Before the long weekend, some non-food advice

I am not overly horoscopy. I do, however, identify with being a Virgo. If you’re less horoscopy than I am, Virgo is the sign that runs (do signs “run”) or spans August 23^rd (yup my bday kicks it off) to September 22^nd. Those in the know say I’m “on the cusp” of Leo and Virgo but since I’m a VIRGO, that doesn’t’ work for me, too wishy washy.

An email I received, from ABC Home of all places, gave this Virgo rundown:

Strengths: loyal, analytical, kind, hardworking

Weaknesses: worry, overly critical of self and others, all work and no play.

I don’t entirely agree with that last, harsh descriptor. However, even when I “play” it’s planned and organized, so there you go.

Now, the advice part. This week, I had a thought provoking, informative and overall amazing conversation with an integrative MD. I am sure I will, with her permission, write more about her at a later date. By most doctor’s standards, I’m in great health. But I do have migraines, some GI stuff and the “worry” mentioned above in the horoscope. I was telling the doctor that I’ve been dabbling in meditation, biking on my new Peloton, going to my IR sauna place, the list continued. The doctor looked at me and said, “maybe your self-care shouldn’t involve so much doing.”  OMG. It was, what Oprah would call, an aha moment. I physically felt it. It was completely true. It may not sound like a big deal but it resonated with me.

I know there are people who should do more. If you’re stagnating some more exercise or meditation or a sauna are good options. For me, and perhaps my Virgo cohort, I need to do less. I’ve been aware of this socially. I actually prefer having fewer social plans. But not being social doesn’t mean I’m relaxing, right?

Give yourself what you need this weekend. If you’re been a little bit of a hermit, get out and maybe try something new or see someone you haven’t. I will be, with my kids, at my mom’s house. My husband, who doesn’t sit and relax often either, will be golfing. I’ll skip my golf-related comment and let you know I’ll be reading, hanging out with my easy going mother and consciously doing less.

People would rather talk sex (and STDs!) versus poop

I look thrilled

Last week, I spent the better part of a day talking about IBS. IBS stands for Irritable Bowel Syndrome and there are two types IBS-C and IBS-D. C and D stand for constipation and diarrhea lest you think my work is glamorous. The panel I was on had a GI doctor (who developed the IBS survey yielding the info in the title), a psychologist and me. Oh, and Wendy Williams was the host and moderator.

I’m going to digress for a minute to note that Wendy Williams has lost a lot of weight, like 50 or 75 pounds so I was a little taken aback when she walked into our rehearsal. She made the discussion livelier and played video of people on the Santa Monica pier being interviewed about their bowel habits. 

My big head

Some salient suggestions for GI problems:

Keep a food journal- I know it’s almost required as a nutritionist for me to suggest this. It's imperative with GI issues in order to determine your personal food triggers.

Some common IBS triggers are fried foods, gluten, sweeteners, chocolate, carbonation and caffeine. However, this is very individual.

Eat fermented foods- not only do these foods (yogurt, fermented cottage cheese, kombucha, kimchi) contain probiotics which can reduce gas and bloating BUT fermentation makes foods more bioavailable and nutritious. Yes, nutrients are produced in the fermentation process.

You should eat fermented foods even if you take a probiotic supplement.

Take vitamin D- there are so many reasons to take vitamin D3 but 82% of people with IBS don’t get enough D.

Beware of your basics- many people come to me with questions about obscure supplements. For constipation, for example, start with getting enough fluids (warm fluids best if binded) and doing vigorous, standing exercise such as running or rebounding. Make sure you're doing the basic, easy behaviors before getting fancy.

Talk to someone on your healthcare team about GI issues especially if they are impacting your social or work life.

On a personal  "GI" note, I’m a big fan of magnesium, kiwis, cocochia and adore my squatty potty, see- it’s easy to share. Any "pressing" digestion questions?

New Year, New Wellness Magic (yup) & giveaway

So here’s the deal. At Foodtrainers we love our “secretweapons”. These are those little extras that can give you the wellness or weight loss edge provided YOU HAVE YOUR BASIC BEHAVIORS IN ORDER. Our vetting process goes something like this: We hear about a product/spice/tea etc,

We look at the research that exists and any safety concerns

We personally “test drive”

Then, if we feel something is helpful (for bloat or appetite or fatigue) and there’s some decent research (and no safety concerns) we’re sold. What I’m trying to say is that there are studies on turmeric and matcha and the two secret weapons I’m discussing this week (another tomorrow) but I’m not going to swear on my Boston Terrier that these are double-blind, placebo controlled 5-star, top-shelf, will impress a researcher studies you got it? Don’t email me about sample sizes.

Peppermint Oil

Hopefully the peppermint bark is long gone, for January enter peppermint oil.

There’s some interesting theories about aroma therapy and weight and just smelling peppermint oil throughout the day can reduce your appetite.  A New York Times article said “there’s been a theory around for a number of years that if you saturate your sensory system that you’ll not be as hungry.” Your brain thinks you smelled and therefore ingested something, We go one step further and suggest a drop (some brands are more potent than others) of peppermint oil in water first thing, before eating or in a morning smoothie.

The bulk of the peppermint oil literature focuses on peppermint and GI issues, one study of over 1500 participants found an 83% improvement in distention (flatulence was also reduced, yeehaw). For GI issues take the peppermint oil post meal.

And you can take capsules but the oil gives you the dual purpose of sniffing (ha) or drinking. Reduced appetite, less distended…happy Tuesday.

Young living has provided us with bottles of both peppermint and lavender oil to giveaway. To be eligible leave a comment below and tweet “@foodtrainers is discussing and giving away @younglivingeo on the blog today (you have until 1/10 to enter]

Have you heard of the aromatherapy and weight connection? Do you use essential oils? Do you believe in magic?
*For questions about the Foodtrainers' shop contact Kayla office@foodtrainers.net (she's awesome)