March 4, 2018 by Heather

How to Beat the Bloat

It’s not uncommon to wake up in the morning with the flattest tum and sculpted waistline, only to find yourself looking like you’re 3 months pregnant by the evening. And the timing of our bloated belly couldn’t come at a worse time as that is usually the social time of the day when we’re trying to slip into a little party dress and head out for the night!

Not only does abdominal bloating look bad in that little number we’re trying to put on, but it also brings with it a lot of physical discomforts. The good news is that research suggests this common problem is a condition that is easy to avoid.

What Causes Bloating?

It is a common myth that bloating in the stomach for a healthy adult comes from fluid accumulation. Temporary bloating is caused by intestinal gas and is something that most people have from time to time. Some chronic cases of chronic bloating are caused by a medical condition such as liver or heart disease.

And no matter how many sit-ups or crunches we try to do during the day, it’s not going to force our tummy to go down. A lot of it has to do with our eating habits and lack of physical activity.

Here are a few basic causes:

Constipation

Not enough exercise and too little fiber or fluids can lead to constipation, which in turn is responsible for bloating and stomach discomfort. If you’ve made an effort to up your intake of fiber but are still constipated and suffering from a bloated belly, then it’s probably because you’re not balancing it out with enough fluids.

Carbonated Drinks

Fizzy drinks are not only full of sugar (even the diet ones) but they can also cause gas to get trapped inside your belly. If a flavored drink is what you’re looking for, try adding a slice of lime, lemon, or cucumber to water instead of a fizzy drink.

Too Much Sodium

Processed food has barely any fiber and is loaded with sodium, which causes bloating. Always eat fresh by preparing meals yourself with plenty of whole foods, and when looking for frozen or canned foods, choose items that say’s “low sodium” totally no more than 1,500-2,000 mg of sodium per day.

What You Can Do to Ease the Symptom of Bloating

If you often find yourself bloated even when taken every precaution such as, limiting sodium, avoiding fizzy drinks, eating plenty of fiber and drinking plenty of water – there are still a few things you can do to ease the bloat.

Some studies suggest taking anti-bloating teas and foods to help fight bloating. This includes peppermint tea, ginger tea, fennel tea, hibiscus tea, lemon tea or chamomile tea to name just a few.

Studies also that eating plenty of gut loving foods such as probiotics found in yogurt or fermented foods can keep the stomach happy. Adding parsley and fresh mint to your food helps as well, and tastes great, too!


December 12, 2017 by Heather

What Are Macronutrients, and How Does The Body Use Them?

If you’re busy hitting the gym but not gaining the muscle you’re looking to get, you may not be getting enough protein. Or if you’re lacking in energy to exercise you’re probably not eating enough carbs in your diet. Most people tend to focus on counting calories when they are trying to lose or gain weight, or just to maintain a healthy weight.

Of course, controlling your diet and paying attention to calories in and calories out is important, but what we really should be paying attention to is macronutrient intake. On the other hand, if you’re trying to lose weight but not seeing any change, you may be getting too many macros.

Important Nutrients

There are two types of nutrients; macronutrients and micronutrients, and they are both essential in a well-balanced diet as they keep the body strong and healthy.

Macronutrients are nutrients that you need in large quantities, such as, protein, fats, carbohydrates, and essentially provide your body with energy, muscle growth, and repair.

Micronutrients are the vitamins and minerals that your body needs in order to carry out daily functions. They are essential to the production of hormones, enzymes, and anything that the body needs to produce on its own.

Both macronutrients and micronutrients play an important part in the health of our body, you could say they’re “joined at the hip,” as macronutrients supply our body with energy, and micronutrients help us utilize that energy.

How Does our Body Use Macronutrients?

A good healthy diet consists of plenty of carbs, some protein, and then some fat. Let’s break down macros and see how the body uses them.

Carbohydrates – 4 calories per 1g
Carbs are your body’s main source of energy. They can be found in things like pasta, potatoes, vegetables, and bread.

A good rule of thumb when choosing your carbs is to find whole grains and anything that gives you slow-burning energy. What you want to avoid are empty carbs such as sugar or anything that is highly processed.

Protein – 4 calories per 1g
As you can see, both protein and carbohydrates contain the same number of calories per gram. Many people choose to do a low-carb diet because they think that carbs make them fat. But remember that each macro provides our body with something different and carbs are very important. Protein is necessary for growth and repair, and for packing on muscles. They can be found in meat, eggs, and dairy, as well as in plant-based sources such as quinoa, legumes, and nuts.

Fats – 9 calories per 1g
Fat gets a bad rap for an obvious cause; however, bad fats must not be confused with healthy fats that are essential for our general health, and to keep our body functioning at its best. Healthy fats can be found in olive oil, nuts, fish, avocados, and seed oils.

In Conclusion
There is a general assumption that carbs and fat are bad, and protein is good, but this is not the case as each is important in a well-balanced diet, and the body requires all three.

The number of macros you need in your diet depends on your personal goals. Eating too much of anything can have a negative effect on your health and your fitness goals, and can cause you to gain weight, even protein. Check out the Beachbody On Demand app for structured fitness and nutrition plans where the macros are balanced for you – making it easy for you to achieve your fitness goals!