All posts by Mira

About Mira

Mira Dessy is The Ingredient Guru. A holistic nutrition professional, author, and a popular public speaker, she knows that it's not just what you eat, but what's in what you eat. She is the author of The Pantry Principle: how to read the label and understand what’s really in their food. Dessy is a Board Certified Holistic Health Practitioner whose mission is to educate and empower consumers. She curates the Lean Clean Green Subscription box, the premier, organic, earth-friendly, healthy, sustainable subscription box which can be found online at https://theingredientguru.memberbox.com

Top Five Gut Health Concerns: Holistic Health Strategies For Gut Health

by allergies, health

For years, the gut was an overlooked aspect of health, but recent research has shed light on its crucial role in overall well-being. A healthy gut doesn't just aid digestion; it influences everything from mood to immune function. As someone who has been supporting people with gut health issues for nearly 20 years, I want to share the top five concerns people have about their gut health and some quick tips for each.

1. Digestive Issues

Digestive issues like bloating, gas, constipation, and diarrhea are among the most common complaints. These symptoms can make daily life uncomfortable and, at times, unbearable. Often, they seem to arise out of nowhere, but more often than not, they are tied to diet.

Quick Tip: Increase Your Fiber Intake

Fiber is essential for a healthy digestive system. Foods rich in fiber, such as vegetables, fruits, beans, and grains, help keep things moving smoothly in your digestive tract. However, it's important to increase your fiber intake gradually. A sudden increase can overwhelm your system, leading to more bloating and discomfort. And don’t forget the importance of water—fiber works best when you’re well-hydrated.

2. Food Sensitivities and Allergies

Food sensitivities and allergies are increasingly common, causing a range of digestive problems, including stomach pain, bloating, and irregular bowel movements. These issues can be frustrating because they’re not always easy to pinpoint. Sometimes, the symptoms may not appear until hours or even days after consuming the offending food.

Quick Tip: Keep a Food Diary

Tracking what you eat and how you feel afterward can help you identify problematic foods. A food diary allows you to make connections between what you’re eating and how your body reacts. Once you identify the foods that don’t agree with you, you can adjust your diet accordingly. This proactive approach can prevent future discomfort and improve your overall gut health.

3. Microbiome Imbalance

Your gut is home to a vast community of bacteria and other microorganisms, collectively known as the microbiome. This community plays a vital role in digestion, immune function, and even mental health. However, when the balance of good and bad bacteria is disrupted, it can lead to digestive issues, weakened immunity, and other health problems.

Quick Tip: Incorporate Fermented Foods

Fermented foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics, the beneficial bacteria that support a healthy gut microbiome. Introducing small amounts of these foods into your diet can help restore balance to your gut flora. Start with just a tablespoon or two and see how your body responds. Over time, you can gradually increase your intake.

4. Stress and Mental Health

The gut-brain connection is a well-established concept in holistic health. Stress and anxiety can significantly impact your digestive system, leading to symptoms like stomach pain, nausea, and changes in appetite. Conversely, a troubled gut can also contribute to feelings of anxiety and depression.

Quick Tip: Practice Relaxation Techniques

Incorporating relaxation techniques into your daily routine can help manage stress and, in turn, improve gut health. Practices like deep breathing, meditation, and yoga can calm your nervous system and reduce the impact of stress on your digestive system. Even just a few minutes a day can make a noticeable difference in how you feel, both mentally and physically.

5. Inflammation

Chronic inflammation in the gut can lead to serious conditions such as inflammatory bowel disease (IBD). Inflammation is often triggered by an imbalance in diet, stress, and other lifestyle factors. Left unchecked, it can contribute to a range of health problems, including autoimmune diseases.

Quick Tip: Focus on Anti-Inflammatory Foods

Diet plays a crucial role in managing inflammation. Incorporate anti-inflammatory foods into your meals, such as berries, fatty fish like salmon, and leafy green vegetables. These foods can help reduce inflammation and promote healing in the gut. Remember that many of these foods are also rich in fiber, so if you’re increasing your intake, do so gradually to avoid digestive discomfort.

Conclusion

Caring for your gut is essential for your overall health and well-being. By addressing common concerns such as digestive issues, food sensitivities, microbiome imbalance, stress, and inflammation, you can take proactive steps to maintain a healthy digestive system. Eating the right foods, managing stress, and paying attention to your body’s signals are key strategies for supporting gut health. A healthy gut not only improves digestion but also contributes to a happier, healthier you.

fight chronic disease

7 Ways To Transform Your Pantry And Fight Chronic Disease

by pantry,

Key points for pantry transformation

Watch the video to get all the tips!
  • Transforming Your Pantry for Chronic Disease Management
  • Family buy-in for dietary changes
  • The importance of a preparedness pantry for people with chronic health issues
  • A deep dive into food labels and the ingredient panel
  • Aligning holistic nutrition for supporting chronic disease
  • Finding healthy options for kid snacks
  • Pantry ideas for busy working professionals

Empower Your Health: Transforming Your Pantry for Chronic Disease Management

 
When it comes to managing chronic diseases, your pantry can be your greatest ally or your worst enemy. Making thoughtful choices about what you stock can have a significant impact on your overall health and well-being. With a few strategic changes, you can create a pantry that's not only prepared for emergencies but also supports a nutrient-rich diet. In this post, you'll discover key strategies to prepare your pantry and make those dietary shifts with the support of your entire family.

Get Your Family's Buy-In for Dietary Changes

One of the most challenging aspects of changing your diet is getting your family on board, especially when it comes to comfort foods. To make this transition smoother, it's crucial to seek buy-in from your family members. Start by involving your children in making healthier versions of their favorite snacks. When they feel they have a say in the changes, they're more likely to embrace them. Introduce new foods gradually and replace unhealthy items with healthier alternatives one at a time.
 
Make the experience fun by letting your children help with grocery shopping and meal preparation. When they understand the importance of nutrient-dense foods, they'll be more excited about eating them. By involving your family in this process, you create an environment where everyone feels invested in healthier living.

Build a Preparedness Pantry for Chronic Health Issues

A well-stocked pantry is crucial for handling emergencies, but it's even more important if you have chronic health issues. The key is to ensure that your pantry contains nutrient-dense foods that contribute to overall health and wellness.
 
Consider taking The Preparedness Pantry Masterclass to learn more about stocking up on essentials that support your diet and health needs. These essentials can include whole grains, legumes, canned vegetables, and fruits with no added sugars. Always read the ingredient labels carefully to avoid excessive sugars, artificial ingredients, and other potentially harmful ingredients.
 
Remember, the goal is to have a pantry that not only helps in emergencies but also encourages healthy eating habits. Preparing in advance ensures you always have access to nutritious options, reducing the temptation to resort to unhealthy foods.

Mastering the Art of Reading Food Labels

Understanding food labels is an essential skill that can significantly impact your health. Start by focusing on the ingredient panels rather than the marketing claims on the front of the package. Here are some useful guidelines, to hear all seven simple rules for healthy eating watch the video.
  • Avoid Long, Confusing Ingredients - If an ingredient has more than four syllables or is difficult to pronounce, it's best to avoid it. These often indicate artificial or unhealthy additives.
  • Stay Away from Numbers and Abbreviations - Ingredients listed with numbers or all-caps abbreviations typically signify chemical additives. These can have cumulative negative effects on your health.
  • Red Flags with "ate" - Words ending in "ate" often indicate preservatives or additives that aren't beneficial to your health.
  • Beware of Enriched Foods - If a food is labeled as "enriched," it means that nutrients were stripped away during processing and replaced with synthetic versions. Whole, unprocessed foods are always a better option.
By following these guidelines, you can make more informed choices and select foods that truly support your health.

Practical Tips for Working Professionals

Planning your meals in advance and making the most of your leftovers can save you time and keep your diet on track. Prepare your meals for the week during the weekend, and always have healthy lunches ready from your dinner leftovers. This steps up your meal game and ensures you avoid the midday slump brought on by unhealthy lunch options.
Keep a stash of nutritious snacks at the office to resist the lure of hyper-palatable, but unhealthy, options. Simple snacks like nuts, seeds, and dried fruits (without added sugars) can be lifesavers when hunger strikes.
Remember, each small change you make contributes to a healthier lifestyle. Gradually replacing unhealthy options with better choices helps in sustaining these changes long-term.

The Long-Term Impact of Nutrient-Dense Foods

It's essential to be aware of the long-term impacts that your food choices have on your health. Nutrient-dense foods not only provide the vitamins and minerals your body needs to function optimally but also reduce the risk of chronic diseases. Processed foods loaded with artificial ingredients and excessive sugars can have a negative impact on gut health and your general well-being over time.
 
Educate yourself about the foods you consume and their cumulative effects. While it might be challenging to resist hyper-palatable foods initially, prioritizing your long-term health is crucial. Incremental changes can lead to significant health improvements over time.

In conclusion

Transforming your pantry and making mindful food choices are powerful steps toward managing chronic diseases and improving your overall health. By involving your family, mastering label reading, and planning ahead, you set yourself up for success. Embrace these changes gradually, and you'll create a healthier, more resilient household.

Navigating Gut Health Through Food Choices

by health
When it comes to gut health, there are numerous factors to consider. Dietary choices and the quality of what you consume are super important. For many, changing lifelong eating habits to support a newly identified gut health issue can be a big challenge.
 
The healing power of food is profound, especially for those managing conditions like Hashimoto's thyroiditis, PCOS, and ulcerative colitis. Unfortunately, many medical professionals often overlook the critical role that food plays in managing these conditions. The lack of holistic nutrition support in mainstream medicine is a good reason for individuals to seek alternative support.
 
Sadly many people in the United States grow up on the Standard American Diet, which is high in fast food, takeout, and sugary cereals. These dietary habits often lead to various health issues, including frequent infections, sinus problems, and other chronic conditions. Transitioning away from this diet can be challenging but is essential for improving your gut health and overall well-being.

The Journey to Better Gut Health

Embarking on a journey to better gut health often begins with addressing dietary habits. Many people experience significant symptoms, such as hair loss, weight fluctuations, and digestive issues when they eat highly processed foods with poor quality, non-nutritive ingredients. These symptoms highlight the need for a better understanding of how different foods can impact your body.
 
  1. Identifying Issues: It can take years to identify the underlying causes of health issues. For many, this journey involves multiple diagnoses, such as Hashimoto's, SIBO, and parasitic infections, all of which can severely impact gut health.
  2. Exploring Alternatives: When conventional medicine fails to provide answers, exploring alternatives like holistic nutrition and lifestyle education becomes crucial. The holistic approach involves learning about the healing properties of food and how it can support your body's natural healing processes.
  3. Making Dietary Changes: Transitioning to a diet that supports gut health involves eliminating processed foods and focusing on nutrient-dense, whole foods. This shift can lead to significant improvements in symptoms and overall health.

The Role of Food in Healing

Food should be enjoyable and nourishing on multiple levels. However, many people develop unhealthy relationships with food due to societal norms and marketing strategies that promote sugary, processed foods. Redefining this relationship is crucial for improving gut health.
  1. Understanding Food's Role: Food is not only a source of comfort and celebration but also a vital component of health. Learning to see food as medicine can help you make more informed dietary choices.
  2. Crowding Out: Instead of concentrating on eliminating foods, focus on adding nutrient-dense options to your diet instead. This approach is gentler, less stressful, and will help you to naturally reduce the consumption of less healthy foods.
  3. Expanding Your Palate: Experiment with new foods and recipes. This can make your transition to a healthier diet more enjoyable. For example, incorporating more vegetables or exploring nutrient-dense recipes can add variety and nutrition to your meals.

Practical Tips for Improving Gut Health

  1. Meal Prep: Efficient meal preparation is essential for maintaining a healthy diet. Developing a system that works for your lifestyle can save time and reduce stress in the kitchen.
  2. Grocery Shopping: Learning to navigate the grocery store with a focus on whole, unprocessed foods is important. Learn to avoid grocery store tricks and aim to fill your cart with a variety of fresh produce, lean proteins, and healthy fats.
  3. Experiment in the Kitchen: Don't be afraid to try new recipes and ingredients. When you build up your confidence in the kitchen it can help you stick to your dietary goals and make cooking an enjoyable part of your routine.

Conclusion

Improving gut health through dietary changes is a journey that requires dedication and a willingness to explore new foods and cooking methods. By focusing on nutrient-dense, whole foods and learning to enjoy the process, you can support your body's natural healing processes and achieve better health. Remember, food is medicine, and making mindful choices can lead to significant improvements in your well-being.
 
 
benefits of eating organ meats

The Benefits Of Eating Organ Meats

by herbs and spices
In these modern times, organ meats are often overlooked in our diets. However, the concept of eating "tip to tail," which emphasizes consuming all parts of the animal, is gaining traction. But if the thought of eating organ meat makes you uneasy, you're not alone. Many of us didn't grow up eating these nutrient-rich parts of the animal. Fortunately, there is a solution that makes incorporating organ meats into your diet easy and delicious.

The Nutritional Power of Organ Meats

Organ meats are incredibly nutrient-dense and bioavailable, meaning your body can easily absorb and utilize their vitamins and minerals. They are often referred to as "Mother Nature's multivitamin." Yet in spite of their nutritional benefits, organ meats in the U.S. are primarily sold as pet food, zoo animal feed, or are sometimes re-fed to livestock. Only a small amount is sold in certain cultural markets where traditional dishes such as menudo and haggis are popular.

Overcoming the Stigma and Availability Challenges

The stigma around organ meats stems from a historical shift in perception. Post-World War II, muscle meat became associated with wealth, while organ meats were considered a poor man's food.
 
Despite a government campaign during the war to promote organ meats, this perception persisted, leading to a decline in their consumption over generations.
 
Organ meats don't taste like many people think they do. There's an unspoken assumption that all organ meats have a strong, distinctive flavor like liver or kidney, but this isn't the case. For example, the heart is rather mild and is similar in texture to muscle meat. And well prepared stronger flavored organs such as liver or kidney can be quite delicious.
Even if you're open to trying organ meats sourcing these parts can be challenging.
 
Farmers' markets and local farms can be good places to start, as they often have access to the whole animal. You can also try ethnic markets, particularly Mexican or Asian stores, which also stock organ meats as these are regularly used in traditional cuisines.

Seasoning with organ meat

If you're not quite ready to try cooking organ meats the good news is that's not the only way you can use them. One of my favorite ways to add organ meats to the diet is as a seasoning. When you add it as a seasoning you're getting both the nutrient density of the organ meats as well as the yum factor.
 
My favorite way to season with organ meat is a product called Pluck. Created by James Barry, a whole foods chef, it's an innovative organ-based all-purpose seasoning designed to make it easy for people to get the benefits of organ meats without the challenges of taste and preparation that can put people off. By creating this product James is on a mission.
 
His goal is to help people achieve lasting health by making nutritious choices easy and sustainable. This includes supporting the local economy and farmers and promoting regenerative farming practices.
 
As The Ingredient Guru, I love the fact that the ingredients in Pluck are straightforward and wholesome: onion, pink Himalayan salt, garlic, a bovine organ meat blend, smoked paprika, lemon peel, black pepper, mustard seed, parsley, green onion, and thyme. It offers an easy way to add the nutritional benefits of organ meats to your diet. Pluck allows you to easily incorporate these nutritious organ meats into your diet without changing your eating habits.
 
James shares these words of wisdom, "We already season our food, Pluck doesn't require a new habit. It just makes it easy to get organ meats in your diet consistently."

How to use Pluck

When it comes to adding seasonings to your food very few people complain. Because we all love good flavor. If the flavor comes from a nutrient-dense seasoning, that's even better.
 
I'm not going to lie here, it's better to serve it first and then tell people what it is. And that's simply because of a misplaced pre-conception. After they taste Pluck first and love it, chances are they're going to want more.
 
So you're probably wondering about how to use Pluck in your kitchen. Here are some of my favorite ways to add it to food:
 
  • A delicious quick snack is simply hard-boiled eggs sprinkled with Pluck
  • It's also great on scrambled eggs
  • Another great snack option is on popcorn
  • Season your salads with a dash of Pluck
  • Also great on baked potato
  • And it's wonderful to add that extra yum factor by sprinkling it directly on meats
 
Pluck really is a versatile addition to your kitchen seasoning shelf.
 

Conclusion

Eating organ meats doesn't have to be daunting or unappealing. With innovative products like Pluck, it's easier than ever to incorporate these nutrient-dense foods into your diet. Pluck offers a delicious solution that benefits both you and the planet. Whether you're new to the idea or looking for convenient ways to include more organ meats in your meals, Pluck provides a simple and tasty way to enhance your diet.
 

Emergency Preparedness In Densely Populated Areas

by pantry, preparedness

This post is meant to empower you so you can take proactive steps toward building a preparedness plan that is specific to your area and your family needs. The goal is for you to make sure you are equipped to handle unexpected situations no matter where you live. When you start now, you're investing in your safety, reducing stress, and increasing your peace of mind.

Why You Need to Be Ready

If you live in a bustling city or densely populated area chances are on a day-to-day basis it feels like you have everything you need. Shopping is convenient and plentiful, entertainment and activities are nearby, and you probably have good access to medical care. In an emergency situation, however, things can be quite different. If there is a crisis of some sort, such as a natural disaster or a major accident, or even some kind of a shutdown situation, emergency services may be stretched thin, as responders prioritize those with the highest need. This post looks at why having a personal level preparedness plan is vital and how you can start today.

Understanding the Challenges

When you live in a densely populated area, such as the suburbs, with lots of people, an emergency can strain community resources. Emergency services, such as firefighters and paramedics, may be busy helping others, which will create longer wait times for help. They may also need to handle dangerous situations such as fallen power lines or broken water mains before assisting others with some sort of urgent need.

Why Build a Preparedness Plan?

When you have a preparedness plan, it means you are able to take care of yourself or family members until help arrives. It may also mean that you can be helpful for a friend or neighbor who is experiencing an emergency. Preparedness might mean having enough food, water, medical supplies, and basic first aid awareness to get you through the situation until trained help can arrive. Plus there are times when knowing what to do can help you stay safe.
 
Being prepared and aware of how to respond in an emergency can help to reduce fear, stress, and anxiety. Instead of worrying, you can focus on staying safe and helping others.

How to Get Started

  • Make a Plan: Have that conversation with your family about where to meet if you can't go home, or how to contact each other if phone lines are down. It may seem awkward or uncomfortable to bring it up, but this is a form of self-care and self-reliance that should not be overlooked.
  • Create an Emergency Supplies Kit: Keep supplies like water, non-perishable food, a flashlight, and a first-aid kit in a safe place you can reach easily. You can easily get started with the Ten Tips For Emergency Preparedness Class (soon to open! Bookmark this page to stay updated)
  • Stay Informed: Every emergency is different and each area of the country experiences different things. Learn what types of emergencies are common in your area, what to do to prepare for that type of situation, and sign up for alerts from your local authorities.

Conclusion

Emergency preparedness isn’t just for extreme situations—it's about being ready for anything that might happen. Living in a city means relying on yourself and your community when help might take longer to arrive. By starting now, you're taking an important step towards ensuring your safety and that of those around you.
 
Remember, being prepared is a responsibility we all share in keeping our communities safe and resilient.
 
blackberry recipes

All About Blackberries

by fruit, recipes
When it comes to berries most people think of strawberries or blueberries, those are the most popular ones at the grocery store. Sometimes you'll get people who buy and enjoy raspberries. Yet there's another berry that is equally delicious and wonderful, yet it tends to be overlooked. Blackberries.
 
I believe blackberries are one of Mother Nature's tastiest treats. Plus these beautiful dark berries are filled with flavor and nutrients. I'm fortunate enough to be able to grow thornless blackberries in my garden and the few weeks when we have fresh plump juicy blackberries are just fabulous.

Where Do Blackberries Grow?

Blackberry bushes can be found all over North America, but they particularly love the eastern parts and the Pacific coast. If you live near these areas, you might have spotted their thorny bushes covered in dark, juicy berries. If you're adventurous enough you may even wade in among the thorns to pick and devour these delicious wild berries.
 
Rather than tangling with the wild varieties, it is possible to grow your own blackberries (as long as you live in agricultural zones 5-9). If you're going to grow your own I do recommend getting the thornless variety. After all, why deal with the thorns if you don't have to? If possible find out when the garden sale from your agricultural extension service is and you'll be sure to get varieties that do especially well where you live.

Nutritional Powerhouse

Blackberries are not just delicious; they are also incredibly healthy. A single cup of raw blackberries has 30.2 milligrams of vitamin C, which is about half of the daily amount you need! Vitamin C is important for keeping your immune system strong and your skin healthy.
These berries are also loaded with antioxidants, which help protect your body from damage caused by free radicals. These antioxidants are also beneficial for brain health.
 
Because of their health benefits, blackberries are considered a very healthy fruit and can often be referred to as a "superfood."
 

Quick and Easy Blackberry Recipes

Of course, there's nothing wrong with eating blackberries by the handful, especially when they're fresh from the vine and sun-ripened. But whether you're growing them, or if you're buying them at the grocery store, blackberries are a treat, especially in these quick and easy recipes:
 

Blackberry SmoothieBlackberry Smoothie

  • 1 cup of blackberries
  • 1/2 banana
  • 1/2 cup of greens
  • 1/2 cup of Greek yogurt
  • 1/2 cup of liquid - milk, almond milk, coconut milk, etc
  • Blend together until smooth. Enjoy!

Blackberry Salad

    • 2 cups of mixed greens
    • 1 cup of blackberries
    • ¼ cup of feta cheese
    • ¼ cup of walnuts
    • Drizzle with balsamic vinaigrette and toss everything together for a fresh and summery salad.

Blackberry-Apple Pops

  • 2 cups of blackberries
  • 1 cup of organic apple juice
  • 2 tablespoons of honey
  • Blend the blackberries, apple juice, and honey until smooth.
  • Strain the seeds from the mixture using a colander or cheesecloth
  • Pour the mixture into popsicle molds.
  • Insert sticks and freeze for at least 4 hours, or until solid.
  • Enjoy a refreshing treat on a hot day!

Blackberry Yogurt Parfait

  • 1 cup of Greek yogurt
  • ½ cup of blackberries
  • ¼ cup of granola
  • Layer yogurt, blackberries, and granola in a glass or bowl for a quick and healthy breakfast or snack.
Refrigerator Blackberry Jam
  • 4 cups of blackberries
  • 2 cups of sugar
  • 1 tablespoon of lemon juice
  • Cook the ingredients in a pot over medium heat, stirring often, until thickened
  • Remove from heat, strain if desired
  • Pour into jars and let cool
  • Store in the refrigerator 2-3 weeks
 
Remember, blackberries are not only delicious, they're also versatile in the kitchen, and are packed with ealth benefits. I encourage you to get or grow your own and enjoy these beautiful, tasty berries.
 

[expand title="Sources"]

Martins, Mariana S., et al. “Blackberries and Mulberries: Berries with Significant Health-Promoting Properties.” MDPI, Multidisciplinary Digital Publishing Institute, 27 July 2023, www.mdpi.com/1422-0067/24/15/12024. Accessed 29 June 2024.

Barbie Cervoni MS, RD. “Blackberry Nutrition Facts and Health Benefits.” Verywell Fit, 20 May 2024, www.verywellfit.com/blackberry-nutrition-facts-calories-and-health-benefits-4109221. Accessed 29 June 2024.

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How To Nourish Your Gut After A Colonoscopy

by Uncategorized
Once your colonoscopy is over it's a good idea to support your gut. After all, you've just emptied your system and been through a medical procedure. It's not advised to go straight back to eating the way you did before your procedure. Your body needs a little time to re-adjust.

What to avoid after a colonoscopy

A soft-food, low-residue, dairy-free diet is recommended because these types of foods are easy for your body to digest. Before we talk about which foods are a good choice to add back in after a colonoscopy, let's talk about what you should not consume for the first 24-48 hours after a colonoscopy.
 
After a colonoscopy, it's important to be careful about what you eat in order to avoid irritating your gut. Chewing your food thoroughly and eating small, frequent meals can help with your digestion as your gut comes back on line. You'll want to avoid drinking alcohol or carbonated beverages. You'll also want to avoid eating foods that are difficult to digest, high in fiber, fried, fatty, and anything spicy or heavily-seasoned. You'll especially want to stay away from the following foods:
 
  • nuts and nut butters
  • brassicas - broccoli, cauliflower, Brussels sprouts, etc
  • popcorn
  • coconut
  • corn
  • raw or undercooked vegetables
  • legumes
  • whole grain foods
  • heavy proteins like steak
  • any fruits with skins

What to consume after your colonoscopy

Hydration is very important to support gut health after you've had a colonoscopy. This will not only help to reduce the potential for constipation, which can be a common side effect after a colonoscopy, it helps to eliminate the medications used as part of the procedure. Hydration is also important for your general health and well-being. This means you'll want to add plenty of the following:
 
  • water
  • green juices (what you had before the procedure)
  • nourishing broth
  • herbal teas
 
Foods that are most beneficial for the first 24-48 hours are cooked, soft, and easy to digest. These include:
 
  • soup
  • applesauce or pear sauce
  • soft proteins such as eggs, chicken breast, or fish
  • steamed or cooked vegetables
  • soft starches such as white rice or mashed potato

Using prebiotics and probiotics after a colonoscopy

Probiotics and prebiotics are important elements for restoring your gut health after a colonoscopy. However, if you're going the food-based route, it is important to not do any dairy or high-fiber foods for the first 24-48 hours after your colonoscopy.
 
Prebiotics are indigestible fibers that nourish the good microbes that live in your gastrointestinal tract. The prebiotics promote digestive health by stimulating microbial growth and activity. Foods like bananas, onions, garlic, and whole grains are excellent sources of prebiotics.
 
Probiotics help with the reestablishment of beneficial microorganisms in your gut and promote digestive system health. Yogurt, kefir, and other fermented foods are good sources of probiotics that can help with restoring your gut.
 
If you choose to you can also add supplemental probiotics or a prebiotic-probiotic supplement. Adding probiotics and prebiotics as part of your post-colonoscopy diet can help restore gut health.
 
 

10 Budget-Friendly Emergency Preparedness Tips

by preparedness

We all want to make sure our families are safe and taken care of during an emergency. You may have looked at ideas for what it might take to be prepared for emergencies, but sometimes the thought of spending a lot of money can be overwhelming. The good news is you don’t have to empty your wallet to get ready for unexpected situations. With a little creativity and planning, you can build a solid emergency preparedness plan without blowing your budget.

Here are ten financially friendly tips to help you get started:

1. Start with the Basics

Begin by creating a basic emergency kit with essentials like warmth, light, non-perishable food, and a first aid kit. Put together items you already have around your home, like flashlights, batteries, and first aid supplies. Don't forget things like blankets, tarps, and plastic bags can all be useful. Make a list of what you already have so you don’t buy unnecessary duplicates.

2. Think about Water

The rule for water is one gallon per person per day. And a pet counts as a person. Consider how much water you can store, where you would store it, and the best way for you to build and rotate your water. If needed think about resources nearby that might provide water. If you need to filter it, you'll need to prepare for that too.

3. Shop Smart

When shopping for emergency supplies, look for sales and discounts. You can also find affordable items at dollar stores or thrift shops to complete your kit.

4. Start Small

Remember, you don’t have to buy everything at once. You can even start by picking up 2-3 extra cans of food or a needed medical item each time you go grocery shopping. Over time, you’ll build up a nice supply without a big expense all at once.

5. Prioritize

Prioritize your emergency supplies based on your family's needs. For example, if you have young children, you may want to prioritize diapers and formula. If you have a family member with health issues you'll want to be mindful of medications or supplies. Don't forget to plan for family pets and what they need.

6. Create a Plan

Create a family emergency plan that includes a communication plan, evacuation routes, and a meeting spot. You can also practice your plan with a drill to make sure everyone knows what to do in case of an emergency.

7. Review and Adjust

Regularly review your emergency plan and supplies to make sure they're up-to-date and relevant to your family's needs. Make adjustments as needed to stay prepared.

8. Basic DIY

Knowing how to do things yourself can save you in an emergency. Learn how to turn off utilities if needed, how to properly wash your hand, how to stay warm/dry/cool in an emergency. Building a preparedness library is helpful as during an emergency the internet may not be available.

9. Use Public Resources

Take advantage of public resources like community centers, libraries, and fire stations that may offer emergency preparedness resources, first aid training, and supplies.

10. Join PPM

The Preparedness Pantry Masterclass, part of The Kitchen Table, a private membership community, offers a growing collection of classes for building a preparedness pantry, first aid preparedness, weather-related situations, and more. There are also live monthly calls providing even more support and training.

There you have it – my top 10 ways to start working on emergency preparedness without breaking the bank. By following these simple tips, you can prepare your family for any emergency without sacrificing your financial goals.

Being prepared doesn’t mean you need to spend a ton of cash. When you’re building your preparedness plan, it’s helpful to know what you can get inexpensively at the dollar store. See what I got on my latest trip to Dollar Tree.

Remember, emergency preparedness is all about being proactive and taking small steps toward your goals. By starting small and making a few simple changes, you will have peace of mind. It's about better living through preparedness.
 
Stay prepared, stay safe, and stay within your budget!
Essential Oils for Migraine Relief

Essential Oils For Migraine Relief

by Uncategorized,
June marks National Migraine Awareness Month, a crucial time to shed light on the millions worldwide grappling with this debilitating condition.
 
According to the World Health Organization (WHO), migraines affect approximately one in seven people globally, making it one of the most prevalent neurological disorders.
 
As we strive to raise awareness and foster understanding, it's vital to explore holistic approaches that offer relief beyond conventional medications.
 
In a recent conversation with Jodi Cohen, founder of Vibrant Blue Oils and an essential oil expert, we explored the profound impact of essential oils on migraine management and how essential oils provide a gentle yet effective alternative for relief.

Essential Oils for Migraine: Ingredients and Benefits

Lavender essential oil is frequently employed to alleviate stress and induce relaxation. Compelling evidence suggests that lavender may also be effective in alleviating headaches and migraines.
 
Inhaling the aroma of lavender essential oil can aid in the immediate management of migraine episodes. A study conducted in 2013 revealed that individuals experienced a notable decrease in pain levels after just 15 minutes of inhaling lavender oil.

Blends Recommended for Migraine

Jodi Cohen, founder of Vibrant Blue Oils, recommends specific blends tailored to alleviate migraine symptoms and support overall wellness. One such blend is the "Migraine Relief" formulation, comprising basil, marjoram, lavender, peppermint, chamomile, and helichrysum. This blend targets acute migraine episodes, providing rapid relief when inhaled or applied topically to pulse points.
 
Additionally, Jodi advocates for the use of a "Lymph" blend to address congestion in the neck and promote lymphatic drainage. By gently massaging this blend onto the neck and stimulating specific reflex points, individuals can enhance fluid flow, reduce pressure in the head, and alleviate migraine symptoms.
 

Steps to Relieve Migraine Using Essential Oils

  1. Inhalation: Add a few drops of essential oil to a diffuser or inhale directly from the bottle for quick relief.
  2. Topical Application: Dilute essential oils with a carrier oil and apply to pulse points, temples, or the back of the neck to alleviate tension and discomfort.
  3. Reflex Point Massage: Target specific reflex points associated with migraine triggers using gentle, circular motions to promote relaxation and relief.
  4. Self-Care Practices: Incorporate essential oil use into daily self-care rituals, such as lymphatic massage and mindfulness practices, to support overall wellness and resilience.
 

Watch the Interview for In-Depth Insights

For a deeper understanding of essential oil therapy for migraine management, I invite you to watch our interview.

Closing

As we commemorate National Migraine Awareness Month, let us embrace holistic approaches that honor the innate healing wisdom of nature. Essential oils offer a gentle yet effective means of managing migraine symptoms and promoting overall wellness. By incorporating these natural remedies into our daily lives, we can embark on a journey of healing, empowerment, and holistic wellbeing.
migraine

Understanding Migraines In Children

by Uncategorized,
Migraines is a debilitating neurological condition that can cause pain and other physical symptoms. They can affect both children and adults. There can be a genetic link to migraines, if this happens there may be a family history of them.
 
If you suspect your child is dealing with migraines it's important to understand how common they can be for children, especially a specific type called an abdominal migraine.
 
Fortunately, there are a number of holistic and natural ways to support children who are dealing with migraines.

How Common are Migraines in Children?

Migraines can be common in children and approximately 3-10% of children will struggle with them. As children get older, there is an increased potential to have this kind of headache. It is estimated that approximately 4% of preschool children, 8-12% of school-age children, and up to 23% of teenagers will experience migraines.
 
Interestingly, boys appear to get migraines slightly more often than girls before puberty. During the teenage years this changes and girls seem to be more affected than boys.
 
When children get migraines they are usually shorter than those experienced by adults, lasting anywhere from 30 minutes to 48 hours. Children may feel pain on both sides of their heads, whereas adults typically have pain only on one side. Other migraine symptoms that children can experience are the traditional ones and include light or sound sensitivity, nausea and/or vomiting, and sometimes visual auras.

What is Abdominal Migraine?

One special type of migraine, seen more often in children, is an abdominal migraine. About 4% of kids experience abdominal migraines. When an abdominal migraine occurs, children have severe stomach pain instead of head pain. This type of migraine mostly impacts children from 3 to 10 years of age and tends to be more common for girls.
 
The symptoms of an abdominal migraine may include severe stomach pain around the belly button. Children can also feel nauseous or they may lose their appetite. They may also vomit and have a pale appearance.
 
It is not easy to diagnose whether a child is experiencing abdominal migraine because the pediatrician needs to be able to rule out other potential causes of stomach pain. In order to diagnose abdominal migraine the criteria include whether or not the child has had at least five attacks of abdominal pain, each lasting 2-72 hours, with pain strong enough to interfere with normal activities. This should be accompanied by at least two of the other migraine symptoms: loss of appetite, nausea, vomiting, and looking pale.

Holistic Health Support for Children with Migrainesrotation diet

While medicines can be helpful in the treatment of migraine headaches, many holistic health strategies can can be a helpful adjunct. These options may help reduce the number and or severity of migraine attacks and potentially help improve overall well-being.
 

1.Eating Well

Eating a balanced, nourishing diet and staying hydrated are highly supportive for children dealing with migraine headaches. It’s important to avoid foods that trigger migraines, such as migraine food triggers which can include chocolate, cheese, processed meats, and more.
 
2. Healthy Lifestyle Habits
 
Having good habits can help manage migraines. This includes having a regular sleep routine. Good sleep is crucial for children who deal with migraines. It is very important t have a regular sleep schedule, a comfortable sleep environment, and to get an adequate amount of sleep.
 
Parents should encourage consistent bedtimes and wake-up times, limit screen time before bed, and create a relaxing bedtime routine to improve sleep quality. Also be aware of environmental factors such as bright lights and loud noises, which can contribute to migraines. Reducing these as much as possible can potentially reduce their impact as triggers for migraines.
 
3. Stress Relief and Relaxation
 
Stress can be a big trigger for migraines. Teaching children how to manage their stress can be a helpful strategy for potentially reducing the frequency or severity of migraines. Techniques like deep breathing exercises, muscle relaxation, and mindfulness meditation can reduce stress and prevent migraines. Biofeedback, a practice that teaches control of heart rate and muscle tension, can also help to lower migraine incidence.
 
4. Cognitive Behavioral Therapy (CBT)
 
Cognitive Behavioral Therapy (CBT) is a form of talk therapy that has been shown to help children change negative thoughts and behaviors. CBT can teach coping strategies, improve pain response, and reduce the impact of migraines. Studies show that CBT, especially combined with relaxation techniques, can significantly reduce migraine frequency and severity.
 
5. Acupuncture
 
Acupuncture is an ancient Chinese practice that uses thin needles inserting into specific point in order to help with energy flow. Some studies indicate that acupuncture acupuncture can help reduce the number of days affected by a headache as well as potentially lowering the need for painkillers. Although there is a need for more research, parents and children have reported positive results from using acupuncture.
 
6. Yoga
 
A growing number of studies show that yoga can be beneficial for reducing the severity and frequency of migraines. Not just for adults, yoga can be beneficial for children also. By combining physical poses, or asanas, breathing exercises, also called pranayamas, and meditation, a yoga practice helps promote relaxation. Adding a regular yoga practice has been linked to fewer migraines and better stress management.

Conclusion

Migraines in children present a significant health issue. The best solution is to incorporate a variety of holistic health and wellness strategies. You may also need to consult a medical professional and, hopefully, encourage them to work together to support your child.
 
Understanding how common and, at the same time, how different pediatric migraines can be, especially when it comes to abdominal migraines, is key to a proper diagnosis and building a treatment plan. Combining medical and holistic strategies can help reduce the impact of migraines and may help improve a child's overall quality of life.
 
Join The Kitchen Table and get The Migraine Masterclass as part of your membership.
 
You'll also receive a free copy of the ebooks linked in the article, plus a variety of resources, and live monthly calls with Mira Dessy, The Ingredient Guru.
 

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