TIME TO PUT THE FIRE OUT FOR GOOD!holmom.s3.amazonaws.com/Holisticmommd__The_Holistic_Rx... ·...

www.holisticmommd.com

TIME TO PUT THE FIRE OUT FOR GOOD!

THE HOLISTIC RX WORKBOOK 01

Time to get started!!! So exciting! When one doesn’t feel well, the motivation to implement what we just learned in The Holistic Rx is hard—very hard. Taking it one step at a time, preparing your mind, body, and soul can help you succeed! You got this!!!

Now, let’s start anywhere but first, we will need to ask some questions, and the simplest way to get these answers is to use this workbook and, if needed, start a journal. Begin to write down your thoughts and ideas. This is much like talk¬ing to yourself, but if you choose a quiet, contemplative time of day and location to do this, you can tap into your inner self to get some answers. So excited to start this journey with you!!!! I will guide you step by step to help you implement each element of The Holistic Rx to become the very best you! Let’s do this!!!!

In order to succeed, one must prepare for success. Following these steps can help to optimize your healing! Don’t overwhelm yourself. Take it one step at a time, one meal at a time, and one day at a time. Have fun!

1. Cultivate a healthy mindset. Are you ready to feel great? What are you ready to accomplish when you feel your very best?

2. Discover your WHY. Why do you want to do this now? To be pain free, to achieve your dreams? What do you want to accomplish when you are freed from the reins of chronic disease and ready to fly?

3. Out with the old and in with new. Now, bid farewell to all the inflammatory foods that keep sabotaging you. Remove and dispose of them. What are your prime inflammatory foods you are going to let go of?

What can be your go-to healing replacements?

4. Set goals and targets. What do you look to achieve at the end of this journey?

a.

b.

c.

d.

e.

PREPARATION FOR SUCCESS


5. Identify your obstacles and how you will solve them.a.

b.

c.

d.

e.

f .

6. Set a routine.

a. Grocery shop once a week. What day can you shop?

b. Plan your meals ahead of time. What are you going to eat this week? (plan above)

7. Build your own positive support system. Who’s your support system?

8. Setbacks are actually steps forward. What have your setbacks been? How are you going to overcome them?

It might not be easy at the beginning, but as you start implementing and taking care of yourself, imagine all the possibilities you can achieve once you start feeling your best!!! So exciting!!!! You are worth it- so make that commitment to yourself! Imagine what you will be able to accomplish when you feel your very best! Can’t wait to see you fly!

HOW TO USE THIS WORKBOOK

1. After you have read The Holistic Rx, start with the beginning of this workbook and begin to answer the questions. Sit in a quiet place and be honest with yourself. You deserve this!

2. You may want to go through this weekly to make sure the answers have not changed. This will also serve as a reminder that every week can be better than the last—you are one week closer to healing! Yay!!!

3. Fill out The Weekly Holistic Rx to Success chart (found at the end of the workbook).

4. Monitor symptoms and labs on a regular basis (starting weekly, bimonthly, and monthly as you go along). If your symptoms are not getting better, view checklist at the end to make sure you are doing everything you should be doing. Remember, if ANY of the foundations of good health is imbalanced, you are going to feel imbalanced.

5. Have fun! Take it one day at a time, one meal at a time. You have been feeling this way for a long time, so any little improvement in the right direction is better than no improvement! Yay! Let’s do this together! Together, anything is possible!

FOUNDATIONS OFGOOD HEALTH


To start this journey and to target and/or prevent further chronic inflammation, we must identify what chronic symptoms you are dealing with. List them ALL below…yes, even the weird ones you don’t tell anyone…. I want to know it all…. :)

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Now, you are probably looking at that list and getting disheartened, but you just completed the most important part….to acknowledge you have chronic symptoms! Yay!!!.....and I’m going to help you get rid of them! I’m ready, are you?

CHRONIC INFLAMMATION- ROOT OF YOUR CHRONIC SYMPTOMS

Rate on a scale from 1-5, 5 (very willing) to 1 (not willing):

In order to improve your health, how willing are you to:

Significantly modify your diet O 5 O 4 O 3 O 2 O 1

Take several nutritional supplements each day O 5 O 4 O 3 O 2 O 1

Keep a record of everything you eat each day O 5 O 4 O 3 O 2 O 2

Modify your lifestyle (e.g., work demands, sleep habits) O 5 O 4 O 3 O 2 O 1

Practice a relaxation technique O 5 O 4 O 3 O 2 O 1

Engage in regular exercise O 5 O 4 O 3 O 2 O 1

Have periodic lab tests to assess your progress O 5 O 4 O 3 O 2 O 1

You are amazing inside and out! If you are ready to get back in the driver’s seat of your health, continue with the rest of the videos and worksheets. Start implementing lifestyle changes you are willing to make first. Stress also leads to inflammation, so focus on what will not stress you out. You got this! Let’s do this together!!!!! Yay!!!

READINESS ASSESSMENT


DIGESTIVE HEALTH AND DETOXIFICATION

EXTINGUISH THE FLAMES IN THE GUTAND EAT TO HEAL, THRIVE, AND TRIUMPH

Your gut is the gateway to your health, so to restore health, one must put out the fire in the gut. It may seem like a daunting task, but together, anything is possible! You got this!! We will need to remove, replace, repopulate, repair, and rebalance.

o Remove - grains, dairy, processed foods, sugar, food sensitivities, toxins, and infections Which ones are you ready to remove?

o Replace - nutrients, acid, and enzymes. Focus on your veggies, protein, and healthy fat.

o Repopulate -probiotics and prebiotics.

o Repair - bone broth, vitamin D, omega 3, and gut healing supplements.

o Rebalance - detoxification, stress management, sleep, social support, spirituality.

Food doesn’t have to be hard! Make sure what you put in your mouth is nutrient dense and will keep the gut and hormones happy. How? Just Go Down the List! (Hint…veggies, protein, and healthy fat). I have constructed a chart that you can fill out weekly (for all ages, no matter what your condition), and it can help keep you on track, focusing on what is really important. This will allow you to make sure you have all the key pieces in your life to keep your gut happy, while you heal and prevent chronic disease.

See The Weekly Holistic Rx to Success Chart at the end of the workbook.

You got this!!!! You are amazing and so worth it!!!!

Identify the Toxins You Are Most Exposed ToCheck o� what you are doing regularly to optimize your detoxification. Take a look at this list daily/weekly and slowly swap out toxic for clean, checking o� what you have already done.

Keep the Fluids MovingHow much are you drinking?

How many bowel movements today?

Massages regularly O Yes O No

Epsom salt baths O Yes O No

Brushing or Sauna O Yes O No

KEEP THE INTRUDERS OUT TO HEAL


Eat Your Fruit and Vegetables to Keep Your Body AlkalineWhat foods am I eating to detoxify?

O asparagus O bok choy O celery O citrus O green apples O kiefer O kimchi O sauerkraut O olives O plums O cruciferous vegetables (broccoli, brussels sprouts, beets, cauliflower, watercress, cabbage, kale, swiss chard, and collard greens (raw are more alkaline when cooked) O salmon O blueberries O pumpkin seeds O olive oil O lentils O brazil nuts O wheatgrass O grapes O onions O cilantro O organ meats O algae

Top beveragesO apple cider vinegar O dandelion tea O milk thistle tea O chamomile tea

HerbsO caraway O dill seeds O curcumin (turmeric) O rosemary O thyme O cumin O basil O poppy seeds O oregano O black pepper O cilantro

Clean up Your EnvironmentCheck what items are natural this week.

General

o Place house plants in the home.

o Switch out chemical cleaners with natural nontoxic cleaners.

o Replace with all natural rugs, carpets, window treatments.

o Bedding with natural, untreated fibers, like wool, bamboo, organic cotton, and hemp.

o Avoid flame retardants.

o Paints with a low or no VOC paint for indoor surfaces and say no to air fresheners.

o Clean heating systems.

o Limit pesticides around or in your home.

Kitchen

o Change the cookware to better choices, such as pots and pans made of glass, ceramic, non-coated stainless steel, or cast iron. If using ceramic pots, look for lead free, unglazed / unvarnished.

o Ditch the plastic and limit cans.

o Cling wrap usually contains PVC, so use unbleached parchment paper.

o Canned items mostly contain BPA, so make sure to look for the label that specifically notes BPA free.

o Minimize the use of the microwave and never put plastic in the microwave.

Bathroom

o Natural soaps, like castile soap, and essential oils, like tea tree oil, can be used as a mild antibiotic bacterial quality.

o No hand sanitizers.

o Change vinyl shower curtains that release PVCs to organic cotton or hemp curtain liners.


o Natural Shampoo.

o Natural Toothpaste.

Laundry

o Change laundry detergent to a nontoxic and green cleaner and avoid fabric softeners. One cup of baking soda in a load acts like a natural fabric softener. Instead of bleach, use a cup of white vinegar.

o Look for 100% organic cotton sheets.

o Dry cleaning exposes you to so many toxins. Look for clean and eco dry cleaners.

Personal Care Products and Cosmeticso Choose organic, non-allergenic skin-care products and cosmetics with no preservatives.

Look for a natural brand of deodorant that doesn't contain aluminum.

Water

o Consume and use purified water.

Oral Health

o Remove amalgam fillings and replace with white resin or zirconium.

Electronics

o Turn o� the TV and internet router at night.

o Never carry an cell phone on your body.

o Keep your phone on airplane mode anytime you can.

o Use the speaker or headsets at all times.

Mold

o Look for mold most common in damp and humid areas, like the bathrooms and basement, especially in older homes and in homes with basements, known leaks, crawl spaces, flat roofs, and built on a hillside.

Detoxify Your Whole SelfJust like the rest of the foundations of good health, detoxifying isn’t a separate entity, but a combination of the whole.

o Optimize digestive health.

o Anti-inflammatory nutrition.

o Reduce stress with relaxation.

o Improve sleep.

o Surround yourself with love and positivity.

o Healing the soul by practicing forgiveness and meditation.

Get ready to feel a whole new clean you-inside out! So exciting!!!!!!

THE FOUR BIG S’S: STRESS, SLEEP, SOCIALHEALTH, AND SPIRITUALITY

To target your stress, one must first identify where his/her stresses may lie. What are your internal stresses?

External stresses (personal life challenges)?

Past stresses/trauma?

Present stresses?

Future stresses?

Internal stresses (emotional issues, unrealistic expectations, low self-esteem, fears, guilt and mood issues)?

Emotional stresses?

How are you currently managing your stress?

Are you really taking care of yourself?

CALM THE STRESS MONSTER



Managing stress is all about taking care of the most important person in the world. Below are the other strategies that can be used to lower the stress response. Find one that works for you! Below, circle which ones you are willing to incorporate in your day.

Breathing techniques

Guided Imagery

Mindfulness and Meditation

Yoga

Other:

My stress goals:

Relaxation techniques I can do daily. If not, how often?

How do I feel before?

How do I feel after?

Once you have found your specific strategy to improve stress, continue doing this daily…it only takes 5-20 minutes per day…you are worth it!!!!

STRESS RELIEF STRATEGIES

AssessWhat could be causing your sleep issues? (circle what applies)

Chronic diseases, like sleep apnea, restless legs, chronic pain, and narcolepsy

Medications, like antidepressants, cold and flu medications that contain alcohol, pain relievers that contain ca�eine (Midol, Excedrin), diuretics, corticosteroids, thyroid hormone, high blood pressure medications (beta blockers, calcium channel blockers), anticonvulsants, antidepressants, bronchodilators, decongestants, stimulants and thyroid hormone

For short term insomnia, any stress, like an upcoming exam or jet lag, change in work schedule or emotional stress, or a sleep hygiene problem, can lead to insomnia.

OPTIMIZE YOUR SNOOZE


Sleep HygieneGo down the checklist to see where your problem can be (check what is already being implemented and target what you aren’t)?

Create a restful sanctuary (what is already being implemented)

o Set the night room temperature to about 68 degrees F, complete with black out curtains.

o Clear the cutter.

o Limit noise with a white noise fan to block background noise.

o Change to a mattress pad that can regulate your body temperature.

o Adding household plants to your rooms can improve the air quality.

o Avoid electromagnetic fields (EMFs).

o Keep this room for sleep and sex only and leave your o�ce out of your bedroom.

Bedtime routines are not just for babies

o Go to bed the same time or around 30 minutes of the same time every day and wake up around the same time 365 days a year (yes, even on the weekends (can deviate about an hour)).

o Start winding down about 2 hours before bed by taking time to relax, by either meditation or other stress relieving strategies.

o Take a warm bath with Epsom salt (can add lavender oil and alternate with sea salt and / or baking soda).

o Set aside time to write down your worries.

o Turn o� electronics at least 90 minutes before bed.

o Minimize blue lights from electronics.

o Use amber lights or glasses to filter the blue light.

o Flip switches to turn o� your Wi-Fi.

o Put your phone 6 feet away on airplane mode.

o Turn o� notifications to limit EFMs.

o Have you tried earthing sheets?

o Try not to eat about 90 minutes before bedtime.

o If you can’t fall asleep after 45 minutes, get up and try again in one hour.

Live the morning right for a successful snooze

What you do during the day can determine how you sleep—starting from the moment you wake up. Lowering overall inflammation will help to improve your sleep. Yay! A win-win situation…my favorite kind of situation.

o Eat meals full of veggies, clean protein, and healthy fat.

o Exercise regularly in the morning or afternoon.

o Stay well-hydrated.

o Limit ca�eine to the morning hours only.


o Increasing the bright light exposure for at least 30 minutes at 6am to 8:30 am provides natural light cues for your circadian rhythms and keeps you alert.

o Light boxes or visors and other gadgets can be used to stimulate sunlight.

o After the sun sets, replace bright white lights with amber bulbs or wear amber glasses. This allows your body to shift into sleep mode.

o Daytime sleep disrupters are ca�eine, sugar, stress, lack of movement, and too much artificial light or evening exposure to florescent light.

o Foods to help you sleep are walnuts, avocados and green leafy veggies.

o If you must nap, nap for 20-30 minutes before 4 pm.

Once your sleep improves, you’re one sleep away from healing!!! Yay!!!

Find Your Deficiencies.Do you have someone in your life that is bringing you down and being a negative influence?

O No O Yes, who are they?

Who are those that support your dream and help you be your best self?

Where can you find this support? Check what could work for you.

Join Groups

o Joining support groups or taking a class at a local gym or community venue, like a library, will help you locate those people with similar interests.

o Invite acquaintances with a similar goal for a meal or green shake.

o Find groups in your faith communities.

o Volunteer at the hospital, place of worship, community center, museum, or other charitable organization.

o Joining a chat group or online community might help you make or maintain connections and relieve loneliness.

Reach Out

o Random acts of kindness and generosity, like smiling and holding the door open.

o Reach out to the ones you love.

o Chat with neighbors who are out as you take your child or pet out for a walk or pick up the phone to call those you love and tell them you are thinking of them.

o Call someone else the next day and continue to repeat the process.

o Don’t be afraid to ask for help.

LOVE AND POSITIVITY CAN HEAL


Does your significant other really love you for your heart?

If you hold o� intimacy, will your significant stick around? O Yes O No

If “No” this is the answer…time to think deeply if this relationship is worth it. You are amazing and a gem! You deserve someone that will kiss the ground you walk on no matter what the situation or di�culties.

Are you Nurturing Your Relationships?To nurture your relationships, first be your own best friend and build that positive self-image and self-esteem—because you are worth it! How’s your self-esteem?

Take your time to look for quality friendships, focusing on the positive aspects of every relationship. Open yourself up by listening and sharing, but respecting boundaries and privacy, accepting others for who they are.

Gratitude (check o� what you will be able to incorporate regularly)o As soon as you wake up in the morning, take a moment to think about 10 things you are

grateful for.

o Place sticky notes all around the house on the objects you are thankful for, creating a zone of positivity to train our subconscious.

o Journaling and writing about what you are thankful for in your life works similarly to the above exercise.

o Use gratitude to improve all negative situations.

o Express gratitude.

MeditationHave you spent a minimum of 10 minutes a day meditating? O Yes O No

What type of meditation works for you?

(There are so many types of meditation, like mindfulness, transcendental meditation, yoga meditation, zen/seated meditation, and guided meditation, just to name a few.)

Mindfulness Exercise (check o� what you will be able to incorporate regularly)

How are you feeling right now, in THIS moment, internally and externally?

o Become aware of your physical sensations. If you do get distracted, gently turn attention back to your point of focus. Concentrate on your breath and be grateful.

POSITIVITY


Daily Prayero Set aside times in a day to pray quietly for at least five minutes.

Forgiveness Who and what has hurt you? Look deeper into your life....

Forgiveness is a decision to let go of resentment and thoughts of revenge, lessening the hurt, helping you focus on other positive parts of your life and can lead to feelings of understanding, empathy, and compassion for the one who hurt you. Surrender your pain to a higher power.

In order to forgive: (check o� what you will be able to incorporate regularly)

o Try to understand others' actions, bringing compassion and passion into for the situation.

o Journaling can also help you turn the negative into positives, helping to assign a new meaning.

o Be grateful for every person they may have hurt you, as they have made you who you are and taught you and is just a perfectly crafted chapter in your unique journey.

Spiritual Groupso Group setting, like a prayer circle or group meditation, can hold you accountable and

provide you with the support to help you grow spiritually.

o Other spiritual practices that help to lower inflammation are therapeutic touch, healing touch and Qi yong, reading inspirational books or stories, artistic self-expression, and finding your purpose can help you heal chronic disease.

Find what works for you and do it. So breathe— give yourself permission to heal and be happy. You deserve it! Be thankful for all that is going right in your life. I am thankful for you!

ADJUSTINGTHE HOLISTIC RX

OR YOUR CONDITION


List symptom and rate weekly 0-10 (10 being the most bothersome)

SYMPTOM TRACKER

Symptoms

MEASUREMENTS

Date Weight Hip Waist Ratio BMI Body Fat %

Week of & score

Week of & score

Week of & score

Week of & score

Week of & score

Week of & score

Week of & score


MY LABS

Insulin Resistance

Date Glucose HbA1cFasting Insulin

Cholesterol LDL HDL TG VLDL Ratio

Inflammation

Date hsCRP Homocysteine

Vitamin/Mineral

Date Vitamin D B12 Magnesium Zinc Ferritin


Thyroid/Autoimmunity

Date TSH Free T3 Free T4 Reverse T3TPO

antibodyANA

AntithyroglobulinAntibody

CBC Initial - Any Abnormals

CMP initial - Any Abnormals

Urine Analysis - Any Abnormals

Date

Date

Date


Any Other Monitored Labs

Date


Weekly Holistic Rx to Success!

THE HOLISTIC RXThe Power of A Healthy Lifestyle

Now, it’s time to recap. To optimize health and healing, the lifestyle choices you make are critical to how you feel. Take it meal by meal, day by day. A checklist will help to clear your mind to focus on what really is important for health and healing. So much fun!!! Isn’t this exciting?!?!

What are my goals for this week?

Digestive/Nutrition Goal:

Detoxification Goal:

Stress Management Goal:

Sleep Goal:

Social Goal:

Spirituality Goal:

Other Goals:

Week of


V = Vegetable, P = Clean Protein, F = Healthy Fat

Snack Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Drinks (how many cups)

Water

Broth

Intermittent Fasting?

Fasted Between Meals?

Relaxation Strategy (with duration)

Supplements

Probiotic

Vitamin D

Omega 3

Magnesium

Other

Dinner Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Snack Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Lunch Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Snack Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Breakfast Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Meal Sunday Monday Tuesday Wednesday Thursday Friday Saturday


Exercise

Time/Steps

Sleep Duration/Quality

Positive Social Interactions

Gratitude done?

Environmental Detox?

Detox Bath/Fluids Flowing?

Meditation?





Sleep Goal:

Social Goal:

Spirituality Goal:

Other Goals:

Week of



Snack Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F


Water

Broth




Supplements

Probiotic

Vitamin D

Omega 3

Magnesium

Other

Dinner Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Snack Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Lunch Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Snack Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Breakfast Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F



Exercise

Time/Steps



Gratitude done?



Meditation?





Sleep Goal:

Social Goal:

Spirituality Goal:

Other Goals:

Week of



Snack Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F


Water

Broth




Supplements

Probiotic

Vitamin D

Omega 3

Magnesium

Other

Dinner Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Snack Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Lunch Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Snack Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Breakfast Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F



Exercise

Time/Steps



Gratitude done?



Meditation?





Sleep Goal:

Social Goal:

Spirituality Goal:

Other Goals:

Week of



Snack Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F


Water

Broth




Supplements

Probiotic

Vitamin D

Omega 3

Magnesium

Other

Dinner Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Snack Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Lunch Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Snack Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

Breakfast Time V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F

V

P

F



Exercise

Time/Steps



Gratitude done?



Meditation?

Food to introduce this week

Eat one food (that you have previously avoided) for two days, then hold for the third (may even notice symptoms immediately). Symptoms to look for are change in energy levels, digestion, brain fog, sleep, intense dreams/nightmares, how you feel emotionally the next day, anger, moody behavior or irritability.

REINTRODUCTION TRACKER

Symptoms at the Beginning of Reintroduction of Food Symptoms after Introductions of Food

Please see a physician before making any medical or lifestyle changes.


OPTIMIZE HEALINGIf still not feeling well or seeing enough of a change—go through the following checklists on Digestive Health and Detoxification and the Four Big S’s.

Digestive Health and Detoxificationo I am complying with all the recommendations of the foundations of good health.

o I have followed the Gut Rx or other gut healing diets.

o I am successfully avoiding all trace exposure to gluten and other grains.

o Could legumes/lentils, nightshades, nuts, seeds, and eggs be causing problems? Or could there be other food sensitivities (e.g., histamine or salicylate intolerance)?

o I have double-checked ingredients on supplements, medications, spices, and prepackaged and prepared foods.

o I have dealt with all underlying chronic infections.

o I eat a large variety of vegetables, with other green foods, proteins, and healthy fats at each meal.

o I am drinking broth regularly.

o I am moderating my intake of high-glycemic-load foods.

o I am fasting three hours between meals.

o I am not eating three hours before bed.

o I eat appropriately sized meals with an appropriate amount of time between them.

o I am drinking enough water but avoid excessive liquids with meals.

o I eat probiotic foods or take a probiotic supplement.

o I use sea salt or Himalayan sea salt.

o My environment is toxin free.

o I ask my doctor to check genetics and methylation issues.

o I am taking gut healing supplements as needed.

o I am taking the appropriate supplements for optimal general health and organ function support.

o I have identified my possible toxic exposure.

o My fluids are moving.

o I am taking Epsom salt baths as often as I can.

o I am eating to detoxify.

o I have swapped toxic for clean.

o I have talked to my doctor about methylation, detoxification help, and genetics.


The Four Big S’s: Stress, Sleep, Social Health, and Spiritualityo I am learning to relax and use my breath.

o I am respecting my boundaries and say no when I need to and ask for help and accept it.

o I make sure I am having fun every day.

o I practice mindful meditation daily.

o I spend time in nature.

o I am engaging in some sort of mild to moderate intense activity every day.

o I make sure I get eight to twelve hours of quality sleep every night and nap when I need to.

o I practice good sleep hygiene (sleeping in a cool, quiet, dark room and making positive sleep associations).

o I sleep and wake up the same time each day.

o I make time to nurture positive social connections.

o I’m practicing gratitude daily.

You are amazing! Look at what you have accomplished being less than 100%! Now imagine a life with no fire that burns within, a life full of peace, a life full of energy, a life full of unlimited possibilities—what can you accomplish then, what will you do? OOO it’s already giving me goose bumps because the sky’s the limit, I can’t wait to watch you fly! With no other distractions and nothing to drag you down, anything you put your mind to could be yours. Your once-distant dreams can now be your reality! You are amazing inside and out!!! Now let’s do this!!!! So much fun!!!!!

MEDICAL DISCLAIMER: The purpose of this presentation is to convey information. It should not be interpreted as medical advice, and is not intended to diagnose, treat or cure your condition, or to be a substitute for advice from your physician or other healthcare professional. The methods discussed in this program are intended to support health and healing, not to replace medical treatment. Please see a medical professional before making any changes.

All contents copyright © 2017 by HolisticMom, MD®

All rights reserved. No part of this document or the related files may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without the prior written permission of the publisher.

FOR ADDITIONAL RESOURCES & SUPPORT

MY WEBSITE & BLOG

www.HolisticMomMD.com

MY BOOK

The Holistic Rx: Your Guide to Healing Chronic

Inflammation and Disease

CHILDREN’S BOOK

My Healing Day: Your Child’s Lil’ Guide to

Healing Sickness and Staying Healthy

www.facebook.com/HolisticMomMD

www.twitter.com/HolisticMomMD

www.instagram.com/HolisticMomMD

www.youtube.com/user/HolisticMomMD

GET READYTO FEEL GREAT!

www.holisticmommd.com

TIME TO PUT THE FIRE OUT FOR GOOD!holmom.s3.amazonaws.com/Holisticmommd__The_Holistic_Rx... ·...

Documents

Transcript of TIME TO PUT THE FIRE OUT FOR GOOD!holmom.s3.amazonaws.com/Holisticmommd__The_Holistic_Rx... ·...