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Food allergy guide and meal plans

4 Additional Ways to Experience Your Best Health

August 13, 2020 //  by Marian Mitchell//  Leave a Comment

Pexels – CC0 License

All of us are on our own, personal life journeys. If you’re reading our blog, it’s not unlikely that you’ve taken an interest in living healthily. You know this can extend your lifespan, help you feel better in your body, and also helps you feel a certain pride in your appearance and confidence.

There is essential health advice we are all aware of, and that we all hope to follow. Exercise, dieting, sleeping well, eating plenty of vegetables, using worthwhile supplements, and reducing our alcohol intake are perhaps the most common self-care methods that we are aware of. Pending any deeper disabilities or difficulties, this can help us live a much-greater life than that we may be used to. That being said, health advice is also important, even if it only applies to you.

For instance, a smoker may find that in addition to all of the above efforts, quitting this habit is high up on the list of things that would help them at this moment. So, how else can we think about our personal needs? With the following guidance, you’ll be able to define that more easily:

Clear Your Stress

Moving In A New Direction: Fixing Your Body Problems As You AgeClearing your stress is important. Think of your stress like an overcast sky, filled with clouds. This can be how muddy your thought process is when you’re struggling with stress. Worse than that, sometimes thunder can appear and leave you unable to function as you might have. 

Stress can build for a whole host of reasons. It is a survival mechanic we have developed to help us understand when we should flee a situation. Yet in modern social etiquette, fleeing is usually not acceptable. It can also be that stress accumulates when we have too much complexity to deal with in our lives, and even approaching one solution means you’re leaving ten other, growing problems unattended.

Ironically, it takes a clear and focused mind to begin that battle with strength and optimism. So, how can you clear your stress? Well, meditation has proven to be one of the most effective measures against it. From Vipassana to Transcendental to other mindfulness techniques, spending time in a still, quiet place focusing on your breathing, or on a personal mantra, can help you slowly dissolve your stress, part the clouds, and help you think more easily. 

Resolve Personal Problems So You Can Let Go

Personal problems, that is problems you regularly struggle with or threaten to take over your life, can often be big barriers in the way of your goals, hopes, and dreams. They can even prevent you from living well from day to day.

So, how can we understand the extent of a personal problem, and take measures to combat it? Well, first we have to be totally honest about what that issue may be, and how it may manifest. It might take time to understand what your needs are, and how to move forward with a decision. Everyone has their own struggles, from going ahead with a home abortion to dealing with past addiction issues or alcoholism in the present. What matters is wanting to change or to get the aid you need.

Then, speaking to a professional service for help, being honest with yourself (so you can frame the problem directly) and taking minor steps to improve based on this information will see you through. Just remember, it’s important not to think yourself alone no matter where you are. Everyone is fighting a hidden battle, and it’s important for us all to become empathetic and understand this more and more. Staying true to yourself means doing what is right for your authentic self, no matter how others may look at it. If this means you have to finally give up the ghost and admit to your boss your troubles in order to get the help you need, that’s important. Yet as we said, framing the problem correctly is always the first step.

Managing Good Habits

Managing your good habits is essential because they really do automate and make a routine of your healthy living. Perhaps you wish to intermittently fast each day, allowing your body to gain the digestive rest it needs to focus on cell growth and many other benefits.

You may decide to use apps like Zero to help track your fasting hours. Immediately after eating your last meal of the day, setting the timer will help you track your fasting hours, and notify you when you can begin eating again. This helps you move along in a timeline that’s right for you, and gives you the chance to feel more comfortable in your various dietary habits.

Additionally, apps such as MyFitnessPal allow you to scan the food you purchase and enter how much of it you’re eating, alongside some handy digital scales. This can help you calculate exactly how many calories you’re eating each day, without having to do the math yourself. If you get into the habit, you’ll be able to lose, maintain or gain weight easily, as you’ll know exactly how the things you eat are contributing to this. That, again, is a great place to start.

Curating Your Social Environment

Improving Your Lifestyle Is Simpler Than You ThinkRemember that your personal health is also social. Do those you know always seem to get into extensively dramatic and stressful situations? Do you rarely feel supported by those next to you?

Or are they also interested in living a healthy lifestyle? Are they supportive? Would they be there if you needed them, and vice versa? We are all an amalgamation of the four closest friends we have, and so it’s important to notice how social presence is affecting you, either for better or worse.

With this advice, we hope you can more easily understand the personal measures that translate to your particular healthy-living situation. Remember that we are all on our own journeys and that it’s okay to experiment to find what works for you. This is a marathon, not a race, and so pacing ourselves and staying proverbially hydrated is important for success.

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Hi! I’m Marian

About UsHere at Road to Living Whole we make following your doctor's therapeutic diet plan for your health recovery effortless. We have a variety of resources for you including meal plans, online webinar courses, and coaching services all designed to cut out the guess work so you can live your life and quickly regain your health. We are so glad you are here.

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mairmitchell

I help ND's patients follow the diet side of the treatment plan so they can effortlessly feel better faster.
🍲Therapeutic meal plans 🤟Coaching

ℝ𝕠𝕒𝕕 𝕥𝕠 𝕃𝕚𝕧𝕚𝕟𝕘 𝕎𝕙𝕠𝕝𝕖
First camping trip of 2021! ❤️ Shooting practi First camping trip of 2021! ❤️ Shooting practice, fire making with flint and steel, beef stew, and great views.
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If you can't wrap your head around it, I have a meal plan and online coaching program that can help give you the jumpstart and tips you need to make it work. I also help you transition off the diet and back into a normal healthy eating lifestyle at the end of the 3 months! Learn more here: https://www.roadtolivingwhole.com/low-mold-diet-guide-meal-plan/

*the link is also in my bio
Working from home have you more sedentary than eve Working from home have you more sedentary than ever? You aren't alone!

I'm hearing this from friends and clients alike. They used to get at least 6000 steps in a day and now they are lucky if they get 2000. They are having more hip and back pain too. At the office the bathroom is a lot further away, we had meetings to walk to, lunches, etc. Now literally everything is often on the computer. How does one build movement into your day when there isn't much room to do so? I have a couple of suggestions:

1. Take a 10 minute break every hour or between tasks. Go for a quick walk around your building, do some stretches, go refill your water, do a quick HIIT workout, just get up out of the chair and give your eyes a break. This micro breaks will not only improve your physical wellness, they actually help you be more productive too!
2. Workout during what would have been your commute time. There are a lot of free and paid workout programs out there that are 10-60 minutes long. Replace your would be commute with a workout. There's no reason not to!

These are my suggestions. What have you been doing to include movement into your days?
Spaghetti squash is a great low calorie and nutrie Spaghetti squash is a great low calorie and nutrient dense pasta replacement. It does have a different, sweet flavor that I prefer to pair with a mild spicy sausage or spicy marinara sauce versus pesto or other sweeter sauce.

This quick dinner is just a couple of chicken or pork sausage cooked in the pot with olive oil and garlic, then add in kale and basil leaves plus a couple of cups of cooked and shredded spaghetti squash topped with salt to taste. It's a regular during the fall and winter months. 

You can find the full recipe here: https://www.roadtolivingwhole.com/spaghetti-squash-sausage-baby-kale/
Healthy fats don't make you fat. Fat has been dem Healthy fats don't make you fat.

Fat has been demonized for years. The popularity of the ketogenic diet has brought it back into fashion, but there's still an innate pull to avoid it.

Did you know that studies since the 1950's have consistently shown that a diet higher in fat and lower in carbs (not ketogenic levels) reduces your appetite while also keeping you satiated? Also, those who eat this way consume 300-600 calories less per day without feeling hungry? Pretty dang cool.

Healthy animal fats are also one of the few sources of nutrients necessary to support the immune system including vitamins, A, D, E, and K2. 

Healthy fats include:
Butter (from pastured animals)
Egg yolks
Fatty fish
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Olives and olive oil
Avocado and avocado oil
Nuts, seeds, and their butters
Lard and tallow from pastured animals

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Mold toxicity while rare is often a root cause iss Mold toxicity while rare is often a root cause issue to many other health conditions including
autoimmune disease
migraines
joint pain and swelling
chronic fatigue
systemic pain and inflammation
chronic sinus issues
stubborn GI issues
and many more that nothing seems to help improve

Mold exposure typically happens in the home or office and the constant exposure slowly takes hold in the body. Once it takes hold, it is stubborn and is an extremely long process to get rid of. Typically you find out you have mold in your system through a blood test.

WHAT TO DO IF YOU TEST POSITIVE FOR MOLD
#1 Test your home
If you test positive, then you'll want to get your home tested. If your home has a mold issue, remediation is the best course of action versus trying to take care of it yourself. They will protect your AC system and the rest of your home so that the mold doesn't spread to new areas and continue making you sick.

#2 See a Knowledgeable Doctor
Secondly, you'll need to see a doctor well versed in mold toxicity (like Dr. Geyer) to get on a supplement plan to slowly add-in binding agents and ones to support your intestinal tract, liver, and kidneys during the detox process.

#3 Limit Mold Intake For 3-6 Months
This is where a low mold diet comes into play. You have to limit the number of mycotoxins entering your body through your food for 3-6 months so that you can starve the mold out instead of constantly replenishing it. This is an essential step in recovering from Mold Toxicity/Mold Illness.
I love when simple meets flavorful. Sometimes I'm I love when simple meets flavorful. Sometimes I'm amazed at how delicious just a few ingredients can truly be. This beauty is:
1 bag @traderjoes cauliflower gnocchi
1 tbsp extra virgin olive oil
4 tbsp pesto sauce
1/3 cup sliced sundried tomatoes
1/3 cup kalamata olives
1 cup cooked chicken breast cubed
1 handful arugula

Cook gnocchi according to directions, then add all ingredients except the arugula and cook for 3-4 minutes. Then fold in arugula and let wilt for 1-2 minutes. DONE! 

Get the recipe again here: https://www.roadtolivingwhole.com/mediterranean-style-cauliflower-gnocchi/
5 key elements to a sustainable meal planning syst 5 key elements to a sustainable meal planning system.

If it's not easy, you won't stick to it. Then you'll be spending way too much on a mixture of groceries and eating out.

A sustainable meal planning system includes all of these:

▪️has just enough variety to make it enjoyable
▪️simple to shop and prep for
▪️includes vegetables with every meal
▪️uses recipes you enjoy and know how to cook
▪️leaves room for going out and having a life

Meal planning is usually easier said than done. If you want more in-depth help and training on how to meal plan for your crazy life, check out my Meal Planning Program here: https://www.roadtolivingwhole.com/meal-plans/
Eating well is simple. It doesn't matter what food Eating well is simple. It doesn't matter what food sensitivities you have, gut issues going on, if you need to eat low mold, low histamine, low oxalate, need to avoid fructose, or have autoimmune disease, this is the foundation. From there it's just tweaks.
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