I had so much fun interviewing Emily Loftiss about her tips for confidence here, so I knew my next interview post had to be a behind-the-scenes into a nutritionist’s life, and I had the perfect gal – my sister!

Sarah Thorne is a Registered Dietitian and received her Bachelor of Science from Ole Miss before wrapping up her education at Vanderbilt. She has focused her work in both wellness and out-patient nutrition in Nashville, Birmingham, San Diego and Portland.

She is that girl who somehow manages to eat a little bit of everything and never struggle with her weight (no juice cleanses or cabbages soup diets for this woman), and I’m always trying to learn more from her healthy and happy balance.  So today we are sharing her tips for keeping belly bloat down during the summer months, and some of the tried and true recipes she likes to whip up in her kitchen.

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Increase your water intake.

It may seem counterintuitive that drinking more water will make you feel less bloated, however, water helps flush out toxins and control sodium levels. A good rule of thumb is to divide your weight by 2 and drink at least that many ounces of water per day. Be sure and cut back on fizzy drinks, which produce excess gas and bloating.^[1]

Kathleen: I bought one of these pitchers which makes infused water so easy! This batch is lemon + strawberries. Christian likes oranges, and I also love fresh cucumber.

Cut back on carbohydrates.

Reduce your intake of simple carbohydrates such as white bread, processed snacks and sugar (sorry Kathleen, this includes Cheetos!). Opt instead for nutrient dense whole grains such as quinoa, oatmeal, bulgar, brown rice and buckwheat. These meal bowls are a great example of using healthy whole grains-I’ve never met a bowl I didn’t like!

Limit sodium.

It is simple: sodium retains water! The average American consumes 3,400 mg of sodium per day, but a healthy diet requires only 2,300mg/day.^[2] Stay away from processed and restaurant foods, and stick with fresh fruits, vegetables and lean protein. This amazing salad is fresh and low-sodium. I could eat it every day this summer and not be tired of it.

Improve gut health.

Probiotics, the good bacteria found in foods like kefir, kimchi, yogurt, miso, sauerkraut, tempeh and kombucha, contribute to a healthy gut. These foods may also boost immunity and improve overall health.^[3] This breakfast of oats soaked in kefir will make you want to jump out of bed in the morning!

Know your weaknesses.

Do you have trouble holding back at social events? Have a small snack before you leave the house so that you do not show up hangry. Also, try using your non-dominant hand to prevent mindless grazing. Just MOOve on! Or maybe you make poor dietary decisions after too many cocktails? Try eliminating alcohol or creating a 1:1 policy: one alcoholic beverage followed by one glass of water.

^[1]http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/in-depth/gas-and-gas-pains/art-20044739

^[2]http://www.cdc.gov/salt/

^[3]http://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/prebiotics-and-probiotics-the-dynamic-duo

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I think the most important thing to note here is that eating healthy can be full of flavor if you put in the work to add fresh ingredients.  “Everything in moderation” is a term used by so many because it’s simply the truth!  I wanted to share this today because if you guys are anything like me, the weekend was full of guacamole, hotdogs and brownies.  No regrets – but let’s all get back on track this week.

Thanks so much for reading – XO –