Has Travelling Left You Feeling Bloated? Chris Powell Explains Why

Do you ever notice if your hands or feet are bloated after a long airplane flight or road trip? It can make wearing rings uncomfortable to near impossible! Chris Powell discusses in his weekly video blog on Reshape The Nation how travelling can cause water retention bloat in your limbs, and how to prevent it.

No, you didn’t just gain weight in your extremities all of the sudden, it’s water or fluid retention. Water retention is actually an excessive build up of fluid in the circulatory system, body tissues, or cavities in the body. Under normal circumstances, our bodies are in homeostasis, where it self-regulates and balances water levels. When forces beyond the bodies control affect areas where fluids travel, as with the capillaries and blood vessels, the fluids can get stuck in the tissue spaces between cells, creating excess bloat (water retention). This happens when there are capillary pressure changes, travelling by airplane is a common cause.

Another cause of water or fluid retention is dehydration. A lot of people forget to drink the amount of water they need when they’re travelling, which only adds to the bloat in the hands and feet. Remember to bring or drink as much, if not more water than you normally would to stay hydrated. The more hydrated you are, the less bloated you are, and the more apt you are to frequent the restroom (take an aisle seat if you can)

A Multitude of Multi-vitamins

Like myself, you have probably wandered down the grocery store and drug store aisles, trying to read the fine print on the multi-vitamin bottles in order to discern which one to purchase. Should you get one specifically formulated to whether you are male or female? Liquid, gummy, or pill form? Beneficial or not? These are all good questions and concerns, especially when you may not be getting the nutrients you need from diet alone.

As Chris Powell explains about protein powder, the type or exact brand isn’t as necessary as the fact that you should be including it in your daily routine. The truth of the matter is; most people don’t get all the vitamins and minerals they need from their respective diets alone. The vehicle or way in which you get those vitamins delivered to the system they help is less important than needing to take them on a daily basis. Even on a really clean diet, like in Reshape the Nation, it’s important to supplement for things that you may not be getting regularly; vitamin B12 if you’re vegetarian like myself, vitamin D, A, C, and folic acid are all nutrients that get overlooked easily.

I’ve also found that when I forget to take my liquid multivitamin, I crave junk food. It could be psychosomatic, but, it can kind of make sense.  If you are lacking a nutrient in your diet, you are sure to crave something containing that nutrient, or one like it, at some point. Taking care of this issue before it becomes a real “issue”, can be beneficial for the long-term success of your health.

Watch the video Chris Powell filmed discussing vitamins, and cycling between different brands.

Multi-Tasking and Weight Loss

You may have heard the tip: “Do not snack in front of the television,” and although while on Reshape, you’re not technically “snacking”, just eating while watching TV can be a hindrance to your success. In-fact, attempting to eat while doing anything else will make it harder to lose weight in the long haul. When you are not focused on your meal while you are eating it, you won’t be able to ‘hear’ your body’s ability to tell you when you’re full.

As Chris Powell has taught us when and what to eat, the place or area that you eat can be important as well. For example, if you eat your meals while you are working at your desk, you aren’t focused on the present meal at hand, which can cause you to feel unsatisfied, making you want to nibble on something soon after. And just the same, if you eat while watching your favorite TV show, you’re most likely engrossed in the program, unaware of your immediate surroundings. And when you are not aware of what you are putting in your mouth, being unaware can ultimately result in consuming a lot more calories than you originally planned.

When you prepare your meals on Reshape the Nation, you’re probably focused on the task at hand, and when you are focused on a single task, you get it done better and with more efficiency. Have you ever noticed that when you multi-task, the quality of results are completely different than when you focus on one task at a time? The saying: “Jack of all trades, ace of none” is a good way to express the act of attempting to multi-task.

You probably multi-task in many areas of your life, but when it comes to healthy eating, focusing on the single task at hand, your meal for example, can be a helpful tool for weight loss success.

Be present and enjoy the nourishment you prepare for yourself, you’ll appreciate the long-term weight loss success even more than you already do!

Guilt Perpetuates the Growth of a Gut

The next time you eat something that makes you experience guilt, think about this: The feeling of guilt raises the stress hormone cortisol throughout your body. When your body is flooded with cortisol, your brain thinks that there’s an emergency, causing it to hold hostage all the calories it can, just in case you don’t have any for a while.The next time you eat something that makes you experience guilt, think about this: The feeling of guilt raises the stress hormone cortisol throughout your body. When your body is flooded with cortisol, your brain thinks that there’s an emergency, causing it to hold hostage all the calories it can, just in case you don’t have any for a while or are starving. When your body experiences stress and your cortisol levels rise, your heart beats faster which causes strain to your heart as well. Depending on how your body reacts to stress as an individual will depend on how long it takes your body to recover from the stress or trauma. When you experience the feeling of guilt, you stress your glands, heart, and systems.

Extreme bouts of guilt can cause stress to parts of your body that you don’t even “feel” necessarily. Like the effects on your glandular system. Too much stress to your thyroid or adrenal glands can cause long-term damage, making their response times to handle stress longer and longer, wearing them out. When the glandular systems are worn out, they work less, and in turn, give you health problems beyond your scope of comfort.

Please make sure that if you have feelings of guilt when you on Reshape or any other health plan, that you manage your stress well, so it doesn’t take its toll on your body, making it seem an impossibility to lose any weight.

Some ways to manage stress: (as borrowed from www.medic8.com)

• Relax. It’s important to unwind. Each person has her own way to relax. Some ways include deep breathing, yoga, meditation, and massage therapy. If you can’t do these things, take a few minutes to sit, listen to soothing music, or read a book.
• Make time for yourself. It’s important to care for yourself. Think of this as an order from your doctor, so you don’t feel guilty! No matter how busy you are, you can try to set aside at least 15 minutes each day in your schedule to do something for yourself, like taking a bubble bath, going for a walk, or calling a friend.
• Sleep. Sleeping is a great way to help both your body and mind. Your stress could get worse if you don’t get enough sleep. You also can’t fight off sickness as well when you sleep poorly. With enough sleep, you can tackle your problems better and lower your risk for illness. Try to get seven to nine hours of sleep every night.
• Eat right. Try to fuel up with fruits, vegetables, and proteins. Good sources of protein can be peanut butter, chicken, or tuna salad. Eat whole-grains, such as wheat breads and wheat crackers. Don’t be fooled by the jolt you get from caffeine or sugar. Your energy will wear off.
• Get moving. Believe it or not, getting physical activity not only helps relieve your tense muscles, but helps your mood too! Your body makes certain chemicals, called endorphins, before and after you work out. They relieve stress and improve your mood.
• Talk to friends. Talk to your friends to help you work through your stress. Friends are good listeners. Finding someone who will let you talk freely about your problems and feelings without judging you does a world of good. It also helps to hear a different point of view. Friends will remind you that you’re not alone.
• Get help from a professional if you need it. Talk to a therapist. A therapist can help you work through stress and find better ways to deal with problems. For more serious stress related disorders, like PTSD, therapy can be helpful. There also are medications that can help ease symptoms of depression and anxiety and help promote sleep.
• Compromise. Sometimes, it’s not always worth the stress to argue. Give in once in awhile.
• Write down your thoughts. Have you ever typed an email to a friend about your lousy day and felt better afterward? Why not grab a pen and paper and write down what’s going on in your life! Keeping a journal can be a great way to get things off your chest and work through issues. Later, you can go back and read through your journal and see how you’ve made progress!
• Help others. Helping someone else can help you. Help your neighbor, or volunteer in your community.
• Get a hobby. Find something you enjoy. Make sure to give yourself time to explore your interests.
• Set limits. When it comes to things like work and family, figure out what you can really do. There are only so many hours in the day. Set limits with yourself and others. Don’t be afraid to say NO to requests for your time and energy.
• Plan your time. Think ahead about how you’re going to spend your time. Write a to-do list. Figure out what’s most important to do.
• Don’t deal with stress in unhealthy ways. This includes drinking too much alcohol, using drugs, smoking, or overeating.

Healthy Lifestyles are a Choice – New Video by Chris

What keeps Chris or others motivated on Reshape? It’s purely a case by case answer; it’s different for every individual who is motivated to do anything at all! What motivates me may not motivate you.. Watch Chris Powell’s video blog on the topic of Motivation.

Chris recommends doing little things like cutting out a picture of a goal and posting it around the house in conspicuous places to remind and motivate you.
Why not perform a cost benefit analysis of your old way of life against the new Reshape way of life. Make a list of the pros and cons of each, and weight them against one another.

I think you’ll see that the benefits of time and energy spent from will power and prepping your own food will outweigh the fleeting satisfaction that comes with the convenience of unhealthy pre-packaged foods. In the event that you don’t think the benefits of the Reshape way of life outweigh old habits and an unhealthy lifestyle, then go back to what you know. No one is keeping you healthy against your will, that’s the beauty of your health…it’s a choice, it’s all a choice, YOU get to choose!

At Least You Have Your Health

Amongst the financial health that we are all experiencing, the tightness of our wallets and the like, the one thing that we can feel good about during this time is the tightness of our pants, or lack thereof.  Concentrating on your own personal health and well-being is a nice departure to the loss of jobs, healthcare, and over-all feeling of our everyday experience.

What do they say? Oh yes, I remember: “At least you have your health…”

Yes, this is true, although I think that statement is often used to try and make someone feel better about a situation they’re in. Even though those words don’t necessarily mean much in the face of adversity at the very moment it’s said, it will ring true in hindsight.

Think about all of the things that you own and the people you love… Got it? Now think about what can be taken or removed from your life…That’s just about everything, isn’t it? There is one thing that cannot be “taken” from you, your health. It is just one of those things that you can own, embody, and resemble; it’s something that only depends on you and you alone.

It’s actually a double-edged sword, your health. You can feel great and proud when it’s good, like you’re king of the world! Then there’s the mirrored opposite, the failure or decline of your health, thus resembling your nemesis (the one who keeps you up at night). Yet when you have your health, it seems like everything else in your life is going well too, like a domino effect. Though I’m not sure which came first, the feeling good, or the health wellness? Which came first, the chicken or the egg?

Chris Powell, trainer and Reshape the Nation guru, always keeps a positive outlook when he’s helping any number of people gain control of their life and health with diet and movement. The theory is, when you exude a positive attitude and outlook in the face of a tumultuous front, the expected reaction is as equally positive.

Take your good health and outlook wherever you go and express it in front of anyone you encounter. The more you embody that good health and positive outlook, the better your health and outlook will be.

What to Expect in Your Newer Self

A Reshaper recently wrote an email to David Smith inquiring about an area of her body she didn’t have much experience with until she 70lbs. This is her email:

I just wanted to thank you for the inspiration you have provided. I also wanted to ask, if I may, about an issue with sitting after weight loss. I’m finding it harder and harder to sit on firm surfaces because I don’t have the padding I did 70 pounds ago. Will this go away when I lose more weight, or will muscle eventually take over?

David Smith from Reshape The Nation replied:

When we lose weight, we start to discover areas of our body we haven’t seen in awhile such as our hip bones, ribs, or collar bone. I remember when I first discovered my hip bones, I was having everyone feel them. As for sitting, I would recommend doing a posterior exercise, like some hamstring bridge ups.
Lay on your back with your feet flat on the ground.
Then lift your butt of the ground.
Do this 15-25 times for 3-5 sets, waiting I minute in between sets.
The hamstring muscles are a group that we tend to forget about a lot in this day and age, even though it’s quite a large muscle group.

Thank you Reshapers for your questions! Keep inspiring, motivating, and showing the world what you’re made of!!

Got Blisters Here, There, and Everywhere?

Ouch! You know the feeling of walking for a mile or so, maybe it’s muggy outside, and with each step, there’s a blister on your heel growing ever larger, taking over your thoughts and your every action?!? (Maybe that was a little dramatic)… But if you like to walk as part of your daily movement, you know the feeling of having blisters, and you know that they hurt! What are you supposed to do, not walk? (Not an option Reshapers!)

Watch Chris Powell’s video from this morning, he’ll give you the solution for those awful blisters…The secret? Moleskin! Sounds strange I know; what I think of when I hear the word ‘moleskin’ are those amazing journals that I keep collecting, they are called ‘moleskins’ too!
In all seriousness though, blisters are a by-product of walking and other activities that you do when you’re wearing tennis shoes…If you are most likely going to get blisters anyhow, you might as well learn how to best deal with them so that you are not completely debilitated and helpless. Chris Powell shows you how to use the moleskin to treat your blisters. I hope it helps, at the very least, you say “ouch” less often.

The Importance of Clean Eating

Many of you have been doing Reshape the Nation for a while now, making it a part of your daily routine.. But what happens when that routine gets squashed by a collision in an automobile? The power of a clean diet can carry you through times when you are not able to work out.. Sounds like a good excuse doesn’t it? Funny thing is, when you are not allowed to ‘workout’ because of an injury (or car accident), you find yourself wanting to get out and sweat more then ever… I hate that! Of course I’m not always motivated when I am able to work out… Only when I can’t! Sheesh, that figures..
The importance of eating clean is recognized when that’s all you have…it’s not like having a reward day and you think,” oh good, I can just work out later.” That is not an option; I’ve sustained neck and rib injuries from my automobile accident, so any sort of jostling won’t do. If all I have is my diet to keep me in my Reshape routine, then that’s what I’ll do!
I went for a walk last night after dinner, wanting so badly to run but didn’t. Without having the option of running, I am uber aware of the food I consume during this time of rest. Oh but it would be so easy to eat the items that give me a piece of mind and comfort me!… But alas, I do know better, so I have to reign in that stomach monster that tells me that I want pizza…. “not helpful stomach, not helpful!”
Since I am not able to work out with Chris Powell, trainer, at this moment; walks and a clean diet will have to do. I am not expending calories as much as I would if I was able to move about, so the caloric deficiency must come from food and food alone. Clean and natural foods in; clean energy burning on the way out…. Practice makes closer to perfect

Can Wheelchair Users Benefit from Reshape? Absolutely!

A reader recently wrote in and asked if they could benefit from Reshape the Nation if they were in a wheel chair since most of the movement of the program is done using the lower body.

Chris Powell, trainer and transformation specialist, answers the reader’s question in this weeks video blog. Reshape the Nation is for everyone, regardless of what your physical limitations are!

Thank you for the question, and keep up the good work!

Finding The Right Outlets

In yesterday’s blog post from David Smith, David talks about the importance of having outlets. It’s a great point, and it’s one that Chris Powell makes often, too. Eating is, for many people, an outlet for stress, entertainment, enjoyment, and even boredom. If we can supplant eating as an outlet, then we can dramatically decrease our food intake.

Well… that was an easy solution. All overeating problems are solved!

Not quite, right? It’s easy for us at Reshape The Nation to say “find other outlets,” but finding those other outlets is challenging since life, more often than not, tends to revolve around eating. We go out with friends and it often involves eating. We go on vacation and it involves eating. We come home to our families and the first priority is “what’s for dinner?” We wake up, eat breakfast, and pack lunches for our children—all food related activities. We meet friends after work for happy hours. We go to the movies and order popcorn. Heck, we even get enticed to meetings, sales, openings, and events with the promise of things like “free pizza.” Food is such a universal focus of our lives that it’s hard to imagine activities that don’t involve it. But, because this is the Reshape The Nation blog, we’re going to offer some. Here’s a list of some great non-food-based activities:

Writing
David made a good suggestion. Writing is a great activity that doesn’t involve food and also gives you the opportunity to express yourself in ways you might not otherwise be able to. You can write for yourself, or go to a site like Wordpress.com and set up a free blog.

Exercise
Admit it… you knew this was coming. But you also know picking up a slice of pizza is much harder to do when your hands are holding weights.

Sports
Yes, sports are exercise, but participating in a sporting activity feels different than running on a treadmill. It’s less “work” more “play.”

Read a Book
Reading might be a little “old school,” but give it a try. It’s pretty easy to get “lost” in a good book. And if you’re wondering how reading is any better than TV, reading requires both hands.

Volunteer
By helping others, not only are you doing something good for your community, you’re also keeping yourself busy. It’s a win-win for everyone involved.

These are just a few suggestions, but it’s by no means an exhaustive list. If you have any great ideas about outlets and how to keep from relying on food, send them to us and we’ll pass them along! Or better yet, hop on into the Reshape Community and share them yourself!

We All Have Addictions- New Blog by David Smith

David Smith, who lost over 400lbs by Chris Powell’s program, Reshape The Nation, still faces his addiction daily, food. Here, he speaks openly about it:

Addiction…. It comes in many forms: alcoholics, sex addicts, gamblers, and drugs. One form of addiction many are not aware of is food addiction. Addiction can cause guilt, shame, fear, hopelessness, failure, rejection, anxiety, and humiliation.

I am a food addict. I was able to suppress my addiction for a long time. I had it under control for 6 years. In those 6 years I did incredible things and I inspired millions of people. In the last year I have slipped. Some days I am aware and I have it under control but on others, I am not conscious and I find an outlet.

My outlet last year was body building… Then I tore my shoulder earlier this year. Before I tore it, I was still healing from skin removal surgery I had in August. The second documentary I filmed in November covered my weight gain. I knew I added some chub, but I drop fast because of the muscle mass I have. I was the size of a NFL linebacker and I looked the part… So no worries, right?

Obstacles in life come and go, as do shoulders on a flat bench. I could have done more cardio and reduced my food intake. I KNEW better, and I didn’t listen. I turned to an outlet that was always there before, thinking, “this will make me feel better, this will make me happy.” Did it? For an all-too-short time it did, but it caught up with me fast. Shortly after, I experienced guilt, shame, fear, hopelessness, failure, rejection, anxiety, and humiliation. I hadn’t felt this way in years. I could have a pity party or I could find a new, more productive outlet.

We all need outlets. We all need that escape. We need to have that feeling of worth. Find something that will not only fill that void but give you satisfaction that will not destroy you but make you stronger and a more productive person. So pick up a new hobby, start a walking club, volunteer, or be like me and write…
-David Smith

To ask David Smith more about his path in keeping off the weight he lost initially, email him at: .(JavaScript must be enabled to view this email address) or find him in the community section of ReshapeTheNation.com

One Simple Tip to Curb Cravings!

If you are on Reshape; you have breakfast like you’re supposed to…then your next meal a few hours later…another one a few hours even after that, and so on… but what about those cravings that still come about? The ones that make you want to throw caution to the wind, and give in to the monsters that want a doughnut, or ten; a slice of pizza, or the whole pie… What are you supposed to do with those?

I worked out with my trainer the other morning and boy did she have an interesting suggestion to the workout class afterward: “Make sure you brush your teeth after you eat a meal, do this each day, throughout your day, it’ll help curb those cravings” …. Interesting… Something I swear I’ve heard somewhere before. I thought I’d check out the scientific findings, if any, of that advice.

According to Dr. Becky Gillaspy: In order to eliminate your cravings for something sweet after a meal, you should clear your palate. When you are finished eating you will want to clear the taste of food out of your mouth which will help you separate from the act of eating. Use a glass of water, chewing gum, brushing your teeth or a cup of mint tea and you will find your craving for something sweet washes away.

After learning this, I decide to give it a try…With Reshape The Nation, I’m constantly eating, which keeps my metabolism up and running…Sometimes though, when I’m at the office and there’s cake around..or walking down the street and smell the amazing aromas, I seriously could eat all day long! Which I’m sure, if it’s not a reward day, cannot be a very good thing to do to stay on track and stay the course..
What I found is that not only does brushing your teeth after meals help crave my sweet tooth, drinking hot mint tea cleanses my palate, cleansing with it, the need or want for a dozen cookies! Drinking a ton of water aids in this as well for me… It’s almost as if sustaining my weight loss is so much easier if I simply forget about it, and these tips are extremely helpful toward my cause! Cheers Reshapers, try it if you can, it really does help in the process.

The Importance of Sleep

“Do as I say, not as I do….”

That’s Chris Powell’s motto as he posts the video blog for Reshape The Nation last night at 2:30am. He’s been burning the candle at both ends with long days and short nights, not getting enough sleep. Watch Chris’s Vlog on the right to learn what happens physiologically when we don’t get enough sleep and how it can be counter productive to staying healthy.

Yes Chris…We will do what you say and not as you do…go get some rest already!

Some Healthy Eating Questions And Some Healthy Eating Answers

Here at Reshape The Nation, we like to keep our eyes and ears open for questions circulating around the community. After all, weight loss is challenging, and questions are bound to happen. Part of the reason Chris Powell created a Reshape Community is so people can ask questions and get help. So consider this some help from the community and for the community. Oh… and feel free to keep those questions coming. The best way to improve as a community is to solve problems as a community.

Q. What veg can I eat on the go besides celery? I’m tired of celery.
A. There are LOTS of veggies that you can take on the go! To name a few, there is broccoli, cauliflower, green beans, cucumber. All of these are super low in sugar/carbs and will keep the stomach full through to your next meal. If you have a tough time with raw veggies, try steaming and STAXing with a little Mrs. Dash - this is Team Reshape personal favorite!

Q. Can you move carbs around? Instead of eating it with the meal prescribed, can I eat it at another time that day?
A. The carbs are placed where they are in your meal plan to help stabilize blood sugar levels and keep those cravings curbed throughout the day. Also, by placing carbs where they are in your meal plan, you find your fat burn maximized along your journey. So we don’t recommend moving carbs around, but maybe try plugging in green cruciferous veggies where you are feeling hungry throughout the day. This should help out! Also, keep in mind that if you aren’t a fan of the prescribed carb of the day (ex. sweet potato, possibly), feel free to swap it out for another acceptable carb from our acceptable foods list (ex. brown rice, if you prefer this over a sweet potato). Be sure to portion properly!

Q. What can I snack on in case I get hungry late at night?
A. Well, to be honest, we recommend early to bed early and early to rise to keep you from experiencing late night cravings. This also will keep your energy high enough to complete the recommended workouts each day, not to mention, give your body the rest and recovery needed to actually lose the weight! Yes, it’s all connected!!

If you HAVE to stay up late one night, it’s always best to stick to the “freebie” veggies. These are the greens and cruciferous vegetables, such as broccoli, cauliflower, celery, lettuce, and spinach, to name a few. Visit our list of acceptable foods to search more vegetables that can carry you through in a time of need.

Q. What can I drink when I go out with friends instead of alcohol?
A. Great question! In general, we’re big fans of waterI But often times to get a little bit of something different—especially when out with friends—switch to sparkling water with lemon or lime. Although you should try to avoid carbonation if you can, we do recommend sparkling water over alcohol. This will save you the calories AND the headache the next morning.