Beat the Bloat

June 3, 2018



Have you ever had that feeling when you put on your jeans and they feel a little too tight. 


Maybe you ate a little too many foods that don’t agree with your digestive system or over the weekend or you have been indulging too much. 


Bloating can be super uncomfortable and cause stomach unwanted digestive distress. 


Here are the top reasons that have been causing you bloating. 



What could be causing bloating? 



Excess Fiber. 


When you transition to a healthier lifestyle one would usually increase fruits and vegetables that contain high levels of fiber. Adding excess fiber when the body is not used to it can cause gas and bloating.




Food Sensitivity.


Eating foods that don’t agree with your body or that your body has a sensitivity to will cause gas and bloating. The most common foods that cause this are wheat/gluten and dairy. Many of us cannot break down the proteins found in these foods so they cause gas and bloating.




Eating Gas Causing Foods. 


Foods that are difficult to digest, have a propensity towards fermentation, or have an inability to be absorbed in the gut can cause gas and bloating.  Foods like beans, cabbage, broccoli, soy, fructose, inulin, fake sugars and sugar alcohols.





Eating too many party foods or drinking too much.


Unfortunately, after a little too much celebrating and partying you can feel bloated. This is because when you drink alcohol you get dehydrated and when you eat carb heavy foods like pizza, french fries, etc. your body holds on to water and makes you feel and look bloated. 



How to get rid of bloating




Slow Down and Relax When Eating.


Eating too fast can cause excess gas and bloating. When you eat; sit down and chew your food, don’t talk with your mouth full and avoid drinking liquids till after you are done eating. This will help to reduce swelling excess air that will cause gas and bloating. 




Use a Digestive Enzyme.


Your body uses enzymes and bile to break down foods so that it is easily digestible. If we do not produce enough enzymes on our own we are not able to break down our food and it will cause gas and bloating. Taking a digestive enzyme with meals will help to break down foods and limit gas and bloating.


Here is the Digestive Enzyme I recommend Designs for Health Plant Enzymes 





Food Elimination Diet.


Eating foods that your body is sensitive to or causes inflammation will cause your body to react by causing gas and bloating in your body. When you can figure out the foods that your body is sensitive to and eliminate these foods from your diet; you will reduce the amount of gas and bloating.



Get the Food Elimination Fix Program HERE





Foods to Help Decrease Bloating 



Ginger has a relaxing effect on your digestive system to help lower inflammation and help to reduce gas and bloating. It also contains digestive enzymes that help the body to break down proteins. 


Fennel contain compounds that help to relax the muscles of the intestines and help to release trapped gas and reduce bloating and gas. 



Lemon is acidic and mimics the digestive juices that we have in our stomach that help break down proteins, dairy and carbohydrates. Adding lemon to water and drinking it regularly will help to keep gas and bloating to a minimum. 


Cucumber is mostly made up of water and will help to reduce bloating. 


Asparagus is a diuretic that helps to remove excess water from the body and will help to reduce bloating. 


Papaya and Pineapple both contain digestive enzymes that help to break down food in the stomach to reduce gas and bloating. 






Sample Menu 


If you have been feeling bloated this is a sample menu to help reduce gas in bloating in a few day.s 


Wake up: Drink 1L plain water w/ squeezed fresh lemon


Meal #1 4 scrambled egg whites, 1 whole grapefruit, green or black tea (unsweetened)

Meal #2 (10am) 4 hard-boiled egg whites 1/2 cup sweet potato, plain (can do cinnamon)

Drink 1 L plain water

Meal #3 (1pm) Large mixed green salad (3-4 cups greens) with lemon or balsamic vinegar, 1 (4-5 oz) white fish/shrimp/egg (low sodium seasonings)

Large unsweetened green tea

(protein snack if you need between this time)

Meal #4 (7pm) 6 oz white fish (tuna, cod or halibut) with lemon on top, 12-15 asparagus spears

Drink 1 L plain water before bed, optional dandelion tea

 

Chill Out and Reduce Anxiety

June 1, 2018



Do you feel anxious and at the end of your rope more often than not. Feeling burnt out and need a reset?

Living in a fast paced world and trying to do everything all the time can cause us to feel stressed and burnt out. 


Here are some of my suggestions to reduce anxiety and that stressed out feeling. 




Focus on the Present. So many times worrying about the future or what has happened in the past can cause us anxiety and stress. When we focus on the present, the only thing we have contr...


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Wrinkle Free Skin in These Simple Steps

May 16, 2018



As a nutritionist I am always asked about proper skin care since the skin is one of the body’s biggest organs and it seems that everyone is always trying to figure out how to get wrinkle free skin (including me!)


Here are some of my top tips on how to keep your skin wrinkle free in a few simple steps. 




DIET 


Inflammation is the number one cause of wrinkles and sagging skin. Removing processed foods and sugar from your diet will help to tame inflammation.


Eat more foods that are anti-in...


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Make More Money as a PT or Group Fitness Instructor Without Burning Out

April 25, 2018




Are you a Personal Trainer or Group Fitness Instructor that is tired of trading time for money?

Want to know how you can make more money in less time without having to work more hours? 


As a personal trainer and group fitness instructor for over 18 years I know what its like to do the fitness shuffle everyday.



Waking up early to get to your first client, running from gym to gym or client to client, getting in your own workouts and then finding time to eat, do things for yourself and then ...


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Preventing Entrepreneur Burnout

April 10, 2018




DOWNLOAD YOUR FREE WORKSHEET ON HOW TO PREVENT ENTREPRENEUR BURNOUT


Burn out has been a buzz word lately, everyone seems to be burnt out from something. But burn out is real and can turn into severe health issues if not taken care of. 


I know because I suffered from burn out and adrenal exhaustion and fatigue. It affected my work life, my social life, and my health. 


As an entrepreneur, it is important to know the signs of burn out and how to prevent it so that it doesn’t affect us. 

 

What does...


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Do You Need to Take a Multivitamin?

April 10, 2018



We should be able to get all of our nutrients from the foods that we eat, and not need to take additional supplementation. 


However, it is unfortunate that most people don’t eat enough of an adequate nutrient dense diet. In addition, the food that we eat is usually farmed in a nutrient depleted soil so we are not getting the highest quality vitamins and minerals we need from just food alone. 


This is why it is important to take additional vitamins and minerals in the form of vitamins an...


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Are You in Need of A Spring Cleanse?

April 7, 2018



Whenever I scroll through social media I always see 
someone doing some crazy detox or cleanse that they heard is going magically get them in the best shape of their life! 


The point of a cleanse/detox diet is to take stress off of your liver, kidney and GI tract that are overworked when you are filling your body with unhealthy foods and drinks. 


Being in the season of Spring (well, where I live the calendar says spring even though the weather is still more winter like) this is a great time to d...


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Having a Morning Routine Can Make Your More Successful

April 2, 2018



If you have studied any successful business owner or CEO they will mostly tell you that they have a morning routine. 


You are naturally more productive in the morning since nothing has gotten in your way yet. 


You are focused on your own agenda and what your goals are for the day. 


If you have ever heard of the book “The Miracle Morning” by Hal Elrod he speaks about this extensively in his book.


Everyone’s morning routine/ritual may look a little different but all have the same goal...


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Productivity Hacks for Entrepreneurs

March 27, 2018





Every entrepreneur wants to be more productive and get more things done in less time. Being more productive means having a bigger reach, making an impact on a wider reach of people and making more money. 





Here are some hacks to increase productivity as an entrepreneur. 




Daily Planner- Using a daily planner to map out your day and week can help to increase productivity. When seeing your tasks write down in measurable goals and tasks is helpful...


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Learning How to Manifest Can Improve Your Business

March 21, 2018


***You can watch my full workshop on How to Manifest Anything You Desire in my Private Facebook group, Boss Babes Building Empires HERE***



What is Manifesting?


Is the process of bringing anything that you desire into reality by using the law of attraction.


Law of Attraction


When you focus your energy, attention, awareness, and emotion on something often enough, it becomes your reality. What you think about you bring about. This even pertains to things we don’t want.  Even on a subcons...


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