4 Healthier Times VOLUME 1 • ISSUE 1
IRRITABLE BOWEL SYNDROME ( IBS ) A recent study by the Mayo Clinic found that nearly 30 % of the general population suffers from Irritable Bowel Syndrome ( IBS ). IBS can cause a lot of discomfort and distress amongst sufferers . If your body ’ s digestion is inhibited , preventing the absorption of important nutrients , it can lead to a decline in general health and immunity .
SEROTONIN Did you know that the “ feel good ” hormone , Serotonin is not only located in our brain but also in our gastrointestinal tract ! Approximately 90 % of the human body ’ s total serotonin is located in the enterochromaffin cells in the gut .
ANTACIDS AND FOOD ALLERGIES According to Professor Erika Jensen- Jarolim and colleagues at the University of Vienna , regular use of antacids can increase the risk of food allergies . Medications that reduce acid secretion OR neutralize the acidity within the stomach may set up a situation where harmless food proteins become potential allergens , which can then trigger an immune system response resulting in an allergic reaction .
PPI ’ S AND DEPENDENCY A 2009 report in The American Journal of Gastroenterology suggests that PPIs may cause dependency in digestive ailment sufferers by increasing gastric symptoms if they are discontinued .
The Other Option Alternative Health Trading makes no guarantees about the accuracy of this information which is given free of charge to whomever requests it . Any suggestions or advice exchanged is not intended to replace or supplant guidance from a duly recognized medical authority such as a medical doctor or licensed health practitioner .
Food combining for optimum digestion
Food Combining is highly recommended for optimal nutrition because it allows the body to digest and utilize nutrients to their full benefit .
Very simply , different food groups digest at different speeds and require different pH environments and enzymes . In a nutshell , combining food is dictated by timing and chemistry .
To promote good digestion , combine / eat foods that have roughly the same digestion time and do not neutralize each other .
To receive an electronic copy of our food combining chart contact sophia @ theotheroption . co . za
Basic principles of food combining
• Don ’ t mix fruit or carbohydrates or proteins
• Eat separate meals of each food group
• Allow enough time for each food group to digest before eating another
CARBOHYDRATES
• Never mix carbohydrates with proteins in the same meal
• Carbohydrates can and should be mixed with vegetables
• Allow 2-3 hours after eating carbohydrates before eating a different meal
PROTEINS
• Never mix proteins with carbohydrates in the same meal
• Proteins can and should be mixed with non starchy vegetables
• Allow 4-6 hours after eating proteins before eating a different meal
FRUIT
• Eat fruit by itself
• Don ’ t mix sweet and sour fruits in the same meal eg bananas ( sweet ) and grapefruit ( sour )
• Sub-Acid fruits can be mixed with sweet or sour fruits in the same meal eg papaya can be mixed with either grapefruit or bananas but not both at the same time
• Allow 1 hour after eating fruit before eating a different meal
EATING AND DIGESTION RECOMMENDATIONS
• Eat slowly
• Eat sitting down
• Avoid stress when eating
• Chew your food thoroughly
• Avoid extremely hot or cold foods
• Eat 6-8 small frequent meals a day
• Do not drink with meals
• Do not exercise immediately after a meal
Eat your way to a great tan
Many foods and nutrients enhance our ability to resist and repair skin damage caused by the sun . Add these to your diet :
Beta tanning : Beta carotene directly protects our skin and enhances tanning after sun exposure . Carrots , apricots , sweet potatoes and some greens like spinach are rich sources .
Oil yourself from the inside : Healthy oils protect our skin and keep it nice and soft as their essential fatty acids help repair and develop new skin cells . Eat plenty of nuts and seeds or cold pressed vegetable oils .
Go green : Green vegetables produce chlorophyll in response to sunlight . Its oxygenating properties enhance immunity and overall health increasing resistance to excess sun exposure .
Repair and restore : Antioxidants help fight free radical damage - a result of too much sun . Green tea , lycopene-rich tomatoes and selenium ( found in onions and garlic ) are good sources . All fruits and vegetables are also antioxidant-rich .
If you would like to receive this newsletter electronically please contact :
sophia @ theotheroption . co . za