Why does flying make our gut unhappy?

Any travel plans in the near future? Do you tend to get gassy, bloated and/or constipated while traveling? I do (and I know I am not alone). So, why is that?
 
When we fly, gasses expand in the gut by about 30%. So, whatever gas is in your gut already as you board the plane and/or influenced by the food/drink choices you make before and during your flight is likely to put more pressure against the bowel walls as altitudes rise. You’ve probably seen how your bag of chips is close to exploding at higher altitudes – the same is happening in our gut! The increased gas can be a culprit for bloat and gas/flatulence and affect motility. Other reasons why flying and traveling in general increases our gut discomfort is because we are:

• Sitting for long periods of time with minimal movement.

• Probably holding our farts (or at least most are ;)

• Our bowel and diet routine get discombobulated, and you might miss your poop opportunity or eat less fiber and/or be less hydrated while traveling. 

So, what do you need to do to mitigate all this?These are 7 tips to help you fly and travel your best.

1.Be mindful of behaviors that insert air into the gut such as mouth breathing, drinking from a straw, chewing gum, or carbonated beverages. Stick to flat drinks.

2.Eat a low FODMAP diet for a day or two prior to travel and during your flight. Certain foods are known to ferment (ie create gas) in the gut more than others. These include legumes (beans and lentils), onions, garlic, cauliflower, Brussels sprouts, lactose-containing dairy, inulin-containing products like high fiber bars, apples, pears, or sugar free products using sugar alcohols such as sorbitol. By following a low or lower FODMAP diet for a couple of days you will reduce air produced in the gut and feel better while you fly. More onBloating hereandcheck out my FODMAP video on Insta.

3.Take a walk during your flight or at least work on your posture while sitting. Not moving our bodies or being crunched over for hours can reduce the flow of food AND gases through the gut creating pockets of air that can be painful. Moving your body or even lengthening your torso can help.

4.Pass that gas. Don’t hold it in. 

5.Advocate for slower mornings and stick to your bowel routine. This might look like getting a later flight or waking up a little earlier to give yourself time to relax, drink your coffee and poop before traveling. 

6.If you know you get constipated while traveling, be prepared and bring a poop kit. Include chia seeds or a fiber supplement, magnesium, stool softeners, etc. DO NOT wait until you are miserable to do something about it.

7.Take simethicone, known asGas-X, before and during your flight, as needed. It helps break down gas bubbles into smaller particles that reduce pressure within the gut. It’s an over-the-counter med that is very safe.

Feel free to share with fellow flyers and let me know whether these tips were helpful!

Alanna

Homemade Gruesli

If you haven’t already, try this gruesli. It’s the perfect mix between crunchy/sweet granola and protein-packed muesli. It can last in the fridge for months! It is also low FODMAP, if you keep each serving to about 1/4 to 1/3 cup in one sitting, in account of the dried fruit. Did I mention that it’s also so easy to make that your kids can help? Check out this cuteness.

INGREDIENTS:
- 2 tbsp hot water
- 4 tbsp maple syrup
- 4 tbsp olive oil
- 1 tsp vanilla extract
- 1/4 tsp of sea salt
- 1/2 tsp pumpkin pie spice
- 1.5 cups of rolled oats
- 1/2 cup pecans
- 1/4 cup coconut flakes
- 1/3 cup raisins and cranberries

TO MAKE:
1) Preheat the oven to 350F and line a large baking sheet with parchment paper. My favorite is @ifyoucare_usa
2) In a bowl (love this one from @materialkitchen, very kid-friendly), mix water, maple syrup, oil, vanilla extract, pumpkin spice, and sea salt.
3) In the same bowl, add and mix rolled oats and then nuts.
4) Bake in the oven for 8 min then rotate the tray and bake for another 8-10 minutes, until golden.
5) Allow gruesli to cool for ~10 minutes and add dried fruit.
6) Store in a sealable container once it’s completely cooled. Keep it in the fridge and enjoy!

Lactose vs. Dairy Intolerance

Lactose intolerance means that your body has a hard time breaking down lactose, which is the sugar in milk and other dairy products. Lactase, the enzyme that breaks down lactose, naturally decreases in adulthood and is especially low in certain populations, but that doesn’t mean that your body can’t break down some lactose.
 
If you are following a dairy free diet because of a lactose intolerance diagnosis, keep reading! Two things I want you to know:

1. The lactose load that is provided during the hydrogen breath test is closer to 25-50 grams of lactose. The likelihood that you are ingesting that amount in ONE sitting through food is very low. By personalizing your lactose intake, you might find you can tolerate more than you thought. 

2. Your lactose tolerance changes over time. Certain diagnosis also put you at a higher risk for intolerance such as food poisoning, SIBO, or celiac. Note: some conditions are short term or require another intervention to heal.

Lactose content also differs hugely in dairy products. A good rule of thumb is: if the dairy is hard, aged, and/or contains live cultures (ie yogurt or kefir), there is a good chance it is low/lower in lactose. Check out below for more details and tips.

HIGH LACTOSE FOODS include sweetened condensed milk, milk or chocolate milk, sheep milk, eggnog, ice cream. Ranging from 6-20 grams of lactose per serving.

MEDIUM  LACTOSE FOODS are yogurt, Greek yogurt, cottage cheese, American cheese, half & half, kefir, mozzarella, or ricotta cheese. Ranging from 1-6 grams of lactose per serving.

VERY LOW TO NO LACTOSE CONTAINING FOODS are hard, aged cheeses such as cheddar, gouda, Colby, Havarti, pecorino, parmesan, Swiss, soft/aged: blue, camembert, brie, feta, goat cheese, cream cheese, sour cream, whipped cream, butter, whey protein isolate, and nutritional supplements such as Orgain or Ensure. Usually having less to 1 gram of lactose per serving.

Other suggestions:

• Spread out your lactose throughout the day and gauge tolerance as the day progresses, since this might be a load issue rather than a specific food issue.   

• For high-to-medium lactose dairy products, choose “lactose free” and/or choose plant-based products made with soy, oat, almond, to mention a few.

• When eating out, take a lactase enzyme with your meal. This will provide added digestive support in case there is more lactose in the meal than you anticipated.

If you decide that dairy free is the best choice for you, make sure you find optimal replacements of calcium, vitamin D, and protein, since dairy can be a good source of these. This is achievable with proper guidance.
 
My goal is to widen your eating options and only avoid foods that you need to. Educating yourself in the intricacies of lactose vs. dairy will empower you to make better choices, increase variety in your diet, and maintain a happy belly.   

Let me know if you have any other questions and thank you for reading!
Alanna

7 Strategies To Improve Digestion Without Overly Restricting Food Choices

STOP! Before you start eliminating ALL foods because of recurrent gut issues (cramping, bloat, loose bowels, pain, etc)… please consider the 7 tips below. Working on general strategies like this can really improve your outcome without overly restricting your food choices. If you need additional support, make sure to schedule your complimentary discovery call and learn about my one-on-one nutrition counseling programs.

TIP 1. Are you eating consistent meals throughout the day? And no, unfortunately, coffee is not a meal.

• Your eating schedule may differ day to day, but generally, we should all be eating ~ 3 meals a day and ~1 to 3 snacks based on our exertion, hunger, and needs (may be physical or emotional).

• Try to avoid most of your meals towards the latter part of the day, especially very close to bedtime. That can have a negative trickle effect the next morning.

Tip 2. Make sure you are hydrating properly throughout the day, ideally WITH meals. And nope, drinking water with meals does not lessen the effectiveness of breaking down food. It improves it. Hydration helps food travel in the right direction and form proper stools.

Tip 3. Consider caffeine. I know! I love my morning coffee too, but I know it’s not great if I overdo it. For many, that type of harsh stimulant can affect bowels, usually increasing the quantity as well as the urgency. If you are struggling with this – it might be helpful to reduce the quantity of coffee or energy drink, choose half-caf, rethink the timing of your caffeine, or switch to teas like green or black that have less caffeine but also contain a compound called L-Theanine that has a calming effect.

Tip 4. Avoid overloading on fried/greasy foods in one sitting. Fat is necessary – not only nutritionally, but also for flavor! BUT too much fat tends to slow digestion and increase symptoms like bloating, nausea, reflux, and sometimes pain. So, just look and see if there are some tweaks you can make to reduce the overload of fat in foods such as pizza, French fries, fried meats, fatty meats, or heavy pastries. Some ideas: use water and oil sauté, choose baked or grilled meats, share the fries!, choose lean cuts of meat like loin or round, be mindful of the quantity of cheese and pastries, to start.

Tip 5. What’s your movement like throughout the day? I love it when my clients find an activity that they enjoy doing (running, dance, barre, etc), but digestively speaking, it’s also important to move throughout the day, especially after meals. So, if you have a desk job, make sure to build in 3–5-minute walks or standing routines every few hours. It also has blood sugar and energy benefits.

Tip 6. What are your sources of fiber? Fiber is found in plants like whole grains, legumes, fruits, veggies, nuts, and seeds. Try to have a source of fiber with most meals. If you have irregular bowels, introduce more soluble fibers into your diet like flaxmeal, soaked chia seeds, oats, lentils, bananas, potatoes, pears, oranges, to mention a few. These are great bulking agents AND help feed your good gut bugs. Low and slow is the name of the game, so start introducing slowly. If you have a complicated relationship with fiber, schedule your complimentary discovery call to see whether I can help.

Chia seeds are an excellent source of soluble fiber. Make sure to soak them for 5-10 minutes to reap the digestive benefits and make them easier to digest. I add 1 tbsp to 12 ounces of water. Start with 1 tsp if you are starting to introduce more fiber into your diet.

Tip 7. Sleep or, I should say, the lack of enough quality sleep can affect your gut. Prioritize your sleep routine and you’ll see your tummy challenges also improve. Easier said than done, but I can help!

Was this helpful? Let me know! Would love to hear from you and what health topics you'd like to learn about.

Alanna

An Unconventional Approach to Constipation

Fiber and VARIETY of fiber is amazing for our gut, but it's not always the sole solution to constipation.

I’ve recently had an influx of clients with severe, chronic constipation. When we think about constipation, we automatically think: “you’re not having enough fiber and/or water.” But often times, it’s not as simple as that.

A few constipation myths to dispel:

1. MORE fiber is not always better.

2. Food elimination should NOT be the number one solution.

3. You can still experience constipation, while still having a daily bowel movement.

4. Stress is a huge culprit! (isn’t it always…)

5. It’s OKAY to rely on dietary supplements. You have not failed if you do so.

6. Non-nutrition practices are essential for bowel improvement.

I’ve shared in the past that I suffer from a “sluggish gut” as I’ve come to call it. During my first pregnancy I swear my gut took a vacation. It took me a good two years after pregnancy to get back to a rhythm. Just to show that all of us can have gut challenges sometimes.

Let me explain:

1. If you have a slow gut and you are not evacuating every day, more fiber (ie more bulk--> more stool) will not help and it will probably lead to more gas, bloating, and discomfort. Sometimes taking a step back from fiber, changing the texture of food, focusing on hydration, and supplements that can help soften your stool will have better success.

2. Did you know that most patients with gut challenges develop a food aversion at some point? Food elimination starts pretty innocently – usually no dairy and no gluten, and then soon enough it becomes, no sugar, no nightshade vegetables, no corn, no bananas, etc. When you live with constant digestive pain and discomfort, you tend to start fearing food and thinking that “all food” is an issue. I totally get it! That said- trying to heal your relationship with food is so important in making you feel better. Adequacy - meaning getting enough food and variety of food- is KEY to your healing. Please seek guidance before you start stripping away foods.

3. Even when you are having a daily bowel movement, if you feel like you haven’t evacuated fully or still need to go, but can’t, that’s constipation. This might require a little help from Pelvic Floor Therapy guru’s and/or correct positioning on the toilet #hellosquattypotty!

4. I recently started working with a client who shared about past physical and emotional trauma, and then said “I don’t know if I should even mention this. It’s not really nutrition-related.” Let me be super clear. Digestive health is impacted by our trauma – whether emotional or physical. It remembers; hence the gut-brain connection. The ability to open up and relieve some of the burden from your trauma is so important for your overall health. Learning to normalize this connection between stress and your gut will allow you to do something about it.

5. Dietary supplements are exactly that – they are meant to supplement your diet and routine. The goal is to understand HOW they serve a purpose, WHEN you need them, and, if possible, work on decreasing them when ready.

6. Constipation is multifactorial and therefore needs a multilayer approach to healing. Pelvic floor therapy, abdominal massage, deep breathing, yoga, movement, acupuncture, sitz baths, you name it, they are worth exploring.

Finding the right rhythm for you, takes time and exploration. Be gentle with the process. If you need additional support, contact me or check out some of the programs I offer.

Overeating and how a mindset shift can help.

Often times when we overeat, we berate ourselves, saying things like:

“I was so bad”

“I am so gross. I should not have done that” 

“I don’t have any willpower

First off, let’s clarify:

“I was so bad” - Food should not have any moral value. If we can work on food being neutral (not bad or good), we can also stop equating our “goodness” or “badness” based on the foods we eat #dietculturebegone!

“I am so gross” - I should not have done that”  No, you are not. No need to feel shame or guilt over what you ate. Rather try asking yourself what led to eating different than usual. Be compassionate and curious about your behaviors without judgment.

“I don’t have any willpower” - Willpower is overrated and eventually runs out, which makes us feel like we failed. WE are not the failure, relying on willpower is the issue.

A mindset shift or reframing can be so powerful especially when thinking of creating sustainable and supportive eating habits. Shame and guilt are not great motivators. We need to understand the physiologic response and how reframing can make a world of difference.   

MINDSET TWEAKS:

Were you hungry? Do you know what your hunger cues look like? Hunger can be a grumbling stomach, but it can also be a change in mood, fatigue, difficulty concentrating (brain fog), irritable (#hangry), or something else. Me, I get a bit nauseous when I haven’t eaten within my timeframe.

When was the last time you ate and how much? Generally, it’s helpful to eat every 2-5 hours from your last meal or snack. The bigger the meal, the longer you can wait. The more balanced a meal (protein, fiber, fat), the longer you can wait. So, when I have a coffee and banana for breakfast, it’s completely normal and expected to be hungry 2 hours later.

There is no such thing as “perfect eating.” And that is OK. Take this client of mine who had a long road trip. S/he didn’t want to eat fast food on the road so ended up skipping altogether. S/he arrived home starving and overate to be the point of bellyache. Next time? Simply choose the best available option, provide yourself nourishment, and move on. Next road trip you’ll maybe pack more snacks or look up accessible restaurants on your way. All good.

Are you restricting the very food that you are overeating? This is the yo-yo effect - restriction will eventually lead to overeating. The general gist? The moment that we allow ALL foods into our diet, including the Oreo’s, ice-cream, Cheetos, whatever your “trigger food” is – they slowly lose their allure. It may take weeks or months, but eventually, you will be fine with them in the house and there will be no need to binge, because you know you have access to them at any time. In Intuitive Eating, it’s called Systemic Habituation. This step is sometimes more challenging to implement. I am here if you need additional support.

So remember: don’t judge yourself for overindulging or eating something ‘out of plan’. Be curious and learn to identify your potential triggers. Work with your body, not against.

If you need additional support, feel free to schedule your complimentary discovery call and learn more about the ways we can work together.

Bloating 101

Bloating is one of the most common digestive distress symptoms, especially during the holidays when we tend to eat richer, heavier foods as well as indulge in larger portions.

Many things can exacerbate bloating and, to be honest, it’s usually a combination of behaviors and/or foods, not just one thing.

Here are a few suggestions to help start tackling your bloating:

1)    Chew your food! More on why here.

2)   Reduce air going into the belly by avoiding carbonation, not chewing gum, not using straws (since half is filled with air), and closing your mouth when chewing (#manners ;).

I LOVE a good straw - glass is my favorite! BUT - when I feel bloated, I avoid.

3)    If you have sluggish digestion i.e. constipation, this can lead to more bloating since the longer your stool stays in your colon, the more it’s fermented by bacteria and the more gases are produced. If your stool is hard and pebbly and you strain or find it painful to go to the bathroom, you are probably constipated. Talk to someone that can help you improve the consistency and frequency of your bowels; that in turn will help bloating. Hint hint, I can help!

4)    Reduce your intake of FODMAP-rich foods. FODMAPs are small, fermentable sugars or fibers that eaten in large amounts can cause bloating, gas, and changes in bowels. Listen in here for more details.

If you are interested in improving your gut health and gut symptoms, feel free to email to schedule your complimentary discovery call. I promise it’s worth it.

Lazy Vegan Burgers

Vegan burgers with creamy cilantro dressing, beet noodles, avocado, and cucumbers.

Here’s the thing, a lot of veggie/vegan burgers have a gazillion ingredients or are super complicated to make. These are straightforward ingredients and lazy (in the best way possible). I also wanted to highlight a few meal planning suggestions when you are focusing on this recipe.

Tip 1 - Make more rice than required. This can later be used with another protein base, added into a grain bowl, or made into “fried” rice.

Tip 2- When you are baking the sweet potato, add more vegetables on to the baking sheet. Just make sure to coat with oil of choice and some sea salt. Cut veggies around the same size so that they will cook evenly. If they are about 1 inch size, cook for 20-35 minutes at 400F. One of my favorite things is to “cook once and eat twice” ie leftovers!

Makes 6 patties.

INGREDIENTS:
1 large sweet potato, with skin (about 1 cup equivalent)
3/4 cup cooked rice (white or brown)
1/2 cup salted canned black beans, drained and rinsed
1/4 cup finely chopped onion or scallion greens (if following low FODMAP)
1/4 cup oat flour (blended oats)
1 1/2 tsp of @fodyfoods taco seasoning (or a mix of cumin, oregano, and paprika
1 whole egg (optional! Avoid if you want to keep vegan)
1/4 tsp of sea salt
Black pepper or red pepper corn flakes to taste

TO MAKE:

1) Preheat the oven to 400F degrees. Cut sweet potatoes in half, length wise, and rub with olive oil and sea salt. Place face down on a baking sheet. Bake sweet potato until soft and tender, about 30-40 minutes.

2) Reduce oven heat to 375F. While potatoes are baking, cook rice or simply use leftovers.

3) Add black beans to a mixing bowl and mash them as best you can. Then add sweet potato and mash. If the skin isn't coming apart - just use a knife to cut up.

4) Add rice, onion, oat flour, and spices. Mix to combine. If you are using an egg, add here. This will make the mixture more "wet" but it does make the finished product crispier.

5) Use 1/4 cup measuring cup to make the burgers. Scoop the sweet potato mixture on to the sheet and shape into a burger- about 1/2 an inch thick. They don’t expand.

6) Bake burgers for 20 minutes and then flip for another 15-20 minutes. The more you cook, the dryer they get. You can store it in the fridge ~3 days. Pair with Creamy Cilantro Dressing. Enjoy!

FODMAP Modifications: Use scallion greens rather than onion. Each burger has less than the allotted threshold of both sweet potatoes and black beans, so it shouldn't promote any unwanted symptoms. Tread slowly if you've been avoiding beans altogether.

Recipe on Instagram.

The Lowdown On Intermittent Fasting

You’ve probably heard of intermittent fasting (IF), thought about trying it, or maybe have no idea what I am talking about (that’s ok!). Either way, here are my thoughts.
 
IF is a pattern of eating. It’s a framework where you allow yourself to eat during a specific window of time each day. Technically, we already do this when we sleep. The more well-known patterns are:

• 16:8 You fast for 16 hours and then eat during a window of eight hours. For example, only eat between 11am to 7pm. 

• 5:2 Two days of the week you decrease caloric intake to 500/600 calories per day for women and men, respectively.

Focusing On 16:8
 
What Are The Benefits?
Research is generally positive but inconclusive; No long term studies have been conducted on humans. 

• IF requires very little though-process to implement. You technically don’t have to alter what you eat—you just have to eat within a certain window of time. Not much thinking involved, which is sometimes good enough.

• It has helped with weight loss, although not much different than other more standard weight loss programs. There are also no studies showing that it can keep the weight off, which to some extent is the more concerning part of any weight loss program (avoiding the yo-yo effect)

• Improves blood sugar control 

• Decreases insulin resistance levels and blood pressure

• Reduces overall inflammation and controls chronic illness due to reduction in cells that cause inflammation (monocytes), reduces overall oxidative stress. This is very promising!

• Better longevity and less age-related diseases (study in rats). Basically, DNA changes with age and that calorie restriction slows down the process of that change. Does The Okinawa Program ring a bell?

The Downfalls?

• It may be too difficult to follow. After all, it involves fasting i.e. going without food for long periods of time, and who enjoys that?!

• Some research has shown that skipping breakfast may lead to increased stress hormones, while eating within a few hours of waking improves weight loss and insulin resistance. We are still unsure how IF effects our circadian rhythm.

• It can interfere with our natural hunger cues, which is basically disconnecting us (more) from listening to our bodies and its needs. Most people don’t like to feel hangry.

• IF can increase mental fogginess, decreases alertness, and take a toll on your blood sugar levels (high and low)

• IMPORTANT: It can lead to unhealthy obsession with food or promote an unhealthy relationship with food, especially if this is your natural inclination 

Yay or Nay?
I generally like and follow some principles of IF. I like promoting the idea of “gut rest” to help your body catch up, to help promote better digestion, improve sleep, and improve GI symptoms such as bloating or gas. That said, I usually promote a 12-14 hour gut rest with emphasis on not eating towards the latter hours of the night and eating within 2-3 hours of waking.
 
Should You Try It?
It depends. Work hours, social life, and presence of health conditions determine whether it would be a good fit. Here are some tips to consider: 

• Try if you are generally healthy – maybe you discovered you have high blood pressure, prediabetes (elevated HgA1c), or want to manage your weight.

• Avoid if you have uncontrolled diabetes, thyroid condition, hormonal changes i.e. menopause, or pregnant/breastfeeding.

• Start slow. If you eat as soon as you wake up and snack in bed before going to sleep (fasting window of 6-7 hours), widen your fasting time by not eating for 1 hour after waking and 1 hour before sleep. If that feels good, extend by another hour and see how you feel.

• Hydrate adequately. You can drink water, teas, black coffee while fasting, but mostly highlight water.

• What are you hoping to get out of it? Check in with yourself to see if you are achieving it through IF. If not, then make adjustments.

If you try IF, please share your experiences. Feel free to tag me on Instagram or write me directly.

Chocolate Banana Loaf during COVID19

I've lost count of how many times we’ve made this banana loaf since all this started (ie quarantine).  It's so good, simple, low sugar, and completely good for you. Let me know if you make it and tag @lazynutritionist on Instagram. Inspired by Weelicious.

INGREDIENTS:

• Olive, coconut, or avocado oil cooking spray

• 2-3 ripe bananas (dependent on size)

• 2 large eggs

• 1/2 cup of milk or milk alternative (unsweetened)

• 1/2 cup old fashioned oats (not instant)

• 2 tsp vanilla extract

• 1/2 cup brown sugar (okay to use white)

• 6 tbsp unsalted butter, melted

• 1 cup whole wheat flour or GF flour

• 1 tsp baking powder

• 1/2 tsp baking soda

• 1/4 tsp salt

• 6 tbsp seeds or finely crushed nuts - I used a combination of chia/hemp seeds and coconut

• 1/4 cup semi-sweet (or darker) mini chocolate chips

• Ground cinnamon, to taste

1) Preheat oven to 350F and coat loaf pan with cooking spray.

2) Place the bananas, eggs, milk, oats, vanilla, sugar, and butter in a blender for ~1 minute. I like it to have some oat pieces remaining. Another options: just blend by hand! I personally like it chunkier.

3) In a separate bowl, blend the flour, baking powder, baking soda, and salt.

4) Slowly pour the dry ingredients into the wet ingredients and stir to combine.

5) Add nuts/seeds and chocolate.

6) Pour the batter into the loaf pan.

7) Sprinkle cinnamon to taste over the top.

8) Bake for 50-60 minutes, until toothpick comes out clean.

Serve as part of breakfast with a smoothie (this has been a staple!), as a treat after lunch, or an afternoon snack with a decaf.

HEALTH BONUSES:

• Oats, bananas, seeds, and nuts are all amazing sources of fiber and prebiotics. Prebiotics feed healthy bacteria and therefore are key to a healthy gut.

• Cinnamon and dark chocolate (>70%) are loaded with antioxidants.