Sheryl Jesin


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Managing bloating

As a coach I’m always sharing before and after pics….I’ve shared lots of my own over the last 3 years and I’ve shared many transformations of my clients.  They usually are the result of at least 3 weeks of consistent work with an exercise program and a nutrition plan.

This before and after picture is a little different!

The before was taken after a night out with friends.  We went out to a local Italian restaurant, we had a late dinner, and I consumed things that I normally wouldn’t eat on a regular basis such as pizza, bread, drinks and desserts.   It was a fun night and I don’t regret what I ate and drank….but I did pay for it later that evening.

I was SO bloated!  My stomach looked like I was 6 months pregnant and it felt so yucky.  I couldn’t wait to get home and change out of my jeans!

That night made me really think about bloating, what causes it in my body, and how to prevent it.

I’m going to share a bit about how my body reacts to certain things.  I’ve discovered this over trial and error over the last few years.  Everyone is different, of course, so if you deal with bloating I think it is extremely important to listen to your body.  Our bodies tell us so much if we take the time to pay attention and listen.  Most of the time we ignore the signals our bodies give us, and then we pay for that by feeling lousy.  I know my body gives me signals that are loud and clear and I’m going to share some of them in this blog post.

Methods I use to prevent bloating:

  1.  Avoid foods that cause bloating – For me personally, grains, dairy and sugar all contribute to bloating.  I feel better when I avoid all three of these things.  I have discovered that my body handles grains better when they are sprouted – such as in sprouted grain bread.  My body also does better with spelt rather than traditional wheat, as spelt is easier to digest.  My body also prefers grains without gluten, such as oats.  I do better when I have grains in very small amounts.   My body also does not love dairy.  Again, I can have it in small amounts every now and then, but in large amounts it bloats me.  I prefer goat or sheep’s milk cheese to cow’s milk cheese.  I also prefer to consume dairy in the form of yogurt or cheese rather than straight up milk, as I find it easier to digest.  Sugar is another one…it’s ok in small amounts but when I have too much – it leads to severe bloating and gas!  I’m not going to fully give up these things forever, but I am mindful as to how they make me feel and I try to minimize the amounts of each that I have.
  2. Avoid clothing that cause bloating – I have noticed that when I wear tight jeans and sit a lot, especially after a meal, I become quite bloated.   Upon doing some research on Google, I’ve discovered that this is a real thing!  When we wear tight clothing around our abdomen, it can make it more difficult for gas to pass along normally and this can lead to bloating.   This can also happen with Spanx, which is kind of ironic.  We wear Spanx to hold things in, but they can cause a lot of bloating!  I discovered this first hand when I wore Spanx a few weeks ago under a tight dress.  I could not wait to get home and take them off!
  3. Avoid stress – Yes, I know this is easier said than done!  However, stress seriously affects our body’s ability to digest food.  When we eat on the run or when we feel anxious, our bodies product the stress hormones cortisol and adrenaline, and these both inhibit the working of our digestive system.  This can definitely cause bloating.  I’ve noticed that when I am stressed or eating quickly, I feel more bloated, no matter what I am eating.  I make an effort to sit down when I am eating, slow down, and chew well.
  4. Drink more water, but not too much at once – Did you know that dehydration can cause bloating?  When we don’t drink enough water, our bodies start to fear that there is a shortage, and we retain water.  I feel best when I drink small amounts of water throughout the day.  If I drink too much at once that also can lead to bloating, since our bodies cannot absorb large amounts of water all at once.
  5. Stop eating after dinner and eat dinner early – We usually eat dinner in our house at around 5:30 pm, and I usually do not eat after 7pm.   Why?  Because my body needs time to properly digest everything before I go to sleep!  When I stop eating early, I feel so much less bloated and my food is digested better.  When I eat after dinner, it pretty much always leads to bloating and feeling yucky the next morning.
  6. Replace after dinner eating with tea – If you are used to eating after dinner, it can be hard to stop this habit.  For me, I have replaced the habit of eating with the habit of drinking tea!  I love making my own teas with ginger, turmeric and lemon.  I find that these three things greatly reduce bloating as they all have an anti-inflammatory effect.  Having tea after the kids go to sleep is a very relaxing habit and something that I have grown to love!

If you suffer from bloating, I hope that these tips can help you.  Remember to pay attention to your own body.  If you feel bloated, write down what you have eaten, how you felt and what you were wearing.  Over time you will start to recognize patterns and trends, and you will learn to discover how your body reacts to different foods, to different clothing and to stress.

If you need some helping tweaking your nutrition and finding what foods work for you, join our next 21 day health and wellness challenge group starting on April 10th!  In this group we will work out daily at home for 30 mins, create customized meal plans that work for our bodies, and focus on ways to de-stress and relax.  For more info, please send me a message via Facebook or email me at sheryl@ikor.com. 


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Recipe – Bieler’s Broth

Not sure if you experience this too, but I find that summer can be a harder time to eat healthy and stay on track with my nutrition. There are always lots of parties and events, trips to the ice cream store, and barbecues.  The weather is nicer and the days are longer and that means I’m spending more time outside and less time cooking.  All of these things are very fun, but they can also lead to unwanted weight gain and stomach distress for me (meaning horrible bloating, gas and IBS.  My apologies if that is TMI!). 

I came across this recipe for a healing vegetable soup a few weeks ago.  I saw it on Facebook and then a friend told me she made it and loved it.  

I gathered up the simple ingredients on the weekend and made my first batch. 

I will admit that I was unsure of how would taste as the ingredient list was rather simple.   However, I was pleasantly surprised.  It was quite easy to make the soup and the end product was delicious.  

It is a really easy way to get in a few servings of vegetables.  You can cook up a batch on the weekend and enjoy it all week long.  

The soup is rich in vitamins and minerals and is very easy to digest.  It is healing to the gut and can be the perfect way to soothe your stomach after indulging too much at a summer event.  

Even my kids liked it, so that means it must actually taste good 😊

BIELER’S BROTH

from Nourishing Traditions

Ingredients

4 medium zucchini squash, chopped

1 pound green beans, trimmed

2 sticks celery, chopped

1 bunch parsley, stems removed and leaves chopped roughly

filtered water

good quality sea salt

Directions

Combine all vegetables and herbs in a Dutch oven covered with water. Bring to a boil, skim any foam that comes to the top, and reduce heat to low. Simmer for 15-20 minutes, until veggies are soft but not overlooked.  Puree in a blender and add sea salt to taste.


If you are struggling with your nutrition, I’d love to help you.  Let’s keep each other accountable this summer.  I’m doing another round of the 21 Day Fix starting Monday, July 4th and I’d love for you to join me and a group of amazing women who are all on a mission to feel their best!  Work out at home for 30 mins and day, eat clean, and nourish your mind, body and soul.  Email me at sheryl@ikor.com or send me a PM via Facebook or Instagram.  Can’t wait to hear from you!

http://www.facebook.com/sheryljesinfitness

Instagram and Snapchat – @sheryljesin


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Kale salad with tahini dressing

It has been a while since I last posted!

Things I have been busy with – LIFE!  Things I have not been busy with – my blog.

I really want to blog more.  If you want me to blog more, please comment below or like this post.  It really gives me the motivation to be consistent with my writing, and lets me know that there are people out there interested in what I write.  Thanks readers for following me, and sticking with me, even when my posts are inconsistent.

Today I have for you a recipe.  It is quick, easy, healthy and delicious!

Here it goes:

RECIPE – KALE SALAD WITH TAHINI DRESSING – vegan, gluten free

Ingredients:

Salad:

1 head of organic kale

1 green apple

1 orange pepper

2 green onions

Dressing:

1/2 cup lemon juice

1/3 cup olive oil

2 tbsp tahini

2 tbsp tamari sauce

1-2 cloves of garlic

2 tbsp raw honey, or maple syrup if you want to be completely vegan

Directions:

1.  Wash and dry kale, remove middle rib.  Stack 5 kale leaves together, roll into a tight cylinder.  Slice into thin strips.  Repeat with the remaining kale, and transfer to a large bowl.  Sprinkle with a bit of sea salt (approx 1/4 tsp).    Massage kale and sea salt together until kale leaves are softened.

2.  Blend all ingredients for salad dressing together in a blender.

3.  Pour dressing over kale mixture, mix well.  Let it sit in the fridge for an hour or two before serving so that flavours have a chance to develop.

4.  Enjoy!

Kale Salad


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Recipe – Vegan Gluten Free Crustless Pumpkin Pie

A few weeks ago it was American Thanksgiving, and I kept seeing pumpkin recipes popping up all over the internet. Pumpkin oatmeal, pumpkin lattes, pumpkin muffins and so on and so forth. When I was at Whole Foods last week, I spotted cans of organic pumpkin on sale. I decided to pick up a few, and experimented with a pumpkin pie recipe.

While pumpkins are best known for their decorative purposes at Halloween, they are a surprisingly super source of nutrition. Pumpkins are high in carotenoids, vitamin A, vitamin C and fibre. Did you know that pumpkin flesh contains L-tryptophan, a chemical compound that triggers feelings of well-being and happiness?

The next time you are at your local grocery store, pick up a can of pumpkin puree, and make this recipe. It is a dessert you can feel good about eating.

Recipe – Crustless Pumpkin Pie – Vegan, gluten free, soy free

Ingredients:

2 tsp cinammon

1 tsp. dried ginger

1/2 tsp. sea salt

1/3 cup oat flour

2 tbsp corn starch

1 – 15 oz can of pumpkin puree

1 cup coconut milk (I mostly used the solidified cream from the top, with a little bit of the liquid)

1/2 cup maple syrup

Method:

  1. Preheat oven to 400 degrees F.
  2. In a medium bowl, mix together cinammon, ginger, sea salt, oat flour and corn starch.
  3. In a separate bowl, mix together pumpkin puree, coconut milk, and maple syrup.
  4. Add wet ingredients to dry, and mix well. Ensure all lumps are gone.
  5. Pour into an 11 inch glass pie plate.
  6. Bake for 35 mins.
  7. Remove from oven. Middle of the pie should be set.
  8. Cool on wire rack.

I served this pie topped with a bit of coconut cream, drizzled with maple syrup, and dusted with cinnamon. It was a hit with everyone in the family, including the kids.

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A Whole Foods Lunch

I have been doing a lot of our grocery shopping lately at Whole Foods. It may be more expensive than other grocery stores, but the produce is so much fresher – especially the organic items. I don’t know of another grocery store that consistently has fresh organic kale week after week. If it exists, please let me know. We also buy little to no meat on a weekly basis, and that saves a lot of money on the grocery bill.

When I’m at Whole Foods, I sometimes treat myself to lunch at their salad bar. It truly is outstanding. Today I had a selection of vegan and gluten-free items. My lunch consisted of curried chickpeas, quinoa with sweet potato and spinach, steamed kale, raw kale salad with beets, coleslaw, and a salad made from cauliflower, broccoli and carrots.

Benjamin and I shared this when we came home from the store. I think he loves their salad bar as much as I do. It was good till the last drop.

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Happy birthday to me

Another birthday has come and gone.

This year, the celebration began with an early morning run on a cold and crisp day.

We ended the day with some delicious, gluten free vegan cupcakes.

And what happened in between the beginning and the end? A lovely day spent with my husband and kids. Who could for anything more?

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Gluten free, dairy free, soy free banana chocolate chip muffins

I love baking healthy muffins, because they are such a quick and portable breakfast or snack.  I’ve been experimenting with gluten free versions for a while now.  Some are a real flop, and only I end up eating them.   Others are decent, and Benjamin and I will eat them.  I know that they are good when Dylan and Jake say that they like them.

My latest version of a banana muffin was a hit with everyone in the family.   I hope you try this recipe.  Let me know what you think!

Recipe – Banana Chocolate Chip Muffins – gluten free, dairy free, soy free (can be vegan)

Recipe modified from Smitten Kitchen’s Crackly Banana Bread

Ingredients

3 large over ripe bananas

1 large organic egg (for vegan version, substitute 1 tbsp flax meal + 3 tbsp water)

1/3 cup virgin coconut oil, or olive oil

1/3 cup maple syrup

1 tsp vanilla extract

1 tsp baking soda

1 tsp baking powder

1/8 tsp sea salt

1 tsp ground cinnamon

3/4 cup oat flour

1/2 cup brown rice flour

1/4 cup buckwheat flour

1/4 cup chocolate chips

Directions

Preheat oven to 350 degrees.

Mix wet ingredients in Vitamix until smooth (bananas, egg, coconut oil, maple syrup, vanilla).  [If you don’t have a Vitamix, you can mash the banana by hand with a fork, and mix well with other wet ingredients.]

Mix baking soda, baking powder, salt, cinnamon, flours, and chocolate chips in a large bowl.  Pour in wet mixture.  Mix until combined.

Grease muffin tins well with grapeseed oil.  Pour in mixture to fill cups.  This recipe makes 12 muffins.

Bake until golden brown, approximately 20 to 25 minutes.

I think that these muffins are the most delicious warm from the oven, especially when the chocolate chips are melty and gooey – I devoured a few of these right after I made them.  These will keep well in an airtight container for 3-5 days (if they last that long!)