Take the Upgrade

Kari first shares her tips on meal planning:

• • • I like to say that leftovers are life and that is my strategy.
    • Instead of planning exactly what I'm going to have every night, I stock my fridge, pantry, and freezer with whole foods that I can easily make various meals with. It's never worked for me to try and think a week (or even further) in advance what I'm going to want that night. I make sure that I have those staples on hand and fresh foods ready to go. From there I can make whatever the kids are feeling.
    • Instead of cooking a lot of new recipes, I tend to stick with what I know my family likes and make variations of those foods.
    • I typically fix a meat and 2 veggies. (think chicken, pork tenderloin, fish,) veggies (green beans, broccoli, sweet peas, potatoes, corn) That is the easiest option.
    • To utilize leftovers in different ways:
      • • Make em crispy
          • Heat a little butter or other oil in a skillet and put your leftover veggies, or meat in.
        • Throw it in a stir fry
          • This is always a good option when you have chicken, veggies and rice or noodles. I love adding coconut aminos over top for a sweet salty flavor.
        • Plop it on a salad
          • I"ll put anything on a salad! You would be surprised how tasty roasted veggies, rice, potatoes or meats are simply put on a salad. Here are more instructions on how to make the perfect salad!
        • Upgrade your toppings.
          • I'm ALLLL about the toppings! Here are some of my favs: marinated onions, hot sauce, garlic infused olive oil, nutritional yeast, sriracha, sauerkraut, special sauce, everything but the bagel seasoning, flakey sea salt.
    • I only cook about 2 maybe 3 nights a week.
      • I normally like to cook a big dinner on Sunday nite and then cook again on Monday and or Tuesday. That way we can eat leftovers for the rest of the week. Often we will eat out or with family on Friday and/or Saturday nite.
      • So on Sunday I check the inventory I have in the fridge and base my Sunday /Monday night meal on that. I'll put meat in the fridge to thaw on Sunday night for the week.

Here are Julie's tips and strategy:

Stepwise Approach: "A week in the life of meal prep/planning"

• • 1) make a list (to keep) of you and your families "go to" or favorite meals
  • • Keep it in your kitchen, recipe book, phone, add to when you find new favs. If you don't have a list you spend more time wondering what to cook!
  • 2) look at your schedule for the week ahead (plan to do this by Friday, assuming you will grocery shop on Saturday). Determine what nights you have time to cook a quick meal and what nights you need to have a pre-cooked meal you can heat up. Thursdays are almost always breakfast night at our house.
  • 3) Choose your 3 meals from your "go to" recipe list to make for the week. Throw in a new one if you like. Choose only 1 new recipe each week. The week could look like: cook Sunday, leftovers Monday, cook Tuesday, Wednesday, Breakfast or leftovers Thursday. Eat out Friday, eat out Saturday or grill at home.
  • 4) choose 2-3 items you and your family will have for breakfast, lunch (can be some of your leftovers from dinners), and snacks. For lunch I have a salad and send leftovers with my husband and sometimes to school with kids. NEVER throw away anything!
  • 5) make a grocery list of what you need for those recipes and other meals/snacks.
  • 6) on Saturday, head to the grocery store with your list. Buy only items in your list unless there is some amazing looking produce. Use coupons and the Kroger app (great for lower prices on Simple Truth organic items) use grocery delivery services to save time and money.
  • 7) on Sunday, carve out those 1-2 hours to prep for the week and set yourself up for success! This might look like boiling eggs, roasting veggies, chopping some veggies for the week ahead for salads. I do this in the afternoon or when I am prepping for dinner to make the most of my time in the kitch
• Prep for the next day:
  • Know what's for breakfast
  • Make lunches and lunch boxes while getting dinner together (get family involved). As I plan for weeknight meals, I try to choose 2 meals that make for hot lunches for the kids. ie Spaghetti, chicken noodle soup, lasagna, lemon and garlic shrimp pasta, fried rice, hamburger helper.
  • Set out any items you need for dinner (meat from freezer,etc the night before.

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I hope you enjoy this bonus episode that we recorded for you all in navigating the times we are in. With COVID-19, things are changing by the minute. Things got REAL when they canceled school and this work from home mom was upgraded to homeschooling work at home mom. Listen in as Jamie and Ruthie share lessons they've learned from the past 5 years as being a homeschooling family. They also share secrets on how to still get some work done when your kids are home- these secrets are GOLD!

Follow along with them :

https://freedomlifejourney.com/

facebook.com/freedomlifejourney.

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Debora Mendes is a mother of two and a functional nutritionist. She specializes in women's digestive health. She works with women to improve the quality of their life by repairing their gut issues. Her program has a mind - body approach to teach women how a healthy gut influences their mindset and their ability to have a deep sense of self-confidence.

Debora opens up the podcast explaining the importance of cleansing and compares it to Spring cleaning your home. Debora shares the signs/symptoms that a person's gut is not functioning properly and is in need of a cleanse. Julie and Debora discuss and dispel the myths people believe to be 'normal' effects of aging, changes, life in general and how those effects are related to gut health.

Debora and Julie share nutrition sources that are great for supporting your body during a cleanse and improving elimination during a cleanse.

Debora shares the pro's of an elimination diet. Foods can be healthy but not tolerated well by everyone. Debora encourages journaling after eating to document how you're feeling and how your body is tolerating certain foods.

Debora and Julie discuss the importance of making changes one step at a time to avoid burnout, frustration, and feeling overwhelmed.

You can connect with Debora here:

IG handle: @deboramendesfn

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Adaptiv Calming Trio-Internal, Topical, and Aromatic Support

For stress, anxious feelings, and mood management…...let's break each down, one by one.

Both the Adaptiv Touch Blend and the Aromatic Blend (undiluted for diffusing) are a combination of unique floral, tree and herb essential oils in FCO

• Lavender - linalool, calming
• Magnolia - mostly linalool, calming
• Neroli - linalool, linalyl acetate, limonene
• Copaiba - beta-carophyllene, addictive habits
• Spearmint - carvone, uplifting
• Rosemary -alpha pinene, reduction stress
• Sweetgum - Liquidambar, calming, pain support, infectious considerations
• Wild Orange - Limonene, uplifting

Uses: Stress, Anxious Feelings, Addictions, Pain, Grief, Skin

Adaptiv Internal Capsules

Combination of essential oils + herbs to promote calm and restore joy

Anxious feelings = hypersensitivity to even mild threats

Essential Oils: (80mg total)

• Lavender
• Coriander
• Wild Orange
• Fennel

Herbals/Neurotransmitters

• GABA (gamma aminobutyric acid) 100mg
  • This is the actual neurotransmitter
  • Binds to GABA receptors (limbic system)
  • Still controversial - BBB, studies show benefit
  • Induces relaxation
  • Promotes calm
  • Can inhibit involuntary muscle contractions
  • Can enhance restful sleep

• AhiFlower (170mg)
  • Rich stearidonic acid - omega 3
  • Brain is 80% fat -> must have fat for neuronal transmission
  • May enter bloodstream more readily than even omega 3s from fish oil
  • = more DHA and EPA in the tissues
  • Studies show more increase in anti-flammatory interleukins
  • Caution in conjunction with blood thinners

• Sceletium Tortuosum (15mg)
  • Contains 4 active akaloids (natl occuring compounds nitrogen based
  • A dual 5HT reuptake inhibition, PDE4 enzyme effects -> Explain please
  • Studies support fear reduction in amygdala
  • Not only calming but mood uplifting -> hello serotonin
  • Study showed no Improvements in anxious feelings, depressive mood, stress response, threat response, sleep adjunct, pain support?
  • Doses in studies?

Let's put it all together…….

Uses:

Situational stress, chronic stress, addiction support, trauma support, grief support, anxious feelings, depressive feelings

Cautions: Consult physician, customers already being treated with SSRIs

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Dr. Meghan Birt is a chiropractor, educator, and healthy living encourager. She's also a wife and mom to two sweet girls. Dr. Meghan's love of natural health started many years before getting her chiropractic degree. Healthy food and nutrition was the catalyst into becoming a chiropractor and she was able to achieve healing in her own body through natural means. Dr. Meghan wants to inspire a love of natural health in women and believes every individual has the opportunity to live their healthiest life possible. She's also on a mission to simplify healthy living for busy women so they can begin to just enjoy food, just enjoy health, and just enjoy life.

You can find Dr. Meghan at www.meghanbirt.com and on the Just Enjoy Health Podcast.

Meghan began to explore healthy living, along with her mom, at the age of 17. She started reading books and educating herself but quickly noticed that there was an abundance of information, some that was contradicatictory. Through furthering her education with chiropractic school, Megan realized that our bodies are bio-individual and different things will work better for some than others. Of course, there are some universal ideas that are true for everyone (ie. inflammatory foods should be avoided, a diet lower in sugar) but the journey to health is a personal one. Meghan's goal is to take our complex health and simplify it so that it's not overwhelming and you take no action at all.

When Meghan was 18, she went on a mission trip to Mexico and contracted a parasite. Almost immediately, she began feeling bloated and exhausted. Meghan didn't know that she was ill and struggled through the pain and exhaustion from living with the parasite while completing chiropractic school. At the end of chiropractic school, Meghan met a doctor who performed muscle testing, detox, functional medicine and discovered she had a parasite and that was the reason her body was not functioning well. This discovery took Meghan's love for nutrition and clean living to the next level.

In this episode, we will discuss the importance of starting with the basics and making changes in your everyday life. Meghan shares her daily upgrades/non-negotiables to feel her best (nutrition, sleep, reasonable schedule). Meghan understands that making impactful changes in your life can be overwhelming. She gives the following advice "Start with something small and realize it's worth taking the extra time versus staying where you're at because there is a light at the end of the tunnel and you can feel better. Our bodies were designed and created to heal."

Connect with Meghan:

www.meghanbirt.com

Just Enjoy Health Podcast: https://podcasts.apple.com/us/podcast/just-enjoy-health-podcast/id999930816

Instagram: www.instagram.com/drmeghanbirt

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1. Signs of stress: Not sleeping well, frequent headache and neck tension, skin breakouts, excessive cravings for sweets, frequent stomach ache, feelings of sadness and lack of excitement, inability to focus.
2. 6 Practical ways to manage your stress so that it does not become the boss of you
   1. Acknowledge it
   2. Ask for help - you can't do it all
   3. Don't abandon your healthy habits - overindulgence adds to your stress
   4. Make time for you
   5. Cultivate gratitude
   6. Be realistic and set boundaries, learn to say no

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Joy Harrington is the founder of Level Up Babe - her social media coaching company where she helps women level up their businesses, mindset, and presence to go big online. She is the host of the Level Up Babe podcast - a show dedicated to help others learn how to use their rock bottom as a catalyst to something even better by sharing her own story of rock bottom when addiction and infidelity hit her marriage 4 years ago. She is a wife of 9 years, a mom to two littles and lives in Denver, CO with her family.

About a year and a half into her marriage, Joy knew that her husband, Peter, was struggling with an addiction to pornography. He also admitted to Joy that he had not been faithful while they were dating but since the time of their engagement he had been faithful, with the exception of porn. Joy had a hard time finding anyone to lean on and discuss the issues in her marriage without feeling ashamed and like there was something wrong with her or something wrong with her husband.

Joy and her husband had several significant changes in a short period of time (out of state move, new baby, a battle with post-partum depression). During this time, Peter was traveling a lot for work. Some things transpired that left Joy with this gut feeling that he wasn't being honest and possibly being unfaithful to her. Unfortunately, her suspicions were right and Joy had proof. Joy and Peter separated but did not divorce because of the children. She gave him thirty days and a list of things to do to show her why she shouldn't file for divorce.

Thankfully, Peter began to work on the list and they entered counseling. Counseling did bring up a lot of hurt and Joy fell into a period of deep grief. She felt that she had lost her identity. Joy realized that she had been putting her identity into being a wife and a mother, and that was it. That grief started her journey to figure out who she was a person and who Jesus calls her to be outside of a wife and mother and to not place her security or identity in being a wife or mom. Joy decided she was not going to be a victim of her story and she got to work on herself!

In this podcast, we talk about the two ways to process emotion and the importance of choosing the right one. Joy shares from her experience what it means to be there for others during a time of struggle, even when it may be uncomfortable. Joy's story is a story of redemption in her marriage, her faith, and her view of herself.

On Instagram: @joyharrington.ig

www.joyharrington.com

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3 Reasons Why We Compromise &

How We Can Shift Into Prioritizing

1. Time and Energy

The #1 reason we hear that others don't prioritize their health is time. But, what if you knew that the simple fact of feeling like there is never enough time is the very reason you SHOULD prioritize your health? What happens when we continue to be in this cycle of "there's never any time"? Either we just bypass and do nothing because we think we have NO time OR we look for the quick fix. We do just enough to get by. When we try to get by doing the least amount possible, it becomes the mindset of life. When we constantly ask ourselves "what's the least I can do?", it truly is never ending. Going the extra few inches is not even a thought. So, you start doing less and less and less. Minimalism breeds mediocrity and it will destroy your passion.

What does it look like to prioritize?

When you feel like you don't have enough time and energy, challenge yourself to not just do the minimum.

2. We Don't Think Change is Possible

You've tried ALLLL the things and nothing has worked.You have seemingly proven to yourself over and over again that you cannot do it.

What does it look like to Prioritize:

When you feel like change isn't possible, remember who is on the other end of that rope pulling you back down… and LET GO! Healthy, Godly discipline will follow when we trust His plans for us and remember who this is all about anyway- it's about serving and glorifying Him! It's not about us.

3. Not Believing We are Worth It

When you compromise and settle for less, not believing you are worth it, you forget whose you are! You were wonderfully made in His image. When you keep on believing that you aren't worth it, the enemy wins. Make no mistake, the enemy doesn't want you to make better choices -choices that honor God- in any area of your life. He wants you to stay overwhelmed, confused, low energy and in that constant state of "tug a war". That means you are DISTRACTED from where and what God is calling you to. He wants you to stay in this cloud. With your eyes and hearts closed to it. He wants you to think you don't have time.

What does it look like to prioritize:

When you don't think you are worth it- remember whose you are, what you're fighting for and that it won't always be easy.

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.

Kaitlyn is a pharmacist turned biohacker. After graduating from Duquesne University with her PharmD and working as a retail pharmacist for several years, she realized that prescription drugs weren't the answer to chronic diseases; they were simply covering up symptoms of disease rather than addressing the root cause. Now, as a holistic health coach, she helps women reclaim their energy, health, and happiness by teaching them how to biohack.

Kaitlyn didn't feel that she was helping people with chronic diseases and she didn't find fulfillment in retail pharmacy that she anticipated she would while in school. She watched a number of her patients get worse over time and realized that prescriptions were covering up the symptoms of chronic disease rather than correcting the root cause. She believes that most chronic diseases can be treated through lifestyle modifications. This is what motivated Kaitlyn to begin health coaching.

With her health coaching business, Kaitlyn focuses on the whole person, not just the symptoms. She takes a holistic view, discusses mindset and limiting beliefs to create a plan that addresses the root of the condition.

So what is biohacking? There are several definitions but Kaitlyn likes the one by Dave Asprey that states "biohacking is the art and science of changing your internal and external environments so you have more control over your biology". Biohacking encourages you to try different ways of eating, exercise, supplementation, and sleep to see what works best for you. It is the art of experimenting to see what works for you, all the while encouraging you to tune into your body and listen to your intuition.

Kaitlyn also discusses the reasoning behind biohacking and provides practical tips for anyone interested in pursuing a holistic approach.

4 practical ways to incorporate biohacking:

1. Healthy fats

2. Exercise

3. Cold shower

4. Meditation

Reference Episode 63: Intermittent Fasting

Apps Kaitlyn recommends:

Headspace app

Abide app

Spotify Elena Brower

Binaural Beats

Connect with Kaitlyn here::

Website: http://biohackingpharmd.com/

Instagram: @biohackingpharmacist

Facebook: https://www.facebook.com/biohackingpharmd

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Kelly Leonard is an experienced Certified Bionetic Counselor and Licensed Massage Therapist. She takes pride in providing the best preventative health and wellness treatments. Her goals include accurately assessing weaknesses or interferences in the body and providing a personalized plan to aid in the process of maintaining homeostasis or in providing energy recovery for your specific situation. Kelly has worked in the industry for 23 years, gaining experience in acupoint therapy, homeopathics and advanced manual therapy techniques.

Kelly Leonard is a bionetic counselor by profession, currently working at Butler Chiropractic & Wellness. She is married with 3 kids, the eldest is 13 years old, followed by 12, then the youngest is 7. Kelly is also a Licensed massage therapist, which what she does for the past 23 years, and gave way to be introduced with Traditional Chinese Medicine.

Learning is one of Kelly's many passions! She loves acquiring new knowledge, and exploring things that will help not only herself but also the people around her. Kelly dives deep into how biofeedback works, the importance and benefits of it.

In the interview, she discusses how our organs are connected with the different parts of our body. She believes it is always important to find the root cause and deal with it as opposed to a band-aid solution. Kelly discusses how they use frequency to understand what is going on in the body as a whole. She says that seeing someone in person will always be the best option to perform the test but if it is not possible then she can also use saliva or hair to perform an analysis.

Stay connected with Kelly:

Butler Chiropractic & Wellness, phone# 478-918-0102

Facebook:

https://www.facebook.comKellyMac

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