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Three Ways to Avoid Overeating at Meals

Sometimes those holiday feasts are just amazing. And it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance. It is way too easy (and common) to indulge on those days and to do a little overeating.

But it doesn’t always stop there. Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time.

Here are three tips to avoid overeating at meals.
(Psst, turn these into habits and ditch the willpower!)

TIP #1: START WITH SOME WATER

When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss (…just sayin’). Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast, but drinking enough water has been shown to slightly increase your metabolism. Win-win! I recommend drinking water 30 minutes prior to eating any food and not chugging right before a meal. Drinking too much before eating could dilute your digestive juices.

TIP #2: TRY EATING “MINDFULLY”

You’ve heard of mindfulness, but have you applied that to your eating habits? This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment, being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful. Notice and appreciate the smell, taste and texture. Breathe. This can help prevent overeating because eating slower often means eating less. This will also put you in a parasympathetic state which is our “rest and digest” state. What’s the use in eating delicious and nutritios food if you can not digest it! Ya know?

Also when you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full. So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites. For reals!

TIP #3: START WITH THE SALAD

You may be yearning for that rich, creamy main dish. But don’t start there. (Don’t worry, you can have some…just after you’ve eaten your salad).

Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals, but they also have some secret satiety weapons: fiber and water. Fiber and water are known to help fill you up and make you feel fuller. They’re “satiating”. And these secret weapons are great to have on your side when you’re about to indulge in a large meal.

To recap – Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.

Here is a great idea for making water delicious…

If you’re not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:

● Slices of lemon & ginger
● Slices of strawberries & orange
● Slices of apple & a cinnamon stick
● Chopped pineapple & mango
● Blueberries & raspberries

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning. They’re already washed and cut, and will help keep your water colder longer. ENJOY!!

References:
https://authoritynutrition.com/7-health-benefits-of-water/

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

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Did you know gut health is intricately linked to autoimmune conditions?

It’s true! The health of your gastrointestinal system determines what nutrients are absorbed into your bloodstream and what bacteria, toxins and allergens are kept out of your bloodstream.  With 70% of your immune system located in your gut, it is critical to keep this vital system working optimally.  There are some simple practices one should consider incorporating into their lifestyle when supporting the immune system.

A diet high in processed and nutrient deficient foods increases the probability that the good and bad bacteria in the gut will get out of balance.  This dysbiosis, as well as consuming foods that the body may be sensitive to, can damage the lining of the small intestine creating what is known as intestinal hyper-permeability in scientific circles, and referred to by many as leaky gut syndrome.

What is Leaky Gut Syndrome?

When someone has Leaky Gut Syndrome, the tight junctions that line the small intestines essentially become loose and allow bacteria, not fully digested proteins and fats and other wastes to “leak” into the bloodstream. This causes an immune response, which produces inflammation and may increase the likelihood of autoimmune disease development.

A leaky gut can lead to:

  • Inflammation
  • Bloating and Gastrointestinal Distress (IBS)
  • Fatigue
  • Skin Conditions
  • Food Sensitivities and Intolerances (known or unknown)
  • Malabsorption of Nutrients
  • Anemia
  • Autoimmune Disease….and more

There are many factors that can contribute to the development of Leaky Gut Syndrome, including: 

  • Poorly managed stress can lead to a compromised immune system, creating greater susceptibility to foreign invaders. Chronic stress is also known to slow the digestive process.
  • An insufficient diet, high in processed foods and sugar and low in fiber, has been linked to leaky gut. Without enough fiber in the diet, it takes much longer to digest food.  Adding insult to injury, highly processed foods are high in sugar, sodium, chemicals and unhealthy fats, all of which create inflammation in the digestive tract.  Note that gluten is a known irritant to the gut lining.
  • An overload of toxins in the system stresses the immune system and hampers the body’s ability to repair. Environmental toxins deplete the body of important trace minerals and create acidity in the body.
  • An imbalance of gastrointestinal bacteria, called dysbiosis, can be a real problem if the “bad” bacteria are out numbering the “good” bacteria. Yeast (candida), parasites, amoebas and other harmful bacteria irritate the gut lining and are suspected as contributing to leaky gut.
  • Overuse of NSAIDs and other drugs, including antibiotics, birth control, antacids, steroids, chemotherapy and radiation therapy, can disrupt gut bacteria balance as well as damage the lining of the intestinal tract.
  • Alcoholic beverages are not easily metabolized and put great strain on the liver. This can impact digestion and the toxins associated with alcohol are also known to damage the gut lining.
  • Consumption of the proteins found in conventional dairy, GMO and hybridized foods have been linked to damage of the intestinal lining.
  • Consuming grains that are NOT properly prepared has been known to irritate the gut lining, leading to damage if consumed with regularity.  When grains are properly prepared, (which includes soaking, fermentation and sprouting) the body is better able to digest them and absorb valuable nutrients.  Unfortunately, grains today are rarely prepared in this fashion.

 

 

Many doctors believe that an autoimmune disease diagnosis often goes hand in hand with a leaky gut.

In order to quell the inflammation and immune system response, consider incorporating some simple practices that are supportive to your gut health may be very beneficial to your overall health and wellness. 

 

 

Tips for Optimal Gut Health

  1. Eat an Anti-inflammatory Diet

    Consume an anti-inflammatory diet of whole, unprocessed foods rich in a variety of vegetables, fruits, lean, well sourced protein and high quality fats.  Remember, if you have a leaky gut, you likely have inflammation.  It is critical to quell this inflammation if healing is to occur.

    Consider eliminating the following highly inflammatory foods: Gluten, Wheat, Dairy, Sugar and Processed Foods

  2. Make Bone Broth

    Remember when you were a little kid and your mom would make homemade chicken soup when you were sick?  For centuries, homemade bone broths have been common in traditional diets because they are a concentrated source of nutrients offering considerable depth of flavor, they are easy for the body digest and considered by many to promote healing. See, Moms know a few things!

    Bone broth can be made from chicken, beef, lamb, fish or other animal’s bones – just make sure you are getting the highest quality bones to make your broth.  It’s the long slow cooking of the bones with some form of acid (raw apple cider vinegar or lemon juice) that releases the therapeutic properties that are believed to be highly beneficial to the gut.

    This simple broth contains collagen, gelatin and the amino acids glutamine, proline and glycine, all essential for the health of your gut lining.   Bone broth also delivers numerous minerals in a form that is easily absorbable.  These include magnesium, calcium, sulphur, silicon, phosphorus and more.

    Bone broth is a delicious way to nourish your gut and support its optimal health each and every day.  I recommend sipping at least two cups each day and using your bone broth when cooking things like gravies, stews, soups, etc.

  3. Include Coconut Products

    Coconut products are believed to be particularly good for gut health.  Why?

    Coconut contains medium chain fatty acids that are much easier to digest than other fats. Fermented coconut products, like yogurt or kefir, add healthy probiotics to the intestinal tract. Coconut oil is antifungal, antimicrobial and antibacterial. Regularly consuming coconut oil can help with the absorption of nutrients by helping to control the proliferation of bad bacteria and parasites.

  4. Consume Soft, Cooked Foods

    It is often recommended that for the first few weeks primarily soft, cooked foods, such as soups or stews, should be consumed. These foods are easily digested and enable the body to take that time to repair and restore the gut.

    Once you feel you are ready to introduce raw vegetables and fruits, it is recommended that you do so slowly and methodically.  If at any point you experience discomfort, return to a more simple diet of soft, cooked foods and consult with your doctor.

  5. Healthy Gut Flora

    Having a good balance of healthy gut bacteria is important for optimal gut health.  Below are some of my personal strategies for making sure my gut flora is balanced.

    Talk to your doctor about taking a high quality probiotic. If your doctor approves, I recommend purchasing three different high quality brands and rotating them. As you finish one bottle, open a different brand.  This is beneficial because each brand will include different strains of probiotic bacteria.  You have thousands of different strains in your gut and it’s important to support as many different ones as you can.

    You can find good quality probiotics at your local health food store or order them online at Amazon, Vitacost.com or ThriveMarket.com.  Some of my favorite brands include: Primal Defense, Trace Minerals, Renew Life, and Prescript Assist.

    Try Kombucha, a delicious fermented tea rich in B vitamins and healthy bacteria. This is a great way to “drink” your probiotics, but BEWARE.  If you know or suspect you might suffer from candida overgrowth, then skip the kombucha as it is fermented with sugar and can have a higher sugar content that what is ideal.  I always recommend checking the sugar content of these drinks and choose the one with least amount.

    Coconut water kefirs, such as Kevita (my favorite!) or Inner-Eco, are delicious and a great alternative if you want to skip the sugars in kombucha. These drinks often have as few as 3 grams of sugar per bottle.  My favorite way to enjoy this healthy beverage is in a wine glass!  Like kombucha, they are also fermented and have an abundance of B-vitamins, probiotics and enzymes.  And, if you want to try your hand at making your own, there are loads of recipes you can find online.

    Fermented vegetables have been a main stay in many cultures for much of history. Not surprising as these foods are rich in enzymes, probiotics, B vitamins, Omega 3 fatty acids and help to balance the pH of your system.  They are super easy and a lot of fun to make!  Consider adding a tablespoon to 1/4 cup of fermented vegetables to each meal.

  6. Digestive Enzymes

    To support your gut health, it is often recommended to supplement with digestive enzymes at each meal.  These are believed to help your body fully digest food and aid in better nutrient absorption.

  7. Supplement with a Whole Food Vitamin

    Taking a high quality multivitamin is very important to ensure you getting all necessary nutrients.  When the gut is compromised, it is likely that nutrients are not being well absorbed.   I also recommend rotating your multivitamin, because each brand has their own “recipe.”

  8. Additional Supplements to Consider

    Before beginning any supplements, always consult with your physician and have appropriate blood work done.

     – Glutamine is an amino acid critical to rebuilding the intestinal lining.

    – Aloe Vera Juice is easy to add to your morning smoothie, and is very soothing the intestinal wall. It is anti-inflammatory as well.

    – Zinc is necessary for cell turnover in the body and is a critical component to a healthy gut. Zinc competes with copper, so if you plan to supplement, consult your doctor to be sure you balance these two minerals.

    – Collagen is not just essential for healthy looking skin, but also helps to restore integrity to the gut lining and contains amino acids that are essential for cell growth and repair. If you choose to supplement with a powder (works well in smoothies!), be sure to choose one from grass-fed, pasture raised cows, free from chemicals and antibiotics.

    – Slippery Elm is often used to support gut health as it is anti-inflammatory and coats the lining of the gut, protecting it from damage due to toxins and pathogens.

    – Omega 3 fatty acids are highly anti-inflammatory, beneficial to gut repair and support a healthy immune system.

 

 

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Food combining and mono meals for better digestion

Food Combining

You’ve probably heard the saying “You are what you eat.”  I believe this to be true.  But I also believe that you need to take it one step further.

“You are what you can digest.”

For someone who struggles with digestive dysfunction or symptoms of a sluggish digestive system, eating mono meals and/or paying close attention to food combining could be very beneficial.

What is a mono meal?

What exactly is a mono meal and why is it beneficial? Very good question which can be answered by taking a step back in time. You see our ancestors, for thousands of years, wouldn’t have had access to the diverse array of delicious foods we have when we open our fridge.  It would’ve been more of a scenario like you found a berry bush at it’s prime ripeness. Ancestrally we would’ve understood that with no way to preserve such bounty, we’d have to eat as much as we could right then and there. Our bodies and brains are much better adapted to this since it’s how humans ate for the majority of their time on this earth.

food combiningA mono meal is just a fancy way of saying, fill yourself up on a meal that consists of ONE thing. Eat a big bowl of just watermelon, eat four bananas, a big bowl of steamed sweet potato etc.  The benefits of mono meals are mainly to do with digestive health. They remove the burden of your digestive system having to differentiate from an array of different substances which all require different enzymes.

The way we eat doesn’t always make sense. Combining starches, proteins, fats and sugars is bound to create a digestive burden which shows up as discomfort, gas and other pesky digestive issues.  When you take a break from complex meals, your organs have a chance to rejuvenate. Detoxification naturally happens at this point and you might find that when you go back to eating as usual, you digest your food better and have more energy.

This leads me to my next point…

What is food combining?

Food combining is a system of eating foods that combine together efficiently to assist digestion so that your digestive tract does not have to work so hard to give you the nutrients you need for energy.  It takes into account the area of digestion for each food within the digestive system and the complexity of digestion for each food.

There are three primary categories of food: proteins, carbohydrates, and fats.  Each category of food requires different enzymes for proper digestion.  So here are a few good rules of thumb to follow:

DO NOT EAT PROTEIN AND STARCHES AT THE SAME MEAL.  Proteins begin their digestion in the stomach where the stomach secretes hydrochloric acid and the enzyme pepsin to break down the food in a highly acidic environment.  When you eat starches, digestion first begins in your mouth, then your stomach secretes the enzyme ptyalin to create an alkaline condition.  Eating starches and proteins at the same meal will neutralize each other and will prevent proper digestion of either food.  Proteins need a highly acidic environment.  Starches need an alkaline environment.

food combiningEAT FRUITS ALONE, ESPECIALLY MELONS.   This is because when fruit is eaten, the digestive process works very quickly and our body uses different enzymes to digest the fruit. The simple sugars contained in fruit need time to be completely absorbed by your body.  If you eat fruit close to a meal, especially right after a larger meal and combine with other foods, it’s held in the stomach too long along with other foods and will rot and ferment in the gut.  Fermentation can lead to gas, rob you of energy, and slow down your digestion.  Now let’s talk about melons.  Melons do not digest well with other foods, period.  And they will frequently cause problems unless consumed by itself.

To recap, here are the best methods for food combining.  

  1. Eat fruit alone.
  2. Eat proteins with non-starchy foods.
  3. Eat starches with vegetables.

Your gut is really your first line of defense for sickness prevention and ultimate health.  It’s easy to forget so I always like to remind my clients that 80% of the body’s immune system lives in the gut.  If you have suffered for a long time with energy issues, poor digestion and inflammation, then you may want to consider food combining.  What have you got to lose?


Do you need support for your digestive health?  Nutritional therapy could be just what you need.  I work with clients across the US and specialize in digestive health, adrenal health, blood sugar and so much more!  Learn about my practice and services here.  http://cecemcclintick.com/work-with-me/

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How does journaling improve your gut health?

journaling

What do writing words on paper have to do with healing your gut? How does journaling improve your gut health? The answers might surprise you. Journaling can help your digestive health in a few ways. There’s been a surprising amount of research done on the health benefits of keeping a journal.

Reduce Stress and Digest

Writing in a journal is a powerful exercise in stress reduction. There are few opportunities in life to spill out your deepest emotions without fear of judgement and journaling is one of them.

Stress is terrible for your gut health. It inhibits healthy digestion and chronic stress can even lead to more severe conditions like leaky gut.

Using a journal as an outlet to vent negative emotions gets them out of your system and has a cathartic effect. It might seem weird if you’ve never journaled before but you’ll probably grow to view writing as a form of therapy. It’s simply a space to write down how you truly feel and process the good, the bad, and the ugly.

journaling

 

Keeping Track of Your Reactions

The other benefit of journaling for gut health is keeping track of what goes into your body and your reactions to it. You don’t have to do this forever, but if you want to get on the fast track to healthy digestion, it’s necessary.

Try writing down what you eat and how you feel for one week and you’ll be so much more aware of your reactions to certain foods. It doesn’t have to end at how you feel physically, you could also make a note of how you feel emotionally after eating certain foods.

Perhaps eating soup makes you feel comforted and cozy, where eating a fast food burger might make you feel bad about yourself.  Do you feel wired or jittery after drinking your second cup of coffee?  Start to take note of how you feel before and after each meal to begin to see a connection to your gut health and the foods you eat. Write it all down and over time you’ll be more conscious of only putting food in your body that’s deeply nourishing.

Make it Special

Journaling is an act of self-love. You do it for yourself and no one else. Get yourself a beautiful journal that inspires you to take action. Having a gorgeous journal will inspire you to use it.  Click here for ideas and happy writing!  I can’t wait for you to experience how journaling can improve your gut health.

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Why I fell in love with digestive enzymes









DIGESTIVE ENZYMES

When I started learning about all the toxins I was putting into my body through years of processed food, I was horrified. I started to ask myself, how can I help my organs to get rid of these toxins more effectively? How can I help my gut to repair itself so that I don’t have bloating and gas for the rest of time? The answer wasn’t far away. The answer in part, for me, was digestive enzymes, especially in the beginning of my gut health journey.

untitled-designHOW ENZYMES WORK

Our organs produce digestive enzymes and different enzymes work on different foods. There are specific enzymes for starches and carbohydrates, proteins and fats.

We can also access enzymes from external sources like raw fruits, vegetables, cold pressed oils and raw dairy. Yet when these foods are heated, the enzymes quickly denature and our organs are forced to carry the whole load. This is stressful to our bodies, and a lot of work. Mostly humans have had access to a certain percentage of raw foods but in the last 50 years we’ve transitioned into a highly processed {cooked diet}.

By incorporating digestive enzyme supplements and eating more raw foods, I quickly went from bloated and uncomfortable most of the time to energized and light. Giving my body exactly what it needed to break down and easily assimilate the food I was taking in made all the difference. Because when your body has to pour all it’s resources into breaking down the food you’re eating, there isn’t much space left for anything else.

Digestive enzymes were a simple addition that helped me so much in the early repair stages. Now that I’ve got my diet figured out I don’t supplement with them anymore but I think they’re a great short term solution to digestive issues.

gut-omnivore-collage-simple-1200

 

WORK WITH ME

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then I would love to work with you.  Optimal wellness begins with the gut.  I offer 1:1 nutritional coaching where I can help educate you on how the digestive system works, and support your digestive needs with nutrition.  I have also created my signature RESTORE YOUR GUT HEALTH program perfect for those struggling with digestive issues.  Schedule your FREE 30 minute consultation and we can start you on your way to a healthy gut!

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The power of Avocado Oil and how to use it

AVOCADO OIL is a nutrient dense oil that should be in everyone’s cupboard. It’s great for cooking, skin care and digestive health and offers more benefits than I can list. It might just be the next coconut oil… maybe.

So what’s so great about avocado oil?

Oleic acid – The same fatty acid that makes olive oil so amazing, oleic acid is good for the immune system, heart health and cholesterol. It can also withstand oxidation much better than most oils. This makes it last longer without going rancid and better at withstanding high temperatures.  Such an amazing oil to roast your veggies!

Vitamin E – An essential vitamin for healthy skin, hair and nails, vitamin E helps prevent against the oxidative damage cause by free-radicals.

Digestion – Avocado oil is great for gut health for similar reasons as avocado itself. Cold pressed avocado oil is rich in enzymes and healthy fats that help stimulate your body to repair itself.  For those with IBS (Irritable Bowel Syndrome) this oil is the perfect choice as it can help reduce and eliminate the unpleasant symptoms.  It is also a GAPS diet approved oil, as it is so easy on the body.

How to buy Avocado oil

I recommend purchasing organic, unrefined and cold-pressed Avocado oil.  Store in a cool dry place, away from light and heat.

MY FAVORITE WAYS TO USE AVOCADO OIL

     Homemade Mayonnaise

  • 1 egg
  • 1 cup avocado oil
  • 1 teaspoon lemon juice
  • 1 teaspoon dijon mustard
  • ½ teaspoon salt

Add all ingredients to a wide-mouth mason jar, use an immersion blender and lift up and down for 30 seconds,            presto, you’ve got delicious and nutritious homemade mayo!

If you don’t have an immersion blender you can use a regular blender. Start by adding the egg and on medium              speed slowly drizzle in the avocado oil until thick. Add the other ingredients and enjoy!

Salad Dressings and Marinades

Try swapping avocado oil into your favorite salad dressing and marinade recipes.

     Creamy Lemon Basil Avocado Oil Dressing

  • 1 tablespoon homemade mayo
  • ¼ cup avocado oil
  • 1 tablespoon lemon juice
  • 10 basil leaves, finely chopped
  • 1 garlic clove, minced

Mix all ingredients together and serve with fresh greens.

     Tamari Ginger Avocado Oil Marinade

  • 1 inch piece ginger, finely chopped
  • ¼ cup tamari
  • ¼ cup avocado oil

Use as a marinade for chicken breasts, steak, tempeh or pork chops.

Add all ingredients to your blender and process until super smooth.

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Massaged Kale with Fennel

This salad is delightfully nourishing and gives you all the benefits of kale, without the digestive distress. When you massage kale you break down some of the tough fibers in the cell wall that make raw kale hard to digest.

When I started eating healthy I couldn’t digest kale very well. It upset my digestion and I didn’t get what all the fuss was about. If this happens to you the solution is to either steam your kale or massage it. This recipe is one of my favorites because you still get all the amazing benefits of raw kale: the enzymes, magnesium, vitamin C and more.

Massaging nourishing oil and lemon juice into the kale also help make the nutrients more bioavailable and easier to assimilate. Plus, it tastes delicious and can be paired with grilled chicken or fish for a classic healthy meal.

kale-233127_960_720Ingredients:

  • 1 bunch kale, chopped
  • 1 large lemon, juiced
  • 1 large garlic clove, minced
  • ¼ cup extra virgin olive oil
  • Sea salt and black pepper to taste
  • 1 cup shredded carrots
  • 1 cup chopped celery
  • ½ cup thinly sliced fennel
  • ¼ cup pine nuts

Directions:

  1. Add kale to a large mixing bowl along with lemon juice, garlic, olive oil, salt, and pepper. Using clean, bare hands, massage the kale until it is wilted (about 2 to 3 minutes).
  2. Once the kale is ready, top your salad with carrots, celery, fennel, and pine nuts. No extra dressing is needed.

If kale is something that’s hard to digest for you, there might be a deeper issue that needs to be addressed. If you want to be able to eat whatever you want and have no digestive issues, I would love to work with you.  Gut health is one of my passions and I offer a wonderful 8 week Gut Health Program to my clients.  Send me an email cece@cecemcclintick.com to schedule your FREE 30 minute consultation to determine if this program may be just what you need.