Mom Talk: Battling the Muffin Top

Target the belly. According to the Mayo Clinic, “Traditional sit-ups aren't the most effective way to firm your tummy.“ (I knew it!) Its article Belly Fat in Women offers easy Tone Your Tummy exercises that target deeper and lower abdominal muscles and don't involve sit-ups, crunches or equipment.

Suck it in. Squeeze your abdominal muscles any time, all the time. Concentrate on pulling your belly button toward your spine and holding it for 10-second intervals. Your internal abdominal muscles will feel it. This is something you can do while walking or sitting at a desk. Erin has mastered the ab squeeze while driving. Robin's suggestion: “Stand up straight and maintain good posture.”

Watch healthy TV. Erin likes the free Exercise TV on Comcast's On Demand. “You can do them in 10-minute intervals, spot control, full-on aerobics or yoga.”

Garden. Now is a perfect time to start a veggie and herb garden with the kids. has starter strawberry plants and Pedrotti Ace has supplies. Squatting, lifting and digging is a great workout. Just protect your back when lifting; bend your knees (squat, don't bend), hug the item close to your body, lift with your legs, keep your weight on your heels and tighten your core when you lift. If your butt sticks out while lifting, you're doing it right. Squatting is best, but if you must bend, keep your shoulders back instead of curving forward.

Stress less. Stress increases cortisol, the hormone believed to cause belly fat. Fight back. The truth is, stuff doesn't stress us out. It's our reactions to stuff that stress us out. Accept that some things are beyond your control and focus on what you can control. Example: You're stuck in traffic and late for picking up the kids. Pull over, call the school and say you will be late. Then turn up the radio and enjoy your time alone in the car while you sit in traffic.

Limit alcohol. My son calls it, mommy-relaxing-potion. I value it as one of the benefits of being a grown-up, but even wine raises cortisol levels. Go ahead and enjoy an adult beverage at the or . Just make it special by limiting it to certain days of the week.

Drink water. Aim for eight glasses or more per day. Coffee and soda do not count. If you don't like plain water, add a splash of sparkling water. Water helps premenstrual bloating, which makes your belly bulge more. At home, keep a full water glass in front of you. Carry a refillable water bottle with you everywhere you go. If it's in front of you, you'll remember to drink. Did you know that if you feel thirsty, you're already dehydrated?

Eat breakfast. Have a healthy breakfast that includes protein, which gives you energy and makes you feel full longer. Low-fat yogurt, lean ham and boiled eggs are tasty and satisfying. 

Eat less and eat healthy. Erin suggests four small meals instead of two big ones. Don't feel like you have to clean your plate at dinner. Robin says that meal planning is essential to eating healthy, which starts with healthy shopping. The Benicia Farmer's Market starts in April. In the meantime, find great produce at , and the Vallejo Farmer's Market on Saturday mornings.

Limit junk food. Buy snacks such as chips and cookies for special occasions only. If it's not around, you won't eat it. Erin and Caroline carry healthy snacks with them — cashews, almonds, dates, rice cakes, baby carrots and fruit. Caroline says, “This has helped me TONS, then I am less tempted to get that scone.” Erin suggests eating fruit, veggies or drinking a glass of water before indulging in an unhealthy snack.

Cut back on sugar. It's unrealistic to cut out all sugar, so drink one soda a day instead of two. Caroline has dessert only on weekends and avoids overdoing it.

Embrace fiber. Dietary fiber keeps you regular and prevents constipation, which causes your belly to bloat. Read labels and choose whole grain, high-fiber breads and cereals. Eat more fruits and veggies, which will be fun if you've grown them. If fiber makes you gassy, use Beano. It works.

Don't get discouraged. Caroline has it right: “Don't ever beat yourself up for falling off the wagon. That triggers the behavior to continue. Instead, make the next meal a healthy one and get on with it. I am a serious ex-bulimic, in recovery, and these little things have helped me a lot.”