Hi PIH Friends!
With 2022 behind us and a bright new opportunity ahead, it’s time focus on what you want to create this year. This could be health, fitness, systems and routine, or simply positivity…
We are excited to provide you with plenty of opportunities to explore and create health and wellness in 2023! This email is loaded with information on how to hit the ground running towards your health goals in the new year — monthly health & habit hacks to support an improved quality of life, delicious recipes, upcoming events, promos on our services, and much more!
Healthy Habits & Hacks
Nutrition Goals by Brittany Flewelling
A New Year is a great time to realign your food choices and lifestyle with your health or weight-loss goals. If you are feeling the new year motivation to upgrade your health habits, go for it!! You’ve got this!!
There are a handful of therapeutic food plans you could follow to promote optimal wellness and healthy weight-loss like Keto, Paleo, even Whole30. Working with a nutritionist is the best way to determine which plan is the best fit for you — but they all have a few things in common! These practical nutrition guidelines can help to translate your New Years resolution into simple, easy to follow steps towards healing.
Eat breakfast – and make it savory, not sweet. A savory breakfast that contains protein should keep you full for up to 4 hours and delivers a much smaller glucose spike than a bagel or muffin. This means more available energy that lasts until lunch and less cravings the rest of the day!
Make half your plate non-starchy vegetables. Choose red, orange, and dark-green vegetables like tomatoes, peppers, and, leafy greens and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.
Eat adequate protein. Aim to eat a palm or fist-sized portion of animal protein with each meal, this is about 20-30g of protein. Most folks are surprised that they are not eating enough protein every day. Eating adequate amounts of this essential macronutrient can help you feel more energized, curb cravings, maintain and build muscle and support healthy brain function.
Let pure water make up 85% of your liquid consumption. Every cell, tissue, organ and system in your body needs ample amounts if this vital nutrient to work as it’s supposed to. Digestion, bowel movements, inflammation balance and metabolic function all fall into this category. Cut calories by simply more drinking water or unsweetened beverages. If caffeine or soda is making up more than 15% of your daily liquid intake, make it goal this year to bring your hydration back into balance!
Health supportive, low-glycemic beverages: unsweetened black, green or herbal tea, water with electrolyte powders, or 4oz of kombucha. Sparkling water is okay in moderation, but it is not recommended to drink every day.
Tips to stay hydrated:
- Before coffee or food, start your day with 24oz of pure water. Add a ¼ t. of Pink Himalayan salt to your first glass of the day to aide in water absorption.
- Take a sip of water anytime you get up to use the restroom or are pondering the next task of the day.
- Invest in a glass or stainless steel reusable water bottle and take it with you everywhere!
Our goal is to provide our Kansas City community with plenty of opportunities to expand their nutrition education – this means educational classes, yoga, and cooking skills, too!
We’re excited to announce that Brittany, our functional nutritionist, will be hosting LIVE Cooking Demonstrations the last Friday of each month in 2023! Cooking demonstrations will be whipping up a recipe tailored to a different therapeutic food plan. This includes, but is not limited to Keto, Paleo, AIP, and Low FODMAP. The second Wednesday of each month will be a community class on various topics.
- Small Group Yoga ~ Each Friday @ Noon
Yoga is an excellent form of exercise & can be done by anyone at any level. Join Tricia as she gives small group yoga classes to KC!
Eating Healthy on a Budget ~ January 11 @ 6pm
Eating healthy – lots of fresh fruits and veggies, healthy protein and fats, nuts, seeds, and whole grains – doesn’t have to be more expensive. If you shop smart and plan ahead, you’ll be surprised at how much goodness you can haul without hiking up your grocery bill.
Paleo Cooking Class ~ January 27 @ 6pm
Paleo eating focuses on nature’s bounty of vegetables and fruits, grass-fed meats, wild-caught fish, eggs, herbs, and minimally processed oils and fats. This hands-on class will show you creative, delicious ways to cook with these ingredients in your home kitchen.
Virtual Movie Night ~ January 31 @ 6pm
Fat Fiction debunks one of the most damaging public health recommendations in the history of our country. Join us via Zoom to watch this documentary. A very special promo will be going on that night, join us for the documentary and receive $100 off* the next Empowerment Over Diabetes program.
*can be combined with early bird pricing or other promos.
January Featured Service
IM Injections are defined as Intramuscular Injections that are safe and effective in delivering nutritional therapy deep into the muscle tissue. This method allows the nutrients to be directly absorbed into the bloodstream quickly which means quicker benefits for you!
The benefits of IM therapy are;
- Boost energy & vitality
- Promote natural detoxification
- Improve weight loss
- Increase immunity
- Reduce appetite
- Reduce oxidative stress
- Reduce pain & inflammation
January Featured Products
Immunotone Plus & OrthoMune ~ $90-$95
Immunotone Plus & OrthoMune are balanced blends of crucial vitamins and minerals that provide safe, long-term immune support.
IM Injections ~ $25-$30
For the month of January we are featuring Tri-Immune injections for immune support and Lipo-Stim for weight loss.
Our gratitude for each of you on our email list cannot be expressed enough, so thank you for being a vital part of the PIH Community. We encourage you to start 2023 off strong by making intentional choices with health in mind… your future self will thank you!