• Gut Health
  • Heart Health
    • Heart Health

      The stats tell it all: The number one cause of death in the United States is heart disease. That’s right, more than any other disease – even cancer (a close second) – heart disease is the most likely to kill you. The United States is currently facing a “diabesity” epidemic, or a substantial increase in the prevalence of metabolic syndrome leading to diabetes and obesity, all serious risk factors for heart disease.

      According to the American Heart Association, every 34 seconds someone in the US dies of a heart attack. By the time you finish reading this paragraph, another person will have lost their life. Sadly, many people do not even know they have heart disease until they experience a heart attack. These facts alone make Heart Health a critical topic to understand.

  • Skin Health
    • Skin Health

      The gut-skin connection is very significant. Inflammatory processes present in the gut may manifest on the skin. Toxins are expelled with sweat, and can cause the skin to react. Like the inside of the digestive tract, the skin is covered in microbes which can be neutral, protective or pathogenic. Skin reaction may reflect what is going on inside the body. Therefore treating skin conditions only from the outside will often be ineffective and lead to other chronic issues.

  • Brain Health
    • Brain Health

      The gut-brain connection occurs in two directions—from the brain to the gut, and from the gut to the brain. When a person has a “gut feeling,” or an emotional upset causes a stomachache or loss of appetite, they experience examples of the first, most familiar direction. When the gut is out of balance, inflammation results leading to a condition commonly known as leaky gut. A leaky gut will allow undigested food particles and toxins to enter into the bloodstream. Some may cross into the brain, setting the stage for diseases like Alzheimers and dementia. Recognizing the underlying contributing factors that created the gut imbalance in the first place is the first step to achieving optimal brain function .

  • Skinny Gut Diet
  • About Brenda
  • Blog
  • Shop
  • Cart

Sleep More in Class, Teens Learn More. Surprise!

Filed in Adults, Heart Disease, Preventable Issues, Sleep, Teens, Uncategorized, Weight Loss | Posted by Brenda Watson on 02/24/2017


Sleep Deprived Teen - brendawatson.com

Sleep. How great it is when we’ve rested well the night before. How distressing it can be when that just wasn’t the case. Over the years I’ve offered many tips and hints on how to grab those extra winks.

Recently I enjoyed reading a report in the Wall Street Journal about organized napping in high school. According to study after study, lack of sleep in adults reduces workplace efficiency, can lead to overeating, and recently was even associated with stress on the heart.

            Short-term sleep deprivation has now been shown to affect heart function. Read more here.

Babies and school age children tend to get the healthful sleep they need, largely because we adults are able to make sure that happens. Stress increases and circumstances shift as our youth enter high school. Studies show that our teenagers are the age group most seriously impacted by lack of sleep. It’s generally agree that 8.5 to 9.5 hours nightly are needed to optimize teen growth. Many of these youth fall very short of that goal and school start times have been associated.

How much sleep is enough? Find out.

Did you realize that in 2014 the American Academy of Pediatrics released a policy statement for high school to begin no earlier than 8:30 a.m., allowing teens to get more sleep nightly? A study of over 9,000 students was conducted that compared early and late school start times. Marked improvements in class performance as well as bettered national test scores were recorded with later arrival to school. Daily attendance improved. And here’s an unexpected stat. Car crashes by drivers 16 to 18 years old were reduced by 70% when school began later, at 8:55 as opposed to 7:35.

Inside of heightened pressure to perform for college and other activities, the Centers for Disease Control (CDC) believe that insufficient sleep as a teenager may be associated with weight gain, drinking alcohol, smoking tobacco, drug use – and subsequently, poor academic performance. I’m sure you’ll agree – falling asleep in class just doesn’t bode well for a student’s future.

            Check out the CDC report.

If you parent a teen, you may be thinking “my child’s school never read that report!” Your son or daughter’s required arrival time to class is probably around 7:30. Since institutions tend to be slow to change the way things are structured, it may be by adding napping to the high school curriculum, students may find some additional winks.

Due to increased awareness of sleep teen needs, here are some great napping programs that are cropping up in schools across the country:

  • Students with good grades get a weekly first period free so they can sleep in.
  • Quiet time for students – 20 minutes at the beginning and end of each day with closed eyes, no talking. One group is actually practicing transcendental mediation!
  • The Path Program in Boston has high-schoolers spend one period each day in a special area designed with comfy chairs and yoga balls to rest and de-stress. Counselors are available to offer guidance on good sleep habits.
  • A New Mexico pilot program purchased Restworks EnergyPods through a government grant. These pods, originally designed to afford stress relief in the workplace, seem perfect for students as well. After a 20-minute session, participants report emerging rested and refreshed.

Although most sleep professionals still feel an earlier bedtime is preferred over napping, I feel hopeful when I hear about these innovative rest programs. After all, these are the young people who will be shaping our futures. I for one would like to imagine they will be clear-minded and well-rested.

Shed Pounds Slowly? Gut Bugs May Be Missing Link

Filed in Adults, Diet, Digestive Health, Human Microbiome, Obesity, Probiotics & Gut Flora, The Skinny Gut Diet, Uncategorized, Weight Loss | Posted by Brenda Watson on 02/08/2017


Shed Pounds - brendawatson.com

Attempting to shed pounds but feeling a bit discouraged? I read some fascinating research that I hope will motivate you. Please give the healthy choices you’re making a bit more time!

The study itself was published last week in the journal Cell Host & Microbe and was conducted by a team led by Jeffrey Gordon, Director of the Center for Genome Sciences and Systems Biology at Washington University. I’ve been following Gordon’s lab for some time. In fact, I shared their previous research in my book, Skinny Gut Diet. If you have a copy you know that Gordon suggested that a person’s potential for obesity can partially be predicted. He measures the ratio of Bacteriodetes (I called those the Be Skinny bacteria) to Firmicutes (Fat bacteria) in their gut. Gordon’s initial research was done with mice. We decided to run our own lay research study with our human Skinny Gut group (you can meet them all in the book) and we found Gordon’s observations to hold true. Fascinating.

Understand what microbes are in your gut!

Gordon’s more recent lab results suggest that despite your best efforts, your gut may not be on your side with regards to losing those extra pounds quickly! If you’re hosting an overgrowth of unhealthy bacteria in your gut, your microbiome (the community of microbes in your gut) may actually require extra time to reset back to health if you are making a switch from a Standard American Diet (SAD), high in refined carbohydrates and saturated fats to more healthy, calorie restricted, plant-based fare.

Initially in the study, fecal samples from humans following the SAD diet were compared to those following a healthy diet. I’ve blogged often on bacterial diversity, and how increased diversity of bacteria in the gut is often an indicator of vibrant health. Once again this has been found to be the case. The people on the SAD diet demonstrated a much less diverse microbiome than those on the healthy diet, suggesting generally that the SAD group would also be more prone to immune issues, digestive issues and silent inflammation.

Read more about bacterial diversity

Next the researchers implanted germ-free mice with the two sets of human donor’s gut microbes. Once implanted, both groups of mice were then fed the same healthy plant based diet.

Listen up here – this is the very interesting part. Although all of the mice responded overall to the diets, the group implanted with the SAD diet microbes responded more slowly than the mice that had only received more healthy microbes. Apparently there seems to be a transitional time needed for the mice with the SAD guts to shed pounds and regain health as efficiently as the more healthy ones.

A fascinating additional quirk in this study was when the SAD mice were placed into the same cages with the healthy mice, their gut health improved more quickly than the SAD mice who were living only with other SAD mice. How wild is that? Communal living anyone?

The practical goal of this research was to gather information that would pinpoint specific bacterial strains. Gordon’s team was seeking microbes that might be used to diversify and balance the gut. Normalized weight and increased health are most certainly the desired outcomes. No doubt, this research will continue well into the future. Hopefully one day research like this will result in a specific probiotic formula designed to combat obesity. But that’s still in the future.

Probiotics help you shed pounds.

So lets get back to you! If you recently switched from a SAD diet to more healthy choices and your weight loss isn’t diminishing as quickly as you might hope – hang in there. Good news – prior research shows clearly that your good microbe populations actually shift quickly. It just may take some time until you notice those changes in your skinny jeans.

Check out 4 excellent things you can do to fuel your weight loss

Shed pounds TODAY!

4 Ways to Fuel Weight Loss

Filed in Adults, Constipation, Diet, Dietary Fiber, Digestive Health, Fermentation, Inflammation, Prebiotics, Probiotics & Gut Flora, Stress, Weight Loss | Posted by Brenda Watson on 02/02/2017


Fuel Weight Loss - brendawatson.com

As we say goodbye to the month of January, and begin to notice Valentine’s Day candy donning the grocery store shelves, I hope that your New Year’s resolutions to shift your dietary choices have not waned! No Peeps for you! With that thought in mind, I wanted to share 4 things that will most definitely fuel your weight loss. Let’s say goodbye to that plateau! Don’t give up! Remember, it takes three weeks to establish a new habit and we are barely beyond that in 2017~

It’s time to give yourself a break, especially if you made a dramatic switch from a so-called “Western diet” last month, one that was high in saturated fats and sugars, to a more healthy, calorie restricted, plant based diet. Am I talking to you? There is a good reason that your weight loss may have stalled. It’s all about your microbiome, the microbes in your gut.

You need to know that in many cases it takes time for your good gut bacteria populations to multiply and restore. Increasing your probiotic (good guy) population is at the core of successful and lasting weight loss. Do not despair – there are excellent things you can do help rebalance your gut TODAY, and continue to melt those pounds away!

 

1. Include a daily probiotic supplement.

That choice will directly encourage positive changes in those communities of good bacteria in your gut. When you’re considering a probiotic, look for one that offers at least 10 different types/strains of bacteria and at least 30 billion live cultures to increase your diversity. Make sure the formula includes bifidobacteria, the main bacteria in your colon.

 

2. Add fermented foods to your diet.

Fermented goodies are an excellent way to invite new and different microbes into your life. The process of fermentation provides lactobacillus strains of bacteria – necessary for proper absorption of nutrients along with intestinal repair and decreased inflammation, just to name a few important jobs those good guys do. Fermented veggies are delicious as condiments or even side dishes daily. Kefir provides you with an extensive variety of bacterial strains. Kombucha is rich in both healthy yeasts and bacteria. Let these foods be your friends!

 

3. Increase fiber in your diet.

Soluble fiber acts as a prebiotic, feeding those good microbes in your gut. Prebiotic foods like raw dandelion greens, garlic, leaks, jicama, and raw or cooked onions are delicious to include in your daily meals. Acacia fiber is an excellent fiber supplement that is tasteless and simple to add to your foods or smoothies for an extra fiber boost. Insoluble fiber found in vegetables, oats, beans and legumes provides bulk for your stool, which leads to me to #4.

 

4. Avoid constipation!

Many people notice initially when they make a dramatic dietary shift, they begin to experience changes in bowel habits. That makes total sense since the bacteria and other microbes also reorganize with dietary change. During the shift, both weight loss and bowel regularity may slow. Bottom line, constipated people simply don’t lose weight easily. Their bodies are too overwhelmed with toxicity and inflammation.

Should you experience constipation, please make sure you’re drinking plenty of fluids. All three of my previous suggestions help to normalize your bowel and relieve constipation. However, depending on your circumstance, for a short time it may be wise to consider supplementing with a natural laxative formula. Remember, it’s imperative to avoid constipation, no matter what. Look for natural ingredients in a supplement formulation like magnesium, aloe, rhubarb and triphala.

Many people have great success adding magnesium citrate or other form of magnesium into their daily regimen. Magnesium deficiency is widespread so looking into ways to add magnesium for optimal health is always a great idea for well-being.

Learn more about magnesium here.

AND, hang in there! Be kind to yourself. Please don’t stress about immediate results. We know that stress itself decreases your ability to lose those pounds. Instead focus on your increased energy levels, perhaps a skin condition is resolving or you notice your mood has improved and/or your mind has cleared! It only gets better as your gut balances.

Social Media for Weight Loss

Filed in Adults, Diet, Fermentation, General, Probiotics & Gut Flora, The Skinny Gut Diet, Uncategorized, Weight Loss | Posted by Jemma Sinclaire on 12/27/2016


Social Media Support

By now we’ve traversed the majority of the most sinful food offerings this holiday season, and the residuals may still be with us on our hips. No worries. Let’s simply begin again. It’s time to make a few sincere decisions to enjoy some different foods and behaviors to usher in a healthier new year. Notice I mentioned different foods – not less. I’m not talking about deprivation here. So please let’s consider how using social media may drive success.

Are you thinking – “what?” I know – neither Facebook or Twitter taste delicious. Not a lot of calories are burned as you furiously type. And I still insist that social media can make a great impact on your health – no chewing required.

Would you agree that the trick to creating a positive outcome around any goal you set is accountability? In my experience, goals really do manifest when we write them down and – here’s the most important part – when we tell other people. We recently experienced that first hand with our Skinny Gut Diet group.

So think about it – where better than on Facebook or Twitter to announce your intentions to your friends – all at once? You will undoubtedly get lots of “likes”, a few “loves” and many words of support. These can be motivational nuggets when those treats you’ve gotten used to nibbling on over the holidays seem to be calling your name. We’ve had a Skinny Gut Facebook closed group for some time now. Stop by and check it out. You’ll notice a lot of evidence of tremendous motivation and encouragement there!

You may even find that a few of your friends continue to inquire as to how you’re progressing toward your objectives. Again, support and encouragement are vital to reaching any goal that makes a difference in your life! I think you may find others eager to join in your commitment too! Stating a goal publicly is courageous, and inspiring beyond what you might imagine!

Moving into 2017, I challenge you to get creative and design some new habits around your food choices. Fermenting veggies is totally fun and easy, and you know these efforts will ultimately be a great gift for everyone’s digestion and waistline! Here’s even a probiotic-rich dessert snack, perfect for football season, that provides those good bacteria and is amazingly delicious.

Let’s face it, deprivation rarely results in a real-life eating plan that makes a long term difference. The trick is to find a program that offers simple concepts and basic rules for success. Also recipes that provide a lot of tasty enjoyment and at the same time, contain healthy ingredients. I’m very proud of my book Skinny Gut Diet, as I have seen hundreds of people make real lifestyle changes and enjoy great success with the program.

We are so fortunate these days to have many options and ways to substitute ingredients to surprise our friends and neighbors. My favorites are grain free, gluten free, minimal sugar recipes. Recently I blogged on making brownies with pinto beans and a bit of almond flour. I’d suggest you wait to mention the pinto beans until your friends are chewing up their last bite. They’ll be clamoring for the recipe, no doubt. It’s so much fun to create guilt-free decadent desserts! Post those on social media too to spread the fun around~

Most importantly, don’t by shy – share your triumphant moments! We can all succeed together as your own determination and momentum builds. Happy healthy motivated 2017 to you!

High Blood Pressure – in Kids?

Filed in Adults, Children, Chronic Disease, Diet, High blood pressure, Obesity, Teens, The Skinny Gut Diet, Uncategorized, Weight Loss | Posted by Brenda Watson on 11/07/2016


Blood Pressure and the Heart - brendawatson.com

Recently I’ve been noticing different articles that focus our attention on childhood ailments that previously were only adult conditions. One article I read was citing that high blood pressure in children is on the rise. What?

High blood pressure in adults is recognized as the silent killer since many times there are no obvious symptoms. I have blogged many times on this subject, and ways to recognize and control it. I have even shared a study where probiotics reduced high blood pressure in people who supplemented regularly over 8 weeks.

In adults it’s estimated that one out of three people has hypertension but only about half of them have the situation under control. The pre-hypertension group of adults is also one out of three.

It’s tough to realize that today I’m talking about a study conducted with middle school and high school athletes. Twenty percent were found to be overweight and 24 percent were considered obese, with 15 percent actually diagnosed with high blood pressure – and these are teenagers. Too much sugar, whether from sodas, candy, bread or cakes, fast foods, poor fats, huge amounts of salt. Worse yet, I often meet kids who literally have an aversion to vegetables.

And here we are right back to dietary choices at the crux of this situation. On one hand this is fantastic news since theoretically diet can be controlled much more easily than say, genetics.

However in my recent fascinating interview with Kenneth Fine, M.D., brilliant researcher, gastroenterologist and founder of EnteroLabs.com and the non-profit Intestinal Health Institute, something that really rang true to me was said. And I quote “Change strikes fear in every human being, but dietary change strikes terror!”

You’re probably laughing at this point, but this is why these chronic health issues exist at all – for both teens AND adults! Sometimes it seems the most difficult thing in the world to do is to change your eating habits! This is the point where education and parent-child-community interaction becomes so critical.

Since this condition is widely overlooked in children for a number of reasons expressed in the article, I’m pleading with you as parents to insist that your child’s blood pressure is monitored regularly and here’s why.

Apparently a condition called left ventricular hypertrophy can develop in just a few years in young people with hypertension. That’s where the heart’s main pumping chamber enlarges. The good news is if the blood pressure irregularity is noticed and brought under control, the heart can heal completely. Unrecognized, the condition will progress and can eventually lead to heart failure.

I wanted to share a resource I found recently – Teachabletaste.com. This website was created by Mott’s Applesauce, and many of the recipes are easy, delicious and even align with many of the Skinny Gut Diet principles. Enrolling your kids in creating healthful meals will have long-range effects as they grow through their teens and beyond.

Sickeningly Sweet Sugar Cover-up

Filed in Diabetes, Diet, Digestive Health, Heart Disease, Obesity, Sugar, The Skinny Gut Diet, Weight Loss | Posted by Brenda Watson on 09/23/2016


Hand Refuses Sugar - brendawatson.com

When I hear Journal of the American Medical Association (JAMA), I think of reports I’ve read on clinical trials, animal studies, and information that impacts disease processes. Last Monday a very different type of study was released, as reported by the The New York Times. This study reveals how the sugar industry paid scientists back in the 1960s to cover up the link between sugar and heart disease while purposefully blaming fat for cardiovascular issues. No kidding!

A large number of documents have been uncovered clearly proving that the Sugar Research Foundation, (today the Sugar Association) generously funded three well-respected Harvard scientists to write a prestigious article in the New England Journal of Medicine. Studies presented by men of this caliber shaped the conversations around nutritional practices at that time, and still do today. The handpicked studies that were included focused on the negative effects of saturated fat on heart health, minimizing any potential sugar issues, simply linking sugar to tooth decay.

Back in the 60’s, scientific discoveries were revered. Food manufacturers completely embraced the idea that fat was literally the cause of cardiovascular disease. As a result they removed the fat in their products. Removing fat left them with a big problem – fat makes food taste delicious! No fat, no flavor.

The sugar manufacturers were prepared. Sugar also stimulates taste buds. The switch was made. Food manufacturers from that point c hose to add sugar rather than fat to flavor their foods. The impact that one decision had on the American public is literally obscene.

Interesting tidbit – Mark Hegsted, one of the paid-off scientists, became the head of nutrition at the United States Department of Agriculture. In 1977 he helped create the precursor to our governmental dietary guidelines. I’m sure you remember that chart. At the base of that old food pyramid was carb after carb after carb. These days we realize that carbs become sugar in our bodies, with a very similar impact to eating table sugar! Seeds of obesity and diabetes were planted.

Fast forward to 2016. Diabetes and obesity are now in full force. In retrospect we can clearly grasp the sickening of America.

Back in the 60’s, science was revered. And at that time researchers were not required to disclose their funding sources. That transparency wasn’t encouraged as regular practice until the 80’s. Who knows what other scientific research was manipulated by unscrupulous nutritional (or pharmaceutical) factions? Someone does, and they’re not talking, we can be sure.

By the way, all associates in this group, executives as well as scientists, are no longer alive.

As our future unfolds, I would like to believe that our citizens today are more discerning with regard to information that they accept. Even mainstream news regularly offers sound advice to avoid sugars, processed carbs and processed foods of any sort these days. I’m happy to notice that we’ve come a long way!

I wrote Skinny Gut Diet specifically geared to help the busiest person achieve lasting health. This easy eating plan minimizes dietary sugars while maximizing the high quality proteins and fats that diminish aggravating sugar cravings. The great bonus is that these food choices help balance blood sugar and eliminate unwanted pounds too.

I invite you to check out our Skinny Gut principles and do some of research for yourself and your family. After all, those are the results that count the most!

And please, keep in touch with me as you shift your lifestyle and support your health!

Probiotics – Good Summer Bugs!

Filed in Adults, Breastfeeding, Fermentation, Human Microbiome, Infancy, Obesity, Probiotics & Gut Flora, The Skinny Gut Diet, Weight Loss | Posted by Brenda Watson on 06/10/2016


probiotics - brendawatson.com

Although obesity remains one of our most pressing health problems today I’m hoping that for many Americans as the summer days unfold it may be an easier time to let go of some extra weight. In the heat, heavy foods just don’t seem quite as inviting as they were when it was cold outside. Moving around in humidity is much easier when you’re feeling lighter, and salads and light fruits are much more appealing in steamier weather. Fermented foods, which provide good bacteria known as probiotics become an excellent condiment with most any meal. Have you tried fermented salsa lately?

As always, I’m on the lookout for any new information regarding those great bacteria called probiotics. In addition to being present in fermented foods, the probiotics that we carry around inside of us also seem to impact our tendencies to accumulate weight. I found something I’d like to share with you in this article.

In my recent book Skinny Gut Diet we explored the different bacteria that have been researched thus far that play a part in whether we tend to be more fat or skinny. We actually tested our participants’ microbial ratios throughout our study and noticed that as the Bacteriodetes increased, their weight also decreased! That had also been the findings of many research studies and is mentioned in the article above. Fascinating!

Additionally, when I interviewed Rob Knight formerly of the University of Colorado and currently with the University of California, San Diego, it was clear in his studies of the Human Microbiome Project that the greater diversity of bacteria that a person’s gut environment portrayed, the more likely that person was to be healthy and balanced over all. I look forward to sharing that segment along with many more fascinating interviews with you this fall. The upcoming show is called Natural Health Breakthroughs with Brenda Watson. Keep an eye out on your local Public Television Station.

These type of studies are still in their infancy, and I’m certain much more will be learned about the actual benefits or health challenges that are directly associated with specific microbial species. Whether the research reflects obesity issues, cardiac challenges, or mental disorders, it will certainly be exciting!

What I loved reading most was research that is currently going on in Puerto Rico under the guidance of Maria Gloria Domingues-Bello of N.Y.U. It was found in previous studies that when newborns travel down the birth canal, they ingest bacteria that help them digest milk. There is a lot of evidence that babies raised on formula as opposed to breast milk are much more likely to suffer from allergies, skin conditions and even digestive issues and obesity. Babies raised on formula simply do not receive critical substances in breast milk that promote good bacteria and retard the growth of bad bacteria.

Dominguez-Bello’s new clinical trial will monitor the weight and overall health of babies born by cesarean section. These babies will be swabbed immediately with a cloth laced with the mother’s vaginal fluids and resident microbes as they come into the world. How interesting it will be to see the impact that Mom’s natural bacteria have as these children grow and develop.

I love these studies on newborns, as they are most certainly our future. However, no less important to our world is helping you to understand healthy choices that will nourish the good bacteria in your own life! And it’s easy, especially in this season to enjoy large amounts of fresh veggies and fruits along with fantastic fermented goodies. Here’s my bonus gift for you today – one of my favorite recipes! And easy to make. Happy summer probiotics to you!

Can Clutter Up My Weight?

Filed in Adults, Diet, Digestive Health, General, Household, Mental Health, The Skinny Gut Diet, Weight Loss | Posted by Brenda Watson on 02/19/2016


February seems to bring out the organizing, aligning, revising side of my personality. Maybe it’s the new year, or maybe it’s the coming of spring – I’m just ready to clear the clutter and move forward!

Even in the midst of chaos, the kitchen has always been one place I strive to maintain clean and clear. I was very interested to read this report conducted by the Cornell Food and Brand Lab on the value of an uncluttered kitchen.

In the final analysis it seems that clutter in the kitchen fuels an out of control mindset, and triggers indulging in snacks and comfort food (in this report, cookies).

With that in mind, I thought I’d offer some tips on clearing your kitchen environment and prepping for successful snacks. As we called these types of concepts in Skinny Gut Diet – Power Tools!

First, if your kitchen is cluttered, it could be your cabinets are so full that extra objects have to sit on your counter because they have nowhere else to go. Scan through your cabinets one at a time and lessen the load. Box up the stuff you never use, and move the once or twice a year plates, pots or appliances to a higher, less trafficked shelf. This will help get objects off the counter and out of sight. Ahhh…

A small basket might do the trick for the paperwork that tends to piles up. If you live with others, possibly designate a place where everyone’s homeless mystery items might be placed until they are put in their proper location.

Next let’s organize the kind of snacks that support your clear minded goals. The value of allotting some time on the weekend to plan your weekly snacks cannot be over-emphasized!

Since eating at least an ounce of protein every 2-3 hours helps to balance your blood sugar and eliminate cravings, easy-to-grab protein snacks make things simple.

Roll-ups are a favorite at my house. Sliced proteins like turkey or ham and cheese, with a slice of pickle, a bit of sauerkraut, mustard, a slice of avocado or red pepper in the middle are very satisfying. Sometimes we roll them in a veggie leaf. For clean fingers, cover them with a paper towel and store in a plastic bag, a few at a time.

Pre-measuring single serve packets of almonds or sunflower seeds is a great strategy when you’re on the go. Tip – beware of carrying full canisters of nuts with you. Although nuts can be great snacks, overindulgence in these foods will demolish your low carb eating plan. Remember – nuts and seeds have as many carbs as they do protein in most cases.

Please believe me, the time it takes to pre-prepare your protein snacks (and lunches too) will pay off happily as your cravings cease, your blood sugar stabilizes, and your unwanted pounds shed.

And for a natural boost to your mindset, explore and enjoy lots of fermented foods, from pickles to kefir to sauerkraut to kimchi. According to research, those good bacteria just may balance your mood, helping you remain calm and collected in the midst of a day that may not resemble your clean and tidy kitchen at all!

Clutter – be gone! And let healthy snacks take your place!

Your Very Own New Year’s Miracle

Filed in Adults, Diet, Dietary Fiber, Obesity, The Skinny Gut Diet, Weight Loss | Posted by Brenda Watson on 12/26/2015


At this holiday time, exclamations of “how delicious those sugar cookies are!” always seem to accompany an unspoken fervent prayer that “this time – just this time – please don’t end up on my hips!”

Well, I have a New Years Miracle to share with you to help you stay slim through the last of 2015, and beyond!

Two years ago at this season it was my great pleasure to be working closely with ten wonderful people conducting research on weight loss, food choices and digestive care supplements. That project resulted in the best-selling book Skinny Gut Diet. I’m happy to report, since it was published last October I’ve received multitudes of testimonials reporting healthy lifestyle changes along with hundreds of unwanted pounds shed.

Fast forward to last week. The magazine Woman’s World delivered their December 21, 2015 issue to the newsstands. Please pick up a copy and flip immediately to page 18 to see one of our Skinny Gut group, Danielle Andrew, looking absolutely beautiful in her holiday attire. Danielle lost 22 pounds (and has kept it off), achieving her results eating her way through not one, but two holiday seasons. How does she do that?

So here’s your New Years Miracle. Hold onto your hat. The wonderful miracle is FIBER! Yes, soluble, stir-in fiber! Danielle achieved and maintains her weight loss goals with fiber as one of her foremost allies.

Here’s the deal. Stir-in fiber is tasteless. It soaks up extra calories and toxins from your digestive system. It helps you feel full while eating less, and also assists in balancing your blood sugar. Remember your fiber before parties or meals that could offer potentially irresistible temptations, and you’ll be able to say “no, thank you” with a smile.

And as a bonus for you java lovers out there – soluble fiber is a great addition to coffee. Although it can easily be mixed into any type of beverage, or soft food for that matter, coffee stands out as a great choice.

Coffee has a natural diuretic effect, it boosts energy (which we all need at this time of year) and that cup of Joe has properties that increase the appetite suppressing effects of fiber. And adding some holiday flavors to your coffee like peppermint or eggnog definitely makes the spirit bright!

Additionally, there are some terrific anti-oxidants in coffee to help enhance your immune system that also support the immune boosting effects that fiber offers. Research out of the University of Illinois has shown that soluble fiber actually helps people recover 50% faster from bacterial infections (you MUST read the article!).

So next time you find yourself in the digestive care aisle, do your hips a favor and pick up some stir-in, soluble fiber. You can join Danielle in losing weight during the rest of the holiday season, and then keeping it off through the year! Now that’s my kind of miracle!

Sleep Your Way to Happy and Thin

Filed in Adults, Chronic Disease, Metabolic Syndrome, Obesity, Sleep, Stress, Weight Loss | Posted by Brenda Watson on 12/11/2015


At this extremely busy time of year, it may seem like even more of a challenge to maintain your weight along with your good attitude. Could it be because you are not getting enough sleep?

Through the years I’ve blogged often on how important sleep is to your health. And it’s simply so important that I wanted to have a chat about it again.

I read an interesting article describing how metabolic syndrome, described as insulin resistance, a pro-inflammatory state, hypertension-elevated sympathetic tone, dyslipidemia, dysglycemia and obesity – is actually a survival advantage for animals in the wild during seasons of stress, like in the winter. Their physiological processes are tied to their biological clocks, which regulate all the major activities of the body like behavior, metabolism, reproduction and immunity. As days shorten and animals behave differently, they sleep more or less. As a response, their bodies create “metabolic syndrome” which helps them to survive. Here’s the news. Animals don’t suffer any pathology from the metabolic changes since they are not chronic, ongoing adaptations.

The biological clock pacemaker system for our own bodies is located primarily in the hypothalamus. Sleep disruptions whether too little sleep, even too much sleep or medical conditions like sleep apnea over time have been found to lead consistently to metabolic syndrome in humans. Sadly for us, due to chronic stress and sleep disruptions, our bodies respond as though winter survival is necessary all year long, every day! This may explain why, although we may try to lose weight through excellent dietary shifts, the pounds may stubbornly stay glued to our hips.

Sleep deprivation can also change your genes! In one study conducted in the UK, blood samples taken after just one week of getting fewer than six hours of sleep a night showed changes to more than 700 genes due to sleep deprivation alone. Eek! The genes affected seemed to be in the area of immune, stress and inflammatory responses. I don’t know about you, but I really want those particular types of genes to be in top form in my body!

An entertaining episode of Secret Eaters, a UK based TV show that examines weight issues in England, conducted a research project with two groups of people. One group was allowed to sleep soundly through the night. The other group was awakened a number of times to focus and complete a survey. The groups weren’t told the true reason for this study. The next day, the two groups were offered the same foods. The group whose sleep was disrupted actually consumed 35% more carbs and fats than the well-rested group. Wow!

If you’re confounded by weight that just won’t budge, please carefully review your sleeping habits. Turn off the television, drink hot tea, journal, pray, meditate, breathe. Here are some other great tips to help you get to sleep.

Allowing your body and mind to recognize that it can rest and restore itself will pay off in so many ways, and certainly give you a happier holiday season. Although it may be winter outside at this time of year, our bodies in our warm, safe houses don’t need to behave as though it’s “metabolic winter” in the wild. That good night sleep may keep those pounds at bay and put big smiles on your face too!