by Feeling Great | Aug 20, 2023 | Body, Mental Wellbeing, Mind, Weight Loss
10 Things You Should Know About Your Microbiome
If you had to name one of the most groundbreaking medical discoveries, what would it be? As a health practitioner, my answer is clear—the microbiome.
This vast community of trillions of bacteria lives in your gut, mouth, lungs, nasal passages, skin, and even brain. While we’ve known about these bacteria for years, we now understand their crucial role in nearly every aspect of our health.
Here are 10 key facts about your microbiome and why it matters:
1. Your Body Has More Bacteria Than Cells
Believe it or not, bacteria outnumber your cells 9 to 1. Even more surprising, the genes in your microbiome outnumber your own DNA by 150 to 1!
2. Your Microbiome Controls Essential Functions
Friendly bacteria help:
- Digest food and absorb nutrients
- Regulate metabolism and appetite
- Boost immunity and fight infections
- Enhance mental sharpness and mood
- Support heart and bone health
Without them, your body struggles to function properly.
3. Not All Bacteria Are Bad—Many Are Your Allies
Bacteria often get a bad reputation, but most are beneficial. They help restore gut health, combat fatigue, ease anxiety, improve skin conditions, and even reduce pain.
4. A Healthy Microbiome Affects Weight Loss
Your gut bacteria influence digestion, metabolism, and cravings. Some bacteria encourage inflammation and sugar cravings, while others support weight loss. A balanced microbiome keeps you energized, lean, and strong.
5. Rebalancing Your Microbiome Helps Burn Fat
Scientific studies confirm that a well-balanced gut boosts metabolism and fat loss. This is something I’ve seen firsthand in my naturopathic practice—when patients improve gut health, weight loss follows naturally.
6. Your Microbiome Impacts Mental Health
Your gut and brain are connected. If your microbiome is imbalanced, it can lead to:
- Anxiety and depression
- Fatigue and brain fog
- Memory issues and mood swings
7. Stress Can Damage Your Gut in Just 24 Hours
Bacteria have short lifespans—about 20 minutes. That means a single day of stress can alter your gut balance drastically. However, you can restore it quickly with the right foods and probiotics.
8. Probiotics Help Restore Balance
Probiotics are live bacteria that replenish your gut. You can find them in:
- Supplements
- Fermented foods like yogurt, kefir, sauerkraut, and kimchi
9. Prebiotics Feed Your Good Bacteria
Prebiotics are fiber-rich foods that nourish healthy bacteria. Some top sources include:
- Asparagus, garlic, onions, leeks, carrots, and radishes
- Turmeric and cinnamon
10. The Future of Medicine Is Rooted in the Microbiome
Experts predict that gut health research will reshape modern medicine. The Mayo Clinic has even called microbiome science as important as genetics and germ theory.
Final Thoughts: Support Your Microbiome Today
Your microbiome is your hidden health powerhouse. By nourishing it with probiotics, prebiotics, and gut-friendly foods, you can improve digestion, boost energy, sharpen focus, and even enhance your mood.
Start prioritizing your gut health—your entire body will thank you!
Book Here if you need help with your microbiome? Fatigued, stressed, anxious, depressed, overweight, headaches, acne, eczema, colds, infections, joint and muscle pain….
by Feeling Great | Jan 16, 2023 | Gut Health
Kickstart Your Health with a Simple Detox Plan
Deciding to detox your body is a great first step toward better health, but knowing where to start can feel overwhelming. The good news? Small changes can lead to big improvements over time. By focusing on whole foods, avoiding harmful ingredients, and making mindful choices, your body will naturally detox and regain balance.
Boost Your Vegetable Intake
- Aim for four handfuls of salad and three servings of vegetables daily.
- Choose fresh, chemical-free produce whenever possible.
- If organic options are unavailable, soak produce in water with apple cider vinegar for five minutes to reduce pesticide residue.
- Include fermented foods like sauerkraut or kimchi for gut health.
🚫 Decline: Canned, frozen, dehydrated, or pickled vegetables.
The Ultimate Detox Food Guide – Simple Detox Plan
Increase High-Quality Protein
- ✅ Relish Instead: Chicken, turkey, eggs, calamari, tempeh, tofu, and small fish (like sardines and mackerel).
- ❌ Refuse: Processed meats, pork, beef, shellfish, and deli cuts.
Eliminate Dairy
- ✅ Swap for: Coconut milk, nut-based yogurts, and unsweetened plant-based milks.
- ❌ Skip: Butter, cheese, milk, and ice cream.
Go Gluten-Free
- ✅ Choose: Quinoa, brown rice, buckwheat, and almond meal.
- ❌ Avoid: Wheat, rye, barley, and spelt.
5. Enjoy Nuts and Seeds
- ✅ Eat: Almonds, walnuts, chia seeds, and sunflower seeds.
- ❌ Restrict: Peanuts and salted or roasted nuts.
6. Add Healthy Legumes
- ✅ Best choices: Lentils, chickpeas, black beans, and kidney beans.
- ❌ No To: Canned beans with additives or preservatives.
7. Eat Fresh Fruit
- ✅ Enjoy: Up to three servings of fresh or frozen fruit daily.
- ❌ Refrain: Canned, dried, or candied fruit.
8. Use Healthy Oils
- ✅ Opt for: Olive, coconut, flaxseed, and sesame oil.
- ❌ Skip: Vegetable oils, margarine, and fried foods.
9. Choose Natural Condiments
- ✅ Use: Fresh herbs, garlic, lemon juice, and homemade dips.
- ❌ Avoid: Artificial sweeteners, processed sauces, and preservatives.
10. Stay Hydrated
- ✅ Drink: Water (flavored with lemon or mint), herbal teas, and fresh vegetable juices.
- ❌ Limit: Alcohol, soda, coffee, and sweetened beverages.
Final Tip
The key to detox success? Start where you are and improve gradually. Small changes will lead to long-term results—and your body will thank you for it!
“Eat more fruit and vegetables, reduce processed foods, cut back on alcohol, and move your body daily.” – ABC News
Ready to Start? Choose one or two steps today and build from there. Small changes will lead to lasting results!
Feel free to check out some of my healthy recipes and smoothies which will aid you on your Detox.
Need help with all thing Detox – Book Here to get started
by Feeling Great | Mar 7, 2016 | Body
Most Powerful Natural Anti-Inflammatory: 15 Ways to Reduce Inflammation & Look and Feel 10 Years Younger
Inflammation is something we all experience in our lives. Whether it’s a headache, a swollen ankle, or a cold, we’ve all been there. While acute inflammation serves a protective role, chronic inflammation can lead to serious health issues such as disease, aging, and weight gain. Luckily, there are natural anti-inflammatory methods to reduce inflammation and restore balance to your body.
How to Reduce Inflammation and Feel Younger
Here are 15 effective and natural ways to combat inflammation and feel better:
1. Drink Enough Water
Hydration is essential for cellular function. Without enough water, your metabolism slows down, leading to fatigue, joint pain, and other health issues. Stay hydrated to improve overall body function and reduce inflammation.
2. Choose Anti-Inflammatory Grains
Swap refined grains for gluten-free whole grains like quinoa and brown rice. These grains help alkalize your body, reducing inflammation. Processed grains and gluten can trigger inflammatory responses in the body.
3. Prioritize Sleep
Getting eight hours of sleep each night helps regulate cytokines that control inflammation. Lack of sleep can elevate inflammation and impact your immune system.
4. Avoid Diet Foods and Drinks
Diet foods containing artificial sweeteners can increase insulin levels, triggering inflammation. Opt for flavored sparkling water or natural drinks instead.
5. Exercise Regularly
Regular movement promotes healthy cellular function and reduces inflammation markers. Balance your workouts with adequate recovery to avoid overexertion.
6. Eat Omega-3 Rich Foods
Foods like wild salmon, chia seeds, and leafy greens are packed with omega-3s, which are known for reducing inflammation.
7. Incorporate Ginger and Turmeric
These powerful spices have natural anti-inflammatory properties. Add them to your meals for a flavorful and healing boost.
8. Limit Processed Foods
Processed foods like fast food contribute to inflammation and long-term health issues. Choose whole, nutritious foods instead.
9. Cut Back on Sugar
Sugar, especially high fructose corn syrup, is a major trigger for inflammation. Reducing sugar intake can help reduce inflammation and prevent associated health issues.
10. Add Cultured Foods and Drinks
Kefir, kombucha, and sauerkraut support healthy gut bacteria, reducing inflammation and boosting immunity.
11. Use Anti-Inflammatory Cooking Oils
Replace inflammatory oils like vegetable and canola oil with healthier options like olive oil, coconut oil, and red palm fruit oil.
12. Maintain Your Ideal Weight
Excess fat produces compounds that promote inflammation. By maintaining a healthy weight, you can significantly reduce inflammation in your body.
13. Cool Down
Cold therapy, such as ice packs or cool showers, helps reduce inflammation. Try this after exercise or injury for relief.
14. Meditate Daily
Meditation reduces cortisol levels, lowering inflammation. Even a few minutes a day can have significant health benefits.
15. Stretch Regularly
Daily stretching improves blood flow, reduces muscle tension, and helps decrease inflammation. Just 10 minutes a day can make a big difference.
Reducing inflammation is a key step in improving your health and feeling your best. By incorporating these natural anti-inflammatory practices into your routine, you can look and feel younger while supporting your long-term health.
If you found this helpful, share it!
Do you have any tips or personal experiences on reducing inflammation? Share your story in the comments below!
by Feeling Great | Jul 2, 2015 | Vegetarian Recipes
Homemade Sauerkraut: A Gut-Healthy, Probiotic-Rich Superfood
If you’re looking to improve digestion, boost immunity, and support gut health, adding naturally fermented foods to your diet is a great place to start.
Sauerkraut is one of the best probiotic-rich foods you can make at home. It’s loaded with healthy bacteria, gut-healing properties, and cancer-fighting nutrients, making it an excellent addition to any meal.
Due to antibiotic use, processed foods, and even chlorine in drinking water, our gut bacteria can become depleted. Regularly consuming fermented foods like sauerkraut helps restore healthy bacteria levels, aiding in digestion and overall well-being.
What is Sauerkraut & Why is it So Beneficial?
The magic of sauerkraut lies in its fermentation process. This ancient preservation method, called lacto-fermentation, relies on the natural lactic acid bacteria found in vegetables.
When combined with salt, these bacteria begin the fermentation process, creating a tangy, probiotic-rich food that’s incredibly good for your gut.
Some of the best vegetables for fermentation include:
- Cabbage – The classic choice for making sauerkraut.
- Cucumbers – Used to make traditional pickles.
- Radishes & Green Beans – Great alternatives for variety.
Fermentation Tips:
- Salt Calculation: Use 60g of salt per 2.5kg of vegetables for the best results.
- Ideal Temperature: 20-22°C (68-72°F) ensures proper fermentation in 3-4 weeks.
- Timeframe: Warmer temperatures speed up fermentation, while cooler ones slow it down.
How to Make Homemade Sauerkraut
Makes: ~1.35kg (fills 2 medium preserving jars)
Preparation Time: 30-45 minutes (+ fermentation)
Storage: Keeps 1-2 months in the refrigerator
Ingredients:
Sauerkraut:
- 2.5-3kg hard white or red cabbage (or a mix of both), shredded
- 60g coarse sea salt or rock salt
- 1 tbsp caraway seeds
Brine:
- 1.5 tbsp sea salt
- 1L boiled water (cooled)
Step-by-Step Method
1. Prepare & Salt the Cabbage
- Weigh the shredded cabbage to calculate the amount of salt needed.
- Place cabbage in a large bowl and sprinkle evenly with salt.
- Let it sit for a few minutes to allow the salt to draw out moisture.
2. Pack into Jars
- Layer the cabbage into a large jar, pressing it down firmly in 5cm layers.
- Sprinkle caraway seeds between layers for added flavor.
- Leave 7.5cm of space at the top of the jar.
- Pour in the natural cabbage juices and extra brine if needed, ensuring the cabbage is fully submerged.
3. Ferment the Sauerkraut
- Cover with muslin (cheesecloth), place a plate over the top, and weigh it down with a jar filled with water.
- Store at room temperature, ideally 20-22°C.
- Check daily to ensure the cabbage remains submerged. If scum forms on the surface, remove it and replace the muslin.
4. Seal & Store
- Fermentation is complete when bubbling stops—this usually takes 3-4 weeks.
- Transfer the sauerkraut into sterilized jars, seal, and refrigerate.
How to Enjoy Sauerkraut
Sauerkraut is incredibly versatile and can be enjoyed in many ways:
- As a side dish – Pairs perfectly with roasted meats, fish, or grilled veggies.
- In salads – Adds a probiotic boost to leafy greens.
- Topped on sandwiches & burgers – Enhances flavor and texture.
- Blended into dips – Mix with hummus or guacamole for a tangy twist.
Probiotic Tip: To preserve gut-boosting probiotics, always eat sauerkraut raw—high heat destroys beneficial bacteria.
Final Thoughts: Boost Your Gut Health with Homemade Sauerkraut
Making sauerkraut at home is easier than you think! With just a few ingredients and some patience, you’ll have a flavorful, gut-nourishing superfood ready to enjoy.
Have you tried making sauerkraut before? Drop a comment below and share your experience! If you loved this recipe, share it with friends and family—because better gut health starts in the kitchen!
