All posts tagged 'eri Glassman'

Tune Up Your Second Brain

gut-second-brain

Gut health has been building steam as a trending health topic as more and more research points to the importance of the microbiome. Micro - what? Microbiome is a fancy word for the trillions (yes, trillions!) of microbes that live in your gut, on your skin and elsewhere.

Your gut health affects everything from your immune system, to your weight, to your brain function, so it’s really important to focus on what’s going on in your belly. Or shall I say what’s going INTO your belly.

It may sound crazy to think that your digestion controls all of the above mentioned, but actually, scientists have discovered that the microbes in your gut are engaged in a constant conversation with your mind. And that chatter could be affecting your emotions, moods and behavior in major ways.

It turns out that your gut’s got its very own nervous system, called the Enteric Nervous System (ENS). It’s so influential on your body that it’s often referred to as “the second brain.” The main job of the ENS is to regulate digestion, but it also sends up regular signals to the brain via the vagus nerve.

Think of the vagus nerve as a busy two-lane highway. Traffic is moving in both directions, but it’s much heavier headed north, to the brain. Who’s directing that flow of traffic? Your microbes, of course.

Studies have shown that changing the makeup of gut microbiota actually changed how mice behaved, affecting anxiety and cognition, for instance*. Mice raised without beneficial microbes also have been shown to be less capable of managing stress**.

Another example: 90% of the mood-balancing neurotransmitter serotonin is made in the gut, and research has shown that microbes play a critical role in its production***. So, if yours are not doing their job well, your body could end up with inadequate serotonin. That’s a problem since serotonin regulates sleep, appetite, mood, and more.

Here are four ways to take steps in the right direction towards regulating a healthy microbiome.

1. Add fermented foods to your diet. These are foods like kefir, sauerkraut and kimchi. These foods begin with a live active culture and are fermented, giving them the benefit of probiotics.

2. Eat fiber. Many fibers are considered to be prebiotics. This means that they feed the good bacteria already present in your gut. But different fibers feed different bacterium, so it’s important to get these prebiotics from multiple sources and from a variety of foods.

3. Drink lots of fluids. Our bodies need water for skin health, immunity and energy, but also to push things along through digestion. So while we need the bacteria for gut health, we also need the fluids to keep everything moving as it should.

4. Take a probiotic daily. You can think of adding this supplement as a bit of an ‘insurance policy’ to make sure that you’re balancing the bacteria in your gut every day, no matter what. I wholeheartedly recommend Probiotic Supplement, which has a proprietary 5-strain blend with 25 billion CFUs guaranteed. Plus, it's made in the USA!

Keri Keri Glassman MS.RD.CDN


Resources used for this article:

* https://www.ncbi.nlm.nih.gov/pubmed/25866195

** https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2674977/

*** http://www.caltech.edu/news/microbes-help-produce-serotonin-gut-46495

http://nutritiouslife.com/3-things-didnt-know-microbiome/

http://gut.bmj.com/content/47/suppl_4/iv15.full

http://nutritiouslife.com/stress-fighting-foods/

Understanding & Managing Stress

keri-drink

Stress affects everything. Yes, everything. There really isn’t one area of your “world”, body or life that isn’t impacted by stress. Your reactions to stress control everything from your breath to your hormones.

The immediate reactions to stress are what we think of as “fight or flight” responses. Upon experiencing a stressful situation, hormones are released that constrict your blood vessels and raise your blood pressure. Eventually, your hormone levels return to normal and your heart rate is regulated. This is healthy, normal, and fine! However, prolonged, chronic stress can lead to health complications including high blood pressure, heart disease, obesity and diabetes.

The hormones released when we’re stressed include adrenaline, corticotropin releasing hormone (CRH) and cortisol. While the first two work quickly in the body to give instant energy (which initially reduces hunger), cortisol hangs around in the body longer.

So while an immediate response to acute stress can be a temporary loss of appetite, prolonged chronic stress that goes unmanaged can be tied to an increase in appetite and craving (carbohydrates specifically), and in turn cause you to store fat specifically around the midsection.

Stress causes many problems because it increases free radicals (bad guy compounds that cause a whole lot of problems). The production of free radicals is what is known as oxidative stress. Though the presence of some free radicals is normal, prolonged oxidative stress causes chronic inflammation. This in turn can cause significant damage to your cells, and complications such as, high blood pressure, heart disease, cancer and diabetes as well as arthritis, IBS and Crohn's Disease.

Stressful situations themselves are unavoidable, and sometimes a little stress can be a good thing. But there are ways to prevent elevated responses and manage the stress in your life. We hear it all the time that we should take time to relax, de-stress and unwind, but this concept is so much easier said than done. Taking control of being a less-stressed person is something you can work on in only a few minutes a day – you don’t have to go for a massage or book a spa weekend. Try the following quick stress busters:

  • If you have 15 minutes: read a chapter or two in a book.
  • If you only have 5-10 minutes: sit quietly with a cup of tea.
  • If you can only manage 30 seconds: rub aromatherapy lotion on your hands.

happy-outdoors

Yes, you can lower your stress by getting a massage or doing a little pampering, but you can also prevent elevated responses to stress from happening in the first place by practicing meditation, getting enough sleep, exercising, and, yes, eating foods that are linked to mood-boosting, calming benefits.

Oatmeal, leafy greens, celery, cashew, avocado, grass fed beef, and even dark chocolate can have a positive effect on reducing your stress symptoms. Some foods, like oatmeal, spinach, and dark chocolate, have the ability to regulate serotonin, which is the feel-good, mood-boosting and mood-stabilizing hormone. Others, like grass-fed beef and peppers are sources of vitamin C, which has been shown to lower levels of cortisol in the body and reduce the physical and psychological effects of stress.

Perhaps the simplest thing you can do to fortify your health is to supplement your diet with Minerals & Antioxidants blend. The boost of antioxidants helps to fight damaging free radicals. Think of antioxidants as the good guys that fight the bad guy free rads. Not only that, but when mixed and consumed with water, you’re contributing to your hydration to boot. What could be simpler?

Keri Keri Glassman MS.RD.CDN

New Year, Fresh Start

It’s refreshing, right? The feeling of starting fresh in a new year, with an opportunity for self improvement and change.

Here’s a good tip for when you’re making New Year's goals and resolutions. It will help you stay focused on both short and long-term goals alike.

When defining what you want to achieve, keep it realistic, attainable and measurable.

However, no matter how doable your goal, it’s always nice to have that little extra bit of help and accountability when it comes to following through on your promises to yourself.

Everyone can agree that positive reinforcement is a great way to adopt new behaviors and leave bad habits in the dust. As we all know, there's no better feeling than feeling your best!

At Life's Abundance, we've assembled the most incredible positive-reinforcement pack. Think of it as your go-to bag for getting stuff done AND feeling great. This bundle pack includes everything you need to be your healthiest self in 2017 and you can get a 20% discount off the retail price until January 31, 2017! It includes the following six full-size supplements:

Chocolate or Vanilla Protein - A completely plant based, protein rich powder with amazing flavor that can be mixed with anything from water to your baked good recipes.

Cherry or Tropical Flavor Minerals & Antioxidants Mix - A healthy alternative to sugary sports drinks that provides you with nourishing minerals and antioxidants.

Greens Blend - Using this powder is an easy way to get all of your recommended greens in. It’s a non-GMO mix of raw, certified organic grasses and mushrooms with a subtle berry flavor, and a silky smooth texture.

Probiotic - This probiotic is a four-strain blend to help maintain an optimal microflora balance. Good gut health contributes greatly to your overall health.

Multivitamin - This is a natural capsule multivitamin with a focused approach to health. This means that it provides you with exactly the vitamins you need, while leaving out exactly what you don’t.

Fish Oil Capsules - These supplements are ultra concentrated with two to three times as much health promoting EPA and DHA as competing brands. Plus, they have a slightly citrusy flavor!

This pack is essential for making the positive changes you want to accomplish in the New Year. Positive reinforcements will not only help you achieve your goals, but also feel more energized and youthful at the same time!

Utilizing this pack is the perfect tool to start the momentum toward more confidence and focus on attaining your goals. As long as you remain committed, the strength of this positive feedback loop will only grow, enabling you to do more in 2017 than you maybe even thought possible.

So, let's all start the New Year with a big commitment to ourselves, and each other!

Keri Keri Glassman MS.RD.CDN