Category Archives: health

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

Navigating Gut Health Through Food Choices

by Mirahealthgut 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.

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.
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.
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.

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.
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.
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

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.
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.
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.

Butyrate For Gut Health

by Miragrains, grocery, health, nutrients, nuts, oats, prebioticsbutyrate

In the quest for optimal health, the role of the gut microbiome has emerged as a cornerstone of well-being. One of the key players in maintaining a healthy gut is butyrate, a short-chain fatty acid (SCFA) produced by the fermentation of dietary fibers by beneficial bacteria in the colon. Butyrate has garnered attention for its profound impact on gut health, inflammation, and overall wellness.

In this blog post, we delve into the benefits of butyrate, explore foods rich in this vital compound, and provide practical tips to incorporate them into your diet.

What is Butyrate?

Butyrate, or butyric acid, is a type of SCFA that serves as a primary energy source for the cells lining the colon. It plays a pivotal role in maintaining the integrity of the gut barrier, regulating immune responses, and exerting anti-inflammatory effects.

Research has shown that butyrate can help prevent and manage various health conditions, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and even colorectal cancer.

Health Benefits of Butyrate

Gut Health: Butyrate supports the health of the colonocytes, the cells lining the colon. It enhances the gut barrier function, preventing the translocation of harmful pathogens and toxins into the bloodstream. This helps in maintaining a healthy gut environment and reducing the risk of gastrointestinal disorders.
Anti-Inflammatory Properties: Butyrate exerts potent anti-inflammatory effects by inhibiting the activity of nuclear factor-kappa B (NF-κB), a protein complex involved in inflammatory responses. This can be particularly beneficial for individuals with IBD and other inflammatory conditions.
Immune Regulation: Butyrate modulates the immune system by promoting the production of regulatory T cells (Tregs), which help maintain immune tolerance and prevent autoimmune reactions. This regulatory effect on the immune system is crucial for preventing chronic inflammation and autoimmune diseases.
Metabolic Health: Emerging research suggests that butyrate may play a role in metabolic health by improving insulin sensitivity and regulating blood sugar levels. It may also influence fat metabolism and help in managing obesity.
Colon Cancer Prevention: Butyrate has been shown to induce apoptosis (programmed cell death) in colorectal cancer cells and inhibit their proliferation. Its protective effects on the colon lining and anti-inflammatory properties contribute to its potential in reducing the risk of colon cancer.

Butyrate-Rich Foods

To harness the benefits of butyrate, it is essential to consume foods that promote its production in the gut. Here are some of the best butyrate-rich foods to include in your diet:

Resistant Starch: Foods high in resistant starch, such as green bananas, cooked and cooled potatoes, and legumes, are excellent sources of butyrate. Resistant starch resists digestion in the small intestine and ferments in the colon, producing butyrate.
Fibrous Vegetables: Vegetables rich in dietary fiber, particularly insoluble fiber, support butyrate production. Examples include broccoli, Brussels sprouts, cabbage, and carrots.
Whole Grains: Whole grains like oats and brown rice are packed with dietary fiber that promotes the growth of butyrate-producing bacteria in the gut.
Nuts and Seeds: Almonds, flaxseeds, and chia seeds are great sources of fiber and healthy fats that contribute to butyrate production.
Fruits: Apples, bananas, and berries contain pectin, a type of soluble fiber that supports butyrate production through fermentation.
Fermented Foods: Fermented foods like kimchi, sauerkraut, and yogurt contain probiotics that enhance the gut microbiome's ability to produce butyrate.
Legumes: Beans, lentils, and chickpeas are rich in resistant starch and fiber, making them excellent choices for boosting butyrate levels.

Practical Tips to Increase Butyrate Intake

Incorporating butyrate-rich foods into your diet can be simple and delicious. Here are some practical tips to help you get started:

Start Your Day with Fiber: Begin your morning with a bowl of oatmeal topped with berries and a sprinkle of flaxseeds. This fiber-rich breakfast will kickstart butyrate production in your gut.
Add Resistant Starch to Your Meals: Include cooked and cooled potatoes or green bananas in your meals. These foods are easy to prepare and can be added to salads, smoothies, or as a side dish.
Snack on Nuts and Seeds: Keep a stash of almonds, walnuts, or chia seed pudding for a quick and nutritious snack that supports gut health.
Incorporate Fermented Foods: Add a serving of sauerkraut or kimchi to your meals. These fermented foods not only enhance flavor but also promote a healthy gut microbiome.
Eat More Legumes: Prepare dishes with beans, lentils, and chickpeas. These versatile ingredients can be used in soups, stews, salads, and even desserts.
Choose Whole Grains: Opt for brown rice, wild rice, quinoa, millet, and other whole grains in place of refined grains. These choices will provide more fiber and support butyrate production.
Enjoy Fibrous Vegetables: Fill half your plate with a variety of vegetables, focusing on those high in fiber. Roasted Brussels sprouts, steamed broccoli, and raw carrots are all excellent options.

Conclusion

Butyrate is a powerhouse compound with a myriad of health benefits, particularly for gut health and inflammation. By adding butyrate-rich foods into your diet, you can support your gut microbiome, enhance immune function, and reduce the risk of chronic diseases. Start by making small changes to your diet, focusing on fiber-rich and resistant starch foods, and enjoy the journey to better health.

By prioritizing butyrate-producing foods, you're not only taking a step towards optimal gut health but also embracing a lifestyle that supports overall wellness. Remember, a healthy gut is the foundation of a healthy body, and butyrate is a key ingredient in this equation. So, load up on those fibrous veggies, whole grains, and legumes, and let your gut microbiome thrive.

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[expand title="Sources"]

Hone Health. (n.d.). Butyrate Foods: Benefits and Best Sources. Retrieved from https://honehealth.com/edge/nutrition/butyrate-foods/
Clinical Nutrition Journal. (2022). The Role of Butyrate in Gut Health and Disease. Retrieved from https://www.clinicalnutritionjournal.com/article/S0261-5614(22)00384-3/fulltext
A Gutsy Girl. (2021). The Ultimate Guide to Butyrate Foods. Retrieved from https://agutsygirl.com/2021/04/08/butyrate-foods/

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Understanding Hidden Ingredients And Their Impact On Bone Health

by Mirahealthbone

When you pour yourself a soda or grab a low-fat yogurt from the grocery shelf, you may be inadvertently consuming substances that could be detrimental to your bone health. Unknown to many, some everyday food items contain hidden ingredients that bind essential minerals like calcium and magnesium in your body, making them less available to your bones. This post will guide you through understanding these hidden dangers and suggest healthy alternatives to protect and improve your bone health.

Common Culprits

Soda and Phosphoric Acid

The refreshing fizz of soda might seem harmless, but it often contains phosphoric acid, a substance that can chelate, or bind, essential minerals like calcium and magnesium in your body, limiting their absorption. Over time, such deficiencies might contribute to conditions like osteoporosis. Instead of soda, try switching to naturally occurring mineral waters. These can provide a pleasant, bubbly alternative without the added chemicals. When selecting sparkling waters, make sure you read the labels to ensure they are derived from natural mineral sources and do not contain man-made additives like phosphoric acid.

Carrageenan and Gut Health

Another common hidden ingredient is carrageenan, found in many dairy products, almond milk, and processed meats. While it serves as a thickener and emulsifier, carrageenan has been associated with inflammation in the digestive system, which can hinder nutrient absorption, including the essential minerals needed for healthy bones. Opt for organic meats and dairy products that do not list carrageenan on their labels. This might require a bit of label-scouring, but your gut and bones will thank you for it.

Introduce Bone-Supportive Alternatives

Nutrient-Rich Bone Broth

Incorporating bone broth into your diet is an excellent way to support bone health. Rich in minerals, it can be a nutritional powerhouse, especially for those managing or preventing osteoporosis. Consider freezing bone broth in ice cube trays and adding it to your smoothies or using it to cook grains like quinoa. You can also stir bone broth into soups or scrambled eggs for an additional nutrient boost without significantly altering the taste.

Kombucha and Herbal Teas

Your bones are nearly 30% water, making hydration an important factor for bone health. Water is always a good option, but people sometimes want other beverages as well. If you're looking for a healthful replacement for soda, kombucha could be a great option. This fermented drink offers a fizzy alternative that is rich in beneficial probiotics. However, moderation is key as some kombucha brands can also be high in sugar. Alternatively, explore a variety of herbal teas. Many herbals are naturally caffeine-free and can provide hydration without affecting your mineral absorption.

Lifestyle Adjustments for Better Bone Health

Gradual Dietary Changes

Transforming your diet overnight isn't just overwhelming—it's often unsustainable. Instead, make small, manageable changes. Start by replacing one soda a day with a glass of mineral water or herbal tea. Gradually increase your intake of bone-supportive foods like organic greens. Over time, these small substitutions can lead to significant improvements in your nutrient intake and overall health.

Reading Labels

While it might seem tedious at first, getting into the habit of reading food labels can be one of your best defenses against hidden harmful ingredients. Use reading glasses if necessary, in order to read fine print, and be wary of ingredients like calcium disodium EDTA, which, despite its name suggesting benefits due to calcium, actually serves as a potentially harmful preservative. Stay informed and choose products with the simplest ingredient lists.

Embrace Healthy Fats

Contrary to past dietary trends, fats are essential, especially for the absorption of fat-soluble vitamins that are crucial for bone health, Vitamins A, D, E, and K. Integrate sources of healthy fats into your meals, such as avocados, nuts, seeds, and olive oil. Not only do they help in nutrient absorption, but they also add flavor and texture to your dishes, making healthy eating more enjoyable.

In Conclusion

Taking charge of your diet is a powerful step towards maintaining strong bones and overall good health. Stay curious about what goes into your food, be cautious of trendy diets, and feed your body with what it truly needs.

By making informed choices and slowly shifting towards healthier alternatives, you can significantly enhance your well-being and vitality. Remember, every small change counts!

Why You Should Stop Using Tampons (And What You Can Use Instead)

by Mirahealthtampon, women's health

During the global pandemic, we all faced shortages of staples like toilet paper and cleaning supplies. But there was another essential item that didn't get as much attention—tampons.

The ongoing supply chain challenges continue to affect the availability and cost of menstrual products, making it vital for us to consider healthy and sustainable alternatives.

In this blog post, I'll discuss the issues with traditional tampons, introduce you to eco-friendly and reusable options, and explain why it's beneficial to include sustainable period products in your preparedness pantry.

Concerns with Traditional Tampons

Traditional tampons have not only been scarce and expensive due to supply chain issues, but they also pose significant health and environmental concerns. The risks range from toxic shock syndrome to the potential presence of pesticides and other toxins in conventional tampons. It’s clear we need alternatives to ensure menstrual health and environmental sustainability.

Sustainable Alternatives

Menstrual Cups: A Versatile and Reusable Choice

Products like the Moon Cup and Diva Cup are sustainable alternatives to traditional tampons. Made of silicone, these cups can be inserted, emptied, cleaned, and reused for years, reducing the need for frequent purchases and minimizing environmental impact.

Menstrual Discs: Comfortable and Functional Replacements

Similar to contraceptive discs, menstrual discs are a comfortable and effective option for managing menstrual flow. They are designed for insertion and can reliably collect menstrual fluid, offering a sustainable and secure experience.

Eco-Friendly Pads: A Reusable and Earth-Conscious Option

For those who prefer non-insertable products, eco-friendly pads like Moon Pads and cloth pads are excellent choices. They provide absorbency and comfort while significantly reducing the environmental impact compared to disposable pads.

Period Underwear: Innovative and Absorbent Apparel

Period underwear features specially designed absorbent materials, offering a convenient and reliable method for managing menstrual flow. This innovative apparel allows you to manage your period sustainably and comfortably.

Preparedness Planning

Stocking up on sustainable period products in your preparedness pantry has numerous benefits. By investing in reusable options, you can lessen the impact of supply chain disruptions and cost increases on your budget. Having these products readily available also ensures you're prepared for shortages, enhancing your self-sufficiency.

In Summary

With the ongoing issues surrounding traditional tampon availability and the associated health and environmental concerns, embracing sustainable menstrual care alternatives is crucial.

By incorporating menstrual cups, discs, eco-friendly pads, and period underwear into your routine, you can safeguard your health, reduce your ecological footprint, and ensure continuous access to essential menstrual products.

These sustainable options not only address current challenges but also promote a more environmentally conscious and self-reliant approach to period care.

Let's empower ourselves to make informed and sustainable choices for our menstrual health and well-being.

Purchasing Options:

Eco Blossom Menstrual Cup Set
Menstrual Disc
Organi-wash - A cleanser for both the body and menstrual products
Reusable Menstrual Pads
Organic Sanitary Pads
Period Underwear

Embracing these alternatives not only addresses immediate concerns but also contributes to a healthier planet and a more empowered you.

The Power Of Real Food: Nourishing Your Body, Mind, And Spirit

by Mirahabits, healthreal food, whole food

In a world where convenience has become the norm, it is easy to overlook the importance of nourishing our bodies with real, wholesome food.

As The Ingredient Guru and a holistic nutritionist, I believe in highlighting the significance of understanding what's in our food and the impact it has on our overall health.

I also want to emphasize the connection between food and our well-being, not only from a physical perspective but also on a spiritual and emotional level.

Shifting the Paradigm: Food as Medicine

In traditional Western medicine, the focus often lies on prescribing medications to relieve symptoms. However, this approach only masks the underlying issue.

By shifting your perspective and beginning with food as the foundation of health, you start to optimally fuel your body. I want to encourage you to prioritize nourishment from real, whole foods with supplements only as a secondary measure.

By taking this approach, you can address the foundation, the root cause of your health concerns rather than simply managing symptoms.

The Myths and Truths about Calories

I'd like to start by challenging the commonly held belief that "a calorie is a calorie is a calorie." For example, there is a significant nutritional difference between an apple and ten peanut M&Ms, despite both having approximately 100 calories.

It's not just about the number; it's about the quality of the calories we consume. Understanding the nutritional value of the foods you eat is essential for promoting optimal health and weight management.

The Art of Reading Labels

Becoming an advocate for yourself and your well-being starts with knowing how to properly read food labels. A vast amount of the necessary information about your food is found on those labels.

Unfortunately, most people only focus on the calorie and macronutrient content while neglecting the details of the ingredients.

Manufacturers use clever marketing tactics to manipulate your choices, making it crucial for you to take the time to evaluate whether a food is truly nourishing and healthy.

Learn to really read the label and your health and wellness journey will be off to a good start.

The presence of food additives in our everyday food is something many people often don't pay attention to. One example is carrageenan, a common ingredient added for its emulsifying and thickening properties. It's found in virtually every aisle of the grocery store and yet it's been shown to be highly inflammatory and can cause gut health issues.

By properly evaluating the ingredients in your food, you avoid unknowingly consuming substances that could undermine your health.

When you stop and carefully think about your food, when you shift your mindset and view food as a conscious act of nurturing and nourishing, only then can you truly tap into a spiritual aspect of your relationship with food.

This shift towards conscious eating becomes an exercise in mindfulness and spiritual growth. You are more than just what you eat, you are a holistic being and it's important to approach nourishing yourself on all levels, incorporating mind, body, and spirit.

Making Real Food Accessible

Contrary to common belief, preparing real food does not have to be a time-consuming process. It is possible to create delicious and nutritious meals efficiently. There is so much joy and satisfaction that comes from preparing meals with intention, taking into account the ingredients and their impact on your well-being.

Plus, with the rising cost of food, choosing a real food, prepared at home diet, is not only good for you, it's good for your wallet.

Conclusion

Food is more than mere sustenance; it is a powerful tool for nourishing all of you. By understanding the importance of what you eat and becoming an informed and educated consumer, you empower yourself to make choices that bring you optimal health and well-being.

The journey towards conscious eating is transformative, allowing you to create a harmonious balance between nourishment, self-care, and spirituality. Let's embark on this journey together, one nourishing meal at a time.

The Gratitude Issue

by Miragratitude, habits, health

“To educate yourself for the feeling of gratitude means to take nothing for granted, but to always seek out and value the kind that will stand behind the action. Nothing that is done for you is a matter of course. Everything originates in a will for the good, which is directed at you. Train yourself never to put off the word or action for the expression of gratitude.” -Albert Schweitzer

Gratitude is what's on my mind right now. We're at that annual cusp from old year to new. That time when so many people make resolutions, often unrealistic and undefined. And by doing so set themselves up to feel bad about themselves later. There are a number of studies that show how beneficial a gratitude practice can be, mentally, emotionally, and physically, to support our overall health and wellness.

The gratitude jar

I believe anytime is a perfect time to think about gratitude. But I especially love this ritual that I've built up over time around creating an abundance of gratitude in my life.

For the past few years I've had a jar sitting next to my desk in my office. When I have a moment of gratitude (and it can be for anything, not specifically for work, personal, others in my life) I write it down on a little scrap of paper and throw it in the jar. I confess that I try to find colorful scraps of paper because it's more fun that way. I don't go back through the jar throughout the year, I just keep filling it up.

Come New Year's Eve while I'm waiting for the countdown, I open the jar and empty it out. I unfold all those pieces of paper and savor reading them one by one. I do this by myself, but you may choose to do it with friends or family members too. It can be fun if it's a group jar or if several people bring their jars and go through them together.

I find I do remember many of them, but what always strikes me is the number of things that I forgot about. Every. Single. Year. These are moments I was grateful for when they happened, but in the hustle and bustle of everyday life they slipped into the back of my memory and got buried there. In opening this jar and going through them, I am grateful for those moments again.

Some people write all of their gratitudes down in a book that they keep from year to year. I have another friend who glues down all her little scraps into a composition book of gratitude. I don't do any of those things, mine go into the compost bin. But I truly love this ritual look back over the year. This ability in spite of any challenges or low moments we may have faced to see so many wonderful things. So many reasons to be grateful.

Once the jar is empty it almost seems to sparkle as I set it next to my desk to begin again. And it brings hope and a cheerful spirit as I anticipate the year ahead.

Cultivating a habit of gratitude

Being grateful doesn't always come easy. For some reason we are surrounded by a culture (and a news media) that brings out the worst in us. Often we get so overwhelmed that we allow the negative things to strongly influence how we percieve what is happening around us. Amidst the explosions of stress, worry, and overwhelming circumstance, the little sparks of gratitude can sometimes get lost. Just as we learn to read and write and do any of the other things we've learned to do in life, so too we need to learn to cultivate the habit of gratitude.

Below are some of my favorite resources and articles on the topic. I am not going to lie and tell you that I live in that blissed out place that is continual gratitude. I don't. I sometimes struggle to get there, to get anywhere close to being grateful. And yet I know I have to very much to be grateful for.

Yes we can get overwhelmed, sometimes we get lost. But I have come to believe that by remembering that concept of gratitude and by trying to pay attention to it I am happier overall. And so I've collected these resources and I have my ritual of the gratitude jar. I'm excited and looking forward to what this new year will bring.

As we transition to another year I hope that whatever the year ahead holds for you it also brings happiness, health, contentment, and peace.

Gratitude resources

How To Be Grateful To People We Don't Like – Learning to look at negative situations and focus on the good things we have can help us achieve a transformational shift. Admittedly this is not always easy to do, but sometimes having a resource we can turn to the guide us toward this can be helpful.

Gratefulness.org – A wonderful website offering videos, audios, articles, a virtual labyrinth, and virtual candles you can light. This is one of my favorite resources.

How Gratitude Can Change Your Life – A good article about gratitude with some information about how studies showing how it can improve your life.

Why Living a Life of Gratitude Can Make You Happy – A few suggestions for ways to add a gratitude practice to your life.

Stumbling Toward Gratitude – The end of this article sums it up well, ” There are no miracles. … There are no long-term quick fixes for happiness, so if you become a more grateful person and you add [these] exercises to your repertoire, you’ll be different six months or a year from now.”

9 Ways To Cultivate Gratitude – Nine suggestions for ways to cultivate gratitude (and avoid focusing on criticism or complaints)

A Serving of Gratitude May Save The Day – This New York Times article has some great suggestions and offers gentle ways to get started

And here's a video on gratitude that I found moving. Thanks to my Aunt for sharing it just when I needed it.

Gratitude: A Mindful Pause – if you happen to be in the market for a sweet gratitude journal. This one has both unlined and lined pages making it perfect for both writing and drawing, coloring, or art journaling.

Eating For Healthy Hair: The Best Foods For Hair Growth

by Mirahealthhair

Did you know that the health of your hair is closely tied to your gut health and overall wellness?

The nutrients we consume can have a significant impact on the growth and health of our hair follicles. That's why it's essential to understand how our diet and lifestyle choices can influence our hair's health.

To shed more light on this topic, we are joined by Julie Olson, an expert in hair and wellness. With her wealth of knowledge and experience in the field, Julie can help us better understand the key nutrients and lifestyle changes needed to promote healthy hair growth and prevent hair loss. So let's dive in!

The Role of Nutrition in Hair Health

Hair follicles require a complex array of nutrients to grow and remain healthy, including protein, vitamins, minerals, and healthy fats. However, simply consuming these nutrients is not enough; they must also be absorbed by the body for maximum benefit.

Many factors can impede nutrient absorption, such as poor gut health or autoimmune issues. This is why it is essential to address these underlying issues to improve hair health.

Contrary to popular belief, hair loss is not solely due to aging. It can also be caused by nutrient deficiencies, stress, hormonal imbalances, and other health issues.

Therefore, it is important to maintain a healthy gut by consuming a diet rich in fiber and fermented foods and avoiding processed foods and foods that trigger inflammation.

Key Nutrients for Hair Health

Hair follicles require a wide range of nutrients to grow and maintain health, and deficiencies in key nutrients can lead to hair thinning, dryness, and even hair loss. Here are some of the key nutrients that play a critical role in hair health:

Protein

Hair fibers are primarily made up of protein, which means that consuming enough protein is essential for healthy hair growth. Animal protein, in particular, is an excellent source of branch-chain amino acids, which are vital for building strong, healthy hair.

Sources: Grass-fed beef, chicken, turkey, fish, eggs, and dairy products like yogurt and cheese. It is important to choose grass-fed and organic sources of animal protein when possible, as these can provide higher levels of important nutrients and healthier fats for overall health.

Plant-based sources of protein like beans, lentils, nuts, and seeds can also contribute to a well-rounded diet for hair health.

Vitamin C

It can also aid in protein absorption.

Sources: citrus fruits, strawberries, and bell peppers.

Fat-soluble vitamins

Vitamins D, A, and E are all crucial for hair health. Vitamin D plays a role in stimulating hair follicles and promoting growth, while vitamin A is essential for scalp health and stem cell growth. Vitamin E helps reduce the breakdown of hair follicles and provides moisture by soothing the oil glands.

Sources: Vitamin D can be obtained from fatty fish like salmon and tuna, egg yolks, and fortified foods like milk and cereal.

Vitamin A can be found in animal products like liver, eggs, and dairy, as well as in colorful fruits and vegetables like carrots, sweet potatoes, and spinach.

Vitamin E can be found in nuts and seeds like almonds and sunflower seeds, as well as in vegetable oils like olive and sunflower oil.

Healthy fats

Healthy fats are important for hair health because they help the body absorb fat-soluble vitamins, such as vitamin D, vitamin A, and vitamin E, which are crucial for hair growth and maintenance.

Sources: Monounsaturated fats, such as those found in olive oil and avocados, as well as polyunsaturated fats, such as those found in fatty fish and nuts.

Walnuts, in particular, are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that has been linked to hair growth and scalp health.

It is important to note that while certain types of fats are beneficial for hair health, saturated fats found in processed and fried foods should be avoided as they can contribute to inflammation and poor overall health.

Selenium

It is another key nutrient that aids in hair follicle formation and protection. However, it is important to consume selenium in moderation, as excessive consumption can lead to negative health effects. It is recommended to consume no more than 400 micrograms of selenium per day.

Sources: Brazil nuts, seafood (such as oysters, tuna, and crab), liver, and poultry.

Zinc

It is another important nutrient for hair health, as it is involved in tissue growth and repair.

Sources: Good dietary sources of zinc include liver, eggs, oysters, yogurt, and sunflower seeds.

Vitamin E and manganese

Found in nuts and seeds and leafy greens can also benefit hair health.

Sources: Walnuts and Brazil nuts are especially beneficial, and soaking or sprouting nuts and seeds can make nutrients more absorbable.

B vitamins and niacin

Niacin can help dilate capillaries and inhibit hair loss, but different people may have different reactions to it. It's important to note that taking niacin supplements can lead to adverse side effects and should be done under the guidance of a healthcare professional.

Sources: whole grains, leafy greens, legumes, nuts, and seeds. Good sources of niacin include poultry, fish, and whole grains.

Iron

Iron deficiency can lead to hair thinning and hair loss, making it an important nutrient to focus on for hair health. Essential for red blood cell production and oxygen transport to the hair follicles, iron promotes hair growth.

Sources: Good sources of iron include red meat, poultry, fish, beans, fortified cereals, and legumes, such as lentils, chickpeas, and beans.

Biotin Myth

Biotin, also known as vitamin B7, is often marketed as a hair growth supplement. Biotin is necessary for healthy hair growth and a deficiency in biotin can lead to dry, brittle hair prone to thinning. There is, however, little evidence to support the claim that biotin alone can stimulate hair growth.

Despite the benefits of biotin, there are downsides to taking high doses of this vitamin. One study found that taking excessive biotin supplements can actually harm hair health, leading to increased hair shedding and breakage.

It is important to listen to your holistic nutrition practitioner and be mindful of supplement intake, as it is possible to get too much biotin through supplements and fortified foods. One supplement that contains high levels of biotin may be counterproductive to hair health, so it is important to be aware of the dosage of biotin in supplements.

Keeping a food journal can also be beneficial in balancing nutrient intake, as biotin can be found in many common foods such as eggs, nuts, and whole grains. By consuming a varied and balanced diet, one can obtain the necessary amount of biotin for healthy hair growth without the risks associated with excessive supplement intake.

The Journey of Making Nutritional Changes

Making nutritional changes can be challenging for many people, especially when it comes to addressing hair health. Clients may struggle with implementing dietary changes due to various factors such as taste preferences, cultural upbringing, and limited access to certain foods.

Additionally, individuals with common food sensitivities or leaky gut issues may struggle with nutrient absorption, which can impact hair health. Therefore, it's important to address gut health as a part of any nutritional changes.

By working with a healthcare practitioner and making gradual dietary changes, clients can improve their gut health and nutrient absorption, ultimately leading to healthier hair.

Conclusion

Achieving healthy and strong hair is not just about using the right hair products but also about maintaining a balanced and nutritious diet.

Incorporating key nutrients such as protein, fat-soluble vitamins, healthy fats, zinc, selenium, and B vitamins can promote hair growth and prevent hair loss. It is important to obtain these nutrients from a variety of food sources, including grass-fed animal protein, fatty fish, nuts, seeds, leafy greens, and other superfoods.

Furthermore, paying attention to gut health and common food sensitivities can improve nutrient absorption and overall hair health. While making nutritional changes may come with challenges, it is important to work with a practitioner and keep a food journal to balance nutrient intake and optimize hair health.

By taking a holistic approach to hair care and nourishing the body from the inside out, you can achieve healthy and vibrant hair that shines with vitality.

Organic Dairy Products Vs. Conventional Dairy

by Miradairy, gmo, health, organicmilk

Recently I had a conversation with my friend Kay about dairy products which mostly centered on our family's decision to purchase organic milk products.

We choose to purchase organic milk, butter, cottage cheese, cream cheese, sour cream, and yogurt. Organic sliced cheese isn't easily available in our area so we have to bend there but we try to buy brands that at least promote that they do not use recombinant Bovine Growth Hormone (rBGH).

Supporting Organic Farming

The conversation centered around the reasons for consuming organic dairy.

The first is that it supports organic farming which means no genetically modified organisms are fed to the cows, they are not given antibiotics or hormones and no pesticides are used in their environment.

Kay countered with the thought that it was cruel to not give antibiotics to a cow who has an infection. That is certainly true and I would not expect a sick cow to be denied antibiotics.

In organic farming the practice is that if a cow requires antibiotics that animal is removed from the organic herd and treated. The cow is then sold to a conventional dairy operation.

Artificial Hormones and the Risks Involved

Having said that, research shows that organic cows, because they are not milked as heavily, suffer much less often from mastitis than conventional cows. Canadian scientists (Canada has banned this substance) reported a 25% increased risk in mastitis in cows treated with rBGH.

I don't believe that drinking artificial hormones is good for anyone but I especially do not want to expose my daughters, to extra hormones if I can control it. In an effort to make dairy operations more "efficient" Monsanto developed rBHG. This tremendously increased production by as much as 50% and there are reports of farms where cows need to be milked three times per day; this was touted as a great success.

Genetic Effects of Hormones in Dairy

But success comes with a price. According to this article referencing the Journal of Reproductive Medicine, twinning rates have tripled in this country since the introduction of rBGH/rBST. It makes you wonder what the continued genetic effect of these hormones will be on children that were conceived while their mothers consumed these hormones.

Leaving the hormone and chemical issues aside, organic farming methods are more humane for the cows. Organic farms house their cows in less crowded conditions and the cows get more fresh air, and tend to be pastured, meaning they eat grass.

Health Benefits of Organic Dairy

A recent European-wide, QLIF study, published in the Journal of Food of Science and Agriculture, showed that cows who eat grass produce milk that is higher in Conjugated Linoleic Acids (CLA's) which are beneficial for heart health and decreasing diabetes risk. They also reported higher omega-3 levels in milk from organically raised cows.

Is Organic Dairy Worth the Extra Cost?

Is organic dairy more expensive? Yes. It is worth it? Absolutely. If you cannot make your budget stretch to cover organic dairy, I strongly urge you to not consume products tainted by rBGH. This website will give you a list of producers in your state who are artificial hormone free.

Detoxing The Right Way: Tips From Functional Healthcare Experts

by Mirahealthdetox

Are you considering a detox to give your body a fresh start? While detoxing can have numerous benefits, it's important to do it the right way. Unfortunately, one of the most common mistakes people make when detoxing is powering through, even when they feel terrible. This approach can actually do more harm than good.

To help you detox safely and effectively, functional healthcare experts Bridgit Danner and Mira Dessy, The Ingredient Guru, share their insights on how to detox without feeling terrible.

What is Detox?

Detox, short for detoxification, is the process by which the body eliminates or neutralizes toxins, waste products, and other harmful substances. These substances can come from internal sources, such as metabolic waste, as well as external sources, such as pollutants in the environment or chemicals in food and personal care products.

The goal of detox is to support the body's natural processes of eliminating these harmful substances in order to improve overall health and well-being. Detox methods can include dietary changes, fasting, exercise, saunas, and other techniques that support the body's natural detoxification processes.

Common Detox Symptoms

One of the biggest challenges people face when starting a detox program is dealing with the symptoms that can arise. Bridgit explained that when you start eliminating toxins from your body, you may experience symptoms such as headaches, fatigue, irritability, and digestive issues.

These symptoms can be caused by a number of factors, such as caffeine withdrawal, constipation, and dehydration.

To make the detox process easier on yourself, our experts recommend cutting down on caffeine gradually before starting a detox program, staying hydrated, and taking Epsom salt baths or naps to help your body deal with the extra workload.

Supporting Your Body During Detox

While detox programs can be beneficial, our experts emphasized the importance of supporting your body during the process. This means providing your body with the nutrients it needs to function properly and avoiding programs that are too restrictive or fasting-focused.

Stay hydrated

One of the most crucial factors for successful detoxification that is often overlooked is hydration. It helps the body eliminate toxins through various routes, including the kidneys, bowels, sweat, breath, and skin. Therefore, it's essential to drink enough water and stay hydrated throughout the detoxification process.

Eat a healthy diet

It's important to maintain a balance between detoxification and nutrition to ensure that the body has adequate resources to eliminate toxins effectively.

Choose foods that are high in fiber and nutrients, and low in sugar and processed ingredients. This can help to support your liver and other organs of detoxification.

Dry brushing

This is a simple but effective way to support your body's natural detoxification processes. By brushing the skin in a circular motion, it stimulates lymphatic flow and improves circulation. This can help to move toxins out of the body and reduce inflammation.

Coffee enema

Photo by: serra boten on Flickr

Another practice that Bridgit recommends is coffee enema. It involves inserting coffee into the rectum and colon, with the aim of detoxifying the liver and improving digestion. The idea is that the caffeine in the coffee stimulates the liver to produce bile, which in turn helps to flush out toxins from the body.

While this may sound like an uncomfortable process, proponents of coffee enemas can have a number of health benefits, including improved digestion, increased energy, and clearer skin.

Coffee enemas can be a powerful tool for detoxification and improved digestion, but they are not for everyone. Bridgit advises that people with certain health conditions, such as fissures, prolapse hemorrhoids, or any kind of tissue damage, should not try coffee enemas. Additionally, people who are older or have mobility issues may find it difficult to perform the enema properly.

For those who are interested in trying coffee enemas, she recommends starting slowly and gradually working up to higher amounts of coffee over time. She also advises speaking with a healthcare practitioner before trying coffee enemas to ensure they are safe for you.

Supplements

Supplements play a crucial role in supporting the body's natural cleansing processes. Here are some of the supplements that were recommended:

Electrolyte

When you're detoxing, you need to hydrate a lot, which can cause you to lose water-soluble vitamins. Electrolytes are essential for replenishing these vitamins and keeping your body hydrated. Look for a sugar-free electrolyte supplement with B vitamins, vitamin C, and herbal antioxidants to support liver function and detoxification.

Binders

Binders are substances that bind to toxins, mainly in the bowel, to help remove them from the body. A binder supplement can help move toxins out of the body and prevent their reabsorption, which can happen if you're constipated. Look for a bowel-based binder with ingredients that can also help move your bowels, such as magnesium or psyllium husk.

Fiber

Fiber is another essential nutrient that can support detoxification by promoting regular bowel movements. Fiber can help remove toxins and waste products from the body, preventing their reabsorption. Consider taking a fiber supplement in the morning to help with elimination throughout the day.

Potassium

Potassium is an electrolyte that is essential for proper nerve and muscle function. It can also support healthy digestion and regular bowel movements. If you're not getting enough potassium in your diet, consider adding a potassium supplement to your routine.

Additionally, magnesium supplements, digestive enzymes, and prokinetics can help to stimulate the bowels and promote regular elimination.

Conclusion

Detoxification requires a holistic approach that involves building awareness of your body, identifying your needs, and meeting those needs. It is crucial to check in with your body regularly and make adjustments as needed.

Incorporating practices like dry brushing, functional supplemental support, and coffee enemas can help to promote greater body awareness and support the detoxification process.

As we age, it is essential to remain curious and not give up on maintaining our health. By adopting healthy habits and engaging in ongoing self-exploration, you can optimize your well-being and lead a vibrant life.

Note: Bridgit is offering a FREE Toxic Mold Masterclass this coming Feb. 27 – March 5, 2023! Learn what steps you can take at home to recover from toxic mold exposure. Sign up today!