Top 10 Foods to a Flat Stomach

 

Spring is here & summer is around the corner & now is the time when most people start working hard for their summer bodies. To give you a helping hand getting closer to the abs you’re working hard for here at the top 10 essential foods to burn the stomach fat in time for summer.

1. Almonds:  These super foods are high in protein, vitamin E, fibre and magnesium. Not only are they so versatile but supress your hunger, promote digestion, satiety and muscle growth all = flatter stomach 
2. Leafy Greens (Spinach /Kale): High in calcium (which reduced fat storage), high in fibre (aiding digestion), low in calories (good for the waistline) and high in folate, iron, vitamin C and MUCH more.
3. Eggs: Is a perfect protein source with its balance of essential amino acids. Not only do they keep you full, give you energy they promote muscle growth and repair.
4. Turkey:  Is a good lean protein source that keeps you full, helps you sleep (because it’s high in tryptophan & adequate sleep is a key factor to reducing abdominal fat), and contains conjugated linoleic acids (CLA) – which reduced body fat mass.
5. Berries (blueberries/raspberries): These are high in anthocyanin’s which give berries their red/blue colours, and are not only powerful antioxidants to reduce oxidative damage in your body but also promote a reduction in abdominal fat because the visceral fat is more sensitive to anthocyanin’s
6. Flaxseeds: High in monounsaturated fatty acids which help reduce body fat, they’re high in fibre which promote a healthy digestive system & reduce bloating
7. Water: I know it’s not a food but it is a HUGE contributor to getting a flat stomach. A lack of water actually increases bloating. Water is needed to flush toxins & feel full = a flatter stomach.
8. Green Tea: Again I know it’s not a food BUT it is high in catechins that boost metabolism, increase the release of fat from fat cells in the abdominal regions AND speed up fat burning in the liver post meals. 
9. Avocados: Another food high in good fats but also very high in potassium which reduces fluid retention created by foods particularly high in salt which can cause excess weight & a bloated stomach so increase your avocado intake.
10. Wholegrains (Oats/quinoa etc.): high in fibre, magnesium and chromium whole grains keep you full, regular, and reduce your stress hormone (cortisol) which likes to store your fat around you’re abdomen

Just in case to don’t believe me they work here is the proof in the pudding with a recent picture of me! I eat all these foods on a regular basis & it does pay off!!

If you struggle to eat right make it simple for yourself with a Meal Plan Template. Or get a Personailsed Plan to get to your goals faster :) Need more information? Simply send me an email
P.S here is an even easier way to increase your nutrient intake right here

Food Labels Found Out

Ever look at a food label & wonder what you really need to be looking at? Why the list of ingredients says what it does? Why some food labels include calcium in their nutrition panel and others don’t? Here’s what you really need to pay attention too!

Let’s start with the front of the package. Does it have a health claim? For example “Low Fat”. What do these health claims mean? It is very important that these nutritional claims meet the guidelines and here are some examples:

Fat:

• Low fat – only allowed containing 3% of fat in solid foods & 1.5% fat in liquids.
• Fat free – can only contain 0.15% or less of Fat
• Percentage of fat – must be accurate. But don’t be fooled. If it says 80% fat free, remember that means it contains 20% fat!!
• Reduced Fat – has to contain 25% less fat than the original product.

Sugar:

• No added sugar – can contain natural sugars found in the foods in the product already but no extra sugar will be added

Salt

• Reduced salt – has to contain 25% less salt than the original product.

Let’s look at some other common health claims on labels

• “No Cholesterol” or “Cholesterol Free”. This is often found on products that are plant based, which is 100% true because plants can’t produce cholesterol. So if it’s competitor product doesn’t have the claim, don’t think that the “No Cholesterol” product is better, they are both cholesterol free.
• “Lite Milk” or “Light Cheese” doesn’t necessarily mean the product is lower in fat or calories. This description may refer to the colour of the food, even the taste or texture. The term “Lite” doesn’t have to mean anything because of it’s in correct spelling. 

Food labels are about being consumer aware. Just because the label states some i.e. “lower in fat than other leading brands” doesn’t mean its low fat, or “baked not fried” doesn’t mean it’s lower in calories. You always need to check the nutrition panel.

Nutrition Information Panel (NIP): has to have   

• Energy (kilojoules), protein, total fat, saturated fat, total carbohydrates, sugars and sodium per serve, as well as per 100 g or 100 ml. 
• If there is a food claim it must contain the relevant information in the NIP: i.e. if the health claim is “High in Calcium”, calcium must be included in the NIP per serve and per 100g/mL. This goes for potassium, fibre, and iron.

So what should you been looking for in your macronutrient profiles?

The following are large amounts per 100 g:

• 30 g of sugars
• 20 g of fat
• 3 g of fibre
• 600 mg of sodium.

The following are small amounts per 100 g:

• 2 g of sugars
• 3 g of fat
• 0.5 g of fibre
• 20 mg sodium.

(According to Food Standards Australia & New Zealand)

If this is all too much to remember, simple download the Traffic Light Food Tracker App on your phone for a quick reference when shopping.

Lastly we are looking at the ingredients list. This will always be labels from the ingredient with the highest content to the smallest content. The scary fact is if an ingredient is less than 5% of the product, it doesn’t have to be listed unless it’s a known allergen (i.e. peanuts)

You will often see one or more ingredients with a % next to them. This I known as the characterising ingredient. For example, Baked Beans. Its characterising ingredient is Beans (54%). Look at the food label next time, you may be shocked how little of the characterising ingredient is in some products. 

If you struggle to eat right fin out how to make it simple by contacting naednutrition@gmail.com 

10 Common Mistakes for Not Losing Weight

So you have decided with summer around the corner it’s time to lose some weight. But you’ve tried it last year, and the year before that, what are you doing wrong? Here are 10 common mistakes that people make when they are trying to lose weight loss.

1. Positive Attitude: Remove all negative thoughts about weight loss. If you can’t visualise yourself at where you want to be, your negative thoughts will affect your actions for weight loss (diet & exercise) Read motivational quotes, surround yourself with positive people, put up a picture of the body shape you want to be, whatever it takes! 
2. Be realistic: Just because your aunties friend lost 10kg in 5 weeks doesn’t mean you can. Make a realistic goal in a realistic time frame for YOU! 
3. Don’t compare your self to anyone else: Everyone’s bodies are different; we all have different lifestyles, different health concerns, different goals and different abilities. 
4. Fight the Fads: Don’t follow another ridiculous fad diet that you can’t stay on for more than a week or so, you will only end up gaining more weight after you fall back into old habits. 95% people regain the weight within 2 years, don’t let that be you! 
5. Seek Professional Advice: See the right people, a nutritionist for your food intake, and Personal Trainer for your exercise & you will have all your basis covered. 
6. One step at a time: Set 1 x food and 1 x exercise goal a week, allow it to become a habit & set a new goal for the next week. This will ensure not only that you’ll lose the weight but you will keep your weight off. 
7. BE HONEST: Be honest with yourself, your health professional, your fitness professional whether your feeling motivated or not, had a good/bad day, whatever it may be. This will prevent you from ‘falling of the wagon’ 
8. Be prepared: Food preparation = essential key to weight loss. Do whatever it takes, cooking for an hour on the weekend, prepping your snacks the night before, ensures you will stick to yours goals, and achieve your weight loss 
9. Food & Exercise diary: keep record of food intake, exercise, measurements, weight etc. All the elements to keep you motivated are right here. Whenever you feel unmotivated, look back  to where you started from 
10. See it as an experience: Don’t see it as a chore, but more a journey to a better you where you get to challenge yourself to achieve the goals you set out to. Enjoy every step of the way & focus on all the foods you can eat (not the ones you can’t) and all the things you are gaining (not just the weight you are losing)

Half the battle of weight loss is believing you can do it, and you can. Education, motivation and accountability are the key aspects to achieving your goals and having health and fitness professionals and your corner will only make the journey easier & achievable.

If you find yourself struggling with weight loss simply email naednutrition@gmail.com to get your weight loss progress on the right track.