Monday, July 25th, 2011
The school year has finally finished, the sun should be shining brightly and many of us will have holiday plans on the horizon. Whilst all this sounds like ‘heavenly bliss’ getting to the point of relaxing on the beach can often prove to be quite stressful with packing, sorting out the currency, arrangements for family pets etc. Furthermore when we actually get to our exotic destination of choice we have other factors to consider such as coming into contact with different germs and bacteria. Therefore it is also important we plan ahead for the potential dreaded ‘Delhi belly’ to help prevent this and to ensure we get a well-deserved break.
Why not try the following steps to help your digestive health and you can enjoy your trip away in paradise:
- Top up on good bacteria before you go: This can be done by increasing your consumption of prebiotics such as fruit and vegetables and also probiotics.
- Don’t overindulge on the food: Visiting different countries means you will be exposed to many dishes you may not get at home. Whilst this is very exciting our digestive system may not be used to some of these combinations of food. You should aim to be sensible with your choices however don’t be discouraged from trying new things.
- Go easy on the alcohol: When we are abroad we may tend to consume more alcohol as we don’t need to be thinking about getting up early for work the following morning. Whilst it sounds exotic having cocktails by the pool or beach ensure you also keep drinking sufficient water so as not to become dehydrated. Did you know that we are dehydrated way before we are even thirsty?
- Work in some exercise: Exercise is always a healthy part of any schedule, even when you’re traveling. Exercise can help ward off constipation, not to mention burn off some of those extra calories you might be taking in. Why not try swimming a couple of lengths of the pool before the end of the day or take a nice long stroll along the promenade after dinner.
- Pack your medications: Whilst we can prepare our digestive health to ensure we do not become ill on our holiday, sometimes it is impossible to prevent. Therefore it is important that you bring the essential medication such as heartburn, constipation, or diarrhoea tablets.
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Monday, June 27th, 2011
Whether we buy lunch or bring a pack lunch to work, due to convenience and lack of thought, what we eat can become rather boring, monotonous and not necessarily stimulate us nutritionally. This could result in our cognitive performance diminishing and we may struggle to get through a long afternoon of meetings/work in the office.
Why not try some of the suggestions below to help us stay alert, contribute to our five a day and of course …… help with our digestive health.
- Apricot, raisin and roasted vegetable wholemeal cous cous – This will contribute to your five a day, is filling and the wholemeal cous cous will also not only add texture but also increase your fibre intake, improve overall digestive health and keep us fuller for longer.
- Mexican bean salad – The spices used add vibrant flavours to quite bland ingredients as well as being a good source of fibre.
- Banana and Blueberry muffins – Try using wholemeal flour instead of refined or white flour. This help to increase our fibre intake, add texture to the muffins and most importantly help keep our bowel movements regular. The banana will provide us with a source of potassium and blueberries, which are known to be a ‘Super food’, are packed with antioxidants and vitamins such as C and A.
- Zucchini Muffins – Yes, this sounds an unusual combination however savoury foods often make delicious ‘guilt free’ treats. Why not experiment and try other vegetable combinations. It will definitely be a fun way in aiming to achieve your five a day.
Tags: antioxidants, digestive health, fibre, superfood
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Monday, June 20th, 2011
Strawberries – They contain more vitamin C than oranges, are high in fibre, low in calories and a good source of folic acid.
Blackberries – Good source of folate and vitamin E. Studies show that blackberries may reduce the risk of heart disease and inhibit colon cancer.
Raspberries – High in antioxidant vitamin C and dietary fibre.
Blueberries – High in vitamin C. an essential antioxidant, giving enhanced immunity against disease, promoting healing and keeping gums healthy. High in dietary fibre. They keep our digestive system in good working order. An essential acid for the development of nervous system in the unborn child
All of the above berries are high in antioxidant and dietary fibre, which will contribute to a healthy gut.
Why not give the below recipe a go this summer…
Grilled Summer Berry Pudding
Ingredients
- 4 slices of white sliced bread, crusts removed
- 85g golden caster sugar
- 2 tsp cornflour
- 200g / 8oz tub low-fat fromage frais
- 300g mixed summer berries
Method
- Preheat the grill to high. Lay the slices of bread slightly overlapping in a shallow flameproof dish. Sprinkle about 2 tbsp of the sugar in an even layer over the bread and grill for about two minutes until the bread is toasted and the sugar is just starting to caramelise. Mix the cornflour into the fromage frais.
- Pile the fruit down the middle of the bread and sprinkle with 1 tbsp of the sugar. Drop spoonfuls of the fromage frais mixture on top, then sprinkle the rest of the sugar over evenly.
- Put the dish as close to the heat as you can and grill for about 6-8 minutes, until the fromage frais has browned and everything else is starting to bubble and turn juicy. Leave it to sit for a minute or two, then serve hot, spooned straight from the dish.
Enjoy a refreshing summer!!
Tags: antioxidant, dietary fibre, digestive health, immunity
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Tuesday, June 7th, 2011
Holidays planned? Or staying in the UK? Whatever your plans may be, it will be good to maintain a healthy gut as you wouldn’t want the likes of diarrhoea, constipation, heartburn or bloating ruining your holiday! A few lifestyle tips to consider so you can enjoy and relax during your time off!
- Top up on fibre intake – try to eat more high-fibre cereals or dried fruits, which can help digestion and reduce constipation. For a healthy bowel, you need a variety of fibre such as wholemeal bread, brown rice, fruit and veg, beans and oats.
- Stay hydrated – drink plenty of fluids, especially water. It encourages the passage of waste through your digestive system and helps soften stools. Fibre acts like a sponge, absorbing water, and without fluid the fibre can’t do its job, causing constipation.
- Reduce fat intake – fatty foods, such as chips, burgers and fried foods, are harder to digest and can cause stomach pain and heartburn. Cutting back on greasy, fried foods eases your stomach’s workload. Try to eat more lean meat and fish, drink skimmed or semi-skimmed milk and grill rather than fry foods.
- Be prepared – if you’re travelling visit your GP beforehand to see if there are any vaccinations you may need to have before travelling to your chosen destination. Probiotics are so-called ‘friendly bacteria’ that also occur naturally in the gut and have been linked to all sorts of health benefits, including helping irritable bowel syndrome and traveller’s diarrhoea. You can also consider prebiotic foods in your diet such as asparagus, onions, and artichokes.
- Stay active – long periods of inactivity can make the digestive system sluggish so if you’re travelling on the plane do your leg exercises as suggested in your flight handbook or walk up and down the aisle every so often. When you’re relaxing by the pool or lying on the sun loungers, get up and move around every hour.
Tags: bloating, constipation, digestion, fibre, holiday health
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Monday, May 23rd, 2011
So we are approaching the last week of May already; doesn’t time fly? But the great news for many of us is that we’re now getting in to festival season!
There are festivals taking place all over the UK and Europe in June, which is great for all the lovers of music and culture out there…but don’t forget that many of the elements of a festival (lack of sleep; changes in diet; availability – or otherwise! – of decent toilet facilities) can play havoc with the digestive system – and therefore overall health.
So this year, follow our mini festival ‘survival guide’ and enjoy the carnival atmosphere whilst maintaining good gut health:
- Burgers, sausages, kebabs and similar greasy foods are not going to please your stomach so try to find a healthier option where possible. Fatty foods are not great for your digestive system so why not try a healthy alternative; what about falafel in pitta bread with salad? You may be surprised to discover that there are healthy food options available at most major festivals.
- As you are more than likely to be on the go from one band to another, take some snacks that you can easily fit in your bag such as fruit or cereal bars. Both are great for snacking on throughout the day, and will help eliminate the need for unhealthy snacks such as greasy chips!
- Know your limits with alcohol. Excessive alcohol irritates the stomach, so it can lead to nausea, cramps, abdominal pain and diarrhoea. Try alternating alcohol with soft drinks and make sure you set yourself a limit.
- Make sure you take your own tissues, toilet roll, wet wipes and antibacterial hand wash – those regular festival-goers amongst you know the toilet cubicles can be a real breeding ground for germs!
- Help prepare your digestive system for the festival experience by taking extra care over your diet before you head off. A number of ‘festival factors’ such as dehydration, inactivity and differences in eating habits can upset the gut flora, so ensure you eat as healthily as possible in the run up to and during the festival – see the Good Gut Food page for more information and top tips.
Image courtesy of Salvatore Vuono / FreeDigitalPhotos.net
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