Foods That Aid in Digestion

Did you get your 25g+ of fiber today?

Some foods provide a natural source of important enzymes. Others speed up the movement of food from your stomach to your small intestine. But all deliver big perks to your digestive system in one way or another.

The digestive tract helps break down the foods you eat into smaller molecules of nutrients so they can be absorbed into the blood and carried to cells throughout your body, providing your body with the fuel it needs to function. If your digestive track is not running at its finest, bloating, distention, and feeling uncomfortable will occur.

To maintain good health and a fine-tuned digestive system, it’s important to eat a diet that is both high in nutrition (AKA eating-clean) and that is easily digested. These types of foods will help you achieve both.

High-Fiber Foods. Did you get your 25g+ of fiber today? Foods high in fiber, such as whole-grain products, fruits, vegetables, beans, and lentils, aid digestion by adding bulk to your body’s waste products. Because fiber makes you feel full faster, including adequate amounts in your diet can also help you lose weight. Add a ½ cup of black beans to 2 tablespoons salsa and spread on top of a warm chicken breast or use as dip for your blue corn chips!

Non-Acidic Foods. Foods high in acid, including citrus fruits and juices, tomatoes and any foods made from tomatoes such as tomato sauce and tomato juice, can trigger heartburn. Instead, choose fresh or frozen fruits and vegetables, including raspberries, watermelon, cucumbers, sweet potatoes and yams.

Ginger. A study published in the European Journal of Gastroenterology and Hepatology states that, ‘ginger aids in the stimulation of digestion by speeding up the movement of food from the stomach to the upper small intestine.’ Other spices such as caraway, cumin and fennel when added to foods also aid digestion and reduce the production of gas. Make a ginger and garlic paste and smear it on a warm chicken breast. Sip on warm ginger green tea.

We cannot forget the body’s best friend…water! Drinking plenty of water is also essential to keeping your digestive system working properly. According to the Mayo Clinic, “drinking water during or after a meal improves digestion by helping break down the food in your stomach and keeping your digestive system on track.” Maintaining a healthy weight and getting plenty of exercise each day are also crucial to good digestion. Ever wonder why you do not feel bloated after exercise or even feel ‘relieved’ after you take a walk or exercise…Eat quality foods, get 25g+ fiber per day, and take a walk…your digestive system will be just fine:)

J~

4 Mistakes You Make in the Gym (#1)

Mistake #1: Being cardio-obsessed

Cardio-Obsessed? Doesn't look like much fun, does it.

Did you miss mistake #2 from yesterday? Get it here. 

When it comes to strength training, your fear of turning into Hulk Hogan is completely unwarranted. Let me repeat: You will NOT turn into Hulk Hogan by lifting weights a few times a week, there is a lot more that goes into it.

The chances that you are that genetically gifted are slim to none. The bottom line is that strength training burns major calories both during and after your workout. We also have to remember how much muscle plays a role in our metabolism in that:

Muscle DOES burn more calories at rest than fat

Muscle DOES give your body the shape you are going after, lifts, and defines

A client of mine, once she started noticing how much stronger she was getting as her muscles became ‘alive’ again, once put it to me this way….”My muscles are like a total body corset!” I think she got it right;-)

How do we fix this mistake: Go heavy! To build muscle, you have to wear it down — and not by doing 100 reps with a 3-pound weight. Incorporate AT LEAST one day of strength training into your routine where you do moves with a weight that is heavy enough that you can only complete 8 to 10 reps per set.

Did you make it to the gym a minimum of 3 times this week?  You still have time…finish the week off strong, remember what you learned this week and stay away from the ’4 Mistakes You Make in the Gym.’ If you are just tuning in to the TrainWithJess Blog or missed it, get it here!

J~

4 Mistakes You Make at the Gym (#2)

Mistake #2: Only focusing on one or two muscle groups

Start the move from your abs and not your shoulders

Did you miss mistake #3 from yesterday? Get it here.

Men, stop obsessing about your pecs. Ladies, stop obsessing about your glutes. To have a strong, well-functioning body, we need to incorporate exercises and workouts that address the total body through multiple planes of movement (note the key word: multiple).

How do we fix this mistake: Make the cable pulley machine your new best friend. Even better, grab a medicine ball or physioball! Here is a great ab exercise, for you men and women, to achieve full activation of your ab muscles (all your ab muscles)! But you have to do it right…here’s how:

PHYSIOBALL PIKE: be sure to NOT use your shoulders to draw the ball towards your chin. Use your abs! Keep practicing and your abdominal muscles will be tight and strong before you know it!

Tomorrow, you will receive mistake #1 of the ’4 Mistakes You Make in the Gym.” Continue to eat-clean and see and feel the benefits of working out correctly and effectively!

J~

4 Mistakes You Make in the Gym (#3)

Fuel your body with items like homemade-granola, greek yogurt, or protein shakes!

Mistake #3: Not fueling your workouts 

Did you miss mistake #4 from yesterday? Get it here.

In an effort to lose weight, women (sorry girls but I am throwing you under the bus) will often work out without having enough healthy energy in their systems. When you workout hard, your blood sugar will become depleted. You may feel weak, faint, or like you are about to hurl. Even worse…what little muscle you may have could possibly be eaten away. We don’t want that. Keep the muscle you have, your metabolism crankin’, and your blood sugars stable. Your muscles need fuel. Without it, your results will suffer and you will be more likely to binge on bad stuff when you are starving post-workout. Don’t allow your body to get itself into this cycle.

How do we fix this mistake of keeping our bodies fueled for effective workouts: Don’t just eat a salad – you need a combo of protein and carbs. Think trail mix with a mix of nuts and berries (or get the recipe for Anything Goes Granola - an eat-clean version without all the corn sytrup), greek yogurt, apples and cheese, or a protein shake. Aim to nosh atleast an hour before your workout so the food has time to go through your ‘veins!’

I hear/see these mistakes all too often in the gym and I want each and every one of you to succeed so I present these tips with love:)

Mistake #2 that I see in the gym, too often, will come your way tomorrow…

J~

4 Mistakes You Make at the Gym (#4)

Think realistically and you will achieve your goals!

This week I started writing a list of the most-obsessed comments I hear from my beloved-gym-goers…I created the TOP 4 MISTAKES YOU MAKE AT THE GYM. (Well, not you, we know you don’t make mistakes:))

Mistake #4: All-or-nothing

No, you cannot lose 10 pounds in a week.

Many people start on a rigorous exercise routine with goals and expectations that are unrealistic. You didn’t gain those 20 pounds in a month so stop thinking you can lose them in a month. This will only lead to frustration and then you will simply give up all together. Yo-yo dieting doesn’t work and neither does yo-yo exercising. Consistency is what works. So let’s go with that…

How do we fix this mistake: Remember that it will take time to lose the pounds you have accumulated from over the years. Take it week-by-week. Aim for a goal to get to the gym 3 times a week. Mark it in your schedule. Otherwise, you know it won’t happen. Take it month-by-month. You increased your leg press from 115 pounds to 125 pounds…go celebrate! Buy a new pair of sneakers or workout outfit that makes you look H.O.T.T. Or for you guys, ripped. Whichever you prefer:)

Tomorrow, you will receive mistake #3 that I see too often, in your INBOX. Until then, think realistically, get to the gym a minimum of 3 days per week, and you will actually achieve your goals this time!

J~

Eat Clean Mac-N-Cheese

 Try this clean eating version of mac-n-cheese. You will love it and so will everyone else!

Warm, Cheesy & Easy!

Ingredients:

2 ¼ c whole wheat elbow macaroni

Cooking Spray

¼ c whole wheat flour or brown-rice flour

¼ tsp sea salt (optional)

1 c skim milk (unsweetened almond milk or soy milk works just fine)

Add broccoli when they are not looking!

3 oz low fat Swiss cheese, shredded

5 oz low fat cheddar cheese, shredded

1 TB whole wheat panko breadcrumbs

2 TB low fat Parmesan cheese

 

Preparation:

Cook macaroni according to package directions.

Preheat oven to 375 degrees.

Lightly spray a 1 ½ quart casserole dish with cooking spray. Add flour and salt to medium bowl and whisk in enough milk to make a paste. Whisk in remaining milk until no lumps remain. Place a medium saucepan over medium heat and add flour milk mixture. When milk is warm, add Swiss cheese and stir until melted. Add cheddar cheese and stir until melted and mixture begins to thicken. Stir in cooked macaroni and transfer to casserole dish. In a small bowl, stir together breadcrumbs and Parmesan. Sprinkle over macaroni. Bake 15-20 minutes or until top is lightly browned. Allow to stand 5 minutes before serving. Makes about 6 1/2 cups.

Chocolate Protein Pancakes

Chocolate, Warm & Delicious!

Get your fix of something warm, chocolaty, and no sugar for under 150 calories!

Make 3 because they are that good! I use CytoSport’s EvoPro protein. Use whatever flavor of your liking. Share with us how it turned out and I might be stealing your recipe!

1 scoop protein powder (chocolate or flavor of your choice)

2 egg whites

¼ cup old fashioned rolled oats (or oatmeal for those of you who have the Quaker oatmeal man at the house)

2 TB hot water

PAM spray

Made with Vanilla Protein Powder & Cinnamon

Spray-butter

Use PAM spray to coat your skillet/pan and heat to low/medium. Blend all ingredients in food processor/blender for 30 seconds. Add a splash more hot water depending on how thick/think you like your pancakes. Pour all ingredients onto skillet once it is heated [this step is important]. Flip your pancake when it is ready and cook other side to your liking. I enjoy my pancake with spray-butter or a sprinkle of cinnamon on top!

Makes 1 serving

Email me for the NO-CARB version, if you want to go there…:) 

 

Anything Goes Granola

LOADED WITH NUTRITION and not corn syrup

Makes: About 9 cups     Time: 30 minutes      PRINTABLE VERSION

• 5 cups rolled oats or other rolled grains

• 3 cups mixed nuts and seeds such as sunflower or sesame seeds, walnuts, pecans, almonds or cashews (in their RAW form of course and do NOT use the brand name Planters)

• 1 to 2 cup Puffins or Shredded Wheat cereal (cinnamon or plain flavor to your liking)

• 1 teaspoon cinnamon, or other spices to taste

• 1/2 to 1 cup honey or maple syrup, or to taste

• Salt (if you think you need to add it)

• 1 teaspoon vanilla (optional)

• 1 to 1 1/2 cups dried cherries or chopped dried fruit to your liking

1. Heat the oven to 350°F. In a large bowl, combine the oats, nuts and seeds, cinnamon, sweetener and vanilla if using; sprinkle with a little salt. Toss well to thoroughly distribute ingredients. Spread the mixture on a rimmed baking sheet and bake for 30 minutes or a little longer, stirring occasionally. The granola should brown evenly; the darker it gets without burning, the crunchier it will be.

2. Remove pan from oven and add cereal. Cool on a rack, stirring now and then until the granola reaches room temperature. Put in a sealed container and store in refrigerator; it will keep for a few weeks.

* Try it with a side of Chobani yogurt or mix the granola in…either way, great protein source and it will get your metabolism kickin’!

Enjoy!

J~

Addicted to Stress???

Work got you stressed?

Don’t laugh, there are more of you out then than what you think!

Because the adrenaline rush from stress creates an unconscious “reward” in the brain, it can become habit-forming.  Try restorative yoga classes, walking on the treadmill or outside, or stretching and pilates classes.  These forms of exercise, or any exercise at that, is a natural way to trigger the brain’s release of serotonin, a calming neurotransmitter.

Exercising and more specifically yoga, deals with breathing techniques that make you more aware of how you respond, handle, and deal with stress.  Solution? Breathe in deeply through your nose – go ahead, do it – and pause for one second.  Exhale slowly and completely.  Pause at the end of the exhalation for a count of 4.  Repeat six to ten times before breathing normally again.  Harder than you thought, huh?

This is just one technique that may help you relax, unwind, and enjoy life a little more.  Incorporate yoga into your exercise regimen and life! And just in time for the holiday season…don’t let your blood pressure get the best of you, just breath!

MEAT MATTERS

Purchase 90% or leaner ground turkey or beef to keep you a lean-mean-machine!

Think all ground turkey is the same?  Think again. Dark meat, skin, and many other additives can make your burger a foul choice for eating-clean.  Make sure to purchase ground turkey (same rules apply for ground beef) that is 90% or leaner or contains fewer than 5g of saturated fat.  You could save yourself 200+ calories and 7g of saturated fat for minding your meat!

With the holiday season here and all the goodies that will be testing your will power, we need all the help and calorie-saving techniques we can get!