The Magic of Prebiotics and Probiotics

Prebiotics. Probiotics' Sexy Older Sister.

THE MAGIC OF PREBIOTICS AND PROBIOTICS

Article by Jacqueline Rizk
Photo Credit: Carley Page Interiors
Magazine: Issue #42

What’s the big deal about bacteria? 

Everywhere we look, every time we consult Dr. Google we get the information that probiotics are the cornerstone to health and wellness. Remember, probiotics are the “good” bacteria.

In fact, there are thousands of probiotics on the market today. Couple that with the advice that everything you eat and drink be fermented; from kombucha to kimchi, these days it’s all about the bacteria.

Although I don’t always agree with the injudicious use of probiotics (some strains can actually cause imbalances in the body) there is something everyone can and should do incorporate into their diet to harness the power of food as medicine. Prebiotics can have a profound effect on the health of the gut and even the immune system

Probiotics may get all the press, prebiotics are the digestive darlings with their soluble fiber that, among other things, feed the good bacteria in your gut and while those good bacteria are feasting on probiotics the byproducts called short-chain fatty acids (SCFAs) which inhibit the growth of pathogenic bacteria. In fact, there is a lot of research being done on SCFAs which is showing promising results in colon cancer prevention, relief from chronic constipation and even inducing remission in those with inflammatory bowel diseases such as Chron’s Disease and Ulcerative Colitis.

So What’s a Prebiotic? 

Prebiotic foods are everywhere. Bananas, chicory root, Jerusalem and regular artichokes, raw greens, leeks, raw onions, raw garlic, tiger nuts, psyllium husks, konjac root, carob and oat bran are great examples of prebiotic foods.

A few of these prebiotic foods have several other benefits that are great for the waistline, too. Psyllium husks, konjac root and oat bran, for example, absorb water and swells in your digestive tract which aids in the feeling of satiety and fullness. This can help in slower gastric emptying which helps stabilize blood sugar. This also leads to increased leptin sensitivity thus helping you shed any excess pounds.

Bonus Points for Oat Bran.

Even though I am not big on most grains, oat bran has a special place in my heart as a prebiotic food. This unsung ‘superfood’ increases mucous production in the small intestine, which, in turn gives bile acids and digestive enzyme a greater chance of breaking down the foods you eat and delays transit time through the digestive tract giving your body the best chance of absorbing the nutrients of what you eat!

Oat bran is also beta-glucan rich which is important because, as the systems of the body don’t exist in a vacuum, there are always intersections between systems. Oat bran being a prebiotic and beta-glucan rich is where gut health and immunity meet.  

To make a long story short, beta-glucans have the unique ability to activate and modulate your immune system.

In short, giving oat bran a place at your breakfast table will boost both the health of your gut and your immune system and, before reaching for a probiotic pill, think about what you might have in your refrigerator right now that can feed the good bacteria that already exists in your gut!

Be Holistic, But Please Don’t Be an A$$hole

BE HOLISTIC
BUT PLEASE DON'T BE AN A$$HOLE

Be Holistic, But Please Don’t Be an Asshole

Article by Kathleen Macken
Photo Credit: Ready Gypset Go
Magazine: Issue #41

It’s been a gripe of mine since I began this holistic way of living, so forgive me if my post comes off as a bit of a rant. The heavy hand of judgement by all the crunchy Judy McJudgeypants is well deserving of a throat punch. Remember my lovely holistic goddesses, we are all humans and therefore imperfect, we all make mistakes, or look for the easy way out, every once in a while. And that’s okay! I’m not going to judge you, if you happen to get yourself a hamburger that isn’t from organic, grass fed, pasture raised, beef. As long as you don’t judge me for being afraid to try the diva cup. Deal? 

So here it goes, 5 asshole-y things I have seen and heard of, with in the holistic community.  

1| Calling people “Sheeple” and telling them to, “Wake Up!” Nothing gets my panties in a wad more than these two phrases. Please, call me a degrading portmanteau and call me out for being in a social slumber…I totally see your point now (insert sarcasm and eye roll).  

2| All you crunchy mamas out there. I love you all, I do, except when you show a graphic c-section photo on Facebook, followed by an infant mortality rate statistic, followed by some other political statistic claiming that big pharma is behind deaths of babies and deaths of mamas, and deaths of vaginas, etc. Ugh. Stop trying to shame women, who ironically share MANY of the same values as you do, but circumstances being what they were, did not have their child blossom from their vagina into a pool of lavender scented rose pedals surrounded by delicate lace and silk, or some shit like that. However you had your baby, wether it was rose pedals, c-section, epidural, adoption, in a hospital, in a home, the fact remains that you sustained a life within your body and you should be really fucking proud of that. If you are a home birth advocate, then educate and promote the amazing benefits of home or natural child birth. When you approach with love, you will find more people willing to receive your message. Spitting out scare tactics and shaming fellow women for something they felt was out of their control at the time, only makes you look like the asshole. 

3| Scare tactics and statistics. With information so readily available, literally at the touch of a finger, scrolling through FaceTubes, InstaTwit, YouBooks we come across articles, videos, and op-ed pieces that spout statistics trying to scare you into believing one way or another. We can easily believe something that might be true, because we want so badly to believe that it is true, so we are sometimes willing to overlook validity. Please check where the statistic came from, who formulated it, what their agenda is, and who funded it, before you post it! Question the fuck out of everything, until you have exhausted any doubt. You may find that the statistic you wanted so badly to be true, actually isn’t. In which case, own that you were wrong and move on. Unless it’s a statistic that says, if you don’t have a glass of wine at the end of everyday, there is a 50% chance your head will pop off your shoulders and roll away, then that’s a risk I’m not willing to take.

4| Gluten free. I totally understand if you have a physical intolerance to gluten. I know that for some, it is truly a curse on their health to consume gluten. But when you tell me that you are gluten free but can’t tell me what gluten is, except to say, (please read the next quote in the best valley girl accent you can muster, while twirling your hair), “It makes me fat.” Or my favorite is when someone says, “I’m gluten free” while drinking a beer. Bitch please.

5| Stop getting your facts from internet memes and info graphs. And while you’re at it, stop saying, “Do your research people!” This shit lights my gut up like chile con carne. I believe it was Abraham Lincoln that said, “Don’t believe everything you read on the internet.”  Or was it Mark Twain? There is credible research and peer reviewed papers and text books that back up what we believe and know to be true, wether it’s skin care, the environment, healthcare, food, etc. There is actual data that has been scientifically tested to prove our point.  So…Do your research, but don’t take the easy way out and don’t believe anything Abraham Lincoln says about the internet, you’re an asshole if you do. Okey dokey organic artichokey?

Look, we live under the same holistic umbrella because we seek alternatives to the status quo. We love to feel good, we are slightly rebellious, and a part of us really loves to give the metaphorical finger to gigantic corporations that promote illness instead of wellness. We are conscientious consumers and strive to make mindful choices that leave the smallest footprint possible. But how can our message be heard if it is through a veil of anger and confrontation?

The caveat to that question is of course the difference between yelling in anger and or proclaiming in love. Which do you think is going to be noise and which do you think will actually be heard? We are all susceptible to being the asshole, believe me, I wouldn’t be able to write a silly little article about being a holistic asshole, if I wasn’t kinda one myself. But it’s love my friends, if you show up in your space with love, you leave others more willing to receive your message. So to all you assholes out there, I love you, and I want to hear what you have to say, please stop yelling at me though, it’s fucking annoying. 

With much love and affection ~ Kat

How to Reduce Cravings and Revamp Your Adrenals

HOW TO REDUCE CRAVINGS
& REVAMP YOUR ADRENALS

How to Reduce Cravings

Article by Courtney Hermann  
Photo Credit: Halley Elefante
Magazine: Issue #10

When we hear the saying, spring-cleaning, what comes to mind? I think of cleaning out my closet, getting organized, having a garage sale, etc.…Basically just starting fresh. But how about relating that philosophy of a fresh start to your body, mind, and spirit? As a holistic nutrition coach, I know how important it is to detox and allow your body to rid itself of harmful toxins and impurities. And friends, when I say detox I do not mean you should do a master cleanse or juice fast, I’m talking cutting sugar, gluten, alcohol, processed foods, sugar, dairy, excess caffeine, and did I say sugar? 

By doing so you allow your body to recover, reduce it’s cravings, revamp the adrenals, and give it the LOVE it needs from real nutrient dense foods. Once certain foods are introduced back into your system you will notice how they make you feel and if you have any sensitivities to them. This is called an Elimination diet.

I usually recommend doing this for 7 days and keeping a journal to write down how you feel physically, emotionally, and mentally during and after the 7-day process.

You can infuse a CLEAN plant based meal replacement protein shake (I recommend Vega One), and/or an herbal detox kit (helps to heal from a deeper cellular level) that you can find at Whole Foods or online.

Now for that mind a spirit part I mentioned, that could quite possibly be the most important aspect of your Spring Cleaning. Now more than ever, I have realized the importance of a clear, positive mindset when setting out to do anything. When cleansing, it is key to focus on mindset and giving your self a break from all of life’s stresses and practicing self-care. I know what you’re thinking, easier said than done right? But the results are in the actions.

I suggest the following:

•    Dry Brushing- Brushes off dead skin allowing pours to open for toxin release

•    Hot towel scrub- Take a hot towel, top to bottom, in circular motion to activate the lymphatic system and loosen fat cells.

•    Bath time with essential oils, candles and a good book (an uplifting book, no horror/crime)

•    Incense

•    Calming Teas

•    Restorative or therapeutic yoga/meditation

•    Support-do it with a friend or group

•    Plan ahead

Why You Need a Will

Why You Need a Will

WHY YOU NEED A WILL

Article by Cinthia Singleton
Photo Credit: Ready Gypset Go
Magazine: Issue #41

Write a will.

You think it doesn’t matter, but it does to those you leave behind. Kin, neighbors and/or friends will be left to sift through the rubble, symbolic or real. If you’ve not said who should get what and what they should do with it, the State will step in, sure, but who wants that, it all possibly sitting in probate where it can’t help a soul? 

Write a will.

An attorney has been trained to read the game board box. They know the laws of the land and the legal language required by it ESPECIALLY IF THE ESTATE IS A COMPLICATED ONE. There are also templates online one can use to draft a will.  A lawyer would recommend you go through the template, input the information, then bring that to them but many a person has made their wishes known with only a pen, legal pad and notary public. Either way…

Wirte a will.

A will covers many things including:

1 :: Who will be your executor, the person who will carry out your instructions? This can be anyone from a spouse to a capable friend but who will be the most trustworthy and respectful throughout this tough job?

2 :: Who are your heirs, the people who would inherit your assets and possessions? If this isn’t clear, the options might be:  the state, a blood relative you haven’t seen in decades, a charity that doesn’t really resonate you as much as another, the dumpster.

3 :: Are there special instructions you’d like followed? Sis gets the bone china. BFF gets all your Manolo Blahniks. You want your alma mater to receive a little something for the scholarship fund.  Do you prefer a partner get the summer house rather than your blood family?  

4 :: If there are minor or dependent children, who will be their guardians? The court will appoint one if you do not. Just remember to have the conversation with this person first. Same goes for those pets. The neighbor who’s the macaw’s bestie may have joked joked repeatedly, “If anything ever happens to you…” but make sure they’re on deck for such a responsibility. lol

5 :: Where do possessions and assets go (the money, IRAs, jewelry, property, car, the artwork, the business etc.)? First assess what you have and make a list with account #s.

6 :: End of life decisions are important to cover as well. Who will have Power of Attorney to speak for you when you cannot? Some want to donate their organs to science. Many do not want to be resuscitated. There are burial plan options to decide upon. Put pen to page and…

Write a will. 

The hardest part is thinking about it. It seems to many to be saying, “I quit, Universe. Take me now.” That’s not the case.  Nothing bad will happen just because a last will and testament sits in the top drawer of your desk. It’s a legal tool to enable YOU to give power to those you feel can handle it. One of the greatest gifts one can give another, besides love, is the time it takes to liquidate the estate, keep the secrets and tell the stories; help them by laying out your wishes.

Write a will. Write a will. Write a will.

Then live like there’s no tomorrow.  : )

In this world nothing can be said to be certain, except death and taxes.— Benjamin Franklin

7 Habits of Happy {Divorced} Women

7 HABITS OF HAPPY {DIVORCED} WOMEN

Article by Camille Ditele
Photo Credit: Ready Gypset Go
Magazine: Issue #41

Habits of Happy Women

“Happy divorced woman” may sound like an oxymoron to some people, but actually, it’s not. As tragic as a divorce may seem, you don’t have to be mired in despair and sadness. Some women say that getting divorced from their spouses was the best thing that ever happened to them. They emerged from the challenging experience looking and feeling better than ever.

But how can this be? The answer lies in your attitudes and habits. As you know, your habits determine the quality of your life. Here are some habits you can build to maintain your well-being, stay emotionally afloat, and take charge of your life even while going through a difficult divorce:

1| Take good care of yourself.
Remember, you need to be healthy and emotionally strong for yourself and the people who love you, especially your kids. Make sure that you eat a well-balanced diet and maintain a healthy exercise routine. Avoid comfort eating; eating carbohydrate-rich foods will only make you more depressed when the sugar high wears off.

As painful as a divorce can be, don’t allow yourself to get pulled under by depression. Make yourself mentally and emotionally stronger by letting go of anger and refusing to wallow in self-pity.

2| Face your emotional issues head on.
If you’re having emotional difficulties, don’t numb the pain by comfort-eating, drinking, taking drugs, or having sex. Don’t even start! These sources of temporary relief will cause more problems in the long run. Talk to a therapist who can help you process your emotions and deal with your problems in a healthy way.

3| Ask for help whenever you need it.
It can be tempting to isolate yourself while going through a painful divorce, but this will do you more harm than good. Don’t hesitate to reach out to friends and family when things don’t seem to get any easier. You can also join a support group. You don’t have to go through this difficult time alone.

4| Embrace change and enjoy it!
You must accept the fact that things will never be the same after your divorce. From now on, you will have to make decisions and navigate the future on your own. Change can be frightening, but it can also be exciting. It can lead to bigger and better things.

Any time you catch yourself feeling sad because things aren’t what they used to be, look at the flipside. Make a list of the positive changes that can happen or have already happened after you signed your divorce papers.

Here are some examples: If you had a difficult time dealing with your in-laws, you don’t have to think about them anymore. No more walking on eggshells! Also, you’ll have more “me time” because you’ll have one less person to take care of. Oh, that trip you’ve always wanted to take but your ex kept objecting to? It’s time to 

5| Set goals and work on them.
Setting goals will remind you that you still have a future ahead of you. Keep yourself busy in a constructive way. You can take up new hobbies, plan trips to places you’ve never been, or start a new business. Always give yourself something to work on and look forward to.

6| Live in the present and savor every moment.
Happy people live in the present. They realize that it’s the only time that truly exists. The past is gone and the future is not yet here. However, it doesn’t mean that the past and the future aren’t important. Learn from the past, but don’t dwell on it. You have to move on. Do what you can to give yourself and your kids a better future, but don’t stress yourself out by worrying. Live one day at a time.

7| Do your best to minimize the impact of divorce on your kids.
Any loving mother can only be happy if her kids are also happy. Divorce can be painful and difficult for children. For one, they need to get used to not living with both parents under the same roof. Settle everything as amicably as possible. Never criticize your ex in front of your children or force them to take sides.

You can’t expect your kids to understand everything, but you shouldn’t underestimate their ability to pick up everything they hear. Make sure to be extra careful when talking about the divorce and your ex when they’re around.

Divorce is a difficult experience for anybody regardless of who got dumped. But with the right and attitude and habits, you can always come out the winner. Yes, you can be divorced and yet be happy, but you have to take responsibility for your own well-being and happiness. 

Learn to create your Newly Single Dream Life and connect with Camille at camille@dailycourage.info

Kick Pain to the Curb: 3 Natural Pain Relievers

KICK PAIN TO THE CURB:
3 NATURAL PAIN RELIEVERS

Article by Darlene Dunn
Photo Credit: Ready Gypset Go
Magazine: Issue #41

Kick Pain to the Curb: 3 Natural Pain Relievers

Hard-charging entrepreneurs inevitably get aches and pains. Instead of reaching for the Advil or Alleve try some of my favorite natural pain relievers.

My number one must have is Arnica. I keep both topical and homeopathic remedies on hand at all times. Rub a little arnica on a bruise and it minimizes the bruising. Arnica helps with inflammation and pain. I have been using Arnica gel for years and swear by it. Adding the homeopathic arnica further aids your body in healing from the inside out.

Another must have is turmeric. Yes, it is a spice used for cooking but when taken in tea form or capsule form it is even more impressive. Turmeric is a powerful anti-inflammatory and can help decrease pain by decreasing inflammation.

The third must have is ginger. This is another herb used in cooking and it is powerful used this way.  It is another powerful anti-inflammatory herb and can be consumed in tea or capsule form.  

When turmeric and ginger are combined in tea form they are a powerhouse. I have included a tea recipe that I enjoy for your enjoyment:

•    4 tsp turmeric and 2 tsp ginger (grated or powdered)
•    1-2 ½ tsp cinnamon (this is based on personal taste)
•    Pinch of black pepper
•    1 tsp vanilla extract and 2 tsp raw honey
•    ½ cup coconut milk

Fill a mug half way with boiling water, add turmeric and ginger, cover and let steep for 10-15 minutes, stir in cinnamon, black pepper, vanilla extract and raw honey, then add the coconut milk and enjoy.

TIP: I purchase turmeric and ginger root at my local farmers market and dry it myself. 

How to Control Your Energy with Reiki

HOW TO CONTROL YOUR ENERGY WITH REIKI

How to Control Your Energy with Reiki

Article by John Scardina
Photo Credit: Carley Page Interiors
Featuring: Jennifer Harrison
Magazine: Issue #40  

I’ve been a Reiki master/teacher for quite some time now and have always known that we are responsible for our own energy and for the most part the energies of those near us. But most certainly before being attuned to Reiki I would have never thought that I could control or manipulate my energy for positive results. These results once properly practiced and utilized provide so much positive and healing benefit to our minds, bodies, and souls. The best part is that it belongs to you forever, a lifetime! 

I grew up in the Midwest in a strong Roman Catholic household. You all know whatever religion you choose or follow, that upbringing where you were taught to pray to an entity that you will someday meet only after death. All this for a promise of an everlasting joyous time in eternity. There is nothing wrong with these teachings but for me and my beliefs it was not a good fit to depend on a single entity for everlasting joy. I chose to find my everlasting joy while still living and this is where my spiritual journey had begun in order to find a path that was more to my understanding and belief system, after all there has to be so much more. This is where I found Reiki.

Reiki a Japanese energy healing technique that originated from Dr. Makao Usui. Some even believe that this technique may even had origins much earlier in the Middle East, but I’m not here to tell its origin in detail. I just want to explain a bit of what Reiki is and how it helps you control your own energy. Reiki broken down from the Japanese language means “Universal (Rei) Life Force Energy (Ki) an energy that already exists in everybody and everything. We do not need to be scientists to understand that everything that exists, only exists due to the fact that it is all made of energy itself. 

Reiki being a hands on and distant energy modality makes it most suitable for anyone to be attuned to easily, and yes even from a distance. These attunements can be given to a student on the other side of the world. I at one time did not think this possible but indeed it is through the intent of the master and the acceptance the student. This unusual method of teaching this practice allows the student to practice Reiki and to control their own healing energy for positive benefits. By utilizing daily Reiki practice one can take control of mind, body and spirit. The meditative properties of this practice allow you to be in a relaxed state and we all how well a body heals in this state. To even further positive efforts with Reiki at level 2 you are attuned to several sacred symbols. With these symbols you can now even send Reiki energy into your past to heal long past issues and also send into the future to ease anxieties. There are so many ways Reiki can help you take control of your own energy. Imagine if you will an existence where everyone had control over their energy. Reiki is one of the most relaxing teachings that we can experience.

I know these few words in this article are not enough to explain everything Reiki can do, but I do hope you explore Reiki and the many benefits it possesses. Be in control of your energy at all times in life, the past, the present, and in business. Take control of your energy now. If ever there are any questions in regards to taking control of your energy, contact me, I love teaching this ability!

What is a Health Coach?

WHAT IS A HEALTH COACH?

What is a Health Coach?

Article by Jo Ann Bellistri  
Photo Credit: Halley Elefante
Magazine: Issue #12

A health coach serves as the vehicle that drives a person to the health destination they desire. The person has to set their mind and commit to that destination, while the health coach chooses the map, plots the route and navigates the trip, always ensuring a safe ride.

The journey can take many months or years, and along the way bumps in the road and detours are handled by the travelers together. The traveling is where the magic happens and the desired destination turns out to be minor compared to the experience of the journey itself.

Health coaches are different from nutritionists, therapists and doctors. Nutritionists will give their clients lists of foods they should and should not eat. Therapists do not provide an end in sight, and there’s no linking of food and mood. Most doctors do not work on the root cause of a symptom; instead they prescribe a medication to treat the symptom. Health coaches begin a process of discovery by using a positive and practical approach. They work with their clients and are present, engaged and gentle while they guide them toward uncovering the root of the problem. 

The traditional approach to treatment of chronic disease is to diagnose and prescribe. Unfortunately, most medical doctors do not see the connection between food and disease. A health coach sees that connection and also the other factors that are contributing to poor health. Stress, lack of exercise, bad relationships and lifestyle habits are discussed and considered. A health coach touches on many different areas of a client’s life and empowers that person to identify the unhealthy behaviors that need to be changed. There is cooperative communication between health coaches and their clients. Health coaches realize that every person they work with is different and needs to experience a journey that is set up only for them.