Increase your protein: Research has shown that a diet with lean protein and reduced carbohydrates reduces overall belly fat. Salmon salad anyone? Yummy!
Reduce added sugar: Did you know that the average American consumes about 20 teaspoons of sugar a day? Most of this comes from processed foods like soda, bread, cereal, etc. That adds up to 325 or more added calories a day. Too much sugar also slows your metabolism. Skip that soda and grab a nice glass of water with a lemon wedge instead.
Don't skip all fat: Remember to include healthy fats in your diet. They will make you feel full and add the flavors that you usually crave. Eat the foods that are rich in monounsaturated fats like olive oil, nuts and avocados.
Now that you know the basics, here is a yummy recipe I found that incorporates these principles:
Key West Chicken-Avocado Sandwiches
|1 c mashed Florida AVOCADO (MUFA), about 1 med|
1 Tbsp freshly squeezed limejuice (about 1/2 lime)
1/2 tsp Tabasco green pepper sauce, optional
1 c baby spinach
10 oz grilled or roasted chicken breast, sliced (I used Jamaican seasoning)
1 mango, peeled, pitted, and sliced (about 1 c)
4 whole wheat sandwich thins
Combine avocado, lime juice, and green pepper sauce, if using, in small bowl. Spread top and bottom halves of rolls with 2 tablespoons each of the avocado-lime mixture.
Layer 1/4 cup of the spinach, one-quarter of the chicken, and 1/4 cup of the mango on bottom halves. Top with other halves of rolls.
Makes 4 servings.
See what fun ideas you can come up with. Have fun getting a flatter belly starting today. Until next time, have a safe, happy and healthy week ahead.
- Coach Jenn