By Jamie Duvnjak, Certified NASM Personal Trainer & Health Coach

I’ve had a sensitive digestive system my entire life.  For years, I’d wake up with a flat stomach and by the end of the day looked like I was several months pregnant.  On a regular basis, I consumed hummus, soy milk, garlic, onions, apples, lentils, yogurt, Brussels sprouts, wheat bran cereal, whey protein powder and cashews.  I just thought I ate/drank fast and swallowed too much air in the process.  While this likely contributed to my bloating issues, I wanted to get to the root of it.  

I’d learned about the low FODMAP diet through various clients over the years.  They noticed how much better their digestive system functioned by following the plan.  They were consuming mainly lean meat, fish, poultry, eggs, quinoa, oats, rice, specific vegetables and fruits and non-dairy milk sources.  After researching and studying high vs. low FODMAP foods, everything I’d been consuming were one the high FODMAP side.  

What does FODMAP stand for?  Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.  These are short-chain carbohydrates and sugar alcohols.  Certain individuals may lack the right amount of healthy gut bacteria or enzymes to break down foods or beverages containing these.  As a result, they don’t digest properly in the body.  One may experience bloating, gas, pain in the abdominal region and diarrhea.  

I’m not suggesting you eliminate everything all at once.  Try adding in more of the low FODMAP foods, which will naturally crowd out the unfavorable ones.  See how your body feels after a few weeks.  If you’re noticing a flatter stomach, less digestive disturbances and an overall lighter feeling, you’ll know your new food plan is something you may want to continue following.  If you want to learn more, there are several online articles.  Here’s one to check out:  https://www.healthline.com/nutrition/fodmaps-101#bottom-line

You may also want to research functional medicine doctors in your area who specialize in getting to the underlying causes of your symptoms.  If you’re in the Bay Area, I have a few I can recommend.  Just let me know and I’m happy to provide you with their information.

I hope you found this article useful!  Let me know if you already follow the low FODMAP diet.  I’d love to hear your story!

Have a great day,
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Jamie

BY JAMIE DUVNJAK, CERTIFIED HEALTH COACH & NASM PERSONAL TRAINER

Do you experience unwanted side effects after ingesting cheese or other forms of dairy?  It could be that your intolerant to the protein casein, which is found in milk and some dairy products.  It creates inflammation in some individuals, including myself.  I was bummed when I found this out, because I had always enjoyed various cheeses with my red wine at parties, but couldn't figure out why my body hurt so bad the next day.  For several years, I’d also been consuming sharp cheddar on a daily basis thinking it was a good source of calcium and protein.  I thought my body was constantly stiff and sore due to lifting weights and running.  It was hard to fully stretch and release the knots in my neck, shoulders, hamstrings and lower back.  I didn’t think it was related to eating cheese until I recently eliminated it for 10 days.  My body felt like new again.  Even my massage therapist couldn’t believe how relaxed my muscles felt.  Just to test it, I ate a small amount and the pain immediately returned.    

During my nutrition training, back in 2011, I learned the foods that give me energy, may not benefit you at all.  My favorite food could be your poison.  I’m definitely not telling you to avoid cheese or other dairy products just because they don't work for my body!  However, if you do experience gastrointestinal distress, headaches, fatigue, muscle/joint pain or any other side effects after drinking a glass of milk or eating cheese, try eliminating dairy for 7-10 days.  Do your side effects go away?  If they do, incorporate the dairy again to see if you feel the same effects.  If so, you may have a casein intolerance.  To be sure, have your doctor perform blood tests.  For allergies, they’ll perform the immunoglobulin E test.  For food intolerances, you’ll get the immunoglobulin G test.

If you find out you have an allergy or intolerance, there are alternatives.  Use Ghee (clarified butter) instead of butter; coconut milk instead of cow’s milk; cashew cheese instead of regular cheese.  To include more calcium in your diet, consume more broccoli, sardines, white beans, almonds, dark leafy greens and edamame.  

http://www.rheumatoidarthritisprogram.com/milk/ is a great article to learn more about the effects dairy has on some people.  It also offers success stories from those who eliminated it.    

Please let me know if you have any questions or would like to schedule a nutrition/personal training session with me.  I’d love to work with you and get you feeling your healthiest in 2019.

Happy New Year!
​
Jamie

BY JAMIE DUVNJAK, CERTIFIED HEALTH COACH & NASM PERSONAL TRAINER

According to the American Academy of Orthopedic Surgeons, approximately 4.5 million patients come in with shoulder pain each year.  That’s just the number who actually seek medical attention.  I train many clients who complain about aches in that area, but have never gone in to see what’s actually going on.  I’ve spent time researching safe exercises they can practice with me which help to strengthen, stretch and tone the muscles.  

Here is a safe workout for you or anyone you may know who suffers from shoulder pain, impingement or injury: 
 
1) Warm up with 5-10 minutes of cardio to work up a little sweat.  

2) Throughout the workout, ALWAYS keep your stomach in tight, tuck your pelvis under, don’t lock your knees, keep a slight bend in your elbows and don’t shrug your shoulders.  They should be down and retracted.  Imagine them in your back pockets. 

3) Stand with your feet shoulder-width apart 

4) Gently take one arm and make a wide circle- back for 10 and forward for 10.  Switch arms and repeat on that side.

5) Go online and do a video search for the following exercises to make sure you're doing them correctly!

6) Shoulder External Rotation using either cables, bands or free weights.  Perform 3-4 sets of 8-12 repetitions.  

7) Shoulder Scaption using free weights.  Perform 3-4 sets of 8-12 repetitions.  

8) Reverse Flyes on an incline bench using free weights.  When you raise your arms to shoulder level, hold them for a few seconds before going back to starting position.  Perform 3-4 sets of 8-12 repetitions.  
 
9) Cool down by rolling your shoulders up and back for 10.  Breathe in nice and deep.

10) Look up effective shoulder stretches on YouTube and you'll see some great ones.  Hold each stretch for a minimum of 30 seconds on each side.  

11) After the session, I tell my clients to ice the shoulder area for 20 minutes or so.  Foam rolling, chiropractic care and massage are other self-care tips I recommend.

I hope you found this workout helpful!  Let me know what you think!  

Happy Holidays,

Jamie