Feel-Good Foods for Good Digestion and Radiant Health

THE FIT FLAMINGO BLOG

In my life, I have really struggled to feel free in my relationship with food. Most days, my strict view of “healthy eating” held me captive. I was doing everything right, and yet I still felt so miserable physically (and emotionally too!!). But through the years, I have learned a kinder and simpler way of viewing food without all the added guilt and shame.

01| Lemon Water &
Homemade Lemon Ginger Honey Tea

Now, I try to think of food from a place of nourishment and not something I need to deprive myself of. I keep things simple by savoring each bite and no longer holding myself hostage when I overindulge or eat too much of the "wrong" things. 

Getting to this place has been a decade long journey for me! So know that it’s okay if you’re not quite there yet. You are on your journey. It's okay to take baby steps and make small changes as you feel ready. Little by little, a little becomes a lot.

In the list below, you’ll find my 7 everyday favorite foods for good digestion and radiant health. I love going back to these basic foods again and again because I know they will help me feel nourished without obsessing about trying to be "healthy."

I hope this list provides a few helpful ideas for you as you get back to the basics (guilt free!) and move through your own food journey.

02 | Roasted Veggie Tray

Starting your day with a glass of room-temperature lemon water is the best way to wake up your body’s digestive system! Improved digestion is the key to great health. So if you’re just starting out on this whole “healthy eating” thing, look into improving your digestive health first. A healthy gut leads to a healthy body!

PS! This is my favorite way to make hot tea: Add a lemon slice, piece of ginger, and spoonful of honey to your favorite mug. Add hot water & stir! Lemon is detoxifying, ginger is great for gut health, and honey is high in antioxidants. Talk about a win win win.

This is a quick, easy way to get 3-5 servings of vegetables in one meal! Throw all of your favorite veggies onto a baking pan. Generously drizzle an oil of your choice (I love using avocado oil when roasting at high temperatures because of its high smoke point) and then add salt & pepper. Roast at 425°F for 30-45 minutes, depending on how much you like your veggies cooked. I’m promise you this: even if you don’t like veggies, you will love these roasted veggies!

03 | A Daily Green

This is a quick, easy way to get 3-5 servings of vegetables in one meal! Throw all of your favorite veggies onto a baking pan. Generously drizzle an oil of your choice (I love using avocado oil when roasting at high temperatures because of its high smoke point) and then add salt & pepper. Roast at 425°F for 30-45 minutes, depending on how much you like your veggies cooked. I’m promise you this: even if you don’t like veggies, you will love these roasted veggies!

04 | A Handful of Berries

Berries are high in antioxidants, which help fight free radicals and lower inflammation in the body. They are also known to boost the immune system and improve overall mental health. So, the next time you’re craving something sweet, snack on a handful of berries! Blueberries, blackberries, goji berries, and raspberries are some of my favorites.

05 | An Energizing Smoothie

Smoothies can pack an energizing and nutritional punch, if you do them right! Adding proteins and fats to your smoothies will help you feel fuller longer. You’ll also get a boost of energy! Here are two of my favorite recipes:

Healing Green Smoothie: In a blender, combine 1 cup of water with a handful of romaine lettuce, 1 apple, 1 banana, 2 stocks of celery, and a squeeze of lemon. Feel free to add ice if you like (I prefer room temperature). Add fresh ginger if you like an extra punch! Blend at a high speed until smooth.

Savory Protein Smoothie: In a blender, combine 1 cup of nut milk with a protein powder of your choice. Next, add 1 tablespoon of chia and/or flax seeds, one spoonful of nut butter, one banana, a handful of frozen cauliflower & your favorite frozen fruit. Blend at a high speed until smooth.

Smoothies are the perfect thing to experiment with in your kitchen!

06 | High Quality Oils & Butters

Fat is absolutely essential for the body! It helps absorb vitamins, produces hormones, and keeps the brain functioning optimally. High-quality oils are high in antioxidants and add a rich flavor to foods. If your home cooked meals are tasting a bit bland, you may want to look at which oils you’re using! My favorites are cold-pressed extra-virgin olive oil, avocado oil, and grape-seed oil, along with grass fed butters and ghee. (PS — Avocados, nuts & seeds, olives, and fish are also a great source of fat for the body!) Add these to your meals to have sustained energy (no post-meal crash) and better mental focus.

07 | Don’t Forget about Onions & Garlic

Both onions and garlic pack a nutritional punch. They are anti-inflammatory and help fight inflammation. Plus, they add so much flavor to meals! I try to add onions and garlic to dinner each night and they are always a staple on my roasted veggie trays.

So friend, there you have it! On a really good day, I incorporate all 7 of these foods into my day. But perfection is never the goal. My meals may look different if I’m traveling or super busy with work. But nonetheless, I always know that these everyday favorites are always worth coming back to again and again because overall, they help me feel really good in my own skin.

A few final tips for feeling good everyday when it comes to food:

~ SAVOR each bite of food. This is my secret to overcoming food guilt. Savor desserts. Savor foods that make you feel good. Savor celebrations and social gatherings with friends and family. Savor it all!

~ Start observing how you feel after you eat. Be willing to make changes if foods aren’t helping you feel good on the inside :)

~ Remember, that each meal is an opportunity to “start again.” You don’t have to wait until tomorrow or Monday or the New Year to restart. You can simply decide to choose again with your next snack or meal. Don’t beat yourself up, just choose again.

With love & light,
Your Trainer - Madison.

hi hey hello!

I'm Madison Deaton. I'm a wife, personal trainer, business owner, dreamer and doer. I strive to create a safe space where women can gather and feel good in their own skin. Welcome to my world of feel-good fitness.

hi hey hello!

I'm Madison Deaton. I'm a wife, personal trainer, business owner, dreamer and doer. I strive to create a safe space where women can gather and feel good in their own skin. Welcome to my world of feel-good fitness.

@thefitflamingo

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