In the modern medical system a symptom or two gets a band-aid.  A pill that magically disappears that symptom.  But what caused that symptom in the first place?

Listen in for how to think about your own health from this lens...on where the body heals itself when the root causes are discovered and treated.

Follow for more on my social channels Instagram and TikTok

If you are interested in working with me to uncover the root cause of your symptoms reach out to melissa@theguudcompany.com

Please take good care of yourself.

Disclaimer.  I don't claim to diagnose or heal anyone.  This information is a suggestion to do your own research and ask your doctors.

Seed oils and farm-raised fish are two big reasons.

We need to avoid the Omega-6 rich oils which are causing inflammation in our bodies and brains.  Those are

Sunflower, Safflower, Soybean, Canola, Corn, Vegetable, Palm 

We should be cooking with/eating: butter/ghee, avocado and olive oils.

Just this week (end of July 2022) Time Magazine did a piece on why farm-raised fish aren't your best choice.  Same issues as raising a zillion chickens in a small warehouse...that's how they do it with farm-raised fish.

I like to choose salads with olive oil and vinegar on the side, fresh oysters, shrimp cocktail, and if I know the source of their meat I love a good grilled plain steak with some chimichurri sauce.

I don't always say no to dessert either!  But instead of choosing something with a zillion unknown ingredients, I'll choose ice cream with fresh berries or even chocolate mousse.

It's all about making the best choices we can make in any given situation.

Want to join the next group coaching cohort?  Email me melissa@theguudcompany.com or check out the website www.MelissaHallKlepacki.com 

Pre-tox means stopping the inflow of toxins.  Less toxins in - means our body can begin to let go of what is stored.

A few rules for pretox:

Drink clean water.  Never tap.  Preferably distilled water.

No cooking on Teflon or microwaving/storing food in plastic.

Fragrance-Free Everything.  No candles, no Febreeze, no scented laundry detergents, no perfumes, nothing smelly.

Deodorants should be aluminum-free and toothpaste fluoride-free.

Head to my website for the free resource - www.melissahallklepacki.com

Come follow me on instagram and tiktok too!

If you are looking to better your gut health I'd love to schedule a call with you.  The first step is to fill out the form on my website which lets you schedule a call right in my calendar.  Go to www.MelissaHallKlepacki.com/application and let's get to the bottom of your nagging symptoms.

Listen in for my reasoning to take up this helpful practice again but this time with less expectation and more freedom to explore what it means to journal.

I reference The Artist's Way which is a book worth checking out by Julia Cameron.

You can find me on Instagram here: www.instagram.com/MelissaHallKlepacki

and Tiktok - www.tiktok.com/melissaklepackiwellness 

In a nutshell:

1. Pull the tick out with tweezers. Get as close to the skin as you can with the tweezers and pull directly up to remove an embedded tick.  Clean the skin with an antiseptic.

2. Save the tick in a ziplock bag.  Dampen a small square of papertowel and place inside with the tick.  This will keep the body moist.  If you decide not to do step 3 and pay to have the tick itself tested at this time PLEASE SAVE THIS TICK.  If you develop symptoms or a bullseye rash you have retained the option to have the tick tested which will save you pain and suffering down the line.

3. Go to www.tickreport.com 

Fill out their forms and choose your test (the $50 is sufficient but if you have symptoms please run all the tests).  Send it in and you should receive results in 72 hours.

4. Take a photograph of the bite mark.  Watch it over the next 48 hours and compare it to your photo.  A bullseye rash is a tell-tale sign that you've been infected with Lyme Disease.  However, you do not need to have a rash to have contracted the disease.  Tricky, right?

5. Over the next 2 -3 weeks look for other symptoms or rashes and visit your doctor if needed.

Stay safe friends.  Long pants tucked into socks, light-colored tops with long sleeves and hats are always a good ideas when spending time outdoors.

Many people think of Lyme disease as an East Coast disease because it originated in Lyme, CT. It's now found in every state in the US & in almost every country in the world. One in three ticks in New England are carrying a tick-borne disease. “Tick-borne disease” meaning bacteria that a tick can transmit directly to your bloodstream when it is feeding off you. One of the many is Borrelia Burgdorferi which is the pathogen that causes Lyme disease. There are other diseases a tick can transmit including Bartonella, Babesia, Ehrlichia, Anaplasmosis, and Rocky Mountain Spotted Fever, to name a few.

Testing is difficult because the bacteria enters your bloodstream and hides.  While it’s in your bloodstream your body will mount an attack which causes symptoms and perhaps a bull’s eye rash but once it finds a good hiding place it can lay dormant for years.  Symptoms will most likely fade and patients feel better.  A latent infection can bubble up later in life and the patient will have long forgotten about the tick bite they once had.

Testing very early on while the bacteria is still in your bloodstream and the body has mounted an attack is the best time to test. Also, note that each of those other infections that can be caused from a tick bite require separate testing. Unfortunately, each of these bacterial infections also require separate treatment. So you can see how tricky treating a patient with a tick-borne disease can be. Even trickier to be that patient.

First symptoms sometimes include a bullseye rash where you were bitten by a tick. A red dot with a white circle around it with another red circle around the whole thing looking like a bullseye. However, only 50% of people diagnosed with Lyme disease remember getting a tick bite with a rash. Another very common presentation for Lyme disease after a tick bite is something that resembles the flu. A great deal of fatigue, headaches and just a general sense of unwellness that can last up to three weeks. This is the crucial time to see a doctor, get tested, and start on the drug Doxycycline which will kill the bacteria in your bloodstream.

Very difficult to diagnose and treat but very easy to prevent and we're gonna talk about that next time.

Come see me on TikTok http://www.tiktok.com/melissaklpackiwellness 

Visit on Instagram: http://www.instagram.com/melissahallklepacki 

Check out the free Wellness Assessment on my website: http://www.melissahallklepacki.com 

Worry is not love.

Worry is doubt.

Worry is fear.

Worrying is picturing the worst-case scenario in your mind.

Worry is seeing things not work out for them in your head.

Worry is imagining them failing and feeling bad about it in advance

Worry is internally whispering to them your fears about what might happen.

If you love someone stop this destructive inner thinking.

Thoughts do not stay in your head, they vibrate out into the universe and affect every aspect of your reality, including your loved ones.

Making a picture in your head makes it real in an energetic way.

If that picture is of failure, disappointment, and things not working out that is an unloving thought.

Loving them is uplifting them in your mind.

Seeing them happy and healthy.

Seeing them get everything they desire.

Celebrating their successes.

Wishing abundance and peace upon them.

Imagining them perfectly happy & healthy and enjoying their life.

That is loving them.

If you love someone stop worrying about them.

See them happy, wish them well.

I am seeing you happy, I am wishing you well.

Instead of making a to-do list today make a got it done list as you go about your day.

I did this.  A normal to-do list for me is probably 10 items long and I usually get to 6 or 7 of them.

My got it done list was 47 items long.  HOW EMPOWERING to see all that I accomplished instead of focusing on the 2 or 3 items I failed to get to.

Listen in for more.

Work with me: www.MelissaHallKlepacki.com 

Insta www.instagram.com/melissahallklepacki

TT www.tiktok.com/melissaklepackiwellness

Listen for the "but in your sentence".  I hear it with clients all the time.  

They will say, "I believe in everything you are saying and I want to heal at the root level, but...

I can't make the time right now.

I don't have the money.

I have to get through the end of the school year first.

Not that those aren't all valid reasons.  But they are excuses.  When we truly are aligning our beliefs and our words there is no but.

I believe in everything you are saying PERIOD.

I want to heal at the root level PERIOD.

Do you see the difference?

My answers to those excuses: You need to MAKE time for yourself to heal.  Decide what's not crucial and nix it.  YOU need to be the center of your world right now.  It's not forever but it's time that you made time for you.  Because if you are sick and not healing you are headed the other way.  There will always be an event in the way, something immovable that you just will have to skip.  Remember: you cannot heal in the environment in which you got sick.  Your daily habits determine your wellness and we will change those.  It takes time and perseverance to transform health but it IS POSSIBLE.

As for finances...   

If you cut out everything you spend money on to take care of the outside of you and put that towards taking care of the inside,  what would that look like for you?

Hair, nails, massage, facials, skin treatments - they add up.  Diets, the gym, the trainer, the makeup, new outfits and the shoes....

And while you might be fancier on the outside...still sick.  It is not, contrary to Zsa Zsa, better to look good than to feel good.  Once you feel good you will radiate health.

And that is where we start in my Wellness Defined Program.  A highly individualized 5-month program for healing.  With functional lab testing, personalized nutritional supplements, weekly meetings, text support daily, and a little bit of cool technology this program is for you if you have been searching for an answer to what's hurting you.

And it starts with removing the BUT.

Instagram: @melissahallklepacki

Tik Tok @melissaklepackiwellness

www.melissahallklepacki.com 

I hold a Master's Degree in Acupuncture and an undergrad in Education.  I am a wife, mother, athlete, author, speaker, entrepreneur, daughter and friend.

I am so passionate about wellness because I spent my 40's super sick.  I saw 12 doctors to diagnose and treat what turned out to be Lyme Disease but it wasn't until I undertook a lengthy detox protocol that I fully healed myself.

I want to help you heal yourself at the deepest level. 

We will work together to figure out why you aren't feeling vibrantly healthy. Comprehensive specialized functional medicine lab tests will help us pinpoint the root cause of your health issues.  We will remove what's not needed and add what your body is calling for.  With simple changes and better choices we can restore wellness and vitality to your life.

The world needs you to take better care of yourself and I'd love to help you.

Listen in today to learn about how I practice.

Find me on TikTok @melissaklepackiwellness 

and Instagram @melissahallklepacki

and visit my new website www.MelissaHallKlepacki.com

Listen in for how the conversation with a friend would go and how to work with the happiness journal you have created.

This is a good one.

It's little and often that wins the day.

The next 30 days will show you how to stay the course and will also light the way forward.

I'm proud of you!

come follow me on Instagram @melissahallklepacki

and TikTok @melissaklepackiwellness

If you visit my site www.MelissaHallKlepacki.com under Resources you can download the free Constipation Checklist.

I'm gonna give you 3 easy ways to love yourself a bit more this month.

1. Start every day with gratitude. The act of taking just a few minutes and writing down a list of things you're grateful for while you have your morning coffee is it great way for you to see all of the love in your life and encourages you to love yourself a little bit more.
2. Daily affirmations. I know it can seem funny to look at yourself in the mirror and recite a list of positive affirmations, however, it works! Many meditation experts often talk about being in a state of receptivity so that daily affirmations are more easily accepted. Whether you do this practice post-meditation or simply before brushing your teeth in the morning it’s a wonderful way to show yourself some self-love.  I like to make a list of 5 affirmations centered around something I’m working on.  I’ll give you an example; if you are working on healing your body, your five affirmations might look like this:
3. My body is strong and healing.
4. I live with an attitude of gratitude.
5. every day I feel healthier and healthier.
6. I am grateful for this experience of healing and welcome each new day as a step closer to wellness.
7. I feel supported and loved as I work on healing my body.
8. Up the Self Care. If you didn't listen to the episode a few weeks ago about self-care I reminded you that self-care looks different for everybody all the time. What you need today might be completely different than what you need a month from now or a year from now. It might be different than what your partner needs or what your best friend needs. Self-care is about giving yourself the space to decide what's best for you in the very moment you need it. A hug, a warm bath, a nap, a walk with a friend, a five-mile run, buying new underwear, drinking more water. All of those things are self-care and needed from time to time; it's up to you to figure out how best to nurture yourself.

It’s a short month this month friends – let’s put a whole lotta love into it. 

1. Ditch any product that artificially fragrances your home; candles, air fresheners, Febreeze. All toxic.
2. Same for fragrances IN your products. Make the switch to fragrance free. For laundry detergent, for body lotion, for shampoo even.  BEST BET: go to www.ewg.org and look up your favorite cleaners and body products.  They will show you how safe or unsafe your products are.  Start today by simply KNOWING which of your current products are toxic.  When something runs out replace it with a better choice.
3. For personal care products not only do we want fragrance-free but we need to be on the lookout for aluminum in deodorant and fluoride in toothpaste. Both are heavy metals both are poisonous to the brain and both are unnecessary additives. It might seem controversial but I encourage you to do your own research. Toxins are everywhere.
4. Take a look in your kitchen, specifically at your pots and pans. If you are using something with a non stick Teflon surface it's time for a new pan. Cast iron, stainless steel, or a ceramic coated pan like GreenPan are better choices here. Teflon contains toxic chemicals you want to avoid.
5. Your drinking water. Please visit www.ewg.org/tapwater and plug in your zip code. You will be shown a report of all of the toxins you are drinking if you drink tap water. Unfortunately most filters do not do a great job of filtering out the most toxic chemicals in our water. PFOA, PFOS, radioactive elements, and fluoride are all very hard to get out of water. Distilled water is truly the only pure water.  Do the research, make the switch.  It’s important for your wellness.

By making simple changes in better choices, by knowing this information that you now cannot unknow, you are on your way to well being. Please share this podcast and this information with people that you love, sharing is caring.

instagram: www.instagram.com/MelissaHallKlepacki

tiktok @MelissaKlepackiWellness

Nutrition

Hydration

Movement

Mindfulness 

Sleep

It could change daily or you could be working hard for improvements in one of those areas.  But dig in somewhere and work to make improvements slowly and over time.

Listen in today for more on finding a self-care habit that is right for you. COme follow me on instagram for more wellness content: www.instagram.com/melissahallklepacki

Waking up every morning and having a glass of water before anything else. Taking your supplements daily, committing to not eating anything in bags or boxes, developing a meditation practice that you do daily, getting to sleep before 11:00 PM every night: those are daily habits and those are what move the needle in terms of our Wellness.

Make a list of your daily habits and take a look at what is serving you and what you need to move on from. If you are not as healthy and vibrant as you want to be, what small changes can you make today to increase your Wellness by just one percent? Now go do those.

Listen in for the idea of habit stacking and one simple habit stack I use to make sure I take my supplements every single day.

Next is nutritional supplementation. Please read the literature. People with bad outcomes from viral diseases most likely have very low vitamin D levels.  If you are not supplementing and you do not know your vitamin D level, which can be obtained with a simple blood test, supplementing with vitamin D3 plus K2 is cheap and effective. We also know that sleep, good sleep, is integral to proper immune function and feeling well. I always recommend some early morning sunlight in the eyes paired with some sort of movement whether that's a few calisthenics or a walk with a friend. I shoot to get this done five times a week.

Lastly, we all know how important nutrition is. People with bad outcomes from illnesses are generally overweight or have metabolic conditions. I simply ask that for this month you avoid anything eating anything in bags or boxes which includes frozen foods, pre-packaged foods, snacks, energy bars, etc. Eating Whole Foods is the way forward.

So that's it. And it's pretty simple.  Quick tips for better wellness a drinking clean water, eating whole foods, supplementing to increase your vitamin D levels and striving for better sleep.  Let’s do this!!

Come follow me on Instagram for more www.instagram.com/melissahallklepacki

Working with your breath is a great place to start.  When you feel triggered reminding yourself to stop and breathe can provide a simple reset.

Progressive muscle relaxation takes breathwork up a notch and can lead to full body relaxation and is great to wind down at night or any time you need a hard reset.

The ability to sit quietly and let your thoughts flow through you can be difficult.  Much easier to really be in the moment and experience the event with fresh eyes.

I love to journal as a way into mindfulness.  I like to start the morning with a list of things I am grateful for.  It puts me into a mindset of abundance and helps me start my day with grace.

Try it this week.

Make space for you to work on yourself.

Come follow me on Instagram this week for more www.instagram.com/melissahall klepacki  

How to get better sleep?  Listen in for details but here is a shortlist:

1. Start in the morning with sunlight in your eyes.  It primes your system for good melatonin release in the evening.  Pair that with some exercise and you are golden!

2. Make sure your magnesium levels are good.  HINT: chances are that if you don't supplement your levels are most likely low.

3.  Avoid eating after dinner.  Optimally give yourself 3 hours of no food before sleep.  You sleep best in a fasted state.  Ideally, avoid alcohol.  While it may help you drift off it often wakes you up in the middle of the night.

4. No caffeine after 12 noon.

5. Create nighttime rituals.  Brushing teeth, washing your face, getting into pajamas, closing shades, turning off lights all let your body know that it is time for sleep.

6. Perfect your sleeping environment – temperature needs to be low (65-68 degrees) absolutely no light, avoid blue lights before bed.

7. Exercising in the daytime makes for a fatigued body that often sleeps a bit sounder.

8. An evening Epsom Salt bath works on 2 fronts: increasing magnesium levels and raising body temperature.  The shift from a higher body temperature into a chilly room preps that body for deep sleep.

9. Utilize technology for better sleep.  The OURA ring, the FitBit Charge or the Whoop are all wearables that can give you data about your sleep.  You need to understand what is happening before you can make changes. 

I'll be sharing some favorite sleep podcast and other ideas for sleeping better over on Instagram.  Follow along at www.instagram.com/melissahallklepacki

So in a nutshell:

1. Drink more water: at least half of your body weight in ounces so that your urine is close to clear in color.
2. Shoot for distilled water as your gold standard. Remember most bottled waters are not regulated and can contain plenty of toxins and radioactive elements. The best choice in bottled water is Smart Water because it is distilled water. You can go to mypurewater.com if you are considering a home water distiller. Place your order over the phone and use my name for a discount. You can also purchase one gallon or five gallon jugs of distilled water fairly easily. Please remember that accumulated toxins from drinking tap water can be a very big source of illness in the body.
3. It is a great idea to have a dedicated cup or mug for water. Knowing how many ounces your container holds will help you meet your daily goals.
4. Use a straw if you like that. Many of my clients find they drink more water when they have a cup with a straw in it.

Follow along on Instagram all week for more on water: www.instagram.com/melissahallklepacki 

You gotta plan it though guys.

If you fail to plan - you plan to fail.  Make a plan, make a dedicated time for it.

Find an accountability partner.  A person, a class you pre-pay for a group activity where your presence is essential....all can serve as an accountability partner.  Even a dog can be your accountability partner - they need to be walked 2 times a day.

Make it PLAY as often as possible.  Movement that looks like play feels less laborious.  A hike with a dog, an adult sports league, tennis, golf, train for your first 5k (walk or run!) with a pal. - there are so many options.

If you are not regularly moving your body  FIND A NEW WAY that looks like PLAY.

Make YOURSELF - your WHOLE self a priority.  It starts with daily habits.

Come find me on instagram - www.instagram.com/melissahallklepacki 

This week as we head into Thanksgiving in the U.S. it is a good idea to take stock of what we are grateful for.  To name it aloud or write it down to be captured and ruminated on.

This week try a new practice of writing down 3 things you are grateful for each morning as a way to start your day from a place of abundance.

Remember when you think happy thoughts you attract more happy thoughts (and happy people) into your reality.

My morning short list:

Sleeping in this morning

Taking time for morning meditation (YAY ME!)

Hot coffee on rainy mornings

Dogs

Feeling healthy

Clean water

A home I love

Come see me on Instagram where I share lots more on gratitude as a practice and as a perspective.  www.instagram.com/melissahallklepacki 

(last week we brought awareness to Nutrition looking for a 1% improvement, did you get it done?  Remember, fueling your body with healthy whole foods DAILY is the way forward.  You can go back and listen to any pervious podcasts on iTunes)

This week we focus on what we are eating.

Here are a few guidelines:

1. Go to the fridge when you are hungry.  Choose whole foods first.

2. Avoid bags and boxes.  Food in bags and boxes contains chemicals, preservatives and bad oils we need to avoid for optimal health.

3. Drink only water.  Save the calories. Lose the sugar.  Distilled water is best.

Come join me this week as we discuss simple changes and better choices in nutrition.  We can do this!!

http://www.instagram.com/melissahallklepacki

My favorite non-toxic laundry detergent http://grove.pxf.io/x9QXRO comes in few scents as well as unscented. I also like their fabric softener.

I love many of their non-toxic beauty offerings from so many great brands you will be familiar with: http://grove.pxf.io/P04YWq   They have some great choices in facewashes and lotions.  Easy to make those swaps.  Simple changes and better choices is my mantra here at The Güüd Company – and this is a great way for you start.

PLEASE REMEMBER:  you still need to check products for yourself using the EWG Healthy Living App.  You can either scan the barcode of a product or enter the name, and you will see a report giving it a grade from an A to an F and listing any toxic ingredients that you should know about.

I encourage you to start somewhere today. Perhaps under your kitchen sink, your laundry room, or in your very own bathroom. Scan your products and make a list of the products that get D’s or F’s. Then armed with your mobile app head to Grove Collaborative and find better products.

While I am not affiliated with many brands I just started working with Grove Collaborative and this post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

Social media has highlighted our insecurities when we look at the lives of others.  We need to remember that people only show their best sides, their life highlight reels.  Carefully curated - you rarely see people letting it all hang out...the ugly sides of life.

You are perfect as you are.  You are whole and complete whether others acknowledge that or not.  On days when you forget this - stay off social media friends.  xo

Want to get fit? Hire a personal trainer. Make appointments and stick to it. A gym membership guarantees you nothing. You gotta do the work.

Want to lose weight? Weight Watchers works! Why? Because they hold you accountable.  It’s you that’s gotta do the work.

Training for a marathon?  It’s hard to motivate for a 12 mile run alone on a Sunday morning.  Much easier when a group from the running club is counting on you to show up. You gotta get yourself there first, right?

Whatever your goals are - seek out a mentor, a teacher, a practitioner or a friend to be your accountability partner.  Reminding you that you alone must first choose a goal and find an accountability partner but then the work begins.

Making changes and reaching goals takes work.  There are no two ways about it.

In many ways I serve as an accountability partner for the Wellness clients I work with.  Weekly check-ins to mark progress, the use of a wellness journal to watch trends, a detailed plan of action with steps and milestones on the journey to wellness.  For more information you can email me at melissa@theguudcompany.com

It’s something to consider if you want to make some changes and have been struggling to go it alone.

#fitness #wellness #weightloss #accountabilitypartner #wellnesscoach #goalsetting #meetyourgoals #healthiswealth #motivation #training #showupforyourself #dowhatyousayyouwill

Next, you need to come up with a list of qualifying questions. A qualifying question might be something like, “Does this doctor use any alternative treatments or techniques or does he or she rely entirely on pharmaceutical products?”  Another might be “Does this doctor only see patients out of this office or are there other opportunities for an appointment?” which might be important if you are trying to get in immediately or if you have mobility and transportation problems. Whatever the questions that you deem important to making your decision are the questions you should have a list of at the ready.

Then, call the doctor’s office and ask those qualifying questions of either the practice manager or the doctor directly. This is how I initially found my Lyme disease doctor. When I called her practice and asked what percentage of patients in her practice have Lyme disease, and the answer was 100%, I knew I was in the right place.

Please understand that the first appointment with this practitioner should be considered an interview. You are interviewing them about their ideas on your health based on their findings. And I think that's an important distinction to make, you are simply getting advice from someone more qualified than you but ultimately it is your decision what you do with the information you are given.

Finally, if your practitioner is not suggesting lifestyle recommendations (diet, hydration, mindfulness, movement, and better sleep) as the first step in healing you I highly suggest you find a new practitioner. Our Wellness is built on our daily habits. I'm going to say it again for the people in the back, "Our Wellness is based on our daily habits” and the people we are looking to for information on how to keep ourselves healthy should be working with us to educate and encourage us to be our own healers first.

-- Come see me on Instagram www.instagram.com/melissahallklepacki 

Like what you hear?  More on www.theguudcompany.com or come visit me on Instagram www.instagram.com/melissahallklepacki

Chemicals in food, water, personal care products, cleaning supplies....they are everywhere.  Did you know that there are over 800,000 registered man made chemicals in the United States alone?  FYI - none of them have any reason to be inside out bodies, yet our toxic loads increase to the point where our body burden is too much for us to bear - and we get sick.

The second step of detox is to make sure that our bodies are ABLE to detox.  Drainage pathways must be open.  Kidneys filtering, liver producing adequate bile, lymph flowing, skin sweating......and that we are pooping twice a day.

Without these pathways open you will simply RETOX yourself as mobilized toxins will have no way out.

Make sense?

Come see my instagram where I talk about this all the time www.instagram.com/melissahallklepacki  

Or visit us on the web at www.theguudcompany.com 

Wanted to share because of all the hype between Gwenyth Paltrow and Kim Kardashian about their OURA ring scores.  Check it out on Instagram if you missed it. Come see me while you are at it @melissahallklepacki

Get your own and start making small changes to improve your wellness at www.ouraring.com 

• Mycotoxins are naturally occurring toxins produced by certain molds (fungi) and can be found in food.
• The molds grow on a variety of different crops and foodstuffs including cereals, nuts, spices, dried fruits, apples and coffee beans, often under warm and humid conditions.
• Mycotoxins can cause a variety of adverse health effects and pose a serious health threat to both humans and livestock.
• The adverse health effects of mycotoxins range from acute poisoning to long-term effects such as immune deficiency and cancer.

Both Aflatoxins and Ochratoxins are the most common types of molds/mycotoxins we see in the body.  

I am currently working with Cell Core Biosciences Mold Protocol to remove these toxins from my body.  Follow me on instagram www.instagram.com/melissahallklepacki and look for my story highlight on Mold where I show you the products I am using.

If you are interested in learning more about the CellCore products or working with me on your wellness please reach out to melissa@theguudcompany.com

Watching my diet, my weight, my symptoms...recording any new symptoms or events I am able to track trends and share any ongoing health trends with my doctor.

Listen in today for how I use this and why you should consider a using something similar if you have wellness goals.

Come find me on Instagram www.instagram.com/melissahallklepacki

Toxic Mold

Parasites 

Heavy Metals

We are going to dive into these topics over the next couple of weeks.  We will talk about how to avoid them in the first place, how to know if you have them and finally, how to get them out!

Topics like foods to avoid, supplements you can take to help your body detox, practices for better elimination, testing and how to find the right doctor will all be covered.

I'm excited to learn and I hope you will join me.  Please tell a friend if you know someone who has been struggling to listen and learn along with us.

For future reference: all supplements I talk about can be found here: https://us.fullscript.com/welcome/melissaklepacki  and are discounted for you.

Our family did the 23andme genetic test which gives you the raw data you will need for the sites I discuss when we look at detox can be found here:  www.23andme.com 

Come find me on instagram where I can show you the test I am doing for mycotoxins: www.instagram.com/melissahallklepacki 

That's direct from their website www.oofos.com

I personally own 4 pair.  These have been the only shoes (besides running shoes) that I have worn for months.  

It is like walking on marshmallows with extra arch support.

If you are on your feet all day, these are for you.  Runners, walkers try these are a workout and a long shower...your feet will thank you.

Available on their website, Zappos and Amazon.  Basic slides are $50

And they are machine washable!

Some examples to watch out for:

Use of the word NATURAL.  THe FDA takes natural to mean that nothing artifical or synthetic has been added to a food that you normally would not expect to be there.  Also FDA policy states that "natural" does not convey and health or nurtitional benefits.

NON-GMO is being used all over packaging/products that don't contain any ingredients that could be GMO.  Good to note here that we have 10 GMO foods here in the USA: alfalfa, apple, canola, cotton, corn (sweet corn and field corn NOT POPCORN), papaya, potato, soybean, squash and sugar beets.

SUPERFOOD is just a marketing term.

CLEAN means nothing in particular.

Sustainably sourced. Consciously crafted. Ethically made.  ALL MEAN VERY LITTLE.  Claims that are not often backed up by much of anything.

Next time you are at the market, take a look at how many buzz words pop out at you.

Then just buy real food, no bag...no box.

Clothing will need to completely dry for 24 hours before wearing and will hold up thru several washings.

Available at EMS, REI and Amazon.

Here is a link http://bit.ly/GuudPermethrin

If you use this link https://www.ilads.org/patient-care/provider-search/ you can register for an account and receive a list of Physicans in your area who are trained to treat Lyme Disease and co-infections.

Listen in for more!

www.instagram.com/theguudcompany 

Listen in for what to do if you find a tick crawling on you or if one has bitten you.  Proper tick removal will ensure you aren't letting it inject more toxins into you.

If you have been bitten SAVE THE TICK and have it tested.

Some States offer free tick testing.  Check with your health department.

In Pennsylvania - http://bit.ly/GuudLymePATest  

Other labs include:   www.tickchek.com  www.ticknology.com

Please share what you are learning with others.  Lyme is in every State in the USA and over 80 Countries world wide.  We need knowledge for prevention.

Listen in all week for info on Lyme Disease and co-infecitons and be sure to share this with those you know worried about Lyme Disease.

For more information:

www.ilads.org

Come join me on Tuesdays at Noon EST on Clubhouse for Lyme Chat.  You can find m @melissaklepacki

Listen in for my tips on navigating an appointment.

1. Rate your day 1-10 (omit the number 7) and track it in simple planner.  I got mine at the drug store.  And make sure to note any events like high stress days, good or bad food choices sleep, etc  Note particularly bad days and look for clues.  Share this with your doctor.

2. Write a one paragraph note to sum up your general health and main concern.  Share this with your doctor.

3. Write out a list of questions you have for your doctor (and make sure they are answered)

4. Make notes right after the appointment to sum up action steps and make sure you have no further questions.

A little prior planning ensures you are getting what you need out of your visit.

I've recently learned about a powerful morning routine (20-30 minutes) that really resonates with me so I thought I would share - it uses the acronym SAVERS as a way to remember the following

SILENCE

AFFIRMATIONS

VISUALIZATION

EXERCISE

READING 

SCRIBING (WRITING)

Here is a link to an article for more info: http://bit.ly/SAVERSmornings

Come join me mornings at 9 am EST to start your mornings with a positive intent and card reading.  You can also follow along at: www.instagram.com/melissahallklepacki 

1. you are hyper-vigilant about everything that touches your lips

2. you are radically changing habits and patterns (which is uncomfortable)

3. you are restricting something you loved to eat resulting in a lower caloric intake

All of those are pretty hard to maintain over a period of time.

My best advice: same as always.  SIMPLE CHANGES & BETTER CHOICES...every day all day.  When faced with a menu make the healthiest choice you can.  Make tiny changes each day and they will become your new habits.

I really believe that if you are carrying excess weight, you know why.  You know your vices.  You know if you are getting enough exercise.  If you are eating candy or drinking soda or eating fried foods and you are overweight you could definitely be making better choices.  Simple changes like adding an apple a day to your diet might work for you and keep you blood sugar more level so you aren't compelled to reach for a candy bar in the first place.

I'm here with you.  I live what I teach.  Join me.  Simple changes and better choices on the daily.

xx, Melissa

PS. I say the words "bad foods" in this episode and while I hate calling foods GOOD and BAD it's true that some foods are just not good for our bodies (gluten, seed oils, dairy) and we can choose to eat them anyway...

I am spending alot of time over on the new Clubhouse app.  There are some pretty amazing minds over there sharing all kinds of good information.  Come find me moderating rooms on health/wellness/chronic illness!  Search for @melissaklepacki and follow me!

I was reminded about the beauty of the Environmental Working Group www.ewg.org

Download their app called "healthy living"

You can search for a product by name, scan its barcode or search thru lists to understand exactly WHAT is in the products you are using.

If you currently have any of these in your house - you need this app:

Bounce

Tide

Febreeze

Windex

Scan your current products and then find substitutes.  Start with the worst offenders or those ranked 7-10 and you will b making a huge difference in the health of those you live with (including your pets)!

Where I love Spring has arrived and th weather is arm and kids are sweaty.  Please make sure your kids are staying PROPERLY hydrated.

Start with pure FILTERED water.  Remember: tap water isn't healthy.  I love both the Zero Water pitcher and the Big Berkey Filter.  Not sponsored, just a fan.  It's important to drink pure, clean water to help your body both to  hydrate and to produce the urine that helps to remove waste from your body.  LIKE SUPER IMPORTANT.

Get your kiddo a stainless steel water bottle.  We love the brands HYDROFLASK and YETI.  They are durable and we have had ours for years now.  Make sure to label with your last name and it may take your kids some time for it to become second nature to always have their water bottle.

Please skip the soda and sports drinks.  If you have kids that HAVE TO HAVE a flavor in their water consider adding a drop of orange essential oil.  I love the CITRUS BLISS from DoTerra which is orange-y.

Remember that if we get dehydrated both our mental and physical capabilities are lowered.

STAY SMART

STAY STRONG

STAY HYDRATED

Corn Oil

Cottonseed Oil

Canola Oil

Safflower Oil

Sunflower Oil

Soybean Oil

Peanut Oil

Margarine

No need to be afraid of FAT we just need to pay attention to the RIGHT ONES.

Avocado Oil  -  YAY!

Olive Oil - Yes Please!

Coconut Oil - Yum

Butter - always makes things taste delicious.

Simple Changes and Better Choices!

Read more here: https://draxe.com/nutrition/healthy-fats/

Come find me on clubhouse talking all things health! @melissaklepacki and on Instagram @melissahallklepacki

Check out the Wellness Warriors Club

As usual I recommend a chat with your doc and a baseline vitamin D test:  here is what to ask your doctor for IT IS IMPORTANT TO GET THE RIGHT TEST: http://bit.ly/GuudVitD 

So much great information here: https://www.grassrootshealth.net/

You can even order your own Vitamin D test for $79 here: https://daction.grassrootshealth.net/product/vitamin-d-home-test-kit/ 

More: https://www.health.harvard.edu/diseases-and-conditions/treatments-for-covid-19

And this podcast is fantastic: https://apple.co/3sxW4bL

Come find me on Clubhouse @melissaklepacki

and on Insta @melissahallklepacki

Come find me over on Clubhouse and we can actually talk to each other

**If you are considering any sort of DETOX this spring remember that the first step is to REMOVE the offenders

Beauty products, cleaning supplies, personal care products.  Upgrade these.  Use the EWG.org app or check their website.  You'll find out how safe your products are.  Please consider upgrading here first.

Next take a look at your food.  THE DIRTY DOZEN is well known and a list of foods to avoid unless they are organic.  Yes, strawberries are on that list but, yay, broccoli never needs to be organic (but please give it a good wash.)

Many rasons to get the chemicals OUT of the products you use.  Breast Cancer/Aluminum/Antiperspirant - please read this study;  link here: https://pubmed.ncbi.nlm.nih.gov/16045991/

Remember that Flouride is a neurotoxin.  Lots of good toothpastes on the market without Flouride.

Here is a link to the CureChronic podcast I was featured on: http://bit.ly/CureChronicKlepacki

Come join me on Clubhouse @melissaklepacki - every weekday morning at 9 am EDT.  Clubhouse is an app for the iphone.  You can download it from iTunes. 

We read a card from a tarot/oracle deck and see what it brings to us.  We set a positive intention for the day and support each other.  Would be happy to have you!

Make a plan to walk every week with your pal or loved one who is trying to lose weight!

Your best friend who is working to get more sleep?  Give her a call every night at 9 pm to ask "are you in your pj's?"

Who that you love NEEDS YOU? And how can you show up for them?

NOW THAT'S LOVE

During this pandemic we need to be at our healthiest.

Is your weight in check?  How is your fitness level?

How can you make a simple tweak to your routine to take your wellness up a notch?

It really is simple.  We all KNOW what we need.

Make today the day you make that change, flip that switch, start anew.

You got this!

Late notice for today but at 10 am EST I will be hosting a room on Clubhouse to talk about Living with Chronic Illness and in particularly Lyme Disease.

It's a pretty great app for acutally being able to talk with and talk to others.  Perhaps it is part of the podcast world that is missing...that 2-way dialogue.

JOIN ME HERE:

https://www.joinclubhouse.com/event/4MEKR4pP

If you don't have an invite DM me on Instagram @melissahallklepacki

If you are already on clubhouse come find me @melissaklepacki

After recording over 1,000 episodes of Today's Health Tip I am on hiatus to tend to my own health.

I have had Chronic Lyme Disease for over 10 years and am currently in my 3rd relapse.  I invite you to come and learn about Chronic Lyme, chronic illness in general and see how a wellness warrior fights thru chronic illness on all fronts.

I have opened up my Instagram account (it used to be private) for the time being as I will share my triumphs and struggles over the next few months with all of you.

Join me there @melissahallklepacki

Warmly,

Melissa

I took a little unexpected break.  It's 2020.  I am trying to figure out what's next for me and how this podcast fits into this new world order....but wanted to jump in here and tell you about my top 3 gift picks for the biohackers and wellness warriors in your life.

1. The Oura Ring - sleep, health, fitness tracker all in a ring. between $299-$399 www.ouraring.com

2. 23 and Me genetics testing. Starting at $129 www.23andme.com 

3. Viome Health Intelligence Test regualrly $399 now $199 www.myviome.com 

Happy Holidays - Stay Well!

xx - M

Today I talk about exploring what it feels like to be grateful for the challenges you are facing in life.  How opening and softening to them , how looking for the good amidst the ugly can be transformative.

I am grateful for the opportunity to share what I have learned and am learning about wellness with you.

Namaste.

It's super simple.

Breathe in thru the nose for a count of 4.

Hold the breath for an equal count of 4.

Breathe out through the mouth silently for an equal count of 4.

Hold the breath for an equal count of 4.

Repeat.

According to the Mayo Clinic, there’s sufficient evidence that intentional deep breathing can actually calm and regulate the autonomic nervous system (ANS).

This system regulates involuntary body functions such as temperature. It can lower blood pressure and provide an almost immediate sense of calm.

The slow holding of breath allows CO2 to build up in the blood. An increased blood CO2 enhances the cardio-inhibitory response of the vagus nerve when you exhale and stimulates your parasympathetic system. This produces a calm and relaxed feeling in the mind and body.

Box breathing can reduce stress and improve your mood. (healthline.com) 

It is the foundation for everything.

Making sure we are breathing correctly.

Always in thru the nose.  Long and slow.  Inhaling deeply beyond our lungs down into the belly.  At the end of exhalation the belly has risen - PAUSE here - and then exhale slowly through either the nose or mouth (experiment with what feels good).  Start by emptying the belly and end when the lungs are empty and your diaphragm and ribs have contracted to squeeze out the last of the air.  Then PAUSE and repeat.

If you have 60 seconds - practice for 60 seconds.

If you can make 5 minutes then please do.  Get cozy somewhere and simply breathe.

2 apps I love:

www.calm.com

www.headpspace/com

Both have paid and free versions.  I have used both. Lots of features including sleep stories, music you can do your breathwork to, guided meditations and more.

Everything including:

*carrying healthy snacks at all times

*reaching for something from the refrigerator instead of a cabinet (NO bags or boxes)

*looking at restaurant menus before you get there

*planning holiday meals to include more fresh and whole foods

Simple changes are simple and better choices...if you strive to always make the best choice then you win!!

What I have found that does work?  Two things.

1. Intuitive eating.  Eating when you are hungry, not bored or anxious or lonely.  Eating to nourish our bodies not fill our stomachs.  Listen in as I discuss this a bit more.

2. Intermittent Fasting.  Avoid calories for a stretch of time over 12 hours but preferably 16, forces your body to burn stored body fat for calories.  Try starting by limiting any food or drink except water or black coffee or tea from 8 pm - 8 am.  Your goal is to get comfortable not eating from 8 pm - 12 noon giving your body a 16 hour fast turning you into a fat burning machine.  This has become a GIANT trend in the wellness/fitness/biohacking world and you can find a zillion articles if you just google "Intermittent fasting"

As food guru Michael Pollan says "Eat food, not too much, mostly plants." 

and I'd like to add "Nothing in bags and boxes"

It's a really simple change you can make to your everyday...whn you are hungry and reaching for a snack AVOID cabinets and open the fridge.  Fresh foods will always be a better choice for you.

Apples, natural nut butters, veggies, yogurt - all better choices than chips or crackers for sure.

Read this article for all the benefits.

Research studies for your perusal: 

1. https://www.nature.com/articles/nm1577
2. https://www.ncbi.nlm.nih.gov/pubmed/26276082
3. https://www.ncbi.nlm.nih.gov/pubmed/11510417
4. https://www.ncbi.nlm.nih.gov/pubmed/23031079
5. https://www.ncbi.nlm.nih.gov/pubmed/26866650
6. https://www.ncbi.nlm.nih.gov/pubmed/22520831
7. https://www.ncbi.nlm.nih.gov/pubmed/24392771
8. https://www.ncbi.nlm.nih.gov/pubmed/21512236
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4865993/
10. https://www.ncbi.nlm.nih.gov/pubmed/21293445
11. https://www.ncbi.nlm.nih.gov/pubmed/22146674
12. https://www.ncbi.nlm.nih.gov/pubmed/27438130
13. https://www.ncbi.nlm.nih.gov/pubmed/19766097
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257754/
15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731988/

Listen in as I discuss my favorite products for creating more wellness in your water

BodyBio Liquid Minerals because when we filter out the toxins and heavy metals we also filter out the good stuff.

Designs for Health C+ BioFizz for a little immune boost from time to time.  It's orange flavored and fizzy.

Xymogen RelaxMax before bed - full of magnesium with some other sleepy time nutriceuticals.

BioPure Matrix Electrolyte mix is pretty flavorless and great for working out or during a bath or sauna.

Please check for yourself: www.ewg.org/tapwater

And the truth is bottled water is unregulated and often not much better https://www.bottledwater.org/content/unregulated-contaminants 

What can you do about it?

Get a good filter.  The Zero Water Pitcher www.zerowater.com

and the Big Berkey System https://www.bigberkeywaterfilters.com/  are my picks.

Fill and refill your reusable water bottle everyday and know you are getting optimal hydration.

You'll want to simply check your urine.  As close to clear as possible is your goal and peeing often.  Don't over do it; too much can be equally distressing to your system.  8-10 glasses or 60-80 ounces a day should do your body GUUD!

We will go through basics like what does it feel like to be fully hydrated and what are the benefits.  How to hydrate, with what liquid?  Bottled water or filtered water?  Does coffee and soda count for hydration?

Your homework is to go find yourself a reusable water bottle.  Pick something you love because you are going to be taking it everywhere with you.

If you haven't ever worked on hydration WELCOME.

You are going to feel GREAT this week.

1. Get on the floor more.  Watch tv there, play there, eat a picnic or fold laundry.  You use your body differently from a floor seated position.  Notice how you sit and what is or isn't comfortable.  Where are you least flexible?  Now, try to stand with out using your hands.  FUN!

2 Use your non-dominant hand as often as possible this weekend.  It's great for your brain and your body.

3. If your balance is decent challenge yourself to put on your socks while standing.  You can stand next to a wall to use as support should you need it.  Notice what was easy/hard for you about that.

4.  Crumple paper into small balls.  A great way to practice is you crumple your junk mail.  You want tight balls of paper which will force you to rally use the joint, bones, muscles and tendons in the hand and wrist.  Great for grip strength which is a scientific marker of age.  Strong grip is better health and vitality!

Go for it, move and have fun!!

We need to work "functional movements" into our daily routines.  Squatting to pick up a sock, lunging to reach for your glass, or using biceps to lift and carry groceries.

Also, some of us might like tracking our movment with a fitness tracker; a few good choices:

Oura Ring

Fitbit

Apple Watch

Your phone

How do we do this so it doesn't seem like a chore?  

Make it play!  Remembering what you did as a child to move your body...was it dance class or soccer? Swimming or tennis or jumping on a trampoline (which is great for your lymph system by the way).  GO DO SOME OF THAT.

Being engaged in play is fun and it ticks of the movement box.

Grab your journal and noodle a little about the ways it feels great to move your body.  For me dancing ranks tops!

Making sure we are also getting different types of movement in is key.

Strength!  Flexibility!  Cardio!  Make sure we are choosing movements that hit these three categories.

The key to moving more - is just to keep moving.

20 minutes a day, every single day.  It doesn't have to be complicated.  Walking will do it.

For best health you will want to add one workout a week that is more intense.  This is as easy as turning your walk one day into a walk/jog and eventually a jog.

DISCLAIMER:  I am neither a doctor nor a fitness trainer.  PLEASE go visit your primary care provider if you have not been active lately, if you have any medical concerns or are embarking on a new exercise routine.

However, your best bet for staying solid through it is to wake at the same time but make sure to get lots of sunshine into your eyes while moving a bit outdoors close to when you wake up.  It will help your circadian rhythm adjust.  

Happy Halloween/FullMoon - Stay sane!

Start the next morning with a big glass of water (adding trace minerals or a pinch of sea salt if you have them) to rebalance your system.  Next consider a little caffeine.  1-2 cups in the morning before noon can give you a boost to get you started but no caffeine after noon because it could affect your next night of sleep.

Get some early morning exercise outside if possible.  Exposing your naked eyes to the sun helps to cement your circadian rhythm.  Eat a high protein breakfast even though your body will want comfort foods - you need to keep your blood sugar level and achieve a slow steady burn of fuel throughout the day.

Mid-day when you start to lag consider a power nap.  30 minutes can really help.  Use an app like brain.fm (free trial with a subscription after your trial has ended) to get your brain into a deeply relaxed state.  A small nap midday can help you to power through the rest of the day after a bad night of sleep.

Follow your same sleep rituals as you prepare for sleep the night after a bad night of sleep.  Perhaps you can tweak your routine to include a supplement, more quiet time or putting devices down earlier to give you a better chance at a good night's rest.

Sleep well!

Listen today as we discuss:

Getting early morning sunlight into your eyes

Avoiding caffeine other than morning

The hot bath/cold shower pre-bed routine

Sleeping in a cold dark room

Using blue light blocking glasses in the evening.

Being on a consistent sleep schedule

Turning on 'night shift' on your phone and Flux on your computer.

Take a few minutes today to consider what your sleep hygiene looks like and where you can make improvements.

Stay consistent and sleep well.

Today I discuss 4 options:

Apps for your phone: SleepSpace and SleepCycle

The new OS for the Apple Watch is now able to track your sleep so if you have one of those you can update the iOS and check it out on your phone.

The Oura ring is my sleep tracker of choice as it also tracks my body temperature, movement, respiration rate and gives me a "readiness score" daily to let me know how I'm fairing....

We will need to understand how we sleep and where we need help before we can expect to help ourselves!!

Back to basics.  Cleaner, stronger, lighter, happier.  Better rested, clear mind, living life rhythmically. 

We will start Monday learning about and committing to great hydration.  We will talk water types, does juice count, what sort of water bottle and how much do we really need.

Join us.  Bring a friend.  It's just 5 weeks.  Simple changes and better choices every day will get us to our goals in wellness...and perhaps in other areas of our full and rich lives.

Can't wait to get started......

Nutrition, Sleep, Hydration, Movement, Mindfulness/Breathwork.

If we are doing these right we won't have to work so hard on littler things.  We will be working on these 5 pillars for the next 5 weeks.

Invite a friend to join you.  Grab a journal- if we are goal setting and making a plan for our wellness we are going to be writing things down.

Get ready...coming at you Monday!

We are going to focus for the next 5 weeks, each week, on a different pillar of health.

Hydration

Breathwork

Sleep

Nutrition

Movement

Know someone who could benefit from this - please tell them to join us.

http://bit.ly/GuudPodcastApple or listen thru Amazon Alexa on the Daily Flash Briefing.

The 5 pillars of health.  

Hydration

Sleep

Eating

Movement

Breathing/Breathwork

If we can nail the basics we are set for success.  

If you know someone who needs to hear about the 5 pillars of health and how to increase wellness in each of them - send them our link and let them listen in with us.  http://bit.ly/GuudPodcastApple

Eating, Moving, Breathing, Hydrating, Sleeping

Which one are you called to?  Where do you need to focus your attention?

Over the next 5 weeks we are going to cover each of these pillars in depth.  Finding simple changes we can make or tweak to take this to the next level.

Join me and invite a friend to join our group; someone who is also working on wellness and perhaps can be an accountability partner for you?

I'll be talking about this 5 week program all week and we start next Monday October 26th!

PS. I'm over on instagram at www.instagram.com/theguudcompany

This weekend will make it easier.

Make your list and head to Whole Food Market this weekend to save 25% of personal care products (an extra 10% if you are a prime member)

Don't know what you need?  Download the EWG (Environmental Working Group) app called "Healthy Living" which has a feature that allows you either scan the barcode of a product or enter the product name in a search box and see the safety rating.  Scan your questionable products and it will make creating a list much easier.

Remember to share this info with a friend...sharing is caring.

If you aren't a Prime member you can join or free for 30 days.  (Cancel anytime) And it gives you access to tons of great deals.

I'm stocking up on Vital Proteins Collagen. The 10 oz size usually around $25 is on sale for Prime members for $14.99 http://bit.ly/GuudVProteins 

Great deals on all the Alexa devices, electronics and even some great toys if you ar doing early Christmas shopping!!

My list is always started fresh on a Monday and added to thru out the week; crossing things off along the way.

However, there is always that ONE thing that doesn't get crossed off for weeks and weeks and lingers there plaguing me.  It usually involves paperwork and multiple phone calls or looking up numbers or a forgotten password.

Well, this is the week we cross that ONE thing off the list.

Get into it.  Get er done.

It feels so damn good!!!

What needs more attention in your life?

Focus your energy there and set an intention or goal in that area of your life for this week.

Every week (in fact, every day!!) is a new chance for a fresh start.  Take the first step towards what you want...and don't look back.

I have chosen to check my breast with Thermography over a traditional mammogram this year and for the past 2 years.  I will probably have a mammogram every few years as an extra precaution though I am at a low risk for breast cancer.

It takes about 30 minutes from start to finish and is 100% no-contact and no radiation.

This link is a fantastic resource and includes links for further reading: https://breastthermography.com/breast-thermography/

We don't often have such elaborate plans devised to meet our goals.

But maybe we should.  To we ponder this....

Once a month (sometimes I skip a month) I fill my cart with the products I use for cleaning my pets, myself and my home.  I trust that they are all safe and I love finding new products.

Perfect during a pandemic as I don't have to shop for these in person.

**Note, I'm not sponsored by any company or product.  I just talk about the things I love.

A full body scan is just that; a dermatologist looking over every inch of your exterior from scalp to toe.

Consider it a part of your yearly maintenance.

Have a nagging injury or a new one?

Consider that the basics RICE: Rest, Ice, Compression and Elevation have changed slightly over the years.

Rest is now active rest involving stretching, massage, ultrasound etc

Ice could be cryotherapy, ice baths, ice massage instead of simply slapping an ice bag on a swollen knee.

Compression could be kinesiology tape or a specific brace to support your healing instead of an ace bandage.

Elevation means getting the injured area above your heart so the blood flows easier away from the swollen area.

I love a visit to a physical therapist at the onset of new injury.  They can show you what specific muscles need to be strengthened or stretched to support the injury and pick a compression technique best for you.

To things I don't want to take on, to places I don't want to go to do things I'm not really interested in doing.

Where I used to feel guilty before now it is literally self protection.

It's interesting to see how that plays out in one's life.  

Examine the things you are saying no to.  Perhaps more importantly what is deserving of your time and energy?

A few things to consider:

Before pollen levels get too high call you Doc and consider starting a daily allergy med like Zyrtec.  Starting it ahead of time can make sure the medication is working in your system when pollen levels surge.

Consider showering at night.  It will remove the pollen from your skin and hair and keep it out of your hair.  This will help to keep your sheets cleaner so you aren't sleeping in pollen all night long.

Change your air filters...in your home, in your car and in any portable air filters you might own.  Starting with clean filters means more particulates will be filtered from the air keeping you breathing easier.

I also love a neti pot for cleansing nasal passages or a simple saline spray.  Stay away from nose sprays that dry out your sinuses...they can actually make you feel worse.

For me it might look like:

Send in insurance health claims

Clean refrigerator

Organize closet

Those things are usually on my weekly to do list (which I make every Monday morning) and just don't ever get done until there is an emergency or time limit.

Today - ask yourself what is the one thing on your list that fails to get done?

This week LET'S DO IT!!

Doesn't have to be someone local.  It could look like a daily phone call to check in about your food diary or a phone call after a work out.  Could be a professional or a colleague or a friend or parent.

It helps you stay on track and true to your word.  Give it a try!!

Each of us has our own gifts and our challenge in life is to figure out what they are and then learn to use our gifts for the benefit of others while finding purpose for ourselves.

Don't beat yourself up for not having certain skills or being good at things that are challenging for you.  Remember your strengths and spend your time and energy polishing those so they can shine bright.

That's all...and have a great day.

Shorter days means less exposure to sunlight which means waning levels of Vitamin D.  We know that Vitamin D helps our immune system so it is important to keep your levels up! (read a study here: https://pubmed.ncbi.nlm.nih.gov/21527855/)

You can ask your MD to add a Vitamin D test to your yearly blood work so you will know how aggressively you will want to supplement.

The product I love and take daily is here: http://bit.ly/GuudD3K2

What was it you ran out of first...toilet paper? Paper towels?  Spaghetti sauce?

For me it was olive oil and garlic for me.

If/When this pandemic gets bad again you will be so glad you did.

mammogram, physical, full body skin check, dental exam, colonoscopy etc.

Taking care of your wellness should be your number one priority and seeing your health care providers regularly is an important part of your health strategy.

Make those appointments for you and your family.

Hard to be lonely when you have a pup.  On the darkest day of the pandemic I had 2 pups who were oblivious and just happy to be with me.

So many dogs that need homes...petfinder.com has your pup; she's waiting.

Please remember that if you are currently home but planning on getting back into the office it might not be the right time but if you have the money, the time and the love - I can't think of anything that could bring more comfort and joy than a dog of your very own.

I received it 3 years ago and before the pandemic I used it a few times.  Now I use it daily.  After the morning show in the kitchen I run it.  It runs for about 45 minutes and then docks itself.  I just have to clean the filter before I run it and I don't have to haul around a big vacuum for little jobs.

It's a toy but for me it's a game changer.  Maybe it's for you?!

As I watch men and women trying to survive week after week with no food/running water/proper shelter or place to poop it brings me such a sense of gratitude that I can run to the fridge for a snack, wash my face with warm water and hug my people and my pups.

If you are feeling grim about being "alone" in this pandemic and time of social distancing THIS SHOW IS FOR YOU.

Instant gratitude...... let me know how you like it.

I am now a connoisseur - my very favorites are from Target.

So this is for you if you have not embraced the sweatpants yet.  They allow you the freedom to move all day long.  To get onto the floor with a child or a pup and stretch, to take a walking break outside, on the treadmill or around you house anytime of day.

Sweatpants are my jam and I felt it my duty to share this slice of goodness with you.

I joined ButcherBox right before they stopped taking new members because we all had the same idea....but lucky for you they are open again!

I now use them as my regular source of meat.  Organic chicken, wild fish, pastured pork and grass fed beef.  The best bacon as rated by my teenage son.

It is quality meat.  Comes frozen in dry ice and you pop it into your freezer and it's there when you need it.

I'm not paid or sponsored....just a fan.  Thought you might like to try it.

www.butcherbox.com

Fresh tomato sauce.  Pickled cucumbers and carrots and tomatoes.

Strawberry jam, grape jelly.

Vegetables in abundance can be frozen raw; whole or sliced.

Get creative.

What would "winter you stuck inside in a pandemic" wish you had prepped and saved from Summer's bounty???

Granted it is not the healthiest way to cook food and you never want to eat charcoal-ly burnt bits, but in the summer it is my favorite.  For meat, chicken, vegetables and even fruits like peaches. My sister who is a fab chef loves to grill pizza.

What do you like to grill?

I like to use heirloom tomatoes, fresh burrata or mozzarella, fresh basil and either pesto or balsamic glaze.  The glaze is my secret weapon.  It's a thick balsamic vinegar that allows you to create a design over your plate.  It's pretty and delish.

If you have never made this here's your chance.  Tomato season is coming to a close.

Rub this mixture on hot grilled corn and then squeeze a little fresh lime.  It's out of this world.

https://www.yummly.com/recipe/Grilled-Mexican-Street-Corn-2442890

For me: fresh peaches, icy cold watermelon, fresh cilantro, corn on the cob, the smell of bbq.

We still have time to enjoy - listen all week for my favorite summer foods.  I'll be over on Instagram sharing my favorites for sure @theguudcompany.

Anything you didn't wear this summer or don't still adore please clean, fold neatly and place in a box labeled Spring Consignment.  It will be there come Spring and ready to make you a little extra cash.

Look through your Fall wardrobe and decide what you are done with.  How many black sweaters/hoodies do you need?  Once you have decided what can go you can decide how to sell them.

Ebay, Tradesy, RealReal, at your local consignment shop?  You choose what's best for you at get to it.

Money is waiting in your closet.

It's pretty magical and a great way to kick-off something.  It's the newest of new beginnings.

While Summer is still here, consider an early morning alarm.  Wake up in the stillness of the night.  Get outside to hear the first bird awaken. And watch the world come alive.

You won't regret it.

Love,

Melissa

It is not fall.  No pumpkin spice for this girl.

Let this serve as a gentle reminder to squeeze what's left of this delicious weather.

PS.  Sorry Australia/New Zeland...but your summer is on it's way!

I'm three weeks into a 3 month commitment for get healthier by following protocols built just for me.

www.viome.com

So I did and was blown away by a 66 PAGE REPORT all about me.  Which I immediately sent to my Functional Medicine Doctor.

Listen in today.  Get psyched about a new tool that can unlock health insights previously unattainable and start on the true path to wellness.

Please note: this is not sponsored content.  I paid for this myself. 

What's not cool is that they removed a section of their app where you could see the supplements they recommended as well as the brands they preferred.  All replaced with their products.

I sent off a letter to the company this morning as the whole reason I did the test was for the personalized supplement recommendations.  I'll let you know what they have to say.

I should avoid spinach, lobster, crab, haddock, and goat.  To be honest, I don't care for any of these.  Tuna is on this list and it's the only thing I will miss.

My superfoods include bone broth, broccoli, apples, beets, garlic and olive oil to name a few - all things I love.

www.viome.com

Just one of the cool features of the Viome study.

Screenshots over on Instagram @theguudcompany

Since contracting Lyme Disease and not being able to shake it completely I rely on data points to track my wellness.  Blood tests and other studies are great as well as a daily log of how I am feeling have made a big difference.

However when I listened to Dave Asprey and Naveen Jain on this podcast: https://blog.daveasprey.com/naveen-jain-714/ I knew it was a test I needed to order.

This week I will share with you my experience and initial results as well as the changes I am making, supplements I am taking and goals I have for my wellness based on my Viome results.

It's extremely personalized and it's pretty damn awesome.  www.viome.com 

It's good to rejigger as needed; tweaking your routines from time to time to make sure what you are doing is right for your body.

Next week I am going to tell you about an at home testing kit called Viome that I just completed (paid for myself) and am really excited about the personal results I received and am currently tweaking my supplement regimen as a result.

WE NEED TO ACCEPT RESPONSIBILITY FOR OUR OWN HEALTH!

Simple changes, better choices...EVERY SINGLE DAY.

Sending you love....

Check out your toothbrush.  Hold it at eye level and look at the end of the bristles.  If they are bent or frayed it is time to replace it.

Choose something with soft bristles and get yourself some new flouride free toothpaste while you are at it (read the packaging carefully)  Did you know that flouride is a neurotoxin?  https://ntp.niehs.nih.gov/whatwestudy/assessments/noncancer/completed/fluoride/index.html

31 drugs on this list that should never be taken when you are consuming grapefruit or grapefruit juice are here https://www.healthline.com/nutrition/grapefruit-and-medications#1

and include some statins, pain medications, antibiotics and the like.

Grapefruit affects the normal functions of the proteins in the liver that help to break down medications.  In fact, studies show that they increase the blood levels of over 85 medications.

A more complete list can be found here: https://www.rxlist.com/grapefruit/supplements.htm

https://www.healthline.com/nutrition/grapefruit-and-medications#1

I erased all of the alarms I had set on my phone last night as I giggled dreaming about actually getting up at 4:30 am to make a flight as my alarm had suggested.

I erased all alarms except for 7 am.

I am usually up before the alarm goes off and rarely sleep after it goes off even when I have nothing pressing happening.  I am finding that a consistent wake & sleep time are working for me.

Just take a minute this morning to think about how this Covid Pandemic and being home all the time have changed your sleep patterns.  For the better?  You are getting consistent regular sleep! Or are you a sleep disaster?  Staying up too late, sleeping in or even day time napping?  You might try for more regular sleep.

Take a minute today to simply observe your sleep habits and patterns....

As always, this is not medical advice, and I urge you to have a conversation with your doctor if you have been prescribed statins; popular names include Lipitor, Crestor, Zocor, Pravachol amongst others.

Common side effects of these drugs include: muscle pain and fatigue, increase in type II diabetes, liver & kidney damage, memory loss and confusion and more.

If you are taking a statin it is recommended that you supplement with 100-300 mg CoQ10. https://drsarahbrewer.com/statins-and-co-enzyme-q10

Here is a good place to start your research: https://bit.ly/MayoStatins but you can simple type "statin side effects" into google and choose where you would like to learn your information from.

It's always a good idea to do your own research and advocate for yourself.  Your doctor should be open to have a discussion with you about your wellness and your health concerns.

To Kathleen in Scotland who is an avid listener and sends awesome feedback.

THANK YOU

To all the listeners in the USA who make up the bulk of mt listeners.

THANK YOU

To the listeners in the UK.  You are working hard on your wellness.

THANK YOU.

To the listeners around the world : Canada, Spain, UAE, Australia, Ireland, Scotland.

THANK YOU.

Thanks to everyone for making time for their wellness.  It doesn't come easy and is hard earned but making simple changes and better choices everyday will help you reach your wellness goals.

Tell a friend!

Join me on Social @theguudcompany

Visit our website www.theguudcompany.com

or email me melissa@theguudcompany.com

xox - Melissa

Ask yourself what feels like play to you?

Swimming?  Running?  Hiking?  Rollerskating? Golf?

This week make some time for play!!

Come join me on instagram: www.instagram.com/melissahallklepacki

Running/walking (on a treadmill or outside),  yoga, cardio, stretching, bootcamp, strength classes and meditation.  ALL OF IT. $12.99 a month with a free 30 days first.

You can take live classes or stream from tons of pre-recorded classes.

Great teachers, great music,  very motivating and actually fun.  

Please take care of yourself. No time like the present to get into better shape and we can't use the excuse of no time when we can work out at any hour of the day in our own homes.

Check it out:  https://www.onepeloton.com/app

Any water bottle works but if you like your water cold and your coffee hot you can't go wrong with the Hydroflask brand.

Stainless steel, insulated with your choice of lid (i always choose a tight fitting screw cap due to a few leaky accidents) it's a great investment in your wellness.

Available at Amazon and on their website here https://www.hydroflask.com/

Here are the pieces that are key for me:

My Oura Ring

I wear it on the ring finger of my right hand 24/7 and have the tan line to prove it.  It tracks my sleep, my activity, my resting hart rate and body temperature.  As someone who struggles to stay asleep at night (Hello 3 a.m.!) who also enjoys running lab experiments on herself it's probably my favorite health tech

My Apple watch and airPods have really transformed my solo outdoor workouts.  I love the Health app on the watch which I used more before I got the Oura ring.  When I do a workout, my watch picks up the details of the workout  and sends the info to the Oura app.  I love that they work together.

The Peloton App is my favorite online workout.  I have tried a few different online offerings and never loved any of them.  I was the girl who loved the live class or even the gym.  But when I was forced with no choice but to embrace online workouts and found Peloton I was hooked.  They offer biking, running, walking, hiking, high intensity, strength training, yoga and stretching.  I have taken an online pre-run stretching class in my living room and then headed out for a run using the Peloton app on my watch and my airPods to be coached thru a 30 minute run.  Seamless, easy, fun.  Oh, and it's free for 30 days HERE 

You simply wet the mitt and using a small circular motion wash your whole body.  You'll need to be gentle with sensitive areas and be sure to avoid any areas with raised bumps or abrasions.

You don't need to use soap.

For me, after an exfoliation session followed by a slathering of a safe body lotion or coconut oil, my skin feels soft and smooth.

I saw the mitt on Amazon for $3.99 HERE

Magnesium Citrate: Calming with a slight laxative effect.

Magnesium Malate: Less of a laxative effect, good for muscular relaxtion

Magnesium Taurate: Great for people with high blood pressure or elevated blood sugar.

Magnesium Glycinate: Easily absorbed and good for sleep; calming.

They discuss the importance of nutritional supplements and the importance of those nutrients being customized for you based on the latest studies and science.

If you are into supplements this is a great one for you.  Enjoy!!

Seriously.  

If you have anxiety or are stressed out you might love the CALM app as much as I do.  It helps me to quiet racing thoughts and using the breath brings me back to my body.  It's brilliant.

It's free and there is a paid version which I have and use.  I am not sponsored or paid by CALM, just a fan.

www.calm.com  Check out Tamara Levitt.

Consider getting a few houseplants to help to clean the air in your home.

Remember that new furniture and carpeting will off gas  (leak toxic chemicals in the air)

They also release phytochemicals, which suppress mold spores and bacteria in the air. They add humidity, too, helping to counter the dry air of centrally-heated houses which will be great once fall comes around.

You can buy plants relatively cheaply.  I bought big floor plants at my local grocer for about $20 each.  

If that is too steep you can always ask a friend for a cutting from their plants.  Spider plants often have off-shoots that you can replant and grow.

If we really want to protect ourselves against corona virus we need to dial it back to our basic fundamentals.

I'll argue all day long that the best ways to prevent Corona are:

Sleep - get enough

Hydration - 60+ ounces of filtered water every day

Nutrition - nothing in a bag or a box, eat organic, what which types of fats you eat

Fresh Air - best breathed outside every day

Movement - break a sweat every day - 20 minutes of brisk walking should do it, lift weights if you want an added boost.

It's simple.

And of course....wash your hands.

Please use your voice to encourage people to be healthy.

You say the 5 ways to fight Cornavirus are:

Close the Bars

Wear a mask 

Socially distance

Wash your hands

No indoor dining

Where is the talk about being healthy???

Ugh.

We make better choices and make simple changes...

Psssst pass it on.

Schedule an appointment with your/any/a dermatologist for Spetember or October for an annual check up.

They will scan your skin from head to toe for anything moles or marks that look suspicious.

Remember the threat of skin cancer is real and caught early you have an awesome chance of a full recovery.

So make that appointment now!!!

Or can't remember the last time you felt that way about a book?

Now is the perfect time to really get into a book and let it take you away.

How to find that book?  here are some ideas:

1. Download the GoodReads app.  You can create a list of books you have read and rate them.  The alogrithm in the app will then make suggestions based on books you loved.

2. Ask a friend.  Or some friends who like the same sort of books you do.  My mom, my sister and I trade alot of books.

3. Ask an employee at your favorite bookstore.  They are usually super knowledgeable.

If not of those work for you then just read something in the top 10 on the NY Times Bestseller List.... all those people can't be wrong!

Reading is the perfect summertime escape!

Watching tv...while doing a little bit of yoga.

Scrolling Instagram....and stretch on the floor.

Talking on the phone...walk up and down the hall or the stairs.

Just get moving!

You can enroll your American Express card in their shop local program and save $5 on a purchase of $10 or more at a participating local store.  That's like savings of %50 on a $10 item!

https://bit.ly/AmexLocalGuud 

You have to enroll by 7-26-2020 so get to it.

If you are shopping on Amazon please make sure to elect a charity to receive a small percentage of your shopping totals on Amazon.com in the Amazon Smile Program.

1. Visit smile.amazon.com

2. Sign in with your Amazon.com credentials

3. Choose a charitable organization to receive donations, or search for the charity of your choice

4. Select your charity

Start shopping!

Also be sure to check the settings in your mobile app.  You will need to turn on Amazon smile in the mobile app to connect your account.  Do that in the setting section of the Amazon mobile app.

It tracks so many health points: sleep, respiration, activity, body temperature, heart rate.

It talks to my apple watch and my iphone combining all of my date to spit out a readiness score each day based on how I've slept, how I have recovered from exercise, my body temperature and heart rate variability.

The app does a spectacular job of explaining all of this to you with easy to understand charts and diagrams.

You will even get a weekly report of how you are doing overall.  

I've been using it for 9 months now and use it as a general guide to what's happening in my body.  If my readiness score is low I try to take it easy or get more sleep.  Very interesting to see how a stressful day, a long run or drinking alcohol can really affect your daily readiness.

I'm a big fan.  Check it out!

Fruits and vegetables have their most nutritional value when freshly picked.

Find a farmer's market near you.  Know who grows your eggs.  Support your local farmer.

Find your local market or farm here: https://bit.ly/GuudFarmMarkets

Did you know that getting some direct sunlight (meaning not thru sunglasses or windows) into your eyes can help you to reset your circadian rhythm and ensure you produce melatonin which helps with the sleep-wake cycle?

It's true. 

Remember you don't want to look directly at the sun as that can hurt but looking up into the sky can do wonders for resetting your internal clock.

I ALWAYS feel better when I do this.  Bonus points if you can get your barefeet on the earth (Grounding) while you do this.

It is such a super simple life tip....ask for it.

Outloud.

Communicate.

Name it.

Don't be afraid you won't get what you want because it is a possibility that your ask will go unmet.  Then you will simply need to ask in a way that is heard.

Getting what you want requires patience.  Sometimes asking multiple times in more than one way.  

I am thinking about the parallel between my foggy morning run with no visibility...and this damn Corona virus.  

It's scary, unclear, hard to know which way to go but we just keep moving forward...it really is all we can do.

Stay well friends....and get some movement in today.  You won't regret it.

If you are nervous about getting sun on your face and chest consider tanning your back body.  The back of your body has much thicker skin and will absorb just as much sunlight as your front.

Grab a towel, find a sunny spot and get horizontal for a little while.  Perhaps for even a cat nap.

I recently came across Dr. Cate Shanahan who wrote "The Fat Burn Fix"  

She writes about the danger of bad fats on our metabolism espeically in this time of Covid.  These bad fats are seed oils or PUFA's (poly unsaturated fatty acids) which are so common in our diets and are disrupting our metabolisms and forcing our immune system to produce dangerous levels of inflammation.  She claims it is why older people and people who have horrible diets are dying more often from Covid 19.

What are the Hateful Eight?

Canola Oil

Corn Oil

Cottonseed Oil

Sunflower Seed Oil

Safflower Seed Oil

Soy Oil

Grapeseed Oil

Rice Bran Oil

Remember how I talk about avoiding anything in a bag or a box (body bags for food!?) - it is because they are loaded with these unstable and highly reactive fats.  An easy way to remember them are 3 C's 3 S's grape & rice. 

Want to listen to Dave Asprey and Dr Cate talk fat: https://blog.daveasprey.com/cate-shanahan-713/ 

Scan your pantry folks.  Avoid commercial bakeries.  Start using butter in your baked goods and skip the vegetable oil.  This diagram makes it easy to remember.  Please share this with the ones you love:

Sign up for his newsletters.

He is talking about the pandemic being a long haul and how we know older people or people with co-morbidities or pre-existing conditions are 6 times more likely to be hospitalized and 12x more likely to die than people who were healthy when they contracted Covid19.

On the flip side it is also being shown that reversing your pre-existing conditions can reduce your risk of Covid-associated death.

It means that your best defense is a good offense. We need to stay well and take control of our wellness.

Simple changes and better choices.....

Daily Movement - get the glazed donut look.

Water - clean, pure, filtered - copious.

Eat well.  Clean.  Real foods, not bagged or boxed.

Sleep.

All of the things I talk about on the daily.

If you are doing these things and feeling great HOORAY!!!!  Please encourage those you love to do the same.  And if they need a kick in the wellness booty - send em my way.

Reminder to stay well, stay home and safe, choose good sun protection (https://www.ewg.org/sunscreen/) , and find a new way to make fun.  We bought some sparklers for the kiddos and will have a good old American BBQ with hamburgers and hot dogs this year.  Fireworks have been cancelled so we will just have to make our own fun!

Cheers!

Also, wherever you listen if you could take 2 minutes to leave me a review I would be so appreciative.  It's the best way for people to learn about my work.  You can drop a comment here on Amazon: https://bit.ly/AlexaGuudFB 

Let's connect!

I'm on Instagram @theguudcompany

and Facebook too!  https://www.facebook.com/pg/TheGuudCompany/

More about me: https://about.me/melissahallklepacki 

Each and every time you come in from the outdoors please shower immediately.  Strip down and use a hand mirror. Check your groin, back, behind your knees and your whole back body.

You don't want to give a tick a chance to bite and transmit bacteria.

www.tickreport.com offers a service to test a tick for bacteria.  If you have been bitten you can mail the tick to them for testing for a small fee.  That way you will know what bacteria your doctor will need to treat if you feel unwell.

stay well, stay safe.

Today eat from the fridge, eat from the farm just don't eat things that aren't in their original form.

Bread in a bag is loaded with preservatives, a fresh loaf from a bakery is a better choice.

Think salads, fruits and veggies, lots of water, skip the sugar.

It's one day...I'm in.  Who is with me?

Two things that might need replacing.

Listen in for how to know if it's time to replace your toothbrush or your sneakers.

Also, I have recorded about 900 episodes and I am running out of things to talk about.  How can I help you?  What would you like to learn more about in the field of Wellness?  Send me a DM on Insta @theguudcompany or over on Facebook.

It really is that simple.

It's one day at a time.  Every damn day.

Wellness is a daily practice.  Simple changes and better choices will get us there.

Happy weekend peeps....see you back here on Monday.

How do you prepare for sleep.  You need a wind down routine.  If you have access to a bath tub a hot epsom salt bath can do wonders to relax your body.  Brushing teeth and washing your face is part of your nighttime ritual as should be changing into some sleep wear.

If you struggle with sleep you might like to try my favorite sleep supplement: Restful Sleep gummies by Olly.  A combination of melatonin and botanicals it really helps me to get a good nights rest.

check them out here: https://www.olly.com/products/sleep

If you, like me, were more worried about teeth brushing and hand washing...it's time for a foot check.

Toe nails need cutting, rough soles need pumicing and if you have't removed the last bits of nail polish from winter's last manicure you have been warned.

Summer is here, flip flop season is upon us, the time is now.

If you have 30 minutes you could really get in there and give it a deep clean...

Pay attention to anything that isn't immediately familiar.  It's likely expired.  Or some sort of ingredient you used once last year when you made that interesting Ethiopian dish...you can probably pitch that one too.

It feels good when you open the fridge and it's cleaned and organized.

I love to use the change of seasons to consider changing up my own routines.

For me with Summer here I am noticing I am eating many more fresh raw fruits and vegetables.  I'm staying up at night a little later, probably because we are eating dinner at little later.  I am exercising outdoors more.  I have cut back on my Vitamin D supplements since I am getting adequate exposure to sunlight.

It's a great time of year to make some simple changes and make better choices to keep your wellness on track!

Works great replacing your desk chair as your turn the act of sitting into an active movement.

Over on Amazon here: https://bit.ly/GuudExerciseBall and be sure to look at the size chart to make sure you pick the right one.

It's 10-15 dollars and a great little addition to a budding home gym.

I was/am feeling restless.  Searching for more meaning.  I want to feel in my soul that I am making a difference in the lives of others beyond my family.

It started with you and this podcast/Alexa skill.  It is growing.  Reshaping my future.

When I first felt this need for purpose it was daunting.  I had no idea how to find what I was/am looking for.

So I am working backwards.  I think of ALL the things I could be doing with my one precious life and one by one I am ruling them out.  That's how I will arrive at my answer; my purpose.  As long as I keep seeking, ruling out, and working towards this I know it will come to me.  It may take many iterations along the way and I am not to judge but simply let them move through me, teaching me the lessons I need to keep moving.

Remember to keep an open heart and be open to the changes you are asking for.

I call this manifesting.  That is what it is to me.  How about you?  Working on manifesting anything lately?

I'm headed out for an hour power walk with a good friend.

If it was a plan on my own I might have rolled back over when my alarm went off.  Instead I jumped up knowing that I was meeting her in 30 minutes.

And now I'm off.

Listen in for why an accountability partner can really help you stay on track.

Woke up at 3 and felt ready to seize the day until I looked at the clock.  I was WIDE awake.

I was anxious and restless and worried and WIDE AWAKE.   I struggled for a good half hour and then I turned to my go-to CALM APP www.calm.com

I have the paid version that I paid for myself but the free version offers alot as well.

When listening to their calming music mixes doesn't work to quiet my mind I try their stories which did the trick last night.

If you struggle with sleep, anxiety or a restless mind I highly suggest you check out Calm or Headspace which is another great app in this space.

It was spectacular.  Things felt normal.

Te sand was hot and the sun was strong.

My feet in the waves, rooted into the ground.  Feeling the pull of the ocean.

This is known as earthing or grounding.

It allows a transfer of negatively charged electrons from the Earth’s surface into your body. These electrons neutralize positively charged free radicals that cause chronic inflammation.

Preliminary studies show that earthing has a calming and balancing effect on the nervous system.

Have you experienced it?

Listen in for how-to!

We need to drink roughly half our body weight in ounces of water each day...more if it's really hot or we are sweating.  So if you weight 150 lbs that means 75 ounces of water is a starting place for you.

1. Filter your water: no tap or bottled water

2. Get yourself a refillable water bottle https://www.theguudcompany.com/?s=water

3. Carbonate your own filtered water with a Soda Stream

Drink Up!

He is a little radical when it comes to biohacking but he really knows his stuff and interviews amazingly knowledgeable people.

I particularly liked this interview with Dr Pompa on his new book about fasting.

Interview here: https://bengreenfieldfitness.com/podcast/lifestyle-podcasts/water-fasting/

Pompa's Book (save 15% with code BEN15)  Beyond Fasting: https://revelationhealth.com/collections/top-20/products/beyond-fasting-by-dr-daniel-pompa?afmc=8i

If you dabble with Intermittent Fasting or even a full fast for a day or two Dr Pompa will explain why what you do leading up to a fast AND coming out of one are uber important and why women and men have different needs and limitations while fasting.

Really worth a listen!!

It's meditative and contemplative and a great activity for when you need to think.

Ours is in the kitchen on the island and the whole family will participate as they filter in and out of our kitchen all day.

Try one?

So, I make lists.  Of all sorts.  Everywhere.

I like best to keep them in a notebook and dated.  Listen in for why!

www.instagram.com/theguudcompany

Are you tracking steps?  If you have an iPhone your steps are tracked in the Health app that is built into your phone.  You'll get more accurate numbers with an Oura ring or an Apple Watch.  Shoot for 10,000 steps a day.

Also shoot for exercising to break a sweat 3 times a week for at least 20 minutes.

I am loving the 30 day free app from www.onepeloton.com and also the www.barre3.com classes are free for 15 days .

Whatever you like to do, do more of that this week!

Have you let some parts of your general wellness practices go? 

I've been hearing people say things like, "Go ahead and eat that pint of Ben & Jerry's or have another drink because we have nothing better to do" but that isn't the case.  We need to come out of this thing strong and whole and ready for the brand new world.  Now IS the time because we HAVE the time.

So with that it's time for a check in:

Are you sleeping enough, eating well, moving regularly, staying hydrated?  How's your mindfulness; are you staying present and living with gratitude?  Are you connecting with others even through quarantine? Making some time to be in nature?  These are the things that will keep us well.

Check in first with yourself and then ask those you love to check in with themselves.

xo, M

I use Vital Proteins Collagen Peptides daily.  One scoop in my morning coffee and have for the past few years.  I have also tried several other brands but come back to this one for ease of mixing and consistency.

From their site: Collagen is found in all of our connective tissues, tendons, ligaments and bones with its purpose being to provide these body parts with their strength, structure and elasticity. As we get older, our bodies become less efficient at naturally producing collagen, which is why we recommend introducing ingestible collagen to your diet.

Available on Amazon: www.theguudcompany.com/shop or www.vitalproteins.com for more info.

I love this time of year as I live in New Jersey, also known as The Garden State.  Strawberries are now in season as are fresh lettuces and asparagas.

If you can't seem to locate a local farm where you can either shop or become a member check out https://www.localharvest.org/ and enter your zip code to find local farms.

Grow your own.  Start with herbs.  Perhaps something easy like cucumbers and tomatoes.

So many great recipes I've been making lately; thought I would share two.

Rainbow Chopped Thai Chicken Salad from Tastes Lovely: https://www.tasteslovely.com/rainbow-chopped-thai-chicken-salad/

Garlic Lime Steak and Noodle Salad: https://smittenkitchen.com/2018/06/garlic-lime-steak-and-noodle-salad/

I'm loving lighter foods with lots of cilantro, basil and mint.  Bon Appetit!

Avoid the sun between 10-2 for any long period of time.  However, exposure during this period for 5-15 minutes (depending on skin type) is essential for production of Vitamin D.  Repeated short exposures will let your skin build a base and strengthen it against the sun.

If you are in the sun for a longer period of time seek the shade.  Wear protective clothing.  Choose a wide brimmed hat over a baseball cap.

Sunscreen is a last resort...choose a mineral sunscreen.  Apply generously and always reapply after swimming.  That said, always use a moisturizer with sunscreen on your face.  365 days a year.  Stronger SPF in Summer, less in Winter.

Don't forget your eyes.  Sunglasses that protect against 100% UV rays.  Wrap around styles if you are on ice or water.

Stay safe, how fun.

Listen in today for more.

Avoid chemical sunscreens.  Some are worse that others.  Oxybenzone, avobenzone, octisalate, octocrylene, homosalate and octinoxate should all be avoided.

Use daily sunscreen on your face.  

Sunscreen should be a last resort.  Plan your outdoor time wisely.  While 10-15 minutes at noon in the sun is great for your body, 2 hours of exposure will burn you and this is when you need a sunscreen.

Never use a spray sunscreen as it can enter your lungs.

Choose a mineral based product with Titanium Dioxide or Zinc Oxide.

www.ewg.org has the sunscreen guide you need.

www.theguudcompany.com/shop has products that I love and use and are safer for you.

We need exposure to the sun so our bodies can synthesize Vitamin D.  Minimal exposure over time will build a base to our skin to protect it for later in the summer when the sun is the strongest and we are generally exposed for longer periods of time naturally.

Start with 5-10 minutes of exposure on as much skin as you are willing to expose.  No sunscreen.  Between the hours of 10a- 2p.  Don't let yourself get pink.  Michael Holick's "The Vitamin D Solution" is great read for more on this and includes charts to help you determine your optimal exposure per your skin type.  http://drholick.com/ 

That said I always wear sunscreen on my face.  It's in my day cream and part of my routine.  Wake, brush teeth, wash face, moisturize (with sunscreen).

This isn't sun bathing for hours, ever.  As with everything related to wellness, we need to make conscious choices, better choices, daily.

www.ewg.org is a great website for health and wellness info!

The Dirty Dozen are:

Cucumbers, Celery, Cherry Tomatoes, Tomatoes, Peaches, Nectarines, Strawberries and Apples, Grapes. Spinach and Bell Peppers.

Have a great Memorial Day weekend and I'll be back to you on Tuesday.

Take precautions.  Spray your clothes, shoes and hat with Permethrin (https://amzn.to/2WKwJxQ )

Take a shower when coming in from the outdoors and look at armpits/groin area/behind knees and in the scalp for ticks. 

Remember, little ticks can be the size of poppy seeds.

Stay safe.

PS  There are lots of back episodes about Lyme Disease and co-infections.  Search on iTunes!

Sometimes I feel like "What's the rush?  I can always do that tomorrow!"  Feel me?

So for now I am making a task list and trying to stay busy.  Today, it's putting away winter clothes.

What are you up to?

It's nothing I can put my finger on.  

Can you feel it too?

When one day at a time seems like too much I often need to take it an hour at a time.  Find things to keep myself busy. I always love to make a checklist.

Reminder for all of us to keep up with our wellness routines: sleep, supplements, exercise, hydration, breathing, mindfulness.

If you want to hear me talk about a specific topic please let me know

DM @theguudcompany on Instagram or email melissa@theguudcompany.com

Onward and upward peeps!  x,m

Listen in friends.  Happy weekend.

x,m

Today we take a quick look at what might have snuck into your routine in the quarantine and what isn't working or how to just shake things up a bit.

We can thrive through this you know.  It's ok to feel your best with all the sleep you are getting and the exercise and good foods we are eating.

Feel good!  If you don't, make some changes and better choices today and you are on your way.

x,m

If you have listened to me over the past 2+ years here I am always talking about ways to attain better immune system function.

Supplements, sleep, better diet, more movement, heat shock therapies like saunas and hot baths followed by cold showers or plunges.

Now is the time, before you get back into the world, to really work on this for yourself.

Being strong when you com into contact with pathogens will ensure you fight a virus with all you've got.

Get er done!

If you don't have a mother on this earth or children you can still celebrate those who shine their mother energy on you...and they might not be female.

Anyone who listens to you, consoles, you, nurtures you, mentors you...they are sharing mother energy with you.  

Find those people in your life and celebrate them!!  x.m

I did.  For my son a few weeks ago. It was over the computer using video and it was excellent.

Listen in today for my experience.

We need to thoughtfully develop new habits that make sense in these strange times.

Jot down some of your current habits.  Can you erase some that aren't working or add a few that might make life a bit better?

Hang in there.  x,m

www.theguudcompany.com

www.instagram.com/theguudcompany 

Listen into today for how I am working on my balance.  It's a crucial factor in longevity, I've talked about this in past episodes.

Working on your balance for just a few minutes each day can really help - especially as we age.

Stay well....I'm working on getting over this migraine.  Phew!  x,m

Parsley makes any dish look "finished" and cilantro is a must in every Mexican fiesta!  Fresh thyme on chicken is out of this world as is oregano as in Alison Roman's whole roasted chicken recipe here:  https://bit.ly/GuudChicken

Also a good time to test the freshness of your dried herbs and spices.  Most have a shelf life of 2-3 years.  I always buy the smallest amount offered of a spice I need especially if it's something new to me.

In the podcast I also mention Ina Garten who has magical recipes that have yet to disappoint.  You might know her as The Barefoot Contessa  https://barefootcontessa.com/and if she is new to you please try this mustard roasted chicken recipe....it does require planning because you need buttermilk as well as we as stale bread to make breadcrumbs but it was so worth it... the recipe is here https://bit.ly/InaChicken

Today, head back there and do the same for any beauty/grooming products.

Pare back.  If you have 3 hair gels with just a dab left, combine them.  Wipe down everything.  

Download the app from EWG (www.ewg.org) called Healthy Living where you can scan the bar code on any product and get a report on the safety of the product.

Anything you haven't used in 6 months needs to be tossed.

It feels so good after!  x,m 

Please call your local pharmacy or police station to ask if they take old medications as most do.

DO NOT FLUSH THEM DOWN THE TOILET; they end up in our water system this way.

Don't let your old medications wind up in the wrong hands.  Dispose of it today.

For many of us there is alot to learn.

I'm working on some herbs and shishito pepper plants from seed.  It's like a wild experiment for me.

I'll be over on Instagram today showing you what I've got www.instagram.com/theguudcompany

Today's focus: our feet.

Make sure to remove any old nail polish before you start.

You'll need:

a bathtub or bucket, hot water, 1 cup epsom salt, essential oil, toe nail clippers/file, a washcloth/pumice/scrub brush.

Soak your feet for 10-20 minutes in hot water with epsom salt/oils.  Use the scrub brush/pumice/washcloth to scrub.  Pay attention between toes and nail beds.  Dry feet and apply moisturizer.  Cut or file toes nails.  Rub a little oil onto nails and nail bed.  Castor oil or coconut oil work well.  Slip on some socks and go about your day!

IT FEELS SO GOOD.

It's a great mental health exercise...free up that space.  Not have to make time everyday to sift through you emails trying to decipher what's junk and what's necessary.

Hey, we have the time.  And doing a small project like this will benefit you for the rest of the year...at least.

Give it a  go.

It has filled me with a sense of purpose and it feels WONDERFUL.

Can you find a greater sense of purpose or meaning in this messy time?  Go for it! It  feels so guud!

1. Get outside today for walk, hike or run

2. Dig in the dirt.  Get your garden beds or containers ready for planting.  Start your seeds indoors. Cultivate.

3. Plant trees, seedlings, native plants.

4. Pick a trail and clean it.  

5. Make some simple changes and better household choices to support less waste, recycling and upcycling!

HAPPY EARTH DAY!!

I have a cabinet full of supplements that I rotate through.  Much of what I take is based on red blood cell nutrient testing thru my functional medicine doctor.

I find that I will get into a good routine of remembering what to take and when but then I'll fall into a rut of forgetting.  How to get out of that rut?  Mix up the routine!  I like to leave a few supplements that I take in the evening on my bedside table.  The ones I take in the morning go next to my toothbrush and the ones I take with food (multivitamin and b-complex) are in the kitchen.  When I mix it up I put them all together in a cardboard box and visit that a few times a day.

Today I am going to go through my supplements and change things up a bit.  How about you?

PS  Most of the supplements I use can be found here:  www.theguudcompany.com/shop  (it's not a store, just an amazon list)

Today - consider your oral health.  Direct from my dentist - avoid popcorn which is a major cause of broken teeth.

Listen in today about the gross way to learn about flossing and why it's important.

Start with a new toothbrush.  It's probably time, check the bristle ends for any fraying. 

Avoid toothpaste with flouride...it's a neurotoxin.  Don't believe me?  Read this: https://www.epa.gov/sites/production/files/documents/tsca_21_petition_hfsa_2013-04-22.pdf

Now, go brush and floss.  xo 

This is just a reminder to try to use up what you've got before buying more.  A simple way to do this is to use an app like Yummly www.yummly.com 

You can input random ingredients and their algorithm will spit back recipes you can make with what you have on hand.  You can also set parameters like low-fat, low-carb, vegetarian etc.

Remember too that if you don't bring junk food into your house you won't be able to eat junk food.  Buy fresh foods, take the time to make healthy snacks and meals.  

We got this!

Anytime you feel anxious or worried come back to the breath.  3 deep breaths - 4 seconds in through the nose HOLD and then 7 seconds out through the mouth 3 times through.  It takes less than a minute and can reset your parasympathetic nervous system and bring a sense of relief.

Try it now and make it happen at least three times today.

Come back to the present and start with the breath.

This is a reminder that writing down your thoughts and feelings is great for so many reasons.

Use it as a way to reflect; writing about your daily thoughts and feelings is great therapy.  You can look back on this time and really understand how it affected you.

Use it as a gratitude journal.  When times are tough and we can find gratitude in little things it can change your outlook.

Doodle, make lists, just write in it daily.

My favorite is an unlined notebook from the company Moleskine with a hard cover - about $14 on Amazon here: https://bit.ly/GuudMoleskine

For me that means: Movement, Hydration, Sleep, Clean Eating and Mindfulness...we will review them all.

This week we focus on movement.  What are you doing to move, to get strong, to really feel good in your body?

I am loving the Peloton online workouts.  If you have no equipment you can do the yoga and stretching classes.  Download the app and go for a run outside with coaches cheering you on.

It's free for 90 days and today I encourage you to start there....just pick a 10 minute stretching class or yoga or core strength work.

Go check it out here: https://www.onepeloton.com/ 

I promise you will feel better for it.

From the great unknown and the need to plan and over schedule our days at the beginning of this Pandemic a few weeks ago.... And that went out the window after 3 days.  Then chaos ruled as we gave into not being able to make any sense of anything.....but that didn't work either.  And now we are back in the middle.

We have stuff to do.  We can use this time to better ourselves.  Now is not the time to give up on your wellness.

Remember who you want to become, what wellness goals you have in mind and let's work towards them.

Together. Simple Changes. Better Choices.  Everyday.

Thanks for my friend Rachel for starting a Pay it Forward exchange in our local friend group.  She dropped off a note and a gift at my front door the other day with a note to pay it forward.  So I will....

It's a little way to share a virtual hug.

Today consider how you can surprise a friend with a virtual hug; send a greeting card, drop off a little gift, send someone a book.

Make someone smile today - it will make you smile as well.

It is not time to abandon all of the little changes we have made...carefully tweaking our wellness practices together.

Instead, it is time to continue to drink all the water and take the supplements and eat more whole foods.  To take care of ourselves to the fullest.

Today practice patience with yourself.

See yourself as a little child and nurture the needs of that little child today.

Feed them something healthy when hungry.  If a nap is in order then do so.  Take a bath, play outside. If only spending a few minutes on these simple activities throughout the day if time is tight or luxuriate longer if you are blessed with the time.

The message now is loud and clear....take care of ourselves and then each other.

Still here being patient with myself and others.  Breathing my way through this.  Exercising more days that not even if it means just a 10 minute walk.

Still making healthy decisions regarding meals and snacks. 

We are in the middle of this; it's no longer new.  Quarantine is real.  A new normal is appearing.  Is it ok with you?  What still feels uncomfortable and should you yield to it or make some shifts?

Something to noodle today.     xo Melissa

Today I talk about the fact that you DO NOT need to have a bulls eye rash to have Lyme Disease but if you find one get yourself to the Dr. for antibiotics STAT.

Over on Instagram I will show you how to use Permethrin Spray on clothing (ONLY ON CLOTHING!!) www.instagram.com/theguudcompany

You can buy the spray on Amazon here www.amzn.to/PermethrinGuud

Hang in there friends!

If you can pick a tick off of your skin cleanly that means it hasn’t bitten you yet…

If you find a tick attached or imbedded in your skin here’s the Scoop.

Use fine-tipped tweezers to grasp the tick as close to the skin's surface as possible.  It will be face first burrowing into your skin. 

Pull upward with steady, even pressure. Don't twist or jerk the tick; this can cause the mouth-parts to break off and remain in the skin. If this happens, try to remove the mouth-parts with tweezers. If you are unable to remove the mouth easily with clean tweezers, leave it alone and let the skin heal.

After removing the tick, thoroughly clean the bite area and your hands with rubbing alcohol, an iodine scrub, or soap and water.

Avoid folklore remedies such as "painting" the tick with nail polish or petroleum jelly, or using heat to make the tick detach from the skin. Your goal is to remove the tick as quickly as possible–not waiting for it to detach.

WHAT TO DO WITH IT

Place the tick it in a ziplock and write the date on it with a Sharpie pen; place a small wet piece a paper towel in bag with tick. 

If you suspect the tick has been attached for awhile you might want to send it into a lab to be tested for tick borne diseases which is easier that waiting for symptoms of Lyme to appear.

www.tickreport.com   $50-200 results in 3 days

Tomorrow and Friday I will teach you prevention strategies including Permethrin spray for clothing, what to use on skin and how to make tick tubes to keep the tick population on your property down.

I highly recommend the Brene Brown Podcast to help you get centered. https://brenebrown.com/unlockingus/

This week I want to teach you about Lyme Disease.  I have had chronic Lyme for 10 years though currently in remission.

We will talk about what it is, how you get it and most importantly how to protect yourself.  This week is a must listen for people and parents who are getting outside more during this pandemic.

The book I recommend is by Richard Horowitz called "Why Can't I Get Better?" here: amzn.to/GuudLymeBook 

www.ouraring.com

Info on the TemPredict UCSF study here: https://ouraring.com/ucsf-tempredict-study

Our environment and Mother Nature get a second to pause as we all slow down.

Our collective pace as a civilization has slowed creating time.

Our communities grow stronger as we take care of each other.

Our families bonds are becoming tighter through this shared experience.

We are making time for ourselves.  Exercising, eating well, sleeping more, meditating.

Everyday is a series of breakdowns and breakthroughs.  We just keep marching forward.

Stay well.  xx Melissa

First foundation is hydration.  How are you staying hydrated at home?  It is easiest and safest if each member of your household uses a refillable water bottle that is different from all others.  No one will mix up glasses and risk contamination, you will know how much water you are drinking and if you should be drinking more (shoot for at least 60 ounces of pure, filtered water each day) and best of all there will be less glasses to wash.

Next, double check your supplement stash and order more if needed.  I am taking Zinc, Vitamin D3 with K2, a multivitamin and Vitamin C each day.  I am going to show you today over on instagram (www.instagram.com/theguudcompany ).

Move your body and work on your breathing.  COntinue to stay present - we are doing this.  One day at a time.

PS. I created an Amazon list with all the products I use/have used and recommend.  I continually add to it.  Here is the link: http://bit.ly/WellnessWarriorChecklist 

well warr list

We are using old skills and coping mechanisms to try to navigate a totally unknown and wildly uncertain time.  As we adapt and adjust we will build new skills but in the meantime we need to be patient and quiet and let it come.

Listen in today and think about spending some time later today in reflection, in nature, in quiet.

Stay well.  xxMelissa

When I was sick there were weeks on end when I didn't leave the house.  More events and celebrations cancelled than I can ever remember.

I spent most of my time sleeping, or watching netflix.  I was too sick to read a book and some days too weary to shower.  Groceries were delivered and dinners slapped together.  I remember thinking how very many hours there were in the day.  I wished so much to feel well and be able to fill those days with things I loved.  Guess what?

My wish came true.  I am feeling stronger than ever.  My family is healthy.  And I have all the time in the world to enjoy my health and home.

Stay home friends. Do what you can to make this experience full.  Take care of something - a human, an animal, a plant.  Nourish yourself.

Most of all - stay present.

www.instagram.com/theguudcompany 

We need to be responsible for the energy we are bringing to this situation and the way we are handling ourselves and our interactions with others.

Why self-care is more important that ever and we have the time. 

Start somewhere: 5 minutes of exercise, better diet, breathing exercises.

Resources: www.onepeloton.com for a free 90 day class pass.  www.calm.com and www.headspace.com for mindfulness, sleep stories, how to meditate.

Join me on instagram for a look inside www.instagram.com/theguudcompany

Lastly, if listening is helping you please share me with a friend!!!  xo - Melissa

Rest when you are tired, for this is the long haul.

At a time when it's impossible to make far reaching plans we can simply plan for each day as it comes; as things shift.

Today I talk about finding your rhythm and realizing it might change from one day to the next.  Best to make a plan each morning for yourself and those in your household.  Stay productive, share a laugh and get some exercise.

Come join me on instagram at www.instagram.com/theguudcompany I'll be on stories all day today.

It's the only way we have to connect in times like these.

Give a listen to thepodcast interview I did where I talk about why I do what I do.... http://bit.ly/MelissaBIO

1. Blueberry Banana Muffins...homemade, from scratch.

2. Will clean out the junk drawer which is FULL of junk.  This will feel very rewarding.  I keep thinking my house is going to be amazing at the end of this pandemic.

3. I am going to reach out and call a friend I haven't spoken to in awhile.  I've got the time!

4. The boys and I will do 1 hour of reading.  They might break it up in to 2 x30 minute periods.  They also have e-learning through their public school which I am super grateful for.

Check out www.yummly.com for great recipe ideas.  The app is FREE and you can save recipes you like.

Lastly -- come join me on Instagram.  I haven't really done much stories but I feel like now is the time to connect with you all.  I am at www.instagram.com/theguudcompany 

Let's stay connected.  I am over on instagram @theguudcompany (www.instagram.com/theguudcompany) Look at the instagram stories - I'll be there sharing with you.

I will share with you ways to stay present and not project into the future which is filled with doubt and uncertainty.  I'll show you what I am cooking, activities I am doing, exercises you can do to stay fit.

I want to take this day by day.  I have plenty of food and my kids and husband are home.  We have committed to self quarantine with no outside contact except for food/medicine.

Join me!!

xo- Melissa

Here is my advice for reducing anxiety:

1. start each day with an affirmation like, "I am well, I am safe".  Say it outloud.  Say it while looking at yourself in the mirror.  Try to feel those words and believe in them.  Take a deep breath or two.  You can repeat this throughout the day if you are feeling panicky.

2. stop watching the news 24/7  Especially if you are quarantined or working from home.  Nothing good will come of that and your adrenals will be working overtime.

3. stay home.  what is so important that you need to risk your health.  If you need supplies please go today.  Schools are closing and public events are being cancelled left and right.  We are going to talk soon about ways to keep yourself occupied when faced with many days at home.

4. download the calm app on your phone and start meditating. Just a few minutes can make you shift from panic to calm, lower your blood pressure and bring relief.  It's like a few minute vacation from the craziness.  I'm telling you...try it.  If you like it buy the paid version which is 100 times better.

https://www.calm.com/

Sending you all love and light.  Stay well.

I picked up this supplement (also available on amazon here: http://bit.ly/HiDoseD3 ) at my doctor's office yesterday.  It is a 50,000 IU Vitamin D3 supplement.

I was told at the first sign of virus to take one a day for 3 days.  To make sure I wasn't getting any other D (like from a multivitamin)

Then I did some research on PubMed.gov as well as websites of some of my favorite natural healers and liked what I saw.

A few weeks ago when my son had the flu we let him ride out the fever, gave him lots of cough drops, 3 doses a day of Oscillococcinum (the homeopathic remedy for flu) and gave him 25,000 IU of Vitamin D3 each day for 4 days and he sailed right through the virus.  

I'm thinking it might be a good idea to keep some on hand.

All the products we use are on the Wellness Warrior Checklist on Amazon too : http://bit.ly/WellnessWarriorChecklist

UPDARED:  Forgot the link to the journal article: http://bit.ly/HiDoseD 

It is the precursor to the master antioxidant glutathione so always good to have onboard.  Used medically to thin mucus.  Lowers the chance of getting the flu.

For more info here are two articles I read (you can share with your medical provider if you want advice on how to best take this...)

http://bit.ly/GuudNAC1

http://bit.ly/GuudNAC2

With Corona Virus looming I recommend you get yourself a few: http://bit.ly/GuudJPuzzles

Great for the whole family, great for short-term memory and very meditative.

Come see my works on Insta: www.instagram.com/theguudcompany

First was stretching and foam rolling after 600 mg of ibuprofen and followed by icing 20 minutes every hour which helped ease the pain.

Today I am using Arnica Cream http://bit.ly/GuudArnica , ibuprofen, icing, the infrared sauna to sooth my body which is all over sore from adjusting to this injury and I am seeing my acupuncturist this afternoon.

Tomorrow I will add in some cryotherapy either locally on the leg or the full body 3 minute experience.

How do you approach sports injury?

Come see my acupuncture on Instagram later today www.instagram.com/theguudcompany

• Muscle is lost far more easily and quicker than it’s built, so finding ways to continuously promote and maintain your muscle mass is really crucial, especially as you get older. Anytime you’re sick or hospitalized, having reserve muscle mass will also improve your chances of survival
• Research shows elderly subjects can add 2.9 pounds of muscle in six months by strength training and taking a twice-daily protein supplement (15 grams per serving for a total of 30 grams per day)
• However, even healthy young subjects in their 20s can lose 3.1 pounds of muscle mass in a single week of bedrest. You can lose 2.5% of your total muscle mass in the first two weeks of bedrest. By day 23, you can have lost up to 10% of your quadriceps’ muscle mass
• You break down and rebuild 1% to 2% of your muscle mass each day, so you completely rebuild yourself every two to three months. Dietary protein is an essential component to build and maintain muscle mass, and older individuals have higher protein requirements than younger people
• Exercising before you eat boosts your muscles’ sensitivity to protein signals, allowing you to optimize muscle building.  That's why I always try to exercise in a fasted state...not to mention your body has no choice but to burn fat!

Zinc is a type of metal and an essential trace element. It’s present within all bodily tissue and needed for healthy cell division. It acts like an antioxidant within the body, fighting free-radical damage and slowing the aging process.

Without enough zinc present in your diet, it’s possible to experience negative reactions like frequently getting sick, feeling like you’re always tired and run down, and experiencing poor concentration, stunted growth and the inability to heal wounds.

Research shows that zinc can interfere with the molecular process that causes mucus and bacteria to build within the nasal passages. Ionic zinc, based on its electrical charge, has the ability to exert an antiviral effect by attaching to receptors in nasal epithelial cells and blocking their effects.

USDA Dose Schedule is as follows:

Children:

• 1–3 years: 3 milligrams/day
• 4–8 years: 5 milligrams/day
• 9 –13 years: 8 milligrams/day

Adolescents and adults:

• Males age 14 and over: 11 milligrams/day
• Females age 14 to 18 years: 9 milligrams/day
• Females age 19 and over: 8 milligrams/day

I would take that up a notch in times of pandemic or outbreak.  The product on our Wellness Warrior list here: http://bit.ly/GuudZinc has 30 mg.  That should do it.

Stay healthy folks!!

It was even covered on the Today Show which I put up on my Instastory today www.instagram.com/theguudcompany 

The answer is a resounding NO.

However, handwashing is #1 and its a good idea to buy some hand sanitizer for when you are in a pinch.  BUT make sure it's not toxic/filled with alcohol.

One that we like by the company EVERYONE is here at Walmart for only $1.99 http://bit.ly/GuudSanitizer

And remember: get plenty of sleep, Vitamin D levels need to be up so supplement, eat a healthy diet and keep yourself well.

Take better care of yourself in case you come into contact with the virus you will be strong enough to fight it.

More sleep.  A good multivitamin.  Extra Vitamin D3 with K2. Get some fresh air, exercise and sweat.  Lots of clean, filtered water.

This is a great website tracking stats on the virus: https://www.worldometers.info/coronavirus/

It is antibacterial, anti-tumor, can lower cholesterol, has anti-aging properties and can help with blood glucose issues.

500 mg 3x a day is recommended.  I am shooting for 2 x a day with meals.  I rarely eat breakfast so I will take with lunch and dinner.  I am going to use an old plastic bottle and carry some with me in my bag so they are always on hand.

Check out these sources for more info:

http://bit.ly/BerberineAxe

http://bit.ly/BereberineCancer

http://bit.ly/BerberineAntiAging  

Wellness Warrior Amazon List:http://bit.ly/WellnessWarriorChecklist 

Ideas:

Use an App like Waterlogged http://bit.ly/GuudWaterlogged

Add an Emergen-C packet to your water

Drink flavored sparkling water

Use a splash of  fresh fruit/cucumbers to gently flavor water

Exercise more - water will taste amazing when you are hot and sweaty

Drink tea, which is basically infused water!

Which is why Spring allergies might be rough this year so here are a few things to think about:

1. Talk to your doctor about when to start your daily medications/herbs for allergies.  It's a good idea to start taking these before allergy season is in full bloom for the the best effects.

2. Time to order new air filters - for your home, your car, your portable Hepa units.  After a closed up, dusty winter it's a good idea to head into Spring with clean filters working at 100%.  You might want to change them again after Spring when they will be full of pollen.

3. Consider getting a neti pot.  Easy to use, filled with warm water and sea salt, you use it to wash your nasal passages.  Remember that your nasal passages look like little tunnels and caves with many crevices where bacteria and pollen can get trapped.  Washing these with saline water flushes out the nasties.  Easiest to use in the shower - it can get a little messy.

There will be more about Spring allegies in a few weeks!

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Here is a link to the article: http://bit.ly/SeattleSalmon

I gives a spin to the whole "food is medicine" thing.  :)

Some thoughts:

Less fish, more Omega-3 supplementation

Filter your water.  Not tap, never bottled.  I like the Big Berkey filter.

Don't flush your drugs.  Extra meds can be taken back to the pharmacy or dropped at a police station.

We all need more/better detox.

Today is the last day I'll talk about it but I am loving the book.

Yesterday I mentioned how to anchor a new healthy habit to a habit already ingrained.

But how do you ditch a bad habit?  With tiny steps.

You don't want to try to go cold turkey because it will be crushing when you cheat.  Instead, think tiny.  

Listen in today for how this works!!

Here is book: http://bit.ly/GuudHabits

Had some questions about the celebration we are asked to do when completing a tiny habit.

In the book, in an appendix, is a list of 100 ways to celebrate.

A few that resonate with me:

A fist bump

Smile hard to yourself

Do a happy dance

Put your palms together in gratitude

Whistle a happy song

How do you celebrate yourself?

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www.instagram.com/theguudcompany

Really interesting work in behavior design.  It is aligned with my wellness philosophy of "Simple Changes, Better Choices" and is about creating very tiny habits that are easily achievable as a path towards change and growth.

His system is simple: ABC

A Anchor Behavior. Choose something that you already do on a daily basis.  For instance, brushing your teeth.

B new Behavior.  Perhaps you are working towards taking you vitamins more regularly.  By anchoring to teeth brushing you tie the two together and think "every time I brush my teeth I will take my supplements."

C Celebration When you achieve these two behaviors you celebrate instantly with the thought of "YES! I did it, I'm on my way to better health."

You will feel great about yourself instantly which sets you up for further success.

Check it out here: http://bit.ly/GuudHabits

www.instagram.com/theguudcompany 

High-intensity interval training , also called HIIT workouts, have become known as one of the most effective means of improving cardiovascular health, respiratory endurance and metabolic function.

Research shows that HIIT workouts helps burn fat in a short period of time and improve the physical performance of athletes of all kinds.

What I love is that there are many styles of a HIIT workouts and you can turn whatever you do for fitness into a HIIT workout.

If you are a runner, say, on a treadmill, you can plan a 20-30 minute run where you push yourself to 90% of your max for 45 seconds and then either walk or slow jog for 15 seconds to get your breath back.  This pattern will cause a rise and fall in your heart rate and work your muscles in a unique way.

Please note, if this feels to difficult you can start off with 30 seconds of work and a full 30 seconds of rest.

You can do this by choosing 5-10 exercises (pick a wide variety to work the whole body) and do each one for 45 seconds, with 15 seconds of rest, then move to the next exercise.  Once you have completed all the exercises do another round or two.

Always warm up and cool down and make time to stretch. 

PS.  Please, if you are currently not active, please consult with your medical doctor before starting an exercise program.

So many bad chemicals in sunscreens that are on the market, many by brands we have trusted for years like Coppertone, Banana Boat and Neutrogena.

In a nutshell, we only want to use Mineral sunscreens (titainium dioxide or zinc oxide), never nanoparticles, always a cream and never a spray.

Check to make sure our sunscreen is on the safe list: https://www.ewg.org/sunscreen/best-sunscreens/best-beach-sport-sunscreens/

Avoid Oxybenzone and Avobenzone at all costs.  Bad for the ocean, bad for our bodies.

Make sure to apply ever 2 hours.  Waterproof is a marketing word.  If you want to be sure, reapply often. Rub it into skin well.  Wear a hat and sunglasses.

Happy Valentine's Day! www.instagram.com/theguudcompany 

I use a crockpot for bone broth.  I saw one at the market the other day for $9.99 - if you only ever use it for bone broth it will be worth the investment.

Once a month of so I will roast a whole chicken alongside some potatoes and vegetables. YUM!  After dinner I strip the chicken of the meat and put in a container in the fridge.  Then I take the chicken bones and put them in the crockpot.  I add the following:

2 TBSP apple cider vinegar

Fresh herbs, salt, pepper, bay leaf

vegetable scraps I have been saving for soup

onion, carrot, celery and a few garlic cloves

Then fill the pot with hot water and turn crock pot on high until bedtime.  Then turn to low.  It should cook slowly for 24 hours.

Strain the soup and store in a mason jar in fridge for a week or in the freezer.

Great for the skin, hair, nails, joints and gut.

Give it a try!!

To Prevent:

Lysine supplement: 1,000 - 2,000 mg a day.  Increase Vitamin D3 with K2 to keep immune system strong.  Vitamin C always a good idea.

To Treat:

Monolaurin supplement 1000 mg/ day + 1000 mg Vitamin C + 50 mg zinc.

Also, never share a towel, glass, napkin, toothpaste with others.  Everything that touches your mouth must only touch your mouth.  Please change your toothbrush once your cold sore has healed.

Sara D. asked "Do you have any tips on staying healthy when travelling?"  And I sure do.

Here's are a few things I prioritize when travelling.

1. When travelling for a week or less I usually stop taking most of my supplements.  It's a bear to sort and pack them and then I just feel bad about myself when I forget to take them.  At home it is effortless because it is a part of my daily wellness routine.  That said I do travel with my Vital Proteins collagen peptides.  A small jar and I bring it with me to breakfast and use it in my coffee.  It makes me happy.  Also, I ALWAYS have capsules of activated charcoal on hand.  Great for food poisoning or overindulgence of alcohol. (all on Amazon here http://bit.ly/WellnessWarriorChecklist )

2. My GO Bag.  This is where the activate charcoal lives.  This bag contains every body/hair/skin/teeth care product I need while away.  Best part - it's always ready to go because part of my unpacking process when I return is to make sure everything is full.

3. Disinfectant wipes.  Great for rental cars, airplane every surface, buses, trains etc.  IT'S FLU SEASON PEOPLE, wipe it ALL down.

4. After flying I try to ground myself. Bare feet on the earth for a good 10 minutes.  Whole body laying on a sandy beach is even better.  The earth is a huge source of negative energy and can absorb some of the extra energy we accumulate in our frenetic lives (oxidation! free radical damage! inflammation! ) plus after hurtling myself through space it just feels good to reconnect to the earth.

5. I always bring my reusable water bottle, a Hydroflask.  Lot's of opportunities to refill it.  Important to stay hydrated!

I'm probably missing a few other travel tips...maybe that's for another episode.

If you are travelling over Presidents Weekend then please take good care.

1. We don't lower a fever.  The body spikes a fever in response to pathogens invading a system.  The fever is the body's way of fighting the virus, heating up the temperature of the body to kill these cells.  Unless my child is very uncomfortable or a fever is above 102 degrees we let the body do it's thing.  cold compresses behind the neck or on the forehead can provide some relief.  When we need to treat fever we always use Ibuprofen.  Do a little research about the evils of Tylenol - we avoid at all costs.

2. We started Oscillococcinum on Friday morning.  It's a homeopathic remedy to support the body through influenza.  1 dose taken under the tongue 3 times a day.  Here is a research article about it: http://old.iss.it/publ/anna/2012/1/481105.pdf

You can buy it on Amazon here: http://bit.ly/GuudOscillo  NOTE: this is the family pack.  Better to have more on hand in case...

3. We support the immune system with Vitamin D3+K2 and lots of vitamin C (I like Emergen C or ascorbic acid capsules)

4.  Lots and lots of fluids, less food.  Let the body do it's thing.  Most people with Flu won't be hungry and that is ok.

MOST OF ALL, prevention is number 1.  Handwashing, good nutrition, adequate vitamin D levels should be your goals.

Be well, stay well!