There is nothing worse (ok, a few things!) than feeling “puffy” when you are due to hit a beach. Summer is on our minds and so is the topic of bloating. What makes us feel and look this way anyway? Bloating is a buildup of gas in the abdomen, caused by digestion or swallowed air. In addition to swallowing air, bloating can also result from an overgrowth of bacteria in the small intestine. Bacteria ferment food creating gas that causes bloating and can add inches to your waistline. Similar to bloating is water retention, which is caused by consuming foods high in salt (beware of processed foods!). High levels of sodium cause your body to hold onto extra fluid and result in that four months prego look! Not only can bloating and water retention be uncomfortable and less than attractive, it can be downright painful. If you plan on debuting your cute new bikini while lounging poolside but feel puffier than the Michelin Man, we’ve got some tips for you. Try some of these de-bloating foods that will leave you feeling lean and beach-ready!

Celery and Fennel: These tasty, crunchy veggies act as diuretics, helping you to lose excess water you’re retaining.

• Try tossing in your salad for some extra crunch or munch on as a snack with spicy salsa.

Asparagus: This long and lean veggie has certain compounds that act like probiotics (encourage healthy bacteria to grow), which aid digestion.

• Add some lemon juice and fire up the bbq to grill these tasty veggies for an easy and slimming side dish.

Ginger: This anti-inflammatory food also has anti-spasmodic characteristics. Studies also show that it has de-bloating properties too.

• Try grating into your favorite marinade or add some zing to a healthy fish recipe.

Tea (peppermint, ginger, chamomile): These teas can help food to pass through the stomach and relieve gas.

• Sip on your choice of iced or hot tea with a slice or two of lemon.

Yogurt: Regardless of choosing non-fat or low-fat yogurt, yogurt gives you a dose of beneficial bacteria, which helps keep your digestion efficient.

• Try adding sunflower seeds to plain non-fat Greek yogurt for some crunch.

Papaya: This sweet treat has an enzyme called papain, which aids digestion and breakdown of protein.

• Thinly slice this exotic fruit and layer it on a sandwich or toss in a salad for asweet kick.

Pineapple: Not just for pina coladas, this tropical fruit contains bromelain, a digestion promoting enzyme.

• Toss some freshly sliced pineapple rings on a hot grill to dress up a chicken breast or add them to your next kabob creation.

Surprising foods that will bloat you, steer clear!!

Carbonated beverages: The fizz in carbonated drinks can cause gas to get trapped in your stomach. Ditch the diet soda and sip on water with lemon.

Gum and hard candy: Both of these oral fixes, increase the likelihood of swallowing air.

Sugar Alcohols: These sugar substitutes are indigestible. Bacteria break them down in the intestine, leading to gas and discomfort. Spit out that gum!

Highly processed, low fiber foods: These foods can contribute to constipation by slowing transit time in the gut. The longer food stays in your intestines, the more time it has to ferment.

There is nothing worse (ok, a few things!) than feeling “puffy” when you are due to hit a beach. Summer is on our minds and so is the topic of bloating. What makes us feel and look this way anyway? Bloating is a buildup of gas in the abdomen, caused by digestion or swallowed air. In addition to swallowing air, bloating can also result from an overgrowth of bacteria in the small intestine. Bacteria ferment food creating gas that causes bloating and can add inches to your waistline. Similar to bloating is water retention, which is caused by consuming foods high in salt (beware of processed foods!). High levels of sodium cause your body to hold onto extra fluid and result in that four months prego look! Not only can bloating and water retention be uncomfortable and less than attractive, it can be downright painful. If you plan on debuting your cute new bikini while lounging poolside but feel puffier than the Michelin Man, we’ve got some tips for you. Try some of these de-bloating foods that will leave you feeling lean and beach-ready!

Celery and Fennel: These tasty, crunchy veggies act as diuretics, helping you to lose excess water you’re retaining.

• Try tossing in your salad for some extra crunch or munch on as a snack with spicy salsa.

Asparagus: This long and lean veggie has certain compounds that act like probiotics (encourage healthy bacteria to grow), which aid digestion.

• Add some lemon juice and fire up the bbq to grill these tasty veggies for an easy and slimming side dish.

Ginger: This anti-inflammatory food also has anti-spasmodic characteristics. Studies also show that it has de-bloating properties too.

• Try grating into your favorite marinade or add some zing to a healthy fish recipe.

Tea (peppermint, ginger, chamomile): These teas can help food to pass through the stomach and relieve gas.

• Sip on your choice of iced or hot tea with a slice or two of lemon.

Yogurt: Regardless of choosing non-fat or low-fat yogurt, yogurt gives you a dose of beneficial bacteria, which helps keep your digestion efficient.

• Try adding sunflower seeds to plain non-fat Greek yogurt for some crunch.

Papaya: This sweet treat has an enzyme called papain, which aids digestion and breakdown of protein.

• Thinly slice this exotic fruit and layer it on a sandwich or toss in a salad for asweet kick.

Pineapple: Not just for pina coladas, this tropical fruit contains bromelain, a digestion promoting enzyme.

• Toss some freshly sliced pineapple rings on a hot grill to dress up a chicken breast or add them to your next kabob creation.

Surprising foods that will bloat you, steer clear!!

Carbonated beverages: The fizz in carbonated drinks can cause gas to get trapped in your stomach. Ditch the diet soda and sip on water with lemon.

Gum and hard candy: Both of these oral fixes, increase the likelihood of swallowing air.

Sugar Alcohols: These sugar substitutes are indigestible. Bacteria break them down in the intestine, leading to gas and discomfort. Spit out that gum!

Highly processed, low fiber foods: These foods can contribute to constipation by slowing transit time in the gut. The longer food stays in your intestines, the more time it has to ferment.

9 weeks until Memorial Day weekend… The unofficial start of summer!

Nutritious Life is all about eating – eating EMPOWERED! Although we should be eating this way all year, this is the time of year when many of us make it a greater priority – again. Whether you are in the bikini mindset or not yet out of your winter couch potato mode, hopefully, these tips will inspire you. We asked our NL team for their favorite ways to eat empowered. Here are ten! Try to incorporate one each week (plus one as a bonus!) from now until the unofficial start of summer.

Yulia: Pack a fork

I always bring my own fork with me during the workweek. I don’t like to use wasteful plastic utensils and I’m more likely to buy something healthy for lunch that requires a fork like a big salad, rather than a sandwich. Plus, a fork doesn’t require an extra bag or its own container.

Stephanie: Say yes to vinegar

I love olive oil in small amounts for sautéing and dressings because of its high amount of mono and polyunsaturated fats – it really does help satisfy. But I watch how much I drizzle—and instead use vinegars to flavor all sorts of dishes. Fig, cherry, or even sundried apricot vinegars can be added to everything from salads to fruit!

Karen: Make friends with the people behind the seafood counter

For someone who loves to eat but hates to cook (like me!), fish is quick, simple, and healthy… especially when I have an expert to tell me EXACTLY how to prepare it!

Anna: Enjoy the benefits of fermented foods and beverages

I like to get a little help from my friends – fermented foods – to renew the healthy bacteria in my GI system. Some of my favorites are pickles, Korean kimchi, and tempeh – all of which are full of healthy bacteria that will maximize the nutritional benefits of food – as well as the beverages, kefir and kombucha.

Katie: Beat the bloat

There is nothing worse than feeling bloated and puffy as you try on last year’s bikinis! This time of year especially, I steer clear of carbonated beverages, packaged and processed foods, gum and hard candy with sugar alcohols. I try to add celery and fennel to my meals instead, since these tasty, crunchy veggies act as diuretics.

Amanda: Have a plan for lunch

I walk to lunch – at least 5 blocks away! Instead of ordering in – and not moving from my desk – I know where I am going and what I am going to order. It makes choosing an extra healthy place a fun challenge. I get some fresh air, a ten block walk and a super healthy dish from somewhere I have been wanting to try OR safe healthy dish I have had before.

Laura: The hanger trick

Yes I really do this! I hang a bikini near the fridge! Keeping my goal in mind keeps my mind off bad choices.

Lara: Break the habit of eating in front of the tube

I never eat in front of the tv! I eat at the table and set the table completely whether with friends or family – or even alone. Focusing on the food and enjoying each bite helps me be less prone to overconsuming.

Ayelet: Befriend your blender

Nothing in the fridge? When that happens to me, I make it a mini meal with my blender. Be it frozen fruit, yogurt with a teaspoon of nut butter or fresh veggies with a tablespoon of ground flaxseeds for a quick soup, the blender is truly, one of my best friends. I’ll even throw in the bananas that have been sitting out too long! Almost anything goes!

Keri: Start the day off right with hot, lemon water

There is something so simple yet so powerful about starting your day with a large hot water with lemon. Yes, there are the hydration and vitamin C benefits but the psychological component can be even greater. When you begin your day with hot water with lemon you are forced to slow down because you must sip hot beverages. When you know that you have started your day off doing something positive and good for your health, it is sometimes enough to kick start an entire day of being good to you and eating well.

We’ve all heard about the aphrodisiac powers of oysters but did you know that celery may also help to improve your sex life?! This unsung hero contains a potent ingredient that will leave you unable to resist your guy. Celery causes the release of a hormone called androstenone, which gives men a subtle, but irresistible smell. Now there’s some food for thought.

NLT: Make an after work snack or appetizer with celery for your guy to reap the sexy benefits. Heat things up by combining salsa with non-fat greek yogurt for a spicy dip.