By Larah Pamplin, Health Coach – Larah Pamplin.com – IG: @shades_of_greens
The health of our gut microbiome is extremely important to our overall health. When de-coding whether or not your gut is in need of some TLC, there are a few signs to look out for. Listening to your body is key to deciphering if your gut health is off. Symptoms like gas and bloating are often signs of irregularity but some signs we don’t think to attribute to gut health may also be a contributing factor. Other things like Anxiety, Chronic fatigue and even Brain Fog could also be causing an imbalance in gut health! It’s so important to take into account your overall well-being and treat the causes rather than just the symptoms. Here are my top 3 signs that your gut health is in need of a tune up.
IBS symptoms
Symptoms such as gas, bloating and stomach camps after meals are huge red flags when it comes to an out of wack gut. Paying attention to how you feel after your meals is key. Keeping a food diary of not only what you eat but how you’re feeling after you eat is a great way to decipher which foods could be causing the issue. Trying an elimination diet (as scary as that sounds!) by removing inflammatory foods, grains, gluten and dairy one at a time to see how you feel when you add them back in can be a great tool! Replenish your gut with good bacteria/probiotic foods and a whole food diet. Prioritize meal planning so it’s easier to stay on track! You may even find that when your gut health improves, your chances of getting sick decrease.
Anxiety, Depression or Brain Fog
Have you ever stopped to think that your stomach hurts after a meal because of something other than food? Intuitive eating can be really helpful in this circumstance. Figure out what’s affecting your health off the plate by asking yourself “What is out of balance in my life?”, “Does my life align with my values?”,“Could I be bloated because I’m anxious about my big interview?”. Know when your life is out of balance and practice a little self care by meditating, taking deep breaths and practicing mindfulness. Your brain and your gut are 100% connected so a little self care and kindness will go a long way to begin healing your gut. Sounds crazy right? Check out this Harvard Health Publishing www.health.harvard.edu about the gut-brain connection.
Chronic Fatigue and Tiredness
The first thing I tell my clients when discussing chronic fatigue is to get your sleep in check. If you’re not sleeping, you can’t truly be healthy and the brain and gut will suffer from it (it’s all connected!). Start giving yourself a bedtime routine of shutting off your screens or using blue blockers an hour before bed. Try to meditate or practice box breathing before sleep to shut off your thoughts. During the day try and add magnesium rich foods to your diet and cut down on your sugar intake (this is a HUGE one!). Put down your phone and be in the moment with yourself and your loved ones. A happy brain means a healthier gut!
Seeing the signs of an unhealthy gut are not always apparent but starting with these small things is a great way to get on the right track! It’s key to start implementing things slowly as to not be overwhelmed and set yourself up for failure. Realizing that nourishing your brain is just as important as nourishing your gut is something we always forget to do. Remember to be kind to yourself when you slip because we are human and we have the ability to get up the next day and try again until we succeed!
Want help getting started? Here is one of my favorite gut friendly dishes to try! Super simple to prep and ideal for the busiest of people.
Atlantic Salmon with Garlic Potatoes and Lemon Spring Salad
Prep Time: 10 Minutes
Cook Time: 25
Yields: 5 Meals
What You’ll Need:
5 pieces Atlantic Wild Salmon Fillet
2 Lbs Fingerling Potatoes
2 Lemons
1 bag Spring Mix
Olive Oil
Salt + Pepper, to taste
Garlic Salt, to taste
Thyme
2 Large Bowls
2 Baking Sheets
Parchment Paper
Instructions
Preheat Oven to 400
Line 2 baking sheets with parchment paper
Cut lemons into 1/4
How to Make it:
Spring Salad
In a large bowl add entire bag of spring mix
Squeeze 1 whole lemon onto the greens
Add 2TBS olive oil
Salt + Pepper to taste
Salmon
Place Salmon pieces on parchment paper (on pan)
Sprinkle with salt + pepper + thyme until top is covered in seasoning
Squeeze 1 lemon over all pieces of Salmon
Make for 35 min (depending on your oven and size of salmon- may need less time so check at 25 min!)
Garlic Potatoes
In second bowl add washed potatoes
Add olive oil until covered
Add Garlic salt to taste
Mix well and spread out on second piece of parchment paper (on pan)
Bake for 35 min with Salmon
About Health Coach Larah Pamplin
My name is Larah Rose Pamplin and I am a certified Holistic Health Coach, fitness instructor and dancer. I work out of NYC but am always available for over the phone/Skype sessions. I received my training from the Institute for Integrative Nutrition*, where I studied a variety of dietary theories and practical lifestyle coaching methods. With my knowledge, I co-create completely personalized actions based on your goals to move you toward your ideal vision of health within your unique body, lifestyle, preferences, and resources.
Feeling like you want some guidance pushing your health to the next level?
Check out my instagram @shades_of_greens for daily gut friendly recipes and tips. Want to work with me on a path towards better health? Visit my website to see what I’m all about and sign up for your free 10 Day Sugar Cleanse! Sign up on my website: larahpamplin.com to start the change today!