Bye bye February, hello March!
I love March with the yellow optimism that the daffodils bring as they open their cheery little petals.
January & February was all about the physical side of our health focussing on gut health and nutrition. March and April’s focus is on our emotional health. Both are required in equal measure in order for us to ‘feel well’.
Over the next few weeks I’ll be posting information, ideas and products which can help our mental wellness. I’m convinced that the root of my illness all those years ago (glandular fever during teenager years) was a physical manifestation of the PRESSURE COOKER PERFECTIONISM I lived with. I lacked confidence yet was always striving to be the best, to get the A* grade, to be chosen for everything (from the first correct answer in class to being the starting shooter on the netball team) and to always be involved. I did this as every pat on the head I received gave my validation that I was doing the right thing which was very important to me….although why and to what end I did not question.
I did not understand what I now consider essential which was to pace myself, to rest and even to share. We’ve all heard the expression that you cannot pour from an empty cup yet I constantly fought this and just carried on and on and on.
People often ask me what was the key to recovering from M.E./CFS and although I desperately wish I could wave a magic wand for everyone, my overriding answer would be acceptance and understanding. Both of the physical elements of the illness (e.g. foods that triggered an inflammatory result and stressed my body) and the emotional (with my mind always switched on and learning to identify my self-sabotaging thought patterns).
I am currently pulling together a workshop for the Easter holidays to help teenagers and young adults with CONFIDENCE & CALMING, to treat their rising anxiety levels with their exams approaching. We will briefly cover aspects of physical health to support their wellbeing but the focus in on understanding and controlling their emotions, learning to name and amend their feelings, quietening the chimp mind and stepping into confidence and control.
So March….the month of yellow…daffodils….hope…new life….spring awakening, we welcome you.
I look forward to sharing bundles of information and tips to support your emotional wellbeing just as much as you have been focussing on the physical side.
Here’s a copy of the 45 minute webinar I ran this wee sharing information on digestion, IBS management, FODMAP foods, supplements and health tips.
Sorry I hadn’t realised everyone’s faces would be on the screen and obscuring the presentation so I will amend this setting for next time. You live and learn!
Are you feeling out of sorts, drained of energy, stuck in a rut, suffering with headaches or digestive grumbles and don’t know how to feel better? Are you also feeling confused and overwhelmed about all the different options?
Believe me, I get it. I can relate to this both through personal experience of fatigue and IBS, and also through my years of experience as a kinesiologist and nutritionist. Clients come to me all the time trying out the latest thing or with bags full of nutritional supplements but not sure what’s actually working.
THINGS CAN BE BETTER! Imagine waking up every day with your energy tank restored, knowing your body is being fuelled correctly with the correct balance of vitamins and minerals to help you cope with your busy life.
I want to help you feel better LONG TERM. I am not offering you a quick fix but a simple, easy plan to start following with an initial 30 days. You will see the results both mental and physical.
We are looking at educating you, building healthier daily eating habits, understanding your body and what it’s trying to tell you.
This simple reset in 30 days can improve so many areas of your health:
- Increased energy and vitality
- A happier gut and a digestive system working better
- Radiant skin
- Improved quality sleep
- A better understanding of using food as healthy fuel
- Many people also experience weight loss
I have completed this programme twice now, once because I was feeling out of sorts and a bit sluggish and overweight, and the second time because my body and hormones had been messed around by IVF drugs. Many of my clients have also enjoyed this programme, Sandra shared this with me:
“It was so simple to follow and I can’t belive how much more energised I felt. I also lost some of the weight which had been bothering me!”
The 30 day programme (full name “30 Days To Healthy Living”) is an amazing programme to help you kick start your health journey. You will received daily recipes, knowledge and inspiration to keep you on track alongside meal plans and digestion boosting products.
Our 30 day kit supports balanced nutrition with:
- Plant based protein for smoothies
- Fibre boost
- Herbal tea
- Energy fizzy sticks (caffeine free energy boosts with B vitamins, ginseng and guarana)
- Digestion enzymes for healthy gut (enzymes & probiotics)
- Body cleanse (detox support for the liver)
- Plus you have access to me all the time (well except when I’m sleeping!) to ask advice.
The next group starts on Mon 3rd Feb and new groups start every other Monday (although you can join at any time).
This week is prep-week so you will be guided to order you customised 30DTHL pack this week and start checking in with me about how to prepare and stock your fridge.
There is an online Facebook page packed full of info which I’m happy for you to have a look around before joining, just ask me and I’ll add you so you can check it out.
RRP £384 but Preferred Client rate £230. This PC rate is available via an annual registration fee (usually £25 but reduced to just £10 in January) so 100% worth joining in January to save an additional £150!
Want to know more or have any questions? Just email me and we can chat further.
IBS & FODMAP….aka embarrassing toilet and tummy situations!
IBS digestive symptoms can vary widely, including stomach pain, bloating, reflux, flatulence and bowel urgency. Having suffered with this on and off for decades I can really relate to the pain and embarrassment this causes. I have been working hard to get this under control and wanted to share some of my top insights below.
Annie W asked a question on my Facebook page this week: “I’m conscious that many of the top high fibre foods are not allowed on the fodmap diet. Are you aware of which ones allowed on the low fodmap diet can help with digestion?” I’ll answer this below but first a quick overview…
Why is digestion so important?
Digestion is one of the most important aspect of our bodily functions, without it we do not have the fuel we require to properly function. Absorption is the key and without the correct stomach and small intestine environment the body will struggle to break our foods down adequately enough to absorb the nutrition.
The health of the entire body depends on absorbing vital nutrients, producing digestive enzymes and having the correct balance of beneficial gut bacteria.
Whatever affects the digestive system will also affect the immune system, the nervous system and the hormonal balance throughout the entire body.
What does FODMAP mean?
The FODMAP diet is something people often turn to with IBS to help avoid commonly known trigger foods.
The premise from Australian nutritionists is related to avoiding fermentable foods, essentially those that produce excess gas and wind.
FODMAPs are types of carbohydrates found in certain foods, including wheat and beans. Studies have shown strong links between FODMAPs and digestive symptoms like gas, bloating, stomach pain, diarrhoea and constipation. Low-FODMAP diets can provide remarkable benefits for many people with common digestive disorders
The main dietary sources of the four groups of FODMAPs include:
- Oligosaccharides: Wheat, rye, legumes and various fruits and vegetables, such as garlic and onions.
- Disaccharides: Milk, yogurt and soft cheese. Lactose is the main carb.
- Monosaccharides: Various fruit including figs and mangoes, and sweeteners such as honey and agave nectar. Fructose is the main carb.
- Polyols: Certain fruits and vegetables including blackberries and lychee, as well as some low-calorie sweeteners like those in sugar-free gum.
How can I still eat fibre without getting IBS symptoms?
Fibre can be tricky for IBS as although a healthy digestion aid, for some it can slow the digestive process down and lead to constipation. Check your source of fibre and ensure you are adequately hydrated.
What foods can help or hinder?
Increase rotation of menu selection and avoid repetition. Many people eat the same breakfast every day which can create a ‘backed up’ effect in the body and impair digestion and absorption. I like to think I allow any potential inflammatory levels to reduce by giving my body
Not sure how to do this? Pick your favourite 3 breakfasts and rotate these throughout the week. My favourites include overnight chia oats, almond pancakes, home made granola and poached eggs on Biona bread.
ANNIE’S QUESTION: What foods on the FODMAP diet can aid digestion?
Firstly we need to understand the main triggers (NB this is an overview, everyone’s gut is different).
I wish I had know that…:
- Quinoa, buckwheat & millet flakes – either separately or together make the most delicious porridge packed full of antioxidants.
- A sweet potato with skin on is more quickly broken down than a white potato
- Beans and lentils are a tricky category. Chickpeas are hard to digest with IBS but try to find alternatives within the pulses. Puy lentils for example can often be tolerated.
- Chewing gum is a big no no – as it triggers enzyme reactions to raises stomach acid which is then left with nothing to do except produce more gas and acid reflux.
- Keeping hydrated is essential to helping your food move through the bowels and out the other end!
- Eating little and often gives your digestion more chance to work efficiently and absorb your food
- Flaxseed and psyllium husk are often hailed as saviours as they quite rightly bind your food together and help process through the gut, HOWEVER you MUST STAY WELL HYDRATED to enable it to pass smoothly.
BEST SUPPLEMENTS TO HELP?
Key focus: Calming the system, removing trigger foods, soothing and aiding digestion
- ‘DIGESTION PLUS’ from Arbonne is a perfect blend of Digestive Enzymes (to help break down your food and absorb it more easily) and Probiotics (the friendly gut bacteria).
- PEPPERMING TEA & PEPPERMINT CAPSULES can also help calm the digestive system in a gentle manner.
- ESSENTIAL FATTY ACIDS/OMEGA OILS needed to soothe the cells and aid hydration. Cytoplan’s ‘Fish Oil’s offer high potency support. Nutri Advanced ‘Eskimo Brainsharp’
Save Money Bonus: you can also get 20% off all Arbonne products for a whole year just by registering as a ‘Preferred Client’ which is just £10 fee in January so totally worth it even for just 1 purchase. Just go to SarahAttwood.Arbonne.Com
- Please avoid Imodium as ‘bunging yourself up’ chemically is only going to prolong the destabilisation of your gut flora. Hydrate, get your digestion plus going to help ease the situation and increase your fibre.
- Monitor stress Eating in a stressful environment can cause tension and make your digestion slow down so try to take a few deep breaths before eating, take 10 mins away from your desk to eat in a calmer environment and try not to argue over dinner!
Any questions, please just ask.
I offer holistic wellness coaching, food intolerance testing, vitamin & mineral levels testing, food plans and recipe suggestions & emotional barriers support.
I would love to help you, please just get in touch either via messenger or email: [email protected]