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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 September 18, 2020

                  7 Simple Rules to Live by to Get in Shape in Two Weeks

                  7 Simple Rules to Live by to Get in Shape in Two Weeks

                  Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                  Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                  1. Exercise Daily

                  It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                  If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                  Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                  If you’re a morning person, check out these morning exercises that will start your day off right.

                  2. Duration Doesn’t Substitute for Intensity

                  Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                  One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                  This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                  3. Acknowledge Your Limits

                  Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                  Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                  Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                  4. Eat Healthy, Not Just Food That Looks Healthy

                  Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                  The basic nutritional advice includes:

                  • Eat unprocessed foods
                  • Eat more veggies
                  • Use meat as a side dish, not a main course
                  • Eat whole grains, not refined grains[3]

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                  Eat whole grains when you want to learn how to get in shape.

                    5. Watch Out for Travel

                    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                    6. Start Slow

                    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                    7. Be Careful When Choosing a Workout Partner

                    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                    Final Thoughts

                    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                    More Tips on Getting in Shape

                    Featured photo credit: Alexander Redl via unsplash.com

                    Reference

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