The big book of kombucha | Hannah Crum

An industry journalist and author, today we talk to Hanna Crum, author of The Book Book of Kombucha. Hanna is also known as the Kombucha Mama, and founder of Kombucha Kamp, the most visited website in the world for Kombucha information, receipts and advice. KKamp’s mission is to “change the world, one gut at a time.”

The health of our gut is an important foundation for a healthy lifestyle. Ancient humans always incorporated fermentation into their diet because of the lack of modern practices such as refrigeration. Kombucha has been undergoing resurgence as the concept of gut health is in the wellness spotlight.

So what is Kombucha?   It is a fermented beverage made from tea.   A starter culture of bacteria and yeast is added which increases the nutritional content of the beverage. Just like other fermented foods, Kombucha brings billions of self-perpetuating beneficial bacteria to your gut. It is available at health food stores, mainstream grocery and retail stores, and it is also easy to make at home. A lifetime supply can be made from one fresh, healthy culture.

Learn more about Kombucha and its gut health benefits from Hanna Crum who is an industry journalist and Master Brewer. She directly mentors thousands of new and experienced Kombucha brewers and provides consultation services for Kombuchs start-ups since 2007.   Along with her partner, Alex LaGory, their reporting has been featured in BevNet, Beverage Specrum Magazine, Whole Life Times Magazine, Los Angeles times, Elephant Journal, Vital Juice and mother others while her instructional video series with E-How/Expert Village has racked up over 1 million views.

Kombuchakamp.com

Store.kombuchakamp.com

101 homemade products | Jan Berry

Carey – dealing with setbacks

In this episode, we talk with Carey who has been successful in her health and fitness endeavors. Along the way she has had key learning points, so let’s talk with her about her successes and dealing with setbacks.

Carey’s mantra is “slow and steady” is the way to go, as it establishes good habits.   She did not find it discouraging; rather she made a commitment to change.   She did this by hiring a personal trainer.   This also took a while as she had to find the trainer who was in sync with Carey’s personal goals and approach to fitness.   She also experimented and found the right cardio training for her, as she is not a fan of running, walking, swimming and other forms of cardio.   She finds cycling has helped to reshape her body and she enjoys the peacefulness of the experience.

We discuss how finding that activity that you enjoy makes you connect with the exercise and your passions, which drive you to pushing yourself to a higher fitness level.

Carey’s journey was interrupted from time to time with health issues.   She tried to not let it discourage her, despite having put on some weight. Again, her approach is to get back on the slow and steady pace of eating better and incorporating exercise into her daily routine. Her approach with nutrition is through whole food, and has developed a palate which enables her to continue a lifestyle that has eliminated sugary soda, condiments etc.

Carey has been successful in so many ways, particularly with dealing with setbacks, yet she always maintains a positive attitude. We wish her continued success in her health and wellness journey.

Nelson finds crossfit

The age fix | Dr. Anthony Youn

Dr. Anthony Youn is a nationally recognized board-certified plastic surgeon. He is a leader in field of plastic surgery and has been featured on GMA, Today, and CNN, just to name a few. He is also the author of The Age Fix.

The Age Fix examines typical aging concerns and offers practical tips that don’t involve surgery.  In fact, the book is intended to be an avenue of information for people who don’t have access to a plastic surgeon. It is truly a head to toe guide, covering such typical issues as age spots, wrinkles, and saggy skin.

One typical area of concern is stretch marks. Dr. Youn explains that stretch marks are tears in the deeper part of the skin. Unfortunately, there is no way to erase them, though a fractional laser treatment can improve their appearance. Another issue is loose skin, especially after a dramatic weight loss. This can only be treated surgically.

Dr. Youn also explains that there are several factors that accelerate the aging process of our skin. The most detrimental is excess sunlight. Dr. Youn recommends applying SPF 30 sunscreen to your face every morning. Sunblock is best used on the body. He also recommends that children do not use sunscreen spray, as the ingredients may be problematic to their hormonal balance.

Smoking is another area of concern. Smoking decreases blood supply and circulation, leaving skin to appear wrinkled and without a healthy glow. The foods we eat can also have an aging effect. Excess sugar intake can cause inflammation, possibly leading to skin aging and acne. The worst food to consume is soda pop.

Finally, alcohol is another substance that is not recommended. One exception is a daily glass of red wine, as it contains helpful antioxidants that can combat free radicals. However, more than one glass can become detrimental.

If you exercise regularly and avoid these problematic factors that can age your skin, you can look younger without undergoing plastic surgery. To connect with Dr. Youn directly or to purchase The Age Fix, visit www.dryoun.com.

The bone broth diet | Dr. KellyAnn Petrucci

Elimination diets

What exactly are elimination diets? Believe it or not, they can actually be used to rebuild your health. Elimination diets involve removing all of the foods that could be causing you problems. In fact, you may have a sensitivity or allergy to some foods, but you may not even realize it. Once the food is removed from your diet, you are able to clearly see which foods may be causing you issues. This will allow you to craft a healthier gut and diet moving forward.

An elimination diet usually takes about four weeks. During that time, you will eat only fruits, vegetables, and meat—basically real, whole foods. You can try different tastes and textures to give you some variety. Write down how you’re feeling. Keep track of your results and reactions. Though it will be difficult, your gut will reset. Once this has occurred, you can begin reintroducing certain foods back into your diet in a responsible way.

When you’re ready to reintroduce eliminated foods, start with items you feel would be least likely to cause an issue. Consume a very small sample the first day. If you don’t have any issues, continue to consume that food for the remainder of the week. Each week, add a new food back in, but only one type of food per week. Do not add processed food or sugar back into your diet.

Why would you want to do an elimination diet? The main reason is a desire to be healthy. After going through an elimination diet, you will feel lighter and cleaner. You’ll be in tune with your body, as you’ll be actively paying attention to how it’s acting and responding to certain foods. You’ll have a full understanding of how all different types of foods affect you.

Doing an elimination diet is a great way to get healthy and build a strong microbiome. By learning what you can and shouldn’t eat, you’ll have a good nutritional blueprint for the future.

Get a happy gut | Dr. Vincent Pedre

Goal setting

We all have goals. In fact, goal setting is an important process. If you have a strong commitment, then your goal is the map to your success. When we have goals, and are then able to meet those goals, we experience a great sense of accomplishment. This often pushes us forward to wanting to meet an even greater goal. But how do we set goals to maximize our opportunity for success?

First, you need to look at your life in a more strategic way. Think about what you really want out of life. If your goals are not congruent with what you want, then achieving that goal won’t have much meaning for you. And what would be the point of that? If your goal doesn’t fit your life, you’re not going to be passionate about it and are less likely to follow through.

A strong goal is a SMART one. Goals should be:

Specific – The goal should have a direct link to something you want to accomplish. It’s clear cut and finite.

Measurable – The goals should have a metric or milestone so that it’s clear when you have reached the goal.

Achievable or Attainable – The goal needs to be something that is within your capacity, though it should certainly be something that stretches you.

Relevant – The goal has to matter or make a difference to you. This will cause you to be motivated to stick with it.

Time-bound – The goal should include a specific amount of time within which you’re aiming to achieve it.

Do your goals have all five SMART elements? If not, what’s missing? If you need help fine tuning your goals, visit www.older.fitness/goal to sign in and receive a free worksheet to assist you in your goal setting.

Diane – a new way to look at goal setting

How to shop for good food

We know we need to eat good food, but how do we shop for good food? First, we must examine what exactly is good food, as there are many different definitions. Perhaps the most important criteria is the food’s nutrient density. This refers to how much minerals and vitamins are in that food. Find foods that have good nutrient density, or a good ratio of micronutrients relative to the amount of calories.

You should also consume a good mix of food. This includes different types of food having a varied mix of nutrients. This will include foods of different colors, shapes, and tastes. Be knowledgeable about the source of your food. Often times, the further the food has to travel to get to you, the more artificial protection it may need. It also may not be grown to maturity. The soil in which the food is grown is also important. A healthy soil with little to no fertilizer content will positively impact the nutrient density of its food. Similarly, animals that are cared for in a positive manner will yield a high quality of meat, milk, and eggs.

The appearance, smell, texture, and taste of the food are all important markers. You want to be sure the food is free of chemicals or any toxins. Read the labels and look at the ingredients. This will help you make an informed decision about which products to consume.

Now that we know what good food is, how do we shop for good food? Remember that very little food in a box is actual food. Recognize real food as something that was picked. Look for organic food, or having no hormones, fertilizers, or insecticides. Look for local sourcing. Farmer’s markets and farms are wonderful places to find locally grown food. Have a conversation with the farmer and find out how they’re managing their crops.   You can even try growing your own food. By having the knowledge of what foods to consume, you can take appropriate action in finding those foods, thereby setting yourself up for success with healthy eating.

The hidden toxins lurking in your food | Mike Adams

Should you do 30 day challenges?

Should you do 30-day challenges? If you have an interest, there are quite a few to choose from. Just hop on the internet briefly to see the wide range of options. Challenges for crunches, sit-ups, pushups, and lunges—the list goes on and on.

These challenges may sound intriguing. There’s no doubt that they have the potential to be beneficial. After all, anything that gets you moving, working, and focused on getting something done can do wonders for your health and mindset. There’s also an interesting accountability aspect to these challenges. You’ve committed to 30 days and theoretically, you’d like to complete this manageable goal. It’s especially beneficial if you can participate with a friend. This gives you a partner to hold you accountable. Your motivation to complete the challenge, coupled with consistent, daily activity, has the potential to build a positive habit.

However, you must be clear on your health and fitness goals to determine whether one of these challenges really makes sense. If you’re interested in improving your kayaking, participating in a push-up challenge may not correlate directly with your goals and may not be worth your time and effort. You must also consider your plans for the conclusion of the 30-day challenge. Are you looking to make it an ongoing habit? If not, then it may not be worth pursuing. What happens if you miss a day? Some people may just quit the challenge entirely. If you tend to give up easily after a slip, again, the challenge may not be worth your while.

So, should you do 30-day challenges? If you’re committed to health and fitness and have a challenge in mind that is aligned with your goals, then a 30-day challenge might be a good fit. It may help you build positive fitness habits and can put you in a better health position over time. However, if the challenge is not aligned with your goals, you may want to pass.

Self-made wellionaire | Jill Ginsberg