Health Coach for Women
9:04 am

Step 1: Crowd Out

shutterstock_137615693_1_0_copy_mediumthumbCrowding Out

If you're reading this post, then you are suffering some gut issues. My heart goes out to you. I've suffered my whole life with gut issues, so I know what kind of disruption it can cause to your life.

With my simple 3-Step Process you can be on your way to enjoying better gut health right away.

1. Crowd Out
2. Correct
3. Create Harmony

So, here's what you need to know to heal your gut:

Step 1: Crowd Out

  • Sugars – use honey, maple syrup, coconut sugar sparingly
  • Grains – switch to nut flours such as almond or hazelnut, and coconut flour.
  • Alcohol and caffeine (soda, coffee, black tea, chocolate) – Use flavored waters, herbal teas (Dandy Blend is a great coffee alternative!), or just plain water. Get a great filter for your tap water and save a ton of money, not to mention lowering your carbon footprint. Try out this handy portable water bottle with a filter in it!
  • Unfermented, processed dairy (milk, cheese, yogurt, sour cream, half & half, creamers etc.) - use raw. See my resource for locals here, or discover your own at a local farmer's market or online source.
  • Unhealthy oils (vegetable, corn, soybean, cottonseed – chemically pressed)
  • GMO Foods – The more you eat simply, buying whole, organic foods (fresh or frozen) as much as your budget will afford, the easier this “Crowding Out” will be.

Use these Foods to Help Heal Your Gut;
Bone Broth – contains collagen and amino acids that help heal your intestines. It's important to make your own, or, if you can, buy it from a reputable source, as the boxed “stock” variety does not contain enough of the nutrients you need. The broth should gel in the refrigerator.
Coconut – All coconut products help heal the gut. They contain lauric acid (found only in mother's milk otherwise) plus other mid-chain fatty acids that actually help to heal the gut lining.
Sprouted Seeds – soaking and sprouting are ancient practices that hold incredible value. Nutrients are created in the nuts and seeds during the sprouting process. Plus, phytates (an anti-nutrient that keeps the nut/seed from germinating) are removed, paving the way for you to absorb more nutrients from foods you eat. I will teach about this in my 21-Day No Guts No Glory Challenge.
Raw Fermented Foods – bring in essential probiotics for you to help heal your gut and encourage the colonization of critical gut flora. We lose many of these probiotics through antibiotics, some of them forever unless we supplement to re-colonize the lost strains. Fermented foods naturally bring in many strains and balance the pH with the organic acids that also give these foods their excellent flavor.
Raw Cultured Dairy (kefir, yogurt, raw cheese, cultured butter) – Raw dairy contains many probiotics, as well as small-chain fatty acids. These help heal the gut and create a foundation for colonization.
Pasture-Raised Meats – nutrient dense, fat does not contain molecules of corn, soy, or other potential irritants. It's truly delicious, making the regular store meat taste rather old and gamey. Your body knows the difference.
Gelatin (this is the kind I like to use) – 1 Tbsp. Twice a day in a hot drink (that Dandy Blend, with some coconut milk and a little powdered cacao- yum!) or a smoothie soothes the mucus lining. Gelatin enhances gastric acid secretion and restores a healthy mucosal lining in the gut. It contains two anti-inflammatory amino acids. You just have to take a look at what Sarah Wilson has written here about how gelatin is such a life-changer for everyone with gut issues.
Healthy, Natural Fats – 1T to 2T. Per day is all you need of butter, ghee, tallow, olive oil, coconut oil (cold-pressed). Avocado – ¼ to ½ per day is sufficient. Cut a tablespoon of butter and look at it. That's quite a lot. Now, use it through the day as your source of fat (not for the whole family, just you). How'd it go? I bet you that it was plenty. Don't skimp on fat, because your body needs it. But get the highest-quality possible. And use it.
If you're local, I have a great source of raw milk, cheeses, meats, coconut oil, and more right here.
The best butter has high vitamin A and E levels. This is found in butter made from cows that eat grass.
  • Organic Valley makes a green-labelled butter, “Pasture Butter”, only available from May to September, that has this high level of vitamins.
  • Also, Kerrygold, from Ireland, has this high vitamin A value, plus the water percentage is lower, excellent for you bakers out there.
  • Another great butter is cultured butter, which contains probiotics that help heal the gut, and is superior for baking. Tastes amazing, too.
  • Olive oil is fantastic for salads, grilling and sautéing vegetable. EVOO should be used only in salad dressings, as heat destroys its' Omega 3 value, as well as some of its' flavor.

Now you're on your way to a healthier gut! Simple. Now, I never said “easy”, but with a little sourcing of these materials, you can have delicious foods, simply made, that don't destroy your health in the process. Encourage your own health, stop letting your sweet tooth and the food industry rule you, and take back your life. These traditional foods and the critical supplements you will hear about in my next blog, "Step 2: Correct", have been prized for thousands of years for their health-building properties. Enjoy your life.

Integrative Nutrition
4:11 pm

How To Take A Technology Time-Out

It seems like there’s another social media platform popping up every day – Periscope, Peach, Yik Yak, Kik – and many more. Yikes! Read More
6:00 am

Prepare for Tomorrow and Stress Less

start-your-day-right-300x274-300x274Oh, the hurry of early morning!
With breakfast and lunches to make, dinner to prep, and kids to drive to the bus, by the time I could take care of myself it was 8:30 am! Rushing to get dressed – forget the hair, makeup, and anything but jeans and a decent sweater – I'd head out the door already late for, well, everything. Sometimes (gasp) the kids got driven to the bus by Mom in her bathrobe!

Something had to change. That's just embarrassing.

Now I get up at 5:30 am, read, check my calendar, laugh and cry at your posts on Facebook, find motivation on Instagram, and then start breakfast. Everything runs like a well-oiled machine. It's not because I get up so early. It's because I learned that preparing the night before gives me time to enjoy my morning, as well as be ready for everything the new day brings. And I'm lazy at the core of my being. Anything that makes life easier, I'm up for it. But, my day is full, from private clients, to speaking engagements, to writing, cooking, videos, to keeping up with my parents and my older son, and seeing my younger son play his sax in jazz band for one last year (he heads off to college in the fall – sniff), it all happens more thoughtfully and without the last-minute rush because last night I thought to prep.

Your life is at least as busy as mine. Research has shown that in mid-life, (35 to 55) women are the busiest people on the planet. The good news is that our brains are more capable than at any other time in our lives.1 That report on your desk - it would have caused all-nighters and sweaty palms in your 20's. You can write that with your opposite hand today in an hour.

Okay, Superwoman, let's face facts. Just because you're über-capable doesn't mean that you can keep up this pace without it costing your health. You know what makes the difference between a good day and an extremely successful day? Habits. Any habit takes time to make – good and bad. It's worth a few days to create a good nighttime preparation habit. After all, it's not how much you can stuff into your day, but how well you've packed.

What's on your agenda tomorrow that you can prepare for today?

Food, Clothing, Paperwork, and Events are the 4 critical areas to prepare the night before.

So, here we go:
  • Coffee/tea – get a coffee maker with a timer. Or an electric tea kettle with a timer! Check out for this comparison. One less thing to have to do in the morning.
  • Breakfast –
    • Lay out utensils you'll need.
    • Give yourself enough time to eat. It's the most important meal of the day, especially for growing children, whose lunch may be as late as 1 pm!
  • Lunches –
    • Either make the night before, or prepare a station for lunch-making.
    • Delegate this task to someone old enough to use a knife.
  • Dinners –
  • Crockpots are great for dinners and breakfasts. Get 2!
    • Here's the latest review for the best crockpots with timers.
    • Get it out tonight.
    • Prep it and put in fridge, or prep in the morning, while someone's making those lunches.
  • Lots of great ideas all over the internet. Check out these sites for inspiration:
  • Snacks –
    • I love bar recipes – makes a lot with little effort on my part. Take a few minutes to make healthy snacks one night/day a week. Here's a great recipe from that takes me 10 minutes to make, and ½ hour to bake:
    • Paleo Breakfast Bars
  • Lay out your workout clothes
  • Lay out your work clothes for tomorrow
  • Gather your coat,boots, gloves, hat, scarf, purse, wallet - all by the door or together on a hanger in your closet.
  • Business items
    • Computer
    • Files
    • Binder
    • Appointment book
  • Kids items
    • Books/iPad
    • Homework
    • Signed forms
    • Payments
    • Backpack
  • Group Meetings
    • Make binders for each outside activity
    • Throw in payments for events and forms
  • Check your calendar for tomorrow
  • Put insurance cards, HSA card, paperwork all in purse/wallet/backpack
Put It In The Car
When you've gathered your business stuff, gym bag, yoga mat, water bottle, meeting binders, and appointment stuff, put everything in your car that isn't going to spoil or freeze! Gather everything else you can in front of the door. If you're concerned about fire safety, then next to the door. Just don't forget it.
It's hard at first, especially by day 4, for some reason, but stick with it for 21 days, because that's how long it takes to make a habit, and you're going to find that your days run much more smoothly.
Let me know how this goes for you, and if you discover more ways to prepare for tomorrow.

1. The Secret Life of the Grown-Up Brain: Surprising Talents of the Middle Aged Mind, by Barbara Strauch.