I noticed flat belly diet pop up on the search engine trends this morning and decided to do a little research to see what this flat belly diet thing was all about. As it turns out, the flat belly diet was started by prevention magazine and consisted of a test which started out with 13 women. From there, the flat belly diet was developed.
The heart of the Flat Belly Diet plan seems to be what they are calling MUFA's which is simply mono-unsaturated fatty acids. MUFA's included in the flat belly diet include almonds, peanut butter, olive oil, avocado, even chocolate. The flat belly diet seems to indicate having a MUFA with every meal.
According to my reasearch, the Flat Belly Diet is a 32 day program which will reduce bloating and give you a "flat belly". Here is a sample meal plan of the Flat Belly Diet:
Flat Belly Diet Sample Meals
Flat Belly Diet Breakfast
1 cup Rice Krispies with 1 cup skim milk
1/4 cup sunflower seeds
4 oz. pineapple tidbits in juice
1 glass of "Sassy" water
Flat Belly Diet Lunch
3 oz. chunk light tuna in water
1 cup steamed baby carrots
1 piece of light string cheese
1 glass of "Sassy" water
Flat Belly Diet Dinner
4 oz. grilled tilapia
1 cup steamed green beans
1/2 cup roasted red potatoes drizzled with olive oil
1 glass of "Sassy" water
Flat Belly Diet Breakfast
Banana Waffle
1 frozen Lifestream Organic Flax Plus Waffle topped with 1/2 cup sliced banana and
sprinkled with cinnamon, nutmeg, and 2 tbsp MUFA-rich pecans
Flat Belly Diet Lunch
Flat Belly Tacos
4 warm corn tortillas filled evenly with 1/2 cup micro waved Boca Ground Burger
crumbles, and topped with 1/2 cup fresh baby spinach leaves, 1/4 cup salsa, and 1/4
cup MUFA-rich sliced avocado
Flat Belly Diet Dinner
Salmon Steak
3 oz. grilled wild Alaskan salmon served with 1 1/2 cups frozen Cascadian Farm
Organic Cut Green Beans, steamed or microwave, and dressed with freshly ground
white pepper and 2 tbsp MUFA-rich sliced almonds
A MUFA at Every Meal
What can do for you!
"A MUFA at every meal" is the Flat Belly mantra. But exactly what is this magical diet component -- and how does it contribute to weight loss?
MUFA (MOO-fah) is a term that nutritionists have been using for years. It stands for monounsaturated fatty acid, a type of heart-healthy, disease-fighting, "good" fat found in foods like , and have the exact opposite effect of the unhealthy saturated and trans fats you've heard about in the news. According to exciting new research, MUFAs can actually help you lose weight, specifically around your middle.
Numerous studies show that a diet rich in MUFAs is linked to a reduction in LDL cholesterol, the kind that clogs up arteries, and a boost in HDL, the kind that sweeps cholesterol out of the arteries and clears it from the body. They can also lower the risk of heart disease and improve insulin.
But there's even more good news! In addition to their health-giving properties, MUFAs are satisfying and delicious in and of themselves. Who doesn't love drizzling olive oil over a salad, or grabbing a handful of chocolate chips? And that's what makes the Flat Belly Diet difference, according to our diet testers. A MUFA at every meal, not only guarantees good health but leaves you feeling satisfied, not deprived.
SLIM FAST RECALL
Showing posts with label burn fat. Show all posts
Showing posts with label burn fat. Show all posts
Saturday, July 25, 2009
Sunday, January 6, 2008
Superfoods to the Rescue
Superfoods to the Rescue
By: Reader's Digest
Luscious strawberries dipped in rich, dark chocolate. Grilled salmon. Mashed sweet potatoes dusted with cinnamon. Spinach salad tossed with cranberries and walnuts.
Superfoods such as the five described below work better than supplements to slash your risk of heart disease. Not only do they entertain your taste buds like a four-star chef, they also battle all six deadly heart attackers at the same time. Specifically, these amazing foods can:
Reduce your risk of artery-clogging atherosclerosis
Whittle away at cholesterol
Lower your blood pressure
Cool inflammation
Neutralize damaging free radicals
Reduce your chances of developing metabolic syndrome by keeping blood sugar lower and steadier
When eaten in healthy portions, help you lose weight
You don't have to go to the health food store to find them; just wheel your cart through the supermarket. (Hint: Most are in the perimeter aisles, including the produce, meat, and dairy departments.) More good news: We've pulled together the quickest, tastiest ways to cook and serve these healing foods, from tried-and-true favorites to fresh, new ideas. Healthy eating doesn't have to take extra time out of your busy day--reaching for an ounce of dark chocolate or a fistful of walnuts is as quick as grabbing a bag of chips. And the taste? Out of this world.
1. Almonds
Super nutrients. Monounsaturated fat, magnesium, calcium, potassium, fiber.
Serving size. 1 ounce (about 24 almonds); 160 calories.
Benefits. A single serving of these crunchy, protein-packed nuggets provides a whopping 9 grams of monounsaturated fat to help slash LDLs ("bad" cholesterol) and boost HDLs ("good" cholesterol). Simply choosing almonds instead of a doughnut, chips, or pretzels for two snacks a day could cut LDLs nearly by 10 percent. Almonds also pack 6 percent of your daily calcium quota and 20 percent of the magnesium you need--two minerals proven to help lower blood pressure. Bonus: You get 35 percent of the Daily Value (DV) for vitamin E, an artery-protecting antioxidant, as well as 3 grams of fiber. Just be sure to stop with one handful at snack time--advice that holds true for all nuts because they're calorie-dense.
Almond Lemon Chicken recipe
Good ideas:
One serving of almonds fits neatly into an empty Altoids mints tin. Fill the tin each morning and slip it into your purse or briefcase.
Toss some almonds into salads, stir-fries, fruit salad, or hot or cold cereal.
Keep slivered and sliced almonds on hand (store them in the freezer for freshness) to add to vegetable dishes, muffins, and cookies.
2. Apples
Super nutrients. Antioxidants, fiber.
Serving size. 1 medium; 80 calories.
Benefits. Red Delicious, Granny Smith, and Gala apples earned spots on the USDA's top-20 list of antioxidant-rich foods thanks to hefty quantities of the flavonoid quercetin (flavonoids are natural chemicals in plants that, when in your bloodstream, remove free radical molecules, fight inflammation, and impede cancer). Bonus: Apples are a rich source of pectin, a soluble fiber. In a recent study at the University of California, Davis, people who ate two apples a day had fewer oxidized, artery-attacking LDLs than non-apple eaters.
Apple Dumpling recipe
Good ideas:
Chop an apple and add to hot cereal.
For a portable snack, cut up an apple and place the slices in a zipper-lock plastic bag with 2 teaspoons of cinnamon. Carry it with you in an insulated lunch bag (with a freezer pack) to eat at lunch or as a snack. It tastes like apple pie, without the crust or the sugar.
For a quick baked apple, core an apple, pack the center with raisins and walnuts, and dust with cinnamon. Place it in a bowl with 1/4 cup of orange juice, apple juice, or water and microwave on high for 5 minutes, or until done.
3. Carrots
Super nutrients. One of nature's top sources of beta-carotene, an artery-protecting antioxidant.
Serving size. 1 medium; 32 calories.
Benefits. Carrots are color therapy for your cardiovascular system. These veggies' brilliant orange hue is a sign of super-high levels of beta-carotene, an antioxidant that guards against artery-clogging oxidized LDL cholesterol. Only foods like carrots offer this protection--recent studies suggest that antioxidant pills don't help your heart. Cooked carrots have twice the antioxidant power of raw carrots because heat breaks down tough cell walls so that your body can use what's inside. Carrots also provide blood pressure-lowering potassium and magnesium, plus the homocysteine-lowering combination of folate; vitamin B6; and the antioxidants alpha-carotene, lutein, and zeaxanthin.
Good ideas:
Set out a bowl of baby carrots when you're cooking as a healthy snack that won't fill you up with unwanted calories or wreck your appetite.
Buy sliced and shredded carrots in the produce department; add them to soups, salads, and casseroles.
Instead of chips, serve presliced carrots with dip.
Add finely grated carrots to muffins, tuna or salmon salad, and casseroles.
Microwave baby carrots and stir in a dollop of honey for a sweet side dish.
Roast carrots in the oven with olive oil.
4. Milk
Super nutrients. Great source of blood pressure-lowering calcium, magnesium, and potassium.
Serving size. 8 ounces 1% milk;110 calories.
Benefits. Your heart--and your waistline--love it when you have a milk mustache. (So, of course, do your bones!) A growing stack of research proves that calcium and other minerals in milk help lower blood pressure by keeping arteries flexible and helping your kidneys flush pressure-boosting sodium out of your body. A glass of cold moo juice at lunch or a generous splash on your morning cereal could cut your risk of insulin resistance--a potent heart disease risk factor--by 71 percent
and help you lose weight. How? Mayo Clinic researchers suspect that calcium "down-regulates" fat absorption by fat cells and "up-regulates" fat burning.
Good ideas:
A favorite cocoa recipe: Mix 1 cup of fat-free or low-fat milk, two packets of sugar substitute, and cocoa in a small saucepan or microwaveable cup and heat for about 1 minute.
Cook hot cereal and low-sodium instant or canned soups with milk instead of water.
Make milk your drive-through thirst quencher. Most fast-food restaurants offer the low-fat variety in cartons or single-serve bottles.
Order a latte with fat-free milk instead of black or with cream at your favorite coffee shop.
Make sugar-free instant pudding with low-fat or fat-free milk and serve it with berries.
Use fat-free evaporated milk in place of regular milk in baked goods, soups, and sauces. A cup contains 742 milligrams of calcium--more than double the amount in low-fat milk.
Whip partially frozen fat-free evaporated milk for a high-calcium dessert topping that has one-tenth the calories of regular whipped cream.
Puree fat-free or low-fat cottage cheese and fat-free evaporated milk with some lemon juice and rosemary for a light pasta sauce.
5. Kidney Beans
Super nutrients. Soluble fiber, folate, potassium, magnesium.
Serving size. 1/2 cup; 112 calories.
Benefits. Eating beans four times a week--in baked beans, bean dip, chili, or a salad sprinkled with chickpeas or black beans--could cut your risk of coronary heart disease by 20 to 30 percent. Make some of them kidney beans; they're rich in LDL-lowering soluble fiber (2 grams in a 1/2-cup serving) and homocysteine-controlling folate, as well as blood pressure-easing potassium and magnesium.
Bonus: Thanks to healthy doses of fiber and protein, beans give you steady energy, not a sudden rise (and fall) of blood sugar that ups your risk of metabolic syndrome and weight gain.
Good ideas:
Rinse canned kidney beans before using to remove sodium. Toss them into chili, casseroles, and soups.
For a quick tamale pie, serve warm kidney beans over a piece of cornbread and top with grated cheese.
Make a better three-bean salad: Combine kidney, black, and white beans, then mix in chopped tomatoes and scallions. Dress with olive oil, lemon juice, and black pepper.
In a food processor or blender, combine cooked kidney beans with garlic, cumin, and chili peppers for a delicious spread that can be used as a dip for crudités or a sandwich filling.
By: Reader's Digest
Luscious strawberries dipped in rich, dark chocolate. Grilled salmon. Mashed sweet potatoes dusted with cinnamon. Spinach salad tossed with cranberries and walnuts.
Superfoods such as the five described below work better than supplements to slash your risk of heart disease. Not only do they entertain your taste buds like a four-star chef, they also battle all six deadly heart attackers at the same time. Specifically, these amazing foods can:
Reduce your risk of artery-clogging atherosclerosis
Whittle away at cholesterol
Lower your blood pressure
Cool inflammation
Neutralize damaging free radicals
Reduce your chances of developing metabolic syndrome by keeping blood sugar lower and steadier
When eaten in healthy portions, help you lose weight
You don't have to go to the health food store to find them; just wheel your cart through the supermarket. (Hint: Most are in the perimeter aisles, including the produce, meat, and dairy departments.) More good news: We've pulled together the quickest, tastiest ways to cook and serve these healing foods, from tried-and-true favorites to fresh, new ideas. Healthy eating doesn't have to take extra time out of your busy day--reaching for an ounce of dark chocolate or a fistful of walnuts is as quick as grabbing a bag of chips. And the taste? Out of this world.
1. Almonds
Super nutrients. Monounsaturated fat, magnesium, calcium, potassium, fiber.
Serving size. 1 ounce (about 24 almonds); 160 calories.
Benefits. A single serving of these crunchy, protein-packed nuggets provides a whopping 9 grams of monounsaturated fat to help slash LDLs ("bad" cholesterol) and boost HDLs ("good" cholesterol). Simply choosing almonds instead of a doughnut, chips, or pretzels for two snacks a day could cut LDLs nearly by 10 percent. Almonds also pack 6 percent of your daily calcium quota and 20 percent of the magnesium you need--two minerals proven to help lower blood pressure. Bonus: You get 35 percent of the Daily Value (DV) for vitamin E, an artery-protecting antioxidant, as well as 3 grams of fiber. Just be sure to stop with one handful at snack time--advice that holds true for all nuts because they're calorie-dense.
Almond Lemon Chicken recipe
Good ideas:
One serving of almonds fits neatly into an empty Altoids mints tin. Fill the tin each morning and slip it into your purse or briefcase.
Toss some almonds into salads, stir-fries, fruit salad, or hot or cold cereal.
Keep slivered and sliced almonds on hand (store them in the freezer for freshness) to add to vegetable dishes, muffins, and cookies.
2. Apples
Super nutrients. Antioxidants, fiber.
Serving size. 1 medium; 80 calories.
Benefits. Red Delicious, Granny Smith, and Gala apples earned spots on the USDA's top-20 list of antioxidant-rich foods thanks to hefty quantities of the flavonoid quercetin (flavonoids are natural chemicals in plants that, when in your bloodstream, remove free radical molecules, fight inflammation, and impede cancer). Bonus: Apples are a rich source of pectin, a soluble fiber. In a recent study at the University of California, Davis, people who ate two apples a day had fewer oxidized, artery-attacking LDLs than non-apple eaters.
Apple Dumpling recipe
Good ideas:
Chop an apple and add to hot cereal.
For a portable snack, cut up an apple and place the slices in a zipper-lock plastic bag with 2 teaspoons of cinnamon. Carry it with you in an insulated lunch bag (with a freezer pack) to eat at lunch or as a snack. It tastes like apple pie, without the crust or the sugar.
For a quick baked apple, core an apple, pack the center with raisins and walnuts, and dust with cinnamon. Place it in a bowl with 1/4 cup of orange juice, apple juice, or water and microwave on high for 5 minutes, or until done.
3. Carrots
Super nutrients. One of nature's top sources of beta-carotene, an artery-protecting antioxidant.
Serving size. 1 medium; 32 calories.
Benefits. Carrots are color therapy for your cardiovascular system. These veggies' brilliant orange hue is a sign of super-high levels of beta-carotene, an antioxidant that guards against artery-clogging oxidized LDL cholesterol. Only foods like carrots offer this protection--recent studies suggest that antioxidant pills don't help your heart. Cooked carrots have twice the antioxidant power of raw carrots because heat breaks down tough cell walls so that your body can use what's inside. Carrots also provide blood pressure-lowering potassium and magnesium, plus the homocysteine-lowering combination of folate; vitamin B6; and the antioxidants alpha-carotene, lutein, and zeaxanthin.
Good ideas:
Set out a bowl of baby carrots when you're cooking as a healthy snack that won't fill you up with unwanted calories or wreck your appetite.
Buy sliced and shredded carrots in the produce department; add them to soups, salads, and casseroles.
Instead of chips, serve presliced carrots with dip.
Add finely grated carrots to muffins, tuna or salmon salad, and casseroles.
Microwave baby carrots and stir in a dollop of honey for a sweet side dish.
Roast carrots in the oven with olive oil.
4. Milk
Super nutrients. Great source of blood pressure-lowering calcium, magnesium, and potassium.
Serving size. 8 ounces 1% milk;110 calories.
Benefits. Your heart--and your waistline--love it when you have a milk mustache. (So, of course, do your bones!) A growing stack of research proves that calcium and other minerals in milk help lower blood pressure by keeping arteries flexible and helping your kidneys flush pressure-boosting sodium out of your body. A glass of cold moo juice at lunch or a generous splash on your morning cereal could cut your risk of insulin resistance--a potent heart disease risk factor--by 71 percent
and help you lose weight. How? Mayo Clinic researchers suspect that calcium "down-regulates" fat absorption by fat cells and "up-regulates" fat burning.
Good ideas:
A favorite cocoa recipe: Mix 1 cup of fat-free or low-fat milk, two packets of sugar substitute, and cocoa in a small saucepan or microwaveable cup and heat for about 1 minute.
Cook hot cereal and low-sodium instant or canned soups with milk instead of water.
Make milk your drive-through thirst quencher. Most fast-food restaurants offer the low-fat variety in cartons or single-serve bottles.
Order a latte with fat-free milk instead of black or with cream at your favorite coffee shop.
Make sugar-free instant pudding with low-fat or fat-free milk and serve it with berries.
Use fat-free evaporated milk in place of regular milk in baked goods, soups, and sauces. A cup contains 742 milligrams of calcium--more than double the amount in low-fat milk.
Whip partially frozen fat-free evaporated milk for a high-calcium dessert topping that has one-tenth the calories of regular whipped cream.
Puree fat-free or low-fat cottage cheese and fat-free evaporated milk with some lemon juice and rosemary for a light pasta sauce.
5. Kidney Beans
Super nutrients. Soluble fiber, folate, potassium, magnesium.
Serving size. 1/2 cup; 112 calories.
Benefits. Eating beans four times a week--in baked beans, bean dip, chili, or a salad sprinkled with chickpeas or black beans--could cut your risk of coronary heart disease by 20 to 30 percent. Make some of them kidney beans; they're rich in LDL-lowering soluble fiber (2 grams in a 1/2-cup serving) and homocysteine-controlling folate, as well as blood pressure-easing potassium and magnesium.
Bonus: Thanks to healthy doses of fiber and protein, beans give you steady energy, not a sudden rise (and fall) of blood sugar that ups your risk of metabolic syndrome and weight gain.
Good ideas:
Rinse canned kidney beans before using to remove sodium. Toss them into chili, casseroles, and soups.
For a quick tamale pie, serve warm kidney beans over a piece of cornbread and top with grated cheese.
Make a better three-bean salad: Combine kidney, black, and white beans, then mix in chopped tomatoes and scallions. Dress with olive oil, lemon juice, and black pepper.
In a food processor or blender, combine cooked kidney beans with garlic, cumin, and chili peppers for a delicious spread that can be used as a dip for crudités or a sandwich filling.
Monday, December 31, 2007
So Tell Me - How Do You Burn The Fat?
Just an interesting article I found online
Ultimately, the key to steady weight loss is to burn the fat that is stored in various parts of the body at a regular pace. But how do you burn the fat when it seems so rigidly in place?
Fad diets that consist of counting calories in a variety of different ways only last as long as you are "on" them. Once you stop, annoyingly, so too does the weight loss. Even more frustrating, is the fact that many times, a year down the track, not only have you put back the weight you originally lost, but you have added to it as well!
Tasty slimming shakes and specially prepared foods don't burn the bodyfat stores either, they simply reduce your calorie intake. Again, as soon as you stop taking them, your weight loss stops too.
Changing the way you eat can help reduce the calories, contributing to weight loss, but again, don't burn the fat stores that you need to in order to regain the shape you desire. Simply eliminating the fat in foods doesn't necessarily mean that you will eliminate the fat on you. In fact, some fats are good for you - such as those found in fish, nuts, olives, and seeds.
So what is the key to weight loss and looking great? What is the secret to managing not to move, but to burn the fat that you have found so hard to shift until now? I'll tell you. Metabolism.
By speeding up your metabolism, your body will automatically burn the fat stores gradually and evenly all over your body, resulting in a steady weight loss and returning it to the state it once was.
Since it is not possible to choose one particular place on your body with extra fat such as the hips, thighs, stomach, or bum and just burn the bodyfat from the stores in those areas, it's necessary for you to do an overall job , on the whole body.
In order to speed up your metabolism, and lose weight, you need to exercise. Although there are two types of exercise - anaerobic and aerobic, the latter has the advantage that it will continue to burn the fat stores even after you stop exercising.
The longer and harder you have been exercising, the longer your body will continue to burn the fatstores for, adding to your weight loss even if you are doing nothing but watching TV! You do aerobic exercise when you walk, swim, or cycle.
Weightlifting falls into a slightly different category. Although it does not increase your metabolism, it is an activity that will burn the fat through increasing your lean muscle. In fact, for every extra pound of muscle you put on, you will burn 40-50 more calories, so it's an excellent exercise for weightloss!
Ironically, eat! To aid weight loss and burn the bodyfat stores on your body, you need to kick-start your metabolism, which slows down when you don't eat, particularly overnight. So a big breakfast is very important.
Eating little and often - around 6 times a day - will also help to maintain a higher metabolism helping your body burn calories, resulting in weight loss.
That said, it's also important to watch what you eat. weight loss never occurs when you eat loads of deep-fried, sugary, and convenience foods which are high in fat and low in nutrition. Try instead to go for foods that are high in fibre , such as spinach or bran , and limit toxins such as alcohol, sweets, and caffeine. Also, drink lots of water, around 8 glasses each day.
Apart from the weight loss and shaping of your body, an increased metabolism also provides you with more energy.
So what are you waiting for? Burn the fat, lose weight and feel great the natural way!
Get in touch with the industry experts at http://www.weightlossfatburnersecrets.com for more help. Steve Magill has written several articles with regard to the weightloss business. As a Fellow in the (FBAE) he is considered an expert consultant when it comes to helping people to lose weight.
Article Source: http://EzineArticles.com/?expert=Steve_Magill
Ultimately, the key to steady weight loss is to burn the fat that is stored in various parts of the body at a regular pace. But how do you burn the fat when it seems so rigidly in place?
Fad diets that consist of counting calories in a variety of different ways only last as long as you are "on" them. Once you stop, annoyingly, so too does the weight loss. Even more frustrating, is the fact that many times, a year down the track, not only have you put back the weight you originally lost, but you have added to it as well!
Tasty slimming shakes and specially prepared foods don't burn the bodyfat stores either, they simply reduce your calorie intake. Again, as soon as you stop taking them, your weight loss stops too.
Changing the way you eat can help reduce the calories, contributing to weight loss, but again, don't burn the fat stores that you need to in order to regain the shape you desire. Simply eliminating the fat in foods doesn't necessarily mean that you will eliminate the fat on you. In fact, some fats are good for you - such as those found in fish, nuts, olives, and seeds.
So what is the key to weight loss and looking great? What is the secret to managing not to move, but to burn the fat that you have found so hard to shift until now? I'll tell you. Metabolism.
By speeding up your metabolism, your body will automatically burn the fat stores gradually and evenly all over your body, resulting in a steady weight loss and returning it to the state it once was.
Since it is not possible to choose one particular place on your body with extra fat such as the hips, thighs, stomach, or bum and just burn the bodyfat from the stores in those areas, it's necessary for you to do an overall job , on the whole body.
In order to speed up your metabolism, and lose weight, you need to exercise. Although there are two types of exercise - anaerobic and aerobic, the latter has the advantage that it will continue to burn the fat stores even after you stop exercising.
The longer and harder you have been exercising, the longer your body will continue to burn the fatstores for, adding to your weight loss even if you are doing nothing but watching TV! You do aerobic exercise when you walk, swim, or cycle.
Weightlifting falls into a slightly different category. Although it does not increase your metabolism, it is an activity that will burn the fat through increasing your lean muscle. In fact, for every extra pound of muscle you put on, you will burn 40-50 more calories, so it's an excellent exercise for weightloss!
Ironically, eat! To aid weight loss and burn the bodyfat stores on your body, you need to kick-start your metabolism, which slows down when you don't eat, particularly overnight. So a big breakfast is very important.
Eating little and often - around 6 times a day - will also help to maintain a higher metabolism helping your body burn calories, resulting in weight loss.
That said, it's also important to watch what you eat. weight loss never occurs when you eat loads of deep-fried, sugary, and convenience foods which are high in fat and low in nutrition. Try instead to go for foods that are high in fibre , such as spinach or bran , and limit toxins such as alcohol, sweets, and caffeine. Also, drink lots of water, around 8 glasses each day.
Apart from the weight loss and shaping of your body, an increased metabolism also provides you with more energy.
So what are you waiting for? Burn the fat, lose weight and feel great the natural way!
Get in touch with the industry experts at http://www.weightlossfatburnersecrets.com for more help. Steve Magill has written several articles with regard to the weightloss business. As a Fellow in the (FBAE) he is considered an expert consultant when it comes to helping people to lose weight.
Article Source: http://EzineArticles.com/?expert=Steve_Magill
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