https://www.makingwellnesswork.com/snacks daily 0.75 2020-03-08 https://www.makingwellnesswork.com/21-day-challenge daily 0.75 2023-06-03 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658773970423-8676TYLWL3CPG1RU5SRQ/o.jpeg https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658774527752-PEH9CPY43IDY72AW1M19/SARA+MORRIS.jpg https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658774365051-YE6SB9X8Q105CGI1U9UG/Derek+Henderson+-+Still+Life.jpg https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658774494266-RJ616IQ9M871TG0CZ0UG/SARA+MORRIS+copy.jpg https://www.makingwellnesswork.com/foods-to-avoid daily 0.75 2020-08-09 https://www.makingwellnesswork.com/healing-strategies daily 0.75 2020-08-09 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1580747820302-LFU9C97ETKGL7KG9DWFW/madison-lavern-4gcqRf3-f2I-unsplash.jpg Healing Strategies - Mindfullness/Prayer Begin each day with 5-10 minutes of prayer or gratitude. Precede this practice with 4-7-8 (breath in 4 sec., hold 7 sec., exhale 8 sec.) breathing to calm your nervous system. Practice 4-7-8 breathing before each meal to facilitate digestion Enjoy a gentle or moderate form of exercise at sometime during the day Spend at least 20 minutes outside in the sun each day and delay putting sunglasses on Walk on the earth barefoot or sit in the grass to ground yourself daily Prior to bathing, dry brush your skin including limbs and core; be sure to brush towards your heart to facilitate lymphatic circulation Bathe in a hot bath with 1-2 cups of Epsom salts combined with your favorite essential oils; lavender aids in stress reduction and peppermint is invigorating Practice mindful eating and good chewing practices with meals and drinks Go to bed no later than 10PM and turn off electronics 2 hours prior to sleep https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1580785225065-SVDV4UDXMQJJGQDBY6BZ/michele-blackwell-przZDqzZKpk-unsplash.jpg Healing Strategies https://www.makingwellnesswork.com/biometric-screenings daily 0.75 2020-05-15 https://www.makingwellnesswork.com/meal-strategies daily 0.75 2020-06-19 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1580766439214-HSSQRAW2J63FW37LID11/bannon-morrissy-DlIf_0GR_nM-unsplash.jpg Meal Strategies - Begin Each Day: 4-8 oz. water 1 tbsp. apple cider vinegar (Braggs or Spectrum) Juice of 1/2 lemon or 2 drops of lemon essential oil Optional to add: 2 dashed of cayenne pepper 1/2 tsp. stevia Honey 1/2 cup cranberry juice or other juice https://www.makingwellnesswork.com/week-1-challenge daily 0.75 2020-07-22 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1583879521045-FIW4RQ47SZC1P3Z65DSF/andrew-neel-cckf4TsHAuw-unsplash.jpg Week 1 Challenge - Self Check Do you know your why? Who will support you? Do you have a plan? Laying the groundwork for success is important. Be sure to not skip the mental work as well as planning the meals and paying attention to your environment. These next three weeks will not be easy but… they wont be as hard as you think. Within the first week, you will find yourself feeling lighter in your body, having increased energy an a decrease in other symptoms. You may experience some negative symptoms the first 3 days due to detoxing. Be sure to refer to the Healing Strategies page for detox and stress support. THIS WILL PASS! https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1583880314758-RF9WO6MKMXXG3XM2L8BF/Cravings-Chart.jpg Week 1 Challenge https://www.makingwellnesswork.com/lunch daily 0.75 2020-03-03 https://www.makingwellnesswork.com/food-list daily 0.75 2020-08-09 https://www.makingwellnesswork.com/contact-kim daily 0.75 2024-02-20 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658774974930-1J17P3BLX9AZZZEOE0WM/Feast.png https://www.makingwellnesswork.com/health-fairs daily 0.75 2020-05-18 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1589338105045-EI0C4IM6JY876QIBS2QD/0-1.jpeg Health fairs https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1589338081512-U02VCVZ6A8IHJJLWFHG2/Build+a+healthy+smoothie+table.jpg Health fairs https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1589391445897-L29ID1RRKNCN54WVBIG2/0.jpeg Health fairs https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1589391424336-431I8SL9BFLJJUASSZ83/Airport+Health+fair+table.jpg Health fairs https://www.makingwellnesswork.com/drug-free-workplace daily 0.75 2022-07-24 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658678299476-RR1I5RYW6UT58PS44DLK/t.jpg https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658678004386-PB29KRBK3PIUJBVSKR2O/Business-Team-Meeting-Seminar.jpg https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658678806133-QC0J652AKPD9T5ZLV2HJ/pexels-photo-3184170.jpeg https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658678761036-1NZY7OCFORK77M2NMUOX/istockphoto-1268517553-612x612.jpg https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658678647591-VLJL6AQ7UMBPWUW0WGHJ/istockphoto-1164704318-612x612.jpg https://www.makingwellnesswork.com/week-2-challenge daily 0.75 2020-06-20 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1583941605290-ELO7K1B3RXBY59NZ2302/andy-chilton-0JFveX0c778-unsplash.jpg Week 2 Challenge - It’s Time To Take Back The Kitchen The food industry has hijacked our tastebuds with convenient foods loaded with addictive qualities. We are convinced that we will have more time to relax and save money by buying inexpensive, prepared food at restaurants or fast food places. The truth is, the only way to save money and return to a healthy state is to choose healthy ingredients and make our own food most of the time and view eating out as a treat. Initially, it may feel overwhelming too cook daily. Rest assured it will get easier, faster, become very rewarding and eventually feel second nature. In the long run you will need less medication, have more energy, and save money. https://www.makingwellnesswork.com/personalhealthcoach daily 0.75 2023-06-03 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658770807197-ZTZ7P3QMJCL1VJOIGLZA/Screen+Shot+2022-07-25+at+1.39.56+PM.png https://www.makingwellnesswork.com/corporate-wellness daily 0.75 2020-06-08 https://www.makingwellnesswork.com/wellness-seminars-and-challenges daily 0.75 2020-05-13 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1589335507882-FJ9A6T0VJSM743IDPHAV/Carolyn+and+Sister-+cooking.jpg wellness seminars and challenges - Wellness Seminars & Challenges Fun, interactive, educational workshops promote positive lifestyle changes: emphasis on your companies largest health risks. Challenge your employees to be more active, eat well, reduce stress, stop smoking, and more! https://www.makingwellnesswork.com/dinner daily 0.75 2020-03-03 https://www.makingwellnesswork.com/side-dishes daily 0.75 2020-03-08 https://www.makingwellnesswork.com/preparation-week daily 0.75 2020-08-09 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1587501384482-NX347RW1EH060M4IG727/annie-spratt-0u9JLHYSgxo-unsplash.jpg Preparation Week - Preparation Week Complete the first half of the Tracking Your Progress handout Know your WHY: ask yourself what you want to achieve Decide to COMMIT: remember, it’s only 21 days Get SUPPORT: find someone who will keep you accountable and be encouraging. Be conscious of your food consumption and slowly wean yourself from caffeine, alcohol, as well as sugary foods and drinks. Lighten your schedule to ensure you get adequate sleep, rest, and exercise. Review your shopping list and stock your fridge and pantry with the Food List. You can use the Weekly Menus and Recipes provided or make your own meal plans, adhering to the food list. Clear your fridge and pantry of tempting sugary and processed foods included in the Foods To Avoid list. https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1583769339767-3Z9XF6ASHRH6V48R1YSA/s-well-CJdZ800-Fbs-unsplash.jpg Preparation Week - Meal Planning Strategies We are only as healthy as our habits. Having healthy meal habits will guarantee good gut health and nutrient absorption which will lead to your organs having the nutrients they need to function well. This will decrease your risk for emotional and physical ailments. Because of our busy and stressful lives, we often do not have healthy meal habits. Look over the Meal Planning Strategies and check off the habits you already have established and choose 1 or 2 more than you can add. Continue to improve these habits for you and your family. Adjust your plate to include more fresh veggies, healthy proteins and fats and less carbohydrates like pasta, potatoes, and rice. Don’t eliminate a food group because you will most likely have rebound weight gain and cravings. The best way to make these adjustments is to Plan Plan Plan. Make a grocery list and make a commitment to trying new recipes periodically. Check out the healthy Kitchen Staples of items to keep on hand. https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1587138588859-CQPTGNYX72QAQ6H03SO5/monika-grabkowska-3oxa_NIv6Jg-unsplash.jpg Preparation Week - Why Eliminate Certain Foods The foods below are highly allergenic, not tolerated well, or addictive for most people: Gluten: Gluten is a protein that is present in wheat, barley, rye, malt, and brewers yeast. It is not easily digested by humans. For many people it also is irritating or not well tolerated by their gut. This intolerance can lead to leaky gut syndrome, poor absorption of nutrients and many autoimmune issues and allergies. Some people have Celiac Disease and need to avoid gluten. Approximately 70% of people have a gluten sensitivity (meaning they do not tolerate gluten well). Dairy: Often, dairy is not well tolerated by people due to lack of lactose enzyme, whey, or casein protein intolerance. In these cases, eating dairy can lead to inflammation in the body causing respiratory symptoms like congestion, allergies, chronic irritation to the gut which leads to diarrhea, constipation, leaky gut, and ultimately poor absorption of nutrients and autoimmune conditions. Corn - Soy - Peanut: These foods have a high allergenic profile. Most of the corn and soy grown in the U.S. is genetically modified, thus are heavily fertilized and sprayed with pesticides. G.M.O’s and pesticides can wreak havoc on healthy and effective body function. As for peanuts, they aren’t actually nuts, they are legumes and thus their fatty acid profile is inferior to nuts. Peanuts are higher in Omega 6 fatty acids and lower in Omega 3 fatty acids. Peanuts are also highly contaminated with pesticides. Opt for organic peanuts when possible after the challenge is finished. Trans Fat: Found is fried foods, fast foods, and commercially baked products. They cause inflammation throughout our body, leading to many health problems because they are not naturally occurring fats. Trans fats are the main culprit for heart disease. Sugar: There is hidden sugar in most foods. Exposure determines preferences, so they more we are exposed to sugar, the more we want it. Eating >45 grams of sugar a day puts us at risk for heart disease, diabetes, hormonal imbalances, and unwanted weight gain. You can decrease your sugar cravings in about 2 weeks by eliminating sugar or trading higher sugar foods for low sugar alternatives. Too much sugar raises our insulin levels so we begin storing fat regularly. Caffeine + Alcohol: Excess caffeine will overstimulate our cortisol levels from our adrenals which will give us a false energy and increase blood insulin levels, thus promoting fat storage. It will also interfere with our sleep which causes inflammation and increases our risk for many chronic diseases and weight gain. Alcohol keeps our liver busy detoxifying and thus it does not prioritize fat burning. Alcohol is also a high sugar source. Other foods to consider eliminating: Eggs, nightshades like tomatoes, eggplant and potatoes. They are often not digested well or can be allergenic. https://www.makingwellnesswork.com/week-3-challenge daily 0.75 2020-07-22 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1584041570752-2EAHWGMFGNA43UPNTVPM/katherine-hanlon-bd_fCZhy_W8-unsplash.jpg Week 3 Challenge - Food As Medicine Modern medicine does not embrace nutrition as an essential part of preventing disease, being healthy, and feeling good. Sometimes, on the surface it may seem that modern medicine wants to help us through nutrition like recommending diets for high cholesterol or blood pressure. However, the main therapy for all chronic diseases is prescription drugs. These drugs do not address the underlying/root cause of inflammation. https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1584041631636-6OIT1K6B9FHSAMJSTEE9/joanie-simon-2r8BzVYZIeo-unsplash.jpg Week 3 Challenge - What Is The Perfect Diet? With bounds of conflicting information regarding what to eat is no wonder many of us have our heads spinning. In one sentence, the perfect diet is one that you have found to serve you well through experimentation. If you can take the time and energy to experiment, you will find the perfect diet for your body and lifestyle. That being said, I have compiled some Basic Nutrition Principles, listed below, that serve the majority of people well. https://www.makingwellnesswork.com/final-week-reintroduction daily 0.75 2020-08-10 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1587149721217-5SCBGL7EKBXMS0PJ5R35/maddi-bazzocco-UhrHTmVBzzE-unsplash.jpg Final Week + Reintroduction - Re-introducing Foods By eliminating highly allergenic, addictive foods for 21 days, your body has reset, your inflammation is down, and your cravings have subsided. You have a clean slate. With this clean slate, you will be able to identify clearly what foods are inflammatory to you. At this juncture, you can re-introduce foods one-by-one to test your body’s tolerance. If you did not eliminate certain foods for the whole 3 weeks, you may want to consider adding another week on to be sure your body have reset. You may have an idea of what food(s) have caused inflammation for you leading to minor aliments or possibly contributing to serious health issues. It’s best to introduce the least inflammatory foods first. So, if you suspect dairy to gluten, consider introducing corn first. https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1587151433260-GG5HMLCXMNF32PJMJY2P/maddi-bazzocco-Vz7RlTKakpA-unsplash.jpg Final Week + Reintroduction - Identifying Your Food Sensitivities / Allergies Any reaction is an indication that this food is inflammatory or problematic for you - either you are intolerant or you may be allergic Consider eliminating that food permanently, limiting your consumption or rotating it in and out of your diet: by doing so you will have less daily inflammation leading to a lifetime of less disease and aliments https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1587151564416-0BAVOX9LDWLFZG7RCTGU/devin-avery-5iRgh_G0eRY-unsplash.jpg Final Week + Reintroduction Re-introducing Caffeine, Sugar & Alcohol Re-introduce if you would like It will be more evident how these foods affect you now that they have been excluded for a period of time Overall, respect that these foods are addictive and ultimately should be used in strict moderation Caffeine + alcohol: 1-2 servings a day or less Sugar: <25-45 grams a day https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1587152817752-D1XMLI06ZZNRR167D1NK/sapan-patel-i9Q9bc-WgfE-unsplash.jpg Final Week + Reintroduction - Have Your Hormones Tested Annually Vitamin D: vital for heart, immune, and emotional health (yes, this is a hormone and not a vitamin). I strongly recommend everyone have their Vitamin D levels checked. Strive for optimal levels between 40-60. Ask your doctor for a copy of the results. Cortisol: this is your stress hormone. If it is too high or too low, this will interfere with attempts for weight loss, ability to fall + stay asleep, as well as continue to cause dangerous inflammation in your body. Sex hormones: i.e. Estrogen, testosterone, DHEA, etc. Abnormal levels can interfere with attempts to lose weight as well as cause poor energy + many undesirable symptoms like anxiety, heart palpitations, night sweats, and low sex drive. Thyroid: crucial for all metabolic processes. Most physicians do not test adequately, therefore you may have been told your thyroid is fine when infant it is functioning sub-optimally. Ask for a full thyroid panel including TSH, T3, and T4 levels + antibodies. Strive for optimal test results: TSH: 3-2 or less, NOT what is on the lab requisition (.504.5). If you have symptoms of a low functioning thyroid, consider having a Functional/Integrative practitioner interpret your results. Insulin: the hormone that is released when you eat carbohydrates (sugar + grains). It is vital for utilization of glucose for energy, but if too high, will lead to insulin resistance causing inflammation, low energy, and fat storage. Have this checked with blood sugar each year. https://www.makingwellnesswork.com/home daily 1.0 2024-02-24 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1586983180653-WUNL597AV8H99ZU16LC1/rezel-apacionado-MZfS19xrrz0-unsplash.jpg Home https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1659733187192-XICC4S6TRVL4YLIRM0DN/ModCloth+on+Tumblr_+Photo.jpg https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658682293626-V8XQ09O52ZG9NK9KQOS4/21.png https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658701969914-2MYCHG1W0N4AGP5QKEJD/Training-at-work.jpg https://www.makingwellnesswork.com/menu-3 daily 0.75 2020-03-03 https://www.makingwellnesswork.com/ask-the-nurse daily 0.75 2022-08-07 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658674564370-6SGXRD7I02N9EDU3O8VG/e.jpg https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658674309726-4U9ZZ0IZVQW50RDTDX9Z/z.jpg https://www.makingwellnesswork.com/breakfast daily 0.75 2020-03-03 https://www.makingwellnesswork.com/kitchen-staples daily 0.75 2020-01-27 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1580747405725-YTED763L634EX55O9647/juan-jose-valencia-antia-TTrJMhrkoeY-unsplash.jpg Kitchen Staples https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1580747556765-USS9SADNNLFVW16RVFA6/pille-riin-priske-xmuIgjuQG0M-unsplash.jpg Kitchen Staples https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1580747422096-G5PWRA85QM5X1F7U9C5A/foodism360-GfuxfFJt7cw-unsplash.jpg Kitchen Staples https://www.makingwellnesswork.com/smart-brain-diet daily 0.75 2022-09-18 https://www.makingwellnesswork.com/about daily 0.75 2023-06-03 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1658775813009-5C9L0MFRJBFTBMZAJAVK/Screen+Shot+2022-07-25+at+1.39.56+PM.png https://www.makingwellnesswork.com/services-5 daily 0.75 2022-07-25 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg What to expect for coaching https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg What to expect for coaching https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg What to expect for coaching https://www.makingwellnesswork.com/smoothies daily 0.75 2020-03-08 https://www.makingwellnesswork.com/salads daily 0.75 2020-03-08 https://www.makingwellnesswork.com/media daily 0.75 2022-07-26 https://www.makingwellnesswork.com/new-page-1 daily 0.75 2023-06-03 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1660085278161-YW0242W6N8J7U8VDZER6/stock-mentalhealth-1625217266.jpg https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1660085473524-AU8W2R32FM00OJLOR54H/Mental%2BHealth.png https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1660085207334-GSWT60606QDI8DYTWMSU/mental-health-wellness-during-covid-19.jpg https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1660085235570-NDDNGHOJ8T3XEKWISBA0/brain-caricature-lifting-weights.jpg https://www.makingwellnesswork.com/about-4-2 daily 0.75 2022-08-09 https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1660085719320-LM47CFSJGXH008F4UHVK/mental_wellbeing_illustration_1.png https://images.squarespace-cdn.com/content/v1/5e232aa80380c52e91904022/1660086212391-HRTZAM4VC6OEJ5YGWBSG/32829667.jpg https://www.makingwellnesswork.com/book-3-sessions-with-kim daily 0.75 2022-08-07 https://www.makingwellnesswork.com/supplements daily 0.75 2021-01-04 https://www.makingwellnesswork.com/supplements/p/golden-mist-cup-n7ses monthly 0.5 2019-07-10 https://images.squarespace-cdn.com/content/v1/5c5a514d65019f01a2cb2be5/1560975142075-ES8TBZA6CW8V7HJ5YKEF/download+copy.jpeg Supplements - 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