Antibiotic Recovery, Inflammation, Filling Foods, Mitochondria Boost

In This Issue: 

• Best Antibiotic Recovery Protocol
• Inflammation Relief
• Boost Your Mitochondria
• Best Foods to Fill You Up!

Find lots of healthy recipes in my Whole Food Plant-Based, Gluten Free Diet & Recipes Facebook Group

Message from Bernadette Wulf

Happy New Year!

I’m looking forward to 2026 with a mixture of enthusiasm and a bit of wariness. Things are changing so fast in our world. I wonder if I can keep up!

But I know I can always tune into the reliable rhythms of nature to keep my balance. I’ll definitely be watching for pussy willows popping out this month in my neighborhood—the very first signs of springtime.

This month we have some great info. on antibiotic recovery (everyone should have this), best foods for inflammation relief, the most satiating foods (you might be surprised like I was), and the best way to exercise to boost your mitochondria (those little guys that convert food to usable energy).

WulfWorks News

My Creating Amazing Images workshop series is starting in just a few days on January 4th. Join us if you want to start off the new year with the skills and knowledge to create any image you can imagine with Canva and simple AI tools.

Learn more and sign up here: https://www.wulfworks.com/create-amazing-images-workshop/

Also, Imbolc is coming on February 1st and we’ll be celebrating the return of springtime with the Irish faery goddess Brigid. Keep an eye out for updates at the end of January.

Meanwhile, you can connect with Faehallows magical community in our new free Skool group. Here’s your invitation link: https://www.skool.com/faehallows-school-of-magic-3586/about?ref=53ecddd0e8544a54bcdc8e7e14f15975

Have questions or comments? —>>> Email Bernadette <<<— Please use this link and do not hit reply to this post or I may never get your message.

To your health and happiness!
Bernadette Wulf
WulfWorks.com — HealItAll.com — Eat Plants for Life
Visit me on Pinterest: https://www.pinterest.com/wulfworks

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Best Antibiotic Recovery Protocol I’ve Found

This is a bit long, but I wanted to include the whole antibiotic recovery protocol in checklist form.

Remember, healthy gut microbes thrive on fiber and ONLY plant foods contain fiber.

I wish I’d had this checklist last time I had to take antibiotics. It would have saved me months of digestive upset.

Condensed from goodnesslover.com:

✅ During Antibiotic Use

☐ Take Saccharomyces boulardii daily (separate from antibiotics if possible)
☐ Eat simple, whole plant foods (soups, vegetables, legumes, fruits, nuts, seeds, avocado)
☐ Avoid sugar, refined carbs, and ultra-processed foods
☐ Support the gut lining:

☐ L-glutamine (optional)
☐ Slippery elm or marshmallow root tea (optional)
☐ Drink plenty of water
☐ Rest more than usual (antibiotics are stressful for the body)

🌱 First 30 Days After Antibiotics

☐ Focus on feeding your own gut bacteria, not replacing them
☐ Eat fiber-rich plants daily (aim for variety, not perfection).

Especially:

☐ Leafy greens
☐ Root vegetables
☐ Squash
☐ Berries or fruit

☐ Include prebiotic foods regularly:

☐ Garlic
☐ Onions
☐ Leeks
☐ Asparagus
☐ Green bananas
☐ Artichokes
☐ Cooked-and-cooled potatoes

☐ Try small amounts of fermented foods only if tolerated:

☐ Sauerkraut
☐ Chickpea miso
☐ Kimchi
☐ Coconut yogurt

☐ Skip high-dose bacterial probiotics unless advised by a practitioner
☐ Continue avoiding excess sugar and alcohol

🌸 Long-Term Gut Restoration (1–6 Months)

☐ Aim for 30+ different plant foods per week (veggies, fruits, herbs, spices, nuts, seeds, beans, whole grains)
☐ Eat polyphenol-rich foods several times per week:

☐ Berries
☐ Green tea
☐ Dark chocolate (70%+) or cacao
☐ Olive oil

☐ Include omega-3 sources:

☐ Flax
☐ Chia
☐ Hemp
☐ Walnuts

☐ Spend time outdoors (nature exposure supports microbial diversity)
☐ Move your body regularly (walking counts)
☐ Prioritize sleep and stress reduction

✨ Big Picture Reminder

☐ You’re creating the right environment for your microbiome to rebuild itself
☐ Slow, steady nourishment works better than “fix-it-fast” approaches
☐ Diversity matters—vary your fruits, vegetables, beans, grains, nuts, seeds, herbs and spices through the week.

Read more about antibiotic recovery protocols — https://goodnesslover.com/blogs/health/antibiotic-recovery-protocol-guide

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Inflammation Relief

Inflammation is a natural protective response, but chronic inflammation can harm tissues and contribute to long-term health issues like arthritis, heart disease, and digestive disorders.

Here’s a list of 8 natural remedies that have been shown to reduce inflammation: 

From goodnesslover.com:

1. Algae Oil – Rich in omega-3 fatty acids (EPA/DHA), which help lower systemic inflammation. Plus any source of omega-3 fatty acids (flax, chia, hemp, walnuts).

2. Boswellia (Indian frankincense) – Herbal resin that may reduce inflammatory chemicals.

3. Chamomile – Plant with compounds that can inhibit pro-inflammatory signals; often used as tea or extract.

4. Echinacea – Herb traditionally used for immune support, also thought to reduce inflammation.

5. Garlic – Contains sulfur compounds that may block inflammatory pathways.

6. Ginger – Root with anti-inflammatory and antioxidant properties.

7. Green Tea – High in polyphenols (like EGCG) that help inhibit inflammation.

8. Turmeric – The well-known anti-inflammatory spice; curcumin is its active compound.

Read more ab out how these natural remedies help curb inflammation — https://goodnesslover.com/blogs/health/8-antiinflammatory-remedies

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Boost Your Mitochondria

If you’ve ever wondered why some people seem to glide through life with steady energy while others are grabbing a third cup of coffee by noon, this might be the answer.

I’ve found some fascinating research on mitochondrial health (the tiny powerhouses we learned about in biology class) and discovered that one simple habit can dramatically boost your energy, metabolism, and longevity.

It’s called Zone 2 training.

It’s gentle, sustainable, and best of all doable exercise for almost anyone. I made this quick reference chart to make it easy.

You should be able to click and drag the chart onto your computer desktop, or just take a screenshot if you want to keep a copy.

Read more about boosting your mitochondria with Zone 2 Training — https://healthrevolutioninsider.com/the-mitochondrial-secret-why-zone-2-training-is-the-crucial-exercise-for-boosting-longevity/

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Best Foods to Fill You Up!

You might be surprised at which foods will satisfy your appetite the most. I was. Many people would guess something like steak, fats, or maybe bread, but they’d be wrong.

Turns out the humble potato tops the list… not greasy French fries, but simple boiled, steamed or baked potatoes—even without butter, mayo, sour cream or other fatty additions. Oatmeal is number two.

Since I learned this, I’ve been steering my “starving” grandson toward potato salad and oatmeal when he comes over with a ravenous appetite. Excellent meltdown prevention!

Here’s a quick list gleaned from theartofantiagin.com article:

🥔 Top Filling Foods

1. Potatoes – very high satiety and rich in resistant starch.
2. Oats/Oatmeal – high soluble fiber that keeps you full for hours.
3. Avocados – lots of fiber (and some protein) that helps curb hunger.
4. Chickpeas – great fiber-and-protein combo.
5. Apples – rich in pectin fiber that slows digestion.
6. Almonds & Other Nuts – fiber + protein makes them satisfying snacks.
7. Quinoa – complete protein and fiber keeps you feeling full.
8. Beans (Legumes) – high satiety from fiber + protein.
9. Broccoli & Cruciferous Veggies – fiber + water bulk aids fullness.
10. Bananas – fiber + resistant starch for longer satiety.
11. Berries – high-fiber fruit that slows hunger.
12. Chia Seeds – tiny but super high in fiber with water-absorbing power.
13. Oranges – fiber + water content keeps you filled up.
14. Celery – water + fiber helps with satiety.
15. Pears – high fiber fruit that supports fullness.

Read more about the hows and whys of foods that satisfy your appetite — https://theartofantiaging.com/the-most-filling-healthy-foods/