Page 36 May 2015 By Andrea Barkley You’re fi t. You workout. You watch what you eat, but darn that swollen, bloated feeling that occasionally creeps up on you! Bloating can come from stress, digestive issues, food sensitivities and eating large portion sizes. Below are seven steps to banish bloat in two weeks: 1. Set down the wine (or rocks) glass – Alcohol is naturally irritating to the gut and can cause in fl ammation (which can equate to swelling and bloat). It’s also metabolized as sugar within the body. Seven steps to banish bloat in two weeks Your evening drink might trigger a case of the munchies, leading you to snack even if you aren’t hungry, causing additional bloat. Finally, alcohol might make you feel drowsy and help put you to sleep, but you’ll likely experience a blood sugar drop in the middle of the night, causing you to wake up before you’re ready, feeling tired but wired. 2. Chew your water. Drink your food – Chugging water and eating fast creates a digestive traf fi c jam, causing major belly distention. Try slowing down. Sip your water, and thoroughly chew and savor your food. 3. Take a digestive enzyme – Stress and food sensitivities can reduce the amount of acid needed in our stomachs to break down food particles. Try supplementing with a digestive enzyme that contains HCL (hydrochloric acid) to help you better process food. 4. Remove gluten, added sugars and dairy – The easiest and simplest way to test for common food sensitivities is to eliminate potential offenders and then slowly reintroduce them after a period of time. Gluten, added sugar and dairy could be culprits in your belly bloat. Try giving your body a two-week break from these and any other suspected offenders. 5. Consume healing foods – Bloating is all about gut health, so nurture your belly with foods that are linked to healing. For example, fermented foods like sauerkraut and kombucha (a yummy, fi zzy tea) help repopulate good gut bacteria. Also try preparing very slow simmering, homemade soup broth; opt for grass-fed proteins and fats, and enjoy lots of organic produce. 6. Stay hydrated – Although you may think FOOD WISE you drink plenty of water, try to drink enough so that your urine runs clear, helping your body eliminate water retention and banish bloat. 7. Watch your portion sizes – Eating a huge meal is like trying to over fi ll your grocery bag. It’s going to get tight in there and begin to bulge! You might need to eat smaller, more frequent meals to meet your caloric needs while allowing your body time to process what you’ve given it. Give these seven steps a try for two weeks and see if they help your tummy return to its natural tautness. — Andrea Barkley is an Arcadia resident, trainer, private cook and writer. WE’RE HAPPY TO SERVE YOU AT ANY OF OUR 8 CONVENIENT VALLEY LOCATIONS! • 22 S. Mesa Dr, Mesa • 1017 E. Apache Blvd, Tempe • 1111 E. Buckeye Rd, Phoenix • 2628 W. Van Buren, Phoenix • 3920 S. Central Ave, Phoenix • 4121 N. 44th St, Phoenix FAX: 602-952-9233 • 5516 W. Glendale Ave, Phoenix • 9309 W. Van Buren, Tolleson Need a menu? Visit our web site: WWW. PETESFISHANDCHIPS .COM Burgers, Dogs, Burritos! Scrumptious Fish & Chips! Fresh Breaded Onion Rings! Children’s Menus at Some Locations! Drive Thru/Take-Out Is Our Specialty! ☞ ☞ ☞ ☞ ☞ Family Owned & Operated Since 1947 Your new best friend. Scottsdale Quarter 39th Street + Camelback NOW OPEN jubytrue.com

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