May 2018 - Now Wellness
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May 2018

Chewing

Improper Chewing and What it Can Lead to

By | Nutrition | No Comments

Chew your Food, don’t Inhale it.

Who else heard that growing up? I swear it was something that I heard all the time. I grew up eating super fast as if there wasn’t enough food for all of us. Or as if this was going to be the last time I ate in weeks. Neither of which were true, its just how we ate. I still find myself eating terribly fast some days.

Burping, blenching, passing gas, farting, indigestion, bloating? Sound familiar? You can experience some or even all of these symptoms from not chewing your food properly. How crazy is that?

Why chew your food?

Aside from the obvious choking on your food, there is a series of issues that can arise from not chewing properly.

Swallowing air

Improper Digestion in the Stomach

Digestion in Intestines

Irritation of Gut Lining ⇒ Leaky Gut ⇒ Immune Response

Improper Bowel movement

Swallowing air

When chewing fast and not chewing your food to a paste you end up swallowing air. This can result in the gassiness. Both burping and farting.

Improper Digestion in the stomach
If you didn’t know, we have digestive enzymes in our saliva. This starts the breakdown process of the starches. Not to mention our teeth are needed to make our food into a paste. When we hurry through this step, our food stays in the whole form, and the breakdown process is not started.

This ends up making more work for the stomach, as it now has to try and break down the food into a liquid state and start the separation of nutrients. Pair this with not enough stomach acid the undigested food starts to move to your gut to continue with the digestion.

Digestion in the Intestines

Your gut does a lot of digestion of nutrients. But by this point, the food should be fully broke down. However, this isn’t the case when we don’t chew our food properly which leads to irritation of the gut lining. This also can lead to bloating.

Irritation of the Gut Lining

Since we are not supposed to have whole food particles in our gut lining, they can be easily irritating. When your gut becomes irritated it starts gut permeability, what we call Leaky Gut

This can cause a whole host of issues. Small food particles and food proteins start to enter the bloodstream. This triggers an immune response. Our body begins to think it’s being attacked. This is where people can have Chronic Inflammation

Improper Bowel Movements. 

People often can start to experience sudden loose stools and constipation, being diagnosed with IBS

Just the beginning

Really this is just the beginning. It can seem like the most simple, but in reality, it is one of the most crucial steps. If you are ready to take the next step in your life and take a Holistic Journey if you are Ready for the Freedom. Contact me today to set up your Free Consultation.

picky

Help! I Have a Picky Eater- Simple Steps for Success

By | Busy Moms, Nutrition | No Comments

They won’t eat ANYTHING!

Mom’s don’t fret! I hear ya! I went through it with my boys and some days I still do. It really is all about balance. Remember you didn’t get here overnight. It also won’t be overnight that your child is miraculously eating a Kale and Spinach Salad for lunch either.

We all have good intentions when we start out as moms,  only the best of the best. Breastfed, homemade food, no junk food or processed food. Which eventually turns into the bottles and formula, store-bought food, and the occasional McDonalds™ Happy Meals®.  Why? Because it’s convenient. We all need sanity sometimes.

It is really ok!  don’t beat yourself up over the shoulda-coulda-woulda. Just know that it will take some time to reverse your step backs to healthier eating.

But they will starve

This is something I hear all too often. I don’t want to say that they won’t starve themselves because that is not my area. However, most kids after a while will eat something.

Why won’t they eat it? They use too.

It is funny what additives, preservatives and iodized salt can do to our taste buds. We will start to develop a bitter taste towards greens or healthy foods. Hense the reason why our kids don’t like the taste of it. Even if they once loved it. Its no wonder they don’t like the taste of “real” food

It needs to be a slow process of introducing them back into their diet so they don’t get such a hard bitter taste to the foods.

How can I get them to eat healthy foods?

This is where you have to dig out your imagination, and put on your apron. We want to avoid buying the processed food so we need to get handy in the kitchen.

I have recipes that almost every kid will love, such as Chocolate muffin/ Cupcakes that are made with chickpeas, and Energy bites that taste like chocolate macaroon cookies.

Hide the food in the food

When it comes down to it, we need to hide the food in our foods. Slowly start getting them to consume all these amazing foods.

With your leafy green and really any of your vegetables. Throw them in your food processor, add a little water and blend up. Add a scoop or two into your dishes. This is super easy to do in sauces such as pasta, meatloaf, meatballs, Chilli etc. You can divide your extras into ice cube trays freeze them. Ready when you are!

Another great way is to make “Milkshakes” aka smoothies. Use your blended mixture and add this into something that you know they will drink up.

Best way to start is to stick with recipes that you make that you know your kids will eat. Gradually adding more into the mixture.

Next Steps

This can be overwhelming at first. Sometimes kids can develop an imbalance in one of their body systems from the food that they have consumed. A great way to know this is working with a professional such an RHN- Registered Holistic Nutritionist.

Now-Wellness is dedicated to helping children who struggle with mental health. My programs are customized to each individual and their specific needs. Check out Freedom Ready for More information.

Macaroon

Chocolate Macaroon Energy Bites

By | Recipes | No Comments

The Perfect Snack

Who just wants to grab that delicious chocolate cookie once and a while. Or every day? Don’t worry I have the same feeling. These divine energy bites are going to allow you to grab them daily guilt Free!

How many of you have those picky eaters that don’t want to eat anything but cookies? This is a great recipe full of nutrient-dense food.

So let’s talk about some of the ingredients and their benefits

Coconut oil: 

  • Improve heart health
  • Support Liver and Kidney
  • Inflammation
  • Healthy Fats- improves good Cholesterol
  • Immune System Boost
  • Improve Brain Function
  • Energy

Oats

  • Digestive Support
  • Blood sugar Balance
  • Heart Health
  • 13% Protein
  • 83% Manganese
  • 16% Magnesium

I made these with my boys this weekend. My 7-year-old is now asking for them in his lunch daily.

 

 No Bake Chocolate Macaroon Energy Bites

by: Jenna Gallagher- Now-Wellness

INGREDIENTS

1/3 cup Melted Unrefined Coconut oil

1/2 cup Nut milk

1/2 cup Maple Syrup or Honey

3 tablespoons cocoa powder

3 tablespoons doTERRA Chocolate TrimShake

1/4 cups Chia Seeds

1/4 cup Hemp Hearts or Flaxseeds

1 teaspoon vanilla extract

3 cups old-fashioned rolled oats

1 cup shredded coconut unsweetened

DIRECTIONS

Mix all ingredients in a large mixing bowl. Once mixed together well, roll tablespoon size scoops into balls.

Place balls on cookie sheet lined with wax paper if you wish. Place in freezer for approx 20 minutes. Once slightly frozen you are able to move over to a storage container of your choice. Keep in Fridge for approximately 1 week, or keep in Freezer for prolonged Freshness. (They won’t Last long I promise!)

 

Enjoy!

scale

How Stress can Cause Weight Gain

By | Busy Moms | No Comments

The Scale says WHAT?

Does it feel like you make great changes to your diet and your lifestyle, but step on the scale and it’s higher? So you think, what did I do wrong? Becoming even more stressed than you already were? This can cause such vicious circle, which leads us nowhere.

What can stress do to your health?

  • Digestive System:
    • Fight or flight doesn’t provide the proper amount of stomach acid, which doesn’t break down food for proper nutrients, causing more stress on intestines and colon.
  • Weight Gain:
    • More on this Later
  • Immune System:
    • Constant stress starts to weaken your immune system, making you more susceptible to illness.
  • Nervous System:
    • Increases feelings of anxiety, and depression. Can cause Sleep disruption.
  • Cardiovascular System:
    • Increase blood pressure, heart rate, and blood sugars.

How can Stress make me gain weight?

When we are stressed, our body triggers a Fight or Flight response which releases Cortisol.

Constant Stress means:

  • Always high cortisol
  • A decrease in DHEA
    • (hormone regulator): Triggers Fat Storage
  • An increase in Blood Insulin:
    • which can lead to insulin resistance as well as high blood sugar levels. This again leads to storing more fat.
  • Increased Estrogen
    • Which then causes a hormone imbalance and what we call Estrogen Dominance. Which can lead to Muscle Loss, bone loss and more
  • An increase in androgens
    • A hormone that can cause facial hair and acne

Blood Sugar and Stress

Elevated Cortisol levels trigger the body into needing more energy, for fighting or running away. During this, it shuts off your cells response to insulin, by not absorbing the insulin out of the bloodstream. This results in higher blood sugar levels to help with the quick energy that the body needs.

When the body needs the extra energy for the stress, it produces more insulin and releases more fat. This will be made into glucose for energy by the liver. However, both higher levels of cortisol and insulin send a signal to store as much fat as possible

Does it Ever End?

Well sort of. After the stress dissipates (if it does), the cortisol starts to become deactivated. Where does that go? Your fat cells store it. However, your fat cells have these things called HSD (hydroxysteroid dehydrogenase) an enzyme, which can reactivate them. The higher the activity of your HSD, results in more reactivations. Triggering another signal to store more fat.

On top of all of that, your Metabolic Rate Drops. Resulting in your body not to burn as many calories on a daily basis.

Finally, let’s talk about that water. How many of us don’t drink enough water and think, oh I will just drink more tomorrow? Or well, my body has lots of reserved water stores anyways? Well, the problem with that is that when you don’t drink enough water it triggers more cortisol to be released into the body. This lands your right back at the beginning.

Results?

Sadly, constant stress can lead to something called Syndrome X. Which is a combination of blood sugar imbalances, irregular blood pressure, and higher bad cholesterol. It also can lead to a thyroid imbalance. How? Well, unfortunately, cortisol and adrenals come before your thyroid, in the level of importance according to your body. Your diverts the nutrients your thyroid needs to help keep up with the stress. 

Recommendation

This is where I highly recommend self-care. No matter how little or for how long, just do something for yourself. Deep breathing and meditation are both amazing skills to have and to practice on a daily basis. These will help lower our stress levels and our heart rate.

If you feel that you are struggling with unexplained weight gain I highly recommend you work with your Doctor, or Naturopath to have your levels tested to ensure that you don’t have any other underlying concerns. Working with a professional with your lifestyle and nutrition is the next step. If you are ready to be Free Check out my Freedom Ready.

 

 

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Instant Chocolate Chia Pudding and its Benefits

By | Recipes | No Comments

Breakfast, Dessert or Both?

Check out this amazingly delicious recipe from Grass Fed Girl. It took me a while to find the perfect recipe, to be honest. I had a hard time getting past the gooey part of Chia Seeds. This recipe has a slightly less slimy texture.

Who has tried chia seeds before? Did you know why you were eating them? Was it because someone told you that they were good for you? Did someone say that they can help you lose weight? Help your Blood Sugar levels? The Benefits of Chia Seeds can go on and on. Here are just some of them.

Benefits of Chia Seeds?

 

Nutrition Profile

  • 20% Protein
  • 20% Omega 3
  • 37%  Fiber: Both Soluble and insoluble fibers

Rich in Vitamins a Minerals

  • Iodine¹
    • Help support Thyroid, boost metabolism and energy.
  • Magnesium²
    • Helps increase energy, promote relaxation and calming of nerves and muscles, and helps support healthy sleep.
  • Niacin³
    • Helps lower bad cholesterol and increase good cholesterol, helps convert the amino acid tryptophan to help with mood balance.

 


 

Instant Dairy Free Chocolate Chia Pudding

By: Grass Fed Girl

Ingredients:

1 can full-fat coconut milk (I like this one)

4 Tbsp organic chia

4 Tbsp cacao powder

1/4 tsp stevia powder

or 2 Tbsp honey or maple syrup

1/2 tsp gluten-free vanilla extract

Directions:

Mix the coconut milk and the cacao powder until dissolved.

Add the chia, vanilla, sweetener, and mix well.

Put it in the freezer for 10 minutes.

Eat and Enjoy!


Thoughts

When I make this recipe I always use honey or maple syrup as my sweetener. However, stevia is a great substitute if you have blood sugar imbalances.

If you want to see more recipes like this one and all of the benefits that come along with the recipe don’t forget to sign up for the Monthly News Letter.

 

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