5 Ways to improve your digestion

The processes of digestion—or the breakdown, absorption and assimilation of the food that we eat—is a vitally important piece of the puzzle that determines what nutrients we actually receive from our food and how our body uses those nutrients as fuel. No matter what symptoms we are experiencing, we could all use some help optimizing our digestive functioning because it has such a big impact on our overall health.

Watch the video below, listen to the audio on the podcast or read on to learn why healthy digestion is so critically important (especially if you have an autoimmune disease) and 5 simple ways to improve yours!

1. Track Your Symptoms

Before you begin, you want to get a good sense of where your digestive system is at. Are you constipated? Are you experiencing symptoms of gas, bloating, fullness or heartburn after meals? Using a food and symptom journal to track your symptoms and bowel movements is a great way to understand more about how your digestive system is functioning so you know how to best support it.

2. Slow Down & Chew Your Food Well

When we simply look at or think about food, it activates the production of saliva, stomach acid and enzymes which are needed to properly break the food down. If you're eating on the go or in front of the computer your body is not ready to start this process of digestion, so it's not going to effectively break things down which can lead to other health issues downstream.

If you're experiencing issues such as bloating, burping, heartburn or nausea after meals, simply try chewing your food very well. Aim for 20 chews per mouthful and see how you do!

3. Optimize Your Stomach Acid

The pH or level of acidity in our stomach is meant to be between 1.5 and 1.7, which is very acidic, because we need to break down all of the food that we eat into a form that can be absorbed by our small intestines. Contrary to popular belief, many cases of heartburn or acid reflux are not caused by the overproduction of stomach acid—but rather from having too little stomach acid. If you’re noticing indigestion, undigested food particles in your stool or heartburn, it could be a sign that you need some digestive support.

Try drinking one of the following before meals:

• 8oz glass of water with a generous squeeze of lemon

• 1/4 cup of water with 1 tablespoon apple cider vinegar

If you feel burning in your stomach or esophagus when drinking lemon or vinegar water, proceed with caution and consult with a practitioner, as it might be a sign that you have some inflammation and tissue damage, and need some soothing supplements or herbs prior to starting. It’s always about finding what works for you and not following a one-size-fits all protocol.

4. Hydrate!

Our digestive system needs water to function properly. Dehydration slows down our digestion and our stools become harder to pass. A good guide is to divide your weight in half and drink that many ounces per day. (Ex: If you’re 160lbs you would aim for 80oz of water per day.) This will vary depending on your individual needs, climate and exercise.

5. Repopulate the Gut with Probiotics

Having a good balance of beneficial bacteria in the gut is crucial for the overall functioning of the digestive system! Depending on your individual needs, you can bring in a probiotic supplement or eat probiotic-rich foods. I like to incorporate fermented veggies, kimchi, sauerkraut and drinks like beet kvass or low sugar kombucha! With probiotics you’ll want to start low and buildup slowly to find what works for you.

It’s advised to work in conjunction with a practitioner to help you apply this information, so if you need more support, email me at info@christinatidwell.com or book in a free 30-minute discovery session to chat more >>

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Are you dealing with symptoms of chronic fatigue, brain fog, autoimmune disease, pain or digestive issues?

You’ve gone to doctor after doctor. You’ve received some answers, have started on medications and notice some relief (thank goodness!) but are still left feeling exhausted, stressed, inflamed and not fully yourself?

Or maybe every test has come back “normal” and your practitioners have told you that there isn’t anything they can do, to come back when things get worse, or to simply manage your stress better?

If yes, then you are someone who would benefit form 1:1 holistic health coaching.

Health coaching is a necessary extension of the health care system in that together we have more time to uncover issues, implement strategies and assess outcomes together. Autoimmune disease is complex and to address it we need to come at it from all angles (pharmaceutical therapies from your doctor while also focusing on root cause factors like gut health, diet, sleep and stress). I offer accountability, a knowledgeable resource and most importantly support.

I always offer free 30-minute discovery sessions to get clear on your major health concerns and what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.

LIVE WELL PODCAST | EP #27 - How to create a morning ritual that works with Cass O’Neill

Cass O’Neill is a yoga instructor and empowerment life coach who’s hooked on all things that light her soul on fire - movement, writing, & sharing and speaking truth. She wants to connect and share with all walks of life over what lights them up and makes them feel alive.

She’s a chaser of the light, believer in magic and lover of vulnerability. She believes that life really begins with a simple ‘yes’ outside of your comfort zone, out of the normal monotony of life.

I’m excited to have her on the podcast today talking about how a simple morning ritual can bring you greater calm, clarity and energy. Tired of hitting the snooze button every morning and feeling behind before your day even gets started? Tune into this insightful episode and learn how to start your day off right!

LISTEN BELOW (AND DON'T FORGET TO SUBSCRIBE SO YOU'LL NEVER MISS OUT!)

Click here to listen in iTunes

Click here to listen in Stitcher

Or if you’d like to play the episode right now in your browser, use the player below:

Show Notes:

• 0:00 Introducing Cass O’Neill yoga teacher, motivational speaker and empowerment life coach

• 0:58 Cass tells us more about her unique path to life coaching

• 2:45 How saying no to things that weren’t in alignment freed up space for inspiration to come in

  • “In our society we think you have to do more, but really you have to do less and be more to create the space you need.”

• 6:30 “How do you battle the “just 5 more minutes voice” that tells you to keep hitting the snooze button?”

• 6:50 Why would you want to incorporate a morning ritual in the first place?

  • What will a morning ritual give me?

  • Create a structure that equals the resistance

• 10:40 What Cass’ morning ritual looks like

• 17:15 Why bringing “feeling” into your morning routine makes a difference

• 20:00 Ideas for creating your own morning ritual

  • Why having an accountability partner can be helpful!

• 23:30 How will this morning ritual help me?

• 29:30 How to connect with Cass

• 31:05 Outro

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If you loved this episode, I'd be honored for you to give me a rating on iTunes. This helps me to get content out to others who are interested in getting control of their health through diet, lifestyle shifts and personal empowerment.

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Are you dealing with symptoms of chronic fatigue, brain fog, autoimmune disease, pain or digestive issues?

You’ve gone to doctor after doctor. You’ve received some answers, have started on medications and notice some relief (thank goodness!) but are still left feeling exhausted, stressed, inflamed and not fully yourself?

Or maybe every test has come back “normal” and your practitioners have told you that there isn’t anything they can do, to come back when things get worse, or to simply manage your stress better?

If yes, then you are someone who would benefit form 1:1 holistic health coaching.

Health coaching is a necessary extension of the health care system in that together we have more time to uncover issues, implement strategies and assess outcomes together. Autoimmune disease is complex and to address it we need to come at it from all angles (pharmaceutical therapies from your doctor while also focusing on root cause factors like gut health, diet, sleep and stress). I offer accountability, a knowledgeable resource and most importantly support.

I always offer free 30-minute discovery sessions to get clear on your major health concerns and what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.

SPAGHETTI SQUASH + MEATBALLS RECIPE [GF + AIP]

This is such a warming, comforting dish that keeps you satisfied and full! If following an AIP diet you have the option to make the no-mato marinara sauce or simply dress it with olive oil and seasoning.

SPAGHETTI SQUASH + MEATBALLS [GF + AIP]

Ingredients

1 spaghetti squash

2 pounds of organic, grass-fed ground beef or ground turkey

Garlic powder

Dried oregano (you can also use this amazing AIP friendly spice mix >>)

Salt to taste

(if making the no-mato sauce)

1 tbs Coconut oil

1 yellow onion, chopped

2 garlic cloves, minced

3 medium carrots, chopped

1 small beet, chopped (ok to leave the skin on)

1/2 cup water

1 tablespoon fresh lemon juice

Directions

For the spaghetti squash:

Cut the spaghetti squash in half. 

Scoop the seeds out (if you tolerate nuts and seeds, save and bake them with oil and salt for a great snack!)

Drizzle with olive oil and place skin side up in baking dish.

Place squash in the oven and bake at 400 degrees (F) for about 40 minutes or until you can pierce the skin easily with a knife.

Using a fork, shred the squash into spaghetti!

For the meatballs:

Combine turkey, garlic powder, oregano and salt in a bowl.

Form mixture into meatballs.

Place the meatballs on a baking sheet lined with parchment paper.

Bake for 20 minutes at 400 degrees (F) or until cooked through.

For the no-mato sauce (makes 2.5 cups):

Melt the coconut oil in a large pot over medium heat.

Saute the onions until they’re tender (about 10 minutes).

Add in the minced garlic and saute until fragrant.

Add in the carrots, beet, and water and bring the mixture to a boil.

Cover and lower the heat to a simmer, cooking until the carrots and beets are tender (about 30 to 40 minutes).

Transfer the mixture to a blender (careful, it’s hot!), add the salt and lemon juice, and blend until smooth.

combine spaghetti squash, meatballs and sauce into a big bowl and enjoy!

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Want some more gluten-free, AIP recipes? Get my 7-day AIP meal plan for free by clicking here! >>

In my free Autoimmune Paleo Batch Cooking Meal Plan you’ll receive: 

+ 7 day meal plan
+ Step by step instructions for how to cook an entire week’s worth of food in just two, 2-hour sessions (life changing)
+ Grocery lists
+ Twelve of my favorite, easy, AIP compliant recipes!

Enjoy making delicious and nutritious meals in way less time.  

The 5-Minute Meal [GF + AIP]

I truly believe that cooking for yourself doesn’t have to be complicated, fancy or stressful. Here’s a great “5-minute meal” that checks all the boxes - quick, healthy, and satisfying.

The 5-Minute Meal [GF + AIP]

Ingredients:

Rotisserie chicken

Roasted sweet potato (can use this Root Vegetable recipe or simply use sweet potatoes. I make a batch of this at the start of the week and throw them into bowls for lunches!)

Sautéed kale

Fresh parsley

Olive oil drizzled on top

Directions:

Throw everything into a bowl and enjoy!

So. Good. And. Simple.

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Want some more gluten-free, AIP recipes? Get my 7-day AIP meal plan for free by clicking here! >>

In my free Autoimmune Paleo Batch Cooking Meal Plan you’ll receive: 

+ 7 day meal plan
+ Step by step instructions for how to cook an entire week’s worth of food in just two, 2-hour sessions (life changing)
+ Grocery lists
+ Twelve of my favorite, easy, AIP compliant recipes!

Enjoy making delicious and nutritious meals in way less time.