Caven Nutrition Group

Ottawa’s Experts in Weight Loss Nutrition, specializing in healthy and sustainable weight loss, digestive issues, hormonal health, and stress

holiday nutrition

5 Tips To Beat Bloat This Holiday Weekend

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5 Tips To Beat Bloat This Holiday Weekend

If you’ve ever felt bloated after a meal then you know how unbelievably uncomfortable it is! Your pants may suddenly feel tighter, you may feel restricted in your shirt, you might feel heavier, slower and like you need to hit the couch for a snooze.
The reason for bloating varies from person to person but keeping these 5 helpful tips in mind may help to beat bloat this holiday weekend!

1. Chew your food! Digestion starts in the mouth and chewing signals your glands to produce saliva, which contains enzymes that start breaking down food before it reaches your stomach. Food entering the stomach prematurely can contribute to that unwanted overly-full feeling (some might say “stuffed”) and put unnecessary stress on your digestive system.

2. Stay hydrated. Water, along with ‘digestive juices’ in the stomach (stomach acid and digestive enzymes) help to break food down further. When your digestive system has all the tools that it needs to work optimally, you’ll feel satisfied and comfortable after a meal.

3. Pay attention to hunger cues. Are you hungry? Or, are you bored? Eating out of boredom and/or mindless snacking can cause bloating, unwanted weight gain and contribute to unbalanced blood sugar which can lead to excessive cravings.

4. Avoid possible allergens or intolerances. Food allergens or intolerances can really disrupt digestion and cause many symptoms like: bloating, cramping, brain fog, headache, irregular bowel movements and more. If you suspect that you may have a food allergy or intolerance, it’s best to contact a Nutritionist to investigate further.

5. Make sure you’re pooping! Poop is a normal part of everyday life. Yes, that’s right – every single day! Poop is a great indicator of overall health and ideally, your body should be excreting waste once a day. If you aren’t pooping regularly, it’s essential to find out why.

While it might seem like bloating is just a side effect of eating too much, it can actually be a sign of digestive distress and it’s best to seek guidance from a Nutritionist to find out more!

Natural Food Pantry Ladies Night Recipes

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Enjoy these Holiday themed recipes this season!

Pomegranate Chicken & Squash Perfection

INGREDIENTS:
1/4 cup pomegranate juice
1/4 cup gluten free tamari
1 tbsp thai chili powder
1 tbsp green peppercorn
½ cup lemongrass (can use tea if cannot get it fresh)
1 tsp turmeric
1 tsp dried coriander
1 inch piece fresh ginger peeled + grated
1 clove garlic minced or grated
2 pounds boneless skinless chicken breasts or thighs
1 acorn or buttercup squash seeded sliced into half rounds 1 tablespoon avocado oil
1 tablespoon honey
kosher salt + pepper
arils from 1 pomegranate

HOW TO:
Preheat the oven to 425 degrees F.
Make the pomegranate sticky glaze. In a medium bowl, combine pomegranate juice, tamari, chili powder, peppercorn, lemongrass, turmeric, ginger and garlic.
Place the chicken and squash on a parchment lined baking sheet with the chicken at one end and the squash at another. Toss the chicken with half of the pomegranate sticky sauce, reserving the rest for serving. Toss the squash with avocado oil, honey, salt and pepper.
Transfer to the oven and bake for 20-25 minutes or until the chicken is cooked through and the squash is tender. Halfway through cooking, Rotate the pan and spoon any sauce that has settled on the bottom of the pan over the chicken.
Remove from the oven and sprinkle the pomegranate arils over the chicken. Serve the chicken and squash over a bowl of cauliflower rice, drizzled with the remaining reserved pomegranate sticky sauce. Garnish with pomegranate arils.

Cool Coconut Stuffed Dates

INGREDIENTS:
1/2 cup unsweetened shredded coconut (plus extra for topping)
2 tablespoons Coconut oil, melted
2 tablespoons raw honey
Pinch of sea salt or pink Himalayan salt
¼ tsp vanilla extract
About 20 large very soft Medjool dates
2 dark chocolate bars (70% cacao or higher – approximately 85g in size each)

HOW TO:
In the bowl of a food processor or mix together by hand (for more texture) combine the shredded coconut, coconut oil, honey, pinch of salt and vanilla bean. Process until a smooth paste is formed, set aside.
Cut the dates in half lengthwise on one side and remove the pit.
Stuff a small amount of coconut mixture in each date and press to close.
Place stuffed dates in the freezer to firm for 15-20 minutes.
Melt chocolate in a double boiler or saucepan, stirring constantly to make sure it does not burn.
Dip the cold dates in the melted chocolate. Roll each to cover completely and then lift out with a fork letting the excess chocolate drip off before placing on a parchment lined baking sheet.
Sprinkle extra shredded coconut on top of each chocolate covered date as you go. Place the finished dates in the refrigerator to firm.
Serve cold or bring to room temperature for 10 minutes before serving for a softer bite.

Peppermint Frother Fun
INGREDIENTS:
1 cup unsweetened coconut milk (or preferred unsweetened nut milk)
2 tablespoons cacao powder
1 teaspoon peppermint extract (add 1/4 teaspoon at a time to taste)
1-3 teaspoons maple syrup, honey, or other sweetener to taste (optional)
dark chocolate shavings, for garnish
HOW TO:
In a small saucepan, heat the milk, cacao powder, peppermint extract and maple syrup or honey (optional, depending how sweet you want it). Once it is heated and lightly frothy, add the espresso or coffee, and stir to combine. At this point you can use an immersion blender or high-speed blender to add more frothiness. Top with coconut whipped cream and/or lots of chocolate shavings (optional).

Gleeful Gingerbread Frother

INGREDIENTS:
1 cup unsweetened coconut milk or preferred unsweetened nut milk
1/2 tablespoon Coconut Secret Raw Coconut Nectar
1/4 teaspoon ginger
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon all-spice or ground cloves
1 teaspoon vanilla
1-3 teaspoons maple syrup, honey, or other sweetener to taste (optional)
extra cinnamon for garnish

HOW TO:
In a small saucepan, heat the milk, coconut nectar, spices, vanilla, and maple syrup. Once it is heated and lightly frothy. At this point you can use an immersion blender or high-speed blender to add more frothiness.Top with coconut whipped cream and/or a sprinkle of cinnamon.

Turmeric Cookies, colourful and tasty!

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These cookies are grain-free option that can help keep you on track over the #holidays. Holiday baking can get a little intense so by having an option to keep you satisfied and not tempted will keep you on track to you #goals and feeling not bloated! These cookies also have the bonus of turmeric added in. Turmeric is an excellent anti-inflammatory spice!

Ingredients:

– 1 cup of Almond flour
– 3/4 cup of Monk Fruit extract Xylitol blend (can just use one kind but I find the blended is
– * All bulk spices can be found at Bulk Barn if needed
1 tsp ground cinnamon
– 1 tsp ground ginger
– 1 tsp ground cardomom (You can use a cardomom tea bag)
– 1/2 tsp ground star anise
– 1/4 tsp of ground black pepper
– OR TIP you can use 1 tbsp of Tea Masala Spices from a bulk food store!
– 1 tbsp of ground turmeric
– 2 tbsps vanilla extract
– 2 eggs
– 1/2 cup melted coconut oil or MCT oil can be used
– 1 handful of Krisda sugar free chocolate chips

How to:

1. Melt your coconut oil if needed and set aside. Mix all your dry ingredients together in a large bowl (Almond flour, monk fruit extract, cinnamon, ginger, cardamom, star anise, black pepper or use a tea masala mix from a store and finally add turmeric. Mix with a fork.

2.Next add in vanilla extract, eggs and melted coconut oil. Whisk well until combined or use a hand mixer. I found the hand mixer to be especially useful but you’ll get a working from mixing by hand.
3. Throw in your chocolate chips and mix with a spoon.

4. Bake at 350 for 15 to 18 minutes switching oven rack level halfway through! The bottom will the baked and the tops will remain soft. These are great snack to have when you’re making cookies that are full of icing sugar and want to have a little something. 🙂

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