Tag: digestion

How You Can Use Self-Belly Massage for Better Digestion and Stress Relief 

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Massage is a powerful practice for improving circulation, removing unwanted toxins and calming the nervous system. The ancient Maya developed a type of massage specifically for the abdomen, other cultures utilize abdominal massage in their healing modalities also. 

The benefits of abdominal massage are the same as regular massage, though they offer additional benefits for the digestive system. Whenever I have a sore tummy, cramps, constipation or gas I rely on this technique to help relieve pain and get things moving in the right way. It’s incredibly easy to do and there are just a few principles to follow. 

  • Always move in clockwise circles 
  • Go slow and don’t apply too much pressure 
  • It should not be painful 
  • Using peppermint or lavender oil diluted in a bit of carrier oil is extra effective 
  • Lay down in a comfortable position in a quiet environment 
  • Move your hands in circles that go up close to the ribs and down to the pelvic bone 
  • It doesn’t have to take long, even 2 minutes is enough to have positive effects 

This form of massage ensures a full blood supply to the lower intestine and really stimulate movement and detoxification. This type of self massage helps with releasing gas and reducing bloating. 

I use this technique when I lay down in bed to sleep at night and it helps promote long term gastrointestinal health. It also helps to relax the vagus nerve and reduce stress. Stress is one of the worst culprits for poor digestive health so the more ways to decrease it the better. 

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora. 

And join me on my Facebook group where I share information, tips and recipes to help you live a happier, healthier life. 

To your wellness, 

Shaline

What is Mindful Eating?

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Happy March!

 

Quote of the Month

I have made it a rule to give every tooth of mine a chance, and when I eat, to chew every bite thirty-two times. To this rule I owe much of my success in life.  – William Gladstone

 

Mindful Eating

Mindful eating is taking the time to slow down and chew more. This one simple strategy can make a big difference.

When it comes to increased health, it’s not just what we eat but how we eat. Digestion actually begins in the mouth, where contact with your teeth and digestive enzymes in your saliva break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths. We eat while distracted—working, reading, talking and watching television—and swallow our food practically whole. On average we chew each bite only eight times. It’s no wonder that many people have digestive problems.

There are many great reasons to slow down and chew your food.

  • Saliva breaks down food into simple sugars, creating a sweet taste. The more you chew, the sweeter your food becomes, so you won’t crave those after-meal sweets.
  • Chewing your food adequately allows your body to absorb and assimilate more nutrients and improves digestion.
  • More chewing produces more endorphins, the brain chemicals responsible for creating good feelings.
  • It’s also helpful for weight loss, because when you are chewing well, you are more apt to notice when we are full.
  • In fact, chewing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and stabilize weight.
  • Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps you to give thanks, to show appreciation for the abundance in your life and to develop patience and self-control.

The power of chewing is so great that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel.

Try eating without the TV, computer, smart phone, or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.

This kind of quiet can be disconcerting at first, since we are used to a steady stream of music, TV, reading email, and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day—why not learn to savor and enjoy it?

Because you’re taking more time to chew, you’ll also notice that you feel full sooner, which means you’re much more likely to consume fewer calories while still feeling full. This can help with weight loss and/or weight maintenance.

Before you eat, take a deep breath or two and relax.  Focus on the meal you are about to eat.  Do your best to chew each bite 30 times and see how you do and how you feel.

After you do this for a while, you won’t have to count anymore; you’ll know by the texture of the food, which should be completely liquefied before you swallow.  Your stomach doesn’t have teeth, so the more you can break down the food in your mouth, the easier it will be for your body to digest it.

Give it a try at your next meal today.

 

Food Focus: Quinoa

 Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.

While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.

It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.

For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.

 

Recipe of the Month: Quinoa Pilaf

Prep Time: 3 minutes

Cooking Time: 30-40 minutes

Yield: 4 servings

Ingredients:

1 cup quinoa

2 1/4 cups organic chicken or vegetable stock

1/2 cup dried cranberries

1/2 cup walnut pieces

1/4 cup chopped fresh parsley

pinch of salt

Directions:

  1. Rinse quinoa in fine mesh strainer until water runs clear.
  2. Boil the water and add quinoa and salt, cover and reduce heat.
  3. After 15 minutes add cranberries and walnuts to top; do not stir.
  4. Cook 5 minutes more, until all the liquid is absorbed.
  5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.

Enjoy!

 

It’s Giveaway Time!!!

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Hey everyone!

I am giving away a copy of Dr. Josh Axe’s Eat Dirt.  This is an awesome book on gut health. There is a chapter on healing your gut type and action plan for each type.  By the way, there are six types. Do you want to know more about fermented foods, probiotics, toxins in your home, stress and how it affects your gut? And there are recipes! All I can say is I love this book.  There is so much info!

So, either follow my blog, retweet about my giveaway, or follow me on Facebook and your name will be entered into a drawing! I will announce the winner in two weeks!

Hugs

 

7 Steps to Reducing Acid Reflux

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How I alleviated my acid reflux

My Journey

For years I’ve had digestive issues and I was on and off proton pump inhibitors.  It got to the point where the medication didn’t work.  You name the medication, I probably was prescribed it. I knew I had to make a change.

I’ve always been interested in nutrition and enrolled in an online nutrition class.

It was at a women’s networking meeting that I met a woman who was enrolled in the Health Coach Training Program at the Institute for Integrative Nutrition.  I asked her why she was enrolled at IIN and the difference between their program and the nutrition class I was taking.  She mentioned that she liked the IIN program because they offered a holistic approach to nutrition and taught over 100 dietary theories.

When I got home from the meeting, I got on the internet and began researching IIN.  I was impressed with their program and the fact the program covered learning several dietary theories and there was a section of the program devoted to digestive health. So, I enrolled in the program!  I was excited!  I met so many like-minded people and these people are now my friends/colleagues!

When I enrolled in the Health Coach Training Program, my first objective was to write down my health goal. My goal was to naturally alleviate my acid reflux.

Steps to reducing acid

Elimination Diet

The Elimination Diet means doing the following for one week:

  1. Temporarily eliminating dairy products (milk, ice cream, cheese, etc.)
  2. Eliminating the “white” stuff (white pasta, white rice, potatoes, white flour/bread)…gluten!
  3. Reducing/Eliminating meat (beef, chicken, etc.)
  4. Eliminating processed foods
  5. Reducing acidic foods
  6. Reducing sugar cravings!  This is a big one for me!  I love my sweets!
  7. Reducing caffeine and alcohol consumption.

Reintroducing foods the right way

This is also much simpler than people make it out to be.

Pick one thing you eliminated—like gluten, dairy, or eggs—but not more than one, and eat it.

Once you’ve made a call on the first food you reintroduce, pick another one and follow the same steps.

By gradually reintroducing one food group back into your diet at a time and keeping a food journal, you can track how you feel after eating these foods. See how you feel over the next 48 hours. If you have no reaction after two days, eat that same food again, and for a second time, notice how you feel. From there, it’s up to you whether or not to re-incorporate that food into your diet on a regular basis.

  • DO eat fish.  Watch out for fish with high content of mercury and try to avoid farm raised fish.
  • DO eat lots of fiber, fresh whole foods, and unprocessed meals you make yourself.
  • DO eat lots of healthy fats found in olive oil, ghee, coconut oil, sunflower oil, flax oil, walnut oil, and avocados.

Adding clean foods back into your diet such as brown rice, brown rice, buckwheat, or whole grain pasta, quinoa, almond milk or coconut milk, organic ice cream, and sprouted bread. Adding in more fruits and vegetables, and alkaline foods.

On a personal note: I began eating kale and I had never heard or tried kale and had not eaten many other leafy greens (cruciferous vegetables ) until I enrolled at IIN. I added kale in to my smoothies as well as superfoods. I also added quality nutritional supplements, probiotics, digestive enzymes, omega-3, Vitamin D, resveratrol, and grape seed extract.

I temporarily went vegan but I consider myself a Flexitarian. I eat raw, vegan, gluten-free, non-GMO, and organic when I can. I also eat eggs, chicken, fish, and ground turkey. I add turmeric, ginger, and lemon for my foods/soups/water.

You will lose weight, feel less bloated, have more energy, and sleep better!

Remember this: No one diet works for everyone.  Eating healthy, losing weight, and weight management is a lifestyle not a diet!

Check out my eBook, Clean Eating: Guide to Clean Food Detoxing and Gut Rebuilding on Amazon.

What is the difference between blending and juicing?

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Several of my clients have asked me what the difference is between blending and juicing.  In this first post, we will discuss the differences.   In my second and third post, we will discuss the differences between a blender (VitaMix), a juicer (Breville), and an extractor (NutriBullet), and we will compare brands.

Blending

Blending is a technique that creates a smoothie out of a number of fruits and vegetables.  You can include as little as two or three, or add more. Blending liquefies and emulsifies the ingredients you throw in the blender, creating a relatively thick, homogenous and voluminous beverage. While technically you could throw anything in there, the more ingredients you add the more important it is to keep an eye on complementary flavors and textures, or you’ll end up with a weird tasting, weird looking, and texturized drink. With blending you should cut fruits and vegetables in smaller pieces, remove skins and pits, and be careful not to overload the blender. High speed blenders like Vitamix and Blendtec are hardly sensitive for such ailments. The smoothies made with a blender can be made more nutritious by adding ingredients such as yogurt, flaxseeds, avocado, coconut oil, protein powder, etc.

Juicing

Juicing is the extracting of juice from fruits and vegetables. The vitamins, minerals, antioxidants and phytonutrients end up in the juice, while the pulp and the fiber is removed and discarded. This makes for a very liquid and smooth drink. By separating the pulp from the juice, it is also a very concentrated beverage. This can be an advantage as well as a disadvantage. The level of concentration makes it easy to consume a large quantity of fruits and vegetables. People juice because all of the nutrients get assimilated into the bloodstream straight away, your body gets to use it all without having to digest food first. Juice is also a very clean drink, containing only juice from freshly juiced produce.

Reasons to Blend Fruits and Vegetables

These are some of the reasons why blending is not only a convenient way to get your greens, but also a superior way:

Quantity:To get the most out of eating leafy greens, you need to eat a LOT of them.  This is actually a time consuming task, and unless you love greens more than any other food in the world and plan to eat several large salads a day; you aren’t likely to eat them in the quantities that will deliver serious health benefits.  You may find that you are able to consume up to three times as many greens in a smoothie as you are in a salad or steamed dish.

Taste:Thanks to our modern processed diet, many of us have a hard time appreciating the flavors of greens.  Some of us love them, but for the many more who don’t, hiding greens in a smoothie is the perfect way to eat them without tasting them.

Benefits of Raw:  There is a lot of evidence pointing to the benefits of eating raw foods.  Most plants, when cooked, tend to lose their nutrients and digestive enzymes to varying degrees, depending on the temperature at which they are cooked, the method, etc.  Anything heated over the temperature of 118 degrees is considered cooked.  Raw Foodists use this temperature as a baseline.  Since the greens in your smoothie are always raw, you get the benefit of all the nutrients in their purest whole food state.

Digestion:  Greens are called roughage for a reason; they can be pretty rough on our intestinal tracts.  And when we chew, we don’t always get all the benefits of the food.  According to Dr. Joel Fuhrman, longtime advocate of achieving nutritional excellence through the consumption of a plant-based diet: “When we simply chew a salad, about 70 to 90 percent of the [plant] cells are not broken open. As a result, most of the valuable nutrients contained within those cells never enter our bloodstream.”  He considers what he calls a “blended salad” a “powerful and delicious way to maximize your intake of nutrients.” Since the food in a smoothie has already been mostly pulverized from going through the blender, your body will digest the food much more easily, and assimilate the nutrients much faster.  Once the nutrients are in your system, you often feel the difference in terms of energy and well-being immediately.