FODMAP for gut health with Mollie Tunitsky

Mollie Tunitsky is the author of a new book entitled The Low FODMAP Diet for Beginners. In this book, Mollie explains how people can take their health into their own hands and resolve troubling stomach issues through the healing power of food.

As someone who suffered from IBS for years before finding the Low FODMAP diet, Mollie is passionate about helping others improve their gut health through adjusting their diet. She talks about the four primary stomach concerns that people face, including irritable bowel syndrome, small intestine bacterial overgrowth, inflammatory bowel disease such as Crohn’s and Colitis, and gluten intolerance. All of these concerns can be improved through a low FODMAP diet.

The low FODMAP diet is essentially an elimination diet that is designed to determine which foods are causing stomach issues, which often occurs because the foods are not absorbed correctly. The first seven days includes a strict low FODMAP approach. However, many see results within this first week.

Mollie details the main steps to incorporating the Low FODMAP diet:

1. Organize your pantry to put high FODMAP foods on the bottom and low FODMAP foods on the top.
2. Plan your meals.
3. Buy and prep your food.
4. Do the diet. The hardest part is starting. Once you start seeing results, you’ll want to keep doing it.
5. Reintroduce high FODMAP foods. Continue to avoid the foods that bother you.

As the gut heals over time, so will one’s ability to absorb problem foods. As such, Mollie recommends trying problem foods every few months to see if your body is better able to absorb them.

The book contains a shopping list of low and high FODMAP foods, recipes, and meal plans. To learn more about the book, The Low FODMAP Diet for Beginners, or to connect with Mollie Tunitsky, visit http://www.fitfabfodmap.com. All pre-order profits collected before October 10 will be donated to the Hurricane Harvey Relief Fund.

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Get healed with Dr. Robin H Miller

Dr. Robin Miller is the author of the new book entitled Healed: Health and Wellness for the 21st Century. Dr. Miller believes there is not a pill for every ill. With this perspective, she began her integrative medicine practice with a focus on getting to the root of her patients’ problems, rather than just treating symptoms. Dr. Miller believes that if we want to be truly well, it is essential to have a strong partnership with a provider who will help you figure out how to be healthy long-term.

Dr. Miller mentions that there are several things people can to do ensure they get the most out of a doctor visit. These include:

1. Be organized – make a list of what you want to discuss
2. Be honest and open
3. Be ready to change

Dr. Miller also discusses 12 QEDs for being well. They include:

1. No more dieting. Develop new eating patterns and eat foods to keep you healthy and fit for a lifetime.
2. Weigh yourself. Be accountable to yourself.
3. Move. Even walking a little bit is moving.
4. Stop drinking your calories. Drink water instead.
5. Eat consciously.
6. Meal-timing. Consume a greater amount of calories in the morning versus the evening.
7. Eat at home.
8. If you have trouble doing it on your own, do it with a friend.
9. Go slow. Try to lose one pound per week.
10. Make reasonable goals.
11. Hunger is your friend. Try drinking a glass of water when hunger strikes.
12. Remember that you are in charge. Have faith in yourself.

Dr. Miller also speaks about the benefits of ballroom dancing, which include physical fitness, an improvement in posture, and prevention of Alzheimer’s Disease. Dance also has many social benefits, which can also help to improve social anxiety and longevity.

To connect with Dr. Robin Miller or to learn more about Healed, visit http://www.wellhealed.net.

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The four tendencies with Gretchen Rubin

Gretchen Rubin’s new book entitled The Four Tendencies is a primer to explain the various ways in which different personalities respond to expectations. Gretchen explains that these expectations are largely classified as outer, such as work demands or others’ requests, and inner, those that we expect or desire of ourselves.

The four tendencies are described as:

1. Upholders – those who meet both outer and inner expectations
2. Questioners – those who question all expectations, but will meet expectations if they meet their own standards
3. Obligers – those who readily meet outer expectations but struggle to meet inner expectations
4. Rebels – those who resist all expectations, both inner and outer

Gretchen explains that the most common tendency is the obliger, with questioners being the second most popular tendency. The extremes are rebels and upholders.

In sticking with a fitness program, Gretchen shares strategies to suit the four different tendencies:

1. Upholders – Once it’s an internal want, anything they try will likely work because they are motivated by both inner and outer expectations.
2. Questioners – It’s all about justification and getting to the fundamental question of “Why?” All questions need to be answered. Questioners love customization and want things to be efficient.
3. Obligers – Building in accountability with accountability groups is a great idea. Outer accountability is the key to success.
4. Rebels – They may be turned off by reminders to do something. They always have to feel it and want it. Make sure they know it’s always an option.

Gretchen explains that it’s very difficult to change one’s fundamental nature. It would be much easier to change conditions or situation to suit your natural tendency.

To connect with Gretchen Rubin or to learn more about The Four Tendencies, visit http://www.gretchenrubin.com or listen to her podcast, Happier with Gretchen Rubin. You can take the Four Tendencies Quiz at http://www.happiercast.com/quiz.

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The end of alzheimer’s with Dr. Dale Bredensen

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Dr. Dale Bredesen is the author of the eye-opening new book entitled The End of Alzheimer’s: The First Program to Prevent and Reverse Cognitive Decline. The book details Alzheimer’s as a disease on the rise. The most common cause of dementia, Alzheimer’s is the number one health concern of individuals as we age, as there is no known treatment.

Today, Alzheimer’s is presenting even earlier among those in their late 40s and early 50s. But what is Alzheimer’s? Dr. Bredesen describes the disease as a dementing illness in which people progressively lose cognition. Many may begin by losing new memories. Some may first lose the ability to organize, speak, or read. Eventually, those affected will lose the ability to perform all of these functions.

Dr. Bredesen discusses the three types of Alzheimer’s. The first type is one that is caused by chronic inflammation as part of the body’s immune response. Type two, or atrophic or cold Alzheimer’s, is characterized by the inability to learn new things. The third type of Alzheimer’s is due to exposure to chemical, bio, or physical toxins which can predispose individuals to the disease. Dr. Bredesen also discusses the link between diabetes and Alzheimer’s. Though diabetes is a common contributor to Alzheimer’s, there is much more to the disease than just this aspect.

Dr. Bredesen explains that the goal is to make Alzheimer’s a rare disease. This can be accomplished through preventing the disease, improving cognition, and reducing cognitive decline. Monotherapies have not worked for chronic, complex illnesses such as Alzheimer’s. As such, Dr. Bredesen discusses a computer-based algorithm that will look at 150 different drivers of cognitive decline, evaluate these, and determine what is actually causing one’s cognitive decline on an individual level. This also provides a personalized strategy and optimized outcomes.

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Go from average to epic with Dr. Don Rose

Dr. Don Rose is an endurance athlete and author of the new book, Average to Epic: A Mid-lifer’s Guide to Endurance Sports and Lifelong Fitness. This book serves as an introductory guide to a wide range of endurance sports and helps readers discover how to be successful as endurance athletes.

Dr. Rose discusses several guiding principles within the book, including:

1. Almost nothing is impossible
2. Understand your motivations
3. One person’s epic is another person’s easy workout
4. Enjoy and appreciate the journey
5. Think sustainable and long-term
6. Be prepared to examine your self-image
7. Have an attitude of gratitude
8. Don’t forget to give back

Dr. Rose encourages readers to do something bigger, or to adopt a big hairy audacious goal (BHAG). Think of something that you may think is impossible to do. BHAGs should be transformational, outrageous, outside your comfort zone, somewhat risky, time-based, and meaningful. They should also have a clear finish line, but with a long-term aspect.

Setting goals without a lot of experience can be frustrating. Dr. Rose encourages people to get some events under their belt to determine their starting point.

Dr. Rose also discusses his 10 truths of training, which define the essence of training that can be applied across many sports. These include:

1. Everybody and every body is different.
2. Know thy body.
3. Training is more art than science.
4. Know when to hold ‘em and know when to fold ‘em.
5. Recovery, recovery, recovery.
6. Planning is important. Flexibility is part of reality.
7. Consistency is the key.
8. Find a training rhythm.
9. Avoid the middle ground.
10. Don’t use a workout as a measure of fitness gains or losses.

To learn more about Average to Epic: A Mid-lifer’s Guide to Endurance Sports and Lifelong Fitness or to connect with Don Rose, visit https://average2epic.com/.

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