5-Layer Flat Belly Dessert

I found this amazing recipe on doctoroz.com. At first I thought I was on the wrong website. How can something that looks this good be good for you and help you get a flat stomach! I plan on making it next time I have guests over.

5-Layer Flat Belly Dessert 

Think you can’t have dessert if you want to get in shape? Think again! Top Chef: Just Desserts host Gail Simmons shares something you never thought was possible: a fabulous and decadent dessert that can actually help flatten your belly. Each layer of this 5-layer dessert has an added benefit to keep your midsection trim

Ingredients

1 box devil’s food cake mix

1 cup nonfat Greek yogurt

1 cup water

4 cups fat-free ricotta

1 cup coconut milk, well stirred

1 cup shredded, toasted sweetened coconut

4 tablespoons agave syrup

1/2 cup toasted oats

1/2 cup ground flaxseeds or flaxseed meal

1/2 cup finely chopped walnuts, lightly toasted if desired

4 cups total of any combination of fresh well-washed berries (strawberries, hulled and halved, blueberries, raspberries, blackberries)

2 ounces bittersweet chocolate, for shaving

Note: Ingredient quantities depend on size of pan. This recipe is for a 9-inch trifle dessert pan. Preheat oven to 350° F degrees. 

Directions:

Prepare two 9-inch round cake pans with nonstick spray or butter and lightly flour each pan.

(Layer 1) In a large mixing bowl or stand mixer, combine the cake mix, yogurt, and water and mix well until no lumps remain. Divide batter evenly into prepared cake pans and bake for 30 to 35 minutes, or until a toothpick inserted in the center of the cake emerges cleanly. Allow the cakes to cool completely in the pans. 

Meanwhile, in a medium mixing bowl, mix the ricotta, coconut milk, shredded coconut and agave. With a rubber spatula, gently fold them together to fully combine. Remove the cake from its pan and place in desired glass dish with high sides. Evenly spread half of the whipped topping mixture on top of the cake (Layer 2).

In a large resealable bag, combine the oats, flaxseeds and walnuts. Seal the bag and shake well. Sprinkle half of the mixture evenly over the ricotta (Layer 3), then top with the berries to cover the whole cake surface (Layer 4). 

Repeat all 4 layers with the other half of the ingredients. Using a vegetable peeler, shave the bittersweet chocolate decoratively over the top (Layer 5). Serve dessert by scooping portions of the cake and all its layers into shallow bowls.

Recipe courtesy of Gail Simmons

"The Belly Fat Cure Quick Meals" Book Review

I just finished reading “The Belly Fat Cure Quick Meals.” The premise of the Belly Fat Diet is that to lose bellyfat it is necessary to limit your sugar and carb intake. Jorge Cruise states, “Hidden sugar is the enemy of a flat belly because of its relationship with insulin. If you have a high level of insulin in your body you lock in belly fat. By regulating insulin levels, you’ll stop the fat storage process.” He recommends that you consume no more than 15 grams of sugar and 6 servings of carbs each day. One serving of carbs is 5-20 grams (look at the nutritional facts of the items you eat). He calls it the 15/6 system.

The book is geared towards individuals that eat out at fast food restaurants and/or eat frozen meals or other quick meals regularly. What he does is show you what you should and should not eat according to the sugar/ carb ratio.  The books shows you the sugar/carb ration for meals at restaurants such as Applebee’s, Arby’s, Boston Market, Burger King, McDonald’s, Chevy’s, Chick-Fil-A and Chipotle and for frozen foods such as Amy’s, Lean Cuisine, Kashi and Healthy Choice.  The book also has chapters on sugar, ice cream, soda and meal replacement bars. You can get more information on the Belly fat diet at facebook.com/JorgeCruiseFan. So, if you’re interested in learning more about how you can lose weight eating quick meals pick up the book, “The Belly Fat Cure Quick Meals.”  

Lose Weight In Your Belly: Jillian Michaels' 6 Tips That Work!

Lose Weight In Your Belly: Jillian Michaels' 6 Tips That Work                              By Jillian Michaels, Everyday Health

Is your muffin top a 2011 holiday gift that just keeps on giving? Whether your goal is to lose it for good, or to finally try to achieve those elusive six pack abs, TV fitness and wellness expert Jillian Michaels shares her results-driven techniques and advice for helping you win the battle of the belly bulge once and for all.

According to Michaels, "The stomach is a major, if not the major problem area, for men and women. I can't tell you how often I'm asked for advice on how to achieve killer abs, flatten the mommy pouch or lose the love handles. If you really want to get a flat stomach -- or score that six pack -- follow these tips and make 2012 the year you finally make it happen!"

Check out Michaels' tips below, and scroll down for specific exercises and food suggestions:

Focus on Your Entire Body -- Not Just Your Stomach
Contrary to what many people believe, doing thousands of sit-ups or crunches all day, every day, will not get you closer to achieving those washboard abs. Yep, you read that right. Both belly bulge and love handles are about excess body fat, NOT lack of muscle. That's why ab exercises alone are not the solution. Scoring a flat stomach is all about workouts that impact different muscle groups at the same time - so you're strengthening your entire body AND burning more calories. 

Top of Form

Bottom of Form

This is why I'm such a huge advocate of circuit training and use them in my online workouts and in my DVDs. When done properly, circuit training builds lean muscle and improves aerobic fitness simultaneously, making this type of exercise the most effective fat-burning workout you can get. In fact, if you aren't already up on circuit training, it's time to get acquainted now because it should be your new weight-loss best friend.

Each circuit is a combination of strength training and cardio exercises (about four to five) that are performed directly after one another, with little or no rest in between. When a set of these moves is done, you go back to the beginning and do them again before moving on to the next circuit. A typical circuit-training workout will get your heart rate up and impact a variety of muscles - not just one body part - which is the BEST way to burn off that belly fat.

Build Up Your Core
Get ready to start planking - and I don't mean the form of 'planking' that has gone viral. The plank I'm referring to is a powerful move that targets your core abdominal muscles, practices balance, and strengthens your chest and back muscles. This pose is not as easy as it looks or sounds, but trust me, the effects are well worth the extra effort it takes to master this move.

To do a basic plank, start in a push-up position, except keep your hands directly under your shoulders instead of outside your chest. Legs should be straight out behind you with feet together. You are balancing on your palms and the balls of your feet. Hold this static contraction for as long as you can. Work your way up to a minute, and then challenge yourself to hold the pose even longer. What I love about the plank is that there are so many different variations - side plank (pictured), reverse plank, plank-ups, plank twists and more. Different types of planks target different core muscles, so do yourself a favor and work a plank move into at least one of your daily circuits. You'll definitely see results.

Learn the Truth About Trouble Zones
There is nothing to love about love handles, and there's no quick fix solution to getting rid of them. Sorry buddy, but it's true. Targeting "problem areas" is tough because fat is burned systematically across the body according to your own unique genetics. Focusing on one region of the body won't make fat disappear altogether, but there are some exercises that will bring blood, and thus oxygen, to these problem areas and I believe that this oxidization will help break down the fat. For love handles, a major trouble zone for both men and women, try this side-bend stretch. Remember, it's not a magic fix, but it may help to break down the fat that builds up in that area of the body.

SIDE BEND
(Do this stretch at least three times a day throughout the day.)

Purpose: To stretch the triceps, upper back, abdominals, and obliques. Here's how you do it: Bend to one side, while holding your opposite arm overhead, then quickly stretch to the other side, raising the other arm. This drill should be done in a controlled, continuous fashion for 10 stretches on each side of your body.

Eat the Right Foods
First, let's get something straight; all processed foods need to go. Get rid of the potato chips, microwave dinners, and definitely put an end to those fast food fixes. The sodium, preservatives and sugars alone will help keep your belly looking bloated and defeat your efforts. Replace the junk food with whole, quality, organic foods that are packed with healthy nutrients, not preservatives. Then, work these three foods into your diet for maximum belly-fat burn.

Beans and legumes contain the best kinds of carbs and also contain resistant starch, which aids in your post-meal fat burn. Beans also help you feel fuller and store less fat.

Berries are another great fat-fighting food. They have been proven to stop individual fat cells from getting larger and encourage fat cells to release adiponectin, a hormone that helps reduce inflammation, lower blood sugar, and reverse leptin resistance.

Nuts are another diet essential that can help to keep your tummy taut. Research has found that people who eat nuts twice a week are much less likely to gain weight than those who don't.

Say No to Happy Hour
I'm not going to tell you to abstain from alcohol completely, I'm pretty open about how much I enjoy a little tequila and organic red wine from time to time. But when you're trying to lose weight and tone up, alcohol is the ultimate enemy. Alcohol releases estrogen into the bloodstream and when you have excess estrogen, you're more prone to hold onto weight. Ever seen a guy with a beer belly? It's the excess estrogen causing that fat and inhibiting muscle growth.

Alcohol also lowers your inhibitions, decreases your willpower, and stimulates your appetite. The result? You in a drive-thru ordering a cheeseburger and fries at 2 a.m. Now THAT is definitely not the route to a rock hard six pack. Your best bet is to take a hiatus from happy hour until you meet your weight-loss goals and can re-introduce alcohol into your diet in a healthy way.

Cut Your Sodium Intake and Up Your Water Intake
Bloating isn't all in your head. It IS possible to carry extra water weight in your tummy. To beat the bloat, decrease your sodium intake to 1,500 mg a day and increase your water consumption. It's easy to start monitoring your sodium intake by reading food labels. Limiting the amount of sodium you consume will help you reduce your water retention and look leaner in your clothes.

Try Greek Yogurt!

It seems like almost everytime I watch a health based show or read a health based magazine I read something about Greek yogurt. I’ve been a "Dannon Fruit on the Bottom" girl since childhood so I’ve been putting off trying it. 

Today I went to the supermarket and bought Chobani Non-Fat Greek Yogurt in several flavors including Blood Orange. I’ve been on a Blood Orange binge ever since the Blood Orange Pinkberry I had this weekend. If you haven’t tried Pinkberry before try it. It’s amazing and only 154 calories for a small cup. Just make sure that the topping options you choose are all fruit.  I had blueberries, blood oranges pieces and raspberries on mine. Back to the Greek Yogurt; I see what all the rage is about.  It is thick and creamy with a twinge of sourness. It’s almost unbelievable that it is nonfat and only 140 calories for 6 ounces.

 

There are many benefits to switching from American yogurt to nonfat Greek yogurt. Greek yogurt is higher in protein per serving, has less sugar and is lower in carbs. It’s so thick and creamy you can use the plain Greek yogurt as a substitute for mayonnaise or sour cream in recipes. So if you haven’t yet, try Greek yogurt and see what all the rage is about!

The Lowdown on Glycemic Load!

The article below explains the importance of eating foods with a low glycemic load. If you want to learn more about the glycemic index after reading this article you can visit the following the websites:

·        http://www.glycemicindex.com/

·        http://www.diabetesnet.com/food-diabetes/glycemic-index

·        http://nutritiondata.self.com/topics/glycemic-index

The Lowdown on Glycemic Load

By Diana Rodriguez- Everyday Health

Carbohydrates are controversial when it comes to diet these days. But what separates the good from the bad is a food's glycemic load, which has a big impact on blood sugar levels.

Every food you eat affects your body differently, and not just in terms of your long-range health, but also in the way it is processed and the effect it has on your energy level and blood sugar. 

Glycemic Load and Diet: The Basics

The glycemic load is a classification of different carbohydrates that measures their impact on the body and blood sugar. The glycemic load details the amount of carbohydrates a food contains and its glycemic index, a measurement of its impact on blood sugar. “The glycemic index ranks foods based on how quickly they're digested and get into the bloodstream," says Sandra Meyerowitz, MPH, RD, a nutritionist and owner of Nutrition Works in Louisville, Ky. “Its glycemic load takes into consideration every component of the food as a whole, so it's a different number. It changes everything." 

Because the glycemic load of a food looks at both components, the same food can have a high glycemic index, but an overall low glycemic load, making it better for you than it originally might have appeared. 

Glycemic Load and Diet: The Effect on Your Health

Foods with a low glycemic load keep blood sugar levels consistent, meaning that you avoid experiencing the highs and lows that can be caused by blood sugar that jumps too high and quickly drops — the candy bar effect. 

Watching the glycemic load of the foods you eat can have a big impact on your health in many ways. A diet focused on foods with a low glycemic load can:

• Make it easier to lose weight and avoid the dreaded diet plateau
• Keep blood sugar levels more consistent
• Burn more calories
• Help prevent insulin resistance and diabetes
• Lower heart disease risk

"It makes more sense to use the glycemic load because when you eat a food you don’t just eat one food by itself — you eat a whole bunch of foods together," says Meyerowitz. Looking at the total picture of foods you eat, rather than just the individual pieces, gives you a clearer and more accurate picture of the foods that make up your diet. 

Glycemic Load and Diet: Glycemic Loads in Favorite Foods

It's tough to figure out on your own if a food has a high or a low glycemic load, but as a general guideline, the more fiber a food has the better. Here is a glycemic load reference list with many common foods to let you know which are low, medium, and high. 

Foods with a low glycemic load of 10 or less:

• Kidney, garbanzo, pinto, soy, and black beans
• Fiber-rich fruits and vegetables, like carrots, green peas, apples, grapefruit, and watermelon
• Cereals made with 100 percent bran
• Lentils
• Cashews and peanuts
• Whole-grain breads like barley, pumpernickel, and whole wheat
• Whole-wheat tortillas
• Tomato juice
• Milk

Foods with a medium glycemic load of 11 to 19:

• Whole-wheat pasta and some breads
• Oatmeal
• Rice cakes
• Barley and bulgur
• Fruit juices without extra sugar
• Brown rice
• Sweet potato
• Graham crackers

Foods with a high glycemic load of 20 or more:

• High-sugar beverages
• Candy
• Sweetened fruit juices
• Couscous
• White rice
• White pasta
• French fries and baked potatoes
• Low-fiber cereals (high in added sugar)
• Macaroni and cheese
• Pizza
• Raisins and dates

Focusing on the glycemic load of foods is particularly important for people with diabetes to help maintain a steady blood sugar, but everyone can benefit from understanding and monitoring the glycemic load in their diet.

How to Combat Childhood Obesity Without Putting Your Child on a Diet!

This is a fantastic article on what to do if your child is overweight. What I like about the article is that the steps outlined keep in mind the “mind” of a child and the importance of ensuring that you as a parent support your child’s self-esteem. In addition, the steps outlined are things the parents must change to help ensure their child maintains a healthy weight. Many parents of overweight children try to put oneness on the child, but you have to remember the individual we want to be a healthy weight is a “CHILD” not an adult who has the knowledge and wisdom to make healthy choices. Enjoy the article!

How to Combat Childhood Obesity Without Putting Your Child on a Diet By Missy Chase Lapine, Creator of  “The Sneaky Chef “ series of books

So maybe you've heard about this whole childhood obesity epidemic. I kid -- a little attempt at levity. Because really, how could you not have? Lately, especially, it seems the news about how heavy and unhealthy kids are these days has been coming at us in one long, loud, continual stream. And no one seems to have The Answer for how to combat it. Think of the recent flack that the anti-obesity campaign in Atlanta got. 

The idea was to shock parents into action, yet many felt that the harsh ads and billboards --depicting miserable-looking overweight kids -- only underscored the message to children that: You're fat, which makes you unacceptable. Not what a kid's self-esteem needs. And if a new government-sponsored study is any indication, the other avenues we've tried haven't worked, either. The researchers found that one in six kids and teens are now obese -- and that this rate has not budged from the year prior. (Good that it hasn't gone up!)

But what else, as parents, can we do to help our kids maintain a healthy weight -- to not become a statistic? I have a few ideas:

1.     Don't focus on lowering your child's weight (even if she or he needs to lose weight). Doctors who specialize in obesity in children say the best scenario is to let kids "grow into their weight" instead of dropping it. Unlike adults, they get taller every day. And if they can manage to stay at the same weight while they're growing, they will automatically trim down with time--without the shame and pressure of being put on a diet.

2.     Bring back the habit of eating at home. Not only does it let you oversee what your child eats (what everyone eats, actually) it strengthens your bond as a family. Try some of my Sneaky Chef recipes to entice kids into eating healthier - plus researchers at Penn State have found that "by adding puréed vegetables to favorite foods, preschool children consumed nearly twice as many vegetables and 11 percent fewer calories over the course of a day."

3.     Use smaller plates--for instantly smaller portions. Avoid the "family style" method when serving. If huge platters are plunked on the table, it's too easy to add more and more to the plate without even thinking about it (exception: serve bowls of veggies family-style).

4.     Don't make any food "forbidden fruit." Even double chocolate chip ice cream. Your child will just want it all the more. Instead, allow not-so-great foods (yes, even soda and candy) in very modest amounts. Certainly not every day, but not so rarely that your child's desire grows out of hand and they scarf it down at friends' houses. Forbidding anything outright causes most of us to want it all the more.

5.     Teach your child to listen to his body and hunger cues. Kids are born with a natural ability to do this. But often as they get older--and as their parents bug them to "take two more bites" or become members of the "clean plate club" --they lose touch with it. Like many adults, kids will often eat because they're bored, sad or need comfort. Talk about the importance of eating slowly, putting the fork down between bites -- and for good when they've had enough.

6.     But do make sure your child feels satisfied once he's eaten. Nothing encourages overeating more than deprivation. Packing kids' faves like spaghetti and meatballs or lasagna with lots of hidden veggies and whole grains are designed to keep bellies feeling fuller, longer.

7.     Model healthy behavior. This might be the most important rule. When the whole family decides to improve their diet, the kids follow suit. Monkey see, monkey do.

8.     Encourage activity. (Notice I didn't say "fitness.") Exercise is important, but for kids what's crucial is making it fun and not feeling like some form of punishment. Think: Bike rides, family Xbox Kinect night, after-dinner walks with the dog. Even little things, like subbing a big air-filled ball for the computer chair, can go a long way. And definitely limit screen time. Research shows kids spend about 8 hours a day in front of electronic devices like computers, TVs and cell phones. The more you limit it, the more your child is forced to find another way (soccer with the neighbor, a game of hide and seek with his sister) to entertain himself.

Books by Missy Chase Lapine:

• The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids' Favorite Meals
  
• The Speedy Sneaky Chef: Quick, Healthy Fixes for Your Favorite Packaged Foods