GYM VLOG #19

Author: Julia Dulgerova

Sourdough is truly magical and it’s a wonderful alternative to processed breads and buns. If you aren’t ready for the GAPS diet but want to slowly start making better food choices, sourdough is a wonderful start. I have been making sourdough since I was 14 and now I’m 18, so if I could do it anyone can! Here’s a little background info about sourdough and what it’s all about.

Sourdough bread is a type of bread that rises using a natural fermentation process. The key characteristic that sets sourdough apart from other breads is the use of a naturally occurring sourdough culture or starter, which is a mixture of flour and water that captures wild yeast and beneficial bacteria from the environment. This culture is allowed to ferment, creating a bubbly and tangy mixture that serves as the leavening agent for the bread.

The sourdough fermentation process typically involves two main stages:

• Creating the Starter: A mixture of flour and water is allowed to ferment over several days, capturing wild yeast and lactobacilli bacteria from the environment. This creates a sourdough starter, a living culture that gives the bread its distinctive flavor and texture.
• Making the Bread: The sourdough starter is combined with more flour, water, and salt to form the dough. The dough is then left to rise through a process of fermentation. The longer fermentation time, often overnight or longer, contributes to the development of the sourdough flavor. After rising, the dough is shaped and baked.

Sourdough bread has a chewy crust, an open and airy crumb, and a distinct tangy flavor, which is a result of the lactic acid produced by the lactobacilli during fermentation. The natural fermentation process in sourdough can also make the bread more digestible and may be better tolerated by some individuals who are sensitive to certain aspects of conventionally leavened bread.

Many people enjoy the unique taste and texture of sourdough, and it has become popular not only for its flavor but also for its traditional and artisanal characteristics. Sourdough can be used for various types of bread, including boules, baguettes, and more.

Fermented foods offer a range of health benefits due to the fermentation process, which involves the breakdown of food by microorganisms like bacteria, yeast, and molds. Here are some key advantages of consuming fermented foods:

• Probiotics: Fermented foods are rich in probiotics, which are beneficial bacteria that promote a healthy balance of gut microbiota. A diverse and balanced gut microbiome is associated with improved digestion, nutrient absorption, and immune function.
• Digestive Health: The live cultures present in fermented foods can aid in the digestion and absorption of nutrients. Fermentation can also break down certain components of foods that may be difficult to digest, making them more easily assimilated by the body.
• Nutrient Enhancement: Fermentation can increase the bioavailability of certain nutrients in foods. For example, the fermentation of grains and legumes can enhance the availability of vitamins and minerals, such as B vitamins and minerals like zinc and iron.
• Gut Health: Consuming fermented foods supports a healthy gut environment by promoting the growth of beneficial bacteria. This, in turn, may help reduce inflammation and improve gut barrier function.
• Immune System Support: The gut is a significant component of the immune system, and a healthy gut microbiome contributes to overall immune function. Probiotics from fermented foods can modulate the immune response and enhance the body’s defense mechanisms.
• Mood and Mental Health: There is emerging research suggesting a connection between the gut and the brain, often referred to as the gut-brain axis. Consuming fermented foods may positively influence mood and mental well-being through this intricate relationship.
• Lactose Digestion: Fermented dairy products, such as yogurt and kefir, contain enzymes and beneficial bacteria that can aid in the digestion of lactose. This makes them potentially more tolerable for individuals who are lactose intolerant.
• Preservation: Fermentation has been used historically as a method of preserving food. The process creates an acidic environment that helps prevent the growth of harmful bacteria, thereby extending the shelf life of the food.
• Diverse Flavors: Fermentation imparts unique and often complex flavors to foods, making them enjoyable additions to a varied and interesting diet.

Sourdough bread is often considered a healthier option than regular bread for several reasons, primarily attributed to its unique fermentation process. Here are some factors that contribute to the perceived health benefits of sourdough:

• Digestibility: The fermentation process in sourdough involves the breakdown of certain compounds, such as gluten and phytic acid, that can be challenging for some individuals to digest. This can make sourdough more tolerable for those with mild gluten sensitivities or digestive issues.
• Gluten Content: While sourdough is not gluten-free, the fermentation process may reduce the gluten content to some extent. This can be beneficial for individuals with non-celiac gluten sensitivity.
• Prebiotics and Probiotics: Sourdough is fermented using a natural culture of wild yeast and lactic acid bacteria. These microorganisms produce prebiotics and probiotics during fermentation, which can contribute to a healthier gut microbiome and better digestion.
• Blood Sugar Response: Some studies suggest that sourdough bread may lead to a lower spike in blood sugar levels compared to certain types of commercially produced bread. The slower fermentation process in sourdough may result in a lower glycemic index.
• Nutrient Availability: The fermentation process can increase the bioavailability of certain nutrients, including B vitamins, minerals, and antioxidants. This means that the body may absorb these nutrients more efficiently.
• Acetic Acid Production: Sourdough contains acetic acid, which can help regulate blood sugar levels and improve insulin sensitivity.
• Reduced Phytic Acid: Phytic acid, found in grains, can bind to minerals and reduce their absorption. The fermentation process in sourdough breaks down phytic acid, potentially improving the availability of minerals like zinc and iron.
• Fewer Additives: Traditional sourdough recipes often use simple ingredients—flour, water, salt, and the sourdough starter. This simplicity can mean fewer additives, preservatives, and artificial ingredients compared to some commercial breads.

Commercial yeast itself is not inherently “bad” for most people when consumed in moderation. However, certain considerations and criticisms are associated with the use of commercial yeast in the context of modern diets. Here are some factors to consider:

• Rapid Fermentation: Commercial yeast, often used in quick-rise and fast-fermentation processes, may not undergo the same extended fermentation as traditional sourdough cultures. Some argue that rapid fermentation might not allow for the breakdown of certain compounds, such as gluten and phytic acid, which can be challenging for some individuals to digest.
• Gluten Sensitivity: For individuals with gluten sensitivity or intolerance, the quick fermentation process in commercial bread may not be sufficient to break down gluten adequately. This can lead to issues for those who are sensitive to gluten.
• Nutrient Availability: The fast fermentation process may not allow for the optimal release of nutrients from grains. Slower fermentation, as seen in traditional sourdough, is believed to enhance the bioavailability of certain nutrients, including B vitamins and minerals.
• Additives: Some commercial bread products may contain additives, preservatives, and artificial ingredients to extend shelf life, enhance texture, or improve taste. These additives might not be well-tolerated by some individuals.
• Rise of Blood Sugar: Some studies suggest that rapid fermentation in commercial bread may lead to a quicker spike in blood sugar levels compared to slower-fermented bread. This can be a concern for individuals monitoring their blood sugar levels.
• Overconsumption of Refined Carbohydrates: Commercial bread is often made with refined flours that lack the fiber and nutrients found in whole grains. Consuming excessive amounts of refined carbohydrates, including those in commercial bread, may contribute to issues like weight gain and blood sugar imbalances.

White bread has been criticized for several reasons, primarily related to its processing and nutritional content. Here are some reasons why white bread is often considered less healthy compared to whole-grain or whole-wheat alternatives:

• Lack of Fiber: One of the significant drawbacks of white bread is its low fiber content. The milling and refining process used to produce white flour removes the bran and germ of the wheat grain, which also removes a substantial portion of the fiber. Fiber is crucial for digestive health, and a diet rich in fiber is associated with various health benefits, including better weight management and lower risk of certain diseases.
• Nutrient Stripping: The refining process not only removes fiber but also strips away many essential nutrients found in the whole wheat kernel. While some nutrients may be added back through enrichment, the overall nutrient profile of white bread is still less robust compared to whole-grain alternatives.
• Rapid Blood Sugar Spikes: White bread has a high glycemic index, meaning it can cause a rapid spike in blood sugar levels when consumed. This rapid increase in blood sugar is followed by a quick drop, which can leave individuals feeling hungry and may contribute to overeating.
• Insulin Resistance: Frequent consumption of high-glycemic foods, like white bread, has been linked to an increased risk of insulin resistance. Insulin resistance is a condition where cells don’t respond effectively to insulin, potentially leading to elevated blood sugar levels and an increased risk of type 2 diabetes.
• Low Satiety: Due to its low fiber content, white bread is less filling than whole-grain bread. This can lead to overeating and may contribute to weight gain.
• Processing Additives: Some commercially produced white bread may contain additives, preservatives, and sweeteners to improve texture, taste, and shelf life. These additives may not be well-tolerated by some individuals.
• Potential Link to Chronic Diseases: Diets high in refined carbohydrates, such as those found in white bread, have been associated with an increased risk of chronic diseases, including cardiovascular disease and certain cancers.

You can get sourdough starter online or you can create your own. I made mine many years ago so I don’t have a recipe but I do have a recipe for the basic rustic loaf that I make. I will provide a link for a starter recipe below as well as places where you can buy some prepared starter. Or you can email me (julia@gapstraining.com) and I can share some of mine with you!

Sourdough Instructions

Things to know:

• Feeding your starter is simple, you just use equal proportions or example 200g water, 200g starter, 200g flour
• When you feed your starter, you will have a remaining starter that is from the previous batch called “discard”. You can use this for many other recipes
• Sourdough starter is a replacement for yeast but proportions for changing a recipe using yeast to sourdough starter is complex. It’s best to look for recipes specific to sourdough

My bread recipe:

Preparation Day 1

• In the morning, take the starter out of the fridge and allow it to reach room temperature. This could take a couple hours.
• Feed your starter at around 1-2pm and allow it to sit on your counter for approximately 4-5 hours. This will allow your starter to reach an active level and will be ready for you to bake with

Recipe 

• ½ cup active starter
• 1 ¼ cup warm filtered water
• 3 cups all purpose flour
• 1 ½ tsp salt

Instructions Day 1

1. In a bowl combine starter and water and mix with a fork until it’s mostly dissolved
2. Add the salt to the water and starter and stir again
3. Add the flour to the starter mixture and mix until the ball forms, knead the dough a bit in this bowl until it’s combined.

Note: At first the dough may appear slightly shaggy and clumpy. That’s ok, the next step should solve this

1. Cover the dough with a tea towel and allow it to rets for 30 minutes
2. After this resting period, knead it again a few times and the texture should be much smoother and easier to work with
3. If there’s a lot of residue on the bowl, rinse it out, but if not leave the bowl and put some olive oil on the dough. You can simply slather it on the dough ball and a bit around the bowl
4. Cover the dough with plastic wrap. The trick is to have the plastic wrap touching the dough and covering it, this will prevent it from forming a dry crust. Then put a tea towel on it and leave it on the counter overnight
5. The next day, turn the dough ball onto a floured surface and fold the doughs edges to the center in a circle. The underside of the dough should be a perfect dome and the top side should have those folded edges nad not appear as pretty
6. Get a proofing basket or simply use the same bowl you used previously and drape a towel in it. Flour this towel or proofing basket generously. 
7. Place the dough in the floured towel or proofing basket folded ugly side up and pretty side down. The pretty dome side should be at the bottom of the bowl.
8. Allow the dough to rise in the proofing basket or bowl for 2-3 hours.
9. After this rising time, preheat your oven to 450 degrees
10. Flip the dough onto parchment paper. The pretty side should now be facing up.
11. Now score the bread in any desired pattern and place it in your dutch oven.
12. The bread will bake with the lid on the dutch oven for 20 minutes. Then remove the lid on the bread and bake it for 30 more minutes.
13. Allow it to cool for at least 40 minutes before you cut it
14. Enjoy! 

Note: If you are doubling the recipe, bake the bread at 450 degrees 30 minutes lid on, then 30 minutes lid off

Enjoy baking and enjoy the nourishment of sourdough!

GYM VLOG #18

Author: Julia Dulgerova

Let’s talk about our furry (or feathery, or scaly) buddies and how they’re basically the heroes of our lives. You know, those four-legged pals or whatever kind of pet you’ve got. They’re not just roommates with fur; they’re the ultimate companions, bringing us heaps of joy, comfort, and good vibes. We’re diving into all the cool ways these critters make our lives better—whether it’s boosting our physical health, being our emotional rocks, or just giving us that warm and fuzzy feeling. But feeding your pet well is also extremely important. Ever notice how your pet gives you that look, eyes fixed on the treat bag or bowl, tail wagging or feathers fluffing up in anticipation? Well, that’s because what goes into that bowl matters—a lot. Just like us, our furry, feathered, or scaled companions need more than just a full belly; they need the good stuff to thrive. From their glossy coats to those playful bounces, what we feed our pets plays a pivotal role in their overall health and happiness. So, let’s dig into why giving our pets top-notch food isn’t just about keeping them satisfied—it’s about making sure they live their best lives.

Pets can be transformative allies for individuals grappling with mental illness. Their non-judgmental companionship provides a source of comfort and solace during challenging times. The simple act of petting a cat, playing fetch with a dog, or observing fish in an aquarium can be grounding and meditative, offering a respite from the turbulence of mental health struggles. Pets also provide routine and structure, helping to mitigate the unpredictability often associated with mental illnesses. The unconditional love and acceptance they offer create a unique support system, reducing feelings of isolation and loneliness. Many individuals find that caring for a pet fosters a sense of purpose and responsibility, encouraging a focus beyond one’s own struggles. While pets are not a substitute for professional mental health care, their unique ability to uplift spirits, provide companionship, and offer a sense of purpose can be a valuable complement to therapeutic interventions.

Growing up with pets can be a remarkable and enriching experience for teens and kids. Beyond the joy and companionship they provide, pets become steadfast friends, teaching valuable life lessons about responsibility, empathy, and compassion. Caring for a pet instills a sense of routine and discipline, as kids learn the importance of feeding, grooming, and ensuring the well-being of another living being. The unconditional love and non-judgmental nature of pets create a safe space for children to express their emotions and form deep, trusting bonds. Moreover, the physical activity and playtime involved in pet care contribute to a healthy and active lifestyle, promoting both physical and emotional well-being. As children navigate the challenges of growing up, the presence of a loyal pet offers a constant source of comfort, fostering a sense of security and providing lasting memories that shape their character into adulthood.

There are many foods available for pets but many of them contain processed ingredients and things that will do more harm than good. Here are some things to watch out for in terms of dry food and kibble.

Low Moisture Content: Dry pet food typically has low moisture content compared to wet or raw diets. This can be a concern, especially for cats, as it might contribute to insufficient hydration, potentially leading to urinary tract issues.

Processing and Additives: The processing methods used in manufacturing dry pet food may involve high temperatures that can degrade the nutritional value of some ingredients. Additionally, some dry foods may contain artificial additives, preservatives, and fillers that some pets may not tolerate well.

Dental Health: While it’s commonly believed that dry kibble helps maintain dental health by reducing plaque and tartar, recent studies suggest that the impact may be limited. Dental health is more effectively managed through regular dental care, including brushing and professional cleanings.

Quality of Ingredients: The quality of ingredients in some commercial dry pet foods can vary. Cheaper brands may use lower-quality ingredients and fillers, potentially compromising the nutritional value of the diet.

Allergies and Sensitivities: Some pets may develop allergies or sensitivities to certain ingredients commonly found in dry pet food, such as grains, artificial additives, or specific proteins.

Organ meats can be a beneficial addition to the diets of dogs and cats, offering essential nutrients that contribute to overall health. Here are some common organ meats fed to pets:

For Dogs:

• Liver:
  • An excellent source of vitamin A, B vitamins (including B12), iron, and copper.
  • Can be from various animals, including chicken, beef, or pork.
• Kidneys:
  • Rich in B vitamins, iron, and zinc.

• Heart:
  • A good source of essential amino acids, taurine, iron, and zinc.
  • Often considered a muscle meat but is nutrient-dense.

For Cats:

• Liver:
  • Vital for cats due to its high content of taurine, an essential amino acid for feline health.
  • Contains vitamin A, B vitamins, iron, and copper.
• Kidneys:
  • Provide important nutrients, including B vitamins and essential minerals..
• Heart:
  • Excellent source of taurine, essential amino acids, and minerals.
  • Essential for a balanced feline diet.

In conclusion, the bond we share with our pets is a profound and mutually enriching relationship. As our faithful companions, they offer us unwavering love, companionship, and a source of joy. The care we provide for our pets extends beyond meeting their basic needs; it becomes a reciprocal exchange that benefits both parties. Ensuring our pets are well-fed, receive regular care, and enjoy a nurturing environment is not just an act of responsibility but an investment in our own well-being. The comfort, emotional support, and positive impact they bring to our lives highlight the importance of reciprocating their loyalty with the best care possible. In taking care of our pets, we create a harmonious cycle where their well-being becomes intertwined with ours, ultimately fostering a healthier and happier existence for both humans and their beloved animal companions.

GYM VLOG #17

Author: Julia Dulgerova

The teenage years are a period of time that is full of transformation and remarkable changes, physically and emotionally. And a big component of this transformation is caused by hormones. Hormones are messengers that communicate with each other and lead to various processes in our bodies. It’s normal for teens to experience changes in their behavior as well as grow and develop from the impact of hormones. Understanding the changes teens go through and the relationship between hormones and teenagers is crucial for being able to decipher the mysteries of young adulthood. But at the same time, it offers insight that can help others support the teens they’re surrounded by. Teenage years are very transformative, and we deserve to know about the impact of hormones during these years and how they change us.

The first big impact on hormones is diet. The types and amount of food you consume can impact hormone production, release, and function in many ways.

Insulin

This hormone is released by the pancreas in response to sugar levels that rise. Diets that are high in carbohydrates and sugars can lead to spikes in blood sugar pretty often, which leads to higher insulin levels. And over time this can contribute to insulin resistance which is when cells are less responsive to insulin signals and consequently causes type 2 diabetes.

Cortisol

This is often called the “stress hormone”, cortisol is released in response to stress. Chronic stress and bad diet choices (especially sugary foods) can lead to elevated cortisol levels which can cause weight gain.

Thyroid Hormones

The thyroid gland produces hormones T3 and T4 that regulate metabolism. Diets that lack essential nutrients like iodine, selenium, and zinc (which are important for thyroid function) can lead to imbalances and even potential thyroid disorders.

Estrogen and Testosterone

These are sex hormones that play a crucial role in reproductive health and other bodily functions. Certain foods like soy products contain phytoestrogens, which can mimic estrogen in the body. Also, excessive body fat, particularly around the abdomen, can lead to higher levels of estrogen in both men and women which disrupts hormone balance.

Progesterone

This hormone is important for regulating the menstrual cycle and supporting pregnancy. A balanced diet, particularly one rich in nutrients like B vitamins, can support healthy progesterone levels.

Melatonin

This hormone regulates sleep-wake cycles. Foods that are rich in tryptophan, like turkey and nuts, can support the production of melatonin, potentially improving sleep quality.

Serotonin

Known as the “feel-good” hormone, serotonin levels can be influenced by diet. Foods rich in tryptophan like i talked about above can contribute to serotonin production which can improve mood.

Everyone has a different response to diet and there are many factors like genetics, exercise, and overall lifestyle that also play significant roles in hormone regulation. 

Adolescence is a time of rapid change, and sleep is a crucial factor that is often overlooked. Hormones cause many important processes that shape physical and emotional development. Understanding the link between sleep and hormones is essential for the well-being of all teenagers. 

Testosterone is a crucial hormone for both men and women, though its more commonly associated with male reproductive health. It plays a very vital role in muscle mass, bone density, and overall well-being. Inadequate sleep and especially sleep deprivation can lead to decreases in testosterone production. Studies have even shown that one single night of poor sleep can lead to a decline in testosterone levels. Disruptions in sleep-wake cycle can interfere with the body’s circadian rhythm. This affects the production and release of hormones.

Regular high-quality sleep is important for overall health and well-being, and it can help support hormonal balance. If you’re constantly struggling with sleep issues, it’s important to spend time and talk to professionals that can give you advice and recommend strategies to improve your sleep quality. 

Exercise is very important for healthy hormone production and balance. But, when you engage in excessive exercise without consuming enough calories to support your activist level, your body can go into a state of energy deficiency. This means that it doesn’t have enough energy reserves to support normal bodily functions, including reproductive processes.

Over exercising can also lead to low body fat percentage. This is significant because fat cells play a role in the production and regulation of hormones, including those involved in the menstrual cycle. 

The menstrual cycle is regulated by very complex combinations of hormones. When the body is in a state of energy deficiency, it can throw off the production of these hormones. This can disrupt the menstrual cycle, leading to missed periods or even a complete stop to menstruation.

Our bodies see over-exercising as a form of stress on the body. In response to this stress, the body can activate the “fight or flight” response, which can further disrupt hormonal balance. 

I think we can all agree that one of the most common issues teens experiences in regard to hormones, is acne. All over our body we have glands that produce an oily substance called sebum, these glands are called sebaceous glands. Androgens, which are a group of hormones including testosterone, stimulate these glands. When there’s an excess of androgens, the sebaceous glands can produce more sebum than the skin needs. This excess sebum can mix with dead skin cells and block hair follicles, which creates an environment ideal for bacteria growth. When these bacteria begin to thrive, they can lead to inflammation and the formation of acne. The body’s immune response to excess sebum and bacteria in the hair follicle results in inflammation, redness, and swelling. This is why acne looks the way it does. 

Hormonal changes, such as those occurring during puberty, menstruation, and more can lead to increased androgen levels. This is why acne is common during adolescence and can also affect women around their menstrual cycle.

Stress can release hormones like cortisol, which can directly affect androgen levels. Elevated stress levels may increase acne for some people.

The GAPS Diet focuses on getting rid of processed foods, sugars, and other inflammatory foods. Instead, it emphasizes nutrient-dense, whole foods that support a healthy gut microbiome. A balanced and diverse gut biome is crucial for proper digestion and absorption of nutrients, which supports hormonal health.

By eliminating inflammatory foods like processed foods, and supporting gut healing, the GAPS Diet helps reduce overall inflammation. A healthy gut lining is necessary for proper absorption of essential nutrients, including those that play a role in hormone production and regulation. The GAPS Diet heals and seals the gut lining, which enhances nutrient absorption.

The gut plays a very crucial role in the detoxification process. By promoting a healthy gut environment, the GAPS Diet supports the body’s ability to process and eliminate hormones effectively. 

When you eliminate processed foods, refined sugars, and carbohydrates, you can stabilize blood sugar levels which is important for hormonal balance especially for hormones like insulin.

Another factor of the GAPS Diet is its emphasis on relaxation techniques, like meditation and deep breathing exercises which can help reduce chronic stress. Chronic stress is terrible and damaging to hormone balance so good diet and relaxation techniques are great for balance. 

Balanced hormones during your teen years are not just a temporary concern, but it’s crucial investment in long-term well-being. They form the foundation of optimal growth, cognitive function, and emotional stability. This foundation extends beyond youth, reducing the risk of hormonal disorders in adulthood. By prioritizing hormonal health when you’re young, we empower young people to step into adulthood with confidence, setting the stage for a great and bright future!

GYM VLOG #16

Author: Julia Dulgerova

DISCLAIMER: Speak to your doctor before you implement herbs into your medicinal routine as herbs and prescribed medications can mix and cause side effects

It’s nearing the end of October, and the colder weather is creeping upon us all. Cold weather comes with cozy sweaters, warm boots, and steaming tea, but inevitably we will face some not so cute obstacles like colds and flus. Thankfully, I have curated a guide that will help you outsmart these illnesses.

Preparation and Pre-exposure Tips

It is best to build your immunity before you catch anything that way your body won’t be affected as much. Starch and sugars suppress immunity so you will want to stay away from those. 

Besides the fact that sugar is behind many chronic health conditions like diabetes and heart disease, sugar also affects your body’s ability to fight off infections and viruses. Your body needs white blood cells to fight off infections and they are highly affected by sugar. The white blood cells aren’t able to do their job and destroy bad bacteria or viruses and so the immune system doesn’t work well. It takes about 75 grams of sugar to weaken the immune system and once the white blood cells are affected your immune system is lowered and ill functioning for the next 5 hours. This means that while you may be exercising and taking supplements, if you consume soda or sweets, you are seriously damaging your immune system. Starch goes through glycolysis which is a process that turns it into sugar therefore starch has the same immune system suppressing effects as sugar. 

Instead, eat a hearty chicken stock that will heal and seal your gut wall and keep your microbiome healthy and strong! Also, implement lots of fermented foods into your diet as they are full of live probiotics that will fill your body up with good bacteria’s so you can fight off the bad ones. This could be sauerkraut, kefir, sour cream, kimchi, barrel fermented pickles, etc. 

Once Exposed, Here’s How to Heal

Our first instinct is to run to the doctors to get a prescription, or to go to a local pharmacy to pick up some medicine. But did you know that while medications may seem to make you feel better, they can often actually cause harm? Cough syrups contain lots of sugar and the risk i explained above, as well as red. 40 dye which is derived from petroleum and has been known as a cancer-causing substance. Lots of modern medicine started out as herbs that were chemically processed and mixed with other substances. Because of this, the pharmaceuticals strip us of vitamins and make us vitamin deficient. So, it is best to consume herbs whole and in their natural state to get the beneficial health effects without the negative side effects.

Herbs: Black Walnut

Black walnuts come from the black walnut tree and this time of year you may notice large green tennis ball sized nuts scattered across the grass under trees. These are black walnuts! When you make tincture using black walnuts you separate the husk from the interior and use the husk for the tincture. The husk contains a key active component called juglone. Juglone is amazing for expelling parasitic worms from the body because juglone is highly toxic to them but safe for humans. Black walnut also contains antifungal and antimicrobial properties and the juglone alone can potentially inhibit 3 negative enzymes that cause gastrointestinal disease.

Herbs: GoldenRod

Goldenrod often is thought to be ragweed and the cause of seasonal allergies, but goldenrod does not release its pollen! The pollen is very heavy and sticky, so it doesn’t float up and often it flowers at the beginning of fall. Matter of fact, goldenrod can be used to calm ragweed allergies. It is antiseptic and antimicrobial which makes it great for soothing sore throats and for expelling mucus easily from the lungs. Goldenrod tea is full or rutin which is a powerful flavonoid that supports circulation for the cardiovascular system, and it also increase capillary strength. It is also antifungal because of saponins.

Homeopathy: Honey and Garlic

Honey and garlic have been used medicinally for thousands of years and can be traced back to Egyptian pyramids and Stone Age paintings. Both honey and garlic have many health benefits. Garlic contains a very powerful antioxidant and has many anti-inflammatory properties. Raw honey contains potent flavonoids and phenolic acid that have antioxidant, anti-inflammatory, and antimicrobial effects. Fermenting the garlic and honey take it to another level of power and healing.

Homeopathy: Elderberry syrup

Elderberries are one of the best-known homeopathic treatments for cold and flu and it has been used in traditional medicine as a wonderful remedy. The dark purple color of elderberries comes from anthocyanin which also gives it its powerful anti- inflammatory and antioxidant abilities. Anthocyanin also reduces the damage of oxidative stress when free radicals get metabolized in the body.

Building a strong immune system with healing foods and using herbal medicines are amazing options when cold and flu season come upon us as well as in preparation for cold and flu season. It’s important to be healthy and ready and outsmart colds and flus!

GYM VLOG #15

Author: Julia Dulgerova

In previous blogs I have talked about building better habits, having routines, and being mindful. 

But what about the simplicity of having hobbies? Finding things that you love to do, and it doesn’t matter whether you are good at them, whether they make you money, or whether you stick with them. Trying new things doesn’t even need to be a hobby, it could just be something for you to do to get out of your comfort zone and spend less on screens.

The world we live in is so extremely fast paced that we often forget to take the time in our day to pick up a new skill. People may tell you that in order for a hobby to be worth it you should start selling the things you create or make or find a way to make money from it. But I’m here to tell you that there is absolutely nothing wrong with having things you do just for you and nobody else.

So, try picking up a new hobby and try something new. You may use this list to test your abilities, have inspiration for things to do with friends, or simply fill some time in your day.

Outdoors

Try hiking! It’s a great way to get you in touch with nature and you can find cool things along the way like stones, plants, insects, birds, and all the beautiful things nature has to offer.

Go on a bike ride and have a good time! Most of us haven’t ridden a bike since being a child but there’s something so energizing and motivating about getting on a bike and just riding it around. You can go through your neighborhood, on a trail, or take it a step further and do some off-roading. 

Make flower crowns! This past summer I re-learned how to make flower crowns and it was such an amazing thing. I taught my friends and we all made them for each other, people would come up and ask how we made them and want to learn, and using wildflowers to make flower crowns became a conversation starter and a way to meet new people!

Take whatever you’re doing inside, outside! This could mean reading your book, doing homework, working, etc. If you are able to, go outside and sit on a chair instead of on the couch or in bed. You can continue whatever it is you’re doing while soaking up the sun and filling your lungs with fresh air. Being outside can be very simple incorporated into your day this way.

Indoors

Try some arts and crafts! There are endless possibilities no matter your age when it comes to arts and crafts. Things like embroidery, candle making, crocheting, sewing, painting, and the list goes on and on. I love embroidering in the warmer months because I can do it outside and I noticed that in the colder months I like to do something called diamond painting. I’ve been doing them the past 2 winters and they are basically a painting that has a sticky film on it that you cover with small gems, and it creates a picture. Doing arts and crafts also often leaves you with something you can use! Whether that’s for decor or for wear, either way it’s fun.

Landscape Based 

If you live near water, try kayaking, canoeing, tubing, or paddle boarding. If you live in the mountains, you can hike, mountain bike, do a nature walk, collect cool stones, learn about plants and wild harvesting, or find a creek to relax in. If you live by an ocean, you can of course swim, try surfing or boogie boarding, or even collect ocean water to make sea salt. If you live in a place with many fields and open spaces, you could learn about the wild plants in your area that often grow in these fields or explore the different ways landscape affects the area you live in. Often landscape comes with hobbies and the area you live in could offer endless possibilities!

Weather Based

We can all agree that most of the time when it’s warm we want to do things outside and when it’s cold we want to be inside. So, depending on the weather and the season, hobbies could be different. In the winter you can try skiing, snowboarding, or snow tubing if you want to be outside. And inside you can try baking something new or even start with a recipe you want to master that season like French macarons or homemade pasta. See how much you can develop your skill in that winter and take notes and pictures along the way to track your progress.

In the warmer weather it’s best to spend time outside and try new activities in nature!

Community

Volunteering is a great way to fill up your time that will help your community. You can volunteer at animal shelters, local churches, food banks, nursing homes, and so much more. You can even simply ask a neighbor if they need help mowing their lawn, cleaning up leaves, or snow plowing the driveway.

Independant

As I grow older, I’m trying to find comfort in doing things on my own and often I need to push myself a bit and get over the anxieties I might have. Me and my family have a great relationship and we often do things and run errands together but every once in a while, I make myself do something alone. This could mean going to the grocery store, picking something up from the store, getting coffee, etc. doing little things for yourself by yourself could be a way of self-care and a time outlet.

Finding hobbies and activities to do that don’t involve screens is extremely valuable. From a young age more and more people are struggling to have that distinct difference between reality and the video game world. People communicate through headsets with conversations revolving around their choice of game, they can’t see each other’s facial expressions and the ability to truly read people and their emotions is disappearing because of this. This leads to things like social anxiety and stress because video games and true life are different, and we need social skills. Gamers become blinded to real world obstacles, and this is extremely dangerous for humankind. That is why finding hobbies and trying new things is crucial.

These Are Some Resources for Finding Fun Things to do

Crochet Kit

Amazon.com: Aeelike Crochet Kit for Beginners Adults, Crochet Kits Include Yarn, 59pcs Crochet Starter Kit for Beginners Kids,Ergonomic Crochet Hooks 2.0-6.0 mm, Lace Steel Needles 0.6-1.9 mm

Diamond Painting

Amazon.com: DIAMOND ART CLUB Love Potion Mountain Landscape Canvas Diamond Painting Kit, 13″ x 14.6″ (32.8 x 37 cm)

Outdoor Activity Resource

https://www.recreation.gov/

Find books about certain skills you would like to learn!

GYM VLOG #14

Author: Julia Dulgerova

School can be extremely stressful and for reasons many people wouldn’t assume. The first thing that comes to mind if someone is overwhelmed with school is that they must have lots of homework, a schedule full of tests, or an unwelcoming teacher. But the truth is, my biggest stress in school and that of many others, was social situations.

When I was in 5th grade my family moved 30 minutes away from where we used to live, which meant me, and my brothers went to new schools.

The thing that bothered me in the beginning, which seemed like nothing but at the time was a big deal, was that all of the friends that I left behind would be going to middle school the next year. But, for my district, 6th grade was still in elementary school. This made me feel left behind and even more separated from the friends I had to leave behind in my old school. Then, not knowing anyone at my new school made things difficult because I was extremely shy and by 5th grade it seemed like everyone already had their cliques and friend groups. It was things like this that made me feel left out and stressed, not the schoolwork.

Social situations in school lead to lots of anxiety and social stress especially when summer is over, and you haven’t yet gotten into the routine of school. 

Finding a teacher that you can trust and talk to can be extremely helpful. I had a teacher who was extremely kind and even when I no longer had her class, I still would go and talk to her when something was bothering me. But, if you have teachers who you don’t feel comfortable around or don’t understand their style of learning, it’s best to talk to your counselor and switch classes as soon as possible.

Some of you may feel that your favorite part about school is your friends, but this isn’t always the case. Friends can be a source of stress when you’re concerned about not having enough friends, not being in the same classes as friends, not being able to keep up with your friends in different aspects, peer pressure and more.

Especially due to covid and quarantine, teens are at much higher risk of things like social anxiety. Staying home and losing that time of socializing in real life with people really did a number on society. 43 percent of teens in 2020 said their stress levels went up, and 45 percent said they had a hard time concentrating on schoolwork and staying motivated. And even though school has gone back to normal for the most part, you can undo the mental changes we all had to go through.

When you acknowledge the fact that teens are going through hormonal changes, physical changes, and mental changes, plus adding on social stress and schoolwork. It’s a recipe for even more stress and worry.

A big factor of social stress for me when I was in middle school was that I felt like I had to always be around a friend. And God forbid i had a class with no friends or i had to go to a part of the school where I didn’t have a friend, I would get sooo extremely nervous. There were times where I missed events and trips in school just because I was so worried, I would be by myself, and it would give me great anxiety. It wasn’t until high school that I realized that there is absolutely nothing wrong with being by yourself. Afterall, much of the things we have to do in our adult lives are done by us. It’s ok to go grocery shopping by yourself, it’s ok to eat by yourself, and it’s ok to take a walk by yourself. As soon as you become comfortable with being by yourself, you will be able to build true and good relationships with people because you aren’t forcing connections out of fear of being alone. It’s ok to be alone. 

“Alone is the absence of people. Lonely is the absence of purpose.”

It’s ok to be alone, so don’t worry about not having a million friends, eating by yourself at lunch, or not having a friend in every class.

So, what can you do to manage all of this social and school stress?

Keep a Journal and Try Meditation

Simply spilling your thoughts out onto paper can help you figure out what’s going on in your brain. Journaling can support you as well as help you cope with the stresses of school while reducing the impact. It can provide some clarity and serve as an emotional release of negativity or even act as an escape. Writing your thoughts down can give you a different perspective on your situation and help you problem solve. In the same vein, meditation puts you into a deep state of relaxation and can also act as an escape. It helps you focus your attention onto your body and your breath which eliminates all of the thoughts going through your mind that are crowding your brain and causing stress. 

Eat Nourishing Meals and Exercise

Good food has the ability to heal our gut wall and support our immune system while repairing damaged cells. This all leads to hormone regulation, which is important because a disbalance of hormones in the body causes stress, as well as increasing serotonin and dopamine. This decreases the risk of depression and makes you calmer. People who are feeling stressed may feel like they don’t want to eat well balanced meals and can get into a routine of binge eating and excessive junk food. But continuing this pattern will only make things worse. Eating your food with mindfulness and intention allows you to make thoughtful food choices and focus your attention on your meal. This improves digestion and also helps you to enjoy the meal on another level. Eating mindfully can also help you understand when you are eating because you are actually physically hungry versus when you need a distraction. Incorporating good meals as well as regular exercise is the secret recipe to less stress. Physical activity significantly lowers blood pressure and hormone levels. Increasing your breathing and heart rate with exercise like walking or dancing allows more oxygen to reach your cells throughout your body which releases the tension from muscles including the heart.

Get Good Sleep

Not getting enough sleep prevents your body from being able to repair and grow tissue and support a healthy immune system. It’s important to aim for 7-9 hours of sleep and it’s crucial to put all screens away 30 minutes or more before bed. Social media is a huge factor of social stress so avoiding that before bed (or best to avoid it all the time) is very important.

Stress isn’t assigned to a certain age group and throughout time, it’s more and more common for younger people to experience the stress of school, social situations, and more. Thankfully there are ways to deal with this and reduce the impact it has on our bodies.

GYM VLOG #13

Author: Julia Dulgerova

Exercise is extremely important for people of all ages, but starting to regularly exercise when young and creating habits will make aging significantly easier on your body. Regular exercise can improve your brain health, decrease the risk of disease, help with weight management, make bones and muscles stronger, and also improve your ability to do everyday tasks.

Life in 2023 often consists of lots of sedentary days. Whether that’s because of screens, work, school, etc. we are often sitting, laying, or any version of those 2.

You may notice that after you exercise you feel so glad that you did, and we often workout just for that post-workout high. Well, this is because exercising has a great impact on the brain. Immediately after exercise, there is the improved ability to think clearly and better cognition as well as reduced feelings of anxiety and stress. Physical activity can help you think clearer, stay focused and able to learn, and have good judgment skills as you age. And along with this, it decreases your risk of depression and anxiety significantly and also it helps you sleep better.

Physical activity and eating patterns play a huge role in health. And truthfully, if you don’t exercise you should at least eat well, because nutrition is crucial. But combining good exercise with a good diet is the key. Gaining weight often occurs when you are eating and drinking more calories than the amount of calories you burn. Exercising doesn’t have to mean going to the gym or running on the treadmill. It could mean doing yardwork, using the stairs instead of the elevator, walking to places instead of driving. All of these things will get your blood pumping and calories burning allowing you to manage your weight easily. The best rule of thumb is to work your way up to 150 minutes a week of moderate physical activity. So that could mean 30 minutes a day, 5 days a week.

Unfortunately, the two leading causes of death in the United States are heart disease and stroke. Getting at least 150 minutes of exercise a week can put you at a significantly lower risk of these diseases especially when combined with good nutrition. 

Our bones, joints, and muscles support our body and help us move. When you are young, your body moves around easily. But as we age it becomes harder and harder. This means that if you are consistently exercising when you’re young and still able to move freely, your bones, joints, and muscles will be stronger and as you age it won’t be a dramatic change. Exercises that strengthen muscles can help increase or maintain your muscle mass and strength which is super important for older adults who experience reduced muscle mass and strength because of aging. As you slowly increase the amount of weight and number of repetitions your muscles will grow stronger and give you even more benefits, no matter your age.

Daily activities include going up and down the stairs, grocery shopping, or playing sports, etc. can seem easy but if you are out of shape they can be tough. That’s why you don’t need to exercise in order to change your body, reach a certain weight, or lift a certain amount, exercising for you can mean you want to get better at doing daily tasks easier. Even learning to lift weight properly and having good form can help you avoid hurting your back when you’re doing something like lifting boxes or other heavy things. For example, I work at a farm and often when we are harvesting we spend hours bending over a row of crops. Exercising has taught me that instead of bending my back forward and hinging at my hips, it’s better to stand at a wider stance and bend at my knees using my legs to hold me up instead of my back. 

An estimated 110,000 deaths per year could be prevented if US adults ages 40 and older increased their moderate-to-vigorous physical activity by even just 10 minutes more a day. 

Building a routine that involves exercise could be helpful, or being spontaneous with it could be what is right for you. For example, I like to have a schedule where I go to the gym at the same time. This is what works best for me and keeps me organized. But, it might work best for you to simply integrate exercise wherever you can and like I mentioned earlier, using the stairs or walking to places. If you find a physical activity you enjoy, you will look forward to doing it and stay consistent. 

It may be hard for you to stay consistent with exercise so here are a few tips!

Finding your motivation is the first and most important step. Are you trying to lose or gain weight, build muscle, strengthen your muscles to do daily tasks easier, run faster, etc. but it’s also important to dig deeper into why you want to exercise. Take some time to really think about why you want to exercise and write it down! You can hang it in your room or somewhere in your house so that it reminds you constantly. Making sure that it’s specific will help you to be motivated. Instead of writing “I want to exercise because it makes me feel good afterwards”, write something like “When I take the time to exercise, I feel more productive and focused, and less stressed. I also feel inspired to eat healthier”. 

Often social media and beauty standards cause us to put lots of pressure on ourselves to perform our best right away. Of Course it’s great to challenge yourself, but you can feel overwhelmed to start your exercise journey because you want to be a pro and see results right away. Some people may feel they aren’t capable of doing a workout perfectly so they just won’t do it. But in reality, we aren’t good at the things we don’t do regularly and that’s normal! Having an open mind is crucial, and starting small and working your way up one day at a time is best. 

It’s much easier to stay consistent when you actually enjoy your form of exercise, and it will keep you excited to workout. You can try an exercise class like crossfit or yoga. You can switch it up everyday if you choose! Try something that will make you interested and intrigued and keeps you motivated to come back. Then, you could do some outdoor exercising like riding a bike, hiking, going for a walk, or swimming. This will help you decompress and it’s wonderful for decreasing and preventing anxiety. You could also join a group or team if that’s what works for you. Most of us were in teams or groups as kids and did things like soccer or ballet but as we grow older you either stuck with them or didn’t. Thankfully, there are groups and teams for people of all levels of athleticism and ages. And there are groups for things other than sports! You can join a running group, hiking group, etc. you can even do lessons with friends or get a trainer. This will help you stay consistent, and you can even make new friends in the process.

Working out with a friend can keep you accountable. And even telling your friends or family that you are exercising can make them ask for updates and ask questions which will keep you accountable. 

The best way to be motivated is to see the progress you have made so writing down your accomplishments every month or few weeks on all the great things you have done or the weights you have lifted will keep you coming back to exercise. Something that seems small can be a big difference in the long run so for example you can write “I made it through a 5-mile run”, “I found a workout I enjoy”, or “I can go up the stairs without feeling like I’m going to die”.

Finding a way to integrate exercise in your life daily will lead to many benefits, long term and short term. But, the most important step is to START to workout and find a motivating factor that keeps you coming back!

Here Are Some Resources That Could Help You Learn More About the Benefits of Exercise etc.!

Self-Help Book

The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage: Robbins, Mel: 9781682612385: Amazon.com: Books

Fitness Journey Journal

Amazon.com: Fitness Journal A5 Hardcover Workout Book – Workout Planner for Daily Tracking, Goal Setting and More – Workout Journal for Men – Fitness Journal for Women : Sports & Outdoors

At Home Equipment

Amazon.com : High Tactical Perfect Push Up Bars, Heavy Duty Pushup Handles with Sponge Grip, Non-Slip Floor Exercise Push Up Bar for Men Women, Home Gym Workout Equipment for Calisthenics and Upper Body Exercises : Sports & Outdoors

Amazon.com: MAYZOLOP Yoga Mat Holder Wall Mount Yoga Mat Storage Rack Home Gym Accessories with 3 Sectional and 7 Hooks for Hanging Foam Roller and Resistance Bands at Fitness Class or Home Gym : Sports & Outdoors

Amazon.com: KANGFITER Fabric Resistance Bands for Working Out, 3 Level Non-Slip Booty Bands for Women and Men, Loop Exercise Bands Set for Leg and Glutes, Hip Elastic Bands for Home and Gym Fitness, Yoga, Pilates : Everything Else

Amazon.com : Amazon Basics Neoprene Coated Hexagon Workout Dumbbell Hand Weight, 20 Pounds, 10 Pound (Set of 2), Navy Blue : Sports & Outdoors

Author: Julia Dulgerova

I’m beyond excited to announce that the GAPS Youth Movement (GYM) will have its own 2-part lecture series at OnCon 2024, and I, Julia Dulgerova, GAPS Youth Movement Outreach Coordinator, will be a keynote speaker! I’ve always had an interest in what food really does for the body and living on a homestead and having the opportunity to garden has grown my connection to food. Being 18 myself, and graduating from a public high school gave me a perspective of what a modern teen does to care for their internal and external health and truthfully it made me want to help the youth learn about how their choices today will impact them for the rest of their lives. No matter our age, we should take care of our health and wellbeing and it’s never too early to start.

The GYM project was introduced to GAPS in April of 2023. The goal of the movement is to create a worldwide network of young people, ages 10 to 28 who connect to learn about and implement the GAPS Lifestyle. Young people can get involved by forming a cooking club at school or home, starting a garden program, volunteering at local co-ops and CSA farms, or simply by following along on Instagram, YouTube, and more!

For those of you who may not know, GAPS has an annual online conference where keynote and featured bonus speakers share their knowledge on GAPS over 3 full days to a worldwide audience. The theme of OnCon 2024 is “Raising Children the GAPS Way: Helping Your Child to be Healthy at Every Stage of Life”. This means that the GYM plays a vital role at the upcoming conference as youth is our focus. 

The GYM lecture track will include useful information for young people about keeping their bodies nourished and healthy, internally and externally. The content of these lecture sessions will educate children and young adults about how to care for their bodies starting at a young age. This can be a wonderful way for parents to help their children gain a deeper understanding about how their health choices in their young years can affect not only their developing bodies, but their future adult bodies as well. 

GAPS OnCon GYM YoungStars Series Part 1: Nourishing & Sustaining Your Health from Within

In Part 1 we will address the body from an internal perspective. Exercise, sleep, and recovery are extremely important for good health, but the most crucial part is diet and nutrition. The food you eat today will impact your health for the rest of your life! Having an “I’ll worry about it when I’m older” attitude about nutrition may result in future health challenges that could have otherwise been avoided. The decisions you make right now will stick with you in the future.

Julia will break down ingredients in processed and factory-made foods and why you should avoid them. And, on the contrary, ingredients and foods that are wonderful for healing our gut flora and all the benefits they offer. The state of your gut and gut flora has an incredible impact on all parts of your body, for example bad bacteria’s can cause things ranging from joint pain to mental disorders.

Of all health and wellness aspects, GAPS nutrition should be number one on your list and part 1 of this series will emphasize how to take control of your health from within. 

GAPS OnCon GYM YoungStars Series Part 2: Nourishing & Protecting Your Body Externally

In Part 2 we will discuss the body from an external perspective. Our skin is a barrier, but it is also a sponge, meaning that anything we put on our skin is absorbed into our bodies and affects us directly. So many products labeled as “self-care” do much of the opposite and harm our bodies more than care for them. 

Julia will discuss how to stay away from common ingredients in hygiene and self-care products and how they can cause damage. And in contrast, she will share GAPS-recommended products and ingredients that will feed your skin and body. For example, silicones can clog pores and make a barrier on your skin that doesn’t allow moisture to seep in causing your skin to be dull and dry while tallow balm has a similar composure to our own sebum, so our skin absorbs the moisturizing effects and benefits from it.

Afterall, the decisions we make and the products we use on our bodies will impact us and our health for the rest of our lives! Part 2 of this series will break down how to nourish and protect your body externally in order to keep the internal body balanced and healthy too.

To learn more about the GYM read here!

GAPS YOUTH MOVEMENT (JOIN THE GYM!) – GAPS Training

To read more GYM blogs check out our webpage!

GYM BLOG – GAPS Training

Follow the GYM on Instagram!

GAPS Youth Movement (@gapsyouthmovement) • Instagram photos and videos

Subscribe to the GYM on YouTube!

GAPS Youth Movement – YouTube

GYM VLOG #12

Author: Julia Dulgerova

So you made the executive decision to take charge of your health as a college student. You’re starting to take the first steps to better health! And you started by changing your food habits.

Whether that’s cooking your own food, ordering a meal service, or choosing better options when eating out, these are incredible positives! And although eating and nutrition are a large part of our health, it’s not the only healthy habit. So, if you’re ready to start taking the next steps to better health, let’s talk about some healthy habits!

Get Restful Sleep

We need proper rest for our minds and bodies to work and function properly. We need at least 7 to 8 hours of sleep per night. If you find it hard to fall asleep, try reading a book before bed. This will relax you and calm your body which allows for you to fall asleep easier. Keep your phone out of sight and out of mind as the blue light will do terrible things to your sleep cycle. Make a to-do list for the things you wish to accomplish tomorrow so you don’t need to worry and try not to forget something you need to do, take a few deep breaths or even do a quick meditation, rub some lavender essential oils on your wrists and behind your ears, and have a night routine. Having a night routine and staying consistent with it will make your body understand when you’re getting ready for sleep. This could mean you take  a shower, put on your favorite pajamas, do some skincare, and read a book before you fall asleep. I find this time to be my favorite part of the day and I greatly look forward to it.

Then, of course you can do things like have a mattress pad for comfort, get a great pillow and a weighted blanket. Often, it’s easier to fall asleep when the air around you is cool so maybe get a fan and remove extra blankets.

Wake Up Without a Screen

As I talked about in prior blog posts, it is crucial to wake up and not go directly on your phone. Of course this may be hard and scrolling can be tempting but it will set you up for the rest of your day to keep that screen away. When you go on your phone and scroll through social media, you are immersed in the world of other people. Often people post the ideal parts of their lives and not the real side of it. Right as you wake up, the choices you make will affect the rest of your day and you never know what’s going to come up on your feed so going on your phone right as you wake up is a gamble. Also, it’s bad for your eyes and circadian rhythm as well, but it’s extremely bad for your brain and mental health. You don’t want to start your day comparing yourself to others before you’ve even had time to comprehend a thought of your own.

Exercise

When you’re too busy with homework, studying, and having fun, exercise may be on the back burner and truthfully not your first priority. But, your body will face the consequences to this. Not getting exercise can lead to many health issues like heart disease, diabetes, and high blood pressure. You should aim to get at least 2 hours and 30 minutes of moderate intensity exercise each week. This can easily be broken down into 30 minute increments for convenience and easier manageability. But this doesn’t mean you need to be going to the gym, instead if you live in an apartment or commute to school, try walking or biking instead of driving (this is a win, win because you will save money on gas). When you’re studying or doing homework, use exercise as your break! Take a quick walk or lift some weight, you could even go up and down the stairs a few times. This will get your blood pumping and keep your heart healthy, and having exercise as your break will keep you looking forward to it.

It’s also important to find an exercise style that you enjoy. Personally, I like to switch it up. If I’m feeling unmotivated or not quite as strong some days, I choose to workout like light pilates or yoga. Then some days I do some weight lifting, while other days I might just stretch and go on a long walk. It depends on your personality and motivation. It might be best for you to stay consistent and stick to a certain type of exercise, or you may prefer doing something different every day. Finding an exercise that you enjoy will make it much easier to stay persistent and consistent.

Maybe Take a Supplement or 2

There are many supplements on the market and many of them either do more harm than good, do nothing at all, or are wonderful. I’m not going to recommend a supplement since I don’t have enough education for that, but i will say that once you choose a supplement right for you, taking it will put you into a routine of wellness. For me, whenever I take my supplement I almost instantly feel healthier even though obviously the supplement hasn’t started working yet. It’s almost more of a mental than physical result. In my mind, me taking my supplement means I am on track and just so healthy and well. 

Don’t Forget to Drink Water

Staying hydrated reaps endless benefits and it’s crucial for better health. Even being the slightest bit dehydrated can affect things like memory, mood, concentration, and reaction time. So starting the day off by drinking water and drinking water throughout the day will have a positive effect on your brain cognition, stabilize your emotions, and combat anxiety. Your body also needs water to properly digest food and without enough you may have irregular bowel movement, bloating, and more. Being dehydrated causes your circulation to slow down and affect the flow of oxygen to your brain. Also, a lack of water can cause your heart to work harder to pump oxygen through your body which all leads to you feeling more tired, sluggish, and less focused. The cartilage in our joints contains 80% water so drinking lots of water creates a comfy cushion between our bones which results in smoother moving joints and less aches and pains. The list goes on and on for the benefits of drinking more water, so stay hydrated!

Notice Signs of Stress

Stress can become chronic and lead to lots of negative effects like illness, headaches, insomnia, and decreased productivity. And in the long-term stress can cause things like obesity, heart disease, high blood pressure, and diabetes. Definitely something not a single college student needs. 

So, it’s important to learn to acknowledge the warning signs. Soon after stress begins in your head, it will progress to your body. You may experience headaches, an upset stomach, rapid heartbeat, loss of appetite or cravings for foods, and irritability. When you learn what your body does in stress, you can take the next step to cope with this.

It’s important to understand that trying to power through tasks while your stressed will make you less productive and often lead to even more stress. So try taking a brisk walk, take some deep breaths, do a quick meditation, talk with a friend or roommate, and do an activity you enjoy. I have talked about how important it is to sometimes unplug and be left alone with your thoughts but in a situation of stress, it may be helpful to actually distract yourself by listening to a podcast or some music. This will get you out of your own head. I love audiobooks in a situation like this because books can put you in the world of the character you are reading about.

Remind yourself of what you are grateful for, practice some gratitude. This will decrease the effects of a stressful situation and remind you of what and who you love and appreciate. You can also try talking it out. You can talk to your family, your friends, or honesty to yourself by journaling. I find journaling to be a great release of stress when I’m not ready to talk to someone, maybe feel like I might be judged, or just want to write out my thoughts. 

Health goes beyond just food, although nutrition is a great part of your body’s ability to function. There are many ways to add health to your body on top of a good diet, and as a college student your options are not limited. Try fitting a healthy habit into your schedule and with consistency it will soon be your new routine!

Here Are Some Resources You Can Use to Implement Healthy Habits!

A Sleeping Mask (block out light for better sleep)

Amazon.com: Sleep Mask, Silk Eye Mask for Sleeping with Adjustable Strap, Satin Blackout Sleeping Eye Mask for Men&Women, Comfortable Blindfold Eyeshade for Night Sleep(Blue) : Health & Household

Top Books of 2023

Amazon.com : top books 2023

Pilates Exercise

20MIN full body pilates workout for beginners // tone up and burn fat // no equipment – YouTube

Yoga Exercise

10-Minute Yoga For Beginners | Start Yoga Here… – YouTube

Stretching Exercise

15 Minute Beginner Full Body Stretching Routine – YouTube

Water Jug for Accountability

Amazon.com : ZULU Goals 64oz Large Half Gallon Jug Water Bottle with Motivational Time Marker, Covered Straw Spout and Carrying Handle, Perfect for Gym, Home, and Sports, Grey : Sports & Outdoors

GYM VLOG #11

Author: Julia Dulgerova

August has finally rolled around and soon enough it will be September. This means that many of you college students out there will be going back to school after a summer of home cooked meals and lots of physical activity.

I’m sure you have all heard of the dreaded freshman 15 and endless days of instant cup noodles and energy drinks. But truthfully, it doesn’t have to be that way. 

The health choices you make now will impact you for the rest of your life. But this doesn’t mean you need to be eating incredibly clean and healthy every single day and have no fun while doing it. There are ways to make better choices daily to avoid excess weight gain, as well as destroying the health for your future self. Afterall, your health should never be treated with a “you only live once” attitude.

First, digest the meaning of the freshman 15 you have probably heard of. Teens spend their adolescence usually eating food their parents/guardians cook or they cook themselves in the comfort of their home. Usually they have appliances to use, a stocked fridge, and resources. Then college comes and dorm life gets in the way. There is usually a lack of appliances, time, storage space, and truthfully, money. You start eating from the cafeteria and take full advantage of food trucks and fast food. Mixed with drinking and partying, stress from homework and lack of time for exercise. You slowly but surely start gaining weight. That’s the gist. This often occurs in the first year of college when you’re not used to college life, and then the weight gradually increases through your college career if you don’t make any changes. 

You may want to avoid these extra pounds but don’t know exactly what to do, so i’ll explain how to start. It’s very possible that. Like I said, there are obstacles in your way of making your own food. But if you eat from the cafeteria, take a good look at what’s provided. You might have to choose between pizza, mozzarella sticks and fries. I recommend you start by just adding a side of salad to your regular meal. Try it for a week. Then maybe get rid of the side of fries and just eat the slice of pizza and more salad. Making slow but significant changes will result in changes to your health and how you feel. You may notice that you’re a little less sleepy and can actually stay asleep in class. It may be hard to get rid of all the fats and sugars from your diet when options are limited but the next change you can make are your options of snacks. 

Switch from traditional chips to gluten free chips, or from colored candies to dehydrated or freeze-dried fruit. Not having unhealthy snacks in your room means you won’t be eating them, and temptations will be gone. So, get rid of unhealthy snacks and try something a bit healthier. Look for labels with simpler ingredients and less ingredients overall. Hopefully you can pronounce the words in the ingredient list. This will hash out some more junk food.

Making the time to go to grocery stores and finding transportation could be a bump in the road so try websites like Thrive Market and Imperfect Foods to have groceries delivered to you. If you have a mini fridge in your room or have access to a fridge, your options for foods will expand even more. Stock up on some fresh fruit and veggies that you can snack on throughout the day. You can even get some dressing and dips from Primal Kitchen. 

When you eat out, try changing what you usually order to something a bit healthier. Look for foods on the menu that aren’t deep fried in seed oils, don’t order meals packed with starch, and stay away from colored and artificially flavored foods. For example, let’s say you’re out with friends getting some ice cream. Maybe don’t choose the mint flavored ice cream as it’s usually dyed green, or the cherry that is often filled with red-40 dye. Instead opt for chocolate or vanilla. Of Course, eating ice cream packed with sugar isn’t going to be great for your body either way, but you can still make the better choice.

Try stocking up on ferments. Things like barrel fermented pickles, sauerkraut, kombucha, and kimchi could find a wonderful place in that mini fridge of yours. Their great snacks, additions to meals, and are magically healing for the gut flora and are full of probiotics. You can even try to make your own fermented foods right in your dorm with minimal equipment and it doesn’t require much space or time at all! Monica Corrado has a wonderful book that talks about fermenting including health benefits and recipes.

These are small but effective changes and are a great steppingstone into taking action about your health.

If you are ready for the next step, download the app Seed Oil Scout. This app helps track down restaurants and food stop in your area that are seed oil and gluten free. Often, these restaurants are cleaner and healthier than traditional fast-food places. 

If you’re wanting to stop eating from cafeterias all together and don’t have the ability to cook your own food, check out Capitan Soup where you can get amazing freezer meals that are packed with nutrients and deliciousness! Then, get rid of white sandwich bread and try some Ezekiel Bread or even better, sourdough. Then get some organic turkey instead of bologna, and raw cheese instead of American cheese. If you can’t get raw cheese, organic cheese is a great option or even just un-dyed cheese is better than orange cheddar or American cheese. Get some good Irish butter and store it in your fridge. Making sandwiches doesn’t require much space or equipment. Simply grab a slice of bread or 2 (or 3), slap on a good amount of butter, then put on some turkey and cheese and a side of a barrel fermented pickle and there you have a great meal. Yes, it’s not as great as some chicken stock and a home cooked meal, but it’s significantly healthier than pizza and fast food.

If you’re having trouble shopping and don’t know what to look for, check out the shopping guide from the Weston A. Price Foundation. This will provide you with a list of foods and companies to avoid, as well as companies and foods that are great. You can use the digital or paper version to help you shop in store or online at the grocery store. 

Making small changes to your diet will start to affect your body and mind. You may start to feel even more full of life and energy without all those artificial sugars, and paying attention in class will be a breeze without the excess unhealthy fats and food dyes. Once you make a small change it will be easier to move forward because your body will be improving, and you will feel and look healthier and better.

Here Are Some Resources That Could Help You Start Making Better Food Choices In Your Daily College Life!

Healthier Condiments

Primal Kitchen: Shop Dressings, Sauces, Supplements & More

Book That Talks About How to Ferment and Why

The Complete Cooking Techniques for the GAPS Diet: Monica Corrado: 9781943323197: Amazon.com: Books

Awesome Soup Freezer Meals

Captain Soup

A Better Bread Choice

Amazon.com : Food For Life Flourless Sprouted Grain Bread, Flax, 24 oz (Frozen) : Grocery & Gourmet Food