By: Tracie Hittman

MS- Holistic Nutrition

 

You are only as healthy as your body’s ability to digest and absorb the food you eat. Except for typical cold symptoms, digestive issues are the most common reason people seek medical advice. Every year, Americans spend 87 billion dollars on direct medical cost due to digestive issues. (Lipski xv) These numbers demonstrate what an extreme issue our lack of digestive wellness is costing not only our pocket books but also our health and wellbeing. 

 

Eat in a relaxed environment – Turn off the TV and sit down! Allow your body to focus on eating. Eating in a relaxed environment activates the parasympathetic nervous system and facilitates digestion.

 

Chew your food!! - Carbohydrate digestion begins in the mouth and chewing your food completely before swallowing puts less stress on your digestive system.                       Hint: Put your fork down between bites and pick it back up after you have completely chewed and swallowed the previous one.

Drink less fluid with your meals - drinking water throughout the day is a must, but with meals consider limiting intake because it dilutes important digestive juices and stomach acid that facilitates digestion.

 

Choose whole organic foods - Whole foods are in the state nature intended. Whole foods are not processed and are nutrient dense. Also, avoid toxins and eat organically. This includes not only produce but also meat and dairy too.

 

Eat a wide variety of nutrient dense whole foods - It is estimated that the average American consumes 75% of their foods from the same 10 foods. (Hass 29) It is important to mix it up because when we over eat one food, we start to limit our body’s ability to digest it. 

Eliminate refined fake foods – Heavily processed foods and fake foods like artificial sweeteners and trans-fat are void of nutrients and contain chemicals that the body can not properly metabolize.  

Eat smaller more frequent meals – Eating large meals puts stress on the digestive system.                 

Get moving - Try to exercise at least 3 times per week for a half hour. It is good for both body and soul. It literally keeps things moving!

 Identify problem areas – if you are having current digestive issues, such as low stomach acid or constipation do some research, and take appropriate steps to solve the problem. Digestive Wellness by Elizabeth Lipski is a wonderful resource.  

 

Hopefully incorporating these simple tips can help you achieve digestive wellness in the New Year!

 

Resources:

Hass, Elson. The False Fat Diet. New York, NY: Ballantine Books, 2000.

Lipski, Elizabeth. Digestive Wellness. 3^rd ed. New York: McGraw-Hill, 2005.

By: Elson M. Hass M.D.

ISBN: 978-1-58761-184-1

 

With the emphasis on making lifestyle changes, which provide long term solutions instead of quick fixes, I wanted to introduce the book The New Detox Diet by Dr. Elson Haas. This is a great resource; truly anyone can find value in. It starts by reviewing the basics on gastrointestinal health and proceeds to give information on general detoxification measures. From fasting and juice cleansing to information on cleansing herbs, Dr. Haas covers a wide variety options.   Another valuable tool that is provided is detox protocols for specific chemicals such as, sugar, nicotine, alcohol, and caffeine. Finally, the book includes information on a transitional diet to healthy eating everyday, along with suggested supplements, recipes and non-toxic living suggestions. 

Bottom Line: This is a great book to help you determine what type of detox program would be most appropriate for you and also ways to transition into a less toxic healthier lifestyle. Cheers to a New Year and a New You!

By: Tracie Hittman

MS Student- Holistic Nutrition

Hass, Elson. The New Detox Diet. Toronto: Celestial Arts, 2004.

 

The New Detox Diet (page 80)

Serves 1

This light vegetable juice has a sweet edge from the carrots and a bit of zip from the lemon. You can add any greens that you happen to have on hand as most greens such as bok choy (Chinese cabbage), spinach, and garden greens all taste wonderful with carrot and lemon.

4 carrots

2 celery stalks                                                             

4 kale leaves

1 lemon

Juice according to your machine’s instruction and drink immediately.

 

The New Detox Diet (page 61)

3 cups filter water

1 tablespoon fresh chopped ginger

1-2 Tablespoons miso paste

1-2 stocks of green onion, chopped

Chopped cilantro to taste

1-2 pinches cayenne pepper

2 teaspoon olive oil

Juice of ½ lemon

Boil water. Add ginger root. Simmer 10 minutes. Stir in miso paste to taste (do not allow miso to boil). Turn off the burner. Then add green onions, cilantro, cayenne, olive oil, and lemon juice. Remove from stove and cover and steep for 10 minutes. You may vary ingredient proportions to satisfy your palate. Enjoy.