Women’s Health Part II - Pam and Nutrition Expert, Allison Thibault!
New Jersey’s Top Nutritionist, Allison Thibault is back to continue the conversation about women's health. Allison is a Licensed/Registered Dietitian Nutritionist & Founder of VivaTotalHealth. Today we are talking about weight gain--a new study shows that the average American gained 29 pounds during quarantine! Yikes! This is so much stress on the body!
Please join me on my personal food journey. This week we are talking about good eating habits, fiber and your digestive system, supplement recommendations and of course, spirituality!
You won't want to miss this important conversation! Grab a pen and paper and take a listen to the accompanying podcast episode linked below.
Simple, joyful, fun.
Pam xx
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How important is it to have personal connections with others at meals?
Scrolling on the phone or watching tv can actually cause us to overeat. Digestion is an important process, it is how we nourish our bodies! Taking your time eating, chewing well, and paying attention to what is right in front of you are important parts of the experience you don’t want to miss!
You may want to try sitting in your dining room and lighting candles when you have your meals. This sends the message the this is sacred time.
Let’s talk about the digestion system
… and the steps our food goes through from mouth to anus.
1. Saliva: Did you know your enzymes are starting the process of digesting your food as soon as you smell it? Chew all of the food that enters your mouth into small bits and pieces to allow for optimal breakdown absorption of the important nutrients and minerals inside of the food. Your stomach does not have teeth and needs the support from your chewing to be able to further break down food and start the process of nutrient absorption and assimilation.! Chew each bite of food at least 20-30 times and/or allow the food to sit in your mouth for at least 30 seconds to allow the digestive enzyme, amylase, to break down carbohydrates. Interesting fact: people who chew fast and eat very quickly are at increased risk to have higher blood pressure.
2. As food moves into the stomach, this is where protein is broken down. The digested and broken down food slowly moves into your small intestines where fat is broken down and absorbed. Along the intestinal tract (small, large, and colon) is where the magic happens. This is where most vitamins and minerals are absorbed and provides nourishment. The nutrients are absorbed along the intestinal tract and sent to where they need to go.
3. Adequate consumption of fiber in your diet is important for healthy blood sugar maintenance, excretion of waste products and excess hormones, and binds to whatever is in your gut that your body does not need.
4. Should you take a probiotic? This is recommended per individual status and should be discussed with a a medical professional (preferably a medical doctor) or dietitian that specializes in gut health. This can save you a lot of time and money.
5. Be open to others who have knowledge that surpasses your own. I think this is how we can grow and get stretched out of our comfort zone.
6. Know what a regular bowel movement is! Ideally, bowel movements should occur at least 1-3 times EVERY day.
Proteins, Oat Fiber and Supplements, Oh, my!
Adding Proteins: Protein intake is based on the needs of the individual. At least 20-30g of protein at each meal is a good place to start. Fish, eggs, protein shakes/smoothies, and chicken are great choices, along with red meat sparingly. Vegetarian sources such as whole grains, beans, nuts and seeds are great as well. Expand your horizons and know that there are easier ways of getting protein in the diet. Try canned salmon, given it is a great source of protein and omega-3s and has 30% more calcium vs fresh/frozen. Try adding it to stir fry for a quick and easy dish. Tofu and Tempeh are some other great choices!
Omega 3’s: Chia, Hemp and Flax seeds can all be added to your foods, and are ideal choices given their health benefits. You should have these every single day, as they can help reduce the risk of disease.
Collagen protein powders are tasteless and you can add these to yogurts, smoothies or almond milk alongside your meal. Brand recommendations below.
Links and more
Supplements: Allison recommends Pure Encapsulations and Nordic Naturals - Arctic Cod-liver Oil- D is a great one!
Don’t forget to drink your water to help aid in digestion, support weight loss, healthy hormones, glowing skin, mood, metabolism, and a healthy gut microbiome.
*** These are only suggestions. Please discuss any changes to your diet with an integrative doctor or dietician that specializes in gut health.
More With Allison!
Part One: Check out Part One of the Woman’s Health podcast episode and the blog.
Part Two: Read the accompanying Podcast for this blog here!
Contact Allison
Website: Viva Total Health
Simple, joyful, fun!
-Pam xx