YOUR DOSE OF SUNDAY WELLNESS

here you’ll find products, recipes & health tips that work for your health, not against it ⚡️ 

WHAT WE’RE LOVING 👀 

📽️ Listen - Is Anxiety All in Your Head, Or Is It In Your Body? with Dr. George Papanicolaou

📖 Read

An MD’s Natural Approaches for Reducing Anxiety - A guide to managing anxiety including tools on how to respond to panicky feelings in the moment, as well as the best foods to eat and supplements to take to lower your stress and keep your mind and body feeling calm.

The Sneaky Way Inflammation Connects To Anxiety & What To Do

Recent studies highlight a strong correlation between anxiety and inflammation, revealing a two-way relationship where each can exacerbate the other. Research has shown elevated levels of inflammatory markers, such as interleukin-6 and C-reactive protein, in individuals with anxiety, depression, and other mental health conditions.

Chronic stress—a common driver of anxiety—also triggers long-term inflammation. This cycle is further complicated by neuroinflammation, where inflammation in the central nervous system (CNS) affects brain regions tied to anxiety and mood, such as the amygdala and hippocampus. Persistent neuroinflammation can contribute to severe neurological disorders like Alzheimer's and Parkinson's.

Inflammation and anxiety feed each other. If we are chronically stressed, we will have high levels of inflammation in our body and if we have chronic inflammation (sickness, poor food choices, lack of movement and exercise, excess toxin exposure, high stress lifestyle, lack of sleep), we may experience more anxiety.

The good news? Lifestyle choices, particularly diet, can play a crucial role in breaking this cycle. Anti-inflammatory foods have been shown to reduce inflammation, potentially alleviating anxiety and lowering the risk of neuroinflammation-related conditions.

🧘‍♀️ Breath - Open & InsightTimer are two of our favorite breathwork and mediation apps. These are great for those new to meditating and those who have practiced for years. Explore guided meditations, breath work sessions, meditation and breathing timers, healing sounds and stories and guided mindful movement.

InsightTimer is free & Open has a 30 day free trial & nervous system reset that most of the LFG team is doing 🙂 

💡 Know - LFG’s favorite calming routines for when anxiety strikes or you’re just looking to settle your mind

Long hot shower

Take 3 deep breaths

Practice yoga

Listen to your favorite song

Read

Slowly drink cold water

Walk outside

Gratitude journal - write down 3 things you’re grateful for

Call a friend

Hug someone

Look for color - try to find everything in the room that is blue

Tapping

4-7-8 breath work

Listening to brown noise as you sleep or as background noise

Count backwards from 30

Splash your face in cold water or put ice cubes under your eyes

Color

WHAT WE’RE COOKING 🍴

What we eat can play a major role in how we feel. More than 90% of the body’s serotonin receptors are located in the gut. When your gut is happy and healthy, often so is your mood.

The good news is that what we eat impacts our gut microbes within 24 hours. By focusing on eating real, whole foods that don’t cause inflammation or disrupt our gut microbiome, we can start to feel a lot better relatively quickly.

Food truly is medicine, and it’s one of the most powerful tools for improving our mental well-being. To feel our best, we should avoid sugar, processed and fried foods, refined carbohydrates, artificial sweeteners, alcohol, and excessive caffeine.

Instead, we should include plenty of vegetables, fruits, prebiotic and probiotic foods, healthy fats, cold-water fish, and lean meats. Below, you’ll find recipes loaded with mood-boosting ingredients 😊 

Here is a great article on How to Feed Your Gut if you want to dive deeper!

🍳 Breakfast

Herb & Veggie Muffins

Brain Boosting Smoothie

🥗 Lunch

Crispy Wild Rice Harvest Salad

Broccoli Crunch Salad with Creamy Almond Butter Dressing

🥘 Dinner

Sesame Crusted Salmon 

Vegetable Minestrone Soup

🥜 Snacks

Fermented Cabbage

Fresh & Easy Guacamole Recipe

BETTER FOR YOU BUYS 💚 

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