Upgrade your gut health
If your summer has been full of food-on-the-go or more sweet treats than usual, now is the perfect time to get your gut biome back in check. Probiotics support a healthy balance of gut bacteria, which play a crucial role in digestion, immunity, and mood regulation. Fermented foods are the most natural way to increase probiotics in your gut. Sauerkraut and Kombucha can both be found at most supermarkets, but to sustainably build up gut health you will require enough fermented foods that you may want to learn how to make them at home!
Farmhouse on Boone “Homemade Saurkraut”: This recipe includes instructions for how to make sauerkraut without a fermenting set. A Ziploc bag of rocks can be used as the necessary weight!
NewYork Times Cooking “Kombucha”: No need to hunt down someone with a Scoby to lend! You can start this recipe with a few cups of store-bought kombucha and brew from there.
Hydrate smarter with homemade electrolytes
If the heat of summer teaches us anything, it is that hydration is key! Even if you’ve done your best to stay hydrated, adding some natural electrolytes can help keep your fluid levels balanced as well as provide the essential nutrients needed to regulate muscle and nerve function. Coconut water is naturally an electrolyte, but you can also make your own electrolyte drink! A homemade electrolyte drink is a great alternative to the sugar-laden sports drinks on the market. Here are a few recipes to try out:
Bon Appétit “Cucumber Lime Energy Drink”: This version involves smashing cucumber and mint together before straining and garnishing.
Utah State University Extension “Sip Smart: Homemade Electrolyte Drink Recipe”: Simply combine water, salt, sweetener, and a squeeze of citrus juice for this effortless base recipe. Scroll to the bottom for a bonus Strawberry/Lime version.
BooBoo’s Bakery “Nature’s Gatorade”: Blend up 5 ingredients for a boldly colored blueberry refresher that is sweetened naturally with maple syrup.
Magnesium: Your secret weapon against stress
Magnesium plays a crucial role in your body’s ability to process stress and supports sleep quality. Even in a balanced diet, it can be tricky to get enough magnesium from food alone. Magnesium is also water soluble, meaning you do not have to be worried about consuming it in excess. Taking a magnesium citrate supplement can help your body reboot by improving your sleep and reducing your cortisol levels. Magnesium citrate often comes in tasty gummies (Like these Calm Gummies) or a powder that you add to water.
Functional workouts: Train for life, not just the gym
If you don’t already have big fitness goals, get motivated with a functional workout! These workouts aim to target the muscle groups that you use most frequently during daily life. By building up strength in these key areas, you can tone muscle and have more energy throughout the day. Many of these workouts are simple and short and can even be done in little chunks throughout your day!
Strength Training 101 for Women
Muscle & Fitness “Functional Workout Plan”
The Today Show 10 Functional Fitness exercises
Give red light therapy the green light
Many people already know about the negative impacts of blue light from screens, but few know that one of the anecdotes is the blue-light blocking power of red light exposure. The wavelength of red light helps your body naturally wind down and prepare for bed. You can purchase a special red light lamp, or simply get a colored LED lightbulb and place it in an existing fixture. The ideal exposure is 1-2 hours before bed.