A∞S­ HEALTH COACH

Mindset & Health Coaching

Most people struggle to reach their full potential or achieve the health goals they set out for themselves.

Adriana has created a program to realise and release your potential, by changing your mindset.

Learn to build a healthy relationship with your plate, body and mind.

Filtering by Category: food

Beat The Bloat

Do you ever wonder why you start the day looking lean then by the end of the day could pass off as 6 months pregnant?

This time of year, we are bombarded with ads about getting lean and reminded about the health goals we fell short of achieving. I also get asked by clients, how to achieve results fast trying desperately to prepare for New Year’s Eve events.

Wanting to look your best this time of year at celebrations and reunions with your family and friends, is a totally normal human behaviour. We all do it, I for one. The great thing is that with a few tweaks to your meals, we can decrease the amount of gas and bloating you experience. It’s about eating consciously and with purpose.

While it is usually encouraged to consume vegetables as part of a healthy balanced meal plan, some types of vegetables are the biggest cause of gas and bloating. If you are looking to decrease the amount of bloating before an event being mindful of the timing you consume these foods may give you the desired results.

The vegetables in question are cruciferous vegetables. They include broccoli, brussel sprouts, cabbage, cauliflower, and kale as well as salad mixes containing rocket, bok choy, collard greens, radishes, and watercress. These foods are a great source of vitamins A, C, and K, as well as folate. These foods are also known to have antioxidative properties and so, they are great foods to consume.

Cruciferous veggies are low in calories and high in fibre, they also help to stabilise blood sugar all while keep you feeling full. The phytonutrients found in these foods have also been shown to reduce inflammation.

The main issues we have with these foods are that they can be difficult to digest and contain sulphur. When these foods break down in the intestines, they form compounds that create that sulphur like smell. Cruciferous veggies also contain raffinose, we do not have the enzymes to digest this compound causing gas and bloating from undigested foods fermenting in the gut.

It is important to understand that these foods are healthy and important foods in the balanced diet. The removal of these foods is not recommended on a long-term meal plan, but merely to understand how these vegetables can affect your bloating, gas and comfort levels.

 

How to take action?

Swap it don’t stop it- For example, use zucchini noodles instead if cauliflower rice and Instead of a watercress or rocket salad, try baby spinach.

Cooking your vege- cooking food starts the breakdown process so, swapping raw vegetables for cooked options is a go to.

Consume potassium rich foods- add foods that help to regulate the body’s fluid balance. For example, avocado, banana, sweet potato, pumpkin, tomatoes, and oranges.

Add Natural diuretics- Some foods are natural diuretics decreasing fluid retention such as asparagus, beets, celery, and apple cider vinegar.

Add herbs and spices- Some herbs have also been known to decrease gas and bloating like fennel, peppermint, ginger, parsley, dandelion, nettle and horsetail. Using some of these or a combination in teas are a great kick starter.

Avoid these foods- they cause water retention. Carbonated drinks, artificial sweeteners, refined sugars, and excessive salt use.

Cut out processed starchy foods - as they retain water in the body, examples are pastas, breads and cereals, if you can’t avoid these foods then opt for whole-wheat wholegrain instead.

Avoiding lactose - especially for those who are intolerant can really help to beat the bloat, opting for plant based dairy options or lactose free should help.

Know your gut- Take the time to be aware of how certain foods affect your gut. Is there a common reaction after consuming dairy? Or wheat? Or legumes?

 

Feeling uncomfortably gassy or bloated after a celebratory meal with friends or family? Want to decrease that bloat so you feel comfortable in your next event outfit?

Download my 3day healthy beat the bloat guide today HERE

Happy holidays!

Adriana

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The Sugar Junkie

Urban Dictionary defines a Sugar Junkie as:

A person who has a serious sugar addiction.

With 280 people developing diabetes in Australia every day and an estimated 3.3 million Australians with type 2 diabetes by 2031, it’s no wonder Diabetes Australia are raising their arms trying to catch our attention. The question is, why aren’t we listening?

The CBS program, 60 minutes, aired an episode that described the similarities of our brain’s activity when sugar is present, to that when a drug like cocaine is present. Concluding that sugar is addictive and frequent users developed a tolerance, a symptom of dependence. This brings deeper meaning to the clever branding of Pringles ‘Once you pop you can’t stop’.

So if avoidance is the cure for Alcoholism and Drug dependence then is it the answer for a Sugar Junkie?

I have tried many diets and followed different meal plans in the past and nothing has had the same effect as cutting refined sugar down considerably. The benefits that stemmed from this were clearer skin, better digestive health and fat loss.

Diabetes Australia encourages being as lean as possible without becoming underweight. To achieve this firstly we must understand what sugar is and what effects it has on the body.

Simply, sugar is energy. Carbohydrates are broken down into simple sugars to fuel your body. There are many different types of sugars. Some are found naturally like fruit sugars, honey and dairy. Others are refined to make table sugar and some are chemically enhanced like artificial sweeteners.

Sugars act as thickeners in food they add bulk, flavour or even behave as a preservative. Not all bad right? Well whilst you are sipping on your fizzy drink take note, that sugar also decays your pearly whites and consists of no nutritional substance. Driving experts to label sugar as ‘empty calories’. It contains all the energy, without the goodness.

If you are ready to kick the sweet yet toxic habit, follow these simple steps;

  1. Clean out your pantry
    Get rid of any sugars in the house.

  2. Know your food
    Get savvy and learn to read the nutritional breakdown of foods found on the back of the pack.

  3. Swap it don’t stop it
    Do keep eating however you need to swap the simple sugars with the complex ones, like swapping to wholemeal wholegrain bread, pasta or oats.

  4. If you can’t grow it don’t eat it
    If the contents of your lunch are not from the earth then it is probably processed and contains hidden sugars.

  5. Drink plenty of water
    Water can help regulate your cravings as your body can mistake thirst with hunger.

  6. Be prepared
    Busy? Then prep your meals on a weekly basis and package them in single serve containers and freeze.

 I have started my journey by following these simple steps and so can you. I would love to hear about your results and your journey. Use the #ashealthcoach or tag me in your post so I can see your progress!

Adriana

xx