>Did you eat too much?

>

Well, I don’t know about you, but I did do a bit of over eating over the holiday. It just seemed like there was so much food, even though I kept it very simple. The day after Thanksgiving, I asked my son what he wanted for lunch and he said nothing because he was still too full of stuffing! 
 
Then we had friends over for the leftovers the next night and our leftovers seemed to increase as a result. Today I am feeling like simple light foods and maybe a protein shake. My body does need a bit of a cleanse. I’m thinking I’m not alone in this department, so I thought I would share a few tips of what you could do this week to get yourself back into balance.
 
1. Eat an organic, predominantly plant-based, whole-foods diet with plenty of vegetables and some fruits (1-2 servings per day; use berries and other low sugar fruits). Include a wide variety of vegetables, especially those rich in color (red cabbage, carrots, dark leafy greens). Be sure to wash all vegetables, fruits, and even eggs prior to use.
 
2. Reduce or eliminate grains; strive for gluten-free grains when it is not possible to avoid grains. Gluten-free grains include rice, quinoa, millet, buckwheat, sorghum, teff and amaranth. Corn is also a gluten-free grain but is a potential allergen for many people; if you are able to eat corn, search for non-GMO (genetically modified) varieties. 
 
3. Reduce or eliminate commercial dairy products. Look for rhBST-free dairy or raw milk dairy, when possible.
 
4. Reduce alcohol and caffeinated beverages as well as those sweetened with High Fructose Corn Syrup (most sodas, juices, energy drinks). 
 
5. Avoid damaged fats (trans fats), deep fried foods, industrial-processed oils and margarine. Select foods high in healthy fats such as avocados, olives, nuts, seeds, organic butter and cold-pressed or expeller-pressed plant oils, particularly organic coconut oil. 
 
6. Avoid food additives, dyes, preservatives, pesticides and artificial sweeteners (aspartame, Splenda/sucralose, saccharin). Safe natural sweeteners include xylitol and stevia, both are safe for those with blood sugar issues. 
 
7. Drink plenty of pure water daily, approximately 8-10 glasses per day. Avoid fluoridated and chlorinated water. Consider investing in a whole-house or kitchen sink filter. Bottled water may be acceptable for short term travels, but filtered tap water is the preferred source.
 
8. Get plenty of good quality sleep (8-9 hours each night), which is important for a strong immune system and overall good health. 
 
9. Engage in regular physical activity. Exercise, even at short lengths and at low intensities, can have a powerful impact on every aspect of your health. Move your body to get the lymphatic system moving which helps with detoxification.
 
10. Practice daily relaxation through meditation, deep breathing, healing imagery, tai chi or anything else that calms your mind, body and spirit. Take at least 5 minutes a few times during the day, so you can connect with a healthier, more balanced state.
 
11. Take your supplements:
  • Multivitamin/Mineral Supplement
  • Vitamin C/Grapeseed extract
  • Vitamin D
  • Hepasil for Liver detox
  • Probiotics
  • Fiber (ensure adequate water intake)
  • >Holidays and Stress

    >We all love the holidays, but they can be stressful with travel and relatives. The more you can let go of expectations of others, the smoother things seem to go. I often remind myself that I’m not perfect and things just go the way they do and I always do my best. Remember “There is no Try, only Do or Do Not.” (Yoda)

    This makes me think of The Four Agreements. Take a look at them below and maybe print out a copy that you can look at daily. As you have interactions with co-workers and relatives, these agreements can come in handy. If you are interested in more detail, the book is a quick read and I highly recommend it. Enjoy your Thanksgiving.

    The Four Agreements
    Toltec Wisdom by Don Miguel Ruiz M.D.

    Don’t Make Assumptions
    Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness and drama. With just this one agreement, you can completely transform your life.

    Don’t Take Anything Personally

    Nothing others do it because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering.

    Be Impeccable, With Your Word
    Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.

    Always Do Your Best
    Your best is going to change from moment to moment, it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse, and regret.

    >Taking Time for Self Care

    >I had the wonderful opportunity to visit Sanoviv Medical Institute in Mexico last week. I arrived in San Diego where my driver greeted me with a water bottle and then drove me over the border handling all the paper work.  When I arrived at Sanoviv, I was greeted by Mary, who has a wonderful and welcoming smile. I was then given a fruity protein shake and shown to my room. The room felt as big as my house and had two enormous sliding glass doors that led to a balcony over looking the ocean. Actually, every room in the place has an ocean view. It was also built on non-toxic soil with non-toxic building materials. Each room has organic bedding and comes with organic cotton clothing as well as shoes. Yes, all I had to pack were my undies and bathing suit. The bathroom had all my bath products as well as toothbrush and paste.

    This is all to set the scene on how fabulous it is to take time for self care. I was there for their educational program and wellness detox. I didn’t have to think about a thing. Each evening I was given a schedule that kept me going all day with activities. Now that might not sound relaxing, but when the activities are meditation, energy medicine, massage, reflexology, facial, saunas and therapeutic pools, that is pretty relaxing. Not to mention not having to cook or clean or think about anything other than should I take a sauna now or go read my book.

    Much to my surprise I awoke easily every morning at sunrise, 5:15am and had no desire or longing for my decaf black tea in the am. 

    The staff was so helpful and caring. The other participants were a fantastic group of people from all over the country. We shared several meals laughing so hard that I was crying. I made friends that I know I will keep in touch with for a long time. 

    I arrived home feeling rejuvenated and ready to implement all the new nutritional tips I learned. I am already planning my return and how I can bring along my husband to share in the health and healing.

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