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Mindset Member Newsletter for February 19th, 2024

Incorporating YET!

This Week’s Info

  • Mobility Focus: Hip IR

  • Stability Goals: 4pt / Tripod

  • Skill Work: Lateral Lunge

  • Mindset: Incorporating Yet!

WOD Programming Schedule

  • Monday – Met Con
  • Tuesday – Pliability
  • Wednesday – Strength
  • Thursday – Met Con
  • Friday – Pliability
  • Saturday – Strength

March 4th – 9th: Movie Week!

Announcements

Come enjoy a hidden gem of Kalamazoo February 29 – March 3, 2024! RADFest, or the Regional Alternative Dance Festival, has been hosted by Wellspring Cori Terry & Dancers for the last 15 years. This festival invites choreographic submissions from all over the world and shows are curated by an expert panel. There are 6 performances throughout the weekend to pick and choose from – see one or see all six!

Dr. Allyson will be performing on Thursday, February 29th at 7pm in the Michigan-Made show! In addition, Dr. Allyson will be leading an improvisation jam on Friday, March 1st during Art Hop. Come join in the movement fun or watch as others explore structured improvisation prompts at 5:30pm in the Judy Jolliffe Theater in the Epic Center.

HERE is a link to see all of the performance options and buy tickets! This is a great event that supports both local artists and artists from around the world!!

Dr. Sean Clark, DPT, PT

Want to know more about our Fit3D Scanner? We would love to tell you!

Here is the list of what is included in your body scan. This information can help you achieve your health goals in a safe and smart way!

To learn more or schedule, call 269-447-2672 or talk to Coach Patrick directly!

Dr. Sean Clark, DPT, PT

This phase we will be focusing on our MOBILITY!

You will note that there will be extra focus during the cool downs and movement lessons.

Enjoy!

Dr. Sean Clark, DPT, PT

Did you know that Coach Patrick offers 1:1 and group sessions for any additional goals you might have!

Want to be able to do a pull-up? Don’t feel your squat is as good as it can be?

Contact him directly or by calling the office at 269.447.2672!

Dr. Sean Clark, DPT, PT

Mindset Health Tip

Learning the power of the word YET is one of the ways you can develop a GROWTH MINDSET. As you can imagine, this is really important to us here at Mindset. This is one of the many ways we hope to help you, our community and the world!

Check out this quick article about 10 ways to develop a GROWTH MINDSET!

Functional Medicine Corner

A recent study published in JAMA Neurology has found that there are a few modifiable risks that can increase our chances of developing dementia in the future. These include:

  • Social isolation

  • Alcohol abuse

  • Depression

  • Hearing impairment

These are in addition to chronic conditions such as heart disease and diabetes. The good news is that if we actively work to make some adjustments in our daily lives to address the factors above, we can play a role in decreasing our chance for memory impairment in the future! Actions we can take include:

  • Spend time with friends and loved ones

  • Make time to enjoy hobbies that bring joy or peace

  • Find a therapist to help process emotions and past trauma

  • See your doctor to evaluate for hearing loss if there is concern

  • Get enough good sleep

  • Keep coming to the gym, for physical and mental health boosts

The good news is that we have some control over several aspects of our health, allowing us a greater chance of maintaining optimal brain function throughout our lifetime.

~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!

Member of the Month

Introducing Renee Huyck!

This incredible athlete is one tough cookie! She works hard here at Mindset and she is an incredible pitcher in her main sport of softball. If she is on the mound, you don’t want to be in the batter’s box.

Renee is a force to be reckoned with! She works hard, lifts heavy and focuses on her technique during every movement! She might be quiet at times but that is only because she is FOCUSED.

Give her some love as she is in training for her upcoming softball season!!!

Community Partners

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

What’s the difference between a juice and a smoothie?

  • The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
  • By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
  • The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
  • Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

  • Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
  • Easy way to incorporate more fruits and veg in diet than eating produce alone.
  • Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.

Mindset Member Newsletter for February 12th, 2024

Doing Hard Things!

This Week’s Info

  • Mobility Focus: Global

  • Stability Goals: Rotator Cuff 90

  • Skill Work: Retro Lunge

  • Mindset: Doing Hard Things

WOD Programming Schedule

  • Monday – Met Con
  • Tuesday – Pliability
  • Wednesday – Strength
  • Thursday – Met Con
  • Friday – Pliability
  • Saturday – Strength

March 4th – 9th: Movie Week!

Announcements

Want to know more about our Fit3D Scanner? We would love to tell you!

Here is the list of what is included in your body scan. This information can help you achieve your health goals in a safe and smart way!

To learn more or schedule, call 269-447-2672 or talk to Coach Patrick directly!

Dr. Sean Clark, DPT, PT

This phase we will be focusing on our MOBILITY!

You will note that there will be extra focus during the cool downs and movement lessons.

Enjoy!

Dr. Sean Clark, DPT, PT

Did you know that Coach Patrick offers 1:1 and group sessions for any additional goals you might have!

Want to be able to do a pull-up? Don’t feel your squat is as good as it can be?

Contact him directly or by calling the office at 269.447.2672!

Dr. Sean Clark, DPT, PT

Mindset Health Tip

Have you watched “You Are What You Eat: Twin Experiment” on Netflix yet?

This is an interesting recap of multiple sets of identical twins changing their diets and lifestyles for eight weeks in a unique scientific experiment format designed to explore how certain foods impact the body.

Of course, this experiment has its flaws but you might enjoy seeing a body scanner basically the exact same as our Fit3D! So cool that we have such a high-tech piece of equipment right inside our facility.

So let me know what you think if you have seen it!

Functional Medicine Corner

We all feel best when we have clarity and focus while moving through a busy workday. And yet I’m sure we’ve all had days when we feel that despite our best efforts, our brain feels like it is trudging through mud, just trying to keep up.

Thankfully, mother nature has provided several nutrients that can help to improve brain function. Sometimes improving our mental processing can be as easy as including a few of these phytonutrients into our day!

Zeaxanthin benefits your eyes, skin, and areas of the brain responsible for decision making and processing. This nutrient can be found in pistachios, broccoli, spinach, and lettuce.

Anthocyanins help to increase blood flow to the brain, especially areas related to memory and attention. These are especially high in blueberries, blackberries, and elderberries.

Lignans and quercetin are both powerful antioxidants, helping to decrease inflammation which can impact brain function. These nutrients can be found in foods such as flax and sesame seeds, red onions, apples, and Brussels sprouts.

Resveratrol is a power antioxidant that can protect us against stress. This is found in highest quantity in grapes.

If you work on incorporating at least some of these colorful foods into your day, it will not only benefit your body, but also help your brain function optimally. A little brain boost!

~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!

Member of the Month

Introducing Renee Huyck!

This incredible athlete is one tough cookie! She works hard here at Mindset and she is an incredible pitcher in her main sport of softball. If she is on the mound, you don’t want to be in the batter’s box.

Renee is a force to be reckoned with! She works hard, lifts heavy and focuses on her technique during every movement! She might be quiet at times but that is only because she is FOCUSED.

Give her some love as she is in training for her upcoming softball season!!!

Community Partners

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

What’s the difference between a juice and a smoothie?

  • The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
  • By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
  • The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
  • Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

  • Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
  • Easy way to incorporate more fruits and veg in diet than eating produce alone.
  • Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.

Mindset Member Newsletter for February 5th, 2024

Welcoming Challenges

This Week’s Info

  • Mobility Focus: Global

  • Stability Goals: Rotator Cuff 0-90

  • Skill Work: Squat

  • Mindset: Welcoming Challenges

WOD Programming Schedule

  • Monday – Met Con

  • Tuesday – Pliability

  • Wednesday – Strength

  • Thursday – Met Con

  • Friday – Pliability

  • Saturday – Strength

March 4th – 9th: Movie Week!

Announcements

Want to know more about our Fit3D Scanner? We would love to tell you!

Here is the list of what is included in your body scan. This information can help you achieve your health goals in a safe and smart way!

To learn more or schedule, call 269-447-2672 or talk to Coach Patrick directly!

Dr. Sean Clark, DPT, PT

This week we will be focusing on our MOBILITY!

You will note that there will be extra focus to the cool downs and movement lessons.

Enjoy!

Dr. Sean Clark, DPT, PT

If you are a Green Box lover, make sure to place your order for the pick up on February 14th.

If you haven’t ordered before, be sure to check them out!

Dr. Sean Clark, DPT, PT

Mindset Health Tip

This week is about Welcoming Challenges!  

Viewing challenges as opportunities for a different path or personal growth is a way to reframe situations and reduce action-paralyzing fear responses. It creates empowerment and control! 

HERE is a wonderful TedTalk by Carolyn Rivera to help you get ready…

Functional Medicine Corner

For those of us who focus on fueling our body with the food we eat or use food as medicine, one primary consideration is to find foods that are most nutrient dense. And one of the arguments used by those who advocate for the vegan diet argue that plants are the best way to get nutrients. I’ve spoken in past newsletters about the phytochemicals in many plants, and there are several fruits and veggies that are super foods. However, meat and dairy products can also pack quite the nutrient punch.

When looking at nutrient value, plant products deliver much larger quantities of nutrients like:

  • Vitamin C, which supports our immune system as well as collagen production.

  • Carotenoids and flavonoids, both powerful antioxidants that help to suppress inflammation and protect our heart and nervous system.

  • Prebiotic fiber that helps to support the beneficial bacteria living in our gut.

  • Polyphenols are cardioprotective and also improve blood sugar levels.

However, animal products are higher in the following nutrients:

  • Vitamin B12, iron and zinc, which all help to support energy production, support blood and oxygen levels and supply our immune system.  

  • Vitamins A, D and K2 are all helpful in supporting a robust immune system.

  • Creatine, taurine and carnitine, which are all primary protein building blocks that help us build and maintain muscle as well as support our brain and detoxification processes.

  • EPA and DHA are essential fatty acids that help in maintaining brain health, as well as decreasing inflammation and supporting the cardiovascular system.

If you are interested in diving deeper into this, here is an article written by a PhD surrounding this topic.

~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!

Member of the Month

Introducing Renee Huyck!

This incredible athlete is one tough cookie! She works hard here at Mindset and she is an incredible pitcher in her main sport of softball. If she is on the mound, you don’t want to be in the batter’s box.

Renee is a force to be reckoned with! She works hard, lifts heavy and focuses on her technique during every movement! She might be quiet at times but that is only because she is FOCUSED.

Give her some love as she is in training for her upcoming softball season!!!

Community Partners

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

What’s the difference between a juice and a smoothie?

  • The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
  • By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
  • The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
  • Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

  • Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
  • Easy way to incorporate more fruits and veg in diet than eating produce alone.
  • Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.

Mindset Member Newsletter for January 29th, 2024

Lifelong Learning

This Week’s Info

  • Mobility Focus: Global

  • Stability Goals: Global

  • Skill Work: Powerlifting

  • Mindset: Lifelong Learning

WOD Programming Schedule

Monday – Deadlift

Tuesday – Front Squat

Wednesday – Hang Power Clean

Thursday – Push Jerk

Friday – Pull Up

Saturday – Bench Press

Announcements

February 5th – March 2nd: Training Cycle Resumes

  • Mon/Thurs – Met Con

  • Tues/Fri – Pliability

  • Wed/Sat – Strength

March 4th – 9th: Movie Week!

Dr. Sean Clark, DPT, PT

Mindset Health Tip

What the heck is POWER WEEK?!

It will be a week of learning or refining your education of movement! There will be teaching, videos, pictures and demonstrations of 6 major movements to allow you to connect with your body in ways you haven’t felt before!

Remember, the goal is to have a White Belt Mentality…

Functional Medicine Corner

As we discussed last week, the vegan diet has gained much popularity over the years, and research shows that it can provide significant health benefits for many. However, in touting the benefits of eating plants, there have also been some who claim that eating any animal products will only lead to poorer health parameters.  Animal-based trans fats are one nutrient that has been villainized recently. However, research suggests a different story.  

Research is crystal clear on artificial, or man-made trans-fats, and the fact that these can lead to inflammation as well as an increased risk of heart disease, obesity, and cancer. However, animal-based trans fats such as CLA have also been researched extensively. Multiple studies on these natural trans fats strongly suggest that ingestion either has no effect, or even provides some protection against heart disease.  

In addition, research suggests that there is an inverse association between diabetes risk and levels of CLA in the tissue, as it helps to improve insulin sensitivity in the tissues. CLA has also been shown to increase lean body mass by increasing breakdown and reducing storage of body fat.  

Although CLA is found in many meat products, it is highest in grass-fed meat and grass-fed dairy products. Just like we are what we eat, so are the animals we ingest. And feeding the animals what they are evolutionarily made to eat significantly changes the health profile. Therefore, focusing on ingesting animals that are raised traditionally can alter health parameters alone. Our health is affected by what we eat, so it makes sense that the animal products we ingest are no different.

For more details on this, you can dive deeper here

~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!

Member of the Month

Introducing THE POWER KNITTERS!

These incredible women are your Mindset Power Knitters! Their friendship started here at Mindset and blossomed to include knitting! They have exchanged priceless knowledge and countless laughs! Together they have worked on many projects but my personal favorite was the handmade baby blanket for Amanda’s daughter, Blake!

These women are incredible and a joy to know. If you want to learn about knitting after you lift heavy things here at Mindset, we would be honored to connect you!

Happy Member(s) of the Month to these fine women:

  • Joann Gadbaw
  • Michelle Bosch
  • Teri Olbrot
  • Carol Anderson
  • Kim Tabor

Community Partners

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

What’s the difference between a juice and a smoothie?

  • The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
  • By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
  • The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
  • Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

  • Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
  • Easy way to incorporate more fruits and veg in diet than eating produce alone.
  • Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.

Mindset Member Newsletter for January 22nd, 2024

Mistakes then Action!

This Week’s Info

  • Mobility Focus: Global

  • Stability Goals: Banded Hip Work

  • Skill Work: Snatch

  • Mindset: Mistakes then Action

WOD Programming Schedule

  • Monday / Thursday: Strength

  • Tuesday / Friday: Pliability

  • Wednesday / Saturday: MetCon

**Upcoming Programming!**

  • January 29th – POWER WEEK

  • February 5th – Traditional Training Cycle Resumes

Announcements

Another 2024 new value we are bringing to you is the option to PAUSE or HOLD your membership for $25/month to avoid paying full price while you might not be able to use your account (for vacations, etc) or to hold your spot (e.g. Masters).

This does not apply to pauses for medical reasons.

Email Love@Mindsetpt.com and let us know how we can support your 2024 needs!

Dr. Sean Clark, DPT, PT

Mindset Health Tip

Dr. Ellen: Power Week is coming January 29th!

You: What the heck is Power Week?!?!?!?

Dr. Ellen: That is a great question! Are you working on your strength? Do you like feeling like an Amazon or Jack Reacher? Are you trying to focus on lean mass development or maintenance?

You: Heck yes! Absolutely!

Dr. Ellen: Well good because Power Week is all about learning how to use your body to generate POWER.

You: Okay, that sounds awesome but makes me nervous!

Dr. Ellen: Totally understandable! The goal of the week is to explore loading your body in a slow and safe manner. Your coaches are here to help you find the balance between challenge and safety.

You: Okay, that makes sense. I do trust the coaches and I am curious about what I can do.

Dr. Ellen: That is awesome! Curiosity is a perfect way to approach the week! Also remember that you will want to focus on energy and recovery for the week so make sure you are fueling your body with real food (none of that processed junk) and prioritizing quality sleep.

You: Sounds like fun! Let’s do this!

Dr. Ellen: YES – LET’S DO THIS! Be Curious, Not Judgmental about yourself.

Functional Medicine Corner

The vegan diet has become increasingly popular over the past few years, partly due to Netflix shows such as “Forks Over Knives”, “The Game Changers” and “What the Health”. There are many experts who make it seem that the only way to obtain optimal health and save the planet is to ditch all animal-based products. Do we need to be a vegan to be healthy? 

We as individuals are genetically, physiologically, and emotionally different. Therefore, my first and easiest answer is – if we are all so individually unique, why should we all require the exact same diet to optimally sustain us? I truly believe (and there is evidence to suggest) that for some a vegan diet can improve health and vitality significantly. For those, a vegan lifestyle is a clear best choice. I also have several patients who, after adopting a vegan diet to try to optimize health, still have chronic symptoms and health concerns with no improvement in blood markers or vital signs. They are confused and defeated – but they didn’t do anything wrong, and they aren’t broken.

In the coming weeks, we will discuss several considerations to keep in mind as we evaluate the “vegan diet is the optimal diet” argument. But let’s start with this first consideration. Traditionally and historically, before commercial food processing, there was tremendous variation in what humans thrived on. This included:

  • High meat and fat diets of the Inuit in Siberia, with virtually no incidence of heart disease.

  • Heavily vegetarian fair in India’s native population, with no evidence of muscle loss.

  • Significant seasonal dietary variation in the Hadza of Tanzania, varying from meat- to plant-focused depending on weather and availability.

Maybe there is more to consider than just “plant” versus “animal”…

~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!

Member of the Month

Introducing THE POWER KNITTERS!

These incredible women are your Mindset Power Knitters! Their friendship started here at Mindset and blossomed to include knitting! They have exchanged priceless knowledge and countless laughs! Together they have worked on many projects but my personal favorite was the handmade baby blanket for Amanda’s daughter, Blake!

These women are incredible and a joy to know. If you want to learn about knitting after you lift heavy things here at Mindset, we would be honored to connect you!

Happy Member(s) of the Month to these fine women:

  • Joann Gadbaw
  • Michelle Bosch
  • Teri Olbrot
  • Carol Anderson
  • Kim Tabor

Community Partners

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

What’s the difference between a juice and a smoothie?

  • The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
  • By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
  • The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
  • Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

  • Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
  • Easy way to incorporate more fruits and veg in diet than eating produce alone.
  • Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.