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​Eating the right foods can make a world of difference in your overall health. One area that isoften overlooked is gut health. While probiotics have become an increasingly popular way toimprove gut health, prebiotic foods should not be overlooked. Prebiotics are foods that feed thebeneficial bacteria in our gut, which can help promote good digestion and regular bowelmovements. Let’s dive into what you need to know about prebiotics and how they can benefityour gut health.

What Are Prebiotics?

Prebiotic foods are special kinds of dietary fiber that feed the “good” bacteria in your digestivesystem—known as probiotics—that are already present in your intestines. By feeding thesegood bacteria, prebiotics help them grow and multiply so they can do their job properly. Ahealthy balance of “good” bacteria helps keep your digestive system functioning well, makingprebiotic-rich foods a great addition to any diet.

Where Do I Find Prebiotic Foods?

Prebiotic foods come from many different sources, includingplants and animal products such asdairy. Plant-based sources include fruits, vegetables, legumes (beans), grains, nuts and seeds.In general, unrefined carbohydrates with a low glycemic index will provide the most benefitwhen it comes to prebiotics. Someexamples of pre-approved plant-based sources of prebioticsinclude artichokes, garlic, onions, leeks, asparagus, bananas, and whole grains like oats orbarley. Dairy products such as yogurt and kefir also contain natural probiotics that help promotegut health. (Always choose organic dairy!)

How Can I Incorporate Prebiotic Foods Into My Diet?

Incorporating more prebiotic-rich foods into your diet doesn’t have to be difficult! Start by lookingfor recipes that use some of the common sources listed above,like onions or garlic for flavoringor adding banana slices to breakfast cereal or oatmeal for extra sweetness and nutrition. Youcan also add cooked beans and legumes such as lentils or chickpeas to salads or soups foradded texture and additional fibercontent (which is beneficial for digestive health). Adding plainGreek yogurt containing live active cultures on top of fruit makes a great snack too!

Takeaway

Eating more prebiotic-rich foods is an easy way to support your gut health without having to takesupplements or pills!

By focusing on incorporating more plant-based sources such as fruits,vegetables, legumes (beans), grains, nuts & seeds into meals & snacks throughout the day, youcan easily get enough prebiotic food into your diet while also enjoying their delicious flavors!And if you don’t eat dairy products like yogurt & kefir, there are still plenty of other optionsavailable that contain naturally occurring probiotics–so there really issomething for everyone!So don't forget about adding some tasty prebiotic foods into your daily routine today-you'll beglad you did!.

For more help with gut health, or just overall health and weight-loss contact me here

Theresa

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If you’ve ever experienced an upset stomach, bloating, or other digestive issues, you know how uncomfortable and inconvenient they can be. While there are many potential causes of digestive issues, one of the most common is poor gut health.
 
Many people experience chronic gastrointestinal symptoms without realizing that it could be a sign of something more serious. To help diagnose and treat your gut health problems, here are five signs you may need to support your gut health.
 
The 5 Signs You Should Look For 

1. Abdominal Pain - Abdominal pain is a common symptom of poor gut health, but it can also have other causes, such as food allergies or stress. If your abdominal pain has no identifiable cause and persists for more than a few days, it could be a sign that your gut needs some extra attention. 
 
2. Bloating - Bloating is another common symptom of poor gut health and can range from mild discomfort to severe pain. If you experience persistent bloating after eating certain foods or if your bloating does not go away after several days, it may be time to consider supporting your gut health with dietary changes or probiotics.
 
3. Fatigue - Fatigue can often be linked to poor nutrition and/or inadequate absorption of nutrients due to improper digestion in the stomach and intestines. Poor digestion can also lead to nutritional deficiencies, which can contribute to feelings of fatigue throughout the day.
 
4. Skin Problems - Skin problems such as acne, eczema, psoriasis, and rosacea have all been linked to poor digestive health because the skin is responsible for eliminating toxins from the body that are not eliminated through normal digestion processes in the intestines or liver. Improving your digestive health will help eliminate toxins from the body more efficiently and reduce skin problems associated with poor digestion.
 
5. Weight Fluctuations - Unstable blood sugar levels caused by improper nutrient absorption in the gastrointestinal tract can lead to sudden weight fluctuations even when maintaining a healthy diet and lifestyle habits such as regular exercise. Supporting your digestive system by taking probiotics or consuming fermented foods will help stabilize blood sugar levels throughout the day, making it easier for your body to maintain a healthy weight over time.
 
Takeaway:

The importance of having good gut health cannot be understated; it goes beyond just avoiding an occasional bout of indigestion or bloating – it’s about overall well-being! By being aware of these five signs you may need to support your gut health, you can take proactive steps towards improving your digestive system so that you can enjoy life feeling fit and energized!                                                                                                                                                             
If you are experiencing any of these symptoms, talk with a physician who specializes in functional medicine—they will work with you on an individual basis to find solutions tailored specifically to your needs!

​Here's to your health.

​As mentione a few weeks ago....Stress is a normal part of life, but when it spirals out of control, it can have a huge impact on ourwell-being. Fortunately, there are many things we can do to manage and reduce stress.

Breathwork is one such approach that combines focused breathing exercises with mindfulnesstechniques to help us relax and cope with the pressures of everyday life.

What is Breathwork?

Breathwork is an umbrella term for several different types of breathing exercises designed to help people relax and ease their stress. It typically involves slow, deep inhales and exhalesthrough the nose while focusing on your breath and body sensations. This type of breathing helps to activate your parasympathetic nervous system, which calms the body down andreduces stress levels.

Manypeople also find that breathwork helps them gain insight into what they’re feeling or why they’re stressed in the first place. The Benefits of BreathworkThe benefits of breathwork are numerous, ranging from improved physical health to bettermental well-being.  Regular practice can help reduce anxiety and depression, improve sleep quality, increase energy levels, boost immunity, reduce inflammation, improve focus and clarityof thought, promote feelings of calmness and relaxation, and overall just makeyou feel good!Additionally, since breathwork doesn't require any special equipment or training, it's easy to doanytime and anywhere—it's a great way to relax after a long day at work or before an importantex am.

How To Get Started With Breathwork  

Getting started with breathwork is easy! All you need is a comfortable space where you won’t be disturbed for 10-20 minutes (you may want to set aside some time every day for this). You can

Start by simply sitting in a comfortable position with your eyes closed (or open if you prefer) and taking deep breaths through your nose for several minutes until you start feeling relaxed. Thereare lots of online resources available that will walk you through more advanced techniques like alternate nostril breathing or pranayama if you're interested in exploring further.

Takeaway:  Stress affects us all at some point in our lives, but luckily there are ways we can manage iteffectively without relying on medication or other drastic measures. One such approach isbreathwork—a combination of focused breathing exercises and mindfulness techniques thathave been proven to reduce stress levels significantly when practiced regularly over time. It'seasy enough for anyone to get started right away, so why not give it a try today?Who knows—it might just be the key to unlocking better mental well-being

Here's to your health 
​Theresa

Fruits and Veggies That Help to Burn Fat
For a well-balanced diet, you need to have plenty of fruits and veggies in addition to your lean protein and whole grains. Luckily, they are not only low in fat and nutritious, but many of them actually help to burn more fat.

 
High Fiber Fruits
There are many fruits that are nutritious and good for, which most of them containing vitamins and minerals that will be good overall. However, not all fruits are equal in terms of how well they burn fat and help you lose weight. When you want to burn more fat with your fruit, look for ones that have a lot of fiber, as this is going to help fill you up, improve your digestion, plus burn more of your body fat. To start with, have more apples. These are low in sugar, high in flavor and high in fiber.
You can also have your fill of berries, which are loaded with antioxidants and burn fat as well. These also happen to be low-carb approved, so if you are on a low carb diet, you can still enjoy them. Go for strawberries and blueberries first, then raspberries and other types. Avocadoes often get confused with being a vegetable, but they are actually fruit. They also boost your metabolism and are a good healthy fat to enjoy. Finally, add grapefruit to the list, which helps you to burn fat and has loads of vitamin C.

Nutrient Dense Vegetables
Now for the best fat burning vegetables. You definitely want to add as many veggies to your diet as you can, opting for frozen or fresh whenever possible. Try to avoid canned vegetables as they typically have a lot of sodium that you don’t want or need.
The vegetables with the best fat burning abilities are those that contain the most nutrients. To start with, try adding more chili peppers and bell peppers to your diet. They have a high amount of fiber and plenty of vitamin C and vitamin A. Broccoli is also high in fiber and contains the same nutrients.
Kale is one of the best leafy greens to add to your diet, helping to burn fat and providing you with calcium, protein, and fiber. Don’t forget about lentils, which are going to help improve your digestion and improve weight loss at the same time. Luckily, all of these veggies are delicious and easy to add to your meals.

To your Health,
​Theresa

 
Stress can cause a whole host of issues to your health. 
 
Different types of stress, relationship stress, work stress, worrying about children stress, pregnancy stress,  exercise stress, stress that certain foods put on the body, financial stress.  Then there is happy stress, buying a new home, a new baby arriving, planning a wedding, etc.  

​But, stress isn’t just what happens in life, it’s what happens in the body. From head to toe, stress impacts every system, ultimately impacting our health and wellbeing.
 
From the beginning, stress effects us on every level.  We may not realize it at first, or we may.  When stressed, our body does things to protect us, such as shutting down digestion, or creating more blood sugar, and cortisol.  Our body prepares us during stress for that fight it thinks we are about to have, or to help  us run faster. It puts all it’s energy into protecting us, therefore there is nothing left for digestion, or other normal bodily functions such as conceiving, or nutrient absorption.  Our bodies produce cortisol during stress.  All these things are okay if the stress is just short lived, but if the stress persists and becomes chronic stress, then everything takes a toll.  The production of extra cortisol is huge.  Think of it as adrenalin, to help us do whatever we need to protect ourselves.  But if that cortisol is continually produced, it can affect everything. It affects the health of our gut for one, and the health of our gut is the basis for most of our health.  It effects our good bacteria, it effects whether we have leaky gut, which can cause food sensitivities, and autoimmune issues. 

Extra cortisol is stored in our fat cells, this storage creates extra fat.  Fat is where toxins are stored creating extra fat, and around and around it goes.  Constant cortisol production also tires out our adrenal glands creating possible adrenal fatigue.  I have also experienced this in my life, chronic stress, creating both health concerns, as well as extra weight gain.  I know this because as soon as the chronic stress ended, so did the pain and weight-gain.  So as you can see, it is very important to reduce the stress in our lives.   As I mentioned abover, there are different kinds of stress, there is short term stress, or happy stress, such as buying a new home, or the birth of a child, and those types of stress, are ok.  We can’t avoid stress altogether, but we need to realize when it is happening, and have the tools to take care of it so that it doesn’t become chronic.  And of it already is chronic, we need to recognize that as well, and have the tools.  So this is why I have enabled you to access free, my guide to reducing stress. 

To health and happines.....
Theresa
 

 
 

​Why do people run detoxes?  What does that mean?  Call it a cleanse, a detox, the names are not too enticing, and I don't think people really understand the purpose.  What is the purpose?  The term may even seem a bit scary.  Can I do it?  Will I be hungry?

So first, what is the point?  Well the point is…. After reading some of my blogs, and posts, you probably realize that our health is affected by everything that we take in.  We take in a lot of toxins, and things that our bodies don’t really know how  to process, and shouldn’t have to process. This affects the way our bodies run, and ultimately, our health.  So what is a toxin, and were do they come from?

A toxin can be anything that is foreign to our body.  Anything that gets in the way, such as sugar, pesticides, preservatives, air pollution, pollen, chemicals in items that we put on our skin, even stress, etc.  So we take all of these things in, and our liver is responsible for processing them and getting them out.  But our liver has like 300 other jobs to do, so sometimes it needs a break. 
 
When it doesn’t get that break, and the toxins start to build up and become too much, that is when things start  to go wrong inside our bodies, causing pain, and illness, and things that doctors may not be able to explain, all the way up to chronic illness, and premature aging.    Even excess hormones, like Estrogen become toxins, because one of the jobs of the liver is to filter excess hormones out of out body, but if the liver is overloaded, again, it can’t do it’s job effectively.

We can help our liver a number of ways, including a detox/cleanse, intermittent fasting, taking in less toxins, etc.  A cleanse can be done any number of ways, many people when they think of a cleanse, they think of juice, and just drinking for a few days,  but the truth is, there are a number of foods and spices that can actually help your liver.  I too am pretty scared to have to go without food for a number of days, and feel deprived.  That is totally unmotivating for me. So when I put together detoxes they are full of healthy, and satisfying food where you will not feel hungry, but these foods not only give your liver a break, but they help give you some recipes, and put you on the path to seeing what healthy eating can look like. 

I am putting together a detox/cleanse, or whatever you would like to call it,  I would love it if you would join me.  A cleanse can help you lose weight, and even though that is a benefit, because when  our bodies are working properly, a healthy weight is a side effect, and even thought weightloss can be secondary  goal of doing a cleanse, the primary benefit is overall better health.

Check it out here, and please ask me quetions if you have any.

The purpose of this particular blog wasn't just to try to sell you on my detox program, but to really help you understand.  And as I feel that everyone should do a quarterly detox, I'm just here to help you be your healthiest self! 

veryone around me is drinking
I was sitting in a meeting the other day, and everyone around me was drinking soda and monster and eating candy…..

Most people seem to complain about not being able to lose weight….

Do they know? Is it the will power or lack of knowledge? Is it mindset? Emotional eating?  Or maybe not realizing that whether it is a drink, or food, it is still sugar.  I mean, I didn't used to realize that.  

It could be all of those things…. but yet I think there is an element of thinking we are eating healthy when we aren’t.  For one,  because we don’t really know what healthy actually is,
and two, because we are fed untruths through advertising.  Maybe we don't know what healthy is because of advertising. 

Some of us know that high-fructose corn syrup is bad…… but did you know to look for it in bread? We are taught to read that chart on the product above the ingredients. Carbs, sugar, sodium. But do we read ingredients?  Both are important.  There are things hiding in food that you would never expect.

​Sometimes, reading the ingredients can be frustrating because we can’t pronounce the words and don’t know what to look for. Those words that we can’t pronounce, we shouldn’t eat…… simple as that.



​Did you know that if you read ingredients, you can find many similar items where one product has lots of words we can’t pronounce, and another that may have as little as 3-5 ingredients and is healthier.

Sometimes eating healthier is as simple as that. It doesn’t always, or should not really ever mean dieting or being deprived. It just means being smarter and more educated about our food.  I realize this reading ingredients on everything takes time, and is inconvenient, and needs practice to create a habit.  But going to the doctor, and not being able to find the problem, or constantly trying to lose weight and being frustrated about it takes time as well.  I am happy to help anyone with ingredients, or answer any questions on what brand or products are a better choice.  I am not sure if this is helpful, I hope so.  So the bottom line is that we really need to look at ingredients.  And also, one thing that really effects our health, that many people do not even think about is sugary drinks, such as soda, and most juices.  And I realize cutting these things out may be difficult, but if you drink more than one a day, maybe cut down slowly, by one, or a few.  How about searching for an alternative with a little less sugar......That also brings me to another topic for another day, .....if you are looking for alternatives, please don't think that artificial sugar is better.  There are all kinds of side effects with these, and even though it may not make sense to us, these artificial sugars because they are chemicals, and the way they are processed, can even prohibit weight-loss.  Yes you heard me.....prohibit it.  They are not better.

Here's to your Health!
Theresa

Image via Unsplash
 
Yes, You Should Start a Garden. Here's Why (and How) 
Whether you have a green thumb or not, there are many benefits to spending time gardening. From the physical benefits of being outside and getting some exercise, to the mental benefits of spending time with nature, gardening can positively impact your health in many ways. Often, simply being around plants can have a positive effect on your health.
 
Today, Theresa's Health and Wellness, with the help of Clara Beaufort of Gardengigs.com will explore how gardening can benefit your physical and mental health. We'll also provide some tips on how to start a garden, even if you don't have a lot of space. So let's get started!
 
The Physical Benefits of Gardening 
Gardening is a great way to get some exercise, especially as we age. It can help improve strength, flexibility, and balance. And since it requires us to use a variety of muscles, it can keep us limber and reduce the risk of injuries. Further, gardening is a low-impact activity that’s easy on our joints. Research has shown that gardening can help reduce the risk (and impacts) of osteoarthritis and rheumatoid arthritis.
 
In addition to the benefits for our muscles and joints, gardening can also help improve our cardiovascular health. And according to the Centers for Disease Control and Prevention (CDC), other benefits of aerobic activities like gardening include lower blood pressure, cholesterol levels, and blood sugar levels.
 
But the benefits of gardening don’t stop there. In fact, gardening can also be a great start to a new business – one that can keep you busy and physically active, while also generating a little side income, as well.
 
The Mental Benefits of Gardening 
In addition to the physical benefits, there are also mental benefits to be gained from gardening. One study found that environmental exposure can help reduce stress and improve moods. This is especially critical for self-employed individuals who struggle to set boundaries and prioritize self-care.
 
Another study showed that people who spend time in nature have less rumination – a form of repetitive thinking that can lead to depression – and more positive self-reflection. Spending time with plants has also been shown to improve cognitive function and memory recall.
 
Adopt a Regenerative Living Mindset 
Gardening with regenerative living practices is becoming increasingly popular these days. As the practice of regenerative living encourages the use of sustainable and natural, low-impact techniques, it can have a hugely positive impact on gardening results.
 
By going beyond traditional modes of gardening and taking steps such as introducing beneficial microbes into soil, encouraging biodiversity, composting and using natural pest control methods, we can create beautiful gardens that also help to promote healthy ecosystems. Regenerative living enables us to take care of our gardens in a way that both nourishes and respects nature.
 
Quick Tips for Starting Your Garden 
So now that we've talked about some ways that gardening can benefit your physical and mental health, let's discuss how to start gardening. Even if you don't have a lot of space, there are plenty of ways you can enjoy all the advantages of growing your own plants.
 
Identify Your Growing Space 
Plants thrive when they're placed in locations where they will receive six hours or more sunlight each day. So if you're an apartment dweller without a backyard, a sunny windowsill is a fantastic place to start growing plants. Fire escapes are another excellent option for those without yards; most fire escapes are made of concrete or bricks, which retain heat well, making them ideal for plant growth.
 
Container gardens are also perfect for small spaces. Pots and planters come in all shapes and sizes, so you're sure to find something that will fit your space perfectly. You might be surprised by how much you can grow in a simple container garden!
 
If you have a yard, take an inventory of what kind of sun exposure your yard gets throughout the day; this will help you decide where to put your garden.
 
Plant Your Garden 
Once you've chosen where to put your garden, it's time to plant and grow! Consider what type of plants you want to grow. Publications like the Old Farmer’s Almanac can help you decide what and when to plant. Here are some more quick tips to get you started:

• Decide what kind of containers you want to use (if any).
• If you're using containers, make sure they have drainage holes.
• Fill your containers with a high-quality potting mix.
• Water your plants regularly.

 
Learn everything you can about gardening by taking advantage of online resources like Home Garden Hero where you can find expert advice and tips; click here to learn more.
 
Keep Track of Improvements 
Adding a garden to your home can increase its appraisal value, especially if it's a sizable garden in your backyard, deck, or other outdoor space. Be sure to keep receipts for all the materials and labor involved, and take photos before and after your project to document the progress.
 
Conclusion 
As you can see, there are many reasons gardening is good for your physical and mental health. So if you're looking for a way to improve your health in body and mind, why not give gardening a try? With just a little effort (and maybe a sunny windowsill), you could be reaping all kinds of benefits in no time!
 
Theresa's Health and Wellness is here to help you live your best life. Reach out today if you have any questions! 
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So, I had, a very talented and knowledgeable lady,  from gardenergigs.com reach out to me asking me to write for my site.  Right away I thought it was a great fit.  Before I post her amazing article in the next few days, I thought I would mention a few of my own thoughts of why a gardening article would would be fit for a health coach blog.  It may be already obvious, but in case it isn't

​This leads to us having to eat more fruits and vegetables than in the past, or to add supplements to our diet.  Pesticides blow with the wind from one crop to another.  Animals eat them, it hurts the bugs, which I understand, the whole point of pesticides is to kill the bugs, but bees, and birds, and other critters eat these pesticides.  Sustainable, and organic farming help, not only our gut, but the environment as a whole.  It helps the bees, which pollinate not only the beautiful flowers, but also the vegetables, and fruit trees.  This is a cycle, we go hand and hand with nature, when we respect, and take care of nature, it in turn takes care of us, and vice versa.  You can find articles that say that organic farming is not any healthier than conventional.  But that is almost impossible, as the pesticides affect our gut and our hormones, which effects our health.  Our bodies were made to process whole foods, not chemicals.  One of the reasons why there is so much chronic illness, and also at an earlier age today, is because of the things we are spraying on our food, and the things that we are adding in. 
Another thing is that when we eat organic, and buy from farms that practice sustainable farming methods, we are supporting the small farmer who is trying to do the right thing, for us, for the earth and for his/her family So, think about it.  Today we live in a world of convenience, where we don’t always have to think about it, but where has that lead us, really? 
Part of my new mission to help people understand their health, and heal their guts, is to visit more local farms, and find out more about them. 

Stay tuned, because, Clara will not only a few gardening pointers, but also her view on how gardening can help our health.  Until then.........

Here's to your health!

​Bodies come in all shapes and sizes, but rarely are they all accepted by society. Too many of us are self-conscious and self-critical, and we all see flaws in ourselves. The worst things we can do are make comparisons to and assumptions about others. Perhaps we don't think another person is justified in his or her complaints because, "At least they are thin," or "At least they have curves."  We all need to learn to love who we are because we are all unique; there is no perfect body. Here are five ways to help you learn to love yourself, no matter your size. 

   1.    Stop Comparing Yourself to Others:
The most important thing you can do to start loving yourself is to stop comparing your body to someone else’s. Comparisons only lead to jealousy and envy, and you will never be happy with yourself if you compare yourself to another. Everyone has flaws, even they are not visible to you. We were all made differently and every body has its beauty.
 
Don’t even think about comparing yourself to the models that you see in the magazines or on the runway. Magazines are photoshopped and what you see on the runway is often the result of heavy makeup and body sculpting.
 
2.    Change how you perceive yourself:
In order to love yourself, you must change your perception of yourself. Say positive things about your body and keep saying them until you actually start believing every word. The proof that this works is because this practice is how you started to dislike your body in the first place; you kept seeing yourself in a negative light and finding the flaws until you started believing every thought. Turn that process around and start finding the positive.
 
3.    Go to the gym:
Or the park, a dance class, a yoga class, or an exercise class. Physical activity is a great way to learn to love your body. Trying new exercises or taking on a physical challenge helps you get to know your body in a whole new way. You will discover new abilities, new strengths, and new power, just by moving your body. When you see yourself, you will also start to see just what you are capable of, instead of what you look like.
 
4.    Practice gratitude:
It can always be worse. Be grateful that you are healthy and that you have the resources or mental clarity to pursue something different. Be thankful for what you have, what you can do, and how far you can go.
 
5.    Be your own cheerleader:
When you look in the mirror, do not focus on the flaws. Find the things you love about your body, and celebrate the smallest victories. Be your own cheerleader instead of your worst enemy.
Before you can move forward in life, whether it is in a relationship, a job, or a new endeavor, success will only come after you learn to love and appreciate yourself.   Also see my blog on Relationships and Self Love.......
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Yours in health and wellness,