This Week Clean It Up
Day 1 - The benefits of taking a break from sugar.
Day 2 - Alcohol: Benefits of Sober Months and our relationship with booze
Day 3 - Gluten - The “Glu” in Gluten
Day 4 - Red Meat and your hormones
Day 5 - Processed Food - Bad fat vs. Good fat
Day 6 - Dairy: Bloating effects of dairy & why cheese is not the enemy
If you haven't read the one-pagers on Red Meat and Fat have a quick read.
Now, let's talk about your gut, shall we?
For those new to the Healthy Six, we have a saying in these parts
There is no such thing as bad food.
I am now about to go back on my word.
Ultra-processed food is bad food.
The thing about being a health and wellness coach - and a journalist who is continually reading the latest research - is that you have to be willing to shift gears. While "everything in moderation" is an adage we all love to hold in our back pocket, I have often argued that we are not moderate people in 2024, and so trying to live in moderation is much harder than living with Healthy Six pillars, systems and routines. When we meal prep, when we plan our workouts, when we don't buy the ultra processed food....we set ourselves up for success
This past week, ultra-processed food was linked to increased risk of dementia and storke. And you should be scared: According to the study, published in the British Medical Journal and reported about at Harvard Health here foods with long lists of additives increased:
.....risks for premature death, cardiovascular disease, mental health disorders, diabetes, obesity, and sleep problems. Associations between ultra-processed foods and asthma, gastrointestinal disease, some cancers, and other health issues were limited, the authors say, and need further investigation.
It comes down to the gut. When we shift the microbiome of the gut, through a heavy reliance on ultra-processed foods, we create conditions of illness.
More veggies. Less ultra-processed foods
As for red meat, fitness fanatics love it because, to be honest, red meat is one of the most bio-available sources of protein out there. But we don't need it, and for women it is highly disruptive to our hormones. Even outside the Healthy Six, I try to limit red meat to grass-fed, organic and only once or twice a month.
As we head into the weekend:
- Plan your workouts - we had a TON of great ones this week.
- Meal Prep on Saturday or Sunday - make a green or red lentil soup (extra recipes below), seed or almond flour crackers (recipe!) and some energy balls if you are craving sugar
- Be joyful. Take some moments to read, to walk, to pause
THIS WEEK IN PERSON - TOMORROW!!!!!
National Health and Fitness Day - 830 AM IN RIVERDALE PARK!
*** Let's go people! I need to make this an event!
5 NEW EXERCISE SNACKS This Week (mobility below)
As of June 1st, I will be shooting and releasing 5 exercise snacks weekly. My goal is for this to become a subscription model for newer members! But you get to reap the benefits!
RECIPES
Thai Curry Lentil Soup
Easy Almond Flour Crackers
Cottage Cheese (my new BFF) breakfast toast
Today's FLOW
MEDITATION: 14-Day Establish a Positive Mindset - are you doing it???
I had therapy today. I was reminded by my therapist that there is nothing exercise can't cure with mental health conditions. That is your sign to go for a walk, workout and simply embrace your healthy body.
You don't have to be the fittest person on the block
You have to keep getting fitter, through small acts, every day.
Erin
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