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Postbiotics and Their Role in Restoring Health

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Postbiotics and Their Role in Restoring Health

While prebiotics and probiotics have gained a lot of attention in recent years, there’s another tool that you should know about and may need.
 
There is no denying that prebiotics and probiotics are extremely valuable for your gut and overall health and well-being. But postbiotics may be an even more essential tool.

Probiotics, Prebiotics and Postbiotics

I know the terms can be kind of confusing, so let’s first get clear on what each is.
 
Probiotics — are live healthy or friendly bacteria that naturally reside in the gut or come from an external source such as supplements. Your gut microbiome is made up of probiotics that help you be healthy. The human body and probiotics live in a symbiotic relationship, in which we provide the probiotics with free lodging plus meals and in turn, we benefit from their presence and the byproducts they produce.
 
Prebiotics — are the nutrients that feed the probiotics or the gut microbes. They are usually dietary fiber that can be found in plants foods like green leafies, vegetables, fruits, starches, and collagen from animal foods.
 
Postbiotics — are the byproducts of the action of probiotics as they consume prebiotics. These byproducts are bioactive compounds that result when the healthy bacteria ferment fiber. There are actually different types of postbiotics, but one that is widely known is the SCFA or the short-chain fatty acids.
 
To put it simply, prebiotics are the food for the probiotics or bacteria in the gut. When the probiotics ferment the prebiotics, postbiotics are produced and you get the benefit of that.

A Closer Look at Postbiotics and Their Benefits

 The benefits of having a diverse gut microbiome and eating enough fiber all result in the production of postbiotics, particularly the SCFA. SCFAs are the main source of energy for cells lining your colon, so they are valuable in keeping your colon healthy. In addition, they provide about 10% of your daily caloric needs and are essential in the metabolism of carbohydrates and fats.
 
SCFA is also associated with decreasing the risk of inflammatory diseases, type 2 diabetes, obesity, heart disease, and other conditions. It also helps to prevent and treat diarrhea, reduce symptoms associated with irritable bowel disease, and reduce symptoms of some allergies.
 
Technically, whatever benefits probiotics provide is the same as what postbiotics can offer.
 
The SCFAs in your body are butyrate, acetate, and propionate. But the most commonly studied and most powerful of the three is butyrate. Despite that, other SCFAs are important as well.
 
Acetate maintains the right pH of your gut, which is just acidic enough for the good microbes to thrive and survive and to keep the pathogenic ones out. It also helps protect you from unnecessary weight gain because it helps control your appetite and regulates the storage of fat. In addition, acetate nourishes the bacteria that produce butyrate. 
 
Just like acetate, propionate also suppresses appetite. It lowers cholesterol, reduces fat storage, and protects against cancer. It has anti-inflammatory effects as well. Meaning, it helps to protect you from various inflammatory diseases like atherosclerosis.
 
In next week’s newsletter, we’ll delve into butyrate and postbiotic supplementation.
 
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. bit.ly/schedulinghealth (subject to availability).

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

Iodine Support for Thyroid Health

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The butterfly-shaped gland in front of your neck–aka the thyroid–is a vital gland. Your thyroid gland creates, stores, and releases hormones which control your metabolism.


 
Metabolism is like a generator: using material from the food you eat and converting it into energy to provide power for your body to keep all your organs working and your body running smoothly.
 
The thyroid gland uses a mineral called iodine from food to create your thyroid hormones: T4 or thyroxine and T3 or triiodothyronine. These two hormones tell your cells the right speed in which to work  in order to meet the energy demand of your body.
 
But, there’s more to the picture. The hypothalamus and pituitary gland (in your brain) also control the release of thyroid hormones. If T3 and T4 levels are low, the hypothalamus produces TSH-a hormone that stimulates the pituitary gland to release TSH (thyroid-stimulating hormone). This TSH commands the thyroid to increase the production of thyroid hormones. So basically, your pituitary gland is your thyroid’s boss and your thyroid is responding to the hormonal messages received from your pituitary gland.
 
This works vice versa. If T3 and T4 are high in the blood, the pituitary gland releases less TSH so that the thyroid gland also releases less thyroid hormones (so the pituitary gland does listen and respond to the feedback provided by the hormones in your blood).
 

What Thyroid Hormones Do

Thyroid hormones are very important because they affect almost every cell of your body. Remember, they control metabolism. When you have low T3 and T4, your heart rate slows down, your digestion slows down…You may have a hard time processing the food you ate, so you’ll probably end up with constipation and weight gain. The opposite occurs if you have high T3 and T4. Your heart tends to beat rapidly, you may have diarrhea, and weight loss.
 
In a nutshell, when your thyroid doesn’t work properly, it throws off just about everything else in your body and symptoms are going to start popping up.
 
There are different diseases that can impact your thyroid’s function. It can either be a tumor, an autoimmune disease, or iodine deficiency or excess. Whichever it is, two conditions can happen with regard to your thyroid hormone production: hypothyroidism (too little thyroid hormone in the body) and hyperthyroidism (too much thyroid hormone in the body).
 
I encourage you to take a look at the mineral iodine to support optimal thyroid function. Since iodine is what is needed to make thyroid hormones, it is important to get 150 mcg of iodine/day as recommended by the National Institute of Health.
 
In addition to keeping the thyroid healthy, iodine is also essential for brain development in utero and in infancy.
 
Unfortunately, about 2 billion people around the globe have an iodine deficiency.
 

Best Sources of Iodine

The best sources of iodine are fish and other seafood, sea vegetables (nori, kelp, wakame), dairy products (yogurt, cheese), and iodized salt. 
 


If you are looking to add non-food iodine, pure iodine solution contains easy-to-absorb iodine that you can take orally for your thyroid or even topically as a spray to give your skin added protection.
 
Of course, if you have any underlying disease condition (like autoimmune thyroid), talk with a healthcare professional first before trying anything. I also recommend functional testing on a regular basis to see what your iodine levels are so that you can see if supplementation beyond diet-rich iodine foods makes sense for 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. bit.ly/schedulinghealth (subject to availability).

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

How Exercise Changes Your Gut Microbiome

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A whole world is residing inside your gut–the world made of a wide cluster of bacteria, fungi, and other microscopic organisms–working to support your digestion and overall health.

The gut microbiome starts in early life. Inside the womb, the fetus’ gastrointestinal tract is sterile because the uterine environment is sterile. During birth, the newborn is exposed to the maternal microflora and the external environment, which begin to colonize the gut, forming the initial gut microbiome. As the infant grows, the different internal and external factors they are exposed to affect the development and diversity of the bacteria inside the gut. And by 1 year old, the gut microbiome of the child begins to look like an adult’s.

The gut microbiome continues to vary as you grow and is affected by your genes, age, diet, lifestyle, life events (e.g., pregnancy, menopause, etc.), intake of antibiotics, and exposure to different environmental conditions.

Your gut microbiome is essential for the digestive process because it facilitates movement of food through peristalsis, strengthens the GI lining, and maintains homeostasis or balance in the GI tract. It also has a protective function through the immune system and affects metabolic health. A thriving gut microbiome is equivalent to a strong immune system and healthy metabolism.

But what characterizes a great microbiome?

Microbial diversity.

The gut microbiome should be made up of hundreds of varying species. In fact, a diverse microbiota profile is linked to increase in vitamin and short-chain fatty acid (SCFA) production, dietary fiber metabolism, and disease protection.

If the composition of the gut microbiome is not diverse, homeostasis is lost. Dysbiosis occurs. The gut microbiome fails to function in favor of the host, you. And this causes digestive problems and the rest of the body is affected–immune function, metabolism, and even the brain.

Your gut microbiome is a reflection of you. Meaning, the microorganisms colonizing your gastrointestinal tract eat what you eat, get stressed when you do, and, as researchers found out, benefit when you exercise!

According to studies, exercise is connected to the increase in the number of beneficial bacteria and microbial diversity. Even little changes such as doing daily moderate exercises (than never) has an impact on the gut microbiome.

Several other studies support this finding. One of the major studies conducted in this matter involved elite rugby players, which demonstrated that exercises enriched the diversity of gut microflora.

This goes to show that it’s not only diet but also increased physical activity and exercises that affect the gut microbiome in positive ways.

But which type of exercise benefits the gut?

There are two types of exercise: strength and endurance.

Exercises that develop strength are high intensity such as weight lifting and boxing. They are also called anaerobic exercises because they don’t use oxygen to produce ATP or energy. They use glycogen stores instead.

On the other hand, exercises that develop endurance are lower intensity but are sustained over longer periods. Examples are walking, jogging, swimming, and biking. They are known to be aerobic exercises because oxygen is used to create energy to fuel this type of exercise. It’s otherwise known as cardio exercise because it keeps your heart rate up.

Between the two, it’s cardio that benefits your microbiota by increasing the beneficial bacteria and increasing its diversity.

If you are just starting with cardio, go gradually. Soon you will find yourself sustaining more. Also if you have existing medical conditions, consult your healthcare provider first for advice on the exercises that you can do.

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

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

Surprising Benefits of Eating Kimchi

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Today we’re going to dig into an awesome gut healing food called kimchi. Kimchi is a world-famous traditional side dish in Korea.This food has rich historical roots: It is mentioned in many ancient Korean journals dating back thousands of years ago!


 
From being incredibly sour to crazy spicy, accompanied with that pungent odor–kimchi has a unique and delicious taste. In addition, kimchi is a fermented food and is therefore helpful to the friendly bacteria in your gut.

And your gut is 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. 
 
So it’s great to know about different foods that you can eat to add to the diversity of friendly bugs in your gut…like kimchi! So, kimchi is made from fermented Napa or Chinese cabbages along with other veggies, onion, garlic, spring onions, and gochugaru (ground Korean chili powder).
 
Let’s look at some benefits in the research of regularly eating kimchi:
 

Improves Digestion

Improved digestion is the first obvious benefit of regularly eating kimchi. The lactobacilli (one of your good gut bugs) gets depleted when you are stressed and have an unhealthy lifestyle (eating processed foods, not drinking enough water, not getting enough sleep, not exercising regularly) causing you to have indigestion or diarrhea. Kimchi is rich in fiber and lactobacilli that help restore proper digestion.
 

Boosts the Immune System

Did you know that 75% of your immunity is found in your gut?! Your gut, which is home to countless microorganisms, is your very first defense against disease-causing microbes that enter your body through the mouth.
 
Eating fermented foods, such as kimchi, strengthens immune system
 

May Slow Down the Aging Process

Kimchi is rich in antioxidants–the secret to slowing wear and tear on your cells resulting in fewer outer and inner signs of aging. Think of oxidative stress like this: you know when you cut open and apple and shortly afterward it turns brown? That’s oxidative damage/stress.  Antioxidants fight this rapid aging brought on by stress and pollution from the environment. 
 

May Help With Weight Release

Kimchi is created with ingredients that are densely packed with nutrients: Napa cabbage itself contains vitamins A and C, at least 10 different minerals, and more than 34 amino acids!
 
What makes the vegetables in kimchi good for weight loss is that they are low in calories but high in satiating fiber–meaning you get full more easily. The lactobacillus in kimchi may also support weight balance.
 

May Fight Inflammation and Cancer

The ingredients in kimchi have anti-inflammatory properties and, as mentioned, are full of antioxidants. They promote your overall health and fight inflammatory illnesses and cancer. Cabbage in particular contains indole-3-carbinol, a powerful drug against colon cancer.
 
I did a little search and found this easy recipe on how to make kimchi. If it interests you, head over to this blog and learn to make kimchi on your own. It is also sold in many stores (look for organic and preferably in glass jars).
 
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

How You Prep Your Veggies Can Boost Nutrients

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How You Prep Your Veggies Can Boost Nutrients

Did you know that how you prepare your vegetables determines how available the nutrients in them are to your body?


 
It’s true! This is due to the way sulforaphane is formed.
 
But what is sulforaphane?
 
Sulforaphane is a sulfur-rich compound found in cruciferous vegetables such as broccoli, bok choy, cabbage, arugula, cauliflower, and Brussel sprouts. It has powerful health benefits–one of which is to help detoxify the body and even help in the prevention and treatment of cancer.
 
Sulforaphane, however, is only formed when its precursor–glucoraphanin–mixes with the enzyme myrosinase.
 
Myrosinase is released from the vegetable when you chew, chop, or cut it. The only thing is–myrosinase is destroyed by heat, and without myrosinase, there is no sulforaphane.
 
The good news is that glucoraphanin, the precursor, and sulforaphane itself are resistant to heat so they are not destroyed in the process of cooking.
 
Now, we can do a few things to help boost sulforaphane before myrosinase is formed.
 

Have you heard of the “hack and hold” technique?

This is how you do it: Just cut or chop the veggies first and wait for about 40 minutes before cooking them. Cutting or chopping releases the myrosinase and 40 minutes is enough time to mix it with glucoraphanin and form sulforaphane.
 
Since sulforaphane is already formed, you no longer need myrosinase, thus you can cook the veggies the way you want it or how long you want it.
 
But what if you’re using frozen veggies? Well, frozen ones, such as frozen broccoli, no longer have their myrosinase enzyme. This is because the vegetables are blanched first before they are frozen to destroy the enzymes and prolong their shelf life. Good thing, though, that they still have the precursor (since the precursor is heat resistant).
 
So what can you do to boost the nutrients in frozen veggies?
 
Since myrosinase is found in all cruciferous vegetables, we can use the enzyme to add to frozen veggies. One of the best sources of the enzyme is mustard seed powder. Researchers found out that it significantly increases the amount of sulforaphane in boiled broccoli so that it’s like eating the broccoli raw!
 
So whenever you prepare your cruciferous vegetables, don’t forget to help form sulforaphane: Do the “hack and hold” or add some mustard seed powder.
 
It’s nice to enjoy your food knowing that you’re getting all the health benefits it can give.
 
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

Calendula: The Herb For Digestion, Immunity & More!

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Hi there!

Today I’d like to share with you how calendula is an all-around health-boosting herb.
 
Well, calendula officinalis or the common pot marigold is appreciated not only for its bright beautiful addition to the garden but also because of its culinary and medicinal benefits.
 
Calendula is native to the Mediterranean but is now found almost everywhere. Composed of bright petals in orange or yellow, calendula grows up to 1-2 feet tall.


 
But this flower isn’t just pretty–it has anti-bacterial, anti-fungal, and anti-inflammatory properties.  No wonder it has long been made into oils, creams, and ointment to be used to heal wounds and skin problems.
 
The FDA has actually approved the use of calendula both as a spice and as an ingredient for cosmetics, body creams, soaps, and shampoos as well as wound treatment.
 
Let’s look more closely at some of its benefits!
 

Calendula is good for your skin

  1. Calendula hydrates dry skin. If you are suffering from dry, itchy, or irritated skin, relieve it by applying cream or ointment with calendula as an ingredient. It promotes the production of collagen, which is an essential protein that keeps the skin tissues strong and elastic. If you have eczema, dermatitis, or dandruff, calendula will soothe your skin and keep it hydrated. For babies, who have the most sensitive and delicate skin, calendula prevents and heals diaper rash and other skin irritations.
  2. Calendula heals wounds. This is why calendula or a cream or ointment made from it is a must in the medicine cabinet. Otherwise known as a healing plant, calendula promotes wound healing when applied topically to the affected area. This really comes in handy for insect bites, bruises, blisters, cuts, sunburns, burns, and so on. Its anti-inflammatory properties, antimicrobial components, and collagen formation ability really work wonders.
  3. Calendula reduces scarring. When you use calendula to treat your wound, it reduces scar tissue formation. By speeding up wound healing and encouraging a healthy healing process, calendula allows the growth of healthy new tissue (so your wound heals cleanly).
  4. Calendula prolongs onset of wrinkles. Protect your cells from oxidative stress with the aid of calendula. Its antioxidant and anti-inflammatory compounds help with this. Oxidative stress plays a big role in the aging process and disease development. So, by protecting your cells from this kind of damage, calendula helps your skin stay healthier.

Calendula assists with digestion

Calendula’s healing powers not only apply to external wounds, but also internal ones. People with ulcers, heartburn or even irritable bowel syndrome can benefit from calendula because it protects the stomach lining and repairs the gut wall. This results in improved digestion and temporary relief of discomfort.

 
Calendula boosts the immune system

Calendula has the ability to fight infection because of its antimicrobial properties. This is why it is attributed to strengthening the immune system.
 
Calendula tea can be used for relief from coughs or nasal congestion.
 
Next week, I’ll discuss further how calendula is used so stay tuned!
 
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

7 Herbs and Spices that Boost Gut Health

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Your gut microbiome plays an important role in keeping your immune system healthy as well as in managing your mood.

Eating the right diet is essential for keeping the microorganisms that make up your microbiome healthy and happy. Foods that keep the gut lining intact and help in the proper movement of food through your digestive tract are necessary to keep your gut healthy.

Today I’ll share with you 7 herbs and spices that boost gut health.

Ginger

Ginger is famous for its culinary value and use in folk medicine. Ginger stimulates the migrating motor complex, the movement of the smooth muscles of the digestive tract that propels residual food forward. Without the migrating motor complex, food sits in your gut and ferments…and eventually causes bloating, gas, and stomach aches.

Ginger also promotes tissue repair in the gut lining and prevents symptoms of inflammatory conditions. In addition, ginger protects the liver from alcohol-induced damage. Most importantly, ginger feeds the beneficial bacteria in your gut!

Try this yummy recipe of ginger beef to help you kickstart a diet with more ginger (can substitute for other proteins if you don’t eat beef).
 
Turmeric

Turmeric is a natural carminative–meaning, it relieves flatulence. As early as 600BC, people already used turmeric for its medicinal properties. It helps in preventing indigestion and inflammation so that incorporating turmeric in your diet can be part of an approach to preventing leaky gut from happening.

Check out the 37 turmeric recipes for vegetables, meats, and more. Turmeric supplements can be hard to digest so using the spice in your cooking is a great way to access its health benefits.

Dandelion

Dandelion is not your ordinary flower. This plant is considered as an herb because all of its parts are used for medicinal purposes. The roots are rich in a soluble fiber and prebiotic called inulin–making it suitable to ease constipation and to nourish the gut microbiome.

Dried dandelion roots make a great tea. You can also mix dandelion greens with other greens for an even healthier salad.

Parsley

Parsley also holds a lot of powerful health benefits for the gut. Adding some parsley in your daily meals could help prevent indigestion and gas. Parsley is pretty versatile. Use it in your salad, soup, stews, garnish, and more to give your gut a health boost.

Basil

Basil leaves, interestingly, have a lot of gut benefits. It has been actually used in traditional medicine to treat indigestion, bloating, and water retention. But above all, basil leaves feed the healthy bacteria in your gut.

Chamomile

Aside from the calming effect of chamomile tea, it is also good for the gut. It has been used to comfort upset stomachs, indigestion, and abdominal gas.

Chamomile tea comes from the dried chamomile flowers and contains flavanoids and antioxidants that make it an ideal herbal remedy.
 
Bay Leaf

Bay leaf is an aromatic leaf famous in the culinary world, but it is also effective in the relief of indigestion. It also helps in decreasing our bodies’ level of toxicity and soothes symptoms of irritable bowel syndrome (IBS).

You can use bay leaf in pickling, marinating, and adding flavor to your dishes. I love to use it in soups, chili, and spaghetti sauce! Check out different bay leaf recipes here.

So I hope you will use this information to make your meals both delicious and gut healing.

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


Why Potassium is Essential to Gut Health

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Do you often experience bloating or constipation?

Today we are going to dig into the connection between electrolytes, particularly potassium and your gut.
 
Your gut health is the core of your overall health.
 
Your gut is where you take everything that you eat and drink and transform it into the many building blocks your body needs to function. From making energy, being able to think clearly, sleep well, maintain a healthy weight, build muscle, and clear out toxins that need clearing out daily, your gut is at the ROOT of your overall function. 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.
 
Let’s dig into how potassium and electrolytes play into this.

What Do Electrolytes Do?

 Electrolytes are minerals found in the body that conduct electricity in body fluids. Because of the very nature of electrolytes, they are an important part of the transmission of electrical messages from your brain and along your nerves. When in water, electrolytes dissolve in positive and negative ions. Aside from their important role in sending nerve signals, they help in the regulation of your body fluids and muscle contractions. Examples of electrolytes are sodium, calcium, magnesium, and potassium, which are responsible for the normal tone of the muscles in your limbs, heart, arteries, and intestines. So, imbalance in the electrolyte levels of your body can affect any or all of your vital functions.
 
Interestingly, potassium is the third most abundant mineral in the body. Around 98% of it is found in your cells, 80% of which stays in your muscle cells and 20% in your bones, liver, and red blood cells. According to the University of Maryland Medical Center, potassium is essential for muscle contraction and they recommend that adults have about 4,700 milligrams daily from dietary sources.

Potassium and Digestion

 Remember, digestion occurs through rhythmic intestinal contractions (known as peristalsis). The smooth muscle inside your digestive tract is controlled by the autonomic nervous system, the part of your nervous system that works automatically without your conscious effort and control. Peristalsis occurs through the alternating contraction and relaxation of the smooth muscle tissue in your intestinal wall, creating a wave-like effect that pushes the contents forward along your digestive tract. It is clear, then, that in order for digestion, absorption, and waste elimination to occur–processes that take place in the digestive system–there should be enough minerals and electrolytes to support peristalsis.
Potassium, being an electrolyte, is partly responsible for muscles contraction. So when there is a low level of potassium in your body, peristalsis slows down, and this leads to compromised digestion. If you find yourself frustrated waiting on the “throne” for longer periods of time (aka constipation), you may have an underlying electrolyte imbalance, particularly hypokalemia or potassium deficiency.

Sources of Potassium

 As cliche as it is, an ounce of prevention is worth a pound of cure. In this case, it’s better to get sufficient potassium in your diet or via supplementation than to suffer the consequences of not having enough electrolytes in your body. Don’t worry, potassium sources are not hard to find. Foods high in potassium include avocados, spinach and leafy greens, Brussels sprouts, russet potatoes, beet greens, pistachios, Swiss chard, pomegranates, watermelon, and coconut water to name a few. If you are following a low-carb or keto eating plan, here are some additional sources. If you are following a moderate to high carb eating plan, here are some additional foods to consider.

If you don’t eat foods that are providing enough potassium, or if you sweat a lot, or if you exercise a lot and suspect you need more potassium, you may want to consider Seeking Health’s Optimal Potassium Powder (1 scoop provides 500 mg of potassium and it’s pretty tasty!) or one of my favorites is their Optimal Electrolyte Powderbecause it has potassium, magnesium and other electrolytes versus potassium alone. Those taking medications such as diuretics and antibiotics also lose potassium easily and are at high risk for potassium deficiency. As is advised with any supplements, it is best to consult your health care provider before starting it (especially if you are taking medications).
 
Until next time, I’m wishing you unstoppable health!

-Rebecca

Poo Matters: Things You Can Do to Support Constipation

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In last week’s newsletter, I told you about some main causes of constipation. By now, you may have already made a few lifestyle changes that are having a positive impact on your bowel movements. So this week, let me give you more ideas on how to support constipation. These fixes are easily doable and can support you to have more healthy BM’s and take your gut health up a level.

Why is gut health so 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, 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.

So let’s get into how to support constipation.

 Learn to analyze your poo

Your stool tells you a lot about what’s going on inside your body. What’s yours saying about you? Check out this free infographic to learn why the color, consistency, and shape of your poo matters and what it say about your health.

For example, stool color varies from green to brown.  This depends on your diet and the amount of bile on your poo. Bile is the yellow-green pigment produced by your liver and stored and concentrated in your gall bladder. After eating, the stored bile is discharged to the duodenum (the first section of the small intestine) to digest fats. As the digestive contents travel along the bowel, enzymes alter bile, changing the pigments from green to brown. So the normal poo color is usually brown and alterations are indicative of changes inside your gut or digestive capacity. In her infographic, 50 Shades of Poo, Dr. Marisol elaborates on poo color and has a simple test you can do at home to assess your stomach acid output. You can check it out here.

Use castor oil packs

Castor oil has long been used dating back to ancient civilization in Egypt to treat various health conditions. The oil comes from the seeds of castor, Ricinus communis plant, known as castor beans.

If you don’t want to go through all the mess in making your own castor oil pack, you can actually use this kit. I’ve been doing castor oil packs for years for overall health benefits and this kit makes it SO much easier and less messy!

One of the best-known use of castor oil is as a natural laxative. It is classified as a stimulant laxative, which means it increases the movement of the muscles of the digestive tract to push through intestinal content and clear the bowels. In addition, castor oil helps relieve inflammation, balance your hormones, promote relaxation, and improve liver detoxification, which are all important to have a healthy poo (and healthy YOU!).

Making a castor oil pack involves soaking a piece of flannel in castor oil. After soaking, you have to cover the flannel with plastic and place a heating pad or hot water bottle on top of it. Place the flannel on the skin of your abdomen to relieve constipation or other digestive disorders like gas and bloating. When you are done, wipe clean with a paper towel or cloth (it does stain so don’t use a cloth that you don’t mind getting stained).

*If you’re pregnant or taking medications, don’t use castor oil packs and check with your doctor for advice.

Promote pressure and lubrication

Last time, I told you that pressure and lubrication are required to expel poo. So we have to meet these criteria adequately to ensure that we have a healthy and regular bowel movements.

Fiber from your diet, muscle tone, physical activity, adequate hydration, and a healthy nervous system create the pressure your gut needs to propel stool forward in your digestive tract. 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). 

I know that these 3 things plus your desire to lead a healthy lifestyle will help you overcome constipation and boost your overall gut health.

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

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

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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