Wholistic Jen

By Jennifer Whitmire MS, MEd, MH, CHES, NEP

Being full of life – physically, mentally, and emotionally is necessary for optimal health. But when we are sick or in pain or just have no energy, it can be difficult to even imagine feeling full of life. Do a quick inventory. What is going okay for you now?

You are capable of making changes. There may be some tiny tweaks that can make a world of difference for you and me. Our bodies and minds need nourishment from a variety of sources. How do you feed yourself positive nutrients, from what you eat to how you think and what you see, feel, and hear.

Nourishing Our Body and Mind

When you’re dealing with autoimmune disease and mental health challenges, it’s so important to look for the possibilities and seek the energy to feel like yourself again. A positive mindset, like seeing the glass half full, can really change things. But I get it – it’s tough to stay positive when you’re in pain, have low energy, or struggle to do the things you love.

HERE ARE AREAS TO WORK ON – CAN YOU TWEAK ANYTHING HERE?

Eat Healthy What Should You Eat?

• Greens Three Times a Day: If you’ve been following me, you know I’m all about greens – three times a day! Whether it’s steamed greens, a green smoothie, or a soup with greens, it’s a great way to start the day. Greens are packed with minerals that our bodies crave.
• Eating the Rainbow: I also recommend eating the rainbow. While it might be easier to spread this out throughout the day at first, eventually, every meal should include a variety of colors. Each color provides different nutrients.
  • Many of you have done Rainbow Challenges with me before.  We need different chemicals for different body systems and different reaction in our body.  
  • Red for the heart: tomatoes, strawberries, and beets
  • Orange for the immune system and skin: Carrots, sweet potatoes, and pumpkin
  • Yellow for the immune system and skin: Bell peppers, squash, and lemons
  • Green for minerals: Kale, spinach, and broccoli
  • Blue/Purple for the brain: Blueberries, eggplants, and cabbages
• Variety: Variety is essential. While it might be tempting to stick to the same foods, especially when you know they are safe for you, the red in a radish doesn’t provide the same nutrients as the red in an apple or a raspberry. Mix and match to ensure you’re getting all the different phytonutrients and fibers your body needs to fuel your microbiome.

Positive Thoughts

• Gratitude: Start your day by acknowledging three things you’re grateful for. This sets a positive tone for the day.
• Affirmations: Use positive affirmations to combat negative self-talk. Remind yourself of your strengths and capabilities. If you catch yourself saying something negative or thinking something negative, respond by saying 3 things that are positive.
• Mindfulness: Practice mindfulness or meditation to keep your mind centered and reduce stress. Pause and say thanks before each meal, or I have my phone alarm set for 5 times a day to remind me to send Love Out Into The World. Each time the alarm goes off I can’t help but smile.

Mental and Emotional Well-being:

• Fun and Play: Are you making time to play or do something fun every day? How many times did you laugh today? Play is a necessary part of nourishing your mind and soul. Join Jennifer Swank’s Laughter Yoga. It’s FREE, it’s only 30 minutes, and it is so much fun! You can find out more here and sign up to get your zoom link.
• Family and Friends: How often do you get together with friends and family in person? When was the last time you gave someone a hug outside of your home? Social connections are vital for our mental health and overall well-being.
• Rest and Replenish: Are you getting 7-9 hours of solid sleep each night? Do you take time out throughout the day to rest? Pause before meals and eat slowly, savoring each bite. Proper rest and mindful eating are necessary to absorb the nutrients and declutter your body and mind.

Physical Activity:

• Movement: Our bodies are made to move. Your lymphatic system relies on muscle movement to function correctly. Are you moving your lymph every day? Find ways to add regular movement into your to keep your body in optimal condition. I work at my desk for hours each day, so I set my alarm to remind me to get up and take a break each hour. Walk around the house, go for a walk outside, run up and down the stairs, or do an exercise routine.
• Yoga and Stretching: Adding gentle yoga or stretching into your routine can improve flexibility and reduce stress and help move your lymph.

Stress Management:

• Identify Your Stressors: Find out what causes stress in your life and work on ways to eliminate or reduce what you can. This could be environmental, inflammatory foods, toxic exposures, and even toxic relationships.
• Relaxation Techniques: Use relaxation techniques that suit you such as deep breathing, meditation, or taking a walk in nature to calm your mind and body.

The Reality of Pain

It’s hard to maintain a positive outlook when you’re dealing with constant pain or fatigue. I always say, “Hurting people hurt.”  They can’t help it.  I’ve been there, and I know I’ve done and said hurtful things when I felt bad. I didn’t mean to hurt anyone else, it’s just so difficult to be nice and friendly when you feel like crap.

Here’s what pain might look like (Mental and physical pain):

– Not wanting to get out of bed

– Struggling to stand and cook

– Heavy legs making a simple walk challenging

– Not feeling up to even stretching or doing yoga

Sometimes, all you want is comfort food. I’d really like a pulled pork sandwich on white toast with a side of fries. But for many of us, even one bite could set us back months, and after a tough winter of sickness, I know it’s just not worth the risk.

What is causing the pain?  Is it the food, toxins in the water or your home, are you overtraining?

Here’s what worked for me:

I started with an elimination diet and found my trigger foods.  I know I can’t eat anything with gluten, corn, or peanuts. I’ve tested them a few times over the years, and I still can’t go back.  Just Not Worth It!

I learned all about cortisol and changed how I train.  I went from Crossfit style training and running races each month to yoga and strength training.

This is an area that I am still working on.  I know I need more “me time.” I take breaks throughout the day, but my mind is still on my work, that client, that workshop coming up, dinner, ….  For me, I have to get out of the house to take my breaks; otherwise, it’s not going to be a real break.  

I learned everything there is to know about sleep and sleep hygiene, and I have a fabulous sleep routine now.  I fall asleep right away and (knock on wood) sleep all night.

I learned that I need to take breaks throughout the day. I can’t start working when my feet hit the floor and work all day into the evening.  I need to pause throughout the day and take walks, get outside, watch the sunrise, do breathing exercises, and stop eating at the computer.

I learned all about the toxins in, well, everything.  I have special filters and even a water distiller.  I read the labels on all of my bath products from my face wash to my shampoo and conditioner to my toothpaste and lotions.  I use apps to find the cleanest dish and laundry detergents. Even my supplements are chosen after a great amount of scrutiny.

I grow my own food or buy organic or from someone local that I trust.  

MORE AREAS TO WORK ON – CAN YOU ELIMINATE ANYTHING HERE?

What Things Do NOT Nourish Your Body and Mind?

1. Unhealthy Foods:
   • Processed Foods: Foods high in sugar, unhealthy fats, and artificial ingredients can lead to inflammation and energy crashes. NO NATURAL FLAVORS!
   • Junk Food: Fast food and snacks that are low in nutrients can negatively impact your health and energy levels.
   • Caffeine and Alcohol: These distract your liver from taking care of the rest of you and can disrupt your sleep and affect your mental and physical health.
2. Negative Thoughts:
   • Self-Criticism: Constantly criticizing yourself can lower your self-esteem and increase stress.
   • Pessimism: Always expecting the worst can drain your energy and hinder your ability to enjoy life.
   • Rumination: Dwelling on negative experiences can keep you stuck in a cycle of stress and anxiety. I really struggle here! I should have…. Why didn’t I …. I wish I had….
3. Toxic Relationships:
   • Negative People: Surrounding yourself with people who bring you down can affect your mental and emotional health. Like attracts like! Have you ever noticed that when someone in a group complains, everyone else starts to chime in, too?
   • Lack of Support: Not having a supportive network can make it harder to cope with challenges. Find people who understand your struggles.
4. Lack of Sleep:
   • Poor Sleep Habits: Inconsistent sleep schedules and inadequate rest can affect your mood, energy, and overall health.
   • Overworking: Not taking breaks and working too much can lead to burnout and health problems.
5. Sedentary Lifestyle:
   • Lack of Movement: Not getting enough physical activity can lead to aches and pain, weight gain, fatigue, and increased risk of chronic diseases.
   • Sitting for Long Periods: Prolonged sitting can affect your posture, muscles and joints, and overall health.

Avoiding the Wormhole of Despair

It’s easy to get stuck in a negative spiral, especially when you miss an event or going out with friends, or miss certain foods. Even though I feel left out when I can’t have certain foods to eat or there’s nothing at the restaurant everyone wants to go to, when I’ve had those foods, they weren’t as delicious as I remembered. Often, it’s the memories attached to them that we crave. 

Taking Action

Living a full life is about balance and nourishing every part of your being. If you’re ready to take the next step in your health journey, schedule a call with the Jen Twins today!

Our CREATE A Healthier You 6-week program is starting soon, and we’re only taking a few select clients to ensure a personalized experience. Don’t miss out – let’s work together to reclaim your energy and feel like yourself again. Contact us now to get started!

Stay healthy and happy, and remember to fill your life with positive nutrients – both in food and in spirit.