The 1 Change I Made to Cure 10 Years of Feeling Bloated

www.popsugar.com/fitness/Why-Am-I-Always-Bloated-41636952

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

Entering college was supposed to be all bliss and excitement, but I had such terrible digestive issues, I wouldn’t dare stray far from my dorm bathroom. It was so embarrassing, feeling so bloated and being so gassy, the only person I could confide in was, of course, my mother. In her thick Long Island, NY, accent she said, “Aww, yaw just nervous. You’ll feel bettah soon.”

But months later, nothing had changed. I felt happier at college than I’d ever felt in my entire life and I was far from nervous. I still felt like sh*t, though. As a vegetarian who lived on cheese, I was lactose intolerant in a major way, so giving up dairy helped. I even gave up gluten but pretty much felt the same — tired and bloated. Every time I ate, I had digestive pains. Plus, I thought being a gluten-free vegetarian would help me drop my college weight gain, but I was actually gaining more weight.

7367268

Why? Gluten-free baked goods, breads, pastas, and vegan ice cream and cookies were part of my daily diet, so no wonder the scale numbers were going up. And even after giving up gluten for 10 years, my stomach was still a bloated mess. It wasn’t until I ditched the processed junk and started eating more salads, roasted veggies, soups, beans, whole grains, and fruits that I noticed the enormous difference I had been hoping for. I felt energized and lighter, and, most importantly, I had no more belly bloat. I mean NONE. I even started introducing a little gluten back into my diet and still felt amazing.

The cure? Fiber. I wasn’t eating close to enough on my junk-food gluten-free, vegetarian diet. I started focusing on getting at least 25 to 30 grams a day, which worked out to at least eight grams at each meal and three to four grams for each of my two snacks. To ensure I get my fill, I add ground flaxseed and berries to my smoothies and baked goods, chia seeds to my overnight oats, use avocado when I make pesto pasta, and add beans, quinoa, and sunflower seeds to my salads.

I was not only free from the chains of feeling bloated, but eating more fiber filled me up and I wasn’t nearly as hungry as I had been, which helped me eat fewer daily calories, and in, turn lose weight. Talk about a major win-win, people!

American diets tend to focus on getting more protein and eating fewer carbs, so if you find that you’re feeling bloated, gassy, and you can’t remember the last time you pooped, check your fiber intake! As a general rule of thumb, make sure to get fiber every time you eat, whether it’s through veggies, fruits, nuts and seeds, or whole grains. If you need some meal and snack inspiration, check out these recipes:

High-Fiber Breakfast Ideas
Fiber-Filled Smoothies
Top 10 High-Fiber Foods
High-Fiber Snacks
High-Fiber Fruits

23014824

Read More

Getting to know Silvia Kramska

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

Think owning your own business takes grit? Multiply that by two, add the gruelling training demanded by fitness competitions and you have an idea of life for Silvia Kramska, founder of Open to Play clean protein and Real Food Organic Nutrition. A qualified nutritionist and strength and conditioning coach, Kramska shares her formula for keeping a balance amid apparent chaos.

I have always been part of an active environment centred on wellness. I started to play tennis when I was five years old and continued to play professionally until I was 17. I lost my way health-wise for a while after that, so when I moved to Melbourne I promised myself that I would work in an area that truly makes me happy.

My Open To Play protein business came about when I was prepping for my first fitness competition; I couldn’t find a clean, simple and healthy protein anywhere. I figured there must be other people struggling with the same issue and so I decided to create my own.

I’m proud to say that Open To Play proteins are now one of the cleanest products on the market. The products are designed to be a healthy addition to anyone’s diet – they’re all natural, have only three pure ingredients (including grass-fed whey), and are lactose and gluten free. 

I wanted to make sure the proteins were suitable for anyone no matter their age, gender or activity level. Natural protein can supplement your regular diet, assist in your recovery after exercise and can help support growth and repair of your muscles.

My everyday nutrition is very balanced. I love to start my day with lemon water and I place a lot of focus on the quality of the foods that are going into my body. I eat organically wherever possible and I don’t eat gluten or processed sugars.

I do enjoy my pancakes once a week, on the weekends. I think it’s important that your daily nutrition isn’t causing you stress and to accept that you won’t get it perfect every day.

My current training regimen reflects my off-season preparation and I am focusing on growing my upper body for competition. I am doing heavy upper-body sessions three times per week, and three leg sessions per week focusing on glute development. 

I like to incorporate at least two HIIT sessions per week into my training program depending on my energy levels. I always make sure I listen to my body and rest when I need it. 

I manage stress by soaking in a magnesium salt bath every single night. I also love taking time out to just relax at home, or head to the beach during summer with a good book. 

I wake up early every day because I like to get a training session in while everyone else is still in bed. I then head over to my café and help to set it up for the day, get my team motivated and post on my social media accounts. After work I will normally fit in another gym session and in the evening I make time for family and friends. 

I really admire Tracy Anderson as both a fitness advocate and entrepreneur. The way she has been able to grow her business and make a difference in people’s lives is really inspirational.

We are excited to be creating some tasty new flavours and products at Open To Play and I am also planning on opening two more Real Food Organic Nutrition Bars this year. 

 

{nomultithumb}

 

Read more …

Also check out healthywithjodi.com

Read More

Breakfast berry smoothie bowl recipe

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

Kick-start your day with this antioxidant powerhouse breakfast bowl.

 

There’s only half a cup of regular milk in this recipe, which serves two to three people; however, the milk can easily be swapped for low-lactose if desired.    

Ingredients

½ cup ice cubes
2 frozen, peeled bananas, sliced 
1 cup natural yoghurt 
¾ cup frozen berries
½ cup milk 
1 tbsp chia seeds (optional)
2 tsp honey 
½ cup oven-toasted fruit muesli 
Fresh blueberries, to serve 

Method

Blend or process the ice, banana, yoghurt, berries, milk, chia seeds and honey until smooth. Scrape down the sides of the blender, if required. Add an extra tbsp or two of water if you need a little extra moisture in the blender to keep the ingredients moving. (This will depend on your blender). Pour smoothie into two or three chilled bowls and top with muesli and fresh blueberries. Serve immediately.

Tips 

Stock your freezer with peeled bananas sealed in an airtight container or bag. They will keep for about four weeks. If you don’t have frozen fruit, your smoothie bowl won’t be quite as thick. Try adding a few more ice cubes. 

Looking for more healthy breakfast ideas? Here’s how to make your own homemade bowls.

 

{nomultithumb}

 

Read more …

Also check out healthywithjodi.com

Read More
Uncategorized 

Fitness model healthy food swaps

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

If you’re struggling to swap out certain unhealthy foods, three of our favourite fitness bloggers and models share their food swaps below.

Bianca Cheah 

bianca

Fitness website founder and model  //  Sporteluxe.com and biancacheah.com.au

“I eat a high-protein, low-carb diet. I don’t eat dairy foods like milk, cheese and yoghurt. Chicken and fish are my top protein picks and with them I always eat plenty of fresh vegetables – particularly the vegies in season as they are grown more naturally. I eat very little sugar and minimise intake of carbs as they make me feel bloated and lethargic. I avoid processed foods, which really make me feel hungover. Vegies are on high rotation in my diet; the fresher the meal, the better I feel. I feel good knowing I’ve nourished my body with a huge vitamin boost, but I also believe it’s really important to allow yourself treats in moderation, otherwise abstaining can lead to binge eating. I like to snack on chocolate-covered goji berries, which are full of antioxidants.” 

Cow’s milk 

»

Lactose-free almond or soy milk

Green vegies 

»

Green juices (broccoli, broccolini, spinach, cucumber)

Sugar 

»

Honey

Dried fruit  

»

Fresh fruit

White carbs 

»

Quinoa, brown rice, sweet potato

Bland food 

»

Flavoursome food (spices)

Fruit juices

»

Water

Wine

»

Biodynamic and organic red wine

Pasta

»

Steamed broccolini

Milk chocolate

»

Chocolate-covered goji berries

 

Sophie Guidolin

sophie

fitness blogger  //  sophieguidolin.com.au

“I overhauled most of my habits, which meant I cut back on sugar, reduced my intake of carbs, started avoiding processed foods, reduced my intake of preservatives, colours and additives, added more lean protein, reduced my intake of dairy foods and ate a bigger variety of vegetables.”

Liquid kilojoules (cordial, soda, milk)

»

Water

Brownies

»

Protein brownies

Flour pancakes

»

Quinoa pancakes

Cake

»

Low-carb cake (e.g. coconut flour)

White rice

»

Couscous

 

Emily Skye 

emilyskye

Fitness model  //  emilyskye.com

“I don’t eat sugar except for a little natural sugar in fruits and vegetables and barely eat any starchy carbs, but I have more meat and a wider range of fresh vegetables and salads. I avoid gluten and wheat and I’ve cut right down on dairy products except for natural yoghurt and cottage cheese as they’re lower in lactose, which I’m sensitive to. I avoid processed foods, artificial colours, flavours and preservatives. Swap low-fat foods, which usually contain a lot of salt, sugar or other additives and chemicals, for full-fat foods, which can be more filling and often contain less additives.”

Alcohol

»

Pure water

Processed carbs

»

Complex carbs (brown rice, quinoa, oats, sweet potatoes)

French fries

»

Sweet potatoes

Burger buns

»

 Portobello mushrooms 

White rice

»

Quinoa

Lasagne sheets

»

Eggplant

Spaghetti

»

Zucchini 

NEXT: Craving fast food? Here are few sneaky fast food alternatives. 

 

{nomultithumb}

 

Read more …

Read More

The right probiotic for a healthy gut

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

Without a healthy digestive system, the hours slogging it out at the gym might be worth next to nothing. We take a look at the new probiotic drink making leaps in the science of gut health, PERKii. 

The probiotic market is a flooded one, so picking the perfect product for you is all about understanding the science. 

The gut

Often labelled the body’s ‘second brain’, the gut or digestive system has a hand in all the tasks your body performs – from hormonal regulation of your metabolism and immune system to breaking down the foods you eat into the nutrients necessary for everyday tasks. If the gut’s not functioning properly, it can manifest in an array of digestive issues, such as bloating, cramping and mental fog. Low energy levels and an inability to lose weight are also common.

So why probiotics?

For the gut to function correctly it relies on a proper balance of ‘good’ and ‘bad’ gut microbiota (read: bacteria). Probiotic products – usually taken orally in tablet or drink form – are designed to facilitate this balance by providing good bacteria to the gut in large quantities.

The problem? The stomach is a highly acidic environment, which tends to kill probiotics before they can do their job. This means that when you down that probiotic capsule or dairy-based drink, you have no idea how many probiotics you are actually getting.

Plus, how many of you are dairy intolerant? If your gut is being stressed by an influx of yoghurt, the probiotics are going to do very little for you anyway.

The PERKii science

Enter, PERKii.

Born at the prestigious University of Queensland, PERKii utilises eight years of research by some of the region’s top scientists.

The difference is in the technology known as Progel™which microencapsulates the probiotics to ensure they are delivered to the gut live – without degrading or escaping in the acidic environment.

Your gut can realise the probiotic’s full benefits in a way that has never been possible before.

Using it

Unlike many probiotic products on the market, PERKii is lactose free, making it a lot easier to consume – have it with brekkie, lunch or dinner, or as a quick sip on the go; it won’t cause the same stress to your belly. In fact, since it’s made from 85 per cent water and contains just one-and-a-half teaspoons of natural sugars from apples, it won’t do any damage to your waistline either (think just 26 calories per bottle.)

Ditch the sugary soft drink or alcoholic bev, and do your health some good. Let’s just say it doesn’t taste bad either. We like. 

Get your hands on PERKii through selected retailers nationally. For more information, visit the PERKii website.

 

{nomultithumb}

 

Read more …

Read More

The right probiotic for a healthy gut

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

Without a healthy digestive system, the hours slogging it out at the gym might be worth next to nothing. We take a look at the new probiotic drink making leaps in the science of gut health, PERKii. 

The probiotic market is a flooded one, so picking the perfect product for you is all about understanding the science. 

The gut

Often labelled the body’s ‘second brain’, the gut or digestive system has a hand in all the tasks your body performs – from hormonal regulation of your metabolism and immune system to breaking down the foods you eat into the nutrients necessary for everyday tasks. If the gut’s not functioning properly, it can manifest in an array of digestive issues, such as bloating, cramping and mental fog. Low energy levels and an inability to lose weight are also common.

So why probiotics?

For the gut to function correctly it relies on a proper balance of ‘good’ and ‘bad’ gut microbiota (read: bacteria). Probiotic products – usually taken orally in tablet or drink form – are designed to facilitate this balance by providing good bacteria to the gut in large quantities.

The problem? The stomach is a highly acidic environment, which tends to kill probiotics before they can do their job. This means that when you down that probiotic capsule or dairy-based drink, you have no idea how many probiotics you are actually getting.

Plus, how many of you are dairy intolerant? If your gut is being stressed by an influx of yoghurt, the probiotics are going to do very little for you anyway.

The PERKii science

Enter, PERKii.

Born at the prestigious University of Queensland, PERKii utilises eight years of research by some of the region’s top scientists.

The difference is in the technology known as Progel™which microencapsulates the probiotics to ensure they are delivered to the gut live – without degrading or escaping in the acidic environment.

Your gut can realise the probiotic’s full benefits in a way that has never been possible before.

Using it

Unlike many probiotic products on the market, PERKii is lactose free, making it a lot easier to consume – have it with brekkie, lunch or dinner, or as a quick sip on the go; it won’t cause the same stress to your belly. In fact, since it’s made from 85 per cent water and contains just one-and-a-half teaspoons of natural sugars from apples, it won’t do any damage to your waistline either (think just 26 calories per bottle.)

Ditch the sugary soft drink or alcoholic bev, and do your health some good. Let’s just say it doesn’t taste bad either. We like. 

Get your hands on PERKii through selected retailers nationally. For more information, visit the PERKii website.

 

{nomultithumb}

 

Read more …

Read More

How to eat like a female fitness model

 For 30-year-old fitness model, Emily Skye, it used to be about getting skinny and slaving away on the cardio machines. It then became all about nourishing her body to becoming strong, working out and becoming healthy.

Her food philosophy

Don’t diet – instead just make clean eating part of your lifestyle. Learn as much as you can about healthy food and find foods that you really enjoy eating so that your diet changes are easier to stick to. Keep it interesting by experimenting.

The ‘before’ diet

I didn’t eat anywhere near as much food as I should have and my choices were either super rigid – with lots of bland, steamed food or I made unhealthy choices such as junk food, takeaway and deep-fried food.

The turning point

For years I struggled with depression and insecurities that stemmed in part from my school years where I was teased and criticised for having “big eyes”, being skinny, quiet, athletic or different. Six years ago I decided I was tired of never feeling good about myself. So I set out to become more happy, healthy and fit through lifestyle changes. Within about 12 weeks of lifting weights and eating super clean (lots of vegetables and more protein), I had lost body fat and built more muscle. Over the next year, I continued to fine-tune my diet and started doing less cardio and more working out with weights. I soon felt amazing and far happier with how I looked.

The health benefits of eating cleaner

Once my diet became cleaner, I not only lost body fat and built more muscle but within days of starting to eat healthier, I had less fluid retention and less general body inflammation. I felt more positive about myself and started to appreciate everything I am rather than focussing on what I am not. My new lifestyle helped me overcome depression and insecurities, my mind became clearer, I became strong and fit and I had more energy.

The diet now

I don’t eat sugar (except for a little natural sugar in fruits and vegetables). I barely eat any starchy carbs but I have more meat and a wider range of fresh vegetables and salads. I avoid gluten and wheat and I’ve cut right down on dairy products (except for natural yogurt and cottage cheese as they’re lower in lactose, which I’m sensitive to). I avoid processed foods, artificial colours, flavours and preservatives. I drink a lot of pure water and I don’t drink alcohol (except for special occasions – I only drink a few times a year).

It’s okay to have what you love

I love the taste of coffee – one of my favourite activities is to enjoy a coffee at a café. I drink one to two cups a day. If you’re constantly depriving yourself of foods you love, you’re more likely to give up a healthy eating plan. Instead I’m all for moderation. That means I have treats when I feel like it and I never make a food ‘off limits’ as doing this can lead to cravings. If I really want something, I enjoy it without regrets. I love healthier treats, though, as they don’t upset my tummy. I often make a chia seed pudding with berries and coconut cream or coconut yoghurt… something to look forward to is fun and helps you stay motivated to eat well.

The mind-food connection

Once you eat more clean, your cravings for unhealthy foods tend to subside. Now that I’ve experienced how good it feels on a healthy diet, I’ve noticed how unwell I feel after eating foods like milk chocolate, ice cream, pizza, burgers and fries. I get extremely bloated, my tummy gets upset and I feel lethargic. Understanding this connection makes it so much easier to realise it’s not worth eating those unhealthy foods.

Find out which diet plan works for you and read more about changing up your eating habits for a better, healthier you.

{nomultithumb}

 

Read more …

Read More