KinkyShea’s Health and Fitness Tip of the Week

Hazelnuts add a warm flavor to green beans. Although the original recipe calls for regular bacon, I like to modify it a bit substituting turkey bacon for regular pork bacon. Turkey bacon tends to be leaner, lower in fat, calories and sodium, thus making it a better choice. The original recipe does call for extra salt but this too can be optional.

Nutrition Profile: Diabetes appropriate, low calorie, low cholesterol, low saturated fat, low sodium, heart healthy, healthy weight, high fiber, gluten free.
Servings: 4 servings, ¾ cup each

Ingredients:

1 teaspoon extra virgin olive oil
1 large shallot, minced
1 pound fresh green beans, trimmed
½ cup water
2 sliced bacon (or turkey bacon), cooked and crumbled
2 tablespoons chopped toasted hazelnuts (see Step 1)
¼ teaspoon salt (optional)

Directions:

1.Toast nuts in a small dry skillet over medium-low heat, stirring constantly until fragrant and lightly browned, about 3 to 5 minutes. Remove from heat and set aside. Nuts can be chopped before or after toasting.

2. Heat oil in a large skillet over medium-high heat. Add shallot and cook, stirring until stirring to brown, about 30 seconds to 1 minute. Add green beans and cook, stirring often, until seared in spots, about 2 to 3 minutes. Add water, cover and reduce heat to medium and cook, stirring occasionally. Cook about 3 minutes for tender-crisp beans or 6 minutes for tender beans. Remove from heat and stir in bacon, hazelnuts and salt (optional).

Nutrition (Per Serving): 100 calories; 5 g fat (1g sat, 3 g mono); 3 mg cholesterol; 12 g carbohydrates; 5 g protein; 4 g fiber; 226 mg sodium; 305 potassium.

Question: What are some good ways to combat bloating and weight gain or lack of weight loss during your period? I hate this time of the month any way but when I’m trying to lose weight its even worse. Any suggestions? I always drink a lot of water, in the mounts I should get. I also drink lots of tea, green and others. Lemon water as well. Thanks for anything you’ve got that I’m not already doing!

Answer: A number of women suffer from complications before and during periods. Weight gain and bloating are most common complaints thanks to hormones. Weight gain or lack of weight loss is not a very serious issue and at the same time it’s usually not difficult to get rid of the weight gain. However, there are steps that can be taken to minimize the effects. The first step in minimizing this issue is to identify some of the causes of weight gain during your period. Weight gain during periods is very common and is often due to water retention, or fluid retention. This, as we all know, is due to lovely little things in our bodies called hormones. Bloating is another factor in weight gain during periods. Menstrual bloating is often due to gas accumulation in the intestines.

Over eating can be another cause of weight gain during your period. Some women tend to over eat during periods, mostly due to a rise in metabolism levels (metabolism meaning the sum of all the chemical reactions in the body). Usually, women consume about 100 to 200 more calories during their periods than normal. Many women will notice food cravings, like chocolate, before and/or during their period. These cravings normally don’t last and usually go away on their own.

If you’re being pounded by food cravings, its important to make sure you’re eating healthy and sumptuous meals. Eating small meals at regular intervals help to curb food cravings. Experts recommend a diet rich in complex carbohydrates, lean protein and fiber. Fiber will also help battle bloating, so think about taking in more high fiber foods (whole grains, lentils, fruits and veggies). Also, staying regular with your physical activity routine also helps to limit the amount of weight gained during your period. Some women take a bit of a break from their fitness routine during their period which can be counter-productive.

Although it’s hard to completely eliminate water retention and bloating during the time of a period you can take steps to help minimize it. It’s also important to remember not let this frustrate you. I realize this is easier said than done but we must keep things in perspective. Weight gain is typical, with the average gain being between 1 and 5 pounds. Women often times see their progress in weight loss come to a stand still at this time as well. Some women will experience this and some won’t depending on their bodies. Again this is normal and will go away once you’re done with your menstrual cycle without effecting your weight loss goals in the long run. So keep chipping away at your goals and stay positive. Mother nature may throw us a curve ball but it doesn’t mean we still can’t hit a home-run!

Until next week…

KinkySheaPT