Mindbody

Download the app

The MINDBODY app

Fitness memberships, workout classes, wellness services, beauty appointments and more.

Install
gut health tips MINDBODY app
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.
people in upward dog practicing yoga on mats
Fitness
Published Wednesday Jul 28, 2021 by Bree Lewis

Sweat Redemption: 5 Tips for Getting Back Into Your Hot Yoga Practice

Yoga
Fitness
Expert Advice

If you’ve ever taken a hot yoga class, you know it’s always going to be one thing—outrageously hot. Not the “let’s hang by the pool and get that sun-kissed glow” kind of hot either. I’m talking that “I can't believe I have this much sweat in my body” and “I may or may not pass out” kind of hot. It’s nothing to mess around with, and after a year or so of not being able to go, it’s easy to forget just how serious that heat can be.

To get the maximum enjoyment and benefits out of your heated yoga classes, you need to prepare yourself before and take care of yourself afterward. Luckily, I’ve been taking some classes (sweating enough for the both of us) and I’ve listed my five favorite must-dos to help you readjust to your heated classes and get back to the hot yoga summer that we all want.

1. Go at your own pace

Heated classes are difficult in nature. The normal difficulty of regular poses is mixed in with the added challenges of sweating and dealing with the humidity and the heat (at times, I’ve seen the thermostat climb to 108 degrees—yikes!). Depending on what type of yoga class you’re taking (sculpt, Bikram, power vinyasa), the difficulty level and temperature are going to vary. It’s also important to remember that each person in the room is going to practice in a way that’s unique to them. Hours slept, hydration levels, food intake, and different lifestyles are all contributing factors that make our practices different. What you practice on your mat is your own––trust your body and only do what feels right to you.  And remember, it’s okay to take breaks!

2. Hydrate like your life depends on it (honestly, it might)

The rise in temperature mixed in with the humidity that we all know and love creates the perfect recipe for sweating—like A LOT. You go into a heated class dry and come out feeling like you just took a dip in the pool. Before heated classes, I had no idea it was physically possible to sweat that much. If you’re going to a heated class, especially after a long break, it’s easy to forget just how much you might sweat. Is it possible to lose that much water if you haven’t consumed it first? Trust me, going into your heated class super hydrated is going to make a world of difference and help you feel good throughout your practice. And don’t forget to take some sips of H2O while you’re practicing!  

3. Nourish your body

Heated classes are challenging, but I can’t stop going. Nothing quite compares to overcoming the challenge— and experiencing the cleanse my body feels after I’m done. It’s the perfect blend of hard and rewarding, but I couldn’t do it if my body wasn’t properly nourished. On the days I know I have a heated class booked; I like to make sure I am eating right. I make sure to take my vitamins and fuel my body with fruits, vegetables, and my favorite superfood shake. I hold off on food about an hour before my practice, so I feel comfortable. After the class, I like to replenish with a big protein shake (boosted with collagen to aid with muscle recovery and skin elasticity). There is no one-way path for properly nourishing your body but making sure you’re fueled for the challenge of a heated class is essential for getting the most out of your practice and feeling good on and off your mat.

4. Replenish those electrolytes

Increasing and maintaining your water intake on the days you take a heated class is important, but sometimes you need something a little extra. If you’re sweating that much, you’re basically an athlete (at least in my book) and if you’re performing like a rockstar yogi, you need to hydrate like one as well. That means replenishing those lost electrolytes. Reward yourself and your body for the hard work and treat yourself to your favorite drink. I switch off between electrolyte-boosting drinks and coconut water depending on what I’m in the mood for that day. Adding these to my post-practice self-care routine has helped me feel more hydrated after and ready to take on the world again after especially sweaty classes.

5. Bring the right equipment

Usually, a yoga mat is all you need for your practice––but heated classes are a different ballgame. I’ve gone with just a mat, and I’ve slipped all over the place. Let me tell you, there’s nothing worse than having sweat drip all over the place while you’re trying to hold a pose that makes you grip your mat for dear life (never again). Make sure you bring a towel to place over your mat, this will help with support and grip. Bringing a smaller towel is also a good idea. You can use the smaller towel to dry yourself off during water breaks or whenever you’re feeling just a bit too sweaty. This is a small step that makes a world of difference during those super-hot classes.

So, there you have it. Five of my favorite tips (more like lifesavers) that have helped me readjust to those heated classes I love so much. Getting back into it is a challenge for us all, so know you’re not alone. No matter where you’re at in your practice, remember to be kind and gentle to yourself––celebrating your health and your body’s ability to do what you love. We’re all just getting back out there, together.

Ready to jump back into your hot yoga routine? Browse Mindbody to find the perfect class for you

While you’re at it, check out some Intro Offers near you that can help you get back to your cadence of hot yoga classes.

bree lewis headshot
Written by
Bree Lewis
Marketing Content Associate
About the author
Born and raised in a small mountain town just south of Yosemite National Park, Bree is an avid lover of health, wellness, and connecting to the outside world around us. As a Cal Poly English major alumn, she has a knack for books, writing, and all things words. In her free time, she enjoys being outside, drinking craft beers, and keeping life jazzy!