By Dr. Rob Kominiarek
Americas Fitness Doctor™, Host of AmericasFitnessDcotor.TV and AmericasFitnessDoctor.com
Before we can fight cellulite, we first must know what it is and how it is so easily caused. Cellulite is the herniation of subcutaneous fat around fibrous connective tissue that results in the appearance of dimpling skin and nodules that is commonly found on the hips, thighs, buttocks, and backs of arms. Although, rarely seen in men, cellulite is extremely common in women.
Several factors contribute to the cause of cellulite including, genetics, skin architecture, microcirculation, hormones, metabolism, and chronic inflammation.
While there is no clinical evidence to support that one hormone in particular is to blame, like estrogen. The delicate dance of hormone balance most certainly plays a role and fortunately we can directly manipulate our hormones thru the foods that we eat! By following a low glycemic nutrition plan we allow our bodies own natural ability to balance our internal hormonal environment, which encourages the utilization of stored fats for energy, also known as lipolysis.
Fat Cell Metabolism – The Unavoidable:
We all have fat cells and they are important for our bodies to function appropriately. Fat cells play a critical role in our immune system function. There are specific events that can occur in the life cycle of a fat cell:
• Lipolysis, which is the breakdown of fat in the fat cells to be used as energy.
• Lipogenesis, which is the formation of new fat in fat cells that occurs from eating way to many processed carbohydrates in particular and not getting enough exercise.
• Apotosis, which is the death of a fat cell
• Hyperplasia, which is an increase in the number of fat cells.
The life cycle of a fat cell is unavoidable. The body is constantly breaking down fat for utilization and storing fat for future use. If you are eating more than what your body requires you will store the excess as fat and if you are eating less than what your body requires, your body will look to its fat stores for energy. It’s really that simple.
Recognizing the above formula, we can diminish the appearance of cellulite by following a low glycemic nutrition plan.
How to follow a low glycemic nutrition plan:
Your body can use only two sources of energy, fat or glucose, which is basically sugar. By following a low glycemic nutrition plan, you are forcing your body to use fat as your primary source of energy, causing you to burn more fat. Food cravings and low energy crashes diminish once you adjust to consuming low glycemic foods, which helps eliminate cellulite!
By consuming balanced low glycemic meals, your body maintains a consistent balance of hormone levels, allowing the body to function efficaciously with optimal health and use fat for fuel.
Eliminate all processed foods like sugar, flour, and packaged foods.
Eliminate all starchy carbohydrates such as rice, bread, potatoes, pasta, oatmeal.
Eat plenty of vegetable carbohydrates like broccoli, cauliflower, spinach, and other leafy greens.
Eat plenty of low sugar fruits like apples, strawberries, and blueberries.
Eat lean proteins like chicken, turkey, fish, beef, and eggs.
Eat the A-OK healthy fats I recommend Avocados, Olive oil, and “K”nuts.
Here is a list of my top ten foods to help fight cellulite: Black Beans, Spinach, Hummus, Brussel Sprouts, Asparagus, Blueberries, Apples, Raspberries, Quinoa, and Grapefruit. These foods affect the body hormonally, which encourages the utilization of fat and decrease fat storage. By adding these common foods into your diet, you are one step closer to eliminating cellulite once and for all. Below are some recipes BN help put together to get you started.
Black Bean Pico De Gallo…Courtesy of HumanVitality
• 1 cup canned black beans, drained and rinsed
• 1 cup diced mango
• 2 roma tomatoes – diced
• 1 cup cilantro – minced
• ½ cup minced red onion
• 1 jalapeno – seeded and minced
• 1 clove garlic – grated
• juice of one lime
• salt and pepper to taste
1. Place black beans, mango, tomatoes, cilantro, red onion, jalapeno and garlic in a medium bowl and toss to combine.
2. Add lime juice and toss well.
3. Season with salt and pepper to taste.
Per Serving: 25 calories, .1 g fat, 5.4 g carb, .9 g fiber, 2.6 g sugar, .9 g protein
Courtesy of humanavitality.tumblr.com
Shaved Asparagus Salad…Courtesy of BJ’s Wholesale Club
1 bunch Asparagus
¼ cup juice from Lemon (about ½ lemon)
¼ cup Extra Virgin Olive Oil
2-oz. piece Parmigiano-Reggiano
¼ cup Sliced Almonds, toasted
1. Working over a salad bowl, hold an asparagus spear by the end and peel toward the bud, making thin ribbons. When half done, flip and finish peeling. Discard end. Repeat with remaining spears.
2. Blend lemon juice and olive oil; pour over asparagus in bowl. Add a few grinds of salt and pepper and toss. Taste and adjust seasoning.
3. Arrange on salad plates. Shave Parmigiano-Reggiano over each portion, garnish with almonds and serve.
Servings: 6 | Prep Time: 25 minutes
180 cal. • 14g fat • 3g fiber • 8g protein
Quinoa Tabbouleh Salad… Courtesy of BJ’s Wholesale Club
1 cup cooked Quinoa
2 cups water
1 tsp. Sea Salt, divided
½ cup Extra Virgin Olive Oil
Juice of half large Lemon (about 3 Tbsp.)
1 clove Garlic, minced
½ tsp. Black Pepper
1 Cucumber, diced
1 Tomato, chopped
1 Yellow Sweet Pepper, chopped
2 cups Parsley, chopped
½ Red Onion, minced
1. In medium saucepan, bring quinoa, water and ½ tsp of salt to boil. Reduce heat to low, cover and simmer until quinoa is tender, about 10 minutes. Let stand 5 minutes, fluff with fork and set aside to cool.
2. Once cool, whisk together olive oil, lemon juice, garlic in a small bowl. Season to taste with salt and pepper and set aside.
3. In large salad bowl toss together quinoa, vegetables, parsley and dressing. Taste and adjust seasoning if necessary.
4. Serve chilled or at room temperature with crisp leaves of romaine lettuce for scooping.
Per Serving: 220 cal. • 15g fat • 3g fiber • 4g protein
Brussels Sprout Salad with Raspberry Dijon Vinaigrette… Courtesy of Dr. Janet Brill
• 1 cups Brussels sprouts, sliced in half, seasoned with extra virgin olive oil, 1 tsp. pepper, (salt, if desired)
• 1.5 cups red cabbage, chopped or sliced
• 1.5 cups of carrots, shredded (shred your own or by prepackaged shredded carrots)
• ½ cup of dried cranberries (or other dried fruit such as raisins and dried cherries)
• ½ cup walnuts, chopped
Raspberry Dijon Vinaigrette
• 1.5 cup of raspberries (fresh or frozen)
• ¼ cup of fresh lemon juice
• 2 Tablespoons of white wine vinegar
• 1.5 Tablespoons of olive oil
• 1.5 Tablespoons of Dijon Mustard
• 1 Tablespoon of honey
Season and roast Brussels sprouts in a hot oven (400 F) for 30 minutes. Let cool.
Mix all the salad ingredients in a large bowl.
Place all the vinaigrette ingredients into a blender and mix until the raspberries are pureed and the dressing is a smooth consistency (strain/sift the dressing to remove the seeds).
Add half the dressing to the salad and mix thoroughly. Refrigerate until you are ready to serve.
Optional: garnish your salad with 1 tsp of orange zest.
Per Serving: 1 cup of salad with 2 Tbsp of vinaigrette: Calories 125, Fat 6g, Carbohydrate 17 g, Dietary Fiber 4 g, Protein 3 g,
Roasted Red Pepper Hummus…Courtesy of Dr. Janet Brill
1/2 cup roasted red pepper strips
One 15-ounce can chickpeas, drained and rinsed
1/2 cup water
1/2 cup tahini
2 garlic cloves, peeled and minced
Juice of 1 lemon
2 tablespoons extra-virgin olive oil
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
6 large basil leaves, chopped
You can use either jarred red peppers or roast your own for this tasty dip or sandwich spread. Refrigerate for at least 4 hours for the best flavor. In a blender or food processor mix the red pepper strips, chickpeas, water, tahini, garlic, lemon juice, oil, salt, pepper, and basil until smooth.
Per Serving: 1/4 cup, Calories 141, Fat 10 g, Carbohydrates 11 g, Fiber 3 g, Sugars < 1 g, Protein 4g