Top 10 Foods for Superb Digestion

1. Ginger

Ginger is revered for it’s anti-inflammatory properties that help to pacify an upset stomach and calm the irritated lining of the digestive tract… consider it natures Gravol.

2. Oats

Regular consumption of oats reduces the chances of constipation and alleviates symptoms of hyperacidity and gastroesophageal reflux disease (GERD)

3. Beetroot

A compound in beetroot called betaine helps to promote digestion, this portion of the beet is also high in water and fiber.

4.  Apple Cider Vinegar

If you drink apple cider vinegar with a starchy meal, then the starches you don’t digest will feed the good bacteria in your gut. (Michael Dansinger, MD, director of Tufts University’s diabetes lifestyle coaching program)

5. Fish Oil

Taking a fish oil supplement is proven to reduce inflammation and help heal GI tract lining, improve nutrient absorption, balance hormones, improve neurological function and boost immunity.

6. Flax Seed

Flax seeds contain high levels of soluble and insoluble fiber which helps to keep our intestines clean. The oils in flax seeds contribute to good digestion by lubricating our system.

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>7. Beans

Beans are packed with oligosaccharides that feed good gut bacteria (which is one reason they’re problematic for some). Though the gurgling is a good sign, it can be a little potent for new bean eaters. Soak your beans overnight and cook them extremely well (almost overdone if you need to), or add them slowly into your diet a day so your body can adapt.

8. Apples

Apples are fantastic foods for your heat and brain due to their antioxidant content, but their natural pectin fiber is the reason they’re so great for your gut. Pectin feeds good bacteria and apples are also a good source of inulin and natural FOS (a beneficial type of sugar that feeds the gut).

9. Bran

Whether it be oat, wheat, rice or another type of bran, pure bran is full of insoluble fiber that feeds good gut bacteria. It helps regularity and also reduces cholesterol. Be sure to choose organic bran when possible to avoid genetically modified grains or go with a company that’s certified non-GMO. 

10. Bananas

Bananas both soothe the gut membrane and also contain natural fibers that promote good bacteria growth. This is one reason they may cause some mild rumbling. For easier digestion, be sure that you choose riper bananas instead of yellowish greenish bananas.

Sources:

OneGreenPlanet

StyleCraze

Healthdigezt

Recover from IBS with this Diet Plan

Just to be clear this article is for anyone battling true IBS (irritable bowl syndrome.) It’s a commitment but well worth it if you chronically suffer from IBS.

What is IBS?

Irritable bowel syndrome (IBS) is a common disorder that affects the large intestine (colon). Irritable bowel syndrome commonly causes cramping, abdominal pain, bloating, gas, diarrhea and constipation. IBS is a chronic condition that you will need to manage long term.

Treatment

Begin by reducing (eliminating completely is extremely difficult- but if your IBS is bad enough it’s worth it) FODMAPS. FODMAP stands for “Fermentable Oligo-, Di-, Mono-saccharides and Polyols,” and they’re typically not well-absorbed by the small intestine, but for the purposes of battling IBS, you just need to know which foods have FODMAPs in them.

FODMAPS

  • Fructose (fruits, honey, high fructose corn syrup (HFCS), etc)
  • Lactose (dairy)
  • Fructans (wheat, garlic, onion, inulin etc)
  • Galactans (legumes such as beans, lentils, soybeans, etc)
  • Polyols (sweeteners containing isomalt, mannitol, sorbitol, xylitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc)

This list is insanely long- I know. But it’s just temporary, if you can eliminate the following foods for 2 weeks then you can notice how you feel, IBS symptoms should be significantly reduced or obsolete. Slowly re-add one food at a time and really pay attention to how your stomach feels afterwards, in time you will have developed a list of your own personal trigger foods and what to avoid.

Group 1

  • Wheat
  • Rye
  • Onion
  • Garlic
  • Artichokes
  • Asparagus
  • Beets
  • Leek
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Chocolate

Group 2- Beans

Group 3- Fruits

  • Apples
  • Apricots
  • Avocados
  • Blackberries
  • Cherries
  • Nectarines
  • Peaches
  • Pears
  • Plums
  • Prunes
  • Watermelon
  • Cauliflower
  • Mushroom

Group 4 Sweetners

  • Sugar
  • Apples
  • Pears
  • Fruit juice
  • Watermelon
  • Raisins
  • Honey
  • Anything with high fructose corn syrup
  • Mango
  • Agave

Group 5 Dairy Products

  • Milk
  • Butter
  • Yogurt
  • Cheese

Low Food Map Meal Ideas

  • gluten free waffle with walnuts, blueberries, maple syrup
  • eggs scrambled with spinach, bell peppers
  • oatmeal topped with sliced banana, almonds and brown sugar
  • fruit smoothie blended with dairy free milk and strawberries
  • (1⁄2 cup) rice pasta with chicken, tomatoes, spinach topped with pesto sauce
  • chicken salad mixed with chicken, lettuce, bell peppers, cucumbers, tomatoes, balsamic vinegar salad dressing
  • turkey wrap with gluten free tortilla (or a romaine leaf) sliced turkey, lettuce, tomato, mustard and avocado
  • beef and vegetable stew (made with homemade broth, beef, allowed vegetables)

Source: Stanford Medical Unit

Health Benefits of a Colonic

Colonics, what are they and should you get one?

In case you are unaware… a colonic is the processes of cleansing the colon in order to improve your body’s overall health and wellness.

When your basic digestive function is impaired, every system of your body is affected, including your skin, your hair, your brain and more. If your gut is in trouble, you’re in trouble from head to toe. For starters, even if your diet is squeaky green and clean, when your gut isn’t in prime working order you aren’t able to absorb the nutrients in your food properly. If you aren’t absorbing nutrients, your body can’t operate as it should, and it can’t do the repair work it needs to do. That, of course, makes the situation worse and slows things down even more.

Should you consider getting a colonic?

If you regularly consum processed food, excess sugar or work/ live in an chemically toxic environment then it’s definitely recommended to consider a regular colonic routine. Or if you suffer from any of the following issues:

  • Bloating
  • Constipation
  • Have recently undergone anaesthesia
  • Have been on a prolonged does of prescription drugs

You are likely to benefit from  a colonic.

Benefits of a Colonic

  • Promotes regularity
  • Prevents constipation
  • Detoxes the body
  • Improves nutrient absorbtion
  • Prevents build up of yeast and bad bacteria in the digestive track

Colonics make the digestive system more effective. When the colon is cleansed it pushes digestive wastes out of your body, ridding it of any bad toxins so that your digestive system can make room for more healthy nutrients, a build up of digestive waste in your system can also decrease your energy levels.  Colonics flush out the waste and any toxins that might be harming your body so now your body can focus on using its energy elsewhere and make room to start allowing water, vitamins and nutrients to be absorbed through the blood stream.

 

Sources: GettingBalanced.com

Mindbodygreen

 

 

Your Guide to HIIT

What is High Intensity Interval Training?

Over the last several years, researchers have slowly but surely reached the consensus that high intensity interval training (HIIT), which is characterized by relatively short bursts of intense exercise followed by periods of rest, far outperforms conventional aerobic endurance type exercises.

Not only does it beat conventional cardio as the most effective and efficient form of exercise, it also provides health benefits you simply cannot get from regular aerobics, such as a tremendous boost in human growth hormone (HGH), aka the “fitness hormone.”

Perhaps best of all, HIIT requires only minutes, compared to hours, each week.

You have three different types of muscle fibers: slow, fast, and super-fast. Only ONE of these muscles, the super-fast fibers, will impact your production of human growth hormone (HGH), which is KEY for strength, health, and longevity. The vast majority of people, including many athletes such as marathon runners, only train using their slow muscle fibers. In fact, neither traditionally performed aerobic cardio nor strength training will work anything but your slow muscles. These are the red muscles, which are filled with capillaries and mitochondria, and hence a lot of oxygen. Power training, or plyometric burst-type exercises, will engage these fast muscles and they’re 10 times faster than slow fibers, activating them is the key to producing growth hormone!

Source: Mercola.com

Benefits of HIIT

- Some studies have shown that HIIT burns up to nine times more fat than traditional cardiovascular exercise and keeps your metabolism elevated for more than 24 hours afterwards. This means you are going to keep burning calories long after you have finished exercising.

Sample HIIT Work-Out

Beginner: 20 seconds of work 40 seconds recovery (10 reps)

Intermediate: 30 seconds of work 30 seconds of recovery (10 reps)

Advanced: 40 seconds of work 20 seconds of recovery (10 reps)

Make sure the “work” portion is at your highest exertion level possible.

Work-to-Rest Ratios: The ideal work-to-recovery ratio for interval training is to rest for 50% of the working time frame as outlined in the advanced option. If doing this correctly its very difficult, you can try one of the other programs with slightly longer recovery times.

Try it Post-Workout: There is an added benefit to doing these intervals after your resistance training. This deeply depletes your carbohydrate stores to put your body into fat burning mode faster. Remember this workout is for your lean phase to get ripped quick, not for your bulking phase where you are trying to maximize size. I wouldn’t recommend this workout after a hard leg session.

Source Muscleandfitness.com

Very Berry Protein Smoothie

1/2 cup raspberries

1/2 cup blueberries

2 handfuls spinach

1 scoop protein powder

1 cup dairy free milk