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Grab a drink and let’s chat! We are over half w

Grab a drink and let’s chat!

We are over half way through this year. Can you believe it? I know I can’t.

Today, I want to chat with you about goals and habit building.

While most people do this is January, there is no wrong time. The right time is the current time.

Here are some of my tips!

Your goals need to have a purpose or action and meaning to you, so establish that first.

Then try habit stacking. Find an activity you do already and try to tie your new goal to it.
◻️Practice gratitude daily; put your journal next to your toothbrush so you think about it every night as you are brushing and then jot your ideas down when you are done.

Keep it simple. Most people come in with a huge long list and give up after a short time because of overwhelm. Start small. I don’t recommend people try to start more than 1-2 smaller goals or 1 larger goal at a time.
◻️Workout for an hour 6 days a week or work out 15 minutes 4 days a week. Which sounds easier to start? You can always add on.

Break it into baby steps.
◻️Instead of “start meditating” > week one download an app > week two buy a meditation pillow and find a spot in your home to help you feel calm > week 3 find a consistent time that works for you and try to do it 5 minutes > week 4 find two 5 minute intervals a day that work or one longer 10 minute timeframe.

Stay accountable. Find a buddy or coach. Set an alarm on your phone. Write them down and keep them in site (think bathroom mirror or somewhere you walk by every day).

Review and revise. Make a note every month to review and see how things are going. Have you made progress? Can you elevate to the next level or do you need to rework a new plan?

Here are some other ideas.
Make dinner at home ____ days a week.
Meal plan ____ a month.
Pack my lunch ____ a week.
Eat ____ veggies daily.
Move my body every hour for 3 minutes.
Drink decaf coffee (or half caffeinated) 4 days a week.

I will leave you with this quote my husband sent me recently, who by default was previously resistant to change AND growth. “Change is inevitable. Growth is optional.” John C. Maxwell.

Did this resonate with you or do you struggle here? Let’s chat.

📷@katemundo

You know I geek out on blood sugar and the gut. Th

You know I geek out on blood sugar and the gut. They are two of my favorite topics. 🥸

Well today, I am going to share how stress effects these two important functions.

When your body is stressed, whether that be physical, mental or perceived, your body enters a state of fight or flight and your sympathetic nervous system is activated.

As part of that, your body naturally (and very intellectually) conserves energy and focuses on vital life saving functions. The problem is that our society is in a chronic state of stress, instead of that emergent “running from a bear” acute stress that comes and eventually goes. The bear is always here and our body is always on defense and activated.

Consequences of Stress:

⬛️GI tract changes
🔘Saliva decreases
🔘Smooth muscles of the intestines contract
🔘Oxygen and blood is diverted away from organs (including digestive) to the muscles and brain 🔘Digestive enzymes stop flowing 🔘Production of stomach acid decreases

All of which decrease movement of food through the GI tract. This can cause improper digestion and assimilation of nutrients, cause a backup of food (ie. reflux and heartburn) and can cause undigested food to be hanging out higher up in the gut than it needs to which can contribute to bacterial overgrowth where there shouldn't be (SIBO).

⬛️Blood sugar effects due to stress hormones being in a state of continuous release  🔘Can increase belly fat due to excess release of cortisol over time
🔘Elevate blood sugar levels from fight or flight response and the need to provide immediate fuel. This subsequently prevents production of insulin and you end up having too much glucose in the blood setting up for insulin resistance and holding onto of weight.  

Additional effects related to continuous release of stress hormones.
🔘Can contribute to food intolerances and allergies due to excess release of histamines 🔘Can exacerbate leaky gut and a weakening mucosal barrier which further increases inflammation  

Tips for feeling great
🔘Don’t eat distracted or stressed
🔘5-10 deep breath before the start of a meal
🔘Eat mindfully and slowly
🔘Skip the drinks
🔘Chew chew and chew more

Eek - dare I say it, there is one month of summer

Taco Tuesday + my kids favorite meal! 🌮 I love

Taco Tuesday + my kids favorite meal! 🌮

I love making a mexican dish of some sort every week but my kids default is always my beef tacos.

I take it as a huge compliment that they don’t like to eat tacos out because they like mine better. Little do they know mine are jam packed with nutrient dense foods!

Here is the line up:

1️⃣Siete grain free shells
👌We like Siete because they are corn and grain free and use anti-inflammatory oils.
👌A simple upgrade from conventional shells can be organic corn shells because corn is a highly genetically modified crop and organic foods can’t be genetically modified.

2️⃣Butcher box or Costco organic ground beef
👌An upgrade from conventional to avoid added hormones, antibiotics and undesirable farming practices.
👌Don’t forget to add in cauliflower rice (8 oz frozen per 1 pound ground beef) for an extra boost.

3️⃣Riega taco seasoning
👌Clean simple ingredients.
👌Bonus if you are in the KC area; its local.

4️⃣Cheese
👌We actually don’t do cheese on tacos, but if you are a cheese lover, organic will provide you the cleanest product.
👌Skip the pre-shredded and shred yourself to avoid anti-caking ingredients.

5️⃣Lots of veggies.
👌We do romaine or arugula, tomatoes, fermented radishes, fermented onions, cilantro and avocado.

6️⃣Hot sauce or salsa.
👌Thankfully, most of these are pretty clean, but just don’t forget to flip over the package and take a peek. Our favorite is @yellowbirdsauce (I like the sriracha flavor but my husband likes the serrano and habanero flavors).

7️⃣Don’t forget the drink.
👌Skip conventional margarita mixes that are filled with artificial colors, sweetners and chemicals.
👌Try a yummy margarita using one of my favs, @sourlemonbeverage lime concentrate. Swipe for her recipe! Kids can even enjoy a fun drink with dinner by adding a splash of the concentrate to some water.

Now the most important question, are you salt or no salt on your marg?

#tacotuesday #tacosforlife #mexicanfood #tacosfordinner #besttacos #besttacosever #applecidervinegar #margarita #bestmargaritas #cleanmargaritas #eatforhealth #eathealthybehealthy #eathealthyfood @riega_foods @sietefoods @organicvalley

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