If you’d like to blast off some of that tummy fat while losing weight here are some great foods that are incredibly affordable.

1. Blueberries: Eating blueberries may decrease abdominal fat according to recent research. Studies suggests that eating blueberries may benefit the heart due to its ability to decrease belly fat, lower triglycerides and cholesterol levels, and reduce blood sugar levels.  These health benefits are attributed to the high levels of phytochemicals, naturally occurring antioxidants called anthocyanins present in darkly pigmented fruits and vegetables. In studies, the results were even better when the diet was low in fat. So hit that farmer’s market, or a u-pick if blueberries are grown locally, and pick up some of these delicious berries to add to cereal, smoothies, or mixed with other berries for a colorful compote. Summer is the perfect season to add blueberries to your daily eating plan,
2. Black beans: Legumes in general are great sources of protein, fiber, and antioxidants, while being low fat. and extremely healthy. They are also rated low on the glycemic index. The fiber in a can of black beans is 25 grams, more than half of what is recommended daily. So put them on your salad, use them as a side, or make them a main ingredient in a vegetarian entre, but find a way to incorporate them daily into your meal plan. I recommend eating a can a day and at under $2.00 a can, that’s a bargain food.
3. Eggs for breakfast: Breakfast is the most important meal of the day. A recent study published last year in the International Journal of Obesity showed that compared to a bagel meal of equal calories, those who ate 2 eggs for breakfast lost 65% more weight, had 61% greater reduction in BMI, and had a higher level of energy. Your body needs protein after fasting through the night. Eggs cost an average of $1.93 per dozen (or $0.16 per egg), making them one of the best bargains among high-quality protein foods. I recommend range free and organic, which may put the cost up a bit, but is well worth it.
4. Apples: Enjoying a fiber-packed apple 30 minutes or so before a meal will reduce your appetite and nourish you with antioxidants, Vitamin C, and pectins, a type of soluble fiber that draws cholesterol out of the blood and binds to carbohydrates to help maintain healthy blood sugar levels. Apples are low in calories, high in fiber, low in sodium and a perfect addition to your weight loss program. Tip: Be sure to wash your apples thoroughly as the wax used to coat supermarket apples seals in the pesticides on the apple skin. When in season, I recommend buying from local orchards.
5. Green tea: It’s not exactly a food, but adding 4-5 cups of green tea to your daily routine will help enhance your metabolism and burn extra calories…about 80 a day according to researchers . Some of the fat burning benefit of green tea comes from the caffeine that naturally occurs, but thermogenesis in green tea mostly occurs from epigallocatechin gallate or EGCG, a potent antioxidant that has other health benefits, as well. Themogenesis, in simple terms, is the heat generated when the body burns fat for energy. It was found that the combination of caffeine and EGCG together worked synergistically to produce better results than either did alone.

Of course, you’re going to get the best benefits in losing body fat, especially the visceral fat around the belly, if you combine healthy eating with effective daily activity, and lifestyle choices that reduce stress, and promote mental well-being. But making a few wise changes by adding these 5 foods to your diet could put you on the path to losing your abdominal fat.

I’m going to be posting some reviews of popular diet programs that, over the years, have proven to work effectively, but here are a few tips that will help you make some sensible choices for a lean and healthy lifestyle.

1. Eat with Purpose. You’ve probably heard the saying “Eat to live, don’t live to eat”. Take that another step further and eat based on what you are actively doing. A person who is in training will eat differently than a person who is sedentary. If you’re working out with weights, trying to lose weight, maintaining weight, or gaining fitness, you’re nutrition needs will change accordingly. You may even have differing nutrition requirements from day to day or in seasons of your life.
2. Eat Foods in Their Natural State. Whole, unprocessed food, with no additives and preservatives is the smart way to eat. Find local, “in season” produce when you can to avoid the sprays, chemicals and green picking that makes food devoid of nutritional benefits. Besides being healthier, it’s a great way to go green and support your local farmers. Shop the outer limits of the store and learn to read labels. If you do eat processed, look for foods that have higher levels of fiber and whole grains and avoid things that end in “ose”, which is a sign of added sugar, and transfats.
3. Eat Less More Often. Studies are showing it’s beneficial to eat 5-6 small balanced meals or snacks daily instead of large meals 2-3 times a day. Smaller servings keep your blood sugar more stable, provide a steady source of fuel for the body and regulate the metabolism. Just make sure you aren’t snacking on junk food that is high in fats, sugar, and calories.
4. Avoid the Following:

• high fructose corn syrup
• soda
• excessive alcohol
• transfats
• artificial sweeteners.

5.   Stay the Course. Probably the #1 reason most dieters fail is they quit before they get the results they desire. If something isn’t working for you, try something else. Every body is different in its nutritional needs and response to dieting.  If you reach a plateau, change it up or step it up. Get a buddy that will hold you accountable or maybe even partner with you to lose weight. Create a strong why from the start for losing weight, and journal your progress so you don’t get discouraged and can assess what’s really working for you.

Remember, fat loss takes effort and time. Educate yourself on  eating healthy. Be willing to try new and different things using the 5 simple tips above to see what works best for your body type and lifestyle. That way you can replace the confusion with confidence that you’ll reach your goal.

Okay, sugar is natural, so why is it so bad for you? In a nut shell, sugar contains glucose, a simple carbohydrate which provides our bodies with energy like the fuel in our cars. However, with the high glycemic index (GI) rating of 65+, refined sugar readily triggers an insulin response resulting in a message from your brain to store excess fat and stop fat burn. The key to fat burn and weight loss is to eat more complex carbs that have a lower GI and take the body longer to break down, thereby lowering the insulin response. I’ll write more on that in another post so stay tuned…

So, what should you be using if you’re a diabetic or trying to lose weight and lower your calories? Here are some of the products growing in popularity and my review of each.

What is Xylitol?

Pure xylitol is a white crystalline powder that looks and tastes like sugar. It is considered to be a carbohydrate and is naturally found in foods like berries, mushrooms, fruit, and some vegetables. It is harvested from the bark of the birch tree for commercial application and, because xylitol is slowly absorbed and only partially utilized, a reduced calorie claim is allowed. This is not a “free” food, so use moderately.

Xylitol has been used for years in foods, especially in the diets of diabetics. Xylitol is a sugar alcohol that is antibacterial, and dentists recommend chewing gums that use xylitol because of the protection to teeth and gums. Now nasal sprays are being sold for the same antibacterial benefits. In over 25 years of clinical studies it has been shown to be safe and effective as a low glycemic sweetener that has other health benefits.

I give it a thumbs up.

***Warnings have been issued regarding xylitol and dogs. It has been shown to be toxic by triggering an insulin surge that produces a marked drop in blood sugar and, at higher doses, liver damage. Keep chewing gum and candy containing xylitol away from your dog and if they ingest it, take them to a vet immediately.

What is Agave Nectar?

Agave syrup, agave nectar, agave crystals, and various products sweetened with agave seem to be flooding the market. Its sweetness comes primarily from a complex form of fructose called inulin and it contains lower levels of glucose, so it does show up lower on the glycemic index at approximately 30.

It comes from the same family of plants used to make tequila and has been used for years in the Mexican culture as both a food and folk remedy.  Modern medical study has confirmed its anti-bacterial benefits topically and internally.

It should be used moderately as a sugar substitute. Agave Nectar does have calories and carbohydrates and should not be considered a “free” food for unlimited consumption for those who are diabetic or desiring to lose weight. I encourage buying organic, as well.

Because it is about 40% sweeter than granulated or brown sugar and is in liquid form, adjustments will have to be made when substituting in recipes.

***Warning: Some recent studies are raising some concern about a sugar called fructose, specifically high fructose corn syrup. In fact, people in a study who consumed a fructose sweetened breakfast drink produced double the body fat in a subsequent 4-hour period, compared with the people who had a glucose sweetened breakfast beverage.

Because of this, I give neither a thumbs up nor thumbs down and believe we need more research to prove its effectiveness as a sugar replacement.

What is LoGICane?

The world’s first all-natural low glycemic index (GI) cane sugar, LoGiCane, has been developed in North Queensland and is now on supermarket shelves in Australia and is expected to be released soon in the US.

LoGiCane is just like sugar in function but with the added benefit of naturally occurring antioxidants and no chemical additives, artificial colors or preservatives. The phytochemicals that are processed out of refined sugar have been retained and become the element that lowers the Glycemic Index to 50, which is the lower end of moderate. It can be used in exactly the same way as sugar.

Again, because this still contains carbohydrates and calories, use in moderation. I give it a thumbs up for being more nutritious and lower GI.

What is Sweet Fiber?

Sweet Fiber is the only 0 calorie sweetener that contains fiber and is a sweetener that is great for losing weight

If you are looking for resources for sweetening foods and drinks, try Sweet Fiber. It’s a calorie reducer, a great source of soluble fiber, feeds the good bacteria in your colon, helps you feel fuller, traps cholesterol and fats in the stomach and small intestine, and slows the absorption of sugar.

The fiber in Sweet Fiber is inulin, an all-natural vegetable fiber found in many plants and vegetables. The 100% natural inulin in Sweet Fiber is extracted with hot water from chicory roots. The sweetness comes from monk fruit, which has been used for centuries as a sweet curative.

I give this product a thumbs up.

What is Stevia

Stevia is an herb grown in subtropical and tropical areas of South and Central America and is also known as sweet leaf. It is not designated in the US as a sugar substitute, but rather has the label of a dietary supplement. It has literally been in limbo with regulatory agencies for years. But, it appears it is gaining some ground with with recent studies showing it to be safe and major cola makers starting to produce drinks with stevia added.

It does have an extreme sweetness, almost 300 times that of sugar, and shows no negligible spike in blood glucose, so can be used by people looking for a no calorie, no carbohydrate solution for naturally sweetening drinks and food. The down side is a licorice aftertaste that some find unpalatable.

With the recent studies backing them, companies in the US are aggressively marketing stevia so consumers can be more aware of it. It is used widely in Japan and other countries as a sweetener and now is being farmed in multiple countries around the world.

I give it a thumbs up.

What are Artificial Sweeteners?

0 calorie artificial sweeteners, also called sugar substitutes, are chemically created substances that are used instead of table sugar to sweeten foods and beverages. There are strong warnings by many in the health industry, especially those in natural health, against using these sweeteners.

They are regulated by the FDA and there have been a number of studies done to determine if there is a link to various forms of cancer from the use of several artificial sweeteners. Some actually carry a warning on the label, and even though there is no definitive proof of being carcinogenic, “no calorie” is just not worth the risk when there are other safer, more natural alternatives.

I give all of these sweeteners a strong thumbs down.

It takes a lot of discipline to remove sugar completely from our diet, and most people simply enjoy the sweet flavor too much to do it. Because I believe strict diets don’t work long term, and a person needs to find a lasting, healthy, and sensible eating plan that they will enjoy, I recommend trying some of these products as a way to lower the calories and glycemic index in the foods they choose to eat.

What are you doing to avoid or lower the amount of sugar in your everyday eating?  Do you have any suggestions for the blog readers? Please comment!

It’s probably been a part of your diet all your life. It’s found in everyday foods like potatoes, grains, and legumes, but recent studies show an increase in resistance when these foods are eaten cooled.

How does it work? Well, to start these foods bypass the stomach and resist digestion in the small intestine, thereby helping to prevent the uptake of starch into the bloodstream. The claim is that it does wonders to control blood sugar levels, which in turn, helps to prevent the storage of fat into cells. However, in many of the foods only about 5% of the starch is resistant, so you have to be careful about this claim.

These foods also contain high levels of fiber that fill you up and reduce the appetite. In fact, animal studies have shown that resistant starches actually trigger a hormone response to shut off hunger. It appears that you don’t get those benefits from eating other sources of fiber.

Last, but certainly not least, the claim is that resistant starches have been shown to up the body’s ability to burn calories. Because these starches don’t digest completely in the small intestine, they end up fermenting in the large intestine, which releases fatty acids that prevent the body from burning carbohydrates for fuel. Without carbohydrates for fuel, the liver begins burning both stored fat and recently consumed fat for energy.

Since not all the starch in these foods is resistant, what about the potential 95% of starch that isn’t? Well, now is the time to issue a bit of a warning. We can’t always believe everything researchers claim. Research can be skewed, based on the funding and agenda of those doing the research. Always do your own due diligence in determining the course you will take to lose weight. The one thing proven to work for the long term is a healthy balance of lean protein, low glycemic carbohydrates, and healthy fats, mixed with controlled eating and consistent exercise.

Some of the foods researched, like potatoes and white rice, have been avoided by those desiring to lose weight because they tend to raise blood sugar when eaten cooked. The research on glycemic indexing and glyemic loading has been in place for years and appears to be sound. Rather than look at these foods as the basis for adding more carbohydrates to your diet, you might want to look at what percentage of the resistant starches each recommended food has, and make your food choices based on those that will resist the most and benefit you in other ways, as well.

Before you jump up and bake a potato, let me suggest to you some of the best ways to add resistant starch to your daily diet.

• First, eating it cooled is important. It is the cooled starches that have been shown to be most resistant.
• It’s always important to maintain the proper balance of lean protein, carbohydrates, and healthy fat each time you eat. Simply replacing some of the other starches with resistant starches may be okay, but adding them to what you already eat does nothing more than raise your caloric intake and probably your glucose levels, too, which I guarantee will cause weight gain, not weight loss.
• Of all the resistant starches recommend by researchers, legumes have the most resistant starches that actually reach the colon. Legumes are also among the highest in fiber and contain a high level of protein, making them a great source of all three nutrients. Make beans, lentils and peas part of your balanced diet for weight loss.
• If you’re going to bake, do it with a resistant starch powder made from corn called Hi-maize. It can replace ¼ of the traditional flour you would use in a recipe. You might want to look for products that have been fortified with Hi-maize, as well. Not only will you be getting higher levels of resistant starches, and more fiber in your diet, Hi-maize has less calories, too.

In the quest to determine causes and find solutions to obesity, researchers will come up with many theories and studies that will certainly create more confusion about what to eat and not to eat. You will always find conflicting views on just about everything, including resistant starch.

Dieters, in their desperation to get results, will follow just about anything that comes along with the hopes that it will work. Be smart, create a realistic plan that is balanced and can be adhered to over time, and stick to what you know works for you. That may require mixing things up a bit, trying new things, and testing your results.

Remember, the proven way to getting and staying lean and fabulous for life is to eat the right kind of foods in the proper amounts and increase your amount and variety of activity. There is a lot that can be added to that, but it’s a great place to start!