nutrition Archives — Page 2 of 3 — ShesTough
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Tag: nutrition

5 Ways to Get Rid of that Stubborn Belly Fat

Losing belly fat can be very challenging. Reasons for this include stress, genetics, hormone imbalances and a slow metabolism. Here are 5 ways to increase belly fat burning

  • Increase your metabolism: exercising with high-intensity intervals (HITT) workouts 5-6 times per week, eating blood sugar friendly meals/snacks every 3 hours, and getting at least 6 hours of sleep per night are all big factors in increasing your metabolism. Do this and watch the belly fat begin to shrink.
  • Carb timing: Carbs are essential to run your metabolism at a high rate and to fuel workouts. But too many carbs are not belly fat friendly. Especially high sugar foods, which should be avoided. Eat complex carbohydrates before and after your workout to start. The other meals should consist of vegetables and clean proteins. We recommend sweet potatoes a couple of hours before or after training and a protein shake post workout with low glycemic fruit. If your body still feels fatigue or low energy try adding in another portion of complex carbs somewhere in your day.
  • Manage stress: Stress makes you fat. Research also links high-stress hormone (cortisol) to fat in the belly area. Manage your stress by managing blood sugar, exercising, and incorporating an unwind exercise every 2-4 days into your week. Restorative yoga, morning/evening meditation, hikes in nature, and saunas are all ways to unwind. Try not to unwind with things that will cause rebound stress afterward like cheat meals, drinking alcohol, and socializing with negative people.
  • Get organized: Many people get stressed because they feel overwhelmed. When you feel overwhelmed, you will not be efficient with your daily tasks, which will further increase overall stress. One way to combat this is to get prepared the day before. Making a note of daily tasks the night before is a great way to stay on track. Research shows your body releases feel-good hormones every time you complete a task and swipe it off your to-do list. Food prepping is also essential to successfully transforming your body. When you prep your food the night before you won’t run into the stress of not being prepared to eat on time.
  • Accept the process: Losing body fat is not up to you, it’s up to your body. Be patient, this is a process, which takes time and consistency in the above-mentioned points. Don’t be so hard on yourself if your belly fat is not shrinking as fast as you would like it to. Ease off focusing so much on the physical result and focus more on the lifestyle change process. Don’t be too hard on yourself! Remember why you got into this in the first place and give yourself some credit for all the hard work. That stubborn fat won’t stand a chance if you stay consistent

We invite you to join shestough.com today to get a complete meal plan and workout system to fast track your results! See why 1000s have joined today! See you inside.

TOP 5 SPICES FOR HEALTH

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HEALTHY SPICES

Spices have been used for thousands of years in all cultures to enhance the taste in food. Many spices come with medicinal properties that can benefit your health. In this article, we are going to discuss the top five healthy spices.

 

 

  1. Ginger

 

Ginger is a favorite spice with many benefits. Got an upset stomach? Ginger might be your answer. The phenolic compounds in ginger have been known to relieve gastrointestinal irritation. Ginger is also commonly used to treat nausea and decrease inflammation.

 

  1. Tumeric

 

Tumeric is an Indian based spice that is found in curry.  Found in turmeric is Curcumin, which is one of the most studied ingredients. Research shows that it is among the most effective anti-inflammatory compounds in the world.  This can have positive impacts on related inflammatory conditions which include: arthritis, cancers, depression, blood clots, toxicity, pain, cholesterol, and more.

 

  1. Cinnamon

 

Cinnamon is a popular spice that is used in a variety of recipes.  Cinnamon health benefits are attributed to the type of antioxidants called polyphenols, phenolic acid, and flavonoids. Researchers have actually rated it number 1 out of 41 different protective compounds for its antioxidant benefits! Cinnamon has also been shown in research to help regulate blood sugar and therefore help fight diabetes.

 

 

  1. Cayenne

 

Turn up the heat with Cayenne! Cayenne contains a substance called capsaicin which makes the peppers hot. This substance can help relieve aches and soreness making it highly therapeutic. Cayenne also helps produce saliva, which can have positive effects on digestion. Finally, cayenne has been known to suppress hunger and stabilize blood sugar levels, which can have a positive effect on your metabolism.

 

  1. Cumin

 

Cumin, a member of the parsley family, is well known for its positive effects on digestion and immunity. Found in cumin is a compound called Thymol, which is known to stimulate the glands that secrete acids, bile, and enzymes which all aid in overall digestion. The presence of vitamin C in cumin also positively boosts the immune system. Finally, the compounds in cumin also act as an anti congestive agent, which can have a positive effect on anyone with breathing and/or mucous issues. For additional tips check out our article on the top 5 essentials nutrients for females HERE

 

Bloating? 4 daily habits that are causing you to bloat

Causes Of Bloating

Today’s article aims at educating you on some 4 causes of bloating, habits that have a huge impact on how bloated you feel.

There are lots of scientific and medical definitions of the word ‘bloating’ but generally; it is an accumulation of air or gas in your belly. Interestingly, bloating isn’t only as a result of the type of food you eat, some daily habits could also result in bloating. Habits such as wearing a tighter pair of jeans, tummy woes, tight belts and lots more, could lead to bloating.

Causes of Bloating:

  1. Drinking Through a Straw

Using straws in sipping your drinks and fluids can be a normal habit but it might interest you to note that these straws are causing more harm than good to your body. Are you wondering how? Well, according to Taub-Dix, author of Read It Before You Eat It, every time you sip through a straw, air comes up before the liquid thereby leading to bloating overtime.  This is also associated with water bottles with a built-in straw. Adopt the habit of sipping directly from your lid to save your belly from bloating and unnecessary discomfort.

 

 

  1. Stress

Stress causes lots of havoc to the human system. It prompts people to rush through their meals, skip going to the restrooms and stuck up lots of air during anxiety attacks. One of the best ways to cope with stress to prevent as well as relieve bloating is dedicating time to eat slowly and cherishing your eating time. Don’t work and eat. Managing stress is key to reducing bloating.

 

 

  1. Chewing Gum

Most people tend to chew gums to keep them away from eating between meals. Though this might be working for them, Bonnie Taub-Dix a registered dietitian nutritionist has opined that “When people chew gum, they unintentionally swallow some air which most often leads to bloating.” In addition to that, she stated that a good number of gums are made up of alcohol and sugar, which tends to cause bloating and gassing as well. Rubin further beamed that sugar-free sticks are generally made up of sorbitol, which can cause a ton of stomach issues, bloating included. If you are a gum addict and your belly is feeling these effects, guess it’s time you stopped chewing gums.

 

 

4. You’re Feasting on Fiber

Though there are lots of health benefits associated with the consumption of fiber, such as in weight loss, good heart condition and lots more, shooting up your fiber intake all at once could lead to bloating. You will be better off if you gradually increase your intake over a number of weeks. This will enable your stomach to have adequate time to adjust and manufacture the required enzymes needed by your stomach. According to a research published in the Journal of the American Dietetic Association, always ensure you get your fiber from whole, unprocessed foods such as vegetables, whole grains, and fruits as a good number of packaged foods are enriched with inulin a form of fiber that is difficult for the stomach to digest.

 

Consider getting our detox program that has been created specifically to combat bloating. GET IT HERE

TOP 5 ESSENTIAL NUTRIENTS FOR FEMALES

Optimal health is obtained  through proper nutrition and today we share with you 5 essential nutrients for females

Essential Nutrients:

1. B Vitamins

B vitamins (including B12 and folate) are key essentials for a woman’s metabolism, nervous system, and energy maintenance. Getting adequate B vitamins also help to prevent fatigue and boosts cognitive function. Vegans must supplement with B12 as it is only found naturally in animal products.

Sources: eggs, animal products, leafy greens, legumes and more.

Supplementation: CLICK TO BUY

 

2. Omega 3’s

These essential fatty acids (EFAs), EPA and DHA, play many roles in the body, including buildings healthy brain/nerve cells. Omega 3’s can also ease menstrual pains, decrease chances of developing osteoporosis and boost overall mood. Omega 3’s have also been shown to reduce the risks of heart disease.

Sources: Fish, walnut, broccoli, flax seeds, olive oil, etc.

Supplementation: CLICK TO BUY

 

3. Vitamin D

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Over the past decade, dozens of studies have revealed many important roles for vitamin D, the nutrient that skin cells produce when they are exposed to sunlight. Vitamin D is important for bone/skeletal health, brain functions, preventing mood disorders and hormonal balance since it acts very similarly to a hormone once inside the body.

Sources: 10-15 minutes of Sun exposure (no sunscreen), eggs, dairy

Supplementation: CLICK TO BUY

 

4. Iron

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Iron, too, remains a critical nutrient. It is essential for healthy blood cells. It becomes especially important when girls start to menstruate. If enough of iron is not taken in the diet, it can cause anemia. It is also recommended during pregnancy because, at the time of the delivery, there is a lot of blood loss.

SOURCES: eggs, fish, beef, liver legumes, green leafy vegetable, beans, etc

 

Supplementation: CLICK TO BUY

 

5. Calcium

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Calcium is perhaps the most essential nutrient when it comes to bone health. Bones need continuous maintenance, or they can weaken and break. If your diet is low in calcium, your body will take calcium from your bones to keep blood calcium at normal levels.

Because of hormonal reasons, women are more prone to osteoporosis or thinning of the bones than men. But remember, bone consists of much more than calcium, and the factors affecting calcium levels in bone involve more than dietary intake. These factors include adequate weight-bearing exercise on a regular basis in combination with hitting your daily requirement’s of the following nutrients: Vitamin d3, magnesium and vitamin K2. These nutrients work synergistically with calcium to keep your bone health balanced.

Sources: Dairy, greens, legumes

Supplementation: CLICK TO BUY

 

ALSO CHECK: Bloating? 4 daily habits that are causing you to bloat

 

Gaining Weight Quickly: 4 Superb Tips

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ON THE JOURNEY TO GAINING WEIGHT? HERE ARE 4 MUST DO’S!

LOSE WEIGHT VS GAINING WEIGHT

In society, much of the focus on the health and fitness industry seems to be on losing weight. However, there are many other females who are interested in gaining weight. Whether it’s for muscle gain or perhaps just going for a fuller appearance. In today’s post, we’re going to address gaining weight, and it starts with these 4 simple tips.

Fix Your Sleeping Pattern – Sadly, we live in a society where sleep isn’t considered as a necessity in life. Over time, this leads to health issues, headaches, stress, and ill mental health. Therefore, you should be looking to introduce a new sleep schedule to your life with at least eight hours per night. With this behind you, the day will become easier, you can pair it with a healthy diet, and you’ll feel fully refreshed in the mornings.

Calories and Protein – Of course, your diet is essential when looking to add weight so add protein and boost your daily calorie consumption. Although this sounds obvious, people continue their regular diets without adding more calories; if you exercise regularly, you aren’t consuming enough calories for weight to be stored instead of being burned away.

While on this note, we aren’t saying you have free rein to eat whatever you want. Instead, you need to make healthy decisions such as drinking full-fat milk, using avocado oil, and eating nuts; these options will always be better than sweets and chocolate.

Weight Gain Supplements – If you don’t see the results you desire, be sure to check the market for supplements and shakes. Nowadays, you can find calorie-based shakes that add to your daily count without the hassle of cooking another meal. As a word of warning, you should never fully depend on these shakes because you still need the nutrients from your meals, but they can be good to boost your daily calorie count.

Eat More than Most – When creating a diet plan, compare it to those who are looking to lose weight or maintain their weight. At all times, you should be eating more than those of a similar size, so you consume more calories, and the body can start to build as opposed to constantly burning off what you eat.

Summary – With these additions to your life, you’ll soon notice a change, and you can add the weight you desire for a fuller appearance in a sustainable and healthy way! 

Consider joining the ShesTough program to help you with a structured program that can assist you with your weight gain as long as you follow the above tips.

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