November 2022 Newsletter
See here for newsletter format!
Hi TPW fam,
It's been a minute...and a lot has been going on. If you follow me on instagram, you have likely seen that I recently tested positive for Lyme disease with co-infections. A diagnosis 10 years in the making. I am still processing and moving through this diagnosis but hope to share more about Lyme in the future. I also started a new job in August and have been working to balance all of these new aspects of my life.
The past few months has been a whirlwind, I feel like there is so much to cover but at the same time, not that much has changed. I am doubling down on my health as we move into winter and prioritizing warming foods, gentle movement, sleep and stress reduction. Digging deeper into intuitive eating and adding in quiet time on the weekends.
My goal for 2023 is to recommit to connecting with all of you, continuing to teach about health and wellness, and hopefully inspire you to live your best life.
If you are interested in making 2023 the year of optimal gut health, please respond to this email or book a complimentary consult here! I am currently booking clients for January and would love to guide you. Trust me, there is no room for bloating and gut issues in the new year!
Products I'm Loving
LMNT electrolytes are a must have! Most people think that hydration means drinking water, but it really boils down to maintaining adequate fluids in bodily tissues. In other words, hydration = water + electrolytes. When properly hydrated, you can experience more energy, increased athletic performance, improved cognitive function, less headaches and more! Use this link for a free sample pack when you purchase (citrus salt is my go to flavor).
Everyone should be focusing on gut health this winter as it directly contributes to immune health. My favorite shelf stable probiotic is called Megasporebiotic by Microbiome Labs. Utilize my Fullscript store for 15% off of any supplement order.
I'm still in a love affair with my Ilia Mascara and Alpyn beauty lip mask, both are clean beauty items that actually work. This lip mask is a dupe for the not so clean Laneige sleeping mask, here is a link for 20% off of your first order at Credo.
Recipe time!
Warming Bone Broth
TPW approved immune boosting and gut healing bone broth
Here's what you need -
*organic when possible*
Chicken (or other protein) bones - I use bones from a rotisserie and throw in some seasoned skin in for extra flavor
1 sweet potato, peeled
3-4 large carrots, peeled and chopped
3-4 stalks of celery, chopped
1 onion, cut in half
3-4 garlic cloves, peeled
2-3 bay leaves
Splash of apple cider vinegar
Salt and pepper to taste
Optional - turmeric, leeks, turnip (peeled)
Instructions -
Place all ingredients in a large pot and add filtered water
Simmer for up to 12 hours, store in glass containers, sip on broth or use it to make soups, grains etc.
If using an instant pot, cook for 2 hours on manual and pressure release when done
Articles Worth Sharing
Have you heard of the vagus nerve? The vagus nerve is key in downregulating the stress of modern life and upregulating your psycho-spiritual-emotional wellness. It’s the longest cranial nerve, running from the base of your head down to your gut and innervating your heart, intestines, and other organs along the way. Simple exercises like the one in this video stimulate the vagus nerve, helping to turn off your stress response (your sympathetic nervous system) and activate your relaxation response (your parasympathetic nervous system).
Explore how diet contributes to — or prevents — chronic inflammation in this Well Be article. In general, fresh, single-ingredient foods are the best, and if you’re eating something with multiple ingredients, make sure you recognize all of them. Processing can change the nutritional content of food and create inflammatory compounds.
