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Fitness Healthy Eating

‘The Bloat’ is real.

yogaaa

Let’s not beat around the bush here, food is confusing, carbs are confusing, and losing weight isn’t easy at all. I thought I would take a different approach and write a blog post aimed for people who suffer with any kind of daily bloating, gluten sensitivity, IBS or suffer from IBD like myself. I have included some tips which have helped me along the way, but stress I am not a nutritionist or doctor so always get a second opinion.

I have received lots of different opinions with regard to my health and was always told a high fibre diet was good for me.. which unfortunately was misleading. Don’t get me wrong, it is all well and good for those capable of digesting food like normal intestines should, however for people who have a ‘food baby’ more than they had hoped, keep reading. I feel this is also quite topical as the rise in obesity/type II diabetes is increasing by a frightening amount.

In my opinion, the most important factors to understand when reducing ‘’the bloat’’ include the glycemic index (GI), gluten and fibre.

  1. Glycemic Index      

A glycemic index, more commonly known as low GI foods is something I adhere to on a daily basis. Carbohydrates are ranked from 0-100 according to their effect on our blood sugar levels. Low GI foods are absorbed and digested slowly, therefore slowly releases Glucose during the day. High GI foods cause an insulin spike in our blood levels. This spike causes the liver to store fat as glycogen, but let’s not get too into the science behind this. There are a number of Low GI Foods which I include in my diet and highly recommend;

  • Rolled oats
  • Fruits and Vegetables
  • Sweet potatoes
  • Quinoa
  • Beans
  • Nuts

I have not included brown/whole wheat breads here as I am not able to eat these with my condition. Some symptoms of coeliac disease/ gluten intolerance are very similar to ulcerative colitis and therefore I will generalise my recommendations here.

High GI foods I would avoid include:

  • Table sugar
  • White bread/bagels
  • Sugary cereals
  • Soft drinks/Sodas
  • Watermelon
  • White rice

Not only will a low GI diet help you burn fat, you will see a major increase in energy levels also. If you do consume High GI foods, make sure to eat them after waking up, as your body has been in ‘’famine’’ for around 7 hours. Also, if you are taking too much whey protein (which I do at times) and find it is causing a significant bloat, try switching to casein for a little while as it does not spike insulin levels as much as whey. Ideally, a person should be taking in both whey and casein daily from their diet to aid protein synthesis and slow protein breakdown, however timing is key so research this.

Although some complex carbs fall into high GI, the only way to know what works best for you is trial and error.

  1. GLUTEN

I’m sure you all have noticed how popular gluten-free diets have become, but have you ever asked what is gluten? Gluten is proteins found in grains such as wheat, spelt and barley. I do not practice a 100% gluten free diet, but I try reducing gluten intake as much as I possibly can. Gluten can cause the body to initiate an immune response on the intestine in coeliac disease patients, similar to that of UC disease. Gluten intolerance causes symptoms such as bloating, abdominal pain and flatulence. People suffering from irritable bowel disease will also show discomfort and pain when eating food containing gluten.

Avoid foods with gluten such as; beer, pastas, cereal, sauces, crisps, pizza and fries.

  1. FIBRE

Fibre is the most controversial on the list. Why? Because patients with IBS are told to have a high fibre diet, while patients with IBD are told to have a low fibre diet. Based on family and friends with IBS, I would advise a low fibre diet if you do suffer from pain and swelling of the abdomen after eating. If you do have a disorder remember all of my advice should be overlooked by a physician.  Anywaaaaay, I always have a low fibre diet and believe me when I say the pain is real if I do not follow this.

I will begin with Foods to avoid;

  • Green vegetables are hard to digest (Broccoli, Spinach, Kale (unfort), Brussel sprouts
  • Onions
  • Brown rice
  • Whole wheat/whole grain breads
  • Be aware of certain spices

When in doubt, Drink peppermint tea!

These conditions can all be brought on by stress. Try to relax and do something you love once a day. Try to exercise, whether it is walking, yoga, or weight lifting. Increasing activity will also aid a better and undisrupted night sleep. Take a bubble bath, light some candles, do whatever needs to be done.

I can also guarantee most readers do not drink enough water. To be honest, the world should add a reminder to their phone.. DRINK WATER NOW. We need 6-8 glasses a day, and that isn’t taking into account extra water loss from activity. Also alternate between green teas as this boosts metabolism.

Sometimes diet isn’t enough to aid symptoms of irritable bowel. Mild medications are available to soothe discomfort and reduce bloating. Discuss further with your medic J

Specifically For Ulcerative Colitis Sufferers <3

  • It is recommended to avoid certain lactose-containing products, which is why I have almond milk instead of regular cow’s milk. It is also lower in calories too! Be careful though, get your calcium from yoghurt, feta cheese or supplements-(do not rely on these).
  • Alcohol causes a flare in ulcerative colitis disease patients and will run down the immune system & increase symptoms such as mouth ulcers and bleeding. Try to avoid as much as possible.
  • A low residual diet goes along way after a bout of steroids and a serious flare. This involves refined foods, well cooked vegetables, fish etc. It’s pretty bland but definitely aids recovery time.
  • Take probiotics daily. This ensures your bowel has the healthy flora it requires and boosts your system against infections of the colon.
  • Sleep is essential for improving and immunity. Try to get 7-9 hours per night.
  • Iron supplements shouldn’t be taken by UC patients as it cannot be properly absorbed by the intestine. Try eating foods high in iron, as well as iron transfusions if anaemia is v. bad.

 

Any questions on above info please email info@bodyfitgeek.com. Also I advise anyone to overlook the above info with a GP if in any doubt as diets and symptoms differ for each patient.

 

Much love, Olivia xxx

Fitness Healthy Eating

Not achieving your results? This may be why

transoformation

Are you not getting out what you put in? There may be a few reasons you feel that failure is your best friend these days. Based on my experience, a combination of no no’s can add up and just bring you ten steps back from your goal. You need to stop, regroup and breathe. Every journey has ups and downs and it is solely up to you to take control of your life. You must stop making excuses or blaming others for things that you aren’t happy with in your life. You will get on top of things if you re-evaluate everything piece by piece. I have put together a few major reasons as to why I did not reach my goal for so long. Don’t get me wrong, I still have bad days, where I don’t eat as clean as I should, and drink a glass of wine or ten with my girls, but it is so important to relax from time to time for your own mental health. My blog is new enough to the scene, but I hope to not only promote healthy eating & fitness in a time of an obesity epidemic, but to also communicate how important exercise is for your mind. Anyway, I went on a bit of a tangent so here are some possible causes for your setbacks;

  • Portion sizes

I guarantee you that the majority of people have more than one portion size per meal. This can be detrimental to your diet as you think you are eating correctly, yet you’re not changing shape and feel disheartened. My best advice would be to look up correct portion sizes online or to use the palm rule; Make sure the meat and vegetables on your plate are similar to the size of your palm.

  • Energy-Dense Foods

This is the amount of energy/kcal/calories (whatever you want to call it) per gram of food. It is known that carbs contain 4 calories per gram; protein contains 4 calories per gram also, while fat contains 9 calories per gram. Don’t let this scare you away from fats please! Unsaturated fats are essential in your diet; however you can eat half the amount of fat to meet caloric requirements. The aim is to eat less energy dense foods as they will fill you up at less of a caloric expense.

  • Weight lifting but still running…

I must be careful here. If your ultimate goal is to lose weight then yes, do go ahead. HOWEVER. Lifting weights essentially allows you to torch fat while building muscle. When you run at the same speed, you are burning not only calories, but muscle too. This is detrimental if you want ‘’abs’’, or any sort of toning really. If you feel guilty because you are just doing a weight session and feel you need some cardio in your life, check out HIIT training, or simply walking. HIIT training is when you perform high-intensity exercises within time intervals. This involves pushing your body as hard as possible to bring up your heart rate and then taking a 30 second ‘’rest’’ period. Check out my other blog for details on types of HIIT training.

  • Nutrition

The issue may simply lie in your day to day food choices. Evaluate your diet and how much macronutrients you are having in comparison to your body weight. My blog on ‘Food Shopping with BodyFit Geek’ gives some ideas of what foods I buy each week. Balance is key and living a healthy life does involve planning and preparing meals. If you leave your meals up to time and chance, you will probably have an unhealthy diet.

  • Environment

Every person will suffer from their environment whether it be at home, in school/college, or at work. The key here is if you want to change your body, communicate with friends and family. It is next to impossible to achieve a major transformation if people in your household continue to make poor food choices or make meals for you at times. Family are renowned for the ‘ah go on, have one’ attitude. DON’T FALL INTO THE TRAP. Simply say no, think of the sweat you shed in the gym and you’ll succeed. I think this factor is one of the hardest to overcome, however if you talk about what your goals are and make it clear you do not want to be that human garbage bin, there should be no more problems. If people in your life don’t support you, ditch them. They ain’t worth it.

  • Burn more than you consume

At the end of the day, if you burn more calories than you intake in a day, you will lose weight. Simple fact. Just be mindful of how you go about this and never dip into unhealthy methods. Your health is your wealth, so be kind to your mind.

  • Alcohol use or abuse

Last but not least, al-co-hol. I’m sad to say this is the main culprit in failing to meet your goals. Why do you ask? It is filled with empty calories. There are 7 calories per gram which is sad for all you vino lovers. Moderation is key. This will not always stand by you and one month won’t be as great as the other, but begin by reducing the amount of days you have alcohol, then move on to units, until you feel comfortable enough to stop drinking for a month altogether. If you feel this is too much of a commitment, definitely look into cutting down at least. Results are worth it, I promise.

transoformation

I have reached the end of my blog for today and just want to say I am overwhelmed that I have been nominated for the Health & Lifestyle award  the most aussome readers choice award with Her.ie. What a pinch me moment! I love this blog because of all you readers & I am fuelled to continue by your comments and support. So just a massive thanks to everyone who voted for me!

BFG out xxx