6 Effective Ways to Reduce Chronic Inflammation

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.

  1. Stop smoking – create a quit plan and get support.
  2. Limit alcohol intake – Any beverage that contains alcohol is inflammatory.
  3. Keep weight in a healthy range.
  4. Exercise regularly – There are many benefits of regular exercise, and that includes decreasing stress, improving digestion, and maintaining a healthy weight.
  5. 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

Melatonin Health Benefits (with sleep and beyond)

Melatonin has gained popularity over the years as a natural sleep aid, but did you know that it is also helpful in other ways?

In this newsletter, let’s explore melatonin, its benefits, dosage, and side effects.

What is Melatonin?

Melatonin is a hormone produced by the pineal gland, a tiny gland in your brain that is part of your endocrine system. Melatonin plays a major role in your sleep-wake cycle and circadian rhythm. Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. These processes basically respond to light and dark. The sleep-wake cycle is an example of a circadian rhythm that responds to light. The pineal gland secretes the highest level of melatonin at night and lesser amounts during the day. It is known as the sleep hormone as it helps you fall asleep and stay asleep.

Melatonin can also be produced synthetically in a laboratory and marketed as a dietary supplement. However, since the US Food and Drug Administration does not regulate food supplements, laboratory-produced melatonin is technically not FDA-approved for any condition (and is recommended to consult with your pharmacist or health provider/practitioner if you want to take melatonin supplements).

Melatonin Health Benefits

Sleep Improvement– Melatonin is known as the sleep hormone as I mentioned. Although you can sleep without melatonin, you can definitely sleep better when you have optimal levels of melatonin. That’s why your pineal gland produces its peak amount of melatonin at night (in response to darkness).

Various studies support that melatonin aids in having better sleep. In one study involving 50 people with insomnia, the subjects who took melatonin 2 hours before sleep reported that they fell asleep faster and improved their sleep quality. In another study, melatonin also improved total sleep time and enhanced the quality of sleep among children and adults with sleeping disorders.

Lessening the Symptoms of Seasonal Depression– About 10% of the population worldwide suffers from seasonal affective disorder or seasonal depression. With symptoms usually appearing from late fall to early winter, seasonal depression is a yearly recurring condition brought about by the changes in the seasons that cause changes in the circadian rhythm caused by the decrease of light.

Taking low doses of melatonin can help in reducing seasonal depression symptoms.

Increasing Human Growth Hormone (HGH)– HGH, also known as somatropin, is essential for growth and cellular regeneration. It is the hormone produced by the pituitary gland that promotes growth in children. Once the growth plates in the bones fuse, HGH no longer increases height but is still needed to maintain normal body temperature and metabolism, which includes keeping blood sugar levels within a healthy range and helping maintain healthy weight levels.

Helping to Treat GERDGERD or gastroesophageal reflux disorder is a condition in which stomach contents leak back to the esophagus and is characterized by symptoms such as heartburn, belching, and nausea.

Melatonin is not only made in the pineal gland: it’s made in the stomach, intestines, esophagus, and mouth. Additionally, studies have shown that people with GERD have lower levels of melatonin when compared to healthy people who do not have GERD.

Supplementing with melatonin likely improves GERD symptoms by helping to protect the lining of the esophagus (by decreasing the production of nitric oxide, a compound that relaxes the lower esophageal sphincter causing the stomach acid to enter the esophagus), regulating stomach acid levels, reducing oxidative stress, and lowering inflammation.

Dosage and Side Effects

According to studies, melatonin is safe and non-addictive both in short-term and long-term use. It can be taken 0.5-10 mg per day. Common side effects reported include drowsiness, nausea, headache, and dizziness. It may also interact with other medications so it’s important to inform your provider if you’re going to take melatonin supplements.

Melatonin supplements come in many different forms including capsules, sublinguals, lozenges, gummies, and sprays.
A great way to natural support your body’s own optimal production of melatonin is to reduce exposure to blue light (from screens) in the evenings (some suggestions here), sleep in a dark room, and get to bed between 10-10:30pm.

I hope this information is helpful to you.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

Natural Solutions to Calming Inflammation

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!

How CoQ10 Supports Your Energy

CoQ10 (coenzyme-Q10), also called ubiquinone, is a vitamin-like-fat-soluble substance that is naturally produced by the body, particularly in the powerhouses of your cells–the mitochondria. CoQ10 is involved in electron transport to produce ATP (adenosine triphosphate), the source of energy we use or store at the cellular level.

Supplementing with CoQ10 may have positive results on your energy (both brain and body). And because it is a coenzyme, other enzymes in the body depend on it to function properly.

Why Do People Take CoQ10?

Most people aren’t necessarily deficient in CoQ10, but there’s some evidence that adding more CoQ10 in the form of supplements is beneficial.

CoQ10 has also been used in treating many health conditions such as high blood pressure, heart failure, and other heart conditions. In some cases where people take medications, CoQ10 supplementation can further reduce symptoms.

Initial studies have also shown that CoQ10 may slow the progression of Alzheimer’s Disease. It has also been studied as part of the preventive treatment of migraine, treatment of low sperm count, cancer, HIV, Parkinson’s disease, gum disease, and other conditions. Further research is needed, but the initial studies show promise.
 

Benefits of CoQ10

1. Energy Booster

As mentioned, Co10 is required for the production of energy on the cellular level. Without it, your mitochondria, the tiny factories that manufacture energy in your cells, can’t do their job.
 

2. Antioxidant

As an antioxidant, it helps protect your cells from oxidative stress which is very important because your mitochondria is continuously exposed to free radicals as byproducts of energy production (causing damage and aging). Antioxidants like CoQ10 help protect against this.
 

CoQ10 in Food

CoQ10 can be found in low levels in many different foods (supplements deliver higher amounts). Good sources of CoQ10 are as follows:

  • Organ meats
  • Avocados
  • Cruciferous vegetables
  • Oysters
  • Garlic
  • Sweet potato

To experience the full benefits of CoQ10, you’d have to ingest large quantities of these foods in one sitting. That’s why supplementing can be helpful on top of eating healthy foods.
 

Side Effects

Side effects are rare to mild and may include diarrhea, nausea, and heartburn.

When Is the Best Time to Take CoQ10?

It actually depends on what time of the day you want to feel more energized. However, since CoQ10 supplements don’t contain caffeine and don’t work like caffeine, taking them consistently versus rarely will yield the best results.

Since it is an energy booster, take it in the late morning or early afternoon to help you with your energy demands throughout the day. If you are working night shifts, you may take it at dinner to help you stay up and energized through the night.

How Much CoQ10 Should You Take?

The recommended daily dosage of CoQ10 is 100 mg. As with any diet or lifestyle change, it is recommended to consult with your healthcare provider to make sure there’s no contraindications.

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).

The Role of Chia Seeds in Healthy Weight

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).

7 Foods to Support Healthy Weight

Earlier this year I wrote about visceral fat, also known as “hidden” fat that is stored deep inside the belly, wrapping around the internal organs including the liver and the intestines.

Having excessive belly fat increases the risk of premature death even if you are not overweight.

To maintain a healthy weight and minimize belly fat, lifestyle change is often necessary. Your food choices and what you spend your time doing MATTERS. 

Here are 7 Foods that can help support healthy weight balance and improved visceral/belly fat:


1. Beans – Beans are high in fiber and are a good source of magnesium, potassium, folate, and zinc. Beans are rich in soluble fiber (gel and expand in water). The fiber in beans feeds the good bacteria in your gut, which help manage inflammation and support healthy digestion. Chronic inflammation is a cause of increases weight and visceral fat.

2. Salmon – Salmon is rich in protein, potassium and other minerals, and Omega 3 fatty acids.  Omega 3 fats are in the “healthy fats” family versus bad fats like trans fats found in most processed foods.  To get rid of excess weight and belly fat, replace foods with bad fats with foods with good fats like salmon, avocados, nuts, and seeds. Omega 3 also decreases inflammation and supports heart and brain health.

3. Red Bell Pepper – These veggies are rich in antioxidant vitamins including vitamins C, E, and beta-carotene. Bell peppers also contain the compound capsaicin, which is helpful in fat burning and appetite balance. 

4. Yogurt – According to research, when yogurt is included regularly in the diet, it helps boost the body’s ability to burn fat, enhance metabolism, and lose weight. Of course, this does not apply to those with a dairy allergy or sensitivity! If dairy works for you body, it is considered a superfood and is rich in protein and probiotics (added good bacteria for your gut).

5. Apple Cider Vinegar – The acetic acid in vinegar can boost the body’s metabolism and support healthy blood sugar levels, but as a head’s up, taking vinegar without dilution can cause damage to the teeth, esophagus, and throat. So, here’s what you can do: Two tablespoons of vinegar (apple cider or red wine) can be diluted in 8 ounces of water and spread out in 2-3 doses throughout the whole day and/or added to salads or other parts of your meal.

6. Edamame – These green soybeans are packed with vitamins and minerals including vitamin C, Omega 3 fatty acids, zinc, iron, and magnesium.They are also a high-fiber and high-protein food that will help you feel full and satisfied. 

7. Broccoli – Broccoli is 90% water and contains a good amount of fiber. In addition, it contains carotenoids, a natural plant compound that induces fat burning so helps with weight balance.I hope this info is helpful for you to maintain a weight and body fat level that feels healthy for you. 

If you need some help, 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).

5 Health Benefits of Cucumber

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

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).

Healthy Travel Snack Guide

Summer travel time is upon us! 
I’ve done more than my share of traveling across the globe. What I’ve learned while traveling is that prioritizing planning in advance to have some healthy snacks to travel with is WORTH IT! Traveling brings more of life’s unpredictability into the equation. Flights are delayed, there’s traffic, someone gets “hangry”,…you know how unpredictable traveling is! Everything feels worse if you are hungry and there’s nothing around to eat or all the options will make you feel like garbage. Who wants to start their vacation off like that?!
So today my friends, I’m going to share some tried and true travel snacks to support your energy, blood sugar, and peace of mind so that you enjoy your vacation even more.

Healthy Awesome Travel Snacks

  • Toasted coconut flakes with sea salt (Dang is a great brand)
  • Plantain chips–I love the ones cooked in coconut oil like Terra.
  • Mauk Family Farms Raw mineral rich crusts
  • Whisps Parmesan Crisps by Mike’s Organic
  • Nuts and seeds (buy them in bulk at the grocery store and portion into baggies OR buy them in individual sized portions): Favorites are raw or lightly roasted nuts and seeds like almonds, pumpkin seeds, walnuts, and sunflower seeds. Sea salt is great (skip the heavily salted ones that say “salt” versus “sea salt” in the ingredients). 
  • Sea Snax or gimMe nori sheets
  • Nut butter pouches (Unsweetened almond or peanut butter), coconut butter
  • Chomp’s grassfed meat sticks
  • Jerky  (Steve’s PaleoGoods, Epic, Krave, Nick’s, The New Primal, Brooklyn Biltong, Think Jerky–I recommend making sure any brand you buy be free of MSG, gluten and lots of sugar)
  • Bars–I’m not the biggest fan of bars, but when you’re traveling, they can be a lifesaver! Some legit brands are Marigold, PaleoValley Collagen Bars, Primal Kitchen Bars, Harvest or Epic Bars, and Garden of Life
  • Pork rinds (quality organic brands like Epic)
  • Julian Bakery Paleo Thin crackers

I’m sure you’ll love these travel snack ideas as much as me and many of my clients do. Got your own that you’d like to share? Please email me and I’ll happily add it to the list. 🙂

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

Until next time, fun and healthy travels!


~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).

The Role of Fiber in Improving Blood Sugar, Satiety, and Weight Release

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).

The Sweetener Allulose: Potential Benefits and Risks

We all know by now that sugar is not healthy, but many of us struggle to reduce or eliminate it from our diets because almost all of us like how it tastes.  And, while I love the concept of moderation, most of us really struggle to eat it in small quantities or infrequently: the average American consumes around 17 teaspoons of sugar per day (57 pounds of sugar per year!). So it’s not surprising that many of us are on the lookout for safer and healthier alternatives to sugar that taste good.
I’ve been hearing (good things) about allulose for awhile now, although it is a relatively new sugar substitute on the market.
Allulose, otherwise known as D-psicose, is a naturally occurring sugar found in certain plant foods such as figs, raisins, molasses, maple syrup, and wheat. It can also be produced artificially from corn or fructose.

Allulose is about 70% as sweet as sugar, very similar in taste, chemically similar to fructose (naturally occurring sugar found in fruits) and it is not absorbed by the body so it does not have a significant caloric impact.


Allulose sweetened products have become popular with people who are looking to decrease their added sugar or carb intake, balance blood sugar and reduce diabetes risk, and reduce calorie consumption.  Allulose is commonly found in low or lower carb/sugar-free or lower in sugar/or keto products such as yogurt, granola, cereal, ice cream, cookies, jams, etc.

What Are Its Potential Health Benefits?

  1. Help in Weight Loss – Each gram of allulose only contains 0.4 calories. It’s about 90% less than the calories of sugar. A healthy diet paired with exercise will help you achieve healthy body composition.
  2. Increases Fat Loss – In 2013, a Japanese study in rats showed that administering allulose on a high-sugar diet not only stopped weight gain but also prevented fat accumulation. In another study, feeding allulose to mice increased their energy expenditure and decreased body fat. In addition, allulose was able to alter some enzymes that are involved in the digestion of carbohydrates and fats which may have a positive impact on fat loss.
  3. Stabilizes Blood Sugar Levels – Aside from its low glycemic index, allulose has been known to protect the beta cells of the pancreas, which are the cells that synthesize, store, and release insulin–the hormone that regulates the sugar (glucose) levels in the blood.
  4. May Support Liver Health – In animal studies, allulose reduced fat deposits in the liver. More data is needed (and on humans), but there are promising studies showing that allulose may help protect against developing fatty liver disease. Aside from that, a study conducted in Seoul using animals as subjects showed that allulose can reduce the concentration of cholesterol and triglycerides in the liver.
  5. Reduction in Inflammation – Inflammation is a good body mechanism designed to protect us. It is the manifestation of our immune system doing its job to defend us from infection. However, with chronic inflammation, autoimmune disorder can develop. In a 2020 study, researchers found out that allulose may interact with the good bacteria in the gut to help reduce inflammation (and improve weight loss).

How to Use Allulose

Allulose has become an easy substitute for regular sugar because they are similar in taste and texture but with much lesser calories and carbs.

You can use it to swap out sugar in your favorite recipes and baked goods.

Many foods that you can find in the grocery today contains allulose. Cereals, candies, sauces, syrups–you name it. Some processed foods also contain cellulose.

The primary setback with allulose is that it is more expensive than many other sweeteners. 

What Are Its Risks?

In the US, the FDA recognizes allulose as safe, so it can be used as a sweetener and food additive. In Europe, though, many areas don’t still permit its use.

Studies done in both humans and animals show that allulose can be safely consumed moderately with little to no side effects. As with any food or ingredient, it’s not going to work for everyone. The reported side effects for some people who eat allulose include bloating, diarrhea, and gas.

Takeaways

If you already don’t use sweeteners, you don’t need to add allulose to your diet. If you are looking for how to reduce your sugar consumption, allulose checks off a lot of boxes and is worth a try. Look at the ingredients (sometimes it is combined with other sweeteners) and opt for non-GMO brands. Personally, I have used it in several recipes over the last year or so and really liked it.

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

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


~Rebecca