Category: Holiday

Foods That Support Digestive Health During the Holidays

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Hi Foodies! It’s that time of the year!

The holiday season is often filled with indulgent meals, rich desserts, and festive gatherings. While these moments bring joy, they can also challenge our digestive systems, leaving us feeling bloated, sluggish, or uncomfortable. But with a few mindful choices, you can enjoy the holidays while keeping your gut happy and healthy. Here are some foods that can support digestive health during the festive season.

1. Fiber-Rich Fruits and Vegetables

Fiber is essential for maintaining a healthy digestive system, as it promotes regular bowel movements and feeds beneficial gut bacteria. Incorporate these fiber-packed options into your holiday meals:

  • Apples and Pears: Perfect for a fruit salad or baked dessert.
  • Sweet Potatoes: A versatile and nutrient-dense side dish.
  • Brussels Sprouts: Delicious roasted with olive oil and herbs.
  • Carrots and Beets: Great in salads or as a roasted side.

2. Fermented Foods

Fermented foods are rich in probiotics, which help maintain a balanced gut microbiome and improve digestion. Include these in your holiday spread:

  • Sauerkraut: A tangy addition to appetizers or sides.
  • Kimchi: Pairs well with roasted meats or veggie dishes.
  • Kefir or Yogurt: Use as a base for dips or dressings.
  • Miso: Add to soups for a warm and nourishing starter.

3. Herbs and Spices

Certain herbs and spices can soothe the digestive system and reduce bloating. Add these to your holiday recipes:

  • Ginger: A natural anti-inflammatory, great in teas or desserts.
  • Turmeric: Perfect for spicing up roasted vegetables or rice dishes.
  • Cinnamon: Adds warmth to holiday drinks and baked goods.
  • Peppermint: A refreshing addition to teas or desserts.

4. Healthy Fats

While it’s easy to overdo rich, heavy fats during the holidays, focusing on healthy fats can support digestion and reduce inflammation. Include:

  • Avocados: Use in salads or as a topping for toast.
  • Nuts and Seeds: Snack on almonds, walnuts, or chia seeds for a healthy crunch.
  • Olive Oil: Drizzle over roasted vegetables or use in dressings.

5. Whole Grains

Refined grains can contribute to bloating and discomfort, but whole grains provide fiber and nutrients that aid digestion. Try:

  • Quinoa: A light, protein-packed side dish.
  • Brown Rice: A wholesome base for casseroles or stir-fries.
  • Oats: Use in breakfast dishes or holiday desserts.

6. Hydrating Foods and Drinks

Staying hydrated is crucial for proper digestion, especially if holiday meals are high in salt. Incorporate:

  • Cucumbers and Celery: Add crunch to salads or platters.
  • Watermelon and Oranges: Refreshing as snacks or in desserts.
  • Herbal Teas: Chamomile, fennel, or peppermint tea can soothe your stomach after a meal.

Additional Tips for Digestive Wellness:

  • Chew Your Food Slowly: This helps break down food and signals fullness to your brain.
  • Practice Portion Control: Enjoy small servings of indulgent foods to avoid overwhelming your digestive system.
  • Stay Active: A post-meal walk can stimulate digestion and prevent bloating.
  • Limit Alcohol and Sugary Drinks: These can irritate the digestive system. Opt for water or herbal teas instead.

Did you find these tips helpful? Share your favorite gut-friendly holiday recipes in the comments below, and don’t forget to subscribe to my blog for more holistic nutrition tips. Wishing you a healthy and happy holiday season!

Veganuary Recipe – Creamy Chickpea and Spinach Curry

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Hey Foodies,

Can you believe we are already entering the third week of January? Now this recipe I am going to share with you if perfect for if you are looking to find a dish to make for veganuary or just in general looking for a good meatless dish. The first time I tried making a chickpea curry was last year during the holidays for 2023. First I made it for Thanksgiving and my family requested it again for a family dinner in December ( I no longer celebrate Christmas so we just do family dinners). It is creamy, delicious, and flavorful I absolutely love it every time and I will probably be putting this on my meal plan for this week!

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 onion, finely chopped
  • 3 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 can diced tomatoes
  • 1 can coconut milk
  • 4 cups fresh spinach
  • Salt and pepper to taste

Instructions:

  1. In a large pan, sauté the chopped onion and garlic until translucent.
  2. Add the curry powder, ground cumin, and ground coriander. Stir well to coat the onions and garlic with the spices.
  3. Pour in the diced tomatoes and coconut milk. Bring to a simmer.
  4. Add the chickpeas and let the curry cook for 15-20 minutes, allowing the flavors to meld.
  5. Just before serving, fold in the fresh spinach until it wilts.
  6. Season with salt and pepper to taste.

Serving Suggestions:

  • Serve the curry over a bed of fluffy basmati rice or quinoa.
  • Garnish with fresh cilantro and a squeeze of lime juice.

Benefits of Chickpeas and Spinach:

  1. Rich in Plant-Based Protein:
    • Chickpeas are an excellent source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. Protein is essential for muscle repair, growth, and overall body function.
  2. High in Dietary Fiber:
    • The high fiber content in chickpeas supports digestive health by promoting regular bowel movements and preventing constipation. Fiber also helps in maintaining stable blood sugar levels.
  3. Regulates Blood Sugar Levels:
    • Chickpeas have a low glycemic index, which means they have a minimal impact on blood sugar levels. This makes them a suitable food for individuals with diabetes or those looking to manage blood sugar.
  4. Heart Health:
    • The combination of fiber, potassium, and antioxidants in chickpeas contributes to heart health by reducing cholesterol levels and supporting healthy blood pressure.
  5. Provides Essential Nutrients:
    • Chickpeas contain essential nutrients such as iron, magnesium, zinc, and B-vitamins, contributing to energy production, immune function, and overall well-being.
  6. Weight Management:
    • The fiber and protein content in chickpeas promote a feeling of fullness, which can be beneficial for weight management by reducing overall calorie intake.

Spinach:

  1. Abundant in Nutrients:
    • Spinach is packed with vitamins A, C, K, and folate, as well as minerals like iron and magnesium. These nutrients are crucial for various bodily functions, including immune support, bone health, and blood clotting.
  2. Rich in Antioxidants:
    • Spinach contains antioxidants, such as beta-carotene and lutein, which help protect the body’s cells from oxidative stress and may reduce the risk of chronic diseases.
  3. Promotes Healthy Vision:
    • Lutein and zeaxanthin, present in spinach, are associated with promoting eye health and reducing the risk of age-related macular degeneration.
  4. Anti-Inflammatory Properties:
    • Spinach contains phytonutrients that have anti-inflammatory properties, which may help reduce inflammation in the body and lower the risk of chronic diseases.
  5. Supports Bone Health:
    • The high vitamin K content in spinach is essential for bone health as it plays a role in calcium absorption and bone mineralization.
  6. Aids Digestive Health:
    • The fiber in spinach contributes to digestive health by promoting regular bowel movements and supporting a healthy gut microbiome.
  7. Low in Calories:
    • Spinach is low in calories but high in nutrients, making it a nutrient-dense choice for those looking to maintain a healthy weight.

As you embark on your Veganuary journey, remember that it’s not about perfection but progress. Every plant-based meal you enjoy contributes to a healthier you and a healthier planet. Join the global movement, savor the flavors, and discover the joy of compassionate eating.

-Vanessa J

Detoxifying After the Holidays: Gentle Cleansing Strategies

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Who is ready for a detox but a gentle one? Meeeeee! We all enjoyed our holiday eating and now we are ready to settle down and reset. I have done many detoxes in the past and my favorite ones are the ones that are gentle on my GI system. There are many detox teas and pills out there but they can be harsh causing a lot of GI discomfort and pain, I have defiantly experienced that. Especially after I had my son and my body was healing from giving birth I noticed that my GI system became more sensitive. If you’re looking to detoxify your body after the holiday indulgences, consider embracing gentle and holistic cleansing strategies that promote overall well-being without extreme measures.

1. Hydrate, Hydrate, Hydrate: One of the simplest yet most effective ways to kick-start your detox journey is by prioritizing hydration. (Water Water Water)! Replace sugary and caffeinated beverages with water, herbal teas, and infused water with slices of lemon or cucumber. Adequate hydration supports the body’s natural detoxification processes and helps flush out toxins.

2. Embrace Whole Foods: Focus on whole, nutrient-dense foods to nourish your body. Incorporate a variety of colorful fruits and vegetables into your meals to provide essential vitamins and minerals. Include fiber-rich foods like whole grains, legumes, and nuts to support digestive health and promote a feeling of fullness.

3. Mindful Eating Practices: Practice mindful eating to foster a healthier relationship with food. Pay attention to hunger and fullness cues, savor each bite, and eat without distractions. This approach not only supports digestion but also encourages a more conscious and enjoyable eating experience.

4. Include Detoxifying Herbs: Integrate detoxifying herbs into your routine to support the liver and kidneys. Dandelion root tea, nettle tea, and ginger are known for their cleansing properties. Enjoy them as warm beverages throughout the day to aid in the detoxification process.

5. Prioritize Sleep: A good night’s sleep is integral to the body’s ability to detoxify and rejuvenate. Establish a consistent sleep routine, create a relaxing bedtime environment, and aim for 7-9 hours of quality sleep each night.

6. Movement and Exercise: Engage in gentle exercises like yoga, walking, or swimming to stimulate blood circulation and support the lymphatic system. Physical activity promotes the elimination of toxins through sweat and enhances overall well-being.

7. Reduce Stress: Chronic stress can impact the body’s detoxification pathways. Incorporate stress-reducing practices such as meditation, deep breathing exercises, or spending time in nature. These activities not only alleviate stress but also contribute to a holistic approach to detoxification.

Remember, detoxification is a natural process, and many people seem to forget that the body knows what to do! Extreme measures or restrictive diets are not always necessary. By adopting these gentle and holistic strategies, you can support your body’s innate ability to cleanse and rejuvenate, setting the foundation for a healthier and more vibrant you in the new year.

I recently wrote a blog post that explains how the body naturally detoxes check it out here: https://yournutritionhealth.com/2023/01/30/how-does-the-body-detox-naturally/

What is your relationship with food?

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Now if you have been following my blog for quite some time you know that I have LPR (Laryngopharyngeal) re flux. I have been dealing with this re flux for many many years before I was officially diagnosed at the age of 23 and 10 years later it is still here. It hasn’t been the easiest journey for me but it has certainly changed my relationship with food. Then fast forward to now I have gained almost 40 pounds within the past three years whew! Sometimes I feel like I am in an up heel battle with my relationship with food. With acid re flux there are so many foods that you can’t eat and that have to be avoided that you feel like you can’t eat anything at all, and then with all this weight gain, I feel like everything I eat is going to hurt me because I am going to keep gaining more weight.

It’s exhausting but I want to get it right. I don’t want to be stuck in the battle of being afraid of the foods I eat. What would you say your relationship with food is? When we talk about our relationship with food this takes us back to intuitive eating. Intuitive eating is all about fixing your relationship with food. Intuitive eating has 10 principles and some of those principles are honor your hunger, make peace with food, and challenge the food police. I love that intuitive eating makes us take a deeper dive to the traumas that may be causing us to eat the way that we do in order to have a better relationship with food. When you are in tune with yourself and the way you eat it makes eating easier. You don’t have to beat yourself up if you had a piece of chocolate today or french fries tomorrow. The goal is to still make those right choices but even when  you make the wrong food choices to not beat yourself up about it the goal is to enjoy food , be healthy, and be happy with YOU.

What’s your story?

– Vanessa Jo A short blog post read time: 3 to 5 minutes

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Smoothies Anyone?

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To start, I would like to say to all of you a Happy New Year! I know we are well into February but I haven’t written a blog post since last October and it feels good to write again. As you can see this site has gone through some major changes one being that I am now shifting my nutrition teaching and education to a holistic approach. This was something that I thought about for a very long time living a more holistic lifestyle using cleaner and more natural products and of course eating healthy.

If you have been a long-time follower of my blog you know that I had a baby towards the end of 2019 and that was a lot on my body and shifting into the postpartum phase and being a new mom everything changed. Most days with a new baby I didn’t eat or cook, I was just too tired or drained to do so, so I mostly relied on ordering and eating out. Then when the pandemic occurred everyone was stuck in the house. Being stuck in the house there was not much to do but eat. For about four months we were stuck in quartine. For these past three years, it became hard to break those habits but now I am ready to embark on a journey to become a new healthier me and meet my weight loss goals.

I know that many of you may be like me and are ready to make a change this year and weight loss may be on your list of goals so my question is what are you doing to achieve your weight loss goals. Are you focusing on nutrition or are you focusing on fitness? The answer really is that you should focus on both, but without proper nutrition, fitness can not eliminate much. So the priority to that we change our diets and develop better eating habits but this takes time.

There are a number of things I am doing right now when it comes to my nutrition goals but I will discuss that in another blog post, but for this post, we will focus on smoothies. Smoothies have been around for many many years and so many people love them. I love smoothies as well! Smoothies are a great source of fiber, they allow you to get an intake of fruits and vegetables, and they can keep you full for a very long time. That is where the smoothie diet comes in. The Smoothie Diet is a 21-day diet that focuses all on drinking smoothies. So the smoothies will replace the meals that you would normally have. So two meals will be replaced with smoothies and your third meal will be the meal of your choice.

The Smoothie Diet consists of different recipes that are specifically targeted to help you lose weight and burn fat. These smoothies can be made in no time, compared to making a full meal. This program provides you with a full guide and grocery/shopping list. It is all done for you all you have to do is gather your ingredients and make your smoothie. The good thing is that once you get through your 21 days you can repeat this over again if you do feel like you want to increase your goals or see more results. This program also comes with two bonuses you get the quick start guide and your detox guide all for $37 dollars. I made my purchase and you should too. I can’t wait to share the results with you all. If you do decide to make this purchase as well please share your results with me. Download the free smoothies fact sheet I created especially for you.

https://yourbodyyourhealth.systeme.io/e239eb28-306fbb4e

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Download your free smoothie fact sheet made by me

free-smoothie-sheet-1Download

Good luck with your weight loss journey and goals. We can do this!

To purchase make your purchase please click on the link below!

https://yourbodyyourhealth.systeme.io/purchase