Darija Varnas

Happy New Year!

The Wellness Wardrobe

About Me As a health coach, I am here to support and mentor others to feel their best through individualized food and lifestyle changes that meet their own unique needs and health goals. Just like building a clothing wardrobe, you must always start with some basic foundation essentials. I like to call this building your Wellness Wardrobe. I work with clients to help make lifestyle changes and choose health-promoting ways that result in making you feel great on the inside and out. You will develop a deeper understanding of food and lifestyle choices that work best for YOU, improving your energy, balance, health, and happiness!

With all of the Holiday fun, there also comes drinks, treats and oversized meals. Before we start all of our resolutions for the year, let’s get back on track with taking care of our bodies from the inside and out. Here are some of my favorite “Bloat BustWritten by Darija Varnas ing” tips so you can start off the year feeling lighter, and more focused to conquer all of your long term health goals!

Beat The Bloat

1Drink Water and Gentle Exercise is your best friend Water not only keeps you hydrated, but keeps your digestion tract moving. Speaking of moving, Staying on your feet after eating eases stomach discomfort and promotes digestion. Taking walks, doing simple Yoga twists, stretches and deep breathing exercises help get things moving too! TIP Try this gentle stretch that encourages blood flow and aids with digestion. Lie on your back, feet facing a wall. Inch your bottom up against the wall, and raise your legs up to rest against the wall with your feet flexed and arms wherever is the most comfortable for you. Relax here for 20 minutes to increase circulation and release anxiety and tension making you feel more calm and balanced.

2Practice Mindful Eating Take the time to appreciate your food and make meals an engaging mindful experience. When we eat mindfully, we eat slower, giving our stomach time to digest the nutrients and allows us to enjoy our food more. This also helps our brain recognize that you’ve had enough to eat!

TIP Engage your senses by noticing colors, smells, sounds, textures and flavors. Sit down, slowly chew and savor (with the TV off!) In an environment that makes you happy.

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Eat Whole Foods/ Reduce the Sugar Reducing inflammatory foods in your diet (such as sugar and refined carbohydrates) which can aggravate your digestive system and cause bloating. Instead, sub in some fresh and natural foods for maximum nutrition. Make sure the majority of your meals consist of greens and soups which nourish the digestive system and support natural detoxification and the elimination of waste. (See Recipe!) TIP Stimulate your digestive system by juicing one fresh lemon in two glasses of filtered water. This acts as a natural laxative and increases stomach acid allowing you to break down your food more effectively.

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Don’t sleep on a full stomach Give your body time to digest properly and try not to eat at least 3 hours before going to bed. Try to make dinner the smallest meal of the day, (again, see recipe!) and unwind with some Peppermint tea that is known to ease stomach pain, and aid in relaxation. TIP The day after a big meal, try adding in some fiber to prevent constipation. Meals like oatmeal or chia pudding can help get your digestion back on track!

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Restore with Prebiotics/Probiotics Prebiotics and Probiotics work hand in hand to help improve our gut health! Prebiotics fuel our intestinal probiotics and help promote balanced gut flora and healthy bowel function. Prebiotics can be found in whole foods such as legumes, oats, garlic, leeks and onions.

Probiotics promote happy, healthy gut bacteria. Fermented foods are packed with probiotics and can be found in kefir, yogurt, sauerkraut, kimchi and other fermented vegetables. Eating plenty of both prebiotic and probiotic foods will help promote a balance of both good and bad gut bacteria, resulting in less bloat and better digestion.

*The Wellness Wardrobe is partnered with Seed Health, and will earn affiliate commission on any Seed purchases made directly through this affiliate link. TIP Looking for a suitable probiotic? SEED daily synbiotic, is my personal go to formula that has sustainable packaging and makes it easy for me to stay on top of my gut health. The formulation combines a probiotic and prebiotic, is vegan, gluten-free and includes 24 clinically studied naturally occurring strains and lives up to the highest standards for human and planetary health. www.seed.com Use code DOT15 for 15% off your first month subscription straight to your door!

*Make sure to read the labels on any supplements carefully and discuss any changes in diet, or recommendations with your healthcare provider*

Healing Carrot Turmeric Ginger Soup

This delicious, nutritious and feel good warming soup will help soothe your stomach and keep you satiated all season. (The ingredients in this recipe all contain anti-bloat and anti-inflammatory benefits too!) Enjoy!

Ingredients 1 lb carrots (diced into ½ inch rounds) 2 tbsp olive oil 2 tsp dried turmeric Grated fresh ginger to taste 1 tsp cinnamon 4 cups bone broth or vegetable broth, preferably homemade 1 cup full fat coconut milk 1/4 tsp salt Freshly ground pepper

Method Preheat oven to 400 degrees. Wash and cut carrots into ½ inch rounds Place carrots on a baking sheet and drizzle with olive oil. Roast carrots in oven until tender, about 20 minutes. In a food processor or blender, add all ingredients. Blend on high until well-combined. Garnish and serve immediately.