✈️ What to Take on Vacation to Stay Healthy (Without Packing Your Whole Kitchen)

Vacations are for relaxation—not for bloating, burnout, or coming home needing a detox. Whether you're heading to the beach, mountains, or a weekend retreat, here are our go-to wellness essentials to help you feel your best while living your best life.

🌿 Supplements to Keep You Balanced

• Magnesium – Great for sleep, digestion, and keeping things moving while you're off your normal routine.

• Digestive enzymes – Support for those heavier restaurant meals or unfamiliar foods.

• Electrolytes – A must for hot climates, flights, and poolside cocktails. Replenish without the sugar crash.  

• Immune support – Think zinc, vitamin C, or your favorite adaptogenic blend to keep your defenses strong.

🧳 Wellness Must-Haves

• Reusable water bottle – Hydration is everything, especially when you're in the sun or on the go.

• Non-toxic sunscreen – Mineral-based formulas protect your skin without the hormone-disrupting ingredients.

• Herbal travel tea – Chamomile, peppermint, or ginger bags take up zero space and can soothe digestion, nerves, or jet lag.

• Mini first aid kit – Include activated charcoal (for food mishaps), arnica gel (for soreness), and a few bandages.

🥗 Food & Snacks

• Protein-rich snacks – Think clean jerky, nuts, collagen bars, or single-serve protein powders to stay nourished in a pinch.

• Greens powder – One scoop in water gives your body a dose of vitamins and minerals, especially helpful when veggies are sparse.

• Chlorella or binder capsules – These help mop up toxins from travel, alcohol, or processed foods.

Recovery Bits (chlorella) - will assist the body with detoxing EMFs and toxic metals. https://energybits.com/products/recoverybits-small-canister

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💡 Bonus Tips

• Move a little every day – A walk on the beach, some light stretching, or a quick hotel workout goes a long way.

• Prioritize rest – Vacation should be restful. Your nervous system will thank you.

• Eat for pleasure, not punishment – Enjoy the treat meal. Just bring tools that help your body bounce back quickly.

You don’t need to bring your entire wellness cabinet—just a few smart essentials can make your vacation both energizing and restorative.

🌞 Travel light, stay nourished, and feel amazing.

☀️ Healthy Summer Hacks to Feel Good All Season Long

Summer is the season of sunshine, spontaneity, and... let’s be honest, a little chaos in our wellness routines. But staying healthy doesn’t have to mean skipping the fun. These easy, feel-good hacks will help you stay energized, balanced, and glowing all summer long.

🍉 1. Hydration, Upgraded

Plain water is great—but let’s level it up.
Add a pinch of mineral-rich sea salt and a splash of lemon or coconut water for natural electrolytes. Or try infused water with cucumber, mint, or berries to stay cool and hydrated.

Re-lyte Electrolyte- https://a.co/d/hggDGnG

🌞 2. Sync With the Sun

Let the sun regulate your circadian rhythm naturally.
Try to get 10–15 minutes of morning sun exposure (no sunglasses, no sunscreen) to boost mood, metabolism, and sleep quality.

🥗 3. Lighten Up Your Meals

Focus on cooling, colorful, water-rich foods like:

• Cucumber, watermelon, mint, citrus, and leafy greens

• Grilled veggies and lean proteins (think salmon, chicken, tempeh)

• Cold summer soups like gazpacho or smoothies with added greens

🧴 4. Clean Up Your SPF

Conventional sunscreens can be hormone-disrupting—opt for mineral-based (zinc oxide) sunscreens with non-toxic ingredients.
And don’t forget internal SPF: antioxidants like astaxanthin and vitamin C help protect your skin from the inside out.

🌬️ 5. Cool Down, Mind & Body

Try these cooling practices when temps (or tempers) run high:

• Breathwork: Sitali breathing (inhaling through a rolled tongue)

• Cooling foot soaks with peppermint oil

• Restorative yoga or legs-up-the-wall after a hot day

💧 6. Don’t Skip Lymph Love

Summer = more travel, heat, and occasional indulgences. Support detox with:

• Dry brushing before showers

• Rebounding or walking to stimulate lymph flow

• Hydrating with herbal teas (dandelion, hibiscus, nettle)

Skin brush: https://a.co/d/6M7S7mq

🧃 7. Blend, Don’t Bloat

Trade heavy meals for balanced smoothies with:

• Protein (collagen, nut butter, Greek yogurt)

• Healthy fat (chia seeds, coconut milk, avocado)

• Fiber (berries, flax, greens)

Pro tip: Add ginger, cinnamon, or fennel to support digestion and reduce bloating.

Summer wellness doesn’t have to be rigid—it’s about feeling vibrant, light, and connected to nature. Try one or two of these hacks this week, and your body will thank you with better energy, sleep, and glow.

☀️ Here’s to a season of nourishment, not restriction.

🏌️‍♂️ Living Near Golf Courses = Higher Parkinson’s Risk?

A new study found that living within 1 mile of a golf course more than doubles your odds of being diagnosed with Parkinson’s disease — even after accounting for age, income, and location. 😳

💧 What’s the Connection?

Researchers suspect pesticide runoff into drinking water is to blame. Golf courses are often heavily treated with chemicals, which can leach into groundwater — posing an invisible exposure risk to nearby communities.

⚠️ Important Note:
This is observational data — meaning it shows a correlation, not direct causation. Other factors like genetics, occupation, or access to care may also play a role.

Still…

🧪 Pesticide exposure is already well-documented in increasing Parkinson’s risk in farmers and pesticide applicators — so low-level, long-term exposure via tap water? It’s a valid concern. 🧠

✨ Prevention starts with awareness. Environmental risks are real — and together, we can take steps to reduce our toxic load and support the body’s resilience.

👉 Read the study here

🧰 Tools to Protect Your Health

Practical steps to reduce exposure and support your body:

💧 1. Filter Your Water

• Use a trusted filter like Berkey, Aquasana, or Clearly Filtered.
• Check your local supply: EWG Tap Water Database : https://www.ewg.org/tapwater/

🌿 2. Support Detox Pathways

• Eat cruciferous veggies (broccoli, cauliflower, arugula).
• Use binders (activated charcoal, bentonite clay) with guidance.
• Try castor oil packs, dry brushing, or infrared sauna.

🌱 3. Choose Organic When You Can

• Especially with produce, dairy, and meat — less pesticide exposure = less inflammation.

🧠 4. Protect Brain Health

• Prioritize antioxidants like Vitamin E, CoQ10, glutathione.
• Move your body — exercise boosts BDNF, a key brain protector.

🧪 5. Test Your Environment

• Consider home water testing kits.
• Look into pesticide residue tests if you're near treated land.

🚱 6. Avoid Runoff

• Avoid shared sprinkler runoff.
• Collect rainwater or filter outdoor water for gardens.

🧬 7. Know Your Risk

• If there’s a family or occupational history, speak with a functional medicine provider about detox-related geneslike GSTM1, COMT, or MTHFR.

🧘 8. Lower Inflammation Daily

• Prioritize sleep, hydration, whole foods, and nervous system support.

🔦 Final Reminder

You can’t control everything — but you can take daily steps to lower your toxic burden and strengthen your body.
Start small. Stay consistent. And stay curious.

.

Thought of the Week:

Master Your Emotions

Strength isn't in reacting- it's in staying unshaken.

• True confidence is quiet. it doesnt need to prove anything.
• Reacting often reveals your insecurities- not your power. 

✍️  Try This: 

Train yourself to respond, not to react.

🥘 30-Minute Sausage & Veggies Skillet

A colorful, one-pan dinner that’s perfect for busy nights or meal prep!

This easy and nourishing skillet is packed with bell peppers, zucchini, corn, and hearty sausage—all ready in just 30 minutes. It’s gluten-free, flavorful, and a breeze to clean up.

🛒 Ingredients (Serves 4)

• 12 oz cooked sausage (cajun, andouille, or smoked), sliced into coins

• 2 cups corn kernels (from 3 cooked ears)

• 1 large red bell pepper, diced

• 1 large zucchini, sliced

• 1 tablespoon olive oil

• ½ teaspoon chili powder

• Fresh cilantro, chopped (for garnish)

• Salt, to taste (optional)

🔥 Directions

1. Cook the sausage
Heat olive oil in a skillet over medium heat.
Add sausage coins and cook 5 minutes on one side, then flip and cook 3 minutes.
Remove sausage to a plate. Reserve some of the sausage oil for later.

2. Cook the veggies
Add bell pepper to the same skillet and sauté for ~4 minutes. Remove to the plate.
Add zucchini to the skillet and cook ~3 minutes. Add more reserved oil if needed.

3. Assemble
Slice corn off the cob.
Return sausage, bell pepper, zucchini, and corn to the skillet.
Add chili powder and reserved oil. Stir and reheat on low.

4. Garnish & serve
Remove from heat and top with fresh cilantro.
Taste and add salt only if needed (the sausage may already be salty enough).

✅ Pro Tips

• Great for meal prep: store in an airtight container for up to 4 days.

• Add extra veggies like mushrooms or spinach if you have them on hand.

• Pairs well with rice, quinoa, or crusty bread.

Mention Golden Heart Wellness's Newletter and get 50% off 

💌 Don’t forget: We have spots open this month for Hair Analysis. Link to Book: https://ghw.practicebetter.io/#/65a707a4a73ebff6df550568/bookings

🎁 Subscriber-exclusive discount: 10% off supplements on Fullsript & Wholescript