What do you do in your life to reduce stress???

Let’s face it...stresses are high right now.  You are dealing with a lot on our plates and it can be so overwhelming and frustrating.  We do not want our families to get the rest of us but the best of us each day.

So we HAVE TO do our best to keep our REACTION to our stresses as low as we can.  I know you cannot control the stresses that come flooding into your life but we can control your reaction to those stresses. 

And the planner in me says...FAIL TO PLAN & PLAN TO FAIL.  

So having a plan to tackle the stress head on is the only way to stay positive and sane during this time.  I am sharing my best tips for you to help calm your nervous system during times of stress.

Here is the plan:

 **Take a deep breath.  Do not underestimate the power of deep breathing.  It can be magic during a stress time.  Take 5 deep breaths in the car when commuting to work, when doing your business on the toilet during a potty stop or when ...

Your attitude is everything…

And for the month of November I am challenging you to practice gratitude daily.  We all have so much going on in our lives and it’s easy to get wrapped up in the things we cannot do, the places we cannot do and the events we may be missing because of this season of life.

Let’s re-write the script.  Let’s show up this month with gratitude for the blessings we have in our lives.  

If you want to join in the fun...check it out in my stories on IG @shannon_yundt

I know I did when I was miserable with bloat, gas and lots of abdominal cramping.  I was taking tons of probiotics, drinking apple cider vinegar, eating fermented foods...all the stuff I read on google that is supposed to help...and nothing worked. 

It’s easy to underestimate the power sleep and stress play into our gut heal...it's equally as important as the foods you are eating.  At the lowest point in my gut health journey...where I was feeling at my very worst...I was over exercising, getting less sleep so I could be more productive and was extremely stressed with a whole lot of stress in my life. 

Sleep and stress reduction are half the battle with gut healing.  YOU HAVE TO SLOW DOWN.  Over exercising, eating less, doing more...will not help you heal.  The key to gut healing is to sleep more, stress less...slow down and care for your body.  Treat it like gold… with love, kindness and respect. 

I took up yoga, learned to meditate, practiced gratitude journaling daily......

Your challenges with weight loss are not because you do not have enough WILLPOWER.

I used to beat myself up...blaming myself for not being strong enough to resist the tub of ice cream or the chips and guac at my fav restaurant.  

The Standard American Diet is designed for us to be uncontrollably addicted to these foods we crave and lose the will to say “no” to them.  Doesn't that make you feel so much better about your lack of willpower.  It was like a weight being lifted from my soul.  You are being set up for failure by our societal norms and the way our food manufacturers are causing your addiction to the foods that do not serve your body.

The secret weapon...stop eating the manufactured foods, the processed foods and stop following the guidelines for the SAD ( standard American diet).  

--Flood your body with whole foods ( fruits, veggies, protein, fats), as many as you want...until you are full and satisfied.  

--Stay away from anything made in a plant or facto...

You have to know your “why”...

You hear it all the time.  But I have to say...understanding your bigger reason, your purpose and your true desire is the key to staying in the trenches for the long haul.

This week my heart has been heavy because I had to hear some heart breaking news about 2 family members who are battling Cancer. My heart breaks for their suffering and the fight they are fighting on a daily basis.  

Cancer keeps me in the fight...it's my deep rooted reason for choosing the healthiest, highest quality and safest food/products I can have because the prevalence of Cancer in my family is so strong.  60% of my family has struggled with Cancer in some form and that is frightening and empowering all in one.  

We are bombarded with toxins and chemicals in all that we do, the products we use and foods we consume and they are contributing to our risk for Cancer ( and my risk is already higher than the average bear due to my genetics).  

So when I go through t...

Every Halloween I try my best to bring the fun into our food…

And of course, keep it healthy.  Anything that I can do to keep it healthy and get my kiddos eating more veggies is a win-win in my book. 

This is a fun little snack or side you could make with your kiddos and have a little fun.

Celery Mummies 

5 stalks of organic celery cut into 2-3” pieces

Whipped cream cheese ( can sub for dairy free)

Shredded Mozzerella ( could sub for dairy free shredded cheese)

Peppercorn Eyes ( warn kiddos not to eat these!!!)

For assembly, clean and prep celery.  The spread with cream cheese.  Sprinkle with cheese and be sure to press into the cream cheese to help it stick.  Add the peppercorn eyes.  Enjoy!! 

There are so many great health benefits to celery and your kiddos will be happy to eat this has a snack or side.

Happy Halloween my little Mummies!!!

Shannon : )

Do you fight this fight too??

I have figured out a way to sneak the healthy stuff in without them even knowing...my secret weapon is my immersion blender.

Everything I make a soup, sauce or batter I sneak in all the good stuff.  

Here are my picks:

For Veggies--spinach, Kale, Zucchini, carrots, cauliflower rice  (add to soups, stew, sauces, smoothies)

For Protein-- Hemp Hearts, Bone Broth Powder, Kid friendly Protein Powder ( add to baking batter, soups, stews, sauces, smoothies)

For Fiber-- Flax Seeds, Chia Seeds, inulin powder ( add to smoothies, baking items)

You can add these little gems to anything, blend it up with a blender and they will never even know.  ( maybe save the flax seeds and chia seeds for baking items but all the rest can be added to all kids of things).

It’s our job as Mommas to nourish our kiddos bodies for health and if they are going to fight us on it we can just save ourselves the energy and sneak it in. They are happy and so our we.

I cannot give up sugar. I hear it all the time when I suggest to my patients that sugar could be contributing to their joint pain. 

Constant debilitating fatigue, brain fog beyond belief, continuous bloating, looming anxiety, joint aching and a sense of crawling in my own skin.  That is how I felt day in and day out for 9 months.  So after feeling horrible for so long and hearing the scary words of Adrenal Fatigue, Hashimoto’s Disease and Thyroid Issues...I was willing to do anything to feel good...even give up sugar. 

The culprit for me was an antibiotic for an ear infection that I had that triggered Candida, a yeast overgrown in my digestive system.  Yeast loves sugar, right. Much like in baking we use sugar/flour  to help the yeast grow and flourish but having that yeast flourish in our digestive system means bloat, gas, diarrhea that leads to fatigue, joint aching and extreme bloating.

Sugar= inflammation.  Repeat that to yourself daily.  

Coming from a recovered su...

To snack or not to snack…

That is the question.

As a former snack-aholic, I have to admit that snacking is not your best option.  If you are snacking between meals, you are not giving your digestive system time to process all of the food eaten from meal to meal.  So when you do have a snack between meals, your digestion is always breaking down food and always releasing glucose for your body to store.  

The better option, is to eat full and satisfying meals ( lots of veggies, moderate protein and healthy fats) that will sustain you until your next meal.  And if you do end up hungry before its time for your next meal, a snack that will not spike your blood sugar ( aka low glycemic) is your best option.  

Options: 

-a healthy cup of tea ( chai tea is my new obsession for fall with a splash of coconut milk)

-a hearty mug of bone broth

-½ an avocado ( sprinkle with everything bagel seasoning--it will change your life)

-¼ cup of nuts 

-lots and lots and lots of water

4th of July is here and its my favorite Holiday...I love summer so much.  How about you??

All the festivities can sabotage our results with our Health and Fitness goals if we are not proactive about a plan.  

Here are my best tips for you to stay on track today and anytime you are celebrating with a group of people.

Happy 4th of July!!!