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Live In Wellness

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Edwardsville, IL
Live In Wellness

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Amber Boyles-Pellock is a Board Certified Functional Naturopath

Amber Boyles-Pellock is a Naturopathic Doctor who is Board Certified in Holistic Nutrition as well as a Certified Transformational Nutrition Coach, Certified N.A.E.T. Practitioner, Certified Emotion Code Practitioner, Certified Holistic Life Coach, and holds her Acupuncture Certificate through the University of Western States and practices Meridian Therapy.

10/21/2026

🍂 **THE GUT AUDIT CONTINUES: WHEN does your bloating happen?**

Not all bloating tells the same story.

Paying attention to **timing** can give you useful clues. 👀

🌤️ **BLOATING THAT BUILDS THROUGH THE DAY**

If you wake up fairly flat but feel progressively more bloated as the day goes on, think about things like:

🍽️ Meal size and food combinations
🥦 Fermentable foods
💨 Gas production
🚽 Slower bowel movements or constipation
🥤 Carbonated drinks
😮‍💨 Eating quickly or swallowing extra air
🧠 Stress changing the way your digestive tract moves

🌙 **BLOATING THAT REALLY SHOWS UP AT NIGHT**

Evening bloating can sometimes reflect the **accumulation of the whole day** — several meals, slower transit, constipation, larger dinners, or foods that ferment later in the digestive process.

It may also be worth noticing whether dinner tends to be:

🍕 Your biggest meal
🍷 Paired with alcohol
🍨 Followed by dessert
🥗 Very high in raw fiber
🛋️ Eaten late and followed by very little movement

🌅 **BLOATED FIRST THING IN THE MORNING?**

That can be a different clue altogether and may be worth discussing with your practitioner, especially if it’s persistent or accompanied by pain, major bowel changes, or other new symptoms.

🎃 **Why pumpkin seeds deserve a spot in your fall rotation**

They’re tiny… but they bring a lot to the table.

Pumpkin seeds are an easy way to add more:

💪 **Protein**
⚡ **Magnesium**
🧬 **Zinc**
❤️ **Healthy fats**
🌿 **Fiber**

That combination makes them a great addition when you’re trying to build meals and snacks that are more satisfying and nutrient-dense.

A few easy ways to use them this fall:

🥣 Sprinkle them on oatmeal
🥗 Add them to salads
🍲 Toss them on soups
🍠 Add them to roasted sweet potatoes or squash
🥛 Blend them into smoothies
🍎 Pair them with fruit for a simple snack
🥄 Mix them into yogurt or chia pudding

They’re also especially handy if you’re working on getting more **magnesium and zinc** into your diet — two minerals involved in everything from muscle and nerve function to immune support.

🍂 **Fall nutrition doesn’t have to be complicated.** Sometimes it’s as simple as adding one nutrient-dense topping to a meal you already love.

Save this one for your next grocery run. 🎃✨

10/20/2026

🧠 **Why do open tabs and unfinished tasks create so much mental weight?**

Because your brain doesn’t always treat an unfinished task like it’s “gone.”

That email you still need to answer.
The appointment you haven’t scheduled.
The pile you keep walking past.
The 27 browser tabs still open. 😅

They can all stay mentally active in the background.

There’s even a name for this tendency: the **Zeigarnik effect** — unfinished or interrupted tasks can stay more mentally accessible than completed ones.

So even when you’re technically resting, part of your brain may still be tracking:

📌 What’s not done
📌 What you might forget
📌 What needs a decision
📌 What you need to come back to later

That can create a surprising amount of cognitive load.

✨ Try this instead:

📝 Write unfinished tasks down somewhere you trust
✅ Finish one tiny thing that has been hanging over you
🗂️ Close tabs you don’t actually need
📅 Schedule what can’t be done today
🧠 Stop asking your brain to be your filing cabinet

You don’t have to complete everything to feel lighter.

Sometimes your nervous system just needs to know:

**“I’m not going to forget this. I have a plan for it.”**

💛 Mental clutter is still clutter.

What’s one “open tab” in your life you could close today?

10/19/2026

🍂 **THE GUT AUDIT CONTINUES: WHEN does your bloating happen?**

Not all bloating tells the same story.

Paying attention to **timing** can give you useful clues. 👀

🌤️ **BLOATING THAT BUILDS THROUGH THE DAY**

If you wake up fairly flat but feel progressively more bloated as the day goes on, think about things like:

🍽️ Meal size and food combinations
🥦 Fermentable foods
💨 Gas production
🚽 Slower bowel movements or constipation
🥤 Carbonated drinks
😮‍💨 Eating quickly or swallowing extra air
🧠 Stress changing the way your digestive tract moves

🌙 **BLOATING THAT REALLY SHOWS UP AT NIGHT**

Evening bloating can sometimes reflect the **accumulation of the whole day** — several meals, slower transit, constipation, larger dinners, or foods that ferment later in the digestive process.

It may also be worth noticing whether dinner tends to be:

🍕 Your biggest meal
🍷 Paired with alcohol
🍨 Followed by dessert
🥗 Very high in raw fiber
🛋️ Eaten late and followed by very little movement

🌅 **BLOATED FIRST THING IN THE MORNING?**

That can be a different clue altogether and may be worth discussing with your practitioner, especially if it’s persistent or accompanied by pain, major bowel changes, or other new symptoms.

🍂 **GUT AUDIT CHECK-IN:**

Ask yourself:

**When does my bloating START?**
Before eating?
Right after meals?
A few hours later?
Only by bedtime?

That timeline can be much more useful than simply saying, **“I’m bloated.”**

📞 If bloating has become a regular part of your day and you’re ready to look deeper at digestion, call our office at **618-391-0605** and ask about an **advanced digestive study**.

10/18/2026

🌙 **Sunday night… are you ready for the work week?**

Sometimes your body starts reacting to Monday before your mind has even said, “I’m stressed.”

You may notice:

😬 Your jaw tightening
🤷‍♀️ Your shoulders creeping up
💓 A little more tension in your chest
🧠 Your mind jumping ahead to everything you need to do
😣 A knot in your stomach
😴 Trouble settling down for sleep

That’s because your nervous system can respond to **anticipation**, not just what is happening right now.

If your brain has learned that Monday means pressure, deadlines, difficult conversations, a packed schedule, or nonstop demands, your body may begin preparing early.

In other words, you can start **bracing before you consciously realize you’re stressed.**

Your muscles tighten.
Your breathing may get shallower.
Your attention shifts toward what needs to be handled.
And suddenly Sunday evening doesn’t feel very restful anymore.

🌿 **Try this tonight:**

😮‍💨 Take 3 slow breaths with a longer exhale
📝 Write down the top 3 things that actually need your attention tomorrow
🧠 Remind yourself you do not have to solve the entire week tonight
👇 Relax your jaw and drop your shoulders
📱 Give your brain a little space away from work before bed

Then ask yourself:

**“What is my body preparing for right now?”**

Sometimes noticing the bracing is the first step toward letting some of it go.

💛 Monday will arrive soon enough. Your nervous system doesn’t need to start working the shift on Sunday night.

10/17/2026

🍂 **WARM BOWLS FOR THE LUTEAL PHASE** 🍂

If you notice your appetite, cravings, energy, or mood shift before your period, your meals can help make that phase feel a little more supported.

Think **warm, grounding, balanced bowls** with:

🍗 Protein
🍠 Complex carbohydrates
🥑 Healthy fats
🥬 Fiber-rich vegetables
🌰 Magnesium-rich foods like pumpkin seeds, avocado, beans, and leafy greens

A few cozy combinations to try:

🥣 **Chicken + Sweet Potato Harvest Bowl**
Roasted chicken, sweet potato, sautéed kale, avocado, pumpkin seeds, and tahini.

🌮 **Turkey Taco Bowl**
Ground turkey, roasted sweet potato, black beans, avocado, cabbage, salsa, and cilantro-lime Greek yogurt.

🐟 **Salmon + Ginger Rice Bowl**
Salmon, rice, broccoli, edamame, avocado, sesame seeds, and a ginger-tamari drizzle.

🎃 **Butternut Squash + Sausage Bowl**
Chicken sausage, roasted butternut squash, wild rice, spinach, pumpkin seeds, and a little goat cheese if tolerated.

🥩 **Steak + Root Vegetable Bowl**
Steak, roasted potatoes, carrots, beets, wilted spinach, avocado, and chimichurri.

🍳 **Breakfast-for-Dinner Bowl**
Roasted potatoes, eggs, turkey sausage, spinach, avocado, and pumpkin seeds.

✨ **Luteal Phase Reminder:**
This is not the time to be afraid of carbohydrates.

Pairing quality carbs with protein, fiber, and healthy fat can help make meals more satisfying and support steadier energy when cravings are running a little higher.

Save this for the week before your period. 💛

10/16/2026

🍂 **THE GUT AUDIT CONTINUES: Why bitter greens before a heavy meal?**

Bitter foods have been used for generations as a way to “wake up” digestion before eating.

Think:

🥬 Arugula
🌿 Radicchio
🥗 Endive
🌱 Dandelion greens
🥦 Broccoli rabe

That bitter taste can stimulate the early phases of digestion — including saliva, stomach activity, and digestive secretions — essentially giving your digestive system a heads-up that food is coming.

That can be especially helpful before a richer meal that includes more:

🍗 Protein
🧀 Fat
🍝 Heavier carbohydrates
🍷 Holiday-style or restaurant foods

One easy way to try it:

✨ Have a small handful of arugula or a simple bitter-green salad with olive oil and lemon about 10–15 minutes before your meal.

You don’t need a giant salad. The goal is simply to bring in that bitter taste and give digestion a little support before the heavier foods arrive.

🍂 **Gut Audit Check-In:**
Do heavy meals leave you feeling overly full, bloated, burpy, or like the food just sits there?

Sometimes the first step is not eating less — it’s helping your body get ready to digest what you’re eating.

📞 If heavier meals consistently leave you uncomfortable and you want to take a deeper look at digestion, call our office at **618-391-0605**.

10/15/2026

😴 **There’s a difference between resting… and collapsing.**

Rest is intentional.

Collapsing usually happens when your body has been running on stress for too long.

You push through the week.
You stay productive.
You keep going even when you’re tired.
And then the minute you finally stop…

💥 You crash.

That’s not always the same as true restoration.

🌿 **RESTING** might look like:

😮‍💨 Taking breaks before you’re completely depleted
🛋️ Sitting down without feeling guilty
🚶‍♀️ Gentle movement
📖 Doing something calming
🌙 Protecting your sleep
🍽️ Eating consistently
💛 Giving your nervous system regular opportunities to downshift

🔥 **COLLAPSING** may look more like:

🥱 Extreme fatigue once the pressure is off
📺 Zoning out for hours because you have nothing left
🍬 Reaching for sugar or caffeine to keep going
😵‍💫 Feeling wired all day and exhausted at night
🛌 Spending the weekend trying to recover from the week

When stress is ongoing, your body relies on stress-response hormones such as **adrenaline and cortisol** to help you meet demands.

That system is incredibly useful in short bursts.

But when your days repeatedly become **push → push → push → crash**, it can disrupt the rhythms that influence:

🌙 Sleep and wake cycles
🍽️ Appetite and cravings
⚡ Energy
🩸 Blood-sugar regulation
💛 Mood and emotional regulation

The goal isn’t to eliminate stress.

It’s to give your body opportunities to recover **before it has to force you to stop.**

✨ **This week’s check-in:**

Are you actually resting throughout your week…

or are you waiting until you completely collapse?

Sometimes the most productive thing you can do for your hormones and nervous system is stop treating recovery like something you have to earn. 🌿💛

10/14/2026

🌙 **Want better sleep? Check your thermostat.**

One of the simplest sleep changes may be sitting right on your wall. 👀

For many adults, a bedroom temperature around **65–68°F** can support better sleep. A cooler room works with the body’s natural drop in core temperature as it prepares for sleep.

If your bedroom is too warm, you may be more likely to:

🥵 Toss and turn
💦 Wake up hot or sweaty
😵‍💫 Have more fragmented sleep
⏰ Wake more often during the night

Your body naturally cools as bedtime approaches, so creating a cooler environment can make it easier to fall asleep and stay asleep.

🌿 **TRY THIS TONIGHT:**

❄️ Set the thermostat around **65–68°F**
🛏️ Use breathable bedding
🪟 Keep the room dark
📱 Reduce bright screens before bed
😮‍💨 Give yourself time to wind down

And remember — there isn’t one magic number for everyone. Your ideal temperature may be a little warmer or cooler, so pay attention to how you actually sleep.

✨ **Sleep Check-In:**
Are you waking up hot, throwing the covers off, or constantly adjusting the temperature during the night?

10/13/2026

🍂 **GUT AUDIT CONTINUES: L-Glutamine vs. Zinc Carnosine**

They’re both talked about for gut support — but they don’t do exactly the same thing. 👀

🌿 **L-GLUTAMINE**

L-glutamine is an amino acid that intestinal cells can use as a fuel source.

Think of it as helping provide the **building material and energy the intestinal lining needs to maintain itself.** 🧱

It has been studied for its role in:

✨ Supporting intestinal barrier function
✨ Supporting the cells that line the digestive tract
✨ Helping maintain healthy tight-junction function
✨ Supporting the gut during periods of physical stress

🛡️ **ZINC CARNOSINE**

Zinc carnosine works a little differently.

It combines **zinc + L-carnosine** and has been studied for its ability to support and protect the gastrointestinal mucosal lining.

Think:

🛡️ Protect the lining
🧩 Support mucosal repair
🔥 Help support a healthy inflammatory response
🧱 Support intestinal-barrier integrity

So an easy way to remember the difference:

🌿 **L-glutamine = fuel and nutritional support for intestinal cells**

🛡️ **Zinc carnosine = protection and targeted mucosal support**

And sometimes the question isn’t **“Which one is better?”**

It’s **“Why is the gut lining irritated in the first place?”**

Food reactions?
Medications?
Stress?
Microbial imbalance?
Digestive dysfunction?
Something else entirely?

🍂 **October Gut Audit Reminder:** supplements can support the terrain, but figuring out WHY the gut is struggling is just as important.

📞 If digestive symptoms keep coming back and you want to take a deeper look, call our office at **618-391-0605** and ask about an **advanced digestive study**.

10/12/2026

🚪 **Try the Doorway Reset between meetings or stressful work moments.**

One meeting ends.
Another starts.
An email gets under your skin.
Someone says something frustrating.
And before you know it, you’re carrying that stress into the next room.

Instead, use the doorway as a cue to reset. 🌿

Before you walk through it:

😮‍💨 Take one slow breath in
💨 Exhale longer than you inhaled
👇 Drop your shoulders
😬 Unclench your jaw
🧠 Notice what you’re still carrying from the last interaction
✨ Ask yourself: “Do I need to bring this with me?”

Then step through the doorway with intention.

You’re not pretending the stress didn’t happen. You’re giving your nervous system a chance to recognize:

**That moment is over. This is a new one.**

Even 10–20 seconds can help interrupt the habit of stacking one stressful event on top of another all day long.

💛 Try it today: every doorway becomes a reminder to soften, breathe, and begin again.

Save this one for your next busy workday. 📌

Address

2 Club Centre Court, Suite 3
Edwardsville, IL
62025

Opening Hours

Monday	9am - 6pm
Tuesday	10am - 7pm
Wednesday	9am - 6pm
Thursday	10am - 7pm

Telephone

+16183910605

Website

http://ILiveInWellness.com/

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