Why am I not losing Weight? 

There is literally hundreds of reasons why you may not be losing weight.

I am trying to gradually work my way through some of the more common reasons, and explain how they may be affecting your results.

This week I am focussing on Insulin Resistance.

When you think of insulin, you probably automatically think of Diabetes & discard the problem, simply because you are not a sufferer.

However, everybody has insulin, the difference between us is how resistant or sensitive that we are. Let’s just clear up, being insulin sensitive is the better side of this difference.

Let me explain in this video how insulin resistance may be slowing down your weight loss results.

As you can see if you have been eating too many sugary snacks, or maybe overeating, then this may be part of the problem.

In this case, a healthy and well balanced diet that is calorie controlled may be beneficial to help improve your insulin sensitivity.

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The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

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If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

“Healthy Recipes are so Dull” …. Really?

 I hear this so often… ” But healthy recipes are so dull!” Or “I’m bored of salads!” & “it’s all so tasteless!”

Oh come on people! Really? Is your brain so over cluttered with the crap that the media tells you, that you can’t even think up a recipe that doesn’t include something from a packet or ready prepared that tastes good?

In my 10 years as a Trainer & coach, I have heard just about every line going. When I first started training to become a PT, my tutor said “clients will use the “no time” excuse or “too boring” line to get out of anything they can, it’s the adult equivalent of “the dog ate my homework!”

Now, I took this with a pinch of salt and thought ‘surely as full grown adults, they can’t surely be using these excuses that much’. But recently, well actually, since qualifiying and starting my career, I have heard it on a weekly basis , if not once, twice sometimes even three or four times. Basically what he was trying to say to us back then was, most people are looking for the quick fix and are too lazy to actually put in the effort.

Taking the example of “the Dog ate my Homework”, I actually think that many adults shun their responsibility and accountability far more than kids do, especially when it comes to their health.

Truth is, healthy eating doesn’t need to be boring, monotonous or bland. It doesn’t have to comprise of copious amounts of lettuce, celery, rice cakes and flavourless cracker breads.

In fact, healthy eating is far more interesting, tasty and colourful than people give it credit for, and far more beneficial to our health for obvious reasons.

The fact that people do not experiment with cleaner ingredients is purely down to “it takes too long”, “it’s too much effort”, “I don’t have time”…. this loosely translates to can’t be bothered, don’t like change, believe it costs too much money…. basically…. laziness!

If you actually want to achieve your goals, and I mean really WANT them, then you will put in the effort to try. You will put in the effort to plan. You WILL put in the effort to make a positive change to your lifestyle & diet.

I Have written many Ebooks, InfoSheets and Recipe Books, many of which I give away for free to help show people that being healthy and achieving results isn’t always hard. You just need the right approach.

recipe book pic

Why not download my FREE Recipe Ebook today and see what kind of culinary delights I have conjured up in the Kitchen for you.

Just Click HERE to Claim Your Copy

 

 

Each recipe has full Instructions, Ingredients, Calorie Value and Macro Breakdown. It took some time to put together, but there is some lip-smacking meal options in there.

If you are struggling with your weight loss, why not download my FREE Weight Loss Formula Ebook and start to see if there are potential problems that you are missing out on. Just click on the image below and claim your copy.

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CAN I HELP YOU ACHIEVE MORE?

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

 

If you would like more help with transforming your body, then please visit either www.lmfitness.info or www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire. 

Can we eat better for less? 

As I get older (rapidly approaching my 40th, only a few more years 😲😬), I am starting to find satisfaction in the strangest of places. 

A few months ago, my partner and I moved from a small (very small) house with no garden, to a lovely cottage with a modest garden, which is completely decked… yay low maintenance! 

As I am something of a sun-worshipper, sitting in my new garden was proving to make me very happy, and within a few weeks I noticed that both of my olive trees were starting to thrive in their new home. Even though neither have produced any fruit yet, they are still young, it is looking likely that they may soon. 

It got me thinking… what could I grow in pots in my garden? 

I’ve already got mint growing like it’s out of fashion, so I thought Basil would be a great start… (plus basil reminds me of Greece and as I love Greek food it’s a winner). The basil has took off and grown like crazy, stinking out the garden with a beautiful scent … and cooking with home grown herbs, well you can’t get fresher. 

Then my father in law visited and gave me two tomato plants, both of which have flourished, and are looking likely to harvest some lovely juicy toms for my salads later in the summer!! 🤤 I love tomatoes!!! 

But I started to think more about this, and whether or not you could eat better for less by simply growing a few of your own herbs, fruits & veggies? 

I’m not naturally green fingered, I have to “google” everything, so as you can imagine, my search history looks pretty random at the moment, but I have some really fun experiments going on at the moment, even my partner has got in on the action. 

During a recent trip to Greece, my partner put some olive and orange pips in his pocket… not to keep but there was no where to leave them & we didn’t want to infest our room with ants, but anyway, in the midst of packing to come home, he forgot they were there (😬😲) and I found them as I was sorting through the washing. 

So…. I planted them 🤞🏻 and hoped that something might happen. Yesterday whilst tidying the garden, I had a quick look and noticed two minuscule shoots coming up from both the olive pips…. have I just created life??? 😲

Now it doesn’t stop there… because I currently have a handful of date pits to pot & a few acorns that have mysteriously appeared from someone, oh and not to forget three of the citrus family… lemon, lime & orange 😁 

So, although I am totally aware that this is a long term game, and fruits will not start to grow for a while, it’s kinda exciting… who knew I would get so much pleasure from growing my own fruits??? 

In the garden at the moment I have: 

  • Chillies
  • Olives
  • Mint
  • Basil
  • Chives
  • Tomatoes
  • Blueberries

Ready to pot & grow I have:

  • Oranges
  • Lemons
  • Limes
  • Dates
  • Acorns 

So, for those of you interested in growing your own, I am going to share the progress of this little life giving adventures via my blog, and hopefully, just maybe, these plants will give us fruits and we will be able to eat better for less! For now, that question remains unanswered in my life but I’d love to hear how you’re doing?

Do you grow your own in the garden? How have you got on and what have you grown? 

Let me know in the comments 😁 
Don’t forget to like & follow for updates on my green fingered antics 😁

What is Reverse Dieting & Why Should you Try It?

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When we talk & think about diets, we always think about cutting things out or down, you know certain food types, or food groups, the number of calories we are consuming, sugars, carbs, fats and so on.

I always say to my clients, you shouldn’t think about dieting, because diets aren’t actually that good for us… they end and we return to normal behaviours that we have developed over years and years! But rather we want to look at sustainable, healthy and lifelong lifestyle changes.

BUT, with anything, after a few months of successful weight loss, most people will hit a plateau, their results will slow down or stop altogether… yet they continue to workout religiously and obsess over their diet! But, nothing changes!  That is the cruel reality of a plateau!

But then, something has come about now, called reverse dieting…. But what is it?

As the name suggests, a reverse diet involves doing the opposite of the traditional diet. Instead of cutting out calories, a reverse diet would require you to slowly increase your calories and so-called forbidden foods back into your usual diet.

There are many reasons to start a reverse diet, but here are just a few.

Most of the time, people who find themselves hitting a plateau have been following a strict and very regimented workout plan and nutrition plan. When counting calories, they often are working in a calorie deficit!

The deficit occurs when the body is burning more calories than is being consumed. When in a deficit, the body’s metabolism needs to completely adapt how the body converts, delivers and utilises the energy. Causing the metabolism to work in a low capacity, causing it to get stuck in a rut and cause a plateau.

Reverse dieting slowly gives the body more to work with, and as a result pulls your metabolism out of the rut it has been stuck in.

Often I find that the reason people are NOT losing weight is because they are not eating enough, rather than eating too much. So building the calories back up slowly can in fact result in a kickstart of weight loss. 😁

Increase Your Energy

When you increase your calories through reverse dieting, your body has more energy to burn and use throughout the day, which may lead to you feeling less fatigued and tired. BUT, when adding in your extra calories, this should be done slowly, so it doesn’t overwhelm the metabolism. This isnt a free pass to go crazy and eat all the cakes & biscuits! By re-awakening your metabolism slowly, this will ensure that you do not build fat deposits, that you have already worked so hard to reduce.

If you need some inspiration for recipe ideas, then why not check out my brand new Kitchen Club. Fresh, healthy and weight loss supporting recipes direct to your inbox EVERY month! Check it out here: The Kitchen Club

Sustainable Eating Practices

You have successfully removed some of your favourite treats out of your diet for some time, and let’s face it, it hasn’t been easy! So do you honestly expect to be able to sustain this eating behaviour? It’s very unlikely, at some point, temptation is going to become VERY strong and force you off the rails… possibly leading to a binge of all those treats that you have avoided for so long! It just doesn’t work… long term!

You see, the truth is, sometimes (not all the time), digging in to something that isnt necessarily good for you isn’t always a bad thing! the 24/7 diet is not a sustainable lifestyle change, and it is likely to leave you feeling stressed out and deprived. This lifestyle choice of self-deprivation just int going to hold! That is why extreme diets, low calorie diets and ultimately Strict diets DO NOT WORK!

When a diet relies so strongly on will power  and there is no room for fun, well…. its doomed for failure before you have really gotten started!

Re-Evaluate Your Health Goals

A diet isn’t just about what you can and cannot eat… it takes more than just eating less or eating better!

You need to consider:

  • Your daily Routines
  • Meal plans
  • Portion sizes
  • Self control
  • Food cravings
  • Fitness routine
  • Social interactions

Each of these points is going to take some effort and alteration to the way in which you think… It’s psychological as much as it is physical! That’s why it can be so exhausting to diet… you are ALWAYS having to think! And it is partly to blame with why so many people become obsessed with the whole “dieting” process… They fail to step back and look at the bigger picture! Have you ever stopped to think if your diet is making you happier or healthier rather than just slimmer?

Opting to start a reverse diet takes away some of the pressure of “dieting” and weight loss, it allows you to assess what you are doing, why you are doing it and why/how we are changing our eating habits in the first place.

Weight loss is a brilliant goal to achieve, and the feeling of success, the pride and achievement is totally amazing, but stop and ask yourself WHY am I trying to loses weight in the first place? What is it going to do for me? How will it change my life? WILL I BE HAPPY?

I meet so many people who have dieted so strictly that their diet has left them obsessed with food, everything is about Food, when, where, why, how much…. there is no enjoyment in the food that they are eating. And if you have become this way, then maybe you should step back and re-evaluate your overall health and goals when it comes to dieting!

 

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You can also follow me on social media TwitterFacebookInstagram & LinkedIn or visit my website for details about who I am and what I do.

 

10 Eating Habits that are making you Look Older!

NUTRITION logo copyWe would all love to hear news that eating more of a certain type of food would result in the years just dropping away over night, but sadly this just isn’t the case… and even if it was, do you really think that the multi-billion pound cosmetics industry would allow this information to leak out?

I don’t think so!!!

BUT, there are foods that will make us age, so if we cut some of them down or out completely… we could improve our complexion and possibly wrinkle count over time (whilst improving out health I hasten to add!).

To cut a long story, short: The cleanser the foods that you eat, the younger you will look. It’s a but like fuelling your car, the high quality fuel & oil is going to keep your car running smoothly for longer….

Clean foods are easy to pick out in the supermarket, an easy way to establish if its clean is to ask yourself has it walked, swam, flown or grown? If the answer if yes, it is probably clean.

Then ask, is it packaged in a box or packaging? If the answer is yes…. say for example, like sandwich ham… the answer is probably “It has been processed!

So pick up things like lean protein, healthy fats, fruits, veggies and complex carbs.

The long & short…. eating foods that are not packed full of refined sugar, additives and chemicals… will keep you looking younger!

Alongside your clean and healthy eating, you need to be taking part in some regular form of activity. Whether this is brisk power walking, swimming, aerobics classes or going to the gym, exercise can help to keep you looking youthful! (Whats one of the things you notice about the Before & after pictures of people who have lost weight other than the obvious change in shape & size…. they always look YOUNGER in the after picture!)

If you are concerned about wrinkles, smile lines, crows feet and so on, then wear a good sun screen with UVA & UVB protection, as this will also help to keep your skin looking younger!

SO, there is some tips on what you should do, but what can you avoid to help the cause?

Here is ten products that many people regularly consume that may be making you age faster than necessary!

1. Excessive Dairy Products

Your usual dairy products such as yoghurt, cheese and milk are all fine when they are consumed in moderation. But a lot of people consume simply too much of the creamy stuff! Dairy products have changed a lot over the years and many now contain additives and hormones which have been linked to disease and ageing 😦. If you want to keep the dairy in your diet, then you need to be opting for an organic or sustainable product that has received minimal man-manipulation to get from animal to table!

2. Artificial Sweeteners

Everyone has heard about or is talking about artificial sweeteners. “Yeah, I drink coffee, but I have sweeteners in it, not sugar!”

That’s great, but what are these artificial sweeteners doing to you?

Aspartame, saccharin, sucralose are all unnatural chemicals that really should be avoided. You will find these artificial sweeteners in many diet sodas, sugar-free gums, sweets, yogurts and thousands of other products, so be vigilant about what you’re putting in your body. There has been a number of studies that suggest aspartame decreases the lifespan of cells, in short it makes you age faster! 😫

3. Charred Meat

We all love a good Barbecue in the summer months, so there wont be much of this going on at the moment, which may be a good thing. Because, although charred meat may taste the bomb, it is best enjoyed in moderation. Recent studies have revealed that black char may contain hydrocarbons that cause inflammation, which erodes collagen in your skin. 🤔

Collagen is what basically makes your skin look elastic and youthful, so maybe say no to the flame charred & slightly burnt stuff and opt for some lightly grilled, baked or pan-fried meats.

4. Too Much Sugar

I whittle on about sugar all of the time, and only recently have the media actually caught up and started singing from the same hymn sheet in this one. Most people really have NO IDEA how much sugar they are actually consuming on a daily basis, and when I have actually delved into a food diary of a client, and worked this out, it is normally a lot more than it should be!

Let’s be frank here, if your overwhelming desire for a slimmer waistline can’t curb your sweet tooth, then maybe a youthful appearance will???!!! 🙏🏻

From Dr Brandts book 10 minutes/10 years, “In a nutshell, sugar hastens the degradation of elastin and collagen, both key skin proteins. In other words, it actively ages you

If you need some inspiration for recipe ideas, then why not check out my brand new Kitchen Club. Fresh, healthy and weight loss supporting recipes direct to your inbox EVERY month! Check it out here: The Kitchen Club

5. Excessive Salt

Salt has been on the health radar for a LONG time, and I often find myself having conversations with people about how they have gained weight after eating something high in salt….. In short, if you consume too much sodium it will lead to water retention, which WILL lead to, and show signs of puffiness, bags under the eyes and many other ageing problems. Kick down your salt intake and watch the years drop off!

6. Processed Meats

Processed meats are the bane of my life, they cause me so many problems, and this is because they are pumped full of additives, chemicals and preservatives to give them a longer shelf life.

Many of these unnatural ingredients used in meat products cause inflammation throughout the body, and inflammation can make you look older and heavier! Opt for sustainable meat and fish products and go fresh wherever you can!

7. Trans Fats

This is another “thing” that I always find myself jabbering on about. The toxicity of Trans-Fats and how we need to avoid them for health reasons. But here they are again, cropping up in yet another blog about something totally different!

Trans fats are a MAN-MADE additive! Used in products like Margerine, snack foods and processed, pre-packaged foods. The idea and actual product of Trans-Fat was cenieved back in the 1950’s and has reared its ugly toxic head in everything from bread to sandwich spread and peanut butter since. BUT, Trans-Fat has now been linked to coronary Heart disease (which alone should make you think twice). But also, CHD is the leading cause of ageing and….erm (no nice way to say this) death!

Before you kick the bucket though, a diet high in Trans-Fats has also been linked to memory loss and dementia….. So not only will you look old & tired, but you will likely not remember the hell who you are… or your family…. thats a pretty crappy way to end it!!!

8. Is it Boxed? 

Ok, so the easy way to pick out a “processed” food type is how it is packaged. and usually if it is in a box it is pretty bad!  Packed full of additives, preservatives and sodium… all of which will speed up your ageing process. Think of caffeine, its preservatives have a diuretic effect (which I have talked about before), but when you have this kind of product it will leech you of fluids, leaving you dried out and tired looking. If you want to stay younger (and healthier) for longer, stick to whole foods.

That said, not everything in a box if bad, so you have to become quite adept at reading those food labels to really understand what is going on in there!

9. Too Much Caffeine

It pains me to write this, as I sit here sipping on my morning coffee but, too much caffeine can have a negative effect on your appearance. As I mentioned above, caffeine acts as a mild diuretic, which will dehydrate you and can leave your skin, hair and nails lacking essential moisture.

10. Alcohol

Sorry everyone….. But like caffeine, alcohol is a diuretic, dehydrating your skin and making you appear puffy, tired and old. In addition, it is packed with empty calories. Excessive alcohol consumption has been associated to both premature and exaggerated ageing. Maybe consider cutting back on your boozey adventures and maybe consider having only 1 glass with dinner rather than the whole bottle!

 

If you have found this  blog article interesting or helpful, then please like comment & subscribe for more.

You can also follow me on social media TwitterFacebookInstagram & LinkedIn or visit my website for details about who I am and what I do.

The highest & lowest sugar yielding fruits!

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Although the sugar may be a naturally forming one, it is still SUGAR and you should still know roughly how much you are consuming… shouldn’t you?

So here are the top 5 highest & lowest sugar containing fruits!

 

HIGH

  1. LYCHEES – This fruit seriously packs a sugary punch with 29grams of sugar per cup. That’s an epic sugar rush waiting to happen. BUT, with 136mg of calcium, this fruit is also good in moderation.
  2. FIGS – A cup of raw figs will give you 27grams of sugar, so about as much as a chocolate bar really. However, unlike the chocolate bar, the fig will also give you a healthy dose of fibre and potassium.
  3. MANGO – This summer fruit hands out an impressive 23grams pf sugar per cup, and you probably guessed it is quite high with its sweet taste. But again, like with many fruits it will also give you a third of your daily recommended amount of Vitamin A, so in moderation it’s serves a purpose!
  4. CHERRIES – With pips, one cup of sweet cherries has 18 grams of sugar. No wonder it’s so easy to pop them like candy! Fortunately, they may also help you sleep better at night .
  5. GRAPES – Both red and green grapes contain 15 grams of sugar per cup. The red kind are also rich in antioxidants, though, and both offer a good shot of fiber.

LOW

  1. AVOCADO – Although probably not a fruit that you thought os initially when seeing this blog, an avocado in its entirety will only give you 1 gram of sugar! ONE GARM!! Plus a healthy shot of the goods fats that will help you stay fuller for longer!
  2. CRANBERRIES – Traditionally a winter berry, the cranberry should be an all-year fruit. One cup of fresh cranberries has only FOUR grams of sugar. Plus cranberries are great for healthy kidneys and Urinary tracts.
  3. RASPBERRIES – A tried-and-true smoothie ingredient, these add five grams of sugar per cup. Bonus: they’ve got more fiber than other berries, so they’ll help you fill up.
  4. BLACKBERRIES – With a mere 7grams of sugar per cup, there’s no need to worry about having a few more than you meant to!
  5. STRAWBERRIES – One cup of raw strawberries serves up just  grams of sugar, along with 85mgs of vitamin C—just over the daily recommended intake of 75 milligrams. Plus they are great for your oral health and have properties that can help to stave off sore throats and mouth ulcers!

And there you have it, and now you know. So next time your tucking in to a punnet, you can rest assured you know if you are going high sugar or low!

 

If you have found this blog post interesting or helpful then please like, share & comment. You can also follow us on Twitter, Facebook, Instagram & Linkedin, or visit the website www.lmfitness.info 

How to get rid of Bloating in 5 Easy Steps!

lifestyleBloating seriously SUCKS!!!!

And for many it can be a daily nuisance and in some instances really quite painful & uncomfortable. I can sympathise, I use to and still do occasionally look about 3 months pregnant if I so much as look at the wrong foods.

Obviously in summer, the worries about bloating are exacerbated, as clothes are smaller, tighter and obviously if travelling and eating new foods, the next day on the beach can be a whole new level of discomfort.

Panic over though, as with a few simple tips you can relieve the bloat and feel better in a short space of time.

But, it is important to understand WHY you are bloating in the first place, and as many of our bloating issues start with dehydration, constipation and/or trapped gas within the digestive tract, it can take a few days to see the results, so hang in there!

POOR HYDRATION!

Hydration is key to reducing and eliminating the bloating and puffiness of the stomach, but remaining hydrated isn’t just about drinking plenty of water, it also comes down to eating the right foods to help maintain the right level of electrolytes in the body. These little electrolytes are minerals and they are responsible for the balance of fluid and hydration levels within the body. nhc_hydration_main-new

When you feel bloated, you may not really feel like putting more in, but you MUST drink water. Although you already probably feel heavy, drinking water WILL make you feel better, so you should aim to drink about 8 glasses a day.

You will also need to eat plenty of fruit & veg, not only are they low in calories, but they are  packed with anti-oxidants and bloat-bashing fibre. Fruit & Veg is also really good at keeping you hydrated! In fact a study once found that the natural balance of minerals, vitamins, amino-acids and natural sugars can be almost twice as hydrating as water. So if you are eating plenty of the good stuff, you can afford to reduce your water intake slightly. Aim for colourful fruits and veggies, especially those that are high in water content like celery, radishes, tomatoes, peppers, leafy greens and cucumber.

I’ve already mentioned electrolyte minerals, and one of those is Potassium, along with sodium, calcium and magnesium. So add some potassium rich foods to your diet. These screen-shot-2015-01-14-at-10-13-08-am-300x195electrolytes are really significant in your hydration, as they keep you balanced, and not in a stand on one-leg kind of way! Sodium is notorious for causing water retention, and is often found in high levels in processed and fast foods, so avoid these at all costs! Potassium however, can help to balance the sodium and reduce fluid retention. Try & include banana, avocado and watermelon in your diet to keep your Potassium levels up.

KEEP YOUR DIGESTIVE SYSTEM WORKING!

It feels awful when things aren’t moving through you as often or quickly as they should, and bloating is a natural side-effect of this. In order to avoid bloating you need to keep your body regular and make sure that it is eliminating all the waste properly. Scarily in the UK £67million is spent annually on laxatives…. That’s insane!!! Even more insane is in the US it is recorded to be around $725MILLION (WHOA!).

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Try drinking water with a slice of lemon in it, or squeeze some lemon juice into the water. A glass of room temperature water with the juice of half a lemon, although bitter to taste will help to get things moving and stimulate the bowels.

You can also try & increase your “friendly-bacteria” by using pro-biotics. The gut has a natural balance of good & bad bacteria and if these are “out of balance” then the results are uncomfortable. In a perfect scenario the good bacteria is meant to out number the bad, but in todays society & with our current lifestyle choices, this is often not the case. When the bad bacterias take over the good, this is when bloating and constipation occur. Try eating fermented foods like sauerkraut, kimchi and kefir and introduce a probiotic supplement or yoghurt.

If you bloat up really quickly after finishing a meal, say 30 minutes or so after finishing eating, then you may be lacking digestive enzymes. It is these enzymes that break down the food in out gut and help it pass through the digestive system. Again, with the lifestyle choices that we make these enzymes can be reduced. To help stimulate the body to produce enzymes, try drinking a small glass of water with some lemon juice in it or something bitter before your meal.

LET OFF SOME GAS!

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Now I am not telling you to trump yourself thin, but when gas starts to build up in the digestive system, thats when bloating can start to get really uncomfortable and visible.  You need to try & reduce the gas that is building up, not only to reduce the bloat, but also avoid those awkward situations when you may resemble a trumpet! (how embarrassing!)

Start by avoiding things like carbonated drinks, chewing gum and eating too quickly, oh and talking whilst you eat! All of these actions can lead to you basically swallowing air into the digestive system. If you don’t want a load of hot air in you, don’t ingest it!

Herbal teas are also a good remedy to help relieve bloating, I can personally vouch for ginger & peppermint teas, although chamomile is also regarded as helpful.

Try taking up yoga, although this sounds like a bizarre way to prevent or reduce bloating, IMG_7077some of the twisting and turning motions often used in yoga practise can help to expel unwanted air from the digestive tract. In fact, any exercise can help to release trapped gas.
Haven’t you ever wondered why you hear so many accidental trumps in yoga & pilates, or suddenly feel the need to go to the loo after, or even during a class? Movement which strengthens the abdominal wall, like pilates will also help to pull your tummy into a flatter position.

Bottoms up! 🙂

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