Eat Bread? Why…Yes!

sourdough boule

One of the most common food groups that participants of The 30 Clean want to reintroduce back into their diet is grain of some kind. Many people miss bread. However, many also fear the reintroduction of bread will mean bloating, gas and other possibly uncomfortable symptoms. So, what is the best way to introduce bread back into your diet and is there any health benefit?

First, it is important to be mindful during the reintroduction phase, so you can understand if you have any potential intolerance or allergy to grains or gluten. I personally believe sourdough bread is one of the best ways to reintroduce wheat to your diet. Why sourdough bread? The answer is found in the bran part of wheat called phytic acid. It is a safety mechanism that protects the seed but makes it extremely hard for our bodies to digest. In commercial breads, wheat flours and grains, phytic acid is what inhibits enzymes that are needed for the breakdown of proteins and starch; making it difficult to digest. Phytic acid also binds to minerals such as calcium, magnesium, iron and zinc making these important nutrients unavailable for the body to absorb.

But sourdough bread actually predigests the flour and reduces the phylates, which makes this bread easier to digest and releases those necessary micronutrients. Sourdough bread is actually an ally and the wild yeasts in the sourdough starter neutralize phytic acid while the bread rises over a 12-24 hour time period. So, sourdough bread may actually be okay for those intolerant to gluten and it may aid in digestion instead of inhibiting it. Now when you think of piping hot sourdough bread with grass-fed butter, you can actually feel good about the decision to eat it!

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Sourdough bread is truly EASY to make. It just takes intention. I mix up my bread in the morning (a process that only takes about 10 minutes ) and let it sit overnight while the fermentation of the starter does its magic. In the morning I bake it and the smell of freshly baked bread brings smiles to everyone’s face. It has become the most asked for bread that I have made over the years. The ingredients are simple too- flour, water, salt, coconut oil and honey. So when you are ready to reintroduce wheat, give sourdough bread a try. You really can make delicious and nutritious bread that you and your family will not only enjoy, but mostly likely not feel any uncomfortable symptoms from eating.
The sourdough recipe can also double as pizza dough, tortillas and hamburger buns, giving your family healthy choices instead of store bought breads containing artificial ingredients, high fructose corn syrup and rancid oils that affect your digestion and your health. Get your sourdough recipe HERE and let me know how you like it! Don’t forget to spread it with fresh homemade butter! Don’t forget your sourdough culture, which you can purchase HERE. Once you have your first starter, you will have it forever as long as you take care of it. There are actually starters that are over a hundred years old. Shows just how ancient this bread really is!

Enjoy friends- and if you have any questions- feel free to send me a message.
~ Chris Williams

 

What does stress do to the body?

How the Body Responds to Stress

Relax
Stress or the “fight or flight” response isn’t just a feeling or a thought. It’s an actual chemical response  of hormones that your body produces when it’s met with a challenge. Sometimes that’s actually good. If we are faced with needing to run from a dangerous situation or need to react quickly, those chemical messengers kick in and can be life saving. The main stress hormone is cortisol. Cortisol is a messenger that tells our immune system to gear up for a challenge. The immune system responds by producing inflammation and then after the challenge is over, cortisol tells the immune system to calm down. The problem occurs when our body stays in this stress response from the bombardment of activities that come at us that are not life threatening.  Responding to acute stress is healthy. Chronic stress is damaging to the body and our immune system. Constant work, sleep deprivation, diets high in sugar and refined carbohydrates, too much time on the computer, issues at home or work, the list goes on and on.  Your immune system never really gets any down time. Eventually after being on too long, it goes rogue and starts attacking your own bodily tissues. We end up with a myriad of symptoms like weight gain, adrenal fatigue, insomnia, headaches, chronic aches and pains, digestive issues, skin issues, muscle pains, chronic fatigue and even hormonal imbalances. So how do we reduce this stress response?

We need to adopt daily stress-relieving strategies.

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Create space for self-care: This is critically important. You need down time and time to refresh and fill your own tank to keep you healthy. When you are constantly taking care of others, giving your energy to work and not taking care of you, your immune system is on overload. Self care is not a luxury, it is a necessity for optimal health.
Here are a few of my favorites:

Get a massage: Therapeutic massage is not just for birthdays. It is an important component in activating the relaxation response and inviting your body to heal. Healing only takes place during the “Rest and Digest” (Parasympathetic response ) of your nervous system. Massage shifts your body from the stress response to the relaxation response and invites your body to heal and let go of stress held in the body and the mind. To book an appointment just click on book an appointment.

Breathing: When you find yourself overwhelmed with stress, take a moment to connect with your breath. Concentrate on breathing in and out until your anxiety has calmed. Centering prayer and mindfulness meditation are wonderful ways to stop the stress response and bring the mind back to the present moment.

Go for a walk outside: Just moving your body can help you literally “walk off” your stress. Breathing in the fresh air, enjoying the sunshine and the birds singing and feeling your body move brings a new perspective to any stressful situation.

Enjoy a Hobby: What do you enjoy? Knitting, crafts, photography
Whatever feeds your creative side that is enjoyable shifts that fight or flight energy into a creative way to process it.

Music: Amazingly, half an hour of listening to music can reduce your cortisol levels. Choose something soothing and relaxing and notice how your body relaxes.

Gratitude: When you feel over whelmed by the day or an event, take a moment to shift into gratitude. Write down 5 things you are thankful for. You might even find that the situation that is causing your stress is an agent for bringing more gratitude into your awareness. Gratitude shifts the focus. You can not be mad and grateful at the same time.

Gentle exercise: Try yoga or stretching. Just getting up from your chair and stretching the body for 10-15 minutes can do a world of good.

One of my favorite things to do seasonally for my own self care is to schedule a retreat by myself. I go to a lovely place called the Well of Mercy where I take 2-3 days to decompress, regroup and get centered again. I try to go twice a year. When I return home I find that I have a renewed clarity on items that have been on my mind, a renewed gratitude for my life and am ready to give more love to my family and energy to my clients. Find a sacred space that speaks to you. Your family and your health will thank you!

SIGN UP & SAVE 20%

When you choose the Shine Wellness Program you get a MONTHLY 1 hour massage for $49 or a 90 min. massage for $75. No contract, no sign up fees and cancel at anytime. Your debit or credit card will auto draft on the same day each month and you will be making self care a priority for YOU!

If you want an additional massage each month you will get the same discounted rate.

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Shine on friends!

Chris

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