Elevate Your EverydayTHE 6 STEP METHOD TO INCREASE ENERGY AND PRODUCTIVITY

Module Three: Light Your Digestive Fire

Signs You May Be Dealing with An Underachieve Stomach

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What are the effects of an underactive stomach?An underactive stomach will affect the proper absorption of all vitamins and minerals, including calcium, magnesium, chromium, iodine, iron, manganese, potassium, selenium and zinc.  Many of these, including calcium, iron, zinc and protein require sufficient stomach acid (hydrochloric acid) to be metabolized.  Also impacted is the function of your colon, leading to constipation. Chronically, this can negatively burden the liver as toxins are reabsorbed and needing to be detoxified again. Food sensitivities and allergies have also been linked to an underactive stomach. It isn't uncommon to see improvement or experience relief of minor allergies by stimulating the digestive functions of the stomach. Left chronically unaddressed, large undigested food particles due to an underactive stomach not properly breaking them down can lead to a leaky gut.

excessive gas, belching or burping after meals

stomach bloated after meals 

feeling sleepy after eating a heavy meal

longitudinal striations on fingernails 

eating meals when in a hurry or a rush

bad breath

feeling excessively full after a heavy meat meal

nausea after taking vitamins or other supplements

acne

acid reflux is often misdiagnosed and can be a sign of an underactive

stomach 

undigested food in your bowel movements 

Healthy Pre Meal Aperitif Aperitif's are a pre-meal beverage meant to stimulate our appetite and prepare our system for the meal ahead. Traditionally, an aperitif is an alcoholic drink sipped on prior to eating that is low in sugar and relatively low in alcohol.  To put a healthier spin on these pre-meal drinks, we're leaving out the alcohol and instead including ingredients specifically known to help aid or stimulate digestion. Below are 5 healthy aperitifs that can be enjoyed around 15 minutes prior to a meal, sipped while you prepare your meal or as an extra special touch for dinner guests that won't only make a good impression but will help with their digestion too!  

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Pineapple Ginger Aperitif 1 tsp Apple Cider Vinegar 1/4 - 1/2 inch fresh, peeled ginger  1/2 cup fresh or frozen pineapple 1/2 cup filtered water    Add all the ingredients into a blender and blend fully. Strain before drinking depending on your preference.

Pineapple is full of enzymes, particularly a protein-digestion enzyme called bromelain, which is a powerful digestive aid that has been found to help your body better absorb nutrients as well as natural anti- inflammatory, which helps protect the gut from potential damage.   Apple Cider Vinegar is made from apple cider that has undergone fermentation which creates health promoting probiotics and enzymes. ACV helps increase stomach acid, which helps digest protein and stimulates the pancreas to release enzymes into the small intestine to further break down carbohydrates and fats. Ginger contains two constituents (gingerol and shogoal) that help stimulate salvia, gastric secretions and bile.

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Lemon Turmeric Tonic1 tsp turmeric  1/4 inch of fresh ginger, grated 1/2 fresh lemon, squeezed  .1/2 tbsp raw honey 1 - 1.5 cup filtered water    Combine all ingredients into a drinking glass. Strain before drinking depending on your preference. Enjoy 15-30 minutes before a meal.

Turmeric is one of the most studied subjects in the nutrition world. It is a powerful anti-inflammatory and helps soothe digestive tissue. It is considered a digestive bitter which will help stimulate the digestive process. Lemon juice has a similar atomic structure to our stomach acid, which helps then with the release of bile and keeps food moving through our system efficiently.  Raw Honey is a source of vitamins, minerals, antioxidants and naturally occurring enzymes that make it commonly recommended for digestive health. The glucose in honey is readily absorbed and provides an instant energy boost for the body. Ginger contains two constituents (gingerol and shogoal) that help stimulate salvia, gastric secretions and bile.

Grapefruit Sage Aperitif1/2 pink grapefruit, squeezed 1/2 tbsp raw honey a few sprigs of fresh sage (rosemary is nice too)  1 cup sparkling or still water    Combine all the ingredients in a drinking glass and enjoy 15-30 minutes prior to your meal.

Pink grapefruit contains an antioxidant that helps support your metabolism and blood sugar levels, vital for energy.  Raw Honey is a source of vitamins, minerals, antioxidants and naturally occurring enzymes that make it commonly recommended for digestive health. The glucose in honey is readily absorbed and provides an instant energy boost for the body. Sage and rosemary are two herbs that are great for alleviating digestive discomfort.

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Lime and Mint Aperitif Freshly squeeze guide of 1/2- 1 lime 1/4 - inch ginger, grated or minced a couple sprigs fresh mint. Clap your hands with the mint in your hands to release the oils. (Smell before and after!) 1/2 cup filtered water - still or sparkling    Add all the ingredients into a cup. Strain before drinking depending on your preference. Make in large batches to save time in the future.

The acidity of lime helps to support the potency of your gastric secretions.  Apple Cider Vinegar is made from apple cider that has undergone fermentation which creates health promoting probiotics and enzymes. ACV helps increase stomach acid, which helps digest protein and stimulates the pancreas to release enzymes into the small intestine to further break down carbohydrates and fats. Ginger contains two constituents (gingerol and shogoal) that help stimulate salvia, gastric secretions and bile. Mint is thought to help support bile flow which helps the speed and ease of digestion. It is also a great herbal aid for upset stomach or indigestion. 

Spiced Switchel Aperitif1/2 tbsp Apple Cider Vinegar (with the mother) 1 tbsp raw honey 1/2 an inch ginger, grated or minced 1 cup filtered water dash of cinnamon   Add all the ingredients into a cup - the longer in advance you make this the more the flavours will blend and assimilate together. Feel free to make in larger quantities and keep on hand for convenience. 

Apple Cider Vinegar is made from apple cider that has undergone fermentation which creates health promoting probiotics and enzymes. ACV helps increase stomach acid, which helps digest protein and stimulates the pancreas to release enzymes into the small intestine to further break down carbohydrates and fats. Raw Honey is a source of vitamins, minerals, antioxidants and naturally occurring enzymes that make it commonly recommended for digestive health. The glucose in honey is readily absorbed and provides an instant energy boost for the body. Ginger contains two constituents (gingerol and shogoal) that help stimulate salvia, gastric secretions and bile.

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Digestive Bitters Bitters refer to herbs that have been extracted in alcohol. This allows for rapid absorptionof the many benefits of the herbs that have a bitter principle, which help stimulate digestion. Digestive Bitters come in the form of a tincture which can be placed under the tongue 15 minutes before a meal or added to a cup of still or sparkling water and sipped on. Diluting in water of course dilutes the flavour and makes them largely inoffensive and even pleasant to the palette, however there is benefit to actually tasting the bitterness and they are most effective when taken straight due to this. Here are my top recommendations for digestive bitters to include before mealtime. 

Sales Gallexier Digestive Bitters includes 12 different herbs. This is a blend created without alcohol or preservatives and as such must be consumed within4 weeks and kept in the fridge. This blend has many of the most powerful and effective bitters. Available on well.ca

Urban moonshine creates bitters in various different formations and sizes, including citrus and maple that are easier on the palette as you introduce bitters to your routine. While you may pick up hints of the sweet maple or bright citrus, they are still effective blends of herbal bitters. Available online at urban moonshine.com

St. Francis Herb Farm Canadian Bitters is another well loved blend. This is a potent blend and tastes as you would imagine: bitter! Ease into it by diluting in water. It is an alcohol extracted blend of herbs which allows for fast absorption and potency as well as a longer shelf life. Available on well.ca

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Digestive Enzymes Enzymes are the workers that help our body break down the different components of our food. They are naturally produced by our bodies (salivary glands, stomach, pancreas, small intestine and gall bladder) as well as in whole, fresh foods.  There are various enzymes that work to digest individually to break down specific components. Different formulations are available that also contain ingredients to support gastric secretions and bile to support your digestion more comprehensively.  An important note: Acid reflux and GERD is often an underactive stomach that is misdiagnosed as an overactive stomach. Because an underactive stomach and an overactive stomach can show up similarly symptomatically, discontinue using a digestive enzyme formula that contains beaten hydrochloride and instead opt for a formulation without it as noted below. (For more information, make sure you watch module three's video!)

Includes a blend of hydrochloric acid to support an underactive stomach, pepsin to help digest proteins, pancreatin to stimulate the pancreas and ox bile to help with the breakdown of fats. Not suitable for vegans or vegetarians. 

A broad spectrum blend of enzymes to help breakdown proteins, carbohydrates, fibre, dairy and fats. Suitable for vegans and vegetarians.

Another broad spectrum blend of enzymes to help breakdown proteins, carbohydrates, fibre, dairy and fats. Not suitable for vegans and vegetarians.

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Your ChallengeSip outside of meal time.  Consuming beverages, especially those that are ice-cold, can interrupt our digestion and slow things down. How?  The quantity of liquid we consume has the ability to dilute our gastric secretions, making them less potent and able to do their job. Drinks that are cold place additional workload on the digestive system as it works to regulate temperature. Aim to consume drinks 15-30 minutes before and after meals. If necessary, take small sips throughout your meal as needed. This will feel like an adjustment at first as so many of us are used to eating alongside a drink. Make a conscious effort this week to build the new habit of sipping outside of meal time. 

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Elevate Your EverydayThe 6 Step Method to Increase Energy and Productivity 

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