Zero_Belly_-_Spring_2016.pdf

8/19/2019 Zero_Belly_-_Spring_2016.pdf

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Spring 2016

CONTENTS

4 HOW TO LOSE WEIGHTWITH THIS MAGAZINEThe editor and author of Zero Belly

Diet explains the magic of the

program and what it will do for you.

7 YOUR QUESTIONS ANSWEREDShould you avoid carbs at night?What’s the best cardio exercise?

Are you getting enough sleep?

10 QUICK BITESNews, tips, and hints on nutrition,

weight loss, fitness and eating well.

15 WHAT’S FOR DINNER TONIGHT?Easy. Take your pick of these delicious

35-, 20- and 7-minute meals.

19 WEIRD THINGS THAT HAPPEN WHEN......you eat fast food, you swallow a

banana, and you give up alcohol.

22 BODY SCULPTING YOGABest poses for flat abs and a

tighter tush.

24 THE SUGAR SOLUTIONDiabetes is lurking like a mugger in a

dark alley. Are you its next victim?

27 WALK OFF THE WEIGHTBoost your metabolism by picking up

the pace. Try these interval walks.

30 I LOST MY PREGNANCY POOCHHow Jennie Joshi dropped 26 pounds

… and you can, too!

31 16 LEAN-BODY SUPERFOODSExpand your palate with foods you

probably never thought of eating—

and reap the Zero Belly benefits.

95 COOL DOWNRoll away cellulite, plan a cleanse

dinner, and more.

96 BELLY BY NUMBERS

YOUR

NEW BODYIS HERE!


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Spring 2016CONTENTS

FEATURES

vegetarian dish really a fat-bomb

in disguise? Walk into any

trendy restaurant armed with

the knowledge to choose the

38 SHAKE OFF THE WEIGHT13 delicious smoothies that blast

belly fat and bathe your body in

disease-fighting nutrients.

42 CELEBS’ HOT BODY SECRETSThe world’s sexiest people share

their tips for weight loss, fitness,

and body confidence.

50 1O SLIMMER SANDWICHESWith a few adjustments, your

favorite two-fisted meals can be

made leaner and better for you.

56 72 WAYS TO BE HEALTHIER AND

Good health doesn’t demand

hours of dedicated effort. Try

these shortcuts to a new you.

66 FEAST FROM THE EASTMake a healthful, family-friendly

Asian dinner at home with a step-

by-step cooking lesson from one

of New York’s most innovative

young chefs.

76 SLIM WITHOUT THE GYMEasy, at-home exercises to help

you melt fat and build a beach-ready body.

86 THE CHOCOLATE LABExperiment with these heart-

healthy dark cacao desserts.

76

66 Spring 20CONTENTS

Spring 20CONTENTS

Spring 20 Spring 20

TURES

Is tha

vegetarian dish r

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TURES

34 TIs tha

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endy r

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Y MENU DECODER

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Y MENU DECODER

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TURES

HE ZERO BELLY MENU DECODERt health -sounding T

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TURES

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38

56

Root f or y ou r he a l t h!

B u r n f a t , g e t fi t

a nd f e e l g r e a t !

66

T r e a t y ou r s e l f !


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4 ZERO BELLY

from the editor

It Worked for Me,It’ll Work for You! Like many new moms, Jennie Joshi’s bundles of joy

came with bundles of baby fat that stubbornly stayed

put for a year after she gave birth. She found traditional,

calorie-restrictive dieting unpleasant and ineffective.

Then she joined the Zero Belly Diet test panel and

established a healthier lifestyle, not by sacrificing food

but by adding key nutrients. “I couldn’t bel ieve I was

eating big bowls of oatmeal, huge spinach salads, dark

chocolate and peanut butter and finally getting results,”

she says. Read her story on page 30.

I know belly fat.

As a kid, I may as well have worn an

oversize crumb catcher above my belt, the result

of way too many visits to fast-food joints and a

hand permanently affixed inside of a large bag of

potato chips.Now, as the nutrition and wellness editor for

ABC News, the editorial director of Men’s Fitness , and former head of

Men’s Health, Women’s Health and Prevention magazines, I’ve spent my

entire career learning about the effects of carrying around belly fat. While

we all would love to sport a Zero Belly this summer to look great and feel

confident at the beach, there’s a much more important reason to shed

that dumpy fat that has climbed into your lap: it’s really dangerous.

Belly fat or “visceral fat,” as the scientists call it, is the common link

in almost every major disease we face today, from diabetes to dementia.

Stripping away your visceral fat—your muffin top or spare tire, as you may

call it—is the best way to ensure a long, healthy and active life.

And this magazine will help you to do just that.

Zero Belly magazine is your jumpstart into the revolutionary, science-

based weight-loss system I introduced in my book Zero Belly Diet , a

plan that has helped hundreds of overweight men and women lose up

to 16 pounds in as few as 14 days—people like these:

Jennie lost

26 pounds usingthe Zero Belly

Diet meal plan

and exercise

routine.

D Ohio teacher Martha Chesler,

53, lost 21 pounds and 7 inches

from her middle in 6 weeks

on Zero Belly.

D Matt Brunner, 43, dropped

7 pounds in the first week.

The quick results motivated the

Philadelphian to keep going

and ultimately shed 20 pounds.

D June Caron, 55, lost

15 pounds and 4 inches in

6 weeks.

And you are next! The following pages

are jam-packed with tips, advice, recipes,

and strategies for changing your des-

tiny—for stripping away belly fat and

finally getting the lean, strong, healthy

body you’ve always wanted. Consider it

your personal blueprint for total-body

transformation.

How To Lose Weight With This Magazine


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ZEROBELLY.COM 5

The Zero Belly system doesn’t involve traditional calorie-cutting methods. It is based on the emerging science of

nutrigenetics, using food to alter the expression of our genes,

to actually “turn off” those genes that lead to belly fat.

Zero Belly attacks belly fat in three ways.

1It lights a fire under your metabolism,

triggering your body’s natural calorie-

burning mechanism using protein, fiber,

and healthy fats as fuel.

2It attacks inflammation throughout

the body by engaging your digestive

system’s natural defense system,

shrinking bloat, easing digestion, and

flattening your stomach with shocking

rapidity.

3It turns off your fat-storage genes by

focusing on nine power food groups

(seen on page 6) that influence gene

expression. By reversing the acceleration

of your fat-storage genes, Zero Belly allowsyour body to return to its natural, healthful

state and enjoy benefits like these:

YOU’LL LOSE WEIGHT

QUICKLY. Inflammation

caused by an imbalance of

microbes in your gut can turn

on your fat genes, leading you

to gain. The Zero Belly plan

restores your gut health by

emphasizing probiotic foods.

YOUR BELLY WILL

SHRINK. Ever notice how

some days you wake up,

glance in the mirror, and

just look and feel slimmer?

And some days you go to

button your pants and think,

“What happened?” You could

appear fatter thanks to belly

bloat—the side effect of an

imbalanced gut. According

to the American Society for

Clinical Nutrition, a healthy

bug called L. plantarum,

a bacterial strain foundin fermented foods like

sauerkraut and brined olives,

can decrease bloating.

YOU’LL SHUT DOWN

FAT GENES. Chronic

inflammation caused by a

leaky gut is one of the most

common culprits for the

triggering of fat-storage.

In fact, it’s the fatty acid

butyrate, produced by healthy

bacteria feasting on fiber, that

helps to dampen the behavior

of genes linked directly

to insulin resistance andinflammation.

YOU’LL LIVE LONGER.

In just weeks of eating Zero

Belly foods, you can slash

your statistical risk of dying

from diabetes, heart disease,

or stroke by as much as 80

percent. How? By reducing

your visceral fat, remember?

YOU’LL BE HAPPIER. Zero

Belly foods are loaded with

mood-enhancing nutrients.

Plus, research suggests that

losing belly fat may be oneof the most important things

you can do to improve your

mental health as you age.

Happiness, health, fitness,

and body confidence. That’s

my hope for you and why I

encourage you to start living

the Zero Belly life today!

David ZinczenkoAuthor of Zero Bel ly Diet , Zero Bel ly Cookbook , and Zero Belly Smoothies

A 3-PRONGED PLAN FOR RAPID FAT LOSS

Get the bodyyou’ve alwayswanted onedelicious biteat a time.


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6 ZERO BELLY

ZERO BELLY AT A GLANCE STRATEGIES TO KEEP LEAN FOR LIFE

SPECIAL

DIETARY

CONCERNS:While not gluten-

and dairy-free,

Zero Belly reduces

your exposure to

gluten and dairy while boosting

plant-based

proteins.

ALCOHOL:

Limit alcohol to

one drink per

day to accelerate

weight loss.

EXERCISE:

Turbocharge the

weight-loss effects

of Zero Belly, by

following a unique

total-body fitness

plan that tones

your muscles,

burns away belly

fat and builds abs.

See a sample onpage 76.

Note: Zero Belly magazine is

intended as an introduction to,

not a replacement for, the full

program found in Zero Belly

Diet, available wherever books

and e-books are sold.

MEALS:

Three squaremeals, oneZero Belly

smoothie, andone additionalsnack per day

NUTRIENTS: While Zero Belly is carefully

balanced to give you all the

essential nutrients you need to

strip away fat and reveal lean,

healthy muscle, you’ll ask three

important Zero Belly questions

before each meal or snack:

• Where’s my protein?

• Where’s my fiber?

• Where’s my healthy fat?

FOODS: These foods will help reset your body’s

genetic destiny while decreasing

inflammation and attacking visceral fat.

Zero Belly smoothies (quick nutrition!)

Eggs

Red fruits

Olive oil and other healthy fats

Beans, rice, oats and other healthy fiber

Extra plant protein

Leafy greens, green tea and bright vegetables

Lean meats and fish

Your favorite spices and flavors

(ginger, cinnamon, even chocolate)

MAXIMIZE:

• Colorful fruits and vegetables

• High-fiber, high-protein nuts, legumes and grains

• Monounsaturated and polyunsaturated fats

• Omega-3 fatty acids

“I sawincreased

muscletone andstrength.”

—Fred Sparks, 39,

who lost

21 pounds in

6 weeks

“One of the regular younger guys at the gymcalled me skinny—itmade my day!”

—Isabel Fiolek, 55, who lost 13 pounds


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ZEROBELLY.COM 7

your questions answered

QTo lose weight, should

I avoid carbs at night?A 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 loss—not the opposite!” explains Cassie Bjork, RD, of

healthysimplelife.com. “When you don’t eat before bed, blood sugar levels dip so you

don’t 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 fat—and felt 13.7 percent fuller—than those on the standard diet.

Q I’m giving up

soda and bottledteas. What else canI drink?

A As a rule, you should get most of your liquids from the following:

WATER. Don’t love plain tap water?

Try invigorating sparkling water

or make your own spa water: Fill a

pitcher with cold water and add slices

of lemon, oranges or grapefruits. Thepeels of citrus fruits are rich in the

antioxidant d-limonene, a powerful

compound that helps flush toxins

from the body.

MILK AND YOGURT DRINKS. A

2013 European Journal of Nutrition

research review of 16 studies found

11 in which participants who

consumed more high-fat dairy

products either weighed less or

gained less weight over time than

their counterparts who didn’tconsume fat-laden dairy.

GREEN TEA AND COFFEE. Studies

have shown that people who drink

green tea have, on average, 20 percent

less body fat than non-drinkers.

And a 2015 report in the journal

Circulation, found that those who

drank three to five cups a day had a

15 percent lower risk of dying from

any cause than those who drank

more or less brew.

SMOOTHIES. You’ll find plenty ofgreat recipes on page 38.

A. A nickname for Kate Middleton’s hot sister

B. A compound found in the sweat of GladysKnight’s backup singers

C. Something flute players spread on their lipsto keep them from getting chapped

D. A secret superfood that comes from the

humblest spice of all

Survey says…D! Piperine is a powerful

substance found in peppercorns. Animal

studies have found that piperine can reduce

inflammation, arthritis, and depression, and

enhance the action of other nutrients. While

similar effects have not been proven in humans ,

what is known is that black and brown spices

like those emanating from your peppermill cut

the need for salt, making them useful weapons

in the fight against high blood pressure.

QUICK QUIZ

What’spiperine?


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8 ZERO BELLY

QWill gettingmore vitamin C

reduce my bloodpressure?

A Don’t count on it. Forall the proven benefits of

consuming foods that are

rich in vitamin C, such as

enhanced tissue repair,

protection from free-radical

damage and immunefunction, lower blood

pressure isn’t one of them,

says Steven E. Nissen, MD,

chairman of the Cleveland

Clinic’s department of

cardiovascular medicine. To

lower your blood pressure

without (or in addition

to) medication, exercise

vigorously for 30 minutes a

day, lose weight, consume

a rainbow of fruits and vegetables, and reduce your

salt intake. “The last two

strategies alone can lower

your blood pressure by up to

14 points,” says Dr. Nissen.

Q Is “raw”sugar any better

for you thanregular whitesugar?

A No. Except for the slightdifference in color, “raw

sugar” in those little brown

packets is simply the version

before further processing.

White or brown, a teaspoon of

sugar is pure carbohydrate,

4 grams and 16 calories.

Q If I’ve got 10 minutes to spend oncardio, what’s the best way to spend it?

A Try the Zero Belly Snaxercise Circuit. This 10-minute quickie delivers the benefitsof 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, you’ll need a clock or the stopwatch function on your smart phone.

Do the following in order for 1 minute each:

Q Is itpossible tohave one Oreo

without wolfingdown the entiresleeve?

A Sure. You can teach yourself to savor (and be

satisfied) with one cookie.

Two related tricks that should

help:

1. To keep your cravings for

that second cookie at bay, pair your treat with some fruit or

vegetables.

Why It Works: “Eating a

serving of fiber-filled produce

before biting into your cookie

will fill you up and temper

your appetite. It will also leave

less room in your stomach

for that second cookie and

help you meet your daily fruit

and vegetable quota,” says

registered dietician Elisa Zied.

2. Eat dessert before dinner.Have your cookie as an hors

d'oeuvres instead of dessert,

suggests weight-loss coach

Laura Cipullo, RD, author of

The Body Clock Diet.

Why It Works: Eating a meal

containing protein and fiber

right after your one cookie

will cleanse your palate,

ridding the alluring taste

from your tongue, and satisfy

your hunger for more.

Q Areprotein drinks arip-off? How can

I get the benefitsfor less?

A A rip-off? Of coursenot! 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 they’re charged with—giving you a quick hit of

protein—most are packed

with chemicals you don’t

need, and many come with

a boatload of sugar. Skip

the pre-made chemical

concoctions and make your

own using natural plant-

based protein powders

like Vega One All-in-One

Nutritional Shake, Alive!

Ultra Shake Pea Protein, or

jumping

rope

jumping

jacks

high

knees

burpees bodyweight

squats

Repeat (For more intervalworkouts, see page 76)

your questions answered


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ARE YOU GETTING

ENOUGH SLEEP?Take this quick quiz to check

your slumber numbers.

How likely are you to doze off in the following situations?0 = no chance // 1 = slight chance // 2 = good chance // 3 = zzzzzz

SCORE:

Sunwarrior Warrior Blend

Raw Vegan Protein. Plant-

based proteins are low-sugar,

high-fiber alternativesto popular dairy-based

supplements. And a study by

the University of Tampa found

them to be equally effective at

changing body composition

and boosting muscle recovery.

Q I alwaysseem to catch acold when I fly.

What can I do tokeep from gettingsick on my nexttrip to California?

A Turn on the overhead ventand direct the airflow in front

of your face, suggests Mark

Gendreau, MD, an emergency

medicine specialist at the

Lahey Clinic in Massachusetts.

The vent will help push awayany germs that are being

spread by someone near you

who has an upper respiratory

infection. Also, wash your

hands frequently with soap and

water, keep your paws out of

the seatback pockets, and drink

plenty of fluids. “The desertlike

air in the cabin can dry your

mucus cilia, preventing them

from filtering out airborne

germs,” says Dr. Gendreau.

Hearing asermon at

church

Riding ina car foran hourlistening

to NPR

Watchinga baseball

game

Talkingto yourspouse

Sittingand

reading

1 – 6

You seem to be

adequately rested—or

drinking a lot of coffee.

7 – 8

You need to go

to bed earlier.

9 and up

Wake up and seek

the counsel of a sleep

specialist.

If you aren’t getting 7 to 9 hours

of good-quality sleep per night, you are missing out on one of the

most powerful diet tools in your arsenal.

A recent study in the journal Sleep

analyzed the sleep patterns and body

mass index of more than 1,000 twins and

found that people who slept fewer than

7 hours had a higher BMI (Body Mass

Index) than those who slept 9 hours

or more. Earlier studies show thatpeople who sleep 8.5 hours burn an

average of 400 more calories per night

than those who only sleep 5.5 hours.

Researchers say inadequate sleep slows

the body’s metabolism to preserve fat at

the expense of muscle, even during the

waking hours.

ZEROBELLY.COM 9


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10 ZERO BELLY

tspRoughly theamount of

cinnamon—taken in

supplement form

or sprinkledon food—dailythat may

reduce bloodsugar levels

by 20 percent,according

to studies inDiabetes Care.

½

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.

SODA POPPED

Puppy LoveBring back that lovin’ feeling: Gaze deeply into your dog’s 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 what’s 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-and-

owner stare-down and measured a comparable canine oxytocin rush.

QB QUICK BITESthe latest health, fitness, & nutrition news


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ZEROBELLY.COM 11

Take 10 Cherriesand Call Us in the MorningA cherry tree may provide the same sort of relief from arthritic pain

and inflammation 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 flare-ups by50 percent over a 48-hour period. Tart cherries contain high levels

of plant pigments called anthocyanins, which have powerful anti-

inflammatory properties, says Hynon K. Choi, MD, a co-author of the

study. Other studies at Philadelphia VA Medical Center showed that

patients who drank two8-ounce bottles of tart cherry juice a day for

6 weeks reported significant improvements in pain and stiffness.

FEAST YOUR

EYES ON THISEating pistachios is like wearing

sunglasses. The nuts are a rich

source of lutein, known as the “eye

antioxidant” because it’s used to

fight macular degeneration and

other eye disorders. Inside the eye,

the carotenoid is a color pigment

that acts like a filter to guard the

eye from the damaging rays of the

sun. Get an ounce of protection in

two handfuls of pistachios a day.

PRAYFOR ALONGLIFE Several studieshave linked

regular church

attendance to

greater longevity.

Maybe it has

something to

do with prayer’s

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 didn’t.

BringOutside InsideOne 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 ofour 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.

Cultivatea green

nose.

A CHERRY BALM


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12 ZERO BELLY

ZERO BELLYQUICK TIPWhen ordering a mixed

drink, ask for a tall,narrow “highball” glass.“Our study showed thatbartenders pour about28 percent more alcoholinto short wide glassesthan into tall narrowglasses,” says BrianWansink, Ph.D., directorof the Cornell Food andBrand Lab and authorof Mindless Eating.

A Netflix addiction may be the

reason you’re 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 night’s sleep

means going to bed earlier,

obviously, but what if you have

trouble drifting off? Do this:

TURN IT DOWN. The heat, that is. The National

Sleep Foundation recommends keeping your room

cool because most research has shown that “around

65 F” promotes the best sleep. A body that’s too

warm signals your brain that it’s time to wake up.

SWITCH BULBS. Sleep with a night light on? Turn

your bedroom into a red light district by switching

bulbs to red. A study in the International

Journal of Endocrinology found that red light

won’t suppress production of the sleep-inducing

hormone melatonin the way white light will.

SNIFF THIS. A drop or two of lavender essential oil

on your pillow may improve sleep, research shows.

A lavender-scented eye mask may work, too, with

the added benefit of making any room pitch dark.

79Percent more heart-healthy monounsaturatedfats you’ll find inalmond butter than in peanut butter.

Snooze to Lose

healthQB

Order tallto getsmall.

Makeyour night

right.


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ZEROBELLY.COM 13

THE SEE-FOOD DIET If you want to eat more fruits and vegetables, don’t hide them in your refrigerator’s crisper bin,

but place them where you can see them and reach them easily. You’ll eat more, say researchers

from the psychology department at St. Bonaventure University. Their study found that people ate

more apples from a clear bowl placed prominently in a room than from an opaque bowl set

away from foot traffi c. Researchers believe seeing the sweet fruit may trigger your brain’s reward

centers, driving you to grab the handy food.

Do This

StretchEveryDayIf you sit at a computer

for hours on end or

notice your back

starting to round into

a hunch, GO STAND IN

A CORNER. We’re not

scolding, but saving

you from back and neck

pain! Choose one in a

room clear of hangingpictures or furniture.

Face the corner and

put your feet together,

about a foot away

from the wall. Bend at

the elbows to create

90-degree angles

with your forearms

and upper arms, and

hunch that can develop

from poor posture at

your desk. Do it every

few hours at work.

It’ll open your chest,

boost oxygen flow and

energize your body.

ROW, ROW, ROW

YOUR BLOATthat stationary bike and into

(Or can you canoe?) You’llburn about 45 percent morefat rowing or paddling thanyou will pedalling, say fitnessexperts, because rowinginvolves the arms, shouldersand back, many moremuscles than cycling does.

14

Number of pounds you canlose per year by drinking

your coffee black instead ofwith cream and sugar.

Put ‘emin plainbite.


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nutritionQB

Step 1Pour ½ Tbsp

dressing into the

bottom of a largemason jar or other

BPA-free container.

(This ensures that

your lettuce and

other ingredients

won’t get soggy.)

Step 2Add 4 oz cooked

protein. Use grilled

chicken breast,

cooked shrimp,

salmon, rotisserie

chicken (skin off),

hard-boiled egg,

chunk light tuna,

seared tuna, or

green lentils (½ cup)

Step 3Add 1 Tbsp of

healthy fat.

(avocado or

guacamole,

mayonnaise,

walnuts, almonds,

sunflower seeds,

olives, anchovies,

pumpkin seeds)

Step 4Add ¼ cup of

fiber or fibrous

vegetables.

(garbanzo beans,

kidney beans, black

beans, cannellini

beans, pinto beans, peas, corn, brown

rice, quinoa, grilled

mixed vegetables,

gluten-free pasta)

Step 5Add ½ cup

chopped low-

starch 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 6Add 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.

Pack Your Salad in a JarA mason jar is the perfect container for constructing a to-go

salad. All the ingredients stay separate until you shake them

together in the jar. It’s always delicious, never soggy, and ever

more eco-chic than Tupperware. Make your salad the night

before (or even days before) and store it in the fridge.

SneakyWaysTo Get In ShapeCan’t make it to the gym?That’s alright; just movemore. Studies show thatyou can boost nonexerciseactivity thermogenesisor NEAT, a fancy termfor calorie burn thatisn’t traditional sportsor exercise, by makinga concerted effort tomove your muscles morethroughout the day.Research by James Leving,MD, PhD, at the MayoClinic found that obesepeople could potentiallyburn an extra 350 caloriesper day for a total of 1,000NEAT calories by adding upsmall chunks of physicalactivity like these:

D

Stand and pace whiletalking on the phone.

D Park in the farthest parking

space from the door at the

shopping center or at work.

D Drink more water; walk to

the restroom more often.

D Take the stairs.

D Invest in a standup desk.

D Early for a doctor’s

appointment? Walk around

the block.

D March in place during TV

commercials.

D Use the copier on the third

floor at work.

D Replace your desk chair

with an exercise ball.

D Do outdoor volunteer work.

D Do bodyweight squats

while waiting for the pasta

water to boil.

THELAYERED

LUNCH

14 ZERO BELLY


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ZEROBELLY.COM 15

QB QUICK BITES / simple recipes

What’sfor DinnerTonight?D

on’t feel like chicken

tonight? Maybe that’s

because you ate it last

night and three nights

ago, and last weekend, and you’re

starting to see those Chick-fil-A

cows in your dreams.

It’s easy to get in a food rut when you have so many other

things besides dinner on your

plate. When life is at its busiest,

we tend to default to our go-to

meals that don’t require a lot

of thinking, let alone creativity.

Too bad, because settling for the

same old meals can shortchange

not only our taste buds, but

our health. Lucky you: on the

following pages you’ll find three

delicious, nutrition-packed recipesthat you can whip up in 35, 20,

and even 7 minutes, respectively.

Add them to your meal rotation.

And if you do feel like chicken, try

it in the comforting bowl of soup

on page 18.


18/100

In the time it takes to order a large pie and pickit up from Louie’s Pizza Palace downtown, you can have

this incredible meal on your dinner table.

simple recipesQB


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ZEROBELLY.COM 17

FRITES

1 lb russet or Idaho potatoes(about 2 large)

1 Tbsp extra-virgin olive oil

½ tsp dried thyme

½ tsp dried rosemary

STEAK

¼ cup Black Pepper Marinade(recipe below)

1 20-oz flank steak, cut into four5-oz portions

½ cup Arugula Chimichurri

VEGETABLE

1 bunch green asparagus,white part of the stems removed(about 20 spears)

HOW TO MAKE IT

D Preheat the oven to 400 °F.

D Peel the potatoes, cut each in halflengthwise, and cut each half into6 wedges. In a large bowl, combine thepotato wedges, olive oil, and herbs.Toss to evenly coat the potatoes.

D Spread the frites in a single layer ona non-stick rimmed baking sheet.Bakeon the middle shelf in the oven until theedges are crisp and the potatoes arecooked through, about 30 minutes.

D While the potatoes are cooking, spoonthe marinade on either side of the steaksand set aside to marinate for at least10 minutes.

D When the potatoes have about 20minutes left of cooking time, heat a grill

pan or grill over medium-high heat.Place the steaks on the hot grill using apair of tongs and let sit, undisturbed, untilthe steaks get nice grill marks—3 to 4minutes. (If you like steak well done, grill5 minutes before turning.) Quarter-turnthe steaks on the same side and repeat.

D Flip the steak over and cook for 3 to4 minutes more. Quarter-turn the steaks

on the same side and repeat.D While your steaks finish cooking, add

the asparagus to the grill pan.

D Pull the steaks off the grill and let rest ona plate. Flip the asparagus over a fewtimes until tender.

D Divide the asparagus and frites amongfour plates. Serve with one steak toppedwith 2 tablespoons of chimichurri.

MAKES 4 SERVINGS PER SERVING: 475 calories / 23 g fat / 32 g carb / 34 g protein / 5 g fiber

STEAK FRITES WITH ARUGULACHIMICHURRI AND ASPARAGUS

Arugula Chimichurri ¾ cup packed baby arugula

½ bunch fresh parsley

¼ cup Zero Belly Sofrito(recipe at right)

3 Tbsp red wine vinegar

2 cloves garlic, minced

¼ tsp kosher salt

¼ tsp freshly ground black pepper

HOW TO MAKE IT

D Place the arugula and parsley in thebowl of a food processor. Pulse until wellchopped. Add the rest of the ingredientsand pulse until well incorporated butstill chunky.

D Serve immediately, or store in a glass jarin the fridge for up to 1 week.

Black Pepper Marinade 2 tbsp whole coriander seeds

2 tbsp whole black peppercorns

½ tbsp whole cumin seeds

6 cloves garlic, peeled

1 1-inch piece of fresh ginger, peeledand sliced thin

3 shallots, peeled and sliced thin

¼ cup extra-virgin olive oil

¼ cup (packed) brown sugar

HOW TO MAKE IT

D Grind the coriander seeds, peppercorns,and cumin seeds in a spice grinder or

clean coffee grinder until very fine.D Add remaining ingredients to a bowl

of a small food processor and puree untilsmooth. Add the ground spices andprocess to incorporate.

D Store in a fridge for up to 1 week.

Zero Belly Sofrito 1 serrano chili

⅓ cup roughly chopped shallots(about 2 large or 3 small)

⅓ cup fresh, roughly chopped ginger

½ cup extra virgin olive oil

HOW TO MAKE IT

D Take the stems off of the serranos andcut in half. Take the seeds out and slicethin. Place the chilis, shallots and gingerin a food processor and chop until finely minced.

D Heat the oil in a saucepot on mediumheat and add the shallots, ginger and

chillies.D Reduce the heat to low and cook until the

shallots are very soft, about 8 minutes.

D Take off the heat and cool.

D Store in aBPA-free glass jar in the fridgefor up to one week.

Tip Short on time? Swap the Black Pepper Marinade for 1 tablespoon of MexicanSpice Blend (combine 2 ½ tsp chili powder; 1 tsp kosher salt; 4 tsp paprika; 2 tsp groundcumin; 4 tsp onion powder; 4 tsp garlic powder. Store in glass jar for up to 1 month.)

THE35-MINUTE

MEAL


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18 ZERO BELLY

EASY CHICKENAND RICE SOUP ½ rotisserie chicken

1 Tbsp extra-virgin olive oil

½ cup finely diced onion

½ cup finely diced celery

½ cup finely diced carrot

2 cups low-sodium chicken broth

3 cups low-sodium vegetable broth

1 tsp kosher salt

1 cup cooked brown rice

¼

cup chopped fresh herbs (your choice)

HOW TO MAKE IT

D Remove the skin from the chicken. Pick the meat, bothwhite and dark, from the bird and shred. Reserve half ofthe meat for a future meal.

D Heat the olive oil over medium heat in a 4-quart pot. Addonion, celery, and carrot and cook until soft, 5 minutes.

D Add chicken and vegetable broths, and salt to the potand bring to a boil. Reduce heat and simmer 10 minutes.

D Add the chicken, rice, and fresh herbs and simmer for5 minutes more. Serve hot.

MAKES 4 SERVINGS PER SERVING: 225 calories / 10 g fat /18 g carb / 5 g protein / 3 g fiber

SHRIMP/SNOW PEA SALADPRE-COOKED PROTEIN MAKES THIS A SPEEDY SALAD

¾ lb snow peas

1 lb pre-cooked, shelled and deveined shrimp

5 radishes, thinly sliced

¼ large red onion, thinly sliced

1 large red bell pepper, thinly sliced

2 Tbsp coarsely chopped fresh cilantro

3 Tbsp Asian Salad Dressing, premade

(in a glass jar, combine⅓cup rice wine vinegar;3 Tbsp extra-virgin olive oil; 2 Tbsp raw Manuka honey;2 Tbsp low-sodium tamari. Shake vigorously untilemulsified. Store in fridge for up to 2 weeks)

HOW TO MAKE IT

D Combine snow peas, shrimp, other ingredients anddressing in a large bowl. Mix and divide into four plates.

D If you have time to blanch the snow peas:Bring a mediumpot of water to a boil. Fill a large bowl with ice and coldwater. Place snow peas in the boiling water for 30 secondsor until tender. Transfer peas into the ice water using alarge, slotted spoon. Once cool, take peas out and place ona 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

THE7-MINUTE

MEAL

THE

20-MINUTEMEAL

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ZEROBELLY.COM 19

You May Become Obese

DIf you switch from a diet of wholefoods to one of fast food, you’d register

an enormous uptick in largely empty

calories. Hello, belly—and worse: “The

high calorie intake can lead to obesity,

which puts you at risk for chronic

diseases,” warns Jim White, RD, of Jim

White Fitness & Nutrition Studios.

But You’ll Also Starve…Nutritionally SpeakingD Your body will begin to lack the

necessary nutrients to function

properly. “Your body is temporarily full

with empty foods that don’t provide

nourishment, so even though you may

have eaten a lot of calories, you won’t

be satisfied for long,” says Amy Shapiro,MS, RD, founder of Real Nutrition NYC.

You’ll Boost YourCancer RiskDPhIP is short for 2-Amino-1-methyl-

6-phenylimidazo(4,5-b)pyridine.

According to the Physicians Committee

for Responsible Medicine, this catchy-

sounding chemical appears in the

grilled chicken marketed by a major

fast-food chain. The substance, which

forms when meat is heated to a certain

temperature, has been linked to breast,

prostate, and colon cancer.

Your Memory May Decline

D Research suggests high saturatedfat intake may negatively impact brain

function and memory, says Marisa

Moore, MBA, RDN.

Your Bones Could WeakenDFast food is typically loaded with

sodium. One Big Mac has 970 mg of

sodium, well over one-third of the

daily recommended allowance. A

high sodium consumption can cause

your bones to weaken, leading to

osteoporosis.

QB QUICK BITES / health

Weird Things That Can Happen When... …YOU EAT FAST FOOD:

Unhappy Meal:

Oops, you’re

getting some

on your belly.


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20 ZERO BELLY

…YOU EAT

SUGAR:

Your Skin Can SagDElevated 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 inClinical Dermatology. In other words,

eating lots of sugar poolside is the worst

thing you can do for your skin.

Your Blood Pressure Rises DJust a few weeks on a high-sucrose

diet can increase both systolic and

diastolic blood pressure, according to

a paper published in the journal Open

Heart . Too much sugar leads to higher

insulin levels, which in turn activate the

sympathetic nervous system and lead toincreased blood pressure, says James J.

DiNicolantonio, PharmD, cardiovascular

research scientist at Saint Luke’s Mid-

America Heart Institute in Kansas City.

You Double Your Risk OfDying From Heart Disease D You probably won’t be surprised to

learn that added sugar is the number one

factor in your risk of dying from diabetes,

but consider this: people who get 25

percent or more of their calories fromadded sugar are more than twice as likely

to die from heart disease as those who eat

less than 10 percent, according to a study

in the Journal of the American Medical

Association.

You’ll Store More Belly Fat D Within 24 hours of eating fructose,

your body is flooded with elevated

levels of triglycerides. Does that sound

bad? It is. Triglycerides are blood fats.

When your liver is hit with high doses of

fructose, it responds by pumping

out more triglycerides; that’s a signal to your body that it’s time to store some

abdominal fat. In one study, researchers

fed subjects beverages sweetened with

either glucose or fructose. Both gained

the same amount of weight over the next

8 weeks, but the fructose group gained

its weight primarily as belly fat.

You May BecomeDepressed DResearchers say a combination of

sugar and fat could actually change one’s brain chemistry. The brains of animals on

a high-fat, high-sugar diet had decreased

levels of BDNF, a compound that helps

brain cells communicate. Decreased

levels of BDNF have been linked to

Alzheimer’s and depression.

…YOU EAT BANANAS:

You’ll Build MuscleDIf after a workout, you’ve felt like

your muscles are sore—or not growing

fast enough—you might not be getting

enough magnesium in your diet. A good

source of magnesium, bananas can help

with muscle contraction and relaxationas well as protein synthesis, which

increases lean muscle mass.

You’ll Sleep Better DThis is due to the tryptophan in

bananas, says Cassie Bjork, RD, of

Healthy Simple Life. “It’s a precursor for

melatonin, which promotes relaxation

and helps to regulate sleep.”

You’ll Look Less Bloated

DOne recent study found that women who ate a banana twice daily as a pre-

meal snack for 60 days reduced their

belly-bloat by 50 percent! Why? The fruit

increases bloat-fighting bacteria in the

stomach. Bananas are a terrific source of

of potassium, which can help diminish

retention of fluids.

You’ll Start Burning FatDBananas have 12 mg of choline, a fat-

blasting B vitamin that acts directly on

the genes that cause belly fat storage.

Your BP LowersD The low sodium and high potassium

in bananas make it a legendary natural

remedy for high blood pressure.

You’ll Feel Happier.Bananas don’t just

look like smiles;

they promote them, because they contain

vitaminB9, a.k.a. folate,

a nutrient that may

fight depression by

boosting a substrate

that has antidepressant

properties. (In other

words, it helps sero-

tonin, the feel-good

chemical, enter the

brain faster.)

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ZEROBELLY.COM 21

…YOU GIVE UP

ALCOHOL:

You’ll Lose WeightD Alcohol contains calories, mostly from

carbohydrates. A beer, glass of wine or a

cocktail packs about 150 calories.

Aside from wine’s supposedly heart-

healthy benefits, it offers next-to-nothing

in the way of nutrition. If you cut out

drinking alcoholic beverages and don’t

replace the alcohol with other sources of

empty calories, you’ll 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 year’s time,

you’d save more than 39,000 calories.

That’s 11 pounds of belly fat burned off.

You’ll Stop OvereatingD A study published in the American

Journal of Nutrition showed that alcohol

is one of the biggest drivers of excess food

intake. Another study published in the journal Obesity has suggested that this

may be because alcohol heightens our

senses. Researchers found that women

who’d received the equivalent of about

two drinks in the form of an alcohol

infusion ate 30 percent more food than

those who’d received a saline solution.

Your MetabolismWill ImproveDHere’s another way you’ll start

shedding pounds once you put the plugin the jug: When there’s alcohol around,

the body uses it for energy, not other

sources like fat. Stop boozing it up, and

you’ll burn more calories even at rest.

You’ll Sleep BetterD A recent study in the journal

Alcoholism: Clinical & Experimental

Research found that drinking before

bed increases alpha wave patterns in the

brain. If you want restorative shuteye,

those waves don’t help. Once you give up

alcohol, however, you’ll start feeling

more refreshed and sharp.

You’ll Have Better SkinD Alcohol is a diuretic — it causes you

to pee more than you otherwise would.

Many foods and drinks have diuretic

properties. But unlike green tea, for

example, alcohol also decreases the

body’s production of the antidiuretic

hormone that helps the body reabsorb

water. This is bad news all around, but

it’s noticeably bad for the part of you

that greets the world each day—yourface. After a few days of abstinence,

you’ll notice that your skin looks more

hydrated, and conditions like dandruff,

eczema or rosacea may improve.

...YOU AVOID SODA AND DIET BEVERAGES:

You’ll Eat Fewer SweetsDDiet 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 infood, 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.”

You’ll Lose WeightD“Even though diet drinks are calorie-

free, they cause insulin to be released

in your gut because their artificial

sweeteners are sweet like sugar, and

that actually prevents weight loss,” says

Miriam Jacobson, RD, CDN. “Insulin is

your body’s primary fat-storage hormone,

so it will have the body hold on to any

extra fat,” she explains, adding, “Trying

to lose weight by trading a Coke for a

Diet Coke is doing the body just as much

harm, if not more, because of all the

chemicals in the calorie-free version.”

You’ll Strengthen Your

Immune SystemDThe acidity in soda is bad news for your

digestive system, eroding tooth enamel

and worsening acid reflux. But diet

sodas are especially treacherous for your

gut—and the far-reaching bodily systems

it affects. “Researchers are finding that

artificial sweeteners may affect our

healthy gut bacteria, which can affect

everything from blood-sugar control to

weight management to disease—how our

immune system works and how our body

responds to infection,” says Smith.

You Stop Your Bones FromBreaking DownDThe caramel color in soda contains an

artificially created phosphorus that can

be bad for long-term bone health, says

Smith. Phosphorus is a natural chemical

found in foods like beans and grains, but

the mutant variety found in dark soda

can cause calcium to leach out of bones.

This is “particularly bad for anybody with

kidney disease,” Smith explains.

DIET

SODA CANTRIGGER

CRAVINGS

FORCALORIES


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22 ZERO BELLY22 ZERO BELLY

Flexible MendingYoga Poses for Mind-Body Healing and Flat AbsG

etting into “upward facing

two-foot staff pose,” or Dwi

Pada Viparita Dandasana,

is even harder than

pronouncing it. But you don’t have tomaster advanced yoga torture to enjoy

a good stretch with benefits. Practicing

just a few beginner yoga poses twice

a week will strengthen your core,

tone saggy body parts, and help you

to relieve muscle tension and stress.

“When your body is stressed, you

release cortisol, a hormone that tells

your body to store fat,” says trainer

Mark Langowski, author of Eat This, Not That! for Abs and the gentleman

who is demonstrating the poses here.

“A University of Rochester study showed

that stress at work leads to unhealthy

behaviors like more sitting and

watching TV and less exercise,” he says.

While any exercise can ease stress,

yoga’s focus on mindfulness will

empower you to recognize symptoms

and relax both muscles and mind. What’s more, these moves will improve

your posture, making you look thinner.

In his book, Langowski suggests

doing them after cardio, but you can do

them anytime you need to relax.

COW/CATStart on your hands

and knees. Inhale

while tilting your

pelvis back so your

tailbone sticks up.

Allow your belly to

drop but draw your

navel in. Exhale

and tip your pelvis

forward, draw your

navel to your spine

and round your

spine. Repeat.

QB QUICK BITES / fitness

HEALTH BENEFITS

OF PRACTICING

YOGA

increasesflexibility

strengthensmuscles

reducesstress

improvesposture

boostscirculation

flattens abs

Hold each

pose for 5 deep

breaths. Do this

pose sequence

at least twice a

week.


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ZEROBELLY.COM 23

DOWNWARD DOGStart on all fours. Walk your hands a few inches

forward and spread your fingers wide. Bring your

body into an inverted V, pressing your hips toward

the ceiling. Hold, and then walk your feet forward.

WARRIOR 2Move your back foot to a 90-degree angle to your

mat. Extend one arm toward the front and the other

toward the back of the mat and parallel with the

floor, palms down. Gaze over your forward hand.

Hold for 5 breaths and repeat on the other side.

WARRIOR 1Perform a high lunge with your back foot at a

45-degree angle to your mat and raise your arms

above your head, drawing your shoulder blades

toward your spine to open your chest. Hold for

5 breaths. Switch sides, and repeat.

CHILD’S POSE Kneel and bend forward, bringing your

forehead to rest on the mat with your arms

extended. Hold and breathe.


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THE SUGARSOLUTION

Is diabetes in your future? Learn yoursugar score and take steps to avoid the

“metabolic syndrome” menace

BY JEFF C SATARI

QB QUICK BITES / health

24 ZERO BELLY


27/100

Y ou can’t sugarcoat the diabetes crisis in the UnitedStates: Nearly 29 million American adults have type-

2 diabetes, which is closely related to obesity. One in

three adults have what’s known as “prediabetes,” the

precursor to the deadly disease, and experts say 90 percent of

those people don’t know they have it.

As a health journalist, I’ve been aware of prediabetes for over

a decade, but I never thought to be checked myself (after all, I’ve

always been active; I’m a runner and I lift weights regularly).

So, you could imagine my shock whenI finally had an HbA1C blood test and

learned that my level hit 5.8. My doctor

told me I had prediabetes!

Like most people, I was clueless.

HbA1C is short for hemoglobin A1C, a

blood test that measures the percentage

of your hemoglobin (a protein in your

red blood cells) that is glycated, or coated

with sugar. This test is more accurate

than other diabetes tests because it shows

your doctor a picture of your average

blood sugar over time, about two to threemonths. “It is one of the most useful

diagnostic tests and predictors of your

potential longevity,” says Florence Comite,

MD, an endocrinologist in New York City

and author of the book Keep it Up about

precision medicine.

And I had just failed it.

A prediabetes diagnosis means my

blood sugar level is higher than it

should be but not yet high enough to be

classified as type-2 diabetes. But it’s one

central condition in a cluster of healthproblems (including high blood pressure

and abnormal cholesterol) known as

“metabolic syndrome,” that increases

my risk of heart disease and full-blown

diabetes. That is, unless I intervene with

lifestyle changes or medication.

Having high levels of glucose in your

blood means your body isn’t processing

sugar properly. Untreated, elevated blood

sugar can cause damage to your heart,

brain, kidneys, eyesight, and muscles.

“Diabetes is a leading cause of heartattacks and strokes,” says Michael

Pignone, MD, MPH, chief of the division

of general internal medicine at the

University of North Carolina-Chapel

Hill and member of the U.S. Preventive

Services Task Force, which last year re-

commended screening for abnormal

blood glucose in all overweight adults 40

to 70 years of age.

“If we can identify people at risk and

help them make lifestyle changes, we

may decrease their risk of progressingto diabetes and prevent the serious

complications associated with this illness,”

Dr. Pignone says.

So, what can I do in response to my

recent diagnosis? The same things you

should be doing to prevent traversing the

slippery slope of prediabetes:

EAT MORE FIBERGet 20 to 35 grams a day. Most Americans

eat half that amount. Because fiber isn’t

broken down by the body, it doesn’t raise

blood sugar and actually slows down the

flow of glucose into the bloodstream. A

2015 study showed that people who ate

26 grams of fiber per day experienced

an 18 percent reduction in diabetes risk

compared to those who ate less than 19

grams a day. Good sources of dietary fiber

are cereals, fruits, especially low-sugar

fruits like berries, and vegetables.

SPRINKLE ON THE CINNAMONResearch at the Beltsville Human

Nutrition Center has demonstrated that

cinnamon lowers both blood sugar and

blood fat levels in people with type-2

diabetes. Sprinkle some on your yogurt,

oatmeal and coffee every day.

LOSE A MODEST AMOUNTOF WEIGHT

Carrying around extra body weightstresses the body and not only your heart

but your entire metabolism. According

to scientists at the American Diabetes

Association, even losing just 7 percent

of your body weight can cut your risk of

developing diabetes by 60 percent.

ADD SOME MUSCLEIncreasing your muscle mass is one of

the best ways to lower insulin resistance.

A recent study in The Journal of Clinical

Endocrinology & Metabolism found thatprediabetes risk dropped 12 percent for

every 10 percent increase in volume of

muscle people added. Shoot for three

half-hour resistance training sessions a

week and on the days between workouts,

walk or do some other cardio activity to

burn excess blood sugar.

(For tips on cutting added sugar from

your diet, turn the page.)

ZEROBELLY.COM 25


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26 ZERO BELLY

7 WAYS TO SNEAKAWAY FROM SUGAR

1 TAKE FEWER LUMPS

If you are one of the many who add

a little sugar to their tea or coffee,

start adding only half the amount

you normally use. You’ll get used to

the slight flavor change over time,

and it’s an easy way to cut back

on your sugar. If you want to keep

going, you can slowly scale down

until you drink your tea or coffeewithout any sugar.

Another option is to switch to agave

nectar instead of sugar in your

morning cup. Agave has a much lower

glycemic index than sugar, so it won’t

spike your blood sugar as much.

Although some are wary of agave,

it’s all right to use it as a stepping

stone away from sugar—eventually,

you’ll probably want to limit how

much agave you consume as well.

Most grocery stores carry agave, andtons of coffee shops are starting to

provide it as a sweetener, too.

2 KNOW YOUR FOODYou might be surprised to discover

just how much sugar is in your

yogurt, “wheat” bread, or salad

dressing. There are lots of sneaky

sources of sugar out there, so

it’s important to be aware of them

before you buy and indulge.

Check labels. Knowledge is power.

3 SWAP THE STORE-BOUGHT TREAT FOR A

HOMEMADE VERSION

If you find yourself craving sweets—

like brownies, cookies, or cake—try

making your own version of the treat

from scratch. It takes more time, but

having control of how much sugar

goes into the product can really

help limit your sugar intake (and, as a bonus, your treat won’t have

any processed ingredients). One of

the best swaps is to trade in your

store-bought pint of ice cream for

homemade banana ice cream. Banana

ice cream is made from blending

frozen bananas together to create

a delicious, frozen yogurt-like treat

that’s much healthier than ice cream.

4 CHOOSE LESS-SUGARYFRUITS

Yes, although it might seem like

you’re making a healthy decision

by grabbing a piece of fruit, some

fruits contain much more sugar

than others (especially dried fruits).

When you’re looking for a snack,

focus on the less-sugary options—

like blackberries, raspberries, and

grapefruit . If you’re keen on the dried

kinds, be sure to check the label for

added sugars. There are plenty of

kinds out there that don’t sweeten

their product.

5 MAKE SURE YOU EATFILLING 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 fiber to keep

you feeling fuller for longer, which

can ward off the sugar craving in theafternoon.

6 MIX IN HEALTHY OPTIONSWITH YOUR SUGAR INTAKE

In the mood for a sugary snack?

Go for it, but make half of your snack

healthy and sugar-free. A great

example would be to pair some

chocolate with nuts, sugar-free oat-

meal, or strawberries. You get the

(smaller) sugar boost, without

sacrificing your snack to lots of sugar.

7 WATCH YOUR SMOOTHIESSmoothies can seem like the perfect

low-sugar treat, but it all depends on

what goes in them. Some smoothies

can be worse for you than a Big Mac,

with hidden sugary ingredients like

sweeteners, frozen yogurt, or sorbet—

you definitely want to stay away from

those. Try making a smoothie with

low-sugar yogurt or add dates or

honey for sweetness.

ELIMINATING ADDED SUGAR and

cutting processed carbohydrates from

your diet can have a significant impact

on your blood sugar levels.But it’s tough

to do when you are being tempted with

sweet drinks, desserts and carbolicious

snacks all day long. Instead of going cold

turkey, which can backfire, take baby

steps to wean yourself from the sweet

stuff. Here are seven small changes that

can add up to way less sugar in your

diet and in your blood.

healthQB


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WALKOFF

THEWEIGHTThe easiest way toimprove your health,tone your body, andburn fat is free andcan be done almostanywhere…but you

have to do it rightBY SOPHIE KEOUGH

QB QUICK BITES / fitness

ZEROBELLY.COM 27


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28 ZERO BELLY

Bummer. A few years back a large research survey called

the National Runners and Walkers Health Study madenational headlines by declaring “greater weight loss

from running than walking.” The survey of 15,237

walkers and 32,215 runners found that over a six-year period

runners maintained their weight better than the walkers.

But what if you don’t like to run? What if you are carrying

around extra weight and the constant pavement pounding would

wreak havoc on your knees?

FOOTLOOSE

How to avoid oneof the most commonand infuriatingwalking injuries

Then, walk!

A study at Duke University School ofMedicine and reasearchers who have

compared walking with running suggest

that both can burn the equivalent number

of calories, but walking will simply take

longer. In the Duke study, 120 overweight

men and women were randomly assigned

to workout on stationary exercise ma-

chines at the equivalent intensity of

either walking or jogging 11 miles a week.

At the end of the experiment, both groups

lost the same amount of weight.

Obviously, it took the walkers longer tolog that distance.

Running is more efficient because it

fuels your metabolic fire with more cal-ories faster than walking does. So, to make

walking more effective for weight loss you

have two options: walk longer distances

or increase intensity.

“If you want to boost your metabolism

and lose weight the best way to do it is to

waste as much fuel as possible,” says Tim

Coyle, MS, an exercise physiologist at

ComiteMD in New York City.

The easiest way to get better results in

less time is through high-intensity interval

training or “HITT” for short. It’s not asintimidating as is sounds and it can easily

be done with walking workouts. Interval

training is nothing more than alternatingshort bursts of faster, more-intense

physical activity with bouts of slower,

less-intense “recovery” periods.

Coyle offers this analogy: “Think of

a car in the city versus one cruising the

highway. Steady-speed highway driving is

as fuel efficient as you can get. City driving

always burns more gas because you’re

quickly accelerating and then braking

at every red light. Stop/start driving is

like interval training, and it takes more

energy—or in the case of your body—more calories.”

Here’s proof it works: A Danish study

reported in the American Diabetes

Association journal Diabetes Care put two

groups of people with type 2 diabetes on a

walking program; one group walked at a

steady speed while the other group varied

their walking speed. After four months,

the interval-training group lost 8 more

pounds than the steady walkers. What’s

more, only the walkers who changed up

their speeds lost visceral fat and improvedtheir blood sugar control.

It feels like you’ve step on

a sharp rock, but there’s

no stone in your shoe.

It’s 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

for Special Surgery in

New York, and author

of The Athlete’s Book of

Home Remedies.

Since plantar fasciitis

can linger, it’s best to

try avoiding it through

loosening the calf

muscles and Achilles

tendon. One of the best

ways, says Metzl, is to

put the ball of your foot

against a step with your

heel on the ground and

slowly lean forward. Hold

for about 15 seconds and

feel the stretch in your

calf. Repeat several times

with each foot and then

mimic the exercise with

a bent knee to stretch

lower in the leg. Another

useful technique for

loosening the fascia is

to sit in a chair and roll

a tennis ball or golf ball

under your foot. Stick the

ball in a freezer for an

hour beforehand for an

icy massage. —S.K.

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ZEROBELLY.COM 29

D

To progress in future weeks, try reducingthe length of your speed and recover

paces to 40 seconds, 30, and even 20

seconds. Or add in some bodyweight

exercises like jumping jacks, pushups

or squats halfway through your interval

walk. Or increase the total length of your

interval walks. Shaking up your workouts

will keep your muscles challenged and

help you burn even more calories.

Another way to increase the metabolic

intensity of a walking workout and

shorten workout time is to make walking

harder. Do that with a stair-climbinginterval workout. Use the stadium

bleachers of a local athletic field or your

workplace stairs. Staircases have roughly

a 65 percent grade, which will force you

to exert much more leg strength to lift

your bodyweight. It’s actually a safer

movement than running, which adds a

sheering force to the knee, says Coyle.

“Your body prefers to move up and down;

it’s a more natural movement for your

hip and knee joints.”

Walk up the stairs (at least 10 stairs)

quickly but in control and walk down ata moderate pace, and repeat. To progress,

try taking every other stair step going

up. It’s an explosive movement that

generates a lot of leg power.

“Stair climbing builds your glutes and

calls into play lots of stabilizer muscles

because you’re stressing and balancing

on one leg as you lift your other leg to

the next step,” says Coyle. “And all of this

drives your heart rate up quickly; it’s a

great way to get effective exercise in a

short time period.” —S.K.

WEEK 1

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 hardenough. 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-minuteHIIT walk.

WEEK 2

MONDAY

WEDNESDAY

FRIDAY

This week do your speed-

walk intervals for 1 minute

but cut your moderate-

paced 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.

WEEK 3

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. Continuealternating this way for a

total of 10 pairs, which will

take you 20 minutes.

WEEK 4

MONDAY

WEDNESDAY

FRIDAY

After your easy-pace

warm up, do a 1-minute

speed interval followed

by a 1-minute slow-to-

moderate-pace interval.

Continue alternating this

way and see if you can

do this one-to-oneHIIT workout for a full

30 minutes. If it becomes

too hard, lengthen your

recovery intervals to

2 or 3 minutes.

A WALKING HIIT WORKOUTFOR BEGINNERSGive a high intensity interval training walking workout a

try out. Start each session with a three-minute warm up

of steady walking at a moderate pace. Wear a watch or set

your smart phone’s timer to alert you when interval times

are up. Do interval walks three or four times a week,

leaving a day in between to rest or walk at a continuous

pace. Here’s a simple plan:


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30 ZERO BELLY

I LOST MYPREGNANCY

POOCH

Jennie Joshie would avoid walking

past the full-length mirror in her

Morristown, NJ home. “I hated the

way I looked. I wanted to see the

old me,” says the mother of two.

Anyone who has had a child knows that

feeling and how difficult it can be to lose

pregnancy weight. A University of Chicagostudy last year found that 75 percent of

moms were heavier than they were pre-

pregnancy a year after giving birth and 45

percent had retained more than 10 pounds.

A high-risk pregnancy made it impossible

for Joshie to exercise; she even had to limit

her walking. Her weight gain was more than

she had expected, and she struggled to lose

it. “I really wanted to get rid of my belly,” she

says. But the calorie-cutting diet programs

weren’t doing it for her; then she learned

about the Zero Belly Diet and signed up

as one of the program’s first test panelists.

She was drawn to its no-sacrifice

approach: “I loved that I could just focus on

eating healthy foods and not worry about

controlling portions.”

She says the healthy recipes in the book

made the difference because they included

family-friendly options that even a foodie likeher husband would enjoy. “Unlike a fad diet

that you do once and stop, it’s a lifestyle that’s

easy to make your own,” she says.

Joshi also followed the program’s suggested

workouts and mixed in some running, spin-

ning, and Zumba. In just four weeks, she lost

11 pounds.

“I saw the pregnancy pooch leaving,” she

says, and she pressed on, eventually dropping

26 pounds and fitting into a size 4 dress.

Her co-workers were astonished. “They wanted

to know what I was doing.”

BEFORE

POUNDS

AFTER

POUNDS

“I couldn’t

believe I was

eating huge

spinach salads,dark chocolate,

and peanut

butter and

finally getting

results.”

Jennie

JoshiAGE: 38OCCUPATION

sales trainer for

a pharmaceutical

company

HOMETOWN

Morristown, NJ

LOST

26 pounds and

2 inches off her waist

FAVORITE WORKOUTS

ZeroBelly Body WeightCircuit, and Zumba class

FAVORITE SNACK

KindBars. “They taste

like candy but help

flatten your belly.”

QB QUICK BITES / weight loss

T o p

p h o t o g r a p h

b y I k o n i k


33/100

Expand your palate with foods youprobably never thought to eat—and reapa world of health benefits

16 LEAN-BODYSUPERFOODS

Would you bite into a whole lemon like you do

with an apple? Yeech, right? Ah, but not if that

lemon is a Meyer. A cross between a lemon

and a mandarin orange, the Meyer lemon is

much sweeter than the more common sour Eureka or Lisbon

lemons and its rind is thinner and pleasant to eat. The rinds

actually have more vitamin C than the pulp and juice and

also contain calcium, magnesium, bioflavonoids and pectin,

substances known to promote immune system strength. Our

point is that you may miss out on a ton of nutrtion like this if

you avoid new foods just because they’re unfamiliar. Turn the

page for a selection of superfoods worth your attention. And

try adding Meyers to fruit salads, soups, and stews or, heck,

grab one and eat it like an apple. — JEFF STEVENSON

QB QUICK BITES / nutrition

Dinosaur kale makes

a sweet, tender,

belly-busting salad.

ZEROBELLY.COM 31


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32 ZERO BELLY

MANUKA HONEY

This dark, thick honey

produced in New Zealand

may be a wonder drug in

addition to a superfood.

Researchers have found it to

have antibacterial properties

and may even kill antibiotic-

resistant strep and MRSA!

How? Dark honey has higher

levels of antioxidants than

light, and manuka seems to

have an extra punch. Whatthis means for a flat belly:

antioxidants repair tissue

damage and soothe in-

flammation throughout the

body, which can result in

a leaner you. If you can’t

find Manuka, just get some

locally produced pure honey.

Some people claim that

eating local honey has cured

them of annoying allergy

symptoms.

TAMARI

If you’ve deprived yourself of

soy sauce because you can’t

stomach the gluten, try this

substitute, which is also made

from soybeans but is gluten

free. Sayonara bloating, hello

flat belly. It has a richer, less

salty taste than traditional soy

sauce. Go for a low-sodium or

lite version, which can cut the

sodium content by half.

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

at Kansas State University

showed. Another study

published in the Journal ofthe Academy of Nutrition and

Dietetics found that runners

who ate baked beets before a

5k ran five percent faster,

a result attributed to the beets’

nitrates, a natural chemical

that increases endurance

and lowers blood pressure.

Spinach and carrots are also

high in the muscle-building

compound.

TIGER NUTS

No animals were harmed

in the making of this food!

Tiger nuts are made neither

of tiger testicles nor of tree

nuts; they’re 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 you’ll encounter it is

growing in the cracks of your

driveway. A weed to most, it was a regular part of Gandhi’s

diet, and a mere half cup has

more than 1,000 IUs of fat-

fighting 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 thesmall Cederberg region of

South Africa. What makes it

a Zero Belly star: A flavonoid

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 theprospect of another kale salad as exciting as a plainchicken breast, opt for lacinato kale, a.k.a. blackor dinosaur kale. Its dark, curly leaves are sweeter-tasting and more tender than the regular variety,but it has the same nutritional properties, packedwith fiber to boost satiety and nutrients that canturn off your belly-fat genes.

PEPITAS

It’s the Spanish term for pumpkin seed, and if youconsider them just jack o’lantern innards, you’rein for a treat. One ounce of seeds has eight gramsof protein — more than an egg or almonds — andis rich in flat-belly nutrients like fiber, zinc andpotassium, which are key to muscle building and

recovery. Sprinkle them in salads or over oats.

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ZEROBELLY.COM 33

called aspalathin. According

to research, the compound

can reduce stress hormonesthat trigger hunger and fat

storage and are linked to

hypertension, metabolic

syndrome, cardiovascular

disease, insulin resistance and

type 2 diabetes.

PINE NUTS

Pine nuts are often a key

ingredient in pesto, but how

often do you have pesto? Werecommend 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 LDLcholesterol.

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 andlow 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

packs in a good source of

zinc, iron and B-vitamins,

all of which will help keep your energy levels high so

you can burn more calories

throughout the day, aiding

your weight-loss efforts.

How to enjoy it: Toss it into

salads or eat it as a side dish

on its own.

SOFRITO

Sofrito is a base sauce used

in Spanish, Portuguese, andLatin American cooking.

Preparations may vary, but it

typically consists of aromatic

ingredients cut into small

pieces and sautéed 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. They’re

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

as their paler potato peers,

thanks to the purplifying

antioxidant anthocyanin.

According to a study in the

Journal of Agricultural and

Food Chemistry, two small

helpings of purple potatoes a

day decreased blood pressure

by about 4percent and might

protect against heart disease.

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

improve insulin sensitivity.

And because they swell up in

liquid, they become a filling,

natural appetite suppressant.

Research has shown that

they can help you eat less by

regulating blood sugar.

WHEATBERRIES

Popular in Middle Easternrecipes, w

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