Don’t Sweat it – Beat the Bloat

May 20, 2014


With fashion week preparations right around the corner, there is very little time to eat, or to even think about what to eat. We all have so much to do and tons of desire to get things done. So what do we do? We get work done like we should and achieve everything we need to achieve, yet we forget to keep track of when or what we eat.

It’s true, our busy schedules often make us forget we are human and act more like machines until we get a stomach ache or feel bloated and that’s when the party ends. All those networking events and cocktail parties can make us very neglectful of our own health. After the big rush is over all that’s left behind is grumpiness and tiredness.

I know if I have gone all week without taking care of my body, my stomach feels uneasy and yes I can add weight to my body. Here are some tips on how to beat the bloat and get back into feeling amazing:

  1. Don’t overeat. Many say appetite is larger than the eyesight, and it is true.The stomach is the size of a fist, so going too far with food causes those dreadful food comas. Best bet is to measure your food. Your protein (beans, tofu, fish, steak) should not be larger than a deck of cards. For grains or pasta use an ice cream scooper and serve yourself just that amount. For veggies have fun and know that steamed or raw is best.
  2. Skip the salt. Too much sodium could make you retain water. Trying a week of minimizing your salt intake can make an amazing difference. Try having vegetables that are rich in nutrients, minerals, and natural sodium like: celery, peppers, tomatoes, cucumbers, artichokes, sweet potatoes. Another option is to become better friends with your spice rack and use pepper, oregano, etc. Freshly squeezed lemon or lime does wonders for your meals and  enhances flavor naturally.
  3. Limit your fat intake. Too much avocado, nuts or oil can take a toll in your liver, and it can  take a toll on your weight. Let’s not forget belching or feeling uncomfortably gassy. How much is enough? A quarter of avocado or a handful of nuts will suffice.

Still bloated?

*Avoid gassy foods like cruciferous vegetables also known as: broccoli, cauliflower, brussels sprouts.

*Be careful with beans. If you are making them at home add kombu seaweed which will make them more digestible.

*Skip the dairy. As we age milk products become harder for us humans to digest. If you still want the calcium switch to almond milk, hemp milk or other milk alternatives.

I hope these tips can help you beat the bloat. If you happen to experience chronic bloating it is time to check with the doctor. When it all else fails take a deep breath and enjoy your food slowly. Sometimes with our busy routine we forget to enjoy the flavors of our food and just chew.

Blogger Credit

Maria TotalBodyFitMaria Andrade is a New York based Certified Holistic Health Counsellor. She graduated from The Institute of Integrative Nutrition and has been building her wellness coaching practice as well as integrating Pilates and other body healing technique. Maria’s personal nutritional philosophy is based on the concept of bio-individuality. Nutrition should be tackled according to the unique characteristics of the individual, such as ethnicity, blood type, and activity levels. She also bases her healing practice on numerous dietary theories.

Maria co-founded TotalBodyFit in 2008, in the hopes of bringing her message to a larger audience by conducting the health counselling, fitness classes, and massage therapy right in the client’s home, office or resident lounge. She leads TotalBodyFit’s nutrition workshops, corporate, and cooking events. She is available for one on one nutritional counselling.                                        


Don’t Sweat It is a weekly series to keep independent fashion designers up-to-date on how to stay stress free and healthy in their hectic, on the go lifestyles.

 If you are a health, nutritional or fitness professional interested to share your expertise with independent fashion designers please email with more information about your company.

 Nolcha Fashion Week: New York, founded by Kerry Bannigan and Arthur Mandel, is a leading award winning event held during New York Fashion Week hosting independent fashion designer runway shows.