Nutrition

Blast That Belly

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Being aware of the importance of nutrition is crucial in order to live a healthy lifestyle. Of course, eating healthy positively affects your weight, but it also reduces your risk of chronic diseases. Even those who are at a healthy weight, but partake in poor eating are still in the running for potential health risks.

This 7­-Day Belly Fat Blaster Plan can make a difference. By committing to this plan, your body will become leaner and you’ll feel better. Making the adjustment of trying out, and sticking with this meal plan can be the key to finally seeing those abs.

Now, the importance of hydration is just as important as the 7­ Day Plan itself. It is recommended that you drink a gallon of water per day. Water offers many benefits, especially involving belly fat. For starters, water is the best detox. Drinking water will help wash out the waste in your body, and it’s also a perfect filler when you’re hungry. Drinking water before a meal or in place of food (when you are hungry), the outcome will be that much greater.

Specific foods that are great to eat to get a defined stomach are almonds, eggs, soy, apples, berries, leafy greens, yogurt, veggie soup, salmon and quinoa. Almonds are lean and packed with protein, fiber, Vitamin E and magnesium. Eggs take the title of being the best protein source while soy offers antioxidants, fiber and protein. Apples reduce cholesterol damage, promote healthy lungs and fights certain cancers. Berries are a delicious source of fiber. Leafy greens, low in calories, provide a good source of calcium and fuel. Yogurt holds probiotic bacteria while veggie soup makes a great replacement for snack foods. Salmon contains Omega­3 Fatty Acids and quinoa is high in fiber and protein. These are wholesome, nutritious foods that highlight all food groups and are key in attaining that stomach you’ve always wanted.

 

7­-Day Belly Fat Blaster Plan

Breakfast

  • ½ cup Egg Whites with
  • ½ cup Blueberries

Mid Morning Snack

  • Apple with
  • Unsalted all-natural Peanut Butter

Lunch

  • Grilled Chicken Salad with
  • Lemon Dressing

Mid­-Afternoon

  • 1 scoop Body Construct Vanilla Pudding Protein
  • 1 cup Strawberries

(Add Water, Ice and blend)

Post Workout Shake

  • 1 scoop Body Construct Vanilla Pudding/Body Construct Birthday Cake Batter
  • 1 cup frozen Mixed Berries
  • 1 tablespoon unsalted all­-natural Peanut Butter

(Add water, ice and blend)

Dinner

  • ½ cup Brown Rice
  • 5 oz. any white Fish
  • Green leafy Veggies

Daily Beverage

  • 1 gallon of Water

 

Healthy Recipe

Quinoa and Smoked Tofu Salad

Servings Per Recipe: 4

PER SERVING: 228 cal., 10 g total fat (1 g sat. fat), 376 mg sodium, 26 g carb. (4 g fiber), 9 g pro.

Ingredients

  • 2 cups water
  • 3/4 teaspoon salt , divided
  • 1 cup quinoa, rinsed well
  • 1/4 cup lemon juice
  • 3 tablespoons extra­virgin olive oil
  • 2 small cloves garlic, minced
  • 1/4 teaspoon freshly ground pepper
  • 1 6-8 ­ ounce package baked smoked tofu, diced
  • 1 small yellow bell pepper, diced
  • 1 cup grape tomatoes, halved
  • 1 cup diced cucumber
  • 1/2 cup chopped fresh parsley
  • 1/2 cup chopped fresh mint

Directions

  • Bring water and 1/2 teaspoon salt to a boil in a medium saucepan.
  • Add quinoa and reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes.
  • Spread the quinoa on a baking sheet to cool for 10 minutes.
  • Whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl.
  • Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley and mint; toss well to combine.

Precooked “baked tofu” is firmer than water­packed tofu and comes in a wide variety of flavors. You might also like flavored baked tofu on a sandwich or in a stir­fry.

 

Ab Blast Workout

Complete this circuit twice, spending 1 minute on each step.

  • Sit Ups
  • Leg Lifts
  • Bicycle Crunches
  • Butt Lifts
  • Rest

Fitness Celebrity and Owner of one of the top all-women's gyms in Connecticut, Lori-Ann Marchese was born and raised in New Britain, CT. A graduate of Tunxis College with a Degree in Science, she passed the Northeast Regional Boards and practiced as a Dental Hygienist. Applying her education in health, she started competing in fitness competitions and truly enjoyed seeing her body transform. Lori-Ann held titles for Mrs. Connecticut America 2013, WBFF Pro, Miss Bikini NY Fitness America, Miss Model NY Fitness America, Miss Bikini New England and more. She has appeared in Game of Crowns, New York Post, In Touch Weekly, Entertainment Tonight, People Magazine, Star Magazine, OK! Magazine, Glamour Magazine, Show Biz Tonight, and local news stations and newspapers. She has landed over 8 Fitness Magazine Covers worldwide. Rated one of the World’s Top Trainers by Huffington Post December 2014, Lori-Ann's heart is helping local homeless children and Homeless Pets. "Fitness and teaching women how to live a healthier lifestyle, has been my passion since age of 16 years; I live and breathe my work! Nothing makes me more proud then knowing I helped change someone's life."

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