#69 Top tips to support gut health whilst travelling & a strawberry yoghurt chia pudding recipe
The Weekly Dose
I’m back from 5 days in the south of Spain. It was heavenly to feel the sun on my skin, enjoy delicious fresh produce, laugh all day long and teach Pilates in the sunshine.
Before qualifying as a Pilates instructor, I dreamt of being able to teach Pilates in stunning locations, sharing the powerful practice with friends, family and subscribers all over the world. I sometimes still have to pinch myself that I get to call this work - thank you all!.
I’m always asked whether I teach reformer Pilates and whilst I love attending classes, for me, the simplicity and effectiveness of mat based Pilates wins every time. No matter where you are, all you need is some floor space, a mat/towel, your body and you’re good to go.
I can’t wait to be back in my home studio kicking off week 4 of July with a full body classical Pilates live class on Monday morning at 7:30am. You’ll find next week’s schedule below and read on for our top tips to support gut health whilst travelling and a summery breakfast recipe.
Wishing you a wonderful weekend.
Claudia x
TOP TIPS TO SUPPORT GUT HEALTH WHILST TRAVELLING:
For those of us who are lucky enough to be taking a break this summer, we know that holidays can be a real source of anxiety. For many, it’s a fear of ‘ruining’ progress that has been made by overindulging, however, when you start giving yourself permission to enjoy all foods in moderation without restriction, this helps you to approach holidays in a different way, without this ‘all-or-nothing’ mentality.
Here are our top tips for supporting your gut health when on holiday:
Have some nutritious travel snacks to hand - packing some mixed nuts and fruit, oat cakes or homemade bars is a great way to avoid getting hangry during any delays and feeling limited with what options are available to you.
Pack some fennel seeds and chia seeds to support digestion - easy to pop in a ziplock bag and add to hot water for a herbal tea, fennel seeds are amazing to help beat the bloat, whilst adding a spoonful of chia seeds your water is a great way to increase your fibre intake and help regulate bowel movements.
Eat mindfully - aim to be having your meals and snacks sitting down, away from distractions, chewing each mouthful properly (around 15-20 chews per mouthful).
Ensure you’re staying hydrated - especially if you’re somewhere hot and perhaps having a few extra cocktails at dinner. This is essential for maintaining energy levels and preventing or moving through bloating and constipation. Avoiding excessive alcohol and caffeine consumption whilst travelling can be helpful too as these can dehydrate the body.
Daily movement - whilst we’d actively encourage taking time to rest and recuperate whilst you’re away, trying to incorporate small bouts of movement throughout the day can help to prevent bloating and beat any sluggish feelings. This can be as simple as a quick stroll, a short Pilates class from the CC Studio, or some twisty stretches to get things moving.
Consider a probiotic - whilst we are big advocates of a food-first approach and would encourage you to still focus on getting in lots of fresh fruits and veggies, your normal gut loving supply of kefir or sauerkraut or your jar of mixed seeds might not be to hand. In these cases, a probiotic can be useful and we’d recommend the Optibac Everyday Extra.
Zoom out - a holistic approach to health means not getting hyper fixated on any one thing, be that what you’re eating, how much you’re exercising or if you’re managing to get 10 hours of sleep each night - in the long run, the stress of these hyper fixations will likely be more harmful to your health than just enjoying that delicious bowl of fresh pasta or skipping your gym session to read by the pool or staying up later than usual chatting with loved ones around the table. When you commit to small, incremental habits for longevity, rather than having rules and restrictions for short term results, it really takes the pressure off and allows you to take a more relaxed approach to food and exercise.
THIS WEEK’S RECIPE: Strawberry Yoghurt Chia Pudding
Why not kick-start your week with this easy-to-make batch cook breakfast? This simple recipe allows you to prepare multiple portions in advance, saving you time and effort each morning. You can then add a variety of different toppings throughout the week to mix things up. Chia seeds are an excellent source of fibre, great for supporting digestive health as well as being packed with protein and omega-3 fatty acids, which are crucial for heart health and reducing inflammation.
Serves 2
Ingredients:
225g plain greek yoghurt
65g chia seeds
120ml unsweetened almond milk
220g frozen strawberries
3tbsps all natural peanut butter
2 tbsps hemp seeds
Method:
Add the yogurt, chia seeds, almond milk, and strawberries to a medium-sized bowl. Stir well to combine.
Place in the fridge for 25 to 30 minutes or until thickened.
When ready to serve, stir in the peanut butter and garnish with the hemp seeds. Enjoy!
Notes:
Leftovers: Refrigerate in an airtight container for up to three days.
More Flavour: Add a pinch of cinnamon or vanilla.
Likes it Sweeter: Add a drizzle of honey or maple syrup.
Dairy-Free: Use plant-based yogurt instead of Greek yogurt.
I’d love to connect on Instagram and if you’d like to find out more about working together, you can find out more about our 1:1 Power Hours or book a Complimentary Discovery Call here.