Top 10 Superfoods to Reduce Belly Fat

Belly fat, also known as visceral fat that accumulates around the midsection, is a major concern for many. Not only does belly fat make your figure unattractive, it also increases your risk of high blood pressure, diabetes and fatty liver disease.

Many people try dieting to lose belly fat, but this is not the optimal solution. The ideal way to get rid of belly fat is to choose your foods wisely and do some physical exercise daily.

Knowing what to include in your diet is half the job, the other half is doing exercises daily that suit your body type. Certain foods actually help reduce stubborn belly fat and will get you well on your way to enjoying a slimmer physique.

Here are the top 10 superfoods to reduce belly fat.

1. Almonds

Almonds contain a good amount of healthy fats — polyunsaturated and monounsaturated fats. Both fats help prevent you from overeating. A study in the American Journal of Clinical Nutrition has proven that eating almonds suppresses hunger. They also help fight against heart disease.

High in magnesium, almonds are a key component for muscle building, and having more muscle will help you burn more belly fat.

In addition, the high fiber content in almonds will keep you feeling full for a longer time. Because almonds contain few calories, they will not contribute to belly fat. So, always keep roasted almonds handy and enjoy them as a snack or in salads or other dishes.

2. Watermelon

The American Dietetic Association declares watermelon as a perfect food to reduce belly fat. Watermelon contains 91 percent water and when you eat it at the beginning of a meal, it fills you up without adding a substantial amount of calories to your meal.

Plus, it keeps you feeling full longer and also helps combat water retention. This juicy fruit is also rich in vitamins B1, B6 and C, as well as potassium and magnesium. It is a great addition to a low-calorie and low-fat diet.

An interesting study done at the University of Kentucky revealed that drinking two glasses of watermelon juice every day for eight weeks reduces body weight (especially the fat around the belly) without altering muscle mass. Regular consumption of watermelon also lowers the risks associated with coronary artery plaque accumulation and heart disease.

3. Beans

Regular consumption of different types of beans helps reduce body fat, develop muscles and improve the digestion process. Beans also help you feel full for a longer time, thus keeping you from overeating.

This happens as beans are an excellent source of soluble fiber. This fiber especially targets belly fat, helping to break it down so the fat can be eliminated from the body. Plus, the protein in beans provides energy to your body. You can easily include beans in your daily meals by adding them to salads, soups or side dishes.

4. Celery

To get a flat tummy, fill your plate with green leafy vegetables like celery. Celery is extremely low in calories, full of fiber, and contains calcium and vitamin C that aid in weight loss.

You can drink half a glass of celery juice before eating your lunch or dinner to help cleanse your system. You can also add celery to salad or soup. An additional benefit of celery is that it contains apigenin, a natural compound that reduces the risk of ovarian cancer in women.

5. Cucumbers

Cucumbers are an extremely refreshing and low-calorie food. 100 grams of cucumber contains approximately 96 percent water and only about 45 calories. They are packed with minerals, dietary fibers and vitamins.

Eating a plate of cucumber salad daily is an effective and healthy way to cleanse your body of harmful toxins released by the digestive system and lose weight. As an added benefit, eating cucumbers daily can give you radiant, glowing skin because they are rich in vitamins B and C.

6. Tomatoes

One large tomato has just 33 calories. It contains a compound known as 9-oxo-ODA that helps reduce lipids in the blood, which in turn helps control belly fat. This compound also fights chronic diseases associated with obesity.

Plus, the powerful antioxidant lycopene in tomatoes offers plenty of additional health benefits like reducing wrinkles, fighting cancer and reducing cholesterol levels. Tomatoes are an excellent source of nutrients like iron and potassium and are rich in vitamins A and C. So, to enjoy a healthy body, include tomatoes (in both raw and cooked form) in your daily diet.

7. Avocado

An important amino acid known as lecithin in avocado helps in managing body weight. Also a source of good fats—monounsaturated and polyunsaturated fats, avocado helps burn belly fat easily.

Its rich fiber content also helps keep hunger at bay and keep you from overeating. Plus, avocado has anti-aging, antifungal and antibacterial properties that provide many beauty and health benefits.

8. Apples

Apples are high in dietary fiber, flavonoids, phytosterol and beta-carotene, which make your belly feel full and help you avoid overeating. According to a Brazilian study, women who ate three or more apples a day lost more weight compared with those who did not.

The natural compound in apples known as pectin aids in weight loss. Fruits rich in pectin usually require more chewing and when the pectin dissolves in the stomach, it forms a gel-like substance that traps dietary cholesterol and fat. In addition, pectin also reduces the risk of colon cancer, and the antioxidants and vitamin C in apples will help keep your skin wrinkle-free.

9. Tart Cherries

A study conducted at the University of Michigan found that a diet containing tart cherries helps lower symptoms of heart disease and metabolic syndrome. Metabolic syndrome increases the risk of belly fat as well as heart disease and diabetes.

These cherries reduce cholesterol levels in the body and can reduce body fat to a great extent. Tart cherries also have antioxidant properties that have anti-aging benefits, making you look younger and feel better.

10. Pineapple

 

This tropical fruit contains the enzyme bromelain, which has anti-inflammatory properties. This enzyme metabolizes protein that contributes to a flatter tummy.

A study done at the University of Maryland revealed that bromelain’s antibacterial properties also help combat the bacteria that causes diarrhea and is also very effective in healing bowel disorders. Relief from stomach conditions can result in less abdominal bloating and a slimmer waistline.

Plus, pineapple contains vitamins B-6 and C, manganese, thiamine, copper, and fiber that provide a number of health benefits.

With these superfoods, you can fight that belly fat and enjoy a slimmer waistline. However, these foods will only play a major role in attaining a better figure when coupled with regular exercise.

http://www.top10homeremedies.com/superfoods/top-10-superfoods-reduce-belly-fat.html

Chicken and Dumpling Casserole.

Ingredients

3 tablespoons

 oil

1 cup

 chopped onion (about 1 medium)

1 cup

 chopped carrots (about 2 small)

1 cup

 chopped celery (about 2 stalks)

3 cups

 low sodium chicken broth

3 tablespoons

 flour

2 cups

 cooked chicken, bite sized

1 cup

 frozen peas

salt and pepper (try 1/4 to 1/2 teaspoon)

DUMPLINGS

1 cup

 flour

2 teaspoons

 baking powder

1⁄4 teaspoon

 salt

1 

egg

1⁄3 cup

 non-fat or 1% milk

Directions

1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet) and saute onions, carrots and celery until soft.
2. Add a small amount of unheated broth to the flour and stir until smooth. Slowly stir in remaining broth and add to skillet. Stir over medium heat as the mixture thickens.
3. Add the chicken, peas, salt and pepper. Heat on low while making dumplings.
4. Dumplings: sift the flour, baking powder and salt together into a mixing bowl.
5. Add the egg to the milk and beat until well blended. Stir into the flour until well combined.
6. Pour the chicken mixture into a lightly oiled or sprayed casserole dish. Drop dumpling dough by spoonfuls onto chicken mixture. (makes about 8 dumplings)
7. Bake uncovered at 400 degrees for 15 minutes or until the dumplings are golden brown.
8. Refrigerate leftovers within 2 hours.

https://www.foodhero.org/recipes/chicken-and-dumpling-casserole

Chicken Creole.

Ingredients

1 tablespoon

 vegetable oil

1 pound

 boneless, skinless chicken breasts

1 can

 diced tomatoes (with juice)

12 ounces

 chili sauce (about 1 cup)

1 

large green pepper, chopped

2 

ribs celery, chopped

1 

small onion, chopped

2 cloves

 garlic, minced, or 1/4 teaspoon garlic powder

1 teaspoon

 dried basil

1 teaspoon

 dried parsley

1⁄4 teaspoon

 cayenne pepper

cooked brown rice or whole wheat pasta

Directions

1. Heat pan over medium-high heat (350 degrees in an electric skillet). Add vegetable oil and chicken, and cook until no longer pink when cut.
2. Reduce heat to medium (300 degrees in electric skillet).
3. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, and cayenne pepper.
4. Bring to a boil; reduce heat to low and simmer, covered, for 10-15 minutes.
5. Serve over hot, cooked rice or pasta.
6. Refrigerate leftovers within 2 hours.

Notes

No chili sauce? Make your own and reduce sodium using these ingredients:

• 1 can (8-ounce) tomato sauce
• 1 tablespoon vinegar
• 1 teaspoon brown sugar
• 1 teaspoon chili powder

https://www.foodhero.org/recipes/chicken-creole

Chunky butternut mulligatawny.

This spicy soup with basmati rice and apples is chunky, warming and wholesome - plus its low in fat and calories to boot.

Method

1. Heat the oil in your largest saucepan. Add the onions, apples and celery with a pinch of salt. Cook for 10 mins, stirring now and then, until softened. Add the butternut squash, curry powder, cinnamon, nigella seeds and a grind of black pepper. Cook for 2 mins more, then stir in the tomatoes and stock. Cover with a lid and simmer for 15 mins.
2. By now the vegetables should be tender but not mushy. Stir in the rice, pop the lid back on and simmer for another 12 mins until the rice is cooked through. Taste and add more seasoning if needed. Stir through the parsley and mango chutney, then serve in bowls with yogurt and extra mango chutney on top, if you like.

http://www.bbcgoodfood.com/recipes/chunky-butternut-mulligatawny

Fruits, Vegetables and Herbs Used for Migraine Headaches.

Migraines start  with the constriction of blood vessels in the brain, followed by expansion (causes the pain). Beforehand symptoms that blood vessels are constricting are vision and mood changes. Some triggers are strong emotions, hormonal changes, allergies, medications.

Like all food suggestions, knowing what the cause (emotional, chemical allergy, etc) helps aid in knowing what to juice.

I have seen a lot of people who have common allergies to gluten, dairy and the like elimate these from their diet and have success in getting rid of their bad headaches completely. It might be worth it to visit your doctor to get food allergy tests, or better yet, conduct your own by process of elimination. Most of us that have alleriges usually have a sneaking suspicion of what it might be.

Fruits and vegetables to juice:

Apples, Beets, Blackberries, Broccoli, Cantaloupe, Carrots, Celery, Leafy Greens, Onions

Herbs to juice or have in tea/tinctures:

Cayenne, Cinnamon, Dandelion, Fever few, Garlic, *German Chamomile, Ginger, Lemon Balm, Parsley, Rosemary, *Vervain

*If emotion related (to calm nerves)

I have seen great success with juicing a sprig of rosemary in with a juice drink.

If the cause is dehydration from heat or from excessive alcohol consumption, juicing coconut or drinking coconut water can help restore missing nutrients to ease or banish the pain.

A good recipe to try

Juice recipe for Migraine Headaches 1

Ingredients:  

1 stalk of celery

1 carrot

½ a cucumber, skin on

1 sprig of dill

1 apple

Instructions: 

Clean the fruit, and vegetables thoroughly.

Juice, and enjoy.

Juice Recipe for Migraine Headaches 2

Ingredients

1 stalk of broccoli
2 carrots
1 apple

Instructions

Clean the fruit, and vegetables thoroughly.
Juice and Enjoy!

Juice Recipe for Migraine Headaches 3

Ingredients

2 apples
3 stalks of celery

Instructions

Clean the fruit, and vegetables thoroughly.
Juice and Enjoy!

http://www.healthdigezt.com/fruits-vegetables-and-herbs-used-for-migraine-headaches/