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Eight Attractive Recipes for Better Digestive Health

Eight Attractive Recipes for Better Digestive Health

The timing for the idea of this post was coincidental to me. I suffer from a disruptive digestive system, and I am sure I cannot be the only one in the world who does. Naturally, I am always on the lookout for recipes that help calm my system and that are also delicious to eat. Seriously, I need my food to taste good. It is not just an option for me. It is a requirement.
Here are eight recipes I looked up that are not only appetizing, but also easy to make and help keep the digestive system healthy.

1. This Superfood Smoothie contains pineapple, papaya, coconut oil, cabbage, and ginger. Papaya is known to be helpful for unruly digestive systems, and pineapples contain enzymes that increase protein digestion. If you are worried about the taste, you can use less cabbage in this recipe. Just chop up the pineapple, papaya, and cabbage. Add a quarter teaspoon of papaya seeds, ginger, coconut oil, and yogurt. Blend it until the desired consistency is reached. Follow this link to get the recipe for this smoothie.

superfood-smoothie

    2. Water is one of the best sources of health. Daily having 6-8 glasses of water will not only make your digestive system better, it also allows for better skin and regulates bowel movements to make you healthier. Water also tastes bland, so here is a recipe on the various food items you can use to detox your water to improve your digestion as well as add some flavor. For example, add apple slices and cinnamon to a pitcher of water and let it chill in the refrigerator for a couple of hours to get the Apple Cinnamon Detox Water! Ta-da! Flavored water, at your fingertips! I feel awesome already.

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    detox-water

      3. Try this recipe for a healthy breakfast that is also nurturing for digestion. Use one cup grated zucchini, one ripe, mashed banana, ground flaxseeds, pitted dates to make this healthy paleo zucchini bread recipe. Flaxseeds have a mildly laxative effect which regularizes the bowel movement. Its best to use it as ground flaxseeds or flax oil.

      zucchini_bread

        4. Peanut butter plus bananas plus oats equals delicious and healthy breakfast that your digestive system will also love. Need I say more? I can’t wait to try it out. All you have to do is mix oats, almond milk, and chia seeds and freeze it overnight. Chia seeds are a good source of soluble fiber and magnesium, and they promote regular muscle contractions and bowel movement. It is best to eat chia seeds after soaking them properly to get rid of the antinutrients.
        In the morning, add yogurt, peanut butter, bananas and (if desired, chocolate chip cookies), and you have a healthy and tasty breakfast ready in minutes.

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        peanut-butter-chunky-monkey-overnight-oats

          5. The health benefits of bone broths are numerous. It is known to heal leaky guts, detox livers, fight infections and most importantly, help with the digestive system. I found a delicious bone broth recipe that uses either beef or chicken bones, as well as vegetables added into the mix for flavor. The broth can be used as soup bases or frozen for later use.

          bone-broth

            6. Too much raw kale can actually cause some harm to the body, but there is nothing against the cooked variation. A hearty soup with kale, carrots, tomatoes and squash can not only be light and filling, but also help your body and keep it in a naturalize state. Just roast the vegetables for 45 minutes, puree the tomatoes with roasted garlic and onions, add it to the soup base and you will have a delicious meal in front of you in no time. Go through the recipe for the details.

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            kale-roasted-vegetable-soup

              7. If you are like I am and feel unable to cut off meat completely, try using lean meat instead to help keep a healthy digestive system. This chicken recipe is really appealing and also allows for healthy digestion. Use boneless and skinless chicken breasts for this one to keep the meat lean and your digestive system happy.

              chicken-with-bell-peppers

                8. For seafood lovers, here is a recipe that will help with digestion. Salmon have long been known to contain omega 3, and this recipe also uses cucumber and avocado, all of which are beneficial for a healthy digestive system. For this meal, boil the noodles until soft, grill the skinless salmon medium-high heat, cut cucumber and avocado, and mix everything together with vinaigrette. Click here to get the full recipe.

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                salmon-noodle-bowl

                  And there you go- eight recipes to keep your digestion healthy and your mind happy. Which one is your favourite? Let us know, and thank you for reading this article.

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                  Last Updated on May 22, 2019

                  10 Simple Morning Exercises That Will Make You Feel Great All Day

                  10 Simple Morning Exercises That Will Make You Feel Great All Day

                  There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                  One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                  In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                  Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                  1. Cat Camel Stretch

                  Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                  Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                  Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                  Here’s a video to guide you through:

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                  2. Go for a Walk or a Run

                  This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                  Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                  The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                  Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                  Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                  3. Jumping Jacks

                  Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                  Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                  4. Abductor Side Lifts

                  Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                  Do about 10 to 15 raises for each side like this:

                  5. Balancing Table Pose

                  This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                  Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                  ablab

                    6. Leg Squats

                    Not just legs are involved but also hips and knees.

                    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                    7. Push Ups

                    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                    8. Bicycle Crunches

                    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                    Watch the video to see how this is done correctly:

                    9. Lunges

                    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                    10. Bicep Curls

                    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                    Here’re some important notes before you start doing this exercise:

                    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                    More Articles About Exercises for Beginners

                    Featured photo credit: Unsplash via unsplash.com

                    Reference

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