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Chocolate
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Flatter Abs
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28 13
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ZEROBELLY.COM
Spring 2016
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CONTENTS
10
QUICK BITES
YOUR
NEW BODY
IS HERE!
15
19
22
24
27
30
31
16 LEAN-BODY SUPERFOODS
Expand your palate with foods you
probably never thought of eating
and reap the Zero Belly benefits.
95
COOL DOWN
Roll away cellulite, plan a cleanse
dinner, and more.
96
BELLY BY NUMBERS
Spring
2016
LEAN &
HEALTHY
FOR LIFE
AUTHOR, PRESIDENT
AND CHIEF EXECUTIVE OFFICER
David Zinczenko
MEREDITH
SPECIAL INTEREST
MEDIA
EXECUTIVE EDITOR
Jeff Csatari
EDITORIAL
ART DIRECTOR
Mike Smith
CONTRIBUTING PHOTO DIRECTOR
Ayla Christman
GALVANIZED BRANDS
Doug Kouma
EXECUTIVE EDITOR
Karman Wittry
Hotchkiss
ASSISTANT MANAGING EDITOR
Jennifer Speer
Ramundt
Stephen Perrine
DESIGN DIRECTOR
George Karabotsos
CHIEF DIGITAL OFFICER
Sean Bumgarner
Kimberly
Morgan Metz
PROJECT MANAGER
Waterbury
Publications, Inc.
Michael Freidson
ADMINISTRATION
Daniel McCarter
Cindy Slobaszewski
ASSOCIATE EDITOR
Dana Smith
MaryAnn Norton
Daniel McCarter
MARKETING DIRECTOR
John Phelan
ADVERTISING
ASSOCIATE PUBLISHER, MARKETING
DIGITAL DESIGNER
Linh Le
FINANCE
TECHNICAL ADVISOR
Daniel Cohen
Jenna Bates
BUSINESS MANAGER
Ray Jobst
Tony Rouse
EXECUTIVE ASSISTANT
Charlene Lutz
Zero Belly (ISSN 2470-265X) 2016
(c) Galvanized Media 2016. All rights reserved. Printed in the U.S.A.
If you have questions about the editorial material in this publication, write to the
editors of Zero Belly, Galvanized Brands, 2 Park Ave., 10th floor, New York, NY 10016.
The Zero Belly App is your to-go tool for totalbody transformation, complete with exclusive
recipes and customized workouts.
ZERO BELLY
Spring 20
2016
6
Treat yourself !
CONTENTS
FEATURES
TURES
34
38
42
50
38
1O SLIMMER SANDWICHES
With a few adjustments, your
favorite two-sted meals can be
made leaner and better for you.
56
66
86
76
Root for
your health!
66
56
76
4ZERO BELLY
Jennie lost
26 pounds using
the Zero Belly
Diet meal plan
and exercise
routine.
1
2
David Zinczenko
Author of Zero Belly Diet, Zero Belly Cookbook, and Zero Belly Smoothies
ZEROBELLY.COM
NUTRIENTS:
Three square
meals, one
Zero Belly
smoothie, and
one additional
snack per day
Wheres my protein?
Wheres my ber?
SPECIAL
DIETARY
CONCERNS:
While not glutenand dairy-free,
Zero Belly reduces
your exposure to
gluten and dairy
while boosting
plant-based
proteins.
MAXIMIZE:
Colorful fruits and vegetables
High-ber, high-protein nuts, legumes and grains
Monounsaturated and polyunsaturated fats
Omega-3 fatty acids
FOODS:
These foods will help reset your bodys
genetic destiny while decreasing
inammation and attacking visceral fat.
Zero Belly smoothies (quick nutrition!)
Eggs
Red fruits
Olive oil and other healthy fats
Beans, rice, oats and other healthy ber
Extra plant protein
Leafy greens, green tea and bright vegetables
Lean meats and sh
Your favorite spices and avors
(ginger, cinnamon, even chocolate)
6ZERO BELLY
I saw
increased
muscle
tone and
strength.
Fred Sparks, 39,
who lost
21 pounds in
6 weeks
ALCOHOL:
Limit alcohol to
one drink per
day to accelerate
weight loss.
EXERCISE:
Turbocharge the
weight-loss efects
of Zero Belly, by
following a unique
total-body tness
plan that tones
your muscles,
burns away belly
fat and builds abs.
See a sample on
page 76.
Im giving up
soda and bottled
teas. What else can
I drink?
Q
To lose weight, should
I avoid carbs at night?
No. Eating too many calories throughout the day, not nighttime munching,
causes weight gain. In fact, eating the right type of bedtime snack actually boosts
metabolism and aids weight lossnot the opposite! explains Cassie Bjork, RD, of
healthysimplelife.com. When you dont eat before bed, blood sugar levels dip so you
dont sleep as well, Bjork explains. In turn, you crave more sugar- and carb-laden
food the next day. If this happens often enough, it can cause weight gain. One study
in the European Journal of Nutrition put two groups of men on identical weight loss
diets. The only difference? Half of the group ate their carbs throughout the day while
the second group reserved carbohydrates for nighttime. The result? The nighttime
carb group burned more calories digesting their food the next day. Another study in
the journal Obesity saw similar results. Nighttime carb eaters lost 27 percent more
body fatand felt 13.7 percent fullerthan those on the standard diet.
QUICK QUIZ
Whats
piperine?
A.
B.
C.
D.
ZEROBELLY.COM
Will getting
more vitamin C
reduce my blood
pressure?
Try the Zero Belly Snaxercise Circuit. This 10-minute quickie delivers the benefits
of much longer workouts. In fact, scientists in New Zealand say that short bouts of
exercise like this may control blood sugar even better than a single, continuous workout.
For snaxercise, youll need a clock or the stopwatch function on your smart phone.
Is raw
sugar any better
for you than
regular white
sugar?
8ZERO BELLY
jumping
rope
jumping
jacks
high
knees
burpees
Repeat
Is it
possible to
have one Oreo
without woling
down the entire
sleeve?
Are
protein drinks a
rip-off? How can
I get the beneits
for less?
bodyweight
squats
A rip-of? Of course
not! Most commercial
protein drinks are one of
the absolute best sources
of monosodium phosphate,
sodium hexametaphosphate,
acesulfame potassium,
and cellulose gum! Sound
yummy? While they do the
job theyre charged with
giving you a quick hit of
proteinmost are packed
with chemicals you dont
need, and many come with
a boatload of sugar. Skip
the pre-made chemical
concoctions and make your
own using natural plantbased protein powders
like Vega One All-in-One
Nutritional Shake, Alive!
Ultra Shake Pea Protein, or
I always
seem to catch a
cold when I fly.
What can I do to
keep from getting
sick on my next
trip to California?
Hearing a
sermon at
church
Riding in
a car for
an hour
listening
to NPR
Watching
a baseball
game
Talking
to your
spouse
Sitting
and
reading
SCORE:
16
You seem to be
adequately restedor
drinking a lot of coffee.
If
78
You need to go
to bed earlier.
9 and up
Wake up and seek
the counsel of a sleep
specialist.
ZEROBELLY.COM
QB
QUICK BITES
the latest health, fitness, & nutrition news
tsp
Puppy Love
Bring back that lovin feeling: Gaze deeply into your dogs eyes for a minute or more.
Studies show that doing so will boost your levels of the so-called cuddle-chemical
oxytocin, a hormone that triggers feelings of closeness and bonding, eases anxiety and
may even strengthen your immune system. And researchers in Japan reporting in the
journal Science say whats good for a person is good for a pooch. In their study, they
measured oxytocin concentrations in the test dogs urine before and after a pet-andowner stare-down and measured a comparable canine oxytocin rush.
SODA POPPED
10ZERO BELLY
Roughly the
amount of
cinnamon
taken in
supplement form
or sprinkled
on fooddaily
that may
reduce blood
sugar levels
by 20 percent,
according
to studies in
Diabetes Care.
Sugary beverages can lead to increased deep belly fat, the most dangerous
type, according to a new study of the drinking habits of middle-age Americans.
Bring
Outside
Inside
One of the easiest ways to
improve your health is also one
of the greenest: add indoor
plants to your home. We spend
up to 90 percent of our time
indoors where the air can be
as much as 12 times more
contaminated with chemicals
than outside air, according
to the American Society of
Horticultural Science. Paints,
carpet, furniture, and cleaning
solutions emit chemicals into the
air, but researchers say common
potted houseplants can help
to reduce the concentration of
airborne toxins and increase
oxygen and improve humidity
levels. The most effective
houseplants, say University of
Georgia researchers: spider
plants, snake plants, English
ivy, asparagus ferns, red-edged
dracaena, bamboo palm,
Warneck dracaena, heartleaf
philodendron, and peace lilly.
A
CHERRY
BALM
Take 10 Cherries
and Call Us in the Morning
A cherry tree may provide the same sort of relief from arthritic pain
and inammation as that bottle of ibuprofen in your cupboard. In one
study, researchers at Boston University Medical Center found that
people who ate 10 cherries a day reduced their gout are-ups by
50 percent over a 48-hour period. Tart cherries contain high levels
of plant pigments called anthocyanins, which have powerful antiinammatory properties, says Hynon K. Choi, MD, a co-author of the
study. Other studies at Philadelphia VA Medical Center showed that
patients who drank two 8-ounce bottles of tart cherry juice a day for
6 weeks reported signicant improvements in pain and stifness.
FEAST YOUR
EYES ON THIS
Cultivate
a green
nose.
PRAY
FOR A
LONG
LIFE
Several studies
have linked
regular church
attendance to
greater longevity.
Maybe it has
something to
do with prayers
power on heart
health. A Duke
University study
of 2,391 people
over 64 years of
age found that
churchgoers who
prayed or studied
the Bible daily
were 40 percent
less likely to
have high blood
pressure than
those who didnt.
11
ZEROBELLY.COM
QB
health
ZERO BELLY
QUICK TIP
When ordering a mixed
drink, ask for a tall,
narrow highball glass.
Our study showed that
bartenders pour about
28 percent more alcohol
into short wide glasses
than into tall narrow
glasses, says Brian
Wansink, Ph.D., director
of the Cornell Food and
Brand Lab and author
of Mindless Eating.
Make
your night
right.
Order tall
to get
small.
Snooze to Lose
A Netix addiction may be the
reason youre putting on weight.
Staying up late and not getting
adequate sleep may stoke cravings
for fatty foods, according to a
study in the American Journal of
Nutrition. Researchers say that
subjects in the study scarfed down
about 300 calories more when
they slept only 4 hours a night
for 5 days versus when they got
9 hours of shut-eye for 5 days.
Getting a longer nights sleep
means going to bed earlier,
obviously, but what if you have
trouble drifting of ? Do this:
79
12ZERO BELLY
Percent more
heart-healthy
monounsaturated
fats youll find in
almond butter
than in peanut
butter.
Do This
Stretch
Every
Day
Put em
in plain
bite.
14
ZEROBELLY.COM
13
QB
nutrition
THE
LAYERED
LUNCH
Sneaky
Ways
To Get
In Shape
Step 1
Pour Tbsp
dressing into the
bottom of a large
mason jar or other
BPA-free container.
(This ensures that
your lettuce and
other ingredients
wont get soggy.)
Step 2
Add 4 oz cooked
protein. Use grilled
chicken breast,
cooked shrimp,
salmon, rotisserie
chicken (skin of),
hard-boiled egg,
14ZERO BELLY
Step 3
Add 1 Tbsp of
healthy fat.
(avocado or
guacamole,
mayonnaise,
walnuts, almonds,
sunower seeds,
olives, anchovies,
pumpkin seeds)
Step 4
Add cup of
ber or brous
vegetables.
(garbanzo beans,
kidney beans, black
beans, cannellini
beans, pinto beans,
peas, corn, brown
rice, quinoa, grilled
mixed vegetables,
gluten-free pasta)
Step 5
Add cup
chopped lowstarch vegetable
or fruit. (cucumber,
grape tomatoes,
celery, carrots, bell
peppers, radish,
mushrooms, red
onion, apple slices,
salsa, strawberries,
grapes, orange
segments, dried tart
cherries, grapes)
Step 6
Add 2 cups greens
(Romaine, baby
spinach, mixed
greens, iceberg
lettuce, arugula,
radicchio or
watercress)
Step 7 (optional)
Add another cup of
greens, fresh herbs,
spices, peperoncini,
or pickles.
Do bodyweight squats
while waiting for the pasta
water to boil.
QB
Whats
for Dinner
Tonight?
D
ZEROBELLY.COM
15
QB
simple recipes
THE
35-MINUTE
MEAL
FRITES
1
1
VEGETABLE
Arugula Chimichurri
3
2
STEAK
HOW TO MAKE IT
D Preheat the oven to 400 F.
HOW TO MAKE IT
D Place the arugula and parsley in the
6
1
3
HOW TO MAKE IT
D Grind the coriander seeds, peppercorns,
serrano chili
cup roughly chopped shallots
(about 2 large or 3 small)
cup fresh, roughly chopped ginger
cup extra virgin olive oil
HOW TO MAKE IT
D Take the stems of of the serranos and
Tip Short on time? Swap the Black Pepper Marinade for 1 tablespoon of Mexican
Spice Blend (combine 2 tsp chili powder; 1 tsp kosher salt; 4 tsp paprika; 2 tsp ground
cumin; 4 tsp onion powder; 4 tsp garlic powder. Store in glass jar for up to 1 month.)
MAKES 4 SERVINGS
ZEROBELLY.COM
17
QB
simple recipes
THE
20-MINUTE
MEAL
EASY CHICKEN
AND RICE SOUP
2
3
1
1
rotisserie chicken
Tbsp extra-virgin olive oil
cup finely diced onion
cup finely diced celery
cup finely diced carrot
cups low-sodium chicken broth
cups low-sodium vegetable broth
tsp kosher salt
cup cooked brown rice
cup chopped fresh herbs (your choice)
HOW TO MAKE IT
D Remove the skin from the chicken. Pick the meat, both
white and dark, from the bird and shred. Reserve half of
the meat for a future meal.
D Heat the olive oil over medium heat in a 4-quart pot. Add
1
5
1
2
3
lb snow peas
lb pre-cooked, shelled and deveined shrimp
radishes, thinly sliced
large red onion, thinly sliced
large red bell pepper, thinly sliced
Tbsp coarsely chopped fresh cilantro
Tbsp Asian Salad Dressing, premade
(in a glass jar, combine cup rice wine vinegar;
3 Tbsp extra-virgin olive oil; 2 Tbsp raw Manuka honey;
2 Tbsp low-sodium tamari. Shake vigorously until
emulsified. Store in fridge for up to 2 weeks)
HOW TO MAKE IT
D Combine snow peas, shrimp, other ingredients and
pot of water to a boil. Fill a large bowl with ice and cold
water. Place snow peas in the boiling water for 30 seconds
or until tender. Transfer peas into the ice water using a
large, slotted spoon. Once cool, take peas out and place on
a plate lined with paper towels to dry.
MAKES 4 SERVINGS PER SERVING: 248 calories / 5 g fat /
18 g carb / 25 g protein / 2 g fiber
18ZERO BELLY
THE
7-MINUTE
MEAL
QB
Unhappy Meal:
Oops, youre
getting some
on your belly.
ZEROBELLY.COM
19
QB
health
YOU EAT
SUGAR:
Your Skin Can Sag
DElevated glucose and fructose in your
body weakens collagen and elastin, the
structural supports that keep skin tight
and plump. The sugar links to amino
acids in the skin to produce advanced
glycation end products, whose acronym
AGEs aptly describes what they do
to skin. The process is accelerated by
ultraviolet light, according to a study in
Clinical Dermatology. In other words,
eating lots of sugar poolside is the worst
thing you can do for your skin.
YOU EAT
BANANAS:
Youll Build Muscle
DIf after a workout, youve felt like
your muscles are soreor not growing
fast enoughyou might not be getting
enough magnesium in your diet. A good
Your BP Lowers
D The low sodium and high potassium
in bananas make it a legendary natural
remedy for high blood pressure.
20ZERO BELLY
DIET
SODA CAN
TRIGGER
CRAVINGS
FOR
CALORIES
YOU GIVE UP
ALCOHOL:
Youll Lose Weight
DAlcohol contains calories, mostly from
carbohydrates. A beer, glass of wine or a
cocktail packs about 150 calories.
Aside from wines supposedly hearthealthy benefits, it offers next-to-nothing
in the way of nutrition. If you cut out
drinking alcoholic beverages and dont
replace the alcohol with other sources of
empty calories, youll start to lose weight
without much effort. Say you drink an
average of five cocktails per week. Then
you cut out the booze without making any
other lifestyle changes. In a years time,
youd save more than 39,000 calories.
Thats 11 pounds of belly fat burned off.
Your Metabolism
Will Improve
DHeres another way youll start
shedding pounds once you put the plug
in the jug: When theres alcohol around,
the body uses it for energy, not other
sources like fat. Stop boozing it up, and
youll burn more calories even at rest.
...YOU AVOID
SODA AND DIET
BEVERAGES:
Youll Eat Fewer Sweets
DDiet sodas can pack on pounds, too.
Artificial sweeteners affect our sense of
satiety, says Isabel Smith, MS, RD, of
Isabel Smith Nutrition. Our bodies have
evolutionarily developed to expect a
large amount of calories when we take in
something exceedingly sweet, and those
artificial sweeteners are from 400 times to
8,000 times sweeter than sugar. It causes
a couple things to happen: The muscles
in your stomach relax so you can take in
food, and hormones are released. With
artificial sweeteners, your body says, Wait
a minute, you told me you were going to
give me all this high-calorie food. It can
actually send some people searching for
more food, out of lack of satisfaction.
ZEROBELLY.COM
21
QB
Flexible Mending
Yoga Poses for Mind-Body Healing and Flat Abs
HEALTH BENEFITS
OF PRACTICING
YOGA
Hold each
pose for 5 deep
breaths. Do this
pose sequence
at least twice a
week.
increases
flexibility
strengthens
muscles
reduces
stress
improves
posture
boosts
circulation
flattens abs
22ZERO
ZERO BELLY
COW/CAT
DOWNWARD DOG
WARRIOR 1
WARRIOR 2
CHILDS POSE
ZEROBELLY.COM
23
QB
THE SUGAR
SOLUTION
24ZERO BELLY
25
ZEROBELLY.COM
QB
health
7 WAYS TO SNEAK
AWAY FROM SUGAR
ELIMINATING ADDED SUGAR and
cutting processed carbohydrates from
your diet can have a signicant impact
on your blood sugar levels. But its tough
to do when you are being tempted with
sweet drinks, desserts and carbolicious
26ZERO BELLY
4
CHOOSE LESS-SUGARY
FRUITS
Yes, although it might seem like
youre making a healthy decision
by grabbing a piece of fruit, some
fruits contain much more sugar
than others (especially dried fruits).
When youre looking for a snack,
focus on the less-sugary options
like blackberries, raspberries, and
grapefruit. If youre keen on the dried
kinds, be sure to check the label for
added sugars. There are plenty of
kinds out there that dont sweeten
their product.
5
MAKE SURE YOU EAT
FILLING MEALS
Since sugar tends to sneak in during
snack time or mindless eating, rather
than during meals, make sure that
your meals keep you going through
the day. Choose meals that are
higher in protein and ber to keep
you feeling fuller for longer, which
can ward of the sugar craving in the
afternoon.
QB
WALK
OFF
THE
WEIGHT
The easiest way to
improve your health,
tone your body, and
burn fat is free and
can be done almost
anywherebut you
have to do it right
BY SOPHIE KEOUGH
ZEROBELLY.COM
27
QB
fitness
FOOT
LOOSE
It feels like youve step on
a sharp rock, but theres
no stone in your shoe.
Its likely plantar fasciitis,
an inflammation of the
tissue that runs along
the bottom of your foot.
When your calf muscles
are tight, the Achilles
tendon pulls on the heel
bone and stretches the
fascia, causing pain,
explains Jordan Metzl,
MD, a sports medicine
expert with the Hospital
28ZERO BELLY
D
A WALKING HIIT WORKOUT
FOR BEGINNERS
WEEK
WEEK
WEEK
WEEK
MONDAY
WEDNESDAY
FRIDAY
After a warm up, speed
up, walking as fast as you
comfortably can for
1 minute. Slow down if you
are too winded to carry
on a conversation of short
sentences. Speed up if
you are not breathing hard
enough. Bend your arms
and swing them to get your
upper body in play.
Doing so will also move
your legs faster. After a
minute, slow to a moderate
recovery pace for
3 minutes. Repeat the
sequence four more times
for a 20-minute HIIT walk.
MONDAY
WEDNESDAY
FRIDAY
This week do your speedwalk intervals for 1 minute
but cut your moderatepaced intervals to
2 minutes. (If this is too
fast for you, go back to the
week one plan until you
build up your endurance.)
Repeat the 1-minute
fast 2-minute moderate
intervals six more times
for a 21-minute workout.
Remember, on alternate
days, you can rest or do
a steady-pace walk.
MONDAY
WEDNESDAY
FRIDAY
After your easy-pace
warm up, do a 1-minute
interval as fast as you
can while still being
able to speak in short
sentences, followed by a
1-minute moderate-pace
recovery interval. Continue
alternating this way for a
total of 10 pairs, which will
take you 20 minutes.
MONDAY
WEDNESDAY
FRIDAY
After your easy-pace
warm up, do a 1-minute
speed interval followed
by a 1-minute slow-tomoderate-pace interval.
Continue alternating this
way and see if you can
do this one-to-one HIIT
workout for a full
30 minutes. If it becomes
too hard, lengthen your
recovery intervals to
2 or 3 minutes.
29
ZEROBELLY.COM
QB
I LOST MY
PREGNANCY
POOCH
Jennie
Joshi
AGE: 38
OCCUPATION
Morristown, NJ
LOST
26 pounds and
2 inches of her waist
FAVORITE WORKOUTS
30ZERO BELLY
BEFORE
AFTER
176
150
POUNDS
POUNDS
I couldnt
believe I was
eating huge
spinach salads,
dark chocolate,
and peanut
butter and
finally getting
results.
QB
16 LEAN-BODY
SUPERFOODS
Dinosaur kale makes
a sweet, tender,
belly-busting salad.
ZEROBELLY.COM
31
QB
nutrition
LACINATO KALE
Kale is the Jennifer Lawrence of superfoods,
acclaimed and enjoyed by millions. Trouble is, it
risks becoming the Jennifer Lawrence of superfoods,
at risk of numbing overexposure. If you find the
prospect of another kale salad as exciting as a plain
chicken breast, opt for lacinato kale, a.k.a. black
or dinosaur kale. Its dark, curly leaves are sweetertasting and more tender than the regular variety,
but it has the same nutritional properties, packed
with fiber to boost satiety and nutrients that can
turn off your belly-fat genes.
MANUKA HONEY
TAMARI
32ZERO BELLY
TIGER NUTS
No animals were harmed
in the making of this food!
Tiger nuts are made neither
of tiger testicles nor of tree
nuts; theyre actually tubers,
which means people with
nut allergies can eat them
safely. They look a bit
like toasted corn kernels and
taste kind of like coconut.
A serving of 20 tiger nuts
delivers 4 grams of fiber for
just 60 calories.
PURSLANE
What the hell is purslane?
While not a common food in
most of the U.S., this sour,
slightly salty green is often
used in Greek and Turkish
cooking. You can find it at
health food stores throughout
the year, and in farmers
markets in spring and
summer, but the most likely
place youll encounter it is
growing in the cracks of your
driveway. A weed to most, it
was a regular part of Gandhis
diet, and a mere half cup has
more than 1,000 IUs of fatfighting vitamin A. This might
be the cheapest stealth health
food in the world!
ROOIBOS TEA
Made from the leaves of the
red bush plant, rooibos tea
is grown exclusively in the
small Cederberg region of
South Africa. What makes it
a Zero Belly star: A flavonoid
BEETS
A number of studies have
shown that consuming beets
can improve your athletic
performance. Subjects who
drank beet juice experienced
a 38-percent increase in blood
flow to muscles, particularly
fast twitch muscles that
affect bursts of speed and
strength, a study conducted
PEPITAS
Its the Spanish term for pumpkin seed, and if you
consider them just jack olantern innards, youre
in for a treat. One ounce of seeds has eight grams
of protein more than an egg or almonds and
is rich in flat-belly nutrients like fiber, zinc and
potassium, which are key to muscle building and
recovery. Sprinkle them in salads or over oats.
PINE NUTS
Pine nuts are often a key
ingredient in pesto, but how
often do you have pesto? We
recommend sprinkling pine
nuts on salads regularly. These
buttery textured, sweet seeds
from pinecones contain an
omega-6 fat called pinolenic
acid, which recent research
has shown triggers the release
of the hunger-suppressant
enzymes cholecystokinin and
glucagon-like peptide-1 in the
gut. In addition, pinolenic
acid is believed to lower LDL
cholesterol.
KAMUT
With ancient grains trending,
this one will battle quinoa
and teff for space at your
table. Native to the Middle
East, kamut, also known as
Khorsan wheat, is rich in
heart-healthy omega-3 fatty
acids, high in protein and
low in calories. A half-cup
serving has 30 percent
more protein than regular
wheat (six grams), with
only 140 calories. Eating
kamut reduces cholesterol,
blood sugar and cytokines,
which cause inflammation
throughout the body, a study
published in the European
Journal of Clinical Nutrition
found. This whole grain
SOFRITO
Sofrito is a base sauce used
in Spanish, Portuguese, and
Latin American cooking.
Preparations may vary, but it
typically consists of aromatic
ingredients cut into small
pieces and sauted in oil. In
the Zero Belly Cookbook, our
version uses ginger, hot chili
pepper and extra virgin olive
oil ingredients proven
to target belly fat as a
delicious addition to omelets,
fish, meat dishes and more.
Look for the recipe on page 17
of this magazine, where the
sofrito is used in a delicious
arugula chimichurri.
DANDELION GREENS
Each dandelion green comes
crammed with a bunch
of calcium, vitamins, and
protein. Use these bitter
greens in smoothies, stir-fry,
or raw crisp salads. Theyre
the perfect farmers market
find. Or go into your
pesticide- and fertilizer-free
backyard and pick your own.
PURPLE POTATOES
All potatoes pack vitamin
C, potassium, and fiber, but
these ravishing taters have
four times the antioxidants
KIZAMI WASABI
Wasabi is that spicy paste that comes with your
sushi, but it originates as a root vegetable that
has cancer-fighting properties. A study in the
International Journal of Food Microbiology suggests
wasabi is effective against the bad gut bacteria H.
pylori, thats been linked to ulcers. Kizami wasabi is
a sauce made of the chopped root, and adding it to
Asian dishes will help balance your good gut bugs,
banishing bloat. Try this recipe:
KIZAMI WASABI MIX
INGREDIENTS
CHIA SEEDS
These tiny trendy seeds
should have a home in
your pantry. They pack an
unbelievable amount of
nutrition: fiber (11 grams
in a single ounce), protein
(4 grams), calcium (18% of
your daily requirement), plus
omega-3s and alpha-linolenic
acid, which is believed to
WHEATBERRIES
Popular in Middle Eastern
recipes, wheatberries are the
original whole grains. The
tiny spheres are the entire
wheat kernelbran, germ,
and alland make a chewy
dish that you can sub for
quinoa or couscous. The nutty
grain is especially good as
the base for a vegetable salad
or with fried onions or Swiss
chard, and its packed with
vitamin E and magnesium.
33
ZEROBELLY.COM
APPETIZERS
Crispy Spring Rolls
(vegetables)
ROLLS
Spring=deep-fried.
Summer=not deepfried. Now choose
accordingly.
Steamed Dumpling
(chicken or vegetables)
Potstickers (chicken or vegetables)
Chicken Satay
Vietnamese Spring Rolls
Taste of
Thai
Thai seems like the healthier, lighter
alternative to Chinese food. The summer
rolls are like spring rolls, without the
long hot-oil bath. Spicy peanut sauce is
a healthier choice by far than some of
the heavy Chinese sauces. And soups like
tom yum rely much less on sodium than
egg drops do, and much more on healthy
spices like lemongrass and cilantro. But
there are plenty of boobie traps on the
Thai menu as well. The word Pla, for
example, should make you say Blah!
It basically means deep-fried. And keep
an eye on fancy versions of rice (sweet
coconut) or iced teathey generally
carry serious doses of sugar.
The Tapas
Restaurant
To bridge the long gap between
lunch and dinner, the Spanish
invented tapas, small bites to
nosh on, often while standing at
a bar and yelling obscenities at
enemy ftbol teams. But some
of those tiny bites (Patatas
Bravas = fried potatoes with
mayo) are fat bombs. Here are
some smarter choices:
SATAY
Lean grilled meat on a
stick slathered in
a spicy peanut sauce.
Seriously satisfying,
low-fat food.
VEGETABLES
Laced with ginger,
garlic, and chilies,
Thai-style vegetables
pack huge flavor for
few calories. Try splitting an entre with
a friend and sharing
a side of sizzling
vegetables.
Orange Tofu
Red Curry Vegetables
Steamed Vegetable Plate
Vegetable Deluxe
(sauted asparagus, snow peas, baby
bok choy, and broccoli)
RICE
Thai Fried Rice
Spicy Basil Fried Rice
FRIED RICE
Nearly as oil-soaked
as its Chinese
counterpart.
Almonds
and Olives
Tortilla
Espaola
Seafood
Paella
Ubiquitous staple of
the tapas menu, this
Spanish-style omelet
is a safe haven for
confused and calorieconscious diners alike.
If you prefer a seafood
plate, order steamed
Mediterranean black
muscles with herbed
white wine and tomato
broth.
ZEROBELLY.COM
35
House of Sushi
Studies suggest that the lower rate of heart
disease in Japan is due to the populations high
consumption of fish and its heart-healthy omega-3
fats. Still, there are dangers to dodge in your local
sushi spot, so keep this cheat sheet in one hand
while the chopsticks are in the other.
Maki Sushi
Maki refers to sushi
thats rolled on a
piece of seaweed.
The seaweed allows
for additional
ingredients to be
addednot all of
them wise.
California Roll
The most popular
menu item is also one
of the most healthy.
Just 300 calories for
eight pieces, plus
a dose of healthy fat
from the avocado.
Spicy Tuna Roll
Spicy comes from
a fattening dab of
Asian chili sauce
mixed with mayo.
Better choice: ask for
plain tuna maki with
chili sauce on the
side, or extra wasabi.
MAKI-SUSHI
NIGIRI-SUSHI
Alaska Roll
California Roll
(crab stick & cucumber)
Ikura Maki
(salmon roe)
Mexican Roll
sweet shrimp
Escolar
seared fatty white tuna
Hamachi
yellowtail
Hirame
fluke
Hotategai
Ika
Philadelphia Roll
smoked salmon, cream cheese &
masago
scallop
squid
Ikurai
salmon roe
Kanikama
crab stick
Saba
Shake
Spanish mackerel
salmon
Tai
Spider Maki
Tako
Unagi Maki
freshwater eel
red snapper
boiled octopus
Tobiko
flying fish roe
Uni
sea urchin
Soy Sauce
Japanese sushi purists scof
when they see Westerners
drowning their sh in puddles
of soy muddied with a pile of
wasabi. They should: A single
tablespoon of soy sauce has
over 1,000 mg of sodium. At a
reputable sushi spot, the chef
will serve the sh exactly as its
intended to be eaten, which
means hands of the soy.
36ZERO BELLY
Edamame
High in protein and ber
and very low in calories,
steamed soybeans make a
good start to a meal. Ask your
waiter to serve your edamame
salt-less, and apply it carefully yourself.
Spanish Mackerel
Oft-overlooked for
more glamorous
sh like salmon and
tuna, the humble
mackerel has twice
the amount of hearthealthy, inammationreducing, cancerghting omega-3
fatty acids as salmon,
making it one of
the healthiest sh in
the sea.
House Salad
Sounds healthy, right? The
iceberg its served on ofers
very little nutritionally, and
2 tablespoons of the oily
ginger dressing can have up
to 200 calories and 10 grams
of fat. Branch out and try the
seaweed salad, one of natures
most potent multivitamins,
instead.
Tobiko
The Japanese word
for ying sh eggs.
A tablespoon of the
neon-colored stuf
has about 20 percent of your daily
cholesterol in it.
Limit yourself to one
tobiko-strewn item
per sushi session.
Yakitori
Skewers of lean meat and
vegetables give you maximum
nutrition for minimum calories.
Couldnt be a better start to
a meal: protein- and nutrientpacked and grilled over an
open ame.
Syrups
Cool it with those
self-serve sauce
pumps. Each pump
distributes ounce,
which can easily
deliver 50 calories
per pump.
The Cup
Considering you
pay by the weight,
yogurt shops want
you to ll up with
as much yogurt as
possible. Use the
smallest cup size.
Sweet Toppings
Bin after bin of candy, cereal, fruit, and nut
toppings is hard to resist. Treat yourself by
picking one favorite candy and limit yourself
to one scoop. Fresh fruit, not the canned
stuf swimming in syrup, is best.
Nuts
All nuts are good
for you, but walnuts
are best due to
their high levels of
omega-3 fatty acids.
Free Samples
Sample cups hold
about 20 calories
of yogurt. If you
are going to try
half the avors in
the store, youre
going to have very
annoyed counter
folks plus an extra
100 calories on top
of your dessert.
OUR TOPPINGS
FRUIT
CANDY
NUTS
Apples
Bananas
Blackberries
Cantaloupe
Kiwi
Mango
Peaches
Pineapple
Strawberries
Butternger
Chocolate Sprinkles
Gummi Worms
Gummi Bears
Heath English Tofee Bits
Hersheys Chocolate Chips
Kit Kat Bars
M&Ms
Nerds
Oreos
Cashews
Hazlenuts
Peanuts
Pecans
Walnuts
Pistachios
Almonds
Non-Fat
Beware of non-fat yogurt; the fat is
usually replaced with a lot of sugar.
In the battle between two evils, sugar
is the nastier of the two.
The Vegan
Place
The rst rule of happy veganism
is: Dont ever pretend youre
eating meat. The second rule:
Its not all low-cal, pal. Bread at
a vegan joint is every bit as carb
heavy as, say, Italian bread, and
soda sweetened with organic
agave is just as much a waste
of caloires as a Pepsi.
Bowls of Food
Wale bowls
are like ice cream
cones; they just
increase empty
calories.
Sugar-Free
Sugar-free yogurt rarely means
unsweetened. Find out what type of sugar
replacement they use. Studies continue
to link articial sweeteners to weight gain.
1 Tofu
2 Quinoa
Vegan
Desserts
Dont fall into the trap
of thinking that vegan
sweets are healthier.
Milk and eggs may be
of the table, but sugar
is fair game. In fact,
vegan desserts often
end up with more sugar
than regular desserts
to make up for the lack
of animal fats.
37
ZEROBELLY.COM
SHAKE
OFF THE WE
SUPER NUTRITION IN 10 SECONDS
Whip up more than 100 speedy snacks and drinkable
meals thatll flatten your belly and strengthen your
immune system. Available wherever E-books are sold.
you had the power to make your life better in just days,
would you use it?
Well, that power is yours. With the simple push of a
button, you can turn your body into a hyper-efficient fatburning machine by revving up your metabolism, toning and defining
your muscles, and turning off the genes that contribute to fat storage
and myriad chronic health issues.
All you need is a blender, and the recipes here.
Zero Belly Smoothies are plant-based protein drinks that have been
shown to make a dramatic impact on peoples lives in as little as 72 hours.
They will flatten your belly, heal your digestive system and strip away
unwanted fat in just days. All you need to do is blend them up and drink
them down.
I know these smoothies will work for you, and fast, because Ive seen
them work for so many others. Consider the case of Fred Sparks. A
39-year-old emergency-response advisor from Katy, Texas, Fred used Zero
Belly Smoothies as part of his weight-loss program. I noticed results in
the first week, he says. It really was amazing. Fred lost 21 pounds and
5 inches off his waist in just the next six weeks.
Martha Chesler, 52, who lost 21 pounds and 7 inches off her waist in less
than 40 days, had the same experience: I saw results immediately." she says.
In fact, our original Zero Belly Test Panel of more than 500 men and
women lost as much as 3 inches off their waist in less than a week, and 16
pounds in the first 14 days. Now, you can achieve results like these even
more quickly, with this carefully created, highly effective sample of the
delicious drinks youll find in my new book of Zero Belly Smoothies.
If
IGHT
ZERO BELLY
39
FRUIT
APPLE PI
Pink Lady apples are among
the most nutrient-rich
varieties, according to a study
at the University of Western
Australia. This smoothie
combines the apple with
vanilla and cinnamon flavors to
give you a uniquely autumnal
fruit drink.
banana, frozen
Pink Lady apple with
peel, seeded, quartered
cup unsweetened
almond milk
1 tsp flaxseed oil
3-4 dashes of ground
cinnamon
1 scoop vanilla plantbased protein powder
Water to blend (optional)
AVOCADO BLUES
You wont feel blue after
drinking this, and you wont
feel hungry, either: A study in
Nutrition Journal found that
40ZERO BELLY
avocado
frozen banana
cup blueberries
scoop chocolate vegan
protein
cup unsweetened
almond milk
BLUEBERRY
DAZZLER
A favorite of the original Zero
Belly Test Panel. Consider
using wild blueberries (you
can find them in the freezer
section); theyre higher in just
about every nutrient than
conventional blueberries.
cup frozen blueberries
tablespoon almond
butter
cup unsweetened
almond milk
1 scoop vanilla plantbased protein powder
Water to blend (optional)
FRESH OFF
THE OAT
Oatmeal is a secret smoothie
booster that provides both
protein and fiber, and helps
to give your smoothie a
thicker, creamier texture. The
powder and banana will also
thicken your drink, so add
more almond milk if you need
and make sure youre using a
powerful blender.
For topping:
1 piece of dark chocolate,
grated
After blending, grate dark
chocolate on top of smoothie
and serve.
285 calories, 7 g fat, 26 g carb,
12 g sugar, 30 g protein, 7 g fiber
GREEN
RASPBERRY
WALNUT CAKE
No fruit carries the fiber
punch of raspberries. They
grow wild along the driveway
of my house in Long Island,
and friends children will
often collect a big bucket in
early July. Otherwise, I opt
for the frozen variety, which
are nutritionally superior to
LEMON KALE
PROTEIN DETOX
Kale is a rich source of the
nutrient sulforaphane, which
controls the genes that
determine whether a stem cell
turns into a fat cell. Putting
lemon in your blender is like
taking out a nutrition insurance
policy for your smoothie.
Thats because a significant
percentage of the antioxidant
1
3
cucumber
kiwi
cup watercress
cup unsweetened
almond milk
scoop plain plant-based
protein powder
NUTTY &
CHOCOLATY
1
2
1
frozen banana
squares of dark chocolate
cup unsweetened
almond milk
cup walnuts
ice cubes
scoop chocolate vegan
protein powder
GREEN MONSTER
Bosc pear
frozen banana
ripe avocado
cup baby spinach,
loosely packed
cup no-sugar-added
apple juice
cup water
scoop plain plant-based
protein powder
Water to blend
3
1
DARK CHOCOLATE
BANANA NUT
PEANUT BUTTER
SANDWICH
One of my favorite food tricks
is to make PB&J sandwiches
for kids, but to swap out the
jelly for fresh berries. The kids
can never tell. Youll get the
same nutritional upgrade from
this recipe.
CHOCOLATE
DECADENCE
This recipe is one of our
favorites because its thick,
rich and double chocolaty.
And it sticks to the ribs thanks
to the generous amount of
monounsaturated fats from
the avocado. We guarantee
this will be one of your
favorites, too.
cup unsweetened
almond milk
scoop plant-based
chocolate protein
powder
frozen banana
ripe avocado
1 tbsp unsweetened cocoa
powder (non-alkalized)
Water to blend (optional)
5
5
3
1
raspberries
blueberries
strawberries
Tbsp peanut butter
cup unsweetened
almond milk
scoop plant-based
vanilla protein powder
cup ice cubes
1
1
1
POTATO? SWEET!
Bananas and sweet potatoes
both add starch, but thats
why the cinnamon is in there.
Adding cinnamon to a starchy
meal helps stabilize blood
sugar and ward off insulin
spikes, according to a series of
studies in The American Journal
of Clinical Nutrition.
1
1
THE CUKE-CLEAR
OPTION
Cucumber and watercress
keep the flavor mellow, but
its kiwione of the best
plant source of omega-3 fatty
acidsthat steals the show
here.
SAVORY
TURMERICAN
DREAM
Turmeric may be the
single most powerful anti-
(Adapted from Zero Belly Smoothies, by David Zinczenko. Available wherever e-books are sold.)
ZERO BELLY
41
SKINNY
SECRETS
Splurge 25 percent
of the time and
youll be more likely
to stick to a healthy
eating plan, says
Maria Menounos.
42ZERO BELLY
Dont Binge
If youre struggling to lose weight,
you are probably restricting and beating
yourself up and binging, Bethenny
Frankel tells Menounos in her book.
Use common sense, make small changes,
reduce plate size and portion size, and
breathe. Never eat out of emotion.
You can have a cookie or piece of pizza.
You cannot beat yourself up or binge.
43
ZEROBELLY.COM
Find a Way to
Fit Exercise In
Drink
Tea
Every
Morning
I always
start with
ginger tea,
which is
black tea with
milk, honey,
ginger, and
cardamom,
says Top Chef
host Padma,
about her
breakfast
ritual.
44ZERO BELLY
skinny secrets
Eat Julia
Robertss
Salad
JULIAS SALAD
SALAD INGREDIENTS
DRESSING INGREDIENTS
15 oz can of organic
BPA-free garbanzo beans
(chickpeas)
ZEROBELLY.COM
45
AVOCADO TOAST
When youre a bikini model/cookbook author who loves to eat, it pays to know how
to whip up healthy, delicious dishes. Luckily for Chrissy Teigen, aka Mrs. John Legend,
thisis one of her strong suits. After the Sports Illustrated swimsuit models food blog
Delushious took off, she signed a publishing deal for a cookbook. Her recipes are on point!
The best part, though, is that a lot of her creations are simple, quick and healthy, too.
Take Teigens Prosciutto Avocado Toast, for example. Its an estimated 226 calories
and loaded with 11 grams of muscle-building protein and 6 grams of belly-filling fiber.
Not to mention, avocados help ward off bloat and fry stubborn belly fat. While the
prosciutto may not seem like a waist-friendly addition, its actually a lower-calorie
choice than bacon, another popular avocado toast add-on.
While we cant be certain this is what she eats every day, munching on meals
like this is certainly one of the ways Teigen maintains that envy-worthy figure. Just in
time for the upcoming beach season, we reveal our own blendinspired by her
ingredientsfor how you can make it at home in just minutes:
INGREDIENTS
2 slices prosciutto
1 slice whole grain
toast
1 quarter avocado
Black pepper
Thin slices of red
onion, to taste
2 slices tomato
TO ASSEMBLE
1. Place the
prosciutto on top
of the toast.
Zero Belly Tip: The more muscle you have, the more calories you
burnno matter what youre doing. Sure, hitting the gym helps you build
muscle to begin with, but eating lean proteins keeps it from breaking
down and slowing your metabolic rate. Research has also found that
because protein is more difficult for the body to digest than other nutrients,
it can increase post-meal calorie burn by as much as 35 percent. Aim to
incorporate some protein into every meal and snack throughout the day
to keep your metabolism humming!
46ZERO BELLY
3. Pile on the
onions and
tomato slices.
Top with black
pepper, to
taste.
Make
Proatmeal
2. Smash the
avocado with
black pepper
to taste until
its a spreadable
consistency.
Smear the
avocado mixture
on top of the
prosciutto.
MIX
THINGS
UP
The key
to losing weight
is to exercise
intelligently
and to truly
challenge your
body every
time you hit the
gym. Working
on posture is
also important.
Standing
up nice and
straight can
immediately
make you
look taller,
slimmer and
more vibrant.
Dan Roberts,
celebrity
trainer and
creator of
Methodology X
skinny secrets
SHAWN TS
PROTEIN
6-PACK
Put It in Writing
MARK LANGOWSKI, author of
Eat This, Not That! For Abs
Stock Shrimp
SHAWN T.
Bad diet decisions are
often made when youre
starving and have nothing
healthy to eat in your kitchen.
Stock up on frozen shrimp.
Once you throw it on the stove,
its ready to eat in just a
minute or two, and its a great
source of lean, low-cal
protein.
Train Fast
JASON STATHAM
When you train, your bodys
like a piece of dynamite.
You can tap it with a pencil all...
day, but youll never make it
explode. You hit it once with
a hammer, bang! Thats what
you should do. Get serious.
Do 40 minutes hard,
not an hour and a half of
nonsense.
Get Beer in
Increments
DWAYNE JOHNSON
Getting better every day
is a mindset. You apply it and
you go in increments. Its that
simple. Taking that mentality
of growth, setting the goal,
attaining the goal, setting
another goal, failing at that,
dealing with the failure, trying
to remain focused. Always
try to improve, always try
to get better.
Push Through It
HUGH JACKMAN
I train really hard. I crank up
Godsmack and Metallica.
I yell and scream, which helps
me get into the character and
have a bitch of a workout. But
heres what I love, what tness
has given me: When Ive
got 315 pounds above me
Show No Fear
TERRY CREWS
[When I was a kid] I was
obsessed with my own internal
mantra: Im big enough.
Im strong enough. Im fast
enough. Even if you beat
me today, Im coming back
tomorrow. Thats how I rst
realized the power of physical
tness and athleticism.
Spit Pits
JAY CARDIELLO, personal
trainer to J.Lo and 50 Cent
Recently I have been fueling
my post-workout recovery
with watermelon. This
delicious fruit helps replenish
depleted glycogen stores
and refuels my tired muscles.
Since watermelon has high
water and electrolyte content,
sometimes Ill even throw back
a homemade watermelon
drinkmade by blending
pieces of watermelon with
iceduring a strenuous cardio
workout.
Take a Sele
ADAM ROSANTE,
celebrity trainer and author of
The 30-Second Body
Snap a full-body photo, one
from the side and one from the
front. Wear as little clothing as
you feel comfortable in. Youve
just established a baseline. By
taking a photo at the start of
your program, youll see within
days some dramatic changes
and youll stay motivated.
47
ZEROBELLY.COM
PEANUT BUTTER
COCONUT OAT BALLS
INGREDIENTS
HOW TO MAKE IT
Step 1:
Mix the
ingredients in
a bowl.
cup
unsweetened
coconut flakes
cup natural
peanut or cashew
butter
cup cocoa
nibs or mini dark
chocolate chips
cup honey
cup chia seeds
Find a Reliable
Workout Buddy
Steal a secret from the first
family of reality television:
The Kardashians know the
power of the buddy system
to stay in shape, especially
after having kids. Thanks to
Kourtney Kardashians
ever-active social feeds, weve
been able to study the weightloss program shes followed
since giving birth to her third
child. One key has been
working out with friends.
48ZERO BELLY
1 teaspoon vanilla
extract
Step 2:
Roll the mixture
into 1-inch rounds
and place on
parchment paper.
Step 3:
Refrigerate until
firmand then
transfer to an
airtight container.
Step 4:
Keep refrigerated
and enjoy for up
to 1 week.
Youd be
surprised
the difference
drinking more
water can make
to your weightloss mission
and workouts,
says Kim Kardashian.
Zero Belly Tip: Experts agree this is a smart move. Water may just
be the best pre-workout supplement when youre looking to shed weight.
Studies have shown that strength training while in a dehydrated state
can boost levels of stress hormones that hinder muscle gains by up to
16 percent, says celebrity fitness and nutrition expert Jay Cardiello. When
a client is looking to trim down, I tell them to drink at least eight 8-ounce
glasses of water each day and at least 8 ounces during their workouts.
Not every one of these celebrity-inspired tips will work for you. After
all, we are individuals with unique bodies and specific likes and dislikes.
Thats why Harvard Medical School researchers say its so critical that
you become aware of your behaviors and find a diet and exercise program
that suits your lifestyle. Knowing yourself better will help you identify
a powerful set of tricks and habits, like some of those above, to build the
confidence that leads to lasting success.
skinny secrets
FAT FEELING
FAT FEELING
FAT FEELING
FAT FEELING
FAT FEELING
Loneliness
Deprivation
Stress
Boredom
Anxiety
BECAUSE IT:
BECAUSE IT:
BECAUSE IT:
BECAUSE IT:
BECAUSE IT:
Messes Up
Your Hunger
Hormones
Manifests Itself as
Hunger
Triggers Fat
Storage
Confuses Your
Brain
Leads to
Disordered Eating
ZEROBELLY.COM
49
SLIMMER
SANDWICHES
10
8
2
1
DONT
SKIMP ON THE
SHRIMP
Shrimp Roll
Lobster rolls are one of Americas greatest food
inventions. Problem is, lobster meat is pricey and
restaurants still drown it in mayo and melted butter.
We sub in ultra lean shrimp for the lobster and lighten up
on the fat. The result: an amazing sandwich for half
the calories and a fraction of the price.
WHAT YOULL NEED:
1
2
2
1
lb cooked shrimp
stalks of celery, diced
small red onion,
minced
Tbsp minced fresh
chives
+ additional for garnish
Tbsp mayonnaise
juice of 1 lemon
tsp hot sauce
(we like sriracha)
salt to taste
hot dog buns
51
ZEROBELLY.COM
1
12
4
1
baguette
oz leftover roast
turkey
slices Swiss cheese
large tomato, sliced
red onion, thinly
sliced
pickled jalapenos
strips bacon,
cooked until crisp
and patted dry
cup guacamole
2
1
52ZERO BELLY
10 slimmer sandwiches
12
2
1
2
1
1
4
asparagus spears,
woody ends removed
Portobello
mushroom caps
red bell pepper,
halved, seeds and
stem removed
Tbsp olive oil
salt and ground
black pepper to taste
Tbsp olive oil
mayonnaise
Tbsp balsamic
vinegar
clove garlic, minced
large spinach or
whole-wheat tortillas
or wraps
cups arugula or baby
greens
cup crumbled goat
or feta cheese
Sausage Sandwich
Pork sausage can contain up to 30 percent fat, meaning a single
link can pack 400 calories. Switching to a lean chicken or turkey
sausage will bring that number to fewer than 150 calories.
WHAT YOULL NEED:
1
1
1
1
4
4
4
Tip
53
ZEROBELLY.COM
8
4
4
8
8
1
1
3
1
4
1
8
2
2
54ZERO BELLY
10 slimmer sandwiches
Banana-Nutella Panini
Sandwiches have always been defined as lunch, but theres no
reason why you cant bookend your dessert with two slices of
bread and call it breakfast. Toast the bread until the sandwich
is crispy on the outside and hot on the inside, and the appeal of
a handheld dessert/breakfast is all the more obvious. Few food
combos taste better than banana and chocolate; no way this
recipe could go wrong.
WHAT YOULL NEED:
4
8
2
2
Tbsp chocolate-hazelnut
spread
slices whole-wheat bread
very ripe, large bananas,
sliced
Tbsp butter, melted
1
1
1
4
1
2
cast-iron skillet, or
large nonstick pan over
medium heat. Microwave
the tortillas for 20
seconds, just enough
so theyre pliable.
D Building one burrito at a
ZEROBELLY.COM
55
72
56ZERO BELLY
WAYS
TO BE
In
1
CHEW MORE,
WEIGH LESS
Replace a glass of apple
juice with a whole apple.
A study in the International
Journal of Obesity reports
that people reduced their
daily calorie intake by up
to 20 percent when they
substituted a piece of fruit
for fruit juice with their
lunch. The researchers say
that chewing stimulates
satiety hormones, and
whole food takes longer for
your intestines to process,
helping you to feel fuller
longer and ultimately
consume less.
60
seconds
or less
3
Before squeezing toothpaste onto your brush, take
30 seconds to brush your teeth
with a dry toothbrush. Doing
so cuts tartar by 60 percent
and reduces the risk of bleeding
gums by half. Use a dry softbristle brush to scrub the insides
of your teeth, then buf the
outer surfaces. Rinse, then brush
with toothpaste.
ZEROBELLY.COM
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56
10-SECOND
LIFE SAVER
Make a daily habit
of swallowing lowdose aspirin. (Check
with your doctor
rst.) You know it
can help prevent
heart attack, but
did you know it may
also prevent colon
cancer? Research
suggests that
middle-aged people
on aspirin therapy
may have as much as
a 25 percent lower
risk of developing
colon cancer. In one
study, aspirin cut
the risk of cancer in
the proximal colon,
where its harder
to detect, by 70
percent. Again, no
one should start
aspirin therapy
without consulting
their doctor.
10
16
THRU
58ZERO BELLY
8
MAKE THE MEDICINE GO DOWN
BEAT MIGRAINES
WITH PIE
TAKE THIS
OLD TENNIS
BALL AND
SHOVE IT
Against your back, that is. But rst, cut a
slit into the tennis ball, squeeze it open, ll
it with water, and toss it in a freezer. Next
time your back is sore, lie on your back,
slip the frozen ball under your lower back,
and roll around on it for soothing cold and
pressure.
BUST DUST
When working in dusty
or smoky places, rub
a bit of petroleum jelly
inside your nostrils
to prevent inhaling
ofensive particles.
3.5
NAIL GERMS
WHERE THEY HIDE
DIAGNOSE YOUR
HEADACHE
Is it a tension headache
or sinus pain? Diagnose
yourself by tapping
your forehead between
your eyes. If you wince
with each tap, its likely
a sinus infection.
HEARTBURN FIX
For heartburn, mix 1
teaspoon of apple cider
vinegar with 8 ounces
of water and a teaspoon
of honey. Apple cider
vinegar neutralizes
excess acid without
damaging the stomach
like antacids can.
72 ways to be healthier
17
P minute clinic:
19
22
P minute clinic:
SAY HELLO,
18
21
84
Percentage more
likely you are to be
overweight if you eat
quickly, according to
research in the British
Medical Journal.
Wolng down food
messes with the bodys
natural appetite kill
switch.
59
ZEROBELLY.COM
23
25
TONE YOUR LEGS
27
28
33
THRU
60ZERO BELLY
SCHEDULE WORKOUTS
ON YOUR SMARTPHONE
Write down your workout
and tness class schedule
before the week starts and
treat each workout like an
important appointment. This
will help you stick to a more
consistent workout schedule,
which can aid weight loss
eforts, says Jim White, RD,
owner of Jim White Fitness
and Nutrition Studios.
24
POP AN ALTOID
26
Number of
workouts
needed to
begin the
reduction of
abdominal fat,
according to
research from
the University
of Michigan.
72 ways to be healthier
35
EAT MUSHROOMS, DROP POUNDS
If you substituted low-energy-density foods like portobello or white button mushrooms for high-energy-density
foods like beef just once a week, youd save more than
20,000 calories and roughly 1,500 grams of fat over the
course of a year without changing anything else about your
diet, according to researchers at Johns Hopkins Weight
Management Center. Try grilled portobello burgers,
and mushroom lasagna and sloppy joes.
36
According to nutrition
scientists at McMaster
University in Hamilton,
Ontario, the perfect postweight-training meal
contains 20 to 30 grams
of protein (to build new
muscle) and 50 to 65
grams of carbohydrates
(to repair muscle) and
about 400 calories.
A peanut butter and
jelly sandwich hits that
formula deliciously.
34
JUMP ROPE FOR 60 SECONDS
On average, sedentary
people take 3,000 steps
a day. Thats way too few.
For good health, many
experts recommend taking
10,000. But what if the
days almost over and you
havent reached 10,000
steps? I will jump rope
at the end of a day to get
the levels where I want
them to be, says Poorvi
Patodia, CEO and founder
of Biena Foods.
7
3
MAKE EVERY
SECOND COUNT
During resistancetraining workouts, run in
place or jump rope for
one minute in between
sets of exercises. Then
rest 30 seconds. Doing
so can nearly double
your calorie burn .
Boost ankle strength and your balance with this simple exercise
you can do while watching TV. Take a cushion of the sofa, place
it on the oor and stand on it with one leg, the other bent behind
you. Try to balance for 30 seconds, then switch legs. Once youve
become procient, make the exercise harder. Hold a 1-gallon jug
of water and pass it from hand to hand and around your back
while balancing on one foot. Next try it with your eyes closed.
61
ZEROBELLY.COM
38
EXTINGUISH OVEREATING
Have trouble cutting yourself of after youve eaten your ll? Try this: Light
a candle when you sit down to the dinner table and blow it out after youve
nished your meal. This simple action sends a message to your brainand your
mouththat its time to stop noshing. Over time, this strategy will train you to
become a more mindful eater and be able to stop eating without a cue.
40
GO HEAVY ON THE VINEGAR
Enjoy that submarine sandwich, even with all that
Italian bread, by adding extra vinegar. The acetic acid
in the vinegar interferes with enzymes that break down
carbohydrates, keeping blood sugar levels from rising
quickly, say nutritionists at Arizona State University.
You can also get the same result by starting a high-carb
meal with a salad drizzled with vinaigrette.
39
WHITEN TEETH WITH CELERY
41
44
50
THRU
62ZERO BELLY
STOP AT TWO
Drinks, that is. A study
in the Journal of the
American Medical
Association found
that subjects were 97
percent more likely to
reach age 85 if they
limited daily alcohol to
fewer than 3 drinks.
Researchers reporting in
the Asia Pacific Journal of
Clinical Nutrition say eating
kiwis may help you fall asleep
faster. When insomniacs ate
two kiwis an hour before bed
every night for 4 weeks, they
fell asleep 35 percent faster.
Taiwanese researchers say the
fruit contains rich amounts
of serotonin, a hormone that
regulates sleep in the body.
TAKE A MULTIVITAMIN
To reduce appearance
of saggy dark bags
under your eyes, dip
cotton balls in a 1 to 1
mixture of cold water
and milk and then place
the soggy balls on your
eyes for a few minutes
to reduce swelling.
43
42
TRY A THICKER
PICKER UPPER
To make thin or ne
hair look fuller, avoid
shampoos with built-in
conditioners, which
may weigh down hair
follicles. Instead use a
body-building shampoo
containing panthenol.
TAKE A CORNER
For a good stretch
stand facing the corner
of a room. Raise your
hands to shoulder
height and place
forearms and hands
against each wall. Lean
inward and hold the
stretch for 15 seconds.
72 ways to be healthier
51
53
ADD CLASS TO
JARRED PASTA SAUCE
Italian sausage
30 calories
44 calories
Bacon
Oysters are one of the best food sources of zinc, a mineral that works
with the hormone leptin to regulate appetite. Research shows that
overweight people tend to have higher levels of leptin and lower levels
of zinc than slimmer folk. A study published in the journal Life Sciences
found that taking zinc supplements could increase leptin production
in obese men by 142 percent! A half-dozen oysters only has 43 calories
but provides 21 percent of your RDA of irondeciencies of which
have been linked to a signicant increase in fat gene expression.
43 calories
Ground beef
44 calories
WAKE UP TO
FEWER WRINKLES
HYDRATE WITH
FERNS
MAKE A 60-SECOND
SUPER SALAD
Grab a generous
handful of prewashed
arugula, drizzle lemoninfused olive oil on top
(or EVOO and lemon
juice), and add shaved
Parmesan cheese, sea
salt and ground pepper.
26
Percentage decrease
in your risk of developing
dementia if you maintain
a large social circle
(more than three really
close friends or family
members), according to
a study in the American
Journal of Public Health.
63
ZEROBELLY.COM
58
56
BREW GINGER TEA FOR
IMMUNE SYSTEM STRENGTH
59
POSE WITH A PEN
Need a condence boost? Try this
trick from Vincent Kitirattragarn,
founder of Dang Foods, a snack
food company that makes coconut
chips: Before a long day packed
with meetings, I do a power pose
with a pen in my mouth. Research
shows that power posing alters
body chemistry and how others
perceive you. The pen in my mouth
forces me to smile, also improving
my mood and outlook.
57
EAT OATS FOR ENERGY
61
67
THRU
64ZERO BELLY
60
PUT A FORK IN IT
25
Roughly the
percentage
of the protein
calories in food
that are burned
of during
digestion.
72 ways to be healthier
71
70
SNACK ON BORON BEFORE A BORING MEETING
Boss called a meeting right after lunch? Snack on a
little box of raisins or a handful of nuts. Besides being
great energy boosters, both are rich in brain-boosting
boron. Studies measuring alertness, memory and eyehand coordination showed that men and women who
consumed the most boron performed signicantly better
than people who consumed the least. Boron is also an
essential trace nutrient that reduces arthritis symptoms.
68
MAKE GRATITUDE
YOUR ATTITUDE
Studies have shown that 90
percent of people say expressing
gratitude makes them happier
people and more than 75
percent say it reduces stress
and depression and gives them
more energy. Start by making
an efort to thank people more
often. Then advance to counting
your blessings at least once a
day for 30 seconds. Need some
suggestions? Be thankful for your
health, your food, your family, and
friends. Heck, thank your letter
carrier even if all he brings is bills.
He may be out of a job soon.
69
72
WAIT 60 SECONDS
CINNAMON, GIRL
AUTO ALIGNMENT
Sprinkle cinnamon
into your cofee grinds
before brewing. This
antioxidant-rich spice,
studies show, may
reduce blood pressure
and lower stress. Come
to think of it, so would
listening to Neil Young.
65
ZEROBELLY.COM
FEAST
FROM THE
EAST
Jennifer May
Styling by
Raina Kattelson
A
s an executive chef, cooking is how
I put food on the table for my family.
But its much more than a paycheck.
Its a passion that Ive enjoyed since
I was a kid making grilled cheese
sandwiches and soups.
I grew up in El Paso, Texas. My
mom was a teacher who tutored kids
after school to make extra money;
my sister and I were alone and had
to make dinner. My sister burns
mac n cheese, so it was up to me if I
wanted something edible. I had been
hanging out in family kitchens all
my life watching my mom and her
mother make big holiday meals, so
I knew the basics. By the time I was
11, I was making full meals myself,
and I loved it.
I enjoy cooking at home because
its different from the kitchen at
White Street where I work. I love
using the grill outside or making a
simple roast chicken. Nothing fancy.
My boys (Jayden , 3, and Jackson,
1) love taco night. My cooking is
fast. Christy, my wife, will do more
elaborate meals. But occasionally,
the whole family will come together
to create a special meal at home
for the fun of it.
68ZERO BELLY
Jason Lawless is
executive chef of
White Street in New
York CIty. A graduate
of Scottsdale
Culinary Institute
of Arizona, Lawless
launched his career
in Dallas at Stephan
Pyles acclaimed
Star Canyon and
spent many years
at such New York
establishments as
Alain Ducasses MIX,
Gray Kunzs Cafe Gray
and Marco Moreiras
Tocqueville. Lawlesss
innovative cooking
features clean, inviting
flavors that draw upon
Asian and French
techniques. He lives
in Astoria, Queens
with his wife Christy
and sons Jayden and
Jackson.
Theres a culture in the kitchen that Im addicted to. At a restaurant, youre getting
beat up, cutting and burning yourself for 10 or 12 hours a day next to other cooks on the
line. You might not say a word to one another but you are connected. Its like being in
battle. You develop lifetime relationships with cooks and chefs from all backgrounds that
you would not necessarily talk to on the street.
Cooking at home with family is certainly more laid back (most of the time!) but
it brings you closer, too. Instead of handing your kid an iPad or the TV remote, you
hand him a wooden spoon and hes part of the project. You talk. You laugh. You build
something together and then enjoy the final product. The kids learn, and you make
memories.
Recently, my family and I decided to tackle a simple Asian-themed meal at our
apartment in Astoria, NY. Asian-inspired food, as you know, is hugely popular in
restaurants, but a lot of people still find it intimidating to make at home. It shouldnt be.
Its easy for anyone to do anywhere. I think some people are simply unfamiliar with the
ingredients, and that makes it seem out of their realm. But hunting for ingredients is part
of the adventure. Every city has an Asian culture. Find an Asian market and go explore.
On the following pages, Ill take you through the making of a delicious and fun Asianfusion meal thats a lot more impressive than it is challenging. And its a perfect family
affair. It includes a soba noodle soup, turkey potsticker dumplings, two kinds of sushi,
one vegetarian and one cooked shrimp, and a dessert of green tea crme brle.
I chose this menu because its fun for the whole family to prepare with lots for everyone
to do, but it wont make you a slave to the kitchen all day. Its also healthful to fit nicely
into the Zero Belly Diet program. Best of all its easy to adjust the recipe to make enough
for leftovers. Take the extras for lunch at work the next day or freeze the dumplings for
a quick future dinner. Just add a nice fresh salad.
Heres the step-by-step for a homemade Asian-inspired feast. Enjoy!
SUSHI
MAKES 8 ROLLS
SUSHI
What Yull Need
FOR THE RICE
1
1
3
2
CALIFORNIA ROLL
avocado sliced
cucumber cut into inch
logs
What Yull Do
D Start by preparing your
70ZERO BELLY
Leave a margin
of nori clear
of rice so your
sushi roll will
close properly.
Hands should
be wet when
layering rice
but dry when
touching the
nori. Add
the llings
on top of the
thin layer of
rice. With dry
hands, start
rolling the
bamboo mat
using your
thumbs to
roll and your
ngers to hold
the llings
in place. Roll
tightly. Finally,
place the roll
seamside
down before
cutting into
pieces.
MAKES 4 SERVINGS
12
8
3
3
1-2
4
1
What Yull Do
SHIITAKE BROTH
D Soak the kombu in 8 cups
D In a large, heatproof
72ZERO BELLY
FINISH
D Divide noodles among
Protein-packed potstickers
TURKEY
DUMPLINGS
MAKES 6 TO 8 SERVINGS
TURKEY DUMPLINGS
What Yull Need
4
DUMPLINGS FOR
DUMMIES: Practice
the four-part
processfolding,
pinching, pleating
and pressing the
wrapper to hold the
stuing inside. After
making 40 or so,
youll be an expert.
What Yull Do
D Blanch cabbage for
10 seconds in boiling
water, strain and rinse
with cold water to cool.
D Using both hands,
squeeze the cabbage
rmly to drain and
discard the water.
Transfer cabbage to a
deep bowl. Add turkey,
ginger, garlic, tamari,
scallion, and sesame oil,
and mix together with
a wooden spoon.
D Have a small bowl of
74ZERO BELLY
GREEN TEA
CRME BRLE
MAKES 6 SERVINGS
What Yull Do
D Pre heat oven to 325 F.
D In a small saucepan heat
I developed this
recipe for a family
that was gluten- and
dairy-free. Its simple,
but youll need a
butane torch to
caramelize the top.
D Place 6 ramekins in a
ZEROBELLY.COM
75
SLIM
WITHOUT
THE
GYM
Melt fat and build
the body you always
wanted with
Zero Bellys easy
at-home workouts.
76ZERO BELLY
77
ZEROBELLY.COM
20 seconds:
Mountain Climbers
10 seconds:
Active Rest
20 seconds:
Skater Jumps
10 seconds:
Active Rest
20 seconds:
Push-ups
10 seconds:
Active Rest
WARM-UP:
Jumping Jacks
Jump into the air, spreading your feet
as wide as you can while swinging your
arms over your head. After landing,
immediately jump back and return your
hands to your sides and feet together.
Repeat at an easy pace for 3 minutes.
3 minutes:
Cool down with any of
the warm-up movements,
performed slowly.
78ZERO BELLY
1
High-Knee
Run in Place
Run in place, bringing your knees up
as high as you can and pumping your
arms and legs as quickly as you can,
for 20 seconds.
CIRCUIT
2
Mountain Climbers
Get into a push-up position, with your hands directly under your shoulders.
Bring one knee toward your chest, then straighten your leg to the start
position as you bring the other knee forward. Repeat quickly; get a rhythm
going akin to jogging, where both feet are of the oor for a brief moment.
3
Skater Jumps
From a crouched position with your feet
close together, take a sideways leap
to your left, landing on your left foot,
with your right foot sweeping behind it,
your right arm sweeping in front of your
midsection, and your left arm sweeping
out to the side and behind. Now hop
to your right, landing on your right
foot and reversing the position of your
other limbs. This should be a smooth,
comfortable motion that mimics the
movement of a speed skater in action.
4
Push-Ups
Place your hands on the oor just outside of and under your
shoulders, and straighten your arms. Keep your elbows pointing back
and in toward your body. Lower your chest until it almost touches the
oor, then explosively push back up to the starting position.
ZEROBELLY.COM
79
PLANK
Get into push-up position
and then bend your
elbows 90 degrees so
your forearms lie flat on
the floor. Brace your abs
and hold your body in a
straight line from your
heels to your head. Do not
let your hips sag.
SIDE PLANK
(left and right)
Lie on your left side, resting
your left forearm on the
floor for support. Raise
your hips up so that your
body forms a straight line
and brace your absyour
weight should be on your
left forearm and the edge
of your left foot. Place your
non-working hand on your
hips. Hold for 30 to 60
seconds, then lower, rest
for 30 seconds and repeat
the exercise on your right
side. Side planks work abs
muscles called obliques on
the sides of your torso.
80ZERO BELLY
Side plank
Hold for 30 seconds on one side,
rest for 30 seconds,
and then switch sides.
10 BEST FOODS
FOR MUSCLE AND STRENGTH
hen youre thinking about building strength and toning
muscle, its easy to assume you need to start carting
around massive tubs of whey protein supplements
(perhaps while wearing a Cardio Sucks! t-shirt).
Hey, we love mixing plant-based protein powder in our
W
1
Greek Yogurt
Packed with musclenourishing nutrients,
Greek yogurt is the ideal
workout partner. Its a
good source of protein,
calcium and vitamin
D, which are good for
muscles, says Ilyse
Schapiro, a registered
dietitian in New York
and Connecticut.
Vitamin D is denitely
important for your
bonesyou need strong
and healthy bones to
sustain musclesand
it impacts protein
synthesis. People with
low vitamin D levels
(often) have decreased
strength and greater
muscle wasting.
2
Grass-fed beef
Beef contains the
holy trifecta of muscle
building: Its the #1 food
source of creatine, which
increases muscle mass
by speeding protein to
muscles; its rich in CLA,
an anti-inammatory
fatty acid; and it provides
more than one-half the
RDA of protein in a fourounce serving. Its great
for yourich in iron,
magnesium and B12,
which you need to have
for muscle building,
says Leah Kaufman, a
New York City based
registered dietitian who
notes that she tells her
patients who have a
5
Cottage
cheese
electrolytes keep
you hydrated, and its
sweetness speeds energy
into muscles, which makes
it equally good after your
workout. Chocolate
milk is good for muscle
recovery because you get
protein, vitamin D and
calcium from the milk,
and that little bit of sugar
from the chocolate to help
refuel, notes Schapiro.
8
Bananas
Theyre rich in glucose, a
highly digestible sugar,
which provides quick
energy, and their high
potassium content
helps prevent muscle
cramping during your
workout. Each medium
banana contains about
36 grams of good carbs:
Their low glycemic index
means carbs are slowly
released into your body,
preventing sugar crashes
and spurring the process
of muscle recovery.
9
Eggs
My favorite source of
protein is an egg, says
Kaufman, who notes
that each contains seven
grams of muscle-builder.
Depending on the
workout and their goals, I
usually tell my patients to
have protein in increments
of seven. If youre doing
a high-intensity workout,
you should have 14 grams.
Two eggs are perfect.
10
Wild salmon
Wild salmons high
protein content 39
grams per serving
is supplemented
by its heart-healthy,
inammation-busting,
longevity-promoting
omega-3 fatty acids.
Just be sure you go
wild. Farmed salmon,
plumped up with
shmeal and high in
PCBs (polychlorinated
biphenyls, chemicals
that cause endocrine
disruption), must be
thrown back in the
refrigerator case.
Theres denitely
a diference in taste
between wild and
farm-raised salmon,
says Kaufman. While
the wild will be more
expensive, its worth the
diference to ensure its
not raised on a farm,
where there can be a lot
of chemicals, she adds.
Another reason why
its a smart purchase:
A study published in
the Annals of Internal
Medicine showed that
people with the highest
blood levels of omega3s lived two years
longer, on average, than
those with lower levels.
More time to show of
those guns.
Michael Martin
81
ZEROBELLY.COM
nce youve built up enough core strength to handle serious planks with
the beginner workout, move on to this 7-minute abs blaster. Use a timer
and spend one minute performing each of the following seven exercises.
Do as many reps of each exercise as you can without sacrificing form.
Rest as needed before moving to the next exercise. For the plank and side planks,
hold the positions as long as you can or up to one minute. Each time you repeat
a workout, try to perform more reps for each exercise. Do the blaster in between
workout days or every day. After all, it takes just seven minutes!
1
Push-Up Walkout
Get into push-up position, bracing your abs and holding
your body straight. From there, walk your hands forward
until you feel your lower back is about to sag.
Walk your hands back and repeat for one minute.
2
Leg Raise
Lie on your back and reach back to grab a chair, bench, or
partners legs for support. Keeping your legs straight, raise
your legs up in the air until theyre vertical. Lower them but
stop an inch above the floor. Repeat.
82ZERO BELLY
BLASTER
Reaching Crunch
Flutter Kick
Lie on your back and bend your knees 90 degrees so your feet
are at on the oor. Reach your arms overhead. Raise your torso
until your shoulder blades are of the oor.
Lie on your back with your legs straight and your arms by your
sides. Contract your abs and raise your legs of the oor a few
inches. Rapidly kick your legs up and down in a scissorlike motion.
5
Plank
Get into push-up position
and then bend your elbows
90 degrees so your forearms
lie at on the oor. Brace
your abs and hold your
body in a straight line for 60
seconds.
83
ZERO BELLY
ou can stick with your bodyweight workout and still get into
terrific shape. But if youd like to progress quicker, build and
tone muscle faster and burn even more fat, we recommend
investing in a pair of lightweight dumbbells.
Dumbbells hold one distinct advantage over their cousin the barbell.
Because your hands arent fixed in relation to each other, as with a barbell,
dumbbells allow you to work each side of your body independently of
the other. The freedom of motion helps you to work around any flexibility
issues you may have. Plus, dumbbells develop symmetry and stability.
This workout is easy to fit into your busy day; it should take you
only about 20 minutes to complete because it pairs exercises that work
opposing muscle groups to eliminate the rest period between the two
exercises. This style of workout structure is called a superset. For
example, in superset 1 you will complete the sprinter exercise (1a) and
then move immediately into the lunge (1b) without resting. You will
rest only in between the three supersets.
REPS
REST
1a. Sprinter
1b. Reverse Lunge
10 each side
10 each side
None
60 sec.
10
30 sec. hold
None
30 sec.
10
10
None
120 sec.
SUPERSET #2
2a. Standing Press
2b. Dumbbell Plank
SUPERSET #3
3a. Triceps Press
3b. Dumbbell Swing
SUPERSET #1
1a. Sprinter
84ZERO BELLY
WORKOUT
SUPERSET #2
2a.
Standing
Press
Hold dumbbells
in front of your
shoulders, palms
facing each other.
Keeping your back
tight, press the
weights straight up
as you rotate your
arms so palms face
foward at the top.
Keep your eyes
focused straight
ahead. Now lower
the weights to
the front of your
shoulders, rotating
them back to the
starting position.
SUPERSET #3
3a.
Standing
Triceps
Press
Grasp the head of
a dumbbell with
both hands and
stand with your
feet shoulder width
apart. Extend
your arms until
they are straight
above your head.
Now, bend your
elbows to lower
the weight behind
you until your arms
form a right angle.
Straighten your
arms to the start.
85
ZEROBELLY.COM
The
Chocolate Lab
Put on your white coat and
get ready to experiment with
11 of the most devilishly
decadent (and even healthful)
dark desserts in your kitchen.
heres no denying that eating Death by Chocolate Cake at nearly
400 calories a slice every night may certainly fulfill your wish.
But you dont have to denounce the dark forces and deny your
true love completely to stay lean and healthy.
You adore chocolate. Chocolate is one of lifes sweet rewards. And theres
no reason to say no, no, no to sweet, gooey, luscious chocolate!
In fact, get this: your sinful indulgence can actually help you achieve
your weight-loss goals. Talk to most any registered dietician and he or she
will tell you that the worst thing you can do when trying to lose weight
is to adopt a strict no-eat list of your favorite foods. Denying yourself the
pleasure of food doesnt work, they say, because most of us just dont have
that kind of willpower All The Time. But consider this: in a study at the
Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts
University, researchers found that dieters who give in to their strongest
cravings are more successful than those who dont. Heres why: once you
make watching what you eat less strict and, well, utterly depressing,
it becomes a lot easier to stick to a healthy eating plan.
In The Chocolate Lab, youll find almost all of your favorite chocolate
desserts made healthier with tweaks to ingredients, especially the chocolate
used, and the fiber, protein and fat content. Keep your servings to one
and portion sizes reasonable, and these occasional treats can be a healthful
addition to a Zero Belly diet rich in fruits, vegetables, and whole grains.
CHOCOLATE BARK
TIME: 5 MINUTES
| COOK
MAKES 10 SERVINGS
88ZERO BELLY
CHOCOLATE
ALMOND PROTEIN
TRUFFLES
|
TIME: 10 MINUTES
| COOK
MAKES 12 SERVINGS
BROWN RICE
CRISPY TREATS
TIME: 25 MINUTES
| COOK
MAKES 8 SERVINGS
FLOURLESS
CHOCOLATE CAKE
10
cold.
PER TRUFFLE: 122 calories / 7 g fat /
7 g carb / 10 g protein / 2g fiber
89
ZEROBELLY.COM
BLACK FOREST
COOKIES
TIME: 12 MINUTES
| COOK
MAKES 24 COOKIES
WHAT YOULL NEED:
oz semisweet chocolate
(chips or bar, chopped)
cup unsweetened almond milk
cup natural, no-salt-added peanut
butter (creamy or crunchy)
90ZERO BELLY
Nibmor
Extreme
Dark Chocolate
80% Cacao
Alter
Eco
Green
& Blacks
Endangered
Species
Blackout
85% Cacao
Organic 85%
Cacao Bar
Per 12 pieces:
250 calories, 20 g fat
(12 g sat.), 15 g carb,
8 g sugar, 4 g protein
Theo
Salted Almond
70% Dark
Chocolate
91
ZEROBELLY.COM
CHOCOLATE-COVERED
STRAWBERRIES
TIME: 5 MINUTES
| COOK
MAKES 20 SERVINGS
WHAT YOULL NEED:
6
20
20
oz semisweet chocolate
(chips or bar)
strawberries, stems left on, rinsed,
and blotted dry
toothpicks
paper.
D Insert a toothpick into the stem of each strawberry.
92ZERO BELLY
FLOURLESS
CHOCOLATE CHIP
BLONDIES
TIME: 25 MINUTES
| COOK
MAKES 12 BLONDIES
WHAT YOULL NEED:
1
7
1
1
2
1
spray.
D Place the beans in the bowl of a food
2
5
ripe bananas
oz semisweet chocolate
(chips or bar, chopped)
cup raw walnuts, toasted
in a dry pan over medium
heat until fragrant (about
2 minutes) and coarsely
chopped
SPECIAL EQUIPMENT
4 wooden popsicle sticks
WHAT YOULL DO:
D Line a rimmed baking sheet with
parchment paper.
D Peel and cut the bananas in half
a plate.
D Dip the frozen bananas in the
1
1
2
1
1
3
1
dash nutmeg
tsp vanilla extract
ice cubes
scoop chocolate
vegan protein powder
ingredients in a blender
and blend until smooth.
PER SERVING: 230 calories /
9 g fat / 20 g carb /
11 g protein / 4 g fiber
ZEROBELLY.COM
93
ZERO BELLY
BROWNIES
2
1
TIME: 35 MINUTES
| COOK
MAKES 32 SERVINGS
2
8
1
1
4
1
94ZERO BELLY
WHAT YOULL DO
D Preheat oven to 350F.
D Grease a 9 x 13-inch metal pan with a bit
thoroughly.
D Add the 4 oz bar of chopped chocolate
pan.
D Bake for 20 to 25 minutes until lightly rm
to the touch.
D Put into refrigerator immediately to cool.
D When the brownies have cooled for
COOL
DOWN
PROTEIN
Choose 6 oz of either skinless
chicken breast, 93% lean
ground turkey, wild sh,
grass-fed beef, or 2 eggs
CARBOHYDRATE
WATER
Make a pitcher of spa water
for your dinner beverage.
Thats water lled with
sliced lemons, oranges or
grapefruits. Citrus fruits
are rich in the antioxidant
d-limonene, which stimulates
liver enzymes to ush toxins
from the body.
Big Brain,
Small
Belly,
Healthy
Family
Create
a Zero Belly
Cleanse
Dinner
FAT
(optional only if no fat exists in
the recipe already)
avocado
1 Tbsp nuts or seeds
1 Tbsp of nut butter
D In a University of Illinois
study, researchers measured
calorie consumption and
behavior in families as they ate
while hearing the distracting
sound of a loud vacuum cleaner.
The results suggested that
chaotic mealtimes may make it
harder for people to recognize
when they are full and may lead
to increased obesity risk.
To all who contributed to the photography in this issue, including Jennifer May, Lauren Roxburgh, Collin Stark,
Thanks Ikonik,
Shutterstock, Getty Images, Ofset, StockFood, Dreamstime, and Corbis.
ZEROBELLY.COM
95
Belly By Numbers
Whats really in there besides lunch
10
TIMES
375
how much
longer your
intestinal tract
is compared to
your height
TRILLION
39.7
INCHES
35,000,000
average waist
circumference of the
adult American man
NUMBER OF DIGESTIVE
GLANDS IN YOUR STOMACH
SECONDS
POUNDS
95%
portion of
serotonin, the
happiness
hormone,
thats located
within your
gut
40
BILLION
number of
visceral fat
cells in the
belly of the
average
American
96ZERO BELLY
LITERS
time
it takes for
food to get
from your
lips to your
stomach
1.5 LITERS
amount of food
and beverage your
stomach can hold
at one time
amount of
hydrochloric
acid the cells
of the inner
stomach wall
secret daily
to help digest
that food.
borborygmi
TECHNICAL TERM FOR STOMACH RUMBLINGS AS FOOD, FLUID AND
GASSES PASS THROUGH YOUR GASTROINTESTINAL TRACT
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