YOUR BACK-TO-SCHOOL WELLNESS PLAN

Adrenal glands can malfunction and lead to what is known as adrenal fatigue. Here are some important aspects you need to know about adrenal fatigue.

95% of your serotonin (the happy hormone) is manufactured in your digestive system. 80% of your immune system is manufactured in your digestive system. We are focusing on strengthening this part of your body, the gateway to your health. You will boost your immune system, lose weight with ease, feel less bloated, uncover hidden food allergies, and, most of all, digest with ease, which means looking and feeling fabulous! Slow Down We are always rushing. Rushing to eat, to squeeze in an errand, meet a deadline, get to an appointment-rushing. So, lets slow down. Let’s start with our eating. Stop, and sit down and enjoy. Your body needs you to be calm to digest. If you are nervous, your digestive system is in "fight or flight" mode. It cannot work properly when it’s stressed. Digestion is about transforming your food into fuel. When we get stressed, tired, or even nervous, our digestion does not function properly, and certainly not optimally. It is important to slow down so you can have more energy, or fuel, and to avoid indigestion, bloating, acid reflux, and gas. Before you eat, try, and remember to take a deep breath. Be grateful for the food you are about to eat and check in with your own body. Try and focus on being present in the moment and have awareness. Don't shove the food in your mouth as you are running out the door or eat while standing at the counter as we have all done, myself included more times than I care to remember. Be mindful. Take the time to pause when life gets busy. You will be amazed at the immediate improvement you will see and feel. Try this amazing exercise I learned to develop your awareness and start to slow down. Sit in a relaxed, comfortable position. Breathe through your nose and notice how the air is slightly cooler going in and slightly warmer going out. Place one hand over our heart and one hand over your belly. Feel your heart beating and thank your heart for being there for you all day every day, pumping your blood and keeping you alive. Feel your belly, noticing the rise on the inhale and the fall on the exhale. Thank your belly for digesting all the food you eat. Sit silently with your eyes closed and allow yourself to be with yourself. When you feel ready, take a deep inhale and exhale, open your eyes, rise, and move back into your day. Chew Chew Chew Digestion begins in your mouth. Remember when you were little, and your mother would tell you slow down and chew your food so that you would not choke? That always annoyed me as a child, but she was making a great point. When you do not chew your food, it sets the stage for poor digestion. Poor digestion opens the door to let in the unwanted: weight gain, acne, poor sleep, hormonal issues, adrenal fatigue, constipation, acne, IBS, low sex drive, mood swings, and food allergies, to name a few. Serious health issues are not far behind. Most importantly when you do not digest properly your body cannot transform your food into energy. I hear this from my new clients all the time. I WANT ENERGY!!!! If you want more energy, then chew your food properly. I suggest 30 chews per bite. Check Out! Yes, you heard me. Put down the phone, blackberry, and iPad. Turn off the TV, sit down, and just enjoy the activity of eating. Give yourself some quiet time so you can de-stress and digest! I know life gets busy. Why? It is so simple: when the body is stressed, it cannot digest, properly function, or effectively transform food into energy, or perform all its other jobs and metabolic processes. Start by taking just one minute out of your day to breathe and think of anything that makes you happy. Get Cultured Start adding a good, quality probiotic to your daily routine. Incorporating cultured foods and drinks to your life, such as yogurt, miso, dairy or non-dairy kefir, kefir water, kombucha, cultured vegetables, and other cultured foods is a great way to improve digestion and overall health. These foods have been around for centuries. By adding these foods or another high-quality probiotic to your lifestyle, you will lose weight, assimilate your nutrients better, have clearer skin, better sleep, and decrease your body’s inflammation. The Greek meaning of probiotic is ‘for life’. So, give yourself the gift of a healthy life and get cultured. Clean Out the Junk Food Eat simple and eat clean. Our digestive system cannot digest junk. When we eat junk, we end up feeling like junk. Simple, right? I find that people often think that they are eating "clean", but they are eating foods that are wreaking havoc on their body and causing inflammation. Food either gives us inflammation or fuel. I always vote for the fuel! What is the food on your plate really doing for you? My job and passion is to help people learn what foods are “right” for their unique body. Remember that what worked for you at one point in your life may not be working any more. Listen to the cues or signals your body is giving you. If you need support, contact me about how I can teach you to find out which foods work for your unique body! Every year and every season my own body changes and I need to update the foods that make me look and feel fabulous! Stay Hydrated Make sure you are drinking plenty of water. I like to add flavor to my water so I that I do not become bored. This not only boosts flavor, but also enhances digestion if you choose the right additions. My favorites are fresh lemon juice, fresh lime juice, cranberry concentrate, ginger slices, grapefruit, and fresh mint leaves. Exercise Put on your Tennis Shoes on (or yoga clothes), because exercise is vital for digestion. Get moving! When you move your body, you move your Qi (the vital energy in your body), and this is key for your digestion. Even if you can only manage 12-15 minutes per day, get your heart pumping, and your digestion will improve. Plus, you will release key endorphins that will make you feel happy and less hungry.

If you want to get healthier this summer and detox your body, it starts with what you put into your body. While you do not need to do a juice cleanse just to be healthier, adding more fresh juice is a great idea. Here is more information on juicing during this time of year.

They’re nothing like a good cup of tea! Did you know it’s not only delicious, but it can also help heal your body and settle your mind? In the Summer, this means using herbs that are in season during this time of year and offer a pleasant refreshing taste. Here are some summer herbal teas to try out.

When summer arrives, it's natural to want to reset your body and life. The birth of a new season makes you also want to turn over a new leaf, as it were. To jump-start a new and healthier lifestyle, begin with your morning routine. How you start your day off can make or break your day. It can lock in your energy, focus, and mindset throughout the rest of the day. Journal Every Morning Morning routines include what you do to get ready for work or prepare your family to head off to school and what you do before those responsibilities. If you wake up in a stressed panic each morning, overwhelmed by your to-do list and constantly running late, then the rest of your day will likely follow suit and be chaotic. Been there? Me too! Instead, let's try this new summer routine:  Start your day 20-30 minutes before you need to get up. Use this time for yourself to get up slowly and participate in activities like journaling that are just for you. Sit quietly and write in your journal. Express yourself and organize your thoughts for the day, whether in a gratitude journal, a planning journal, or a stream of consciousness journal. Try Stretching or Morning Exercise Another excellent practice for your morning routine is to do stretching or another relaxing physical activity. You naturally increase your energy and mood-boosting endorphins by getting moving in the morning. Morning exercise has a wide range of benefits as well, not the least of which are: You don't need to worry about it later by getting it out of the way. This is a stress reducer and a confidence booster all on its own! You boost your metabolism for the remainder of the day, setting yourself up for success! Get up a little earlier to have time for stretching, Pilates, or just a brisk walk around your neighborhood. Start Your Day with a Green Juice Getting more healthy nutrients into your body is another aspect of having a rejuvenating morning routine for the summer season. Fresh produce is now in season, so it is the perfect time for juicing, particularly with a green juice or green smoothie. What is a green smoothie? A blended breakfast drink that not only has fruits but veggies and greens like kale, spinach, and broccoli. You can also add herbs and spices for even more nutrient power. An excellent green smoothie provides you with a good chunk of your day's allotment of vitamins and minerals and a good supply of energy (negating your need for all those cups of coffee). Plus, when you get a healthy start to your day, you are much more likely to continue with it throughout the rest of the day. These simple and practical morning routines can make all the difference to your well-being this summertime season.