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Here is the movement snack for the week.

We are splashing our face with water to activate the Vagus Nerve, add more movement with our blood vessels, and helping the lymphatic system.

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I am so excited to share with you today’s interview with Dr. Alyssa with the Reset 3 program.  She is a chiropractor, is able to provide acupuncture, and the developer of the Vagus Nerve Treatment Protocol where she can help you to begin easing your chronic pain, stress, and anxiety by focusing on your Vagus nerve.  Whether you are just now moving back into school and the workplace with this new normal or you are already back into this constant state of go go go, we are at a point in time where we are all dealing with so much stress, anxiety, and added fear of not knowing everything that is happening in our world right now.  Dr. Alyssa is here to provide us with so many great takeaways on how we can work on flipping our stress and anxiety responses for ourselves and our children and move more into this, much needed, relaxed state.  So join me now as we learn more about Dr. Alyssa and her Vagus Nerve Treatment protocol.

Time Stamps:
(1:20)-Dr Alyssa explains how she came up with the Vagus Nerve Protocol
(4:05)-Discussing our current culture and people showing more signs of pain
(5:25)-Fear shuts down the vagus nerve
(7:00)-How do we start to move through this time of the world opening back up
(10:45)-Dealing with cortisol and the sympathetic state
(11:45)-First thing you can start to do to help calm yourself down
(14:05)-Breathing and your fight or flight response
(16:30)-Recommendations on calming down
(19:15)-Helping your kids with stress
(20:45)-How food affects your vagus nerve
(21:15)-How are brain handles stressors we see on TV
(24:45)-Diaphragm and the Vagus Nerve
(27:00)-Our biofield and how other's affect us
(29:30)-The Importance of being calm around our children
(33:00)-Earthing can help to calm our children
(33:55)-The environment in our home
(36:40)- Things you can do to start flipping the 80/20
(41:00)-Information about the Reset3 Program
(42:15)-An exercise for you to practice
(45:00)-Introverts and the Vagus nerve


So I hope you enjoyed learning from Dr. Alyssa as much as I did.  She provided us with a wealth of information on how we can not only practice getting into a more relaxed state but also how so many things we are doing in our own household has an effect on our children's stress and anxiety and how we can help alleviate some of it for them. 
https://reset3.ca/

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When I think about eating Greens I think about Gardening and a position that many gardeners practice is a tabletop position. 

So practice the tabletop position for the health of your hips, knees, feet, and pelvis.

Join me over in our Form Fit Mom community and let me know how it felt

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I know you have probably always heard that you need to be eating 5-7 fruits and vegetables every day but this is no longer the recommendation.  It has since moved up to 7-13 fruits and veggies each and every day due to less nutrients in the soil therefore less vitamins and nutrients in our food.  

It also needs to be mostly greens, vegetables, and then 1-2 fruits depending on the season.  Are you getting that in every day?

I understand it can be tough!  That was why I decided to give you some ideas to help you get more greens into your diet.  

• Add them to your breakfasts; if making eggs, you can cut up some zucchini, onions, peppers and spinach and make a yummy veggie scramble
• We all know to add spinach and kale to our smoothies, but have you ever tried cauliflower or zucchini?  It doesn't change the flavor of the smoothie, but it does add nutrients
• Keep homemade chimichurri on hand to use as a dip, smother your eggs in, add to a sandwich, use as a dressing, or put on top of anything-it truly is the best stuff ever!
• Add more herbs to your salad for extra greens; so many times we just think of the lettuce but adding fresh herbs to your salad can change the flavor profile so much
• Grow your own herbs so that you have them on hand for all of your meals; we use our Tower Garden to grow our salad greens, herbs, and microgreens
• Hide them in muffins and breads.  Yes, I know, remember the sneaky cookbook from Jessica Seinfeld?  It doesn't have to be to hide them but just so you get more in every day
• Add them to spaghetti and taco meat.  You can hide pretty much anything if you cut it small enough

How do you practice getting more greens into your daily diet?  I'd love to hear what you are doing below!

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Practice this quick alignment tip while you are driving in your car.

Form Fit Mom Community to join our community.

Read the blog:
Dealing with pains from driving - Form Fit (formfitnaples.com)

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Traveling this summer 

 -Alignment Tips

-Snack ideas 

-Tips to help you on the road with littles

-Ways to keep the kids entertained; great audiobooks, podcasts to listen to, games to play

 Free snack guide

Head to Raising_Healthyhumans on IG to see what we are up to and join us over in our FB community Form Fit Moms to share what road trips you have taken this summer.

Read the blog: Family road trip - Form Fit (formfitnaples.com)

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Grab a foam roller and join us over in the Form Fit Mom Community for some foam rolling exercises that will help to ease the stress and tension in your body.

Here are a few foam roll workouts you can try:
Roll a Tight IT band
Tight legs
Fix your humpback

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What is the #1 thing you can start doing today to help you live a healthier life?

​Drink 1/2 your weight in ounces every single day!!

​I'm sure you have heard it so often, but this truly is one of the most important things you can do for your health.

​It will help you to:

• ​feel more energy
• eat less
• feel younger
• look younger
• flush toxins out of your body
• have less aches and pains

​If you are looking to look and feel your best this year than take a moment and drink some water. 

​There are a couple of things you can do to help you get the recommended amount of water in, in a day.

• Drink 8oz of water before you get out of bed
• ​Drink a glass before each meal you eat
• ​Always have some sort of water container with you at all times
• ​When you feel the need to snack, start with some water (it may be your thirsty rather than hungry)
• ​Try drinking with a straw
• ​Try different flavored waters
• whatever your drink of choice (say coffee or wine); you must drink a glass of water before you can enjoy your second cup or glass.  It may keep you from consuming more calories

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Try LMNT electrolytes.

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Get outside, it does amazing things for your health.
It is absolutely beautiful this time of year in Southwest Florida so take advantage of it.  It also can help you live a healthier life when you take that workout outdoors.

1.  Vitamin D-the fat soluble vitamin that is essential to strong bones and healthy immune systems can safely be attained by the morning sun.


2.   Gives your eyes a rest-our eyes look at so much close up which requires the muscles in your eye to work more.  By looking at things outside and far in the distance it allows the muscles in your eyes to relax which is important for overall eye health. (Katy Bowman-Movement Matters, Alignment Matters)


3. Less anxiety and stress-green spaces have shown to decrease stress and increase mood of those who spend time outdoors and provide for mental well-being.

4. Boosts white blood cells: interacting with phytoncides (airborne chemicals emitted from plants that protect them from rotting and insects) help to boost white blood cells and reduce stress in our bodies (Katy Bowman: Movement Matters, pg 79)


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https://www.formfitnaples.com/blog1/outdoor-workouts-are-good-for-us

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We love to play board games, card games, and dice games and when we head on vacation we ALWAYS have a bag filled with them as it is one of our favorite ways to stay connected on vacation.

We have learned that we need to make a few modifications along the way with games based on the age of our children and I will give you some of the tips we use for playing some of these games, but having games to play provide us lots of laughs, some friendly competition, and reigning champions that gloat the whole trip.

I will start with our favorite dice games as they seem to be some of the easier games to play with children as there isn't a ton that you have to figure out with them.

Tenzi-We noticed that this was one of the easiest games for our youngest to play as all she needed to be able to do was match the numbers on the dice racing to see who can get all 10 dice the same first.  We always would let her start her first roll and determine which number she was going to go for based on the first roll and then we would all start rolling.  This helped because it is hard for smaller hands to hold all 10 dice and be able to look and see what she had the most of.  So that is an option for you and your family as well. 

Flash-another fun game where you are going for Yahtzee type roles but the added fun of racing to get them first, flash dice which are the lucky count as anything, and then racing to grab the highest point tile to get higher points.  This is a fast paced game with some skill as you need to be able to think and move quick.

Next is CARD GAMES

Ruckus-this game is so much fun for all ages and even the younger ones can play.  It is basically a matching game (like go fish) with the funniest drawings on them but the added bonus of being able to steal others matches.  We have had so much fun playing this game over the years and it can get a little crazy with everyone yelling out silly names like "macho man" while grabbing the other players cards.  Definitely one to try out if you haven't already.

Spot it-This is such a fun game for all ages.  Each card has a lot of designs on them and every single card has a matching design (I can't imagine how they did that), but the goal is to try to get rid of your cards before everyone else does.  When our daughter was younger, we would give her less cards than us, but never let her know this or she would have gotten upset with us. 

Some of my children let you also know what there favorite things we do in the summer.

Read the blog for more ideas. Family Game Night

Join us over in our Form Fit Mom Community to share your favorite summer games.

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