Flat belly cookbook for dummies

Title:

Author:

Palinski-Wade, Erin, author.

ISBN:

9781118692660

Physical Description:

xviii, 309 pages, 8 unnumbered pages of plates : illustrations (some color) ; 24 cm.

Series:

--For dummies.

General Note:

Includes index.

Subject Term:

Reducing diets -- Recipes.

Genre:

Cookbooks

Summary:

"With the help of over 100 delicious and nutritious recipes... Flat belly cookbook for dummies will make sure each and every meal includes just the right amount of belly-flattening monounsaturated fatty acids (or MUFAs) to help you change your body and your life"--Page [4] of cover.

Holds:

Available:*

Library	Call Number	Status
Searching... Stillwater Public Library	641.563 PAL	Searching... Unknown

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On Order

Summary

The fast and easy way to get a flatter belly

Tens of thousands of Americans have changed their bodies--and their lives--with the help of the recipes and guidelines developed to eliminate body fat. Flat Belly Cookbook For Dummies includes an overview of the belly fat; grocery shopping and pantry stocking tip; delicious, nutritious, and even kid-friendly flat belly recipes.

All 125 recipes are carefully developed by America's Belly Fat Fighter to make sure every meal includes just the right amount of belly-flattening monounsaturated fatty acids (or MUFAs), found in nuts and seeds, vegetable oils, olives, avocados, and dark chocolate, so you can mix and match meals to suit your taste.

Explains the importance of replacing sugars, saturated fats, and trans fats with whole grains, lean proteins, and fiber Teaches you how to effectively structure your diet, practice good nutrition, and drop belly fat at the same time Includes 125 flat belly recipes

If you're looking to shed fat and tone your midsection through diet and exercise, Flat Belly Cookbook For Dummies has you covered.

Author Notes

Erin Palinski-Wade, RD, CDE, owner of a private nutrition practice, is a nationally recognized consultant, speaker, and fitness expert who regularly contributes to various national news streams.
Tara Gidus, RD, is a nationally recognized expert and spokesperson on nutrition and fitness. Her blog and website, dietdiva.net, offers advice on making healthy choices.
Kristina LaRue, RD, is a sports and culinary nutritionist. Her food and nutrition blog can be found at loveandzest.com.

Introduction	p. 1
About This Book	p. 1
Foolish Assumptions	p. 3
Icons Used in This Book	p. 3
Beyond the Book	p. 3
Where to Go from Here	p. 4
Part I Getting Started With the Belly Fat Diet	p. 5
Chapter 1 Wrapping Your Mind around Belly Fat	p. 7
What Is Belly Fat?	p. 8
Why Does Belly Fat Develop?	p. 9
Diet	p. 9
Lifestyle	p. 11
Hormones	p. 12
What Does Belly Fat Mean for Your Health?	p. 13
Heart disease	p. 14
High blood pressure	p. 14
Metabolic syndrome	p. 14
Diabetes	p. 15
Cancer	p. 15
Are You at Risk?	p. 16
Calculating your body mass index	p. 16
Getting out the tape measure	p. 18
Getting a checkup	p. 20
Putting it all together	p. 22
Chapter 2 Introducing the Belly Fat-Burning Lifestyle	p. 25
Getting to Know the Belly Fat Diet	p. 25
Eating more to lose more	p. 26
Timing your meals	p. 27
Finding the best nutrients for a flat belly	p. 28
Realizing that it's a lifestyle, not another diet	p. 29
The Principles Behind the Plan: Seeing Why the Belly Fat Diet Works	p. 30
Reducing insulin response	p. 31
Reducing stress hormones	p. 31
Regulating blood glucose	p. 32
Living the Flat Belly Lifestyle	p. 32
Committing yourself to change	p. 33
Taking the first steps to a flatter belly	p. 34
Managing stress	p. 35
Getting support for your lifestyle changes	p. 39
Improving your body image	p. 40
Chapter 3 Identifying Belly-Blasting Superfoods	p. 41
The Power of Protein	p. 41
The muscle and metabolism connection	p. 42
The hunger connection	p. 43
The Role of Whole Grains in Fighting Belly Fat	p. 43
The Link between Dairy and Belly Fat	p. 45
Fruits for a Flat Belly	p. 46
Vegetables That Slim the Waistline	p. 48
Focus on Fat	p. 49
Drinks: The Good, the Bad, and the Ugly	p. 51
Belly Bloaters to Avoid	p. 52
Chapter 4 The Belly Fat Diet Plans	p. 55
Finding the Right Plan for You	p. 55
The Turbo-Charged Plan	p. 56
The Moderation Plan	p. 57
The Gradual-Change Plan	p. 57
The Maintenance Plan	p. 58
The Turbo-Charged Plan	p. 59
Level 1 p. 60
Level 2 p. 60
The Moderation Plan	p. 61
Level 1 p. 62
Level 2 p. 62
The Gradual-Change Plan	p. 63
Level 1 p. 64
Level 2 p. 64
The Maintenance Plan	p. 65
What Constitutes a Serving	p. 66
Vegetables (non-starchy)	p. 66
Fruit	p. 67
Milk/yogurt	p. 67
Starches	p. 67
Proteins	p. 69
Fats	p. 73
Condiments	p. 73
Chapter 5 Getting Ready for Your Belly-Blasting Journey	p. 75
Reading Food Labels	p. 76
Interpreting the Nutrition Facts label	p. 76
Knowing what to watch for in the ingredients list	p. 78
Creating a Flat-Belly Kitchen	p. 79
Making your list	p. 80
Navigating the store	p. 80
Cooking for a Flat Belly	p. 82
The tools you need	p. 83
Tried-and-true techniques	p. 85
Staying on Course	p. 87
Managing cravings	p. 87
Coping with emotional eating	p. 88
Identifying mindless eating	p. 89
Staying motivated	p. 90
Part II Belly-Blasting Main Courses	p. 93
Chapter 6 Breakfast	p. 95
Got Dairy?	p. 96
Veggies for Breakfast!	p. 99
Breakfast on the Go	p. 104
Chapter 7 Brown-Bag Lunches	p. 111
Avoiding Common Lunchbox Mistakes	p. 112
That's a Wrap! Sandwiches and Wraps	p. 113
Sidling Up to a Salad	p. 117
Getting Creative with Lunch	p. 121
Chapter 8 Poultry, Meat, and Seafood	p. 127
Birds of a Feather: Poultry	p. 128
Meat: It's What's for Dinner	p. 135
Seafood: Plenty More Fish in the Sea	p. 143
Chapter 9 Comfort Foods	p. 153
Becoming a Mindful Eater	p. 153
Making Comfort Foods Belly Friendly	p. 155
Part III Betty-Burning Starters, Sides, Desserts, and More	p. 169
Chapter 10 Soups and Salads	p. 171
Soup R' Crackers: Making Soups from Scratch	p. 172
Going Green with Salads	p. 179
Chapter 11 Sides	p. 187
Whole Grains and Starchy Vegetables	p. 187
A Vegetable Free-for-All	p. 192
Chapter 12 Desserts and Snacks	p. 197
Desserts to Die For	p. 198
Snack Attack	p. 205
Chapter 13 Smoothies and Cocktails	p. 213
Smooth Operator: Belly-Friendly Smoothies	p. 213
Shaken, Not Stirred: Cocktails That Are Easy on the Waistline	p. 220
Part IV flat Betty Recipes for Special Situations	p. 225
Chapter 14 Vegetarian and Vegan Meals	p. 227
Tofu-Based Meals!	p. 228
Going Dairy-Free	p. 232
Beans, Beautiful Beans	p. 236
Chapter 15 Slow-Cooker Meals	p. 243
Breakfast in the Slow Cooker	p. 244
Dinner in the Slow Cooker	p. 249
Chapter 16 Kid-Friendly Meals	p. 257
The Five-Finger Discount: Sandwiches and Snacks	p. 258
Half-Pint-Pleasing Proteins	p. 264
Part V The Part of Tens	p. 271
Chapter 17 Ten Belly-Flattening Spices and Seasonings	p. 273
Black Pepper	p. 274
Cayenne Pepper	p. 274
Cinnamon	p. 275
Cloves	p. 276
Coriander	p. 276
Cumin	p. 277
Fennel Seeds	p. 278
Garlic	p. 278
Ginger	p. 279
Turmeric	p. 280
Chapter 18 Ten Timesaving Kitchen Gadgets	p. 281
Box Grater	p. 281
Flexible Cutting Board	p. 282
Food Processor	p. 282
Immersion Blender	p. 283
Kitchen Shears	p. 283
Mandoline	p. 283
Prep Bowls	p. 284
Salad Spinner	p. 285
Slow Cooker	p. 285
T-fal ActiFry	p. 286
Appendix: Metric Conversion Guide	p. 287
Index	p. 291

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