We have
endured one of the hardest winters we have experienced in many, many years.
With that endurance came one or two sizes around your belly leaving you looking
and feeling larger than you were last fall. How did this occur? There are many
reasons, lifestyle habits is one of the largest contributing factors to weight
gain. For the purpose of this article I will focus here however BELLY FAT it
contributing factors and making the necessary changes that will shift the
bloating, excess gas and weight gain.
Belly fat is
associated with many illnesses and health challenges such as heart disease,
stroke, obesity, high blood sugar/diabetes. The coldness, darkness and dank weather
made you feel like wrapping yourself in a blank all winter long; moving only
when it was absolutely necessary and in an effort to keep warm you ate every
comfort food you could find. Although these might have brought comfort to you
for a short spell they also brought overall excess fat but even more accumulated
around the stomach and waist area.
Here are a
few reasons why you might have found yourself in this predicament. The foods
you ate are more likely the culprit to your new waist line. If you indulged
with these foods this past winter – heavy fatty foods: butter, cheese, heavy
fatty red meats are just some of the most well- known causes of belly fat.
Another cause is the over indulgence of alcohol due to the myths of the
comforts been that it brings but which are super high in calories. Eating
sweets in an attempt to make you feel better such as cookies, cakes, pastries
and including fast foods, fried foods, foods prepared with margarine will
certainly contribute to your now accumulated belly fat. This is the perfect
opportunity to make notes to learn from as you transition from winter to
spring.
There are
other reasons that bloating can occur one such is in the combinations of foods
that is consumed. For example bloating will occur when fruits and vegetables
are combined as is now the craze of making smoothies. Fruits and meats digested
together create an environment of fermentation in the belly which increases
bloating and gases and interrupts proper digestion. For years it has been a
custom to match fruits and grains together for hearty nourishing breakfast, unfortunately
together these foods prevents proper digestion.
Fruits are to
be eaten on their own and allowing adequate time for proper digestion before
adding other foods.
Animal Protein
should be eaten with vegetables only, and grains should also be combined with
vegetables.
Since
research shows that weight gain can be a contributing factor to health
challenges such as high blood pressure, high blood sugar, high cholesterol and
cardiovascular disease to name just a few, then it is time to examine the
contributing factors that are holding up in your kitchen. For example do you
have these foods in your larder? Have they been your companion for the cold
winter days and nights? Dense carbohydrates such as white flour foods: bagels
and white flour breads, crackers, processed cereals, white rice or perhaps its snack
foods such as pretzels also a white flour prepared food. Or how about frying
foods or using saturated fats like dairy foods creams, and other full fat
foods. Or perhaps you used and might still are using unhealthy omega-6 fats
such as corn oil, safflower, and sunflower and we mustn’t forget good old soy
bean oils.
Well it is
time to remove them not just from your list but also from your food pantry.
Eating these foods are more than likely the culprit to your now larger belly.
But we mustn’t forget artificial sweeteners and other sugar free foods that can
cause bloating.
This leads
me to remind you to always read the labels – look for these mannitol,
polydextrose and isomalt on the list of ingredients. (My rule of thumb if the
food is a tongue twister to pronounce then it will be a belly twister to
digest.) These are artificial sugars you would want to avoid at all cost as
they will contribute strongly to excess gas and bloating; since they are not
really food and your body isn’t designed to digest chemicals.
There are a
few foods that have many beneficial properties but will I reluctantly place on
this list as they contribute to excess gas and bloating such as fruits and
vegetables e.g. apples and blackberries and there are also some summer fruits
which have the same effect on the digestive system like nectarines, pears,
plums and peaches unfortunately.
The
vegetables you will want to avoid if you have a history of bloating and
accumulating gases are snow peas, mushrooms and even cauliflower again healthy
foods that will render you the side effects of bloating. Now you know some of
the foods to avoid let’s take a look at what is next.
Now spring
is here and what is a girl to do? Last year’s warm weather clothes are fitting
quite snugly and you are feeling fat and bloated. Of course it is now time to
choose the right foods to shift the bloating, release the excess fat, reduce
inflammation and support weight loss and get your groove on in preparation to
shed the heavy dark cumbersome clothing.
Breakfast
begins with a high protein energy rich shake prepared from soaked nuts and
seeds of almonds, walnuts, pecans and pine nuts, as well as chia seeds,
flaxseeds, pumpkin seeds and sunflower seeds, I like to add rich whole grain
oats or quinoa both high fiber foods and nutrient dense.
Often times
we over eat in an effort to feel full and well satiated, this is why it is
important to eat healthy foods rich with antioxidants that are high in fiber
and protein. Begin adding more green leafy vegetables such as kale, spinach and
Swiss chard to your meal plan as well as other magnesium rich vegetables such
as red bell peppers, cucumbers, tomatoes, sweet potatoes and eggplant.
During the
summer months add these fruits to help keep your tummy feeling full add
bananas, blueberries, cantaloupe and honeydew. Add oranges, pineapple, papaya,
raspberries and strawberries, too.
Get your
grains on they are high in fiber, rich with protein low in calories one of my
most favored grains is quinoa, amaranth comes a close second. The flavor is
nutty and it is light and yet quite filling and leaves you feeling well gratified.
Soak all
nuts, grains, seeds and beans overnight to rehydrate and release excess gases
to prevent your stomach from accumulating gases and become bloated. Eat more
living fermented foods to support better digestion such as kimchee, sauerkraut,
kambucha, rejuvelac, or plain yogurt to add more floral bacteria to your
digestive system. These foods support better digestion ensuring that you will
absorb more of the nutrients from the foods you eat. This absorption of healthy
minerals, vitamins and nutrients will help you feel full longer and will
support the releasing of the excess unwanted fats your body has been holding on
to. Making this effort will bring you to your ideal weight for a fun and
delightful spring and summer.
Any complete
health and wellness program must include movement, so to achieve your best
results start walking, dancing, jogging, and swimming, even add yoga or other
helpful exercises that you enjoy. Be sure to keep your body well hydrated with
fresh clean water.
Jazz Fenton is an Integrative Nutrition Health and Wellness Coach and Cordon Bleu Chef and Living Food Instructor
Visit www.jazzupyourlifenow.com Follow me
on twitter @JazzFenton1
or on www.facebook.com/jazzupyourlifenow http://festivepalate.com/
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