Beyond the scale: How to beat bloating

All right, Eva, thank you. To our series “Beyond the scale” and this morning we’re showing you how to win the battle of the bloat. Our nutrition dream team is here. Senior medical contributor Dr. Jennifer Ashton and dietitian Maya feller. We have your attention. Let’s fight the bloat here.

Why do we experience this? That’s the million dollar question. A complex condition. It’s a symptom that a lot of people deal with. There are a lot of theories out there about what causes intestinal bloating range from intrinsic G.I. Problems like irritable bowel and alteration in the bacteria or gut microbiome, certain medications and dietary sensitivity or slow gut motion.

So let me show you why this is uncomfortable, robin. If you imagine this is the intestine. It’s normally collapsed. Things move through. It moves, it’s called peristalsis. In bloating it’s not just the volume in there, it’s actually — ? Oh, wow. The stretch in the intestines that causes so much pain. It is stretch sensitive. It can be so incredibly painful. Okay. So it helps when you feel this way, we make bad food choices. Absolutely. When you feel that stretch and that distention, you think, look, I’m not going to eat anything. I’m not going to drink anything and that’s exactly the opposite of what you want to do. You actually want to eat and drink so that you can move food through the bowel rather than be stuck and distended.

You talk about food and that is a big key. What are the ones we should avoid?

Look, everyone will be a little different with this but these are the big offenders, mainly processed foods. High in sugar and salt. Things that say fat-free actually can increase bloating so this is some examples. We kind of know that. But over on the side what can help us? So here we’ve got these gorgeous potassium rich foods and also have fiber in them. They’re easy digested. That will help the movement through the bowel, low stress. Okay, you all have some little tips that you think could help. What’s yours. That’s why I’m wearing my sneakers today. Right. Exactly because physical activity moves that abdominal wall, right.

Hes to get you moving and other things through. You thought we were going to have the treadmill for you. All bummed out. Here’s the secret weapon. We learned this in the surgical literature. Chewing gum. We would give it to patients after surgery who have what we call a postop I willous. Their intestines are temporarily paralyzed. The theory is the secretions and nerve signals get that intestinal movement we’ve been talking about moving forward and could work in a nonsurgical patient as well. If only I could chew gum and walk at the same time. Ba-dum-dum.

Tips to save time — and money — by preparing breakfast the night before

Registered dietitian and nutritionist Maya Feller appeared live on “Good Morning America” to show tips on how to save time — and money — by preparing healthy breakfasts the night before.

Feller shared her unique recipes for oatmeal, rice pudding, and homemade breakfast bars that are loaded with healthy ingredients.

Starting the day with a delicious, healthy breakfast
Dave Zinczenko shares healthy and delicious breakfast recipes live on ‘GMA’
Feller’s fiber-rich oatmeal features the unique key ingredient of Earl Grey tea, as well as peaches, dates, nuts and almond milk for added flavor.

She makes her rice pudding using black rice, which has more protein, iron and fiber than brown rice and has the highest amount of antioxidants of any rice variety, according to Feller.

Plus, her rice pudding is sweetened without sugar, using pineapples and raisins instead. Finally, her breakfast bars are made out of quinoa, a complete protein source loaded with vitamins and minerals.

Each of the recipes take less than 30 minutes to make and can last for seven to 10 days in the refrigerator, meaning you can meal prep over the weekend and have healthy breakfasts for the whole family all week long.

Here are the full recipes that Feller shared today on “GMA.”

All of the recipes discussed in this video clip are available here.

What to know about popular ketogenic diet

The ketogenic diet, described as “Atkins on steroids” for its focus on foods high in fat and protein and low in carbohydrates, is growing in popularity but some nutritionists warn it may not live up to the hype.

The diet’s proponents say that it is the best way to lose weight without feeling hungry and that it increases energy levels. Celebrities including Kim Kardashian and Adriana Lima and athletes from LeBron James to Tim Tebow have all reportedly followed some form of low carb diets.

“Absolutely this diet works,” New York-based registered dietitian nutritionist Maya Feller told ABC News. “It is going to give people weight loss.”

The ketogenic, keto for short, diet was developed in the 1920s after it was noticed that after fasting, epileptics would experience a marked reduction in their seizures. The diet is designed to get your body into a state called ketosis where your body is so low on carbohydrates it starts burning fat for fuel.

Ketosis is also what the body does when fasting.

Keto dieters drastically cut carbohydrates to about 10 percent of their daily diet, which in some cases can be just 20 grams of carbohydrates per day.

That amount of carbohydrates is equivalent to one slice of white bread per day, according to Feller.

Nutritionists also stress that followers of a keto diet should get their fat intake from healthy fats like olive oils and nuts.

Samantha Kafedzic, 31, has lost 17 pounds since starting on a keto diet four weeks ago.

Kafedzic, who admits she now eats “very different” meals from her daughter, said she feels better overall in addition to the weight loss.

“I have more energy with this one running around,” Kafedzic said, pointing to her daughter. “My workouts are so much better. I definitely have more stamina.”

The key to being successful on the keto diet is getting about 20 percent of your calories from protein and eating lots of fat. For some keto followers, the amount of fat could equal more than 70 percent of their diet.

The amount of fat someone following the keto diet may consume in one day could be more than five times the recommended intake for daily fat for the average American, according to Feller.

The diet’s critics argue that it is nearly impossible to follow long-term, could lead to muscle loss and could deprive your brain of its preferred source of fuel, carbohydrates.

Feller agrees that the keto diet is not a diet she would recommend following for an extended period of time.

“The jury is out on if that is safe for the long term,” she said. “What most studies say is that you can follow a ketogenic diet for some months. You don’t want the body to stay in ketosis long term.”

Kids compete in the ultimate PB&J challenge, learn how to make healthier options

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Why the ‘sell by’ and ‘best before’ food labels might be disappearing

Scrounging together dinner. This question regularly comes up for me. When did I buy this can of corn? To see if it’s still good look’s label. But that’s where it gets really confusing. Best by September of 2016. Best by? But has it gone bad? Can I still eat it? Reporter: There are ten separate phrases for date labeling and sometimes just the date itself. It’s very confusing for the consumer because a package may have multiple dates that are conflicting. It doesn’t give the consumer a very clear idea about when they’re actually supposed to eat the product. Reporter: So now the new guideline, no major food associations are encouraging retailers and manufacturers to make the switch to only two by summer of 2018, best if used by and use by. Best it used by describing product quality, where the product may not taste or perform as expected but is safe to use or consume. And use by applying to highly perishable products or those with a food safety concern over time. I think the new initiative that simplifies all the dates will be really, really helpful and cut down on food waste. It’s so streamlined and much easier to follow. And hopefully lets always scrounge a meal out of the pantry with confidence and throw less food in the trash. Becky Worley, ABC news, Oakland, California. All right.