Belly Fat Blast Menus

Breakfast
2 Scrambled Eggs
1 Cup Plain Fat Free Yogurt-with 1 tblsp sugar free fruit stirred into it.

Lunch
Lettuce Wrap, made with leftover beef, chicken or fish, tomato slice, chopped cucumber, sprinkle of cheese,

Dinner
4 oz baked chicken breast
roasted veggies,
salad with 1/4 cup green beans.

Blueberries - A new study shows rats who ate a diet rich in blueberries lost abdominal fat -- the kind of fat linked to heart disease and diabetes -- as well as experienced other health benefits like lowered cholesterol and improved glucose control even if their diet wasn't otherwise heart-healthy. (WebMed)

This recipe combines buckwheat, whole wheat, flax seeds, blueberries and the natural sweetness of honey to produce a great tasting breakfast that is good for you.

3/4 cup buckwheat flour

3/4 cup whole-wheat flour

2 Tbsp. ground flaxseed*

2 tsp. baking powder

1 tsp. baking soda

1/2 tsp. salt

1 cup skim or low fat buttermilk

3/4 cup skim milk

2 large eggs

1 Tbsp. canola oil

1 Tbsp. honey

2 cups blueberries (rinsed and set aside)**

Vegetable cooking spray

Pure maple syrup as desired

In large bowl combine flours, flaxseed, baking powder, baking soda and salt. In separate bowl mix together buttermilk, skim milk, eggs, oil and honey.

Pour egg mixture into dry ingredients and stir just until batter is lightly mixed together. (If the batter appears too thick, add a dollop more of skim milk to thin.) Lumps are okay and over mixing makes for hard pancakes. Fold in blueberries.

Preheat large skillet over medium heat. Spray skillet with cooking spray. Use about 1/4 cup of batter for each pancake. Cook for about 2 to 3 minutes per side on medium or medium-high heat. The pancakes are ready to flip when bubbles start to appear. Turn over only once and when golden brown. You will have enough for 4-6 generous servings, and any leftovers can be frozen for a mid-week treat.

Makes 6 servings

*Flaxseed - Is flaxseed the new wonder food? Preliminary studies show that flaxseed may help fight everything from heart disease and diabetes to breast cancer.(WebMed)

This lens is to help people find natural ways of being healthier. It is for information purposes only and should never be considered as medical advice. Remember to never change your health regimen without consulting your medical adviser.

Breakfast:
Start your morning right with a healthy Breakfast.
Take a cup of fat-free plain yogurt and stir in 1 cup of berries. Add 1 whole wheat English muffin toped with some nut butter (nuts are healthy fats to fight flab)and 1 tsp fruit spread. You're gonna be satisfied

Lunch:
Take 2 oz cooked chicken, 1/1 large whole wheat pita, some lite feta cheese, a huge handful of spinach leaves, 1 tsp olive oil (another fat blast MUFA-Mono unsaturated fat) 1tsp pine nuts, a squeeze of lemon and an apple or kiwi.

Dinner:
Cook whole -wheat pasta, drain and add 1/2 cup marinara sauce, 2 oz lean sirloin, a salad of baby spinach with a sprinkling of olive oil and balsamic vinegar.

With these menus it will be rare if you crave sweets but if you do, have a 1/2 cup applesauce sprinkled with cinnamon.

Unlimited plain coffee or tea, especially green tea. It has been shown to help dieters.

"Better to be deprived of food for three days, than tea for one." (Ancient Chinese Proverb)

The International Journal of Obesity reported that dierters on a low calorie meal plan who ate two eggs for breakfast lost 65% more weight than those who were on the same calorie reduced diet but ate bagels.

Evidently the protein in eggs helped satisfy the egg eating dieters so they snacked less.

Breakfast:
Combine 1 cup berries with 3 tbs calcium fortified orange juice, 3 oz firm tofu, 1tbs wheat germ and enjoy with 1 1/2 cups of fat free milk.

Starting your day without carbs will keep cravings away.

Lunch:
3oz tuna with 3 cups mixed salad, 2 tbs of your favorite lite dressing, sprinkle on sunflower seeds (good source of protein) and enjoy a small whole grain roll. Have fresh fruit for dessert.

Dinner:
This evening enjoy a huge salad of mixed greens, with black beans, guacamole and salsa. Add a 12" whole wheat tortilla for a South of the Border style dinner.

Dessert, a cup of fat free ricotta or fat free cottage chesses sprinkled with cinnamon and 2 tbs granola.

Recent studies by scientists at Boston University found that women following a low-fat diet rich in fiber and other nutrients were three times less likely to put on weight around the middle than those who ate less-healthy fare but 400 fewer calories. .

Here are some foods you need to eat more of to keep the weight off that belly area.

Melon: "Both honeydew and cantaloupe are high in potassium, which is a mineral that keeps sodium levels low and beats belly bloat."

Wine: The Journal of Clinical Endocrinology & Metabolism found that people who averaged a serving of alcohol a day had slimmer waistlines than their teetotaling counterparts.

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Whole-grain bread: Researchers at Penn State found that dieters who ate at least five servings of whole grains, while following a low-calorie diet shed 24 percent more abdominal fat than those who averaged the same number of calories but ate refined grains.

Grapefruit: Vitamin C fruit was found in research that people who ate the least amount of this nutrient were 131 percent more likely to have larger waists than those who got the most. Other studies suggest that grapefruit can curb the insulin spikes that lead to fat storage.

Walnuts: Omega-3 fatty acids lower levels of stress hormones, such as cortisol, that can contribute to fat storage. To get more omega-3s, sprinkle some ground flaxseed on your yogurt, eat fish or take supplements.

Sugar substitutes:

The pink, blue, and yellow packets can make your stomach swell. Some people have difficulty digesting artificial sweeteners, such as sorbito! and xylitol which can cause bloating and diarrhea.

Canned soup:

Many boxed, canned, and frozen processed foods are loaded with sodium. A cup of chicken noodle, for instance, can pack in more than a third of your 2,400-milligram daily limit. "

Partially hydrogenated oil:

Diets that are high in trans fats may actually cause fat in the body to redistribute itself to the belly. Because "trans fat-free" foods can contain up to 0.5 grams of the stuff per serving, scan ingredient lists on packages.

Anyone who has a family history of heart disease and/or obesity, should check out the Med diet and give it a try. It's so good, not just good for you.

A delicious way to have a healthy heart.

The Mediterranean diet is thought to reduce your risk of heart disease. In fact, a 2007 study conducted in the United States found that both men and women who consumed a Mediterranean diet lowered their risk of death from both heart disease and cancer.

Key components of the Mediterranean diet include:

* Eating a generous amount of fruits and vegetables

* Consuming healthy fats such as olive oil and canola oil

* Eating small portions of nuts

* Drinking red wine, in moderation, for some

* Consuming very little red meat and eating fish on a regular basis

Breakfast:
1 egg with 1/2 cup part skim mozzarella cheese, a tbs salsa and 1/2 large pink grapefruit.

Again, starting your day minus any carbs can keep you from cravings.

Lunch:
2 oz of Turkey, a sliced pear, a huge mixed salad with lite dressing. 1 tbs walnuts (another MUFA fat blasting food) and 1 cup fat free split pea soup.

Dinner:
3 oz wild salmon, preferably baked, spinach salad with 1tsp olive oil and lemon juice along with 1/2 cup of brown rice sprinkled with pine nuts.

Fresh fruit for dessert.

Chocolate and Peanut Butter Smoothie

In a blender, combine 3/4 cup frozen berries, 1/4 cup low-fat vanilla yogurt, 1/2 cup low-fat chocolate soy milk, and 2 tablespoons reduced-fat all-natural peanut butter. 355 calories

Egg-White Muffin Melt

Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato. 270 calories

Mexican Egg Scramble

Scramble 3 egg whites with 1/4 cup canned black beans (rinsed and drained) and 1 ounce reduced-fat cheddar cheese. Top with 2 tablespoons salsa, 191 calories

Low Fat Chicken Chili

If you are looking for a way to cut calories and fat without cutting down on taste, this is a great tasting alternative to using hamburger in chili which would have a lot more calories and fat per serving. Give it a try and let me know what you think.

If you are looking for a way to cut calories and fat without cutting down on taste, this is a great tasting alternative to using hamburger in chili which would have a lot more calories and fat per serving. Give it a try and let me know what you think.

CHICKEN CHILI

6 pieces boneless, skinless chicken breast
2 cans chili beans (Mexican style)
2 cans tomato juice
Total calories and fat
Boil chicken till done and cut up. Combine all ingredients in a large pot. Add chili powder to taste and red pepper seeds or powder if desired. Simmer for approximately 3 hours. Add water if needed.

Makes 12 two cup servings 345 calories each serving 3 fat grams each