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Healing Opportunities

  • Drink 8 oz of water in the morning
  • When you are hungry, try dinking 4 oz of warm water (not hot, just warm)
  • Chew each bite of food 15-25 times before swallowing
    • Aids in digestions, weight loss/maintenance, hydration, feelings of satisfaction and contentment with smaller meals
  • Enjoy your meals – whatever they are!
  • Figure out if you are gluten and casein sensitive
  • An hour before you go to bed, turn off electronics – instead read, do a puzzle, do some light housework
  • Turn your phone on airplane mode before going to sleep so you do not get disturbed
  • If you have trouble sleeping take an herbal tea before bed – I prefer chamomile
  • Start implementing a gratitude practice so your mind is focused on the positive instead of negative before bed
  • Tranquilize your nervous system by using the 4 – 7 – 8 breathing pattern
    • In for 4 seconds, hold for 7 seconds, our for 8 seconds.
    • 2x/day for 2 months and you will fall asleep in a minute
  • Rebounders are great to help clear the lymphatic system
  • Take 5 minutes out of every hour to get up and move
    • Walking, stretching, squatting, etc. Just do what feels right for you
  • Pick a doorway in your house or at work and every time you walk through it do 10 squats
  • A simple 10 minute VO2max workout to strengthen your circulatory and respiratory system
    • For 3 minutes alternate between 30 seconds of running as fast as possible and 30 seconds of recoverying
    • For 6 minutes alternate between 1 minute of running as fast as possible and 1 minute of recovery
    • For 3 minutes alternate between 30 seconds of running as fast as possible and 30 seconds of recoverying
  • Find a group type setting that will get you motivated to move your body
    • Zumba, yoga, classes at the Y, a neighborhood walking group, set up a walking route with friends at work
  • Schedule time for you to decompress after work
  • Exhale 2x as long as you inhale for 5 minutes
  • Find an outlet for your emotional distress
    • Friend, partner, therapist, etc.
  • Get a massage
  • Take the panel previously discussed so that you can determine real stressors in your body and ways to heal them

Casein & Gluten Sensitivity?

%

of people who are sensitive to gluten

Day 1 & 2

For two straight days consume something that contains gluten in every meal that you eat.

E.g. cereal, sandwiches, pasta

Day 3 & 4

Read each and every label for all of the food that you are putting in your body and make sure that there is not a single drop of gluten in anything. So go gluten free for 2 whole days.

Day 5 & 6
  • Do not eat gluten until dinner.
  • At dinner eat a substantial amount of gluten containing product.
    • E.g. pizza, pasta, etc.
  • Tune into your symptoms after
    • 20 minutes
    • 2 hours
    • a night of sleep (the morning after)
      • Pain or belching?
      • Swelling in lower belly?
      • Nasal congestion or a runny nose?
      • Headaches?
      • Rashes or hives?
      • How were your bowel movements?
FYI & Disclaimer

Not as many people are as gluten sensitive as they think. To take a look at a small study that was done pertaining to the frequency of celiac disease, wheat allergy and gluten sensitvity then take a second to look at the link below:
https://health.usnews.com/health-news/blogs/eat-run/2015/06/11/think-youre-sensitive-to-gluten-think-again

This is not an official test. These results are for your personal use and can be used as a healing opportunity for you to allow your body to get back on track. Enjoy!

%

of people who are sensitive to casein

Day 1 & 2

For two straight days consume something that contains dairy in every meal that you eat.

E.g. cereal w/ milk, pancakes, yogurt, cheese on whatever

Day 3 & 4

Read each and every label for all of the food that you are putting in your body and make sure that there is not a single drop of casein in anything. So go casein free for 2 whole days.

Day 5 & 6
  • Do not eat casein for breakfast and lunch.
  • At 3:30-4:00 pm consume a large portion or dairy on an empty stomach
    • E.g. pizza, lasagna, something with a cheese sauce, etc.
  • Tune into your symptoms after
    • 20 minutes
    • 2 hours
    • a night of sleep (the morning after)
      • Pain or belching?
      • Nasal congestion or a runny nose?
      • Headaches?
      • Rashes or hives?
      • Bloating, gassiness or flatulence?
      • How were your bowel movements?
FYI & Disclaimer

Casein is the indigestible portion of dairy that can reach havoc and cause inflammation in your small intestine. This can cause you to be unable to uptake nutrients due to the chronic inflammation that is constantly happening. 

This is not an official test. These results are for your personal use and can be used as a healing opportunity for you to allow your body to get back on track. Enjoy!

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Use the discount code 15off to get a 15% discount off of 6 months of nutrition coaching. The test panels are a seperate cost (less than $1300 for all 5!) and both the coaching and tests can be considered an out of pocket healthcare cost for your taxes. Hello, money in your pocket and health in your veins!