Sweet friends,
We hope you are having a wonderful week! To continue this week strong, here are 4 words to hold onto:
1. Preparation : Plan to succeed in your workouts, your nutrition, and other specific goal!
2. Accountability : Find a partner or a group to help you stay focused on your dreams.
3. Intentionality : Colossians 3:2 "Set your mind on things above, not earthly things". Be intensional about how you want to finish January.
4. Dedication : You are dedicated and you are a strong finisher. Will it be easy; no, but transformation occurs outside of your comfort zone! GO for it!
We want to encourage you to finish STRONG! 2024 can be THE year and TransFit wants to help you reach your goals. Let's continue to work and stay positive through everything. We RISE together!
We want to tell you about the many opportunities to TRANSFORM with TransFit! Stay tuned! We are so excited for these options to grow in our fitness, nutrition, and spiritual journeys.
How Can You Combat Bloating?
Let's talk about bloating! Bloating is defined as when the belly feels or looks painfully stuffed, swollen, or filled with gas especially following a meal. While occasional bloating is common and usually harmless, chronic bloating can indicate underlying digestive issues such as irritable bowel syndrome, celiac disease, or food intolerances. Preventing bloating is crucial for maintaining overall well-being and comfort. Excessive bloating can lead to decreased appetite, reduced quality of life, and discomfort in daily activities. By adopting healthy habits like staying hydrated, eating a balanced diet rich in fiber, avoiding carbonated beverages, and moderating intake of gas-producing foods, individuals can mitigate bloating and promote digestive health. We are going to give you some tips and foods to help EASE bloating!
Here is a list of foods that work wonders for the body!
1.Avocados
These pear-shaped fruits (yep, they’re fruits!) are packed with potassium. Your body needs potassium to manage its sodium levels, which in turn controls the amount of water you hang onto. The better that system works, the less bloat you’ll have.
2. Bananas
Bananas deliver a potassium punch. One study showed that women who ate a banana before each meal bloated less than those who didn’t. Experts think that’s because they deliver certain gut bacteria that help calm gas production in the belly.
3. Celery
Crunch into some celery for a hydration boost to get your digestion moving. As a bonus, celery also provides certain flavonoids (tiny plant molecules) that reduce inflammation in your body -- including in your gut.
4. Turmeric
This spice that gives curry its yellow color contains a good bit of the compound curcumin. Studies show curcumin can tame IBS symptoms, easing discomfort, regulating the digestive system, and reducing bloating.
5. Peppermint
Studies show peppermint capsules can help relax the muscles in your digestive system. This helps push gas through to relieve stomach bloat. Peppermint tea can have the same calming effect.
6. Ginger
Spicy-tasting ginger gets your gut juices flowing. This aids your digestion and helps your stomach empty faster, which prevents bloating.
7. Asparagus
Known for making your pee stink, asparagus is a good source of inulin, an insoluble fiber that feeds the good bacteria in your gut and helps keep you full.
8. Fennel
This root veggie and its seeds have a compound that relaxes spasms in your GI tract. With fewer spasms, gas can get through your gut more easily so bloat doesn’t build.
9. Tomatoes
A diet that includes tomatoes will load you up on lycopene, an antioxidant that works as an anti-inflammatory all over your body. Tomatoes are also full of potassium, which lowers levels of bloat-causing sodium in your body.
10. Kefir
Some studies say drinking kefir, a fermented yogurt-like beverage, takes away stomach gas by as much as 70%. Kefir helps break down the sugar in milk which can lead to bloating and pain.
Beat the Bloat:
1. Eat Slowly, consume smaller, more frequent meals
2. Chew your food well
3. Drink beverages at room temperature
4. Increase physical activity
5. Sit up straight after eating
6. Take a 10-minute walk after eating
If you feel uncomfortable or bloated after meals, it might be time to look at the types of foods you are eating. Foods that cause bloating include:
1. Broccoli
2. Cabbage
3. Kale
4. Legumes
5. Dairy
6. Salty foods
7. Onions and garlic
8. Wheat
Instead, try these foods above and others that may help alleviate bloating.
Foods that don't cause bloating include:
Cucumbers
Asparagus
Celery
Chicken and fish
Banana
Pineapple
Blueberries, raspberries, and strawberries
Yogurt with probiotics
Kombucha and kefir
Fennel seeds
Ginger
Peppermint and chamomile
Turmeric
Cinnamon
Performance Ready Nutrition
We are SO excited to provide the services of Performance Ready Nutrition at Transfit! We will serve as a pickup location for pre-ordered food from Performance Ready Nutrition. They focus on providing easy access to healthy, macro-balanced meals that are just as tasty as they are good for you!! You will order your meals for the week from their website and then it will be delivered to us for you to pick up!
We also offer protein bars and muffins in the studio every day! This is a great way to get your proteins in after class!
We would love you to serve ESP with us in planning our RISE TOGETHER 5k! Join our Team! The race is May 5th 3pm!
Did you miss out on our lunch and learn from a few weeks ago? No worries! You can find it here on Youtube, or read a more detailed description on our blog!
Our 1-1 Personal Training Sessions and the Exercise & Nutrition Packages will provide you with a healthy inclusive approach to help you achieve your fitness goals! These packages will get you on the right track to make 2024 the best year yet, body, mind, and spirit!
You can purchase packages on our FREE TransFit app AND website!
We are here for YOU! Please Email us at transfitathens@gmail.com with any questions, prayer requests, or suggestions!
Blessings,
Team TransFit
