Colon health

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Improve Your Digestion Naturally

We have definitely all experienced some kind of digestive symptoms like an upset stomach, gas, heartburn, nausea, constipation, or diarrhea. But when these symptoms are occurring frequently, they can cause a major disruption to your life! Fortunately, changes that we make to our diet and lifestyle can have a positive impact on our gut health.

So, where should you start?

  1. Eat Real Food

The typical American diet is high in refined carbs, saturated fat, and food additives, which can all wreak havoc on your digestion. These processed foods are very low in nutrients and can really cause an imbalance in your digestion. Therefore, eating a diet that includes plenty of whole fresh foods and limiting the intake of these processed foods is the best for your digestive health.

  1. Fiber is your Friend

Everyone knows that fiber is beneficial for good digestion. There are two types of fiber that you need to be including in your diet – soluble and insoluble. Soluble fiber absorbs water and helps to add bulk to your stool. Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along smoothly. You can find soluble fiber in oats, bran, legumes, nuts and seeds, while vegetables, whole grains, and wheat bran are all good sources of insoluble fiber.

  1. Include Healthy Fats

Did you know that consuming healthy fats supports your body’s nutrient absorption? Pretty much all of us have been taught our lives that fat is bad, but certain fats are actually essential for our wellbeing. Healthy fats can actually help us get the most nutrients from the foods we eat, by transporting key vitamins and nutrients through the body. Why? There are two types if vitamins out there – water soluble and fat soluble. Most vitamins like Vitamin C and all of the B vitamins are water soluble and are expelled from the body when consumed in excess. However, fat soluble vitamins like vitamins A,D,E, and K, need a source of dietary fat to be carried through the intestines, into the bloodstream, and then to the liver where they are needed. Including healthy fats such as avocados, nuts, olive oil, coconut oil, and nuts, in your diet is important to make sure your body is getting all the nutrients that it needs!

  1. Stay Hydrated

Drinking water is essential for our overall health because it acts as a transportation system that circulates nutrients throughout the body and helps to remove toxins and other waste. A constant supply of water is necessary to replenish the fluids lost through your body’s natural activities like respiration, perspiration, and urination. In addition to transporting nutrients through the body, water also helps to regulate body temperature, digest food, and much more. The body loses fluids through breathing, sweating, and digestion, so it is vital to rehydrate! Drinking fluids and eating foods that contain water acts as a digestive aid and makes minerals and nutrients more accessible to the body.

  1. Be Mindful

It’s easy to get side tracked and eat too much too quickly if you’re not paying attention. This can often lead to bloating, gas, and indigestion. Mindful eating is the practice of paying attention to all aspects of your food and the process of eating. Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, and help to prevent common digestive issues.

  1. Chew Your Food

The process of digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down. When you chew your food thoroughly, your stomach has less work to do and can absorb many of the nutrients from the food you consume. This act also produces saliva, which is needed for proper mixing of the food in your stomach!

  1. Get Moving

Regular physical activity is one of the best ways to improve your digestion! Exercise helps to move the food through your digestive tract and can help with reducing symptoms of indigestion. Therefore, something as simple as taking walk after a meal may assist your body in moving things along!

The Bottom Line

 Simple diet and lifestyle chances supports your digestive health in many ways. Eating a natural diet full of whole foods, fiber, healthy fats, and nutrients is the first step towards good digestion. Practices such as mindful eating, stress reduction, and exercise is also very beneficial. So, are you tired of experiencing irritable digestive symptoms? Follow these simple tips and start supporting your digestion naturally now!

Improve Your Digestion Naturally 2019-01-28T08:36:59+00:00

How To Support Your Gut And Change Your Life With Natural Foods

Healthy eating can take on a variety of different forms: consuming fresh and organic fruits and vegetables every day, devouring homemade superfood delicacies, or simply avoiding processed foods with astonishingly high levels of sugar, pesticides, and additives we can’t even pronounce.

Regardless of which way you take, the conclusion is always the same: eating natural foods grown from the earth is the simplest thing you can do for your health to experience so many wonderful health benefits. That is why we are encouraging you to make the commitment to nourish yourself with natural and whole foods.

We have heard and know that a clean, green, fiber-filled diet can skyrocket the overall quality of your health, but how? Read on an learn how plants grown from the ground – especially prebiotic and probiotic rich foods – can drastically transform the health of your gut and your life.

Your Diet Is The Most Important Factor For Your Gut Health

The condition of your gut microbiome affects virtually every aspect of your mind and body, from your digestion and blood sugar levels to your immune system, mental well-being, and the amount of energy you have on a daily basis. So, what does that mean? Optimizing your gut health is crucial if you’re looking to experience a healthy lifestyle from the inside and out.

Did you know that your microbes are constantly under attack from the typical Western dietary habits full of process food and sugar as well as from lifestyle factors? In addition to diet, factors like aging, stress, the presence of antibiotics in our foods and as medicine, chemicals in our hygiene products, and toxins in the environment can all throw your plans of a healthy lifestyle and gut environment out the winder.

The good news is that it is so simple to nourish and sooth your gut when you adopt a diet full of real, whole foods from the earth. It may be obvious that probiotic rich foods can help support your microbiome, but even the probiotics already in your need to be supported in order to thrive. This is where prebiotics come into play.

What Are Prebiotics?

Prebiotics are a natural soluble fiber used by your gut’s good bacteria as fuel. Prebiotics are like rain when it comes to the garden that is your digestive tract – they help the gut maintain high quantities of friendly flora. Examples of prebiotic-rich foods are oats, bananas, apples, and pumpkin seeds.

How Do Prebiotics Help Your Gut?

Prebiotics help your good bacteria to flourish. Thanks to their major role in nourishing the good bacteria meant to support all of your bodily functions, prebiotics are considered vital for a happy gut! Prebiotics are crucial for maximizing the absorption of nutrients you consume through natural foods. When your gut is teeming with beneficial bacteria and you’re maximizing the nutrients you’re getting from your diet, you’re supporting your immune system, your energy levels, and the health of your skin. Plus, our gut-brain connection has the food are eating directly impacting how we think and feel, so all the more reason to consciously choose foods that support our overall health.

Go The Natural Way

Start by increasing the amount of probiotics and prebiotics naturally to boost the overall quantity and quality of friendly flora that colonizes within your gut. Choose natural, whole, fibrous foods into your diet. Here are some ideas to get you started:




-Brussel Sprouts










-Green Peas













-White Peaches

-Whole Grains

How To Support Your Gut And Change Your Life With Natural Foods 2019-01-17T13:36:44+00:00

Keep Your Gut In Check – How Can You Naturally Support Your Gut Health?

Gut health is incredibly important, and a big contributor to your overall health. Providing your digestive system with the nutrients it needs to feel its best is the most powerful form of support for your body! Here are a few things you can ask yourself anytime you think your microbiome needs some extra care.

Am I Getting Enough Prebiotic Foods?

Prebiotics are the indigestible fibers that feed the good bacteria in your gut. You’re most likely familiar with some natural prebiotic foods already – oats, apples, garlic, bananas – are great sources – but the good news is that most plant-based foods contain some amount of prebiotics.

You bacteria need a lot of prebiotic fiber to thrive. The issue with our modern lifestyle is getting enough prebiotics from the food we eat. And without any natural sustenance from the foods we eat, our friendly gut flora faces even more difficulties against harmful bacteria. Some foods we consumer even have the opposite effect – they feed the less hospitable bacteria in your gut instead of the good. These foods included sugar, gluten, dairy, and other processed foods. So try to include plenty of fiber-rich prebiotic foods in your diet!

What’s Your Gut Feeling?

Did you know that your gut is actually connected to your brain? Your brain and gut are in constant communication via your vagus nerve, which means that your brain can help signal your gut to digest properly and can have a direct impact on the way you are feeling.

Changes in your moods can originate in changes in your gut bacteria. When your gut bacteria are in balance, they signal the body to produce the hormones and neurotransmitters responsible for your moods like serotonin and oxytocin. And when your gut bacteria are out of balance, your body tends to produce more of the hormones associated with stress, like cortisol. There are so many things that have an effect on the way you are feeling, but it’s worth paying attention to any big mood swings or overall changes in your mood.

Do I Spend Enough Time Outside?

Spending time outside in nature is one of the best things you can do to help your microbiome thrive. This is happening less and less within today’s fast paced and modern lifestyle, and Americans tend to spend 90% of their time indoors. Whether you are at work, the shopping mall, or your home, being inside so much exposes you to harmful substances from bacteria found in building materials, paint, and even clean products. All of these are damaging to your gut flora and worse, your overall health.

When you are outside, you increase your exposure to new types of bacteria which can then increase your microbial diversity. Spending time in nature also lowers your stress levels and give your body a chance to build up the immune system. This is so beneficial for your microbiome and helps with supporting the growth of healthy bacteria in your gut.

Keep Your Gut In Check

Gut health is extremely important and its simple to start taking steps to improve it. By making a conscious effort to foster your microbiome and doing your best to minimize the things that can send it out of balance, you’ll be able to strengthen your good bacteria in no time!

Keep Your Gut In Check – How Can You Naturally Support Your Gut Health? 2018-12-14T15:08:47+00:00

Gut Feeling? Ease Your Anxiety and Stress Naturally!

When we think about anxiety and stress, we rarely consider what’s going on in our gut. Since there is a connection between our gut and our brain, digestive issues can have an impact on our overall wellbeing. The plethora of microbes living in our gut not only can affect your physical health, but it can also influence your mental health. It is perfectly normal to feel a little anxious and stress from our daily lives. But when these feelings linger on after the stressor has passed, it might be time to explore deeper… all the way into your gut!

There are over four hundred species of bacteria in your belly right now. This can truly be the key to the quality of your health. Disturbances to the microbial balance of your gut can lead to some microbes becoming more present while others are diminished. Think of garden – there are less likely to have weeds growing if you have lush vegetation, but without this vegetation, the weeds could take over and wreak havoc.

How Does the Gut Impact Our Health?

Well they don’t call if the “gut feeling” for nothing. Your brain is connected to your gut by an information super highway known as the vagus nerve. What happens in the brain can transform the way your gut works, and vice versa. Just think about the last time that stress or anxiety left you feeling like your gut was tied in knots.

With trillions of both good and bad bacteria living in our gut, maintaining a natural balance of our gut microbiome is essential for our wellbeing. Good bacteria found naturally inside your gut have a protective effect against other living organisms that enter your body. These good bacteria also helps the body prevent harmful bacteria from rapidly growing in your stomach. A disruption in the balance of the bacteria in our gut can actually cause us to feel anxious or stressed.

Your Mental – Digestive Connection

You may also be surprised to know that the majority of that “feel good” neurotransmitter, serotonin, produced in the body isn’t actually made in the brain. Did you know that serotonin is actually produced in your gut? The connection between your mental and digestive wellbeing all comes down to the trillions of tiny critters that call your gut home.

How Can Probiotics Help?

Probiotics, or the beneficial live bacteria that are in our bodies, have become increasingly popular as a way to improve health and wellbeing. Probiotics work by introducing the friendly bacteria into the gut, which helps to keep the gut healthy and main a balance. By maintain a healthy balance, we can naturally reduce stress and anxiety. If harmful bacteria begin to dominate your intestines, essential vitamins and enzymes are not produced, leading to many health issues, including the development of stress and anxiety.

Your immune system has a major role to play here too. Along with diet and stress, both gut bacteria and the serotonin produced in your gut, can influence the functioning of your immune system. The more healthy bacteria that is present in your gut, the better functioning your immune system will be.

Best Probiotic Food Sources

Can a yogurt a day keep stress away? Cultured dairy products like yogurt, sour cream, cottage cheese, and kefir are the best-known food sources for getting friendly bacteria in your diet. Equally effective probiotic food sources include cultured/fermented vegetables like cabbage, eggplant, cucumbers, squash, and carrots. Ideally, you should aim to get a good supply of probiotics from these diverse food sources.

A Happy Gut for A Happy You

Your gut isn’t called your second brain for nothing – so treat it well! Eat high fiber plant foods as often as you can, and make sure to also include probiotic rich foods to help support your healthy intestinal flora.

Gut Feeling? Ease Your Anxiety and Stress Naturally! 2019-01-17T13:37:18+00:00

The Anatomy Of A Diet: How To Tailor Your Diet To Your Needs, Lifestyle, and Goals

A diet should be a lifestyle change if you want it to be effective. With so many options out there, it can be difficult to decide which one is right for you. Getting clear on your goals and working a nutrition plan into your lifestyle can help you get the best results.

Nutrition Physiology

Your body needs certain nutrients, vitamins, and minerals for optimal function. There are seven major nutrients required for survival. Other elements, like water and fiber, don’t give you energy but help to keep you alive.

One of the problems with modern foods is that they provide calories without delivering adequate nutrition. You’re probably familiar with the term “empty calories.” Foods with empty calories tend to contain added sugars and fats with minimal nutritional value. Making your diet easy to maintain for your lifestyle can help you stick with it and reach your health goals.

What Are Your Diet Goals?

Eating a healthy diet can help you reach any goal – whether that be weightloss or simply living a healthier lifestyle. Setting a goal also gives you a basis for evaluating your changes and determine whether it’s working or whether you need to tweak something. If you don’t see results, you’re not likely to continue to make lifestyle changes. However, you won’t know what results you desire if you don’t set goals first. Working with a health or nutritional professional can aid you in defining your diet mission and help you stay on track.

The Importance Of Changing Your Habits

Once you have set your diet goals, you can work towards establishing consistency in your diet. When a habit and an intention conflict with each other, the brain is more likely to direct your behavior based on the habit rather than the intention. Therefore, transforming your diet changes into a habit is one of the keys to making this work for your lifestyle.

Once you have established a habit, the decision-making part of your brain is dampened. That’s a good thing when it comes to your diet. Instead of talking yourself into choosing veggies over potato chips, it becomes a no-brainer. It also frees your mind and allows you to focus on more important things so that you’re not thinking about food all the time.

5 Tips For Making Your Diet Work For Your Lifestyle

The following tips will help you set healthy habits that you can stick with for life!

  1. Start Slow

Have you ever run headstrong into a new routine only to find yourself burning out shortly afterward? The key to designing a diet for your lifestyle is to start small. To make a diet part of your life, create a change that’s so miniscule that avoiding it seems impossible.

You can use this idea for eating healthier by consuming just one more vegetable than you normally would. Once you take the first step, your mind will start to let go of its resistance to the idea. Within a few days or weeks, you’ll begin to have a compulsion to build on the habit instead of giving up, which is what can happen if you make too many big changes too quickly.

  1. Give Yourself A Cue

Changing any habit requires planning. You don’t have to spend a lot of time preparing your diet routine though. Using a simple cue can help you automate your behavior change. This works even if you don’t do it every time or forget to do it periodically.

Some cues that you could use include:

  • While I cook, I’ll drink a full glass of water.
  • With each meal, I’ll eat some greens.
  • When I crave sugar, I’ll drink sparkling water instead.

The cues allow you to repeat the behavior in a consistent context, which is one way to solidify habit change. They also give you a chance to adapt to your diet in a way that works with your lifestyle.

  1. Write It Down

Writing down your cues and posting them in a prominent place can help you remember them so that the habits begin to stick. Keeping track of other aspects of your diet, such as daily calorie consumption, favorite quick and easy meals, and cravings, in a journal can also help you modify a diet based on your lifestyle.

You can’t change anything in your life if you’re not aware of it. Recording information about what you eat and how you feel can give you a clear picture of what works and doesn’t work when it comes to your diet. When you know what’s effective, you can focus on creating consistency around it so that you can maintain the healthy habit.

  1. Make It Enjoyable

No matter how effective a diet appears to be, if sticking to it is grueling, you’re not likely to continue. Be flexible, and focus on what you enjoy!

For example, if you’re trying to avoid dairy, you might crave cheese all day. Instead of inwardly complaining that you can’t eat the cheese, focus on the abundant variety of foods that you can eat. Choose fruits and vegetables that you absolutely love, and give yourself a chance to experiment with different ways of cooking and eating them to come up with delicious meals and snacks that you will eventually find yourself craving.

  1. Plan Ahead

Go into every day with a plan. Taking a few moments every evening to prepare for the next day can help you modify a diet for your lifestyle and avoid surprises that might otherwise make you fall off the wagon.

Prepping for a catered lunch meeting by packing your own lunch can prevent you from snacking on cheese cubes and fancy desserts. Knowing what vegetables are in your refrigerator can help you start the day with a healthy breakfast instead of waking up and relying on a sugary granola bar because your cupboards were empty.

You don’t have to meal plan for an entire week if that doesn’t work for you. Just spend a few moments to come up with a diet strategy for every day, and that planning will also become a habit that sets you up for long-term success!

The Anatomy Of A Diet: How To Tailor Your Diet To Your Needs, Lifestyle, and Goals 2018-11-27T08:26:37+00:00

Why Do I Need Probiotics?

There are several lifestyle and environmental factors that can lead to problems with your gut health. Stress, aging, modern American diet, exposure to toxins, and the use of antibiotics (both as medicine and within the food we eat) can all throw off the balance of our microbiome.

Everything from your energy levels and mood to your mental health, weight, and sleep, can be affected by the balance of good bacteria in your gastrointestinal tract. The effects of an unbalanced microbiome can be serious. When the gut becomes unbalanced with these unhealthy levels of bacteria, probiotics help to bring your gut back to balance.

Probiotics are the “good” bacteria in your gut that support your digestive health and your immune system. These microbes that are present in the lower intestinal tract help us to digest food. They help the body to absorb nutrients, making sure that your body is getting the vitamins, minerals, fats, and amino acids from the foods that you are eating. Probiotics also keep any harmful bacteria in check. Probiotics do this by crowding out the bad bacteria and preventing the bacteria from living in your gut.

Now that you can see how probiotics help the body, how do you know if your body needs them? Probiotics exist naturally in your gut, but lifestyle and environmental factors can deplete our natural levels. But how do we know if they have been depleted?

Take a look at these 6 signs that indicate you should be boosting your diet with these good guys!

  1. Antibiotic Use

Antibiotic means anti-life, which is the exact opposite of the meaning of probiotic or pro-life. Antibiotics were designed to remove bacteria from the body, including your good guys. Boosting your diet with probiotic rich foods after a round of antibiotics can help to reintroduce the healthy gut flora back into the body.

  1. Food Poisoning

If you have recently suffered from food poisoning or have eaten something that just didn’t agree with your system, these is a good chance that bad bacteria have started making a home in your body. Including probiotic rich foods in your diet can help to fight off these bad guys and get your digestion back to normal.

  1. Digestive Issues

If your gut has not been functioning like it normally does, boosting your diet with probiotic rich foods can be extremely helpful. Oftentimes the small addition of these healthy flora into your diet can put an end to uncomfortable symptoms like bloating and gas.

  1. Skin Conditions

If you are suffering from acne, eczema, rashes, or hives, it is most likely due to poor digestion and an imbalance in your gut bacteria. Start to include probiotic rich foods in your diet to help your skin clear up.

  1. Moody

Are you feeling stressed, anxious, irritable, or depressed? It could be because your intestinal flora is out of whack. Boost your diet with probiotic rich foods to help bring your gut back into balance.

  1. Weakened Immunity

If you feel like you get sick from the flu every year, you’ve used all your sick days at work, and seem to catch any bug that goes around, it’s time to include probiotic rich foods in your diet. Healthy bacteria in the gut supports your immune system, and helps to fight off any foreign microbes in your body.

The Best Food Sources of Probiotics

Are you wondering how and what probiotic rich foods you should add into your diet? You don’t always need supplements to get your daily dose of probiotics. There are so many natural foods loaded with cultures of the good gut flora. The top sources of probiotics include:

  1. Yogurt – especially plain Greek yogurt
  2. Kefir
  3. Fermented vegetables – such as pickles or sauerkraut
  4. Kombucha
  5. Kimchi
  6. Miso
  7. Tempeh
  8. Olives

Create A Healthier You

Including probiotic rich foods in your diet helps to keep up your levels of good flora and is a form of prevention. By incorporating these top eight natural sources of probiotics into your diet, your good bacteria will thrive and help you with living a happy and healthy lifestyle.

Why Do I Need Probiotics? 2018-11-12T12:27:13+00:00

Bring Your Gut Health Back To Balance

Have you been feeling not like yourself lately? With the coming changes in the weather as we transition, it is typical to feel a bit off. Maybe you’re not getting enough sleep, you have low energy, or you’re just feeling blue. Did you know that a huge portion of your gut microbiome is situated in the digestive tract, where nearly 80% of your immune system resides? Thusly, if your gut microbiome doesn’t contain enough probiotics, you may not be feeling like your best self.

The difficult part of your gut health is knowing the signs of an imbalance, because they aren’t limited to troubles with your tummy. Here are the top five signs that your gut and microbiome may be out of whack!

  1. Are you moody?

You may think that your brain is located far from your gut, but did you know that your gut is in constant communication with your brain? This has a huge influence over your mood and emotions. This is because your friendly gut flora work to produce and regulate important mood-enhancing chemicals, like dopamine, cortisol, and serotonin.

  1. Do you feel under the weather?

Since your immunity is reflected by your gut health, where the majority of your beneficial bacteria live, if there is an imbalance going on with your microbiome your immune function is generally compromised and cannot effectively protect you from harmful pathogens. So, if you’re constantly feeling out of it and not like yourself, the root problem may be an insufficient number of the friendly flora in your gut!

  1. Are you low in energy?

If your energy in the morning is gone, and you feel like you’re living in a haze, it is time to consider all that is going on in your gut (or lack thereof). A deficiency of your friendly gut flora makes it a lot harder for your body to properly digest food and absorb the nutrients your body needs. This can leave you feeling worn out and fatigued before you day has even begun! So, before you go to grab another cup of coffee to help get you through the day, think about supporting your gut microbiome first!

  1. Do you feel uncomfortable in your own skin?

Are you continuously experiencing breakouts, irritations, rashes, or itches? Keep in mind that your gut may be responsible for these skin issues! Undesirable bacteria lingering in your intestines can cause a less than optimal complexion. And it’s not just your skin that gets affected – your microbiome can play a big role in whether or not your maintaining a healthy body weight!

  1. Are you experiencing stomach sensitivities?

Although most of the common signs for an imbalance in your gut occur all throughout the body, some signs do actually show up in the gut itself! If you experience bouts of constipation, diarrhea, bloating, or gas, it may be due to a lack of the friendly flora that work to keep the bad guys in check!

Give Your Gut Some Extra Love

If you’re experiencing an imbalance in your guy, there’s no need to let it affect your life and performance. Follow these simple steps to help support your microbiome now!

Get Active

It’s time to get moving! Physically active people tend to have more healthy gut bacteria than those who do not exercise. Working out doesn’t have to feel like a chore. Find a way to move that brings joy to your being. That could be running, swimming, martial arts, hockey, or any other activity that’s fun and raises your heart rate.

Healthy Choices

Eating a diet consisting of natural, whole, raw food (and organic if possible) that is full of nutrient rich fruits and vegetables will keep your entire system strong and your microbiome happy. This is because many plant-based foods – like apples, bananas, asparagus, and oats – are excellent sources of prebiotics, which are fibers that support the growth of your friendly flora. Try your best to avoid sugars, GMOS, processed foods, alcohol, and foods with other artificial ingredients that all deplete your healthy gut flora.


When you’re stressed out, your healthy gut bacteria may be less helpful since your body goes into its “fight or flight” mode. This can also cause an imbalance within your intestinal bacteria and make you more susceptible to the unfriendly guys. So, find something that truly calms you down such as yoga, meditation, journaling, or any other relaxation techniques.

Support Your Gut Daily 

Strengthening the support of your friendly bacteria encourages a lifetime of vitality for your mind, body, and spirit. After all, a balanced, nourished gut can have you feeling like yourself again, so you can live a happy and healthy lifestyle.

Bring Your Gut Health Back To Balance 2018-10-30T23:26:54+00:00

Do You Need More Energy? Boost Your Vitality With Your Diet!

Do you want to feel energetic and vibrant throughout the day? If you’re like most of our readers, you live a fast-paced life. This can leave you feeling tired, worn out, and lethargic.

Fatigue doesn’t always mean that you are tired. Lack of energy can often be related to many health symptoms. Did you know that you can boost your energy and vitality with you diet? The main reason for low energy has to do with shortcomings in your diet and the fact that you are probably not getting enough of the nutrients that you need. Let’s take a look at which vitamins give you more energy and which foods offer them naturally!

The Four B’s

Key vitamins that boost energy include these four B vitamins: B1, B2, B6 and B12. Each of these B vitamins are important for the metabolism of your cells and the formation of red blood cells. They play a part with how your body processes the nutrients you eat and converts them into energy. B12 is especially important. A diet that doesn’t include a lot of B12 foods can result in noticeable fatigue and changes with mood. The good news is that we can get sources of these B vitamins naturally from leafy green vegetables, peas, lentils, beans, as well as from poultry, beef, seafood, dairy and whole grain products.


Iron is an essential nutrient and part of your hemoglobin that aids your body in transporting oxygen through the bloodstream. Iron plays a major role with creating energy from the nutrients that we consume. Fatigue is often associated with insufficient oxygenation. An Iron deficiency is the most common nutritional deficiency in the United States. You can get Iron from natural food sources from the foods mentioned above along with pumpkin seeds, quinoa, and even dark chocolate!

Vitamin C

Vitamin C is another essential vitamin for your health. Vitamin C helps to maintain our blood vessels, play a key role with energy production, mood, maintaining healthy skin, and bones. But did you know that your body needs Vitamin C to make L-carnitine, which helps your body burn fat for energy. Fatigue is often one of the first signs of vitamin C depletion! Natural sources of vitamin C can be found within citrus fruits like oranges, lemons, and limes, as well as kiwis, mangos, papayas, pineapples, and berries such as strawberries, raspberries, blueberries, and cranberries!

Folic Acid

As part of one of the eight B-Vitamins, folate helps the body with converting the food we eat into glucose, which provides our bodies with energy. When combined with vitamin B12, folic acid significantly boosts energy levels within all individuals. Natural sources of folate can be found in black eyed peas, asparagus, lentils, walnuts, spinach, kale, broccoli, Brussel sprouts, peanuts, as well as beef.

Calcium and Vitamin D

Are your calcium and vitamin D levels low? Calcium and Vitamin D are needed for energy production. Deficiencies of these both these vitamins are linked to symptoms of fatigue. Opt for natural foods high in calcium such as salmon and sardines, kale, collards, broccoli, turnips, bok choy, and sesame seeds.


Magnesium is a mineral that is vital for energy production. Your body needs magnesium to create energy by activating adenosine triphosphate (ATP), which is the fundamental unit of energy within the body’s cells. Without proper levels of this mineral, the nutrients that your takin in through food would not be metabolized into energy. Magnesium also supports increased muscle function, and bone quality (when taken with calcium and vitamin D). Natural sources of magnesium include avocados, nuts, seeds, legumes, tofu, whole grains, fatty fish, and dark chocolate!


Zinc is a vital part of keeping your metabolism running smoothly. Zinc helps to metabolize protein, carbs, as well as fats, and when you don’t have enough, you can experience reduced energy and sluggishness. You can get zinc through natural foods like oysters, which contain more zinc per serving than any other food, as well as poultry, seafood, beans, nuts, and whole grains.


Selenium is an essential trace mineral and antioxidant that is vital to good health and physical and mental energy. Unusual lethargy, tiredness, and a lack of energy over several days could all be symptoms of a selenium deficiency. Natural sources of selenium can be found within many natural food sources such as vegetables, fruits, whole grains, seafood, lean meats, nuts, seeds, and legumes.

Are you experiencing low energy? Your diet can help.

If you find that you are feeling sluggish, and it is hard for you to get through the day, it is time to take a look at your diet. Fatigue is often related to poor nutrition. Fight your fatigue by including fresh, whole foods, that are high in vitamins and minerals in order to boost your energy levels and vitality!



Do You Need More Energy? Boost Your Vitality With Your Diet! 2018-10-24T12:47:33+00:00

What Is Candida and How To Fight It Naturally

When there are balanced levels in the body, Candida is a fungus that aids with nutrient absorption and digestion. However, if Candida overproduces, it can become a serious concern that has the ability to cause a wide variety of negative and serious health problems. The best way to reduce and eliminate any symptoms is to change your diet, but what exactly do you need to do? Read on and learn exactly how to combat your Candida overgrowth naturally.

Candida is a fungal infection that can affect men and women of all ages and various parts of the body. It commonly occurs in the mouth, nose, ears, as well as your gut. Due to its many and varied symptoms, Candida is often ignored or misdiagnosed.

Level Up Your Diet – Remove Problem Foods

The good news is that there are many natural candida treatments. The main natural treatment is to make a change in your diet to reduce the overgrowth of yeast. This involves removing the foods from your diet that feed the candida and encourage it to flourish in your body. The top foods to remove include sugar, white flour, yeast, and alcohol. These top offenders are believed to promote the candida overgrowth.

Avoiding sugar in all of its various forms truly is the key to combatting candida naturally. The candida yeast cells need sugar to build their cell walls, expand their colonies, and switch into their more virulent, fungal form. This is why a diet low in sugar is absolutely necessary as part of treating a candida overgrowth.

Moving forward, you want your diet to be centered around vegetables, high-quality protein foods, and gluten-free gains like brown rice and quinoa. Avoiding fruit when beginning any Candida treatment is also recommended because even though fruit is very healthy, the natural fructose gets turned into sugar within your body. For vegetables, you also want to try to avoid these starchy variety: potatoes, carrots, sweet potatoes, beets, and peas. These veggies have a high carbohydrate content and should be avoided during the start of your candida treatment.

Level Up Your Diet – Boost Your Immunity

You will also want to make sure that you include these top foods on a daily basis in your diet: apple cider vinegar, sauerkraut and other fermented veggies, leafy greens, coconut oil, garlic, chia and flaxseeds, and spices like turmeric and cinnamon!

In order to have success with combatting your candida naturally, you need to boost your immune system which can take anywhere from a week to several months. A strong immune system is crucial for removing excess candida cells. It all depends on you and how strict you are with your diet, and the severity of your candida.

Best Foods to Fight Candida:

  • Apple Cider Vinegar

The acid and enzymes in apple cider vinegar help to kill and get rid of excess yeast in your body.

  • Fermented Foods

Fermented foods like sauerkraut and kimchi contain microflora that help protect the intestines. Regular consumption will help improve the immune system and make your body less hospitable for candida.

  • Leafy Greens

Leafy green veggies help to alkalize the body, which fights against the acidic nature of yeast overgrowth. Greens contains zero sugar and high amounts of magnesium, that naturally detox the body, vitamin C to build the immune system, chlorophyll to cleanse the body, B vitamins to energize the body and iron to give the body full support.

  • Coconut Oil

Coconut Oil has antimicrobial properties that kill off harmful candida through ingestion and topical application.

  • Garlic

Garlic contains a number of Sulphur containing compounds that have extremely potent antifungal properties. Raw garlic benefits your fight against candida specifically.

  • Chia and Flaxseeds

Polyphenols found in flaxseeds and chia seeds support the growth of probiotics in the gut and support the elimination of yeast and candida in the body.

  • Turmeric and Cinnamon

Turmeric’s active compound curcumin fights the growth of candida in the body. Cinnamon also has similar properties, so it is best to include these two spices in your diet if you are suffering from a candida overgrowth!

Follow Up Care

Once you’re free of your candida symptoms and the candida itself, then what happens? As you guessed, going back to your old habits and ways of eating will likely just bring the candida back all over again. Sticking to a diet full of raw, fermented, and cooked vegetables is the best way to ensure that the overgrowth doesn’t come back. In general, it is always best to avoid sugary and processed foods. Real, whole, and natural foods are always your best bet!

What Is Candida and How To Fight It Naturally 2018-10-19T14:30:07+00:00

What are Prebiotics and Why Are They Important?

Just like how we exercise to keep our physique looking fit and strong, we must also pay attention to our gut to truly be healthy. Providing nutrients and healthy bacteria for your gut will help to create a foundation of health from the inside out, so you can live a happy and healthy lifestyle. A lot of research has been done lately on prebiotics and their crucial role on gut health.  While it is incredibly interesting to learn about how our gut health contributes to our overall health, it can also be overwhelming, especially if you are just learning!

What Are Prebiotics?

While probiotics often get all the attention, prebiotics deserve special recognition too. Prebiotics are to probiotics what sunlight is to a plant. Probiotics are living organisms and prebiotics are indigestible fibers that provide nourishment for the probiotics – like sunlight for a plant.

Our lovely microbes rely on specific nutrient, prebiotic fiber, to keep them going. These soluble fibers can be found in plant-based foods and are actually indigestible by us. This kind of fiber is an excellent prebiotic because of this reason, and its ability to pass through the upper gastrointestinal tract completely undigested. The prebiotic fiber then makes its way into the colon, where it ferments and is used as fuel. Pretty amazing right?

Why Are Prebiotics Important?

Since prebiotics nourish the probiotics in our body, they have a huge impact on our health and wellness. Here are a few benefits that prebiotics have on our health!

  1. Helps Lower Stress Hormone Cortisol

Higher levels of prebiotic in your gut are associated with lower levels of cortisol. Cortisol is produced by the adrenal glands which are located on top of each kidney. Cortisol is the primary stress hormone released at times of stress. Having high levels of the stress hormone can cause various problems, and lead to weight gain, increase in blood pressure, and low energy. Although stress isn’t the only reason that cortisol is secreted into the bloodstream, having sufficient prebiotic levels in the gut can help to naturally lower your cortisol levels.

  1. Helps Improve Nutrient Absorption

Prebiotics can help to enhance magnesium and calcium absorption in the body. These two vitamins are essential for boosting bone health and increasing bone density. Better nutrient absorption also leads to more energy and vitality!

  1. Helps Strengthen Immunity

Prebiotics naturally support immune function by increasing the number of protective microbiome in your gut. This is extremely beneficial because prebiotic help to support the gut barrier against harmful invaders.

Prebiotic Rich Foods

Incorporating foods that are high in prebiotic fibers into your diet is an essential part of the journey toward a balanced microbiome. Prebiotic foods are high in different types of fiber that support your digestive health! It is important to consume these foods raw in order to be effective. The fiber content of these foods can be altered when cooked.

  1. Chicory Root

Chicory root is a great source of prebiotics. Approximately 47% of chicory root fiber comes from the prebiotic fiber inulin. This helps to nourish your gut bacteria and improve digestion.

  1. Dandelion

Dandelion greens can be used in salads and are a great source of fiber. Dandelions also contain inulin fiber which increases friendly bacteria in the gut and helps strengthens the immune system.

  1. Garlic

The fiber content in garlic comes from inulin as well as another naturally occurring prebiotic called fructooligosaccharides (FOS). Garlic acts as a prebiotic by promotion the growth of beneficial Bifidobacteria in the gut. It also helps to stop harmful bacteria from growing.

  1. Jerusalem Artichoke

Also known as the “earth apple” the Jerusalem artichoke supports the growth of friendly bacteria in the colon. Additionally, it helps to strengthen the immune system.

  1. Onions

Similar to garlic, the inulin and FOS content helps to strengthen gut flora, break down fats, and helps to boosts the immune system.

  1. Asparagus

Asparagus is another great source of prebiotics. The inulin content in this vegetable helps to promote friendly bacteria in the gut.

  1. Bananas

The prebiotic fiber in bananas has been shown to increase healthy gut bacteria and helps with reducing bloating! Unripe bananas are also high in resistant starch (meaning it is resistant to digestion and functions as a soluble fiber) which has prebiotic effects.

  1. Whole Grains

Whole grains like barley and oats contain high amounts of beta-glucan. Beta-glucan is a prebiotic fiber that promotes healthy levels of gut bacteria in the digestive tract. As well, beta-glucan helps to slow down digestion and helps to control appetite, by providing a sense of fullness.

  1. Apples

Apples are a delicious fruit that contains the fiber called pectin. The pectin in apples has a prebiotic effect that feeds the beneficial gut bacteria and lowers the harmful bacteria in your gut.

  1. Flaxseeds

Flaxseeds are another great source of prebiotics. Flaxseeds contain both soluble and insoluble fiber which promotes healthy gut bacteria, regular bowel movements, and reduces the amount of dietary fat you digest and absorb.

Probiotics and Prebiotics Go Hand In Hand

So many factors in our world today deplete the good bacteria that we have in our gut – elements in the air, pesticides in the ground, cleaning supplies in our homes, processed foods, and even antibiotics. Fortunately, you can take care of your gut barrier by making a conscious effort to live a gut healthy life. This includes choosing organic whole foods, regular exercise, and swapping harsh antibacterial chemicals for natural products and cleaning supplies. As well, people who are have an exercise regime have healthier microbiomes than those that are non-active. However, even if we live a stress-free life, eat organic whole foods, and exercise regularly, our lifestyle in the fast-paced world today can inevitably lead to some depletion of our good bacteria. The good thing is that we are able to maintain and replenish our good bacteria through our diets and supplements.  Probiotics and prebiotics are uniquely different – they work together simultaneously to sustain a healthy gut. Although we can make lifestyle changes to improve our gut-health, we must continuously replenish our body with the good guys so that we can live a happy and healthy life!

What are Prebiotics and Why Are They Important? 2018-10-05T08:15:55+00:00