BUILD WITH US THIS SUMMER!

Hello summer!

Is It everyone’s favorite season or is It just us? Getting ready to work that bikini on vacation, pool side, or just posing for the gram. Thinking about wearing a bikini post COVID, can cause a little stress. As we are getting back to a normal lifestyle, working out and sticking to a healthy food routine, you might still feel some effects of staying home. We want to help you feel confident by eliminating the bloating and constipation with some things to avoid and some to add! 

Let’s talk about foods, drinks and some small secrets to looking slim and trim for those days in the sun! Forget the diuretics pills, try these natural forms and watch your stomach come down. 

While eating healthy decreases your chances of having a bloated belly for summer, there are specific foods that can cause your stomach to protrude (giving you a beer belly or not defining your abs too well). Here is a list of foods that cause bloating:

1. Foods higher in fiber: beans, lentils, barely, wheat and rye. 
2. Carbonated drinks: energy drinks, sodas, seltzer water, club soda, and beer.
3. Dairy products: while most people think lactose intolerance means it gives diarrhea, it can also distend the abdomen causing gas and cramping. 
4. Sugar Alcohol: Xylitol and sorbitol. Check your ingredient labels as these can cause digestive issues as well.

While bloating is very common, it can be resolved with small changes. If you have trouble with digesting foods, make sure you drink enzymes and probiotics to help your body do what it naturally does .

On the opposite hand, foods that can decrease your bloating are as follows:

1. Green/Peppermint tea: Can help with constipation and decrease muscle spasms allowing to decrease bloating.
2. Cucumber: This vegetable made up of mainly water, is a great way to help decrease bloating and prevent water retention.
3. Celery: Contains mannitol which is a type of that can soften stools to promote motility. This natural diuretic can help remove excess water and sodium.
4. Asparagus: This high fiber veggie will also act a pre-biotic to help support gut health and prevent constipation.
5. Fennel: Reduces bloating and gases as well as is a natural diuretic. 
6. Ginger: Contains an enzyme called zingibain which helps breakdown protein and helps motility to decrease bloating and fullness. 
7. Turmeric: This spice not only brightens food colors but it can help with gut health acting as an anti-inflammatory reducing gas, bloating and constipation. 
8. Cinnamon: The spice rich in antioxidants can reduce pressure allowing gas to pass and relieving bloating.
9. Pineapple: Contains bromelain which helps denature protein enzymes and help gut functions. This natural diuretic can reduce inflammation while decreasing bloating and swelling.
10. Papaya: This fruit is a great fiber source but also has an enzyme called papain that breaks down amino acids, allowing for healthy digestion and keeping bloating down. 

How can I consume these different foods?

Drinks:

If you boil cinnamon sticks or pineapple skin, you can drink the tea (hot or cold) to act as a natural diuretic giving you a tight stomach appearance. The same with peppermint or green tea. 

Make a smoothie. Remember smoothies keep the fiber and important digestive components versus juicing. 

Green Smoothie recipe:

2 cups of frozen pineapple chunks

2 cups of peeled cucumber

1 cup of celery 

2 tbsp of fresh basil

2 tsp of lime juice

1 cup water

½ cup of ice

Meals: 

Fresh salad recipe:

¼ cup diced red onion

Arugula for base

½ cup cubed papaya

1 small cucumber

Cilantro to taste

Can add jalapeno and toasted coconut for toppings

Chicken salad recipe:

6 oz shredded cooked chicken 

½ cup plain greek yogurt

Ground turmeric

1 chopped celery stalk

1 tbsp tarragon

2 tbsp raisins

¼ tsp cinnamon

½ cup sugar

S & P to taste

Please note: If you plan on being active in the sun, note that decreasing calories can cause dehydration and fatigue. Make sure to stay hydrated and consume appropriate calories.  

AUTHOR: Registered Dietitian Nutritionist ,Jacie Robles. @camplean_