Foods, Supplements, and Habits for a Cleaner, Lighter You
With spring in the air comes allergy season and the inevitable early arrival of new swimsuit collections at our favorite stores. While it may feel too soon to think about summer, there's no need to stress over winter indulgences. Instead, focus on simple, effective ways to support your body and feel your best for the sunny days ahead, no matter your swimsuit style!
Prioritize gut-friendly foods
Achieving a light, energized feeling starts with consuming gut-friendly foods that promote healthy bacteria in the intestines while minimizing the growth of undigested or fermentable foods. Here are three of the top gut-friendly food types to help you feel cleaner this spring.
Fiber
Fiber is prominent in fruits, vegetables, legumes, and whole grains. It helps digestion by keeping things moving and weight control by making us feel full. Additionally, certain types of fiber are considered prebiotics, which feeds good bacteria in the gut, mobilizing them to outnumber and overtake any bad bacteria that creep in.
But fiber has another secret power: blood sugar regulation.
“Fiber is also good for our glucose levels for several reasons, notably because it creates a viscous mesh in our intestine,” confirms the Glucose Goddess, a biochemist who teaches people how to flatten their glucose curves. “The mesh slows down and reduces the absorption of glucose molecules from food across the intestinal lining” (source).
Focusing on fiber, particularly from vegetables, is a great way to boost your energy. It helps you feel full, supports smooth digestion, and slows down glucose absorption.
Fermented vs. Fermentable
At first introduction, consuming anything with the word “ferment” can sound off-putting and stinky! However, the distinction between fermented and fermentable is essential for healthy living.
Fermented foods have been allowed to ferment in a controlled environment with very specific ingredients and processes. When done correctly, fermented foods can provide abundant good bacteria to maintain a healthy gut.
Some common fermented foods that promote good gut flora are yogurt, sauerkraut, kombucha, kefir, and kimchi.
Fermentable foods are often left only partially digested in the intestines, allowing them to ferment in the gut and produce hydrogen gas. This excess gas causes uncomfortable bloating and belching.
Even worse, certain fermentable foods, such as those containing cellulose (plant fiber), are undigestible without supplementation. Others may require extra digestive enzymes, depending on specific food sensitivities or a decrease in natural enzyme production, which happens with age.
Be sure to choose the right fermented foods when planning your spring reset and pick up a natural supplement to deal with any undesirable fermentable food aftermath.
Collagen
According to Nurturing Nutrition, collagen is essential for gut health because it is broken down into gelatin in the body, “healing and sealing” the gut and controlling inflammation. Collagen is found in many foods from eggs to meats, but is commonly consumed in bone broth due to its plentiful healing properties.
Here’s a favorite recipe that you can sip from a mug, stir into soup, or savor in a home-cooked rice bowl for a light, nutrient-rich meal.
Bone Broth Instant Pot Recipe
Makes 3 quarts of broth.
Ingredients
• 1 yellow onion, halved
• Filtered water
• 2-3 whole carrots, cut into smaller sections
• 3 celery stalks, cut into smaller sections
• 1 bulb of fresh garlic, cut in half around the equator
• 1 tsp rainbow (or black) peppercorns
• 1 bay leaf
• 4-6 sprigs of fresh thyme, or 1-2 tsp dried thyme
• 1 whole organic chicken, cooked and meat removed
• 2 chicken feet (optional, for extra collagen)
Instructions
1. Turn the Instant Pot (6 qt or larger) to “Sauté” and place the onion halves cut side down. Cook for 3-5 minutes to develop the flavor of the broth, making it more robust.
2. Add 1 quart of water and turn off the Instant Pot.
3. Add the vegetables, garlic, peppercorns, bay leaf, and fresh thyme.
4. Place the whole chicken (and chicken feet, if using) on top, then add water up to the “Max Fill” line.
5. Set the pressure cooker to high for 1 hour and allow the pressure to release naturally.
6. Carefully remove the inner pot from the Instant Pot base and place it on a trivet on the counter. Set a mesh sieve over a heat-resistant bowl or container, then ladle the broth into it. Use tongs to remove some chicken and vegetables to get the last few ounces of broth.
7. If needed, add a bit more water to the bowl until you have 3 quarts of broth.
8. Freeze in quart containers for easy use in recipes. If desired, scrape off the fat that rises to the top once the broth has thawed, but keep the gelatinous collagen!
Minimalist Meals
As daffodils begin to bloom, refresh your meal routine with simple recipes that require just a few key ingredients.
Growing fresh herbs in a sunny south-facing window can elevate your minimalist meals, adding both flavor and elegance while supporting your health and well-being.
Create your inflammatory foods list
Inflammation can make us feel tired, sore, heavy, and just… “off.” But over time, chronic inflammation may lead to major health problems like cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s disease (Source: Harvard Health Publishing).
According to Johns Hopkins Medicine, some of the most inflammatory foods are red meat, high-sugar foods and beverages, deep-fried snacks, processed meats, and commercial baked goods.
But your list of inflammatory foods may vary. The simplest way to begin making your unique list is through an elimination diet. Pay attention to foods that make you feel lethargic or sick, and stop eating these for 2 - 6 weeks (source). Add each food back into your diet one at a time to see if there’s a negative reaction. If so, add it to your personal inflammatory foods list.
By discovering and reducing your specific inflammatory foods, you’ll feel lighter, healthier, and more energetic to live your best life!
Use supplements for healthy digestion
Eating a well-rounded diet is imperative to healthy digestion and healthy living. But what happens when you can’t eat foods that are “good” for you because of digestive issues? Here are two supplements to help you digest foods that may cause problems despite their molecular benefits.
Beef up your bioavailable amino acids
Protein is essential for building and maintaining muscle as well as feeling full after a meal. But the secret power of protein really comes from what happens next: your body breaks down the protein you consume into usable amino acids with a variety of functions. Many of these amino acids are produced by the body, but the 9 essential amino acids are only acquired through food (source).
When protein isn’t fully broken down, whether due to a lack of digestive enzymes, food sensitivities, or underlying health conditions, it can lead to uncomfortable digestive symptoms. One of the most common issues is bloating, which can result in feelings of sluggishness and discomfort.
Consider a supplement that aids in breaking down protein into bioavailable amino acids. This helps mitigate bloating and supports a feeling of lightness, fullness, and well-being. By ensuring proper protein digestion, you can enjoy the benefits of protein without the discomfort of undigested fragments lingering in your digestive system.
Stop the bloating with total protein assimilation
Aminolase is a bio-efficient protease blend that helps break down protein so that the body can maximize the absorption of amino acids into the bloodstream.
In a university study, Aminolase improved protein bioavailability far greater than the body's natural digestive process alone. Wasted protein can be hard on your kidneys and may cause occasional gas, bloating, and digestive distress. Stop the bloating with Aminolase.
Digest FODMAP foods effortlessly
Bloating, indigestion, irregularity, and digestive discomfort can leave you feeling anything but your best after a meal. When your gut isn’t functioning optimally, it can impact your overall well-being.
If you frequently experience these side effects and haven’t figured out why eating has become such a gas-filled dissatisfaction, it may be time to explore FODMAPs. This is a group of short-chain carbohydrates that are fermentable and often end up only partially digested in the intestinal tract.
FODMAPs include a mishmash of food groups and are likely hiding in some of your favorites, such as:
• Fructose: Fruits, vegetables, and table sugar
• Lactose: Most dairy products
• Fructans: Garlic, onions, wheat, rye, and barley
• Galactans: Legumes, such as beans, chickpeas, and lentils
• Polyols: Sugar alcohols in some fruits and artificial sweeteners
As previously mentioned, try to pinpoint any inflammation from FODMAPS that may be causing digestive distress by eliminating them from your diet and reintroducing one at a time, while noting the results in a food journal.
If you're still dealing with unwanted side effects, try a supplement with these digestive enzymes to help ease FODMAP symptoms and support a more comfortable, bloat-free life.
• Cellulase: Breaks down fermentable foods containing cellulose (aka plant fiber)
• Alpha galactosidase: The gold standard for gas-relief caused by cruciferous veggies and fiber-filled legumes
• Lactase: Breaks down sugar in milk (lactose)
• Amylase and glucoamylase: Break down sugars in honey as well as fresh and dried fruit
• Probiotics bacillus subtilis and bacillus clausii: Restore gut balance for those who cannot tolerate sugar-free foods that can’t be broken down by enzymes
Whatever Floats Your Bloat
Don’t let FODMAPs get the best of your spring glory days! Tame digestive disruptors with an enzyme and probiotic blend that checks all the boxes. FODMAP DPE is thoughtfully formulated to ease gas, bloating, constipation, and diarrhea caused by Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols.
Fast strategically 3 hours before bed
Fasting isn’t the right choice for everyone, especially if you have unstable blood sugar levels or are going through menopause. However, many experts agree that finishing your last meal of the day a few hours before bedtime is a good idea.
Plan your nighttime routine so that you eat a filling meal with enough protein and fiber to keep you satiated. Then, “Wait at least three hours from putting down the dinner plate to climbing into bed,” advises Dr. Abhinav Singh, a medical-review panel member of SleepFoundation.org (source).
If hunger strikes at night, keep healthy, sleep-supporting options on hand to make nourishing choices easier, even when you're feeling tired.
Sleep Foundation suggests nuts, seeds, popcorn, and fruit to satiate your midnight craving and possibly even get an extra 30 minutes of sleep. Despite the research on healthier snack options, people who do not regularly snack before bed report feeling well-rested, physically sound, and productive most days (Source: Sleep Foundation).
Whether you’re one of the 93% of adults who have a post-dinner snack or you’re a bedtime non-snacker, adjusting your dinner time as seasons change is imperative to getting enough sleep and maintaining wellness into the longer summer months.
Midnight Snack Attack
These are the top foods to grab when hunger strikes at midnight. They’ll keep you satiated, stabilize blood sugar, and may even help you get some extra shuteye.
• Popcorn
• Raw fruits and vegetables
• Whole grains
• Nuts
• Seeds
Source: Sleep Foundation
Manage your glucose spikes
The rollercoaster ride of glucose highs and lows can have some alarming effects on overall health. Specific symptoms of elevated glucose (i.e. hyperglycemia) may include a headache, blurred vision, feeling thirsty or hungry, fatigue, and increased urination (source and source).
Moreover, reducing glucose spikes is said to provide substantial benefits for sugar cravings, energy level, bloating, insatiable hunger, brain fog, inflammation, and even hormones (source).
According to the Glucose Goddess (aka Jessie Inchauspé), losing weight and feeling better are real side effects of flattening your glucose curves. By reducing cravings, reducing hunger, and burning fat for fuel, the “consequence” is often a slimmer waistline. Although the primary goal is healthy living, the cherry on top is undoubtedly a truly healthy body.
The reason for this is due to the hormone insulin being released during a glucose spike. More glucose, more insulin. And when insulin is high, the body stops burning excess fat (source). Consequently, you might hang on to a few extra pounds if you’re experiencing these glucose spikes regularly.
Regulating insulin responses is important for both diabetics and non-diabetics alike. It assists in maintaining a healthy weight and lays the foundation for a happy disposition and idyllic wellness.
Here are three simple ways to begin managing your glucose levels a la Glucose Goddess:
1. Eat your food in the right order: First fiber, then protein and fat, and finally starches and sugar.
2. Drink 1 tbs of apple cider vinegar in a full glass of water before a glucose-laden meal. This offers up to a 30% buffer against a glucose spike, says Jessie Inchauspé.
3. Be active for 10 minutes after a meal. This can be as simple as going for a short walk or doing some push-ups, squats, or jumping jacks. Just don’t sit still! These so-called “activity snacks” not only regulate blood sugar levels but can also help with amino acid utilization (source).
Rock your bodyweight
Thanks to the brilliance of James Clear (Atomic Habits), we all know that the best habits are easy and convenient. So why add going to the gym to your list of chores? Bodyweight exercise is gaining traction in the fitness crowd because it requires little to no equipment, a pull-up bar, a jump rope, and some dumbbells. However, the results are astounding for a relatively low time investment.
In an article titled The advantages of body-weight exercise, Harvard Health Publishing cites a study published in Physiology and Behavior, which found a 33% improvement in aerobic capacity, an 11% increase in core muscle endurance, and a 6% improvement in lower body power after just 10 weeks of bodyweight exercise in a small group of young women.
This type of exercise shines because it engages both the front and back of your core in addition to working multiple muscles at a time (known as “functional” exercise), a stark contrast from your typical gym weight machines, which focus on one particular area (source).
Not only can bodyweight exercise increase your performance and build muscle strength, but it’s also something you can start today from the warmth of your home, even if there’s still snow on the ground.
Check out this minimalist strength workout for some ideas. Begin with just 5 minutes of one or two exercises. As you develop strength, build on your routine until you can easily do the 40-minute workout. Adding more reps, exercises, and training days will garner even greater results.
Top Bodyweight Exercises to Try Today
• Push-up
• Pull-up
• Plank
• Burpee
• Squat
• Lunge
• Mountain climbers
Aerobic add-on: 30-second intervals of jumping rope, jumping jacks, high-knees, or running in place
Conclusion
As you plan your spring reset, consider a back-to-basics bodyweight exercise routine to make it convenient and practical. Eat the foods you love in order and be realistic about serving sizes to minimize glucose spikes.
If you have any food troubles, look for powerful, effective, and natural supplements for the healthy digestion of your clean proteins, fruits, and vegetables to ensure you get all the amino acids and fiber you need to live well. Finally, reduce inflammation and stop eating at least 3 hours before you hop into bed.
Small changes can have a significant impact! Feeling refreshed, energized, and balanced is a great way to enter spring. Plus, the added benefits of a healthy body and boosted mood are always welcome bonuses.
It’s time to do a self-spring cleaning from the inside out so you feel and look excellent for those sun-kissed days. You got this!
References
Burhenne, M. (n.d.). The minimalist’s strength workout. Pocket. https://getpocket.com/explore/item/the-minimalist-s-strength-workout
Cleveland Clinic. (n.d.). Amino acids. https://my.clevelandclinic.org/health/articles/22243-amino-acids
Glucose Goddess. (n.d.). The 10 glucose goddess hacks. https://www.glucosegoddess.com/pages/science-episode-the-10-glucose-goddess-hacks
Glucose Goddess. (n.d.). Veggie starter guide. https://www.glucosegoddess.com/pages/veggie-starter-guide
Glucose Revolution. (2024, May 22). Stop trying to lose weight. Do this instead. https://www.youtube.com/watch?v=wHJndqs366Q
Harvard Health Publishing. (n.d.). Foods that fight inflammation. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
Harvard Health Publishing. (n.d.). The advantages of body weight exercise. Harvard Medical School. https://www.health.harvard.edu/exercise-and-fitness/the-advantages-of-body-weight-exercise
Harvard T.H. Chan School of Public Health. (n.d.). Vitamin C. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/vitamin-c/
Hopkins Medicine. (n.d.). Anti-inflammatory diet. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet
Nurturing Nutrition. (n.d.). 9 gut-friendly foods you must have in your diet. https://www.nurturingnutrition.co.uk/9-gut-friendly-foods-you-must-have-in-your-diet/
PubMed. (2022). [Study title]. [Journal Name], Volume, Page range. https://pubmed.ncbi.nlm.nih.gov/35952344/
(Note: Replace placeholder information with actual article details.)
Sleep Foundation. (n.d.). How often do we eat before bed? https://www.sleepfoundation.org/sleep-news/how-often-do-we-eat-before-bed
Verywell Health. (n.d.). Blood sugar spikes. https://www.verywellhealth.com/blood-sugar-spikes-5216913
Yale Medicine. (n.d.). Hyperglycemia: Symptoms, causes, treatments. https://www.yalemedicine.org/conditions/hyperglycemia-symptoms-causes-treatments
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