Tag: digestion

Foods for Better Digestion

If you have been struggling with digestion problems, it might not be a medical condition, but actually from the types of foods you are eating. There are certain foods that are really good for digestion, and others that can be harder on the body.

When it comes to digestion, there are many factors that could contribute to improved digestive health.  Living a healthy lifestyle is a big factor.  A lifestyle that includes mindful eating, stress management and rest, staying hydrated and movement.  One of the biggest factors starts with the food consumed.

If you’re experiencing symptoms such as nausea, bloating, gas, heartburn or feeling the need to always rush to the bathroom, you may want to try some of the foods below.  Reflecting on your current lifestyle and looking at areas for adjustment may help as well.

Below are some healthy examples of foods that can help aid digestion and support improved health.

Foods for Better Digestion #digestivehealth #holistichealth

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Yogurt

Yogurt is a really good food to add to your regular nutrition rotation. If you can have a cup of yogurt every day, you will soon notice how much better you feel. Yogurt is an excellent way to improve your digestion thanks to the healthy bacteria it contains. Many doctors will recommend yogurt if you have digestion issues since it is really good for your gut health. What you want to look for is yogurt that contains live and active cultures, since this is what truly helps with your digestion. Try to avoid the yogurt that is simply filled with sugar and not much nutrients.

Personally, I love goat yogurt because it supports my gut health.  You can also choose from greek yogurt or other options of choice.  I love topping mine with fruit and low sugar granola or fruit and chia seeds.

Chia Seeds

Chia seeds are a superfood and also happen to be really good for your digestion. These seeds are a superfood because of how many nutrients they contain. These super seeds provide tons of vitamins, minerals, and antioxidants. They also have omega-3 fatty acids and fiber, both of which are great for improving your digestion and helping things move more smoothly. The nutrients in chia seeds can also help with regulating bowl function, reducing inflammation in your body, and lowering your cholesterol. All you need are a couple tablespoons of the seeds each day, which are easy to add to smoothies, yogurt, or topping on salads.  Some people choose to mix them with water and drink a chia drink.  Note: They will expand with liquid.

Lean Protein

Don’t forget about lean protein, including poultry and fish. These foods contain nutrients and omega-3 fatty acids, without increasing sugar and other ingredients you don’t need in your foods. Lean protein is a lot easier to digest than red meat, so going for salmon or chicken is a much better option for your gut health than steak.  If you’re craving steak or red meat, you may want to try bison.  A meat that is leaner and packed full of health nutrients.  To learn more about bison, I welcome you to check out my article here… Health Benefits of Bison

Bananas

If you are looking for fruit that is going to help with your digestion, go for bananas. These are amazing for you, packed with nutrients, and very easy to tolerate. Bananas are super easy on the stomach and often one of the only foods recommended when you have the flu or a serious illness because of how easy they are to tolerate. Try to eat at least one banana a day, whether you eat it on its own, spread on toast, or topped on your cereal.

These are some examples of digestive friendly foods.  Others you may want to add in as well are kefir (great for gut health too), leafy green vegetables, ginger and fiber rich foods.

As I mentioned, it may be a result of food options, lifestyle or a combination of both.  When I work with clients, we often look at lifestyle and nourishment.  Not sure if you’re eating the right foods that nourish your own beautiful bio-individuality?  I welcome you to join me for my  Fresh for Fall Reset which kicked off this week.  We are still adding ladies into the group and you’re welcome to love this fun community of women.   It’s an empowering experience to discover which foods support your unique body and which ones don’t serve you as well.

I welcome you to try one of my favorite fall recipes below.

Cheers to improved digestion and wellbeing!

 

 Pumpkin Spice Yogurt Parfait

INGREDIENTS:

1 cup yogurt (goat or vanilla greek yogurt)

1 chopped banana

1 teaspoon pumpkin spice

¼ cup pumpkin seeds

 

DIRECTIONS:

Layer about ¼ cup of Greek yogurt on the bottom of a cup. Top with chopped banana and about ½ teaspoon pumpkin spice. Next top with another layer of Greek yogurt followed by the other ½ teaspoon of pumpkin spice. Top with the final layer of Greek yogurt and serve. Enjoy! ?

 

XOXO,

Kim

Creamy Spinach Soup Recipe for a Hot Summer Day

This CREAMY SPINACH SOUP is so delicious and satisfying!  It’s hard to believe it’s so good for you!

When I set out to create recipes for my clients, friends and family members, I want to make sure that I bring the freshest ingredients and a delicious mixture of flavors together.  The past few weeks, I have been sharing information about my Clean Eating Lifestyle Program that launched this month.  This is one of the MANY recipes I share in the program.

Growing up as a child, I always thought of soups as”fall foods.”  Soups, stews and chili dishes definitely scream “fall foodie,” but there are so many soups that you can make and enjoy throughout the other seasons.  It’s another great way to use and utilize fresh, seasonal goodies.

I love a deliciously chilled, creamy soup on a warm spring or summer day.  Especially when I can use ingredients that are fresh from the garden.  Eating seasonally is really beneficial to your body and health.  In addition, you are saving money on your produce, giving back to the community and supporting local farmers.  Thanks to my sister, I’ve had an abundance of kale and spinach.  Two of my favorite leafy greens.  If they are not in your daily or weekly meal plan, I highly recommend adding them.  They are amazing and have SO many benefits!  Go Green, Girlfriend!

Creamy Spinach Soup #farmtotable #cleaneating #summersoups #healthcoach @nutritionschool

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This delicious recipe is sure to help with digestion and cleansing. Two things that we often need this time of year.  Have you been living it up on the weekends, having fun at the beach or enjoying too many summer nights with friends?  Simple recipes like this one will help to provide good quality nutrition with health benefits. Plus, it’s simple and easy to make!

You should be able to find young coconuts in most health food stores.  I haven’t been as lucky in the grocery store, but they are around this time of year.  Please be very careful when cutting the top open.  Please contact me if you have additional questions about opening your coconut.  You can also find demonstrations online.

This recipe is very simple and lasts for days, when stored in the fridge.  Even with the avacado, it still keeps and has a beautiful green color.  If you try the recipe, I would love to hear your feedback.  Enjoy, gorgeous!

SPINACH SOUP

Serves 2
  • 2 cups spinach
  • 1 young coconut (water and meat)
  • 1 apple, cored and chopped
  • 1 avocado
  • Juice of 1 lemon
  • 3 teaspoons fresh dill (or 1 teaspoon dried dill)
BLEND THE SOUP: Add all the ingredients to a high-speed blender. Blend until smooth. Serve in a bowl.

P.S.  Are you interested in learning more about clean eating? Looking for more clean recipes to add to your recipe box?  I will be sharing my FREE Clean Eating challenge next month.  it’s a smaller version of the plan i launched this month, and i have a challenge and winner’s gift to share. If you’re interested in learning more and jumping on my waiting list, please click on the link below.  let’s glow and be gorgeous together!

click here to join!

This Smoothie Helped My Belly Bloat

Have you been experiencing belly bloat?  

Feeling like your digestion is making too much noise? Gurgle. Gurgle.

Are those shorts fitting a little tighter around the waist?  

The last few months I have been working a lot and often that leads to a stressed me. This means my digestion can get wonky. I know what you might be thinking – that I’m a health coach, and I have this all figured out – but I am human too. In my practice, I teach people how to listen to their body and what to do when they feel wonky too. It’s so important to listen to your body.  Do you know the signs and symptoms when your body is speaking to you?

For me, I get dry skin and start to have belly bloat.  So many of my clients say they have belly bloat even when they do not eat, something that is actually not uncommon for people with digestive issues.  As I have discussed in previous posts, healthy digestion is SO important!

Stress inflames the intestinal lining and disrupts the good balance of bacteria in the gut.

This is what happened to me. It was time to restore and rebuild on the quick.  QUICK!

Feel like you are passing gas too much?

Feel exhausted for no reason?

Just plain feel like crap?

Time to rebuild and restore your gut health with this smoothie.

This Smoothie Helped My Belly Bloat #digestion #guthealth #bloat #smoothie

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Every time I am feeling off, I keep it simple: smoothies, juices, and easy-to-digest soups.  There are so many seasonal fresh fruits and veggies for you to play with and explore in your recipes.  Again, keep it simple!  If you’re thinking, “Soups in the summer?”  Yes ma’am!  I make some seriously delish cold soups in the summer.

When I am feeling this way, I try to drink one of my meals or snacks.  It really helps to give my body a break and get back on track.  Check out this smoothie recipe and try it for yourself.

 

The Healthy Digestion Smoothie

Ingredients:

  • 1/2 cup pineapple
  • 1/4 green apple
  • 1/2 cup water
  • 1/2 cup coconut water (I love fresh, young coconuts if you can find them)
  • 1/2 fresh kiwi
  • 1/2 cucumber
  • 1 teaspoon fresh ginger
  • 2 ounces of Aloe Vera Juice (An ounce is great at night before bed too)
  • Dash of cinnamon
  • Juice of one lemon

* I also add an additional probiotic to my normal supplement routine (which already has a probiotic in it).  Personally, I notice a big difference when I add the extra.  Again, this is what works for me. it’s important to see what works for you.  If you have any questions about probiotics or supplements, I welcome you to contact me.  

Directions:

Add all ingredients to a high-speed blender.

ENJOY!

 

This topic and more is covered in my Clean Eating Program.   If you have any questions, please let me know.  I am here to help YOU, Gorgeous!  For more information about the program, click below!  Let’s get our sexy back while getting healthier! XO

Program Details