Gratitude is the unique quality of being thankful for what you have, as well as always being ready to appreciate and help others.
The Roman philosopher, Cicero, described gratitude as the greatest of virtues and the parent of all others. Let those words soak in… the greatest of virtues and the parent of all others. It is the key that opens all doors and is the quality that makes us and keeps us young.
Gratitude changes lives and is one of the primary keys to living a happy and prosperous life.
When you are living in gratitude for what you have, your life is happier and more fulfilled. You have more joy and well-being. You are content with your life and positive about all that it has to offer.
On the other hand, if you feel a lack of gratitude in your life you may feel afraid that it is creating a void. Then it is time for you to take action to develop the healing power of gratitude.
Are you currently in a difficult situation in your life and think that it is impossible for you to be thankful? Then it’s time you focused on how you can cultivate gratitude… Gratitude Changes Lives!
Neuroscience has shown us that the brain can be re-trained due its plasticity.
We can literally re-wire it to reduce the effects of negative emotions by fostering positive ones. Our mind is shaped by our thoughts, so if we change how we think, we can change our brain patterns too.
With determination and effort, you can develop a true sense of gratitude. You can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.
You can experience the amazing power of gratitude. You can learn how to start your day with gratitude and you can smile with a heart of gratitude.
If you’re ready to improve your overall well-being and live a happier life, then start nurturing your gratitude and be thankful for your many blessings.
Gratitude, like any skill, can be learned and you can develop habits of gratitude. With practice, it can become natural, and you can learn how to embrace it in your life.
Little things matter! They can make a difference in your life and help you to become more mindful of your thoughts and relationships. Starting a gratitude journal is a positive beginning… and liberating!
I will be writing more about gratitude in my next post, but I could not close this without encouraging you to make healthy eating choices. You are what you eat, and eating healthy improves your brain as well as your entire body.
Your health matters, and below you can sign up to download
33 Healthy Eating Tips to boost your energy and keep you strong!
Infusing your water with organic fruits, herbs and veggies can give you a safe and gentle cleanse while speeding up your metabolism.
Infusing water is often referred to as a detox drink which gently detoxes the body while hydrating the body. Dehydration can be a major health problem. If you are one of the many people who rarely ever drink water, you will probably love infusing your water to stay hydrated.
You can stay hydrated by adding any combination of fruits, veggies, herbs, spices and edible flowers into cold water. There’s no need to worry about calories, sugar and artificial flavorings. Keep it simple and choose organic produce and herbs that you enjoy!
Organic is always the best choice to avoid pesticides and residues, and always wash your produce and thoroughly rinse your herbs before adding to your water.
After cleaning all your produce, you can use a quart size Mason jar with lid or a pitcher. Also, you can buy an infuser bottle or pitcher… it just depends on your preference and lifestyle. If you are on the go all day, you might prefer one of the BPA free infuser bottles. These are available in many shapes and sizes.
After you select your container, simply add all of your choices along with purified cold or room temperature water. Give it a couple of hours for the flavors to blend into the water as the flavors improve with time. You can eat the fruit later, although it has been diluted with water and may not suit your taste buds!
Now it’s time to GET HYDRATED and start infusing your water to boost your metabolism and gently cleanse your body!
A Clean Eating Lifestyle Keeps You Strong & Healthy!
A clean eating lifestyle is making healthy food choices and following a plan and foundation which are on the same wave length with creating a healthy well-balanced body.
It certainly isn’t just a new marketing buzz word, and fortunately, the clean eating lifestyle has been elevated in the media. Through functional medicine, alternative treatments, integrative medicine, nutritionists and fitness experts, we are learning that the whole body is connected, and WHAT YOU EAT MATTERS!
Your Body Needs Healthy Food For Energy!
It takes energy for our bodies to function properly just like it takes gas for your automobile to get you from point A to B. Imagine how much blood flows through your veins each day… how many heartbeats you have every minute… how many times you blink your eyes every hour… what happens to your body when you are angry, and so much more.
Get in touch with your body… and feel how your emotions, your food and your thoughts affect your physical well-being.
Be determined to make healthier choices in the food you eat and start planningto eat healthy and delicious meals. You don’t need to starve yourself… you just need to get motivated to eat clean healthy food, exercise regularly and toss in a big dose of gratitude to achieve a well-balanced, healthy mind and body.
The goal is to maintain a long-term healthy lifestyle that you can sustain with clean eating for a lifetime… not just about achieving your ideal weight.
Strong decisions always play an important role. Once you decide and commit yourself to staying healthy and making better choices, you can achieve it. The first step is to have a successful mindset about what you are planning.
When you become more mindful of your choices, you will gradually start making healthier ones. Stay focused on what you want to cultivate.You can achieve and maintain well-balanced food choices,and then you will begin to notice significant changes. Your desire for junk food decreases and your taste buds start craving healthy food.
As you begin to eat healthier, you will FEEL the difference in your body. This will become automatic for you… with no resistance… let me emphasize “no resistance”… just a new choice!
Five Unhealthy Eating Habits To Avoid
Eating unhealthy foods is a habit that not only exposes you to chronic diseases but can also depletes the hard work put into a good fitness program. Sadly, most people who engage in bad eating habits don’t realize how much of a negative effect it’s having on their fitness.
To help you make better food choices and get you on the right track to a leaner and healthier body, here are five bad eating habits that you should avoid.
One of the biggest secrets of healthy eating is to listen to your body. Learning to listen to your body helps you to only eat what’s necessary to satisfy your hunger and stop before you overindulge. Therefore, to become in-tune with your body’s needs, you need to drop the habit of mindless eating. If you’re not aware what you’re putting into your body, you’ll constantly overeat without even thinking about it.
To start eating mindfully, chew your food slowly and completely. Think about how you feel after each mouthful and stop eating as soon as you’re satisfied. This may seem difficult at first but the more you do it, the more connected you’ll become to your body’s hunger signals and the more natural it will feel.
Most people don’t snack in the right way and indulge in processed snacks between their healthy meals. This sabotages their healthy eating efforts and makes achieving their goals very difficult.
Snacking is encouraged by nutrition experts, and it’s also a great way to boost your healthy eating habits. When you snack in the right way, you won’t feel hungry between meals and you’ll supply your body with a wide range of health boosting nutrients.
So how do you snack in the right way? Simply choose foods that are fresh and natural. Some of the many healthy snacking options include fresh fruits and vegetables, Greek yogurt, nuts and seeds.
Artificially Sweetened Drinks
Artificially sweetened drinks are something that many people believe to be a healthy drink because it contains zero sugar and eliminates hundreds of calories while still allowing you to enjoy a sweet treat. However, they are actually loaded with artificial ingredients that damage your body in numerous ways and have been linked with an increased risk of heart disease, metabolic syndrome, strokes and dementia. Learn more about the health risks of artificially sweetened drinks.
If you’re eating too fast, you most likely are not chewing your food properly which can be harmful to your digestive system. When you chew your food, enzymes mix with your food to help with digestion. It takes about 30 minutes for hunger signals to respond to the foods you eat and send signals to your brain that you are satisfied.
If you eat too fast, you’re likely to eat more than your body requires before your hunger signals respond and you’re disrupting your digestive system. Slow down, be mindful, enjoy each mouthful and take your time when eating.
Not Getting Enough Sleep
Not getting enough sleep can have a negative impact in the areas of your brain that are responsible for logic and reasoning. This can set you up to make poor decisions when it comes to food.
Lack of sleep directly affects both your body and brain causing you to engage in unhealthy eating habits. Without enough sleep, your metabolism goes haywire and this will cause you to feel hungrier and crave unhealthy foods. This combination of a dulled brain and increased hunger cravings makes you much more likely to break your healthy eating habits.
By making sure you get a minimum of six hours quality sleep each night, you avoid these adverse effects and eating healthy becomes much easier.
The healthier you become, the easier it is to stay on track and be mindful of the choices you make. Remember, it’s a journey… not a destination!
The Journey Starts Here…
The importance of good healthy eating habits cannot be stressed enough. It’s through eating quality foods that you get to enjoy numerous health benefits including mental sharpness, a strong and healthy heart, overall wellness and increased energy levels.
However, to successfully develop good healthy eating habits, you need to gradually change your existing eating habits and not impose strict dietary limitations that deprive you of the foods you love. Below you will find a starting point… a simple action plan in four steps… to gradually start changing your existing eating habits into healthier eating habits.
Many people have developed unhealthy eating habits simply because they’re within close range of junk food and other unhealthy foods at home… even when they are not hungry. Have you ever done this? If so, you’re not alone.
Therefore, if you want to develop and stick to healthy eating habits, a good starting place would be clearing your pantry and refrigerator of any potentially tempting foods. Without these food items around, you’ll be able to make healthier choices because there won’t be any junk food to tempt you.
Take a Serious Look at Your Current Diet
Use your current diet as the platform for making future healthy changes. Simply identify which healthy eating habits you should maintain and which poor eating habits need to be dropped. Write the healthy eating habits you should maintain on one list and then write the poor eating habits you need to ditch on a separate list.
Focus on One Small Change to Your Diet Each Week
Trying to develop healthy eating habits overnight is unrealistic. If you do so, you’ll be setting yourself up for failure because sooner or later, you’ll regress back to your old eating habits.
Instead of trying to completely overhaul your diet, take it slowly by making one small and simple dietary change per week. Some examples of the weekly changes you could make include swapping diet soda for water, swapping chips for nuts or swapping your weekly pizza for a healthy, home cooked meal. Doing this will make the process of developing healthy eating habits more manageable and less stressful.
Stay Positive and Enjoy Your New Adventure to Wellness
To create successful new healthy eating habits, you’ll need to be highly determined and 100% committed. One of the best ways you can sustain your commitment is by staying positive. Stop thinking about what you have given up and instead focus on the positive aspects of healthy eating and the successes you’ve managed so far. This will give you the determination to keep moving forward whenever you’re tempted to fall back to your former bad eating habits.
By integrating these simple but effective tips into your lifestyle, you’ll find it easy to transition into the routine of healthy eating. Review all four tips right now, start taking action today and begin your healthy eating adventure.
Entrepreneurs start alone… but not for long! They are willing to take risks, and they are comfortable with solitude as they ignite their passion. However, they have someone they admire as being successful whom they respect as role models.
are confident with their talents and know when to seek the advice of professionals.
They value relationships from those who challenge them to think and evolve in
their work and personal lives.
My Life and
I reflect on my life, I spent 21 years working in the corporate world and 26
years as an entrepreneur which includes eight years as an independent contractor.
Neither was perfect and both had their rewards in highly different ways.
When I was a single parent with three children to support, I absolutely needed the security of a regular paycheck and health benefits. When I was offered early retirement in a massive cutback, I was overwhelmed with excitement.
Mark The Marketing Genius
Many years before, I met Mark Hendricks who was a genius in the internet marketing world. It’s hard to explain, but I knew in my heart that I needed to learn from him when the time was right. Now with my early retirement, it was time.
I remember Mark asking me to define what I really wanted. I could easily tell him what I did not want, but I was challenged to define exactly WHAT I TRULY WANTED.
I understand this sounds ridiculous, but to really zero in on this question was challenging as he took me down a path with many twists and turns challenging me to discover exactly what I wanted.
My work in both the corporate world and the entrepreneurial world had given me many experiences, and now the internet marketing world was overwhelming to me.
With Mark’s guidance, I was able to reflect on the past and the present to create a vision for the future. This process was the foundation of my future, and I will share my definition of what I wanted to create in my life after we look at some additional entrepreneur qualities.
Qualities of an
are adventurers who love their work and are always soaking up information they
need for success while maintaining a genuine connection to others.
have the ability to dream big and envision their dreams coming to life as they confidently
deliver value to their customers. They have no objection to jumping through
hoops to achieve their goal, but they are always looking for ways to streamline
for higher efficiency.
Any self-doubt ignites their passion and they are not fearful of a wrong turn. They see failure as part of their success as they accept change, shift gears and create new pathways to solutions.
Entrepreneurs Have Freedom to Make Choices
Being an entrepreneur gives me the freedom to make choices to enrich my life and the lives of those I touch. It hasn’t always been easy… especially when I was working full time.
Connecting with successful entrepreneurs like Mark Hendricks, Connie Ragen Green and Angela Wills has certainly made the journey smoother. Plus, these connections are the building blocks to the foundation, and they are priceless!
My Response To Mark’s Question
I want the FREEDOM to do what I want, when I want, where I want, and with whom I want, without any concerns about time or money, in a healthy and positive way, with perfect timing… for the highest good of everyone.
Each day I choose to inspire others to embrace a healthy lifestyle, and I’m thankful to have the freedom in my life to move forward in this endeavor.
Since I wrote these words years ago, Mark has entered his heavenly life. His legacy will live forever in the hearts of those who were blessed to learn and grow from his teachings.
Many thanks for being here!
Connect with me at Cleanse Renew Energize and receive these 33 Tips To Boost Your Nutrition & Increase Your Energy!
Growing your greens gives you the freshest and healthiest food.
For many years, I have been growing and sprouting greens. It was probably in 2003 when I started my first organic garden. My daughter requested this for her birthday, and I could not have been happier! We made raised beds (with some help), had organic soil delivered, nurtured seedlings and watched the miracles happen.
I will never forget the day when my daughter, mother of three young children, was standing on the deck overlooking the garden. She was filled with joy and cried… she commented that, until then, she never really understood how food was grown. It was one of those Kodak moments that you just never forget.
Those precious moments did not end there.
My grandchildren helped plant and grow seedlings, they nurtured the garden and gathered the harvest. They ate salads, and loved cucumbers which became their snack food. We would all gather together to make fermented vegetables… usually 12 to 16 quarts at a time. We had quality time working and laughing together.
When I remarried, my husband and I had a large organic garden for four years. It was fun, exciting, plentiful and a whole lot of work. In the beginning, we were growing everything you could imagine… but we did have to make some sacrifices along the way.
You can’t just hop in the car for a long weekend!
We had an automatic watering system and thought we could take off a few days… WRONG! Heavy rains moved in, and it looked like growth hormones had been mixed with the weeds and they quadrupled in size every hour! YES, the plants grew but the weeds devoured everything. I’ve never seen anything like it… and it was overwhelming, but it did get me back to growing and sprouting greens again!
This year, we made the decision to downsize our indoor and outdoor projects to be more manageable, and stick with growing and sprouting our greens, along with a few of our favorite herbs and veggies. In the garden, we still have fig and pear trees, as well as strawberries and blackberries; plus we’re growing collards, kale, chard, cucumbers, peppers, herbs and tomatoes.
Indoors, I’m keeping a constant supply of fresh sprouts, and I’m growing our greens! I dabbled a couple of years ago with hydroponics and grew some beautiful kale and lettuce, but I wanted to simplify the process.
I discovered the Grow Box 2.0 shown below that is very similar to the one my husband made for me. It’s great for keeping salad greens growing through all seasons. Plus, you can “put it on hold” at any time if you want to take a vacation, and start back up when you’re ready. BUT, I can’t imagine you will stop for long. After all, nothing compares to growing and sprouting greens, especially when you know they are FRESH, CLEAN AND GREEN.
If you have any desire to grow your greens on your terms, check this out and see if it’s a good fit for you.
It may sound strange, but my husband and I have greens and sprouts almost every morning along with our organic eggs or oatmeal, and for dinner. Just goes to show you that when you eat healthy, your taste buds change and you start craving clean food.
If you had a choice between grabbing processed fast food, or serving your family a balanced, home-cooked meal – which would you pick?
What if I told you that you can prepare that home-cooked meal and save time and money over the so-called “fast food” option?
I have purchased recipes from Trish at Menu Planning Central in the past year and all of the recipes I have prepared have been delicious. One of my favorite quick and easy snack recipes from her is the white bean dip with seasoned pita chips.
You have probably noticed by now that I love the recipes from Trish. Before I discovered her, many of the recipes I found from other sources were often hit or miss and disappointing.
Skepticism got the best of me after downloading and trying so many different ones that just didn’t live up to my expectations… usually a missing “crucial” ingredient causing miserable failure.
Well, my failures were not a total fiasco as they led me to Trish. Now, as my grandmother would say, she’s cute as a button and smart as a whip! …AND I’ve been absolutely amazed with her culinary talents.
I’m happy I learned about her and the much needed service she is providing. I trust her recipes which save me time and money, and you can too!
Now Trish is offering the signature Family Favorites plan for SEVEN DAYS – FREE. These are organized into a complete weekly plan with customized shopping list. No more spending hours trying to figure out “What’s for dinner?”
– Just print and go! – Her Quick Chicken Shawarma is included in the Family Favorites, and it’s been calling my name! I will definitely be trying it out very soon!
The Family Favorites includes 6 dinner recipes, 1 breakfast/brunch idea, 1 delicious dessert, and customized shopping list plus…
You’ll also receive regular updates with their best meal planning tips along with brand new recipes and menu plans.
If you love the idea of eating healthier, saving time planning your meals and experiencing some new ideas, now is a good time to see if this could help you.
A healthy gut begins with your microbiome which is a community of microorganisms such as bacteria, fungi, and viruses that make up your gut microbiota. The microbiota, the products it makes, and the entire environment is your microbiome.
When your microbiome is out of balance, poor gut health can contribute to many health issues such as leaky gut syndrome, autoimmune disease, arthritis, dementia, heart disease, and cancer.
The good news is that you control your microbiome through diet, physical exercise, sleep, minimizing toxins and stress management. Knowing this can start you on the path to improving your gut health.
The quality of your health relies on the balance of organisms and bacteria living within your gut.
How is your gut health? When it’s not balanced with good bacteria, your immune system can become compromised and make it harder for your body to respond to germs as quickly or as efficiently.
Toxins and germs can drain your immune system. This can lead to respiratory infections, sinus infections and lung infections. They can cause problems with your GI tract and with your kidneys. You can also experience skin infections and skin rashes.
If you are experiencing the above symptoms or headaches, muscle aches, food allergies or sensitivities, gas, bloating, indigestion, heartburn, constipation, diarrhea, frequent colds or feeling tired to the point of exhaustion, listen to the signals your body is sending.
Any of these symptoms could be caused by germs or toxins, or both. They point to the need for changes in your diet to cleanse and detoxify your body.
Many chronic diseases are caused by lifestyle choices that are creating toxicity in the body. People tend not to exercise as much as they should, they allow themselves to become overweight, and they eat unhealthy foods that lead to things like diabetes, heart disease, cancer, and strokes.
We all need to be diligent about improving our health. Toxins are in our food and environment, and we can make better choices to boost our immune systems. Eating healthy foods that cleanse toxins out of the body and improve our gut health can make a significant difference.
Your immune system is constantly working to eliminate toxins. It fights off viral junk, bacterial infections, fungus and more. When there are too many toxins, it can be easy for your immune system to get overloaded. More than ever, people are being diagnosed with autoimmune conditions, food allergies and chronic disease.
When it comes to autoimmune diseases, there are some that are linked to environmental toxins. These can cause your body to turn on itself and attack certain organs. This is because the immune system registers the organ itself as a foreign invader rather than a toxin.
Eating more nutrient-dense living foods, cleanses your body and increases your healthy gut bacteria.
This takes the pressure off your immune system to help it work the way that it should, while increasing the healthy bacteria in your gut and reducing the risk of chronic disease.
Eating probiotic foods and taking a daily probiotic supplement also helps to increase the good bacteria.
Probiotic foods include live-cultured yogurt, kimchi, sauerkraut, fermented vegetables, miso soup, apple cider vinegar and dark chocolate. In addition, fruits and vegetables contain fibers and sugars that can boost the health of your gut bacteria.
Improve your gut health and immune system by adding probiotic foods to your diet and removing sugar which feeds the bad bacteria.
You’ve Probably Heard About The Many Benefits of Apple Cider Vinegar!
Apple cider vinegar, often referred to as ACV, is one of those miracle foods. When used properly, it can be highly beneficial to your health. The problem is there is so much information about health that sometimes we miss the simplest of things we can do to make a substantial difference in our health.
Inflammation and Apple Cider Vinegar
Many people suffer from inflammation today… and the research has shown that chronic inflammation can cause serious health problems. After three automobile accidents and spinal surgery, my pain and inflammation was challenging to manage. One of the most important things I learned was to keep a close watch on my diet to manage my pain and inflammation.
Apple cider vinegar helps with my inflammation. I regret that I didn’t pay as much attention to all the benefits until a few years ago. Prior to that, I would get on the bandwagon and drink it occasionally, but I was inconsistent. Now I’m totally hooked on the health benefits of apple cider vinegar, and I have it every day!
It cannot be found at all grocery stores, however, it is much easier to find now than a few years ago.
If your local store doesn’t carry it, you can always order directly from Bragg’s or Amazon.
How Can Apple Cider Vinegar Help You?
I encourage you to discover some of the amazing health benefits of apple cider vinegar. In the past, it was used as a primary ingredient for many health tonics and home remedies.
Apple cider vinegar is often used for natural home cleaning products. It is also beneficial for your health when added to drinks and to the food you consume. It would be impossible to cover all the health benefits in one blog post, but I do want to mention a few benefits now about ACV.
ACV Can Help Control Candida Yeast
An overabundance of candida yeast is one of the most common problems among people who suffer from symptoms like bad breath and difficulty digesting food. Many people don’t realize they have a problem with candida and eliminating all sugar is critical as sugar feeds candida.
Diluting apple cider vinegar with water is one simple step you can take that may help your body to promote a more well-balanced population of gut flora. This may also reduce bowel inflammation.
My favorite is to mix one tablespoon of ACV in a quart of water with the juice of one lemon. Sometimes I use two tablespoons of ACV and two lemons, but I would start slow and increase gradually. I personally would not recommend anything stronger!
ACV Can Helps with Weight Loss
Instead of having a cup of coffee first thing in the morning, try a cup of warm water with a tablespoon of apple cider vinegar. By doing this, you will create a healthier environment in your body for weight loss. When insulin spikes, it can trigger fat storage signals which will result in immediate weight gain.
ACV can help to keep your insulin from spiking. It can increase a hormone called glucagon that sends messages to the body that it should release fat to be burned for energy. Even if you don’t need to lose weight, drinking a small amount of apple cider vinegar in a cup of water everyday will help to keep your system operating more efficiently.
Using Diluted Apple Cider Vinegar Is Great for Your Skin
The acids in apple cider vinegar promote circulation and dissolve residues found on the surface of the skin. If you never tried this, simplydilutea small amount of apple cider vinegar with water and dip a cotton ball into it. Apply it onto your face to help promote healing action and beautiful skin. ACV is also highly anti-inflammatory, so you can use it to treat bug bites and bruises as well.
This is just the tip of the iceberg, and more will be coming about the benefits of apple cider vinegar!
Healthy probiotics (good bacteria) in fermented foods improve gut health, keep your colon clean, improves the function of your colon and provides a place for these friendly bacteria to grow!
The good news is that probiotic-rich fermented foods have been around for thousands of years and this is a traditional way to preserve food and beverages. These fermented foods are also referred to as cultured vegetables or cultured dairy products.
When I started making my own yogurt in the 1980’s, I was only familiar with the term “fermented” and I learned in 2002 that they are also referred to as cultured vegetables.
Since becoming a Certified Body Ecologist through Donna Gates’ Body Ecology training, I have made thousands of quarts of cultured vegetables, coconut kefir and fermented coconut pudding using the Body Ecology culture starters.
Learning how fermented foods improve gut health was a vital part of my healing process and it can be for you too!
Why Should You Consider Fermented Foods?
Fermented foods, properly prepared, restore your gut bacteria to a healthy balance to improve your digestion. This in turn allows your body to absorb more nutrients from the foods you eat, and improves your overall mental and physical health.
Good News About The Process of Fermentation
These fermented or cultured foods have been through a process of lacto-fermentation in which natural bacteria feed on the sugar and starch in the food. This process creates lactic acid which is a natural preservative that inhibits putrefying bacteria. It preserves the food and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and probiotics.
Allowing bacteria to ferment in a sealed jar of vegetables over a period of time might not seem like the most appealing way to create a meal or side-dish. However, it is exciting to know how this healthy fermentation plays such an important role in balancing the bacteria in your gut.
In future posts, I will review ways to make your own fermented foods.
Until then, when talking about eating fermented foods for a healthy gut, remember… the lactic acid-based bacterium is the process to look for.
It isn’t necessary for you to learn how to ferment your own food, although you do save a lot of money when you make your own. Fortunately, in today’s market, there are many options available to you in your local grocery store, however, you should…
USE CAUTION: Not all fermented foods are good for restoring balance to your gut bacteria. Unfortunately, many mass-produced fermented foods, may have little beneficial bacteria actual left in them. This is because of the preservatives, added sugars, colorings, or inexpensive vinegars used in place of a real fermentation process. Be on the safe side and look for fermented foods with organic ingredients and no sugar added.
Improving your gut health is one of the most important things you can do for your body; and it’s important to know the most common symptoms that are a good indication that your good bacteria have been compromised, and the bad bacteria has taken over. Do you often have any of the following symptoms?
Gas or bloating
Indigestion or heartburn after meals
Irregular bowel movements (diarrhea or constipation)
Food allergies or sensitivities
Frequent colds, sinus infections, etc.
When your good bacteria are in control you are in a state of symbiosis; and when the bad bacteria outnumber the good bacteria, you are in a state of dysbiosis which leaves the door open for illness. Your good bacteria must outnumber the bad guys for you to maintain good health.
Your gut (GI track) has the largest collection of microorganisms and your gut microbiome is unique to you. When the microbiome is out of balance and there are more ‘bad’ bacteria than good, you may experience poor gut health symptoms.
Be aware of the symptoms above and take some positive steps to improve your gut health, if needed. The good news is that you can use these tips to start improving your gut health:
The Food You Eat
Remove processed foods and sugar from your diet. These refined carbohydrates, sugar, and processed foods get absorbed quickly into your small intestine without any help from your microbes. Loading up on vegetables and low-sugar fruits and eating a lot of leafy green vegetables will help increase your good bacteria in your gut. Be sure to get a balance of healthy fats and protein with each meal as well.
Probiotics are live bacteria that increase the good bacteria in your gut, especially your digestive system, and support your body’s ability to absorb nutrients and fight infection. Include fermented foods in your diet. Fermented foods feed your gut with healthy bacteria. Eat organic fermented vegetables, sauerkraut, pickles, kimchi, kefir, yogurt (not processed or loaded with sugar), and kombucha. Probiotics supplements are also available.
If your gut health is poor, your gut microbiome is out of balance; and you may feel depressed, anxious, or tired. It’s important for your gut health to learn how to relax.
In addition to eating the right foods, begin to practice relaxation techniques with some deep breathing, especially before each meal. Removing stress and distractions, chewing your food completely and truly taking time to enjoy the food you are eating can make a huge difference.
We are all different, and you are unique when it comes to your gut health! If you have symptoms of poor gut health, the above tips should work well for you as long as you keep supporting your microbiome with foods and activities that are healthy for you.