Yoga for Flexibility

Next week we will be touching on stretching and flexibility a bit more, but for now, I wanted to share a great yoga flow that will help with  flexibility. ​Keeping your muscles loose post workout will help stop tightness and pain, and also release harmful chemicals from your body. This yoga flow is great after a workout, or on it's own. Be sure to warm up a bit beforehand to get muscles loose and reduce the risk of overstretching. Five minutes of jogging mixed with some jumping jacks is the perfect pre-yoga warm up!

Simple Systems: Foods That Cause Bloating

We have talked about foods that reduce boating before, but what about the foods that cause it? Yes, there are plenty of foods that range from fruits and veggies to certain drinks that will cause the retention of water and production of gas. Some of these foods are bad for us in general, and some may come as quite a surprise. ​

Salty Foods

Salty foods are one of the greatest causes of bloating, and one of the most well known. High amounts of salt eaten over a short period of time will cause higher water retention in our mid region. This works great for before and afters since it can help gain some inches in water weight and is easily fixed. By drinking more water and eating fewer salty foods like snacks, automatic foods and pasta, pickles, cheese, and lunch meats, you can reduce your sodium intake and decrease bloating. 

Carbonated Beverages

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Carbonated beverages use gas, so it is no wonder that these beverages can cause gas when consumed. When we drink carbonated beverages, carbon dioxide is released into our bodies. The bloating that these carbonated beverages cause is just one more reason to stay away. The sugars and other chemicals in sodas can also do a number on our digestive system and our health. If you are tying to diet or have regular heart burn, try avoiding sodas and other carbonated beverages, water will do more for your health and help decrease any unwanted bloating.

Sugary Vegetables

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Vegetables that contain complex sugars like raffinose will cause bloating because the raffinose will not be broken down until it reaches the large intestines. The bacteria that breaks down raffinose and other ogligosaccharides creates gas as a byproduct. ​Veggies high in the ogligosaccharide, raffinose,  include beans, broccoli, Brussels sprouts, cabbage, asparagus, and cauliflower. These veggies are some of the healthiest vegetables out there, better to limit your quantities to one of each per meal rather than taking them out completely.

Starchy Vegetables

Starchy vegetables include potatoes, corn, beets, carrots, and squash. Just like other sugary vegetables, these are not broken down until they reach the large intestines. When broken down in the large intestines, these foods cause gas, abdominal discomfort, and bloating. Since these veggies have some of the highest carbohydrates per serving, it is best to simply stay away. ​

Dairy

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Once we reach the age of five, the lactase enzyme that breaks down milk starts to ​decrease its production in our bodies. Because of this, most people have some form of lactose intolerance that ranges from almost completely tolerant to not tolerant at all. Upset stomachs and gas after eating dairy are the main symptoms of lactose intolerance. Certain cheeses also have some of the highest salt levels of any food, the salt plus the gas produced from dairy can make it a double whammy in the bloating department.

Try limiting your dairy intake or taking a lactaid pill before consuming any dairy products. There are some great dairy replacement products out there. Almond milk is a great (and healthy) milk substitute, vegan cheese, and So Delicious coconut ice creams and creamers are all as great or better than there dairy counterparts. ​

Women's Health Workout Review: Body you Want in the Time you Have

The April issue of Women's Health Magazine has one of my favorite fitness idea compilations ever. Everyone is super busy these days, so they decided to make a few workouts that can be done in twenty minutes or less. Sounds perfect!

Last week we reviewed the Fast-Track interval workout, which I loved! This week we will be talking about the other two, shorter workout routines. ​These workouts are comprised of the twelve minute Cardio Burn and the fifteen minute Build Strength, Fry Fat. After the Fast-Track workout last week, I have been super excited to try the next treadmill workout and a workout that promises the fat to melt away.

Cardio Burn

This workout is the shortest of the three at only twelve minutes long. Don't let that fool you though, it is hefty. Jens Bangsbo (PhD) says that people who did this interval training sequence for 20-30 minutes were able to shave almost a minute off their 5K run times! This is due to the third level of interval training that keeps your heart rate higher for longer. ​

The workout uses the 30-20-10 plan to get our hearts going and fats burning. The 30-20-10 plan is 30 seconds of slow jogging, 20 seconds of moderate running, and 10 seconds of sprinting. The 30-20-10 routine is done five times followed by a one minute rest and five more. ​

I did the workout on the treadmill and goodness did the time go by. The entire workout, plus warm-up, took 15 minutes. I loved it. The intervals did seem a bit short, but maybe that is part of the appeal. Once you get up to sprinting speed, you have about five seconds before bringing it back down. This was my least favorite part, but it would not stop me from doing the workout again. ​

The workout burnt 145 calories in 15 minutes. Pretty good!

Build Strength, Fry Fat

​Next up on our list is the workout I was most excited to do. Fat is one of the hardest things for me (and most women) to loose. Since this workout promises I will burn fat and gain muscle, I am in. The workout uses sequences that alternate working the upper and lower body for greater results seen faster. There are six exercises that are each done for thirty seconds without breaks between. Women's Health recommends completing three to four circuits, taking a one minute break between each.

Maybe I was too excited about this workout and expected it to be more than it was. I ended up only doing three reps because I was so bored midway through. Everything seemed a bit repetitive and not very engaging. There was one exercise that I enjoyed in this and will be incorporating in other workouts. The push-up position row was fun and something that worked my abs and shoulders since you alternate doing rows with weights in plank position. After three sets I burned 93 calories in 12 minutes with 8 pound weights. Not as good as what I would hope for, but not bad either.

Meat Free Mondays: Vegetarian Thai Peanut Soup

This soup is perfect for those cool nice when a little bit of comfort and spice is all you need. The Soup is also a great base for Curry, and can be made vegan! The recipe is pretty simple, and, once the potato is done, it is pretty quick too!

Servings: 6    Prep Time:​ 20 minutes    Cook Time 1 hour 15 minutes

Ingredients

• 2 large sweet potatoes
• 2 tablespoons peanut oil, divided
• 1/4 diced onion
  
• 1 chopped and seeded jalapeno
  
• 1 large clove garlic, minced
• 3 tablespoons Thai red curry paste
• 3 cups caned coconut milk (about 1 1/2 cans)
• 3 cups vegetable broth
  
• 1/4 cup natural peanut butter
• 3 tablespoons minced fresh cilantro, plus additional for garnish
• salt and pepper, to taste
• 1/2 teaspoon cayenne pepper
• 1/4 cup roasted peanuts, chopped for garnish
• 2 cups croutons or toasted wheat bread (about 8 slices)​

Recipe

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First, Preheat oven to 400 degrees and prick fork holes over both sweet potatoes. Cook for one hour. ​Let cool, then remove potato skin and mash.

Heat 1 tablespoon peanut oil in soup pot over medium heat. Add the onion and cook until onion is tender (about one minute). Once onion is tender, add in the jalapeno and garlic and saute for one minute. Add the coconut milk, vegetable broth, and curry paste. Stir soup until it is even throughout. Once the soup is the same consistency throughout, add in the sweet potato and stir again.

If you have a hand blender, blend the soup in the pot. If not, place soup in blender (we used our VitaMix)and blend until liquified, then, pour back into pot.

Once in the pot, stir in the remaining peanut oil, cilantro, and peanut butter. Add salt and pepper to taste.

Let soup warm, then spoon into bowl and garnish with chopped peanuts, croutons, and chopped cilantro.

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