Rooted & Rising

Lamisa Wellness Collective

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Health & Fitness
Updated Weekly

A weekly podcast where we tackle the stuff that actually weighs you down. From managing stress to fitness plans that fit your life, eating well, expanding your money mindset, and so much more. It's time to start setting your roots and rising. **Setting, not planning.** lamisawellnesscollective.substack.com

Aug 25

How to Build an Intentional Wellness Budget

Wow. We started The Real Cost of Wellness series EIGHT weeks ago, and today, we finally reach the finish line. If you’ve been along for the entire ride, you know the difference between spending on your health and spending on your anxiety; how the wellness industry pulls on fear, complexity, and identity to get to your wallet; whether the organic premium is worth paying; that the grocery store is a marketing environment; and that supplements don’t need to be FDA-approved to hit shelves. Yes, I’m still shocked about some of these. Now, let’s crunch the numbers. Most Wellness Budgets Don’t Survive the Month, and it’s probably because they’re built on a lack of intentionality. You probably spent a large amount last month, and this month you think restricting yourself will restore the balance, but that’s a plan of deprivation. Or the budget was built on guilt, and that isn’t productive either. So let’s build a specific, value-aligned, flexible budget based on what we’ve learned so far. The Three-Tier Framework Every wellness dollar you spend has a home (or tier, in this case). Tier One: The Essentials This is where your non-negotiable wellness dollars go. Your food budget, medication or supplements that have been cleared with your medical practitioner, and daily movement that keeps your body functional. Don’t yell at me; this does not include your boutique-studio workout classes. When your resources shift, this is the tier to protect. Tier Two: The Optimizers These things improve your quality of life but are not a necessity. Things like supplements that have made a measurable difference, a grocery delivery or meal prep service that you actually use, and higher-quality proteins that keep you fuller longer. This tier is one that you should evaluate quarterly to make sure it’s still benefiting you in the same way. The optimizers earn their spot; these things do not live here only because the marketing is good. Tier Three: The Nice-to-Haves These are the things that bring you pleasure or comfort, but are nothing more than a trendy add-on to your routine. The fancy olive oil, $20 body wash, and adaptogen mix that you love live here. If your resources decrease, this is the tier that goes first. Turning the Framework into a Number Here are the raw, honest steps: * Pull the last three months of your spending, including bank statements, card records, subscriptions—everything. * Sort each item line-by-line based on the three-tier system. No need to feel judged. Just observe. * Set the tier one base so you know exactly how much you need to spend to function properly. * Set your tier two ceiling so you have boundaries. * See what’s left over for tier three. Add the three tiers together, and that is your intentional wellness budget. The Wellness Audit One final step. Go through your current spending and audit your feelings with these questions: * Does this nourish me, or does it reassure me? * Is this tier one, two, or three? * Does it pass the three-question supplement audit? * Is this what my body needs, or what the marketing told me it needs? Typically, this audit clears all confusion and ends up being a smaller budget, but more defensible plan that is entirely, consciously, unapologetically yours. That’s all folks! 5 episodes, 3 newsletters, and 8 weeks of knowledge, power, and wellness in several fonts. If this resonated with you, or you know someone who might love this series, subscribe, gift a subscription, share—we have options! Thank you so much for being here. Every piece from The Real Cost of Wellness series will be linked below in order. And remember, stay rooted. Keep rising. This Substack is reader-supported. To receive new posts and support my work, consider becoming a free or paid subscriber. Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe
Aug 18

Your Grocery Cart and Your Copay Are the Same Conversation

We’ve been taught to keep two completely separate accounts: the grocery bill and the healthcare bill. One is a household expense we compare, scrutinize, and optimize. While the other is ‘just the cost of having a body’. But the research tells a different story. Chronic disease is largely linked to diet, activity, sleep, and stress, and is the single biggest driver of healthcare spending in this country. Unlike your age or genetics, what you put in your grocery cart is one of the few variables you have control over. Preventive (or preventative) and reactive spending are two different sides of the same coin. Once you see it this way, the weekly grocery run looks a lot less like a household errand, and a lot more like a long-term investment. Preventive (Now) Spending: * The better olive oil * Organic berries versus conventional * Time spent cooking as opposed to ordering in * Invisible payoff until it isn’t Reactive (Later) Spending: * The copay you paid with little thought behind the purchase * The prescription refill * The specialist appointment * Urgency is involved Every grocery trip is either preventive spending or an opportunity for it. Food as medicine is a phrase that can make you feel empowered by your food choices, purchase things that make you feel better (mentally more than physically), or make you feel like every meal is a test you can pass or fail. However, the research points to something far more manageable than either of those things. Three Dietary Patterns With the Strongest Evidence * Consistent fiber intake — linked to better cardiometabolic health, more stable blood sugar, and meaningful improvements in both gut and cardiovascular function. * Adequate protein — especially in midlife, when preserving muscle mass becomes harder as estrogen declines and the metabolic consequences compound. * Reducing ultra-processed foods as a dietary majority — the research targets overall patterns; more whole-food options make a big difference. Worth noting what the research doesn't point to: eliminating entire food groups, cutting all sugar, or replacing meals with supplements or powders. Telling people to “just eat better” is not the supportive response those saying it think it is. There are barriers like cost, time, access, and family constraints, which make this statement dismissive. However, some of the most nutrient-dense foods available are also the most affordable. Eating well does not always mean eating expensively. Pre-cut foods, superfood branding, and premium packaging get dressed up as healthier, but they have the same effect. High-Nutrition, Budget Accessible Staples * Dried and canned beans and lentils — protein and fiber at some of the lowest cost per serving available * Frozen vegetables and fruit — harvested and frozen at peak ripeness; nutrient retention often equals or exceeds fresh produce that’s traveled to the store * Oats — fiber, complex carbohydrates, sustained energy, blood sugar support * Eggs — complete protein, B vitamins, choline for cognitive health * Canned fish — sardines, salmon, tuna — omega-3s and protein at a fraction of fresh cost * Seasonal produce — peak nutrition at the lowest price point, no organic premium required Managing a chronic condition costs more, for longer, than not developing one. Medication, monitoring, and specialist appointments are not one-and-done costs; they compound over years. Genetics, access, stress, and life circumstances all shape health outcomes in ways none of us fully control. But there are things, like eating habits, that we do have full control over. Building a cart that leans preventive doesn't require a nutrition degree or a bigger budget. It requires a simple filter. For most items, ask whether it's delivering protein, fiber, or ideally both. If a category of your cart, snacks in particular, is consistently delivering neither, that's useful information. Here are four questions to ask as you fill your cart: * Is this mostly one recognizable ingredient, or a list I need to decode? * Does this give me protein, fiber, or both? * Would this still feel like the right choice if the packaging were plain and nobody was talking about it? * Am I reaching for this out of habit or intention? There is one episode left in the Real Cost of Wellness Series, and it’s taking everything we’ve covered and turning it into an actual plan: a personal wellness budget built on knowledge. If this one shifted how you think about your grocery run, or if you know someone who would benefit from this episode, share it! Stay rooted. Keep rising! Did you see last week’s newsletter? This Substack is reader-supported. To receive new posts and support my work, consider becoming a free or paid subscriber. Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe
Aug 4

Is Your Supplement Routine Working?

If you’re like most of the women in this community, you probably have six to twenty supplements in your supplement drawer. For whatever reason, you heard all of these were amazing, so you decided to purchase them and change your life. That’s usually how the story goes, but answer me this: what does each of those supplements do, and are you still taking them? The gap between what we buy and what we can defend is what I’d like to dive into today. We’re talking about the supplement industry, what it is legally, what the research actually supports (especially for women in midlife), and how to walk away spending a lot less for a lot more clarity. The Law You Didn’t Know You Were Trusting Here’s a fact most U.S. citizens don’t know: In the United States, dietary supplements aren’t regulated like pharmaceutical drugs. The FDA does not approve supplements before they reach shelves, and manufacturers are not required to prove their products are safe or that they work before they sell them to you. This is the law. The Dietary Supplement Health and Education Act of 1994 states that the FDA can only step in after a product on the market has been proven to cause harm. So, there’s a high chance that many, if not all, of your supplements have never been independently checked to confirm they contain what the labels claim and what the marketing promises. The Regulatory Reality * Supplements don’t require FDA approval before going to market * Manufacturers are not required to prove safety or efficacy before selling * Labels may not accurately reflect what’s actually in the product * Third-party testing exists, but it’s not mandatory * The FDA can only act after harm is demonstrated post-market This is not to say all supplements are scams. Some are third-party tested, backed by solid research, and do exactly what they claim to. The issue is that the industry is built in a way that makes it difficult to tell the difference between what really works and what’s beautifully packaged hope. The Three Pricing Levers If you’ve been following this series, you already know the wellness industry sells on three levers: fear, identity, and complexity. The supplement aisle uses all three more skillfully than almost anywhere else. “Your cortisol is through the roof” is one of many ways they embed fear and weaponize urgency around a threat you cannot see or measure, pushing you to buy a fix. For women navigating the disorienting symptoms of perimenopause, that language hits us hard. Terms like “Glow Protocol” and “Hormone Harmony” use identity to suggest that buying the bottle makes you a certain kind of woman. Proprietary blends that hide actual dosages are how the industry uses complexity to confuse the consumer. They use clinical-sounding language on products with no clinical research behind them and influencer partnerships that read like endorsements to get consumers to spend. A confused consumer is a spending consumer! Red Flags in Marketing * “Proprietary blend” hides individual ingredient doses behind a trademarked name * Before/after testimonials are not clinical evidence, and legally distinct from proven results * “Clinically studied ingredients” suggest the ingredient may be studied; however, the finished product rarely is * Influencer endorsements are often paid partnerships, disclosed or not * Urgency tactics like “limited batch,” “selling out fast” are classic fear-based conversion tactics What Actually Has Evidence Behind it for Women in Perimenopause and Menopause? Magnesium glycinate is best tolerated for sleep and anxiety. Magnesium citrate is great for digestive support. Magnesium oxide is cheapest but least bioavailable. Vitamin D3 + K2 supports bone density, immune function, mood, and cardiovascular health. Get your levels tested before supplementing. Omega-3s (EPA/DHA) support cardiovascular health, inflammation, brain function, and mood. Look for 1,000mg+ combined EPA/DHA and third-party tested. Algae-based for non-fish-eaters. Creatine monohydrate supports muscle preservation, cognitive function, and fatigue, all areas where declining estrogen creates real vulnerability. Probiotics support gut and immune health but are strain-specific. The Three-Question Audit Go to the place you keep your supplements, pull everything out, and for each one, ask yourself: * Why am I specifically taking this currently? * Is there peer-reviewed research behind this, or just fun marketing? * Have I noticed a specific, measurable difference since I started taking this? * Bonus: Does my practitioner support me taking this? After all of that, bring what’s left to your doctor, your OB-GYN, or a functional medicine practitioner that you trust for input. Supplements interact with medications, affect hormone levels, and can be contraindicated with specific conditions. No brand can replace a practitioner who sees your full picture. What Enough Actually Looks Like A clean, intentional supplement routine is three to five supplements, each with a clear reason and research behind it, chosen in conversation with someone who knows your health history, and purchased from brands that do third-party testing. Look for NSF Certified for Sport, USP Verified, or Informed Sport on the label. When I did this audit on my own routine, I cut my monthly supplement spending by more than half, and I cleared more than half of my supplement drawer too. The goal was never to be anti-supplement. It’s to become someone who spends on outcomes instead of anxiety and shift from reactive to intentional. Until next time. Stay rooted. Keep rising. If this one hit home, share it with someone who needs the permission slip and subscribe. Find me at Lamisa Wellness Collective on Facebook, Lamisa Carradine on LinkedIn, and @lamisacarradine on Instagram. I’d love to hear about your experience. Did you see the last LWC newsletter? Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe
Jul 21

What is the 'Organic' Label Actually Selling?

Have you ever felt like you were ‘doing the right thing’ by buying organic, but cutting corners if you weren’t? Honestly, the organic label has become a moral compass, guilting people into paying extra for the exact same produce—and frankly, I’m over it. According to USDA Pesticide Data Program testing, for most produce, pesticide residue on washed conventional food falls well within established safety limits. However, marketing has led us to believe otherwise. The wellness industry built that confusion deliberately. This episode is where we dismantle it. The EWG’s (Environmental Working Group) Clean Fifteen and Dirty Dozen are two frameworks that changed how I approach organic versus conventional grocery shopping. The Clean Fifteen The Clean Fifteen is a list of 15 produce items that have the least amount of pesticide residue, according to EWG’s analysis of the most recent USDA data. This year on the Clean Fifteen, in order, are: * Pineapples * Sweet Corn * Avocados * Papaya * Onion * Frozen Sweet Peas * Asparagus * Cabbage * Cauliflower * Watermelon * Mangoes * Bananas * Carrots * Mushrooms * Kiwi The Dirty Dozen According to the EWG’s most recent analysis, the following 12 fruits and vegetables are most contaminated with pesticides, aka the Dirty Dozen: * Blueberries * Potatoes * Pears * Blackberries * Apples * Cherries * Peaches * Nectarines * Grapes * Strawberries * Kale, Collard/Mustard Greens & Spinach Buying organic is much more expensive than buying conventional groceries, but you don’t always have to reach for the organic option, especially because those are not free of pesticides either. Remember: eating more fruits and vegetables, organic or conventional, is almost always better than eating fewer because organic felt too expensive. Being well means eating well, moving your body, and making informed choices that leave you feeling connected with yourself. Quantity and variety move the needle far more than the label does. Next week we're going somewhere even more eye-opening, inside the supplement drawer. If the grocery store is a marketing environment, the supplement aisle is where that marketing gets most expensive. See you there. Did you see the last LWC newsletter? Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe
Jul 7

The Hidden Price We Pay for Wellness

Last week, I announced The Real Cost of Wellness series, a series meant to pull back the curtain on the real economics of eating well and living well in midlife, and here we are. Today's episode, The Real Cost of Wellness: The Wellness Tax, is where it actually starts. I've paid this tax more times than I'd like to admit. The wellness industry quietly charges every time we buy something out of fear instead of fact, and now, the global wellness industry is worth $5.6 trillion. Of course, there are products that are genuinely beneficial for health and wellness, but I’d be remiss if I didn’t acknowledge the thousands of supplements, detox kits, powders, and other products aimed at women navigating hormonal changes. Yes, some products really do earn their prices. But many products sell a feeling, rather than a result. That is the wellness tax. And I’m here to help you spot it and make informed decisions. In this episode, we’ll walk through the 3 tricks the industry leans on: * The urgency of marketing language * The identity we're really buying when a label says "clean" or "toxin-free” * The way a confusing market keeps us reaching for products to feel like we understand our bodies Then I hand you the one question that's saved me more money than any budget spreadsheet ever has: is this nourishing something real, or is this reassuring something real? Here’s something else to sit with: think about your last three wellness purchases and ask (and answer) yourself: Did this nourish or reassure me? There are no right or wrong answers. This week, we’re starting with an essential, foundational step: building awareness. If this resonated with you, please leave a comment to let us know you liked it. If you know someone who could benefit from this information, share it! We’ve got four more powerful episodes in store, so make sure you’re subscribed so you don’t miss a thing! Did you read last week’s newsletter? This Substack is reader-supported. To receive new posts and support my work, consider becoming a free or paid subscriber. Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe
Jun 23

How to Make Money While Traveling in 2026

What if your income didn’t have to be tied to one city, desk or timezone? Let’s break down the most practical, tested strategies that real travelers are using to make real money on the road. No massive following required, no trust fund, and no new degrees, just you, your assets, and skills you already harbor. By the end of this guide, you’ll have at least two or three ideas you can start researching today. Part One: Work With Your Assets Assets are things that you own or control that hold monetary value. For example, your home, vehicle(s), and things of that nature. Here’s how people are doing it: 1. House Sitting Sometimes, homeowners going on vacation need someone responsible to stay in their home, usually rent-free, in exchange for caring for the property and sometimes pets. You pay a small annual membership to platforms like TrustedHousesitters, HouseCarers, or Nomador, and then apply to sit worldwide at no additional cost. Pro tip: try exploring smaller cities first to gain authority on the site and find hidden gems more easily! What makes a great profile: Clear photos of yourself, genuine references (past neighbors, employers, pet owners all count), personalized application messages, and any pet care experience you have. Income potential: Eliminating rent entirely for months at a time. 2. Rent Your Own Space You can list your home, apartment, or even a spare room on Airbnb or Vrbo while you're away on vacation or for any extended stays you have planned. Pro tip: Hire a local co-host or property manager (they take 15–25%) so you earn passively while you’re away. Put valuables in a locked closet. Test it for one trip before committing long-term. Income potential: In a mid-size U.S. city, even a modest one-bedroom can bring in $80–$150 per night. Six weeks of bookings could cover your entire trip. 3. Rent Your Vehicle Outdoorsy and RVshare let you rent vehicles while you're not using them. Income potential: Camper vans can earn $150–$350 per night in peak season. Even a regular car on Turo can bring in $40–$80 a day. If your van sits in a driveway for three weeks while you're traveling, that's potentially $3,000–$7,000 you could be making. Part Two: Work With Your Skills The remote work revolution has genuinely changed what's possible. It allows you to work for yourself on your terms wherever you happen to be. 4. Freelance Your Skills If you have a marketable skill: writing, design, development, video editing, social media management, bookkeeping, translation, you can sell it online, from anywhere. Popular platforms to find clients are: * Upwork — Great for longer-term client relationships * Fiverr — Packaged services at fixed prices * Toptal — Elite-tier, highly vetted site * LinkedIn for direct outreach Before you travel: Build a small portfolio. Do a couple of projects for small businesses or nonprofits. Get testimonials. By the time you leave, you’ll have proof you can do the work. 5. Teach Online Teaching English (or any skill you have) online remains one of the most accessible income streams for travelers. Platforms like Cambly, iTalki, and Preply connect you with learners worldwide. Cambly lets you log in and take calls on your own schedule with no lesson planning required. Outschool (creative classes for kids), Skillshare and Udemy (pre-recorded courses that earn royalties), and Maven (live cohort courses with premium pricing) all work for any skill you have. Income potential: Pay ranges from $10–$30+ per hour depending on the platform and your reviews. 6. Remote Work The number of companies hiring fully remote roles has exploded (even with layoffs), and not just in tech, but in marketing, operations, finance, project management, HR, and more. Where to look: We Work Remotely, Remote.Co, FlexJobs, LinkedIn (filter by ‘Remote’), and Wellfound for startup roles. Pro tip: If you’re currently employed, consider simply asking your manager about a remote arrangement. The worst they can say is no, and many people are surprised by a yes! 7. Content Creation Content creation is simply making social media content and publishing it. YouTube, Instagram, TikTok, blogs, and newsletters can all generate income, but building a content business takes 2–5 years for most creators. That said, if you’re already traveling, you’re sitting on content. Even a modest following can generate affiliate income from day one. Pro tip: Don’t try to do everything at once. Pick one platform and document what you’re already doing. Consistency for six months beats perfection on day one. 8. Work Exchange & Holiday Visas For longer stays, local gig work and exchange programs are a great option. Workaway and Worldpackers connect travelers with hosts who need help (hostel front desk, organic farms, surf schools) in exchange for accommodation and sometimes meals. In countries with a lower cost of living, dramatically cutting expenses has the same effect as earning more. Working holiday visas: If you’re under 30 (or 35 in some cases), countries including Australia, New Zealand, Germany, Japan, and South Korea offer visas that let you work legally for up to a year. Task-based gig apps: TaskRabbit (U.S. & UK) and Airtasker (Australia) let you pick up one-off tasks like moving help, handyman work, or delivery wherever you land. The world doesn't get smaller when you start moving through it; it gets bigger, and so do you. Whether you're house sitting in Portugal next spring or freelancing from a café in Bali, the income to support that life is more within reach than you think. You're already rooted, now it's time to rise! Did you see the last Lamisa Wellness Collective post? This Substack is reader-supported. To receive new posts and support my work, consider becoming a free or paid subscriber. Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe
Jun 9

The Beginner's Guide to Investing Before It's Obvious

A seed isn't something you sprinkle on yogurt. It's the very first dollar that starts an empire. We went deep on seed nutrition last episode. Now we're making the pivot from your plate to your portfolio. Seed capital, early-stage investing, the seed mindset for personal finance, and the legendary bets that changed the world. This one is for every woman who's ready to start planting for her financial future. New here? Check out the first part of the series, all on The Power of Seeds in the body (chia, flax, hemp, sunflower, etc.). Seed capital is the very first formal funding a startup receives. Like a seed in the ground. It takes a founder from an idea or prototype to a real operating business with a product, a team, and maybe even early customers.Startup funding moves through stages. Before seed, there's often pre-seed— the founder's own savings or money from friends and family. After seed comes Series A, B, C, and beyond. Each stage involves more money, more formal investors, and a more mature company. Seed is where the earliest believers show up. Seed Capital at a Glance * Seed capital is the very first formal funding a startup receives * Typical seed round size is $250,000 to $5 million (varies by industry and geography) * This money is used for: product development, early hiring, market research, and initial operations * Investors receive equity (ownership) in exchange for capital * Pre-seed is often informal; seed involves more formal term sheets and due diligence * Average seed investor holds equity for 7–10 years before a liquidity event What are Investors Looking For? At the seed stage, investors are primarily betting on the founder, not the product or the market. Do they (founder) have grit? Beyond the founder, they want: a large, addressable market (is this worth solving at scale?); evidence that you understand the problem deeply; and early signals, customer interviews, waitlists, beta users, any proof that real people want what you're building.Many investors prefer co-founding teams over solo founders because having a partner through the difficult moments matters. That said, exceptional solo founders get funding too! What Kills a Pitch? * Can't explain the problem you're solving within five minutes. If it's that hard to understand what you do, that's a signal. * Unrealistic financial projections with no basis in reality. Investors have seen real numbers — they'll know. * No clear understanding of who the customer actually is. * Arrogance. Investors at this stage are looking for coachable people willing to learn and pivot. The best founders are confident and humble at the same time. Can Everyday People Invest in Startups? Well, yes. Historically, early-stage investing was limited to accredited investors (people with a net worth over $1 million or income above $200,000). The JOBS Act of 2012 changed that significantly. Under Regulation Crowdfunding (Reg CF), anyone can now invest in startups through regulated platforms.Platforms to know: Wefunder, Republic, StartEngine, MainVest. Browse active campaigns, read disclosure documents, and invest from a few hundred to tens of thousands of dollars.But hear the risks clearly: Most startups fail. Most seed-stage companies will never return your investment. This is high-risk capital, money you should be genuinely prepared to lose entirely. But there is no public market for your shares until the company is acquired or goes public, which can take a decade.Best practice: Invest small amounts across many companies. Treat it like the high-risk slice of your portfolio. Diversification matters here just as much as anywhere else. You have to plant something before you can harvest anything. That’s a wrap on The Power of Seeds: From Your Plate to Your Portfolio. If something in this series landed for you, I want you to sit with it. Then I want you to do one thing. Plant one seed this week; in your kitchen, in your finances, or in yourself. And if you want more of these mind, body, and money conversations that actually meet you where you are, hit the subscribe button right now! Did you see part one of The Power of Seeds? Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe
May 26

The Simplest Way to Fix Your Gut, Mood, and Energy at Once

Seeds are nature’s original multivitamin. Inside every single seed is everything a plant needs to survive, and when we eat them, we tap into that same concentrated power. Every few years, seeds start trending (chia seed pudding, adding hemp seeds to açaí bowls, etc.), but the truth is, humans have been eating seeds for thousands of years. Seeds are packed with nutrients that include anti-inflammatory compounds, heart and brain health agents, fiber, protein, healthy fats, and so much more. Here are our favorites with science to back them up. Flaxseeds: The Omega-3 Powerhouse Flaxseeds are rich in omega-3 fatty acids (ALA, alpha-linolenic acid), which are critical for brain and heart health and help reduce inflammation. Flax is also the number one dietary source of lignans, phytoestrogens studied for reducing cancer risk and supporting hormonal balance, especially during perimenopause. Flaxseed Facts: * One of the richest plant sources of omega-3 fatty acids (ALA) * Rich in lignans, among the highest of any food studied * High in soluble and insoluble fiber, excellent for gut health * Supports heart health, hormone balance, and inflammation reduction * Must be ground for optimal nutrient absorption * Daily suggested amount: 1–2 tablespoons of ground flax Reminder: grind the flaxseeds so you can absorb the nutrients inside their hard shells. Once ground, store them in the fridge. Chia Seeds: The Hydration Hero Chia seeds keep you full longer and slow digestion because they absorb up to 12x their weight in water. Two tablespoons deliver 10g of fiber and ~5g of protein, which naturally curbs appetite. One serving adds omega-3s, magnesium, calcium, and phosphorus to your diet. Chia Seed Facts: * Absorbs up to 12x its weight in water, promotes satiety * ~10g fiber per 2 tablespoons, excellent for digestion and blood sugar * Complete source of omega-3 ALA * Rich in calcium, magnesium, and phosphorus * No grinding required, easy to add to any meal * Fun fact: ancient Aztec warriors used chia as a primary fuel source Reminder: drink plenty of water with chia seeds. Sunflower Seeds: The Mood Booster Sunflower seeds are one of the best food sources of vitamin E, a powerful antioxidant that protects cells and supports immunity. They're rich in selenium, magnesium, and B6 for mood regulation. They also contain tryptophan, the amino acid precursor to serotonin, which can actually affect your mood. Sunflower Seed Facts: * One of the highest food sources of vitamin E * Rich in selenium, supports thyroid function and immune health * Contains tryptophan, precursor to serotonin (mood support) * High in magnesium, important for sleep, muscle function, and stress response * Great nut-free, high-protein snack option * Sunflower seed butter: excellent alternative for those with nut allergies Hack: Sunflower seed butter is a great, nut-allergy-friendly alternative to peanut butter. More Seeds to Know Pumpkin Seeds —A zinc powerhouse for immune function, wound healing & testosterone, and high in magnesium Hemp Seeds — Complete protein with all 9 essential amino acids Sesame seeds — Contains sesamin & sesamolin for blood pressure support and has more calcium than dairy Poppy seeds — Solid source of calcium, manganese & magnesium, plus healthy fiber and unsaturated fats Now that you know the facts, here is how to build the habit. * Start with the seed you like most and make it easy to access. Keep flax, chia, or a seed that you like in a visible spot on your counter. * Week one: Add one seed to one meal a day. * Week two: Add a second seed or a second meal. * Keep consistent. You could be consuming 3-4 seeds daily within the month of this exercise. If you, or someone you know, benefits from any of this information, please do not hesitate to subscribe for more episodes every single week! Oh, and send me a message if you try my smoothie recipe! Did you see last week’s post? Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe

A weekly podcast where we tackle the stuff that actually weighs you down. From managing stress to fitness plans that fit your life, eating well, expanding your money mindset, and so much more. It's time to start setting your roots and rising. **Setting, not planning.** lamisawellnesscollective.substack.com

Creator

Lamisa Wellness Collective
Years Active

2025 - 2026
Episodes

35
Rating

Clean
Copyright

© Lamisa Wellness Collective
Show Website

Rooted & Rising