Life Giving Foods vs. Life Robbing Foods!

??????????????????????????????????????????????????????????????????????????????????????????? You might be asking how I distinguish between life giving foods and life robbing foods.

This past week I had the great pleasure to listen to a very wise woman share her plight into traditional eating and the reason was her sick young daughter.

You see, most mothers (and fathers) become fierce momma or papa bears when our young are sick or ill, don’t we?

We want to find out what exactly is wrong and then do everything in our power to make them better.

I know I’ve done this over the years with my own daughters and now with my grandchildren. When they don’t feel well, we’re digging and fixing!

If you’re shopping for and consuming prepackaged and commercialized food products from your local grocery, you are consuming life robbing foods.

There is a list of 10 major life robbing foods that I’d like to share that you should NEVER eat and then I’ll share the list of life giving foods.

Foods you should NEVER EVER eat….

1. GMO Foods

(Corn, Soy, Sugar, Aspartame, Papaya, Canola Oil, Cotton Oil, Commercial Dairy, Zucchini, Yellow Squash)

2. Processed Meats

(Lunch meats, hotdogs, sausages, bacon)

3. Microwave Popcorn

4. Soft Drinks

5. Diet Beverages

6. Refined White Flours

7. Refined Sugars

8. Conventional “Dirty” Produce (see EWG’s Dirty Dozen listing here)

9. Farmed Salmon

10. Hydrogenated Oils (canola, shortening, vegetable oils)

(Most baked goods use these oils)

Whew….that’s a list isn’t it?

Now would you like the list of foods that are living giving and good for you? It’s my pleasure to present them!

1. Bone Broths

2. Raw Milk

3. Yogurt

4. Kefir

5. Grass-fed Beef, Pork, Lamb

6. Pastured poultry (chicken, turkey)

7. Sourdough Bread

8. Pastured Eggs

9. Fresh fruits and veggies (preferably organic)

10. Soaked grains, nuts, seeds, beans

11. Fermented veggies, fruits and teas

Yum!!! This is the food items that I adore! When foods are properly grown, prepared and eaten, they give life and they taste absolutely delicious!

Often times in conversations, it comes about that “healthy” doesn’t taste good. Well, have I got news for you. When you eat the “life giving” foods I outlined above, your whole body sings, including your mouth!

Every cell is awakened and having a party and rejoicing! One of my clients recently shared how she’s feeling just after two weeks of consuming Kombucha (fermented tea) and Bone broths. The results are amazing and she’s seeing the proof.

Guess what else is amazing? She’s telling everyone that will listen. Why? Because when you’ve struggled with something like IBS for so long and you don’t have control over what your body does, and all of a sudden you are given a glimpse of normal and vibrant living, you feel fabulous, you look fabulous, people notice and you sing!

Isn’t it time to take back your health and your life? Do you feel doomed to just suffer through? Or perhaps you’ve tried so many things and nothing seems to work.

It really isn’t your fault. You just need a fresh start, some sound guidance, a good roadmap to follow to your destination, which is great health, energy, sound sleep, vibrant vitality and the feelings of being youthful and sexy again.

I really don’t believe we were put on this planet to suffer. We are created of a higher power and image and that image isn’t one of a broken down body that suffers needlessly.

What has been your biggest takeaway from the “Life Robbing” and “Life Giving” foods list? Share your comments below.

To Your Health,

Kellie

Holistic Health Coach

PS: Are you ready for your personal roadmap to health and vibrancy? Click here to talk and make a plan! Isn’t it time to take your life back?

What’s a Belly to do?

Ferments

On Tuesday night, my sister-in-law, Kathy and I did our Fermentation presentation and Demo class in front of a room full of novices and veterans alike.

Wow, what an awesome experience. We showcased this class last year for a large group and had much success and were graciously invited to teach this year to a new group of amazing folks.

Something we noticed is that the room had quite a few experienced fermenters and they had some great comments and questions, which we love.

The base or foundation of the class is to look at the “science” behind fermentation, which is Kathy’s forte, as she’s a Science teacher by day and a great presenter by night J. She also shared her plight with Diabetes and the amazing healing journey that has unfolded over the last year or so! Yes, eating and drinking fermented foods can help with Diabetes…hmmm! Ask me how!

By incorporating the why and how, we feel it helps us truly understand why bacteria is good for us and to learn that consuming “fermented” foods isn’t bad for us or going to “kill” us, as many would have you believe.

One of the points of discussion was on fermenting in the typical fashion, which is to properly prepare and then allow to sit and ferment for several days and then some would have you can or process with heat to store.

There were those in the room who have family members that practice this method. If this is you, can I share that if you are fermenting for the benefits of healthy probiotics, bacteria and enzymes, when you heat it after the fermenting period in a hot water bath or pressure cooker, you now have a very dead food?

Why is this important to distinguish? The art of fermentation is for several reasons, namely to take food sources in their raw state, allow them to lacto-ferment and they become powerhouse foods. They are now inoculated with more vitamins and minerals than their original state.

They also are now loaded with probiotics to help our gut system, which plays the role of being 75-80% of our immune system health and it puts in good healthy bacteria to populate all that which is killed throughout our normal living.

Implanting good bacteria also helps to offset the bad guys running around too. Because our society is so heavily abused by antibiotic use, antibacterial soaps, and chlorinated water, there is no distinction between good and bad bacteria, they all get wiped out.

What most don’t understand is that we have to either put in a good probiotic or eat good fermented foods daily. Not occasionally, but daily.

Our bodies are under constant attack by our environment, our foods, our toxic Ag products and acres and even our homes. Do you realize that the beloved cleaning products you bring in to “scrub away” the grime; make the inside of your home more caustic than the outside, in many cases? Another topic for another day!

If you’re interested in diving into the world of fermentation deeper, there are many great sources, including a previous article I wrote here.

Fermentation is a godsend in my family’s home. There are at least 5 jars of different ferments as well as Kombucha at any given time. You will also find sourdough bread too!

Why? Pure health benefits….plus they taste wonderful! It’s truly a party in your mouth and your gut (belly).

If you need to heal your body, fermented foods will be a great addition. We talked about introducing these foods to young children, as the sooner you do, the easier it will be.

Have you noticed how young our children and grandchildren that are being diagnosed with horrendous illness and diseases? Is it a fluke? I don’t think so. We have to wake up and take charge of our health or you won’t be enjoying good health.

Got questions, ask away in the comments section below. What are your favorite fermented foods?

To your health,

Kellie

Holistic Health Coach

PS: Do you need a solid plan to take back your health? One that provides instruction, accountability, celebration, praise, goals and positive action? Look no further. Click here and let’s talk!

 

Raw Milk…It does a body good!

Raw Milk facts

Have you ever considered drinking raw milk? If you are honest, I bet one of your first thoughts is…whew…that’s gross!

I remember conjuring up such thoughts and more. I don’t know exactly why I thought this, but I couldn’t fathom drinking milk directly from the cow, I mean I was always taught that it had to be cooked and cleaned first, right?

Boy, have I come along way. For the last year and a half, I’ve consumed no other milk other than raw milk. I also make fermented foods from raw milk, things like yogurt, kefir, soft cheeses, cottage cheese and the like.

I can’t begin to tell you how much better tasting it is, how fresh it is AND the health benefits are superior to anything pasteurized, contrary to what you’ve been told or the warnings you’ve had flashed to you. I’

Now, let me also say, not all raw is deemed equal. If you have access to receiving “raw” milk from a commercial dairy, don’t do it. Why? The condition under which it is produced is key and the way the animals are raised.

The ideal raw milk is taken straight from animals fed only fresh, organic, green grass, and then the milk is rapidly cooled to somewhere around 36-38 degrees and then bottled. There is no processing, just filtration and cooling.

Diet is a major factor in the quality of raw milk. Cows weren’t meant to be fed grains and starches and this changes the acidity of the cow’s stomach environment and changes fat and nutritional values in the milk. They lack the self-protective properties that occur when cows are grass-fed. Also milk fed grains and starches, has the capability to be more contaminated.

There is a whole other topic of what’s injected into the cow, as well as being fed to increase the milk production. Many of these soy based products, mimic estrogen in humans, hence the higher hormone issues in this country as well.

I will link several resources at the bottom of this article, for those that would like further, in depth research. For the sake of this article, I really just wanted to give an overview and open it up the comments for further review and questions.

Clean raw milk from pastured cows is a complete and properly balanced food. If you had to, you could live on it exclusively. The ingredients that make it such a powerhouse are:

  • Proteins (Cow’s milk has 8 essential amino acids)
  • Carbohydrates (Lactose or milk sugar, is the primary)
  • Fats (approximately 2/3 of the fat in milk is saturated, which play a number of key roles in our bodies)
  • CLA (conjugated linoleic acid) is abundant in milk from grass-fed cows
  • Vitamins (water and fat soluble) – nothing needs to be added to raw milk, it’s already there and ready to be used by our bodies
  • Minerals (ranging from calcium and phosphorus on down to trace minerals)
  • Enzymes (there are 60+ known and the biggest help I think they play is relieving the burden from our system – as they help break down foods
  • Cholesterol (a protective/repair substance) Contrary to what you’ve been told, our bodies produce it and need it for a healthy life
  • Beneficial Bacteria (with high levels of lactic acid, numerous enzymes and increased vitamin content, fermented dairy products, think yogurt and kefir, add even more health benefits

Raw milk is the best thing you can give your children, next to lactating of course. Have you noticed the rise in Asthma, allergies, skin disorders, etc.? There are a number of studies linking the consumption of pasteurized milk to these.

Pasteurization kills all the bacteria in the milk by heating it. As I mentioned earlier, this is necessary because of their living conditions, the cleanliness of the cows, what they are fed, etc. Then vitamins have to be added back in.

Milk…it does a body good! I’m sure you’ve all heard that saying. I would add the word “Raw” to that statement. Raw Milk….It does a body Good! It’s the only milk that does a body good! Whether it’s from goats or cows, make sure it’s grass-fed and from a trusted source.

As I mentioned earlier, I’ll link several resources for you who want and desire more, as you ultimately have to make the right choice and decisions for your family.

I can’t say enough for the benefits my family has experienced as a result of making the change and I will never go back, even if that means having a cow of my own.

Interested in learning more and/or obtaining raw milk…here’s an excellent resource, www.realmilk.com

There is much controversy over this issue and the best advice I can give, is do the research, talk to trusted sources and make an informed decision.

What questions arise from this blog? Do you consume raw milk or are you afraid and have questions? This is the place to share those questions and/or concerns, post below.

As I’ve said a few times, this article isn’t intended to be all inclusive, as this topic is very in-depth and there are some strong political views at hand as well. All I can do is open the door, let you dive in and see where it takes you.

The choice is yours….here to lasting good health!

Kellie

Holistic Health Coach

PS: Here are a couple of great resources, and these aren’t all inclusive…just trusted sites.

www.realmilk.com

www.westonaprice.org

www.raw-milk-facts.com

http://empoweredsustenance.com/raw-milk-is-special/

Click here if you’d like to schedule some time with me to see how we can take this conversation further into a plan of lasting health for you and your family. Let’s Talk!

 

Are you doing everything right and still have health issues?

good-food-good-life

Have you ever said something like this…”I eat healthy, I exercise, I get enough sleep, and basically I’m doing everything right, why I am I still not well?”

Have you ever considered food preparation? The way you prepare your foods plays a major role in your health. It’s true!

I used to think that I did a lot of things right and while that’s true, there was so much more that I needed to learn.

If you’re like me, you want to know the why behind the reason. When someone teaches something that’s a new concept to me, I want to always know why it’s beneficial and why I should be doing it.

So, you get the benefit of me asking WHY!

Proper food preparation comes down to the following: better digestion and better nutrition.

Foods like, grains, nuts, seeds and beans should be soaked or sprouted first. There’s a little thing called phytic acid, which I’ve talked about before. The purpose of this little protective coating for the plant is to “protect” the food item.

While it’s doing its job of protecting, it’s protecting itself from you too. When you consume these foods without soaking/sprouting them first, they are harder to digest and you aren’t able to access their full nutrients.

An example would be grains. I use a Sprouted Spelt Flour in my Kefir Sourdough bread. Spelt is an ancient grain, going back to 5000 BC and it’s a close cousin to wheat.

The spelt berry is soaked for approx. 3 days to allow it to sprout. While at this point in time you won’t see a big sprout, it’s actually quite small, the grain has now become much more utilizable by the body.

Because I soak and sprout all nuts, seeds, grains and beans, my gut is thankful and because my gut is healthy, I also get the added nutritional benefit my body is absorbing.

If your gut isn’t healthy, for instance if you know you have leaky gut, autoimmune diseases, Crone’s disease, IBS or anything similar, your body is likely not absorbing the nutrients you are putting in.

If you know you have any of these issues, you need to heal your gut first, which is quite possible.

Because I take my sprouted breads and soaked granolas to local Farmer’s Markets, I am constantly asked “What’s sprouted and soaked mean?” I love to share what I’ve shared with you.

The person that walks by, has a puzzled look on their face and doesn’t ask, I’m wondering how long they will wonder what those terms mean and realize that it’s detriment to their health.

Many of us have questions all the time but are too afraid to ask them for fear of seeming dumb or thinking that it will be a dumb question.

In my opinion, not asking, especially if you don’t know, is dumb. We all don’t know what we don’t know. This is how we learn.

If you are currently enjoying good health and don’t have many gut issues, I applaud you. AND I will ask you to consider soaking and sprouting the necessary foods before you consume them.

If you eat out a lot, I would ask that you start preparing more foods at home and eat out less. Your body won’t hold out forever putting in foods that aren’t serving you well.

Someone recently asked me, “If I’m not having issues with my gut, why would I want to soak and sprout anyway?” My answer…why wouldn’t you?

I mean this sincerely. If for no other reason than to make it easier for your body to digest these foods and not make it work so hard AND the big one, you get so many more nutrients from eating the same food when it’s prepared correctly.

To soak and sprout you need something acidic to do the job. My preferred option is raw apple cider vinegar. You can use lemon juice and you can use vinegar.

This is the medium that will break down the phytic acid. Generally speaking most things need to be soaked overnight. As I mentioned earlier, sprouting takes a little longer.

Here’s a little chart that should show you some soak times for nuts. Click here. What I generally do is bring home my bulk nuts, soak them, dry them and store in glass jars. This way they are done when I need them.

The same goes for grains that would be used for granola or grains for flour. Rice is another example. When you bring them home, plan in your schedule to properly prepare them.

I have beans that have been soaked and then I just freeze them. These make awesome bases for crackers as well.

There are so many ways to save time and properly prepare your foods.

Got questions, I’ve got answers. Ask away in the comments below.

To your health,

Kellie

Holistic Health Coach

PS: If you are new to this concept and feel like you’d like more guidance in the healing process, click here to schedule time with me. Personalized plans are key in your healing process. No one size fits all. We only get one life, why not live it fully and well. Click here to start healing.

 

Digestion: Do you know what causes most diseases?

Red woman with studio

Have you noticed a theme with my messages now for a while? If not, it’s been a lot about our guts, yours and mine!

 

Did you know that it’s considered our 2nd brain and responsible for 70-80% of your immune system health?

 

That’s a great responsibility. So can you imagine if your digestion isn’t functioning properly and your gut isn’t healthy what can happen?

 

Probably not, as it’s truly mind boggling to think of ALL the diseases that happen as a result of gut issues.

 

By now I’m sure you’ve heard of leaky gut. In short, this is where the walls of your intestine literally start breaking down and allow food particles into your blood stream, which causes inflammation, which leads to a multitude of diseases and illnesses.

 

Poor gut health and leaky gut can be attributed to so many things like:

 

  • Chronic illness (think autism, autoimmune diseases, depression, etc.)
  • Nutrient deficiencies
  • Weight gain
  • Energy and mood swings
  • Lack of energy to make it through your day
  • Sugar Cravings
  • Food Cravings
  • Food allergies
  • Skin irritations (acne, dry skin, rashes, etc.)
  • Sickness (not feeling up to par a lot)
  • Concentration issues (lack of focus)
  • Just to name a few

 

I know that many of you have these issues, why? Because most do these days due to the lifestyles that we lead and the foods that we consume.

 

Not only that, but the environment that we subject ourselves too as well. The toxins we take in through the air we breathe, both outside and inside play a role too.

 

You may be thinking that I’m just a bowl full of pessimism these days. Quite the contrary, educating and teaching and getting you to open your eyes and ears to some truths.

 

That’s how we learn and if we hear something long enough, perhaps we’ll start to believe and when we believe, we’ll start taking the necessary steps to do something about our health.

 

I talk to so many of you who have and still do rely solely on what your Doctor tells you, which isn’t in your best interest, unless you are seeing someone well educated in nutrition or a Homeopath or the like.

 

I’m not blaming our medical system, so don’t send me hate mail. But at some time, we have to take responsibility for ourselves and our health.

 

We can’t always rely on someone else to fix it. I’m going to burst your bubble now too…..THERE IS NO MAGIC PILL OR DRUG!

 

Ok, I’ve said it. The magic is you. Getting smart, taking charge of learning what you need to learn, doing what you need to do, hiring a coach, giving up your junk food, etc.

 

It really is in your hands entirely. You have the power to change your circumstances should you so choose.

 

Therein lays the problem though. Most of us would rather complain and blame than do the hard work that’s necessary to reclaim your health.

 

You’d also rather sick back and let life pass you by and be in pain than do something about it.

 

I just had a conversation with a woman who has Gerd so bad that she’s had her throat stretched multiple times, has major problems with her esophagus and knows she needs to do something, but is finding herself frozen because the whole process is overwhelming.

 

Do you find this to be true for yourself? If so, that’s why I’m here. I truly do care about your health. I keep saying that, at some point, hopefully you’ll believe it and believe in yourself enough to take charge and take action.

 

Your general health is really reliant on the health of your gut. Period. If you don’t think so, I beg you to rethink your position and seek out some help and reliable information.

 

I have opened up my calendar to accommodate your questions, you, of course have to take action and click here to schedule time with me to seek out the assistance you desire and deserve.

 

To your health,

 

Kellie

 

Holistic Health Coach

 

 

 

PS: Are you still deciding if your health is truly important to you? Let’s look at the cost factors, shall we? What do you suppose it will cost you to pay your doctor, your hospital, your pharmacist, your lab tech and any other’s I didn’t mention? Do you know what it costs to have heart disease, autoimmune disease, or cancer? Click here to talk….your life depends on it and so does your wallet.

 

Gluten Intolerance: Top 10 Reasons to Eat Real Sourdough Bread

Kefir Bread

Happy day to you. I absolutely love this time of year. Everything is growing (including the weeds) and flourishing and thriving. I hope that means you are too, if not we should talk you and me.

 

With this time of year comes Farmer’s Markets and roadside stands advertising their crops ‘o plenty. It gives everyone the opportunity to get outside first of all, support local farmers, AND give you and your family access to fresh produce!

 

I have been actively involved in a couple of our area markets as a vendor and it’s been so much fun talking with people that love what I bring to the table or have no idea and are completely curious enough to ask me….what does “Soaked” or “Sprouted” mean?

 

Ahh….it does my heart good to teach and bring awareness to your lives and then I get to fill your bellies with fresh, homemade goodness that’s nourishing to your soul and your bodies.

 

So this week I thought I’d tackle the controversial topic of bread and not just any bread but “real” sourdough bread.

 

When I say “real” I’m referring to bread made with a sourdough starter not the commercialized breads you find down your local market bread isle.

 

So, let’s look at the benefits and why many who have intolerances to wheat can tolerate real sourdough. First of all it’s probiotic, like kefir or yogurt, containing multiple strains of beneficial microflora.

 

The slow process helps to promote the growth of more probiotic organisms that do the following:

 

1. Digest and assimilate (properly absorb) the foods you eat. Without adequate beneficial microflora in your gut, you can’t absorb nutrients in the foods you are eating.

 

2. Are necessary in order to maintain a healthy intestinal tract.

 

3. Contain uniquely balanced proteins, fatty acids, cellulose, minerals, and innumerable other nutrients our bodies need.

 

4. Provide vitamins B1 through B6 from lactobacillus and B12 vitamins from wild yeast. Wild yeast multiplies aerobically. This is because they have oxygen in them (not free radical oxygen ions) that feed your blood cells and not cancer cells. Most plant proteins including grains, seeds, cereals, beans, nuts, and some grasses form gluten. However, sourdough microflora has all the amino acids available, without the protein that forms gluten.

 

5. Depletes damaged starch in bread, thus diabetic people should not get insulin shock. It is a misconception that whole wheat is better than white flour for diabetics (the Glycemic difference is only 1%).

 

6. Produce acids, which will break down and remove some of the glutens from the bread. Acids do not allow mold and most bad bacterial growth. Alkaline with high pH allows mold growth and toxins. Mold ferments at a higher pH, allowing bad bacterial growth and the secretion of toxins. The absence of acids is abnormal, even animals have acid stomachs to kill bad bacteria.

 

7. Offset the effects of phytic acid, which robs your body of precious minerals.

 

According to Wikipedia: Phytic acid is found within the hulls of nuts, seeds, and grains. In-home food preparation techniques can reduce the phytic acid in all of these foods. Simply cooking the food will reduce the phytic acid to some degree.

 

More effective methods are soaking in an acid medium, lactic acid fermentation, and sprouting. Phytic acid is a strong chelator of important minerals such as calcium, magnesium, iron, and zinc, and can therefore contribute to mineral deficiencies in people whose diets rely on these foods for their mineral intake, such as those in developing countries.

 

It also acts as an acid, chelating the vitamin niacin, which is basic, causing the condition known as pellagra. In this way, it is an anti-nutrient. For people with a particularly low intake of essential minerals, especially young children and those in developing countries, this effect can be undesirable.

 

“Probiotic lactobacilli and other species of the endogenous digestive microflora as well, are an important source of the enzyme phytase which catalysis the release of phosphate from phytate and hydrolyses the complexes formed by phytate and metal ions or other cations, rendering them more soluble ultimately improving and facilitating their intestinal absorption.

 

8. Dissolve proteins by producing protein enzymes, thus loosening multiple peptide bonds so that you can absorb more amino acids into your body. They dissolve four gluten-forming proteins: albumin, globulin, prolamin, and glutalin. They also produce alcohol that dissolves the most stubborn water insoluble protein bonds. These bonds are the reason why so many people have gluten intolerance.

 

9. Inhibit the growth of bad bacteria by: (1) creating a more acidic environment (2) producing anti-bacterial agents, and (3) absorbing all the B vitamins from their surroundings leaving none for the harmful bacteria.

 

10. Have most everything needed for optimum nutritional absorption. To absorb calcium, you need magnesium. To absorb magnesium, you need vitamin E, C, etc. Most of these are in the sourdough microorganisms, thus providing optimum absorption.

 

I have many people share with me that this bread has given them life back. It provides beneficial nutrients that really does a body good. You need the healthy mix of fermentation and slow process to make an excellent bread that gluten intolerant people can eat.

 

I personally recommend using a sprouted flour. My favorite go-to flour is a sprouted spelt flour. I use it in my Kefir bread and my banana bread too. They are wildly popular, even by those who have intolerances.

 

If you are plagued by intolerances, there are definitely steps to take to gain your life back. Are you interested in these steps? Click here to talk with me to obtain a plan of attack. Remember you only have one life; it’s up to you to life it fully and abundantly. What are you waiting for?

 

To your health,

 

Kellie

 

Holistic Health Coach

 

PS: Have you decided it’s time to take the step to take back your health? Yippee is what I say. Click here and let’s talk! What have you got to lose?

 

 

 

Do you have a love/hate relationship with food or yourself?

In dark room

I hope that the time you spend on this journey we call life is a great one for you. One that’s filled with much joy, love, happiness and most of all peace and acceptance with who you are.

 

Last week I shared my story of a young girls’ deepest desires to be accepted and loved and most of all to feel valued!

 

What I’ve learned throughout my life is this….we all need to be cherished, acknowledged, valued and loved. With all of these ingredients, we feel love, accept love and love ourselves.

 

When these things are missing in some way, we tend to look for ways in which to self-medicate, if you will. Whether that’s in the form of self-destruction through alcohol, drugs, sex, food or the wrong relationships.

 

What is it for you? Do you find you have a love/hate relationship with food? Or have you been a seeker of love in all the wrong places? Have you gotten to the place where you say enough is enough?

 

In my many conversations with clients, friends, family, colleagues, the underlying reasons are always the same. We want what we perceive we can’t have. We aren’t being fulfilled in certain areas of our lives.

 

How do you change this? First of all being willing to admit there is a problem, and then being willing to do the work.

 

The work comes in the form of creating an intention, a plan of action and doing the work.

 

Let’s use the example of stress eating. I find that when I’m stressed, I do one of two things, I don’t eat OR I tend to eat all the wrong things. I will find myself raiding the cupboards or refrigerator in search of something, anything, even if I’m not hungry. Do you do this? Have you ever made a run to the store or the drive thru just to satisfy this so-called, “need?”

 

There are definitely tricks and tips that I can help make you aware before you stuff your face, things like mental and physical triggers.

 

Last week I also challenged you with Hour of Health. How many took me up on this? In case you missed it, we were agreeing to spending the first hour of your day on something health related for 3 days. Things like…

 

Preparing a proper breakfast using whole foods

 

Working out (that means breaking a sweat)

 

Meditating

 

Reading something that will improve your health

 

Taking action on a goal that you set for yourself to improve your health

 

So, the big question, how did it go for you? And even bigger, did you keep going past the 3 days that I suggested?

 

When you can set simple goals for yourself AND achieve them, it certainly sets you up with the confidence to push yourself further and set more goals.

 

I’ve always talked about taking baby steps in any new endeavor; this ensures that you are more likely to stick with the new habit that you are attempting to form.

 

So what are you thinking about now? Does any of this resonate with you or with someone you know? Often times, I might not see an immediate problem because I’m too close to it or what about the infamous victim mode.

 

You know what that is right?

 

  • I eat because I’m bored and he/she bought it anyway
  • I just drink in the evenings because I need to unwind from my job
  • My spouse/significant other isn’t on board, so I can’t eat healthy most of the time
  • My childhood was horrific, so it’s not my fault that I eat when I’m stressed.

 

The list could go on and on and on. But I think you get the idea. This is one of those areas that get tricky because often times we don’t know that we’re playing the victim.

 

When we can learn to identify it, we can be well on our way to recovery.

 

I will leave you with this….If I touched on a nerve or you identified something that I said in yourself, and you’d like to make a plan to get unstuck and out of your current situation, let’s chat.

 

Together we can come up with your triggers and an action plan for attacking them every single time they come up. Not only that, but what to do if your partner isn’t very supportive.

 

What’s one thing you know you need to change, but it just seems like you are climbing a mountain and it’s impossible for you? Leave your comments below.

 

To your health,

 

Kellie

 

Holistic Health Coach

 

PS: Click here to chat with me if you’d like to create your own personalized plan to identify and overcome.

 

Bone Broth – How important are the healing benefits?

Chicken Bone Broth

 

I talk a lot about healing and being proactive with your health, but I really haven’t talked a lot about why and the how.

A few months ago I was approached about the possibility of providing some of the healing foods that I prepare for my own family. Which I now do and love every minute of being able to help so many others.

I’ve shared with you that I’m an experimenter by nature, so playing in the healing foods world came naturally to me. I was intrigued by all the claims that surround the benefits of “healing” foods.

Because this is my passion, I dove in head first. One of the first things I began making was bone broth. It’s easy to make and the benefits are spectacular.

I joke with many about this being my “morning coffee”. I pour some broth into a mug that I’ve placed in some hot water, slowly warm and then pour in a splash of raw milk in it. It’s my little slice of heaven in the early morning hours when I’m having my devotional time.

I purely love the essence of this, but wow, the way it makes you feel. Recently I had a woman who I had been coaching on the benefits of broth because her big issue has been healing her leaky gut.

One of the first protocols we started with was bone broth. Her results were spectacular. After just 3 days, she had more energy, she felt better physically and mentally and she couldn’t thank me enough.

She was amazed that just implementing this one little thing could and did make such a big difference. It’s powerful what can and does happen when you’re willing to dive in and nourish your mind, body and soul.

I’m sure you’ve heard me say that our immune system is made up largely (70-80%) by the health of our gut (intestinal tract). Because our modern day diets consist of too much sugar and not enough healthy fats and beneficial bacteria’s, we suffer miserably.

Dr. Natasha Campbell-McBride, author of the book Gut and Psychology Syndrome (GAPS) Nutritional Protocol, she states that bone broth is excellent for “healing and sealing” your gut through your diet.

Bone broth or “stock” play major roles. Because it is easily digestible, it helps heal the lining of your gut, and contains valuable nutrients. Because abnormalities in your immune system are a common outcome of GAPS, and such immune abnormalities can then allow for the development of virtually any degenerative disease.

There are many reasons for making and consuming bone broth into your diet. The following healing benefits attest to its status as “good medicine.”

  • Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion.
  • Inhibits infection caused by cold and flu viruses, etc.: A study published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection
  • Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage
  • Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis (whole-body inflammation).

    Glycine also has calming effects, which may help you sleep better

  • Promotes strong, healthy bones: As mentioned above, bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation
  • Promotes healthy hair and nail growth, thanks to the gelatin in the broth

Benefits of broth don’t end there. As explained by Sally Fallon Morell,

“Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulfur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.”

So you see, it’s important for not only your healing journey but it’s important for so many other factors that are almost like bonuses. Imagine what you and your life will be like once you start inputting health and healing. Do you feel better, look better, have more energy to go live your life out loud? If you’d like to tackle this, and I highly recommend you do, here’s my recipe for Chicken Bone Broth (scroll down about 3 or so). While I also make beef broth, which is done slightly differently, my go to is chicken from pastured birds.

What has been your experience with making and consuming bone broth? New and have questions, ask away. Either way, leave your comments below!

To your health,

Kellie

Holistic Health Coach

When are you going to quit lying to yourself?

Sad girl

This week I have talked to quite a few of you all with the same questions…why can’t I stick to my goals….I really want them?

I always make the statement….”we only do what’s important to us.” I then often get the reply, “It is important.” No it isn’t.

It’s about changing habits and habits are hard to change, especially when we “don’t really want to.”

It’s about change period. There’s a saying that goes, “In order for things to change, I must change.”

A primary reason people hire a coach is to change the way they are doing things, including me. That’s why I have a coach.

I need to change certain behaviors; habits and I need accountability to do the things that I might not necessarily do, if left to my own devices.

You see, we are all human. We say we want certain things, but do we really?

If I were to ask you, how badly do you want to reduce your stress, get better sleep, balance your hormones, lose weight, lower your diabetes meds or anything else that might be of interest to you, what would you say?

If your answer is I want it bad, then you have to be willing to do the work. In my last email, I talked about our society wanting the magic pill and we want everything now. Including our health. I’m here to tell you, it takes work.

Nothing in this life is worth having without some skin in the game, which is your hard earned money, your time and your will to take action.

Without those ingredients, you’ll fail every time! It’s the truth. If I hadn’t invested in my coach, I wouldn’t know what I know today, I wouldn’t be the person I am today and I certainly wouldn’t have hit the goals that I had set for myself.

If you hire a coach and continue to do things the same way, you’re wasting your time and money.

I have the ability, the tools, the knowledge, the accountability that you need. You just have to finally want it. You have to be at the place where you say enough is enough. I’m worth it. There is no price you can place on your health.

I propose to you this: I want each of you; that are up for a challenge, to do the following for just 3 days. It’s called the Hour of Health!

I want you to make the 1st hour of everyday a priority for you and your health. What does that mean? Well, anything like:

Preparing a proper breakfast using whole foods

Working out (that means breaking a sweat)

Meditating

Reading something that will improve your health

Taking action on a goal that you set for yourself to improve your health

You get the idea. Don’t fall into the trap of thinking that what you’re doing is a productive use of this important time, if for example you tell me, well I got up and I walked to Dunkin Donuts and bought some coffee and a small snack (which was healthy) and walked home.

Sorry….that wasn’t productive use of your time. If you don’t walk, then partially ok.

I want you to really plan a healthy breakfast. Make it from whole foods, not a snack, especially if you skip breakfast to begin with.

Fuel up, burn some calories, take quite time to recharge your body, your mind and your spirit. Doing this first thing in the morning will charge your system up like nothing else will.

So are you ready to implement your own Hour of Health?

1. Commit to 1 hour every morning for the next 3 days. I’m taking you into baby steps so it’s manageable and you don’t lose your focus on this.

2. Spend the first hour 100% focused on your health. This means exactly what it says, no skimming Facebook or Twitter, just focus on your health.

3. Set your alarm an hour earlier if you need to in order to make this a priority

4. Keep track of what you accomplish over the next 3 days during your Hour of Health.

By starting your day with these activities that add value to your health, you’ll be amazed at how quickly things can (and will) change. Be completely honest about what you’re doing, no fudging.

If you think that you might not stick to your plan, find a buddy to help hold you accountable. Are you still not sure? Then perhaps you’re not serious about wanting things to change and you’d rather just keep lying to yourself.

Where do you find yourself lying about how serious you are about your health? What needs to change for you?

Comment below or hit the little purple box on the right side that says “Let’s Talk”. Either way, I can’t wait to hear from all of you! See, I’m giving you choices too!

To your health,

Kellie

PS: Did I hear from you? What are you waiting for? Comment below or click here.

What’s your gut say about you?

Ferments

 

When I ask you the question, what’s your gut say about you? What’s the first thing that comes to mind? Perhaps it’s something like, it’s always bloated, or I have gas a lot, or I seem to catch all the bugs going around.

Does any of this sound familiar? Have you heard that anywhere from 70-80% of your immune system comes from the health of your gut? This is why in some circles it’s referred to as your second brain.

There is so much going on inside our gut, it’s like a little city all of its own. It’s actually quite amazing. I read an interesting take on our immune system from my friend Wardeh that I thought I’d share because it helps put this into an easy to understand perspective.

A layer of bacteria protects the gut wall, also known as the digestive tract. In a healthy adult, that bacteria weighs between 2 and 4 ½ pounds. This is the heart of the immune system and here’s why.

Think of the digestive tract like a pasture. The gut wall itself is the soil. The beneficial bacteria that reside there are the various grasses, herbs and legumes covering the soil. These plants, a highly organized system, act as protection against invasion and erosion. There are some opportunistic plants in the pasture too, as well as various passerby floating in the wind, but the healthy plants keep everything at bay and tightly regulated by out-competing it all.

However, if the beneficial plants in this pasture are damaged, the soil will be exposed to anything else that comes along and takes root, such as a virus, fungus, pathogen, or toxin. Over time, further erosion and stripping occurs. Eventually, the enemy invaders may take over completely. They will continue damaging the soil, sucking up nutrients and spreading disease.

Remember, this analogy is about the gut and the microbial population. But don’t think for a second that what happens there is isolated. No, our overall health is intimately tied to this balance of organisms. When the good buys are in charge, they facilitate efficient absorption of nutrients from food. They neutralize potential toxins and anti-nutrients. They produce antibiotic, anti-tumor, anti-viral, and anti-fungal substances. And certainly not last or least, the acids they give off make the gut all an uncomfortably acidic place for pathogens.

There is so much evidence that suggests that compromised gut health leads to development of food allergies, sensitivities and intolerances. There are many others, including myself that believe that good gut health can improve these conditions, as well as reverse or significantly improve diseases such as depression, autism, dyslexia and other mental diseases.

This circles back to my belief in eating or consuming fermented foods and beverages daily as a way to supply our bodies with beneficial organisms to keep the health of our gut running smoothly. When our gut works optimally, it has the ability to nourish the rest of our body, which also includes the immune system.

The end result in this…..your immune system relies on the health of your gut. How healthy is yours?

I mentioned fermented foods and beverages as some of the sources for helping your gut stay healthy or if already compromised, help heal it or greatly improve it.

My love for fermented foods came about as an experiment really. The more I’ve dabbled in and taught classes of how to, the more I truly love the magnificent abilities that these foods have.

Not only is it a way to be super-efficient with our resources, saves time and money, but it has the ability to give so much more! Not only the pure pleasure of eating or drinking them, but the art and craft of preparing them.

Have you tried any fermented foods or consumed any fermented drinks? If so, what was your experience? Share below. I can’t wait to read your comments.

Here’s to abundant health,

Kellie