Beat the Bloat

 

Strangely, I've had many requests for advice on bloating in the past few days, and since I've been (way) over due to write a blog post, I thought this would be the perfect opportunity to tackle this subject!

Hydrate
I'm starting with this topic because it's summer right now and it's been a really hot one in Edmonton. One common contributor to bloating can be dehydration. Water and herbal teas are the best sources of hydration; peppermint and ginger especially have bonus properties to help with digestion as well! On the other hand, there are some sources that should be avoided if you are struggling with bloat, such as all carbonated beverages (including water), sweetened beverages, fruit juices, and dairy beverages. The exception to fruit drinks, would be adding fresh squeezed lemon to water. Lemon helps stimulate the digestive system, as does adding apple cider vinegar to your glass of water.

Eat
Even some healthy foods can cause bloating, especially if we aren't digesting them properly. This is why it is so important to chew your food really well. Be mindful when you eat a meal, eating slowly and chew the eff out of your food before you swallow it. Chewing our food thoroughly helps the amylase in our saliva begin the process of digesting starch. Eating on the go- in a rush, is also a no-no; proper digestion involves our parasympathetic nervous system, which is activated when we’re relaxed and compromised when we are in a state of stress.
I don't like to give the advice to eliminate any certain foods, especially ones that are good for us. In the case that I would start working towards eliminating foods, would be one of the last measures of intervention I would take after addressing all the other nutrition and lifestyle factors that contribute to bloating. That being said, it would only be beneficial to eliminate inflammatory promoting sources such as refined sugar, refined grains, and alcohol. Inflammation can wreak havoc on digestion. Often, even a temporary break can reduce inflammation and promote healing of digestive tissues.

Supplement
Digestive enzymes;  Helps break down the food into smaller compounds that can be more easily absorbed and digested by your system
Probiotics; Can help support a healthy microbial balance in the gut. Which in turn, should help discourage or alleviate bloat. Don't forget to always keep them in the fridge, these guys need to be alive to do their job!
L-Glutamine; Tissues in the intestine use this amino acid as a fuel source to function well.

Evaluation 
If you have digestive complaints that are not easily managed with the steps listed here, or if your symptoms have persisted for a while now, it might be time to see a health professional and have a proper evaluation to determine any underlying causes of chronic digestive discomfort. Once the cause has been determined I can help you with a more specific, in-depth nutritional intervention.

Taco Recipe

Happy Taco Tuesday! That's a thing in this household and after documenting it through photographic proof through my social media platforms the last while, I've had a few requests for a taco recipe.. so here it is! This recipe is obviously vegetarian, but not really; it's the spice mix that is really what it's all about it... so feel free to use it with whatever you fancy, whether it is chickpeas (like this recipe), black beans, ground beef, ground turkey, whatever... it's flexible, just like eating should be :)

This recipe makes about 4 servings, but I like to make a big batch of the spice mix (like 10x the recipe) and keep in a container, so I don't have to make it again every time.

Taco Recipe

Ingredients;

• 1 (14oz) can chickpeas
• 1/4 c. frozen corn
• 1 bell pepper, diced 
• 1 small onion, diced
• 1 Tbsp. avocado oil

Spice Mix;

• 1 Tbsp. chili powder
• 1/2 tsp. garlic powder
• 1/2 tsp. cumin
• 1/4 tsp. paprika
• 1/4 tsp. cayenne pepper
• S & P to taste 
• 2 Tbsp. water

Directions;

• Saute onion, bell pepper, and corn in avocado oil until cooked.
• Add chickpeas (drained and rinsed well first), spices, and water. Simmer for a few mins until all the water is absorbed.
• Serve on a tortilla, bed of rice, or wrap in a lettuce leaf. 
• Serve with fresh veggies, such as; greens, fresh tomato, and green onions. 
• Top with condiments, such as guac (my fave!!), salsa, and organic sour cream.  

Vanilla Chai Walnut Smoothie

I almost always take a smoothie with me when I leave the house to start my work day. I load it with healthy fats and protein pow to help keep my blood sugar levels stable, which prevents cravings and feeling hangry. Fats and protein are key ingredients to making a satisfying smoothie. I often hear of people adding a ton of fruit, sweetened yogurt, and then filled up with juice.. that my friend is just setting yourself up for blood sugar roller coaster!! My usual go-to protein is the Vega protein + greens (this is not a paid endorsement, I just really like their product and I think you should know about it). I love it because I can get my greens in me without getting them in my teeth as well! I've been obsessing over this smoothie for the past 2 weeks, making it almost every day!

Vanilla Chai & Walnut Smoothie

Ingredients;

• 1 banana, frozen
• 1/4 c. walnuts
• 1 c. nut milk (I use almond)
• 1 scoop vanilla protein pow 
• 1/2 tsp. cinnamon
• 1/4 tsp. ginger
• 1/4 tsp. cardamom 

Tips;

• Top with some crushed up walnuts for some extra crunch.
• Keep your walnuts in the fridge or freezer, otherwise they will oxidize and go rancid pretty fast. For that reason you also should not buy them in bulk (exposed to the air) unless they are stored in a fridge.

Health Benefits of Garlic

Health benefits of Garlic

Since the cold and flu season seams to be in full force, I've been adding extra garlic to my foods. It's supports the immune system with it's antimicrobial, antibacterial, and antiviral benefits that come from it's anti-inflammatory and anti-oxidant compounds, as well as the sulfur containing compounds, most notably; allin, allicin, and allixin.
Oh, the benefits don't stop there, there are so many more. Here's some good ones;

• May help kill the overgrowth of H. pylori; which if left untreated causes stomach ulcers and contributes to symptoms of GERD.
• Fights against yeast over growth, candida albicans
• Contains diallyl sulfides, which have been shown to help increase ferroportin, a protein involved in iron stores and availability.
• May help with the absorption of iron. 
• Good source of selenium, which is an antioxidant great for inflammation.
• Anti-cancer protection, from the sulfur-containing compounds.
• Sulfur-containing molecules in garlic help our cardiovascular systems by expanding our blood vessels.
• Has been shown to help decrease overall cholesterol and triglycerides, by protecting the body from oxidative damage and blood vessel damage. 
• The sulfur-containing compounds in garlic are responsible for most of the cardiovascular and cholesterol lowering benefits.

Tips;

• Once chopped, allow it to sit for at least 5 minutes (10 for optimal retaining of the nutrients) before cooking. It’s been shown to increase the health benefits. 

• Read my post Fight the First Signs of the Cold/Flu for more nutritional and self-care information.

 

Butternut Squash Arugula Salad

I realize that I haven't blogged in a few months. Since then, I have finished my advanced Diploma in Nutritional Counseling, secondary to the Holistic Nutrition Certificate. I wrote my last exam last week and am excited to receive my credentials in the mail soon so that I can get to some serious work! What kind of work, you might be wondering?.. I am going to be starting up a private practice, I am in the process of writing my first e-book (more on that later!), I'll be accepting some clients to work with very soon, and from there see what other opportunities I can seek (or seek me!). Exciting!!

So, there's a little bit of an update on me. What I really wanted to share with everyone is this amazing salad recipe that I whipped up tonight. It's the perfect Winter salad, with seasonal squash and loaded with healthy plant sources of fat to help with stabilizing energy and mood levels... for those short, dark, cold days that sometimes make it difficult. The recipe is vegan (so dairy free too, of course) and gluten free!

 

Butternut Squash Arugula Salad with Tahini Maple Dressing 

Salad Ingredients;

• Arugula
• Roasted butternut squash, cubed (I buy the frozen cubes and just pop them in the oven at 400f with some avocado oil and rock salt until they are starting the brown on the edges)
• Avocado, cubed
• Dried cranberries
• Walnuts, crushed

Dressing Ingredients;

• 1 Tbsp. Extra virgin olive oil
• 1 Tbsp. Apple cider vinegar
• 1 Tbsp. Tahini
• 1 Tbsp. Pure maple syrup

Directions;

• Roast the butternut squash at 400f until cooked. I buy the frozen variety, already cubed and roast with drizzled avocado oil and rock salt.
• Throw all the salad ingredients in a bowl.
• For the dressing, blend together well with a blender or food processor and then drizzle on top.
• Mix everything together. 
  

 

Healthy Travel Prep

 

I just finished up my prep for the snacks and some meals for our 2 night getaway in the mountains this weekend. 2 weeks ago I went on a spontaneous trip to Jasper, which was so great!.. but, I was definitely not prepared, and preparation is key to a healthy lifestyle... but, so is some sponatneousness here and there because it's all about balance ;) So, to balance it out, I made sure I was ready for this little getaway. This won't be everything we will be eating this weekend, of course, just some snacks and a couple meals. I really enjoy checking out the local food and drink/coffee places when I travel, so I like to leave a little room to try out a couple places! We will be on the road in the later afternoon tomorrow, right after I get off work. Knowing that I won't have enough time (or maybe I would, but it wouldn't not be stressful!) to get it all together in the morning, I did the prep tonight.

 

Here's a quick recap of what I have prepared;

• Mediterranean Chickpea salad, with rice (because I had left overs to use up) instead of quinoa and extra greens added.
• Cardamom Ginger Chia Pudding
• Chocolate Zucchini Walnut Muffins by Oh She Glows, with all-purpose gluten free flour.
• Lara Bars
• Amy's lentil soup
• Amy's gluten free pasta with cheese
• Amy's gluten free burritos
• Chips, that are natural and less processed
• Fresh fruit; cherries, grapes, and strawberries
• Plain yogurt
• Almond milk
• Wine

I'm also planning to make up an extra large batch of steel cut oats in the morning, so we have some take with us, and see what veggies I can cut up to snack on as well! For more details how to prepare food for trips and healthy travel tips check out this earlier post! :)

Garam Masala Mashed Veg

I have a confession. Since I have gotten back from my BC trip last month I've struggled to find balance in my life and unfortunately my meal prepping has suffered the most. I've been working (too much), getting back in to a regular yoga practice (after a 2 year hiatus), training for a half marathon, homework, and trying to keep up with all social media and future career plans... oh and then there is housework and yard work, gardening, spending time with my boyfriend and my cat, and trying to maintain somewhat of a social life. This all doesn't leave me a lot of extra time to develop recipes and get creative in the kitchen. But, then I realized that my life is neither more nor less busy than a lot of others and it's not an excuse. After coming to this conclusion I've decided I need to simplify my meal plans for the next while, until I have extra free time once again (one day I will! I can see the light now and it is close!). I created this recipe for a light dinner earlier this week, kind of the kick off to the start of my goal of creating simple, healthy meals.

PS; Some grilled chicken would be a nice addition to add some protein and make a more satisfying and complete meal.. or some lentils!

 

Garam Masala Mashed Veg

Ingedients;

• 1 yam, chopped (about 2-3 cups)
• 2 cups cauliflower, chopped
• 1 small onion, diced
• 1/2 cup frozen peas
• 1 Tbsp. garam masala spice   
• 2 Tbsp. extra virgin olive oil
• salt, to taste

Directions;

• Add all the vegetables (yam, cauliflower, onion, and peas) to a pot, add some water and bring to a boil.
• Lower temp. and cover, simmer for 20 mins.
• Drain water.
• Add spices and oil to veg and then mash all together.