t’s sot’s so much more than calories
It’s so much more than calories. Did you realize that much or what is causing people, to be overweight and unhealthy are the ingredients in the foods you are enjoying, and that there may be a healthier alternative that doesn’t make you feel deprived. It’s the preservatives and pesticides that are causing disruption in our health. Reading ingredients is so important. Did you know that there is sugar in bread, high fructose corn syrup in sausages. Things that you would think are healthy and innocent are not. There have been times when I just assume that a thing was ok, and eaten it, then decided to read the ingredients after the fact, and can’t believe what I’m reading. It’s not that you can’t enjoy the foods you like, there is usually a healthier alternative that tastes just as good, but you just need to be aware. “So what am I looking for”, you ask? “I don’t read the ingredients because I don’t even know what I’m looking for”, you say. Well I’m sure you have heard this before, but it’s true. If you can’t pronounce it, it’s most likely something you shouldn’t be eating. That is why we say, if you walk the perimeter of the store, these are the things that are best. Our bodies are meant to process Whole Foods, not chemicals or pesticides, preservatives, or 3000 things that are trying to disguise sugar. All these unnatural substances are doing damage to our bodies and our health. They affect our endocrine system and our hormones . We have more hormones than the ones that enter our minds when we hear the word, hormones. When hearing that it disrupts our hormones, we probably think of estrogen, progesterone, testosterone. And disrupting these hormones is not good for our bodies and our energy, amongst other things, like causing chronic illness. But there are a whole other slew of hormones that also are important. First, what is a hormone? It’s a chemical messenger in our body, and they do a lot of different things. Some other hormones are cortisol: our stress hormone, insulin, which regulates sugar, adresnalin, which gives us energy in a crisis, Thyroid stimulating hormone, or TSH, which is Important for….. you guessed it, proper thyroid function. So not eating things that affect our endocrine system, and our hormones IS IMPORTANT. Reading and understanding ingredients is IMPORTANT! For all bodily functions, including weight-loss, or weight/gain, illness, anxiety, depression and many more. These ingredients that affect our hormones also affect our health in so many ways. Our hormones are like an orchestra and one instrument out of whack can affect everything. So please read your ingredients. It’s not all about just calories in, calories out. There are many thing’s involved. For example stress…….. but that is another topic for another day. For more help on ingredients and what to look for check out my Understanding ingredients private class here. To your health. Theresa healthy are the ingredients in the foods you are enjoying, at’s so much more than calories Did you realize that many of the thing’s causing people, to be overweight and unhealthy are the ingredients in the foods you are enjoying, and that there may be a healthier alternative that doesn’t make you feel deprived. it’s the preservatives and pesticides that are causing disruption in our health. Reading ingredients is so important. Did you know that there is sugar in bread, high fructose corn syrup in sausages. Things that you would think are healthy and innocent are not. There have been times when i just assume that a thing was ok, and eat it, then decide to read the ingredients after the fact, and can’t believe what I’m reading. It’s not that you can’t enjoy the foods you like, there is usually a healthier alternative that tastes just as good, but you just need to be aware. “So what am I looking for”, you ask? “I don’t read the ingredients because I don’t even know what I’m looking for”, you say. Well I’m sure you have heard this before, but it’s true. If you can’t pronounce it, it’s most likely something you shouldn’t be eating. That is why we say, if you walk the perimeter of the store, these are the things that are best. Our bodies are meant to process Whole Foods, not chemicals or pesticides, preservatives, or 3000 things that are trying to disguise sugar. All these unnatural substances are doing damage to our bodies and our health. They affect our endocrine system and our hormones . We have more hormones than the ones that enter our minds when we hear the word, hormones. When hearing that it disrupts our hormones, we probably think of estrogen, progesterone, testosterone. And disrupting these hormones is not good for our bodies and our energy, amongst other things, like causing chronic illness. But there are a whole other slew of hormones that also are important. First, what is a hormone? It’s a chemical messenger in our body, and they do a lot of different things. Some other hormones are cortisol: our stress hormone, insulin, which regulates sugar, adresnalin, which gives us energy in a crisis, Thyroid stimulating hormone, or TSH, which is I’mportant for….. you guessed it, proper thyroid function. So not eating things that affect our endocrine system, and our hormones IS IMPORTANT. Reading and understanding ingredients is IMPORTANT! For all bodily functions, including weight-loss, or weight/gain, illness, anxiety, depression and many more. These ingredients that affect our hormones also affect our health in so many ways. Our hormones are like an orchestra and one instrument out of whack can affect everything. So please read your ingredients. It’s not all about just calories in, calories out. There are many thing’s involved. For example stress…….. but that is another topic for another day.nd that there may be a healthier alternative that doesn’t make you feel deprived. it’s the preservatives and pesticides that are causing disruption in our health. Reading ingredients is so important. Did you know that there is sugar in bread, high fructose corn syrup in sausages. Things that you would think are healthy and innocent are not. There have been times when i just assume that a thing was ok, and eat it, then decide to read the ingredients after the fact, and can’t believe what I’m reading. It’s not that you can’t enjoy the foods you like, there is usually a healthier alternative that tastes just as good, but you just need to be aware. “So what am I looking for”, you ask? “I don’t read the ingredients because I don’t even know what I’m looking for”, you say. Well I’m sure you have heard this before, but it’s true. If you can’t pronounce it, it’s most likely something you shouldn’t be eating. That is why we say, if you walk the perimeter of the store, these are the things that are best. Our bodies are meant to process Whole Foods, not chemicals or pesticides, preservatives, or 3000 things that are trying to disguise sugar. All these unnatural substances are doing damage to our bodies and our health. They affect our endocrine system and our hormones . We have more hormones than the ones that enter our minds when we hear the word, hormones. When hearing that it disrupts our hormones, we probably think of estrogen, progesterone, testosterone. And disrupting these hormones is not good for our bodies and our energy, amongst other things, like causing chronic illness. But there are a whole other slew of hormones that also are important. First, what is a hormone? It’s a chemical messenger in our body, and they do a lot of different things. Some other hormones are cortisol: our stress hormone, insulin, which regulates sugar, adresnalin, which gives us energy in a crisis, Thyroid stimulating hormone, or TSH, which is I’mportant for….. you guessed it, proper thyroid function. So not eating things that affect our endocrine system, and our hormones IS IMPORTANT. Reading and understanding ingredients is IMPORTANT! For all bodily functions, including weight-loss, or weight/gain, illness, anxiety, depression and many more. These ingredients that affect our hormones also affect our health in so many ways. Our hormones are like an orchestra and one instrument out of whack can affect everything. So please read your ingredients. It’s not all about just calories in, calories out. There are many thing’s involved. For example stress…….. but that is another topic for another day. much more than calories Did you realize that many of the thing’s causing people, to be overweight and unhealthy are the ingredients in the foods you are enjoying, and that there may be a healthier alternative that doesn’t make you feel deprived. it’s the preservatives and pesticides that are causing disruption in our health. Reading ingredients is so important. Did you know that there is sugar in bread, high fructose corn syrup in sausages. Things that you would think are healthy and innocent are not. There have been times when i just assume that a thing was ok, and eat it, then decide to read the ingredients after the fact, and can’t believe what I’m reading. It’s not that you can’t enjoy the foods you like, there is usually a healthier alternative that tastes just as good, but you just need to be aware. “So what am I looking for”, you ask? “I don’t read the ingredients because I don’t even know what I’m looking for”, you say. Well I’m sure you have heard this before, but it’s true. If you can’t pronounce it, it’s most likely something you shouldn’t be eating. That is why we say, if you walk the perimeter of the store, these are the things that are best. Our bodies are meant to process Whole Foods, not chemicals or pesticides, preservatives, or 3000 things that are trying to disguise sugar. All these unnatural substances are doing damage to our bodies and our health. They affect our endocrine system and our hormones . We have more hormones than the ones that enter our minds when we hear the word, hormones. When hearing that it disrupts our hormones, we probably think of estrogen, progesterone, testosterone. And disrupting these hormones is not good for our bodies and our energy, amongst other things, like causing chronic illness. But there are a whole other slew of hormones that also are important. First, what is a hormone? It’s a chemical messenger in our body, and they do a lot of different things. Some other hormones are cortisol: our stress hormone, insulin, which regulates sugar, adresnalin, which gives us energy in a crisis, Thyroid stimulating hormone, or TSH, which is I’mportant for….. you guessed it, proper thyroid function. So not eating things that affect our endocrine system, and our hormones IS IMPORTANT. Reading and understanding ingredients is IMPORTANT! For all bodily functions, including weight-loss, or weight/gain, illness, anxiety, depression and many more. These ingredients that affect our hormones also affect our health in so many ways. Our hormones are like an orchestra and one instrument out of whack can affect everything. So please read your ingredients. It’s not all about just calories in, calories out. There are many thing’s involved. For example stress…….. but that is another topic for another day.
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So my previous blog posts were intended to document my journey on a 21 day hormone detox. Now I am a health coach, and I have a program to help women feel better during perimenopause. This was just a little more regimented, and I thought I would try it and document it. Typically I eat pretty healthy, I know not to eat premade foods with lots of preservatives, and other ingredients that are not easy to pronounce. Eat organic, don't heat things in plastic containers, etc. I help people understand ingredients and help them lose weight, calm down hot flashes, have more energy, less pain, and help with health recipes. But I have my ways and certain things that I am used to cooking. So this was a bit of a challenge. I did this in November, from 1-21, figuring it would be easier to stick to when there was a holiday at the end of the road. But I wanted to document it first, and then write about it. Anyway, my writing about it, got a little off track, as I didn't keep up daily, and then the holidays happened. Now here it is January, and I'm past it, so I figured in order to move forward, I would juat put the rest of the days, 6-21 in one blog. So, this is it, then onward to 2024! Monday, Nov 6, For breakfast, the grain free cereal, which I really like: Recipe: 1 Tbsp. ground flaxseeds 1 Tbsp. pumpkin seeds 2 Tbsp. shredded coconut 2 tsp. chia seeds ¼ tsp. cinnamon Pinch sea salt 1 vanilla bean, seeded (optional) or dash of vanilla extract hot water 7 drops liquid vanilla cream or plain stevia or ½–1 tsp. sweetener of choice 4–5 strawberries or other seasonal fresh fruit 1 Tbsp. goji berries coconut milk Grind flaxseeds into a fine meal and set aside (Note: you may grind a cup of flaxseeds ahead of time and store in an airtight glass container in the refrigerator for future use.) Using a hand blender like the Magic Bullet, a Vitamix dry blade, or a food processor, process pumpkin seeds, coconut, chia, cinnamon, sea salt, and vanilla until finely ground. Add ingredients to a serving bowl and mix in ground flax seeds. Add hot water to cover. Add stevia or sweetener of choice. Mix well. Top with fresh fruit, goji berries, and a drizzle of coconu Tues, 7 Breakfast, Grain freee cereal, above. I did not eat lunch which is not great because it causes stress, which we are trying to limit, but I did not have time, nor could I find a good salad. I combined both the soups for dinner and made some brussel sprouts and kale for the side Wed Nov 8, For breakfast, Grain free cereal, Apparently I really like this. I put frozen berries on top. You may be getting bored, there are a few more recipes to choose from, but, knowing how to do one or more things and just doing them over so it is easy, especially with breakfast when trying to leave the house, just seems so much easier. An apple for lunch, its all I had with me I was going to make this super easy morrocon chicken for dinner, but I went to the store for the ingredients and forgot the chix stock and tomatoes, so finishing up the rest of both soups, with some veggies on the side. I felt more full adding some veggies, so that was a good idea. Thurs, Nov 9 I had grain free cereal for breakfast. Again, I forgot lunch, so I bought a Kind bar and had it with water. Almonds and cranberries. Although, it was a little too much sugar for being on the detox, but the almonds and cranberries were about the best I was going to be able to do to hold me til dinner. So, I would definitely not recommend this bar if trying to lose weight, and this is an example of a reason why some people have a hard time losing weight. You would think that I kind bar is healthy, and it does have some healthy things, and yes, it can hold you over, but it still has too many ingredients that are not good for helping with weightloss. If you are not looking for these things, or just trusting advertising, this is one place where people go wrong. For dinner, morrocan chicken. It is pretty simple to make. I was going to make the hash, but a little too entailed while making the chicken at the same time. So I made sweet pot fries, which were just sliced sweet potatoes, chipoltle spice, cinnamon and cumin. They were amazing. Morrocan Chicken Recipe: 1 Tbsp. ghee ½ cup shallots sliced 1 Tbsp. fresh ginger, peeled and chopped 1 tsp. turmeric 1 tsp. cinnamon 2 tsp. paprika ½ tsp. coriander ½ tsp. cumin 1 tsp. sea salt 2 cups tomatoes, chopped 2 cups chicken stock 1 lemon sliced, rind on, deseeded ½ cup chopped cilantro 6 boneless skinless chicken thighs ½ bunch green kale, chard, or spinach, chopped ½ lemon, juiced Heat a large sauté pan or pot on medium heat. Add ghee and sauté shallot and ginger until soft. Add turmeric, cinnamon, paprika, coriander, cumin, and sea salt and sauté one more minute. Add tomatoes, chicken stock, sliced lemons, and cilantro and simmer for 10 minutes. Add chicken thighs, cover, and simmer for 30 minutes. Add chopped greens and lemon juice. Cover again and simmer 5–10 more minutes. Remove from heat, and add salt and pepper to taste. I had water to drink with a splash of cranberry juice. For me, still healthier than wine, and while only a splash for a little flavor, it is pretty much water. So far, Friday I have lost 3 lbs. Which for me, that is a decednt amount. Cutting out wine, and pumplin ice coffees are helping a lot, I know. It seems like just a dring here and there, but I know the sugar and other chemicals really mess with you. And knowing I am stcking to this is really helping keep me on track Friday, for breakfast I made the Apple/Carrot smoothie. I used organic fuji apples. When I ate one of these apples, they were amazing, so not sure if that is what made the smoothie so great, but this smoothie was amazing. Also, it calls for brewed green tea. I feel like the warmness that the tea brought to the smoothie also made I treallly great. Fat Flush Smoothie, 1 handful parsley or cilantro 4 small apples, cored 2 carrots, peeled 1 Tbspn. ground flaxmeal ½ lemon, peeled ½ tspn. lemon zest ¼” ginger, peeled 3 cups brewed green or rooibos tea I had a salaed for lunch, and being Friday, I had to break down. I had Tuna pizza for dinner, with a glass of wine. Know let me tell you, that we have a pizza place here that is owned, run by a true Italian who gets his ingredients from Italy. So, I feel that his flour and crust, is a little better as far as toxins and pesticides go. And I had Scout and Cellar clean crafted wine. So although I cheated, I feel like my ingredients were quality. Saturday, Nov 11, I had the rest of my apple carrot smoothie for breakfast. It was amazing. For lunch, a salad, and I did end up going out to eat for dinner. I had Fish tacos, and French fries I have to admit. 21 days of a detox isn’t easy with other people eating normal, and wanting to go out,so I just try to do the best I can. Saving things for the weekend, but still trying. Sunday, Nov 12, back on track. For Breakfast, I ended up making the Adzuki Hash. It makes more than one meal, so I ended up also using it as a side a few nights. 2 Tbsp. extra virgin olive oil 1 medium onion, diced 2 medium sweet potatoes or 2 parsnips, peeled and diced small 2 tsps. dried thyme ½–1 tsp. ground cumin 2 cups cooked adzuki beans (you can cook in advance using instructions below or buy Eden Organics canned adzuki beans) 4 to 5 collard greens, finely chopped* sea salt and black pepper to taste Heat a large skillet over medium heat. Add olive oil, onions and a few dashes of salt. Saute for a few minutes. Then add yams or parsnips, thyme, and cumin. Saute for a few minutes uncovered then cover your pan and cook for about 15 to 20 minutes, stirring occasionally, until yams are tender. Watch carefully so they don’t burn. Add cooked adzuki beans and collard greens. Saute a few minutes more, or until collards are tender. Add sea salt and pepper to taste. Adzuki bean cooking instructions: Soak beans a minimum of four hours and up to overnight to reduce cooking time and ease digestibility. Drain and wash soaked beans. Place soaked beans in a pot with water (one cup beans to three cups water). Add kombu seaweed to cooking liquid to increase nutrient absorption and again, digestibility. Cook for 1 to 1½ hours. Yields 2 cups beans. Sunday night, Morrocan chicken, which was also really great. This was 2 meals for me. Monday, Nov 13, For Breakfast, Squash pudding. Noticing that more than one dish called for baked squash, I baked a bunch of squash on Sunday.to make the cooking seem less overwhelming, a Panera fuji apple chicken salad for lunch and more morrocan chicken for dinner. Squash Pudding, I thought this was really great! INGREDIENTS : ½ cup baked acorn or butternut squash ¼ cup coconut milk or nut or seed milk, plus more to blend 1 Tbsp. ground flaxseeds ½ tsp. cinnamon Pinch sea salt 8–10 drops liquid stevia 1 tsp. coconut oil Combine in blender until smooth. Tuesday, I did forget breakfast, which I would not recommend. I made the Cream of Broccoli soup for dinner. I also added boneless skinless organic chicken thighs as Soup is usually not enough for me. Wednesday Nov 14, I had grain free ceraal for breakfast, and a salad for lunch. With the rest of the Cream of broccoli soup for dinner, and also added chicken and sweet potatoes, sliced with cinnamon, chipoltle seasoning and sea salt. This is all I recorded, and at this late date, I cannot remember if I made it the full 21 days, but I not think that I did. I feel like 14 was a good try, and I did lose 5 lbs. Like I said before, I always read my ingredients, do not eat fast food, or drink soda, so my eating is fairly healthy. But here, making the specific meals, and making acutal breakfasts and no wine, are what made it more difficult. What I am hoping you can take away from this, is that detoxing doesn't necessarily mean green juice and No food. There are foods that actually help our body detox. Eating whole foods, without pesticides, and preservatives, adding spices, drinking a lot of water, are some of the things that can help our bodies cleanse themselves. Detoxing is about clearing out the toxins, and to do that we need to clear the detox pathways, so that the toxins can find their way out. If we detox too quickly, or too much, and the pathways aren't clear, we end up having the toxins from our cells just cirulating in our blood and that is not a good thing. Also, although I am a health coach, one reason that I did this and posted it here is to show you that just because I know what to do, I also realize it isn't easy. Health Coaches are human too, and we realize what our clients go through in trying to eat healthy. And if you make a mistake, it's ok, do not beat yourself up. The problem with a slip is it discourages us, and then can have the tendency to make us quit all together. But that doesn't need to happen, a slip is just a slip, just keep going. Sorry if this is the most boring blog I have ever written......lol Day 5 Sunday, I at the egg free Omlet for breakfast. I put fruit in this, instead of mushrooms, peppers, and whatever your normal omlet filling is. It says in the recipe the consistency of crepe batter, and that had me thinking fruit. Eggless Omelette with Garbanzo Bean Flour INGREDIENTS ½ cup garbanzo bean flour approximately ½ to ²⁄³ cup water good size pinch sea salt pinch black pepper 1 tsp. ghee or coconut oil your favorite filling (see below for some ideas) Place Ghee or coconut oil in a pan over medium-low heat. Meanwhile, scoop the ½ cup garbanzo bean flour in a two-cup measuring cup or into a Magic Bullet. Add water to the measuring cup or mini blender and stir with a fork or blend until well blended. The mixture should be the consistency of slightly thick crepe batter. Add salt and pepper and beat or mix again. Pour batter into heated pan with ghee or coconut oil. Cover the pan with a lid and allow to cook over medium-low heat for five to eight minutes. Check after five minutes to ensure that you are cooking the batter to your desired doneness. I like it on the softer side but want it cooked enough that I can easily “flip” it, fold it and remove it from the pan. After this time, you can load half of the circular shape with your desired omelette filling. Flip over the uncovered half. And cover the pan for a minute or two more. Cooking to desired crispness. Wala! Remove from pan and you’re ready to eat. smoked salmon sauteed spinach sauteed mushrooms roasted red peppers cooked onions avocado asparagus tomatoes cooked apples or pears pesto roast veggies or wrap this baby around your favorite turkey sausage and eat with a side of kraut the possibilities are simple and endless . . . I made the chicken soup for dinner......Recipe here remember, some of the key things to detox, are not only what you eat. Detoxing, especially when it comes to helping your hormones has to do with giving your body a rest by also lessening the toxins you take in, that means toxins from plastics, to go coffee covers, water bottles. And after the detox, if you happen to go back to eating foods in a box, take care not to microwave that plastic container, where heating the plastic is a sure way to have micro toxins leak into your food. You may not think these things are a big deal, but they are the biggest deal, working your way into your food and disrupting your endocrin system, which pretty much regulates all of your hormones. And keep drinking that water to flush out those toxins, keeping your cells hydrated helping your skin to look better too! Here's to your Health Theresa I have been trying to post each day, and although written and documented each day when I did this, I have fallen behind a bit in posting it. So, on this day, Day 4, Saturday Nov 4, I made this smoothie for breakfast. Chia Green Smoothie 2 pears or 2 cups raspberries 2 cups coconut water 1 Tbsp. chia seeds ½ vanilla bean, seeded or dash of vanilla extract 1 Tbsp. hemp protein powder or hemp seeds Handful of greens such as kale, spinach, or Romaine lettuce Pinch sea salt 1 Medjool date, pitted (optional) or a few drops of stevia Each ingredient in these recipes are carefully chosen to help balance your hormones. Another important part of the daily routine in this detox, or in everyday life is making sure we get enough water. Aim for half your body weight, converted into ounces, as a general rule. WHY DRINK WATER? Water is crucial for diluting and eliminating toxic accumulations. Water is our most important detoxifier. It helps us clean through our skin and kidneys, and improves our ability to sweat during exercise. We need 48 to 64 ounces daily to replenish the water lost through urination, sweat, and breathing. Two glasses of water thirty to sixty minutes before each meal will help to flush toxins. WATER INFO TO CONSIDER
WATER’S VITAL FUNCTIONS dissolves nutrients so that they are more easily absorbed in digestive tract transports chemicals and nutrients to cells and tissues carries waste materials from cells to kidneys for filtration and elimination absorbs and transports heat WATER BUDGET Drink 8 to 12 glasses (8 ounces each) of water a day! Caffeine and alcohol draw water out of your cells. If you consume these beverages, compensate by drinking an additional glass of water. Plan on drinking 8 ounces of water every two hours you are awake. Start your day with at least 2 eight ounce glasses of water before any food intake. Try the above before each meal This day, I was invited to my son’s for lunch. Being 24, and his fiance’s aunt’s birthday I had no control over what was made, and I wanted to be social, so I ate what was made, nachos, queso,and mac and cheese, choc cake, which was amazing. I knew I would get back on track by dinner, so I ate it….lol Dinner was the chicken soup using this recipe: INGREDIENTS : 1 whole chicken (ask them to cut into pieces at the store, if you prefer) 4 large carrots sliced ½ bunch kale chopped 2 onions choppe 3 celery ribs sliced 3 clotves of garlic chopped 1 Tbsp. salt 1 tsp. onion powder 1 tsp. garlic powder 1 1½ tspns. 1 tsp celery salt Directions: Wash chicken and place in a pot. Cover with cold water (by about one inch) and boil for 3–5 minutes or until the water gets foamy. Skim off the foam. Add carrots, kale, onions, celery ribs with leaves, garlic, salt, and all seasonings. Simmer for 2 to 3 hours or until the chicken meat starts to fall off of the bone. Remove meat from soup and let cool. Strip the chicken off the bones and return the meat to the soup. This makes a very large batch and some can be frozen for later. Here's to your health. Theresa Day 3, I am starting out well with the grain free cereal for breakfast, which I actually love. Messed up a little, forgot the coconut milk, making it a little dry, but still really good.
Tonight I am determined to get the correct ingredients for the dinners. Also playing a factor, is I lost my debit card on Saturday Ok, so another fugi apple salad for lunch. One thing that I know is that not eating because you don’t have the exact right food with you because you are on the road, and didn’t think of it in the morning. Is that starving yourself actually just creates stress in your body, which effects your hormones and that is one thing we are trying to avoid. Ok, so Tues, wed, thurs without wine. So, it’s Friday. Typically pizza night. What should I do. Truthfully, except for breakfast, I still do not have all the ingredients. The pizza I get is from a true Italian restaurant who gets all his ingredients from Italy. Why is this better? Because they do not treat the wheat in Italy with pesticides just to knock it down, making it easier to reap. So I trust that at least It is not the worst pizza for me, except that Wheat is on my food sensitivity list. The pizza I always get is a tuna pizza with capers. So that is dinner. I sell wine, Scout and Cellar Clean Crafted wine. In Scout and Cellar, there are no added preservatives, no pesticides, and no added sugar. Making it fo me, mostly guilt free. In a typical glass of wine, there can be up to 16 tsp of sugar, making it equal to that of a donut. Not to mention the pesticides, and added preservatives, which are things we are trying to avoid in a detox. Do't get me wrong, I would not recommend doing this on a nightly basis, or having more than one glass during a detox. But I have also found an organic wine that Is sustainably farmed. Now I know that this is not as clean a wine as what I sell, but I do think if getting wine from a liquor store, it is a half way decent alternative. Anyway, I have gotten the ingredients at least for the chicken soup. which is on the menu, What I have found is that the supermarket overwhelms me. But I have now gotten the ingredients for at least the chicken soup. Other than the pizza, I have, stuck to the hormone friendly ingredients that I do have on hand, such as boneless, skinless chicken, spices such as cayenne pepper, cinnamon, cumin, organic greens, and cruciferous veggies, garlic, onions to name a few, even if I do not have the exact ingredients, But what I know is having the correct ingredients makes it easier to have something to eat on hand. Unfortunatly for me the thought of cooking on little time is hard too. But I am sticking to this even though the process and getting set up is taking longer than expected, and by the end of the 21 days, I will have developed new habits, more focus on what I am eating, new knowledge of recipes, that I can have ongoing, and hopefully developed spme new cooking and shopping skills. I am trying to show here, although it wasn't initially my intention, that if you have a goal in mind, even if you mess it up the first day, or for a few days, instead of scrapping the whole thing, you can continue towards it, and if you keep consistently trying, you will get there. And also this is making me think about the ingredients that I am eating, and finding alternatives, and substitutes. To your health, Theresa The purpose of this blog on my hormone balance detox is, to show you really what a detox can be, to show that I am human, and even though a health coach, am not perfect. Sometimes people don't want to eat with me because they feel i will judge. Believe me, I know it is not easy. And even though I do eat healthy most of the time, I do like to indulge sometimes. I just know what to do about it, and some tips that work wonders, that the average person doesn't realize. And also to show that you can find substitutions. So, onto day 2. I have my ingredients, but coffee first, even though that is not the correct way to do it. But, somehow, waking up, when it is 30degreees out, makes you or at least me want coffee firsrt thing. After walking the pups, I made the cereal, with Strawberries, It was very good. I couldn’t use the vanilla, because it is on my food sensetivies list, and I didn’t use sweetner, and I still thought it was really great. We will see how long until I am hungry. Remember, this is 21 day detoxe for hormone balance. Typically I do not believe in dieting, but eating better. So if this doesn’t keep me full, I will go to other food on the list that is ok for this detox. Not meant to be a diet, but just to get back on track for eating more healthy whole foods, create a lifestyle change, and maybe try out some new recipes that I didn’t have, so that when eating healthy, I have more go tos The cereal did definitely keep me satisfied until lunch. For Lunch, I had a fuji apple salad from Panera. I should have definitely prepared more for this. I keep thinking, I will get the food for the week, or I will have time to go shopping. But when I am shopping, I have saved so little time, that I hurry, and have a hard time focusing on getting everything. I need to work on thats, this is also helping me understand the difficulty clients have in eating as healthy as they would like. Meanwhile, I am using the rules, and doing the best I can. For a snack after work, I had a half of avocado, a very healthy fat, and source of protein, for those who didn't know. And for dinner, which I should be having the soup, or baked cod, I had chicken that I already had, and broccoli, and carrots steamed, with sea salt. I also made my own fries with a sweet potato, andsome spices, cinnamon, and chili powder and salt. Same as last night. I made fries because they cook quicker than a sweet potatoe, but I baked them with a drizzle of avocado oil. Not fried. Not a perfect day on the detox, but I think I did well, at least having the correct breakfast, and improvising for dinner. No wine. Luckily, it is easier for me to go without wine than without coffee, at least morning coffee. That being said, having a coffee in the car, is just something I love, especially in the winter. But one of the keys to balancing hormones is cutting out plastics. That is definitely a difficulty for me. As I said, I have yet to find even a ceramic mug without a lid that is plastic. On another note, there are certain spices and veggies that balance your hormones and clear your pathways, and support your systems better than others, but if you are crushed for time, and haven't planned well, at least eating whole foods, not packaged, and with clean ingredients is a start. For more tips on that, contact me here. Here's to your health!
Theresa One thing to keep in mind that a few of the things that really contribute to hormone imbalance are endocrine disruptors such as plastics and certain ingredients that we put on our skin. As far as the ingredients not to put on skin, click here. Plastics, especially when heated, such as coffee cup lids, and water bottles, some of which have been around for a while and have sat in the sun before we even get them. I do not have it all together yet, so do not have all the ingredients that I need for my breakfast today. Although I used to just have coffee in the morning, a few weeksa ago with all the pumpkin rpoducts, I have slipped. So. I am determed to start today. Monday and Tuesday, I rushed around so much, I did not have time to get the ingredients Started this, Nov 1, a Wednesday). One reason why stopping and doing what you need,(self care), and being present is so important, as you have probably experienced, if not it throws everything off. And makes it hard to recover. Which is a huge part of the issue of people sticking to eating healthy in the first place. I find that when this happens, you need a strong Why. My why is health. I am getting older, and I know that part of the issue for so many things going wrong when you get older is not doing the right thing for our health. Mostly because we haven’t taken control, or because we don’t know what to do. So, even though I do not have the correct ingredients or the time, I am, just for today going back to just coffee. I started doing just coffee because, I thought and felt that with just coffee in the morning, and not eating, my blood sugar wouldn’t spike, and I would not be hungry for a longer period of time. It seemed to feel right, but…….I recently learned that having coffee on an empty stomach was just the opposite. And it caused insulin spikes, because of the caffeine, reacting from your cortisol. I did discover though, that if you do Dave Aspreys, Bullet proof coffee, or some form of adding butter, coconut oil, and or even cinnamon to your coffee you can help level off that insulin spike. I do not sell, or get anything for mentioning Bulletproof coffee.....it is just a reference. Above is a picture of the breakfast I made once I did get the ingredients. I have to say, it was really good, made of Pumpkin seeds, Chia seeds, flax, coconut, coconut milk. I am actually doing 2 thinks at once here. I recently took many tests, as part of FDN, Functioal Diagnostic Nutrition School that I am attending, and am also working on the results of those. Which soon, I will be also able to test my clients to help them even further understand what exactly is going on in their bodies. Learning that I do not have enough cortisol during the morning, which is what is probably causing me to get out slow in the morning, so I will begin to take Licorice root. Please realize that nothing I am doing is a cause for you to do it without consulting a doctor. Or testing. Also, due to not having enough cortisol, I have started taking a supplement called Adapt and Align, along with using DoTerra Copaiba, and Alignable, to keep my adrenals supported. Your adrenals carry the weight of your nervous system. When you do not produce enough cortisol to keep you going, something has to bear the brunt of your stress, So these help to not have Adrenal Fatigue. There are many reasons for not skipping lunch, you just have to make it a healthy one. One reason is that it puts stress on your body. Whether your stress is coming from inside, or outside to much does reak havoc on those hormones. Because I did not have the ingredients, as mentioned for today, specifically, I made a healthy meal, from ingredients that I know are clean: Organic, Free range skinless, boneless chicken, brocoli, brussel sprouts and Kale sauted in Avacado Oil, and sweet potatoe fries that I made myself, just by slicing a Sweet Potato, and adding cinamon, Cayenne pepper and sea salt, and avacado oil, and baking on 400 for about a half hour. Why Avacado oil? Well, Avacado and coconut oil are the best oils to use at high heat. Olive oil is very good for you, as long as it is virgin, or extra virgin, but should not be heated above a certain temp, or its good qualities turn carcinogenic. And contrary to popular belief, due to the way Canola oil is processed, it is not a good source of oil at all, unless you are using unrefined, cold pressed, organic, minimally processed. Of course all oils should be that anyway. Well, I really wanted to try going to bed at 10. That is super hard for me. Like some kind of defiant child. I started going go bed later when my kids were in highschool, and I felt I had to monitor what they were doing online. And make sure they went to bed. That got me into a pattern that I kind of like. I had always gone to bed late before I had kids. I guess I kind of think of it as a right of passage into adulthood, So, now, even though I know that going to bed at 10 is ideal for Circadian rythm, and the hours between 10-2 are like getting 2 hours sleep for one. Even though I know this to be true, I do not understand how that can be true. How does our body know what time it is. Especially if we are getting the right amount of sleep. Apparently, Circadian rythim is to blame. But I feel like I am missing something going to sleep that early, I am not tired, at leaset I don’t think so. So, like some kind of defiant child, it is very hard. I would like to try it. And thought I would compromise with 11pm last night, but no, 12 it was. I will keep trying. No wine, though, and none of that Halloween candy staring at me in the bowl that I need to figure out what to do with. Ok, so that was day 1. Not bad. To your health.... Theresa My name is Theresa, I am a health coach, which, if you are reading this, you probably know that. I am 55 and in Perimenopause. I have been a coach since 2013, and I do ok. I know what to eat, how to help my clients lose weight and stay healthy and keep them on track. My goal has always been to stay a healthy weight, so that I look good in what I want to wear, and to live a long, healthy life without illness and to help others do the same. And I can do that, based on the nutrition knowledge that I have. Because I know how to eat, and also how bounce back if I do gain a pound or 2, and I suppose I have been lucky knowing how to do that. I used to be a sugar junky, and in my 20’s. I sure did drink a lot of coca-cola, and diet coke. So compared to what I used to do, with what I know, I eat pretty healthy. But, I And just so you know, just because I did that, as most young people do, as it seems as though when we are young, our bodies can handle it, then cn to an extent, but that is actually just setting us up for difficulties down the line, if not causing problems at the moment. Currently, I probably drink too much wine, and I still do eat too much sugarsometimes. Although I am at a decent weight, I still have too much fat on my body. I need to eat less sugar, drink less wine and exercise more if I want to stay fit, looking good, and live the long life that I want, and live it in the healthy way I want, without dementia or cancer. So, I am going to start being much more conscious of everything I do, and using more of what I know and teach. People think that health coaches and those in nutrition eat perfectly, and are sometimes scared to be judged by them, but we are human too, and understand the downfals, and just how difficult it is to stay on track. The difference is, we just know what to do, how to guide, and know a few things that the average person doesn't. Like I said, I am in Perimenopause, so I will be choosing a way of eating that will be besfor a woman’s body during this stage of life. I will commit to drinking more water, as among other things it helps us to have less wrinkles. I will exercise more, consistently, and drink less wine. Despite, what I have said about being able to lose weight when I want, I have for a long time been realizing I need to start more weight training, because as we age, we do lose muscle mass. I have been thinking about it for quite a while, planning it in my head. But, just never finding the time, as I am sure is the same for many. But, I recently noticed more fat on my legs, and realizing that more fat, and more difficulty losing weight comes with perimenopause, if you don’t take control. So, I need to start doing something more about it. Doing more includes, more time at the gym, more water, and cutting out many xeno estrogens and toxins that mess with our estrogen, and cause fat, and are stored in fat, and create a viscious circle. And changing my mostly healthy diet to one that will help balance hormones, and manage detox pathways to get toxins out of my body. Toxins in the body are stored in fat, and that creates more fat, and on and on in a cycle that eventually makes losing that fat very dsoifficult. So, I am being conscious of what I am eating and basing it on a 21 day whole foods hormone detox, which I will be turning into a course in the coming months. Meanwhile, I documented this journey, which I chose to carry out from Nov 1-21. I figured that it made sense leading up to Thanksgiving, making it more doable. I chose not to report while I was doing it, just in case………lol. But for the most part, it turned out ok, so…….stay tuned. ………. Let’s start by talking about what it means to detox, and why it’s important to consider doing a detox. First, it’s important to understand that our bodies already are using their natural detox process all day every day to keep our bodies healthy. It does this by flushing out chemicals and toxic substances through our colon, our lungs, our kidneys and even our skin. But, the reality is that we live in an increasingly toxic world and we are exposed to more toxins on a daily basis than we used to be. We run into problems when we’re over-exposed to toxins and our bodies can’t keep up. Our livers are responsible for organizing the toxins that enter our system and then distributing them to one of the four channels of detoxification. In fact, if you notice that you have dull skin or breakouts, you might be in need of a detox because the skin is the body’s last-resort, and least efficient, detox organ. When things start coming out through the skin it’s because the body is starting to get desperate. If you read my blog, "Why do we say, Good Health Begins in the Gut", you will see that many of the reasons for gut issues can be helped by a detox. When the liver gets overloaded, its primary job is to keep you safe from the overflow of toxins because those, as you likely know, cause all kinds of damage to our bodies. The way the liver KEEPS you safe, however, is not so awesome: it actually wraps up those toxins in a ball of mucus and stores it in a fat cell. YUCK! The reason so many people have trouble getting rid of fat in certain places is because the fat cells can’t be burned while they are holding a toxin inside. A detox or cleanse program helps by letting your liver activate those toxins that are stuck in your belly fat and other fat cells throughout your body. Once those toxins are re-activated they move into the blood stream to be dumped out of the body. This is great because the this means stored toxins have been removed from your system, AND your body is now able to burn up the fat cell that’s been storing the toxin. It’s a double win. Finally, and this is actually the reason that I think is the most important, and that is that a detox or a cleanse can re-set your eating habits. Have you ever noticed how once you start eating junk it’s really easy to let yourself keep eating junk? It’s like when you have something not so great at breakfast, then at lunch you think, well, I’ve already ruined the day so I might as well keep going. Why is that? Why does that seem like such a good solution at the time, even though you tell yourself you want to focus on taking better care of your health? If you’ve EVER caught yourself doing something like that, then a simple detox could be a really good idea for you to get back on track with your eating habits. It’s something I do on a fairly regular basis to help me hit the reset button and to help me up my game when it comes to what I’m putting in my body. But, if you’ve never detoxed before, or you’ve never had a successful detox before, you’re likely wondering how you can detox in a way that’s actually going to work for you. That’s exactly what I want to talk about here. I’ve noticed that when people aren’t successful with their detox programs, it’s usually because they are making at least one of three common mistakes. The funny thing about these mistakes is that they are not your fault! In fact, when I made these mistakes, I was doing something that detox and cleanse experts were telling me to do. The reality is that their models just didn’t work for me. The real learning here is for you to allow yourself to make the choice about detoxing that’s right for YOU, not matter what any expert, including myself, tells you. Mistake #1: Doing a Detox that’s Too Complex A detox is an incredible opportunity to look at your eating habits from an analytical perspective. Most of us have attachments to certain foods, whether it’s sugar, or potato chips, or a glass of wine at the end of the day. Many detox programs require you to give up a LOT of foods at once. Some even require that you give up food altogether and live on just juice for weeks. The reality is that dramatic shifts in our eating habits don’t usually stick. And, when we are being asked to change everything about the way we eat, it can be really hard to find the ingredients and to do the prep work we need to do to be successful. Plus, many of us don’t have time for a 21-day detox program - our lives simply aren’t set up to support that. But that doesn’t mean you can’t detox anyway! There are plenty of one, three and five day detox programs that are quick to administer and deliver REAL results. Even better, there are plenty of detox programs out there that take a lot of the work out of it for you. In fact, I no longer will do detox programs that don’t help me out by giving me recipes, shopping lists, and suggested meal plans. I need that kind of support to be successful. I remember I once did a program that lasted 7 days and I only got three sample recipes! What? I remember being so confused about what to eat and gave up halfway through because I just couldn’t figure out what was allowed and what wasn’t. If you’ve experienced something similar, I want you to know that it wasn’t your fault - you just didn’t have the support you needed. The moral of this mistake is that when you’re searching for a detox program, be sure to choose one that gives done for your recipes, checklists, and shopping guides, and enough information so that you’re set up to succeed, and not left feeling frustrated and stuck. Mistake #2: Going it Alone Have you ever tried to use willpower to get yourself to do something? How did it go? Were you able to get what you thought you needed or did you end up in worse shape than when you started off? I’ve tried to force myself through detoxes all on my own and it never ends well. When I rely on my willpower alone, I end up just feeling frustrated,, like a failure, and frankly, ticked off. When you really think about it, it’s kind of silly, but for me food is about inclusion and friendship and relaxation. When I’ve detoxed all on my own before, it’s felt like a punishment that I couldn’t wait to have end. It really stinks to be eating food that’s totally different from what your friends and family are eating! The solution: NOW, I’ve figured out that it’s really important to get a few buddies together so we can support each other as we detox. Or, more often, I join a group detox where there’s a leader and where I’m able to connect with other detoxers. Considering how easy it is to connect with people all across the globe these days, you can be part of a detox community whether you live in a really densely populated city or if you’re out in the country. Even if it’s just you and your spouse or you and your best friend agreeing to do the detox together, having a support system in place increases your chances of success so much! You’re so much less likely to ‘cheat’ if you know that you’ve got someone on your side. And it’s even easier to stick to a detox if you’re using an easy to follow program with real food, with connection to a group, and with to be supported along the way by a professional facilitator. Regardless of what kind of detox feels right for you, give yourself the benefit of having a cheer ing section to help you keep going when the going gets tough. I’m also going to be sharing with you how you can get a really great supportive program after we talk about mistake #3. Mistake #3: Punishing Yourself I’ve had so many people tell me that they are nervous about what’s going to happen to them if they detox. They worry about being hungry, or getting too tired, or frankly of spending too much time in the bathroom. Let’s be really clear about one thing: detoxing has a negative connotation in some circles that doesn’t have to be there. It is absolutely NOT necessary to do a hard core cleanse or detox that forces you to suffer to get a benefit from detoxing. Many detoxes are in my opinion, actually far more dangerous and damaging for most people than effective. Gentle and whole food based detoxes are incredibly effective and they are more likely to help you make a lasting change that impacts your health over the long term. Because seriously, what’s the point of doing a lemon juice cleanse if you’re so miserable halfway thru that you just give up and dive into a bag of tortilla chips? This is actually one of the worst things you can do because with the lemon juice cleanse you’ve pushed your body into believing you are starving. And guess what happens when you eat something when your body thinks you’re starving? That’s right – your body stores that food as fat immediately to protect you from impending starvation and death. I also want to address that if you choose to do a detox or cleanse, you should do a program that you WANT to do. Not one that you SHOULD do or your FRIEND did or your mentor did. Choose one that feels right for you and your needs. Allow yourself the opportunity to work up to a bigger cleanse or detox program. Listen, very few people are capable of taking on difficult physical challenges like running a marathon without a lot of TRAINING AND LEARNING. Let your detox experience be the same, and I promise you won’t feel like you’re deprived and suffering. #4. Also, we must support our bodies while doing a detox. As I mentioned in the beginning, toxins are stored in our fat. When the detox gets going, and the toxins start coming out, we want them to be able to get out of our bodies. If our pathways for detoxing are not open, and there are too many toxins floating around in our blood stream, it's not going to feel great. That is also why Hard Core Detoxes that contain no food, or go on for too long are not really great for our bodies. We have been thought to believe that the more sacrifice the better, or the harder, the longer, the more intense, the faster weight loss, the better, but no. Can you see why? There are clean ways of eating and certain foods that can help your body function more optimally, and going super all in, as few calories as possible, doesn't necessarily help your body perform better. And detox should be done with a coach, or with the guidance of someone who can answer your questios and be there. I want to take a minuter here to talk about the what I mentioned earlier and that is how you can go deeper into a super supportive, gentle, and effective detox program I offer. You may already know that I’m uniquely qualified to talk about what beginners need to do to detox because I’ve had many clients who had never tried a detox program before successfully complete my detox program. And I have to tell you, it’s been so fun! I remember what it felt like to start my first detox – I was worried I wouldn’t be able to stick to it, wondering what on earth I would eat, and frankly, I worried that I was going to cheat. If your curiosity is piqued about detoxes now but you’re nervous about trying your first one on your own, then you’re in the right place. I’d like to invite you to join me for my Five Day Detox for Beginners. There will be a virtual group detox starting on January 22, 2024 You can find out more about it at and sign up at Winter Detox The 5-Day Detox for beginners is different from other programs because it focuses on real, whole foods. You’ll be eating foods that are familiar yet will help your body increase it’s natural detox capacity, and you’ll be able to use these recipes again and again. The 5-Day Detox I’m offering is perfect for you if you have noticed that your eating habits are off track, if you can tell that your body is feeling sluggish, or if you know that it’s time for you to hit the reset button on your eating habits. Since the program is just 5 days, it’s a really great way to get into better habits in less than a week. The 5-Day Detox for Beginners also includes tons of support. As I’ve already mentioned, this is one of the biggest mistakes I made when I first started out – going it alone. Although this works for some people, I just happen to be one of those people who does better when I’m held accountable and when I have a place I can go to get support and ask questions when I’m stuck. That’s why the 5-Day Detox program includes an online members-only community, along with a suggested meal plan, tons of recipes, and done-for-you shopping lists. If you happen to be on your computer right now, you can go ahead and go the registration page for the fall 5-Day detox for beginners here....Winter Detox I’ll say it again: (detox sales page link or instructions on how to register) As you can see, there’s a LOT of information on this page, but I want to make sure I quickly share a couple of the most important pieces and then I’ll open up the line for questions. OPTIONAL: Now, one thing that’s NOT on this page is a really awesome bonus that you’ll get if you sign up by Jan 15. by Midnight. As a special bonus, I’ve put together a Make it Last Post-Detox Handbook just for you that details the exact strategies I use to make my post-detox glow last as long as possible. You’ll get the Make It Last Handbook when you sign up for my 5-Day Detox by midnight on January 15. A lot of my clients understand that transitioning back into the ‘real’ world post-detox is often the toughest part because they feel so great and don’t want to take any steps backward! I’ve created an action plan for you which you’ll get as part of the Make It Last Handbook when you register for the 5-Day Detox by January 15 at midnight. Doors close on registration on January 19, but to get the bonus handbook, you have to sign up by January 15. To register, just go to Winter Detoxand click “sign up now” So let’s do a quick recap. Mistake #1: Don’t take on something that’s too complex just because you think you should or your friends are doing it. Instead, find a program that meets your needs and timeframe. Mistake #2: Going it alone. Misery loves company, right? Hahaha. Just kidding. But it DOES help to have a partner in crime or two when trying something new. And joining my 5-Day Detox program is the perfect way to go through a detox with a cohort of people who will totally get what you are going through each day of the program. Let’s recap mistake #3 which was to not punish yourself. If I had to say this in just one sentence, it would be this: Trust yourself and your body enough to know that your body will tell you what it needs. That means, if you find yourself really struggling or hungry or light headed when detoxing, do what you need to do to take care of yourself. DON’T force yourself to go through a program that just isn’t working for you. And really aim to detox with programs that have the right blend of support, real food, and real-life flexibility that will make so that you are set up for success instead of set up to struggle and feel inadequate. #4: Go slow......smaller, gentler whole foods detox is the healthier way to go. In Wellness......Theresa DID YOU KNOW? Over 2,000 years ago, Hippocrates stated that 'All disease begins in the gut. Today, two millenniums later, we know that statement was pretty darn accurate. While not every disease literally begins in the gut, imbalance of the gut microbiome is linked with many chronic metabolic, autoimmune, and cognitive disorders. YOUR GUT INFLUENCES EVERY ASPECT OF YOUR HEALTH
SIGNS YOUR GUT MAY BE IN TROUBLE
WHAT CAUSES GUT PROBLEMS? STRESS: Anxiety and stress are notorious for bringing on (and in some cases, worsening) gut problems. Stress affects your gut because the gut and the brain send signals to each other through the gut-brain axis. Several studies have shown that stress worsens conditions such as IBS, inflammatory bowel syndrome, peptic ulcer disease, and gastroesophageal reflux disease (GERD) . EATING ON THE GO: When you eat on the go, you are more likely to eat your meals fast. When this happens, you may not chew your food thoroughly. This, in turn, will affect the process of digestion and the absorption of nutrients, which could lead to digestive discomfort and poor gut health. Too MANY PROCESSED FOODS Eating too many processed foods, foods with high sugar content, and foods with high fat will result in gut problems. When you do not incorporate enough fruits, vegetables, and fiber in your diet, you starve your gut bacteria of essential nutrients that they need to thrive. TOO MUCH SUGAR: A high-sugar diet decreases the population of good gut bacteria while increasing the numbers of bad gut bacteria. These bad bacteria will then increase your sugar cravings, which leads to a vicious cycle. ANTIBIOTICS: Antibiotics work by eliminating disease-causing bacteria or stopping them from increasing in number. However, they can’t tell the difference between the good and bad guys - especially in the gut. As a result, antibiotics negatively affect the gut microbes, lower microbial diversity, and affect general functioning. HOW TO EAT FOR GUT HEALTH EAT REAL FOOD!
You canalso incorporate cultured/fermented foods.
LIFESTYLE TIPS FOR GOOD GUT HEALTH SLEEP WELL: Sleep disturbances have been shown to impact our gut microbes. This is because your gut also exhibits a sleep-wake cycle. Try improving your sleep quality by setting a regular bedtime routine with relaxation exercises, limiting caffeine after 3 pm and scheduling ‘worry time’ during your day to write down your thoughts and free up your headspace before bed.” MANAGE STRESS: As we already discussed, if you are stressed, that can affect how your gut functions. Mindfulness strategies such as yoga, micro meditations, and journaling can help calm the mind and ease stress. EXERCISE REGULARLY: We all know exercise is good for us - and our gut microbes’ benefit from it too. Exercise helps relieve constipation and increase the diversity of your gut microbes, which is linked to better overall health. Continued exercise is critical, so move your body regularly, getting your heart rate up for at least 30 mins most days. WANT MORE HEALTHY GUT TIPS? Contact me here |
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January 2024
Categories nutrition, healthy eating, clean eating, detox, kick the sugar, weightloss |