Gut Health 101

Untitled design (21).png

Everything begins and ends in the gut.  In fact, our second brain is the center of our gut and is home to the central nervous system and is actually larger and more powerful than the one in our skull. It holds the power to 3/4 of our immune system. The gut is also the first place we should look when we are experiencing chronic disease and inflammation.  When our digestive tract has been compromised our whole immune system can be compromised.

The foundation of gut health is understanding digestion. Digestion starts in the mouth when food is mixed with saliva. If we rush or hurry through a meal, we have not properly started the digestive process. Slowing down and chewing food is the core principle of digestive health.

Once the food leaves our mouth, it travels through your esophagus into our stomach. Your stomach is the mixing bowl where your liver, gallbladder, and pancreas secrete enzymes to break down your food into bile. If any of these organs are inflamed or compromised, they also cannot break down your food properly and will lead to constipation, gas, diarrhea, or chronic bloating.

Beyond the organs are your intestines. The large and small intestines. Let's take a quick look into the gut and it's four major parts.

  • The intestinal wall is the lining of the digestive tube. 
  • Intestinal flora is the good bacteria that live in the intestinal wall AKA microbiome. 
  • The Gut's lymphatic system or Gut associated lymphatic tissue; GALT
  • Nervous system or small nerve fragments that are spread throughout the gut

If any of the four parts of the gut have been compromised, your immune system will be notified and your body will start to become inflamed. You may start to experience light digestive discomfort or bloat to begin however, if not addressed properly if can morph into many other symptoms.

  • food allergies
  • indigestion
  • bloating
  • Inflammation of the joints
  • depression and anxiety
  • auto immune disorders - Celiac, Chrohn's, MS
  • skin conditions like psoriasis, eczema, and acne

These signs and symptoms of gut inflammation should not be taken lightly. Predominantly referred to as "Leaky Gut" this type of inflammation will definitely effect the long-term health of your body and your brain.

What is Leaky gut really? Leaky gut is simply a penetration of the intestinal wall, or the most important wall in our body. A colon contains these hair-like tight junctions that help ward off toxins from poor nutrition and uncontrolled environment. When they have become inflamed it starts to pry the junctions open and can create tiny cracks in between the junction. Instead of digesting and dumping the toxins through the body, they can slip through the cracks and into the bloodstream.  This is ultimately where disease begins. 

Things that can disrupt the gut lining:

  • exposure to BPA and other toxic chemicals
  • pesticide exposure (non-organic food)
  • antibiotic overuse
  • stress
  • chronic infections
  • alcohol
  • caffeine
  • sugar
  • gluten (for some)
  • dairy (for some)

Indefinitely, avoiding these things will help the healing process, however it's important to understand that healing takes time. The gut heals in stages. We have to reduce the inflammation first and the allow the lining the opportunity to heal properly.

The best place to start is from the beginning.

My foundation of gut health can be found in my free 5-day fix to beat the bloat. This will give you my core principles of gut health before you get too deep. Follow these for a few weeks to notice significant changes in digestive health. 

Beyond that if you still are experiencing symptoms, I recommend purchasing my 7-day Flat Tummy Food Guide. This is an incredible jump start to healing.

The guide includes:

  • A clean out list
  • Daily protocols to detox
  • A healing foods grocery list
  • 7-day meal plan; breakfast, lunch, dinner, and snacks
  • Over 20 of the best gut healing recipes that I have tested over time

This guide is normally $75 but for a limited time, I am offering this guide at $35. Get your copy today and let's get healing!

Following my JRW lifestyle guidelines, along with your personalized program will remove all of your struggles and symptoms and help you thrive. I know what it feels like to live every day in a constant struggle. Let me guide you towards better health and wellness so you can enjoy life again. XO Jaclyn Renee 


granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below!

Chicken Bone Broth

Almost every week, at the beginning of the week, I roast a whole chicken and try and make as many meals out of it as I can. I purchase my chickens from Bob Boles who owns this adorable little farm called The Grazing Life in the north end of Rochester, MI. I've seen the farm, walked the grounds, and know the owner well. He treats his chickens with the utmost care, never feeding them any hormones or anti-biotics and giving them a healthy diet of organic food free of crap. They roam free and live well and only have one bad day in their lifetime. 

Roasted Chicken

One of the main things I do with the leftover carcass  and gizzards is make bone broth. I make a large batch to sip on during the week and use as a base for soups and sauces in other meals. The benefits of homemade bone broth are oustanding. By soaking the bones in water, they release minerals and readily absorbed nutrients. Some of the major vitamins include magnesium, calcium, and phosphorus as well as gelatin and glucosamine that help fight against degenerative joint disease. You would have to take up to 10 supplements to obtain the benefits from 1 cup of bone broth a day. 

The broth is also very healing for the digestive system. It contains collagen which repairs the gut lining and reduces intestinal inflammation. One cup of bone broth can have up to 16 grams of protein so you can easily swap out synthetic powders for a good wholesome cup of broth post-workout. 

This recipe is a very basic version that can be open for interpretation. Feel free to jazz it up with some of your own spices and flavor. Don't forget to share the love. Post comments below on your take and please feel free to leave questions or concerns.

Bone Broth  (printable PDF)

 

Bone Broth (Chicken)
1 large chicken carcass**
3 chicken livers
1 chicken gizzard
1-2 chicken feet (optional)
6 stalks celery
5 large carrots
1 Spanish onion
4 (1 inch) chunks of ginger
2 Tbsp. Bragg’s apple cider vinegar

1)    Place all ingredients in a large pot and cover with spring or reverse osmosis water.
2)    Bring to a boil, then put heat on low, cover and let simmer for 24 hours stirring occasionally.
3)    Grab a friend and have them help you strain the broth. You will need a small holed colander. My suggestion is to take the big bones and veggie chunks out first so you don’t have a splash.
4)    You can freeze your extra and keep some in the fridge fresh for up to a week. Store in glass containers and let cool before placing in fridge or freezer. 

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.