Basic Guidelines for Good Digestion

• Eat in a relaxed environment and an attentive manner
  
  • Stress impacts the body’s ability to digest nutrients
  
  
• Chew food completely before swallowing
  
  • Poorly chewed food is not digested well
    
  • Nutrients are not available to the body if food is not digested
    
  • Partially chewed food particles can compromise intestinal health and be attacked as a foreign object by cells, lowering the immune system
  
  
• Include raw foods (uncooked) into your diet
  
  • The enzymes present in raw foods aids digestion
    
  • Eat warming foods to help aid digestion, such as Ginger and Curry
  
  
• Avoid substances that hinder digestive health
  
  • These include:
    
    • Cigarettes
      
    • Caffeine
      
    • Alcohol
      
    • Pesticides on foods
      
    • Antibiotics
  
  
• Exercise
  
  • This stimulates digestive organs
  
  
• Drink plenty of water throughout the day
  
  • Water helps digestion and elimination
  
  

References

• Bartholomey, Paula. Hawthorn University, 603.1 Lecture Series, Whitehorn, CA, 2006.
  
• Lipski, Elizabeth. Digestive Wellness 3rd ed. Los Angeles, CA: McGraw Hill/Contemporary Books, 2004
  

Nutrient-Rich Snacks, Beverages, and Desserts

by Dr. Sandra G. Carey

Food is the fuel necessary for our body to run well, and what we eat directly affects the way we feel physically and emotionally. Every person has unique dietary needs based on genetics, environment, and lifestyle. Listed below are several suggestions for supplying your body with fuel that will provide the body with nourishment and please the palate. Enjoy discovering what you like best!

Nutrient-Rich Snacks

• Choose snacks that feature whole, natural ingredients and avoid white flours, refined sugars, or hydrogenated vegetable oils.




• Whole foods will provide the body with consistent energy while processed foods can lead to depletion of energy, decreased mood, and may lead to certain diseases of the heart and digestive system.


• Sprouted Nuts and Seeds




• Sprouting (soaked in water overnight) helps the nuts to be easier to digest and increase availability of nutrients


• Healthy nuts can include almonds, pecans, walnuts, peanuts, and cashews




• Hummus and whole grain or sprouted breads and crackers




• The protein and fat found in hummus helps repair and build muscles and increases concentration


• Sprouted grains increase the content of vitamin c, and several B vitamins and helps with absorption of calcium, magnesium, iron, copper, and zinc.







Beverages



• Make water your beverage of choice each day




• Our body is made up mostly of water and our body needs it to thrive at all times and more so during stress and illness


• Mineral water can increase additional benefits of hydration by adding nutrients to the body




• Avoid sodas, especially those with artificial sweeteners
  
  
  
  • Phosphoric acid in soft drinks blocks absorption of calcium and magnesium
  
  
  • Artificial sweeteners, like aspartame, are neurotoxins and break down into poison in the body
  
  
  
  
• Include Herbal Teas




• Provides nutrients and has soothing qualities


• Does not contain caffeine, which negatively impacts digestive health





• Avoid drinking beverages with meals


• Interrupts the digestive process







Desserts
Choose desserts that contain natural sweeteners, fruit, whole grains, cream, and butter




• Natural sweeteners help control a dip or spike in blood sugar, stabilizing mood and physical energy.


• Avoid drinks, like diet sodas, that contain artificial sweeteners


• Aspartame breaks down into methanol, a known poison


• May cause dizziness, visual impairment, severe muscle aches, numbing of extremities, pancreatitis, seizures and depression


• Phosphoric acid in soft drinks blocks absorption of calcium and magnesium contributing to fractured bones in children and osteoporosis in adults and a compromised immune system

References:

• Bartholomy, P. (2008) Micronutrients and Water. Hawthorn University Lecture Series, Micronutrients.


• Bland, J. S. & Beenum, S H. Geenetic Nutritioneering. Lincolnwood: Keats Publishing.


• Fallon, S. (1999). Nourishing Traditions. Washington DC: New Trends Publishing, Inc.


• Margel, D. L. (20005). The Nutrient Dense Eating Plan. Laguna Beach: Basic Health Publications, Inc.