Gladden Gut, Alexis’s Nutrition Counseling

03/25/2025

Always combine this superstar macronutrient with soluble fiber. Luckily most sources of insoluble fiber also contain the soluble kind!

03/25/2025

Superstar Soluble Fiber! Always include plenty of water!
LOW Fiber is the leading cause of:
-Diverticulitis
-Irritable Bowel Syndrome (IBS)
-Constipation
-Colon Cancer
-Hemorrhoids

03/10/2025

Soluble fiber is one of the primary secrets of healthy digestion. It speeds transit time through the colon,
dilutes the effects of any toxic compounds in the intestine by keeping them from lingering, helps to remove bad bacteria in the colon, and prebiotic fiber helps feed good bacteria in the colon. In addition to these benefits, fiber is amazing for blood sugar regulation. Consuming that gelatinous fiber (soluble fiber) expands the stomach, slowing digestion and aiding in the sensation of satiety. By slowing digestion it allows us to absorb glucose slower. This action results in a reduced blood sugar spike. As it moves down into the small intestine, it helps us digest slower and absorbs those nutrients more effectively. Soluble fiber has its “SUPERSTAR” ability in the small intestine to bind bile, bringing us to the detoxifying organ, the liver. When soluble fiber enters the small intestine it’s helping bind bile to the waste which it’s detoxifying from your body!

03/01/2025

02/07/2025

Our stress hormone, cortisol plays a role in the regulation of glucose levels! Proper sleep and stress management is essential for cortisol levels to be balanced and to effectively aid in balancing that blood sugar. Don’t underestimate the power of a good nights sleep in relation to insulin resistance and cortisol levels! Lack of or poor sleep is a contributing factor to insulin resistance, potentially leading to pre-diabetes and type 2 diabetes.

02/07/2025

As you likely know, I’m 100% in service to the Functional Medicine model. I believe it’s designed to address many of the key problems we’re facing in healthcare today—problems where patients are getting sicker and sicker and chronic health challenges are not being addressed.

01/31/2025

Some alternatives to sugarcane and certainly to artificial sweeteners. Of course that
is if your body and health factors allow for sugar and carbohydrate consumption. As these alternatives, although natural and some containing minerals, enzymes, vitamins, and antioxidants, they still carry a glycemic load that impact blood sugar levels. Of course avoid if allergic to or sensitive to any of these substitutes.

01/23/2025

Nourish your body this winter by helping stimulate some of your natural detoxification processes!
Add some antioxidant rich whole foods for a satisfying and healthy boost to your system.
Antioxidants are anti-inflammatories that serve as a neutralizer to the free radicals circulating in our systems. They support the liver’s natural detoxification systems and aid in the reduction of inflammatory responses. Free radicals are unstable molecules that harm our healthy cells and contribute to oxidative stress.
For a beginner friendly recipe try an Antioxidant Rich Chicken Spinach Salad- Lean Chicken (not fried), spinach (rinsed with cold water and baking soda to clean), raw walnuts, cherry tomatoes (rinse the same as spinach), homemade oil-free honey mustard dressing-(lemon juice, Dijon mustard, and raw unfiltered organic honey). Because the dressing isn’t diluted with water or oils you only need a little bit! Organic produce is of course recommended but not always in the budget. Aldi’s has some pretty fair prices for their organic produce.
It’s best to wash your produce and package in a glass container right away if possible. Add a lemon slice or two to increase its longevity.
For those who have a sweet tooth try a mix of dark chocolate made from at least 70-75% cocoa or cacao, dried cherries and raw almonds for a yummy antioxidant packed sweet treat! Of course, avoid any of these foods if allergic or sensitive to them!