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This July 4th weekend is all about freedom, so don't feel guilty if you exercised yours a little too much at your family BBQ! I hope you had that burger, beer, macaroni salad and whatever else was on the menu at your mid-summer party, and now you can make the necessary diet adjustments. Here are some simple steps to get back on track!1) If you're Thirsty, Drink Water
Good old water is a better way to stay hydrated than those carbonated drinks —those tingly bubbles just end up in your belly, causing it to puff out more.
2) Cook your Veggies
A half-cup serving of cooked carrots delivers the same nutrition as one cup raw, but it takes up less room in your GI tract.
3) Season without Salt
You may be attracted to your saltshaker, but water is, too. When you take in higher than usual amounts sodium, you’ll temporarily retain more fluid, contributing to that sluggish feeling, a puffy appearance, and extra water weight.
4) Less Carbs and More Protein
As a backup energy source, your muscles store a type of carbohydrate called glycogen, and every gram of glycogen is stored with about 3 grams of water. But unless you have a vigorous exercise routine, you don't need all this stockpiled fuel. When you decrease the carbs, you'll temporarily train your body to access this stored fuel and burn it off. At the same time, you'll drain off excess stored fluids.
5) Season food with flavors that won't Bloat the Belly.
Feel the heat for one night, then lay off the barbecue sauce and garlic for a few days while debloating. Give dishes a flavor boost with in-season fresh or dried herbs like dill, basil, mint, sage, tarragon, and rosemary.
6) Chew Seeds, Not Gum
If you chew gum by habit try to reach for some nuts, like roasted or raw unsalted sunflower seeds. "Cause when you chew gum, you swallow air. All that air gets trapped in your GI tract and causes pressure, bloating, and belly expansion.
And please, Remember the Fallen, who sacrificed their lives for your freedom on this Independence Day!
