-
Between Meals Podcast. Episode 23: Blip Days. Bouncing Back When You “Fall Off Track”.
LISTEN NOW ON ITUNES
(Listen on iTunes)
No. 23 | Blip Days. Bouncing Back When You Fall “Off Track”.
In today’s shorter format BITES episode we are chatting all about getting up when you fall down, what to do when you have an “off day” and you feel yourself slipping into a downward spiral.
I am sharing some of my favorite tips and tools for how to handle the “misses” and how we can reframe our old narratives and the dangerously ineffective dialogue around this idea that we are either “on-track” or “off-track”.
1) CONSISTENCY DOES NOT REQUIRE PERFECTION
2) Misses are just that – MISSES.
3) How not to attach significance or judgment to a choice, a day, a meal or a miss.
4) CHOOSE YOU!
I also share some incredible research to support my deep belief that mindset matters, with two studies that prove our body hears what our mind says and that we are always the one driver’s seat when it comes to our choices and how we respond, react and “bounce back”.
And finally, I offer two simple questions you can ask yourself, right after a miss or an off choice or in the moment when you are faced with a choice that has previously been known to send you “off the rails”.
I really hope you enjoy this shorter format episode.
Referenced in this episode:
Episode 09 of the Between Meals Podcast with James Clear – How to Make Tiny Changes
James Clear’s book Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
Study: Learning one’s genetic risk changes physiology independent of actual genetic risk
Study: Mind-set matters: exercise and the placebo effect
LISTEN NOW ON ITUNES
DON’T FORGET:
- Download Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Get your spot on the Keto for You Waitlist – sign up now to secure your spot and to save $100 and be the first to be notified when the program launches
************************************************
Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
-
What is Seed Cycling? + Seed Cycling Balls Recipe
Seed cycling is an incredible food as medicine treatment to support hormone balancing. An incredible reminder of the power of food. I have been sharing my experiences with seed cycling on Instagram over this past month and so many of you have written to ask – What is Seed Cycling? Today I am sharing a brief introduction to seed cycling plus the simple Seed Cycling Balls recipe I have been using to make seed cycling a breeze.
As women, our hormones are a delicate symphony, influenced by far more factors than most people realize. From sleep to stress, the foods we eat, the products we are exposed to, medications and supplements and so much more. Our body’s natural rhythms and internal energies are unique to each of us and with the ebbs and flows of life, we can see shifts and imbalances and not always be clear on the whats and whys, but also where to even begin to adjust to get things back into our natural balance.
I have to admit, I am a tad embarrassed that I think it wasn’t until I was somewhere in my early 30s that I finally fully and truly understood my cycle, what the various phases were called, and what was happening when. Why isn’t this something we talk about more? Why can’t we just openly discuss our hormonal cycles and the natural rhythm for us, what to look for and what we should consider normal and what may be a sign of a deeper imbalance.
Because our cycle is this taboo topic for so many, still, many women just tolerate, endure and assume that things we are experiencing are just part of it and that we need to suck it up and just deal with it. Acne, moodiness, heavy cramping, irregular cycles, migraines and more, all things so many of us experience and chalk it us to “our time of the month”.
I spent MANY years on hormonal birth control, I think upwards of 13 years. I decided to transition off from birth control over 10 years ago at this point. It was a decision I made after speaking with a close family friend, a holistic chiropractor who worked closely with me on much of my health. I was sharing all of the ways in which I had chosen to change my diet, the foods I was avoiding and in a very loving and inquisitive way she asked:
“Can I ask why you are OK with taking hormonal birth control every day, despite taking so many other special considerations with your diet and your nutrition?” I remember saying “wait, what do you mean? My doctor said it is totally safe”, she went on to further explain that while I am choosing properly-raised animals, looking to avoid the hormones and chemicals often found in factory farmed meat, along with avoiding synthetic, processed foods, because they weren’t “natural”, every day I was then taking a pill, a pill that was comprised of synthetic lab-created hormones, hormones that were tricking my body’s natural system and hormones, it shuts down ovulation and tells the brain that there are enough hormones, so there is no need to make more and that it was likely causing unnecessary stress to my body. She suggested that maybe I might want to investigate and consider alternatives.That’s all this little researcher and forever-learner needed to hear, I immediately started researching, reading and wanting to know more. Before my next cycle, I decided I no longer wanted to take hormonal birth control. And that was that.
I remember it being a VERY wild ride, I didn’t get off birth control and immediately have a normal 28 day cycle, in fact it was the contrary. I originally went onto hormonal birth control to regulate my cycle which was never normal or regular. I realize now how stupid it sounds to take a pill to force my body into menstruation on a schedule vs actually getting to the root cause of why my cycle was irregular in the first place.
I began tracking my cycle immediately and we chose to follow the Fertility Awareness Method. My cycle was erratic for many years after going off of the pill. Many years. Much of my most intense health and energy struggles happened in the years that followed. I wasn’t supporting my hormones in any way, I just recall thinking “I guess I have an irregular cycle, it’s always been this way”. I struggled with terrible pre-cycle migraines, pretty rough hormonal breakouts, brutal PMS symptoms and all the other fun stuff that comes with imbalanced hormones.
Healing My Body. Healing My Hormones.
Over the years, as I discovered an incurable autoimmune disease, as I worked to heal my gut and eradicate a parasite and pathogenic gut bacteria, I also leveled out my blood sugar and dealt with the adrenal imbalances that came as a result of all these things and like magic, my cycle and my hormones followed suit. As a nutritional therapist, when it comes to symptoms and dysfunction, we have what we refer to as the foundations and then the consequences. The foundations are digestion, blood sugar regulation, minerals, dietary fats and hydration. This is where we work, we adjust and create a customized approach, hormones fall into what we refer to as the consequences. We rarely recommend specific treatments, protocols or supplements for symptoms associated with consequences, as they generally will self-balance and regulate on their own, as the dysfunction in the foundations is managed and things come back into balance. That balance is found through nutrition, supplementation and lifestyle shifts. For me, I had that exact experience.
In the last two years, since I have seen a reduction in autoimmune flare ups and my foundations have been in balance, I have seen the most regular cycles I have ever seen in my life and minimal hormonal symptoms. But stress and travel will almost always cause issue with my cycle and my hormones. After a busy start to 2019, including MANY trips which is always stressful for my body, along with a few minor digestive flare ups, including a food poisoning incident in Mexico, I found myself with a few common hormonal imbalance symptoms, including a cycle that was ranging from 23 days to 34, occasional pre-cycle migraines and a pre-menstrual chin zits. Classic hormone location for breakouts.
I Tried Seed Cycling
I decided I would give seed cycling a go. I would give it at least a month, then re-assess. After just one month of daily seed cycling, my first menstrual cycle was exactly 28 days. The first time since July of 2018, I had exactly NO chin breakouts and no pre-cycle headaches, cramps were nearly non-existent and bleeding went from 5+ to just 3.5 days. I know much of that is due in large part to NO travel in the last month, my nutrition and eating was far more my usual, since I was home and my stress was minimal. But I also know that the seed cycling was the only other variable in there and it had been at least 6 months of these pre-cycle breakouts. So for now, I am sticking with it for as long as it is working for me.
What is Seed Cycling?
Seed cycling for hormone balance is not a new practice, but it’s certainly been getting more attention in recent years.
Seed cycling provides specific nutrients to help build your hormones and it integrates different seeds into the diet at different times in the menstrual cycle to support optimal hormonal balance.1Jesswein, L. (2012). Seed Cycling for Natural Hormonal Balance. Retrieved from http://naturalhealthperspectives.blogspot.com/2012/02/seed-cycling-for-natural-hormonal.html The concept is that seeds carry certain oils, vitamins, and nutrients that can help support the body’s production, release, and metabolism of hormones. The seeds used in seed rotation are flax and pumpkin seeds and sesame and sunflower seeds.
According to Dr Jolene Brighten seed cycling can be used at any stage in a woman’s life, but it can be especially beneficial when coming off of hormonal birth control or struggling with post-birth control syndrome symptoms like acne, irregular periods, or new onset of PMS.
To practice seed cycling you need to be tracking your menstual cycle as you will change the seeds to correspond with the phase you are in.
References
1. ↑ Jesswein, L. (2012). Seed Cycling for Natural Hormonal Balance. Retrieved from http://naturalhealthperspectives.blogspot.com/2012/02/seed-cycling-for-natural-hormonal.html -
Between Meals Podcast. Episode 22: Are Carbs the Devil? Carb Cycling & Carb Ups.
LISTEN NOW ON ITUNES
(Listen on iTunes)
Are Carbs the Devil? Carb Cycling & Carb Ups.
In this final episode in the 5-part Keto Conversation series we are chatting ALL about carbs!! Are carbs the devil? Should we fear carbs? Can we never eat them again?
Au contraire – I actually want to share that you CAN actually eat carbs and they may work synergistically with your low glycemic approach to support some important functionality within the body, to reset and rebalance, as needed.
After you’ve given your body the time and space and taught it how to become fat adapted, it’s in that nuanced lifestyle and your personalized approach that you create where the real magic happens, in my opinion.
Topics Covered and Questions Answered in Episode 22:
- disclaimers on who should take care when carb cycling
- possible symptoms that may indicate a need for carb cycling or carb ups
- why imbalance can happen with a ketogenic approach
- first and most major question you need to ask yourself – are you eating enough?
- what is leptin?
- how does leptin signaling get messed up?
- why does leptin depletion happen?
- can we reset leptin synthesis?
- why carbs might be the answer.
- the benefits of carb cycling.
- how-to carb cycle
- is carb cycling with intense workouts necessary?
- AND SO MUCH MORE!!!
Some of my favorite recipes for carb cycling / carb ups:
Shoestring Smoky Sweet Potato Fries
Garam Masala Roasted Acorn Squash Wedges
Curried Butternut Squash Soup with Maple Turmeric Roasted Pepitas
Smoky Sweet Potato and Apple Soup
Baked Plantain Fries with Garlic Avocado Dipping Sauce
Wilted Kale Salad with Warm Mustard Shallot Vinaigrette and Spicy Butternut Squash Croutons
Apple Bites with Pumpkin Spice Coconut Butter
LISTEN NOW ON ITUNES
Listen to the Other Episodes in the Keto Conversations:
Episode 18 – Why I am Not Keto
Episode 19 – Fatty Fatty Fat Fat – Everything You Need to Know About Fat
Episode 20 – Keto vs. Fat Adapted vs. Low Carb
Episode 21 – Should I Eat More Fat? Am I Eating Enough Protein?
DON’T FORGET:
- Download Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Get your spot on the Keto for You Waitlist – sign up now to secure your spot and to save $100 and be the first to be notified when the program launches
Want to Learn More:
Nutrition Tips for More Energy. Avoid the Afternoon Crash
************************************************
Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
-
Between Meals Podcast. Episode 21: Should I Eat More Fat? Am I Eating Enough Protein?
LISTEN NOW ON ITUNES
(Listen on iTunes)
Should I Eat More Fat? Am I Eating Enough Protein?
Let’s do some troubleshooting!!! This latest episode of the Between Meals Podcast we are answering some of the questions I hear most often with my clients – especially when they find they aren’t getting the results they are after with their nutrition. With our culture being so extreme, often misconception is, if too many carbs isn’t great and lowering my carb intake is better – I should probably have no carbs ever OR fat is good for me, more fat is helpful for getting into deeper ketosis, so if I am not getting the results I want I should just eat even more fat!! DONE. It doesn’t exactly work like that. These are both over simplifications that really won’t help people who stall in reaching the goals that first set for themselves and honestly, may even cause more problems down the line.
Yes, we have talked about fat alone doesn’t make you fat. The fear of fat is total bullshit and all of the amazing thing that fat can do for us, but we also cannot deny the fact that it is still TOTALLY possible to over-consume it. Additionally, the extreme removal and fear of carbs, can lead to an avoidance of important nutrient-dense, fiber rich vegetables that I think should be include in your diet.
As well, there seems to be some confusion and misconception surrounding protein. There is an unsubstantiated fear surrounding gluconeogenesis that often manifests as an underconsumption of protein, which can have deleterious affects of it’s own.
Topics Covered and Questions Answered in Episode 21:
- Can you have TOO much fat?
- If fat helps to create ketone bodies and ketones are good, can’t we just eat more fat to get higher ketones and get into a deeper state of ketosis?
- If you over eat protein does it get turned into glucose?
- The benefits of protein
- How to calculate the right amount of protein
- Do you need to weigh your meat?
- What are macronutrients and what are micronutrients?
- How does energy production actually work? Is it calories only or is there more too it?
- Which macros does the body prefer in ATP production?
- How protein can be self regulating and why overconsumption isn’t a concern
- Other areas to investigate if you hit a wall, are stalling or not hitting the heath goals you had for yourself
- Are you overreacting or experiencing cravings because you are under-eating fat or protein, having too many carbs or are they related to something else altogether?
LISTEN NOW ON ITUNES
Listen to the Other Episodes in the Keto Conversations:
Episode 18 – Why I am Not Keto
Episode 19 – Fatty Fatty Fat Fat – Everything You Need to Know About Fat
Episode 20 – Keto vs. Fat Adapted vs. Low Carb
DON’T FORGET:
- Download Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Get your spot on the Keto for You Waitlist – sign up now to secure your spot and to save $100 and be the first to be notified when the program launches
Want to Learn More:
Nutrition Tips for More Energy. Avoid the Afternoon Crash
************************************************
Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
-
Between Meals Podcast. Episode 20: Keto vs. Fat Adapted vs. Low Carb
LISTEN NOW ON ITUNES
(Listen on iTunes)
Keto vs. Fat Adapted vs. Low Carb
This latest episode of the Between Meals Podcast we are simplifying some of the most common questions I hear. We are breaking down the differences between ketosis or just being fat adapted. It can seem confusing, but it really isn’t that complicated and I want to help simplify it for you, so you can find the approach that is right for you and your goals.
Topics Covered and Questions Answered in Episode 20:
- The differences between being keto and fat adapted?
- Can you be fat adapted and not be in ketosis? How about vice versa?
- How long does it take to become fat adapted?
- How can you tell that you are fat adapted?
- Why does our body produce ketones?
- What does it mean to be keto-adapted?
- What are the benefits of ketones?
- What if you can’t maintain high levels of ketones after eating keto for a while?
- What is “Metabolic Flexibility”?
- What is low-carb? Can you just eat low-carb? Is it bad to eat low carb but not be keto?
- Feeling bad on keto? Did you give it enough time?
LISTEN NOW ON ITUNES
Listen to the Other Episodes in the Keto Conversations:
Episode 18 – Why I am Not Keto
Episode 19 – Fatty Fatty Fat Fat – Everything You Need to Know About Fat
DON’T FORGET:
- Download Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Get your spot on the Keto for You Waitlist – sign up now to secure your spot and to save $100 and be the first to be notified when the program launches
Want to Learn More:
4 Reasons to Avoid Vegetable and Seed Oils
Omega-3 Fatty Acids – Understanding these Essential Fats
Nutrition Tips for More Energy. Avoid the Afternoon Crash
************************************************
Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
-
Between Meals Podcast. Episode 19: Fatty Fatty Fat Fat
LISTEN NOW ON ITUNES
(Listen on iTunes)
FATTY FATTY FAT FAT – Everything You Need to Know About Fat.
Ooooh this latest episode of the Between Meals Podcast is on quite easily one of my favorite topics!! FAT!! Today as part of the five-part series I am calling Keto Conversations – we are chatting all about fat. From why we need it, how to tell if you aren’t burning fat and more. Whether or not you are keto, keto-adapted, low carb, fat-fueled or not – I urge you to listen to this episode. Fat is an essential part of a healthy diet and it’s often overlooked as a crucial missing piece when our health is struggling.
Topics covered in episode 19:
- The differences between a Fat Burner and a Sugar Burner
- You Might be a Sugar Burner if….
- Why We Need Fat
- Are You Not Getting Enough Fat
- How Can We Get More Fat
- Signs You May Not Be Digesting the Fat you are Eating
LISTEN NOW ON ITUNES
Resources Mentioned in this Episode:
The Benefits of Eating Liver + My Favorite Liver Supplements
The Big Fat Surprise: Why Butter, Meat ,and Cheese Belong in a Healthy Diet by Nina Teicholz
DON’T FORGET:
- Download Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Get your spot on the Keto for You Waitlist – sign up now to secure your spot and to save $100 and be the first to be notified when the program launches
Want to Learn More:
4 Reasons to Avoid Vegetable and Seed Oils
Omega-3 Fatty Acids – Understanding these Essential Fats
Nutrition Tips for More Energy. Avoid the Afternoon Crash
************************************************
Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
-
The Benefits of Probiotics and How To Choose
The Benefits of Probiotics and How To Choose – When it comes to gut health, probiotics will forever be a hot topic, and with good reason. The right probiotics can help to nourish and support your gut bacteria.* The word probiotic actually means “for life” because these live microbial organisms provide both physical and mental health benefits, and experts have well researched the direct and indirect effects on the physiology of the body.
This post and video are sponsored by MegaFood®
Why a Healthy Gut Matters.
A healthy gut is paramount to a healthy body.* Our health begins in the gut! A large majority of the important cells, responsible for the regulation and efficacy of our immune system can be found in our gut 1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/ (some research estimates between possibly as much 60 and 80% of our immune cells can be found there)2https://www.physiology.org/doi/full/10.1152/ajpgi.1999.277.5.G922. Additionally, many of the chemicals responsible for regulating moods, neurotransmitters such as serotonin, are actually made in our gut 3https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772764/. Some estimate that as much as 90% of the body’s serotonin, which influences both mood and GI activity, is produced by the gut bacteria in the digestive tract. From a properly functioning digestive system to maintaining a strong immune system and well functioning brain – our gut is the foundation of our vitality.*
Not only is it important to ensure our digestion is functioning properly so we can feel our very best, but healthy digestive function is also crucial as it allows us to be able to absorb and utilize all the amazing nutrients we consume in our nutrient-dense, whole foods focused diet.
Poor eating habits, stress, and antibiotic use can all throw off the balance of our gut microbiome. When you experience occasional digestive issues like gas, bloating, diarrhea, or constipation, you may need some extra digestive health support. To maintain optimal gut health, we want to strive for a symbiotic GI tract full of beneficial bacteria.
The Benefits of Probiotics // How Probiotics Can Help
When you take probiotics you are re-introducing good bacteria to your gut environment by populating your GI tract with as much of the beneficial stuff as possible. Studies have shown that probiotics may prevent adhesion and interaction of unwanted bacteria with our gut epithelial cells.* 4Gerritsen, J. et al., Intestinal microbiota in human health and disease: the impact of probiotics, Genes Nutr. 2011 August; 6(3): 209–240 Some research has also shown that administration of probiotics can have a direct effect on the tight junctions between enterocytes in the gut—resulting in decreased intestinal permeability 5Corridoni D, et al., Probiotic bacteria regulate intestinal epithelial permeability in experimental ileitis by a TNF-dependent mechanism, PLoS One. 2012;7(7):e42067. These are just some of the ways probiotics may help to restore gut health.*
Probiotics are present in unpasteurized fermented foods but you can also ingest them through supplementation. So how can we be sure which is the right method, how much and how often we should take probiotics and why should we want to?
One very important thing to note here is that for probiotics to do their job effectively, you must have optimal conditions for “good” bacteria to live and flourish. This starts with nourishing your microbiome with nutrient-dense real food and eliminating foods (temporarily or permanently) that can cause inflammation and microbiome imbalance.
References
1. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/ 2. ↑ https://www.physiology.org/doi/full/10.1152/ajpgi.1999.277.5.G922 3. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772764/ 4. ↑ Gerritsen, J. et al., Intestinal microbiota in human health and disease: the impact of probiotics, Genes Nutr. 2011 August; 6(3): 209–240 5. ↑ Corridoni D, et al., Probiotic bacteria regulate intestinal epithelial permeability in experimental ileitis by a TNF-dependent mechanism, PLoS One. 2012;7(7):e42067 -
Restore Your Gut Health // The Four Rs of Gut Healing.
Restore Your Gut Health with the Four Rs of Gut Healing
Our health begins in the gut! It is estimated that as much as 80% of our immune system is located in our gut and that over 90% of the chemicals responsible for regulating moods, neurotransmitters such as serotonin and dopamine, are made in our gut. Not only is it important to be sure our digestion is functioning properly so we can feel our very best, but healthy digestive function is also crucial to being able to absorb, assimilate and use the nutrients we consume daily in our healthy, whole foods diet.
If you are suffering from digestive discomfort like bloating and gas, stomach aches, indigestion or acid reflux, nausea, chronic diarrhea or constipation – I can assume you are well aware that those are symptoms of an imbalanced gut. But, did you know that seasonal allergies, sinus congestion, a compromised immune system (and yes, autoimmune disease), fatigue, mood imbalances, hormone imbalances, bad breath, weight gain, acne, metabolic dysfunction – these too can all be signs of gut dysbiosis.
Gut impermeability, gut inflammation and other digestive dysfunction symptoms may be displayed in your gut but their effects are systemic and can affect the whole body. The gut is the core of our health and it is essential to have a healthy gut in order to have a healthy body. Gut dysbiosis can be caused by a myriad of things, from chronic antibiotic use, an unhealthy, imbalanced diet that lacks nutrients or contains harmful substances, alcohol abuse, illness, chronic high stress levels, medications and other lifestyle issues.
-
Between Meals Podcast. Episode 18: Why I Am Not Keto
LISTEN NOW ON ITUNES
(Listen on iTunes)
WHY I AM NOT KETO:
For the entire month of April, each week I am sharing a brand new shorter format podcast episode in a series I am calling Keto Conversations. We will be chatting all about ketosis, adapting a ketogenic lifestyle that works for you and all the important basics of what you need to know about keto. We will bust through common keto misconceptions plus I am sharing my own personal experiences and offering some insight to help guide you if you are interested in experimenting with a ketogenic approach to your eating.
In the first episode of the series, we are chatting ALLLL about Why I Am Not Keto! And no, this is not an April Fool’s Day joke and I know this may sound confusing, but stick with me, trust me and tune in!
LISTEN NOW ON ITUNES
Mentioned in this Episode:
- Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Keto for You Waitlist – sign up now to save $100 and be the first to be notified when the program launches
************************************************
Q & A – SUBMIT YOUR QUESTIONS– send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
-
Between Meals Podcast. Episode 17: Following Your Intuition
LISTEN NOW ON ITUNES
(Listen on iTunes)
FOLLOWING YOUR INTUITION:
Trusting your gut with your brand, health, parenting + beyond with guest Ali Maffucci of Inspiralized.com
Ali is the founder of the culinary brand Inspiralized, the ultimate resource for cooking creatively, healthfully and deliciously with the spiralizer, the kitchen tool that turns vegetables and fruits into noodles. In June of 2013, Ali quit her corporate job to pursue Inspiralized, starting first with her blog, Inspiralized.com. Since then, Maffucci has been referred to as a “digitally savvy millennial entrepreneur”, as well as the creator of a “spiral empire” by Food & Wine. Maffucci has authored New York Times best-selling cookbooks (Inspiralized and Inspiralize Everything) and her latest cookbook, Inspiralized and Beyond is following suit. Maffucci launched her branded spiralizer called the Inspiralizer and continues to provide daily free recipes on her food blog and through her iOS mobile app.She currently lives in Jersey City, NJ with her husband, Lu, and her baby son, Luca, with a little baby girl on the way.While you may think today’s episode would be all about spiralizing ALLL the foods, it’s actually everything but that. Ali shares her journey to becoming an entrepreneur, how she followered her passion, left her career and took a huge leap of faith, she shares the challenges of having a broad audience and balancing life as both a boss and as a mom. We chat about learning to love your body and to tune out the noise and trust your instincts to make the choices that are right for you when it comes to your health and eating, plus raising your children to have a healthy outlook and connection with their food (and I even get to learn ALL about baby led weaning) – at it’s core, this episode is all about following your intuition and going with your gut and I am so excited to share it with all of you.Grab recipes and more from Ali, head to Inspiralized.com
You can also follow Ali on Instagram at:LISTEN NOW ON ITUNES
Mentioned in this Episode:
As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
-
Between Meals Podcast. Episode 16: Healing Hashimoto’s and Taking Responsibility for Your Health
LISTEN NOW ON ITUNES
(Listen on iTunes)
Healing Hashimoto’s and Taking Responsibility for Your Health
One of my favorite things about the work I have done all of these years with Tasty Yummies are all the amazing connections I have made, not just in the community we have all created together, but among my peers and other content creators, writers and bloggers. I have met an incredible amount of people who continuously inspire me, who challenge me to not only investigate and examine the work that I am doing, but also in my own life and health.One of my favorite things about this podcast is the opportunity to bring all of these incredible people to you, too! To share their personal stories and to hopefully inspire you in all the ways they continue to inspire me!
Today’s guest Carly Johnson Brawner, has become a good friend of mine through the virtual space. I think we first connected on Instagram and we finally had the opportunity to meet in person a couple years back when I was in Austin for a conferenceIn today’s episode, Carly shares her story of discovering she had Hashimoto’s, an autoimmune thyroid disease. She shares the symptoms that became most concerning to her, the major things she did to heal her body, how she demanded testing and when she knew it was time to break up with her doctor and look for additional support. We talk through some of the dietary shifts and lifestyle changes that were most impactful to her, plus how she’s recently gotten the courage to face her fears as she has incorporated weight lifting into her movement plan and so much more.I know you will walk away from today’s episode with some practical tips and inspiration for becoming your own health advocate, for knowing when to trust your intuition, to take responsibility for your health and some of the first steps you can take to heal your body.About CarlyCarly Johnson Brawner is a Functional Nutrition Coach, Hashimoto’s advocate, and wellness enthusiast living in sunny Austin, TX. Frolic & Flow came to fruition through Carly’s experiences healing from autoimmunity with real food and targeted wellness practices. She currently blogs, speaks, and works with clients to help them optimize their overall health, improve their autoimmunity, and learn the foundations of living in a state of balanced wellness.
Follow Carly Johnson Brawner
Website: frolicandflow.me
Instagram: @frolicandflow
Mentioned in this Episode:
- The 5 biggest things Carly that helped her to heal her Hashimoto’s
- Carly’s 3-part series on her Hashimoto’s Success Story
- The Wahl’s Protocol
- NEW POST: What are Endocrine Disruptors and How to Avoid Them?
As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Soundcloud, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
-
What are Endocrine Disruptors and How to Avoid Them
What are Endocrine Disruptors and How to Avoid Them? In the spirit of always reminding you that the health of our body goes beyond the food we eat and the supplements we take, I want to take some time to share more about endocrine disrupting chemicals and why you should care. Hormone disruptors can affect the health of our body as much as the food we eat and they can be found not just in our food, but in our skincare and cosmetics, household cleaning products, furniture and more. It can be overwhelming and scary to think about, but I think knowing what they are and why it matters – is the first step to being informed and empowered!
Before we get into the harmful chemicals the have been shown to interfere with development and reproduction, and may cause serious neurological and immune system effects, I think it’s first really important to go back to basics and chat about what the endocrine system is and the roles it plays in our overall health.
What is the Endocrine System?
The endocrine system is comprised of a network of hormones (chemical messengers produced and used by the body) and glands that coordinate and regulate many essential body functions such as:
- Growth, development and maturation.
- Metabolism.
- Behavior.
- Reproduction and embryo development.
- Production, use and storage of energy.
- Balance and maintenance of water and salt (electrolytes) in the body.
- Reaction to stimuli (e.g., fright, excitement).
The endocrine system includes the ovaries; the testes; the thyroid, parathyroid, adrenal, and pituitary glands; the pineal body; the pancreas; as well as cells releasing hormones found in the gastrointestinal tract, kidney, heart and placenta.
As you can assume, altering these precise and delicate systems in any way can certainly be “playing with fire”, but yet it can happen quite easily on a day-to-day basis when you use “normal” everyday products in your home. Part of what makes endocrine disruptors so threatening is their ubiquitous nature and the fact that for most of us we are exposed to many of these chemicals on the daily.
(video from The Endocrine Society)What are Endocrine Disruptors and Why Should You Care?
It may be a term you have heard in passing, maybe in regards to plastic bottles or chemicals in your household cleaning products, in our water or food supply. But it can all be confusing. What are the biggest offenders we should be avoiding immediately, where should we begin when trying to clean up our home and personal products, how worried should we be?
Endocrine disruption is, simply, any disturbance in the proper functioning of hormones in the body due to chemical exposure. Endocrine Disruptors (EDs) or Endocrine Disrupting Chemicals (EDCs) are defined as an exogenous chemical, or mixture of chemicals, that an interfere with any aspect of hormone action.
The many ways that endocrine disruptors can wreak havoc on our bodies in unending, interfering with the steps in hormone signaling from increasing the production of certain hormones to decreasing production of others. Some chemicals can mimic hormones by binding to receptors; they can turn one hormone into another; cause too much of a hormone to be produced or released and in some cases they can interfere with hormone signaling blocking the activation of a hormone causing too little of a natural hormone to be produced or circulated. Additionally some chemicals can tell cells to die prematurely; compete with essential nutrients; binding to essential hormones preventing appropriate hormonal processes from taking place; accumulating in organs that produce hormones and so on.
In fact, the data linking some EDCs or entire classes of EDCs to chronic disease is comparable in strength and breadth to the evidence that links tobacco smoking with lung cancer.
Commonly we know these chemicals to be found in common household items like plastics and food packaging, fragrances, personal care products, pesticides or herbicides found in food and even our tap water.
-
Between Meals Podcast. Episode 15: Uncovering Trauma and Its Role in Your Health Story
LISTEN NOW ON ITUNES
Uncovering Trauma and Its Role in Your Health Story
I am so honored to have Dr. Keesha Ewers as my guest on the show today and we chatting about a topic that really hits home for me in a big way. TRAUMA and the importance of uncovering it’s affect on your health story and how to heal complex health struggles.We are diving deep into how unresolved trauma can manifest as autoimmune diseases and other imbalances in the mind, body and spirit, we’re discussing how these root causes can affect our health, the ways in which we show up in the world for others and how we speak to ourselves. We even discuss finding gratitude to those who caused the trauma, as challenging as that may seem – in this episode Dr. Keesha actually takes me through a powerful exercise in facing my own trauma and my perpetrator.Before we dive in, if you feel that this discussion may not pertain to you, as you feel you are not a victim of the traumas we hear about most commonly, sexual assault, physical or emotional abuse, addiction, neglect, I urge you to please still take the time to listen to this episode. Dr Keesha unpacks and defines trauma in all senses of the world, as she calls it capital T and lower case t traumas and the many events that still affect and damage areas of the brain and our health and how trauma actually comes in so many shapes and forms. Dr. Keesha shares the many ways that events of our past can manifest not just in disease or physical imbalances, but in our relationships, our self talk and we get into all of the mighty lessons that past trauma can teach us!About Dr. Keesha EwersDr. Keesha Ewers is an integrative medicine expert, Doctor of Sexology, Family Practice ARNP, Psychotherapist, herbalist, she is board certified in functional medicine and Ayurvedic medicine and is the founder and medical director of the Academy for Integrative Medicine Health Coach Certification Program.
Dr. Keesha has been in the medical field for over 30 years. After conducting the HURT Study in 2013 (Healing Un-Resolved Trauma), she developed the HURT Model for understanding how past childhood trauma impacts adult health. This led to the creation of the You Unbroken online program for patients to heal their own trauma and the Mystic Medicine deep immersion healing retreats she leads at her home on San Juan Island, WA.
I had the pleasure of hearing Dr. Keesha speak last year and as she shared her own powerful story of healing her autoimmune disease and discovering the role unresolved trauma had in her health story – I had goosebumps and tears I my eyes listening to her words and her experiences that resonated so deeply with me and unknowingly at the time, this talk became a catalyst for me, to a huge year of self discovery and unpacking old narratives and healing from my trauma.
Over the course of 2018, I began doing some serious self assessment and I was facing head on my struggles with my self worth and my abilities to believe in myself, my perfectionism, my apprehension to trust people whose motives seem insincere, my disdain for people who abuse power or expect too much of me – all qualities in me that i most wanted to change, I began to realize were all rooted in the sexual trauma I experienced in my late teens and had told myself i had totally overcome and it was dealt with and a non-issue. it became an intense exploration into uncovering who I am and the work I needed to do yet to heal my body and my spirit so I could show up in the world in the ways I truly wanted to. And spoiler alert, like so many things – I’m still showing up for me and I am still doing the work!It is with great pleasure I share Dr Keesha and this amazing episode with all of you, to offer some incredible insight knowledge and actionable tools.
Follow Dr. Keesha Ewers:
Website: drkeesha.com
Instagram: @drkeesha
Mentioned in this Episode:
- Dr. Keesha’s book: Solving the Autoimmune Puzzle: The Woman’s Guide to Reclaiming Emotional Freedom and Vibrant Health
- ACEs – Adverse Childhood Experiences
- You Un-broken 10 Day Self-Guided Program
LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Soundcloud, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
-
Between Meals Podcast. Episode 14: Celery Juice, How Detox Actually Works & Food as Medicine
LISTEN NOW ON ITUNES
Celery Juice, How Detox Actually Works & Food as Medicine.
Are you curious about the celery juice trend? Is it a super food or a super fad? In episode 14, I am joined by Ali Miller, RD, LD, CDE who is hitting us with the facts with her food-as-medicine approach that is grounded in nature and supported by scientific evidence. We talk through the misinformation, the redeeming qualities of celery and why you may want to reconsider downing gallons of celery juice each and every week.
From debunking some of the massive claims to talking through why some folks may be having great results drinking daily celery juice, Ali shares more about how the body’s natural detox pathways work. Learn how you are better off consuming foods rich in sulfur, glycine, glutathione, cysteine, and nutrients that drive phase 2 encapsulation with ample fiber in the diet (that’s right celery juice contains none of these things) to support the excretion of toxins from your body to actually detox vs. prevent detox process for short-term outcomes.
Finally, Ali shares more about her food-as-medicine approach when it comes to anxiety, depression and cognitive dysfunction.
I hope you enjoy this episode and if you have anecdotal evidence or personal experiences with celery juice that you would like to share, please feel free to use the comments below, we’d love to hear from you.
Follow Ali Miller, RD:
Her website AliMillerRD.com
Instagram @AliMillerRd
The Naturally Nourished Podcast
Mentioned in this Episode:
- Ali’s IGTV episode about why she will never drink celery juice
- Celery Juice is NOT a Miracle Drink
- Rat study showing the effect of celery and parsley juices on pharmacodynamic activity of drugs involving cytochrome P450 in their metabolism
- 10 Day Real Food Detox Program
- The Anti-Anxiety Diet: A Whole Body Program to Stop Racing Thoughts, Banish Worry and Live Panic-Free
- Ali’s rebuttal to Jillian Michael’s recent rants on the Keto Diet
LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Soundcloud, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
-
Between Meals Podcast. Episode 13: The Power of Starting Your Day with Positivity
LISTEN NOW ON ITUNES
The Power of Starting Your Day with Positivity.
In today’s shorter format BITES episode I am sharing my personal experiences with starting my day with positivity. In this solo episode I explain how I recently came to introducing a new morning practice, where I implement positive mantras or affirmations as part of my morning rituals.
The incredible power that we have to shape our reality and control our intentions and our actions is far more simple than we realize. It’s an incredible small step in your efforts toward self realization, self love and self care and guess what – IT’S FREE!
Whether your positivity comes through reflection or affirmation, maybe you repeat power statements or find empowerment through acknowledging your struggles and your ability to overcome them – this practice can truly affect not just the trajectory of the day, but also our confidence, self esteem, our relationship with ourselves and others and most importantly our belief in our strengths to overcome whatever comes our way. It’s about owning our power NOW!
We talk about the small details that can matter as you develop your own your positive self talk practice, how semantics can actually matter and how we aren’t trying to live in some glitter studded, rainbow flecked alternative reality, turning a blind eye to the struggles of life. Rather it’s about embracing the uncertainty of our days and owning a belief in our abilities to handle whatever comes our way. OWNING OUR POWER!
We may not be able to control the pains and traumas of our past, present or future, but we can absolutely control how we react to them and the narrative we choose to implement in our days.
I hope you enjoy this episode, my first ever solo episode! I would love to hear from all of you, if you implement a morning mantra or affirmation practice, please tag me on Instagram @tastyyummies and you can use the hashtag #TYMorningMantras and I would LOVE to share them in my feed.
Mentioned in this Episode :
- Bites Episode 04 – How to Stop Shoulding All Over Yourself
- Episode 11 – Overcoming Your Self-Limiting Beliefs
- Mirror Gazing Practice at the end of Episode 08
- Unfu*k Yourself by Gary John Bishop
- My Morning Mantras are saved as a Mantra Highlight on my Instagram profile
LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Soundcloud, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!