Stop the Bloat for Good!

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Many of us women, and a few men, have a serious problem with bloating. Not only is it a death nail for those bikini and scale goals, it can be just plain uncomfortable. Bloating also tends to pop up at the most importune moments- say, that vacation in the Bahamas that you have been diligently dieting for since way earlier than bikinis were weather appropriate. 

Bloating is one of my biggest diet problems. So much so, that my scale can change five pounds due to water weight. That is, until recently. A few weeks ago I noticed a big difference between the days/weeks that I took my vitamins and the days/weeks that I did not. It may seem like a vain reason to take your vitamins, but turns out, vitamins reduce bloating! That's right, taking your vitamins will not only improve your health, it will also reduce that pesky bloat. 

Now, I am sure many are asking what vitamins to take, how often, and if that is really all you have to do? Right?? Well, let's get into it!

What Vitamins to Take

The vitamins you take will make a big difference to the results you see. I take (and swear by) all Nutrilite vitamins because they are 100% organic, been around for 70+ years, have never had a recall, and have extremely high check and balances. All of this means they are a bit pricey, but you are actually getting the nutrients you pay for with no fillers. That is worth it for me! 

As for what vitamins I take, there are a few. The biggest difference will come from a good multivitamin, a fish oil, a probiotic, and an extended release vitamin C. These do the biggest job for me in removing that bloat and it is what I would highly recommend to anyone with that same issue.

Why an extended release vitamin C, you ask? Fantastic question! Turns out, the one vitamin our bodies cannot make or store is that necessary vitamin C. This means that if we take a vitamin C that just shoots straight into our system, most will go out as waste. We are, literally, wasting our money away. An extended release will make sure that only a small amount of vitamin C is released into the body over a 12-hour period. Making you and your wallet a bit healthier! 

Side note: I would also recommend looking into where your fish oil comes from. Most fish oils from salmon farming are causing  massive ecological damage and should be avoided. As weird as it sounds, the fish oil I take is from calamari- something that, when farmed, does not harm our environment! 

When to Take Your Vitamins

Morning, noon, and night. That is the easiest answer to the question. Take your vitamins with meals whenever possible. There are few vitamins (vitamin D being the only one that comes to mind) that should not be taken in large quantities since it can cause internal damage. 

If you are not able, or wanting, to take vitamins this many times a day (oh boy do I hear you- all those plants mushed up making them taste NOT GREAT), try taking them in the morning with your breakfast and at night with your dinner. Morning really seems to make the biggest difference for me. Just be sure you eat your breakfast before taking your vitamins. Vitamins on an empty stomach can be just about the worst thing ever! 

One More Thing

There is one more thing that you should be doing along with taking those vitamins and it is probably exactly what you are thinking. Drink water. When vitamins are breaking down, they absorb ALOT of water for the process. In order to keep your body hydrated, you should be drinking about 80-160 ounces of water a day. Honestly, eighty ounces of water is on the very low side and probably about the minimum for anyone who has grown past puberty. We just need more fluids than that! 

100 ounces is my daily mile-maker and what makes me feel energized, keeps my skin healthy, and keeps that bloat down. Of course, not eating tons of dairy, fried foods, and salty snacks also helps wit that whole reduced bloating thing ;)

These simple little changes have made my scale seem a bit less bipolar and kept my tum in check. If budget is an issue, start with a simple multivitamin that will give your your daily needs, and go from there. If Nutrilite is not an option, just be sure you are checking what is in your vitamins and reading the small print. And please let me know if this little tip helps you as much as it has helped me! 

What other tips do you have to stop that pesky bloat? 

A Common Sense Way to Loose Weight

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Believe it or not, but I have been searching for a common sense way to loose some pounds and keep them off. You see, over the summer a packed on over ten pounds and it has taken me to March to get it all off. Where is came from, what I did to get it, and why it took soooo long to get off is an honest mystery to me. Before summer I was already five pounds heavier than my "comfort zone" weight, so adding another ten pounds to that was not something normal. It was also the heaviest I have ever been.

That being said, the idea of just loosing it all (plus a few of the 5 lb's extra, thank you ;)) to simply bulk back up while race training sounded AWFUL. But then, I was listening to the Mickey Miles podcast with listener questions with Fitz Koelher and she said something so simple it was like a punch in the face. Her insanely easy method for not bulking and helping people loose weight without yo-yo dieting is to take your ideal weight and tack a zero on the end. That number, my friends, is your total calorie count for the day.

Whaattt?!?! I know.

Fitz says that the average calorie expenditure for usual activities is 10 calories. With that in mind, it makes sense that we would only need our target body weight, times ten. With this simple number, Fitz has found people to be able to slowly and safely bring their body's down to only needing that much energy... I like to think of it as a goldfish- they will only grow as big as their space will allow them. Likewise, our bodies will only grow as far as we feed/energize them.

But then, I had a few questions...

1. What should these calories be?
2. What about workouts? I cannot guarantee anyone's safety when I am hangry and working out+ low cal could make for a very hangry Jenni. 
3. Is using your name in the third person acceptable? Is it a sign of oncoming hanger?
4. What if I have a fast or slow metabolism?

Thankfully, Fitz went over most of these questions, in detail, on her website. You can read the full explanation here. My shortened version is below :)

1. Any diet should be well rounded and consist of lean meats, fruits, veggies, and healthy carbs and fat. This is not exactly the super fun town of eating, but who said being healthy means we get to eat fried chicken for breakfast daily? You know who, no one. ever. And, of course, we are in control of our diets, so we can decide when to cheat and when not. Hello adulthood, I will have that small fry. JK! Kind of.
2. Workouts should not increase your calorie count unless you are running 10-20 miles or doing the equivalent with some other workout. We do not need those extra calories and, if anything, will find those lb's come off faster if we do not supplement the calories lost during a workout. Keep in mind that a) you should not have an unhealthy number that your body cannot live on anyway and b) most workouts will burn between 200-500 calories an hour. Not quite bracket breaking. Also, eating lean proteins and a mix of proteins and healthy carbs after a workout will help you be satiated for longer. So maybe we won't actually break walls in a hangry rage!
3. Every body is different. Fitz recommends playing with the system a bit. If you are finding that weight is just falling off at an unhealthy rate or your are lethargic during the day, you probably have a fast metabolic rate and need to add on a few calories. If nothing seems to be changing, you may have a slower metabolic rate and need to reduce those calories a bit  more. Simple enough, now for the doing!

Please let me know if you are trying this and if it seems to be working for you. I have been trying this method for about a week now and, so far, are liking the results a bunch!

Does Wine Make You Fat?

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This is a question that has plagued me for years, does drinking wine make me gain weight? Is that just bloat? There are so many mixed opinions on wine, so let's find out the truth together.

Wine is Pretty Calorie Loaded

Wine can have anywhere from an abysmally low 25 calories to an embarrassingly high 400+. Obviously, not all wines are created the same way, and not all wines have the same sugar content. A pinot Grigio will hit you somewhere around 130 calories while a less sweet Sauvignon Blanc will be about 120 per glass. Reds will have the same range with Merlots and Pino Noirs being in the lower 120's and Burgundies being closer to 130. 

A nice little trick to staying on the lower side of the calories is to steer clear of dessert and sweeter wines like Rieslings that can have anywhere from 125-240 calories per serving! Dry wines will have less sugar, and therefore, fewer calories. Reds will have more alcohol content (on average) and will take longer for your body to digest. 

Wine Slows Your Metabolism

First off, wine is made up of 14% carbs and 86% alcohol. There are no fats or protein, and really, hardly any carbs. So where does that bloat come from? Well, any alcohol will trick your body into breaking it down before any food item. Calories from alcohol cannot be stored in the body, and therefore, must be broken down first. This means that if you are drinking a glass of wine with dinner, all digestion stops when that white or red touches your lips. 

Likewise, all metabolic activity ceases and anything fat unable to be broken down will be stored. This process will also increase fat storage around the belly- that bloat!

Alcohol Increases Our Want of Fats

When we digest wine (or any alcohol), our bodies digest the alcohol first and the carbs second. This can lead to a drop in our blood sugar and a feeling that we must eat. And this is what leads you to binge eating after a big night out. Of course, there is pretty little chance of this happening with one glass, unless it is a dry wine which causes blood sugar to drop. 

The sad thing is, any alcohol consumption will trigger the same area of our hypothalamus that says we need more fats. A chemical called galanin is produced when we drink alcohol or eat fatty foods. This chemical is also the one that makes us crave it. Therefore, the more we eat or drink, the more we will want to eat or drink. 

What About the Bloat? 

Yes, unfortunately wine can cause bloat. But, it may be for a different reason than what you are thinking. Alcohol dehydrates the body and increases the visible signs of cellulite, also known as my nemesis. Like galanin, both the bloat and the increased cellulite are tied together. Any alcohol will cause dehydration and inhibit vitamin absorption. This can lead to water retention, known as bloating, and increased cellulite since the skin is not as elastic as usual. Loss of elasticity in the skin can make cellulite easier to see because the fat molecules that are pulling on the connective tissue that is less elastic and more susceptible to that pulling effect. 

The Real Kicker

Ready to think all science is just bored people spinning a bottle on what new discovery has been made? Well, here is is. Long and broad scientific studies have found that women in their middle ages who have had a normal amount of wine on a daily basis (one 5-ounce glass) gain less weight and are less likely to become obese than those that did not. 

Of course, there are a few things we can do to ensure that one glass per day does not wreak havoc on our bodies. Be sure to drink plenty of water, only drink wine when your body is not digesting other foods, continue your normal healthy diet, and keep working out! All of these little things will ensure a healthy body now, and apparently, a healthy one later in life as well. 

Slim Down Challenge

Good Morning!! I wanted to give a quick reminder that our Slim Down Challenge starts in just two days!!! I am so happy with how many people have contacted me to be a part of it and know that this is going to be such a great new event in the new year for the P+K community!!! In case you missed it, here are the details below :)

Oh, and this picture? I just love it! And, we can use it as a reminder that spring is right around the corner. Houses are not the only things that need a good cleaning, sometimes our bodies' do as well!

The Challenge

The goal of the Slim Down challenge is to help give our bodies a restart after the holidays and possibly, days, weeks, months, or years of eating less than healthy. This is a six week challenge that will start next Thursday, January 15th and end the first of March. In order to complete the challenge you will need to:

Buddies

Every challenge participant will be paired with a buddy. If you have a friend who would like to do this with you, they can be your buddy. If not, we can pair a buddy for you! Either way, let me know so we can count you as participating.

You will check in with your buddy each day. It does not have to be much, just a quick idea for a workout or something that might encourage them. The buddies are meant to be quick encouragers, nothing more :)

Eating

Eat 5 small meals per day. Two of these meals should be a meal bar or meal replacement shake. These are the bars and shakes that I take and what I STRONGLY recommend you taking yourself since they are filled with all the right proteins, low in carbs and fat, and high in vitamins and nutrients. All the vitamins in these are organic (something no other brand can boast!). If you, however, would prefer to take your own, that is no problem.

Drinking

Drink 128 oz of water per day (If you weigh less than 140 pounds, you can drop those ounces down to something closer to 100 per day if you like)

Vitamins

A big part of this challenge is making sure you get all the proper nutrients. For this, you must be taking a multivitamin each day.

Again, I highly, highly recommend these vitamins since they are 100% organic, all parts are grown instead of synthesized, and this company handles every part of the product from growth to packaging. These are simply the best vitamins I have ever seen. They have never had a recall on any product and boast an absorption rate 3x higher than any other vitamin on the market.

Exercise

Simply enough, increase your physical activity. This could be anything from trying a new workout or running a bit farther than you usually do. We will be having weekly challenges on the blog to help with this part of the challenge so as long as you are doing the challenges, you will be set for exercise!

Side note: I would recommend increasing your average daily steps as part of this challenge. Walking more is so good for our joints and helps decrease the dreaded bloat!

Get Started

1. There are one or two simple steps to get started on this challenge. The first would be to e-mail me at PandK.contact@gmail.com and let me know you are wanting in! Also let me know if you have a buddy already or if you need one. I will add you to our Facebook group and make sure you are in for all the prizes- this is what you will get for simply following the program for the six weeks!
2. Next, you will either need to order the products, or make sure that you have your own in stock. I can say from experience that these products will make a difference in your results. But, again, purchase of anything is not necessary. Here is everything you may need:

• Multivitamin $85.90 for a 30-day supply
• Glucosamine for joints $63.80 for a 2-month supply
• Meal Replacement Shakes $51.48 for twelve
• Meal Replacement Bars $40.15 for fifteen bars

1. Start encouraging your buddy! Again, the challenge goes from January 15th to March 1st. In this time you should loose weight, gain muscle, and feel refreshed and renewed by the end!