SAYING GOODBYE TO BLOAT

buh byeeeee, bloat

Fitness + Bloat / Inflammation:

Anyone who has an active lifestyle (walking, doing yoga, running, lifting, taking group fitness classes and/or teaching fitness classes) becomes inflamed in some way. These activities all have a profound impact on the body but if you treat your body right, and take the right steps when recovering or resting, inflammation and bloat can be kept at bay.

Research on Inflammation:

Inflammation is part of the natural, biological healing process. What’s more: If you don’t generate some form of inflammatory response during exercise, you haven’t gone hard enough, so push yourself!!!! When you work out, you’re causing micro tears in your muscles and the healing is what allows the fibers to become bigger and stronger. That means inflammation can be a sign of progress in the gym.

What to do during/after a workout to fight ongoing bloat + inflammation:

Try the repeated bout effect. Thanks to this phenomenon, during any given workout your body always has enough neutrophil protection to handle tissue stress equal to that of your most recent workouts; like that HIIT class you took yesterday morning! Therefore, only workouts that are harder than normal cause those micro tears and help you get stronger, leaner and more BAD ASS. So the next HIIT class , grab the 10's instead of the 8's and you should make better progress and cause less post-workout inflammation than if you try to build your fitness in great leaps.

• Rest is key as well. Take days off!

• Do some isometric stretches to lengthen the body post workout

• WAIT at least 60 minutes to ice.

Foods + Bloat / Inflammation:

There is a huge difference from being full and being bloated. First, being full or overeating happens when you eat past your stomachs capacity. Eating until we're ALMOST full is a way we can avoid overeating, but after all, we're human and it happens! Being bloated is an entire different sensation and usually happens when your stomach is empty. Bloat happens when your stomach, gut and digestive tracks are inflamed; usually from eating the wrong foods at the wrong time. Eating foods that trigger bloat, think fried, gluten, soy, processed can also send your energy levels from normal to wack in a snap.

How your diet helps or hurts:

Added sugars and gluten will initiate inflammation in pretty much everyone and ESPECIALLY for me and my gut; those foods are a no no. When I do indulge in these types of food, I feel an immediate effect in my brain and throughout my body. Some people may only have mild discomfort after scarfing down pastries and white bread while others (ME) will turn into the Michelin Man.

Is whats on my plate helping or hurting bloat + inflammation:

I'll get to the point here; a more plant-based plate helps to lower inflammation and better gut health. Simply put, fruits, veggies and when incorporating meats, lean meats will help you fight your puffy stomach (we've all been there).

You can also take these steps:

• 1. Try out a digestive enzyme or a charcoal pill. These help tremendously when I go out to eat, not knowing what they cook the foods in and when I am traveling. I like Digest Gold for an enzyme pill and Bullet proof's charcoal pill.

• 2. Slow down at mealtimes. Think about who created your food, where it came from, how it tastes and the enjoyment you get out of nourishing your body with CLEAN REAL FOOD.

• 3. Drink water. Water helps move things along. Add a squeeze of lemon and drink it hot in the morning to help get things moving.

• 4. Move around: get some exercise, even if its around the block. You'll thank yourself later.

• 5. Look at your diet. Are there certain foods/ingredients you know cause bloat? Remove them or find a healthy alternative that doesn't have those trigger ingredients in them.

• 6. TRY THIS SOUP:

CURRY CAULIFLOWER TURMERIC SOUP

Ingredients - serves 10 (2 cup servings)

• 2 tablespoon coconut oil

• 2 TBL ACV

• 2 TBL red pepper flakes

• 1 squeeze sriracha

• 2 medium head cauliflower, roughly chopped

• 4 teaspoons minced garlic

• 2 teaspoon grated ginger

• 4 tablespoons curry powder (see notes below)

• 4 teaspoon turmeric

• 1 14 oz. can coconut milk (full fat coconut milk for a creamier soup)

• 4-6 cups bone broth (2 reserved)

additions

• 4 scoops beef gelatin (collagen peptides)

• 4 tsp ashwaganda

• 4 tsp pine pollen

• 3 TBL brain octane

Instructions

1. steam your cauliflower

2. saute onions

3. add remaining ingredients to a blender

4. add cauliflower to blender

5. blend until creamy, adding reserved cups of bone broth until you get the consistency you want

6. place in containers and let cool completely before covering

** the soup will turn into a jelly like consistency because of the beef gelatin. once you are ready to heat, pour soup into a pot and bring to a simmer. add toppings like kale, parley, cilantro, red pepper flakes, ect

ENJOY THE HECK OUTTA THIS SOUP

xx,

GL