Have you been wondering how to make a paleo banana bread moist, soft, and delicious? How about a banana bread for anyone with acid reflux or any other digestive issues? This will be the bread for you! Simple ingredients and really easy to make!
Ingredients:
3 medium bananas 1/4 cup and 1 TBS egg whites 2 TBS olive oil 2 cups almond flour 1 TBS baking powder 1/2 tsp salt
Directions:
Using a food processor or bowl, put the banana’s in and mash them until smooth.
Then add in the rest of the wet ingredients – olive oil and egg whites.
Add the dry ingredients to the wet ingredients, until smooth and no lumps.
In a baking tin, at the ingredients and smooth out. You can grease the tin or add parchment paper.
Put in the oven at 350 degrees F for 45-50 min or until golden brown and test with a toothpick and if it comes out clean, it is ready.
Hi everyone! Here is my first what I eat in a day. I have been experiencing some acid reflux symptoms so I will be showing you what I eat in a day with acid reflux but also being a Celiac. I go through a foam rolling routine and even give you a great recipe for a paleo banana bread!
When some one hears the word “disease” it is automatically seen as an awful thing. Even though no one is ever wishing and praying for a disease to pop up in their body, life does happen and you cannot choose your genetics. So instead of only ever seeing the awful side of the disease you have, why not see the positives.
I was diagnosed with celiac disease just over 3.5 years ago, and in spite of having my ups and downs I have decided to change my mindset and start seeing the disease not as a blessing or a curse but something I am in control of (excluding going out to eat and being cross contaminated with food). I believe that my diagnosis of celiac disease has changed my lifestyle habits for the better, and here is why.
My diet has improved immensely. I’m not sure about you, but before I knew I had celiac disease I could eat the whole kitchen, including the sink. What’s even funnier, I never felt full, my stomach was a black hole. So when I saw a box of donuts I would eat the whole box, or go for seconds with dinner – sometimes even thirds. Even though I had a pretty well balanced diet, I still had the urge and craving to eat fast foods and sugar. All I wanted was the simple fast carbs and sugars to give me the quick energy because my body needed it after not absorbing any nutrients.
These days, I eat less processed foods (try to not eat too much of the processed gf products as most of them have a huge amount of sugar in them – you will learn how to make things gf in your own kitchen soon enough!). I eat a more whole food diet of fruits, vegetables, nuts and seeds, some beans (be careful of lentils as wheat can sometimes be found mixed in them), and lean meats. I’ve never eaten better, and I no longer have the urge to eat any fast foods or junk food as it usually is not gluten free.
I take sleep much more seriously and have so much more energy! I was always tired, really tired, taking naps in the day or falling asleep once 2pm hit. Growing up I was anemic and could never get my levels any higher no matter what I did. After going gluten free my iron levels are the highest they have ever been and I no longer feel the need to take a nap in the middle of the day. I usually have energy to last me the entire day now.
Before I knew about my celiac disease I was also having awful nights sleep. Not only was I exhausted throughout the day, but my body was not allowing me to sleep at night. Sleep is a huge component to increasing one’s immune system amongst many other functions within the body. I now take sleep very seriously as it helps my body heal from the damages within my gut. But also because I realize just how important it is for every day function and life.
I have picked up my meditation practice where I left it. I started meditating back in university to help me be more calm getting through my classes and exams. Once I passed and became a certified athletic therapist, my meditation practice slowly became something of the past for me.
Having a chronic illness can become exhausting, especially with having to think about what you are eating on a regular basis. As we all know by now, stress causes havoc on the body and it’s systems. Anything that may stress you out with your health, job, relationships or just life will have an effect on your bodies immune system along with all other systems. One way I have found to decrease this stress is through meditation, I really feel it on the days that I do not meditate. I can think clearer, make better decisions and my anxiety has decreased.
I have learned what real patience is. I have developed so much more patience for finding, waiting and making food. I have more patience for letting my body heal from it’s symptoms. I have more patience for not having as good of a day as yesterday knowing that next great day is just around the corner.
Everyone’s healing time is different, and because of this you will learn your very own patience with allowing it to heal in it’s own time. As I mentioned, I am 3.5 years into following a gluten free diet after my diagnosis and I still have symptoms pop up here and there. This may not be the same for you, but depending how long you were an active celiac before you found out, this may make your healing time a bit longer or shorter then someone else. Remember to be kind to yourself, you will make it over every hurdle, and every speed bump in the road.
Repeat after me: “My body will heal in it’s own time. Everyday is better than the last. My body is amazing.”
I no longer take the simple things in life for granted. I think back to the days when I went to a restaurant and would be so picky with the food options. If I could tell my younger past self to eat everything off the menu I would. One of the simple things I’m referring to is going to a restaurant and being able to order whatever you would like off the menu, and not have to worry about how it is being made in the kitchen. Simple things like going to a friends place or a party and not being nervous about how the food was made or what everyone else is dipping into the salsa while you are not watching it. Or even being able to go traveling and not have to worry a head of time about where you are going to eat when you get to your location.
The simple things I absolutely adore now is when I have food made for me by a chef and they bring it to me themselves, or having a friend or relative clean down the entire kitchen before they make me anything as a sign of love and respect. I get really excited when traveling and find a certified gluten free product in the store, or when I get to a restaurant and they tell me that everything on the menu is gluten free. If there is one thing that celiac disease has taught me in a great way is to never take anything for granted, so now even life events outside of food, I enjoy fully.
I am more aware of my body and listen to it more. I have had aches and pains before, but I never used to listen to them. When you have celiac disease and it feels like 20 small kittens are inside your gut scratching away at the lining of it, you begin to listen. I have learned what claws feel like and I know what my gut should feel like now on a gluten free diet. I do not see every symptom I feel as an autoimmune reaction to gluten anymore. I have calmed down and have started to take a few seconds to think through what it is that I am feeling and why it may be there. Then I do what I need to do for what my body is asking. My mindfulness practice has helped immensely with this one.
I have also started to learn to listen to my hunger cues through intuitive eating. This seems to be a trendy word now a days, but this is an important part of digestion and a happy body. As I mentioned, before I knew I had celiac disease I would binge eat everything in sight as I never felt full. I now know this was because I may not have been getting the nutrients my body needed. Until a few months ago, I kept up with this same habit, and it has brought on some other health issues because of it.
With the good news that my gut is healing, this means that my villi within the small intestine are able to absorb nutrients and my body can now become full. I have learned the hard way of listening to this cue, I was eating until I was overly full and to the point that my stomach was distended and very uncomfortable. I believe this has brought on the acid reflux I have been experiencing the last few months. Learn to listen to your hunger cues, your body will let you know when it needs food and when you need to stop. This comes with practice and I am no where near an expert at it as this can take a few years to truly perfect.
I have learned a whole new way of cooking and baking that is fun and delicious! I grew up working in a bakery and I would always stick to the baking and cooking rules of gluten. However, going gluten free threw a curve ball I was not expecting right at my gut but I have learned a whole new way of making food. To be honest, it’s so much fun! Experimenting with different GF grains, different fruits and vegetables that I had never heard of before 3.5 years ago, and experimenting with vegan, vegetarian, paleo and every cultured food there is. I have learned a new and great respect for all types of foods from all over the world, now that I cannot be choosy and picky with the food I eat. My diet is so much more varied, so much more interesting and delicious. The best part is that my gut microbiome is loving all the different nutrients it can digest now. Just wait, your taste buds are going to explode into happiness!
I have learned, and am still practicing, how to change my mindset from negative to positive. This is so unbelievably hard to do. Day in and day out I will have multiple negative thoughts run through my head. Mental health issues can be a part of celiac disease, but learning how to over come them is so very important. When a negative thought comes in I instantly tell myself, no. Then think of the positives of every situation or conversation I am in. Consistent negative thoughts everyday will have a long term effect on your mental health. Your body is going through enough as it is healing, there is no need to add more for it to think about. One way you can tackle this is by wearing an elastic band around your wrist and every time a negative thought comes in, snap it against your wrist lightly to stop your thinking process. Then replace it with a positive thought.
I have more of an understanding for anyone in pain, especially chronic pain. Regardless if you have an autoimmune disease, a chronic injury, or something your body is currently going through, being in pain everyday will wear on you. With what my body has been through so far, I have so much more respect for the people in the world that have not found the answer to no pain just yet. This has made me a better and more understanding therapist, friend, sister, daughter, niece, partner and stranger. Until you have been through it yourself, you will never truly understand what someone is going through. Not to mention everyone experiences the same thing different ways. Just always know that the end is near and your answer will come to you soon enough. You are feeling what you are feeling for a reason, it is not all in your head and you are not alone.
The most important one, I feel so much better! And you will too. I never knew what it was like to feel “normal” until I felt normal. I thought everything I was feeling was how it was supposed to be, and now that I know it is not, I am on cloud nine. I can think clearly, I’m not bloated everyday, my hair has never been so thick, my energy is back, my strength is coming back, and I’m starting to become motivated again. I truly cannot think of a better way to live and I wouldn’t trade it for the world because this is my world and I have worked so hard to learn how to navigate through it. Now I have the opportunity to maybe help just one human find their way through it too. And that is such an empowering feeling.
I know being diagnosed with a chronic condition at first can seem scary, unbelievable and leave you saying, “why me?” But once you start to live your new life, you will see and feel how much better you are and start to see the positives of having celiac disease or any chronic condition you may have. Don’t loose hope, there is always a rainbow after the storm. You will come to see it soon, and you will kick ass when it does.
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There are many symptoms that come along with celiac disease, but did you know that acid reflux and heartburn can be one of them? The last few months I have personally been experiencing more bloating after eating, waking up with phlegm in the mornings or coughing at night, and the newest symptom I have been getting is a sharp pain in my upper right abdomen.
I am still in the process of healing my gut as my TTG level is now at 28 (it should be 0-12), so it’s still high and causing damage to my small intestine. I have been having a wide range of symptoms which has caused me to try a wide range of different diets to fix the issue. One of the diets was paleo, for those of you who do not know, it is high in fats and low in carbs (no grains at all). I believe this caused havoc on my gallbladder and stomach having to break down so much good fats in my diet that I now have added issues (more on this in a different blog post).
Acid Reflux vs. GERD
Acid reflux can range in severity from mild to serious. Gastroesophageal reflux disease (GERD) is chronic and a more severe form of acid reflux. There is also heartburn which is a symptom of both acid reflux and GERD.
Acid Reflux
The lower esophageal sphincter (LES) is a muscle that connects the esophagus and the stomach. It is the muscle that is in charge of tightening the esophagus after food passes by it so the food does not come back up. If the muscle is weak or doesn’t tighten properly, the food can make it’s way back up the esophagus and thus making the effects of acid reflux.
Symptoms of acid reflux:
Heartburn
Cough
Sore throat
Bitter or sour taste in the mouth
Burning and pressure into the breastbone
GERD
The chronic form of acid reflux is known as GERD. This is diagnosed when acid reflux happens more then twice a week or there is inflammation in the esophagus. The pain caused by GERD may or may not be relieved with antacids or over the counter medications.
Symptoms of GERD:
Bad breath
Damage to tooth enamel
Heartburn
Feeling of food coming back up into your mouth or regurgitation
Chest pain
Persistent dry cough
Asthma
Trouble swallowing
Most people will experience heartburn right after something they ate or laying down right after they eat.
requested that all forms of prescription and over-the-counter (OTC) ranitidine (Zantac) be removed from the U.S. market. This recommendation was made because unacceptable levels of NDMA, a probable carcinogen (cancer-causing chemical), were found in some ranitidine products. If you’re prescribed ranitidine, talk with your doctor about safe alternative options before stopping the drug. If you’re taking OTC ranitidine, stop taking the drug and talk with your healthcare provider about alternative options. Instead of taking unused ranitidine products to a drug take-back site, dispose of them according to the product’s instructions or by following the FDA’s guidance
There are over the counter drug and prescription drug options. However, if you don’t want to be stuck taking drugs for a long period of time or want a more natural alternative, you could try the following:
First off, stop eating big meals before bed time. Eating huge meals, especially fatty or greasy foods right before bed is a huge recipe for disaster when you have acid reflux. Your body needs time to digest the food with you up right, the minute you lay down after a big meal it will increase the chances of the food coming back up your esophagus. Try to stop eating and consuming anything at least 2-3 hours before bed time to allow your body to properly digest the food you have eaten. The three top triggers for heartburn is large meals, fatty foods and late-night meals.
So onto the next point, large portions of food. When you eat a lot of food at once and your stomach becomes stretched causing the stuffed feeling and a distended stomach, this puts a lot of pressure on the lower esophageal sphincter (LES). This will happen with any large amounts of food, not just specific foods that will trigger your heart burn.
Now, fatty foods. This type of food sits around in your stomach longer which makes your body produce more acid to break it down and this will irritate your digestive system. Science has also shown that fatty foods will relax your LES which will in turn cause that increased amount of stomach acid to shoot back up your esophagus. This isn’t just the “bad” fatty foods either, this counts for the good fats as well like avocado, nuts, seeds, and oils. The good fats are good for your body, just everything in moderation…maybe don’t sit there with a jar of nut butter and a spoon until half the jar is gone like I have…whoops.
Common food that trigger heartburn:
Peppermint
Alcohol, specifically red wine
Caffeinated drinks like coffee, tea and energy drinks
Chocolate
Citrus fruits like oranges and lemons, amongst many others
Tomatoes
Black pepper, raw onion, garlic, and spicy foods
Some meats, as they are high in fatty acids and cholesterol
Some oils, small amounts of olive oil seems to be okay
High amounts of salt
Carbonated beverages
Some medications like Ibuprofen, asthma medications, progesterone, medicines for Parkinson’s disease, and certain supplements like iron and potassium
You might be thinking, what can I eat? Here are some foods to include in your diet:
Proteins from low-cholesterol sources such as salmon, trout, almonds, lean poultry, beans and lentils
Certain carbohydrates like fruit, vegetables, potatoes and some whole grains
Vitamin C rich foods from fruits and vegetables
Fruits high in fiber, magnesium, and potassium like apples, berries, pears, avocado, melons, peaches and bananas
Eggs, in spite of their cholesterol content, you could also opt for egg whites
Green vegetables like kale, broccoli, spinach, asparagus, and Brussels sprouts
Other lifestyle changes to help decrease acid reflux:
Do not over eat. Try having 5 to 6 smaller meals throughout the day instead of 3 massive meals a day.
Do not eat before bedtime and do not lay down right after eating. Allow 2-3 hours of digestion before you head to bed, once you lay down it’s harder on your body to digest the food you have just eaten. Allow the food to pass through your stomach first to the small intestine before you lay down.
Exercise. If you are over weight this will put pressure on the LES and therefore cause heartburn. But also keep in mind you should allow your body to digest the food for 2 hours before you exercise vigorously as this may increase the likelihood of acid reflux. Abdominal work such as sit ups or leg lifts will irritate the stomach, same with jogging as this will have the contents in your stomach slush around and this will cause the contents in your stomach to go back up if you have a weak LES. However, this is not an excuse to not workout, physical exercise is a must need in each day, just be sure you allow your food to digest for at least 2 hours before you do any exercising, a light walk will be okay right after eating.
Going along with exercise, try to not sit in a crunched position at your desk or in poor posture right after eating as this will put pressure on the LES. Also, try to not wear any clothes that are restricting on your belt line as this will also cause pressure to your stomach.
Eat intuitively. Do not eat with the TV going or YouTube, no distractions such as your phone or reading. Just you and your food should be at the table. This will allow your body to be more aware of it’s hunger cues so you do not eat so much food that you end up with a distended stomach.
Remember that learning why your acid reflux happens and how to control it may help decrease discomfort of acid reflux. Try some simple lifestyle changes to decrease your acid reflux, and know that having it every once in a while is no cause for concern, but when you are experiencing it 1-2 times a week for an extended period of time, it is time to call your doctor to speak about your symptoms. Pain in your upper right abdomen can be acid reflux but it may be another condition including your liver or gallbladder, so it is always a good idea to consult with your family physician.
As many of you may know already, I am a Certified Athletic Therapist and Registered Massage Therapist. With the month of June being Athletic Therapy awareness month (I realize it’s July by the time I uploaded this, but the world is a bit different right now), I thought I would make a video explaining what athletic therapy is, the difference between athletic therapy and physiotherapy and how to become an athletic therapist. Enjoy!
Hello everyone! One of my favourite treats growing up was a lemon loaf, so naturally I have found a way to make it so I can eat it again!
Ingredients:
1.5 cups of self raising flour (I used the free from brand from England) 1/2 cup cane sugar (or any kind of sugar you have in your cupboard) 2 flax eggs (2tbs flax seed ground up and 6 tbs water) 75 ml neutral tasting oil – I used sunflower oil Zest and juice of 2 lemons Icing Sugar: 6-8 tbs cane sugar (depends how sweet you want it) Juice of 1/2 a lemon 6-8 tbs coconut oil (depend how much icing you want)
Directions:
Put all the dry ingredients together, mix the flour and sugar together.
Make your flax eggs and set them aside until they gel together.
In a separate bowl, mix in the oil and the zest and juice of the lemons. Once the flax eggs are ready mix them in with the wet ingredients as well.
Now mix the dry with the wet until it makes a batter consistency. Then place in a loaf baking pan with parchment paper lining the tin.
Put in the oven at 350 degrees F for 30-35 min or until golden brown.
While the loaf bakes, make your icing. Melt the coconut oil and mix in the lemon juice and sugar. Now place it in the fridge until it hardens.
Once the loaf is baked, let it cool before you place the icing on top. Enjoy!
I have been asked this a lot in recent years, which is so great to see because our college is still quite small, it’s starting to become larger but more the merrier!
Schooling
First things first, you need to go to school to become an athletic therapist. Here in Canada, you will need to complete a 4 year Bachelor’s of Applied Health Sciences Degree (BAHSc(AT)) at one of the following colleges and universities:
Camosun College Ms. Connie Klassen Centre for Sport and Exercise Education 4371 Interurban Road Victoria, British Columbia V9E 2C5 Tel. (250) 370-4728 Fax (250) 220-2501 Email: klassenc@camosun.bc.ca Website: camosun.bc.ca
York University Dr. Loriann Hynes 326 Stong College 4700 Keele Street North York, Ontario M3J 1P3 Tel. (416) 736-2100 ext. 22734 Fax (416) 736-5996 Email: lhynes@yorku.ca Website: www.yorku.ca
This program is accredited for the following entry methods only: Athletic Therapy Certificate embedded as a major within a four-year York University Kinesiology degree
University of Manitoba Ms. Jacqueline Elliott 102 Frank Kennedy Centre Winnipeg, Manitoba R3T 2N2 Tel. (204) 474-9143 Fax (204) 474-7634 Email: Jacqueline.elliott@umanitoba.ca Website: umanitoba.ca
University of Winnipeg Mr. Ben Trunzo 515 Portage Avenue Winnipeg, Manitoba R3B 2E9 Tel. (204) 786-9249 Fax (204) 783-7866 Email: b.trunzo@uwinnipeg.ca Website: uwinnipeg.ca
Mount Royal University Dr. Mark Lafave 4825 Richard Rd. S.W. Calgary, Alberta T3E 6K6 Tel. (403) 440-6500 Email: physedinfo@mtroyal.ca Website: www.mtroyal.ca
Université du Québec à Trois-Rivières Dr. Philippe Fait Directeur de programme, concentration thérapie du sport Département des sciences de l’activité physique Université du Québec à Trois-Rivières 3351 Boulevard des Forges, Trois-Rivières, QC G9A 5H7 Téléphone : 819 376-5011 Sans frais : 1 800 365-0922 Email : philippe.fait@uqtr.ca Website : https://www.uqtr.ca/
I personally went to Sheridan College in Brampton Ontario and can speak of my personal experiences at this college. It was a fantastic program, and I had the pleasure of having both Kirsty McKenzie and Dr. Loriann Hynes as professors, they are both absolutely lovely if you will be contacting them from the list above. The facility at Sheridan college is one of the best in my opinion, there is a gym and clinic full of some of the best equipment, including an underwater treadmill (mind blown, I know). There is also multiple dedicated spaces for classrooms and labs in the program.
How do I get into the program?
Now keep in mind, I started at Sheridan College in 2008, so things may have changed since then considering that was 12 years ago (holy crumbs). But I have looked up the recent requirements on Sheridan’s website, they go as follows:
Admission Requirements
Applicant Selection
English Language Proficiency
Program Eligibility Ontario Secondary School Diploma or equivalent, including the following required courses: • English, Grade 12 (ENG4U) plus • Biology, Grade 12 (U) plus one of: • Physics, Grade 12 (U) or • Mathematics, Grade 12 (U) or • Chemistry, Grade 12 (U) plus • Three additional Grade 12 credits at the U or M level • Minimum 65% in each course Or Two semesters of postsecondary education including required courses with a minimum 65% in each course.
Eligible applicants will be selected on the basis of their previous academic achievement (the average of their six highest senior-level credits, including required courses). Co-op experience related to Athletic Therapy is strongly recommended. Applicants must attend an information session.
All applicants whose first language is not English must meet Sheridan’s English Proficiency Requirements. Refer to the website for full admission requirements.
What do I learn in the program?
Once you are in the program you will have a wide range of classes over the 4 years all progressively becoming a bit more difficult but perfectly piecing it all together.
Your first year is your basic sciences including, biology, psychology, physiology, biomechanics, nutrition, protective equipment and bracing, and exercise physiology. Then for the remainder of years 3-4 you ill be taking multiple levels of all the following classes: anatomy, pathophysiology, emergency care, conditions, therapeutics exercise, modalities, biomechanics, psychology, assessment and rehab, manual techniques along with clinical and field placements. All classes will be in the form of classroom lectures and labs.
You have made it through the jam packed 4 years of awesome education, congratulations! Now you have to prepare for the national exams. The exams will test your knowledge in CATA’s scope of practice and competencies in athletic therapy. This process ensures that successful certification candidates have demonstrated basic competence in athletic therapy and ensures the safety and care of the public when providing athletic therapy services to Canadians.
Now, when I was completing my national exams, we were required to do a 200 multiple choice question written exam and the next day we would complete practical exams in both field and clinical. If my memory serves me correct, the field practical exams had 2 taping, one emergency, one non-emergency and I think an on field assessment. The clinical exams included an assessment and an acute treatment and chronic treatment (return to play) of the condition you assessed.
However! Times have change and now the exam is just a 200 multiple choice question written exam. I personally think the association should have kept the practicals in there, but that is just my input.
Then once you pass everything, you are now a Certified Athletic Therapist, CAT(C). Yay!
What is the difference between Canadian and American Athletic Therapy?
Here in Canada we are referred as certified athletic therapists (CAT(C)) under the Canadian Athletic Therapist Association (CATA) and in the states they are known as athletic trainer certified (ATC) under the National Athletic Trainers Association (NATA).
There are a lot of blogs out there that are or have shared their wellness journey’s and I realize some of them can be construed as not health and wellness or they don’t need to be doing this journey because from the outside they look healthy and happy. Key phrase here is from the outside, we never know what someone is going through on the inside because we cannot see it.
This is actually a very vulnerable post for me, but I think if I am up front and honest about how I have been feeling the last few years then maybe it will help someone else have the strength to do the same. For those of you who do not know, I was diagnosed with celiac disease just over 3 years ago from this post date. The first year after being diagnosed I was relieved, and had a great year of feeling better then I have ever felt – I finally knew what it felt to be “normal.” But then I went out to eat one day and long story short I was given the wrong bread and I became ill for 8 months after. Since this incident I have not been able to get myself back on that high feeling, and instead I seem to have hit a plateau of, “things are the way they are and this I just how it is going to be from now on.” It seemed like no matter what I did my symptoms would get a bit better but then come back, for a lack of better words, in a raging shit storm. I have not been able to get my TTG levels to drop in my blood (antibody test for celiac disease) for over 2 years. This has discouraged me and made me unmotivated because it just seemed like, no matter what I did, my levels were not going to drop any lower and I would always have symptoms appear out of no where. One day I’d be happy go lucky and feeling great and the next it was like I had eaten the wrong bread again.
I guess the best way to describe this is by explaining what I used to be like. I was very active and loved it, I loved going to the gym and playing sports, I never stopped moving. I woke up excited about life and used to get up around 5:30-6:30am on my own without an alarm and never hit the snooze button. I would wake up and think, I’m going for a walk or just excited about what it was I was going to eat that morning.
Now, as I’m sure you can guess, it is the opposite. Over the last 2 and a bit years I have lost motivation and drive, I was always physically and mentally exhausted or not feeling well. It became very hard to get out of bed and I was always hitting the snooze button. I stopped being active and doing the things I used to live for, I became lost. I know having a physically demanding job that I absolutely love did not help with my motivation to be active, but I used to be able to look past this and still get to the gym and do something for me.
I really feel as though it took the pandemic and being forced to stop working for me to realize where I had brought myself. When I was forced to stop I then started to feel all my aches and pains in my body. My left shoulder keeps going numb with neck pain and my right hip will scream at me if I do too much sitting or moving. The kind of pain that will make you wince and look as though you have aged 50 years over night. As an Athletic Therapist I know and have seen this all too often with my patients and know that I have lost my strength, mobility and flexibility. Once I build these back up and correct my muscle imbalances, I will live up to my last name of Walker and be an unbeatable Jedi again. I have been on again, off again, bloated with mental challenges and brain fog, anxiety, decreased motivation and drive, and decreased focus. If there is anything I have noticed over the last few years it is that the gut brain connection is a true and serious thing.
However, with all of that being said, I am happy to state that as hard as things have been in the past they are improving and from this day forward I will not accept anything but. It is going to be challenging and I will of course still have off days – but I will not let them drive me away from my goal of becoming strong and happy again.
So you may be thinking, how are you going to do this? Excellent question, here is how:
Fitness: I will be working on my muscle imbalances and correcting my biomechanics. I will be doing this through mobility, flexibility and strength. There needs to be an equal amount of all of these to have a well balanced musculoskeletal system. So I will be making myself a fitness plan that will include all three of these components.
Nutrition: I have been dabbing into this component for the last 2 months already and I am happy to state that following the diet I have been doing has helped to decrease my TTG antibody levels in my blood and increased my iron. There is still a lot to improve in this department but it is a start! For the first 3 weeks I followed the hypoallergenic diet without consuming any grains. I was to cut out processed foods, dairy, certain meats, eggs, soy, peanuts, corn, tomatoes, artificial butters and sweeteners, refined sugars, and glutinous grains (obviously for me) but the naturopath had me cut out all grains just for the first 3 weeks. I followed this to a T and even continued it past the 3 weeks because of how much better I felt, but then, my digestion started to go wonky again and my energy has dropped. This is why I feel these full on restrictive diets are not meant to be eaten forever (other than the food you have to avoid for health reasons).
Science actually shows that if you are under eating you will have immune problems and digestion issues. It may seem like you have a food intolerance but in reality your restrictive eating will cause digestive issues because the digestive system is not receiving enough energy, and if it does not get enough energy it cannot properly extract the nutrients your body needs to function. Mind.Blown. Therefore, I have decided that following a very restrictive and paleo diet long term is not the way to go for me. I believe my TTG levels being high is due to cross contamination in food that is processed and made in restaurants that are not careful. Also, having a very restrictive diet has made me very anxious around food, I’m always afraid whatever it is that I am eating will cause food intolerance symptoms. I know I do have some food intolerances because after eating certain things like corn and oats, I instantly have full body autoimmune symptoms. However, I do wonder, if I get my TTG levels to lower to zero, will these intolerances go away? Because technically once I get those levels to zero, that means my gut lining has finally healed and it will be able to digest food properly again. So as long as I stay away from my kryptonite, gluten, I should be okay to eat a variety of food again without feeing sick. That thought actually makes me so excited and pumped to get my gut lining healed.
Mindfulness: This one is HUGE! I have been trained in transcendental meditation and started doing it back when I was in university as I used to have a huge amount of exam anxiety. This technique helped me get through my certification exams, and to be honest, I stopped doing it, and that was a big mistake. I told myself I was way too busy and did not have the time to sit and meditate for 20 minutes twice a day, but this is the exact person that needs to make time for exactly this as they typically need it the most. Since I have started meditating again, I cannot even begin to explain the benefits I have experienced in my everyday life. My thoughts are clearer, I do not snap as much if at all, I’m positive, focused and motivated. Mindfulness does not just have to do with meditation, it also includes living intuitively. If you have a negative thought come into your head, change it right away for a more positive one. If you are overworked, cut your hours. Our bodies need us to start living more intuitively because we all need to start listening to our bodies and giving it what it wants and needs.
These are the three ingredients to not just my wellness journey, but I believe everyone’s. If the health of our mind, nutrition and fitness does not exist, then we are more likely to develop muscle imbalances that will cause injuries. We may have a leaky gut or improperly functioning digestive system because we are not fuelling it properly or moving to help stools pass through your bowels or have a horrible gut brain connection where now the health of your gut effects your mental health and vice versa. All three of these components are absolutely essential for an overall well balanced health and wellness plan, you cannot do one without the other. It only took me siting down and writing this blog for me to truly make this connection. I always tell my patients to include all three but it has really clicked with me as to why.
Regardless if you are on a wellness journey of your own or want to see me through mine, I hope you find what it is you are looking for, because the sun really is brighter on the other side.
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Here is a video of me on my YouTube channel talking about what celiac disease is and highlighting some of the main facts that I think everyone should know about it.
Please Keep This Disclaimer in Mind:
Articles are for educational purposes only and are not intended to diagnose, treat, cure or prevent diseases. We cannot and do not provide medical advice or specific advice on products related to treatments of a disease or illness.
You must not rely on the information on our website as an alternative to medical advice from your doctor or other professional healthcare providers.
You should never delay seeking medical advice, disregard medical advice or discontinue medical treatment because of information on our website.
It is your responsibility to consult with your professional health care providers before starting any diet changes, exercise or supplementation program, and before taking; varying the dosage and / or ceasing to take any medication.
We do not collect any personal information or store cookies. You can turn off cookies on your web browsers.
When was the last time you truly stopped and started living in the moment? I’m not talking about the things we do on a regular basis to make us “stop”. Things that do not count as a true stop are: going to bed and sleeping, a 15 min break in the day, eating, watching TV, reading or finally taking a breath once you get your kids to their soccer game. It also does not count if you plan a jam packed vacation with something planned every single day, I have been there and done that, I can tell you that is not a break it is an adventure. Usually you need a vacation from your vacation in this instance.
What I’m talking about is having a day where you had nothing planned at all, you wake up and just do the things that come to your mind that day. Nothing to do with work or scheduled appointments, where you literally had absolutely nothing to do that day. To be honest with you, I do not remember the last time I had a day like this even during the times right now with living through isolation and not working, somehow I have found a way to still be working on something. Blogs, YouTube channel, videos, Instagram posts, recipes, gardening, you name it, I have found it to keep myself busy.
Staying busy isn’t necessarily a bad thing, it helps to keep us structured and in a routine, but when you are only keeping yourself busy, this can take a toll on your body.
It is always very difficult to just stop; stop doing and start being. Stopping allows you to take in the true beauty of life, without feeling like you need to produce something or tend to someone else’s needs. Stopping may allow you to see the little things in life that everyone passes by everyday but never takes any notice to it because we are all just so busy. Things like that mural on the wall of the coffee shop you go to everyday, the different bark on a tree trunk that you walk by everyday, or noticing just how tired you have been the last few months while being too busy to notice it.
In the Western world, we value our work more than we cherish the time spent with a loved one. If you think about it, it’s really quite sad. All we do is work, work, work and then work some more. We are all guilty of exactly this, we make productivity our priority of everyday, this then does not leave much room for living in the now because we try to fit in as much as we can into one 24 hour day. What happens when we do not finish everything on the list for that day?
We scrutinize and bully ourselves into thinking that we did not accomplish anything that day, when in reality, we did. You think to yourself: I got ready and went to work, got only 90 of the 100 projects I set out for myself today done and had a busy day running around. When maybe we are looking at this all wrong, what would happen if we started celebrating the small victories of each day? Instead, think to yourself: I woke up today, brushed my teeth (or at least I hope you did), went for a 15 minute walk or walked/biked to work instead of driving, I went the whole day not thinking one negative thought, I stretched for 5 minutes, and finally sat down to meditate today. Why don’t we ever feel happy for the little things in each day?
It’s a bit ironic that we work to enjoy the simple things in life and yet here we are working our buns off and never taking a break. To live a full and peaceful life, we need to stop and look inside ourselves and remember exactly what it is that lights the fire within us. This is the big part of having a mindfulness practice everyday, it allows you to have that 15 or 20 minutes in the day to truly stop what you are doing and observe your breath or just how busy your mind is with all of the thoughts running through it. If you do not have 15-20 minutes, try 5 minutes to start.
So I’m going to ask you to stop and consider the last time you truly stopped what you were doing to just be in the moment. If taking a staycation is not an option for you right now, here are some things you can do to live in the moment each day – no technology aloud.
Take a day off and go to a park or museum.
Make a one day self care plan, think of it as a spa day at home. It can include naps, mediations, pedicures, reading, calming music and walks.
Go on a silent retreat – I personally have not been on one of these but my brother has and absolutely loved it.
Get into nature – move and breathe in it, then be still with it. Listen to the different noises, see the scenery and smell scents it has to offer. Like wind running though the leaves, water falling off a cliff or down a stream, the strong and beautiful scent of that massive lilac bush next to you or the stunning view of a sunrise or sunset.
Take 3 hours and do something creative like draw, paint or play an instrument.
If you cannot take a full day or a few hours, not a problem, start by doing something just for 5 minutes a day. I can almost guarantee if you do this, you will see and feel the benefits of it and that 5 minutes will turn into 15-20 minutes. Do things like a meditation practice, breath work, sit in silence while you concentrate on one object like a lit candle, draw or colour, play an instrument, or writing in your journal.
If you feel like you do not have time for any of the above, then you my friend are the exact person that needs to make this a priority. If you make something a priority in your day, I can guarantee you it will get done. What is stopping you from giving this a try? The fear of missing out on something or the opportunity to “get something done?” You may learn something about yourself if you give this a try, so set aside some time every week to stop doing and start being.
LEW's Life 