FIGHT FOOD CRAVINGS FOR A FLAT BELLY

The main reason of being overweight is the food cravings that we get at certain period of the day. Therefore it is essential for us to know our trigger times. The most common appetite trigger times are between 3:00pm and 6:00pm and from 08:00pm to 11:00pm.
To avoid to go get some irresistible foods during this time the solution is to reduce your hunger by having at least 6 meals per day :

1. A healthy breakfast
2. Midmorning snack
3. Lunch
4. Midafternoon snack
5. Diner
6. Evening snack

NEVER SKIP A MEAL and avoid high calorie food for snack. (see my post about "Get the skinny attitue at work" for healthy snacks).

Is also very important to learn how to say NO to those irresitible foods.

I know YOU CAN DO THIS !

GET THE SKINNY ATTITUDE AT WORK.

Snacks are important especially when you are working. Why ? If you don't snack, blood sugar drops too low and you feel tired, sugar cravings increase and your hunger levels too and that feeling can lead to eat snacks loaded with starch, fat, sugar and once you start eating these types of foods you want to eat even more and you finally gain weight.
Wrong idea: 'Snacking caused weight gain.' That s right if you go all the times to the vending machines choosing the 300 calories of sugar and fat for snack.
But having the skinny attitude is to pack the right type of food for snacks and bring them at work.
What are the right type of snacks ?
Great option includes the following :

• Fruits : high in fiber, water and low in calories and sugar.
• Nuts : consumed in reasonable portions, they provide protein and fiber that can help suppressing your appetite.
• Soup
• Vegetables: unlimited amount of course.
• Cheese and yogurt: low in carbohydrate and rich in protein.
• Edamame: rich in fiber and protein.

Use the following snack choices. Choose one or two a day:
1 cup fresh berries or melon cubes
1/2 grapefruit
1 whole apple, nectarine, or plum
6 to 12 almonds or cashews, 10 to 20 small peanuts, or 4 to 8 walnuts halves
4 ounces 1% cottage cheese
8 ounces low-fat artificially sweetened yogurt
1/2
cup fat free, sugar free pudding
2/3 cup edamame
raw vegetables
2 wedges Laughing Cow Light Cheese on two celery sticks
1 cup of carrot or celery sticks with 2 tablespoons hummus
1 slices of apple with 2 teaspoons peanut butter
1 pear and 5 whole cashews
1 ounce part-skim mozzarella cheese and 4 Triscuits
1/2 cup 1% cottage cheese with cinnamon and 4 walnut halves
1 ounce reduced-fat cheddar cheese with 1 cup fresh berries
1/2 cup 1% cottage cheese topped with 1 sliced kiwi and cinnamon
8 ounces artificially sweerened yogurt and 1 1/2 tablespoons trail mix
12 ounces non fat cafe latte sprinkled with cinnamon and 6 almonds on the side
1 Ryvita or Wasa cracker with 1 cup canned ready-to-serve soup
1 cup salad greens with 1/4 cup each chickpeas and kidney beans with 1 tablespoon vinaigrette.

Stash them in your desk drawer or stock them in your fridge and you are ready for the day !

Get ready for this summer !

Summer is coming fast! It’s time to lose body fat, get in shape to look good and confident in your bikini. There’s nothing sexier than a flat stomach!Ladies, this blog will give you the essential tips to get a flat stomach on time for summer.

Let’s start by loosing your belly fat!

How to reduce your belly fat?

Avoid food with a high glycemic index such as: baked potatoes, watermelon, cornflakes, white rice, white bread, croissant, straight glucose.

Avoid high calorie foods: butter, fast food, fried food, frozen food ‘ready to eat’, pastries.
Prefer high protein food: eggs, milk, soy milk, fish, cheese, poultry, lean meats, low fat yogurt and good carbohydrates : wholewheat pasta, brown rice, wholegrain bread,

Eat without moderation vegetables and fruits.

Drink at least 8 to 12 glasses of water every day

This is a menu type flat stomach:

Breakfast:
1 hot drink NO sugar (tea or coffee)
1 dairy (low fat yogurt or a glass of soy milk)
1 fruit
1 toast with a little bit of butter (5 g)

Snack: cheese, low fat yogurt or fruit > DRINK WATER*

Lunch:
Proteins (meat, fish or poultry) NOT fried (baked is better)
Vegetables
Starchy carbohydrates food (wholewheat pasta, brown rice or whole grain bread)
Fruit or low fat yogurt

Snack: cheese, low fat yogurt or fruit > DRINK WATER*

Diner:
Soup or salad
Fruit
Tea

* DRINK WATER will help you to reduce your appetite

Your ideal caloric intake

For active women, it should be between 2200 and 2800.
Check out the calorie counter located on the left on my blog to help you determine your daily caloric intake and adjust it if it's too much. ;) -->

To get the flat stomach that you are dreaming about, it’s important to fight against bad bloating digestion.

Constipation, gas and bloating are common digestive troubles known by women.
How to get ride of those digestive troubles?

By rebuilding and fortifying your intestinal flora. Keep a healthy diet:

- Eat fruits, vegetables, good proteins and dairy food (yogurt)
- Drink at least 2 liters of water
- Consume good food source of magnesium (see list below)


Reduce belly fat with Abs exercises

It’s important to do regular abs exercises daily. The following exercises will make you work out all your abdominal muscle: upper, lower, and middle.

Start Now this Abs routine :

Upper and middle abs muscles

Crunch: Lie on the floor with hands behind your head. Curl the shoulders up until the upper back lifts off the floor. Do it 30 times.

The most important in this exercise is to stay focus on your abs and hold the contracted position for 2 seconds before slowly returning to the start position.


Obliques:

Diagonal abs: Lie on the floor wit hands behind your head, elbows flared out and knees bent with feet on floor. Place the left ankle over the right knee. Raise and slightly twist to bring right shoulder toward left knee. Do not move elbows and stay focus on your abs contracted. 30 times


Lower

Place hands under buttocks, with back pressed against the floor. Lift your legs about 10 inches off of the floor. Do small scissor-kicks slowly. 30 times




FOR EACH EXERCISES REMEMBER TO CONTRACT YOUR ABS MUSCLES TO MAKE YOUR WORK OUT MORE EFFICIENT!!!




2 tools can help you to add more variety in your exercises:
- 1 abs roller
- 1 exercise ball



If you discipline yourself to keep a healthy diet mix with some regular exercises you’ll find yourself burning even more calories and toning your abs muscles at the same time.
You should print out those following information and stick them on your fridge as a reminder:

Dairy	Magnesium	Vegetables	Fruits	Proteins	Starchy carbohydrates
Low fat yogurt Cheese Soy milk Milk	Black Beans Broccoli Okra Spinach Halibut Seeds Pumpkin Squash	Carrots, lettuce, cucumber, tomatoes Green, yellow, red pepper Asparagus Brussels Sprouts Cauliflower Endives Collard greens Green and red cabbage	Apple Pears Citrus Bananas Berries	Soy Milk Poultry Fish Eggs Nuts Tofu	Wholewheat Pasta Wholegrain bread Brown rice porridge oats

This picture can help you also to remind what is your goal:






Stick those pictures on your fridge . That's will help you stop your food cravings!

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Newsletter - March 28, 2009

Healthy Shape - What's best for your waist ?

Rasperries: great source of soluble fiber, which helps reduce bad cholesterol and make you fell full faster (great news for your waistline). Plus, they are high in anti-oxidants.


Asparagus: low in sugar and high in folate and vitamin C.

Skim milk: has a lot of calcium but not fat or sugar.Flavored sletzer: (zero calories) or a no-cal flavored water (like Hint) that contains no artificial sweeteners or added sugar.

Quinoa or Bulgur: few calories and the fill you up fiber, high in fiber, great source of protein.Extra lean ground sirloin: (surprised, right?) 95% lean ground beef has 240 calories and 10 grams of fat only! Lean beef also supplies a good helping of iron.

Low-sodium red, black, or white beans : no fat, plenty of protein, few calories and lots of nutrients like zinc and foliate. Canned beans have a lot of salt, so make sure to choose a low-sodium variety.

Whole wheat pasta: similar calorie counts than white pasta but have more fiber so you fill up faster and eat less.

Dried apricots: (ideal for snack) has about 150 calories and less than 1 gram of fat plus loads of vitamin A.

Feta cheese: has about 4 grams of saturated fat per serving. The Greek-salad staple is a healthier bet.

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NEWSLETTER - March 28, 2009

FIVE BEST AFFORDABLE FOODS

Add these low-calorie, fill-you-up, vitamin rich gems to stews, soups or pasta. Or serve them on the side, tossed with a little olive oil, salt and pepper.

Canned wild salmon.

Scrumble it with eggs use in place of tuna for a healthy sandwich, or top a salad with a few forkfuls for added protein and a boost of omega-3s.

Brown rice.

Serve the filling, high-fiber grain as a side dish, add it to a salad, mix it with veggies, or even warm it up with a little cinamon and milk for breakfast.

Frozen edamame.

Boil it for snacking, toss some into a stir-fry, or mix it with rice for added nutritional punch. Edamame is high protein, fiber, B vitamins, folate, and vitamin K.

Sweet potatoes.

Put them in casseroles, slice them for roasting, mash them, or use them in quick breads. These versatile veggies are loaded with fiber, beta carotene, and vitamin A.

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My Favorite Slimming Serum - Elancyl GALENIC Cellu Reverse

This cream is amazing and it's really works! I tried it myself during 14 days and I noticed some firming effects on my waistline. It is now (while using every morning Cellu Reverse) visible slimmer, its contour are redesigned. My stomach is toned, flat and firmer-looking!!!

I strongly recommend this cream to all my suscribers! You will see the result in 14-28 days (only if you use it every morning, not once a week or every week end !).

How does Cellu Reverse work?

Because the abdominal zone has specific characteristics (lack of tone, tendency to store fat, water and toxins), ELANCYL Laboratories have specially developed CELLU/REVERSE SPECIFIC FOR THE WAISLINE AREA, whose unique effectiveness is brought by its complex of complementary active ingredients :

• Xanthoxyline is a new slimming active by ELANCYL and it's extracted from Sichuan pepper. It helps reactivate the natural combustion of existing fat and blocks the storage of new fat. When combined with Caffeine and Phloridzin, it promotes fat "destocking" in the morning and reduces fat staorage in the night.

• HMC, a new firming-booster active, extract of brown algae firms and tones the skin by leaving an elastic micromesh for an instant tensor effect. Pilosella has a decongesting effect and promotes the elimination of water and toxins for a comprehensive slimming-firming result.

My personal advice:
Massage the abdominal zone with Cellu Reverse every morning or night by doing a deep penetrating massage.
Massage your belly stimulate micro circulation, promote cellular exchanges, limit water retention, relax and improve digestion

Self-massage for a flat stomach:
Every day, apply a slimming cream assets selected for their anti-flanges by entering the product always circular motion in the direction of clockwise.
Apply moderate pressure to the skin and alternate these moves:

• Long sweeping strokes using your knuckles, fingers or palm of your hand.
• Circular motion again using your hand as above.
• Kneading motion by grasping your skin with your thumb and fingers and massaging it in circular motion like it was dough.
• Pinch the skin gently between thumb and fingers and pull it slightly away from the body.
• Pinch the skin gently between thumb and fingers and gently pull it in all directions.

Serum from Affiliate Program on Amazon.com

START 2010 WITH A FLAT STOMACH !

Christmas, New Year's Eve, Easter ... the end of the year is punctuated by lavish diners, abuse of chocolate and alcohol, excessive consumption of calories in total ! To avoid depressing on the scale follow my tips to keep your flat stomach.




Fasting is not the solution !
It is useless to think that not eating for three days you will lose your extra pounds. That's not true! On one hand it would be dangerous for your health (lack of vitamins needed by your body)and then you will starve and overeat and gain the double of what you have lost.
A healthy balanced diet is the key. You just need to eat a little of everything but a lot of fruits and vegetables. Throughout this year, you have an easy access to many fruits : clementines, kiwi, grapefruit, apples for example are the fuits of the winter. In spring, the choice will be even bigger! Vary the pleasures and know that you can eat fruits without moderation!

Eat light !
This may seem obvious but you have to eat light :

avoid eating to much fat: butter, margarine, oil containing 85% to 100% of lipids are not advised for cooking.

red meat should be excluded from your light diet. You will focus on lean meats (chicken) and fish (among the one with the least amount of calories: monkfish, cod, sole, bream, whiting, trout...).

you should prefer like yogurt and cottage cheese which are very low in fat. You can also combine your diet with wholegrain bread (maximum 150g per meal).

Hydration!

Drink, drink, drink ! Water of course ! It helps also eliminate the extra calories bring by the alcohol. You should drink plenty of water without any moderation.

Sport!

Courage! It will seems hard at first and then you will enjoy and do it again ! The return of sunny days is the perfect to restart physical activities. But you can start now by using stairs instead of elevators or escalators. It is a good habit that will allow you to tone your body and stimulate your blood circulation. Ride bycicles, go to a heated pool with some friends, walk, run ... are all activities you can practice to feel good about your body.

Practice a sport while eating light is the key for losing your extra pounds !

Good luck ladies!