Beat the Bloat with Lucy

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Overindulged? Here’s How to Beat the Bloat

I’m sure this is true for most of us, when away on holiday it’s so easy to fall into bad habits and eat things you wouldn’t normally when you’re at home. After all, you’re on holiday and want to completely relax and enjoy yourself.

I personally think this is fine as it’s all about balance. Don’t get me wrong, where possible I will still maintain my healthy living as much as I can but a holiday is the ideal time to chill and indulge if you want to!

Sunset at the beach
Sunset at the beach

On a recent holiday to Mallorca with friends I was eating meals at funny hours or very late at night, had snacks that I wouldn’t normally have eaten and also enjoyed the cocktail and wine menus while out for meals.

I’m usually so healthy when at home and only occasionally eat the odd ‘not so good thing’ at the weekend or on a night out with friends. Subsequently, when I overindulge on holiday, I really do feel my body craving all the goodness it needs and that it’s used to when I’m at home.

Feeling Bloated

I tend to suffer with getting bloated easily and was actually so excited to get home and get back on track with my healthy eating. That’s when I started writing down my tips to try to ‘beat the bloat’ and get back to how I feel best and I shared my thoughts on Instagram.

If you have any other great tips then I would love to hear them from you as I love learning new things from others.

These are not in order but here’s my tips and tricks:

Dairy:

I personally try to avoid dairy wherever possible – something I’ve done for a couple of years now.

Home-made almond milk
Home-made almond milk

After lots of research and reading different books plus hearing advice from nutritionists, it really put me off. I don’t feel dairy benefits me in any way and has links to various illnesses. I would suggest doing your research though, or reading ‘Eat Nourish Glow’ by Amelia Freer – this book is an amazing read and can completely change your way of thinking and feeling towards food.

When I cut out dairy altogether, I find my body starts working so much better. My energy levels are so much higher, my bloated feeling goes down and I just feel clearer inside and out. If you haven’t tried giving up dairy or cutting it down, then I would really recommend it and see how you feel – what have you got to lose? This is a key factor for me when wanting to look and feel my best. For example, instead of milk, try making your own almond milk – it’s super easy and has so many health benefits. See recipe here.

Screen saver:

This may seem pretty random but it’s something that really helps me from forgetting to do things.

Screen saver as a reminder
Screen saver as a reminder

So, what I do is write down in my notepad on my phone, what I want to remember – for example, I have been reading lots on Apple Cider Vinegar and feel like this is something I need to get me back on track. I would recommend checking the benefits out on google – I am not a nutritionist and so wouldn’t want to advise on the benefits but by doing your own research, you’re in a good position to then make up your own mind.

I then screen shot what I want to remember and save it as my background. Every time I use my phone I remember what I need to be taking/doing. Sounds silly but it really works for me.

Prep and plan: 

A well-known and probably obvious tip to get you back on track is to prep and plan. The ideal time to do this is on your journey home from holiday……! Write down what you want to achieve and foods you will need to go out to buy for the week ahead.

I also think it’s good to write down tips such as: “drink 2 litres of water per day” and anything else that you find helps you. By doing this you can look back at it when you’re having a bit of a blip and make sure that you don’t forget all the great ideas you’ve had!

It’s always good going to the shops knowing exactly what you need so that you don’t end up walking up and down the aisle picking up unwanted items!!!

Water:

Aim for 2 litres a day. I have mentioned this before but if you struggle with drinking water on its own then try adding ingredients to them. I like to go for the detoxed approach when back and normally have mint, lemon or ginger in mine. But you can really mix this up to whatever you desire!

Meals high in protein, good fats and vegetables:

Lucy Bee-troot hummus!
Lucy Bee-troot hummus!

I had a week consuming lots of carbs, and I must admit that these weren’t the healthy kind…..I had chips, crisps, rice and even gluten free bread in one of the restaurants which was VERY exciting. It felt so strange being able to join in the fun of dipping bread into balsamic vinegar and olive oil…. right Lucy get back on track please!

This all isn’t too friendly on the waistline, so now I’m back I’m focusing on high protein based meals with lots of vegetables on my plate – taste the rainbow!

I like to make hummus too using chickpeas. I cook and marinate a lot of foods in ginger, garlic, spring onion, chilli, tamari. Even when being careful with how much food I eat, I always want to remember and remind people it doesn’t have to be boring. If you just eat plain chicken with plain vegetables you’ll soon want to give up your good intentions so why not try, for example a breakfast of asparagus, tomatoes and two poached eggs (I get mine from our lovely chickens). 

Bathe in Epsom salts:

Epsom Salts body scrub
Epsom salts body scrub

Nothing beats getting into your own bed after being away on a lovely holiday. Or does it? I think quite high up there is having a bath with a dollop of Lucy Bee and a cupful of Epsom salts. The magnesium really helps to relax you and is also very detoxifying. If you prefer to shower, how about trying out the Lucy Bee bath scrub

Calorie count:

I don’t generally believe in calorie counting but sometimes when I’m not feeling my best I find it’s good to write down each meal and note what I’ve eaten to keep me on track and not eat too much.

I find after a holiday of eating starters and mains and maybe the occasional ice cream ( you know those delicious homemade treats that tempt you on your walk back to your hotel…) that it’s a case of my eyes being bigger that my belly!!

Limited fruit:

My weakness is fruit, I have always eaten way too much and constantly crave it.

Peaches ready to eat
Peaches ready to eat

Fruit has many benefits but it’s also high in sugar and when feeling bloated it’s great to cut it out. For me, cutting out sugar is a bit like dairy, in the fact that it makes a huge difference very quickly to me. I do struggle with this as I automatically go to the fridge for fruit so have to have stay strong and use all my willpower to stop myself!

I find the best way to do this is to cut up cucumber, celery, red peppers with homemade hummus or have mashed up avocado to get the good fats in.

Salt:

Himalayan salt
Himalayan salt

If you still want a little salt then I recommend using Himalayan salt, which is rich in minerals and usually has a distinctive pink colour.

Green tea and peppermint tea:

Green tea
Green tea

I love these two hot drinks. I have a couple of glasses of green tea in the morning. I feel like this gets everything moving and makes me feel energised and on form for the day ahead. It’s also known to be great for detoxing and I find it does help with bloating.

Peppermint tea is so soothing and lovely after a meal or if you want a hot drink snuggled up on the sofa before bedtime.

Exercise:

We all know how good exercise is for us. Not only for the fitness side but also for the endorphins you get after exercise. This increases your mood and also gives you energy. It’s great to help banish bloating and water retention and even if it doesn’t feel good at the time you definitely feel good once you’ve done it!

Ready to exercise
Ready to exercise

I’m a fan of HIIT, 20 minutes of intense cardio. I also like body pump in the gym and love the TRX when training with my trainer Karl.

As I’ve said, I’m not a nutritionist but these are what makes me feel good – I’d love to hear what works for you!

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About Lucy Bee Limited

Lucy Bee is concerned with Fair Trade, ethical and sustainable living, recycling and eating close to nature with additive free products for health.

Members of the Lucy Bee team are not medically trained and can only offer their best advice. Any information provided by us is not intended to diagnose, treat, cure or prevent disease.

Please note you should always refer your health queries to a qualified medical practitioner.

  • Zoe

    Thanks for a great post Lucy! Can you recommend a brand of Epsom salts or are they all pretty much the same? I keep reading about their benefits 🙂

    • HI Zoe, Many thanks for getting in touch. I’ve had a chat with Lucy and she says that at the moment she doesn’t have a favourite so tends to use various ones. However, she does love them, so much so she’s introducing Lucy Bee Epsom Salts which will be available in November, so watch this space! x

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Hi, I’m Lucy, I hope you’ve enjoyed reading this blog and would love to hear your feedback. You can get in touch with me on Instagram or Twitter anytime, where I love hearing your thoughts and sharing your tips for healthy living.
  • Zoe

    Thanks for a great post Lucy! Can you recommend a brand of Epsom salts or are they all pretty much the same? I keep reading about their benefits 🙂

    • HI Zoe, Many thanks for getting in touch. I’ve had a chat with Lucy and she says that at the moment she doesn’t have a favourite so tends to use various ones. However, she does love them, so much so she’s introducing Lucy Bee Epsom Salts which will be available in November, so watch this space! x