Healthy Homemade Jello for Gut Health

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Cantaloupe Juice for Digestion

This is a simple and delicious drink for anyone who loves cantaloupes, and needs to give their belly some extra love.  Cantaloupe and cardamom are two foods to aid in digestion and soothe your stomach.  Cantaloupes are an outstanding source of vitamin C, beta-carotene, vitamin B1, B5, B6, potassium, folate acid, and niacin.  

1/2 fresh ripe cantaloupe

1/2 cup water
thin wedge of a lime

1/4 teaspoon cardamom powder

Squeeze lime and blend cantaloupe, water and cardamom together well in a blender and sip slowly.  Enjoy.

Breaking Up with Gluten

"That's it, gluten! We're officially over." says Lauren to the delicious and pliable whole wheat wrap on her plate. (She throws it into the garbage then wipes away a tear.) But then, the week after, she's enjoying the most delicious balsamic marinated grilled tofu melt on top of thick ciabatta bread. Heaven. The next day, bloated and crampy she throws the breaded parts of her yummy left overs into the trash and becomes emotional because she's forced to break things off with gluten yet again. (This emotional roller-coaster of a relationship with Lauren and gluten continue on and on.)

I've hesitated eliminating gluten for years now, in fear of having some sort of reaction to it and sure enough, I do. I have a gluten sensitivity which, for me, means that certain foods make me achey, BLOATED, congested, heachachey/fog-headed, and sluggish (both digestively/mentally/physically). Sometimes the effects come on a few hours after eating something with gluten, but often times they come the next day and may actually last for as long as 2-3 days. I can't take it anymore! As I'm writing this my bloated belly is petruding through my dress and the thin belt around my waist feels like it's going to bust off at any moment.  I need to chill out on gluten.

I went gluten free last fall for a little over 2 months and felt GREAT.   However, since then I began adding little bits of gluten back in here and there.  I avoid it whenever I can but as you have read, I do have some slip ups now and then!  As with all of the evolutions in my diet, I know it takes time to implement and stick to new changes. Saying goodbye (even limiting gluten) seems to be the hardest, but I have absolute faith that I will get there. I've already implemented some simple changes that have been really tasty and nutritious. For example:

-I love peanut butter and jelly so now I've been enjoying them on rice-cakes (which have always been a favorite food of mine).  Or on Ezekiel bread (see link and more about this below)

-I have been enjoying my hummus with chopped up carrots, celery or peppers.

-I'm placing things that I would normal eat with bread over a bed of greens or wrapping in a collard green.

-I've been limiting the amount of soy sauce I use when out eating sushi, and using Bragg's Liquid Aminos for the sushi that I order in.

-I grab whole pieces of fruit to snack on throughout the day and have been making my own fruit/nut bars.

-Luckily I've been off pasta and pizza for quite some time, which gives me hope because I NEVER thought I could move away from those foods. I swear by brown rice pasta, and even got the rest of my Italian family on it.  I've been making vegan pizza's on Ezekiel sprouted wraps (Please note, Ezekiel still contains gluten, but does not bother me as much as a white or whole wheat flour wrap would. You must explore what foods you can tolerate and can't with your gluten sensitivity. Those with an allergy towards gluten (or celiac) would NOT be able to consume products such as these.).  

Thanks, Ryan.  Now I will think of you each time I want
some fluffy bread & feel better because you have my back.   

The list goes on...and basically all of the changes have resulted in eating more whole, real foods at each meal which has been great! But just as with most meaningful relationships, you'll have a difficult time separating and calling it quits, and I'm clearly in this stage. I'm writing this to remind everyone that I struggle just like everyone else with making changes to my diet. During times like this I really have to take the advice that I give to my clients and be patient, stay focused, make the best decision I can at every meal and most importantly remind myself that it's OK if I slip here and there.

Have you gone gluten-free and have any ideas, stories, recipes or suggestions? Please share!

Slow Down at Meal Time

We live in a fast paced world. People are on the go, multi-tasking, planning and thinking ahead. In a busy world, people also eat on the go; in the car, at their desks, standing up, walking down the street, barely taking the time to enjoy their meal. When we eat quickly, we tend to eat more, therefore consuming more calories.

 Digestion begins in the mouth. Slowing down to completely chew your food, allows the release of digestive enzymes that break down food and greater assimilation of nutrients. Whole foods, especially whole grains, must be mixed with saliva and chewed until they become liquid to release their full nutritional value. Because digestion becomes so efficient when you chew your food thoroughly, your body will begin to feel wonderfully light. To get into the habit of chewing correctly, try counting the chews in each bite, aiming for 30 to 50 times. It helps if you put your fork down between bites.

 The New York Times reported on a few scientific studies to support the claim that eating slowly is a method for consuming fewer calories. Who could imagine that losing weight is as simple as taking a few more minutes to slow down and eat what is already on your plate?

5 Tips to Slow Down at Meal Time:

1. Take 3 deep breaths before your meal.

2. Place your fork down between each bite, or use chopsticks to eat.

3. Chew your food at least 30-50 times before swallowing.

4. Savor the flavors and textures that are happening in your mouth.

5. Eat in a calm, relaxed atmosphere as often as possible.

Information adapted from the Institute for Integrative Nutrition.

Restore Your Health Through Digestion

Heartburn, bloating, irritability, depression, anxiety, insomnia, headaches, indigestion, constipation, gas, allergies…the list goes on and on. Digestion is everything. Gut health is crucial to good overall health. Below are some smart ways to keep your belly happy and healthy.

1. Eat Real Foods. Shop the perimeter of grocery stores in the refrigerated sections for real food. Fresh fruits and vegetables are foods that are “alive” and contain the healthy enzymes that your body needs to digest foods properly. Foods that are found in packages on the inside aisles of the store are “dead” foods that contain NO enzymes that your body needs to digest.

2. Fermented Foods/Probiotics. Consuming fermented foods such as sauerkraut, kombucha, yogurt, kefir and tempeh keeps the gut flora healthy because they contain natural probiotics that our guts need to stay healthy.

3. Eat Seasonally. Our body can assimilate produce better when eaten during its peak season. When we eat in harmony with nature, all systems of the body are more at ease.

4. Stay Hydrated. Keeping your system hydrated is key for overall health, especially with digestion. Water helps to lubricate your organs allowing them to help guide your digestion and elimination smoothly along.

5. Eat Your Fiber. Be sure to include plenty of fiber in your diet. Fruits, vegetables and whole grains are some of the best sources of dietary fiber that will keep your gut healthy and may help to rid you of some diseases and illnesses.

6. Trust Your Gut. Connect with that instinctual “gut feeling” when you have one and trust it. Be true to yourself, to others and in every other aspect of your life.

7. Take 3 Deep Breaths. Eating in a relaxed environment as often as possible is important for healthy digestion. Sit down before you eat and pause to take a few deep breaths before you begin eating. Slow down, relax.

8. Chew Your Food. Try to chew your food at least 10 – 20 times before swallowing. Digestion begins in your mouth and will flow a lot smoother through your digestive tract when food is chewed properly.

9. Avoid Sugar. Limit your sugar intake, especially any artificial sugars.

10. Have a Cup of Tea. Calm your belly and digestion with a cup of hot, herbal tea. Chamomile, ginger, peppermint or fennel tea are very soothing to the stomach.

Lava Lamp Belly - Lactose Intolerance

Back in High School, I remember explaining to my doctor that my stomach felt like a lava lamp each and every day. He laughed at my explanation, but it was the truth! Each day I had pockets of gas painfully churning inside me due to all of the dairy products I was consuming. Luckily, he suggested a week off of dairy products only to find that I was indeed lactose intolerant. Lactose intolerance, also called lactase deficiency, means you aren't able to fully digest the milk sugar (lactose) in dairy products. It's usually not dangerous, but symptoms of lactose intolerance can be uncomfortable.

The problem behind lactose intolerance is a deficiency of lactase — an enzyme produced by the lining of your small intestine. Many people have low levels of lactase, but most don't experience signs and symptoms. Only people with both low lactase levels who also have associated signs and symptoms have, by definition, lactose intolerance.

Being diagnosed with lactose intolerance was devastating for me at that age, but I've learned to make healthier decisions with dairy free options as well as obtaining important nutrients from natural foods.

Treatments
There's currently no way to boost your body's production of the lactase enzyme. People with lactose intolerance usually find relief from signs and symptoms by reducing the amount of dairy products they eat and using special products made for people with this condition.

1. Eat fewer dairy products 

This is the best bet for people with lactose intolerance to reduce their signs and symptoms. There is an argument that those who avoid milk will end up being deficient in multiple nutrients including (but not limited to) calcium, B Vitamins, protein, Vitamin D, copper and zinc. This is plain silly and if you're eating a balanced diet there's no need for milk. The line of reasoning has been created by those in the dairy industry with the main threat being a decrease in calcium consumption. Calcium is found in many other foods, such as almonds, book choy broccoli, canned salmon, kale, milk substitutes (oat, almond, rice, hemp or soy milk), oranges, pinto beans, rhubarb, spinach or tofu.

2. Experiment with an assortment of dairy products
Not all dairy products have the same amount of lactose. For example, hard cheeses, such as Swiss or cheddar, have small amounts of lactose and generally cause no symptoms. You may well be able to tolerate cultured milk products, such as yogurt, because the bacteria used in the culturing process naturally produce the enzyme that breaks down lactose.

3. Watching out for hidden lactose
Milk and lactose are often added to prepared foods, such as cereal, instant soups, salad dressings, nondairy creamers, processed meats and baking mixes. Check nutrition labels for milk and lactose in the ingredient list. Also look for other words that indicate lactose, such as whey, milk byproducts, fat-free dry milk powder and dry milk solids. Lactose is also used in medications. Tell your pharmacist if you have lactose intolerance.

4. Use caution if you choose to eat dairy products
It may not be necessary to completely avoid dairy foods. Most people with lactose intolerance can enjoy some milk products without symptoms. You may even be able to increase your tolerance to dairy products by gradually introducing them into your diet.

5. Consume probiotics
Probiotics are living organisms present in your intestines that help maintain a healthy digestive system. Probiotics are also available as active or "live" cultures in some yogurts and as supplements in capsule form. Probiotics can be found in many fermented foods such as sauerkraut, raw kombucha tea, miso or tempeh. These are sometimes used for gastrointestinal conditions such as diarrhea and irritable bowel syndrome. They may also help your body digest lactose. Probiotics are a safe and easy way to help lactose intolerance as well as keep your digestive system healthy.

6. Use lactase enzyme tablets or drops
Over-the-counter tablets or drops containing the lactase enzyme may help you digest dairy products. You can take tablets just before a meal or snack. Or the drops can be added to a carton of organic milk. Not everyone with lactose intolerance is helped by these products. I keep Lactaid pills with me wherever I go just in case I'm out and a food contains a little dairy.

Are you lactose intolerant?
The signs and symptoms of lactose intolerance usually begin 30 minutes to two hours after eating or drinking foods that contain lactose. Common signs and symptoms include:
- Diarrhea
- Nausea
- Abdominal cramps
- Bloating
- Gas

Symptoms are usually mild, but they may sometimes be severe. Let me know if you have any questions regarding lactose intolerance (I'm pushing over 15 years now). I would love to share some dairy-free alternatives with you or hear some of your own below!

Fermented Foods for Digestive Health

It's simple: digestion is the key to good health. Good digestion is absolutely essential for optimal assimilation of the nutrients that we take in with our food. We Americans tend to think of eating food as fueling up and filling up, instead of what the act truly is- the taking in of the nutrients from which all future cells will be made. And those cells, of course, make up every single organ and system in the body. If you think about fermentation at all, you probably think about alcohol. But there are many other kinds of fermented foods such as yogurt out there. Foods that are labeled “pickled” are also fermented foods. Fermented food uses microorganisms to convert sugars into lactic acid, creating a signature sour taste.

That sour taste which many people may find unfamiliar should not be equated with unhealthy or expired. In fact, including fermented foods in your diet a few times a week or more could be beneficial for your health.

Fermented foods include:

• Miso. A paste made of fermented soy beans, it forms the base of soups or glazes.
• Sauerkraut. This familiar condiment is made of finely shredded fermented cabbage.
• Sourdough bread. Real sourdough bread is made with milk and other foods that have been allowed to ferment before making the bread dough.
• Kefir. A fermented drink made from milk.
• Yogurt. Yogurt includes live bacteria called probiotics.
• Kimchi. A traditional Korean dish made from pickled vegetables like cabbage or radish.
• Buttermilk. Buttermilk also includes probiotics.
• Natto. These fermented soybeans are a traditional Japanese breakfast dish.
• Poi. A fermented paste made from taro root.
• Tempeh. A cake made of fermented soybeans.
• Kombucha. A fermented tea.

Fermented foods help aid in digestion, so enjoying a spoonful of sauerkraut before a meal will go a long way. Goat's milk is a healthy yogurt option if cows milk does you wrong.  An added plus, consuming sour foods such as some of the ones above will help curb cravings...yippee!

Another way to keep your gut flora filled with the friendly bacteria that your digestive system needs to stay healthy, while boosting your immunity is to invest in a high-quality probiotic. Since I'm on the go a lot, I travel with Jarrow's probiotics because some of their formulas do not need to be refrigerated.  However, you can find many reputable brands in the refrigerated section of the health food store, or even a Vitamin Shoppe, or contact me to purchase high-quality Metagenics probiotics that will work best for you.