Slim, Trim Waistline for Summer ( Or Any Other Time)
Are you a little more self-conscious about your belly during the summer than the rest of the year? If so, no worries! We’re going to give you 10 Summer Slimming tips that everyone can use, irrelevant of your current level of fitness (or lack thereof)! Quite often, bloating, not fat is a reason behind the puffy midsection. More often that not, this is due to a slow or temperamental digestive system, which, by the way, is common among women over the age 40. Make the most of these Summer Slimming tips and in before you know it, you will be flatter, sexier, and fitting more comfortably into your clothes!
Tip #1: Cleanse Your System
As we’ve discussed in previous posts, cleansing your system is an absolute necessity and should be done about every 90 days. Herbal cleansing is no longer what it used to be and the visions most of us had of a cleanse can all but be forgotten now. Most herbal cleanse products available today are much softer than they were jsut a few years ago. Little to no lifestyle adjustments are required during a cleanse, assuming you are using a good product manufactured by a reputable company.
Cleansing your system periodically is important to rid your body of toxins and waste, thus making your body immediately healthier and more efficient. There are many health challenges that are related to organism infection, improper digestion of food and inadequate care of the bowels. Fortunately, the body has a complete system of checks and balances to determine which substances are useful and which are not. This system works miracles, especially considering the intricacies of our makeup. However, the environment and our present lifestyles have compromised, and in many cases, damaged, the quality of this system to do an adequate job of protecting us from illness and disease.
Many people who are affected with various health problems have found that cleansing could help their body rejuvenate naturally. Many health challenges are caused by a toxic colon. In the human body, the organism challenge is the most unrecognized endemic problem. They cannot be seen and rarely show as immediate symptoms, they remain invisible and cause or contribute a serious disorder. The recent study has shown that an estimated 85% of the American adult population has at least one form of organism living in his/her body.
Herbal cleansing helps decrease the risks of developing a number of health problems. Additionally, many people who are affected by various health conditions have found that cleansing and nutritional supplementation can help their body rejuvenate itself naturally.
Tip #2: Add Fiber
Starting the day with a balanced healthy meal that is high in fiber can be very beneficial to overcoming the belly distention so many of us dread. The increased fiber intake kick-starts the digestive system. Based on a recent study of breakfast cereals, University of Toronto researchers say that consuming two kinds of fiber at once is most effective. The scientists found that participants had an easier time staying regular with a cereal that contained both insoluble fiber (from bran) and gel-like soluble fiber (from psyllium). The two types work together to pull water into your colon and speed up elimination, explains Joanne Slavin, PhD, a professor of food science and nutrition at the University of Minnesota.
What exactly does this mean to you? You will look and feel lighter! Really! Within just a couple of days of following this tip, you will see a noticeable difference in the way you look and feel.
As always, you can add a Fiber Drink or Fruit & Fiber Bar to your daily routine for quick, healthy nutrition.
Tip #3: Cut the Salt
Please step away from the shaker! Back, back, further away….you don’t need it!
Folks, salt is not a necessity for cooking and eating! Sodium makes you retain water, especially if you aren’t drinking enough of it! Most of us eat more than twice as much sodium as we should–topping 3,400 mg a day, rather than the recommended 1,500, according to the CDC. Do your best to stop salting your food at the table and check the sodium content on the labels of the foods you buy.
Some Quick Salt Notes to Remember
- Salt cannot be digested, assimilated, or utilized by the body and has absolutely no nutritional value!
- Salt can cause problems in the kidneys, bladder, heart, arteries, veins, and blood vessels.
- Salt can be poisonous to the heart.
- Salt can cause irritability of the nervous system.
- Salt can interfere with the normal digestion of food.
Just a few things to keep in mind! This is really a simple tip so please don’t overlook it. You can use salt sparingly if the prepackaged foods you buy are not loaded with it, but again, sparingly. Keep the levels below those noted above.
Denny’s restaurants sued over salt in meals
Tip #4: Add: Foods High in Potassium
Consistently consuming foods such as bananas, potatoes, papayas, tomato sauce, spinach, and oranges will help your body get rid of the excess water it might be holding. This extra fluid is usually present due to an imbalance in the amounts of potassium and sodium in your body. As noted in Tip#3, when your sodium levels are high, your body retains water. Restoring your body’s balance can be achieved by increasing your potassium intake to an optimum 4,700 mg per day. To do so, you need to eat about 4 1/2 cups of produce daily, including the especially rich sources mentioned above.
Refrain from using potassium supplementation as they can lead to a build of potassium within the body. Some researchers believe that issues such as abnormal heart rhythms and even heart attack, especially in people with kidney or heart problems, can arise with greater than necessary potassim build-up.
Tip #5: Minimize Sugar Alcohols
Be very weary of labels that lists sorbitol, mannitol, xylitol, and lacitol. These are known as sugar alcohols. Part of their chemical structure resembles sugar, and part of it resembles alcohol, hence the confusing name. Just like everything else, the key to ingesting these sugar alcohols is moderation.
They are similar to sugar in some ways, but they are not completely absorbed by the body. Because of this, the blood sugar impact of sugar alcohols is less and they provide fewer calories per gram. Additionally, sugar alcohols don’t promote tooth decay as sugars do, so are often used to sweeten chewing gum. One, xylitol, actually inhibits bacterial growth in the mouth.
But, because these low-calorie sweeteners are not completely digested, bacteria in the large intestine can ferment them, causing gas and even diarrhea. Pay close attention as they are typically found in flavored waters and low-carb, diabetic, and sugar-free foods. Be certain you are not consuming large amounts throughout the day to ensure decreased bloating and distention.
Tip #6: Add More Fluids
This may be the easiest tip of all, drink more fluids throughout the day, preferably as much water as possible. As odd as this may seem to some, the more liquids you drink, the less bloated your midsection will be. Drinking enough liquid appears to support the other ways you’re trying to flatten your tummy. For example, when there’s enough fluid present in your system, the dual-fiber cereal you have eaten is better able to pull liquid into your lower intestine and ease constipation.
How much fluid do you need? Getting rid of bloat means being well hydrated, so aim for a minimum of 8 glasses of liquid each day, plus plenty of fluid-rich foods, such as fruits and vegetables. While you can meet your quota with any liquid, including water, milk, juice, and tea, minimize your alcohol and coffee as much as possible, as it has a dehydrating effect on your system.
Remember, water is always your best choice because it has no calories, salt, sugar, or additives. And it’s free!
Tip #7: Cut the Candy
Avoid or at the very least minimize candy, soda, gum, etc. These belly bloaters can be minimized with only a little foresight and determination! They provide nothing positive. Once air from any source reaches your digestive system, you experience it as gas and a distended belly. Such things as eating or drinking quickly, sipping through a straw, sucking on hard candy, and chewing gum can make you swallow air.
Another good tip: Chew slowly with your mouth closed! Cut carbonated drinks for things such as water, juice, and tea.
Tip #8: Add Probiotics
Published research reveals that an imbalance of bacteria in your gut can cause your digestive system to slow down and your belly to puff up. However, yogurts that contain live bacteria, otherwise known as probiotics, can help. Though researchers don’t fully understand the mechanism, a study in the Journal of the American Dietetic Association found that the bacteria seem to tame tummy bloat by causing an improvement in intestinal mobility, thereby relieving constipation.
Quick tip: Eat a daily 4-ounce container of low-fat or fat-free yogurt containing live, active cultures and supplement your daily diet.
Tip #9: Minimize Raw Produce
While we know that fresh fruits and vegetables are healthy, they’re also high-volume foods that can take up a great deal of room in your stomach, thus distending it. Spread your fresh produce consumption throughout the day, so at any sitting you’re not eating more than one-third of the recommended daily total. You can also shrink produce by cooking it, creating a more compact serving.
It is never too late, start today!