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FODMAP stands for Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols . These saccharides and polyols are short-chain carbohydrates that if poorly digested, ferment in the lower par of your large intestine. This fermentation process draws in water and produces carbon dioxide, hydrogen, and/or methane gas that cause the intestine to stretch and expand. The result is strong pain, bloating, visible abdominal distension. What exactly are these foods that contain these carbohydrates? I will attempt to break this down throughout the blog.

Over the years, I have come across many folks that struggle with abdominal pain, gastrointestinal issues, bloating, gas to name a few. They have tried improving their diet and do not necessarily find relief. This is when FODMAP was brought to my attention. FODMAP foods are generally “healthy items”, but certain individuals struggle to digest these FODMAPS properly, leading to many of the symptoms mentioned above. Following a low FODMAP protocol is  essential for providing relief to some clients. The good news about following this protocol is that it is temporary. Once you have taken the time to eliminate high FODMAP foods, you may then slowly introduce one food item at a time and see if that food gives you symptoms. We eliminate high FODMAP foods so we can stabilize our gut, allow it to heal, then slowly introduce possible problematic foods and see if symptoms arise.

To ease IBS and SIBO symptoms, it’s essential to avoid high FODMAP foods that aggravate the gut, including:

• Dairy-based milk, yogurt and ice cream
• Wheat-based products such as cereal, bread and crackers
• Beans and lentils
• Some nuts, such as cashews, pistachios
• Some vegetables, such as artichokes, asparagus, onions and garlic
• Some fruits, such as apples, cherries, pears and peaches

Instead, base your meals around low FODMAP foods such as:

• Eggs and meat
• Certain cheeses such as brie, Camembert, cheddar and feta
• Almond milk, Coconut milk
• Grains like rice, quinoa and oats
• Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini
• Fruits such as kiwis, oranges, strawberries, blueberries and pineapple

Follow a low FODMAP protocol which is a three-step elimination diet as cited by John Hopkins Medicine, see below:

1. First, you stop eating certain foods (high FODMAP foods).
2. Next, you slowly reintroduce them to see which ones are troublesome.
3. Once you identify the foods that cause symptoms, you can avoid or limit them while enjoying everything else worry-free.

“We recommend following the elimination portion of the diet for only two to six weeks,” says Veloso. “This reduces your symptoms and if you have SIBO, it can help decrease abnormally high levels of intestinal bacteria. Then every three days, you can add a high FODMAP food back into your diet, one at a time, to see if it causes any symptoms. If a particular high FODMAP food causes symptoms, then avoid this long term.”

Throughout my research on FODMAP, I came across a university in Australia, Monash University. In 2005, researchers in the Department of Gastroenterology at Monash University identified a group of short-chain carbohydrates found in food that are either poorly absorbed in the small intestine or impossible to digest. The Monash team named these carbohydrates FODMAP. The university was the first to identify and research these foods in this nature.  Thanks to Monash University’s extensive work in this area, people can take their gut health back into their own hands by managing their symptoms through diet and improve their overall quality of life.

As you do your own research on FODMAP, you will discover there is no black and white with food choices. The best way to discover which foods work and do not work for you, is the elimination diet, then journal your symptoms or lack their of when you reintroduce the eliminated foods. Best of luck on your health journey! I am always here to support and coach you, reach out for a FREE discovery call if you would like to explore my services further!

Recently, I took a course to become a certified transformation specialist, I discovered so many wonderful tips on how to support clients to achieve their health goals. The subject of multi tasking was part of one of my units. I was surprised by all that I learned in the course and came to the conclusion that being a “great multi tasker” is not ideal. I had always prided myself on being able to multi task throughout my life, and now I am discovering that being a multi tasker does NOT mean that you are more efficient nor effective with your tasks.

Multi tasking is when you are working on multiple tasks and your brain must jump from one subject to another. The issue with this is that the human brain can only focus on two subjects at a time before losing cognitive abilities. Multi tasking has been proven to lead to lower levels of creativity and higher levels of stress. Your brain becomes taxed and you no longer have your full ability to be creative or solve problems. Multi tasking may help us to be more productive in the short term, but this is not the case in the long run.

Research on multi tasking has shown that people experience a 40% decrease in productivity when multi tasking. They also tend to have a higher heart rate and increased levels of stress. Higher levels of anxiety are associated with people who consistently multi task. Excessive multi tasking eventually leads to “burnout”, which can take months to recover from, setting you back from where you initially started. Technology multi tasking has become quite apparent in modern times. Think about how often you will be on a phone call or texting, then an email comes in, another person is phoning you, you have alerts coming through from social media or other apps all the while working on your computer simultaneously.

One solution to multi tasking is to focus on one task at a time and minimize interruptions. Having good organization systems in place supports your brain to manage one task at time versus going back and forth between multiple tasks. Prioritize your goals and tasks, avoid distractions, and make good use of calendars and lists are great ways to strengthen your skills. There are times when multi tasking is unavoidable, and then your skills that you use will have been sharpened and strengthened if you are not consistently multi tasking. Multi tasking may be utilized when dealing with low level tasks. Listening to a podcast or an audio book while you are cleaning your house or taking a work phone call on a walk are great examples of multi tasking with low level tasks.

What I concluded from my course is that multi tasking is not the preferred way to manage and complete tasks if you are looking for high productivity. Most times multi tasking wastes more time switching from one task to the next rather than staying focused on the initial task at hand. It is best to be organized and create plans and lists for the tasks you would like to accomplish, and focus on one task at a time. If it is a broader task, break it down in to smaller tasks and tackle each one of those one at a time to then complete the larger task at hand. Over time if you practice these habits, your stress and anxiety levels will decrease, and your production output will increase.

Walking provides us with a mode of transportation to get from a to b. Many of us take for granted the ability to walk as this seems like something we have always done. Think of small children as they progress from crawling to walking, this takes time, strength, and determination. Our muscles and nervous system do a wonderful job of relaying these messages throughout our body, along with connecting to our mind.

Walking may also be used as a form of exercise when engaging in power walking. Power walking is with a quicker pace than your normal stride, yet you are not quite jogging or running.  When one is power walking, it is important to have a strong, tall posture, with your shoulders back and your core engaged. Make sure to be aware of your surroundings and stay hydrated. Power walking may improve your mood, reduce stress, and boost brain function. It may also help you sleep better, which can lead to higher energy levels throughout the day. Power walking may improve your cardiovascular fitness, and strengthen your heart and lungs, improve blood flow, increase oxygen and nutrient delivery to your muscles, and lower your risk of diabetes. Power walking is a great activity to do with others in your community. It is a time that you may enjoy engaging conversationally with others, while also motivating one another to be active with your walk.

Another type of walking that tends to be overlooked is mindful walking. Mindful walking focuses on the sensations of walking; the sights, the sounds, and feelings of each step. Mindful walking is one way to make a daily meditation practice part of your regular routine. The key is to pay attention to the experience of walking – the sights and sounds of your surroundings, the sensation of your feet on the ground and the rhythm of your gait. Mindful walking is a great way for busy people to incorporate a meditation practice into their weekly routine – it just requires bringing a different quality of attention to something you’re already doing. Mindful walking may also help to redirect your focus from stressful situations, while releasing natural endorphins. When I go out for mindful walks I love engaging with nature; listening to the bird songs, hearing the sound of the wind blowing, smelling the scents of the native flowers and plants, hearing and watching the rushing rivers and waves crashing on a beach, these are always special times in my day when I take those extra moments to appreciate the world around me.

Grounding, also known as earthing, is the practice of making direct contact with the Earth’s surface with your skin, such as walking barefoot. Grounding is based on the idea of how electrical charges from the earth can have positive effects on our body. There are theories that suggest that grounding may improve your mood, reduce inflammation, reduce stress, and improve sleep to name a few benefits. I love when we vacation to the beach and my shoes come off and I walk most of the day barefoot in the sand! Have you ever noticed how relaxed you feel when taking a beach vacation? Yes I know, you are on vacation and not working most likely, so of course you feel relaxed, but what if it’s also the fact that you are grounding?!

Speaking of places I enjoy walking barefoot, I love a good labyrinth to walk in. Not that long ago I traveled to Civana Wellness Resort in Arizona, they had a wonderful labyrinth that I walked barefoot while repeating a mantra to myself. Since then I found a lovely labyrinth by the river in our small town of Lyons. I make time to go down there and take off my shoes for a grounding, mindful walk in their labyrinth from time to time.

There are numerous ways to engage in walking throughout your day. Walking wise is a concept I enjoy as I encourage those to be mindful, and engage with themselves when walking. Certain thoughts and ideas that may arise on my walks, do tend to add to my own personal growth and wisdom. I also enjoy getting a bit of a workout in at times with power walking, again this is a time to engage with your mind and body and walk with power and intention. Comment below about the types of walks you enjoy in your daily life, I love to hear what others are doing for their body, mind, and soul!

When I was diving into my research of purchasing a “healthier” sunscreen a few years ago, I found it daunting in all honesty. Luckily I found the organization EWG which stands for the Environmental Working Group. This group has been around since 1993 shining a spotlight on outdated legislation, harmful agricultural practices, and industry loopholes that pose a risk to our health and the health of our environment. I found so many of their articles useful and they opened my eyes to the skin care industry, more importantly sunscreen. The EWG verified mark on sunscreen products indicates that a product has met their full criteria to ensure it adheres to their strictest standards for efficacy, ingredient safety, and transparency.

• Meets EWG’s criteria for overall product hazard score
• Is formulated to provide balanced UVA/ UVB protection
• Does not contain any ingredients on EWG’s “Unacceptable” list
• Discloses all ingredients, including those in fragrance.

Below you will find a link to EWG’s sunscreen guide for 2024. There is also a place to input a specific sunscreen and see the “hazard” rating from EWG. The  hazard score ranges 1-10 reflecting hazards linked to the ingredients.

https://www.ewg.org/sunscreen/

There are many other options for sun protection besides utilizing only sunscreen. Before I share these other options, I would like to briefly chat about UV light, abbreviated for ultraviolet light. Ultraviolet light has shorter wavelengths than visible light, but has longer wavelengths than X-rays. UV radiation is present in sunlight, and constitutes about 10% of the total electromagnetic radiation output from the sun. There are three different type of UV rays UVA, UVB, and UVC. While UVA and UVB rays are transmitted through the atmosphere, UVC ray and some UVB rays are absorbed by the earth’s ozone layer. Both UVA and UVB rays can cause damage to your skin. Sunburn is a sign of short-term overexposure, while premature aging and skin cancer are side effects of prolonged UV exposure.

There are shirts, hats, and pants that shield your skin from the sun’s harmful UV rays. On days when there is a higher UV index, choose to spend time outside in the early morning or evening hours when the sun is lower in the sky. There are numerous apps that you can download on your phone to check the daily UV index for your specific location. I enjoy using the app UVIndex to find out my specific daily index. Sunglasses are great for UV protections for your eyes. Be sure when purchasing sunglasses you see the labels UV400 or 100% UVA & UVB Protection.

I love spending time outside both in the sun and shade. For example, go on a nice hike or walk and afterwards have a picnic lunch in the shade, out of the sun. Enjoy sitting by the ocean or a lake with the shade of trees or umbrellas.

Some folks will argue that wearing sunscreen is not good for you. Unfortunately we do know that too much sun may cause skin cancer. Though I do agree that for 10-30 minutes per day, depending on the time of day with the height of the sun in the sky, you should not wear sunscreen and allow your body to soak up the natural vitamin D3 from the sun.

Enjoy getting outdoors in the sun and shade, it is great for your overall health, body and mind. Do your research on sun protection products and decide what products work best for you!

Love, starts from within. When most people think of love we think of loving another person or animal. These relationships are extremely important in our lives, at the same time so is self-love. Self-love is crucial for us to also love one another. Loving others starts with loving yourself first, if we do not love our self first, it may be more challenging to love others. Self-awareness is having a healthy understanding of your strengths and weaknesses. Self-awareness helps to enhance self-love. Self-love does not typically come instinctually for most of us, luckily it is a skill that you can develop.

There are many ways to express self-love:

~A daily meditation or a breathe work practice that incorporates presence

~Gratitude journaling

~Positive self talk

~Engaging in activities that make you happy

~Create and enforce healthy boundaries, surround yourself with those who respect and support your boundaries

~Self-care practices – baths, massage, dry brushing,

BENEFITS

• lowers stress
• instills empathy – having compassion for others
• teaches how to conserve your energy and know where to give it

What will you do for yourself to express self-love? What will you do to express love for another being? Both types of relationships are important for all of us to enhance our overall feelings of positivity. As we are in the month of “love”, be sure to not only express acts of love towards others in your life, but also to yourself ♥