How To Avoid Belly Bloat And Other Tips

If you are a fan of this blog then you might remember that last summer I lost 18 pounds in 8 weeks on the Dukan Diet. I learned SO much about health and nutrition, reading the book The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever. It helped me learn what foods would help me lose weight and keep the weight off and which foods I should avoid all together.

I have done a pretty remarkable job (*pats self on back*) at staying around or under my target weight all winter, even though I did gain about 5 pounds over the holiday season… I’m still thinking about getting “bikini perfect” soon though because Lord knows I wouldn’t want to bare-all right now! Good gracious…

Did you know there are “good for you” foods that can actually make you look and feel fat?

Franci Cohan - NutritionistWe are excited to share with you these tips and tricks on how to avoid belly bloat from certified nutritionist Franci Cohen suggests these meals that will not give you a bulging belly.

For a girl’s night out: Don’t be afraid to have a large meal beforehand (large meaning more than just a PB&J). If you are planning for an active night, whether dancing, bowling or party hopping, you will need the fuel. Franci Cohen has created the perfect meal for this situation:

  • 1 grilled chicken breast (approx 4 oz)
  • 1/2 cup cooked brown rice and lentils
  • 1 cup steamed string beans

This combo will fill you up without weighing you down, and will give you the energy you need to dance the night away!
 
For a dinner- date: You’re wearing a stunning new BCBG dress that already had to be zipped up by your roommate. When you’re at the restaurant with your guy refrain from ordering a salad to make it look like you’re being healthy. All the veggies in the salad will actually cause your stomach to bloat more. Franci advises that a fish dish with one side of grilled veggies is the way to go! “Wild Salmon is jam-packed with heart healthy vitamins and omega 3 fatty acids. If Salmon is not an option, mackerel, sea bass and lemon sole are all good options as well. As for the veggies, try to steer clear of cruciferous veggies (such as cauliflower, broccoli) that can cause bloating. Instead opt for grilled zucchini, asparagus, or carrots – which will keep your tummy tamed!”
 
For a day at the beach: It’s finally getting warm out and you can take that bathing suit out of hiding. If you’re going to the beach you need a healthy, energizing meal to get you through the morning but you don’t want it to show in your stomach.  You’re probably thinking that the easiest thing to eat before you head out is some Special K with skim milk. It’s low in calories after all, right? It doesn’t matter how low-cal it is, the dairy and multi-grains will expand in your intestines, causing your gut to stick out. Instead of cereal, Franci has an awesome recipe for oatmeal pancakes. Take 1/2 cup raw oats, 3 egg whites, 1/2 apple, and a dash of cinnamon and throw in a blender to create the pancake mix. This high fiber non-fat breakfast choice offers whole grain fiber plus additional fiber from the apple, and protein from the egg whites. It’s a great filling way to start the day, and will not create any abdominal gas or bloating, so you can go bikini-bare with ease!

For an afternoon luncheon: Eating a well-balanced lunch is essential for boosting energy and productivity; giving you power over that mid-day slump and keeping your metabolism active.  A lot of times people want to skip lunch in hopes of losing weight and grab an energy drink to keep them going. This is so bad! The carbonation from an energy drink will make you more bloated then a light lunch. Franci says, “For a mid-day luncheon, your best bet is a salad chock-full of fresh veggies and greens, and topped with a piece of grilled fish, low-fat tuna salad, or fresh turkey breast slices. Throw a few walnuts or almonds on top and dress with a low fat/low sugar dressing, to finish off your delicious salad creation!”

For traveling days: These days airports are getting bigger and so are the food courts. It’s tempting to give in to the convenience of fast travel food, but the combination of a high-sodium smorgasbord and air travel equals a very bloated body from head to toe. You absolutely must resist because there are better options. Eat before you leave for the airport.  Franci suggests packing your carry-on with fruits, veggies, and granola bars. Believe it or not these are available at kiosks. Also, avoid the beverage service on board. Stick to water, you will have a happier flight and feel revived upon arriving at your destination!

Above Tips From: Franci Cohen, Personal trainer, Certified Nutritionist & Exercise Physiologist

 

If you want to lose weight and have a healthier lifestyle, I personally recommend trying The Dukan Diet. (See: The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever) The high protein/low fat diet may not appeal to everyone though. If you don’t think the Dukan Diet is right for you, please check out Slimmer: The New Mediterranean Way to Lose Weight by Harry Papas.

About “Slimmer”…

Join the hundreds of thousands who are eating well and getting slimmer with the new Mediterranean diet book. Featuring delicious, fat-burning, easy-to-make Mediterranean diet recipes, a simple plan, and the psychological tools to stay slimmer, this international bestselling diet sensation takes the incredible flavors of the Mediterranean and adds new fat-burning ingredients that get amazing results.

Harry Papas, a certified dietitian in Greece, lost over 100 pounds by creating a revolutionary nutrition plan: a delicious, fat-burning Mediterranean diet coupled with the self-awareness he needed to combat the triggers that contributed to his weight gain.

You can learn more about the book on Amazon.com.


OUR LIBRARY

I have an enormous library full of excellent cook books and health books. Here are a few that I’m reading right now and would recommend that you check out if you are trying to live a healthy lifestyle and/or trying to lose weight…




 

Reader Question: Dukan Diet while Breastfeeding

I got an email a few weeks ago from a reader that just had TWINS who is dying to get back into shape. She had an emergency c-section and has been absolutely exhausted learning how to navigate the world of mothering twin babies. She’s ready to start working on losing the baby weight though and asked our advice about the safety of doing The Dukan Diet while breastfeeding and nursing.

Singer Jennifer Lopez and model Giselle Bundchen are reported to have lost all of their post-pregnancy pounds on The Dukan Diet so we know you can do it too!

dukan diet while nursing

Photo Source: eldia.com.bo

However much weight you have put on during your pregnancy, the first thing you have to understand is that YOU CAN LOSE THE WEIGHT! I know it probably seems like an impossible feat, but I know you can do it. I can tell you honestly that it took me almost 2 years after the birth of my second child before I was sick and tired of the extra 35+ pounds I was carrying around and decided to finally do something about it. I kept telling myself that it would be too hard, that it was too much work, but it’s a LIE we tell ourselves when we are afraid of failure. You CAN do this!

I waited till I was almost finished nursing my son before I started The Dukan Diet, but you don’t have to. My son was weaning himself and we were only night-time comfort nursing so I was not concerned about the diet affecting the quality of my milk. He really didn’t need it anymore! (Note: We successfully nursed for 25 months.)

It is not advised to follow a super strict diet while nursing because it will affect the newborn baby’s nutrition. If you are nursing and your baby is less than 3 months old, start dieting slowly and carefully to make sure you do not decrease your milk supply. We put the utmost importance on baby’s nutrition!

Eat as if you were simply managing your weight during a normal pregnancy. Think of it more as “Eating Healthy” instead of dieting. If you have the book “The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever” skip to page 134 for a brief outline of dieting while nursing or breastfeeding.

The book recommends that you follow the Consolidation Phase with the following adjustments…

  • Have 2 portions of fruit per day instead of 1.
  • Using 1 percent fat milk and milk products instead of nonfat ones.
  • Skip protein Thursdays

If you don’t have the book, here is a general idea of what your menu should look like:

dukan diet for nursing mothers

Click here to download the PDF printable version of the Dukan Diet Guide for Nursing Mothers

When you are finished breastfeeding, if you still have more than 10 lbs to lose, just start The Dukan Diet at Phase 1 and follow it to a T until you reach your goal weight.

Keep in mind, that you might not want to aim for a goal weight of exactly what you weighed before having children. Dukan says the average weight increase is about 2 pounds for every 10 years on your age, above 20 years old. Plus add 4 1/2 pounds for EACH child. So a woman who weighs 110 pounds at age 20, should weigh around 120 at age 25 including the 9 pounds she gained from two pregnancies. (Source: The Dukan Diet Book)

Disclaimer: I do not claim to be a doctor or a nutritionist! I am a fashion writer! Consult your doctor, midwife or nutritionist if you have any questions or concerns!

Reader Mindy B. Lost 49lbs on The Dukan Diet!

As you know, I lost 18 pounds in 8 weeks on the Dukan Diet. I have been easily maintaining my new weight through the 4th and final phase of The Dukan Diet. I feel like I have a whole new lease on life!


Side by side comparison of June 18th at 128 pounds till August 11th at 110 pounds.

Upon reading about my success, it encouraged a lot of other women to try The Dukan Diet, which absolutely thrills me. I am so glad to be an inspiration to women and help them on their quest to happiness and health.

One of our winner’s of the Dukan Diet Prize Packs Giveaway wanted to share her story of weight loss with you lovely ladies as another example of how GREAT the Dukan Diet works!

Mindy says:

I started following the Dukan Diet on August 13, 2012. As of today, my total loss is 49 lbs!!!!

The diet is so easy to follow and I am never hungry. My standard breakfast of choice is non-fat Greek Yogurt with 1 tablespoon of Goji Berries and 1-2 tablespoons of oat bran. I keep the berries and oat bran at my desk at work, and bring the yogurt, which I purchase in bulk on sale, from home. When I have to eat lunch on the run, I feast on a package of smoked salmon. I frequently have a grilled salmon fillet that I get fresh from the counter at Whole Foods. When I am having a celebration with my family, I bring non-fat Ricotta cheese for my dessert. The only measuring or limits are really the oat bran and Goji Berries. After the first week, I was not even missing bread or sugar.

The biggest trick is to make sure you are never hungry. Keep snacks at work that you can turn to in order to avoid temptation. Eat as much as you need to of the permissible foods to prevent hunger. Always keep a variety of permissible proteins and veggies on hand. Drink the water, and know that there will be days where there are fluctuations in the wrong direction that are likely related to a need for more fiber. Just keep following the diet and drink more water and do not miss the oat bran, and you will get past it.

The products are quite helpful but not at all required. I make a sort of turkey chili with ground turkey, crushed tomato, coriander and cumin, and the Shirataki noodles. I served it to a friend who is not on Dukan, and she love it!

This diet has been so easy to follow and so easy to stay faithful to, and the results speak for themselves. In addition to the weight loss, my overall health has improved, and suggestions of one of my doctors to eliminate fried and fatty or greasy foods was already being addressed.

I highly recommend Dukan to anyone who is serious about losing weight in a healthy manner.

Thank you so much to Mindy for sharing her on-going success story with us! I hope this inspires you to reach your weight loss goals! I encourage you to purchase the book The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever and give it a try!


Mindy gave us permission to share her success story with our readers.

Slim & Sage Portion-Control Plates

Form meets function with Slim & Sage Portion-Control Plates make eating healthy feel effortless, discreet and above all, luxurious with fashionable design and credible science!

Research from Stanford, Harvard, the Mayo Clinic, and the American College of Cardiology helped design Slim & Sage’s new line of porcelain portion-control plates ($99 for a set of four) that helps you control portions and reduce caloric intake.

Use one-quarter of the plate for a lean protein, another quarter for a whole grain and the remaining half for vegetables. These plates would work excellently for anyone in the consolidation or stabilization phases of The Dukan Diet.

slim and sage portion control plates

These gorgeous plates are smaller than your average dinner plate measuring just 9 inches in diameter rather than the usual 12 inches. Scientific research has shown that smaller plates actually cause people to eat less while still feeling satiated at the end of the meal.

I love the mandala-inspired pattern is reminiscent of Tory Burch and make for a very fashionable dinner table. Available in ruby red and cobalt blue, these divine dishes are discreetly designed to help reduce calorie intake and encourage healthy eating habits.

Not only are these plates gorgeous and diet-friendly, but they are TOUGH. Slim & Sage was nice enough to send me a single plate to photograph and review. It was shipped all alone, in a large bubble envelope. Absolutely amazing to me that the plate made it here in one piece! These plates are definitely tough stuff. Also, they are Microwave and Dishwasher safe but doesn’t actually have that printed on the bottoms of the plates.

If you made your New Year’s Resolution to Lose Weight then these gorgeous plates could certainly help your efforts while making your dining room to die for.

In addition to their usefulness and clever design, I was pleased to learn that Slim & Sage donates 2% of their profits to childhood obesity research. How fitting!

I received the item mentioned above in exchange for an honest review.  All opinions are my own and I did not receive compensation for this post. 

How To Get Back In Shape After Holidays Binging

Scared about the number you saw on the scale this morning?? Wondering how to get back into shape after the holidays? All that binging on cakes, cookies and pies left you feeling a little rounder than usual? Hoping you can get back on track after blowing your diet? We’ve got some QUICK AND EASY ways to get back in shape after the holidays!

Now, if you aren’t already making an effort to stay in shape and you aren’t on a diet OR exercising, then these tips and tricks below probably won’t do much for you. However, if you normally try to stay in shape, get exercise and are overall concerned about your health, then these quick and easy tricks will help you get back on track faster than usual!

1. Anti Cellulite Shorts

One of the fastest ways to drop weight (if you are already getting a little exercise and watching what you eat) is Anti Cellulite Shorts. How do they work? They help to increase your body’s core temperature which makes you sweat and rid excess water retention. It also helps to increase the rate at which you burn calories, making your exercise routine more effective.

I have personally tried and can recommend Delfin Spa Bio Ceramic Anti Cellulite Shorts which retail for around $39.99 and come in sizes Extra Small to Extra Large. They can be purchased on Amazon.com for $39.99, Drugstore.com for $35.09 or Delfinspa.com for $39.99.

Bio Ceramic Anti-Cellulite Shorts Make Inches Disappear, quite literally. It says to wear them for 2 weeks to lose up to 2 pant sizes. I was super excited to find that I lost a whole pants after just THREE DAYS of wearing the Zaggora Hot Pants.

Zaggora Hot Pants are very similar to the Delfin Spa Shorts. Zaggora has a wide range of products from Short HotPants to Long HotPants and prices starting around $72.

Read more about Zaggora Pants >>

Read more about Delfin Spa Pants >>


2. Slimming Tea

Holiday over eating can really get your digestive system out of whack… If you only gained a few pounds over the holiday season, you might really benefit from just “eliminating some toxins” from your system with something like Dukan Diet Slimming Tea. (You may experience more frequent bowel movements for the first couple of days after having used Dukan Diet Slimming Tea. This is simply an indication that the tea is eliminating “toxins” from the digestive system.) In another words, you’ll lose a few pounds! ;-)

Slimming Tea can be purchased on ShopDukanDiet.com for $8.99 a box of 30 bags. Use my email address (dukan [at] sarahjean [dot] org) as your “referral” when signing up to receive a $10.00 coupon to use on your first order!


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Make Your New Year’s Resolution To Lose Weight!

The number one New Year’s Resolution is to lose weight. Almost everyone wants to lose weight. I bet you think it’s too much work though… You’ve tried to lose weight before, but failed. Or you lost a little bit of weight and then put it back on again. It can be so discouraging, you might have given up hope of being able to get in shape, at all.

Well, don’t lose all hope yet! You haven’t tried The Dukan Diet.

After having 2 kids, I was wearing size 12 jeans. I lost hope of ever being able to fit back into size 6 jeans, nevermind my pre-marriage size 0/2 jeans. It seemed impossible. When I was asked to “review” The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever book, I was skeptical… and not very excited.

My best friend Jaclyn came to visit me and saw the book on my kitchen counter and asked what it was. I said, “Oh I have to review it on The Fashionable Housewife… I haven’t even cracked it open yet. I’m not excited about trying yet another diet…” Knowing how unhappy I was and how much I really wanted to lose weight, she grabbed the book and started reading the first chapter to me, out-loud, while I prepared dinner for us. By the time she finished reading it, I have to admit… I was kinda excited to try The Dukan Diet.

It didn’t sound too bad… it’s actually sounded like it might not totally suck to be on the diet… it sounded like something I might actually be able to do…

Two days later, I started the diet. After just 8 weeks, I had lost 18 pounds! I have lost a total of 23 pounds since I started the diet and I have been maintaining my new (kinda fabulous) weight for a little over 2 months now. I feel like I have a whole new lease on life!

This diet did NOT suck at all. It required self control and will power, but if I had the patience and determination to stick to this diet, then you will too. Once you see the amazing results in the first week, it will give you ALL the will power you need to power through the rest of the diet and reach your weight loss goals.

This diet was definitely made a lot easier with the convenience of Dukan Food Products. You don’t need their products to reach your weight loss goals, but I’ll tell ya, it made things a lot easier and probably go a lot faster too. There are certain requirements in the diet like 2 TBSP of oat bran every day. Products like the Organic Oat Bran and the absolutely delicious Oat Bran Bars made that easy.

Things like the Slimming Tea and WHOOSH – Herbal Diuretic definitely helped speed things up when I was losing weight and I still use both to help me maintain my weight (especially after holidays or parties!).

They just added a couple new products to their online store I can’t wait to try like Cellulite Control – an all-natural herbal formula that supports healthy connective tissue, promoting the appearance of firmer skin. Overall I have been very happy with all the food and supplements I have tried from Dukan Diet. I would recommend them all!

Check out www.shopdukandiet.com for more information.

Day 2 – Dukan Diet Prize Pack Giveaway (Priceless!)

On the second day of Christmas my true love gave to me…


The Key To Weight Loss Success!
A Dukan Diet Prize Pack

I lost 18 pounds in 8 weeks on the Dukan Diet
and now you can too!


Pictured: Yummie Tummie Mid-rise Skinny Leg Jeans in sz 28

We teamed up with our beloved Dukan to offer our readers a chance to win ONE of THREE Dukan Diet Prize Packs (pictured above)!!

Each bag retails for $55+ dollars and includes the following items:

THREE winners will be chosen to each receive one of these Prize Packs. Each prize pack is valued at $55+ and includes the bestselling Dukan Diet book. To find out your True Weight and read more about Dukan’s personalized coaching program, visit www.dukandiet.com

a Rafflecopter giveaway

DukanDiet.com will handle prize fulfillment after a winner is chosen. Please leave a valid email address when entering so we can contact you if you win. Please be sure to check your email inbox and spam folder on December 29th and/or come back to this page and check the rafflecopter widget to see if you’ve won. If the winner does not respond within 3 days, we will pick a new winner.