Beach Body Ready

Bloating happens to the best of us, but the root causes of that stuffed and swollen feeling can however be different for us all. And if you have to walk around in a bathing suit morning till dusk then the experience because all the more unpleasant. Although, a distended stomach doesn’t exactly make you feel “swimsuit ready.” Here we’ve put together what to eat, what to avoid, and what to do to support a flatter tummy all summer long.

1. Don’t Over Load
   Glycogen, is a sugar formed when your body breaks down carbohydrates, it holds three times its weight in water, says Jade Teta, MD, author of Lose Weight Here. Any glycogen not immediately used for energy is stored in the body. So unless you’re running your first half marathon, a big bagel won’t do your belly any favors.

2.Drink Plenty Of Water
Yes, you’ve heard it over and over again but if you’re feeling bloated, gassy, or waterlogged, H2O can actually help flush you out. “The body is like a sponge that needs to be rung out,” says Teta, “and water can help you do that.”

Tips: This only works if you don’t overdo the carbs and salt. Otherwise, the added water will only pile up on what’s already been stored from your diet.

3.  Say Yes To Watermelons
As the name might suggest, a whopping 93 percent of this summertime favorite is water. The de-bloating effects of foods with a high water content work the same way as gulping down a glasses of plain H20, says Keren Gilbert, RD, founder of Decision Nutrition and author of The HD Diet.

Tips: Citrus fruits like grapefruits and oranges are other great options, as as are cucumbers.

4. No To Straws And The Sodas
Drinking through a straw can increase the air and gas you take in causing temporary discomfort or an embarrassing burp, according to Teta.

5. Chew a Little Longer
Eating too quickly can affect short-term gas in much the same way as sipping through a straw, says Teta. The initial break down of food for digestion and absorption begins in your mouth, so chewing thoroughly along with saliva production can help break down food before it starts its journey through your gastrointestinal tract.

6. Reduce Stress
Digestion is enhanced by your parasympathetic (rest and digest) system, says Teta. But when you’re stressed, it alerts your sympathetic system’s fight or flight response, which can significantly reduce the digestive secretions that help break down food.

7. Cook Your Veggies 
“The body needs enzymes to break down fiber and sugar in foods, and it doesn’t have them,” says Gilbert. “Cooking these fibrous foods helps break them down making them easier to digest.”

8. Fill Up on Fruit
Gilbert says to snack on some pineapples or papayas are fantastic during the summer seasons. “They contain certain enzymes that make it easier for your body to digest protein,” she says. She also suggests starting your day with a squeeze of lemon in your water try it warm,  and ending it with some peppermint or dandelion tea, all of which are natural diuretics.

Eating Blueberries in Dubai: antioxidant powerhouse for healthy life in the United Arab Emirates.

It is long known that blueberries is considered the granddad of the antioxidant foods. When it comes to super-foods, this one stands tall. In North America it is very popular among fitness trainers and people into healthy living. In Dubai the people are taking a liking to it as the awareness of its benefits spreads.

Blueberries pack a solid powerful nutritional punch and are excellent source of vitamin K. They also contain vitamin C, which prevents colds and fibre – which helps you digest, furthermore it contains manganese and other antioxidants (especially anthocyanins).

It is considered to be valuable in the nutritionists circle that first thing any experience nutritionist will add to your diet are blueberries. This is because of its high levels of antioxidants.  Die-hards in the health sector claim blueberries can help protect against heart disease and some cancers, as well as improve your memory.

We’ve decided to do some online research to determine if eating blueberries will be healthy for people in Dubai and the answers are self-evident.

There are number of studies conducted by Canadian and BDA and the goal was to see if blueberries really live up to their hype.

First for the Heart health

More than 93,000 women participated in a study in the UK with promising results. Study showed that those who eat blueberries or its sister fruit strawberries more than three times a week could reduce heart attack by 32%, compared to those who didn’t eat blueberries at all or only ate it once a month. The results were promising but could not be conclusively proven these fruits definitely caused the lower risk.

Cancer


Cancer is one of the most difficult time of someones life and anything that can give even a little hope towards protection goes a long way. The evidence is little but there is a professional circle, which believes eating blueberries multiple times a week proactively helps protect against cancer. The research is backed by studies on animals. For example In an extensive laboratory studies conducted on cells and animals, using blueberry extracts (such as anthocyanins) have been shown to decrease free radical damage, which can cause cancer. The results are promising from animal testing and in theory it makes sense for humans to eat blueberries towards the goal of cancer protection but human body is so complex that, it is not clear how well humans absorb anthocyanins from eating blueberries and whether or not they have a protective effect. Since it is considered godfather of antioxidant superfoods, eating is highly recommended.

Improved memory 


We all can do with better memory, especially as we age. There is a good news, many different studies have linked eating blueberries to improved spatial learning and better memory. The size of studies has always been a small group or testing was done on the animals.

What are the dietitians saying

Alison Hornby, a dietitian and BDA spokesperson, says: “While research on the health claims of blueberries is inconclusive, they are a fantastic choice as one of your five portions of fruit and vegetables a day.

“They are low in calories and high in nutrients, including phenolic compounds with an antioxidant capacity significantly higher than vitamins C or E.  “Try adding them to your breakfast cereal, including them in a packed lunch or mixing with low-fat yoghurt for a delicious dessert.”

Jason Smith a professional personal trainer and qualified nutritionist says “ if I was allowed to make only one change to my clients diet, adding four portion of blueberries a week would be it”

Trainer.ae: contact us today and let one of our dietitian expert help create a personalized plan just for you.

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Get in touch with us today, Group fitness classes and one on one personal training available in Dubai, Abu Dhabi, Sharja, Ajman, Al Ain or RAK.  Your health is more important than you know.