Ever heard of an elimination diet? Elimination diets are the gold standard for identifying food intolerances, sensitivities and allergies through diet- rather than medical tests. An elimination diet involves removing foods from your diet that you suspect your body can’t tolerate well. The foods are later reintroduced, one at a time, while you look for symptoms that show a reaction. Once you have successfully identified a food your body can’t tolerate well, you can remove it from your diet to prevent any uncomfortable symptoms in the future.
 
We live in a culture that offers foods that did not exist 50 years ago. In the 1970s, grocery stores offered just under 7,000 products– today, over 47,000 are on an average grocery store's shelf! It's no wonder allergies, new sensitivities, and digestive related issues have stemmed from this fact that so much of the food we consume was not available 50 years ago. 
 
In 2012, I was experiencing severe bloating, constipation, brain fog, irritability, lack of energy– and was overweight as a 13-year-old girl. My favorite foods revolved around pasta, crepes, pizza, french toast (I promise I am not Italian!), but every time I ate these foods, I found myself feeling heavy, even experiencing stomach cramping regularly. I eliminated gluten from my diet which changed my world. Within less than two weeks I experienced no stomach cramping, was able to go to the bathroom regularly, had improved mood, energy, sleep quality, and lost nearly 12 pounds. My elimination diet resulted in the understanding that I had a serious sensitivity to gluten, and have since remained gluten free! 
 
Elimination diets typically are best utilized by taking 2-3 weeks removing one trigger at a time and then reintroducing them to find sensitivities. You can also remove many potential foods you suspect may be the cause of your challenges and introduce them individually, over 2–3 days, while looking for symptoms.
 
Some symptoms to watch for include:

• Rashes and skin changes
• Joint pain
• Headaches or migraines
• Fatigue
• Difficulty sleeping
• Changes in breathing
• Bloating
• Stomach pain or cramps
• Changes in bowel habits

 
If you experience no symptoms during the period where you reintroduce a food group, you can assume that it is not a trigger to eat and move on to the next food group! The body is amazing, and can adapt to so many different stressors we throw its way. I love this side of understanding what your body appreciates and can harness a more stressful environment, so you can be better in-tune with your body and make more mindful decisions daily.
 
Want more information on the elimination diet protocols? Have questions you want to chat about? Join me as we chat with an expert, Keryn Kwan-Wass, September 8th for a free 30 minute webinar at 7pm on the elimination diet. Go to www.Seachange-wellness.com  to sign up!

Resources:
https://blog.cheapism.com/grocery-stores-then-and-now/#close
https://www.healthline.com/nutrition/elimination-diet#TOC_TITLE_HDR_3

Back-to-school can be a time of anxiety and fear of the new or unknown.  Teaching your kids the art of positive affirmations can help get their year off to a confident start.  Creating a positive affirmation is simple and easy.  What feeling or sense do you want to create for yourself or you child?  What are you trying to accomplish?  Start by writing down your thoughts in first-person, present tense and in a positive frame.  Don't use negative statements or ones that contain "not to" or "no".  For example, "I will not be afraid." isn't a great affirmation.  Instead, try "I am brave."  Notice the use of present tense and the emotion that we are trying to evoke, not avoid.
Affirmations are best said aloud, and repeated.  Build their use into your day, for example when brushing your teeth during your morning routine, say your affirmations.  Use a positive tone of voice and look yourself in the eye in the mirror. If your child can read, consider putting their affirmations on a sticky note next to their bed or on the bathroom mirror.  Better yet, set aside time for an art project to create a piece to display their affirmation on the wall.  
Creating a habit of using positive affirmations can contribute to a lifetime of better mental health.  When we feel as though we are capable, supported and empowered we will weather life's storms with more success.
Here are some of my favorite back-to-school affirmations to get you started:
I am a learning super hero.
I believe in myself.
I make new friends easily and enjoy meeting new people.
I am the best me. I am loved and supported.
I can handle anything in my path.
I am ready to try new things and enjoy new challenges today.
I am a kind person and spread sunshine wherever I go.
Math and science come easily and effortlessly to me.
​I can do anything!

​Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function! One large review linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults. Whether you’re waking up tired, finding yourself needing lots of afternoon pick-me-ups, or having difficulty falling asleep at night, we could all improve our quality of sleep. Here’s some tips to wake up feeling rejuvenated!

1. Stick to a schedule 
Number one because it can make a huge impact on your restfulness and allow your body to recover from the day. To help you wake up more rested, fall asleep faster, and stay asleep throughout the night it is vital to support your circadian rhythm. Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. These natural processes have been found in not only us, but also in most living things, including animals, plants, and microbes! This internal process regulates the sleep–wake cycle, and by supporting your body by simply going to bed and waking up at the same time each day, you help reinforce a proper cycle.

2. Include physical activity in your daily routine
Quite simply, regular physical activity can promote better sleep! Based on available studies, “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep at Howard County General Hospital. 
Research also supports that moderate aerobic exercise increases the amount of slow wave sleep you get. Slow wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also help to stabilize your mood and decompress the mind. 
Try exercising throughout the day and not too close to bedtime! 

3.  Manage your mind 
Try to resolve your worries or concerns from the day or the day to come before bedtime. Jot down what's on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. 

4.  Increase bright light exposure during the day
Remember that circadian rhythm chat we had earlier (see number one)... well it's back! That natural time-keeping clock known as your circadian rhythm functions to tell you when to stay awake and when to sleep, and daily sunlight is required! Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. 
This improves daytime energy, as well as nighttime sleep quality and duration. A study demonstrated that for people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%! Get outside to eat lunch when you can, go for an outdoor walk or take a daily activity outside to help get some better sleep tonight.

5. Reduce blue light exposure in the evening
You may be familiar with this recommendation because essentially blue light tricks your body into thinking it’s daytime- and our cell phones emit a lot of blue light. Try switching your technology to “nighttime mode” after 6pm, reducing phone/computer work in the evening, or trying blue light glasses. This light affects our circadian rhythm and studies are showing that exposure to blue light reduces hormones like melatonin, which help you relax and get deep sleep!

6. Consider deficiencies 
Magnesium is responsible for over 600 reactions within your body, and it is known that magnesium can help improve relaxation and enhance sleep quality. Seek placing more whole grains and dark-green, leafy vegetables, legumes, or almonds and cashews in your diet, or try a high-quality supplement such as the “CALM” drink additive. 

7.  Optimize your bedroom environment
Set yourself up for success! To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, set at a comfortable temperature and enjoyable place.

Reference/Read more tips here:
https://www.healthline.com/nutrition/17-tips-to-sleep-better

If you’re anything like me, you might have a sweet tooth and love a dessert that’s savory too! Unfortunately, eating gluten-free and dairy-free sometimes means passing on dessert when I am dining out. But all bets are off in my own kitchen, where I'm the chef.  Check out this incredible recipe I've enjoyed... homemade single serving coconut milk cream pies! This recipe is super easy with ingredients you may already have at home, with NO cooking time.
My baker's tip: Add lemon juice & zest to the cream for a bright, citrusy treat! 

https://pin.it/7aBgL4z