The foundation of my coaching starts with the Healthy Five: Mindset, Nutrition, Movement, Stress-Management and Sleep. Although most clients come to me wanting a meal plan that tells them exactly what to eat, I start them out with actions that make a much bigger, long-term impact.
One of the first habits my clients learn is mindful eating. If you are practicing mindful eating, you are paying attention to what you are eating, how fast you are eating, how full you feel and how your body feels, both during your meal and after.
Last week a client was telling me about how she had been noticing that she felt really bloated each afternoon, to the point of nearly looking pregnant. After reflecting more about what she had eaten prior to the bloating coming on, we determined that it was a new protein powder she had switched to that was a combination of whey concentrate and isolate vs. a pure whey isolate that she had been using prior. The next day, she switched back to her original brand and POOF, the bloat was gone.
Bloating is an abnormal general swelling, that may cause abdominal pain, increased stomach growling and can at times be accompanied by gas. This can be caused by overeating, food sensitivities, stress, and/or not chewing food properly. It’s imperative to avoid these things to remain bloat free. So, here are four simple ways to avoid getting bloated.
Dehydration is one of the leading causes of bloating, and the cure is natural hydration. Drink lots and lots of water. It’s commonly noticed that drinking a lot of alcohol or eating foods that are too salty consistently results in bloating. Water helps wash the waste out of your system. Drink half your body weight in ounces of water daily to not only de-bloat, but also reap the rewards of the other amazing things that water does. If possible, swap all your beverages with water. Doing so will help you lose weight and have great skin.
Avoid too much fiber
Too much fiber can be difficult to digest and results in bloating. Women should aim for 25 grams of fiber and men for 38 grams per day. If you aren’t getting this amount regularly, you don’t want to increase it too fast. Gradually increase your daily fiber intake a little bit each week until you get to the recommended amount. Keeping up with your water intake and taking daily walks can also help with the impact of too much fiber.
Increase potassium intake
When you eat too much salt, increase your potassium intake to de-bloat. Avocados, sweet potatoes, bananas and coconut water are all rich in potassium.
Warm water, lemon and a pinch of turmeric
Make this little concoction and see what you think. This is a wonder trick that is very simple, yet effective. If you are suffering from bloating, this will always be your savior. It benefits every system in your body and does wonders for your long-term health.
Pay attention to your portions
We are all guilty of overeating from time to time and this can definitely trigger some belly bloat. The best way to avoid this is to be mindful of your portions. Use the palm of your hand to determine a portion of protein, a fist to determine a portion of vegetables, a cupped hand for a portion of starchy carbs/fruit/beans, and your thumb for a portion of healthy fat.
If you found these tips helpful and would like more support, head over to the Inner Fire Facebook group, if you are not already a member. I provide tips and/or video coaching every weekday in hopes that I can help YOU sneak healthy living into your life for good!
Let’s get FIRED UPP,