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list of the clean 15 and dirty dozen for 2018

Shopper’s guide to pesticide in produce!

April 15, 2018/0 Comments/in Healthy eating, Nutrition /by Dr Egan
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👩🏼‍⚕️Licensed ND, see me in person @tummytemple
🌿Finding the root cause of your pain
🥑Whole food enthusiast
🏕Outdoor junkie ⛷🚴🏼‍♀️🚣🏼‍♀️🎣⛵️

Allison Egan, ND
Hydration is more than just drinking water! Water Hydration is more than just drinking water! Water alone will flush your digestive and urinary tracks, which is a super important part of wellness but we’re not talking about that today. Electrolytes are minerals that are vital to many of our body’s functions. We lose these minerals through sweat and urine - so if you’re sweating a lot, like when it’s hot out, you need to replace these minerals! I don’t like a lot of common electrolyte mixes because they have added sugar (which is also technically an electrolyte but only necessary during intense activity) that is generally not necessary for day-to-day needs. I choose to either make my own electrolytes with sea salt, lemon & lime juice, and a splash of coconut water. OR I use a product like @bodybio E-Lyte to replace minerals without the added sweeteners, coloring, or flavors. Common signs of dehydration and low electrolytes: - Fatigue - Headache - Nausea - Muscle cramps - Simply not feeling well #hydration #electrolytes #water #sodium #magnesium #potassium #headaches #fatigue #heatwavepnw
It’s May day, celebrated as Beltane in the Celti It’s May day, celebrated as Beltane in the Celtic tradition. ⁣ ⁣ It marks the date between the spring and summer solstice and is both a celebration and preparation for the season to come. ⁣ ⁣ Today is a day to light cleansing fires, to give and showcase flowers, and commence the dancing to celebrate all that will grow and develop in the coming months. Traditionally rituals would also be performed at this time to protect livestock, crops, and family as we enter the season of fertility. ⁣ ⁣ 🔥 Fire⁣ 🌸 Flowers⁣ 💃🏼 Frolic⁣ 🥚 Fertility ⁣ ⁣ If you’re anything like me, this celebration had me at fire. ⁣ (𝘐 𝘭𝘰𝘷𝘦 𝘢 𝘨𝘰𝘰𝘥 𝘧𝘪𝘳𝘦! 𝘏𝘦𝘳𝘦’𝘴 𝘵𝘰 𝘢𝘯 𝘦𝘭𝘦𝘮𝘦𝘯𝘵 𝘵𝘩𝘢𝘵 𝘰𝘧𝘧𝘦𝘳𝘴 𝘩𝘦𝘢𝘵, 𝘭𝘪𝘨𝘩𝘵 𝘢𝘯𝘥 𝘢 𝘤𝘩𝘢𝘯𝘤𝘦 𝘧𝘰𝘳 𝘱𝘶𝘳𝘪𝘧𝘪𝘤𝘢𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘳𝘦𝘣𝘪𝘳𝘵𝘩)⁣ ⁣ May your summer season be filled with passion, productivity, and pleasure!⁣ Happy Beltane!⁣ ⁣ #beltane #mayday #halfway #summer #fire #flowers #frolic #fertility
An hour of our beloved sleep will be stolen this w An hour of our beloved sleep will be stolen this weekend, essentially sending us all into community wide sensation of jet lag.⁣ ⁣ Combine the loss of sleep with the altered light schedule and our 24-hour circadian rhythm gets thrown completely off course.⁣ ⁣ What is the circadian rhythm you may ask?⁣ ⁣ Your circadian rhythm can be considered an internal clock that controls your hormonal & biological schedule over a 24-hour period, and it’s heavily dependent on light input. When this cycle is disrupted (like in daylight savings time), it can have negative effects on your health and quality of life. ⁣ ⁣ Here’s a few proactive tips to help you process the time changes reclaim your sense of wellbeing this weekend:⁣ ⁣ ⏰ Set a bedtime schedule - ideally this is in place before the time change, if not try to keep a regular bedtime that sets you up to normally get 7-8 hours of sleep a night.⁣ ⁣ 📴 Avoid screen time 1-2 hours before bed - yes I said that - remember above where I said that you circadian rhythm is controlled by light - blue light from electronics is included⁣ ⁣ 🌅 Try to wake at your normal time - sleeping in will likely only prolong the process of accommodating to new light schedule⁣ ⁣ ☀️ Get sunlight first thing in the morning - again with this light thing - even 10 minutes will help⁣ ⁣ 💧 Stay hydrated - aim for half your body weight in oz’s of water a day - and try not to rely to heavily on caffeine to keep you alert, having that extra coffee will disrupt your upcoming sleep⁣ ⁣ 🏃🏼‍♀️ Move your body - This is pretty much a recommendation for everything - it’s never a bad idea to get some movement in⁣ ⁣ 👓 Extra points for using blue light blocking glasses when you inevitably end up looking at a screen before bed.⁣ ⁣ Did you know you could prepare for daylight savings? let me know in the comments which one of these steps you have tried!⁣ ⁣ #daylightsavings #springforward #timechange #daylightsavingsproblems #sleepenvironment #sleephygiene #sleep #schedule #circadianrhytm #getoutside #sunshine ⁣
It’s easier to enjoy the outdoors when you have It’s easier to enjoy the outdoors when you have activities for all seasons!⁣ (𝘱𝘭𝘶𝘴 𝘢 𝘱𝘢𝘳𝘵𝘯𝘦𝘳 𝘸𝘩𝘰 𝘦𝘯𝘫𝘰𝘺𝘴 𝘸𝘢𝘹𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘴𝘬𝘪𝘴)⁣ ⁣ #skateskiing #coldweathersports #nature #skiyalater
Positive affirmations can feel super awkward and h Positive affirmations can feel super awkward and hokey. ⁣ ⁣ And they work. ⁣ ⁣ In a nutshell, affirmations are brief positive and/or uplifting phrases or statements you can repeat to yourself to challenge negative thoughts or “self-talk”. These are a great tool to keep in your back pocket for those times you catch yourself in a negative spiral of thoughts or feelings. 🤗⁣ ⁣ The science behind positive affirmations shows that they can help change our subconscious patterns of thought, the process of repetitive thinking builds new neural networks that are more positive and adaptive. ⁣ ⁣ The positive affirmations in this post are a few I was thinking this morning.⁣ I was realizing during my morning walk today that I often use that time as moving meditation. This is all automatic for me now - similar to the habit of going for a walk - as soon as I step outside and start moving I start to think of the positive things in my life by showing gratitude. Those thoughts of gratitude then lead into some affirmations specific to the day at hand. ⁣ ⁣ Have you tried positive affirmations?⁣ Positive affirmations can help manage stress and anxiety by reducing negative though patterns, I’d love to hear your experiences in the comments below!
My top three rules for overcoming mother nature’ My top three rules for overcoming mother nature’s cruel seasonal changes:⁣ ⁣ 𝟭. Plan ahead - have gear available for all weather conditions, specifically outer wear like rain coats and/or pants. This makes excuses more difficult to succumb to.⁣ 𝟮. Layer - Always! It’s just more comfortable to be warm enough, and you can always take a layer off as you warm up.⁣ 𝟯. Go anyways - even of it’s only for 10 minutes, you’re setting a foundation of healthy habits. And building a foundation is all about consistency, eventually the perceived benefit will outweigh the discomfort of going.⁣ ⁣ Today I got lucky and the weather mostly cooperated, I only had one brief shower while out on my walk. Everyday is a new adventure and living in the PNW I am not going to let a few cloud tears stop me from getting my daily walks in. ⁣ ⁣ When you are trying to implement new habits like daily walks outside it’s easy to find excuses. Share your favorite life hacks for strengthening habits in the comments below!
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