This is a great dressing for a simple garden salad.
Ingredients 

• Garlic clove, minced
• 1 tablespoon Dijon mustard
• ¼ cup raw apple cider vinegar
• 2 tablespoons fresh lemon juice
• 1-2 tablespoons raw honey, as needed for sweetness
• ½ - ¾ cup extra-virgin olive oil
• Salt and pepper, to taste
  
  

Method
Mix all of the ingredients in glass jar, then seal the lid and shake until the honey dissolves and the ingredients are well combined. Adjust flavor to taste. Let the dressing marinate for at least 30 minutes before serving. 

Ingredients 

• 1 package cherry tomatoes
• 1 large cucumber
• 2 avocados 
• Juice of 1-2 limes
• 2 tablespoons olive or avocado oil
• Handful chopped parsley  
• Salt and pepper to taste
• 2 tablespoons pumpkin seeds (optional)
• 1 cup cooked quinoa

Method

• Cut the cherry tomatoes in half and add to a bowl
• Slice the cucumber in half and then cut into thing slices, add to the bowl
• Cut and dice the avocado and add to the bowl
• Add the lemon, oil, salt, and pepper and mix well.
• Mix in the cooked quinoa
• Garnish with parsley and pumpkin seeds
  ​

*This salad keeps well for a day, you can take to work and serve over rice crackers or make lettuce wraps with it.  

Pairs well with the Balsamic Dressing
Ingredients 

• 1 bunch kale
• 1 tablespoon olive oil  
• ¼ teaspoon salt
• ½ cup cranberries
• ½ cup pine nuts (toasted)
• ½ cup grated parmesan cheese

 
To make this a meal you can add one of the following:

• Diced chicken breast
• Grilled salmon

Method

• Chop the kale into thin ribbons
• Drizzle the kale with olive oil and sprinkle with salt
• Massage the kale with your hands to soften it, then  let  it to sit for 5-10 minutes
• Add cranberries, pine nuts and parmesan
• Add salad dressing and let it sit for 5 min.
• Top with chicken or salmon 

At some point in our lives we have all probably sat at our desk, in front of the TV or stood at the kitchen counter mindlessly eating our meals only to realize a few minutes later that our stomach doesn’t feel great. Or, maybe, you went out to dinner and realized the food you ate had waaaayyyyy too much salt and woke up bloated and puffy.

Bloating is an abnormal general swelling that may cause abdominal pain, increased stomach growling and can be accompanied by gas.

Overeating, stress and/or not chewing food properly can all lead to bloating. Ideally, we would avoid all three of these to remain bloat free, but sometimes that’s just not possible. So if you find your self bloated here are five simple remedies that will help ease the discomfort.

1. Water:
Dehydration is one of the leading causes of bloating. Also, drinking too much alcohol or consuming salty food causes dehydration and thus bloating. Water helps wash the waste out of your system.

Drinking eight glasses of water daily will not only help de-bloat, but also has other amazing health benefits. Try swapping all your beverages for water. No only will you be less bloated, but it may help you lose weight and have great skin.

2. Increase potassium intake:
Increasing your potassium intake will help counter the effects of eating too much salt. Avocados, sweet potatoes, bananas, coconut water asparagus, citrus fruits, melon and tomatoes are not only delicious but high in potassium.

3. Warm water, lemon and a pinch of turmeric:
This is a wonder drink. Super simple and so effective. It benefits every system in your body and does wonders to reduce inflammation too.

4. Sip peppermint tea
It alleviates gas by relaxing the digestive tract and boosting normal peristalsis. Peppermint is naturally caffeine-free, anti-bacterial, and can help relive gas, nausea, vomiting, and morning sickness. This one and this one are my favorite!

5. Slow down and chew your food
Eating quickly and not chewing your food well can cause air swallowing that leads to bloating. So, slow down and enjoy your food. Try chewing each bite at least 25 times--your meals should last at least 30 minutes. Digestions begins in the mouth and you can decrease bloating just by chewing your food more.

Added bonus: When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.

Have you experienced bloating? What are your "go to" home remedies?

XO,

Ingrid

​ps. If you know someone else who would find these tips helpful please pass it along.

pps Are you ready to start feeling great but don't know where to start? Schedule a free strategy session with me here.