Many health and wellness blogs this time of year focus solely on food – how to avoid it and what to eat. We know food is a central part of this season. Families gather around the table for a full feast. We attend back-to-back Christmas parties which, of course, have tons of food. Then don’t get me started on all the sugar that’s around this time of year! But this year, I want to give you 7 tips on staying healthy during the holidays that aren’t about food.
7 Tips on Staying Healthy During the Holidays
This wouldn’t be a Chelsie Ward Wellness blog if we didn’t talk about looking at health from a holistic approach. These 7 tips on staying healthy during the holidays focus on the whole body – mind, body, and spirit. Our goal is to coach you to honor your body during this Christmas season.
1. Get a Good Night’s Sleep To Better Handle Stress
There’s no doubt that with all the Christmas parties, errands, and family gatherings that the holiday season is exhausting. To add to that exhaustion, you are exposed to unhealthy foods, family stressors, and eating too much sugar. All of that impacts your energy levels. If staying healthy during the holidays is a priority of yours, then you need to get a good night’s sleep to better handle the stress.
While this tip is a short-term solution for the holiday season, getting sufficient sleep directly correlates to your health in the long run. According to the Division of Sleep Medicine at Harvard Medical School, insufficient sleep has links to obesity, diabetes, cardiovascular disease, and decreased immune function.
2. Take a Walk Early In The Morning
Even if exercise is on the backburner during this season, your body still needs to move. Take a walk early in the morning before you travel or spend time with family. You’ll be less likely to indulge because your body has already been energized by the activity. You won’t be reaching for that extra piece of peppermint bark or the next cup of coffee to keep your energy levels high.
3. Focus On Low Intensity Exercise
If you want to continue your exercise regimen through the holidays, focus on low intensity exercise. High intensity exercise can actually add to the stress and cause more weight gain during the holidays.
4. Add Appropriate Supplements Into Your Diet
The holiday season can cause ruin on the body, especially with the average sugar intake spiking. We’re consuming foods that are causing imbalance in our gut. Supplement appropriately to suit your body’s needs.
There are a couple options to add appropriate supplements into your diet. First, you can take a full spore based probiotic and multi-vitamins to round out your diet and give your liver extra support for the toxic burden that holiday festivities may bring.
Deep breathing and meditation is often overlooked because mental health often isn’t valued as much as physical health. But this practice can help you destress, stop anger or rage from turning into something you’ll regret, and ultimately make you happier.
Let’s practice right now!
Breathe in 4 counts. 1. 2. 3. 4.
Hold 4 counts. 1. 2. 3. 4.
Breathe out 4 counts. 1. 2. 3. 4.
Hold 4 counts. 1. 2. 3. 4.
Do this for a couple minutes. Feel free to stop reading right now and set a timer.
Feel better? You can do this for a couple minutes at a time and then work your way up to longer periods of times. This practice will help shift your nervous system into a relaxed state.
When can you do this? Just about anytime. To start, I suggest you practice deep breathing when you wake up, feel stressed, and/or before meals to help digest your food.
6. Spend Your Valuable Time With Positive Relationships
There’s a direct correlation between relationships and your health. When we’re surrounded by toxic people, we start thinking toxic thoughts. Toxic thoughts become actual toxins and impact us physically. We resort to coping mechanisms such as emotional eating or avoidance of supporting people.
Pick a few people that energize you and give you joy. Stick close to those people, especially when you’re going to be around those toxic people. If you need to step away for a few moments to practice your breathing, do so.
7. Declutter as You’re Cleaning
Christmas is now over, and you’re taking down all the decorations. This is a perfect time to declutter as you’re cleaning and repacking those Christmas decorations. Throw out anything broken or not serving a purpose anymore. When putting back your living space to the way it was before, evaluate if the way you had before stressed you out or brought you peace and comfort. As you bring in the new and put away the old, Marie Kondo your home. Get rid of things that no longer serve you or give you joy.
When we declutter our lives, we declutter our minds.
It’s Your Choice To Be Healthy
In conclusion, you have a choice to make. Are you going to settle into old, unhealthy habits over this holiday season? Or are you going to work towards staying healthy? It’s your choice.
October is Breast Cancer Awareness Month. One of the most
powerful tools when it comes to breast cancer is PREVENTION. Two keys to
prevention are micronutrients, and open detoxification pathways. We can prevent
tumors by providing the body with appropriate micronutrients, and we can repair
cellular damage by daily detoxification.
You may have heard the term “estrogen dominance.”
It’s one of the common hormone imbalances people experience today. It’s a
common cause of PMS, fibroids, infertility, and symptoms of menopause that we
assume are a normal part of life. We also see problems with estrogen in men
that can lead to prostate cancer, weight gain, and low libido. Thousands are
struggling with this today and don’t even know it. There are many symptoms associated
with estrogen dominance, but breast cancer is one of those. It is often caused
by the body’s inability to detoxify estrogen appropriately.
Estrogen is essential in the body. It’s important for
reproductive health, skin, bones, and even contributes to us psychologically.
When it’s in the body in excess, it can be converted into dangerous metabolites
that cause DNA damage or drive specific cancers in the body.
Estrogen dominance is a problem today because we’re exposed
to xenoestrogens and many other chemical estrogens in our environment. These
cause disruptions in our endocrine system which lead to excess hormones in the
are we exposed to this toxic estrogen?
Cosmetics and personal care products
are a big source. Things like shampoo and conditioner, makeup, body lotions,
and perfumes have endocrine disruptors. This is not only true for estrogens,
but also progesterone. Many of those lip plumpers or wrinkle reducers have
hormone disruptors in them. I use an app called Think Dirty
and it allows me to scan my personal care products to get rid of the ones that
have known endocrine disruptors.
Household cleaning products, air
fresheners, candles, and other fragrances we use in our homes can also disrupt
our hormones. You can use the EWG app and begin to switch some of your toxic
cleaning products with non-toxic versions.
Plastics are another big source.
There was a big movement to remove plastics from our home that contain BPA. The
problem is that BPA is not the only plastic hardener out there that disrupts
our hormones. So be careful purchasing bpa-free products because that doesn’t
necessarily mean they’re safe. Many of these products have been replaced with
other plastic hardeners such as BPS, which is even more toxic than BPA. Work
toward removing plastics from your home and use glass drinking bottles and pyrex containers, especially when using them
to heat foods or beverages.
Xenoestrogens can also be found in
our food. The best way to avoid these endocrine disruptors is to eat organic
foods that are free from pesticides and herbicides. Also, purchase grass-fed or
pasture-raised meat that is not fed hormones or antibiotics. Consuming cleaner,
organic, and local foods increases your vitamins and nutrients, which is
another way to prevent cancer and other diseases.
Doing small things every day that help limit your exposure
to hormone disruptors can make a huge difference in the prevention of cancer
and disease. Another way you can keep estrogen metabolism working for you and
your body is to make sure that you have key micronutrients on board. Things
like magnesium, vitamin B6, vitamin B3, vitamin A, and cysteine are key
nutrients for hormonal health. Lacking proper nutrition sets the stage for more
serious illness like cancer to invade the body.
One of the tests I love to run is a micronutrient panel,
which gives me guidance around whether or not I need to take steps to correct
imbalance. Another great test for determining excess estrogen or an imbalance
in hormones is the DUTCH test. This test can give insight into whether or not a
person is estrogen dominant, or if a person is preferring a detox pathway that
opens them up for DNA damage or a greater potential for cancer. These are great
tests that allow us to take a peek inside the body and make corrections before
a disease process begins.
the right building blocks is a key component.
Every person is unique, inside and out. And there are many
things that affect our own personal nutritional needs, including age,
lifestyle, metabolism, prescription drug use, illnesses, and whether or not a
person is even absorbing nutrients. Cleaning up the body and repairing cellular
damage is a great way to prevent hormonal imbalance that can lead to things
like breast cancer and other disease processes.
cancer health is so much more than a mammogram.
Speaking of mammograms, thermography is actually a safer,
painless, and more accurate alternative. Thermal imaging is a diagnostic
technique that allows for early detection. While detection is an important
part, the key is that we know how to reduce toxins from our environment that
are contributing to breast cancer and other diseases.
We talked about some of the ways you can reduce your
exposure to cancer. These are great tools to help you reduce the risk factors
so you can decrease your chances of ever getting cancer.
Cancer doesn’t happen overnight. We talked about some of the
risk factors like heavy or painful periods, fibroids, weight gain, and
infertility. Other things to consider are, ovarian cysts, adult acne, chronic
fatigue, or autoimmune conditions. If you’re suffering from any of these things
or have a history of breast cancer in your family, or a history of a diet high
in processed foods, something like the DUTCH hormone test could be beneficial
when it comes to prevention.
The awesome thing is, even if you have a genetic
predisposition, you don’t have to be another statistic. You have a choice to
take your health into your own hands.
If you prefer video version, catch this 7 minute video with
the same information.
When we find something that truly drives us, and we know why, then we can set our focus on getting there, and the rest just kind of happens. That’s exactly what happened with me. Today I want to start from the beginning and tell you a little bit about why I do what I do.
I grew up on a typical Standard American Diet, however, my family was blessed with fresh farm foods, straight out of my grandparents garden. Like many of you, I also snacked on a lot of those fast food items growing up, like candy bars and sodas. I loved a good Snickers bar.
My symptoms of sickness actually started when I was a child. I remember my mawmaw looking at me one day and saying, “child you get every sickness that comes down this family line.”
What was she talking about?
Blood sugar issues, inability to pay attention, gas, bloating, diarrhea, constipation, nausea after meals. These were just some of the things I was experiencing as a very young child.
To my doctors, these things were called IBS, hypoglycemia, and ADD. This was me in grade school. The older I got, the more diagnoses I received. In college, my doctors called it depression, anxiety, hypothyroidism, and then came the dreaded perimenopause at age 29. Now all of these were just diagnoses, not to speak of the symptoms that actually came with them.
Migraines that lasted sometimes a month with no relief, chronic fatigue that would land me on the couch for a daily nap, sugar addiction, hair loss, stuttered speech, foggy thinking, poor memory and concentration, chronic pain and inflammation, acne… the list goes on. This list kept growing and growing, year after year, with no end in site.
I decided that I would not live like this forever. I made a decision to get well, no matter the cost. I didn’t care how much time, money, effort, or pain it took. I was determined. One of the things I ask anyone who comes to me for advice on health today is, “rate yourself on a 1 out of 10 – how committed are you to living symptom-free, or as close to it as possible?” When you’ll do anything to change your current circumstances in your health (or any area for that matter), then you’re ready. It’s unfortunate, but I’ve had to turn people away who weren’t committed to making the changes needed to live in health.
What many people don’t tell you is that for some people, it’s hard work. When I started looking at what it would cost me to get well, I never worried about the finances- and we weren’t rich. It was everything I felt like I was giving up to get there. If the truth be known, that’s probably why I stayed sick for so long. I wasn’t ready to be well. I see people in that same place every single day, and it saddens me.
As a nation, we are getting sicker every year. How is that, when we’ve advanced so much in the field of medicine? I imagine it has a lot to do with the fact that we’re relying on big business to tell us what to put on the end of our forks, and what pills to take for our ailments.
We’ve forgotten the simple principles of healthy living, but another missing component is that there is so little education on the amount of toxins in our environment and in our food that we aren’t even aware of what we’re doing to our bodies to cause them harm. We’re also not educated on how to get rid of these toxins once our bodies become sick and diseased because of them.
What can we do about it?
On my journey to health, I learned that many of the chronic ailments we deal with on a daily basis can be taken care of by getting back to the basics of healthy living as our ancestors did, and implementing protocols that help us rid much of the toxicity we bring in on a daily basis, not only in our physical bodies, but in our minds as well.
It’s important that we begin to take an active role in our health instead of letting someone dictate how it should look for us. Our bodies are intelligent, but we were never intended to live on chemicals and call it food. Our convenience driven society has us in a place of sickness, and it’s my greatest desire for you to understand that you don’t have to stay there forever.
Hippocrates said it well, “if someone wishes for good health, one must first ask oneself if he is ready to do away with the reasons for his illness. Only then is it possible to help him.”
In the book I wrote, Healed His Way, you’ll find many of the same resources that I used to heal my body naturally, the way God intended. I use those same healing principles with the clients I work with today. They can work for you too.
It starts with you. You have a choice to bring health and healing into your own body. You make those decisions every single day, whether you realize it or not. When you’re ready to heal, your teacher will appear.
I’d like to share with you a recent testimony from a client so that you understand how simple this process can look. My client is very similar to me. She came to me at age 22. I fell in love with the idea of helping her, because it was about the age I was when I started feeling my symptoms kick into high gear. When she came to me, she was looking to relieve what she called, “period episodes” right before her menstrual period began. Short story… This was so severe for her that she got so physically ill that she would pass out and even ended up in the hospital the week before we started working together.
Listen to what she has to say:
” I was looking to relieve period episodes/cramps. I would say it’s a 180-degree turnaround. I went from living in fear of what would happen when my period starts, eating foods that made me feel sluggish, not being very active or energetic throughout the day to a new version of me. Now I feel great with little to no symptoms. I don’t even know when my period is about to start. I eat healthy and I love it. I go to the gym because I want to, and feel awake and energetic throughout the entire day! My greatest accomplishment is that I have learned to do what is right for my body; I understand what certain foods do to my body; and I now take action to make the right food choices every day! I enjoyed working with Chelsie because of her honesty, confidence, encouragement, wisdom, and willingness to help me understand and go through the process with me. She is very relational and caring! She created the perfect plan that fit exactly what I needed. Her goal was to help me get to the root of my issue, resolve it, and to help me overcome whatever I was facing.
Thank you Chelsie for teaching me and walking with me through my health journey. I know things that I never learned in school about health. I am now confident and feel free to do the things I love (like travel) without feeling anxious or fearful of what could happen because of my health. I am beyond grateful to God that our paths crossed and that you imparted such wisdom and knowledge. Thank you for your passion and excitement and for changing my life!”
Tanya Yaremkiv Engelwood, CO
What are you doing to live your best life?
I encourage you to take authority over your future self today, whatever that may look like. Only you can determine what optimal health will look like for you.
Make today amazing, because you are amazing, and you deserve an amazing day!
I’m currently in the middle if a cleanse challenge with a group
of phenomenol ladies. I’ll say, for most people, cleansing brings weight loss –
especially if it’s done right. But my experience tells me that weight loss is
more than a simple diet. It can look quite different for a lot of people.
So many diets fail because they treat us human beings as if we were calculators. And the truth is, it’s not that simple. You can’t just say something as simple as high fat low carb works for everyone. Another truth for you– all diets work– at least for a period of time. And depending on if you have found the right one for your body or not, will determine how long it works for you. If they didn’t work, then people wouldn’t do them.
So why do we fail?
1. We don’t work on toxin removal
2. We give up way too soon
3. We aren’t honest and cheat our way through
4. We aren’t on the right program for our individual body
When we create a change in the body, the body begins to
respond. So something as simple as going on a diet and removing things like
starchy carbohydrates or sugar or sodas or junk food will give us somewhat of a
And as a matter of fact, a lot of people stop dieting because they hit a plateau. But the truth about a plateau is that it’s also normal.
Plateaus can actually happen for many reasons.
1. The body holding water in place of the fat. It does this
as an energy saving mechanism. And when the body realizes you aren’t going to
refill those cells with fat, you’ll release it. That’s why some days on a diet,
you’ll wake up 3 pounds lighter and wonder how you lost all that mover night.
2. Body fat to muscle ratio Exchange. If you’re exercising,
you’re gaining muscle and the exchange prevents the scale from moving. Plain
and simple. BIA ( bioimpedance analysis) is a more accurate way of measuring. It
looks at more than just weight and can measure things like water and fat % as
well. If you talk to my clients, they will tell you that I believe your
bathroom scale is a big liar.
3. Inflammation. Releasing fat and toxins as well as stress
on the body, even in the form of good stress like exercise can lead to small
amounts of inflammation.
The reasons for plateau above are just a few obvious ones, but as I said earlier, the body is not that simple, and if we trust the process and keep pushing, we will overcome the plateau, if we’re on the right plan for our body.
What if you feel like you’re doing everything right with no
You’re eating supposedly the right Foods, doing your aerobic
activity and weight lifting exercises, getting appropriate sleep, ridding your
body of toxins the best way you know how, and implementing stress-reducing
practices. You’ve been meditating, praying, starving, fasting, fueling yourself
on excess protein, trying diets like keto that supposedly work for everyone.
You get the point.
As I mentioned earlier, the body is not a calculator and
sometimes all of those things are great, but what if you have not found the
root to your weight problem?
What if eating all those healthy foods are actually poison in
your system? Take salmon, for example. It’s a healthy food for most people, but
if you have a sensitivity to it, then you’re actually adding fuel to your fire
of inflammation every time you consume it.
Food sensitivities are just one piece of the puzzle that I like to investigate when helping someone implement a healthy lifestyle change that will actually help them get to the root of their issues so they can live a life of freedom from the yo-yo diet.
There are many things that can upset our systems in a way that prevents us from overcoming our weight and metabolism issues. Things like:
-Eating the wrong foods for your body or in the wrong ratios
-Problems digesting your food appropriately or not absorbing
-Overgrowth of certain gut bugs or imbalance
Yep! You heard me right gut bugs can get in the way of you losing excess body fat. What am I talking about here? Parasites, bacterial infections, fungal infections, yeast. These are all things that can live in our bodies, but we need to get rid of certain ones and the balance of these bugs needs to be addressed. And the great thing is, you can test your gut to see what’s in there.
I love to empower those who are overweight and sick for
unknown reasons so they can get to the root of their health issues and live the
life they desire. Truth is, you were created for greatness. You were created to
live a life of free from sickness. You should not struggle everyday for the
rest of your life, whether it’s in your weight or suffering from nagging or
chronic symptoms like headaches, fatigue, food cravings or anything else for
How long have you been struggling, friend? That is a very
important question. And what are you willing to do to end that struggle?
After dealing with symptoms of sickness in almost every organ
system of my body, I worked with some of the greatest mentors in the field of
functional medicine and have gained knowledge and understanding on how to
implement protocols that have helped thousands of others get to the root of
their health issues so they can truly live the life of their dreams.
What are you waiting for? I remember being sick of being
sick. My rock bottom was after years of suffering silently. I know you may be
doing the same right now. Or maybe you’re complaining. Either way, there’s hope
for you! All it takes is the right plan.
I’ll be sharing more about my journey and what I’ve done to
get well and help others do the same in upcoming articles. So stay tuned.
And if you feel a connection in a way that encourages you to do a little detective work in your own life, I’d love to share more about how you could do that. My book, Healed His Way is a simple straightforward read, and it’s a great place to start. And when you’re ready to go deeper with some one on one support, I’ll be here to provide you with the resources you need to do that.
I’m wishing you an amazing day of health and happiness!
Here’s an 8 minute video on the same content if you’d rather tune in here.
I receive a lot of questions about foods containing gluten.
And that’s why I’ve dedicated my past 2 health articles to the subject. You may
say, “you seem a little obsessed with gluten. What’s the truth about this
food?” I’ll share a little bit more today, in a different light. Let’s
look at one of the questions I get posed often.
“If it was good enough in the biblical days,
what’s wrong with it today?”
This is where my interest is piqued because I love the word
of God and I love science and nutrition.
In the biblical days, the harvesting of wheat was an annual
event. An abundant harvest was a sign of abundant blessing. Wheat and bread
were also seen as acceptable sacrifices to God. Jesus even spoke about bread,
saying that He was the bread of life. He taught us to pray and thank God for
our daily bread. He even performed miracles and multiplied bread to feed
While all of these things are true, nowhere in the Bible does
it tell us that bread was created to be a staple and sustain us and provide us
The big problem was discussed by cardiologist, Dr. William
Davis, in his book called Wheat
Belly. Like many of the foods we know today, the crossbreeding of
wheat and non-wheat began many decades ago, in hopes that we would yield a
higher crop. It worked!
The problem is, today’s wheat isn’t even wheat after using
chemicals, high-dose gamma rays, and x-rays. Over the years, we’ve seen about a
400% increase in things like celiac disease, diabetes, obesity, and other
inflammatory diseases. This hybridization decreases the amount of amino acids
we receive as well as the nutrient content. He recommends that everyone
completely eliminate this food for that very reason.
So, is this gluten free craze really a big deal
or is it just another flawed fad?
Here’s where the science comes in.
Gluten has been found to either contribute to or cause over
200 disease states, some of them being heartburn, anemia, thyroid disease,
autoimmune disease, depression, migraines, chronic fatigue, gas and bloating,
dizziness, skin rashes, gallbladder malfunction, and even infertility.
My personal experience is that I had EVERY symptom above
except autoimmunity and infertility- likely all related to gluten exposure and
Here are a few other pieces of information that
come from the research:
Consuming excessive amounts of gluten can cause either
excessive weight gain or excessive weight loss.
Children with hyperactivity and learning disabilities who are
placed on a gluten-free diet typically respond very well and show improvement
Gluten can be found in cosmetics and body care products and
can cause the same problems as if it were consumed through food.
You may ask if it’s worth giving it a shot, giving up gluten.
I know how difficult it can be to remove foods like this from your diet. I know
the cravings, the addictions, the comfort, and feeling like you have no idea
what to eat when you remove certain foods or food groups from your diet.
I will also tell you 100 times over that I didn’t realize how
important my health was until I hit rock bottom and had none left. If you asked
me today what I would be willing to experience the healthy life that I have today,
my answer would be, ” all I have to give!” There is no food worth
losing your health over, and there is no amount of money I would not be willing
to spend to be where I am today. To me, food is a tool and money is a tool. You
simply can’t put a price on health, no matter what you must give up.
It can take up to 3 years to repair the body and recover from
gluten induced disease. Every time you’re exposed, it extends the healing
process. The best way to test for gluten sensitivity is through DNA lab testing,
or just remove it as Dr. Davis suggests.
My desire is for you to feel better than you ever remember
feeling in your life so you can live your best life. You are made to live a
life greater than you can probably imagine right now, and truth is, if you
don’t feel like it, then you simply won’t do and be all you were created to.
If you are looking to gain access to the tools you need to
investigate your health concerns further, I’d love to take the opportunity to get
to know you a little better and offer feedback on a Complimentary Discovery Call.
In my last article, I talked about warning
signs your body gives you when something isn’t right. I mentioned several
inflammatory foods like grains, dairy, sugar and artificial sweeteners, soy,
and alcohol. These are some of the most inflammatory foods you can put in your
body. The list is not all-inclusive, but it’s a good start.
So How Do You Know If You Should Remove These Foods?
The answer is simple. You could run a range of food
sensitivity panels, or you could just remove known inflammatory foods for at
least 30 days to see how your body responds, which is known as an elimination
diet. Starting with the ones mentioned above is a good start, but if there are
additional foods you feel your body doesn’t respond well to then go ahead and
remove those during this time as well.
Do Elimination Diets Work?
The truth is, there is a little controversy here. The foods
that are recommended for removal on an elimination diet are typically those
that many people have a reaction to. But as we know, everyone’s body is not the
same. The best way to learn which foods you react to is to run a food
sensitivity panel. This gives a clearer picture of what’s going on in the body
when a particular food is consumed. The reason this is the case is because
there is sometimes a delayed reaction, and it can be hard to tell which foods
are actually causing it.
You also want to consider that one man’s meat is another
man’s poison. Take a healthy fish like salmon for example. It’s a healthy fish,
right? But what if you’ve developed a food sensitivity? If that’s the case,
then that healthy salmon could actually cause an inflammatory response in your
body, which in turn leads to stress on the body and can have all sorts of ill effects
in the long-run. The great thing about food sensitivities is that we can
usually remove the foods, heal the gut, and reintroduce those healthy options
again later on down the road.
Common Mistakes People Make When Eliminating Inflammatory
I’ll use gluten in my examples below, but this is true
for all inflammatory foods.
Removing one and not all inflammatory foods. If your body is having an inflammatory response to something you’re consuming, and you don’t work to remove all the things that could be causing inflammation at the same time, it may be difficult to recognize a positive/negative response from removing certain foods. For example, if you remove gluten, but fail to remove dairy, then you could still continue to have those symptoms in your body related to gluten exposure. One reason is because gluten and dairy have similar molecular makeups and when the body is attacking one, it will likely attack the other as well. This is true for many food groups.
You don’t give the body enough time to respond. I hear people say all the time, “I tried gluten free and it didn’t work for me. We can actually have delayed reactions to foods when there is a sensitivity in the body. We tend to think of it in the same way as we do a food allergy sometimes, but the 2 are quite different. Your body can react to a food or other substance for up to 3 weeks, so if you only give it a couple weeks and call it quits because you don’t see a change, then you may be giving up too soon. Again, commit and stick with it to give your body the time it needs to respond.
You aren’t satisfied without your dairy or
gluten. I get it. I love those foods too. But much of our dissatisfaction
after a meal when eliminating inflammatory foods comes down to 2 things.
1) Not eating enough protein, fats, and carbs to
actually fill our bellies. Filling up on processed foods makes us feel
satisfied because that’s what we’re used to.
2) Food cravings, which can be expressed in the
form of hunger.
The way you can avoid this is to make sure
you’re eating enough, and to balance your plate with plenty of healthy meat, cooked
vegetables, and even starchy vegetables until your body begins to adjust. If
you truly are hungry, then eat more of the whole foods and play around with
your ratios of carbs, fats, and proteins to find your unique ratio. This
depends a lot on how fast you metabolize certain foods. So if you find that
you’re super hungry and tired within an hour or 2 after consuming a plate full
of veggies, then try adding more dense proteins and see if that helps. Play
around until you find the ratio that works for you.
Filling up on gluten free processed
alternatives. If you’ve read my book, “Healed His Way,” then you know I
discuss this in detail. Foods that are labeled as gluten free are not always
truly gluten free, and if you are attempting to avoid gluten, then you want to
focus on whole foods instead of gluten free snacks. This is not to say you
can’t snack on a food from a bag here and there, but if you do, look for grain
free over gluten free. Why? Gluten free is not technically gluten free. It’s a
big lie! “What? How can they do that?” you ask. Gluten, by the FDA’s definition
does not include ALL types of gluten. It only includes 1 type, called gliadin. While
the 2 main types of gluten found in wheat are gliadins and glutenins,
they are not the only types. Gluten free foods do not take into consideration
the other types, because by FDA regulation, they are not required to. So, if
you are consuming a piece of bread labeled gluten free, is it really? Likely
not. The best way to avoid it is to avoid grains altogether.
Starting a countdown timer to the end of elimination
challenge and just going back to old habits when it’s done. Consider paying
attention to your body when you eliminate certain foods. Take an inventory. How
do you feel? What is your mood like? Do you have more energy? If you are seeing
positive change, why would you jump back into the same old habits that were
giving you negative results? If you choose to bring those toxic/inflammatory
foods back in your body, the best way to do that is to go very slow. Introduce
foods one at a time, and pay attention to your body. Give the food a couple
weeks, and if there are negative effects, then consider removing it for good.
As I said before, if you’re body is not responding well to a certain food then
it is causing inflammation and with that comes disease.
My favorite way to find out how your body is responding to a
particular food or group of foods is to test for specific food sensitivities by
running appropriate lab tests that show the foods you’re reacting to. And when
you do this, I would highly recommend removing all of the foods on this
inflammatory food list while removing anything that shows up on your food
sensitivity panel. These tests are not all created equal. So work with a health
professional to help you understand which tests are right for you.
But here’s a little recap – leaky gut forms when tight
junctions in the gut become compromised or loose, allowing things like toxins,
pesticides, and large food particles to pass into the bloodstream where they don’t
belong. When this happens, the body elicits an attack on these particles. When
certain foods are seen as a foreign invader, they cause inflammation in the
body. So that’s exactly why you may see some of the foods you consume on a
regular basis show up on a food sensitivity test. Your body is simply attacking
it because it doesn’t belong in the bloodstream. The only thing that belongs in
the bloodstream from our food is things like vitamins, minerals, amino acids,
and other nutrients. The actual protein is a foreign invader to the
In the event that you are looking for your own health
practitioner, I would love to hear more about your unique story and help guide
you as you work to resolve those. You can access my services here and if you
would like to chat after reviewing them, simply fill out the form on my site
for a complimentary
discovery call to schedule your appointment. I’m here to see you succeed in
reaching all your health and wellness goals.