Tips for Better Digestion

Healthy and regular digestion is imperative to leading a productive and comfortable day.  Here are my eight tips for better digestion!

  •  Stay away from ice.  Food and drink are digested easier when they are consumed at body temperature.  Drinking something cold can slow down the digestive process.
  • Try fasting to give your digestive system a rest.  Starting a simple 24-hour fast will help your digestive system reset and get back into rhythm.  Always remember to drink lots of low sugar vegetable and fruit juice during your fast.
  • An obvious, but very important tip, is to actually chew your food.  When you fail to chew your food enough, it is significantly harder to digest food and you don’t absorb all of the nutrients.
  • Go sour!  Squeeze the juice of one lemon into 8 to 16 ounces of filtered water and consume it first thing in the morning.  This practice is very alkalizing and will eliminate any extra stomach acid and give you a boost of energy.
  • Pop open a nice bottle of organic apple cider vinegar – with the mother, of course.  One to three teaspoons of apple cider vinegar mixed with an 8oz glass of apple juice will balance your digestive system and leave you feeling refreshed and ready for the day.
  • Eat lean meats.  When you eat meat that is too fatty, it causes uncomfortable bloating and occasionally gas during digestion.  Only consume lean proteins to avoid the nausea and clean out your stomach!
  • Drink lots of water.  Staying hydrated through out the day will help your body dissolve fats easier and keep you regular.
  • Incorporate probiotics into your daily routine.  Whether through taking probiotic supplements or just having a spoon full of Greek yogurt, probiotics will help your digestive system run more smoothly overall.  The probiotics help reinforce your immune system and flood your digestive tract with good bacteria.

I also wrote a post a while back, Love Your Gut,  with some additional tips to improve gut health.  Check it out and let me know if you try any of the suggesitons I mention.

References

http://alternative-healthzine.com/top-10-tips-to-better-digestion/

http://www.everydayhealth.com/hs/healthy-eating/tips-for-better-digestive-health/

 

6 Healthy Eating Tips For the Holiday Season

eating tipsThe time from Thanksgiving to New Years Day has to be the hardest few weeks to stick to a healthy eating lifestyle.  There is constant temptation by sweats, treats and just way to much food in general.

I would like to share a few tips with you that have helped me in the past to stay on track between now and the end of the year so you can maintain your weight, or maybe even shed some!

  • Make sure you eat healthy before you go to any holiday gathering.  There will be temptation by all sorts of unhealthy foods.  Just eat a small meal that is full of fiber such as a salad, raw vegetable sticks or healthy wrap.
  • Drink some water before you go and alternate higher calorie drinks like alcoholic beverages, eggnog or hot chocolate with water while you are at the holiday party.  Drinks can have a lot of hidden calories in them, so watch out.
  • Fill you plate with some good foods first.  Pick some raw vegetables, but go easy on the dip.  Don’t forget a nice plate of salad with a low fat dressing and some fresh fruit for dessert.
  • Eat several small meals a day.  This old tip holds especially true during the holiday season.  We tend to skip meals and indulge in one large holiday dinner with the entire family.  Don’t starve yourself all day.  Get some snacks in and most importantly start your day with a good, healthy breakfast.  You will be able to enjoy your holiday more by stabilizing your blood sugar.  You don’t want to spend the day being grumpy from not eating for hours, or be the first ready for a nap after overeating.
  • Use the busy shopping season and burn some extra calories.  If you are heading to the mall, park a little further away, or take your time and do a round of window shopping all through the mall before you buy.  Every few extra steps that you take count.  Just don’t reward yourself afterwards with food.  For extra motivation to get more walking in, consider wearing a pedometer.
  • Take some time to relax.  The holidays can be a very stressful season if we let them.  Many of us (including myself) tend to overeat or medicate ourselves with food when we are stressed.  Work in some extra time just for you.  Sit in front of the fire with a good book or your favorite magazine, go get your nails done, take a bath or go for a walk.  Do whatever works for you to calm you down and help you de-stress.

Above all, enjoy the holidays and remember they are not only about food, but more importantly about family spending quality time together.  Treat yourself to some new holiday candles, listen to your favorite Christmas tunes, or go for a drive through a lit up neighborhood this year.   Have fun during this special time of the year and enjoy that occasional cookie.

Happy Holidays!

My first reader survey

Please provide your feedback

I am in the process of redesigning my blog and social media websites and want your feedback.  I have hired someone to create a logo and they will start working on it next month 🙂  The online health coaching programs I’ve been working on are almost ready too.  I am super excited about all that is going  on this year!

I want to ensure my blog, websites, Facebook groups, and social media profiles do the best possible job of answering your needs and interests.  I need to know more about you.  To do that, I’ve created my first reader survey.

Would you please take a few minutes to fill out the survey?  By doing so, you will ultimately be helping yourself.  Why?  Because you will be helping me create content even more interesting and relevant to you.

Your input is important to me.  The survey is easy to fill out, and the results are completely anonymous.  I can’t tell who said what.   And you can finish in five minutes.

My first reader surveyThank you for your help!

Kim

 

 

 

 

 

 

 

Preparing Fast, Healthy, and Delicious Meals in Less Time

An excerpt from my April monthly newsletter

quick meal tips infographic (2)Meal planning has helped me a lot on my journey to better health so I thought I would share some of the tips from my April newsletter.  You can subscribe to my monthly newsletter HERE.

1. Cook once, eat twice (or more!) You may have heard me say this before – it’s the best way I know to make mealtime most efficient. Some of us refer to this approach as “batch cooking.” Here’s what you do:

Pick a cooking day. Instead of cooking every night — pick a day or two when you’ll make the recipes for the week ahead. Sure, you’ll spend a little more time in the kitchen on your cooking day(s), but you’ll get an extra hour or two the other days (or evenings) of the week! I recommend you also prepare snacks and lunches on your cooking day. I cook on Saturday mornings and Sunday afternoons – works for me!

Double or triple your recipes when cooking. When you prepare more than you need for one meal, you have plenty to pack for lunches and you’ll find that dinnertime is fast and easy. Learn to love leftovers!

2. Have it your way. Try different ways to eat the same meal – if you’re grilling chicken breasts, make extra to chop and include in salads or soups. If you’re cooking quinoa, take some of the leftovers and add cooked spinach or kale, beans and raw veggies to it for a quinoa-based salad.

3. Plan ahead. We all know we shouldn’t go grocery shopping on an empty stomach, but you also shouldn’t go without a list!  And the only way to have the most effective list is to plan your recipes for the week and get everything you need for those meals.

4. Invest in quality storage containers. Now that you’ve made extra food, you want to package it in single-servings or family portions, then freeze or refrigerate it. Don’t forget to label and date the container – You can use glass containers with seal-tight lids, mailing labels and a Sharpie for this task. Then when you’re ready to prepare, just take out the number of containers you need for the number of people who’ll be eating with you; warm it up, and serve! See what I mean by less time in the kitchen on the other days of the week?

5. The freezer section is your friend. Many grocery and health food stores carry high-quality, organic, non-GMO frozen vegetables, fruits, fish, grilled chicken, and more. This will significantly reduce your cooking time and ensure you always have something healthy and fresh to eat.

6. Stock your kitchen with standbys. Foods I always have on hand include: greens; vegetables; fruit; eggs; frozen chicken breasts; salsa; hummus; almonds; oil & vinegar.  With these standbys on hand, I can always make a salad or lettuce wrap. I also keep my kitchen stocked with almond or coconut milk, quinoa, and bananas (which I freeze if they start to over ripen, then use in my morning smoothies).

7. Prepare for the next day tonight. If you pack a lunch, select your favorite mix of leftovers the night before, and pack it in an insulated lunch box. Include everything you’ll need to enjoy the meal at work, school, or wherever you’ll be for lunch! Also include your snack(s) and water.

8. Buddy-up and swap meals! Make arrangements with a family member, friend or neighbor to cook and swap! You make one soup or meal and they make another and you split them in half and share.

I’d love to hear how “cook once, eat twice (or more!)” is working for you! There are loads of benefits, including:
– Sticking to your healthy eating goals
– Saving hours during the week
– Reducing the stress of those three little words: What’s for dinner?
– Saving money by sticking to your list and resisting “impulse” buys at the store
– Trying new recipes and food combinations
– Less waste by using up leftovers throughout the week
– Being more present with family at dinner time

I hope you have found these tips helpful and that they help you on your journey to better health. If you have a question or a topic that you would like me to cover in my next newsletter, please contact me.

Health & happiness,

Kim