LIVE WELL PODCAST | Ep #51 - Inflammatory Bowel Disease with Alexa Federico
Alexa was diagnosed with Crohn’s disease at age 12 which set her on the journey to consider food as medicine and understand how to support her body holistically. She now works with others to help them learn how to utilize food in support of their health and not against it. Join us as we speak in depth about Inflammatory Bowel Disease and ways to support healing!
Today on The Live Well Podcast I’m speaking with Alexa Federico of Girl in Healing all about Inflammatory Bowel Disease (IBD). Alexa is a certified Nutritional Therapy Practitioner, Autoimmune Paleo Coach, an author of The Complete Guide to Crohn’s and Ulcerative Colitis: A Road Map to Long Term Healing.
Alexa was diagnosed with Crohn’s disease at age 12 which set her on the journey to consider food as medicine and understand how to support her body holistically. She now works with others to help them learn how to utilize food in support of their health and not against it. Join us as we speak in depth about Inflammatory Bowel Disease and ways to support healing!
LISTEN BELOW (AND DON'T FORGET TO SUBSCRIBE SO YOU'LL NEVER MISS OUT!)
Click here to listen in iTunes
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Show Notes:
0:00 Intro
2:00 Alexa describes the onset of her Crohn’s disease and her personal story with autoimmunity
4:50 Alexa defines IBD, Crohn’s and Ulcerative Colitis
8:52 Treatment options for IBD and what people with IBD need to consider specifically when it comes to diet and lifestyle shifts
A lot of healing has to occur for you to be able to eat “healthy” foods
12:40 Best foods to promote gut healing
Cooked or pureed vegetables
Simply prepared protein (staying away from fattier cuts of meat)
Bone broth
14:20 How to manage stress, sleep and exercise
17:00 Alexa describes the diet that she currently follows
18:45 The internal and mindset healing work that helped Alexa
“I had years of resentment and anger from having an autoimmune disease”
23:20 Outro
If you loved this episode, I'd be honored for you to give me a rating on iTunes. This helps me to get content out to others who are interested in getting control of their health through diet, lifestyle shifts and personal empowerment.
If we haven't met before, I'm Christina Tidwell, founder and owner of Live Well with Christina. I'm so excited that you're here and have begun to delve into your health and wellness journey! Here at Live Well we help people with autoimmune disease take control of their health through nutrition, lifestyle shifts and personal empowerment.
If you suffer from:
Fatigue and energy crashes
Brain fog
Poor digestion
Symptoms of autoimmunity
Stress and overwhelm
...and aren't getting the support you need, I can help guide you through 1:1 health and nutrition coaching.
Health coaching is a necessary extension of the health care system in that together we have more time to uncover issues, implement strategies and assess outcomes together. Autoimmune disease is complex and to address it we need to come at it from all angles (pharmaceutical therapies from your doctor while also focusing on root cause factors like gut health, diet, sleep and stress). I offer accountability, a knowledgeable resource and most importantly support.
I always offer free 30-minute discovery sessions to get clear on your major health concerns and what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.
LIVE WELL PODCAST | EP #29 - Managing autoimmune disease without giving up your life with Phoebe Lapine
Phoebe Lapine is a food and health writer, gluten-free chef, blogger, recipe developer and speaker. She was born and raised in New York City, where she continues to live and eat. Her memoir, The Wellness Project, chronicles her journey with Hashimoto's Thyroiditis and how she finally found the middle ground between health and hedonism by making one lifestyle change, one month at a time. Join us as we speak about managing an autoimmune disease and the pursuit of health without giving up your life!
Phoebe Lapine is a food and health writer, gluten-free chef, blogger, recipe developer and speaker. She was born and raised in New York City, where she continues to live and eat. Her memoir, The Wellness Project, chronicles her journey with Hashimoto's Thyroiditis and how she finally found the middle ground between health and hedonism by making one lifestyle change—one month at a time.
Join us as we speak about managing an autoimmune disease and the pursuit of health without giving up your life!
LISTEN BELOW (AND DON'T FORGET TO SUBSCRIBE SO YOU'LL NEVER MISS OUT!)
Click here to listen in iTunes
Click here to listen in Stitcher
Or if you’d like to play the episode right now in your browser, use the player below:
Show Notes:
0:00 Intro
0:54 Introducing Phoebe Lapine of Feed Me Phoebe
3:00 Phoebe’s personal health journey with Hashimoto’s Thyroiditis after her diagnosis at 22 years old
Skin issues, hair loss, fatigue, stomach cramps
6:50 Swinging from the pendulum of “denial” of symptoms to being obsessive about health
7:50 Phoebe speaks about her inspiration behind her memoir, The Wellness Project, and allowing herself to make small changes over a longer period of time
19:50 What diet and lifestyle changes have made the biggest impact for Phoebe
20:00 Phoebe’s experience with a SIBO diagnosis
24:55 Phoebe’s encouragement for people feeling stuck or frustrated in their healing journey
Build a care team
Focus on the total health picture (not only diet)
Don’t give up
Don’t let your health journey become another form of stress in your life
30: 12 Outro
Ways to connect with Phoebe:
Find recipes at her blog Feedmephoebe.com
Tune in to The SIBO Made Simple Podcast
Learn more at The Wellness Project and buy her book here!
If you loved this episode, I'd be honored for you to give me a rating on iTunes. This helps me to get content out to others who are interested in getting control of their health through diet, lifestyle shifts and personal empowerment.
Are you dealing with symptoms of chronic fatigue, brain fog, autoimmune disease, pain or digestive issues?
You’ve gone to doctor after doctor. You’ve received some answers, have started on medications and notice some relief (thank goodness!) but are still left feeling exhausted, stressed, inflamed and not fully yourself?
Or maybe every test has come back “normal” and your practitioners have told you that there isn’t anything they can do, to come back when things get worse, or to simply manage your stress better?
If yes, then you are someone who would benefit form 1:1 holistic health coaching.
Health coaching is a necessary extension of the health care system in that together we have more time to uncover issues, implement strategies and assess outcomes together. Autoimmune disease is complex and to address it we need to come at it from all angles (pharmaceutical therapies from your doctor while also focusing on root cause factors like gut health, diet, sleep and stress). I offer accountability, a knowledgeable resource and most importantly support.
I always offer free 30-minute discovery sessions to get clear on your major health concerns and what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.
5 Ways to improve your digestion
The processes of digestion is a vitally important piece of the puzzle that determines what nutrients we actually receive from our food and how our body uses those nutrients as fuel. No matter what our symptoms are, we could all use some help optimizing our digestive process, because it has such a big impact on our overall health. Read on to learn why a healthy digestive system is so critically important (especially if you have an autoimmune disease) and simple 5 ways to improve yours!
The processes of digestion—or the breakdown, absorption and assimilation of the food that we eat—is a vitally important piece of the puzzle that determines what nutrients we actually receive from our food and how our body uses those nutrients as fuel. No matter what symptoms we are experiencing, we could all use some help optimizing our digestive functioning because it has such a big impact on our overall health.
Watch the video below, listen to the audio on the podcast or read on to learn why healthy digestion is so critically important (especially if you have an autoimmune disease) and 5 simple ways to improve yours!
1. Track Your Symptoms
Before you begin, you want to get a good sense of where your digestive system is at. Are you constipated? Are you experiencing symptoms of gas, bloating, fullness or heartburn after meals? Using a food and symptom journal to track your symptoms and bowel movements is a great way to understand more about how your digestive system is functioning so you know how to best support it.
2. Slow Down & Chew Your Food Well
When we simply look at or think about food, it activates the production of saliva, stomach acid and enzymes which are needed to properly break the food down. If you're eating on the go or in front of the computer your body is not ready to start this process of digestion, so it's not going to effectively break things down which can lead to other health issues downstream.
If you're experiencing issues such as bloating, burping, heartburn or nausea after meals, simply try chewing your food very well. Aim for 20 chews per mouthful and see how you do!
3. Optimize Your Stomach Acid
The pH or level of acidity in our stomach is meant to be between 1.5 and 1.7, which is very acidic, because we need to break down all of the food that we eat into a form that can be absorbed by our small intestines. Contrary to popular belief, many cases of heartburn or acid reflux are not caused by the overproduction of stomach acid—but rather from having too little stomach acid. If you’re noticing indigestion, undigested food particles in your stool or heartburn, it could be a sign that you need some digestive support.
Try drinking one of the following before meals:
8oz glass of water with a generous squeeze of lemon
1/4 cup of water with 1 tablespoon apple cider vinegar
If you feel burning in your stomach or esophagus when drinking lemon or vinegar water, proceed with caution and consult with a practitioner, as it might be a sign that you have some inflammation and tissue damage, and need some soothing supplements or herbs prior to starting. It’s always about finding what works for you and not following a one-size-fits all protocol.
4. Hydrate!
Our digestive system needs water to function properly. Dehydration slows down our digestion and our stools become harder to pass. A good guide is to divide your weight in half and drink that many ounces per day. (Ex: If you’re 160lbs you would aim for 80oz of water per day.) This will vary depending on your individual needs, climate and exercise.
5. Repopulate the Gut with Probiotics
Having a good balance of beneficial bacteria in the gut is crucial for the overall functioning of the digestive system! Depending on your individual needs, you can bring in a probiotic supplement or eat probiotic-rich foods. I like to incorporate fermented veggies, kimchi, sauerkraut and drinks like beet kvass or low sugar kombucha! With probiotics you’ll want to start low and buildup slowly to find what works for you.
It’s advised to work in conjunction with a practitioner to help you apply this information, so if you need more support, email me at info@christinatidwell.com or book in a free 30-minute discovery session to chat more >>
Are you dealing with symptoms of chronic fatigue, brain fog, autoimmune disease, pain or digestive issues?
You’ve gone to doctor after doctor. You’ve received some answers, have started on medications and notice some relief (thank goodness!) but are still left feeling exhausted, stressed, inflamed and not fully yourself?
Or maybe every test has come back “normal” and your practitioners have told you that there isn’t anything they can do, to come back when things get worse, or to simply manage your stress better?
If yes, then you are someone who would benefit form 1:1 holistic health coaching.
Health coaching is a necessary extension of the health care system in that together we have more time to uncover issues, implement strategies and assess outcomes together. Autoimmune disease is complex and to address it we need to come at it from all angles (pharmaceutical therapies from your doctor while also focusing on root cause factors like gut health, diet, sleep and stress). I offer accountability, a knowledgeable resource and most importantly support.
I always offer free 30-minute discovery sessions to get clear on your major health concerns and what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.
LIVE WELL PODCAST | EP #23 - Using symptom journaling to crack the code on your health issues with Laura Mulkerne
Do you feel like your symptoms are a big mystery? Your digestive issues and your aches and pains seem to stay constant no matter what you do. You feel like you’re doing everything “right” and can’t understand why your symptoms still persist. You can’t tell if cutting out gluten is actually helping you feel better or if it’s one of the many other interventions you’ve tried that’s making a difference. Our diet and the things we do on a daily basis can affect us in so many different ways. Want to know how what you're eating and drinking is actually affecting you? Laura Mulkerne, creator of The Food Diary, is here to talk to us about symptom journaling as a tool to better understand and manage chronic illness.
Laura Mulkerne, creator of The Food Diary, is here to talk to us about symptom journaling as a tool to better understand and manage chronic illness.
After being diagnosed with IBS and a tentative Celiac diagnosis, Laura used a food diary to discover her personal triggers and get well again, going from being scared to eat anything to feeling empowered and confident with her food choices.
Laura created the Food Diary to help others like herself manage their diet and health better.
LISTEN BELOW (AND DON'T FORGET TO SUBSCRIBE SO YOU'LL NEVER MISS OUT!)
Click here to listen in iTunes
Click here to listen in Stitcher
Or if you’d like to play the episode right now in your browser, use the player below:
Show Notes:
0:00 Intro
0:41 Introducing Laura Mulkerne creator of The Food Diary
1:20 Laura’s personal health journey with chronic IBS, celiac and fatigue
The difficulty of trying to figure it all out on her own and not having a supportive health care team
5:00 The turning point: Finding a practitioner who asked the right questions
6:00 The challenges of getting a diagnosis of Irritable Bowel Syndrome (IBS)
What to do next?
8:40 How symptom journaling helped Laura take control of her health once and for all
17:10 How symptom journaling can give you control, insight and empowerment as you connect inward to the cues of your body
19:46 Disclaimer: for some people who have had disordered eating or a strained relationship to food, keeping a journal or tracking food can be triggering. If this is the case for you, be mindful and find a way of tuning in that works for you.
27:05 How Laura feels now - “Not even remotely the same person I was a few years ago” and how she uses symptom journaling from time to time to troubleshoot her health issues
37:00 Outro
You can find Laura at The Food Diary and on Instagram.
Want to start right now? Instantly download your free Food & Symptom Journal to start cracking the code on your health issues today! This is a great and necessary first step into strengthening the connection between what we put into our bodies and how we feel. Our diet can affect us is so many different ways. This tool is here for you to take back your power, and find your own way to better health. So many answers are available to you if you just know where to look. I’m going to make it easy for you to use one of the top tools for helping you feel better faster!
If you loved this episode, I'd be honored for you to give me a rating on iTunes. This helps me to get content out to others who are interested in getting control of their health through diet, lifestyle shifts and personal empowerment.
Are you dealing with symptoms of chronic fatigue, brain fog, autoimmune disease, pain or digestive issues?
You’ve gone to doctor after doctor. You’ve received some answers, have started on medications and notice some relief (thank goodness!) but are still left feeling exhausted, stressed, inflamed and not fully yourself?
Or maybe every test has come back “normal” and your practitioners have told you that there isn’t anything they can do, to come back when things get worse, or to simply manage your stress better?
If yes, then you are someone who would benefit form 1:1 holistic health coaching.
Health coaching is a necessary extension of the health care system in that together we have more time to uncover issues, implement strategies and assess outcomes together. Autoimmune disease is complex and to address it we need to come at it from all angles (pharmaceutical therapies from your doctor while also focusing on root cause factors like gut health, diet, sleep and stress). I offer accountability, a knowledgeable resource and most importantly support.
I always offer free 30-minute discovery sessions to get clear on your major health concerns and what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.