Sustainable Life & Health

Be the most VIBRANT you!

You are here: Home / Archives for gut

gut

Foods To Boost Your Mood

by Leave a Comment

Food is Fuel

Food has the ability to improve your mood. If you have a fairly good diet, you can open up your pantry and come upon plenty of mood-boosting delicacies that are both healthy and delicious.

When you are dealing with any mood changes, whether it is more irritability, anger, or just mood swings, it is a good idea to take a look at your health and lifestyle first. While it might be related to a medical condition that your doctor can help treat, consider what your current lifestyle is like.

Are you drinking alcohol or caffeine more than normal? Do you get enough exercise? How is your stress level?

Another important aspect of your mood and mental health is with your diet. There are quite a few healthy and delicious foods that are not only food for your body, but can help boost your mood as well.

Here are the top 14 foods that are going to give you a nice mood boost.

1. Dark Leafy Greens 
The first type of food that can be amazing for your mood is dark, leafy greens. Greens have a variety of nutrients. These include fiber, which balances your blood sugar, B vitamins for brain health, as well as iron.

spinach

Studies show that iron deficiency is closely linked to anxiety and disrupted neurotransmitters as well, which provides even more reason to eat these nutritious veggies.

Iron also helps to produce energy, which can lead to positive feelings. While it can be great for boosting your mood, you also want to be sure not to have too much iron. Talk to your doctor to discuss the right amount.

 2. Salmon 
Salmon acts as a great source of omega-3 fatty acids, which are exceptional for helping to boost your mood. Omega-3 fatty acids act as crucial elements in the development of your nervous system and brain. In geographical areas where the residents eat more fatty fish, they become less likely to get anxious or depressed, so it makes sense that it would be good for your mood! 

salmon

There are also high amounts of protein as well as vitamins B12 and D in omega-3 fatty foods like salmon. If you haven’t had much salmon before, try adding it into your diet slowly. And please do not buy farm raised salmon. Definitely not your healthy choice!

You can just have a little bit of salmon on your salad with lots of veggies (and leafy greens!), or make a small serving of blackened salmon with brown rice and steamed veggies. Super simple. 

3. Turkey 
Full of tryptophan, turkey produces a neurotransmitter called serotonin. When you have lower levels of tryptophan in your body, that can lead to less serotonin development as well as an increase in depression and anxiety. Turkey also has tyrosine, an amino acid that is related to neurotransmitters.

turkey

Turkey is a healthy, low-fat protein option, so it is great for most people’s diets. Whether you are on a general healthy diet, low-carb or low-fat diet, it is going to work great for you. Start adding turkey to your sandwiches, have roasted turkey for dinner, or use ground turkey in place of ground beef in different recipes.

Some other mood-boosting elements of turkey include vitamins B6 and B12, as well as zinc. Zinc deficiencies often lead to increased occurrences of depression and anxiety. 

Other high tryptophan foods include nuts, seeds, tofu, cheese, red meat, chicken, turkey, fish, oats, beans, lentils, and eggs.

4. Chia Seeds 
Chia seeds act as another rich source of omega-3 fatty acids, as well as nutrients such as iron, calcium, fiber, and protein. These powerful seeds also contains magnesium, which increases feelings of well-being. 

chia pudding

There are so many benefits to chia seeds, that they will not only help aid in boosting your mood along with these other nutritious foods, but they provide overall health and wellness for your body and mind.

The easiest way to incorporate more chai seeds into your diet is by adding them to your smoothie or protein shake. This chia seed pudding is an easy make-ahead treat.

5. Eggs 
Eggs were previously thought to be a slightly unhealthy options because of the higher fat content, but many studies have shown that they don’t have the effect on your cholesterol than was once predicted. Of course, if your doctor advises against them, they might still be something to pass up.

However, if you like eggs, definitely add them to your diet to help boost your mood. They are high in vitamins B12 and D, as well as protein. Eggs have choline, which helps with your nervous system, mood, and makes neurotransmitters and selenium, an antioxidant. When you eat antioxidant-rich foods, it helps with your brain health and boosts your mood. 

6. Lentils 
Next up is lentil, which supply folate, a vitamin that helps your nervous system develop. Those who are deficient in folate experience higher rates of depression. They also contain fiber, which helps with blood sugar, protein, vitamin B6, and iron. Vitamin B6 makes neurotransmitters such as dopamine and serotonin. 

lentils

If you are not accustomed to eating lentils, just start small by adding some to salads or having soup with lentils in them.

7. Avocados 
The good thing about avocados is that not only do they help boost your mood, but they are delicious! Many people love eating avocados but had no idea they could actually be good for you.

avocado

It is true that avocados are higher in fat, but it is the healthy type of fat. They contain fiber and vitamins B6, E and C. Another valuable vitamin you can get from avocados is B5, which helps your neurotransmitters develop. 

8. Fermented Foods 
In the past few years, research has shown a definite link between your brain and gut. Over 90 percent of serotonin gets produced in your digestive system. So, to get your moods back on track, you will need to prioritize your gut health.

These days, researchers have looked at the link between mood and gut bacteria. Some meta-analyses even say that probiotics can help with depression. 

Whether your fermented food item of choice is sauerkraut, kombucha, or even dairy-free yogurt, all of these foods are excellent sources of probiotics. 

9. Chocolate 
There is a reason you tend to feel better and happier after eating chocolate, and it is not just from the sugar. Chocolate, particularly dark chocolate, is amazing for health and wellness. It contains compounds such as phenylethylamine (for endorphins) and anandamide, which researchers call the “bliss” chemical. Not only is chocolate a good source of antioxidants, but it can also improve cognition and mood. 

chocolate

For a healthier option, try to go for the darkest chocolate you are able to enjoy, looking for lower amounts of sugar in the chocolate.

10. Ghee 
If you don’t like butter or can’t eat it due to a dairy allergy, you’re in luck! You can instead use ghee, which is made from butter, but doesn’t have the same effect on your body. It also happens to be another great food for improving your mood.

Also known as clarified butter, ghee has a lot of nutritious fats as well as vitamin D. It also helps to heal the digestive tract, which allows your gut bacteria to develop. 

11. Sunflower Seeds 
A great source of vitamins B6, E, and magnesium, sunflower seeds are a good mood booster for those with allergies to nuts. You can easily switch any type of nut called for in a recipe for sunflower seeds. 

sunflower seeds

Try adding sunflower seeds to your salads, or just having a handful of the seeds as a snack with a piece of fruit or cheese.

12. Almonds 
Almonds act as an amazing source of protein, vitamin E, fiber, and magnesium. Vitamin E acts as an antioxidant, which helps fight damage caused by free radicals. This food item also improves your cognition and memory. 

Not only can they help improve your mood and your overall health, but they are really easy to add to your diet. There are so many ways to incorporate more almonds into your diet, from dipping apple slices in almond butter, to switching to almond flour in your baked goods when you want a healthier option.

13. Bell Peppers 
Before finishing off this list, we can’t forget about bell peppers. All colors of bell peppers are great for you, low in fat, low in carbohydrates, and have lots of vitamins and minerals.

pepper

Bell peppers have the antioxidant vitamin C, which helps the functioning of your nervous system and the improvement of your cognition. Studies show that vitamin C reduces your stress and helps with mood. 

14. Sardines
Last, but not least, are sardines. These are an acquired taste and not mandatory, but a good option if you enjoy the salty fish. Sardines come with a bunch of mood-boosting elements. In addition to high levels of vitamin B12, sardines have choline, vitamin D, protein, selenium, and omega-3 fatty acids. 

Simple Changes = Big Rewards!

Boosting your mood with food is one of the easiest ways to improve your well-being over time. You can see results even if you don’t overhaul your diet right away. Just making one or two changes to your diet to include more mood-friendly foods can be just the thing to change your life for the better.

Whether that change involves getting acquainted with kombucha or keeping a dark chocolate bar in your drawer “in case of emergency”, making tweaks to your diet now can pay dividends in the future.

Listen to Your Digestive Symptoms

by Leave a Comment

What you eat could be causing your digestive and stomach symptoms.

Digestive SymptomsAs a nation, we spend $10 billion dollars a year on heartburn/acid reflux medicine such as Nexium and Pepcid AC (NPR, Healthinc, May 2015). Sixty million people have some form of IBS/Irritable Bowel Syndrome, while more than 5 million people suffer from daily constipation, resulting in 2 million doctor visits and $725 million a year for laxatives, anti-spasm meds and fiber supplements such as Metamucil (Gastroenterology Association). These remedies often have a yo-yo effect (days of constipation followed by days of diarrhea) and cause other side effects. And every day, millions of Americans complain of gas, feeling bloated, and/or ongoing stomach upset (Washington School of Medicine). Why all the tummy troubles?

I have learned from dozens of studies, research articles, and my own professional practice, that lifestyle, food choices and daily habits often cause these stomach symptoms. I’ve worked with may clients to help them understand what is causing their gut reactions. Improving digestion and stomach functioning is a huge part of what I do, and it is extremely rewarding because it affects so many of the symptoms that my clients experience. Here are some of the areas we cover:

What's going on in your gut?

• What’s going on in your gut? The lining of your small intestine is comprised of trillions of bacteria that coexist in a complex balance that keeps you healthy. Bacteria in our gut are also known as our micro biome. These trillions of bacteria break down food, protect us from disease, and keep us functioning optimally. But things like antibiotics, some over-the-counter medications, food additives, and food sensitivities upset the balance of good bacteria to bad bacteria. When the micro biome gets out of balance, your stomach reacts with gas, bloating, constipation, and/or diarrhea.

• An imbalanced gut could cause “leaking.” Many health coaches and nutritionists are aware of “leaky gut syndrome” – although your doctor may not be. Leaky gut is a result of damage to the intestinal lining. How does this happen? The naturally-occurring bacteria may overgrow; your stomach may not completely digest your food; and natural waste that would typically be absorbed may “leak” from your digestive system into your blood stream. Like the lactose-and gluten-intolerances discussed below, a leaky gut causes an autoimmune response, and that can cause gas, bloating and pain, as well as skin rashes, joint pain and exhaustion. Note that medications used for joint aches and body pains, as well as antibiotics, can cause chronic inflammation, which many experts believe can lead to leaky gut.

• Stress can have you running to the bathroom. When we’re stressed, our body produces hormones and chemicals such as cortisol and adrenaline. These can cause an overproduction of stomach acid, causing acid reflux or GERD (gastroesophageal reflux disease) — a chronic digestive disease that occurs when stomach acid flows into the esophagus, causing burning. Some foods such as tomato sauce, as well as alcohol and caffeine can aggravate symptoms. Focusing on relaxation techniques such as yoga, meditation and breathing exercises can help reduce stress and anxiety. These exercises may actually alter the brain’s neuro pathways, helping you become more resilient to the affects of stress.

Deep breathing – one breath in to the count of five; hold; then release to a count of seven – slows that rapid heart rate caused by anxiety or stress. There are many actions you can take to help reduce your stress; but the first step is to identify what’s causing the stress. As a health coach, I often recommend that clients jot down a few notes at the end of each day about their stress level, triggers, and how they feel they are coping.

•Your bowels are irritable. About 20 percent of all women suffer from IBS, which can cause gas, bloating and painful yo-yo-ing between diarrhea and constipation. Diet and stress can both contribute to IBS symptoms. A study by Dr. Mark Hyman found that changing certain foods in your diet can eliminate 30 percent of your symptoms. As a health coach, I help you identify which foods to eliminate, which foods are not problems, and guide you through an effective process for maintaining your healthier lifestyle. For example, while caffeine may increase IBS, you may need to wean yourself off of coffee or Diet Coke and learn healthier alternatives that still allow you the joys of a morning ritual.

Food Journal
A food journal helps you know what’s causing digestive symptoms.

My first suggestion to clients with IBS is to keep a food journal – you can start doing this now! Write down everything you eat, making sure to mark the time, amount, ingredients, and/or brand. This is a great investigative tool and helps us become more aware of what we’re eating and how we feel afterwards.

• How’s your lactose tolerance? About 25 percent of Americans have trouble digesting lactose – the sugar found in milk, ice cream, and soft cheese (think pizza, Queso cheese dip and fettuccine.) Lactose intolerance causes gas and bloating, and often gets worse as we age. If you want to take a self-assessment, try eliminating all dairy from your diet for one to three weeks, and see if your symptoms improve. This is not always easy to do without an expert’s help, because dairy or whey products are often hiding in foods that we would never consider “milk products.”

• What does your weight have to do with it? People who are overweight are 50 percent more likely to suffer from GERD and/or heartburn, and are more susceptible to gallstones (causing pain in the upper right-side of your stomach). Excess weight puts more pressure on your stomach, which then puts pressure on the valve opening to your esophagus. Slimming down to a healthier weight can reduce and often eliminate your food-related heartburn and GERD.

• Could wheat be the culprit? More people are discovering their stomach distress is related to gluten intolerance; studies show about 20% of Americans are affected, with celiac disease often the diagnosis. Celiac disease and gluten intolerance create an autoimmune reaction; the body produces antibodies that attack the protective “villi” found in the small intestine. Villi are what help you absorb nutrients, so when they are compromised, you get cramping, bloating and nutrient-deficiency. If your parents or siblings suffer from celiac or gluten-intolerance, there’s a greater chance you might, too, as there is a strong genetic link. You can get a blood test to determine if you have celiac disease, but there is no current test to conclude if you are gluten-intolerant.

Becoming gluten-free helps millions of sufferers eliminate symptoms, but eliminating gluten can be tricky and is best done with the help of a health coach who can help you learn more about the foods you can and cannot eat. Foods you’d never think would contain gluten often do – such as soy sauce and ketchup! Plus, to truly reap the benefits, gluten-free is an all-or-nothing diet – simply “reducing” your gluten intake often will not eliminate your symptoms.

If you have experienced stomach issues for years, or if your distress is recent, I would be happy to help you feel better and healthier! Schedule a Discovery Session appointment that’s all about YOU!

What does the gut have to do with your mood?

by Leave a Comment

The gut is your second brain.

Your gut, aka “inside your belly”, has been proven to be your body’s literal “second brain”.  For years, the medical world has been trying to figure out what causes our moods to change and what causes common problems that most of us face like stress, anxiety, and even depression. These are common problems, and we know they are linked to serotonin, but did you know that 95% of serotonin isn’t even produced in the brain? Serotonin is actually produced in the gut.

What we put inside of our bellies is directly related to our emotional health. Our gut consists of bacteria and we need that bacteria to have a healthy balance or the rest of us will not be balanced including our mood. Your gut and your brain work together, so if one is out of balance the other is too.

Have you ever had an upset stomach because your mind was stressed? Well, think about it, if it works one way it works both ways. There are many scientific studies that link mood problems to gut problems and vice versa.

A balanced gut is a happy one!

Is your gut balanced with 85% good bacteria and 15% bad bacteria?  That is the recipe for a healthy gut and a healthy mood. The best way to make sure your body has healthy bacteria for your gut is to feed your gut healthy bacteria. Sounds silly since it’s so simple, but we don’t need to complicate things here, Peeps!

happy gut

Some symptoms of an unhealthy gut include gas, bloating, nausea, sugar cravings, and more. The best way to make sure that your gut is getting the healthy nourishment it needs is through probiotics. Probiotics can be in pill form, or you can get them right through your diet. Excellent sources of probiotics include kefir and fermented or cultured foods and beverages.

Keeping a healthy gut in check will help you to digest food properly, absorb vital nutrients, and maintain a healthy state of mind and great mood.

Tame Secondary Eating

by Leave a Comment

Secondary Eating. What is it and why should I care?

Simply put, secondary eating is the act of eating while doing something else such as; opening the mail, surfing the net, texting, watching TV, standing and the big one…driving. As a matter of fact, Michael Pollan, estimates Americans spend 78 minutes a day on this mindless form of eating. Wow.

3 Reasons It Matters

1. FLAVOR STEAL-ER – When we engage in secondary eating we aren’t aware of the amazing flavors and textures that whole foods offer up. Have you ever had just one more serving with the excuse – I’m just eating for taste? Me too! It’s because we didn’t savor the first go round.
2. FULL METER – We often over eat because we are so out of touch with our own body that we miss the subtle messages it tries to send about satiety. Hence the popularity of the Plop-Plop-Fizz-Fizz commercials! People relate.
3. DIGESTION – Eating without being present leads to fast, even frantic, eating. Here is a simple overview of what happens. You begin the digestion process as soon as the food crosses those luscious lips of yours. While you chew, enzymes in your mouth get to work breaking the food down so your gut doesn’t have to work as hard. When you rob the gut of this help you create a slowdown in digestion. So, even though you finish your meal in record time the work isn’t over. Ever had that “I have a brick in my stomach” feeling after a particularly fast eating session? Yep, me too!

3 Tips to Tame Secondary Eating

1. MINDFULNESS – This isn’t just new age gobbly-gook. Being aware and mindful in the moment has profound effect on you not just mentally, but down to the cellular level. Make meal time a ritual by slowing down and really experiencing the flavors and textures in your food. Here is a great way to practice and break the ‘wolfing’ habit. Take a square of dark chocolate – and I’m talking high end organic dark chocolate – smell it and really look it over before placing it your mouth. Put it in your mouth and just let it melt. Notice the bitter and sweet balance as it becomes molten bliss inside your mouth. It helps to close your eyes and really be in the moment. Guess what? You just meditated! Awesome, isn’t it?
2. SLOW DOWN – Once you feel the concept of mindful eating you won’t have a problem slowing down while you eat. It’s not a chore. It’s an experience. I used to think of eating as a chore, but when I implemented some of these strategies my experience changed. Same food, but my attitude toward the experience changed. When you slow down and are mindful the flavors and textures will come alive. The more whole food focused your diet is the better the flavor too! Seriously, you will be amazed. The added bonus is that the quantity you eat will diminish as well. By giving yourself a chance to hear your stomach say, “Full Already!” you will naturally cut volume.
3. CHEW THAT CUD – Cows chew on their grasses for what seems like an eternity to us. They instinctively know that chewing is their key to feeling good. Same for us. Remember the enzymes in your mouth? They are your digestion friends. Try to chew at least 15 times for each bite of food you take and you will be rewarded with easier digestion. The added bonus here is that you will actually taste your food!

I know that our harried lives don’t necessarily jive with mindful eating, but in the interest of feeling fantastic why not give it a try? Instead of gulping your morning smoothie down in three gulps take a sip and allow it to wander around your tongue before heading south. Try to not eat at your desk at lunch. Just imagine how cleaner your keyboard will be. Then make your evening meal an event. Sit at the table, use real plates and silverware and take your time. It helped me to put my fork down in between bites so I was more focused on chewing what was already in my mouth. Surprising how soon this becomes a habit. I can tell you these small simple changes will have a most positive effect on your digestion. Happy belly just ahead!

close

Enjoy this blog? Please spread the word :)