|With all the stress surrounding us these days it is more important than ever to keep ourselves healthy. A big part of that is keeping our bodies working their best. Digestion is a large part of supporting our immune systems, energy levels, and physical and mental strength. I found a comprehensive list of foods to encourage healthy digestion and foods to avoid. Here’s a cheat sheet:|
Foods to add:
Probiotic rich-foods; kombucha, sauerkraut, kimichi, kefir, miso soup or miso paste
Prebiotic rich foods (this is what feeds your good gut bacteria) — Onions, Asparagus, Bananas, Jerusalem Artichokes, Dandelion Greens
Ground flax seeds — flax seeds are rich in fiber which can help to clean up your digestive tract PLUS ground flax seeds can help you to eliminate excess estrogen from the body
Apple Cider Vinegar — adding 1 tbsp of ACV into a few ounces of water and consuming this about 30 minutes before your largest meal can help to stimulate your digestive juices!
Water, about 80-100 ounces per day — If you get bored of drinking plain water all day, you can add lemon into your water. Take it up a notch and add lemon + a pinch of pink Himalayan salt — this mix is a hydrating powerhouse!!! Pink salt contains trace minerals and electrolytes that help keep your body hydrated, which in turn helps your digestion + skin + hormones
Moving your body via yoga, Pilates, strength training, or simply walking will all help to stimulate and support your digestion too!
Foods to avoid if you are having digestive issues (as they promote inflammation + gas + bloating)
Salads do not have to be boring. Here is a twist on some of my favorite ingredients just in time for Fall.
Prep: 10 min Servings: 4 1/4 cup Olive Oil 2 Tbsp. honey 1/4 cup apple cider vinegar 2 tsp. Dijon mustard salt and pepper to taste 6 cups fresh spinach 1 honeycrisp apple, cored and cut into matchsticks 1 cup grated white cheddar cheese 1/2 cup chopped walnuts
Combine first 5 ingredients in container with lid. Shake to stir together.
In large bowl, combine spinach, apple matchsticks, cheddar cheese, and walnuts.
Place in refrigerator separately until ready to serve
When ready to serve, pour dressing overtop and toss to coat. Refrigerate any leftovers.
Per serving: 420 cal. 35g total fat, 9 g sat. fat, 0g trans fat, 20g carbs, 3 g fiber, 14g sugar, 12g protein
I have updated my website, so come check it out:
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- Search for previous posts using “search” icon on home page
- Find recipes by meal using the “recipes” drop down menu
Upper Body Trouble Spots
Since we are all still staying at home and mostly cooking at home…I wanted to pass along a recipe I used last night. You could substitute any protein source for the shrimp based on what you have in the house. Stay safe and keep your nutrition in check these days! More important than ever now to keep your immune system strong.
recipe by: Dr. Gabe Mirkin, Drmirkin.com
1 pound shrimp
3 cups bouillon – low sodium
1 bay leaf
1 onion, chopped
1 green pepper, chopped
3 stalks celery, chopped
2 cloves garlic, minced
1 can (28 ounces) plum tomatoes, broken up
1 cup brown rice (uncooked)
1 tablespoon hot pepper sauce
1/2 teaspoon thyme
6 green onions, chopped
1/4 cup Italian parsley, chopped
Freshly ground black pepper
Peel the shrimp and set aside. Bring the shrimp shells, bouillon and bay leaf to a boil and simmer 20 minutes while chopping the vegetables. Strain the bouillon and return to the pot. Add the onion, pepper, celery, garlic, tomatoes, rice, hot sauce and thyme to the bouillon and simmer 45 minutes, or until the rice is tender. Stir in the shrimp, green onion and parsley and cook 2 to 3 minutes, or until the shrimp are pink and firm. Serve with ground pepper to taste.
One final note, if you haven’t found Alton Brown’s (Good Eats) FB posts or You Tube posts about cooking from your pantry, you should check it out. Look up Pantry Raid and Alton Brown. Good laughs and creative recipes using common items in your pantry.
Worth a look!
A lot has changed in the last few weeks in all of our worlds. I have been trying to decide how I want to react and continue to offer my expertise. One thing I know for sure is that it is NOT the time to sit on our tuffs and stop moving. Below are my solutions for continuing to work together during the stay-at-home policy. During this pandemic, I have discounted my regular workout price in response to the economic times were are all experiencing.
Park Personal Training Workout – $60/hr.
1-on-1 workout outside at a local park, staying 6 ft. apart, using my freshly cleaned equipment. The fresh air and movement will elevate your spirits, keep your strength up, and provide cardio. It will also give me a chance to evaluate your form and give you new ideas for workouts while the gym is closed.
Virtual Personal Training Session – $60/hr.
1-on-1 workout via skype or zoom together. This workout will be based on the fitness equipment you have at home currently. We will workout together to keep your strength up, and provide cardio. It will also give me a chance to evaluate your form and give you alternative ideas for workouts while the gym is unavailable.
Bike Coaching/Ride – $60/hr.
If you have an outside bike (road, mtn., hybrid bike, etc..) that is in good working order, we could meet for an outside ride in a convenient location. I will coach you on good bike form, position and provide a workout at your level.
Nutrition – $99 Intro then $75/hr.
1 on 1 via skype or zoom session nutrition coaching to help you stay on track with your nutrition during this time. It is very easy to get off track especially when the foods you normally eat are not available at the store all the time. Let’s address emotional or stressful eating obstacles and the best methods to avoid it during this time.
Please let me know how I may help you stay strong and healthy during this time. http://www.eatlivefit.net or (707)408-3359.
As we near the end of January, I wanted to touch on a topic that is controversial, digestive system detox. There are a lot of varying opinions out there about if, when, and how to cleanse your liver and digestive system. I have never been a fan of long term detoxifications because they are very restrictive and often harmful. Out bodies are built to detoxify themselves regularly.
Instead, I recommend one day of sipping a simple clean juice. Nurse it all day long by just sipping it, do not drink it straight down. Cheers to your health!
- 2 slices of green apple (peal included)
2 oz. Apple Cider Vinegar
8 oz. water
lemon juice (optional
together in glass and sip all day.
Mix above together and sip
Another terrific way to add flavor to your water and give it a nutritional boost is to add the following:
- 1 stick of lemongrass (could substitute 1/2 tsp of lemongrass paste)
1/2 apple with peel sliced
1/2 pear with peel sliced
Add all to a pitcher or large Mason Jar of fresh water. Let steep in refrigerator for 1 hour or longer, pour and enjoy.
Don’t suffer from a boring breakfast one more morning, or worse yet, skip it all together. This week I made my own Apple Pie Yogurt and guess what…it took less than 3 minutes. It is low in sugar, full of protein and quick. Here is the recipe:
Apple Pie Yogurt
recipe by eatlivefit.net
- 1/2 apple, cored and sliced into 1 inch chunks
- dash of cinnamon
- 1 cup of plain greek yogurt
Place apple in microwave safe dish and heat for 1 minute until soft but still crunchy. If you like your apple pie filling very soft add 20 second increments to cooking until soft enough. Sprinkle with dash of cinnamon while still hot. Top with 1 cup of Greek yogurt, and serve.