5 Strategies to Widdle Your Middle and Bust Belly Fat

5 Strategies to Widdle Your Middle (CLICK TO VIEW VIDEO)

 

Getting rid of your belly bulge is important for more than just vanity’s sake. Excess abdominal fat—particularly the kind that surrounds your organs and puffs your stomach into a “muffin top”—is a predictor of heart disease, type 2 diabetes, and some cancers. Check out these waist-busting strategies to reduce that stubborn pooch and work towards a flatter tummy.

 
How much cushion is too much?
• If you carry too much visceral fat (fat that surrounds and cushions organs) it increase your risk of heart disease, type 2 diabetes and some cancers.
• More than 35 inches for women and more than 40 inches for men increases one’s risk.

1) Fat Burning Foods
• Caffeine is thermogenic, meaning it helps you increase your energy expenditure, leading to more calories burned.
•Taken in moderation, one of coffee’s benefits may be a short-term increase in your metabolic rate. Multiple studies suggest 2-3 cups of coffee per day is safe for most American. Key here: “black coffee”.
• Other thermogenic foods include black or red hot peppers, green tea, coffee, coconut oil and ginger.
• Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours. Research suggests that drinking two to four cups of either tea may push the body to burn 17% more calories during moderately intense exercise for a short period of time.
• Spicy foods contain chemical compounds called capsaicin that can kick the metabolism into a higher gear as well as increase circulation. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is temporary, but if you eat spicy foods often, the benefits may add up. In fact studies have shown, eating hot pepper such as- habaneros, jalapenos, cayenne boost metabolism by 25% with the spike in metabolism last 3 hours.

2) Enjoy the Cabbage Family
• Enjoy an ample portion of super low calorie veggies in this family that includes cabbage, broccoli, cauliflower, kale, kohlrabi and Brussel sprouts.
• These foods contain glucosinolates to revive your metabolism, encourage fat burning and reduce inflammation.

3) Do You Have a Wheat Belly?
• Two slices of whole wheat bread increase blood sugar higher than table sugar, higher than many candy bars.
• Having high blood sugars repeatedly leads to accumulating visceral belly fat.
• Research now shows that a large percentage of the general population report that they react negatively to eating gluten and feel better when they remove gluten-containing grains and products from their diet, despite not positively testing for celiac disease or having a confirmed allergy to wheat.

4) Build Healthy Gut Bacteria
• A species of gut bacteria called Bacteroidetes has been associated with thinness.

• Consume plenty of prebiotic and probiotic rich foods.  In some cases, it is necessary to  start slow and gradually increasing your intake, if you are not regularly consuming  pre and probiotics rich foods, as  your gastrointestinal flora adjusts to the shift in beneficial bacteria.  It’ wise to work with a clinician well-versed in this top.  Lisa G offers consultations!

 5) Turmeric-an Inflammation Buster
• Available via spice or supplement form
• Look for curcurmin with 95% curcuminoids and piperine (black pepper) on label to increase absorption.

Do You Guilt & Shame Yourself over Food Choices?

Lisa G Nutrition - Success Stories

Do you shame yourself over food choices? If you’re like many of us, what we say to ourselves in relation to what we eat can often be our own worst critic? I suggest a different take enjoying, yes enjoying, your eating experience and it starts with this simple nugget of truth. Choose your thoughts wisely. What you think is what you get?

Ever had one of those bad days and things keep going downhill? Whereas when you’re having an awesome day things are no stop amaze balls!?! It’s related to the law of attraction. We attract events, people, and experiences into our lives.

I think Dr. Wayne Dyer says it best with this quote:
“Low energy attracts low energy. Low energy thoughts, such as anger, hate, shame, guilt, and fear, weaken you. And they attract more of the same. By changing your inner thoughts to the higher frequencies of love, harmony, kindness, peace, and joy, you’ll attract more of the same, and you’ll have those higher energies to give away”.

In other words reframing your stinkin’ thinkin’ can improve your attitude and relationship with food in a positive way. When you feel bad about your eating experience it does not leave you open to feeling good.

Stop Negative Thoughts From Ruining Your Meal

• All-or-nothing thinking backfires consistently. This leads to guilt and deprivation, powerful triggers for more emotional overeating. Find the gray.

• Reframe I can’t eat “X” or I shouldn’t eat “X” instead too…. I choose to eat “X”.

• Enjoy getting your toes wet without jumping in the pool.  Eating a piece of cake doesn’t have to turn into several pieces and an attitude shift such as “I blew it” or  “I will start again tomorrow’’ or “Might as well eat the rest”.

• Each tasty bite is a new opportunity to feed yourself  well in a loving, non-judgmental way. Learn to eat mindfully. Check out mindful eating resources at amihungry.com

• Instead of automatically assuming that “I can’t do this”, focus on solving the problem instead of using your energy blaming yourself and feeling guilty. Cognitive distortions reflects that which YOU have the power to CHANGE! Simply identify what you don’t want then challenge it and change it to something you DO WANT!

• Instead of putting yourself down in a harsh, condemning way, talk to yourself in the same compassionate way you would talk to a friend with a similar problem.

• Quit “shoulding” on yourself. Instead of telling yourself, “I shouldn’t have eaten that!” you can tell yourself “It would be better if I hadn’t made that choice. Next time I will respond better”
I am soooo over guilt, shame and fear around food rather than celebrating our choices, our bodies and our abilities. Please know and understand you are enough, you are worthy of pleasure, you are successful. You do not have to be perfect nor eat perfectly or else scrap it all and say forget it. Knowing this simple truth you can make a big difference in how you feel.

Do yourself a  favor this week, OK  a homework assignment to do at every meal :)

Focus on celebrating your food choices and not shaming yourself.   Choose to be happy about your choices and enjoy every bite (whatever it may be)
instead of  feeling guilty and shamed.  Then reflect back at the end of the week.  Did you “flow” through the week with less guilt and more acceptance?

 

The Golden Spice of Life: Turmeric

Turmeric

•Turmeric is the single best spice to take care of your liver, brain and immune system.  It’s an amazing anti-inflammatory. It has so many healing properties that currently there are over 6,000 peer reviewed articles published proving the benefits of turmeric.

 Health Benefits of Turmeric:

Anti-Inflammatory         Anti-Oxidant              Blood Sugar Balance                Digestive Aid

Wound Healing                  Anti-Bacterial               Liver Detoxification              Reduce Joint Pain            

• Turmeric’s key to disease reversal may be its ability to keep inflammation at bay. Diseases today such as cancer, ulcerative colitis, arthritis, high cholesterol, heart disease and chronic pain can be the result of inflammation.

• Turmeric has long been a staple in Indian curries as well as in foods like mustard  but there are lots of other ways to eat and drink this spice. Turmeric’s is a great addition to eggs, chicken, soup, vegetables and curry dishes.

• Other spices that compliant turmeric include: ground black pepper, cumin, coriander, ginger and cinnamon.

• Combine ground black pepper and/ or oil to increase body wide absorption of turmeric  by three-fold and release it full nutritional properties.

• Turmeric stains so keep away from your favorite towels.

Recipes:
1) Add turmeric to  tea: Liquid Gold Turmeric Tea
2) Or purchase a wonderful Ginger Turmeric Tea from The Spice & Tea Exchange of Mequon
3) Add a pinch to eggs: Turmeric Scrambled Eggs  are a great place to start because the color is familiar and a pinch adds a subtle flavor.
4) Toss with roasted vegetables. Turmeric’s lightly warm and peppery flavor works especially well with cauliflower and other roasted vegetables.
5) Try it with greens. Sprinkle turmeric into sautéed or braised greens like kale, collards, and cabbage.
6) Season up soups and chili  or make a curry soup.
7) Add a pinch to a smoothie.  (Watch the carb load in smoothies)

What You Think is What You Get: Death to the Diet Mentality

                                                                                                                                                            Lisa G - Healthy Lifestyle

New Year’s ambitions have come and gone and may have left you feeling defeated, if you have slipped back into pre-new year’s habits. You still want to improve your health, lose weight, a better role model for your kids and simply feel better.

You’re not alone: like clockwork, each New Year diet books fly off the shelves, gyms are busier than usual and fast food restaurants see a dip in business. Then you “cheat” on your diet a few times, miss going to the gym a few days and the entire plan is scrapped. It’s back to old habits. Sound familiar?

The first mistake made when embarking on a nutritional makeover is taking it on with a “diet or New Year’s resolution mentality”. This mentality has the highest failure rate at weight maintenance and sustaining health improvements. Resolutions and diets are viewed as temporary, short-term fixes and sacrifices, certainly not a true lifestyle change.

The focus should not be to go on a diet but in its place to eat healthier, which has no end point. It’s something to do for the rest of your life. Will you stop brushing your teeth, going to work or sleeping? Of course not, it’s part of your daily life; similar to how eating healthier can be view.

Instead view your nutritional improvements as an opportunity to transform your life. It’s you choice to not just live longer, but better. View it as choosing health or whatever your goals is… your choice….not a jail  sentence. Start with the power of carrying out – at most—three healthier habits consistently.

Notice the goal is not to do it perfectly all the time, simply making small improvements that are “healthier” and you feel good about. Once you have mastered these habits, move on to more.

The magic to eating better lies within you, not a fad diet or pill. Extra weight and health conditions did not develop overnight, nor will healthier eating habits. It’s the difference between knowing what to do and actually doing it.

Exceptional living is a daily affair, based on the accumulation of good habits.

Be committed, do what it takes, and you will have the results that you want.

How Can I Lose Weight Eating Fat?

Coconut oil.

For many years, fats and oils, whether classified as good or bad, were demonized because they contain 9 calories per gram. Meaning, they contain more than twice the 4 calories per gram of carbohydrate or protein.

This familiar logic stated, if you eat less fat, which by default meant more carbohydrate, you would eat fewer calories and lose weight. This misguided logic was based on the assumption that caloric density was the primary reason people either gained or lost weight. The result- obesity rates have climbed and low-fat diet recommendations have proven unsuccessful in thwarting the battle of the bulge.

Why? There are a multitude of reasons but to simplify things the following two explanations are important to avoid needlessly suffering on a low-fat diet.

1) Appetite satiation is drive by insulin response, not calorie density.
Meals that trigger a substantial insulin response trigger increased appetite and fat storage. Carbohydrates, such as whole grain bread, whole wheat waffles, and fruit juice trigger insulin release. Continuous insulin provocation equates to one heck of a time trying to lose weight, as insulin is a fat-storage hormone.

In comparison, oils and fats are the least insulin provoking with protein a close second. Consuming adequate fat intake is essential to quench appetite and avoid the insulin surges and crashes that are the result of eating plenty of “healthy whole grains”.

2) Modern wheat increases appetite thereby increasing intake.

Portion control becomes a major challenge because the gliadin protein in modern wheat stimulates appetite to the tune of 400 calories more per day, 365 days per year. That’s a recipe for weight gain, not loss.

I recommend an eating approach that encourages the generous use of healthy fats and oils to support healthy weight loss and cardiovascular health. In other words, nourishing fats such as coconut oil, avocados  olive oil,  and grass-fed, organic butter are not the key villains to make you fat nor cause heart disease.

This spring I begrudgingly attended the American Diabetes Association Diabetes Professional Educators Conference in Middleton, Wisconsin. This is an annual conference to earn continuing education credits required to keep my certified diabetes educator credential.

I attend in anticipate that “things” have changed and this will be the year I am inspired and hopeful for the future of diabetes care. Sadly, this wasn’t the year.
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How do YOU handle the holidays?

This week I will be celebrating Thanksgiving with my family in Dallas, Texas. I am looking forward to catching up, competitive games with big wins for bragging rights, lots of hooting and hollering watching football and of course the delicious food.

This week in my coaching sessions it came up frequently, “How to YOU handle the holidays?”

A key point to note is, holiDAY. Thanksgiving is one day, not a week or furthermore a six week stretch from Thanksgiving to New Years. So let’s get that straight. Don’t turn concerns over one day into a six week debacle. Each meal is an opportunity for a fresh start, should you overdo it.
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Brussel Sprouts with Bacon

Several years ago I never ate a Brussel sprout in my life. One of those vegetables I had no interest in trying and did not appeal to me at all. I just assumed I would not like it. I believe I heard a story or two of how awful they were and besides my mother never made them, so they had to be terrible, right?

So wrong! Times have changed and now I can truly say I love Brussel sprouts. With my husband’s encouragement, I sheepishly tried them and it was love at first bite. Read More →