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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