My thoughts are with you and your loved ones during these uncertain times. Like so many of us, I have a heavy heart as I hear each day about the impact of COVID-19 on us all. I am sincerely inspired as I see our local communities, our nation and the world coming together to fight this pandemic.
As we know, our best lines of defense right now are to thoroughly and frequently wash our hands, keep surface areas clean, stay home, practice social distancing, and be mindful of our own self-care.
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Please know that I am part of your community and dedicated to supporting you through this unprecedented time. Stay safe and know that we will get through this together.
To our health,
If you often get up in the morning feeling like a bunch of water balloons stuck together, this blog is for you (and the countless other individuals who constantly feel puffy, stuffy, and bloated too).
You’ve gotten more sleep. You eat a ton of fiber. You cut back on your alcohol and sugar and drink clean water. You’ve dealt with the dust and mold. If you have allergies, they aren’t overwhelming you. Nevertheless, the puffiness persists.
Could being more mindful of the fats you eat and how well you digest them help soothe the stuffiness and banish the bloat? When I commissioned the clinical trial for my program in Glow15, the women who participated, reported real results in this area including better digestion, less bloating, less puffy-feeling skin. Read on to learn about some critical fats and foods that support the digestion of fat to boost a high-fat, and ketogenic lifestyle.
Focus on reducing chronic inflammation to fight puffiness. Consider these fat-centric methods:
Boost your omega-3’s by consuming:
But what about the * other * kinds of bloating? Let’s explore critical ways to reduce gas and bloating in your bowels when choosing a high fat and high fiber keto diet.
Choose raw, cooked, and fermented fibers in your diet and chew them thoroughly. Don’t avoid eating plant foods- just be mindful to take your time with them. If your digestion is extremely difficult, stick with fermented foods and cooked fiber until you can handle more raw foods. Chewing adds digestive enzymes to your digestible starches and breaks up indigestible fibers, getting them ready to nourish your body or feed your probiotics (the good bacteria that live in your colon). An understated benefit of my Glow15 program is to place these chewing-intensive foods with your evening meal when you can give chewing the time and focus it deserves.
Choose fermented foods daily like sauerkraut, kimchi, traditional pickles, or organic miso soup to seed your colon with the good guys. Nourishing your microflora (probiotics) is a fabulous way to reduce gas and bloating over time. The more “good guys” you get into your colon to thrive on the fiber you cannot digest, the more of the fatty acid butyrate they will make from the fiber you eat. Butyrate fuels your colon cells to help them multiply and repair and reduces inflammation in both your colon and brain! If you want to glow, help your microflora flourish!
Don’t forget the nourishing fats listed above. Rebuild cell membranes with monounsaturated fats and boost your anti-inflammatory potential with foods rich in omega-3s. Reducing systemic inflammation supports the entire digestive tract, allowing it to repair and heal itself.
Choose medium-chain triglycerides, like organic MCT oil. MCTs do not need the elaborate digestive course taken by most dietary fat. Instead, they go straight to the liver and support your stamina right away. More energy for you, less fat storage, enhanced brain cognition, and far less wear and tear on your digestive tract.
Boost your Bile Flow. Bile binds fat and makes it soluble in water, much like you use soap to bind grease and wash it down the drain. Bile binds to fats in your small intestine and supports their digestive journey. If you don’t have enough bile and you eat a lot of fat, that fat may not be well digested and can end up causing bloating and cramping. Poor bile flow can also cause heartburn because the slower you digest fat, the slower your stomach empties, and digestion can slow down. You also use bile to bind fat-soluble toxins and excrete them in stool, which is very important when you lose fat mass. Fat is where toxins we can’t easily excrete are stored! Furthermore, some individuals, who have had their gallbladders removed entirely, are further compromised in how much bile is stored and ready for a high-fat meal. Choose foods that promote the flow of bile (cholagogues) often and with high-fat meals, such as:
Try eggs with dill weed, a coconut milk curry made with turmeric and cabbage, radishes lightly sauteed in olive oil with rosemary leaves and a dash of cayenne, or beets tossed and roasted in tea seed oil with sage. Enjoy the detoxifying and digestive benefits!
Glow15 takes a deeper dive into choosing healthy fats in a healthy way, minding your microflora, reducing inflammation, dealing with difficult digestion, and banishing the bloat!