Diet Question Time Sundays – What Can I Do About Flatulence ?

 Thisis a very interesting question I have been asked time and again. So let's lookat what flatulence is all about, what are the causes , and what foods can weavoid to eat as well as some tips on how to avoid flatulence.

So let's look atsome of the causes :

Thereare mainly three main causes for flatulence

·       This could be swallowing more air than usual

·       or eating food that is difficult to digest

·       or  if you already have anunderlying health condition that affects your digestive system.

Swallowing Air: -

It isperfectly normal to swallow air while breathing and eating, sometimes it iseasy to swallow a little more usual without realising it.  For instance chewing gum or smoking  causes you to inhale more air than you wouldnormally, or even sucking on things in your mouth like pen tops, or your fingercan also cause you to inhale large amounts of air, and the biggest cause  not chewing your food  properly and thoroughly may cause you toswallow more air if you just tend to swallow large pieces of food and not chewslowly.

Eating  food that is hard to digest:

Herewe look at food that is hard to digest and which causes flatulence.

Muchof the foods that we eat are made up of carbohydrates, and some carbohydratescannot be digested easily  , these areknown as an insoluable carbohydrates . 

Foodsthat contain a high amount of an insoluable carbohydrates include

beans,broccoli, cabbage, raisins, pulses, lentils, prunes, apples, and the all timefavourite brussels sprouts.

Underlying health conditions: - 

Ifyou have underlying health conditions such as Irritable Bowel Syndrome, Coelicor bloating or other bowel conditions, you may wish to see your clinician or anutritionist to improve your dietary requirements. 

Tips to help improve flatulence:

Eatsmaller regular meals, it is recommended by most nutritionists to each up tosix small meals per day.  Eating smallermeals will help your digest system become more efficient as it is processing smalleramounts of food more efficiently than have larger meals.

Trychewing your food longer and slower, this will reduce the amount of air thatyou swallow with your food, and will also break down the food into much moresmaller digestible pieces. 

Avoidchewing gum, because you swallow air when you are chewing. It is never a goodidea to eat chewing gum when your stomach is empty as you are just churning upmore gastric acid and wind. 

Drinkcarbonated water occasionally, because when your burp it has a relievingeffect.

Eatyour main meal of the day early, try to avoid eating late, as lying down aftera meal increases the build-up of gases and they can more easily enter yourbowel from your stomach.

Regularexercise is essential to help your body function more effectively.   Exercise is important as it helps ourrespiratory system, and circulatory system and our digestive system. Exercisehas been found to be the most effective remedy of flatulence.

SO now its your turn, if you suffer from Flatulence, what tips can you give to others.... comments in my comments box below :)




Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/ 

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Protein Breakfast And Diets

Poached Egg, two slices of honey roast ham, sliced tomatoes
 
Yummy, who says you can't enjoy breakfast if your losing weight!  This is a protein based breakfast which will ensure you don't crave for carbs during the morning.  Just because you are on a weight loss program does not mean you have to eat rabbit food, it's about eating healthy.  This dish is low in fat, high in protein and will help balance out your blood sugars throughout the morning. If you are peckish before lunch have a piece of fruit or a small pot of yoghurt.

Breakfast is the most important meal of the day.  You don't need me to tell you that.  If you don't set your day up properly you will end up eating crap and defeating the purpose of losing weight or improving your health if those are your aims.  Let's look at this logically.  Your body is in a state of repair when we sleep. Therefore a lot is happening and a lot of energy is being used when we 'rest'.  Fuel is needed to ensure the body repairs itself during the state of rest. Your digestive system has to shut down during this period to enable the body to carry out other repair functions, therefore if you eat later than 8pm it is unlikely your body will process the food ingested and therefore it either sits in the gut until your digestive system is switched back on in the morning, or it is stored as 'fat' in the body.  Another reason not to eat late at night!

Most cereals are of no value to our bodies nutritionally, with the exception of wheat based cereals such as weetabix, shredded wheat and bran flakes along with porridge or oats based cereals or muesli which are low glycemic (Low GI) and will slowly release the energy evenly throughout the morning so you don't feel hungry.  You can top these cereals up with fresh fruit as added sugar in a natural way will increase your energy levels.

Really important to note that your breakfast must not be below 200 calories, otherwise you will tend to get hungry in no time and crave the wrong foods.


Colette Morris SAC Dipl. (Diet &Nutrition)     
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Is my Bum Big In This?

 Confessions of an ex dieter.. check out my squidoo lens on weightloss, see my story there....


http://www.squidoo.com/is_my_bum_big_in_this

Colette Morris SAC Dipl. (Diet &Nutrition)    Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Lose Weight and Have Fun Doing It!

Losing weight can be fun!  Try getting together with a bunch of friends and help cheer each other on. I try to make it a competition on who can find the tastiest low calorie menu / meal.  Even better, when you can find low calorie deserts and cakes which are home made and you know all the ingredients that you personally put in them are healthy and low fat!

Going back to basics, cooking food from fresh produce makes dieting interesting and fun and not to mention healthy too!  I recently did a 10 day detox many of you have since followed and completed this too, and I found it fun buying all these vegetables I would not normally buy and making a meal out of the various combinations. 

You can control what you put in your meals, how you cook your meals and the portion size,all  of which are important to successful weight management.  Of course the fun begins when you invite friends around for a 'healthy four course meal', all freshly cooked by yourself. Who would imagine losing weight and cooking delicious food all in the same sentence!

Exercising is also made easier when you have friends to do things with, to goad you along and to encourage you when you feel like you don't want to get out there in the cold,wind or rain!
You may also want to look at taking up activities you would not normally do, like line dancing, salsa or badminton something where you can have fun with others while building new friendships and support networks.

Don't get into the trap of weighing yourself too often. I would say once every two weeks is adequate enough, more importantly is the inches you lose as this is a good indication of fat loss.  After all, that is why you are losing weight in the first place.

Have fun losing weight don't make it a chore and watch it all drop off!  After all you are now undertaking a massive lifestyle change,one that will stay with you long term.

If you liked my post feel free to share this by email or twitter or facebook

I would love to hear your techniques on keeping yourself on track,post them in my comments box below…

Colette Morris SAC Dipl. (Diet &Nutrition)     
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Walk Your Way To Weight Loss

 Walking helps to improve your overall health and fitness and is a great way to lose weight, tone your muscles, strengthen your heart and instill a general feeling of well-being and positive self-esteem.

• It burns calories
• It can help towards maintaining a healthy weight
• It helps to boost your metabolism
• It helps to reduce body fat
• It boosts your energy levels
• It strengthens your legs
• It helps to strengthen the immune system
• It improves your circulation
• It lowers your blood pressure
• It helps to prevent and control diabetes
• It promotes positive mental health, including higher levels of self-esteem
• It helps you to manage stress and release tension
• It helps to improve the ability to fall asleep quickly and sleep well
• It may motivate your children to walk more if that’s what they see you doing and provides an activity to share with family members and friends
• It can be done almost anywhere
• It’s more environmentally friendly than driving
• It’s free

Walking can really boost your weight loss, even if you can only manage a small amount each day.

Build walking into your day where ever possible, more tips on how you can do this coming soon.

The Step Diet is a great book that helps you to count steps not calories to lose weight and keep it off. Click on the book below for more info and to purchase from Amazon.




Colette Morris Nutritionist,SAC Dipl. (Diet &Nutrition) 
London Fit Girl Founder
http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email me LondonFitGirlsClub@gmail.com

Health Benefits of Apple Cider Vinegar

Let’s be clear about this, it isnot a miracle cure, but this age old recipe has been around for centuries.  Hippocrates, known as the Father of Medicineused this vinegar around 400 B.C. for its health giving qualities.

So What Is Apple Cider Vinegar:
Apple cider vinegar is made from ripe apples that are fermented and then goesthrough a process to get to the final product.  The vinegar contains a host of vitamins, beta-carotene, pectin and vitalminerals such as potassium, phosphorous, sodium, magnesium, calcium, sulphur,chlorine, fluorine, and iron.

Now most of you will think that thesupermarket ‘clear sparkling’ white cider vinegar is the real deal.  The pure vinegar is steamed to get thesparking clear vinegar that is available at the supermarket. This steamingprocess destroys almost all of the health giving nutrients. What it does do isgive the vinegar an excellent eye appeal. Well, sorry to say that its not. Ifyou were to find the ‘real’ beneficial cider vinegar, it is brown in colour,unfiltered or refined, and has a tiny cobweb type substance floating in it,known as ‘Mother’.  This unrefined applecider vinegar is of good quality with all the nutrients and health givingproperties inside.

How Can It Help Ailments, Weight Loss and More:

Pectin can be found in the skin ofapples and in the vinegar is a fibre which helps reduce bad cholesterol andhelps in regulating blood pressure.

The potassium in this vinegar alsohelps in eliminating toxic waste from the body. Great for detoxing!

The beta-carotene helps inrepairing damage to the skin caused by pollution and free radicals, helping tomaintain firmer skin and a youthful appearance.

If you suffer from and  including weak finger nails, hair loss, toothdecay, sinusitis, and what seems like a cold or  permanently running nose, this present adeficiency in potassium. Apple cider vinegar is loaded with potassium.

Apple cider vinegar is good forthose wanting to lose weight. It helps in breaking down fat which helps innatural weight reduction.

Apple cider vinegar contains malic acid which is very helpful in fightingfungal and bacterial infections. Uric acid deposits formed around joints can bepainful.  Malic acid dissolves uric aciddeposits that form around joints, helping relieve joint pains. This dissolveduric acid is gradually eliminated from the body.

It has been found that apple cider vinegar is helpful in ailments such as indigestion,constipation, weak bones, headaches, arthritis, diarrhoea, eczema, high bloodpressure, sore eyes, joint ailments, mild food poisoning, sinusitis,  high cholesterol, hair loss, obesity, chronicfatigue, along with a host of many other ailments. 

Colette Morris SAC Dipl. (Diet &Nutrition) 
Herbalife Products: http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email me LondonFitGirlsClub@gmail.com

Xmas Party Season is around the Corner.... Get into that Party Dress Lose Weight NOW

Well, It is now October. Christmas is really only around 11 weeks away.  So we have time to lose around 7 - 10lbs if we want to get into that party outfit.


I usually go on a weightloss program this time of year to lose approximately 7 -10lb. 

Why? You may ask, for those who know me,know I do not have a weight problem.

Ideally I do this because we all know that at Christmas there is a lot of rich cooking going on, you visit family, friends and go to lots of little parties, and can so easily pile on the pounds.

Then we get into the New Year, and make a promise to lose the weight, which lasts all of maybe three weeks max!

If you want to join me,click on the tab in my blog to join the weight loss challenge.  You will get access to hints and tips and discounts from my Herbalife Shop to help you with your weight loss.

Check out my quick video :)





Here are the recommended products mentioned in the video.  Buy them at my shop now..



Fibrebond


 

 Herbal Aloe





Colette Morris SAC Dipl. (Diet &Nutrition) 
http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email me LondonFitGirlsClub@gmail.com