Posted on

Day 13: Clean up…your gut!!

“Gut health is the key to overall health.”— Kris Carr

The gut is considered the body’s second brain.  It’s THAT amazing!! And much like the brain, it’s not completely understood.  More and more research is showing that gut health directly impacts (our actual) brain health.  Leaky gut, scientifically known as  intestinal hyperpermeability, is all the rage on the interwebs.  But it’s not just the latest fad, it’s messing with our bodies and our brains, big time.

Our gut health is, by and large, determined by the levels of bacteria in our gut.  Basically there needs to be a certain balance of “good” AND “bad” bacteria in there, and when this ratio gets out of whack we end up with what’s called dysbiosis.  It’s a fancy word that means there’s too many bad bacteria and not enough good bacteria.  This is thought to be caused by processed and sugar laden foods, antibiotics and (sometimes unknown to us) food sensitivities.

Ideally we should remove the foods that we are eating that are causing us to destroy our guts.  But this is sometimes easier said than done, especially if you fall into the category of having a food sensitivity you don’t know about.  Enter the probiotic.   Probiotics help restore the balance when we are in gut dysbiosis. {It’s such a neat word, I can’t help myself!} The probiotic, in simple words,  throws in a whole bunch of “good” bacteria to level the playing field against all the “bad” bacteria floating around in your gut after you’ve done some damage.  {Sounds fun, huh?}  I take a probiotic every morning on an empty stomach.  There is some debate about whether the empty stomach part is actually necessary. There’s also debate about whether the probiotic needs to be encaspsulated {mine is} to make it past the acids in your stomach…certain strains of bacteria are tough enough to defend themselves from breaking down until they make it to where they need to go.  My advice is do some research and not buy whatever happens to be sitting on the shelf at your local store. {There’s a lot, btw}  It pays to know what you’re spending your money on.

There are other ways to clean up your gut, too.  Aside from the obvious elimination of sugar and processed foods {wink, wink}.  Adding fermented foods to your diet is one way. (I add organic sauerkraut to my daily salad). I also really enjoyed this article about how dogs can be beneficial to healing our guts. {Another reason to love puppy kisses!}  I remember our pediatrician telling me once about how farmers (and their families) traditionally didn’t get as sick as the rest of us, because they were constantly exposed to all the dirt and germs from the animals. {Makes sense, right?}  I totally felt better about not mopping my floors as often after that visit!  {Thanks Dr. R!!}

So clean up your gut…it could be as simple as cleaning up your diet. But if that seems just too big a pill to swallow {I love puns} then my suggestion is go get a probiotic!!

Light and Love,

♥k

Posted on

Day 12: Make a DATE!

“Look at your 5 closest friends. Those five friends are who you are. If you don’t like who you are, then you know what you have to do…”- Will Smith

The principle goes something like you are the average of the five people you spend the most time with.  Think about this for a moment…think about the five people closest to you (not just geographically close, but emotionally close counts as well), if you feel closely connected to them, but they live across the country, they are still considered “close”. These five people can be coworkers, other moms in your mommy group, as well as your family and friends.   All of these people can affect your health, your career, your life choices…Wow!  Now, obviously, some of these people we can’t get rid of….you can’t choose who your boss hires, for example, or banish crazy Aunt Edna, but you can choose to make closer connections to the people you DO want to be more like.  Enter today’s challenge…

Make a date!! Let’s all make a weekly date with the healthiest person (or people) we know.  Or maybe it’s someone who isn’t in your immediate circle of friends, but you’d like them to be (especially now that you know they can positively impact your life).  They say to never be the smartest person in the room,  but I’d like to take that a step further and say never be the healthiest person in the room.  Go and make a date with that person so you can get some of what they’re putting out!  This date doesn’t have to be in person if they live far away…make use of all this technology and have a FaceTime date or use a web conferencing platform (like Zoom) to get several of your friends together at once.   Make a date with a friend to take a walk every week (this is what I’m currently doing…which means I’m connecting AND I’m getting Day 10 taken care of at the same time). {yesssss!}.  Maybe go to a friend’s church with them if you’re wanting to expand your spiritual practice.  The options are endless.

The point is to spend some time every week with people who are living the way you want to live.  Your health, your finances, your everything is impacted by those you spend time and connection with.  I stumbled on this recent article where the author says it’s even BIGGER than the 5…it expands to people we don’t even know…that a friend of a friend of a friend’s choices can impact us. {woah, what?!} I’m going to take a moment to wrap my head around that…while you go and make that date!

Light and Love,

♥k

Posted on

Day 11: Reduce your EMF exposure!

“Sensitivity to electromagnetic radiation is the emerging health problem of the 21st century.  It is imperative health practitioners, governments, schools and parents learn more about it. The human health stakes are significant”. – William Rea, MD

What in the world is EMF? you might be asking.  I know this is what used to come to mind when I thought of EMF {I’m totally showing my age right now}.  EMFs are electric and magnetic fields of energy (ahem, radiation) sometimes referred to as electrosmog.  It’s an invisible (toxic) pollution that is everywhere, but shockingly it’s especially high inside our homes. We all know that our microwaves, smartphones and laptops emit radiation (although most of us try not to think about it), but things you may never even think about are emitting this radiation all around your home.  Things like your cordless baby monitor, smoke detectors, smart TV. Actually any “smart” technology appliance you have in your home, or anything that you can control from your phone, is emitting radiation.  All of the tablets your kids use, the wireless printer, anything that uses Bluetooth and, of course, your WiFi…it’s ALL releasing EMF.  The list goes on. It’s mind boggling. {ugh}

So again, the question arises, what can we do about it?  First is put your phone, and more importantly, your kids tablets in airplane mode whenever possible.  And absolutely don’t let your kids sleep with their tablets, or phones if they’re old enough, in their beds (or even in their rooms).  Kids are more susceptible to EMF pollution than adults, although no one really knows to what extent because we’ve never had children constantly exposed to the levels of EMF around today. We are all one big science experiment at this point.  Next, keep your devices out of your bedroom at night, too. (You should already be doing this, remember Day 3).  If you normally use your phone as your morning alarm, go dig the old digital clock out of that box in the basement and put it to use.  If you can’t find it, head to your local thrift store…they undoubtedly have tons. You get bonus points if it’s battery powered (less radiation) rather than plugs into the wall.  Third, turn your WiFi off at night.  You’re sleeping, or should be, so you don’t need it.  I’m pretty sure they make fancy devices that do this, but my plan is to use the little thingy we make the Christmas lights turn off during the day with.  (Side note: Shop your house before you go buy something new.  Nine times out of ten you have something that will work, even if it isn’t the perfect thing).

Ideally, you should try to hard line your devices, meaning plug them into the ethernet port on your WiFi modem, rather than use them wirelessly.  (This is what we used to have to do in the old days, like 6 years ago).  I’m sure you probably have an ethernet cord (or 10) in a drawer somewhere since they used to come with everything.  This might be the hardest to implement of them all because we have gotten so accustomed to wireless connectivity.  It’s like going to your grandma’s and having to use her old corded, rotary phone when you have  a sleek new coldless, push button phone at home…it sucks. {Showing my age again}.

The key thing with EMF is being mindful of it’s presence, which is tricky, since we can’t see it.  When we go to buy new things for our homes and our bodies {hello there Apple Watch} we need to think about what it’s impact on our health could be. I think it’s a good place to start.

Light and Love,

♥k

Posted on

Day 10: Get moving!

“THOSE WHO DO NOT FIND TIME FOR EXERCISE WILL HAVE TO FIND TIME FOR ILLNESS. -Edward Stanley

Ahhh, exercise…you had to know that it would pop up during these 31 days.  Daily exercise is one of the top contributors to optimal health.  You pretty much have to live under a rock to NOT know this. But knowing and doing are two different things.  We, as a society, struggle to make exercise part of our daily lives. {Guilty over here.} It’s ironic, really, since we should have MORE time to do things (like exercise) because of all the technology at our fingertips, but we just aren’t making it happen. 

Oh hey, I’ve got a great idea!!!  Since we are getting up half an hour (or even an hour) earlier in the morning (hi there Day 7) this would be a great time to get that workout out of the way. {I know, I’m sooo smart!}  Personally, I have never been good at making myself workout at home, but I have friends who do and love it.  There are literally TONS of workouts out there, from yoga all the way to kickboxing, that can be streamed to your computer, tv or even your phone.I have a rebounder that I try to jump on for 30 minutes every day, in addition to any workout sessions I have planned.  That way I know, no matter what, I’m moving my body (and sweating) every day.

Exercise doesn’t have to be running on a treadmill or going to the gym for an hour each day, there are countless ways you can move your body and break a sweat.  Walking your dog counts.  Walking your kids, especially if your pushing them in a big honking stroller {shew} counts. Taking the stairs instead of the elevator at work, it counts. Parking at the far end of the parking lot and booking it to the store instead of driving around for 5+ minutes looking for Rock Star parking. {Looking at myself here} Yep, it counts.  Basically, if you are breaking a sweat, it counts.  Here’s an interesting post from the Huffington Post about what kind of toxins are released when you sweat {bleh}…in case you needed a little more motivation.

So get out (or in) and move your body. Your good health will be all the thanks you need.

Light and Love,

♥k

Posted on

Day 9: Set Office Hours

“Be aware when distractions come your way. You’ll know it’s a distraction when you stop doing what you’re supposed to be doing and find yourself pondering things that have no value.” – Beverly R. Imes

Electronic devices and social media aren’t going anywhere.  If anything they are becoming more and more a dominating force in our lives.  And this kind of scares me.  While I love the convenience of technology (example: I got the sweetest picture of my 5 year old during her first day of school yesterday from her teacher while at recess), part of me yearns for the days when you left home in the morning and no one could reach you by phone until you got home in the evening.  It was a much slower time and I miss it (at times). Everything is so fast paced now, if you blink you’re behind.  And it’s wearing us down.  Kids are stressed, parents are stressed…everyone is stressed.

What can we do?  We certainly can’t be without our phones…going back isn’t an option once we’ve swallowed the technology pill.   My first suggestion is to create “Office Hours” for your social media accounts. What this means is ONLY checking your social media accounts during certain times of the day. What I’ve done is put all of my social media apps, as well as my email,  in one little app bubble (no idea what they’re called, but I’m SURE they have a name) and labeled it ’12-2 ONLY’. The idea is that I will only open the bubble and look at any of the apps contained in there between 12-2pm.  This is when I have decided that I have the time to look at/respond to these things.  For you, it may be a different time, or even multiple times a day. (I have really let this habit slide over the summer, so this is designed to get me back in gear, too).

Second suggestion is to turn off all (non-pertinent) notifications.  I keep my text notifications on and the app my daughter’s kindergarten teacher uses, but everything else I don’t see/hear until I check it.  I have a friend that, in addition to turning off notifications, turns her screen to grayscale so that the excitability of the display is diminished, and she’s less likely to get distracted. (I haven’t tried this yet, but it seems like it would work).  A recent study  {loooong article} shows that even having the phone in the same room as you, EVEN IF IT’S OFF,  is a distraction.

So figure out what time works for you to do what you need to within the social media and email platforms and make your bubble.  (Please don’t make it first thing when you wake up in the morning…this might be worse for your health than watching the news when you first wake up.   Give yourself a little time before you start the busyness of your day). Also, you might be surprised at how many times, out of habit, you go to open that (damn) bubble it when it’s not time.  I know I was. My advice: STOP, DROP and DON’T SCROLL.

Light and Love,

♥k

Posted on

Day 8: Sorry, not sorry!

“If you don’t stop apologizing, you’re going to convince me you’ve done something wrong.”— Kate Morton

Today’s challenge topic was originally planned to be something else. Now don’t worry, it’s still going to make an appearance. But life with three kids happened yesterday and I felt lead to speak on this now.  So we are going to talk about giving ourselves grace and stop using I’m sorry unnecessarily.

When I had a jam packed day yesterday {hello back to school week} and couldn’t get to my computer to type up the blog post for Day 7 my first thought was I need to apologize.  Then I sat with that feeling for a minute and realized I wasn’t, in fact, sorry.  I felt bad, certainly, because I hadn’t lived up to the bargain I made with myself and my readers {thanks ya’ll} that I would post and share every day of this challenge.  But I wasn’t truly sorry.  Why not? Because I had the most amazing day with my children on the eve of Back to School Eve.  We had pool time, grandpa time, back to school hair cuts, lunch, puppy time, met our new teachers as well as new and old friends.  It was packed to the brim, but it was AMAZING!  And I knew that I could still write what I planned and get it posted this morning. I’ll have two posts today, no biggie.

Then I started thinking about how many times we (especially women) say I’m sorry, when it’s not what we mean at all.  We seem to use it as a filler for when we don’t know what to say. We now use it in place of Excuse me when we think we are in someones way or when someone is in OUR way.  Does that even make sense?  It’s like we are apologizing for our existence.  Newsflash: this is not healthy. Try and be conscious today of how many times you say it, I think you’ll be shocked.  It’s one of those habits we aren’t even aware we’ve developed.  And we need to stop.  Keep I’m sorry for those times when you truly are sorry like when someone is sick, injured or you have hurt someone.  I’m sorry will have so much more meaning when we stop using it when we don’t mean it.

Light and Love,

♥k

(I’m going to start using another word when I feel compelled to say sorry.  I haven’t figured the word out yet, but I’ll keep you posted. Let me know in the comments if there’s something you use instead of sorry.  I’d love to hear your ideas.)

Posted on

Day 7: Get up!! Get up!! Get up!!!

“Most geniuses are just talented people who get up really early in the morning. – Joel Achenbach

Sleep is important.  (So important it’s Day 3 of this challenge).  Also important is getting up a little before you need to.  I find this especially true since I’ve had children.  I like to get up a minimum of half an hour, ideally an hour, before they do.  This time is my SANITY.  I haven’t done this very ofter over summer break and it shows.  {Eeeeeeek}  This is the time that is just for me.  I meditate first, because that’s one of my daily non-negotiables.  The remaining time I might read, write in my gratitude journal or even create my grocery list. Basically I do anything that’s difficult to accomplish once my three girls are up and LOUD moving.

Take a few moments and think about what you could do with a quiet 30 minutes at the start of your day. Maybe for you it’s a time to pray or read your Bible.  Maybe you’ll make some coffee or tea and sit and drink it quietly doing nothing at all {sounds amazing}.  Now, there is only rule to this challenge, it is that you NOT get distracted during this time.  You know what I mean…this isn’t the time to start picking up clothes or taking the trash out, unless you find these things relaxing {I’ve heard these people exist}, because then you’ll have gone down the rabbit hole.  If you don’t know what I’m talking about or just need a chuckle, watch this. I feel like this most summer days. {sigh}
Make sure you are taking this time to set the intention for your day and see how the rest of your day seems to flow better. It is life changing!

Light and Love,

♥k

(And no, you’re not crazy, this post is a day late, because LIFE happens).

 

Posted on

Day 6: Become a Flexitarian (embrace Meatless Monday)

“Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet.” – Albert Einstein 

Going vegetarian (or vegan) is a scary proposition for most of us.  We think what will we eat? Where will we get our protein? I get it.  I’ve been there.  I went completely plant-based (for a while) a couple of years ago after reading Dr. Michael Greger’s book How Not to Die.  (Great info in this book, btw). But it was like learning how to eat all over again.  The main obstacle with the plant-based lifestyle is it’s so foreign to us that most of us won’t even try. Enter the flexitarian. {Ta-Daaaaa!!} It’s an easy way to transition from a meat heavy diet to a more flexible way of eating where meat is NOT the main attraction. 

It’s different, no doubt. But we can all change what we eat one day a week.  This is where the Meatless Monday campaign came into play (back in 2003). The idea is that if everyone removes meat from their diet one day each week, it reduces the demand for meat production by 15%.  (You can really pick any day of the week that works for your schedule, but Meatless Monday sure is catchy).   My tip is to try and work it into the beginning of the week rather than the end.  Your willpower may start to diminish the closer you get to the weekend.  And if you don’t think you can do a whole day, start with just dinner and work up to more of your meals.

There are two main reasons for eating less meat: increased health benefits and a reduction in our carbon footprint. Some of the reported benefits of reducing your meat (especially processed) consumption are: lower risk of diabetes, obesity and heart disease, as well as lower blood pressure and cholesterol.  Eating less factory farmed beef reduces our carbon footprint because fewer resources like water and grains are needed if we are eating fewer cattle.  In case you didn’t know, it takes 1850 gallons of water to produce a pound of beef.  That’s A LOT of water.  (For comparison it takes 39 gallons of water to produce a pound of vegetables).

Do some searching, there are tons of delicious vegetarian recipes to be found out there.  Pick a new recipe each week and at the end of this month you will have several meatless meals your family (and you) will enjoy. (Here’s a recipe for a yummy burrito bowl you can try for your Meatless Monday dish this week).  And maybe, just maybe, after a few weeks you’ll realize you like flexitarianism and continue this lifestyle for the health of you and your family.

Light and Love (and veggies),

♥k

Posted on

Day 5: Smile…it’s healthy AND free!

“Smile, it is the key that fits the lock of everyone’s heart”― Anthony J. D’Angelo

Is it me or does it seem like everyone is living in their own little bubble? We have all these fancy devices that allow us to be connected to, well,  EVERYTHING. But the reality is this overwhelming virtual connection allows us to pull away from the human to human connection we all need. As a result people are feeling more disconnected than ever.  Check out this recent article on the rise of suicide rates in the U.S.  (While it doesn’t name this disconnection as a cause for the spike, I can’t help but think it plays a part, especially for people who don’t have a diagnosed mental illness).

A great way to create connection and boost our (and others) health is a simple SMILE.   How can smiling benefit our health you ask? There are lots of ways!! Here are just a few:

  • Releases endorphins. These can help reduce stress AND boost our moods.
  • Creates empathy. We unconsciously smile when we feel embarrassed, which is an ice breaker and creates empathy from those around us.
  • Pain reducer.  Smiling, especially in conjunction with laughter, can reduce pain.
  • Confidence.  People who smile are judged to be more confident than those who don’t. (Remember this at your next job interview).
  • Look younger. {YESSSSSSSS!!} Smiling naturally lifts your face and makes you appear younger. {Take that laugh lines!}

Number one reason to smile: It’s CONTAGIOUS!!  Half of people will smile back when you do.  This can create a ripple effect through the rest of their day (and yours).  And so on, and so on. Think about it…your one smile can change the world.  Get to it!!  {Cheeeeeeeese!}

Light and Love,

♥k

Posted on

Day 4: REDUCE and REUSE, then Recycle

“The greatest threat to our planet is the belief that someone else will save it” – Robert Swan 

I’ll admit this health habit has more of a trickle down effect on our health than a direct effect,  but it’s still super important.  (That said, eliminating single use and even recycle-able plastic from the things we eat and drink is definitely a direct health benefit). We have to start thinking larger than ourselves if we want to leave future generations any kind of planet that is safe to inhabit.

Recycling is great.  We love recycling!  All those blue bins filled with things that aren’t going to the landfill.  {Go us!!}  We feel like we are really doing something good for the environment.  And we are…but not as good as we could be.  Most of us forget about the other two concepts in the Reduce/Reuse/Recycle campaign. It’s not just that it flows off the tongue better to say it that way.  The principle of good/better/best is in play…in reverse, since the EPA started with reduce (the best) first.  We have focused mainly on recycling (the good) because it’s more convenient to throw something in the bin, pull it to the curb, give ourselves a pat on the back and never thinking of it again.

In case you didn’t know, China has put stricter regulations on what they will accept from foreign countries.  They have basically stopped accepting buying our recyclables, especially if they consider the items contaminated. {Hello, greasy pizza box}.  We have become Aspirational Recyclers.  We put something in the bin we hope can be recycled, then when it can’t be and has potentially contaminated everything it’s been in contact with, it all becomes trash.  (For a list of things you may be incorrectly recycling click here.  Sadly, I know I’m guilty of several of these).

So what’s an environmentally conscious person to do?  Easy. Start looking at ways you are using convenience items at the expense of the environment. Here are some ideas to start:

First step, REDUCE:

  • Stop buying single use items like disposable plates, water bottles, ziploc® baggies, etc.
  • Don’t upgrade your phone just because your contract says you can or a new phone is released.
  • Cancel unnecessary mail.
  • Don’t take extra napkins, condiments or straws when you don’t need them (always make sure when you place a to-go or delivery order you tell them “just the food, please” so they don’t give you any of these extras.
  • Be mindful of what you’re bringing into your home and  remember that at some point these items will have to be disposed of.
  • Change your Amazon Prime shipping options to the “delivery in fewest possible packages”.  This option isn’t always two days, but it will take less resources and packaging.

Next, REUSE:

  • Bring your own shopping bags when you shop.
  • If you forget them {I’m guilty of this} and need to use the store’s bags make sure to recycle them in the store (most stores have the boxes to recycle at the front by the carts) next time OR use them in other ways…we like to use them on our dog walks for doody bags.
  • Reusable water bottles.  If you do anything please, please stop using single use water bottles.  These, while admittedly super convenient, are massively polluting the environment.  Read more here if you need some motivation.
  • Reusable coffee/tea mugs.  Tip: Starbucks will fill your personal mug for you. (They just can’t touch your lid).  They will also give you 10 cents off your purchase for doing this. {score!}
  • When you need to purchase something check your local Facebook groups, Craigslist, Freecycle or thrift stores to see if someone is trying to find a home for theirs.

Finally, RECYCLE (responsibly).

There are tons of creative ways to save plastic, paper  and other unnecessary from our landfills and recycle centers.  It takes a little pre-planning on our part, but I promise in the long run it will be worth it.  As Annie Leonard reminds us,  “There is no such thing as away. When you throw something away, it must go somewhere.” Truth.

Light and Love,

♥k