Is fiber actually healthy for you?

Today I want to talk to you about fiber. This can be such a source of confusion! Is fiber good for me? How much do I need? Could fiber be making my digestion worse?
There is not one answer that is true for every single person. Let me share with you some key facts about fiber that could help you to experience your best health.
Fiber is basically just the parts of plants (veggies, fruits, grains) that your body can’t digest . It passes through your body and your bacteria feed off of them (fiber is food for your gut bugs; we’ll talk about how this can be both good and bad).

So, keeping your gut happy is extremely important. 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. 

It is 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.
 

3 Things You Must Know About Fiber

1) There isn’t a set amount that everyone should aim for. 
When we look closely at studies with any thousands of people, some show that increased fiber intake is protective against digestive-tract cancer and heart disease….some don’t show any protection. One study including over 80,000 women and followed them for 16 yrs and there was no association between fiber intake and colorectal cancer (and this same conclusion was found in a study involving 40,000 men). The Journal of the American Medical Association looked at 13 studies involving over 700,000 people. Once the researchers adjusted for variables like exercise, they found NO protective effect of fiber intake (of any kind) on colorectal cancer. Similar research exists for IBS, heart disease and obesity–the research is really mixed.

2) There isn’t one type of fiber (or one diet for that matter) that is right for everyone. The foods and types of fibers that are right for your body could make another person feel terrible. Cutting out processed foods and eating to control blood sugar tends to be more important than trying to eat a lot of fiber. For certain conditions like Celiac, lots of fiber can make symptoms worse. For constipation, upping fiber can be helpful. It’s not black and white and that is where getting some guidance can make all the difference.

3) Lower fiber might be better at reducing inflammation and weight loss. 
The American Journal of Clinical Nutrition looked at 22 studies and found that “a diet that controls blood sugar is better at reducing inflammation than a diet that increases fiber.” Over 50 studies found that low-carb diets are better for weight loss than low-fat (higher fiber) diets. This doesn’t mean that if you’re eating a higher fiber diet and feeling awesome that you should lower your fiber intake. It does suggest that if you’ve been trying to add more fiber and your symptoms aren’t improving or even getting worse, you may want to try a different approach.

In a nutshell, the generic recommendation to eat more fiber isn’t universally supported in the research. I’ve definitely seen it make some clients feel worse and for other clients, it was really helpful. Your dietary needs are unique. If you are having symptoms, they can help point you in the direction of what needs adjusting. Sometimes it is a simple adjustment and other times, there are multiple adjustments that are needed.

Bottom line, your body was designed to be healthy and fiber is but one piece of that puzzle. If you’re struggling with your weight, digestion/gut, or energy, and you would love to feel like yourself again, I’m inviting you to set up a complimentary Unstoppable Health Discovery Session with me here.

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

~Rebecca

References: Healthy Gut, Healthy You by Dr. Michael Ruscio

Autoimmunity and being “too clean”

Today I’d love to share some helpful information on how you can support your immune system.
You or someone you care about may be struggling with your immune system (and I’m not just talking about getting an occasional cold: I’m talking about autoimmunity). Autoimmunity is when your immune system attacks YOU rather than invading germs. It affects about 14-22 million people in the United States (heart disease, the most common disease in the U.S. affects 22 million).

Examples of autoimmune disease are celiac disease (intestines), inflammatory bowel conditions such as Crohn’s and ulcerative colitis (intestines), Hashimoto’s and Grave’s (thyroid), multiple sclerosis (nervous system), and eczema and psoriasis (skin).

I’m reading this great book right now called Healthy Gut, Healthy You and there is a whole section on the research behind autoimmunity and hygiene.

Did you know that about 80% of your immune system is in your gut? Since a big part of how I help people to regain their health is through creating foundations for a strong healthy gut, I wanted to share a couple tidbits with you.

Your gut is the root of your health and it 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, clear out toxins that need clearing out daily, and have a properly functioning immune system so you can thrive. 

Everything you eat has an impact on your gut health. So does your environment.

Why am I telling you this? 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 your life.
 

Hygiene and Your Immune System

What we’re realizing is that being too clean and disinfecting everything from our hands multiple times each day to every surface of our work and home could actually be a big problem.

Is it good to wash your hands after you go to the bathroom? Yes. Is it good to wash up before you eat in general? Yes. But the research shows that people “who live in non-Westernized societies have far less inflammatory, autoimmune and allergic diseases” (H. Okada The Hygeine Hypothesis, Clinical & Experimental Immunology).

Using anti-bacterial soaps, hand sanitizers, anti-bacterial household cleaners reduce our interaction with bacteria–because they kill them off. And we need bacteria in our lives: our lives depend on it. You are more bacteria then you are human cells! It is now believed that by constantly reducing our exposure to bacteria makes your immune system restless. It is also believed that those who develop autoimmunity or allergies have a strong immune system…but it doesn’t have the constant exposure to dirt and germs it needs to train it to function properly. So when that immune system is really strong, bored and poorly trained from having a sterile environment, it is more prone to react quickly and strongly to your own tissues (autoimmunity).

If you already have developed one or more autoimmune condition, absolutely work with someone who can help you dial in your diet and support gut function. This can help you from anywhere from managing symptoms to going into remission. If you are having symptoms with allergies, skin, gut, energy, weight, poor sleep…well, these are signs that your health needs support. You can make a huge difference to the direction your life and health are headed by taking action now before autoimmune disease develops.

Generally, you can support your body by getting regular contact with nature. Get outside in nature as often as possible. Get your hands dirty if you’re taking a hike. Breathe in the fresh air. Have plants in your home and a pet if you can and aren’t allergic. Your body needs interaction with bacteria! Wash your hands with soap (not anti-bacterial) and warm water.

This is the tip of the iceberg. There’s so much you can do to support your health in addition to this. 
Please contact me if you’d like to explore what you can do to support your health and immune system. I’d love to help you.

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

~Rebecca


P.S. Do you know someone who is struggling with their weight, digestion/gut, or energy?
Send them my way! They can set up a complimentary Unstoppable Health Discovery Session with me here and so can you!

“Fried” Chicken: Grain-free, keto & amazing!

I’ve got a fantastic recipe to share with you today!!!

Fried chicken has been something my family enjoys so I modified this recipe by Crunchy Mama and it is AWESOME!!! 

  • 3 lb chicken pieces with skin and bone (or boneless if you prefer)
  • 2 cups almond flour
  • 1 egg (or 1/2 cup unsweetened almond milk for egg free)
  • 3-5 TBSP melted butter or olive oil (I used butter!)
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1 tsp oregano
  • 4 tsp sea salt
  • 1 tsp white or black pepper
  • 1 tsp paprika

How to:

  1. Preheat oven to 400
  2. Spray a baking tray/cookie sheet or grill rack with coconut oil.
  3. On a large plate, add the almond flour and all spices and mix well.
  4. Whisk egg in a bowl.
  5. Taking one chicken piece at a time, dip in egg or almond milk and coat in flour mixture and set on baking tray. You can make this process go quickly by using one hand to dip the chicken in the egg and using your second hand to handle the chicken in the flour or use a fork (this is what I prefer).
  6. Drizzle butter or olive oil over all the chicken pieces.
  7. Bake for 40 minutes or until chicken pieces are nice and brown and cooked through

I hope you love this recipe as much as we do!

In health,

Rebecca

Low-carb fat burning beef stroganoff meatballs

If you are a fan of meatballs and you are a fan of stroganoff, you will just love this recipe. It was an instant family hit!

Here’s the full recipe.

Full transparency, I didn’t have enough broth or sour cream and it was still AMAZING.

Enjoy! 🙂

 

In health,

Rebecca

Keto Pumpkin Spice Cupcakes with Ginger Glaze

Fall is the time of year that a spicy pumpkin something hits the spot like nothing else!

Well, my good friend brought these cupcakes to her birthday gathering (because she’s awesome like that). What a treat they turned out to be!

First of all, they are delicious. Second of all, they are made with only awesome ingredients. And thirdly, their texture is amazing.

Photo image credit https://www.ketogenicsupplementreviews.com/

Here’s the recipe. Enjoy!

In health,

Rebecca

Keto Crack Slaw

Okay so my good friend made this slaw for a potluck at my house last week and it was a HUGE hit!

It’s called Keto Crack Slaw because it’s ketogenic (fat-burning), addictive (like crack apparently), and slaw because it’s a slaw. 😉

Here’s the recipe.

I hope you love it as much as we did!

Boost your gut health with these leafies!

Gut health=unstoppable health! That’s why today, I’m going to let you in on a simple thing you can eat every day to support your amazing gut.


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.

I care about all of these things 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 life fully.

A healthy veggie sugar?

This just in: your gut needs greens!
Researchers from Melbourne and the UK have identified a previously unknown enzyme (called YihQ), which is used by your gut bacteria to absorb and metabolize sulfur-containing sugars called sulfoquinovose(SQ for short). SQ is produced by all green plants to facilitate photosynthesis. The greener the plant, the more SQ it contains.
Your good gut bugs use this SQ to THRIVE, aid in digestion and block overgrowth of bad bacteria. Until this enzyme was discovered, we didn’t know humans could digest this SQ sugar! Very exciting!

Best leafies for your gut

What’s the take away message here?
Eat some leafy green veggies daily (raw or cooked)!
If you’ve worked with me and tested so you know which leafy greens are ideal for you, focus on those.
General guidelines to choose from are spinach, arugula, dandelion greens, kale, beet greens, mustard greens, chard, and romaine lettuce.

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

Boost healing by getting toxins off your body & out of your home!

Hi there!
Did you know that you could be eating great, exercising, sleeping well…and slowly and unintentionally be poisoning yourself every day through what you put on your skin and in your home?! It’s scary! But don’t worry. Today, I’m going to share some very basic thing you can do every day to support your health and keep your gut in tip top shape.


Why do I care about the gut so much?  Because 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. (And boy are there a lot of toxins to clear out daily!)
I care about all of these things 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 life fully.

Your skin is a sponge

Guess what? Your skin absorbs anything you put on it like a sponge: Soap, shampoo, deodorant, lotions, sunblock, makeup, aftershave, perfume, cleaning products, and chemicals from the water you bath/swim/soak in.

There are more than 80,000 chemicals on the market today and many don’t even have safety data. At least 1,500 that were tested contained harmful ingredients, including fragrance, which is considered a trade secret and can have many potentially harmful ingredients hidden in that one word.
Your skin absorbs these things and it is able to get into your bloodstream in less than a minute and interact with your entire system. This can cause damage to your gut (and is a major cause of a serious health condition called “leaky gut”), liver, every cell in your body.
Now, the big takeaway here is that you have multiple opportunities every day to hugely boost your health and avoid damage from toxins through your body care and household cleaning products.

Best Non-toxic Options

It’s crazy to me how many organic brands are loaded with toxic ingredients. I was really disappointed when I realized this after thinking I was protecting my body and my family by buying organic brands. I wish I knew then what I know now. And I’m excited to share some of what I’ve learned so that you can start choosing better optionsfor yourself and your family.

To make this SO EASY for you, I’ve researched the heck out of what products are safe and which aren’t.

You can use this great tool to see how clean (or toxic) your everyday body care and household items are.
I’m a huge fan of H2O at Home for everything from all-purpose cleaning, stain-removing, laundry, bathroom cleaning…you name it. Their products are awesome, last a long time, have a zero carbon footprint, and really get the job done totally toxin freeYou can check them out here. Now, don’t get overwhelmed and feel like you have to toss everything. I recommend starting with products that you are running low on or using the EWG’s healthy product guide to check your current products and swap out your products that are rated the worst
Now, when it comes to body care products like lotions and other skincare, shampoos and other haircare, and makeup that’s actually comparable to popular high-end brands, check out BeautyCounter.
You may have heard of them. They rigorously screen EVERY ingredient for safety and they test every batch of products for contaminants. Super high quality, safe products.

I’m so excited for you to apply this info so you can make a huge impact every day on your health and well-being.

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

Lymph: 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