Eugenia Holmes - 400 Flat Tummy Recipes and Tips

FLAT-TUMMY
RECIPES & TIPS

CONTENTS

Orange Granita ( )

FOREWORD

This book includes recipes that are brimming with flat-tummy all-starsingredients that actually help your midsection look sleeker and flatter. And if you need to drop a few pounds to help the cause, youve come to the right place, because these recipes are chosen to fall within calorie guidelines that can help you lose up to 2 pounds each week. Weve kept your health in mind, too, with good-for-you limits on saturated fat and sodium.

And youll keep hunger pangs at bay with these recipes. They contain plenty of lean protein and fiber to keep you feeling full. Herbs and spices add flavor without calories, and certain fruits and vegetables act as diuretics to help you get rid of belly bulge-causing fluids. Weve also included foods that contain flat-tummy-promoting probiotics and prebioticsgut friendly bacteria and the fibers that feed them. It turns out that a happier gut is a flatter gut!

All of these recipes have been triple-tested and include complete nutritional information. Plan your meals and snacks using this book and you can count on looking and feeling greatand enjoying every bite.

Roasted Sweet and Sour Brussels Sprouts ( )

INTRODUCTION

SECRETS TO A FLAT TUMMY

For many of us, eliminating belly bulge is a major challenge. Intestinal issues or food allergies can cause gas, and PMS can lead to uncomfortable, water-retaining bloat. If youre overweight (especially if youre post-menopausal), you may carry extra pounds around your middle. Plus, some people are genetically predisposed to be shaped like apples rather than pears. Whatever the reason for a protruding tummy, struggling with clothes that no longer fit quite right is a pain. Plus its a bummer to know you dont look your best. 400 Flat-Tummy Recipes & Tips is a great guide to help eliminate belly bloat in the most delicious and healthy way. This collection of fabulous recipes and helpful tips will assist you in being your best self and reaching your personal weight-loss goals.

But desiring a sleek midsection isnt just a matter of vanity. Managing bulk around your middle is essential to good health. A large waistline is one of five risk factors for metabolic syndrome (along with high triglycerides, low HDLor goodcholesterol, high blood pressure, and high fasting blood sugar). It also raises your risk factors for heart disease, diabetes, and stroke. This excess weight is also linked to dementia, including Alzheimers, and lifestyle-related cancers caused by diet, stress, obesity, and physical inactivity, among others.

Interestingly, the culprit behind these risk factors isnt necessarily the soft fatcalled subcutaneous fatthat lies just below the skin. Instead, its the visceral fat deep within your abdomen, surrounding the liver, intestines, and other organs, that produces proteins that lead to problems with inflammation, blood pressure, and insulin resistance. This is also the type of fat implicated in cardiovascular disease, dementia, asthma, breast cancer, and colorectal cancer. As a general rule, if a woman has a waist thats 35 inches or larger, she probably has too much visceral fat.

If your belly bulge is caused by temporary bloating, its probably a result of overeating, gas, or retaining water. Following the guidelines belowparticularly when it comes to eating beans and cruciferous vegetablesmay help you feel better. If the problem is ongoing, see your doctor. You could have an obstruction in your digestive tract, Irritable Bowel Syndrome, Celiac disease, a food allergy or sensitivity, or a more serious problem, including cancer.

Whether the cause of your less-than-svelte tummy is extra pounds, or bloat caused by water retention or gas, this book is here to help. Every recipe in this book includes at least one (and often many more) flat-tummy all-stars. These foods contain nutrients that help battle belly bulge.

Whats more, every recipe in this book falls within nutritional guidelines that will help you lose up to 2 pounds a week, if thats your goal. (Note: These guidelines are for women who weigh 150 pounds; if you weigh more or less, you may need to adjust your food intake.) For example, so that you can follow a sensible and steady diet of 1,600 calories a day, our breakfast recipes are 300 calories or less; lunch weighs in at 400 calories or less; dinner at 500 calories or less, and youll still have room for two 200-calorie snacks. If you find after a few days that you feel too hungry, add one or two more snacks to your daily routine. (You can find recipes for yummy snacks like kale chips or roasted garbanzo beans in for quick, healthy snacks.) Our recipes also contain less than 500 to 600 milligrams of sodium to minimize bloating, along with less than 6 grams of saturated fat for heart health.

FLAT-TUMMY ALL-STARS

In each recipe, we highlight one or more ingredients specially chosen to slim down your middle. Youll find ingredients that fill you up without excess calories and fat; help battle fluid-retention caused by too much sodium; add flavor with a minimum of calories; feed the good bacteria in your gut; and regulate overall gut health.

BEANS AND LENTILS : These high-fiber foods are healthful flat-tummy all-stars, but they can result in bloating. Introduce them gradually into your diet if youre not used to eating them regularly.

BROWN RICE, WHITE POTATOES, AND SWEET POTATOES : If youve been a carb-phobe in recent years, its time to welcome some carbohydrates back into your meal plan. Whole grains, like brown rice, and both white and sweet potatoes contain potassium, which is helpful for de-bloating. Plus, theyre ultra-rich in fibera key component if youre looking to drop some weight, since it helps satisfy hunger.

FISH (INCLUDING SHELLFISH) AND OTHER LEAN PROTEINS : When it comes to healthy sources of protein, it doesnt get any better than fish. Salmon, tuna, and sardines are filled with important omega-3 fats. These fats are loaded with bloat-battling potassium, which can help counteract the effects of sodium. Theyre also high in lean protein, helping to keep hunger pangs at bay and to curb cravings without excess calories and fat. Lean cuts of beef, pork, chicken, and egg whites are also flat-tummy favorites. Keep in mind that an entre serving should contain no more than 6 grams of saturated fat (the recipes in this book have been chosen with that guideline in mind).

FRESH HERBS : Basil, cilantro, rosemary, tarragon, mint, and more introduce flavor to dishes without adding extra calories and sodium. Grow your own herb garden in the summer months for a fresh supply, or search out fresh herbs at your supermarket.

FRUITS AND VEGETABLES : Its hardly a news flash that fruits and vegetables are healthy foods. Five servings of fruits and vegetables each day is the hallmark of any healthy eating plan. The phytonutrients they contain are immune-boosting, plus they include filling fiber, and many provide bloat-reducing potassium, making them flat-tummy superstars. Naturally sweet and delicious, fruits also provide extra hydration, and low-sugar fruits like raspberries and blueberries deliver a boost of vitamin C. Bananas, loaded with potassium, are another good choice. Vegetables containing omega-3s, such as leafy greens, squash, and cauliflower, are especially helpful. Other veggies are great, too: mushrooms, carrots, tomatoes, and cucumber are all filled with water, which can help you stay hydrated due to their high H O content. Ultra-nutritious cruciferous vegetables, like broccoli, cabbage, and Brussels sprouts, are all-stars, too, but they can cause bloat, so be sure to add them to your diet slowly if youre not used to eating them regularly.