Flat Tummy Foods

The fastest way to a flat tummy is….
….changing up what you eat!

That is what my fat burning mentor Holly Rigsby, of  Fit Yummy Mummy says.

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 flat tummy results, 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!

15 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, flat tummy 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!

Test Drive The Fit Yummy Mummy Lifestyle System

Tips for a Good Night’s Sleep

There are many benefits from a full night’s rest.  Getting enough sleep not only helps you feel more alert and happy, it can also help you fight illness and lose weight.   If you’re tossing and turning  at night, here are some tips that might help you.

Stay on your sleep schedule.  Go to bed and wake up at the same time every day.  This will help you fall asleep faster and you’ll be getting good quality sleep.

Avoid coffee and soda if you can they are stimlulants and can stay with you all day .  Once you start getting a good rest you won’t need that morning pick-me-up.

Try natural remedies. Lavender is a great natural way to soothe yourself to sleep.  You can put some fresh lavender in your pillow, or even buy a pillow filled with it  The scent will lull you to sleep. There are also herbal teas that can help relax you for bedtime.

Use a body pillow and curl up into the fetal position on your side with the pillow between your legs.  This supports your body and  keeps you from rolling on your stomach.

Don’t watch TV in your bed. Your bedroom should only be used for sleeping. Your body will associates that as time for rest.

Exercise regularly it will tire your body more and prepared  it for rest.  Plus, exercise will help you lose weight which can help with snoring and disorders like sleep apnea.

Try to unwind. Listen to music or do something calming like  yoga or meditation  Many of us just can’t switch off our thoughts of the day.

Drink warm milk a  good source of tryptophan, an amino acid that your body converts to melatonin and serotonin — both of which induce sleep

See your doctor to make sure that your sleeping issues are not a symptom of a bigger problem.

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