Welcome to my healthy spot on the web! I'm so happy you have found me!

How Your Microbiome (Gut Health) Affects Your Mood

 

  Untitled-design-7-800x600

Happy. Sad. Confused. Calm. Accepted. Accomplished. Excited. Irritated. Mad. Moody. refreshed. Thankful. What’s your current mood?

Moods can fluctuate multiple times during the course of the day—sometimes even just the span of a few hours!

But what exactly is a “mood?” Is it a fleeting emotion or is it a defining element of our own unique personality?

In psychology, mood refers to a broad emotional state (as opposed to a single emotion).

Because the brain houses the limbic system (which plays a key role in our reactions to emotions), it’s common to think that the brain is the sole factor in determining our mood. 

But, new research says otherwise.

As scientists begin to unearth the hidden world of the microbiome, it’s becoming increasing clear that our moods are also linked to our gut health.

Once we learn and understand this, we can use our stomach and its microbiome to help improve our mood.

First things first: what is the microbiome?

The human gut contains anywhere from 10-100 trillion microorganisms.

The term “microbiome” refers to the genes of all of these microorganisms. The microbiome is a living entity; these tiny organisms live in communities and adapt to their ever-changing surroundings.

While some microbes dwell in various parts of our bodies (such as on the skin), the vast majority—95 percent of them in fact—dwell in the gut. As scientists continue to study the human microbiome, they’re focusing specifically on the link between the brain and the gut.

How does the microbiome affect mood?

Microbes secrete neurotransmitters like GABA, dopamine, and serotonin.

How does this boost your mood?

Serotonin, which is a natural mood-booster, is produced in the gut. In fact, the majority (90 percent) of the body’s serotonin is produced in the gut. Without a healthy microbiome to secrete serotonin, it makes sense that your mood may dip when the microbiome is compromised.

Ways to boost your gut health

Seeing as your mood and physical health are affected by the gut, it’s a smart decision to strengthen the gut as much as possible.

  • Ask your doctor if antibiotics are really necessary. While antibiotics are proven life-savers, they do also diminish the quantity of microbes in the gut. Remember antibiotics will do nothing to ease the symptoms of a virus, so be prudent when opting to take a course of antibiotics.
  • Eat foods with live cultures such as yogurt and kefir. Look for labels that specifically list strains of bacteria as ingredients.
  • Take probiotics daily. Probiotics replenish the body’s store of good bacteria; it’s especially important to stay consistent with probiotic intake after a round of antibiotics. Probiotics also promote a healthy immune system and digestive health.

More good microbes mean a healthier gut, which means a happier you.

 

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3203022/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3426293/

http://learn.genetics.utah.edu/content/microbiome/

http://hmpdacc.org/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2792171/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3709439/


Everything and Anything You Need to Know About Plexus Block™

 

Acai-breakfast-superfoods-smoothies-bowl-chia-seeds-bee-pollen-goji-berry-toppings-peanut-butter-overhead-top-view-75011688

Even when you’re eating healthy, carbohydrates and sugars can make their way in.

For example, one serving of whole grain pasta contains 39 grams of carbohydrates. And, low-fat yogurt with fruit filling? Nine teaspoons of sugar.

So, what if you could make these healthy choices even better? You can! With Plexus Block.

Block helps block the absorption of up to 48 percent of carbs and sugars from your meal—without blocking the absorption of beneficial nutrients.*

To form proper nutrition for your body, it’s important to know which carbs and sugars are bad for you, and which ones are good for you. Consider this your go-to guide and learn all about the different types of sugars and carbs, and how Block can help you make these healthy choices even healthier.

NOT ALL CARBS ARE BAD

Digesting carbohydrates is actually super important for your body. Carbs play a vital role in your everyday food consumption—they’re one of the main reasons you can sustain enough energy to get through the day.

Adding a carb to your morning meal such as oatmeal or a sliced avocado—can quickly transform it into the ultimate breakfast of champions.

There’s most definitely a difference when it comes to picking out your carb choices for the day.

And, yeah—sometimes the temptation of indulgence comes along and can make your food choice the hardest decision you endure for the day.

We’re here to tell you…Put. The pizza. Down. You can do it! You know you can.

Sometimes it’s hard not to dive head-first into the easy-to-heat-up carbs. Instead, take a moment to explore all the other wonderful and colorful groceries you have. More than likely, there’ll be a healthy carbohydrate opportunity in there waiting for you—like a super yummy sweet potato, squash, or grains!

And, of course, mix in some whole fruits like:

  • Apples
  • Strawberries
  • Peaches
  • Kiwis—come on, who doesn’t love a fuzzy fruit?

Or, move over to the pantry! You’ll probably find some of these lucky winners:

Nuts:

  • Almonds
  • Walnuts
  • Hazelnuts
  • Macadamia Nuts
  • Peanuts

Seeds:

  • Chia Seeds
  • Pumpkin Seeds

Whole Grains:

  • Pure Oats
  • Quinoa
  • Brown Rice
  • Oatmeal

Legumes:

  • Lentils
  • Peas
  • Kidney Beans

If you’re looking at this list and starting to reminisce on some of the uber-fantastic meals you’ve made with these ingredients, great! Go back to the fridge and don’t let the pizza distract you.

LET’S TALK VEGGIES

Yes, vegetables are considered a carb. And—bonus!—they provide the much-needed fiber for your body. Vegetables grown above ground are the best, as they contain the fewest number of carbs.1 Some include:

  • Cauliflower—the number one all-time lowest carb veggie you can get.
  • Spinach
  • Avocado
  • Asparagus
  • Green beans
  • Brussels sprouts
  • Green, red, and yellow bell peppers

Vegetables growing below ground contain more carbs, and are still as great.1Examples of below ground veggies include:

  • Sweet potatoes
  • Onions
  • Carrots

Sorry to say ladies and gents—white bread, pasta, and white rice don't make the super healthy carb list. The process used to create these foods strips away the beneficial fiber your body needs. 

So, if you’re in the mood for spaghetti and meatballs, try substituting for whole-grain pasta for a healthier option.

RECOMMENDED CARBOHYDRATE INTAKE

To meet the body's daily nutritional necessities, it’s recommended for adults to get 45 to 65 percent of their calories from carbohydrates. Twenty to 35 percent from fat, and 10 to 35 percent from protein. 2

Now that you’ve indulged in the knowledge of carbohydrates...

LET’S TALK SUGAR

Say it with us, “sugar” isn’t a bad word. What’s bad, is when you consume too much sugar.

Cutting down on refined sugar and processed pre-packaged foods can be tough. It’s super important to keep in mind—there’s always a way to turn a bad decision into a healthy one.

For example—if you’re a lover of cookies and cake, maybe try substituting the birthday celebration goody for sugar-free ice cream or even chilled Greek yogurt with sliced fruit.

Natural sugar versus refined sugar

No matter how many times your mom took away your Halloween candy or your Grandma Betsy told you sugar would rot your teeth, you always knew there was some way to steal a cookie from the cookie jar.

Your body relies on sugar and carbohydrates, so it’s okay—and probably even good—to have a little sugar here and there. Together, sugar and carbs provide so much power for your body.3  It’s important to know which sugars we should be all-in for and which sugars we should skirt-away from. The sugar you find in a candy bar is very different from the sugar you find in an apple.

Natural sugar

These sugars are found naturally. (Solid dictionary description right there.) But really, they are! There are two types of natural sugar—fructose and lactose. Fructose is the kind of sugar you find in fruits, and veggies—whereas lactose is the kind of sugar you find in dairy. When you consume these natural sugars along with other important nutrients they can help prevent you from feeling hungry soon after eating.4

Refined sugar

Also referred to as processed sugars, this is the kind you’ll want to kick to the curb. These are natural sugars that are modified, combined, and processed by us to please our taste buds.3 Refined or processed sugars contain sucrose, which is half glucose and half fructose—combine them together, you get table sugar.

How much is too much added sugar? Welcome to the million-dollar question.

The decision on how much one ought to consume relies on many different factors.

The maximum daily recommended amount of added sugars varies depending on your age and gender.5

  • Men: 150 calories per day (37.5 grams or 9 teaspoons). 5
  • Women: 100 calories per day (25 grams or 6 teaspoons). 5
  • Kids are sweet enough, they don’t need any more than a woman’s added sugar intake. 5

To get a firmer grasp on how much sugar this actually is—one 12-ounce can of sodacontains 140 calories from sugar, while a regular sized snickers bar contains 120 calories from sugar. 5

LIVE A LITTLE AND WEIGH IN THE PASTABILITIES!

If there’s one thing we’d want you to remember from this—is there’s always a way to make a bad decision into a healthy one, and a healthy decision into an even healthier one.

That’s where Plexus Block comes in. Block contains natural ingredients, clinically-demonstrated to work immediately to help block the absorption of up to 48 percent of carbs and sugars from your meal—without blocking the absorption of beneficial nutrients.You can take Block twice a day, right before your most sugar-iest and carb-iest meals.

What are the benefits of Plexus Block?
  • Helps control carbs and sugars*
  • Reduces the glycemic index of carbs and sugars*
  • Aids in managing your weight when combined with healthy diet & exercise*
  • Assists in maintaining blood sugar levels already in the normal range*
  • Neutralizes enzymes that convert carbohydrates and sugars into glucose*
  • Doesn’t block absorption of any beneficial nutrients*
What are the features of Plexus Block?
  • Contains clinically tested key ingredients: Exclusive Brown Seaweed Blend, White Kidney Bean Extract, and Chromax® Chromium Picolinate.
  • Gluten Free
  • 100% Vegetarian
  • Non-GMO
Frequently Asked Questions (FAQ)

Q: Can Block help me manage my weight?

A: Block is a carb and sugar absorption inhibitor. By taking the recommended amount with a healthy diet and exercise, Block can help neutralize carbohydrate and sugar absorption, improve glucose metabolism, and promote weight management.*

Q: Can I take Block with weight management products?

A: As a beneficial partner to other Plexus products like SlimBoost, and Plexus 96, Block assists with promoting weight management in conjunction with a healthy diet and exercise*.

Q: Does Block interfere with the absorption of nutrients?

A: One of the many benefits of Block is it inhibits the absorption of carbs and sugars—up to 48 percent—without blocking the absorption of any beneficial nutrients. So, you get a level of protection against glucose overload while ingesting healthy nutrients. *

Q: Is Block safe for adolescents?

A: Block is formulated for those 18 years of age and older.

Q: What other Plexus products can be paired with Block?

A: Block can be taken with all other Plexus products.

Q: Can I take Block with three meals a day?

A: You can take Block with meals that contain carbs or sugars up to two times per day.

Q: Will Block reduce my risk for diabetes?

A: No. Block is a carb and sugar inhibitor—meaning it temporarily helps neutralize the absorption of carbs and sugars to maintain blood sugar levels already in the normal range. With healthy diet and exercise, Block can provide optimal benefits in the support of wellness. * Always consult with your physician before starting Block or any other nutritional supplement.

Q: If I take more than the recommended dose, can I eat more carbs and sugars?

A: Block is not intended as a means to support the overconsumption of carbs and sugars at mealtime. To experience the optimal benefits of Block, please follow the recommended use with healthy food intake.

Q: Does Block contain shellfish?

A: This product doesn't contain any shellfish.

Q: Does Block contain iodine?

A: The naturally occurring iodine in Plexus Block is iodide, which comes from its brown seaweed blend.

Q: Does Block contain gluten, nuts, soy or dairy products?

A: Block is FREE of gluten, nuts, soy, and dairy.

Q: Is Block Kosher?

A: Block isn’t Kosher.

Q: Does Block contain any genetically modified organisms (GMOs)?

A: Block is non-GMO.

Q: Is Block vegetarian?

A: Yes-sir-ri!

Q: Can Block be taken if I have a thyroid issue or I am on medication?

A: You should consult the physician who is treating you for your thyroid or if you are taking any other medication to determine whether Block is safe for you.

Q: Can I take Block if I have high blood pressure or a heart condition?

A: Block’s mechanism of function has no effect on high blood pressure or heart conditions. Always consult with your physician before starting Block or any other supplementation.

Q: Can Block be taken while pregnant or breastfeeding?

A: If you’re pregnant or breastfeeding you should consult with your physician before taking any dietary supplements.

Q: Are there any preservatives, artificial colors or flavors in Block?

A: Not at all, not even a little bit.

Q: When should I take Block?

A: Take two capsules of Block with water right before you eat a meal containing carbs and/or sugars.

Q: How many servings of Block can I take per day?

A: You can take Block with meals up to two times per day.

References

https://www.dietdoctor.com/low-carb/vegetables

https://www.webmd.com/food-recipes/features/carbohydrates#1

https://www.organics.org/natural-vs-processed-sugars/

http://www.thisisinsider.com/fruit-sugar-natural-sugar-health-benefits-2017-4

http://www.heart.org/HEARTORG/search/searchResults.jsp;jsessionid=CFGfr4SbyVIkA4lPRW5oHY6-.ahawebpa2?_dyncharset=ISO-8859-1&_dynSessConf=3683364367644748208&q=sugar+consumption


Top 5 Questions about Plexus!!

22154200_10155062384511676_4318754046180861315_n

 

 

So I am going to answer some questions for you all that are a little curious about Plexus, but afraid to ask? Let me break the ice with answers to the TOP 5 questions people tend to ask:

1. 🍃How much is it?

Of course this is a top question and, rightfully so. You will be happy to know that most of our products are between $20-$40. NO individual product is over $85. There are even combos of the products that save you money and cost you between $3.00-$4.50 a day. These products are life-giving, health-saving and cost you less than a Starbucks coffee. The value FAR outweighs the cost.

2. 🍃WILL I NEED TO BE ON THESE SUPPLEMENTS FOREVER?

Plexus supplements are just that... supplements. They give value and wellness to your body while using them. Because we live in an environment that is FILLED with toxins - water we drink, air we breathe, personal care products, cleaning products, makeup, etc. - our bodies are in constant need of cleansing. We benefit from the nutrients that are absorbed from Plexus products. The amount and type of supplements that your body needs may change over time, but the benefits will only remain during use. So basically, yes - if you want to maintain your health.

3. 🍃How is Plexus different than _______ ?

Plexus is designed for total body health, not just weight loss! Also, we are not simply a nutrition supplement line like many others out there.

* Our Slim (Pink Drink) helps stabilize your blood sugar levels. Even if you’re not diabetic, if you eat food, your blood sugar fluctuates and produces insulin in your body. Unregulated blood sugar can affect your weight, cause headaches, irritablility and moodiness, inability to concentrate, throw off hormone balance, chase inflammation, and more. Balanced blood sugar is vital to health.

* Also, gut health. Very few products can handle yeast overgrowth in the body, but our ProBio 5 helps rid your body of excess bad yeast (another reason to balance sugars - stop feeding yeast)! This yeast is the often the source of many issues that we are told are just “part of every day life” large and small.

*Plexus ingredients are top of the line, superior quality! Our company does not cut corners.

4. 🍃 What are the ingredients?

Plants! Minerals! Vitamins! 
All of our products are gluten-free, NON-GMO, no soy, contain no artificial sweeteners (like Sucralose found in Splenda), no dyes or chemicals.

5. 🍃DO I HAVE TO SELL PLEXUS?

NOPE. No requirements ever. 
You have the CHOICE to share as an Ambassador, OR you can also be an Ambassador JUST for the amazing wholesale prices (25% off), or buy Preferred (10% off). Either way, you get an amazing 60 day money back guarantee with NO inventory!


Take a journey with me...

A journey to better health is starting April 23rd...

15181324_1705187716465341_5546969248664481337_n

 

We will be using the book by Dr Sara Gottfried, 

 

I personally did this reset in January and it has improved my health in so many ways, the most noticeable is that my monthly cycle has normalized for the first time in several years. I encourage you to ask me questions or email me at wespiegels@aol.com for more information.


I'm a Certified Health Coach!!!!

So 9 months ago I shared that I became a Plexus Ambassador.  This journey has been such a wonderful one...I've become so passionate about health and I feel like I found my life's calling.  One that takes me all the way back to my college roots.  I graduated college with a Bachelor's degree in Therapeutic Recreation.  I spent 4 years learning about health and wellness and loved working in the field.  When I became pregnant with our oldest child, I was not allowed to work inpatient and I decided after the birth to go back to school and become a Lamaze Certified Childbirth Educator.  I have been working in that field for more than 20 years now.  I loved being part of people's pregnancy, and coaching them through it and the birth was so emotionally fulfilling I never thought I'd ever do anything else. Until Plexus came around.  After two years of learning about how our gut health, blood sugar levels and inflammation levels affect our health, I decided to go back to school yet again and become a Certified Health Coach! 

Certified-Health-Coach_LogoI will be offering one on one coaching either in person or through video workshops, personalized shopping trips and pantry make overs and so much more!  I'm very excited to offer this service to my current and future Plexus customers to help them take their health to the next level!


Is this thing still on??

IMG_4715

So, I inadvertently took a 14 month break from blogging.  As we always say, life happens...and boy...it sure has! Where have I been you ask?  Well, I decided to work my Plexus business.  I said I wouldn't when I started the products, but by the time April rolled around and I had been on them for 6 months....I was a true believer.  I had lost 25 pounds, allergies, restless legs, aches and pains, poor sleep and concentration, 3 sizes in pants, eczema, and so much more...I couldn't believe at first that this little pink drink we call Slim and a few supplements could do this...and I was a believer.  I AM a believer.  This little pink drink has changed my life. 

IMG_4665

This is a comparison of me in the same dress from March 2015 (3 months after I started and had lost 20 pounds) and April 2016...as of today, I am down 37 pounds...4 sizes...and feel better than I have since my 20's.  It's changed Eric's life, too...he was diagnosed with Type 2 diabetes two weeks before we started Plexus...since then he's lost over 50 pounds, is now off two of the three diabetes meds, high blood pressure meds, and cholesterol meds. To say that our health has changed is quite the understatement.  

Our family life has changed, too...because I am now only teaching Lamaze 1 night a week and working my Plexus business in the nooks and crannies of my life.  I have gone from just buying the products to sharing my love for them, earning a free trip to Washington DC and a very nice monthly income in the process.  I haven't had to have a single "party", stock any products, host any meetings or do anything that any of the other network marketing plans have required I do...and now I can pay for both of my kids to attend out of state college...or make the monthly payment at the Private high school my youngest will be attending, or pay all of our car payments (we have 4 of them) or save a few months and take my family on a week's long cruise to Mexico...the freedom is astounding! 

IMG_5618

Caletasgirls

and I am so grateful for the opportunity to help my friends and family improve their health as well.  It is an honor and a blessing to help them feel better, live better....Plexus has changed EVERYTHING for me....

and so here I am blogging again.  You will see some updates on each of the kids...and on our pets...and on our health...and I thank you for sticking with me and following me!  Feel free to message me if you have any questions at all about Plexus or anything...I am happy to share all the details! xoxo

 

 


MSAM Sketchathon Day 16

Hi there, Lisa here today to share another of my quaint little hand-drawn sketches!  LOL  This one is for three photos!




And here is what I created with it using the Crate Paper Open Book, Simple Stories "I Am", Maggie Holmes and American Crafts lines...



Can't wait to see what you create with it!

Read more: http://myscrapsandmore.proboards.com/thread/12178/sketchathon-challenge-16#ixzz3Waou3FO0


Pretty Little Studio and Tombow USA Blog Hop!

 


Hi and welcome to the Tombow USA and Pretty Little Studio Blog Hop! Get ready for two days of beautiful vintage inspiration! You probably came here from Jennie Garcia's Blog but if you happened to stumble across my blog go to the Tombow USA Blog (on Friday) or Pretty Little Studio (On Saturday) to start!

Tombow and Pretty Little Studio are a match made in heaven.  Each of the Tombow products compliments the Pretty Little Studio products and allows them to shine in your projects!  For my first project, I created this layout using mostly the Baby Claire Collection.  

 

 

  IMG_0221

Pretty Little Studio Products used:

3" Gold Foil Alphabet

Baby Harper Vellum

Baby Kade Vellum

Baby Chase Paper

Baby Annie Bingo Cards

Baby Mia Journaling Cards

Baby Words Stickers

Catmint Tabs

 

IMG_0223

 

The Tombow Xtreme Adhesive is amazing for vellum and layered looks.  It is extremely strong and a little goes a long way!  My favorite Tombow adhesive to use on the narrow die cut pieces is the Aqua Liquid Glue, the pen tip side.  It is perfectly clear and it's so easy to apply it just where you want it. And of course, Foam Tabs are a must use for dimension. Last but not least, the Mono Multi Glue is perfect for adhering the 3 dimensional embellishments like flowers and sequins.

IMG_0224

For my second project, I created this card using the You and Me Collection from Pretty Little Studio on a Clear Scraps Heart Card and the Tombow Adhesives. 

IMG_0220

 

I love love love how the Tombow Xtreme adhesive is perfectly clear.  It provides a super strong bond without showing...I LOVE that!!

IMG_0218

 

To win, visit and comment on the participating blog posts. You have until April 14 at 11:59 EST to comment. A winner will be picked randomly and announced on April 15 2015.

The Tombow USA prize includes: Tombow Xtreme Adhesive, NEW Tombow Adhesive Dots, NEW Tombow Foam Tape and the Tombow Mono Multi Liquid Glue!

The Pretty Little Studio Prize includes: PRIZE CONTENTS: 3 Clear 4x6 Transparencies (Jade) (Arrow, Words, Heart Polka) 6 Die-Cuts You & Me, Tabs You & Me, Mini Shipping Tags You & Me, Best Friends PL 3x4 Cards You & Me, Convo Hearts You & Me, Arrow Flair Gold Mine, Gold Note Flags (Die-Cut), You & Me Clouds.

 

Remember to “Like” Tombow USA and Pretty Little Studio on Facebook.

Here is the line up in case you get lost.

Friday, April 10:

Tombow USA Blog

Aimee Maddern

Beth Watson

Agnieska Piskorz

Daniella Hayes

Carole House

Jennie Garcia

Jeanne Jachna

Pretty Little Studio Blog

 

Saturday, April 11:

Pretty Little Studio Blog

Jennie Garcia

Lisa Spiegel

Jennifer Priest

Monique Liedtke

Latrice Murphy

Tessa Buys

Tombow USA Blog


My Scraps and More Sketchathon

Hi there!  I'm back for a second day in a row..I know, I know, and with ANOTHER sketch!  You're welcome!  This one I created for the My Scraps and More Sketchathon.  If you haven't played along with us before, every day in  April we will be sharing an original, never before seen, sketch and inspiration.  Because I'm a pen and paper girl my sketches aren't that digi savvy, but you get the idea.

 

And my design....

IMG_9178

Come play along in the Forum!