Shrink Your Jiggly Belly
Does Your Belly Look Like This?
Before I started eating healthy, my belly looked exactly like this one.
What have you done to shrink your jiggly belly today? I have started my day with a healthy fruit and vegetable shake. Had an apple for my morning break, a tuna salad for lunch, yogurt at the afternoon break and roast beef with vegetables in my crockpot and tonight 6 almonds.
Did your day resemble mine? If not, no worries, it's a learning process. Believe me that I didn't always eat like this.
I hope this lens will help you make good healthy eating choices in your journey.
Set Your Goal
Have you set a goal yet? With a little discipline you will be able to reach your weight goal. There are ways to reach your ideal weight without spending all those hours in the gym.
Don't be among the Canadian statistics where 59.2% of men and 43.9% of women are at increased health risk because of excess weight.
Hope this lens will help you start today for a healthier you.
Apply and do it
"Knowing is not enough;
Willing is not enough;
You must do." (Goethe)
Do you own a scale?
Do You Skip Breakfast?
How Big Is A Serving Of Vegetable And Fruit
Vegetables and fruits:
Raw lettuce or spinach: 250mL (1 cup)
Frozen or canned vegetables or fruit: 125mL (1/2 cup)
Piece of fresh fruit or vegetable: 1 medium
100% fruit or vegetable juice: 125mL (1/2 cup)
Water Can Boost Your Metabolism
A good rule of thumb is to drink 10-12 glasses of water per day
There is no evidence to show that drinking 10-12 glasses of water is necessary. Generally, nutritionists recommend we follow the "8x8" rule, which is to drink eight 8-ounce glasses of water per day.
Drinking more water does indeed boost metabolism - especially if your glass is icy cold. Your body must work to warm the water up, burning a few extra calories in the process.
As for other benefits of water, 85% of your brain tissue is water, which means that if you're dehydrated, both your body and your mind will be stressed.
Cinnamon and Honey
Honey is produced in most of the countries of the world. Scientists of today also note honey as very effective medicine for all kinds of diseases and can be used without side effects which is also a plus.
Today's science says that even though honey is sweet, when it is taken in the right dosage as a medicine, it does not harm even diabetic patients.
Researched by western scientists suggest the following to shrink your belly:
Drink honey and cinnamon powder boiled in one cup of water, on an empty stomach, one half hour before breakfast and at night before sleeping.
When taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet.
How Big Is A Serving Of Milk and Alternatives
Milk or fortified soy beverages: 250mL (1 cup)
Yogurt: 175mL (3/4 cup)
Cheese: 50g (1.5 oz)
Fiber can actually help with overeating.
All high fiber foods will take longer to chew and digest,
making you feel satisfied longer.
How Big Is A Serving Of Meat And Alternatives
Cooked fish, shellfish, poultry or lean meat: 75g (2.5 oz) or 125mL (1/2 cup)
Cooked legumes: 175mL (3/4 cup)
Tofu: 175mL (3/4 cup)
Peanut or nut butters: 30mL (2 tbsp)
Shelled nuts or seeds: 60mL (1/4 cup)
Keep eggs refrigerated and in their own carton until the eggs are used. Also, do not store eggs with other foods containing odors like onions, fish or apples.
Eggs should not be combined and left to stand at room temperature before cooking for more than 20 minutes.
Why Your Body Needs Protein
Your body needs adequate protein daily for healthy weight management.
Unfortunately, many dietary protein sources, including meat, cheese and nuts, are also high in unwanted fat and calories.
Personalized Protein Powder is a convenient, fat-free way to supplement dietary protein, helping you stay lean and fit.
Beginning around age 35, you can lose about 1% of your muscle mass each year.
As you age, protein becomes important for more reasons than building biceps; it becomes important for your overall health.
Delicious Protein Bars
Instead of grabbing a candy bar, treat yourself to a protein bar.
Each deliciously chewy bar is packed with nutrition and covered in a delicious chocolate coating.
So it satisfies your sweet tooth, and gives you valuable soy protein between meals for sustained energy and weight management.
I always carry protein bars with me; especially when I am running errands. Remember to always have a full stomach before going grocery shopping. You will be less tempted to buy junk food.
Emotional Eating Issues
Overcome your fears, anxiety, and other stresses and stop using food as an over-the-counter tranquilizer that causes you to gain weight. The following books have helped many, including myself deal with emotional eating issues.
Should You Hang A Mirror Around The Table?
One study found that eating in front of mirrors reduced the amount people ate by nearly a third. It seems that having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you're trying to slim down.
You can do it!!
You become successful the moment you start moving towards a worthwhile goal.
Fiber Filler Upper
Fiber fills you up then slims you down. Studies show that fiber lowers your risk of cancer, heart attack and high blood pressure.
Did you know it also keeps you full and helps you decrease the total amount of calories you consume every day?
The trick is to sneak fiber into your daily meals. Tactic is - eat smaller portions and don't wait until you are starving to eat; have nutritious snacks between your meals. When you wait until you are starving, we all know what happens. We pig out and this won't help you at all.
If you eat more than 50 grams of fiber in a day, you can get diarrhea and bloating, which can interfere with your body's absorption of other key minerals.
Did your belly benefit from fiber today?
Asparagus And Its Benefits
Did you know that asparagus contains a nutrient that helps shrink your belly?
Health experts explain that the vegetable's asparagine (an amino acid) and potassium are diuretics that flush belly-bloating water weight and fat-trapping toxins.
Asparagus also contains fructool-igosaharides, prebiotics that feed beneficial bacteria in the gut to promote weight loss.
Tasty ways to get the benefits: Many recipes call for just the asparagus tips, but you can put the bottoms to use by whipping up a dip for crackers and crudites. Simply blend 1 cup of cooked asparagus (cut into small pieces) with 1/2 cup each of reduced-fat cream cheese and mayonnaise in a food processor. YUMMY!!!
Tips For Cooking Vegetables
The essential vitamin B that are in vegetables are easily lost when preparing food. Water dissolves them, heat destroys them and time fades them.
It is suggested to cook your vegetables for the shortest possible time, in the least amount of water necessary. Steam, microwave, or rapidly stir fry for maximum retention of valuable nutrients.
If you must boil vegetables, add them to boiling water to limit the amount of time they soak. Remove immediately and whenever possible, use the liquid in soups and gravies.
By cooking carefully, or serving them raw, you will preserve precious nutrients, such as Vitamins B and C as well as folacin, thiamin and ribolfavian.
Every time your internal voice starts saying:
"I'm too fat"
"I'm too uncoordinated"
"I can't do it"
"I can do whatever I put my mind to"
If you don't like whole wheat try a sandwich with rye bread.
Try burritos instead of tacos. Flour tortillas have more fiber than taco shells. Profit more with whole wheat burritos. If you're in a restaurant order a burrito with meat and beans instead of meat alone.
Add oregano or basil to your pizza. Add mushrooms to your pizza. If you're in a restaurant, put your pizza on a napkin to spoon off the grease. The grease is better on the napkin instead of in your jiggly belly...you know that lower abdomen we all adore!!!
Wild rice has more fiber than white rice..
Cook broccoli, cauliflower and carrots because they provide more fiber when heated.
Instead of breadcrumbs, use uncooked oatmeal. Boost fiber by adding 3/4 cup of oats per pound of ground meat.
Choose whole wheat pasta or spinach pasta instead of regular pasta.
A sweet potato has more fiber than a typical Idaho potato. If you don't like sweet potatoes, at least eat the skin of a regular potato.
Unprocessed Food Is The Best
Following a healthy food plan means selecting whole, unprocessed foods and cutting down on foods that are prepackaged, pre-prepared or highly refined, including sugar and white bread.
Burmuda Breeze Recipe
Here's a little treat:
In a shaker with crushed ice, combine 1/3 cup mango nectar, 1/2 cup pineapple juice and 1/2 up pineapple juice and 1/3 cup lemon-lime soda. Shake well and strain into glass. Garnish with fresh pineapple l=slice, if desired.
Bonus: pineapple flushes cellulite-causing toxins.
Fruit's vitamin C plays a key role in the syntheses of carnitine and amino acid that transports fatty acids into cells to be burned for fuel.
Increasing intake of vitamin C has been shown to speed metabolism by a percent.
All it takes is 15 minutes to make up to a week's worth of lunches and dinners.
Start with a head of your favorite lettuce (try red romaine), Â½ medium red cabbage, 2-3 carrots, green (or other color) peppers, and scallions.
Put the lettuce in a bowl, throw the rest in the food processor, toss together, and then put handfuls of the mixture into separate plastic containers or baggies.
Grab one in the morning, along with some cherry tomatoes, and you're good to go.
Add a tablespoon of shredded cheese, a hard-boiled egg, or beans to make a great meal or a great snack to beat the afternoon munchies.
To mix it up, try adding them to pitas or rolling them up in whole wheat tortillas. Just remember to choose a low-calorie salad dressing.
Occidental Stir Fry
1/2 tsp Ginger
1 pound Shrimp
4 tsp Sugar
1 tbsp Cornstarch
1/4 tsp Dry Mustard
3/4 cups Chicken Broth
2 tbsp Soya Sauce
1 tbsp Lemon Juice
2 tbsp Cooking Oil (Extra Virgin)
1 medium Onion
1 cup of Celeri
Combine sugar, cornstarch, ginger, mustard, pepper, chicken broth, Soya Sauce and lemon in a bowl and set aside.
Cook onions and celeri; remove from skillet.
Cook shrimps, 7 to 8 minutes then add celeri and onions and cook for 1 to 2 minutes. Then you can add the conbined (sugar, cornstarch, ginger, etc mix).
Simmer all together until it thickens.
Serve with egg noodles.
I have lots of great memories of my mom cooking my favorite diner. Mom....i'm giving out your recipe!! We were eating this together just a few months ago..........R.I.P. Mom...sure do miss you!!! xxx
White Bean Tuna Salad
White Bean Tuna Salad
2 cups arugula,and
1/2 cup canned cannelloni beans (rinsed and drained)
1/3 cup chunk light tuna in water
1/4 cup thinly sliced red onion
1 tablespoon sliced sun-dried tomatoes in olive oil
Add 2 teaspoons extra-virgin olive oil
Juice of 1/ lemon
Dash black pepper
263 calories, 11g fat per serving
Yummy Healthy Cheesecake
Cut nearly 200 calories, 21 grams of fat, and 141 milligrams of cholesterol, simply by using low-fat and fat-free dairy products and streamlining the crust.
3/4 cup(s) graham cracker crumbs
2 tablespoon(s) trans-fat free vegetable oil spread, melted
3 package(s) (8-ounce) reduced-fat cream cheese
1 cup(s) sugar
1 tablespoon(s) cornstarch
1 1/2 pint(s) fat-free sour cream
1 1/4 teaspoon(s) vanilla extract
2 large eggs
2 large egg whites
Preheat oven to 325 degrees F. In 9-inch springform pan, stir crumbs with spread until moistened. With hand, firmly press mixture onto bottom of pan. Bake crust 15 minutes or until deep golden. Cool 5 minutes on wire rack.
Meanwhile, in large bowl, with mixer on medium speed, beat cream cheese until smooth. Combine sugar and cornstarch. Slowly beat sugar mixture into cream cheese. On low speed, beat in sour cream and vanilla. Add eggs and egg whites, 1 at a time, until blended.
Pour batter over crust in pan. Bake cheesecake 1 hour. Edge will be set, but center will still jiggle. Turn oven off; let cheesecake remain in oven 1 hour. Transfer to wire rack. Run thin knife around edge of cheesecake to prevent cracking during cooling. Cool in pan, about 2 hours. Cover and refrigerate 4 hours or overnight. Remove side of pan to serve.
What To Avoid After Exercising
A recent study in the Journal of Applied Physiology found that eating a low-carbohydrate meal after aerobic exercise enhances your insulin sensitivity.
This is highly beneficial, since impaired insulin sensitivity, or insulin resistance, is the underlying cause of type 2 diabetes and a significant risk factor for other chronic diseases, such as heart disease.
Consuming fructose, including that from fruit juices, within this two-hour window will decimate your natural Human Growth Hormone production:
"A high sugar meal after working out, or even a recovery drink (containing high sugar) after working out, will stop the benefits of exercise .
If you miss reaching HGH release during working out, you will still receive the calorie burning benefit from the workout. However, you'll miss the bonus for two hours after working out.
This is an extremely important fact to remember if you want to get lean.
The University of Virginia research team demonstrated that carbohydrates are burned during exercise in direct proportion to the intensity of training.
However, the actual effect takes place after exercising, during the recovery.
This makes the 2 hour period after exercising, very important.
If you are middle-age and want all the benefits from exercise, then apply this strategy."