After a heavy meal, you will often feel bloated and full. While you want to relax, the bloating can become painful. It’s your digestive system struggling to work on all the food that you’ve given it.
The heavy meal doesn’t have to be big for this to happen. There are times that the type of food you eat causes this. Rich, protein- or fibre-packed foods take longer to digest. They can even cause some of the trapped wind and gas build-up, which makes it even harder for the digestive system to get to work.
You don’t need to just deal with the bloating feeling. The great news is there are ways that you can help to boost your digestive system. You can ease the feeling of being overfull and sit back and relax for the rest of the night.
Here’s your 5-step bloating relief plan that you need to feel better after that heavy meal.
Step 1: Take Something to Help with the Digestive Process
If you don’t mind taking over the counter medications, it’s time to look at them for some help. There are various items created to help boost the digestive process. If you take them after your heavy meal, they will get to work to break down the food that you have eaten and get rid of the trapped wind that can appear due to eating too many certain types of foods.
These medications are most beneficial when you eat too many carbohydrates and fiber that are difficult to break down. They are also beneficial when you have lactose that your body struggles with.
Look out for Lactase and Beano to help break down the lactose and carbohydrates in your body. You can also look at other medications to see what they will help to do.
Most of these supplements will work immediately. You’ll feel the relief building in your stomach as the food is broken down and passed through.
If you don’t want to take over the counter medications, then you’ll need to look at natural methods to help your body’s digestive system get to work. Taking soluble fiber is one of the best ways.
Try to finish your meal with some fruit or vegetables. These will break down easier than some of the heavier foods and will help to support your digestive system. They are absorbed by the water to help soften stools and push through the waste. They also line the digestive system to prevent some of the bulky foods from damaging the lining and causing further pain.
You can have a small amount of insoluble fiber, but you will need to limit this. While it can push through the food, you’re also adding something else that is harder to break down!
Step 2: Add Probiotics to Your Diet
Probiotics are useful for removing the feeling of bloating in your stomach. Bad bacteria cause the bloating and can make your body react to food that you usually eat. The bacteria can slow down your digestive system, making it harder to remove the waste.
Probiotics add good bacteria back into your digestive system. The good will outweigh the bad, balancing out the bacteria within your digestive system. Your intestines will get the lining they need to avoid damage from food passing through.
Clinical trials have shown that probiotics help to reduce the production of gas in the body, easing bloating and discomfort. The supplements are extremely beneficial in those who have other digestive problems or intolerances.
The downside is you don’t get rid of all the bloating side effects. You may still have some discomfort while your body is digesting all the food that you’ve eaten.
It’s very easy to get probiotics into your diet. You can take supplements, but you can also drink fortified yogurts. Make sure you check the levels of sugar when you get these probiotics yogurts to make sure they are good for you!
Step 3: Drink Some Peppermint Tea
Did you know that peppermint can help to reduce bloating and ease the digestive discomfort? Peppermint essential oil has proven to have the most benefit, but you can also drink peppermint tea to get some relief. This will be a great way to finish off your meal, as many restaurants now offer it in place of desserts!
If you want to use peppermint essential oil, make sure the brand is edible. There are some that will be poisonous to your system. Put a few drops into water and drink it as you would an antacid or other digestive relief.
With tea, you get the benefit of the heat and warmth to relax the whole body. It can also ease the feeling of nausea after a large meal.
Peppermint is powerful because it works on the muscles. It stops them going into a spasm, which can lead to bloating and gas build up. Your digestive tract works as it should, pushing the waste through instead of swelling and causing discomfort. Studies have shown that peppermint oil is useful for people with IBS and other digestive problems, but it is also beneficial for those who have simply had a very filling and heavy meal.
Tea will also help you get more water.Getting some liquid will boost your digestive system. It will help to break down the fiber and soften the stools, removing constipation and gas build up that leads to most bloating and discomfort after a meal.
You can buy peppermint essential oil in supplement form if you want to take the real deal. It’s completely up to you how you get it.
If you don’t like peppermint, you can also get some of the same benefits from ginger tea. Ginger helps to reduce the inflammation in your body, often caused by dairy, chemicals, and spicy food. The ginger will block various enzymes and genes in your body, preventing your body from setting off the inflammation response. Ginger tea also helps to reduce nausea that you may feel after eating too much.
Another option is chai tea. This isn’t as popular in restaurants and stores yet, but that popularity is growing. It’s a mixture of cardamom, cinnamon, and ginger and helps to reduce some bloating. It’s not as good as ginger tea on its own.
Step 4: Allow Your Body the Chance to Digest
Eating in a hurry is one of the worst things that you can do. Getting straight up and exercising after a heavy meal will just make your bloating and swelling worse. You need to give your body time to digest the food that you’ve eaten.
You can do that by sitting back and unbuttoning your jeans (if you’re in private, of course!) so that your digestive system as space and freedom to work its magic. Use it as an excuse to read a book or watch your favorite TV show.
It’s possible to aid the digestive system while you sit back. Rub your stomach in a circular motion to encourage the muscles to relax and work effectively to get rid of all the food you’ve just eaten. This is something you can do when out with friends. Don’t worry what others think, as you know it’s working for you.
Don’t stress about the pain or discomfort that you feel. This isn’t going to do your digestive system any good. The pain and discomfort are completely normal, so nothing to get worried over. All you do is release stress hormones around your body and cause the digestive system to slow down further!
If you would like to do something to boost the digestive process, you can take a short walk. Keep the walking pace slow, as a way to encourage the muscles to work but not get your heart rate up. This can be extremely beneficial if you suffer from constipation on a regular basis.
Step 5: Finish the Day with Lemon or Cucumber Water
The more you drink, the better your digestive system will work. You can put some fresh fruit or vegetables into your water to help improve the taste if you don’t like plain water.
When you drink water, your body gets the alert that you’re hydrating it. It stops holding onto the water in the food, as it doesn’t worry about when you’ll get your next mouthful. This means your body starts digesting everything within the food. There’s no need to wait to push it all through as waste.
We’ve also looked at how liquid will help to break up the food in your digestive system. It helps to dissolve and soften the stools. Water works just the same as atea for this since the liquid is the same source!
Lemons will help to boost that digestive process, as they’re a natural diuretic. That means they help to push the toxins and waste out of the body. They support the digestive process, breaking down the food. You will feel the need to use the toilet and empty the bladder and bowels.
If you’re not a fan of lemons or have none handy, you can use cucumber instead. This is refreshing and will give you many of the same diuretic benefits.
While you are drinking the water, avoid using a straw. While it helps to get sugars from the teeth, it will cause you to swallow more air. You end up adding more gas to your body’s digestive system and make the bloating worse.
Reduce the Risks of Bloating
The next time you eat a heavy meal, take some steps to avoid bloating from becoming a problem anyway. We don’t want you to give up all your favorite foods, so we’re not going to tell you to cut anything out. It’s all about taking steps to help your digestive system work on everything you eat.
Eat slowly and focus on smaller meals. Keep your meals small. You don’t need to eat as much as you do anything, and this includes the fruits and vegetables! Eating too much will cause a block in your digestive system. Your food must queue up to be removed from your body.
When you eat slowly, you’ll be able to listen to your body and stop eating when you are satisfied. You will also make it harder for a queue to form. Your stomach and the overall digestive system have the time to remove some of the food in your system before you take another bite.
The next time you’re out for a meal, make sure you chew every mouthful that you eat. This will break down the food further before you add it to your digestive system. Talk to people in between your bites, giving your body a chance to work the initial digestive stages before you add more food to the queue.
Don’t drink too much before a meal. There is a popular piece of advice when it comes to eating and weight loss: drink a glass of water before you start eating. While this can be useful for filling you up, you will still need to think about the amount that you eat. You’ll also need to limit the amount that you do drink first (and during your meal).
The advice is to have a glass of water. Make it a small glass and allow it to get to work before you start eating. Stick to plain water (or lemon/cucumber water) rather than soda and juices. Water will effectively support your body, instead of adding more bubbles and gas to your digestive system.
It’s also worth cutting back on the alcohol that you drink. You can still have a drink or two but think about the gassiness and dehydrating elements of alcohol. Have a glass of water between each drink and finish off with a cup of ginger tea.
Don’t Suffer from Bloating After Your Meal
The next time you have a heavy meal, try to follow the above tips to avoid bloating. Sometimes you can’t avoid it completely. The advice is forgotten about, and you’re left with discomfort and sometimes excruciating pain.
Don’t panic or stress! The stress hormones will just make the pain worse. Focus on relaxing and give your digestive system space to work. Opt for a cup of peppermint or ginger tea to reduce the inflammation and then grab a glass of lemon water to ease the build up of food in your digestive system.
If you want, you can take over the counter medication to help support your overall system. With the above five steps, you will get immediate relief from the bloating and gas in your body.
A Healthier You for the New Year
The New Year is usually the time when we resolve to start living a healthier lifestyle, especially after indulging during the holiday season. But resolutions are easier said than done – just as gym memberships rise at the start of the year, they tend to drop off after a few months.
Promising that you will start eating and living healthy is easy but actually doing it long term is much harder. So how can we make it easier to commit to a healthy new you? Electrolux is here to give us a few tips on how we can get started on that healthier lifestyle – and stick to it!
Get someone on board
Get someone close to you to join you in your workouts and diets – like a friend, relative or your husband. The company will make it more fun and you’ll have someone to bond with over the process. Having a support system is one way to keep you on track when it comes to your goals.
Overdoing things in the beginning, especially if this is your first time trying to eat healthy or doing regular exercise, will make changes hard to maintain. Start with small changes in your diet, like incorporating vegetables in your regular meals. Slowly remove processed food from your refrigerator and cabinets. Start with short jogging sessions once a week then gradually increase in frequency. Eventually, you will get more comfortable as these small tasks turn into habits. This is your cue to go a level higher in your diet and workouts.
Begin your day with protein
You’ve most likely heard of the saying “breakfast is the most important meal of the day”. Time to listen to it as doing so is proven to lessen cravings and hunger pangs throughout the day, so you’ll be less tempted to indulge in carbs and sugary food.
Start with 25-30 grams of protein for breakfast every day. Some healthy ingredients you can include in your morning meals are fruits, vegetables, eggs, and sweet potatoes. Try mixing oats with yoghurt and your choice of fruits and leaving them overnight in the freezer or be adventurous with more unusual ingredients like peanut butter and jelly oats.
For a more savoury meal you can create a sweet potato, black bean, and egg white breakfast burrito. Just wrap everything together and you have a quick, easy and healthy meal.
Load up on fruits and vegetables
A diet that involves more fruit and vegetable intake is always recommended. Keep in mind that your body still requires protein, so what you can do is add more vegetables to meat-based dishes. Make beef and broccoli stir-fry or prepare a turkey taco lettuce wrap that uses lettuce as a substitute for taco shells. Another idea is adding fruits, egg, or a little meat to salads to add more flavor or create your own protein shake using various fruits.
You can also opt to eat fruits or veggies for snacks instead of the usual chips, cookies, chocolates, and other processed food. If you want more flavor, eat your veggie slices with guacamole or spinach dips.
Ensure you’ll always have a ready stash of fresh fruits and vegetables with the Electrolux NutriFresh Inverter Refrigerator. It’s equipped with the FreshShield Crisper, which has a unique tight seal that keeps temperatures stable, minimizes water loss and provides higher humidity, which allows fruits and vegetables to stay market-fresh for up to 7 days.
It also attracts and absorbs stray odors as well and eliminates 99.8% of bacteria through its FreshTaste Deodorizer.
While it may be hard to stick to your New Year’s Resolutions, getting friends involved and starting with small changes in diet and exercising regularly can reap big rewards! For more ideas on healthy living, visit electrolux.com.ph, and follow instagram.com/electroluxph, and facebook.com/ElectroluxPhilippines.
Electrolux shapes living for the better by reinventing taste, care and wellbeing experiences, making life more enjoyable and sustainable for millions of people. As a leading global appliance company, we place the consumer at the heart of everything we do. Through our brands, including Electrolux, White-Westinghouse, AEG, Anova, Frigidaire, and Zanussi, we sell more than 60 million household and professional products in more than 150 markets every year. In 2016, Electrolux had sales of SEK 121 billion and employed 55,000 people around the world. For more information, go to www.electrolux.com.ph.
Five Tips to Achieve Your Fitness Resolutions
We’d love to say the word resolution and all of that promises we’ve made for 2018. However, it can be oftentimes over-the-top and unrealistic, especially if it’s about eating healthy and getting fit. That’s why we’ve sought the help of Dietitian-Nutritionist Cheshire Que to share strategies that shun quick fixes in favor of results-producing changes. Here’s how to live mindfully without feeling overwhelmed:
1.Catch up on your 8-hour sleep. By sleeping eight hours a day, you are doing yourself a favor. Not to mention, a world of good to your mood, memory, and immune system! Lack of sleep also contributes to weight gain and obesity that wrecks your monthly period.
2.Go easy on sweets and fried food. You’ve had too much during the holidays and now is the time to detox. Balance out your calorie intake and minimize the junk foods in your life, a.k.a fried, sweet, and salty. Excessive amounts make you cramp, bloat, and may cause a sudden rise and fall on your sugar levels thus affecting your mood as well.
3.Eat fresh. Fruits and vegetables cleanse the digestive system, clear the skin, and promote weight loss. Regular bowel movement especially during your red days keep you light and less bloated. And because they’re high in fiber, vitamins, and antioxidants, it helps to increase your satiety, making you feel full in just a few, smaller servings! Forget drastic and fad diets, stock up on these veggies instead, which are highly recommended by Dietitian-Nutritionist Cheshire Que:
a.Ampalaya – rich in iron and has insulin-like properties that help control blood glucose
b.Malunggay and other dark, leafy veggies – also rich in iron which boosts and promotes good mood & combats fatigue
c.Carrots – high in Vitamin A for a healthy, glowing skin
d.Kangkong or Chinese Spinach – packed with high amount of calcium for stronger bones
e.Chayote – full of fiber that promotes digestive health and folate for DNA synthesis and healthy blood cells
If you are serious about infusing your food with nutrient-dense ingredients, keeping a food journal is a great way to set up your meal plan to success. That way, it encourages you to consume fewer calories and provide the motivation that you need every single day!
4.Take a multivitamin supplement if your intake of nutrient-rich foods is inadequate. Minimizing salty and sweet food you badly crave does not mean you become instantly healthy. The absence of nutritious foods is a red flag that should be addressed too. An iron supplement may help prevent iron deficiency anemia for those with heavy menstrual flow. Take multivitamins that have all the necessary vitamins including calcium for strong bones and folate for a healthy heart and sound mind.
5.Move. Move. Move. All that daily inactivity is the biggest health hazard you’re up against. Desk jobs, long commutes, and too much Facebook and Netflix –is about as fattening as a steady diet of bacon and hotdogs. Here are some ways to stand up and just go: walk around your home while on the phone, dance while cooking, wash your car instead of taking it to the car wash, grab a coffee “to go” and walk as you sip! Mindful movement can offset all the sitting you can’t avoid and may help you to burn more calories a day.
And if you find yourself constantly using your period as an excuse to not go to the gym, take it from restaurateur and blogger Dianne Salazar. She said, “That time of the month doesn’t need to hinder you from physical activities like working out. It actually helps you feel less sluggish and boosts your mood. I do CrossFit almost everyday even when I’m on my period and I need not worry about leaks and discomfort, thanks to Jeunesse Anion All Night Pad! It gives me maximum protection even when I lift heavy weights.”
Ladies, your period is a gift and it should not stop you from reaching your fitness goals. Use quality sanitary pads to make sure you are worry-free and fully protected from leaks. By changing your pad every four to five hours, it helps to ward off bacterial growth that causes odor. With Jeunesse Anion pads, you don’t have to think about leaks and stains as its seven layers of powerful protection made of dirt-free and sterilized virgin pulp is gentle on skin and holds a superior amount of liquid, so nothing can stop you during that time of the month.
Available at Watsons, Mercury Drug Stores, and other leading supermarkets and groceries nationwide, Jeunesse Anion also offers ultra day non-wing, ultra day pad, ultra night pad, all-night pad, and panty liner to help every woman to go through their period with ease and comfort. For hassle-free shopping with the convenience of free delivery straight to your doorstep, visit www.lazada.com.ph.
Wellgold International Inc. distributes Jeunesse Anion Sanitary Napkin and Liners and currently available at Watsons, selected Mercury Drug and South Star Drug outlets, SM department store’s health and beauty section, Robinson’s Supermarket and selected department stores, Shopwise, Rustan’s Supermarket, Waltermart, Landmark Department Store, PCX stores, selected Metro Gaisano outlets, plus other selected stores in Visayas and Mindanao. You can also purchase online with free delivery via www.lazada.com.ph. For more health tips, visit www.jeunesseanion.com and follow Facebook, Twitter, and Instagram: Jeunesse Anion. For inquiries, email: email@example.com or call (02) 4701294.
Healthy Habits At Work to Boost Productivity
When striving to maintain optimal overall health, it’s imperative to instill good habits into your busy work schedule, which can also make you happier and more productive. Plan for success by following these six tips and tricks to achieve a healthy lifestyle.
Stay hydrated. Start your day off with a glass of water, staying hydrated improves your rate weight maintenance, mood and energy levels.
Tip: keep a water bottle on your desk in case you forget.
Take breaks. Refrain from sitting all day long — jump at every opportunity you have to step away from your desk and walk around. Short breaks and light exercise are proven to increase productivity and creativity. If you have a one-on-one meeting, make it a walking meeting. You can take a stroll through the office or on your floor while connecting about the task at hand.
Snack smart. Store wholesome snacks at your desk to curb those afternoon cravings. Nuts, dried fruit and microwaveable popcorn are all great ideas. They help you stay full for longer due to their high fiber and healthy fat content, and they don’t expire too quickly. Orville Redenbacher microwaveable popcorn provides you with a satisfying snack in just a few minutes. It’s a convenient option made with 100 per cent whole grain popcorn, which is high in fiber and now most flavors contain no artificial colors, flavors or preservatives.
Lunchboxes aren’t just for kids. Packing and planning what you eat ahead of time will mitigate problems when the cravings start kicking in. Meal prep is sure to help you stay on track and save money. And don’t delay your meals; eating at regular intervals will help you stay on your A game and fuel your brain.
Start the Year Strong with This High-Performance Vegetable
(BPT) – Chasing a place on the podium isn’t possible without the proper fuel for your body. Whether you’re going for the gold or just passing the pigskin in honor of the big game, athletes and amateurs alike need the right combination of nutrients to take on their training, and sports nutritionists across the nation are recommending one vegetable in particular to get them there – potatoes!
Carbohydrate – Potatoes are a nutrient-dense vegetable with 26 grams of quality carbohydrates. Carbohydrates are important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrates are limited and may be depleted – even in a single session of intense and/or prolonged exercise – it’s important to replenish them.
Potassium – Did you know a medium-sized potato with the skin has more potassium than a medium-sized banana? A medium (5.2 ounce) skin-on potato contains 620 mg of potassium, an important electrolyte that aids in muscle, cardiovascular and nervous system function. The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern, and recommend consuming foods with high levels of potassium such as white potatoes.
Energy – Potatoes are more energy-packed than any other popular vegetable. Adequate energy intake supports optimal body functions and it’s critical to take in the appropriate number of calories to match the demands of the day, especially while training.
Partial to pasta or rice? With as much – if not more – of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis). What’s more, a medium Russet potato with the skin has more vitamin C and potassium than a medium sweet potato.
There is a medal-worthy potato option to fit your tastes (and schedule) no matter what sport is your specialty. Leslie Bonci, registered dietitian and nutrition consultant for the Kansas City Chiefs and the WNBA, says, “I love potatoes for their versatility, affordability and applicability to all types of culinary options. The carbohydrate, fiber and potassium make them a great choice for workouts and offer a change of pace and taste from other sports-focused foods.“
She created a recipe for portable and crunchy On-the-Go Potatoes for a quick savory snack for mid-hike or mid-bike that’s ready in just about 30 minutes. Gearing up for a busy week? Make a batch of On-the-Go Potatoes on Sunday and freeze them. Defrost throughout the week by leaving in the refrigerator overnight, and then simply re-heat in the toaster oven (or enjoy cold).
Yield: 8 servings (about 5 potatoes per serving)
24 oz. petite yellow potatoes (about 40 petite potatoes)
2 tablespoons olive oil
2 tablespoons soy sauce
1 cup panko crumbs
1/4 cup tuxedo sesame seeds
2 teaspoons Chinese 5-Spice seasoning mix
Put potatoes in a bowl and toss with the olive oil and soy sauce. Mix to coat well.
In a separate bowl, combine panko bread crumbs, sesame seeds and 5-spice seasoning and mix well.
In small batches, put the potatoes in the bread crumb mixture and roll around to coat well.
Transfer to a cookie sheet. Bake at 450 degrees for 20 to 25 minutes, until cooked through.
Per serving (8 servings; about 5 potatoes per serving): Calories 174, Fat: 5.7 g, Cholesterol: 0 mg, Sodium: 257 mg, Carbohydrates: 26.8 g, Fiber: 2.5 g, Potassium: 485 mg, Protein: 4.3 g, Vitamin C: 7 mg
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