Belly Blasting Through Diet & Daily Exercise Log

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Months ago I wrote a post about nutrition, and my need to make meaningful changes in my diet. You can read the post here. Well I haven't made many changes - and I can tell! Although I see increased muscle tone, strength and stamina - I also see BELLY FAT. Maybe it was all of those chicken nuggets a few months ago, maybe it is just because I am getting older, or because I haven't been running as much or a combination of all of those factors, but my stomach is not as flat as it could and should be. If I am going to exercise this much, I want to be happy with what I see in the mirror. I know that the only way I'll really get there is if I stop the foolishness and do what needs to be done.

And let me say that I am glad that I am healthy. I am extremely grateful that what I feared to be a health issue is really something simple that can be remedied without surgery, medication or even huge changes in my lifestyle. I'm making an appointment with a nutritionist, but until then I'm trying to figure out the best diet to combat belly fat. Here is what I've learned so far:

1. Try to eat MUFAs (monounsaturated fatty acids) or plant-based fats. They can be found in:

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• Oils such as canola oil, flaxseed oil (best plant-based source of Omega-3 fatty acids), olive oil, peanut oil, pesto sauce (pine nut based), safflower oil (an excellent source of Omega-6 fatty acids and linoleic acid which may rev up the metabolism), sesame oil, coconut oil, soybean oil, sunflower oil, and walnut oil. Check to see which are suitable for cooking and which are best for marinades and dressings. Try to use one tablespoon or less at a time. Bonus: Enova oil (made from canola and soy) might be an oil to try since it is metabolized differently than other oils, and less likely to be stored by the body as fat.
• Nuts such as almonds, Brazil nuts, natural peanut butter, and dry roasted varieties of cashews, peanuts and sunflower seeds. Hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, roasted pumpkin seeds, sunflower seeds, and walnuts are also good sources of protein and fiber - but try to limit servings to two tablespoons or less.
• Avocados - On top of all of the other benefits of avocados for you skin and hair, they also contain 5grams of monounsaturated fat per 1/4 cup serving.

2. Lean Proteins. It is important to get the benefits of protein without trading it all away for fat and empty calories. Protein helps increase energy and the body even burns calories while digesting it! Some of the best sources of lean protein are:

• Beans and Legumes such as lentils, garbanzo beans, red beans, kidney beans, pinto beans, Lima beans, and others. You can't go wrong with choosing legumes to fight belly fat. They are full of protein and fiber and are ways to fill the body so you won't crave foods that grow the waistline instead of shrinking it. Bonus:  Black beans have some of the highest concentrations of flavonoids of all of the beans and research shows that flavonoids may thwart the storage of excess tummy fat. 
• Turkey has fewest calories per ounce of any animal protein. It contains the amino acid leucine, which may play a role in preserving muscle mass during weight loss and helping to speed up the metabolism.
• Low fat yogurt - Plain, low-fat yogurt is one of the best sources of calcium, a mineral that may fight fat. Some health professionals have found that not getting enough calcium triggers the release of calcitriol, a hormone that causes us to store fat, whereas meeting our daily calcium needs helps us burn fat more efficiently. Like turkey, yogurt and other dairy foods are leading sources of leucine, which also helps fight fat.
• Salmon & Tuna are also good sources of Omega-3s, which help fight inflammation and regulate hormones.  

3. Roughage - Green veggies like romaine or arugula lettuce, spinach, broccoli and kale are full of vitamins and minerals, are low in calories, and also contain a high amount of fiber to prevent belly bloating.

4. Whole Grains -  All of the fiber in oatmeal, brown rice, bulgur and other whole grains aids in keeping the  body's insulin levels low. This may even shrink fat cells. Your body absorbs and burns these more slowly for longer-lasting energy than the refined carbs in white bread and rice.

5. Tasty Foods that Fight Belly Fat

• Pears - Since they are low in calories and high in fiber, they help with weight loss. But they also contain catechins and flavonols, antioxidants that appear to hinder the storage of belly fat.  
• Berries - These flavorful  fruits are high in fiber and antioxidants. Antioxidants can improve blood flow, delivering more oxygen to muscles, and the combination makes it easier to see all of your hard work in the gym. Bonus: Raspberries, blackberries and blueberries the three berries highest in fiber.   
• Citrus -  Vitamin C can help burn up to 30 percent more fat during exercise, according to researchers. 
• Dark or Semi-sweet Chocolate - It's really the cocoa powder made from ground, defatted cocoa beans, that contains compounds that have the potential to protect against heart disease, stroke, cancer, and diabetes. The cocoa beans, like black beans, are also very high in flavonoids, and a small serving has been shown to combat sugar urges.
• White or Green Tea - Research has shown that white tea both limits cell's intake of fat by up to 70%, but also breaks down fat previously stored by cells. And that drinking just 3-4 cups of green tea a day can both burn calories and ramp up the metabolism.   
• Bananas - Potassium fights the effects of sodium, and since bananas are high in potassium, it might be a good way to fight the fat.

I'm going to try some of my own tips & I'll keep you updated on my progress. Here is the link for the Spartan September if you would like to join in or just watch Phil demonstrate his moves.

Source 1, 2, 3, 4, 5, 6, 7, ========================================================================

   
Monday

Goal: Something/Spartans

Nutrition: Green smoothie, salmon salad and crackers, salad with roasted chicken, peanut M&Ms & a Twix.

Hair: Bun

Outcome: I did my Spartans!
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Tuesday

Goal: Circus Arts/Spartans

Nutrition: Green smoothie, chicken biscuit, yogurt and granola, & a Subway foot long - Sweet Onion Teriyaki on flat bread.

Hair: Bun

Outcome: I did not do my Spartan September fitness routine. I did attend Circus Arts class. It was fun, and there was a good amount of balance work (tightrope and this thing that was like a skateboard on a single wheel) which worked my core and upper body strength involved (rope climb, trapeze), and we stretched a lot, but I didn't feel like it could be a substitute for anything I do now. If I continued and took a regular class instead of the introductory session I took last night - my response might be different. All in all, I am glad that I tried it, but I won't be rushing back.

And I also learned that the juggling skills I obtained in 2nd grade were subpar, and that my technique was flawed. Who knew???
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Wednesday

Goal: Spartans, run, box

Nutrition: Green smoothie, tuna salad (very light on the mayo) a few crackers, 5 tiny coconut shrimp, and 1 tiny 85 calorie chocolate chip cookie.

Hair: New style - I'll try to do a post - I did, check out the blog.

Outcome: I ran, I did half of my Spartans, and I was called out and told that I had to make up for the ones that I missed. So I will add 3 Spartans tonight and 3 tomorrow to make up for missing Tuesday.  Update: I lied. I did finish my Spartans for Wednesday - but I didn't try to make up for Tuesday. I'll have to do that on Thursday & Friday. I also went to my first Women's boxing class. We got a thorough workout. We spent more time on abs, running, and stretching than is usually spent in my boxing classes, but there was still plenty of punching and heavy bag time. All in all, it was a good class and I look forward to the next one.
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Thursday

Goal: Spartans/ I'm taking a pole dancing class! I do not intend to ever pole dance for anyone, but I hear that it is a good workout, and I promised some friends, so I'm going.

Nutrition: Green smoothie (pineapple, red grapes, lime juice, flaxseed oil, carrots, spinach), turkey sandwich with goat cheese, field greens, tomato, pesto (and too many chips). Yogurt & granola. A few crackers and tuna salad.

Hair: Same

Outcome: So far I've done 75 sit-ups, 3 Spartans, 50 jumping jacks, 50 lunges, and 50 curtsy lunges. I did my Spartans and went to my pole dancing class. Overview: I can see how and why women have lost weight and gained muscle and flexibility in this type of class...It was a different skill set, and required different muscles, and a different attitude. And yes I did feel like I was really doing something as a did a few spins on the pole, crawled on the floor, and learned to say "aaahhh" while making my sexy face. Our movements mimicked pushups, sumo squats, tricep extensions, muscle isolations...and when our instructor showed us her advanced moves, I stared, I wondered, and thought - WOW she is incredibly strong, while looking incredibly graceful!!!! Can I do that? I still have 3 more classes to go, so I'll keep you updated.

Can it replace anything I'm doing now? No - but if I wanted to add more flexibility and strength training to my routine, I would put it near the level of a power yoga class - although with yoga you can work to your maximum capacity with or without having any skill  because simply learning the positions is taxing in and of itself. The real "exercise" component of pole dancing comes only from your work directly on the pole - and since there is a lot of technique involved and a lot of building on prior skills - you likely won't have a great workout until you learn the basics.
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Friday

Goal: Run/Spartans

Nutrition: Green smoothie: A little kale, a little spinach, 1/2 a banana, 1/2 a blood orange, lime juice, red grapes, baby carrots & flaxseed oil, ice cream sandwich, yogurt & granola, coconut shrimp (4 baked shrimp) & sweet potato.

Hair: A BIG bun, courtesy of my banana clip. It took 5 tries, but I got it all in.

Outcome: No run, just Spartans and sit ups.
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Saturday

Goal: Box/Spartans

Nutrition: Green smoothie: Spinach, kale, baby carrots, grapes, kiwi, blood orange, flaxseed oil and lime. Turkey corn dog. 1/2 a serving of chicken enchiladas with rice and black beans. Too many tortilla chips and salsa.

Hair: I repinned the bun over a headband...but nothing special.

Outcome: I climbed Stone Mountain, I did my Spartans and sit ups, and I went to my boxing class.
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Sunday

Goal: Something/Spartans

Nutrition: Green smoothie: Spinach, banana, baby carrots, strawberries, banana, ginger and flaxseed oil. An egg& cheese croissant. A little granola.

Hair: Topknot

Outcome: I did my Spartans and sit ups. I hope to run or walk before the end of the day. I'll let you know.

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Write by: Unknown - Wednesday, September 11, 2013