Digestive Health

Author: Alyssa, Certified Health Coach - April, 1st, 2015 | Category: Blog Posts, Happenings at AME, Health Coaching, Skin Care, Wellness

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Do you experience constipation, gas, bloating, diarrhea or heartburn? Not only are digestive concerns burdensome and embarrassing but they can often interfere with your everyday life.

If you answered yes to any of the above mentioned troubles there are some simple ways to start changing how you are feeling. Digestive health can often be changed with simple lifestyle adjustments.

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Simple Changes 

  1. More fruit and vegetables, less red meat.
  2. More whole foods, less processed foods.
  3. Drink freshly squeezed lemons in your water. This is alkalizing and helps to clean the stomach of any residual debris.
  4. Do not ignore the urge to have a bowel movement. Listen to your body.
  5. Eat more fiber (#1). Be sure to eat the skins (when applicable) especially when eating high glycemic foods such as potatoes since the skin contains fiber. Fiber helps to slow the sugar absorption in your body (this is good!).
  6. Skip the NSAID’s (non-steroidal anti inflammatory drugs).  Regular use of these drugs can cause peptic ulcers in the digestive tract.
  7. Be careful of use and overuse of other drugs that create digestive problems. Too many antibiotics can strip your gut of good bacteria and this can lead to further health concerns.
  8. Don’t overeat. This one can be difficult especially around the holidays and at social gatherings. Aim to be satisfied not painfully full.
  9. Use herbs for digestion. Some of the most common herbs used for digestion include: ginger, senna leaf, peppermint, dandelion root, burdock root, Turmeric, and milk thistle.
  10. Drink your liquids before and after meals, not during.
  11. Take your time and really chew-chew-chew.  Your body can use energy for other things if you chew your food instead of relying on acid and enzymes to do the job.
  12. Eat slower so you do not swallow a lot of air while you eat.
  13. Do all of the above and skip the laxatives, as your body becomes reliant on them and they are habit-forming.
  14. Smoking and drinking can cause ulcers and heartburn.
  15. Exercise! Just getting up and moving can really help your digestive system. If exercising in public a concern, start off by using workout DVD’s or online workouts. You could also try jumping rope, jumping jacks, and running up and down your stairs if you don’t have a treadmill.  Check out this video from Popsugar Fitness.
  16. Evaluate your relationship with dairy. Dairy is often a culprit when it comes to digestive concerns. Pay attention to how your body responds when you consume dairy products. A food journal is a great tool for doing this.
  17. Probiotics are made up of helpful bacterial and are often very useful when addressing digestive issues. For this reason, consider incorporating a high quality probiotic into your diet.
  18. Don’t be afraid to enlist the help of a specialist (gastroenterologist and health coach). Depending on the severity and how long you have been experiencing these concerns seeking the help of a professional might be your next step. You may want to get a referral from a friend or relative. Remember that they are there to diagnose and treat, prevention lies in your hands.

adapted from 2013 ©The Health Coach Group. All Rights Reserved.

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AME is super excited to offer our Micro-Surge treatment. Dillon, an AME esthetician and educator describes micro-surge:

This is your ultimate “quickie” that will leave you with refreshed, smooth and deeply hydrated skin. In a cool 20 minutes we will cleanse, exfoliate with microderm, apply a gentle peel appropriate for all skin types and neutralize and hydrate with an anti-aging peptide milk. Your skin will be bright, supple and glowing and surging moisture for days! Perfect for a night out, to cure your winter blues or maybe just take your first step towards a higher performance skincare routine. Consultation required for clients who have not previously had microdermabrasion. Our micro-surge peel is also available in both our Physician’s RX and Mega Peel Facials.

For more information or to book your Micro-Surge appointment, please contact us!
13175_10153185272142232_726498959947918178_n Our Healthy Spring Living Facebook wellness group started today. Email me to join: Alyssa@www.amesalonandspa.com

SOURCES:

http://www.mayoclinic.com/health/peptic-ulcer/ds00242/dsection=causes

http://www.health.harvard.edu/newsletters/Harvard_Mens_Health_Watch/2010/June/clostridium-difficile-an-intestinal-infection-on-the-rise

http://digestive.niddk.nih.gov/ddiseases/pubs/constipation/#what

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Just a Spoonful of Turmeric

Author: Alyssa, Certified Health Coach - March, 11th, 2015 | Category: Blog Posts, Health Coaching, recipes, Wellness

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Turmeric is best known for being one of the main spices in curry. I am not a huge fan of curry dishes so I incorporate turmeric in my diet in other ways. Fresh pressed juices, teas, and smoothie recipes are my top choices for getting my turmeric in. I also love to add it to my tofu when I make tofu scramble and sprinkle it on my sautéed veggies.

Turmeric is a relative of ginger and they look very similar with the exception of turmeric being orange on the inside. Keep that in mind when shopping for your turmeric – although, you can’t go wrong with ginger but that’s for another day. Fresh turmeric is best but if that’s not available to you, go for a high quality powder form.

WHY eat turmeric?

Turmeric has countless benefits. These are my favorite benefits but my list is certainly not exhaustive:

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HOW should I eat turmeric?

Turmeric is fat soluble meaning you should eat it with a fat in order to absorb it more effectively. When adding turmeric to my sautéed veggies, I make sure to sauté them in coconut oil. When adding to a smoothie, I make sure to add coconut or almond milk. Avocado is another great fat to pair turmeric with and can be incorporated in a variety of ways: smoothies, rice and veggie dishes, sandwiches.

Eating turmeric with black pepper is ideal because the black pepper increases the bioavailability of turmeric. Bioavailability essentially refers to the efficiency of which a substance is absorbed and made available for the body to use. When possible, add black pepper to your turmeric – I do not do this with my smoothies!

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Green Turmeric Smoothie

Add all ingredients to the blender. I like to add some ice for the consistency. Blend until smooth. Enjoy!

*If using turmeric powder, use 1/2-1 teaspoon **If you prefer a sweeter smoothie, add more fruit.

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As always, if you are taking medications or have certain health conditions, check to make sure turmeric is beneficial and safe for you. Keep in mind, certain quantities of turmeric may lower blood sugar levels, blood pressure, thin the blood.

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Ayurveda Tip #1 – Hot Lemon/Ginger Water

Author: admin - February, 11th, 2014 | Category: Blog Posts

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Ayurveda is about the wisdom of life.

Ayurveda is about the wisdom of life.

Ayurveda is about the wisdom of life. By knowing and understanding our own unique nature we can easily and naturally make lifestyle choices that are harmonious rather than in conflict with who we are. To better know and understand your individual constitution (or Dosha in Sanskrit), do the Dosha quiz here.

These suggestions are designed to help you make small modifications in your lifestyle that will add up quickly over time. Breaking down big health goals into smaller ones that are easier to “digest” and implement can be the key to lasting and significant change. We tend to want change fast, so we look for that magic bullet that is going to correct every imbalance overnight. What we need to remember is that imbalance was not created in our body/mind overnight, and it’s not going to be reversed or corrected overnight. But change can begin to happen immediately and being simple and realistic is important. Commit to one small change. A few days, a week, a month, even a year go by fast and before you know it the effects of small changes have added up to something wonderful & a life you can love. Give yourself a gift and commit the week to each simple suggestion and watch your health, energy, wellbeing and vitality soar.

Commit to Perfect Health instead of weight loss. Weight loss (or gain, if needed) will happen automatically as a byproduct rather than a goal in itself. As you feel better and better, notice how the suggestions build upon each other and that change and commitment to your health goals becomes effortless. It is from that inspired place inside of you that it is easier to create lasting change without the drudgery of doing something you really don’t want to do or feeling deprived from something you really like.

shutterstock_125816921_ginger tea mediumTip #1 ~ Hot Lemon/Ginger Water

Did you know that drinking a hot cup of lemon-ginger water first thing in the morning is a great way to perpetually cleanse and detoxify the body on an ongoing basis? How many of us start the day with a big cup of coffee first thing in the morning? Do you think that a big hit of caffeine is just what your stomach and adrenal glands really desire first thing in the morning before you eat? Coffee stimulates the adrenals to produce more adrenaline (like in the fight/flight or stress response), and is a diuretic so it doesn’t really count as hydration. Do you find that you need even more coffee to keep you going during the day? Do the highs and lows leave you feeling jittery for a few hours and then subsequently exhausted? Sometimes coffee can contribute to anxiety and insomnia even when ingested in the morning. Being a coffee lover myself, I never thought I would be able to give it up, but what I have found is that when I start my day with this healthy and soothing drink, my desire for coffee literally diminishes and sometimes disappears.

Try it!

Recipe

1 c. boiling water

1 tsp fresh grated or sliced ginger*

¼ – ½ fresh squeezed lemon (or lime)

* or ½ tsp dry ginger if you don’t have fresh, but fresh is always better

Experiment with the amount of lemon & ginger and add a touch of honey or Stevia if you desire a little sweetness. Mix together & let the ingredients steep for a few minutes. Drink as hot as you can tolerate comfortably.

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