Foods That Reduce Bloating
When your digestive system gets out of whack it can make you feel bigger, heavier, and all-around not great from bloating. Below are some foods that can help by either flushing out your digestive system, relieving gas, or increasing the efficiency of your digestion:
Are Omega-6 Fatty Acids Bad?
You’ve probably heard that omega fatty acids are good for you, and that’s mostly true. Things can get a little more complicated when you have an imbalance of different omegas in your diet. Let’s take a look:
• The two main types of omega fatty acids found in food are omega-3 and omega-6.
• Both are essential fatty acids your body needs that you must get through your diet. Each have specialized roles and different effects on your body’s cells.
• The structures of each are a little different as well. Omega-6s have a branch point in their molecules (that omega-3s don’t) that can easily be converted into a compound that actually increases inflammation in the body.
• This increase in inflammation occurs when your body is flooded with omega-6s without enough omega-3s to balance them out.
• Omega-6s are especially high in refined vegetable oils and foods cooked in vegetable oils. They can also be found in nuts and seeds.
• Vegetable oils tend to be in abundance in many peoples’ diets. This leads to an imbalance in omegas and increased inflammation. Most Americans have an omega-3 to omega-6 balance of 1:20. Ideally you want a ratio of 1:1.
• Omega-6s are essential, so rather than focus on reducing them in your diet, consider increasing the amount of omega-3s you get from your food to balance them out.
• So, are omega-6 fatty acids bad? Nope, as long as they’re balanced with the omega-3s you’re getting. Throw off this balance and you could have problems.
• If you’re looking for more omega-3s, go for things like salmon, sardines, flax seeds, walnuts, seaweed, chia seeds, and hemp seeds.
It may not seem like a lot, but burning 100 calories can add up over time and help you achieve your fitness goals. You don’t always need a big block of time to make it happen either. Below are some averages of what it takes to burn 100 calories (keep in mind things like intensity and body weight can change these):
• Rowing Machine
100 calories in 15mins for 135lb person, 10mins for 195lb person
• Rebounding On a Trampoline
100 calories in 15mins
100 calories in 31mins
100 calories in 9mins
• Vigorous Walking
100 calories in 23mins
100 calories in 15mins
Foods for Bone Health
Dairy - Milk, eggs, cheese, and yogurt are packed with calcium, which is one of the main building blocks of strong bones.
Nuts - While they usually contain some calcium, the more important thing about nuts is they are good sources of magnesium and phosphorus. Magnesium helps you absorb and keep calcium in your bones while phosphorus is one of their main components.
Seeds - Similar to nuts in that they contain calcium, magnesium, and phosphorus, seeds also contain fiber and omega 3’s that can reduce inflammation and lower cholesterol.
Cruciferous Vegetables - Broccoli, Brussels sprouts, and kale are just a few of the cruciferous vegetables that contain vitamin K and calcium. The vitamin K works alongside calcium in building strong bones and it’s been found that a lack of vitamin K can lead to osteoporosis and a higher risk for bone fractures.
Beans - Along with fiber and protein, most beans also contain that bone-strengthening combo of magnesium, calcium, and phosphorus.
Fatty Fish - Salmon, tuna, and trout can provide you with some vitamin D that your body can use to grow bones and support their structure.
• 1 Hard Boiled Egg. 78 calories
• 1 Orange. 60 calories
• 1 Cup of Blueberries. 86 calories
• 1 Cup of Strawberries. 46 calories
• 1 Stick of String Cheese. 80 calories
• ½ Cup of Oats. 83 calories
• ½ Cup of Cottage Cheese. 81 calories
• 1 Apple. 70 calories
• 20 Pistachios. 80 calories
• 3 Cups of Air-Popped Popcorn. 93 calories
Six Quick Food Facts
1. Pineapples grow on bushes and take 2-3 years before they’re ready to harvest.
2. Pizza Hut used to be the largest purchaser of kale in the US and would use it as garnish for their salad bar. That changed around 2012 when kale’s popularity spiked and has continued to grow.
3. Ripe cranberries will bounce like a rubber ball when they’re ready to be eaten. Farmers use this test but you may get some looks if you try it in the store.
4. Bananas are technically berries but strawberries are not. To be classified as a berry, the fruit has to come from one flower with one ovary and contain several seeds. Raspberries, blackberries, and strawberries come from a single flower with more than one ovary, so technically don’t count as berries.
5. The Aztecs used chocolate as currency. Cocoa beans were precious and acceptable forms of payment in the 14th century.
6. Cookie Monster’s “cookies” that he devoured and made a mess with were actually painted rice cakes. The oils from real cookies would have trashed that lovely blue fur pretty quickly.
Start Your Day with Oatmeal
Oats are a type of cereal grain and the part that ends up in your bowl is the edible seed portion of oat grass plants. There are many ways to start your day off right and fueling your body with oatmeal is one of them.
• Easy and Balanced Breakfast
A one cup serving of cooked oatmeal has 150 calories, 4g fiber, and 6g protein. It’s easy to boost the protein even further by adding things like peanut butter or hemp hearts.
• Loaded With Vitamins and Minerals
Oats are packed with different vitamins and minerals including manganese, phosphorus, copper, B1, iron, selenium, magnesium, and zinc.
• Two Types of Fiber
You’ll find both soluble and insoluble fiber in oatmeal. The soluble type turns into a kind of gel during digestion that may help lower cholesterol and keep blood glucose levels steady. The insoluble fiber can help keep things moving in your gut.
Oats are naturally gluten-free, which makes them accessible for a wide range of people. Still, it’s a good idea to check to see if the manufacturer processed the oats on equipment that also processes gluten-containing grains.
The composition of oats make them very satisfying so you’ll be content and can stay on track until your next meal.
• Heart Health
Antioxidants found in oats can have anti-inflammatory effects and provide additional protection against heart disease while helping to control blood pressure.
DIY Fruit Popsicles
With some basic ingredients and just a few steps, you can make your own delicious and healthy fruit popsicles to stay cool this Summer.
1. Blend Ingredients
You may want to gradually add ingredients to your blender. Blend until the mixture is smooth.
2. Pour Blended Mixture Into Molds
Leave in the freezer for at least 8 hours.
4. Remove From Molds
To help release the popsicles from their molds, run each one under warm water for 30-60 seconds.
5. Enjoy or Store
Once they’re out of the mold, your popsicles are ready to be enjoyed. If you want to save them for later, you can store them in a freezer-friendly storage bag or glass container in your freezer for several months.
Here are some recipe ideas:
• Chocolate Chip
3 ¾ cups pureed banana
½ cup chocolate chips
1 teaspoon vanilla extract
• Coconut Cherry Lime
2 cups frozen cherries
1 can coconut milk
Juice of 2 limes
2 Tbsp maple syrup
½ cup coconut water
Pinch of salt
• Strawberry Cantaloupe
2 cups pureed strawberries
2 cups pureed cantaloupe
• Almond Butter Banana Swirl
3 ¾ cups pureed banana
½ cup almond butter
Summer means fresh tomatoes and there are plenty of reasons to make sure you get your fill. Apart from being delicious and versatile, they’re packed with vitamins and have numerous health benefits.
Lycopene is a plant compound with antioxidant properties. It gives tomatoes their red color and boasts a wide variety of health benefits including heart health, protection against sunburns, eye health, and brain health.
🍅 Bone Health
Calcium and vitamin K are critical for strong bones and supporting tissue and tomatoes are a good source of each.
🍅 Heart Health
The combo of vitamin B and potassium in tomatoes can help reduce cholesterol levels and lower blood pressure, which may reduce the risk of heart-related health problems. Lycopene can also help boost heart health.
🍅 Healthy Hair
Vitamin A is found in tomatoes and can help keep your hair shiny and strong as well as support healthy eyes, skin, and teeth.
Tomatoes are 95% water and contain a couple grams of fiber to help keep you regular.