Gateway Nutrition

What’s your favorite core strength exercise? Crunches? Plank? V-ups? There’s more to having a strong core than just a flat belly. Strong core muscles really support healthy posture while weak core muscles contribute to slouching. A strong core also contributes to better balance, increased stability, and makes you less likely to experience back pain. Even the simplest everyday tasks like putting on your shoes or doing light housework become much easier when your core is nice and strong!

Like if you’ve heard of Tech Neck! Tech Neck is a term that refers to repeated postures that cause an unnatural curve in your back and neck while sitting at a computer all day or using smartphones and tablets. This can lead to pain, headaches, and even decreased oxygen levels and energy. Even if you aren’t an experienced yogi, these 5 basic yoga poses are great ways to combat this common problem! *Downward Facing Dog *Bow Pose... *Forward Fold *Upward Facing Dog *Cat-Cow See more

When we can leave the screens, email and text alerts, and to-do list behind and simply be in nature, we are allowing space for our minds to wander freely. It’s in times like these where we can connect deeper to our body, be in the present moment, allow a quiet space for our intuition to speak to us, and can experience a spark of creativity. So, if you ever have a tough time tuning in, head out!

We recently read a wonderful article in Experience Life that highlights the 5 gut instincts you should never ignore! 1. Something feels wrong in my body 2. I’m in danger 3. I need to help... 4. I know how to do this 5. This is it Check out the full article to read more about why should never ignore your instincts! https://experiencelife.com//5-gut-instincts-you-shouldnt-/

Have you ever heard these sayings: Follow Your Gut. Find Your True North. Follow your Instincts. Each of these refers to the true definition of intuition: the ability to understand something immediately, without the need for conscious reasoning. Following your intuition can save you from an unknown danger, bad decision, or lead you to the desired outcome. So be sure to listen closely when your ‘gut feeling’ is trying to guide you!

Here’s a natural remedy you can put to the test, especially during allergy season. Next time you have a runny or stuffy nose, try pushing your tongue to the top of your mouth while also pushing a finger between your eyebrows. Hold this for at least 20 seconds and see if your nose clears up!

Raise your hand if you’ve joined us for our 21 Day Detox before! Some people ask why we recommend 21 days for our DETOX. Well for one, we think 21 days is a great start to forming new healthy habits. We also know that 21 days is the amount of time needed for certain foods (and their symptoms) to fully clear out of our system. This amount of time can help you figure out which foods might be causing physical discomfort like bloating, gas, fatigue, sleep disruption, and more! Imagine discovering, in only 21 days, what’s been keeping you up at night for the past several years? Let us know if you want to join us to discover just how good you can really feel!

What foods make you feel bloated and tired? Now that we are settling into 2021 (wow!), it might be a good time to ditch the foods that we (secretly) know are causing all the bloating and fatigue. One of the best things you can do to help your belly feel better is a gentle but effective whole-body DETOX!

MATCHA Yay or Nay? Matcha green tea seems to be a hot tea topic these days, but we know not all taste buds love matcha. What do yours say? Here are just a few of the amazing bene’s of drinking Matcha Green Tea: -Loaded with antioxidants -Helps protect the liver... -Boosts brain function -May help protect against certain cancers -May promote a healthy heart -May even help promote healthy body weight! Resource: https://www.healthline.com/nutrit/7-benefits-of-matcha-tea

Taking a mental picture of things that make you happy throughout the day is a wonderful way to practice mindfulness and gratitude, and an especially great way to enjoy all the little details of a holiday! Share a picture of something that has made you happy today.

Have you ever wondered where to get great quality teas? Arbor Teas is a great resource - organic, sustainably sourced, fair trade certified and they go the extra mile with compostable packaging (we love that!). So, when you’re ready to try some wonderful loose-leaf teas, check them out! https://www.arborteas.com/

Drinking tea can come with many health benefits but you might want to ditch the tea bags! Many commercial tea bags are made of plastic, and adding plastic to hot (boiling) water can be very detrimental to your health as they release toxins into your tea! Additionally, many pre-bagged teas are filled with lesser quality tea remnants, pesticides, natural flavoring, or can even develop mold. So, choose high quality, organic, loose-leaf (or bulk) teas to brew in order to reap all the benefits and leave the toxins behind!

What is your favorite mood-boosting activity? Sometimes we get stuck in a mood that might not be servings us because we stay focused on that emotion, feeling or situation. Simply changing what you focus on can dramatically shift your mood. Next time you feel stuck, go for a walk and look at the nature around you, call a friend who lifts your spirits, spend some time being creative or put on your favorite happy tunes! Notice how when your focus shifts, your mood shifts too!

This January 1st, reach out to a friend (or 5) and tell them something you admire about them or what they accomplished in 2020! Let’s celebrate each other!

Love if you keep a gratitude journal! This practice is small on time, but big on reward! Writing down the things that make you grateful is a wonderful daily habit that reduces stress, increases positivity, improves self-esteem, and can even help you sleep better!

5 Shopping Hacks to save you $MONEY$ 1. Go Incognito: some prices you see online can vary based on your location or your browser history! 2. Set Up Price Alerts: many online retailers give you the option to set up notifications to help you find the lowest price on desired items. 3. Get Cashback on Purchases: apps like Rakuten will help you get automatic rebates on certain purchases!... 4. Look for Coupons: with apps like Honey and sites like Groupon, spending a few extra minutes searching for coupons could end up saving you a good amount of money. 5. Ask for Price Matching: online or in-store5 Shopping Hacks to save you $ money $ 1. Go Incognito: some prices you see online can vary based on your location or your browser history! 2. Set Up Price Alerts: many online retailers give you the option to set up notifications to help you find the lowest price on desired items. 3. Get Cashback on Purchases: apps like Rakuten will help you get automatic rebates on certain purchases! 4. Look for Coupons: with apps like Honey and sites like Groupon, spending a few extra minutes searching for coupons could end up saving you a good amount of money. 5. Ask for Price Matching: online or in-store (locally is best), don’t be afraid to ask for price matching! Many retailers would rather have your sale at a lower price than lose it altogether. Resource: https://www.chime.com//8-shopping-hacks-for-the-best-holi/

As we close out 2020 and look toward a hopeful 2021, consider how your friends can help you meet your goals for the new year. Friendships can help you harness the following: Increased Happiness Reduced Stress Increased Overall Health Lower Body Mass Index (BMI)... Lower Blood Pressure Increased Longevity See more

How many scarves does one really need (or even want)? What if this year you took a different approach and asked a few questions before purchasing more stuff for the people on your list? Here are a few heartfelt and thoughtful questions we can ask. Does a family member need help paying a bill? Does a grandparent or elder in your family have a prized possession that needs restoring? Is your friend in desperate need of self-care time (therefore needing a few hours of ...child care)? Can someone really benefit from a gift card for an acupuncture or chiropractic appointment? Would a home-cooked meal mean more to a neighbor than a new birdhouse? What kind of shared experience can you gift instead of a material item? Post your thoughts below on how to have a meaningful gift exchange! What’s your plan or idea on how to do this?

Wondering what to do with mounds of Halloween candy that won’t leave your family sick and tired (or throwing tantrums)? Buybacks are an excellent way to support local businesses, especially dentists. The goal of a Candy Buyback is to redirect the excess candy away from kids in exchange for a treat or prize or even cash. The excess candy is then sent as a treat for different groups, like homeless shelters or our troops down range. Google your town name + Halloween candy buyback to see who is participating near you.

Local businesses need your support more now than ever! Here are 5 top reasons to shop locally: 1. Nurture your community relationships. Shopping locally is a great way to get to know those entrepreneurs in your community. 2. Support local jobs! 3. Help the environment by cutting down on energy use, transportation and packaging. 4. Embrace and celebrate what makes your community unique! ... 5. More money stays in your community when you shop locally as opposed to shopping through large national companies. See more

Ever wonder WHY sugar causes cavities? Our mouths, like our guts, are hosts to our human microbiome. This microbiome aids not only in our oral health, but in systemic health as well. A disruption in the crucial balance of this microbiome can lead to oral issues such as dental caries (cavities) and biofilms (plaque). Sucrose, or sugar, is a great disruptor of the mouth’s microbiome. So, when contemplating your consumption of sugar, consider these 3 variables: amount, frequenc...y and sugar type. Studies show the greater the amount and frequency, the greater the severity of cavities. Also, sucrose has shown to produce more cavities than other sugars like fructose or glucose. Bottom line keep your oral health high by keeping your sugar consumption low! Reference: https://loom.ly/NNJ9Cc4

Tag a friend and tell them you love them! Sometimes there’s just nothing better than a random showing of love!

Look no further for a simple and beautiful way to help clean up the air in your home or office! Plants. Are. It. Here are 10 of some of the top air purifying plants that are common, easy to find, and often easy to care for!

Lung associated illnesses have been linked to oxidative stress think air pollution, cigarette smoke and infections. Nourishing your body with lots of fresh fruits and veggies will provide a nice variety of antioxidant vitamins such as Vitamin C, Vitamin E and Vitamin A to help keep your lungs (and body) healthy! Eat the rainbow (of fruits and veggies) and breathe easy! Reference: https://loom.ly/5T3gsqM

Dragon Breaths. Straw Breathing. Belly Breathing. Whatever you call it BREATHE DEEP the benefits are incredible!

What is stopping you from detoxifying your body? Many people are addicted to sugar, and that addiction can lead to feelings of fear of giving up sweets for any amount of time. But did you know there are tools to help break those sugar addictions and further your body’s ability to detoxify? Inositol is a simple yet powerful tool in both helping to curb sugar cravings, while also supporting optimal liver function, aiding in flushing toxins from the body. So don’t fear the change, take control of it. We can help!

Love if you are ready for a cleanse! It’s so important to carve out some time to focus on our health, and a cleanse is one of the best ways to prime our bodies, dump the toxins and gain a whole lot of energy! Who’s ready to join us?

Our favorite way to make healthy eating easy meal prepping! Here are our 4 top meal prep tips! 1. Make a Plan! Plan out the week in advance, including your grocery list! This way you will know what’s on deck and you will be certain to have the ingredients you need on hand. 2. Batch Cook. If you cook just enough for one meal for you or your family, that means cooking again soon is inevitable. So, double or triple the recipes you like so you are guaranteed at least 1-2 extra... meals will be at the ready for when you need it! s 3. Use your Freezer. Freezing extra portions or servings of meals is a great way to take a night off from cooking just reheat and serve! This can help save time, reduce waste and stretch a budget. 4. Pick a Prep Day. Pick one day a week where you will wash, chop and slice the ingredients you will need to create meals during the week. Prepping in this way up front will cut down your time in the kitchen over the next several days to come. See more

When it comes to mental health, we can’t always simply will ourselves into shape! So, it’s important to think about the tools we have to help assist in improving our mental health. One of our favorites is St John’s Wort, an herb used for hundreds of years for mental health related support in conditions like depression and anxiety. Contact our office to learn more!

Having strong social connections is one of the most important things we can do for our mental health and longevity! Social connections can be between romantic partners, family, friends, neighbors or others. Who in your life are you grateful for a strong connection with?

Do you ever think about how just a few little letters strung together can have such a huge impact on our thoughts, feelings and even beliefs? Check it out How do each of these sentences make you feel? I can’t eat chocolate cake. ~or~... I don’t eat chocolate cake. The simple difference here are the words can’t vs. don’t. To some it may seem insignificant, but what is the story you are telling yourself with each? Using the word can’t feels out of your control and feels like a restriction. Using the word don’t gives you a choice and puts the power in your hands. Next time you catch yourself saying you can’t do something, stop and think about it. Consider changing your words and reclaiming your power!

Monopoly? Life? Clue? What was your favorite board game as a child? Not only are they fun, but board games are a wonderful way to spend some down time connecting with family, power up your brain and enhance brain function, and reduce stress! What will you play next?

STOP what you are doing! Join us RIGHT NOW in a breathing exercise! 1. Sit up tall in a comfortable position. 2. Relax your shoulders away from your ears. 3. Breathe in deep, through your nose, for 2-4 seconds. Breathe into your abdomen, making your belly expand. 4. With an open mouth, exhale slowly for 2-4 seconds. You should be able to hear your breath. ... 5. Repeat at least 5 times, though more is better. This is called Belly Breathing (or diaphragmatic breathing). This type of breathing helps slow heart rate and blood pressure, helps you relax and may help you to recover from symptoms of stress, anxiety or PTSD. See more

Like if you’ve heard of Gymnema. Love if you’ve tried it! Gymnema is one of our favorite herbs for battling sugar addictions and cravings. This magical herb can anesthetize (temporarily turn off) the sweet receptors on the tongue leaving sweets to taste well, not sweet! So, if you need a little defense against sweets, give us a shout and we can connect you with a little will power in a bottle!