Article # 600. STRESS

STRESS

Millions of people are dealing with stress, anxiety and depression today due to a job loss, fear and worry about the economy, relationship issues, financial problems or unruly children that won’t listen or behave. To get rid of stress related to these debilitating issues, many people tend to rely on prescription medications, such as antidepressants or anti-anxiety pills. While these prescriptions medications work for a time, they come with several unpleasant or even dangerous side effects, and the benefits wear off over time so eventually you may have to switch to other types of medications.

The one thing most people don’t know and are not told by their doctors is that for most issues that result in bouts of stress, anxiety, and depression, as well as, fear, worry, sadness and anger is that you already have the tools inside of you to completely get rid of stress once and for all, and without the use of medications and their unpleasant and even dangerous side effects

What Causes Stress

Stress is natural response mechanism to difficult situation, and in some situations stress is actually helpful. I am sure you are now asking how can stress be helpful. Stress over getting a good grade in a class can motivate you to study harder and focus in class. When interviewing for a new job, stress will motivate you to learn about the company and managers you are interviewing for, write and ask good questions, have a perfect tailored resume, dress sharp and arrive on time. In these situations, stress is temporary and will usually subside after the event, and the associated energy continues to flow through you. When a person feels stress, this increases the production of stress hormones, adrenaline and cortisol.

In normal situations, as the stressors are eliminated the production of stress hormones is reduced to normal levels. Stress becomes a problem when the energy associated with the stressors becomes stuck and no longer flows through you. The stuck energy presses against organs and tissue, and results in more serious health issues such as anxiety, insomnia, anger, depression and even disease when stress becomes chronic.

A common cause of stress and anxiety today is workplace productivity demands on employees and feeling devalued by managers and demanding bosses. Employees feel stress to perform well at work or risk being fired, which can lead to stress, anxiety, depression and low self-esteem.

Rather than taking dangerous prescription medications to reduce stress, you can actually eliminate stress and the causes of stress naturally. Subscribe to my blog to get the tips on how to eliminate stress completely.

www.gurufitnessplanet.com

 

Article # 599. Tips to Fight Fatigue

Many cases of unexplained tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Use these self-help tips to restore your energy levels.

Eat often to beat tiredness

A good way to keep up your energy through the day is to eat regular meals and healthy snacks every three to four hours, rather than a large meal less often.

Perk up with exercise

You might feel too tired to exercise, but regular exercise will make you feel less tired in the long run, and you’ll have more energy. Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.

Start with a small amount of exercise. Build up your physical activity gradually over weeks and months until you reach the recommended goal of two-and-a-half hours of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.

Lose weight to gain energy

If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic. Apart from eating healthily, the best way to lose weight is to be more active and do more exercise.

Sleep well

It sounds obvious, but two-thirds of us suffer from sleep problems, and many people don’t get the sleep they need to stay alert through the day. Expert advises going to bed and getting up in the morning at the same time every day; avoid naps through the day, and have a hot bath before bed (as hot as you can bear without scalding you) for at least 20 minutes.

Reduce stress to boost energy

Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be working out at the gym, or a gentler option, such as listening to music, reading or spending time with friends. Whatever relaxes you will improve your energy.

Cut out caffeine

It is recommended that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks (this includes coffee, tea and cola drinks) over a three-week period. Try to stay off caffeine completely for a month to see if you feel less tired without it.

You may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink.

Drink more water for better energy

Sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will do the trick, especially after exercise.

Article # 594. New Year Resolution 2015

• Get back the healthy diet in place 
• Stop indulging towards bad fat foods
• No more cheat diet 
• Stocking protein foods
• Avoiding unhealthy snacks (Pastries, Cookies, Ice-creams, Chocolates etc.)  
• Not skipping any meals 
• Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts).
• The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
• Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
• Avoid eating a large meal before sleeping to decrease gastro esophageal reflux and weight gain.
• Avoid using grease or frying foods in grease
• Get enough sleep – 7 Hours minimum
• Exercise can be broken up into smaller 10-minute sessions.
• Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day.
• Do some mind exercises (read, do a puzzle occasionally during the week).
• Try to focus on a process intensely and complete a segment of it over one to several hours, then take a break and do something relaxing (walk, exercise, short nap).
• Try to make some leisure time to do some things that interest you every week (hobby, sport).
• Run or Jog or Walk daily for 20 to 30 min’s daily
• Spend time with family – work life balance 
• Avoid over stressing and tension 

Article # 593. How do I avoid tiredness during or post work out

One of the benefits of getting enough exercise is supposed to be that it gives you more energy to get through your day, but sometimes that just isn’t the case. When working out leaves you more tired than you were before you started, that can be an indicator that something is wrong. There are a few reasons why working out can leave you so worn out, and finding out the reason behind your post-workout fatigue may just help you to overcome it and get the energy boost you need from your exercise session.

Start Out Slowly

It can be tempting to go all in when you decide to start working out, but this may not be the best idea. This is one of the worst things you can do if you are worried about fatigue. “Don’t try to jog 5 miles, when the most you’ve done before is walk 2 miles. Consider walking at first, and then when you get used to that, build that up to a short run. Over time, add more distance or time to your run until you get where you want to be. Doing too much too soon can make you feel more tired than usual after your workout is complete.

Examining Your Fuel Quality

 

In theory, eating less should go hand-in-hand with a workout regimen designed to help you lose weight. While this is a common misconception, the truth is that exercise actually increases your body’s need for food. The more fuel you burn, the more fuel you will need to keep going. If you haven’t eaten enough of the right things before your workout, you are bound to feel wiped out after you exercise. You may even feel sick. The Young Women’s Health website suggests you eat a variety of foods, as different foods bring different nutrients to the table. Lean meats, fresh fruits and vegetables, and whole grains are essential to a healthy body. Healthy bodies are capable of doing more exercise. A post-workout snack is just as vital. You should consume a healthy snack like yoghurt and fruit, a banana with one tablespoon of nut butter or a carton of low-fat chocolate milk within 30 minutes after exercising.

The Importance of Hydration

Hydration is one thing that many people fail to consider. Not only is it important during and after your workout, but it is important before your workout, as well. Water makes up 60 percent of your body’s total weight, and every bodily system depends on it. A lack of water can lead to dehydration, which can be very draining on your energy. If you find that you are extra tired after your workout, try to drink more before, during and after you exercise.

Rest Is Important

While intense training may leave you feeling weak, rest can make you strong. Don’t overdo it when it comes to exercise, as this is a surefire way to end up exhausted when all is said and done. While it may feel like you are pushing your body in a good way, you may be over-exhausting yourself. When you do an extremely intensive workout, give your body time to rest up and refuel the next day. If you must exercise, do something light to give your body time to recuperate.

Medical Issues

If improved nutrition, rest and hydration don’t do the trick, consult your doctor for more information. He may be able to identify a nutrient deficiency or other medical issue that is preventing you from having enough energy, getting you back on track in no time.

Article # 588. Tips to Prevent Tiredness!

If you feel tired when you wake up in the morning, at work and in the evening well before bedtime, you should see your doctor, because there could be medical issues working against you, such as anemia, severe allergies and side effects from medications you're taking. If you aren't suffering from any medical conditions, you'll need to make lifestyle changes to improve your energy and prevent fatigue. If you don't make the necessary changes, your quality of life can be greatly impacted by feeling tired regularly.

Set yourself up for an energized day by eating a wholesome breakfast each morning. If you're eating doughnuts, sugary cereals or white bagels with cream cheese every morning, you're setting yourself up for day of tiredness. Instead, eat whole grains, healthy cereals with skim milk, fruit and healthy proteins, such as eggs. An example of an ideal would breakfast is one piece of whole wheat toast with a small pat of butter, three scrambled egg whites with green peppers and onions and a cup of berries and any cereal breakfast like Porridge, Bran flakes, Oats, Wheat flakes, corn flakes etc.

Add exercise into your daily routine. Try to fit in heart-pumping cardio activity at least five times a week. You can fit exercise into your day without making too many changes by splitting it up. Move around as much as you can. Your job may keep you at a desk or in a cubicle, but you can use your breaks or lunch hour to take a short walk, which will get your heart rate up and your blood sugar down. You will feel more energized for the rest of the day.

Eat less at lunch. Your body has to work hard to metabolize a heavy lunch full of carbohydrates and sugars, leading to that mid-afternoon slump. A lighter lunch will keep you charged up and ready to take on the rest of the day. Try soup and a sandwich with a bowl of rice with oil less curry. Eat chicken, turkey or fish as your protein, and fill up on fruits and vegetables instead of French fries or pasta.
Move around as much as you can. Your job may keep you at a desk or in a cubicle, but you can use your breaks or lunch hour to take a short walk, which will get your heart rate up and your blood sugar down. You will feel more energized for the rest of the day.

Don't smoke. The chemicals in cigarettes can cause profound fatigue, and the lack of clean air in your lungs can make your body work harder to stay oxygenated. Stopping smoking will make you feel more energetic all day long.
Drink plenty of water. Dehydration can lead to fatigue, sluggishness and headache.

Get better sleep. If you're working out and coping with stress, you'll be more likely to get a good night's sleep. Try to get eight full hours of sleep, and get up and go to bed at the same time every day, even on the weekends. Use your bed for sleeping and relaxing activities. Don't watch television or do work in bed.
Don't drink caffeinated beverages after lunch and cut back on your overall caffeine intake. According to Whole Living, the best way to cut back on caffeine is to reduce it in small increments, so you don't feel the impact of negative side effects, such as headaches and irritability.

Article # 579. Glycemic index

Glycemic index, or GI, is a measurement used to determine how quickly a particular food is converted to glucose, a necessary nutrient for fueling muscle and brain cells. Glucose spikes can be a problem when trying to control energy levels and manage weight. When a high GI food is consumed, glucose is broken down quickly, making it readily available within just a few minutes. This is important for athletes participating in endurance events who need to be fueling regularly. However, when someone is more sedentary, a high GI food can cause a spike and crash of energy, leading to negative consequences such as finding it difficult to concentrate, experiencing unstable mood swings, feeling sleepy or sluggish, and increased fat storage. Consumption of a low GI diet has been shown to help to control appetite, and may be beneficial at preventing diabetes, heart disease and obesity.

High Glycemic Foods

High GI foods are not bad foods, but unless you are doing physical activity, it is best to choose low GI foods or combine a high GI food with a low GI food for a lowered glycemic response. Carbohydrate-only foods such as bread, cereal, rice and pasta are going to break down more quickly into glucose, which is fine at a meal where they are combined with protein or healthy fat. Other commonly consumed high carbohydrate foods include bagels, crackers, chips, rice cakes and potatoes. Bananas are higher glycemic than other fruits because they are more starchy and do not contain much fiber. Specific nutrients that lower the GI of a food include protein, fat and fiber.

Protein

Foods high in protein are low glycemic. This includes all meat proteins, soy, eggs and dairy products such as milk, yogurt, cheese and cottage cheese. Lean sources of protein are preferred as they will have less of an impact on cholesterol and triglyceride levels in the blood. Nutrition bars with an adequate amount of protein are low glycemic, as are protein shakes and smoothies.

Fat

Fat is the slowest nutrient to affect blood glucose levels. Choosing foods with the right type of fat can assist with glucose control while also providing benefits such as decreased cholesterol. Foods that are low-glycemic and contain healthy fat include nuts, seeds, avocado, peanut or almond butter and fatty fish. Other fatty foods will be low glycemic but may have a negative impact on cholesterol and therefore should be eaten in moderation. These include cheese, hazelnut spread and chocolate-covered peanuts or almonds.

Fiber

Fiber also slows the breakdown of glucose, but not all "high fiber" foods have enough to balance out the carbohydrate. Soluble fiber has more of a controlling effect on glucose than insoluble fiber, which often is processed and can be quickly digested. This is why whole-meal bread and white bread have similar GI values, as do brown rice and white rice. Basmaati or Doongara rice is lower glycemic, but still would be better consumed with a protein source such as beans or lentils to help control the breakdown of glucose. Foods high in soluble fiber such as oats, apples and legumes are low glycemic.

Low Glycemic Snacks

Eating a low GI food at a meal will help to balance the nutrients and keep the overall impact on glucose low. Snacks are often consumed in isolation however, and the GI value can be a good indication of which snacks can provide a steady release of energy. Low GI snacks include low fat cheese, low fat yogurt, edamame, almonds, walnuts, cashew or pistachios. Any fruit with skin will have a low GI value, such as apples, pears and plums. Examples of combination snacks that are low glycemic include a banana and peanut butter, a half bagel with cream cheese, granola and yogurt or nuts mixed with dried fruit.

 

Article # 575. Drinking Ice Cold Water Burns Fat! True or False?

“By drinking ice cold water your system burns a massive amount of calories to bring it to the body’s temperature!?” Is that True?

 In a way, it is true that when you drink ice cold water, your body uses energy (i.e., calories) to raise the liquid’s temperature to match body's temperature.

However, the calories consumed are so few that it’s almost non relevant at all. Certainly not nearly enough to cause any appreciable decrease in your body fat.

Let’s do a little bit of math to better understand what we’re talking about.

Let’s say you drink a 8-ounces (240 grams) of ice-cold water at around 4°C your body will expend calories to bring it to body temperature, which is about 37.5°C. That’s a difference of 33.5˚.

To raise 1 gram of water of 1˚ C, 1 calorie is necessary (but be aware, in scientific terms  this is a “little” calorie, 1 food calorie - those we usually refer to - is equal 1,000 of this “little” calories).

Raising 240 grams of water by 33.5˚ will take: 33.5 x 240 = 8,040 little calories or 8 food calories (also known as kilocalories).
I won’t say that 8 calories is nothing but if you think that one celery stalk has 10 calories, you can easily see that it’s highly unlikely that you’ll lose any fat just by drinking ice cold water.

Even if you drink 10 glasses of 8-ounces ice cold water throughout the day you’ll burn 80 calories, again not bad, but if you think that 1 pound of fat is equal to 3,500 calories...well, I’ll let you do the math.

Article # 569. Body sculpting tips

1. Strength training should be tailored to your body type. We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because a personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are "shooting in the dark." 

Achieving optimal muscular fitness requires flexibility, strength, endurance, power, and speed. These components should be included in an integrated training program. 

Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side. And, if certain patterns or muscular actions are performed repeatedly, muscles develop more in either the front of the body or the back of the body. As a result, some muscles become tight, lengthened or weak. 

An integrated training program focuses on 3-dimensional muscular balance. This is done by training in all 3 planes of motion. This will help overall strength, burn more fat, prevent injuries and enhance everyday living. 

Opposing muscle groups should be in balance. Focusing more on exercises like squats, deadlifts, rows, shoulder presses and bench presses will help you do this. Using more unilateral (one-leg, one-arm) exercises also improve muscular balance. Lunges, step ups and dumbbell exercises fit this category. 

So, muscle-building is a never ending process. It is much more than haphazard weight training programs with no design. You need at least 3 weight training workouts per week, 20-50 minutes per session (depending on your training maturity and goals).

2. Your cardio exercise should aid in your fat loss and not waste away your precious muscle mass. Your cardio exercise should:

--Improve heart health
--Burn calories (during and after your workout)
--Burn fat
--Spare muscle mass 

Keep your cardio workouts at about 20 minutes. That's all it takes to help you reach your goals. And, it will keep you from the boredom and muscle-wasting that's built into long cardio sessions.

Intense interval cardio workouts will increase your body's growth hormone. Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health.

3. Eat for fat loss. You must eat enough to build muscle and burn fat. A balanced diet which contains the macronutrients (carbs, protein, fats) is best. You should calculate your calorie needs for reaching your goals. Starvation diets will not work. Nutritious calories are critical to build muscle. 

For instance, you should eat protein with every meal. Protein is critical for rebuilding muscle tissues after workouts. Protein also helps you control calorie intake because you stay fuller for longer. 

It is also a good muscle building tactic to eat protein before and after strength workouts.Protein drinks (particularly whey) work well for this purpose. 

Work hard to build the body you want and need!

Article # 566. Exercise and stress: Get moving to manage stress

Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries.

You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second — there's good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever. If you're not an athlete or even if you're downright out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

·         It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.

·         It's meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.

·         It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

Put exercise and stress relief to work for you

A successful exercise program begins with a few simple steps.

·         Consult with your doctor. If you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.

·         Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes a week of moderate aerobic activity (think brisk walking or swimming) or 75 minutes a week of vigorous aerobic activity (such as running). If you're new to exercise, start at the moderate level and then add vigorous activity as your fitness improves.

·         Do what you love. Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.

·         Pencil it in. Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.

Stick with it

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

·         Set SMART goals. Write down specific, measureable, attainable, relevant and time-limited goals. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a cycling class.

·         Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts.

·         Change up your routine. If you've always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.

·         Exercise in increments. Even brief bouts of activity offer benefits. For instance, if you can't fit in one 30-minute walk, try three 10-minute walks instead. What's most important is making regular physical activity part of your lifestyle.

Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

Article # 561. My Tips to keep FIT & HEALTHY

My friends & colleagues often ask me about diets, exercise plans and super foods that they’ve heard will help them lose fat and stay lean.

In almost every case, the product or program’s claims are too good to be true, and there’s someone at the top of the pyramid making a lot of money by selling empty promises.

I believe that most people could stand to lose five, 10 or even 15 KG of excess body fat.

I realize that it seems appealing to be able to follow a miracle workout, or take a magic pill to lose the weight, but it’s just not realistic. Maybe the idea of following the tried and true formula, which includes discipline and hard work, is just too daunting. Or maybe you just don’t have the right motivation yet.

For starters, know that your body really doesn’t need to carry around a lot of fat, and it will be better off without it. The benefits of losing five per cent of your body weight in fat are extensive, including:

■ Lowering cholesterol
■ Improving mobility
■ Improving blood sugar control
■ Reducing joint stress, aches and pains
■ Improving your breathing
■ Increasing self-confidence

The problem is, despite the incredible amount of information available today, I’m not sure most people know how to develop a successful strategy for losing weight.

With many of my clients, friends & colleagues I followed a time-tested approach and seen serious results. This involves hard work and determination, with a little direction and training help from me. This post is intended to summarize the weight-loss strategies that I’ve seen work for so many people. Hopefully, by following this approach, you can share this kind of success.

Start with sleep

Adequate sleep is critical when you’re trying to lose weight. Sleep helps keep your metabolism elevated and gives your body time to repair and recover from your workouts. This helps your body to maintain its muscle mass and be ready for high-energy days and great workouts.

Monitor your fuel levels

Your body is a lot like a gas engine. It requires fuel to keep running. With too little fuel, it’ll slow down and eventually stop on you. Too much fuel and you’re going to have to store it somewhere until it’s needed. This is what happens with extra calories: they get stored as fat all over your body. Figure out how many calories your body needs in a day, and then stick to it.

Spread it out

Once you know your calorie needs, divide this number by five or more. Plan on consuming five meals each day, at three- to four-hour intervals, beginning early in the morning, and continuing until just before bedtime. This pattern of eat-digest-eat-digest will increase your metabolism, stabilize your blood sugar, prevent fat-storage, and provide structure and consistency to your day. Try to avoid eating anything between these meals.

Carb control

Although your body needs carbohydrates as a fuel source, not all carbs are created equal. Sugars may taste good, but they’re not good for your body. They mess with your blood sugar and insulin levels, promote fat storage, and are consistently being linked to cancer development. If you’ve fallen into the habit of having something sweet with every meal, make the effort to gradually reprogram yourself.

Get on the train

I know it’s possible to lose weight without exercising, but this is a great way to ensure that you gain that weight back. If you’re planning on losing body fat, you need to make sure you train consistently.

Make the most of every minute

There’s exercise, and then there’s exercise. You’re not going to burn a lot of calories during 45 minutes of knitting. Shoot for 45 to 60 minutes of moderate to high-intensity activity five days per week, getting your heart rate to 70 to 80 per cent of your age-predicted max. This should include a mix of resistance-training, cardiovascular conditioning, agility drills, core exercises, etc.

Why sit when you can stand?

When I was losing weight, I followed this guidance. For fat loss, take every opportunity to move as much as possible. Don’t drive if you can walk, and don’t walk if you can run! Use stairs instead lift! Clean your home, which in both ways you are getting benefited.

Be realistic

If you set goals that are too ambitious, you’re more likely to get discouraged. Success in small goals equals success in bigger goals. As I always say, confidence is the key for success, never give up.

Rally the troops

A supportive family and friends can make the difference in your weight-loss efforts. Ask the people closest to you to help you stay motivated and on track. Stay away from people who are bad influences.
Cut yourself some slack

You’re going to slip up once in a while. There’s nothing you can do but accept this fact and be prepared to double your efforts when it happens

Article # 556. Foods that cause Bloating

1. Cruciferous Vegetables: These veggies, including broccoli, brussels sprouts, cabbage, asparagus are harder for the body to break down. This can cause gas and bloating. These veggies are great for you but eat in moderation to avoid bloating.

2. Beans, Beans, beans, the magical fruit.. I’m sure you know the rest. Beans are very good for you but they often cause bloating. Best to eat small amounts with something that is easy to digest like quinoa or whole grains rice.

3. Salty Foods: A diet high in salt will cause you to retain water. Avoid salty foods such as chips, salty snacks, breads, (see my list of healthy carb substitutions) and ready-made meals.

4. Fatty Foods: Words such as “rich” or “fried” avoid at all cost to beat bloat.

5. Dairy: If you have trouble digesting lactose, the sugar contained in milk, make sure to avoid dairy.

6. Apples, Pears, Peaches: Both have a lot of fiber, which is why they are great fruits to eat, but too much fiber can  upset your tummy. Instead try peeling them or only eat half.

7. Gum and Hard Candy: Causes you to chew or suck, swallow extra air. Also many contain artificial sweeteners that are hard for your body to digest.

8. Carbonated Drinks: This means all bubbly drinks including soda, sparkling water, beer, and yes, champs too.

9. Alcohol: Makes you retain water and swell. Especially in your face so watch out!!

Article # 541. How to Gain Weight

1.      Determine how much more you need to eat to gain a pound or a kilo.  

v  To gain a pound, you'll need an excess of 3500 calories above your resting metabolic rate (RMR) — that is, you

v  Calculate your RMR. Your resting metabolic rate is the amount of calories per day that your body requires to maintain your existing weight. Here's how to figure it out

v  Convert your weight from pounds to kilograms. Divide your weight in pounds by 2.2. The result is your weight in kilograms.

v  Convert your height from inches to centimeters. Multiply your height in inches by 2.54. The result is your height in centimeters.

v  Plug your information into the formula. The basic formula is RMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + x. For men, x = 5; for women, x = -161.

v  Understand that the formula calculates how many calories you would burn if you spent the entire day resting. You probably burn a few hundred more than your RMR during the course of a normal day — this is just a rough estimate to get your weight-gain diet started.

2.      Account for your activity level.

Since you (hopefully) do not sit still in bed all day, you must account for the calories you burn through activity. Once you have your BMR, use the Harris Benedict Formula below to determine your total daily calorie needs depending on your activity level. To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:

v  If you are sedentary (little or no exercise) : BMR x 1.2

v  If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375

v  If you are moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55

v  If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725

v  If you are extra active (very hard exercise/sports and physical job or 2x training) : BMR x 1.9

v  For example, a 19-year-old woman who is 5’5” and 130 pounds would plug her information into the calculator and find out that her BMR is 1366.8 calories. Then, since she is moderately active, exercising 3-5 days per week, she would multiply 1366.8 by 1.55, to equal 2118.5 calories. That is the number of calories that her boded to add to your diet. Now that you have an idea of how many calories your body burns in a day, you can calculate how many more you need to gain weight.

v  Aim for one or two pounds per week. More than that could lead to a cycle of crash dieting, in which you gain and lose weight quickly.

v  At first, try adding 500 calories a day to your diet. For instance, if you need 2300 calories a day to maintain your current weight, strive to consume 2800 calories daily. This should be an extra 3500 calories over the course of a week, which will lead to one pound of weight gained.

3.      Eat three meals per day, as well as two snacks. Eating on a regular schedule can help you make sure you're getting enough calories every day. Aim to have generously-portioned breakfast, lunch and dinner, as well as two snacks in between.

4.      Focus on hefty foods. You don't have to exclusively eat high-fat foods to gain weight. Actually, you'll gain weight more steadily and safely if you adjust your diet slightly to include denser foods and extra condiments. Consider these options:

v  Drinks — Try protein shakes, juices or whole milk. Avoid diet sodas.

v  Breads — Hearty and dense breads, such as whole wheat, oat bran, pumpernickel and rye, are more nutritious than white bread. Cut thick slices and spread generously with peanut butter, jam, honey, hummus, or cream cheese.

v  Vegetables — Look for starchy vegetables (potatoes, peas, corns, carrots, winter squash, beets). Avoid vegetables that are mostly water (broccoli, cauliflower, zucchini, green beans, cucumbers).

v  Fruit — Choose dense fruit (bananas, pears, apples, pineapple, dried fruit) over watery fruit (oranges, peaches, plums, berries, watermelon).

v  Soups — Go for hearty cream soups instead of broth-based soups. If you have trouble with edema or high blood pressure, you may want to avoid store-bought soups that are high in sodium.

v  Added oils — When you're cooking, add a generous amount of oil to your food. The healthiest oils are unrefined (extra virgin) oils such as olive, coconut, canola, palm, and (of course) butter. Less healthy but still acceptable sources of oil are those high in omega-6 fatty acids (pro-inflammatory) such as safflower, sunflower, and peanut oils. Unhealthy oils that contain trans fats include shortening and soybean oil (aka vegetable oil).

v  Spreads — Spreading delicious calorie-rich toppings on toast, crackers, pitas, and any other carbohydrate source is an excellent way to increase caloric intake. Some good high-calorie spreads are guacamole, olive oil, cream cheese, hummus, butter, nut butters, sour cream, cheese slices, and mayonnaise. For even more calories, mix these with shredded meats like chicken or fish.

v  Supplements — Some nutritional supplements are designed specifically for weight gain. Investigate brands and products that are suggested for people suffering from illnesses that lead to weight loss, such as Crohn's disease or hyperthyroidism.

5.      Avoid trans fats. Trans fats can increase belly fat, as well as inducing unhealthy insulin levels^[3]. Steer clear of margarine, shortening, packaged snack foods, and processed meats.

6.      Eat more protein. A lack of protein in your diet can lead to the loss of lean body mass, even if you're consuming excess calories^[4]. Here are some foods to consider ^[5]:

v  Boiled soybeans

v  Soy or whey protein powder

v  Peanuts or peanut butter

v  Steak or hamburger

v  Chicken

v  Tuna