https://www.truealtheahealthcoaching.com/events daily 0.75 2025-01-23 https://www.truealtheahealthcoaching.com/events/iy91q3etwx2mruqpbsg5yzj11pn04e-bapwn monthly 0.5 2025-01-23 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692582488240-0B2ZVNGOR06G7T57MIOO/IMG_20220620_194829+%281%29+%281%29.jpg EVENTS - Sacred Vally Peru 2024 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692582494498-V8A09SK3KUWDN00Q9M9N/IMG_20220626_172044+%281%29+%281%29.jpg EVENTS - Sacred Vally Peru 2024 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692582504336-9FWAP5Y81QHHVVAK6Z6Y/IMG_20220626_172044+%282%29+%281%29.jpg EVENTS - Sacred Vally Peru 2024 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/311c6c54-b3b7-4216-b0d7-57fa661d5449/mom.jpg EVENTS - Sacred Vally Peru 2024 - Meet Your Host About your retreat host... Brigette (Binesikwe) Nies currently lives in Northern Minnesota and has traveled to Peru and the Sacred Valley many times over the last 12 years. The very first time she traveled to the Sacred Valley she fell completely in love with the magic of the land and the truly beautiful people that live there. She is beyond excited and honored to guide and hold space for this transformative adventure. Binesikwe is the owner of Ancient Traditions Healing and has been empowering women through her work & Womens Circles for many years. She is a Body Worker, Soul Wisdom Coach, Yoga & Meditation Instructor, Master Herbalist and has been journeying with and learning from the sacred plant teachers of Peru since 2009. She will be guiding the daily meditation & yoga practices, the integration circles and some of the sacred ceremonies we will experience during our time together. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/a668af07-2b67-4a21-97bf-82540d60d1c6/IMG_6375.jpg EVENTS - Sacred Vally Peru 2024 - Meet Your co-host Hey there I’m True. I am more then excited to be apart of your journey this November while exploring the sacred valley of Peru all while getting to explore ourselves as well. My role while on retreat will be to support and answer an questions you may have and help all events run smoothly. We all need support some times! https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/37f2d800-a7b1-4a41-8a12-372f54bdcec4/df9d28834b285414dbff2b10d5656e54.jpg EVENTS - Sacred Vally Peru 2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692583634007-2KSGNFUR0RTTLK5IL8GE/IMG_20220620_194818+%282%29+%281%29.jpg EVENTS - Sacred Vally Peru 2024 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692583625935-ZU4XET9FWXOD950JUBO2/IMG_20220620_194725+%281%29+%281%29.jpg EVENTS - Sacred Vally Peru 2024 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692583655503-YXNEIYV9XM8CL7YTFRQO/IMG_20220620_194818+%281%29+%281%29.jpg EVENTS - Sacred Vally Peru 2024 https://www.truealtheahealthcoaching.com/events/iy91q3etwx2mruqpbsg5yzj11pn04e monthly 0.5 2025-01-23 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/37f2d800-a7b1-4a41-8a12-372f54bdcec4/df9d28834b285414dbff2b10d5656e54.jpg EVENTS - Sacred Vally Peru 2022 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692582488240-0B2ZVNGOR06G7T57MIOO/IMG_20220620_194829+%281%29+%281%29.jpg EVENTS - Sacred Vally Peru 2022 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692582494498-V8A09SK3KUWDN00Q9M9N/IMG_20220626_172044+%281%29+%281%29.jpg EVENTS - Sacred Vally Peru 2022 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692582504336-9FWAP5Y81QHHVVAK6Z6Y/IMG_20220626_172044+%282%29+%281%29.jpg EVENTS - Sacred Vally Peru 2022 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692583634007-2KSGNFUR0RTTLK5IL8GE/IMG_20220620_194818+%282%29+%281%29.jpg EVENTS - Sacred Vally Peru 2022 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692583625935-ZU4XET9FWXOD950JUBO2/IMG_20220620_194725+%281%29+%281%29.jpg EVENTS - Sacred Vally Peru 2022 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692583655503-YXNEIYV9XM8CL7YTFRQO/IMG_20220620_194818+%281%29+%281%29.jpg EVENTS - Sacred Vally Peru 2022 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/311c6c54-b3b7-4216-b0d7-57fa661d5449/mom.jpg EVENTS - Sacred Vally Peru 2022 - Meet Your Host About your retreat host... Brigette (Binesikwe) Nies currently lives in Northern Minnesota and has traveled to Peru and the Sacred Valley many times over the last 12 years. The very first time she traveled to the Sacred Valley she fell completely in love with the magic of the land and the truly beautiful people that live there. She is beyond excited and honored to guide and hold space for this transformative adventure. Binesikwe is the owner of Ancient Traditions Healing and has been empowering women through her work & Womens Circles for many years. She is a Body Worker, Soul Wisdom Coach, Yoga & Meditation Instructor, Master Herbalist and has been journeying with and learning from the sacred plant teachers of Peru since 2009. She will be guiding the daily meditation & yoga practices, the integration circles and some of the sacred ceremonies we will experience during our time together. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/a668af07-2b67-4a21-97bf-82540d60d1c6/IMG_6375.jpg EVENTS - Sacred Vally Peru 2022 - Meet Your co-host Hey there I’m True. I am more then excited to be apart of your journey this November while exploring the sacred valley of Peru all while getting to explore ourselves as well. My role while on retreat will be to support and answer an questions you may have and help all events run smoothly. We all need support some times! https://www.truealtheahealthcoaching.com/events/tulum-mexico monthly 0.5 2024-03-21 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690844046179-H23SD2PG2MWI58RY1BSD/8867830d-ddc5-470f-9885-094e6a57a94c.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690844052263-XGMNUNG98LUG0BZ89ZJ1/22670732-12aa-4d67-9034-d66a4e621bba.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690844085901-SDU1C6AMH0173W5MCL88/78d47eb9-f631-40f5-975c-98940f78e95d.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690844102839-J6ADOYZT9DX7AB6S6E2L/f096c210-55f5-47fd-843e-7e046b0d4644.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/ee3ed029-d6b3-462c-92c2-d3521cfbcde1/Airbnb+photo.jpg EVENTS - Tulum Mexico - Location: We will be staying just ten minutes walk away from the Tulum city center nestled in our own private sanctuary https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690843721787-PXHHARBGQS0NNFDTCJSY/b0c4006e-eef0-4d80-b2c5-f3457c879e9a.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690843729342-CJ8JD92L65P7RVI1Y5DY/5d57fda2-0fdc-4e69-a727-b99c608b45a7.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690843987554-4ZCX2KZBVESKXWA4EDA6/9206af54-6993-44b4-aedc-d7ce075bdf4d.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690843998123-YXZDC94NGUQ2HTIMSTV2/f096c210-55f5-47fd-843e-7e046b0d4644.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690839502978-CPQRN3SAOZSVY565UDQW/Airbnb+photo.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690840183655-AVGPQ379FKRU0IBLOKTU/restraunt.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690840184976-L8HK56MJ4SNRE2TT3FQE/tulum+2.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690840185590-CUKTU0G974AT8UCXCH5T/tulum+3.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690844195137-6PY2QLGFX84GB92WVP9N/9ab787ec-4e76-451c-aed6-a18277cbd112.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690844202478-26QANLSCWENK5MRPWTM6/270ecb1e-cf81-4b06-a735-dc46de246589.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690844216877-M7QIAZ1C0ZU3HNFLTN79/fd755747-e5d6-43c2-a1e2-b71fb717d218.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690901388904-GU0PVGC8WD67S6EHXLFR/277d24bf63a94763ced0bd86b4212360.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690901392420-ZB0PUIPR4E60MSRWV3PW/2cec358dd9f06ccb1014cb047dbb388f.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690901542580-VZJ6F2S03RHOJIVFB0IB/65675791ceecc1786befd1e5c05ff00a.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690901400659-3JYJGV9TEA7EM4B4FCLP/ed7887de1240335eeafe7170892e2847.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690845493699-QX7FBWTT4QYC83T0WEIR/312909001_1568068196965250_4688043789025764584_n.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690845506515-RL0DG5ATYMOERY1QVKTL/317251409_1592401511198585_2303392738129932324_n.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690845612122-VYDOCJLCWLUZXMEB0AHB/279751805_1439884476450290_1133198928732086080_n.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690845626404-NQSPJO9NW0BO9F0Z9FXU/278611545_1428033780968693_2951710798584891628_n.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690843532263-Q6F9OFSO9PVF2T0LJGJK/2d3034b1-728d-4c03-8def-506e872badee.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690843538708-OK951Y7LGVNKOF5YPHTG/78d47eb9-f631-40f5-975c-98940f78e95d.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690844282783-VSYU9JY71Y3VBM0HV4ML/single+bedroom.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1690844399546-84BR5MULIIDGO0TKFO5T/329f8fde-e5c0-4ff6-a6d9-8a50daa21d4c.jpg EVENTS - Tulum Mexico https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692850539374-8XA9V4N6I17T65FMHMJJ/image-asset.jpeg EVENTS - Tulum Mexico - Our values Sisterhood is at the heart of what we do, the intangible magic that all of our retreats builds off of. Our retreats aren’t just group travel exertions or incredible experiences you get to go home and tell your friends about, the goal of our retreats is so much more, not only do we want you to go home with life changing experiences, but forever friends…sisters. Sisterhood has always been this intangible magic that holds women together, girl magic. That what we cultivate on our retreats is a feeling of belonging and togetherness no matter how far apart our sisters travel we know their love for us and our love for them will never strain. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/fb7f1eb3-4594-4884-8123-393ada2b2be9/image-asset.jpg EVENTS - Tulum Mexico - Why Tulum Mexico? I chose Tulum Mexico for this year’s Women’s Wellness retreat for many reasons, but the biggest one is the feeling of nurture. I traveled to or nearby Tulum Mexico many times as a child, it holds some of my favorite childhood memories, and last fall I spent all of October roaming Tulum after the strong need for a reset in life. After my time in Tulum, I felt alive and awake ready for a new chapter. I left Tulum with the sense of change that brought me to becoming a certified health coach and launching this retreat. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/a912ab7c-7ccd-43a0-a7b7-515eaed1a9c5/DSC00234.JPG EVENTS - Tulum Mexico - About Your Host Hey there! My name is True, The owner of True Althea Health Coaching and your host for your November 2023 Women’s Wellness Retreat! My health and well-being became something I was incredibly aware of in middle school when I started struggling with gastrointestinal issues that become debilitating to the point of missing school and missing out on typical social events. We turned to my doctor looking for answers. Got imaging, blood tests and even saw a specialist trying to resolve the issue. With no luck, we turned to a more holistic approach to managing my symptoms. It was a rocky road with ups and downs and is still ever-changing. What grew from these challenges was the strong desire to help others with their health and well-being, which naturally evolved into me becoming a holistic health coach. Blending my love for travel and a desire to help others retreats felt like the next step. I’m so thrilled to have you become a part of this journey. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/b4dd8797-e518-4032-8174-73ab5e27d2f6/c50a94f9af75db1368d31b571f8c5d02.jpg EVENTS - Tulum Mexico - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/311c6c54-b3b7-4216-b0d7-57fa661d5449/mom.jpg EVENTS - Tulum Mexico - MEET YOUR CO-HOST Binesikwe is the owner of Ancient Traditions Healing and has been empowering women through her work, Women’s Circles and Women’s Retreats for many years. She is a Body Worker, Soul Wisdom Coach, Yoga & Meditation Instructor, Master Herbalist and has been journeying with and learning from the sacred plant teachers since 2009. She will be guiding the yoga practices and lending her heart and experience to the co-led opening and closing circles and the sacred ceremonies we will experience during our time together. "When I was a kid the very first time I traveled out of the country was on a family trip to Mexico. I have returned many times since then and it has always been for me a place to relax, unwind, renew and reconnect with my most authentic me. I find that I thrive in the warmth and sunshine, my toes in the sand brings me so much joy and the saltwater and waves awaken my creativity and sense of connection to all that is." https://www.truealtheahealthcoaching.com/blog-1 daily 0.75 2024-03-31 https://www.truealtheahealthcoaching.com/blog-1/signs-your-gut-health-may-be-compromised monthly 0.5 2024-04-03 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711922576673-M2WUZLJ0KYJ686S9T5V4/image-asset.jpeg Blog - Signs Your Gut Health May Be Compromised - Understanding Gut Health Before diving into the signs of compromised gut health, it's essential to grasp the importance of a healthy gut. The gut microbiome, composed of trillions of bacteria, fungi, and other microbes, plays a pivotal role in digestion, nutrient absorption, immune function, and even brain health. When this delicate ecosystem becomes imbalanced, it can lead to a wide range of health issues. Because the gut plays such a crucial role in our health and well-being it is a life changing skill to be able to notice when the gut is out of balance and how to bring it back into alignment. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711922657443-6CLIVYKFGHM76TQSUN0F/image-asset.jpeg Blog - Signs Your Gut Health May Be Compromised - Restoring Gut Health If you recognize any of these signs of compromised gut health, don't worry. There are steps you can take to support gut healing and restore balance Dietary Modifications: Adopt a gut-friendly diet rich in whole foods, fiber, and fermented foods while minimizing processed foods, sugar, and potential inflammatory triggers. Probiotics and Prebiotics: Incorporate probiotic-rich foods and supplements to replenish beneficial gut bacteria, along with prebiotic fibers to nourish their growth. Stress Management: Practice stress-reducing techniques such as mindfulness, meditation, yoga, or deep breathing exercises to support gut-brain harmony. Lifestyle Adjustments: Prioritize sleep, stay hydrated, and engage in regular physical activity to promote overall well-being and gut health. If applying these changes seems to be overwhelming consider reaching out to a holistic health coach or other health care professional to help you get your gut back in order. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711922604763-NPUF6HCE10JISY99TO7X/image-asset.jpeg Blog - Signs Your Gut Health May Be Compromised - Signs Your Gut May Be Compromised Digestive Discomfort: Persistent digestive issues such as bloating, gas, constipation, diarrhea, or heartburn can indicate underlying gut imbalances. These symptoms may arise from dysbiosis (an imbalance in gut bacteria), inflammation, or impaired gut motility. Food Intolerances: Developing sensitivities or intolerances to certain foods, particularly those high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), gluten, or dairy, can be a red flag for compromised gut health. These reactions may stem from a compromised gut barrier or immune dysregulation. Chronic Fatigue: The gut and the brain communicate bidirectionally through the gut-brain axis, and disruptions in gut health can impact mood and energy levels. Chronic fatigue or low energy despite adequate rest may be indicative of gut dysfunction, as imbalances in gut microbiota can contribute to systemic inflammation and metabolic disturbances. Skin Issues: The gut-skin axis highlights the connection between gut health and skin conditions such as acne, eczema, or rosacea. Persistent skin issues that don't respond to conventional treatments may be linked to underlying gut imbalances, particularly dysbiosis and intestinal permeability (leaky gut). Mood Changes: The gut produces neurotransmitters such as serotonin and GABA, often referred to as the "second brain." Imbalances in gut microbiota can influence mood and mental health, contributing to symptoms of anxiety, depression, or mood swings. Immune Dysfunction: Approximately 70% of the body's immune cells reside in the gut-associated lymphoid tissue (GALT). Consequently, compromised gut health can impair immune function, leading to increased susceptibility to infections, allergies, or autoimmune conditions. https://www.truealtheahealthcoaching.com/blog-1/the-surprising-connection-between-dry-brushing-and-gut-health monthly 0.5 2024-04-01 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711491243681-I1HTCZV5YCKI8K36RE4J/image-asset.jpeg Blog - The Surprising Connection Between Dry Brushing and Gut Health - The Gut-Skin Axis The gut-skin axis refers to the intricate relationship between our gastrointestinal tract and the health of our skin. Emerging research has highlighted the profound influence of gut health on various skin conditions, including acne, eczema, and psoriasis. By nurturing our gut microbiome, we can potentially improve the health and appearance of our skin. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711491273000-M90I9K7C5IM8N93BUVHB/image-asset.jpeg Blog - The Surprising Connection Between Dry Brushing and Gut Health - How Dry Brushing Supports Gut Health Lymphatic Stimulation: Dry brushing stimulates the lymphatic system, which plays a crucial role in immune function and waste removal. By enhancing lymphatic circulation, dry brushing may support detoxification pathways, helping to eliminate toxins and metabolic waste products from the body. This, in turn, can reduce the burden on the gut and support its optimal function. Stress Reduction: Chronic stress can disrupt gut health by altering microbial balance and increasing intestinal permeability. Dry brushing promotes relaxation and stress relief, which may indirectly benefit gut health by mitigating the negative effects of stress on digestive function. Enhanced Circulation: Improved circulation resulting from dry brushing can support nutrient delivery to the cells lining the intestinal tract. Adequate blood flow is essential for maintaining the integrity of the gut barrier and facilitating proper nutrient absorption, both of which are crucial for optimal gut health. Skin Microbiome: The skin hosts its own microbiome, which interacts with the gut microbiome and influences overall health. By promoting a healthy balance of bacteria on the skin's surface, dry brushing may indirectly support gut health by modulating the skin-gut axis. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711491201888-CC35D5OIR09U3JDAWIFV/image-asset.jpeg Blog - The Surprising Connection Between Dry Brushing and Gut Health - Understanding Dry Brushing Dry brushing involves gently massaging the body's dry skin with a natural bristle brush, typically before bathing or showering. This ancient technique promotes exfoliation, stimulates circulation, and encourages lymphatic drainage, leaving the skin smooth, radiant, and revitalized. However, its benefits extend beyond skin deep, reaching into the realm of gut health. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711491314181-NVMZR4EQ99QQPP2PV63I/image-asset.jpeg Blog - The Surprising Connection Between Dry Brushing and Gut Health - Incorporating Dry Brushing into Your Wellness Routine To reap the benefits of dry brushing for both skin and gut health, consider incorporating this practice into your daily routine. Here's how to get started: Choose a natural bristle brush with soft bristles to avoid irritation. Begin with gentle strokes, starting from the extremities and moving towards the heart. Brush in long, sweeping motions, avoiding sensitive areas and broken skin. Aim to dry brush for 5-10 minutes before bathing, preferably in the morning to invigorate the body and mind. At first dry brushing may seem very harsh but over time your skin will adapt and be able to take more pressure. Start soft and build up. https://www.truealtheahealthcoaching.com/blog-1/optimizing-gut-health-5-essential-strategies monthly 0.5 2024-03-30 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711487425017-UW8QR0043RLJUUHEBLK2/image-asset.jpeg Blog - Optimizing Gut Health: 5 Essential Strategies - Eat Foods Rich in Fiber Fiber is essential for gut health, as it helps regulate digestion, supports regular bowel movements, and provides fuel for beneficial gut bacteria. Include a variety of fiber-rich foods in your diet, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Aim to consume a mix of soluble and insoluble fiber for optimal gut health. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711487387699-T52R2KDZQLL3YURRCRA8/image-asset.jpeg Blog - Optimizing Gut Health: 5 Essential Strategies - Incorporate Fermented Foods Fermented foods are rich in beneficial bacteria known as probiotics, which help maintain a healthy balance of gut flora. Incorporate fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, and kombucha into your diet regularly to promote the growth of beneficial bacteria in your gut. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711487631251-I88IAWPRY9J7AX4UUCDX/image-asset.jpeg Blog - Optimizing Gut Health: 5 Essential Strategies - Quality Sleep Quality sleep is essential for gut health and overall health. Aim for seven to nine hours of restful sleep per night depending on your own needs to support optimal digestion, immune function, and hormone regulation. Establish a relaxing bedtime routine, create a comfortable sleep environment, and prioritize consistent sleep schedules to optimize your sleep quality. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711487456704-WPNB4KMOIY4JY2JLW91O/image-asset.jpeg Blog - Optimizing Gut Health: 5 Essential Strategies - Stay Hydrated Adequate hydration is crucial for maintaining a healthy gut. Drinking plenty of water helps support digestion, nutrient absorption, and the elimination of waste products from the body. Aim to drink at least eight glasses of water per day, and hydrate with herbal teas, coconut water, and homemade bone broth for added gut-nourishing benefits. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711487592913-BNP6CM7JQJNZG8TLY525/image-asset.jpeg Blog - Optimizing Gut Health: 5 Essential Strategies - Limit Stress Chronic stress can disrupt the delicate balance of gut bacteria and impair digestive function. Incorporate stress-reducing practices into your daily routine, such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature. Prioritize self-care and make time for activities that promote relaxation and well-being. https://www.truealtheahealthcoaching.com/blog-1/bone-broth-and-gut-health monthly 0.5 2024-03-28 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711485131012-SJ7HGVOBB79XV3PTIAGO/image-asset.jpeg Blog - Bone Broth & Gut Health - Incorporating Bone Broth Into Your Routine Adding bone broth to your daily routine is simple and versatile. Enjoy it as a warming beverage, use it as a base for soups, stews, and sauces, or incorporate it into your favorite recipes for an added nutritional boost. Whether homemade or store-bought, choosing high-quality bone broth made from grass-fed, organic bones ensures maximum nutrient content and benefits. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711484903968-E4VGYC14VMKGKQ7UIZYG/image-asset.jpeg Blog - Bone Broth & Gut Health - What is Bone Broth? Bone broth is a nutrient-dense liquid made by simmering bones and connective tissue, typically from beef, chicken, or fish, in water over an extended period. This slow cooking process extracts valuable nutrients like collagen, amino acids, gelatin, and minerals, resulting in a flavorful and nutrient-rich broth. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711485020419-B91Q2NZ8Q63MZQGLHKMM/image-asset.jpeg Blog - Bone Broth & Gut Health - The Gut-Healing Power of Bone Broth At the heart of bone broth's healing properties lies its ability to support gut health. The rich collagen content in bone broth helps soothe and repair the lining of the gut, promoting digestive wellness and reducing inflammation. Additionally, bone broth is a rich source of amino acids like glutamine and glycine, which play crucial roles in maintaining the integrity of the gut barrier and supporting optimal nutrient absorption. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711485053113-HRAHRLQYTIP7AH0RU6MB/image-asset.jpeg Blog - Bone Broth & Gut Health - Benefits of Bone Broth for Gut Health Incorporating bone broth into your daily routine can yield a myriad of benefits for gut health, including: Supporting Digestive Function: The gelatin and amino acids in bone broth help support the production of digestive enzymes and stomach acid, aiding in the breakdown and absorption of nutrients. Soothing Inflammation: The anti-inflammatory properties of bone broth can help calm inflammation in the gut, providing relief for conditions like leaky gut syndrome, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD). Promoting Gut Integrity: The collagen and gelatin in bone broth help maintain the integrity of the gut lining, preventing leaky gut and supporting overall gut health. Boosting Immune Function: A healthy gut is essential for a strong immune system, and bone broth provides the nutrients needed to support immune function and resilience against illness. https://www.truealtheahealthcoaching.com/blog-1/crafting-a-balanced-plate monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711484320999-ENZTUFVAZPBMY52PSGH3/image-asset.jpeg Blog - Crafting a Balanced Plate - Taste Eating should be a pleasurable experience, and flavor plays a crucial role in enjoying your meals. Experiment with herbs, spices, and seasonings to enhance the taste of your dishes. Get creative in the kitchen and don't be afraid to try new flavor combinations to keep your taste buds excited and engaged. When our meals taste good we are so much more likely to stay on track with our food goals! https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711484261253-ILSEGR2F7TBW5LQVH63P/image-asset.jpeg Blog - Crafting a Balanced Plate - Healthy Fats Healthy fats are the underrated heroes of a balanced plate, offering a wealth of benefits for both body and mind. Fats are not the enemy! Incorporating sources of healthy fats such as avocado, nuts, seeds, olive oil, and fatty fish not only adds flavor and richness to your meals but also supports brain health, hormone production, and nutrient absorption. Embrace the natural goodness of these fats by drizzling olive oil over salads, adding avocado slices to sandwiches, or sprinkling nuts and seeds over yogurt or oatmeal. By prioritizing healthy fats, you'll not only enhance the taste and satisfaction of your meals but also nourish your body from the inside out. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711484165728-IX0ZPG561TR46MR8UBVH/image-asset.jpeg Blog - Crafting a Balanced Plate - Complex Carbs Complex carbohydrates provide a steady source of energy and are rich in fiber, vitamins, and minerals. Include a variety of whole grains like brown rice, quinoa, barley, farro, or whole wheat pasta on your plate to complement your protein. Opt for minimally processed carbohydrates that retain their natural nutrients and fiber content for optimal health benefits. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711484101498-9KGA9LMFRSWHQXV87CTE/image-asset.jpeg Blog - Crafting a Balanced Plate - Protein Protein is the cornerstone of a balanced plate, providing the essential building blocks for muscle repair, immune function, and satiety. Incorporating a variety of protein sources ensures you're meeting your body's needs while enjoying a diverse range of flavors and textures. Choose from an array of options such as lean meats like chicken or turkey, fatty fish like salmon or mackerel, plant-based proteins like tofu or tempeh, and legumes such as beans or lentils. By embracing a variety of protein sources, you not only satisfy your nutritional requirements but also add depth and richness to your meals while keeping you satisfied. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711484351912-PIFJG7CI53TS8KBTPMNY/image-asset.jpeg Blog - Crafting a Balanced Plate - Fiber Fiber is essential for digestive health, supporting regular bowel movements, and promoting feelings of fullness and satisfaction. Include plenty of fiber-rich foods like fruits, vegetables, whole grains, legumes, nuts, and seeds on your plate to ensure you're meeting your daily fiber needs. Aim to fill at least half of your plate with colorful fruits and vegetables to boost your fiber intake and add variety to your meals. https://www.truealtheahealthcoaching.com/blog-1/5-ways-to-build-a-healthier-diet monthly 0.5 2024-03-24 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711241091822-RAUSIJ0NV9Y25KTXLEI1/image-asset.jpeg Blog - 5 Ways to build a healthier diet - Find The Enjoyment One of the most important aspects of maintaining a healthy diet is finding enjoyment in the foods you eat. While it's essential to prioritize nutrient-dense foods that nourish your body, it's equally important to savor the flavors and textures that bring you pleasure. It can be incredibly hard to have a positive mindset when starting a new diet even if it’ll help us feel better or help heal our bodies. I remember really struggling to find the joy in food when going on my first elimination diet all I could see was all the foods I couldn’t eat anymore. I encourage you to look up meals that get you excited about your diet or look at all recipes you really enjoy and see how you can adapt them to fit your new food goals. By creating excitement and enjoyment around the foods we eat it'll be a lot easier to stay on track with your new goals. By prioritizing enjoyment, balance, and mindfulness in your approach to eating, you can create a sustainable and fulfilling diet that nourishes both your body and soul. Remember that food should be a source of pleasure, not punishment, and that finding joy in your meals is an essential part of living a healthy and vibrant life. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711240824922-KDA4Y468JZ93448VGBXW/image-asset.jpeg Blog - 5 Ways to build a healthier diet - Planning Ahead Embarking on a journey towards a healthier diet or new diet can feel overwhelming, but with some strategic planning, you can set yourself up for success and make the transition smoother and more sustainable. Here are some practical tips for planning ahead: https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711240639505-3DRYEY9B1QMI4Y6LUFVO/image-asset.jpeg Blog - 5 Ways to build a healthier diet - Building a Balanced Plate Creating a balanced plate is a fundamental principle of healthy eating that ensures you're getting a diverse array of nutrients with every meal. By including a variety of food groups in appropriate portions, you can optimize your energy levels, support digestion, and maintain stable blood sugar levels throughout the day. Here's what to look for when building a balanced plate: https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711240581863-CHNNALKMYG8I2G4LBT0L/image-asset.jpeg Blog - 5 Ways to build a healthier diet Red: Start by incorporating vibrant red fruits and vegetables like tomatoes, strawberries, red peppers, and watermelon into your meals. These foods are rich in lycopene, a powerful antioxidant that helps protect against heart disease and certain types of cancer. Orange and Yellow: Bright orange and yellow fruits and vegetables such as carrots, sweet potatoes, oranges, and mangoes are packed with beta-carotene, which is converted into vitamin A in the body. Vitamin A is essential for healthy vision, immune function, and skin health. Green: Leafy greens like spinach, kale, and Swiss chard are nutritional powerhouses, providing a wealth of vitamins, minerals, and fiber. Additionally, green vegetables such as broccoli, Brussels sprouts, and green beans are rich in antioxidants like vitamin C and phytonutrients such as sulforaphane, which have been linked to a reduced risk of chronic diseases like cancer and heart disease. Blue and Purple: Deep blue and purple fruits and vegetables like blueberries, blackberries, eggplant, and purple cabbage contain potent antioxidants called anthocyanins, which help protect cells from damage and reduce inflammation in the body. These colorful foods are also associated with improved cognitive function and a lower risk of age-related cognitive decline. White and Tan: Don't overlook white and tan fruits and vegetables like onions, garlic, cauliflower, and mushrooms. While they may not be as visually striking as their colorful counterparts, these foods are still rich in important nutrients like vitamin C, potassium, and selenium, which support immune function and overall health. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711241184495-6BV64EVTJ5Y9S2SASMJV/image-asset.jpeg Blog - 5 Ways to build a healthier diet 1. Fill Half Your Plate with Colorful Vegetables: Vegetables are packed with essential vitamins, minerals, and fiber, making them an essential component of any balanced meal. Aim to fill at least half of your plate with a variety of colorful vegetables, including leafy greens, cruciferous vegetables, and starchy vegetables like sweet potatoes or squash. This not only adds volume and texture to your meal but also ensures you're getting a wide range of nutrients to support overall health. This is a great time to practice eating the rainbow too! 2. Add Protein: Protein is an essential building block for our bodies, supporting muscle repair, immune function, and overall health. Including a variety of protein sources on your plate ensures you're getting a well-rounded mix of nutrients. Some people opt for lean protein options such as chicken breast, fish, tofu, tempeh, beans, lentils, or legumes. That being said everyone's bodies need different things, my body really enjoys fattier options like red meat so play around with this and see what works for you. These choices not only provide ample protein but also offer a range of vitamins, minerals, and fiber. Whether you're a meat eater, vegetarian, or vegan, there are plenty of delicious and nutritious protein options to suit your dietary preferences and needs. 3. Incorporate Whole Grains: Whole grains provide complex carbohydrates, fiber, and essential nutrients like B vitamins and minerals. Opt for whole grains such as brown rice, quinoa, barley, farro, or whole wheat pasta to complement your meal. Aim to fill about a quarter of your plate with whole grains to provide lasting energy and promote satiety. 4. Include Healthy Fats: Healthy fats are an important part of a balanced diet, as they support brain health, hormone production, and nutrient absorption. Incorporate sources of healthy fats such as avocado, nuts, seeds, olive oil, or fatty fish like salmon or mackerel into your meals. While fats are calorie-dense they aren’t your enemy, they're also highly satisfying, healthy fats go a long way in enhancing the flavor and texture of your meal. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711241028902-YQZS7Z8XR80BZ0NL4ZDJ/image-asset.jpeg Blog - 5 Ways to build a healthier diet - Make gradual changes When it comes to adopting a healthier diet, slow and steady wins the race. While it might be tempting to overhaul your eating habits overnight, making gradual changes can be a more sustainable approach in the long run. I know I have fallen victim to the all or nothing approach more than once. Now when making changes to my diet I take a more gradual approach to set me up for success. Trying to completely revamp your diet all at once can be overwhelming and lead to feelings of frustration or deprivation. By making small changes gradually, you give yourself the opportunity to adjust to new habits and routines without feeling overwhelmed. Build Sustainable Habits: Sustainable change takes time. By focusing on making one or two small changes at a time, you can build lasting habits that become integrated into your daily life. For me that looks like only buying foods that align with my goals at first and slowly crowding out my pantry of things that no longer fit my goals and then slowly but surely will have created a kitchen that only holds foods that fit my goals. Making gradual changes gives you the chance to experiment with different foods, recipes, and eating patterns to find what works best for you. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711240517376-EXXUNEZZOO61PM8QEBB0/image-asset.jpeg Blog - 5 Ways to build a healthier diet - Eating the Rainbow: One of the simplest and most effective ways to boost the nutritional value and diversity of your diet is by "eating the rainbow" of fruits and vegetables. Each color in the produce aisle represents a unique combination of vitamins, minerals, antioxidants, and phytonutrients that play a vital role in supporting overall health and well-being. By eating a diverse amount of each color of the rainbow we firstly are creating diversity in our gut microbiome and ensuring we are getting the nutrients we need. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1711240899744-3H5KOAR4NLZ2857WHNEF/image-asset.jpeg Blog - 5 Ways to build a healthier diet 1. Create a Weekly Meal Plan: Take some time at the beginning of each week to plan out your meals. Consider your schedule, dietary preferences, and nutritional needs when selecting recipes. Planning your meals ahead of time not only saves you the stress of figuring out what to eat each day but also helps you make healthier choices by avoiding last-minute, less nutritious options or even just throwing the towel in and ordering doordash! 2. Batch Cook and Prep Ingredients: Spend a few hours when you have the time to batch cooking and prepping ingredients for the week ahead. Cook grains, chop vegetables, and marinate proteins in advance, so they're ready to go when you need them. Having prepped ingredients on hand makes it easier to throw together quick and nutritious meals, even on busy weeknights. 3. Stock Up on Healthy Staples: Keep your pantry, fridge, and freezer stocked with healthy staples like whole grains, canned beans, frozen fruits and vegetables, nuts, seeds, and spices. Having a well-stocked kitchen makes it easier to whip up nutritious meals without having to make frequent trips to the grocery store and helps you avoid reaching for things that don’t fit your goals because there was nothing else in the house. 4. Pack Snacks and Meals on the Go: Pack snacks and meals to take with you when you're on the go. Whether you're headed to work, running errands, or traveling, having healthy options readily available helps you avoid relying on convenience foods that may not fit your food goals. 5. Do some research on restaurants around you that fit your food goals, it’s hard feeling like you can’t be involved in social outings or go out and get yourself a treat. Take the time to look up menus and restaurants in your area so you already know what places you can go and enjoy a meal stress free that fits your goals. https://www.truealtheahealthcoaching.com/blog-1/the-empowering-journey-of-home-cooking monthly 0.5 2024-03-20 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1710960472301-D0I1PIPIJP9VT5XU7G73/image-asset.jpeg Blog - The Empowering Journey of Home Cooking - Empowerment Around Food At the heart of home cooking lies a sense of empowerment – the ability to take control of what we put on our plates and how we nourish our bodies. By choosing the ingredients, flavors, and cooking methods that resonate with us, we reclaim our relationship with food and cultivate a deeper appreciation for the nourishing power of whole, unprocessed ingredients. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1710960303063-DD3P2LOIJ36BPOB8EB8J/image-asset.jpeg Blog - The Empowering Journey of Home Cooking - Helps Keep Meals in Line with Your Food Goals Cooking at home enables us to align our meals with our individual food goals, whether it's eating healthier, incorporating more plant-based foods, or exploring new culinary horizons. By preparing our meals from scratch, we have full visibility and control over the ingredients, portions, and nutritional content, empowering us to make choices that support our health and well-being. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1710960398282-Q7EO9J4AMZRVKJXPX3MA/image-asset.jpeg Blog - The Empowering Journey of Home Cooking - Creates Diversity in Meals The kitchen becomes our canvas for culinary creativity, where we can explore a world of flavors, cuisines, and ingredients. Cooking at home allows us to break free from the monotony of pre-packaged meals and takeout, opening up a world of endless possibilities and culinary adventures. Whether it's experimenting with new spices, trying out exotic ingredients, or recreating beloved family recipes, home cooking invites us to embrace diversity and celebrate the rich tapestry of flavors that the world has to offer. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1710960359489-75VI9581ADK0M8C8398S/image-asset.jpeg Blog - The Empowering Journey of Home Cooking - Keeps Meals Free of Additives & Preservatives One of the most compelling benefits of cooking at home is the assurance that our meals are free of additives, preservatives, and other unwanted ingredients commonly found in processed foods. By preparing meals from scratch using whole, natural ingredients, we can avoid the hidden sugars, artificial flavors, and unhealthy fats that lurk in many packaged foods, ensuring that our meals are as wholesome and nourishing as possible. https://www.truealtheahealthcoaching.com/blog-1/prebiotics-vs-probiotics monthly 0.5 2024-03-19 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1710866939015-W0OW9PHX9BT7VA0W9T9J/image-asset.jpeg Blog - PREBIOTICS VS PROBIOTICS - Exploring Probiotics: Probiotics, on the other hand, are live microorganisms that confer health benefits when consumed in adequate amounts. These beneficial bacteria can be found in fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha, as well as in supplement form. Probiotics help maintain a balanced microbial ecosystem in the gut by crowding out harmful bacteria, promoting digestion, and supporting immune function. They have been associated with various health benefits, including improved digestion, reduced inflammation, enhanced nutrient absorption, and even improved mental health. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1710866745637-BWFULD35IWWBYHD8HASO/image-asset.jpeg Blog - PREBIOTICS VS PROBIOTICS - Unveiling Prebiotics Prebiotics are non-digestible fibers found in certain foods that serve as fuel for the beneficial bacteria residing in our gut. Unlike probiotics, which are live microorganisms, prebiotics are essentially food for these beneficial microbes. Common sources of prebiotics include fibrous fruits and vegetables, whole grains, legumes, and certain nuts and seeds. By nourishing the good bacteria in our gut, prebiotics help support a healthy microbiome, enhance digestion, and strengthen the gut microbiome. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1710868926739-MDV8D4PRI35EAYFPLJIV/image-asset.jpeg Blog - PREBIOTICS VS PROBIOTICS - Creating Balance With Prebiotic Foods Now that we know how to incorporate probiotics into our diet lets make sure we are creating balance with eating prebiotic foods along side to help all that beneficial bacteria thrive. A great make to do this is by adding flax or chia seeds on top of your yogurt or adding garlic to your dinners and salads. By pairing our probiotic foods with prebiotic foods we’ll help create the perfect environment for our gut microbiome to thrive. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1710868182436-GITAR0TBS7XZVXR3XCET/image-asset.jpeg Blog - PREBIOTICS VS PROBIOTICS - How To Incorporate Probiotics Now that we have a good understanding of what probiotics are and why we want to include them in our diet lets talk about ways to make them a part of our everyday diet. There are tons of fun and interesting ways to incorporate probiotics like drinking kombucha, adding apple cider vinegar to salad dressings or even adding a tablespoon to your water with meals, or adding kefir to your morning smoothies. By frequently adding probiotic rich foods into our daily meals we can ensure balance in our gut microbiome. https://www.truealtheahealthcoaching.com/blog-1/the-digestive-bennifits-of-kombucha monthly 0.5 2024-01-24 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1c269768-83d8-4254-be7a-37c56252d71e/image-asset.jpg Blog - The Digestive Benefits Of Kombucha - What is Kombucha? Before we dive into its digestive benefits, let's understand what kombucha is. Kombucha is a fermented tea that has its roots in ancient China. It is made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast called a scoby. During fermentation, the scoby ferments the sweetened tea into a fizzy, tangy beverage with a unique flavor profile packed with probiotics. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/4020bf70-bfc0-4f36-ba15-03dc6fbb1917/image-asset.jpg Blog - The Digestive Benefits Of Kombucha - Digestive Enzymes: In addition to probiotics, kombucha contains digestive enzymes that can aid in the breakdown of food. Enzymes such as amylase, lipase, and protease play a crucial role in the digestion of carbohydrates, fats, and proteins. Including kombucha in your diet can help support the body's natural digestive processes. In addition to kombuchas digestive enzymes the heart of kombucha's distinctive flavor profile lies its acidity, a characteristic that contributes to both its taste and potential digestive benefits. Organic acids produced by the fermentation, including acetic acid, gluconic acid, and lactic acid, can help break down food adding in digestion. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/ddf55770-c67e-4aa7-a678-0bdeacbb65c3/Untitled+design+%285%29.png Blog - The Digestive Benefits Of Kombucha - Reducing Inflammation: Chronic inflammation in the gut can lead to digestive discomfort and other health issues. Some studies suggest that the bioactive compounds in kombucha may have anti-inflammatory properties, potentially contributing to a healthier gut environment. The fermentation process of kombucha gives rise to bioactive compounds, including polyphenols and antioxidants, which have been linked to anti-inflammatory effects. Polyphenols, such as catechins, are known for their ability to combat oxidative stress and reduce inflammation in the body. Additionally, the presence of glucuronic acid in kombucha may contribute to the detoxification process, further aiding in the body's response to inflammation. https://www.truealtheahealthcoaching.com/blog-1/journal-p monthly 0.5 2023-08-24 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692841228078-JX5XY1V435S1OK350OMP/image-asset.jpeg Blog - Journal Promts For Your Your Health & Wellness Journey - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/75d0ca7e-47dd-420b-b0f9-976468138501/image-asset.jpg Blog - Journal Promts For Your Your Health & Wellness Journey - Our health and wellness Our health and wellness is an incredibly individualized thing. No one else on this planet will have the same history, body, goals or challenges that you do. Although that may feel a little overwhelming at first I invite you to see it as liberating. There is no right or wrong way to move along this journey, because it's yours and no one else's. I also know that our health and wellbeing is an extremely sensitive topic for some people because of past or present experiences, societal pressures or even pressure from family and friends. If any of the journal prompts below seem triggering or bring up icky feelings please skip them. This is not necessarily a list to work through unless that seems fitting for you, but suggestions to get you started. Let's get into the journal prompts. https://www.truealtheahealthcoaching.com/blog-1/tipstomaintainmentalhealth monthly 0.5 2023-08-23 https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692749319267-PWY33JEIS709KNRT9ET9/image-asset.jpeg Blog - Tips To Help Maintain Your Mental Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/b6f75504-dc9a-4c80-a0aa-f1ecae5f0849/image-asset.jpg Blog - Tips To Help Maintain Your Mental Health - Getting Enough Rest & Relaxation Our constantly busy lives tend to not let us get the rest we need for healthy brain function and not getting enough relaxation can cause pent up emotions and feelings of stress. Rest can come in many different forms, rest doesn’t always look like getting to bed early or taking a nap. There is emotional rest, mental rest and so many more types of rest than the physical version we tend to think of first. Taking the time to allow the different parts of us to take the time to calm down and find balance can be crucial. Have you ever felt really tired, taken a nap and then woke up not feeling as energized as you thought you would? Maybe you didn’t actually need physical rest, but a walk listening to your favorite music allowing your brain to take the mental rest it needs. Maybe you were feeling really emotional and journaling might have left you feeling more rested. Either way and no matter what kind of rest you need, making sure you carve out the time for rest can be a great preventative measure to help keep your mental health in check. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692749573589-P75DJXV4C4OQRR3NF0EY/image-asset.jpeg Blog - Tips To Help Maintain Your Mental Health - Get Outside Sunlight exposure can do wonders for the body and mind. Exposure to sunlight can help with your circadian rhythm allowing you to get to sleep easier and wake up with ease, and I don’t know about you, but when I don’t sleep well I’m not well. Exposure to sunlight helps with our sleep cycle because when we are soaking up the sun we produce serotonin and one of serotonin’s good buddies is melatonin, one of the chemicals that helps lull us to sleep at night. The availability of sunshine has more impact on mood than rainfall, temperature, or any other environmental factor. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/1692753381688-SWL4VULI3BN65FIA5K2C/image-asset.jpeg Blog - Tips To Help Maintain Your Mental Health - eating Healthy Eating what's healthy for your body can go a long way to making us feel better in our bodies and about ourselves. Fueling our bodies with the correct foods for us can fuel you with energy to concur our day. Hangry is a thing for a reason when you’re not getting enough fueling foods it can have a drastic effect on your mood throughout the day. Eating a diet rich in Omega-3's can also boost brain function and brain health allowing you to think clearly and have the energy to tackle complicated feelings and emotions. https://images.squarespace-cdn.com/content/v1/64001b1922da433d07109a9d/50c84853-7e76-40d6-a624-788fa0f9049b/image-asset.jpg Blog - Tips To Help Maintain Your Mental Health - Do The Things You enjoy Doing the things we enjoy can release serotonin and other "happy" hormones while also allowing ourselves to relax. Remember how I said relaxing can come in all different ways? Yep, full circle moment! You know that rant we all have when we are feeling overwhelmed or on the edge of burnout… “I feel like all I do is (BLANK)!”. Our lives are not meant to be all work and no play which Is why making the time to do the things you love and spend time on your hobbies is crucial. 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