Sunday, November 17, 2019

6 Foods that Fight Belly Fat and Bloat

Foods that Fight Belly Fat and Bloat

6 Foods that Fight Belly Fat and Bloat

As a nutritionist, I've helped clients reach their specific goals and tackle problem areas for years. Some people want to tone their arms and feel healthier and more energized. Others are just looking to shed a couple of extra pounds. 
But do you know what most people struggle with the most?
Belly fat and uncomfortable bloat.
If you are struggling with the same issue, keep reading because this is important.
Belly fat is incredibly dangerous, and increases your risk of developing:
  • •Cardiovascular disease
  • •Stroke
  • •Colorectal cancer
In fact, too much excess belly fat is a significant risk factor for Type 2 Diabetes.
Visceral fat (aka belly fat) is particularly dangerous because it's so close to your vital organs.
Hormones and chemicals released by fat that's stored in your abdomen affect all your internal organs, but your liver and heart are in particular danger.
Excess fat in your belly has been directly related to fatty liver disease, and excess fat in your bloodstream may cause unhealthy plaque build-up in your arteries, increasing your risk of a heart attack.
The goods news is, foods that are healthy for your whole body are the foods that are most likely to help you shed excess fat around your mid-section.

Start eating the following 6 foods to fight belly fat and bloat:

1. Bone Broth: Bone broth is not only known to improve digestion, but it has incredible anti-inflammatory powers as well. And since inflammation is a major culprit of weight gain and abdominal bloat and discomfort, drinking bone broth on a regular basis will help sooth and balance your gut while warding off unwanted belly fat. 
Unfortunately, most bone broths that you find in the supermarket are packed with preservatives and lack the complete nutritional profile that comes from grass-fed animals. So I recommend that you find a trusted, high-quality bone broth company online and order your bone broth instead. Or you can make it yourself using leftover bones from your organic, grass-fed beef or pasture-raised chicken. I drink it every single day, so I order it from here to save time in the kitchen (and who wouldn't want that?).
2. Wild Salmon: Studies have shown that Omega-3s, essential fatty acids that can be found in wild salmon, reduce belly fat by shrinking the size of abdominal fat cells in fat deposits. Omega-3 fatty acids also help prevent postmenopausal weight gain.
If you aren't a fan of wild salmon (or seafood), high-quality fish oil supplements are just as effective at fighting belly fat. 
Fat and Bloat
3. Apple Cider Vinegar: Several properties in apple cider vinegar give it its "magical powers." It contains calcium, iron, sodium, potassium, malic acid (very helpful in fighting infections from harmful bacteria and fungus), and pectin (which has been found to regular blood pressure).
Bottom line, apple cider vinegar has the ability to greatly improve digestion and eliminate heartburn, clear acne and contact dermatitis, reduce fatigue, relieve constipation, and assist in weight control by breaking down unwanted fat in the body. 
Fat and Bloat
4. Kale and spinach: Kale and spinach are both packed with essential vitamins and nutrients that can put your body into fat-burning overdrive.
These superfoods are also packed with fiber that helps keep you fuller, longer, helping you avoid overeating.  
Fat and Bloat
5. Raw nuts: The time between meals is probably the most dangerous time for people trying to lose weight. We all seem to prepare for sit-down meals in a way we don't for our snacks. Unfortunately, blood sugar dips between meals make snack time the most likely time to grab chips or candy, a quick fix that will boost your blood sugar levels and get you through the afternoon.
Of course, blood sugar spikes lead your body to overproduce insulin, and insulin resistance leads to diabetes. One way to both avoid blood sugar spikes and help your body fight belly fat is to reach for healthy snacks, like fruit and nuts. The fruit is fiber-rich and maintains healthy blood sugar levels, while nuts have a protein that your body burns more calories digesting. Just make sure your choose fruit low on the glycemic index (like berries) and only eat a recommended serving of unsalted nuts, which are also high in healthy fats.
Fat and Bloat
6. TurmericCurcumin, the active anti-inflammatory ingredient in turmeric, has the ability to reverse insulin resistance and other symptoms of obesity.
By reversing inflammation, which is a major contributor to weight gain and other diseases, turmeric has the power to offset additional belly fat accumulation. 
Fat and Bloat

Try this belly fat-burning detox shot (with some of my favorite fat-burning foods!)

  • •½ tsp turmeric (Tip: Not all turmeric is created equal. »Get my #1 recommended brand here)
  • •¼ tsp cinnamon
  • •1 tsp apple cider vinegar
  • •2 oz water
Stir together all ingredients in a small glass. Drink with a protein-packed Beyond Diet breakfast.
Of course, eating belly-fat fighting, anti-inflammatory foods is just half of the battle. Make sure to avoid the following for at the very least 30 days to reduce bloating, leaky gut (and other intestinal related issues), and excess weight gain:
  • •Soy (actually, avoid this ingredient forever. It is known to contribute to thyroid disorders)
  • •Refined sodium (found in processed food)
  • •Wheat
  • •Dairy (especially dairy that isn't raw and unpasteurized)
Why 30 days? It takes about 4-6 weeks to find out if you are sensitive or intolerant to a certain food, and most people have trouble digesting at least 1 of the above inflammatory foods.
Using these tips, you'll finally get the relief you're looking for when it comes to bloat and chronic discomfort. You don't have to change all of your eating habits at once, instead, focus on incorporating 1 fat-burning food into your day (1 recipe at a time) for lasting results. 

Flaxseed, Flaxseed Oil, & Flax Meal

Flaxseed, Flaxseed Oil, & Flax Meal:

 A Nutrition Powerhouse

Flaxseed, Flaxseed Oil, & Flax Meal

What Is Flaxseed?

Flaxseed is a wondrous little seed with an abundant amount of health benefits…
So much so, that you can find this seed in nearly every regional diet dating back to as far as 2500 years or longer. Flaxseed is one of the oldest fiber crops – its roots for cultivation trace all the way back to ancient China and Egypt. The ancient Egyptians would not only use flaxseed as a food, but it was also even used for medicinal purposed. Surely something that has been around that was used for nutrition and medicine must be a good thing, right?
Over the years, flaxseed has gathered a big following among health gurus as well as folks just trying to make positive changes in their health and lifestyle. With over 300 new products containing flaxseed entering the market annually, what’s this little seed all about anyway?
The health benefits of flaxseed come primarily from three components found within the seed:
  1. Fiber
  2. Omega-3 fatty acids
  3. Lignans

Fabulous Fiber

FiberFlaxseed contains a whopping 2 grams of fiber, making it very useful in improving digestive health. It adds bulk to the stool and helps move it quickly through the intestines, preventing and reducing constipation. Like any other source of fiber, flaxseed should be taken with a large glass of water. If you suffer from an upset stomach, you can also try ground flaxseed for easier digestion. So, if you are looking for a safe, effective way to up your daily fiber intake and keep your bowels moving regularly and in good health, flaxseed is a great choice.

Abundance of Omega-3s

Omega3Omega-3 fatty acids are the “good fats” or the type that has been associated with good heart health. Flaxseed contains a tremendous amount of alpha-linolenic acid (ALA), which is a specific type of omega-3 fatty acid that can help lower blood pressure. Omega-3s also help prevent the hardening of the arteries and keep the lining from becoming “sticky” where cells may accumulate and form plaques. In addition, they can help irregular heart rhythms and heart failure.

Cancer-Fighting Lignans

Cancer PreventionLignans are a group of important chemical compounds that act like the female hormone, estrogen. They are formed in the intestines as a result of the breakdown of certain plant-based foods. And the richest dietary source of lignans happens to be… you guessed it… flaxseed. This important chemical compound provides a protective link between lignans and hormone-associated cancers.

Healthful Little Seed

Flaxseed is a health powerhouse.
There is evidence that it can reduce the risk…
  • Heart disease
  • - Stroke
  • Cancer
  • - Lung disease
  • Diabetes
Flaxseed has also proven to be a wonderful anti-inflammatory and is a fantastic, natural source for people suffering from arthritis, Parkinson’s disease, or asthma. Along with anti-inflammatory properties, it also reduces the severity of hot flashes!

How to Use Flaxseed

Flaxseed is something that you ought to strongly consider including in your diet in some way or another if you haven't already.
It is readily available in grocery stores, easy to buy, and stores well. Flaxseed is best kept in the refrigerator or freezer in an airtight, dark container to keep it fresh and prevent it from going bad.
The most economical way to buy flaxseed is in bulk. –that way you can store it and measure out what you need as you need it. It’s a great add-in to all sorts of things! Mix in a spoonful with yogurt, smoothies, granola, soups, salads, bread, muffins, oatmeal, or any other food of your choice!
It is such an easy way to get a boost of fiber, omega 3s, and lignans, all of which help promote health and wellness in separate but powerful ways.

Flaxseed Oil

Flaxseed oil is the oil extracted from the flaxseeds, just pulling out the ALA (omega-3 fatty acids) and not the fiber or lignans found in the seed. Flaxseed oil has a clean and nutty flavor that can be used in many different foods, like in salad dressings, on steamed vegetables… or anywhere that might require a drizzle of oil. Just avoid using it for cooking since heat breaks down the omega-3 fatty acids, and you want to keep those intact.
Flaxseed OilBe sure to store it in the refrigerator once open to maximize freshness and prevent spoilage. If your flaxseed oil starts to smell almost fishy, throw it away since that is a sign it turned rancid and will taste terrible.
Not into the taste of flaxseed oil? No problem! It also comes in capsules that you can take as a nutritional supplement so you can still reap the benefits of the omega-3 fatty acids.

Ground Flaxseed

Ground flaxseed is simply made by grinding whole flaxseed until it turns into a flour/meal consistency, giving it the name flaxseed meal, or flax meal. You can buy flaxseed meal already ground up, or easily grind it yourself in a spice mill, coffee grinder, or pestle and mortar at home.
Ground FlaxseedGround flaxseed is preferable to many people because it can easily be added to baked goods, smoothies, salads, pancakes, waffles, and quick bread, for a health boost or even an alternative to eggs! That's right, adding a bit of water to flaxseed meal can create the same consistency as eggs – making it the perfect substitute for vegans.
Some recipes will also replace a portion of the flour with ground flaxseed. Want to be a little more creative with adding flaxseed? Add it to sauces, casseroles, stews, chili, and meatloaf for an extra punch of nutrition. Flaxseed really can be that versatile. A handy rule of thumb is that for a casserole that serves 4 people, 4-6 tablespoons of added flaxseed can be added relatively undetected. Test it out different recipes to see how you enjoy using flaxseed meal!

Flaxseed Fun Facts

Just one tablespoon of flaxseed will give you the recommended dose of omega-3 fatty acids. Flaxseed in any form is gluten-free, so if you are trying to avoid or minimize gluten in your diet, flaxseed gets the green light. As mentioned earlier, in addition to being extremely versatile, many people find that ground flaxseed is more easily digestible than the whole seed. Play around with adding flaxseed (whole or ground) to your favorite recipes to see what works best for you.

Flaxseed and Medication

While there are tremendous health benefits that accompany flaxseed, there are a few areas that require caution or at least special attention. Flaxseed supplements may have an impact on how certain medications work since the fiber in the seed may interfere with the body’s ability to absorb oral medications. If you are taking blood thinners, diabetic medicine, birth control pills, or hormone replacement therapy, you will need to speak with your healthcare provider first before adding flaxseed or flaxseed oil supplements.

One Seed, Many Benefits

With a 2500+ year history of providing nutritional benefits, flaxseed should become a staple in everyone’s pantry – if it isn’t already. There is such a variety of ways to incorporate flaxseed into cooking, baking, and food preparation. If there is one small addition that you will make this year on your journey to better health and wellness through nutrition, flaxseed should be it.

This spice is a miracle

This spice is a miracle



I absolutely love cooking, and I often call myself a mad scientist in the kitchen, doing my best to come up with healthy alternatives to some of today's most common processed and unhealthy foods.
I don't spend hours in the kitchen though... I don't have that kind of time (and I bet you don't either). But what I've learned is that with just "a few shakes of this and a shake of that," you can truly create a delicious meal in minutes.
Today I want to share with you one of my new favorite morning recipes that is jam-packed with incredibly healthy benefits with just a few "shakes."
If you don't already know about the health benefits of turmeric, you might be amazed to know how powerful this little yellow spice can be.
Did you know...

  • Turmeric can calm chronic inflammation inside your body.
  • Turmeric is a natural liver detoxifier.
  • Turmeric is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.
  • Turmeric may aid in fat metabolism and help with weight management.
  • Turmeric is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs... but without the side effects.

  • Pretty incredible, right? With benefits like these, starting your day with this delicious spice is a no-brainer.
    Ready to give turmeric a try? Here's a super easy breakfast idea that's even a hit with my kids!
    Turmeric Scrambled Eggs
    • 1 tsp butter
    • 2-3 eggs
    • ½ tsp turmeric
    • Sea salt and pepper, to taste
    Heat butter over medium heat in a pan.
    Lightly beat the eggs in a mixing bowl. Stir in the turmeric, sea salt, and pepper.
    Add eggs to the hot buttered pan and mix until cooked through.
    Serve over veggies or with a slice of sprouted whole-grain toast.

    Want to truly experience the benefits of this miracle spice? Then it's time to include a high-quality turmeric supplement in your diet!
    To receive the incredible anti-inflammatory benefits of turmeric, you need to take 1,500mg every day. If you aren't including 1,500mg in your diet each day, it's unlikely you'll experience all the amazing health benefits this miracle spice has to offer.
    If you're ready to detox your liver, manage your weight, and overcome chronic inflammation, click below to claim your first bottle of turmeric today!


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