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A Week Of Mindful Eating

A Week Of Mindful Eating

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Most of us pay little attention to our meals, especially breakfast and lunch. I have to be intentional – mindful – when I eat to ensure I am actually chewing. You, too? Consider exploring a week of mindful eating.

Mindful eating is a powerful practice that encourages us to be fully present while eating and drinking. This intentional approach can lead to improved digestion, reduced overeating, and heightened enjoyment during meals.

Embracing mindful eating offers a multitude of benefits that extend beyond just the act of nourishing your body. It enhances digestion by encouraging you to eat slowly and chew thoroughly. This allows your body to process food more efficiently and absorb nutrients effectively.

It adds a layer of enjoyment to your meals, as savoring each bite allows you to fully appreciate your food’s flavors, textures, and aromas. Mindfulness transforms mundane meals into delightful experiences.

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Protect Yourself When Taking Antibiotics

Protect Yourself When Taking Antibiotics

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We have a bit of a love/hate relationship with bacteria. Many of us have grown up hearing adults warn us about germs – or bacteria. What we, and likely they, didn’t realize is that not all bacteria is bad for us.

In fact, there is a bustling community of bacteria, yeast, and viruses in our guts, and this community plays an important part in our health.

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Your Gut Is Essential For Your Health

Your Gut Is Essential For Your Health

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The holidays can be a time when we indulge in more than we normally would. More food, most likely more alcohol, more activities, and less sleep. All of these can contribute to feeling behind the curve as we enter the new year. Do you know what’s at the root of this feeling? It’s your gut. Your gut is essential for your health.

There are many things that influence your gut health. These are primarily related to what you put in your mouth – whether solid or liquid – as Dana learned recently when she reached out for my help.

Dana, a young wife and mother to a 4-year-old daughter, realized she was spiraling downward and knew she needed help. She reported that she wasn’t doing well even before the holidays, but since Thanksgiving had been feeling like it was all getting worse.

Her gut was not happy – indigestion was a common experience – so she often avoided food. She also wasn’t sleeping well, which made her groggy throughout the day. All the added Christmas festivities were making things worse, so she picked up her phone to send an SOS to me.

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Bloating – A Call For Action

Bloating – A Call For Action

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Are you one of the 20-30% of our population dealing with gas and bloating on a regular basis? It is an uncomfortable signal that your body – specifically your digestive tract – needs your help. Though it may seem to be your norm, bloating is a call for action on your body’s behalf.

Many experience this as abdominal distention after eating throughout the day. Some of my clients have called it their “food baby.” If this is you, do you find you need to loosen your belt or choose to wear an elastic waistband for greater comfort?

Or are you reluctant to eat very much because you get bloating and discomfort afterward? Yet lack of nutrition causes malnourishment and can lead to loss of muscle mass.

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Don’t Simply Excuse Burps – Explore Them

Don’t Simply Excuse Burps – Explore Them

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Do you find yourself having an issue with burping? It can be distressing. Most in the United States would not consider burping to be good manners or fitting a professional setting. But I suggest you don’t simply excuse burps. Instead, don’t simply excuse burps – explore them.

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Restore Your Gut Health with the 5R Approach

Restore Your Gut Health With The 5R Approach

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You may have been able to ignore digestive distress in the past, but I’m guessing that Thanksgiving made it a little more difficult. What are your digestive symptoms? Bloating, gas, indigestion, hiccups, pain, burping, or disrupted elimination? Many will simply take a medication for temporary relief, not realizing that their body is sending a cry for help. Let’s review ways to restore your gut health with the 5R approach.

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Move Your Lymph

Move Your Lymph

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Most everyone is familiar with the cardiovascular system that helps to pump blood to the body’s tissues. Did you know there is another series of vessels that carry a clear liquid called lymph? It’s important to move your lymph to improve your health.

Move Your Lymph

While nutrients and oxygen are delivered to the body through blood, lymph has the task of collecting waste, toxins, and debris while also distributing immune cells through the body. Keeping your lymph flowing smoothly is critical for your body’s wellbeing.

Your lymphatic system is a network of vessels and lymph nodes working together to carry fluids from your tissues to your blood. It is basically your body’s inner drainage system.

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It's not unusual to need a small snack between meals. Discover an equation you can use to make sure you choose snacks that sustain you.

Choose Snacks That Sustain You Between Meals

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Do you snack in between meals? It’s not unusual to need a small snack between your three larger meals to keep you sustained throughout the day. This helps your blood sugar stay balanced, which also helps with mood and energy. But take a stroll down the snack aisle at your local grocery store, and you’ll find a lot of packaged foods that aren’t beneficial to your health. How do you choose snacks that sustain you between meals?

There’s an equation you can use to make sure you are snacking in a way benefits you the most. After all, you’re less likely to overeat or crash during the day when your body has a steady stream of nutrients to fuel it. Here are some essential snacking tips to help keep you sustained throughout the day. Read more

Is Heartburn Caused by Lack of Acid?

Is Heartburn Caused by Lack of Acid?

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Do you joke about heartburn? Perhaps it started off as an occasional, nagging burning in your chest and you blamed Grandma’s cooking. Is it still occasional, or has it crept into regular discomfort? Are you wondering if heartburn is caused by lack of acid instead of too much?

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Tricks to curb your overeating

Tricks to Stop Overeating

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Easter has passed, and perhaps I should have sent this newsletter out early. Did you gather with friends and family for the holiday? And did you eat too much? It’s was delicious and fun but maybe now you’re looking for tricks to stop overeating in the future?

Our culture tends to overeat in general with larger portions than ever, but I’m sure you’d be surprised how satisfied you can feel with a smaller portion.  Somewhere along the way, we’ve been programmed to eat until we are wishing we were wearing elastic waist pants – whether we were seated at a feast, eating from boredom, or soothing emotions.

Whatever reason it may be to you, there are some simple tricks you can use on a daily basis to make sure you’re more mindful of your consumption and keep things at a healthy level.

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