Before we dive into inflammation, I want to invite you to participate in a wonderful event on Sat, Sept 23rd from 12-2pm: the Park Avenue Fitness 2nd Annual Health Fair! I will be there in person offering health discovery sessions and many amazing, local health practitioners will be there as well including personal trainers, chiropractic care, body workers, physical therapists and more. Such a great opportunity to build your health support team! Also, whether you live locally or not, there is a raffle with great prizes and all proceeds go to Second Harvest Food Bank to help feed people in need in the community. Click here for more info on the fair or to buy raffle tickets. I hope to see you there!

Now back to inflammation. As you may already know, inflammation is your body’s normal response to infection, injury, or damage. When there is infection, trauma, or injury on a certain part of the body, the immune system sends its inflammatory cells to promote healing the injured tissues and/or attacking what it thinks is causing the harm. 

Acute vs. Chronic Inflammation

With acute inflammation, there is often redness, swelling, pain or tenderness, increased heat, and loss of function. With chronic inflammation, it’s a different story.

Signs of chronic inflammation can be the following:

• Skin rash
• Mouth sores
• Joint pain
• Headaches
• Fever
• Fatigue
• Chest pain
• Abdominal pain and/or digestive issues
• Frequent infections
• Unexplained weight loss or weight gain
• Insomnia
• Mood swings

But first, what causes chronic inflammation?

Chronic inflammation is the immune system’s response to some sort of ongoing, continuous damage/harm…when your cells keep getting damaged and the body keeps attempting to repair this damage. Examples of what can contribute to chronic inflammation include a lot of lifestyle factors:

• Poor diet (eating foods that trigger inflammation such as sugar-rich, processed, and fried foods).
• Smoking
• Stress
• Inadequate sleep
• Overexercising
• Overuse of medications such as NSAIDs (non-steroidal antiinflammatory drugs)
• Heavy drinking or other substance abuse 

Risks of Chronic Inflammation

If you want to be healthy, highly functional, and enjoy living your best life, then it is imperative that you know how to avoid or reduce chronic inflammation. 

Chronic inflammation has been linked to different chronic conditions such as type 2 diabetes, stroke, heart disease, cancer, Alzheimer’s disease, cancer, chronic kidney disease, autoimmune diseases, and inflammatory bowel diseases.

6 Effective Ways to Stop/Reduce Chronic Inflammation 

1. Start with the proper diet. Regularly consume anti-inflammatory foods and regularly avoid inflammation-causing foods such as:

• Sugar-rich foods and drinks including candy, desserts, many baked goods, sodas, syrup sweetened drinks/coffees, sodas, sweetened juices vs. fresh juices
• Fried foods and vegetable oils – they are rich in trans fats
• Processed foods – packaged foods that have ingredients a mile long with things you can’t pronounce or have no idea what the heck they are! Common examples are many cereals, freezer meals, chips, crackers, flavor packets, sauce packets, many salad dressings
• Refined carbohydrates like rice, bread, and white pasta–opt for whole grains, beans/legumes, and gluten-alternative grains (since gluten is such a big protein in wheat/rye/barley and damages the cells of the gut)…the fiber naturally present in many of these carb rich foods will prevent your blood sugar from spiking (blood sugar spikes damage your blood vessels and increase inflammation)
• Poor quality and processed meats–animals who are fed high omega-6 grains (corn, soy) will produce high omega-6 meat. Too many omega 6’s  increase inflammation so it is really important to eat omega 3 rich foods to balance them out: wild salmon, grass fed beef, pastured poultry. And if you are eating deli meats, read the ingredients and choose high quality options (organic, uncured)

Instead, eat a healthy and diverse diet that includes foods that combat inflammation. These foods contain high amounts of omega-3 fatty acids, polyphenols, and antioxidants. These can be found in green leafy vegetables, colorful veggies, fatty fish, nuts and seeds, olive oil, green and black teas, and curcumin/turmeric.

2. Stop smoking – create a quit plan and get support.
3. Limit alcohol intake – Any beverage that contains alcohol is inflammatory.
4. Keep weight in a healthy range.
5. Exercise regularly – There are many benefits of regular exercise, and that includes decreasing stress, improving digestion, and maintaining a healthy weight.
6. Get adequate sleep (7-8 hrs/night) – Wake up and go to bed around the same time every day. It’s a way to train your body’s circadian rhythm and also for you to get enough sleep.

A conscious effort to improve in these areas of your lifestyle will support you to have healthy, balanced inflammation and improved quality of life. If chronic inflammation is a concern to you, discuss it with your health practitioner or get some targeted support.

It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully. 

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

Inflammation is behind all sorts of symptoms: Low energy, body pain, excess weight, allergies, digestive issues (gas, bloating, irregular BM’s), low or inconsistent energy, headaches and more.

And did you know that your gut health plays a CRITICAL role in the inflammatory process?

It does. Your gut is at the ROOT of your health, including the inflammatory process.

Join me on August 29th for a free webinar, co-hosted with True Nature Chiropractic, to take a deep dive into:

• What the 3 hidden causes of inflammation are so you can stop feeding the inflammatory cycle.
• How a clean, anti-inflammatory diet is not one-size fits all and how you can create the right anti-inflammatory diet for YOU!
• Lifestyle tools that will help you transform your inflammation, weight, energy, & other symptoms!
• Plus a free gift to help you take your health to the next level!

Register now–Zoom details to follow!

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

~Rebecca

P.S.
Know someone who could use my help? Invite them to attend!

Chia seeds come from the Salvia hispanica plant. They are small, flat, and oval-shaped white, brown, or black seeds with a shiny and smooth texture. Chia seeds have been a staple in the Mayan and Aztec diets for centuries. In fact, the word “chia” is an ancient Mayan word for strength. 

In this newsletter, let’s explore the benefits of chia seeds and how they help in weight release and maintaining a healthy weight.



Chia seeds are small yet packed with health properties including fiber, protein, healthy fats, and minerals. On top of that, they are rich in antioxidants. Chia seeds have been linked to many health benefits including decreasing inflammation, improving digestion, and improving heart health.

Are Chia Seeds Good for Weight Release?

Because of their high dietary fiber content, chia seeds can help in shedding extra weight. Two tablespoons of chia seeds have almost 10 grams of fiber (and around 138 calories). That’s about 40% of the recommended daily intake of fiber. According to this research conducted in 2015, eating 30 grams of fiber daily may help you lose weight as much as (and more sustainably) than complicated diets.

When used in moderation, the fiber in chia seeds can help you feel full longer, thereby decreasing your appetite versus a salty diet (high-sodium) that is common for junk food or processed diets. Extra sodium in your diet causes your body to retain water (because sodium attracts water) leaving you feeling puffy or bloated.
A good tip when eating chia seeds is to soak them in water. They get soft and gel up which makes them easier to digest. Anywhere from 30 mins to longer aids in their digestibility.

Takeaway: eating fiber rich foods like chia seeds can help you feel more full and satisfied, making it easier to release or maintain weight.

Other Benefits of Chia Seeds

• Chia seeds are high in omega-3 fatty acids, specifically alpha-linolenic acid or ALA. Some studies support that chia seeds and ALA may reduce the risk of developing metabolic disease syndrome and coronary heart disease, but we need more studies to prove if this is indeed true.
• They are a gluten-free, egg-free and dairy-free protein source.Two tablespoons of chia seeds have 4.7 grams of protein, and the good news is they are free of several common allergens. Thus, they are a good source of protein for people with Celiac disease, those who are sensitive to grains, and those who are allergic or sensitive to dairy and/or eggs.
• They are high in calcium.Two tablespoons of calcium have 133.8 mg of Calcium. Calcium supports healthy metabolic function and makes your bones and teeth strong and healthy.
• They are a good source of minerals. Aside from calcium, chia seeds are a very good source of minerals such as phosphorus, manganese, zinc, and copper.
• They are rich in antioxidants, which means chia seeds can help detoxify the body, slow down the aging process, and prevent illness.
   

How to Consume Chia Seeds

Chia seeds are bland, so they can definitely blend with any recipe. As I mentioned earlier, they are best combined with water or any fluid. Remember that the more seeds you use and the longer they sit, the thicker the consistency becomes. 

Take caution eating chia seeds dry, especially if you have difficulty swallowing or tend towards constipation. Since by nature, chia seeds expand with fluid, if they are eaten dry and they expand in the esophagus or throughout the intestines, they can cause blockage.You may add chia seeds to smoothies, muffins, baked goodies, salads, salad dressing, yogurt, gravy, and oatmeal.

When Not to Consume Chia Seeds

Take precautions in eating chia seeds if you have the following conditions:

• Allergies to chia
• Diverticulitis or diverticulosis
• Medications – Chia seeds may interact with blood pressure medications or blood thinners as well as anticancer drugs.

In conclusion, chia seeds can be one of the foods you can include in a healthy diet that helps you reach and maintain a healthy weight. 

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. bit.ly/schedulinghealth (subject to availability).

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

~Rebecca

P.S.
Know someone who could use my help?
Send them the link to apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Today we are going to explore some of the health benefits of cucumber!

 

Promotes Hydration

Cucumber is a fruit that is 96% water.

Though you get most of your fluid needs met from water,  approximately 40% of your total water comes from fruits and vegetables. In fact, in a study involving 442 children, those with increased intake of fruits and vegetables had improved overall hydration. Being hydrated is essential to your health. Water plays crucial roles in many of your body’s functions such as regulating body temperature, transporting nutrients to the cells, excreting metabolic waste products, energy production, and more.

Helps Lower Blood Sugar Levels

Some studies using both animals and humans have repeatedly proven that cucumber helps in lowering blood sugar levels. At the same time, it is also effective in preventing hypoglycemia (low blood sugar–below 70 mg/dL).

Since cucumber is also full of antioxidants (particularly in its skin), it helps prevent the formation of health conditions including diabetes.

Aids in Weight Loss

According to 13 studies including 3,628 people, eating foods that are high in water content and low in calories can actually help in shedding significant extra weight/fat. 

Cucumber is a very low calorie, yet nutrient-packed food. One average sized cucumber (300 grams) only has 45 calories, and 96% of it is water!

Promotes Regular Bowel Movements

Dehydration is one of the reasons for constipation. When there is less fluid in the gastrointestinal tract, passage of stool can be difficult. Besides being uncomfortable, constipation leads to less removal of waste/toxins from your body and increases your risk of hemorrhoid formation.

Aside from its high water content, cucumber also contains the soluble fiber pectin which is found to increase the movement of intestinal muscles so that there is improvement in the frequency of bowel movements.

Additionally, since pectin is a soluble fiber, it turns into a gel (when combined with water) inside your digestive tract. It moistens intestinal contents and aids in the smooth passage of your stool. We also discussed in a previous newsletter how soluble fiber feeds the microbes in your gut: It is a prebiotic and it promotes gut health (aka overall health).

Detoxifies the Body

I mentioned above that cucumber is rich in antioxidants. Antioxidants are chemical compounds that help remove toxins or oxidizing agents in the body called free radicals.These free radicals damage your cells, contributing to aging, symptoms, and/or health conditions. 

Drinking cucumber water is a great way to boost your hydration and support your body to flush toxins. 

I hope that this information is helpful to you and supports you in your journey to live a long, healthy life!

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. bit.ly/schedulinghealth (subject to availability).

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

~Rebecca

P.S.
Know someone who could use my help?
Send them the link to apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Dietary fiber or roughage is a part of plant-based foods that your digestive enzymes cannot break down. Fiber passes through your digestive system relatively intact and, depending on the type of fiber, supports your health in different ways.

Forms of Fiber

Fiber is part of the macronutrient carbohydrates (other macronutrients are protein and fats) and it comes in two forms:

• Soluble fiber – This form dissolves in water to make a viscous, gel-like substance that is suitable for fermentation. Fermentation is the process by which gut microbes break down fiber. Since fiber is not digestible by gastric enzymes, they move to the intestines where they are fermented by the gut microbes. Eating soluble fiber promotes fiber-fermenting microbes in the gut. Some types of soluble fiber are prebiotics.
• Insoluble fiber – As the name suggests, this form of fiber does not dissolve in water. This is the bulky substance that is least likely to be fermented in your gut, but is very helpful in moving food forward along your gastrointestinal tract. It is linked to lower insulin resistance.

Fibrous foods usually contain both soluble and insoluble components, so eating fiber-rich foods in general is healthy for your body. A diet high in fiber helps you feel full longer, reduce food cravings, and lower blood sugar.

Body Benefits from Dietary Fiber

• Fiber Helps You Maintain a Healthy Gut

You know by now that everything starts with the gut. So a healthy gut creates a ripple effect on other parts of your system. Fermentation of the soluble fiber in the gut produces a byproduct called short-chain fatty acids. These include butyrate, acetate, and propionate. According to some animal studies, butyrate decreases appetite, alleviates obesity, and may help the pancreatic beta cells to release insulin. In other studies, people with Type 2 diabetes have lower concentrations of butyrate-producing bacteria compared to those who don’t have the disease.

Both butyrate and propionate suppress appetite by stimulating specific gut hormones. Acetate also helps decrease appetite.

Dietary fiber also helps maintain the integrity of the gut lining, a mucus layer that keeps pathogens out. Reduced fiber can cause gut microbes to start consuming the gut lining, making the gut prone to pathogen invasion and inflammation. Early research supports that low-grade inflammation in the gut lining impairs insulin-receptor signaling causing insulin resistance as well (which can lead to weight gain, blood sugar imbalance or potentially diabetes). 

• Fiber Decreases Inflammation

When there is dysbiosis or imbalance in the gut microbiome, gut inflammation as well as metabolic changes occur. Fiber is important in feeding the gut microbes and in restoring and maintaining balance in the gut’s ecosystem. Some forms of dietary fiber are prebiotics, which means it serves as food to the gut bacteria and is important in balancing the anti-inflammatory and pro-inflammatory bacteria in the gut.

According to research by the Finnish Diabetes Prevention, people who ate more fiber have higher levels of indolepropionic acid, a chemical produced by gut bacteria which fights chemicals and regulates blood glucose.

Moreover, the short-chain fatty acids produced by fiber fermentation in the gut also contribute to decreasing inflammation in other ways.

• Fiber Improves Metabolic Function

Did you know that diets with high soluble fiber have been linked to a reduced risk of Type  2 diabetes? Eating an additional 10 g per day of fiber reduces the risk of diabetes by up to 25%. 

•  Supports stool bulking and motility

Insoluble fiber increases the bulking of stool, making food digest more slowly. By doing this, your body extracts less calories from the food you eat. 

Fibrous Foods

• Raspberries
• Avocados
• Artichokes
• Chia seeds
• Flaxseeds
• Passionfruit
• Beans
• Konjac/Glucomannan
• Lentils and other legumes
• Cruciferous veggies (Brussels sprouts, cabbage, broccoli)
• Dark-colored veggies
• Nuts and seeds (Pumpkin seeds/sesame seeds/almonds/pine nuts/pistachios/pecans/hazelnuts/macadamia nuts)
• Sweet potato
• Asparagus
• Turnips
• Dried figs, prunes, apricots and dates
• Oranges and nectarines
• Pears
• Apples
• Peaches
• Carrots
• Whole grains like barley, oats/oat bran, amaranth, etc.
• Corn
• Tofu and tempeh

I recommend slowly increasing the fiber in your diet so that your body can adjust. It’s great to eat a varied diet and listen to your body to see which fiber sources feel best to you.

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. bit.ly/schedulinghealth (subject to availability).

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

~Rebecca

P.S.
Know someone who could use my help?
Send them the link to apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).