👩 Body

How to Make a Hormone-Balanced Meal?

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  • Always prepare meals with a healthy protein, fat and carbohydrate.
  • Divide your plate into thirds and fill one third with the right amount of protein (same size as the palm of your hand and the same thickness) and the other 2/3rds of the plate with vegetables, add a dash of healthy fat (olive oil, avocado, coconut, ghee, nuts/seeds) and you’ve got a hormonally balanced meal.
  • Go easy on fruits until you’re feeling a lot better. Stick to 1 cup berries/day or granny smith apples. Follow the Approved Food List.
  • Eat within an hour of waking and never go for more than 4 – 6 hours between meals.
  • Eat a high protein breakfast within a hour of waking.
  • Say a blessing before each meal. Plants and animals give their lives so that we can live.
  • Always eat a protein, fat and whole real carbohydrate together.
  • Eat when you are hungry, stop when you are satisfied.
  • Eat mindfully and relax while eating.
  • Chew each bite 25 times!
  • Eat as many vegetables as possible (2 cups at each meal for amazing fiber, vitamins and minerals).
  • Drink plenty of clean water – fluoride and chlorine free.
  • Respect your own biochemical uniqueness – don’t eat anything that makes you feel unwell.
  • Increase high fiber foods: mostly vegetables and berries.
  • Eat high EPA/DHA fish 1 – 2 times a week (i.e. wild-caught salmon) for the amazing anti-inflammatory Omega-3 fats.
  • Eat a rainbow every day and diversify your diet to get a variety of beautiful nutrients.
  • Stop eating 3 hours before bed for your body to heal and restore.

15 Day Hormone Reset Day 0

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😃 Yay! The 15-Day Hormone Reset is starting again on 09/20/21. I’m either going to watch my replay recordings from when I purchased it back it May 2021, or watch it live, or watch the September replay recordings posted in our Facebook group.

My Top 3 Health Goals (in the order of importance):

  • 1. Smooth and complete bowel movements.
  • 2. Sleep soundly throughout the entire night.
  • 3. Pain-FREE!
  • 4. Feel Happy, Energetic and more Balanced.
  • 5. Strong, Hearty Digestion.
  • 6. Mental Clarity.
  • 7. Happy Balanced Hormones.
  • 8. Healthy Body Composition.

No Judgement. There is no bad hormone score. Love 🌹 and Pure Support.

Tips for Success:

  • Clear your calendar for the 3 weeks (weekends are for catching up).
  • 🌹 Show up on behalf of yourself.
  • Take action – take just one small action per day. Small actions over time equal big results.
  • Play full out for 15 days (from May 31st to June 20th ~ 3 weeks).
  • Play full out for 15 days (from Sept 20th – Oct 4th ~ 3 weeks).

Hormone Assessment Score:

  • Part A: High Cortisol – 19 (May 2021). 11 (09/13/21).
  • Part B: Low Cortisol – 17 (May 2021). 10 (09/13/21).
  • Part C: Low Progesterone / Progesterone Resistance – 5 (May 2021). 5 (09/13/21).
  • Part D: Excess Estrogen – 10 (May 2021). 3 (09/13/21).
  • Part E: Low Estrogen – 17 (May 2021). 12 (09/13/21).
  • Part F: Excess Androgens – 11 (May 2021). 6 (09/13/21).
  • Part G: Low Thyroid – 17 (May 2021). 9 (09/13/21).
  • Part H: Insulin Resistance – 3 (May 2021). 3 (09/13/21).
  • Total: 99 (May 2021). 59 (09/13/21).

😃 Modified Intermittent Fasting Methods for Health 🥗

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無法168斷食法？專家曝「5：2」全新一招：降低腸胃負擔

https://www.nownews.com/news/5333980

「168」間歇性斷食營養師保證減肥成功最強攻略！名人「168」菜單公開：瘦子、楊丞琳、大S

https://www.womenshealthmag.com/tw/food-nutrition/diet/g33466097/168-intermittent-fasting/

比168斷食法更健康！溫和瘦身營養師激推「442飲食法」，不挨餓就能月瘦4公斤！

https://www.cosmopolitan.com/tw/beauty/diet/g36044241/442-diet-2021/

Two Sleeping Positions You Must Avoid

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Two main things to be aware of:

  • Keep your spine in the neutral position
  • Keep the pressure off of your joints – you don’t want pressure on your bony protuberances.
Two Sleeping Positions You Must Avoid – Bob and Brad
  • Sleeping on your side:
  • Make sure your pillow supports your neck so that your neck is not bent.
  • Try out the SleepOvation pillow.
  • Shoulder: create a canal for your shoulder by using a throw pillow – for shoulder pain, or as a preventative measure.
  • or not sleep on the point of your shoulder, but roll back a little bit.
  • If you have broad shoulders and/or broad hips, then you can use a towel roll/sleep roll around your waist to fill in the gap to support your back.
  • You can also place a pillow/wedge between your knees when you sleep on your side.
  • Sleeping on your stomach / prone:
  • Don’t sleep on your stomach for more than 20 minutes.
  • Joints don’t like to be at range for a long time.

Your Guide to Good Posture – The Joint Chiropractic

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  • To maintain good posture, you need to have Balance, Muscle Flexibility & Strength, and Normal Joint Motion throughout the Body – especially the spine.
  • This means that you need to be Aware of General Health, Nutritional & Exercise Considerations, and also be able to Recognize and Take Action to Correct Postural & Movement Habits at Work, Home, and while On-the-go.
  • Good Posture:
  • There are two types of posture: Dynamic and Static
  • Dynamic posture: our whole body’s posture while moving. It’s how we walk, run, lift and bend.
  • Static posture: our body’s posture while at rest. It’s how we sit, stand and lay.
  • “Good Posture”:
  • Benefits of Good Posture:
  • Reduced risk of back and neck pain
  • Better balance and coordination
  • Higher energy levels
  • Reduced stress and anxiety
  • Optimism and positivity
  • Poor Posture can cause:
  • Back and neck pain
  • Headaches and migraines
  • Arthritis
  • Digestion problems
  • Respiratory issues
  • Poor circulation
  • Adjusting Poor Posture:
  • A healthy spine is critical to good posture.
  • One of the key components to good posture is the position of your spine and the body’s ability to function optimally.
  • Chiropractors can help improve posture by adjusting the spine, strengthening the supporting muscles and soft tissue in the neck and upper back, and educating people on ways to maintain proper posture.
  • Posture can affect all areas of health; your susceptibility to injury, breathing, digestion, even nutrition to your brain ~ Dr. Kevin Lees.
  • By correcting postural imbalances, while at the same time encouraging your body to work more optimally, you and your body are able to better support good posture.
  • How to Improve Your Posture:
  • 5 easy stretches that can help you achieve and maintain good posture
  • 1. Chin Tuck: repeat 10 times.
  • 2. Shoulder Blade Squeeze: repeat 3 – 5 times.
  • 3. Abdominal Pull-In: as if moving your belly button toward your backbone. Repeat 3 – 5 times.
  • 4. Upper Body Stretch:
  • 5. Arm Across Chest Stretch: Repeat 3 times on each side.
  • Proactive Posture Tips:
  • 7 Tips to Help You Avoid Bad Posture Everyday:
  • 1. Take a look
  • 2. Get that standing desk
  • 3. Look up when texting
  • 4. Exercise
  • 5. Breathe
  • 6. Sleep right: Ideal sleeping positions
  • 7. Visit Your Chiropractor

Source(s): https://www.thejoint.com/posture

Anti-Inflammatory, Pro-Inflammatory and Foods Beneficial for Auto-Immune Issues

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Top 15 Anti-Inflammatory Foods:


1. Grass/pasture-fed meat, poultry, and wild game. 2. Lemon, limes and berries. 3. Avocados and avocado oil. 4. Green tea. 5. Non-starchy vegetables. 6. Turmeric. 7. Wild-caught fish. 8. Bone broth and Vegetable broth. 9. Apple cider vinegar. 10. Ginger. 11. Organic extra virgin olive oil and olives. 12. Fermented vegetables. 13. Coconut oil, coconut butter, coconut milk and coconut flakes. 14. Basil, oregano, thyme, rosemary, and sage, etc. 15. Garlic, onions and chives.


Top 4 Pro-Inflammatory Foods:


1. Refined Grains, Whole Grains, Grain/flour products. 2. Deep fried foods, processed foods, and most packaged foods.3. Grain-fed meats/eggs, fast foods, and soda pop.4. Most commercial salad dressings, trans-fats, margarine, and some oils (corn, safflower, sunflower, and soybean).


Top 12 Auto-Immune Diet Foods:


1. Fatty fish. 2. Olives and olive oil. 3. Turmeric. 4. Berries. 5. Avocados. 6. Leafy greens. 7. Green tea. 8. Cruciferous vegetables. 9. Coconut oil. 10. Mushrooms. 11. Carminative herbs (for example: cardamom, chamomile, ginger, fennel, cinnamon, peppermint, rosemary, and lemon balm. Others include: anise, spearmint, cumin, and coriander). 12. Bone broth and collagen.

antiinflammatoryfoods

Source(s): https://drjockers.com/autoimmune-diet/

2021 Dirty Dozen and Clean Fifteen List

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  • Clean Fifteen (least contaminated with pesticide residues):
  • Avocados
  • Sweet corn
  • Pineapples
  • Onions
  • Papayas
  • Frozen sweet peas
  • Eggplant
  • Asparagus
  • Broccoli
  • Cabbage
  • Kiwifruit
  • Cauliflower
  • Mushrooms
  • Honeydew
  • Cantaloupe
  • Dirty Dozen (most contaminated with pesticide residues):
  • Strawberries
  • Spinach
  • Kale/Collard/Mustard greens
  • Nectarines
  • Apples
  • Grapes
  • Cherries
  • Peaches
  • Pears
  • Bell and hot peppers
  • Celery
  • Tomatoes

Source(s): https://www.producebluebook.com/2021/03/17/dirty-dozen-clean-15-lists-released-for-2021/#