1) L-Theanine: Jitter-free energy
Ever heard of alpha brain waves? Associated with a state of wakeful relaxation and alertness, increased alpha brain waves can lead to a state of focused attention and creativity without the jittery feeling other stimulants can cause. You guessed it – L-Theanine has been shown to increase alpha brain activity, making it one of our fave for both promoting relaxation and a sense of calmness while simultaneously improving focus and mental clarity. Pro tip: you can get your daily dose of L-Theanine in Busy Bee.
2) Adaptogens: Say “eff no” to fatigue
Adaptogens, like Ginseng, Ashwagandha, and Rhodiola, are a class of herbs that have been used in traditional medicine for centuries to enhance the body's ability to adapt to stressors. By reducing fatigue and enhancing that natural spark within you, adaptogens empower us girls-on-the-go to tackle the day with ease. It’s no surprise that focus and energy elixir Busy Bee touts the inclusion of ginseng to help ease fatigue.
3) B Vitamins: Making food your fuel
B vitamins get an A+ in our book. A group of water-soluble vitamins, they are essential for converting the food we eat into energy. Vitamin B12 plays a specifically crucial role in energy production for the body and is mainly found in animal-based foods such as meat, fish, poultry, eggs, and dairy products. Need a new way to get your daily dose? Look no further than Busy Bee.
4) Exercise: For a happier, healthier, stronger you
This one is a no brainer. Moving your body on the reg is one of the most potent and accessible natural energy boosters available to us. Staying active helps increase blood flow, deliver oxygen and nutrients to our tissues, and supports overall cardiovascular health. That’s going to be a “yes” for us. Bonus points: exercise triggers the release of endorphins, our body's feel-good hormones, to help us feel less stressed and well, happier! (who knows the Legally Blonde line we’re thinking of right now…).
5) Protein: To maintain blood sugar levels
Ensuring your meals (especially breakfast ladies!) include an adequate amount of protein is key for maintaining stable blood sugar levels and keeping you feeling full and satiated for longer (buh-bye energy dips). Lean protein sources like chicken, fish, nuts, and seeds get two thumbs up in our book.
So yes, girls-on-the-go, we’re talking to you. You can say “no” to that mid-day slump and tackle your to-do with ease. Our goal: for you to unlock every bit of your potential, without the obstacles that stress and energy dips try to throw your way. And don’t forget, if you ever need a little helping hand? We (and Busy Bee) have got you…
Loved this article and interested in more tips and tricks? Join the My Girl mailing list for expert advice, exclusive offers and so much more.
]]>My Girl: Let’s start from the top! Can you tell us about your journey and how you discovered the world of holistic and hormone health? How has knowing more about your hormones helped you?
Carolina: Around 6 years ago, I struggled with a disordered relationship to food and my body – I was trying to shrink myself and thinking that it would make me more loved. Amidst that, I also lost my period, which led me to go on birth control as a “band-aid” solution for ‘regulating it’ - when it reality I was just in denial of the true root cause for the amenorrhea (period loss).
In 2020, I went through a massive awakening and started to realize that our health goes way beyond food and exercise - it ties into our mindset, our relationships, our beliefs, our spirituality, and so much more. I began to see health holistically, got certified at IIN as a Health Coach, and throughout that journey, also came across Cycle Syncing. I wanted to feel connected to my body and my cycle, so I decided to go off of birth control but for months after that, I still felt SO confused on how the cycle worked and how to make the right lifestyle shifts to align with it. So, I began to learn as much as I could from books, research and a hormone specialization from NCI.
Knowing more about hormones and my cycle has helped me work WITH my body instead of against it, has greatly deepened my body awareness, improved my self love, increased my energy levels and heightened my intuition!
My Girl: For anyone new to Cycle Syncing, how would you best describe what it is?
Carolina: Cycle Syncing is the process of optimizing your lifestyle, schedule, everyday routines, and mindset, based on the phases of your menstrual cycle. While a lot of content online makes it seem like Cycle Syncing is only about making changes to food and exercise, it actually goes WAY beyond that! It starts with understanding how the cycle actually works, which hormones play a part into it, and the phases that we go through from one period to the next. After that, you can start incorporating lifestyle factors that can help you feel your best!
My Girl: Now that we have the basics down, what are the 4 cycle phases and what should we know about each one? You’ve described cycle phases as “seasons”. Can you tell us more about that?
Carolina: We live in a cyclical world - a day has 24 hours, weeks have 7 days, months have 4 weeks, we have 4 seasons across each year, etc. As menstruators, the beautiful thing about our cycle phases is that they are an energetic mirror to the seasons we observe in nature! Just like nature, we also go through regular ebbs and flows, and thinking about the cycle phases as our inner seasons also makes them way easier to remember!
My Girl: What is the impact of stress on the cycle?
Carolina: Stress is one of the #1 things that can deeply affect your cycle. Typically, when we experience a stressor, our sympathetic nervous system triggers the Fight or Flight Response, causing our adrenals to secrete adrenaline into our bloodstream, and then, our HPA Axis gets activated to release cortisol. Ideally, the stressor is eventually gone, cortisol falls, and the parasympathetic nervous system activates the Rest and Digest response.
However, in our day and age where we are exposed to constant stressors (mental/physical/emotional), information, notifications and stimulation, this can lead to chronic stress activation, where the parasympathetic nervous system doesn’t even get to kick into gear. Chronic or persistent stress affects the production of menstrual cycle hormones - and I’m a big proponent of stress management as one of the MOST important things you can do for your cycle.
Reducing our cortisol and stress doesn’t have to be so complicated - some things you can do are: avoid drinking coffee on an empty stomach and aim for less than 2 caffeinated drinks/day, aim to sleep before 11 PM each night and get 7-8 hours of sleep, stay hydrated, eat regular meals (especially breakfast!), practice meditation and prioritize alone time.
My Girl: As an expert, how do you support your hormones daily?
Carolina: I support my hormones daily by going to bed before 11PM and sleeping at least 7 hours, having fiber, healthy fats and high quality protein in all of my meals, being mindful of caffeine, meditating with high vibrational frequencies first thing in the morning, drinking enough water and using as many toxic-free beauty and home products as possible. Some other things I love to do for my hormones occasionally are: dry brushing a couple times per week, epsom salt baths, and acupuncture!
My Girl: Okay, all of the recipes you share are SO drool-worthy! What’s your favorite hormone-supporting recipe right now?
Carolina: As the Taurus that I am, cooking is one of my favorite things in this world. My current favorite hormone supportive is a chocolate ‘mousse’ I’ve been having for breakfast daily!
I mix ½ cup of greek yogurt (usually Fage or Skyr) + 1 scoop of Chocolate Protein (my fave is the one from Be Well By Kelly) + 1 tbsp chia seeds + 1 tbsp oats + blueberries or raspberries!
Literally takes 5 minutes to make, is filled with fiber (which helps with regularity) and is SO DELISH.
My Girl: Showing love for your body and self is such a key focus for you. What are practices you incorporate for body love?
Carolina: Yes – helping women love their bodies is HUGE for me, and truly a big driver behind the content I make.
For me, keeping my mindset in check is one of the most important things I do for my body love. I always remind myself that my body is the vessel that allows my soul to experience life – that it’s on my side and that I should be on its side too. I also often come back to the fact that my worth is in my essence, not in my appearance.
Beyond that, I focus on practicing gratitude for my health daily, saying affirmations during meditation, and picking outfits that make me feel empowered and confident in my own skin.
My Girl: Name a few women in the wellness space that add value to your life (a.k.a. who should we all be following)?
Carolina: There are so many women I admire in this space that it’s hard to name only a few - but some of my all time favorites are Organic Olivia, Sami Clarke, Maddie Miles & April Whitney!
My Girl: What’s a quote you live by each and every day?
Carolina: “The first step to change is personal responsibility ” – it’s only when you truly take ownership for all the ways in which you are contributing to outcomes in your life that you’re able to start changing them!
My Girl: How can the My Girl Community connect with you to learn more about their Cycle Syncing and supporting their hormones?
Carolina: I have a Cycle Syncing Course that has helped lots of women align their life with their cycle – it gives all the info you need: from how the cycle is structured, to cycle hormones, the ins and outs of cycle tracking and the lifestyle shifts that support your hormone health (basically everything I wish I knew when I went off the BC pill!).
You can also find me on Instagram & TikTok at @thecarolinalifestyle, listen to my my podcast: Inner Growth, and watch my YouTube channel!
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My Girl: For anyone new to Human Design, how would you best describe what it is, how it works and how it can help you in any and every aspect of your life?
Leah: Human Design is a self awareness system that helps you understand yourself at an energetic level to guide you to living a life as your highest self. It’s a scientific and energetic system based on your time, date, and place of birth that reveals how you’re uniquely wired to operate and thrive in your work, relationships, and life. Human Design reminds you of who you are when you take away all the outside conditioning you’ve hung onto throughout your life and helps you get back to your true nature. It uncovers your strengths, weaknesses, purpose, greatest gifts, and even goes as deep into how you digest food, environments you thrive in, and more. Human Design can help you if…
My Girl: What are the 5 different Human Design Types and what are each of their “strategies”, strengths and weaknesses?
Leah: The first, most common type are Generators.
Generators make up around 38% of the population. They are the builders, natural do-ers, and have consistent fuel to work through using their gut feelings. They are magnetic and constantly pull things toward them to respond to, so rather than chasing after life, they are meant to just respond to what is coming up for them, whether that's an idea, interaction, or something in front of them.
Strengths:
Weaknesses:
Manifesting Generators: The second type are Manifesting Generators, which is a hybrid between the Generator and Manifestor. Manifesting Generators make up around 35% of the population. They are the multi-passionate, curious, creative powerhouses that are designed to use their gut when following their creative bursts of energy. Like Generators, they are also magnetic and constantly pulling things toward them to respond to.
Strengths:
Weaknesses:
Projectors: Projectors are the third type, making up around 24% of the population. Projectors are our natural guides, leaders, or “seers.” They are designed to penetrate the awareness of the world around them, but must be invited or recognized for their gift of seeing before offering their advice.
Strengths:
Weaknesses:
Manifestors: Manifestors are the fourth type, making up around 10% of the population. Manifestors are the bold trailblazers that get creative urges to go after things. Since they operate in spurts of energy and innovation, they are designed to inform others of what they are doing first before acting. That way, the rest of the world (or those impacted by their decisions) know what they are trailblazing through next.
Strengths:
Weaknesses:
Reflectors: Finally, Reflectors are the rare 1% of the population. They are our gentle, objective, and intuitive observers. They feel the energy of the world around them, whether from people, spaces, or the cosmos. Since they feel into everything, it's best they give themselves around 28 days before making a decision, that way they can feel into their decision through different experiences.
Strengths:
Weaknesses:
My Girl: What is the connection between understanding your Human Design and manifesting what you want for yourself and your future?
Leah: Human Design helps you to get into alignment with your highest self. When we are in alignment to our truest, most authentic, highest self, we attract things meant for us at a faster rate. Therefore, when in alignment to who you were designed to be, you manifest and quantum leap quicker.
My Girl: Before we dive any further, how can the My Girl community get their own Human Design chart? Are there any tips or “things to know” before they get their charts?
Leah: You can look up your chart for free on my website. You need to know your exact birth time for an accurate reading! If you don’t know yours, take an educated guess. The most important thing is your energy type, which stays consistent throughout the entire day (for the most part), so there is so much benefit in knowing that! It can feel overwhelming at first when observing your Human Chart with all the numbers, colors, shapes, and lines. Don’t worry about all that, just focus on your Energy Type, Strategy, Authority, Signature Theme, and Not-Self Theme. That’s where the best transformation comes.
My Girl: When looking at our chart, we will come across what is called our “Inner Authority”. What does that mean and how can we use that information to become in alignment with ourselves?
Leah: Your Inner Authority is a fancy word for your Intuition. Some people’s intuition comes through waiting for emotional clarity (emotional authority), some people have a gut response in the moment (sacral authority), some people have spontaneous instincts that whisper to them quickly (splenic authority), some people have to feel their heart in something or a will towards something (ego authority), some people need to talk it out and listen to their voice (self-projected authority), and some need to feel through decisions in different spaces or with people over time (no inner/outer, mental, environmental authority). Using your Authority in relationship to your Strategy is how you get into alignment with your true self.
My Girl: 70% of the population are considered “Generators”. Can you tell us even more about generators? How do they live in alignment with themselves? Where can they start?
Leah: Generators and Manifesting Generators combined make up around 70% of the population. Oftentimes, these two energy types are called “sacral beings,” which in layman's terms means they have strong, gut feelings and consistent energy fuel to work. Think of the word Generator as a literal generator - when the power goes out, you plug in the generator. Manifesting Generators and Generators have a consistent generator in their bodies, located in their sacral/gut/area below their belly button that gives them the energy to go. Living in alignment with themselves is all about trusting their gut, putting their energy towards things that excite them, and filling up with satisfaction. They can start by taking inventory of what is or is not satisfying them in their current life.
My Girl: Name a few women in the wellness space that add value to your life (a.k.a. who should we all be following)?
Leah:
Holly Owens, aka Wellthy Belly, is my favorite wellness influencer for all things holistic, non-toxic, daily health advice.
Shayna Terese Taylor for healthy recipes and intuitive lifestyle.
Iris Daileyy for modern spirituality.
My Girl: What’s a quote you live by each and every day?
Leah: "What you are afraid to do is an indication of the next thing you should do".
My Girl: How can the My Girl Community connect with you to learn more about their Human Design?
Leah: The first place to start after looking up your chart is to grab your personalized Human Design Guidebook to learn about your entire design in a detailed way! If you want to go deeper, consider booking a reading with me. For free resources, follow me on Instagram or listen to my podcast!
]]>My Girl: Grace, you’ve dedicated your time to helping women overcome everything from chronic stomach pains to relentless bloating–and it all boils down to helping them support their gut & hormone health. What are some tell-tale signs (maybe even some not-so-obvious ones) that women of the My Girl Community can look out for to signal that they have a gut or hormone imbalance they need to address?
Grace: Some of the common signs of gut imbalances are bloating, distention, stomach pains, and irregular bowel movements. Hormonal imbalances can present as painful periods, missing periods, hormonal acne, and hair loss. The more subtle signs that I see people often overlooking are things like fatigue, brain fog, and mood swings. Symptoms like these are a signal from your body that something is off, and because the body works synergistically it's typically a combination of both gut and hormonal health issues, rather than one or the other.
My Girl: What are three simple practices every woman should add to their daily lives to support their overall gut & hormone health? Why these three?
Grace: I think meditation should be a key practice because ultimately everything stems from the nervous system. Your body needs to be able to handle stress properly and if it can't, that will throw off your whole system.
Exercise is another really important one. It doesn’t have to be a crazy intense workout but our bodies are designed to move in some capacity everyday. This could be as simple as a walk or stretching.
My third one would be cooking. You know exactly what you’re putting in your body this way. Nourishing yourself with high quality ingredients and taking the time to prepare a meal is so good for your gut and your hormones.
My Girl: Okay, let’s put this holiday time off to good use and assign some homework! Can you recommend a few must-reads for those looking to level up their health & wellness?
Grace: Ooh yes. Womancode by Alisa Vitti is great for understanding your cycle as a woman, and Boundless by Ben Greenfield. I'd say that one is more of a textbook haha but it has such great information on all areas of health.
My Girl: In your opinion, what is the most underrated health hack? How about an overrated one?
Grace: The most underrated health hack in my opinion is spending time outside in nature. I don't think we spend enough time outside, and nature is so naturally healing. I think if more people dedicated time to go do that we’d all end up feeling so much more grounded.
Overrated I'd say is all these greens powders. Not that they can’t be helpful but they're not a magic bullet. You can’t replace a healthy diet with drinking a powder in the morning. It just doesn't work like that. Supplements are meant to be a supplement to a healthy diet not the end all be all.
My Girl: If you could only pick one My Girl product to take with you on your next getaway (I know, tragic!), which would it be and why?
Grace: That is tragic lol. I think I’d have to choose Eat Your Heart Out. I like to enjoy my food on vacation and taking a digestive enzyme really helps alleviate any discomfort.
My Girl: You’re going to a holiday potluck and are asked to bring a dish. What’s your go-to holiday recipe this season?
Grace: Rosemary & Sage Sweet potatoes. Super easy and so so good. You just chop up sweet potatoes, coat in butter or coconut oil, add some garlic salt, sage and rosemary and roast in the oven until they are crispy.
My Girl: Name a few women in the wellness space that add value to your life (a.k.a. who should we be following)?
@healthillie and @jessicaashwellness are some of my favorites right now! They both bring so much value and a no-bullshit approach to wellness which I really admire.
My Girl: What’s a quote you live by each and every day?
Grace: “I am devoted to this moment” Sounds corny haha but it really helps me to be present and remember that all we really have is right now.
My Girl: How can the My Girl Community get more of your expert tips & tricks!?
Grace: You can find me here!
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Hydrate… like it’s your job. Traveling in general, especially on an airplane tends to easily cause dehydration so it’s important to be diligent about your water intake to keep things flowing through you.
We're all for letting loose and drinking on vacay so we'll never tell ya to skip the booze. Since alcohol is another cause of dehydration, we always recommend matching each drink with a glass of water. Not only will this help prevent constipation but it will also keep you feeling as fresh as possible the morning after too.
One way to ensure a morning movement? Our tried and true You Go Girl natural herbal blend! Intentional with each ingredient, this blend not only kicks constipation, but also eases the GI tract, flushes out toxins, and protects the colon from harmful bacteria that may pass through. Psssst our YGG mini travel pouch is the perfect way to bring your poop pills on-the-go ;)
Skip the airport greasy and unhealthy food. Pack yourself some high-fiber snacks to stay regulated and prepared for when travel hanger hits. My Girl favorites: raw assorted nuts, apples with almond butter packs, and healthy popcorn! What’s that saying an apple a day ensures a poop a day? — something like that.
Traveling involves A LOT of sitting. It’s extra important to keep your body moving to help your digestive system keep moving simultaneously. Instead of sitting while you wait to board your flight, take a couple laps around the airport and when you arrive at your destination squeeze in some walks to explore the surroundings!
Don't let constipation put a damper on your vacation plans and prevent you from sipping a marg in a bikini. Add these five simple steps to your travel routine and feel the major difference.
xx
My Girl
]]>For our very first feature, we got to chat with certified hormone specialist (and My Girl bestie!) Paige Lindgren on all things finding balance, staying grounded, breaking out of your comfort zone, the importance of morning sunlight and so much more.
Okay, let's get into it!
Paige: Living well to me means living in the present. I feel like I am living well when I am in nature, playing sports, laughing with friends, and basking in the sun. Nutrition & exercise are great but that just gets us so far. Living well is finding balance between the body, mind, and soul!
Paige: The beach is my happy place, it is so healing to me! I try and take beach walks daily (barefoot if I can, because grounding is so incredibly good for us). I am so lucky to live near the water. Also tennis courts! I have been attempting a lot more tennis recently because I think having hobbies and just “playing” is so important as we get older. Lastly, once a month I have been going to “The Now” for a massage and I can truly say it is the best massage in LA.
Paige: You already know “Eat Your Heart Out” has my heart and soul. Digestive enzymes are so crucial for me to prevent any post meal discomfort and make sure I’m absorbing all the nutrients from my food. It is always in my purse and I get teased for having it glued to my side no matter where I go!
Paige: When I am able to help others feel healthy and happy!
Paige: "Without challenge, there is no change." This can be taken so many different ways but I really see it as a way to get me out of my routine and comfort zone. I want to grow and expand to get better. To experience that change in my life, I must challenge myself.
Paige: I am obsessed with cottage cheese bowls. I know cottage cheese is controversial haha! I have been loving them sweet and savory. For savory–I do cottage cheese, avocado, tomato, and hot sauce. For sweet–I do cottage cheese, blueberries, banana, granola, and honey!
Paige: I talk about it a lot but I really think morning sunlight is the most overlooked health hack! Not only does morning sun wake you up better than coffee, but it triggers your brain to release chemicals that help regulate sleep cycles, boost mood and energy, & releases nitric oxide in your body!
Paige:
1) A good tinted sunscreen (I love Ilia Beauty Super Serum Skin Tint)
2) A good probiotic (I love Gut Goals)
3) A big purse! (My purse has something for any scenario possible. Snacks, supplements, makeup, digestive enzymes!)
Paige:
@sarakathryns- she posts the most amazing workouts and is such a happy vibe!
@madsmaley- love her take on health and balance. She is also my fashion inspo.
@korimeloy- I love her approach to hormone balance by breaking down “health trends” and getting back to the basics of health while sharing nourishing meals.
Paige: Can I leave 3?!
It’s as simple as loading up the blender with your favorite gut-healing ingredients and opening up your capsule into the mixture before blending! BAM! That’s an instant smoothie with an extra boost, and no swallowing a pill necessary.
Add a probiotic capsule or other supplement into your morning yogurt bowl or chia pudding. Pour, stir, & finish with your favorite toppings. You won't even taste that it's there.
If you're a lover of veggie-filled savory bowls- they most likely include foods that are difficult for the bod to digest **cue our faves: kale, broccoli, cauliflower, Brussels sprouts etc. (sad face, we know). Fret not, you can simply incorporate digestive enzymes (like Eat Your Heart Out) into your meals, to assist in breaking down these foods, speeding up digestion, & ridding uncomfy post-meal bloating, gas, and food comas. Next time, try opening a capsule onto your roasted veggies, and enjoy!!
For all the gals that are busy or always on the go, no bake protein balls are where it's at. They’re honestly one of the easiest & most nutrient-dense snacks to keep you full, satisfied, and happy throughout the day. Make them extra gut-friendly by opening up a capsule of probiotics into the mixture before rolling into balls. Try it for yourself, & thank us later!
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You've most likely heard of Ayurveda but just in case you're a little foggy on the subject, let's do a quick mental refresh because this stuff is fascinating! Ayurveda is an alternative medicine system that originated in India more than 3,000 years ago. The word Ayurveda is derived from the Sanskrit words of Ayur, which means life, and Veda, which means science or knowledge. According to Ayurvedic medicine, we're all made up of a combination of five elements: air, water, fire, earth, and space. There are three main types of Ayurvedic Doshas, aka ‘bio energy centers' and believe it or not, food plays a huge factor in supporting each one. Read on to get to know your Doshas and what foods best fuel them.
The three main types of Ayurvedic Doshas include Vata, Kapha, and Pitta. Every person has a mix of all three Doshas but one is typically the most prevalent in each person. It’s important to keep your Dosha, or energy system leveled to keep your life and health well-balanced too. It's believed that when your Dosha is balanced, your mind and body wellness is at its peak. Now let's dive into the Doshas. These Ayurvedic types are based on body type, personality, and sensitivities.
Vata is defined by energy/movement and also symbolizes space and air elements. The activation of the nervous system is guided by Vata. People with the Vata Dosha are said to be thin and quick-thinking, and may susceptible to anxiety, dry skin, and constipation.
Understanding The Vata Diet:
Vatas should focus on eating warm, cooked foods rather than ones that are raw. For a Vata, it is crucial to make sure that they include a lot of high quality oils or ghee and stay extra hydrated since their bodies tend to run on the drier side.
Foods To Focus On: berries, melons, summer squash, zucchini, soups, stews, avocado, coconut, olives, eggs, nuts, seeds,
Foods To Avoid: dry foods like popcorn, crackers, white potatoes, and dried fruits.
The Kapha Dosha represents earth and water elements. Kapha is responsible for strength, immunity, and growth. People with the Kapha Dosha are calm, have a solid body frame, and may susceptible to diabetes, obesity, and sinus congestion.
Understanding The Kapha Diet:
Since Kaphas are naturally oily, they should focus on eating foods that are light, warm, dry, and rough. An abundance of fruits and vegetables are a great option for balancing Kaphas along with salads and other raw vegetables. Kaphas should aim to eat warm food over cold or cool options.
Foods To Focus On: green & black tea, potatoes, dried foods, beans, and popcorn, cooked broccoli, cauliflower, and dark leafy greens.
Foods to Avoid: cheeses, pudding, nuts, cakes, pies, breads, pastas, red meat, and fried foods. Kaphas should also be mindful of over hydrating and sip on room temperature/ hot beverages.
The Pitta Dosha is a representation of fire and water. It is thought to control hormones and the digestive system. Pitta people are fiery, have oily skin, and may be susceptible to heart disease, stomach ulcers, and heartburn.
Understanding The Pitta Diet:
A Fiery Pitta does well with foods that are dry, mild, cooling, and grounding. Raw foods are encouraged and tend to be very cooling to Pittas. Pittas should opt for cool over warm or hot foods.
Foods To Focus On: fruits like dates, limes, melons, oranges, berries, and watermelon, beans, nuts, oats, pasta, popcorn, and most vegetables.
Foods To Avoid: hot spices, fiery dishes, minimized alcohol and caffeine consumption, as well as processed foods, pastries, and canned foods. Any food that will increase internal heat is a no-go for the Pitta Dosha.
So now that you've completed your Ayurveda 101 class, head to the grocery store and whip up a meal that best supports you & your Dosha.
xx
My Girl
]]>#1 Snack Smartly
Raise your hand if you’ve found a single gut-friendly snack at an airport kiosk?…crickets. We thought so. Fill your tum before your flight, with something that will keep you feeling full for as much of your travel day as possible. While in-flight, opt for a warm tea or use the time to catch up on those 8 cups of water. For when those tummy grumbles do eventually pop up, we recommend keeping a few easy-to-digest snacks on hand like a banana and a nut butter pack, a minimal ingredient protein bar, sprouted trail mix, or homemade protein balls.
#2 Prioritize Staying Regular
There is no worse feeling than needing to go when you’re on-the-go…but not being able to! My Girl’s tip: Incorporate magnesium, a natural relaxant, to help control fluid retention and keep things moving no matter what time zone you’re in! Psst…You Go Girl is packed with Magnesium, Fennel Seed, Ginger Root and more.
#3 Add Enzymes
Enjoying our best life on vacay can mean eating a ton of meals out (without full transparency into how they’re prepared), and feeding our bods things we don’t normally consume. Cue digestive enzymes: the heroes that help us break down carbohydrates, fats, fiber and protein, all while helping us absorb the nutrients we consume and convert food into energy. As we get older, the number of enzymes our bodies produce naturally decreases, and by the time we’re 30, we can become quite deficient (sigh). To avoid the bloat and discomfort that comes with this natural process, try incorporating digestive enzymes like Eat Your Heart Out.
#4 BYO-tea bags
Teas such as mint or ginger tea have a soothing effect on the GI tract and can be helpful in managing indigestion and bloat. Travel Tip: Throw a few of your favorite tea bags into your purse or carry on before heading out–all you’ll need is some hot water (accessible on any plane or rest stop!) and you’ll be soothe sailing ;).
#5 Get that gut right, pre-flight
Those that fail to prepare…you know where we’re going with this. We’ve saved our biggest pro tip for last: Probiotics! The key: the longer they’re a part of your routine, the more benefits you give your bod. Prepare for your next adventure by incorporating probiotic-packed foods like yogurt, kefir and kimchi, and giving an all-natural supplement (like Gut Goals) a try! Packing that bod of yours with probiotics will help prevent the overgrowth of bad bacteria you may be exposed to during travel, boost your immune system, and support regularity!
Save these travel hacks for your next beach-bound vacay, babe!
Psst...have you met My Girl Minis? Throw these mini but mighty travel pouches in your purse for when you're out and about, or headed out for a much needed vacay. Either way, these cute companions ensure you never miss a day of gut goodness!
Alysia Pope is a Certified Integrative Nutrition Health Coach, Founder of PurelyPope and Host of The Purely Podcast, living in Los Angeles, CA. Alysia doesn't believe in resolutions or quick fixes, but rather that we should love ourselves and make ourselves our #1 priority year round. Her wellness philosophy all roots back to self love. Part of that is the belief that we can both love ourselves and want to better ourselves at the same time. In fact, constantly wanting to be your best self is the ultimate form of self love!
Do you ever go to a grocery store and instantly feel overwhelmed by the immense array of options available? I mean, who knew there needed to be 30 different bread or pasta options, right?! Not to mention the greenwashing and marketing claims that are now on pretty much ALL of the packaging, and many are unfortunately NOT backed up by research or science (like My Girl ;) )!!
Well, I’m here to (hopefully) remove that overwhelm and instill some confidence that you can bring along to your next grocery run! To start off, let’s learn what exactly we’re looking at when it comes to a nutrition label.
Now that you’re a nutrition label-reading pro, here are some of my favorite brands that almost always check all of the above boxes. I like to call these ‘elevated options’:
On top of these items, I always recommend having some things up your sleeve for promoting good gut health too. Gut health is the center of our health, and affects everything from our digestion to our mood to our sleep! I opt for the My Girl's Digestive Enzymes (Eat Your Heart Out) before meals. It’s going to help you break down the food more efficiently, as well as absorb more of the nutrients from the food as well! I’m also a big fan of taking probiotics (Gut Goals is a great one) daily to ensure the gut is getting all the good bacteria, and finally You Go Girl to ensure things are staying moving if ya know what I mean!!
All of this being said, remember to think of the items in your pantry as things you can ADD to a meal. I’m all for a focus on whole, natural foods, which essentially means no label, you can grow it or kill it ;) as being a majority of your diet. I always coach my clients to have protein, fat and fiber-rich carbohydrates at each meal, and then ADD into that whatever else will make them feel full and satisfied. The quantities of these are all bio-individual (meaning they will vary because we are all unique and have different needs!)
To close out, remember that balance is KEY! If you’re enjoying something every day, such as your coffee creamer or bread, then you will most likely want to choose an ‘elevated’ option that will satisfy you but also make you feel amazing with top-notch ingredients. If it’s something you’re having on occasion, go all in + enjoy!! I personally always keep ‘eat your heart out’ nearby on occasions like these to help keep the bloating at bay ;), and give my digestion a little boost. At the end of the day, that’s our goal - to be healthy and well so that we can live life to the fullest and ENJOY, and food is a big part of that enjoyment!
Xx,
Alysia
Find me on IG at @purelypope and listen to the newest episode of The Purely Podcast featuring My Girl Founder Tayla Burke.
**Please note, this article is not meant to treat, diagnose or prescribe. Consult your doctor or physician prior to making any major changes in your healthcare plan and diet.
When it comes to probiotics on the market, unfortunately, there are a lot of duds out there. Approximately 90% of them are misleading... crazy, right? Today, we're here to debunk some common myths about probiotics, while also providing the truth to these claims. No BS around here, babes.
Don't be fooled, quantity doesn't equal quality! When it comes to probiotics, the quality of the strain should be of the utmost importance over the number of billions. Billions refer to the total number of live bacteria that are contained within each capsule or serving. But if these billions of live bacteria lack quality and fail to stay alive by the time they reach your gut, they are essentially doing absolutely nothing for that bod of yours. Always be on the look out for probiotics that have a 100% survivability rate over the highest CFU count.
Of course there are certain fermented foods one could eat to increase probiotic consumption and enhance overall gut health, but food cannot be compared to high quality probiotic supplements that are formulated to tackle certain strains in your gut that food cannot. Maintaining a healthy probiotic-conscious diet paired with your daily probiotic supplement is your best bet!
While there are some probiotics on the market that may require refrigeration, this does not make a probiotic better than another. In fact, among ten of the most researched probiotic supplements worldwide, only one of them requires refrigeration.
No matter how "healthy" we may feel, our lives are constantly causing us to do things that harm our gut microbiome without us even realizing it- being stressed, not prioritizing enough sleep, eating an overly processed diet or too much sugar, and exposing ourselves to toxins within the environment. All of these lifestyle habits kill the good bacteria in our gut that protect our bodies from harm's way. Implementing an effective probiotic into daily routine, is a simple way for all of us to take care of ourselves from the inside out.
Finding a trustworthy probiotic shouldn't feel overwhelming, and we hope that debunking these myths provides some clarity as to what to look out for when searching for the perfect probiotic for you. As a company that values efficacy and proudly takes these products every single day, we made sure to formulate our products to check off all of these boxes and more. Learn more about our Gut Goals probiotic here!
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Let's face it. Many people do not realize the importance of prioritizing one's gut health. It's something that is not often talked about, and many also fail to realize that it only takes simple shifts to get on the right track to heal one's gut naturally. Listed below are five steps that break down exactly how to start the healing process of the gut. These may seem simple, but they truly make the biggest difference!
Remove anything that could be negatively impacting your gut, such as:
Replace the factors that are lacking with:
This means introducing more good bacteria into the gut! Here's what to include:
Heal and seal your gut with the following foods, supplements, and lifestyle factors:
If you gave up things to heal your gut, you can slowly reintroduce them back into your diet once your stomach starts to feel back on track. Gut healing protocol isn't aimed to last forever, life is all about balance! Remember to enjoy your favorite 'not so healthy' foods in whatever way works best for you :)
It's as easy as that to make the lifestyle switch to prioritize your gut health, love! Please do remember that everyone's gut health journey looks different; what works for us might not be what works for you. These are merely guidelines to place you on the right path to achieving all of your health goals. We are rooting for you!
Source: @frandargaville
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My Girl Hack: Save this calendar to your image to your phone & set it as your screen saver for an every day reminder :)
You got this!
xx My Girl
]]>Increased sex drive, sharper cognitive function, and improved mood are just a few reasons to get your sleep cycle in check - here’s 6 simple ways to improve sleep patterns to help you fall asleep faster and stay asleep longer.
If you struggle to achieve a good night sleep, your problem may lie in your gut. Taking a probiotic helps to balance the good bacteria in your gut and can help improve sleep patterns to help you fall asleep faster and stay asleep longer. Balanced bacteria in the gut produces tryptophan and melatonin which regulates how sleepy you feel. These gut microbes help to regulate our sleep-wake cycles (aka restless sleep) and improve how we sleep.
Be conscious of what you eat and drink especially before bed:
Create a restful environment where you can let go of the stresses of the day. Our minds work like computer programs and if you don’t close out at the end of each day, those thoughts and feelings end up downloading and becoming a part of our programming. Taking time to unwind our mind, body and soul at the end of each day is so important. We love to use these night time affirmations to release anything from the day and reset for the new day ahead. Try using one or all of the affirmations below that resonate best to guide you into a peaceful state of mind for a restful nights sleep:
Exercising daily can help burn off excess energy, reduce sleep issues like insomnia, and improve your quality of sleep. We suggest getting any vigorous workouts in earlier in the day - exercising too close to bedtime can be stimulating and interfere with sleep.
Spending time in bright light during the day will help you boost and sustain your energy during the day and regulate your sleep cycle at night for better sleep quality and duration. Daily walks are one of our favorite ways to get away from our desk and into sunshine during the week, even if it’s just for 20 min.
While daylight helps keep you awake and alert, darkness is when our body produces more melatonin - the natural hormone in our body that makes us sleepy. Our computers, phones, TVs, etc. all emit blue light exposure which trick our bodies into thinking it is day time and we need to be alert, this therefore, can make it difficult when we turn over to fall asleep.
Now we know it is unrealistic to cut off all exposure to our electronic devices in the evening but we've got a few suggestions to help reduce your exposure that won't leave you up restless at night:
Xx,
My Girl
]]>Ever noticed that a stressful day sometimes comes with nausea or bloating? The gut is deemed our second brain for a reason- with a huge correlation between gut health and the brain. The brain is connected to the gut through millions of nerve endings. The gut also produces 95% of your serotonin-chemicals in your brain that keep you happy and feeling good! Serotonin also controls how fast food moves through your system, and how sensitive your stomach is to pain and fullness from eating. The gut microbiome also plays a role in the functioning of your central nervous system. If you’re struggling with mental health issues, it’s worth taking a look at your gut.
Keeping our immune system in tip top shape is always important, but especially during a global pandemic. 70 percent of the immune system lives in the gut! A healthy digestive system is essential to making sure your body is able to fight off illness. The balance of bacteria in the gut plays a crucial role in keeping the immune system in check. Healthy bacteria in the gut can help fight off illnesses, and also helps in developing t-cells, which help your body tell what cells are your body’s and which are intruder cells.
This one is a no brainer- but a healthy gut is critical when it comes to the health of the digestive system. A well balanced, healthy gut, keeps you regular, makes digestion a breeze, and keeps your tummy feeling good. A healthy balance of bacteria in the gut also helps to maintain a healthy weight and keep you feeling good and balanced.
When the gut is in check, the body has an easier job of regulating hormones. The body does an amazing job of keeping hormones balanced- but when things are out of whack, the gut has a hard time regulating how much estrogen is metabolized and eliminated, and hormone levels can become unregulated. Elevated or suppressed estrogen levels can cause mood swings and issues with your cycle.
A happy gut translates over to a healthy body in so many ways: mental health, immunity, digestion, and hormonal health are all directly correlated to gut health. A girl with a well balanced gut and a happy tummy is unstoppable!
Xx,
My Girl
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Probiotics are a supplement containing billions of live, beneficial organisms, that help keep a good balance of bacteria in your body. While the main job is to maintain a healthy balance, there are many benefits to taking a probiotic:
7 Reasons Why You Should Incorporate A Probiotic Into Your Wellness Routine
A huge benefit of taking a probiotic is keeping your tummy feeling good. Probiotics can help reduce bloating (yes please!), stomach pain and indigestion. They also help keep you regular.
Not only do probiotics help balance bacteria in your stomach, but they also help maintain the pH balance in your vagina. Taking a probiotic can help prevent yeast and bacterial infections and keep things balanced and happy.
Taking a probiotic can help boost your immune system and help fight off bad bacteria in your gut.
The types of bacteria in your gut dictate how well you breakdown and absorb energy from food. A better balance in bacteria can help with weight management.
Antibiotics are sometimes necessary when you are sick or have an infection. Taking a probiotic after a course of antibiotics can help replenish your gut with the good bacteria that was also killed off with the bad.
An unbalanced gut can lead to an increase in anxiety. Taking certain strains of probiotics can balance our gut, and help the mind communicate better with your gut, improving mental health. They can also improve your stress response
Having intestinal dysbiosis (meaning a bad balance of good to bad bacteria) can lead to acne, psoriasis, and other skin issues. Probiotics can help manage skin inflammation. Good bacteria also can be antimicrobial, clearing away bacteria from the skin and leaving you with a healthy glow.
Probiotics are a game changer for your health- and should be the number one supplement you add into your wellness routine this year. To be most effective, you should aim to take yours everyday. The best way to take a probiotic is in the evening after a meal, as taking it on a full stomach helps keep the bacteria alive in your stomach.
]]>With Thanksgiving right around the corner, mindful eating is a great practice to incorporate into your holiday. While there is absolutely nothing wrong with indulging during the holidays, making conscious decisions to enjoy your food, and eat what your body wants in that moment can help us feel good about our choices. It’s so important to allow yourself to truly enjoy food around the holidays. Meals around a table with loved ones are where special memories are created. Mindful eating can help you focus less on any pressure or guilt around food, and more on quality time while sharing a meal with loved ones.
Practice taking 5 deep breaths before you begin eating, with a longer breath on the exhale. Deep breathing helps put your nervous system into parasympathetic mode, the “rest and digest” mode where your body is best able to digest foods.
Tune in to your hunger level before the meal. Are you starving? Neutral? Paying attention to how you feel before you start eating can help you learn your body cues and create awareness around hunger/fullness.
Pay attention to what you are eating and how it tastes. Chew your food fully and thoroughly.
Limit distractions- leave your phone away from the table and turn your tv off. It’s very easy to eat mindlessly when you are multitasking and paying attention to something else. Focus on the people you are enjoying your meal with, the conversations you are having, and the food you are sharing.
Use a meditation for mindful eating- you can find guided mindful eating meditations on Youtube, and apps like Headspace.
Don’t just focus on taste. How does your food smell? What textures can you feel in your mouth?
Observe your eating habits without judgement- if you do nothing else, do this. It’s a great place to start.
Each time you take a bite, put your fork back on your plate. Enjoy your food and take time to consider how you feel between bites.
Once you are done, tune in with yourself again. Are you satisfied? Full? How did what you eat make you feel?
These tools can be used throughout the holidays and afterwards. The more you practice, the more natural it feels and the more intune with your body you become. Have a wonderful Thanksgiving babes!
Xx, My Girl
Truth: If you find a lump, try not to automatically think the worst although it is tough. 80% of lumps found in women’s breasts are actually benign/noncancerous cysts or other conditions. Our breast tissue fluctuates based on our hormone levels and can especially go through heightened changes during menstruation and breastfeeding.
Take Action: Be aware of how your breasts normally look and feel so you can pay attention to any changes that may occur. If you feel a lump that is harder than usual or changes over time, you should always be checked by your doctor.
Truth: Roughly 70% of women diagnosed with breast cancer have no known family history. Only approx 5-10% of breast cancers are believed to be hereditary that are formed by abnormal changes in genes passed through generations. The majority (approx 90%) of breast cancers are thought to be due to lifestyle and environmental factors.
Truth: 25% of women with breast cancer are under the age of 50 years old
Take Action: According to the National Cancer Institute, all women should begin annual mammographic screening starting at 40 years of age.
Truth: No matter how big of a “health-nut” you are, no one is 100% safe. Although maintaining a healthy lifestyle is believed to help lower the risk, there is no guarantee that you won’t develop breast cancer. Most of the time breast cancer is developed from outside factors that are out of our control.
Truth:There have been persistent rumors around underwire bras restricting the flow of lymph fluid out of the breasts and the chemicals in deodorant being absorbed into the lymph nodes both causing breast cancer. However, there is no evidence linking these to causes of breast cancer. Still, we prefer being safe than sorry so we are all about natural products including deodorant options - our fave is Native.
Truth: Each year approximately 1,700 men are diagnosed with breast cancer, and of that number 450 will die. It is equally important for men to be educated on the information and signals of breast cancer for themselves and their loved ones.
Why: Apples are filled with a soluble fiber called pectin. Pectin helps food move through the digestive tract, increases stool bulk, and said to decrease inflammation in the colon.
My Girl Loves: A honeycrisp apple, almond butter, topped with cinnamon for an afternoon snack with added nutritional benefits.
Why: These small but mighty seeds are filled with fiber that help regulate bowel movements and promote the growth of probiotics in the gut.
My Girl Loves: We are huge fans of overnight chia pudding for breakfast. They are the perfect sweet treat in the morning plus they get things moving if you know what we mean. **winky face
Why: Probiotics in yogurt help boost healthy bacteria in the tummy and aid in digestion. They can also help with bloating, constipation, and diarrhea. Note to self: not all yogurt contains probiotics so keep an eye out for labels reading live and active cultures.
My Girl Loves: We love to build a good yogurt bowl topped with seasonal fruit, granola, and almond butter. Not only will your belly be at ease but it will also keep you full for hours from the combination of protein, healthy fats, and carbs.
Why: To be honest, papaya is v underrated and deserves more credit. This magical tropical fruit contains a digestive enzyme called papain that is responsible for breaking down protein fibers, easing symptoms of IBS, and relieving constipation and bloating.
My Girl Loves: Squeeze a lime over a plate of papaya and eat it on an empty stomach first thing in the morning to cleanse your system and ensure a smooth bowel movement.
Why: Like your mom always told you, eat your greens! But really.. dark green vegetables are filled with magnesium which helps relieve constipation by easing muscle contractions in your gastrointestinal tract.
My Girl Loves: Add a couple handfuls of spinach to your morning smoothie to get your greens in early or double up on your brussel sprouts and broccoli at dinner time.
Why: Ginger aids in digestion by speeding up the process that moves food from the stomach into the upper small intestine. Bonus: helps reduce bloating
My Girl Loves: Add a cube of ginger to a morning smoothie, take a ginger and lemon shot with a heavy meal, or lean in on some ginger tea before bedtime.
Why: Not only is this fish absolutely DELISH but it's an amazing source of omega-3 fatty acids that deserve extra recognition in the digestion process. Omega-3's not only help reduce inflammation in the body but they fight off food intolerances, digestive disorders, and inflammatory bowel disease.
My Girl Loves: The great thing about salmon is that there are endless ways to prepare, top, and cook this fish - we've literally tried it all. Hands down, our all time favorite and unique recipe is this Pistachio Crusted Salmon, it won't let you down.
Why: Don't beat it on the beets! These red and golden roots are filled with fiber that are essential in feeding your healthy gut bacteria and also add bulk to your stool.
My Girl Loves: Juice it, blend it in a smoothie, or roast it into an incredible Goat Cheese & Pistachio Salad! (My Girl Hack: drizzle some truffle oil on top for an added mouthwatering experience).
]]>Today’s topic is healing crystals! You either care about crystals, or you don’t. We thought it would be fun to present a little intro on a few of our favorite stones, and potentially get a conversation going about the stereotypes surrounding this topic.
If anything, we’re in the middle of a pandemic and are safest at home in isolation. Has there ever been a better time to explore new things? Let’s experiment with our own personal boundaries, push back against societal norms, and see if we can have some fun with it.
Understand it: The color gives it away–Rose Quartz is all about love. Rumor has it this lovely little guy helps restore trust and harmony (romantic, platonic or otherwise) while progressing closeness and connection. It also may provide a calming comfort in times of sadness or grief.
Don’t get it twisted; rose quartz isn’t always about sharing. It also encourages love, respect, trust and worth within.
Utilize it: A pendant over your heart is deemed most powerful, but subtle jewelry or a little pocket piece is sufficient.
To attract a romantic partner, place a pair of RQ crystals on your bedside table.
A crystal under your mattress (aligned with your heart, when you sleep) is said to heal and open your heart.
Maximize it: Charge your RQ crystal under the moonlight (best done on a full or new moon).
To clean, soak your crystal in sea salt (3T salt per 1c water) for 12-24 hours. Or, smudge the stone with sage, palo santo or your smudge stick of choice.
Understand it: Pay attention to the inky vibes here–Black Tourmaline is a powerful source of protection. It absorbs bad energies, dark thoughts and anxiety to balance your base chakras and supply you with a deeply-rooted self-confidence (the one you’d have at your core if it weren’t for all the seemingly inescapable negative outside influence) that enables you to speak your truth and stay on your own path.
When you’re feeling a certain lack of motivation, or finding it hard to celebrate or demonstrate your authenticity (a rift between you and your deeper sense of self!), break out the Black Tourmaline and let it ground you.
Utilize it: For my fellow businesspeople: Black Tourmaline will help you make decisions based on need, not fear. Enjoy the success that that brings. Try placing a BT stone in each corner of your office (or bedroom, or wherever you put in the most work) to create a little grid of protection.
Wear BT as jewelry for portable protection. Maximize your positive energy. Make that sh*t contagious.
Sleep with a piece of BT under your pillow to clear out worries and get that blissful beauty sleep you may not have experienced since childhood.
Maximize it: Back Tourmaline is a sponge for all things bad. Clean it regularly by soaking it in fresh, purified water. 24 hours should do the trick–let all that doubt swirl down the drain.
Understand it: Behold, Jasper, the “supreme nurturer.” Elite navigator of stress, Jasper supports you in fully (and calmly!) showing up–staring problems in their faces and approaching them bravely with quick-witted confidence. Jasper promotes balance, encourages honesty and stimulates imagination. It helps organize ideas into action, and re-energize when you need it most.
Utilize it: Jasper comes in so many different colors and forms; a mere Google search away (sorry, we’ve got to keep this so-called introductory article moving).
If you’re looking to attract love or enhance your marriage, keep a piece of Jasper in the most southwest corner of your home.
Meditate with a piece of Jasper to maintain (or reset) a balance between confidence and arrogance.
Wear jasper as jewelry (best served in complete circles: rings, bracelets, necklaces and belts) to support relaxation, grounding, peacefulness and determination.
Maximize it: Charge your Jasper with Reiki, cleanse it by running it under cold water for 3-5 minutes.
Understand it: Our favorite purple stone, Amethyst is protective, healing and purifying. It brings humility, sincerity and spiritual wisdom to the forefront, and is said to help encourage sobriety by easing the desire to overindulge. Because of its calm and clarifying properties, Amethyst may also be used as a sleep aid; providing clarity in your dreams and relieving its believer from insomnia.
Utilize it: Wear Amethyst as jewelry (it works best pressed against your bare skin), or keep a worry stone in your pocket.
Placed in the bedroom (ideally on the center of an altar), Amethyst will promote deep, soulful sleep.
In the office, Amethyst will help bring out creativity and innovative problem solving, ultimately reducing procrastination and building inspiration.
Maximize it: To cleanse your Amethyst, use vocal toning. Hold it in your hands, take a deep breath and envision something that fills your soul with clear, pure energy. On your exhale, make a tonal sound that communicates this.
Understand it: Selenite is big on body detox. It reverses the effects of free radicals to promote healing and repair on a cellular level. Selenite can shield a person (or space) from outside influences, but it can also facilitate connections to one’s guides and guardians. You just gotta know how to use it.
Selenite calms and soothes your soul, bringing forth peace, tranquility. The mental clarity that comes with such healing allows you to see the bigger picture, and problem solve more effectively.
Utilize it: Place pieces of Selenite in each corner of a room or home to create a safe and peaceful space.
Meditate with Selenite to help find access to past and future lives.
To cleanse your aura, wave a long piece of Selenite like a wand about five inches from your body, moving from your head down to your toes. Visualize your worries, stress and negativity being taken from you.
Maximize it: Selenite is self-cleansing, and requires no charge. She’s low-maintenance!
And there you have it; a quick intro on our five favorite healing stones. We’re only just touching the surface here, but it’s sort of fun to take out the power of our egos, and let higher powers do some driving. We know there’s a whole world of meditations and healing practices, and we’ve barely scratched the surface here, but we’d love to hear about your favorite resources on the topic! Hit our comment section below, let’s get this conversation started!
Cool your jets with this refreshing & calming tea, infused with 25mg of hemp extract that will take you to your happy place with every single sip. We love Kirra because they say f*ck plastic, and bottle all of their teas in sustainable glass packaging. The hardest part here might be choosing the flavor, but allow us to share the coveted My Girl fave: Lilikoi Guava.
Cheers: https://kirralife.com
If you’re stressed out, overwhelmed, or even on the absolute verge of losing your sh*t, these CBD-infused gummies will come quickly to your rescue. Winged gummies are a non-drowsy (yet ultra-calming) formula created by women, for women to help us relax and unwind during our most challenging days.
Treat yourself: https://wingedcbd.com/shop-cbd/relaxation/
Pro tip: use promo code: mygirlwellness20 before October 21st for 20% off your order!
Did you know that CBD can help revitalize your skin? Undefined Beauty has a whole line of multi-purpose beauty products, designed to bring your “Me Time” to a whole new level. My Girl’s personal fave is the Glow Elixir Beauty Oil, which serves us best slathered all over our skin, post-bath or shower routine, for some overdue self-care right before bed.
Bask in your own glow: https://un-definedbeauty.com/shop-online-1/indigo-rose-glow-elixir
My Girl thinks it’s time we reclaimed our time of the month. Ned believes natural processes deserve natural support, and we couldn’t agree more. Enter: CBD for periods. Ned’s ‘Natural Cycle’ line helps ease the pain of menstrual cramps, reduce the added stress that comes with our flow, and support healthy hormonal balance.
For hormonal balance: https://helloned.com/products/ned-hormone-balance-blend-oil
‘Natural Cycle’ must-haves: https://helloned.com/products/ned-natural-cycle-kit
Pro tip: use code: mygirl15 for 15% off your order!
Daily greens, protein and a perfect dose of CBD? Sign. Us. Up. Liveli combines all of My Girl’s favorite things, giving us a vegan supplement without dairy, gluten or added sugar. Add a scoop of Liveli’s Supergreens to your fave smoothie, shake or meal for a safe + healthy mood (and diet!) boost.
Grab a pack, or subscribe and save: https://www.liveli.com/products/supergreens
Women are superheroes. Some days (or maybe all days!), we need a little extra support. Normalize asking for help, saying no more often, and a daily dose of CBD. Emotional wellness for the win!
Hi My Girls!
My name is Saphira Tuffery, also known as @peanut.head.
Since opening up about my own digestive issues and sharing what I have been doing to get my gut health back on track, I am amazed at the outpour from all of you who have or are currently going through the same thing. I’m not a doctor, so I don’t have all the answers (our bodies are so complex!) but what I do have is my own experiences. Trial, error and a ton of research within the world of gut health. I aim to be a source of hope; a guide that allows you to dig deeper into your symptoms and figure out once and for all what causes your bloat.
The following ten points are what I’ve found to be the leading contributors to the almighty bloat. I have good news: they’re all things that can be identified and pretty easily managed, and will likely give you some speedy results.
Have you jumped on that trend of putting frozen cauliflower and zucchini in your smoothies? Or the one where you try to manage your weight by eating a raw vegetable salad for lunch and dinner? One of the biggest culprits of bloating is eating raw, hard to digest vegetables; it simply puts too much stress on the digestive system. On top of this, foods like kale, broccoli & cabbage are rich in an indigestible sugar called raffinose (also found in beans). Methane-producing bacteria in the colon feed on raffinose and release gas in the process, which leads to bloating.
Remedies:
Parasites aren’t talked about enough. They may not be the sexiest topic on earth, but they’re a more common problem than most of us realize. This isn’t an exotic pest--a new report from the Centers for Disease Control and Prevention (CDC) finds these buggers are very much alive in the U.S and millions of Americans develop parasitic infections with symptoms that often go unnoticed or are misdiagnosed. These microscopic creatures are typically picked up through poorly washed fruit and vegetables, raw meat and fish, contaminated water, soil and even our pets.
Symptoms include:
Remedies:
Be sure to consult your GP for more specific guidelines, depending on your individual test results.
Dysbiosis results from an overgrowth of harmful species in our gut, and an under-representation of “good bacteria”. When this occurs, bloating is a predominant symptom, but is really just the tip of the iceberg. If gone untreated, dysbiosis can lead to autoimmune disease, cancer, asthma and obesity.
There are many factors that can contribute to an overgrowth of the ‘bad guys’ and the extinction of our ‘good guys’. These include:
Remedies:
Ever wonder why your boyfriend can eat all the dairy-heavy pizza in the world, yet you have one bite and your stomach blows up like a balloon? We’re all built differently (our microbiomes especially) so what one stomach can handle will cause another to freak the F out. Whether it’s gluten, eggs, bell peppers, or a whole food group like nightshades or FODMAPS, you could be eating something that your stomach can’t efficiently digest.
Remedies:
We live in a day and age where there's a sugar-free option for everything. Hint: nothing can taste sweet and be sugar-free; you best be checking the ingredient list for sugar alcohols. Although they’re not absorbed by the liver and have no effect on the blood sugar, they still need to be digested. That’s where you run into trouble. Sugar alcohols are known to ferment in the gut, causing huge upsets like foul smelling gas and major bloating. Some common sugar alcohols to look out for are erythritol, mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol.
Remedies:
There are many reasons why you shouldn’t eat on the go. You’re more likely to eat too fast and not chew properly, making it difficult for your stomach to break down everything you just wolfed. We’re all familiar with the scenarios. You’re late for work, forced to grab a bowl of oatmeal as you race out the door. You try to eat that in the car while doing your makeup in the rearview mirror, all while weaving through traffic (we do not condone this behavior, but we get it). This is a perfect formula for a stressed state. Your body sits in two natural states – ‘rest and digest’ or ‘fight or flight.’ You can’t be in both at once, and the high alert mode does not lend itself to easy digestion. Here comes the bloat!
Remedies:
Cheers to all those nights you got so uncomfortably gassy after indulging in a fruit & cheese board with your girlfriends. Let me take you through the process following that food combo. Sugar digests faster than protein, and when you eat them together, fermentation happens, which leads to gas and bloat. The same thing can happen when you eat dessert too quickly after a protein-rich meal.
Classic examples of bloat-inducing food combos:
Remedies
Leaky gut, or “intestinal permeability,” is a condition in which the lining of the small intestine becomes damaged, causing undigested food particles, toxic waste products and bacteria to “leak” through the intestines and flood the bloodstream. Your body recognizes these as “foreign” and goes into an inflammatory response to fight off these ‘invaders’. You’re left with a slew of undesirable symptoms.
Before I go into ways you can identify if you have a leaky gut, it’s important to know the two main ways you can develop a leaky gut.
Signs you may have a leaky gut:
Remedies:
Bile, a digestive juice produced by the liver, helps the body absorb fat into the bloodstream. This thick, yellow-green substance is stored in the gallbladder, until the body needs some to digest fats. But when the liver is overburdened or sluggish, the flow of bile can become slow or stagnant. This shifts the gut towards a state of dysbiosis, at which point constipation and bloating may occur.
These are common symptoms of a sluggish liver:
Don’t worry! The liver is the only organ that can regenerate itself, provided you give it the right support.
Remedies (consult your doctor for more!):
This last point is a reference to TCM (Traditional Chinese Medicine). In Chinese Medicine Philosophy, our body’s energy (Qi) contains a delicate balance of both Yin (Cold) and Yang (Heat). The same philosophy applies to the food and drink we consume; they either have Yin, Yang or Neutral energy.
When we consume too much Yin and not enough Yang, we end up with a cold internal environment. If we think about the stomach as a campfire that cooks our food, constantly adding Yin-producing foods, the fire will have a seriously hard time staying lit (which means, difficult digestion). This is especially important in the morning. The fire naturally goes out overnight, it is your responsibility in the morning to get the fire blazing again. Reconsider downing that large glass of ice water as soon as you wake up, and maybe hold off on the frozen breakfast smoothie.
Examples of Yin-Producing Foods:
Raw & Cold foods also tend to be Yin producing.
Yang is the creative, transformative energy that keeps your mental and bodily functions going. When yang is not strong enough to warm and activate the body, people experience symptoms of:
Remedies (activate and replenish your yang energy):
I sincerely hope this helps. Please feel free to add your thoughts and experiences to the comment section-- you guys are not alone, and you’ve never been alone! We’re in this together.
Xx My Girl
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