Tired Of Being The Odd Person Out At The Music Festival Food Truck Line? Here’s How To Pack For The Festival Season When You Have An Autoimmune Disorder

HELP! Is what I used to scream when I first started my new eating lifestyle.

I was lost, confused, and angry that I had to change my diet to support my body as it continues to deal with an autoimmune disorder.

I would oscillate between joy that I felt so good with my new more healthy food choices, and then anger and sadness realizing that I had a new burden of packing my own food, getting it through check points, and storing it during the concerts.

I felt like the oddball.

Some of my friends and family would pick on me for “being so sensitive” not realizing the difficulty my condition creates when my body deals with SAD (standard American diet) foods.

Especially at a music festival with port-a-potties no one wants any of their body parts to touch. I ended up spending a lot of time in them.

I’d be angry because I knew how to avoid this situation, but I had given in to old habits, despair, and feelings of futility rather than choosing my health.

It took me a few years, but I started to figure out a system.

I now have foods I take as staples and additions I use to enhance the limited choices I have at the food trucks and concessions.

Here’s a rundown of living with an autoimmune condition and eating well at your favorite festivals.

  • First, think about staples: good fats, protein, and carbohydrate choices.
  • Second, Know the rules of the event
  • Third, think light and packable.
  • Fourth, Food storage and safety

The first one you can address by watching my other videos about the food staples you should know about, or by doing some research in advanced.

The second, to really Know the rules of the even ask your self a few questions before you go

  • –  Can you bring food in?
  • –  What type of food can you bring in? and
  • –  What type of containers & tools are allowed?

Some places won’t let you bring in your own food, but might if you explain your situation. This may require a doctor’s note or verified diagnosis, so check out the rules with plenty of time to get these items if needed.

How much can you bring in? Sometimes you can bring in snacks but not much.

Find out if they require it need to be sealed? Does this mean you can seal something at home or does it need to be factory sealed? This might be the difference between throwing food out before you get through the gates, losing your favorite water bottle vs. being able to have the foods and beverages you need to feel your best for the whole show.

I know it sucks to purchase bottled water in small plastic bottles but it might be the difference between having the water you want and need versus having none or small tiny cups throughout the day.

It can also be the difference between having a small very expensive option vs. bringing in your empty water bottle and refilling once inside the festival. Again, do your homework.

Depending on where you are staying you may have to have a couple of staging places. If I am doing a multiple day event I will often pack and prep enough for the event and resupply each day.

If I am flying I will research stores and options near my hotel or venue so I know I can restock when I get there and before I fly home. I have found airports, hotels, and planes often have the tools I need to make this happen – knives and plates for cutting things on, if I ask.

If I am camping or staying on site. I’ll have my stash at my site and I go back to eat a bigger meal and only bring in small stuff. If you are camping you’ll need to think about food safety, which I’ll talk about in a minute.

Here’s a Meditation Just in Case you Find Yourself Uncomfortable and Stuck in the Porta-Potty Line.

Now, What types of foods can I get on the festi-grounds?

Some places will let you bring in certain foods and beverages because they aren’t selling them, but won’t let you bring in anything that competes with what they have to offer.

It might be possible to research the vendors ahead of time and find items on their menus you can eat.

When you figure out what you can purchase there and what you can bring in. Consider your macronutrients. You want to bring in a balance of carbohydrates, proteins, and fats. The balance of these will be different for each of us based our particular situation.

Focus on items that will energize and revitalize you but are also accessible. Packing in a steak to cook, when you have no grill isn’t viable. But can you make the steak ahead of time, slice it, and bring it in?

Cut your veggies ahead of time and pack in reusable containers that might double for waste as you eat your stash.

In addition to the food you want to bring in, how will you bring them in? What type of containers & tools are allowed?

Will they let you bring in a cooler, backpack, purse, chair pockets, on my person only?

Can you bring in ice or will you have access to ice throughout your festivities?
The answers to these questions will determine what you bring and how much you can carry.

Consider what utensils you need. I have a folding cutting board and knife (not always allowed, so you might need to adapt), napkins, salt, pepper, and multipurpose containers.

I like to make my experience comfortable and convenient as possible so I don’t feel deprived.

I find deprivation leads me right to a big bucket of the fuck-its. The BFs lead me to disbanding my healthy habits and right to the porta-potty line.

Sometimes my difficulties are a gift. I find my options are better and easier than my friends who end up waiting in long lines and working to eat messy foods without the nice wipes I have handy.

So which containers do you choose?

The third is to think light and packable.

No matter what you want to bring and where you are going, we all know there will be lines. Lots of them, lines to park, lines to get through security, lines to find your seat, lines, lines, lines.

What you don’t want is to be weighted down while getting through these lines. That will sap your dancing energy before you know it.

Consider what items you can get in single servings. I can pack my jar of nut butter, but I can also buy single servings that are small and light. I can make my own single servings for the day. You always have some creative choices to consider.

I usually cut up enough vegetables for a gallon bag or two, but I don’t have to take the whole thing into the venue at once. Like I noted earlier I might leave some at my basecamp and refill as necessary.

Consider how much you will really eat. I tend to overpack a bit because I know if I don’t have enough I will turn to unhealthy options.

Fourth Food storage and safety

This is a big one. I don’t want to spend all my time in the porta-potties because I have eaten poor choices but I also don’t want food poisoning. Another way to spend a lot of time in the porta-potty.

As you are considering what items you want to bring make sure you are aware of what your heat and chill options are. If you will not be able to keep things cold, you’ll want to make sure to bring items that are shelf stable.

Fats are where we often get into trouble. Fats go rancid and cause us issues when they aren’t stored properly. The molecular structure breaks down and changes on us.

If I won’t be able to keep things cold, I often opt for nuts, seeds, dried meats, whole hardy fruits and veggies. Most fruit and veggies, nut butters, crackers, chips, salsas, and fried chicken are.

It’s a big win when you can find the right combination of food and drink that help you stay healthy, feel your best, and enjoy the show. Here’s to having a great festival season this year!

Want a visual of these tips? Check out Studio B’s TikTok to see me prep and pack for festival weekend and a road trip.

3 Ways to Instantly Overcome Fear of Failing.

I am afraid of failing … Again! This is something I hear from my clients who are working hard to reach their health goals all the time. It is part of why they are in my office in the first place.

Sometimes I even hear it from myself.

But why do we say this? What causes us to say we are going to fail?

Two words: Confidence and discipline.

Photo by Nathan Cowley

We know what we need to do but those two things get in the way, and we start to tell ourselves we will fail. We tell ourselves about our past failures and begin to create a narrative that supports an identity of a person who doesn’t succeed, doesn’t get things done, and doesn’t follow through.

And once you hear this enough – internally or externally – you begin to believe these statements as truth.

BUT in reality, this is not your true self. It might be true that you have failed an attempt to become more healthy. It might even be true you have failed multiple times on this path.

This is OK! It’s necessary for the process of change. You actually have to be the person who does not succeed in order to succeed.

Sound confusing? Let me break it down.
First, you have to recognize change is a process.

We tend to set a goal and see it in black and white, if I don’t get to X, I have failed. This could be getting to a particular weight, reaching a number of miles, faster time, or any other pin point you set for yourself.

It isn’t that you won’t get there, however, it might take you more stages than a single shot moment. You may have underestimated the work and effort or time it will take to reach your goal.

Second, you may need more information on how to make sure you are successful and that includes why you haven’t been successful in the past.

Maybe you are bored with your current lifestyle and want to find a new way to stay on track and re-energize your spirits.

This month we dropped a full workout for our newsletter crew members and last month they got a quick easy breakfast recipe packed with veggies, good fats, and solid protein to keep you fueled for the adventures in your life.

If these are interesting to you, sign up for our newsletter (in sidebar & footer) and become a Studio B-er, creating your best life full of the ABCs to great: Adventure, Brilliance, and Curiosity.

Batching food can be a life saver for busy weeks, and will help you stay on track even when you are tired. If that’s interesting to you check out last month’s video, link is below, on how to successfully batch food.

Now, back to failure and how SO many of us deal with this fear.

Fear often keeps us from fully engaging or even starting. This is why today, we are going to make sure this is not your experience any more!

We are going to talk about two things:
One, how to face this fear head on
and two, how to push it out of the way.

First, in order to face fear head on, we need be honest about the fear itself.

We often speak to it, but then want to move away from the uncomfortable feelings as soon as possible. Instead we want to embody our experiences. This means we want to feel the physical sensations of this emotion or thought.

All experiences start in the body and by examining them from an embodied place we become better at determining what we need to do in this moment.

This makes us better at making choices based on our internal wisdom, and helps us reach our goals.

The better we get at listening to our own knowing the less we quit looking outside ourselves for answers and the better we get at honoring our own bio-individuality.

This makes our workouts, meal plans, social experiences more healthy for us and easier to stick to. So embodied experience … makes us more successful in the long run.

We are going to break down how you can face this fear into three parts.

The first part is to start, allow yourself to feel your fear.

As you examine it, feel where it lives in your body. What are the physical sensations of it? Does it have a shape, a color, a dimension?

What thoughts come up when you feel it? Memories you have of past times you have failed in similar situations? Statements others have said to you about your progress or lack of it? Whose voice is it? And where do these thoughts and memories impact your body?

Do you feel tightness, tension, relaxed, hot, cold, heavy, light. We are looking for adjectives to describe your experience. You don’t have to figure out what or why you feel what you feel.

Part two: Where did the fail really happen.

It is likely that you didn’t fail at the whole thing, but at some point you quit doing what you needed to do to complete it. Or at least quit enough of the actions that it was not going to work out.

Look beyond the obvious and determine the layers of the failure. Did you fail on a logistical level, planning phases, or maybe unexpected events derailed you?

Really look at the whole process and notice where you were set up for success, and where you were not. Ask yourself, honestly, what did you really fail at?

Part three examine your fear of failing again now.

Does this fear come into play to help you make sure you do not have to work hard at your goal?

Does it allow you to continue a story about your life and your person that feels comfortable? How does it reinforce the identity you believe to be true about yourself?

Look at your relationships and see if holding this identity keeps you connected to others you care about?

For example, if you shift your exercise and lose weight does that disconnect you from your partner, best friend, family members?

Will the actions you have to take to be successful take you away from loved ones? Does this recognition, subconscious or consciously, result in criticism or undermining behavior by your loved one to get to go back to “normal” routines?

What about those who you have played small for? These are the folks that tear you down and hold you back. They are the ones that do not want to see you … or maybe anyone else succeed.

They may ridicule or even use verbal or emotional abuse to keep you in the powerless position so they can feel more powerful. They may be those you are afraid to confront or who have judged you in the past.

If you can, get far far away from them. Or at least keep them far, far away from your vulnerability and fear regarding your goals, hopes, and dreams. They are not a coach in your corner.

Now on to number two, how to push it out of the way.

Finally, it’s time to take the information you got from examining the 3 parts we just talked about and shift your focus.

Once we have accurate data to support what really happened in our past endeavors we can get really clear about how to do it differently this time. Some of the common one’s I hear are about planning problems, difficulties with family and friends, and lack of accountability.

Here are some questions and action steps you can take to shift the focus: 


If you have a planning problem ask yourself:

How can you plan differently this time? What part of your planning failed? How could you eliminate this issue now?

If you’re believing old mental tapes and other people’s judgment statements:

It is time to record some new material! Toss the negative nellies from your coaching circle and hype yourself up! You can find lots of inspiration online, through music, and watching or interacting with others working on a similar goal.

Or is it about your culture and loved ones feeling left behind by your goal attainment and success behaviors?

This example is more common than you think, if this is you maybe you need a good sit down and talk through your observations and feelings with them.

Maybe you can work on your schedule so that the activities you need to do to be successful work in and around your family and friend time.

Just remember, you have choices when it comes to what you eat at the potluck, which beverages you consume, and how much time you spend watching TV and sitting on the couch.

If there are activities you no longer what to do with friends and fam – like plow through a whole back of chips while kicking it on the couch or downing pints of beer over free peanuts it is time to come up with new active things you can do together or host the potluck at your house, bring a dish to share you know you can eat – even if it’s the only one you can eat.

Learn how to craft mocktails and sample non-alcoholic options to find what fits you. This is a growing market and is not your parents n/a beer. You might be surprised how popular your new beverage is at the party.

With some new, but fun options, you can join the party and enjoy reaching your goals at the same time.

These are the tools to face your fear head on and push it out of the way. But this blog post isn’t going to solve all your problems

In reality we all need help and support. It is an act of strength to ask for help.

When we are facing a situation where we really want to accomplish a new health goal, but feel plagued by past experiences and fear of failing at our efforts again, it may serve you best to hire a professional.

Gathering a dedicated team in your corner can be the difference between reaching your goal or failing again.

With a good coach or psychologist you have accountability.

You also have someone you can share your fear and shame with, who can help externally monitor your narrative to help you identify places you might be turning toward your old patterns.

People need other people. When we socialize our goals we are more likely to succeed.

If we only rely on our family and friends they may get burnt out by the efforts we need to put into our goals, the amount of time it will really take us to achieve our dreams, and the shifts we’ll have to make in old habits they might have a bias in maintaining.

Coaches can help you examine what didn’t work last time without your emotional ties.

If you feel like this will help you, check out our amazing professionals at Studio B. You can learn about us on our website, the link is below.

Coaches may be able to honestly take stock of what worked and what didn’t where you struggle to see any positives.

Plus, with their experience they can normalize your process, help you see common issues, and navigate around things you don’t even know are going to be obstacles.

Because they do this all the time they can share common pitfalls with you and help you avoid them all together.

In the end, success never comes without failure.

All the greats know this.

They openly speak about their failures because they know they are just points for learning how to succeed.

If you can take an objective view you will be able to learn from the parts that went wrong, change them based on your new learning, and capitalize on the parts that went well.

So if you are whispering to yourself the message that you are afraid of failing again and not moving toward your healthier self, it is time to take a moment to analyze your past behavior, address the issues, and apply the learning.

Look into hiring a solid support team to help hold you accountable and make your journey more effective and efficient.

Then remember … you’ve got this. It’s just another rung on your ladder. Each time you begin to climb it, you get a little further on your path.

Caregivers Need to Care for Themselves, Too

Here are some tips from Dr. Stacy to help caregivers give their best while also taking care of themselves.

Guest Post by Alexis Hall, Image via Pexels

If you’re a family caregiver or informal caregiver, you know the role can be intense. You may be working, caring for a loved one, and giving attention to children and other family members. It can be hard to care for an individual with cognitive decline or whose health status may change daily. Unlike paid caregivers, your duties may include personal care, meal prep, and housekeeping. Change is constant and stressful, so self-care is vital for caregivers. 

Caregivers Often Neglect Their Own Needs

The age range for caregivers is 45 to 64 years old, so many are also working and raising children. Multiple obligations can cause caregivers to neglect personal health. They don’t have time to keep medical appointments or exercise regularly. They may have given up on socializing. Unpaid caregivers often experience poor health and are also at increased risk fordepression. As a caregiver, it’s essential you adopt behaviors to protect your health and well-being.

Make Personal Health Care a Priority

A caregiver who fails to keep health care appointments may develop conditions that endanger their health. The stress of going in many directions can lead to hypertension, a silent killer. Untreated hypertension or high blood pressure can lead to heart disease, stroke, and kidney damage. The only way caregivers can know whether they have health issues is to visit a health care provider regularly for checkups.

Choose Healthy Foods

Caregivers typically ensure those around them are well-fed, but they frequently eat hurriedly or miss meals. Eating healthy foods, such as fruits and vegetables, lean protein, and whole grains, supplies the body with the energy and nutrients needed to function and fight disease. Keeping nutritious snacks on hand, drinking lots of water, and preparing foods like soups and stews in advance can make it easier to eat well and also offer more time to enjoy food and conversation with your loved one.

Find Time to Move

Exercise is planned physical activities that help an individual reach a fitness goal. Physical activity includes unplanned activities that promote health and fitness. It can be challenging to get to a fitness center several days each week, but there are alternatives. Digging weeds from a garden, washing a car, and walking the dog are other ways to be active. When approached vigorously, these activities burn calories and fat while strengthening joints and muscles. Taking a walk with a friend or neighbor is an excellent way to get a workout, relieve stress, socialize, and avoid isolation.

Track Your Movement

A fitness tracker or smartwatch makes it easy to keep up your exercise or physical activity efforts. You can track your heart rate during workouts, as well as calories burned, and set goals to help you get the most of your physical activity. Maintain your smartwatch by replacing the band, and add a screen protector to keep it easy to read and unblemished.

A Healthy Caregiver Is a Better Caregiver

Becoming a healthier caregiver will benefit not only you but also your loved one. Be a better caregiver by taking care of yourself first. Remember: like your clients, you deserve to live your best life.

Dr. Stacy is a licensed psychologist, licensed addiction counselor, certified personal trainer, and certified nutrition coach. Please reach out to request an appointment at Studio B.

3 Ways to Bring Joy to Your Fitness. Fitness is a Feeling.

What does it mean to be fit? For many of us we automatically imagine particular body weight, maybe a blood pressure, or how our body responds to sugar. Lots of us go right to what we look like or how physical systems work.

But in reality how fit we really are is a feeling. Yes the physical body is an important part of tracking fitness, but how fit we feel is about a feeling.

Photo Credit: Photo by Andreea Boncota on Unsplash

Article By: Stacy Reuille-Dupont, PhD, LAC, CPFT, CNC

Healthy looks different on every body. There are a number of markers we can use to measure somebody’s fitness. These markers help us see where the physical body is and what the physical body is doing. But the physical body is the past, it is what has happened to us. It is what we have done to ourselves in the past.

The physical body shows us where our habits have been. Maybe we’ve been overeating for a while or sitting on the couch watching a lot of TV. We might be having aches and pains from a lack of movement or high inflammation due to the food we choose to consume (Yanmei, Zhihua, Li, et. al, 2021).These habit patterns show up in the physical body and cloud our mental body.

Real fitness starts in our minds (LINK HERE). It is a goal we set. It is a mindset long before it is ever a physical reality. If we truly want to be fit we must work on feeling fit first.

Here’s what feeling fit really looks like. A fit person feels strong, capable, and able. They know they can lift a particular amount, can walk or run far enough, can successfully address difficult conversations, hold and set boundaries, and they are always working to get a better PR goal whether that be in the gym, boardroom, or their household. They know they are strong enough to tackle challenges and accomplish goals they’ve set for themselves.

A fit person understands balance. It is not about going harder, longer, faster all the time. There is no fitness if you overtrain. You may have a good physique on the outside but your body will be breaking down on the inside. 

This condition will not allow the body to push to the highest levels. Eventually you will have to stop training. Without appropriate recovery body tissues will not be able to maintain high levels of achievement overtime. There goes the vanity. Without continuous workouts you cannot maintain sculpted body parts. You need balance to continue to pursue your workouts and mental A game. 

To truly be fit you must have balance in your routines. You must have time for rest, work, and time for play. If you do not have the right balance of work you will be doing the wrong exercises at the wrong intensities with the wrong timing. On one hand just moving is good, but if you truly want to be fit there’s a method to the madness. 

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If you do not schedule time for play, workouts get pretty bland and boring fast. The same routine day in and day out becomes lackluster and uninteresting. When this happens your workout will suffer because a focused and engaged mentality is missing.

To truly be a fit person you must also feel creative. It takes creativity to show up day after day doing what is needed to create fitness levels you want. It takes creativity to continue to adapt your goals, pivot your failures, and succeed. If you do not feel creative you might need to hire a coach (ADD LINK) to help you maintain an inspired perspective. If you are living uninspired it won’t take long for you to quit whatever it is you are trying to build. 

To truly live well we must live inspired. Being inspired brings us to the place of motivation and motivation brings us to goal completion (Thrash, Oleynick, & Maruskin, 2014). Without motivation it’s hard to get out of bed day after day, do the same routines over and over, slowly making changes needed to truly impact our physical fitness.

So if you want to be fit, you must first feel it. You must feel strong, balanced, and creative in your whole being. Fitness is a feeling first then it becomes reality in our physical form. 

Today take stock of your current fitness goals, routines, and mental game. Determine if you are setting up your training priorities from a place of feeling full and joyful or a place of constriction and rigidity. 

If it’s the latter it’s time to revamp your plan. Get back to feeling your commitment to your fitness and create your health from the inside out.

References:

Thrash, Moldovan, E. G., Oleynick, V. C., & Maruskin, L. A. (2014). The Psychology of Inspiration. Social and Personality Psychology Compass, 8(9), 495–510. https://doi.org/10.1111/spc3.12127

Yanmei Ma, Zhihua Yin, Li Li, Bingni Chen, Hanying Dai, Dandan Wu, Junxiao Cong, liang Ye, Chenghui Liao, Lingyun Li, Zhizhong Ye, Zhong Huang. (2021). Food antigens exacerbate intestinal damage and inflammation following the disruption of the mucosal barrier, International Immunopharmacology, Volume 96(107670), ISSN 1567-5769, https://doi.org/10.1016/j.intimp.2021.107670.


Stacy Reuille-Dupont, PhD, LAC, CPFT, CNC, licensed psychologist, addiction counselor, personal trainer and nutrition coach. She’s passionate about helping people create a vibrant life using psychology and physiology. With over 25 years coaching people to be their best, she understands how to find adventure and bliss with balance. Book a FREE 15 minute consultation at www.studiob.life or join her monthly Q&A group at www.stacyreuille.com 

How You Can Heal Your Stomach Naturally

Unfortunately, there are plenty of digestive ailments that can affect our lives. They can make eating painful and difficult and add complications to our lives that we just don’t need. If you are looking to improve your digestive health, here is what you need to know to do so naturally.

Guest Post by: Justin Bennett of HealthyFit.Info

Image Courtesy of Pixabay.com

Get to Know Your Gut

Our digestive tract is often called the second brain of the body. It produces the chemicals we need to feel happy but also is imperative to our immune system’s functionality. Our guts are full of helpful bacteria, such as Lactobacillus, Bifidobacterium, Akkermansia, as well as other probiotics. These help us digest our food but also keep our bodies healthy. 

When the levels of healthy bacteria diminish, we can experience negative side effects, such as constipation or diarrhea. You may have difficulty processing food, become bloated, or even have heartburn. These changes in gut flora can lead to a fluctuation in weight, fatigue or loss of sleep, skin conditions, and even autoimmune deficiencies. Understanding the need for probiotics, and knowing what you can do to improve your gut health, can cause other areas of your health to dramatically improve.

Adjust Your Diet

You can start the process of healing your digestive tract with your diet. The most basic tenet of a good diet is to eat unprocessed, natural foods. You want meals that have healthy fats, such as avocados, nuts, and salmon, and that offer large doses of fiber to keep your insides clean. 

Cruciferous veggies and healthy carbs, like sweet potatoes and squash, are excellent for our digestive strength. Add some fermentation to your day as well. Fermented foods are rich in naturally occurring probiotics, which can bolster our gut and our immune system. Don’t stop there. Things like apple cider vinegar have something called hydrochloric acid, which helps us process difficult-to-digest foods, like fats and protein. Unsweetened yogurt is also good for us. If you are getting dairy-free versions, make sure they have live cultures added to them.

Find the Right Exercise

You may notice that when you exercise, you find some of your digestive ailments alleviated, yet there are ways to make sure the workouts you choose are the best possible option for digestion. Yoga is one particularly effective means of exercising your digestive ills away. Many poses gently compress your internal organs, which can help move things along in a natural, calm way. You also stretch your body out, elongating your spine and intestines, which can help digestion. Regular exercise can strengthen your muscles, especially your abdominals, which may aid in your digestive health. Moderate aerobics can increase circulation, which helps blood get to your gut.

If you’re planning on starting a yoga practice, you can do so right from home. Create a dedicated space for practicing—a spare bedroom or rarely used dining room is ideal. Make sure you remove any possible distractions and introduce some calming elements like indoor plants. Open any curtains or shades to allow as much natural light into the room as possible. If dirty windows are preventing light from entering this space, you can read reviews on window washing services near you to find capable local window cleaners. Expect to pay between $2 and $7 per glass pane. 

Things to Avoid

There are plenty of things we shouldn’t do (or eat) if we want to keep our gut healthy. Foods high in lectin should be avoided, as lectin can stick to our intestine and make it difficult to process nutrients. This can lead to inflammation, something that needs to be avoided to heal our gut. It’s also wise to avoid foods that are heavily laden in fat or foods that have been fried. These can cause chaos in our intestines and stomach, leading to aggravated IBS, acid reflux, or heartburn. Spicy foods can irritate the GI tract, so no matter how much you love hot food, it’s time to cut back. 

You may need to reduce or eliminate alcohol consumption. It can cause inflammation in the gut, and also block our bodies from absorbing nutrients. It may even lead to diarrhea or stomach cramps. You may also want to cut back on how many berries you eat. Tiny seeds can get stuck in our stomachs or intestines and cause many problems, such as infection.

It may seem like a giant overhaul, but remember, you don’t have to make all of these changes overnight. Living a healthy lifestyle will come from making small, gradual changes over time. Setting goals such as eating a mindful diet, doing the right gentle exercises, and knowing what you should avoid are great places to start. Soon, you may find yourself feeling better than you ever have.