Flat Belly Series Part 1

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With summer just around the corner we are all looking for ways to flatten our stomachs! Or get that beautiful 6 pack. But how do we do that and what causes our belly gains? In this series I am going to break it down and show you how to get that beautiful flat belly we all strive for.

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Flat Belly Series!
 I’m really excited to share all this information and hope you are too!
What comes to mind when you think of a flat belly? How do you think you achieve a flat stomach? When thinking of a flat belly you probably don’t think about your digestion. Most people don’t. Understanding the importance of having a good digestive system for a flat belly, is key!
Part 1 Digestion!
So how can we help our digestion?
Tips for better digestion:
Stay Hydrated
There’s almost nothing better for your digestive system and your overall health than water. Drinking too little water slows down your digestive system. Drink plenty of water and other fluids, especially after you exercise. You’ll know when you’re getting enough water when your pee is clear all day long. I recommend drinking 1/2 your body weight in ounces every day!
Move It
Physical activity actually speeds up your digestion, increases blood flow to all your organs, and stimulates muscles in the GI tract, helping your organs work more efficiently.
Exercise is also important on many levels, and it certainly help with digestion as well. The mixture of movement and gravity helps food travel through the digestive system and frequent low-level activity like walking is an excellent aid to digestion (and much more!).
The sedentary modern lifestyle of sitting all day puts a kink in the digestive process and makes normal digestion more difficult. Easy fix?  Go for a nice 30 minute leisurely walk each day! Bonus points if you do it as a family or with your significant other and get some quality time too! We love to go on family walks and hikes!
Eat More Fiber
Make fiber a regular part of every day. Fiber from whole fibrous foods such as broccoli, sweet potatoes, green leafy vegetables, carrots and other root vegetables, fruits with an edible peel (like apples and pears), berries, seeds, and nuts. These fibrous foods help slow down digestion and absorption so the glucose in food enters your bloodstream more slowly, keeping your blood sugar at a more even level. It is recommended to eat 25 grams of fiber each day.

Start Consuming Bone Broth

Bone broth is an incredibly nutrient dense food and it is also very inexpensive to make. Did you see my insta story or Snapchat about making bone broth a couple days ago? Broth is packed with minerals, gut-soothing gelatin and amino acids proline and glycine. Broth’s natural gelatin content helps sooth the digestive track and improve nutrient absorption. . Look for low sodium, organic bone broth.
Optimize Magnesium
Magnesium helps our digestive health! Magnesium is the eighth most abundant mineral on earth, and the third most abundant in seawater. More importantly, it is the fourth most abundant mineral in the human body and it is necessary in over 300 reactions within the body.
Magnesium isn’t just abundant in the body, but vitally important too.
Consuming foods high in magnesium to boost your levels. Many people notice an immediate digestive difference. Taking magnesium and salt baths is another great (and relaxing) way to up magnesium levels.
My Favorite Magnesium Salt Bath Recipe
  • 1-2 cups of epsom salts
  • 1/2 cup Himalayan or Sea Salt
  • 10-15 drops of essential oil of choice (I love lavender)
  • I mix the salt and and then sprinkle with the essential oil.
  • The whole mixture gets added to a warm bath,
  • and I soak for at least 20 minutes, though 30 is preferable. =)
 (Men RDA 400 milligrams and Women RDA 310 milligrams a day)
  1. Spinach — 1 cup: 157 milligrams (40% DV)
  2. Chard — 1 cup: 154 milligrams (38% DV)
  3. Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
  4. Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
  5. Almonds — 1 ounce: 80 milligrams (20% DV)
  6. Black Beans — ½ cup: 60 milligrams (15% DV)
  7. Avocado — 1 medium: 58 milligrams  (15% DV)
  8. Figs — ½ cup: 50 milligrams (13% DV)
  9. Dark Chocolate — 1 square: 95 milligrams (24% DV)
  10. Banana — 1 medium: 32 milligrams (8% DV)
Other foods that are also high in magnesium include: salmon, coriander,
 cashews, goat cheese and artichokes.
The human gut is filled with bacteria, and this is vitally essential. Unfortunately, if the balance of beneficial and harmful bacteria in the gut gets tipped in the wrong direction, a lot of digestive disturbances can follow. Add in a high-quality probiotic has made a big difference in digestive health for us. Another great way to boost beneficial gut bacteria and improve digestive health is to consume fermented foods or drinks regularly. These are an excellent source of probiotics and enzymes and can help nutrient absorption. In combination with a good probiotic fermented foods and drinks can make a big difference in ease of digestion and avoiding bloating.
Here is a list of foods that are naturally filled with probiotics:
  • Yogurt (Yogurt is considered a superfood. When it’s sourced from grass-fed cows, then yogurt’s nutrition is maximized, supplying omega-3 fatty acids, whey protein, calcium, magnesium, potassium, vitamin D, vitamin K2, enzymes and probiotics.) Yay!!
  • Cheese (Swiss, Gouda, Parmesan, cheddar, and some cottage cheeses)
  • Sauerkraut
  • Kombucha (I love this stuff! Some can have a more vinegar taste just try a few brands.) My fav is made in Boulder, Colorado Rowdy Mermaid Kombucha Flower. You can check them out here:   http://www.rowdymermaid.com/#flavors/flavor-6-rowdy-belly            I have found it at Whole Foods, but Sprouts might carry it as well.
  •  Kefir
  • Fermented Vegetables
  •  High-fiber foods like vegetables and sprouted seeds.
  • Apple cider vinegar
 Eat More Fat!
Advice is often given to avoid fat and protein when constipated. Well that my friend is a big myth! Especially those who struggle with constipation can benefit from adding more fat (from good sources) to their diet. Fats we consume regularly are coconut oil, grass fed butter, avocado oil and olive oil. The fats we don’t consume ever?
  • Soybean Oil.
  • Canola Oil.
  • Corn Oil.
  • Vegetable oil.
  • Palm or palm kernel oil.
  • Hydrogenated Oil.
  • Sunflower Oil  
One way I have started to add more fat into my diet is adding it to my coffee. What yep! Sounds weird but there are some amazing benefits from adding grass fed butter or grass fed ghee to your coffee. (This is from a girl who used to like a little coffee in her creamer!) No more creamer for me! I just add grass fed butter and a few drops of stevia.
See image for some more wonderful benefit to grass fed butter!
I hope you have enjoyed Part 1 of this Flat Belly Series! Let me know if you have any questions.  And if you are wanting more help with your fitness goals I would love for you to join my online coaching program! Only $14.95 a month! If you sign up this week you get the Bikini Challenge FREE!!!  (A $34 Value!!)

Will you join us?

  • Monthly Fat Burning, Muscle Building Workouts
  • Healthy Recipes
  • Motivation and Support
  • Hormone Management
  • Boost Your Metabolism
  • Learn to eat Clean
  • One on One Personalized Direct Access to a Certified Fitness Trainer and Specialist in Nutrition
  • Live a Happy, Healthy & Strong Life
  • All of this for just $14.95 per month!!
Until Next time for Part 2! 
Your Friend and Trainer! 

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