The 4 Foods for Better Digestion

4 foods for better digestionToday I want to give you some quick and easy tips for supporting your digestion starting at your very next meal using foods you already have in your kitchen.

Okay you might not have all of them, but I know you likely have at least a few – and if you don’t, well you can easily and inexpensively pick up most of them at your local grocer.

I know sometimes it can be tempting to just pop a Tums when you’re experiencing tummy troubles or indigestion, but consider that you might already have just the remedy you need, albeit a natural one, hanging out in your cupboard just waiting to be discovered.

As Hippocrates, the Greek physician known as “the father of medicine” said:

~ Let food be thy medicine and medicine be thy food ~

The 4 Foods for Better Digestion

1. Bitter Greens such as arugula, kale, Swiss Chard, and dandelion are great additions to a starter salad at the beginning of your meal. Their bitter quality will stimulate the production of your body’s digestive secretions (saliva, pancreatic enzymes, bile) and prime your body to digest your food better. Plus it never hurts to get more alkalizing greens into your diet. My favorite go-to leafy salad green is baby arugula – I love its fresh and peppery taste!

2. Spices such as ginger, fennel, anise, caraway, cloves, and cinnamon all have a carminative action in the body – meaning they can relieve indigestion and help with bloating and gas. Add a pinch of cardamom to your smoothie, grated ginger to your salad dressing, or freshly ground cloves, cinnamon and anise seeds to your homemade chai tea. The sky’s the limit when it comes to the many ways you can spice up your diet and support your digestion.

3. Herbs such as chamomile, lemon balm, and peppermint are great for making tummy calming herbal infusions. I always have a stash of dried herbs on hand for this very reason. One combination I particularly enjoy is 1 tsp of chamomile + 1 tsp of lemon balm infused in a cup of boiled water and left to steep covered for 10 minutes. Both of these herbs have carminative actions so they’re really great at relieving indigestion. They both stimulate digestion as well (especially chamomile with its bitter quality) so can also be drunk before meals as a pre-dinner aperitif.  Also, their light sedative effect makes them relaxing and restorative for the nervous system – especially great when you have digestive upsets as a result of being anxious or stressed.

4. Fermented Foods such as kimchi, sauerkraut, miso, kefir and yogurt are all naturally-rich in probiotics – the healthy bacteria that helps our digestion function properly and supports our immune health. The flora in our gut is easily disturbed by the use of medications, especially antibiotics, poor diet, alcohol, smoking, and stress. Including fermented foods in our diet on a daily basis can markedly improve our gut health. When buying yogurt always opt for full-fat and unsweetened – as low-fat and flavoured varieties are always higher in sugar.

Have a favorite food or dish that supports your digestion? Share with me in the comments below.

Here’s to a healthy and happy gut!


Dinner in a snap! (Crustless Quiche)

crustless quiche This recipe is for those nights when you get home from work feeling ravenous and want something quick and easy for dinner.

This dish takes very little time to prepare and you can keep it as simple as you’d like using whatever ingredients you happen to have on hand. As long as you have some eggs in the fridge you’ll be good to go!

This recipe can be made ahead of time and then popped back into the oven to reheat. To be honest though, the time it takes to reheat isn’t much shorter than the time it takes to make it from fresh, especially when you also take into account the time it takes to preheat the oven.

You can also pour the mixture into muffin tins for single serving sized portions to have on hand for quick meals or snacks. I have a few clients who swear by this!

Recipe – Crustless Quiche (serves 2 or 3)


  • 6 eggs
  • ¼ cup of cream or dairy alternative of choice
  • Coconut oil or butter for greasing dish
  • Pinch of sea salt
  • Veggies of choice – I used sliced grape tomatoes, zucchini, and black olives.
  • Goat’s Cheese (optional)
  • Herbs (dried or fresh) of choice – I used basil


  • Preheat oven to 350 F
  • Whisk together eggs and cream in a large mixing bowl along with sea salt.
  • Pour mixture into an oven safe 8” x  8” greased casserole dish
  • Place veggies of choice into mixture
  • Top with crumbled or shredded goat’s cheese (optional)
  • Top with fresh or dried herbs of choice
  • Bake in the oven for approx. 20 minutes or until eggs have hardened (test by sticking your knife into the eggs – it should be dry)

Pair it with some fresh salad mix and you have yourself a quick, easy and beautiful meal.

quiche with salad



3 Tips for Juicing Wisely

3 Tips for Juicing Wisely

As the weather warms up and is beginning to feel a bit more like spring, I find myself getting back into my daily juicing routine.

There’s nothing like a fresh infusion of easily assimilated vitamins, minerals and phytonutrients to energize and nourish your body, while helping to protect it against premature aging and disease.

Incorporating juice into your diet is a great tool for giving your digestive system a much needed break so your cells can go to work detoxifying and repairing themselves.

To learn more about the wonderful health benefits of incorporating fresh vegetable juice into your routine, and grab some yummy juice recipes, make sure to read this post where I covered the topic extensively.

As I’ve become somewhat of a “veteran” juicer over the years, I realized that there are a few things about the way I juice that have become second nature to me, and might not be so obvious to people just starting out.

So today I want to share with you…

3 Tips for Juicing Wisely

1) Choose Organic

This is a time when you definitely want to opt for organics since you’re consuming the juice in concentrated amounts. Some of the most heavily sprayed, pesticide-laden produce are among the ones commonly juiced. For example, celery, cucumber, apples, and kale are on the Environmental Working Group’s Dirty Dozen list of most heavily sprayed produce. If you follow my Facebook Page, you may have seen that yesterday I shared their updated 2014 Guide for Pesticides in Produce including both the Dirty Dozen and Clean Fifteen list. This is a handy guide to have in your back pocket when grocery shopping, especially if you’re on a budget, so you’ll definitely want to check it out if you haven’t already. If you’re going to use non-organic produce at least peel the skin off if possible – as in the case with cucumber and apples.

2) Juice Mainly Vegetables

While fruit can be a nice addition for added sweetness, especially as your palate adjusts to the taste of juiced greens, aim to make your juice predominately veggie-based with no more than 1/3 juice coming from fruit, or 3:1 veggies to fruit. Too much concentrated fruit sugar can cause blood sugar imbalances, not to mention it’s a major yeast-feeder. If you’re consuming mainly green juice with little-to-no fruit, you likely won’t have to worry about these issues. It’s when you’re juicing a lot of fruit and sweet vegetables like beets and carrots that problems can arise. Also remember that you can lower the glycemic index of any fruit or sweet veggie by cutting it with greens.

Most people can benefit from an all greens juice cut with lemon or just a little bit of apple. My average vegetable juice is usually a combination of celery, cucumber, leafy greens, ginger and lemon (as pictured above). I rarely juice fruit, except on occasion. If you already have blood sugar problems to begin with than this is the type of juice I recommend you stick with.

3) Drink it on an Empty Stomach

When you’re infusing your body with easily assimilated vitamins, minerals, phytonutrients, and enzymes, all of these healthful substances can go straight to work where they’re needed most repairing and detoxifying the cells of your body. That is until you impede the process by throwing food into the mix! Call me a juice snob but it always bewilders me when I see someone drinking their juice while eating a meal, because I know they’re not giving the juice a chance to work to its full healing potential. Not to mention that consuming large amounts of liquid with food is just a no-no in general.

Since juicing on an empty stomach is best, the ideal time for most people is in the morning before consuming solid food. Fresh vegetable juice is a great tool for breaking your overnight “fast” and extending your body’s cleansing capabilities, all while providing deep nourishment to the cells and tissues of the body. Once you consume your fresh juice try to wait at least 20 minutes before consuming anything else to reap the most benefit from your juice.

Don’t forget to check out this post to learn more about juicing, plus grab some delicious juice recipes!

Have a question about juicing? Ask me in the comments below!

All love,


Don’t forget to schedule your complimentary, 20 minute “Health Discovery” phone session with me if you think you could use some extra guidance with your nutrition and healthy body goals.

Bloated? Watch the Fruit!


Last week I sent out an email asking readers to send me their burning questions.

What a great response I got! Thank you for taking the time to submit them. I loved reading them and I look forward to addressing many of them in upcoming blog posts. If you didn’t get a chance to ask me, it’s not too late – send them along!

One common concern for many women (including many of the women I work with) is digestive complaints, particularly bloating.

There seems to be an awful lot of bloated bellies!

There’s nothing worse than going for lunch midday only to return back to your desk feeling bloated like a balloon and having to continue on with your work. Talk about feeling unproductive.

I’ve even had women tell me that they get so bloated at times they look as if they’re 5 months pregnant!

So how does this relate to fruit?

Well fruit seems to be one of those foods people are often confused about. Is it healthy or not? Is it best limited? Are the sugars bad? Does it disrupt blood sugar? What do I think?

People are looking for answers!

I figured I’d tackle both of these topics at once, and how they relate to each other.

I‘ll start first though by saying I love fruit! I think it’s a perfect food, brimming with easily assimilated nutrients that can provide a quick source of energy when needed. It also has the highest water content of any other food, making it a very powerful cleanser, which we can use to our benefit when consumed properly.

Here’s the caveat though.

Fruit can be too cleansing for some people if they’re not internally clean enough for it, which is why it often exacerbates digestive issues, particularly bloating.

For example, if you have undigested food sitting in your stomach or intestines, or your bowel is impacted with waste matter (or you’re constipated), then when that cleansing fruit is thrown into the mix and hits those contents it’s going to “stir things up” or “awaken” old dehydrated waste matter. In other words it’s going to cause some movement.  Not necessarily a bad thing! But, at the same time it can cause a lot of uncomfortable bloating and gas…not very comfortable say if you’re at work.

You might recall one of the principles of proper food combining is to always eat fruit alone and on an empty stomach. This is because it’s the quickest digesting food. And while there are definitely some exceptions to this rule which you can read about here, generally people who suffer from digestive problems, such as bloating, do better separating fruit from other foods.

This is why the ideal time to enjoy your fruit is first thing in the morning before you’ve eaten anything else or well after other meals, such as late in the afternoon.

So is fruit healthy? That depends on what type of body it’s going into!

Now with that said, even when proper food combining is adhered to and/or bloating isn’t an issue, there are a few other scenarios where it may be best to limit your fruit intake to only lower sugar, sour/acid fruits, such as berries, grapefruit, green apples, pomegranate and cranberries, OR avoid them all together until your body is either clean enough for it, or your symptoms have subsided.

These scenarios include:

1) Systemic yeast problems or other fungal related-issues (i.e. Candida overgrowth). Unfortunately sugar feeds yeast –  even the natural ones found in fruit. I wrote more about this here and here.

2) Weight loss. Although you don’t necessarily need to cut out fruit, I find people usually do better limiting their fruit intake to a few pieces earlier in the day and emphasizing the lower sugar, sour/acid fruits mentioned above.

3) Blood sugar problems (i.e. diabetic, metabolic syndrome). In this case it’s usually best to stick with the lower sugar, sour/acid fruits mentioned above, or you can lower the glycemic index of the fruit by mixing it into a smoothie with (for example) greens and avocado, or by pairing your sour/acid fruit with a small serving of high quality seeds (i.e. berries with a tbsp of hemp hearts), which is a fairly benign combination.

Keep in mind that if you’re having fruit first thing in the morning, you can always follow it up with something else  20 minutes (or more) later. You don’t only have to eat fruit!

In closing, fruit is not an enemy to be vilified. Once your body becomes clean enough for it (and your digestion back on track), you’ll likely be able to enjoy it more abundantly without the unpleasant reactions.

Have a burning question that you’d like me to address in an upcoming blog post? Contact me and ask away!

xo Elaine