6 Easy Ways To Support (And Speed Up) Digestion

What’s not to love about Thanksgiving? A special day dedicated to cherishing those people you care about most, enjoying the crisp fall weather, maybe watching a little football and eating tons (and tons) of turkey—and all of the side dishes you can fit on one plate. And while most of us know it’s not necessarily great for your health to gobble till you wobble, it can be hard to resist all of the deliciousness Turkey Day has to offer.

So instead of giving you a long list of alternative (healthy) dishes you can include on your Thanksgiving menu in place of some of the traditional dishes—honey roasted butternut squash with cranberries and feta, Garlic Mashed Cauliflower, butternut squash and wild mushroom stuffing—we’re going to provide a few simple ways you can improve digestion for all of your turkey day eating. Because let’s face it, just because all of those scrumptious dishes taste delicious going down, feeling overly full isn’t 

any fun. 

Here are a few ways to get (and keep) your digestive tract moving:

1.    Wake up, drink up. Not only does drinking water first thing in the morning help to replenish the fluids you lost while you were sleeping, it also helps to promote digestion and clean out your digestive tract. Some experts believe that room temperature or warm water is best. You can also try adding lemon or apple cider vinegar for additional benefits.

2.    Don’t skip breakfast. There’s a reason it’s known as the most important meal of the day. While it may sound like a great idea to avoid eating before the big feast, this actually makes you more likely to eat too much too fast. So take some extra time in the morning to enjoy some fiber-rich foods to get your metabolism going, to help keep hunger at bay and to get your digestive tract going. Things like whole-grain oatmeal with fruit, an omelet with veggies, even a slice of whole wheat toast, are great ways to get your fill of fiber.

3.    Make quality time count. One of the best ways to get your metabolism revving and ready to tackle a big meal is to get some exercise. Now this doesn’t mean you have to wake up extra early and head to the gym by yourself. Instead, try taking your family or friends along with you on a nice walk outside, or maybe play a little touch football. And bonus, by working up a sweat, you’ll also work up a heartier appetite—bring on the turkey!

4.    Fill up your cup. That’s right, it’s time for more water. One of the best things you can do throughout the day is to stay hydrated by drinking at least 8 cups of water throughout the day, especially while you’re eating. Not only does sipping water while you eat help to support your digestive tract, it also helps you to eat slower and feel full faster. Now that’s what we call a win-win!

5.    Don’t forget the ginger. While water is your best friend when it comes to digestion, having something with ginger in it may be a better bet if you’re battling post-meal tummy troubles. That’s because ginger helps to naturally relieve nausea and upset stomach symptoms. If possible, opt for ginger tea as the warm water will help to support digestion, while the ginger works its magic.

6.    Get comfortable. After indulging in your holiday feast, it’s important to stay relaxed and avoid stress, which can impact the digestive process. For starters, make sure you’re wearing something loose-fitting and comfortable, tight waistbands don’t help anyone. Also, make sure that a bathroom is close by as it’s important not to hold it, especially stool, as this can make it harder to pass later. Finally, don’t be hard on yourself after indulging as this can spike stress and detract from your enjoyment of the special day.

Have a Happy—And Healthy—Thanksgiving!

Everyone here at Gwinnett Medical Centerwishes you and your friends and family a Happy, Healthy and Safe Thanksgiving. However, in the event that you need medical care, you can count on ChoiceOne Urgent Care. Whether it’s an allergic reaction, a broken bone or an infection, the experts at ChoiceOnecan help. These specialists are available seven days a week, from 8 a.m. to 8 p.m., at a convenient location near you.

5 Popular Pinterest Recipes For Fall—Dietitian Approved

Between Halloween and Thanksgiving, there’s no shortage of delicious, tasty food in the fall months. Whether you’re searching for healthy fall pasta ideas, nutritious autumnal desserts or recipes for nourishing, comforting casseroles, you can find any or all of the above on Pinterest. 

And while there's no denying that many of those recipes look totally tasty (even the picture looks good enough to eat), it can be tough to gauge how healthy they really are. To help you navigate through the endless number of popular fall recipes on Pinterest, we talked with Registered Dietitian, Renee Covey, the Nutrition Coordinator at GMC’s Diabetes & Nutrition Education Center.

Below are delicious, seasonal recipes that have thousands of overall pins (and great reviews, too). Plus, Renee shares her thoughts on why they’re some of her favorites:

1.    Sweet Potato & Sausage Quinoa Bake: If you’re like us, this recipe probably had you at sweet potato. But that delicious fall favorite is just one of the many scrumptious ingredients that make this dish so healthful. “This recipe provides ample protein, including quinoa,” says Renee, “along with antioxidants that are found in colorful sweet potatoes and kale.” “And while this recipe does have cheese, it’s added in a smaller amount than many recipes due to the distinct gruyere flavor.” To get the recipe, click here.

2.    Date Night Mushroom Pasta With Goat Cheese: You know we couldn’t resist including a pasta recipe since that’s one of the go-to comfort foods of the season. “The beauty of this dish, besides the fact that it’s colorful, is that it provides fresh vegetables and whole-wheat pasta, both of which boost its nutritional value,” explains Renee. “Plus, it’s easy to be a fan of the goat cheese because of its mild flavor and creamy texture.” To get the recipe, click here.

3.    Broccoli Cauliflower Rice Chicken Casserole: You already know that this recipe is a winner based solely on the fact that it’s for a time-saving casserole—perfect for those hectic days. Plus, with cauliflower rice, you know you can’t go wrong. “Cauliflower rice is a hot nutrition topic since it is lower in carbohydrates than white rice, and offers all the nutrients that the vegetable group contains,” notes Renee. “And to make this recipe even healthier, try reducing the cheese to 2/3 the listed amount to save on fat and calories.” To get the recipe, click here.

4.    Turkey Chili with Kale: If you’re looking for a filling and wholesome dish, look no further than this hearty chili recipe. “Hunger will know its place with this one,” says Renee. “Plus, it freezes well.” This dish is always a crowd pleaser, especially as temperatures continue to drop outside. “This recipe offers the satisfying combination of high protein from the ground turkey and beans,” says Renee, “as well as high fiber from all of those flavorful vegetables.”  To get the recipe, click here.

5.    Soft & Chewy White Chocolate Cranberry Oatmeal Cookies:Who doesn’t love to finish a meal with something sweet? Unfortunately, baked goodies aren’t exactly the most nutritious foods out there. But that doesn’t mean you can’t still enjoy the sweet flavors of the season. This recipe does a great job providing the sweetness of white chocolate, balanced with other nutritious ingredients. “The oats and cranberries found in this recipe are a great combination,” says Renee. “To make it even healthier, you can try cutting back the white chocolate from ¾ cup to ½ cup.” To get the recipe, click here.

Fall into healthier habits. Gwinnett Medical Center is committed to helping our community learn how to manage and prevent diabetes. With a team of specialty-trained nurses and registered dietitians, GMC’s Diabetes & Nutrition Education Center offers a variety of programs designed to help people with diabetes, newly diagnosed people with diabetes, and those with pre-diabetes or those needing help with weight management.

Cuddle-Lovers Rejoice: Here Are 6 Surprising Health Benefits

Sure, pumpkin spice lattes are tasty. And apple cider isn’t half bad. Of course enjoying football is great, too. But the truth is this season was made for cuddling. Can’t you just hear your favorite pair of sweat pants, that cozy blanket and your go-to cuddle buddy—significant other, cat/dog, or your little one—calling your name? Even if you don’t consider yourself a cuddle bug, it’s hard to resist the idea of getting close and comfy with these crisp, fall temperatures.

But it isn’t just contentment and warmth that cuddling offers—although those are great. It’s all of the mental and physical health benefits it provides, too. Now just because cuddle time can boost your overall well-being, doesn’t mean that you get to skip those routine workouts and balanced, nutritious meals. However, what it does mean is that you have yet another great reason to enjoy all the cuddles you want (all fall and winter long).

To kick off snuggle season the right way, Tik Pau, MD, a primary care provider at GMG’s Bostock Family Medicine, offers 6 health benefits to keep in mind:

1.    It’s extremely soothing. While the human body has five senses—sight, hearing, touch, taste and smell—touch is often the most powerful. “Because skin is the largest organ in the human body, there is an instinctual drive for skin-to-skin contact,” notes Dr. Pau. Enter cuddling: the perfect way to get that comforting, relaxing touch.

2.    It makes you feel good. But not just physically. When you’re snuggled up, your brain will release higher levels of the hormone, oxytocin, which is often referred to as the love hormone. “This hormone plays an important role in bonding and connection, which can help to increase feelings of intimacy and closeness,” explains Dr. Pau.

3.    It improves sleep. Getting a good night’s sleep may feel impossible sometimes, but it’s nothing that a good snuggle session can’t fix. “When you experience a boost in oxytocin, which cuddling provides, it can help increase both the amount and quality of sleep,” notes Dr. Pau. “Plus, it naturally helps to slow and deepen your breathing, which happens when you sleep.”

4.    It helps relieve stress. Regardless of whether you’re big spoon or little spoon, the bottom line is cuddling is relaxing for your body. But it isn’t just that your body is comfortable and at rest, it’s also the mental break that cuddling provides from life—it’s like hitting the pause button. And let’s not forget about oxytocin. This helpful hormone acts as a natural stress-reliever.

5.    It supports heart health. Oxytocin strikes yet again. “Not only is oxytocin great at reducing stress, and all of its negative side effects—including harming your heart—it also helps to reduce blood pressure and lower heart rate,” says Dr. Pau. All of which can help to support lasting heart health. So what are you waiting for? Get your cuddle on.

6.    It boosts immune health. It isn’t just oxytocin that gives cuddling its good name, there’s also serotonin, which is known as the happiness hormone. “When these two hormones join forces, it gives your immune system a jumpstart,” describes Dr. Pau, “this is thanks to the increase in T-regulatory cells, which help to balance and strengthen your immune health.”

Embracing good health. There’s simply no denying that cuddling is king, especially with all of its health perks. But that doesn’t mean you can achieve lasting health by snuggling all day every day—as great as that may sound. The good news is, though, that ensuring your overall health and well-being may be just as easy. With several convenient locations, a wide-variety of services and experienced, knowledgeable providers, GMG Primary Care is your perfect fit.

Apple & Cranberry Crumble (Your Tastebuds Will Fall In Love)

It isn't really Fall until you've enjoyed your first, delciously-crisp apple. And while you can enjoy these crunchy, munchy produce picks all season long, there's something about enjoying a fresh apple in the cool Fall air that just feels right. 

So if you're a tried-and-true apple lover, chances are you're looking for a variety of different ways to enjoy this nutritious and delicious seasonal favorite. Well, look no further than this tasty—and healthy—apple & cranberry crumble. 

Before we get to the good stuff, though, here are few fun facts about apples:

• Did you know that there are over 7,500 different varieties of apples grown around the world? Of those, only 2,500 are grown in the U.S.
• Not all apple varieties are equally nutritious. Some of the highest in vitamins and nutrients are: Granny Smith, Red Delicious, Fuji, Gala and Jonagold. Sorry, Golden Delicious, you didn't quite make the cut.
• Apples are loaded with fiber, vitamin C and phytonutrients (similar to antioxidants), all of which are found in the flesh and skin of an apple. Plus, they don't contain any fat, sodium or cholesterol. Be warned, though, the moment an apple is picked, it begins to lose nutrients.
• Thanks to all of these vitamins and minerals, regularly enjoying apples can help to prevent heart disease, asthma, type 2 diabetes, even cancer.

Apple & Cranberry Crumble Recipe:

• Filling:
• 4 medium- to large-sized apples (pick your favorite variety) (approximately 3 pounds)
• 2 tbsp. lemon juice (approx. 1 lemon)
• 1 tsp. cinnamon
• 1 tsp. vanilla extract
• 1/4 cup dried cranberries
• 1/4 cup pure cane sugar
• Topping:
• 1 1/2 cup rolled oats
• 1/4 cup ground flaxseeds
• 3 tbsp. honey
• 3 tbsp. unsalted butter
• 1 cup of walnuts or pecans (roughly chopped)
• 1 tsp. cinnamon
• Let's Mix It Up:
• In a large bowl, stir apples with lemon juice, then add cinnamon, vanilla, and cranberries.
• Spray glass or ceramic pie pan (or 9 x 13 pan) with vegetable spray. Pour in apple mixture.
• In a food processor, fitted with a standard cutting blade, add oats, flaxseeds, honey, butter, walnuts or pecans and cinnamon. Pulse for 30 seconds or until well combined. Sprinkle oat mixture on top.
• It's Time To Bake (It's going to smell amazing):
• Preheat oven to 350 degrees. Bake for 30 to 40 minutes, until lightly browned on top and apples are soft, with juice bubbling up.