Real quick before Tamara takes over – Do you love my new design?!?! A BIG shout out to the dynamic duo of Tico & Tina at Kaleidoscope International. They made this process so easy and the design was exactly what I was looking for at every edit. I cannot say enough good about these two!! If you’re looking for any kind of design – they even did my YouTube intro & ending – hit them up, they’re amazing!
Okay, Tamara – take it away!
Hi! This is Tamara again, visiting from The Workout Mama on Natalia’s wonderful site! You guy’s, are you loving her new design as much as I am? It looks awesome! Today I am sharing my tips on how you can help support your digestive system and shrink that waistline. Having defined abs is great but having a healthy gut underneath that definition is even better. Below are my 5 tips on how to have a healthy tummy from the inside out.
Drink Water. Water is pretty amazing! It flushes toxins out of vital organs, carries nutrients to cells and provides a moist environment for ear, nose and throat tissues. We lose water through breathing, perspiration, urine and bowel movements which is why it so important to stay hydrated. We have all been told to drink at least eight 8-ounce glasses of water a day. If you are like me sometimes it is hard to drink water all the time. Try infusing your water with different fruit and veggies. Some of my favorite combinations include: cucumber & mint, cucumber & basil, lemon & cucumber, and orange & lemon. Below are two special considerations to keep in mind that could factor in to your fluid intake.
Exercise: If you participate in short periods of exercise then you should increase your water consumption by 2.5 cups. Any exercise sessions over an hour is going to require more fluid and depending how intensely you are exercising may require a “sports drink” that contains sodium to replace what your body has lost. I myself prefer unflavored coconut water with an emergen-c packet added in for flavor.
Pregnant or Breastfeeding: Pregnant gals should consume eight 12-ounce glasses of water per day and after each breastfeeding session in addition to the amount of water you should already be consuming add 1 cup.
Take a Probiotic. Probiotics are “friendly bacteria” that are similar to organisms that occur naturally in the digestive tract. Certain types of probiotics have been linked to all sorts of health benefits, from helping with irritable bowel syndrome and diarrhea to boosting the immune system. You can take these “friendly bacteria” as a supplement or add them into your diet with food or drink.
Chi, Chi, Chia. Is the Chia Pet song playing in your head? As amazing as it is to watch your chia pet grow on your kitchen counter it is even more amazing the nutritional punch those little seeds possess. One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals. Fiber is great to aid in healthy digestion plus chia also contains a healthy dose of omega-3′s. You can pick up chia seeds at any health food store. Husband and I take 1 tablespoon each morning in our orange juice or dark chocolate almond milk.
Eat smart. Make sure your diet is rich in a variety of food and try to avoid eating the same meals each day. Plan your shopping list ahead of time to make sure you have lots of options for healthy meals and fruits/veggies to snack on during the week.
Exercise your whole body. Targeting just your stomach is not going to help you loose those inches. Instead increase your cardio to at least 30 minutes 5-6 times a week and add weightlifting 2-3 times a week to see results. Check out my core routine that can be added after any workout. FYI, I am a few months pregnant with Caden in this clip.
I hope you enjoyed this post. Do you have any other tips you would add? Share them with me. Check back each month for more tips on health, food, and workout ideas!
xoxo, Tamara
If you are looking for some health and fitness motivation or new mama encouragement follow The Workout Mama on bloglovin, tweet with me on twitter @theworkoutmama, or like my page on Facebook.
