Health & Wellness Wednesday: tips to Improve your gut health

Some great tips on improving your gut health from Dr. Mark Hyman:

9 Ways to Optimize Gut Flora
The best way to grow a healthy inner garden and make your gut bugs happy begins with your diet. Here are 8 ways to build healthy gut flora starting with your next forkful:

  1. Eat whole, unprocessed, unrefined foods. One of the best ways to maintain gut health involves cutting out the sugar and refined carbs and jacking up gut-supporting fiber.
  2. Make 75 percent of your plate be vegetables and plant-based foods. Your gut bugs really love these high-fiber plant foods.
  3. Eat good fats and get an oil change. The good fats we mentioned earlier (like omega-3 fats and monounsaturated fats, such as extra-virgin olive oil) will help with decreasing inflammation, giving healthy gut bugs a chance to flourish.
  4. Supplement smartly. Beyond the numerous benefits (including reducing inflammation), studies find omega-3 fatty acids can support healthy gut flora.  You should definitely supplement with an essential fatty acids formula, if you’re not regularly eating wild-caught fatty fish.  You can find professional-quality formulas in my store. Take a good probiotic supplement. This helps reduce gut inflammation while cultivating health and the growth of good bacteria.
  5. Add more coconut. Studies demonstrate anti-inflammatory and weight loss benefits from adding Medium Chain Triglyceride or MCT oils. One of my favorite fats, coconut oil and coconut butter, contains these fabulous fat-burning MCTs.
  6. Remove inflammatory fats. Cut out bad, inflammatory omega-6 rich fats like vegetable oils. Replace these with healthier oils like extra-virgin olive oil and coconut oil.
  7. Add fiber-rich foods. Nuts, seeds, and a special fiber called glucomannan provide prebiotics and feed our healthy bacteria.
  8. Add fermented foods. Sauerkraut, kimchi, tempeh, and miso contain good amounts of probiotics so your healthy gut bugs can be fruitful and multiply.

The above recommendations are not miracle cures. They are the actions that lead to normalized gut function and flora through improved diet, increased fiber intake, daily probiotic supplementation, the use of nutrients that repair the gut lining, and the reduction of bad bugs in the gut with herbs or medication.

Yes, inflammatory fats will definitely damage your gut bacteria. But the right fats, including omega-3s and extra-virgin olive oil combined with a whole, real food diet can actually repair your gut and even increase good bacteria.

Self-Coach Sunday 46: Find Your Own Family

It can be difficult to attract the success you want without close friends and family who love and support you unconditionally. What is success without someone to share it with? You may have been born into a loving supportive family, but if not, create your own. Find people who will “adopt” you and love you. Instead of complaining or blaming parents and family members for your problems, just accept them for who they are and start looking for someone who can support you. We assume our parents will here forever.  This isn’t the case – consider building your”other” support family now so you will be supported no matter what. And by all means, enjoy all of your families now. Tell them how much you love them with words and actions.

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If you are interested in coaching or have questions, please feel free to contact me.

Please visit my Facebook Page.

Self-Coach Sunday 45: Ask For What You Really Want

Most often a lot of hurt, frustration and energy would be saved if we just asked for what we really wanted. It sounds simple, but most people are reluctant to do this. The first thing to realize is that most people don’t know what you want, how you wish to be loved, or what you need. Often what happens is we GIVE what WE would like to receive. We are all different and have different needs.

Ask yourself: what do I need? Once you have identified your needs, it is time to ask your friends and family, or even colleagues, to satisfy those needs. Be specific. Set a goal to ask five different people to meet a given need. Try to overdue your goal – try to get more than enough!

Once you do this, you will come across much less needy, and be more satisfied and confident. Ideally you want to get your needs so completely satisfied that they appear to “disappear.”

Ask away! And don’t forget to acknowledge others for doing it. This is a challenging goal, but well worth it. Don’t skip this one.

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If you are interested in coaching or have questions, please feel free to contact me.

Please visit my Facebook Page.

Self-Coach Sunday 44: Identify Your Needs

How do you figure out your needs in the first place? Having emotional needs met helps you be at your best. When needs aren’t met you may feel irritable, unappreciated, angry, resentful, jealous, or deprived. Any one of these may indicate that your needs are not being met.

Pick your top 2-3 needs – what you must have to be at your best. Once you figure these out it will be much easier to fulfill or satisfy them. If some of the needs are negative in nature (drinking, overeating, overspending or any excess that harms the body and mind) that is important too.  You will have the need to balance that with more healthful behaviors. Even if you have addictive behaviors, your unmet needs may be prompting you to do things that aren’t in your best interest. Our needs are powerful and they drive our behaviors. If you are having trouble figuring this out, you may want to work with a health coach. Once you identify your needs, you will be ready to ask for what you really want.

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If you are interested in coaching or have questions, please feel free to contact me.

Please visit my Facebook Page.

Wellness Coaching Pointer: Find Your Own Family

It can be difficult to attract the success you want without close friends and family who love and support you unconditionally. What is success without someone to share it with? You may have been born into a loving supportive family, but if not, create your own. Find people who will “adopt” you and love you. Instead of complaining or blaming parents and family members for your problems, just accept them for who they are and start looking for someone who can support you. We assume our parents will here forever.  This isn’t the case – consider building your”other” support family now so you will be supported no matter what. And by all means, enjoy all of your families now. Tell them how much you love them with words and actions.

Screen shot 2015-01-31 at 11.36.43 AM

If you are interested in coaching or have questions, please feel free to contact me.

Please visit my Facebook Page.