Tosca's 5 STRATEGIES to TONE and TIGHTEN - no crunches necessary!

Posted on October 20 2016


Food is meant to nourish us but when you experience digestive stress, it’s usually a reaction to something you are eating. Then the waist bloats, you suffer and find yourself frustrated despite your best efforts. Knowing how to approach the issue can smooth away your worries.



The most common food stressors include gluten, dairy, eggs, soy, corn, shellfish, although it is important to remember, we are all biologically unique.  What is a food stressor for one, is not for the other.  Pay attention to how you feel after you have eaten a particular food.  


As an NT (Nutritional Therapist) I work with many people who are sensitive to nuts and seeds. There is a simple test to figure out if you are one of these.

Start by taking your resting heart rate for 60 seconds.  Make a note of it. Now eat the food in question.  Take your heart rate again.  If there is an increase of at least 5 beats per minute, you are likely sensitive to that food. To be certain, follow up with a naturopath who can run a full food sensitivity panel.  I did this with my own naturopath at Body in Tune in Liberty Village ( ), and discovered I was sensitive to egg whites, something I have been eating, in spades, for years!!



Many people are developing sensitivities to certain fruits and vegetables due to the toxins and pesticides used during the growing season. If you don’t take the extra step to purchase organic foods, or wash your produce before eating, you may run the risk of being exposed to greater amounts of toxins.  

Toxins accumulate in fat.  Fat is the safe storage place for those substances your body wants to neutralize.  If your diet is high in toxins you can imagine how much more fat you will have accumulated.  Making a few minor adjustments in how you source your food can often be the difference between a pouch below your navel and a flat abdomen.



Nearly two thirds of Canadians are constipated.  This means your bowels don’t move at least once or twice per day.  When bowels do not move frequently enough to eliminate waste, build up is the result, sometimes as much as 20 pounds or more! Sometimes the difference between tight and overweight is a good bowel movement!

Solving this problem is as simple as taking pre and probiotics, eating fibre rich foods, drinking enough water, adding 3 tablespoons of ground flax or chia to your diet and having good bowel hygiene.  



One of the principles of Eating Clean® is to ensure you have properly prepared your food.  But what does that really mean?  When I make this recommendation I am suggesting we reinstate some of the practices our forefathers used to both extract the most out of their food but also to preserve it.  

Before, the correct practice was to soak grains, nuts, seeds and legumes overnight in water soured with acidic medium ~ yogurt, buttermilk, lemon juice, apple cider vinegar, whey, milk kefir and coconut kefir.  Soured soaking breaks down the phytic acid present in grains, nuts, seeds and legumes.  Phytic acid binds to minerals in the gut, preventing their absorption and leading to mineral deficiencies and GI distress. 

Taking the extra simple step of soaking certain foods before consuming them could help you increase your nutritional intake and keep a flatter stomach.





Another powerful principle of Eating Clean® is to eat only whole foods.  Minimal processing preserves the nutrients that food can offer - minerals, enzymes, fibre, antioxidants, phytonutrients and more.  Whole foods, in their natural state, also offer the additional benefit of delivering loads of indigestible elements like fibre, that are necessary to promote good gut health.  Refined foods, on the other hand, leave much of their goodness on the factory floor.

Returning to eating whole foods that are well sourced and properly prepared can correctly balance your body’s ecosystem, leading to less stress and a flatter tummy.



Sugar is the common modern-day dependency.  But it contributes to weight gain, hormone imbalance, disease, addiction and more.  Using a program like my Strike Sugar ( to ditch the sugar habit is the surest way to cleanse yourself of the desire for sugar and to shed those unwanted tummy pounds.

Use any and all of these strategies to get that tight waist you have always wanted!  You will feel amazing and even better wearing your Miik clothes.



I am always listening.

Tosca Reno






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