I want to take a minute to have a little real talk about how we feel in our bodies and how that effects how we live our lives.  If we really pay attention to how we feel it’s very often that we feel less then great especially when it comes to our gut health. We can easily brush off discomfort or bloating as normal but we have to talk about how that is not normal.  We are supposed to feel good in our bodies! It is important that we take care of our gut as we take care of our hair or our fitness.  Our gut is one of the most influential systems in our body that can make life lovely if functioning correctly or make it seriously uncomfortable to do the day-to-day stuff.

The good news there are some simple things we can do to support our gut and our whole body.  The key is to allow this to be an experiment with what does and doesn’t work for you – the study of one.  There is so much noise about how to live, what nutrients to take in, probiotics to take and which fermented food to eat – we just want to remind you this journey like any other is about creating your personalized toolbox of the things that work for you and feel good to you.  This a journey and a process and that is the beauty of creating your ideal lifestyle that supports your ideal health. This month’s article is about creating that tool kit that supports your gut and the rest of your health.

 

Gut feelings: How food affects your mood

Knowing what food we should and should not be eating can be really confusing and sometimes frustrating.  Everyone knows that being unhealthy may contribute to weight gain, fatigue, sugar increase, high blood pressure, high cholesterol, heart failure and other illnesses and disorders.

There are millions of different bacteria in the intestines. Gut micro biome has an important role in the body that benefits the immune system and other health disorders. Chronic health issues can cause pain and a host of other symptoms throughout your body.

Why is your gut health important?

Good nutrition is an important part of leading a healthy lifestyle and having a healthy and happy gut can go a long way to feeling better and lighter.

Highly functional immune system is dependent upon having a healthy gut, so any pain or impairment in our digestive system means that our immune system is not as strong as otherwise could be.

 

Signs your gut is not as healthy as you think

  • Feeling bloated after you eat
  • Upset stomach
  • Fatigue
  • Sleep Disturbances
  • Weight changes
  • Skin irritation
  • Heartburn or Acid Reflux
  • Depression and Anxiety
  • Low mood
  • Bowel movements not regular

https://www.healthline.com/health/gut-health#signs-and-symptoms

 

To help support the growth of healthy microbes in the gut, one should eat a wide variety of fruits, vegetable, fermented foods, and whole grains.

Here are other tips on how to heal the gut naturally (Dietary Guidelines)

  • Nourish your body with probiotics
  • Avoid artificial sweeteners
  • Try a plant based diet
  • Eat gluten free and dairy free
  • Avoid sugary food
  • Avoid drinking soda and other processed sweetened beverages
  • Avoid processed food
  • Stay hydrated
  • Eat plenty of vegetables and fruits

Treat yourself and your gut to delicious and anti-inflammatory food.  Feel better by fueling up with a healthy dishes just right in the kitchen.

 

Food Choices

Cauliflower Soup

This vegan cauliflower soup is so creamy, comforting and filling. It is easy and delicious recipe that comes out great every time. This is a soup you’ll love even if you’re not a massive fan of cauliflower.

Ingredients:
1 Tbsp Olive Oil
1 Onion (Chopped)
1 tsp Crushed Garlic
1 tsp Dried Thyme
1/2 tsp Dried Rosemary
1 Large Head Cauliflower (chopped)*
2 cups (480ml) Vegetable Stock
1 14oz (400ml) Can Coconut Milk
Salt and Pepper (To Taste)

Instructions :

Add the olive oil, onion, crushed garlic, thyme and rosemary to a pot and sauté until the onions are softened.

Add the cauliflower and toss up with the spices. Then add in the vegetable stock and coconut milk. Bring to the boil. Turn down the heat, cover the pot and simmer until the cauliflower is softened.

Blend with an immersion blender until smooth. If you don’t have an immersion blender then transfer to a blender jug in stages and blend until smooth then return to the pot.

Add salt and pepper if needed. Serve with a sprinkle of ground black pepper and a sprig of fresh thyme.

 

Seasonal Fruits and vegetables

Eating a diet with plenty of fruits and vegetables has been linked to improved health, and for good reason. Veggies and fruits (both fresh and frozen) are loaded with vitamins, minerals, fiber, and antioxidants, which have been shown to protect against chronic diseases such as heart disease and cancer

Lemon turmeric chicken salad

This easy Lemon Turmeric Chicken Salad recipe is low carb and full of flavor with healthy benefits like antioxidants.

Ingredients:

Lemon
1 pound Chicken Breast
¼ cup Mayonnaise
1 Lemon, juiced
1 teaspoon Turmeric
¼ teaspoon Garlic Powder
¼ teaspoon Onion Powder

Instructions:

Drop chicken in a pot of boiling water and let it cook for about 20 minutes or until cooked through.
Let chicken cool and then chop it into 1/2 inch cubes.
Mix chicken and all remaining ingredients together in a bowl.
Cover and refrigerate overnight.

 

Salmon

Easy salmon with honey garlic sauce is one of the best salmon recipes, it only takes 15 minutes . It’s sweet and sticky with simple ingredients.

Sauce for Salmon
Butter
Garlic
Honey
Soy Sauce
Lemons

Ingredients:
12 oz salmon, cut into 2-3 fillet strips
salt
black pepper
1 pinch cayenne pepper
2 tablespoons honey
1 tablespoon warm water
1 1/2 teaspoons apple cider vinegar or lemon juice
1 tablespoon olive oil
3 cloves garlic, minced
1/2 lemon, sliced into wedges

 

Instructions:

Season the surface of the salmon with salt, black pepper and cayenne pepper. Set aside.

Mix the honey, water, apple cider vinegar or lemon juice and a pinch of salt together. Stir to combine well.

Heat up a skillet with the olive oil. Pan-fry the salmon until half done. Add the garlic into the pan until slightly browned. Add the honey mixture and lemon wedges into the skillet, reduce the sauce until it’s sticky.

 

Plant based drinks – smoothies with leafy veggies, plant based protein powder and a bit of fresh fruit

Plant based protein smoothie Check it here :

https://www.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058

Lifestyle Recommendations

  • Be stress free
  • Exercise, meditate, yoga
  • Relax (emotions affects digestion)
  • Chew your food thoroughly

Lifestyle changes are a process that takes time and require support and consistency. Diet and exercise go hand in hand. Once you are ready to make a change for your health, the difficult part in committing and following through but the key to making change is to allow the change to happen over time knowing that setbacks will occur. Take one step at a time, research and carefully make a plan that will prepare you to be healthy.