Read below to learn about breads that flatten your belly and others that bulge your belly. Enjoy! 

Compared to the last photo, these bread products are much better because they don’t contain high fructose corn syrup or trans fats and they’re higher in fiber. Higher fiber foods helps you get rid of that toxic waste from your digestive system from years of eating the wrong foods.

When choosing healthier breads look for 100% whole grain (or sprouted grain) on your labels as a good start. Then make sure there is no HFCS or hydrogenated oils in the bread.

Source: Belly Fat Free by Coach Josh

If you're feeling sluggish and want more energy, check out these high energy foods and drink ideas 

Everyone needs a little pick-me-up now and then. But with so much controversy surrounding the potential health hazards of energy drinks, is caffeine our only relatively safe option? According to a recent article onplanetgreen.com, Mother Nature provides a bevy of hazard-free energy boosters. Here’s a sampling:

1. Kombucha

This fermented tea drink is a relative newcomer to the beverage aisle, but kombucha has actually been around since the era of China’s Qin Dynasty, roughly 250 BC. Essentially black tea blended with enzymes and amino acids, kombucha is hailed for a wide range of health benefits, including restoring energy.

2. Foods High in Iron

Lack of iron in your diet can lead to anemia, which can leave you feeling wiped out. Thanks to Popeye, we all know spinach is chock-full of iron, but there are plenty of other iron-rich foods to choose from. Pumpkin and sunflower seeds, tofu, white beans, lentils, sun-dried tomatoes, Jerusalem artichokes, and even oysters and clams are all great sources of iron you can add to your diet to reach the recommended daily dose of 18 mg.

3. Produce Packed With

Getting enough Vitamin C is not only crucial to staying healthy it’s also key to fending off fatigue. In addition to citrus, fruits and vegetables including kiwi, tomatoes, strawberries, bell peppers and Brussels sprouts pack a ton of Vitamin C in small package.

4. PB & Bananas

All fruits contain carbohydrates in the form of natural sugars, which, despite their tarnished reputation, give you energy. The carbohydrates in bananas are easy to digest which means they go to work fast. For a longer-lasting boost, combine bananas with the protein power of peanut butter.

Find more energy-enhancing foods at planetgreen.com.

Source: rdasia.com

By Registered Dietitian Laura CaJacob 

While statistics on holiday weight gain are inconsistent, one thing is for sure: the holiday season makes normally healthy habits much more difficult. The mashed potatoes get passed one extra time around the table, and the chocolate peppermint brownies stare at you all day from your desk. More than anything, holiday eating is challenging because we are surrounded by a sea of indulgent dishes.

Just like Coach Josh says on p.164 in his book, Belly Fat Free, “You’re only setting yourself up for failure if you start an eating program that forbids you from ever eating your very favorite foods.” You don’t have to jump off the wagon over the holidays in order to enjoy your favorite foods. There are a variety of recipe substitutions that can keep you on track toward reaching your goals. Rather than skip your favorite dish entirely, why not lighten it up a little?

Before we get started, I must make a few notes as a lover of food, tradition and flavor:

• I know it can be a sin to alter an all-time favorite family recipe. Leave Aunt Jane’s famous candied yams alone, and try changing some dishes that aren’t the one thing you look forward to in December. Who knows – you may add a new recipe into the regular rotation!
• Don’t you dare try to eliminate every unhealthy ingredient in a recipe. The intention of modifying a recipe is not to create cardboard. As Coach Josh declares on p.174 of Belly Fat Free, “Remember—love the food you eat or you won’t stay on the program for long!”

Below is a list of five simple ways to adjust some holiday recipes without sacrificing flavor.

1. Substitute unsweetened applesauce for oil.

This works great in baking desserts to lower the fat content. The substitution ratio is 1:1, and the result is a moister, sweeter dish. This even works with boxed mixes.

Note: Do not try this with butter. Chocolate chip cookies turn into chocolate chip pancakes.

2. Increase vegetables.

There are so many dishes that could have more flavor, texture and color by adding some extra veggies. Try using more roasted root vegetables in a stuffing than bread. Throw leeks and mushrooms into a wild rice side dish. Generously add a variety of vegetables, and your belly will thank you.

3. Replace mild cheese with half the amount of strong cheese.

You flat out can’t eat as much blue cheese or parmesan as you can mozzarella or mild cheddar. By using less of stronger cheeses, you can drastically reduce fat and calories while actually increasing flavor. This works great for cheese plates, salads and melting cheese on vegetables.

4. Substitute pureed vegetables for cream.

Zucchini, squash and cauliflower are excellent choices for thickening soups without changing the flavor. Simply peel and roast the veggies then blend until you have a “creamy” puree. Add as a thickener until you get your desired consistency.

Note: Be mindful of the color vegetable you chose as this can really affect the soup’s appearance. We eat with our eyes first, and nobody wants to eat green cream of corn soup.

5. Reduce sugar by 25%.

There is usually so much sugar called for in most recipes that nobody will notice the 25% that goes missing.  If your recipe calls for 1 cup sugar and you use ¾ cup, you cut out 200 calories just like that. Consider this when using syrups, honey, or jams as well.

I challenge you to try some of these recipe modifications. I wouldn’t be surprised if you like the healthier version better than the original.

P.S. I never even considered tip #3 and #4… did you? 

Source: Belly Fat Free by Coach Josh

Chicken breasts stuffed with a delicious spinach and mushroom filling, served with pasta 

Ingredients for Spinach mushroom chicken pockets

1½–2 tablespoons olive oil
1 large portobello or flat mushroom, coarsely chopped
4 spring onions, sliced
5 cups baby English spinach leaves, about 250 g, coarsely chopped
1½ tablespoons dry low-GI breadcrumbs
1½ tablespoons grated Parmesan cheese
freshly ground black pepper
4 skinless chicken breast fillets or thigh fillets, each about 175 g
½ cup reduced-salt chicken stock, hot pasta, such as spaghettini or spaghetti, and fresh salad greens with an olive oil and vinegar dressing, to serve.

Preparation method for Spinach mushroom chicken pockets

Preheat the oven to 180°C. Heat 1 tablespoon of the oil in a large, deep frying pan, cook mushroom and spring onions over a medium heat for 5 minutes until mushroom is tender. Stir in spinach and cook, stirring, for 2 minutes, until wilted.

Transfer to a large bowl, using a slotted spoon to drain off any excess moisture from the spinach. Add the breadcrumbs, Parmesan and pepper and toss well.

Flatten chicken between two sheets of plastic wrap. Spread 2 tablespoons of spinach filling onto each piece of chicken, to about 1 cm from the edges. Start at a narrow end, roll up and secure each pocket with cocktail sticks or kitchen string.

Clean frying pan, add remaining oil and set the pan over a high heat. Add the pockets, seam side down first, and cook for 6 minutes, or until browned all over.

Place the pockets in a shallow ovenproof dish and pour in the hot stock. Cover and bake for 15 to 18 minutes, or until the chicken is cooked through.

To serve, remove cocktail sticks or string from pockets and cut chicken diagonally into 1-cm slices. Serve hot, drizzled with cooking juices on pasta with salad greens.

Tips:Cooking the pockets seam side down first seals them closed and prevents the filling from falling out.

Serves: 4
Yield: 4 chicken breasts
Ready in: 45 mins (15 mins prep - 30 mins cook)

A healthy and refreshing recipe for your day 

Yield: 6 servings

What You Need
1/4 cup balsamic vinegar
1/4 cup olive oil
1/4 cup mayonnaise
1 clove garlic, finely chopped
3/4 teaspoon Italian seasoning
8 ears corn-on-the-cob (Use thawed, frozen corn instead of fresh corn.)
1 small red onion, halved and thinly sliced
12 cherry tomatoes, quartered
1 small zucchini, finely chopped
1/4 cup chopped fresh basil leaves 
What to Do 1. Combine vinegar, olive oil, mayonnaise, garlic and Italian seasoning in small bowl with wire whisk. Season, if desired, with salt and pepper; set aside.
2. Bring large saucepot of salted water to a boil over high heat. Add corn and cook 3 minutes; drain and cool. Remove kernels (about 4 cups) from cob with knife. Combine cooled corn, onion and 1/4 cup vinaigrette in medium bowl. Gently fold in tomatoes, zucchini and basil. Drizzle with remaining vinaigrette. Serve at room temperature.

Source: rdasia.com

Use these rolled-up snacks as afternoon or evening finger food for yourself and friends. 

Preparation Time: 15 min
Cooking Time: 10 min. + chilling
Number of Servings: 8

INGREDIENTS

1 red bell pepper, cut lengthwise into flat panels (about 4, depending on shape of pepper) 
1/2 cup canned chickpeas, rinsed and drained
1 tablespoon plain fat-free yogurt 
1/2 teaspoon dark sesame oil 
1/2 teaspoon grated lemon zest 
2 teaspoons fresh lemon juice 
2 teaspoons water 
Pinch salt 
1 spinach-flavored flour tortilla (8 inches; salad plate size) 
1 cup mixed salad greens

DIRECTIONS

1. Preheat broiler. Broil pepper pieces, skin side up, 4 inches from heat, until charred, about 10 minutes. Transfer to a plate. When cool enough to handle, peel and cut into 1/2-inch-wide strips.

2. Combine chickpeas, yogurt, sesame oil, lemon zest, lemon juice, water, and salt in food processor and puree until smooth.

3. Spread mixture evenly over one side of the tortilla, leaving 1/2-inch border all around. Top with salad greens and roasted peppers. Roll up jelly-roll fashion.

4. Wrap tightly in foil or plastic wrap and refrigerate for at least 1 hour, no more than 4 hours. The roll will get softer and easier to slice as it sits in the refrigerator before serving. The longer it's in, the softer it gets. But too long isn't good. Unwrap and slice crosswise into 8 pieces (1 inch wide) to serve.

Nutrition Per Serving: Per serving (1 piece): Calories 45, fat 1 g, saturated fat 0 g, cholesterol 0 mg, sodium 75 mg, carbohydrates 8.5 g, fiber 1.5 g, protein 1.5 g

Tips: Cook's Clue These pinwheels make an impressive party food, and they're ideal for busy cooks because they're easy to assemble and best if made ahead (slice the rolls just before serving). They're also perfectly portable if the party's not at your house. You can multiply the recipe to serve a big group.

Source: rdasia.com

Delight your guests with a special side that's perfect for the holiday season 

Ingredients

2 packages (10 ounces each) frozen chopped spinach, thawed and squeezed dry
1 pound large fresh mushrooms
2 tablespoons finely chopped onion
4 tablespoons butter, divided
4 bacon strips, cooked and crumbled
1 cup milk
1 cup (8 ounces) shredded cheddar cheese
1/2 teaspoon ground mustard
1/2 teaspoon saltDash pepper

How to make it

1. Place spinach in a greased 8-in. baking dish; set aside.

2. Remove stems from mushrooms. Set caps aside; chop stems.

3. Sauté chopped mushrooms and onion in 2 tablespoons butter; spoon over spinach.

4. Sprinkle with bacon.

5. Top with mushroom caps.

6. Melt remaining butter; brush over caps.

7. In a large saucepan, combine the milk, cheese, mustard, salt and pepper. Cook and stir over medium-low heat until cheese is melted; pour over the top.

8. Bake, uncovered, at 350° for 35-40 minutes or until mushrooms are tender. Serves 6.

Source: rdasia.com

Thickening soup with potato gives a velvety smooth result without adding the fat used in other traditional methods. Served either hot or chilled, this soup is ideal as a dinner-party starter all through the year. 

• 1 litre (2 pints) vegetable stock, preferably home-made
• 500 g (1 lb 2 oz) carrots, finely diced
• 100 g (4 oz) potato, peeled and finely diced
• 100 g (4 oz) leeks, chopped
• 2 strips of pared orange zest
• 4 tbsp orange juice, or to taste
• salt and pepper

To garnish

4 tbsp single cream; 2 tbsp coarsely chopped fresh flat-leaf parsley; 1 strip of pared orange zest, cut into fine shredsPreparation time: 15-20 minutes, plus cooling and 4 hours chilling if served cold. Cooking time: about 25 minutes

1 Pour the stock into a large saucepan and add the carrots, potato, leeks and orange zest. Bring to the boil over a high heat, skimming the surface as necessary, then reduce the heat to moderate and leave the soup to bubble for about 20 minutes or until all the vegetables are very tender.

2 Remove and discard the strips of orange zest. Puree the soup in a blender or food processor until smooth.

3 If serving the soup hot, return it to the rinsed-out saucepan. Reheat and add the orange juice, then adjust the seasoning. Ladle the soup into bowls and add a spoonful of cream to each, drizzling it over the surface. Sprinkle with the parsley and shredded orange zest and serve at once.

4 To serve the soup chilled, leave to cool, then chill for at least 4 hours. When ready to serve, stir in the orange juice, then adjust the seasoning. Garnish and serve as for the hot soup.

Plus points

• Making soup is an excellent way of preserving all the water-soluble vitamins - the B group and vitamin C - which are otherwise lost when the cooking water from vegetables is discarded.
• This low-fat soup is made with leeks instead of the usual onion. Leeks are a useful source of several water-soluble vitamins, including C and folate.

Each serving provides

kcal 100, protein 2 g, fat 4 g (of which saturated fat 2 g), carbohydrate 16 g (of which sugars 12 g), fibre 4 g

Some more ideas

• To make a filling broccoli soup, replace the carrots with 500 g (1 lb 2 oz) broccoli florets. Sprinkle each serving with a little grated nutmeg and top with about 1 tbsp crumbled blue cheese, such as Stilton.
• Make a green bean soup using this basic recipe. Replace the carrots with 450 g (1 lb) green beans, trimmed and chopped. Omit the orange zest and add 30 g (1 oz) finely chopped fennel. Depending on the choice of beans, this soup may need sieving to remove fibres after pureeing the mixture - this is particularly important if using runner beans. Serve sprinkled with finely chopped fresh fennel leaves (from the bulb) or dill.