Sundays are a day of fasting of sorts for me. It’s in this day that I forgo “solid” foods for those of juices, smoothie bowls, and my homemade grain free (what my youngest calls) gruel.⠀
I am a firm believer that in order to be healthy long term, our digestion must be relieved of some of its burden of processing and eliminating foods. Easily digestible foods can do this as well as provide a boost of nutrients my body needs.⠀
This vitamin blend of strawberry, raspberry, and goji berry with plain water kefir, mint and ginger is refreshing and satisfying.⠀
🍓 🍓 ⠀
Most people can’t fathom the idea of not eating (or fasting) for a day, so juicing and liquid (pre-digested) nutrition is the next best thing. If you have digestive woes, then it may seem counter-intuitive but stop the woes by stopping the digestion.... at least for a day or half a day. ⠀
You won’t starve. Weekends are days of relaxation for some. Why not let your gut relax too. Comment and share with me what is your favorite smoothie recipe.⠀
How healthy are we as a society? With all of the inventions and creations of things meant to improve our lives, is it making the world a healthier place.⠀
In this episode of The Mental Minute, I share my thoughts why it’s not the things we have to make us healthier, but the things we put in our bodies that make the biggest difference.⠀
After you watch my video, if you believe you are healthier now than you were 5 years ago, comment and share one of your secrets.
Did you know that the "Happy-Hormone" Serotonin is made in your gut??? So what happens when you eat food that you are intolerant to? It affects your mood. It causes FATGUE, ANXIETY, and DEPRESSION. Food has a direct link to mood. All yourself, how do you really feel after eating a big meal of (insert food here). That is often a sign if your body is tolerating the food or not. Feel light and re-energised? That's a good sign 👍
Feel heavy and lethargic? That's a sign that your body is struggling to digest something it is not supposed to be eating 👎
A "food coma" or after dinner cravings are also signs that you're on the wrong path.
A change in diet can sometimes be a life affirming change for some people who battle their entire lives with pain and mental health afflictions. Could it be that you're eating the wrong food? It was for me.
I have been exhausted lately, I couldn’t figure out why until I started thinking about what I’ve eaten the last 2 days. Nothing out of the norm but ✌🏻chocolate chips my little fed me. About 6 months ago I linked chocolate to my exhaustion, joint pain and a few other symptoms. Took it out and all that went away. Not even thinking I ate the ones she shared 😂🙈 Now I am paying for it and will be allowing my body to rest today. Tomorrow is a new day and I will pick back up where I left off ❤️
When one of your partners who serve your #kombuchaontap post a pic about how delicious it is, you have to repost it. Have you been to Fair Fellow yet? ⠀
"We’ve got pomegranate grape booch!! 🍇⠀
Best booch in town by @jaredsprobiotics. Get your clean gut on with us this morning."⠀
Photo credit @fairfellowcoffee⠀
Reposted with @plannthat
Lo que comemos es mucho más que sólo un alimento para nuestro cuerpo; es nuestro combustible para mantenernos con energía y con mente clara durante el día; son nutrientes que mantienen nuestro sistema inmunológico fuerte para evitar enfermarnos. 🥑 Cuida tu templo, incrementa tus porciones de frutas y verduras durante el día.
Many of you guys know we have one of the coolest fermentariums around right here in Tulsa. Scissortail Provisions makes some of the tastiest fermented foods around. I’d definitely take their veggies, kimchi, and sauerkraut over most of the brands I’ve tasted at market⠀
It’s always great to get an opportunity to pick the brain of their head honcho over there, Dale. When we do, it’s a:⠀
⠀ "Fermentation Fellowship @tulsafarmersmarket!”⠀
What do you guys think? Have you tried them before? Comment and let me know your favorite lacto-fermented food.⠀
Photo credit @scissortailprovisions⠀
Reposted with @plannthat
🍽 Fact Friday: What you eat influences your metabolism and mood, making you either sluggish or energetic. Foods high in sugar, saturated fats, artificial sweeteners and low in water and fiber will slow digestion, can cause weight gain and leave you feeling like a couch potato. 💤 —
Whole grains, vegetables, fruits, beans and legumes, fresh herbs and spices provide the proteins, carbohydrates and fats that give you energy and even blood sugar levels. Healthy fats (olive oil, avocado, fish oils, seeds, nuts, soybeans) promote longer-lasting, stable energy levels. Lean proteins (fish, soy foods, white meat poultry, lean meats and low-fat dairy) offer essential proteins for better digestion and muscle building. 💪🏼
By drinking eight glasses of water each day, you will have better digestion (better emptying of the stomach and intestines, less gas, bloating, constipation) and a flatter tummy. Staying hydrated also reduces headaches and fights fatigue. 💦
You should also get pleasure from eating. Even if adding a piece of dark chocolate is your wish, go for it, one square at a time, as it aids in happy brain chemistry and adds a natural bitter which aids digestion. Improving digestion this way also strengthens the liver, kidneys and lungs, all which facilitate a healthier metabolism. 🍫😍 #stateofmind#fuel#factfriday#nutrition#foodaffectsmood#ccfitness#inspire#makeyourbodyasyourmachine#atxfitness#onlinecoach#fitnessprogram#fitmama#mamacrossfitness#motivation#youvsyou#bethebestyou#selflove#happiness#fitness#goals#improvements#balance#maketime#selfcare#health#wellness#happiness#chasejoy#keepgoing#juststart
My “health & fitness life” has focused on how to better myself emotionally, mentally, physically, and spiritually, all through better digestion of the gut, and I try to practice what I preach. Our health is as strong as our gut and immune system are, and it eminates outward from there. ⠀
Someone sent me a message on Youtube about my #bodybiohacking regimen. In a nutshell, I have some routines I have utilized over the last 13 months, and I believe most, if not all, can be beneficial:⠀
1. I haven't stepped foot in a gym in 4 years. My training consists of focusing on bodyweight and isometric exercises like pull ups, push ups, and lots of flexibilty, spinal, and back work.⠀
2. My only cardio consists of my breathing techniques around exercise. I don't like to run and believe running to “lose fat” is too difficult and hard on the body.⠀
3. I don't eat processed foods or grains and am a vegetarian Sunday through Friday, don’t count calories, with Saturday being my only day to eat with no restrictions.⠀
4. I fast between 8:00 pm- 12:00 pm everyday and try to keep carbohydrates below 40 or so grams a day.
5. I believe the mouth, nasal cavity, and skin are the first lines of defense against toxins, so I have daily routines to keep them clean which includes a neti pot, oil pulling, oregano and other essential oils, and probiotic-enriched body salves. ⠀
6. Daily greens drink first thing in the morning with apple cider vinegar, fresh squeeed lemon juice, prebiotic fiber, and plain kefir water. ⠀
I feel like I'm actually in the best shape of my life and am trying to stop being so self-conscious about how I look. Believe it or not, I have been quite embarrassed about it, even though my mission is to share with people how you can biohack your body to feel (and look?) younger through an emphasis on digestion and gut health. ⠀
I'd love for you all to share something that has contributed to your health in a positive way. We should all want to biohack our bodies for better health. What do you do?
As parents, we want the BEST for our kids don't we? If you are like me, when they are born, you have an idea of what parenting will be like....ya know, how it is in the movies, shows, etc, right? But what if that doesn't match your reality? I feel like becoming a mom was a HUGE wake up call for me. This journey has been a wild ride and I am so thankful for what I have learned and how I have grown along the way.
One thing that has become super important to me in the last few years is food and what we put in our bodies, especially our kiddos bodies! #foodaffectsmood . If you are a busy mama with picky eaters and have to fight to get veggies in them, I would love to share what has been working well for us, without a fight! #momwin . And, best part ~ there is a HUGE special going on now. Would love to share with you if you struggle getting the proper nourishment in your kiddos too! #gamechanger#mamawin#healthyfood#healthykids#veggies 🥦🍎🥒🍉🥑🍇🥥🍍
🗣Is your diet making you depressed?☹️
Food affects feelings. There’s no doubt about it. Studies show that a healthy diet can help as part of overall treatment for depression or anxiety and we think it’s the best place to start!
Foods high in sodium
Nuts and seeds
Fatty fish: Salmon, mackerel, herring, tuna, sardines, anchovies
Dark, leafy greens
Olive oil (room temp)
Fermented foods: yogurt, kombucha, sauerkraut, kimchi
Lunch today was a quick throw together salad consisting of romaine lettuce, leftover quesadilla stuffing (bell pepper, green onion, spinach, arugula, ground beef), @campbellgreenhouses pea shoots, avacado, purple onion, a splash of @franksredhot + homemade df ranch 👌
Sometimes I think my protein sizes are too large but I've been seeing/reading a lot lately about how protein is so good for mental health. It acts as a natural mood stabilizer (along with healthy fats) which for someone who struggles with d/a like me, this is important! Of course that doesn't mean I'm going to go overboard with my protein.. it just means that I'm choosing to ignore the 'rules' regarding the size of protein at each meal + just listen to what my body needs and/or is craving 😌💁♀️
Yummy and colourful #carrot and #chickpea#soup for dinner this week, batch cooked last week! 🥕🥦
#foodprepping is not just for fitness enthusiasts... It's a great addition to a daily self care routine... preparing food in advance takes away the decision making process at the end of the day (when we're normally depleted and hungry!)
Go one better and make a weekly meal plan - something that may seem like a chore initially, once done can be a huge relief and means they'll be no more staring into that cupboard asking what shall I cook for dinner tonight... 😄
If I can just keep him focused on nutrition, we might actually make it through the teen years. He’s had a few days without his @innov8tivenutrition protein shakes, energy or BIOTICS because mom didn’t set everything out and boy did his mood let us know. Im so grateful that we can have a really blunt talk about it and get him refocused. Teen years aren’t easy but I’m thankful we found some supplements that are making a big difference.
#veggiehack and then #realtalk here! My #boys like #rice and #broccoli and that’s about it for “whole” foods at the moment! so what I did was made their “yellow rice” as we call it but I added a whole peeled and grated #zucchini !!! This was 1.5c uncooked jasmine rice (then cooked and stirred in the grated zucchini and dash of #tumeric to make it yellow) They never knew!
NOW ... #letsgetreal ... it took me and hubs about an hour to settle them down and actually be #calm enough to eat. They started w “I want mac n cheese” and “I’m not eating that”..blah blah.. they screamed and cried and threw their 5 and 6 year old tantrums. But they’re OLD enough now to know I’m not playing games. And #dinner time is sitting together as a #family when we get the chance. it also dawned on me that #food affects #mood (do your homework!!!). They went to movies today and had more #candy than they’re used to (it’s all good and they had fun!) but had they not had so much junk today, I can say confidently that they would not have been so manic when it came to eating dinner tonight. Long story short, they ate every bite and we were all calm in the end!
Case in point: Salvi had the stomach bug earlier in the week, he hadn’t eaten much of anything in 2 days. The 3rd day, he was in such a #happy mood... why? One because he was feeling better and two bc he didn’t have any crap in his system!
I’ll be the first to admit, my boys have more than their fair share of crap. And we’re doing our best to balance w good food too... but as parents and adults we all need to be #mindful that #foodaffectsmood and #actions and #thoughts
So important when changing what foods you are eating to pay attention to how you feel .
Sure in the moment a piece of chocolate or bag of chips feels good in that moment .
But wait a few minutes an hour perhaps and see how you feel .
My food choices are directly related to how i feel .
Artificial preservatives and sweeteners cause migraines for me so i avoid them .
Certain foods help to absorb nutrients in the GI tract literally impacting our moods and the way we think .
Holy crapola! Being internetless for over 6 week’s sucks!😫😳😄 It feels fabulous to be reconnected with you all! I’ve missed being able to chat with you and follow you all through this beautiful spring we have been having. I have really missed chatting with you all about health and fitness! Sadly I fell of the healthy wagon for a few weeks and in turn dealt with some serious anxiety, panic and over all glumness. (yes, diet effects your mental state) 💯 Since we have settled into our new abode a lot has changed! And it’s all been for the better. I have gone from fast foods and pre made meals, to making my own meals again. My kiddos and I have been enjoying WAYYYY more fresh air and wholesome sunshine, and I have been doing my Insanity DVDs because it is the only workout programs I have available offline. I am on week 5 and have already lost 2 inches around my middle! 💃 I’m excited to finish it in July and start 80DO.
Friends, eating well and moving your body is important in so many ways! The biggest reason I make these things so important to me is because #1 I have watched my mental state deteriorate from lack of these things and #2 I crave the energy I feel when I’m on top of my diet and working out regularly. If you are feeling sluggish, icky and blah and want to change it, MESSAGE ME! Seriously, I know how you feel and I would love to share what I’m doing with you. Two months from now you will be so damn grateful you started the programs and healthy meals I will share with you. I would thoroughly enjoy being a part of your journey! Coaching badasses like you is my jam, and I’d love to help you transform your life! I know, that sounds like fluff and puff, but guess what, it is exactly what happened for me, and I know it can happen for you as well. Trust me, you won’t regret it. ✨🌟💫 Have a terrific Wednesday! Message me today and we can get you signed and ready to kick off next week in the most epic way ever! 🙌❤️ #selfloveisthebestlove#wednesdaythoughts#fitnessmoms
Eating nutrient-dense foods not only makes you feel more energized and satiated, but it can also put you in a better mood! Yes, you may actually feel happier after eating a healthy, well-balanced meal. 😄 Here are a few reasons why:
- VITAMINS - A few vitamins can directly impact your mood! Vitamin D has been shown to help relieve mood disorders. We all know soaking up the ☀️ is a great source of vitamin D, but many of us want to avoid the sun…so milk, egg yolks, and fortified almond milk are also great alternatives. Folate and B12 may also help ease depression. To boost your folate intake, eat more dark leafy greens, lentils, broccoli, asparagus, and citrus fruits. B12 is only found in animal products (so if you’re vegan, make sure to take supplements!); good sources include eggs, lean meat, salmon, and milk products.
- FIBER - Most Americans need a lot more fiber in their diet! Soluble fiber helps slow your digestion, including the absorption of sugar into your bloodstream. It also increases serotonin, the “feel good” neurotransmitter primarily found in the gastrointestinal tract. The decreased absorption of sugar and boost in serotonin both help decrease mood swings. To up your soluble fiber intake, eat more oats, nuts, seeds, legumes, apples, pears, Brussels sprouts, and cabbage.
- PROTEIN - On the flip side, most Americans get too much protein in their diet. However, if you make sure to eat protein with carbohydrates, it will help slow the absorption of the carbs in your blood and will boost the release of the neurotransmitters norepinephrine and dopamine, which can help improve your energy and mood in the hours that follow your meal. Skip the sugar-filled protein bars and shakes and try healthy protein options like eggs, poultry, seafood, beans, and Greek yogurt.
Bottom line, you’ll never regret eating a meal that makes you feel amazing. 💪🥦🤸♀️🥚🚴♂️🍎🏄♀️🥜 #noregrets#eatforhappiness#healthandhappiness#foodaffectsmood#foodforenergy#naturalvitamins#eatmorefiber#wholefoodprotein#livewellstaywell#wellify#christinelawschaffer
Food affects your mood.... in a roundabout way via the gut bacteria 😉🤗💯🍴
Charlize Theron was recently interviewed about gaining 50lbs for Tully and said, “I was surprised, I got hit pretty hard with depression.” She said she was eating lots of processed foods and sugary drinks. 🥤🍟🥤🍟
Did you know that most serotonin (the feel-good neurotransmitter), is made in THE GUT?! By the gut bacteria living there!! .
Every time you eat you are feeding them, and someone who eats like shit is naturally going to feed more of the bad bugs instead of the good ones. This is how dysbiosis can occur, which means things that a healthy microbiome can do, may no longer be happening. Dysbiosis more commonly starts after a course of antibiotics, or more so after repeated courses. .
The supplement 5-HTP is a great, SAFE, alternative to SSRI drugs. 5-HTP helps with the conversion to serotonin, making it easier for the gut to make. SSRI drugs have a totally different mechanism of action by blocking receptors in the brain.
5-HTP is also used a lot as a prokinetic to keep things moving. That’s because serotonin keeps things moving naturally in the GI. .
So anyone with IBS-C, SIBO-C, or any chronic constipation may have strong feelings of depression- which is really from a damaged gut. .
The takeaway: anyone with chronic constipation or depression may really benefit from taking 5-HTP, as well as, of course, eating healthy and repairing the gut with probiotics and healthy fats. .
I believe future treatment for depression, as well as many other chronic diseases, will be fecal microbiota transplants. FMT’s are currently being studied in human clinical trials expected to be completed by 2021. ⌛️⏳💩 #letsgetthisshitmoving#gutandpsychologysyndrome#probiotics#fmt#cdiff#functionalmedicine#gutpermeability#gutmotility#holistichealth#holisticnutrition#holisticpsychiatry#science#foodasmedicine#antibiotics#gutbacteria#foodaffectsmood#ssriwithdrawal#charlizetheron#tully#standardamericandiet#dysbiosis
I'm a big proponent of the timing of foods: when to eat after certain activities, waking up, bedtime, etc. Most people associate this with a diet, but it's more about how foods affect my digestion and keeps my gut running smoothly. It's called #foodcombining and I encourage many of you to research & try it if you have digestion issues and are unsure where to start.⠀
The bottom line is that complex or elaborate food combining can lead to digestive problems such as decreased nutrient assimilation, intestinal gas, abdominal pain, swelling, constipation, contaminated blood, and mental fog. There are many "rules" but one I try to live by is to never combine fruit with carbohydrates (starches). Why? Avoiding this combination minimizes fermentation, bloating, and gas.⠀
This is your one anti-cancer rule of life. Fruit and grain (or carbohydrates) have a similar digestion rate, so they, in turn, compete with one another. The grain/carb wins the competition, and the fruit putrefies and ferments while it waits its turn to be digested. Examples of carbohydrates include potatoes, grains, bread, and legumes.⠀
This of course doesn't mean not to eat them. It simply means to not eat them together. And for those with well-functioning digestion, you can enjoy fruit with nuts. Since nuts take so long to digest, the fruit will get to digest first and, therefore, not create gas.⠀
If you tend to have bloating & gas and don't know why it happens, try this simple method of how and when to combine foods. ⠀
There’s nothing like a simple salad to boost your energy mid day.
This one packs an antioxidant punch.
Kale is high in fiber, loaded with vitamins, and aids in digestion . It’s one of the top superfoods.
Berries are packed with antioxidants known as anthocyanins known to help with memory as well as being loaded with nutrients. Berries may also helps improve blood sugar and insulin response.
Walnuts are a great source of anti inflammatory omega-3 fatty acids. .They’re also a great mood booster which comes in handy during these dreary winter months.
Day 36/80: Leg Day. Guys, it ain't all 🦄 🦋🌈... I had unrealistic expectations for myself and negative self-talk started even before I put my workout clothes on. The workout didn't bring the mood out of the tank, but at least it is DONE. My theory is that the well-intentioned "refeed" day of the nutrition program yesterday actually had something to do with my mood today...I should've stuck with the gluten-free options (duh, since I usually avoid gluten and I had 5 servings of it yesterday...). I thought since it was just 1 day that it wouldn't affect me, but instead I have another learning experience! 🙈🤷🤦 #80DayObsession#AutumnsCoachTestGroup#legday#refeeddayfail#trytryagain#foodisfuel#foodaffectsmood#hashimotos#autoimmunedisorder#hypothyroidism