What the heck is SIBO?

By Dr. Marley Smith DC

“Nausea, heartburn, indigestion……upset stomach, diarrhea?” The Pepto Bismol song is one that is burned into most of our minds (especially if you’re over the age of 25). However, drinking pink plastic is not the solution to those symptoms! Research supports that many disease processes originate in our gut, so suppressing our bodies’ warning signals (symptoms) could be harmful. The gut is so important and has such an influence on the body and overall health that it has been labeled the “second brain.” Metabolic function, inflammation, hormonal balance, and neurotransmitters/chemical messengers are all influenced by gut health – proving there is an intimate connection and vast communication between the gut and your brain. The gut impacts everything in the body! At the time of this article there are 60-70 million people suffering from intestinal disorders in the U.S. Small Intestinal Bacterial Overgrowth (SIBO) andIrritable Bowel Syndrome (IBS) being at the top of the list. Experts have estimated that 20% of the population has SIBO and suspect that SIBO is THE cause of IBS. This means if we address the SIBO, then IBS takes care of itself. The good news is there are lifestyle changes that can help one overcome SIBO as well as keep it in remission. In fact, modifying your lifestyle is the only way to reverse this condition, beating it once and for all.

First things first, what the heck is SIBO. Small Intestinal Bacterial Overgrowth (SIBO) is a condition where we have bacteria in the wrong place. We should normally have bacteria in thelarge intestine where they help break down and ferment food, these bacteria also helps with the formation of certain vitamins like Vit K, absorption of water, and formation of waste. We should NOT have bacteria in the small intestines as this is where most of our nutrient absorption takes place. When we have bacteria in the small intestine this not only contributes to gastric upset, but can also damage the gut lining which will result in malabsorption of the nutrients you are consuming and can contribute to a number of illnesses and symptoms.

The most common symptoms associated with SIBO are: gas, bloating, reflux, constipation, diarrhea, etc. after a meal. Other conditions that are associated with SIBO are thyroid issues, celiac disease, diverticulitis, fibromyalgia, and depression/anxiety just to name a few. The most common cause of this condition is decreased gastrointestinal motility (many times the result of medication such as opiates, antibiotics, NSAIDS, antacids, etc). The lifestyle factors that contribute to SIBO are stress, over eating, high sugar/starch diets, Vitamin D deficiency, Environmental toxins (BPA), excessive alcohol consumption, and too much water with meals. SIBO can also be the byproduct of low stomach acid, gallbladder/liver issues, or poor pancreatic function. Clearly, there is a lot to consider with this condition, however, the solution is the same in most cases.

Here are some tips if you suspect that your digestive issues are the result of SIBO.

  • Don’t over-eat, don’t consume water with your meals, chew your food thoroughly, and avoid snacking (In other words, don’t bombard an already sluggish GI tract).

  • Avoid high sugar and starchy meals (especially fructose) as well as alcohol. These act like gasoline to a fire and will feed the bacterial overgrowth.

  • Supplement with herbal remedies such as Berberine, Ginger, Oregano, Peppermint, and Rosemary

  • Start a low FODMAPs diet (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). In short these are foods that ferment easily in the gut further feeding any bacterial overgrowth.

  • Consume apple cider vinegar before meals to help with stomach acid production. (Braggs, unfiltered, with the mother)

  • Get adjusted! It is essential to ensure there is no nerve disturbance to the digestive organs. Research also shows that stress markers (i.e. cortisol) improve with chiropractic care. Remember, when we are stressed, our digestion is down-regulated! Chiropractic care could be your “reboot.” Visit www.livinwellchiro.com for more information or contact us at info@livinwellchiro.com.

The team at Aceva has many supplemental supports that can help in the elimination of SIBO, as well as, products that can naturally maintain your progress. These include:

 

o   Gastroplus

o   Cand-X

o   Ultrabiotic

o   Active D/Active D Plus

o   Omega 3 Plus/Omega Longevity

o   Ultimate Body Cleanse

 

All of Aceva’s supplements are safe, natural, effective, and of the highest quality, which is why it is the trusted brand here at Livin’ Well and Cheyenne Weight Loss. If you have questions about individual products and their role in your health please let us know and we will be happy to share. Visit http://lddy.no/643r and enter promo code MS01 on any order for 5% off.

 

If your digestive health is a challenge for you, then Cheyenne Weight Loss may be your solution! To find out more visit www.cheyenneweightloss.com or email CWLHEALTHCOACH@GMAIL.COM. Our team is here to help you do life healthier. Through this lifestyle empowerment program, we have helped many people regain their digestive health, lose weight, and most importantly improve their quality of life!

Written by Your Cheyenne Wellness Expert,

Dr. Marley Smith DC CACCP

How did I become a Primal Health Coach?

By Roxanne Woods PHC

Before my real health journey, I was at a job where self-care was at the bottom of my list and I was just trying to survive. My sleep was suffering, my energy was low, my motivation to workout was gone and I was eating out all the time because I would come home too exhausted to cook. This job was in the Social Services field, and if you know anything about those positions, you know what I am talking about (I.e. a lot of over-worked, under-paid and under-appreciated workers.) In my position I primarily worked with children and families who became involved in the court system through child protection. I met with the families, tried to establish a plan with an end goal and worked with them to reach their ultimate goal which was either reunification, adoption, guardianship etc. It took me a while to realize that I was spending so much time focusing on these other people and their well-being, I was not taking care of myself. Ultimately it was preventing me from being the wife I wanted to me, the friend, the daughter… EVERYTHING. 

  

I have always been someone who enjoyed going to the gym, working out or doing things outdoors. My motivation for all of that had dwindled. I was even starting to avoid social gatherings because I felt so tired and worn down that I didn't even want to be social, which was very unlike me!! It took a heart to heart with my husband one night for me to realize, I wasn't myself anymore. I knew I needed to make some changes. For me… it ultimately came down to looking for a different job. And look, I get it. It is not always that simple, or that might not be an option for you... or your job may NOT be what needs to change. The important thing to look at and assess is what is bringing you down and how to make it better. Whether you want to believe it or not, you are in control of your happiness and you need to make that a priority. For me, that meant getting my health in check. And that was the harsh reality I needed to make for myself. This meant not only physically, but mentally and emotionally as well.  

  

I was extremely frustrated and fed up. 

  

I started applying for jobs and found a position at a health and wellness Chiropractic Clinic, Livin’ Well Family Chiropractic . This seemed VERY different than what I was used to, but that was also what intrigued me.  I met with them and ultimately joined their kick-ass team. Being surrounded by such health minded, positive, and motivated people everyday really made me re-evaluate where my health was at and how to improve it. This is where my education on a Paleo/Primal way of life first began and what launched where I am now.  

The biggest thing I learned in my previous position was that I love to help people and be someone that others could rely on. Prior to now, I had no idea the things that I really loved (education, support, accountability, making people happier and ultimately HEALTHIER) could be compiled into a career. I discovered that all the things I love to do, is what being a Primal Health Coach is for me. I am able to spread the education I have gained, but also be that motivator and provide support for people that need it and WANT IT. 

    

I am most excited about sharing with all my clients the education I have gained through the Primal Health Coach Institute, my employers, my classmates, as well as, providing the support that I can’t wait to give you all on your journey towards a healthier self.  

 

Does eating fat, make me fat?

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By: Stephanie M. guest blogger and current CWL participant

1 Minute Takeaway: Fat can be good and actually helps your body remain full longer.

I have been told by all the commercials, by even friends, that fat-free is the way to be. I have officially fact-checked this with my Cheyenne Weight Loss Coach and can confidently say “BOGUS.” Eating ‘fat-free’ may make you feel better in the moment (as it did for me because I thought I was making health choices) but it is essentially encouraging your body to eat empty calories. In result you feel full for less time and can then cause you to eat more. Who knew eating fat actually was a good thing? Now this does come with some disclaimers. It has to be the RIGHT fat. I am talking; avocado, coconut oil, olive oil olives, nuts (but not peanuts because those are not actually a nut…crazy!!) Knowing this now has really transformed what I buy and what I permit myself to eat. It has already helped me to lose weight (which is a plus) but more importantly it has truly helped me to feel full and I know I am giving my body what it needs. I don’t want to eat and/or drink as much as I used to because I am actually giving my body the nutrients it needs.  

Have I blown your mind yet? Well, this really translated for me a new code-of-eating. I now do look at food as a means of fuel for my body and am listening to when it is full. It makes saying “good-bye” to temptations so much easier. I don’t even want that brownie. Ultimately I have come to realize the food items I used to eat miss me, but the feeling isn’t mutual! So, for all of you out there- choose being full of life, instead of junk. It’s so much more fulfilling!

What foods are the “healthy” choice?

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By: Stephanie M. guest blogger and current CWL participant

Takeaway: You didn’t know but now you do, so choose correctly.

Everywhere you go the food offered is a lot of potatoes, cheese, dairy and rolls. I thought when this was paired with egg, it was a healthy choice. Well… I have learned it isn’t. But more importantly, I have learned why it isn’t. I think we are taught early on many bad habits but when you look at what so many restaurants offer their customers; they are fueling the fire. They use potatoes as fillers. They do this because it doesn’t cost much to produce. However, it isn’t healthy. I used to think getting a baked potato from Wendy’s was a healthy alternative. Now I know, I was better off just eating the beef! The lessons that I get at Cheyenne Weight Loss every week have really opened my eyes to how I got to where I am with my current health and weight. I got so deep into having an unhealthy lifestyle, I just gave up. I stopped working out and really stopped caring. I had zero confidence in myself. I also, put such an emphasis on what was convenient, I never really thought through what I was eating. I just ate it because it was there. Not wise.

It wasn’t until this last year that I really started to see my body transform. I got a roll. A big roll in my mid-section. This scared me. I knew that if I didn’t make adjustments now, then I would further my own demise. However, I didn’t know what to do or where to turn. I tried other programs in the past and have always been the statistic who would lose weight and then later gain that weight back plus more. It hasn’t been a good cycle. To change this cycle, I connected with Cheyenne Weight Loss to gain guidance and found it to be the perfect fit. I get a progress report each week, measuring my success and monitoring my body composition.  My health coach monitors my daily food intake and provides feedback to answer my questions and keep me accountable.  Not only does this program concentrate on weight loss but it pays attention to your full body composition. It looks at muscle mass, fat and water weight. All of which can tell a story and measure our overall health progress. I am saying, “So Long” to the country foods and the rolls, and hello to a healthier me.

Fitting in

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By Stephanie M current CWL participant

Takeaway: A fit life can result in various comforts within life. What you experience now doesn’t have to be your forever.

Last month I got on a plane and went to buckle. I cannot even put into words how snug the ride was. I felt as though my body was crossing every boundary of personal space. I felt terrible for the person who was sitting next to me. I strategically positioned myself more into the aisle so that my arm wouldn’t be invading them, but then it resulted in getting hit at various times by the flight attendants. I started to look around in disbelief. I thought to myself, “That is no way to treat their passengers.” But then I stopped and started to look around the plane. I was the problem. I am significantly larger than anyone around me and they all had plenty of space to sit and be comfortable. When looking at their positioning within their seats and then I looked at how I fit in the seat, I was too large for my seat. Let me tell you…that's not a good feeling. In that moment, I stopped what I was doing and had to wipe away a tear. The decision to change my body and my lifestyle is mine and no one can make that decision, but me. However, it is so true what they say – the hardest challenge is making that first step.

I thought to myself 'I don’t want to remain this way and I don’t have to. I deserve to be better than this but also, those around me deserve a better me. As much as I like to portray to those around me that I am confident person (I feel like I am) but, like anyone else, I have my insecurities. My weight, my size and my inability to make a change are my biggest insecurities. I am not proud of it, but I realized in this moment that while I am headed to a new destination on this flight,  I need to take on a new journey and destination of a healthy life style for lasting result. 

Doing the Cheyenne Weight Loss program is something I need because I need the support. I need the education and I need the guidance. Without that, I don’t know if I could muster up the will-power to succeed. I honestly, over the years, have accepted my size as a form of punishment. That is, this “self” is what I deserve. It's taken me a while to realize… it isn’t! I plan to make real life long standing changes through this program, which will generate an improved me. Let’s be real here too, I never want to feel like that again. Whether it be on a plane, at Water World or even at the movie theatre! I am over it! Cheers to a journey towards a fit, happy and healthy life.

Think Outside The Box

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By Stephanie M. guest blogger and current CWL participant

Takeaway: Boxed food and shakes won’t cut it for life. CWL let’s you be a real person in the real world.

Have you ever heard of the word “plethora”? Do you know what it means? It means “excess.” When you look at the number of “quick fixes” out there in regards to weight loss, that word is what comes to mind. Why might you ask? Because I had tried many of them. I tried the “SmartOnes” frozen dinners, the “SlimFast” shakes, the various protein bars and honestly, it wasn’t until Cheyenne Weight Loss that I felt like I found a solution that was meant for real people living in the real world. What I have appreciated about the program thus far is it’s not a done for you program where they pre-make all your meals or give you shakes and you most likely don’t even know what you are eating or how it’s made.  It’s a done with you program where you are taught what foods to eat, how to cook them, and what they are doing to your body. If you have done one of these other ‘done for you programs’ in the past, you know what I am talking about! Unfortunately, they can ‘work’ (and I use that term generously) short term, but they aren’t a long-term solution. As I track my foods and document them in my food App on my phone, I like that it is teaching me about portion size. It helps me to be mindful of what a serving is with just a glance!

Take it from me, I have tried it all. I have had past successes, but I had more failures. If I hadn’t, I wouldn’t be in this situation today. I am wrapping my mind around what Cheyenne Weight Loss has been instilling in me, which is: I am important, I am worth the investment and effort. It is more than just hearing that from someone, but witnessing a the support system it offers. This program radiates care, compassion and overall support, which makes this all worth it. So… I challenge you to think outside of the box and consider looking into this program if you are ready for a real lifestyle solution to simply just feel good and be a healthier you!

BEND and SNAP

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By Stephanie M. as a guest blogger and current CWL participant

1 Minute Takeaway: BEND your current lifestyle to make healthy choices and SNAP into a new reality one choice at a time

If you read the title of this feature and instantly thought of notorious Elle Woods for Legally Blonde, then…. I already like you. I remember watching these teeny-bopper movies and digesting several different things but one was always their colorful attire. I loved it. There is one scene where Elle wears a bathroom styled dress that is green, similar to Hugh Heffner’s look.  Then, those were my takeaways, but now? Now I watch them with a new light. This new light shines on the fact that Reese Witherspoon, who played Elle Woods, is one fit cookie (for lack of a better term). She is someone that obviously stays fit and takes pride in her appearance. Most of all though, she takes pride in her health. I never truly looked at it from this perspective... until recently. 

There is one particular scene I keep thinking about. It's when Elle teaches a room of women the “Bend & Snap.” This is a suggestive move to get any man to notice you and well, I did marry my high school sweetheart so I guess I took the advice and ran with it (wink, wink.) Beyond it being a trick to getting men, it is actually a move to “bend” your body into a position and “snap” into reality with a new posture and level of confidence. I consider this move now the best physical explanation of my current weight loss journey. I am bending my current lifestyle to accommodate healthier decisions. It sometimes requires taking the time to meal prep, or even call a venue in advance to understand what the menu served will be. But this awareness, thus far, has been helping me to make smart life decisions. It is not about changing my lifestyle completely. It is about adapting and being nimble to life’s moments and making an actual effort to choose healthy options. Then you SNAP into reality with the understanding that tomorrow you could be a completely different person on a new path, if you desire. Ultimately it is a choice. You have the choice to wake up each day with a “can-do-attitude.” You have a choice to be confident in the person you are and who you plan to become. The main lesson is choice is ours to make. 

Knowing this all has helped me to shape a new appreciate to those who “juggle” it all. We all can find excuses why making a change "isn't a good time" or we "have so much going on right now." We have to remember our health is critical to being the best version of ourselves for our loved ones and we get only get this one life. So let’s “Bend & Snap” to get noticed. We all deserve that.