The Be Well Center - I Bar Wellness Blog - The Healthy Girl Routine- Part 4 of 4

The Healthy Girl Routine- Part 4 of 4

Written by Nayo Wills, M.D. on October 12th, 2012

Disclaimer: The following is for informational purposes only. Consult with a qualified doctor before beginning any new treatment or supplements. Do not use this information for diagnosis or treatment purposes without consulting with a qualified doctor

22.  Sweat at least 2-3 times per week

Do a sauna or steam room to help excrete toxins  Including Heavy Metals and Environmental Toxins Can also: decrease muscle and joint decrease stress support healthy sleep Cardiovascular Exercise at least 5-6 days a week 

23.  Strength Training at least 2 times per week

Promotes bone health Increases your metabolism by increasing muscle to fat ratio, muscle mass  begins to decrease in our 30s increasing with each decade; add strength training early Decreases Arthritic Pain  Supports Heart Health Improves Balance Decreases risk for injuries

24.  Eat at least 2 servings of cruciferous vegetables in a day to help detoxify

Contain phytonutrients Specifically, these vegetables contain sulforaphane Sulforaphane was isolated from broccoli sprouts by Johns Hopkins It causes the up-regulation (increase) of Phase II Detoxification enzymes in the liver Protecting from free radical damage linked to disease and inflammation  May protect against some cancers  May help prevent the  growth of H. Pylori Enjoy Brussels Sprouts, kale, cabbage, cauliflower, arugula, watercress, and of course, broccoli and broccoli sprouts Broccoli Seed Extract Supplement Discuss with a qualified doctor, whether you might benefit from adding a broccoli seed extract supplement to support the detoxification process and prevent oxidative damage

25.  Take a probiotic and enjoy fermented foods at least once a day

Fermented foods- fresh, fermented yogurt, fermented vegetables, and Kombucha drink  Work with a qualified doctor to avoid antibiotics and oral contraception, when possible and medically appropriate Both of these medicines destroy the healthy flora in our bowel 70% of our immune system resides in the bowel If it is damaged with chronic stress, meds, and infections, you may develop a weakened immune system We need our immune systems to maintain optimal health and aging Work with a doctor to determine the state of your bowel health and immune system to make recommendations to restore or optimize overall health (probiotics, bowel restoration regimen, etc.)

26.  Skip dessert

If you must indulge, have dark chocolate covered almonds or dark chocolate with a tsp. of nut butter Alternatively, a small piece of cheese

27. Meditate before bed. Give thanks for your day.

28. Journal on all that you are thankful.

29. Spend a few minutes reviewing the day for lessons and patterns of fear to be released.

30. Once a week, spend some time reviewing your interactions and thoughts for any repeating patterns of fear (being shown to you or that you are engaged in), and make a commitment to release the fear and be led by your Higher Self/heart.

This routine will support all healthy “girls” in regaining or maintaining wellness.  The first step is to know you are worth the time and effort, and then be sincere and consistent.

Be Well!


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