Your digestive system is a key component of your overall health. Gut health affects
the immune system, the brain, the skin, the circulatory system and more! In fact, research has determined that your gut controls so many functions that it is often referred to as the Second Brain“! So, take a moment to see if one, or more, of these ten tips to restore gut health can help you!

Symptoms of Diminished Digestive health

Do you experience any of the following symptoms on a daily or weekly basis?

Constipation
Diarrhea
Bloating
Gas
Reflux

It’s not unusual to experience an occasional issue after eating a large meal or poorly cooked food.
However, if you experience these symptoms regularly, then it’s time to talk to a healthcare professional.

On the other hand, if you’ve been feeling “off” lately, you can use these ten tips to restore gut health and strengthen your general health at the same time!

Try these Tips for Gut Health and healing:

Check your medications-Many medications can disrupt your digestive system

If you are experiencing digestive discomfort that you believe is from one of your medications, discuss it with your doctor. You may be able to adjust the medication that is causing the digestive issue.

If you have been exposed to antibiotics, be aware that they affect digestive systems. A single day of antibiotic use alters the digestive system for 6 weeks. Also, be aware of antibiotics in meat and dairy products.

Check for food allergies-Detecting food allergies may be difficult.

You may have a food allergy or sensitivity that is disrupting your digestive
system. Your body is bio-individual, so you may not display all the typical food allergy symptoms. One way to determine if you have a food allergy is to attempt an Elimination Diet. Although initially difficult, the results are usually very helpful in restoring gut health, immune health, and feelings of overall well-being.

If you suspect a food allergy is present, discuss it with your favorite health-care professional. Guidance is often very helpful for handling difficult dietary changes.

Remove sugar and refined carbohydrates-Bad Bacteria in your gut thrives on sugar

Although difficult, to heal your gut, it is imperative to change your diet. As Momma said, we are what we eat!

Cutting out sugar and refined carbohydrates is the first step to
strengthening your gut, immune, and brain health. You will reduce yeast growth in the gut, blood sugar issues related to the pancreas, and tight clothing related to that roll around the mid-section!

Add fiber-Your digestive system needs fiber to function properly

Using natural sources of fiber usually works the best. Nuts, vegetables, beans, and whole
grains have the fiber you need. You can also supplement with Organic Psyllium Husk or high-quality fiber supplements.

Try digestive enzymes-Your stomach may need a boost

Your gut may be lacking the necessary enzymes to digest your food effectively. Your favorite health practitioner can recommend enzymes that help restore your digestive juices to break down food BEFORE it enters your intestines!

Try probiotics-Your intestines may need support

You can find probiotics in a variety of fermented foods such as kimchi and
kombucha. Fermented foods are fun and easy to make at home! You can also find them in yogurts, Keifers, and some non-dairy alternatives.

You may also supplement with high quality probiotic supplements that contain a pre-biotic food source with a variety of bacterial strains.

Avoid fast food and processed food-Your gut will love you

These foods have high levels of salt and fat and are hard to break-down. Additionally, the processing eliminates vital nutrients and can make your gut feel worse.

Chew carefully. Chunks of food do not pass through the intestines easily

Chewing gives saliva a chance to mix digestive enzymes with the food before you even swallow it. This helps your gut break down the food more completely, allowing nutrients to be unlocked and waste to be passed easily.

Experts recommend chewing each bite of food 20 times, at the least! Take that time to really feel the food in your mouth. Assess what flavor profiles you identify. Feel the texture of the food. Enjoy the pleasure food provides with every single bite!

Eat food according to the season– Eat cold when warm and warm when cold

Although eating cold food can generally put more stress on your digestive system, our metabolism often responds well to seasonal foods. Eat what is naturally growing in your area to support your system in time with nature. Colder foods in the summer and warmer foods in the winter may digest easier and create greater feelings of well-being.

Sit down to eat– Give thanks and honor to your food

Sit down and honor the food that is in front of you. Take a second to think about all that went into the process and preparation of the food you are receiving. Take a second to let your body relax so you can fully enjoy your food. Rather than hurrying through your meal, savor it. Allow your body to slip into a more parasympathetic state so that your food will digest and optimally nourish each cell in your body, without any digestive dismay!

Synergize Health Care with Self-Care

If you’re experiencing digestive issues, discuss them with your doctor. However, medication is not always the best option. Proton pump inhibitors come with many risks including cognitive decline and loss of bone mass. With hard work, including use of the Ten Tips to Restore Gut Health listed here, your digestive
system may be able to heal on its own. Following these tips will help you return your gut back to a healthier state and then maintain it for a long time to come! Try Digest Zen Chewable Tabs by doTERRA to assist with digestive upset, even where your PPI leaves off!

The post Ten Tips to Restore Gut Health appeared first on Kuhntastic Health.

Feeding your face is a huge expense over your lifetime. Think about it, finding healthy food on a tight budget is important. Once you start buying your own food, you’re generally stuck with that responsibility for the rest of your life. If you purchase your own food for 50 years, the cost adds up to $530,000 if you spend $200 per week. And that does not even include feeding the rest of the faces in your tribe!

Needless to say, working to save a little money each week can add up to a lot of money over 50+ years!

The Push-It’s Important to Eat Healthy Food

Of course, it’s also important to invest in healthy food. Consider that nearly every cell in your body is composed entirely of the foods you’ve eaten, the beverages you’ve drank, and the air you’ve breathed. As “momma said”, you are what you eat, so eat good food!

Eat well and Save with these Techniques

Eat at home

The food in a restaurant is generally more expensive than what you can prepare at home. Restaurants have overhead. They have to pay employees, utilities, rent or mortgage payments, taxes, maintain a parking lot, and make a profit.

• Perhaps restaurant food may taste better than the meals you prepare at home, but you can just take that as a challenge to increase your chef skills. https://kuhntastichealth.com/wp-admin/post.php?post=2068&action=edit
• At home, you can use healthier ingredients than your local restaurants choose to use, and you know exactly what you are getting.
• Making food at home can be FUN! Make meal prep a time to connect.

Buy in bulk

A large bag of rice or potatoes costs less per pound than a smaller bag. Stores like Costco and Sam’s Club have a lot of great deals if you can handle larger quantities of food. Having a large freezer and pantry can certainly be helpful if you’re going to take advantage of this tip.

Have a garden

A garden is practically free from a financial standpoint, but it does require some labor to prepare the soil and to plant the seeds or seedlings. A garden also requires time to deal with the weeds, water, fertilize, and harvest the food. Be sure to check what grows best in your climate zone to get optimal results. Planting in mobile containers may also help increse the longevity and production of your harvest.

• The advantages are great cost savings, access to high-quality food, and you’ll get some exercise, too. Children love gardens, too

Substitute other ingredients for meat

Meat is expensive. Fortunately, there are sources of protein other than meat. Beans, lentils, eggs, and some types of fish are considerably less expensive and often healthier than most cuts of meat.

Buy whole foods

A whole chicken costs less than all the parts cost separately. A block of cheese is less expensive than shredded cheese. A bunch of Broccoli is more cost effective than a bag of Broccoli Florets. Don’t be afraid to eat the stems! They are delicious, too!

Take advantage of sales

There’s always something on sale. The meat section often has meat with a reduced price of 50% or more because it needs to be sold the next day. Buy and cook it that night or put it in the freezer.

• There’s always one type of apple or grape on sale. You never know what’s going to be on sale from week to week. Keep your eyes open and take advantage of those sale
• Don’t be afraid to visit the 99 cents store! There are many weekly deals on organic fresh produce and other healthy fare.
• Check out Aldi for excellent prices on organic, healthy foods! They always have excellent prices on nice coffee, dark chocolate, cheese, and select meats.

Avoid highly processed foods

A can of soup has a lot of different ingredients, the contents have already been cooked, it has to be put into a can, and there are a lot of additives to keep the soup from spoiling. All of that isn’t inexpensive, and the additives make the soup less healthy. Check the sodium content and the sugar content in your cans of soup for further evidence!

Use essential oils in the place of fresh spices and herbs

Fresh spices and herbs are healthy and tasty. However, they are not always available or cost effective. Instead of purchasing an entire bunch of Cilantro, when only a sprig is needed-turn to essential oils! Essential oils taste great, stay fresh for years, and offer a myriad of health benefits! They work well in dressings, drinks, desserts, sauces, and more!

Wrapping Up-Inexpensive Food can be Healthy

The foods you eat have a huge impact on your health and your bank account. There are many ways to limit your grocery bill without compromising on the quality of the food you put into your body.

Inexpensive food can be healthy and satisfying, so avoid the belief that good food and
enjoyment has to be costly.

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• Papaw
• Banana
• Coconut Yogurt with a drop of doTERRA Wild Orange Essential Oil
• Raisins
• Shredded Coconut
• Granola

Papaya

To start, this wonderful treat begins with the amazing Papaya fruit, also called Papaw. This low calorie, high-fiber melon is entering peak season now. Growing best April through June, it offers a long list of nutrients and benefits.

Nutritional information

One cup of this sweet treat contains only 62 calories, 11 grams of sugar and no fat. It has a glycemic index of 60. To go on, papaya provides a long list of vitamins including, but not limited to vitamin C, K, E, and A. The score does not end there! Papaya also boosts minerals including calcium, Magnesium, and potassium.

Rounding off the list of nutritional superstars are Zeaxanthin, Lycopene, and Papain. Papain is good for dissolving proteins and gluten. As a result, it is often used as a meat tenderizer or as an ingredient in digestive aids.

Body Systems supported by Papaw

• Skin
• Digestive
• Cardiovascular
• Endocrine
• Visual
• Respiratory

As an extra benefit, the papaya seeds are also edible and nutritious. They can be eaten raw or seasoned and toasted. These little black seeds are anti-viral, anti-parasitic, anti-inflammatory, and analgesic.

Make it a Bowl

To make eating easier, cube the fruit and serve it in a bowl. Picky people or little eyes may find it more appealing! No matter what style you choose, do not forget to add the citrus oil to your yogurt before placing it on the fruit! Adding one drop of citrus essential oil takes plain yogurt from average to irresistible. http://www.mydoterra.com/denisekuhn

More Nutrition

Luckily, the nutritional content of this recipe grows tremendously by throwing in additional ingredients. First, the fructooligiosaccharides in bananas help support the production of healthy gut bacteria. Next, the medium chain fatty acids in coconut are beneficial for brain, bone, and heart health. These fatty acids also curb the appetite and provide anti-microbial effects for good oral health. Finally, Rasins provide antioxidants, polyphenols, potassium, and iron. To top it all off, the synergistic combination of the ingredients in this recipe improves overall nutrient absorption.

Your imagination is the limit

Don’t let your imagination limit what you add to your papaya boat with coconut ala mode! The permutations are limitless!

• Cacao Nibs
• Dates
• Chia Seeds
• Flax seeds
• Chopped nuts
• Mixed berries
• Bee Pollin
• Honey

ENJOY

To fully enjoy this tasty treat eat it immediately! It is good for breakfast, lunch, dinner, or as a tasty between meal snack. As you can see, I enjoyed mine…to the last bite!

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Many people chose their food based upon their desire to lose weight or to look a certain way. Although we all want to look our best (me included), our external appearance is  the least important reason to eat healthy food. Choosing to eat healthy food produces many amazing benefits. These benefits range  from glowing skin to defending our DNA against environmental toxins.  These toxins  may trigger a cascade of events that signal our  body to initiate the expression of various disease states.

If we humans want to live a vibrant, healthy, and productive life,  it is important we choose our food based upon what works best in our individual system. For example, one person may be very sensitive to dairy, having to deal with excessive gas. A second person may be very sensitive to gluten (or more accurately gliadin), having to deal with painful bloating.  Yet,  a third person may tolerate both and still look and feel like a million bucks!

The goal of Wellness Wisdom More, is to assist each individual in finding their unique diet. A diet that works well in a functional manner (on a daily basis), in a physical manner (producing healthy results),  and in an emotional manner (limiting emotional turmoil and stress).  We do this through individual or group discovery sessions  that encompass a discussion of  both primary and secondary foods.

Primary Food

As a graduate of IIN (The Integrative Institute for Nutrition), I was taught about many nourishing aspects of life. Although we generally think of nourishment as food, it is only a part of what keeps us happy, and thus healthy. Joshua Rosenthal aptly states this fact  in his book, Integrative Nutrition, by saying:  “Sometimes we are not fed by food but by the energy in our lives.”  For example, we can be successfully dieting, exercising regularly, and working happily, but if our home life is full of turmoil, we can still exhibit signs and symptoms of ill-health or “dis-ease”.

At IIN, we learn that relationships, career, spirituality, and physical activity are all components of what we “consume” on a daily basis. If any of these ingredients are absent or toxic, we are not  optimizing our internal  environment for creating a vibrant, happy, healthy, and productive life. Again, the goal of Wellness Wisdom More is to assist you in clearing each of these paths so that you can optimize your success in achieving your health and wellness goals.

Secondary Food

So now, we can talk about FOOD!  The kind you actually eat! This is where things get tricky. There are hundreds of dietary theories, each with their benefits and flaws.  Additionally, each theory  has supportive research to confirm either side of the debate.

To complicate things further, there are also thousands of different people, each of whom are uniquely created.  It is these differences, our “bio-individuality” that makes this world an interesting, but sometimes confusing place. The confusion arises when we try something somebody else achieves with great ease, only to find our self failing. As a result,  we begin to wonder why we are experiencing such difficulty, which often leads to discouragement.

Have no fear, Wellness Wisdom is here!  With a non-judgmental approach to food, feelings and outcomes, we are able to  discover what wellness path is most appropriate for each individual.

Healthy Basics

Drink water.

We are 75% water with many body systems depending on this precious fluid to operate properly. Without water, our gut does not eliminate as efficiently, so we do not absorb nutrients as efficiently. If  we do not absorb nutrients efficiently, we do not produce hormones as efficiently. If we do not produce hormones efficiently, we are fatigued. And, the list goes on.

Eat  vegetables.

Ever since most of us were children, we were told to eat our vegetables. Unfortunately, dear ol’ mom was right. We should be eating all the colors of the rainbow. This  naturally grown food group is high in nutrients and fiber content.  Additionally, it can be eaten  in large quantities- without producing an unhealthy internal environment. Contrarily, this food group  cleanses  and restores our body to a higher vibration and a healthier state!

Avoid Sugar.

Sugar is addictive and the food manufacturing companies know it! They actually find ways to add sugar to food so that they can entice you to buy more. Unfortunately, sugar affects the body in many negative ways. For example, it leads to Type II Diabetes, Obesity, and the growth of inflammatory diseases such as cancer. So, be sure to read labels. Educate yourself on how many grams of sugar you are actually consuming in everything you eat or drink! If you are aware, you will be able to decide when to treat yourself to that cookie or that bowl of ice cream, without worry or guilt!

 Avoid processed foods.

All processed foods contain  long lists of ingredients/toxins that our bodies do not know how to process, so they store. They become trapped in our liver, in our fat, and even in our DNA. The food we eat feeds each and every cell in our body, so we actually are what we eat. . So, try to eat foods that will help you stay fresh, crisp, and alive. Try to eat products that  have no more than five listed ingredients. Additionally, if you cannot pronounce the name of an ingredient, you probably should not be eating it.

“Let thy food be thy medicine and thy medicine be thy food.”

Hippocrates

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