Five Foods to Help You Reduce the Bloat

Many of us experience bloat but are not exactly sure where it’s coming from. Below, you will find 5 foods to help you reduce the bloat on a daily basis if these are incorporated. Keep in mind that even though these five can help to reduce the bloat, there could also be underlying issues as to why you are experiencing chronic bloat. If so, I would definitely recommend taking a look at the services page for more details.


Water: Maybe it’s not considered food, but it is a superfood in my books. Even though we are all aware of it’s importance, most of us don’t drink enough water, which ultimately can lead to constipation, which will further increase the bloat. 

Lemon: It’s no secret that lemon is great for our digestion. This is because it helps our bodies regulate our pH levels. Adding lemon into your water can aid in better digestion before meals.

Olive oil: This healthy fat has its high reputation for a reason. Olive oil is filled with omega 3’s. Omega 3’s are important to keep digestion moving forward and allows more lubrication in the body.

Cilantro: You either love it or you hate it, but you can’t deny it’s amazing anti-inflammatory properties. I recommend adding this into your salads or even blending it up in your smoothies!

Sprouted quinoa: Although some of us experience bloat from grains, quinoa is an incredible source of fibre, which is an important prebiotic that will help our gut stay regulated and healthy. If you struggle with grains, I recommend trying the sprouted version or even soaking your quinoa overnight.

I hope these tips are helpful! I would love to know what you do to reduce the bloat!

-Jass

Top 10 Tips for Better Digestion

If you have not downloaded my FREE Beat the Bloat Meal Plan, I suggest downloading this before you dive into this blog post! You can find it right on my homepage.

Here are some simple tips you can utilize to better your digestion and reduce the bloat.

  1. Add apple cider vinegar into your diet. You can either have this first thing in the morning, or have a teaspoon before meals. ACV helps the body better digest food, ultimately helping reduce blasting and gas. ACV can also aid in a faster metabolism and clearer skin.

  2. Have warm lemon water first thing in the morning.

  3. Add water into your diet! Aim for 2 litres per day.

  4. Reduce dairy consumption your diet. Dairy is an extremely inflammatory food, which can cause a lot of destruction to the gut. Dairy causes a mucosal membrane to form in the gut, allowing for less nutrients to be absorbed by the body.

  5. Reduce gluten consumption as well. Gluten can cause a lot of inflammation and discomfort in the abdominal region. This can also be noticed up to three days after having gluten.

  6. Reduce stress, mentally and physically. This sounds easy, but it’s so important. The more stress on the body, the more your digestion will be in flight or fight mode.

  7. Chew slowly.

  8. Eat without anything distracting you. This means no TV, cellphone, or driving. Although we like to entertain ourselves while having a meal, it actually causes a lot of indigestion as the mind and body are focused in two different areas.

  9. Practice daily walks, especially after a meal. Walking can reduce bloating by allowing the food to digest better through light, physical activity.

  10. Add peppermint or ginger tea into your daily routine. This is a huge saviour in the indigestion department! Allow the tea to steep for 15 minutes before drinking.

I hope you learned a few tips and tricks on reducing the bloat! I would love to hear yours in the comments below!

-Jass

Top 5 Flight Approved Snacks From Healthy Planet

When I first planned my travels to move to Kelowna, the first thing that came to mind, was “what healthy snacks am I going to bring on the plane??”. I love snacking but I also know that not being prepared will lead to unnecessary indulgences of foods that only satisfy my cravings in the moment. 

So naturally, I went to Healthy Planet before leaving for my move. Here are some of things that I picked up to make my travels easier on my digestion. 

1.Giddy Yo 100% chocolate. This percentage may not be for everyone, but Giddy Yo offers tons and tons of flavours ranging from 69% to 100%. I personally love the 100% because it completely satisfies my chocolate craving. Since this chocolate bar is free from all unwanted ingredients, it is seriously “guilt free”. 

2.I always travels with tea. I bring a few packets of fennel and dandelion tea with me so that I can sip through it on the plane and ease my digestion. I also find it comforting. 

3.Nud Fud will always hold a special place in my heart (and tummy!). I love the banana and spirulina flavoured crackers! These are great because they are paleo friendly (gluten, dairy, refined sugar free). They really hit the spot when I’m craving something sweet. 

4.Although it’s not necessarily considered a snack, I always take Pur mints and gum on the plane. I get really bad headaches and pressure when the flight is about to land, so I need to be chewing on some gum in order to relieve this tension. I love the Pur gum is artificial sweetener free, and still tastes just like regular gum.

5.Prana Sea Salt Almonds will always be a favourite for me! I love having a higher fat and fibre containing snack as it helps to curb my craving until I get off of the plane and can get in some real food. 

These are just a few examples of snacks that I love to travel with but there are tons of other ones that would be just as great. I always get my snack from Healthy Planet through their online shop. It’s quick, easy and you can save money through my code! Enter in JassHealth on orders over $150 before tax and you will save 10%! 

What are your travel musts?

-Jass


SO White Teeth Whitening Approved Smoothie

If you have been following me though stories, you’ll remember that I recently got my teeth whitened with Bianca from So White. I loved the way they turned out! They look so natural and clean. I personally used to whiten my throughout university, so they became super sensitive. I found the process I had with Bianca was so easy and extremely gentle on my already sensitive teeth.

I am so happy with the way it turned out! 

After the session, Bianca also asked me to watch what I ate for 48 hours to further prevent any staining on the teeth. Normally, I would have a coffee in the afternoon, but I wanted to make sure that I was respecting the timeline in order to keep my teeth as bright as possible. 

I decided to skip the afternoon coffee and opt for a energy boosting smoothie instead. Although this smoothie is caffeine free, it has tons of protein, fats and fibre to keep you feel energized throughout the day. This is also a great morning smoothie to incorporate into your daily routine! 

Post teeth whitening approved smoothie: 

1 and a half frozen banana 

1/2 avocado 

1 scoop vanilla protein powder 

2 tbsp coconut flakes 

1 tsp honey 

1 cup coconut milk 


Method: 

  1. In a blender, add all of the ingredients together and mix until your desired consistency is achieved. 

  2. Add into a glass jar and sip through a straw to further prevent any staining! 

If you guys have any questions about the process or this smoothie, please feel free to ask!

-jass 

Top 5 Superfoods for Every Pantry

I love superfoods! Superfoods are foods that hold a large capacity of nutrients, specifically antioxidants. These foods can be anything from a cup of berries to a hormonal balancing herb. I wanted to share my top five superfoods that I always keep in my pantry and why!

Matcha: 

This is a pretty obvious one for me. Matcha is the purest form of green tea. It is 24 times more potent in nutrients than a single bag of green tea, but it contains the same amount of caffeine (about 25ml) of a regular green tea bag. The caffeine in coffee is roughly around 120ml for a small. 

Matcha is a superfood that I add into my daily routine because of how anti-inflammatory this herb is. For someone who suffered with migraines, I find that matcha has really helped me overcome this. 

Matcha is also naturally potent in L-Theanine, an amino acids that helps to promote relaxation, while gently enhancing focus and concentration. I find that this is the perfect drink to sip on in the afternoons while I work with clients. 

The brand I have been loving is DoMatcha.

Cacao powder: 

This is an easy one to add into your daily diet, who doesn't love chocolate? Cacao is an incredible source of magnesium. In fact, cacao is the number one food source of magnesium in the world!

It’s important to note that this is a huge difference before cacao and cocoa. Cacao is at it’s purest form without any added ingredients. It has been cold pressed and heated only to a temperature that has not denatured it’s properties. Cocoa, on the other hand is the one that we see most often. Cocoa has been heated to add a light flavour, but unforunately during this process, it has also denatured it’s properties.

I add cacao into all of my smoothies, baking, or even make a healthy hot chocolate from it!

The brand I love is Giddy Yoyo. They also have cacao butter, nibs, paste and the best chocolate bars out there!

Apple Cider Vinegar;

This superfood is a must for me. Apple cider vinegar helps to reduce the acidity in our body, which aids in having a more alkaline system. With this baseline, we can experience better digestion, skin health, a quicker metabolism, a stronger immune system and so much more.

I recommend having 1 tsp to a tbsp of apple cider vinegar on an empty stomach first thing in the morning mixed with a little bit of water. You can also have this right before every meal to increase digestion!

My favourite brand is Bragg’s.

Coconut milk:

I always make sure to have some coconut milk in my pantry because of how versatile it is. Not only does it tastes great in smoothies or curries, coconut has incredible healing properties! Coconut is anti-microbial, which is great for our digestive system and immune systems. I love buying a can of Cha’s Organics coconut milk and adding it into a glass jar with water to fill the top. I use this instead of buying nut milk so that I can stay away from those unwanted ingredients!

I recommend getting Cha’s Organics coconut milk.

Mountain Salt:

I add salt to everything! Mountain salt is my favourite salt out there.  Unlike sea salt, mountain salt does not contain the high levels of possible plastic contaminants from the ocean. The kind of mountain salt you buy is really important and that’s why I trust Giddy Yo’s mountain salt. The salt comes from Ecuador, where the specific land is not sprayed, ensuring true nutrients and no chemicals.

I love adding this salt to my foods to add great flavour and even into my water. Mountain salt is an incredible electrolyte with tons of minerals important for balancing the body. If you are feeling low on energy, stressed, tired after a workout or feeling sick, I highly recommend adding in 1 tsp of mountain salt into a litre of water!

These are the 5 superfoods I always have in my pantry. They are easy and quick to use with benefits that last a lifetime. I get my superfoods from Healthy Planet and always recommend that my clients go into the Healthy Planet as I trust the knowledge that the Holistic Nutritionist provide. You can also use my discount code online if you spend over $149.00 to save 10%! At the checkout, add in the code: JassHealth.

I hope you guys love these superfoods as much as I do and I hope I have inspired you to try something new!

-Jass

Improve Your Health With These Five Simple Steps

Originally posted on www.honestlyalexandra.com

The New Year is quickly approaching, which can make some of us feel pretty anxious about our resolutions. I know for myself, my New Years resolutions usually consist of something health related. Although these resolutions can get pretty intimidating, these are some simple tips that you can keep track off that don’t require a lot of commitment or fear.

Hydrate! I always get asked how the easiest way to lose the bloat is, and I can honestly say that water has done wonders for myself and my clients. The best way to flush toxins out and reduce water weight is by drinking water, consistently. I recommend aiming for at least one and a half litres of pure water a day. If you have a hard time drinking water, try adding in some fruit! It helps to give your water a refreshing flavour, plus you get some extra nutrients from the fruit.

Add hemp hearts into your meals! I love these little guys because they hold an incredible amount of nutrients in such a tiny, almost tasteless seed. Hemp hearts are a great source of fats and fibre. They are also a great source of protein, with 3 grams per tablespoon. These three components are the most important nutrients for a balanced meal! I add these onto all of my meals, smoothies, yogurt bowls and even in my baking. They are a great little seed to hide into everything and anything. Make sure to keep these in the fridge so you keep the seed from going rancid! I love the brand Manitoba Harvest.

Start the morning with a warm lemon water! Warm lemon water is one of the best things you can do for yourself in the morning. Lemons are extremely liver detoxifying and help to improve digestion, skin, immunity and overall energy. Warm water is most important because it mimics the temperature in the digestive system. Refrain from drinking cold water, as it comes to a huge shock to the body. This will cause your digestion to restrict. I love sipping on warm lemon water as soon as I wake up while I get ready for the day.

Have a smoothie for one of your meals of the day. No only is this one of the easiest ways to increase nutrient capacity, it gives your digestive system a break! Giving our digestive system a break is so important because our bodies need a chance to rejuvenate in between food. If you are going to choose to have a smoothie, just make sure it has a good source of fat, fibre and protein! My all time favorite smoothie consists of: Spinach, almond butter, blue berries, chocolate protein powder and almond milk.

Cut up a ton of veggies and keep them in the fridge, prepped to go. This sounds super easy, but it makes a world of a difference! I can say for sure that every time I do this, I end up eating way more vegetables. This is because it sits right in the middle of your fridge, ready for you to eat when you are opening up the fridge for a quick, easy snack. Hummus and vegetables are not only such a healthy snack, but it will also keep you fuller for longer because of the fibre and protein in hummus.

I hope these little tips become a routine for you this 2019! If you think that this might be too big of a step, focus on one. Once you are feeling confident, add in another goal. Keep track of you goals and your progress! I promise you will be so happy you started!

-Jass

Why Is Your Skin Acting Up?

We often assume that skin issues are caused by what we are using externally on the skin, but that isn't usually the issue. 

When we experience abnormal skin conditions like eczema, acne, psoriasis, rosacea, this is a clear sign of our body crying for help. The skin is the larges detoxification system in the body. When toxins are built up in overload in the body, they will start to show on the surface of our skin. 

When we see this sign, its important to take action. 

Although the doctor will typically say that these skin disorders are chronic, hereditary, etc, they can actually be fully reversed in many cases. 

A few months ago, I experienced extremely abnormal and severe dermatitis on my skin. I have never dealt with any kind of skin issues previous to this, even hormonal acne as a teenager. This to me was completely out of the blue. It was located around my mouth and chin (this location signifies a weakness in the digestive system, according to Chinese Medicine). After months of trial and error, I realized that there was more to this issue. I got tested and realize my skin was expelling toxins due to a fungal infection from food poisoning, which I experienced earlier that year.

I remember going to the doctors office and he told me that this was Chronic Perioral Dermititis and that my skin was never going to clear up.

After three months of anti fungal cleansing, the infection went away. My symptoms like fatigue, bloating, joint pain and abnormal skin issues also went away. Symptoms that I never even realized I had, also disappeared.

These skin disorders signify a leaky gut picture. Leaky gut can be prominent for so many reasons. 

- Medication or birth control 

- Internal or external stress (work stress, relationships, travel, pollution, etc)

- Candida and parasites

- Trauma to the nervous system 

When our digestive system isn't working properly to assemble nutrients and excrete toxins, we start to notice abnormality on the surface. What we see on the outside, is a true picture of the inside.

If you experience any of these skin disorders, ask yourself how you feel inside? Do you wake up feeling tired? Do you experience bad breath? Do you get headaches? Do you feel bloated constantly? Bad PMS? These are all symptoms to a poorly working digestive tract. 

Work from the inside, to experience results from the outside. 

If you experience any of these symptoms, I would highly recommend checking out the Digestive Nourishment eBook located in the shop section, or checking out the services that I offer to help you get your glowing skin back. 

Fermented Turmeric + Ginger: Fall's Best Friend!

With Fall slowly approaching, it's a good idea to start thinking about the ways you are going to prepare you immune system for the colder months. 

Since out vegetables are mostly going to go from raw to cooked (steamed, roasted, etc..), we are definitely going to be losing lots of important nutrients. 

A product that I have been using for the past few months is Botanica's Fermented Turmeric Ginger. This formula is completely organic, raw and fermented. Although it's been a hot summer, this formula has been a great aid in digestion, inflammation and stress, as well as immune boosting- but thats obvious! Keeping inflammation down as much as possible is so important for healthy immune system. Some inflammation is healthy, but when it gets to be too heavy, we see issues like autoimmune disease, leaky gut, and so much more. 

Why Turmeric and Ginger? 

Turmeric is well known for its vibrant yellow colour, which is so pigmented that it will stain just about anything. This is a good indicator of how strong this antioxidant really is. Turmerics active ingredient is curcumin. This is where the. great benefits of it being extra anti-inflammatory comes from. Turmeric has been an incredible aid for joint pain and immunity. 

Ginger, is a common root that we use when we are feeling under the weather, and there are so many reasons why. Ginger is another incredible antioxidant that is rich in anti-infammatoy properties which will actually enhance digestive function and help to support any irritation or uncomfortableness in that region. 

Together, these two work as a powerhouse for all sorts of aliments. Because this formula is fermented, the turmeric and ginger are that much more bioavailable to the body. If you suffer from digestive issues, this will help increase the absorption of each root! 

I take 1 shot of this, every morning. If you're a kombucha fan you will love this stuff! 

I strongly recommend this product to any of you whole struggle with digestive health, joint pain, poor immunity, poor skin health or even if you just want to give yourself some extra attention this Fall! 

If you have any questions or reviews on this product, feel free to leave a comment below. 

Happy almost Fall, friends! 

- Jass

6 Ways to Increase Your Water Intake

Im sure by now, we are all aware of the reasons why we need to drink more water, but lots of us just don’t like the taste of water. Here are some easy ways to increase your water intake and actually enjoy it:

1. You’ve heard this before- add lemon to your h2o! I don’t mean the concentrated ones that you can find in the grocery store, stored in plastic. I mean, real freshly squeezed lemon (I swear this takes less than five seconds!). Lemon water is extremely detoxifying and loving to our livers and blood. Lemon water also helps to stimulate digestion, which makes it a plus to have this before eating!

Just like you add lemon to your water, try lime! They have similar health benefits, but with different citrus' flavours. I love mixing these two up (or having them together) to keep things different. 

2. Make it fun. Add in some freshly cut strawberries and mint leaves. Let it sit in the fridge for an hour so that the flavours can really soak in. You’ll want to keep drinking more water after this one! Plus, this mixture is filled with antioxidants and anti inflammatory properties!

3. Add a drop or two of chlorophyll into your water (I recommend Genestra brand). Chlorophyll is a potent green that aids in liver detoxification, helps to balance blood sugar levels and hydrate each and every cell in the body. chlorophyl water also tastes so good with fresh mint! 

4. Make a healthy iced tea by adding in your favourite herbal teas into your iced cold water (peppermint, ginger, lemon, chamomile, fennel). You can keep this in the fridge all night. Make sure that you keep the top closed to ensure you also gain all of the benefits that come with that specific herb. 

5. Add pure sea salt to your water. This may sound weird, but the minerals found in sea salt are extremely important for hydrating and remineralizing our bodies. We lose minerals all throughout the day, so its important to keep these replenished. Think about the purpose of Gatorade (the electrolytes), without the sugar + other chemicals. I usually add 1 tsp to a full litre of water and notice that I feel a lot more energized after. This also helps to curb your appetite, but don't go too crazy.

Keep track of how much water you drink in one day, and try to aim for one litre more than what you started with! 

I hope you guys enjoy these little tips, 

- Jass

 

Boost Your Metabolism Before Breakfast!

Boosting your metabolism is not only great for weight loss, but its so important for a more efficient body, overall. Improved digestion, mood + clarity, flawless skin & a strong immune system. 

Here's a super simple drink (or shot, if this doesn't align with your taste buds),  to have every morning:

In a cup, or shot glass, add: 

1 tsp-tbsp of apple cider vinegar (start s l o w- half of a tsp when you first start out as this could be too strong for you) 

1 dash of cayenne pepper 

1 dash of cinnamon (did you know cinnamon helps to curb cravings? I add this to almost all of my meals + smoothies!)

1 dash of turmeric powder

Water, if you'd like to sip this slowly

Mix all ingredients together and drink up! Feel free to use a little chaser (juice, or I would recommend water) if this mix is too strong for you. 

This drink is best taken on an empty stomach, before breakfast. Try doing this everyday for at least a month to see how you feel. 

I hope you enjoy this little recipe! 

- Jass