When the rooster crows

Getting up in the dark on dreary winter morning may not be your idea of a good time but if you just went to bed earlier and woke up an extra 15 minutes earlier you could jump-start your day. Truly, you will be surprised at how much more energy and motivation you have after you complete just 15 minutes! Not sure what to do? Visit acefitness.org for easy-to-follow exercises. Or if you’re up letting the dog out to do his “business” grab the leash and take him on a 15 minute walk too. Looking for someone to tell you what to do? Put in your favorite DVD and do 15 minutes worth.

Media cutbacks

Plunking down in front of the TV – 2 hours, updating status on Facebook and reading what everyone else is doing – 27 minutes, playing Angry Birds – 22 minutes. That’s not you, right? For the next day or two keep track of all your media time. The results may surprise you. I’m not asking you to give up Modern Family or suggesting you deactivate your Facebook account but perhaps that ole “I don’t have time” excuse is just that – an excuse. Cut back on your media to squeeze in more activity or use it to your advantage like Mary Ann Bisler of Lake Ann. “I put a chair in front of the TV and use my Theraband which I wrap around the chair legs and do different exercises. I also bring out my mat and do some exercises and stretching.” If you’re too focused on your show then wait ‘til the commercials and do some basic exercises. For every one-hour show you’ll log in about 18 minutes! Plus, you’re less likely to be mindlessly munching if your cranking out push ups!

Mr. Clean says drop and give me 20

Exercise and chores. Two words. Yet both conjure up images of drudgery and boredom. Most of us can’t get out of chores unless we want to end up on an episode of Hoarders so why not make the most of your time and use it as a way to squeeze in more exercise? Bisler doesn’t just go through the motions when she vacuums, she uses both her right and left hand to push and pull and also keeps her abdominal muscles tight. Pick up the pace and wash windows and scrub floors with more intensity. Don’t hire the kid down the street to rake or shovel your walk, do it yourself. Wash and dry your car instead of driving through the automated one.

Are you socially active?

What usually happens when you gather with friends? Perhaps you gather around a feast. Maybe it’s an afternoon sipping coffee and chatting or meeting for a movie. Why not stay connected and be more active too? Kelley Griffin, of Traverse City looks forward to her Sunday morning hikes with her fabulous foursome. “The hike goes for about an hour and 15 minutes. We sometimes carry bands to work our specific muscles groups and use a downed tree or bench for step ups, push ups and bench dips,” says Griffin. “A lot has been accomplished through the years of gab exercise; shared births, deaths, weddings, divorces, car crashes, new jobs and lost jobs.” According to Griffin, socializing and exercising is pure joy!

It should be in your job description

Elizabeth Merriman, of Jenison, doesn’t use her job as an excuse to sit on her keester all day. Recently, she’s taken to sitting on a stability ball or standing while working to break up her long hours working on the computer. She also breaks up her sitting sessions with squats, leg extensions and stretching. ”I’ve noticed more energy and better posture already,” says Merriman. “It’s the little things that make the most difference.”

written by Lisa Marie Metzler

From the porch to the pantry

Jack-O-Lanterns are perfect for carving but not for eating. Pumpkins labeled “sugar” or “sweet” such as Cinderella, Sugar Pie and Red Kuri, have a sweeter flesh and are perfect for pies, pancakes, muffins and even martinis! These varieties aren’t as easy to carve but they make for beautiful fall table scapes or front porch decor. After their decorative duties are finished you can use them for a variety of tasty and healthy fall treats. One cup of cooked, non-salted pumpkin is just 49 calories. It boasts 3 grams of fiber and a hearty source of Vitamin A, E and C. Plus B6, potassium, manganese, riboflavin and disease fighting antioxidants.

With a basic puree you have endless possibilities. Simply scoop out the seeds and place the pumpkin cut-side down in a baking dish with a cup of water or in a covered container and bake for 45-90 minutes at 350 degrees (depending on pumpkin size) until tender. Once it is cooled, scoop out the flesh and puree in a food processor. You can even freeze portions you’re not using right away.

Pumpkin seeds (pepitas) pack a whopping 9 grams of protein per ounce, plus loads of iron, manganese, zinc,magnesium and vitamin K so you get a lot of good stuff for the 146 calories per ounce. Bake these tasty treats by rinsing them first in a strainer. It’s best to do this before the pulp dries on. Soak them overnight in salt water and then place in a single layer to dry. Lightly coat with extra virgin olive oil and your choice of spices and salt. Place on a non-stick baking sheet and bake at 325 degrees for about 20 minutes. (Start checking after just 10 minutes. You don’t want burned seeds after all that prep time!) If you don’t like seeds then toss

them out for the birds. They’ll be singing happy tunes for you.

Jack of all trades

You’ve probably seen or attempted to carve out those elaborate designs on your pumpkin but once Halloween night is over the artistic, lonely pumpkin sits on the porch until someone finally decides to toss it. While traditional Jack-O-Lanterns aren’t tasty for humans, deer, squirrels, raccoons and other critters love them.

If you’re not in a woodsy area you can still use Jack-O-Lanterns as pots to hold your fall mums and create a colorful outdoor display. Once the pumpkin starts to soften and decay, just place the whole pumpkin into its permanent place in your yard or garden. The pumpkin will compost and provide fertilizer for the new mums.

Those adorable mini jacks can create a cozy and warm feeling on chilly fall night. Just carve out a hole in the top of the mini and hollow out a space for a tea or votive candle and place several mini pumpkins on coffee tables, mantles or your dining room table. Pumpkins that are used for display only and not carved can usually survive til Christmas. Paint the pumpkins white and create a

snowman by stacking using bamboo skewers.

Weekend pancakes: Who doesn’t like a hearty breakfast of pancakes before raking the leaves? Add some pumpkin puree to your pancake mix. Add 1/2 – 1 cup puree and some cinnamon and nutmeg or even pumpkin pie spice to your favorite pancake recipe. The puree will turn ordinary pancakes into something special.

Pumpkin shake: Combine two scoops of low-fat vanilla ice cream or frozen yogurt and a half-cup low-fat milk to three tablespoons of puree. Add a dash of cinnamon or pumpkin pie spice to enhance the flavor and blend.

Pumpkin martini: While the kids enjoy their shake, create your own grown-up cocktail. Fill a shaker with ice, and add a tablespoon of pumpkin puree and two ounces a flavored vodka like vanilla, cinnamon or ginger. Add a splash of lime juice and a tiny squeeze of honey. Shake and strain into a glass over ice.

Get outdoors and enjoy the crisp air and beautiful fall foliage. Before you know it, the other “Jack” will be around the corner. … Jack Frost!

written by Lisa Marie Metzler

Throw up

My friend coined this phrase for venting. When she needs to relieve stress and vent about all the trouble and turmoil in her life, she comes over and “throws up.” Of course, I have my days too so it balances out. Instead of throwing up over coffee and cookies we head outside and take a hike or a power walk. It’s amazing how talking it out and exercising can really help clear your head. We usually find solutions to problems that started out as mountains but became molehills as we turned the corner home.

Sweat out stress

I know, you’ve heard it a hundred times before but it really does work! Sure it would be easy to plop down on the couch and watch some mindless dribble on TV. But the science is clear. When you get physical, serotonin and dopamine (those coveted feel-good hormones) are released. What’s released when you watch TV and eat cheese doodles? Gas, probably. I recently had a client who was in the midst of a traumatic personal loss and she still showed up for her session. Why? Because she knew she needed a reprieve from the situation and her mind and body connection would benefit from the workout.

Serenity now!

So, Frank Costanza wasn’t so convincing when he anxiously said, “Serenity now!” in that Seinfield episode but mantras, phrases, quotes and scripture can really help you get through a difficult day. Unlike Frank you need the right attitude first to really find a mantra that works for you. Try Googling inspirational quotes and phrases or scripture references. Write it down and keep a copy near you at all times until you’ve memorized it.

Don’t come out of the closet

This can be a productive spot for a grownup time-out. I have been known to sit on the floor in my walk-in closet, kill the lights and close the door. Give yourself five minutes (tell the kids no knocking on the door) and use that time for prayer, meditation or slow, deep breathing. This time-out can give you enough respite to carry on with your responsibilities.

Sharpen your knives

Ever notice how many empty calories you chow down when you’re stressed? It starts out with one chip, then a handful and suddenly you’re reaching for the crumbs at the bottom of the bag! Instead of processed food that will spike insulin and stress hormone levels, sharpen your knife and get cutting. Pop in a soothing jazz CD, pour a glass of red wine (higher in antioxidants and resveratrol than white) and chop and dice some fruits and veggies for a delicious salad or stir fry.

Something smells good!

I’m one of those people that walk into a cafe and instantly feel calm. I just want to sit, sip, read and relax. Heck, I’ve been known to brew coffee at home just for the comforting aroma it gives me. Aromatherapy is a legit way to relieve stress. A few drops of lavender, chamomile and rosemary can really help settle your cranky pants. Studies have shown that lavender boosts levels of dopamine and serotonin. Just mix 10 drops of lavender with two cups of water in a spray bottle. Spray your bedroom and pillow before bedtime.

Get the write kind of rest

If you don’t have a willing participant to throw up and walk with, try relieving your stress before bedtime by writing it out in a journal. It’s the same principle as throwing up. Instead of a friend, your pen will be your confidant. Journaling captures your emotions on the page and helps you sort it all out. In addition, I would recommend adding a thankful section. When you  recall the things you were  thankful for during the day, you just may take the focus off your problems and fall asleep counting your blessings.

WEEK ONE

Day-by-Day: Each day make one small change in your routine. Add a new fruit to breakfast on Monday. Amp up your cardio on Tuesday. Making successful small changes now can give you the motivation to make more ambitious ones later.
Dress the Part: Baggy sweats and faded T-shirts are great for the role of couch potato not an athlete. Head to your favorite sporting goods store and get some new workout gear.

Pen to Paper: Write your top three goals to reinforce your efforts. Dig deep and get specific.

WEEK TWO

Corral Cravings: By week two cravings begin to gain power. The overall strategy is to allocate 10 percent of your daily caloric intake for sweets. Some other tips that have proved helpful are to give yourself permission to splurge three times per week. Just knowing you have a splurge coming up can keep you from ripping open a bag of M & M’s.

Resistant Carbs: Cravings will eventually lessen over time and one way to knock them out is to add resistant carbs like oatmeal, beans, lentils and multigrain breads to your diet. These bulky carbs aren’t digested or absorbed into the bloodstream so they don’t get stored as fat on your hips and tummy like their simple carb cousins.

Buddy Up: It’s no secret that sweating it out with a friend is more fun and helps you stay consistent but you can’t always find someone who is willing to go the long haul with you. Sign up for a group fitness class or join a running club. Start your own group at church.

WEEK THREE

Go Public: Mojo is probably dwindling so it’s time to Tweet, blog or Facebook your trials and triumphs for instant accountability. Periodic posts will keep your peeps updated and they’ll be able to provide you with encouragement and tips.

Peek into Your Future: Go to weightmirror.com and upload a recent, full length picture of yourself. Enter in your current weight and height, then your goal weight. Click and see the future new you! It’s fun and can be a great motivational tool.

WEEK FOUR

Evaluation: What is working and what isn’t? Is getting to the gym five days a week becoming a chore? Why not cut back to three days a week and use the other two to try something new? Ice skating, cross country skiing, indoor volleyball, power walking, exercise DVD, build a snowman, shoveling, etc.

Sign Up for a 5k: Who wants to give up $20.00 and a cool T-shirt? I don’t. So sign up for that spring 5k or mini triathlon and start training.

My bad?: It’s how you respond to slipups that can make or break you. Don’t beat yourself up. It happens to everyone. Plan ahead. Find an ice cream that is healthier or just eat your regular version from a smaller bowl. A skipped class equal lunges, squats, crunches, pushups and bench dips while you watch Chuck.

Victory!: If you are consistent in the first 30 days, your chances of reaching your goal are significantly higher. Fight the good fight and win in 2011!

written by Lisa Marie Metzler.

Rehydrate island style

If you thought coconuts were for just for the contestant’s on Survivor you’re missing out. Water comes from a young, green coconut and is naturally sweet and low in calories. Because it is rich in electrolytes, it’s great to drink before, during and after a workout. In addition, it has 15 times the potassium of a banana. A good option to help prevent those nagging muscle cramps.

Dump the bull; chug a cow?

Here comes the direct opposite of Red Bull. Slow Cow is a Canadian made relaxation beverage that contains ingredients like Melatonin, kava root, L-Theanine and other amino acids that are intended to take the edge off stress and anxiety and improve memory and concentration. Other offerings like Mini Chill make similar claims. Until you know how your body will react, better try it at home instead of the office.

Wouldn’t you like to be a flexitarian too?

Flexitarian’s are part-time vegetarians and the idea is going mainstream. Restaurants are following suit by offering “meatless Monday” options and vegetable-based tasting menus. Not just trendy but an easy and healthy way to revamp your weekly menus without feeling like you’re making huge sacrifices and missing out. Plan a meatless Monday this week. It can be as easy as loading up on a veggie burger topped with low-fat cheese and veggies with baked sweet potato fries on the side or something more “fancy” like a vegetarian lasagna. Even the cranky carnivores in your family won’t miss the meat when the meal is flavorful and satisfying.

The hummus among us

Dubbed the “new salsa”, it has been a Mediterranean staple for thousands of years. The star ingredient is a legume called a chick pea (or garbanzo bean). It is a good source of fiber and protein to boot. Melissa Haller of Lansing tried it 10 years ago in a Lebanese restaurant and has been hooked since. “I do eat it as a dip with celery but I have also come up with a few recipes with Hummus that make excellent meals,” says Haller. One of her favorites is a grilled chicken-pumpernickel sandwich, with melted low-fat mozzarella cheese with spinach and artichoke hummus spread on top.

There’s a (free) App for That

This hottest accessory for your fitness routine could be a phone app. Smartphone users have thousands of apps to choose from; including free calorie trackers, illustrated exercises, calories burned calculators and more. “It’s great for me because I don’t have time to go to the gym, but can still make sure I’m doing everything correctly,” says Katlyn Vennema of McBain, a Body Fitness app user.

The app offers more than 300 illustrated exercises and animation to guide you with correct form. Vennema combines the Body Fitness app with the Lose it! app which tracks the calories you consume and the exercise you complete.

“The fact that it is right on my phone helps motivate me. When you can look on your phone and it shows you what to do it makes it much easier,” says Vennema. “I put both of them on the front page of my phone so every time I look at it I see them as a friendly reminder.”

Courtney Agema of McBain is a fan of Myfitnesspal, a calorie tracker boasting over 596,000 food and restaurant items.She also records her exercise and keeps track of her burned calories. “I try not to eat my burned calories,” says Agema,”but on a ‘special’ day I use them.” The visual tracking of calories vs the ones she burned from exercising was a real eye opener for her. “I’ve lost 4 1/2 pounds in 6 weeks!”

Dance or march?

Maybe it’s a reflection of the economy but a lot of people are lining up for the back-to-basic approach of boot camps. They don’t require a lot of special equipment and the routines are usually filled with exercises we did in P.E. class. This is too intense for some people so look for a boot camp trainer that offers modifications or programs suited for beginners. Latin and international dance moves are the centerpiece for Zumba which will continue to remain strong in 2011.

“What I like about Zumba is that you don’t have to be at any particular fitness level to do it,” says Tami Cleland of Lake Ann. “It’s fun and creative and you can work at your pace. If you can’t get a particular move down, just march and swing your arms. The energy in the room is compelling and motivating.” If you haven’t already, give these trends a shot and keep your resolutions revvin’ for 2011.

Written by Lisa Marie Metzler. Lisa Marie Metzler is a personal trainer and freelance writer.

The lazy days of summer are but a faint memory. Sunny days at the beach, backyard BBQ’s, junk food laden road trips, Sangria Saturday’s and S’more Sundays took priority over our regular pre-summer fitness routine. We entered summer a little thinner and met fall a wee bit heavier. Somewhere in between doing the happy-back-to-school-dance and packing lunches we need to register for our own back-to-fitness program and get on track!

Interactive Homework

You don’t need to hit the books to start your homework. Why not check out the Healthy and Fit Magazine Expo on the 25th? A fun and interactive expo is a smart way to jump start your back-to-fitness routine. Every subject is covered – health food demos, interactive workout demos, massage and reflexology, the latest gizmos and gadgets to give your workouts variety and a whole lot more. Plus fun activities for the kids.Best of all – it’s FREE!

To make your homework more enjoyable remember these tips:

• Check out the Expo website at www.healthyfitexpo.com. You can see a list of all the vendors. Make a list of the vendors you’re most interested in so if you’re pressed for time you won’t miss out.
• Bring a tote bag or use the freebie bags to collect all your information to read when you get back home.
• Bring your pocket calendar or other handy device to schedule future appointments for a personal training session, massage or meeting with a dietitian. Often, you’ll get great introductory prices on these services at the Expo.
• Wear comfy shoes and clothes so you can participate in the obstacle course,rock wall and other workout demos.
• Plan at least an hour or so to take it all in.

Register for prizes! Sure it takes a little time but wouldn’t it be great to win a fitness freebie?

Back-to-Fitness Shopping

Why not get some new workout gear or equipment for your fresh start? If you blew most of the funds shopping for the kiddies check out the clearance racks at the sporting goods store, pop on eBay for new and gently used inexpensive clothing and shoes. I bought my last pair of Puma’s from eBay for a fraction of the retail price.

Hit Craigslist for your area and explore some fitness equipment. Area gyms know you been slacking off most of the summer so they usually offer great deals on new memberships in September. If you’re not into the gym scene rent workout DVD’s from your local library or inexpensively from Netflix.

Good-Bye Hello Kitty. Hello Bento Box.

Save money and your waist line by packing your own lunch. A Bento box or laptop lunchbox is the ultimate essential for your lunch break. Stylish and practical, these boxes have 3 – 4 individual compartments with lids to keep food and beverages fresh and tasty. Plus, you have automatic portion control. No tempting super-size option here.There are plenty of cheap ones out there but spend a bit more and get a BPA free box.

To avoid the early morning packing rush, prepare your food at night by simply making extra at dinner. For instance, baked potatoes with healthy toppings like salsa and beans or leftover veggies and a drizzle of vinaigrette is quick and filling. Boil some eggs on Sunday and use them throughout the week for a protein source. Leftover quinoa, pasta and brown rice with Monday’s chicken and veggies tossed in is a fiber and protein rich lunch that will ward off vending machine temptations. Add some fresh fruit and throw in a small piece of dark chocolate and you’re good to go.

Stars and Stickers

Next to getting a fresh box of crayons for the new school year, gold stars and stickers were the item to covet and collect as a kid. Nothing was more motivating then to see my name and a row of shinny gold stars or stickers next it. A sense of achievement and bragging rights were proudly displayed on the front board for all to see. It still works today. Make a monthly or weekly chart. Instead of just checking off the days that you worked out, add categories like eating healthy, meeting your water quota and etc. Allow for one cheat day. If you succeed on the other 6 days, reward yourself!

Get in the Clique

I’m not suggesting we re-visit those high school drama queens (although you can probably still find them on Facebook) but people who will encourage and motivate you to stay on course. Hanging out with the right crowd can significantly improve your chances on getting enough credits to graduate to a healthier and fit lifestyle.

Lisa Marie Metzler is a personal trainer and freelance writer who still covets a fresh box of crayons as well as a new pair of sneakers.

Protect your noodle

Bike and skating helmets aren’t just for kids. Wearing a properly fitted helmet can reduce your risk of head injury by 85 percent. Choose a bicycle helmet that has a CPSC (Consumer Product Safety Commission) label on the inside. A higher price tag doesn’t mean it’s safer. The Bike Helmet Safety Institute tested various helmets ranging from $10—$200. All models in those price ranges performed virtually identically in the impact protection tests.

The price actually reflects style and comfort. A pricier helmet will have a more comfortable fit, trendy graphics and more ventilation then the cheaper models. Take your time and find the helmet that is most comfortable for your budget. You’re more likely to wear it if it feels good. When fitting yourself for a helmet it should be flat atop your head and not tilted at an angle. It should fit snug but not obstruct your vision. The chin strap should fit securely and the buckle stay fastened. Bicycle helmets are made from thinner plastics so if you have a hard hit and your helmet cracks, throw it out and buy a new one.

In-line skate helmets should have the American Society for Testing and Materials (ASTM) label. You may also find the CPSC label too. Some people may use bike helmets when they in-line skate but keep in mind that skate helmets tend to have more coverage in the rear of helmet. Skate helmets with multi-impact technology may not have to be replaced after a crash as bike helmets do.

Reduce road rash

Knee, elbow and wrist guards may feel like armor by the time you put them all on but you’ll be glad you did when your focus turns to the scenery instead of skating and you wipe out. Wrist injuries are by far the most common in-line skating injury. Wearing a wrist guard allows the wrist to slide along the pavement rather than absorbing all the shock of a fall directly.

Don’t get burned

Consumer Reports did all the homework for us and have the top four brands of sunscreen for us to choose from. Each met the SPF claims of protection, even after treated skin was in the water for 80 minutes. (In the event you’re so hot from biking you pedal right into the nearest lake.)

Bonus: The top 4 are relatively inexpensive too.

—Up and Up Sport
Continuous SPF 30 spray.

—Walgreens Sport
Continuous SPF 50 spray

—Banana Boat Sport Performance Continuous SPF 30 spray

—Aveno Continuous Protection
SPF 50 spray

Don’t wait till you hit the path to apply it. Spray and rub it in 15–30 minutes before you head out. Reapply after two hours.

Drink up—BPA free

If you wait till your thirsty, it’s too late. Drink up before, during and after your activity, especially in the summer heat. Choose a water bottle that is BPA free. BPA (Bisphenol A) is the building block of clear, lightweight and heat resistant plastic. BPA is found in the stuff we use every day; like water bottles, baby bottles, plastic utensils and reusable food containers. Recent studies show BPA can cause potential cancer, diabetes and other disease risk. According the FDA, BPA could affect the brain behavior and prostate glands in fetuses, infants and young children. It also can mimic estrogen and interfere with hormone levels. Most manufacturer’s are making BPA-free water bottles now but if you’re using an older model, look for the number on the bottom of the bottle. If it has a number 7 toss it out. It more than likely contains BPA and a mix of other plastics that aren’t easily recycled.

Whatever wheels you choose to stay fit; be safe and enjoy the Michigan summer!

Lisa Marie Metzler is a personal trainer and f reelance writer specializing in health and fitness. Her work has appeared in Women’s Health and Fitness,Positive Thinking, Pregnancy and MetroParent.

Toss the Salt
Water molecules are attracted to sodium so you’ll retain fluids if you consume too much. The National Academy of Sciences’ Institute recommends1,500 mg to 2,400 mg of sodium per day for healthy adults. Aim to stay on the lower side. Though you may not reach for the salt shaker, sodium looms in other places. Condiments, pickles, salad dressings, meat pizza, processed cheese, macaroni and cheese mixes, hot dogs, soy sauce, spaghetti sauce, frozen dinners and white bread are a few that top the list. Taste isn’t a reliable tool to determine if a food is high in salt. For instance, a plain bagel can contain around 450 mg. of salt. Decoding what salt really is on a food label isn’t always easy. The following are your code words to determine if salt or sodium-containing compounds are in your foods:
Monosodium glutamate (MSG)
Baking soda
Baking powder
Disodium phosphate
Sodium alginate
Sodium nitrate or nitrite

Skip the Soda and Booze
Any drinks that contain carbon dioxide will create bubbles in the tummy and may result in belly pooch. Pass on the cocktail hour until your party. The sugar alcohol’s content in booze can add instant bloat too.

Keep Your Trap Shut
Mom was right. Don’t chew with your mouth open. Besides being gross, it causes you to swallow excess air that can get trapped in the GI tract and cause pressure, bloating and belly expansion. Any habits like chewing gum, eating hard candy, drinking through a straw or smoking can cause the pooch.

Natural Gas
We’ve heard it a gajillion times…eat your veggies! But some of the veggies contain sugars that are difficult to digest which results in gas. One of the more familiar “tooting” veggies; beans, contain oligosaccharide, a sugar not normally digestible by our bodies. When it reaches the large intestine, the bacteria go to town and start eating it up and gas is the unwanted by-product. Other gassy offenders include cauliflower, broccoli, Brussels sprouts, cabbage, onions, peppers and citrus fruits. Don’t permanently pass up on these nutritional fruits and veggies but if you’re looking to loose your temporary pooch limit them before the big event.

Frenemy Foods
Some foods are great for you caloric bottom line but an enemy for your belly. A lot of sugar-free candy, cookies, gum, ice cream, energy bars or anything labeled, “sugar-free” can contain sugar alcohols such as sorbitol, xylitol, and maltitol. They taste like sugar but are actually considered a carbohydrate as they have a chemical structure that resembles sugar and alcohol. The problem with these tasty, lower calories treats is they aren’t completely absorbed in your body and can ferment in your intestines causing bloating, gas or diarrhea.

Bloat Busters
Now that we know what can cause belly bloat, let’s see what foods can help reduce it.
Asparagus helps release excess fluid from the body.
Celery, which is 70% water helps flush out excess water.
Bananas and Cantaloupe are high in potassium and help regulate fluid balance in your body which can counteract bloating.
Parsley is a mild diuretic. Add it to salads or steamed veggies.

For Those Other Times of the Month
If you tend to swell up before or even during that time of the month, it’s not just in your head. An increase in progesterone, estrogen and prostaglandins can slow digestion and cause water retention. Make sure you are getting enough calcium (1,200 mg a day) and magnesium (200-400 mg daily) in your diet. Dandelion, peppermint capsules, taurine and Ginkgo biloba are other options that can all help with monthly bloat.

Keep drinking plenty of water and get moving! Exercise will help move things along and give you the body confidence to shine in that little black dress!

written by Lisa Marie Metzler