mind & body | stay healthy
BLOAT BE GONE A By Alesha Lazan
BONE BROTH IT UP
re you feeling sluggish or heavy? Are your pants getting tight? These are all classic signs of bloat, which can happen to the best of us.
Although bloating has numerous causes, food is the number one culprit. But there are ways to rid yourself of the oh-so-unsexy feeling. Rid yourself of nasty bloating in these five simple steps:
Thanks to all the nutrients it provides, bone broth is fast becoming a top choice maintaining tip-top gut health. If you overdid it with the sugar this past holiday season, bone broth can help stitch your gut back together.
Probiotics are designed to regulate the flora in your GI tract. If you are feeling backed up, they can be a great addition to your morning routine. When buying a probiotic, make sure it is refrigerated. Probiotics that are at room temperature have been shown to be less effective. Primal Probiotics is a great brand and can be found on ThriveMarket.com.
Start your day with Bru Broth Beverage, an all-organic, non GMO option. $69/Bone Broth Starter Pack, Whole Foods and Amazon.com, BruBroth.com
Add lemon to your water—it’s a flavorful de-bloating booster!
Here’s a fiber-filled breakfast to get you started:
GET YOUR SWEAT ON
Sweating releases toxins and can help with excess belly bloat. Twenty to 30 minutes three to four times per week can really help—even better if you’re doing HIIT (high intensity interval training). This simply means exerting yourself in short bursts at a higher intensity. You know what else hates burpees? Bloating! Now go do some…
ADD MORE FIBER TO YOUR DIET
That means opting for more fruits and vegetables. Look down at your plate—is it green enough? If it’s lacking color and vibrancy, add more vegetables. Or, add some yummy fruits to your next breakfast.
We cannot stress this enough— especially if your bloating is due to water retention. The key is to flush everything out. So, how much water should you be drinking? Your urine should be pale yellow, but never clear. If you notice this happens, pull back on the water as it this means you are losing electrolytes as well.
TRY A PROBIOTIC
INGREDIENTS • 2 tbsps. chia seeds • ½ cup unsweetened almond milk • ¼ cup berries • 1 tbsp. almond butter DIRECTIONS • In a large bowl, combine the chia seeds with the almond milk and whisk well, making sure all the seeds are incorporated. Refrigerate for at least 20 minutes or overnight to thicken. • Divide the thawed berries between jars and add the chia pudding mixture on top. Top with almond butter and enjoy!