Fitness and Muscle Work

To the ancient Greeks, olive oil was liquid gold. For the Aztecs, chocolate was sacred. Almonds were prized by Egypt's pharaohs, and avocados have symbolized fertility for centuries. These can't-live-without-'em foods share more than history; they also share unique health properties. They're packed with monounsaturated fatty acids (also known as MUFAs, pronounced MOO-fahs), those good-for-you fats that protect you from chronic disease and, according to new research, can help you lose fat, specifically around your middle. That's why they're at the heart of the Flat Belly Diet. There are five major categories of MUFAs: (1) oils, (2) nuts and seeds, (3) avocado, (4) olives, and (5) chocolate. Eating one serving of any of these foods at every meal will help reduce your accumulation of dangerous belly fat; control your calorie intake and you'll lose inches and pounds, too--especially around your waistline. These mouth-watering recipes make it easy. Each portion c...

Journal as: 1/2 serving low-fat crackers and 1/2 serving cheese. Ingredients 10 reduced-fat wheat crackers (reduced-fat Triscuits can also be used) 10 thin slices of reduced-fat cheddar cheese 5 or more slices of light salami or sliced deli turkey 10 slices of black olives (if desired) Directions Set out 10 wheat crackers on serving plate. Carve out 10 pumpkins from the slices of cheddar cheese using an open 2-inch pumpkin cookie cutter. Set a pumpkin on each cracker. Carve a half slice of salami into two eyes, a nose and a mouth and place on the cheese pumpkin. You can use a black olive slice for the mouth if desired. Serve and ENJOY! Makes 5 servings (2 crackers each) Nutrition Info Per serving: 96 calories 8 g protein 6 g carbohydrate 5 g fat 1 g fiber 250 mg sodium source:webmd

Servings: 4 people Ingredients 4 Belgian Chef brand frozen low-fat waffles 2 cups fresh blueberries 3/4 cup water 1 teaspoon grated lemon peel 2 tablespoons sugar Direction Bake the waffles as directed. Mash the berries in a large pot; add water and bring to a boil. Reduce the heat; add the lemon peel and sugar and simmer for 5 minutes. Allow the sauce to cool slightly, then top the waffles. Add whipped cream and a few fresh berries. Nutritional Info Calories: 255 calories Carbs: 50 g Fat: 3 g Protein: 4 g

Servings: 4 people Ingredients 4 large eggs 1/2 cup 2% milk 1/3 cup oat flour pinch salt 3 tablespoons unsalted butter, softened 1/8 teaspoon ground cinnamon 3 tablespoons raspberry or blueberry fruit spread, warmed Directions In a blender, combine the eggs, milk, flour, and salt. Process until smooth, about 15 seconds. Remove to a medium bowl, cover, and let rest for 45 to 60 minutes at room temperature. Meanwhile, preheat the oven to 375°F. Heat 2 tablespoons of the butter in a 9" oven-safe skillet over medium heat and cook until frothy. Pour in the egg-flour mixture. Place in the oven and bake until puffy and set, 14 to 16 minutes. Remove from the oven and sprinkle with the cinnamon. Spread the fruit over the pancake, and dot with the remaining 1 tablespoon butter. Using a spatula, fold the pancake in half (or roll it up) and slide it onto a platter. Slice into 4 pieces. Nutritional Info Calories: 241 calories Carbs: 17 g Sodium: 83 mg Fat: 15 g Protein: 9 g Fiber: 1 mg Cholest...

Preparation Time: 20 minutes Servings: 6 people Ingredients 3/4 cup part-skim ricotta cheese 1/4 cup fresh basil thinly sliced 1/2 cup grated reduced-fat mozzarella 2 tablespoons grated parmesan cheese 1 egg 3 cups tomato sauce 1 16-oz package potato gnocchi 2 cups spinach leaves, thinly sliced Directions Preheat oven to 400 ° F. Lightly coat 1 1/2-quart casserole or gratin dish with cooking spray and set aside. In small bowl, combine ricotta, basil, 1/4 cup of the mozzarella, Parmesan, and egg. Set aside. Spread a thin layer of tomato sauce in dish. On top of sauce, layer half of the uncooked gnocchi and spinach. Using half of the ricotta mixture, place small dollops on top of spinach. Cover with another thin layer of sauce. Repeat process, ending with sauce. Sprinkle on remaining mozzarella. Bake 40 minutes or until top is bubbly and cheese is lightly browned. Let sit 15 minutes before serving. Nutritional Info Calories: 250 calories Carbs: 25 g Sodium: 460 mg Fat: 12 g Protein: 11 g...

Servings: 4 people Ingredients 1 pound turkey breast cutlets 1/4 teaspoon dried thyme 1/4 teaspoon ground black pepper 1/4 teaspoon salt (optional) 2 teaspoons nondiet, tub-style margarine or butter 1 teaspoon olive oil 1 medium onion, chopped 1 small green bell pepper, chopped 1 small clove garlic, minced 1/2 cup ketchup 1/4 cup water 1 tablespoon Worcestershire sauce 1/2 teaspoon sugar 1/8 teaspoon dry mustard pinch dry cloves 4 English muffins, split and toasted Directions Place each turkey cutlet between 2 pieces of plastic wrap. Working from the center to the edges, lightly pound with the flat side of a meat mallet or the back of a large, heavy spoon to 1/4-inch (5-mm) thickness. Remove the turkey from the plastic and sprinkle with the thyme, black pepper, and salt (if using). Melt the margarine or butter in a large nonstick skillet over medium heat. Cook the turkey for 2 minutes per side, or until tender and cooked through. (Do not overcook.) Cover and set aside. In a 4-cup (1-L)...

Servings: 4 people Ingredients 4 fat-free honey-wheat tortillas (8 inch diameter) 1 tablespoon olive oil 1 medium zucchini, halved lengthwise and cut into 1/4 inch thick slices 1 small red bell pepper, chopped 1/4 teaspoon freshly ground black pepper 3/4 cup fresh corn or frozen, thawed 3 eggs 3 egg whites, 2 tablespoons 1% milk 1/2 avocado, cut lengthwise into 8 thin slices 1 cup mild or medium-spicy salsa Directions Preheat the oven to 350°F. Wrap the tortillas in foil. Place in the oven to heat for 10 minutes. Turn the oven off, leaving the tortillas in the oven to stay warm. Meanwhile, heat the oil in a large nonstick skillet over medium heat. Add the zucchini, bell pepper, and black pepper. Cook the vegetables, stirring often, for 5 minutes, or until tender. Add the corn and cook, stirring often, for 1 minute. In a medium bowl, combine the eggs, egg whites, and milk. Reduce the heat to low. Pour the egg mixture into the skillet and scramble gently until the eggs are cooked but sti...

Servings: 1 people Ingredients 3/4 c plain instant oatmeal 1 c 1% milk 1 Tbsp sliced almonds 1/2 tsp ginger powder 1 tsp honey 1 tsp ground flaxseed 1 Tbsp low-fat vanilla yogurt Directions Mix the oats, milk, almonds, ginger, honey, and flaxseed in a microwavable bowl. Nuke for 2 minutes. Top with yogurt. Nutritional Info Calories: 420 calories Carbs: 62 g Sodium: 142 mg Fat: 7 g Protein: 20 g Fiber: 7 mg

A hearty low-fat dinner. Servings: 6 people Ingredients 8 ounces smoked turkey kielbasa, diced 1 small onion, chopped 1 3-oz can sliced mushrooms 1 clove garlic, minced, or 1 tsp garlic powder 1 16-oz can baked beans 1 8-oz can navy beans, rinsed and drained 1 14 1/2-oz can no-salt added tomato puree (do not drain) 1/4 cup unseasoned dry bread crumbs 1 tablespoon olive oil Directions Preheat your oven to 350° F. Put the sausage in a 2-quart baking dish and bake until browned (about 5 minutes). Drain the fat and set the dish aside. Coat a skillet with nonstick spray and saute the onion, mushrooms, and garlic over medium-high heat for 5 to 7 minutes. Transfer to the baking dish; then add the beans and tomatoes, plus salt and pepper to taste. Bake for 20 minutes or until the edges bubble. In a small bowl, mix the bread crumbs with the olive oil. Sprinkle over the sausage mixture, and broil 4 to 5 inches from the heat for 3 minutes, so the top is golden brown. Nutritional Info Calories: 18...

Servings: 12 people Ingredients 2 tablespoons unsalted butter 3 tablespoons cocoa 1/2 cup blanched almonds 2 tablespoons sugar (+ 3/4 cup sugar) 3 ounces bittersweet chocolate 1/2 cup (4 ounces) reduced-fat sour cream 2 egg yolks 1 teaspoon vanilla extract 1/4 teaspoon almond extract (optional) 5 egg whites, at room temperature 1/4 teaspoon salt 1 tablespoon toasted slivered almonds (optional) Directions Preheat the oven to 350 degrees F. Generously coat a 9" springform pan with 2 teaspoons of the butter and dust with 1 tablespoon of the cocoa (don't tap out the excess cocoa; leave it in the pan.) In a food processor, combine the blanched almonds with 2 tablespoons of the sugar. Process until finely ground. In the top of a double boiler over barely simmering water, melt the chocolate and the remaining 4 teaspoons butter, stirring occasionally, until smooth. Remove from the heat. Place the chocolate mixture in a large bowl. Add the almond mixture, sour cream, egg yolks, vanilla...

Servings: 4 people Ingredients 4 cups torn bitter greens 2 strips turkey bacon 1/2 cup balsamic vinegar 2 teaspoons honey 1 teaspoon Dijon mustard 2 cloves garlic, minced 1/2 teaspoon dried tarragon 1/8 teaspoon ground black pepper Directions Arrange the greens in 4 salad dishes. Broil the bacon until crisp. Drain on paper towels until thoroughly cool, then crumble and sprinkle evenly over the greens. In a 1-quart (1-L) saucepan, whisk the vinegar, honey, mustard, garlic, tarragon, and pepper. Whisk over medium heat until the mixture is hot but not boiling. Spoon immediately over the greens. Nutritional Info Calories: 50 calories Carbs: 9 g Sodium: 45 mg Fat: 1 g Protein: 2 g Fiber: 1 mg Cholesterol: 8 g