It can be caused by a variety of factors, including excessive sweating, shaving, and the use of certain deodorants.
Although there are many products on the market that claim to lighten underarms, not all of them are reliable or safe.
The Sanfe Underarm Lightening Serum is one product that has gained recognition for its safe and efficient method of underarm lightening. It is a product that claims to effectively lighten underarm skin, reduce pigmentation, and prevent odor.
In this article, we’ll review Sanfe Underarm Lightening Serum and see if it lives up to its claims. We’ll look at its ingredients, efficacy, and any possible negative effects in more detail.
Sanfe Underarm Lightening Serum Review
Sanfe Underarm Depigmentation Serum is completely natural and functions in combination with underarm skin science. It is enhanced with kojic acid, white lily oil, and the benefits of sea grapes.
It not only evens out skin tone and treats spots and discoloration, but it also calms the skin while preserving its pH balance.
The goal of this depigmentation serum is to moisturize and maintain healthy skin. The unique sea nutrients help in skin rejuvenation.
INR 295 for 100 ml (Buy Here)
Sanfe Underarm Lightening Serum Ingredients
Aqua, Cucumber extracts, Aloe Vera extract, Lactic acid, Sea Grape, Sea Aster, Blue Sea Kale, Green Seawood Extracts, Propanediol, Vegetable Glycerin, Alpha Arbutin, Niacinamide (Vitamin B3), Ethyl Ascorbic Acid (Vitamin C), Kojic Acid, Xanthan Gum, Neroli Oil, White Lily Oil, Peppermint, Potassium Sorbate & Microcare PEHG, 99.9% Silver Flakes.
Aqua: It mostly serves as a solvent for substances that prefer to dissolve in water rather than oils.
Cucumber extracts: Cucumber extract has high antioxidant content and hydrates and calms the skin. Its Cooling qualities can lessen swelling and soothe itching.
Aloe Vera extract: The anti-inflammatory properties of aloe vera are one of its primary advantages. Its moisturizing properties also effectively hydrate skin.
Lactic acid: Alpha hydroxy acids (AHAs), such as lactic acid, moisturize the skin while removing dead skin cells and reducing the appearance of dark spots and rough patches.
Sea Grape: It hydrates the skin and serves to tighten and enhance its elasticity.
Sea Aster: It protects against sensitivity and inflammation naturally. Furthermore, the Sea Aster extract’s high nutrient level promotes hydrated, healthy skin.
Blue Sea Kale: A potent antioxidant that helps in free radical defense for the skin.
Green Seawood Extracts: Rich in vitamins and botanical ingredients that brighten, exfoliate, and control oil production on the skin.
Propanediol: Propanediol has anti-aging, emollient, solvent, and preservative qualities that improve product absorption and consistency.
Vegetable Glycerin: It is a humectant. In other words, it can take moisture into the skin and hold it there.
Alpha Arbutin: Alpha arbutin successfully lightens and decreases UV-induced pigmentation and radical damage without increasing sun sensitivity.
Niacinamide: The ingredient can improve the brightness of your complexion, smooth out any rough patches, and lessen hyperpigmentation and inflammation.
Ethyl Ascorbic Acid (Vitamin C): It helps in the fading of dark spots or pigmentation caused by aging and UV exposure.
Kojic Acid: It lightens and restores skin, as well as helps in reducing hyperpigmentation.
Xanthan Gum: It works as an emulsion stabilizer, texture enhancer, and thickening substance.
Neroli oil: Because of its antibacterial properties, neroli oil can help to lessen skin irritation and acne outbreaks.
White Lily oil: It has hydrating, softening, and smoothing properties.
Peppermint: It refreshes the skin by having calming and cooling properties. It maintains the skin’s integrity and forms a protective barrier for the skin.
Potassium Sorbate: It works as a preservative to keep the product stable and lengthen its shelf life.
Microcare PEHG: A liquid preservative that uses phenoxyethanol and ethylhexylglycerin as its basis.
99.9% Silver Flakes: They stimulate glowing skin and provide an antibacterial remedy to the skin.
What the product claims:
The Sanfe underarm lightening serum treats dark spots, minimizes pigmentation, promotes natural skin brightness, hydrates skin, and keeps the PH balance.
Also Read: Sanfe Intimate Lightening Serum Review
My write-up on Sanfe Underarm Lightening Serum
I’ve been using this lightening serum to get rid of the dark underarm pigment for the past two months. It improves skin texture and pigmentation while also brightening the skin naturally.
Its formulation is light and non-sticky, and it absorbs quickly into the skin. It helps significantly in reducing pigmentation and irregular skin tone. It also gives a cooling feeling to the underarm, which calms the skin.
It is soft, leaves my skin feeling smooth, and moisturizes my skin. My underarms are lighter than they were before, so I can tell there has been a change. Although I have sensitive skin, this serum did not even slightly irritate it.
This underarm whitening solution has a pleasant fragrance and maintains my underarms fresh and hydrated throughout the day. It keeps the skin moisturized and keeps the pH balance.
After taking a shower every night, I routinely massage this Sanfe serum into my elbows and underarms. In those areas, the amount of darkness has considerably decreased.
Also, it has a cooling scent that masks the odor. After using this product, I no longer need deodorant because it somehow masks the odor under my arms. Additionally, particularly in the summer, it gives a cooling sensation to sweaty underarms.
Consistent use will help you get rid of the darkness under your arms, and it also brightens and soothes the skin. I think it is one of the best underarm serums in India.
Overall, Sanfe’s underarm lightening serum lessens pigmentation while also hydrating, naturally brightening, and balancing the pH of my skin. In addition to nourishing the skin, its skin-friendly formula treats dark spots and battles bacteria.
The Sanfe underarm lightening serum is packaged in a clear container with a white pump. A pump dispenser makes it handy and simple to use. It pumps the necessary quantity of the product to prevent spills while being used. The bottle contains all the information you need, including the ingredients, cost, expiration date, and usage instructions.
This depigmentation serum has a runny, water-like consistency. The serum has a pale blue color and is readily absorbed. The serum has a silky, pleasant texture that does not irritate or feel uncomfortable on the skin.
It has a light, refreshing fragrance that is a little overpowering for those with sensitive noses. After a while, it disappears.
- Natural Brightening : The natural formulation treats marks and pigmentation...
- Treats dark spots and pigmentation: The formulation treats the acne spots &...
- Smooth: Helps in improving the skin texture, making it clean and silky...
Last update on 2023-09-14 / Affiliate links / Images from Amazon Product Advertising API
How to use Sanfe Underarm Lightening Serum
- Clean up and dry off the region. Apply a generous quantity of this serum to your skin. Massage your underarm for 20 seconds.
Sanfe Underarm Lightening Serum Side Effects
The underarm whitening serum from Sanfe is gentle and suitable for everyday use. It’s also created with natural extracts that are suitable for all skin types. I did not notice any negative side effects. But for some individuals with sensitive skin, it might result in rashes, irritation, or redness. Therefore, run a patch test before using this product.
Pros of Sanfe Underarm Lightening Serum
- Paraben and Mineral oil free
- Non-sticky formula
- Leaves cooling feel
- Reduces the dark spots to a great extent
- Soothes the skin
- Treats pigmentation
- Provides brightening naturally
- Improves skin texture
Cons of Sanfe Underarm Lightening Serum
- None for me
If you have dark underarms and perspiration a lot of, this serum is for you. My complexion feels smooth and fresh after using it. It will give your skin a natural brightening effect and treat pigmentation and dark spots.
I have to suggest this product to you if you have pigmentation and dark spots on your underarms. The summer friend you’ve been looking for is Sanfe Underarm Depigmentation Serum. It offers you clearer, spotless skin and combats skin problems.
With the addition of this serum to your underarm darkness removal regimen, it’s time to wear that summer dress you’ve been wanting.