Eliminate Belly Fat

Eliminate Belly Fat

The dangers of belly fat are reason enough to have a flat stomach.

The average American is carrying around about 30 billion fat cells. Abdominal fat bears the blame for many health problems because it resides within striking distance of your heart, liver, and other organs--pressing on them, feeding them poisons, and messing with their daily function.

A Canadian study of more than 8,000 people found that over 13 years, the people with the weakest abdominal muscles had a death rate more than twice as high as those with the strongest midsections. Such research upholds the notion that flat stomachs do more than turn heads at the beach. In fact, your abdominal muscles control more of your body than you may even realize--and have just as much substance as show.
A defined midsection, in many ways, has defined fitness. But it also defines something else: A flat stomach is the hallmark of people in control of their bodies and, as such, in control of their health.

HEALTHY BREAKFAST CEREALS

Best Cereals For a Healthy Morning

Healthy breakfasts that nix the sugar and trans fats

Kool-Aid and pop-tarts get dumped with high school sweethearts, but cereal somehow survives. A 2005 ABC poll found it's what 31 percent of breakfast eaters devour. And bowlfuls of whole grains, nuts, and fiber can reduce your risk of diabetes and heart disease. Our experts singled out some breakfast bad boys clogging up the aisle (and, thanks to hidden fats, your arteries), then suggested some real breakfast champs to replace them. For a complete guide to packaged foods, check out WH's 125 Best Supermarket Foods.

If you like General Mills Basic 4
A little healthy fat from nuts or seeds is good, says Kristine Clark, Ph.D.,R.D., director of sports nutrition at Pennsylvania State University. It slows digestion and keeps you full longer. But Basic 4's partially hydrogenated oil (aka trans fat) increases your risk of cancer, diabetes, and other chronic diseases.

Switch to Kashi Heart to Heart Oat Flakes and Wild Blueberry Clusters
Dried blueberries, puffed rice, and honey make this healthy cereal light, crunchy, and plenty sweet. No trans fat here and just 0.5gram of saturated fat per generous 1 1/4-cup serving.

If you like Kellogg's Raisin Bran
A handful of raisins and whole wheat sounds healthy, right? It would be, says New York City nutritionist Joy Bauer,R.D., if it weren't for high-fructose corn syrup, which jacks the sugar content up to 19 grams, landing Raisin Bran alongside Lucky Charms. And its whopping 350 milligrams of sodium don't help.

Switch to Whole Foods Market 365 Everyday Value Raisin Bran
"[It has] less calories, sugar, and sodium, but the healthy protein remains," Bauer says. "And there's no extra bad stuff." 365 puts Kellogg's sugar surplus to shame with just 8 grams per 3/4-cup serving and a hefty 6 grams of fiber.

If you like Post Fruity Pebbles
Been eating it since the Stone Age? With hydrogenated oils — highly saturated fats that contribute to clogged arteries — and artificial ingredients, "this cereal might be harmful in the long run," says Barbara Olendzki, R.D., a University of Massachusetts nutritionist. "Even the fiber's fake," she says of the polydextrose, which is mostly sugar and only keeps the pebbles from crumbling. Yabba dabba yuck.

Switch to Kellogg's Frosted Mini-Wheats
The whole-grain side fills your tank while the frosted side satisfies your sweet tooth. "This appears higher in calories than other cereals," Clark says. But it's really just a bigger bowl: Each 200 calorie, 24-biscuit serving also provides a quarter of your fiber RDA and 6 grams of hunger-fighting protein.

If you like General Mills Honey Nut Clusters
"Your digestive enzymes don't have to spend a lot of time breaking this lightweight cereal down, so you'll end up hungrier sooner," Olendzki says. Add that to its absurd 17 grams of sugar and 47grams of carbohydrates for only 3 grams of fiber a cup and all you've got is a quick fix.

Switch to Health Valley Real Oat Bran Almond Crunch
Just a half cup of this crispy heavyweight packs 5 grams of fiber and 6 grams of protein to supercharge your engine. Natural vanilla, amaretto, and barley malt provide sweetness and keep the glycemic index low, Olendzki says. So you'll digest it slowly, preventing the kind of hunger-inducing insulin rush that a bowl of Clusters can cause.

Tweet

Nutritional Information: the Ultimate D-fense

Used to be, a little milk gave you all the vitamin D you needed. Now you'd have to chug a lot of it to get the daily dose suggested by the Institute of Medicine. But many docs say the new guidelines, which rose from 200 international units (IU) to 600 IU, still fall short. "It's a step in the right direction," says Michael F. Holick, Ph.D., M.D., director of the Vitamin D, Skin, and Bone Research Laboratory at the Boston University School of Medicine. "But essentially every tissue in your body needs vitamin D; 600 IU is just too low." The nutrient affects some 2,000 genes and could amp up your immunity to fight off everything from depression to cancer. Plus, many women are D-deficient, says Sarfraz Zaidi, M.D., author of The Power of Vitamin D. Based on new research, you should get 1,000 to 2,000 IU a day. WH waded through the science to find out how taking enough of the so-called super vitamin may help cut your disease risk.

More from Women's Health: http://www.everydayhealth1.com/

Mediterranean Veggie Burgers

These are a delicious, healthy substitute for traditional hamburgers and a fabulous alternative to the usual store bought frozen veggie burgers. They grill up nicely and freeze well, so you can easily make up a batch in advance an

 

These are a delicious, healthy substitute for traditional hamburgers and a fabulous alternative to the usual store bought frozen veggie burgers. They grill up nicely and freeze well, so you can easily make up a batch in advance and bring to a cookout for a veggie alternative.
Did you know: Quinoa is often mistaken for a grain, but it’s actually a seed. It’s a staple in South American countries and is the only “grain” that is a complete protein, making it perfect for a vegetarian diet.

Ingredients: CLICK HERE

Directions:
Cook rigatoni in large pot of boiling salted water 19 minute until very soft. Drain, measure out 1 1/2 cups very tightly packed rigatoni, and set aside.
Bring quinoa and broth to a boil in saucepan. Cover, reduce heat to low, and cook 13 minutes, or until slightly undercooked; some of the white germ will have opened, but much of the quinoa will still have a slight bite. Drain, and set aside.
Heat oil in small saucepan over medium heat. Add onion, and cook 1 minute. Add garlic, and cook 1 minute more. Set aside.
Process rigatoni and white beans in food processor 1 minute, or until smooth and paste-like (it’s OK if there are a few small bits of pasta still intact). Transfer mixture to large bowl. Stir in 3/4 cup quinoa, broccoli, cabbage, bell pepper, tomato sauce, olives, sun-dried tomatoes, and onion-garlic mixture.
Season with salt and pepper, if desired. Mash to combine. Form 6 1/2-cup-sized patties. Brush tops of each patty with canola oil.
Heat grill to high heat. Brush grill topper with canola oil. Place each patty oiled-side down on grill topper. Set grill topper on grill, close grill cover, and cook 6 to 7 minutes. Brush each patty again with oil, and carefully flip. Close grill, and grill 3 to 4 minutes more. Serve with your favorite burger toppings.
(makes 6 servings)

 

Health Recipes Archives

Balsamic Glazed Salmon with Cracked Pepper

Serve this delicious mouthwatering salmon with brown rice or rice pilaf an a green vegetable such as broccoli or spinach for a nutritionally balanced and delicious meal. Salmon, which is known for being high in heart healthy omeg

 

Serve this delicious mouthwatering salmon with brown rice or rice pilaf an a green vegetable such as broccoli or spinach for a nutritionally balanced and delicious meal. Salmon, which is known for being high in heart healthy omega 3 fatty acids, is also extremely high in B vitamins, especially B12 which maintains a healthy nervous system as well as helps form red blood cells.
Did you know: High quality balsamic vinegar is aged for years in wooden barrels, and can be quite expensive. To get the most flavor out of an inexpensive balsamic vinegar, put it in a saucepan and bring to a boil. Reduce heat and simmer down to about half, or until it becomes a thick syrupy liquid. The flavor becomes concentrated and much more flavorful. You can use this anywhere you would use balsamic vinegar.

Ingredients:

Directions: CLICK HERE

Heat a large heavy skillet over medium high heat. Add butter or oil and swirl until hot and coats the pan. Season both sides of salmon filets with salt and cracked black pepper. Add salmon filets to the skillet and cook 1 to 2 minutes per side, until golden brown. If you try to lift up your fish and it sticks, continue cooking until it lifts up effortlessly.
Meanwhile, in small bowl, whisk together the honey and the balsamic vinegar until thoroughly combined. Add the vinegar mixture to the skillet with your fish and continue to cook until fish is fork tender and the liquid reduces and thickens, maybe 2 more minutes. For a thicker, more flavorful sauce, continue simmering for 3 to 5 more minutes until desired consistency, but take your fish out of the pan to avoid overcooking while doing so. Let the salmon filets rest for 5 minutes as they continue cooking even after removing from pan. Serve immediately.

(makes 4 servings)