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Wellness
Published Wednesday Jun 05, 2019 by Molly Alliman

5 Steps to Identify Food Intolerances and Heal Your Gut

Expert Advice
Food

We’ve all been there—uncomfortable bloat and gas after what seems like every meal. Acid reflux that keeps you up at night, or consistent stomach issues that keep you in the bathroom when you’d rather be enjoying life! It is likely that your digestive woes are caused by food intolerances and sensitivities that have gone unidentified. 

Do you know the difference between food allergies and food intolerances/sensitivities? Food allergies will cause a histamine response in your system that will typically reveal itself on your skin in the form of a rash or hives, and in extreme cases, by anaphylactic response. (If this is the case, please consult your physician). Food intolerances and sensitivities will result in digestive symptoms—heartburn, acid reflux, stomach aches, bloat, gas, constipation/diarrhea.

The good news is that your food intolerances can be identified by following these five simple steps to become empowered by your food choices to heal your gut:

 

Step 1: Keep a food journal.

Keeping a daily food journal, for a minimum of one week, will give you great insight into which foods are causing any digestive symptoms. For each day, write down what you had to eat and drink for breakfast, lunch, dinner, and snacks. Take note of your digestive symptoms that day. Pay attention to what you eat or drink on the days that you have symptoms. Start circling the food and beverages that you believe are linked to digestive symptoms caused by food intolerances. 

 

Step 2: Eliminate foods linked to digestive symptoms. 

For the next three to five days, remove the foods from your diet that you circled in your food journal.  If after that time your digestive symptoms still persist, move to Step 3. If your digestive symptoms subside, continue to remove these specific foods for a total of 10 days before moving to Step 4. 

 

Step 3: Eliminate common allergens + digestive disruptors*. 

Eliminate all common allergens. These include gluten, dairy, eggs, shellfish, and soy. You can also remove other foods that commonly cause digestive symptoms. These include nightshades, chocolate, sugar, coffee, alcohol, and processed foods. It is recommended to eliminate these foods for a total of 10-14 days until digestive symptoms subside completely before you reintroduce. 

 

Step 4: Reintroduce* 

For each day following the 10-to 14-day elimination period, reintroduce the foods you eliminated one by one. Isolate these foods for reintroduction. For example, you may be craving a bagel and cream cheese but you would be reintroducing gluten and dairy at the same time, making it difficult to identify which one may be causing digestive symptoms. 

 

Step 5: Rebuild + Repopulate

Once you identify your food intolerance triggers, continue to keep these out of your diet for four to six weeks while you heal your gut. To rebuild and repopulate healthy gut bacteria, I recommend taking a daily probiotic supplement with at least 5 billion strains. You can also eat your probiotics by trying fermented foods such as sauerkraut, kimchi, coconut kefir, goat milk kefir, and whole milk plain yogurt (if ok with dairy). 

*It is recommended that you work with a Certified Health Coach Professional to help you identify what foods should be removed from your diet, for how long, and to create a structured reintroduction plan specifically for you. 

 

Molly offers her 10-day Balance Cleanse and elimination diet with her full support to help you identify food intolerances. She also offers one, three, and six-month programs to better help you with food intolerances, gut healing and to accomplish your health goals. 

For more information about her cleanse, programs, and pricing check out www.balancebymolly.com/ and use code MINDBODY for $20 off the Balance Cleanse!


MINDBODY HAS NOT VERIFIED THE CLAIMS OF THIS ARTICLE.
Molly Alliman
Written by
Molly Alliman
Certified Health Coach
About the author
Molly is a certified Health Coach who works with her clients to form better relationships with food and healthy habits. She truly believes that health should be about balance and not stress. Molly is an avid fan of carbohydrates, pine-scented candles, golden retrievers, and one-ingredient foods.
what is wellness
Wellness
Published Wednesday Oct 06, 2021 by Denise Prichard

What is Wellness?

Expert Advice
Wellness

To say the last year and a half was tough would be an understatement. In fact, it will probably go down as one of the most difficult times for our modern generation. In one of the many social polls we conducted during the pandemic, some of you described this time as a sheer “dumpster fire” or “like stepping on a Lego.” And to be honest, I couldn’t agree more.

Luckily, we’ve been able to get back to some form of normalcy in our lives and wellness routines over the last several months. As vaccines became available to the public, wellness businesses welcomed fitness fanatics, haircut seekers, and massage lovers back to in-person wellness experiences. And thank goodness for that—my roots and horrible posture from working from my bed were both getting wildly out of control. This girl needed a good massage and cupping session stat.

If there’s one thing we learned from the pandemic, it’s that our wellness routines are as personal as they are important. During shelter-at-home, those routines looked a bit different. For many, it meant taking a new approach to the “typical” wellness services we count on—I’m looking at you DIY haircuts, at-home waxing sessions (ouch!), and virtual swerking classes.

Now that we can leave our humble abodes to take advantage of in-person experiences again, the word “wellness” has seemingly taken on a new meaning.

Recently, we conducted another one of our famous social polls to see what wellness means to you, our Mindbody community, now that we're slowly but surely getting back to our regularly scheduled programming. We also tapped some of our most influential Mindbody business owners about the ever-evolving wellness landscape.

Here’s what you all had to say.

Wellness is more important to you than ever

According to our annual Mindbody Wellness Index, 60% of Americans say they’re more focused on their health and wellness since COVID. Consumers are now realizing they need to take greater care of themselves to optimize and preserve their health. When we asked you on Instagram how important wellness is, a whopping 98% said it was more important than ever. When it comes to how you’re practicing wellness, though, the answers were all over the board. Many of you pointed to journaling, practicing breathwork, and daily workout routines (cycling and yoga topped the list) as being the activities that help you keep your chill throughout the week.

I’m also happy to report that over 50% said you tend to feel more blessed than stressed on a daily basis—which is more than likely a big improvement. Let’s be honest, a year ago I would’ve bet a billion dollars that 99.9% of us knew no other feeling than anxiety—am I right? But even with the stress in our lives dwindling, many of you are still experiencing burnout at the end of a long work week (guilty!). But instead of succumbing to a bottle of wine for relief (please, that was so 2020), you’re unwinding by going to your favorite workout classes—with hot yoga, barre, and Pilates as your faves.

What wellness means to the pros

Let’s be honest, we should credit the business owners in this space for helping us reignite our spark when it comes to our wellness routines, right? Thanks to them, we’ve been inspired to prioritize the activities that help us feel our best. In turn, we thought it’d be interesting to learn what wellness means to them—and how that definition has changed over the past eighteen months.

Here’s what they had to say.

“Wellness is living in balance—mind, body, spirit. Highs and lows. It all ebbs and flows and we can navigate it a bit better when we take time to move, breath and remember who we are, and how we are connected to this big, beautiful world.” - Jess Pierno, Founder, Owner, and Chief Inspiration Officer of Yoga Heights

“Wellness is a true balancing of the mental, physical, and spiritual. It has definitely evolved over the years for me—from something that I just thought was about exercising and eating a healthy diet—to also incorporating balancing and healing internally and spiritually.” - Stefanie Patterson, Owner, Indianapolis Salt Cave and Halotherapy Center

“My sense of wellness has evolved from staying healthy and motivated, mind/body/spirit... to being more gentle with myself, less demanding. Accepting my limitations, taking time for resting, and gaining real clarity about what's important. I care less about what people think of me—difficult as a performer and as a business owner with so many demands on me—and more about getting quiet and tapping into the divine source inside of me that helps me discern my next move. In this way, I know my motives are as pure as possible and I'm not getting distracted—not that I don't make mistakes! Those are necessary, that's how we learn!” - Johanna Krynytzky, Owner, Hip Expressions Belly Dance Studio

“My studio name reminds us that we are constantly evolving. The past 18 months have certainly shown us that! Wellness to me means doing your best on any given day to make sure that you are taking care of yourself as best you can. It leads to resilience. Diet, exercise, sleep, a sense of community, and some form of faith. It all matters. Setbacks happen all the time, and every day is a chance to start again. We strive to be 'cheerleaders' for our clients when we sense that things are coming out of balance in their lives. So many have been with us for 18 years and are friends—they are our community and we all watch out for each other.” - Mo Wolfe, Owner and Founder, Evolution Pilates

Putting wellness into action

I think we can all agree that there isn’t one true definition of wellness anymore. To some of us, it means getting that hot yoga sesh in daily, and to others, it means carving out time to treat ourselves to a massage or manicure. As long as you’re actively pursuing wellness—whatever that means to you—you're on the right track.

Our MO has always been about connecting the world to wellness—a term that's seen a lot of change lately. Whether you’re fully embracing the in-person experience or still delighted by the convenience of practicing at-home wellness, the Mindbody app makes it easy for you to book experiences that help you feel like YOU again.

denise prichard
Written by
Denise Prichard
Senior Marketing Content Specialist
About the author
Denise Prichard is a certified yoga instructor (RYT-200) and an experienced content marketing professional with a penchant for writing compelling copy within the health, wellness and beauty industries. When she isn't writing or editing, you can find her teaching yoga classes, at a spin class or hanging out with her rescue pups.