EBB's 3 Core Pillars: Weekly Tips

At Elemental Back & Body, we believe in 3 core pillars that go into achieving optimal health and wellness: Mindset, Movement, and Nutrition.

Each week we will be posting valuable information in each of these 3 core pillars to help inspire you on your wellness journey.

Our goal, and passion, is to educate and empower you to know you have control over your health and wellbeing.

"Our bodies are a reflection of the intertwined complexities of the universe. Just as you trust the sun will shine each day, trust your body has everything it needs to heal." - Kaila Cruttenden L.Ac.

Our bodies do know how to heal. When you cut yourself or break a bone it will heal. The rate of how it heals is different for everyone depending on the state of their system. Chronic issues and pain are no different. Your body is programmed to heal, we simply must optimize our systems and believe that it can.

To feel good physically, mentally and emotionally it is essential to move. Most people need 15 -20 minutes of daily, low-impact movement + getting your heart rate up significantly for 20 minutes twice per week. THAT'S IT!

This Week's Highlights

EBB is coming up on celebrating our 10-year anniversary! One thing this last decade has taught us is that the single most important piece to healthcare is educating and empowering people to take control of their own health.

In striving to help you reach your health and wellness goals, we are continuing to offer the best in holistic care. That not only means treatment within our center, but also assisting in what happens outside in your day-to-day life as well. Refining your lifestyle habits is truly one of the most important things you can do for your health.

We are now offering complete, personalized programs to help you not only meet your goals, but effortlessly sustain them.

Our newest team member is a huge asset in helping us assist you even further.

Meet Colleen Malley, Holistic Health Coach

​Colleen began her career as a Registered Nurse, where she spent over six years caring for others. After her own journey with autoimmunity, Colleen sought out a deeper understanding for the root cause of dysfunction. This put Colleen on a path of nutritional healing and sparked an interest in wellness. She became a Holistic Health Coach and made it her mission to empower others so they could live a fulfilling, thriving life.

Copyright © 2021 Elemental Back & Body, all rights reserved.

Boosting Your Immune System And Staying Strong Through The COVID Chaos

In this time of uncertainty, when our health, stability, and social norms are being questioned, we can feel overwhelmed and not know where to turn. One thing we do know is keeping ourselves healthy and optimizing our immune system is a must. 

Health is important, but now more than ever it’s imperative we make it a priority. Our bodies are excellent at keeping us well and thriving when our immune system is strong.  

Most of us have a lot more time on our hands at the moment, which means we can actually take action in self-care. 

Here are my top tips to boost your immune system to keep yourself and your family healthy:

• Focus on Proper Nutrition: Food is our first line of defense and nourishes our bodies to keep them strong. Remove sugar and alcohol from your diet as they will weaken the immune system. Prioritize nutrient-dense foods packed full of vitamins and minerals that optimize your entire system. Here are five main areas to focus on:

1. Clean proteins: salmon, cold-water fatty fish, wild game, grass-fed beef, eggs (entire egg), grass-fed butter, ghee, liver

   1. Fresh vegetables: all vegetables, especially dark leafy greens, sweet potatoes, broccoli, kale, squash, carrots, beets, artichoke, garlic, ginger

   2. Fresh fruit: oranges, berries, kiwi, apples, pears, cherries, melon, etc.

   3. Healthy fats: avocado, extra virgin olive oil, coconut oil, nuts, seeds

   4. Legumes: all legumes including peas and lentils

   5. Big immune supporters: garlic, ginger, citrus fruits, bone broth, fermented foods.

• Prioritize Sleep: Sleep is critical to optimal immune function. If you are sleep-deprived, you are not at your peak immunity.

• Stay Hydrated: Water is the foundation of our health. Clean/filtered water consumed regularly helps keep our whole system functioning optimally, including our immune system. Optimal intake is half your body weight in ounces as a baseline. (If you are sweating, traveling, or active you will need to increase intake.)

• Keep Moving: Physical activity and exercise boost the immune system, improve lung function, lower stress, and improve energy. Many local businesses are offering live or recorded workouts to do right in your own home. We are also fortunate to be surrounded by open space. Get outside! Move your body. The fresh air and sun are great for you physically and emotionally. Just be sure to keep that 6 feet of social-distancing space between you and those around you!

• Reduce Stress: During this time of tension, stress can run high. Stress has been proven to compromise your immune system. It is of utmost importance to surround yourself with positivity. Reduce stress by practicing yoga, mindfulness, breathing exercises, starting or continuing a gratitude practice, chatting with uplifting friends/family, or reading an inspiring book.

• Supplementation:  There are some key vitamins, nutrients, and botanicals that will help to boost and optimize immune function such as:

• Vitamin C: Sodium ascorbate (I recommend the Nutribiotic brand) is the best bioavailable form. This is a great supplement for the entire family.

  1. Vitamin D

  2. Vitamin A

  3. Zinc

  4. Elderberry

  5. Probiotics

  6. Immune boosting mushroom blends: Host Defense MyCommunity or Thorne Research Myco-Immune

  7. Botanicals such as cordyceps, angelica, rhodiola, and astragalus 

  8. CBDs (also GREAT at reducing stress): Charlotte’s Web

** These are recommendations to boost the immune system when you are well and are not currently experiencing symptoms. If you come down with something, contact a health care provider to get the best recommendations on how to proceed with supplementation.

There are a lot of unknowns in our world today, but what we do know: The human body is resilient, programmed to heal, and thrives when we nurture it and give it the essentials it needs to run properly.