Manage your microbiome with Danielle Capalino

Danielle Capalino is a nutritionist specializing in digestive health and the author of a new book entitled The Microbiome Diet Plan.

Danielle describes the microbiome as a collection of mostly bacteria and other microorganisms that live all over us and inside of us. The bacteria inside our intestinal tract serves a variety of important functions including maintaining a healthy weight, maintaining the immune system, producing certain vitamins, and absorbing certain fibers.

Bacteria can be good for us and is vital for our health. However, antibiotics are given out like candy in this day and age, many times when we don’t need them. They do not discriminate and will kill both the good and bad bacteria alike.

Danielle discusses a few guidelines for managing your microbiome. These include:

1. Choose high fiber carbohydrates
2. Eat more plants
3. Eat fermented foods such as pickles and sauerkraut
4. Limit your meat intake
5. Avoid gluten, sugar, and food additives
6. Cultured dairy products are included
7. Consume alcohol in moderation

The six-week program to revitalizing your gut health is broken into two phases. Each phase lasts for three weeks. In both phases, the diet includes rich and fermented foods. However, in the first phase, no added sugar or meat are included. In the second phase, some honey, maple syrup, and meat is added back in.

Danielle recommends making the plan work for you. If you can follow the plan 80% of the time, you are still being successful. Try to use the principles in situations when you have to adjust.

The book includes a shopping list, lists of snacks, and a meal plan for each week. To connect with Danielle or to learn more about The Microbiome Diet Plan, visit www.daniellecapalino.com or reach out to her on Twitter, Facebook, or Instagram.

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Dine safe with Nick Caturano

Nick Caturano is the creator behind the new Dine Safe app, an innovative and highly useful app that aims to make dining safer for those with food allergies or sensitivities.

The idea for the Dine Safe app began when Nick noticed an uptick of food allergies and intolerances while he was working in the restaurant industry. As a whole, the industry seemed to be scrambling to keep pace with these new demands. He knew there needed to be a more efficient way to manage the process. He then developed the idea for the Dine Safe app—an easy to use app that would allow users to select restaurants and menu selections based on the dietary preferences they enter into the app.

Additionally, restaurants have the ability to create an account, upload their menus, and tag each item with different characteristics or dietary preferences.

The app lists allergies and diet choices, including up to 33 allergens; however, restaurants only need to include at least the top eight allergens to join. Nutritional information is also tracked.

While there are other apps out there that help to provide information based on specific dietary preferences, the information provided is based on user reviews. The transparency of the Dine Safe app allows people to feel more comfortable, as they are getting the information straight from the restaurant itself.

Right now, both user and restaurant support is needed to increase usage and demand for the Dine Safe app to expand its reach. If you like the concept, talk to owners of local restaurants to help get them on board.

To download the Dine Safe app, search the Apple or Android store under Dine Safe. To connect with Nick, to learn more about the app, or for restaurants to create an account, visit the website at http://www.dinesafeapp.com.

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Undoctored with Dr. William Davis

Dr. William Davis is a cardiologist and best-selling author whose new book, Undoctored, aims to show people how they can regain control of their own health.

Dr. Davis explains the health care system has become powerful, and in order to show it that we can maintain our own power over our health, we need to learn how to be healthy on our own. In order to achieve this, there are a few basic steps we can take to correct the factors in our lives that lead to poor health.

In order to be your own health practitioner, Dr. Davis recommends drawing from the relatively new phenomenon of crowdsourced wisdom. Websites like Patientslikeme.com create collaborative experiences that lead to a greater dissemination of information. New technological gadgets are also helpful in gathering insights.

Dr. Davis also speaks about the issue with grains in our diet. Many proteins in grains are indigestible and can wreak havoc on your gut health. He also explains that the common practice of carb loading can actually be dangerous for athletes and non-athletes alike. Commit yourself to going four weeks without grains and you will surely notice a difference in how you feel.

Though the Undoctored program is similar to the Paleo diet, it goes further and is a more well-rounded solution for health. Specifically, the Undoctored program is a six-week program that includes a menu of six strategies:

1. Wheat and grain elimination
2. Correct Vitamin D
3. Supplementation of iodine and/or correction of thyroid dysfunction
4. Replace fish oil
5. Raise tissue levels of magnesium
6. Feed and cultivate bowel flora

The program is intended to be embraceable, simple, and inexpensive in order to get you freed from misinformation from your doctor and make you healthier than you have been in years.

To connect with Dr. William Davis or to learn more about Undoctored, visit http://www.undoctored.com.

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How to keep the weight off

On this episode of the 40+ Fitness Podcast, I respond to a Facebook Group member question.  How do you keep the weight off after you've lost it?

1. KEEP AT IT – If what you’ve been doing has been working, keep doing what you’re doing. Find your comfortable set point where your body wants to be and work to maintain that weight.
2. REVISIT YOUR WHY – Make sure that your why is solid in your mind as why you wanted to lose weight and be on this journey. Use this to help you stay on this path.
3. SET NEW GOALS – Find a new fitness goal that will keep you active and excited. Keep moving towards something.
4. FIND FIT FRIENDS – Surround yourself with like-minded people to keep you engaged and accountable.
5. THROW AWAY YOUR FAT PANTS – You don’t need the reminder and you won’t be needing them again!

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Using Essential Oils with Kac Young

Kac Young is an essential oil enthusiast and expert who shares her wisdom on the subject throughout her new book, The Healing Art of Essential Oils.

Kac explains that essential oils are actually concentrated chemical compounds from plants that work with our bodies to help to solve common problems. However, she warns that we must be cautious and careful about how we use them.

Some characteristics of essential oils include:
1. Healers
2. Holistic
3. Sacred
4. Natural
5. Green
6. Valuable
7. Complementary to human life
8. Simple
9. Potent
10. Magical

When first starting out with essential oils, it’s important to know the basics. Some important highlights include:

1. Use organic or wildcrafted oils to get the product in its purest form.
2. Always dilute the oils and perform a patch test before using.
3. Do not use them on children under the age of five and follow guidelines for the elderly and pregnant women.
4. Do not use the oils around your eyes, ears, or genital areas.
5. Keep the lids on tight, store them in a cool, dark area, and keep them away from pets and children.
6. Be mindful of expiration dates and dispose of the oils correctly.

Common uses of essential oils include freshening your bathroom, deodorizing your fridge, neutralizing pet odor, refreshing your carpet, repelling rodents, soothing headaches, loosening stiff joints, and much more.

Kac recommends that people educate themselves on the use of essential oils and find what works for them. Be sure to purchase your oils from a reputable distributor.

To connect with Kac or to learn more about The Healing Art of Essential Oils, visit http://www.healingartofessentialoils.com.

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Running injury free using the run walk run method with Jeff Galloway

Jeff Galloway is a seasoned runner, running coach, and author. His book, The Run Walk Run Method, explains his revolutionary system that gives the body rest when it needs it while running, allowing it to become less fatigued and less prone to injury.

The Run Walk Run Method was created when Jeff first began his running store years ago. He taught a beginner’s class in running, in which none of the participants had run in at least five years. To keep them engaged in the program, he added walk breaks to their running. This group remarkably experienced no injuries, as the method allowed the body to adjust to the running motion and avoid injury.

Jeff encourages this technique not only for beginners, but also for seasoned runners during training and the races themselves. He explains that our bodies weren’t designed to run more than about 200 yards at a time. Using the technique not only helps to alleviate stress buildup, but also lessens progressive fatigue, which has been shown to improve running performance times.

For new runners, Jeff recommends determining why you want to run. For complete beginners, he suggests starting with a modest amount of running of no more than 15 to 20 seconds of running, followed by a walking segment of about a minute. This helps to erase the fatigue. For the first month, keep the run walk segments short as you increase the length of the total run walk run. Gradually work your way up to 30 minutes. Don’t rush it and don’t sprint the running segments.

To connect with Jeff or to learn more about The Run Walk Run Method, visit http://www.jeffgalloway.com.

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Dealing with PCOS with Hillary Wright

Hillary Wright is a registered and licensed dietician, the Director of Nutrition Counseling for the Domar Center for Mind Body Health, and the author of The PCOS Diet Plan.

Hillary explains that PCOS is the most common hormonal disorder affecting women of reproductive age. The disorder is an endocrine problem that affects 5 to 18% of all women, and can cause an increased risk of diabetes, heart disease, endometrial cancer, and infertility. It also affects one’s psychological health.

However, PCOS responds positively to healthy living. Adopting a healthy lifestyle can allow those with PCOS to better manage their condition by creating a body environment that feels better, promotes fertility, and reduces heart disease risk.

One way to live healthy with PCOS is through adopting a carbohydrate distributed diet. Hillary recommends identifying naturally occurring carbohydrates and spreading them out over the day. Emphasis should be placed on consuming quality carbs and being mindful of the quantity consumed at each sitting.

Hillary also shares her nine strategies for helping people deal with health and lifestyle change. These include:
1. Learn how your body works.
2. Try to avoid the “I’m a failure” syndrome.
3. Keep a food journal.
4. Don’t eat too much at night.
5. Accept that there’s some discomfort involved.
6. Focus on the positive.
7. Make losing weight a priority.
8. Manage your mindset and your expectations.
9. Don’t go it alone.

She also speaks about the importance of exercise for those with PCOS. She recommends the guidelines prescribed by the American College of Sports Medicine, which includes 150 minutes per week of moderate cardio activity, two or three strengthening activities per week, and incorporation of stretching and balance components.

To connect with Hillary Wright or to learn more about The PCOS Diet Plan, visit http://www.hillarywright.com or http://www.pcosdiet.com.

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