Tuesday tips for everyone!👌🏻 #repost @chris.rocchio_fit with @get_repost ・・・ Do you experience bloating and wonder the cause? Crash course time🤓: While it almost always is a result of food, the reason for which differs depending on the food. -- Note: This is not saying that you should avoid these foods, as I eat all of them on a regular basis. I just wanted to pinpoint what may be the cause of your bloating so that you can avoid them during times of excess bloating. -- Bloating is the result of gas accumulating in your GI tract or when gut bacteria have a hard time breaking down certain foods. The most common are are FODMAP foods, which are types of sugars & sugar alcohols for which our bodies lack the enzymes to break down. When they reach the colon undigested, the bacteria begin to ferment them, which causes gas and bloating. Here are some of the main culprits. -- 🔹Beans & Lentils - contain phytic acid, an antinutrient which prevents us from digesting & absorbing some nutrients, and alpha-galactosides (FODMAP). -- 🔹Dairy Products - high in lactose (milk sugar). Many lack the enzyme lactase to break this down. Fermented Dairy like Greek Yogurt and Kefir are good alternatives for some, but others just make the switch to coconut, almond, or hemp milk. -- 🔹Raw Garlic & Onions- contain fructans (FODMAP) - soluble fiber. Cooking breaks this down -> easier to digest. You can also try eating chives, thyme, parsley, basil instead. -- 🔹Raw Cruciferous Veggies - broccoli, cauliflower, cabbage, kale, Brussels sprouts. High in fiber and contain raffinose (FODMAP). Cooking breaks this down -> easier to digest. - Possible Additional Culprits: 🔹Sugar Alcohols, Carbonated Drinks, Apples, Grains, Mushrooms, Beer -- Reducing intake or cooking them is the best way to reduce these effects. Chronic bloating can possibly by caused by deeper, underlying health issues at work, so for that you’ll need to see a health practitioner.
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It’s time to squash these myths once and for all! . ✖️You do not need to exercise like a freak or do hours of cardio a day to see results. Take 30 minutes, focus, work HARD and aim to do this at least 3 times a week. That’s all you need. Focus on building muscle by exhausting your lifts and if you’re doing cardio, short sharp sprints are the best bang for your buck. . ✖️The scale is helpful if you’re overweight. If you’re looking to lose quite a bit of body fat, the scale should go down, for sure. However, if you’re at a “normal” weight and very active, we suggest getting body fat and measurements taken to track your progress. The scale can fluctuate from something as simple as a toilet trip. . ✖️Eating low calorie does not work. While you still need to be in a deficit, go for a more slow and steady maintainable weight loss with higher calories to see results that will last you forever- not just for the event you want to squeeze into your size 10 dress. . ✖️This one is for you ladies- you will NOT get bulky from lifting heavy weights. Women simply do not have the testosterone to build that kind of bulk on their body. . ✖️Spot reducing does not exist. 100 crunches will not get rid of your belly. Your body will choose where it wants to burn fat off first, where it can afford to let it go without it being a threat to its livelihood. . ✖️There are NO special foods that burn fat. Fat burning foods are whole, unprocessed lean proteins and veggies that are consumed in a calorie deficit. Taking a grapefruit seed extract tablet after consuming a pint of Ben and Jerry’s is not going to help you achieve results of any kind.