Bouncing Back from an Illness
Reflection on First-Rate Recovery Nearly every sickness has one recommended remedy: rest, and lots of it. Bouncing back reinforces that we have established a solid foundation of habits supporting physical and mental strength. When one develops, supports, and nurtures that inner resilience, we become equipped to deal with what we face in the future. Why do some recover more quickly than others in a health crisis? What positive factors influence vitality, and why is it essential to establish that baseline? Can utilization of our inner strengths optimize overall well-being? How do you feel about a comprehensive intervention to aid in identifying weaknesses and achieving your best, most robust, and fulfilling journey with your health? Mindset Matters: Let’s start with the psychological side of change. We are all too familiar with rationalizing gaps in consistency when it comes to progress with our well-being. We know the imbalance but tend to file those goals away for a better time. Opportunities seem more accessible for others, and excuses pile high. Does that sound familiar? Self-esteem closely aligns with resiliency and is greatly influenced by the mindset we embrace. Resiliency comes about with the challenge of adversity. If life and health were a bowl of cherries, we would quickly become accustomed to bliss. As life has it, though, difficulties require one to shift, confront and adapt. When our frame of mind is positive, that inner strength shines in full force. Self-care Anything we deliberately do with our well-being in mind constitutes self-care. The number one improvement most of us could make is getting quality, restorative sleep. Healthful shuteye allows for the body to repair on a cellular level increasing biological functions we deplete daily. Conscious progress with your needs, whether physical, mental, or spiritual, lends to reduced stress responses, a lower risk of illness, and increased energy. Stay Active – It’s easy to get down on yourself when attempting consistency with regular movement. It’ not impossible, though. Small, specific goals and progress overtime are fantastic avenues to implement physical activity. Mini realistic goals add up. Pick something meaningful to begin. Remember not to be so hard on yourself as you kick off your intentions. A simple 10-minute walk has been inspiring for many who want to develop consistency. Those 10-minute walks evolve into much more over time as your mood improves, your health is enhanced, and your achievements are recognized. Don’t give up; you are worth the effort. Always consult your trusted physician if you are over 40 and have not routinely embarked on daily movement. Revisit Goals – Small steps set one up for achievable results. When we put effort into a goal, we build confidence and heighten a sense of achievement that keeps us focused and accountable. Find Meaning and Hope – Purpose is what fulfills. Practice gratitude and focus on contentment, whether in relationships, career, or personal growth. Reframe negative thoughts and view setbacks as opportunities for growth and advancement. This self-awareness sharpens one’s ability to recover from stressful situations and recognize when additional support is needed. Improve Upon Calm – Coping strategies may include meditation, reflection, social support, breathing exercises, journaling, nutrition, and physical movement to lessen anxiety. Nutrition – We could all take a page from the inhabitants of the Blue Zones on this bullet point. Adopting a lifestyle that contains less processed and more whole-food options has inspired these societies to achieve quality longevity. They enjoy wholesome food but are mindful of portions. They cook mostly at home with fresh vegetables, fruits, whole grains, lean proteins, and low-fat options—balance, variety, and keeping inflammatory choices to a minimum. Support – Relationships with trusted individuals aid in developing a supportive network. Life will teach us great lessons when we show up for education. Development of your skills reinforces strengths. We become enlightened, disciplined, and eager for the next adventure. Good or bad, as it happens to the best of us, we rebound, rally, and overcome. In good health!
Heartburn, Reflux, and Gerd
Is this common or a precursor to bigger health complications? Is there a constant burning within? Is the annoyance occasional? Do you carry a bottle of Tums around in your bag? Have you been told you must take a prescription proton pump inhibitor indefinitely? That mild burning sensation in and around your mid-chest area comes and goes, most often after meals or around bedtime when lying down. We all experience a little discomfort here and there with a spicy meal, overindulgence, or acidic foods, but when should there be concern Occasional acid reflux is not typically associated with severe complications or long-term illness. However, when reflux is left untreated or occurs more frequently, it can intensify conditions like Barrett’s esophagus, ulcers, esophagitis, or esophageal strictures, which is an abnormal narrowing of the esophagus. These chronic circumstances cause pain and make swallowing difficult. Many describe feeling as though they have something stuck in their throat. Over time, the reflux of stomach acid can damage the tissue lining the esophagus. The inflammation can lead to permanent damage. Acid reflux, also known as gastroesophageal disease (GERD), becomes problematic when it occurs frequently or more severely. Common causes of heartburn or discomfort are acidic or high-fat foods. Spicy and large meals can also induce distress, but additional sources of irritation can include aspirin, ibuprofen, sedatives, and high blood pressure medication. Additionally, stress, carbonated drinks, ulcers, smoking, bacterial infections, hormonal fluctuations, and caffeine can impact when acid flows back up into one’s esophagus. Short-term relief like antiacids, RX meds, and avoidance of certain foods or drinks can help, but digging deeper for long-term improvement is feasible if you are looking for permanent alleviation of symptoms. Different foods affect us in various ways. Bananas are a natural antiacid that may sound gimmicky but are touted for neutralizing acid and lessening reflux symptoms. Other plant-based foods that aid in reducing excess acid are melons, broccoli, asparagus, and green beans. Whole grains, tofu and nuts, seeds, beans, peas, legumes, yogurt, ginger, and healthy fats can also help with inflammation. What works for one may not work for another, so finding the best plan usually requires elimination, lifestyle modifications, and stress management. Adjustments or modifications to try include: Temporary avoidance of food or drink that trigger discomfort Smaller meals Healthy weight Restrain from eating too close to bedtime or lying down too soon after a meal Not wearing tight-fitting clothing, especially around your waist Not smoking No excessive alcohol or avoidance altogether for optimal healing Long-term medications like omeprazole and lansoprazole are examples of proton pump inhibitors that will provide relief but, in continual use, will severely deplete vital stomach acid needed to effectively break down food into nutrients we need to grow, rebuild, and nourish our bodies. We have become conditioned to live with discomfort or band-aid symptoms as we move about in our daily routines. Still, the long-term consequences will eventually catch up and present with more concerning and unfavorable outcomes to one’s health. The price we pay for continual medications is often kept secret or disclosed in print so small it’s often overlooked. It is also essential to ask questions and become familiar with the side effects of long-term use. As of now, if one is actively taking prescribed medicine, it is critical to NOT stop cold turkey without consulting a doctor first. There is a considerable rebound effect that occurs when stopping a PPI. While these drugs offer relief by making the stomach environment more alkaline, ceasing use abruptly will cause a surge of acid, and you will be right where you started. If nagging symptoms are a constant, speak to a trusted professional and suggest an endoscopy procedure where a thin tube and microscopic camera can identify more severe conditions like ulcers or bacteria such as H Pylori. Seek medical intervention if: consistent lifestyle adjustments are not helping despite your best efforts you are experiencing heartburn most days you have the feeling of food being stuck in your throat are frequently becoming ill losing weight for no reason Lifestyle medicine is the first step in managing the condition and preventing complications. Diagnosing underlying causes requires detective work, but isn’t your health worth the effort? ‘Staying loyal to your journey means you never abandon yourself by compromising your integrity or discounting your intuition or the signals that come from your body – the knot in the gut, emotional detachment, or loss of energy that signals something is amiss.” ~ Charlotte Kasl
Where’s the Hidden Sugars?
Unveiling Disruptive Sugars in the Foods We Eat Added sugar is troublesome because of increased inflammation throughout the body. The effects of hidden and overconsumption of processed sugars have several indirect connections over time. For example, the inflammatory response to excess sugar consumption can burden the liver as it attempts to metabolize. The surplus of sugar will most likely convert to fat. With the more significant accumulation of fat, we put ourselves at risk for fatty liver disease and may increase the risk of diabetes and heart disease. This snowball effect can also lead to the development of additional chronic metabolic diseases and autoimmune illnesses. Obesity, diabetes, cardiovascular and liver disease have become the most significant global health threats of our time. Our ability to convert food into nutrients and energy we need to thrive, grow, and flourish is compromised. In turn, the concession puts our body’s metabolism into a tailspin where we must adequately eliminate waste. In turn, harmful bacteria advance, and immune functions become jeopardized. Fortunately, we can take steps to revive our health. Choices we make everyday impact well-being. Most added sugars come from sports drinks/energy drinks, and soda is at the top of the list. From there, the list trickles down from desserts, fruit drinks, dairy desserts, candy, and ready-to-eat cereals. Avoiding these hidden sugars can be challenging, but the feat is not impossible. The upside is improved immune responses. A resilient immune system is your best friend, especially at a time when morphing viruses prey on the weak. Bouncing back is a reinforcement of one’s dedication to one’s health. The following factors reinforce resiliency: Read your labels, especially on packaged and convenience foods. Terms and pseudo names for sugar include high fructose corn syrup, sucrose, fruit juice concentrates, dextrose, and agave nectar. (There are over 100 names for hidden sugars.) Also, remember that ingredients are listed in descending order, so if you see a sugar-related ingredient at the top of the list, the product contains a significant amount. Becoming an informed label reader will also allow one to become more mindful of “healthy” foods. While these products are marketed as healthful, they can still contain added sugars. Beware of the added sugars in sauces and condiments. Refer to your labels and the list of sugars (linked above) to become more mindful of what goes into your convenience items. With all the attention you are putting into becoming an educated consumer, and as you start to read those labels, it will surprise you how much added sugars go into lower- fat and fat-free items to enhance flavors and make them more appealing. Avoid and check products like ketchup, barbeque sauce, salad dressings, and marinades made with various pseudo-names of added sugars. Look for products with mission statements obligated to ease the minds and lives of consumers with simple, safe, and delicious ingredients. Substituting this for that: Some like to reach for other foods to satisfy cravings for sweets when dedicated to ditching processed sugars. Refined starches like crackers and bread can also increase glucose levels. Comfort foods high in saturated fats and sodium can also contribute to unhealthy outcomes. Natural sweeteners like honey and maple syrup have nutritional benefits, anti- bacterial, and anti-fungal properties, but should be consumed attentively. Salad dressings, oatmeal raisin cookies, superfood bites, and sweet potato muffins are examples of mindfully using whole intact foods and natural sweeteners like maple syrup. I am always posting new recipes and healthy alternatives to social media if that is available and of interest to your journey. Go slowly with adjustments to squash the added sugar habit, as your efforts can backfire with too much too soon. There is a method I like to use with clients. The Reset 90/10 program uses an elimination approach that aids in making sustainable changes with your specific goals in mind. With an emphasis on progress, not perfection, personalized nutrition for long-term success is feasible. With consistency, small changes bring about incredible long-term strides. Choose whole foods. Select unprocessed whenever possible. Pick fruits, vegetables, whole grains, legumes, and nuts. These foods may contain natural sugars but provide essential nutrients and much-needed fiber for a thriving microbiome. Reducing sugar is possible with a focused mindset. Our health is our most valuable asset, and your mindset and awareness can aid in making healthier choices and reducing one’s intake of hidden sugars. In good health!
What’s the Deal with Lectins?
Let’s Unpack Some Facts Lectins are a family of proteins found in many foods, especially whole grains, and beans. Lectins are chemical compounds that a plant produces to repel microorganisms, insects, and other pests. Plants are living organisms, so their defense mechanism against harmful disease or bacteria are lectins. It’s easier to destroy lectins than lectins to bring harm to you. Years ago, with the publication of a popular dietary theory called The Plant Paradox, some have shied away and demonized the benefits of certain fruits, vegetables, beans, legumes, and whole grains. Lab experiments that this author/doctor references have shown that raw or uncooked beans pose a risk of lectin exposure, but who eats raw beans? Furthermore, determining whether lectins harm an individual depends on various factors, including specific personal tolerance, immune health, food preparation, and overall diet. However, the theories have been scrutinized since this highly debated book was released. The very foods Dr. Gundry villainized in his book are the mainstream foods of the world’s healthiest populations. In addition, the studies of these lectins, or anti-nutrients, are often designed and studied in developing countries where malnutrition is common, food variety is limited, and these whole grains and legumes are daily staples. For example, adverse effects can transpire when active lectins from legumes are incorrectly prepared. If this crucial preparation instruction to inactivate lectins was communicated clearly to the public based on sound evidence, many could benefit from these specific foods instead of running scared. Let’s look at the following interesting facts from the inhabitants of The Blue Zones. These five specific communities scattered around the world share common characteristics in wellness and longevity. Blue Zone inhabitants are amongst the longest-living populations with the minimum number of diseases.The communities all stick to a predominantly plant-based diet with at least ½ cup of beans daily. Beans are one of the cheapest and most versatile staples, with more nutrients per gram than any other food on Earth. Their diets are also abundant in various fruits, vegetables, and whole grains. The tiny amounts of lectins found in specific fruits, vegetables, and grains are water-soluble and typically found on the outer surface of foods, so simply washing them well would remove them. It is important to note that eating foods with high amounts of lectins is rare. As a chef, I advise all clients to properly soak beans, legumes, and grains before cooking. Cooking with wet, high-heat methods like boiling or stewing will get you to that safe place, and if you are still concerned, consider that refrigeration will also wipe out lectin activity. If you still want to err on caution, purchase sprouted varieties of your favorite grains, beans, or canned versions to guarantee low to no lectins. Put your mind at ease, though. The bottom line, again, is that the benefits outweigh the risks. Remember that in many extensive population studies, including Blue Zones, lectin-containing foods are often associated with lower rates of cardiovascular disease, weight loss, and Type 2 diabetes. Look at the bigger picture and reap the antioxidant, vitamins, minerals, and macro benefits, to name a few. Consider the one-size-does-not-fit-all approach and recognize that individual responses vary. Focusing on a balanced diet that includes an array of foods will contribute to more good than harm. In good health!
Tis the Season to be Grateful
Catching Up with Wonderful News As we embrace the changing seasons, it’s the perfect time to pause and reflect on the abundance surrounding us all. Whatever that looks like for you, in a world that of late seems filled with turmoil, it may be the perfect moment to look inward. I wanted to take a break from the typical blog and connect personally with my loyal readers. So much has happened since Gut Driven launched on February 23’. I am grateful for my growing audience and all the enjoyable feedback I receive through various platforms. Networking and social media have taken up much of my time lately, and I embrace creating new recipes in addition to educational videos and the weekly newsletter. As a result, I have had many unique opportunities presented for the book to reach a wider audience. Media services and word of mouth have allowed me to connect not only with like-minded individuals in the United States but also with exclusive possibilities and a global reach I would have never imagined a year ago. Additionally, I have had several recent interviews and happily anticipate sharing the media sources in upcoming newsletters. One that I am incredibly excited about is for a feature this December in a National Women’s Magazine. Furthermore, I am involved with a newly launched app out of the UK that exclusively educates and supports individuals diagnosed with osteoporosis. The mission statement is about community reach, education, and personalized guidance. Access to courses, events, live chats, and nutrition will be available. We all need strong bones! If you join, please connect with me on the app. The creator, Catherine Shaw, has many exciting events, professionals, and content in the works. Read more on SNAP I have also reunited with The Institute for Integrative Nutrition (IIN) as an ambassador and affiliate. They are including Gut Driven in their holiday gift guide! I am honored and thrilled as the gift of health is a beautiful journey anyone can embark on. Enrolling years ago, to begin my health coaching career has been an adventure and a rewarding transition. Who knew all the valuable and worthwhile connections, information, and awakenings that would present themselves because I took a chance? If you have ever thought of coaching as information for yourself or perhaps a career shift, they are having a fantastic Black Friday Sale next week. Please reach out if you want to discuss this, as I am always open to inquiries, questions, or concerns about the curriculum. I have also added some affiliate information to my site. I have officially connected with several reputable organizations that align with my message. ZivoLife is a small-batch microalgae company backed by science to deliver its proprietary nutrient-rich globally. Leaves of Leisure are quality caffeine-free teas curated with tasty with superior ingredients. They make for adorable stocking stuffers, hostess gifts, or just a comforting tea you can feel good about consuming. Thank you for being part of Gut Driven’s weekly newsletter. I hope to inspire and cultivate gratitude and a ripple effect of positivity, hope, health, and love in those looking for favorable changes. Friday Sale at IIN November 13th- 26th Use the Code GUTDRIVEN20
Understanding Diabetes/Gut Health
November is Diabetes Awareness Month I recall reading an article about diabetes long ago that stated we should all eat like we are diabetic. That statement stuck with me and interested me enough to study this ailment that affects more than 37 million Americans (1 in 10). Approximately 90-95% of that number is type 2 diabetes. Type 1 diabetes, also known as juvenile diabetes, is a chronic condition where the person is dependent on insulin because the pancreas is unable to make it on its own. Type 2 diabetes is when cells do not adequately respond to insulin needed to turn food into energy. Both are characterized by elevated blood sugar levels and swayed by circumstances such as genetics, lifestyle, and gut health. Type 2 has the same implications as Type 1, although Type 2 can potentially be avoided with attention to lifestyle modifications. With all the consideration that the gut microbiome is receiving, let’s look at how diabetes relates to gut health. Insulin is a hormone produced in the pancreas. Insulin resistance, the precursor to type 2 diabetes, is the result of your pancreas not being able to keep up with the demand of insulin needed, so in turn, our blood sugar rises, establishing a pattern and signaling a prediabetic situation that, if left unmanaged, turns into a chronic metabolic diagnosis. Being inactive and obese can also result in developing this condition. Emerging evidence also suggests that the microbial diversity of the gut microbiome can impact insulin sensitivity and glucose metabolism. 1. An imbalance in the gut microbiome, known as dysbiosis, has also been connected to the onset of diabetes. 2. Chronic inflammation and an unhealthy gut environment can further contribute to and exacerbate insulin resistance and the progression of diabetes. 3. Dietary fiber and the fermentation process in a healthy, supported microbiome produce short-chain fatty acids (SCFA.) This metabolic reaction has a positive protective impact on glucose metabolism and insulin sensitivity. 4. The proper nutrients and a diet rich in whole food plants, whole grains, nuts, and seeds (prebiotics) are the fiber necessary for the development of SCFA’s in addition to probiotics promoting a healthy gut microbiome. 5. You are what you can digest, replacing the adage, “You are what you eat.” An unfavorable change in the gut microbiome can drastically affect the way our bodies metabolize vital nutrients we need to grow, repair, and heal. If the body is not effectively processing and utilizing sugars, insulin resistance is a risk factor not to be ignored. This ailment is exhausting for the body and can lead to concerning health problems such as heart disease, vision loss, and kidney disease. Symptoms, if any, are typically unnoticed as this is a gradual disease as opposed to Type 1, where symptoms can occur suddenly. Prevention and healthy lifestyle habits are crucial, and testing is as easy as a simple blood test. Symptoms include: Peeing a lot, especially at night Excessive thirst Very hungry Blurred vision Weight loss Tiredness Sore and frequent infections Dehydrated skin Adopting improved habits and lifestyle modifications will aid in controlling blood sugar and the optimal function of the pancreas. Managing weight can also reduce risk factors associated with high blood pressure and heart disease. Aging well and awareness is a proactive start. Speak to your medical professional if unsure or take this online quiz to assess your risk. In good health!
The Impact of Stress on Health
Headaches, Insomnia, Indigestion, Depression, Cardiovascular Disease, High Blood Pressure, Immune Health, Obesity, Irritability, Fatigue Whether your long-term stress comes from the routine demands of daily pressures, sudden or complex changes, or traumatic stress, the manner in which one responds can have critical consequences in developing severe health problems. The effects of stress on both physical and mental health are a very long list. The wear and tear of prolonged stress affects the natural order of the body, including cardiovascular, musculoskeletal, respiratory, endocrine, gastrointestinal, reproductive, and nervous system. Acute stress is something our bodies are well-equipped to deal with. However, chronic or long- term stress can have some serious consequences that shouldn’t be ignored. Science is uncovering many of the benefits of stress management. Practical strategies for reducing stress begin with awareness. In my personal experience, I never realized how anxious I had become until a doctor pointed it out to me. That awakening jumpstarted a significant shift to figure out what could be an effective game plan for me. Regular, but not excessive exercise Restorative sleep Daily mediation A supportive network Hobbies Faith and spiritual consciousness Cutting down on caffeine Get rid of the never-ending to-do list Clean nutrition Relaxation Doing the best I can and not taking everything so seriously Some of the key points mentioned below are areas where chronic stress plays an influential role: Mental Health: Anxiety, depression, insomnia, PTSD (posttraumatic stress disorder), and hyperactivity are heightened by prolonged stress. Living in a chronic state of flight or flight means the body shifts most of its energy because it perceives that you are fighting off a life-threatening situation. That constant adrenaline and cortisol release should be short-lived, but when it is not, powerful interactions with immune health and drawn-out illness can also occur. Gastrointestinal Health: Prolonged stress is damaging and may exacerbate issues such as irritable bowel syndrome (IBS), indigestion, and acid reflux. Our gut constantly communicates with our cognitive functions (the brain.) When there is an imbalance of good and harmful bacteria, our mental health pays the price and reacts with an adverse change in mood and decision-making. In the same way, when the body is unstable, the brain communicates with the gut, triggering pain, bloating, and discomfort. Hormonal Imbalances: A lack of menstruation, or irregular and painful periods, at times are normalized or band-aided with more hormones or long-term pain relief. In turn, there is a snowball effect of adverse symptoms along with autoimmune and reproductive diseases. With men, reproductive health, sexual desire, and immune health are compromised by ongoing stress. Endocrine Health: Unmanaged stress initiates an avalanche of events, forcing a reaction of the hypothalamic-pituitary-adrenal (HPA) axis, the primary driver of endocrine stress responses and the production of stress hormones. This collection of nuclei that connect the brain and endocrine system signals the pituitary gland to produce cortisol in times of stress. Cortisol is beneficial as it provides the energy needed for a stressful event if short-lived, and our bodies recover in a reasonable amount of time. Impaired communication between the immune system and the HPA axis develops over time with extended amounts of stress and has been linked to numerous physical and mental disorders. Cardiovascular Health: The crucial actions of the heart and blood vessels work in sync to provide nourishment and oxygen to the body’s organs. Extended periods of stress accumulate in the heart from the additional pumping of blood and increased blood pressure. This chronic inflammation influences cholesterol, arteries, and the risk of heart attacks and stroke. While stress is a natural response to challenging events, excessive stress can be harmful. Techniques that inspire relaxation, proper nutrition, movement, and support are essential for maintaining balance and optimal well-being. As always, if you need additional support, a licensed psychologist may aid in identifying stressors, triggers, and challenges. Discovering actionable practices can assist in improving overall physical and mental well-being. In good health!
A Solid Foundation
Laying the Groundwork for Progress, and Sidestepping Perfection. We have all been to a place where we don’t feel so connected to our bodies. My Reset 90/10 program’s design supports making small, sustainable changes that eventually establish a supportive infrastructure of habits that work specifically for you and your goals. Making small shifts and exploring a new mindset devoted to your best health can be rewarded handsomely in the coming years, so let’s review the basic principles outlined in The Reset 90/10 program. 1. You are only as healthy as the food you can digest – meaning that if you are not properly breaking down nutrients you ingest to energize your cells, your attempts may be impaired by a compromised digestive system. Our health typically pays the price when the body must make concessions for faulty functions. 2. Your relationship with food and life should be fun and flexible. This lenient approach allows for freedom and flexibility so that a preoccupation with dieting does not rule out your best intentions. Letting yourself bend the rules occasionally will keep you on the optimal path. The mental side of food and nutrition is just as important as the physical side. 90/10 = 90% dedication, 10% downtime. That mindset becomes your laboratory for determining what works best for your needs and goals for three weeks. 3. You will eventually design your personalized maintenance plan. After three weeks, and as the Reset 90/10 plan unfolds, one becomes more intuitive about healthful choices in every aspect of their well-being. That attention, education, and understanding of the body’s cues serve as the supportive grounding of this plan for optimal health. 80/20 works for most, and 70/30 keeps one healthful without negative implications. This is your safety net and foundation for best health practices. Making daily progress starts with your commitment and small, consistent steps. With this perspective, routine falls into place.Celebrate your achievements; these manageable changes are reinforced daily as health and outlooks improve. Embracing the desire to improve health is not dieting; it’s lifestyle medicine and a foundational path to health beyond your newfound attitude. This ongoing journey lays the groundwork for transformation. Making daily progress sidesteps perfection and embraces the powerful motivation of consistency and effort. In good health!
Prebiotics vs. Probiotics
Let’s get better acquainted with the who, what and why. Many of us need clarification with prebiotics and probiotics in the journey for better gut health. One can become easily confused on any given day, especially in the social media world. Prebiotics and probiotics nourish the microbes in our microbiome. Both benefit your digestive health but perform their tasks in different ways. Taking a proactive approach to nourishing those microbes with natural food sources is an excellent first step. Microbes include trillions of bacteria, fungi, and viruses in and on your body. Beneficial and harmful microbes live in our microbiome, an ecosystem residing within us. These microbes give and send signals, feeding or fighting disease, controlling hormones, how we digest food, and determining immune health. Let’s start with prebiotics. These are high-fiber plant foods that you should be eating regularly to fertilize your gut microbes. Plant diversity is vital to flourishing and supporting immune health. Your fruits and vegetables, nuts, seeds, and whole grains are crucial prebiotic foods for this task. Switching up whole-food plant selections supports the proper functions of beneficial bacteria. Don’t get caught in a rut of eating the same fruits and vegetables regularly. We all do it; however, as you become more aware of the perks, picking out something new could prove an exciting experiment for your palate, and gut health. Probiotics are “live” cultures in foods (or supplements) that pass through our digestive tract and yield necessary, favorable bacteria. Probiotics have their place in supporting the gut microbiome, but it’s essential to understand that they only reside in our guts for a short time. As these transient probiotics temporarily pass through our systems, the goal is to aid in feeding good gut bacteria to maintain health and wellness. Natural probiotics include kefir, yogurt, and kombucha – if it says pasteurized, pass it by. Other food-related suppliers of live cultures are green olives (preserved and brined in salty water, not vinegar), miso, kimchi, sauerkraut (not pasteurized), tempeh, and pickles. Fermented foods naturally wipe out unwanted pathogens and maintain harmony. Restoring an unhealthy gut microbiome is achievable, and the best sources are not necessarily always in a bottle. As many strains of bacteria reside in our gut, boosting beneficial bacteria is sometimes best accomplished by these existing microbes feeding on the fiber we consume daily. While some forms of fiber cannot be digested in the body, there is a reason it passes through and acts as a fertilizer, stimulating the growth of what compromises a balanced, healthful digestive tract. The bottom line is we need both prebiotics and probiotics working in unison regularly to maintain optimal health. It is also theorized and essential to point out that a person with an immune-compromised system should take precautions with probiotics. When I was experiencing ill health, and because my immune system was weak already, some probiotic strains further exacerbated uncomfortable symptoms. Checking in with a trusted doctor with concerns and questions regarding supplementation is always advisable. Please see one of my newest plant-based stew recipes full of gut-friendly, nourishing sources of both prebiotics and probiotics. In good health!
Approaching Balance
Supporting the Notion and its Benefits The concept of balance is better defined on an individual level. We hear about, read articles on the subject, or crave balance, but how easily is it attained? An imbalance is often associated with uncomfortable feelings and discomfort. Hence, we seek symmetry. Therefore, we explore consistency and modifications to motivate and change the disparities. These imbalances are physical and mental, so how does one tackle that journey, the reflection, and what is needed to dig deeper than what we see in the mirror? Digestive health was a topic that caught my attention when I decided to focus more education on integrative nutrition. Optimal health is an inside job, as I learned quickly that the human body’s inner workings need harmony, attention, and self-care. If you are willing to heighten your awareness, balance will unfold. Self-advocacy receives much attention in the workplace, but what if we applied some of those principles to protect our well-being? Believe in yourself. Remember that prevention is early detection. Seek balance. Get the facts. Plan your strategy. Be accountable. My message is personalized nutrition because the more we put into it, the more we get out of it, but it’s personal. I pose the question, what are your goals? More movement, a new career, more me-time, or more home-cooked meals? But there must be a balance. Support your body’s innate wisdom to heal and get to the root of your inflammation by becoming your best advocate. Reduce unwanted stress, support your gut, and reduce pain by providing optimal digestive processes, movement, hydration, and nourishment on and off the plate to sustain body, mind, and spirit. Approaching balance is a healthy means to nourishing physical, emotional, mental, and spiritual factors, often viewed as the foundational steppingstones to harmony. Your decision to change requires determination and courage, the groundwork of advancement. Look past what you see in the mirror or a number on the scale. Effort keeps us focused on that inner success to create improvements for ourselves. Good intentions provide perks that impact food beyond the plate when considering progress with improved health and lifestyle achievements. How can you incorporate more harmony into your upcoming week?