Posted on March 24, 2008 by Leslie Bonci - Permanent Link
So how do you master good digestive health? First of all, take an inventory:
•First, think about your fluid intake. The Institute of Medicine does not specify requirements for water but makes general fluid intake recommendation of 91 ounces (11 cups a day) for women and 125 ounces (15 cups a day) for men. These guidelines are for total fluid intake, including fluid from all food and beverages. How does your total fluid intake compare?
•Second, what is your fiber intake like? Do you include fruits (fresh and dried) and vegetables at every meal during the day? Are some of your grain choices high in fiber, such as brown rice, whole wheat bread, oatmeal and beans?
•Then let’s take a look at meal frequency. To achieve good digestive health, the goal is smaller, more frequent meals throughout the day. So plan on eating within 1 hour of waking up and every 3 to 4 hours after that so you will be less likely to consume one huge meal over the course of the day.
•Think about your portions. We tend to eat with our eyes and not our stomachs. One way to ensure the selection of reasonable portions is to use smaller plates, bowls and cups. Do you keep the serving dish on the dining room table? That may tempt you to take “seconds” even if you are already satisfied. One way to avoid this is to keep the serving dish in the kitchen.
•To maximize digestive health, get out there and move. Even a little exercise every day is good for your gut as well as the rest of your body.
•Finally, do take your time and relax when you eat. Pay attention to taste sensations and enjoy every bite!
A takeaway recipe for good digestive health: Eat, Move, Relax!
Supplements and Superfoods
Posted on March 11, 2008 by Leslie Bonci - Permanent Link
There are many products and food items on the market claiming to benefit digestive health. It is important to realize that there is not one food or supplement that is going to do it all for you.
When it comes to Superfoods, research tends to focuses on fruits and vegetables which we already know are super for health. But they also have additional benefits due to the phytonutrients they contain. Phytonutrients are components of plants, and these components are thought to promote human health. The beautiful reds, oranges, greens, yellows and purple hues of fruits and vegetables are derived from plant compounds that may indeed lower the risk of many diseases. It’s kind of like getting a nutritional pharmacy every time you eat. Pretty cool!
In addition, there are good bacteria, called probiotics, which are found in yogurt, fermented dairy drinks, such as kefir and some cheeses. These good bacteria may help promote good digestive health. The added value is that they can be found naturally in foods!
Prebiotics are a form of fiber in brown rice, bran, artichokes, apples and onions. They provide food for the probiotics to grow, and again, we get the benefits of the nutrients in these foods. The Superfoods are also a source of antioxidants to act as the cell’s defense system to lower the risk of disease, protect cells from aging or changing in an adverse way. So for eye health, skin health, heart and lung health and to help decrease cancer risk, make it a priority to add more fruits and vegetables.
Although there are many supplements on the market touted to help with digestive health, realize that there is no “magic bullet.” Even if you take a fiber supplement, all you get is the fiber, not the nutritional powerhouse you get in fruits and vegetables. If you take a probiotic supplement you don’t get the protein, calcium and vitamins that you get when you eat foods where probiotics are inherent.
And do remember, if you take a lot of supplements and don’t eat well, you will have a well-supplemented, poor diet! The solution is easy: enjoy the natural supplements and Superfoods that nature provides for us.
Couples and digestive health
Posted on February 7, 2008 by Leslie Bonci - Permanent Link
Nothing can ruin a romantic evening faster than a digestive issue. Bloating, gas, constipation don’t add up to feeling sexy or intimate. Here are a few tips to keep you and your partner on the right track:
•First of all, slow down your eating. When you have a meal with your significant other, take time to savor, enjoy, gaze into each other’s eyes, rather than shoveling the food in. You’ll eat less, and won’t stress your digestive tract so you don’t feel uncomfortable.
•Of course fresh breath is desired for you and your partner. And food choices can effect how kissable you both are! The obvious offenders are garlic and onions, but most people don’t realize eating protein foods alone may cause bad breath due to ketosis or the breakdown of fatty acids for fuel in the absence of carbohydrates. Some people may chew a lot of gum or suck on sugar free mints throughout the day to achieve fresh breath but these may contain sugar alcohols which may cause gas. The best bet to maintaining fresh breathe is to brush regularly and often.
•Be mindful of each other’s bad habits and call each other out on it. Speak up if both of you are eating too quickly, and encourage eating at the table instead of while watching TV or on the computer. Other bad habits are dashing out the door without having breakfast and eating directly out of the container.
•Don’t feel you have to eat as much as your partner or continue eating just because there is food on your plate and the conversation is still going. Pay attention to your hunger cues and put the fork down when you feel full.
•Make it a joint effort to eat for good digestive health by adding more fiber-rich foods into the diet. Take a trip to the grocery store together and buy fiber-rich foods that can easily be paired with any entrée, dessert or even eaten as a stand alone snack. Dried plums are a great choice that fit this criteria.
•Cook together and tweak a favorite recipe to boost the fiber by adding a new grain. If you pack lunch together, add a portable, fiber rich option like dried plums.
•Exercise also promotes good gut health, so plan on a walk after dinner, or pick a restaurant you can walk to and from. Make a date to work out together at a gym.
Most importantly, make eating an event. Take the time to eat, feed each other and slow down. Make sure to enjoy the food and each other!
Digestive health diet and nutritional remedies
Posted on January 18, 2008 by Leslie Bonci - Permanent Link
We all know that digestive health is important. But what exactly is a good gut eating plan?
Here are 4 things you need to keep in mind to help care for your gut:
- Eat smaller, more frequent meals
- Drink plenty of fluids
- Include fiber with every meal
- Make sure that each meal or snack has a combination of carbohydrates, protein and fat. Aim for carbohydrate choices that have fiber (like fresh or dried fruits) or whole grains (like whole wheat bread). Focus on heart-healthy fats, like nuts and oils, such as sunflower and olive.
Here is an example of a good gut day of eating:
Breakfast:
Oatmeal made with low-fat milk, a sprinkle of almonds or walnuts and a few chopped dried plums. To drink, opt for a glass of sparkling water with a splash of orange juice, and a cup of tea or coffee.
Mid-morning snack:
Banana with a thin spread of nut butter.
Lunch:
Turkey sandwich on whole wheat with romaine and a spread of olive tapenade, with some baby carrots. Tea, hot or iced, and water as a beverage.
Mid-afternoon snack:
Hummus with whole grain crackers and a glass of lemon water.
Dinner:
Stir-fry of shrimp, and vegetables, sautéed in a little olive oil over brown rice. Complement with a mixed greens salad topped with a few dried plums, diced apple or pear, orange sections, sunflower seeds and vinaigrette. To drink, have tea or coffee and a glass of water.
After-dinner snack:
Low-fat vanilla yogurt with berries and a few slivered almonds.
Healthy Holiday Eating Tips and More!
Posted on December 20, 2007 by Leslie Bonci - Permanent Link
This is always a hard time of the year on the tummy– more parties plus more food equals more opportunities for digestive distress. The best strategy to avoid tummy troubles is to have a plan:
• Eat breakfast and lunch just as you would on a typical day, and have a snack if you are hungry before leaving for the holiday celebration. Never go to a party famished.
• Be mindful of the amount that you drink and make lower calorie selections such as a glass of wine, a light beer or champagne instead of higher calories mixed drinks. Watch what you drink. Not only can alcohol add calories to the diet, it may also result in you eating more food than you would otherwise, adding additional calories and potential for digestive discomfort.
• View the party as an opportunity to sample foods that you typically don’t eat everyday. For example, if you normally have bread at home, try the rice pilaf and forego the roll. Aim for at least one-third of your plate to be fruits and vegetables. So scope out the table before you start eating so that you see all the choices available and can decide what you want to put on your plate.
• After leaving the buffet line, seat yourself away from the food rather than hovering around the table. This will reduce the likelihood that you’ll go back for seconds. If you want to refill your plate to try the desserts, see if someone is willing to share.
• If you are entertaining at home, try something other than the cookies, chips and nuts typically served. Instead, offer a dried fruit platter, with options including dried plums. Not only will dried plums add important vitamins, minerals and antioxidants to your holiday nibbling, but they are also beneficial for digestive health, with 3 grams of fiber per serving (4-5).
• Slow down when you eat and be mindful of every time you lift your fork from plate to mouth. That way, you can savor every bite. It is easy to get distracted by conversation while you’re catching up with friends and don’t realize the pace you are eating.
• It is also okay to say no, or to just have a small portion on a smaller plate instead of piling food on a larger plate. People are surprised to learn that the maximum flavor is in the first three to four bites. So take your time and enjoy.
• Give a gift of healthy items. Everyone loves getting food baskets, but be creative. Include fruits (fresh and dried), nuts, cheese, whole grain crackers and bean dips. A basket of good food doesn’t always have to be pastries, cookies and chocolate.
• Be the first to start a healthy holiday campaign at your worksite or office. Encourage co-workers to bring in healthier snack items such as popcorn, vegetables and dips, or a trail mix with dried plums, cereal and nuts.
Here’s to a happy, healthy holiday!
Healthy Snacks for Summer Travel
Posted on June 1, 2007 by Leslie Bonci - Permanent Link
It’s summer and the official start of the travel season. So while you are packing your clothes, think about what snacks you’ll bring to eat that are easy to transport whether traveling by plane, train or automobile.
Beef jerky, pouches of tuna or salmon, and nuts are great options because they are high in protein and will keep your hunger satisfied longer.
Be sure to add some fruit. A great portable snack is dried fruit such as California Dried Plums – convenient, tasty, and best of all, they don’t spoil!
Traveling with plastic baggies of baby carrots, slices of cucumbers, and celery sticks is a great way to get your veggies in.
Whole grain crackers or pretzels are a good choice too.
Assemble all of these items in your own “to go” kit, and you won’t have to worry about picking something up in the airport. Your own kit will taste better, save you some money and more importantly, will be good to your gut. Disruption of your normal routine/schedule is inevitable when traveling, but eating poorly is controllable by the individual! Preparation and prevention is key!
Supplements may trigger issues or magnify existing symptoms
Posted on May 4, 2007 by Leslie Bonci - Permanent Link
Did you know that supplements may trigger gut issues or magnify existing symptoms of distress? High doses of Vitamin C can cause gastritis or stomach pain. Some people find that calcium supplements can cause gas or constipation, while iron supplements may bring about nausea and constipation. If you are concerned that you are not getting adequate vitamins and minerals from food and want to take a supplement as “insurance”, you may need to experiment with different brands and doses to find something that works for you.
Many people have food intolerances and know what foods they can’t eat. You need to take a look at supplements as well as some of these may contain the ingredients you can’t tolerate. Medications that your doctor prescribes can also initiate gut issues. For example, antibiotics can cause nausea and diarrhea and pain medications with codeine can cause constipation.
Bottom line: if you’ve recently started taking a new supplement and are experiencing digestive distress that you didn’t have before, consider discontinuing use of the product to see if your symptoms subside. Check with your doctor if your symptoms continue. The purpose of a supplement is to improve and augment your nutritional or health status, not cause a new problem.
A Well-Balanced Diet
Posted on March 27, 2007 by Leslie Bonci - Permanent Link
California Dried Plums can certainly be part of a well balanced diabetic diet. Three dried plums, which would be comparable to a tennis ball sized piece of fresh fruit, provide approximately 18 grams of carbohydrate. Diabetics should include fruit daily and dried plums can add variety and natural sweetness to their daily plan.
As a dietitian, I believe that one of the best paths to good gut health is eating well. A colonic may clean out your intestinal tract but it’s a quick fix. Instead, if one adds more fiber to their diet through fruit, including dried plums, vegetables, whole grains and fluid, not only does this help the digestive tract but it nourishes the body as well.
Remember though; please consult your health care provider regarding any specific questions on this topic or any other specific health issues.
Sulfites
Posted on March 13, 2007 by Leslie Bonci - Permanent Link
Sulfites are compounds often used in the food industry as preservatives to prevent spoilage and oxidation. In dried fruit, sulfites help to prevent color and flavor changes. Sulfites are never used on California Dried Plums, since dried plums are dark in color; they don’t need sulfites like lighter colored dried fruit to keep them from turning dark.
There is a small percentage of the population (5-10%) for whom sulfites may cause an adverse reaction, such as wheezing, diarrhea, upset stomach or hives. Asthmatics and people with allergies to aspirin are at an elevated risk for reaction to sulfites. By law, when sulfites are present in detectable amounts, the label must indicate the presence of sulfites. You may see this on the label as sulfur dioxide, sodium sulfite, sodium or potassium bisulfite, and sodium or potassium metabisulfite.
Investigating Digestive Problems
Posted on March 5, 2007 by Leslie Bonci - Permanent Link
If you experience digestive problems, it is worth dedicating some time to do your own personal investigation. Start by keeping a symptom diary. In addition, you may want to keep track of what you eat, how much, when and note your symptoms. Do you feel better or worse after you eat? Are you more comfortable after you exercise? Is there a time of day you feel the best?
One great way to be gut-friendly is to find a way to decompress. You may do yoga, mediate, use visual imagery or just relax in a bubble bath. Our hectic lifestyle directly affects our gut health, so it is important to work on relaxation and find ways to incorporate it into your life everyday. Think about eliminating or changing other gut stressors such as inactivity, alcohol use or tobacco. Although making changes is a great step towards good gut health, sometimes we feel worse if we make too many changes too quickly, One example is when we begin adding a lot of fiber to our diet all at once, which may actually cause digestive distress. The key is to focus on making one change at a time, and make each change slowly.
Yes, it takes time to do this, but we only have one gut, and we owe it to our body to put forth the effort to take care of it!
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Note: If your question is related to a specific digestive or health issue, please contact your health care provider.
