9 Foods to Fight Bloat

We all get bloated once in a while—too many beans, too little water, too much dairy, too much anything!— and no one’s ever really happy about it. Luckily, there are plenty of foods and teas that can help you de-bloat. Here are 9 excellent foods to fight off a bloated belly:

Lemon

Squeezing a little lemon into your water in the morning might not seem like a powerful action, but your body will love you for it. Not only are you giving your body the hydration is desperately needs (retaining water is one of the things your body does in response to dehydration), but lemon helps to naturally boost and detoxify your body. It acts as a diuretic and mild laxative, provides an energizing spritz of vitamin C, and warms the body up for digestion. Drinking room-temperature water upon waking or no less than 30 minutes after a meal (so as not to water down your body’s digestive enzymes) can boost digestion, improve satiety and reduce bloat.

Peppermint oil

Peppermint has been shown to relax digestive muscles and potentially soothe the uncomfortable digestive symptoms of those dealing with IBS, including bloating. Try sipping peppermint tea after dinner to reap full digestive benefits. Looking for a dessert-like treat that won’t induce bloating? Try using three simple ingredients—unsweetened chocolate, raw honey, and peppermint oil—to make a tasty, natural peppermint patty!

Cucumber 

You know how two slices of cucumber can do amazing things for the puffiness around your eyes? Well, consider what they can do inside your body! Cucumbers contain silica, vitamin C and caffeic acid, which work together to drag the bloat out of your body. These little guys are loaded with water, too, which is great for preventing water retention.

Dandelion

These goodies that grow rampant on your lawn are actually a prebiotic, which means they encourage the development of good bacteria in the digestive tract. The greens function as a powerful, detoxifying diuretic while the root has traditionally been used as adigestive aid. (If you cannot find dandelion greens, asparagus is also a great prebiotic and diuretic.) Try sautéing the greens or sipping on dandelion tea if you’re feeling a little puffy or have followed a less than ideal diet for a few days.

Ginger

Everyone knows ginger is great for digestion. That’s why it’s everyone’s go-to medicine when they have a tummy ache. Ginger works to stimulate and promote digestion through the action of beneficial phenolic compounds. Improved digestion means there is less of a chance for excess gas (and pressure) to build up in your tract. Ginger also calms the digestive muscles, helping to keep the break-down process smooth and unhindered. But ginger gets a big bonus for being anti-inflammatory as well, which means it is especially great for incorporating into your daily diet, bloated or not. Keep this all-around digestive soother on hand for juices, smoothies or stir-frys.

Apple cider vinegar

The notorious ACV is a god of your pantry. It helps to breakdown food in your system, balance your pH levels and control blood sugar levels. In terms of bloating, ACV helps to regulate your digestive processes, which helps to stave off excess gas and bloating due to weak digestion. Taking a teaspoon in warm water every morning, like you would lemon water, can set you up for a fabulous, bloat free day.

Fennel

As a tea, fennel can assist in relaxing spasms in the GI tract. This can prevent bloating and, perhaps more importantly, unwelcomed flatulence. Pukka Herbs makes a lovelyAfter Dinner tea that combines fennel, chicory and cardamom to improve post-meal digestion.

Green tea

Not only does green tea contain plenty of water and antioxidants, but it also acts as a diuretic by flushing water through your body. Green tea is good for so many reasons, so just add de-bloating onto its resume. If you love tea, pu-erh, a traditionally fermented black tea, contains enzymes that can assist in the breakdown of undigested foods. Not a tea drinker? A small black coffee can also reduce bloating, but try not to overdo it. If you notice bloating with coffee, that may be a sign that you are caffeine sensitive, so pay attention.

Avocados

The dense, fatty flesh of an avocado will help keep you satisfied without urging you to overeat. Since overeating cam certainly be a cause of bloating, avocados make a great food choice. Nuts such as almonds, walnuts and pistachios can also be a light-yet-filling choice. Just be sure not to overeat salted nuts, since the excess salt can work against your waistline. Additionally, if you’ve been eating a lot of salty foods and are noticing a little extra puffiness around your midsection, an avocado could keep things in check. The potassium in avocados can help counter the effects of excess sodium, which will keep your stomach a bit flatter. 

8 Amazing Health Benefits of Nutmeg

Just a little nutmeg grated into pumpkin soup or added to granola—even scrubbed onto the skin—can do a world of good for your health. Take a look at the healing benefits of this rich, aromatic spice.

Helps Induce Sleep

 It can also be mixed with ghee and rubbed around the temples at bedtime to enhance deep sleep and calm the mind.

Rich in Minerals

A dusting of nutmeg adds aroma and enhances the taste of your food. It also gives youtrace minerals that keep the immune system strong. Potassium, calcium, iron and manganese are among key minerals found in nutmeg.

Brightens Skin 

Just a little nutmeg, ground and mixed with water or honey into a paste, can make skin look clearer and brighter within a few days, reducing scars and alleviating acne. You can also add nutmeg to your face scrub for the same benefits.

Helps Digestion

For centuries, nutmeg has been used as a medicinal spice that brings relief from digestive problems. So grate a little nutmeg into your soups and stews for a boost of flavor and a healthy gut! 

Natural Toothpaste

The star spice in dental care has traditionally been clove. But few might know that nutmeg too has proven antibacterial properties that protect the teeth and gums. Nutmeg oil has eugenol, which brings relief from toothache. That’s why you often find it listed among the ingredients of toothpaste. Combined with cinnamon, it makes a powerful antiseptic, antimicrobial paste.

Protects Your Brain

Nutmeg keeps the brain sharp! It contains natural organic compounds called myristicinand macelignan, which is known to shield your brain against degenerative disease such as Alzheimer’s.

Eases Swelling and Pain

The essential oil of nutmeg brings relief from muscular and joint pain. Apply it to a localized area of swelling and discomfort, and feel the pain melt away.

Boosts Circulation

In holistic medicine, nutmeg is often prescribed to rev up blood circulation because of the high potassium content. Traditional healers believe it also strengthens the liver.

A note of caution: It is almost impossible to overuse nutmeg, because all you need is a tiny dusting of it to reap its taste and nutrition benefits. Even so, I must state that overuse of nutmeg is known to cause palpitations, sweating, hallucination and other discomforts, so do use this wonder spice in moderation.

10 Comfort Foods that Won't Pack on the Pounds

For most people, low temperatures and winter weather means it's time to integrate a sixth food group into their diets: comfort foods. Bowls of belly-warming macaroni and cheese, creamy mashed potatoes, and piping-hot chicken pot pie help satisfy your body's instinctual drive to stay toasty and conserve energy for the winter ahead. Obviously, if you're not careful, these annual indulgences can quickly add pounds of extra insulation that are hard to remove come spring.Fortunately, fat and calories aren't prerequisites for a soothing, satisfying dish. Some smart ingredient swaps can transform hearty favorites into lighter, healthier fare that's still satisfying. These tips from Michelle Dudash, RD, Phoenix-based chef and recipe developer, and Elaine Magee, MPH, RD, author of Comfort Classics, will allow you to enjoy savory, cold-weather foods without adding inches to your waistline. 

Macaroni and Cheese
Maybe the mother of all comfort foods, this creamy dish can pack close to 900 calories a serving when it's loaded with whole milk and five different cheeses. To shave calories and fat from the sauce, use low-fat milk, tub butter, reduced-fat Cheddar cheese, and Parmesan, which contains 2 g less fat and 3 g more protein than Cheddar per quarter-cup serving, says Dudash. You can also cut back on cheese by adding pureed cauliflower to the sauce. Punch up flavor with garlic powder and spices, recommends Dudash. Also, use whole wheat noodles to deliver twice as much fiber, which slows your body's absorption of sugar and keeps you feeling full. 

Mashed Potatoes
Despite being chock-full of nutrients, potatoes get a bad rap. A medium-size potato serves up more than 25% of your recommended daily amount of vitamin C, about 18% of your daily potassium intake, as well as 2 g of fiber (if you leave on the skin). So why are mashed potatoes the enemy? Most are drowning in butter and whole milk. Keep your spuds lean by using low-fat milk, plain nonfat Greek yogurt, and chopped chives for flavor. If you can't imagine eating your taters without butter, Magee suggests placing a small pat of butter on top as a garnish. "I find it's comforting to have it melt on the mound of potatoes," she says.

Oven "Fried" Chicken
Frying any food is a surefire way to make it a nutritional no-no, and it's not the only way to give chicken a satisfying crunch. "You can crisp most food in the oven by adding an oil spray or a light brush of oil. You can't control how much oil meat absorbs when you deep fry, but when you bake it, you call the shots," she says. Mix sliced almonds and whole wheat bread crumbs in the food processor and use that as breading, says Dudash. If you can't eat nuts, try panko and ground Cheerios, she says. Add flavor with garlic powder, paprika, spices, salt, pepper, and red pepper flakes. 

Meat Loaf
A loaf made with 70% lean beef can pack about 14 g of fat. To lighten it up, start with 95% lean ground beef. "It's still really lean and gives you a beefy taste," Dudash says. You can easily plump it up with more nutrients by adding oatmeal instead of bread crumbs and throwing in chopped mushrooms, beans, or other high-flavor vegetables and herbs. "Adding vegetables keeps the meat loaf moist and forms a wonderful au jus without making it greasy," Magee says.

Chili
When it's loaded with beans and vegetables, chili is one of the healthiest comfort foods out there. Top it with heaps of cheese, sour cream, and nacho chips and you're eating a bowl of deconstructed nachos. So lay off the fixings, and lighten up your recipe by replacing most of the meat with vegetables and additional beans, Dudash says. Ground turkey can also be a great substitute for beef, but be careful, warns Dudash. "Some ground turkey isn't any leaner than beef. It might be made with the skin, and it depends on whether it's white or dark meat." Check the label and opt for lean or extra-lean varieties of beef or turkey.

Pot Roast
This hearty Sunday dinner staple is surprisingly low in fat and calories. A chuck shoulder roast has fewer calories and less fat than chicken thighs, Dudash says. A 4-ounce piece packs 210 calories and 13 g of fat, and a chicken thigh clocks in around 220 calories and 16 g of fat. To achieve melt-in-your-mouth flavor, the cut needs to be simmered for several hours--the longer you cook it the more tender it will get, she says. Surround your roast with tons of vegetables, and you'll have a well-balanced and not terribly fattening meal.

Casserole
With layers of starch, meat, and creamy sauce, some casseroles contain over 400 calories a serving. A smarter bet is to load your dish with vegetables, whole grains, and lean meat. "Even if a recipe doesn't call for beans or vegetables, you can still add them," Magee says. Punch it up with a layer of zucchini, or double the amount of mushrooms the recipe calls for, or put in peas. Even better, include a serving of fish via canned tuna. "It's a convenient and budget savvy choice." It also delivers protein and omega-3 fatty acids with minimal calories. Just make sure you use a low-fat substitute for cream or butter to lighten the dish. 

Minestrone
Soup can warm your body from the inside out without filling you up on calories. Choose a broth-based version, which tends to be lower in calories than a soup made with cream. Minestrone's an especially great choice because it's filled with beans and vegetables and has a tomato base, which keeps it light. If you opt for chicken noodle soup, add extra veggies, like frozen peas and carrots. Packed with protein and fiber, bean soups are another nutrient-rich selection. If you prefer a creamy soup, puree caramelized onions and use in place of cream. "They'll give you that buttery, creamy taste without all the fat" Dudash says. Other substitutes include nonfat creamer, pureed potatoes, or a little bit of nonfat yogurt.

Pot Pie
The buttery crust is how this recipe racks up calories and fat. Dudash recommends making your own using canola oil instead of butter and whole grain flour. If you're uncomfortable making crust from scratch, a whole wheat biscuit mix can form your crust. Lighten up the filling by using more root vegetables and less chicken than the recipe calls for--carrots, sweet potatoes, and parsnips, Dudash says. "Then for the chicken, use breasts instead of thighs, which will save you fat."
 

Spaghetti and Meatballs
This Italian classic packs on the pounds, partly because of the way we serve it--heaping platefuls of pasta topped with a couple of meatballs. The Olive Garden's spaghetti and meatball platter comes to 920 calories, for example. According to the USDA's recommendation, grains should make up only a quarter of each meal, so cut back on your pasta serving and supplement your plate with veggies. As for the meatballs, make yours using lean beef instead of sausage (just one Italian sausage link can pack nearly 20 g of fat) and replace bread crumbs with oatmeal to add fiber, save calories, and cut down on sodium (Italian bread crumbs have about 450 mg). Serve the juicy spheres over some whole wheat pasta and you'll double the fiber.

6 Surprising (& Natural) Stress Relievers

Everyone gets stressed sometimes. Whether it be financial or personal, significant stress is an unfortunate aspect of modern living. But, too much stress can be a bad thing. Whether you have trouble sleeping or find yourself becoming more irritable, stress takes a toll on our bodies. It is the leading cause of innumerable diseases, and can be single-handedly responsible for symptoms such as hair loss, high blood pressure, headaches, depression, drastic weight changes, ulcers, and more. So, next time you feel the need to pop a chill pill, try one of these more natural remedies instead. 

Lavender. If you ever have trouble falling asleep at night, try spritzing some lavender essential oil into the nighttime air. Lavender helps calm anxiety and can soothe the mind and body to help you sleep more soundly. Intrigued? Aromatherapy has been shown to trigger various moods and sensations, and can be used to fight depression, fatigue, anxiety, headaches, indigestion, et cetera. Find a specialist near you to learn more.

Sweet Potato. What do you normally reach for when you’re stressed out? Probably sweets or salty carbs. Next time, try some sweet potato instead. It will kill your cravings, satisfy your frenzied emotions, and help you digest more slowly due to their high fiber content. Plus, there will be no post-splurge guilt, as there would be if you ate a huge piece (or two) of cake. If you are really craving comfort food, try steamed and mashed sweet potatoes with a dash of coconut milk. Yum!

Chamomile. Chamomile tea has been shown to relax the body and muscles before sleep. Although chamomile’s benefits have not been medically proven, it has been used for centuries for its sedative qualities as well as an immune booster. Go ahead and brew up a pot of fresh tea to give your body a helping hand. Even better, add some raw honey into your tea (once it has cooled to drinking temperature to retain raw honey’s beneficial enzymes) for an additional boost.

Dark Chocolate. As if you need another reason to enjoy chocolate! A recent study has shown that eating 1.4 ounces of dark chocolate lowers your body’s stress hormones and reduces anxiety. The stress hormone cortisol, in particular, can easily become imbalanced and lead to long term disease and disfunction. It is well known that too much cortisol can also lead to accumulated belly fat, so, in a way, a small piece of chocolate a day could help to keep the belly fat at bay! (OK, it’s a lot more complicated than that, but a girl can dream.) Also, your brain releases endorphins when you nibble chocolate, so it’s a double-whammy of happiness!  

St. John’s Wort. Useful if you’re feeling down-and-out, this herb has been shown to significantly increase mood and attitude in patients with mild depression. It has been used for centuries as a natural anti-depressant and is a fairly ubiquitous plant, often regarded as a weed. However, be sure to consult your doctor before adding any new herbs or regimens into your diet to avoid allergic reaction or misdiagnosis.

Peanut Butter. If you aren’t getting enough sleep and are feeling cranky, grab a spoonful of organic, unsweetened peanut butter. Being high in vitamin B6, it helps to regulate blood sugar, which stabilizes mood swings. And, of course, peanut butter is another great comfort food.  

If those 6 remedies aren’t enough for you, some other excellent ideas are practicing yoga or meditation, regular exercise, enjoying a hot bath, or even writing in a personal journal. Relieving yourself of stress will make your life a lot healthier and more enjoyable. If you are stressed out and are reaching for the tub of cookie dough ice cream, try one of the 6 aforementioned edibles instead. Take time for yourself, let your mind relax, and enjoy a bit of this crazy ride we call life.

5 Weird Signs That You're Vitamin-Deficient

When your body is trying to tell you something—for example, that you're skimping on critical vitamins—it may go to some strange lengths. "With today's diet of processed foods, it's easy to become vitamin-deficient, either by not eating enough of the right foods or not absorbing them properly due to digestive issues," says Dr. Susan Blum, the founder of the Blum Center for Health and the author of the new bookThe Immune System Recovery Plan. "You may not get a disease, but you can end up with impaired functioning, because vitamins are cofactors for all the biochemical reactions in the body. We need them in order to function properly." That impaired functioning can sometimes manifest in mysterious ways.
Here are five unusual warning signs that you may be vitamin-deficient. The good news: Most are fixable with dietary tweaks—all the more reason to make nutrition a top priority. But if food cures don't work, be sure to check in with your doctor.

Body Cue No. 1: Cracks at the corners of your mouth.
The Deficiency: Iron, zinc, and B vitamins like niacin (B3), riboflavin (B2), and B12. "It's common if you're a vegetarian to not get enough iron, zinc, and B12," Blum says. Ditto if you're skimping on essential immunity-building protein due to dieting.
The Fix: Eat more poultry, salmon, tuna, eggs, oysters, clams, sun-dried tomatoes, Swiss chard, tahini, peanuts, and legumes like lentils. Iron absorption is enhanced by vitamin C, which also helps fight infection, so combine these foods with veggies like broccoli, red bell peppers, kale, and cauliflower.

• • •
Body Cue No. 2: A red, scaly rash on your face (and sometimes elsewhere) and hair loss.
The Deficiency: Biotin (B7), known as the hair vitamin. While your body stores fat-soluble vitamins (A, D, E, K), it doesn't store most B vitamins, which are water-soluble. Body builders take note: Eating raw eggs makes you vulnerable, because a protein in raw eggs called avidin inhibits the body's ability to absorb biotin.
The Fix: Reach for more cooked eggs (cooking deactivates avidin), salmon, avocados, mushrooms, cauliflower, soybeans, nuts, raspberries, and bananas.

• • •
Body Cue No. 3: Red or white acnelike bumps, typically on the cheeks, arms, thighs, and butt.
The Deficiency: Essential fatty acids and vitamins A and D.
The Fix: Skimp on saturated fat and trans fats, which you should be doing anyway, and increase healthy fats. Focus on adding more salmon and sardines, nuts like walnuts and almonds, and seeds like ground flax, hemp, and chia. For vitamin A, pile on leafy greens and colorful veggies like carrots, sweet potatoes, and red bell peppers. "This provides beta carotene, a precursor to vitamin A, which your body will use to make vitamin A," Blum says. "For vitamin D, though, I recommend a supplement—2,000 IU a day in one that also contains vitamins A and K, which help with D absorption."

• • •
Body Cue No. 4: Tingling, prickling, and numbness in hands, feet, or elsewhere.
The Deficiency: B vitamins like folate (B9), B6, and B12. "It's a problem directly related to the peripheral nerves and where they end in the skin," says Blum, noting that these symptoms can be combined with anxiety, depression, anemia, fatigue, and hormone imbalances.
The Fix: Seek out spinach, asparagus, beets, beans (pinto, black, kidney, lima), eggs, octopus, mussels, clams, oysters, and poultry.

• • •
Body Cue No. 5: Crazy muscle cramps in the form of stabbing pains in toes, calves, arches of feet, and backs of legs.
The Deficiency: Magnesium, calcium, and potassium. "If it's happening frequently, it's a tip-off that you're lacking in these," Blum says. And if you're training hard, you can lose more minerals (and water-soluble B vitamins) through heavy sweating.
The Fix: Eat more bananas, almonds, hazelnuts, squash, cherries, apples, grapefruit, broccoli, bok choy, and dark leafy greens like kale, spinach, and dandelion.

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