Easy Bathroom Swaps For Healthy Hormones

NUTRITION
Recipe

High Protein Pancake Breakfast Sandwich
Approx Macros: Per 1 Sandwich: 21g P/ 12g C/ 8gF

Ingredients to make 4 sandwiches:
- ¼ c pancake mix (Can use Kodiak for higher protein)
- ½ scoop Cinnamon Cookie Protein Powder
- ¼ c water
- 4 turkey sausage patties
- 4 slices of cheddar cheese
- 8 egg whites
- 1/2c sugar free syrup

Directions:
1. preheat oven to 350 degrees
2. Spray a muffin tin with cooking spray or butter and divide the egg whites between 4 tins. Cook egg whites in oven for 20 min or until fully cooked
3. In a small mixing bowl, add pancake mix, protein powder, and water. Mix until smooth.
4. Pour the mixture into the skillet to make 8 pancakes
5. Heat sausage on skillet
6. Assemble your sandwiches with egg white, sausage, and a slice of cheese. Drizzle or dip with sugar free syrup.

FITNESS
Ways To Take Your Walk To The Next Level

We all know walking is one of the most basic and achievable forms of exercise with benefits for everyone. If walking is already a part of your daily routine, good for you! If you’re looking to amp up your fitness, walking may seem like it’s not enough, however, here are a few ways to take your walk to the next level to see more results:

1. Add a weighted back pack or hand weights

2. Add speed intervals

3. Walk backwards for intervals

4. Try adding hills

5. Incorporate lunges, air squats, and jumping jacks throughout your walk

HEALTH/WELLNESS
Healthy Bathroom Swaps For Better Hormones

We all know the importance of eating healthy, but how often do we think about the ingredients in the products we put on our skin? Research shows that over 90% of makeup products available in stores contain additives that can cause serious health issues, including cancer.

One of the biggest concerns with these products is the presence of endocrine-disrupting chemicals (EDCs). These chemicals mimic or interfere with our body’s hormones, leading to a range of health issues such as PCOS, depression, anxiety, PMS, infertility, migraines, and chronic fatigue. EDCs are ubiquitous, but today, let’s focus on those found in common bathroom products

First let’s look at a few of the most common endocrine disruptors you will find in your products:
1. Parabens- a preservative found in beauty products that mimics estrogen. A 2004 study found 5 parabens in the tumors of 19 out of 20 women with breast cancer.
2. Phthalates- linked to early puberty and breast cancer. Often hidden in terms like “fragrance”.
3. Artificial Dyes
4. Benzophenones
5. Bisphenols
6. UV filters
7. Triclosan
8. BHT
9. PEGS
10. Glycols
11. Sulfates
12. Fragrances

The problem with these endocrine disruptors is that they are found in the most common products we use daily, leading to constant exposure—even in small amounts. Our bodies are constantly burdened with toxins from our environment, foods, medications, and products, as well as from the furniture and clothes we use. Eventually, the cumulative exposure can overwhelm our system, leading to health issues.

But there’s hope! You can reduce your exposure to these harmful chemicals by making small, manageable changes. Start by swapping out one or two products for healthier alternatives and gradually make more changes over time.

Common Products and Recommended Swaps:

Shampoo and Conditioner Brands: Acure, Zuma, Attitude, and Innersense

Body Wash Brands: Aleavia, Yellowbird

Body Lotion: Yellowbird, Primally pure, Just ingredients

Shave Cream: Billie

Perfume: Dime

Toothpaste/mouthwash: Just Ingredients, Risewell, Boka, Himalaya Botanique

Make up: Crunchi, Ilia

It doesn’t take big changes and it doesn’t take a lot of money to make healthier swaps for you and your family. If you’re dealing with any type of health issue, try swapping out your products for lower tox options and see if things start to improve in some ways.

Source: Darbre, P. D., & Harvey, P. W. (2008). Paraben esters: Review of the safety of use in topical cosmetics. Journal of Applied Toxicology, 28(5), 561-578. DOI: 10.1002/jat.1358.

MINDSET
From Being A Dreamer To A Doer

You’re a dreamer.

I know you have BIG dreams for your health, your family, and the community you want to serve.

I know that those dreams are the reason that you’re here today.

But here’s what I want to ask you –

Are you also a DOER?

Because, let’s be honest, the doing’s the hardest part.

ESPECIALLY when it involves looking inwards and working on yourself, your limiting beliefs and your mindset.

But here’s the hard truth: If you don’t put in the deep work, if you don’t commit and show up, if you instead hold yourself back from taking action, your dreams are going to keep collecting dust.

And six months from now, you’ll still be stuck in the same place, spinning your wheels, forever wondering why you’re not seeing the results you’d always dreamed of.

But the good news is: YOU can change that today. YOU can choose to become a doer, starting RIGHT NOW.

Make yourself Better Today.