How To Reduce Bloating

I just want to take a moment before I get into today’s post to wish everyone A Happy New Year’s Eve. I also want to take a moment and say thank you to every and each one of you for being on this journey with me. I set out to blog every single day and I have. For 2019 I want to include all of you (my followers) (read below). I hope you all have fun and let’s have fun. Remember to have fun but also drink responsibly.

HAPPY NEW YEAR AND I WILL SEE YOU ALL IN THE NEW YEAR!

PLEASE READ: I have been thinking that I wanted to do something different for my blog next year and that Is more content that you want to see. I know that at the and of every post I ALWAYS ask what you would like to see. I MEAN I REALLY want to do more content related to what you want to see. It can be “Diet” related, fitness, nutrition or even advice posts. I post what I post because It means something to mean I won’t post something if I didn’t believe in it. I want to take this blog to the next level and I want you all of my followers (friends) to be apart of the ride. So please don’t hesitate in reaching out with any and all suggestions. You can find all of my links at the end of every post in the “Thank You” section and in the section “Where You Can Follow Me”. 

If you have missed #Blogmas all the links are listed in the section titled Blogmas which will be in right under this.

Welcome back for #Blogmas Day 30! Blogmas Is flying right by! To catch up here are the links to the first 30 Days of #Blogmas

Blogmas Days 1-30

*I realized that my #blogmas days had repeated tagged posts and that not every post was linked. I caught the mistake and fixed it. Every link should now be clickable and days 1-18 are now linked. If you are new to #blogmas you can catch up below.

Blogmas Day 1 Blogmas Day 2 Blogmas Day 3 Blogmas Day 4 Blogmas Day 5 Blogmas Day 6 Blogmas Day 7 Blogmas Day 8 Blogmas Day 9 Blogmas Day 10 Blogmas Day 11 Blogmas Day 12 Blogmas Day 13 Blogmas Day 14  Blogmas Day 15  Blogmas Day 16 Blogmas Day 17 Blogmas Day 18  Blogmas Day 19 Blogmas Day 20 Blogmas Day 21 Blogmas Day 22 Blogmas Day 23 Blogmas Day 24 Blogmas Day 25 Blogmas Day 26 Blogmas Day 27 Blogmas Day 28 Blogmas Day 29 Blogmas Day 30


Most people experience bloating at some point. Exercises, supplements, and massages can all help to reduce bloating quickly, and simple lifestyle changes can prevent it from reoccurring.

Abdominal bloating is when the abdomen feels full and tight. It commonly occurs due to a buildup of gas somewhere in the gastrointestinal (GI) tract. Bloating causes the belly to look larger than usual, and it may also feel tender or painful. Fluid retention in the body can also lead to bloating.


 Tips to get rid of bloating

Bloating usually happens when excess gas builds up in the stomach or intestines. When bloating occurs right after a meal, it usually resolves itself, but it is often possible to speed up this process.

The best way to tackle bloating is to determine its cause. Common triggers for bloating include:

  • Digestive issues. Constipation, food allergies, and intolerances can lead to bloating. When stool becomes backed up in the large bowel, it can cause bloating and a feeling of discomfort. Excess gas may also build up behind the stool, making the bloating worse.
  • “Diet”. Fizzy drinks, too much salt or sugar, and not enough fiber in the “diet” can all cause bloating.
  • Hormonal changes. Many people experience bloating before and during their periods due to hormonal changes and water retention.

Walking

Physical activity can get the bowels moving more regularly, which can help to release excess gas and stool. Getting the bowels to move is especially important if a person is feeling constipated. A walk around the block can provide fast relief from gas pressure.


 Try Yoga Poses

Certain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract.

Child’s Pose, Happy Baby Pose, and squats can all help people to relieve a buildup of gas quickly. Learn more about yoga poses for flatulence.


 Peppermint Capsules

Peppermint oil capsules may also be helpful for indigestion and related gas. Manufacturers usually market them as a treatment for the symptoms of irritable bowel syndrome (IBS), but people without IBS can also use them to relieve bloating.

Peppermint works by relaxing the intestinal muscles, which allows gas and stool to move along more effectively. People should always follow the instructions on the packet. Anyone who is prone to heartburn may need to avoid peppermint.

Peppermint capsules are available to buy over the counter (OTC) at drug stores or online.


 Gas relief capsules

Simethicone pills and liquid are anti-gas medications that can help to move excess air out of the digestive tract. It is essential to always take medication according to the instructions on the label.

People can find gas relievers in drugstores or online.


 Abdominal massage

Massaging the abdomen can help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful. People can follow the steps below to do this:

Placing the hands just above the right hip bone. Rubbing in a circular motion with light pressure up toward the right side of the ribcage. Rubbing straight across the upper belly area toward the left rib cage. Moving slowly down toward the left hip bone.


 Use essential oils

A study from 2016 tested the effectiveness of supplements containing a combination of fennel and curcumin essential oil in 116 people with mild-to-moderate IBS. After 30 days, people reported an improvement in their IBS symptoms, including bloating and abdominal pain.

People should not consume essential oils without speaking to a doctor first. This is because some formulations may be toxic or can interfere with medication, and there is no regulation of dosages.


 Take a warm bath, soaking, and relaxing

The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.


Long-term solutions for bloating

Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.

People can use these simple steps to try to prevent bloating in the long-term:


Increase fiber gradually

 

Increasing fiber intake may help to treat bloating.

 

Eating more fiber helps to prevent constipation and bloating. Most people in America do not get enough fiber, with only 5 percent of people meeting their recommended daily fiber intake of 25 grams (g) for females and 38 g for males.

However, it is important to bear in mind that eating too much fiber or increasing fiber intake too quickly can cause even more gas and bloat. People may notice adverse effects from eating more than 70 g of fiber a day.

When increasing fiber intake, it is best to start slowly and increase the intake over several weeks to allow the body to adjust to this change in the “diet”.


Replace sodas with water

Fizzy, carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach.

Sugars or artificial sweeteners in the diet can also cause gas and bloating. Drinking water eliminates these issues and helps to treat constipation as well.


Try to avoid chewing gum

The sugar alcohols in gum can cause bloating in some people. Swallowing air while chewing also may lead to bloating and gas pain. People can use ginger mints or peppermints to freshen their breath instead.


 Get more active every day

Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular. Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention.

It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydration can make constipation worse.


 Eat at regular intervals

Many people experience bloating directly after a big meal. It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.

Swallowing food quickly can introduce air into the digestive tract. Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating. People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals.


 Try probiotics

Probiotics are good bacteria that live in the intestines. Taking a probiotic supplement may help to regulate the colon bacteria that can produce gas and cause bloating.


 Cut down on salt

An excess of sodium causes the body to retain water. This can cause a swollen and bloated feeling in the belly and other areas of the body, such as the hands and feet.


 Rule out medical conditions

In some cases, bloating may result from a medical condition. To get rid of this bloating, a person may need help from a doctor to diagnose and manage their condition.

Inflammatory bowel disease, including Crohn’s disease and ulcerative colitis, may cause people to experience bloating. Irritable bowel syndrome (IBS), can also cause this symptom.

Gynecological conditions, such as endometriosis and ovarian cysts, can also cause pain, swelling, and feelings of bloating in the abdominal area.

People with these symptoms should discuss them with a doctor, who will also want to know about any relevant family medical history and other medical conditions. The doctor may order diagnostic tests to look for any problems. These may include an X-ray, ultrasound, colonoscopy, or blood tests.


Consider a low-FODMAP diet

FODMAPs are a type of carbohydrate that occurs in many different foods. A 2012 review article of multiple studies concluded that a low-FODMAP diet might improve symptoms in at least 74 percent of people with IBS. Typical symptoms include bloating, flatulence, and abdominal pain.


Keep a food diary

Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract.

Bloating is common in people who have lactose intolerance and are unable to digest the lactose sugar in dairy products. Autoimmune intolerance to gluten, known as celiac disease, is another potential culprit.

For people whose bloating happens after meals, keeping track of food and drink intake for several weeks should help to determine whether specific foods are responsible.

The American Academy of Family Physicians offer tips for keeping a food diary and provide a template for people to get started.


 Look at supplements and medications

Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Potassium, on the other hand, may reduce bloating by helping to balance the body’s sodium levels.

Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract.


When To See A Doctor

 

Although it is not common, bloating and swelling of the abdomen can signify a severe medical condition. Liver disease, inflammatory bowel disease, heart failure, kidney problems, and some types of cancer can cause bloating.

Bloating that continues for days or weeks may indicate a health issue that needs medical attention. It is advisable to speak to a doctor about ongoing bloating that does not go away over time.

People whose bloating occurs alongside these symptoms should seek medical advice

appetite changes or trouble eating, diarrhea, vomiting, weight loss, fever, severe abdominal pain, bright red blood in the stool, black or dark maroon stools.


Ultimately, the outlook for bloating depends on the underlying cause. Most of the time, bloating is due to minor issues that lifestyle changes or OTC treatments can resolve.

People should see a doctor if bloating is ongoing or occurs with other symptoms. Determining the underlying cause of bloating and other digestive issues is the first step to getting treatment and feeling better.


 

Final Thoughts

Bloating depends on the underlying cause. Most of the time, bloating is due to minor issues that lifestyle changes or OTC treatments can resolve.

People should see a doctor if bloating is ongoing or occurs with other symptoms. Determining the underlying cause of bloating and other digestive issues are the first step to getting treatment and feeling better.

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

Probiotic That’s Not Yogurt

I know that I said yesterday that I decided to start #blogmas early. As I was figuring out what to write today I came across this post that I had saved. I hope you enjoy today’s post and all links will be provided at the end of every post.

If you missed yesterday’s post about some Amazing Holiday Treats you can Click Here


You’ve probably heard a great deal about the importance of probiotics lately, and how they are key to maintaining good overall health.  explains that a healthy gut leads to improved digestion, better weight management, and a reduced risk of chronic disease.

These days, probiotics are so popular they’re already available in cookies, teas, and yogurts—and now food giant Kellogg’s is getting into the game with another easy way to rev up your good bacteria intake: cold cereal. To that end, they’ve launched a new wellness brand, HI! Happy Inside, which aims to bring the power of probiotics to your daily breakfast in three different flavors (coconut crunch, blueberry, and strawberry).

The selling point here is that the cereal improves the benefits of probiotics by combining them with two other big digestion players, prebiotics and fiber. Each of the three flavors offers one billion CFU probiotics, 2.5 grams of prebiotics, and nine grams of fiber.


Prebiotics vs. Probiotics What’s the Difference?

If you are wondering what the difference is between probiotics and prebiotics, you’re not the only one. Probiotics are live bacteria we eat to promote a healthy gut microbiome, whereas prebiotics is a type of fiber that feeds the bacteria living in our gut.


Be Mindful of The Prebiotic and Probiotic Sources

It’s worth noting that not all probiotics are created equal. It is important to consider the type of strain added to a product because different strains promote different health outcomes. It is ideal to have at least 1 billion CFU per serving, which is usually why companies use a mix of strains.

And just like with probiotics, it’s important to be aware of the prebiotics used in the products you consume as well. The prebiotic used in Hi! Happy Inside cereal is inulin, which comes from chicory root. This is a very common source of prebiotics and can promote gut health. However, some people do experience stomach upset, loose stools, and cramping when they take too much inulin.


A Good Source of Fiber

Fiber is also a good component of gut health,  four grams of fiber per serving is usually recommended. Given that this cereal is made mostly with whole grains and contains nine grams of fiber per serving, it can be helpful in reaching your daily fiber goals, as women need approximately 25 grams per day and men need 37.


What About Sugar?

But even though this cereal can boost your prebiotic, probiotic, and fiber intake, Davidson says it’s important to keep in mind that each serving contains 9 grams of sugar. That comes from a mix of natural sources (milk, yogurt, and berries) and added sugar in the form of cane syrup, cane sugar, and regular table sugar. The fiber in this cereal will help to slow down the absorption of sugar, meaning it won’t have as big of an effect on your blood sugar levels overall.

SHOP HI! HAPPY INSIDE CEREALS NOW ON AMAZON


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

The Best Ways to Improve Your Digestion Naturally

Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea. However, when these symptoms occur frequently, they can cause major disruptions to your life.

Fortunately, diet and lifestyle changes can have a positive impact on your gut health.

Here are 12 evidence-based ways to improve your digestion naturally.

If you missed yesterday’s post you can Click Here to read all about Junk Food how to quit it cold turkey and steps (if you’re a step kinda person) to learn how to cut back and then eventually cut out junk food altogether.


 Eat Real Food

The typical Western “diet” (American)— high in refined carbs, saturated fat and food additives — has been linked to an increased risk of developing digestive disorders. Food additives, including glucose, salt, and other chemicals, have been suggested to contribute to increased gut inflammation, leading to a condition called leaky gut.

Trans fats are found in many processed foods. They’re well-known for their negative effects on heart health but have also been associated with an increased risk of developing ulcerative colitis, an inflammatory bowel disease.

What’s more, processed foods like low-calorie drinks and ice creams often contain artificial sweeteners, which may cause digestive problems.

One study found that eating 50 grams of the artificial sweetener xylitol led to bloating and diarrhea in 70% of people, while 75 grams of the sweetener erythritol caused the same symptoms in 60% of people.

Studies have also shown that artificial sweeteners and sugar alcohols decrease the number of healthy gut bacteria and increase the number of harmful gut bacteria.

Gut bacteria imbalances have been linked to irritable bowel syndrome (IBS) and irritable bowel diseases like ulcerative colitis and Crohn’s disease.

Fortunately, scientific evidence suggests that “diets” high in nutrients protect against digestive diseases.

Therefore, eating a “diet” based on whole foods and limiting the intake of processed foods may be best for optimal digestion.

“Diets” high in processed foods have been linked to a higher risk of digestive disorders. Eating a diet low in food additives, trans fats, and artificial sweeteners may improve your digestion and protect against digestive diseases.



Get Plenty of Fiber

It’s common knowledge that fiber is beneficial for good digestion.

Soluble fiber absorbs water and helps add bulk to your stool. Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along.

Soluble fiber is found in oat bran, legumes, nuts, and seeds, while vegetables, whole grains, and wheat bran are good sources of insoluble fiber.

A high-fiber diet has been linked to a reduced risk of digestive conditions, including ulcers, reflux, hemorrhoids, diverticulitis, and IBS.

Prebiotics are another type of fiber that feeds your healthy gut bacteria. Diets high in this fiber have been shown to reduce the risk of inflammatory bowel conditions.

Prebiotics are found in many fruits, vegetables, and grains.

Add Healthy Fats to Your Diet

Good digestion may require eating enough fat. Fat helps you feel satisfied after a meal and is often needed for proper nutrient absorption.

It also keeps food moving smoothly through your digestive tract. Interestingly, increasing your fat consumption has been shown to relieve constipation

.If you experience frequent constipation, adding more fat to your diet may help you get some relief.

Additionally, studies have shown that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis

.Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts (especially walnuts), as well as fatty fish like salmon, mackerel and sardines.

Fat keeps food moving smoothly through your digestive system. What’s more, omega-3 fatty acids reduce inflammation, which may prevent inflammatory bowel diseases.


 Stay Hydrated

Low fluid intake is a common cause of constipation.

Experts recommend drinking 50–66 ounces (1.5–2 liters) of non-caffeinated fluids per day to prevent constipation. However, you may need more if you live in a warm climate or exercise strenuously

.In addition to water, you can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water.

On the other hand, be careful not to drink too much with meals, as this can dilute your stomach’s natural acids. Taking small sips with meals is fine, but avoid downing a large amount of water right before a meal.

Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, zucchini, celery, tomatoes, melons, strawberries, grapefruit, and peaches.

Insufficient fluid intake is a common cause of constipation. Increase your water intake by drinking non-caffeinated beverages and eating fruits and vegetables that have high water content.


Manage Your Stress

Stress can wreak havoc on your digestive system.

It has been associated with stomach ulcers, diarrhea, constipation, and IBS.

Stress hormones directly affect your digestion. When your body is in fight-or-flight mode, it thinks you don’t have time to rest and digest. During periods of stress, blood and energy are diverted away from your digestive system.

Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion.

Stress management, meditation, and relaxation training have all been shown to improve symptoms in people with IBS.

Other studies have found that cognitive behavioral therapy, acupuncture, and yoga have improved digestive symptoms.

Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.


 Eat Mindfully

 

It’s easy to eat too much too quickly if you’re not paying attention, which can lead to bloating, gas and indigestion. Mindful eating is the practice of paying attention to all aspects of your food and the process of eating. Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS. To eat mindfully:

Eat slowly.

Focus on your food by turning off your TV and putting away your phone.

Notice how your food looks on your plate and how it smells.

Select each bite of food consciously.

Pay attention to the texture, temperature, and taste of your food.

Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature, and taste, may help prevent common digestive issues such as indigestion, bloating and gas.



Chew Your Food

Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down.

Poor chewing has been linked to decreased nutrient absorption.

When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.

Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal.

In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines.

Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.

What’s more, the act of chewing has even been shown to reduce stress, which may also improve digestion.

Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach.


Get Moving

Regular exercise is one of the best ways to improve your digestion.

Exercise and gravity help food travel through your digestive system. Therefore, taking a walk after a meal may assist your body in moving things along.

Regular exercise may be beneficial for your digestion as well.

One study in healthy people showed that moderate exercise, such as cycling and jogging, increased gut transit time by nearly 30%.

In another study in people with chronic constipation, a daily exercise regimen including 30 minutes of walking significantly improved symptoms.

Additionally, studies suggest that exercise may reduce symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as decreasing inflammatory compounds in your body.

Exercise may improve your digestion and reduce symptoms of constipation. It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions.


Rebalance Your Stomach Acid

Stomach acid is necessary for proper digestion. Without enough acid, you may experience symptoms of nausea, acid reflux, heartburn or indigestion.

Low stomach acid levels can be caused by the overuse of over-the-counter or prescription acid-reducing medications.

Other causes may be stress, eating too quickly, age and a diet high in processed foods.

Apple cider vinegar is one simple way to increase your stomach acid. However, drinking the vinegar straight may be too harsh on your digestive tract, so it’s best to dilute 1–2 teaspoons (5–10 ml) in a small glass of water and drink it immediately before a meal.

I did a post a few days back talking and explaining how ACV (Apple Cider Vinegar) is good for your health and how you should start adding it to your daily routine. If you are interested in reading all about ACV you can Click Here

Alternatively, one study showed that chewing a gum containing apple cider vinegar reduced symptoms of heartburn after a meal.

Low stomach acid may cause digestive symptoms such as nausea, heartburn, indigestion and acid reflux. Drinking 1–2 teaspoons (5–10 ml) of raw apple cider vinegar diluted in a glass of water before meals may help increase your stomach acid.


 Slow Down and Listen to Your Body

When you’re not paying attention to your hunger and fullness cues, it’s easy to overeat and experience gas, bloating and indigestion.

It’s a commonly held belief that it takes 20 minutes for your brain to realize that your stomach is full.

While there’s not a lot of hard science to back up this claim, it does take time for hormones released by your stomach in response to food to reach your brain.

Therefore, taking the time to eat slowly and pay attention to how full you’re getting is one way to prevent common digestive problems.

Additionally, emotional eating negatively impacts your digestion. In one study, people who ate when they were anxious experienced higher levels of indigestion and bloating.

Taking the time to relax before a meal may improve your digestive symptoms.

Not paying attention to your hunger and fullness cues and eating when you’re emotional or anxious can negatively impact digestion. Taking time to relax and pay attention to your body’s cues may help reduce digestive symptoms after a meal.


Ditch Bad Habits

You know that bad habits such as smoking, drinking too much alcohol and eating late at night aren’t great for your overall health.

And, in fact, they may also be responsible for some common digestive issues.

Smoking

Smoking nearly doubles the risk of developing acid reflux.

Furthermore, studies have shown that quitting smoking improves these symptoms.

This bad habit has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers.

If you have digestive issues and smoke cigarettes, keep in mind that quitting may be beneficial.

Alcohol

Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.

Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract.

Alcohol has also been associated with inflammatory bowel diseases, leaky gut and harmful changes in gut bacteria.

Reducing your consumption of alcohol may help your digestion.

Late-Night Eating

Eating late at night and then lying down to sleep can lead to heartburn and indigestion.

Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction.

Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn. Lying down after eating is strongly associated with an increase in reflux symptoms.

If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine.

Bad habits such as smoking, drinking too much alcohol and eating late at night can cause digestive issues. To improve digestion, try to avoid these damaging habits.


 Incorporate Gut-Supporting Nutrients

Certain nutrients may help support your digestive tract.

Probiotics

Probiotics are beneficial strains of bacteria that support digestion by increasing the number of healthy bacteria in your gut.

These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.

Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS.

What’s more, they may improve symptoms of constipation and diarrhea.

Probiotics are found in fermented foods such as sauerkraut, kimchi, and miso, as well as yogurts that have live and active cultures.

They’re also available in capsule form. A good general probiotic supplement will contain a mix of strains including Lactobacillus and Bifidobacterium.

Glutamine

Glutamine is an amino acid that supports gut health. It has been shown to reduce intestinal permeability (leaky gut).

You can increase your glutamine levels by eating foods such as turkey, soybeans, eggs, and almonds.

Glutamine can also be taken in supplement form, but talk to your healthcare practitioner first to ensure that it’s an appropriate treatment strategy for you.

Zinc

Zinc is a mineral that is critical for a healthy gut, and a deficiency can lead to various gastrointestinal disorders.

Supplementing with zinc has been shown to be beneficial in treating diarrhea, colitis, leaky gut and other digestive issues.

The recommended daily intake (RDI) for zinc is 8 mg for women and 11 mg for men.

Foods high in zinc include shellfish, beef, and sunflower seeds.

Certain nutrients are necessary for a healthy digestive tract. Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion.


Final Thoughts

 Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or chronic digestive symptoms.

Eating a whole-foods diet high in fiber, healthy fat and nutrients is the first step toward good digestion. Practices such as mindful eating, stress reduction and exercise can also be beneficial. Finally, ditching bad habits that may affect your digestion — such as smoking, drinking too much alcohol and late-night eating — may help relieve symptoms as well.

If you have any questions about today’s post, any past post or questions, in general, please don’t hesitate in reaching out and I will be more than happy to answer any questions, comments or concerns you may have. You can find my email in the “Thank You” section and you can find my social media links in the “Where You Can Follow Me” Section.

 


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………

➡️Where you can follow me⬅️

Check me out on Medium:

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 


Caffeine Without The Coffee

Boost your workout gains or increase focus without the effort of brewing a cuppa.

These new caffeinated snacks reinvent your regular energy bars and deliver long-lasting energy for people who: Don’t have time to brew a cup of Joe, (you’re working late or are camping), Would rather bypass the jitters that follow a flattened a portable way to fuel up before a workout, chasing the kids around?, Or maybe you want a mid-afternoon lift then please keep reading.

All of these go-to snacks contain no less than 65 milligrams of caffeine, which is equivalent to a shot of espresso.

Better Than Coffee, French Roast

Better than coffee french roast bar

PER BAR (25 G): 100 calories, 4.5 g fat (1.5 g saturated fat), 5 mg sodium, 13 g carbs (4 g fiber, 4 g sugar), 5 g protein

100 mg of caffeine from guarana and maca

For sustained energy that will keep you pumped through that 3 p.m. meeting, try BTC’s bite-sized bar. It’s baked with superfoods such as pea protein, sunflower seeds, coconut, and maca—an energizing Peruvian veggie that’s been linked to reducing anxiety, depression, and blood pressure, according to a 2015 study. Each bite packs in ribbons of French roast coffee and bittersweet 70 percent cacao, so you can skip your trip to Starbucks and fuel up on the fly.

You Can Find Them Here: Amazon.


Verb Energy Bar, Maple Blueberry

Verb energy bar maple blueberry

PER BAR (22 G): 90 calories, 3.5 g fat (0 g saturated fat), 0 mg sodium, 13 g carbs (2 g fiber, 6 g sugar), 2 g protein

65 mg of caffeine from green tea extract

Rather than hitting up your local IHOP for a stack, tear open Verb’s finger-licking Maple Blueberry bar. You’ll get an espresso shot’s worth of caffeine (65 milligrams) from green tea extract and a dose of healthy fats from almond butter. Biting into this bar before a HIIT class? Almonds, one of the main ingredients in these energy bars, have been shown to increase workout performance and endurance.


Eat Your Coffee, Caramel Macchiato

Eat Your Coffee salted caramel macchiato energy bar

PER BAR (45 G): 170 calories, 6 g fat (0 g saturated fat), 115 mg sodium, 25 g carbs (4 g fiber, 12 g sugar), 6 g protein

80 mg caffeine from Fair Trade Coffee

Odds are that you’d rather not stain your white t-shirt with yet another java splatter. The next best thing to sipping on a toasty latte is eating your coffee instead. Eat Your Coffee bars come in three cafe-inspired flavors such as Salted Caramel Macchiato, Fudgy Mocha Latte, and Peanut Butter Mocha, which all contain 80 milligrams of caffeine from real coffee. Swap your daily Tall Caramel Macchiato from Starbucks with EYC’s caramel bar and you’ll get a bit more caffeine and save 13 grams of belly-bloating sugar.

You Can Find Them Here: Amazon


Paleo Thin Protein Bar, Espresso

Paleo thin espresso bar

PER BAR (60 G): 170 calories, 5 g fat (2.5 g saturated fat), 260 mg sodium, 28 g carbs (26 g fiber, 2 g sugar), 20 g protein

100 mg caffeine from ground Colombian coffee and green coffee extract

The first two ingredients in this green-coffee-infused snack are egg whites and prebiotic fiber, which explains how the paleo bar achieves such impressive protein and fiber contents. The list of functional ingredients also includes brain-boosting MCTs, gut-benefiting probiotics, and creamy organic sunflower seed butter, which lends the bar a velvety texture.

You Can Find Them Here: Amazon.


Vibe Energy Bar, Dark Chocolate Peanut Butter

Vibe energy bar peanut butter chocolate

PER BAR (54 G): 210 calories, 12 g fat (2.5 g saturated fat), 200 mg sodium, 21 g carbs (13 g fiber, 6 g sugar), 15 g protein

100 mg caffeine from coffeeberry

The can’t-go-wrong-with combo of peanut butter and dark chocolate just got way better thanks to Vibe’s addition of jolting coffeeberry. While you’ll definitely benefit from the pick-me-up, you’ll also get 15 grams of plant-based protein coming from organic peanut butter and pea protein to hold you over past lunchtime.

You Can Find Them Here: Amazon.


Awake Cinnamon Bun Granola Bar

Awake cinnamon bun energy granola bar

PER BAR (40 G): 160 calories, 3.5 g fat (1 g saturated fat), 100 mg sodium, 26 g carbs (1 g fiber, 12 g sugar), 6 g protein

100 mg caffeine

Wake up to a comforting cinnamon bun without biting into hundreds of calories’ worth of beltline-busting sugar with this spiced bar. In addition to nipping yawns in the bud with 100 milligrams of caffeine, this caffeinated snack packs in a slew of energizing B vitamins as well as blood-sugar-stabilizing cinnamon to prevent pesky energy dips.

I found these at Whole Foods and my natural food store and they are also really delicious they kinda taste like Apple Pie.

You Can Find Them Here: Amazon.


Awake Dark Chocolate Bar

Awake dark chocolate

PER BAR (38 G): 190 calories, 13 g fat (8 g saturated fat), 22 g carbs (3 g fiber, 17 g sugar), 2 g protein

100 mg caffeine

A Snickers bar may give you an energy boost after the first few bites, but the empty carbs will only contribute to a sugar crash later on. Awake’s jitter-free dark chocolate bar, on the other hand, will lend you 100 milligrams of caffeine, antioxidants, and 3 grams of fiber to help keep you satiated. Considering this is still a chocolate bar, keep munching to a minimum and choose one of the lower sugar options on the reg instead.

I’ve tried this and It’s delicious. I found these at Whole Foods, Trader Joe’s and my local natural food store.

You Can Find It Here: Amazon.


Final Thoughts

I just want to put it out there that these bars contain as much if not more caffeine than a regular cup of your standard coffee. And because these are bars and not a drink it’s easy to want to eat another whole bar if you need me an afternoon pick me up. If you need a pick me up you can have a cup of decaffeinated coffee. Decaffeinated coffee does contain caffeine but it’s such a small amount that it will give you a pick me up without a crash. Do not eat another whole bar I REPEAT DO NOT EAT A WHOLE BAR! Your heart will race and some people when they consume too much caffeine that it can induce anxiety and panic attacks. If you absolutely need a pick me up and you don’t dig decaffeinated beverages then have HALF A BAR! Like always if you have any questions about today’s post, any past post or just general questions please don’t hesitate in reaching out and I will be more than happy to answer any questions you may have. You can reach me at the link I provided in the section called Where you can follow me. 


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

 

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

 

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………

➡️Where you can follow me⬅️

Check me out on Medium:

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

Low-Sugar Kombuchas

Here on my blog, I tend to talk a lot about food, health, weight loss, the good and the bad of something and tips and tricks. I rarely talk about drinks. The one main drink that I have weekly is kombucha. Kombuchas are filled with probiotics the kind that is great for gut health. Probiotics are producing a lot of buzz for good reason: Populating your gut with these beneficial bacteria is essential for maintaining a healthy immune system, proper brain function, clear skin, and a functioning digestive system. While many of us choose to get our daily dose of probiotics from foods, such as yogurt and kimchi, kombucha is a solid and oft-overlooked go-to.

What Is Kombucha? Kombucha is a probiotic drink that is concocted by fermenting sweetened tea (usually a blend of green and black teas) with a symbiotic culture of bacteria and yeast, also known as SCOBY. Concerned about the added sugars? Kombucha requires a dash of the sweet stuff because the yeast feeds on the sugar in order to ferment the mixture. The amount of sugar present in kombucha will continue to reduce the longer it is left to ferment. After the cooled sweet tea is mixed with SCOBY, The brew takes about eight days to ferment until it can be bottled and spiked with flavor. After that, the brew is left to ferment at room temperature again for about three more days. The building of the pressure in the bottle causes the kombucha to become more carbonated.

So are you ready to add Kombucha to your daily or even weekly “Diet”? Well, today I talk about some of my favorite flavors of kombucha that are low in sugar and great tasting that features bold flavors coming from fruit, herbs, and spices that help balance the beverage’s natural acidity.


GT’s Organic & Raw Koffee Kombucha

PER 8 FL OZ: 25 calories, 0 g fat, 10 mg sodium, 6 g carbs (0 g fiber, 6 g sugar), 0 g protein

Looking to swap your morning cup of Joe?  GT’s new Koffee kombucha, crafted with green and black teas, cold brew, vanilla and almond extracts, and two billion CFUs of gut-healing probiotics. For just six grams of sugar per serving, you’ll be happy you made the switch from your daily latte to this java-infused sip. Before you crack open a bottle, GT recommends tilting it back and forth instead of shaking it to evenly distribute the sediment.

I’ll be honest this wasn’t my favorite. I didn’t like the aftertaste and it just wasn’t my cup of tea. Everyone has different flavor palette so you may like it. If you try it or have tried it comment and let me know what you think about the flavor.


Suja Organic Pineapple Passion Fruit Kombucha

PER 8 FL OZ: 30 calories, 0 g fat, 5 mg sodium, 8 g carbs (0 g fiber, 7 g sugar), 0 g protein

Take a mental trip to the tropics with this pineapple- and passion fruit-spiked beverage. In addition to the organic fruit juices, Suja adds anti-inflammatory turmeric, which has been shown to improve ailments ranging from irritable bowel syndrome to depression and even acne.


Health-Ade Kombucha Ginger-Lemon

 

PER 8 FL OZ: 35 calories, 0 g fat, 10 mg sodium, 7 g carbs (0 g fiber, 5 g sugar), 0 g protein

If you keep up with the Kardashians, you’ve likely seen multiple pap shots of Kourtney accessorizing with a bottle of Health-Ade. The (arguably) healthiest sister of the famous family hydrates with kombucha for good reason. This ginger-lemon flavor strikes a balance between sweet and tart while surprising you with a subtle kick in every sip thanks to cold-pressed juices.


Kevita Blueberry Basil Kombucha

 

PER 8 FL OZ: 30 calories, 0 g fat, 15 mg sodium, 7 g carbs (0 g fiber, 7 g sugar), 0 g protein

For a midsummer pick-me-up, grab a bottle of Kevita’s blueberry and basil refresher. It’s brewed with sweet blueberry juice and aromatic basil extract and sweetened with a dash of stevia. What’s more, this potent probiotic pick is organic, vegan, kosher, and verified non-alcoholic.


Humm Kombucha Hopped Grapefruit

 

PER 8 FL OZ: 35 calories, 0 g fat, 0 mg sodium, 9 g carbs (0 g fiber, 8 g sugar), 0 g protein

Prep your body for that post-work spin class by hydrating with Humm’s grapefruit kombucha. Grapefruit contains natural electrolytes such as potassium, which can help replenish stores to prevent fatigue, dizziness, and nausea.


Jet Bear’s Fruit Strawberry Jalapeno Kombucha

 

PER 10 FL OZ: 55 calories, 0 g fat, 4 mg sodium, 10 g carbs (0 g fiber, 10 g sugar), 1 g protein

If you’re craving a little kick in your drink, Jet Bear’s strawberry-jalapeno pick is the way to go. It’s made with organic whole fruit and herbs instead of fruit juices and is proudly fermented and bottled in Brooklyn, New York.


Bao Elderberry Kombucha

 

PER 8 FL OZ: 38 calories, 0 g fat, 7 mg sodium, 10 g carbs (0 g fiber, 9 g sugar), 0 g protein

Bad Ass Organics makes a delectable kombucha that is jam-packed with floral elderberry and serious carbonation that will help kick soda cravings to the curb. It’s full of live and active cultures to help heal your gut, improve digestion, and boost immunity.


Brew Doctor Kombucha Clear Mind

 

PER 7 FL OZ: 25 calories, 0 g fat, 0 mg sodium, 6 g carbs (0 g fiber, 5 g sugar), 0 g protein

An invigorating blend of rosemary, peppermint, sage, and green tea helps clear your mind come midday while providing a plethora of antioxidants. One cup contains just five grams of sugar, deeming Brew Doctor the ultimate antidote to the 2 p.m. slump.



Clearly Kombucha Black Currant

 

PER 7 FL OZ: 15 calories, 0 g fat, 0 mg sodium, 4 g carbs (0 g fiber, 3 g sugar), 0 g protein

The small, tart berry adds a delightfully sweet and tangy flavor without loading up on natural sugar. Add some effervescence to your day by pairing this pick with lunch and reap kombucha’s glorious digestive benefits.


Juice Press Lime Mint Kombucha

PER 8 FL OZ: 25 calories, 0 g fat, 10 mg sodium, 7 g carbs (0 g fiber, 6 g sugar), 0 g protein

Lime and mint combine for a lemonade-like treat that will transform your day from drab to fab. The low sugar and calorie counts will make hunting down your local Juice Press totally worthwhile. For more body-benefiting bacteria other than the best kombucha, add these 18 Best Probiotic Products For Gut Health to your diet pronto.



Final Thoughts

I do enjoy drinking kombucha when I can. I tried making my own and failed at the scoby part. If you’ve made kombucha before comment below with some tips and tricks because it can get expensive buying kombucha almost every day. And If you have any questions please don’t hesitate in reaching out and I will be more than happy to answer any questions you may have.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME :-

Healthy Food Combinations

In yesterday’s post, I briefly mentioned how certain food combinations can cause adverse side effects. Today I’m going to give you a few of my favorite food combinations and the benefits each has for your body. If missed yesterday’s post and you want to be caught up here Is the link so you can check that out then come back and read today’s post.  X Diet ( X Diet was yesterday’s post).

                           Green Tea and Lemon

This slideshow requires JavaScript.

Lemon Increases bioavailability of healthy antioxidants that Green Tea contains. If you are a green tea drinker or you know someone who Is most likely you might’ve seen them add lemon to their green tea? When you combine the two you will get improved antioxidant effects. Catechins, the main health compounds in tea are tied to reduced risk of many diseases.  Here are just a few benefits of drinking one cup of green tea can do for your body. Reduce atherosclerosis and risk of heart disease
Lower blood pressure
Reduce cholesterol levels
Reduce inflammation in arthritis cases
Improve bone density
Improve memory
Prevent cancer

                             Polyphenols In Tea

Polyphenols are natural plant compounds which are commonly found In tea. These compounds are what give the tea It’s flavor (unless your tea Is artificially flavored/sweetened). Also, these compounds have been proven for health benefits (As stated above.)

                       Adding Lemon To your Tea

lemons-3334753_1280

By adding freshly squeezed lemon juice to your green tea your helping your body absorb more of the Catechins which means your body Is now fully absorbing the benefits found In the green tea and lemon juice. That means your body Is absorbing as much as 18x the healthy catechins as normal. Adding lemon Juice to your water/ Tea provides a more stable acidic solution for them to kick it in.

                Probiotics, Fruits & Vegetables

This slideshow requires JavaScript.

By consuming a probiotic with a prebiotic fiber found In Fruits and Vegetables. By consuming a probiotic and a prebiotic together the probiotics that survive will go to your GI tract by giving your gut some much-needed attention. It’s no secret that foods that contain probiotics will improve overall health. There Is a downside and that Is most probiotics die after you eat them or once you expelled them. That’s why you combine prebiotics and probiotics. By eating a pre and probiotics together you get an overall healthy gut. 

                            Legumes And Garlic

This slideshow requires JavaScript.

I’ll be honest I don’t eat Legumes even though I don’t eat Legumes I do know what happens when you combine Legumes, Onions, and Garlic. I can’t argue the fact that Legumes are a good source of fiber, protein, minerals, and nutrients. Per serving (1 cup) of Legumes contain 18 grams of Protein, 16 grams of fiber, and 37% of your daily Iron. That Is why Legumes are one of many sources of protein for vegans and vegetarians. By adding Onions or Garlic to legumes you are adding sulfur whic helps your body to fully absorb Iron and Zinc which Is found In Legumes and other Plant FoodLegumes,Onions, and Garlic cooked together can be tasty. By adding all 3 together may dramatically Increase the absorption of Zinc and Iron, two minerals which are important for anyone who eats a low meat diet or who are meat free

                                          Survey

I posted a survey a few days ago and I reposted It yesterday. It would mean the world to me If you took a few minutes to answer some questions. The quiz Is about what (you) my readers would like to see more off or less of. Thank You to everyone who took the time to fill It out 🙂 Quick survey for (you) my readers!!

Here Is the Link to a woman who helps people get Into shape. 

 katherineann.pruvitnow.com OR Katherineann.shopketo.com

How you can Reach her If you are Interested In doing the Reboot or If you have any questions on going Keto for the first time.  (Her Facebook) Katherine Serenbetz (@pruvitwithkat) There she posts everything from nutrition, recipes, at home workouts, and one on one consultation about your fitness and nutrition goals.

Her Instagram:  pruvitwithkat

                                       Thank You!

I do hope you stick around as I put out different types of content  I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me.

                      Where you can follow me

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂