There are so many chemicals called food in our lives here in the US. So, I suggest that we cook more often, with real ingredients, and no short cuts (except maybe an instant pot). We have lots of convenient ways to cook in our world compared to building a fire and cooking over it in a cast iron pot (although that is a skill that is lost today). Even many foods are convenient at the grocery: chopped, diced, frozen. So, prep and process is no longer as time consuming and even cooking can be quick. Share your favorite quick recipe below and I'll share one here: Italian Chicken and Rice Use slow cooker or instant pot Ingredients: 1-2 lbs organic or free range chicken (we use boneless skinless thighs) 32 oz of organic Italian dressing 1-2 cups of wild or black rice Instructions: Cook rice until done (sometimes we use left over rice) Put chicken pieces and dressing into the slow cooker or instant pot and cook until chicken is done (we like it falling apart) You can serve the chicken over the rice and serve with a salad Sometimes we add the rice to the chicken and dressing in the instant pot for a quick one pot meal - cook for chicken to be done on pressure. This does make the rice very mushy, but is more like a casserole than anything. Bon Appetite!

To help me remember to take all my vitamins and supplements, first thing in the morning I line them all up on the side of my stove. The Penny is a reminder for the Probiotic which is stored in the refrigerator. The nickels are to remind me to take my GI Replenishment Powder. To get in all 4 scoops, instead I take a heaping scoop before each meal. Then I move the coins to the bottom of the mat so I know i took them. Hope this helps someone!

Just a 10 minute walk after eating can make a huge difference in your health! It lowers your blood sugar (burns the sugar you ate), improves your digestion, and reduces inflammation! This is a simple way to improve your health without intense workouts.

Remember that your body needs periodic fasting but not like the kind that is all the rage. We have a natural fast built into our lives when we pay attention. It is usually 12 hours (6pm to 6am) but could go to 14 hours. This natural fast gives the body time to rest and digest. Stop eating 2-3 hours before your typical bedtime, avoid proteins, and slow your fluid intake. All of these will help with your sleep, digestion, and hormones. In the mornings, you should drink a quart of water as soon as you can to rehydrate from the fast. This will help you start your day toward cleansing after the rest and digest period of sleep and break your fast (breakfast).

ENERGY BUDGETING Tonight we’ll explore how energy works more like a daily budget than an unlimited resource. Many people live in “energy debt” without realizing it—pushing through fatigue, relying on caffeine or sugar, and ignoring early body cues until the crash finally comes. We’ll talk about the subtle warning signs of burnout that show up long before exhaustion and how learning to notice them early can prevent long recovery cycles. We’ll also look at how your daily habits support (or drain) your cellular energy. Mitochondria—the tiny energy producers in your cells—respond strongly to rhythm, regulation, and pacing. Consistent meals, nervous system support, and small rest breaks throughout the day help restore energy production. The big takeaway: rest isn’t the opposite of productivity—it’s what makes sustainable productivity possible. You don’t need more energy; you need to stop leaking the energy you already have. 🌿 Here is the link: https://www.skool.com/autoimmune/classroom/ed5e8b6a?md=0c215bbfa81c458eba5e8d32303b6e6b THIS WEEK'S TIP: When Your Mind Wants Answers 1. Name the confusion People often feel anxious when they don’t understand why something is happening. 2. Reframe through the body But the body doesn’t need explanations to regulate — it needs presence. 3. Normalize the experience Seeking answers is natural. So is needing to feel safe before clarity arrives. 4. One gentle orientation This week, notice what happens when you stop demanding certainty.