Hello, good morning. This is your 21 day mindset detox challenge and you are here again today which makes me very happy. So thanks for joining me. Let's go ahead and get started with a few deep breaths. All right, today we're gonna talk about nutrition facts here we go. I want to move it along a little bit.

That way you have some loosening up of your hips as well as your lower back, that would be a good start. So, I want to talk about nutrition today. So fun. Actually, it is about topic. Um, what I love about nutrition is that it is about freedom is about fueling your body properly to live your best life. But when you do that, you have freedom to enjoy your life so much more.

And so it's actually a really wonderful thing. I'm not talking about going on a diet or you know, suddenly cutting out everything you know, all the major things that you love. I'm not talking about that at all, what I'm wanting to talk about today is choosing foods that fuel your body for success make you feel good and don't make you feel kind of weighed down. I'm just really focusing on things that will allow you to live your best life and have the energy that you that you need and that you want. So, again, it's about that it's about being successful in that area. It's not about a certain diet tidy or cutting out food groups or something like that.

So I just want to caveat it that way. Um, but So, one of the things that I discovered You know, I've been in the wellness fitness dance group my whole life, and I can tell and I'm sure you can, too, when I choose to eat foods that aren't good for me. The job helped me personally then I feel it and I don't feel like doing anything. Or I just had a headache or my tummy hurt. There's nothing and I just know that the things aren't aren't good for me and so. So I try to be really conscious about it.

But, uh, let's talk about some basics. I know that you know these things, these are just refreshers. We're going to do this one more time. And then what we're going to do actually is trying to open up our hips by bringing it up to the side. So I know that you know, but one of the biggest things is making sure you're getting all your veggies and especially your greens. And then of course, getting your fruits in.

Choosing whole grains as opposed to white flowers is a you know, an easy substitution and it's a lot better for you. Choosing things that don't have, you know, saturated fat, or something like that, but that have good fats is really awesome. so cheesy things like, nuts are so delicious. There's such a great source of protein as well. And she's doing things that fuel your body and make you you know, feel full, which is nice, but are actually also nutritionally dense and valuable for you. So, um, you know, choosing lean meats, if you can have a seafood choosing seafood options that are maybe rich in omega threes like salmon, but there are a lot of seafood choices that are really delightful.

But of course having you know, it's not red meat sometimes, you know if if you want to and, and I'm not saying cut out all those things, like I said, I'm just thinking in general, the more that you choose the good healthy things, the more that you can, you know, splurge every once in a while and it's not going to kill you. But choosing things that are really going to be the most interesting, really valuable to you on a regular basis makes a huge difference in how you feel overall and how the energy levels you possess the alertness and things like that. So things that have a toxins in them are really good. So all your berries, your teeny especially green and white tea are are really wonderful if you can drink those things you know, I have to say and I know and I have a sweet tooth so it's like whoa, but sugar, you know, we know sugar is on the rise.

So she sees foods that have little to no sugar is a great idea. Think about adding sugars here. I'm not talking about you know, natural occurring sugars that are going on things like fruit. But choosing to at least avoid it as much as you can. And then of course when I was like a cake every once in a while, you know, enjoy that for sure. But things like you Either reducing alcohol intake, or switching at least switching to things like red wine that have a little bit more of a health benefit to it as opposed to maybe beer that's basically empty calories.

Things like that little little choices you can make having a darker chocolate, you know, treat as opposed to the whole thing. Again, I'm not saying you have to eliminate any of these things or your diet, of course, we're going to do the occasional fast food Splurge or whatever, but on a regular basis on your everyday agenda is eating healthy food, right? And I really, really want to encourage you to do that. And I want to encourage you to do that with with joy too, you know, because you know that when you're eating right, you're going to feel like your best self. So don't forget to get in the program. biotics, prebiotics, you know vitamins, mineral supplements, things like that, that are just going to really assist you.

And so one thing that you can do is a great place to start. You don't have to do it you don't want to but it's a great place to start is thinking researching a Mediterranean diet. And it's not a diet diet, but it's it's the way that the Korean food is often prepared. So it has things like you know, seafood and fruits, vegetables, all of those nuts, reaching really far out using you know, extra virgin olive oil, things like that whole grains. really delightful way of eating oh my goodness, the food is so good, but also a lot more nutritionally dense than other things. And so it's it's valuable to look at it and At least to think about it or think about how you might incorporate some of those things.

But again, we're talking about freedom, having the freedom to have your best self, right? And having the freedom to not have the headaches and not how you know bloating and be able to have energy, things like that. That's why we talk about this stuff, because it is actually really important to your overall well being to have solid nutrition habits. So, we're going to go ahead and do your affirmations. This is very, this is a very personalized topic because it's going to be different for every person. Some people have very specific needs or they're, you know, only vegetarian or only vegan or, you know, they're everyone has a different thing that their body needs and you have to kind of figure that out for yourself or how, you know, go to a nutritionist and or registered dietitian and And really dig into that.

So there's not a one size fits all I definitely understand that. So this is gonna be something that requires probably a few conversations with professionals in this area. But being intentional about it really does make a difference, so I would highly recommend it. Anyway, let's go into your affirmations and then we'll do a quick challenge and then we'll be done. Alright, so your affirmations for today are. I am a healthy person.

I value my health. I value having mental clarity, having energy and having joy. I love my body. My body allows me to do great things. I give my body what it means to allow me to do great things. I believe food is about joy and freedom and giving us nutrition that fuels our day.

I love my body, and my body loves me. Good. Okay. So challenge today is, well, kind of twofold. One is, if you're wanting to explore this deeper, there are a lot of free resources available. But I would encourage you because, again, you're a unique individual and I would encourage you to go to a health professional in this very specific way and that way you can discuss with them, maybe some restrictions you have like for me, I There are certain things, you know, I have allergies to certain things that makes my diet a little more restrictive.

And so I have to think about good substitutes that are also nutritionally valid, you know, have nutritional value. And the same probably for you as you'll want to go and chat with somebody who actually will be able to give you great options, and I'll try and get some recipes and things like that. So that's one thing I would highly recommend. But the other thing I would recommend that you do today is make a conscious decision to eat healthier. So what does that look like for you, maybe it means cutting out a sugary snack in between meals, maybe it means going for a salad at lunch as opposed to, you know, a denser meal. I'm not saying that you have to do any of these things.

They're just ideas. You know, having having oatmeal yogurt bowl or something To waffles and pancakes with syrup. Again, like I said earlier, it doesn't mean that any of those things are bad inherently. But if we continue to choose really good, nutritionally dense foods for us on a daily basis, we will feel our best and it'll be worth it. And then we'll have really a great time when we want to splurge every once in a while. So that's how I would recommend.

That's kind of what I tried to stick to. And I think it worked for me. I hope it works for you too. All right, so go ahead and keep exploring and be awesome. And I look forward to hearing all about your journey on this 21 day mindset detox challenge.