This year all I want for Christmas is………………”
….. A flat tummy
You are so bloated that you can’t get into favourite party outfit!
Digestive problems such as bloating, gas and wind are actually very common, but the good news is that for many people they can be improved through simple lifestyle and diet changes. So here’s how to beat that bloat for the party season:
- Fill up on fibre. The average person only consumes around 18g fibre compared to the recommended 30g a day. Not only will eating higher fibre foods such as wholegrain cereals, oats, brown rice, fruit and veg help fill you up these foods also keep your tummy in tip top shape by helping to prevent constipation, which can cause bloating. If you are increasing your fibre intake do it gradually to give your tummy time to adjust. Drink plenty of fluids, at least 8 glasses a day. If your bathroom habits are a bit sluggish shall we say, regular exercise can also help speed things up and help avoid bloating.
- Bubble trouble. Fizzy drinks, including sparkling water, champagne and fizzy drinks are packed with bubbles. When you drink them, those bubbles end up in your tummy, leaving just two natural escape routes! Instead, drink water flavored with lemon, lime, or cucumber or try some herbal or green teas.
- Chewing gum anyone? It might be good for a quick minty boost, but did you know that chewing gum can also cause bloating? As you chew gum you swallow air which gets trapped in your stomach. So if this is a problem for you it may be a good idea to rethink this habit.
- Be aware of windy veg! Some veg like broccoli, cauliflower, cabbage, beans and sprouts naturally create more internal wind than other veg. This is because they contain naturally occurring sugars that are fermented by bacteria in your gut to produce gases. That doesn’t mean you should avoid them as they are very nutritious and full of fibre; just work them into your diet slowly until your body gets used to them and don’t eat too many at once.
- Shake the salt habit. Processed foods tend to be high in salt and low in fibre, both of which can lead to a bloated tummy. Use plenty of herbs, spices, black pepper, mustard, chilli and lemon or lime instead to add flavour. Get in the habit of reading food labels and choosing foods with the least amount of salt (or sodium).
- Slow down! Nobody likes to be rushed and your digestive system is no exception. Rushing your meals means you end up swallowing extra air leaving you feeling windy and bloated. We also delay the feeling of fullness when we eat too fast. This because it takes 20 minutes before the stomach tells the brain that it is full. So don’t try to beat that clock – slow down, turn off the TV and take smaller bites. Your digestive system won’t have to work as hard to digest your meals. Phew!
- Feed your good bacteria. Probiotics are naturally occurring friendly bacteria, added to some foods to help replenish levels of good bacteria that live in our gut. A simple way of including more probiotics is to choose a probiotic yoghurt or yoghurt drink daily.
….. Luscious locks
Our hair acts as a mirror reflecting our health. Think about it…… If you have been sick, under a lot of stress, pregnant or tried a fad diet, your hair tends to suffer.
But isn’t it amazing how much time and money we spend on expensive products in an effort to nourish our hair from the outside in? Some products help, but to really get to the root of luscious locks we need to head to the kitchen………
- Salmon is full of omega 3 fats, protein, selenium and zinc, all of which we need for gorgeous hair. Because we cannot make omega 3 fats in the body, we need to include this regularly in our diet to help nourish our hair and scalp.
- Lean meat and poultry are rich in protein, an essential building block for healthy hair.
- Brazil nuts All nuts are packed full of essential vitamins, minerals, fibre and healthy fats. But Brazil nuts are one of the few good sources of selenium, an antioxidant that helps boost hair health. Selenium also stimulates the immune system making it great for colder months.
- Eggs Besides being a great source of protein, eggs are loaded with key minerals that are important for healthy hair such as zinc, iron, B vitamins and biotin. Try poached eggs for breakfast or in a salad or omelette for lunch.
- Beans and lentils Tiny packages that pack a nutritional punch of protein, zinc, iron, and biotin to help prevent hair breakage. Include them in soups and salads, or add to dishes such as curries and chillies.
- Avocado Full of vitamin E and healthy fats to help keep hair shiny. With their smooth, buttery texture and creamy taste avocados are best eaten when ripe. As they are normally picked before they ripen they can take about a week to ripen at room temperature, although storing them in a paper bag with a banana can speed up the process. Try adding mashed avocado to sandwiches, as a topping for fajitas or jacket potatoes or even add to fruit salads or smoothies. If you have any leftovers you can use it to make a homemade face mask.
- Low fat probiotic or Greek yoghurt Yoghurt is great source of calcium, protein and B vitamins, all important beauty nutrients.
- Chia seeds These tiny seeds are very popular at the minute. They provide protein, iron, calcium and healthy fats which help to strengthen cell membranes. Mix into oats, smoothies, yoghurt, salads or use in baking for extra nutrition.
….. Glowing skin
The recipe for a perfect complexion starts with a balanced diet of healthy fats, lean proteins, lots of fruits and veggies and plenty of water. So step out of the shower and into the kitchen to enhance your skin’s natural beauty.
- Kiwi fruit This small, brown, fuzzy fruit is loaded with vitamin C and antioxidants which keep skin firm and helps prevent wrinkles.
- Sweet potatoes are rich in the antioxidant beta-carotene, which the body converts to vitamin A. Vitamin A helps repair skin tissue and protects against the sun’s UV rays. Other good sources of beta-carotene are carrots, mangoes, apricots and butternut squash.
- Strawberries Just 8 strawberries provides all the vitamin C you need for a day which boosts production of collagen that help keep skin smooth and firm.
- Almonds Eating a small handful of almonds every day boosts levels of vitamin E which helps protects your skin cell membranes and guards against UV damage. Eat a few whole almonds as a snack or add sliced almonds to salads, cereal, porridge, yoghurt or stirfries. Just be sure to eat them in moderation, as almonds and other nuts are quite calorie dense.
- Blueberries Rich in the antioxidant vitamins C and E, berries help your body produce collagen, a protein that helps keep your skin firm and elastic. Not only do these nutritious miniature superfruits slow free radical damage, they also work hard to boost your body’s immune system.
- Broccoli contains the antioxidants vitamin C and E, which aids in collagen production and keeps your skin healthy and supple. Just 2 florets count as a portion
- Watermelon Fruit and veg with a lot of water, such as watermelon, melon and cucumber are some of the best hydrating solutions for your skin.
- Water It’s not exactly a food, but water is essential when it comes to clear skin because it delivers nutrients to your cells and helps flush out toxins.
So unless your features are being nourished from the inside, you are not going to look your best for Christmas ladies.
Ps: Healthy eating is for life, not just for Christmas!
As always, if you want any help or advice please complete the contact form below or click here to get started and we would be happy to help!
Phone: 01293 270070