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  • Amy Salman, Founder, The Wellness Map

Ready, Set, Reset...

Is it time for a reset? Often times, a new season will have us feeling this way. If you desire more energy, less belly bloat, want to shed some extra weight, or kick a sugar habit, then it may be time for a reset. A reset is meant to restore your energy and health with nutrient dense foods, stress management, and movement.

1) De-Stress-- Proper sleep and conscious breathing is essential for managing stress. Relaxation and breathing techniques are designed to help bring the body into balance and deep relaxation. A simple breathing exercise developed by Dr. Andrew Weil is the 4-7-8 breathing technique (included below). When practiced regularly, it helps to reduce anxiety, stress, and helps people fall asleep faster. Another way to promote relaxation is with an Epsom salt bath. Epsom salt contains the mineral magnesium. Adequate magnesium levels help relieve anxiety, promote sleep, and stress reduction. A warm, 20-minute Epsom salt soak is a perfect way to wind down before bedtime. And let's not forget about the importance of sleep. According to American Psychological Association, 21% of adults report feeling more stressed when they do not get enough sleep. In addition, studies have shown, when people lack proper sleep, they have increased levels of a hunger hormone called ghrelin and decreased levels of the satiety hormone called leptin. This could lead to overeating and weight gain. The study reports sleep deprived people consume about 300 calories more a day than when they are well-rested, mostly from high-fat foods.

2) Movement--If you are new to exercise, let's talk about the many health benefits and some ways to get started. If you're a regular, then keep it up! Exercise acts as a natural anti-depressant by releasing the feel good chemicals called endorphins. It helps improve sleep, lowers blood pressure, protects against heart disease, and makes your cells and muscles more sensitive to insulin. If you're just getting started or getting back in shape, start slow and pick something you enjoy. Consider taking a long walk, play games such as tag with your kids, cycle, swim, stretch, do yoga or pilates, dance, clean the house, etc. Start with 30 minutes a day and slowly increase as your body adjusts. Remember to stretch before and after.

3) Nutrition--The quality of your food choices is where it's at. So if you found yourself indulging in lots of ice cream, cocktails, and BBQ's this summer, now it's time to fuel your body with nutrient-dense food packed with antioxidants, vitamins, minerals, and phytochemicals. These powerful nutrients help to restore the body to optimal health. One of my favorite ways to begin my day is with a smoothie. A balanced smoothie packs in lots of nutrition and only takes minutes to prepare. There are no rules to making a smoothie, but I suggest a mix of fiber, protein, and healthy fats to stabilize blood sugar levels and keep you full all morning long. Consider blending 1 cup unsweetened non dairy milk (no carrageenan), handful of greens like spinach or kale, 1 cup of fruit (no more), healthy fat like avocado, chia or flaxseeds, and protein powder. Now, you'll want to set your plate up for success. Learn how with this simple plate tool you can use anywhere. Just follow my easy guidelines below.

Now you're ready to reset your body back to optimal health!

Here's to a Happy Reset!



"During Amy's 3-month program, I saw my cholesterol drop 40 points within the first two weeks! I lost 28 lbs, reaching my goal weight by 3-months! I feel stronger, have less stress on the body, and am no longer out of breath when walking. I've lost my addiction to bread and no longer have cravings. I can't thank her enough for how much she has helped me!"-Jeff S.

Just Breathe

Reduce stress, anxiety, and promote more restful sleep with the

4-7-8 breathing technique.

What's On Your Plate?

See below for my easy to follow guidelines on how to use this plate tool.

How to Use the Plate Tool


Want help learning more ways to reset your body to optimal health? Curious about how my easy to follow programs can help you achieve all your health goals as they have so many others? Let’s talk! Schedule a call with me today—or pass this on to someone you care about!


Be sure to check your email for all the upcoming events.

>Depression & Anxiety Secrets - September 24 - October 3

>The Truth About Cancer - September 26 - October 7

>Fix for Female Hormones Summit - October 1 - 7

>The Healing Power of Food Summit - October 12 - 17

>Autoimmune Revolution - November 5 - 12

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