What is Intuitive Eating

What is Intuitive Eating

by | Dieting, General Health, Peak Sante

Have you ever felt like you’re on a diet roller coaster, on and then off, and then on again?

Or maybe you’ve been wondering which way of eating (out of the thousands out there!) is “right” for you?

Have you ever heard of “intuitive” eating?

It’s a proven method to help you get out of that “on again, off again” mindset.

Intuitive eating is simply listening to your body’s cues and letting them dictate what, when, and how much you eat.

I know it seems very simple – because it actually IS simple.

But if you’re like a lot of people I know, there’s a good chance you never learned how to … or have forgotten how to listen to your body.

Most of us rely on our environment for our cues (when to eat, how much, and what kinds of food, etc.).

That can lead you to constantly get caught up in whatever current “trendy diet” is hot right now.

Go Keto…. Eat fat, not carbs!
Get in the Zone… Eat protein, not fat!
Go vegetarian… Eat plants, not animals!
Go Paleo… Eat animals, not plants!

It’s no wonder so many people are completely confused.

When you rely solely on “what’s out there” for guidance, it leads to an endless cycle of guilt and disappointment.

To me, Learning to tap into how we feel is the basis of “intuitive” eating. Learning to simply slow down to LISTEN to your body – and then make decisions based on THAT. A big part of the way I practice is to help people tap into what works for them INDIVIDUALLY! We are all different and unique and respond to a different set of principles when it comes to food and lifestyle.

Intuitive Eating…

—> It means eating when you’re actually hungry, and stopping when you are comfortably full.

—> It also means eating foods that help YOU feel energized and healthy vs. bloated and tired.

As a result, no foods are “good” or “bad”, per se. Unless of course you have particular food sensitivities, intolerances, or allergies that we have uncovered by working together or you know of already.)

Doesn’t that sound liberating?

But … if you’re not used to eating that way, it also can sound a little scary not to have specific guidelines.

It can be a re-learning process – but it’s one that brings along a LOT of freedom!

Over time you learn what foods make you feel energized and which ones leave you feeling depleted – and how much food your body actually likes to eat before it feels too full!

So … how do you get started?

Easy! Wait for your body to TELL you it’s hungry … and then enjoy your food, until your body tells you it’s satisfied.

You’re eating when you’re physically HUNGRY …. not because you’re bored, stressed, thirsty, or because someone laid out some snacks at home, at a friends, or at the office.

Over the next couple of weeks, I’m going to share some ninja tips to help you be successful tapping into YOUR body’s signals and intuitive eating.

This could be completely life-changing if you pay attention.

Are you willing to give it a try?

Let me know and lets keep the conversation going in my Private Facebook Group “Natural Solutions for Peak Wellness”. I’ll be sharing other resources therein as well as we move through the month 🙂

Dedicated to peak wellness 🙂

REFERENCES:  www.healthline.com/nutrition/quick-guide-intuitive-eating​​​​

 

 

 

 

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So Long to Sleeping Through the Night

by | General Health, Peak Sante, Raw, Recipes, Sleep

Have you said “bye bye” to sleeping through the night? 

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips (and an amazing recipe) for you!

The science of sleep is fascinating, complicated and growing.the whole orange instead of the juice (or orange-flavoured snack).  Make sure you’re getting some protein every time you eat.    

  • During the day get some sunshine and exercise.  These things tell your body it’s daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.                                                                                                                 
  • Cut off your caffeine and added sugar intake after 12pm.  Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).                                    
  • Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 7 – 10 hours before your alarm is set to go off).  This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.                                   
  • Still having trouble, consult your doctor or naturopath for more tips and/or herbs that can help you.

So how many of these tips can you start implementing today?

Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

Do you know that lack of sleep has been shown to even negate the health benefits of your exercise program? (Gasp!)

OMG – What aspect of health does sleep not affect???

Knowing this it’s easy to see the three main purposes of sleep:

  • To restore our body and mind.  Our bodies repair, grow and even “detoxify” our brains while we sleep. 
  • To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
  • To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.

Do you know how much sleep adults need?  It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night.  For real!

Try not to skimp!

(Don’t worry, I have you covered with a bunch of actionable tips below.)

Tips for better sleep

  • The biggest tip is definitely to try to get yourself into a consistent sleep schedule.  Make it a priority and you’re more likely to achieve it.  This means turning off your lights 7-9 hours before your alarm goes off.  Seven. Days. A. Week.  I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.              
  • Balance your blood sugar throughout the day.  You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber).  Choose the whole orange instead of the juice (or orange-flavoured snack).  Make sure you’re getting some protein every time you eat.    
  • During the day get some sunshine and exercise.  These things tell your body it’s daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.                                                                                                                 
  • Cut off your caffeine and added sugar intake after 12pm.  Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).                                    
  • Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 7 – 10 hours before your alarm is set to go off).  This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.                                   
  • Still having trouble, consult your doctor or naturopath for more tips and/or herbs that can help you.

So how many of these tips can you start implementing today?

 

 

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CAFFEINE-FREE CHAI LATTE

Delicious Caffeine-free Healthy latte for your afternoon “coffee break”:

Serves 1-2

1 bag of rooibos chai tea (rooibos is naturally caffeine-free)

2 cups of boiling water or milk of your choice (I like to do half almond milk and half water)

1 tablespoon almond butter (creamy is preferred)

1 tablespoon Tahini (optional)

2 dates (optional)

 

Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.

Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.

Blend until creamy.

Serve and enjoy!

Tips: 

  • David’ tea sells some delicious Rooibos blends.
  • You can try this with other nut or seed butters to see which flavour combination you like the best.  Cashew butter anyone?

References:

http://www.thepaleomom.com/gotobed/

http://www.precisionnutrition.com/hacking-sleep

 

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The Truth Behind Artificial Sweeteners

by | Dieting, General Health, Peak Sante

You probably know the negative health effects of eating too much sugar, especially “added sugars” like in soda pop, candy, baked goods, and many commercially-available cereals, just to name a few.  Added sugar is hiding just about everywhere in the grocery store.

Yes, ingesting refined sugar spikes your blood sugar and insulin, and increases your risk for a whole host of issues.

A while ago, one of the food industry’s responses to the demand for lower-calorie foods that still taste great, was artificial sweeteners. 

The idea behind them is that you can still get the sweetness, without the calories; like when you have a “diet pop” versus a regular one. Theoretically, this was going to help people maintain a healthy body weight, and hopefully not increase anyone’s risk of heart disease, diabetes, or obesity.

But, it doesn’t always work out the way we think it will…

Types of artificial sweeteners

Sugar substitutes fall into several categories, but what they all have in common is that they have a sweet taste and fewer calories than plain sugar. 

Today we’ll specifically discuss “artificial sweeteners,” which are synthetic chemicals where a tiny bit tastes very sweet.

They’re also known as “non-nutritive sweeteners,” and include things like:

  • Saccharin (Sweet & Low), 
  • Acesulfame potassium, 
  • Aspartame (Equal & NutraSweet), and 
  • Sucralose (Splenda). 

Health effects of artificial sweeteners

Negative health effects from artificial sweeteners are cited all over the place, and while many studies show effects, others don’t. Cancer? Maybe yes, maybe no. Heart disease? Maybe yes, maybe no. Not to mention that much of the research has been on animals, which may or may not translate to people.

I did want to point out one ironic thing, to do with artificial sweeteners and weight.

One study found that people who tend to drink diet sodas have double the risk of gaining weight than those who didn’t.

Another study has shown an increased risk for metabolic syndrome and diabetes for those who consume diet drinks every day.

While these results don’t apply equally to everyone, they do somehow seem ironic, don’t they?

How do artificial sweeteners affect our bodies?

Now that’s a million-dollar question!

There are so many ideas out there to try to explain it, but the reality is we don’t know for sure; plus, it might play out differently in different people.

–  Is it because people feel that they can eat cake because they’ve switched to diet soda? 

–  Perhaps it’s because the sweeteners change the taste preferences so that fruit starts to taste worse, and veggies taste terrible? 

–  There are studies showing that consuming artificial sweeteners increase our cravings for more (real)        sweets? Yikes…

–  It can be that the sweet taste of these sweeteners signals to our body to release insulin to lower our    

   blood sugar; but, because we didn’t actually ingest sugar, our blood sugar levels get too low, to the point where we get sugar cravings.

–  Some even say (and at least one animal study suggests) that saccharin may inspire addictive

   tendencies toward it.  We all know you can’t eat just one smartie…  same holds true for artificial sweeteners.

–  There are even considerations of an even more complex response that involves our gut microbes and how they help to regulate our blood sugar levels.

 

 

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In conclusion…

Understand that added sugar is not good for you, but the solution may not be to replace them all with artificial sweeteners.  

I highly recommend reducing your sugar intake, so you naturally re-train your palate and start enjoying the taste of real food that isn’t overly sweet.  This way you’re reducing your intake of added sugar, as well as not needing to replace it with artificial sweeteners.

Try having ½ teaspoon less of sugar in your hot morning drink. Try reducing a ¼ cup of the sugar called for in some recipes. Try diluting juice with water.  Or better yet, infuse your water with lemon, lime, and orange slices.

Your body will thank you!

Recipe (naturally sweetened): Sweet Enough Matcha Latte

Serves 1 

  • 1 teaspoon matcha powder
  • 1.5 cup almond milk, unsweetened
  • 1-2 teaspoons maple syrup or honey (optional)

Directions:

Heat almond milk and maple syrup/honey (if using) in a small pot.

  1. Add matcha powder to cup.
  2. When almond milk is hot, add about a ¼ cup to matcha and stir to combine.
  3. Add rest of the milk to cup.

 Serve & enjoy!

Tip: You can steep a chai tea bag in the milk if you prefer chai tea over matcha.

References:

http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030

https://authoritynutrition.com/artificial-sweeteners-blood-sugar-insulin/

http://www.precisionnutrition.com/research-review-splenda-is-it-safe

https://chriskresser.com/the-unbiased-truth-about-artificial-sweeteners/ 

 

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Weight-Loss Friendly Snacks Your Body Will Love

Weight-Loss Friendly Snacks Your Body Will Love

by | General Health

The words “weight-loss” and “snacks” often appear in the same sentence. But that might also bring thoughts of “tasteless,” “cardboard,” and “completely unsatisfying.” 

Right? 

Let me give you my best weight-loss friendly snacks that aren’t just nutritious but also delicious!

What’s my criteria?

They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fibre. Also, they have to foods you love! So go ahead and start creating a list of your favourite snacks.

Nuts

It’s true – nuts contain calories and fat, but they are NOT fattening! Well, I’m not talking about the “honey roasted” ones, of course. Those are certainly not the ones to reach for. 

Studies show that people who eat nuts tend to be healthier and leaner.

By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!

Other best options are: Walnuts, Brazil nuts, and macadamia nuts. 

Tip: Put a handful of unsalted/unsweetened raw nuts into a small container and throw it in your purse or bag. oh and, be sure to keep it to handful, or 10-12 nuts as your portion.

Fresh Fruit

As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)

 Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.

Fiber is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike.” Win-win!

Try a variety of fruit (apples, pears, and especially berries, etc.) and pair that with a handful of nuts. 

Tip: Can’t do fresh? Try frozen. Plus, they’re already chopped for you.

Chia seeds

This is one of my personal favourites… 

Chia is not only high in fibre (I mean HIGH in fibre), but it also contains protein and omega-3 fatty acids (yes THOSE healthy omega-3s lacking in our diets!). As well as antioxidants, calcium, and magnesium. 

Can you see how awesome these tiny guys are? Dip your celery or cucumber in them or add them into your smoothies.

They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).

Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, raw cocoa, and/or cinnamon and enjoy!

4 – Boiled or poached eggs 

Eggs are packed with nutrition and most of it is in the yolk.

They contain a lot of high-quality protein and a good amount of vitamins and minerals.

And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.

Yup, you read that right!

Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack! add a little Himalayan salt, and yum!

5 – Vegetables

 I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses. 

Veggies contain fibre and water to help fill you up, and you don’t need me to tell you about their vitamins, minerals, and antioxidants, right?

You can easily open a bag of baby carrots, sugar snap peas, and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).

Ever thought about making some kale chips, steamed asparagus, or a steamed artichoke and having them as a snack drizzles with a bit of salt and olive oil? May seem like strange snack, but it’s quite delicious and lends itself to be something to look forward too. Breaking free the normal “snack foods” can be fun and daring… I dare you to try it  

Tip: Have you ever tried almond butter on celery? What about hummus? Hummus transforms any veggie snack into a yummy nutrient dense snack! How about trying my new hummus recipe below?

6 – Some of my other healthy, high satiety snack favourites!

  • Roasting up some chickpeas with a yummy seasoning
  • Making a bean salad all decked out with red onion, apple cider vinegar, olive oil, and tasty seasonings 
  • Protein Shakes with quality protein, nut milk, chia or flaxseeds, and a handful of greens. This is one of my personal favourites! Its easy, transports well, and is complete with protein, fat, finer, and an easy way to get in those healthy greens we need!

 

 

 

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Go ahead and try one, or more, of these healthy snacks. Preparing them the night before makes it easy to reach for them the next day instead of the easy-to-grab unhealthy and fattening snacks like chips, crackers, or other packaged foods. 

It can take a little time to shift to these snack food choices, but you’ll quickly see that they are not tasteless, or completely unsatisfying. It’s about finding the right snacks that you will enjoy reaching for! And as I always say, that is different for everyone! BIO-INDIVIDUALITY!

Layered Beets and Hummus. Delicious & Yummy Snack!

Recipe (Vegetable Dip): Hummus

Makes about 2 cups

1 can chickpeas (garbanzo beans), drained & rinsed

⅓ cup tahini or avocado

1 garlic clove

2 tbsp olive or sesame oil

2 tbsp lemon juice

1 dash salt

1 dash pepper

Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.

Serve & enjoy!

Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.

——–

References:

https://authoritynutrition.com/20-most-weight-loss-friendly-foods/

https://authoritynutrition.com/foods/almonds/

http://www.precisionnutrition.com/encyclopedia/food/almonds/

https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/

https://www.dietvsdisease.org/best-fruits-diabetics/

https://authoritynutrition.com/foods/apples/

https://authoritynutrition.com/fresh-vs-frozen-fruit-and-vegetables/

https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/

http://www.precisionnutrition.com/encyclopedia/food/eggs

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Men… Losing Strength? This Hormone Can Help

by | General Health

Strength? Are you losing some of yours?

There is so much going on in our bodies. Many, many biochemical reactions and all of them need nutrients! It’s no wonder that a few key deficiencies can lead to low testosterone levels.

Did you know that you need enough zinc and vitamin D to produce enough testosterone?

Do you know which foods are the best sources of them?

Do you know what to look out for before you consider supplementing?

Well, I’ve laid it all out for you here.

We’re talking testosterone.  That muscle-building hormone.  But I’m not going to recommend that you take any anabolic steroid hormones or anything like that.

I am going to give you two solid tips on how you can boost your testosterone levels naturally with supplements.

Tip #1: Get enough zinc

Zinc is an essential mineral that helps with a number of processes in your body (it helps over 300 enzymes).  Zinc helps your immune system, helps to produce critical proteins and DNA, and also helps with wound healing.  Enough zinc is necessary to maintain healthy skin and for optimal ability to taste and smell.  Zinc is an antioxidant and can be supplemented to support optimal levels of testosterone because it helps the enzymes that converts cholesterol into testosterone.

Zinc is found mostly in red meat, poultry, egg yolks, and shellfish.  Some plants can also provide zinc such as beans and nuts.  The best dietary source is oysters.

The daily recommended dose of zinc for men is 11 mg/day (for women it’s 8 mg/day).  Low zinc levels are rare but tend to occur in vegetarians/vegans, athletes, and people who sweat a lot (zinc is lost in sweat).  And low zinc levels have been linked to low testosterone levels.

Of course if you don’t get enough zinc in your diet you can always supplement.  Before you do, however, consider a few things:

  • It is possible to get too much zinc so unless your doctor tells you never take more than 40 mg/day.  For many people just 5-10 mg/day is enough to prevent deficiency.
  • Zinc supplements can also interact with certain medications so be sure to check with your doctor or pharmacist to find out if zinc supplements are safe for you.
  • Zinc supplements are best taken 2-hours away from any medications (if it’s safe to use it at all while taking those medications) and should be taken with food.

Tip #2: Get enough vitamin D

Vitamin D, the “sunshine vitamin” is actually the most common nutrient that we in North America just simply don’t get enough of.  Not only is it not very abundant in foods but most places far from the equator don’t get enough sunlight to produce adequate levels year round. 

Hello winter; goodbye sunshine vitamin. 

Vitamin D is known to help us absorb calcium from our foods and is also necessary for our immune system, nervous system, and muscular system.  As with zinc if you’re deficient in this nutrient you may experience increased testosterone levels after supplementing.

Vitamin D deficiency is most commonly associated with bone conditions such as rickets in children and osteomalacia in adults.

It is a fat-soluble vitamin and is found in fatty fish, organ meats, and egg yolks.  Unfortunately it isn’t abundant in most other un-fortified foods.

The bottom line with vitamin D is that you may need to supplement.  Of course if you’re always outside in the sun or eat fatty fish every day you may be the exception.  You can always ask your doctor to check your blood levels to be sure because vitamin D is another one of those nutrients where more is not always better.

Here are a few tips to supplement with vitamin D safely and effectively:

  • Read your labels and don’t overdo it.  Do not supplement with more than 4,000IU/day unless supervised by your doctor.
  • As with zinc (and most other supplements) you should check with your doctor or pharmacist if you’re taking any medications. 
  • Take your vitamin D with some fat to help your body absorb this vitamin.  It is often recommended that you take it with the largest meal of the day.
  • Note that vitamin D is also found in cod liver oil, and multivitamins, so you may not need to take it separately (read your labels).

 

 

 

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Recipe (vitamin D and zinc): Honey Sesame Salmon

Serves 4

  • 2-3 lbs salmon fillets
  • ¼ cup soy sauce, tamari or coconut aminos
  • ¼ cup sesame oil
  • 1 lemon, juiced
  • 2 tablespoons honey or coconut nectar
  • 1” of ginger, shredded or 1 teaspoon ginger powder
  • 1 tablespoon coconut oil
  • 2 tablespoons diced green onions or chives
  • 2 tablespoons sesame seeds

Directions:

Mix soy sauce/tamari/aminos, sesame oil, lemon juice, honey/coconut nectar and ginger together to make a marinade. 

Place salmon in a glass dish and cover with marinade.  Let sit for a few hours or overnight. 

Heat a large cast iron frying pan over medium heat and add coconut oil. 

Place salmon in pan skin side down and cook for 2-3 minutes.

Pour marinade into the pan, lower the heat and cook for 3-5 more minutes or until salmon flakes easily with a fork.

Sprinkle with diced green onions/chives and sesame seeds.

Serve and Enjoy!

Tip:  Wild salmon can contain up to 4 times the amount of vitamin D as farmed salmon. 

References:

https://examine.com/nutrition/how-can-i-increase-testosterone-naturally/

http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_elements_tbl-eng.php

http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/

https://ods.od.nih.gov/factsheets/Zinc-Consumer/

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=zinc.mono&lang=eng

https://examine.com/supplements/Zinc/

https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=183&lang=eng

https://examine.com/supplements/Vitamin+D/

https://authoritynutrition.com/8-ways-to-boost-testosterone/

https://ndb.nal.usda.gov/ndb/foods/show?ndbno=15087&fg=&man=&lfacet=&format=Abridged&count=&max=25&offset=0&sort=c&qlookup=&rptfrm=nl&nutrient1=328&nutrient2=309&nutrient3=&subset=0&totCount=5376&measureby=m

https://authoritynutrition.com/9-foods-high-in-vitamin-d/

 

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o you track your progress every day?  If you do, you might be feeling one of two ways:  You’re keeping up with your workouts, maintaining healthy habits or your gut health protocol and feeling good about the progress you’re making,    OR  You’ve had a few slip-ups and...

How to take the pressure off your goals

o you track your progress every day?  If you do, you might be feeling one of two ways:  You’re keeping up with your workouts, maintaining healthy habits or your gut health protocol and feeling good about the progress you’re making,    OR  You’ve had a few slip-ups and...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of « EXERCISE PLUS » A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Are you Bloated and Over 40?

by | General Health

Bloating is generally the result of not being able to properly digest foods.  These not-so-digested foods feel like they’re just sitting around causing discomfort and a general feeling of being stuffed and “gassy”.  

It can happen at any age but if it seems to be more frequent as you’re getting older it can very well be because of your stomach’s reduced ability to produce enough acid for proper digestion. 

Normally, when we eat, cells in our stomach release more acid which is important for so many digestive processes like breaking down foods and activating enzymes.  As we age this process can become less efficient and the result can feel like it’s wreaking havoc on the rest of the digestive system.

Unfortunately, this can have wide-ranging effects on all of our digestion abilities “downstream” and that can result in bloating.

Bloating Reason #1:

Sometimes our bodies are (or become more as we age) sensitive to the fiber in certain fruits or veggies.  This can also occur when we introduce new ones into our diet as it may take a while for our body to get used to them.

Pro Tip:  Try chewing your vegetables more thoroughly, or lightly cooking or steaming raw ones.  If a fruit or veggie seems to be consistently related to bloating try eliminating it for a few weeks and monitor your symptoms.

Bloating Reason #2 

Decreased stomach acid can reduce the activation of a key protein-digesting enzyme “pepsin”.  This means that the proteins you eat aren’t broken down as much and they can pass through your system somewhat “undigested”.

Pro Tip:  You may consider reducing the amount of animal-based foods you eat and see if that helps you out.

Bloating Reason #3:

One thing that can seriously cause bloating is when your digestive system slows down.  Then things seem to be a bit stagnant, just hanging around in there a bit (a lot?) longer than you’d like.

Ginger has been found to help with digestion and reduce nausea for certain people.  And peppermint is thought to help your digestive muscles keep pushing food through, so it doesn’t stay in one spot for too long.

Pro Tip:  Consider drinking a digestive tea like peppermint or ginger. See my recipe below. Or using a high quality peppermint based digestive essential oil blend as needed. 

Bloating Reason #4:

All this lack of digesting in your stomach and small intestine puts extra stress on the large intestine.  The large intestine is the home of all of your wonderful gut microbes that have SO many functions in the body.  

The problem is when undigested food enters the large intestine it can feed the not-so-great microbes.  These “unfriendly” bacteria produce waste material and gas as a part of their natural metabolism.  The more of these microbes you have in your system (they will multiply if they are constantly being fed by undigested food in the large intestine) the more gas that will be produced in the large intestine. 

Pro Tip:  Try eating more fermented foods.  Fermented foods contain probiotics which will feed the good bacteria and microbes in your system to keep the bad guys at bay. This includes things like high quality yogurt (sugar-free and aspartame-free), kefir, sauerkraut, and kimchi (as long as these don’t cause bloating for you!). 

Make sure they’re unpasteurized and contain live cultures.  If you cannot tolerate dairy-based yogurt and kefir, dairy-free options are available or you could make your own dairy-free versions. 

You can also consider taking a probiotic supplement. Just check the label first to make sure it’s right for you.

Bloating Reason #5:

With reduced stomach acid you also have a reduction of the “activation” of several of your digestive enzymes (protein-digesting pepsin being one of them).  In order for certain enzymes to go to work digesting your food they need to be activated.  This usually happens with the assistance of stomach acid.

Pro Tip:  You may consider trying an enzyme supplement to assist your body in digesting food while you work on reestablishing your own production of stomach acid (a healthy diet and lifestyle can do this!).  But before you do make sure you read the labels because some of them interact with other supplements, medications, or conditions, and may not be safe for long-term use.

 

 

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Reduce belly bloat?

Improve elimination?

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You can try some of the “pro tips” I’ve given you in this post.  It many cases, it’s highly beneficial to work on an elimination diet to get to the bottom of which foods you may be sensitive to?  If bloating is a serious problem you should see your doctor or alternative health care practitioner.

Recipe (Tummy Soothing Tea): Ginger Tea

Serves 1

  • Fresh ginger root (about 2”)
  • Hot water
  • Lemon slices (optional)
  • Honey (optional)

Pour the water into a saucepan and heat it on the stove.

Grate the ginger root into the saucepan. Let it come to a boil, and then simmer for 3-5 minutes. 

Strain the tea into a cup with a fine mesh strainer and add lemon and/or honey as desired.

Serve & Enjoy!

Tip:  If you don’t want to use a grater and strainer then you can peel the ginger and thinly slice it into your cup before adding boiling water.  The pieces should be big enough that they will sink to the bottom.

 

 

References:

http://www.precisionnutrition.com/all-about-menopause

https://authoritynutrition.com/11-proven-ways-to-reduce-bloating/

http://www.dietvsdisease.org/how-to-get-rid-of-bloating/

http://summertomato.com/too-many-vegetables-how-to-prevent-gas-and-digestive-problems-caused-by-healthy-eating

http://www.precisionnutrition.com/elimination-diet

https://nccih.nih.gov/health/peppermintoil

https://nccih.nih.gov/health/ginger

 

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About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of « EXERCISE PLUS » A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.