I’ve talked about this brand a few times but I am a huge fan of Four Sigmatic! A company that started in Finland, which focuses on providing plants and mushrooms through drink form. So you don’t have to go to the forest to consume exotic mushrooms for the health benefits!
I learned of this brand like I learn about many, through a referral from a friend which is why I wanted to share about them and my favorite items in a post. It’s also perfect timing because they are having one of their (very few)huge sales right now with up to 50% off on some items.
Here is an explanation of Four Sigmatic in their words:
“Four Sigmatic foods are the 100 most nutrient dense, most studied foods on the planet. And now they’re easy to add to your daily routines. We’re making these foods as easy as possible to eat and use and talk about. Because the world is asking more of you. Of everyone. We’d all feel a lot better doing that work if we got off the hamster wheel of coffee jitters and hangovers and sugar highs.”
My favorite items:
Cacao Mix with Reishi: By far my all-time fav four sig products. Reishi mushroom is meant to relax so it is a perfect before-bed sipper.
Chai Latte Mix w/ Turkey Tail & Reishi: Another great drink for bedtime is the chai latte with reishi and turkey tail, which is a stress-reliever mushroom. If you’re a chai latte fan, it is definitely not as sweet as you’re used to. I like to mix this one with almond or coconut milk.
Mushroom Elixir Mix with Lion’s Mane: Lion’s Mane mushroom will help with focus on the days where your brain just wants to be all over the place. I love this option for a mid-morning pick-me-up before lunchtime hits.
Mushroom Elixir Mix with Chaga: Who doesn’t love a good extra defense for your immune system? The Chaga mushroom helps with overall wellness which makes it a great option for when those sneaky colds start to come up.
A happy gut equals a more enjoyable life & starting out your routine right away in the morning to make sure you have that happy gut sets everything in the right order. I recently shared all about what the gut is and why it’s important in a recent post so if you’re unfamiliar about it, check out that post now & then head back here for your morning routine.
For this post, we’re diving into more specifics of how you can give your gut biome a start on the right direct early on in your day. That being said, if you’ve had a few days of junk food or a few too many glasses of wine the night before (no judgement!) – this routine won’t completely reset your gut. We all know life is about blanace but making sure our body feel healthy is a continual process of flushing out toxins, feeding ourselves with healthy, nutrious foods and getting plenty of water to hydrate ourselves.
The morning is a perfect time to set up a consistent routine of steps you implement into your lifestyle. Keep noted, you’ll want to find what works for you and make you feel your best so take and leave any suggestion below.
Set a time to wake up consistently
Getting your body on a routine provides it an opportunity to fully rest when it needs to and be energized when it’s being ask to because it’s on a schedule. Set a timeframe that works throughout your week. For myself, I like setting an alarm for 6:30AM during the week and 7:30AM for weekends. I provide my body a little more rest time on the weekend but I’m not totally throwing off my routine by sleeping into noon. Even though that sounds really nice, my body is so use to this routine that it physically can’t do that.
We all know the importance of water and it highly needed to rehydrate your body after a night of deep sleep. Try getting in 8-10oz right after waking up.
It doesn’t have to look like the picture-perfect meditation set up. You can simply just sit up on the edge of your bed and provide yourself with 3-5 minutes to simply focus on your breath. I wrote about starting a meditation practice in a recent post that can provide more tips.
I prefer to journal at night but a morning practice is also very popular for many people. Journaling allows an opportunity for you to expel your thoughts onto paper and express your emotions in a way you might not have an outlet for in your daily life. The gut has a connection to our brains – we may notice this connection when we are nervous or excited and our stomach begins to feel funny. This is how journaling can have an effect on our gut by providing that outlet. Stay tuned for posts on the Gut + Brain connection and the power of gratitude journaling coming soon.
Move your Body
A little exercise in the morning can do wonders for our body by jump starting our digestive system and getting oxygen following to the blood and organs. Keep it simple with walking, yoga, or light strength training if you’re not use to morning exercise.
Shower or Clean Up
Freshen up and feel good! Cleaning yourself up by showering or simply washing off your face and then getting dress is a mode booster and provides positive vibrations.
Probiotic + Vitamin
Speak with your doctor and research your options for a good daily probiotic and vitamin.
Set a Meal Plan
Decide what works best for your body for when your first meal will be. I prefer to have something very light around 10AM, such as a piece of fruit or lara bar. If you are more active in the morning, your schedule might look more like a heavy full meal in the early hours. Experiment and explore the different options to find the right fit.
The most important part of this is finding your routine. When you’re not only being healthy but you also allow your body an opportunity to get into a flow state, that is when it really starts to feel good.
If you try out these tips or like to implement other helpful routine items, feel free to share!
The human gut microbiome is complex and powerful in impacting our overall health – in a good or bad way depending on how we treat it. A healthy gut contributes to a strong immune system, as well as heart & brain health, boosted mood, healthy sleeping patterns, and an effective digestive tract.
The term gut microbiome refers specifically to the microorganisms living in your intestines. A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body.
Signs your gut might be out of whack:
Gas and/or bloating
Irregular bowel movements
Like depression, anxiety, and brain fog
Vitamin & Mineral Deficiencies
Unintential Weight Gains
Or struggles managing a healthy weight
Chronic Unmanaged Stress
Trouble Falling into a Deep Sleep
Ways to improve your gut health:
Improve Eating habits (see below section)
Monitor consumption of prebiotics and probiotics
If it is a struggle to get enough in your normal diet, consider taking a supplement (address this with your doctor to make sure it is a healthy option for you)
Consider food intolerances that upset your gut
Attempt to get in a recommended amount of water for your body weight
Implement a Consistent Sleep Pattern
Going to bed and waking up at the same times will help your body & digestive system fall into a flow
This is easy said than done but consider areas of your life that are more stress inducing and consider how you can change this.
A happy gut means a healthy feeling body. A diet rich in immune-supporting probiotic & prebiotic foods will fuel your gut with what it needs for your microbiome to thrive. Probioctic foods contain “good” bacteria or live cultures that are found naturally in your gut. Prebiotic foods nourish the probiotic foods in your digestive tract.
Beginning a journey to improve your gut might take a bit, so be patient. Implementing a healthy diet and reducing your stress won’t heal a gut in a day but will begin to detox the gut microbiome of toxins.
But please keep in mind this isn’t an overhaul either! Like I always like to say, life is a balance of healthy habits and periodic indulgences. We want to incorporate healthy habits in our lives so that WE. FEEL. GOOD. but what also feels good…. a fudgy brownie with vanilla ice cream. So definitely implement new healthy habits into your life but don’t deprive yourself!
Stayed tuned for a Morning Routine for a Happy Gut later this week!
It’s Saturday, it’s been snowing since late last night and will continue to snow throughout the day, and I’m at home dealing with seasonal allergies. My allergies tend to flare up around this time every year and will last for a few days. I’ll deal with the typical symptoms of stuffy nose, ear + nose congestion, and brain fog. Going outside and putting my body through too much stress tends to make it worse. So I am grateful for this snow day even if I’m not the biggest fan of the snow.
I’m much more of an outdoors person and if the weather permits, I’d rather be spending my time outside. But your body needs rest and relaxation. I have to repeat this to myself plenty since I am the type of person that doesn’t want to slow down. I go at 100 miles a minute and want to be as productive as possible. I intentionally have to carve out “no plan” days where I can just allow myself to not do anything. In the words of Tom Haverford, these our my treat yo’self days.
Around Thursday my seasonal allergies started to sneak up and I knew I needed to take some time to rest. Luckily, my job is at a desk so that doesn’t put too much stress on my body and therefore I don’t have to miss work. But if I have an opportunity, like a Saturday to chill, I’ll take it.
Here are my favorite ways to enjoy my “chill day”:
Go to bed early or take a nap.
Move your body in simple ways that feels good like restorative yoga or stretching. Getting oxygen and blood flow moving can do wonders for your body.
Clean a space in your home.
Bake something or cook your favorite meal.
Call a loved one.
Read a book you’ve been putting off.
Do laundry & wash your sheets.
Journal or doodle out your current thoughts.
Take a bath with products you love.
If you’re like me, you avoid western medicine as much as possible unless desperately needed. I prefer to go the holistic route to really listen to my body and build up my immune system naturally. So I’ve listed out my favorite holistic remedies for allergies below.
Apple Cider Vinegar + Honey
Exercise or movement: similar to what I described above
Homemade soup: I prefer to make myself a little spicier as well to help clear out my sinuses. I will share my favorite soup recipes soon!
Bee Pollen: This is great to add into your diet outside of the allergy season to build up your immune system to pollen. Sprinkle on yogurt, oatmeal, across toast, or in salads.
Probiotics: In some cases allergy symptoms are a result of your body’s immune system being imbalanced. This can cause you to have a more severe reaction to foreign stimuli – like pollen, dust, and grass. This is most likely my case with being a new resident to the Colorado area so probiotics can help give my immune system a boost. Good sources of probiotics are items like kimchi and kombucha.
H2O: We’ve always heard it – “Stay hydrated!” but it is so true. Water works miracles and especially if you dealing with allergies or another sickness, fluids are very important.
I’d love to hear your thoughts on holistic remedies and if you have any special tricks up your sleeve I haven’t mentioned! Share with me in the comment section or email me at email@example.com. Also, follow along with additional tips and update on my instagram@onedreamyyogaflow.
Hope you’re all having a beautiful Saturday & staying warm wherever you’re located 🙂