- Emphasize whole foods, limit processed foods
- Rule out food allergies and intolerances
- Rule out specific irritants: a variety of foods can cause or worsen indigestion by irritating the esophageal lining or relax the esophageal sphincter.
- Fats: focus on healthy clean fats, such as coconut, grass fed meats, extra virgin olive oil, avocados, wild cold-water fish, nuts and seeds.
- Avoid deep-fried foods and damaged fats.
- Consume coconut and coconut oil: the anti-inflammatory and healing effects of coconut oil apparently play a role in soothing inflammation and healing injury in the digestive tract.
- Limit or eliminate white flour and white sugar.
- Consume whole grains, legumes and nuts which are soaked or sprouted – soaking begins germination which increases the enzymatic activity in foods as well as inactivates substances called enzyme inhibitors which hinder optimal digestion and absorption.
- Eat foods that encourage good bacteria proliferation- these include kefir and sauerkraut, and take a probiotic supplement at bed time and more frequently as needed.
- Eat when relaxed, and eat slowly, chewing food completely.
- Eat small frequent meals to prevent excess pressure on the esophagus.
- Don’t eat close to bedtime.
- Lose weight
- Manage your stress.
- Drink plenty of clean filtered water, staying hydrated throughout the day.
- Eat more raw foods for natural enzyme content.
- Take digestive enzymes.
- Lie down on left side which keeps stomach below the esophagus.
- Elevate the head of bed.
- Eat more fiber – heartburn is rarely seen in those who consume high fiber diets.
- Chiropractic and/or cranial-sacral adjustments – which can correct misalignment in LES/stomach area.
- Diaphragmatic breathing exercises which can strengthen LES muscles.
- Identify possible hypochlorhydria – often symptoms of excess stomach acid are the same as insufficient stomach acid.
- Take anti-inflammatory herbs – calendula, fenugreek, turmeric, deglycyrrhizinated licorice root (DGL), aloe juice.
- Demulcent herbs which help coat the mucus linings and help to build more mucus – marshmallow root, slippery elm, aloe juice, DGL.
Halloween is a fun day, when children get to dress as their favorite superhero, Disney princess or any creepy character. Of course, Halloween is also the sweetest time of the year when children can collect and eat as much candy as they want.
Yes, it’s just one day per year, but with the increasing rate of obesity and cavities, health experts see this candy-filled holiday as a nightmare. But don’t worry; your spooky soiree can be both fun and healthy with a few simple tips.
Eat before trick-or-treating
Instead of making sweet treats and candy off-limits, it would be a good idea to serve your family with a healthy dinner first. Then, bring out the sweet treats once they have finished their food. If your kids are full, then they won’t be tempted to eat too much candy afterwards.
If your child eats well all year long, then you don’t have to worry with letting them eat candies on this day. It’s what kids eat every day that has the most impact on their health and nutrition. Of course, moderation is the key.
To limit their intake of sweets, prepare healthy snacks like sweet potato fries or fruits.
Don’t focus too much on the food. To get the kids moving, plan some fun activities and games like a relay race or costume parade. Instead of driving the kids, encourage them to walk from the house.
Practice portion control
Before all the fun begins, it is important to talk to your kids about when and how much candy they are allowed to eat. You can also provide smaller portions. Instead of full-sized treats, give them smaller cookies and brownies, miniature muffins and cupcakes.
Serve them with bite-size treats instead of leaving everything on the table. This way, you can control the amount of sweets each child consumes.
Eating healthy is a goal for many of us. Unfortunately, a lot of people give up on this goal without even trying.
For most people, approaching a lifestyle change can be daunting. But it doesn’t have to be this way. Remember, small steps always make a big difference. Take small steps and start making small changes in your diet today. Here are some tips to get you started.
Prepare your own food
Lack of time is one of the most common excuses for eating a poor, unhealthy diet.
Regardless of the quality of fast food chain or restaurant, eating out means consuming more calories than the food you would prepare from your own kitchen.
Plan ahead and take some time to prepare your own food. This way, you’ll be forced to eat healthy and feed your family with heart-healthy meals.
Stop consuming non-organic coffee
For billions of people all around the world, caffeine is responsible for a jolt of energy that starts the day. But the problem with caffeine is that it becomes addictive. Instead of the usual 1 cup, you’ll eventually need 3 to 4 cups of coffee just to wake you up in the morning.
We understand that breaking the morning caffeine habit could be extremely difficult, but try to slowly wean yourself off any caffeinated products. Once you go back to a caffeine-free lifestyle, you’ll notice that your body composition will improve and your energy levels will become more stable.
No sugary beverages
Sugary beverages like sodas, smoothies and fruit juices have been proven to cause numerous health issues such as diabetes, heart diseases and obesity. Resist the urge of reaching for a can of soda and make your own flavored water instead. Add some fruit slices and fresh herbs to your water and enjoy a refreshing drink without the added sugar.
Studies revealed that roughly 90% of people are dehydrated. This affects your health, immunity, energy and vitality.
Drink 8 to 10 glasses of water a day. Keep a bottle of water handy and sip from it often.
My name is Amy, and I’m over-scheduled, overwhelmed, and over having to be the Type “E” Woman (aka, “everything to everybody, every time”). I realize that’s a dramatic and a bit of a negative statement, but that’s simply the reason I approached the idea of our upcoming women’s workshop Saturday, September 6th. Although I run a business as a certified nutrition therapist, and counsel clients on how to make better food and health choices, I myself struggle with making sound decisions and choices each day. There is some pressure not only in having a “nutrition” title, but in being a woman itself: holding the barometer of the family, raising children, paying bills, grocery shopping, running the house, running a social calendar, being an available wife, partner, friend, daughter, mother, boss, employee, and so on and so on. These roles we all play at some point can create a sense of loss of control, frustration, and even anxiety. If you’re like me, you want to be perceived as someone who CAN do it ALL, and with grace and perfection. That pressure can send us “E” Women over the edge. This workshop isn’t just an extension of my work. I am facilitating it knowing full well that I myself have struggled too, and hopefully can shed some light to those of you in the same boat. The rough waves may still come, but I know through nutrition, and holistic knowledge, I can paddle a smoother ride, and sail in a clearer direction. Join me!
A Workshop to Reclaim Control and Balance in Your Life
Are you the Type-E woman?
Do you feel like you have to do everything for everyone, every time?
WHEN: Saturday, September 6th
10:00 a.m. – Noon
WHERE: 60 Garden Center, Suite 101
Broomfield, CO 80020
Do you experience any of the following:
• Feeling overwhelmed or stressed
• Low energy
• Brain fog
• Mood shifts or irrational irritability
• Physical or emotional pain
• Unexpected health issues
If so, set aside a morning for yourself and learn ways to reclaim your sanity through
nutrition and ancient Eastern wisdom.
Join Licensed Acupuncturist, Gretchen Belenchia, Certified Nutrition Therapist, Amy
Richardson, and Licensed Massage Therapist, Jodie Lee for a 2-hour women’s workshop
where you will learn stress reduction techniques, easy nutritional tips, and Eastern
medicine’s common sense approach to living a more centered and balanced daily life.
Cost is $29. Payment by credit or debit card is required at time of registration. Deadline for
registration and payment is September 2nd.
Space is limited. To reserve, call 303–466–3232 or
“Women need real moments of solitude and self-reflection to
balance out how much of ourselves we give away.”
– Barbara de Angelis
Being healthier does not necessarily mean that you have to overhaul your entire lifestyle. Sometimes, making a few simple changes in your diet, stress management and exercise will do the trick. To help you turn this knowledge into results, we have compiled a few quick and easy tweaks that will surely make a huge difference in the way you feel.
It is a known fact that getting enough sleep contributes greatly to both our health and beauty. Several researches have confirmed that people who do not sleep enough are more likely to get sick since their immunity is weak.
If you have trouble sleeping at night, you might want to try relaxation techniques like meditation. This is beneficial as it relaxes your mind and body. Also, bedtime snacks like chamomile tea, warm milks and oatmeal are shown to help shift the mind and body into sleep mode.
Eat your vegetables
Consuming about 5 servings of vegetables a day is recommended. By sticking to a high vegetable diet, you’ll be less likely to develop cancers of the pancreas, bladder, stomach, esophagus, cervix, colon and lungs. Additionally, the most powerful phytonutrients are usually found in vegetables with the boldest colors. Grapes, tomatoes, carrots, and broccoli are just some of the best examples.
Get a massage
Massage comes with an endless list of benefits. Aside from acting as a great form of relaxation and stress relief, it is also associated with a few health benefits. It lowers blood pressure, improves circulation and triggers the release of endorphins, the hormones that are responsible for bright emotions and good mood.
We often find ourselves in a stressful situation, and this has a negative impact to our health.
Laughter is considered to be extremely beneficial to all of us. It has been proven to support our vascular health and expand blood vessels. So, if you have an opportunity to laugh, enjoy the moment and laugh as much as you want.
You may not know it, but exercise has shown to reduce all the biomarkers of aging including lowering cholesterol, improving lean muscle, normalizing blood pressure, improving bone density and improving eyesight.
Studies have shown that even a 10-minute exercise makes a huge difference. So, if you wish to live longer and live well, you have to exercise daily.
Our body is made up of approximately 60% water. That being said, drinking water is essential to your health. Drinking enough water, you can be sure that your body functions properly. When your water consumption is less than your output, you may become dehydrated; thus, resulting to numerous health issues.
Water energizes the muscles of your body and flushes out toxins. Unfortunately, most people find it difficult to drink enough water each day. Oftentimes, people tend to consume more soda than water. If you are one of them, here are 5 ways to help you increase your water intake.
Make water accessible
Sodas contain Aspartame and unnatural sweeteners. In order to make sure that won’t get tempted, get it out of sight and make water more accessible.
If you are working on something or will be out all day, we suggest bringing along a bottle of water. This way, you’ll have a chance to drink water more often.
Instead of gulping water at once, it is better to take a sip once in a while. Do this throughout the day. Drink your water slowly and enjoy its taste.
Add fresh fruits
For some people, drinking water all day could get a little boring. If you wish to spice it up, why not add your favorite fruit to the water? Feel free to add a slice of cucumber, lemon or orange to a glass of water. Fruit-infused water has many benefits. Plus, its taste is very refreshing. Once you’ve tried it, we guarantee that you’ll love it.
Eat water-enriched foods
Consuming water-enriched foods is one of the easiest ways of increasing your water intake. Tomatoes, strawberries, watermelon and cucumber are just some of the best examples of water-enriched foods. You can eat them raw, add them to your salad or make smoothies.
Drink water before each meal
Drinking a glass of water before each meal can provide numerous benefits. First, it prevents overeating. Second, it can reduce calorie intake. However, drinking more than one glass of water before each meal is not recommended as it may lead to serious health problems.
Tomatoes are a nutritional powerhouse that can provide you with amazing health benefits, especially if you include them in your diet. Tomatoes are loaded with Vitamins A, B1, B3 B6, C, K, phosphorus, magnesium and folate, which are all essential in maintaining good health. And to top it all off, they are naturally low in calories, sodium, saturated fat and cholesterol.
In this article, we’ll give you a list of some of the best health benefits of tomatoes. Read on as we give you a few reasons why you should eat tomatoes every day.
Regular consumption of tomatoes can help you achieve a clear and perfect skin. Tomatoes contain lycopene, a powerful antioxidant that makes your skin less sensitive to UV light and protects it from sun damage. You can even use it for rashes and acne. Plus, it also helps minimize large pores.
Help fight cancer
A study that was published in the Journal of National Cancer Institute revealed that consuming tomatoes on a regular basis can help combat prostate cancer.
They also help reduce the risk of other types of cancers like ovarian, colon, rectal, cervical, stomach and lung cancer. This is because tomatoes are packed with lycopene. If you wish to boost the anti-cancer benefits of tomatoes, we suggest using olive oil.
Good for your hair
Tomatoes are packed with iron and vitamins that can add shine to lifeless and damaged hair. Additionally, its acidity help balance the PH level in your hair.
If you have dandruff, simply apply fresh tomato juice on your scalp and hair after shampooing. Leave it on for about 5 minutes and rinse off with cold water. Just try not to use it too often as it can dry your hair out.
Relieve chronic pain
Tomatoes contain anti-inflammatory agents like bioflavonoids and carotenoids that are capable of alleviating chronic pain. Mind you, people who are frequently suffering from pain usually have inflammation.
Research suggests that daily intake of tomato juice can help lower the blood’s TNF alpha levels by about 34%. They are also recommended for people who are suffering from chronic health issues like cancer, osteoporosis, Alzheimer’s and heart disease.