5 Tips To Beat The Bloat
I love this question, “How Can I Beat The Bloat?” I get a message like this weekly. Bloat is what most of us refer to as extra belly. Let me tell you, the dreaded bloat, especially for women is real! More often than not, while hormones due play a role, it is mainly due to the nutritional nightmare we ourselves have created.
processed foods, alcohol, sugars, and extra sodium
Our bodies weren’t made to manipulate all that junk. Good news, in most cases, just a few nutritional changes will help eliminate the problem once and for all.
So much happens in our gut. That seems to be primarily where the bloat lives as well. A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, healthy sleep, and effective digestion, and it may help prevent some cancers and autoimmune diseases. Healthline
While the tummy seems to be the focal point for many of us, your nutrition must be thought of in a holistic approach. All encompassing! It has been two weeks since Tribe TFP started our Nutrition Mission challenge. Per usual, I am the test case, the experiment, the guinea pig. Here are some of the things I have been doing to beat the bloat…oh and banish two inches in 2 weeks from my waistline! Yup, 2 inches.
1. DRINK: Get that water (64 ounces minimum) in each day. Add lemons, berries, apple slices, cucumber, or fresh herbs for a little flavor. Sip on green tea while working or sitting. I don’t mean from Starbucks. I mean, plan ole brewed tea. Green tea is full of antioxidants and brings with it some fat burning properties. It is a must in the cooler months, I swear it helps boost immunity.
2. SUGAR: This by far is the toughest to do, but will bring the biggest pay off. Most of those added sugars gotta go! That is why I listed it 2nd on the list. It ranks in priority. I say most, because exclusive statements like ALL are just gonna set you up for failure. They aren’t realistic or necessary proclamations. What cutting most sugars looks like is… limiting processed foods like: bars, condiments, sauces, and especially those low energy white foods. Think pasta, bread, pizza. Try shifting those menu items off of your weekly grocery list to your splurge meal instead. Replace those convenience foods and drive through runs with items like fresh produce, skinless chicken, broiled or baked fish and seasonal veggies. Condiments can be made over with Greek yogurt or smashed avocados. You will feel fuller, more energetic, and in general healthier! Not only will the bloat begin to disappear, I would almost guarantee an improvement in your complexion! Proof that you are lowering your overall inflammation.
3. LABEL READING: Here are a few things to remember: marketing buzz words are just that. They do not necessarily mean healthy
a. ORGANIC: simply means no pesticides/chemicals.
b. GF OR GLUTEN FREE: simply means no wheat.
c. Non GMO: simply means not genetically modified.
When shopping, I look at ALL of these things…AND I also look for the ingredients list. Be mindful of serving size, calorie count, and added sugars! Freezer staples like vegetables should only contain those veggies. Remember, we want 0 ZERO added sugars. Some foods have naturally occurring sugars from the fruit/veggies inside. Those are good! I specifically mean the added high fructose corn syrup, brown rice syrup, etc – those are sugars! When we are educated, we know better. One sure fire way to ace this, step is to purchase less foods with labels in the first place!
When we know better, we do better…in turn we feel better!
3. MOVE: Seems self explanatory. Get some sweat going. This doesn’t have to be high intensity. It could mean a stretch session or yoga. Even a carefree walk on the beach or in nature can work wonders for the mind, body, and spirt!
Nothing makes me cringe more than when I hear someone rattle off a list of all the busy things going on in their life. I am like blah, blah, blah…we are ALL busy! This isn’t impressive. I see it instead as a sure fire cry for help! Go to sleep!
5. PAUSE FOR PRAYER: You read that right. While it is mentioned at the bottom of this list, it certainly shouldn’t be your last line of defense. My clients know that God has a place in our wellness. He is often welcomed into our workouts and weekly goal setting sessions. By practicing prayer or meditation, you are more peaceful. AKA – less stressed out. Less stress means less cortisol. Cortisol is a stress hormone our body uses to regulate processes like metabolism and immune response. Chronic stress puts your health at risk. Pile that on with low quality food choices, poor sleep, and little movement and you’ve got a clear campaign to be the Mayor of Bloatville USA!
I hope these tips equip you to stop the endless visit puff city.
May the odds be ever in your favor!