Week One: Beat the Bloat!


Week #1 of our three week Countdown to Swimsuit Season Challenge with registered dietitian Janet Tilley! Up first, 5 tips on how to banish the bloat:

- Increase fiber
- Fill up on protein
- Cut back on refined carbs
- Skip the salt
- Steer clear of beer

Below is the Layered Chicke Salad Recipe 


  • 4 cups Romain lettuce, chopped
  • 1 1/2 cups broccli florets
  • 1 1/2 cups cauliflower florets
  • 1/4 cup green seedless grapes
  • 2 cups cooked chicken
  • 1/2 cup reduced-fat feta cheese crumbles 
  • 1/4 cup sliced almonds, toasted

Ingredients for the Dressing:

  • 1/2 cup light mayonnaise
  • 3 tablespoons low-sugar orange marmalade
  • 1/2 cup plain 0% fat Greek yogurt


  • In large glass bowl, layer salad ingredients in order listed reserving feta crumbles and almonds.
  • To prepare dressing, in small bowlwhisk together mayonnaise, marmalade and yogurt. 
  • Spread dressing over chicken, top with feta crumbles and sliced almonds. May be prepared up to a day before. Toss gently just before serving. 
  • Makes 6 serivings. 

    Nutrition Information- 250 calories, 12g fat, 50mg cholesterol, 340mg sodium, 15g carbohydrate, 3g fiber, 21g protein

    Exchanges: 1 charbohydrate, 3 protein, 2 fat