Gut Health: Building A Kitchen For Wellness
As a Mom and a health coach, I know the juggle of family life all too well. From school runs, to flag football practice, it's easy to put our health on the back burner. But hey, who says we can't have a little fun, and keep it real, while prioritizing wellness? Today, let's dive into the gut—yes, that powerhouse in your belly—and how it can make or break your overall health.
The Gut: Your Body's Command Center
Picture this: your gut as the CEO of your body, calling the shots on everything, from digestion to immunity. Yep, it's kind of a big deal. When your gut's happy, you're happy. But when it's out of whack, well, let's just say things can get messy—literally. So, let’s try to keep it at it’s happiest to prevent it from becoming a hormonal teenager in a rage, shall we?
So, what's the deal with this gut CEO? Well, it's not just there to process last night's questionable takeout or to make you wonder if those jeans still fit after that extra slice of cake. Nope, it's way more important than that. Your gut is like the control center for your entire body's operation, calling the shots on everything from your mood to your immune system.
So, how do we keep this CEO of ours smiling and nodding in approval? Well, just like any good boss, it's all about giving it the right tools and support. Think of it as a team-building exercise for your insides.
We are talking about food. Your gut CEO is a sucker for the good stuff – you know, fruits, veggies, whole grains, all that jazz. And don't forget the probiotics, those little office assistants that keep the gut ecosystem running smoothly. Fermented foods like yogurt, kimchi, and kombucha? Yep, they're like the employee of the month, every month.
Save Your Money; And Your Mental Stability
We get an earful, in our world today, about the right diet, the best probiotic and prebiotic pill, and the billions of other products we have to fork our money out for in order to keep our gut working optimally. But, I know a secret you won’t hear from that mountaintop that has been taken over by affiliates and big corporations…keeping our gut happy is extremely basic, and you don’t need to go on a specific “diet”, or spend a ludicrous amount of money on supplements and powders! While these products can add a great punch to our daily nutrients, they aren’t necessary! Ya want to know what is? FOOD…true and actual WHOLE FOOD! Like I said, it’s so basic that our world HAD to go and make it complicated just to confuse the heck out of all of us.
We can discuss all the terrible things about our store bought produce for hours, but that will be for another blog. Gardening and harvesting our own food is much easier than you think (humans have done it for quite some time 😂), and finding a local Farmers market is becoming easier and easier…so I have a hard time listening to excuses! There are so many options out there for us to have access to nutrient dense foods, there is no reason for big food and fast food chains to have the majority of our guts within their control! Even finding a local health food grocer is becoming “trendy” (and even they are pulling in more local produce from farmers in the area!)
Once we become accustomed to eating a healthier and more nutrient rich diet, it is so mind blowing how much better we feel overall in just a matter of a few weeks! Less brain fog, better memory, more energy, less bloating, regular bathroom visits, and so many other improvements…and that because of FOOD!! (Not to mention the fact that we save so much money when we aren’t hitting up drive throughs, drinking alcohol excessively, and paying for supplements we don’t need because we are getting those nutrients from our food!)
If your new to the world of mass variety of whole foods (or thought your were getting it right-but you were thrown off by false advertising like I was before I became a health nerd!) don’t freak out! I have your back. Check out thins very basic inventory below to use as a guide! The best part is you can customize everything to what you and your family likes to eat!
Stocking Your Gut-Healthy Kitchen
Now, let's talk shop—the kitchen, that is. Your culinary playground holds the key to gut bliss. So, what's on the menu? Vegetables, fruits, grains, quality proteins, nuts, and seeds—pretty basic! These whole foods are like the Avengers of nutrition, ready to save the day, one meal at a time! Don’t go and buy every variety at once…pace yourself, and experiment with foods you have never tried before. Your family may even surprise you with a new found obsession, like a salad or a soup you decide to try…and then it becomes a weekly staple! See, just made life easier!
Veggies: Think of veggies as the ultimate power-packed super foods of our world. They’re bursting with a crazy amount of nutrients - think vitamins, minerals, fiber - all in one colorful, crunchy package. So, if you wanna feel like a super power yourself, make friends with those veggies. They’re not just sidekicks; they’re the main event in your daily diet!
Fruit: Think of fruit as the delightful sidekicks to your veggie super foods. They bring a burst of sweetness and a boatload of vitamins and antioxidants to the party. But remember, just like any good sidekick, enjoy them in moderation; they're like the Robin to your Batman!
Protein: Consider high-quality animal protein as the reliable support crew in your nutrition journey. They bring essential amino acids and nutrients to the table, but it's all about balance. Think of them as the dependable allies; they’re there to complement your diet, not dominate it. So, enjoy them in moderation to keep your plate and your body in powerful shape!
Nuts & Seeds: Seeds are like the stealthy ninjas of nutrition, quietly delivering a powerful punch of protein, healthy fats, and micronutrients. They're the secret weapons in your diet arsenal, but remember, a little goes a long way. Treat them like the silent guardians, sprinkling them into your meals for added nutrition without stealing the spotlight.
Broths: Homemade broths are the unsung heroes of the kitchen, simmering with flavor and packed with nourishing goodness like collagen, minerals, and immune-boosting properties. They're the cozy companions to your meals, adding depth and richness without overpowering the dish. Let their subtle yet mighty presence enhance your culinary adventures.
Decoding Macros: The ABCs of Nutrition
Carbs, proteins, fats! They're the building blocks of a balanced diet, and guess what? Your gut loves 'em all. But not all macros are created equal. While fruits offer natural sugars that our bodies adore, those factory-produced sugars in processed foods? Not so much. And let's not forget about high-quality animal proteins—they're the real MVPs of the nutrient world. (Not the burger you get from the drive through, and also not the meat and poultry you buy the bulk pounds of at the store!) Remember, you only need 4-6 ounces per meal per person! So skip the cheap stuff, and get quality proetin from a local farmer, or join a prescription box that focuses on regenerative and responsible farming like the one I use and love: moink! (Not affiliated…I just like them!)
Building Your Gut-Healthy Kitchen Checklist
Check out this basic go to checklist you can use every week! Switch it up, or keep it consistent…that’s the beauty of whole foods, you can eat a variety of different dishes, or the same, and still get gut benefits!!! WINNING!!
Vegetables Galore: 6-7 varieties to keep things colorful and nutrient-packed.
Fruit Frenzy: 3-4 different kinds for that sweet, natural goodness.
Protein Power: Enough high-quality animal protein for three servings per person in the fridge, plus extra in the freezer for backup.
Nutty and Seedy: Containers of nuts and seeds for snacking, smoothie-ing, or salad-topping.
Broth Bonanza: Homemade broth in the freezer for flavor-packed meals and quick soup nights.
Other Happy Gut Foods
These are a few more whole foods that add a lot of bang to your gut health, without blowing up your wallet. These are highly beneficial in feeding all those good guys in your gut that keep everything flowing and functioning optimally:
Fermented and Pickled Foods: I love having pickles and kimchi in my fridge to either snack on, or throw on top of certain plates. I haven’t mastered the time and art of pickling yet, but there are some great and healthy ones at health food stores, and even the Farmers Market! Kefir, Tempeh, Sauerkraut, Miso are a few examples, but you can find all sorts of fermented foods!
Seaweed: Rich in fiber and antioxidants, seaweed can help support a healthy gut microbiome.
A Happy Gut Microbiome
Imagine living a long and enjoyable life with little to no disease, and filled with energy! I know, sometimes it seems impossible in today’s society. But, I want you to know that it is completely possible…and it’s not as complicated as our society has made it out to be! Once you open the door to the basic methods of feeding the good guys in your gut, the entire blue print of your health will begin to align with the perfect plan for YOU! Remember, what works for someone else, may not work for you. So be open and experiment with all types of food. Don’t get trapped in the mazes created by big corporations that will confuse you by telling you what THEY want you to eat. Only YOU know what you need to eat! They don’t know how to make your gut happy…only you know that!
