Eat to Beat the Belly Fat

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    Imagine being able to drop a dress sizein about a month while eating peanut

     butter, avocado, even chocolate on a daily basis. The Flat Belly Diet makes it a reality.It’s the only weight loss plan that makesMUFAs ( MOO-fahs)—aka monounsaturat-ed fatty acids—a mandatory component ofevery meal. Studies show that diets high inMUFAs may help reduce the risk of type 2diabetes, breast cancer, and cognitive

    decline, help you live longer—and may evenhelp prevent the accumulation of belly fat.This Go Guide on the Flat Belly Diet willget you started. Find more info on the vecategories of MUFAs at far right, or turn topage 2 for a step-by-step guide to creating aFlat Belly Diet meal. On pages 3 through 8,

     you’ll nd 18 delicious MUFA-rich recipesto try. But rst, the three rules to eating theFlat Belly Diet way:

    Stick to 400 calories per mealMUFA-rich foods aren’t exactly low-calchoices. They’re the foods that you’re usu-ally told to avoid when you’re trying to lose

     weight. That’s why it is essential to exercisecalorie control when you’re creating meals.

     All Flat Belly Diet meals and snacks provide

    a MUFA-rich food and total about 400

    calories; you’re required to eat three mealsand one snack daily. Add it all up, and yourtotal daily intake is about 1,600 calories—that’s how much it takes for a woman ofaverage height, frame size, and activity levelto get to and stay at her ideal body weight(for customized plans, go to atbellydiet.com). Experts say that 1,600 calories isenough to keep up your energy and support

     your immune system. (continued, page 2) 

    RULE #1

    MORE on MUFAThere are five main cate-

    gories of MUFA-rich foods:

    1  OILS: The health benet of the Flat

    Bell Diet–reommended oil (anola,

    afower, eame, obean, walnut,

    axeed, unower, olive, and peanut)

    differ depending on the nut, eed, or

    fruit the were preed from. Flaxeed

    and walnut oil are both rih oure ofalpha-linoleni aid, whih our bod

    onvert into omega-3 fatt aid.

    In addition, olive oil ontain phto-

    hemial alled polphenol, whih

    help prevent ardiovaular dieae

    and aner and redue inammation

    in the bod.

    2  OLIveS: In addition to their MUFA,

    olive are a good oure of iron, vita-

    min E, opper (a mineral that protet

    our nerve, throid, and onnetive

    tiue), and ber.

    3  NutS aNd SeedS: The benet of

    the Flat Bell Diet–reommended nutand eed are numerou and varied.

    For example, unower eed uppl

    linolei aid. In a reent tud, women

    who had the highet intake of thi

    nutrient had a 23% lower rik of heart

    dieae, ompared with thoe who

    had the lowet intake. Mot nut and

    eed are good oure of a variet

    of mut-have nutrient, like vitamin E,

    protein, ber, iron, and zin.

    4  avOCadOS: Thee are paked

    with lutein, whih ma help maintain

    health ee, a well a beta-itoterol,

    a natural plant terol that ma helpkeep holeterol down.

    5  daRK CHOCOLate: Dark hoolate

    i rih in avanol and proanthoa-

    nin, both of whih boot good HDL

    holeterol level. It alo ontain

    natural ubtane that help ontrol

    inulin level and relax blood veel,

    lowering blood preure.

    Lose up to 15 pounds in 32 days on the breakthrougheating plan that’s slimming America belly by belly

    FLAT BELLy DIET BAsIcs

    Prevention

    Eat to BEatBElly Fat!

    [

    GO! GUIDE

    ]

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    RULE #2

    Never go more than 4 hourswithout eating

     Waiting too long to eat can cause you to

     become so hungry (and irritable) thatit’s hard to think through the healthiest

    meal choice, let alone prepare one. You’ll

    probably want to tear into the rst thing

     you see, and reach for seconds. That's

     why you must eat every four hours while

    following this plan. The Flat Belly Diet is

    comprised of three meals, plus a snack

    (a fourth meal) that you can eat in the

    afternoon, morning, or evening—whenever

    it’s most convenient for you. But by man-

    dating a meal (or snack) every 4 hours,

     you ensure your hunger never gets the

     best of you.

    RULE #3

    Eat a MUFA at every meal As you know, MUFA stands for mono-

    unsaturated fatty acid , a type of heart

    healthy, disease-ghting, “good” fat found

    in foods like almonds, peanut butter, olive

    oil, avocados, even chocolate. You can

    substitute one MUFA for another as long

    as the calorie counts are nearly equivalent.

    For example, you can exchange almond

     butter (200 calories) for semisweet choco-

    late chips (207). For precise MUFA serv-ing amounts, consult the chart at right.

    Better yet, copy this chart and post it on

    the inside door of your pantry.

    EQUALS A FLAT BELLY MEAL

    Cr Fl Blly di Ml

     FOOD/SERvING SIZE CALORIES DIRECTIONS

    1. PICK YOUR MUFA FROM LEFT

    2. ADD 3 oune lean protein

    (about the ize of a dek of ard)

    3. ADD 2 up raw or teamed veg-

    etable (about 2 baeball’ worth)

    4. ADD 1 ⁄ 2 up ooked whole grain,

    uh a brown rie or wild rie, OR

    1 whole grain bread erving (uh

    a 1 ⁄ 2 whole grain pita) OR 1 up

    fruit (about baeball ize)

    Almond butter, 2 Tbsp

    cashew or sunower seed butter, 2 Tbsp

    Natural peanut butter, 2 Tbsp

    Tahini (sesame seed paste), 2 Tbsp

    Pumpkin seeds, 2 Tbsp

    canola oil, 1 Tbsp

    Flaxseed oil (old-pressed organi);

    high-olei safower or sunower oil;

    soybean, walnut, or sesame oil, 1 Tbsp

    Maadamia nuts, 2 Tbsp

    Olive or peanut oil, 1 Tbsp

    Pine nuts, 2 Tbsp

    Brazil nuts, hazelnuts or peanuts, 2 TbspAlmonds, 2 Tbsp

    cashews, 2 Tbsp

    Peans or sunower seeds, 2 Tbsp

    Pistahios, 2 Tbsp

    Walnuts, 2 Tbsp

    Pesto saue, 1 Tbsp

    200

    190

    188

    178

    148

    124

    120

    120

    119

    113

    110109

    100

    90

    88

    82

    80

    semiweet hoolate hip, 1 ⁄ 4 up 207 1. ADD 1 up fruit plu 1 up

    dair uh a fat-free milk, ogurt,

    or ottage heee OR whole

    grain uh a oatmeal OR whole

    grain wafe

     FOOD/SERvING SIZE CALORIES DIRECTIONS

    Avoado, california (Hass), 1 ⁄ 4 up

    Blak olive tapenade, 2 TbspAvoado, Florida, 1 ⁄ 4 up

    Green or blak olives, 10 large

    96

    8869

    50

    1. PICK YOUR MUFA FROM LEFT

    2. ADD 3 oune lean protein(about the ize of a dek of ard)

    OR 2 oune lean protein plu1 erving dair

    3. ADD 2 up raw or teamed veg-etable (about 2 baeball’ worth)

    4. ADD 1 up tarh vegetable(bean, orn, pea, potatoe) OR1 up ooked whole grain, uh abrown or wild rie, OR 2 whole grainbread erving (uh a a full wholewheat pita, wrap, or Englih mufn)

     FOOD/SERvING SIZE CALORIES DIRECTIONS

    Dark Chocolate

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    Avocados & Olives

    Nuts & Oils

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    Salmon Frittata 

    2 tsp extra virgin olive oil

    6 scallions (whites and 2" of green), trimmedand chopped

    6 egg whites

    4 eggs 1 ⁄ 4  c cold water 

    1 tsp minced fresh tarragon (or 1 ⁄ 2 tsp dried) 1 ⁄ 2  tsp salt

    2 oz thinly sliced smoked salmon, cut into1 ⁄ 2" wide pieces

    3

     ⁄ 4  c black olive tapenade

    1. Preheat oven to 350°F.

    2. Heat heav 8" ovenproof auté pan over

    medium heat 1 minute. Add oil and heat

    20 eond. Add allion and auté, tirring

    oaionall, 2 minute, or until oft.

    3. combine egg white, egg, water, tarragon,

    and alt in medium bowl. Whik to blend.

    seaon with frehl ground blak pepper. Pour

    into pan and la almon on top. cook, tirring

    oaionall, 2 minute, or till partiall et.

    4. Tranfer pan to oven and ook 12 to 14 min-

    ute, or until rm, golden, and puffed. Remove

    from oven. Ue patula to releae frittata from

    pan. Gentl lide onto warm erving platter,

    lie, and erve with 2 tablepoon of the

    tapenade.

    ■ CALORIES: 186 per erving

    ■ MAKE IT A FLAT BELLY DIET MEAL: serve

    with 1 fat-free plain Greek ogurt (112 al)

    mixed with 1 ⁄ 2  frozen dark weet herrie,

    thawed (45 al). Top with 1 ⁄ 4  toated whole

    oat (75 al). Total alorie: 418

    timE: 25 minutEs / sErvEs: 6

    Cherry Smoothie

     1 ⁄ 2  c fat-free milk

    6 oz fat-free vanilla yogurt 1 ⁄ 4  c semisweet or dark chocolate chips

    1 c frozen dark sweet cherries

    1. Plae milk, ogurt, hoolate hip, and

    herrie in blender. Proe until mooth.

    ■ CALORIES: 433 per erving

    Cocoa-Espresso Waffles

    1 1 ⁄ 2 c whole grain pastry flour

    2 tsp baking powder 1 ⁄ 4  tsp baking soda 1 ⁄ 2  c + 1 1 ⁄ 2 tsp unsweetened cocoa powder

    1 c 1% milk 1 ⁄ 2  c packed brown sugar

    2 tsp espresso powder

    3 Tbsp light olive oil

    3 egg whites 1 ⁄ 8  tsp salt

    1 1 ⁄ 4 c berries

    1. Whik our, baking powder, baking oda,

    and 1 ⁄ 2 up of the ooa powder in large bowl

    until ombined. Make well in enter of our

    mixture and add milk, ugar, epreo powder,

    and oil. Whik until blended.

    2. Preheat wafe iron 4 minute, or until drop

    of water izzle on iron. Beat egg white and

    alt with eletri mixer on high peed jut unti

    oft peak form. Fold white into hoolate

    batter in bathe, until jut ombined.

    3. coat heated wafe grid with ooking pra

    right before uing. Add enough batter to

    almot over wafe grid (about 3 ⁄ 4 up) and

    ook 3 to 4 minute. Repeat with remaining

    batter. (To keep warm, plae ingle laer of

    wafe on foil-lined baking heet in preheated

    250°F oven.) Dut wafe with remaining

    ooa powder and prinkle berrie on top.

    ■ CALORIES: 223 per erving

    ■ MAKE IT A FLAT BELLY DIET MEAL: Top

    with a MUFA: Drizzle wafe with 1 ⁄ 4  melted

    emiweet or dark hoolate hip (207 al).

    Total alorie: 430

    Breakfast

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    timE: 5 minutEs / sErvEs: 1 timE: 35 minutEs / sErvEs: 5

    GET 100 MEALS, 80 RECIPES, AND THE 4-DAY ANTI-BLOAT JuMPSTART IN flat belly diet! , AvAILABLE wHERE BOOkS ARE SOLD

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    Sandwiches, Soups & Salads

    Spinach Burrito

    1 Tbsp olive oil1 ⁄ 2  c spinach

    1 tsp minced garlic 1 ⁄ 4  c sliced red onion

    1 100% whole wheat wrap (such as Thomas’Sahara)

    1 oz reduced-fat goat cheese

    1. Heat oil in large nontik killet over medium

    heat. sauté pinah, garli, and onion 5 to 7

    minute, or until onion are oftened.2. Tranfer pinah mixture to enter of wrap

    and top with heee. Fold in ide, then roll

    wrap into tight linder.

    ■ CALORIES: 354 per erving

    Avocado Chicken Salad

    4 boneless, skinless chicken breast halves

    (about 6 oz each)

    1 ruby red grapefruit

    1 c cubed avocado

    4 radishes, thinly sliced1 ⁄ 4  c chopped fresh basil1 ⁄ 8  tsp salt

    4 leaves red or green leaf lettuce

    1. Plae hiken in large auepan with 4 up

    alted water and bring to a boil over high heat

    Turn off heat, over, and let tand 15 minute

    or until thermometer inerted into thiket

    portion regiter 160°F.

    2. Remove peel and pith from grapefruit

    with knife while hiken ook. Working

    over medium bowl to ath juie, free eah

    egment from it membrane. cut egment

    into bite-ize piee and drop into bowl. Add

    avoado, radihe, bail, and alt. To gentl.

    3. Drain hiken and ut rowie into 1 ⁄ 2"

    lie. Add to grapefruit mixture and to.

    Plae lettue leaf on eah of 4 plate and

    divide mixture evenl on top. Garnih with

    additional bail leave, if deired.

    ■ CALORIES: 269 per erving

    ■ MAKE IT A FLAT BELLY DIET MEAL

    serve with 1 ⁄ 2  ooked brown rie (108 al).

    Total alorie: 377

    Vietnamese Beef Salad

     1 ⁄ 4  c reduced-sodium soy sauce1 ⁄ 4  c freshly squeezed lime juice 1 ⁄ 4  c water

    2 Tbsp sugar

    1 Tbsp minced garlic

    2 tsp chile paste 1 ⁄ 2  lb flank steak

    6 c mixed greens

    1 c fresh basil leaves

    1 c cilantro leaves

    1 lg red onion, thinly sliced (about 1 1 ⁄ 4 c)2 lg seedless cucumbers, with peel, julienned

    (about 4 c)

    4 carrots, julienned (about 2 cups) 1 ⁄ 2  c chopped dry-roasted, unsalted peanuts

    1. combine o aue, lime juie, water, ugar,

    garli, and hile pate in medium bowl. Whik

    to blend. Pour 3 tablepoon of the mixture

    into ziplok bag. cover and refrigerate the

    ret. Add teak to bag, eal, and turn to oat.

    chill in refrigerator 30 minute to marinate.

    2. Heat grill or broiler to medium-high heat.

    Grill teak 8 to 10 minute, turning one, or

    until medium-rare. Let ret 5 minute and lie

    thinl at an angle, aro grain.3. Plae green, bail, and ilantro in large

    bowl and to. Divide mixture evenl among

    4 plate. sprinkle on onion, uumber, and

    arrot. Top with lied teak, drizzle with

    reerved dreing, and prinkle with peanut.

    ■ CALORIES: 323 per erving

    timE: 23 minutEs + marinating timE / sErvEs: 4 timE: 9 minutEs / sErvEs: 1 timE: 23 minutEs / sErvEs: 4

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    Oregano Chicken

    6 sm boneless, skinless chicken breast halves(about 2 1 ⁄ 4 lb)

    1 c chopped fresh oregano

    4 scallions, trimmed and thinly sliced 1 ⁄ 2  c balsamic vinegar 1 ⁄ 3  c extra virgin olive oil

    2 tsp freshly ground black pepper 3 ⁄ 4  tsp salt

    1. Plae hiken breat halve between 2

    heet of plati wrap. Uing mallet or heavpan, pound meat until it i 3 ⁄ 4" thik.

    2. Plae hiken in hallow dih. Whik oreg-

    ano, allion, vinegar, oil, pepper, and alt;

    pour over hiken and ip to oat both ide.

    cover and hill about 2 hour, turning one.

    3. coat grill rak lightl with ooking pra.

    Heat grill to medium for indiret heat. (If uing

    haroal grill, poition oal on one-half of

    grill. If uing ga grill, heat one ide to high,

    the other to low.)

    4. Remove hiken from marinade. Plae

    hiken on hottet etion of grill. cook 6

    minute, turning one. Move hiken to ooler

    etion of grill and ook 6 minute longer,turning one, until thermometer inerted into

    enter regiter 165°F.

    ■ CALORIES: 317 per erving

    ■ MAKE IT A FLAT BELLY DIET MEAL: serve

    with 1 ⁄ 4  teamed brown rie toed with

    ilantro (50 al) and 1 ⁄ 2  teamed vegetable

    (44 al). Total alorie: 411

    Fish with Artichokes

    2 lg red onions, cut into 1 ⁄ 4" wedges 1 ⁄ 4  c extra virgin olive oil

    1 pkg (10 oz) frozen artichoke hearts, thawed(about 2 c)

    1 c cherry or grape tomatoes

    2 Tbsp chopped fresh parsley

    1 tsp freshly grated orange zest

    1 clove garlic, minced

    4 skinless flounder fillets (1-1 1 ⁄ 2 lb total)

    1. Preheat oven to 400°F.2. combine onion and oil in 13" x 9" baking

    dih. To, then pread mixture in even laer.

    Roat 35 minute, or until onion are browned.

    3. Remove dih from oven and tir in arti-

    hoke and tomatoe. Inreae oven tempera-

    ture to 450°F.

    4. Mix parle, orange zet, and garli in mall

    bowl and et aide. Puh vegetable to one

    ide of dih and arrange ounder evenl in

    pan. spoon vegetable over h and prinkle

    with reerved parle mixture.

    5. Return dih to oven and roat until h

    ake eail with fork (about 5 minute for

    thin llet and 10 to 12 minute for thiker l-

    let). Divide h and vegetable evenl among

    4 plate.

    ■ CALORIES: 302 per erving

    ■ MAKE IT A FLAT BELLY DIET MEAL: serve

    with 1 bab arrot (50 al) and 1 Laughing

    cow Light Garli & Herb wedge (35 al). Total

    alorie: 387

    Ginger-Lime Salmon

    4 skinless salmon fillets, about 1 1 ⁄ 2" thick(about 1–1 1 ⁄ 2 lb)

    1 tsp grated fresh ginger

    1 clove garlic, minced

    1 Tbsp freshly squeezed lime juice (about2 limes)

    2 tsp reduced-sodium soy sauce

    1 tsp toasted sesame oil

    2 scallions, thinly sliced

    1 lb snow peas, trimmed

    1 c chopped or sliced avocado

    1. Rub llet with ginger and garli. coat

    teamer baket with ooking pra and

    arrange llet in baket.

    2. Bring 2" of water to a boil in auepan.

    Plae teamer baket in auepan and over.

    cook 8 minute. Whik lime juie, o aue,

    oil, and allion in mall bowl. set aide.

    3. Top almon with now pea and over. cook

    4 minute longer, or until almon i opaque

    and now pea are rip-tender.

    4. Make bed of now pea on 4 plate and top

    with almon. Divide avoado evenl on top.

    Drizzle eah erving with reerved aue.

    ■ CALORIES: 330 per erving

    ■ MAKE IT A FLAT BELLY DIET MEAL: serve

    with 1 orange (70 al). Total alorie: 400

    timE: 22 minutEs + marinating timE / sErvEs: 6 timE: 50 minutEs / sErvEs: 4 timE: 22 minutEs / sErvEs: 4

    Entrées

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    Garden Rotini

     1 ⁄ 4  c whole wheat rotini pasta 3 ⁄ 4  c 1% cottage cheese

    1 Tbsp salt-free Italian seasoning 1 ⁄ 2  c shredded zucchini

    1 c canned no-salt-added diced tomatoes,drained

     1 ⁄ 4  c shredded reduced-fat mozzarella cheese

    20 kalamata olives, sliced (about 3 ⁄ 4 c)

    1. Prepare rotini aording to pakage dire-

    tion. Drain and et aide.2. combine ottage heee and Italian eaon-

    ing in mirowaveable dih. stir in rotini and

    zuhini. Top with tomatoe and prinkle with

    mozzarella. Mirowave on high 3 minute, or

    until warmed through. Evenl divide pata

    onto 2 plate and prinkle olive on top.

    ■ CALORIES: 223 per erving

    ■ MAKE IT A FLAT BELLY DIET MEAL

    serve with 4 oz lied Applegate Farm

    Organi Roated Turke, rolled up (100 al),

    and 1 lied red bell pepper (40 al). Total

    alorie: 363

    Halibut Provencal

    3 firm, ripe plum tomatoes, chopped

    1 tsp minced garlic

    2 tsp olive oil

    1 1 ⁄ 3  c kalamata olives, pitted and finely chopped

    1 Tbsp drained capers

    1 Tbsp finely chopped red onion

    1 tsp red wine vinegar

    1 lb halibut 1 ⁄ 4  tsp kosher salt 1 ⁄ 4  tsp freshly ground black pepper

    1. Make tapenade: combine tomatoe, garli,1 ⁄ 2 teapoon of the oil, olive, aper, onion,

    and vinegar in mall bowl. set aide.

    2. Preheat grill to medium. Bruh halibut with

    remaining oil to lightl oat, and eaon with

    alt and pepper. Grill 6 to 10 minute, turning

    one, or until enter of h i jut opaque.

    3. Divide halibut among 4 erving plate.

    Evenl poon reerved tapenade over eah.

    ■ CALORIES: 262 per erving

    ■ MAKE IT A FLAT BELLY DIET MEAL

    serve with 1 kin-on ubed, roated red

    potatoe (100 al) dreed with 1 tp olive oil(40 al). Total alorie: 402

    Squash Pasta & Shrimp

    1 spaghetti squash (about 3 lb), halved andseeded

    1 Tbsp extra virgin olive oil 1 ⁄ 2  lg onion, chopped (about 3 ⁄ 4 c)

    3 cloves garlic, minced

    1 can (14.5 oz) no-salt-added diced tomatoes1 ⁄ 2  tsp dried oregano 1 ⁄ 4  tsp red-pepper flakes (optional)

    2 oz feta cheese, crumbled

    16 lg shrimp, peeled, deveined, and halvedlengthwise (about 1 c)

    1 1 ⁄ 3  c kalamata olives, halved lengthwise andpitted

    1. Preheat oven to 350°F. Plae quah ut ide

    down on baking heet. Bake 45 to 50 minute.

    Remove from oven and let ool.

    2. Heat oil in medium auepan over medium

    heat. Add onion and garli and auté until

    oftened. Pour in tomatoe (with juie),

    oregano, and red-pepper ake, if uing; bring

    to a immer. stir in half of the heee. Redue

    heat to medium-low and add hrimp. cook

    4 minute longer, or until hrimp are opaque.

    3. srape quah with fork to ield long

    trand (4 up total). Add quah and oliveto tomato mixture. cook 2 minute. crumble

    remaining heee over top.

     

    ■ CALORIES: 278 per erving

    ■ MAKE IT A FLAT BELLY DIET MEAL

    serve with 1 ⁄ 2  ooked brown rie (108 al).

    Total alorie: 386

    timE: 15 minutEs / sErvEs: 2 timE: 16 minutEs / sErvEs: 4 timE: 1 hr and 15 minutEs / sErvEs: 4

    Entrées

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    Chocolate Pudding

    3 graham crackers, crushed

    1 lg ripe banana, sliced 1 ⁄ 2  c sugar 1 ⁄ 4  c unsweetened cocoa powder

    3 Tbsp cornstarch 1 ⁄ 8  tsp salt

    3 c 1% milk 1 ⁄ 2  tsp vanilla extract

    1 1 ⁄ 2 c semisweet or dark chocolate chips

    1. Divide graham raker rumb evenlamong 6 utard up or ramekin. Pre

    into bottom. Top with banana, reerving a

    few lie for garnih.

    2. Mix ugar, ooa, orntarh, and alt

    in large auepan. stir in milk. Whik over

    medium heat 4 minute, or until pudding

    thiken and ome to a boil.

    3. cook1 more minute. Remove from heat and

    tir in vanilla extrat. Pour into prepared u-

    tard up. chill at leat 2 hour, or until et.

    4. Top eah erving with 1 ⁄ 4 up hoolate

    hip and garnih with reerved banana.

    ■ CALORIES: 391 per erving

    Citrus Cannoli

    1 container (16 oz) fat-free ricotta cheese 1 ⁄ 3  c confectioners’ sugar

    1 Tbsp freshly grated orange zest

    2 tsp freshly grated lemon zest

    1 tsp freshly grated lime zest1 ⁄ 2  tsp vanilla extract

    3 c semisweet or dark chocolate chips

    12 lg cannoli shells

    1. combine riotta, onfetioner’ ugar,

    orange zet, lemon zet, lime zet, and vanilla

    extrat in medium bowl. Beat with eletri

    mixer on medium peed until light and uff.

    Gentl fold in 2 1 ⁄ 2 up of the hoolate hip.

    2. spoon lling into hell. Melt remaining

    hip and evenl drizzle hoolate over hell.

    ■ CALORIES: 327 per erving

    ■ MAKE IT A FLAT BELLY DIET MEAL:

    serve with 1 trawberrie (60 al). Total

    alorie: 387

    Plum & Nectarine Trifle

    3 plums, pitted and thinly sliced

    2 nectarines, pitted and thinly sliced 1 ⁄ 4  c honey

    1 Tbsp raspberry or white balsamic vinegar

    1 c low-fat vanilla yogurt

    1 c part-skim ricotta cheese

    1 fat-free angel food cake (10 oz), cut into1 ⁄ 2" thick slices

     3 ⁄ 4  c slivered almonds

    1. To plum and netarine with hone andvinegar in medium bowl. Let tand 30 minute

    at room temperature, tirring one or twie.

    2. Whik ogurt and riotta in mall bowl until

    mooth.

    3. Line bottom of 2-quart gla erving bowl

    with half of the ake lie. spread half of the

    fruit over ake. Evenl prinkle on half of the

    almond. spoon half of the ogurt mixture

    on top. Ue remaining ake lie to make a

    eond laer. Top with remaining fruit, then

    poon on remaining ogurt mixture. sprinkle

    remaining almond on top.

    4. coverwith plati wrap and hill at leat

    1 hour before erving.

    ■ CALORIES: 371 per erving

    timE: 10 minutEs + chilling timE / sErvEs: 6 timE: 15 minutEs / sErvEs: 12 timE: 38 minutEs + chilling timE / sErvEs: 6

    Desserts

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