Many of my clients have “eat healthier” at the top of their goals list when it comes to talking about their health. Even those who are very invested in their health want to know more about how they can balance their meals properly and include more vegetables. Heck, I have even met people who cook organ meats twice a week and own two refrigerators, asking for help on incorporating more fruits and vegetables in their diet. The most common question I get is how to eat more vegetables, easily. May is the perfect time to really focus on this goal because the farmers markets are opening back up. Read about my top 5 Tips to Simplify and Enjoy Your Veggies This Summer.
Eating balanced meals and incorporating more vegetables can be hard work at first- but it doesn’t have to be. It is upkeep, just like brushing our teeth or making sure we have clean laundry. It is a part of life that we need to do in order to look and feel our best, but we can absolutely eat more vegetables, easily.
Here’s the kicker. I can spend all my time writing up a list of recipes for you to try, but I want to help you get to the root of starting more vegetable based habits. I don’t know the inner workings of your life or what you already like to eat, but I do know that you are looking to eat more veg!
5 Tips to Simplify and Enjoy Your Veggies This Summer
First ask yourself:
How much veg are you currently eating?
What types of veg are you currently eating?
What are your limitations on cooking?
What kinds of foods or flavors do you like to eat?
Notice I said ‘like to eat’? Flavor is a major factor. Eating more vegetables doesn’t mean you need to sacrifice feeling full or that delish factor.
Second, Think About Storage Organization
Ask yourself: how does your fridge look and can you easily see your produce? When you go to the store, do you wrap your produce in the plastic bags provided and just toss them into the fridge, only to rot away in a desolate abyss of produce wasteland? ‘Cuz, no lie- that is 100% me.
I rearranged my refrigerator with reusable cotton veggie bags and dedicated specific areas of my fridge to produce. I have some ready to grab, rinse and eat whenever I feel bored or hungry. It also encourages me to grab a bit of ‘this or that’ when I go to whip up anything at all. Not to mention, it helps when I am cooking and need something to tide me over.
One of the hardest parts about incorporating more vegetables is first off attaining them. You must ask yourself: what grocery store do you go to, what does their produce aisle look like and how well do you know what they stock? In other words, how much of an adventure have you gone on in your grocery store?
My biggest tip in shopping is to go on an adventure. Eat with your eyes here, what colors jump at you? Don’t just grab the broccoli, just ‘cuz. Grab the beets or the bell pepper because they caught your eye. Don’t be shy to look for and try new things. We live in a time where we have cell phones and can google virtually anything. If you find a vegetable that you were attracted to, but you aren’t sure what it tastes like or what to do with it. Google: beets recipes.
If nothing sounds all that tasty to you, then move on to the next thing! You may need to try this a few times before finding your way, but the uncomfortable uncertainty of this stage is SO IMPORTANT. I can’t stress this enough. Uncertainty is a sign that you are GROWING and you are successful just by putting your mind to it!
Let’s get shopping, my friends, and always keep in mind the things you ENJOY eating. We are all always the same people even if we make dramatic changes in our life and we still have the same taste preferences. Just because we decide to eat more vegetables and get healthier does not mean that we are dramatically going to love them as much as we might enjoy chocolate cake. I mean, I am chocolate gal #1, and brussels sprouts can never compare, I don’t make them mutually exclusive because vegetables and whole foods are the best medicine.
Okay, I really don’t want to get into portion control, guys. If it grows from the earth and has a wealth of nutrients. Eat as much as you freaking want. There should be absolutely no calorie restriction on something like carrots or beets. While they may be questionable to the calorie counter, there are PACKED with nutrients that your vital organs rely on to allow you to do things like manage weight, stay beautiful and maintain energy. So, don’t be afraid for seconds on them green beans.
What I really want to stress here, is how much to cook and how much to shop for. So, say you went on your grocery store adventure and you found a new vegetable you wanted to try, and you got home and you were like holy crap, there is so much, what do I do?? It is so likely you will waste a lot of it because it is new to you and your diet doesn’t currently include one cup of kale with each meal. That’s a lot, guys.
If you pick up something new, buy the smaller bunch or package you see. When trying new things, you also don’t want to feel defeated like you wasted a lot and it’s a lost cause. No, in fact you are already doing an amazing job just by picking up something new. Considering it is the first stage, getting it home is awesome improvement. We still need to get to the cooking/preparing and then eating stage.
There is a lot to get used to in incorporating more vegetables. I mean, it isn’t getting married, but it’s also not as easy as buying another tube of toothpaste.
When I want to try something new, I always get just a little bit at first, see how I like it and if I find recipes that are low effort and delicious. If I love it, maybe I’ll make a special trip again to pick more up. If I hate it, I didn’t waste a lot and I am not discouraged from vegetables as a whole.
This tip is so important. Maybe the most important one. When I say research, I don’t mean look up what are the best vegetables you HAVE to eat. I mean- ask yourself what do you already like, and what recipes do you want or can you make? Everyone’s cooking skills vary, so I’m not going to require you to suddenly pick up complicated knife or sautéing skills if you hardly pull out the pan. We all have different habits and many of you are not chefs and have no desire to start cooking.
Wait whattt!? That’s right! You don’t have to enjoy cooking to be able to eat healthy. In fact, I know many famous food bloggers have little interest or skills in the kitchen, and they are still inspiring people to eat healthy every damn day. To each their own. So, where are you at? Maybe a cool veg salad with an awesome dressing is the way to go. Or maybe you can cut some shit up, get some oil + salt on there and roast those babies. What do you LIKE and what involvement do you want to have in the kitchen??
Once you have figured that out, research (vegetable name) recipe and see what catches your fancy and mood. Eating veg can be so easy so low stress!
Thank you for reading my 5 Tips to Simplify and Enjoy Your Veggies This Summer! I hope they were helpful and you learned some great tips to getting you started this May! I know I can always use extra encouragement to eat more veggies, so I know you could too. Don’t forget to just keep trying and explore new colors, flavors and smells. You won’t regret the adventure- now let’s have a delicious summer.
What does it mean to have digestive health problems?
Understanding our bathroom habits isn’t typically something we learn growing up. However, we can see the biggest changes in common digestive problems by understanding our signs and symptoms. How much do you know about your digestive health? Do you experience foul smelling gas or stools? Read about these 3 Causes for Foul Smelling IBS.
In learning what our bowel movements mean, we can make informed decisions about when it is time to seek out help. There are times when we should be allowed to take action in our own hands, but the important thing is making sure that decision is an informed one and we also know when it is time to get help.
Every day, we eat a large variety of foods which contain nutrients, anti nutrients, enzymes, and sometimes chemicals. We also consume protein, fat, carbs, phytonutrients, vitamins and minerals. Food is not just what it appears to be from our 5 senses. In fact, it is almost like we have a 6th sense for what we need, and our choices can have very biological reasons. Some cravings tell a better story about what your body needs than it does of your strength and will power.
Many of the following common digestive problems and their causes can also present as nutrient deficiencies or toxicities. Because there are many possibilities of nutrient deficiencies related to each symptom, it is hard to describe how each plays their role.
Some of the more common nutrient depletions or toxicities that result in GI symptoms are: antioxidant, fiber, magnesium, calcium, potassium, zinc, b vitamins (B3, B5, B12, folate, choline), chloride, copper, iodine, vitamin E, vitamin A, vitamin K. In addition to these nutrients being potential causes from either a depletion and/or toxicity level, many of them depend on other nutrients for their proper absorption. Sometimes our nutrient status might not be low or high of any of these, but rather of another nutrient that is required for the use and function of these nutrients.
Keep scrolling to read more about Common Colors in Digestive Health Symptoms. If you are looking for more information on how to heal your gut, you can now purchase my Digestive Healing Protocol: here!
Here are 3 Causes for Foul Smelling IBS with top signs & symptoms, and what you might want to consider:
Smelly IBS, Gas, & Bloating?
Healthy bowel movements will generally have very little smell. If you notice the following common digestive problems alongside smell, it is worth additional investigation:
- diarrhea or loose stools
- odors that a fan or match cannot cover up
Gas or bowel movements accompanied with unpleasant odor, especially alongside cramping, bloating or diarrhea, can point to these three causes: difficulty in digesting any one or more foods, food allergies/sensitivities, and/or bacterial infection.
Here are a few causes explained:
Enzymes, Stomach acid and Bile:
Starting at our mouth, our digestive tract produces stomach acid and a variety of enzymes. You may struggle to breakdown food without proper salivation, chewing, and/or enzyme production.
With low stomach acid, one might not complete the breakdown of protein. Without specific enzymes, one might not complete the breakdown of certain fibers, vegetables, sugars, or phytonutrients. Low bile production or an inflamed gall bladder and liver can cause poor digestion of fats and result in foul smelling stools or gas.
In addition to foul smelling gas or bowel movements, we can experience: body odor (like from garlic), bad breath (like from garlic or onions), or our urine may even have a smell (like from asparagus).
Meanwhile, keep in mind that our digestive tract also has trillions of living bacteria. There is always a balance of good and bad. When we do not fully breakdown the particulates of some foods, the bacteria can feed off of your left overs and ferment them. This can bring on bad smells, and all the previously listed symptoms.
Just think of this example outside of your body: we know that bacteria surrounds us everywhere. When you have spoiled food that has a foul smell, bacteria is feeding off of the food and fermenting it. Similar things can happen in your digestive tract if beginning stages of digestion are not completed and you expose food to a hoard of different bacteria.
Food sensitivity, intolerance, or allergy:
Food sensitivities have grown to become a very common digestive problem. We don’t simply just develop an allergy, the mechanism is actually very biologically complicated. Food sensitivities involve antibodies, which are soldier cells that target pathogens or anything that presents harm to the body.
You may have heard of leaky gut before, and you may have also met someone that has an epi-pen and goes into anaphylactic shock from certain foods. These both involve food allergies/sensitivities but operate on different biological pathways.
While they both involve antibodies, they are essentially different types of ‘soldiers’. In leaky gut, we may have antibody activity towards certain food if we struggle to break them down. The activity of undigested food particles, sometimes with the involvement of bacteria, can create damage on the cell wall of the digestive tract where we absorb our nutrients. Our digestive tract becomes a war zone.
This can mean that undigested food particles will pass through, into our system. Our body has no idea what to do with this, so some of our little army will want to take care of it. When we eat those foods again, we risk more damage and higher release of these antibodies. If this becomes persistent, we may produce too many antibodies. Once the foreign invader is cleared out, we may have an excess that don’t have a job to do. We can’t just leave them unemployed, so, our body has us crave that food again to allow the extra antibodies to fulfill their responsibilities. This commonly happens with legumes, gluten, dairy, sugar, etc. This can potentially be something we heal.
With anaphylaxis, we are essentially sending out the swat team whose responsibility is much more pertinent. This team of assassins want to get the foreign invader fully out of the body, STAT. This is usually very well known to the individual and they have received an official diagnoses as an allergy that typically does not resolve over time.
The lining in our digestive tract heals every three days, so if a person is presenting symptoms within 3-4 days, it is likely that the cells do not have enough time to heal and whatever is causing damage is consumed on a regular basis.
Infection or stomach bug:
As previously mentioned, there are trillions of different types of bacteria that already live inside out digestive tract. In addition, our body and digestive tract interacts with other pathogens, viruses and bacteria regularly. If any one of those has a chance to survive and grow in our GI environment, it will likely contribute to an imbalance in the tightly regulated bacteria that already lives there.
Some of these pathogens live on fresh food, in the bathroom, on the counter, in the air, etc. and some are naturally occurring in our digestive tract but can go haywire with the right diet for them to feed. Determining the type of bacterial or viral imbalance is difficult because symptoms can be similar to other causes like a food intolerance. Symptoms are also insufficient evidence to determining the specific bug and further lab testing is crucial to finding the right course of treatment.
Since there are a variety of causes and bugs, with some being more dangerous to your health than others, assistance is highly recommended.
Many times, lab testing can be the most helpful in understanding the cause and proper course of action, but is not always necessary. Depending on the real root cause and severity of symptoms, a variety of supplements can be beneficial, but because of the high risk of colorectal cancer, food allergies and stomach bugs, it is important to receive additional guidance.
Any of these 3 Causes for Foul Smelling IBS should not be taken lightly. Sometimes it can be difficult to pinpoint the root cause because many symptoms overlap between conditions. Seeking out professional help to better understand your needs is the best thing you can do if you notice any of these symptoms.
**the content of this article about 3 Causes for Foul Smelling IBS is not intended to be used as a diagnostic tool. It is meant to be used as a mindfulness tool to help you understand your health needs and make a decision on when help should be integrated into your journey.**
Before reviewing the Manifestation Meditation Journal Entry at the bottom of the page. Slowly read through the guided mindfulness practice. Try to imagine the descriptions below. Be present with yourself and dive deep into your mind.
When you have completed the meditation, write up answers to the Manifestation Meditation Journal Entry at the bottom. Repeat this regularly to sustain the hard work you put in to self preservation and manifesting your desires and goals.
Recordings for this guided meditation coming soon.
Take a few deep breaths and put your hand on your heart.
After a breathing and and out, fully fill your lungs.
Fill your belly and your chest, then take a last inhale before releasing.
Feel your toes. Your ankles.
Feel your back relax into your seat.
Relax your shoulders and neck.
Slowly become aware of your body.
Now begin to imagine you are in an empty room.
There is nothing significant about it. Blank.
Not white, not black but soft, and neutral.
Imagine in front of you is a wall of containers.
You keep looking at the boxes and notice how many there are.
It is in an infinite wall going on forever.
It just keeps continuing until you become slightly overwhelmed by their presence not enough to be uncomfortable, but so much that their image together begins to change.
At first, you are not quite sure what they are.
You may feel tension returning to your body.
This is perfectly normal.
Acknowledge how your body feels. It might feel heavy. Or light and free.
Accept how it feels and let that carry you.
This wall of containers is still expanding and moving past your vision.
You notice that some of the containers have a bit of color… at first you can’t quite make out what it is but then you notice something that looks familiar- it might be a quick flash of your childhood bedroom, summer nights in college, a memory of you driving for the first time.
Then you notice more colors and movement as these images keep flashing by.
Breathe for a moment and just rest here, pay attention to how your body feels
Now you notice these images are moving faster still.
Flying around like little sheets of paper
Allow these images to circle around you and envelop your body, lifting you up almost like being in a tornado.
Now think about how you feel emotionally, mentally- what do you notice with nostalgia?
Do you remember how your body felt when these memories happened when they pass by your awareness?
Try to remove yourself from your memories.
Allow the tornado to get smaller as if getting a tighter hold around your body.
Try to consider yourself a stranger to these images.Like you are just seeing and experiencing every emotion for the first time.
Try to avoid feelings of gratitude.
Consider how these feelings and new images relate to your higher self.
Try to consider these images in the afterlife.
Will you remember them when this physical body is worn down and can no longer recall everything?
Think about these images and about how they will protect and carry you forward when your soul continues past this body’s expiration.
Let these images of love, pain, sensation and knowledge completely envelop your body and soul.
Let it be like a second skin.
Let it protect you, not to ward off evil but to establish your conscious energy into a preserved, powerful and balanced energy.
Think about your future.
Don’t push past pain, hoping your armor is sealed tight.
Don’t ignore pain beneath your mask- let it be apart of your experience, body, soul and consciousness all together.
Still focusing on your memories, allow them to fly past you one after the other.
Sometimes showing themselves and sparking momentary glee or a pang of hurt… carefully breathe into this swarm.
It flows around you, moving constantly and always presenting new images, colors, smells, sounds, elevations, gravities…
Allow yourself to hear your breathing but don’t stop your awarenessSlowly start to think about your body- how are you positioned?
How is your neck
Work your way slowly down to your toes
Now don’t forget your new armor.
It hasn’t stopped moving.
Breathing, just like your organ systems, it becomes automatic.
Don’t let it stop.
Will it to continue this cycle for eternity?
Will it to continue expanding, tell yourself and tell your memories to circle around you for eternity- reach for your higher self and search for the center of your soul.
Ask yourself to continue to preserve these memories into this physical and spiritual body for afterlife.
Take a few breaths.
Put your hand back on your heart.
When you are ready, slowly begin to let your awareness of the room enter your consciousness. Return to this physical space we inhabit.
Consider your self and not just your soul when you look around.
Remember part of your soul in this physical body needs the security of your higher being.
Don’t mistake fear for intuition.
Let your higher self guide you. Remember you have protected and preserved your future. That part of you knows no fear because it is eternally safe and has seen all t needs to to reinforce your intuition and separate it from fear.
Take a few breaths and complete the following Manifestation Meditation Journal Entry:
What do you want to carry with you into the future?
Write down 5 things you want to experience in life that you still haven’t & all of the things you might need to do to achieve that.