Digestive Woes

You probably agree with me in saying that most of our day-to-day ailments stem from problems within the digestive system: "tummy aches", ulcers, indigestion, food poisoning, constipation, diarrhea, and heartburn are just a few.  These maladies are incredibly uncomfortable and debilitating to our active lives.  Who has the time and energy for that?

Before you go reaching for an antacid, take a moment to stop and consider your daily diet, exercise and lifestyle habits.  Why haven't you thought to take a more proactive approach instead of the easy (and expensive) solution of slapping on a pharmaceutical band-aid? 

Here are a few proactive diet additions to help with the inconvenience of digestive ailments. 

• Apple cider vinegar - (Read this previous post for the health benefits)
• Cayenne Pepper- Cayenne aids in the assimilation and elimination of foods and actually helps rebuild the lining in the stomach, making it a great herbal medicine for ulcer sufferers. 
• Garlic- A daily dose improves digestion. Garlic assists in normal functioning of the intestines and also has antibacterial properties that make it hard for pathogens to live in the body.  Try to incorporate more garlic into your diet when you are traveling to deter acute intestinal infections. 
•  Probiotics- Probiotics are live microbial bacteria aka "good bacteria" that are naturally present in the digestive tract.  In addition to taking a supplement, you can also find them in foods like: yogurt, miso, some soy products, and milk.  Just look for the words, "live active cultures".  They help treat digestive ailments like diarrhea, constipation, IBS, Crohn's and also aid in fighting other ailments such as yeast infections, and urinary tract infections.  They are most commonly recommended by health practitioners during and after antibiotic use. 

When we are in digestive distress, it's hard to enjoy anything else going on around you.  On a personal note, I had a stomach ulcer a few years back and was prescribed pharmaceutical..  I took it for 4 days and abandoned it because of the horrific side effects.  That's when I started doing research on food and natural remedies.  It's actually part of what led me to health coaching, as I was in need of a complete diet and lifestyle overhaul.  Don't always go for the easy fix.  Your body may be telling you to take a step back and take a look at your diet and lifestyle.  If you think you are in need of a "health makeover", sign up for a consult here.  It's free and you've only got your health to lose.

Air"fare"- What to eat when you are traveling

Eating on the go is something that I’ve started to consider my specialty.  I’m on the run for 12 hrs and I’ve mastered what my body needs for a day full of subway riding, NYC tourist dodging, dancing, rehearsing and teaching!  So what do you do when you are off your normal routine or traveling away from home when you can’t carry a full artillery of energizing munchies?

Here are some guidelines for keeping your body healthy, energized and running at full speed while you are away. 

• Pack a stainless steel water bottle.  You can fill it up as soon as you get through airport security and won’t have to waste a ton of money on overpriced (not to mention environmentally harming) bottled water.  Keep it full and on you at all times to stay hydrated and to help flush potential pathogens quickly from your system.  Hydrate!  Hydrate!  Hydrate!
• While we’re talking H2O, be careful if you are traveling to a country where the water isn’t as filtered as we’re used to.  Residents in that country are used to it but our bodies don’t always find it “agreeable”.  If this is the case, purchase bottled water for drinking and teeth brushing and make sure that it is sealed.  You can try to limit your water intake and eat more fresh fruit to hydrate instead.
•  Pack raw nuts and dried fruits in your carry-on.  I always throw in a few protein bars (although I’m not a huge advocate) in case I find myself starving on the plane or in between meals. 
• Make a grocery store run as soon as you get to your destination.  I always stock up on things that don’t need refrigerated like baby carrots, natural nut butters, raw nuts, natural trail mixes, bananas, apples, oranges, etc.
• By now you know that I’m not a fan of processed food but canned tuna and instant oatmeal packets (with some fresh food added) are good in a pinch.
• If you have access to a mini fridge, stock up on leafy green lettuce, humus (I use this as a dip and dressing on my salads when traveling), mushrooms, yogurt, hard boiled eggs-most grocery stores sell them, cheese for a protein punch and 100% whole wheat pita.  It’s amazing how many different meals this combination will get you.  You just have to be creative!  
• Always pack a spill proof bowl with a lid, a Ziploc bag or two and a set of utensils.   I promise they will come in handy for all your mixing and concocting!
• This isn’t necessarily a health tip but I always pack a wine opener!  It’s the one item I end up always having to buy when I’m away.  I’m on vacation.  I like to indulge!

Of course this isn’t the end all to eating while traveling.  I’ve just found that it works pretty well for me.  What are some of your go-to’s when you are away from home?

Got Lactase? Didn't think so.

 

Did you know that a whopping 60% of adults don't produce lactase?  Lactase is the enzyme needed to break up the sugar, lactose, in dairy. 

Humans are the only species on earth that continue to consume milk beyond childhood.  A majority of our bodies stop producing lactase between the ages of 2 and 5 yrs. This means that lactose doesn't get digested, travels straight to the colon and starts to ferment.  In other words, that delicious pint of Ben and Jerry's just became the gas that's causing cramping, bloating, nausea, flatulence and diarrhea.  Yikes!  

Scientists and researches actually find it a phenomenon when people can digest dairy.  They call it lactase persistence.  If you are part of this minority group, you are the result of a genetic mutation that allows humans to consume milk into adulthood.  I'm a mutant myself.  The mutated gene generally shows up in people of Northern European decent.  

This is all bona fide proven research.  So why is it that the government is putting so much funding into the "Got Milk" campaign and trying to scare the bejeebers out of us for not getting enough calcium and vitamin D?  Hmmm?

So you think you may be lactose intolerant?  Now what?  Try cutting dairy products out of your diet for a few days and see how you feel.  If your symptoms improve you may have your answer. Try out some other options such as soy, almond and coconut milk.  The switch can take some getting used to but you can't help but love them once the bloating and cramping is gone!  

Join us for Tai Cheese on Wed, March 16 for a workout and then stay to learn some yummy recipes and non dairy cheese alternatives!  

 

A party hit- Cacao Truffles!

In case you didn't hear yet, Cacao-lates was a great success on Wednesday.  In addition to dishing out a great core blasting workout, I sent everyone home with some easy, delicious Cacao recipes to try.  The biggest party hit?  Cacao Truffles.  I whipped them up in 10 min, popped them in the freezer and they were ready to serve in an hour.

Cacao Truffle

• 2 cups Almonds, ground in a coffee grinder
• 1/2 cup Organic Cacao Powder (If using nibs or whole beans, these can be ground in the coffee grinder as well)
• 1 tbsp Virgin Coconut Oil
• 4 tbsp Raw Agave Nectar, Maple Syrup or natural sweetener of your choice
• 1/4 tsp Sea Salt

Directions: In large bowl: mix 2 cups ground almonds, 1/2 cup cacao powder, 1/4 cup natural sweetener, 1 tbsp coconut oil, and dash of sea salt, Form into tsp sized balls, Freeze

Optional: Roll in shredded, unsweetened coconut, or add 1/4 cup of coconut into the mixing ingredients. 


What are some other options that may sounds good as ingredient add-ins?

Top 10 Reasons to join our next Fitness Feast!

Top 10 Reason to join our next Fitness Feast!

1. You will automatically make new, jazzy friends
2. Exercise releases endorphins and endorphins make you happy.
3. You'll learn impressive, new moves that you can teach to your cat at home.  
4. Your butt and abs will look and feel better.
5. Looking forward to a delicious treat at the end of class will keep you motivated to work harder.
6. Your taste buds will be happy to try a new food.
7. You'll get schooled on the health benefits of the "Feast" of the month.
8. Take home recipes are the gifts that keep on giving!
9. Yoga mats are cool.
10. Being social, active and healthy is even cooler!

SAVE THE DATE!!!!

Wed, March 16 

7:30pm-8:45pm

Tai-Cheese

Morning Brain Food

I whipped up some super brain food last night in preparation for tomorrow's Cacao-lates class.  I wanted to share the recipe because it turned out to be a power breakfast this morning!

Raw Cacao Pudding

1 banana
1 avocado
1/4 cup of raw cacao nibs (ground in the coffee grinder)
1 teaspoon of raw (green) stevia
1 teaspoon of organic vanilla
1 cup of milk (dairy, soy, almond)

Pile it all into a small food processor or blender, Chill and then power up!

What makes this such a super brain food combination?
The potassium in the banana and avocado helps fight fatigue and depression, both of which reduce your ability to concentrate.  Potassium also aids in blood circulation to the brain.
Because of the abundance of vitamins and minerals, bananas are a great source of natural energy.  That makes them the perfect morning pick me up to replace your morning coffee.  The flavonoids in the raw cacao improve brain cell production and help with blood circulation to the brain as well.  The Theomobrine found in cacao beans is a mood picker upper and gives a little blissful boost for the day.

Pretty amazing right?  Want to give it a taste test?  I'll be serving it at tomorrow night's Fitness Feast!  Register HERE!

What did you eat for an energy boost this morning?

 

Tips for meditation from a one time skeptic

In our crazed day to day lives, we rarely, if ever take the time to stop and listen.  A New Years goal of mine was to establish a regular mediation practice.  I've always been terrible at mediating and in the past have felt like I can't stop the chatter in my head, so why try?  I started my new challenge by making myself sit still for a measly 4 min.  That may not sound like a lot, but try it and see what happens. 

Over the course of the last 2 months, I've worked myself up to 12 min during the week and 20 min on the weekends.  I've also gotten to the point where my day seems completely off balance and frantic if I don't do my morning meditation.  A daily practice is something that everyone can benefit from.  If you are sitting there telling me that you don't have time for it, you need it more than most. 

Here are a few tips that have worked for me (a previous skeptic).  Try it for a week.  Your life won't be the same, I promise. 

• Set up a "mediation" station.  I climb the ladder to my sleeping loft and sit on the floor on a pillow.  The sun streams in on my face and I can hear the water bubbling from the fish tank below.  I'm hoping to add some greenery to the space soon!  

•  Mom always said don't slouch.  If your body is slouching, so is your mind so sit up with a straight back.  I like to imagine that my head is a balloon floating up towards the sky.  (I'm a creative movement teacher.  I'm good at imagery.)

• "The eyes are the window to the soul."  This window likes to stay closed.  I found that closing my eyes and gazing slightly down toward my nose seems to work best for concentration

• Don't forget to breath!  I focus on my inhale and exhale to center myself.  When my mind starts to think about my busy day and endless to-do list, I bring it back to the breath.  Try thinking of the inhale as a wind clearing out all the dust (aka mind chatter) from the body.  The exhale then carries it all away and leaves you with a shiny new interior!  

• Stick with it.  You're going to get frustrated.  That's normal.  Set a timer (I downloaded the zen timer lite" for my phone) and force yourself to sit there for the allotted amount of time.  Trust me on this one.

Give it a try and let me know how it goes!