Muscle & Fitness Hers South Africa – July-August 2019

STEALTHFIBRE

Fibrehasnumerous

benefits,butinsomepeople

itcanalsocausegasand

bloating—especiallywhen

youdon’tknowhowmuch

youareeating.Ingredients

likeinulinandchicoryroot

fibreareoftenaddedto

foodslikeenergybarsand

drinksasawaytoboost

fibreintake.“Thesewould

belistedasfibre,andthen

togetnetcarbsthefibreis

subtractedfromtotal

carbs”,explainsMaryann

Walsh,aUS-based

nutritionist.

SUGARALCOHOLS

Alsoknownaspolyols,

thesesweetenersare

popularsugarsubstitutes.

Theplus:Theyhaveathird

tohalfofthecaloriesas

regularsugarandwon’t

causeasuddenspikein

bloodsugarlevels.However,

theyalsofrequentlycan

causebloatingand

diarrhoea,especiallywhen

eateninexcess.Lookfor

sugaralcoholsxylitol,

sorbitol,mannitol,orother

ingredientsthatendin“ol”

underthecarbsectionof

nutritionlabels,saysWalsh.

PROTEINSHAKES

Alsosometimesloadedwith

sugaralcohols,protein

shakescancausebloat.

Thosewhomaybelactose

intolerantcanalsodevelop

discomfortfromconsuming

wheyprotein.Buteven

vegetarianproteinsources

likebeans,soy,andlentils

cancreatebloataswell.

CARBONATEDDRINKS

Carbonatedbeverages

containhighamountsof

carbondioxide.When

largeamountsofthe

gasgettrappedinyour

digestivesystem,itcan

causecrampsandbloating.

Abetterbet:Optforplainor

fruit-infusedwaterinstead.

Low Plank

WithElbowStrike

Begin in a plank position,

forearms on floor and feet

hip-distance apart (A). Rotate

torso toward ceiling into a side

plank, keeping spine straight.

Perform a small, strong elbow

strike with a closed fist (B),

then return to front plank;

switch sides and repeat.

Circular Sit-up With

Uppercut(NOTSHOWN)

Lie face-up on floor, knees

bent. Bringing fists near face,

sit up; as you come up, do an

uppercut with the right arm.

Alternate sides each time you

come up.

Alternating Bridge

WithKick(NOTSHOWN)

Lie face-up on floor with

arms by sides, palms facing

down, knees bent, and feet on

floor. Lift hips toward ceiling,

squeezing glutes, then extend

right leg, kicking heel up and

out 45 degrees to floor. Slowly

lower; switch sides and repeat.

4 SURPRISING CAUSES OF BELLY BLOAT

Want to feel even more confi dent when you slip into that swimsuit next summer? Capitalise

on all your hard work by steering clear of these foods or ingredients.

TOP BY SPIRITUAL GANGSTER

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(^) 2019 JUL/AUG | M&F HERS | 65