Winning the battle of the bulge (around the waist) is a goal for many people in the United States. We have become a sedentary, overweight nation and the quest for fat burning diets that work is a valid pursuit. Here are some top foods that you should incorporate into your daily diet as well as recipes that will help to get you slim and trim! Drink plenty of water and add in 45 minutes of exercise every other day and you will be looking in the mirror at a new figure.
1. Monounsaturated fats...
...in moderation, are great for your system! This fat is found in avocado, olives, nuts, seeds, and dark chocolate and helps to reduce things like heart disease. Our body needs good fats to function, so this type is the one to eat within a balanced diet. You’ll find that you become full faster, have energy for your workouts, and have handy snacks around when you need a pick me up at 3pm while at work.
2. Whole grains...
...such as oatmeal and seed/grain breads will make a great breakfast that keeps hunger at bay and aids in digestion. Eating a breakfast of whole grains will help the pounds to melt off because you stay full longer, it’s nutritious, and it provides ample fuel so that your blood sugar and energy doesn’t drop part way to lunch and you end up snacking on unhealthy vending machine treats.
3. Protein shakes and smoothies...
...made with whey and protein powder are fabulous ways to drink down hunger and boost energy levels! Some think that protein shakes are only for athletes trying to pump up at the gym, but that’s simply not true. Have one as a midday snack and you will feel energized to get through the day and because many flavors can hide in a smoothie, toss in ample berries, some veggies like spinach, and oils like flaxseed oil and you will get down some of your necessary vegetable intake.
4. Egg whites...
...are a real treat and help to fight belly fat! They contain lots of protein and metabolize fat with vitamin B12. An egg-white omlet for breakfast with a small bowl of oatmeal and berries could be just the kickstart that you need for your day, acting as a better meal than a bagel and cream cheese or sugary cereals!
5. Lean protein meats and fish...
...will help your body to get trim because it takes more energy (fat burning energy) to process proteins than fat or carbohydrates. Fish like salmons and tuna, lean beef, and turkey are great ways to incorporate this into your diet.
6. Get those dairy products into your system!
Yogurts along with low fat or skim milks and cheeses can help to get your waist tight because calcium is a fat fighting super hero and can even prevent it from forming.
...is rich in antioxidants and fights off illness and pounds! Brew pitchers of iced tea to enjoy throughout the day or drink a couple of cups of hot tea and you’ll find that you are burning more calories than if you weren’t drinking the tea. There have been studies that show that people who drank tea about 4 times a day burned 260+ more calories a day than people who did not.
Now for some yummy recipes that are healthy and filling, which will get you going for your goal of a svelte figure.
Italian Zucchini Bake
1 can(s) (28-oz) diced, tomatoes
2 clove(s) (minced) garlic, or .25 tsp. garlic powder
2 tablespoon(s) (chopped) parsley, or 2 tsp. dried
2 teaspoon(s) (dried) basil
1 bay leaf
1/2 teaspoon(s) salt
1/2 teaspoon(s) pepper
4 zucchini, about 1.25 lbs.
1/2 cup(s) (shredded) fat-free , mozzarella cheese
1/4 cup(s) (grated) Parmesan cheese
Preheat oven to 350ºF. Coat a 9-inch pie pan with nonstick cooking spray.
In a medium saucepan over medium heat, combine first seven ingredients. Stir and bring to a boil. Reduce heat to low; simmer for 30 minutes.
Cut zucchini into ¼-inch-thick rounds and sprinkle with salt. Drain on paper towels while you heat an indoor grill or stove-top grill pan to medium-high.
Coat grill pan with nonstick cooking spray. Grill zucchini for 4 minutes, or until slightly softened, turning over halfway through.
Remove bay leaf from sauce and pour half the sauce into pie pan. Arrange half the zucchini slices on sauce. Top with ¼ cup mozzarella and 2 Tbsp. Parmesan. Repeat layers, using remaining sauce, zucchini and cheeses. Bake for 40 minutes, or until center is bubbly.
Spiced Shrimp over Rice
1 pound(s) (large ) shrimp, peeled and deveined
2 teaspoon(s) (ground) cumin
1/2 teaspoon(s) cinnamon
1/2 teaspoon(s) cinnamon
1/2 teaspoon(s) salt
1/4 teaspoon(s) pepper
1 cup(s) white rice, uncooked
1 tablespoon(s) olive oil
large yellow onion, diced
1 (orange) bell pepper , diced
1/2 cup(s) (golden) raisins
14 can(s) (diced) tomatoes, in juice
juice of 1 lemon
In a medium bowl, toss together shrimp, cumin, cinnamon, salt and pepper; set aside.
Cook rice as package directs.
Meanwhile, heat olive oil in a large skillet over medium heat. Add onions and peppers, and sauté 5 to 7 minutes, stirring occasionally, until softened. Add shrimp and sauté 2 minutes, or until pink. Add raisins and tomatoes to skillet; bring to a boil, reduce heat and simmer about 3 to 4 minutes, or until shrimp is cooked through. Stir in lemon juice just before serving. Serve shrimp mixture over rice.
Protein Packed Breakfast Sandwich.
1 small turkey bacon
1 large egg
1 (whole-grain ) English muffin, split and toasted
1 slice(s) (fat-free) Cheddar cheese
Mist a small nonstick skillet with nonstick cooking spray; warm over medium-high heat. Add turkey bacon and cook for 2 to 3 minutes per side, or until browned. Remove bacon from pan; drain on paper towels.
In hot skillet, cook egg as desired. Place egg on one half of English muffin, top with cheese slice, bacon and remaining half of muffin.
Spinach and Chicken Casserole
2 cup(s) (cooked skinless) chicken breast, 2 cups cooked skinless chicken breast (10-oz. package cooked, diced
1 package(s) (10-oz.) frozen spinach, thawed and drained
1/2 cup(s) (reduced-fat) sour cream
1/2 cup(s) (reduced-fat) mayonnaise
1/4 teaspoon(s) (garlic) powder
1/2 teaspoon(s) black pepper
3/4 cup(s) (grated) Parmesan cheese
1/4 cup(s) (shredded, reduced fat) mozzarella cheese
Preheat oven to 350ºF. Lightly coat an 8-inch square baking dish with nonstick cooking spray.
Combine chicken and spinach in prepared dish. In bowl, whisk together remaining ingredients.
Add about 1/4 of cheese mixture to pan with chicken and spinach; mix well and spread evenly in pan. Top with remaining cheese mixture.
Bake in center of oven, uncovered, for 40 minutes, or until top is nicely browned.
Shrimp and Spinach Pasta
6 clove(s) garlic
1 pound(s) shrimp, peeled and deveined
zest of 1 lemon
2 tablespoon(s) (chopped) flat-leaf parsley
1/2 teaspoon(s) salt
4 teaspoon(s) (extra-virgin) olive oil
8 ounce(s) whole wheat pasta, such as rotini, penne or shells
6 ounce(s) (baby spinach) rinsed and patted dry
4 teaspoon(s) (grated ) Parmesan cheese, optional
Mince 4 cloves garlic. Mix garlic with shrimp, lemon zest, parsley and salt in a bowl; cover and refrigerate for 30 minutes.
Crush remaining garlic and combine with olive oil in small microwavable bowl. Microwave on high for 1 minute.
Prepare pasta according to package directions.
Coat a large skillet with nonstick cooking spray and warm over medium-high heat. Add shrimp mixture, cooking shrimp about 3 minutes per side. Add spinach, drained pasta and oil mixture. Toss to combine; heat through. Serve immediately, topping with grated Parmesan if desired.
1 pound(s) (90% lean) ground beef
1 pound(s) (Italian-style hot or sweet lean) turkey sausage , casings removed
2 clove(s) garlic, minced
2 teaspoon(s) (dried) oregano
1 cup(s) (diced) carrots, about 2 medium
1 medium zucchini, chopped
1 medium yellow squash, chopped
2 whole(s) portobello mushrooms, chopped
1 can(s) (diced) tomatoes
1 jar(s) (26-oz) marinara sauce
1 pound(s) linguine
Warm a large skillet coated with olive oil-flavored nonstick cooking spray over medium-high heat. Add ground beef and sausage to skillet along with garlic and oregano. Sauté until meat is no longer pink in middle, about 8 to 10 minutes, breaking it up into small pieces with a spoon.
Add carrots and sauté for 4 to 5 minutes, or until softened. Add zucchini, squash and mushrooms, and sauté for another 5 to 7 minutes, or until vegetables soften.
Add tomatoes and marinara sauce. Bring to a boil, reduce heat and simmer 10 to 15 minutes.
Meanwhile, in a large pot of boiling salted water, cook pasta according to package directions. Drain pasta and toss with sauce in a large bowl.
Here’s to a skinny, healthier new you! Adding proper nutrients daily can help your body fight the fat for you!