Banish the bloating, please!!!! :(

I’ve been struggling with hectic bloating recently and it made me think of an interview I did last year sometime, I spoke to a dietician about helping woman get in shape and she gave me some good advice on getting a flat tummy and banishing bloating. For the article we did the basics, but she told me much more than I could put in story, here is everything she had to say about bummy tummies.
Muffin top. Every women’s biggest fear. We spend a lot of time looking for a quick fix to get rid of our extra fat  – especially around the tummy area. What we do not know, is that there are several factors that contribute to an ironing board tummy. You cannot do one without the other. These include eating healthy, decreasing your stress levels as well as exercise. Unfortunately, we tend not to balance the three as we should, sometimes resulting in Irritable Bowel Syndrome (IBS). The symptoms of IBS may include alternating diarrhoea and constipation, abdominal distension and  discomfort, flatulence and bloating, just to mention a few. Your tummy will look bigger than what it actually is, due to winds and gas building up. Constipation may also add extra unnecessary kilograms to your weight.
Adding fibre to your diet will help you to achieve regular bowel movement. Start your day off with a high-fibre breakfast like oats, yoghurt and fruit or a slice of wholegrain bread with an egg or peanut butter. You need to eat at least 4-5 portions of fruit and vegetables daily to achieve the desired 25-30g of fibre per day. Always choose foods that are wholegrain or whole wheat. Brown rice, lentils, humus, soya, whole wheat pasta and beans are very high in fibre. Snack on popcorn or whole wheat crackers like Provita rather than potato crisps.
Fibre must be introduced slowly to your diet as it may cause bloating if you do not drink enough fluids. It is important to remember that fibre acts like a sponge, absorbing a lot of water. This is why it is necessary to increase your fluid intake as well. Water, tea or coffee, juice and cold drinks contribute to your fluid intake which should ideally be 20-30ml/kg per day. Optimal fluid intake can prevent constipation.
Try to avoid too much caffeine. Rooibos tea does not contain caffeine and is a better alternative to normal tea or coffee. If you need your daily dose of caffeine, limit it to three cups per day. Unfortunately, chocolate and certain cold drinks also contain caffeine, so be aware of these and choose better alternatives.
Avoid excessive dietary fat and limit your sugar intake. It is true that too much fat makes fat. That is why it is important to choose the better fats like avocado, olive or canola oil, nuts or peanut butter instead of butter or cream. When you eat sugary foods like sweets or chocolates, your blood glucose levels will rise very quickly and you may feel great at first, but this feeling will only last a few minutes before your blood glucose levels will suddenly drop and leave you feeling cranky and exhausted. This is where the low GI foods come in.
When you eat food that has a low GI, you will feel fuller for longer. You can keep your blood sugar levels steady by eating low GI foods because the sugars are absorbed more slowly into the blood stream.   A lot of the high fibre foods have a low GI as well as certain fruit and vegetables. You can lower the GI of your meal by adding a protein like an egg, yoghurt or low fat milk to the meal.
Eat a balanced meal consisting of carbohydrates, protein and fat. Do not exclude a certain food group. Try to always opt for the low fat options. Regular small meals are preferable if you struggle with IBS. Also, research indicates several benefits for your gut if you supplement probiotics to your diet.
Manage your stress and anxiety levels. You tummy will feel so much better and less bloated. This is why exercise is so important. One of the many benefits from exercise is decreased stress levels so by doing regular exercise, you will keep the blues at bay.
It is best to avoid excessive use of laxatives, because it can replace the natural function of your bowel causing your body to get dependant on it. Always try to manage constipation with healthy eating and exercise before you take drastic measures. 
Abdominal fat is a risk factor for certain chronic diseases like heart disease. When you eat healthy foods, engage in regular exercise, manage your stress levels and have regular bowel movements, your tummy will not only feel better, but also look flatter which will result in a happier you.
Written by Lize Bredell RD(SA)
Information on the dietitian.
My name is Lize Bredell (neΓ© Norval). I am a registered dietitian and obtained my BSc Dietetics degree from Stellenbosch University in 2006. I’ve been in the Eastern Cape since 2007 when I had to establish a Dietetics Department at Humansdorp Hospital. I am also doing some private work on the side and serve on the Eastern Cape branch of the Association for Dietetics in South Africa (ADSA) with my portfolio being communication and public relations. Please visit www.adsa.org.za for more details. I only recently got married and in my free time, I enjoy spending time with my husband and living life.

Staying healthy online…

Because my new meds have this lovely weight gain side effect (hardly seems worth it) I have been boring you guys with my random ideas (most of which never pan out) in my quest  to not become a body double for miss piggy.

And now I think I found a site to help me!!! http://caloriecount.about.com

It looks sorta like this

Instead of just telling me how much calories I’ve consumed in the day (I’ve tried this calorie counting thing before) the site also keeps track of nutrients and vitamins I need (tailored to my body size and needs) and then tells me what I’m doing right and what I’m doing wrong.
All I need to do is enter what I’m consuming throughout the day and it keeps me updated on how I’m doing.
The cool thing is you can download an app for your phone and do it on the move.
I tend to just jot down what I’ve eaten like at breakfast,brunch,lunch,snack time, snack time, supper, snack time (yes i eat lots) and then in the eve I type it up (or I know what I’m planning on eating in the morning already and type it up and then any deviations I just adjust later ) and the best thing is you get a grade for your choices.
So far I’m an A student πŸ™‚ see! I may constantly be eating, but it seems to be the right sort of binging.

Have a great Wednesday…I’m on deadline, wish me luck

I need to find balance

                 

So I can’t stop eating, seriously I’m never not hungry!!!
After supper last night, a big packet of ghost pops mysteriously disappeared (into my tummy) along with a third of a slab of chocolate (only cos the hubby hid the rest on my order) this after I came from a tea party for my God daughters baptism where I ate a bunch of snacks (can you believe I didn’t take pictures of Zoey! so dof as I’m the same person who takes pics of what I ate)
I seem to be eating all the time…no wonder the online BMI calculator calls me Overweight, I don’t think I’m OVERWEIGHT man, that seems a bit intense, like I need to pay for two seats on a plane.
At most, I’m pleasantly plump (except when I’m on a scale or in a bikini when I’m tear enducingly plump).
Anyone who has read more than two of my blog posts knows that I have been fighting to come to terms with not being a size XS anymore, I know there are way bigger problems in the world and my tight jeans doesn’t even come close to “real problems”.
And even though my arms are a little flabby, they still work and even though my calves are too big to allow me to wear the boots I want, my legs carry me around pretty well, but it’s still hard to look in the mirror and think “so who is this girl standing infront of my reflection.
I’m currently working on being OK with my “adult body” (as my mom calls it) but I don’t think that is an excuse to eat like I have been! 
So Ive decided to eat healthier (maybe I have not been getting the right nutrients and that’s why my body craves giant steers burgers with extra cheese) I’m even joining one of those online live healthy communities to keep track of my progress and to keep me from doing the crash diet thing. Wish me luck. <wonder how long this is going to last, I have no will power – been doing the daily yoga thing tho so thats a start:) >
But first things first, breakfast time, I’m starved!!!
but then again whats new

What did you get up to since last we spoke?

physicalliving.com

I tried out yoga this morning. It’s not my first time, I’ve done it before, A couple of years ago I went to this class where we were trained by candle light and I enjoyed it (specially being more fit than the bunch of models who I went with, hehe), but then I became lazy (that’s my problem right there, I have the attention span of a geriatric goldfish)
But since my doctor told me that meds I’m on for the next six months is more than likely to make me gain weight I decided to be proactive and get some exercise into my life. (and eat less than a hormonal teenager, if possible)
So starting today (knock on wood) I’m doing yoga every morning (got this beginners CD that I’m going to be trying out while I’m on waiting list for local yoga class-yes there is a waiting list) then Monday and Wednesday evenings I’m joining my brother’s girlfriend for Zumba and Tuesdays and Thursdays I’m going back to squash with the hubby.
Wish me luck because I tend to have High hopes and Low outcomes when it comes to fitness, hehe.
The yoga from this morning is already showing results, no I’m not suddenly toned and in line for a guest appearance on Bay Watch, but my calf muscles are EINA!!! so painful people. I wear flat shoes for the walk from the train in the morning,but this morning I could have been wearing stilts. It’s so sore at first I thought it was the cold that had my calves and thighs sore from the bone! but realised that putting on heels when I got to work made me feel MUCH better so recon it’s just my muscles not used to actual movement,the heels seem to be stretching it.
I’ll give an update on Friday to let you know how my “new active lifestyle” is going.
SERIOUSLY wish me luck

Training starts

So turns out I can’t enter the race πŸ™ my cousin is getting married that morning and there is no way I can fit a race into the day.
I decided this won’t change my training as I want to be able to run 5km straight out by then. I know this sounds rather easy,but running has never been a talent of mine.
So I have enlisted the help of “the husband” and this seems to be a win, lose situation.
Win because its nice to have someone to be accountable to and to push you when you wanna give up and lose because I recon all his experience doing basic training army/fire dept/police has rendered him unsymphathetic to the plight of the chronically unfit.
I was half expecting him to call me Maggot as he watched me puffing along while he played time keeper and later when I practically passed out on lounge floor there were no pep talks, just him asking me not to use all the hot water for my shower before stepping over me on his way to kitchen. (You’d think he’d be nicer after almost giving me a blue eye in squash the previous day).
Atleast he made me tea later…Anyway that’s day one gone, wish me luck πŸ™‚

The challenge

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With my friend Shafeeka during first Spar race I took part in

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Ok so today my friend and colleague, Neo, challenged me to run the 5k Spar ladies race (May 7) and I think I’m taking her up on it. (oooh luck needed)
I’ve done the race before, three times actually, but I have never actually attempted running it, it has always been a lot of walking and chatting.
Neo (that is her real name, when we first met I thought she was just trying to be cool, hehe) thought it was about time we actually challenged ourselves (My friend Robyn has tried this approach with me before and it didn’t work , but because I really want to get in shape this time I’m going to try real hard not to whimp out like I did on the detox)
Anyway to get ready (occational squash is about it for my fitness routine and I don’t even play particularly well) we downloaded shape magazine’s  tips for learning to run 5km’s in 5 weeks and intend on starting on Monday (hey give me my last lazy weekend) , I included the schedule – wish me luck:

Each week will consist of four running sessions and three rest days, except in weeks one and two. WEEK ONE
Day one: 3 min walk, 1 min run, repeated 5 times
Day two: 3 min walk, 1 min run, repeated 6 times
Day three: 3 min walk, 2 min run, repeated 6 times
Day four: Rest

WEEK TWO
Day one: 2 min walk, 2 min run, repeated 8 times
Day two: 2 min walk, 5 min run, repeated 3 times
Day three: 1 min walk, 3 min run, repeated 6 times
Day four: Rest

WEEK THREE
Day one: 1 min walk, 4 min run, repeated 6 times
Day two: 3 min walk, 10 min run, repeated twice
Day three: 1 min walk, 5 min run, repeated 5 times
Day four: 3 min walk, 10 min run, repeated twice

WEEK FOUR
Day one: 1 min walk, 8 min run, repeated three times
Day two: 2 min walk, 10 min run repeated three times
Day three: 1 min walk, 10 min run, repeated three times
Day four: 20 min run, 3 min walk, 8 min run

WEEK FIVE
Day one: 15 min run, 2 min walk, 15 min run
Day two: 1 min walk, 10 min run, repeated three times
Day three: 20 min run
Day four: 30 min run (5km)