Tips to decrease your bloat
2. Cut all white flours. I know, baked goods are delicious and so is pasta, but since white flour is so quickly turned into sugar it can quickly leave you feeling hungry again.In addition, many people have gut sensitivity to these white flour. If you make the switch to brown rice, whole wheat pasta, whole wheat flour this can help you feel full longer as well as reduce some symptoms of gut sensitivity.
3. Eat more raw fruit and veg. Some veggies lose their nutritional value once you heat them up, so it's important to get lots of raw veg in your diet. This form of roughage also helps move things along, digestively.
4. Keep a food diary, figure out what sets you off! I did this for a month and was surprised to learn that egg yolks are a no go for me, some kinds of hummus, caffeine in the afternoon and a few other things makes me really bloated and gives me some gut issues. Makes it pretty easy to feel better when you know exactly what to avoid.
5. Cut the refined sugars. I'm pretty sure this isn't a surprise to anyone.
6. Add some digestive enzymes and ginger tea into the mix. Kefir, and kambucha are also two things that help aid in digestion. I have been using a combination of these on a regular basis and they help keep my gut much calmer. No one want's a gassy personal trainer...
I spent 6 weeks with no alcohol, reducing my starches, and not eating refined sugar and honestly I felt so much better. I slept better, my clothes started to fit better, and while I don't weigh myself regularly Darcy even commented that certain areas seemed to have leaned out. Win-win, I suggest mapping out a 4-6 week period to try these changes and give it the full time to see how it goes.
Salad roll bowl
I have such a weak spot for thai flavors, so I'm always looking for new ideas for some healthier recipes. Whole bowls have quickly become my go-to meal, they're quick, they're easy and they are delicious. You can decide how much of anything you want in them too! The motivation behind this bowl is salad rolls, I was craving salad rolls bu
t this was an easier option.
Ingredients:
2 chicken thighs, the texture works better in this dish
2 cloves garlic
1/2 cup shredded carrot
1/2 cup shredded cucumber
1/4 finely chopped cilantro
1/4 finely chopped mint
1/4 finely chopped basil
1 package spinach
Directions:
1. Chop chicken into small pieces, cook over medium heat with minced garlic and pepper. You can test it out and try to add other spices, I kept it simple in order to cover with peanut sauce after.
2. Chop up your veg
3. Cook quinoa
4. To make your bowl, layer quinoa on bottom, veg on that, cover with chicken, drizzle as much peanut sauce as you want and top it off with chopped cilantro, basil and mint.
- 1 1" piece ginger, peeled
- 1 small garlic clove
- 1/2 cup creamy peanut butter
- 2 tablespoons reduced-sodium soy sauce
- 1 tablespoon fresh lime juice
- 1 teaspoon (packed) light brown sugar
- 1/4 -1/2 teaspoons crushed red pepper flakes
- Directions for peanut sauce: With motor running, drop ginger and garlic clove into a blender and blend until finely chopped. Add peanut butter, soy sauce, lime juice, brown sugar, red pepper flakes, and 1/3 cup water and blend, adding more water by tablespoonfuls if needed to thin, until smooth.
Outtakes
Blogging definitely isn't always glamorous especially when you get a weirdo like me in front of the camera. I find it kind of awkward to pose most of the time, all I want to do is make a ridiculous face. Or multiple ridiculous faces...as seen in these photos!
Calisthenics Part 2
Part two of the calisthenics workout shows you some more challenging moves. I enlisted the help of my boyfriend, because a few of these moves I cannot do myself. These are something that takes a very long time to work up to. Do not attempt these if you are not proficient at the basic forms of these movement patterns (for example: push ups, clapping push ups, pull up, single leg squats, regular dips). This workout is for those individuals who excel at the body weight exercises.
1. 1 arm push ups.
Start with incline 1 arm push ups and work your way to the floor over time. Eventually you will be able to do decline 1 arm push ups such as photographed. Ensure the hand is under the shoulder in proper position or else this could hurt your shoulder.
2. Dips on parallel bar
Start with feet in and as you gain more strength you can bring legs straight in front. Hands under shoulders slowly lowering bodyweight down and then pushing back up.
3. Single leg squats
Ensure knee does not go over the toes in the leg you're bending on, also do not let it fall in or buckle. Go down as low as you can while maintaining good form, press back up.
4. Single leg box jumps
Varying the height of the box as you gain strength, much like the single leg squat ensure the knee does not fall in nor does the knee extend over the toe upon landing. Should be solid in your landing, not wobbly.
5. Dragonfly Leg lowers
Hold onto bench overhead with arms while laying supine. Bring legs, hips and low/midback off bench and lift into air until body is straight, very slowly lower back down.
6. Advanced crow
Crow pose on the parallel bars is much trickier, still ensure knees lock onto triceps and hold pose.
7. Clapping Pull ups
Normal pull ups are hard enough for most of us, adding a clap into the mix is very tough. You have to be fast, but ensure your form is still there, proper scapular retraction, a strong core etc. This one can be perfomed with a resistance band to help you get the rhythm and movement pattern down with less risk of injury.
8. Handstands/Handstand push ups
Because a regular handstand isn't hard enough? Why not add a push up into the mix. Best to try handstands against a wall or with a spot in case something goes a wry.
Winter 2.0
Outfit: Coat-gift no name, Dress-f21, Bag-winners, Boots-Spring, Ring-Miss Boss, Sunnies-Red Ribbon
Remember last week when I wasn't wearing tights? Yeah, that lasted long....spring in alberta is always full of such fun surprises. This weekend we got 10cm of snow and another 3-5 on monday. Most of it hasn't stuck around, but honestly I am just so sick of seeing it. It's depressing.
What isn't depressing is the colour of this dress! What a great minty shade, finally something other than blush in my wardrobe. It's either neutrals or blush lately. Ah well, at least I know what I like?
xJenna
Subscribe to:
Posts (Atom)