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By Amy Zhang June 13, 2018 in Wellness 5 Comments

Healthy Foods That Can Make You Bloated

When thinking about how to get rid of bloat, we tend to focus on cutting out the stuff that’s obviously bad for you. Too much salt, sugar, booze – the usual culprits. I mean if something is loaded with sugar and saturated fats, you’d think it would also cause bloating, right? But did you know there are tons of healthy foods out there as well that can cause bloat? Well as it turns out, the culprit behind bloating most of the time is actually healthy food.

According to this article, bloating is caused when the small intestine can’t digest certain carbohydrates known as FODMAP (short for fermentable oligosaccharides, disaccharides, monosaccharides and polyols). Because they can’t be digested, they get passed on to the colon where they are fermented by bacteria, which then produces gas. This doesn’t necessarily mean your body is intolerant of the foods that are digested this way. However, if you experience discomfort from bloating frequently, it is something to consider.

Here is a list of common healthy foods high in FODMAP that can disrupt gut bacteria and cause bloating.

Healthy foods that may cause bloating

+ Cruciferous vegetables – these include broccoli, cauliflower, kale, cabbage, and brussels sprouts. It doesn’t mean you shouldn’t eat them – you should! They are loaded with vitamins and are so good for you. Just be sure to avoid them right before wearing a bikini or crop top.

+ Whole grains – barlery, rye, and wheat are oftentimes the culprit behind pesky bloating. Again, healthy whole grains are part of a balanced diet. However, you should consider cutting them out for a day or two if you’re trying to debloat.

+ Legumes – beans are so good for you (filled with lots of fiber and vegetarian protein!). Unfortunately, they are known for causing gas and bloating as you digest them. Watch out for lentils, beans, and chickpeas.

+ Dairy – the jury’s out on whether dairy has a place in your healthy diet or not (I try to consume in moderation), but it is known to cause bloating, especially if you are lactose intolerant. I read that a lot of models avoid dairy because it makes them bloated. I can’t imagine a life without ice cream or froyo, but if I’m really trying to flatten my stomach, I’ll skip it for a few days.

+ Fruits – yes, even some of your favorite fruits can cause bloating!! Stick to bananas and low sugar berries and pass on apples, pears, and plums.

If you’re looking to find ways to counteract bloating, a simple adjustment to your diet could do just the trick.

Add in some detoxifying spices like cayenne and turmeric to smoothies or your water bottle. These stimulate digestion and can help ease any cramping. Salt is something to look for as well because adding too much of it to any food can cause you to retain water and get that bloated feeling. And of course, there are always some easy tricks to de puff your face when you need it most!

I also want to note that not all of the foods I listed are guaranteed to cause bloating or discomfort, they just simply contain high levels of FODMAPs. Your best bet is to pay attention to how your body is reacting to what you eat and adjust from there.

Did you know healthy foods were the culprits behind bloating?

By Amy Zhang June 5, 2018 in Lifestyle, Wellness 6 Comments

Healthier Booze Choices for the Summer

Let’s face it, summers are boozy. It’s hard to avoid alcohol when the weather is warm and you’re out and about. Nothing beats rooftop happy hours, boozy brunches, and cocktails by the pool in the summer. At this point in the year, you’re probably coming out of hibernation and socializing more than ever. “Dry January” might be a thing, but it’s much harder in June! I’m sure we all worked very hard on making healthy choices in the winter (there’s that saying about how summer bodies are made in the winter?) and if the thought of undoing all of that work is concerning, don’t worry! Keep reading for easy tips to make healthier booze choices this summer.

Everyone knows alcohol = added sugar = extra calories = fat. While the healthiest option is to forgo alcohol completely, if you’re looking for a little more *balance* in your life, just keep these things in mind.

+ Limit cocktails

While cocktails are delicious, they’re filled with even more added sugar, which also makes hangovers so much worse. If I’m going to have a cocktail, I’ll have one before switching over to clear liquor or wine. My favorite – an aperol spritz!

You can always also ask the bartender to use less simple syrup / sugar in the cocktail and add soda water or extra lime/lemon to dilute the alcohol and make the cocktail “skinny.”

+ Choose low sugar mixers and liquors

What you choose to mix your liquor with matters!! Sparkling or soda water is best, if too much carbonation upsets your stomach you can always try flat water as well. If you like the taste of juice, fresh squeezed is always best. To cut down on the sugar in juice, just add a splash to sparkling water. Avoid soda and tonic water (<< major calorie bomb) if possible.

When it comes to liquor, clear alcohol tends to have the fewest amount of sugar – stick to gin, vodka, or blanco tequila (tryyy to avoid mixing alcohol!). If you’re drinking wine, try to choose a dry red or white (less sugar).

+ Alternate water

Your most responsible friend will always tell you to alternate every drink with a glass of water. This not only keeps you hydrated and helps prevent hangovers, it’s better for your body as it tries to process the liquor you just drank.

+ Be careful what you drunk eat

Despite our best intentions, sometimes ravenous hunger overcomes us after having a few drinks. If you can even attempt to make healthier choices when you drunk eat, you’ll save hundreds of calories and save your waistline in the long run.

How do you balance health and play in the summertime? xx

By Amy Zhang May 23, 2018 in Lifestyle, Wellness 4 Comments

Healthy Morning Habits Anyone Can Do

Mornings can be crazy and hectic, but they can also be the best time of day. Even if you’re not a morning person, it’s important to start your day off on the right foot. As much as I wish I was the type of person who gets it all done in the morning, the truth is I am usually running around, often chasing my dog, and trying to get to work on time. If you’re one of those people that can exercise, meditate, cook breakfast, make coffee, journal, and read all before 8am, I want to know your secrets! In the meantime, I’m starting off small with easy, healthy morning habits anyone can do (even if you hit the snooze button a few times!)

Simple, Healthy Morning Habits to Incorporate

Eat breakfast.

I neglected breakfast for the longest time – but no more! I wrote a whole post on easy + healthy breakfast ideas if you need to whip something up quickly or grab it on the go. No excuses! I find that the mornings I choose a healthy breakfast, I tend to stay fuller throughout the day and continue to make healthy choices.

Drink up.

Even if I don’t wake up hungry, I always try to immediately chug a glass of water. Warm water with lemon or a shot of apple cider vinegar is even better! It really gets things moving, if you know what I mean. I’m also a fan of green juice (more greens than fruit) if I want something on the go and light.

Set an intention for the day.

You know, like in yoga. It can be a thought, a word, a phrase, a goal – whatever it is, you’re more likely to achieve it if you vocalize it and continue to bring attention to it throughout the day. In a similar vein, rather than creating an overly aggressive to do list, write down the 3 things you absolutely must get done that day. Prioritization is key!

Exercise

I like to start my days with a workout, because usually if it doesn’t happen first thing in the morning, it won’t happen later at night. If you’re more of a night owl, lay out your clothes for the evening and pack them so you don’t have an excuse to skip when you’re tired at night.

Tell someone you love them

Text your Mom or an old friend. They’ll love hearing from you and it’ll allow you to reconnect throughout the day or later at night.

Do something that makes you happy

Treat yourself to coffee, do a face mask, wear your favorite dress. Start your day on a positive note, and the rest of the day will follow.

What do you do in the morning to start your day off on the right note? xx

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By Amy Zhang May 16, 2018 in Lifestyle, Wellness 8 Comments

Why I Did a Social Media Detox

At the beginning of this month, I made the conscious decision to do a social media detox. This meant turning off electronics, sometimes avoiding them completely, staying off my phone in social situations, taking a step back from blogging and social media. As much as I love blogging and completely respect people who make their living off of social media, it is not always for me. I find myself feeling distracted and unable to be present, which goes against the grain of the type of person I want to be.

One of my goals this year was to be more present and live in the moment, to live authentically and not always think about “work” in terms of blogging. This break came at the perfect time, I was feeling a lot of pressure personally and had to take some time to unplug from blogging and social media to focus on my job and the people in my life. To a certain extent, social media has become unavoidable in our daily lives. I can’t say I will never use social media, but I am trying to consciously “turn off” for certain hours of the day. Even though I tend to believe in “everything in moderation,” I found my social media detox to be incredibly refreshing and helpful.

Here’s why I did a social media detox – and how it helped

Comparison is the thief of joy.

We hear this all the time, but it’s really so true. We all are victims of this mentality, even when we try our hardest not to get caught up in social media. Sometimes ignorance is bliss – you can’t feel like you’re missing out on something if you don’t know it’s happening. Doing this that help you limit the amount of time you compare yourself to others is so, so important.

Living in the moment.

I really wanted to spend more time with my friends and loved ones and be present – not every moment needs to be documented, even if the memories are precious down the line. It’s a balance that needs to be found, and one that is different for everyone, but it was really important for me to focus on what I was doing in the moment and not always have a million things racing through my head. I took a trip to Carmel with some of my closest friends from college a few weeks ago, and we had practically no cell phone service during the day when we went hiking in Big Sur – it felt so good to be outside and off of our phones.

Simplifying my daily routine.

I’m a huge believer in doing one thing and doing it well – after all, the way you do one thing is the way you do everything. Rather than spread yourself too thin, sometimes you have to take a step back and focus on one important task at a time in order to do it well. Sometimes, doing nothing is the exact thing you need to reset.

Coming back better than ever.

Just as your body needs a rest day from working out, your mind needs rest from time to time as well. More often than not, you’ll come back stronger and better than ever. I feel like I’m thinking more clearly now and have more motivation. Needless to say, the creative juices are flowing again.

What are your thoughts on social media detoxes?

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By Amy Zhang April 2, 2018 in Lifestyle, Wellness 6 Comments

Easy, Healthy Weekday Breakfast Options

BREAKFAST and I have a complicated relationship.

For a long time, I never ate breakfast during the week. I used every excuse under the sun: I was too busy in the morning, I wasn’t hungry right when I woke up, I might as well save the calories for later in the day.

Then I learned about intermittent fasting, and I thought: “This is perfect. It totally fits into my eating philosophy and works with my lifestyle.” SO I would eat dinner after work and wouldn’t eat my first meal until lunchtime the next day. Nothing against intermittent fasting (I think it can totally work, and I had a great experience doing it), but I have grown to LOVE breakfast.

These days I need breakfast.

The reason for my complete 180 is simple – I tend to workout in the mornings, so I want to quickly refuel my body afterward (especially after an intense HIIT class!). The problem is, life still gets in the way / I’m not always as prepared as I would like, so I still end up skipping breakfast from time to time, despite my best intentions. I am really working on this because I truly believe breakfast is an important meal, especially if you’re a morning person/exercise in the morning like me! That’s why I am all about the EASY grab and go breakfast options for the weekdays. Between a couple go-to meals I can make in advance and grab on my way out the door, or options I can pick up on my way to the office, there are now zero excuses for me not to eat breakfast.

Why breakfast matters

Arguments in favor of breakfast and why it’s the most important meal of the day:

+ It gets your metabolism going.

+ Breakfast stabilizes blood sugar levels and prevents your body from going into holding onto fat in starvation mode.

+ Eating a satisfying and well balanced breakfast can help counter cravings and overeating later in the day.

+ Starting the day off on a healthy note encourages healthier choices throughout the day.

+ Breakfast can help improve focus and mental acuity – a must if you’re in school or have a long day of work ahead of you.

Easy breakfast options to make at home

+ Eggs. If you’re not vegan, eggs should be one of your go to sources of fuel and protein in the morning. In my opinion, eggs are basically a perfect food. One large egg packs 7 grams of protein and only 80 calories. Don’t skip the yolk, either – it’s full of heart healthy fats. They’re also easy on your wallet if you are trying to watch your budget. If I have time in the morning I like to make two soft scrambled eggs and eat them with toast and avocado. If I’m in a rush, I’ll make soft boiled eggs in advance and pack a couple to take with me to work. They make great afternoon snacks too and help fight any cravings for junk food you might have.

+ Oatmeal. Oatmeal for breakfast doesn’t have to be boring! I ate overnight oats for breakfast almost every single morning for over a year! Oats are a great source of complex carbohydrates to give your body the energy it needs to get going in the morning. If I’m eating at home, I’ll take the time to make steel cut oats with almond milk over the stove and mix in almond butter and berries for a “healthy PB&J oatmeal.” If you need something faster, make overnight oats! These can be made the night before and are a perfect grab and go option.

Easy Overnight Oats:

1/2 cup oats
3/4 – 1 cup milk (I prefer almond milk)

Mix together and keep in a covered container in fridge overnight. In the morning, add whatever mix-ins you like – nut butters, banana, fresh or frozen berries, chia seeds, hemp seeds, greek yogurt, any sweetener you prefer. The combinations are endless!

+ Smoothies – the definition of a grab and go breakfast. If you’re super pressed for time, you can even freeze Ziploc bags with ingredients for a single smoothie. Then blend them in the morning before you head out of the house. I make different kinds of smoothies depending on my own, but here is one of my go-to protein smoothies that I love to make after an early morning workout.

+ Toast – I keep a loaf of Ezekiel bread in the freezer at home and at my office so I can make toast whenever the mood strikes. If I’m feeling savory, I’ll make my own avocado toast with sea salt, lemon juice, and chili flakes. When I want something sweet, I go for almond butter with banana and honey OR almond butter and natural jam. It never gets old!

Easy breakfast options to pick up

If you’re REALLY short on time or just do not feel like making breakfast (this happens at least 1x a week), a quick trip to the grocery store or your local Starbucks can make your morning. Some of my favorite picks:

+ Individual servings of Greek Yogurt

+ Pre-made juice or smoothies

+ Berries

+ Banana or apple with almond butter

+ Sous vide egg bites at Starbucks

+ Starbucks oatmeal

+ Starbucks egg white breakfast sandwiches and wraps (sometimes I’ll remove half the bread if I’m not feeling the carbs)

Luckily in LA, there are so many easy + healthy options I can pick up on my way to the office! My favorites are Erewhon, Whole Foods, and Earthbar, but you can never go wrong with Starbucks! (+ you can find Starbucks just about anywhere in the world).

So there you have it – absolutely zero reasons to skip breakfast! You can start your day off on the right foot without spending tons of time in the kitchen. Making breakfast a priority can be super easy – it just takes a little preparation and planning ahead! What are your favorite easy + healthy breakfasts?