I often hear people talk about the trouble that they experience with bloating, irregular bowl movements, and discomfort after eating. In truth I have struggled with this myself. Learning about my gut and understanding how I can care for it has been eye opening and so important to my health journey. Learning what helps our gut function best can be so important. 

Our gut is very complex and there is no ‘one size fits all approach’ it can take much trial and error to learn all the answers to the complications that you face. However, I do know that these 5 habits will start to make a difference.

5 Habits that can change your gut!

Drink Plenty of Water:

Water is essential to all body functions but especially in digesting our food. Water helps break down food so that our bodies can absorb the nutrients. It also makes stool softer, which will help prevent constipation. Staying hydrated helps to decrease the inflammation in your gut by keeping food moving through your digestive tract.

Eat 30 DIFFERENT Plants a Week:

This may sound like a lot and it can be in the beginning. Variety is key and can be one of the most important ways to manage a healthy gut. Our gut thrives off of the nutrients and diversity presented in fruits, vegetables, nuts, seeds, grains, beans, and spices. 

Here are a few tips to hit your 30 plant sources every week:

• Include a multigrain whole grain bread into your diet. (The current bread that I use has 21 different kinds of grains and seeds in it)
• Try new fruits and vegetables each week. 
• Plan your meals around vegetables.
• Add many plant sources to your salads such as: spring mix lettuce blends, nuts and seeds, and a variety of vegetables.

Slow down while eating:

Digestion starts in our mouth. The more we chew our food, the easier it will be for our digestive system to do its work. Slow down and enjoy your food. Listen to your hunger cues. Mindfully eat your meals so you know when you are full.

Move more often:

Being sedentary can lead to decreased blood flow and increased pressure on your digestive system. Being physically active increases blood flow to the muscles in the digestive system. Exercising each day aids in digestion and staying regular. While exercising is important, continuing to stay active throughout the day can be even more beneficial.

Reduce stress:

Within our autonomic nervous system which controls digestion we find the parasympathetic nervous system and the sympathetic nervous system. 

Parasympathetic nervous system (REST AND DIGEST): When we are calm and relaxed this is the nervous system at work which help blood flow toward the digestive system. This helps sooth digestion. 

Sympathetic nervous system (FIGHT OR FLIGHT): When we are stressed the blood moves away from the digestive system to the heart and muscles. This does not support good digestion.

When we are stressed our sympathetic nervous system activates. When we live in a constant state of stress and worry our digestive system and gut are not able to work properly. Finding ways to cope with our stress is necessary. Here are a few of my favorite ways.

• Deep breathing: breath in (4-6 seconds)-> hold (4-6 seconds)-> breath out (6-8 seconds)
• Get outside in the sunshine and go for a walk
• Journal my thoughts on a stressful situation 
• Practicing yoga

No amount of dieting can make up for high stress and no sleep. If this is something that you struggle with START HERE!

It may be common to be bloated, experience uncomfortable cramping, and irregular bowl movements but it is NOT NORMAL. Start by implementing these five tips into your lifestyle. They have made all the difference in my life and I am sure they can help you too.

One of the most talked about topics since 2020 has been self-care.

Self-care plays a huge role in our physical and mental health. Google states that “self-care is the practice of taking
action to preserve or improve one’s health.”

 Social media defines self care as taking a hot bubble bath in a beautiful bathroom lit only by candles or splurging on an expensive pair of jeans. While it is true that these can occasionally be needed forms of self-care they may not be the most affective care you can give yourself.

Ultimately we are our happiest when we are serving others. However, we need take care of our minds and bodies in order to care for those around us.

If you have ever flown on a plane you know that you are instructed to put your own face mask on before you help those around you. Failing to put your face mask on will cause you to go unconscious and then you will be unable to help others.

Each of us has personal need that should be met before we are able to properly care for those around us.

For me self-care is less frivolous than the media may make it seem. However, there is a reason why it is a hot topic.

We live in a world that is constantly on the move. We fill our schedules to the brim and hardly have time to think our own thoughts.

We are getting burnt out and struggle with all the complex emotions that are created by the fast pace of our lives and the constant view of others lives through social media. 

Slowing down is necessary. Caring for ourselves is necessary. 

Stress that is left unchecked can lead to many health problems. Learning how to manage the many stressors in our lives is vital.

When the overwhelm sets in and you are in need of self care see if these 4 forms of care will help:

1. Sleep: When you feel drained and low on energy it is important to make sure you are getting enough sleep! No
amount of splurge buys or bubble baths are going to give you the energy that sleep will. If we are not getting enough sleep, our health quickly starts declining. Our body needs rest to function correctly.

2.  Healthy Diet: You can indulge in some cookies or your favorite treat occasionally but you will not get the
strength you need from treats and fast food alone. If you feel you are lacking, try to add a veggie to every single meal that you eat. Turn to a piece of fruit for a afternoon pick me up rather than a handful of chocolate. Caring for your body is fueling it with things that are going to help it function at its best.

3. Move your body: Studies show that the number one way to decrease stress is to get active. Going for a walk or getting in a good workout can do wonders for our mind and body.

4. Connect with others: Reach out to a good friend. Get involved in your church or school. Become friends with your neighbors. Create your community of people that you can connect with.

These are the things that fill my cup. These are the things that help me to feel my best.

Some days that may look like taking a bubble bath or treating yourself but most of the time it looks like…LIVING A HEALTHY LIFE STYLE! 

Get more sleep, eat food that fuels your body well, incorporate movement into your day, and connect with others so that you feel your best and have the energy to love and care for your people well.

Over a year ago I started a practice that so many experts talk about. I started to write down three things that I am grateful for every single day. I personally like to be very specific in what I write:

I am grateful for my mom and my mother-in-law who come and watch my kids so that I can have uninterrupted work hours. 

I felt especially grateful for the sunshine today after a week of rain.

I am thankful for music and the ability that it has to brighten our moods.

I am grateful for the opportunity we have to go to church each week because it helps me to remember the things that are most important to me.

It is easy to be grateful in ideal circumstances but not every day in the past 14 months has been perfect. I have learned to look for the joy and blessings even on the hard days:

I am grateful for a friends and neighbors who reach out to us when we are going through difficult circumstances. 

I am grateful for the ability I have to strengthen my body when it feels broken and weak.

I am thankful I can watch YouTube videos to help me learn how to fix a broken dryer.

I am grateful for a warm bath after a long and hard day.

The key to living a life that you love is having an attitude of gratitude.

As cheesy as that sounds, it has become one of the most important practices in my life. 

While there are many outside influences in our lives that we do not have control over, we do have complete control over our mindset and our reactions. We are the ones that control our life. Knowing this has been key to finding joy each day. Loving your life is all about mindset. 

I have existed in a space where I feel overwhelmed by all the things that need to get done. I have to do laundry. I have to feed my family. I have to change the oil. I have to go shopping. I have to work. I have to exercise. I have to drink water.

The truth is you do not have to do any of those things.

I want to take care of my family so I need to do laundry, cook meals, do dishes, etc.

I want to be healthy so I need to exercise, drink water, eat balanced meals, etc.

I want to be a happy person so I need to have a positive mindset.

Understanding what I want has helped the endless lists of things seem purposeful. They are helping me to live the life that I want to live. 

I am consciously choosing the way that my life looks. Each decision that I make is very purposeful. 

When things are hard, I remember I chose that because I though it would aline with the life that I want to have.

I choose to work each day so that my husband can finish school. I do not have to work but I choose to so that we can live debt free. I am grateful that I get to work each day. I am grateful for a job that works for our situation.

I choose to exercise in the morning. I do not have to exercise but I choose to so that I can be strong, have mental clarity, and feel good about myself. I am grateful that I am able to get up and move my body.

When we are in seasons of life where we do not have as much control as we would like, when we are struggling with health battles, others choices, or mental depression, I encourage you to focus on the things that you can choose. Allow yourself to feel the hurt, devastation, sadness, and then choose to look to the blessings around you. 

Choose to fill your life with the things that make you happy. Choose to be grateful.

I love the hope that a new year brings. The hope of becoming a better version of myself. The hope of creating the life that I dream of living.  

For many years I have set a long list of new years goals and struggled to stay on track for more than a couple weeks. The truth is, it is very hard to make that many changes all at once.

For most people setting and sticking to 10 goals is unrealistic and will leave you feeling defeated. Over the past years, I have found that it was time for a new approach.

Our daily habits can either serve us and better our life or they can sabotage us and decrease our success. 

Creating good habits and breaking bad habits is ultimately what is going to help us succeed in accomplishing our goals.

My focus has shifted, and I have realized that it is through my habits that goals are truly accomplished.

Mastering the art of building habits is what will help us reach our goals and become the person we are dreaming of becoming.

It can be difficult to start a new habit, in fact, many studies show that it takes 21 days for a habit to stick.

Here are a few tips on how you can build good habits and achieve your goals in 2023.

HOW TO BUILD GOOD HABITS

WHAT IS YOUR WHY?

What is your reason behind creating a certain habit? 

If the only reason you are trying to drink more water is because you hear everyone say you should, it may be hard for you to create that habit.

Get specific on the reason that you are incorporating this new habit. 

Maybe you are doing it because you know that it hydrates your skin, helps with digestion, and aids in weight control.

When you identify the true reason you would like to build a habit, you are more likely to see success.

START SMALL

Trying to stick to a long list of goals all at once is unrealistic and can lead you to believe that you have failed and can not change. I have been there. 

In moments of great motivation, we get carried away with how many habits we think we can instantly change. The truth is, habit change takes time.

I suggest starting small and building from there.

In 2023 I have a goal to spend more time outside with my kids. 

Currently, we are terrible at spending time outside. Our busy schedule and the cold weather make it hard for us to go out each day. 

I am not going to set a goal to go outside for an hour each day.

As great as that sounds that will be unrealistic for us at this time.

I do want to create a habit of spending more time outside when we can.

I need to start small and build from there.

I generally go on a run 3 mornings a week.

I will already be up and ready for outside.

I can come home, get my kids breakfast and get them ready to spend some time outside in our yard on those three days for 10-30 minutes before we have to do our house chores and prepare for me to work. 

Eventually, I would like them to spend more time outside and we are going to work toward more time outside, but going from nothing to a full hour each day is too much. 

In February I can look at my goals again, evaluate the habits that I have created, and stack more habits onto those.

I know we are all looking for results and we want to see the results FAST! It is better to chip away slowly than to feel overwhelmed with too much at one time and give up. Trust in the slow and steady process!

Break down your goals into habits you need to create and tackle only a few at a time.

HABIT STACKING

In a book called “Atomic Habits” by James Clear, he introduces the idea of habit stacking. It is easier to create a habit when you add it to something that you are already doing consistently. 

For example, if you already have a habit of brushing your teeth each morning and would like you to create a habit of reading 10 affirmations to start your day then you could choose to read those affirmations while you are in the bathroom brushing your teeth. 

For several years I have wanted to create a habit of writing three things that I am grateful for each day.

I have tried to create this habit many times! I already had a solid habit of exercising every morning.

I decided that I would always do my gratitude journaling before I started my exercise.

For over a year I have rarely missed a morning of gratitude journaling.

I have now filled a notebook and a half with my gratitude.

AVOID THE ALL-OR-NOTHING MINDSET

This may be the most difficult step. If you fall down you don’t stay on the ground forever, you get back up and keep walking.

Then why, when we trip up and don’t stick to a new goal or habit do we completely give up? 

Give yourself grace and then try again tomorrow or even that same day!

If you have a goal to get 10k steps every day and you do not complete that goal one day you have not failed! Get back on the train the next day and keep going. 

You do not need to be perfect to see results.

You just need to constantly be TRYING to move in the right direction. 

IMAGINE SUCCESS

I like to imagine what it would be like if I do accomplish my goals.

What it would be like to become the type of person I am aiming to be. 

I served a church mission in a foreign country for a year and a half.

There were many difficult days. It was hard to be away from my family and dedicate all of my time to learning a language and finding people to teach.

When things got hard I imagined what I could become through my service and what it would be like to return to my family proud of the things that I had accomplished.

When I make daily choices I ask myself if it is in line with the person that I am trying to become. 

I have a vision for my success and am excited to make the choices that help me become that person.

HOLD YOURSELF ACCOUNTABLE

Change is not always easy and it will take some sacrifice. Find a way that you can use to hold yourself accountable. 

You can add your new habits to your to-do list, create a habit tracker, find an accountability partner, or create an event in your calendar. 

Whatever you do make sure it works for you!

I am taking on clients for health coaching and would love to work with you as we start this new year.

If you are interested in individual health coaching and working with me to accomplish your 2023 goals then you can reach out to me at alli@thrivewithalli.com or DM me on my Instagram.

The new year can be an exciting time. It feels good to have a promise of a new start and hope of a better life. 

I wish you all success this year as you learn to create habits that will help you become the best version of yourself.

Hi! I am Alli! I am focused on helping women explore areas of their lives that are out of balance. Through understanding those areas we will identify barriers, set achievable goals, and implement change. I hope to inspire you to achieve optimal health, AKA: live the life that you LOVE and feel amazing in.

I am a wife to an amazing husband and mom to two littles. I love running long miles, organizing every inch of my house, eating my great grandma’s homemade chocolate cake, and dancing like a fool for my toddler.

I am passionate about health and want to help others make lasting changes that will help them feel amazing. I don’t believe in dieting, I believe in lifestyle changes. I am determined to help others understand how to make choices and create habits that will lead to their best selves.

For years I have been fascinated with how food, exercise, stress, and sleep affect the way that we feel. Five years ago, I felt trapped. I thought that the only way to be healthy was to constantly be restarting the “newest diet.” Running was no longer something I did out of love, it became something I did to be skinny. I had bad cystic acne all over my cheeks, and I constantly felt drained. Over the past four years, I have been obsessed with learning about health and what that actually means. I have explored all areas of my life and realized how unbalanced it was and how it was affecting me. I am not perfect and I don’t expect you to be either. I am a huge believer in eating your favorite holiday treats, staying up late watching your favorite tv series, or ordering your favorite meal at a restaurant. I want you to enjoy your favorites! My hope is that eating balanced meals, incorporating exercise, getting 8 hours of sleep, drinking more water, and working on your relationships becomes your favorites as well. I know it will because of the way it will make you feel. Creating more healthy habits THAT STICK will give you the energy you want and you will LOVE it.

Finding health is a journey and it lasts a lifetime. I am glad you are here and hope you are willing to take this journey with me.

I am so excited and a little nervous to be starting this new adventure. I am currently attending school to become a health and nutrition coach. I have loved learning about holistic nutrition and am excited to start sharing everything from food to fitness to mental wellbeing. I believe that health is much more than the food that you are putting into your body, it is even bigger than closing all the exercise rings on your watch. Health comes from practicing balance in all parts of our life. My goal is to share how I am striving to obtain that balance in my life and help you thrive as well.