If you woke up feeling like a Thanksgiving Day parade float on the day after Memorial Day, you may have over-indulged last weekend. Salty dogs on the BBQ, a few too many margaritas on the beach and pass the chips and salsa sounded great at the time. But now, you’ve got puffy eyes, swollen sausage fingers and pants that you swore fit a few days ago. You’re not a float (just yet) but you my friend, are BLOATED!
Don’t get discouraged, get de-bloated! My clients call me in a panic all the time; worrying they sabotaged their whole “healthy” strategy with one crappy (but fun and delicious) weekend. I talk them off the ledge by offering up my “de-bloat day” guidelines. Safe and effective, cheap and easy to follow, beat the bloat by flushing out your system with my healthy tips:
1. Make a large jug of Detox, De-Bloat water. In a large jug of water (about 1 ½ liters) add the fresh juice of one whole grapefruit and one whole lemon or lime, cut a large cucumber into slices and add to water and include a large handful of mint (mint is optional). Place your de-bloat water in the fridge and continuously drink throughout the day. This combination will flush toxins out of your system, fill you up, and release excess salt from your cells. The more you pee, the better you’ll feel. Really, leave the bloat behind!!
2. Fill up on fish! Eat plenty of fish during the day. Fish is a great source of quality protein. It will fill you up and because of its high water content it will also flush out your system. Be VERY aware of how your fish is prepared and served. I tell my clients to eat grilled fish with lemon and a drop of olive oil. For my vegetarians, pick firm tofu grilled with a drop of coconut aminos and a drop of olive oil. Think lean, clean and very low in salt!
3. Eat your veggies. Choose less gassy cruciferous veggies like cucumbers, zucchini, lettuce, celery, and asparagus and make a big salad for lunch and snacks. A simple dressing of olive oil and balsamic vinegar is delicious. For a great healthy side to your fish, skip the lettuce and roast these veggies with a little oil and balsamic.
4. On de-bloat day, cut the carbs. If you’ve been following me here for a while now you know that I do not believe that carbs are “bad” for you. However, they do tend to hold onto water. To simply get back on track, choose low-carb options like GG crackers topped with your favorite topping (something high in protein but low in salt). Grilled chicken with a slice of avocado or grilled fish or tofu with a little mustard, mayo and tomato are great choices for low-carb day.
5. Snack on fruits that have high water content. The goal here is to “hit the head” as much as possible to leave your bloat behind! Grapefruit, watermelon, strawberries, melons, berries, pineapple, nectarines, peaches and oranges all have high water content.
6. Drink Yerba Mate tea – I grew up drinking this delicious tea from Argentina and love it SO much. It’s full of potent antioxidants, helps with digestion, softens stools to help you poop better (you know how much I believe in the power of poop!), helps release water that your body is holding onto and some say it even helps increase metabolism and reduce hunger – I totally believe it!
7. Make big batch of veggie soup. I’ve shared my own favorite vegetable soup recipe before here. It’s salt free which is a necessity but it doesn’t have to lack flavor. Replace one or even two meals with a big hearty bowl for instant de-bloating but a totally satisfying meal.
Feeling bloated is always associated with feeling uncomfortable. So, beat that bloat safely and effectively with my tips and strategies and you’ll be back on track in no time. Remember the key here is to flush your system of unwanted salt and toxins. Up your water, up your fiber, eat more fish, consume less sodium and file this one away for July 5th! Until next week, stay well. Xx Janine