Right in the GUT!

Our body especially our gut is filled with good and bad bacteria.  Good bacteria keeps the bad bacteria in check.  Maintaining healthy gut bacteria affects many aspects of wellness.  Research is now showing that probiotics contribute to many parts of our wellness.  Probiotics can help prevent constipation and help to stop diarrhea.  Probiotics can help our immune system, boost metabolism, help with weight loss, and improve overall wellbeing.  Probiotics can help more complex diseases that affect the gastrointestinal health like Crohn’s disease and Irritable Bowel Syndrome.

A 2005 study by Harvard Medicine shows that probiotics help to alleviate allergy symptoms including; seasonal allergies, asthma, and eczema.

In 2006 a study by Stanford University showed that individuals of healthy weight have a good amount of healthy bacteria compared to overweight individuals who have less good bacteria and more bad bacteria.

It is super easy to include probiotics and there is nothing to lose and everything to gain by including some of these items in your diet.

For Probiotics include;

Plain unflavored yogurt

Kefir

Miso

Pickles

Sauerkraut

Kimchi

Kombucha

I invite you to try adding a probiotic-rich food daily and see how you feel.  Let me know if you do.  I am rooting for you and wishing you the best.

Get it on Popeye Style!

I have written about greens many times before but they are so important that I will write about them again.  Today my goal is to inspire you to eat more greens and to give you more tangible ways of including them in your daily diet.  Greens are amazing they have Vitamin A, B, C, D, E, Minerals, Antioxidants, Fiber, Calcium, Iron, Enzymes, and many others!

Not many other foods can make these kinds of claims.  There are so many great ways to add greens to your daily menu.

Starting with breakfast.  I encourage you to try lightly steamed greens with garlic, sea salt, and olive oil with your favorite breakfast foods.

Green smoothies are my personal favorite way of consuming 3 cups of greens to start my day! Please see my green smoothies recipes on the home page.  Green smoothies can also be consumed for snacks.

For lunch try steamed greens with legumes.

For any meal eat SALAD!! I like to have a lovely salad filled with greens for both lunch and dinner.  Instead of using bread or tortillas consider using a sturdy green like collard greens or kale to wrap your veggies, legumes, tofu, or animal protein.

Greens have a bitter taste to them but the more you eat the more you will find your body craves them.  Our body needs all tastes to operate optimally including bitter tastes.  Greens become more palatable the more you eat them.

One thing I love about greens is that they are so nutrient dense that when you consume them you will eat less because your body will be nourished.  Many times our body craves food because it is unsatiated with processed foods that lack nutrients.   The more greens you eat the more energy, life, and vitality you will feel.  If you do not believe me just try it for a week.  Make it a goal to include greens in each of your meals and your snacks.  I wish you nothing but the best in your green eating venture!!

I am rooting for you! Let me know about your adventures with greens.  Karla

 

Image result for pictures of greens

Eating out, What to DO?

People are always asking me, “What should I do when I eat out if I want to be healthy?” This can be complicated but this is what I do.

  1. Always look at the menu prior.  Nowadays with our smartphones, this is easy to do.  Know what you will order ahead of time and when you get to the restaurant laser focus do not get swayed by looking at the menu.
  2. Try to find the best option that sounds good and mostly has real food, ideally veggies and lean protein.  Get creative, look at appetizers and sides.
  3. If possible never show up at a restaurant when you are starving this can be disastrous.  Usually, it results in eating more than needed, eating foods which might not be the healthiest, and getting so full you feel bloated which puts a damper on the rest of the day.
  4. Be mindful!  I would recommend focusing on conversation, eating & chewing thoroughly, refrain from going on your smartphone, and notice when you get full and put the remainder of your food in a to-go box.
  5. Enjoy the experience.  Be present and mindful.

Let me know if this is helpful.  I am rooting for you!

Apple Cider Vinegar

The more I use apple cider vinegar the more I am convinced it is a magic elixir.

Apple cider vinegar (ACV) has been known for healthy glowing skin, immunity boosting, gastrointestinal health, helps with allergies, regulates blood sugars, helps with weight loss, and many other benefits.  Like anything else I recommend you try it for yourself so you can decide if it is helpful to you.

The two ways I drink ACV.  In the morning I start the day with a large 24-ounce glass of water and I add 1-2 tablespoons of ACV.  You may want to start with less since you may need to get used to the taste.  I find this helps hydrate me and get my digestive system going.  I feel very energized by doing this and it sets the tone for the rest of my day.

I also have ACV in the middle of my day before lunch.  I drink another 24 ounces of water with a large tablespoon of chia, a pinch of stevia, and another 1-2 tablespoons of ACV.  I add the chia so I can get add fiber and omega 3’s to my diet.  I have found that by doing this I tend to eat smaller meals, have more energy, and feel at the top of my game.

I encourage you to try adding ACV into your daily routine for a week.  See how you feel.  Remember you are the expert of you!  I am rooting for you.  Let me know if this was helpful.  Karla

Healthy Eating is a Full Time Gig

A commitment to healthy eating takes time and repetition plus it takes practice.  I have been committed to eating healthy for quite some time and every day I get better but I still discover triggers that catapult me into making choices that do not contribute to my health journey.

Recently I have been traveling for work.  Many of my trips are day trips.  I have noticed that even though I pack my lunch and snacks I like to stop at gas stations and fast food restaurants.  So yesterday I got curious about these habits.

Why, if I like the foods I packed and I am prepared do I feel the need to buy myself food at a gas station or fast food restaurant?

Well after thinking about it I discovered that in my past this has been the fun part of traveling that I get to eat out and buy beef jerky or French fries.  I also discovered that when I am traveling I view it as an adventure and I do not want to eat my normal day to day food.

So yesterday in the parking lot of Whataburger I prayed for love, strength, and will.  I ate my packed lunch and I made a promise to myself.  From this moment forward I will plan ahead and when I am scheduled to travel I will buy foods that make me feel good but that differ from what I normally eat so that I can feed my adventurous spirit, literally with fun foods that are good for me.

I invite you to get curious.  If you want to eat healthily, what are your triggers?  Find a way to fulfill your needs in a healthy way.  Get creative!

I am rooting for you!