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Get Healthy in 2018!

It’s a new year. Why not take steps to make it your healthiest one ever?

Boost Your Mood Without Medications!

The following recommendations are helpful for recovering from mild anxiety and/or depression. Use these diet and lifestyle approaches to improve your mood naturally.

1. Eat a Healing Food diet

Ensure adequate intake of calories, protein, carbs, fat, vitamins, and minerals.
Prioritize whole foods at each meal, including meats, vegetables, fruits, nuts and seeds, etc. Use caution if avoiding a single macronutrient like carbohydrates or fat.

Download Healing Food Plan Here


2. Avoid inflammatory and/or “junk” foods

Sugar, omega-6 fats, refined grains, chemicals, and preservatives are common in packaged and prepared foods.
Minimize or completely avoid these ingredients and stick to whole foods with little to no additives.
Cook from scratch as much as possible for more control over what you eat.


3. Get enough sleep

Poor sleep is significantly associated with depression and anxiety. Make seven to nine hours of sleep nightly a top priority.


4. Exercise appropriately

Exercise is known to improve brain functioning and boost mood. Aim for 30 minutes of daily physical activity.
Avoid “overtraining,” which can cause mental disturbances.


5. Assess your light exposure

Not enough natural light during the day and too much artificial light can have a major impact on your mood. Get outside as often as possible during daylight hours.
Minimize light exposure after dark and avoid the use of backlit electronics before bed.


6. Support your gut

Consume probiotic-rich fermented foods like yogurt, kefir, sauerkraut, kimchi, etc., for increased beneficial gut flora.
Eat a wide variety of prebiotic, fiber-rich foods like fruits, vegetables, and starchy tubers to feed your beneficial flora.

Work with Terry at this link to solve any existing gut issues

Terry Pilch Health Coach | (864) 320-7393 |


7. Manage your stress

Use daily stress management techniques such as prayer, stretching, or mindfulness to re-train your brain to respond differently to stress.
Try deep breathing and detox baths to deactivate your “fight or flight” response.


8. Prioritize your social life

Work on building social support with new friends or improve current relationships.
Try volunteering or joining a faith-based community to increase your sense of purpose.


9. Take time to play

Options include music, games, sports, dance, art, etc.


10. Avoid toxins

Pathogens like mold or bacteria, heavy metals, and chemicals in cleaning and cosmetic products expose us to toxins that disrupt our cognitive function.
Switch to natural cleaners and toxin-free cosmetics. I have amazing toxic free cleaning products and personal care products.  Contact me if you need some help in this area


Check out my Boost Your Mood Kit today!

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