Happy Sunday beautiful people. I am sipping on a dirty chai latte (iced because the weather has been nothing but beautiful this October).
I have a question for you & a journal prompt for today… How did you wake up this morning? How did you feel when you woke up this morning? What did you do before bed or this morning that made you feel this way?
During my 30-Day Journaling Challenge, I have been asking myself this question each morning. It has really helped me evaluate my morning routine and the night before routine. There are some mornings where I wake up feeling anxious and stressed, feeling like I need to “catch up”. Some mornings I feel sluggish and tired, feeling like I need to snooze my alarm for 3 more hours. And some mornings where I wake up springily, grateful and excited for the day. Writing down how I feel and asking myself why has really helped me determine patterns so that I can wake up feeling energized more often in the mornings.
Example.) A big factor when I wake up sluggish and tired is because I stayed up late scrolling or watching TV and/or went on my phone first thing in the morning. When I wake up feeling energized and excited it’s because I completed my tasks the day before, I reflected on the day and planned for the next, I did a nice evening routine and woke up slowly.
So HOW can I spend more mornings waking up energized, excited and grateful? List out actions, and highlight ONE to begin today.
How you begin your morning sets you up for the rest of the day. That initial hit of dopamine is where your brain sources energy for the rest of the day. If you wake up and go on your phone first thing, your brain will be craving reaching for your phone all day. Try stretching, journaling and getting some sunlight in your eyes before reaching for your phone and scrolling.
I try to do AT LEAST one of these things before touching my phone in the morning:
Three deep belly breaths
Get some sunlight
Grounding
Stretching
Walk or Slow movement
Journaling / Gratitude
I hope you are enjoying the 30 day journaling challenge, we are on day 8/30 and it is not too late to join or pick it back up!
WHAT I AM EATING THIS WEEK
Lots…and lots… of sourdough bread, no surprise here! Real sourdough bread should only have three ingredients: flour, water and salt. High quality sourdough bread is easier to digest and naturally fermented. I am also starting a new sourdough starter today if you want to join me! My full recipe + tips and tricks for making sourdough bread is HERE. Homemade is always better :) + more rewarding.
Sweet Potato Gnocchi. Gnocchi is SO fun and easy to make, it is such a great activity and deliciously rewarding. You can make it with any of your fav potatoes, purple, yam, japanese, sweet, russet, or a mix of all the above to make a rainbow variety!
Turkey Apple Salad on Avo Toast on REPEAT. This is the perfect introduction to fall recipe because we're using those delicious fresh seasonal apples but it is still light and fresh. I love this for lunch and breakfast.
Chicken Soup. My comfort meal :) Sometimes I add the noods, sometimes I serve with sourdough toast and butter, sometimes both. Play around with different herbs and spices and get creative with it!
Cottage Cheese Mac n Cheese…Need I say more?
RADICCHIO! My fave lettuce even though I always have trouble pronouncing it correctly. A bitter lettuce that is so delicious and supports liver + digestive health. I love it in a salad, try out my Radicchio Date Salad or my simple Radicchio Salad.
Chai everything. Chai Lattes. Chai Toast (like cinnamon sugar toast but the elevated sassy older sister). & if you missed it… Chai Cinnamon Rolls (toooo dieeee forrrrrr). Check out my chai concentrate recipe so you have the chai spice on hand to add to anything and everything: pancakes, tea, milk, muffins, loafs, toast, yogurt bowls, the world is your oyster.
Also make sure you make your fermented honey ginger now so you have it in time for winter! The most amazing holistic immune supporting medicine.
ASK ELLA
A segment where I answer your questions in more depth! Comment any more questions you have that you would like for me to answer :)
Q: What kind of cookware do you recommend?
I spend a lot of time in the kitchen, so it is very very important to me that I use high quality cookware. A lot of cookware out there is made with PFAS or forever chemicals, which can be extremely harmful on the human body. I recommend choosing stainless steel, cast-iron or ceramic cookware. Better for you, and the environment!
Other Swaps:
Wood Cutting Boards instead of Plastic
Glass Tupperware instead of Plastic
Beeswax Wraps instead of Ziplocs/Plastic Wrap
Unbleached Parchment Paper instead of Aluminum
NOTE: Even the air fryers and random kitchen appliances you use on a daily basis can have these forever chemicals. Read about the products you are investing in prior to purchasing.
Q: What’s the first step for healing your body naturally? How did you start?
I believe that food + sleep + laughter + nature + sunlight + family + friends + movement = medicine. Before you jump into an elimination diet or large scale supplement protocol, evaluate these points in your life…
EVALUATE
Amount of sunlight you are getting in the morning and throughout the day
Stress levels and points of stress in your daily life (energy givers vs. drainers)
Amount of time in nature, fresh air, grounding
Proper Hydration: Clean water and re-mineralization
Amount of time sedentary vs. movement
Amount of time spent with people who uplift you and bring you energy
Time spent building loving caring relationships with friends and family
Time spent laughing, learning and being creative
Quality of sleep
Screen time
Ingredients/toxins in your daily skincare, cosmetics and household items
Ingredients/toxins in your daily food (mycotoxins, pesticides/herbicides, hormones/antibiotics, glyphosate)
How often you are eating seasonal nutritionally dense foods
Protein consumption (organic/regenerative, pasture raised, grass-fed/finished bioavailable)
Use of antibiotics, NSAIDs, pharmaceutical drugs or over the counter medicines
Mindset (negative: anger, jealousy, envy, fear, victim mentality) (positive: gratitude, abundance, joy, forgiveness, empathy, empowerment, accountability)
Going back to the basics is the most important thing you can do for your health. You can take all the supplements in the world but if you don’t evaluate these most important things in your life first, they will do nothing.
Start with one of these evaluations, and see how you can make a small shift to work in the right direction, when you feel good about that, move to the next one. Take it slow. Health is all about mindset and shifting habits to create sustainable results, don’t feel like you need to overwhelm yourself.
Q: How to find a doctor that will listen to you when you have doctor fatigue?
Ask Questions: Act like you are interviewing people for a job to find the right fit for you.
Look up/ask if they administer the tests that you want done (hormone labs, DUTCH test, GI Maps test, organic acids test, bloodwork)
Do they ask you questions about your lifestyle and show a genuine interest in your health?
Do they look at your symptoms and try to find the root cause or just try to prescribe/ put on a band aid?
Are they present / giving you their full attention when with you?
Do they actively LISTEN to you and your needs?
Do they value holistic health measures alongside western medicine?
When you do find a doctor, write out a list of questions that you want to ask / topics that you want to cover prior to your appointment. Advocate for yourself. That is something that I struggle with and have had to learn over time. Sometimes I will literally bring my mom with me because she is not afraid to advocate for me and I need that when I freeze up! If you are like me, bring a support system. & ask those questions!! If you feel like you are “annoying the doctor” Find. A. New. Doctor.
If they aren’t meeting your priorities… NEXT! Don’t fall victim to the sunk cost fallacy. Be patient, take a deep breath, and know that there is someone out there for you. Spend 30 minutes a week looking for someone dedicated to just that. You deserve the best, don’t settle for your health.
WORD OF MOUTH. This is the best way to find a good doctor in my opinion. Ask people you trust and people that have the same values as you. Don’t be afraid to ask!
Finding Functional/Naturopath Doctors:
WORD OF MOUTH
The Institute for Functional Medicine: ifm.org
Naturopath.Org
Find a local health food store and ask them! (Find stores through INFRA)
Recommendations through Eastern Medicine (acupuncture)
Subscriptions like Parsley Health, Wild Health, Dr.Will Cole
Thank you for being here. Thank you for supporting me. If you enjoyed this newsletter, please share with family + friends! Every comment & tap on the heart button matters. If you are a free subscriber, consider upgrading to paid for more deep dive guides, seasonal recipes, grocery lists, exclusive giveaways and more. If you are a paid member, thank you! You are how I keep this passion of mine afloat <3 Grateful for each and every one of you! Have a beautiful Sunday - Ella
Loved this newsletter! So many good recipes and advice.