4 Ways to Begin the Wellness Process

Health Coaching

First, you need to have a good breakfast within an hour of waking up. If you’re like me, I hate breakfast. I’m not hungry, and if I had to get up really early (to work, or go to the airport, etc.) I would get an upset stomach, heartburn, diarrhea, etc. So I will make this part easy; drink a shake. Now, I’m not talking about going out and grabbing a meal replacement shake from the grocery store (Kellogg’s, Boost, Breakfast, etc.) because these are laden with sugar, fats, and other synthetic junk that defeats everything we’re trying to cut out.

For me, I don’t like protein-chalky tasting shakes. I also don’t like shakes that taste like they’re chocked full of artificial sweetener. So find a brand you like. Look for a shake that is free of soy, whey, dairy and gluten. So many shakes on the market now are already free of these ingredients, so it’s very easy to find the ideal shake, the only issue comes in finding the flavor for you, or the brand you like best.

Shake it off

Starting every day with a shake is a great way to help restore the gut and allow it to heal. It offers a ton of nutrition without leaving you feeling bloated and gross. If you want to eat breakfast, or something more “filling” later on in the day have a small healthy snack. I like having hummus and carrots as a mid-morning snack before lunch. As your body goes through its hormone balancing act, you will probably feel hungry after having a shake. This is normal, and for many goes away after a couple weeks, so eat some almonds, apple slices and almond butter, or some other healthy snack that has volume. When choosing your “post-shake-mid-morning-snack” I like to tell clients to choose an option that was once living (i.e. carrots, apples, nuts, etc.)

Next, I want you to start playing detective. Start reading food labels. Learn what’s hidden in foods that you eat regularly. Start researching the inflammatory foods we’ve discussed on your own. Read more about the effect corn, gluten, sugar, eggs and dairy have on your body. This book is supposed to begin educating you about the effect (and dangers!) inflammatory foods have on your body. This will allow you to better understand what’s going on inside your body, thus giving you more motivation and make giving up these foods easier.

Leaky Gut


Let’s talk supplements. Now, I always tell my clients “SAY NO TO SUPPLEMENTS!” This isn’t for the reason you think though, I am a huge advocate of supplements. But you need to know what you’re taking, why you’re taking it, and how to take it. Supplements, because they are nature’s most powerful pharmaceutical, are just at risk of interacting with medicines as mixing pharmacy medications can be. For instance, you shouldn’t take St. John’s Wort if you’re on an anti-depressant. I always recommend clients to purchase their supplements from their healthcare provider, or health practitioner. I sell a very high end line of supplements because I know where they come from, and what’s inside them (and not inside them!) because you see, a lot of supplements are synthetic (making them poorly absorbable) and they are chocked full of fillers (making them big, bulky, and taste gross). When you buy a multi-vitamin that is whole food based, your body does a much better job at absorbing the nutrients. Find a really good multivitamin and start taking it. I recommend you to go your chiropractor, because they often sell high end multi-vitamins. Also, buy these same high quality probiotics. Probiotics are going to be a very valuable tool in helping heal your gut. So much of your immune system lies inside your stomach, so not only are you healing your gut, but also making your immune system stronger too.



One of my favorite papers about probiotics was written by Peter Brodhead, CN compiled from Dr. Michael R. Lyon’s book, Is your child’s brain starving? (which I encourage you to read!) These flora help us to digest food, generate important nutrients, stimulate the immune system, diminish allergic reactivity and prevent the reproduction and colonization of undesirable microbes as well neutralize toxins in the gut and stimulate gut wall healing in those with a leaky gut. Breast fed infants have higher amounts of bifidobacteria in their gut. Research now suggests that children with adequate quantities of bifidobacteria are less likely to develop allergic diseases such as asthma. Of the many strains of probiotics few can establish themselves well in the GI tract. Lactobacillus rhamnosus is a species that contains some of the most impressive strains of scientifically validated probiotics. LactoBacillus rhamnosus can markedly diminish symptoms in those with food intolerance. Another strain taken from Swiss cheese is called Propionibacterium freudenreichii which stimulates the growth of various strains of bifidobacteria primarily for stimulating the gastrointestinal immune system. Propionibacterium generates a byproduct known as propionic acid. This is a very potent but non-toxic yeast suppressing substance. I offer clients a probiotic that contains these strains of bacteria, but are vegan and dairy free, even though certain probiotic strains are derived from dairy products.

Remember, it’s extremely important to discuss with your doctor before beginning any supplement regime.

As a nutritionist, I specialize in food intolerance’s and weight loss resistance. One of my areas that I focus on is dealing with inflammation and balancing out your Omega 3 fatty acid levels. Even though Omega 3 levels are a huge aspect when I work individually with clients, we’re not going to touch too much on it in this book. For a couple of reasons, first, this is a very high intensity therapeutic program which requires blood analysis that I offer clients, and secondly, writing about the importance of Omega 3 fatty acid levels is another book entirely. I strongly encourage you to visit my website for more information, or work with me directly to get in depth blood analysis to determine how deficient you are in Omega-3 fatty acids, and together work toward balancing fatty acid levels and removing inflammation. However, if we work together one-on-one or not, I strongly encourage you to research more about Omega 3’s and their impact on health and disease.

Leaky Gut


Next, let’s discuss the alcohol portion. Over the next 30 Days, avoid alcohol. Okay, okay, I just assume you’re all saying “but Kurt, you said earlier you wanted a diet that would allow alcohol!” Yes, I know what I said. Try to go free of alcohol for the next 30 days to give you liver and system a break and a chance to reset. However, if you have to (or want to) have a drink, then by all means, cheers! Just make sure it’s red wine, or gluten free alcohol. White wine has too many sugars, so avoid it over this challenge. Make sure you research online and find what brands of alcohol and beer are gluten free. Also, don’t load up on sugary, high calorie mixers. If you want a margarita (which who doesn’t?) don’t use a sugary sweet and sour mix. Mix lime juice, club soda (not tonic water), and freshly squeezed lime. Try to avoid juice mixers (see the section on sugar), and stick to club soda mixers, flavored with a splash of fruit. I love clear rum, freshly crushed mint leaves, crushed strawberries, and club soda. Also, I don’t have to be the one to tell you, but use moderation when consuming alcohol during the challenge, and every day after! Even though you’re not mixing in high calorie, high sugar mixers, alcohol in and of itself does contain a lot of calories and metabolizes as sugar. They don’t call it a beer belly or wine waist for nothing. Oh yeah, and don’t drink and drive!

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