The Truth About Holiday Weight Loss
December 18, 2009 by LoseTummyFat
Filed under Lose Tummy Fat, Lose Tummy Fat Diet Tips
Thanksgiving marks the start of a 6 week event where we are bombarded with strategies to burn off the holiday weight gain. But did you know many of these tips are generic and flat out useless if your goal is fat loss?
It is amazing how just about every article posted tells you that you simply need to Burn More Calories – but then leads you to believe this is easily accomplished by engaging in some form of cardio;
~ cooking
~ cleaning
~ decorating
~ shopping
~ walking
etc.
“Activity is not Achievement”
There are a few reasons why this will not lead to successful holiday fat loss results.
1. You are essentially being punished.
You are told that if you eat excess calories, it’s going to cost you and you will have to make up for the “damage done”. Aren’t the holidays meant to be enjoyed and spent with a bit of joy and cheer – not wasted on such a negative mindset based on fear and punishment.
Wouldn’t it be nice to actually enjoy all your holiday favorites without this type of guilt hanging over you?
2. How much time do you have?
If simply “moving more” is THE solution, are you ready to make the time to add in the extra activity?
EX – Eat a piece of pumpkin pie with whipped cream = 450 calories
Misleading Solution – Brisk Walking, burn 3-5.7 calories per minute.
So do you have 80 to 150 extra minutes just to burn this one indulgence off?
How will you then plan to manage in all the extra cardio you have to do for all the other treats, dishes and homemade dinners you indulge in?
3. Do you want to Maintain or Achieve?
“So go ahead and indulge, just plan on some extra time on the treadmill, and you will be back to your pre-holiday weight.”
This is a quote that is floating around out there! Yes, there is a difference between maintaining your weight over the holidays VS. not going overboard, gaining weight only to end up working your butt off to get back to where you started – if that.
4. “The best way to burn that holiday fat is on a treadmill” – NOT!
A what THEY say Quote “Treadmills are one of the most efficient means of burning calories. That is due to the fact you exercise one of your bodies largest muscle groups, your leg muscles.”
Once again another piece of misleading information. Traditional cardio is not the solution to fat loss. It does little to nothing to increase your lean muscle – and muscle is your metabolism. The more lean muscle you have – the more fat and calories you burn 24-7!
It is amazing that the basic principles of Fat Loss are abandoned during the holidays.
Most people are obsessed with how many calories are burned during a workout, but one of the keys to losing fat is making sure your body continues to burn lots of calories 24 to 48 hours after the workout by boosting your metabolism!
You can easily gain control, boost your metabolism and make your body work for you over the holidays.
Your Holiday Fat Loss Solution lies in moderation and Short Burst Resistance Training.
Short Burst Resistance Training burns off significantly more body fat than traditional, steady-state cardio based exercise.
Benefits of Short Burst Resistance Training:
- You work your entire body in a very short period of time
- You will boost your metabolism
- You feel energized
- You beat holiday stress
- You burn MORE FAT
- You look Amazing
All this and more from a mere 15 minutes of your day!
Holly Rigsby
Your Friend and Coach Holly Rigsby
WARNING: Before you go on another quick-fix diet, before you buy another bottle of over-priced, over-hyped diet pills, before you start doing long, mind-numbing cardio workouts, read this life-changing letter…Click Here for Details
Goodbye Sugar Cravings
December 17, 2009 by LoseTummyFat
Filed under Lose Tummy Fat, Lose Tummy Fat Diet Tips
Last week on the TT Facebook page a friend cried out for help to overcome her sugar binges…so I came up with 5 tips, but more importantly, we had over 33 amazing TT readers give their secrets on saying “Goodbye to Sugar Cravings”.
I know that you’ll get a lot of fat burning ideas from these secrets…
First, let’s start with my simple suggestions:
1) Choose fruit in place of sweets and processed foods.
2) Keep the sweets out of the house. 
This is really the #1 diet secret - if its not in your house, you simply can’t eat it. Do your best to keep the junk out. Also, do NOT live in a Gingerbread house.
3) Put in routines…
…to replace sweets binging (i.e. go for a walk instead, chew sugar-free gum, brush your teeth, etc.).
4) Change your mindset…
…so that you are no longer… “the kind the person that binges on sweets”. Read the book, “Psycho-Cybernetics” for more details on making a permanent change in your mindset and behaviors.
5) Get out of “fat gaining” situations as quickly as possible.
Don’t put yourself in situations where temptation will be too great for your willpower. Cut your losses. Don’t feel bad about trashing junk food (it is “junk” after all). 
If you really, truly want to lose fat, you won’t let others make you feel guilty for your decisions. Surround yourself with positive people. Get rid of the toxic ones in your life.
Whew, that last one was pretty heavy…so let’s see what the TT readers suggested as well…
Noel J. said to just take it, “One day/ one meal at a time”.
(I think that’s a great idea, and don’t get too worried if you make a mistake…don’t beat yourself up and just get right back on track.)
Jonny S. said, “Also make the effort to find healthy dessert recipes..protein pancakes, flapjacks etc.. Just takes a little effort and preparation!!”
Christine H. said, “No diet drinks: they trigger sugar cravings.”
Linda U. made a suggestion I’d never heard before, “L-Glutamine is wonderful for cravings - open up a 500 mg cap - hold under tongue. - From Julia Ross - The Diet Cure.”
Rannoch D. said, “The quickest route to losing carb craving for me was to introduce a weekly 24 hour fast. Cravings…GONE!”
Check out www.EatStopEat.com for more info on fasting. It’s a Turbulence Training-approved partner-program for fat loss.
Matt L. said, “one thing that works well for people I work with is to add prunes (or dried plums as they call them in the market) to their diet. They have that sweet taste but are low GI and high fiber.”
Stephen T. said, “5 days straight on a low GI eating plan. Sugar just doesn’t feel right after that.”
Another great Turbulence Training-approved partner nutrition program is 
from Isabel De Los Rios - The Diet Solution Program. Isabel shows you how to eat whole, natural food for fat loss.
Natasha P. said, “learn moderation in your sweet choices. If you are going to have something make a conscious decision and pick carefully and take the time to appreciate it fully.”
Tony K. said, “I have a book on macrobiotics and it says that the more animal meat you eat, the more you crave sweets. I thought that was bull when I read it, but I went without animal protein for a couple of days and it was true (for me, anyway). I guess they could give it a shot.”
Rachiel C. said, “Deal with the emotional issues that are causing you to crave sugar. Almost everything we do has an emotional cause or root.”
Ryan McK. said, “One trick that works is brush your teeth or chew gum after you eat, there have been studies that say the reason we want dessert 
after we eat is to get rid of the flavor in our mouths. And the harder choice is just avoiding situations and habits that trigger bad eating.”
(I think that is great advice from Ryan - I know it works for me.)
Luis B. said, “Mindset is everything and simple strategies work. My wife’s grandma used to have a sticker in the fridge that said:”nothing tastes as good as thin feels”.
Theresa L. said, “I read the packages and try to make myself aware of the sugars in what I eat. I bought a food scale and have begun writing EVERYTHING down that I put in my mouth. I have also enlisted a workout friend who is doing the same thing and we are accountable to one another now!! I try to not let myself get ravenous. I keep almonds in my purse for a snack if needed. I also use stevia in the raw for my coffee or tea. I think avoiding sugar begets the constant craving for it!”
Tabitha B. said, “The good news for your friend is that after he/she kicks 
the sugar habit the cravings will be greatly reduced. Trust me, I know about this! I do not crave sugar the way I used to.”
(Look at how awesome Tabitha looks! =>)
Annamaria R. said, “When you feel you cannot hold it back any more tell yourself that you will eat it, only with some delay, a bit later, the a bit later, then tomorrow. Try to keep putting off eating sweets for longer and longer periods. They are not enemy, only you don’t need them :)”
Sheila D. said, “Try adding or sprinkling cinnamon on to your food. It gradually releases glucose to the bloodstream.”
Mehul P. said, “Meditation has helped me start to undo some of the patterns I have embedded into my mind and body over the span of my life. It’s taught me that it’s OK to enjoy the cookie, but not to crave it. It’s the craving that leads to imbalance.”
Rae McG. said, “It’s kind of like making any kind of change…when you’re reaching for that chocolate in the candy bowl, you have to tell yourself, “If I don’t change this habit right here, right now, then I’m never going to 
change.” All of the above suggestions are great, but ultimately you have to look within yourself as to “why” you’re doing it, and it’s time to make a change by not doing it anymore. Ask yourself (Do I REALLY need this? What will this do for me? What will I gain from this?)”
(Great advice Rae, that’s how you make LIFE-long changes. Same with Holly’s tip here…)
Holly B. said, “I encourage gum chewing, brushing teeth and encourage moderation instead of deprivation - one cheat day per week. This keeps my clients from the small “cheats” that would ordinarily happen throughout their program. It’s all done in one day and then they can get back to business without feeling like they’ve totally blew their program. It really works!”
Carolyn J. said, “Eating a nice, juicy apple (usually!) works for me. Also sugar-free gum, or just letting myself get distracted - and away from the temptation. Brushing my teeth at night after my last meal really does the trick to stop wanting to nosh!”
Ryan N. said, “Green tea with stevia or a small touch of agave nectar (low glycemic index sweetener). I’ve been drinking a ton of green tea (get decaf for for subsequent cups) to curb carb cravings.”
Tara S. said, “When I gave up dairy and gluten my desire for sweets declined dramatically. Additionally the amount of it I could eat declined.”
Debbie R. said, “Take vitamin B, vitamin C, chromium and zinc. You can also take amino L-glutamine to help curb sugar cravings too! You also have to learn how to trick your taste buds. If you increase the amount of oil in your diet just slightly and also decrease white carbs ( flour,potatoes) you will lose your cravings for sweets within 10 to 12 days. Vinegar will also decrease your sweet tooth as well. Sprinkle a bit of apple cider vinegar on your salads, and you will tend to eat less sugar. One of the best appetite suppressants is mint which is why chewing gum or brushing your teeth works so well!”
Dori W. said, “I have a horrible sweet tooth and this works for me when I am jonesing for sugar. Sounds strange but I pop a menthol cough drop. Something about the menthol cuts my cravings long enough to get myself out of the state of mind that tells me I should jump in a vat of chocolate.”
And finally, Andrea W. - our friend who asked for help in the first place - 
said, “Everyone, thank you all for the comments and thank you Craig for getting this going for me! I will definitely take and think on at least some of these! I think also not drinking a lot of water some days really contributes!”
**********************
Craig again…
I hope that gives you a lot of tips on cutting out excess sugar from your diet over the holidays, so that you continue to burn fat and get lean.
I also want you to “Be loud and proud of the healthy changes you are making in your life”.
There are many more folks secretly wishing someone will take charge and be a healthy role model for them. It might not happen overnight, but if you continue to lead by healthy example – without preaching or being condescending – you can build an entourage of social support and people who want to be healthy like you.
Stay strong,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Fat Loss
Is There A Holiday Weight Loss Short Cut?
December 17, 2009 by LoseTummyFat
Filed under Lose Tummy Fat
“All I Want For Christmas is to
Lose a Few Pounds”
Are you in search of the best Weight Loss Tips and Tricks for FAST Holiday Weight Loss Results?
Pills, drinks and cleanses are all the hottest rage as the urgency for a holiday ready body is ON!
One of the trends ~ the Acai Berry ~ has been advertised as having many alluring benefits … from the prevention of heart disease to increased energy, decreased body fat and a flatter tummy!
So what’s the truth about this power berry and is it worth the cost?
Well the Fact Remains – - – You just canNOT get true fat loss results in a “box” or a “bottle”.
Before I dive in to the simple steps that DO work please note that if you are looking to lose 10 pounds in a week’s time….this is not the place for you. I do not teach or coach women on “weight loss” rather I teach women how to acheive true fat loss results – results that improve not just the way your body looks but also the way your body feels and how you feel about your body.
When it comes to Fast Fat Loss – yes, in the next 2-3 weeks, you absolutely have the ability to drop at least 5-6 pounds of fat, flatten your belly and feel a tremendous increase in energy and happiness.
Even better …these results LAST!
You simply cannot get the same effect from a bottle of pills.
Instead this is what you CAN count on if you choose the “get thin quick” approach….
* you initially lose weight – mostly water and muscle tissue
* you feel weak because your body lacks minerals and vitamins
* you have unexpected and uncontrollable cravings
* your moral is low and you experience mood swings
* you eventually regain all the weight you lost and most likely end up with a little extra
So what does it take….
I sure will not tell you “Eat right and exercise”
You know this.
Instead, below you will find 5 Diet DO’s for Fast Results
Simple steps you can take to flatten your tummy, lose a few inches and feel amazing this summer – so I created a 5 step diet quick start to help you vamp up your fat loss efforts.
Now I cannot do the work for you, but I can give you the information, tools and support to make the changes that truly do matter possible and tolerable.
How To Eat For Fast Fat Loss
Results
1. DO Eat Breakfast every morning.
Eat a high fiber, high protein breakfast, feel energized, crush afternoon cravings and give your metabolism a kick start!
My favorites are
~ Blueberry Eggs
Scrambled eggs, blueberries and a dollop of greek yogurt
~ Cocoa Oats
Rolled oats, Prograde Lean – which is Chocolate flavored, almond milk and bananas
~ Morning Quinoa
Quinoa is a high protein grain – I mix greek yogurt and cherries into it and sprinkle with walnuts
2. DO Eat every 3 to 4 hours
Eating often during the day gives your body the nutrients it needs to feel awake, energized, satisfied (so you are not fighting cravings) and keeps your metabolism humming.
3. DO Eat a Protein with Every Meal
Protein – chicken, fish, eggs, dairy, nuts, beans – not only gives your body the building blocks to create a faster metabolism, protein keeps you feeling full and satisfied.
4. Do Eat Produce with Every Meal
Produce – any and all fresh/frozen fruits and veggies. Eating one or both at every meal fills your body up with super nutrients with less calories. This is also the quickest way to flatten your tummy!
5. DO Drink Water
A commonly overlooked diet strategy. Getting fast results is more than just what you are eating, it is also what you are drinking. Not only will water keep you hydrated on ZERO calories, but will also crush cravings, eliminate headaches AND assist your metabolism to be running at top efficiency!
I follow this “diet” strategy, the Fit Yummy Mummy’s ~ who are losing 10, 20, 40+ pounds ~ follow this strategy…now it is Your turn.
Give it a go.
Try these Diet Do’s for at least 3 days in a Row – with consistency!
Give yourself and your body a chance to truly see and feel the benefits.
Your Friend and Coach Holly Rigsby
WARNING: Before you go on another quick-fix diet, before you buy another bottle of over-priced, over-hyped diet pills, before you start doing long, mind-numbing cardio workouts, read this life-changing letter…Click Here for Details
Lose Tummy Fat You Want a Bikini Ready Body
June 25, 2009 by LoseTummyFat
Filed under Lose Tummy Fat
Tell me why Summer makes it so hard to stick to your fitness plan and get results?
You want a bikini ready body - maybe you are follow a summer slim down plan - you’ve been following a tummy flattening diet - trying out all the fast summer fat loss tips….
…so what’s making all of this so hard?
Believe me - I understand!
Summer is a time of transition for me as well. School is out which means the temptation to sleep in is greater, warm weather means more outside events leading me to put off getting work done, and many other situations that have the potential to get me out of my routine - affect my eating habits and sticking to my workout plan.
Summer does not have to derail you!
~ Holly Rigsby
PS
If you are ready for a different fitness experience - you will want to try Fit Yummy Mummy the fat loss system that Specializes in helping women “Get Your Body Back”.
Click Here to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”
Valerie Bertinelli’s Bikini Confidence: How to Get It and Lose Tummy Fat!
June 19, 2009 by LoseTummyFat
Filed under Lose Tummy Fat
Valerie Bertinelli’s Bikini Confidence: How to Get It and Lose Tummy Fat!
“It’s never too late to lose tummy fat and get your body back!”
Valerie Bertinelli says it….I say it….now it’s time for YOU to say it!
Valerie’s bikini ready body is on the April cover of People magazine. After losing 50 pounds she now not only looks amazing but looks half her age!
I do think she looks amazing and sure she is sharing her personal transformation to help promote Jenny Craig - but she not only hits on the tag line of what Fit Yummy Mummy is all about…
Get Your Body Back
…she also hits the core component of successful weight loss and I feel so strongly about this that I felt the need to share it with you too - for there are far too many weight loss resources out there that skip right over this.
Valerie Bertinelli speaks about having the right mindset….Bikini Mindset- Bikini Confidence!
What is this “Bikini Confidence” and how can you make it work for you?
While I cannot speak for Valerie and exactly what she has done exercise and eating wise to get her body back, I can speak for the fact that she is one the few who “gets it”.
Meaning - she gets that a physical transformation takes place from the inside out.
All the dieting, cardio, resistance training, getting into the smallest sized skinny jeans ever, seeing the lowest number on the scale….none of this matters nor has the impact to truly transform you unless you have the Confidence to live in this new body, appreciate this new body and keep this new body.
Those of you looking for the quick fix may quickly click away from a post such as this.
And this is quite unfortunate.
For those who choose to stay and listen are the ones who will finally put an end to years of frustration, disappointment and feelings of failure.
So much time is wasted and self esteem damaged by striving to achieve the perfect body - refusing to stop until you “get there” and taking the all or nothing approach….the whole time losing site of the fact that any type of change or transformation is a PROCESS.
Everyone wishes, hopes and dreams of skipping to the end result however pressing fast forward causes you to miss out on the essential internal changes that must take place for true, lasting confidence boosting results!
Yes, it IS Possible to Get Your Body Back
But unless you have ALL the tools you need to achieve a better body - will you even know once you get there?
Seeing weight loss and feeling a transformation are two totally different experiences.
Take a moment to consider the fitness plan you are following.
How good do you feel about your results?
How good do you feel about the process it takes to get there?
Are you getting more than just a workout or nutrition plan to follow? Are you getting the mindset you need to appreciate and enjoy the results you are achieving?
Valerie Bertinelli calls this the “bikini mindset - the confidence to strut my stuff”.
No your body does NOT have to be perfect.
But as you do achieve results, you have more energy, you actually smile when you look in the mirror and you carry your body with pride - for not only are you “loosing weight” you are taking care of yourself.
You radiate with a new sense of sexy-ness simply because you feel good about you AND your body!
Get body and the confidence you deserve!
“There is really no point in having one without the other” ~ Valerie Bertinelli
Excellent point by Valerie - I am so glad to see a celebrity helping to spread the message of what true results are all about.
~ Holly Rigsby
PS
If you are ready for a different fitness experience - you will want to try Fit Yummy Mummy the fat loss system that Specializes in helping women “Get Your Body Back”.
Click Here to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”
How To Avoid Belly Bloat and Lose Tummy Fat
June 11, 2009 by LoseTummyFat
Filed under Lose Tummy Fat
How To Avoid Belly Bloat and Lose Tummy Fat
I find it interesting that so many women will spend hours on “ab” specific exercises wishing, hoping and praying that this alone will help lose tummy fat and render a flat, bikini ready tummy.
While the right types of exercise will help your body burn more fat ~ full body resistance training and intervals ~ fat loss comes with time, consistency and patience with your workout plan.
But there is still a part of this equation that must be addressed and if there was ever a short cut that I could share to help you see and feel a flat tummy faster…it is getting honest about what you eat and making some changes.
Workouts alone will not get you the flat tummy you are after.
~~~~
FYI: If you want the rundown on how to exercise to lose tummy fat , be sure to see >>>> The Secret to Flat Sexy Abs
~~~~
Once you eliminate the junk and begin to fill your body with whole natural foods - proteins, produce and healthy fats - your body responds! Not only will you begin to lose more fat, your tummy will also become flatter.
There are 2 main reasons why you are unhappy with your belly right now…
1. The FAT that covers it
2. The way your belly protrudes
Both of these unflattering attributes can be easily and quickly solved when you make a few adjustments to what you are eating.
Today I am simply addressing your nutrition.
I am not writing this post to lecture you on getting rid of the unnatural, highly processed foods - this is common sense if you wish to see accelerated flat tummy results - rather those of you who are making an effort may find that you can achieve results much easier by limiting or avoiding the following 3 “foods”.
1. Wheat
Actually the gluten is found in wheat, rye, oats and barley - sticky substance with a consistency like glue. It’s difficult to digest and can have a disruptive effect on the digestive system, producing toxins, gas and bloating.
Make a note of how often are you eating bread, crackers and cereals, take a second look at the ingredients list.
Substitute with guten free grains such as brown rice, quinoa, millet, buckwheat, spelt, rolled oats, Ezekiel breads are great too. Or better yet allow the majority of your meal to be fresh produce!
2. Dairy
Are you Lactose intolerant?
Thousands suffer from lactose intolerance. Lactose is the sugar naturally found in dairy products(milk, cheese, butter) and is poorly digested in many.
Substitute regular milk with milk that contains lactase. Choose cultured dairy products, such as organic or greek yogurt, which contain less lactose (Not yoplait - read THAT ingredient list!) And even cottage cheese which has less than 2% lactose.
3. Carbonated Drinks
How often are you drinking diet soda, sparking juices or waters?
Well of course your belly is going to protrude! Gas from the carbonation settles in the stomach and can even get trapped in your intestines. To double the bloat - artificial sweeteners in your diet drinks also have a bloating effect.
Stick to WATER or fresh brewed green tea.
NOTE: Please see your Dr. if suffer from constant and painful bloating.
How to Make this Work for You
Now, the degree to which you choose to try this is up to you (limit or eliminate) - I am not telling you to never eat these foods again but you will never know unless you test it out and see how your body responds without these foods.
I discovered that my body does NOT respond well to milk products nor wheat once I made my way through the Elimination Diet - roughly 3 years ago.
This is why my meals consist of protein, produce and healthy fats. I have cut out the complex carbs and majority or milk based products 80-90% of the time.
This has positively affected…
~ my energy levels
~ the appearance of my skin
~ cleared my sinuses as well as my son’s
~ and of course the reduction of stubborn fat - typically found in the lower belly area and no more belly bloat!
Ready to get rid of the Belly Bloat and finally Lose Tummy Fat ?
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Click Here to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”
Green Tea to Help You Lose Tummy Fat
June 11, 2009 by LoseTummyFat
Filed under Lose Tummy Fat
Green Tea For Fat Loss: What You Need To Know
I received a ton of questions about Green Tea after posting “13 Flat Tummy Foods for Swimsuit Season” so here I go into the details of Green Tea - what kind is best, how to make it, adding flavor, super cool benefits, etc.
What Kind?
Homemade, natural green tea beats convenience, bottled green tea each and EVERY time!
Freshly brewed green tea has up to 95 percent higher levels of the antioxidant EGCG than bottled tea.
A bottle of Lipton Iced Green Tea (made from Green Tea extract) boasts that it contains 170mg of flavonoids per 16 oz. bottle. BUT you’ll get about 700mg of flavonoids from the same quantity of freshly brewed Green Tea.
Antioxidants in green tea are sensitive to heat, oxygen, sweeteners and other additives and can easily be destroyed during processing, transportation and storage of bottled tea.
***Pre-Made Bottled Green Tea is just another type of soft drink****
For example, take a look at the ingredients in Regular Lipton Iced Green Tea
“Water, high fructose corn syrup, citric acid, green tea, sodium hexametaphosphate, ascorbic acid, honey, natural flavors, phosphoric acid, sodium benzoate, potassium sorbate, calcium disodium edta, caramel color, tallow 5, blue1.”
With 200 calories, 13 teaspoons of added sugar and a long list of artificial ingredients…you know this is not so good and if you compare the two - they really are not much different that drinking a bottle of coke or pepsi!
~DIET Green Tea~
So what about DIET Lipton Green Tea?
“WATER, CITRIC ACID, GREEN TEA, NATURAL FLAVORS, SODIUM HEXAMETAPHOSPHATE (TO PROTECT FLAVOR), PHOSPHORIC ACID, POTASSIUM SORBATE AND POTASSIUM BENZOATE (PRESERVE FRESHNESS), ASCORBIC ACID (TO PROTECT FLAVOR), ASPARTAME, ACESULFAME POTASSIUM, CALCIUM DISODIUM EDTA (TO PROTECT FLAVOR), CARAMEL COLOR, YELLOW 5, BLUE 1.”
How many of these ingredients do you know or can you pronounce??? Not good either…especially when you know it contains Aspartame!
Check out the ingredients of the tea you make yourself….
Green Tea: Green tea.
Raspberry Gardens: Green tea, hibiscus, blackberry leaves, natural raspberry flavor with other natural flavors (contains soy lecithin), roasted chicory and raspberries.
Pretty obvious - the closer something is to all natural - the better it is for your body and your fat loss efforts.
How to Make Your Own Freshly Brewed Green Tea
I personally keep it super simple:
1. Boil water in a tea pot
2. Pour into cup
3. Add tea bags
4. Steep for about 3-5 minutes
5. Drink and Enjoy!
Tips for the tea enthusiast
~ Loose Leaf vs. Teabags
Loose leaves are preferable to teabags. A teaspoon of leaves is enough for an eight-ounce cup. In order to increase the extraction of polyphenols, teabags should be continuously dunked in the teapot rather than left to float on the water.
~ Water Temperature
Catch your water at a pre-boil, when the air bubbles start to rise, or if it is already boiling, let it cool for 30 seconds to 1 minute before pouring over the tea leaves.
~ Steeping Times
Steeping too long will result in more bitterness and a less balanced flavor. Japanese green teas generally taste best at 1 - 2 minutes while Chinese green teas seem to prefer 2 - 3 minutes (the smaller leaves of Japanese teas will extract faster than the generally larger leaves of Chinese teas). Steeping time should be balanced with water temperature: the lower the temperature, the longer the tea can be steeped.
~~~~ You can also try these brewing methods! ~~~~~
The Coffeemaker Tea
Brew the same way you would coffee, except replace the ground coffee beans with tea leaves in the filter. Use double the amount of tea leaves than what you would use if you were making hot tea.
Overnight Tea
Using cold or room temperature water, add 2 tsp of tea per cup of water and allow it to stand in the refrigerator overnight, then strain into a second jug or pitcher in the morning or after at least 6 hours.
Making Green Tea Yummy:
Often times green tea is thought to taste bitter for it is simply brewed incorrectly. Following the tips above can help you to experience what green tea really tastes like.
Now do not defeat the purpose of drinking green tea by adding sugar, milk or honey. One of the great benefits of green tea is that it is a calorie-free beverage.
You can still add flavors to your tea and make it fun and interesting without adding calories.
- Choose a flavored green tea
- Brew your green tea with a flavored herbal tea
- Add fresh lemon and/or orange
- Add ginger
- Add fresh mint leaves
- Add cinnamon
- Add dried peppermint leaves
Green Tea Benefits
Studies have shown that antioxidants in green tea help with weight loss, cholesterol, cardiovascular diseases, stress, slowing the aging process and boosting your immune system.
Green tea contains antioxidations, polyphenols, theanine, as well as a wide variety of vitamins and minerals.
Polyphenols–Polyphenols are a class of phytochemicals that have been associated with heart disease and cancer prevention.
Catechins–Catechins are a category of polyphenols. In green tea, catechins are present in significant quantities, more specifically; epicatechin(EC), epigallocatechin(EGC), epicatechin gallate(ECG) and epigallocatechin gallate(EGCG). EGCG makes up about 10-50% of the total catechin content and appears to be the most powerful of the catechins.
With antioxidant activity about 25-100 times more potent then vitamins C and E. A cup of green tea may provide 10-40mg of polyphenols and has antioxidant activity greater then a serving of broccoli, spinach, carrots or strawberries.
But What about Fat Loss????
Sure there are studies that show that the catechin polyphenol compounds can boost your metabolism, increase the rate of fat oxidation (the burning of fat calories) and help regulate insulin levels. These small changes in our body take place over time and with consistency.
The most immediate effect comes from switching out the unhealthy food and drink for green tea, in essence going from unhealthy, fat storing calories to a healthy, calorie-free, metabolism boosting options - such as Green Tea!
As busy moms, we are all reaching for something that gives us a caffeine kick - I know I do! BUT the majority of what we end up drinking is high calorie coffees.
You can still enjoy a boost of caffeine but without all the fat storing calories by simply switching to brewed Green Tea!
Your Green Tea Action Plan
1. Make a list of all the calorie containing beverages you drink a day
2. Add in all the diet drinks too
3. Cut this number in half this week by substituting Green Tea
4. Leave a Reply below sharing the differences you notice
Your Friend and Coach,
Holly
Here’s to your Lose Tummy Fat Success!
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Click Here to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”
Lose Tummy Fat: 13 Flat Tummy Foods for Swimsuit Season
June 10, 2009 by LoseTummyFat
Filed under Lose Tummy Fat
13 Flat Tummy Foods for Swimsuit Season
The fastest way to a flat tummy and get rid of tummy fat is…
….changing up what you eat!
….changing up what you eat!
That’s right ~ doesn’t matter HOW awesome your exercise program is. If you continue to fill your body with junky, processed, empty calorie and high sugar foods you will not achieve flat tummy results.
So to help get you started and on your way to REAL tummy fat loss, here is a list of my Favorite Flat Tummy Foods that will help you boost your metabolism, beat the bloat and burn the belly fat!
Combine your nutrition efforts with an effective resistance training plan and you will see and feel results in as little as 2-4 days!
13 Flat Tummy Foods for Swimsuit Season
1. Rolled Oats
They fill you up with fat fighting fiber to not only keep you satisfied and give you the energy to start your day but this flat tummy food also helps to stabilize your blood sugar levels - which keeps your body off the fat storage roller coaster and helps to fight cravings!
2. Apples
Apples are so easy to grab and go, we always have them on hand, they are high in water content and fiber, plus research has shown the pectin in apples aids in your fat loss efforts for it causes the stomach to empty more slowly and you feel satisfied longer.
3. Blueberries
I always have a giant bag of these powerful berries on hand! Not only super high in antioxidants to keep you youthful, healthy and energetic, they are also a sweet source of fiber and they contain tannins, which act as astringents in the digestive system to reduce inflammation - promoting a healthier digestive tract.
4. Almonds
“Portable protein” - the perfect emergency snack or pair it up with a fruit or veggie. High in metabolism-boosting Protein and Healthy Fats. Watch your portions though - measure out 1/4 cup servings and stick in a snack size baggie.
5. Eggs
Yes, they ARE good for you. They are considered the gold standard of protein quality because of their superior amino acid content, providing your body with the building blocks for lean muscle - the heart and soul of your metabolism - they keep you satisfied and energized. Plus they are affordable and super easy to make - it takes less than 3 minutes to prepare an egg.
6. Spinach
This super veggie goes with everything. At only 5 calories per cup how could it not?! Use in omelets, wraps, salads, side dishes…the list goes on. Great source of beta carotene, vitamin C, calcium, folate and magnesium to keep your body healthy and your metabolism humming!
7. Bell Peppers
Peppers have lots of vitamin C and vitamin A, and the capsaicin has a positive effect on your your metabolism. Plus the dark yellow and red bell peppers are high in beta carotene. I love to throw red bell peppers on a skewer and grill - makes a nice topping for your protein and an excellent left over salad topper!
8. Yogurt
A great source of protein and the live cultures help boost immunity and aid in digestion. My favorite - Greek Yogurt. NOTE: Avoid choosing brands that contain High Fructose Corn Syrup and artificial sweeteners. Read the ingredients!!! (ex - yoplait - not so good).
9. Grilled Chicken
The simplest, most versatile lean protein you can use to create satisfying, energizing meals and snacks. My favorite grilled chicken recipe - marinate tenderloins in lime juice, chili powder and fresh chopped cilantro for a couple hours. Bake or grill for tasty and delicious meal and snack chicken strips!
10. Frozen Wild Salmon Filets
Another simple and delicious protein source! I buy mine frozen to last longer and for easy prep. Loaded with omega-3? - essential fatty acids that promote fat loss by helping to regulate insulin and even decrease insulin resistance. They improve blood sugar control, which helps reduce food cravings and overeating. Plus omega-3s help your body to burn off calories before they get stored as fat.
11. Grapefruits
My favorite are the Pink Grapefruits!
These super fruits are loaded with potassium, vitamin C and beta carotene, pectin from the membranes has soluble fiber plus the high water content helps you feel satisfied. The added zing from this tart fruit lends to a refreshed and energized feeling during your meal as well.
12. Salsa
Yes, tomatoes have wonderful health benefits, but in salsa form they also work well to add low cal, energizing flavor to your meals. Choose a spicy variety and get the added metabolism-boosting kick from Capsaicin — the chemical in peppers that gives them their bite.
13. Green Tea
Just the right Kick!
It has a lower level of caffeine (to help me get off the energy roller coaster) and loaded with EGCG. (studies show this ingredient causes your brain and nervous system to run more quickly — helping you burn more calories.) BONUS: It enhances your mood as well. Be sure to brew your own for these benefits are NOT found in store bought green teas.
Now you have 13 fat fighting, metabolism boosting, tummy fat loss foods to incorporate into your weekly meal plans.
If your nutrition plan requires a TON of work - no worries for you can get STILL get results from making one simple change each day. Try this…just replace 1 food a day and see what a difference it makes to how you feel and how your belly looks!
Want to see and feel FAST results in 2-4 days? Then make an effort to incorporate all 13 foods as often as you can during the week.
Here’s to your Flat Tummy Success!
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Click Here to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”
