#64 Top tips to manage bloating and a sunflower seed & pea dip

The Weekly Dose

Week 2 of the June Summer challenge is completed, whoop and Lottie’s latest 3 minute video all about how to beat the bloat is ready and waiting for you here. I’ve loved receiving all your messages about this week’s classes. Although I put together a recommended schedule each week that strengthens and lengthens the whole body, you are more than welcome to pick and choose your own classes depending on what you fancy via the ‘filters’ tab. This enables you to pick a class depending on which length, focus body area or specific equipment you’re looking for. With many requests for more beginner classes, I am planning an incredible 7 day beginner programme for any newbies coming soon. 

Also, if you haven’t yet tried Joelato in Stockbridge, this chocolate sorbet was unreal. They don’t use any additives or emulsifiers in their ice creams and have such a wide range of delicious flavours.

Read on for more on bloating, a delicious dip we can’t stop eating and next week’s schedule.

TOP TIPS TO MANAGE BLOATING | We’re often quick to name food as the culprit when it comes to bloating, however, there are so many factors at play here which aren’t just food-related. Before you start swearing off gluten or spending a fortune on the latest ‘anti-bloating’ supplement, here are our 5 top tips for beating the bloat:

1. Stay hydrated - this is key for supporting our digestive system in doing its job properly and so aiming for 2-3 litres of water each day can help to keep things moving. 

2. Chew your food properly - around 15-20 chews for each mouthful really helps to mechanically break down food which then aids the digestion process and allows for greater nutrient absorption.  

3. Wear loose clothing - tight jeans or even sports leggings are often a major contributor to bloating as these can put pressure around your tummy and make it harder for digestion to occur. 

4. Sit down when you’re eating - taking the time to sit down and chew your food thoroughly (ideally 15-20 chews) with no distractions can also help you to stay in tune with your hunger and satiety signals, as it can take up to 20 minutes for our gut to signal to the brain that we’ve eaten enough. This can prevent you from eating past the point of fullness which again can cause bloating. 

5. Manage your stress levels - find the thing that actually works for you! You don’t have to be following the conventional methods here, so have a think about what makes you feel calm and carve out more space in your day to do these things. The gut-brain axis is very sensitive to mental stress and so this is often a huge contributor to bloating. 

LOVING | Fennel seed tea. Simply infuse a large pinch of fennel seeds (more/less if you prefer a strong/weaker taste) in hot water. Fennel tea is amazingly helpful in supporting digestion and reducing bloating (I love to sip in on aeroplanes and whilst I’m travelling) and you can even add additional fresh ginger for a spicier hit. 

THIS WEEK’S RECIPE: Sunflower Seed & Pea Dip

INGREDIENTS

• 320g frozen peas (thawed)

• 2 garlic cloves (skin removed)

• 30g sunflower seeds

• 15g mint leaves (approximately 1 handful)

• 3 tbsps extra virgin olive oil (evoo)

• 2 tbsps lemon juice

• 1/2 tsp sea salt

DIRECTIONS

1. Add all the ingredients to a food processor and blend for 2-5 minutes until your desired consistency.

NOTES

• Leftovers: Refrigerate in an airtight container for up to five days.

• Serve It With: Raw veggies, on toast/crackers/flatbreads/oatcakes, in wraps/sandwiches, or as an addition to a meal.

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