Massage is a powerful practice for improving circulation, removing unwanted toxins and calming the nervous system. The ancient Maya developed a type of massage specifically for the abdomen, other cultures utilize abdominal massage in their healing modalities also.
The benefits of abdominal massage are the same as regular massage, though they offer additional benefits for the digestive system. Whenever I have a sore tummy, cramps, constipation or gas I rely on this technique to help relieve pain and get things moving in the right way. It’s incredibly easy to do and there are just a few principles to follow.
Always move in clockwise circles
Go slow and don’t apply too much pressure
It should not be painful
Using peppermint or lavender oil diluted in a bit of carrier oil is extra effective
Lay down in a comfortable position in a quiet environment
Move your hands in circles that go up close to the ribs and down to the pelvic bone
It doesn’t have to take long, even 2 minutes is enough to have positive effects
This form of massage ensures a full blood supply to the lower intestine and really stimulate movement and detoxification. This type of self massage helps with releasing gas and reducing bloating.
I use this technique when I lay down in bed to sleep at night and it helps promote long term gastrointestinal health. It also helps to relax the vagus nerve and reduce stress. Stress is one of the worst culprits for poor digestive health so the more ways to decrease it the better.
If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.
And join me on my Facebook group where I share information, tips and recipes to help you live a happier, healthier life.
This summit is a free, online event that will give you tips, motivation, and practical action steps that you can take to get control of your health once and for all.
We’re not just talking weight loss at the Whole-Body Health Summit. Whether you are trying to lose weight, lower your cholesterol, control pain and inflammation, or even regain health after cancer, the Whole-Body Health Virtual Summit will help you learn actionable steps to living a healthier and happier life.
We’re taking the confusion out of healthy living and eating.
My story is that I’ve struggled with digestive issues most of my life. I love that this summit gives you the insight on how to take care of your WHOLE body.
That’s why I’m so excited to bring this free 3-day virtual event to you!
You can learn absolutely everything you’d ever want to know about the summit over here, but as a quick overview:
The summit will run from Monday, January 9 – Wednesday, January 11.
Each day will be packed with amazing speakers who are ready to help you learn all about improving your health, increasing your energy, and getting healthy meals on the table that your family will love – and eat!
This is a virtual summit so you can attend from the comfort of your own home.
Let’s talk about something no one really likes talking about: Body type.
Almost all of us have a distorted image of our body, often due to the importance our culture places on outward appearance and the onslaught of media images of airbrushed models and celebrities. On a daily basis, we talk to ourselves in ways we would never speak to another. Imagine speaking to a child the way you speak to yourself about your body. It would devastate and squelch a child. It affects you similarly, causing stress and emotional pain in your body, which can make improving your health or losing weight even more difficult. Think of all the intelligence, creativity and time you spend on improving, altering and judging your appearance. Who would you be and what could you accomplish if your valuable resources weren’t used this way? Constant emphasis on the external makes us discount the great presence and intelligence that is housed by the body. It makes us forget the magic of our internal rhythms and fail to acknowledge the beautiful bodies we have.
The body you have right now is incredible! It never misses a heartbeat, it maintains homeostasis and it miraculously digests whatever you put in it. It is your instrument for expressing your creativity, intelligence and love. By focusing on the 1% you don’t like or wish were different, you may be ignoring the remaining 99% about your body that is beautiful, unique and delightful.
What would your life be like if you were simply at peace with the body you have? You may wish to make your body healthier and stronger, but could you do that outof love and respect for your body instead of the opposite? Could you begin to treat yourself with kindness, to limit the negative self-talk and to reconnect with your inner wisdom? Take a minute to imagine what that would feel like. It would mean celebrating your body rather than punishing it. It would mean nourishing your body rather than depriving it. It would mean a chance to watch your body flourish when treated with care and respect.
Food Focus: Sweet Potatoes
Sweet potatoes are on everyone’s mind this season. They seem to go hand in hand with the holidays, and fortunately, eating these and other sweet vegetables don’t need to be limited to this time of year. Cravings for sweets can be greatly reduced by adding sweet vegetables, such as sweet potatoes, yams, parsnips, beets, squash, turnips and rutabagas to your daily diet. Sweet potatoes elevate blood sugar gently rather than with the jolt delivered by simple refined carbohydrates, so there’s no energy crash after you eat them. Much higher in nutrients than white potatoes and especially rich in vitamin A, sweet potatoes offer a creamy consistency that is satisfying and soothing. They are healing to the stomach, spleen, pancreas and reproductive organs and help to remove toxins from the body.
If you don’t have any sweet potatoes in your kitchen, go out and buy some (organic and local if possible) and make the recipe below.
Recipe of the Month
This recipe is an eye-opener for those who find sweet potatoes cloyingly sweet or those who are tired of eating them smothered in marshmallows and brown sugar. Japanese sweet potatoes, with their pale flesh and delicate flavor, are a treat if you can find them.
Ingredients: 4 sweet potatoes rosemary or parsley 2-3 limes olive oil or avocado oil, salt (optional)
Directions:
Wash the sweet potatoes and bake them whole, in their skins, at 375 degrees until tender, about 40 minutes.
Pour rosemary or parsley spice or fresh rosemary or parsley
When sweet potatoes are done, slit open the skin and place on serving plate. Season with salt and dots of butter or a sprinkle of oil, if you like, then squeeze fresh lime juice all over, and shower with cilantro leaves.
This incredible vegan almond butter caramel bars with a yummy, crunchy chocolate cookie base with walnuts in the middle. These bars are naturally sweetened, gluten-free, and dairy free. An awesome, guilt-free snack!!
Ingredients
For the cookie base:
1 ¼ cup packed super fine blanched almond flour (I used Bob’s Red Mill)
¼ cup raw cacao powder
3 tablespoons melted and cooled unrefined coconut oil
3 tablespoons pure maple syrup (I used Trader Joes)
1 teaspoon vanilla extract
¼ teaspoon salt
For the almond butter layer or caramel layer:
3/4 cup almond butter
1/3 cup pure maple syrup
1/4 cup unrefined coconut oil
1 teaspoon vanilla extract
1/4 teaspoon sea salt
¾ cup chopped walnuts
For the chocolate topping:
3/4 cup chocolate bars (I used chocolate bars with 75 to 80% cacao.)
1/2 tablespoon unrefined coconut oil
Instructions
Preheat oven to 350 degrees F. Line an 8″ x 8″ square pan with parchment paper.
In a medium bowl add almond flour, cacao powder, coconut oil, maple syrup, vanilla extract, and salt. Mix together with a fork until it forms a nice and thick crumb texture. Add to the pan and if needed, use your fingers to evenly press down mixture into the pan. Bake for 8-10 minutes. Allow the crust to cool for 10 minutes before adding caramel.
Sprinkle the crust evenly with the walnuts.
To make the almond butter caramel layer: In a small pot, add the almond butter, maple syrup, coconut oil, vanilla extract and sea salt and place over low to medium heat for approximately 2 minutes until caramel starts to just slightly bubble, stirring frequently. Remove from heat and pour caramel over the walnuts and crust.
Place in the fridge for at least 30 minutes or until the almond butter mixture is completely hardened.
After 30 minutes, make the chocolate layer: Melt chocolate squares and coconut oil either in a small pot on the stove using low heat or microwave in 20 second intervals, stirring constantly until chocolate is completely melted.
Pour the chocolate over the caramel layer; tilt the pan side-to-side so the chocolate is evenly distributed. Place in the fridge for at least 1 hour until chocolate is hardened and bars are completely cooled.
Remove bars from the pan and cut into 16 bars (so they look like twix bars). Note: I cut the entire pan of bars in half, then cut those in half and so on so the bars are even.
Bars should be kept covered in the fridge until ready to serve.
I like to begin each month with a quote of the month.
Quote of the Month
The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into manageable tasks, and then starting on the first one.
-Mark Twain
This month we’re going to cover time management.
Time Management
Have you ever wished for a few more hours in the day? Why is it that some people seem to get everything done effortlessly and others feel that time constantly eludes them? The secret to managing your time well isn’t working more hours. It is about prioritizing the important things and learning to use the time you have more efficiently and effectively. The secret is working smarter, not harder.
Some of us, by nature, organize and get tasks out of the way before we relax, while others of us play first and work later. It is important to first recognize which type you are and whether your style is allowing you to have the life you really want. Maybe you are super-organized at work, but burned out because you don’t know how to make time for yourself. Maybe you are naturally a less organized person who knows how to relax, but you are dissatisfied because you aren’t fulfilling your goals and dreams.
Rather than labeling yourself or beating yourself up, realize that time management is an area of your life that you can strengthen. Like a new muscle, it takes practice and repetition to make it stronger. To help you get started, here are some steps to streamline your days at work and at home. Try the first one or two that jump out at you:
Allocate time for planning and organizing.
Create to-do lists that are realistic, not intimidating. Use only one to-do list.
Under-schedule your time: Leave time for the unexpected and for interruptions. When you estimate how long something will take, add on a third of that time.
Schedule your time in a way that reduces interruptions that lower your productivity.
Practice the art of intelligent neglect: Eliminate trivial tasks.
Prioritize what is most important and do that first.
Consider your biological prime time: At what time of day do you work best? Plan to do your most important work at that time.
If you say yes to everything that comes your way, learn to say no.
Ask for help and delegate.
In the evening make your to-do list for the next day, so it will be out of your brain and on a piece of paper. Leave work with a clear head and a clean desk.
Acknowledge yourself daily for all that you have accomplished.
Also take a look at the two biggest hindrances to using time effectively: procrastinating and lacking purpose. We usually procrastinate when a task seems too daunting, too large or too complex, or when we feel we won’t be able to handle it. When you get that “deer in the headlights” feeling, try “chunking”: break the large task into smaller, manageable action steps and start with the first one. We also often drag our heels or use our time inefficiently because we are bored, unengaged and uninspired. The most effective people will tell you that they love what they do and are aligned with a greater purpose. When it comes to managing your time, you may need to ask the larger questions, “Am I doing what I love to do? Am I doing something meaningful to me?”
As you strengthen your new time management muscle, keep your focus on getting organized so that you can live the life you came here for. Instead of being a chore, good time management can be your ticket to more fun, greater satisfaction and a vibrant, exciting life.
Food Focus: Root Vegetables
The roots of any plant are its anchor and foundation; they are the essential parts that support and nourish the plant. Root vegetables lend these properties to us when we eat them, making us feel physically and mentally grounded and rooted, increasing our stability, stamina and endurance. Roots are a rich source of nutritious complex carbohydrates, providing a steady source of necessary sugars to the body. Instead of upsetting blood sugar levels like refined sweet foods, they regulate them. Since they absorb, assimilate and supply plants with vital nutrients, roots likewise increase absorption and assimilation in our digestive tracts.
Long roots, like burdock, carrots, parsnips and daikon radish, are excellent blood purifiers and can help improve circulation in the body and increase mental clarity. Round roots, like turnips, radishes, beets and rutabagas, are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar, mood, and alleviate cravings.
Recipe of the Month: Roasted Root Vegetables
Prep time: 10 minutes
Cooking time: 25-35 minutes
Yield: 4-6 servings
Ingredients:
1 sweet potato
1 butternut squash
2 carrots
2 turnips or 1 large rutabaga
1 beet
1 yellow squash
olive oil
salt and pepper
herbs: rosemary, thyme or sage (fresh if possible)
Directions:
1. Preheat oven to 375 degrees.
2. Wash and chop all vegetables into large bite-sized pieces.
3. Place in a large baking dish with sides.
4. Drizzle with olive oil; mix well to coat each vegetable lightly with oil.
5. Sprinkle with salt, pepper and herbs.
6. Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.
Note: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.
Hey all! Been busy and haven’t had a chance to post lately. Hope you all are doing well. Hope you had an awesome summer.
Inspirational quote for the month
Nobody can give you wiser advice than yourself.
-Cicero
Deconstructing Cravings
The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.
The important thing is to understand why you crave what you crave. Maybe your diet is too restrictive or void of essential nutrients. Maybe you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.
No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.
The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:
Have a glass of water and wait 10 minutes.
Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.
What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?
When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.
Food Focus: Natural Sweeteners
Who doesn’t love sweets? These sweets release serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.
Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.
Raw Honey
Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.
Agave Nectar
Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a “sugar rush.” It has a delightfully light and mild flavor.
Maple Syrup
Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.
Recipe of the Month: Maple Fruit Compote with Honey-Ginger Toasted Nuts
Prep time: 10 minutes
Cooking time: 20 minutes
Serves: 4
Ingredients:
2-3 apples
2-3 peaches or pears
2 tablespoons maple syrup
1/2 cup raisins
juice of 1 lemon
1 teaspoon cinnamon
1 cup walnuts or nuts of your choice
1/2 teaspoon fresh ginger, minced
2 tablespoons honey
Directions:
1. Wash, core and chop fruit into slices or chunks.
2. Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.
3. Cook over medium heat, stirring occasionally, for 10 minutes.
4. Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.
5. While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often, for 5 minutes.
6. Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.
7. Top warm fruit with toasted nuts and enjoy!
Love and Light,
Shaline
Forward to a Friend
It’s such a pleasure to help those closest to us become happier and healthier. Please forward this post to your friends, family members or colleagues who might be interested and inspired by it.
You deserve to be happy, but there are days when it’s easy to get sucked into negativity and despair. When nothing seems to go your way. When the craziness around you starts to influence your own thoughts. When you wish you were as awesome as so and so…
There are a few simple strategies that you can implement today to start increasing your levels of happiness. Everyday is a new opportunity for growth and today you can choose to honor your right to whole hearted happiness.
Let Go of Perfection
When you expect perfection, you set yourself up for disappointment. Because nobody’s perfect, and thinking you need to be is just setting yourself up for failure. Or worse, for not even starting.
On the road of self-improvement, there will be potholes, cracks in the pavement and distractions on the sidelines. This is completely normal and natural. Judging yourself too harshly for not being perfect is a major happiness killer.
2. Eat More Fermented Foods and Probiotics
Fermented foods might not seem to have much to do with happiness from the outside but on the inside they make a huge difference. By adding probiotic rich foods like sauerkraut, kefir, kimchi, miso, yogurt and kombucha into your diet, you’ll strengthen your body’s ability to produce serotonin, the happy hormone.
Serotonin is produced in large amounts in the gut, but when our gut bacteria isn’t healthy, our body’s have a hard time producing serotonin and transporting it to our brains.
The gut is often referred to as the second brain and for good reason. A balanced probiotic rich gut makes it easy to produce hormones that flood the brain with positive feelings. Recent studies are even looking to probiotics as a way to treat depression and anxiety!
3. Watch Your Thoughts
Thoughts are wonderful and wicked at the same time. They can build you up or they can hold you back from taking action towards what you want.
The only way to really know what’s going on in your own head is to sit down and watch the movie that only you can see. Through the daily practice of sitting down and watching the thoughts pass through you without judgement you can start to understand yourself better.
This is a place where massive growth happens. If you notice a lot of negative self-talk you can consciously take action to switch it around. This one action alone, even for just a few minutes a day, can increase your happiness and decrease your stress tenfold.
Add all ingredients to your blender and process until super smooth.
If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.
Or join me on my Facebook page where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.
To your wellness,
Shaline
Let me know in the comments your favorite ways to boost your happiness!
Happy July!! Hope you had a great 4th of July weekend. I’m getting back to blogging after taking some time off. Let’s start with one of my favorite Summer fruits….
Peaches!!
🍑What’s your FAVORITE way to eat peaches?
They are considered a “stone fruit” and they get their name from the pit in their centers.
Just like other stone fruits, peaches are a great source of nutrition – rich in vitamins, minerals, fiber, and antioxidants.
They are loaded with fiber, which means they’re good for digestion and gut health …
Plus they are packed with health-boosting antioxidants and heart-healthy micronutrients that help keep your blood pressure and cholesterol in check.
FUN FACT: peaches contain substances that help stop your body from releasing histamines … which can be triggered when you are exposed to something you’re allergic to. Histamines can make you sneeze, cough, itch, etc.
You can eat peaches raw, sliced into salads, stir-fried, grilled (so good with pork!), broiled, blended into smoothies, or even for dessert!
Pork Tenderloin with Grilled Peach Chutney
👨🍳You are going to love this recipe!
The most challenging thing about it is peeling the peaches (this week’s food of the week), but I’ve got you covered.
Here’s an easy way to peel them: Boil water in a medium pan and place the peaches in the boiling water for 1 minute. Remove with a slotted spoon and dip them in a bath of icy water.
Pat them dry and the peel should come off easily with a paring knife.
Serve this tenderloin with salad and brown rice. So good!
🍑 Pork Tenderloin with Grilled Peach Chutney 🍑
(Serves 4)
3 peaches
2 Tbsp extra-virgin olive oil, divided
1½ lb (680 g) pork tenderloin or your choice of protein
1 tsp sea salt, divided
½ tsp freshly ground pepper
2 Tbsp coconut sugar
3 Tbsp apple cider vinegar
2 tsp finely chopped fresh ginger
Preheat the grill to high heat. Peel the peaches, cut them in half, and carefully remove the pits. Brush the cut sides with half of the oil.
Brush the pork with the rest of the oil, and sprinkle with ½ tsp of salt and pepper. Place the pork on the grill and grill, turning every few minutes, until an internal thermometer measures 160ºF/70ºC.
While the pork cooks, place the peaches on a separate part of the grill, cut side down. Turn occasionally, grilling for about 8 minutes, until tender.
Rest the pork on a cutting board and set the peaches aside to cool.
Meanwhile, in a medium bowl whisk together the sugar, vinegar, and ginger. Chop the slightly cooled peaches and add them to the sauce, stirring well to combine. Slice the pork and place on a serving platter and top it with the chutney. Serve and enjoy!
🌿Basil Fun Fact: Did you know that basil has been used for centuries as a folk remedy for everything from colds to snakebites?!
Nowadays though, it has earned a place of honor on spice racks across the world.
The large-leaf green variety is used in Italian dishes like pesto … while Thai basil (which tastes like licorice) is popular in Asian foods.
Basil contains vitamins A, & C, K as well as trace amounts of calcium and manganese.
✅It’s full of antioxidants that fight inflammation and boost the immune system.
This is especially true of the variety known as holy basil (aka tulsi) which has been used in traditional Ayurvedic medicine for a long time.
Some studies have linked basil with skin health, lower blood sugar levels, and less anxiety and depression.
Basil Lemonade Recipe
🪴Here’s a super-refreshing take on lemonade… which features this week’s food of the week, basil.
Not only is it delicious, but it’s a great way to use up any extra basil from your garden.
NOTE: This recipe does contain sweetener, but less than most lemonade recipes. Adjust it to suit your goals and taste preferences.
This recipe can also double as a mixer for your next cocktail party – or just add some seltzer for a little “fizz.”
🍋Basil Lemonade 🍋
(makes 6 servings)
8 lemons, juiced
¼ cup honey or maple syrup
1 cup fresh basil leaves, packed
3 cups cold water
Ice cubes
Optional: lemon slices & basil leaves for garnish
Pour lemon juice into a blender and add honey (or maple syrup) and basil. Blend until smooth. Strain the liquid into a pitcher to get a clear green liquid. Add the cold water and chill until ready to serve. Serve over ice. Refreshing!
I’m a Certified Integrative Nutrition Health Coach, Clean Food blogger, esential oils advocate, and author. I received my training from the Institute for Integrative Nutrition, where I learned more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I help men and women create a completely personalized “roadmap to health” that suits their unique body, lifestyle, preferences, and goals – bioindividuality. Learn more about my training and my unique approach to health coaching.
The Online Spring Gluten-Free Expo (Nourished Festival) just finished up yesterday! Wow! Amazing event! There were so many great presentations, giveaways and discounts.
One of the presentations, Improve Your Gut to Improve Your Brain was given by Sheri Traxler. Sheri is an author, speaker, and coach. Sheri is the author of Go Forward: 28 Days to Eat, Move, and Enjoy Life God’s Way. Sheri holds her Master’s in Health Promotion, is a Certified Personal Trainer, Health Coach, Nutrition Specialist, and Intuitive Eating Counselor.
Sheri spoke about the Gut-Brain Connection. The Gut-Brain Connection includes:
Enteric Nervous System and the two blood brain barriers (Blood Brain Barrier and Gut Blood Brain Barrier).
BDNF (brain-derived neuropathic factor) and Mitrochondria. Brain-derived neuropathic factor is a protein produced in the nerve cells. This helps keep the cells functioning and growing.
Neurotransmitters and Hormones. Neurotransmitters include serotonin – the ‘feel good’ hormone, 90% of serotonin is made in the gut, dopamine helps us stay motivated, 50% of dopamine is made in the gut, GABA helps with stress management, sleep, and a calm mind, and cortisol – stress hormone.
When we have a healthy gut, it means improved energy, brain, and confidence.
What Does a Healthy Gut-Brain Life Look Like?
Take a look at your lifestyle. What does it incude?
Stop doing damage meaning stop doing things that hurt your microbiome. This includes eliminating toxins like chemicals, pesticides, herbicides, and artificial stuff like flavorings and colorings. Antibiotics is also included.
Make contact with the billions of good bugs. This includes hugs, physical contact with friends, and going outside barefoot on the grass – grounding.
Manage stress. Why? We want to manage stress because unmanaged chronic stress can have a direct impact on inflammation, on gut permeability, and shifting your gut microbiome. How to manage stress? Doing mindful eating, prioritizing sleep – by 10 pm, and meditating.
Move often. Moving often will increase BDNF and increase mitochondria. And movement helps your gut.
Feed Your Gut.
7 Ways to Feed Your Gut to Feel Great
Create a powerful plate + prebiotics. Include vegerables on half your plate. Some great prebiotics include almonds, apples, asparagus, bananas, broccoli, brussel sprouts, dandelion greens, garlic, leeks, onions, and pears. Broccoli and brussel sprouts contain sulphur which combat bad bacteria.
Eat probiotics daily. Probiotic-rich foods include raw apple cider vinegar, kefir, kimchi, kombucha, fermented pickles, sauerkraut, and yogurt.
Focus on whole foods and not highly processed foods. Bad bacteria feed on highly processed foods and foods that contain refined sugars and artificial sweeteners/artificial colors/flavoring.
Oils and Fats – Lower saturated fats especially animal products. Animal products lower diversity and abundance of good bacteria and good gut flora. Include Extra Virgin Olive Oil, omega-3 fatty acids (DHA, flax seeds, walnuts, sardines, and salmon.) Omega-3 fatty acids are essential for brain health.
Spices. Spices to include: coriander and cumin – these spices decrease inflammation especially gut inflammation, fennel – helps with better digestion of food, turmeric – decreases gut inflammation and can help grown new brain cells.
Indulge. Coffee, tea, and dark chocolate. If you enjoy dark chocolate bars, opt for bars with 80% cacao. Another chocolate option is raw cacao powder or raw cacao nibs. Dark chocolate increases blood flow to the brain.
Filtered Water. Stay hydrated for both gut and brain health. Opt to put a filter on your shower and kitchen faucet. Chlorine kills bacteria.
Add supplements with the guidance of your health care practitioner.
MY CLEAN FOOD LIFE 