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If you wish to have a slimmer waist and a flatter tummy, then exercising and cutting down on calories are a must. However, research revealed that there are some foods with waist-shrinking benefits. Sounds interesting, huh?

In this article, we’ll give you a rundown on some of the tummy tamers that you could easily incorporate into your diet. Read on and reap the rewards of a slimmer figure.

Canola oil

Hailed as a heart-healthy cooking oil, researchers have also discovered that it also has an additional benefit.

A group of researchers fed a group of rats a diet which contains either soy bean oil or canola oil. Soy bean oil eaters have gained about 20% more visceral fat compared to those who were fed with canola oil enriched diet.

With its high omega 3 content, experts believe that this has contributed to the reduction of fat storage as it ultimately lowers the insulin level.

Bean

Indulging on vegetarian protein instead of animal protein may be advantageous to your heart. According to a Diabetic Medicine study which was conducted in 2011, a calorie controlled vegetarian diet is far more effective in stimulating weight loss and blasting off belly fats compared to a non-vegetarian diet. Additionally, adhering to a vegetarian diet could burn more visceral and subcutaneous fats.

Low-fat milk

Milk and other dairy products do not only help you build strong bones, it also helps you develop calorie-burning muscles and whittle your waistline.

Studies revealed that people who drink milk and take in a few servings of dairy has gained more lean muscles and lost more belly fat. Researchers believe that whey helps boost amino acid, whichplays a role in the formation of new muscles.

Whole grains

A group of researchers from Pennsylvania State Universityorganized a 3-month weight loss program and divided the participants into 2 groups. One group was instructed to eat whole wheat grains while the other group fed on refined grains.

The effect on whole grain eaters was significant, especially on their abdominal section. Researchers believe that Magnesium has been instrumental in the regulation of fat metabolism.

It may be freezing outside but this doesn’t mean that you have to stay indoors all winter. There are a lot of ways to stay active during the winter. Plus, you can have fun and stay in shape at the same time.

Here are a few tips to stay active and keep the body you love during the winter season.

Get familiar with the mall

No. We’re not asking you to go on a shopping spree. Instead, go out and take a walk inside the mall. This provides a safe and climate controlled environment where you can walk around for a few hours. Also, feel free to go window shopping while doing so. Just be sure to wear a nice pair of walking shoes.

Buddy up

Exercising outside with a bunch of friends during the winter season does not only provide motivation, it is also a safety feature. So, get in touch with your friends and use this season to hangout and stay active together.

Also, be sure to bring your cell phone with you and place it in a waterproof pouch.

Try a winter sport

The winter weather offers a wide variety of activities that you can enjoy with the entire family. Sledding, snowboarding, skiing and ice skating are just some of the activities that you can engage in during this season.

Take a skating or ski lesson with a few friends or spend an entire afternoon sledding with your family. These activities do not only help you stay active, it also allows you to spend quality time with your loved ones.

Switch up your routine

If you love exercising outdoors, you can use the change of weather as a reason to try something new. There are thousands of ways to stay in shape. So, try to change up your workout routine before the start of each season.

Invest in fitness DVDs

This allows you to exercise at home anytime. You can go online and determine the type of exercise you’d like to do at home. If you live in an apartment, Pilates or Yoga would be perfect since it involves a lot of mat work. If you have a bigger space, Zumba may also be a great option.

Christmas may be over, but New Year is another occasion that most people are preparing for. So, to help you with your holiday planning, here’s a dessert that will give you that awesome taste but is light enough that you’re free to enjoy it without having that guilty feeling.

This cheesecake has a subtle peppermint flavor; thus, making it a great dessert this holiday season. You can also sprinkle it with crushed candy canes to give it an extra crunch and minty flavor.

Preparation time: 15 minutes

Cooking time: 30 minutes

Total time: 45 minutes

 

Ingredients

½ cup low fat Honey Graham cracker crumbs

1 8 ounce pack fat-free cream cheese, softened

1 8 ounce pack reduced fat cream cheese, softened

2 egg whites

1 egg

½ cup sugar

2 to 3 drops of red food coloring (optional)

1 ½ tsp peppermint extract

Mini candy canes for garnishing

 

Preparation

  1. Preheat the oven to 350 degrees.
  2. Place the graham cracker in a sealed plastic bag and crush them using a rolling pin to make the crumbs.
  3. Get a loose-bottomed baking pan or an 8-inch springform and spray it with nonstick spray.
  4. Cover the base and side of the pan with a foil wrap. Then, press the crumbs to the base of the pan and bake it for about 8 minutes.
  5. Get a large bowl and beat the sugar and cream cheese together. Mix them until it becomes smooth.
  6. Add in the egg and mix well. Continue beating and add in the egg whites one at a time.
  7. You can also add peppermint extract if you want. Add a few drops of food coloring to give it that light pink color.

Cooking

  1. Pour the cream cheese mixture into the pan.
  2. Put the cheesecake in a shallow roasting pan. Don’t forget to add hot water. This is important as the steam will help prevent the cheesecake from cracking.
  3. Bake it for around 30 to 35 minutes until the center is almost set.
  4. Let it cool for about 15 minutes. Then, remove it from the pan.
  5. Refrigerate for at least 4 hours.
  6. Serve chilled.

Indulging on classic dishes like pumpkin pie, hot chocolate, mashed potato and prime ribs is a part of the holiday fun. However, taking in too much of these could make you feel heavy and bloated. Luckily, there are a few healthy tweaks that you could do in order to help lighten up your favorite holiday treats without sacrificing the taste and your figure as well.

Cheese tray

When serving cheese, try to incorporate reduced-fat cheeses to your usual cheese selection. This way, health-conscious individuals shall have better options. Also, don’t forget to round up your cheese tray with whole grain crackers and fresh fruits like pears, apples, figs and grapes.

Mashed potato makeover

Though potatoes by themselves offer a long list of nutrients like Vitamin C and potassium, you’ll be sacrificing its nutritional integrity by adding in loads of fattening ingredients like heavy cream, butter and whole milk.

To lighten up this tasty treat, use low fat buttermilk instead of full-fat dairy. Plus, ramp up the flavor by adding in spices and fresh herbs like roasted garlic or chipotle pepper.

Slim with skim

During the Christmas season, it’s fine to indulge on peppermint lattes and hot chocolate. However, considering the amount of food you’ll be taking in, it is best to trim down on the calories where you can. So, instead of whole milk, request for skimmed milk. By doing so, you could save up to 100 calories per 16 ounce serving.

Cut the crust

If you’re the type of person who eats pumpkin pie just for the filling, you might want to skip on the crust completely. By doing so, you could shave off at least 100 calories per slice.

Stick to your usual filling recipe and pour it into individual ramekins. Then, bake it until it sets. Top it off with whipped cream and you’ll get a delicious pumpkin custard with a cute presentation to match.

Rethink your roast

For meat lovers, a holiday celebration would never be complete without a perfectly cooked slab of prime rib. However, at 720 calories per 6 ounce slice, the stats alone could make your heart skip a beat.

For an equally tasty meal without all the damage, you might want to consider lean beef tenderloin since it has about half of the calories. If this does not work you, you could also try other lean holiday entrees like pork tenderloin or roast turkey.

 

Healthy eating is not about depriving yourself from the food you love or maintaining a slim figure. It’s about staying as healthy as possible and feeling great about it. Fortunately, this could all be attained by sticking to some nutritional basics and applying them to your daily diet.

In this article, we’ll help you plan and create healthy and tasty meals and expand your range of healthy and delectable food choices. Read on and enjoy the perks of sticking to a healthier eating habit.

Simplify

Instead of obsessing yourselves over calorie counts and measuring food sizes, think of your diet in terms of freshness, variety and color. By doing this, it would be easier for you choose a variety of healthy foods without the complications of counting calories and serving sizes. Focus on the foods you love, create easy recipes and incorporate fresh ingredients.

Make gradual changes

Shifting to a healthier diet cannot be done overnight. That’s not realistic either. Also, a person who tries to change everything at once tends to cheat or easily give up on their new diet plan.

Take small steps such as adding a vegetable or fruit to your diet once in a while. Also, when cooking, you could switch from butter to olive oil. As you start to adapt to these changes, feel free to add in more healthy foods into your diet.

Incorporate exercise and water in your diet

Water helps flush out toxins and waste products in our system. With the lack of water in our body, this could result to dehydration; thus, causing headache, lack of energy and tiredness. Staying hydrated is important.

Most people mistake thirst for hunger. Drink a glass of water to know if you are really hunger or you’re just thirsty. This could also be helpful for people who are on a diet.

Find an activity that you enjoy and add it to your daily routine, just like adding in a few fruits and vegetables in your diet every day. Exercise comes with a long list of benefits. And you can get all these by staying active and spending a few minutes a day exercising.

By adhering to a regular exercise program, plus, incorporating a few servings of healthy foods, you are on your way to a healthier lifestyle.

Thanksgiving Day involves a lot of delicious and lovingly cooked food. It also offers a lot of temptation to gorge yourself until you feel sick. Balancing the desire to eat as much of the tasty fare as possible with being sensitive to your limits is a case of mindful eating. Here are some suggestions to help you out.

Accept that this is a day of indulgence. While you may be on a diet or watching your food intake, bringing any sense of deprivation into the day may cause you to overeat out of sheer rebelliousness against “missing out”. Cut yourself a little slack and let yourself enjoy more food than usual on this special day. After all, the next day things can go back to normal.

Be sure to eat properly prior to the meal. Don’t skip any of the meals during the day – eat breakfast and lunch. The only difference is that you may want to eat more lightly than usual. However, skipping eating normally will just tempt you to overeat at the Thanksgiving meal.

Take small amounts when serving yourself. Take one small piece or scoop of everything that you enjoy to begin with. Remind yourself that you can always take seconds! This approach is considerate of the need to avoid waste.

Honor the food. Thanksgiving is a time of giving thanks for the food that is on the table. Think about the contents of your plate and how it was once alive and is now about to provide you with energy and nutrition. Think about all the people whose efforts brought the food to the table, from the farmer to the cook.

Pause. Before you begin to eat, notice everything about the food on your plate. What are its colors, textures, aromas and anything else of note?

Take small bites and chew everything well. This relates back to the previous step––as you bite, savor the things that you noticed about the food when you took time to assess, such as texture and taste. Also, small bites and slow chewing aids digestion, as enzymes in the mouth begin to break down the food for you.

Chat with others. You’re more likely to realize that you’re full before you feel sick if you talk, rather than shovel food into your mouth non-stop! During the meal, make an effort to engage others in conversation in between bites. This shouldn’t be too hard if family members you haven’t seen for awhile turn up with news of the events in their lives.

Avoid wolfing down your food. Eat slowly and savor the food you’re consuming. If you finish everything on your plate, wait a minute. You can tell a story to everyone else, or just sit back and relax.

Take seconds only if you’re still hungry. Repeat the eat-wait-take more cycle until you feel satisfied, but not stuffed. Aim for feeling good, not feeling so stuffed that you can’t eat another thing or feel ill.

Get away from the table. Go for a walk, play football, entertain a child, play with a pet or help clean up! Head out to volunteer for those less fortunate on Thanksgiving. This will keep you from munching just because there’s food in sight.

Congratulate yourself on a job well done. And laugh at everyone who feels so full they can’t move! In fact, you might take a moment to share the secret of enjoying a Thanksgiving meal mindfully with them––just don’t be preachy.

http://www.wikihow.com/Avoid-Overeating-on-Thanksgiving

Grapeseed oil, a by-product of the wine-making process, comes from extracting the oil from within the small, hard-shelled seed. A stable cooking oil, grapeseed oil does not smoke or splatter. This oil features a high smoke point, or temperature at which oil smokes and discolors, ranging from approximately 320 to 428 degrees, depending on the brand. The light, buttery or nutty flavor leaves no aftertaste and enhances a food’s natural flavor. Grapeseed oil is an economical cooking oil because only one-third to one-half cup of grapeseed oil equals one cup of other oils.

Instructions

Frying, Roasting and Barbecuing

1 Use a paper towel to remove moisture from surface of raw meats. This dry surface will aid in browning the meat.

2 Marinate or brush meat with grapeseed oil or flavored varieties such as garlic or walnut. Grapeseed oil works well with meat, poultry or fish. This thin layer of oil will help retain flavor and prevent sticking to the frying pan, roasting pan or grill.

3 Place meat in pre-heated frying pan, oven or grill. If meat starts to look dry, brush on another thin layer of grapeseed oil.

Grapeseed Oil as a Butter Substitute

4 Substitute grapeseed oil for butter by brushing on a sliced piece of bread. Add optional grated cheese, sliced tomatoes, chopped olives or other toppings.

5 Place topped bread on a shallow metal baking pan under a pre-heated broiler until cheese is melted or toppings are browned.

6 Remove bread carefully from oven. Add freshly ground pepper if desired.

Grapeseed Oil as a Condiment

7 Mix grapeseed oil or varieties infused with herbs and spices as part of a mayonnaise or salad dressing recipe. Test with small amounts of grapeseed oil and increase the amounts to balance with other ingredients in the adapted recipe.

8 Add grapeseed oil to raw or cooked vegetables, salads and pasta. This light-tasting oil will not overpower food.

9 Use grapeseed oil as part of a dip for fresh vegetables on a platter.

Read more: http://www.ehow.com/how_7463732_cook-grapeseed-oil.html#ixzz2iSllh2Wr

Here is a great and easy way to make sweet potato pancakes this is a healthy breakfast, lunch, or snack. Enjoy! See all of my videos at http://livingwell-nutrition.com/certified-nutrition/nutrition-videos/

We found this perfect fall smoothie recipe and wanted to share:

Post-Run Pumpkin Spice Protein Smoothie

 

 

 

 

 

 

 

 

 

 

Post-run pumpkin spice protein smoothie

  • ½ cup canned pumpkin
  • 1 cup almond milk
  • 2 frozen bananas
  • 2 dates
  • 1 scoop of vanilla protein powder (optional)
  • ½ tsp vanilla extract
  • sprinkle nutmeg, cinnamon, cloves and ginger

Post-Run Pumpkin Spice Protein Smoothie

Here is a quick, easy and healthy 7 minute stir fry that you and your family can enjoy!