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A Wellness Holiday Gift Guide

livingwellco · November 21, 2023 · Leave a Comment

A wellness holiday gift guide that is Living Well Co. approved (health & longevity approved).

These are my absolute favorite things right now and/or have been staples for a long time.

Whether you’re on the hunt for the perfect gift for someone or for yourself, here are a couple of suggestions!

Vitamix Blender: for literally everything you need to blend from smoothies, to nut milks, protein balls, dressings, pancakes, soups, and much more. There is nothing this Vitamix won’t do. I have had mine for 4 years.
Ninja Cold Press Juicer: I just bought this one recently because my other one broke and I am OBSESSED. It can have a weird noise when pressing at times but it is nothing to worry about. A juice in the morning on an empty stomach is so nourishing and so cleansing.
Branch Basics Starter Kit: the cleaning products that we use in our home really matter in regards to our health and longevity. Instead of inhaling chemicals that can harm my family and I’s health, I either use these products or vinegar mixed with water.
Manduka Yoga Mat: my favorite brand hands down. I have gone through a couple of these because of how much I use them.
Bala the Weight Set: busy individuals and at-home workouts go together like peanut butter and jelly. Working out from home has transformed my body, my mind and my routine. This set is so cute and can go anywhere with you.
Meditation Pillow: I use my meditation pillow every single morning.
Omnilux Blue Light Mask: after getting my first menstrual cycle back from breastfeeding and pregnancy, my hormones have been all over the place. I needed/need something extra these days to calm down my breakouts. This blue light mask has been life changing. It’s also fun to scare my husband while wearing it when he is not paying attention.
Wildling Beauty Gua Sha: I sculpt my face every single night with this gua sha. The other day someone at Sephora commented on my features and honestly I am 99% sure its the gua sha. It works. I got influenced big time with this one and I am happy I did.
The Body Keeps the Score: If you have ever wondered what childhood trauma can do to your health and longevity, this book is for you. Eye opening and mouth dropping.
Tower 28 Tinted SPF: The best for everyday use. It doesn’t have chemicals. It has mineral SPF and covers up quite nicely.
Veja Sneakers: I have gotten so many compliments on these sneakers. They go with so many outfits, are so comfortable and are great for any type of workout.
Ilia Eyeshadow Palette: I have had this palette for years. It looks so good, it is free of toxins, and lasts a long time. I get many compliments on my eye makeup so I have eyeshadow palette to thank. I love this brand in general.

Happy shopping and happy Thanksgiving!

Alejandra at Living Well Co.

*Some of the links in this post are affiliate links, which means that Living Well Co. might receive a small commission when you purchase these items, at no additional cost to you.

All Things Breast Implant Removal

livingwellco · November 3, 2023 · Leave a Comment

It has been 5 weeks since my breast implant removal surgery, so I wanted to share all things breast explant journey because I have never felt better.

Why I wanted to get one, how to prepare before and what are the best ways to heal & recover.

After 5 weeks, I feel pretty much healed. I don’t have any pain. My incisions are totally gone (with a big scar of course), and swelling is almost non-existent.

I am waiting for my 6-week mark to have the green light to go back to my usual routine.

Why did I want to get a breast implant removal?

I was 22-years-old when I get my breast implants in. I was obviously very young and naïve.

11 years later, after pregnancy and breastfeeding, I could feel my implants all of the time. It wasn’t like it used to be.

I actually wanted them out 4 years ago but I decided to wait until I was done having children to get the surgery done.

As I continue to go further and further into my health career, and my own healing journey, I have realized that having a foreign object in my body, at all times, can’t be a good thing in the long run.

Why?

Breast implant illness is very real.

The FDA also identified a possible link between breast implants and anaplastic large cell lymphoma (ALCL) which is a cancer of the immune system.

Not only are there health complications associated with breast implants but I also have a daughter now. What is that going to teach her? I am not judging cosmetic procedures at all, I just don’t want to be a role model for it. I want her to love the body God gave her.

Prepping for Surgery

I learned a couple of things prepping for this surgery.

Don’t be in a rush | Find the right plastic surgeon for you. Do your research. Trust your gut. I went to 3 different plastic surgeons before I chose the one I was going to move forward with.

The first one was a place that is very well known here in town. I for sure thought this was the one. Turns out, I had to take a hard pass. The surgeon told me he wouldn’t do an en bloc capsulectomy (the complete removal of the scar tissue surrounding the breast implant, which is what I knew I wanted to do), because he didn’t believe in BII (breast implant illness). That to me was a huge red flag. He also told me my implants were ruptured (which I came to find out later, they were not). Best part of all, he was going to charge me $5,000 more. No thanks.

Second place, I actually didn’t even do the consultation. I walked in and knew it was the wrong place. The staff was very rude and there were 50 people still waiting to be seen. No thanks.

The third place was the winner. After so much research, I finally found her (it helped that she had stellar reviews). A plastic surgeon that had her own practice so I wouldn’t be up charged for overhead cost for having the fanciest plastic surgery office in town. She was very real with me and without a second thought agreed to do everything I wanted to do. She also told me my implant was in fact, NOT ruptured. She answered all of my questions with compassion and came to find out, surgery would be performed right around the corner from where I lived! Best part, she charged the right amount.

Moral of the story – do your research and interview multiple surgeons.

Prepare your body | Eat whole foods, exercise, hydrate and take care of any repressed emotions. Especially in regards to feelings that come around your body, your confidence, surgery and what things will be like after. You want to have the best chance in recovery since surgery is a big deal not only physically but emotionally. Recovery was a breeze for me because of this.

Get help | You will need lots of help especially in the beginning. The only thing you should focus on is healing. I prepped my husband months before the surgery and all the way leading up to it. I have young kids so that meant I couldn’t do a single thing for them or for the house. Surgery also meant not being able to pick up my kids for 6 weeks, grocery shop, walk the dog, cook big meals. He had to know that ahead of time.

Caffeine | One thing I wish I would’ve known was that I needed to stop drinking caffeine at least 1 week before surgery. During the recovery time I had the worst headache and I am certain it was from caffeine withdrawal. I also felt like drinking caffeine during recovery would delay my healing since I wouldn’t be able to sleep when my body needed to sleep. I started drinking coffee again 3 weeks after surgery

Keep prepping| Purchase everything your surgeon recommends ahead of time. Stock up on groceries and freeze meals (almost like if you were about to have a baby). I usually don’t do supplements anymore but I wanted to have some for the month after surgery to help me “detox”. I used quote on quote because our bodies are totally able to do this on it’s own without supplements and the right food. I think I purchased them for peace of mind and to feel like I had some sort of control in my healing process. I bought vitamin C, colostrum, glutathione, magnesium and adaptogens. I also bought probiotics and kefir to help me go to the bathroom and to help restore my gut after taking antibiotics. If there is 1 supplement to buy, I would say buy probiotics since you are taking so many medications afterwards. Buy books to keep you entertained.

Now let’s get to after surgery.

Post-op

Rest | Rest, rest and rest some more. Sleep and let others do for you. Especially if you have children. Your recovery is important in the long run.

Walk | You will learn that you can’t exercise for 6 weeks but you will be able to walk. Especially after surgery to prevent blood clots. As the days go by, walk and walk some more. It will help speed up the process.

Eat nourishing foods | I drank A LOT of bone broth. Bone broth has a lot of anti- inflammatory components from the rich proteins it contains. The collagen helps to boost the immune system to promote recovery. It also builds and repairs damaged connective tissue, speeding up the healing process even more. I would sip it on it’s own or have my husband cook lots of different stews and soups with it. It was seriously the best and exactly what my body needed.

What I mostly ate on repeat:

Bone broth
Soups (chicken vegetable & rice soup, squash soup)
Beef stew
Lentils
Smoothies (every morning)

Follow post-op care to the T | Listen to your surgeon and follow all instructions to the T.

If you are thinking about getting a breast implant removal, I hope this helps!

I was really nervous about getting it done but honestly have never felt better. I feel like I am in my body again. It was worth every single penny.

The recovery was super easy and yes there is pain in the beginning, but I never even had to take pain medication. I only took Tylenol for 3 days (the last day I only took 1 because I had a terrible headache from the caffeine withdrawal).

The only thing I will have to deal with is the scars. What a great reminder though of all of the things I did to my body and how I need to seek God more when I feel separated from myself.

If you have any more questions, please don’t hesitate to reach out 🙂

Health coaching to live a longer & healthier life with Alejandra at Living Well Co.

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November is gratitude month so I am incredibly grateful for all of you reading this!

Alejandra at Living Well Co.

If you are looking for affordable NAD+ therapy to help you live longer and healthier from the inside out, check out Ion Layer. They bring NAD+ therapy to you with absolutely no needles and for half the cost. Use code LIVINGWELLCO for $100 off.

Amazon has a huge sale coming up on October 10th and 11th. Which is the perfect time to start thinking about Christmas gifts. Check out my Amazon page for wellness products and healthier alternatives.

Best Ways To Support Your Immune System This Fall

livingwellco · October 6, 2023 · Leave a Comment

The best ways to support your immune system this fall.

For your little ones as well who seem to get it the worst.

Everyone seems to get sick right around this time. The change of weather, school germs, and just because it is going around in your neighborhood.

You can be the lucky one who walks away unscathed. It all goes back to the basics with lifestyle changes.

Best Ways to Support Your Immune System This Fall

Nutrient-Dense Diet | A nutrient-dense diet that is high in fiber, protein and plants. Lots of vegetables and fruits (about half the plate and 5 servings a day). Whole grains, lean protein especially wild-caught fish, healthy fats and oils, dairy. Eating the rainbow to get a diversity of nutrients and microbial diversity.

Gut Health | 70% of our immune system is located in the gut. Nutrition is a key modulator of immune function. Immune cells in the gut interact with the microbiome (the diverse bacteria and fungi that live in the Gastrointestinal tract) and are directly influenced by an individuals diet and lifestyle. The microbiome and the immune system are critically intertwined. Other foods that boosts microbiome diversity and improves immune responses are fermented foods such sauerkraut, yogurt (without added sugar), kefir, fermented cottage cheese, kimchi, and other fermented vegetables.

Sleep | Our bodies need it. Lack of sleep could triggers cells in blood vessel walls that activate inflammation and might also alter the body’s stress response system making you more susceptible to get sick after being exposed to a virus.

Exercise | Adults should exercise 150-300 minutes a week. Children ages 6-17 should do moderate-to-vigorous physical activity for minimum 60 minutes a day. Research shows that moderate intensity exercise can boost immunity by increasing the circulation of immune cells in your body. This helps your body better prepare for a future infection by detecting it earlier and reduces inflammation. Exercise intensity matters though. Studies show that moderate-intensity exercise reduces inflammation while prolonged bouts of high intensity can actually increase inflammation. Being active doesn’t just mean being in a sport, it can also mean, going to the playground, going for a bike ride or a walk.

Manage Stress | Psychological stress can dysregulate the human immune system. Chronic stress is associated with higher levels of pro-inflammatory cytokines and increases the risk for chronic disease and can lead to activation of viruses. Make sure you have downtime for play, access to activities and spending time together as a family without an agenda. Being so busy and overscheduled can really add to our stress.

Exposure to Cold | Cold showers, ice face dunks, cold plunges, and/or cryotherapy can induce a temporary increase in your white blood cells. White blood cells are the immune cells that are responsible for defending against viruses, bacteria, toxins and other foreign invaders. A temporary increase is a great thing because it builds a stronger immune system, and the short but significant increase in white blood cells allows your immune system to attack and destroy viruses and bacteria early on.

Onion & Garlic | If you or your children do get sick with the common cold and have mild congestion, chop up 1/2 a white onion and 1 garlic clove. Mix it all together in a bowl and place under the bed throughout the night. This will suppress your cough and help you breathe better at night.

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Happy all things pumpkin!

Alejandra at Living Well Co.

How To Get Kids To Eat Nourishing Foods

livingwellco · September 1, 2023 · Leave a Comment

One of the questions I get the most as a health coach and parent is how to get kids to eat nourishing foods.

There are so many different types of advice out there. I’ve done lots of research and trial and error with my own two children.

How to get kids to eat nourishing foods

Start early | Like as soon as they can eat. 6 months. Baby led weaning was my method but pureed is perfectly okay too. Just try to mix real food in there as soon as you are comfortable. Even if they lick or throw it, that is still exposure.

Exposure | You can’t give up and say they don’t like a certain food after 3 or 4 times. Just simply have the mindset of “they are learning to like it.” Keep exposing it until they turn 18 years old lolol. I’m not kidding though.

Grocery Shopping |Turning food shopping and home cooking into a family affair after school or on the weekends, is a great way to encourage kids to eat nourishing foods. Even though it might seem easier to go to the grocery store without them, children learn at the grocery store by smelling, looking, touching and asking about specific foods. Children who are involved in the shopping process are more likely to eat and help prepare the food at home. It is also an opportunity to teach them about healthier choices.

Home Cooking | When they help you in the cooking process, it boosts their confidence, it encourages family bonding and children naturally learn through hands on experience. Children are also more like to eat what they make. Research published in the Journal of the Academy of Nutrition and Dietetics indicates that children engaged in tactile experiences, such as handling foods, have less food fear and greater acceptance of eating a variety of foods. As we know, meals prepared from scratch usually contain more nutrients, fewer calories, chemicals and sweeteners than pre-packaged foods and restaurant meals (and are also cheaper). Have patience. Know there will be a lot of cleanup but it’s a short temporary mess that will reap rewards in the future.

Role Modeling | Children learn eating behaviors from their parents. Being a good example is a great way to encourage nutritious eating. Let them see you pick and apple instead of a bag of chips because believe it or not they are always watching.

Routine | Creating a healthy routine is vital so you can create healthy habits. Cook a nutritious breakfast before school, make a healthy lunch the night before so you are not rushed in the morning. Prioritize family dinners without screens. Instead of relying on the convenience of fast food or microwaveable dinners.

No matter how busy life gets, you can still make time for it its just all about prioritizing it.

Health coaching to live a longer & healthier life with Alejandra at Living Well Co.

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Back To Life Tips

livingwellco · August 4, 2023 · Leave a Comment

7 back to life tips as we transition into fall.

Sweet summer is coming to an end.

Late nights and fun days are winding down.

Vacations are being planned for the holidays.

Kids are going back to school.

Fall is such a symbolic season for change and transitions. Back to life.

Temperatures start to drop (thank goodness). We start to buy away our bathing suits and bring in our sweaters.

Daylight starts to shorten.

Leaves start to turn different colors.

There is a sense in the crisp air of seeking comfort.

Everyone starts to realize that it is time to get back into a health routine.

You can spend more time outside.

The change of season brings awareness to our immunity because people more often than not get sick.

Our kids have fun school traditions. They start to make friends. It is all too sweet.

Fall is by far my favorite season.

My birthday is in the fall. I am a Libra. The sign of balance.

In a sense, when we get back to life in the fall, balance is the word that comes to mind.

We start to balance work, home, and self-care more.

We make time for more fun activities outside of work like football season, pumpkin patches, hiking, fall festivals, Halloween, and Thanksgiving.

Work will always be busy but there is more intention in having fun, prioritizing health and being with loved ones.

So how do we smoothly transition back to life?

Back To Life Tips

Prioritize your health right away: Don’t wait until later. Start to take action. You don’t want the change in temperatures to bring on a cold that stops you from working, making money and being present with your family in all of the fun events coming up. One of the easiest ways to do this is by sleeping.
Create a fitness or movement routine that you can stay consistent with: if your schedule is jam packed and you are in a fast-paced environment, start to learn to love the mornings. It is the only time during the day that you have fully to yourself. Waiting until nighttime doesn’t set you up for success. At night you should prioritize sleep so you can be on your A game the next day.
Set boundaries with your phone: You don’t need the external world to dictate your entire day. Wait at least an hour to look at it when you wake up. Put it away as soon as you get home for 2 hours. To play and be present with your kids. To cook a meal. Then put it away 1 hour before bed. To unwind. To let your body naturally release melatonin. It will also give you space to do things that fill up your self-care cup.
Learn to love the grocery store: home cooking is not only good for your body but for your wallet. As overwhelming it might be to add home cooking to your routine, it is what will bring so much wealth into your life. Your body gets properly nourished and you can stay on budget. If you are feeling overwhelmed at the grocery store and don’t know where to start, I offer a grocery store tour service to help you with just that.
Healthier alternatives: you can still enjoy the foods and recipes you love this fall. You just want to take the junk out. This goes for packaged goods too. On those busy days when you just don’t have the time to cook, you have the peace of mind that regardless of what you grab on the go, it is still nourishing.
Journal: during times of high stress and transitions, a journal will be your best friend. Instead of taking out the internal turmoil that stress brings, take it out on your journal. It won’t hurt it and it won’t judge you. You get to release and it helps with self-reflection.
Limit alcohol intake: Instead of waiting for dry January, start to limit your alcohol consumption now. Don’t make holidays and football season an excuse to drink more. It lowers your immunity. It prevents you from being motivated to stay in a consistent health routine. It can create friction in relationships and at work. If you have to attend a lot of happy hours for work, opt for club soda with lime instead. You will be more productive at work the next day than your fellow coworkers who will be too hungover to function properly.

Are you ready to start living your life differently?

Tired of paying the price of missing work, money and time with your family that stress creates in your life?

There is a way out.

That other way out is through a health coach. Your own personal coach that will look at all areas of your life, to see how you can make changes.

Changes that will create long-lasting results.

These changes come from looking at nutrition, self-care, movement, and daily habits.

As your coach we will work on a step-by-step plan together on reaching all of your health goals and then leaving you empowered to continue making changes on your own.

I also offer grocery store tours and pantry makeovers. You don’t have to feel overwhelmed by it all anymore. I am here to take that stress off your plate.

If you are ready to start living well and say goodbye to the stress and burnout that has you surviving instead of thriving – contact me now.

Let’s Chat

How is everyone feeling right now?

Are you ready to get back into routine?

If there is anything you take away from this blog today is to prioritize sleep.

It will help you make more sound decisions. It will help you show up in all areas of your life.

This is what sleep looks like in my household:

21-month old: goes to sleep at 7pm. Takes 1 nap at noon. She will be starting school so her nap will change to 1 pm. If she takes a short nap, I move bedtime up earlier to 6:30 pm to help her catch up. Let’s say it’s a day she decides to skip a nap, bedtime is at 6:00 pm.

5-year old: he has pushed bedtime to 8:30 pm this summer. Which I haven’t loved but it is one of those things that I just let go for the season. For the school year, I will prioritize his sleep to be at 7:30 pm. Latest is 8:00 pm.

Myself: phone will be in charger in the kitchen at 7:30 pm. My bedtime will be 9:30 pm. If I am really tired then I will go to bed at 9:00 pm. Right now, my wake up time is 5:30 am. I found it is the perfect sweet spot. Not everyday. I have learned that my body will tell me when I need to rest.

My husband: his journey. I don’t get involved!

Also, in order to prepare for fall, don’t forget to buy lots of onions and garlic! You know that our kids are going to bring home lots of germs and colds. Coughing up a storm. Giving it to us as well. Better to just be prepared.

Life Update

I have been nonstop car shopping for the past 2 weeks and wow I really dislike car shopping. It sucks the energy out of your soul. You have to ask so many questions. Bargain. Test drive. Then you have to look for the best car loans. Insurance. Should you buy new? Used? What about warranty? Yikes. If anyone needs any recommendations I feel like an expert now !

If this helps you in anyway. Leave a comment below. Would love to hear from you.

Have a great weekend!

Alejandra at Living Well Co.