Day 6 of simple swaps… Add in more fruits and veggies Into breakfast Lunch Dinner And snacks This can save you money. Fruits and veggies are so much cheaper than individually wrapped packaged foods! Fruits and vegetables are full of vitamins, minerals, antioxidants, and phytonutrients. But they also contain fiber. Fiber feeds the beneficial bacteria in our gut. The microbiome in our gut plays a roll in anxiety, depression, hormonal balance, detoxing, heart health, cancer, auto immune issues, chronic fatigue, mineral and vitamin absorption, digestion, neurotransmitter regulation, immune system, and the list could go on and on.

These gmos were created in the late 90s early 2000s. See my last post for the exact dates. My parents didn’t have to worry about this stuff. These are our generations issues. If you want more info on gmos, organic, or glyphosate, check out my last post! . . #jiapproved #organic #realfood #walmart #walmartdeals

Our parents did not have to worry about these GMO's when we were kids. Why? Because they weren't brought to market until late 1990s, and early 2000s. Not all GMO crops are modified the same. Not all are modified to withstand glyphosate. That's why many say some GMO's are fine and some aren't. 1.https://pubmed.ncbi.nlm.nih.gov/27752438/ 2.https://www.usnews.com/news/health-news/articles/2022-07-12/weed-killer-glyphosate-found-in-most-americans-urine 3.https://medicine.iu.edu/news/2022/10/environmental-health-glyphosate-exposure-study 4.https://pubmed.ncbi.nlm.nih.gov/32797996/

I love that more and more research is being done on artificial sweeteners. What we do know: Artificial sweeteners can change the gut microbiome. What we also know: The gut plays a role with our: Hormones Immune system Neurotransmitters Digestion Absorption of nutrients Energy Sleep Weight gain Skin issues Blood sugar levels And so much more.

Let’s talk oils in products @Costco If you want more information on oils, check out yesterdays post. What do you love to purchase @costco #jiapproved #costco #costcofinds #costcohaul #oils #inflammation #vegetableoils #avocadooil

What’s your favorite fat to cook with? If you’ve swapped to a better choice fat, then now maybe move on to looking for those oils in processed packaged foods.

It’s about buying foods made from real food ingredients! We don’t need: hydrogenated oils Mono and diglycerides Gums Natural flavors Artificial ingredients Etc What’s a favorite you always pick up at Trader Joe’s? @traderjoes #traderjoes #traderjoesfinds #jiapproved #organic #realfood #ingredients

It’s impossible to avoid all sugar, but limiting those hidden added sugars are a great place to start. In America we hide sugar in so many foods Ketchup, bbq sauce, bread, mayonnaise, canned fruits, medicines, and more. An easy way to cut down on sugar, is to just buy products without the hidden sugars in them. Or less sugar in them. (I’m talking processed foods with ADDED sugars, not fruits and veggies). Sugar unfortunately can contribute to… heart disease higher blood pressure inflammation weight gain diabetes fatty liver disease hormonal imbalances depression joint pain poor sleep ADHD cavities high cholesterol auto immune issues headaches And so much more. . . https://www.webmd.com/diabetes/ss/slideshow-diabetes-too-much-sugar https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar#

What if all stores only sold colored foods made from real food ingredients? Wouldn’t that be amazing! Granted candy is still candy and ice cream is still ice cream. They aren’t nourishing, they are treats. But I’d prefer to give my kids treats with no artificial dyes in them! If you want to know some concerns of artificial dyes, check out yesterdays post I did! @traderjoes #artificialdyes #noartificialdyes #organic #traderjoes #traderjoesfinds #natural #jiapproved

Who wants to go through 12 days of simple swaps to better their health? When I first started on a health journey to heal my body, I started with changing out one ingredient at a time. One of the first ingredients I swapped out was artificial dyes. I went through my pantry and beauty supplies and looked for everything with artificial dyes in it. I the slowly started swapping them out for similar products but without the artificial dyes. Make this a fun journey and next time you buy a product, look to see if it contains artificial dyes! 👉🏻What is a product that surprised you when you found out there were artificial dyes in it❓ My answer: white marshmallows and shampoo

What are symptoms of PMS❓ According to researchers at LSU this can look like: changes in appetite, weight gain, abdominal pain, back pain, low back pain, headache, swelling and tenderness of the breasts, nausea, constipation, anxiety, irritability, anger, fatigue, restlessness, mood swings, and crying. 1 Are we all destined to suffer and be miserable month after month❓ "The real cause for PMS is simply this: Your hormones become unbalanced, your estrogen levels increase and progesterone levels decrease, either relatively or absolutely.There are many things that promote these hormone imbalances, such as a high-sugar, refined carbohydrate diet, caffeine, stress, dairy, hormones in dairy products and meat, and estrogen-like toxins from pesticides and pollution. Alcohol also contributes to problems because it damages the liver and prevents it from excreting excess estrogen."2 Suggestions to help PMS symptoms: 1️⃣Diet changes: “Eating foods that decrease inflammation in the body will help to tame menstrual cramps. These foods include fruits, vegetables, whole grains, legumes, nuts, and seeds. This decrease is due to the high number of antioxidants and plant chemicals found in plant foods that help the body to function optimally….There is a connection between the food you eat and your body’s estrogen levels”. 3 2️⃣Removing things that contain endocrine disruptors (things messing with your hormones): "Pesticide residues may be present in some menstrual products that are made with non-organic cotton.  Some products are bleached with chlorine, a process that produces a by-product called dioxins. Dioxins are one of the most toxic groups of chemicals known to humans, are known EDCs, and have been linked to reproductive and developmental problems."4  . . . 1 https://www.ncbi.nlm.nih.gov/books/NBK560698/ 2 https://drhyman.com/blog/2010/09/17/how-to-eliminate-pms-in-5-simple-steps/ 3 https://www.pcrm.org/good-nutrition/nutrition-information/using-foods-against-menstrual-pain 4 https://www.wen.org.uk/2020/11/24/the-harmful-chemicals-that-might-be-present-in-your-menstrual-products/ https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome

Finding gratitude sometimes takes work. Sometimes practice. And sometimes it comes more easily after difficult situations. But expressing gratitude is great for our health, and something we could benefit from if we focus on it on a daily basis. I am grateful for a second chance at life. I am grateful for my supportive friends and family. I am grateful for all of you wanting to learn more about your health and nourishing your body better And I am grateful for this time of season to reflect on all the many things I’m grateful for. ❓What are you grateful for during this time of year❓ All of the studies above are referenced in these articles below: . . . 1. https://www.today.com/today/amp/tdna58256 2. https://somaticmovementcenter.com/gratitude/ 3.https://dailybruin.com/2021/05/17/ucla-study-links-gratitude-to-reduced-inflammation-improved-health 4. https://www.brainbalancecenters.com/blog/gratitude-and-the-brain-what-is-happening 5. https://www.brainbalancecenters.com/blog/gratitude-and-the-brain-what-is-happening 6. https://mcgpartners.com/increasing-energy-and-productivity-through-gratitude/ 7. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier 8. https://www.moravianmanorcommunities.org/practicing-daily-gratitude-to-enhance-health/