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Find yourself standing in the mirror, sucking in your gut and dreaming what it would be like to have a cut-up stomach? Or maybe it’s simply that you want to trim that spare tire that you are carrying with you. Well don’t panic! You can lose that belly fat. Unfortunately, there is no secret formula. Truth is that women tend to lose fat first from the thighs and mid-section, where men tend to lose fat first from their extremities such as the neck and face. For most men, the belly is one of the hardest targeted areas of the body.

Let’s focus on the things that we can control and change in our lives today. At the top of my list are food and exercise, because the reason we have extra belly fat is most commonly due to either not exercising frequently or not being in control of what we eat. Know that everything starts with the digestive system and most of the fat in our bodies is undigested food. Here is a list of the top 6 things for you to begin today so that you can conquer that belly!

1. Strength train. You must build muscle! There is no such thing as spot reduction so get your butt to the gym and do full body workouts!

2. Consume nutrient dense foods, eating every 2-4 hours. Remember that it’s not all about calories in and calories out, it’s about quality food.

3. Consume protein, fruits and veggies with every eating opportunity. Save your carbs for after your workout and make sure they are whole-grain varieties!

4. Cut out sugary drinks (sodas) and high-fat snacks.

5. Consume less alcohol.

6. Pick up a YorHealth digestive enzyme!

What are you putting in your body? For this week the goal is for you to start thinking about food as an energy source. Just as a car is your vehicle for moving from point A to point B and gas is the fuel source, think of your body as being your vehicle and food being the gas that fuels it. If you run out of gas in your car then the motor stops and the car is useless. It is the same with the body, you need to refuel periodically so that the body doesn’t stop functioning.

Think about your daily routine. Do you panic when you are running low on fuel and pull over at the most convenient stop where there is only low-grade fuel? In this case, do you panic when you haven’t eaten all day and go for the most convenient “fast” food as an energy source? We need to consistently seek nutrient dense foods as fuel sources. For many Americans, at least one meal daily is fast food. But beware that you will never be able to provide your body with proper nutrition if you include these meals in your routine.

So my question to you is this; do you think of your body as a jet engine that needs to be refueled frequently with high quality fuel, or do you think of it as a low-output lawn mower engine that stalls when running low on fuel and breaks down daily?

How much soda are you drinking? A glass with dinner? A bottle a day? I’m loving the “soda awareness” ads in NYC plastering the subways. We need to be aware that drinking a 20oz bottle of soda is the same as consuming over 16 packs of sugar. And a 32oz soda at the movies packs a whopping 80 grams of sugar! In terms of weight gain and obesity, consuming one soda daily could lead to about 10 pounds per year. For those of you that like to think long term, let’s think about the next three years carrying an extra 30 pounds of unwanted, stored fat. Not to mention lowered calcium accounts, osteoporosis, and diabetes due to the loads of sugar your body cannot process. Let’s continue to live healthy lifestyles and keep soda out of our lives!

Food allergies and intolerances are extremely common causing many of us to experience gas, bloating, stuffiness and congestion. The most common include eggs, milk, fish, nuts and corn among adults, and eggs, milk, wheat, nuts and soy among children. Although slightly different in definition, well known food intolerances include gluten, dairy, fructose and yeast.

Food allergies and food intolerances are not so different. The majority of the time allergic reactions begin with the digestive process and is a mistake by the body. Not being able to break down a specific protein/food, the body believes the food is harmful triggering its defense system. The allergic reaction can range from dermatitis to respiratory distress. An intolerance is usually delayed and occurs when the body is lacking a specific enzyme needed to digest and break down a specific food. For example, someone who is lactose intolerant is lacking the specific enzyme lactase that breaks down milk sugar in the body. There may be a delayed response such as gas, but the body will not consider itself in danger as it might with an allergy.

Here is a top 5 list of things not to do if you believe you are suffering from an immediate (or delayed) food allergy.

1. Think “I’m fine, this will pass” and keep eating.

2. Stand up and do 1 set of jumping jacks, 1 set of push-ups, and 1 set of crunches.

3. Drive yourself to the emergency room.

4. Sift through the medicine cabinet and take multiple pain relievers.

5. Panic

Are you getting your daily dose of vitamin D? If you’re not getting it from meat, milk, fish or your daily vitamins, then maybe you get it while basking in the sun. Spending time on the rooftop or on the beach drenched in the sun has been a favorite activity for many, but sometimes without care for your largest organ on your body…your skin. And you should take care of it! After all, it preserves and protects, warms you in the winter, and cools you in the summer. It let’s you know when you are being touched and can distinguish temperature, pressure and pain. So what are you doing to protect one of your most valuable assets? Here are some tips to keep your skin looking and feeling it’s best.

1. Drink plenty of water!

2. Include a multi-vitamin and super greens in your daily regimen.

3. Eat deep colored fruits and veggies with every meal.

4. Cleanse, exfoliate, moisturize, and use sunscreen.

Lastly, steer clear of tanning beds and salons that, like the sun, can cause skin cancer and burns from UV rays. Check out www.ashleysgoldenglow.com for a healthy alternative and a great way to keep tan all year long!

What calls your name late at night? Is it your good friend Kraft with a cheesy pot of macaroni? Or is it Haagen Dazs hiding in the freezer with cookies and cream? Food cravings don’t dictate everything we eat but go beyond the simple need to quench hunger. Most revolve around pleasurable aspects of dining that can send us racing for a cupcake in the middle of the day. Just about everyone gets food cravings. Surveys conducted at the Monell Chemical Senses Center found that nearly 100% of females and 70% of males experienced a food craving in the past year with chocolate topping the list of most popular craved by women.

While the definition of a craving is right to the point…”I want a strawberry cupcake with vanilla frosting now”, the interaction of our stomachs, brains and the hormones that create these cravings is far more complex. There are two reasons that stand out that contribute to cravings. The first is tradition or habits that we have created such as having something sweet after a large meal. The second could be due to lower serotonin levels, a chemical in the brain that makes you feel happy and content. Studies have proven that eating sweets can raise serotonin levels.

What can we do when we have these sinister desires? Well, don’t panic if the vending machine is screaming your name. Craving sweets? Reach for some fresh fruit with blueberries, strawberries, watermelon and pineapple at the top of the list. Craving crunchy foods? Go for some baby carrots or apple slices with hummus. Searching for salty snacks? Have a glass of water and a couple handfuls of almonds, walnuts or peanuts. Still feeling like you need a Nutella fix? Keep it simple and try the following; BRUSH YOUR TEETH or gargle with mouthwash. When you have a fresh, clean mouth, you tend to want to keep it fresh and clean. DISTRACT YOURSELF. If you are willing to drive to the next town over for that cupcake then it is clearly a craving and not hunger. Keep yourself busy because cravings last for short amounts of time. VARY your daily routine along with what you eat regularly. Plan a new route to work or avoid walking by the pastry shop on your way home from work if you know there will be temptation. And lastly, EXERCISE. Get outside and go for a walk instead of eating a bowl of popcorn. A brief 15-minute walk will burn about 100 calories and improve your mood.

Is it simply a new fad? Or could eating food free of gluten be here to stay. It was news to me until a client of mine began changing her eating habits and mentioned that she was going to eliminate foods with this simple additive. Gluten is a type of protein that is commonly found in rye, wheat, and barley. It is found in most types of cereals and in many types of bread. Not all foods from the grain family, however, contain gluten. Examples of grains that do not have gluten include wild rice, corn, buckwheat, millet, amaranth, quinoa, teff, oats, soybeans, and sunflower seeds. It can cause some people serious health issues. The best-defined and most severe form of gluten intolerance being celiac disease.

Worldwide, gluten is an important source of nutritional protein, both in foods prepared directly from sources containing it, and as an additive to foods otherwise low in protein.

The glutenin in wheat flour gives kneaded dough its elasticity and makes baked products like bagels chewy.

It seems that many people with Gluten-Sensitivities do not consume enough grain daily and the standard gluten-free diet does not meet the recommended intake for fiber, thiamine, riboflavin, niacin, folate, iron, or calcium. People who change their standard gluten-free habits to implement gluten-free oats at breakfast, high fiber brown rice, bread at lunch, and quinoa as a side at dinner have been found to have increased levels of protein, iron, calcium, and fiber. These changes can reduce the risk for anemia (especially iron deficiency anemia) and low blood calcium levels. Because this diet rules out ordinary bread and pastas, it is extremely important that you seek nutrient-dense foods.

The international standards for food labeling has a standard relating to the labeling of products as “gluten free”, however this standard does not apply to foods which in their normal form do not contain gluten. Gluten is used as a stabilizing agent in products like ice-cream and ketchup, where it may be unexpected. In the United States, gluten might not be listed on the labels of such foods because the U.S, Food and Drug Administration has classified gluten as GRAS (generally recognized as safe). Requirements for proper labeling are currently being formed by the USDA.

Several grains and starch sources are considered acceptable for a gluten-free diet. The most frequently used are corn, potatoes and rice. Other grains and starch sources generally considered suitable for gluten-free diets include amaranth, arrowroot, millet, lupin, quinoa, sorghum, sweet potato, taro, teff, chia seed, and yam. People wishing to follow a completely gluten free diet must also take into consideration the ingredients of any over-the-counter or prescription medications and vitamins. Also, cosmetics such as lipstick, lip balms, and lip gloss may contain gluten and need to be investigated before use.

But what exactly are the pros and cons of eating gluten free? And what effects will it have on your body? Unfortunately, there have not been many well designed, controlled studies and clinical trials to state whether the diet is effective. A small, single-blind study has documented fewer autistic behaviors in children fed a gluten-free, casein-free diet, but noted no change in cognitive skills, linguistic ability, or motor ability. Eating gluten-free foods can be part of a controlled carb method and may contribute to weight loss long-term, as long as you consume enough protein and nutrient-dense foods daily.

For more information on gluten free foods see glutenfreeinfo.com

There is a food fight in your local grocery store happening right now between organic and conventional foods. And if you are standing in the produce isle then you are right in the middle of all the action. But what is the difference between the plain red apple in one hand, and the identical organic red apple in the other? Is the organic apple healthier? Does it taste better? Would you be able to taste the difference if you were to take a blind taste test? To my understanding, the chemical composition of an organic apple and a conventionally grown apple are the same. But before we decide what team to choose and start throwing snowballs at each other, let’s take a look at why shoppers may choose one over the other.

Organic refers to how farmers grow and process food. They are required to follow environmental standards to become certified. According to USDA guidelines, organic farming practices are designed to reduce pollution and conserve water and soil. They do not release synthetic pesticides and strive to preserve local ecosystems. But is it possible to have the organic stamp of approval on eggs if the hens are packed tightly in cages and over-fed organic grain until they are big and fat, and then produce eggs that are high in saturated fat and cholesterol? It seems to me that certification leaves many grey areas and many questions unanswered. This is not to say that organic is “bad” and conventional is “good”, but some small family owned farms produce conventional meat using free-range techniques, organic compost practices, and no pesticides yet are not certified organic for a variety of reasons. It’s important to know that conventional does not always mean sprayed with massive amounts of pesticides and cattle jammed into terrible conditions.

It’s apparent that local deliveries from local farmers are becoming more and more popular, and it seems the most “green” way to get your groceries is through your local farmer’s market. The food travels a shorter distance (meaning not having to be processed or kept preserved), and the food comes from small farms that are usually conscious of their impact on the earth. So support your local farmers and the local food economy. You will always know where your food is coming from! Remember, read labels. An organic potato chip could have as many calories and saturated fat as a conventional chip.