7 Flat Belly Food Tricks

I was looking through Women's Health Magazine and came across an article about 7 Flat Belly Food Tricks.  The article overviewed certain foods that can help keep you fuller longer, jump-start your metabolism, or help absorb calories.  I jotted them down so I could post them and here they are!

1.  Eat Dessert.  Yes, you read correctly.  Eating something (small and) sweet after dinner can help signal that the meal is over.

2.  Drink Milk.  Consuming 1,800 milligrams of calcium a day can block the absorption of nearly 80 calories.  If you don't like milk by itself, you can always put it in your coffee, in your cereal, etc.

3.  Spice Things Up.  The substance that makes hot peppers hot, Capsaicin, temporarily boosts your metabolism.

4.  Go Organic.  Organic foods tend to have fiber counts that keep you fuller longer.

5.  Keep the Skin On.  The skin of lots of fruits and veggies, like apples, oranges, potatoes, etc. have a TON of fiber.  Don't eat the whole peel, but the stringy stuff is great!

6.  Buy Precut Veggies.  They're the perfect snack and you don't need me to tell you why vegetables are good for you!

7.  Use Zagat's.  Go to restaurants where your meal will linger and take a little while.  That way, you won't be rushed and will recognize when you're full.

Getting Ready for the Summer

So after a miserably cold and rainy start to April, the weather has finally warmed up, the air is humid and it's time to break out the bathing suits.  If you haven't gotten yourself started on whipping yourself into shape, it's not too late!  I've been slacking off quite a bit but I've vowed to myself that I'll be at the gym at least 4 times a week in preparation for my first beach day.  I know that a lot of posts have to do with ab workouts, but if there is one ab workout that I swear by, it's 8-minute abs.  It sounds silly, but it's the perfect, quick routine to do at any time and it really works!  Check it out.

Healthy Sandwich Recipes

Everyone loves a good sandwich.  I'm a big fan of sandwiches with melted cheese, creamy sauces, and delicious cold-cuts.  However, those aren't exactly the healthiest of "acoutrements," so I looked up a few recipes from Cooking Light for satisfying sandwiches that you don't have to feel guilty about.

Ham and Spinach Fococcia Sandwich

Ingredients

• 3 tablespoons low-fat mayonnaise
• 2 tablespoons chopped fresh basil
• 2 teaspoons sun-dried tomato sprinkles
• 1/4 teaspoon crushed red pepper
• 1 (8-inch) round focaccia bread (about 8 ounces)
• 8 ounces smoked deli ham, thinly sliced
• 1 (7-ounce) bottle roasted red bell peppers, drained and sliced
• 1 cup spinach leaves

Preparation

• Combine the first 4 ingredients in a small bowl. Cut bread in half horizontally. Spread the mayonnaise mixture over the cut sides of bread. Place ham over bottom half of bread. Top with peppers and spinach, and cover with top half of bread. Cut the sandwich crosswise into 4 wedges.

Proscuitto  Fococcia Sandwiches

Ingredients

• 1 (9-ounce) round loaf focaccia bread
• 3 ounces thinly sliced prosciutto*
• 4 ounces thinly sliced Muenster cheese
• 1 (6-ounce) package fresh baby spinach
• 1/4 cup bottled roasted red bell peppers, drained
• 2 tablespoons light balsamic vinaigrette

Preparation

• Cut bread in half horizontally, using a serrated knife. Top bottom bread half with prosciutto and next 3 ingredients. Drizzle with balsamic vinaigrette; cover with top bread half. Wrap in aluminum foil; place on a baking sheet.
• Bake at 350° for 15 minutes or until warm. Cut focaccia into six wedges. Serve immediately.
• *6 ounces of ham may be substituted for prosciutto for approximately the same amount of calories.

Turkey Reuben Sandwiches

Ingredients

• 2 tablespoons Dijon mustard
• 8 slices rye bread
• 4 (1-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)
• 8 ounces smoked turkey, thinly sliced
• 2/3 cup sauerkraut, drained and rinsed
• 1/4 cup fat-free Thousand Island dressing
• 1 tablespoon canola oil, divided

Preparation

• Spread about 3/4 teaspoon mustard over each bread slice. Place 1 cheese slice on each of 4 bread slices. Divide turkey evenly over cheese. Top each serving with 2 1/2 tablespoons sauerkraut and 1 tablespoon dressing. Top each serving with 1 bread slice, mustard sides down.
• Heat 1 1/2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add 2 sandwiches to pan; top with another heavy skillet. Cook 3 minutes on each side or until golden; remove sandwiches from pan, and keep warm. Repeat procedure with remaining oil and sandwiches.

Awesome Abs!

Women's Health Magazine has come up with an ab workout plan that'll get you toned and tight in just weeks.  Experts at Women's Health say their routine is so successful because it works your entire core, as opposed to just your abdominal muscles.  Check out these moves and do them a few times a week to get your own awesome abs!

Stability Ball Pelvic Tilt Crunch

Grab a 5- to 10-pound medicine ball. Lie faceup on a stability ball with back and head pressed into the ball, your feet together on the floor, and the medicine ball positioned against your chest(A). Brace your abs and crunch up until your shoulders are off the ball. Then reach the ball toward the ceiling (B). That's 1 rep.
 Works chest, abs, hips, and glutes 

Walk the Plank and Rotate

Get in plank position with your hands on a 12- to 18-inch step (A). With your weight on your left arm, rotate your body while raising your right arm toward the ceiling (B). Return to plank position and step your right arm down to the right of the bench, then your left arm down to the left of the bench. Step back up, leading with your left arm. That's 1 rep.
Works entire core, shoulders, chest, back, and hips 

Arm Pull over Straight-Leg Crunch

Grab a pair of 10- to 12-pound dumbbells and lie on your back with your arms behind you. Extend your legs at a 45-degree angle (A). Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor (B). Return to start (don't let your legs touch the floor). That's 1 rep.
Works upper back, abs, and hips 

Gwenyth Paltrow's Famous Tuna Burgers

While flipping through my (very obvious) favorite health/fitness magazine, SELF, I found a few recipes from actress Gwenyth Paltrow.  Paltrow, who says she's currently in the best shape of her life, gave readers a few tips on how she controls her weight, and she also gave them a few of her favorite recipes.  The one that looked most enticing to me was her Tuna and Ginger burgers so I thought I'd share!

INGREDIENTS

• 2 teaspoons Dijon mustard
• 1 teaspoon wasabi powder
• 1 tablespoon finely chopped ginger
• 1 tablespoon finely chopped garlic
• 1 1/2 tablespoons peanut oil, plus 1 tbsp more for cooking
• 1/2 teaspoon coarse sea salt
• 1/2 teaspoon freshly ground black pepper
• 1 lb tuna, cut into 1-inch pieces
• 2 tablespoons extra-virgin olive oil
• 3 shallots, thinly sliced
• 4 sprouted-grain (or whole-wheat) hamburger buns
• Arugula (optional)

PREPARATION

1. Combine mustard, wasabi and 1 tsp water in a bowl. Combine mustard mixture, ginger, garlic, 1 1/2 tbsp peanut oil, salt and pepper in a food processor; pulse until pastelike; set aside wasabi mayo. Add tuna and pulse until just combined. Form tuna mixture into 4 patties and refrigerate at least 1 hour and up to 24 hours. Heat olive oil in a skillet over medium-high heat. Sauté shallots until soft and lightly brown, 10 minutes; set aside. [You can also refrigerate the shallots for up to 24 hours and warm them up right before serving.] Heat grill to high or set grill pan over high heat. Rub burgers with 1 tbsp peanut oil; grill to desired doneness, 2 to 3 minutes per side for medium-rare. Grill buns until lightly toasted. Spread wasabi mayo on bottom half of each bun, top with 1/4 sautéed shallots, garnish with arugula, if desired, and finish with burger and top half of bun.

THE SKINNY

471 calories per burger, 24 g fat (4 g saturated), 34 g carbs, 7 g fiber, 34 g protein

Shrimp Enchiladas!

As I was browsing through my new favorite place to find recipes, SELF Magazine, I found this delicious recipe for shrimp enchiladas.  This dish is healthy, and protein packed to keep you full and energized.

INGREDIENTS

Sauce

• 1 can (14.5 oz) diced tomatoes
• 1/2 cup Onion and Garlic Mix
• 4 chipotle chiles, finely diced
• 1/4 teaspoon salt

Enchiladas

• 3 corn tortillas, halved
• 3/4 cup Broccoli and Red Bell Pepper Mix
• 1 cup Lime Shrimp
• 1 cup 75% fat-free cheddar (4 oz), shredded

PREPARATION

1. Heat oven to 375°.
    

   Sauce Combine all sauce ingredients in a bowl.
    

   Enchiladas Pour 3/4 cup sauce into the bottom of a 10" baking dish. Press both sides of tortillas into sauce, then place 3 tortilla halves on top of sauce. Add half of Broccoli and Red Bell Pepper Mix, half of Lime Shrimp and half of cheese. Layer on remaining 3 tortilla halves, Broccoli and Red Bell Pepper Mix and Lime Shrimp. Pour remaining 1 1/4 cups sauce and cheese over shrimp. If not eating immediately, cover tightly and freeze. Otherwise, bake 20 minutes, covered with foil. Remove foil; bake until cheese bubbles, 10 minutes more.
    

   To reheat Bake, covered with foil, at 400° for 25 minutes. Remove foil; bake until cheese bubbles, 5 minutes more.

THE SKINNY

489 calories per serving, 11.9 g fat (3.8 g saturated), 47 g carbs, 7 g fiber, 48 g protein

15 Best Diet Tips Ever

WebMD has had their weight-loss professionals put together the 15 best dieting tips they could offer.  Everyone knows that the actual key to losing weight is eating less and working out more, but for those of us who may struggle with that, here are a few more helpful hints.

Tip No.1
Drink plenty of water or other calorie free beverages.
-Thirst is often confused with hunger, so before you eat something, try drinking.

Tip No.2
Think about what you can add to your diet, not what you should take away.
-For instance, add fruits and veggies to your day.

Tip No.3
Consider whether you're actually hungry.
-Whenever you feel like eating, look for actual signs of hunger.

Tip No.4
Be choosy with nighttime snacks.
-Make sure that if you grab a snack after dinner, it's something healthy and small.

Tip No.5
Enjoy your favorite foods.
-Limiting your favorite foods and cravings can lead to "rebound" over-eating.

Tip No.6
Enjoy your treats away from home.
-Try to keep any treats out of the house to avoid constant slip ups.

Tip No.7
-Eat several mini-meals during the day.
If you eat more calories than you burn, you'll lose weight, but it's difficult to do so if you're always hungry.

Tip No.8
Eat protein at every meal.
-Protein is more satisfying then carbs or fats, and may be the new weapon in weight control.

Tip No.9
Spice it up.
-Adding spices or chiles to your food can help you feel more satisfied after a meal.

Tip No.10
Stock your kitchen with healthy convenience foods.
-Having ready-to-eat snacks and meals-in-minutes, sets you up for success.

Tip No.11
Order child portions at restaurants.
-Using smaller plates can also help.

Tip No.12
Eat foods in season.
-Fruits and veggies are at their best when their in season, and will therefore be more satisfying then.

Tip No.13
Swap a cup of pasta for a cup of vegetables.
-It makes a HUGE difference.

Tip No.14
Use non-food alternatives to cope with stress.

Tip No.15
BE PHYSICALLY ACTIVE!

7 Tips to Clean Up Your Diet

So I was browsing the web the other day and came across this video on COOKING LIGHT's website.  Ultimately, Cooking Light had their nutrionists research the latest information on a healthy diet and translate it into a language that we can all understand!  How nice of them, I know.  The video below gives 7 tips on how to "clean up" your diet by eating healthy, unprocessed, whole foods.  Check it out, and enjoy!

Celebrity Workout: Kim Kardashian

Kim Kardashian has taken the world by storm, and so have her curves.  This girl is no twig, she's got some meat on her and she works it well!  For those of us who are also curvy, but just aren't sure how to perfect them and embrace them, I did some research and found some of Kim's favorite workout moves.  Kim's trainer, Gunnar Peterson, shared some great toning moves in SELF Magazine, so I thought I'd share it everything everyone!  Best of luck!

BUTT BOOSTER
-Stand on an unstable surface, for instance, a CorDisc or Bosu, with feet hip-width apart, knees slightly bent, and a small weight in each hand, held at shoulders.  Make sure to keep abs engaged and start repetitions of squatting and standing.  DO two sets of 16 reps.  This tones your butt, arms, abs and thighs.

WAIST CINCHER

-Start in side plank, resting on left forearm with legs stacked and hips lifted.  Hold a weight in right hand, elbow bent 90 degrees and maintain plank as you rotate your torso forward, bringing the weight to left armpit.  Switch side and repeat.  This move works your abs, obliques, and shoulders.

POWER PUNCH

-Stand with feet hip-width apart, knees soft, firsts at chin.  Powering through abs, pivot from hips allowing right fist to follow.  Switch arms and repeat. Do 3 sets: 30 reps, 50 reps, and then 76 to finish.  The power punch will tone your biceps, triceps, shoulders and abs.

Yummy Black Bean Tostada Burgers

I love burgers.  In fact, I just ate Red Robin for dinner, which is exactly why when I came across this black bean burger I thought I should give it a try some time in an attempt to avoid Red Robin.  Sure, it was delicious, and I don't mind a treat like that from time to time... but being in college, I don't just treat myself from time to time, I do all the time.  I found this recipe in SHAPE Magazine and it literally made my mouth water.  So give it a try, and enjoy!

Ingredients

• For The Pico de Gallo
• 1 large beefsteak tomato, seeded
• and chopped (about 3/4 cup)
• ¹/₄ cup finely chopped red onion
• 1 to 2 jalapeños, seeded and finely chopped (about 1/4 cup)
• 1 T lime juice
• 1 t extra-virgin olive oil
• 2 T chopped fresh cilantro
• Kosher salt and freshly ground black pepper to taste
• For The Burgers
• 1 15.5-ounce can low-sodium black beans
• Cooking spray
• 3 clv garlic, minced
• ¹/₄ cup panko (Japanese bread crumbs), preferably whole-wheat
• ¹/₂ t ground cumin
• ¹/₂ t dried oregano
• ¹/₄ t kosher salt
• Freshly ground black pepper to taste
• 8 small (6-inch) corn tortillas
• 1 large California avocado, peeled and sliced

Directions

To make the pico de gallo, combine tomato, onion, jalapeños, lime juice, olive oil, cilantro, salt, and pepper in a medium bowl. Stir, cover, and set aside at room temperature for up to 30 minutes, or refrigerate for up to 3 hours to allow flavors to blend.

To make the burgers, rinse black beans in a colander and set aside. Meanwhile, coat a medium skillet with cooking spray and heat to mediumlow. Add red onion and cook, stirring occasionally, about 5 minutes, or until soft. Add garlic and cook, stirring constantly, 2 minutes more.

In a large bowl, combine black beans, onion mixture, panko, cumin, oregano, salt, and pepper. Mash, allowing some chunks to remain. Form bean mixture into four patties about 3 inches wide and half an inch thick.

Divide tortillas into two stacks of four and wrap each stack loosely with foil. Place burgers and tortilla packets on a lightly oiled grill and cook for 4 minutes. Flip burgers and packets and cook for 3 minutes more, or until burgers are lightly browned. To serve, arrange two tortillas on each of four plates. Top with a burger, salsa, and avocado slices and serve.