A Closer Look: Digestion

"All disease begins in the gut." Hippocrates 

Did you know our gut is home to 100 trillion microorganisms? Impressive isn't it?! Someone at a healthy weight typically has over 50 different strains of good bacteria to digest their food. Someone that is clinically obese? Typically has only 8 strains. Yes, you read that right! ONLY 8 different strains of healthy microorganisms. Good gut producing foods (Kefir, Kimchi, Kombucha, Kevita, Kyvass, a good probiotic supplement, high quality yogurt) are incredibly important to helping our bodies live healthy and thriving lives. Not only will they help you achieve your goals but they will also aid you in good immune health (Who wants to have a cold for three weeks?! Or constantly getting run down with all sorts of infections?).

Let's get a little more technical. I read a wonderful article in Scientific America that I took some of the knowledge below (link is at the end of the article as #1):

The Gastrointestinal track (also called Enteric Nervous System (ENS)) has been named the second brain. When properly working, influences our moods (can ward off depression through the vagus nerve (the Mayo Clinic claims yoga helps stimulate the vagus nerve and can help eliminate depression)) and over all well-being. It does much more then handling digestion but plays a key role in preventing certain diseases in our bodies. 

Even though it's nickname is "second brain", it hardly helps with any thought process such as decision making, ideas, or actions. However ENS does know about our inner world and its contents as it breaks down our nutrients through digestion. But not only does it aid in digestion, but Emeran Mayer, a professor from U.C.L.A., claims that a "large part of our emotions are probably influenced by the nerves in our guts". Another example, stated by Michael Gerson in his book,  Second Brain, "Butterflies in the stomach—signaling in the gut as part of our physiological stress response. Although gastrointestinal (GI) turmoil can sour one's moods, everyday emotional well-being may rely on messages from the brain below to the brain above."

Some of the factors below play into creating poor gut health and can lead to a leaky gut (link is at the end of the article as #2): antibiotics (I'm not saying to stop antibiotics, there is a time and a place for them (antibiotics have saved millions of lives) but make sure you pair it with extra good gut producing food), NSAIDs-Ibuprofen, Aspirin, Naproxen (same idea, there is a time and place for these pain medications, just pair with extra good gut producing foods), a diet high in refined sugars and processed foods, low in fermented foods, industrial wheat and seed oils, and/or chronic stress and infection. 

Poor gut flora may predict obesity, diabetes, eczema/psoriasis, depression, and other health problems. 

Think you may have an unhealthy gut? Ask yourself these 10 questions (link is at the end of the article as #3):

1. Do you have bloating, gas, and/or diarrhea?

2. Food allergies or sensitivities?

3. Anxiety?

4. Depression?

5. Mood swings, irritability?

6. Skin problems- eczema, psoriasis, rosacea?

7. Diabetes?

8. Autoimmune disease?

9. Frequent infections?

10. Poor memory? ADD or ADHD?

If you answered yes to any of these issues, no need to worry! I love how our bodies have been created to health ourselves! Check out Gaps Diet or Body Ecology Diet to help restore balance in your gut.

As I try to build up my digestive tract my food diary typically looks the example below:

Morning:

-probiotic supplements (PB8 is the brand I use)

-Inner-Ecology Coconut Kefir 

-Lifeway Kefir

-Salad with one boiled egg and one slice turkey bacon.

Post workout snack: 

-I was eating a nut bar and sometimes a banana if I was really hungry. I just bought a vegan RAW protein so I will be drinking one scoop of that with water (Stay tuned as we will be covering the importance of protein.).

Lunch:

-Kimchi (If I remember. You would want to eat this food first, due to getting the organisms to aid in digestion.)

-Ground turkey in salad

Snack (If I'm hungry): 

-Orange or if there is dark chocolate in the house I'll indulge.

Dinner:

-Kimchi (If I remember. You would want to eat this food first, so you get the organisms to aid in digestion.)

-Tonight I'm having vegetarian quinoa stuffed red peppers.

Before bed: 

-Dandelion tea to produce bile production.

Weight lose update: Currently I'm down 12lbs! Observing my body, I have learned that you can loose weight, then plateau, then it takes forever to start loosing again, then BAM! I'm on my way to loosing again. I'm down 12lbs (been waiting for this moment since December!). It's weird to see my wedding band no longer fit, slides right off my finger when I do anything. So I put it in a safe place, put on a cheap fake band until I get to my goal size and are able to maintain it. Then will get my rings re-sized. 

If you are like me and you take forever to drop weight, hang in there and keep at it! Your time is coming...slow and steady wins the race.

Thank you for reading my blog, I'm excited to write about what I'm learning and as you read, we can grow together!

Sincerely,

B

Stay tuned for next time when we talk about "Powerful Protein". 

Come follow me on instagram- danzagirl16 for food posts and nutrition fun

Disclaimer: Each of our bodies have been intricately designed, what works for me may not for you. It's about each of us walking out our journey of getting to know our individual bodies. I am here to share what has worked for me and it may work for you. Let's respect each others process. That said, I'm not a doctor or a nutritionist, just a girl with a passion for health. Before trying any of my recommendations please seek advice from a professional.

Special thanks to my family for "behind the scenes" help!

Want to learn more than what I covered?Check out the links I used throughout this article: 

1.http://www.scientificamerican.com/article/gut-second-brain/

2.https://chriskresser.com/9-steps-to-perfect-health-5-heal-your-gut/

3.http://www.mindbodygreen.com/0-14510/10-signs-you-have-an-unhealthy-gut-how-to-heal-it.html

A Closer Look: Nutrition

"Today, more than 95% of chronic disease is caused by food choices, toxic food ingredients, nutritional deficiencies, and lack of physical exercise." Mike Adams

Food. A powerful tool to either self-destruct or improve one's health. I LOVE food! I could even be called a foodie by some. What a wonderful pleasure we have been given! If I'm not careful, I have the tendency to overindulge. Unfortunately ever since the rise of the craze (I do mean craz-Y) "fad diet" (a lifestyle promising to leave us healthier but the actual result: we're left sicker. Why? Not enough nutrients.), food pleasure leaves most of us feeling guilty instead of with pure enjoyment. First fad diet of the 20th century? Fletcherism. Mr. Fletcher, a health enthusiast, was a man in great shape but lived with extreme measures. The story goes, he could run up the Washington Monument of 850 steps without having to take a break. That unfortunately gave him credibility in the public's eyes. He believed that eating 15-20lbs of grapes per day would rid oneself of "unhealthy" meat protein. Mr. Fletcher encouraged his followers to chew their food 100 times before swallowing. (There is something to said about chewing, because it releases digestive enzymes, but 100x? I think not!). He promoted his diet by stating it would help with digestion, cleaning teeth, and saving money. He also believed in hourly enemas. So much for absorbing the nutrients you just masticated!

There is a time for fasting and a time for feasting. There are neurological benefits to be found in intermittent fasting (IF) . Studies from the National Institute of Aging have shown when tested on rodents, IF improves life/health-span, protection against stroke, suppresses Parkinson-associated motor deficiencies, slows down Alzheimer's disease, and improves memory and mental sharpness. The benefits of feasting? Enjoying the fruits of one's hard labor! A couple times a year is all you need.

We, as a people, have been conditioned to enjoy fat, sugar, and salt. But we, as Americans, are missing the enjoyment of bitter and sour food groups. And no, I'm not talking health benefits of Sour Head candy. Most people consider those two flavors to be less enjoyable out of our 4 taste buds. But to further our health and rid our bodies of toxins, bitter and sour foods come in handy. 

13 bitter/sour foods to improve health performance: http://www.active.com/nutrition/articles/10-bitter-foods-that-cleanse-the-body-and-boost-performance

1. Argula-a bile stimulant to digest your food properly.

2. Bitter melon- a blood cleaner, improve immune system, and reduce inflammation.

3. Coffee- a natural enema, as well as increasing bile flow and dilating blood vessels.

4. Dandelion- cleanse blood, improve diarrhea and constipation, promotes weight-loss, reduces gas, prevents and lowers high blood pressure, and reduces inflammation. Are just some to name a few.

5. Dill- relieve upset stomach, reduces gas, and improves waste flow. Could help with bad breath.

6. Jerusalem Artichoke- control blood pressure and improve immune system.

7. Kale- Superfood. Loaded with calcium, antioxidants, and anti-inflammation properties.

8. Saffron- improves blood circulation, eases fatigue, and muscle inflammation.

9. Sesame seed- high in calcium and magnesium.

10. Turmeric- lower inflammation, cleanses the blood, regenerates damaged liver cells, and wards off indigestion.

11. Grapefruit- fights off type 2 diabetes by lowering blood glucose, promotes weight loss, protects the heart, and promotes with vision and skin health.

12. Tarte cherries- reduce post exercise soreness, lessens muscle damage, and may fight gout and osteoporosis.

13. Kefir- promotes digestive health and ease hay fever. 

Mock-foods or imitation food: When you head to the grocery store, be aware of labels with a dash. Fat-free, low-fat are just some to name a few, along with anything found in a box. Those items tend to replace the real nutrition with man-made chemicals. Our bodies do not know what to do with those man-made chemicals and so it stores in our cells, causing a build up. That build up later leads to disease.  Start the journey of knowing what whole foods your body needs and how much. How to start? A detox! My personal favorite is found in the Body Ecology Diet book by Donna Gates. Unfortunately our food pyramid was created by lawyers and journalists not by health professionals, so it gives us wrong guidelines. I try follow a lifestyle of 80% fruit and vegetables and 20% of meat, which Donna Gates recommends. For my blood type, I eat dairy and grains once to twice a week. 

Before I end this article on nutrition I want to briefly state, about Orthorexia Nervosa: "an obsession with eating foods that one considers healthy.  A medical condition in which the sufferer systematically avoids specific foods in belief they are harmful." I personally believe in balance. After talking with a friend, choosing to have  "cheat day" may help avoid this psychological condition (I must state it is not yet recognized as a clinical diagnosis, but in review) . Please seek advice from a professional if you think you may suffer from this psychological condition. 

Education motivates!

May we all choose a happier and healthier lifestyle, 

B

Stay tuned for next time when we talk about digestion.

Come follow me on instagram- danzagirl16 for food posts and nutrition fun

Disclaimer: Each of our bodies have been intricately designed, what works for me may not for you. It's about each of us walking out our journey of getting to know our individual bodies. I am here to share what has worked for me, along with my own research, and it may work for you. Let's respect each others process. That said, I'm not a doctor or a nutritionist, just a girl with a passion for health. Before trying any of my recommendations please seek advice from a professional.

Special thanks to my family for "behind the scenes" help!

A Closer Look: Exercise

"Push harder then yesterday if you want a different tomorrow."- Fabletics

Let's get straight to the point. Why should we exercise? Most of us know the answer to that: to maintain a healthy weight so we can live a thriving life, endorphins to stabilize our moods, strength to keep us mobile, give us energy, help us sleep better, think sharper, live longer etc.

Now let's talk about the two different forms of exercise:

1. Cardio- What is cardio? Cardio is an exercise that incorporates the entire circulatory system.  Besides weight loss, cardio is wonderful for:

-improving heart health

-increasing lung capacity

-boosting brain function: memory and learning

-improving sleep

-strengthening bones

-decreasing levels of depression 

Cardio training includes: elliptical, running, biking, interval training,  plyometrics, Zumba, HIIT-any exercise that gets your heart rate up and your blood moving. 

The goal? For your heart rate to hit the "target zone." What is your target zone? 65-85% of the maximum heart rate. Maximum heart rate zone? 220-age= maximum heart rate.

2. Strength training : My favorite form of exercise! What is strength training? "Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles." Wikipedia 

If you are a women, you may be thinking, "I don't want to get bulky!" That used to be my fear, but was taught by my former female trainer that, thanks to our female hormones (unless you are taking certain supplements) we can not get bulky. Strength training is the best exercise to burn fat all day versus cardio which is instantaneous. The more muscle you have, the more your metabolism can burn fat. 

Strength training benefits according to everydayhealth.com:

-keeps the weight off for good

-makes you look and feel great

-protects bone and muscle mass

-increases strength 

-develop better body mechanics 

-acts as disease prevention: type 2 diabetes and arthritis 

-boosts energy levels and mood

-boosts your metabolism by 15%

Strength training includes: squat to an overhead press, single-leg dumbbell row,  bicep and tricep curls, deadlift (great for back health/strength), chest press etc. Bonus: If you focus on working your legs and gluteus you will burn more fat due to those muscles being larger then your upper body muscles. 

Incorporate both cardio and strength training to receive optimal physical health.

Before and after a workout, it is important to stretch. This important step, keeps your body pliable and less prone to injury (who wants to be laid up in bed as you are trying to improve your health? By the way, if your back is sore, the last thing you want to do is lay down. You need to get oxygen and blood flow to the area so it can heal itself. Check YouTube stretches for a sore back. Yin yoga is one of my favorite exercises for this reason). If you are especially sore, try going to a sports massage therapist or incorporating a foam roller into your daily routine. The benefit of foam rolling is to break up the scars on fascia connective tissue that surrounds the muscle to give more physical mobility. 

After my sweet daughter was born, I lost my passion to exercise on my own. She was too distracting and needy. I wanted to find a mommy fitness group that I could bring her to and still get a great workout in (I still have 2 pant sizes to loose to hit my goal). I googled my wish and came across a group called "fit4mom". I put my zip code in the search bar and found the closest group near me. If you are looking to get into shape and have a great time with your child, I highly recommend fit4mom! The group is for mommies but on Saturdays you can bring your baby's daddy as well.  The bonus? Nursery rhymes, some interactive tickling, and playtime afterwards! You and your kiddos will enjoy the time spent!

Stay tune for our next topic, nutrition.

B

Come follow me on instagram- danzagirl16 for food posts and nutrition fun

Disclaimer: Each of our bodies have been intricately designed, what works for me may not for you. It's about each of us walking out our journey of getting to know our individual bodies. I am here to share what has worked for me and it may work for you. Let's respect each others process. That said, I'm not a doctor or a nutritionist, just a girl with a passion for health. Before trying any of my recommendations please seek advice from a professional.

Special thanks to my family for "behind the scenes" help!

A Closer Look: Sleep

"A good laugh and a long sleep are the two best cures for anything."- Irish Proverb

Let me be honest, having a baby (and a snoring husband) has hardly allowed me a good 8+ hour long uninterrupted sleep. I usually get 6 hours of broken sleep, which I have adapted to for now. I keep it in the back of my mind that this is only a short season of my daughter needing early morning comfort. However! Trust me, that is the last thing I think about in the middle of the night and I fail the patience test time and time again. But let's look at the glass as half full not empty. Too much negative energy in our world, right? 

Have you ever laid down to go to bed and your mind starts racing with ideas, thoughts from the day, conversations, fear and/or worry? Before you know it, hours have passed. You start to tell yourself, "Gosh! I need to fall asleep but it isn't working!!!" You start to panic and stress, working your way out of relaxation mode.

I never realized the importance of sleep until I did my internship. We had "third shift". Our leaders recommended us waking at 3pm and staying awake til 7am then going to bed. That was the first time out on my own as an extroverted eighteen year old sheltered homeschooler. I didn't want to sleep but hang out with my friends for as long as possible for those 6 months. My personality quickly turned negative and pretty dramatic. Then I heard one of our leaders tell us, "sometimes the most beneficial thing you can do is sleep". That stuck.

I think we can all agree a good nights rest is vital to our bodies working properly. Sleep can improve memory, moods, our hearts, weight, detoxification, and sex life, just some to name a few. 

I love to learn about Traditional Chinese Medicine (TCM). I personally believe the Chinese are some of the healthiest people on our planet. How often do you see a clinically obese Chinese man? One of the subjects that fascinated me recently is called "organ cycle". TCM believe's that each organ has a point of the highest energy and the lowest energy in a 24 hour cycle. Some of it sounds like hoop-la (or maybe I don't know enough about it) but I was fascinated to learn that between the hours of 9-11pm the endocrine system is adjusting the body's homeostasis and replenishing enzymes. It is recommended to go to bed between these hours for the body to store up energy for the next day. Most professionals would agree any time before midnight is far more beneficial sleep then after. 

Doctors recommend getting 8-10 hours of uninterrupted sleep to allow your body to repair and replenish itself. If your not sure that your getting that amount, keep track with a pen and a paper for two weeks (unless your a parent and when/how much you sleep is out of your control. Just relax and take it one day at a time, and sometimes one hour at a time. Preaching to the choir here.). If you don't obtain the hours, I would recommend seeing a specialist. Something else could be going on i.e. Thyroid? Adrenals issues? etc. 

A couple years ago due to my addiction to sugar I wasn't sleeping adequately. I went to a naturopath. She uses  nutritional response testing, and learned that my adrenals were not functioning optimally. She then helped me get off of my "cocaine like addiction" sugar. Thankfully that was my answer! I finally started sleeping through the night without having to use the bathroom or eat something sugary. Talk about a major shift in my mood!!!

Besides eliminating sugar here are 12 ways to help your body obtain sleep :

1. Limit your caffeine intake. It is best to not drink caffeine after 12pm (noon). 

2. Learn how to control your thoughts through meditation. I personally love to recite the same scripture verse over and over again before falling asleep.  A close friend of mine just wrote a wonderful paragraph on her blogspot on the act of meditation: http://juliesfitnessadventure.blogspot.com/2016/01/mental-health-being-at-peace-with.html?m=1

3. Maintain a regular sleep schedule of going to bed at the same time every night and waking at the same time.

4. Set the thermostat between 60-73 degrees so you are not waking in the middle of the night freezing cold.

5. Create a peaceful environment. Turn down the lights to promote melatonin (sleep inducing hormone) or consider lighting a few candles 2-3 hours before bedtime as a way to wind down, put on peaceful music, turn off electronics, and/or start a therapeutic diffuser with a few drops of high quality lavender essential oil (Young Living is my favorite!). Lavender promotes rest and relaxation. If you are one to like baths, take a bubble bath with candles all around.

6. Exercise vigorously in the morning. This one helped me big time.

7. Eat melatonin producing foods such as: oats, tomatoes, barley, rice etc. Also foods rich in magnesium and B6 will promote sleepiness.

8. Don't worry about not sleeping. If you haven't been able to sleep for more than 20 minutes, get up and read a book, journal or anything that doesn't require a lot of light. In other words: don't turn on electronics!

9. Unwind your mind with a spiritual book or a good novel.

10. Get sunshine to help reset your biological clock.

11. Chamomile tea has a wonderful relaxing effect on our bodies. 

12. Invest in a good mattress. 

I realize sleep can be a sensitive subject considering a lot of us are sleep deprived. How important it is to take our health into our own hands. If you think you struggle with insomnia a sleep expert may help, or if you are more like me who prefer a more natural gentle approach, try a naturopathic doctor. 

Sincerely,

B

I am doing a series called, " A Closer Look". Stay tuned for my next subject on, "Exercise".

Come follow me on instagram- danzagirl16 for food posts and nutrition fun

Disclaimer: Each of our bodies have been intricately designed, what works for me may not for you. It's about each of us walking out our journey of getting to know our individual bodies. I am here to share what has worked for me and it may work for you. Let's respect each others process. That said, I'm not a doctor or a nutritionist just a girl with a passion for health. Before trying any of my recommendations please seek advice from a professional.

Special thanks to my family for "behind the scenes" help!

A Closer Look: Water

"I believe that water is the only drink for a wise man." Henry David Thoreau

"Mom! I have a headache." My mothers reply? "Did you drink any water today?" "Mom, I don't feel well." Again, "How much water did you drink?" At a young age, water seemed to be the magic solution for everything. If I was dizzy, if I was tired, hungry, in pain, moody, you name it, (ok, maybe not moody. But you get the picture.) water seemed to be my mother's answer. As you could imagine, water quickly became my favorite drink (it probably helped that that was only drink we ever had on hand, with the exception of a juicy juice every now and then). I would love the feeling of refreshment after a full day of neighborhood sports or after a invigorating dance performance. Lucky for me, my mother was establishing in my mind at a young age a healthy relationship with one of our most precious needs. Water.

On average, people can go up to 21 days without food.  But water? Most of us would be lucky enough if we last past the third day. Physically your body starts to shut down. Why? A form of protection. As most of us know, our bodies as a whole are made of 75% water. Our blood? 82%. Lungs contain 90%, brain-70%, skeleton-22%, and cells-

90%. You, literally can not function without water. 

A little over eight years ago I attended a theological internship. At the time, my friends and I were a radical group, wanting to physically encounter God in a new way. We thought a three day water fast would get us there. (Could you tell I was an "all or nothing" 18 year old?) Thankfully, leadership stopped us in the evening of the first day, informing us on how detrimental that would be to our health. I'll never forget the side effects of going the first whole day without liquid- first came the chapped lips, then a dry mouth, sore throat, and dizziness that kept me from thinking properly. While our motives were pure (extreme yes, but pure) the result could've been fatal.

Water has the ability to rid the body of toxins, remove bloat caused by sodium, supply our organs with oxygen from the blood, keep our brain and heart properly functioning, aids in repairing muscle fatigue, & regulate bodily temperature are just some to name a few. Maybe there would be less cases of disease if we supplied our bodies with the proper amount of water we need?

I was curious to know what system controlled the water that our bodies kept and what was chosen to be eliminated. As I looked into WebMD I read an article which stated, "through our pituitary gland, our brain communicates through our kidneys to tell what to excrete through urine and what to hold onto for reserves. As well as triggering when you are thirsty." 

Answering thirst: I love to carry water with me everywhere I go (or you could keep some in the car). May I suggest a glass water bottle verses a plastic one? Or how about a BPA-free one?  The toxic chemicals from the plastic can seep into the water, making it a not so healthy drink. Some of those chemicals are, but not limited to: BPA, phthalates, vinyl chloride, dioxin, and styrene. As scientific research shows, too much consumption of these chemicals could lead to cancer. 

How much water should I consume? The calculation is: your weight divided by two is the ounces you should consume, divide that by 8 and you get how many cups you need on a daily bases. As I stated before in my previous post, too little water won't work but too much could be dangerous, resulting in water intoxication or water poisoning. Definition of water intoxication: a potentially fatal disturbance of brain functions resulting in the lowering of electrolytes. The lowering of electrolytes can lead to dizziness, cramps, irregular heart beat, and mental confusion. However water intoxication is rare, (no need to freak out if you over drink) but it is something to be aware of. In other words: No need to go sign up for a water drinking contest.;)

You may be thinking, "but I don't even like water!" My response to you would be, "have you ever tried well water? " What a difference there is between well and city water. No, I'm not saying go out and dig a well so you can enjoy water, but it's in the power of how you talk to your self. If you tell yourself something isn't good, then you will probably never get into the habit of this beneficial practice. We have city water at our house and use a good filter to be able to enjoy our water. Also, if you miss flavor, try adding slices of lemon, apples, oranges, berries, cucumber, ginger, or mint leaves etc. 

Did you drink any water today?

Happy drinking,

B 

I will be doing a 5 part series on the bullet points I made in my first blog post. Series will be called "a closer look". My next blog will be on the need for sleep. Stay tuned. 

Instagram: danzagirl016 for food blogs and nutritional fun

*disclaimer: I'm not a doctor or a nutritionist, just a girl with a passion for health. Before trying any of my recommendations, please consult a professional.

Educate and Evaluate

"Let food be thy medicine and medicine be thy food."- Hippocrates 

Food. Not only the means by which we live, but given to us by God to enjoy. I must admit my “relationship” with food has been more than great; it has been obsessive, and it has been bad….really bad. In 2010, due to horrible life events, some of which I take full responsibility, I turned to food. Junk food to be exact. I put on 60 pounds in 9 months and became a size 16 (originally I was an athletic 4/6).  Yes, you read that right, SIXTY POUNDS! I was practically shoveling the food into my face. Finding the courage to step onto the scale, I was mortified. Soon after came the aches and pains (more than once, I threw out my back for more than a month). That jumpstarted the whole journey! I did not want to be a 21 year old who should be out conquering the world with her dreams, cooped up on the couch, too much in pain to even try and shower, let alone use the toilet.  I decided to do something about it. 

Thankfully my health-conscious mother recommended a naturopath. That helped me get off the addiction to sugar (that's a whole other story for another day). I hired a personal trainer for awhile and she got me re-excited about exercise. I tried countless diets and talked with nutrition enthusiasts. I educated myself on how the body works. Everything that I was learning was a key but not the only answer to my problem. Four YEARS later, I had only dropped 2 sizes. Discouraged that I had not yet hit my goal, I re-evaluated five areas of my life taught by a guy on YouTube called “brettcap”: 1) Sleep—was I getting 8+hrs of sleep for my body to be able to repair itself?  2) Water—was I drinking enough to hydrate and rid my body of its toxins? Your weight divided by 2 will get you how many ounces you need to drink, divide your ounces by 8 and that will give you how many cups to drink. If you don’t drink enough, it won’t work but too much water is dangerous.  It’s called water intoxication.  It depletes your body of the good minerals and vitamins your body needs to properly function.  3) Exercise— I knew I needed 45+ minutes a day to burn fat (by the end of this time I would do my 45 minutes to 1hour of weights, yoga, or Pilates and then go for a nice 1 hour walk.  Refreshing.  4) Food—was I eating healthy and exercising good portion control? 5) Bowels—was I having a daily stool?

When I saw my problem areas, I knew I needed to find a lifestyle that supported the areas of my body that were not working properly.  I spoke with Mom (see a trend? Mothers really do know best!;-)) and she recommended the Body Ecology Diet or BED. Within 2 months or so I had dropped 2 sizes! I was down to a size 8. Excited that I was FINALLY on my way to hitting that long awaited goal of returning to my former 4/6, I then found out I was pregnant!  My goal had to wait as I brought my greatest accomplishment into the world, my sweet daughter Isabella. Thankfully I already knew my problem areas and didn’t put on too much weight while pregnant, but gained a healthy 30 lbs by due day.  I lost all the weight from the birth and eating healthy right afterwards. Plus I LOVE the extra calories you burn from breastfeeding! However, that does mean I need more calories then I was eating before pregnancy. So I didn’t stick to the BED during breastfeeding but did my own thing for awhile.

As Bella is almost 8 months old and eating solids 3+ times a day, I am eager to get the ball rolling again. I am always fascinated by how our magnificent bodies work and am eager to learn and share as I walk out my journey.

My top problem area is my digestive track not ridding itself of waste. I try and eat anything that has probiotics in it: kimchi, kefir, probiotic supplement, Kevita drink, and kombucha. A good gut flora supplied by pre and probiotics enables you to rid yourself of waste which prevents your body from continuing to re-absorb the junk your body should be eliminating. Constipation could actually be poisoning your body! Another good addition to aid digestion is a bone broth. I made that the other day for the first time. So yummy! I was inspired by the Gaps diet, which “ focuses on removing difficult to digest food that is damaging to the gut flora and replacing it with a nutrient dense foods to give the intestinal lining a chance to heal and seal”-gapsdiet.com I am sure I’ll be adding this “drink” to my weekly regimen. Bone broth not only contains a high level of protein but also much needed minerals and glycine. Glycine supports digestion and detoxification, as well as synthesis of hemoglobin, bile salts, and gastric acids. Proline found in the bone broth can support good skin health when paired with vitamin C. Broth and bone broths are two different liquids. Broth is cooked with meat and bones and usually simmers for 45 minutes to 2 hours, whereas bone broth is just the bones and can simmer for up to 24 hours and contains more minerals and collagen (matrix protein). Needless to say, I am excited to see the results!

Till next time,

B