Did you attend the Wellness Expo in Moncton last weekend? If so, perhaps you listened into my lecture titled, Eating for Energy – Daily Dietary Rules. As per your request, I’ve decided to create a post lecture blog post to refresh your memory (and cheers to the fan who suggested I do so).
It’s really not normal to live with gas, belching, heartburn or bloating. These common complaints are often fixed pharmaceutically, but changing your dietary habits is another simple solution I’d like to suggest. Good digestion is the key to good health. Period. Infact you are not what you eat, however, you are only what you absorb. Think about it. You can eat all the healthy food in the world, but if you’re suffering from IBD (inflammatory bowel disease) I can guarantee that you’re not digesting and absorbing those nutrients.
Fixing poor digestion is a portion controlled piece of gluten free, dairy free, sugar free cake. (no pun intended). Choose alkalizing foods more often, including green vegetables, seafood and almonds. Avoiding gluten, wheat, dairy, sugar, caffeine, red meat, green peppers, citrus, corn and blueberries are also a savvy solutions to alkalize your body. Check out these other suggestions for improved digestion.
1. Chew to a paste, swallow after 20 teeth bites.
2. Drink room temperature fluids away from meals.
3. Chew protein first, and then mix other foods.
4. Pace meal over 20 minutes and slow down your eating.
I’ve helped thousands of Canadians as a Nutritionist for over a decade and weight maintance is my clinical specialty. Primarily because it’s what every woman (and many men) aim to achieve, however improving digestion is always my # 1 concern for clients (and weight is secondary). Regardless if you’re looking to lose weight, gain energy, improve dietary cholesterol levels or manage diabetes; it begins with YOUR daily dietary rules. A skilled Nutritionist can guide you to more energy, less weight, improved digestion and overall better health and wellness by shifting a few unhealthy habits.
So now that you understand the importance of good digestion and alkaline foods, it’s time to summarize my Top daily dietary rules.
Daily Dietary Rules
#7. Plan Meals in Advance
The reality is that as an adult, you are responsible for choosing every morsel of food that goes into your body. Therefore it’s up to you to determine its quality and quantity. Planning ahead creates less food waste, is more cost efficient and those who practice this rule (appose to take-out) tend to eat more health building nutrients throughout the day.
#6. Vary Up Your Vegetables
The second you become bored with vegetables you binge on other food groups. Each week at the grocery store choose one new produce item and Google a recipe for it. Aim to eat vegetables with many flavors, textures, colours and nutrients. Your shopping cart should be full of colorful vegetables.
#5. Drink Fluids Away From Meals
Drinking beverages with meals dilutes the enzymes in our saliva which initially begin the digestion process. Room temperature water is best, and please make it your beverage of choice. Swap the sugary drinks, cow’s milk and carbonated beverages for tepid H2O.
#4. Never Ever Eat Sugar
Within my award winning nutritional consulting practice we refer to refined sugar as, “the other white powder”. It’s highly addictive, acidic, and inflammatory, provides you with a “high” or false energy, and robs your body of nutrients needed to maintain good health. Avoid it at all costs and remember the golden rule, “honey you’re sweet enough”. Sugar has over 40 different names, so read your labels closely.
#3. Eye Your Serving Size
Did you know that you can eat with your hands, meaning, use it to keep your dietary portions in check? A healthy female should aim at Supper/Lunch to eat - 3+ fists of veggies, 1 palm of protein, 1 fist of starches, 1 palm sized fruit, 1 thumb nail of fats and NO DAIRY. Save dairy (or its tasty alternatives) for snack time in-between meals to keep your metabolism burning.
#2. Consume Protein with Each Meal and Snack
Protein is the key to a properly functioning metabolism, which is crucial for energy production and fat burning. It maintains proper blood sugar levels, controls appetite and builds muscle mass. Protein is found in many forms including: nuts, seeds, beans, dairy products, animal flesh and grains. Quality and quantity matter. Choose hormone/antibiotic free animal products, organic nuts/seeds and dried beans.
#1. No Food Past 8pm
This is the #1 rule for all of my clients for many reasons. It gives your digestive system time to finish assimilating nutrients, so that the body can rest, rejuvenate and repair while you sleep. Eating food before bedtime stimulates not only your body, but mind; causing a disturbance in quality sleep. Learning to control your night time munching WILL save your waistline AND your LIFE. Food bingers know this all too well. When you eat the right nutrients during the day you don’t need those extra calories.
Now that you’ve heard my TOP Daily Dietary Rules, I challenge you to create your own. Should you need assistance from a dietary pro I'd be delighted to help! Bookings available in office (PEI or NB) or choose SKYPE session nationwide! email@example.com