There is more to "Rock Hard Abs" than aesthetics.

You may be thinking that doing a lot of sit ups will develop the type of abs you see in fitness magazines. But know this, no matter how many "crunches" you do, you will not be able to decrease the amount of fat on your waistline.

Several factors come into play when trying to decrease fat around your abdominal region.  One simple trick is to simply push yourself away from the table rather than over eat. But here we are going to focus on your core, the muscles that make up your core, and how to best train that region of your body. Having a strong core will allow you to:

• maintain good posture

• conduct everyday movements of reaching and bending more easily and safely

• to move with little or no pain

• sustain strong balance and stability

These are all solid reasons to work on and develop your core muscles, and as you can see, it's about far more than aesthetics. In fact, developing and maintaining a strong and functional core should be of interest to everyone -- not just body builders.

When you achieve a strong and balanced core, you also have a decreased risk of injury due to falls and most importantly, many other areas of your body will work better together.

Your lower back, hip flexors, pelvis, knees and even your feet will work harmoniously when your core is balanced and strong. Obviously this would be of great importance for everyone, regardless of your age. For the aging population a strong core will help you perform daily activities with greater ease and grace, and it will help with confidence.

A strong, balanced core is also integral for students in order to have good posture while carrying books, backpacks and playing sports, and is important for office workers sitting at the computer all day.  New mothers also benefit from keeping their core strong.  Before, during and after pregnancy.  You need strong core muscles to carry the baby on the inside and the outside of your body.  A strong and balanced core makes delivery much easier too. 

In essence, a strong core is directly related to having a pain free lower back. And it is a well-known fact that lower back pain can affect your overall health and well-being. Lower back pain can cause additional pain, from headaches all the way down to foot pain. So it is easy to see the importance of a strong, well balanced and well trained core.

My Nutrition Snack Bar Favorites

One of the questions I am often asked is, which energy bars are the best for snacks and can they be used as a meal replacement. I am not a fan of using snack bars as a meal replacement. Nothing can replace regular food. Most of the so called nutrition bars on the market are loaded with hidden sugars and extra carbs your body does not need. A large number of people rely on snack bars as a fast and quick meal not realizing that they are most likely eating more carbs and added sugars than a normal meal contains. If you are wondering why you're not loosing weight or perhaps even gaining, it could be because you're relying on snack bars too much. I recommend eating them only as a snack to ward off hunger or if there is nothing else to eat or as a recovery snack after a workout. I keep them handy to take on the road or if I know I am going to be away from a proper food source longer than three hours. Not all nutritional snack bars are created equal. Like I said most of them contain too much sugar and extra carbs. I have four favorites that I personally use and recommend. The types I prefer are labeled Gluten Free, Non GMO, Vegan, Dairy Free, no preservatives, no refined sugars, low glycemic, organic, no soy, live or raw food bar. I know, you are wondering what the heck is in the ingredients then, is there anything good? Well actually there is plenty of good stuff, like real food with a higher nutrient content than the average snack bar. The less items listed on the ingredient list the better. My four top picks for nutritional snack bars are Raw Revolution, LaraBar, Pure and Kind. These are usually found at Trader Joe's, Whole Foods, Henry's, Healthy Discounts and other health food stores. For example; Raw Revolution's 100% raw, organic live food bar only has five ingredients in their Cashew bar. These types of bars are generally lower in sodium, lower in fat, higher in protein, higher in fiber and do not use added processed or refined sugar. Your snack bar calories should not be much higher than 250 calories depending on what you are using them for. I like mine to be around 200 – 220 calories per bar. Always check the calories on the Nutrition Facts label of your bars and make sure the number of calories listed does not take you over your total recommended calories for the day.

MY PHILOSOPHY ON WEIGHT LOSS

Here are a handful of ideas you can implement into your daily eating now:

1. Whole, unprocessed organic foods, as close to their natural state as possible.

2. High nutrient density food choices instead of nutrient deficient processed foods.

3. Fruits and vegetables (lots of vegetables) as your main source of carbohydrates instead of so much reliance on grains as is so prominent in most people's diets these days.

4. Moderate amounts of high quality protein at each meal.

5. High fiber intake to help appetite control and glycemic control (maintaining more balanced blood sugar).

6. Don't neglect healthy fat intake from nuts, seeds, organic eggs, wild fish or fish oil, virgin coconut oil and olive oils, avocados, etc (helps appetite control and hormonal balance).

Once you grab on to the ideas listed above, everything else usually works itself out in your diet... you no longer crave sweets or junk food because your body finally has all of the nutrients it needs.

12 OF MY FAVORITE SUPER FOODS

FLAXSEEDS
Loaded with alpha-linolenic acid, an essential fatty acid that helps reduce inflammation, flaxseed has been used for centuries for medicinal and health reasons. Flaxseeds have terrific nutritional value, a great source of usable protein, tremendous fatty acids, and minerals like magnesium, potassium, and zinc. Additionally, they're a great source of fiber.

EGGS
The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients. Please eat the yolks! People think that if they avoid the yolks they won't have to worry about cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver. Eating a moderate amount of eggs will not likely be the cause of your high cholesterol.

POMEGRANATES
Pomegranates have up to three times the antioxidants of red wine and green tea, and the juice has been shown to reduce artery-clogging plaque, which in turn prevents heart disease and stroke. Research shows that long-term consumption of pomegranate juice may also help slow aging and protect against cancer. Always consume the juice in its purest form without added sugars.

APPLES
An apple a day really does help keep the doctor away! Apples are loaded with the powerful antioxidants quercetin and catechin, which protect cells from damage. That means a reduced risk of cancer and cardiovascular disease, especially if you eat the skin. Research shows that the apple peel contains five times more polyphenols than the flesh. Apples and their skins pack a lot of fiber too, about twice that of other common fruits, including peaches and grapes.

BLUEBERRIES
Antiaging superstars, blueberries are loaded with antioxidants, especially anthocyanins, which have been shown to improve vision and brain function. Studies show that eating blueberries slows impairment in motor coordination and memory that comes with aging. These little berries also reduce inflammation, which is  linked with virtually every chronic disease from Alzheimer's and Parkinson's, to diabetes and heart disease. Other studies show that blueberries have much greater anticancer activity than other fruits.

AVOCADOS
Sure they are higher in fat, but it is the good fat. (Refer to my blog on Good Fat and Bad Fat). Avocados contain healthful monounsaturated fat, which has been linked to a reduced risk of cancer, heart disease, and diabetes. Avocados aid in blood and tissue regeneration, stabilize blood sugar, and are excellent for heart disorders. They're loaded with fiber (11 to 17 grams per fruit) and are a good source of lutein, an antioxidant linked to eye and skin health.

ALMONDS
Almonds are loaded with fiber and monounsaturated fat, both of which have been shown to lower cholesterol. Once again, the good fat. According to the Food and Drug Administration, eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. And even though almonds are relatively high in fat and calories, studies show that eating almonds can actually help with weight loss (their protein, fiber, and monounsaturated fats provide the feeling of fullness, preventing overeating).

FISH AND FISH OIL
Eating fish helps cut the risk of heart disease, cancer, Alzheimer's, stroke, diabetes, and arthritis. The fatty varieties may also help alleviate depression. The American Heart Association recommends that adults eat at least two fish meals per week, especially wild salmon, herring, and sardines, because those varieties provide the most heart-healthy omega 3s. Avoid mercury-containing varieties like shark, swordfish, king mackerel and tilefish.

CABBAGE
In the vegetable world, the Brassica genus reigns supreme, and the cabbage is the most impressive. Brassica vegetables (including broccoli and bok choy) are highly regarded for their nutritional value. They provide high amounts of vitamin C and soluable fiber and contain multiple nutrients which have been shown to reduce the risk of cancer dramatically. Eating cabbage more than once a week can cut colon cancer odds by 60 percent. Cabbage is also great for the immune system, kills bacteria and viruses, and is a good blood purifier. If you go for the red variety, you'll also get a healthy dose of anthocyanins (the same pigment molecules that make blueberries blue), another powerful antioxidant with an anticancer punch.

MUSHROOMS
Used for centuries in Eastern medicine, mushrooms have powerful effects on the immune system, especially the maitake, shiitake, and reishi varieties. Mushrooms help prevent and treat cancer, viral diseases, high cholesterol, and high blood pressure. In fact, mushrooms are used in cancer treatment throughout Asia because of their ability to counteract the toxic effects of chemotherapy and radiation while simultaneously shrinking tumors. What's more, Japanese researchers have found that regularly eating shiitake mushrooms lowers blood cholesterol levels up to 45 percent.

GARLIC
Research shows that garlic lowers total cholesterol and triglyceride (blood fat) levels, helping prevent clogged arteries. Two to three cloves a day can cut odds of heart attacks in half for heart disease patients. Garlic also tops the National Cancer Institute's list of potential cancer-preventive foods. Whole baked garlic helps detoxify the body of heavy metals like mercury (from fish) and cadmium. Garlic also acts as an antibacterial, antiviral, blood purifier and boosts resistance to stress-induced colds and infections. Chew on a sprig of parsley to take care of garlic breath.

DARK CHOCOLATE
When it comes to chocolate, darker is better at least in terms of health. The benefits of chocolate come from flavonols and antioxidants, the same disease-fighting chemicals found in cranberries, apples, strawberries, and red wine. The caveat: Only real cacao contains flavonols, so look for chocolate that boasts a high percentage of cacao (60 percent or more). Dark chocolate also has fewer calories than other varieties, and when eaten in moderation, it lowers unhealthy LDL cholesterol and prevents plaque from building up in your arteries. That should make you chocolate lovers happy. Also check out my recipe for Gluten Free Vegan Chocolate Chip Cookies made with 63 percent cacao dark chocolate chips. They are super delicious!

HERE'S THE SKINNY ON THE GI

As promised in my last discussion, I am listing some foods that have a high GI and some that have a low GI so that you have a better understanding of why it is that some foods cause those cravings I spoke about earlier. First, let me give you a review of the meaning of the Glycemic Index.

It is a scientific rate on how quickly foods release their natural sugars into your bloodstream using a number called the Glycemic Index or GI. Foods with a low GI release their sugars slowly over a long period of time, which controls the quick return of hunger. When a lower GI food is consumed it acts as a constant source of energy, providing you natural sugars minute by minute. It will not let your blood sugar climb too high, therefore it cannot come crashing down, causing the prompt return of hunger and more snacking later in the day. If you are someone who has struggled with your weight most or all of your life or if diabetes runs in your family, these GI values will be something you will want to pay close attention to. To give you some perspective on number rating, any rating 69 or below is considered a low to medium GI food and any rating 70 and above is considered on the high side of medium to a very high GI food.

FRUITS
Apple (57)
Banana ripe (69)
Banana unripe (30)
½ Grapefruit (36)
1 cup grapes (62)
1 med. Mango (73)
1 med. Orange (69)
1 med. Peach (40)
1 med. Pear (53)
1 cup Pineapple (84)
1 cup Watermelon (103)
Strawberries (32)

LEGUMES
Baked Beans (vegetarian) (69)
Black beans (43)
Black-eyed peas (59)
Chickpeas (54)
Kidney beans (42)
Lentils (41)
Lima beans (46)
Navy beans (54)
Peas (56)
Pinto beans (64)
Soybeans (25)

VEGETABLES
Asparagus (0)
Broccoli (0)
Carrots (23)
Potato, baked (121)
Spinach (0)
Sweet potato (77)
Yam (73)

GRAIN PRODUCTS
1 plain bagel (103)
1 slice white bread (100)
1 slice rye bread (83)
1 slice pumpernickel (72)
1 cup Bulgar wheat (65)
1 cup Barley (37)
1 cup steamed brown rice (60)
1 cup white rice (85)
Oatmeal, instant (83)
Oatmeal, slower cook (55)
Air-popped Popcorn (79)
1 cup spaghetti, al dente (55)
1 cup Cereal, All-Bran (54)
1 cup Cereal, Cheerios (106)
1 cup Cereal, corn flakes (130)

SWEETS
1 oz. Jelly beans (114)
2 Life Savers (100)
1/2oz. Chocolate (70)
1 tbsp. Honey (104)
1 tsp. Sugar (95)
½ cup Ice Cream (90)

Remember that in some of my other posts I did say that the right combinations of some of these slow and fast carbs combined with proteins can do a lot to keep the fast carbs from spiking the blood sugar, therefore you do not have to be a slave to eating only low GI foods all of the time. You can enjoy most of your favorite foods when combined and portioned correctly.

GETTING OFF THE MERRY-GO-ROUND OF CRAVINGS

Food cravings, or seductions as I like to call them, usually come in cycles. Some hit every 24 hours, usually in the evenings, others like chocolate cravings hit on monthly hormonal cycles and there are even yearly craving cycles. It may surprise you to know that breaking these cycles has nothing to do with having enough will power to overcome them. Timing and biology have the largest roles in controlling daily binges.

Indulge me for a moment while I whip up a daily scenario of what I imagine a day in your life may be like if you are someone whose midsection has expanded over and beyond your belt. Okay, you get up in the morning to prepare to go to work. As usual you skip breakfast because you just don't have time and oh what the heck, I will save some calories anyway. You are in a hurry because you probably didn't get up early enough so you are rushing out the door to go sit in traffic for an hour or so. Then you finally get to the office where you are hit by the bagel tray and the candy machine. You grab one or two of those items and some coffee and get to work. Or you just get the coffee and wait until your late morning hunger craving starts and grab what is now an old dried out bagel and some M&Ms from your co-workers’ always full candy bowl on her desk or the candy machine. By the time all of this has taken place it has probably been a good 12 or more hours since your last real meal. Do you get where I am going with this yet? Stay with me. Next it’s time for lunch and you are famished so anything will do because your blood sugar is spiking all over the place. You’re now craving carbs and sugar and fat all at the same time. Your co-worker suggests going out to grab lunch and you say, “Yeah! Let's go to the burger or pizza place down the street,” where you binge or overeat on a cheeseburger with sauce cooked in grease and fried onion rings dripping with enough heavy oil to lube your car. Okay, now you’re back at work and ready to tackle the rest of the day. You start working and then suddenly you realize you’re trying very hard not to fall asleep face down on your desk. Do you feel like a yo-yo at the end of a string yet? Next, 3:30 or 4 o'clock rolls around and you’re having a craving and need something to get you through the rest of the day. Here we go again for another round. You quickly grab a handful of the ever-so-present M&M's on so-and-so’s desk and if that isn’t enough, you go to a vending machine, or to the kitchen for leftover cookies from an earlier staff meeting. With all of that your blood sugar is once again spiking. Insulin is desperately trying to get into the cells of your body in order to control all of the sugar that you slammed yourself with. Since it’s just too much it instead is sent into the bloodstream where it will eventually be stored as fat. When insulin is busy trying to get the sugar into the cells it slows down your body’s ability to burn fat. If your insulin is working efficiently, it quickly stores the sugar coming from whatever food you just ate, then quickly goes away so fat burning can resume. Okay, on with the rest of your day. You get home from work and now it’s time to have dinner but you decide you’re hungry again and want to snack before then. The merry-go-round you’ve been on all day has produced another craving. Typically people with this craving problem will go for cheese, chips or god forbid, some more candy. This snack almost fills them up but they go ahead and finish up dinner anyway. Before you know it, you’re craving something sweet again, so let's have some dessert! Later you want another snack that you know you don't really need and it happens the same way the next day and the next day and the next. Once these cravings arrive predictably every day, you find yourself planning your next binge. These habits are not cued by hunger but by time and your surroundings. These are learned behaviors and this type of merry-go-round schedule can be broken.
Whatever merry-go-round you are on you can get off it anytime you want to. Here are six key ideas you can start with:

1)  Be sure to make time to eat a healthy breakfast. Choose foods with a low Glycemic Index. This means how quickly foods release their natural sugars into the bloodstream using a number called the Glycemic Index or GI. These types of foods release their sugars slowly over a longer period of time, therefore you maintain an even amount of energy and you don't have spikes or crashes in your blood sugar during the day causing cravings. Eat an adequate amount of food especially early in the day (in my next discussion I will post a list of some of these foods and the GI numbers that coincide with them).

2)  Change the people and places in your life that tend to trigger your binges. If you are alone, arrange to be with someone or go to a lecture, library or take a walk or a run. If being at home triggers sitting on the couch, snacking and watching TV, then go somewhere else.

3)  Break your schedule. You need a new pattern, not just with food, but also with time. If you stay in the same schedule, your internal clock will wake up cravings right on schedule. You have to break out of your time of vulnerability.

4)  Get plenty of exercise. Run, walk, and go to the gym with a friend. Exercise lifts mood. After a good workout your body feels like you accomplished something important. You can feel the work your muscles have done, the air in your lunges, and the heat in your skin. You feel calmer and more resolved and you get a bit of an endorphin effect that dissolves depression and anxiety. You feel better than on sedentary days and you’re motivated to stick with healthier habits.

5)  Go to bed an hour earlier. Fatigue fuels cravings. Plenty of sleep insures muscle repair. If you are sedentary your sleep will be more restless.

6)  Don't seduce yourself by leaving little presents of the very foods you would like to get away from by having them lying around in your cupboards or in your desk drawer at work. That is a sign that you have not made up your mind for a real change.

As you can see the focus here is on time and the times you eat. If you plan for your time of vulnerability and break up the cues that lead to binging, you’re on your way to controlling the problem.

FLAT ABS VEGETARIAN STYLE

One of the most asked questions I get from my vegetarian clients is “since I don't eat meat what other protein sources can I eat to lose weight, build muscle and get flat abs”? OK here it is. First, if you want to flatten your abs let's start with these seven steps:

1. Water
Drop the sodas, lattes, sweetened juices and drink 60 to 120 ounces per day of water. Put a lemon or orange slice in it for flavor if you really need it, but water is important. Keep it at your desk; drink it in the car, at the gym, while shopping or wherever you’re at.

2.  Simple sugars
Cut them out! If you are having a craving, go with a small piece of dark chocolate. Not the whole bar! You still get some of the antioxidants in the dark chocolate and fulfill the craving at the same time.

3.  Portion Control
This is a question I get asked often as well. How much of or what size should each portion of food be? The best and easiest way to measure is with your own hand. Your protein source should be the size of the palm of your hand. Your carbohydrate source should be about the size of your fist. Your fat source should be about the size of your thumb. OK, you say wow that seems like a small amount of food. Well it probably is less than what you're used to, but hey, do you want a flatter stomach or not!

4.  Balance Your Foods
Every time you have a carb, have some protein with it. The carb raises your blood sugar and the protein lowers it back down. The key to flat abs is to keep the blood sugar level low. Eat foods that lower blood sugar or low GI (Glycemic Index) foods. Another great source for lowering blood sugar is to take an Omega Fatty Acid (OFA) supplement such as Ultra Omega Oil, Borage or Flax Oil with Omega 3, 6 and 9. OFAs also help to regulate your hormones as well so you’re not having sugar and hormone ups and downs, causing you to crave sweets.

5.  After Dinner Snacks
Try a Greek style yogurt with fruit in it. You get protein, a little fiber and a lot less sugar than ice cream or frozen yogurt. If you feel like you need a little crunch, add some broken almond or walnut pieces to your yogurt for a little extra flavor and protein.

6.  Lose the Salt!
Do not add salt to any of your food. There is enough salt in just about everything we eat. Read labels for sodium content on processed or frozen foods. You should have no more than 1,000mg of salt in an entire 24-hour period. DO NOT eat anything that has more than 300mg of sodium per serving. Salt equals bloat. Salt is yuk, throw it out.

7.  Plan Ahead
Do your grocery shopping on the weekend so you can prepare your foods for the week to take with you to work. Have some small plastic portable food containers to put your recommended portions of food in so you won't grab fast food or whatever is handy.

As I mentioned earlier, my clients often ask me about alternatives to meat protein sources. Here is a quick list of some that I really like:
Tofu
There are so many great tofu recipes out there these days and they are so easy to find. Tofu is a great source of lean protein and it is great for breakfast, lunch and dinner. Try a tofu scramble instead of eggs for breakfast this weekend.
Quinoa
Quinoa is called the Mother Grain in ancient Inca cooking and today it is still a staple in South American cuisine. It contains more protein than most other grains and is a great alternative to rice or couscous as a side dish. It can be added to vegetables, meat or tofu as a main dish and in stir-fry too. Quinoa is truly versatile and gives you 5 grams of protein and 3 grams of fiber per ¼ cup serving.
Smart Dog Veggie Hot Dogs
These are great for an alternative to regular beef hot dogs. They have protein without the high sodium and fat content and are a healthy snack for kids too. They taste so good kids don't even know they’re not real hot dogs.
Greek style yogurt
Greek yogurt is lower in fat and sugar and a good source of protein. Have it with some almonds for a healthy low fat snack. You can get it with fruit added for yummier flavor.
Egg Whites
Anything you use eggs for you can substitute with egg whites. Egg white scrambled or as an omelet. Use them in baking instead of eggs with the yoke. Hard boil an egg, cut it in half, take the yoke out and take it with you as the quick protein part of your snack.
Protein powder
When adding protein powders to your foods, I recommend using a Whey protein isolate powder.
Make sure it is gluten, wheat, lactose and fat free and contains at least 20 grams of protein per serving.
It also contains important amino acids for feeding muscle cells. For example I use protein powder in my morning oatmeal, (I recommend vanilla flavored) or in my fruit and protein smoothie after my workout. It can be used in baking healthier muffins or cookies and is also great for adding protein to pancake batter.
Lowfat or nonfat cottage cheese
This is another great source of protein to which so many things can be added. For example cherry tomatoes cut in half added to a serving of cottage cheese and a couple of carrot sticks makes a great snack. You can add some sliced strawberries or pineapple to your serving of cottage cheese also for another type of snack.
Low fat cheese sticks
My favorites are cheddar or mozzarella. It's a great low calorie snack with the addition of some apple slices or whole grain unsalted nonfat crackers.
Beans and legumes
I cannot say enough about beans for a wonderful protein and fiber source. How can you go wrong with these little darlings? There is a long list of healthful benefits from eating beans. My favorites and recommendations are pinto, kidney, garbanzo, black beans, all lentils, adzuki, mung, cannellini, green beans, edamame and the list goes on and on.

Remember to eat every three hours and stop eating 2 to 3 hours before going to bed and you will be on your way to flat rock hard abs. Of course there is my hellish ab workout that really kicks it up a notch too, but you would have to come and workout with me to experience that. See ya at the gym!