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thanksgiving

November 4, 2021 ·

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esther_ban

What happens when my clients prioritize their well

What happens when my clients prioritize their wellness and feed themselves nourishing foods.

And it’s not just physical. They feel more …

💪Confident
🙌Positivity
🤸Inspiration
✨Creativity
🔥Focus
🧘‍♀️Stable mood

👦🏻And have a healthy ripple effect impacting their kids.

And more!

Something as simple as shifting to clean nourishing meals, incorporating movement that inspires, mindfulness as a feel good tool and going deeper to break through blocks with coaching is transformative.

If you’re curious about the coaching process with me, book a call to see if we’d be a good fit. Link in bio.

Replay! 🎉Nourishing your body at age 40 + Wha

Replay! 🎉Nourishing your body at age 40 +

What an amazing discussion with @ratherbewell where we talked about the foundations you can build now for a more easeful transition into changing hormones.

The mistakes women are making to combat belly fat, stress and anxiety, sleep issues, period pain and what to do instead. And more!

Thank you to those of you who stuck it out through the technical difficulties!

Tell me below, what was your takeaway from this conversation?

It's time to get the real scoop on your health for

It's time to get the real scoop on your health for your 40s and beyond. You know that your body is changing and the workouts and foods you ate 10 - 20 years ago are not working for you anymore, but you don't know what else to do.

I'm SO excited for my upcoming LIVE with @ratherbewell to help you navigate this beautiful stage of womanhood. Nutrition Consultant Lindsey Garelli and Dr. Erin Fix will join me to share the information you need to thrive in your 40s +.

We'll talk about common hot-button topics that come with this decade:
〰️ metabolism
〰️ belly fat
〰️ lack of energy
〰️ hormones
〰️ sleep

We'll talk about it all!

Come with your questions or pop them in the comments here!

Tell me, what are you struggling with? We'll be sure to address it on the live!

REPLAY🔥How exploring your ancestral diet can co

REPLAY🔥How exploring your ancestral diet can connect you to your food 💗 and offer you nutrient dense and healing meals. ✨

What was your takeaway? Tell me in the comments! 👇👇

SNEAKY STRESSORS🤨 You’re a smart cookie. You

SNEAKY STRESSORS🤨

You’re a smart cookie. You know what stress is and what it feels like. We’re still in a pandemic trying to live a normal life and that is just the baseline stress we’re all in.

But there are stressors that can be a bit more sneaky… 🤫

I’m here to tell you what it is so it doesn’t creep up on you.

➡️Sneaky stressor: not eating enough. Particularly protein and healthy fat.

I find this common for several reasons 1️⃣☝️- we’ve been told that fat is bad 🤯 and protein is for body builders and we’re all getting enough.

But, that’s a blanket statement.😑

As women entering late 30s and 40s + we really need to pay attention to those areas of our nutrition. Why? Hormones, satiation, prevention of muscle loss and healthy hair skin and nails!

And this is important as you’re in the thick of your life - raising families, up-leveling your career or reinventing it, setting up your future. It’s easy to put yourself last on that to do list.

So if you do nothing else today or this week. Start paying attention to ▶️ are you eating enough? How’s your protein and healthy fat intake?

An easy way I like to check this off is with a balanced smoothie like this one, especially if I’m busy.

Stay tuned - I’ll be sharing more ideas for you this week!

What’s your favorite way to get in protein and healthy fats? 👇👇

What is considered stress and how it can be sneaky

What is considered stress and how it can be sneaky. How to build resilience starting, now!

Let me know what your next steps are and if you have any questions! 👇

DM me for the stress inventory quiz!

HOW TO MANAGE STRESS 💫 ⠀⠀⠀⠀⠀⠀⠀⠀

HOW TO MANAGE STRESS 💫
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What comes to mind when I say, stress management?
Yoga? a massage or bubble bath? 🛁
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Yes, all those things help us relax and reduce feelings of stress, and I advocate for them! 🙌💆🏻‍♀️
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But what we miss, are the other things that our body perceives as a stressor. And they're not so obvious or talked about in mainstream healthcare.
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For example:
🧀Food intolerances
🥜Food allergies
🍩A diet lacking in nutrition
🧴Environmental toxins
🚴‍♀️Lack of exercise or too much exercise
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This means it's worth taking a holistic approach to your life and how it's impacting your body. Why is this important?
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🛑Because 70-90% of all doctor's visits are due to stress-related ailments (e.g. high blood pressure, skin conditions, heart conditions, diabetes, anxiety, etc). And women report experiencing more stress than men. (duh).
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So, let's talk more about this on my IG LIVE, this Wednesday, Feb 2 at Noon ET.
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What was most surprising about the other factors that are stressors to your body? 👇

How to stay motivated, exercise regularly, stay wa

How to stay motivated, exercise regularly, stay warm and healthy this winter. When you just don’t feel like it!

Are you ready for 2022? If you’re like me and

Are you ready for 2022?

If you’re like me and ready for a fresh start and want to prioritize your health, make space for YOU, I invite you to join me on a 3 day cleanse with Provenance meals called THE FEEL GOOD FIX - with @provenancemeals next week. We start Wednesday, Jan. 12th!

You get all the delicious, anti-inflammatory ready-to-eat meals you need for 3 days. That means, you don’t have to lift a finger in the kitchen. 💕

The meals are light but nourishing and eliminates common triggers such as gluten, dairy, refined sugar, GMOs, soy, corn and refined vegetable oils. I love this approach because it’s healing for just about anyone and there’s no decision fatigue around what you will be eating. Hooray!!

It’s a great way to step into listening to your body and using this time to connect to what you need.

We begin next week - WEDNESDAY Jan 12th. And you’ll get daily email check-ins from me and support for your next steps after the cleanse, because it’s not just about the 3 days, but how it can springboard you into a healthier 2022.

Are you in? Order your 3 day cleanse via my link in bio and use my promo code ESTHERBAN for $35 off. The deadline to order is Thursday Jan 6th.

👀 Check out my highlights to see my previous experience with the FEEL GOOD FIX.
DM me with any questions!

Let me know if you’re in!
Let’s do this! 🙌🙌

Happy new year, friends! 🎉 Going old school by

Happy new year, friends! 🎉
Going old school by doing the top9 recap, is this still a thing? 😆

There have been mixed emotions for 2021 but hope you find the bright spots and hold onto them as we go forth to 2022!

Tis the season for dry, itchy skin! 😖 ⠀⠀⠀

Tis the season for dry, itchy skin! 😖
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Sure topicals and creams can help but you can also nourish your skin from the inside out by providing it with the building blocks it needs from foods for resilient radiant skin.
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🎣Animal-based sources will give you Vitamin A in a form that is used efficiently by your body. You can supplement with cod liver oil therapeutically during times like this colder dryer season and to fill in any gaps. I do this for my family who is prone to skin issues.
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🌿Plant-sources give us Pro-vitamin A (such as beta-carotene) which is converted to vitamin A and there are many delicious choices!
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Pick one from each slide and add it to your plate to support your skin health. And as a bonus these foods also support immunity as Vitamin A is essential for supporting healthy immune system.
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Save this for later and come back to it when you're grocery shopping!
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Need recipe ideas? Questions? 👇 drop them below!

Thanksgiving tip! 🦃 I love a bitter salad to go

Thanksgiving tip! 🦃 I love a bitter salad to go on the thanksgiving table. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's a nice balance to the rich and heavy foods that's often part of the meal and also offers much needed digestive support.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here is a simple recipe that I have used for many years using raddicio and escarole. It also looks beautiful and elevates the thanksgiving meal often filled with brown colors.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Bookmark this for recipe planning or for anytime this season! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 cup of toasted nuts or seeds of choice (or a mix is fine)⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/4 cup red wine vinegar⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/4 cup whole grain mustard⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 tbsp honey⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 head of escarole, roughly chopped or torn⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 head of radicchio, roughly chopped or torn⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/4 cup chives, thinly sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀
Extra virgin olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sea salt, ground black pepper⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Instructions:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Whisk up vinegar, mustard, honey in a large bowl⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Add escarole, radicchio and chives to the bowl and mix⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Drizzle with olive oil and season with sea salt and black pepper⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Toss everything together⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Top with toasted nuts and seeds

#saladrecipe #thanksgivingdinner #healthythanksgiving #wellnesscoach #healthyrecipes #digestivehealth

We’re entering a busy season where 24 hours migh

We’re entering a busy season where 24 hours might not feel like enough to accomplish everything on the to do list.

And with this comes feelings of stress, disrupted sleep, tension in the body etc. all of which is making you even less productive and leading to burnout before even getting to the holiday season.

When it comes to burnout and stress, there’s an underlying fear or feeling of not having enough time or enough of something. And that belief drives these feelings of overwhelm, panic and stress.

What I’ve discovered of late, is how to use affirmations to shift my mindset and thus how I feel about a situation. Leading to a more productive day and even enjoyment of the process!

I used to think affirmations were corny and just plain ineffective (for me.)Until I learned how to create one that resonates and disrupts habitual thinking that keeps me feeling in lack of time or resources.

If you want to give it a try. Here are simplified steps.
1 - identify what is creating stress for you?
2- why is it creating stress? What do you believe about the situation that’s driving those thoughts?
3- Create an affirming statement that is the opposite of what you believe in #2.
4- Use that affirmation statement whenever you’re feeling stress or start your day with focusing on it.

The magic happens when you sit and really think through the belief that is keeping you stuck!

It might sound like a lot and it took me years for it to click. Sometimes it takes the right person to explain it. Thank you @allie_thatsme!

Of course you still have to address the real life tactical things but mindset and how you approach those tactics makes a huge difference in your experience and your ability to do more.

It’s a tool that I encourage you to try out for this season.

Let me know in the comments if this resonates or if you use affirmations! 🎉

Save this for later! ⏰

Confession… You will never find me planning out

Confession… You will never find me planning out every single meal and actually sticking to it. My general nature is to be more go with the flow. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’re like me, then you know about this feeling of constriction and boredom with strict plans. But you don’t have to be a regimented Type A person to be a meal prep and planner! 👏
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We all need some kind of structure though - otherwise chaos will ensue. It’s a matter of how much of it you personally need to give you that sense of freedom you ultimately want. Because as I realized, structure actually gives you more freedom. 🎉🎉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are some tips that I offer my clients that I also use on myself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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▶️ Plan your meals 3 days in advance - no more no less. 3 days seems to be a sweet spot for most of my busy clients who need to have flexibility for changing schedules or actual cravings and what they want to eat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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▶️ Know your nutrition goals. Are you working on trying to eat more homemade meals vs take out? Are you trying to add in more fish vs red meat? More plant-foods? Those goals should help inform the WHAT you are putting into your plan and what you’re spending your time prepping. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▶️ Delegate the process. Make a list of your local restaurants that offer a healthy option that support your nutrition goals. Even if think all you have are pizza joints (like me) - they often offer other menu items that’s NOT pizza! Look at the sides, the soups, their entrees - you’d be surprised. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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▶️ I’m also a fan of meal kits + deliveries. My faves include: @sunbasket for cooking your own meals, @provenancemeals for great omnivore anti-inflammatory options, @sakaralife for inspired plant-based meals. You can find discount codes for them in my linkinprofile. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What are some of your favorite tips for meal planning + prepping?

Replay of my chat with @jenniferkurdyla If this

Replay of my chat with @jenniferkurdyla

If this fall season has you feeling unsteady, anxious and generally unfocused, be sure to watch the replay.

So many great practical tips for remedying those qualities coming up in your life with the science + wisdom of Ayurveda.

Let’s get to 2022 feeling good about how we took care of ourselves and remained present with the joys of this season - and without completely burning ourselves out!

This live has been rescheduled for Monday due to c

This live has been rescheduled for Monday due to connection issues! New date + time on post!

Talk about building resilience. Unexpected changes and situations happen - it's all about getting back on your feet. How fitting we'll be talking about this on Monday! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🎉I'm excited to have @jenniferkurdyla an Ayurvedic health counselor and co-author of @rootandnourishbook on IG LIVE with me on Monday, 11/1/21 at 1pm ET. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We’ll be talking about ... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅How a holistic approach like Ayurveda can support our wellness through the seasons for optimal health.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅How we can find balance during this hectic season through diet and lifestyle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅What imbalances to expect / are common this season and remedies to counteract it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅Practical ways you can incorporate these tips into your life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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and much more! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you have questions on this topic? 👇 drop them below in the comments. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope to see you there for some good convo and connection!~⠀⠀⠀⠀⠀⠀⠀⠀⠀
3d

We have a winner! 🎉🥳 Thank you to all of you

We have a winner! 🎉🥳 Thank you to all of you who participated in the giveaway of the @rootandnourishbook - An Herbal Cookbook for Women’s Wellness! Loved seeing the enthusiasm and shares with your friends!

And now drumroll please 🥁…. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@sandrascentials - you’re the winner of the Root + Nourish book!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The giveaway is now closed.

But stay tuned for an Instagram LIVE chat with the co-author, Ayurvedic health counselor and yoga teacher - @jenniferkurdyla on Monday, November 1st at 1pm ET. We’ll discuss managing stress and building resilience for fall through Ayurveda.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Have a great weekend everyone!

🎉Giveaway Time!!🎉 I’m reading and cooking

🎉Giveaway Time!!🎉
I’m reading and cooking through this amazing cookbook and women's wellness guide - “ROOT + NOURISH”. And it's SO good that I'm partnering with the co-author @jenniferkurdyla to giveaway a copy of this book to help you ladies utilize the power of herbs and plants for healing and in your everyday delicious meals!
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You get easy to read guides on Digestive, Mental + Reproductive / hormonal health - ALL keys to optimal wellness for women.💕
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Swipe through to check out the amazing recipes and beautiful photos that'll inspire you to whip up these creative and nourishing recipes.
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To Enter:
1️⃣ Follow our accounts
@esther_ban
@jenniferkurdyla
@rootandnourishbook
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2️⃣Tag a friend(s) who you'd love to share a nourishing meal or cup of herbal tea with today!
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3️⃣Get a bonus entry by joining our LIVE conversation happening tomorrow, Thursday (10/28) at Noon ET on IG LIVE!
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🌟Giveaway ends on Friday, October 29, 2021 at 5pm ET! Winner will be chosen randomly and announced on Saturday, October, 30 by NOON ET. 🌟
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Good luck and share this with a friend who you know would love this book!
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+++
This promotion is in no way sponsored, administered, or associated with Instagram, Inc. By entering, entrants confirm that they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s terms of use.

How to prioritize your wellness this fall🍁
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This season is a time of transition and busyness ... and can be a lot for your nervous system. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When feeling topsy-turvey around transition times like this due to changing schedules, routines and even the weather, it's important that you don't neglect yourself and get swept up in the needs of everything/one else. Bc .. #burnout⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What do you need to nourish yourself? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are a few actionable steps to consider.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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► Clarify your INTENTIONS for the final quarter of this year. Not sure what your goals are or what to focus on? —>What causes you the most stress and frustration or drains you of energy? What do you want to be different? Start there to brainstorm solutions.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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► NOURISH your body first and foremost w/ real food. Seasonal foods like soups, root vegetables and warming spices will help you feel more steady and grounded. Filling your body with crap will make you feel like crap.💡If you can't prepare them yourself right now, no shame in leaning into meal kits or delivery services. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
► Protect your MEAL TIMES and schedule it in your calendar - specifically lunch — > 👀I see you work-through-lunchers. Block that time off if you need to. Protect it like it's a meeting with your most important client! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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► Get in your body + move! 🧘🏻‍♀️ When you're constantly in your head - to do lists, plans for the next event, worrying about xyz or even scrolling through social media - it disconnects you from your body. Rather when you connect to your body you're able to be more present and productive. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👉You have a full plate and want to show up for all of it. You CAN 💪 but need to slow down and take care of you in order to do so. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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◮ Save this post for later and tell me what resonated with you the most! What do you need right now? 👇

Happy Fall Equinox! I'm ready for the change of se

Happy Fall Equinox! I'm ready for the change of season - sweaters and boots- and transition in food of course! How about you? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are some fruits and veggies to incorporate into your diet to support you through this season. This is isn't by all means exhaustive - I encourage you to check out your local farmer's market or look up the list of seasonal produce coming to your region. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Eating seasonally is not only a great way to get out of a food rut, but eat a diverse array of fruits and vegetables which is necessary for good gut health, keeping inflammation at bay and replenishing vitamins and minerals - which especially become depleted with stress. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Save this list for later when you head to the farmers market or grocery store!
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So tell me, what are you looking forward to adding to your plate!?

#fallseasonishere #autumnequinox #seasonaleating #nourishyourbody #cleaneating #guthealth #guthealthmatters #antiinflammatorydiet

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