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Leveling Out Your Hormones
During the following weeks, we will build your immune system, reduce inflammation, and balance your hormones, getting you back to you and all the great work that you long to do. Immune support is the focus of your first week. We will focus on food, supplements, and lifestyle tips to help you rebuild your immune system. Leveling out your hormones is the goal for the next week. Drink a daily immune booster. Choose one of three drinks, or follow the suggested menus. Nightingales need to take B vitamins, astragalus, and probiotics. Stick to your protein and fat parameters and avoid refined sugars. Avoiding foods that cause inflammation will power up your body’s natural defenses. Also, limit yourself to a total of 1,800 calories a day unless you are training for an extreme sport or sporting event. Treat yourself to weekly bodywork. Massage and acupuncture are natural ways to nurture yourself and to improve your immunity. 
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Schedule a session once a week. Make sure that you are getting 7 to 9 hours of sleep a night, especially between the hours of 11 p.m. If you follow the suggested menus at the end of each week, you will automatically be meeting all of your nutritional goals. You’ll build on these steps week by week until you are fully super powered! You frequently find yourself sick or get an illness that can be tough to beat. Your first step is to add one of the following three immune boosters to your daily regimen. Each of these recipes contains either antioxidants or good gut bacteria to help you boost your immune system, and I’ve incorporated them all into your menu. After seeing more than 10,000 patients in practice, I know these work! Add the following to your daily plan. Nightingales are no exception. I cannot stress enough the critical role these vitamins play in your health. B vitamins are powerhouses that work to keep your immune system primed and your energy replenished. If you can’t find a multi–B vitamin supplement that has my recommended amounts, buy them separately. One of my absolute favorites, astragalus root originally derives from the Chinese medicine pharmacopeia. The Darkest Hour Is Just Before Down
It works to strengthen the immune system and also helps cells stay younger for longer. For example, short telomeres indicate rapid aging, while longer telomeres are seen as more optimal. Take one dropper daily, and up to three droppers per day when feeling ill. One dropper typically contains 500 milligrams of astragalus root. Almost 75 percent of your immune system is in your belly! See Resources for more information. See the links that follow for tips on finding a certified acupuncturist and massage therapist. Pick your bedtime and stick with it. Sleep heals the immune system. You need the restorative healing that only this sleep quota can provide. Sleep is critical from 11 p.m. For more ideas on improving your sleep and sleep environment. The super power drinks and smoothies fixed all that. Immovable Objects
It was easy to double the batch when making them. I’d just seal up the extra portion, and then I’d have it around 3 or 4 p.m. The stress hormones of the adrenals go haywire when much is demanded of the body physically, while erratic insulin can affect energy, mood, and focus. So don’t forget to eat every 3 to 4 hours and to get plenty of protein. Protein is the key word here. Keep your total protein at around 60 grams per day, or 15 to 20 grams per meal and 7 to 10 grams per snack. You’ll get plenty of protein by following your weekly menu. While the risk for the Earth Mama is erratic insulin levels, resulting in weight gain and depression, the risk for Nightingales is further weakening of your immune system and worsening of inflammation. You can eat fruit, but limit it to two servings per day. The body goes into triage mode when chronically stressed or depleted, trying to determine what to keep and what can be sacrificed. Hormones hit the chopping block pretty quickly, so it’s important to add one of the following hormone builders into your daily regimen over the next 7 days. Ghee is a healthy fat that supports cholesterol, the foundation of all hormones. Try this chicken soup recipe, and add some sliced ginger to the broth. Let’s keep moving forward! Remember, as part Gypsy Girl, you can have a tendency to become disconnected from how you feel, and as part Earth Mama you can lean toward skipping out on physical activity. Find your balance in the middle. While I don’t consider myself a Nightingale, someone once told me that every time you return from a fun activity or vacation you should schedule the next one because life is short and you have to build in the breaks. You don’t have to do it alone. Use this week to determine the best plan for creating your ambassadors and seeing your own vision expand. Include all family members. Everyone who lives under your roof should participate in household responsibilities. Plus participating helps everyone understand the importance of contributing to the greater good. Let him do it his way, and just say thank you. Having even an hour or two of help several times a week can make a big difference! Have your house cleaned every other week, your groceries delivered weekly, or your dog walked several times a week. Now that you’ve completed all 3 weeks of your Power Plan, you are well on your way to establishing your super powers. Continue to retest yourself every few months and update your plan accordingly. Remember, Nightingales are a blend of all women, with all Power Types kind of mashed up together, but they still need their own unique plan. As you learned, you can fluctuate between all types at different times or phases of your life. A Nightingale today may be an Earth Mama in a month. If you retake the Power Type Test every few months or so you will stay connected with your inner super woman. It empowers us, transforms us, and sets the tone and rhythm of our health.