Pairs well with the Balsamic Dressing
To make this a meal you can add one of the following:
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.
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?
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.
I love to roast spaghetti squash, the texture makes it a great replacement for pasta and their mild flavor pairs well with most pasta sauces and vegetables.
I had a little time on my hands and a box of mushrooms that needed to be used. Problem is, I LOVE mushrooms, but my husband can only take a limited amount of them. A plate of squash with mushrooms sounded ideal to me, not so much to him. So, to make us both happy I created these two alternatives.
For the squash
I love this recipe. It keeps really well in the fridge for a few days.
For the spaghetti squash
This dish can also be layered in a casserole dish lasagna style. Simply spread 1/3 of the turkey sauce in the bottom of the dish, layer some squash, then some mushrooms and some more turkey sauce. Add another layer of squash, mushrooms and turkey sauce. You can top it with some shredded mozzarella and bake at 350 until the cheese starts to brown--20-25 min.
This soup is packed with immune boosting ingredients that will help you start feeling better faster.
Onion and garlic are considered anti fungal, antibacterial and decongestants. Celery is loaded with antioxidants, flavonoids, vitamin C, vitamin A, folate, potassium, calcium, fiber, vitamin B12, magnesium, and vitamin B5. Mushrooms are high in B vitamins, fiber, iron, potassium, riboflavin, selenium and zinc. Turmeric is a natural antiseptic and anti-inflammatory. Cumin is high in vitamin C and has anti-fungal properties. This recipe is easily doubled and freezes really well.
It’s no secret that the period between Thanksgiving and New Years can be stressful. Between holiday parties, travel, colder weather, work and other responsibilities; this time of the year means inevitable routine changes. Many of my clients have asked for tips and strategies to stay healthy, reduce stress and still have a great time during this hectic season. So, I thought I would share some easy to implement tips to get you through the holidays and beyond.
Don’t skip meals It’s common for people to think that when they skip a meal, they are ‘saving’ calories. Starving yourself all day so that you can indulge at the holiday party is a strategy that usually backfires. By the time you get to the party you are so hungry that you end up making poor choices. Instead, focus on eating healthy meals throughout the day and before leaving for a party; eat a light snack like raw vegetables or a piece of fruit to help curb your appetite.
Keep moving It’s easy to relegate exercise during this time year, but do your best to try to get some kind of movement everyday. On the days where you can’t fit your regular exercise in consider taking the stairs instead of the elevator, don’t drive if you can walk or go for a walk around the block after dinner.
Drink water With running errands, cooking, traveling, and having one too many cocktails- it’s easy for our bodies to get dehydrated. Drink water throughout the day and even better drink 1 cup of water in between each cocktail.
Sleep I’ve said it before; lack of sleep weakens your immune system and can lead to over eating. Not getting enough rest also makes us less efficient—not ideal this time of year. So, do everything you can to get 7-9 hours of sleep every night. This will keep your stress levels low and boost your immune system. See more sleep tips here.
Lose the guilt Whether you indulge in foods you don’t usually eat or you completely overdid it at the dessert table, the last thing you should do is put yourself down and feel guilty about it. Don’t let one day of indulgence fill you with guilt. During the holidays we eat food that may not be available other times of the year and you should enjoy it! Just remember that tomorrow is a new day to get back on track.
Do you have other tips for staying healthy during the holidays?
Do you need help staying on track during the holidays? I can help--contact me for a free consultation.
DC based Health and Wellness Coach
This blog is not intended to be used as medical or nutritional advice. Information and statements regarding health claims on this blog have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Always consult a doctor before making any changes to your diet and exercise routine.