Category Archives: Uncategorized

NO, You do NOT need a detox, cleanse or reset after the holidays!

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🙅🏻‍♀️No detox, cleanse or reset needed. Its likely metabolic function that needs to be addressed.

💡 What you really need is a personalized plan with consistency and patience — Not a restrictive dietary protocol.🙅🏻‍♀️

⚠️The negative implications of fasting/cleanses need to be addressed – chronic energy depletion, lack of energy storage, lack of thyroid hormone conversion and sacrificing long term health for short term gain.

⚠️The less food you eat means more synthetic supplements necessary to get all the missing nutrients you are not taking in. 💊

⚠️The less food you eat means the less energy you have over time. 😴

⚠️Lastly, the more often you fast the less appetite you have. Who even wants an appetite these days? This gives you more time to work, work, work! (Sense my sarcasm?)🤪can Hustle culture be left in 2021 ?

While I know many folks who truly believe in the “magical power” of cleanses and detoxes….

The one fact that is indisputable when it comes to practicing prolonged restrictive protocols: this can and will reduce your basal metabolic rate and make it harder to maintain any weight lost OR lose in the future. It also causes nutritional deficiencies and more…. (I’ve learned this the hard way)

💰 Save your money & avoid these programs like you do The ‘vid. 🦠

👉🏼In my coaching program, you learn the nuances of metabolic function, the importance of nutritional periodization and how to live a happy and sustainable lifestyle! Click here to apply for coaching–let’s do this!! 💞

#onlinepersonaltrainer
#nutrtioncoach#cleanse#detox#dietplan#diet#dietculturedropout#eattonourish#nourish#restrictiveeating#eatingdisorderrecovery#eatingdisorderawareness#edrecoverywarrior#onlinenutritioncoach#cleanseday#juicecleanse#juicecleansedetox

What to do for 2022-Focus on Mastering the Basics!

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🎉Happy New Years 2022! As we see the weight loss ads, fad diet gimmicks, 30 day & 75 hard challenges all over the feeds, I’d like to offer the advice of MASTERING THE BASICS for your 2022 resolution goals.
💯🔥

Research on resolutions shows that only 40-60% of people maintain their NYE resolutions six months later. Folks may start off strong, but when they are doing unsustainable protocols, quickly lose steam, fall off, or even worse develop results that are opposite of what were desired in the first place. 🤷🏻‍♀️🙅🏻‍♀️

That’s why I recommend that for this upcoming year, we prioritize learning how to manage our stress better, because stress is truly the cause of so many of our health concerns. 🧘‍♀️
Next is sleep, proper fuel, daily movement, healthy digestion, awesome poops and THEN you can add in strength training, at least twice per week, but a 3-4 day split I think it’s the best way to approach it. 💪🏻 To clarify: yes, you should prioritize sleep and nutrition before getting your workouts in. 🙂

By mastering the basic habits of health, you are creating a sustainable routine. This solid foundation will give you the lasting results you truly desire.

If you’re ready to break free from ways of the past: eliminating your favorite foods, yo-yo dieting, and endless hours in the gym—2️⃣0️⃣2️⃣2️⃣is the year to do so.

Click here to Apply for my 8 week Foundations program! Let’s do this!

#newyearseve#newyear#resolutions#goals#masterthebasics#stressmanagement#eatfood#protein#steps#movementismedicine#sleep#gratitude#strengthtraining#dietculture#sustainability#sustainable#onlinehealthcoach#onlinepersonaltrainer#trainerize

Sleep is SO much more than shut eye!

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”Without enough sleep, we all become tall two-year-olds.” 😬Who can relate?
🙋🏻‍♀️🙋🏻

👉🏻Sleep is consistently the most underrated aspect of any health & wellness journey. & It’s one of the biggest priorities I focus on with clients, especially if they have an aesthetic goal.

💤 Creating & maintaining a bedtime routine is the best way to prioritize a good nights sleep.

Here are a few before bed SLEEP HACKS:

😴Block blue & green light, lower the temperature in your bedroom & reduce the volume on TV 1-2 hours before bed.

🛌 Be sure to sleep in complete darkness, wear sleep mask if needed

💤 Use a white noise app or air filter, or ear plugs if you’re a light sleeper.

😴Go to bed early around 9-10pm

🛌Use a guided meditation app (headspace, calm, insight timer)

💤Stick to a sleep schedule (even on weekends)

😴Use supplements to enhance sleep (200mg theanine, 500 mg gaba & Magnesium Glycinate )

🛌Get out of bed briefly if you do wake up.

How’s your bedtime routine? Let me know, are you going to incorporate any of these?👇🏻

Good sleep promotes good health. Sleep represents a third of every person’s life and it has a tremendous impact on how we live, function and perform during the other two-thirds of our lives. It is indeed as vital as the air we breathe and the food we eat, especially for those with chronic diseases or compromised immune systems.

”Happiness in simplicity can be achieved with a flexible mindset and nine hours sleep each night.” – Dalai Lama

✌🏼Ready to simplify your path to wellness? Apply for coaching today!

How does gelatin improve digestion?

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First off, what is gelatin?

🧸Gelatin is a colorless, flavorless substance made from the collagen found in animal bones, skin and tissues. Gelatin is the cooked form of collagen. It makes up about half of the protein found in animals.

🧸Gelatin is loaded with three amino acids (glycine, proline and alanine) that have hydrophilic (hydrating), anti-inflammatory, healing properties.

🧸Because gelatin can attract and hold liquids, this allows it to draw in digestive juices, which help us break down the foods we eat.


🧸The more digestive juices present (mostly bile and stomach acid), the better our food is broken down, which allows for improved absorption.

⚠️NOT ALL GELATINS are made the same. The brand I recommend is Great Lakes. @greatlakesgelatin

🤓The product has been a subject of several clinical trials that have proved its effectiveness.

📖 Check out the book Gelatin in Nutrition and Medicine to learn more.

🧸MY FAV RECIPE!
•BLOOM Gelatin first by pouring 1/2 c pure juice into a bowl and stirring in 4 tbsp of gelatin and let sit for 5 min.

•While it’s doing it’s thing, warm up the other 1/2 c juice on a saucepan on the stove.
•As it gets steamy and just before boiling, turn off heat.
•Add in gelatin and stir well.
•Let cool before pouring into gummy molds or containers for jello.

Interested in working together? Apply here for coaching!

#gelatin#digestivehealth#digestion#digestionsupport#nutrition#diet#absorb#onlinepersonaltrainer#personaltrainer#fitnessjourney#prometabolic#nutritioncoach

Top tips on tracking your meals/food

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Macro-tracking can take some time to get the hang of, but doing so is well worth it! And there are ways to make it easier and more enjoyable so it doesn’t have to take up any more of your precious headspace.

TOP TIPS:

1️⃣ Pre-Log your day ahead of time. Spend 10-15 minutes the night before to pre-plan and log your next day’s meals. Not only does it save you time from trying to log as you go, it also prevents you from making impulsive decisions in the moment.
⁣
2️⃣ Log your favorites first and work backwards. If you know you want a burger and fries for dinner, or maybe it’s a glass of wine with dinner, and or a piece of chocolate after lunch, log that first, then reverse engineer your day from there.
⁣
3️⃣ Repeat meals you enjoy eating often. Reduce decision fatigue by making a list of two to three go-to meals you don’t mind repeating and eat those throughout the week. For some variety, you can cycle through the same breakfast and lunch, while making a different dinner each night.
⁣
4️⃣ Purchase a simple food scale. You can find legit ones for <$30 at Target, or online. Start tracking/weighing! Put your plate on the food scale and zero it out (tare). Put your protein source on the plate, log the weight and zero it out. Repeat these steps for your carb, fat and veggie/fruits. If you zero/tare it out each time, you don’t have to worry about adding things up. Build your plate on the scale.⁣ You won’t have to do this forever, but right now you’re learning!
⁣
5️⃣ If your food has a barcode, scan the barcode directly into the app + adjust the serving size. If your food does not have a barcode, search for a verified entry for that specific food. Examples are “ground beef” or “cooked jasmine rice”.⁣
⁣
6️⃣ AVOID GENERIC ENTRIES such as “medium banana” or “large rib eye”. What do medium and large actually mean? Instead, find an entry for bananas in grams and an entry for rib eye in grams so you can be specific.⁣
⁣
7️⃣ Often people batch cook meat, which means you’ll be weighing the COOKED meat. The nutritional facts on the labels are for the RAW meat. Take the COOKED weight and divide it by .75 to get the raw weight that you log. (120g COOKED chicken is 160g RAW chicken…. 120g/.75 = 160g)⁣
⁣
8️⃣ Weighing a sauce or butter, honey etc? Put the jar on the scale and zero/tare it, take out your desired amount (a negative # will show on the scale) and log that number/weight.⁣
⁣
9️⃣ Focus on MACROS vs CALORIES. It may show that your macros are hit perfectly, but calories are either high or low. The reason for this is because nutrition labels have the discretion to round their data to the nearest “pretty” number essentially.⁣
⁣
🔟 TURN OFF THE DAMN “CALORIES” BURNED FEATURE. Please, do this.


THE SIMPLEST METHOD TO HIT YOUR MACROS 👇
⠀
1. CHOOSE NUMBER OF MEALS
3-5 meals daily works best for most. Choose times you can consistently eat each meal, and stick to those – this helps prevent cycles of under/overeating, or playing “macro tetris” too often.
⠀
2. PLAN YOUR PROTEINS
Choose a primary protein source for each of your meals, & adjust the serving size until it gives you 25-50g protein, OR add another protein source to reach the 25-50g range. (We want to divide protein evenly between meals, most will hit their goal with 25-50g at each meal.)
⠀
3. PLAN YOUR CARBS
Now you’ll know what carb sources will pair well with your proteins – choose 1-2 carb sources for each meal, and adjust serving sizes to fit your macros. (Making the meals around your workouts more carb heavy is more optimal.)
⠀
4. PLAN YOUR FATS
Your protein (and some carb) sources will have fat, so we’re waiting until last to add fats as needed to meals. (Timing these further from your workouts is more optimal.)
⠀
You now have a rough template you can build your days around, and tweak as needed for daily success (e.g. dropping fats when you know you’ll drink later.)

HOW TO HIT YOUR MACROS WHEN RANDOM SOCIAL EVENTS COME UP

It’s Friday 1pm, when your friend texts you “Hey, let’s go to that winery tonight for dinner”

  1. Plug the foods you’ve already eaten today into your food log.
  2. Plug in your best estimate of what you’ll eat & drink at the winery–doesn’t have to be perfect, just a rough estimate so you can adjust the rest of your day to fit your goals AND enjoy the night!
  3. Plug in what you’d like to have, EVEN IF it pushes your macros over.
  4. Keep in mind you still need to hit your protein goal by the end of the day
  5. Don’t go to the winery super hungry, when you’re hungry, your inhibition is lower, and can make drinking worse. ⁣So don’t skip dinner. Just make your portion smaller.

Example: Say you planned to you have 1 cup Greek yogurt with fresh berries, with sourdough & honey before your afternoon workout and chicken thigh veggie stir fry on a bed of soaked rice for dinner. Instead make a mineral dense protein shake, (recipe reel on Instagram) keep your chicken and stir fry with veggies and reduce the rice size portion.

Now that you’ve adjusted your day around the boxes you need to tick to continue to make progress with your goals, you should be able to enjoy your night out on the town and still be within 5-10 g of your goals!

This tip is SO CRUCIAL it’s worth repeating: You will find at the end of the day, it will be much easier to achieve your goals when you spend 10-15 min at night to pre-log your day the night before.

#macros #trackingmacros #macrotips #nutritioncoach #flexibledieting

The benefits of Lion’s Mane Mushrooms

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🍄 🧠 Lion’s Mane is large and has a shaggy appearance with white cascading spines that resemble a lion’s mane, hence the name. It is known as the “smart mushroom”, related to how it can improve mental clarity, focus, alertness, nerve health and overall brain support. But that’s not all, it has been shown to improve athletic performance too!

What makes lion’s mane mushroom so special?

This mushroom contains high amounts of a compound called β-glucan polysaccharides, which is a type of naturally occurring glucose polymer found in cell walls of certain fungi and bacteria. This mushroom is also rich in, lectins, proteins, lipids, hericenone, erinacine and terpenoids, which is basically everything an athlete needs for top performance. Along with β-glucan, these compounds are responsible for many of the health benefits associated with lion’s mane.

BENEFITS OF LION’S MANE MUSHROOM FOR ATHLETES:

  • Contains anti-fatigue properties and increases energy.
  • Improves concentration, focus, and overall cognitive function.
  • Reduces inflammation and recovery time.
  • Accelerates fat metabolism.
  • Improves gut health.
  • Boosts the immune system

Anxiety and Depressive symptoms have also been reduced in humans fed 2g of lion’s mane, via cookies, over the course of 4 weeks. There was a significant difference between groups on the measurements of concentration and irritability, favoring the lion’s mane group.

THE BOTTOM LINE

It is well known that proper training, nutrition, and supplements are integral pieces in an athlete’s progress. Lion’s mane mushroom continues to gain popularity due to its various health benefits, however the potential benefits for athletes makes it a unique food for sports nutrition. Studies continue to show the positive physical and mental outcomes from utilizing lion’s mane. There are several ways to incorporate lion’s mane mushroom into your diet, this includes eating them whole or taking lion’s mane extract as a nutritional supplement. Athletes looking to further advance their performance should consider our newest lion mane’s supplement to add to their daily routine for optimal results.

We have been adding one serving to our morning protein smoothie! @ommushrooms

❔What brand to get❔
7 Best Lion’s Mane Supplements (in no particular order)

•Mind Lab Pro — Best Lion’s Mane Supplement Stack
•Nootropics Depot Lion’s Mane 8:1 Extract — Best Lion’s Mane Mushroom Capsules
•Om Mushroom Superfood Lion’s Mane Organic Powder — Best Lion’s Mane Mushroom Powder
•Real Mushrooms Lion’s Mane Capsules — Best Organic Lion’s Mane Supplement
•Genius Mushrooms — Best Mushroom Supplement With Lion’s Mane
•Host Defense Lion’s Mane — Best Lion’s Mane For Overall Health
•Double Wood Supplements Lion’s Mane Mushroom — Best Lion’s Mane For The Money

SOURCES:

PMID: 29953363 PMID: 20834180  PMID: 20834180 PMID: 24266378

References:

  1. Mudge, K. (2017, April 09). Lion’s Mane: A new candidate for profitable forest mushroom cultivation. Retrieved October 28, 2018, from http://smallfarms.cornell.edu/2015/04/06/lions-mane/
  2. Akramienė, D., Kondrotas, A., Didžiapetrienė, J., & Kėvelaitis, E. (2007). Effects of ß-glucans on the immune system. Medicina, 43(8), 597. doi:10.3390/medicina43080076
  3. Khan, M. A., Tania, M., Liu, R., & Rahman, M. M. (2013). Hericium erinaceus: An edible mushroom with medicinal values. Journal of Complementary and Integrative Medicine, 10(1). doi:10.1515/jcim-2013-0001
  4. Liu, J., Du, C., Wang, Y., & Yu, Z. (2014). Anti-fatigue activities of polysaccharides extracted from Hericium erinaceus. Experimental and Therapeutic Medicine, 9(2), 483-487. doi:10.3892/etm.2014.2139
  5. Brandalise, F., Cesaroni, V., Gregori, A., Repetti, M., Romano, C., Orrù, G., . . . Rossi, P. (2017). Dietary Supplementation ofHericium erinaceusIncreases Mossy Fiber-CA3 Hippocampal Neurotransmission and Recognition Memory in Wild-Type Mice. Evidence-Based Complementary and Alternative Medicine, 2017, 1-13. doi:10.1155/2017/3864340
  6. Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: A double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), 367-372. doi:10.1002/ptr.2634
  7. Nagano, M., Shimizu, K., Kondo, R., Hayashi, C., Sato, D., Kitagawa, K., & Ohnuki, K. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomedical Research,31(4), 231-237. doi:10.2220/biomedres.31.231
  8. He, F., Li, J., Liu, Z., Chuang, C., Yang, W., & Zuo, L. (2016). Redox Mechanism of Reactive Oxygen Species in Exercise. Frontiers in Physiology, 7. doi:10.3389/fphys.2016.00486
  9. Abdullah, N., Ismail, S. M., Aminudin, N., Shuib, A. S., & Lau, B. F. (2012). Evaluation of Selected Culinary-Medicinal Mushrooms for Antioxidant and ACE Inhibitory Activities. Evidence-Based Complementary and Alternative Medicine, 2012, 1-12. doi:10.1155/2012/464238
  10. Choi, W., Kim, Y., Park, B., Kim, J., & Lee, S. (2013). Hypolipidaemic Effect of Hericium erinaceum Grown in Artemisia capillaris on Obese Rats. Mycobiology, 41(2), 94-99. doi:10.5941/myco.2013.41.2.94
  11. Hiwatashi, K., Kosaka, Y., Suzuki, N., Hata, K., Mukaiyama, T., Sakamoto, K., . . . Komai, M. (2010). Yamabushitake Mushroom (Hericium erinaceus) Improved Lipid Metabolism in Mice Fed a High-Fat Diet. Bioscience, Biotechnology, and Biochemistry, 74(7), 1447-1451. doi:10.1271/bbb.100130
  12. Wang, M., Konishi, T., Gao, Y., Xu, D., & Gao, Q. (2015). Anti-Gastric Ulcer Activity of Polysaccharide Fraction Isolated from Mycelium Culture of Lions Mane Medicinal Mushroom, Hericium erinaceus (Higher Basidiomycetes). International Journal of Medicinal Mushrooms,17(11), 1055-1060. doi:10.1615/intjmedmushrooms.v17.i11.50
  13. Sheng, X., Yan, J., Meng, Y., Kang, Y., Han, Z., Tai, G., . . . Cheng, H. (2017). Immunomodulatory effects of Hericium erinaceus derived polysaccharides are mediated by intestinal immunology. Food & Function, 8(3), 1020-1027. doi:10.1039/c7fo00071e
  14. Diling, C., Chaoqun, Z., Jian, Y., Jian, L., Jiyan, S., Yizhen, X., & Guoxiao, L. (2017). Immunomodulatory Activities of a Fungal Protein Extracted from Hericium erinaceus through Regulating the Gut Microbiota. Frontiers in Immunology,8. doi:10.3389/fimmu.2017.00666


#mushrooms#healingmushrooms#lionsmanemushroom#onlinenutritioncoach

Why women who workout should NOT intermittent fast

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From a health standpoint, intermittent fasting is useful – especially for the general population who are not very active and struggling with metabolic diseases.

⚠️ However, if you’re adding intermittent fasting on top of exercise, you aren’t gaining any extra benefits.

❗️ In fact, if you’re a woman, adding intermittent fasting on top of exercise can be harmful to both your performance and your health. ❗️

💥 Women are more sensitive to kisspeptin, neuropeptide that’s responsible for sex hormones and endocrine and reproductive function. Diets such as intermittent fasting and keto disrupt kisspeptin production.

It comes down to kisspeptin, is a neuropeptide that’s responsible for sex hormones and endocrine and reproductive function, which also plays a significant role in maintaining healthy glucose levels, appetite regulation, and body composition. It’s also more sensitive in women than men. When it gets perturbed, our sex hormones aren’t produced and released the way we need them to be. 

Intermittent fasting and keto both disrupt kisspeptin production. When our brain perceives we have a deficiency in nutrients, especially carbohydrate, we have a marked reduction in kisspeptin stimulation, which not only increases our appetite, but also reduces our sensitivity to insulin. This is why research shows intermittent fasting is more likely to cause impaired glucose intolerance in women, but not men.

What happens when we layer exercise stress on top of the stress of denying our bodies an important fuel source? Stress hormones like cortisol rise even higher. As you keep increasing that stress, it keeps your sympathetic drive high and reduces your ability to relax. Your thyroid activity is depressed, which messes with your menstrual cycle. Your body also starts storing more belly fat.

So now you’re looking at disrupted menstrual cycles, higher anxiety and stress, impaired performance and often weight gain—pretty much the opposite of what you’re looking for!

The ketogenic diet has very similar effects on women athletes. We hear people rave about the increased mental focus with a keto diet. In men, yes. They have an increase in their parasympathetic (a.k.a. rest and digest) activity, so they can be more relaxed and present. In women, keto kicks up our sympathetic (a.k.a. fight or flight) drive, so we’re more anxious, more prone to being depressed, and we can’t sleep very well, which again hurts our hormonal health, performance, well being, and body composition.

Sometimes women will contend that these diets work so well for them. And they might for the first three months, because nearly any diet will yield some effects in the short term. The long term effects for women athletes, however, is endocrine dysfunction, increases in abdominal fat, more depression, and a backlash of subsequent fat gain.

Women athletes perform far better in a fed state. Women athletes need to eat. 

💥 The long term effects of intermittent fasting with exercise for women athletes is endocrine dysfunction, increases in abdominal fat, more depression, and subsequent fat gain.

Pretty much the opposite direction of your goals.

👇🏻LMK What’s your experience with IF?

SOURCE: https://www.drstacysims.com/

The importance of Fiber & how to not overdo it.

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Fiber is an essential nutrient. However, many Americans fall short of the recommended daily amount in their diets. Women should aim for about 25 grams of fiber per day, while men should target about 38 grams, or 14 grams for every 1,000 calories. Your fiber intake is a good gauge for overall diet quality.

The idea that more fiber is always better is one of those persistent nutrition myths that has been drilled into us for decades. When someone decides to go on a ‘health kick’ they often start by loading up on the salads, vegetables, whole grains, seeds and legumes because fiber! Only to experience tons of gas, bloating, constipation and heartburn a few days in.

While adding ‘roughage’ to our diet is often recommended, there are some potential downsides to that:

👉 Harsh fibers can be very irritating for our gut, damaging the gut lining.

👉 Your body has to expend a lot of energy to move all this bulk that provides no energy in return.

👉 When too much fiber sits in the gut for too long, it can ferment, causing gas, bloating and acid reflux.

👉 Just think about it: is making something bigger really the solution when you are trying to pass it through a small hole?

This is not to say that all fiber is bad. But overdoing greens and grains especially when your gut is not in an optimal state can end up making you feel worse. I like to stick to more gentle fibers. These include fruit fibers and those from very well cooked vegetables. If your gut is in a good place, you can probably handle more fiber with less problems.

So why the raw carrot salad then? Raw carrots are unique in that they have their own defense’s against bacteria and fungi (ever noticed how much longer you can keep carrots in your fridge compared to other veggies?). The fiber in carrots can bind toxins produced by bacteria and carry it out rather than increasing the amount produced.

Fiber rich food sources are veggies like carrots, peppers, asparagus, bamboo shoots, cooked leafy greens like spinach, kale, chard, fresh arugula. Fruits like apples, berries, oranges, plums, prunes, and avocado.

When increasing fiber, be sure to do it gradually and with plenty of fluids. As dietary fiber travels through the digestive tract, is similar to a new sponge; it needs water to plump up and pass smoothly. If you consume more than your usual intake of fiber but not enough fluid, you may experience nausea or constipation.

The fiber argument is nuanced. We can’t really make blanket statements about fiber because it really depends on the type of fiber, the state of the individual’s gut, what else they are eating, etc. The best way to determine your fiber threshold is to pay attention to how your body reacts and adjust as necessary.

Factors that impact body image:

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How do you define body image?  


Your initial thought might be that body image is how you see yourself. What you see when you look in the mirror or the physical traits you notice.

In actuality, body image encompasses the way we think, perceive, and behave towards our bodies. Body image is just as much perception as the actions that follow.

When addressing body image concerns, it’s critical to take a holistic view of the individual. Just as body image itself isn’t limited to our self-concept, there are many factors outside of the singular individual that impact thoughts and perceptions about our bodies.

Some of those factors include:

💰 Socioeconomic status
🤳 Social media
👨‍👩‍👧‍👦 Family
🇺🇸 Cultural norms
♿️ Ability & disability
🏋🏽‍♀️ Physical activity
🧠 Mental health status
👯‍♀️ Peers
🏡 Environment
🧬 Genetics
👩🏽‍🎓Education

The people in your orbit, your identity, and your circumstances all impact how you may view your body. The key is to build awareness and create the skills that allow you to have a healthy reaction to outside pressures.

This is why the ‘fix’ isn’t as simple as working on how you see yourself. Addressing all-or-nothing thinking, challenging the norms you’ve accepted, and reframing where you place your self-worth are all great places to start. You can appreciate your body and work to grow; the two can exist simultaneously.

Did any of these factors surprise you? Where do you see these influences popping up in your own life?

REPOST FROM @rpendakur Be sure to give her a follow! 
#BodyImage#BodyImagehealing#BodyAcceptance#BodyImageStruggles#BodyImagePsychology#BodyImageAwareness #onlinefitnesscoach #onlinenutrition

Optimizing gut health for reintroducing foods.

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Step 1: Remove gut irritating foods.⁣
⁣
If you don’t react well to dairy, I’m guessing you have some other GI symptoms as well. ⁣
⁣
Giving your digestive system a break can be really helpful. As you embark on this process of gut healing, I recommend experimenting with the following:⁣
⁣
-Avoid raw veggies–aim for cooked veggies the majority of the time⁣
-Avoid nuts and seeds (if you do that them, chew thoroughly)⁣
-Avoid inflammatory oils such as soybean/canola/rapeseed/safflower, etc.⁣
⁣
This will allow your system to rest a bit and remove foods that could be irritating and leading to further inflammation.⁣
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⁣
Step 2: Add in gut supportive foods. ⁣
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Foods such as bone broth, collagen, gelatin, coconut oil, aloe vera (juice is easy to add to things), eggs, cooked mushrooms.⁣
⁣
⁣
Step 3: Support digestion.⁣
This can include a mix of supplement and lifestyle changes:⁣
-Eat without distractions.⁣
-Relax at meals. Taking a few deep breaths prior to eating can allow you to digest your food better.⁣
-Consider digestive bitters. I love Urban Moonshine. ⁣
Using bitters prior to meals can help stimulate your own digestive process and allow you to break down your food better.⁣
⁣
Step 4: SLOWLY reintroduce.⁣
The biggest mistake I see people make is reintroducing too quickly. You can slowly rebuild lactase by slowly reintroducing dairy. ⁣
⁣
Here’s the order I recommend:⁣
-hard cheeses first (lower in lactose)⁣
-goat/sheep’s milk based cheeses⁣
-goat/sheep’s milk based yogurts⁣
-organic, grass fed milk(can start with goat/sheep as well)⁣
⁣
No matter where you start, start small.⁣
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One small cut of cheese, 1 tbsp of yogurt or milk, etc. Do this daily and slowly increase until you are eating your desired amount. ⁣
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Step 5: Test don’t guess. ⁣
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Still having issues? Looking deeper at your digestive health can help you uncover a deeper cause to why you cannot properly digest dairy. ⁣
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Amanda uses GI map stool testing with clients to see how they are breaking down their food, beneficial bacteria, pathogens/parasites/yeast/overgrowth, and how the immune system is functioning. ⁣
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I hope this helps those that have reached out and are wanting to experiment with dairy🥛🧀

#dairy#dairyintolerance#dairyintolerant#guthealth#guthealthmatters#nutritioncoach#nutritionist#nutrition#dairylove#dietculturedropout#regenerativeagriculture#itsnotthecowitsthehow#womenshealth#balancedlifestyle#healthylifestyle6d