The best way to a flat belly is by burning calories and fat through cardio, especially interval training.  Bloating, on the other hand, is its own beast, and you can't feel like you're rocking your bathing suit if you're super bloated.  Luckily, there are easy ways to reduce bloating so that you can show off that tummy you've been working so hard to get.

• Put this down:  Not only is too much sodium bad for your heart, but it will also cause you to retain water — and not just in your belly — so stop yourself the next time you reach for the salt shaker.  Extra sprinkles aren't the only way we consume too much sodium.  Limit high-sodium foods such as hot dogs, cottage cheese, bacon, soy sauce, and chips.
• Sip this:  When you're belly is bloated, filling up on water seems like the last thing you want to do, but it helps prevent bloat in two ways.  When you're not drinking enough fluids, your body retains water to prevent dehydration.  So sipping nature's beverage can actually reduce water retention.  Drinking water also prevents constipation, which is another cause of a bloated belly.  Also include foods with high water content such as watermelon, celery, grapefruit, and cucumbers.
• Limit this:  Some foods such as beans, broccoli, pears, onions, and carbonated drinks create more gases in your body than others, so limit these foods.  Dairy can also cause some people gassiness, so if this sounds familiar, hold the milk, ice cream, yoghurt, and cheese, and look for dairy-free alternatives.
• Eat this:  Fibre helps everything move through the intestines more quickly, which prevents constipation and bloating.  If you're not accustomed to eating enough fibre, then slowly add more and more fibre to your diet — go too fast, and you'll feel even more bloated than before.  Include berries, avocado, kiwi, beans, whole grains, and other high-fibre foods in your meals and snacks every day.
• Slow down:  One small cause of bloating could be that you're swallowing too much air when you're scarfing down your meals;  this is why some of us get the hiccups when eating too quickly.  Slow down when you eat, and really chew your food.
• Get tropical:  Eating pineapple can ease bloating too.  This tropical fruit is high in the enzyme bromelain, which helps break down protein and eases digestion, helping to banish the bloat.  Here's a bloat-fighting smoothie recipe to try that's made with pineapple.
• Get moving:  Daily physical activity can also prevent constipation, so aim for 30 minutes a day.
• Cheers to this:  Alcohol is another cause of bloat since it causes dehydration, which as mentioned above, can lead to water retention.  For your health and your belly's sake, stick to one alcoholic beverage, and follow it with a huge glass of water.

These three smoothies celebrate summer by putting seasonal fruits in the spotlight.  They’re accompanied by unique flavours that also pump up the healthiness factor.

During a summer vacation, I went to a Jamba Juice for the first time.  I fell in love, and as usual when I fall in love with something outside of my day-to-day budget, I immediately went about trying to re-create that experience at home.  And my first attempt — a handful of frozen “mixed berries”, ice, and some milk — perhaps unsurprisingly didn’t achieve the delicious flavour or texture I remembered.

Over the years, I would learn that a smoothie is all about balance.  The perfect smoothie is not juicy or icy, but creamy and thick.  It isn’t dessert-sweet, but highlights the natural sweetness of fruit balanced by a bit of tartness.  And rather than a “medley”, which forces your strawberry to fight with a raspberry, blueberry, or mango for flavour prominence, smoothies are best when they put just one star in the spotlight.  Then you can surround it by a supporting cast for complexity and nutrition.  Say, frozen bananas for creamy texture.  A handful of nuts and pinch of salt.  Half an avocado and some fresh kale.  A carrot or two and some coconut milk.  After making hundreds — maybe even a thousand — smoothies, I can say that the possibilities for harmony are literally endless.

These three smoothies celebrate summer by putting seasonal fruits in the spotlight.  They’re accompanied by unique flavours that also pump up the healthiness factor.  I hope you like having them as a part of your breakfast rotation as much as I have.  Enjoy!

THE RECIPES

A few notes to start us off:

• I add at least half of a frozen extremely ripe banana to all of my smoothies.  Not only does it make the perfect creamy texture without overpowering flavour, it also adds natural, sugar-free sweetness.  Just buy a few bunches, let them turn brown and spotty, slice them up, and freeze until you need them.
• If a farmers market is available in your area, I definitely recommend local produce when it’s in season.  It’s amazing how much more powerful the flavour of a piece of fruit is just after picking.  (As opposed to being kept in cold storage for days or weeks, as is typical for grocery store produce.)
• If you use frozen fruit where I call for fresh, that works fine!  Just nix the ice cubes and keep a little extra liquid handy.

THE SUMMER PEACH SMOOTHIE

serves one for breakfast, two as a snack

Peach ginger oat smoothie.  This smoothie celebrates summer by putting seasonal fruits in the spotlight.  It's accompanied by unique flavours that also pump up the healthiness factor.

Instead of making pie of those leftover peaches — the ones so soft and ripe they make your kitchen smell like an orchard as they go about collapsing under their own weight — try this spiced late-summer smoothie instead.

The flax seeds add a toasty, nutty background — and vegetarian omega-3s — to this peaches ‘n almond cream-style shake.  Rolled oats bring on the fibre and protein, while turmeric and ginger lend pie-spice flavour along with fantastic anti-inflammatory properties.  I try to avoid sweetened almond butter and almond milk at the grocery store;  they’re both packed with surprising amounts of sugar.  A super-ripe peach and banana should be all the natural sweetness you need;  and if not, a little teaspoon of honey or maple syrup goes a long way.

INGREDIENTS

• 1 very ripe fresh peach, chopped (about 1 cup)
• 1 small very ripe banana, sliced and frozen
• 1 heaping TBL natural almond butter
• ¼ cup rolled oats
• 1 TBL roasted whole flax seeds (if you aren’t used to the flavour, I recommend starting with half)
• tiny pinch of sea salt
• ½ tsp vanilla extract
• ¼ tsp ground cinnamon
• 1 tsp ground turmeric, optional
• ½-inch chunk of fresh peeled ginger, optional
• 1 cup plain unsweetened almond milk
• 1 tsp raw honey, or to taste
• 2 ice cubes

† Add everything except the honey to your blender and puree on high for a full minute or two.  Now have a little taste.  Does it need that teaspoon or so of honey, or is it sweet enough?  How about a bit more cinnamon?  Do you want more liquid?  Adjust to taste and texture, then blend on high again until you’re satisfied.  Pour into a glass and enjoy immediately.

THE GREEN PINEAPPLE SMOOTHIE

serves one for breakfast, two as a snack

Coconut pineapple mint smoothie.  This smoothie celebrates summer by putting seasonal fruits in the spotlight.  It's accompanied by unique flavours that also pump up the healthiness factor.

If you love super-bright, refreshing, tropical flavours, this one is absolutely made with you in mind.  With juicy pineapple, tart lime, and a few sprigs of fresh mint, there’s far more summer sunshine in this glass than the spinach-green color lets on.

I love the sweet, slightly nutty flavour of coconut water, and a bit of extra-virgin coconut oil adds gorgeous coconut fragrance without the heaviness of canned coconut milk.  If you can’t find coconut water at your grocery store — I find mine on the same shelves as the bottled or boxed juice, plant milk, and other shelf-stable beverages — try diluting half a cup of canned full-fat coconut milk with water.

Last but not least, I’m always looking for ways to add a little extra protein.  If you want a boost, you can go with a neutral-tasting protein powder, but I like the slightly grassy flavour of hemp seeds with this flavour combination.

INGREDIENTS

• 1 heaping cup chopped fresh pineapple
• ½ large very ripe banana, sliced and frozen
• 1 cup packed fresh spinach (washed and chopped)
• 2 sprigs fresh mint, just the leaves (about 10-12)
• 1 TBL extra-virgin coconut oil
• juice of ½ lime
• ¾ cup natural coconut water
• 1-2 TBL hemp seeds, optional
• 2-3 ice cubes
• 1 tsp honey, optional

† Pile everything except the honey into the blender and puree on high for a full minute or two.  Taste and adjust the sweetness to your liking.  (The pineapples I have been eating lately are super-sweet and juicy, so honey hasn’t been necessary at all!)  Pour into a glass and enjoy immediately.

THE RASPBERRY COCOA SMOOTHIE

serves one for breakfast, two as a snack

Raspberry cocoa Smoothie.  Peach ginger oat smoothie.  This smoothie celebrates summer by putting seasonal fruits in the spotlight.  It's accompanied by unique flavours that also pump up the healthiness factor.

This is a truly healthy option for you chocolate lovers out there.  As one among you, I adore this smoothie.  I love this gorgeous reddish earthy hue, which tells you exactly what you’re about to taste:  raspberry-forward, followed by dark chocolate enhanced with a pinch of salt.  Because the avocado lends the smoothie a thick, creamy texture, you’ll want to grab a spoon.  It’s not dessert for breakfast, but it’s close enough.

If you can’t find a bag of frozen raspberries, strawberries are a great substitute.  Rich, caramel-like, and potassium-packed, Medjool dates are my favorite add-in for sweetness.  Although they might be a little harder to keep on hand than honey or agave nectar, I can find them at Costco.

INGREDIENTS

• 1 cup frozen raspberries
• ½ avocado, pitted
• ½ large very ripe banana, sliced and frozen
• 3 TBL natural cocoa powder or raw cacao
• big pinch (about ½ tsp) sea salt
• 1½ cups milk of choice (I use brown rice milk)
• 1 TBL chia seeds, optional
• 2-3 soft Medjool dates (can substitute 2-3 tsp honey)

† Add everything to the blender and puree on high for a minute or two.  You should arrive at a thick consistency — think slightly melted frozen yogurt.  Taste and adjust to your liking, then pour into a glass and enjoy immediately.  Bon appetit!

Yes, you can get your heart rate up without running.  With this quick workout you don't need any equipment at all — no elliptical, no weights.  Get ready to hop, skip, and jump your way to fit by doing bodyweight exercises that burn calories and tone you all over.

First, learn the details of the moves here, then simply print out the PDF, and you're ready to go.  So what are you waiting for?  Get at it!

Your workout:  Warm up with 2 minutes of light cardio.  Begin each move in its designated start position and flow through the steps, in one smooth motion, for 30 seconds.  Each move is challenging, so try it slowly before you start.  Rest 30 seconds between each.  Do 3 sets.

Start [A]

Crouched position:  knees bent, back flat, hands and feet aligned in a square

Start [B]

Supported sitting position:  knees bent, feet on floor, hands by hips, hips and butt raised

Start [C]

Squat position:  knees over toes, back flat, hands in front of chest

Capoeira Hop

Start in position A.  Hop forward as you rise into a low squat, hands in front of chest (as shown).  Reverse move to return to start.  Repeat.

Works butt, thighs

Rio Swivel

Start in position A.  Bring right knee to chest.  In one swift motion, lift left arm and pivot on left foot and right hand to flip into a supported sitting position.  Extend right leg and bring left arm to chest (as shown).  Lift hips to flip back over and return to start.  Continue, alternating sides.

Works core, triceps, shoulders

Duck and Escape

Start in position C.  Step left foot across body, pivoting 90 degrees to the right, holding squat, feet parallel, chest close to thighs.  In the same motion, bring right arm in front of chest as left arm reaches back (as shown).  Return to start.  Continue, alternating sides.

Works legs, back

Carnaval Kick

Start in position B.  Lift left arm and leg off floor.  Flip over by leaning to the right and pivoting on right hand and foot, landing with hands parallel and left knee at chest.  Extend left leg straight up with heel toward ceiling (as shown).  Pull knee into chest and flip back over.  Continue, alternating sides.

Works core, butt

São Paolo Sweep

Start in position B.  Slide hips toward heels.  Bring left arm across body and place hand on floor by right hip while extending right leg parallel to floor, foot flexed (as shown).  Return to start.  Continue, alternating sides.

Works abs, inner thighs

Brazil Booty Lunge

Start in position C.  Step back with left leg into a low lunge, chest close to thigh.  At the same time, place right hand on floor outside right foot and bring left hand in front of chest (as shown).  Return to start.  Continue, alternating sides.

Works legs, butt

Trader Joe's is my happy place. Aside from all the healthy ingredients like fresh fruits and veggies and some of the tastiest (and cheapest!) vegan options, they are also bursting with unique good-for-you snacks. The next time you're shopping, pick up some of these noshables — all 150 calories or less.

Bars

• Fruit Bar (apple and mango):  one bar; 90 calories, two grams fiber, 20 grams sugar, zero grams protein
• Fruit Bar With Flax and Chia Seeds:  one bar; 140 calories, three grams fiber, 26 grams sugar, one gram protein
• Fruit Wrap (apple strawberry):  one bar; 50 calories, less than one gram fiber, 11 grams sugar, zero grams protein
• Granola Bar (sweet, savory, and tart trail mix):  one bar; 150 calories, one gram fiber, nine grams sugar, three grams protein

Chips, Crackers, Pretzels, and Other Crunchy Snacks

• Animal Crackers:  17 crackers; 120 calories, less than one gram fiber, six grams sugar, two grams protein
• Baked Lentil Chips:  22 chips; 120 calories, two grams fiber, 0.5 gram sugar, four grams protein
• Blue Corn Chips (with sprouted amaranth, quinoa, and chia seeds):  eight chips; 130 calories, two grams fiber, zero grams sugar, three grams protein
• Crunchy Curls (lentil and potato snack):  31 curls; 130 calories, four grams fiber, zero grams sugar, three grams protein
• Inner Bean (baked black bean snack):  22 pieces; 130 calories, five grams fiber, one gram sugar, five grams protein
• Inner Peas (baked green bean snack):  22 pieces, 130 calories, four grams fiber, less than one gram sugar, five grams protein
• Peanut Butter Filled Pretzels (salted):  11 pieces; 140 calories, two grams fiber, two grams sugar, five grams protein
• Peanut Butter Sandwich Crackers:  12 crackers, less than one gram fiber, three grams sugar, two grams protein
• Popcorn Chips (with chia seeds, flaxseeds, quinoa, and sunflower seeds):  17 chips; 110 calories, one gram fiber, two grams sugar, two grams protein
• Popcorn With Olive Oil:  two cups; 130 calories, three grams fiber, zero grams sugar, three grams protein
• Sesame Sticks:  25 pieces; 152 calories, 0.9 grams fiber, zero grams sugar, 2.7 grams protein
• Sweet Potato Tortilla Chips:  nine chips; 130 calories, two grams fiber, two grams sugar, one gram protein
• Wheat Crisps:  14 crackers; 130 calories, two grams fiber, four grams sugar, three grams protein
• Woven Wheats Wafers:  eight crackers; 130 calories, three grams fiber, zero grams sugar, three grams protein
• Pretzel Slims (everything):  23 pieces; 110 calories, one gram fiber, two grams sugar, three grams protein

Fruit and Nuts

• Freeze Dried Bananas:  1/2 bag, 150 calories, three grams fiber, 30 grams sugar, two grams protein
• Freeze Dried Fuji Apple Slices:  one bag, 130 calories, four grams fiber, 22 grams sugar, one gram protein
• Fruit Crushers (apple banana):  one pouch; 50 calories, one gram fiber, 11 grams sugar, zero grams protein
• Fruit Crushers (apple carrot):  one pouch; 50 calories, one gram fiber, 11 grams sugar, zero grams protein
• Just Mango (unsulfered and unsweetened):  four pieces; 120 calories, two grams fiber, 20 grams sugar, two grams protein
• Raw Almonds:  21; 145 calories, three grams fiber, 1.2 grams sugar, 5.4 grams protein
• Raw Cashews:  17; 147 calories, 0.9 grams fiber, 1.6 grams sugar, 4.9 grams protein
• Tamari Roasted Almonds:  1/8 cup; 85 calories, two grams fiber, zero grams sugar, 2.5 grams protein
• Trail Mix (Nuts About Raspberries and Chocolate Trek Mix):  1/4 cup; 150 calories, three grams fiber, six grams sugar, five grams protein

Refrigerated

• Cage-Free Fresh Hard-Cooked Peeled Eggs:  two eggs; 120 calories, zero grams fiber, zero grams sugar, 12 grams
• Cold Pressed Juice (green):  15.2-ounce bottle; 100 calories, one gram fiber, 11 grams sugar, five grams protein
• Cultured Coconut Milk Yogurt (vanilla):  six-ounce container; 140 calories, two grams fiber, 19 grams sugar, one gram protein
• Guacamole:  two tablespoons; 60 calories, two grams fiber, zero grams sugar, one gram protein
• Hummus:  two tablespoons; 80 calories, two grams fiber, one gram sugar, two grams protein
• Muhammara (spread similar to hummus made with walnuts, roasted red pepper, and pomegranate juice):  two tablespoons; 110 calories, two grams fiber, one gram sugar, two grams protein
• Organic Nonfat Vanilla Greek Yogurt:  5.3-ounce container; 120 calories, 10 grams sugar, zero grams fiber, 13 grams protein
• Organic Soy Yogurt (strawberry):  six-ounce container; 160 calories, two grams fiber, 21 grams sugar, six grams protein

Frozen

• Fruit Frenzy Bar (raspberry, lemon, strawberry):  one bar; 130 calories, one gram fiber, 30 grams sugar, zero grams protein
• Gone Bananas (chocolate-covered banana slices):  four pieces; 130 calories, one gram fiber, 12 grams sugar, two grams protein

Jars

• Corn & Chile Tomato-Less Salsa:  two tablespoons; 45 calories, one gram fiber, six grams sugar, one gram protein
• Cowboy Caviar (corn, black bean, and pepper salsa):  two tablespoons; 25 calories, one gram fiber, two grams sugar, one gram protein
• Salsa Authentica:  two tablespoons; 10 calories, zero grams fiber, zero grams sugar, zero grams protein