If you have been following our blog, you know we love to eat but we still want to fit into our pants. When I was reading this article on usatoday.com; Loosen your belts: U.S. waist sizes keep expanding http://www.usatoday.com/story/news/nation/2014/09/16/waist-sizes-expanding-study/15723771/, it really hit me that everyone needs to be cautious of eating for health and not going up in pants size.
Having a larger waist means having a higher risk of developing a multitude of health conditions. This includes high blood pressure, diabetes, and heart disease. Men need to aim for waist measurements of less than 40 inches and women less than 35 inches.
In the article, waist measurements have increased over the past 13 years by almost an inch or more for both men and women. The average man's waist grew from 38.9 inches to 39.7 inches; the average woman's belly expanded even more, from 36.3 inches to 37.8 inches
Whoa. Our pants are getting tight! Not good!
Besides eating more balanced, watching portion sizes and phyiscal activity, there is something you can do to prevent the inches from creeping up on you. Eat the right foods!
Here is my list of how to help whittle the middle:
Monounsaturated Fatty Acids or MUFA's
Yes, eat fat! But you need to eat the right kind and right portion size. Have up to 3 servings a day of my favorites below.
Nuts and seeds are a great source of MUFA's. My choices are almonds, pistachios and pepitas or pumpkin seeds. A serving is what you can hold in a tight fist and always choose raw and unsalted.
Oils are great too. 1 tablespoon is a serving size. Choose from olive, walnut, sunflower seed or sesame seed.
Avocados are dreamy in so many dishes. Add to eggs or use on a sandwich. 1/4 of an avocado is a serving.
Probiotics
I love this good healthy bacteria. As we age, that good bacteria on our gut fades and we need to replace it so we can absorb nutrients more efficiently. Probiotics also help our stomach digest food faster so the less time fat just sits in the stomach.
Greek yogurt is a great source of probiotics. Try to choose ones without a lot of ingredients or artificial sweeteners. Not a dairy fan? There are stellar pills available that you can take daily to replenish your good bacteria.
Water with Lemon
Water is a natural way to keep things moving in your body. Add a little fresh lemon and it helps it move along even faster. Strive to drink half your weight in ounces of water a day.
Well, I am off to sip on some lemon water and snack on my almonds. Here's to not having tight pants!
~Crazy
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