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On this episode, we are taking on the trickiest trouble spot when it comes to getting in shape
– that obstinate abdomen. Say goodbye to a mushy midsection. Registered dietician,
Janel Funk is here with her list of flat belly foods. That is next on InsidersHealth News
(IHTV). Janel, I’m so glad that you are here for this one because this is something
that affects everybody. We have all battled the belly bulge at some time, but when it
really comes down to it, is it a matter of vanity? It is not just vanity. Belly fat,
or that bulge around your midsection, really can be harmful. People who have that specific
belly fat are actually at higher risk for diseases, like heart disease, diabetes, and
even Alzheimers. So let’s get right down to it. How do we battle the bulge? Well, good
news is that it is mostly in our diet and it is choosing the right foods and eliminating
some of those that are not so healthy. So that means decreasing our amount of refined
carbohydrates, things like added sugar, white bread, white pasta - really amping up our
fruits and vegetables, you know, high fiber foods, lean meats, and good sources protein,
as well as heart healthy fats. And we will get into those later. But one thing when you
are dealing with the midsection that we always deal with is that bloat. Yes. Now what are
some foods that will cause that for us? A lot of people do not realize that what they
are eating could actually be affecting them - could actually be causing belly bloat. These
are things like high salt foods, you know, chips, salty snacks, restaurant meals, take-out
food (usually high in sodium), that is going to cause some bloat. Also, things with carbonation,
those are diet sodas, or even drinking from a straw or chewing gum. Sometimes that carbonation
or that air can cause some bloat as well. Also, things with artificial sweeteners or
preservatives for some people can cause belly bloat. Those are things we really should look
out for anyways. So, it is just another reason on top of that. Now what are, perhaps, the
best things that we should look to, to fight this fat? Well, it actually takes fat to beat
fat. It is really the good healthy fat. It is really those unsaturated fats - fats that
are found in nuts and seeds, avocados, olive oil – these are the heart healthy fats we
want more of in our diet. So not all fats are created equal – that is one thing to
remember. So what about the bad fats? The bad fats are the ones that are saturated fats,
or trans fats. Now, saturated fats are found in animal products – things like meat, chicken,
cheese, full fat yogurt, and dairy. And trans fats are found mostly in processed, manufactured
foods, which are things we want to keep to a minimum anyway. I know a lot of people really
struggle with intense cravings when they are trying to fight this belly fat, especially
for carbohydrates. So what are some things we need to look out for there? Well, carbs
are not all bad and actually we should be including them in our diet, even if we are
trying to beat belly fat. You want to choose complex carbs – things like fruits and vegetables,
and also whole grains. Things like whole grain bread, whole grain cereals, whole wheat pasta,
bulgar, brown rice – all those good carbohydrates are usually going to beat belly fat if we
are eating them in moderate amounts. And they sound delicious! Now, I am inspired! I want
to see what you have for us today. We have some delicious food. So many of these are
great sources of those heart healthy fats that I was talking about, the unsaturated
fats whether it is mono-unsaturated or poly-unsaturated. So here we have olive oil. Olives are a great
source of unsaturated fat. Salmon up here is a good source of those Omega3-fatty acids,
the heart healthy fat. These fats are going to keep us satisfied, so we do not need to
eat a large quantity of food because we are so satiated with just a little bit of the
healthy fat. And these can kind of go together in a sense. You can cook with olive oil or
use it raw. It has great benefits that way as well. Absolutely! Avocado over here … I
know everyone loves some guacamole to dip their chips and people tend to think that
it is really unhealthy because of its high fat content, but again it is that satisfying
heart healthy fat that you just need a little bit to be satisfied. Same thing with walnuts
over here, they make a great snack. You can even blend them and make some walnut butter,
or have some peanut butter, high in those heart healthy fats that are really going to
satisfy you. And again, just a little bit there. You know, a palm full then you are
satisfied and you get that crunch or you get that sweet. So it is not about the high volume
of food that is going to make you feel like you have a big belly, it is a small quantity
of food that’s really satisfying. And keep you from eating more later. Yes, absolutely.
We also have some good whole grain cereal, whole wheat pasta, things like whole wheat
bread. Those are those high fiber complex carbohydrates that are also good. They keep
us more satisfied, so we are not going to eat the whole plate of big pasta or the whole
loaf of bread. We can have a smaller amount because the fiber is going to keep us satisfied.
And I love this because it debunks that bread is off limits. Right. That pasta is off limits,
it is not. You just need to choose the right ones. Exactly. Eat the right amounts to fight
that belly fat. Now what about this over here? Over here we have flax seed. These are high
in fiber as well as the good, healthy fats. So again, that sprinkled on some cereal or
in your morning yogurt or oatmeal can be mixed in to get some more of these healthy fats
in your diet. I love it! So you have proven that the belly bulge is not something that
we have to live with. This is a fight that we can win with just some simple knowledge
and some subtle diet adjusting. Who knew that these delicious foods could actually prevent
excess fat? For lots of great recipes using these fat blasting foods, check out the www.eatwellwithjanelblog.com.
Until next time, keep fighting for that waistline!