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Monday 9am - 5pm Wednesday 9am - 5pm Friday 9am - 5pm Saturday 9am - 5pm

https://www.juliespinale.com/the-program

Well Integrated by Julie Spinale, Boston, MA (2026)

05/08/2023

Drinking water is essential for maintaining overall health and well-being. It plays a critical role in various physiological processes and functions in the human body. Here are some of the reasons why drinking water is so important:

1. Regulates body temperature: Water helps regulate body temperature by distributing heat throughout the body and allowing for heat dissipation through sweating.
2. Aids in weight management: Drinking water can help with weight management by increasing feelings of fullness and boosting metabolism, leading to reduced calorie intake and increased calorie burning.
3. Lubricates joints: Water helps to lubricate and cushion joints, reducing friction and promoting flexibility and mobility.
4. Regulates body temperature: Water helps regulate body temperature by distributing heat throughout the body and allowing for heat dissipation through sweating.
5. Supports digestion and absorption: Water aids in the breakdown of food and the absorption of nutrients in the digestive system. It also helps prevent constipation by keeping the stool soft and promoting regular bowel movements.
6. Maintains hydration: Water makes up around 60% of the human body and is vital for maintaining proper hydration. Dehydration can lead to various health issues, including fatigue, dizziness, and impaired cognitive function.

Drinking water is essential for maintaining optimal physiological functions, promoting overall health, and preventing various health issues related to dehydration.

The average recommended intake is 8 cups (64 ounces) of water per day for the average adult, but individual needs may vary.

Cheers!

10/22/2022

CREATING HEALTHY BOUNDARIES
*
Setting clear boundaries in your life is essential for self-care and well-being. It is the highest form of self love and respect.
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For some of us, setting personal boundaries comes more naturally, while for others it can be overwhelming and takes practice. 🙋🏼‍♀️ but you can do it and below I will share what I believe can help you in starting.
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Because setting a boundary is only for ourself and NOT someone else, it’s important to listen and trust yourself which is why the first step is just that.

1. Become aware of what boundaries you want to set - really tune into your emotions and thoughts. The strongest indicator of our boundaries is our emotions.

2. Once you’re aware, clarify and articulate your boundary to YOURSELF and why that is a boundary for you. - Believing that YOU are OK just the way you are.

3. Expressing it to your partner - making sure to express this is about you not them.

Remember a boundary is a personal
checking system of “is this aligned with me”. A boundary is not a barrier to keep someone far away, a boundary is a criteria that you check with yourself to not lose yourself or cross yourself. It is a safe space of reflection. It allows you to value you currently are before deciding Who you are ready to be or not becoming what someone else wants you to be.
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Setting healthy boundaries can lead to:
-Better communication
-Improved self-awareness
-Better stress Managment
-Better self care

💓

08/04/2022

Happy summer!! ☀️☀️

It’s been a hot one and we are making sure to stay well hydrated!! But just as important is getting in those antioxidants, proteins and vitamins!

This snack plate (or mix up) is currently on re-run on my counter. And my kiddos are drawn to it because of the variety, colors and ease of just picking at it 😂

Try it or play around with other fun, colorful ideas!! 🍓🍉🍍🍏🥭🥥

05/16/2022

In Gut Health 101 we discussed the symptoms that most aren’t conscious are related to their gut.

If you think you’re experiencing any of the symptoms listed in my previous post, feel free to reach out!

Once we find and address the root cause to your gut issues, implementing lifestyle changes such as mindfulness practices, meditation, probiotics and yoga will assist your healing journey.

Book a free consult to learn more - link in bio!

05/16/2022

In Gut Health 101 we discussed the symptoms that most aren’t conscious are related to their gut.

If you think you’re experiencing any of the symptoms listed in my previous post, feel free to reach out!

Once we find and address the root cause to your gut issues, implementing lifestyle changes such as mindfulness practices, meditation, probiotics and yoga will assist your healing journey.

Book a free consult to learn more!
https://calendly.com/juliespinale/15min

05/12/2022

GUT 101: Symptoms

Weakened Immune system: 80 percent of our immune tissue system is found in our gut. Gut bacteria is the very organ that is signaling to the immune system to start working. It will cease to function without gut bacteria telling it what to do. What does this mean? That your immune system needs a healthy gut and microbiome to thrive properly. Weakened immune system symptoms could present as: high stress, colds and other viruses taking longer to heal, frequent infections, feeling tired all the time.

Hormone Imbalances: Hormones are produced in your gut. If you have a dysbiotic gut, you are not producing or balancing the hormones the way your body should be. Hormone imbalances could present as: lethargy, mood swings, acne, weight gain, fatigue and/or fatigue.

Mood/emotions: The gut is referred to as the "second brain". The brain (the CNS, central nervous system) and the gut (the ENS, the enteric nervous system) communicate constantly with each other along the vagus nerve. This is known as the ‘gut brain connection’. The gut nervous system lies in the lining of the digestive track starting in the esophagus, and ending in the colon, and it is here that approximately 80 percent of your neurotransmitters are produced. When there is disbiosis in the gut it can show as stress and anxiety. In essence a troubled
mind can create a troubled gut, which, in turn, can contribute to the troubled mind creating a feedback loop of trouble. Mood/emotional disturbances could present as: severe anxiety, stress coupled with digestive issues, headaches, feeling down.

If you are dealing with any of the three symptoms above then starting with the gut could be the next step in your healing journey.

05/12/2022

GUT 101: Symptoms

Weakened Immune system: 80 percent of our immune tissue system is found in our gut. Gut bacteria is the very organ that is signaling to the immune system to start working. It will cease to function without gut bacteria telling it what to do. What does this mean? That your immune system needs a healthy gut and microbiome to thrive properly. Weakened immune system symptoms could present as: high stress, colds and other viruses taking longer to heal, frequent infections, feeling tired all the time.

Hormone Imbalances: Hormones are produced in your gut. If you have a dysbiotic gut, you are not producing or balancing the hormones the way your body should be. Hormone imbalances could present as: lethargy, mood swings, acne, weight gain, fatigue and/or fatigue.

Mood/emotions: The gut is referred to as the "second brain". The brain (the CNS, central nervous system) and the gut (the ENS, the enteric nervous system) communicate constantly with each other along the vagus nerve. This is known as the ‘gut brain connection’. The gut nervous system lies in the lining of the digestive track starting in the esophagus, and ending in the colon, and it is here that approximately 80 percent of your neurotransmitters are produced. When there is disbiosis in the gut it can show as stress and anxiety. In essence a troubled
mind can create a troubled gut, which, in turn, can contribute to the troubled mind creating a feedback loop of trouble.
Mood/emotional disturbances could present as: severe anxiety, stress coupled with digestive issues, headaches, feeling down.

If you are dealing with any of the three symptoms above then starting with the gut could be the next step in your healing journey.

05/10/2022

GUT HEALTH 101:

The root to many illnesses these days are related to the gut. If you are struggling with symptoms such as weakened immune system, hormone imbalances, and mood swings then healing the brain-gut connection could be the first place to start your healing process.

04/24/2022

Dry Brushing 101: Healing.

My favorite is Manual lymph-drainage massage!
Manual Lymphatic Drainage massage is a terrific tool to boost the body’s natural (but sluggish) detox system. If done regularly, it trains the lymphatic system to operate more smoothly, and you’ll find you’ve got lasting energy and less sluggishness yourself! It’s a great addition to any wellness regimen.

04/22/2022

Lymphatic System 101:

>> Slide for the common causes and signs of a congested lymphatic system.

Tomorrow we share ways you can heal, stay tuned 👍

Well Integrated by Julie Spinale

05/08/2023

10/22/2022

08/04/2022

05/16/2022

05/16/2022

05/12/2022

05/12/2022

05/10/2022

04/24/2022

04/22/2022

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