The Wellness Map by Amy Salman

These are a few of my favorite things…

I was recently traveling on this small plane and encountered a young woman in tears on board. She was hysterically crying and unable to calm down. Her father was unable to soothe her. He said she was afraid to fly. I finally asked her if I could show her a breathing exercise. She shook her head yes almost desperately. I showed her the 4-7-8 breathing technique and within minutes her breathing calmed and tears stopped. I asked her how she was doing after several minutes into the flight and she said I’m okay. She remained calm the remainder of the flight. If you have ever experienced extreme stress or frazzled nerves, the 4-7-8 breathing technique acts as a natural tranquilizer to calm the nerves. Breathing exercises are designed to bring the body into a state of relaxation and help bring the body into balance.

9 Tips to Stick with Healthy Habits while Traveling

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I begin my days with a ritual. 30 minutes of meditation, gratitude, movement and a healthy meal. I always feel balanced emotionally, physically and spiritually with this routine. And, I feel different when I miss it. Below is just some of what I get grateful for. What rituals keep you balanced and feeling great?

When doing nothing is the most productive thing to do…

A bit of a rain interruption called for some baking. These delicious gluten, grain and dairy free blueberry/banana muffins were perfect while waiting for it to pass. So good, I didn’t wait for them to cool 😋
Recipe by Dr. Jocker

Ingredients:
6 pasture raised eggs
1/2 c melted coconut oil
1/2 c Grade B maple syrup
1 tsp. G/F vanilla extract
1/2 c coconut flour
1 tsp. aluminum-free baking powder
1 c organic blueberries, 1/2 ripe banana

Instructions:
Step 1: Mix eggs, melted coconut oil, maple syrup and vanilla.
Step 2: Mix in coconut flour.
Step 3: Let it sit for 10 minutes (to thicken).
Step 4: Add in blueberries and baking powder.
Step 5: Spoon into greased muffin tin.
Step 6: Bake at 350 for 25 minutes.
Let cool and enjoy! Makes about 12 small muffins.

🙏🏻🙏🏻

Storytime and Sundays…

How would you take back your time, relationships and your health if your phone was still tied down to a wire? Go….

Nutrition bars. To eat or not to eat? I get asked this question often. Often times, energy bars or nutrition bars are just candy bars in disguise. When my clients are struggling with sugar cravings or unable to release weight and they are eating these so called energy bars regularly, I have them swap out the bars for a nutrient dense meal and the cravings dissipate and they release weight with this one simple change. Many of these bars are loaded with unhealthy hidden ingredients marketed as healthy.
Here are some key factors to consider when choosing a healthy nutrition bar.

Healthy Nutrition Bars
1. Always read the ingredient label: look for whole foods like nuts, seeds, fruits and whole grains.
2. Read the nutritional content: proteins, healthy fats and fiber.
3. Look for low in added sugars and natural sweeteners that might include sources like honey or dates in limited amounts.

Unhealthy Nutrition Bars
1. Avoid highly processed ingredients, including high-fructose corn syrup, hydrogenated oils, artificial flavors and preservatives.
2. Nutritional content: they might be high in added sugars and unhealthy fats while low in protein and fiber.
3. Avoid high in added sugars. They often use refined sugars and artificial sweeteners. Be aware of the many sneaky names used for added sugars.
4. Purpose: often marketed as healthy snacks which can lead to sugar crashes and hunger shortly after consumption.

Please don’t let the scale dictate how you feel! There are so many other ways to check in on the progress of your health as you’re making improvements to your well-being. Here are just a few that I encourage you to focus on as you journey towards a happier and healthier you.

1. More energy
2. Less bloating
3. Improved mood
4. Better sleep
5. Fewer cravings
6. Not as hungry
7. Behavioral changes
8. Looser fitting clothes
9. Fewer body aches and pains
10. Less constipation
11. Clearer skin
12. Improved digestion

Thank you to everyone who reached out to wish me a happy birthday. You all made my day that much more special! 🙏🏻

As I celebrated another birthday, my gratitude only deepens.

While some people don’t like birthdays or the fact that they’re getting older, I choose to embrace all that comes with it. We don’t all get to celebrate birthdays nor do we get to enjoy them in good health with people who love and care about us.

I shared this a while back, but I will again. It’s important to remember what’s important, at least for me. Here’s why I love birthdays and even if you don’t, this might shift your perspective. Who knows? 🙂

1. I love that I’m alive to love my age. We don’t all get the opportunity to go to bed and wake up. I feel grateful every morning that I do. My mom died at age 39. I’m sure she would do anything to be here today celebrating her life and mine.

2. I feel like I’m winning in my body! I love that I have a considerable amount of control over how well I’m aging by what I choose to put in my body as far as food and substances, how I move, manage stress and the relationships I choose to have with others and myself.

3. I’m more whole. I’m always living, learning and growing and therefore getting better. I have a richer mind, body and soul and deeper wisdom and confidence.

4. I’m more calm and never sweat the small stuff!

Thanks again for all the wishes. I hope you all continue living a life filled with gratitude and good health!

I’m all about JOMO over FOMO. Anyone else?

Pay attention to how you feel after eating a meal. Check in one hour, several hours, the following day, and up to 72 hours after eating. People who experience food intolerances can notice symptoms up to 2-3 days after eating. Take notice of bloating, fatigue, cravings, headache, skin rash or other symptoms. Your body will let you know what foods are working for you and which are not. I recommend journaling since most of us can’t remember what we ate for our last meal. :)

Try a tech free Saturday or Sunday or entire weekend and connect with friends and family, nature, a DIY project and pay attention to how your energy shifts. Even several hours will make a difference.

I always start my day with protein. Eating protein can help with many things, including regulating blood sugar, managing cravings, keeping you full and satisfied for longer, and balancing hormones. Pictured here is grain free toast with pasture raised eggs, arugula and sprinkled with nutritional yeast for flavor and a boost of B! I have organic coffee with collagen protein and healthy fats in that colorful mug.

Your body is the place you have to live in for 80+ years. It’s never too late to start prioritizing your health.

Take time to shut down to restore, regenerate and recharge.

Have you ever eaten an entire sleeve of Oreos or a whole bag of chips in a sitting? You may blame it on a lack of willpower, but food companies engineer processed food to hit what is known as our “bliss” point to elicit cravings and keep you addicted. 

Processed foods like Oreos and the ones seen here on this food truck are designed to be highly palatable and addictive due to a combination of ingredients like salt, sugar and fat that overstimulate the taste buds and never quite leave you feeling satisfied. Let’s take a look at why you can’t just eat one!

1. High sugar content can stimulate the brain’s reward system leading to cravings and addictive eating behaviors.
2. High fat content when combined with sugar is a highly rewarding taste experience that can trigger addiction-like responses in the brain.
3. Refined carbohydrates can lead to spikes and crashes in blood sugar levels which can lead to cravings and overeating.
4. Artificial flavors and additives enhance taste and texture, making them more appealing.
5. Salt can also enhance flavor and contribute to the addictive nature of these foods.
6. Calorie-dense foods with minimal nutritional value make them easy to overeat.
7. The texture and mouth feel of processed foods provide a pleasurable feeling that enhances the overall eating experience.

Regular consumption of such processed foods can contribute to various health issues including obesity, diabetes, autoimmune conditions, heart disease, and other health-related conditions.

9 Healthy Tips to Salute 🫡 Memorial Weekend
https://www.thewellnessmap.org/so/1aO_cuP13?languageTag=en

Raise a hand 🤚 if this resonates. Just remember, you can eat all the chicken and broccoli you want, if you don’t manage your emotions you will still struggle with your health challenges.

Going to bed early is a weight loss hack:

1. Better Hormone Regulation: Proper sleep helps regulate hormones related to hunger, such as ghrelin and leptin. Ghrelin stimulates appetite, while leptin signals fullness. Lack of sleep can increase ghrelin leading to increased hunger and cravings.
2. Reduced Late-Night Eating: Going to bed early can help prevent late-night snacking, which often involves consuming high-calorie, low-nutrient foods.
4. Enhanced Physical Activity: Sufficient sleep can improve energy levels and physical performance, making it easier to engage in regular exercise.
5. Stress Reduction: Sleep helps reduce stress levels. High stress can lead to emotional eating and increased calorie intake.

Going to bed early can support overall health and aid in weight loss efforts.

Forest bathing anyone? I’m a nature girl at heart, so forest bathing is right up my alley. When I’m not in NYC on weekends, I’m always forest bathing. If you’re not familiar with forest bathing, or “shinrin-yoku,” it is a practice that involves immersing yourself in a forest environment and really connecting with the sights, sounds and smells of the experience of the forest. It originated in Japan and has gained popularity worldwide for its numerous health benefits.

Some of the key health benefits of forest bathing include:

1. Reduced Stress: Exposure to nature can lower levels of the stress hormone cortisol, helping to reduce stress and anxiety.
2. Improved Mood: Spending time in forests has been linked to better mood and increased feelings of well-being and happiness.
3. Enhanced Immune Function: Forest air contains phytoncides, which are natural compounds produced by trees. These compounds can boost the immune system by increasing the activity and number of natural killer (NK) cells, which help fight infections and cancer.
4. Lower Blood Pressure: Regularly spending time in a forest environment can lead to reductions in blood pressure, contributing to better cardiovascular health.
5. Improved Sleep: Being in nature and breathing fresh air can improve sleep quality and duration.
6. Increased Energy Levels: People often feel more energetic and less fatigued after spending time in the forest.
7. Enhanced Focus and Mental Clarity: Nature exposure can improve cognitive function and concentration, often referred to as “attention restoration.”
8. Better Respiratory Health: Forest air is typically cleaner and less polluted, which can be beneficial for respiratory health.
9. Reduced Inflammation: Studies have shown that forest bathing can reduce markers of inflammation in the body.
10. Emotional and Psychological Healing: Spending time in nature can provide a sense of peace, reduce symptoms of depression, and improve overall emotional health.

I love being in the kitchen and not because I’m some super chef, far from it. But, because I learned to heal my body with food after I was diagnosed with Hashimoto’s 10 years ago. One thing I constantly hear from my clients is I don’t have time to cook or I don’t know how to cook. If you have less than 10 minutes and no skills you can cook. You need a few simple things in your kitchen and you’re good to go. I recommend some healthy fats to cook with and dress salads like extra virgin olive oil, avocado oil and coconut oil. Grab a balsamic, ACV too. Healthy protein options like organic chicken, grass-fed beef, wild caught fish, pasture raised eggs, organic veggies, gluten free whole grains (if tolerated), and spices of choice. You can cook up a healthy meal in under 10 minutes. I like to sauté, bake and broil my foods and keep it simple. Anyone can get in the kitchen and cook a healthy meal in less than 10 minutes.
What keeps you from getting in the kitchen?

🤔???? If I had a choice between the two, I’m going with raw honey every time. While I use raw honey sparingly, I never eat anything with HFCS.
Here’s a little more info about the two.

Honey and high fructose corn syrup (HFCS) differ in their composition and production process. Honey is a natural sweetener produced by bees from flower nectar. It contains various sugars, including glucose and fructose, along with small amounts of other compounds like vitamins, minerals, and antioxidants.
On the other hand, HFCS is a sweetener made from corn starch through a process that converts some of its glucose into fructose, resulting in a mixture with a higher fructose content than traditional corn syrup. HFCS is extensively used in processed foods and beverages due to its low cost and high sweetness.

In terms of health, honey is often perceived as a more natural option, containing trace amounts of nutrients and antioxidants, while HFCS has been associated with various health concerns when consumed in excess, such as obesity and metabolic disorders. However, honey is still a form of added sugar and moderation is key with any sweetener. The daily added sugar intake you consume should be under 6 tsp a day for women and 9 tsp for men.

What are your thoughts?

Gratitude from a Fall

While it may seem counterintuitive, being grateful for an injury can lead to personal growth and perspective.
Read more on my newsletter 👇

Gratitude from a Fall While it may seem counterintuitive, being grateful for an injury can lead to personal growth and perspective.

The Effects Of Stress

The Effects of Stress April is National Stress Awareness Month

Here’s to superwomen everywhere: Your voices, your victories, your stories … And to all the women who do not have voices, may we be their voice and strength.