I'm sure you've heard it before, but a healthy gut really is paramount for a healthy body. One way to foster a happy gut microbiome is to eat fermented foods. Fermented foods are rich in probiotics which support digestive health, immunity, detoxification and overall well-being. One of my favorite ferments is water kefir which is a probiotic beverage typically made using sugar water, coconut water or fruit juice. Water kefir is rich in amino acids, enzymes, vitamins and minerals so having a small cup each day is a delicious way to boost gut health! This suped-up version contains powerful anti-inflammatory ingredients, ginger and turmeric, for a truly medicinal and delicious bevvy!
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In my experience, having clear, radiant skin is an inside job. We can slather our faces with the best topical treatments out there, but if there is hormonal imbalance, liver congestion, and/or gut inflammation brewing beneath the surface, those fancy creams can only get you but so far. If you are struggling with acne and sense that something about your diet and lifestyle is inflaming your skin and causing your breakouts, start with implementing some of the tips outlined in this post.
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Intermittent Fasting, aka IF. You've likely heard of it but may be thinking it's just another wellness fad. While it may seem that way, IF really it isn’t a fad at all. It is what our ancestors naturally did before electricity, refrigeration, food delivery and microwaves! They would naturally go periods of time without food and their digestive systems would get a nice long break from the energy-intensive process of digesting food. In our modern world, food is never scarce. Actually, quite the opposite - we've got access to food around the clock! Eating late into the evening and again first thing in the morning doesn't allow our digestion/detox systems to work on removing metabolic junk and toxins that build up in the body over time so health problems, like weight gain, insulin resistance, inflammation, increased oxidative stress, impaired cognitive function, accelerated aging, etc. can ensue. In this post, I've outlined everything you need to know about intermittent fasting - including why and how to do it if you decide it sounds right for you. I also discuss gender differences and how to make it work with your exercise routine.
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Apple cider vinegar has a claim to fame as a health and longevity elixir. Its benefits are extensive: improves digestion, provides relief from heartburn, reduces blood sugar levels, increases energy, eliminates cravings and supports fat burning and weight loss. So it's no wonder people are getting on the ACV bandwagon! But, for many, once they try it, they struggle to incorporate it into their daily routine due to the intensity of the tartness! Over on Hello Glow, I go into detail about all the health benefits of consuming ACV regularly PLUS I give you eight recipes for hiding it in drinks, smoothies and salad dressings so you can get more into your life! Check it out by clicking the button below.
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Let's get clear on one thing - you cannot 'out-supplement' a bad diet. Supplements are designed to be used as part of a nutrient-dense real food eating plan. In my practice, I have a 'food first' approach in which we get the person's the food on point first and then we fill in nutritional gaps using targeted supplementation. I've written a whole post on the five foundational supplements that just about everyone should be taking. You can check that out here. One of those must-have supplements is a probiotic.
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I am a big fan of collagen protein and incorporate it daily, like in my smoothie bowls, matcha lattes, soups, etc. It's awesome. I also recommend it to many of my clients to promote healthy hair, skin, nails and joints as well as to help heal the gut!
If you want to learn more about all the health benefits of collagen powder plus how to use it, check out my post on Hello Glow.
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Hi there!
I wanted to share a recent eBook I wrote for BINTO on probiotic supplements for women's general and reproductive health. If you're a guy reading this, please pass this on to the ladies in your life! If you're a woman, this eBook is a worth a read....if I do say so myself :)
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This 1-day cleanse is the perfect "reset button" after a holiday, wedding weekend, or one of those weeks of not-so-healthy eating. I know how tough it can be to commit to a cleanse for any real length of time (7, 14, 28 days), so I came up with this 1-day cleanse plan for when you don't want to fuss around with lots of meal prep or put your summer social activities on hold because you're "on a cleanse." A great day to do this cleanse is Monday or Tuesday after, for example, a big weekend of eating, drinking, etc. You can pick up the essentials from the grocery store on Sunday or Monday and get started right after that. As you can see from the photo, I purchased my green juices and nut milk. You can, of course, make these yourself but the beauty of this cleanse is that you don't have to spend much time in the kitchen!
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Now that it's Spring, I'm back on the smoothie train. Smoothies can be a great choice for adding to your breakfast meal rotation, or you can make them smaller to have as a snack. I've been enjoying this delicious blueberry coconut concoction pre- or post-workout. It's well balanced with healthy fat, protein and carbs plus it's simple and easy to make!
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Let's talk macronutrients... Macronutrients are nutrients that provide energy to the body and are needed in large amounts. There are three: carbohydrate, protein and fat.
As these are the foundation of your diet, we want to make sure you're getting them right! In today's post, I'm going to help with you to changing out your protein, fat and carb sources to decrease inflammation, reduce your toxic load and support your microbiome.
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Typically, when people talk about weight loss, they focus their attention on macronutrients: protein, fat and carbohydrates. Popular diets generally involve cutting out or cutting down on one of these (i.e. carbs or fat) while increasing another (i.e. protein). Truth is, when it comes to losing weight, there is a lot more going on with respect to the foods we eat than simply macronutrients. What these fad diets are missing is the critical importance of the microbiome - a topic of much emerging research! Our microbiome, the 100 trillion microbes living in our intestines, plays a massive role in determining whether we're fat or skinny or somewhere in between.
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Sugar is almost impossible to avoid. It's in everything from fruit to yogurt to salad dressings. But there is a distinction to be made between the two forms sugar comes in. It's either naturally-occuring sugar, such as in fruits, starchy veggies, grains, and beans, or refined/added sugar which is hidden in the majority of packaged food products - juice, sports drinks, yogurt, cereal, salad dressings, etc.
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This past weekend, I led a Gut Health workshop with my friend and colleague, Dr. Missy Albrecht. It was awesome teaming up with a physical therapist on this topic because she has a lot of education around how to heal the gut from a mobility standpoint, while I was able to talk to the nutrition piece of the equation. In our workshop, we addressed signs of an unhealthy gut, functions of the gut, factors that damage the gut, and what to do to repair and heal the gut.
Gut health is a very comprehensive topic, one with which I struggled to narrow it down and pick out the digestible (pun intended :)) bits for an hour long workshop. Cutting edge research on the digestive system, and in particular the microbiome, is coming out every day. It's something I am fascinated by and want to learn everything I can about in order to help my clients to the best of my ability.
As the workshop attendees seemed to be particularly engaged during the "What To Do" section of my talk, I thought you, my readers, might also be interested in getting some tips for keeping your gut healthy and functioning optimally! Check them out below....
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