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5/10/11
6 Bloat Busting Foods!
Feeling Bloated?
Here's a list of 6 bloat busting foods to help you loose the bloat and feel better:
Avocado
While sodium can cause water retention, potassium has the opposite effect, helping you appear slimmer. Bananas are known as a great source of potassium, but avocados actually have much more of the mineral.
Whole Wheat Tortilla
Insoluble fiber, the kind found in most whole grains, like brown rice, whole wheat pasta, and whole wheat bread (as well as fruits and veggies) acts like a broom in your digestive tract, sweeping the contents through and keeping everything working smoothly. Strive for 25 grams of fiber a day—increase intake gradually.
Yogurt
The probiotics in yogurt help reduce swelling and inflammation, and improve digestion. Stick with an unsweetened, lowfat Greek-style yogurt, which offers more protein and fewer refined carbs.
Fennel
Along with peppermint tea and ginger, fennel is a superstar when it comes to aiding digestion. It soothes the smooth muscles of the bowel, minimizing swelling. Fennel is rich in potassium and a phytonutrient called anethole, which may also reduce inflammation in the stomach and elsewhere in the body.
My favorite recipe for fennel is:
Slice fennel lengthwise, then crosswise. add 2 tbsp capers, 1 tbsp lemon juice, 1 tbsp olive oil, and 1 large garlic clove chopped. toss with a hand full of mint leaves and season with salt and pepper.
Melon
When you're dehydrated, your body retains fluids, causing you to look like you've gained a few pounds. Drinking unsweetened, no-calorie liquids, like water and tea, is beneficial, as is eating water-packed, low-acid fruits and vegetables. Melons, cucumbers, and lettuces are all high in water and low in acid, and trick your body into releasing some of its stored fluid.
Dried Plums
Dried plums and plum juice (100% pure) are naturally rich in potassium and sorbitol, a digestive stimulant that draws water into the large intestine. This helps promote bowel regularity.
Sooo, what we're saying one more time is EAT YOUR FRUITS AND VEGGIES! Apparently being "regular" is kind of a big deal! :)
5/4/11
Belly Flattening Meal Plan
Belly Flattening Meal Plan
Get your belly ready for public! Follow this meal plan for a flat, beach-ready belly!
Breakfast
1 poached egg over half a whole wheat English muffin with 1 cup sliced fennel sauteed in 1 tablespoon olive oil. Sprinkle with 1 tablespoon sliced basil and cracked black pepper. Serve with fresh peppermint tea (crush fresh leaves and steep in hot water).
Total calories: 287
Morning Snack
1 cup plain, nonfat Greek-style yogurt with 2 tablespoons roasted, unsalted sunflower seeds and 1 tablespoon honey.
Total calories: 277
Lunch
1 cup cooked Israeli couscous tossed with 2 pitted and chopped dried plums, 1/4 cup diced red bell pepper, 1 tablespoon minced red onion, 1 tablespoon homemade vinaigrette, and 1 tablespoon toasted pine nuts.
Total calories: 406
Dinner
1 reduced-fat whole wheat tortilla, filled with 3 ounces grilled shrimp, 2 tablespoons mashed avocado, 1/4 cup fresh bell pepper salsa (diced red bell peppers, red onion, and chili pepper with lime juice), and 1 cup baby arugula. Follow with a cup of fresh peppermint tea.
Total calories: 285
Remember, adding fruits and veggies to meals you already eat will help too! Here's a few easy ways to add a serving of the good stuff:
Drop some blueberries to your yogurt snack, or your morning cereal.
Double-up vegetables at dinner by serving both a cooked veggie and a green salad.
Add an extra tomato or piece of lettuce to your sandwich.
Throw some raisins into your lunchtime salad.
Toss a handful of spinach, mushrooms, broccoli, or onions into your egg-white omelet.
Congratulations to our April Challenge Winner!
Congratulations, Emily Graves!
Our lucky April Absurdity winner, Emily, received an amazing Xtend Barre goodie bag
as well as a unlimited month of classes... Free!
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