One of the biggest problems I hear about over and over again is bloating. Why am I bloated, and how do I get rid of it? This problem is common amongst not only women, but men too of all different ages and backgrounds, and one of the first problems I like to go after with my clients because it will have the most dramatic effect in how you look and feel. I start off by teaching my clients about awareness. Awareness of how you should be feeling or not be feeling after eating certain foods. You need to be able to recognize if you’re bloated or not, many people don't even realize it. Foods that work for some people may not work for others, so having the awareness is key to figuring out what works for your body.

We need to be sure our digestive system is working its best to eliminate bloating, so I am making sure to incorporate lots of foods that aid in digestion and help reduce inflammation in my meal plans. In today’s world people think they are still eating a “healthy meal” that is actually loaded up with added on salts, sugars, calories, and other natural chemicals that are hard to digest which can lead to excess bloating & water retention. Smoothies you buy pre-packaged contain high amounts of sugar, or are loaded with nut butters and the wrong type of protein powders. When trying to de-bloat, it’s important to cut out all salt, sugars, and especially protein powders. Have your coffee in the morning with no added milk or sugar, and try lemon in your tea instead of milk. I promise you, your food will actually taste better and give you more nutrients and energy this way!

I also tell my clients to stay away from raw vegetables. Eating raw veggies can be tough on the digestive track, and we want to make sure the digestive process does not get disrupted. I like to sauté, steam or blend my veggies. By blending our food, the work is already half way done for the body to break it down. Again, no salt on your food, try adding flavor with lemon, olive oil, or herbs. I stay away from broccoli & cauliflower when de-bloating as I have found these foods don’t digest as easily as others. If possible try making all of your own meals until the bloating is gone, this way you can control exactly what goes into your body. And always make sure to chew really well.  Once you start to get the awareness of your body down, and understand what foods react well & which don’t, you’ll be in control, and bloating should no longer be an issue!

 

My 3 Favorites To De-Bloat: 

Turmeric Quinoa

• .5 cup of quinoa. Please see box for instructions on how to cook, and cook in water only
• Juice of ½ lemon once cooked
• 1 tablespoon of turmeric once cooked
• Mix all together

Sautéed Lemon Zucchini

• 1 cup sliced zucchini. Sauté in pan with 1 tablespoon of olive oil
• 1 teaspoon of dried or fresh dill
• Juice of ½ lemon
• Cook until soft

Blended Sweet Potato

• 1 small sweet potato steamed. Steam in pot of water only
• Once cooked & soft, transfer potatoes to blender
• Add 1 tablespoon of EVOO to blender
• Add 1 teaspoon of rosemary to blender
• Blend all together