Health + Wellness | August 12
- Tinessa Johnsrud, HHP, CHNC, CWC
- Aug 12, 2024
- 5 min read
+HEAL+
Experts have discovered a connection between gut health and pretty much every aspect of human wellness. They are beginning to unveil the complex relationship between what we eat and its influence on digestion, immunity, mental health, autoimmune disease and chronic illness.
Our gut’s microbiome is full of microorganisms that have essential roles in our health. Sometimes there becomes an imbalance of good and bad gut bugs. Probiotics have beneficial microorganisms. An actionable step in nurturing our gut health and supporting its microbiome is by taking in probiotics. Probiotics aren’t just in a supplement form. They are found naturally occurring in one of our foods.
Fermented foods like raw sauerkraut, kimchi and yogurt naturally have beneficial probiotics. Plant foods like garlic and onion are rich in prebiotics. Prebiotics are foods that feed the good microorganisms found in probiotics.
Sauerkraut
Miso Soup
Soft Cheeses
Yogurt
Kefir
Sourdough Bread
Acidophilus Milk
Sour Pickles
Kombucha
Tempeh
Leeks, raw
Onions, raw or cooked
Asparagus
Garlic, raw
Fennel
Ginger
Bananas
Flaxseeds
Seaweed
Probiotic Supplements
Probiotics are generally considered safe for most people to take in supplement form but it is always my suggestion to consult your primary care physician before starting a new supplement if you have a compromised immune system.
Although probiotics are generally compatible with other supplements, and medications, it is also advisable to consult with your primary care physician, or pharmacist, before starting a new supplement with other medications or supplements, as interactions may be possible. Your licensed healthcare professional can provide personalized guidance on your individual health status and medication regimen.
Simple Sauerkraut Recipe
Ingredients:
1 large head of cabbage (red or green), shredded
3 TBSP of pickling salt
1 TBSP caraway seeds
Directions
In a large bowl add 2 TBS of salt to shredded cabbage and let stand for 10 minutes.
Massage the cabbage for about 10 minutes to release the juices.
Sprinkle remaining 1 TBS salt and 1 TBS of caraway seeds on the cabbage and mix.
Pack cabbage into glass food containers like pint or quart jars leaving enough space to a quarter onion to fit inside each container and that all of the cabbage is submerged with liquid.
Cover each jar with cheesecloth.
Place in a cool spot overnight.
Check cabbage every other day for 2 weeks. Make sure the sauerkraut is completely submerged in liquid. Skim off any scum that forms on surface.
Do this for 4 weeks total.
Store in airtight container in the refrigerator for up to 6 months.
Holiday Variation: Add 2tsp of allspice and 2tbsp of grated ginger
Let me know if you would like to sign up for my 4 Week Gut Healing Program wait list. Free program opens Fall24/Winter25.
+CHANGE+
🔦Podcast Spotlight🔦
Episode 59
May 4, 2022
“In this meaty conversation we discuss everything you need to know in order to start utilizing ritual in your life to help process change and create more easeful transitions.”
SHOW TOPICS
- The Function of Ritual
- The Anatomy of a Ritual
- Symptoms of a Ritual Void Culture
- Effects of Displacement
- Ritual Vs. Routine
- Intention Vs. Attention
- Remembering to Remember
- The Tender Heart of Remembrance
- Stepping into your Symbolic Power
Day is the author of
AND
Day’s Links:
+REMEMBER+
Following a health diet, being physically active every day, sleeping well, not smoking, managing your chronic health problems effectively and keeping blood pressure, cholesterol and blood sugar healthy are all proven ways to protect memory. But living a mentally active life is important, too. Mental exercise like keeping organized and spending time with others keeps your mental skills and memory muscles strong.
Other tips to improving your memory:
Do crossword puzzles.
Read.
Play games.
Learn to play a musical instrument.
Try a new hobby.
Volunteer at a local school or with a community group.
More links to improve memory
Apps to keep your memory sharp:
Lumosity - offers 40+ games for better attention and memory
Fit Brains Trainer - by Rosetta Stone Canada Inc. has over 360 games. It customizes to your needs, making brain training thorough.
Elevate - boosts important brain skills with custom workouts. It strengthens productivity, earning power, and confidence with fun games.
+BELIEVE+
“Actions speak louder than words” - We have all heard this saying.
Having the ability to explain why you believe what you believe is very important to your emotional and mental well being.
“Beliefs aren't just what we say, but are revealed by our actions and decisions.”
Beliefs and values are what make you unique. We all possess a set of core values. These core values support the foundation for what you believe in. How Do I Find My Core Values.
Do you believe in kindness?
Do you believe in speak the truth?
Do you believe in forgiveness?
+INVEST+
Lower healthcare costs
More time to spend with loved ones
Prevention of disease
Productivity
Happiness
Save Money
Free Ways to Invest in Your Health
Adequate sleep
Engage in regular physical activity.
Meditate - intentionally sitting still and focusing on your breath
Drink more water
Take regular breaks from screens
Practice an elimination diet
Free health supportive apps
Maintain the recommended body weight.
Eat a balanced diet with moderate portions.
Do not smoke or use drugs.
Use alcohol in moderations
Get control over your stress level.
Have annual physical exams paid for by your health insurance
Make connections with others
Live your purpose
Low Cost Ways to Invest in Your Health
Eat whole foods, organic when possible
Get bodywork like a massage
Buy workout equipment
See a complementary and alternative medicine health professional
Health club or gym membership
Lab Tests
Hire a health coach or see a nutrition consultant
Get a pet
Article worth reading
Do you have a HSA through your employer? Take advantage of it!
Tinessa Johnsrud, HHP, CHNC, CWC
Traditional Wellness™ Consulting
****Information and resources shared are for informational purposes only and are not intended to diagnose, treat, or cure any type of disease or condition.****
****Always consult a healthcare professional such as your primary care physician before starting any supplement. ****
****If you suspect you have a medical problem or disease, please consult your physician for diagnosis and treatment.****
Traditional Wellness™ Consulting and Tinessa M Johnsrud disclaims any liability arising from your use of products, services or for any adverse outcome of your use of this information provided, including but not limited to any misunderstanding or misinterpretation of the information provided here.
The information provided through any information provided by Traditional Wellness™ Consulting and Tinessa M Johnsrud is not intended to substitute for consultations with your doctor nor medical advice specific to your health condition
The entire contents of this website provided by Traditional Wellness™ Consulting and Tinessa M Johnsrud are an educational and informational resource only and are not to be interpreted as a recommendation for a specific treatment plan. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.
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