Today’s Health Tip

Staying Well This Winter - Simple Tips

People often ask me what are some simple tips for staying well. So today I'm going to give you my best advice. It starts with drinking clean water. One of the pillars of health is hydration and making sure that you are drinking pure clean water is super important for your health and wellness. Flushing your system regularly with distilled water will help you to feel better. Bottled water can't be trusted and tap water, as we know, is very contaminated. Please visit the link http://www.ewg.org/tapwater  to find out how many contaminants are in the water you are drinking.

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

On Mindfulness

Being mindful is paying attention to yourself and your own inner dialogue.  There are many ways to practice mindfulness and you can't go wrong if you pick one and give it a try.

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  

 

Sleep Better Tonight!!

When sleep is good you feel like a million bucks and when it's not....well, lots of things go wrong.  Your focus is off, your coordination wanes, your mood could be lower and your immune system tanks.  While there are lots of theories about how much sleep is best no one argues that a good night's sleep is important for wellness.

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

tips & tricks for better HYDRATION

We have four weeks left in 2021 and this week we're going to focus on creating habits to better hydrate our bodies. First things first, I'd love for you to take a look at what is in your tap water. Please visit the website www.ewg.org/tapwater and enter your 5 digit zip code to learn about what is in your tap water. Please remember, what is legally allowed in your drinking water is far from what is best from your body. Please also know that most commercial filters like Brita or even the Berkey water filter are not doing an adequate job of removing toxins and radioactive elements from your water. The only safe water to drink is distilled water and whether you do that yourself with an in home water distiller or you buy plastic jugs of distilled water is up to you. But the safest water again is distilled water. How much water should we be drinking? At least half of your body weight in ounces but I would ask that you watch the color of your urine as a better indicator of hydration. Unless you are taking handfuls of vitamins especially B vitamins, which will turn your urine electric yellow, your goal should be urine that is close to clear. If you are peeing dark yellow you are not hydrated adequately. I like to use my 30 ounce Yeti mug for a few reasons. It keeps my water cold, I know exactly how much I'm drinking, and at this point, because I have only used this mug for the last few months it has become an ingrained daily habit. First thing in the morning I fill up my water while I'm making my coffee. I like my beverages to be functional so I'm always adding products like CellCore’s Hydroxygen, CT Minerals, or mitoATP to my water. (www.cellcore.com) I also find that when I have taken the extra step to add products to my water I do not want to waste the water and I'm sure to drink it all. Also please remember if you are not pooping at least once a day (preferably twice a day) make sure you are drinking plenty of pure water.

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 

5 weeks til 2022 - Movement

Movement every day is non-negotiable.  Dedicated time for moving your body, that is built into your daily life becomes a habit.

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 

6 weeks til 2022 - Gratitude

“Be grateful for what you already have while you pursue your goals.
If you aren’t grateful for what you already have, what makes you think you would be happy with more.”
― Roy T. Bennett, The Light in the Heart

 

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)

 

7 weeks til 2022 - this week NUTRITION

There are only 7 weeks left in this year - let's end it feeling better (and healthier) than when it began.

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

 

Where I buy my household products

A great resource for household products and personal care products is Grove Collaborative.  I order online and it’s delivered right to my door.  Lugging that stuff home from the grocery store no more!!  My favorite non-toxic all-purpose spray cleaner – even for glass is this one https://grove.pxf.io/LP4oWa

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.

Comparison is the thief of JOY

If you are finding yourself comparing yourself to others it is important to remember the great quote by Theodore Roosevelt, "Comparison is the thief of joy."

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

 

Why you need an Accountability Partner

In this episode I talk about the importance of an accountability partner when goal setting.  When we make a plan and are held accountable to that plan the chances of follow through are very high.  When we tell just ourselves that tomorrow we will go to the gym but then get invited out for drinks after work and we only have ourselves to disappoint it’s easy to let ourselves down.  Interesting, isn’t it?

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

How to find the right doctor.

In this episode I talk about how to find the right practitioner and I use the words interchangeably "doctor" and "practitioner".  Really it's about how to find someone to help you with your health.  The best place to start is by asking your friends or colleagues that you think are healthy about who they see to maintain their health. You should create a list of practitioners to interview.

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 

Easier way to take supplements

Inspired by a client question - today I give you a few quick tips about the easiest way to take supplements and how to teach kids to take supplements.

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

 

The truth about DETOX

True detox is not about a few day juice cleanse, a fast or just abstaining from alcohol...true detox begins when we stop letting toxins in.

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 

The OURA ring for optimal performance

Please note this is a replay.

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 

A deeper look at MOLD/MYCOTOXINS

From the World Health Organization:

• 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

 

How to use a daily health tracker

I use a small weekly planner that I bought at the drugstore as a way to track my daily health.

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

Digging deeper into the CAUSE of what ails you; toxic mold and mycotoxins

If you have been struggling with health and you are getting no where....perhaps your bloodwork and studies appear normal but you don't feel "well".....it might be time to consider deeper causes.

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 

Oofos - footwear for living

What if your shoes could reduce pressure and demand on your feet and joints? So instead of feeling fatigue, pain, and tightness, you were left feeling recharged? Magic, right? Actually, it’s science—the science behind OOFOS recovery footwear.

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!

What is Greenwashing?

Greenwashing is the is a form of marketing spin in which green PR (green values) and green marketing are deceptively used to persuade the public that an organization's products, aims and policies are environmentally friendly and therefore ‘better’ for us or the planet.

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.