HEALTH BASICS
Welcome to the Health Basics Hub! You’ll find all handouts, videos and bonus tools right here.
Disclaimer: Nothing you will find here is medical advice or to replace medical advice. This information is intended for informational purposes. You are responsible for your own health choices.
Now that you’re here, be sure to sign up for the app “Voxer” and find me @swangler
You get one whole month of free access to me with your purchase of “Health Basics” via Voxer where you can voice message me to ask questions and receive personal responses. You can tell me a bit about what you’re struggling with and what you want to accomplish and I’ll point you in the direction of where to start with the videos. Also PLEASE message me you’re celebrations! I love celebrating with you!
hydration + electrolytes
let’s talk about water! Did you know that drinking water alone does not hydrate your body? And if you’re drinking lots of water everyday, but not getting in your electrolytes, you may be just flushing a bunch of water through your system - taking precious minerals with it. How does this effect Gut Health? Your body needs those precious minerals to thrive, especially your Gut. Your Gut and your Cells also need quality water to thrive, so tune in and learn how to hydrate properly daily, while traveling and tasting great!
hydration lesson references
what is cellular hydration? - I don’t have any connection to PUL, just that I like their explanation as a reference.
EWG Tap Water Database - click this link and enter your zip code to see what’s in your water.
Shop All | Redmond Life - Redmonds REAL salt if you’re interested in exploring that!
Optimal Magnesium - 100 Capsules — Seeking Health - magnesium supplement I like to take, if you want to look into it for yourself.
I talk a little bit about Citric Acid which you may see in electrolyte powders, I just use caution when I see Citric Acid on an ingredient label and consider the quality of the product I’m consuming. Read more on Citric Acid here.
Aloe Vera Juice, Inner Filet for Potassium/Adrenal Cocktail. I started with 1oz per day for about a week to gauge how it effected me, Aloe Vera juice can have a diuretic effect, meaning it could make you feel like you need to go to the bathroom more. Usually with Inner Filet and starting slow, there is no issue. Once I felt good about 1oz, I worked up to 2-3 oz per day if I want it.
Benefits of Tart Cherry Juice and my favorite Tart Cherry Juice
nervous system regulation + grounding
your body needs to feel safe in order to operate optimally. otherwise she’s just distracted waiting for the threat to hit. modern society has your body stuck in fight/flight/freeze and this is how you thaw!
Once you know how to shift from fight or flight into rest + digest, it’s time to practice daily. That practice leads you to better sleep, better digestion, more energy, less bloating and mood swings. This is great to do an hour before bed or when you wake up in the middle of the night. Easy to do while laying there and help you fall back asleep. Check out the next section for guides to get better sleep tonight and to help manage stress throughout the day.
sleep hygiene resources
sleep mask - This changed my sleep game for the better almost instantly. I couldn’t believe how much light was actually in my dark bedroom. It’s soft and cozy and I take it with me everywhere I sleep!
Manage Your Stress Guide - The more you’re able to manage your stress throughout the day and week, the better you will sleep consistently. It’s all connected, strengthen your stress management muscle, reduce inflammation all throughout the body and improve health all throughout the body!
intro to manual lymphatic drainage
start with this video to understand what lymphatic drainage is, why it’s important and how to get started!
manual lymphatic drainage resources
Dr. Caitlin @Doc.Talks.Detox - she’s the queen of MLD and other drainage.
Dr. Cailtin’s Free Lymphatic Drainage ebook - this guide was incredibly helpful for me when I was learning. It was a great visual to remind me where the points are.
Local Spa with Licensed Massage Therapist, who works Lymphatic Drainage into her massage. She’s incredibly knowledgeable and skilled! Ask for Arrielle or Carrie. Arrielle is also Oncology Massage trained if you or someone you know is in treatment or recovering.
manual lymphatic drainage how-to
this is the actual MLD how-to/tutorial. once you understand what MLD is, why do it and how to get started, this is where you click to learn how exactly to put it into practice!
dry brushing for constipation relief/improving elimination
This is for my constipation girlies and girlies who have trouble pooping on vacation! This technique follows the path of your large intestine to alleviate congestion so you can eliminate and relieve that bloat and congested feeling! Your dry brush is your new vacation bestie.
3 stretches to soothe painful bloating in a pinch
this is the stuff that helped me soothe abdominal pains in a pinch. if I was stuck at work, in the car, around people and could not just rest - I’d sneak away for a few minutes to do one of these. even 3-5 minutes would make a huge difference! Now, I use these techniques to care for my digestive system and prevent bloating from coming on. if I’ve been hunched at my desk for a few hours… time to stretch!
digestive enzymes + supplements for digestion
enzyme + stomach acid supplements are not for everyone. this lesson goes into who they are for, who they are not for and how to use them temporarily while you work on the bigger problem. betaine HCL + enzymes can provide immense relief, just remember they are not a final solution and keep searching for your root cause while you are using them.
digestive enzyme links and resources
Metagenics enzymes - this is the one I have on hand in the video. I pick mine up from a local Pharmacy, it’s called Pine Pharmacy in Snyder Area.
Standard Process Zypan - this is a blend of Betain HCL and Pancreatic Enzymes. I’ve had success with this one, it’s easy to access, high quality and well priced in my opinion.
Signs of Low Stomach Acid may include:
-> acid reflux or heartburn or GERD, dry brittle nails or hair, hard time digestion protein, feeling really heavy after meals, getting full quick, mineral deficiencies, food sensitivities, bacterial overgrowths, undigested food in your stool.
Other ways other than supplements to improve digestion/support stomach acid:
-> relax with meals, manage your stress/nervous system. (See nervous system regulation video and stress management guide in the sleep resources section.) Chew your food to applesauce consistency, slowly increase your protein intake overtime, eat enough - 1800 calories or more supports proper thyroid function which supports stomach acid production. Remove hard to digest foods like artificial sugars, refined grain products, tons of raw veggies and other specific foods that trigger your sensitivities or acid reflux. Take digestive bitters or use bitter foods with meals like arugula and dandelion. Prioritize zinc in your diet, (red meat + oysters). Bone broth or ginger tea with meals can help create stomach acid. Sea salt with your meals support stomach acid production too (sodium chloride, the chloride is used to make hydrochloric acid).
let’s talk poop
how to poop. what to look for in your poop to know if it’s a good poop or needs improvement. how to sit when you poop for easy elimination. how to get crafty with a squatty potty when not at home!
how to poop resources
Bristol Stool Chart - checkout what healthy poop looks like and gage where you’re at on the chart. It’s animated, so if you’re uncomfortable with poop don’t worry, it’s not gross.
More thoughts on poop - the color can tell you a bit about what’s going on in there as well. Yellowish can indicate it’s coming out too fast, your body did not have enough time to process. Dark brown/black can indicate it’s been in there too long, constipation. Of course, keep in mind foods you’ve eaten can also have an effect on the color. Lastly, seeing undigested food in the stool (other than corn) can indicate that you may have low stomach acid, and may want to look into that. Check out the video on Digestive Enzymes/supplements for more information. Acid Reflux can also be an indication that stomach acid is low, I know that sounds opposite - check out the digestive enzymes/supplements video for more on this too.
Also a helpful tip - if your stool is floating, that can be an indication that your gallbladder may need some attention. If you have had your gallbladder removed, you may want to check out some Ox Bile Supplements or ask your doctor if they could help you.
Thorne Advanced Digestion (for gallbladder support) -could be a good option to look into, I have a client who’s had their gallbladder removed and had success with this brand/product.
Grass Fed Beef Gallbladder - Ancestral Supplements - I LOVE this brand, have not tried the gallbladder myself but I do take Beef Liver + Beef Organs from this brand on a regular basis. I have also used the Colostrum and feed the Colostrum to my dog for joint/skin health as he ages.
Squatty Potty - everything from the original, to fancy decorative styles to match your fancy bathroom, to kids stools to travel stools. This is the OG webpage.
Foot Soaking Tub - this is the basic foot soaking tub I use to soak my feets, because I LOVE a warm bath but most of the time this is way quicker, especially in winter when I just want to be warm. A good foot soak with Epsom salts helps SO much. Plus, when I’m not using it for a foot soak, I flip it over and use it as a squatty potty!
the.vagina.whisperer - Dr. Sara Reardon is a Pelvic Floor Physical Therapist and Feminine Hygiene guru in my opinion. She is so fun to watch and has super simple how-to videos for pelvic floor health which include how to properly eliminate #1 + #2. She also has SO MUCH information for pregnant and post partum women and women healing from C-section surgery.
Drainage Funnel - this is an image produce by a company called CellCore. They produce supplements to support drainage. I have personally not used their supplements yet, but I do have access to them if you have questions or want to know more I’d be happy to help. Basically, this image shows the importance of pooping and having healthy daily bowel movements. If you’re not, then the funnel is clogged at the bottom and the drain “backs up” leading to toxins building in the rest of the body which can lead to chronic inflammation and illness.
alternative coffee options
I’m not here to hate on your coffee. Coffee has tons of amazing benefits AND it doesn’t agree with everyone. I LOVE the taste of coffee, coffee and caffeine just don’t love me. So I found an herbal option that tastes like coffee, but better than Dandelion Root tea and even more good stuff! There’s also better quality coffee than others. Here’s what to look out for and how to make your morning coffee/not coffee ritual even more delicous!
my favorite alternative coffee options
WeAreRasa.com - this is by far the absolute best alternative coffee solution I have found. Use my code CoachSam15 for 15% off your order!
My favorite is the Red Label Cacao Blend, but I also love the Purple Label BOLD, Yellow Label original and the White Iridescent Label Calm for nighttime tea. They even have one with coffee in it, called “Dirty”. If coffee and I mixed better, it would be my jam.
