Beat The Belly Bloat Recipes

SMOOTHIES

MEALS

SALAD DRESSINGS

MOCKTAILS

BONUS RECIPES

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Top ten tips
for your 10-day plan and living your best, healthy life every day!

 

1. Begin everyday with the juice of a lemon in a large glass of room temperature filtered water. It is recommended you drink this through a straw to avoid tooth enamel damage. Consuming this first thing in the morning activates and flushes your digestion.

 

2. Doing some form of exercise or movement in the morning will release endorphins to help you feel good for the whole day. Walking at a brisk pace for 30 minutes is ideal. Any form of movement that challenges your fitness is great, consider swimming, cycling, yoga, or a fitness class that caters for your ability and enjoyment.

 

3. Leave enough time to prepare breakfast and make sure to sit down while you have it. Eat mindfully, Ideally, you will not be distracted by electronic devices. Breakfast is the perfect time to prepare for your day mentally and nutritionally so use this opportunity to centre yourself for the day ahead.

 

4. If working, prepare your lunch, snacks, and hydration so you are not tempted by fast food and unhealthy choices. Boredom or lack of planning can easily lead to poor choices you may regret. Spend a little time on the weekend thinking about the week ahead and what food prep you can do to make sure your healthy eating habits stay on track.

 

5. Go for a walk or fit in 10 minutes of movement during your day. If at work, use some of your work lunch break to go for a walk. This is ideal for digestion and circulation. You may like to invite a friend or organise a work walk for the health and wellbeing of work colleagues. This could lead to an office ‘step’ challenge that would benefit everyone’s health and wellbeing.

 

6. Prepare dinner with love knowing you are nourishing your mind, body, and soul. Put on some music, light a candle, and dine at the table, even if you are on your own. You will eat mindfully, slower and you will experience better digestion.

 

7. After dinner, enjoy your Ginger Elixir or Turmeric Latte to promote digestion, circulation, and relaxation. This can be part of your new evening ‘nurture’ ritual to appreciate while taking a bath or reading a book, but it’s the anti-inflammatory and healing effects of these after dinner drinks that will work their magic while you sleep.

 

8. A bedtime routine should encompass self-nurturing practises that encourage a good night’s sleep. Suggestions include a hot shower or bath, body scrub and self-massage, moisturising, facial, pedicure or hair treatment. Take at least half an hour to indulge yourself.

 

9. Reflect on your day and check off the two activities on your Meal Plan. Draw an emoji about how you feel (happy, sad, angry etc) and indicate the health of your bowels. When our elimination is working efficiently, we will feel lighter, happier, and healthier.

 

10. Before bed, switch off devices, remind yourself of all that you are grateful for, congratulate yourself for being strong and committed, reacquaint yourself with a good book and enjoy a good night’s sleep.

 

Everything will be alright in the end, and if it is not yet alright, it is not yet the end!

 

Shopping List & Healthy Pantry

Note: All meals are interchangeable. Be flexible and practical and think ahead about the most convenient way to make sure you have a healthy day.

 

SMOOTHIES
LIQUID - Coconut Water, Nut Milk, Coconut Milk, Coconut Yogurt, Ice
FRUIT & VEG - Bananas, Berries, Avocado, Spinach, Kiwi Fruit
NUTRITION - Protein Powder, Collagen Powder, Gutsy Powder (optional), Hemp Seeds, Maca Powder, Slippery Elm, Chia Seeds, Cacao Powder, Peanut Butter, Medjool Dates
SPICE - Cinnamon, Coffee


MOCKTAILS
LIQUID - Mineral Water, Coconut Water, Ice
FRUIT & VEG - Berries, Watermelon, Pineapple, Cucumber, Lemon/Lime
SPICE - Mint Leaves


DRESSINGS
Olive Oil, Sesame Oil, White Balsamic or Apple Cider Vinegar, Tamari, Honey or Maple Syrup, Chilli, Dijon Mustard, Lemons, Tahini, Basil, Rocket, Garlic, Cashew Nuts, Salt & Pepper

 

LUNCH & DINNER
PROTEIN - Eggs, Fish (Salmon, Tuna, Snapper, Barramundi), Chicken, Beef, Tofu
VEGETABLES - Garlic, Red Onions, Chillies, Lebanese Cucumbers, Cherry Tomatoes, Carrots, Celery, Fennel, Leek, Parsnips, Mixed Salad Greens, Avocado, Sprouts, Zucchini, Mushrooms, Small Cos Lettuce, White Cabbage, Radish, Green Beans, Corn Cobs, Edamame Beans, Capsicum, Spinach Leaves, Asparagus, Broccolini, Bean Sprouts, Ginger
FRUIT - Pineapple, Mango, Oranges
HERBS - Coriander, Basil
SPICE - Sesame Seeds, Paprika, Curry Powder, Tamari
OTHER - Rice Paper Wraps, Gluten Free Wraps, Sauerkraut/Kimchi, Quinoa, Olives, Cashew Nuts, Almonds

BONUS RECIPE INGREDIENTS
SEED SPRINKLE - Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Tamari
CHIA PUDDING - Chia Seeds, Nut Milk, Vanilla, Cinnamon, Berries, Honey or Maple Syrup, Yogurt (dairy free)
PANCAKES - Eggs, Bananas, Cinnamon, Berries, Yogurt
BLISS BALLS - Almond Meal, Linseed Meal (LSA), Hemp Seeds, Coconut, Chia Seeds, Medjool Dates, Tahini, Peanut Butter, Protein Powder, Cinnamon, Cacao
SPICY BAKED VEGGIES - Sweet Potato, Cauliflower, Zucchini, Carrots, Parsnips, Onion, Garlic, Capsicum, Fennel


MORNING & NIGHT ELIXIRS
LEMON H2O - Lemons, Straws
GINGER ELIXIR - Ginger
TURMERIC LATTE - Turmeric Powder, Ginger, Honey or Maple Syrup, Cinnamon, Vanilla, Nut Milk

Food Notes


You will notice an absence of carbohydrates like pasta, potatoes, rice etc because we rely on them way too much in our daily diets and they can be the reason for blood glucose spikes and weight gain. Having a break from these can create noticeable differences to our usual belly bloat. If you feel you need to add some substance to your salads, because you are craving carbohydrates, you can add ½ cup cooked quinoa. (Add 1 cup Quinoa to 2 cups water, bring to boil and simmer until all liquid has evaporated, store in fridge and add to salads as needed).

QUINOA is a flowering plant seed from the Amaranth family, so it is botanically not a grain, therefore perfect for gluten free diets. The seeds are rich in protein, dietary fibre, B vitamins and minerals. Quinoa is a complete protein, meaning it contains all nine essential amino acids that our bodies cannot make on their own. Quinoa is available in white, red, black and tricolour. Quinoa Flour is also an ideal gluten free option for savoury dishes with a nutty flavour.


CHIA are the edible seeds of a flowering plant in the mint family. Çhia in Aztec cultures means strength and provides energy. They come in black and white, are gluten free, contain healthy omega 3 fatty acids, carbohydrates, protein, fibre, antioxidants, and calcium. When added to liquid, chia expands into a jelly like substance that help keep you feeling full, eating less and ultimately shedding unwanted belly bloat.


MACA is sometimes referred to as Peruvian ginseng and is related to cruciferous vegetables like broccoli, cabbage and kale. It packs high levels of iron and iodine, and it’s rich in calcium, amino acids, vitamins, and minerals. Maca is known as an apoptogenic plant which means it helps the body adapt to stress, anxiety, and depression. Its butterscotch taste makes Maca powder the perfect addition for smoothies.


SAUERKRAUT/KIMCHI are fermented high fibre vegetables that help support our gut microba. They are packed with natural probiotics that can improved your overall gut health, strengthen your immune system, improve your digestion, reduce your risk of certain diseases, and even lose weight. You only need 1 - 2 tablespoons a day to begin to see improvement in your digestive health.

CINNAMON gets a special mention because it is a key spice to help curb cravings and manage blood glucose. Cinnamon is loaded with beneficial compounds including antioxidants which help neutralise free radicals and prevent them from damaging cells in the body. When cinnamon is taken along with a balanced diet and regular exercise, it can help speed up your weight loss journey, improve heart health, reduce inflammation and stabalise blood sugar levels.


HEMP SEEDS are particularly rich in healthy fats, including omega-3 and omega-6 fatty acids. Both are well known for improving heart health by reducing cholesterol, blood pressure and triglycerides. Hemp seeds contain significant amounts of amino acids, the building blocks of protein and its digestibility is better than protein from many other grains, nuts, and legumes. Hemp is fibre rich and a natural appetite suppressant, therefore it can help you feel full for longer and reduce hunger cravings.


TAHINI is made from toasted and ground sesame seeds. It is rich in important nutrients like fibre, protein, copper, phosphorus, iron, and selenium. This tasty sesame paste is good for your heart, helps fight inflammation, packed with healthy fats and it’s a fantastic non-dairy source of calcium. The healthy fats in tahini help with the absorption of fat-soluble vitamins like vitamin A and E, both of which contribute to reduce the visible signs of ageing. The zinc component of tahini is a building block for collagen, keeping our skin elastic and supple, for the all-important glowing skin we long for.

Evening Ritual


The way you end your day is just as important as how you start your day. You’ve been diligent with eating healthy, staying hydrated and included some movement, so don’t let it all come undone now. The evening ritual can be your answer to a great night’s sleep, more energy and better metabolism, and it’s easier than you think. Do not regard this as selfish, but rather necessary to being the best version of yourself.

At the bottom of your meal plan you will see the headings BEDTIME, EMOTIONS & BOWELS. This is where you fill in the spaces to create awareness around your mind, body, and spirit.

 

BEDTIME is classified as the time between dinner and when you switch off the lights. It’s all too easy to just plonk yourself on the couch and mindlessly watch garbage on tv or spend hours scrolling on social media, so instead of wasting precious time, I want you to see this as an opportunity to nurture yourself and honour the healthy body you have.

Begin by putting on some music, light a candle and set the mood for your evening. Clear away any clutter and dishes, switch your devices to silent and hang a ‘do not disturb’ on the bathroom door.

Choose the luxury of a bubble bath or a steamy shower and make sure to use this time to look after your biggest organ, your skin. Exfoliate, massage, and moisturise. Apply a face mask, hair mask, shave or wax, pluck and preen yourself and take note of any changes or areas that need special attention. These nourishing movements all contribute to better lymphatic flow, detoxification, and cellular repair.

Before you leave your private spa, look yourself in the mirror, smile and thank your body for all it does, acknowledge your glowing skin, appreciate your lifelines, caress your curves, and drape yourself in natural fibres before curling up with a good book to complete your new evening routine.

 

EMOTIONS are our north star guiding us to make decisions that align with our truth. When in balance they bring us joy, love, and contentment, but they can also quickly be hijacked by stress, relationships, work, environment, and financial influences. Ignoring how we feel for extended periods of time can lead to inflammation, anxiety, depression, sadness, and chronic health conditions, so it is wise to ‘check in’ with yourself on a regular basis.

This space is for you to draw an emoji or write key words that describe the emotional state you are in. Are you filled with peace and happiness or are you angry, sad, frustrated, unhappy? Take the time to understand why you feel the way you do and what steps you can take to improve or continue your emotional state. This is a powerful exercise in awareness that can make the difference in how we view the world and how we interact with those around us.

 

BOWELS need more than just fibre and water; they need your regular attention. ‘Regular’ being the optimum word here. If you are not having consistent, satisfactory, daily bowel movements, you will be recirculating toxins in the gut and setting yourself up for all sorts of health issues, including bloating, constipation, fatigue, skin problems, hormone fluctuations, mood swings, IBS, and weight gain.

Your intestines can hold 2 – 9kg of toxic sludge in your body. Once you flush out these toxins, your body may have an easier time letting go of stored fat. Imagine how much lighter and healthier you will feel by detoxing this built-up waste?

Use this space to reflect on your elimination pathways. How many times did you go today, was it well formed and was it satisfying? The easiest, simplest, and quickest way to improve your bowel health is to improve your hydration. This can be in the form of pure water, herbal teas, probiotic drinks, smoothies, and infusions. Setting an hourly alarm on your phone can be a great reminder to hydrate throughout the day.

 

FREQUENTLY ASKED QUESTIONS

Does alcohol make me gain weight?

Yes, probably not the answer you want to hear, but if you are serious about losing weight, you need to understand how alcohol is metabolised by the body in comparison to food. Your body recognises alcohol as a toxin and therefore chooses to deal with it as a priority rather than the food you are consuming at the same time. It’s a double whammy when you consume high fat processed foods while drinking alcohol as your body will store the fat from food for later while it deals with the alcohol first.

 

Do I need to count calories?

No, is the short answer. Because years of conditioning and clever marketing have pressured us to believe that calorie counting was the only way to lose weight, it may take some time to rewire our brain to understand that we just need to eat real food. Calories from real food provide us with energy and micronutrients that sustain our health, balance our hormones, control blood sugar, improve our gut health and manage our weight. Calorie counting will fail every time and you will end up piling on more weight than you started with. Just eat real food!

 

Can stress make me gain weight?

Yes, the sooner we learn to stress less, the healthier we will be. Short bursts of stress can be lifesaving in a ‘flight or fight’ situation, but prolonged periods of stress will only lead to chronic ill health. In response to stress, our body releases hormones like cortisol and adrenaline and if we consume food (especially poor food choices) while in a high stress situation, it will have a negative impact on our health, including increased sugar cravings, poor gut health, reduced sleep and you guessed it, weight gain.

 

How can sleep help me lose weight?

The importance of sleep is hugely underrated when it comes to our health and especially our weight. Lack of sleep spikes our cortisol stress hormone which can encourage fat storage when left unchecked. It affects our appetite and hunger regulation, and a constant lack of sleep will signal the body to produce more cortisol, encouraging more weight gain. It’s a vicious cycle that must be broken if you want to bust the belly bloat.

 

What foods are the best to beat the belly bloat?

When you cut processed carbs and refined sugars from your diet, you will notice immediate changes to your digestion. You do need to make sure you are getting a good balance of quality fats, carbohydrates and protein that will keep you satisfied and keep the belly bloat at bay. Make sure you include foods like Almonds, Berries, Avocado, Leafy Greens, and Eggs all loaded with fibre, antioxidants, protein, and healthy fats.

 

I have a slow metabolism; how can I lose weight?

Increasing your metabolism will not only help you shift stubborn fat, but it will also give you more energy and make you feel stronger and healthier. The right food will help fuel your metabolism, especially quality protein and good fats like avocado, fish, nuts, and seeds. Make sure you stay hydrated, address your stress, sleep well, and move every day.

 

Do I need to cut out dairy and gluten to lose weight?

Did you know it can take up to 3 weeks for dairy to leave your system so it could be contributing to allergies, slow metabolism, and weight gain. Gluten can act like glue in the intestines and slow digestion, elimination, and metabolism. Removing as much dairy and gluten from the diet while trying to lose the belly bloat can help the body digest, process, and eliminate more efficiently and contribute to better metabolic function.

 

Do I need to exercise every day to lose weight?

The word exercise has negative connotations for many people, so let’s replace it with the word ‘movement’. We need to move every day, a few times a day to achieve the desired weight loss results. It can be as little as 10 minutes, three times a day, but make sure it lifts your heart rate, uses different muscle groups, and makes you feel good.

 

Should I weigh myself?

In one word, NO and that’s because as you lose weight and gain health, you will also gain muscle tone, and muscle weighs more than fat. Every week is different too and if you are constantly weighing yourself without seeing the results you expect, you may give up before you have given yourself long enough to see changes. The best litmus test for weight loss is how you fit in your clothes, skin tone, energy levels and newfound confidence.

 

Is drinking water while eating bad for weight loss?

It is always good to drink a glass of water half an hour before your meal. This can help curb overeating. It has been theorised that drinking while eating will dilute digestive acids and function, however new research shows that drinking small amounts while eating encourages us to take a break and get in touch with our satiety signals. Water with meals can also help prevent constipation and encourage bowel regularity.

 

Can I blame my genes for weight gain?

There are many excuses for not losing weight, including genetics, big bones, and thyroid, however is it right to blame our genes? The answer is NO, in most cases, you ate your way into this, and you need to eat your way out! Genetics only play a minor role and do not define your destiny. Poor lifestyle choices, unhealthy diet and lack of movement are the major contributing factors to weight gain and the obesity epidemic. While an under functioning thyroid can contribute to a slow metabolism and weight gain, when balanced and treated, the extra kilos should disappear. (All thyroid disorders should be monitored by a health professional).