Beat the Bloat!!

BEAT THE BLOAT THIS SUMMER!

More than 10 million Americans regularly complain about being bloated. That uncomfortable sensation — the result of air passing through your intestines — is often caused by certain foods. So, what’s safe to eat to keep you from unbuttoning your jeans? Try incorporating these foods into your daily diet and you’ll be zipping up your pants in no time!

Grapefruit
Like other fruits with high water content, grapefruit is nearly 90 percent water and it's high in fat-burning enzymes.

Avocados

Avocados contain monounsaturated fat, which will help regulate your blood sugar and keep you feeling full for longer periods of time. When your blood sugar is stable, your body is less likely to store fat around your stomach.

Strawberries and Blueberries
Fiber absorbs excess calories in your intestinal tract and sends them out of the body. At the same time, antioxidants increase the blood flow to your muscles, which may help your muscles work harder and more quickly while you are active.

Oranges and Watermelons
Because water flushes waste and excess water out of your system, enjoying water-rich foods is ideal. Watermelons, as their name suggests, are almost all water — 92 percent. Oranges too are approximately 80 to 90 percent water.

Garlic

This plant helps reduce the levels of fat in the liver, whose main functions include detoxification and the production of biochemicals necessary for digestion — major aspects of the prevention of bloating.

Lettuce, Spinach, Kale & Chard
These green leaves, in addition to kale and chard, provide a healthy dose of fiber, vitamins, and minerals. They also help with acid indigestion and constipation.

Peppermint, Chamomile and Ginger
These teas are gas reducers. In addition to these herbs, bitter herbs, despite their taste, are effective at stimulating the digestive tract as well as the flow of saliva.

BLOAT FREE RECIPES:

Grapefruit and Avocado Salad

4 large red grapefruit, peeled and sectioned

4 avocados - peeled, pitted, and sliced

1/3 cup orange juice

1/3 cup olive oil

3 tablespoons lime juice

2 tablespoons honey

salt and cracked black pepper to taste

Arrange the grapefruit sections and avocado slices attractively in a shallow serving dish. In a bowl, whisk together the orange juice, olive oil, lime juice, and honey until well combined; drizzle the dressing over the grapefruit and avocado slices. Season to taste with salt and black pepper. Serve immediately.

Just a few easy dietary changes can change your feeling from bloated to blissful in no time.

Strawberry Balsamic Salad

1/4 cup balsamic vinegar

1 1/2 tablespoons Dijon mustard

1 tablespoon honey

1 small shallot, peeled and chopped

2 small cloves garlic, peeled

1/2 teaspoon salt

1/4 teaspoon ground black pepper

1/2 cup olive oil

1 head red lettuce leaves, rinsed, dried, and torn

1/2 small red onion, peeled, cut into 1/2-inch-wide slivers

1/4 cup sliced almonds, lightly toasted

1 pint fresh strawberries, rinsed and sliced

To make the dressing, place the balsamic vinegar, Dijon mustard, honey, shallot, garlic, salt, and pepper in the bowl of a mini food processor. Pulse until blended. Slowly pour in the olive oil, and pulse again until thoroughly blended. Set aside or refrigerate until needed. Divide lettuce between 6 serving plates, and top with red onion, almonds, and strawberries. Serve dressing on the side.

Chilled Watermelon Soup

4 cups seeded watermelon cubes

1/3 cup apple juice

2 tablespoons fresh lime juice

1 teaspoon chopped fresh mint

1/4 to 1/2 teaspoon ground ginger

1 tablespoon honey (optional)

1/3 cup plain nonfat yogurt

Process first 5 ingredients and honey, if desired, in a blender or food processor until smooth, stopping to scrape down sides. Cover and chill 1 hour. Serve in individual bowls with a dollop of yogurt.

Lemon Garlic Grilled Salmon

8 salmon steaks, de-boned, skin left on

1/4 c lemon juice, freshly squeezed

2 heap tbsp dried basil

4 large garlic cloves, minced

1/4 c olive oil

salt and pepper

Marinate salmon with all the above except salt and pepper for 2 hours or overnight in freezer bag in fridge. Remove from bag and grill to desired doneness approx. 5 minutes per 1 inch thickness. Salt and pepper during the last few minutes of cooking. Serve with wild rice and salad.

Simple Swiss Chard

2 tablespoons extra-virgin olive oil

4 cloves garlic, minced

1 bunch Swiss chard, stalks discarded, leaves cut into wide ribbons

1/4 cup balsamic vinegar

salt and pepper to taste

Heat the olive oil on a large skillet over medium heat. Stir in the garlic and cook until tender and aromatic, about 2 minutes. Add the Swiss chard and balsamic vinegar; cook and stir until the chard is wilted and tender, about 5 minutes. Season with salt and pepper and serve.