It feels as though the tides are shifting - shops have opened their doors, restaurants are in full swing, and kids have headed back to school (in some capacity) …moods are shifting, and the masks are starting loosen (let’s keep them on ; )

Our perspective at GCF is to control the things we can, prioritize our health, and set ourselves up for a super boosted fall season.  We do have a few tricks in our hats - and we share those with you here… whether you choose one, a few, or the whole list will do! 

These are our tried and true… whether it’s that ominous tickle in the back of your throat, brain fog after a couple sleep deprived nights or a mysterious lack of energy, we can all use an immunity boost now and again - and there is most certainly, no time like the present!. 

First, we believe an organic, non-GMO, plant-based, whole-food diet is your first line of defense. Add probiotics, superfoods and adaptogens to heal and promote balance. Rather than just solving acute problems, we believe that the best immune system boosters should aid general maintenance and become a part of our everyday lives and most certainly of our new normal. 

From a spritz of bee propolis to meditation to absorbable vitamin D - here’s a list of wellness boosts to strengthen your body’s (and mind’s) natural defenses.  

Beekeeper’s Naturals Propolis Throat Spray

Propolis, a natural, plant-based resin produced by honeybees, contains more than 300 powerful natural compounds known for supporting immunity and protecting wellbeing. This version in a spray means that soothing feeling is just a few spritzes away. Ditch the hyper sweet lozenges and soothe naturally—without any nasty ingredients or sugar. Made with just three clean ingredients, this throat spray is your antioxidant-rich, germ-fighting, scratchy-throat rescue in a bottle.

Cured Nutrition’s CURED ZEN and CURED CLASSIC MINT OIL

The best night’s sleep you’ve ever had. Naturally. This CBD (THC-free) + mushroom infused sleep supplement is infused with 19.5mg of Broad Spectrum CBD per serving and encourages relaxation and improved sleep quality. Ease the stress of the day and calm your mind with soothing ingredients such as magnesium, reishi, valerian, ashwagandha, and chamomile. Refreshing and cooling, Cured’s mint CBD combines the anti-inflammatory and GI tract soothing benefits of mint with CBD. Cured is a Boulder based, heart centered company.

Four Sigmatic’s Chaga Mushroom Elixir

Start your day with a strong defense. Chaga mushrooms (a.k.a. the king of mushrooms) contain powerful antioxidants that support overall wellness and immunity. Fans think it tastes like coffee, and often use it as a caffeine free morning brew. Just mix with hot water, add it to your morning coffee, or blend it into a GCF superfood smoothie. Mix. Sip. Defend. 

Dragonfly Jun

In a market dominated by kombucha made with black tea and sugar, locally crafted Dragonfly Jun uses green tea and honey. Chock full of vitamins, trace enzymes, amino acids, and minerals like calcium, iron, sodium chlorine, magnesium, phosphate, and potassium, local honey boosts the already incredible immune boosting power of fermented tea. Handcrafted in small batches, Jun uses only the highest quality organic ingredients with curative properties. Every fruit, flower, leaf and root is an essential contribution to each brew.  This is our absolute fave for an afternoon pick me up or early evening “mocktail"

Your Super: Super Green’s Organic Superfood Mix

This powerful blend of six green superfoods makes getting your greens as easy as scooping a spoonful (equal to a handful of greens) into water, a GCF superfood smoothie or your breakfast. Super Green’s contains all essential vitamins and minerals with no filler ingredients - certified organic, vegan, GF and non-GMO. With ingredients that are responsibly and sustainably sourced - these superfood powders have been absolute game changers in our lives and in our GCF smoothies!

Raw Coconut Yogurt

Raw coconut yogurt is our most beloved source of real food probiotics.  We can truly feel the effects! 

The Coconut Cult small batch ferments 800 billion highly active probiotics into every quart of its

coconut yogurt. That’s 25 billion probiotics per serving. It’s so powerful, the company recommends starting with just a few spoonfuls. We love the sour and tangy flavor of the plain version, but vanilla toffee, mangos n’ cream, chocolate mousse and cookies n’ cream sound like a delicious sweet treat. CocoYo’s fluffy (and more affordable) coconut yogurt is organic and made with the meat of raw, young coconuts. It too offers billions of living probiotics in every delicious bite. We love it as our last (super boosted) bite of the day...

Vitamin D3

Maintaining a healthy level of vitamin D is one of the most essential parts of keeping your immune system robust. And because we protect our skin from the sun’s version with clothing and SPF, it’s almost necessary supplement. Vitamin D3 plays a key role in cellular, cardiovascular, colon and immune health, and it also enhances calcium absorption and retention.

Meditation + Mindfulness

Chopra Center Meditation’s Oprah & Deepak’s 21-Day Meditation Experience

While we could probably all use a wellness retreat right about now, a trip isn't the only way to relax. The purported benefits of meditation include increased focus, reduced stress, and better sleep—all immune strengthens. In the 21-Day Meditation Experience, Oprah and Deepak guide you on a free online journey to enjoy the life-changing benefits of meditation in an easy and inspiring way. Each 21-Day Meditation Experience focuses on a unique theme, offering deep wisdom, practical tools, and refreshing insights to help you grow and evolve each day.

Check out local leaders: Gretchen Bleiler + Jayne Gotlieb as they continue to offer meditation modalities to connect communities both near and far.

Fire Cider

GCF cook Tess Weaver Strokes swears by homemade fire cider, an apple cider vinegar infusion powered by warming, wellness-supporting ingredients like onion, garlic, jalapeno peppers, citrus, ginger, horseradish, turmeric, cayenne, peppercorns, rosemary and thyme. The recipe is less about the ingredients, which can vary depending on availably and preference, and more about preparedness: fire cider must ferment in the cabinet for a month to reach its optimal potency. Make it this summer so it’s ready when the leaves turn. Find the biggest mason jars you can, fill them with the aforementioned ingredients, and pour raw apple cider vinegar to the brim. Store the jars in a dark, cool cabinet, and shake the jar every few days. A month later, strain the mixture and store in the fridge. Tess drinks a tablespoon in warm water every morning on an empty stomach. If it’s too spicy and pungent, add some scoops of raw honey and heat on the stove just enough to dissolve. 

Essential Oils

Like medicine from the earth - and a specific oil to treat anything from seasonal allergies to digestive distress  - our favorites are from Wisdom of the Earth.  Laurel leaf, Birch Sweet and Ginger are on rotation for us right now … feel the call of plant medicine in its most legal form?  Sample at True Nature Healing Arts in Carbondale, or connect with our soul sister, Kristen Tullar for a personalized tour and introduction into the land of life changing oils.

Take care of your SELF, take care of your HEALTH, and the rest will follow.

Protein - How Much is Enough?

Protein is not just for great for muscle building, it's critical for your health and well being. Without it, you wouldn't be able to repair tissue damage, fight infections, build bone, create hormones, think clearly and have good moods.

Protein is important, and this is a given.

There are a few factors to consider when calculating how much protein we need. In this blog, we go through those calculations with you.

Let’s start by looking at how much protein we actually need. There isn’t a real rule that applies equally to everyone. There are a few factors to consider when figuring out how much protein you need.

Start with the minimum recommendation of 0.36 g/lb) per day.

So, for a 150 lb healthy non-athlete adult, this is about 55 g protein/day.

Mind you, this is a minimum to prevent protein deficiency. It may be not optimal for good repair, digestion, immune function, muscle/bone building, hormones, thinking and great moods. It's not enough for athletes, seniors or those recovering from an injury, either. If you fall into one of these camps, you may need to increase the minimum protein intake. Aim closer to 0.6 g/lb per day.

Athletes need more protein for their energy and muscle mass. Seniors need more to help ward off muscle and bone loss that's common in old age. And injured people need more for recovery and healing.

What are our daily go-to ingredients for powerful plant-based protein? We have several.

GCF Protein Boosts:

When we're looking for high protein meal that keeps us energized for hours, we turn to one of our favorite protein boosts and add it to salads or smoothies. We keep these bad boys with us at all times, turning any GCF meal into a nutrient-dense powerhouse that will keep you energized, satisfied and inspired for hours on end.

For Salads:

• Lentils, chickpeas, beans

• Hemp seeds

• Sesame seeds

• Sunflower seeds

• Raw almonds, walnuts

• Goji berries

• Nutritional Yeast

For Smoothies:

• Chia seeds

• Hemp seeds

• Spirulina powder

• High quality protein powder (pea or brown rice protein)

For a full list of all of our favorite sources of plant protein, check out this handy dandy protein chart.

Conclusion:

Protein is an essential nutrient we should all get enough of. “Enough” is about 0.36 - 0.6 g/lb) per day.

Your individual protein intake will depend greatly on your activity level, height, weight, genetics, and health history. Athletes, older adults, and those recovering may need more.

Just remember, there's no need to become protein obsessed. Eat a balanced diet, listen to your body and trust its innate wisdom!

Looking for a little more wisdom? We love this short, informative and entertaining video entitled “Protein Anxiety” by Dr. Neal Barnard. Dr. Barnard shares more here.

References:
http://www.precisionnutrition.com/all-about-protein
http://www.health.harvard.edu/healthy-eating/do-you-eat-enough-protein
https://authoritynutrition.com/how-much-protein-per-day/

Don’t Miss A Beet With Our Newsletter

Photos: @o2aspen. @dailyom. @aspenshakti. @kerrieshur. @goodcleanfooddelivered. @movespacemagic.

Self Care is so important in these unpredictable times. We have broken down some of our “must-do’s” for staying sane while staying home…

Yoga at Home: While we all miss the group energy of a yoga class at our favorite studio, we are finding the silver lining in a home yoga practice. There’s no rush to get to class on time, no chance of forgetting yoga clothes or a mat, and no worries of finishing that punch pass before it expires.  A home yoga practice can save time, energy, and money, and like yoga veteran Rodney Yee says, it’s a time to go into your own body and ask it to be your teacher... “It is a time when you can find your own rhythm… where the genuine knowledge arises. I have observed time and time again that it is when people start to practice at home that the real insights occur."

In the Roaring Fork Valley, local studio owners and instructors are teaching virtual classes on Instagram live, Zoom and YouTube. Via Instagram Live, Aaron King, founder of King Yoga, fuses vinyasa flow with creative sequencing set to his unique music soundtrack. Aspen Shakti offers live classes on its Instagram page and via Zoom (check out Jayne’s famous Buddhi Class!), as well as on its YouTube channel, which is updated daily. O2 Aspen has a stellar line up you won’t want to miss - and (bonus!) you can shop virtually for the most comfy cozies around. And our beloved Basalt teachers are going live at Vimana Yoga.

Daily Om’s Tabata Yoga Shred: sparks whole-body fitness with a powerful blend of yoga + High Intensity Interval Training (HIIT) moves designed by anatomy experts. Our favorite, the Tabata Yoga challenge, comes with 16 unique, fun, empowering 25-minute workouts. 

Daily Nature Dose: Fortunately, in the Roaring Fork Valley, spending time outside and exercising are freedoms we can still embrace. We are walking, running, biking and skinning (alone, or space six feet apart) not just for joy, but to maintain our well-being. All it takes is 15 minutes a day of sunshine to raise vitamin D levels, and in turn, boost your immune system. Being outside drops your levels of the stress hormone cortisol, lowers your heart rate and elevates your mood. Spending time in nature can help reset circadian rhythms, which promotes better sleep. Plus, as business owners, chefs and moms, we all experience increased productivity after spending time outside. 

Meditation: We are participating in Jayne Gottlieb and Gretchen Bleiler’s 30 Day Meditation Challenge. During this time of staying in, of less busy-ness, of slowing down - as we attempt to do less, be less, and get still… we were called to check in with ourselves (thank you Aspen Shakti). We, and our Good Clean Team, are dedicating 30 days to go inward. 

Breath work and gentle yoga: Local ayurvedic yoga teacher Kerrie Schur teaches pranayama (breath work), yoga, and Ayurvedic based self-care to support heart, mind, and body—something we all might need more of during this challenging time. Kerrie’s gentle flows help us release stale energy, calm our minds, and explore pathways of nourishment and renewal. 

Dance! Jamie Butemeyer of Move Space Magic is offering virtual dance classes for both kids and adults! From dance cardio to traditional ballet - you will want to zoom in with this one for sure! “dance doesn’t discriminate. dance is inclusive and is meant to be shared. dance is about celebrating what and who you are. dance is about returning to JOY!”

Bright, Vibrant Fruits: The advice to “eat the rainbow” is often used for kids. And while kids especially need a diversity of foods in their diets, so do adults. Our bodies benefit from variety, and for optimal health, we need a rainbow of nutrients and colors. The variety of vitamins, minerals, antioxidants, and phytochemicals in fruits have enormous healing powers. We love the instant mood boost provided by a juicy mango, a refreshing kiwi or a handful of tart raspberries. 

Heidi Hat’s Protective Face Masks: Local accessory company Heidi Hat is selling adult and children’s protective face masks to reduce community transmission. Let’s #MaskTogether and show support for those combatting this crisis on the front lines. One size fits most. Kids sizes fit a range of children from 3-12 years old.

Sugar Body Scrub in Lemongrass: With its distinct citrusy, botanical flavor and bright, crisp smell, we like lemongrass on our skin as much as do in our curry! For a healthy-looking glow and silky-smooth result, our all time fave is this Beautycounter Sugar Scrub . While brown sugar buffs away dull skin, hydrating oils and mineral-rich evening primrose leave skin looking supple and smooth. All with an invigorating scent perfect for spring. Hop in a warm bath, put on some zen tunes, polish up and bliss out!

Get Cozy in Cashmere: Our favorite local designer, Gray Aspen, is spinning out spring cashmeres in vibrant colors with a luscious feel and relaxed, cozy fit. Get showered, blow dry your hair, throw on some lip gloss and cashmere up! We promise, your mood with lift.

We hope some of these practices bring love and light to your day…

Stay in. Stay safe. Stay well.

Turmeric - Is it Really a Miracle Spice?

Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange color and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried powdered turmeric in the spice aisle of just about any grocery store. Sometimes they carry the fresh rhizome too (it looks like ginger root, but smaller and orange).

Turmeric contains an amazing anti-inflammatory, antioxidant compound called "curcumin.” The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits. Many of these studies test curcumin at up to 100x more than that of a traditional diet that includes turmeric.

Health benefits of curcumin

There are dozens of clinical studies using curcumin extract (which is way more concentrated than ground turmeric).

Curcumin is an anti-inflammatory compound. It fights inflammation at the molecular level. Some studies even show it can work as well as certain anti-inflammatory medications (but without the side effects).

Curcumin is an antioxidant compound. It can neutralize free radicals before they wreak havoc on our biomolecules. Curcumin also boosts our natural antioxidant enzymes.

These two functions of reducing inflammation and oxidation have amazing health benefits. Chronic inflammation plays a major role in so many conditions. Including heart disease, cancer, metabolic syndrome, dementia, mood disorders, arthritis pain, etc.

Curcumin has other amazing functions too:

● Boosts our levels of "Brain-Derived Neurotrophic Factor" (like a natural growth hormone for your brain) which is great for brain health.

● Improves “endothelial” function” (the inner lining of our blood vessels) which is great for heart health.

● Reduces growth of cancer cells by reducing angiogenesis (growth of new blood vessels in tumors), metastasis ( the spread of cancer), and even contributes to the death of cancer cells.

How to get the most out of your turmeric

Curcumin is not easily absorbed by your gut. For one thing, it’s fat soluble. So, as with fat-soluble nutrients (like vitamins A, D, E, and K), you can increase absorption by eating it with a fat-containing meal.

The second trick to get the most out of your turmeric is eating it with pepper. Interestingly, a compound in black pepper (piperine) enhances absorption of curcumin, by a whopping 2,000%!

If you want the health benefits of curcumin, you need to get a larger dose of than just eating some turmeric; this is where supplements come in.

Before you take a curcumin supplement, take caution if you:

● Are pregnant

● Are taking anti-platelet medications or blood thinners

● Have gallstones or a bile duct obstruction

● Have stomach ulcers or excess stomach acid
Always read the label before taking a new supplement.

Conclusion

Turmeric is a delicious spice, and it’s “active ingredient” curcumin is a great health-booster.

Curcumin has anti-inflammatory and antioxidant properties which are great to bust chronic inflammation. It also has other amazing health benefits, like brain- and heart-boosting properties, and even cancer-fighting properties.

Curcumin supplements can be great for your health, but they're not for everyone. Check the label or speak with your practitioner before taking it.

Try my version of “golden milk,” and let me know how you like it in the comments below.

Recipe: Golden Milk with Turmeric

Serves 2

• 2 cup almond/cashew/coconut milk

• 1 1/2 tsp turmeric, ground

• 1/4 tsp cinnamon, ground

• 1/4 tsp ginger, ground

• pinch of black pepper

• 1 tsp honey

Instructions

Blend all ingredients together in a high speed blender until smooth.

Warm over medium heat, whisking frequently. Heat until hot, but not boiling.

Pour into a mug & enjoy!

References:

http://www.precisionnutrition.com/encyclopedia/food/turmeric/

https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/

https://examine.com/supplements/turmeric/

https://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/

https://nutritionfacts.org/video/turmeric-curcumin-plants-vs-pills/

https://nutritionfacts.org/video/who-shouldnt-consume-curcumin-or-turmeric/

One of the most common questions we hear from our clients when first getting into a plant-based diet, is about protein: If I am not eating meat, where will I get it, and will it be enough?

It’s a fair question, right?

Eating plant-based doesn't have to mean being protein-deficient. In fact, it’s a huge misconception that plants-based means low-protein. Yep, veggies, fruit, grains, nuts, seeds, beans, legumes – they all have protein.

At Tuesday Foods, we plan each recipe and menu to make sure that you are getting a diet rich in plant-powered protein during our programs.

Here is a list of our favorites:

Quinoa:
A grain like seed, quinoa is a high protein alternative to rice or pasta, served alone or over vegetables and greens. It provides a good base for a veggie burger and is also a fantastic breakfast cereal when served cold with almond or coconut milk and berries.

Lentils:
Lentils are legumes. Delicious, nutritious and super easy to prepare. By adding a half-cup of lentils to your meal, you'll be adding 12 grams of protein. Any lentil will work here: green, brown, or red.

Sprouted Tofu, Tempeh and Edamame
Tofu, tempeh and edamame are all soy products that can help ease the transition from cooking with meat, to cooking with more plants. Tofu and tempeh are complete proteins and are great served in soups and ramen and doubles as a tasty alternative to meat in pasta, or over brown rice and vegetables. We use edamame as a topping for salads, in our Buddah bowls and soups and in our delicious homemade dips and spreads!

Beans (Black, Kidney, Mung, Pinto):
We love beans. Great on a veggie burrito, in chili and soups, on salads or over rice with vegetables, beans of all varieties are a daily staple of a vegan diet. We keep the serving size small (2 Tablespoons - 1/4 cup) in our program as they can be difficult to digest.

Seeds (Hemp, Chia, Sunflower, Pumpkin)
With a perfect ration of omega-6 and omega-3 EFA’s, these seeds are another bioavailable complete protein. A simple and great addition to a multitude of dishes, from breakfast cereal to salads to smoothies to avocado toast.

Plant-Based Protein Powders:

At Tuesday Foods, the search for the perfect protein powder is ongoing. Our favorites are a mixture of different plant-based proteins, such as brown rice, pea, hemp, chia seeds, flax seeds, and quinoa. Combining varieties of protein creates a powder that has all the essential amino acids and plenty of protein to boot. And of course taste, texture and quality of ingredients (organic + non-GMO) is of utmost importance. Our current favorite brand is Kachava

CHEF PREPARED, NUTRITIONIST APPROVED, HEALTHY MEALS MADE EASY.…

FROM OUR KITCHEN TO YOURS!

4 Easy Ways to Beat Fatigue...Naturally!

In today’s world, we are constantly on the go, a steady state “busy-ness” is the norm, and we’re always running from one responsibility to the next - literally! So, it’s no wonder that physical fatigue is such a common complaint.

The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with your busy life.

Get off the blood sugar roller coaster

One of the simplest ways we can boost our energy is to stabilize blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out.

You can balance your blood sugar, and boost your energy naturally by:

Eating every 3-4 hours gives your body the nutrients and fuel it needs to keep your blood sugar - and energy levels steady.

Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.

Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.

Move your body

When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get your butt off the couch, it’s one of the best things you can do to fight fatigue.

And, it turns out that you don’t even have to commit to a long workout!

A California State University study concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours.

So when you feel that afternoon slump coming on, skip the coffee and lace up your running shoes instead.

Up your sleep game

It may seem obvious that lack of sleep causes fatigue. However did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day.

Here are a couple of tips for a more restful sleep:

Avoid tech in the bedroom, or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.

Avoid caffeine late in the day - or avoid all together if this is a problem for you.

Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.

Take a hot epsom salt bath, and enjoy a cup of hot herbal tea before bed

Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm.

Drink up

Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating.

And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy.

How do you know if you may be dehydrated?

Check the color of your urine. If it’s the color of straw, you’re good to go. If it’s a darker yellow color, it’s time to drink up.

If you’re still craving a caffeine hit, try the Energizing Matcha Smoothie recipe below.

Matcha gives a longer lasting energy boost than coffee. It doesn’t hit you hard and then cause you to crash. Plus the recipe really is delicious!

Recipe: Energizing Vanilla Matcha Smoothie
Ingredients

1 cup of unsweetened almond milk
1 scoop of vanilla protein powder (your choice, no added sugar)
1-2 tsp matcha green tea powder (start with less if you’re new to matcha - it packs a kick!)
1 frozen banana
Ice cubes (optional)
1 large handful of spinach or kale (optional, but recommended)

Combine all ingredients into a blender and blend until desired smoothness is achieved. Sip and enjoy!

Hippocrates said, “All disease begins in the gut.”

And while this may sound like an over simplification, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we're not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We're talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this. Our gut is the portal to the outside world. It's here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We're just learning the connections between our gut and other areas of our body, like our brain (have you heard of "the gut-brain axis"). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.

So, let's talk about the roles that our gut and our gut microbes play in our overall health. Then I'll give you tips to improve your gut health naturally.

Our gut’s role in our overall health

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.

This seemingly simple role is super-complex! And it can break down in so many places.

For one thing, our guts can "leak." Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it's not supposed to. And when your gut wall gets irritated, it can "leak." When this happens, you get inflammation, which is a starting point for many diseases that don't seem linked to the gut but have a sneaky connection there.

FUN FACT: About 70% of our immune system lives in and around our gut.

A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, keeping your gut microbes happy is the second pillar of gut health!

How to improve gut health

There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, liver, and fish.

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.

Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits, vegetables, nuts, seeds, and even cacao.

And don’t forget the super important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

Conclusion

The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fiber. And eliminating common gut irritants like added sugar, processed foods, and alcohol.

Recipe (Probiotic-rich): Fermented Carrots

For best results you will need Fermenting Jars or Fermenting Weights to keep the carrots submerged in the brine.

Ingredients:

1 L warm water
4 tsp salt
4 carrots, medium, peeled, sliced
1 clove garlic, smashed (optional)

Instructions:

Make a brine by dissolving the salt in water.

Place carrots into a clean canning jar, packing them in tight. Make sure to leave about 1 inch of head space at the top.

Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don't float (you can order fermenting jars on the link above, or use fermenting weights)

Close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavor will develop. Feel free to open and taste.

Serve & enjoy as a side dish or snack

Getting a common cold doesn’t have to be so… common. There are things you can do naturally to make getting sick less likely.

Hand washing and overall healthy habits can reduce your risk of getting sick in the first place. And good nutrition can help your immune system fight off a cold quicker. Imagine your germ-fighting immune cells all hungry and tired, versus them being nourished and full of energy.

 Natural tips to reduce your risk of getting sick:

Wash your hands. A lot. Your hands can trap and transport all kinds of microbes that cause sickness. And I’m not just talking about colds here, but lots of different germs.

NOTE: Antibacterial soaps and gels are not recommended! Not only is it no more effective than regular soap and water, but it can contribute to antibiotic resistance.

Get enough sleep. Did you know that our immune system cycles with our circadian system? When we sleep our immune cells produce antibodies to fight infections. Try to get at least 7 hours every single night, even when you're feeling great.

Get enough nutrients. I know this is way oversimplified, but I would be remiss to exclude it. Every cell in your body, including your immune cells, need enough of all the essential nutrients. The more nutrition you have, the better and stronger you will be, especially with vitamins A, C, and E. Vitamin A-rich foods include carrots, sweet potato, and organ meats. Vitamin C-rich foods include bell peppers and citrus. Vitamin E-rich foods include nuts, seeds, and leafy greens.

Take a probiotic daily, and eat probiotic foods. Helping our health-promoting gut microbes with more of their probiotic friends is in order here to help keep the immune system strong. Try 1-2 servings/day of fermented foods and drinks like sauerkraut, kimchi, miso, kefir, and kombucha.

 If you are already feeling like crap, here are some tips for getting rid of that cold fast:

• Eat garlic. Mince two cloves and let them sit for 15 minutes for the active compounds to develop. Mix with olive oil and salt and spread on toast.

• Drink tea. Ginger and lemon ward off the cold virus, and soothes a sore throat and headaches. (recipe below)

• Take zinc to shorten your cold by as many as 3 days.

• Pop vitamin C. It won’t prevent colds unless your are deficient, but it can shorten your cold and reduce symptoms.

• Add glutathione. Master antioxidant glutathione strengthens the immune system and makes vitamin C work harder. Take a supplement or get from a high-quality whey protein.

• Supplement with curcumin. Turmeric’s active compound reduces inflammation to relieve congestion.

• Sip bone broth to bolster the immune system and take the edge off your cold symptoms. Add ginger, garlic and turmeric for extra cold-busting oomph.

• Take a detox bath. Add epsom salts and essential oils to your tub to soothe symptoms and draw out impurities.

• Don’t forget vitamin D. Vitamin D keeps your immune system in fighting shape.

• Use a nasal rinse. A saline spray or neti pot gets everything moving and kills the bugs in its path.

Conclusion

There are lots of things we can do to stay healthy and reduce infections naturally. Washing your hands is a proven way to reduce your risk. And staying healthy in all other ways helps a lot. Getting enough nutrition, eating probiotic foods, and getting enough sleep are key year round.

If you do get sick, keep up all of your good habits above, and make sure to add some warm, healthy fluids, and extra rest.

 Recipe: Lisa’s “Kick The Flu In The Ass” Tea

Along with many other essential vitamins & minerals, the ginger, garlic, honey and capsaisin in this tea are all good for stimulating metabolism, boosting immunity and cleansing the respiratory tract.

Ingredients and Directions

• a few slices of fresh ginger

• 1 clove of garlic, smashed

• 2-3 slices of lemon, or 1/2 piece of lemongrass (I am loving the lemongrass!)

• sprinkle of cayenne

• handful of fresh mint leaves

• drop of honey

In a sauce pan or tea pot, mix ginger, garlic, lemon or lemongrass, cayenne or paprika, and mint leaves. Add boiling water. Let steep for 5 minutes and sweeten with honey. Enjoy!

And The Foods That Will Help Balance Your Hormones!

Symptoms of Estrogen Dominance In Women:

• Low libido

• Irregular periods

• Swollen or tender breasts

• Fibrocystic breast

• Bloating

• Headaches

• Mood swings

• Fatigue

• Depression

• Anxiety

• Weight gain

• Brain fog

• Insomnia

• PMS

• Thyroid nodules

• Fibroids

• Endometriosis

• Polycystic ovarian syndrome

• Cancer – breast, uterine

Foods That Help:

Food with sulforaphane, which support estrogen receptors. This includes:

• Broccoli

• Kale

• Brussels sprouts

• Bok choy

• Collard greens

• Cauliflower

• Cabbage
  

Foods from the Brassicae family, which include the compound Indole-3-carbinol. These include:

• Turnips

• Napa cabbage

• Wasabi

• Broccoli

• Cauliflower

• Cabbage

• Bok choy

Foods high in omega-3 fatty acids such wild caught fish, nuts and seeds, especially flax seeds

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Lifestyle Habits That Help:

• Saunas – Saunas are one of the best ways to support detoxification within the body.

• Exercise – Exercise, especially sweating, is another great way of supporting detoxification.

• Reduce stress levels – You’ve probably heard me say time and time again that reducing stress levels is one of the best things you can do for your health and estrogen is no exception.

• Lose excess weight – Estrogens are stored in fat on the body. So when you lose weight, you reduce storage space for estrogens.

• Drink clean water

• Use clean personal care and beauty products – Beauty products and personal care products are some of the worst culprits for xenoestrogens (chemicals that mimic estrogen in the body). Clean out your products and opt for clean options.

• Avoid hormonal birth control – If possible