November 6, 2017( Comments: 0 )

Readers Digest….ion!

Hey guys!

For those of you who I have not yet had the pleasure of meeting I would like to briefly introduce myself! My name is Chanelle, I am the newest staff member here at TGF. I recently moved here from Canada where I had the pleasure of working in a few gyms as both a trainer/nutritionist, and receptionist. I was also a varsity athlete (Water Polo) at Carleton University where I studied Child Studies. However, my passion is for the health and fitness industry, I am a strong believer in living a healthy yet balanced lifestyle. Health is my priority, and I like to keep things simple and stress free! With that being said, I will share some easy steps to improve your digestion and overall well-being.

Whilst working as a nutritionist in a gym back home I noticed that many of  my clients suffered from poor digestion. Inability to properly digest and absorb food is one of the leading reasons for nutrient deficiencies.  At the Canadian School of Natural Nutrition, where I studied for 2 years and attained my title as Holistic Nutritionist. There is a heavy emphasis on the importance of developing good habits to assist your body in its digestive processes; the body’s ability to utilize nutrients as fuel, allowing for restoration, as well as for energy to be created (and to fuel those huge gains you’re making in the gym). I’m going to share some guidelines with you guys and gals so that you can increase the amount of readily available nutrients to help you reach your fitness goals!

1- Alkalize & Energize– Try starting your day with a glass of water with the juice of ½ a lemon squeezed into it. This will awaken the digestive system, and alkalize your body- boosting the immune system!

2- Avoid Fermentation & Slow Digestion– Not only do we want to be drinking a minimum of 8 cups of water per day; we want the water to be at room temperature. For the digestive process to move from the stomach to the intestines, it must be at body temperature. If we regularly consume cold water it will take longer for the body to warm it up; therefore, slowing the digestive process.

3- Understand All Nutrients Are Important– Lately there has been a lot of attention drawn to macronutrients. A big shift has been made from counting calories to counting macronutrients (grams of protein, carbs, and fats consumed per day), which often results in certain nutrients (typically carbs and fat) being under consumed. It is important to understand that each nutrient has its own unique role in the human body, one that the other cannot substitute for. To achieve healthy digestion, you must ensure your body is fuelled and ready to work, meaning all macronutrients should be consumed. Low carb and/or low fat diets are not only impractical, but will leave you feeling miserable, because your body is not receiving its necessary combination of nutrients. If you think of macronutrients and micronutrients as being very similar this will make more sense… You wouldn’t limit your vitamin B intake, or decide to eliminate potassium and only have magnesium, so why would you attempt this with macronutrients?

4- Become aware that food is more complex than numbers– We often over obsess hitting a caloric goal or macronutrient goal, forgetting that food is a lot more complex. For instance, lollies and fruit often have similar calories; however, fruit has vitamins, live enzymes, and fiber, making it beneficial to the human body. If counting calories and/or macros is your thing and it works for you, that’s great! Just think a little deeper when making food choices — consciously choose the option that’ll be easier on the body and serve as a long-term benefit!

5- Hydrate, hydrate, & hydrate some more– There is often a strong emphasis on consuming 8 cups of water per day yet no one factors individuality into the equation. Although it is difficult to calculate the exact amount of water one body needs it is easy to follow a few of these simple guidelines to ensure more adequate consumption; for each cup of coffee and/or alcohol consumed throughout the day have 2 cups of water (on top of the 8), and for every hour of excess sweating, add an extra cup of water! This will allow us to not only support the bodies hydration needs but also make up for lost fluid.

6- Eliminate the middle man– eat the most whole source of all foods, the less processing the better. For example, a small handful of almonds is a lot less processed than an almond granola bar. Additionally, there are less preservatives, sweeteners, and even packaging (may as well help out the environment where we can). Whole foods are easier to digest as our bodies are made to breakdown food from the environment.

7- Rest Day– like our muscles, our digestive system needs rest. That being said, an entire day of fasting is a little much for a first timer! I suggest trying to avoid food until noon one day a week. This will allow your digestive system to finish all the hard work it has been working overtime for, and have a quick break!

It is difficult to make all these adjustments overnight, so give it time, be easy on yourself, become aware, and enjoy the process!

If you have any questions, or would like to talk, feel free to come have a chat with me at TGF J

Chanelle xoxo

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