Dairy-free, gut-friendly, low-sugar smoothie bowl!

You’re in for a yummy and very healthy treat today! I’m about to share a quick and easy recipe with you that is gluten-free, grain-free, egg-free, soy-free, high in fiber, protein, and nutrients, low in starch, and gut friendly. Winner!

Taking good care of your gut is one of the wisest investments you can make.

Why?

Your gut is truly at the ROOT of your health.
 
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, think clearly, sleep well, maintain a healthy weight, build muscle, and clear out toxins that need clearing out daily so you can thrive. It’s also where 80% or more of your immune system lives.
 
It is my passion is to work with people like you whose health symptoms–like low energy, gut/digestive issues, excess weight, mood imbalance, chronic infections, 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.
 

Raspberry Smoothie Bowl Benefits

Our recipe this week is a Raspberry Smoothie Bowl by Leanne Vogel. (You can customize it as needed! Use almond milk rather than coconut milk if you do better with less fat; add some extra berries if you need more carbs).

Aside from the fact that raspberries are one of the world’s most consumed berries, you’ll be amazed by how much nutritional value this sweet and juicy fruit brings to the table. So, before we head on to the recipe, let me lay down the two main interesting health benefits raspberries can provide you.
 
1) Raspberries are powerful antioxidants.
 
According to Oregon Raspberry and Blackberry Commission, red raspberries in particular contain strong antioxidants such as Vitamin C, quercetin, and gallic acid that fight against cancer, heart and circulatory diseases, as well as age-related illnesses. They also contain high content of ellagic acid which prevents inflammation and is known to prevent cancer.
 
How do antioxidants work?
 
During metabolism, your body constantly forms free radicals. A free radical is an atom that lacks electrons in its outer shell and has the ability to bind with another atom to complete it. Free radicals highly react with other substances in an effort to complete the electrons in their outer shell.  In the absence of antioxidants, free radicals would destroy your body in the process of oxidative stress, damaging important molecules in your body and even causing cell death. This now leads to a number of illnesses, namely diabetes, heart disease, atherosclerosis, etc.
 
Free radicals are not at all bad. In fact, your body’s immune system uses them to fight against bacteria that cause diseases. But without antioxidants, free radicals would quickly harm you. Antioxidants give free radicals their needed electrons so that they become neutralized and won’t cause harm to your body. Antioxidants do this without destabilizing themselves.
 
2) Raspberries are good for digestion
 
Raspberries are rich in fiber and water, two things that can help prevent constipation and consequently keep a healthy-functioning digestive tract. According to the Department of Internal Medicine and Nutritional Sciences Program at the University of Kentucky, high fiber intake is associated with a significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.

A cup of raspberries contains 8 grams of fiber (and 5 net carbs)!

Fiber is very important to your well-being, and even though there is a lot of variation from person to person as to how much is ideal and which food forms are ideal, your gut bugs need some fiber to thrive.

A 2017 study shows that fiber is vital in keeping the gut microbes healthy and functioning well. Fiber feeds your intestinal bacteria, which makes them grow in number and kind (*please note that some gut conditions like SIBO will require special considerations). When this happens, intestinal mucus wall thickens, preventing leaky gut and improving digestion.

As an added benefit, a strong mucosal barrier reduces  inflammation throughout your entire body, not just in your gut.

To learn more about leaky gut and inflammation, you can check out this article I wrote on it.

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

-Rebecca

Hemp Heart Porridge

If you are running out of healthy breakfast ideas, here’s a simple porridge recipe that you can try. It’s gluten-free, grain-free, egg-free, high in fiber, protein, and nutrients, and low in starch and, most of all, friendly to the gut!
 
Taking good care of your gut is one of the wisest investments you can make. Why? Your gut is truly at the ROOT of your health.

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, think clearly, sleep well, maintain a healthy weight, build muscle, and clear out toxins that need clearing out daily so you can thrive. It’s also where 80% or more of your immune system lives.
 
It is my passion is to work with people like you whose health symptoms–like low energy, gut/digestive issues, excess weight, mood imbalance, chronic infections, 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.
 
Check out the recipe for Coconut Cardamon KetoPorridge by Leanne Vogel. (You can customize it as needed! Use almond milk rather than coconut milk if you do better with less fat; add some berries if you need more carbs). I recommend using less volume of your milk of choice, maybe 1.5 cups instead of 2 cups.

This hemp heart porridge is filling and tasty. It has a unique flavor and you can spice it up in a variety of ways (I really like it with cinnamon AND cardamom!). I was shocked at how long this porridge satisfied my appetite and kept my energy up. 

What Are Hemp Hearts?

Hemp hearts are hulled seeds from the hemp plant Cannabis Sativa–the same species of marijuana, but a different variety. Hemp plant contains only a trace amount of THC (Tetrahydrocannabinol), the psychoactive component of marijuana and will NOT cause a psychoactive effect nor cause a false positive on a drug test.
Because of its various health benefits, hemp has gained popularity over the years and is considered to be a superfood.

What makes hemp heart important to the gut?

 Living up to its name as a superfood, hemp hearts contain many nutrients including Vitamin E, phosphorus, potassium sulfur, zinc and a lot more. But what makes it really important to the gut is that it contains substantial levels of healthy fats including Gamma-linolenic acid (GLA, an essential omega-3 fatty acid that is anti-inflammatory), as well as fiber.
 
Healthy fats are important in maintaining the optimal functioning of the gut by keeping your microbiome healthy. When your microbiome is functioning well, you absorb your nutrients in the gut and prevent large food molecules from getting into you bloodstream (aka leaky gut).
 
Because hemp hearts have the same amount of total carbohydrates to fiber, they’ve become an excellent choice for people like me who thrive on low starch and low carb such as those doing a ketogenic diet. Fiber can help keep your intestines at their best too. Soluble fiber provides nutrients that are helpful to your digestive bacteria. Insoluble bacteria, on the other hand, adds bulk to your stool and helps your food and waste pass through your digestive tract. Hemp hearts provide a good source of both.
 
You can read more about the benefits of hemp hearts through this link.

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

-Rebecca

Poo Matters: What You Need to Know about Constipation

Yep. Today we are going to be talking about poop and what some underlying causes of constipation are.

The truth is, we often think imbalance in the diet is to blame when we’re suffering from constipation. It’s true in most circumstances, but we should not forget that there are other factors that play a role.

Let’s understand first why the gut is so important and then how the gut works to have a bowel movement.

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, think clearly, sleep well, maintain a healthy weight, build muscle, and clear out toxins that need clearing out daily so you can thrive. It’s also where 80% or more of your immune system lives.

It is my passion is to work with people like you whose health symptoms–like low energy, gut/digestive issues, excess weight, mood imbalance, chronic infections, 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.

Nothing will spoil your day like being “backed up” and holding onto waste in your intestines. You don’t feel well physically or mentally when you’re constipated. Let’s take a closer look at what is going in in there.

After you eat, food travels from your stomach to the small intestines or small bowel. After nutrients are absorbed in your small bowel, your body needs to expel the leftover waste. So the small bowel delivers this leftover waste to the colon or large bowel. The colon is a 5- to 6-foot muscular tube that delivers stool to the rectum, and while stool passes along this tube, fluids are removed and absorbed into your body. Your gut needs two important things to carry on this function: pressure and lubrication. Fiber from your diet, muscle tone, physical activity, and a healthy nervous system create the pressure your gut needs to propel stool forward in your digestive tract. The pressure also relaxes the lower sphincter so that stool can pass. Lubrication, on the other hand, is achieved by drinking enough water and hydrating fluids (coffee doesn’t count as it is a diuretic) and eating healthy fats (like olive oil, flax, ghee, avocado, coconut, etc). By the way, having enough hydration is also important for creating pressure.

In addition to considering your intake of fiber, fluids, and healthy fats, remember that transit time– how long the stool sits in your colon–and the amount of water absorbed from the waste also affect the consistency of your stool. These factors are affected by a number of mechanisms.
Let’s explore some of them:

Hormones

Did you know that an adequate progesterone level is required to have a healthy bowel movement? Low progesterone levels can cause your colon to slow down..and the longer the stool stays in the colon, the drier it gets and the more difficult it is to pass through.

Low estrogen also slows down the digestive process. How so? Estrogen keeps cortisol, your primary stress hormone, in check. When cortisol levels rise, your body’s digestive process is impaired and slows down. Similar to low progesterone, this lengthens the time it takes to break down food and slows down evacuation of stool.

I’ve worked with a lot of people who have low thyroid function. In people with low thyroid, metabolism slows down (sometimes significantly!), resulting in the same effects low levels of estrogen and progesterone have on the bowel.

Nervous System

Butterflies in the stomach when you’re nervous happens for an obvious reason: your gut and nervous system are very much in sync. Stress affects the gut and vice versa. As I mentioned earlier, the stress hormone cortisol delays the digestive process. Adding insult to injury, the key nutrients that help you with relaxation and laxation (aka good BM’s), magnesium, potassium, and vitamin C, decrease when stress is high. Not a good combo! You need more nutrients to handle your stress, not less.
By disrupting your nutrients, imbalancing your stress hormones, and nervous system, it comes as no surprise that stress can also cause inflammation in your gut.

Lifestyle

Your body was designed for regular physical activity. That’s why a sedentary lifestyle is precursor to a variety of conditions, including constipation. In order for the muscles of your bowel to contract properly, your body must get the exercise it needs every day. This can be as simple as walking.

Emotions

This goes hand in hand with what we’ve talked about already with your nervous system and stress hormones.  When you experience emotional imbalance, it can cause you stress and/or be caused by stress.  Your body tends to freeze and slow down to protect you. That’s why, in traditional Chinese medicine, constipation is associated with being unable to let things go. With clients who’ve struggled with chronic constipation, exploring emotional holding patterns is an important key.

Now that you know more about what can contribute to constipation, how can you apply this to improving your digestion? What’s a baby step you can take? As they say, progress, no matter how small, is still progress! And I am rooting for you.

In the next newsletter, I will be giving you some tips and actions to fix and support constipation.

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

-Rebecca

Soaked Nuts & Seeds

People often ask me if it’s healthy to eat nuts and seeds. My answer?

It depends.

When nuts and seeds are raw or roasted, they are less digestible and absorbable. I’ll explain why.

Nuts and seeds have high amounts of enzyme inhibitors–enzymes are what your body uses to digest foods. When you soak nuts in warm salt water, there are digestive and health benefits. The water helps neutralize many of the enzyme inhibitors that interfere with digestion as well as increase the bioavailability of many nutrients, especially b-vitamins and protein. The salt helps activate enzymes that deactivate the enzyme inhibitors present in nuts.

Within 7-24 hours (depending on the seed or nut), many of the enzyme inhibitors are broken down. Then you can use the oven or dehydrator to make the nuts or seeds nice and crispy (and shelf stable).

The harder the nut or seed, the longer it needs to soak. Here are some good guidelines:

Long-soak nuts (almonds, pistachios, and hazelnuts) need at least 8 hours.

Medium-soak nuts and seeds (pecans, walnuts, Brazil nuts, pumpkin seeds, sunflower seeds), 6-7 hours

Short-soak nuts (cashews, macadamias, and pine nuts) have the highest fat content and require only 2 to 4 hours soaking. I recommend not soaking these nuts for longer than 4 hours as it breaks down their healthy oils.

Ingredients:

  • 2 cups of raw, organic nuts or seeds (it is better to soak one kind per container, not mixed nuts, for example in case of varying soaking time)
  • 3-4 cups of warm filtered water (to cover nuts)
  • 1 tablespoon of salt

What to Do:

  • Place the warm water in a large bowl or jar (half gallon or larger). Add the salt and let dissolve.
  • Add the nuts or seeds, making sure they are completely submerged in the water.
  • Leave uncovered on the counter or other warm place (not the refrigerator) for at least 7 hours, preferably overnight.
  • Rinse in a colander and spread on a baking sheet or dehydrator sheet and add some sea salt if desired. Bake in the oven at the lowest temperature (150-170 F if your oven goes that low) or dehydrate until completely dry. This step is important, as any remaining moisture in the nuts or seeds can cause them to mold. Dehydrating time can often be up to 24 hours. You’ll know they are done when you eat one and it’s nice and crispy (no chewiness).
  • NOTE: If you plan to use nuts or seeds to make homemade almond milk or any other variety, this is the best time, as they are already softened.

10 Health Benefits of Bone Broth Protein Powder Supplements

More great info on bone broth benefits!

Check out this blog post on the health benefits with bone broth and bone broth supplements/powders.

https://www.cognitune.com/bone-broth-benefits/

Everything You Ever Wanted to Know About Sleep

By disturbmenot.co

Are you interested in getting the best night’s sleep ever? Do you want to learn more about what good sleep hygiene is and what might interfere with a good night’s sleep? If so, you’re in the right place.

The infographic below will give you the lowdown on getting the perfect night’s sleep. You’ll learn a lot more about sleep, and actual stats on how we tend to sleep.

Did you know, for example, that 10% of Americans suffer from chronic insomnia? Or that insomnia is twice as likely to affect women as it is to affect men? That’s just a smattering of the information that you’ll learn if you check out the infographic.

All of the information is evidence-based so you only get real facts, not something cooked up by the denizens of the internet. You’ll learn:

·         About historical sleep trends: Believe it or not, sleep was so important in ancient times that it was worshipped as a god.

·         More about the different sleep stages: The body goes through several distinct stages during sleep. If it doesn’t get through the full cycle, you’re not getting a restful nights sleep.

·         The right amount of sleep: Most adults need between seven and eight hours a night. The amount that you need depends on your age.

·         Daily naps: Naps, when approached correctly, can be a valuable part of your sleep routine.

·         The reality of sleep duration worldwide: How much do people really sleep? What are the numbers globally?

·         How to improve sleep quantity and quality: If you’ve been short of shut-eye, skip to this section to help improve your sleep straight away.

·         Things to avoid to improve sleep: We all know that caffeine is a no-no before bedtime. Did you know that acidic food can also keep you awake, though?

·         How technology affects sleep: There’s bad news for tech-heads. Too much artificial light affects your sleep quantity and quality. It’s not just the excitement of watching your favorite show that keeps you awake – the light from the screen does too.

·         Sleep disorders: There are around ninety different sleep disorders. Find out which are most commonly experienced.

·         Sleep facts about children: Find out what sleep means for your kids.

·         Myths about sleep: Do you wake a sleepwalker or leave them alone? Find out the truth about common sleep myths.

I think that’s enough preamble, let’s get to the infographic itself.

Eye-Opening-Stats-Facts-About-Sleep-Infographic

My 3 Diet Suggestions to Combat Hormonal Acne (and other skin problems)


Are you dealing with hormonal acne as an adult? What about other skin conditions like eczema?

Your skin condition might be telling you that you need to give attention to your gut health. As they say, you are what you eat, and given the fact that skin is the largest organ of the body, it is a visual representation of what is actually happening inside of you.

Your gut is truly at the root of your health.

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, think clearly, sleep well, maintain a healthy weight, build muscle, fight infections, and clear out toxins that need clearing out daily so you can thrive. 

It is my passion is to work with people like you whose health symptoms–like low energy, gut/digestive issues, excess weight, mood imbalance, chronic infections, 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.

Today, I will give you 3 diet suggestions to improve your gut health and support your skin.

1. Eat More Healthy Fats

The right kinds of fats help you absorb fat-soluble vitamins like A and E which are essential to healthy skin. Healthy fats are also anti-inflammatory. Your body also creates hormones from the fats that you eat and if you aren’t eating good quality fats, your hormones are going to pay for it (this can contribute to skin breakouts).
Great fats and oils to consider are avocados, olive oil, salmon and other fatty fish, egg yolks, walnuts, coconut oil, and chia seeds.

2. Increase Fiber-Rich Vegetables and Fruits

More isn’t necessarily better when it comes to fiber, but it is important to eat some fiber rich veggies and fruits to feed your good gut bugs and have good quality, daily bowel movements. Be sure to drink plenty of water as well!
Having bacterial imbalance, inflammation, or leaky gut(when your gut cells malfunction and start letting things pass through into your bloodstream that it shouldn’t) will reflect in your skin. If you want to heal your skin, you’ve got to heal your gut!
Here are some high fiber veggies and fruit to consider.

3. Include Fermented Vegetables

Fermented foods are loaded with gut healing benefits(help to increase beneficial gut bacteria, diversify gut bacteria). This supports healthy digestion which is good for your skin. When digestion is sluggish, food sits around too long and starts to ferment (but not in a good way). This produces toxins that can cause skin breakouts (acne, eczema, rashes).
There are lots of tasty options. Some of my favorites are sauerkraut, pickles, kimchi, and fermented green beans.

I hope this information is helpful to you.

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

-Rebecca

P.S. If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Leaky Gut Repair and Prevention

What is leaky gut and what can you do about it?


Today we’re going to talk about leaky gut. The term itself seems to be pretty harmless, but studies show that leaky gut is linked to many health concerns such as autoimmune disease, irritable bowel syndrome, diabetes, arthritis, chronic fatigue, acne and other skin conditions, obesity, and more.

Your gut is truly at the root of your health.

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, think clearly, sleep well, maintain a healthy weight, build muscle, fight infections, and clear out toxins that need clearing out daily so you can thrive.
 
It is my passion is to work with people like you whose health symptoms–like low energy, gut/digestive issues, excess weight, mood imbalance, chronic infections, 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.

So what exactly is Leaky Gut?

First, let’s have a little review on the process of digestion. Food that enters the mouth is mechanically broken down by chewing before being passed down to the stomach through the esophagus. Once in the stomach, food is mixed with the digestive juices gastrin and pepsin creating a mixture called chyme. This phase takes place for approximately 2 hours.
The second phase occurs when chyme enters the first part of the small intestine, the duodenum. Digestive enzymes come together to break down food into small molecules so that the microvilli can absorb them. Absorption mainly happens in the second portion of the small intestine, which is the jejunum. Microvilli, the tiny finger-like tissues at the sides of the small intestine, serve as the passageway for the food molecules to enter your bloodstream.
 
The absorption phase is the most important of all! Absorption must be functioning optimally or else eating healthy and balanced meals would be useless. We don’t want all  of those nutrients in your food to go to waste!
 
But the sad truth is, more and more people have damaged their small intestines without knowing it. How? Stress, medications, pesticides, high sugar foods, processed foods, high intake of gluten…these all damage your gut.

When there’s damage in the small intestine, your microvilli can’t absorb the food molecules inside the jejunum effectively. This can lead to another problem: the passage of large food molecules to the blood. This is leaky gut.
You see, these large food molecules are yet to be broken down into smaller molecules before they should be absorbed to your bloodstream. Unfortunately, they have managed to escape the intestines through the gaps between your gut cells. Meanwhile, a normally functioning immune system considers these large molecules as foreign bodies causing them to be attacked and tagged. An immune reaction happens, and if there are too many large molecules in the bloodstream, this can cause the immune system to overreact. This can lead to food sensitivities, digestive symptoms, depression, brain fog, fatigue, and even more serious issues like autoimmune disease.

How do we prevent Leaky Gut?

Your gut deserves the best and it is certainly in your best interest, as you can see, to support your gut as much as possible.
 
First, modify your diet by choosing healthy food (organic whenever possible to avoid pesticides!) over processed foods. Increase water intake with clean sources of protein, high-fiber fruits and vegetables, and good quality fats and oils.
Keep in mind to also decrease your sugar intake (Lakanto is one of my favorite substitutes for sugar!) and limit drinking coffee and alcohol.
 
Next, assess your lifestyle. Are there things you do regularly that increase the toxins coming into your body (i.e. smoking; poor air quality, chemical exposure)? Take a look at other areas of stress in your lifestyle. We all have some stress. Consider doing some relaxation and stress-busting techniques to help you manage it. Check this article for tips on how to deal with stress or contact me so I can support you.

Preventing and Repairing Leaky Gut through SBI

In addition to these basic suggestions, there’s something really powerful for you to consider using called an SBI. SBI stands for Serum Derived Bovine Immunoglobulin. This substance is loaded with something called IGG. IGG works by blocking and binding toxins in the gut. With this mechanism, these toxins won’t have the opportunity to destroy your intestinal lining and disrupt your normal digestive function. It’s like stopping the wood before it can feed a fire that you don’t want to burn.
 
IGG is naturally made by your body, but because diet and lifestyle can wear down your levels significantly.
 
Colostrum powder provides IGG, but if you are allergic or sensitive to dairy products, this isn’t a good option for you (as colostrum is derived from cow’s milk).
 
SBI, on the other hand is safe for individuals with dairy allergy or sensitivity (avoid if you have a beef sensitivity).
 
SBI contains more than 90% proteins and also over 50% immunoglobulins as well as other peptides and growth factors commonly found in milk and colostrum. These components bind to microbial antigens and toxins in the gut that would potentially cause damage to it. This allows your immune system to safely get rid of these potential triggers. 
 
If you are ready to heal your leaky gut or just strengthen your gut health, Mega IgG2000 by Microbiome Labs is a great option. Reach out to me if you are interested!

I hope this information is helpful to you.

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

-Rebecca

P.S. If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

How Stress Weakens Your Gut Lining (and what to do about it!)

Today I want to talk with you about something really important involving your gut lining.

Why?

Because your gut is truly at the ROOT of your health.

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, think clearly, sleep well, maintain a healthy weight, build muscle, fight infections, and clear out toxins that need clearing out daily so you can thrive. 

It is my passion is to work with people like you whose health symptoms–like low energy, gut/digestive issues, excess weight, mood imbalance, chronic infections, 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.

Part of what protects you is a part of your immune system called Secretory IgA (or SIgA). This is a substance that your gut makes and it acts as your first line of defense against toxins and microorganisms (like unfriendly bacteria, yeast, and other pathogens). Think of SIgA as your powerful gut warriors! You want to keep these warriors happy (functioning well and in the right amount).

What Disrupts Your Gut Lining

Some things that can get in the way of your gut and SIgA levels from doing their best are:

  • Highly processed foods
  • Pesticides and insecticides
  • Poor sleep
  • Sugar
  • Refined carbohydrates
  • Gluten
  • Parasitic infections
  • Fungal infections
  • Imbalances in your gut flora
  • Heavy metal toxicity
  • Chemical toxicity
  • GMO’s
  • Hormonal imbalances
  • Stress!

Common symptoms you might experience are:

  • Gas and bloating
  • Constipation or diarrhea
  • Indigestion or heartburn
  • Thyroid problems
  • Low or inconsistent energy
  • Food sensitivities
  • Chronic skin problems
  • Joint pain
  • Anxiety and Depression
  • Poor sleep

How to Support Your Gut Lining

You can do a lot to support your gut lining and reduce or eliminate your symptoms through diet and lifestyle. Don’t underestimate the value of stress management!!! It can make a world of difference in your gut health and quality of life. There are lots of ways to help manage your stress including breathing and meditation, but I’m an especially big fan of things that you can do on the go, during your day, to nip the damaging effects of stress in the bud and break out of the habit of stress (yes, it can become a habit!).

Here are some things that you can do to support your gut:

  • Avoid vegetable/industrial seed oils (like soy, cottonseed, corn, canola, and safflower) 
  • Get to bed by 10:30-11pm
  • Move your body
  • Reduce or phase out processed foods, refined carbs and sugar
  • Increase whole, unprocessed foods that are right for YOUR body
  • Hydrate
  • Use stress management tools DURING your day to reset your stress hormones (like HeartMath tools)

Beyond these basics, there are TONS of ways to create a customized self-care plan to help you take your health to the next level and feel great.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

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

~Rebecca

Brain & Gut Boosting Benefits of Phosphatidylcholine

Foggy thinking? Support Cellular Health in Your Brain!


Have you had a head or brain injury like a concussion? Do you experience foggy thinking or reduced ability to focus? We’re going to talk about how you can use an important molecule called Phosphatidylcholine to support your brain!

Phosphatidylcholine is a big word that can look intimidating, but basically, it’s a fatty building block of your cells. It’s a chemical that makes up part of your cell membranes and allows helpful fatty acids to travel around your body where they are needed. Your cell membranes are super important! They are the gate keepers of your cells. Inside your cells is where the magic happens and that magic won’t happen if nutrients can’t get into your cells because the outer membrane isn’t working. 



Without enough phosphatidylcholine, your cells will get damaged by oxidative stress (think of when you cut an apple and it turns brown: that’s oxidative stress). This damage causes dysfunction throughout your brain, digestive tract (aka your gut), and your liver.

Your gut is truly at the ROOT of your health.

Your gut is where you take all the good stuff you eat and drink (like phosphatidylcholine!) and transform it into the many building blocks your body needs to make energy, think clearly, sleep well, maintain a healthy weight, build muscle, fight infections, and clear out toxins that need clearing out daily so you can thrive.

It is my passion is to work with people like you whose health symptoms–like low energy, gut/digestive issues, excess weight, mood imbalance, chronic infections, 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.

Brain Benefits of Phosphatidylcholine

Your brain is nearly 60% fat! And guess what? Most of that fat is made up of phosphatidylcholine. So you can see that it is essential to get enough phosphatidylcholine from your foods or supplementally.
Research supports that phosphatidylcholine can help people recovery from traumatic brain injury and protect against cognitive decline.

Traumatic brain injury (TBI) is brain dysfunction caused by an outside force to the head such as a blow or jolt.  1.4 million people suffer a TBI per year, but get this: 3 out of 4 are mild injuries that are not detected by MRI’s, yet still induce brain inflammation and dysfunction!

Symptoms of TBI’s include mental confusion, chronic headaches, mood changes, and an increased risk of neurodegenerative diseases like Parkinson’s, Alzheimer’s, and Multiple Sclerosis.

Phosphatidylcholine appears to support recovery from TBI by promoting the growth of new neurons and decreasing brain inflammation.

Phosphatidylcholine may also protect against dementia, improve depression, reduce anxiety and promote good sleep. It is a precursor to the brain chemical acetylcholine, which supports memory and clear thinking.

Energy, Gut, Liver & Detox Benefits of Phosphatidylcholine

Your mitochondria (where you make energy in your cells) are made from phospholipids including phosphatidylcholine. When your mitochondria get damaged, your energy production is going to go down. Phosphatidylcholine gives your mitochondria what they need to replace what gets damaged day to day from food and environmental toxins and other stress so that you can keep your energy production up.

Your gut lining (aka brush border of the intestine) also has a lot of phosphatidylcholine in the cell membranes. Inflammatory foods and exposure to pathogens can damage and destroy this lining. TO repair it, your body needs phosphatidylcholine. Are you noticing a pattern here?

Phosphatidylcholine supports your body in getting rid of toxins and helps your liver to do its job well.

Foods with Phosphatidylcholine

Phosphatidylcholine is found in egg yolks, beef liver, fish roe, sunflower seeds, beef, chicken, pork, soybeans, peanuts, and krill oil. Many fruits and veggies have some as well. However, research implies that most of us aren’t getting nearly enough phosphatidylcholine from our diets. If you continue to struggle with low energy, gut issues, foggy thinking, and poor detoxification, then you may need more phosphatidylcholine.

Supplement?

If you want to support your brain and gut health, reduce fatigue, and support detoxification, then phosphatidylcholine is one nutrient you should seriously consider incorporating into your diet and lifestyle.

There are many phosphatidylcholine products on the market. Micellized Pure PC by Quicksilver is a very high quality one that is very well absorbed because it’s broken down into small droplets. This is available through a practitioner. You can use this link and the code 1159 if you’d like to try it out.

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

~Rebecca