Tips to Beat Bloating

It’s been said that a flat belly is the evidence of fitness. That is entirely possible. Being lean and defined will definitely show up in the belly. It’s a good feeling to look down and like the shape of your abdomen. It’s also disheartening when you have worked hard to look great, but your abdomen is distended, and you feel miserable. Listed below are some tips from AFPA, the American Fitness Professionals & Associates, to stop bloating so that you can more easily enjoy the fruits of your labor.

Common Causes of Bloating

1-Swallowing too much air while drinking or chewing gum.

2-Eating too much or too quickly

3-Abdominal adhesions due to surgery

4-Bacteria that produce gas when they break down food in your digestive system

5-Intestinal disorders like irritable bowel syndrome, inflammatory bowel disease, Crohn’s disease, Leaky Gut Syndrome and small intestinal bacteria overgrowth

6-Undiagnosed stomach infections

7-Fluid retention due to a high-salt diet, diabetes or kidney failure

8-PMS or pregnancy

9-A regular smoking habit

10-Gallstones or liver disease

11-A diet high in fibrous foods (especially if it’s a new change)

12-Consuming carbonated beverages

Possible Remedies

1-Eat smaller portions for every meal and chew your food thoroughly

2-Rule out food allergies and intolerances

3-Follow a diet that is low in carbohydrates and allows 0 grams of added sugar. The body holds onto water to dilute sugar and sugar also causes inflammation which causes fluid retention.

4-Avoid carbonated beverages

5-Follow a diet that is high in soluble fiber

6-Eat probiotic rich foods such as yogurt and sauerkraut

7-Avoid salty foods and added salt at the table

8-Don’t chew gum

9-Keep a food diary so you can look back and see what you have eaten when you’re bloated.

Sometimes chronic bloating can be a sign of numerous health conditions. If these tips don’t help your bloating, see your doctor. If your bloating is paired with symptoms like unexplained weight loss, a build up of fluid in the abdomen, blood in your stools or severe abdominal pain, go to the doctor very soon. Pay attention to your body, it’s the only place that you have to live. ūüėČ

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How To Lose Weight

Most people want to lose weight.  There are Countries where this is not true but in a large part of the world, we are too heavy.  While body fat percentage is the true measure of how fat we are, we love to see that number on the scale go down.

Go to the Calorie Counter Pro on the Home Page of this blog and enter your information and you will be given the number of calories that you should eat to lose either 1 or 2 pounds per week or to maintain your weight or to gain.  Once you have this information, use it.  If that was easy for everyone, few would be overweight.  Overeating is associated with cravings and most, or all, cravings are caused by eating sugar.  If you have trouble believing that, stop eating it for a week and watch your cravings begin to disappear.

Once you have decided to commit to your calorie budget, look ahead and plan your meals.¬† If you know that there are saboteurs at work, go prepared with good food that you like and plenty of healthy snacks. Don’t allow yourself to be hungry for more than a few minutes.¬† If you do, you will feel justified to eat whatever you find.

Don’t take sugar or any other “trigger foods” into your periphery.¬† Don’t lie to yourself and say that those cookies are “for the kids”.¬† They don’t need them either.¬† Instead, make sure that you have food that you really enjoy, maybe something that you won’t always buy for yourself.¬† Go ahead, if it’s a healthy food, buy it. No matter what it costs, it’s cheaper than health care to “fix” problems caused by a bad diet.¬† I spring for watermelon in the Winter sometimes to fulfill my carbohydrate requirement.¬† It’s expensive and I love it. I feel good when I eat it, in no way deprived.¬† It’s sweet but doesn’t cause cravings like cookies and other sugar laden desserts.

I prefer David’s Way of eating because it works and I have plenty to eat. I have absolutely no cravings and never feel deprived.¬† I am at a good body fat percentage and have energy to spare. I work a high stress, full time job and have domestic responsibilities that most people my age don’t have.¬† I am 62 and I am a power lifter. A year ago, I could only squat 35#, to my dismay.¬† Now I can squat 125#. I can deadlift 145#. Yes, I know, it’s not cool to tell your numbers, but I really don’t care.¬† The truth is that David’s Way is making me strong and healthy and I want to tell the world. My goal is to squat 210#.

With your doctor’s permission, get active.¬† Find an activity that you enjoy and do it religiously.¬† You can never out-exercise a bad diet, but exercise will tone your body and give you a more positive mental state. A good mental state is beneficial to weight loss.¬† You won’t be trying to self medicate your depression with food if you don’t feel depressed.¬† There are circumstances where exercise is simply not enough to alleviate depression but talk to your doctor and you will most likely discover that even in those cases, exercise will most likely help the medication do it’s job if you need medicine.

Search for ways to decrease the stress in your life.¬† If you have less stress, you will have more energy to devote to being healthy. Don’t waste precious time and energy focusing on negative things that you have the ability to remove from your life.

The most important part of weight management is perseverance. Don’t quit. You will have good days and bad days. You will do your program perfectly sometimes and go way off track others.¬† Over time, if you don’t quit, your program will become your normal and then you have a new, healthy lifestyle.¬† Lifestyle is your victory.¬† Once it becomes a lifestyle, the anxiety and pressure to see that scale plummet lessens because you know that you will reach your goal.

We are always here for you.¬† Soon we will also begin private consultation, but the blog will always be free.¬† Join us. Visit often. We reply to comments and questions. ūüėČ

Low Carb Bacon Cheeseburger Casserole

Nutritional Info

Servings 12

Calories 404

Protein 31

Carbs 3.7

Fat 28

2 # ground beef

2 large cloves garlic

1/2 t. Onion powder

1 # “no sugar bacon”, cooked and chopped

8 eggs

1 can tomato paste

1 cup heavy cream

1/2 t. Salt

1/4 t. Ground black pepper

12 oz. Grated cheddar cheese, divided

Brown beef with garlic and onion powder

Drain excess grease and spread beef on bottom of 9×13 inch casserole pan

Stir bacon into beef

Whisk eggs, tomato paste, heavy cream,salt and pepper til combined

Stir in 8 oz. Cheese

Pour this mixture over beef and bacon

Top with remaining cheese

Bake at 350 for 30-35 min. or until brown on top.

Low Carb Tuna Casserole

Nutritional Info

Serves 4

Calories 586

Protein 12.7 grams

Carbs 7 grams

2 oz. Butter

1 yellow onion

1 green bell pepper

5 1/3 oz. Celery stalks

16 oz. Tuna in olive oil, drained

1 cup mayo

4 oz. Freshly shredded parmesan

1 t. Chili flakes

Salt and pepper

Instructions

Preheat the oven to 400

Chop veggies finely and saute in butter til slightly soft

Mix tuna, mayo, parmesan and chili flakes and add sauted veggies

Bake for 15-20 minutes til golden brown

Just Keep Going

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The way to win at anything is to just keep doing it. Whether¬† it’s weight control or digging a ditch, just don’t¬† quit and you will succeed. Success is defined as the accomplishment of an aim or a purpose. Isn’t our purpose in being here to live a healthy life? Bearing that in mind, there is no endpoint. Our purpose is to navigate a path that will give us a rewarding life every day. This doesn’t mean that hard days will be easy. It means that even on hard¬† days we will find comfort in our rituals and regimens that make us healthy. We will find satisfaction in coming out of difficult situations intact with habits that will see us through day by day.

Part of being healthy is resilience, the ability to recover quickly from difficulties, or to be tough. Good health habits, avoiding sugar, eating a clean, high protein-low carb diet, resting well and getting regular exercise will make you resilient. Age and stress will have less affect on you than on others who are not mindful of their lifestyle.

I encourage you to just keep going. Don’t look for the exit. There’s not one. Life is a beautiful¬† journey, enjoy the ride.

 

All Together Now

At David’s¬† Way¬† we have a multi-cultural following that¬† circles the Earth. We are viewed in about 60+ Countries Internationally. Do you realize what a wealth of information that we all have access to with so many cultures represented here? This is so exciting! I have always wanted to travel the world to learn about other people’s lives, the way that you¬† think, what you eat, the course of your days… While¬† David has traveled the world extensively, I have not. You are my window to the world and you fascinate me. I strongly encourage you to visit our discussion forum and comment or start a new topic. If you have any problems getting it working for you, leave a comment. We will get in touch and get you up and talking. David’s Way¬† will always be a safe place for everyone so please, no politics and always be kind. We cannot tolerate unkindness. Everyone is welcomed and encouraged to participate. We have chosen some health based topics to get us started.

We are improving the blog daily with you in mind.  We promote a high protein/low carb lifestyle with 0 added refined sugar.  We create and modify recipes to adapt to this criteria. We promote stress reduction. Stress can cause binge eating and unhealthy food choices. We live this life and are healthy and active, working full time, demanding jobs and blogging daily.  We have families and personal crises just like you and this eating method keeps us performing at a level higher than most people our age. We lift heavy weights and hike. There is no down time.  This blog is a labor of love.

We have some new additions to the blog since it began last May.¬† There is a search box where you can search for any recipe or article that interests you.¬† If you don’t find what you’re looking for, leave a comment, we will get it for you. There is the Calorie Counter Pro where you can download information that tells you how many calories to eat for an expected weight loss, maintenance or gain. We have the “Subscribe” tab now that makes it easy to subscribe and receive a notice every time we post. Again, please get involved in our discussion forum.¬† If you can’t find these functions or have any trouble using them, leave a comment. We will reply. We will begin taking a limited number of clients for personal consultation in the Spring. The articles and recipes will always be free.¬† If you want a personal plan made just for you, we will be able to do that soon! Click the “Menu” tab for the Calorie Counter Pro and the Discussion Forum. Soon there will be an expansive list of the nutritional information for many foods.

Again, we’re so happy that you stopped by.¬† Check in daily.¬† Leave comments.¬† We’ve got a world-wide thing going on here. Much love to you all.

Brenda Sue ūüėČ

Chicken Cheesesteak Casserole

12 servings

Calories 488

Protein 26 grams

Carbs 5 grams

WW SP 10

2# chicken breasts, cubed

1 T. Butter

1 c. Green bell peppers

1 c. Yellow onions

8 oz. Mushrooms

2 garlic cloves

2 t. Italian seasoning

1/2 t. Salt

1/2 t. Pepper

8 oz. Cream cheese, softened

1/2 c. Mayonnaise

2 T. Worcestershire sauce

2 c. Cheddar cheese, shredded

12 oz. Provolone cheese slices

Brown chicken in butter

Add onions, peppers, mushrooms, garlic, salt, pepper and Italian seasoning.

Cook til veggies are just tender, not soft.

Remove from heat

Mix cream cheese, mayo, Worcestershire sauce and cheddar cheese in a large bowl. Add meat mixture and combine.

Bake at 375¬į for 25-30 minutes or til bubbly and slightly browned.

Low Carb Chocolate Cake Pancakes

Nutritional Information

Makes 8 pancakes, 4 servings

2 pancakes per serving

Calories 241

Protein 7.4 grams

Carbs 8.5

WW SP 8 (Per 2 Pancakes)

5 T. Coconut flour

3 T. Cocoa

4 T. Swerve

3 eggs

3 T. Coconut oil (liquid)

6 T. Coconut milk

1 t. Vanilla extract

1/4 t. Baking soda

1/2 t. Cream of tartar

1/8 t. Salt

Instructions

Heat griddle to medium low

Mix dry ingredients

Create a well in the dry ingredients

Add eggs

Mix well

Add remaining ingredients

Add 2 T. Coconut oil, increasing to attain correct batter thickness

Oil griddle

Pour pancake batter to 4-5 inches wide

Allow to cook until edges are slightly brown and flip

Lightly brown.

How To Approach Weight Loss

two woman doing exercises
Photo by Luis Quintero on Pexels.com

Many people want to lose weight but don’t know where to start. First decide on your motive. Do you just want to fit into a swimsuit for the summer or do you want a lifetime of good health? Appearance is a strong motivator because we all want to look good, but that isn’t always enough to effect long term change. Consider the overall health aspect. Consider how much time and money you may spend in the doctor’s office. Hadn’t you rather be doing something else? Consider the money spent on prescription drugs. Is there another place to spend that cash? Insurance premiums rise with increased diagnoses. Can you afford that? Imagine how you will feel when you are in control of your life, free to live life to your fullest potential, unencumbered by excess weight.

After deciding what your motivation is, then you need to decide on a method. At David’s Way we promote a lifestyle instead of a diet. When your lifestyle creates a healthy mind and body, you’re always ready for swimsuit season. With dieting, gearing up for summer is just routine. The main problem with dieting is that you are always looking for the end so that you¬† can return to your former ways of eating. When you¬† do, the weight will return, along with depression, low self-esteem¬† and many physical problems associated with obesity.

Keto is popular now. It will work quickly however, it’s very difficult¬† to maintain. Realistically no one is going to live indefinitely with such low carbohydrates. Keto is based on eating less than 50 grams of carbohydrates per day while consuming almost entirely protein and fat.

There are apps that can help you lose weight, however you must be¬† strongly self motivated and driven to living a healthier life, because there is little to no support with these apps. It’s all on you.

There are a few weight loss groups that charge significant monthly  fees and offer programs that may or may not work due to their ambiguous nature. Food intake is measured in units other than calories, such as points. Weight loss is usually slow or non-existent because the programs allow too many calories. They allow users to continue unhealthy dietary habits which will often lead to the same cravings and frustrations encountered before beginning the program.

At David’s¬† Way, we encourage a much broader food base than Keto. You will always have something that you want to eat.

We  provide the support that is missing  with the apps by replying to your comments and questions and through personal online consultation.

Unlike most of the weight loss groups that allow you to eat significant amounts of processed food and even sell it themselves, we encourage you to eat real food. By eating whole foods and cutting out refined sugar, you will lose your cravings and the frustration that accompanies them. You will detox from¬† sugar and in about 2 weeks your cravings for simple carbs will have dissipated. You will be free to choose the pathway to health without frustration. This is a permanent fix as long as you adhere to the principles of David’s Way.

We also promote  stress reduction as a primary goal. This will expedite weight loss because stress increases cortisol production. Cortisol is associated with weight gain, especially around  the waist.

Of these different weight management programs, only Davidsway has the goal of ultimate health because we want to help you get fixed and let you go. We do not want to keep you languishing around, miserable because you can’t lose the weight plumping up our bank account. Weight management is a necessary component of healthy living. We will help you lose, gain or maintain your weight, depending on your needs.

When you’re ready to be in control of your health, we can help help you discover your best self.

 

 

 

 

 

 

 

Low Carb Strawberry Cheesecake

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Serves 16
Calories 248
Carbs 8.4
Protein 6.9

WW SP 9

Crust

1 3/4 c. Almond flour sifted

4 T. Butter melted

3 T. Swerve

1 t. Vanilla extract

1/8 t. Salt

Filling

2 c. Strawberries

1/4 c. Swerve

32 oz. Light Cream cheese

1/2 c. Fat free Sour cream

6 T. Heavy cream

1 1/2 t. Vanilla extract

1 t. Lemon juice

Mix crust ingredients well and press into spring form pan with hands.

Puree strawberries and sweetener .

Add cream cheese and blend til smooth.

Add sour cream, heavy cream, vanilla and lemon juice and blend well til thick.

Pour into crust and chill 5 hours or overnight.

Run a sharp around spring form before cutting.

Decorate with strawberries if desired.

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