Blast Belly Fat with these Superfoods

Tired of that annoying belly fat covering up your secret six pack? Check out these six superfoods from Self Magazine that will help you blast that belly fat!

–       Avocado: Dieters who consumed monounsaturated fats lost more stomach bulge than those eating the same number of calories but less of the fats.

–       Green tea: Drinking three cups of  green tea a day may kick up your metabolism and erase 30 calories daily.

–       Yogurt: Treat puffiness and bloating with probiotic-rich yogurt.

–       Blueberries: Antioxidants in berries enable you to step up your Fat-blasting cardio

–       Bulgur: Dieters who dined on whole grains lost more tummy fat than calorie cutters who ate refined grains. Half a cup of cooked bulgar has more fiber (4 g) and fewer calories (76) than other grains.

–       Chocolate Milk: Athletes who drank chocolate milk had lower levels of muscle damage after four days of intense exercising than those who guzzled a sports drink.

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Foods For Radiant Skin

Want to get glowing, radiant skin but are sick of trying all those expensive creams and fads? Flawless skin is now just a snack away! Try these ten nutritious foods from Self Magazine that will help give you that post workout glow.

–       Almonds

–       Apricots

–       Brazil Nuts

–       Chickpeas

–       Crab

–       Green tea

–       Oranges

–       Salmon

–       Sunflower oil

–       Whole-Wheat bread

 

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Nightime Snacking: How to kick this habit.

We’ve all been there, it seems as though once the sun goes down all bets are off for snacking. You have been good all day, but there’s something about a long workday and the television that makes us pig out at this time of day. Aza Raskin, Massive Health founder, states that, “There is a 1.7 percent overall decrease in healthiness of what’s eaten for every hour of the day that passes after breakfast.” So how can you stop these pre-bedtime habits? Below are ten healthy snacks to help not only satisfy your evening cravings, but also help you fall asleep.

–       Nonfat popcorn

–       Halibut

–       Mango Lassi

–       Chickpeas

–       Chamomile tea

–       Honey

–       Dried tart cherries

–       Turkey

–       Banana “soft serve”

–       Kale Chips

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Carbs: They’re not all bad.

When people want to lose weight, most immediately assume to eliminate carbohydrates from their diet. This article from the Mayo Clinic shows that not all carbs are bad and how you can still eat them as a part of a healthy weight loss.

 

The 2010 Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. On a 2,000 calorie-a-day diet that means that you should be taking in between 900 and 1,300 calories from carbs. Be sure to choose these carbs wisely and intake the healthy types of carbs, such as the ones below:

 

–       Emphasize fiber-rich fruits and vegetables. Aim for whole fresh, frozen and canned fruits and vegetables without added sugar. Also, whole fruits and vegetables add fiber, water and bulk, and help you feel fuller on fewer calories.

 

–       Choose whole grains. All types of grains are good sources of carbohydrates. They’re also rich in vitamins, fiber, and minerals and naturally low in fat. But whole grains are healthier choices than are refined grains, which are stripped of most of their nutrition and fiber.

 

Find three more reasons why carbs aren’t that bad. 

 

 

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Pine Nuts

Just one shot glass full of pine nuts every day can help suppress hunger. Pine nuts contain pinolenic acid, a naturally occurring fat that stimulates cholecystokinin (CCK) and glucagon-like peptide (GLP-1), both powerful hormones that alert the brain that the stomach is full. In one study, women who consumed pinolenic acid reported a decreased desire to eat and also reduced their food intake by 36%. These small nuts also contain the highest protein content of any nut, so they’re a great two-for-one deal.

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Low-Fat Chicken Marsala

Tbsp whole-wheat flour

Tbsp white flour
1/4 tsp white pepper
1 – 1 1/2 lb chicken cutlets
3 c sliced mushrooms
Tbsp thinly sliced shallots
1/2 c Marsala wine
1/2 c low-sodium chicken broth
2 Tbsp chopped parsley
1/2 tsp chopped fresh thyme leaf

1. In a shallow bowl, combine flours and pepper. Dredge chicken in mixture and set aside.

2. Lightly coat a large, nonstick skillet with cooking spray and heat on medium-high. Add chicken and sauté until lightly browned, 2 to 3 minutes per side. Remove cutlets to a plate and keep warm.

3. Add mushrooms and shallots to pan; stir for 1 to 2 minutes.

4. Add wine to pan. Reduce to a glaze, scraping any loose brown bits from bottom of pan.

5. Reduce heat and add broth, parsley, and thyme. Stir; cook until broth reduces by half.

6. Return chicken to pan and simmer for 5 minutes. Serve hot.

Makes 4 servings. Per serving: 224 cal, 2 g fat (1 g sat), 400 g sodium, 20 g carbs, 1 g fiber, 27 g protein

Make it a meal
Mash 1/2 cup boiled red bliss potatoes (leave the skins on for maximum nutrition) with 1 Tbsp fat-free cream cheese, 1 Tbsp skim milk, and salt and pepper to taste. Serve alongside 1/2 cup peeled, sliced carrots that have been boiled, drained, and glazed with 1 tsp honey. This pair of belly-filling sides adds a mere 116 calories, for a dinnertime total of 340.

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Kids’ Foods To Never Eat

Prevention Magazine has highlighted the 7 Kids’ Foods To Never Eat.  Although kids’ snacks are packaged in the most convenient way possible, they’re not convenient for your health—or your child’s health, for that matter. Since your metabolism isn’t quite at the place your kid’s is anymore, it’s time to leave these sugary, fattening culprits at the playground.

1. Squeezable Yogurt- Filled with sugar and corn starch with little to no probiotics.  Instead eat plain nonfat yogurt and add your sweetness such as with honey or fresh berries.

2. Sugary Cereals-Made from refined grains, one little square made from processed grains and coated with sugar probably raises your blood glucose more than an actual sugar packet.  Instead, try whole grain puffed cereals, with cinnamon or bananas added for more flavor.

3. Toaster Pastries-Made with refined white flour that’s been stripped of its nutrients, these also contain sugar, corn syrup, and artificial preservatives. Instead use your toaster for a whole grain piece of bread with some almond butter and fresh fruit.

4. Boxed Mac and Cheese-One-third of a box contains almost 600 mg of sodium—that’s a quarter of the recommended daily cap.  Opt for whole wheat macaroni with chopped vegetables and fresh grated organic parmesan.

5. Fruit Snacks-Some are made with dried fruit and loads of added sugar and syrups. Look for fruit snacks made with real fruit with no added sugar and nothing artificial, from colors to preservatives.

6. Hot Dogs-Preserved meats like hot dogs contain nitrites, which are linked to an increased cancer risk.  Not only do they have high saturated fat content, which sabotages both your heart and your waistline, but add in a refined-flour bun and a generous squirt of sugary ketchup, and this is one lunch you can’t afford to repeat very often.  Instead, try chicken breast strips coated in whole grain breadcrumbs or crushed cereal. Preservative-free turkey jerky strips are another option.

7. Boxed Fruit Juice- Many fruit “juices” actually contain no juice and are filled with sugars, artificial sweeteners and preservatives.  Look for juices that contain 100% real fruit juice, preferably organic, with nothing artificial.

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