Foods to Eat
Pineapple
• Filled with potassium to reduce bloating, but also contains bromelain, a digestive enzyme that helps digest proteins.
Blueberries
• There have been several studies linked to blueberry intake and the ability to prevent the growth of belly fat. Plus they are antioxidant-rich and an easy way to bulk up breakfast.
Coconut Oil
• Filled with good fats, which will help reduce inflammation, coconut oil is a great topical to reduce the appearance of stretch marks and soften the skin.
Foods to Avoid
Excessive Carbs
• We all need carbs, but if we eat more than we need, the excess will be stored as fat (this is after glucose has been transported to the cells for fuel and then to the liver and muscle for glycogen storage). Avoid simple sugars (other than fruit) and highly-processed, refined carbs.
Excessive Salt
• Too much salt causes water retention and bloating. Avoid adding salt to your meals if possible. A little bit during preparation is ok, but don’t overdo it.
Sugar Substitutes
• These tend to cause bloating, abdominal discomfort, GI upset and diarrhea.
Best Exercises
Plank
• Start lying down on your stomach with forearms on the floor and palms flat.
• Push up, raising onto your toes and elbows.
• Be sure to maintain a straight back and don’t let your butt get too high.
• Hold for 20-60 seconds.
Leg Raises
• Using a Captain’s Chair at the gym, grip the handles, and press your back against the pad.
• Contract your abs and lift your knees toward your chest.
• Slowly lower and repeat for 3 sets of 10.
Exercise Ball Crunch
• Start lying with your back centered on an exercise ball, with feet planted on the floor, hands interlocked behind your head.
• As you sit up, work to keep the ball stable. Start off slowly so the ball doesn’t slip out from underneath you.
• Repeat for 3 sets of 10.
by Samantha Coogan, MS, RDN, LD
