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Beat the Holiday Bloat by Adding These 3 Items to Your Diet

With the holiday season upon us, for many, that means late nights filled with holiday parties, and of course, food! It’s easy to stray from your usual healthy diet come the holiday season, which can leave you feeling bloated and sluggish.

Here are some simple tips and recipes that will help you beat the bloat this holiday season.

What not to eat:

1 – Excessive amounts of liquids while eating.  When you think of bloating it’s easy to just focus on foods. But what and how you’re drinking can have a big impact as well!

Picture of a glass of water

Don’t consume large amounts of water and liquids when you are eating! They will impede the digestive process by diluting gastric juices, such as your HCI.

You also dilute the digestive enzymes your body needs for the effective digestion of proteins, carbohydrates, and fats. You will definitely feel bloated!

So just sip on water and other liquids at meals, but no chugging.

Hydrate between meals- at least 30 minutes before, and wait at least 45 minutes after eating to start drinking large amounts of liquids.

Avoid soda. If you are going to be eating some favorite treats over the holidays – which is okay to indulge in occasionally – you don’t need to top it all off with soda.

Picture of soda cans

Soda is one of the worst culprits of bloating. Not only does it create an acidic metabolic state in your body, but it’s loaded with chemicals and contains HFCS (regular soda), or artificial sweeteners (diet soda).

Both have been shown to cause weight problems.

Carbonated soft drinks have air bubbles that travel to the stomach and release carbon dioxide within the digestive tract, creating an uncomfortable bloating sensation.

On top of all that, excessive caffeine can cause belly bloat.

2 – Hard to Digest Foods. Anything that is hard to digest will leave you feeling bloated, plain and simple.

Dairy is known to particularly cause bloating, since it lacks all its enzymes and is one of the hardest foods most people can digest. So avoid it or cut back all together.

3 – Strictly monitor your salt intake. Avoid all table salt, and avoid processed foods that contain table salt.

Table salt is really de-natured sodium chloride salt.

Table salt is dead, kiln-dried, highly processed, and will also create “false fat”, making you look bloated and up to 9 pounds heavier than you truly weigh.

Picture of table salt

Throw out your saltshakers, and avoid processed foods that contain it. Small amounts of high quality sea salt can be used in strict moderation, when a salty flavor is desired.

I’ve been using a lot of herbs, as well as cayenne and black pepper lately, and not really using any straight salt at all.

What to eat:

1 – Cranberry. Cranberry juice can also act as a debloating agent.

Picture of cranberries in a bowl

Cranberry acts as a natural diuretic by flushing excessive fluids out of your body.

Since you may inadvertently consume more sodium than usual during the holiday season, keep concentrated cranberry on hand (not sugar-filled Cranberry Cocktail!), and pour into a glass fresh water with some stevia to drink in the evenings.

2 – A Good-for-you Refreshing Drink. Just because you’re avoiding soda, it doesn’t mean that you can’t add something equally refreshing to your day, that won’t leave you feeling bloated.

Picture of a cup of hot tea

Try some Rooibos Tea with fresh mint added in, which is high in antioxidants and flavonoids, which also helps to promote youthfulness and great skin. Mint is great for promoting better digestion. Using mint, you can also blend yourself a green smoothie when wanting something cooler.

3 – Raw Apple Vinegar Cider. Add some raw apple cider vinegar to your diet. This will help promote optimal digestion and encourages the growth of healthy bacteria in our bodies.

It’s extremely high in minerals and potassium, which promotes cellular cleansing. It also has antiseptic qualities that can help cleanse your digestive tract, and promote bowel movements to rid your body of waste!

Picture of Bragg's Apple Cider Vinegar

Since you only need 1 tablespoon a day to prevent bloating, it is easy to incorporate into your diet. Just replace other vinegar’s you currently use in your salad dressing with it.

Oh, and be sure to eat that fiber-filled big salad first, with raw apple cider vinegar in the dressing, which will help to naturally balance portion size of heavier foods that follow (one okay, two…alrighty, this time of year. But you don’t really need that third portion of grandma’s mashed potatoes do you?).

Love,

Kimberly

18 Comments

  1. Laura
    Laura on December 4, 2012 at 12:15 pm

    What are your thoughts on seltzer water? I never drink soda, but I love the carbonation in seltzer. Will it really cause that much bloating just having once or twice a day? Thanks!

    Reply
  2. jackie
    jackie on December 4, 2012 at 4:09 pm

    hi kimberly,
    i am a personal trainer and health enthusiast. i have a facebook page where i share articles, health and fitness tips, etc. a share button would be great as i love some of your blogs and would love to share with my followers.

    Reply
  3. RANI
    RANI on December 4, 2012 at 4:22 pm

    THANKS FOR THESE TIPS! I just bought some apple cider vinegar and am pleasantly surprised at all the used for it, not only for digestion but for my hair too!

    Reply
  4. Pin
    Pin on December 4, 2012 at 6:00 pm

    hi kimberly, how i can make my own cranberry extract at home? thank you ahead

    Reply
  5. Tamaraj22
    Tamaraj22 on December 4, 2012 at 7:43 pm

    Great post! I recently started incorporating Bragg’s apple cider vinegar into my daily routine. Is it ok to dilute with water and sip? Also, are there any benefits for increasing the daily dose as recommended on the label?

    Reply
  6. Yasmin
    Yasmin on December 5, 2012 at 12:56 am

    Hi Kimberly 🙂 We met at Glow BIO the day before it opened – I was visiting LA from rainy London, via Berkeley… Thank you for the tips you gave me then for migraines (I remembered the fennel), and for the holiday tips above. I must admit rather shamefacedly that I have found myself more off the wagon than on over the past few weeks.

    Oh and I lent my copy of The Beauty Detox Solution (which I meant to ask you if you would sign when we met- d’oh!) to my roommate, and I think we have another convert 🙂 She has been drinking the GGS for the past week!

    Finally, do you have any other Glow BIO events coming up over the holidays? I am thinking of visiting LA again, before I go back to London in early January and would love to visit you guys again 🙂

    Thank you for everything you do and hope you are enjoying settling into LA xxxx

    Reply
  7. Sumaya
    Sumaya on December 5, 2012 at 1:17 am

    Hello this article was great and very helpful tips indeed especially avoiding drinks at mealtimes I’ve always liked too ibis tea and will be having lots of it. Thanks

    Reply
  8. Cathi Long
    Cathi Long on December 5, 2012 at 8:34 am

    I joined your blog so now how do I get to it? All I’m trying to do is find the detox shot you referenced in your Beat The Holiday Bloat article. HELP! It shouldn’t be this difficult to research something you write about!

    Reply
    • jade
      jade on December 10, 2012 at 1:20 pm

      Hi Cathy,
      Believe it is the first item listed under What To Eat (the cranberry drink with pure water and stevia) and is also found in beauty-travel-tips. Enjoy!

      Reply
  9. Kanthoeun
    Kanthoeun on December 5, 2012 at 7:32 pm

    I am diabetic so I would like to ask u what is good to take right now I drink it green vegetables smoothly that my daughter give me the recipe I love it I donnot need to. Find what I have to eat for breakfast thank you very much for that drink

    Reply
  10. Julia
    Julia on December 6, 2012 at 3:27 am

    Hi Kimberly! I just had a question about your power protein smoothie – I read in a recent article that you often have it as an afternoon snack. Is this something you could have everyday? In your book you mention veggie sticks and salsa or fruit as an afternoon snack, so I think I assumed the power protein smoothie was not recommended as a daily snack. What quantity of raw protein & chia seeds do your normally put in your smoothie? Also, I don’t particularly like nutritional yeast – am I missing out on necessary protein by not consuming this? Love and appreciate all your advice! Thanks Kimberly xx

    Reply
  11. Shanti
    Shanti on December 6, 2012 at 6:08 am

    Love this, love you. Thank you for all the info. Amazing =)

    Reply
  12. Raphaela
    Raphaela on December 6, 2012 at 10:29 pm

    Hi Kimberly

    I just recently discovered your amazing blog and I’m about to buy your book 🙂
    i just have a question… I have for breakfast a spinach, persimmon, spirulina, wheatgrass and chia seeds smoothie. But now that I read your blog, and you said that protein in the morning is not good, should I leave out the chia seeds in the morning? because of it’s protein?
    Thank you much.
    Best,
    Raphaela

    Reply
  13. Rosemary Bourne
    Rosemary Bourne on December 7, 2012 at 7:31 am

    Kimberly, what iodine do you use to counteract fluoride in water? I think I read in your book that iodine will help with this common problem as most water filters do not remove fluoride. Could be wrong that it was you that said this.

    Reply
  14. Fran Raffetto
    Fran Raffetto on December 8, 2012 at 9:25 am

    Can I add flax seed to my glowing green smoothie in the morning?

    Reply
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    Reply
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