“Eat now, taste it later!”. I can still hear the yelling from the driveway as I tried to chew dry toast and tie shoelaces at the same time, trying to get to school on time. I vividly remember that feeling of whole pieces of food scratching in my throat, as I tried to rush out the door. Unfortunately, this routine of eating didn’t change much as I ate and drank while speed walking in heels to catch the NYC express bus as a young adult. 

Until I embarked on my gut health journey many years ago, it never dawned on me that simply by chewing my food thorough would actually be effective. After educating myself on the scientific data and various studies, I am now a firm believer in how properly chewing your food is crucial to digestion. Here’s why you should be a believer too.

Just Breathe

The act of digestion is greatly improved upon when we activate our Parasympathetic Nervous System. Before we take that first bite of food, we must assure ourselves that our body is in the right state to receive it. Breathing shifts our body out of “fight or flight” mode and places us into a “Rest and Digest” state.  The easiest way to achieve this before eating a meal is to take 3-5 deep breaths in, with a slow release followed. Your body is quickly put in a state of ease as you begin your meal.

Chew it Good

Of course, chewing our food is a good preventative for choking, but what is the importance when it comes to digestion? Quite a bit, actually. The ideal number of chews per bite of food lands around 30 or until completely broken down. This is crucial for a few reasons. When we begin to chew, our saliva production begins to increase. Our saliva contains salivary amylase, which is the enzyme that assists in the breakdown of starches and fats in our food. The more we coat our food with salivary amylase, the better the odds we reach optimal digestion. 

If food is not chewed to a paste-like texture, that means we are passing whole food pieces through our esophagus which will cause irritation. It’s a pretty safe assumption that these whole pieces of swallowed food would be a big trigger for gas, bloating and heartburn. Remember, the less salivary amylase, the less coating for breakdown our stomach receives. 

Another notable factor of chewing is fact that when food is properly broken down via chewing to a desirable texture, the body can absorb nutrients in the most efficient way possible. Trust me, a half-broken down unchewed sandwich is doing nothing for your gut lining or quality of your poop.

Hold the Liquids

This one was tough for me. I was taught from a young age to “wash it down” when I eat my food to clear palate for the next round of shoveling in my food. This couldn’t be farther from the truth. When we mix liquid during our meal and while we chew, we are actually diluting and replacing all of that amazing salivary amylase that our body needs so desperately. 

Next mealtime, try avoiding liquid 15 minutes prior to meals all the way until 15 minutes after if possible. It’s the best shot we have at properly coating our food with what it needs to break down and create nutrient absorption. Disclaimer: if you happen to take a bite of a jalapeno or too much wasabi, take a few sips to put the fire out, I won’t tell anyone. 

If your goal is to improve digestion, it is imperative to know that chewing is in fact the first step to digesting properly, so we must lay the proper foundation for this critical process. These few, small habit changes may feel odd at first, but rest assure, they do become like second nature once you get into the swing of it.

You may be surprised to see how other areas of your well-being improve as well.

The post Why Chewing Your Food is Crucial to Digestion appeared first on Red String Wellness written by redwell

“Never let them see you sweat”. Not in this case… Because sweating is healthy!

From the time I was old enough to acknowledge when my body was capable of sweating, I was immediately told that I must make sure to never let that happen because it was gross. 

Maybe it was a generational thing, but I remember putting on that thick, white, baby powder scented aluminum filled stick that got all over my favorite glittered top from Wet Seal that made me feel like a “woman”.  Seriously, it was like my 13-year-old self had finally found the missing piece to my regimen of frosted eyeshadow, bronzer that was 4 shades too orange for my face and Victoria’s Secret Love Spell body spray.  

Only when I started to research ways to heal my body from my Breast Explant in 2019, did I find out about the importance of sweating. My body had been playing Super Host to 2 bags of chemical soup for 9 years, and now we needed to do some major house cleaning. It was no coincidence that when I was suffering from Breast Implant Illness that I experienced the worst body odor of my life. Now I don’t even wear deodorant and sweat without scent. Sweat is not “dirty” or “smelly”, the bacteria that is left behind on our skin is what creates that. The truth is, even if I wasn’t trying to heal from Breast Implant Illness, sweating daily is crucial for everyone, because guess what, we’re all a little toxic no?

Even though we may not like it, sweating is healthy. Here are a few of the top benefits of sweating:

Sweat Removes Toxins

Our bodies have many drainage pathways that allow for detoxification. Although our liver and kidneys are often given all the credit being the top tier for this, when the body has acquired an overflow of toxins that these organs cannot handle, our actual body fat becomes the new holding cell. Through the practice of sweating, we can push these unwanted guests through. We’re talking alcohol, product waste from cosmetics, and heavy metals just to name a few. Better out than in, right?

Sweat Releases Endorphins

Endorphins are a hormone that our bodies release to signal the brain of pain relief, mood improvement and overall stress reduction. It’s not a coincidence that we often associate sweaty people with result of amazing sex or a great workout, usually with a big smile on their face. That is endorphin release via sweat at its finest. 

Sweat Gives You Better Skin

When we sweat, we increase and help regulate the way oxygen and blood circulate through our body. This process literally causes us to glow from the inside out, and not to mention we also rid the face of any bacteria that is on the surface. Remember to always wash your face after a good sweat!

Sweat is a Natural Anti-Inflammatory

Inflammation is something we all deal with at one point or another. It makes us feel swollen, achy, foggy to name a few. When we sweat by way of perhaps a good cardiovascular workout, our heart rate speeds up, and we start pumping blood at a quicker rate. This helps condition our hearts and build endurance. When we have proper blood flow to our muscles, we can recover at a faster rate and in a more optimal environment which therefore will lower inflammation as we sweat.

• It is important to note that the most crucial thing we can do while we sweat is replenish our body with the fluid it has lost. Because sweat is made of mostly water with a small amount of salt and fat, we must make sure to replace what we remove. Ideally, drinking water with lemon and a pinch of sea salt is what will hydrate the body at the cellular level we desire to replenish our sodium and potassium.

So remember to get out and get sweaty. Sweat is your friend… a good sweat is healthy!

The post Why Sweating is Healthy appeared first on Red String Wellness written by redwell

This smoothie is one that will no question be a staple. My chocolate cravings can get out of control especially during that *cough* special time of the month *cough*. Even though I know WAY BETTER now of what is good for me, I still romanticize about a thick peanut butter chocolate milk shake from somewhere with a drive-thru window. 

Before you order from that big speaker in the parking lot, try this smoothie! One of the things that help stave off cravings is proper protein and fats. This recipe has all the flavor to satisfy the craving, but also fuels your body properly when we need it the most.

Key Ingredient Benefits

• Bananas are a great source of potassium
• Powdered peanut butter gives you all the protein and flavor with less fat
• Chia seeds are a great source of fiber and Omega 3’s

Enjoy this smoothie literally anytime the mood strikes and prepare to keep it on repeat. Cheers!

Ingredients

1 serving of your favorite chocolate protein powder 

1 cup almond milk (I like unsweetened vanilla)

½ frozen banana 

2 tablespoons powdered peanut butter

1 teaspoon ground chia seeds 

Instructions

Place all ingredients in blender and blend until smooth. If it seems to be too thick you can add small increments of water until desired consistency.

• If you are an exclusive client of Red String Wellness, we will help tailor any recipe on this site to meet your specific plan of care.

The post Peanut Butter Cup PMS Smoothie appeared first on Red String Wellness written by redwell

Inflammation is a symptom that many people deal with. The causes can range from gut issues to hormonal imbalances. Smoothies are a great way to obtain all the nutrients from whole foods our body needs without putting our digestive system to work while it is healing.

This recipe is not only good for your body but even better for your tastebuds.

Key Ingredient Benefits

• Turmeric and Cinnamon are ancient remedies for inflammation
• Chia Seeds are an amazing source of fiber and Omega -3s 
• Bananas and Spinach are packed with potassium

Ingredients

1 cup almond milk (I like unsweetened vanilla)

1 frozen banana (freeze in ¼ pieces so it is easier to blend)

1 cup fresh baby spinach 

½ teaspoon ground turmeric

½ teaspoon ground cinnamon

1 teaspoon ground chia seeds 

Instructions

Place all ingredients in blender and blend until smooth. If it seems to be too thick you can add small increments of water until desired consistency.

• If you are an exclusive client of Red String Wellness, we will help tailor any recipe on this site to meet your specific plan of care.

The post Green Goddess Smoothie appeared first on Red String Wellness written by redwell

Look, there are some days that simmering and prepping everything from scratch isn’t going to cut it and is not realistic. Sometimes that means using the microwave over the stove, and instant oatmeal instead of slow rolled methods. We are human and life happens, but in the grand scheme of life, getting a wholesome, fiber filled, protein packed meal at home is still better than 90% of things that occur outside our homes.

I will forever drive home that “protein is superior” and is a non-negotiable for my meals no matter what. From a macro standpoint, protein, fat, and carbs all have its value and place, but if I personally had to for-go any of them, protein would NOT be it. 

This quick, 3 ingredient meal (toppings optional) is my go-to if I am either craving something sweet or want to ensure I get what my body needs after a good workout. 

Key Ingredient Benefits

• Protein powder provides our body with the tools to help our muscles recover and build as well as keeping full and satiated

• Oatmeal is full of fiber and low in sugar

Ingredients

1 packet instant oatmeal (I like Nature’s Path Gluten Free Oatmeal)

1 scoop of your favorite protein powder 

2/3 cup water

Optional Toppings

Sliced banana

Drizzle of almond butter

Fresh berries

Dairy free whipped topping *(my absolute favorite) *

Instructions

• Empty oatmeal packet into 4 cup measuring cup (so it doesn’t overflow)
• 2/3 cup water
• Microwave for 75 seconds (it’s that specific)
• Once finished, pour oatmeal into bowl, add a SPLASH of water and 1 scoop of protein powder
• Mix until combined.
• Add favorite toppings and enjoy!!

• If you are an exclusive client of Red String Wellness, we will help tailor any recipe on this site to meet your specific plan of care.

The post Instant Protein Oatmeal appeared first on Red String Wellness written by redwell

One of the first practices I implemented when I started my journey to healing my gut was always aiming to have “LIQUIDS BEFORE LUNCH”. The reason behind why smoothies are recommended is simply because it is already pre-digested. When our body’s first wake up, the last thing it is prepared to do is start breaking down solid food. The digestive system needs (and deserves) to be eased into the day. How would you expect an exotic car to run if you started it in -10 degrees and just turned the key and hit the pedal to the medal? No bueno. 

This recipe is amazing for year-round consumption because all the fruits are frozen, so you are guaranteed peak freshness and the same taste every time. It blends into a beautiful and bright purple that my 4-year-old devours because we named it “The Twilight Sparkle Smoothie”. For those of you who might not know about this magnificent creature, she is the Queen Bee of the My Little Pony crew and hey who doesn’t want to emulate that? 

Quick Mom Hack: If you have little ones that like a certain character that correlates to a color, guess what? That’s the new name of your smoothie and I swear they will beg you for it. I freeze all my smoothies in popsicle molds and voila! Ice pops for breakfast and everybody wins.

Key Benefits

• Bananas are a great source of potassium
• Blueberries are a fabulous antioxidant
• Honey is an ancient anti-viral remedy

Ingredients

1 serving of your favorite vanilla protein powder 

1 cup almond milk (I like unsweetened vanilla)

½ frozen banana 

1/3 cup frozen blueberries 

Small drizzle of honey (optional)

Place all ingredients in blender and blend until smooth. If it seems to be too thick you can add small increments of water until desired consistency.

• If you are an exclusive client of Red String Wellness, we will help tailor any recipe on this site to meet your specific plan of care.

The post Blueberry Banana Breakfast Smoothie appeared first on Red String Wellness written by redwell

The other list of side effects nobody talks about

So, you have IBS (C, D, EFG). You didn’t even take a test or received much explanation, but based on concerns you have voiced, you have been put in the dreaded “IBS Box”. Chances are, you may have been told this is caused by “stress”. Gee, thanks for narrowing that down. The truth is we can drive ourselves crazy trying to figure out the chicken or the egg when it comes to IBS. Is IBS the reason you’re stressed? Or you stressed because you have IBS? While two things can be true, it may help to know that many of the things you are experiencing on the emotional front is in fact extremely common and should not be ignored. To get a clearer picture of how IBS affects us emotionally, let’s get some basics down.

1. What is IBS?

At its most simplistic terms, IBS (Irritable Bowel Syndrome) is a group of gastrointestinal symptoms that can range from minor annoyance to downright debilitating. This is including but not limited to:

• Cramps
• Bloating 
• Gas
• Abdominal pain
• Constipation (IBS-C)
• Diarrhea (IBS-D)
• Feeling full without eating

As if those things aren’t enough to deal with, there is a myriad of emotional symptoms that many experience in conjunction with the physical ones. There is no doubt that IBS affects us emotionally. When our body experiences stress, we are disturbing the homeostasis in our gut, this results in one of two things. Because the brain and the gut are so connected, If the brain is getting overactive signals, it will cause diarrhea and a constant state of feeling the need to be always close to a bathroom. On the contrary, if there is underactive signaling to the brain, we are inclined to slow digestion, which creates longer evacuation times leading to constipation. Some people can go days or weeks without a single bowel movement as it builds up gas and fermented waste that has no way out.

No matter what side of the spectrum you lie on, you are likely to experience some or many of the following symptoms:

• Anxiety
• Depression
• Hopelessness
• Fatigue
• Brain Fog
• Poor Quality of Life
• Withdrawal From Social Events

The brain and gut communicate through the nervous system and digestive system. Serotonin is made mostly in the gut, so when there is a disruption of this production, our brain is not receiving this extremely important neurotransmitter. It can only be expected that these emotions would be experienced and maybe even overtake the physical effects.

Contrary to popular belief, IBS is not something you are destined to deal with for the rest of your life. The fact that IBS affects us emotionally does not mean it can’t be controlled. Getting to the root cause (chicken, egg) is the first step to getting to the other side. There are many lifestyle changes and non-prescription based paths that Red String Wellness offers to our clients to achieve relief and reprieve from IBS.

The post How IBS Affects Us Emotionally appeared first on Red String Wellness written by redwell