By Dietitian Jill Place
OK … here we go. If you’ve read the first part of this (and please do before you go on), you know we’ve cleaned out our pantry. And are ready to stock it with great gut-healing stuff.
And have the second page of the “Cleaning Out Your Pantry” list (if you didn’t pick it up in the last article, click here) in front of you. But are scratching your head wondering what “good fats” and “good sweeteners” are … listen up!
And you like the idea of emotional awareness and want to become more aware. But don’t know how to get started there either, I’m going to go there too!
So this article is going to be a practicum on both. First, I’m going to give you a more detailed list, i.e. some “good fats” to buy, as well as an excerpt from my Ebook, Dietitian Jill’s GOOD GUT PLAN, which I’m selling soon for $17.
In it, I’m giving you my particular fave products that I buy again and again. Which is a great leg-up for you if you’re considering getting healthier.
OK … let’s get started …
My Good Gut Stock-Your-Outer-House List …
- Fermented Foods: (store most of these in your fridge) coconut (or cashew, or other alternative milk) yogurt with active cultures, pickled veggies (sauerkraut, pickles, etc.), kefir, kombucha, etc.
- Gluten/Grain Free Flours: almond flour, coconut flour, xanthan gum (used to stabilize Gluten Free flour), tapioca flour, cassava flour, chickpea flour, green banana flour, Gluten Free flour blends, etc. See my faves below for actual prepared products and more ideas.
- Good Fats/Nuts: (store most of these in your fridge) coconut oil, avocado oil, olive oil, butter, ghee, palm shortening, nut butters/tahini, cold- (expeller-) pressed oils made from any nut except peanut, nuts and seeds
- Good Sweeteners: raw honey, maple syrup, coconut nectar and sugar, stevia, monkfruit sweetener (Lakanto)
- Condiments/Sauces: Gluten Free soy sauce, coconut aminos, Sriracha sauce, fish sauce, rice vinegar, apple cider vinegar, balsamic vinegar or white wine vinegar, Gluten Free prepared sauces (low sugar)
- Anything Organic: let’s not overload our bodies with more toxins! Going organic with our fruit, vegetables, and meats helps you avoid synthetic chemicals, GMOs, antibiotics, and hormones. Not to mention that it’s good for the planet!
OK … I hope that helps! But let me give you an even bigger push to make some changes. Here are the fave products that I use every day … my secret stash that I’m revealing just for you!
What to Do with All This …
Yes … I know that this looks daunting. Like a long-ago client said when she walked into Trader Joe’s with her custom menu in her hand … “Where do I start?”
Well … my advice … START SMALL! [click_to_tweet tweet=”Small steps lead to big wins! Because … once you take action on something … you’re more likely to take more action.” quote=”Small steps lead to big wins! Because … once you take action on something … you’re more likely to take more action.” theme=”style2″]
It’s just wired into our psyches …
I always recommend that people start with fermented foods. Because that something that you can use to stock your outer house WITHOUT ever having to clean out your pantry.
But … if you’re serious about this … go for it! [click_to_tweet tweet=”Clean out your pantry … pitch everything that doesn’t support your new food plan … you can’t eat it if it ain’t there!” quote=”Clean out your pantry … pitch everything that doesn’t support your new food plan … you can’t eat it if it ain’t there!” theme=”style2″]
Then … for example … begin to replace your bread and pasta with Gluten Free bread and pasta. It’s so good now you won’t miss your old stuff.
Want to continue eating regular stuff out? GO FOR IT! Remember … small steps … And … when you take action …
Stocking Your Inner House
As I said in the prior article, you have to do the work! But now learning mindfulness is easier than ever …
I always recommend the smart apps Buddhify and Insight Timer. They’re both free (there are others that are paid … and I DO have the mindfulness app for my Fitbit).
I love the first because you can customize your “wheel” with just the mindfulness pieces you want. Mine is stocked with 5-minute pieces so I can whop in my earphones and calm down wherever I am. You can even send something to a loved one to brighten their day.
And the second … it’s comforting to know that you’re meditating with millions of people worldwide … they tell you how many are on the app at any given time. Also, you can develop practice with celebs like Goldie Hawn or mindfulness mavens like Sharon Salzberg.
They also have a timer function. And I like the fact that I can use a Tibetan singing bowl tone (I own a whole set of actual ones for sound healing) to time things.
So the name is aptly descriptive … but a little misleading if you’re looking for a mindfulness phone app. It is … however … one of my faves.
A Body Scan Script for You
You can begin your practice with the above apps. But … if you want to get serious about developing a mindfulness practice … you might start with this body scan script.
I’d also suggest that you check out my MicroMindfuls™ … sequential snippets of mindfulness that you can mix and match to start a practice. And the audio for this script is coming soon …
But … sometimes it’s best to read scripts into your phone (or other recorder) in your own voice. And play it back … so try this … it’ll only take five minutes of your time … and it might change your life …
I adapted this from one from OneMindDhama.com. Enjoy!
The Script …
Sit in a straight-backed chair so that your whole body feels safe and supported. Allow your eyes to gently lower or close.
Then begin by tuning into the posture of your body. Use the breath to help you. Breathe in, focusing upon your upright spine. Breathe out … allowing the spine to relax.
Then focus on your face … with each breath in and out allow the face to relax and the jaw to hang. Then focus on the shoulders and allow them to relax. Use as many in and out breaths as you need to do this …Now tune into the bottom of your head. Simply bring your awareness to the top of the head, Can you feel the skin of your scalp? The temperature of the air on your skin? Your hair?
Then notice your forehead and eyebrow area … again tuning into whatever is present. You may notice the temperature of the air, some tension in your eyebrow area. Whatever is present, simply accept it.
Now notice your eyes, cheeks and nose. Continue down to the tip of the nose and upper lip. Notice your breathing here … the air may be cool and may tickle your nose on its way in … and may be a bit warmer when you breathe out.
Move on into your mouth … the lips … the jaw … the tongue. You may notice the moisture … how the tongue is resting … any tension in the jaw … whatever it is that is present.
Moving on …
Now notice your neck and throat … noticing any tension or any movement of your body with the breath. There is no right or wrong … just be aware of whatever is there.
If thoughts happen … just notice them and let them pass out of your consciousness. There is no right or wrong here. Also notice any impulse or sensations you may have throughout this whole process … allow them … notice them … and let them pass …
Now notice your shoulders ,,, perhaps sensing any movement with the breath or the sensation of your clothes on your body. Also sense any tension in that area …
Now notice your upper arms and elbows … tuning into whatever is directly present in your experience. Continue down into the forearms and wrists … noticing whatever sensation comes up for you.
Moving into the hands ,,, the palms … the fingers … the back of your hand. Notice any points of contact where the hands may be touching each other or resting in the lap.You may notice that the temperature of the air feels different on the back of the hand than it does on the palm. Notice whatever sensation comes up for you …
Now to the Body …
Now move to your chest and rest here for a moment … tuning into your breathing. You can notice the rising and falling … the expansion and contraction … the natural movement of your body breathing in and out. Continue here as long as you like …
Continue on to your abdomen and stomach … again noticing whatever sensations come up for you.
Now notice your hips … your pelvis … your rear. Feel the sensation of contact where your body meets the chair or cushion … and take a moment to feel these sensations.
Move on into your thighs and knees, noticing any points of contact … any tensions … where the clothes on your body and comfortable and possibly bunch up and are less so … and any other sensations right here … right now …
Now sense your calves, shins, and ankles … and any sensations present for you. Perhaps there is some ease … or some jittery or anxious feeling in the legs. Whatever is present … be with it.Finally, move into your feet … your heel … your arch … the ball of the foot … your toes … and the top of the foot. Tune into the the sensations of contact where the feet are touching the ground … tucked up underneath you … or how your shoes feel …
Now tune into the sensations of your whole body together … from head to toe. You may be able to feel the breath as it moves through your body. And sense the entire outline or posture of the body as it rests wherever you are sitting …
Take a few moments to come back into the room … move your body … open your eyes … breathe … and center yourself before you go about your day.
WOW … I’m buzzing with energy now! Enjoy all these great “stocking tools”. How are your inner and outer “houses” now?
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