Your allies in battling bulge? Foods that do the work for you. These edibles have proven lipid-melting powers that help you slim.
1. Almonds
Almond joy! Dieters who ate 3 ounces of these nuts every day reduced their weight and body-mass index by a solid 18 percent compared with an 11 percent drop in the no-nut group, a study in the International Journal of Obesity found. Almonds are high in alpha-linolenic acid, which can speed the metabolism of fats. Stick to 12 per serving.
2. Berries
Vitamin C–loaded fruit such as strawberries and raspberries can help you sizzle up to 30 percent more fat during exercise, suggests research from Arizona State University at Mesa. Blend a vinaigrette of 1 cup berries and ¼ cup balsamic vinegar.
3. Cinnamon
Sprinkling ¼ teaspoon on your food may prevent a post-meal insulin spike—this increase normally occurs after you eat and “signals the body that it should store fat rather than burn it,” explains Lauren Slayton, R.D., of New York City. Add a dash to your oatmeal, yogurt or coffee.
4. Mustard
The spice that gives mustard its color, turmeric, may slow the growth of fat tissues, a study in the journal Endocrinology notes. Eighty-six mayo in favor of any mustard; sprinkle turmeric on cauliflower and roast for a tangy side.
5. Oranges
Oranges contain fat-torching compounds called flavones. Women who ate the most flavones had a significantly lower increase in body fat over a 14-year period, a study in the American Journal of Clinical Nutrition finds. Snack on slices or drink freshly squeezed OJ (with pulp!) for the biggest payback.
6. Soybeans
These green gems are rich in choline, a compound that blocks fat absorption and breaks down fatty deposits. Add ½ cup edamame to a salad.
7. Sweet Potatoes
They’re high in fiber, which means no drastic insulin jumps and thus less fat packed onto your hips. Bake a small sweet potato and top with a dollop of low-fat or nonfat cottage cheese.
8. Swiss Cheese
“Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown,” says Michael B. Zemel, Ph.D., director of the Nutrition Institute at the University of Tennessee at Knoxville. Compared to its cheesy counterparts, Swiss is a heavy hitter in the calcium department; layer a slice on a lunchtime wrap or have with an apple for your mid-afternoon snack.
DID YOU KNOW?
That if you eat salad with fat-free or low-fat dressing your body doesn't absorb caretenoids as well as when you use an oil-based salad dressing such as olive oil ? Caretenoids are the organic pigments of plants and have important health benefits due to antioxidant properties. They help to support the immune system, vision, and to give protection from DNA damage. So the dressings labelled as “healthy” because they are low fat may not be quite so healthy after all.
Jennifer's Gems
Green Tea: Green tea's high polyphenol content may benefit several conditions, according to the University of Maryland Medical Center. Drinking green tea can lower cholesterol and triglyceride levels, reducing the risk of atherosclerosis for some people. Though more research in the area is needed, green tea also appears to have protective benefits against some forms of cancer, including breast cancer, pancreatic cancer and prostate cancer.
Mussels: Fresh cultured blue mussels are not only tasty, they are a healthy seafood choice. They are high in Omega-3s and have high levels of daily requirements for zinc, iodine, vitamins B and C and Iron. Mussels are very low in fat (2.2 g fat per 100 g of mussel meat) and carbohydrates. An average serving of mussels is only about 90 calories. When paired with other low fat options, mussels make a wonderful healthy, nutritious and filling meal.
Tomatoes: While not bursting at the seams with vitamins and minerals, tomatoes are rich in vitamin C. This antioxidant plays a key role in maintaining a healthy immune system. They also contain beta-carotene and several other carotenoids that may have their own disease-preventing properties, particularly against heart disease and cancer. Tomatoes also offer a good dose of that possible stroke preventer, potassium.
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Fitness Q & A
Q:
I have a question for you. About a year ago I was told by a trainer, that while I'm thin, I've got the 'skinny fat' syndrome. Any tips or tricks for me on how to take care of this? I'm tired of the flabby mom arms in particular. I was told to do a lot of cardio. But what kinds of things should I be eating? What is a good protein bar for me?
A:
Skinny fat is very common in women, but anyone can be skinny fat. It is when you have a low scale weight and appear thin, yet your percentage body fat is very high and you are “jiggly.” This happens by eating a lot of crap, but obviously not from over eating because you are still skinny.
This syndrome can be fixed by stepping away from crappy foods, lifting weights, and eating clean. Try eating protein with every meal, eat every three hours and skip the sugar. Protein is the building block of muscle and it is essential for repair after workouts. I personally like the Kashi "Go Lean" protein bars, at 150 calories it makes for a great snack with about 8-10 grams of protein.
Adopt an exercise plan that incorporates cardiovascular exercise along with weight training.Do not overdo cardiovascular exercise—it can damage the muscle fibers that you are working so hard to build and maintain. Do your weight training first followed by your cardio if you are doing them both on the same day. This will ensure your strength is at a maximum for lifting and you will continue to burn fat during your cardio session. You need to be sure you are getting at least 3 days per week of total body strength training. I hope this helps!!
Recipe of the Month
Green Tea & Mango Splash
Feel the island breeze as you sip this cooling concoction.
1 cup strongly brewed green tea, (2 tea bags to 1 cup water)
2 cups mango nectar
Ice cubes
Mint sprigs, for garnish
Mango slivers, for garnish
Step 1
Combine tea and mango nectar in a pitcher. Serve over ice, garnished with mint sprigs and mango slivers.
Serves: 3
NUTRITION INFO Per serving
Calories: 97 Carbohydrates: 25 g Fat: 0 g Protein: 0 g Dietary Fiber: 1 g Saturated Fat: 0 g Sodium: 4 mg
Upcoming Events
Fredericksburg Fitness Boot Camp for KIDS!
We will now be offering boot camps for children aged 10-16 beginning August 2, 2010 at the Fredericksburg Fitness Studio. Our goal is to help teach the benefits of cardio exercise while having fun in the process. We all know that childhood obesity has become an issue in the U.S. It is just as important for adults to incorporate exercise into their lifestyle as it is for children. Instilling this knowledge early in life will increase the chances of your child adopting exercise as part of their daily routine. At Fredericksburg Fitness we can help your child to lose weight, improve confidence, make new friends and increase motivation in a fun and safe atmosphere. Our program will be suitable for kids aged 10 to 16 and our camps will be fully supervised by one of our qualified personal trainers. We will have various team building activities and obstacle courses for your child to enjoy. Sign your child up for boot camp by following the links below!
1 cup strongly brewed green tea, (2 tea bags to 1 cup water) 
