Beat back the bloat

Ah sweet sweet sodium, how I love thee. Cheese, dairy, diet coke, the flavors of life...a bloated stuffy life.

Having mastered the concepts of body fat, weight loss calculations, carbs, protein and fat ratios, I delved deeper into what makes a body beautiful, big or bloated. Some things were obvious, some I never really considered before. I felt it was important (if for nothing more than your vanity) to know what the experts have to say about bloat, and how to banish it once and for all (or just for that weekend pool party you want to look hot for!) Enjoy :)

Bloating don'ts: Avoid the following if you want to keep that body tight
-watch the salt! Obviously you need to give your salt shaking hand a break, but watch out for hidden sources of that sneaky little bugger. Canned and processed foods can be loaded with it. Always check the labels and avoid foods that have more than double a sodium to calorie ratio.

-Avoid broccoli, cauliflower and beans. These nutrient rich foods have a high fiber content great for health, but it takes its toll on your system with enzymes your body can't break down (which cause bloat as well as gas).

-Take is easy on the cheesy. Cheese and dairy contain lactose and if your body doesn't completely digest it (lactose intolerance), gas and cramping are your reward for trying to get your calcium. Yogurt on the other hand, is more easily broken down and contains healthy bacteria cultures to promote digestion and fight bloating.

-Avoid artificial sweeteners. Sugar alcohols are a wonderful creation but not ALWAYS great for the waistline. Because they aren't digested, healthy bacteria in your gut devour it and the bi-product is gas and bloat.

-Say no to bubbles. Carbonated drinks are an easy fix. Drinking these down puts gas directly into your stomach. As a 1-2 punch, the caffeine can exacerbate bloating and leave you dehydrated.

Actively battle that bulge: what can you do to get RID of your existing bloat?
-Water water everywhere, so take another drink! Drinking water flushes your system of excess fluids and sodium. Drinking water signals your body that it doesn't need to hold onto fluids much like keeping your eating enough keeps your metabolism up and your fat burners humming.

-Vitamin up! Potassium-rich foods tell the kidneys to release sodium. Load up on bananas, spinach, unsalted nuts, and potatoes.

-Tea party time. Chamomile and peppermint tea are known to reduce bloat by aiding in digestion. Have a cup before you eat your meals.

Monday's workouts:
#1-run 3 miles with speed drills

#2-weights: chest and arms

#3-planned on cardio kickboxing, but sore throat felt worse and worse, decided to rest

Monday's diet: (to combat whatever germs I'm fighting I decided to up my calorie intake)

Breakfast-2 whole wheat toast with egg, low fat cheese, smart balance, sugar free jam, coffee with mootopia

Snack-protein oatmeal with smart balance

Lunch-1/2 barilla plus pasta, broccoli, chicken breast, marinara sauce and fat free cheddar cheese

Snack-banana, yogurt, string cheese; tuna fish with light mayo, apple

Dinner-chicken breast, carrots with smart balance and imitation honey, light creamed horseradish spinach, sugar free fat free pudding with mootopia

Final breakdown:
Calories Burned- 2448
Calories Consumed- 2007
Deficit- 441

Nutrient breakdown: 45C/31P/24F

Stay tuned for tomorrow: Carb misconceptions