REDUCING INFLAMMATION

REDUCE OR ELIMINATE: DAIRY, GLUTEN, ARTIFICIAL SUGARS

SOURDOUGH OK, NATURAL SUGAR IN MODERATION

BE CONSCIOUS OF CHEMICALS YOU ARE PUTTING ON YOUR BODY

Hi there, how are you doing? Weeks 1 and 2 can be challenging changing habits, hopefully you are feeling amazing as we go into our 3rd week. If you are struggling PLEASE set up a call with me! I’m here for you :).

Certain types of food and personal care products can cause inflammation in our body! The three most common food allergies are: dairy, gluten (sourdough usually OK) and (mainly artificial) sugar. This is what can make us feel sluggish, have digestive issues and carry extra weight.

Since we still have 4 weeks of the challenge this can be a great education for you to know how your body reacts after taking these out (elimination protocol) and after the 30 days you can re-introduce these foods one at a time.

WHY are these foods inflammatory? Many reasons but most specifically in the U.S. much of our food is sprayed with pesticides, and the animals are fed hormones. This can affect our digestion and consequently cause us to hold on to adipose tissue (fat) around our internal organs to protect us.

Also important are the products we are putting on our body. Our skin is our largest detoxifying organ, AND WHAT YOU PUT SKIN GOES INTO YOUR BLOODSTREAM IN 20 SECONDS WITHOUT OUR LIVER AND KIDNEY FILTERING OUT TOXINS. For example, ingredients that end in “paraben” are endocrine disrupters and can negatively impact your hormones. In the EU they have banned 1500 potentially harmful ingredients, here in the US less than 40. Happy to provide a list for you if you want to know what to look for, or options for safer products.

This is how we get healthier long term: by reducing toxins instead of counting calories! Our body functions optimally and better sleep, skin, digestion and hormone balance naturally occurs.

Week 3 Mental Health Wellness- Creating a Gratitude Practice

Gratitude is a daily practice that helps the brain focus on what’s steady, supportive, and meaningful. Research shows that practicing gratitude can lower stress, improve mood, strengthen relationships, and support better sleep. In essence gratitude can train the mind to notice abundance instead of lack.

Benefits:

Reduces symptoms of depression and anxiety

Strengthens emotional resilience

Enhances connection and empathy

Promotes relaxation and a balanced perspective

Increases overall satisfaction and wellbeing

How to Begin:

Set aside 5-10 minutes daily

Write freely- Don’t overthink just allow gratitude to flow thru authenticity

Engage your senses- Describe what you see, feel heard, or experienced that brought gratitude.

Include small things- Small moments build deep appreciation over time

Reflect weekly- Look back and notice patterns of what lifts your spirits- these are your anchors

*Remember: Gratitude is not about denying hardship, its about widening your lens to include the beauty that coexists with it.

Here are some journaling prompts to get you started:

What two new things are you grateful for today?

What or who made a positive impact on your life today?

Name a challenge that helped you grow.

What strengths and qualities do you appreciate about yourself?

In what ways do you express your gratitude to others?

What is something about your health and body that you appreciate?

What things have you taken for granted but could spend more time acknowledging?

Which meals are you most thankful for?

How has practicing or expressing gratitude impacted your life and worldview?

How can I better express my appreciation to the people around me, and in what meaningful ways?