- 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.
Gobble, gobble, gobble …
Lending a Helping Hand
In the spirit of giving, here’s how you can help a precious child this holiday season. We are honored to have sponsored the wonderful organization A Precious Child through the last 6 years. Please consider donating toys/gifts at our clinic in our bin, or click here to learn more about how to help.
Boost your Immunity (no flu shot necessary)
Did you know that we can minimize allergy and unwanted health symptoms with non-invasive laser treatments, and without medication? Inflammation, poor diet, stress, dehydration, and overall imbalance in the body and pH cause viruses and bacterial infections (including flu) to come on more readily and more severely. Our laser along with minimal supplements can help you and your family avoid the seasonal sicknesses going around altogether!
Living Well Immunity Boost Special: 3 immune-boosting laser treatments, one-hour nutrition consult, and 2 immune boosting supplements at more than HALF-off for only $118 total (over $300 normally).
Must book nutrition consult and first laser treatment together by calling 303-466-3232before Dec. 1st.
Boost your Body
Beat that holiday weight gain before the holidays commence!
Whether you have an extra 5 or 50 pounds to lose, we can help.
Take advantage of our one-hour nutrition evaluation, plus a one-hour skin-tightening, detoxifying body wrap for only $89 ($215 value).
Need a quick clean-up to help cut cravings? Our 10-day detox complete with real-food menu, supplements, and instructions is available for $149.
We are in that tempting season. The lure of the infamous Pumpkin Spice Latte at Starbuck’s is calling. Did you know, however, that there is a healthier, nutrient-packed alternative that has the same yummy kick without all the calories, sugars, and additives?At Living Well, we pack a punch in our Pumpkin Spice Protein Shake– perfect for breakfast, lunch, or a snack. Please check out the the comparison of these two beverages, and remember, liquid is absorbed faster into the bloodstream–so taking in vitamins, minerals, fiber, and other nutrients will make your body smarter and stronger than tons of sugar, artificial additives, caffeine and fat.Solutions 4 Pumpkin Spice Protein Shake:water, ice, 2 scoops of protein powder (vanilla or chocolate), dashes of cinnamon, nutmeg, allspice, and 1/2 cup canned organic pumpkinCalories: 187Protein: 21 gCarbohydrate: 21 gSugar: 3 gFiber: 10 gFat: 3 g (1 g saturated)Sodium: 80 gFull of vitamins, amino acids, minerals, probiotic, and digestive enzymes. lactose-free, organic, gluten-freeStarbuck’s Pumpkin Spice Latte: Grande with non-fat milk, whipped creamCalories: 330Protein: 14g (coming strictly from non-organic lactose-containing cow milk)Carbohydrates: 52 gSugar: 50 g (this is 2.5 days worth of recommended sugar intake–as much as a soda.)Fiber: 0 gFat: 7 g (4.4 saturated)Caffeine: 150 mg
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.
Next time you lash out at someone, feel irrationally fearful, or simply overreact in a somewhat stressful situation, be sure to check in with yourself on what you’ve eaten the last hour or two.
When we don’t eat regular meals and snacks, we go into “fasting” mode, which depletes the brain from receiving glucose. This can cause many symptoms ranging mild to concerning, namely, an increase in panic attacks, moodiness, anger and fear. Stress hormones are released, and until we eat and hydrate again, we may be in an “angry” and more stressed state. Additionally, we tend to overeat, and eat sugary items when our blood sugar does get too low, to compensate for the empty, listless “starved” feeling. This in turn leads to weight gain, digestive unrest, poor sleep, and eventually can lead to diabetes. Hence, we ride the “blood sugar roller coaster”, creating more stress on our brains and bodies.
Food should fuel the body, in small amounts, frequently through the day, about every 2-3 hours. This doesn’t mean eat a huge meal six times daily, but think of the following “power snacks” as something to consider daily to avoid overreacting, and feeling blue or angry.
* apple with almond butter
* hard-boiled egg
* 1/4 cup raw nuts
* handful of rice crackers with 1/3 cup hummus
* half an avocado
* raw vegetables
* 2-3 slices nitrate-free/organic turkey
Lean protein and healthy fats can stave sugar cravings, and help “ground” carbohydrate effects on the body. Don’t leave home empty-handed and unprepared. You don’t want people to see you “angry” when you’re really just hungry…
With Fall right around the corner and school back in session it seems like we are always rushed for dinner, it can be hard to always figure out a quick, easy and healthy dinner idea. I know I feel the same way! I am always searching for a new recipe to try. I found this one:
Garlic Chicken with Orzo Noodles
“This is a simple recipe with a spicy kick for garlic lovers. It is my combination of a much loved linguine and clam sauce dish and a recent introduction to orzo pasta. I have several variations for this recipe. Add more red pepper for extra spice. Substitute the chicken for clams or shrimp. Substitute the spinach leaves for diced tomatoes. I’ve also added spices such as basil, rosemary and oregano bringing a distinct Italian flavor to the dish.”
Prep 15 mins Cook 15 mins Ready In 30 mins
- Bring a large pot of lightly salted water to a boil. Add orzo pasta, cook for 8 to 10 minutes, until al dente, and drain.
- Heat the oil in a skillet over medium-high heat, and cook the garlic and red pepper 1 minute, until garlic is golden brown. Stir in chicken, season with salt, and cook 2 to 5 minutes, until lightly browned and juices run clear. Reduce heat to medium, and mix in the parsley and cooked orzo. Place spinach in the skillet. Continue cooking 5 minutes, stirring occasionally, until spinach is wilted. Serve topped with Parmesan cheese.
Recipe Found on http://allrecipes.com/Recipe/Garlic-Chicken-with-Orzo-Noodles/Detail.aspx?evt19=1
We are so happy for the amazing results this young boy experienced with our BAX PTL laser protocol to eliminate his debilitating and uncomfortable eczema symptoms. Please read on if you or someone you know suffers from unwanted allergy or skin conditions. It’s so wonderful to see our patients finally receive comfort and regain their quality of life in such a short time, with no side effects, without drugs, needles, or shots! More info here http://livingwell-nutrition.
I want to sincerely thank you and your office for your help with Ryder’s Eczema. When we first heard of the laser light therapy treatment we were certainly skeptical of how effective it would be. We felt like we had tried everything…every cream imaginable, acupuncture, herbal supplements, sugar scrubs, etc. and had only been left disappointed and with a 4 year old that still had open wounds and would scratch himself all throughout the night. However, we were desperate to try anything as we refused to cover his skin in steroid creams for the rest of his life. We have been so amazingly pleased with the results. His really bad areas on his arms and the back of his legs saw amazing improvements. Not only were those areas overwhelming improved but he would have smaller sores on his neck, back, belly and they have all cleared up completely. His skin looks the best I have seen it since the day he was born.
I also loved that the treatment was not a lifelong commitment to a maintenance plan. There will be future visits for flare ups there is no doubt, but he is in such a better place now than he was 7 weeks ago. He can actually get a good night’s rest without digging in to his itchy body and tossing and turning all night. I knew he felt a difference from the treatments as well as we did not have to fight him at all to take his probiotic or do his oral spray.
*When you eat, whether you’re chewing something fresh and from the earth, or something out of a wrapper or can, you are consuming energy. Your body will use that “energy” as fuel for your body, hopefully efficiently, or some of that “energy” will be expended quickly and the excess will be stored as fat. (Deciphering “filling” vs. “fueling” foods is another topic altogether….)*When you eat, your environment in which you are eating, has “energy” surrounding it. Whether you’re in front of a computer, a TV, at a sidewalk cafe, in your car, or at a table, you’re surrounded by energy: sound, light, smell, crowds, etc.*Lastly, your body requires “energy” from your digestive enzymes, your digestive system, your liver, your entire body, to break down your food and digest it so it can be used efficiently and make you healthier, ideally giving you more “energy”!
*The more stressful, rushed, synthetic your food choice and even the manner in which you consume, including your environment can affect the entire digestive process.Think about the above points: don’t you want the best possible chance at breaking down your meals and having them utilized in the body to the best ability, making you stronger, leaner, wiser and more comfortable. It is my opinion that most people suffering digesting unrest (heartburn, gas, bloating, etc.) are not conscious eaters, but eaters on-the-go, stressed-out, and gulping down their food.
Follow these simple steps to have a more peaceful and efficient handle on your own digestion. I challenge you to do this for 3 days in a row at every single meal. It may surprise you how challenging yet how rewarding it can be to consciously eat!1. Chew. We are not chewing our food slowly enough, or thoroughly enough. Take smaller bites, and chew every morsel of food until you cannot chew it anymore–until it’s unrecognizable, before you swallow.2. Rest between bites. It’s a great practice to put your utensil (fork) down at least between every two bites. Simply rest–even a few seconds, between every two bites.3. Choose silence or comfort over function. Eat in a comfortable surrounding, with people you like and admire, or by yourself. If you’re in a loud place, or with negative people, you are absorbing all that interference, which causes stress, which hinders digestion.4. Highly present– not high tech. Try your hardest not to eat in front of television, facebook, emails, even smart phones. I’m guilty of this too, but we are bombarded with enough cellular data, bad news, gossip, etc. as it is–keep it away from your brain as you eat so your belly doesn’t take on that energy.