Sandrine Olmi

5 tips to boost your digestion this December and beyond.

December 4, 2019

HEALTHY DIGESTION

During the festive season, food temptation is everywhere. Meals tend to be much larger than normal and you may be offered food you don’t normally eat. This may cause heat burn, indigestion, bloating and pain. Find out how you can boost your digestion to feel good during the festive season.

Eat calmly

Hopefully, while you are eating your Christmas dinner, you will be enjoying lovely conversations with friends and family around the dinner table. If you are organising the meal, allow yourself some time to eat calmly, remembering to chew food well. Chewing activates the production of stomach acid which is required to break down food. When food is eaten too fast, it is not broken down properly by the body and the nutrients from the food cannot be fully absorbed. This may be the cause of acid reflux, indigestion, bloating or gas.

Drink water before meals

Sipping a little bit of water during a meal is ok but if you want to boost your digestion then it is best to drink water before a meal or 2 hours after. Research shows that following this advice helps with digestion and with the absorption of nutrients. Water also delivers important nutrients to all of our cells, especially muscle cells, reducing muscle fatigue and it helps you feel full longer. This may be a good thing if you are trying not to eat too much.

Boost your digestion with bitter herbs

The use of bitters to help with digestion is a very old practice used around the world. The taste of bitter on the tongue stimulates the brain to release digestive juices in our stomach. At the same time, the taste buds stimulate saliva to release enzymes. Eating salads such as rocket, radicchio or chicory at the start of a meal is real helpful. Otherwise, drinking teas or tinctures that contain herbal bitters before a meal is another alternative to boost digestion. Herbal tinctures are concentrated plant remedies that are better assimilated by the body than dried herbs and capsules. Simply add the recommended amount of drops in a glass of water and enjoy before a meal. Viridian offers an Organic Digestive Elixir which is made with peppermint, fennel, gentian and angelica extracts.

Interesting fact: the history of bitters originated from the 1880s and is linked with that of the cocktails when bartenders discovered that bitters made the often harsh alcoholic beverages more enjoyable.

Eat the rainbow and other high fibre foods

According to the British Nutrition Foundation, in the UK most people do not eat enough fibre (the average intake is 17.2/day for women and 20.1g/day for men). The recommended average intake for adults is 30g per day. Fibre plays a key role in the digestion process. Insoluble fibre in particular found in wheat bran, nuts, beans, green beans and potatoes, helps speed up the time it takes waste to pass through the digestive tract, which prevents constipation, bloating and indigestion. To increase your intake of fibre, go for a wide variety of vegetables, beans, nuts, fruits, and whole grains.

Get some fresh air and move your body

Any physical activity will help with digestion. It is not uncommon to spend long period of time sitting on the sofa, chatting or watching the television during the festive season. When we have eaten, the body receives a surge in glucose. The hormone insulin instructs the body to either use the glucose for energy or to store it in your muscles, fat cells, and liver for later. If the body already has too much glucose, this can cause various health problems. When we move our body, our muscles use up some of the glucose. Even a 10 minutes’ walk can make a big difference. Why not organise a family walk after your big meal?

Now the festivities can start. December is a busy month with many activities in the diary. As well as following the tips above, it is important not to let stress take over. Allowing yourself a few minutes to breathe, drink a cup of tea and eat well is going to help you sustain that much needed energy. And most importantly, have fun! Happy festivities.

NUTRITIONIST, SURREY AND LONDON

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3 nutrition tips I learned from my mother

March 28, 2019

Nutrition tips

Happy Mother’s Day to all the mums out there. However you decide to spend the day, I hope it will be in good company and in a relaxed environment. Whatever you do and eat, enjoy your special day.

I am so pleased to be able to share with you 3 nutrition tips I learned from my own mother. My grand-mother was a wonderful cook and so is my mum. Since I moved country, my cooking is a little different from my mother but I have learned some great tips from her which I intend to pass on to my daughter.

1. Family first

When it comes to eating, company makes a big difference. Whatever your choice of food, eating in company makes the experience more enjoyable and rewarding. Children love to copy their parents. Therefore, by eating together not only you encourage good communication, you are also showing them how to enjoy food and each other’s company.

2. Everyone gets involved

I remember watching my mother prepare food in the kitchen. In fact this was a daily occurrence. Although she was a little protective of her kitchen, myself and my brothers were allowed to help out and watch her. How very inspiring to see simple yet really delicious dishes leave the kitchen to go on our dinner table!

3. A bit of everything is good for you

Coming from a nutritionist, this may surprise you a little but I really do believe it. Our bodies are designed to assimilate a very wide range of nutrients. By eating a varied diet, we are providing our body with the fuel it needs to work well. In France, a lunch will consist of several courses including cheese and a pudding on Sunday. As children, we learn that eating a bit of everything is tasty and enjoyable. A good relationship with food from an early age is an excellent foundation for a happy life.

Did you know that the human body is biologically designed to receive pleasure from food?

This Mother’s Day and every day of the year, why not make peace with food. Forget the good and the bad. There is a time and place for all foods. Enjoy the moment.

To book a session with Sandrine, visit her directory page below.

5 foods to eat when you are feeling exhausted

December 13, 2018

Tired?

Do you struggle to get out of bed in the morning? Do you feel lethargic around 3pm most days? Let’s face it; our schedules are not going to change soon. We want to live life to the full, right? And our body is doing a great job at keeping us breathing, sleeping, eating, working etc., but at times it can struggle to keep up and we need to recharge.

If we don’t replenish our body with vitamins and minerals it needs, this may lead to exhaustion. As a Nutritional Therapist and a working mum myself, I will share 5 foods that have helped me get through this extreme tiredness caused by our jammed-packed lifestyle.

Brain power

Some of us may experience forgetfulness, lack of concentration or poor memory. This is normal as the most energy-consuming organ is actually our brain. So in order to feel energised, we need to feed our brain with the fuel it needs. Foods such as sardine, mackerel, walnuts and flaxseeds all help support our brain functions. WebMD has a list of foods for a healthier brain.

Make friends with carbs again

The bran and the germ (included in wholegrain bread) found in a grain of wheat contains B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals all essential when feeling fatigued. Choosing wholegrains instead of foods made with highly processed white flour will increase your nutrient intake. To maintain a constant level of energy, it is best to consume some wholegrains at every meal combined with some protein and vegetables. Recommended wholegrains include quinoa, buckwheat, brown rice and oats.

Power up with legumes

Beans and lentils are real powerhouses. If they haven’t got their own space in your pantry yet, now is the time to reconsider. All legumes including chickpeas, kidney beans, black beans, butter beans, peas, soybeans, and all types of lentils provide fibre, protein, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous. Not only will they provide you with energy, they may also help with weight management. Lentils are very quick to cook. If you are too busy to cook beans and chickpeas from scratch you can buy them in jars or pouches.

Destress with Magnesium rich food

After a very stressful period, you may find yourself feeling exhausted. That is because stress robs you of your energy and of your magnesium supply. Magnesium is a nutrient required to convert carbohydrates, fats and protein into energy. Foods rich in magnesium include green leafy vegetables (spinach, kale, rocket), banana, avocado, legumes, seafood, pumpkin seeds, almonds and dark chocolate (70% cocoa minimum) to name a few.

Pimp your water

Poor hydration is often the number one cause of fatigue. I like to start the day with a mug of warm water with the juice of half a fresh lemon for added vitamin C. I drink this with a glass straw to protect the enamel on my teeth. I also keep a water bottle in my bag with added cut up fruit to make it a bit more interesting.

Finally I love drinking green tea. This wonderful ingredient contains high amounts of polyphenols, which are potent antioxidants. And according to research, the combination of caffeine and L-theanine, the relaxing amino acid in green tea, may have benefits for memory and reducing the decline in cognitive function as we get older. Visit Yoga Energy for ways to pimp up your water

There are many reasons why you may be feeling exhausted. It could be a nutrient deficiency, an illness, stress, hormone imbalance, digestive issues to name a few. If you feel that your diet is balanced but you still feel tired, you may want to investigate further with your GP or a Nutritional Therapist.

AUTHOR: SANDRINE OLMI

NUTRITIONAL THERAPIST, SURREY

Sandrine Olmi is a qualified Nutritional Therapist and a Certified Mind Body Eating Coach. She specialises in Women’s Health with a focus on Nutrition for New Mums. To book Sandrine, visit her directory listing below.

https://www.thelunahive.com/5-things-avoid-menopause/