This Foundational Routine Will Improve Your Health Goals
Foundations are key.
Before you go kill & detox, don’t make this mistake.
A common action I see most clients make (and myself, too!) is jumping straight into supplements and detox without proper foundations.
I get it, we’re so excited to feel better and heal so we just jump right in, right?
Well, not always. Here’s why:
Our body needs a solid foundation and strong base to begin to heal, if not, we are going in circles without making much progress.
Much like a house, we need a solid foundation first. Then we start to build the walls, then the rooms, then the roof, then the doors and windows, then we paint, etc.
What would happen if we started building the house with no foundation or walls because instead the roofers were cheaper so we hired them first.
Or we built the walls first without the concrete because it was easier that way.
Maybe we just skip the whole plumbing part and just install grass cause it’s way more fun?
THAT MAKES NO SENSE.
But I see people treat their bodies (which is more complicated that building a house) in this similar fashion all the time.
Instead of investing in the proper testing, protocol and consults, we like to DIY our health.
We buy whatever probiotic an influencer says works for them.
We “add to cart” the next biohacking device a functional medicine doctor swears by.
And follow our friend’s advice when a supplement worked for her.
Is that true wellness?
Educating my clients on the importance of having proper foundations in place before attempting a new protocol or supplement is something I am passionate about.
Oftentimes, my clients need to do LESS and get back to basics instead of doing MORE.
🎉When you work with Elliott Ray Holistic, we help you uncover your root causes along with changes in lifestyle habits to support your body. Address the underlying causes & help the body heal itself.
Foundational Wellness Guide:
DIET: Eat to nourish and fuel the body. Cook at home to control ingredients. Use healthy fats, grass-fed, organic and pasture raised when possible. Did you have any resonating nutritional imbalances come up on your scan? Avoid foods you are sensitive to for 30 days while increasing nutrients you may be deficient in.
Avoid: Inflammatory Oils (canola, sunflower, etc)
Dairy (highly processed)
Gluten + grains (gut disruptor)
Foods high in sugar (limited natural sugars and fruit is fine)
Avoid "naked" carbs. Pair your carbs with a high quality protein source to stabilize blood sugar as much as possible
Foods on the sensitivity list
Add:
Eat food in the right order to support blood sugar ( veggies→protein & fats →carbs)
Eat within 1 hour of waking. try for at least 30g of protein at breakfast and aim for the same during lunch and dinner.
Foods recommended through testing
HYDRATION + MINERALS: Drink real water, filled with minerals. I personally like Mountain Valley Spring Water with Quinton Isotonic minerals. Try adding Redmond Sea Salt or Celtic salt, as well as lime/ lemon/ coconut water/ aloe/ watermelon/cherry juice if wanting to make adrenal cocktails. Balance magnesium, potassium & sodium and drink between 10-11am and 2-3pm or before or before bed if you wake up around 3am.
Check your water score at ewg.org/tapwater If using RO water, add minerals back in. I use ProOne Gravity filter as well.
Add in minerals like Quinton, Body Bio E Lyte (code: ELLIOTTRAYHOLISTIC)
Sources of sodium: Jacobsen Salt Co, Redmond's Real Salt, Saltverk, Crucial Four, Sole Water
Sources of potassium: aloe vera juice and coconut water. Spooning a teaspoon or tablespoon of aloe vera or coconut water every 20 to 60 minutes is very helpful for the ultra sensitive. *coconut water is high histamine if not fresh
Tea: drink organic marshmallow root tea for inflammation and gut irritation
Low-histamine adrenal cocktails such as aloe vera juice (4 ounces) and pomegranate juice (4 ounces) with a pinch of salt (1/4 tsp) are also helpful. Pomegranate juice is low in histamine and other triggering amines and doesn't trigger a histamine response in the body, unlike many other fruit juices. Some people do react to it, but for the most part, this adrenal cocktail is very well tolerated.
MOVEMENT: Movement is energy and energy is life. Stagnation and rigidity is not good for the body. A fluid lymphatic system that properly drains and isn’t clogged up is key.
Get in daily movement (within reason) to support your lymphatic fluid and circulation: dry brushing, skin rolling, tapping, lymphatic drainage massage.
STRESS: The body knows when you are calm vs when you are not. When your body feels safe, it begins to rest and repair. When it is threatened, it is on high alert. Activating the parasympathetic system is key to healing.
Prioritize rest and incorporate daily parasympathetic activities (nature, prayer, meditation, slow intentional breathing, fresh air, sunlight)
Breathwork- add in as a way to move out of fight or flight
Tapping can support nervous system integration
TOXIN REMOVAL: We are bombarded by toxins daily, some avoidable while others unfortunately are not. The best way to combat this is by making sure we keep drainage pathways open and help our body detox daily through sweating, bowel movements, and movement/ circulation.
Castor oil packs. Code: thatmamawithapurpose10
Check cosmetic + household products to see if there are safer swaps you can make. ewg.org
Dry brushing to stimulate lymph
Therasage Sauna (low wifi) discount code: ALEXF
ADDITIONAL PRODUCT and LIFESTYLE RECOMMENDATIONS
We breathe in 2,000 gallons of air a day. Toss anything scented away (candles, detergent, soap, garbage bags, etc).
Invest in an air purifier and/or air filter.
Change HVAC every 2 months and buy the highest MERV rating possible.
Open windows daily, go on walks daily. Dust, vacuum, clean regularly.
Limit blue light before bed- or purchase blue light glasses. They also have yellow ones. https://raoptics.com/?rfsn=7143635.6c381b discount code: mt
Therasage Red Light Panel (low wifi) discount code: ALEXF
Get outside AM and PM during the golden hours
Turn off or unplug wifi at night
Put the phone on airplane mode if it's in the bedroom.
Rise and sleep with the sun, 9:30-10:00 pm is an optimal bedtime for our sleep cycle.
Get morning sun before screens and stop electronics 2-3 hours before bed.
Don't use devices while charging. Try to charge outside of the sleep space. Invest in a clock/ alarm clock if needed. Radia Smart has EMF blankets, code ALEX10
CFT or Craniosacral + Myofascial release is highly recommended
Bee Propolis Machine for mold, in addition to Ultra HEPA purifier
How To Begin:
Pick just a couple things to start with.
Slowly replace items with cleaner options as you run out.
How full is your toxin bucket? Read our next blog post for more!
