Women, especially moms, are most sensitive about their belly. For most of us it is the place where we feel the most soft, squishy, puffy, and fat. Even after losing all your baby weight, many of you still identify this area of your body as looking very different than before babies. I’m not going to lie. It IS the toughest area to recover. But it is entirely possible to do it. Most of your belly condition, like 80%, has to do with what you put in your mouth. And just to get this out of the way, NONE of you belly condition, or lack thereof, has to do with crunches. No one ever got a flat belly from crunches. I promise you that. So, stop crunching and take a long look at what you’re putting in your mouth.
Here are the three best tips for Flat Belly Foods and nutrition:
1. Greatly reduce or remove all grains from your diet. That means all forms of bread, pasta, rice, corn…. It will not be easy, but I promise you will survive. Grains are highly processed (even whole wheat!) and pure carbs that hold water and create bloat. You can get plenty of carbs from fruits and vegetables. Here are some suggestions for how to replace grains with different forms of vegetables.
2. Drink a ton of water – AT LEAST half your weight in ounces everyday. This will help you shed bloat.
3. Eat more of these foods:
WILD SALMON – In addition to be a fantastic source of protein (keeps your full, helps you recover from exercise, helps you build muscle), salmon is an excellent source of MUFAs (monounsaturated fatty acids) and Omega 3s. Healthy fats also keep you full and, according to at least one Australian study, can help regulate your glucose-insulin response. This is hugely important for metabolic efficiency, appetite control, eliminating food cravings. Always buy wild salmon. Farm raised salmon is so toxic, studies have shown it is only safe to eat up to twice a year. Gross.
Try This: Grilled or baked salmon (a bit of butter, lemon and sea salt or Tom Douglas’s Salmon Rub – YUM!); Canned salmon tossed in a green salad or quinoa salad; Smoked salmon in a cabbage wrap with some spreadable goat cheese.
ALMONDS/WALNUTS – Similar to salmon, these are both an excellent source of protein and healthy fats. Almonds are a great source of fiber (keeps you fuller longer) and walnuts are a great source of Omega 3’s (heart health!)
Try This: 1/4 cup chopped almonds or walnuts added to green salads, quinoa salads, Greek yogurt; Mixed with a 1/2 cup of blueberries or a cup of strawberries; Tossed in a smoothie.
QUINOA – this is actually a seed, not a grain. You can use this as a rice substitute. It serves a similar purpose, but is much more diverse (use in salads, as a warm side dish, as a warm breakfast cereal) and much higher in protein and fiber, which is great for filling you up and helping you add lean muscle mass in order to burn fat more easily. It is quick to make (1 cup quinoa, 2 cups water, bring to a boil, simmer for 15 minutes, DONE.)
Try This: Quinoa “cereal” served warm with berries, chopped nuts and a drizzle of maple syrup; My favorite quinoa salad; Tossed with pears, chickpeas and spinach (photo).
AVOCADO – Avocado is a great form of MUFAs. There is evidence that people who consume MUFAs regularly have lower body fat. Plus, “cados” fill you up and keep you feeling satisfied. They aslo contain more beta-sitosterol than any other fruit – which helps keep cholesterol in check.
Try This: Avocado slices, turkey and hummus in a cabbage or lettuce wrap; Cubed in a green salad; A halved avocado with sea salt and pepper, scooped and eaten right out of the skin; Mashed with diced onion, lemon juice, tomato, sea salt, pepper as guacamole.
KALE & LEAFY GREENS – Kale and all leafy greens are excellent for volume eating. You can eat a ton for very few calories. They are full of cancer-preventing carotenoids. Additionally, they are full of absorbable calcium – more so than dairy products or many calcium supplements.
Try This: Kale Chips; 2 handfuls of spinach tossed into a smoothie (you won’t even know it’s there!); Sauteed greens with coconut cooking spray, sea salt and red pepper flakes or Trader Joe’s South African Smoke; Greens torn into any green salad; Chopped kale stirred into soups, stews or warm quinoa salads.
Flat Abs certainly are made in the kitchen, but how you workout also has a big impact. Like I mentioned at the beginning of this article, crunches have NOTHING to do with flat abs. Here are 3 ways to use your workout to flatten your belly.
These Flat Belly Foods are all part of a healthy diet, but even better, they taste amazing and fill you up. Flat Belly foods are not like lettuce and celery that will have you starving all day. The protein and fat in the foods above will fill you up and keep you satisfied, which will help you eat less food throughout the day. This will also curb cravings for sweets and carbs, further assisting your flat belly efforts. If you have any favorite recipes for these Flat Belly Foods, please share in the comments below!
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