Today’s Health Tip

I love gathering with people I love over a meal but lately, I have been avoiding restaurants.   Seed oils and farm-raised fish are two big reasons. We need to avoid the Omega-6 rich oils which are causing inflammation in our bodies and brains.  Those are Sunflower, Safflower, Soybean, Canola, Corn, Vegetable, Palm  We should be cooking with/eating: butter/ghee, avocado and olive oils. Just this week (end of July 2022) Time Magazine did a piece on why farm-raised fish aren't your best choice.  Same issues as raising a zillion chickens in a small warehouse...that's how they do it with farm-raised fish. I like to choose salads with olive oil and vinegar on the side, fresh oysters, shrimp cocktail, and if I know the source of their meat I love a good grilled plain steak with some chimichurri sauce. I don't always say no to dessert either!  But instead of choosing something with a zillion unknown ingredients, I'll choose ice cream with fresh berries or even chocolate mousse. It's all about making the best choices we can make in any given situation.

We are three weeks into my summer group coaching program.  This week we are covering how to delve into guided meditation, exploring the idea of play as our primary form of movement and the importance of getting enough protein, especially at breakfast. Want to join the next group coaching cohort?  Email me melissa@theguudcompany.com or check out the website www.MelissaHallKlepacki.com

I just launched the Summer Biotoxin Detox program and here is lesson #1.   Pre-tox means stopping the inflow of toxins.  Less toxins in - means our body can begin to let go of what is stored. A few rules for pretox: Drink clean water.  Never tap.  Preferably distilled water. No cooking on Teflon or microwaving/storing food in plastic. Fragrance-Free Everything.  No candles, no Febreeze, no scented laundry detergents, no perfumes, nothing smelly. Deodorants should be aluminum-free and toothpaste fluoride-free.   Head to my website for the free resource - www.melissahallklepacki.com Come follow me on instagram and tiktok too!

Butyrate is a naturally occurring short-chain fatty acid that’s produced when prebiotic fibers are fermented by gut bacteria in the large intestine. It fuels your gut cells, increases levels of glutathione, and keeps the junctions of the gut tight.  When the diet is poor in these insoluble fibers GI issues can occur. Supplementation is often helpful as a part of a protocol for leaky gut syndrome and IBS and can even help to speed metabolism. A diet high in non-digestible fibers like artichokes, asparagus, apples, and berries will help the body create short-chain fatty acids. Temporary supplementation is helpful in symptomatic cases. If you are looking to better your gut health I'd love to schedule a call with you.  The first step is to fill out the form on my website which lets you schedule a call right in my calendar.  Go to www.MelissaHallKlepacki.com/application and let's get to the bottom of your nagging symptoms.

Do you journal? Listen in for my reasoning to take up this helpful practice again but this time with less expectation and more freedom to explore what it means to journal. I reference The Artist's Way which is a book worth checking out by Julia Cameron. You can find me on Instagram here: www.instagram.com/MelissaHallKlepacki and Tiktok - www.tiktok.com/melissaklepackiwellness

Listen in today as I talk about what to do when you get bitten by a tick. In a nutshell: 1. Pull the tick out with tweezers. Get as close to the skin as you can with the tweezers and pull directly up to remove an embedded tick.  Clean the skin with an antiseptic. 2. Save the tick in a ziplock bag.  Dampen a small square of papertowel and place inside with the tick.  This will keep the body moist.  If you decide not to do step 3 and pay to have the tick itself tested at this time PLEASE SAVE THIS TICK.  If you develop symptoms or a bullseye rash you have retained the option to have the tick tested which will save you pain and suffering down the line. 3. Go to www.tickreport.com  Fill out their forms and choose your test (the $50 is sufficient but if you have symptoms please run all the tests).  Send it in and you should receive results in 72 hours. 4. Take a photograph of the bite mark.  Watch it over the next 48 hours and compare it to your photo.  A bullseye rash is a tell-tale sign that you've been infected with Lyme Disease.  However, you do not need to have a rash to have contracted the disease.  Tricky, right? 5. Over the next 2 -3 weeks look for other symptoms or rashes and visit your doctor if needed.   Stay safe friends.  Long pants tucked into socks, light-colored tops with long sleeves and hats are always a good ideas when spending time outdoors.

Lyme disease is the fastest-growing infectious bacterial disease in the US. Mostly known for being transmitted by ticks but recently they found that mosquitoes, biting flies, and spiders can all give you Lyme disease. These ticks are most often carried by deer and white-footed mice Many people think of Lyme disease as an East Coast disease because it originated in Lyme, CT. It's now found in every state in the US & in almost every country in the world. One in three ticks in New England are carrying a tick-borne disease. “Tick-borne disease” meaning bacteria that a tick can transmit directly to your bloodstream when it is feeding off you. One of the many is Borrelia Burgdorferi which is the pathogen that causes Lyme disease. There are other diseases a tick can transmit including Bartonella, Babesia, Ehrlichia, Anaplasmosis, and Rocky Mountain Spotted Fever, to name a few. Testing is difficult because the bacteria enters your bloodstream and hides.  While it’s in your bloodstream your body will mount an attack which causes symptoms and perhaps a bull’s eye rash but once it finds a good hiding place it can lay dormant for years.  Symptoms will most likely fade and patients feel better.  A latent infection can bubble up later in life and the patient will have long forgotten about the tick bite they once had. Testing very early on while the bacteria is still in your bloodstream and the body has mounted an attack is the best time to test. Also, note that each of those other infections that can be caused from a tick bite require separate testing. Unfortunately, each of these bacterial infections also require separate treatment. So you can see how tricky treating a patient with a tick-borne disease can be. Even trickier to be that patient. First symptoms sometimes include a bullseye rash where you were bitten by a tick. A red dot with a white circle around it with another red circle around the whole thing looking like a bullseye. However, only 50% of people diagnosed with Lyme disease remember getting a tick bite with a rash. Another very common presentation for Lyme disease after a tick bite is something that resembles the flu. A great deal of fatigue, headaches and just a general sense of unwellness that can last up to three weeks. This is the crucial time to see a doctor, get tested, and start on the drug Doxycycline which will kill the bacteria in your bloodstream. Very difficult to diagnose and treat but very easy to prevent and we're gonna talk about that next time. Come see me on TikTok http://www.tiktok.com/melissaklpackiwellness  Visit on Instagram: http://www.instagram.com/melissahallklepacki  Check out the free Wellness Assessment on my website: http://www.melissahallklepacki.com

If you want to worry less: understand this: Worry is not love. Worry is doubt. Worry is fear. Worrying is picturing the worst-case scenario in your mind. Worry is seeing things not work out for them in your head. Worry is imagining them failing and feeling bad about it in advance Worry is internally whispering to them your fears about what might happen. If you love someone stop this destructive inner thinking. Thoughts do not stay in your head, they vibrate out into the universe and affect every aspect of your reality, including your loved ones. Making a picture in your head makes it real in an energetic way. If that picture is of failure, disappointment, and things not working out that is an unloving thought. Loving them is uplifting them in your mind. Seeing them happy and healthy. Seeing them get everything they desire. Celebrating their successes. Wishing abundance and peace upon them. Imagining them perfectly happy & healthy and enjoying their life. That is loving them. If you love someone stop worrying about them. See them happy, wish them well.   I am seeing you happy, I am wishing you well.

Holy cow this one is good. Instead of making a to-do list today make a got it done list as you go about your day. I did this.  A normal to-do list for me is probably 10 items long and I usually get to 6 or 7 of them. My got it done list was 47 items long.  HOW EMPOWERING to see all that I accomplished instead of focusing on the 2 or 3 items I failed to get to. Listen in for more. Work with me: www.MelissaHallKlepacki.com  Insta www.instagram.com/melissahallklepacki TT www.tiktok.com/melissaklepackiwellness

Not that kind of butt, silly. Listen for the "but in your sentence".  I hear it with clients all the time.   They will say, "I believe in everything you are saying and I want to heal at the root level, but... I can't make the time right now. I don't have the money. I have to get through the end of the school year first. Not that those aren't all valid reasons.  But they are excuses.  When we truly are aligning our beliefs and our words there is no but. I believe in everything you are saying PERIOD. I want to heal at the root level PERIOD. Do you see the difference? My answers to those excuses: You need to MAKE time for yourself to heal.  Decide what's not crucial and nix it.  YOU need to be the center of your world right now.  It's not forever but it's time that you made time for you.  Because if you are sick and not healing you are headed the other way.  There will always be an event in the way, something immovable that you just will have to skip.  Remember: you cannot heal in the environment in which you got sick.  Your daily habits determine your wellness and we will change those.  It takes time and perseverance to transform health but it IS POSSIBLE. As for finances...    If you cut out everything you spend money on to take care of the outside of you and put that towards taking care of the inside,  what would that look like for you? Hair, nails, massage, facials, skin treatments - they add up.  Diets, the gym, the trainer, the makeup, new outfits and the shoes.... And while you might be fancier on the outside...still sick.  It is not, contrary to Zsa Zsa, better to look good than to feel good.  Once you feel good you will radiate health. And that is where we start in my Wellness Defined Program.  A highly individualized 5-month program for healing.  With functional lab testing, personalized nutritional supplements, weekly meetings, text support daily, and a little bit of cool technology this program is for you if you have been searching for an answer to what's hurting you. And it starts with removing the BUT.   Instagram: @melissahallklepacki Tik Tok @melissaklepackiwellness www.melissahallklepacki.com

Hi, I'm Melissa. I am an Integrative Health Practitioner for women focused on optimizing health and longevity. I work with women around the country who are not feeling well but not quite sick.  I like to say I am the stop before your diagnosis. I hold a Master's Degree in Acupuncture and an undergrad in Education.  I am a wife, mother, athlete, author, speaker, entrepreneur, daughter and friend. I am so passionate about wellness because I spent my 40's super sick.  I saw 12 doctors to diagnose and treat what turned out to be Lyme Disease but it wasn't until I undertook a lengthy detox protocol that I fully healed myself. I want to help you heal yourself at the deepest level.  We will work together to figure out why you aren't feeling vibrantly healthy. Comprehensive specialized functional medicine lab tests will help us pinpoint the root cause of your health issues.  We will remove what's not needed and add what your body is calling for.  With simple changes and better choices we can restore wellness and vitality to your life. The world needs you to take better care of yourself and I'd love to help you. Listen in today to learn about how I practice. Find me on TikTok @melissaklepackiwellness  and Instagram @melissahallklepacki and visit my new website www.MelissaHallKlepacki.com

Your job last week was to write down the one thing that is holding you back from happiness.  Nest, to find a friend to serve as an accountability partner. Listen in for how the conversation with a friend would go and how to work with the happiness journal you have created. This is a good one. It's little and often that wins the day. The next 30 days will show you how to stay the course and will also light the way forward. I'm proud of you! come follow me on Instagram @melissahallklepacki and TikTok @melissaklepackiwellness

Today I want to get into mindset & motivation. Today it's my job to remind you that no one is coming to rescue you; it’s on you to find your happiness.   No time like the present, so today is the day we start.   Pick one thing and make a change. Pick the thing that makes you unhappiest. Is it something when you look in the mirror? If you said yes, is that really what makes you unhappiest.?  Just ask yourself gently. Or is it something in your relationship? Or is it situational? Maybe there’s something that you’re currently doing that’s not making you happy and you continue to try to do it and are continually unhappy? Perhaps you need a shift in that behavior? Whatever it might be, today is the day to start. And we’re not looking to make quick fixes here. Rather simple changes and better choices.   Perhaps you need one fix to get the job done or, perhaps it’s something that needs to be worked on daily. Only you can decide. Your job today is to take five minutes to figure it out. You already know what the answer is so you shouldn’t even need the whole five minutes.   Then you’re gonna go do two things. 1. Write it down in a clean book or pad of paper. This will serve as your goal journal. And we’re going to talk about the purpose of this goal journal next week. 2. Call your best friend in the whole world and tell them what you’re working on. We all need accountability partners so ask this friend to help you stay on track. I’m going to give you an example:   I really feel unhappy about my weight and I’d really like to lose some fat and gain some muscle before my next trip in six weeks. The first thing I do is grab a fresh notebook on the first page I write out that sentence. The next thing I do is call my best friend and tell her that I’ve decided to make some changes, specifically to exercise more and eat healthier and that I would love her support.   For the sake of time in this 3-minute podcast,  the next episode will include both how to use that goal journal and what that conversation with that friend looked like.   Your job this week is to uncover what’s making you unhappy and get excited about changing it.   Remember: I work 1:1 with highly motivated individuals on a comprehensive program to uncover the root of what ails you and live a more vibrant lifestyle.  More information can be found at www.melissahallklepacki.com/apply

Listen in if you deal with constipation which is defined as not having at least one bowel movement a day.  Share with a friend who is struggling. If you visit my site www.MelissaHallKlepacki.com under Resources you can download the free Constipation Checklist.

It’s the month of February which always reminds me of Valentine's Day and love. Today I want to shine a spotlight on the love that we show ourselves and I'm hoping to grow in self-love this month, perhaps you'll join me. I'm gonna give you 3 easy ways to love yourself a bit more this month. Start every day with gratitude. The act of taking just a few minutes and writing down a list of things you're grateful for while you have your morning coffee is it great way for you to see all of the love in your life and encourages you to love yourself a little bit more. Daily affirmations. I know it can seem funny to look at yourself in the mirror and recite a list of positive affirmations, however, it works! Many meditation experts often talk about being in a state of receptivity so that daily affirmations are more easily accepted. Whether you do this practice post-meditation or simply before brushing your teeth in the morning it’s a wonderful way to show yourself some self-love.  I like to make a list of 5 affirmations centered around something I’m working on.  I’ll give you an example; if you are working on healing your body, your five affirmations might look like this: My body is strong and healing. I live with an attitude of gratitude. every day I feel healthier and healthier. I am grateful for this experience of healing and welcome each new day as a step closer to wellness. I feel supported and loved as I work on healing my body. Up the Self Care. If you didn't listen to the episode a few weeks ago about self-care I reminded you that self-care looks different for everybody all the time. What you need today might be completely different than what you need a month from now or a year from now. It might be different than what your partner needs or what your best friend needs. Self-care is about giving yourself the space to decide what's best for you in the very moment you need it. A hug, a warm bath, a nap, a walk with a friend, a five-mile run, buying new underwear, drinking more water. All of those things are self-care and needed from time to time; it's up to you to figure out how best to nurture yourself. It’s a short month this month friends – let’s put a whole lotta love into it.

Before we can even start to think about embarking on a detox program we need to think about stopping the onslaught of toxins in our everyday environment. Here are my top five actionable tips, you can take today, to start living less toxic lifestyle. Ditch any product that artificially fragrances your home; candles, air fresheners, Febreeze. All toxic. Same for fragrances IN your products. Make the switch to fragrance free. For laundry detergent, for body lotion, for shampoo even.  BEST BET: go to www.ewg.org and look up your favorite cleaners and body products.  They will show you how safe or unsafe your products are.  Start today by simply KNOWING which of your current products are toxic.  When something runs out replace it with a better choice. For personal care products not only do we want fragrance-free but we need to be on the lookout for aluminum in deodorant and fluoride in toothpaste. Both are heavy metals both are poisonous to the brain and both are unnecessary additives. It might seem controversial but I encourage you to do your own research. Toxins are everywhere. Take a look in your kitchen, specifically at your pots and pans. If you are using something with a non stick Teflon surface it's time for a new pan. Cast iron, stainless steel, or a ceramic coated pan like GreenPan are better choices here. Teflon contains toxic chemicals you want to avoid. Your drinking water. Please visit www.ewg.org/tapwater and plug in your zip code. You will be shown a report of all of the toxins you are drinking if you drink tap water. Unfortunately most filters do not do a great job of filtering out the most toxic chemicals in our water. PFOA, PFOS, radioactive elements, and fluoride are all very hard to get out of water. Distilled water is truly the only pure water.  Do the research, make the switch.  It’s important for your wellness. By making simple changes in better choices, by knowing this information that you now cannot unknow, you are on your way to well being. Please share this podcast and this information with people that you love, sharing is caring. instagram: www.instagram.com/MelissaHallKlepacki tiktok @MelissaKlepackiWellness

Self-care isn't all bath bombs and face masks and if you want to do it right - it takes a little introspection.  Ask yourself where you need it the most from these 5  pillars of health: Nutrition Hydration Movement Mindfulness  Sleep It could change daily or you could be working hard for improvements in one of those areas.  But dig in somewhere and work to make improvements slowly and over time. Listen in today for more on finding a self-care habit that is right for you. COme follow me on instagram for more wellness content: www.instagram.com/melissahallklepacki

You know I love to talk about simple changes and better choices and it's never more important than when we talk about daily habits. Remember that our daily habits are who we are and how healthy we are and how vibrant we are. That weekend run, that Tuesday afternoon salad, that once a month massage...those are all lovely choices but those are not habits. Waking up every morning and having a glass of water before anything else. Taking your supplements daily, committing to not eating anything in bags or boxes, developing a meditation practice that you do daily, getting to sleep before 11:00 PM every night: those are daily habits and those are what move the needle in terms of our Wellness. Make a list of your daily habits and take a look at what is serving you and what you need to move on from. If you are not as healthy and vibrant as you want to be, what small changes can you make today to increase your Wellness by just one percent? Now go do those. Listen in for the idea of habit stacking and one simple habit stack I use to make sure I take my supplements every single day.

People often ask me what are some simple tips for staying well. So today I'm going to give you my best advice. It starts with drinking clean water. One of the pillars of health is hydration and making sure that you are drinking pure clean water is super important for your health and wellness. Flushing your system regularly with distilled water will help you to feel better. Bottled water can't be trusted and tap water, as we know, is very contaminated. Please visit the link http://www.ewg.org/tapwater  to find out how many contaminants are in the water you are drinking. Next is nutritional supplementation. Please read the literature. People with bad outcomes from viral diseases most likely have very low vitamin D levels.  If you are not supplementing and you do not know your vitamin D level, which can be obtained with a simple blood test, supplementing with vitamin D3 plus K2 is cheap and effective. We also know that sleep, good sleep, is integral to proper immune function and feeling well. I always recommend some early morning sunlight in the eyes paired with some sort of movement whether that's a few calisthenics or a walk with a friend. I shoot to get this done five times a week. Lastly, we all know how important nutrition is. People with bad outcomes from illnesses are generally overweight or have metabolic conditions. I simply ask that for this month you avoid anything eating anything in bags or boxes which includes frozen foods, pre-packaged foods, snacks, energy bars, etc. Eating Whole Foods is the way forward. So that's it. And it's pretty simple.  Quick tips for better wellness a drinking clean water, eating whole foods, supplementing to increase your vitamin D levels and striving for better sleep.  Let’s do this!! Come follow me on Instagram for more www.instagram.com/melissahallklepacki

Being mindful is paying attention to yourself and your own inner dialogue.  There are many ways to practice mindfulness and you can't go wrong if you pick one and give it a try. Working with your breath is a great place to start.  When you feel triggered reminding yourself to stop and breathe can provide a simple reset. Progressive muscle relaxation takes breathwork up a notch and can lead to full body relaxation and is great to wind down at night or any time you need a hard reset. The ability to sit quietly and let your thoughts flow through you can be difficult.  Much easier to really be in the moment and experience the event with fresh eyes. I love to journal as a way into mindfulness.  I like to start the morning with a list of things I am grateful for.  It puts me into a mindset of abundance and helps me start my day with grace. Try it this week. Make space for you to work on yourself. Come follow me on Instagram this week for more www.instagram.com/melissahall klepacki

When sleep is good you feel like a million bucks and when it's not....well, lots of things go wrong.  Your focus is off, your coordination wanes, your mood could be lower and your immune system tanks.  While there are lots of theories about how much sleep is best no one argues that a good night's sleep is important for wellness. How to get better sleep?  Listen in for details but here is a shortlist: 1. Start in the morning with sunlight in your eyes.  It primes your system for good melatonin release in the evening.  Pair that with some exercise and you are golden! 2. Make sure your magnesium levels are good.  HINT: chances are that if you don't supplement your levels are most likely low. 3.  Avoid eating after dinner.  Optimally give yourself 3 hours of no food before sleep.  You sleep best in a fasted state.  Ideally, avoid alcohol.  While it may help you drift off it often wakes you up in the middle of the night. 4. No caffeine after 12 noon. 5. Create nighttime rituals.  Brushing teeth, washing your face, getting into pajamas, closing shades, turning off lights all let your body know that it is time for sleep. 6. Perfect your sleeping environment – temperature needs to be low (65-68 degrees) absolutely no light, avoid blue lights before bed. 7. Exercising in the daytime makes for a fatigued body that often sleeps a bit sounder. 8. An evening Epsom Salt bath works on 2 fronts: increasing magnesium levels and raising body temperature.  The shift from a higher body temperature into a chilly room preps that body for deep sleep. 9. Utilize technology for better sleep.  The OURA ring, the FitBit Charge or the Whoop are all wearables that can give you data about your sleep.  You need to understand what is happening before you can make changes.  I'll be sharing some favorite sleep podcast and other ideas for sleeping better over on Instagram.  Follow along at www.instagram.com/melissahallklepacki

It's such a complete app, the Peloton app isn't only for biking. Running/walking (on a treadmill or outside),  yoga, cardio, stretching, bootcamp, strength classes and meditation.  ALL OF IT. $12.99 a month with a free 30 days first. You can take live classes or stream from tons of pre-recorded classes. Great teachers, great music,  very motivating and actually fun.   Please take care of yourself. No time like the present to get into better shape and we can't use the excuse of no time when we can work out at any hour of the day in our own homes. Check it out:  https://www.onepeloton.com/app

I am a hydration super fan and it would be rare to catch me without some sort of water bottle, usually a hydroflask whether I am on a walk, in the car, at my desk or in bed. Any water bottle works but if you like your water cold and your coffee hot you can't go wrong with the Hydroflask brand. Stainless steel, insulated with your choice of lid (i always choose a tight fitting screw cap due to a few leaky accidents) it's a great investment in your wellness. Available at Amazon and on their website here https://www.hydroflask.com/

I have always been a bit of a tech junkie and when it comes to wellness I'm there.   Here are the pieces that are key for me:   My Oura Ring I wear it on the ring finger of my right hand 24/7 and have the tan line to prove it.  It tracks my sleep, my activity, my resting hart rate and body temperature.  As someone who struggles to stay asleep at night (Hello 3 a.m.!) who also enjoys running lab experiments on herself it's probably my favorite health tech   My Apple watch and airPods have really transformed my solo outdoor workouts.  I love the Health app on the watch which I used more before I got the Oura ring.  When I do a workout, my watch picks up the details of the workout  and sends the info to the Oura app.  I love that they work together.   The Peloton App is my favorite online workout.  I have tried a few different online offerings and never loved any of them.  I was the girl who loved the live class or even the gym.  But when I was forced with no choice but to embrace online workouts and found Peloton I was hooked.  They offer biking, running, walking, hiking, high intensity, strength training, yoga and stretching.  I have taken an online pre-run stretching class in my living room and then headed out for a run using the Peloton app on my watch and my airPods to be coached thru a 30 minute run.  Seamless, easy, fun.  Oh, and it's free for 30 days HERE

One of my most favorite products is a Kese Exfoliating Mitt.  Use it in the bath or at the end of a shower every 2-3 days. You simply wet the mitt and using a small circular motion wash your whole body.  You'll need to be gentle with sensitive areas and be sure to avoid any areas with raised bumps or abrasions. You don't need to use soap.   For me, after an exfoliation session followed by a slathering of a safe body lotion or coconut oil, my skin feels soft and smooth.   I saw the mitt on Amazon for $3.99 HERE

There are easily a dozen forms of magnesium that you can take a supplement.  Today I describe the top 5.   Magnesium Citrate: Calming with a slight laxative effect.   Magnesium Malate: Less of a laxative effect, good for muscular relaxtion   Magnesium Taurate: Great for people with high blood pressure or elevated blood sugar.   Magnesium Glycinate: Easily absorbed and good for sleep; calming.

Loved this episode of The Doctor's Farmacy with Dr Mark Hyman and Dr Elizabeth Boham: https://drhyman.com/blog/2020/07/19/podcast-hc19/   They discuss the importance of nutritional supplements and the importance of those nutrients being customized for you based on the latest studies and science.   If you are into supplements this is a great one for you.  Enjoy!!

On this epsiode I share a horrible night of anxiety and how a 4 minute meditation on the CALM app saved me.   Seriously.     If you have anxiety or are stressed out you might love the CALM app as much as I do.  It helps me to quiet racing thoughts and using the breath brings me back to my body.  It's brilliant.   It's free and there is a paid version which I have and use.  I am not sponsored or paid by CALM, just a fan.   www.calm.com  Check out Tamara Levitt.

We are all spending our time at home and much of that time is indoors, especially if we are working from home. Consider getting a few houseplants to help to clean the air in your home. Remember that new furniture and carpeting will off gas  (leak toxic chemicals in the air) They also release phytochemicals, which suppress mold spores and bacteria in the air. They add humidity, too, helping to counter the dry air of centrally-heated houses which will be great once fall comes around. You can buy plants relatively cheaply.  I bought big floor plants at my local grocer for about $20 each.   If that is too steep you can always ask a friend for a cutting from their plants.  Spider plants often have off-shoots that you can replant and grow.

A follow up to yesterdays rant.   If we really want to protect ourselves against corona virus we need to dial it back to our basic fundamentals.   I'll argue all day long that the best ways to prevent Corona are:   Sleep - get enough Hydration - 60+ ounces of filtered water every day Nutrition - nothing in a bag or a box, eat organic, what which types of fats you eat Fresh Air - best breathed outside every day Movement - break a sweat every day - 20 minutes of brisk walking should do it, lift weights if you want an added boost.   It's simple.   And of course....wash your hands.

Ugh. Dr Fauci. Please use your voice to encourage people to be healthy.   You say the 5 ways to fight Cornavirus are:   Close the Bars Wear a mask  Socially distance Wash your hands No indoor dining   Where is the talk about being healthy???   Ugh.   We make better choices and make simple changes...   Psssst pass it on.

We all need to hear this one. Schedule an appointment with your/any/a dermatologist for Spetember or October for an annual check up. They will scan your skin from head to toe for anything moles or marks that look suspicious. Remember the threat of skin cancer is real and caught early you have an awesome chance of a full recovery. So make that appointment now!!!

Are you currently reading a book you can't put down? Or can't remember the last time you felt that way about a book?   Now is the perfect time to really get into a book and let it take you away.   How to find that book?  here are some ideas: 1. Download the GoodReads app.  You can create a list of books you have read and rate them.  The alogrithm in the app will then make suggestions based on books you loved. 2. Ask a friend.  Or some friends who like the same sort of books you do.  My mom, my sister and I trade alot of books. 3. Ask an employee at your favorite bookstore.  They are usually super knowledgeable.   If not of those work for you then just read something in the top 10 on the NY Times Bestseller List.... all those people can't be wrong!   Reading is the perfect summertime escape!

The challenge for the week is to look at leisure time differently. Watching tv...while doing a little bit of yoga. Scrolling Instagram....and stretch on the floor. Talking on the phone...walk up and down the hall or the stairs. Just get moving!

Yesterday I talked about Amazon.com and their smile program which allows you to donate a small percentage of your purchases to the charity of your choice...but I also wanted to remind you that your small local businesses need your support now more than ever! You can enroll your American Express card in their shop local program and save $5 on a purchase of $10 or more at a participating local store.  That's like savings of %50 on a $10 item! https://bit.ly/AmexLocalGuud  You have to enroll by 7-26-2020 so get to it.

Not so much a health tip but if you consider that charity brings peace of mind which is necessary for wellness.... If you are shopping on Amazon please make sure to elect a charity to receive a small percentage of your shopping totals on Amazon.com in the Amazon Smile Program. 1. Visit smile.amazon.com 2. Sign in with your Amazon.com credentials 3. Choose a charitable organization to receive donations, or search for the charity of your choice 4. Select your charity Start shopping! Also be sure to check the settings in your mobile app.  You will need to turn on Amazon smile in the mobile app to connect your account.  Do that in the setting section of the Amazon mobile app.

I love my Oura ring.  www.ouraring.com It tracks so many health points: sleep, respiration, activity, body temperature, heart rate. It talks to my apple watch and my iphone combining all of my date to spit out a readiness score each day based on how I've slept, how I have recovered from exercise, my body temperature and heart rate variability. The app does a spectacular job of explaining all of this to you with easy to understand charts and diagrams. You will even get a weekly report of how you are doing overall.   I've been using it for 9 months now and use it as a general guide to what's happening in my body.  If my readiness score is low I try to take it easy or get more sleep.  Very interesting to see how a stressful day, a long run or drinking alcohol can really affect your daily readiness. I'm a big fan.  Check it out!

It's summer and summer flavors are spectacular. Fruits and vegetables have their most nutritional value when freshly picked. Find a farmer's market near you.  Know who grows your eggs.  Support your local farmer. Find your local market or farm here: https://bit.ly/GuudFarmMarkets

Good Morning! Did you know that getting some direct sunlight (meaning not thru sunglasses or windows) into your eyes can help you to reset your circadian rhythm and ensure you produce melatonin which helps with the sleep-wake cycle? It's true.  Remember you don't want to look directly at the sun as that can hurt but looking up into the sky can do wonders for resetting your internal clock. I ALWAYS feel better when I do this.  Bonus points if you can get your barefeet on the earth (Grounding) while you do this.

If you aren't satisfied with life, with what you have/where you are/who you are with/what's getting done ASK FOR HELP or ask for more. It is such a super simple life tip....ask for it. Outloud. Communicate. Name it. Don't be afraid you won't get what you want because it is a possibility that your ask will go unmet.  Then you will simply need to ask in a way that is heard. Getting what you want requires patience.  Sometimes asking multiple times in more than one way.

Excuse the heavy breathing....I recorded this at the end of a beach run this morning. I am thinking about the parallel between my foggy morning run with no visibility...and this damn Corona virus.   It's scary, unclear, hard to know which way to go but we just keep moving forward...it really is all we can do. Stay well friends....and get some movement in today.  You won't regret it.

Just a thought....we have talked about upping your vitamin D levels with exposure to the sun.  10-15 minutes midday with no sunscreen should do it.  You don't want to even get pink.  Just a little everyday. If you are nervous about getting sun on your face and chest consider tanning your back body.  The back of your body has much thicker skin and will absorb just as much sunlight as your front. Grab a towel, find a sunny spot and get horizontal for a little while.  Perhaps for even a cat nap.

Our cleanest source of fuel for our bodies is fat though our bodies prefer to burn glucose or sugar for quick energy - in the absence of sugar or carbohydrates our bodies turn to fat.  That is why Intermittent Fasting works so well...we deny our bodies any source of energy for 16-18 hours and it will have no choice but to burn our own stores of body fat for energy. I recently came across Dr. Cate Shanahan who wrote "The Fat Burn Fix"   She writes about the danger of bad fats on our metabolism espeically in this time of Covid.  These bad fats are seed oils or PUFA's (poly unsaturated fatty acids) which are so common in our diets and are disrupting our metabolisms and forcing our immune system to produce dangerous levels of inflammation.  She claims it is why older people and people who have horrible diets are dying more often from Covid 19. What are the Hateful Eight? Canola Oil Corn Oil Cottonseed Oil Sunflower Seed Oil Safflower Seed Oil Soy Oil Grapeseed Oil Rice Bran Oil Remember how I talk about avoiding anything in a bag or a box (body bags for food!?) - it is because they are loaded with these unstable and highly reactive fats.  An easy way to remember them are 3 C's 3 S's grape & rice.  Want to listen to Dave Asprey and Dr Cate talk fat: https://blog.daveasprey.com/cate-shanahan-713/  Scan your pantry folks.  Avoid commercial bakeries.  Start using butter in your baked goods and skip the vegetable oil.  This diagram makes it easy to remember.  Please share this with the ones you love:

www.chriskresser.com Sign up for his newsletters. He is talking about the pandemic being a long haul and how we know older people or people with co-morbidities or pre-existing conditions are 6 times more likely to be hospitalized and 12x more likely to die than people who were healthy when they contracted Covid19. On the flip side it is also being shown that reversing your pre-existing conditions can reduce your risk of Covid-associated death. It means that your best defense is a good offense. We need to stay well and take control of our wellness. Simple changes and better choices..... Daily Movement - get the glazed donut look. Water - clean, pure, filtered - copious. Eat well.  Clean.  Real foods, not bagged or boxed. Sleep. All of the things I talk about on the daily. If you are doing these things and feeling great HOORAY!!!!  Please encourage those you love to do the same.  And if they need a kick in the wellness booty - send em my way.

Celebrations will look a bit different this year. Reminder to stay well, stay home and safe, choose good sun protection (https://www.ewg.org/sunscreen/) , and find a new way to make fun.  We bought some sparklers for the kiddos and will have a good old American BBQ with hamburgers and hot dogs this year.  Fireworks have been cancelled so we will just have to make our own fun! Cheers!

Reminder that there are over 725 episodes of Today's Health Tip all archived in iTunes.  If you usually listen on Alexa and have heard me talk about show notes...that's for iTunes.  You can find back episodes here: https://bit.ly/GuudCoPodcast Also, wherever you listen if you could take 2 minutes to leave me a review I would be so appreciative.  It's the best way for people to learn about my work.  You can drop a comment here on Amazon: https://bit.ly/AlexaGuudFB  Let's connect! I'm on Instagram @theguudcompany and Facebook too!  https://www.facebook.com/pg/TheGuudCompany/ More about me: https://about.me/melissahallklepacki

If you are spending time outdoors especially in gardens or woods this info is for you. Each and every time you come in from the outdoors please shower immediately.  Strip down and use a hand mirror. Check your groin, back, behind your knees and your whole back body. You don't want to give a tick a chance to bite and transmit bacteria. www.tickreport.com offers a service to test a tick for bacteria.  If you have been bitten you can mail the tick to them for testing for a small fee.  That way you will know what bacteria your doctor will need to treat if you feel unwell. stay well, stay safe.

Here's a wellness challenge for today: Eat nothing from a bag or box; body bags for food an old professor once said. Today eat from the fridge, eat from the farm just don't eat things that aren't in their original form. Bread in a bag is loaded with preservatives, a fresh loaf from a bakery is a better choice. Think salads, fruits and veggies, lots of water, skip the sugar. It's one day...I'm in.  Who is with me?

Today I am talking about sneakers and toothbrushes.  Not as shown in the photo where you use an old toothbrush to clean your sneakers...though its a great idea and works wonders on grout too... Two things that might need replacing. Listen in for how to know if it's time to replace your toothbrush or your sneakers. Also, I have recorded about 900 episodes and I am running out of things to talk about.  How can I help you?  What would you like to learn more about in the field of Wellness?  Send me a DM on Insta @theguudcompany or over on Facebook.

What is it you want to work on?  Name it and do it. It really is that simple. It's one day at a time.  Every damn day. Wellness is a daily practice.  Simple changes and better choices will get us there. Happy weekend peeps....see you back here on Monday.

How are you sleeping lately?  If you are struggling it's time to revisit your sleep hygiene. How do you prepare for sleep.  You need a wind down routine.  If you have access to a bath tub a hot epsom salt bath can do wonders to relax your body.  Brushing teeth and washing your face is part of your nighttime ritual as should be changing into some sleep wear. If you struggle with sleep you might like to try my favorite sleep supplement: Restful Sleep gummies by Olly.  A combination of melatonin and botanicals it really helps me to get a good nights rest. check them out here: https://www.olly.com/products/sleep

I don't know who needs to hear this but it's time for a family foot check. If you, like me, were more worried about teeth brushing and hand washing...it's time for a foot check. Toe nails need cutting, rough soles need pumicing and if you have't removed the last bits of nail polish from winter's last manicure you have been warned. Summer is here, flip flop season is upon us, the time is now.

Guys, make 10 minutes today to clean out your fridge. If you have 30 minutes you could really get in there and give it a deep clean... Pay attention to anything that isn't immediately familiar.  It's likely expired.  Or some sort of ingredient you used once last year when you made that interesting Ethiopian dish...you can probably pitch that one too. It feels good when you open the fridge and it's cleaned and organized.

Happy Summer. I love to use the change of seasons to consider changing up my own routines. For me with Summer here I am noticing I am eating many more fresh raw fruits and vegetables.  I'm staying up at night a little later, probably because we are eating dinner at little later.  I am exercising outdoors more.  I have cut back on my Vitamin D supplements since I am getting adequate exposure to sunlight. It's a great time of year to make some simple changes and make better choices to keep your wellness on track!

There are lots of exercises, especially for your core, that can be done with this ball.   Works great replacing your desk chair as your turn the act of sitting into an active movement. Over on Amazon here: https://bit.ly/GuudExerciseBall and be sure to look at the size chart to make sure you pick the right one. It's 10-15 dollars and a great little addition to a budding home gym.

I'm working on finding more purpose.  That is what has come to me through this quarantined period and lots of self-reflection. I was/am feeling restless.  Searching for more meaning.  I want to feel in my soul that I am making a difference in the lives of others beyond my family. It started with you and this podcast/Alexa skill.  It is growing.  Reshaping my future. When I first felt this need for purpose it was daunting.  I had no idea how to find what I was/am looking for. So I am working backwards.  I think of ALL the things I could be doing with my one precious life and one by one I am ruling them out.  That's how I will arrive at my answer; my purpose.  As long as I keep seeking, ruling out, and working towards this I know it will come to me.  It may take many iterations along the way and I am not to judge but simply let them move through me, teaching me the lessons I need to keep moving. Remember to keep an open heart and be open to the changes you are asking for. I call this manifesting.  That is what it is to me.  How about you?  Working on manifesting anything lately?

I'm up early. I'm headed out for an hour power walk with a good friend. If it was a plan on my own I might have rolled back over when my alarm went off.  Instead I jumped up knowing that I was meeting her in 30 minutes. And now I'm off. Listen in for why an accountability partner can really help you stay on track.

I had a rough night of sleep. Woke up at 3 and felt ready to seize the day until I looked at the clock.  I was WIDE awake. I was anxious and restless and worried and WIDE AWAKE.   I struggled for a good half hour and then I turned to my go-to CALM APP www.calm.com I have the paid version that I paid for myself but the free version offers alot as well. When listening to their calming music mixes doesn't work to quiet my mind I try their stories which did the trick last night. If you struggle with sleep, anxiety or a restless mind I highly suggest you check out Calm or Headspace which is another great app in this space.

I went to the beach.   It was spectacular.  Things felt normal. Te sand was hot and the sun was strong. My feet in the waves, rooted into the ground.  Feeling the pull of the ocean. This is known as earthing or grounding. It allows a transfer of negatively charged electrons from the Earth’s surface into your body. These electrons neutralize positively charged free radicals that cause chronic inflammation. Preliminary studies show that earthing has a calming and balancing effect on the nervous system. Have you experienced it? Listen in for how-to!

Do I sound like a broken record on all matters hydration? We need to drink roughly half our body weight in ounces of water each day...more if it's really hot or we are sweating.  So if you weight 150 lbs that means 75 ounces of water is a starting place for you. 1. Filter your water: no tap or bottled water 2. Get yourself a refillable water bottle https://www.theguudcompany.com/?s=water 3. Carbonate your own filtered water with a Soda Stream Drink Up!

Ben Greenfield.  I like him.  I like his podcast.  He is a little radical when it comes to biohacking but he really knows his stuff and interviews amazingly knowledgeable people. I particularly liked this interview with Dr Pompa on his new book about fasting. Interview here: https://bengreenfieldfitness.com/podcast/lifestyle-podcasts/water-fasting/ Pompa's Book (save 15% with code BEN15)  Beyond Fasting: https://revelationhealth.com/collections/top-20/products/beyond-fasting-by-dr-daniel-pompa?afmc=8i   If you dabble with Intermittent Fasting or even a full fast for a day or two Dr Pompa will explain why what you do leading up to a fast AND coming out of one are uber important and why women and men have different needs and limitations while fasting. Really worth a listen!!

Listen in for why I love jigsaw puzzles. It's meditative and contemplative and a great activity for when you need to think. Ours is in the kitchen on the island and the whole family will participate as they filter in and out of our kitchen all day. Try one?

For me, I get anxious when I feel like there are many things to do or many things I might forget. So, I make lists.  Of all sorts.  Everywhere. I like best to keep them in a notebook and dated.  Listen in for why! www.instagram.com/theguudcompany

Keeping our wellness on track means moving daily. Are you tracking steps?  If you have an iPhone your steps are tracked in the Health app that is built into your phone.  You'll get more accurate numbers with an Oura ring or an Apple Watch.  Shoot for 10,000 steps a day. Also shoot for exercising to break a sweat 3 times a week for at least 20 minutes. I am loving the 30 day free app from www.onepeloton.com and also the www.barre3.com classes are free for 15 days . Whatever you like to do, do more of that this week!

This is for all of us:  WELLNESS CHECK. Have you let some parts of your general wellness practices go?  I've been hearing people say things like, "Go ahead and eat that pint of Ben & Jerry's or have another drink because we have nothing better to do" but that isn't the case.  We need to come out of this thing strong and whole and ready for the brand new world.  Now IS the time because we HAVE the time. So with that it's time for a check in: Are you sleeping enough, eating well, moving regularly, staying hydrated?  How's your mindfulness; are you staying present and living with gratitude?  Are you connecting with others even through quarantine? Making some time to be in nature?  These are the things that will keep us well. Check in first with yourself and then ask those you love to check in with themselves. xo, M

Answering listener questions....the scoop on collagen peptides. I use Vital Proteins Collagen Peptides daily.  One scoop in my morning coffee and have for the past few years.  I have also tried several other brands but come back to this one for ease of mixing and consistency. From their site: Collagen is found in all of our connective tissues, tendons, ligaments and bones with its purpose being to provide these body parts with their strength, structure and elasticity. As we get older, our bodies become less efficient at naturally producing collagen, which is why we recommend introducing ingestible collagen to your diet. Available on Amazon: www.theguudcompany.com/shop or www.vitalproteins.com for more info.

Happy June! I love this time of year as I live in New Jersey, also known as The Garden State.  Strawberries are now in season as are fresh lettuces and asparagas. If you can't seem to locate a local farm where you can either shop or become a member check out https://www.localharvest.org/ and enter your zip code to find local farms. Grow your own.  Start with herbs.  Perhaps something easy like cucumbers and tomatoes. So many great recipes I've been making lately; thought I would share two. Rainbow Chopped Thai Chicken Salad from Tastes Lovely: https://www.tasteslovely.com/rainbow-chopped-thai-chicken-salad/ Garlic Lime Steak and Noodle Salad: https://smittenkitchen.com/2018/06/garlic-lime-steak-and-noodle-salad/ I'm loving lighter foods with lots of cilantro, basil and mint.  Bon Appetit!

Just a quick recap on safer suncare: Avoid the sun between 10-2 for any long period of time.  However, exposure during this period for 5-15 minutes (depending on skin type) is essential for production of Vitamin D.  Repeated short exposures will let your skin build a base and strengthen it against the sun. If you are in the sun for a longer period of time seek the shade.  Wear protective clothing.  Choose a wide brimmed hat over a baseball cap. Sunscreen is a last resort...choose a mineral sunscreen.  Apply generously and always reapply after swimming.  That said, always use a moisturizer with sunscreen on your face.  365 days a year.  Stronger SPF in Summer, less in Winter. Don't forget your eyes.  Sunglasses that protect against 100% UV rays.  Wrap around styles if you are on ice or water. Stay safe, how fun.

While it is important to protect your eyes from direct sunlight with sunglasses that block 100% of UV rays it is also important to get some sun in your eyes, indirectly and briefly, every morning to help you to regulate your circadian rhythym. Listen in today for more.

In a nutshell: Avoid chemical sunscreens.  Some are worse that others.  Oxybenzone, avobenzone, octisalate, octocrylene, homosalate and octinoxate should all be avoided. Use daily sunscreen on your face.   Sunscreen should be a last resort.  Plan your outdoor time wisely.  While 10-15 minutes at noon in the sun is great for your body, 2 hours of exposure will burn you and this is when you need a sunscreen. Never use a spray sunscreen as it can enter your lungs. Choose a mineral based product with Titanium Dioxide or Zinc Oxide. www.ewg.org has the sunscreen guide you need. www.theguudcompany.com/shop has products that I love and use and are safer for you.

This week I want to dismiss fallacies about the sun, sunscreen and sun exposure. We need exposure to the sun so our bodies can synthesize Vitamin D.  Minimal exposure over time will build a base to our skin to protect it for later in the summer when the sun is the strongest and we are generally exposed for longer periods of time naturally. Start with 5-10 minutes of exposure on as much skin as you are willing to expose.  No sunscreen.  Between the hours of 10a- 2p.  Don't let yourself get pink.  Michael Holick's "The Vitamin D Solution" is great read for more on this and includes charts to help you determine your optimal exposure per your skin type.  http://drholick.com/  That said I always wear sunscreen on my face.  It's in my day cream and part of my routine.  Wake, brush teeth, wash face, moisturize (with sunscreen). This isn't sun bathing for hours, ever.  As with everything related to wellness, we need to make conscious choices, better choices, daily.

Today I talk about the dirty dozen; the 12 fruits and vegetables that should always be organic. www.ewg.org is a great website for health and wellness info! The Dirty Dozen are: Cucumbers, Celery, Cherry Tomatoes, Tomatoes, Peaches, Nectarines, Strawberries and Apples, Grapes. Spinach and Bell Peppers. Have a great Memorial Day weekend and I'll be back to you on Tuesday.

As we start to spend more time outdoors might I remind you that it is very necessary to check for ticks when you come in from gardening, hiking and playing outdoors. Take precautions.  Spray your clothes, shoes and hat with Permethrin (https://amzn.to/2WKwJxQ ) Take a shower when coming in from the outdoors and look at armpits/groin area/behind knees and in the scalp for ticks.  Remember, little ticks can be the size of poppy seeds. Stay safe. PS  There are lots of back episodes about Lyme Disease and co-infections.  Search on iTunes!

We went from being too busy to this..... Sometimes I feel like "What's the rush?  I can always do that tomorrow!"  Feel me? So for now I am making a task list and trying to stay busy.  Today, it's putting away winter clothes. What are you up to?

Right now, in this minute, for me...it's a struggle.   It's nothing I can put my finger on.   Can you feel it too? When one day at a time seems like too much I often need to take it an hour at a time.  Find things to keep myself busy. I always love to make a checklist. Reminder for all of us to keep up with our wellness routines: sleep, supplements, exercise, hydration, breathing, mindfulness. If you want to hear me talk about a specific topic please let me know DM @theguudcompany on Instagram or email melissa@theguudcompany.com Onward and upward peeps!  x,m

Removing excuses and getting things done that we know will take our wellness and well-being to the next level....that is going to feel great today. Listen in friends.  Happy weekend. x,m

Ahhh routines; we all have them. Today we take a quick look at what might have snuck into your routine in the quarantine and what isn't working or how to just shake things up a bit. We can thrive through this you know.  It's ok to feel your best with all the sleep you are getting and the exercise and good foods we are eating. Feel good!  If you don't, make some changes and better choices today and you are on your way. x,m

With things beginning to re-open all over the world now is the time to ramp up your immune system. If you have listened to me over the past 2+ years here I am always talking about ways to attain better immune system function. Supplements, sleep, better diet, more movement, heat shock therapies like saunas and hot baths followed by cold showers or plunges. Now is the time, before you get back into the world, to really work on this for yourself. Being strong when you com into contact with pathogens will ensure you fight a virus with all you've got. Get er done!

Tune into today as I talk about tuning into the energy of Spring.  It's cool when you pay attention....

It's a weekend to celebrate the mom in your life...whether that's your mother, your mother-in-law or simply you. If you don't have a mother on this earth or children you can still celebrate those who shine their mother energy on you...and they might not be female. Anyone who listens to you, consoles, you, nurtures you, mentors you...they are sharing mother energy with you.   Find those people in your life and celebrate them!!  x.m

Have you tried a virtual appointment with your doctor yet?  Or any doctor for that matter? I did.  For my son a few weeks ago. It was over the computer using video and it was excellent. Listen in today for my experience.

Are your daily habits serving you?  Are most of your habits 'old habits' you started from the way things were before this lock down started.  Habits from work that you have brought home?  Habits that no longer serve you?  Did you have old habits that you left behind when the pandemic started that you haven't continued?  Early rising, a morning workout, an afternoon walk with a colleague, early bedtime? We need to thoughtfully develop new habits that make sense in these strange times. Jot down some of your current habits.  Can you erase some that aren't working or add a few that might make life a bit better? Hang in there.  x,m www.theguudcompany.com www.instagram.com/theguudcompany

Hey All....I have been battling a migraine the past few days so excuse the abscence, lateness and brevity. Listen into today for how I am working on my balance.  It's a crucial factor in longevity, I've talked about this in past episodes. Working on your balance for just a few minutes each day can really help - especially as we age. Stay well....I'm working on getting over this migraine.  Phew!  x,m

If you get to the market this weekend please do yourself a favor a pick up some fresh herbs (better yet, grow some yourself!) Parsley makes any dish look "finished" and cilantro is a must in every Mexican fiesta!  Fresh thyme on chicken is out of this world as is oregano as in Alison Roman's whole roasted chicken recipe here:  https://bit.ly/GuudChicken Also a good time to test the freshness of your dried herbs and spices.  Most have a shelf life of 2-3 years.  I always buy the smallest amount offered of a spice I need especially if it's something new to me. In the podcast I also mention Ina Garten who has magical recipes that have yet to disappoint.  You might know her as The Barefoot Contessa  https://barefootcontessa.com/and if she is new to you please try this mustard roasted chicken recipe....it does require planning because you need buttermilk as well as we as stale bread to make breadcrumbs but it was so worth it... the recipe is here https://bit.ly/InaChicken

Yesterday you were in the bathroom cabinet looking for old and expired meds. Today, head back there and do the same for any beauty/grooming products. Pare back.  If you have 3 hair gels with just a dab left, combine them.  Wipe down everything.   Download the app from EWG (www.ewg.org) called Healthy Living where you can scan the bar code on any product and get a report on the safety of the product. Anything you haven't used in 6 months needs to be tossed. It feels so good after!  x,m

Take 15 minutes today and clean out your medicine cabinet.  Specifically your old or expired prescription medications but good to also check things like advil, tylenol and stomach remedies. Please call your local pharmacy or police station to ask if they take old medications as most do. DO NOT FLUSH THEM DOWN THE TOILET; they end up in our water system this way. Don't let your old medications wind up in the wrong hands.  Dispose of it today.

Today, get your hands dirty.  Whether it is acquiring your first houseplants, transplanting plants, starting plants from seed or maybe planting an herb garden...it's an easy way to occupy your mind and your time.   For many of us there is alot to learn. I'm working on some herbs and shishito pepper plants from seed.  It's like a wild experiment for me. I'll be over on Instagram today showing you what I've got www.instagram.com/theguudcompany

This week we are going to focus on specific practices we can do to further our wellness. Today's focus: our feet. Make sure to remove any old nail polish before you start. You'll need: a bathtub or bucket, hot water, 1 cup epsom salt, essential oil, toe nail clippers/file, a washcloth/pumice/scrub brush. Soak your feet for 10-20 minutes in hot water with epsom salt/oils.  Use the scrub brush/pumice/washcloth to scrub.  Pay attention between toes and nail beds.  Dry feet and apply moisturizer.  Cut or file toes nails.  Rub a little oil onto nails and nail bed.  Castor oil or coconut oil work well.  Slip on some socks and go about your day!

Spent some time today working on my massive inbox situation unsubscribing from MOST of the junk emails I receive. IT FEELS SO GOOD. It's a great mental health exercise...free up that space.  Not have to make time everyday to sift through you emails trying to decipher what's junk and what's necessary. Hey, we have the time.  And doing a small project like this will benefit you for the rest of the year...at least. Give it a  go.

Today I talk about getting busy to clean put closets and pantries and see what I can do to share what I've got with others who have not. It has filled me with a sense of purpose and it feels WONDERFUL. Can you find a greater sense of purpose or meaning in this messy time?  Go for it! It  feels so guud!

Earth Day on quarantine, how to connect? 1. Get outside today for walk, hike or run 2. Dig in the dirt.  Get your garden beds or containers ready for planting.  Start your seeds indoors. Cultivate. 3. Plant trees, seedlings, native plants. 4. Pick a trail and clean it.   5. Make some simple changes and better household choices to support less waste, recycling and upcycling! HAPPY EARTH DAY!!

Back to basics and one of pillars of wellness for me is vitamin/mineral/herbal supplements. I have a cabinet full of supplements that I rotate through.  Much of what I take is based on red blood cell nutrient testing thru my functional medicine doctor. I find that I will get into a good routine of remembering what to take and when but then I'll fall into a rut of forgetting.  How to get out of that rut?  Mix up the routine!  I like to leave a few supplements that I take in the evening on my bedside table.  The ones I take in the morning go next to my toothbrush and the ones I take with food (multivitamin and b-complex) are in the kitchen.  When I mix it up I put them all together in a cardboard box and visit that a few times a day. Today I am going to go through my supplements and change things up a bit.  How about you?   PS  Most of the supplements I use can be found here:  www.theguudcompany.com/shop  (it's not a store, just an amazon list)

Just reminding us all about the basics of wellness all week here. Today - consider your oral health.  Direct from my dentist - avoid popcorn which is a major cause of broken teeth. Listen in today about the gross way to learn about flossing and why it's important. Start with a new toothbrush.  It's probably time, check the bristle ends for any fraying.  Avoid toothpaste with flouride...it's a neurotoxin.  Don't believe me?  Read this: https://www.epa.gov/sites/production/files/documents/tsca_21_petition_hfsa_2013-04-22.pdf Now, go brush and floss.  xo

Wow we are all doing so much cooking and I'm so proud of us. This is just a reminder to try to use up what you've got before buying more.  A simple way to do this is to use an app like Yummly www.yummly.com  You can input random ingredients and their algorithm will spit back recipes you can make with what you have on hand.  You can also set parameters like low-fat, low-carb, vegetarian etc. Remember too that if you don't bring junk food into your house you won't be able to eat junk food.  Buy fresh foods, take the time to make healthy snacks and meals.   We got this!

This week we are back to basics and to the breath. Anytime you feel anxious or worried come back to the breath.  3 deep breaths - 4 seconds in through the nose HOLD and then 7 seconds out through the mouth 3 times through.  It takes less than a minute and can reset your parasympathetic nervous system and bring a sense of relief. Try it now and make it happen at least three times today. Come back to the present and start with the breath.

Back to basics all week here. This is a reminder that writing down your thoughts and feelings is great for so many reasons. Use it as a way to reflect; writing about your daily thoughts and feelings is great therapy.  You can look back on this time and really understand how it affected you. Use it as a gratitude journal.  When times are tough and we can find gratitude in little things it can change your outlook. Doodle, make lists, just write in it daily. My favorite is an unlined notebook from the company Moleskine with a hard cover - about $14 on Amazon here: https://bit.ly/GuudMoleskine

Let's take it all the way back to the foundations of our wellness this week. For me that means: Movement, Hydration, Sleep, Clean Eating and Mindfulness...we will review them all. This week we focus on movement.  What are you doing to move, to get strong, to really feel good in your body? I am loving the Peloton online workouts.  If you have no equipment you can do the yoga and stretching classes.  Download the app and go for a run outside with coaches cheering you on. It's free for 90 days and today I encourage you to start there....just pick a 10 minute stretching class or yoga or core strength work. Go check it out here: https://www.onepeloton.com/  I promise you will feel better for it.

Happy Friday - how far we have come. From the great unknown and the need to plan and over schedule our days at the beginning of this Pandemic a few weeks ago.... And that went out the window after 3 days.  Then chaos ruled as we gave into not being able to make any sense of anything.....but that didn't work either.  And now we are back in the middle. We have stuff to do.  We can use this time to better ourselves.  Now is not the time to give up on your wellness. Remember who you want to become, what wellness goals you have in mind and let's work towards them. Together. Simple Changes. Better Choices.  Everyday.

Doing things for others has always made me feel better when I am feeling down. Thanks for my friend Rachel for starting a Pay it Forward exchange in our local friend group.  She dropped off a note and a gift at my front door the other day with a note to pay it forward.  So I will.... It's a little way to share a virtual hug. Today consider how you can surprise a friend with a virtual hug; send a greeting card, drop off a little gift, send someone a book. Make someone smile today - it will make you smile as well.