Fermented Foods for Digestive Health

It's simple: digestion is the key to good health. Good digestion is absolutely essential for optimal assimilation of the nutrients that we take in with our food. We Americans tend to think of eating food as fueling up and filling up, instead of what the act truly is- the taking in of the nutrients from which all future cells will be made. And those cells, of course, make up every single organ and system in the body. If you think about fermentation at all, you probably think about alcohol. But there are many other kinds of fermented foods such as yogurt out there. Foods that are labeled “pickled” are also fermented foods. Fermented food uses microorganisms to convert sugars into lactic acid, creating a signature sour taste.

That sour taste which many people may find unfamiliar should not be equated with unhealthy or expired. In fact, including fermented foods in your diet a few times a week or more could be beneficial for your health.

Fermented foods include:

• Miso. A paste made of fermented soy beans, it forms the base of soups or glazes.
• Sauerkraut. This familiar condiment is made of finely shredded fermented cabbage.
• Sourdough bread. Real sourdough bread is made with milk and other foods that have been allowed to ferment before making the bread dough.
• Kefir. A fermented drink made from milk.
• Yogurt. Yogurt includes live bacteria called probiotics.
• Kimchi. A traditional Korean dish made from pickled vegetables like cabbage or radish.
• Buttermilk. Buttermilk also includes probiotics.
• Natto. These fermented soybeans are a traditional Japanese breakfast dish.
• Poi. A fermented paste made from taro root.
• Tempeh. A cake made of fermented soybeans.
• Kombucha. A fermented tea.
  

Fermented foods help aid in digestion, so enjoying a spoonful of sauerkraut before a meal will go a long way. If you're dairy free, Turtle Mountain has an excellent line called So Delicious using coconut milk instead of cow's milk and they are loaded with healthy bacteria for your belly! And an added plus, consuming sour foods such as some of the ones above will help curb cravings...yippee!

Another way to keep your gut flora filled with the friendly bacteria that your digestive system needs to stay healthy, while boosting your immunity is to invest in a high-quality probiotic. I love New Chapter's line of probiotics (you'll find them in the refrigerated section of the health food store, or even a Vitamin Shoppe), or contact me to purchase high-quality Metagenics probiotics that will work best for you.

Keep it Fresh!
- Lauren

Restore Your Health Through Digestion

Heartburn, bloating, irritability, depression, anxiety, insomnia, headaches, indigestion, constipation, gas, allergies…the list goes on and on. Digestion is everything. Gut health is crucial to good overall health. Below are some smart ways to keep your belly happy and healthy.

1. Eat Real Foods. Shop the perimeter of grocery stores in the refrigerated sections for real food. Fresh fruits and vegetables are foods that are “alive” and contain the healthy enzymes that your body needs to digest foods properly. Foods that are found in packages on the inside aisles of the store are “dead” foods that contain NO enzymes that your body needs to digest.

2. Fermented Foods/Probiotics. Consuming fermented foods such as sauerkraut, kombucha, yogurt, kefir and tempeh keeps the gut flora healthy because they contain natural probiotics that our guts need to stay healthy.

3. Eat Seasonally. Our body can assimilate produce better when eaten during its peak season. When we eat in harmony with nature, all systems of the body are more at ease.

4. Stay Hydrated. Keeping your system hydrated is key for overall health, especially with digestion. Water helps to lubricate your organs allowing them to help guide your digestion and elimination smoothly along.

5. Eat Your Fiber. Be sure to include plenty of fiber in your diet. Fruits, vegetables and whole grains are some of the best sources of dietary fiber that will keep your gut healthy and may help to rid you of some diseases and illnesses.

6. Trust Your Gut. Connect with that instinctual “gut feeling” when you have one and trust it. Be true to yourself, to others and in every other aspect of your life.

7. Take 3 Deep Breaths. Eating in a relaxed environment as often as possible is important for healthy digestion. Sit down before you eat and pause to take a few deep breaths before you begin eating. Slow down, relax.

8. Chew Your Food. Try to chew your food at least 10 – 20 times before swallowing. Digestion begins in your mouth and will flow a lot smoother through your digestive tract when food is chewed properly.

9. Avoid Sugar. Limit your sugar intake, especially any artificial sugars.

10. Have a Cup of Tea. Calm your belly and digestion with a cup of hot, herbal tea. Chamomile, ginger, peppermint or fennel tea are very soothing to the stomach.

Keep it Fresh!
- Lauren

Yoga For Health Series

Please join Lauren Forney, Terra Pfund and Jill Rizzi of 3 Healthy Chicks at The Yoga Studio in Fair Haven, NJ for a three part Yoga For Health Series. All workshops will explore breathing and yoga techniques for specific health concerns that coincide with the change of the weather and the stress of the holiday season.

Yoga For Energy
Sunday, October 4, 2009
4:00 - 6:00 pm

Yoga For Digestion
Sunday, November 1, 2009
4:00 - 6:00 pm

Yoga For Stress Relief
Sunday, December 6, 2009
4:00 - 6:00 pm

Each class is $45 and will include giveaways. Register for all three classes for $120. For more information please contact 3healthychicks@gmail.com If you are unable to attend but know someone who may be interested, please feel free to forward the information and contact email.

Om Shanti Shanti Shanti!