New PDF release: 400 Calorie Vegetarian: Easy Mix-and-Match Recipes for a

By Editors of Good Housekeeping

ISBN-10: 1618370626

ISBN-13: 9781618370624

A vegetarian vitamin can maintain us healthy—but can it additionally retain us narrow and trim whereas tasting nice and filling our tummies? totally. The scrumptious dishes in 400 Calorie Vegetarian will please your palate in addition to your waistline. Dig in and have fun with a Chiles Relleños Casserole, Butternut Squash and Sage Lasagna, and wintry weather Vegetable Chowder. And don't omit a candy and fruity dessert—you won't also have to suppose a bit accountable! An icon all through shows vegan dishes.

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Additional resources for 400 Calorie Vegetarian: Easy Mix-and-Match Recipes for a Skinnier You! (Good Housekeeping Cookbooks)

Sample text

Be aware, however, that beets, tomatoes, blueberries, black licorice, and iron pills can also affect the color of your stools. Daily bowel movements that look like a type 3 or 4 on the poop chart are one of the many benefits you can get from optimizing your diet. Striving for perfect stools is striving for healthy digestion. TRANSIT TIME The time it takes for food to travel from your mouth to the toilet is known as transit time. Your transit time should be around 12 to 24 hours. A longer transit time indicates constipation and a longer exposure time for your body to the toxins and waste products in your stools.

Optimal Digestion If you’re reading this book, your digestion is probably not what you’d like it to be. Some people experience so many digestive problems that they forget what optimal digestion should feel like. The criteria used to define optimal digestion may vary slightly depending on whom you ask, but most gastrointestinal health 62 experts would likely agree that optimal gut health involves most of the following criteria: Table 6: Optimal Digestion Aspects Optimal Digestion of Specific Criteria • Normal stomach acid levels, bile production, and digestive-enzyme secretion • Absence of malnutrition, nutrient deficiencies, and dehydration Effective Digestion and • Regular bowel movements (at Absorption of least once per day) Food • Normal stool consistency (type 3 or 4 on the poop chart) • Normal transit time (12 to 24 hours) 63 • No abdominal pain, bloating, diarrhea, constipation, acid reflux, nausea, or vomiting • No carbohydrate intolerance (fructose, lactose, sugar, starch) Absence of • Normal intestinal permeability Gastrointestinal (no leaky gut) Problems • Absence of gastrointestinal disorders (celiac disease, Crohn’s disease, and other inflammatory bowel disorders) or good management of the condition(s) • Absence of inflammation • No bacterial or yeast overgrowth Healthy Flora Gut • No infections from parasites, fungi, viruses, or pathogenic bacteria • Normal composition and diversity of gut flora Strong Immune • Intact intestinal barrier (no leaky Status gut) 64 • Normal levels of antibodies • Normal activity of the immune system • Normal food tolerance (absence of abnormal food sensitivities) • Absence of autoimmune conditions or good management of the condition(s) • Good quality of life Well-Being • Absence of depression or other mood disorders *Adapted from Bischoff SC.

It’s only when nutrients 45 are absorbed and circulated in your bloodstream that they truly enter your body. One of the roles of your digestive system is to meticulously sort the good from the bad in the food you eat, making sure that only the beneficial stuff, such as nutrients, enters the body, and keeping out bacteria, toxins, and waste products until they can be flushed away. Your gut lining is made of a single layer of epithelial cells that are, amazingly, all that keeps what’s in your intestines from reaching your bloodstream.

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400 Calorie Vegetarian: Easy Mix-and-Match Recipes for a Skinnier You! (Good Housekeeping Cookbooks) by Editors of Good Housekeeping


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