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Gut Health

New Year New You > Gut Health
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For those of you who follow me faithfully, you know that I have been struggling with some mystery health issues for the past few years. I’ve built up the tools in my feel-good toolkit over the years, so much that it can be difficult as someone who was “sick” my whole life to discern when I am actually ill or am just experiencing the effects of not doing all the things I know to keep me feeling good. After 2019’s NYNY and living an extremely healthy lifestyle, I found myself still struggling to lose weight and body fat, with no apparent reason. After 4 years of living cleaner and cleaner, I had slowly gained about 30 pounds. My physical result from last year’s NYNY was underwhelming and led me to look at my body at a cellular level, take every test I could, and try to figure out once and for all why I was not in control of my body the way I had been for the 40+ years leading up to 2019. I could tell something just wasn’t right.

After a grueling search I found Dr. Lizano, who I’m just going to call the Jedi Master of internal medicine, with a very diverse background and extensive, unique knowledge. He has been my health partner for the past 6 months and has really enlightened me on the importance of gut health and how that impacts your adrenal function, the absorption (or lack thereof) of nutrients, hormones, and overall health. He also made me aware that no diet, exercise, blasting, yoga, meditation program, etc, was ever going to help me until I addressed a serious medical illness that was underlying all of my issues.

This component is driven by the core concept of gut health. I want to give you a chance to be exposed to knowledge about candida and other gut imbalances and give you a spectrum of things that you can do. Dr. Lizano has been kind enough to help us share as much information as possible for free. And if you feel you have a medical condition of any kind that might be preventing you from feeling and looking amazing, I also want to give you options by guiding you to experts and information that can help, including access to Dr. Lizano.

I’m going to tell you right out of the gate that this is a totally different approach and it is for the serious person who really wants to get immersed into gut care. There is sooooo much more to come on this topic and I will personally be doing this program for all my food and supplements. I have been under Dr. Lizano’s care for months, and I will continue this program to stabilize my biochemistry so that all the other components can be effective. The diet is called FODMAP, and you can download the app here. There is also a book: The Complete Low-FODMAP Diet. This is the smallest investment you could possibly make with a huge impact. Things we think are healthy like asparagus, beets, garlic, onion, etc, can be detrimental to gut health if there is a problem. We will walk you through step-by-step and open a new world of biochemistry and antiaging in this group.

This will include a very strict month of elimination, and then a slow reintroduction of foods one at a time. All of this will be free with Dr. Lizano’s guidance, but if you want to take it to the next level, we can lead you to testing facilities, doctors, and nutritionists for personal care.

NYNY Gut Health
FODMAP, Elimination, Reintroduction and the Cutting Edge Science

All About Gut Health

For the sake of this group, we are focused on general elimination and reintroduction of foods for self-examination and education from Dr. Lizano about possible causes and possible solutions to gut problems. It is not intended to diagnose and treat, yet rather unveil new science and guide viewers through exploring a holistic approach to gut awareness and health. We will lead you to experts if you choose that path.

What systems make up the gut? (Image via Temple Health)

What Symptoms May Indicate Poor Gut Health?

  • Bloating
  • Unintentional Weight Changes
  • Fatigue
  • Upset Stomach
  • Sleep Disturbances
  • Skin Irritations
  • Constipation
  • Indigestion
  • IBS
  • Acid Reflux
  • Heartburn

Possible Causes For Gut Problems

  • Long Term Stress
  • Medications
  • Long Term Nutritional Issues
  • Overeating
  • Eating Too Much Fatty Food
  • Not Eating Enough Fiber
  • Drinking Too Much Alcohol
  • Smoking
  • Lack of Exercise

Remember: All Systems Affect the Others

Some physicians have found that one of the most overlooked causes of adrenal stress is the gut! A poor gut may be taxing on a human’s adrenals – and it doesn’t end there. Poor adrenal function can screw up hormones, and as women, we know a hormone imbalance can cause an endless list of issues.

What is FODMAP?

“Put simply, FODMAPs are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS. FODMAPs are found naturally in many foods and food additives.” - Monash FODMAP

It’s important to know that healthy foods can be bad for gut issues! Even some of the veggies you fill your plate with can be causing some of your uncomfortable tummy issues. Thankfully, Monash has created a green, yellow and red system that makes it easy to understand which foods are gut friendly. Green = go and eat it!

(Photo via @MonashFodmap on Instagram)

FODMAP begins with a strict 30 day “stop feeding the bacterial overgrowth” phase, followed by a gradual day-by-day reintroduction and suggested repair supplements.

In this group we will have:

  1. Daily guidelines for FODMAP meals and snacks
  2. Daily motivation
  3. Daily lesson from Dr Lizano and other experts
  4. We will also “direct traffic” to Dr Lizano for personal care or help guide you if you need more than the basics

The overall purpose is to help educate and enlighten my viewers so they can be better informed to make decisions about their health!

Deciding which other New Year, New You groups to join? Gut Health works well with Meditation, FasciaYoga, FasciaBlasting, Food School and Lower Intensity Fat Burners and FasciaMechanics.

How to Craft the Perfect
FODMAP-Friendly Meal:

The best part about FODMAP? It’s super simple to build a delicious, healthy and gut friendly meal. At every meal time (breakfast, lunch and dinner) aim to eat 1 protein, 2 vegetables and 1 carbohydrate that are FODMAP approved. It doesn’t always have to be broken down that way - it’s better to prioritize eating all FODMAP-approved foods than to make sure you get a protein, 2 vegetables and a carbohydrate in each meal!

We suggest eating six small meals per day by eating breakfast, lunch, dinner, snack 1, snack 2 and a third snack of just veggies. Alternatively, you can skip a snack and break your breakfast up into two portions. It’s your choice!

We’ll supply you with options for each meal, as well as occasionally share fun recipes you can try out if you’re feeling adventurous! If you want to build your own meal, simply double check each ingredient with the Monash University FODMAP Diet App. If it has a green light next to it, it’s okay to eat! Stuck with serving sizes? Protein should be in portions about the size of your hand, veggies should take up half of your plate and carbohydrates should be around 1 cup.

For a few examples of what you can eat (please note these lists don’t include everything) check out the charts below! We compiled a few of the most common foods you can safely enjoy on the FODMAP Diet. Please note that these are things that I am my team enjoy eating! None of us are licensed dieticians, but it’s fun to share ideas inspired by the foods Monash FODMAP has outlined as gut-friendly to eat.

Vegetables
Alfalfa Fennel Turnip
Arugula Ginger Water Chestnut
Eggplant Jalapeno Yam
Bean Sprouts Jicama Swiss Chard
Green Beans Kale Silverbeet
Red Bell Pepper Lettuce Rutabagas
Bok Choy Green Olives Scallions
Broccoli Black Olives Okra
Red Cabbage Parsnip Kohlrabi
Carrot Sweet Potato Hearts of Palm
Chilli Pepper Radish Fennel
Collard Greens Spaghetti Squash Endive
Cucumber Spinach Broccolini
Edamame Tomato Canned Beets
Fruit
Acai Powder Orange
Banana Chips Papaya
Firm Banana Passionfruit
Cantaloupe Pineapple
Clementine Plantain
Durian Starfruit
Black Grapes Strawberry
Red Grapes
Green Grapes
Guava
Kiwi
Lemon Juice
Lime Juice
Mandarin
Bread, Cereals, Rice, Pasta
Gluten Free Bread Chickpea Pasta
Millet Bread Sprouted Pearl Barley Grains
Naan Bread Polenta
Spelt Bread Basmati Rice
Kellogg’s Cornflakes Brown Rice
Kellogg’s Frosted Flakes Red Rice
Kellogg’s Special K Original Cereal White Rice
Quinoa Soba Noodles
Brown Rice Vermicelli Noodles Corn Tortillas
Kelp Noodles
Rice Stick Noodles
Vermicelli Noodles
Nutritional Yeast
Oats
Meat, Fish, Eggs
Bacon Tuna, canned, in brine
Beef Tuna, plain, canned in oil
Chicken
Chorizo
Eggs
Fish
Lamb
Pork
Shrimp
Canned Salmon
Sardines in oil
Dairy, Soy and Lactose Free
Cheese (Gruyere, Manchego, Monterey Jack, Brie, Cheddar, Colby Style, Feta, Havarti, Mozzarella, Pecorino, Swiss)
Almond Milk
Cashew Milk
Rice Milk
Hemp Milk
Macadamia Milk
Soy Milk
Quark
Coconut Yogurt
Lactose Free Yogurt
Pulses, Tofu, Nuts
Agar Agar Pecans
Brazil Nuts Pine Nuts
Chestnuts Chia Seeds
Flax Seeds Hemp Seeds
Canned Lentils Pumpkin Seeds (Pepitas)
Macadamia Nuts Sunflower Seeds
Mung Beans, sprouted Tempeh
Peanuts Tofu
Beverages
Beer Peppermint Tea
Cranberry Juice Vegetable Blend, Tomato Base
Espresso Vodka
Gin Whiskey
Instant Coffee Red Wine
Black Tea Wine, Sparkling
Chai Tea White Wine
Green Tea
Fats and Oils
Butter
Duck Fat
Margarin
Mayonnaise (low-fat and regular)
Oils (Avocado, Coconut, Canola, Olive, Peanut, Extra Virgin Olive Oil, Sesame, Sunflower, Truffle, Vegetable, Walnut)
Confectionery, Sugars and Condiments
Dark Chocolate Milk Chimichurri Sauce
Stevia Powder Fish Sauce
Coconut Sugar Red Habanero Sauce
Raw Sugar Honey
White Sugar Strawberry Jam
Maple Syrup Mustard
Almond Butter Oyster Sauce
BBQ Sauce Peanut Butter
Soy Sauce Tomato Paste

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