June Newsletter

We hope you had fun in May with our Meal Prep challenge. Hopefully, you are more confident in providing nourishing meals for your family throughout the week, even when life gets busy. Having a plan is the key to success. Don't forget....at Paradigm360 Wellness, we strive for progression, not perfection.

Water Challenge

The summer months have arrived and you know what that means. Temperatures are about to sky rocket! Just walking from the house to the car can seem like a workout because you already start to sweat. Though it may seem uncomfortable, this is actually good news. One of the many ways your body cleans out the toxins is through your skin. Sweating is a great form of DETOX! However, it is important that you are replacing that water in the body!

What better way to kick off the summer than with a little self-improvement challenge? When life gets busy, we often times neglect our most basic needs. If we are not actually thinking about the importance of drinking water, we may fail to provide our body with the hydration to support cell function. If you drink when you FEEL thirsty, then you have already waited too long!

In June, we encourage you to be mindful with your hydration. Start your day with 1 6 ounce glass of water. Then set an alarm to remind you to drink 8 ounces of water every 2 hours after that. As always, we want to give you the tools to be successful with this challenge. Reply to this email to get your copy of our Water Challenge Tracker! Track your mood at the same time to see how your body responds to this challenge and your intentional hydration. 

MOVEMENT-- Treading Water

 The heat makes daily outdoor walking difficult for some who find the heat unbearable. People find themselves drawn to the water (lakes, rivers, pools, beaches, etc.) for family fun and recreational play during the summer months. So, sticking to our water theme for the month of June, we chose to highlight the movement of treading water.

Treading water is the act of keeping yourself upright in seated position in the water, using circular motions with the legs and arms. It is often times referred to as "egg beater" because of it's mechanical movement similarity to an egg beater machine. Fun fact: Treading water is a necessity in the sport of water polo. Water polo players do not touch the bottom of the pool. They must tread water the entire game. Stephanie played water polo a LONG time ago at the University of Hawaii. This year, they placed 3rd in the nation at the NCAA championship! Go Bows!

This motion is a great survival skill to learn because it keeps your head above the water, allowing you to breathe! Not only is this a survival skill, it is a calorie burner! In just 30 minutes, you can burn 300-400 calories when putting forth high intensity treading water!

Exercising in the water has whole body benefits. Water exercises have less impact on the joints compared to exercising on land like walking, running, jumping etc. Though it is less stress on the joints, water actually provides resistance training. Your body has to push/pull through the force of water, improving muscle strength. So go be brave in the water! Move your body this summer whenever and wherever you have the chance!

Health Events in Our Area

Click the links for more details

• June 1-- National Play Outside day and National Fitness Day

• June 3 and 10--Free Yoga on the Creek

• Click here to see San Antonio Fitness in the Park schedule

• Weekend Pearl Farmer's Markets

• BOERNE FARMERS MARKET

• June 4- Permaculture Gardening

• June 18- Meet Your Meat

Recipe of the Month

Featured Ingredient: Watermelon

With our focus on hydration this month, what better ingredient to feature than WATERMELON! The name says it all! This fruit is actually 90% water and can help you stay hydrated during the hot summer months. Not only that, it is loaded with a variety of vitamins and minerals like vitamin C and magnesium to help keep our immune systems strong. With the hot summer days upon us, we know that swimming pools will be a fun form of relief from the heat. Vitamin C also helps reduce the harmful effects of chlorine. Watermelon also has an amino acid called L-citrulline. This actually helps improve blood flow in the body, which in turn may help regulate blood pressure, improve muscle recovery, and reduce inflammation. So eat up!

Watermelon Sorbet

Ingredients: 3 cups organic watermelon cubes, 3/4 cup coconut cream, juice of 1 lime.

Directions:

1. Combine all ingredients in a blender.

2. Blend til smooth

3. Freeze for 2 hours

4. Scoop, serve, and enjoy

Research & Reviews

We learn that water is a basic human need in pre-school when we learn the difference between needs and wants. Water is essential.  Did you know that 60% of our body composition is water, with our vital organs holding higher percentages of water composition? The brain and heart are 73% water!  When you break it down, you can see how a human can only survive 3 days without basic water needs being met.  

But all water is not created equal in our modern day world and you need to start getting picky about the water you put into your body on a daily basis.  City water that we get from the tap is safe from most pathogenic organisms because they clean and sterilize the water.  Sounds great doesn't it?  But how do you think they do this?  They use CHEMICALS!  Chlorine is used to make the water "safe."  If the chlorine is used to kill the organisms in your water, what do you think happens to the organisms in your living microbiome once you drink that water?  Unfortunately, water straight from the tap will kill the good gut bacteria creating dysbiosis in the gut (unhealthy gut).  On top of that, tap water has also been found in tests to contain lead, fluoride, pharmaceuticals (like birth control for example!), nitrates, and many more harmful substances. Please keep in mind that this information is not meant to scare you, but rather bring awareness to the situation.

So what are we to do about all of this? The good news is... You have options! There are in-home water filtration systems that you can purchase that will clean the water that comes from your tap. Lbrty Home is a trusted provider for home water filtration systems as well as reverse osmosis water systems in the San Antonio area. This is our favorite option because it makes it easy and convenient to use your tap water, however we know it can be pricey for some.

Have no fear, there are other ways to get clean water! One way is to purchase water from springs in your area. You can look to see if there is a natural spring source in your area here: https://findaspring.org/. You can also purchase a countertop gravity fed water filtration system. These are great, but make sure the filter that accompanies the system gets rid of the fluoride, too! We personally like the British Berkefeld Gravity Water Filters.

Some of you may already choose to consume bottled water from the store.  This is a decent option, however, those plastic water bottles are known to contain microplastics.  These are endocrine disruptors (meaning they interfere with our hormonal balance) found in all plastic packaging and we should avoid microplastics as much as possible. If you do choose the bottled water route, we recommend looking for spring water (Ozarka, Fiji, Waikea) rather than purified water sources.

Featured Product

Weight loss drugs have become the newest "must-haves" on the market. These GLP-1 Semaglutide drugs are prescribed injections that were designed to treat obesity and type 2 diabetes by synthetically increasing the GLP-1 hormone. This is one of the hormones that tells your brain you are full, not hungry. We respect people's desires to lose weight and want to support you on your quest in a natural way. So what if we told you that there is a supplement that helps promote your own body's production of GLP-1? The company, Pendulum, has created GLP-1 Probiotic and this is available on our Fullscript Dispensary. Morgan and Stephanie have been using this for about a month now and have noticed a decrease in their cravings!

Have you signed up for our online supplement dispensary yet? Contact us to help you get started on saving money on supplements you may be overpaying for! Plus, the brands on our dispensary have all been third-party tested. That means the supplements are high quality and actually have 100% of the product rather than added fillers (yes, this happens!). Third-party testing ensures there's no bias. The best part is that it's FREE to set up your account.

Click the button below to sign up for an account or send us an email for more information!

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