Busting Belly Fat!

Many people find that they have problem areas where they just cannot get fat to budge.  

It’s frustrating that, although you may be making an effort with your diet and trying to exercise more, sometimes it feels impossible to reduce fat around your belly. With an active lifestyle there are several steps you can take to help you become or remain trim all over.

Breaking down the fat loss myth

I’m sorry to say that there is no such thing as spot reduction, we just don’t get to choose where our body stores fat and we can’t remove it from particular places when we decide we don’t want it.  It’s a disheartening fact but hundreds of sit-ups and stomach crunches on their own won’t immediately help you lose that spare tire. The good news is that with diet and exercise together, you can burn your excess fat and by following my  three belly fat busting tips that spare tire will soon deflate.

Three simple tips to help you reduce the appearance of belly fat

Here are my three go-to belly busters that help keep me stress free and in control of my figure.

Belly buster tip 1:  Make time to be active

Although you can’t spot reduce and only target a flabby tummy, you shouldn’t discount the benefits of general exercise.  If you can find time for a physical activity every day, then you’ll soon find yourself firming up all over.

I know you’ve heard it before but being active and becoming physically fit is also wonderful way to cut through the stress in your life.  Spending time exercising can give you a time out and help you reprioritize.   Even better, the time you spend exercising is time when you can’t be eating!

Belly buster tip 2:  Take a deep breath

Practice conscious breathing by inhaling through your nose and letting the air expand into your tummy, then breathe out through your mouth. Stopping work and taking 5-10 conscious breaths can calm your mind and give you a rejuvenating time out. Don’t let stress creep up and leave you feeling frazzled by the end of the day, that way may lead to comfort eating.  Try this breathing technique as often as  you remember (you may even want to stick up a post-it note to yourself).  Take the time to think about your body and how you want it to look.  This mindful technique may help you avoid a donut or re-prioritize a trip to the gym.

Belly buster tip 3:  Pull your shoulders back and your tummy in

Schedule a stretching break instead of a coffee break. You can do simple stretches and exercises from the comfort of your office chair or while you’re on the phone.  Try pulling in your tummy when your sitting or standing for 30 seconds at a time and you’ll be strengthening your core stomach muscles. And, if you have a minute, then take a moment to stand up straight, pull your shoulders back and walk tall. Improving your posture can help make you feel more alert and in better shape.

Although there are no quick-fix solutions, you’ll instantly feel better if you begin to exercise, take control of your figure and make the time to think about you.  Whatever your problem area – be it a wobbly belly, thunder thighs or a double chin – with a consistent exercise routine and patience you can improve your physique.

Faux Fried Chicken Apple Skillet

Is there anything better than single skillet dinners? I wish every meal only required a single pot, pan or skillet! That would sure save us some clean up time. This recipe, for Skillet Fried Chicken with Apple, is everything that a comforting, cold weather dinner should be. The chicken is lightly coated in coconut flour, giving it the feel of fried chicken without the extra fat, calories and guilt. Apple cider and fresh apples along with fresh sage bring seasonal flavors and close-your-eyes worthy taste. 

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

• 2 pounds chicken tenders
• sea salt and black pepper
• ¼ cup coconut flour
• 3 tablespoons coconut oil, divided
• 1 yellow onion, chopped
• 1 tablespoon garlic, minced
• ¾ cup broth (chicken or bone)
• ¾ cup Apple Cider
• 2 apples, seeded and diced
• 1 tablespoon apple cider vinegar
• 1 tablespoon fresh sage leaves, minced (use the smallest leaves intact as garnish)

Instructions

1. Season the chicken tenders on both sides with salt and pepper. Set 1 Tablespoon of the coconut flour aside, and dredge the chicken through the remaining coconut flour, shaking off the excess.
2. In a 12-inch skillet place 2 Tablespoons of the coconut oil over medium-high heat. Add the chicken and cook until browned, about 7 minutes per side. Transfer the chicken to a plate and tent with foil.
3. Add the remaining 1 Tablespoon of coconut oil to the same skillet over medium-high heat. Add the onions and garlic; cook for 5 minutes. Stir in the remaining 1 Tablespoon of coconut flour and cook for another 2 minutes.
4. Deglaze the skillet with the broth and cider and bring to a boil. Reduce the heat to medium and simmer until it thickens, about 5 minutes.
5. Add the apples, vinegar and sage. Season to taste with salt and pepper. Simmer until the apples soften, about 5 minutes. Add the chicken back to the skillet, and cover with the sauce. Garnish with fresh sage leaves. Enjoy!

Nutritional Analysis

One serving equals: 216 calories, 12g fat, 21g carbohydrate, 12g sugar, 265mg sodium, 3g fiber, and 29g protein

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Pre-Prepared Foods... Not all bad!

Focus on good nutrition while making use of pre-prepared foods and you'll find that healthy eating is easy!

For protein, you can buy fish or poultry that’s already seasoned and ready for quick grilling or frozen pre-cooked shrimp that can be tossed with some pasta and veggies for a quick dish.  And don’t overlook canned tuna, salmon or chicken breast that can be added to salad greens, rice dishes or soups.

You can also boost the nutritional value of condensed soups by mixing them with nonfat milk or soy milk instead of water.  As the soup is heating, toss in some frozen mixed vegetables, or some loose pack spinach to add nutrition, flavor and bulk.  Frozen-loose pack vegetables allow you to use only what you need and are ready to eat in minutes.

Salad preparation can also be quick thanks to pre-washed salad greens, all sorts of pre-sliced and chopped veggies and baby carrots.  Add a splash of low-fat bottled dressing and some pre-cooked chicken or shrimp and you’ve got a quick and healthy meal.

Fresh, pre-washed and cut veggies are available in the produce section, and if your market has a salad bar you can often find them there, too.  Pop them in the steamer, toss with some pre-chopped garlic or onions when they’re crisp/tender, and you’ve got a gourmet dish in minutes.

BBQ Chicken En 

Papillote

This quick and easy recipe combines chicken, sweet potato, butter beans, green beans and tangy BBQ sauce. It’s simple, the meat turns out tender, and there’s virtually no clean up!

Be sure to slice the sweet potato very thin, as you want it to be tender at the end of the 30-minute baking time. This is also why we are using thin sliced chicken breast, in order to make sure that the meat is cook through.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

• 2 shallots, thinly sliced into half moons
• 1 sweet potato, peeled and thinly sliced into half moons
• 1 cup green beans, trimmed and cut into 1 inch pieces
• 1 (16 ounce) can butter beans
• ½ cup natural BBQ sauce (avoid ones with added sugars)
• 4 chicken breast, thin sliced
• 2 tablespoons fresh chives, minced

Instructions

1. Preheat the oven to 400º F.
2. In a large bowl toss the shallots, sweet potatoes, green beans and butter beans with half of the BBQ sauce. Rub the remaining sauce over the chicken breasts.
3. Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the sweet potato and green beans and a chicken breast in the center of the top half of each parchment. Generously season with salt and pepper. Top with a sprinkle of chives.
4. Fold the bottom half of the parchment paper over the chicken and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
5. Bake the chicken and veggie packets for 30 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. Enjoy!

Nutritional Analysis

One serving equals: 268 calories, 4g fat, 22g carbohydrate, 3g sugar, 625mg sodium, 5g fiber, and 35g protein.

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Ian Bowen

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Healthy Eating Food Prep

Focus on good nutrition while making use of pre-prepared foods and you’ll find that healthy eating is easy.

One of the biggest complaints people have about eating healthily is the perception that it requires more hours in the kitchen to prepare nutritious meals.  But there are so many convenience items available now that preparing healthy meals is a snap.

For protein, you can buy fish or poultry that’s already seasoned and ready for quick grilling or frozen pre-cooked shrimp that can be tossed with some pasta and veggies for a quick dish.  And don’t overlook canned tuna, salmon or chicken breast that can be added to salad greens, rice dishes or soups.

You can also boost the nutritional value of condensed soups by mixing them with nonfat milk or soy milk instead of water.  As the soup is heating, toss in some frozen mixed vegetables, or some loose pack spinach to add nutrition, flavor and bulk.  Frozen-loose pack vegetables allow you to use only what you need and are ready to eat in minutes.

Salad preparation can also be quick thanks to pre-washed salad greens, all sorts of pre-sliced and chopped veggies and baby carrots.  Add a splash of lowfat bottled dressing and some pre-cooked chicken or shrimp and you’ve got a quick and healthy meal.

Fresh, pre-washed and cut veggies are available in the produce section, and if your market has a salad bar you can often find them there, too.  Pop them in the steamer, toss with some pre-chopped garlic or onions when they’re crisp/tender, and you’ve got a gourmet dish in minutes.

Here's Your Healthy Recipe:  Classic Chicken Soup

Not feeling creative? No need to make up your own fitness soup recipe, I’ve got the perfect one for you here. Enjoy this lightened version of classic chicken soup with a leafy, green salad. 

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

• 3 lbs boneless, skinless chicken thigh cut into 1-inch pieces
• 3 Tablespoons olive oil, divided
• 2 yellow onions, diced
• ¼ teaspoon sea salt
• 1 Tablespoon minced garlic
• 2 teaspoons minced thyme
• 2 Tablespoons coconut flour
• 8 cups broth
• 1 cup white wine
• 1 sweet potato, peeled and diced
• 1 ½ cups celery root, peeled and diced
• 1 cup small green squash, chopped
• 3 carrots, peeled and cut into ½-inch slices
• 1 bay leaf
• ¼ cup fresh parsley, minced

Instructions

1. Preheat the oven to 300 degrees F and move a rack to the lowest position. Generously season the chicken with salt and pepper
2. Place 1 Tablespoon of olive oil in a large soup pot over medium-high heat. Brown half of the chicken and transfer to a plate. Repeat with another Tablespoon of olive oil and the other half of the chicken. Once browned transfer the rest of the chicken to a plate. 
3. Add the remaining Tablespoon of olive oil to the pot over medium high heat. Add the onions and salt. Cook, stirring often, for 5 minutes. Add the garlic and thyme and cook for 3 minutes. Add the coconut flour and brown for 2 minutes. 
4. Stir in the broth and the wine. Add the sweet potato, celery root, squash, carrots and bay leaf. Add the chicken to the pot and bring to a simmer. Cover and transfer to the preheated oven for an hour. Remove the bay leaf, garnish with fresh parsley and serve warm. 

Nutritional Analysis

One serving equals: 249, Fat: 10g, Sodium: 513mg, Carbs: 8g, Fiber: 2g, Sugar: 3g, Protein: 28g

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Find your WHY

Whether you need to exercise more or you want to up your game in life, you may benefit from these tips. 

1.  Ask yourself WHY? And then write it down.

Be honest with yourself about why you want to improve. In my experience, once you put it down on paper it becomes real.

-  Do you need to get fit? Why?

-  Do you need an energy boost? Why?

-  Do you have extra pounds to lose? Why?

-  Or, do you want to compete at a higher level? Why?

The reason you give will help you understand HOW you can best meet your goal.  For example, if you put down that you need to get fit because you want to have more energy to play with your kids, then it makes sense to build up your activity levels by involving your children.  You could race with them or work out on the sidelines while they’re absorbed in an activity they love.  That way you’re meeting your goal of becoming fit and doing something that will make you happier.

2.   Set a GOAL and make a plan.

Many people find that once they have a specific goal to strive toward, it motivates them to get started.  Begin with something achievable and make sure your goal is tangible.  Deciding to ‘get fit’ is pretty abstract, so try to quantify what you want to do.  Maybe you want to walk outside for at least 10 minutes every day or you want to be fit enough to take part in a 5k jog in three months time… Think about what you can and what you will do to become more active.

3.  SHARE your goal.

Tell people about your goal and they can help you stay on track. If you share your plans with a loved one, friend or co-worker, they can help you by holding you accountable. Making a verbal commitment can also help boost your motivation.  Once you have verbally made a commitment to improve yourself, the added pressure of someone asking you about it, may push you to succeed. This will help motivate you on the days you are tired or trying to find an excuse to quit.

4. PLAN for success instead of failure.

Don’t self-sabotage.  If you hate running, then putting running into your plan will sabotage your efforts before you even start. Yes, running is good for you but if it brings back terrible memories of childhood gym class or cross-country races then chances are you’ll suddenly find an old closet to clean out instead! Make a smart plan by picking an activity you enjoy.  With so many physical activities to choose from, I’m sure you’ll find something that you can look forward to each week.

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Find your WHY, write your GOAL, SHARE your goal, make a PLAN, and head toward success in all that you do.

Here’s another guilt-free pasta recipe for you! You won’t need a spiral slicer for this one, simply use a regular veggie peeler – like the kind you would use to peel the skin from a potato – to create long, flat zucchini noodles. This recipe has a scrumptious, nutty flavor that will make you forget all about traditional noodles. Feel free to serve with some sliced chicken breast, sliced hard-boiled eggs or steak for added protein. Enjoy!

Cheesy Flat Zucchini Noodles

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

• 1 teaspoon coconut oil
• Pinch of salt
• 1 Tablespoon almond flour
• 4 large zucchinis, peeled with a veggie peeler
• 2 Tablespoons extra-virgin olive oil
• 2 cloves garlic, minced
• ½ teaspoon red pepper flakes (or more to taste)
• 1 Tablespoon minced parsley
• ¼ teaspoon black pepper

Instructions

1. Heat a large skillet over medium-high heat, about two minutes. Add the coconut oil, and once it’s melted, add the almond flour and a pinch of salt.
2. Stir often with a wooden spoon, until it’s toasty brown, about two minutes. Remove crumbs from the pan and save for garnish.
3. In the same skillet, add the peeled zucchini noodles. Sauté them until just tender, about one to two minutes. Turn heat to low.
4. In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a spoon until fragrant, about 20 seconds.
5. Transfer the zucchini noodles to garlic and oil mixture. Toss and stir until they’re coated.
6. Turn off the heat and add parsley, salt, and black pepper. Sprinkle with almond flour crumbs before serving. Enjoy!

Nutritional Analysis

One serving equals: 165 calories, 12g fat, 72mg sodium, 13g carbohydrate, 5g fiber, and 6g protein

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Helpful Reminders About Eating

Spend some time around kids – or your household pets – and you’ll see that frequent grazing is more the instinctual way to eat over the course of the day.

We certainly evolved as frequent foragers, not meal eaters, and frequent snacking isn’t necessarily a bad thing – if the foods you choose are appropriate, and if you are truly hungry, it can be a healthy habit.

We usually get hungry about every three to four hours, and so several smaller meals spread throughout the day may actually prevent you from eating too much at meal time.   

Snacks should have some healthy carbs – like fruit, veggies, whole grains (like crackers) – along with some protein (like nuts, soy protein products or nonfat dairy foods).

The afternoon stretch between lunch and dinner can be a difficult time – many people try to “tough it out”, but end up eating too much at dinner.  Rather than a small snack, try having a ‘second lunch’ – something a little more substantial like a protein shake, a cup of cottage cheese with some fruit, or a low calorie frozen meal.  

Then, you can do your cutting back at dinner time.If after-dinner snacking is a problem for you, try brushing your teeth after dinner.   It works as a great signal to stop eating. 

TACO ROASTED CAULIFLOWER

Wondering what side dish to serve with your speedy dinner? 

Roasting cauliflower (or broccoli) is a phenomenal veggie side dish that’s quick and tasty. The classic way is to roast with simply olive oil, minced garlic and sea salt. It only takes a few moments of prep work and then roasts in the oven for 20 or so minutes while you pull dinner together. 

The florets come out crispy and savory, which is a nice change from soft and soggy that we often encounter. 

This version below uses taco spices to amp up the flavor and excitement of this classic cauliflower dish. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 8

Here’s what you need

• 3 heads cauliflower
• ¼ cup olive oil
• 1 teaspoon sea salt
• 4 teaspoons minced garlic
• 2 teaspoons chili powder
• 1 teaspoon sweet paprika
• ½ teaspoon ground cumin
• ½ teaspoon onion powder
• ¼ teaspoon garlic powder
• 1 teaspoon fajita seasoning

Instructions

1. Preheat the oven to 425 degrees F.
2. Wash the cauliflower heads and remove the stem and leaves. Cut into florets and then slice the florets into thin, flat pieces.
3. Place the florets in a large bowl and toss with the remaining ingredients. Spread over two large rimmed baking sheet and roast in the preheated oven for 25 minutes. Enjoy!

Nutritional Analysis

One serving equals: 86 calories, 6g fat, 6g carbohydrate, 2g sugar, 292mg sodium, 3g fiber, and 3g protein.

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Ian Bowen

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Time for a Change

Want to change your diet behavior? Break through these diet barriers first! Getting out of your usual comfortable routine is hard and the first step is figuring out why you’re resisting change in the first place.

Think about your daily routine – how many things do you do without even thinking about them?  When you’re getting dressed in the morning, which shoe do you put on first?  You’ve probably never thought about it.  But if you always start with the right, try putting on the left shoe first – it might feel a little strange and unfamiliar.  Now imagine that you’re faced with a multitude of things you need to change. Everything you do throughout the day is affected, and you’re constantly reminded that you’re doing things differently. It takes some getting used to.

Change is hard, and it takes time to develop new, healthy habits to replace the old ones.  But in order to get there, you first have to identify the barriers that are getting in your way.  People resist change for many reasons, but here are some of the most common ones.

Good diet barrier #1:

You feel fine, so what’s the problem?

I can’t tell you how many times patients have said to me, “there’s nothing wrong with me, I’m just overweight.”  Maybe it’s because being overweight doesn’t exactly hurt the way a headache does – it could be that since the weight comes on little by little, you sort of slowly adapt and don’t notice how it’s affecting you.  But those who tell me that they feel “fine, just overweight” before they start on a diet and exercise program are the same ones who come back months later – trimmer and fitter – admitting that they had no idea how bad they really felt when they were heavier.  With a loss of weight and a gain in stamina from regular exercise, they’ve got more energy, they sleep better and they feel ‘like a new person’.   There’s nothing more motivating than really feeling the results of getting healthier.

Good diet barrier #2:

There’s so much you’ll have to give up, it’s just not worth it

You’re envisioning that you’ll have to give up your favorite foods, that you won’t be able to go out and enjoy meals with friends, family or coworkers, and that you’ll have to set aside way too much time for exercise and meal preparation.  Sounds like a lot to give up, and you’re not sure you want to.  But you can learn ways to lighten up your favorite recipes at home and make better choices in restaurants, and you can be just as sociable with your friends over a healthy meal as you can over a cheeseburger and fries.  Focus not on what you’re giving up, but what you stand to gain.  Yes, some things will have to change – but if you keep your “eye on the prize” of better health, you’re more likely to make adjustments.

Good diet barrier #3:

You don’t have the self-confidence to think you can succeed

Maybe you’ve tried a variety of things in the past, but you haven’t ever been able to make much headway.  If you’ve tried everything under the sun but nothing’s worked for you, it’s going to be hard for me to convince you that this time will be any different.  So it helps to look at why you might have failed.  Was the diet too strict and hard to follow?  Did you get too aggressive too soon with your exercise and hurt yourself – rather than easing into it slowly?  Do you eat when you’re not hungry and use food as a reward or a comfort?  Gaining confidence takes time, and you might need to take baby steps to get to where you need to go.  But when you take those same steps over and over again, you’re on your way to establishing new, healthier habits – and to building your confidence.

Good diet barrier #4:

You don’t think anything you do will make a difference

Some people just aren’t convinced that there’s anything they can do to impact their health in a significant way.  They’ll say they inherited their hefty build from their parents, or chalk up a high cholesterol level to ‘bad genes’.  When you believe that there’s nothing you can do that will make a difference, that’s exactly what you’re likely to do – nothing. But you’re just providing yourself with an easy way out.  As it’s been said, “genetics loads the gun, but environment pulls the trigger”.  Genetics alone doesn’t determine how healthy you’ll be – your health is greatly influenced by how well you take care of yourself, too.  And small changes, taken together, can definitely add up.

Squash and Fennel Salad

This salad wins the award of the most refreshing side dish ever! The combined essence of fennel and lemon give ordinary zucchini extraordinary flavor in this simple, invigorating salad. Consider it your new go-to side dish to enjoy with grilled steak or chicken. 

Here’s another flavorful reason to ask more from your side dishes. Do you really need traditional, grain-filled noodle salads when it’s possible to create a veggie noodle salad like this instead? This one tastes better and is better for you…one bite and you’ll see what I mean. 

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

For the Squash and Fennel Salad

• 2 green zucchini
• 1 yellow squash
• 1 fennel bulb and fronds
• 1 teaspoon coarse salt

For the Lemony Dressing

• 2 Tablespoons olive oil
• 1 Tablespoon lemon juice
• ½ teaspoon lemon zest
• ½ teaspoon garlic, minced
• 2 Tablespoons fennel fronds, minced
• sea salt and black pepper to taste

Instructions

1. Use a veggie peeler to turn the zucchini and squash into long, flat noodles. Cut the fennel bulb in half, and then slice into thin half moons. 
2. Throw the squash noodles and fennel slices into a large colander and sprinkle with the coarse salt. Mix the salt into the veggies and let sit for 20 minutes over a plate. Squeeze the veggies gently to release excess water and transfer to a salad bowl.
3. In a small bowl combine the dressing ingredients. Toss the dressing with the veggies and chill until serving. Enjoy! 

Nutritional Analysis

One serving equals: 81 calories, 7g fat, 5g carbohydrate, 2g sugar, 489mg sodium, 2g fiber, and 1g protein.

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