My Top 10 Gut Healing Pantry Essentials

Your gut healing journey does NOT have to be an ALL or NOTHING approach, but instead can be a journey of small progressive measured steps to an ultimate destination. That destination will be different for everyone, but do know that at some point in that journey, for a period of time, ALL known inflammatory/trigger foods will need to be removed simultaneously in order to achieve an environment that allows the body to heal the gut. This is not meant to be long term, but enough to achieve healing.

So with this in mind, is it really beneficial to have a few pantry staples on hand so that you are always including a gut healing food in some way in your diet on a daily basis or even multiple times a day without out even thinking or making it a big deal.

There are a stack of others that can be included, but these are my top 10 to have on hand.

 My top 10 pantry staples, in no particular order:

1.  Good Quality Oils such as Olive oil & Coconut Oil – these are a great source of fat that can be added to make salad dressings, marinades, add to tips and included to bliss balls and smoothies (maybe not the olive to a bliss ball and smoothie, I’m not game, but feel free to try:-)).

2.  Gelatin (Collagen & Hydrolsed). This is an absolute MUST to any gut healing protocol and is so easy to add to the diet on a daily basis. Ensure you are sourcing an organic pasture fed brand.

a.       Collagen Gelatin – this is great to make gummies, marshmallows, puddings, jelly, panacotta etc

b.      Hydrolysed Form– this is fabulous to add to just about everything. As it is un-flavoured and dissolves in both hot and cold liquids, it's so versatile. I add it to my tea, smoothies, blissballs, dips etc

3.  Powered broth – great for when you don’t have of your own on hand and a little goes a long way. Add it to scrambled eggs, stews, casseroles, or a crumbing mixture for chicken strips/nuggets

4.  Tamari – a fabulous alternative to soya sauce which is also wheat free and gluten free with a much more subtle flavour the kids like.

5. Vinegar – Apple cider & Balsamic – Used for salad dressings and added to cooking for a great depth of flavour. Ensure the Apple Cider is organic, unfiltered with the mother. Also great to use as a digestive aid before meals.

6. Nuts & Seeds –Any fresh variety that tickles your fancy, great for snacking, making nut milks and flours for baking. For optimal nutrition & digestion ensure they are properly prepared by soaking and dehyrdrating.

7. Desiccated or shredded coconut – Must be organic with no preservatives added. Can also be used to make coconut milk, the left over pulp can then used to make coconut flour and coconut butter if you have a high speed blender. Good source of protein & fibre.

8. Cocoa or Cacao – Get the best quality possible, great for making bliss balls, slices and homemade chocolate milk.

9. Nutritional yeast flakes – This little number is packed full of nutrition, especially B Vitamins, which are essential for energy production and the nervous system, and has a nice savoury flavour. Some even used it as cheese substitiute. I like adding it to savoury muffins, stews, casseroles or crackers. Easily obtained from a good health food shop.

10. Seaweed – Dulse flakes or nori seasweed sheets- Another great addition that is jam packed full of vitamins and minerals. I often add these to stews and seeded crackers. The seaweed sheets are great for making sushi rolls at home.

So get shopping and stocking that pantry with the essentials to start you on your journey.

If you need help with you or your child’s gut healing journey, book in for a free 15 minute call, email me or check out my work with me page to see if one of my programs are a suitable fit for you.

Chantal is a Certified Nutrition & Wellness Coach who specialises in working with stressed and overwhelmed mothers of immune & digestive challenged children to heal their child’ gut by implementing a wholistic personalised step by step plan.

The 4 lessons I learnt healing from Adrenal Fatigue

After many years of working solidly to rebuild my little man's immune system, I remember very distinctly the day I took a sigh of relieve thinking we were finally at a place with his health I could only dream about.

This was also the noticeable decline of my own health; although there were many earlier signs I chose to ignore.

Lesson 1 - Don’t ignore your body’s speech through physical dis-ease

Leading up to that that day, I was experiencing many symptoms of physical dis-ease, but I just brushed them under carpet until I could no longer ignore them. These symptoms were starting to impact my daily life and my ability to complete simple tasks. Some of these symptoms included things such as:

• Lack of energy

• Lack of enthusiasm

• Extreme exhaustion to the point of not being able to get out of bed after 10 hours of solid sleep

• Weight gain for no particular reason

• Brain fog, unbelievable brain fog

• Irregular cycle

• Emotional

• Angry and irritable for much of the time without obvious cause....think cranky pants mum CONSTANTLY...poor kids

• Inability to concentrate on a task for long periods of time

These symptoms were quite uncharacteristic for me, but I just put it down to the struggles of motherhood. With this in mind, my attitude was “ Pull up your big girl pants and get on with the job" whilst trying to keep the facade of a mother that had it all together (which clearly I didn’t)

I knew there was cause for concern when I woke up crying most mornings due to the sheer feeling of exhaustion and not knowing how I was going to get through the day, and quite often my husband would return home from work seeing a very similar picture.

After trying to implement a few self care strategies myself without any improvement, I consulted my qualified health care practitioner whom diagnosed me as having severe Adrenal Fatigue, stage 3 or 4 I believe. I thought she had lost her mind to be honest, especially when I was told recovery would take nothing less than 9 months but closer to 2 years because of the state I was in. My instant thought was,  “I’ll show her, I’ll knock this over in 3 months, just tell me what I need to eat and what supplements I need to take”.....ha ha little did I know.

Lesson 2 - Surrender, accept the situation and ask for help

This is how I spent much of my recovery time in the early days.

Having this diagnosis was almost like music to my ears as now I had an explanation for the symptoms I was experiencing. It also felt like someone gave me permission to just let it be. It was at this time my body then started adrenal crashing multiple times a week, which was quite scary initially as I did not understand what was happening. In simple terms this meant I was in an enforced horizontal position for most part of the day. I was physically unable to complete basic household functions or drive for periods longer than 10 minutes and virtually left me incapable of looking after my family. This killed me inside, but I now also knew that I had no choice but to surrender to the current situation rather than fight it nearly every minute of the day. I could no longer fight what my body needed, and instead, I gave in and showered it with whatever was required. I was unbelievably blessed that my mother was able to stay with me 3-4 days a week for 3 months whilst I rebuilt myself again. Initially I felt like such a failure having to accept this help, but this mentality was no longer serving me or my healing and once again practised the art of surrender.

My treatment plan as recommended by my health care practitioner included the following:

1. A nourishing diet, excluding GLUTEN, minimal grains, focusing on quality proteins, fats and abundant vegetables. Plenty of daily broth and fermented food.

2. Quality, broad spectrum probiotics

3. Adaptogenic herbs – the tinctures changed as my needs changed.

4. High doses of Vitamin C

5. Antioxidant supplementation

6. Acupuncture

7. Rest as much as was needed, sometimes this was napping 4 hours in the day or multiple little naps until I became stronger and was able to sustain stable energy throughout the day.

Please note, I provide this purely for information purposes, seek guidance from a qualified health professional if you think you are suffering from Adrenal Fatigue. Treatment for each person is very unique. This is what worked for me over a period of time.

Lesson 3 - Healing had more to do with my mind, than my physical body

It soon became clear that eating and supplementing alone was not going to aid my recovery but my mental and emotional well being was big a part of that picture. Initially I resisted this if I’m perfectly honest and thought it was a load of crap. As a type ‘A” personality I’m results driven, not method driven. Liking the method was irrelevant. If I wanted the result of feeling abundantly healthy and energetic again, I needed to do whatever I had to, and once again practised the art of surrender. At this stage I was starting to get pretty good at recognising when I needed to do this. Therefore I listened to what was being recommended to me and reaped the benefits.

My daily emotional well being practices looked like something like this;

1. Guided visualisations of being healthy and energetic- usually done whilst napping

2. Gratitude

3. Deep breathing, usually 1-3 minutes multiple times a day

4. EFT tapping

5. Mantra’s affirming health & vitality

Lesson 4 - Forget being superwoman

Prior to being struck down with Adrenal Fatigue, I loved to idea of being able to do it ALL and run a million miles a minute, but going through this experience has been one of my darkest and challenging times and I never want to experience it again. So once again I realised that this thought pattern was no longer serving me or my family and I let it go. I do what I can with ease, rather than push myself beyond my limits.

I now intuitively listen to my body, and in fact, she is my queen and I honour it. If it says it’s tired and showing any signs of physical dis-ease, I immediately stop, re-focus, re-group and get back to basics. I then become the priority over ANYTHING else and I feel no guilt for doing this, as trying to be selfless and ignoring my needs got me into a lot of trouble. So far, this practise is serving me well:-)

Full recovery did take me closer to the 2 year mark, but after 7-8 months applying ALL of the above I had sufficient energy to at least get through the day without crashing. I can still be prone to bouts of fatigue if I’m not tuning in to my physical & emotional needs quickly enough, but this is very easily resolved these days.

I am so grateful to have experienced this condition (even though I did not think it at the time, in fact I remember cursing it) and the lesson’s it has taught me. In every challenge there is a seed of benefit.

As mother’s we are so hard on ourselves and it’s time to just give you a break. We are doing the most important job in the world if, but in order to do that well, we need to look after ourselves first and it’s totally OK to tend your needs before anyone else. This is setting up very healthy boundaries for you. We are doing the best we can with what we know and have available to us at the time, and when you know better, you can then do better.

This whole experience has really amplified my belief that optimal health is so much more than what we eat, albeit it is super important and foundational. Being healthy is a combination of pillars and they all need to be in balance to experience health & vitality.

Just know that you “ARE ENOUGH” and you deserve to feel “AMAZING”, because YOU are WORTH IT.

XX

If you need help with you or your child’s gut healing journey, book in for a free 15 minute call, email me or check out my work with me page to see if one of my programs are a suitable fit for you.

Chantal is a Certified Nutrition & Wellness Coach who specialises in working with stressed and overwhelmed mothers of immune & digestive challenged children to heal their child’ gut by implementing a wholistic personalised step by step plan.

What is a Nutrition & Wellness Coach

I used to get these perplexed looking faces when I answered the question “What do you do?” or “What is it you are studying?

I could see on their faces that they had absolutely NO idea what I was talking about, and I get that, I wouldn’t have either until I started searching what I could do with my passion & love of eating wholesome healing foods.

 I desperately wanted to shout out from the roof tops what a difference it made to our family’s health and well-being and knew that if other families knew this information, they too could be encouraged to make small progress steps towards a wholefood/healing way of eating and experience abundant health.

That’s when I found the term a health coach or nutrition coach.

So, let’s delve a little deeper into what exactly a health coach is!

According to Wellness Coaches US, coaching is defined as;

“A close relationship & partnership with a coach, providing the structure, accountability, expertise and inspiration, to enable a person to learn, grow and develop beyond what he or she can do on its own”

A health & wellness coach focuses on mental & physical behaviours relating to nutrition, exercise & stress management. In my case, the focus is that of gut health and emotional well-being from a truly wholistic point of view.

It has also been defined that successful coaching takes place when coaches apply clearly defined knowledge and skills so that clients can draw upon internal strengths and external resources to make the necessary sustainable changes needed.

Any change in behaviour starts in the mind! It has been my experience that one of the biggest hurdles to overcome is clients believing in themselves & lacking confidence in their ability to actually make the changes they need to make.

“People are generally better persuaded by the reasons which they themselves have discovered than those that have to come to the mind in other”

Pascal Penses

Love this quote because it embodies what a successful coach is. That is, empowering the client so that they can come up with their own solutions rather than it spoon fed to them. It has also been proven that this idea promotes a longer sustainable change as the client will then take responsibility for making the necessary changes.

A nutrition & wellness coach does NOT diagnose or prescribe. This is the role of a qualified health practitioner.

In Summary, a health coach empowers and provides a line of questioning which is designed to help the client discover, dream, design & identify their strengths and potential solutions. The responsibility for initiating change lies with the client.

 The coach provides the structure, goal setting & accountability. The aim of coaching is to generate self awareness & empower the client to take responsibility for change.

If you need help with you or your child’s gut healing journey, book in for a free 15 minute call, email me or check out my work with me page to see if one of my programs are a suitable fit for you.

Chantal is a Certified Nutrition & Wellness Coach who specialises in working with stressed and overwhelmed mothers of immune & digestive challenged children to heal their child’ gut by implementing a wholistic personalised step by step plan.

4 easy steps to ensure your child is getting the best nutrition possible!

If you are anything like me, starting out on our wholefood journey was incredibly confusing and daunting, don’t eat this, don’t eat that, eat more of this, include this superfood etc. Everything I thought I knew about food almost had to be thrown out of the window. It all just became too much, sometimes to the point where I was paralysed and did not know where to start, so I didn’t!

And the reality is, it just does not have to be that way. It’s actually really simple.

Here are 4 easy steps to ensure your kids are getting the best nutrition possible:

1.        Variety – Food should be selected from a wide variety of sources each day. It is also important to choose a variety of foods within a food group, e.g. don’t just eat apples every single day, try to include at 2-4 different varieties from each food group. By following this simple principle, you ensure you are obtaining a range of essential nutrition.

2.        Wholesomeness – This essentially means that the food needs to be as close as possible to its natural state. For example if choosing a sugar source, choices such as maple syrup, raw honey or rapadura would be better alternatives than white refined sugar.

3.       Unprocessed – The ideal diet should not rely heavily on processed, packaged, tinned, frozen, take-away or pre-prepared foods. The less processed the foods is, the more nutrients it will contain. Additionally the less processed the food is, the less additives and preservatives it will contain which are so incredibly damaging to one’s health.

4.       Individuality – this simply means eat what is right for you! What is one man’s medicine can be another man’s poison. Things to consider when looking at individuality are:

• Digestion & Absorption

• Sensitivities & Allergies

• Medications currently being used

• Quality, cost & availability of food

Fresh fruit and vegetables

As a family we don’t prescribe to any particular diet, we just focus on the above principles and eat real whole food and include as many healing foods on a daily basis such as broths, ferments, quality protein, good fats, plenty of vegetables and minimal fruits.

In addition we tend to limit our grains and if we do eat them, they are of a gluten free variety.  I ensure that they are properly prepared, i.e. soaked or cooked in broth to ensure they are easily digested and the nutrients from the grains can actually be absorbed!

There is definitely no refined sugar by choice, however if it consumed outside of the house at parties etc, I'm not going to sweat it! Honey, maple syrup and other forms of natural sugar such as panela and coconut sugar are used, but only in small quantities. Even though they are natural sugars and have amazing vitamins and minerals, they are still a sugar and needs to be consumed in moderation.

I also ensure we eat the best quality available, i.e. eat grass-fed meat as opposed to normal conventional meat and buy fruit and vegetables  according the to the clean fifteen and dirty dozen list. That list can be viewed here.

Personally I’m not a fan of “superfoods”. In my humble opinion, any food you are eating as close as possible to its natural state is a superfood. We don’t need the fancy stuff, but absolutely no harm including them to boost the nutritional content of the food.

Happy eating! XX

Chantal is Certified Nutrition & Wellness Coach with a special interest simplifying and implementing gut healing nutritional protocols using a personalised wholistic step by step Healing Transformational Program.