Quick fixes for when you've over-indulged!

While we'd all love to be more conscious of portion sizes to help reduce holiday weight gain, all it takes is a chocolaye here, and a pizza there, and those innocent bite-sized holiday treats can produce an explosion of heartburn and bloating in your belly. If you went a little overboard at the hors d'oeuvres table (or the main course), and are now feeling the negative side effects, here are some quick remedies to help ease the pain.

• Walk it off: No need for a brisk, speed-walking session, but around 20 minutes after your meal, a leisurely walk can assist in dispelling gas from your abdomen. What walking does is help to relieve overall intestinal pressure and therefore will reduce that uncomfortable bloating feeling. Walking also helps to get the blood flowing, which aids in the overall digestion process. Fresh air in itself can make you feel better too!

• Bloat-busting foods: About a half hour after you've indulged, if you can still stomach some food, try eating a small portion of either papaya, pineapple, or yogurt, since all of these food items are great in aiding in the digestion process. For instance, pineapple is high in the enzyme bromelain, which helps break down protein, making it easier for your body to digest your food.






• Drink green tea: Help your body cut fat accumulation and cholesterol levels by drinking green tea during or after your meal. Controlled studies have shown that green tea contains certain polyphenols, or plant-based antioxidants, which help break down fat, thus helping to lower cholesterol level and BMI.



• Refrain from lying down: You may be tempted to hit the sofa for some post-party relief, but don't! Wait at least three hours after your meal to avoid acid reflux since all those gastric juices will be working hard to help digest your food.

spice up your life!

Have a heavy hand with spices this season — it can help with weight loss; here's why:

 

 

 

Adding spice to your meals has a seemingly endless list of nutritional benefits. Speeding up metabolism, combating hunger, and increasing the taste of your meals are just a few of the miracles these dry powders offer, and even more benefits can rise from spicing your food in the colder months. Read on to learn why you should lend a heavy hand to spicing this season, and reap the rewards.

 

Spices create fullness: Tastier food is more satisfying, and if you're not satisfied, then you're more likely to overeat. Try adding spices to recipes that you already make. If you want to veer away from the icky green hue of lentil soup, then add turmeric to opt for a slightly more yellow one. If you want to add a kick to your bland chicken recipe, then do it with cayenne pepper. This spice is equal parts healthy and spicy.
 

Less is more: Spicing your food adds natural flavor, which decreases the amount of fat and sodium you need to make meals feel hearty and heartwarming. In fact, a recent study found that antioxidant-rich spices like cinnamon, paprika, and cloves can actually reduce the negative effects of meals high in fat.
 

It curbs cravings: According to Kate Geagan, MS, RD, author of Go Green, Get Lean, herbs and spices can play tricks on your sweet tooth. "Using herbs and spices expands your palette without extra calories and may decrease the amount of salt, fat, and sugar you use without sacrificing flavor," Geagan told WebMD. Try swapping cinnamon for sugar in your next cup of joe, and see if your candy cravings start to diminish.

FESTIVE SEASON DIETING!!

festive season dieting!

 

 

 

so, while it is the holidays, and while we want to be FabbFitFun, sometimes its OK to take a break!!

 

I'm a food fundi, I love food, but my motto is moderation. The holidays leave us turning to the 3 F's : Family, FOOD and fun!

 

It's okay to indulge, as long as you know when to stop, January is right around the corner- we can pick up on the dieting then, but for now, lets enjoy the holiday season!!

 

Here are a list of MY FAVOURITE goodies!!

 

1.) ANYTHING CHOCOLATE

lind balls, ferreros, double thick milkshakes with a marshmallow on top, choc chip cookies, ice cream

 

 

2.) SHORTBREAD TUMBLES

 

 

 

3.) STRAWBERRY WHIRLS

 A delicious biscuit sandwiched between a smoooth creamy icing and a teeny dollop of a rich and tasty strawberry jam

 

 

 

4.) ANYTIME CHOC NUTS

 

5.) RED LIQUORICE

6.)  GHOST POPS
The flame grilled ghost pops are a personal favourite, spicy and crunchie!

7.) CHEESECAKE
now who doesnt love a good cheesecake with a crispy biscuit base, truly decadent!

8.) ICE CREAM
chocolate chip ice-cream on a sugar cone, delightful!

Remember, it's okay to indulge in your favourite goodies, as long as you know when to stop. Keep your goal in mind and always remember moderation!!!

DELISHOOOSH ICE LOLLIES- recipes!

OK so It's the festive season, the holidays, and in my part of the world, South Africa - This is when we generally get out heat waves!!

 

Generally in the holidays, everyone loves to snack and eat, and YOU SHOULDN'T deprive yourself. Here is a YUM recipe for some delissshooosh summer goodies!!

 

 

 

cherry lolly:

 

cherries

sprite (zero or 7 up lite)

 

method:

 

de-pit the cherries, liquidize, add the sprite and then freeze it , till you ready to devour it :P

p.s- it can be made with raspberries and strawberries

Cooler:

 

pomegranates

blue berries

 

method:

liquidize the blueberries and pour a little into the lolly holder, freeze in a slant.

 

add the liquidized pomegranates and freeze till set.

 

I would suggest adding a little bit of sprite for a sparkling taste.

Sweet melon and Cucumber:

 

liquidise the sweet melon and a bit of cucumber and add a bit of sprite. Freeze

 

Strawberry and peach:

 

This lolly, just like the cherry flavoured lolly would have to be my favourite.

 

Punnet of strawberries

A few peaches

sprite

 

cut, clean and liquidize and add some sprite. Freeze.

 

Remember these can be made with ANY fruit!!

Granadilla and Pineapple Lollies are also quite famous!

 

ENJOY!!!

It's holiday season, want to look fab? BEAT THE BELLY BLOAT!

It's the holiday season , and we all want to look our best, However a bloated tummy can definitely leave us feeling unattractive and wanting to stay home!

BEAT THE BELLY BLOAT!!!

If your stomach or tummy often feels bloated, it could be due to:
excess wind
constipation
swallowing air (from talking while eating etc)
food intolerance
irritable bowel syndrome
Try some of these tips, refering to bloating, not belly fat!

Raw foods -Steam your vegetables. If you eat them raw, they occupy more room in your intestines, which causes bloating. Eat only cooked vegetables and smaller portions of unsweetened dried fruit

 

Try probiotics -
Sometimes bloating can be caused by an imbalance of the bacteria in your intestines, probiotics supplements contain “good bacteria” that can promote regularity and minimize bloating.

Gassy foods –
If you’re not used to eating certain high fiber and gassy foods, they can cause bloating; your body could possibly adapt after eating them regularly. Gassy foods include: Beans, onions, cabbage, sprouts, cauliflower, broccoli, pepper, legumes and citrus fruits. Make sure you still eat at least five portions of fruit and vegetables a day.

 

Spicy foods -Don’t completely avoid these foods, just cut back if you want to decrease bloating for an occasion or an event. Spicy foods can stimulate the release of stomach acid, which could cause irritation in your stomach, which can lead to bloating. These include: Chili powder, hot sauces, onion, garlic, mustard, black pepper, horseradish, vinegar, tomato sauce, barbecue sauce and nutmeg.

Drink more water –Drinking lots of water will cause you to excrete more water, which in turn, reduces water retention. Drink around 2 liters a day.

Constipation -Everyone knows that constipation causes bloating. Ensure you exercise; even a 20-30 minute power walk four times a week can improve your bowel function. Eat a high fiber diet and drink plenty of fluids to prevent constipation.

Salt -Avoid adding extra salt, salt-based seasonings, and stay away from processed/packaged foods because they are extremely high in sodium. Sodium leads to water retention, which contributes to a feeling slugglish, a puffy appearance, and extra water weight; as well as contributing to medical conditions, such as high blood pressure.

Carbohydrates -Your muscles store excess carbohydrate as glycogen. Every gram of glycogen is stored with about 3 grams of water. But unless you’re running a marathon tomorrow, you don’t need all this extra fuel. If you decrease your carbohydrate intake temporarily, your body will resort to burning this stored glycogen for energy, which conveniently drains the associated excess stored water.

Smaller meals -Split your meals into 5-6 smaller ones and eat around every 2-3 hours. Eating a large portion until you are full will make your belly appear bloated.

Chew your food -Thoroughly chew your food to felicitate digestion. Eating quickly will cause you to swallow air, which leads to bloating. Don’t talk and eat at the same time, sit down to eat (sitting upright and not slumped over), stop chewing gum and chew with your mouth closed so that you’re not taking in excess air.

Chewing gum -
when you chew gum, you swallow air which causes pressure, bloating, and belly expansion.

Do not use a straw -As it will cause you to inhale excess air, which will make your belly appear bloated.

Other things to avoid-Dairy - Check for lactose intolerance.
Carbonated drinks - Where do you think those bubbles go?
Alcohol and fried foods.
Artificial sweeteners - Sugar alcohols cause gas.
Gluten - If you have gluten intolerance.

Try these-
Exercise - Helps to keep food moving though your digestive system.
Peppermint tea - Can help reduce gas.
Dandelion tea/supplements - A diuretic, it can help get rid of excess fluid.
Bananas and avocados - Are rich in potassium. Potassium helps to flush out excess sodium from your system, which helps reduce water retention.
Asparagus - A diuretic, which helps flush out the excess water, it can also make you urine smell a bit, but don’t worry about that.
Herbs that help to soothe the digestive tract and relieve gas are known as carminatives. Ginger is a particularly effective carminative, helping to alleviate gas, bloating and cramps

If your bloating problem persists, consult your doctor, they can rule out other underlying medical conditions such as, irritable bowl syndrome or food intolerance.