Is sparkling water bad for your gut?

Bubbly waters are considered the healthy alternative for many sugar-filled drinks, but are they as healthy as we think? And the million dollar question, are they good for your gut or not?

My passion is to work with people like you whose health symptoms–like gut/digestive issues, excess weight, low energy, and skin & sleep problems–are getting in the way of you living life fully and with a sense of freedom in your body. I help you to regain your health so you can feel great and free to enjoy life fully.
Staying hydrated is an essential pillar to you feeling great. With carbonated flavored waters being a popular way to hydrate, and one of my personal favorites in warmer weather, I know that you’ll appreciate diving into this topic with me.

Carbonation & Your Body

There seem to be a lot of concerns circulating around that carbonation isn’t good for the body. These concerns include that it erodes teeth, makes bones lose density, damages the gut, imbalances the pH, and even that carbonated water is dehydrating.
When I dug into the research, these don’t hold strong.
Here’s what’s what.

Gut health?

Overall, bubbly water seems to get a green light when it comes to the gut. Some studies have shown that it actually helps improve constipation and upset stomach (aka functional dyspepsia), reduce nausea, and aid in digestion (gallbladder emptying).
However, if gas and bloating are a problem for you or if you have IBS (irritable bowel syndrome), the increased carbonation in fizzy water may increase bloating so avoid it if you notice that it increases indigestion or bloating in you.

May Reduce Appetite

Interestingly, some people find it helpful in curbing the appetite to consume fizzy waters so even though no food was eaten, there was an increased feeling of fullness.
Bubbly water is hydrating. However, since it also tends to be more filling than regular water you still want to make sure that you drink enough water throughout your day (bubbly or still). About half your body weight in ounces is a good goal.

Tooth health?

Carbonated water is slightly acidic and some research does show that over a long time, it may contribute to enamel erosion, but not dissolve your teeth like the soda experiments showed. If you are concerned, don’t make bubbly water your primary drink and when you drink it, use a straw.

Bone health?

Whereas sodas which are high in phosphoric acid are associated with being harmful to bone health, unsweetened bubbly waters don’t seem to cause harm to bones. There is research suggesting that drinking a lot of bubbly water can impair calcium absorption but this didn’t translate to any adverse bone metabolism or density. If you prefer to drink a lot of fizzy water and are concerned, be sure to eat a great diet with plenty of calcium/mineral rich foods.

Best bubbly choices

When you are thirsty, the best drink is filtered water, but that being said, there are lots of great options for when you want to kick your heels up in the beverage department.

Best bets are:

  • Mineral water (naturally bubbly and full of minerals)
  • Speaking of minerals, skip the bubbly drinks with added sodium (unless naturally occurring like in mineral water) and use quality sea salt with your meals instead.
  • Unsweetened drinks (no natural or artificial sweeteners).
  • Zero calories (unless you are trying to increase your calories).
  • No artificial colors or additives.
  • Plain or flavored with natural flavors (flavors aren’t always good, so if your favorite bubbly beverage has them, email or call the company to ask what the ingredients are. I’ve contacted both La Croixand Waterloo and was pleased with theirs being derived from heating the skin or rind of the fruit).
  • Read labels and make sure nothing nasty is being added!

I hope you found this information helpful.
If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here. Currently I am booking out 2-3 weeks, so book your spot here right away if you’d like my support.

Until next time, I’m wishing you unstoppable health!

~Rebecca

Pili Nuts: Your Favorite New Fat Burning Snack!

Summer is upon us! Summertime often means being out and about, traveling & taking vacations, and going on outdoor adventures. These all introduce the risk of being out of your normal day to day routine and potentially without healthy food choices; getting stuck somewhere being hungry (and hangry) and experiencing low blood sugar; feeling a drop in energy and reaching for less than ideal food options.
I want you to fully enjoy your summertime fun and that is why today I am sharing with you an awesome fat burning snack that I’ve recently been enjoying.


I’m excited to share this with you because my passion is to work with people like you whose health symptoms–like gut/digestive issues, excess weight, low energy, and skin & sleep problems–are getting in the way of you living life fully and with a sense of freedom in your body. I help you to regain your health so you can feel great and free to enjoy every season, not just summertime!

Pili Nuts

If you’ve never heard of pili nuts before, I’m not surprised. They’re not nearly as well known as other nuts, but they are superior to most nuts in several ways.

Native to the Philippines, Pili nuts have a rich buttery taste. They are a complete protein, are rich in magnesium, manganese, and Vitamin B1 and have the lowest carbohydrate content of any other nuts! They are truly a ketogenic nut (helps your body to burn fat for energy).

Pili nuts are great snacks to sustain your energy and satisfy your appetite. You can also toss them on salads as you would other nuts/seeds.

Look for them in your local health food stores or you can find them on Amazon. I like the brands Pure Traditions and Pili Hunters (they are sprouted which increases the digestibility and nutrients; organic; and non-GMO). Be sure to check the ingredients as some of their flavored options have ingredients you may not want. I really like the Himalayan Salt flavor.

If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here. Currently I am booking out 2-3 weeks, so book your spot here right away if you’d like my support.

Until next time, I’m wishing you unstoppable health!

~Rebecca

The fat gut link

Hi there!
Did you know that the fat on your body, the fat that you eat, and the health of your gut are all linked?

Today I’m going to tell you how they’re connected (and why you’d care) and I’m also going to share 5 ways to improve this connection to improve your health symptoms–like gut/digestive issues, excess weight, low energy, and skin & sleep problems–so you can feel great and free to enjoy your life fully.

What’s lymph got to do with it?

Okay so first off, you have something in your body called a lymphatic system. Amongst other things, it processes the fats you eat. Unlike protein and carbs, the other 2 building blocks of the food you eat, fat gets special treatment when it comes to how it is absorbed. First, you start to break fat down in your mouth and stomach with an enzyme called lipase. Then you basically have these fat blobs that can’t do anything until they meet up with something very important called bile acids in your small intestine. These bile acids break down the bigger fat blobs into smaller fat blobs. These smaller fat blobs are then able to enter something called your lymphatic system (or lymph system for short). Think of it as a special carpool lane for your fats (carbs and protein don’t get to use it). Once the fats enter your lymphatic system, they are transported to your bloodstream where they can be used. Fun fact: fat and cholesterol are the building blocks for your trillions of cells! Without fat and cholesterol, nothing in your body would work!
Let’s connect the dots now. When you eat fat, you need to be able to break it down into smaller bits. This requires a healthy gut! When you have a healthy gut, you can break down the fat you eat and this gives you energy and allows your trillions of cells to work. If your gut isn’t working well, you can’t break down your fats well, so you are more likely to store it as extra body fat; you won’t be able to use it for energy so you’re likely to have low energy; and you’re likely going to experience digestive symptoms.

5 Simple Ways To Improve Your Lymphatic System

Now let me tell you 5 ways you can support this system!

  1. Move your body! Exercise is AWESOME for moving your lymph. Sweating is a bonus way to improve your lymph health.
  2. Eat sea veggies like seaweed. They’re anti-inflammatory, improve lymph flow, and are nutrient dense.
  3. Eat herbs and spices that boost your lymph system health like garlic, turmeric, and ginger.
  4. Drink plenty of water (your pee should be pale yellow). Water is the main ingredient of lymph!
  5. Try dry skin brushing! This is awesome for improving lymph flow

Your body is so cool! And when you make your health a priority, it makes all the difference to your quality of life.
If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here. Currently I am booking out 2-3 weeks, so book your spot here right away if you’d like my support.

Until next time, I’m wishing you unstoppable health!

~Rebecca

Gut friendly bread

I get questions every day from people whose health improved when they cut out eating bread~but they miss the taste and that emotional connection~and are looking for delicious bread that is gut friendly.
Today I’ll be sharing a recipe with you that tastes AMAZING and so much easier for your body to digest!

I’m excited to share this with you because my passion is to work with people whose health symptoms–like gut/digestive issues, excess weight, low energy, and sleep problems–are getting in the way of them living life fully and with a sense of freedom in their bodies. I help them to regain their health so they can feel great and free to enjoy their lives again. One of the ways I’m able to help people like you is by giving you great recipes that are a lot more nutrient-dense and cut out common inflammatory ingredients.
I learned about this recipe from the Netflix documentary The Magic Pill.

Macadamia Nut Fat Bread

You are going to love how easy and tasty this bread is!

  • 5 eggs
  • .2 oz baking soda (6 grams, 1 tsp)
  • 2 fl oz lemon juice (60 ml, .25 cups)
  • .1 oz salt (3 g, ½ tsp)
  • 7.7 oz coconut butter (220 g, just under 1 cup)
  • 5.3 oz macadamia nuts (150g, 1.12 cups)

How to:

  • Blend macadamia nuts to make butter. Add coconut butter and other ingredients except lemon juice and blend well (add lemon juice at the end). Grease a bread pan and add batter.
  • Bake at 350 for 35 mins. Allow to cool before serving.

Enjoy!!! And remember, your body was designed to be healthy! You can use recipes like this one to take charge of your health so you can enjoy your life more fully.

If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here. I just opened up 2 more slots for June so if you’d like to connect with me, grab your spot here.

Until next time, I’m wishing you unstoppable health!

~Rebecca

Happy Gut Zoodle Pesto

Last week I told you all about bitters and how you can easily add them into your day to powerfully support your gut health. In case you missed it, you can find out about it here.

Every day, I work with people whose health symptoms–like gut/digestive issues, excess weight, low energy, and sleep problems–are getting in the way of them living life fully and with a sense of freedom in their bodies. I help them to regain their health so they can feel great and free to enjoy their lives again.

I’ve got an easy, delicious recipe for you today loaded with good stuff for your gut!

To quickly recap, why I focus on gut health so much is because that’s the common culprit to virtually every symptom! You can’t be healthy and free of symptoms if your gut isn’t functioning properly.
Your gut is where the magic happens: where you take all the good stuff you eat and drink and transform it into the building blocks your body needs to make energy, sleep well, maintain a healthy weight, build muscle, and clear out toxins that need clearing out daily so you can thrive. 

Gut Healthy Ingredients

The ingredients in this recipe are full of nutrients to support a healthy gut! Zucchini is loaded with antioxidants, B vitamins, potassium, and Vit C. 1 medium zucchini yields half of your daily Vit C needs! Zucchini are also known for hydrating the body and soothing the gut (partially due to its high water and fiber content). Research suggests that this veggie has anti-inflammatory properties as well.

Key ingredients in pesto like basil and garlic are powerful immune boosters AND anti-microbial so they help your good gut flora to thrive while fighting off unfriendly flora and viruses.

How to Make Happy Gut Zoodle Pesto!:

Let’s start with the zucchini noodles (also called zoodles or zucchetti). These are made with a spiral slicer and are a fun, fork twirl-able staple food for anyone looking to add a nutrient-dense, gluten-free/grain-free noodle into their meals.

You will need a handheld or free standing spiral slicer to create long, thin strings. If you are cooking for several people or love to batch cook, the free standing one shown in the picture will save you time and energy. Otherwise, a handheld one is the way to go.

Screen Shot 2013-08-14 at 1.44.11 PM

Zoodles are a staple in our home! Here’s what you do:

  • Slice ends of zucchini off and slice zuch in half. 1 medium zucchini per person.
  • Then insert each half on the spiralizer and use smallest triangle blade for small noodles.
  • Rotate until all of zuch is used, repeating for each zuchinni half.
  • Cook on low-medium heat in olive oil for 10 minutes. 1 zuch per person.  OR bake in the oven on a tray lined with paper towels (to soak up moisture) at 250 for 20  mins (this yields a firmer zoodle, which I love).
  • Top this with pesto, or fresh tomatoes, a homemade tomato sauce, and/or protein of choice) and stir well.
    • I love Pasta Mike’s organic pesto sauce (made with olive oil, not canola or soy)~look for a brand that uses quality oil!
    • Favorite toppings are hardboiled eggs (shown below), sausage, grilled chicken, or shrimp.

Enjoy this delicious and happy gut zoodle pesto!

​​​​​Until next time, I’m wishing you unstoppable health. 🙂

~Rebecca

Zoodle Pesto

Also called zoodles or zucchetti, zucchini noodles made with a spiral slicer are a fun, fork twirl-able staple food for anyone looking to add a nutrient-dense, gluten-free/grain-free, Paleo compatible noodle into their meals.

You will need a spiral slicer like this one to create long, thin strings.

Screen Shot 2013-08-14 at 1.44.11 PM

Zoodles are a staple in our home! Here’s what you do:

Get a handheld or free standing spiral slicer. If you have a family or love to batch cook, the free standing one shown in the picture will save you time and energy. Otherwise, a handheld one is the way to go.

  • Slice ends of zuchinni off and slice zuch in half.
  • Then insert each half on the spiralizer and use smallest triangle blade for small noodles.
  • Rotate until all of zuch is used, repeating for each zuchinni half.
  • Cook on low-medium heat in olive oil for 10 minutes. 1 zuch per person.  OR bake in the oven on a tray lined with paper towels (to soak up moisture) at 250 for 20  mins (this yields a firmer zoodle, which I love).
  • Top this with pesto, or fresh tomatoes, a homemade tomato sauce, and/or protein of choice) and stir well.
    • I love Pasta Mike’s organic pesto sauce (made with olive oil, not canola or soy)~look for a brand that uses quality oil!
    • Favorite toppings are hardboiled eggs, sausage, grilled chicken, or shrimp.

Enjoy!

 

The bitter belly truth

Last week I let you in on a secret gut healing ingredient. In case you missed it, you can find out about it here.

Every day, I work with people whose health symptoms–like gut/digestive issues, excess weight, low energy, and sleep problems–are getting in the way of them living life fully and with a sense of freedom in their bodies. I help them to regain their health so they can feel great and free to enjoy their lives again.

I’ve got an awesome topic to share with you today that can help you experience better gut health. To quickly recap, why I focus on gut health so much is because that’s the common culprit to virtually every symptom! Your gut is where the magic happens: where you take all the good stuff you eat and drink and transform it into the building blocks your body needs to make energy, sleep well, maintain a healthy weight, build muscle, and clear out toxins that need clearing out daily so you can thrive. You can’t be healthy and free of symptoms if your gut isn’t functioning properly.

Today, I want to talk to you about how bitter foods support your gut health and some super easy ways to add them into your day.

Why are bitter foods awesome for my gut?

Bitter foods have been used for many years to stimulate digestive juices (the stuff your body makes to break down the food you eat so you can use it for everything in your life: work, play, being generally wonderful). Bitter foods increase your 3 digestive powerhouses: stomach acid, enzymes, and bile. Without these guys, there won’t be any magic happening. You won’t be able to break apart your food so you’re going to experience symptoms like fatigue, brain fog, anxiety, bloating, gas, and/or bathroom trouble to name a few.

What are bitter foods/drinks?

Examples of bitter foods and drinks are:

  • Arugula
  • Apple Cider Vinegar
  • Bitter Melon
  • Broccoli Rabe
  • Chicory or Chicory Tea
  • Chocolate (like cacao nibs or 70% or more cacao)
  • Coffee
  • Dandelion Greens
  • Dandelion Tea
  • Endive

Super easy ways to add in bitters

Some tips to add bitters into your day are to enjoy a bitterbeverage like dandelion or chicory tea (2 of my favorites are Teeccino Dandelion Caramel Nut and Traditional Medicinals Roasted Dandelion), toss a handful of bittergreens like arugula into your salad, soup, or stew, use apple cider vinegar in your dressing, or use endive leaves like a chip or cracker and dip in guacamole, salsa, or favorite healthy dressing (see picture below).
If eating or drinking bitter things is totally new for you, have patience with yourself when adding them in. Pick one of the suggestions I’ve shared with you to enjoy this week and build from there. Little by little, a little becomes a lot. You’ll be on your way to a better functioning belly!

​​​​​Until next time, I’m wishing you unstoppable health. 🙂

~Rebecca

The missing ingredient your gut needs to heal!

Last week I shared an awesome immune boosting soup recipe with you. In case you missed it, you can check it out here.

Every day, I work with people whose health symptoms–like gut/digestive issues, excess weight, low energy, and sleep problems–are getting in the way of them living life fully and with a sense of freedom in their bodies. I help them to regain their health so they can feel great and enjoy their lives again.

That’s why today, I’m going to let you in on a gut healing ingredient that often gets overlooked. In case you’re wondering why I focus on the gut so much, it’s because that’s the common culprit to virtually every symptom! You can’t be healthy and free of symptoms if your gut isn’t functioning properly. Your gut is where you take all the good stuff you eat and drink and transform it into the many building blocks your body needs to make energy, sleep well, maintain a healthy weight, build muscle, and clear out toxins that need clearing out daily so you can thrive.

Well, just like you need food to stay alive, so do the trillions of bacteria that live in your gut and make life possible. You can learn more about them here if you’d like.

Today, I want to focus on the food that your good gut bugs must have in order for your gut to heal: prebiotics. Plus, at the very end of this article, I’m going to tell you about one of my favorite nutrient superheros!

What is a prebiotic?

The friendly bugs in your gut (probiotics) need to eat.  And not just anything will do. They need to eat prebiotics. Prebiotics are a type of non-digestible fiber. These are types of foods that pass through the upper part of your gut without being digested (broken down). You see, your body can’t fully break them down, but that’s the key! These prebiotic foods pass on through you until they reach the lower part of your gut (your colon), where your gut bugs get to feast on them.

What foods are rich in prebiotics?

Examples of prebiotics are raw or cooked leeks, jicama, raw dandelion greens, raw or cooked onions, garlic, banana, Jerusalem artichokes (aka sunchokes), raw chicory root, and raw asparagus, Konjac root (ever heard of Shiritaki noodles?), and cocoa (yes!).

Now, I know that many of my clients started out not being able to digest raw foods well until they did some gut healing. If you don’t tolerate raw foods, then I encourage you to lightly cook some of these prebiotic powerhouses like onions, leeks, garlic, asparagus, and sunchokes. As your gut heals, you will likely be able to tolerate raw foods better.

One other thing I’d like to add here is that if you aren’t eating many of these prebiotics, start out slowly and with small amounts. You don’t need to eat pounds of these foods. Add in a small amount each day or two and see how you feel. About 5 grams of prebiotics per day is recommended and you may need to work up to it.

You can also speed your healing along by adding in this nutrient superhero called Oceans Alive. I take it every single day as part of my self-care routine so that my body gets a concentrated dose of easily absorbable superfood. I’m a big fan.
Okay, so that’s all for this week. I’m so excited for you to start nourishing your body with the missing ingredients we talked about today.

​​​​​Until next time, I’m wishing you unstoppable health. 🙂

~Rebecca

How to drink your way to a healthier gut!

You can’t be healthy or feel your best if your gut isn’t working well. Today I want to give you a simple tip on how to boost the health of your gut!

Your gut has tens of trillions of microorganisms! The many species of bacteria that make up your gut flora (1,000 or more) have over 3 million genes total: about 150 times more than your own! Pretty amazing, right?!. As you can imagine, making sure to keep your gut microbiota healthy is essential to your own wellness.

There are many ways to impact your gut bugs with diet and lifestyle. One tool I want to share with you today is a refreshing non-dairy, sugar-free sparkling probiotic beverage called Kvass by Biotic Beverages (there are many brands, I like this one because it is local, organic, and tasty).  This kvass has live probiotics and minerals to nourish your gut bugs. The ginger and beet flavors are my favorites.

Eating a nutrient-rich diet is also key for supporting your gut microbiota. But what the heck does that mean?! Good question! It’s not the same for everyone! The foods you (and your gut bugs) need to thrive isn’t going to be the same as everyone else. In my interview that airs May 1st, I’ll be talking more about this and the test that I give to every client so that they know their optimal diet. Make sure you are signed up so you get access to the interview!

In the meantime, eat organic veggies and fruits, eat some protein at each meal along with some quality fats like avocados, olives, nuts and seeds, coconut oil, butter, and olive oil. Drink water throughout the day (aim for half your body weight in ounces each day!) and include fermented foods/drinks like kvass.
For more information on how to take your gut health to the next level, take advantage of a free Unstoppable Health Discovery Session with me today!

​​​​​Until next time, I’m wishing you unstoppable health. 🙂

~Rebecca

Top 20 High Fiber, Low Carb Veggies

Today we’re going to talk about how you can feel more satisfied from your meals, keep your appetite in check, and encourage your body to sustain a healthy amount of body fat.

There’s a happy balance between getting plenty of fiber in your diet and nutrient dense carbs versus high starch ones. You see, foods like grains, veggies, and fruits are all sources of carbohydrates. They differ greatly in how much fiber they provide and how much starch (plant sugar) they have.

Over the years of working with many clients, I’ve noticed that the majority of people who struggle to release body fat for good and feel satisfied after their meals tended to be eating too much starch and not enough fiber.

What are net carbs?

Simple. You take the total amount of carbs in a food and subtract out the fiber. Fiber isn’t digestible and so it doesn’t raise blood sugar or insulin, but it’s great for your healthy gut bacteria, helps digestion, and supports sustained weight release.

Before checking out the Top 20 list, I want to invite any Bay Area locals to join me this Saturday, Feb 3rd to attend Stress & Your Gut, a free wellness talk on how to release extra weight, improve energy and improve digestion. Please see the Upcoming Events column on the right for details.

Top 20 List

The following 20 veggies are all low in net carbs. When serving size is equal (1/2 cup, 100 grams), here’s the list from least net carbs to most net carbs.

  1. Broccoli raab (total carbs=2.85, fiber=2.7, net carbs=.15)
  2. Watercress (total carbs=1.29, fiber=.5, net carbs=.79)
  3. Bok Choy (total carbs=2.18, fiber=1, net carbs=1.18)
  4. Celery (total carbs=2.97, fiber=1.6, net carbs=1.37)
  5. Spinach (total carbs=3.63, fiber=2.2, net carbs=1.43)
  6. Mustard Greens (total carbs=4.67, fiber=3.2, net carbs=1.47)
  7. Asparagus (total carbs=3.88, fiber=2.1, net carbs=1.78)
  8. Radish (total carbs=3.4, fiber=1.6, net carbs=1.8)
  9. Avocado (total carbs=8.64, fiber=6.8, net carbs=1.84)
  10. Arugula (total carbs=3.65, fiber=1.6, net carbs=2.05)
  11. Zucchini (total carbs=3.11, fiber=1, net carbs=2.11)
  12. Swiss Chard (total carbs=3.74, fiber=1.6, net carbs=2.14)
  13. Mushrooms (total carbs=3.26, fiber=1, net carbs=2.26)
  14. Kohlrabi (total carbs=6.2, fiber=3.6, net carbs=2.6)
  15. Tomato (total carbs=3.89, fiber=1.2, net carbs=2.69)
  16. Olives (total carbs=6, fiber=3.2, net carbs=2.8)
  17. Eggplant (total carbs=5.88, fiber=3, net carbs=2.88)
  18. Bell pepper (total carbs4.6, fiber=1.7, net carbs=2.9)
  19. Cauliflower (total carbs=4.97, fiber=2, net carbs=2.97)
  20. Green cabbage (total carbs=6.1, fiber=3.1, net carbs=3)

Start replacing high starch foods like breads, crackers, pastas, and sweets with more of these foods. You can start by replacing even half of your usual high starch portion with one of these higher fiber, nutrient dense options.

Want even more guidance and support? I’d love to hear from you! Click here and tell me how I can help.

Until next time, I’m wishing you Unstoppable Health!

~Rebecca