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CONTENTS

HOW TO LOSE WEIGHT

WITH THIS MAGAZINE
The editor and author of Zero Belly
Diet explains the magic of the
program and what it will do for you.

YOUR QUESTIONS ANSWERED

Should you avoid carbs at night?
Whats the best cardio exercise?
Are you getting enough sleep?

10

QUICK BITES

YOUR
NEW BODY
IS HERE!

News, tips, and hints on nutrition,

weight loss, fitness and eating well.

15

WHATS 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 YOGA

Best poses for flat abs and a
tighter tush.

24

THE SUGAR SOLUTION

Diabetes is lurking like a mugger in a
dark alley. Are you its next victim?

27

WALK OFF THE WEIGHT

Boost your metabolism by picking up
the pace. Try these interval walks.

30

I LOST MY PREGNANCY POOCH

How Jennie Joshi dropped 26 pounds
and you can, too!

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

MORE WAYS TO FIND

YOUR ZERO BELLY
ZEROBELLY.COM
Visit zerobelly.com and sign up
for weekly newsletters offering
helpful tips, new recipes, advice,
and encouragement to support
your Zero Belly progress.

EXECUTIVE EDITOR

Jeff Csatari

EDITORIAL

ART DIRECTOR

EDITORIAL CONTENT DIRECTOR

Mike Smith
CONTRIBUTING PHOTO DIRECTOR

Ayla Christman
GALVANIZED BRANDS

Doug Kouma
EXECUTIVE EDITOR

Karman Wittry
Hotchkiss
ASSISTANT MANAGING EDITOR

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Jennifer Speer
Ramundt

Stephen Perrine

SENIOR ASSOCIATE ART DIRECTOR

DESIGN DIRECTOR

George Karabotsos
CHIEF DIGITAL OFFICER

Sean Bumgarner

The revolutionary new plan to turn off your fat

genes and keep you lean for life!

Kimberly
Morgan Metz
PROJECT MANAGER

Waterbury
Publications, Inc.

DIRECTOR OF EDITORIAL OPERATIONS

Michael Freidson

ADMINISTRATION

SOCIAL MEDIA DIRECTOR

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ASSOCIATE EDITOR

CONTRACTS AND DATABASE

MANAGER

Dana Smith

Blast fat with 150+ recipes from top chefsthe

essential companion to Zero Belly Diet.

MaryAnn Norton

SOCIAL MEDIA DIRECTOR

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ADVERTISING
ASSOCIATE PUBLISHER, MARKETING

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DIGITAL DESIGNER

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FINANCE

TECHNICAL ADVISOR

ASSOCIATE BUSINESS DIRECTOR

Daniel Cohen

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CHIEF FINANCIAL OFFICER

BUSINESS MANAGER

Ray Jobst

ZERO BELLY SMOOTHIES

Our newest book is filled with 100+ delicious
weight-loss drinks you can whip up in
just seconds.

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.

ZERO BELLY: 14-DAY PLAN

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

THE ZERO BELLYY MENU DECODER

Is that healthy-sounding
health -sounding T
v
t-bomb
vegetarian
egetarian dish really
r
a fat-bomb
in disguise?
disguise Walk into any
ant armed with
endy restaurant
tr
trendy
rres
the knowledge
kno
to choose the
to
entre
best entre.

38

SHAKE OFF THE WEIGHT

13 delicious smoothies that blast
belly fat and bathe your body in
disease-ghting nutrients.

42

CELEBS HOT BODY SECRETS

The worlds sexiest people share
their tips for weight loss, tness,
and body condence.

50

38

1O SLIMMER SANDWICHES
With a few adjustments, your
favorite two-sted meals can be
made leaner and better for you.

56

72 WAYS TO BE HEALTHIER AND

Good health doesnt demand
hours of dedicated efort. Try
these shortcuts to a new you.

66

SLIM WITHOUT THE GYM

Easy, at-home exercises to help
you melt fat and build a beachready body.

86

Burn fat, get fit

and feel great!

FEAST FROM THE EAST

Make a healthful, family-friendly
Asian dinner at home with a stepby-step cooking lesson from one
of New Yorks most innovative
young chefs.

76

Root for
your health!

66

THE CHOCOLATE LAB

Experiment with these hearthealthy dark cacao desserts.

56

76

from the editor

How To Lose Weight
With This Magazine
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 Mens Fitness, and former head of
Mens Health, Womens Health and Prevention magazines, Ive 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, theres a much more important reason to shed
that dumpy fat that has climbed into your lap: its 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 fatyour muffin top or spare tire, as you may
call itis 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, sciencebased 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 dayspeople like these:

It Worked for Me,

Itll Work for You!

Like many new moms, Jennie Joshis 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 inefective.
Then she joined the Zero Belly Diet test panel and
established a healthier lifestyle, not by sacricing food
but by adding key nutrients. I couldnt believe I was
eating big bowls of oatmeal, huge spinach salads, dark
chocolate and peanut butter and nally getting results,
she says. Read her story on page 30.

4ZERO BELLY

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 rst 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 destinyfor stripping away belly fat and
finally getting the lean, strong, healthy
body youve always wanted. Consider it
your personal blueprint for total-body
transformation.

Jennie lost
26 pounds using
the Zero Belly
Diet meal plan
and exercise
routine.

A 3-PRONGED PLAN FOR RAPID FAT LOSS

The Zero Belly system doesnt involve traditional caloriecutting 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.

1
2

It lights a re under your metabolism,

triggering your bodys natural calorieburning mechanism using protein, ber,
and healthy fats as fuel.

Get the body

youve always
wanted one
delicious bite
at a time.

It attacks inammation throughout

the body by engaging your digestive
systems natural defense system,
shrinking bloat, easing digestion, and
attening your stomach with shocking
rapidity.

It turns of your fat-storage genes by

focusing on nine power food groups
(seen on page 6) that inuence gene
expression. By reversing the acceleration
of your fat-storage genes, Zero Belly allows
your body to return to its natural, healthful
state and enjoy benets like these:

YOULL 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
bloatthe side effect of an
imbalanced gut. According
to the American Society for
Clinical Nutrition, a healthy
bug called L. plantarum,
a bacterial strain found
in fermented foods like
sauerkraut and brined olives,
can decrease bloating.
YOULL 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, its the fatty acid
butyrate, produced by healthy
bacteria feasting on fiber, that
helps to dampen the behavior
of genes linked directly
to insulin resistance and
inflammation.
YOULL 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?
YOULL BE HAPPIER. Zero
Belly foods are loaded with
mood-enhancing nutrients.
Plus, research suggests that
losing belly fat may be one
of the most important things
you can do to improve your
mental health as you age.
Happiness, health, fitness,
and body confidence. Thats
my hope for you and why I
encourage you to start living
the Zero Belly life today!

David Zinczenko
Author of Zero Belly Diet, Zero Belly Cookbook, and Zero Belly Smoothies

ZEROBELLY.COM

ZERO BELLY AT A GLANCE

STRATEGIES TO KEEP LEAN FOR LIFE
MEALS:

NUTRIENTS:

Three square
meals, one
Zero Belly
smoothie, and
one additional
snack per day

While Zero Belly is carefully

balanced to give you all the
essential nutrients you need to
strip away fat and reveal lean,
healthy muscle, youll ask three
important Zero Belly questions
before each meal or snack:

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.

Wheres my healthy fat?

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

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.

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.

One of the regular

younger guys at the gym
called me skinnyit
made my day!
Isabel Fiolek, 55, who lost 13 pounds

your questions answered

Im giving up
soda and bottled
teas. What else can
I drink?

A As a rule, you should get most of

your liquids from the following:
WATER. Dont love plain tap water?

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.

A nickname for Kate Middletons hot sister

B.

A compound found in the sweat of Gladys

Knights backup singers

C.

Something flute players spread on their lips

to keep them from getting chapped

D.

A secret superfood that comes from the

humblest spice of all

Try invigorating sparkling water

or make your own spa water: Fill a
pitcher with cold water and add slices
of lemon, oranges or grapefruits. The
peels 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 didnt
consume 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. Youll find plenty of
great recipes on page 38.

Survey saysD! Piperine is a powerful

substance found in peppercorns. Animal
studies have found that piperine can reduce
inammation, arthritis, and depression, and
enhance the action of other nutrients. While
similar efects 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 ght against high blood pressure.

ZEROBELLY.COM

your questions answered

Q If Ive got 10 minutes to spend on

Will getting
more vitamin C
reduce my blood
pressure?

cardio, whats the best way to spend it?

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.

Dont count on it. For

all the proven benefits of
consuming foods that are
rich in vitamin C, such as
enhanced tissue repair,
protection from free-radical
damage and immune
function, lower blood
pressure isnt one of them,
says Steven E. Nissen, MD,
chairman of the Cleveland
Clinics 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.

Is raw
sugar any better
for you than
regular white
sugar?

No. Except for the slight

difference 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.

8ZERO BELLY

Do the following in order for 1 minute each:

jumping
rope

jumping
jacks

high
knees

burpees

Repeat

(For more interval

workouts, see page 76)

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?

Sure. You can teach

yourself to savor (and be
satised) 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.

bodyweight
squats

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.

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

Sunwarrior Warrior Blend

Raw Vegan Protein. Plantbased proteins are low-sugar,
high-ber alternatives
to popular dairy-based
supplements. And a study by
the University of Tampa found
them to be equally efective at
changing body composition
and boosting muscle recovery.

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

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?

Turn on the overhead vent

and 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 away
any 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 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.

you arent 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

9 and up
Wake up and seek
the counsel of a sleep
specialist.

Index) than those who slept 9 hours

or more. Earlier studies show that
people 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 bodys metabolism to preserve fat at
the expense of muscle, even during the
waking hours.

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.

Eating pistachios is like wearing

sunglasses. The nuts are a rich
source of lutein, known as the eye
antioxidant because its 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.

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:

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 thats too
warm signals your brain that its 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
wont 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 benet of making any room pitch dark.

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.

THE SEE-FOOD DIET

If you want to eat more fruits and vegetables, dont hide them in your refrigerators crisper bin,
but place them where you can see them and reach them easily. Youll 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 traffic. Researchers believe seeing the sweet fruit may trigger your brains reward
centers, driving you to grab the handy food.

ROW, ROW, ROW

YOUR BLOAT

If you sit at a computer

for hours on end or
notice your back
starting to round into
a hunch, GO STAND IN
A CORNER. Were not
scolding, but saving
you from back and neck
pain! Choose one in a
room clear of hanging
pictures 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

14

that stationary bike and into

(Or can you canoe?) Youll
burn about 45 percent more
fat rowing or paddling than
you will pedalling, say itness
experts, because rowing
involves the arms, shoulders
and back, many more
muscles than cycling does.

Number of pounds you can

lose per year by drinking
your coffee black instead of
with cream and sugar.

hunch that can develop

from poor posture at
your desk. Do it every
few hours at work.
Itll open your chest,
boost oxygen flow and
energize your body.

ZEROBELLY.COM

13

QB

nutrition

THE
LAYERED
LUNCH

Pack Your Salad in a Jar

A 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. Its 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.

Sneaky
Ways
To Get
In Shape

Cant make it to the gym?

Thats alright; just move
more. Studies show that
you can boost nonexercise
activity thermogenesis
or NEAT, a fancy term
for calorie burn that
isnt traditional sports
or exercise, by making
a concerted effort to
move your muscles more
throughout the day.
Research by James Leving,
MD, PhD, at the Mayo
Clinic found that obese
people could potentially
burn an extra 350 calories
per day for a total of 1,000
NEAT calories by adding up
small chunks of physical
activity like these:

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

chunk light tuna,

seared tuna, or
green lentils ( cup)

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.

Stand and pace while

talking on the phone.

Park in the farthest parking

space from the door at the
shopping center or at work.

Drink more water; walk to

the restroom more often.

Take the stairs.

Invest in a standup desk.

Early for a doctors

appointment? Walk around
the block.

March in place during TV

commercials.

Use the copier on the third

floor at work.

Replace your desk chair

with an exercise ball.

Do outdoor volunteer work.

Do bodyweight squats
while waiting for the pasta
water to boil.

QB

QUICK BITES / simple recipes

Whats
for Dinner
Tonight?
D

ont feel like chicken

tonight? Maybe thats
because you ate it last
night and three nights
ago, and last weekend, and youre
starting to see those Chick-fil-A
cows in your dreams.
Its 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 dont 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 youll find three
delicious, nutrition-packed recipes
that 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.

ZEROBELLY.COM

15

QB

simple recipes

In the time it takes to order a large pie and pick

it up from Louies Pizza Palace downtown, you can have
this incredible meal on your dinner table.

THE
35-MINUTE
MEAL

STEAK FRITES WITH ARUGULA

CHIMICHURRI AND ASPARAGUS

FRITES

1
1

lb russet or Idaho potatoes

(about 2 large)
Tbsp extra-virgin olive oil
tsp dried thyme
tsp dried rosemary

cup Black Pepper Marinade

(recipe below)
20-oz flank steak, cut into four
5-oz portions
cup Arugula Chimichurri

VEGETABLE

bunch green asparagus,

white part of the stems removed
(about 20 spears)

Arugula Chimichurri

3
2

D Peel the potatoes, cut each in half

lengthwise, and cut each half into

6 wedges. In a large bowl, combine the
potato wedges, olive oil, and herbs.
Toss to evenly coat the potatoes.
D Spread the frites in a single layer on

STEAK

HOW TO MAKE IT
D Preheat the oven to 400 F.

cup packed baby arugula

bunch fresh parsley
cup Zero Belly Sofrito
(recipe at right)
Tbsp red wine vinegar
cloves garlic, minced
tsp kosher salt
tsp freshly ground black pepper

HOW TO MAKE IT
D Place the arugula and parsley in the

bowl of a food processor. Pulse until well

chopped. Add the rest of the ingredients
and pulse until well incorporated but
still chunky.
D Serve immediately, or store in a glass jar

in the fridge for up to 1 week.

a non-stick rimmed baking sheet. Bake

on the middle shelf in the oven until the
edges are crisp and the potatoes are
cooked through, about 30 minutes.
D While the potatoes are cooking, spoon

the marinade on either side of the steaks

and set aside to marinate for at least
10 minutes.
D When the potatoes have about 20

minutes left of cooking time, heat a grill

Black Pepper Marinade

2
2

6
1
3

tbsp whole coriander seeds

tbsp whole black peppercorns
tbsp whole cumin seeds
cloves garlic, peeled
1-inch piece of fresh ginger, peeled
and sliced thin
shallots, peeled and sliced thin
cup extra-virgin olive oil
cup (packed) brown sugar

HOW TO MAKE IT
D Grind the coriander seeds, peppercorns,

and cumin seeds in a spice grinder or

clean cofee grinder until very ne.
D Add remaining ingredients to a bowl

of a small food processor and puree until

smooth. Add the ground spices and
process to incorporate.
D Store in a fridge for up to 1 week.

pan or grill over medium-high heat.

Place the steaks on the hot grill using a
pair of tongs and let sit, undisturbed, until
the steaks get nice grill marks3 to 4
minutes. (If you like steak well done, grill
5 minutes before turning.) Quarter-turn
the steaks on the same side and repeat.
D Flip the steak over and cook for 3 to

4 minutes more. Quarter-turn the steaks

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

the asparagus to the grill pan.

D Pull the steaks of the grill and let rest on

a plate. Flip the asparagus over a few

times until tender.
D Divide the asparagus and frites among

four plates. Serve with one steak topped

with 2 tablespoons of chimichurri.

Zero Belly Sofrito

1

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

cut in half. Take the seeds out and slice

thin. Place the chilis, shallots and ginger
in a food processor and chop until nely
minced.
D Heat the oil in a saucepot on medium

heat 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 of the heat and cool.
D Store in a BPA-free glass jar in the fridge

for up to one week.

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

PER SERVING: 475 calories / 23 g fat / 32 g carb / 34 g protein / 5 g ber

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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

onion, celery, and carrot and cook until soft, 5 minutes.

D Add chicken and vegetable broths, and salt to the pot

and bring to a boil. Reduce heat and simmer 10 minutes.

D Add the chicken, rice, and fresh herbs and simmer for

5 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 SALAD

PRE-COOKED PROTEIN MAKES THIS A SPEEDY SALAD

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

dressing in a large bowl. Mix and divide into four plates.

D If you have time to blanch the snow peas: Bring a medium

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

QUICK BITES / health

Unhappy Meal:
Oops, youre
getting some
on your belly.

Weird Things That Can Happen When...

YOU EAT
FAST FOOD:
You May Become Obese
DIf you switch from a diet of whole
foods to one of fast food, youd register
an enormous uptick in largely empty
calories. Hello, bellyand 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 Youll Also Starve

Nutritionally Speaking
D Your body will begin to lack the
necessary nutrients to function

properly. Your body is temporarily full

with empty foods that dont provide
nourishment, so even though you may
have eaten a lot of calories, you wont
be satisfied for long, says Amy Shapiro,
MS, RD, founder of Real Nutrition NYC.

Youll Boost Your

Cancer Risk
DPhIP is short for 2-Amino-1-methyl6-phenylimidazo(4,5-b)pyridine.
According to the Physicians Committee
for Responsible Medicine, this catchysounding 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 saturated
fat intake may negatively impact brain
function and memory, says Marisa
Moore, MBA, RDN.

Your Bones Could Weaken

DFast 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.

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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.

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 to
increased blood pressure, says James J.
DiNicolantonio, PharmD, cardiovascular
research scientist at Saint Lukes MidAmerica Heart Institute in Kansas City.

fructose, it responds by pumping

out more triglycerides; thats a signal to
your body that its 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 Become

Depressed
DResearchers say a combination of
sugar and fat could actually change ones
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
Alzheimers and depression.

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

source of magnesium, bananas can help

with muscle contraction and relaxation
as well as protein synthesis, which
increases lean muscle mass.

Youll Sleep Better

DThis is due to the tryptophan in
bananas, says Cassie Bjork, RD, of
Healthy Simple Life. Its a precursor for
melatonin, which promotes relaxation
and helps to regulate sleep.

Youll Look Less Bloated

DOne recent study found that women
who ate a banana twice daily as a premeal 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.

Youll Start Burning Fat

DBananas have 12 mg of choline, a fatblasting B vitamin that acts directly on
the genes that cause belly fat storage.

Your BP Lowers
D The low sodium and high potassium
in bananas make it a legendary natural
remedy for high blood pressure.

You Double Your Risk Of

Dying From Heart Disease
DYou probably wont 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 from
added 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.

Youll Store More Belly Fat

DWithin 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

20ZERO BELLY

Youll Feel Happier.

Bananas dont just
look like smiles;
they promote them,
because they contain
vitamin B9, a.k.a. folate,
a nutrient that may
fight depression by
boosting a substrate
that has antidepressant
properties. (In other
words, it helps serotonin, the feel-good
chemical, enter the
brain faster.)

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.

Youll Stop Overeating

DA 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
whod received the equivalent of about
two drinks in the form of an alcohol
infusion ate 30 percent more food than
those whod received a saline solution.

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.

Youll Sleep Better

DA 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 dont help. Once you give up

alcohol, however, youll start feeling

more refreshed and sharp.

Youll Have Better Skin

DAlcohol 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
bodys production of the antidiuretic
hormone that helps the body reabsorb
water. This is bad news all around, but
its noticeably bad for the part of you
that greets the world each dayyour
face. After a few days of abstinence,
youll notice that your skin looks more
hydrated, and conditions like dandruff,
eczema or rosacea may improve.

...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.

Youll Lose Weight

DEven though diet drinks are caloriefree, 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 bodys 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.

Youll Strengthen Your

Immune System
DThe 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
gutand 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 diseasehow our
immune system works and how our body
responds to infection, says Smith.

You Stop Your Bones From

Breaking Down
DThe 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.

ZEROBELLY.COM

21

QB

QUICK BITES / fitness

Flexible Mending
Yoga Poses for Mind-Body Healing and Flat Abs

etting into upward facing

two-foot staf pose, or Dwi
Pada Viparita Dandasana,
is even harder than
pronouncing it. But you dont have to
master advanced yoga torture to enjoy
a good stretch with benets. Practicing
just a few beginner yoga poses twice
a week will strengthen your core,
tone saggy body parts, and help you

HEALTH BENEFITS
OF PRACTICING
YOGA

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

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

Start 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.

watching TV and less exercise, he says.

While any exercise can ease stress,
yogas focus on mindfulness will
empower you to recognize symptoms
and relax both muscles and mind.
Whats 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.

DOWNWARD DOG

WARRIOR 1

Start on all fours. Walk your hands a few inches

forward and spread your ngers wide. Bring your
body into an inverted V, pressing your hips toward
the ceiling. Hold, and then walk your feet forward.

Perform 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.

WARRIOR 2

CHILDS POSE

Move 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
oor, palms down. Gaze over your forward hand.
Hold for 5 breaths and repeat on the other side.

Kneel and bend forward, bringing your

forehead to rest on the mat with your arms
extended. Hold and breathe.

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23

QB

QUICK BITES / health

THE SUGAR
SOLUTION

Is diabetes in your future? Learn your

sugar score and take steps to avoid the
metabolic syndrome menace
BY JEFF CSATARI

24ZERO BELLY

ou cant sugarcoat the diabetes crisis in the United

States: Nearly 29 million American adults have type2 diabetes, which is closely related to obesity. One in
three adults have whats known as prediabetes, the
precursor to the deadly disease, and experts say 90 percent of
those people dont know they have it.
As a health journalist, Ive been aware of prediabetes for over
a decade, but I never thought to be checked myself (after all, Ive
always been active; Im a runner and I lift weights regularly).
So, you could imagine my shock when
I 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 three
months. 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 its one

central condition in a cluster of health

problems (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 isnt processing
sugar properly. Untreated, elevated blood
sugar can cause damage to your heart,
brain, kidneys, eyesight, and muscles.
Diabetes is a leading cause of heart
attacks 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 recommended 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 progressing
to 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 FIBER

Get 20 to 35 grams a day. Most Americans
eat half that amount. Because fiber isnt
broken down by the body, it doesnt 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 CINNAMON

Research 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 AMOUNT

OF WEIGHT
Carrying around extra body weight
stresses 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 MUSCLE

Increasing your muscle mass is one of
the best ways to lower insulin resistance.
A recent study in The Journal of Clinical
Endocrinology & Metabolism found that
prediabetes 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.)

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

1 TAKE FEWER LUMPS

If you are one of the many who add
a little sugar to their tea or cofee,
start adding only half the amount
you normally use. Youll get used to
the slight avor change over time,
and its 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 cofee
without 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 wont
spike your blood sugar as much.
Although some are wary of agave,
its all right to use it as a stepping
stone away from sugareventually,
youll probably want to limit how
much agave you consume as well.
Most grocery stores carry agave, and
tons of cofee shops are starting to
provide it as a sweetener, too.

2 KNOW YOUR FOOD

You 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
its important to be aware of them
before you buy and indulge.
Check labels. Knowledge is power.

26ZERO BELLY

snacks all day long. Instead of going cold

turkey, which can backre, take baby
steps to wean yourself from the sweet
stuf. Here are seven small changes that
can add up to way less sugar in your
diet and in your blood.

SWAP THE STOREBOUGHT TREAT FOR A

HOMEMADE VERSION
If you nd yourself craving sweets
like brownies, cookies, or caketry
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 wont 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
thats much healthier than ice cream.

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.

MIX IN HEALTHY OPTIONS

WITH 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 oatmeal, or strawberries. You get the
(smaller) sugar boost, without
sacricing your snack to lots of sugar.

7 WATCH YOUR SMOOTHIES

Smoothies 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 denitely want to stay away from
those. Try making a smoothie with
low-sugar yogurt or add dates or
honey for sweetness.

QB

QUICK BITES / fitness

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

ummer. A few years back a large research survey called

the National Runners and Walkers Health Study made
national 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 dont like to run? What if you are carrying
around extra weight and the constant pavement pounding would
wreak havoc on your knees?
Then, walk!
A study at Duke University School of
Medicine 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 machines 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 to
log that distance.

Running is more efficient because it

fuels your metabolic fire with more calories 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. Its not as
intimidating as is sounds and it can easily

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

be done with walking workouts. Interval

training is nothing more than alternating
short 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 youre
quickly accelerating and then braking
at every red light. Stop/start driving is
like interval training, and it takes more
energyor in the case of your body
more calories.
Heres 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. Whats
more, only the walkers who changed up
their speeds lost visceral fat and improved
their blood sugar control.

How to avoid one

of the most common
and infuriating
walking injuries

for Special Surgery in

New York, and author
of The Athletes Book of
Home Remedies.
Since plantar fasciitis
can linger, its 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.

D
A WALKING HIIT WORKOUT
FOR BEGINNERS

Give 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 phones 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. Heres a simple plan:

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.

To progress in future weeks, try reducing

the 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-climbing

interval 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. Its actually a safer
movement than running, which adds a
sheering force to the knee, says Coyle.
Your body prefers to move up and down;
its 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 at

a moderate pace, and repeat. To progress,
try taking every other stair step going
up. Its an explosive movement that
generates a lot of leg power.
Stair climbing builds your glutes and
calls into play lots of stabilizer muscles
because youre 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; its a
great way to get effective exercise in a
short time period.
S.K.

29

ZEROBELLY.COM

QB

QUICK BITES / weight loss

I LOST MY
PREGNANCY
POOCH

Jennie
Joshi
AGE: 38
OCCUPATION

sales trainer for

a pharmaceutical
company
HOMETOWN

Morristown, NJ
LOST

26 pounds and
2 inches of her waist
FAVORITE WORKOUTS

Zero Belly Body Weight

Circuit, and Zumba class
FAVORITE SNACK

Kind Bars. They taste

like candy but help
atten your belly.

30ZERO BELLY

as one of the programs 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 like
her husband would enjoy. Unlike a fad diet
that you do once and stop, its a lifestyle thats
easy to make your own, she says.
Joshi also followed the programs suggested
workouts and mixed in some running, spinning, 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

AFTER

176

150

POUNDS

POUNDS

Top photograph by Ikonik

ennie 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 Chicago
study last year found that 75 percent of
moms were heavier than they were prepregnancy 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
werent doing it for her; then she learned
about the Zero Belly Diet and signed up

I couldnt
believe I was
eating huge
spinach salads,
dark chocolate,
and peanut
butter and
finally getting
results.

QB

QUICK BITES / nutrition

16 LEAN-BODY
SUPERFOODS
Dinosaur kale makes
a sweet, tender,
belly-busting salad.

Expand your palate with foods you

probably never thought to eatand reap
a world of health beneits

ould 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 theyre 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

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

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 antibioticresistant strep and MRSA!
How? Dark honey has higher
levels of antioxidants than
light, and manuka seems to
have an extra punch. What
this means for a flat belly:
antioxidants repair tissue
damage and soothe inflammation throughout the
body, which can result in
a leaner you. If you cant
find Manuka, just get some
locally produced pure honey.
Some people claim that
eating local honey has cured
them of annoying allergy
symptoms.

If youve deprived yourself of

soy sauce because you cant
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.

32ZERO BELLY

at Kansas State University

showed. Another study
published in the Journal of
the 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; 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.

called aspalathin. According

to research, the compound
can reduce stress hormones
that 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? 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

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, 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

3 oz extra virgin olive oil

1 cup scallion whites,
minced
1 oz fresh ginger, minced
1 cup kizami wasabi
1 Tbsp rice wine vinegar

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

Heat olive oil in a pan.

Add scallions and ginger.
Sweat for 3-5 minutes
until the scallions are
softened. Add kizami
wasabi and rice vinegar.
Stir and cool immediately.

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 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

THE ZERO BELLY

MENU DECODER
How to spy healthy choices in a
mineield of calorie bombs
ith all the trendy juice bars and yogurt shops,
the vegan restaurants and Asian bistros
popping up in your neighborhood, youd
think it just got a zillion times easier to eat
food that wont bloat your belly. Sorry to disappoint. Despite
their faade as emporiums of green and clean food, there are

gobs of fat, tons of calories, oodles of carbs and piles of white

sugar lurking in the dishes described so creatively on the
blackboards and menus.
But you can decipher those secrets and find the good stuff
among the shady stuff using the this code-breaking cheat sheet
from those hard-working cryptanalysts at Zero Belly HQ.

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:

Fried Shrimp Rolls

SATAY
Lean grilled meat on a
stick slathered in
a spicy peanut sauce.
Seriously satisfying,
low-fat food.

VEGETABLES & TOFU

Sauted Spinach
Szechwan String Beans
Garlic Eggplant

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.

(choice of chicken, beef, tofu, or

vegetables)

Special Brown Rice

(stir fried brown & wild rice with
vegetables, and eggs)

Seafood Fried Rice

(shrimp, scallops, crab)

Almonds
and Olives

Tortilla
Espaola

Seafood
Paella

Along with a glass

of red wine, this is a
traditional start to a
Spanish meal. And its
a good one at that.
All three of these
beloved Spanish
staples help ght of
cardiovascular disease.
Just watch the pits.

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.

If youre hungry and

hankering for this
classic meat and
rice dish, choose the
mariscos (seafood)
version. It includes
clams, mussels, squid,
and shrimp and is
much leaner than the
common version that
includes chorizo and
chicken thighs.

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

One serving consists of 6 pieces

One serving consists of two pieces

Alaska Roll

Alaska King Crab

Amaebil

smoked salmon, cream cheese

& masago

California Roll
(crab stick & cucumber)

Crab Salad Roll

Futomaki
(crab stick, shrimp,
tamago, pickle & cucumber)

Ikura Maki
(salmon roe)

Mexican Roll

sweet shrimp

Blue Fin Tuna

Ebi
boiled shrimp

Escolar
seared fatty white tuna

Hamachi
yellowtail

Hirame
fluke

boiled shrimp & avocado

Hotategai

Negi Hamachi Maki

Ika

yellowtail & scallions

Philadelphia Roll
smoked salmon, cream cheese &
masago

Sake Kawa Maki

scallop
squid

Ikurai
salmon roe

Kanikama
crab stick

smoked salmon skin & cucumber

Saba

Shrimp Tempura Maki

Shake

shrimp tempura, cucumber & crab roe

Spanish mackerel
salmon

Spicy Tekka Maki

Tai

Spider Maki

Tako

spicy tuna roll

soft shell crab roll & masago

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.

The Yogurt Place

Franchises like Red Mango and Yogurtland have created
glowing, neon hubs of fermented dairy happiness where we
can indulge ourselves in harmless yogurt treats that are so
much healthier than ice cream. But are they? While fro-yo is
typically a little lower in fat than regular ice cream, remember
that these joints tempt you with dozens of sweet toppings that
can elevate the calorie load far beyond that of even a double
scoop of Moose Tracks.

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.

Choose Your Sugar

To keep sugar grams low, pick either a
tart (low sugar) yogurt with a candy
topping or a sugary yogurt without any
candy on top.

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

This block of soybean

curd is high in naturally
occurring chemicals
called phytoestrogens,
which can inuence our
hormonal balance and
lead to weight gain.
The denser tempeh is
a better protein source
with 18 grams versus
9 grams for the same
size serving of tofu.

While not technically

a meal replacement,
quinoa is a good nonmeat source of protein.
One cup contains
8 grams. Check the
menu for these dishes:
Quinoa French Lentil
Salad, Quinoa Roasted
Root Vegetable Salad,
and Quinoa Black
Bean Burgers.

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

Boost your metabolism

and burn more fat
with these Zero Belly
smoothies!
BY DAVID ZINCZENKO

Whats So Special About Smoothies?

They are fast, effective, simple to whip up, and delicious, which makes
them ideal for a weight loss program. Consider the proof:
In a 2012 study in Current Nutrition and Food Science, researchers
put a group of obese adults on a regimen in which they replaced
breakfast and dinner with a high-protein smoothie. That was all:
no exercise, no limit on what else they could eat. After 12 weeks, the
subjects lost up to 18.5 pounds and reported significant improvements
in physical functioning, general health, vitality, and mental health.

ZERO BELLY

39

A high-protein diet featuring mealreplacement drinks is more effective than

exercise at helping people lose weight and
keep it off, according to a 2013 metaanalysis of 20 studies in The American
Journal of Clinical Nutrition.
Five percent of your body weight is the
gold standard to prove effectiveness in
a weight-loss plan. But smoothie-based
plans beat that number consistently. In
a study at the University of Kentucky in
2009, patients were asked to drink at least
3 smoothies a day. After 18 weeks, the
subjects lost an average of 16.4 percent of
their body weightup to 44 pounds!
When researchers at Columbia
University crunched the numbers on

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)

273 calories, 7.4 g fat, 27 g carb,

15 g sugar, 26 g protein,
5.5 g fiber

AVOCADO BLUES
You wont feel blue after
drinking this, and you wont
feel hungry, either: A study in
Nutrition Journal found that

40ZERO BELLY

six separate studies following dieters on

either a smoothie-based plan (one or two
smoothies a day) or a reduced-calorie
plan, they found that both sets lost weight,
but those on the smoothie-based plan
experienced significantly greater weight
loss at both the 3-month and 1-year
marks. In a 2015 review of studies on
weight-loss plans, researchers at Johns
Hopkins reported that participants who
used low-calorie meal-replacement drinks
like smoothies lost more weight than other
dieters over the course of 4 to 6 months.
Are you ready to make the magic work
for you? Start mixing up these delicious,
body-transforming shakes. (All recipes
make one serving.)

participants who ate avocado

for lunch reported a 40
percent decreased desire to
eat for hours afterward.

avocado
frozen banana
cup blueberries
scoop chocolate vegan
protein
cup unsweetened
almond milk

282 calories, 12 g fat, 31 g carb,

16 sugar, 15 g protein

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)

254 calories, 7 g fat, 19 g carb,

10 g sugar, 20 g protein, 4 g fiber

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.

cup frozen blueberries

frozen banana
cup rolled oats (cooked)
tsp almonds
cup unsweetened
almond milk
scoop plain plant-based
protein powder

most of what youll find in

the produce section of your
supermarket.
1

cup frozen raspberries

frozen banana
Tbsp walnuts
cup unsweetened
almond milk
water to blend (optional
but recommended here)

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

271 calories, 5.4 g fat, 29 g carb,

11 g sugar, 29 g protein, 5.4 g fiber

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

shake off the weight

polyphenols in any food or
drink break down before
they reach your bloodstream.
But researchers at Purdue
University discovered that
adding lemon juice to the
equation helped preserve the
polyphenols.

1
3

lemon, peeled and

seeded
frozen banana
cup kale
cup unsweetened
almond milk
scoop plain plant-based
protein powder
ice cubes

cucumber
kiwi
cup watercress
cup unsweetened
almond milk
scoop plain plant-based
protein powder

214 calories, 3 g fat, 18 g carb,

8 g sugar, 19 g protein, 4.5 g fiber

NUTTY &
CHOCOLATY

This filling, creamy drink isnt

what you think of when you
imagine a classic green drink:
Its a lot more like a milkshake
than a juice. But it will affect
you in the exact opposite way:
A 2012 study in the American
Journal of Clinical Nutrition
found that consuming
pears (as well as apples and
blueberries) reduced the risk
of diabetes.

271 calories, 6 g fat, 40 g carb,

18 g sugar, 15 g protein, 8 g fiber

1
2
1

frozen banana
squares of dark chocolate
cup unsweetened
almond milk
cup walnuts
ice cubes
scoop chocolate vegan
protein powder

229 calories, 11 g fat, 26 g carb,

10 g sugar, 28 g protein, 7 g fiber

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

Four words that combine to

sound like a jam session at Ben
& Jerrys house. The density
of the banana will have you
convinced youre drinking a
milkshake, while the omega-3s
in the walnuts will keep your
mind sharp and your belly lean.

3
1

254 calories, 7 g fat, 20 g carb,

10 g sugar, 30 g protein, 5 g fiber

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

inflammatory food in natures

arsenal, thanks to its unique
active compound, curcumin.
Its a staple of Indian food, and
blends perfectly with tropical
fruits like pineapple.

1
1
1

cup fresh pineapple,

chunked
frozen banana
Tbsp turmeric
cup unsweetened
almond milk
scoop plant-based plain
protein powder

293 calories, 3 g fat, 43 g carb,

26 g sugar, 27 g protein, 6 g fiber

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

cooked sweet potato,

cooled, with skin of
frozen banana
teaspoon cinnamon
cup unsweetened
almond milk
scoop plant-based plain
protein powder

280 calories, 5 g fat, 34 g carb,

14 g sugar, 28 g protein, 6 g fiber

225 calories, 12 g fat, 14 g carb,

9 g sugar, 25 g protein, 9 g fiber

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.

219 calories, 9 g fat, 20 g carb,

17 g protein, 4 g fiber

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

Know the Skinny Truth

slinky black spaghetti strap

dress will turn a guys head for
sure, but ask any intelligent man
what makes a woman really
sexy and youll hear one word above all: Confidence.
Body confidence and self-acceptance demonstrate
an inner strength that most men find irresistible in
women. Thats why the worlds sexiest females come in
all shapes and sizes, from the ultra-curvy Kardashians
to the lean and limber Taylor Swift to the big, beautiful,
cover-of-Vogue-modeling Adele. When a woman
carries herself with confidence, she has the worldand
menon a string.
In an ideal world, achieving inner confidence
wouldnt have anything to do with ones appearance,
but its human nature to care about how we look to
others. No matter what your body shape, having the
best body for you can help you feel stronger and more
in control. Getting back into the shape that makes you
feel good and improves your health can work wonders
to eliminate the self-criticism that crushes confidence.
You deserve to exude the strength thats within you.
So we polled some of the sexiest women of all shapes
and sizes to learn their personal tips for achieving body
confidence and a powerful sense of self. Heres what
they had to say:

Thank you, Kim Kardashian, for

exposing the skinny truthguys like a
girl with curves! says Maria Menounos,
author of The EveryGirls Guide to Diet
and Fitness. As my husband Kev always
says having curves is what makes us girls.
He fell for me when I was 40 pounds
heavier and often says that he misses
those extra pounds. My former Extra
co-host, Mario Lopez, concurs that girls
with curves catch his eye more often, too.
Im sure there are guys who dig skinny
girls, but for the most part the waif look
is a creation of the medianot real men
and women.

Zero Belly Tip: Most people fall of

diets because they are too strict and
eliminate the foods they love most. In her
book Menounos outlines a plan that avoids
this problem. Its based on a 75/25 idea:
75 percent of the foods you eat should
be healthy and really good for you, she
says. And 25 percent can be splurges.
You have to earn your cupcake!

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

Get Some New Clothes

Zero Belly Tip: I dont deprive,

says Frankel. Add high-volume foods
pureed vegetable soups, dark green
salads, and green vegetablesbut make
them taste good. And Ill have dark
chocolate with nuts or black licorice as
a treatsweets in small quantities.

To get to the gymwhen you already

dont like yourselfis really hard.
So I had to make it fun. I started
wearing cute outfits and putting on a
little bit of makeup. And as vain as it
sounds, it really helped me because
eventually I stopped hating the way
I looked, Kelly Osbourne told our
friends at Shape magazine.

Stop the Shame Game

Heres the secret of all secrets, says
Melissa Milne, author of The Naughty
Diet. You dont feel bad about yourself
when you get fat. You get fat when you
feel bad about yourself. Mindf*ck! Her
book is devoted to conquering food guilt
and shame, backed by the latest science.
In one study, she reports, two groups
of female college students described as
restrictive eatersgirls who were trying
to be goodwere invited to sample
donuts. (Can you imagine how bad that
might make you feel afterwards?) But
one group was given a lesson in self-compassion first. I hope you wont be hard
on yourself, the instructor said. Everyone in the study eats this stuff, so I dont
think theres any reason to feel real bad
about it. Both groups were then asked
to taste-test candies from large bowls.
Most women ate some of the donuts and
candies. But those given the pep talk
ate significantly less in both situations,
while those who werent given the message reported feeling guilty and ended up
emotional eating as a result!

Zero Belly Tip: Repeat after us:

There are no bad foods. And eating a
treat doesnt make me a bad person.
Its not a character aw to enjoy food.

Zero Belly Tip: Dread going to the gym from time

to time like Osbourne? Totally normalwe all have
days like that! But it may seem like less of a drag
getting there if you know youve got a cute new
workout outt to sport on the treadmill. Not sure
where to score the best duds? Try some of our favorite
brands: Under Armour, Carbon 38, Lorna Jane, C9 by
Champion, Bandier, Nike, and lululemon athletica.

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.

Jennifer Aniston doesnt let

living out of a suitcase stop
her from breaking a sweat.
She just thinks ahead so she
can work out on the go.
I take 8-pound weights with
me whenever Im staying in
a hotel, she told InStyle.
Its always good to do arm exercises when youre watching
television or talking on the
phone. I also love to stretch
before I go to bed, and usually
throw in a couple of sit-ups.
While it wont be the hardest
workout youll ever do, its
better than skipping your
sweat sessions altogether just
because youre on the road.

Zero Belly Tip: Keep your

body guessing. Travel and
work that disrupt your normal
exercise routine actually
are good for your progress.
Exercise gurus call it creating
muscle confusion. When
you mix up your workout,

44ZERO BELLY

the way Aniston does on

the road, you ensure your body
stays challenged and doesnt
plateau.

Pack the Protein

When Im trying to drop
a few pounds, I carry around
a shaker cup of chocolate
protein powder, says Bobbi
Brown, founder of Bobbi
Brown Cosmetics and Editor-in-Chief of Yahoo! Health.
If Im ravenous, I add the
water, and it fills me up so I
dont eat something highcalorie instead.

Zero Belly Tip: Having

a little something between
meals can help ward of
blood sugar dips that leave
you feeling like you could eat
an entire cake in one sitting.
Follow Browns lead by
stocking your office, glove box
and kitchen with healthy,
ab-friendly, protein-rich
snackslike vegan protein
powder and nutrition bars.

skinny secrets

Order a Big Mac

Supermodel Heidi Klum is often photographed with fellow
celebs and fashionistas. But
as it turns out, her true BFF is
more interested in deep-frying
than fashion or fame. Thats
right, Klum, aka The Body,
is quite cozy with Ronald
McDonald and is a huge fan
of his burgers and fries. Last
year during Fashion Week, our
friends at Mens Fitness asked
Heidi what type of cheat meal
she most enjoys. And shockingly, she revealed that she had
just chowed down on a Big
Mac and order of fries.
I was starving and running
late so I ordered McDonalds,
the 42-year-old mother of four
said. I love it! The special sauce.
That weird pickle in there. Who
knows [if its really a pickle]
but I love itIm loving it!
she added.
Given her rockin figure,
most would assume that she

doesnt typically indulge in

870-calorie fast-food meals,
but Klum has fessed up to
downing McDonalds plenty
of other times before. Last
year, for example, she posted
an Instagram photo of herself
eating a McDonalds hamburger on an airplane, and
back in 2012 she tweeted a
photo of her post-American
Music Awards Mickey Ds
meal. And if we had to guess,
shes probably eaten plenty of
other burgers without snapping a photo first.

Eat Julia
Robertss
Salad

Zero Belly Tip: Though

Heidi is lovin it, shes also a big
proponent of eating a daily
diet of fresh fruits, vegetables
and lean proteins, which is
likely why she has the caloric
wiggle room to sneak in a
burger and some fries when a
craving strikes. Follow her lead
to stay lean while still enjoying
a fast-food treat.

Change Your Aitude to Gratitude

I dont look at
exercise as a chore.
I look at it as
something I get to
do. I am grateful
that I can move my
body in that way,
says Cameron Diaz
Zero Belly Tip: Before a workout,
consider your health for a moment and
be grateful for your ability to exercise.
This small act may change the energy
of your workout and inspire you to push
yourself harder.

Just because celebs have fit bodies and cash to spare

doesnt mean they all have live-in chefs keeping them on
track. In fact, a lot of stars whip up their own food so they
can maintain control over the ingredients and calories
that go into their mealsand Kathy Kaehler is the woman
that shows them how to swing it. Kaehler, a celebrity
personal trainer and the creator of the healthy meal prep
program Sunday Set-Up, teaches Hollywood icons like Julia
Roberts how to plan and prep a weeks worth of healthy
dishes. Enjoy this protein- and fiber-filled salad with your
favorite entre to start slimming down Julia Roberts-style.

JULIAS SALAD
SALAD INGREDIENTS

DRESSING INGREDIENTS

15 oz can of organic
BPA-free garbanzo beans
(chickpeas)

3 Tbsp sherry vinegar

1 bag of organic baby

spinach, washed and dried
1 cup organic carrots,
julienned

1 Tbsp Dijon mustard

Pinch of sea salt and freshly
ground black pepper

cup olive oil

cup crumbled low-fat

organic feta cheese

cup raw or toasted

walnuts
Freshly ground black
pepper to taste
TO ASSEMBLE

Drain the garbanzo beans in a colander. Then, rinse well

under cold water until foam no longer appears. Drain and
place beans in a serving bowl.
In a small bowl, mix the rst three ingredients for the
dressing. Slowly whisk in the olive oil until emulsied.
Add spinach, carrots and beans to the bowl and toss with
enough dressing to lightly coat the veggies.
Mix in the feta and walnuts, season to taste with ground
black pepper. Serve immediately.

ZEROBELLY.COM

45

Make This Avocado Toast

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

Eat Cool New

Proteins
For a star who first rose to fame on
Gossip Girl, Blake Lively likes to play
it close to the vestshe doesnt expose
every facet of her life; we never have
to use up valuable brain space digesting
her cosmetic treatments or chaotic love
life. In fact, Mrs. Ryan Reynolds seems
to have it all: great career, dashing
movie-star husband and a new baby.
And that body! Shes rocking a tight black
dress without an ounce of post-baby
chub in sight. How has Lively managed
to get into such terrific shape after
becoming a mom? A source close to her
revealed that the stunning starlet has
been cooking lean proteins like turkey,
chicken and venison to shed the baby
weight. A few months ago, Blake posted
a photo of a homemade rotisserie chicken
and a vegetable medley on Instagram
with the caption Dinner last night!

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

Oatmeal is comfort food

for me, says Victoria Viola,
NYC-based, personal trainer.
I live life on the go, so packing a container of oatmeal
to throw in the microwave is
just so easy. Its quick, high in
fiber and can be accompanied
with so many things like nuts,
chia, flax or fruit. One of my
favorite additions is protein
powder. I mix it with my oats
to make proatmeal.

Zero Belly Tip: Oatmeal

is just one resistant starch, a
form that makes your body
work harder to digest your
food, and, burn more calories.
You can change the starch
in pasta to be more resistant
simply by popping it in the
fridge.

skinny secrets

SIX-PACK SECRETS FROM THE

WORLDS FITTEST MEN
[during a bench press], theres
that little point, that breaking
point. You either get really
pissed of at that weight, or
you just ask for help from your
partner. Its that exact point
and every guy reading this
will recognize itthats when
Wolverine gets not just pissed
of, but insanely pissed of.
I try to get to that point every
day in my workout. And then
push through it.

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

How do I stay motivated and

push myself to stay in
tip-top shape? I rst write
down my goals. I set a date
for when I want to accomplish
them and then work my
way back as to how I will
accomplish them. Now that
I have a written plan, I
execute.

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.

Slow Your Game

DEREK JETER
One thing that messes
people up is that the bigger
the situation youre in, the
more everything speeds
up. What I try to do is slow
it down: Realize youve been
successful in this situation

before. Be calm. The more

pressure you take of yourself,
the easier it is to perform.

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.

Eat Some Honey

NOVAK DJOKOVIC,
ve-time International Tennis
Federation mens champion
I eat two spoonfuls of honey.
Every day. I try to get manuka
honey, which comes from
New Zealand. It is a dark honey
made by bees that feed on
the manuka tree (or tea tree),
and has been shown to have
even greater antibacterial
properties than regular honey.

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

Make a Healthy Go-To Indulgence

Kristin Cavallari is a super-clean eaterno shocker
there. Just one look at her crazy-fit post-baby bod
and its evident shes doing something right! However,
theres one thing thats even more impressive than
the 28-year-olds toned, slim physique: her skills in
the kitchen. Thanks to her innovative approach to
cooking and baking, her two sons and hubby, Chicago
Bears quarterback Jay Cutler, chow down on Kristins
healthy dishes without complaint. They eat whatever
Im eating, says The Hills alum. Jay has come a long
way since meeting me, and the boys have always eaten
healthy and they dont know the difference, so they
dont complain. Most moms would probably agree
that this gives Cavallari some serious bragging rights!

PEANUT BUTTER
COCONUT OAT BALLS
INGREDIENTS

HOW TO MAKE IT

1 cup rolled oats

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

Zero Belly Tip: Healthy treats can crush sweet

cravings. Try our own Peanut Butter Coconut Oat Ball
recipeinspired by an Instagram of one of Kristins
go-to healthy indulgences.

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.

Zero Belly Tip: People

exercise for an average of 34
minutes longer with a friend
than they do when they hit
the gym solo, according to the
American College of Sports
Medicine. And the longer you
sweat, the more quickly youll
reach your goals! Next time a
friend asks you to grab drinks
after work, suggest taking a
hike or checking out a new
fitness class instead.

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.

Drink More Water

DITCH
THE BOOZE
&
SUGAR
When weight
loss is the goal,
I recommend
avoiding
alcohol, rened
carbs and
added sugars
and drinking
plenty of water
throughout the
day. David
Kirsch, tness
and wellness
expert who has
worked with
celebrities like
Heidi Klum,
Liv Tyler and
Kate Upton.

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

HOW FEELINGS AFFECT

YOUR FAT CELLS
times even when youre happy, emotion-driven hormones can act
directly on our fat cells, causing us to gain weight. Being more in
touch with your feelings can help you get in touch with your abs.
Heres how to respond to five key fat feelings:

Your belly doesnt exist in a vacuum. It is influenced by a complex

series of hormones that course through your brain and body constantly. And those hormones are driven by emotions.
When you lack confidence, when you feel lonely, and some

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

Food. Sex. Adventure.

Validation. If you feel
like you, or someone
else, is depriving you
of something, then
you are more likely
to overeat. And if its
food youre trying
to resist, youll also
experience more
cravings for whatever
it is you arent getting,
according to a study
in the International
Journal of Eating
Disorders. Our brains
actually become wired
to view forbidden
foods as rewards,
setting us up for
cravings that are hard
to satisfy.

When stress hits,

the rst thing your
body does is to up
its production of
adrenaline. Adrenaline
causes fat cells all
over your body to
squirt their stores of
fatty acids into your
bloodstream, where
they can be used as
energy. Meanwhile,
a second hormone
called cortisol grabs
all those unused
fatty acids from your
bloodstream and
stores them in your
belly region.

When youre bored,

you actually lose your
ability to make smart
food choices; you
become an emotional
eater, according to
a new study in the
Journal of Health
Psychology.

A recent study in the

journal Eating and
Weight Disorders
placed anxiety as
one of the most
important factors
signicantly
associated with weight
gain. In fact, twothirds of people with
eating disorders also
sufer from anxiety,
and the anxiety usually
existed rst.

A new study in the

journal Hormones and
Behavior found
that those who feel
lonely experience
greater circulating
levels of the appetitestimulating hormone
ghrelin after they eat,
causing them to feel
hungrier sooner.
Break the Mood:
Get of the computer.
High Internet use
exacerbates feelings
of loneliness. Then go
nd people who share
your interests, whether
it be hiking, knitting,
biking, reading,
shopping, even eating.

Break the Mood:

Build in a cheat meal
at least once a week
in which you can
indulge guilt-free.
Doing this will help
you avoid viewing
certain foods as
of-limits, which will
help you crave
them less.

Break the Mood:

Laughter is the best
stress reliever. It
lowers your heart rate,
improves your mood,
makes you friendlier,
and decreases anxiety.
So go to YouTube
and plug in one of
these search terms:
A Bad Lip Reading of
The NFL Dogs Just
Dont Want to Bathe,
or the ever-popular
Grandmas Smoking
Weed for the First
Time.

Break the Mood:

You feel bored
when you are
dissatised, restless
and unchallenged,
according to a
study in Frontiers in
Psychology. The best
way to beat boredom
is to nd something to
do that is purposeful
and challenging.
Instead of trying to
entertain yourself,
look for opportunities
to help others.

Break the Mood:

Two of the most
proven cures for
anxiety are exercise
and spending time
in nature. Combine
both with an outdoor
run or bike ride
and race away from
the anxiety monster.

ZEROBELLY.COM

49

SLIMMER
SANDWICHES
10

Tuck a napkin under your chin and dig into

these leaner, two-isted favorites

ylvester Stallone used to eat Brussels

sprout sandwiches as a kid, which proves
that you can stuf just about anything
between two slices of bread and call it
a sandwich. But creativity or make-do alone
wont cut the mustard for a sandwich worthy of
your tastebuds. A well-made Dagwood is a wellthought-out combo of proteins and produce,
avors and textures, that come together quickly
in a highly satisfying handheld package. Made
right, with liberal stuffings, a sandwich is a real
meal deal, as appropriate for dinner as it is for
lunch. On the following pages, youll nd 10
of our favorite sandwiches made leaner than
regular. The only unfortunate thing about eating
a truly inspired sandwich like these is that three
or four days later youre hungry again.

Grilled Cheese with

Sauted Mushrooms
This recipe calls in piles of mushrooms and caramelized
onions to create a sandwich simple enough to be a quick
meal for one, and sophisticated enough to be
a cozy dinner for two.
WHAT YOULL NEED:

8
2
1

Tbsp olive oil

cups cremini
mushrooms, sliced
salt and ground black
pepper to taste
slices rye bread
cups shredded Swiss
cheese
cup caramelized onions
Tbsp fresh thyme
leaves (optional)
Tbsp softened butter

WHAT YOULL DO:

D Heat the olive oil in a skillet

over medium heat. Add

the mushrooms and cook
for about 6 minutes,
until caramelized. Season
with salt and pepper.

D Lay four slices of the

bread on a cutting board.

Dividing half of the
cheese equally among
the sandwiches, top the
bread with it, then with a
quarter each of the onions
and mushrooms.
Add the thyme (if using)
and the remaining cheese.
Top with the remaining
slices of rye. Spread the
softened butter on both
sides of the sandwiches.
D Heat a large cast-iron

or nonstick skillet over

medium-low heat. Add the
sandwiches, working in
batches if you must,
and cook for 5 to 6 minutes
per side until fully toasted
and golden brown.

MAKES 4 SERVINGS | Per serving: 340 calories /

12 g fat (6 g sat.) / 36g carb / 22g protein / 4 g fiber

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

WHAT YOULL DO:

D Mix the shrimp, celery,

onion, chives, mayo, lemon

juice, hot sauce, and salt
together in a bowl, stirring
carefully to mix.
D Heat a cast-iron skillet or

saut pan over medium

heat. Add the hot dog buns
and toast the outsides until
they are nicely browned.
D Divide the shrimp mixture

among the rolls. Garnish

with more minced chives,
if using.

MAKES 4 SERVINGS | Per serving: 300 calories /

9 g fat (1.5 g sat.) / 24 g carb / 27 g protein / 2 g fiber

51

ZEROBELLY.COM

Tangy Turkey Sandwich

with Guacamole and Bacon
This baby puts ho-hum sliced turkey sandwiches to
shame. Use leftover turkey from a roasted turkey dinner
and jazz it up with even more protein and heart-healthy
monounsaturated fats from the guacamole, which
substitutes nicely for the standard mayo.
WHAT YOULL NEED:

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

WHAT YOULL DO:

D Preheat a broiler.

Carefully slice the

baguette in half
horizontally and place

on a large baking sheet.

Layer the turkey and
cheese on the bottom
half of the bread.
D Place the sheet in the

oven 6 inches below the

broiler. Broil for 2 to 3
minutes until the cheese
has just melted and both
halves of the bread are
hot but not too brown.
D Remove from the oven

and layer the tomato,

onion, jalapenos, and
bacon on top of the
turkey. Spread the top
half of the baguette
with the guacamole.
Slice the baguette into
4 individual sandwiches
and serve.

MAKES 4 SERVINGS | Per serving: 430 calories / 13 g fat

(4 g sat.) / 34 g carb / 25.3 g protein / 2 g fiber

Smoked Salmon Sandwich

This is a New York classic, minus the bagel. All the great
flavors that make this such a satisfying breakfast are still
herethe richness of smoked salmon, the bite of onion
and capers, the sweetness of tomatobut by ditching the
oversized bagel in favor of whole wheat toast, you save
about 200 calories and trade a ton of refined carbs for
a boost of fiber. The end result is a sandwich you can feel
good about eating every day of the week.
WHAT YOULL NEED:

2
1

slices of whole wheat or

9-grain bread, toasted
cup whipped cream
cheese
Tbsp capers, rinsed and
chopped
red onion, thinly sliced
cups mixed baby greens
large tomato, sliced
salt and ground black
pepper to taste
oz smoked salmon

WHAT YOULL DO:

D Spread 1 tablespoon of the

cream cheese on each of

four slices of toast. Top each
with capers, onion, greens,
and a slice or two of tomato.
Lightly salt the tomato,
then add as much pepper
as youd like (this sandwich
cries out for a lot of it). Finish
by draping a few slices of
smoked salmon over the
tomatoes and topping each
with one of the remaining
slices of toasted bread.

MAKES 4 SERVINGS | Per serving / 280 calories /

10 g fat (3g sat.) / 26 g carb / 18 g protein; 5g fiber

52ZERO BELLY

10 slimmer sandwiches

Grilled Vegetable Wrap

Wraps from delis and cafes are among the
worst options out there. Slash calories and cost
by building your own.
WHAT YOULL NEED:

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

WHAT YOULL DO:

D Roast the vegetables in

the oil in a 450F oven

for 10 to 12 minutes. Slice
the mushroom caps and
pepper into thin strips.
D Add the mayonnaise,

vinegar and garlic to

a small bowl and stir
to combine. Heat the
tortillas on the grill or
wrap them together in
damp paper towels and
heat in the microwave
for 30 seconds. Spread
the mayo down the
middle of each tortilla,
then top with the greens
and cheese.
D Divide the grilled

vegetables among the

tortillas, salt and pepper,
then roll up tightly and
slice each wrap in half.

MAKES 4 SERVINGS | Per serving: 240 calories / 13 g fat

(3.5 g sat.) / 30.5 g carb / 8.5 g protein / 4.5 g fiber

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

Tbsp olive oil

red bell pepper, sliced
yellow bell pepper, sliced
yellow onion, sliced
salt and ground pepper
to taste
Tbsp red wine vinegar
links uncooked chicken or
turkey sausage
hot dog buns (preferably
potato buns)
slices provolone
spicy mustard to taste

WHAT YOULL DO:

D Preheat a grill or grill pan.
D Heat the oil in a large skillet.

Add the red and yellow

peppers and onions and
cook, stirring occasionally, for
about 10 minutes, until lightly
blistered and soft.
D Remove from the heat, season

with salt and pepper, and add

the vinegar. Reserve.
D Grill the sausage until lightly

charred and cooked all the

way through, about 12 minutes.
Heat the rolls on the grill until
warm and toasted, if you like.
D Lay a slice of cheese in each

roll, drizzle with mustard, then

top with a sausage. Divide the
peppers and onions among
the four sandwiches.
MAKES 4 SERVINGS | Per serving: 370 calories / 20 g fat (9g sat.) /
23.5 g carb / 27.5 g protein / 5 g fiber

Tip

For even better nutrition, look for

wraps made from whole grains like spelt
and teff, or choose yellow corn tortillas,
which are packed with antioxidants.

53

ZEROBELLY.COM

Italian Panini with

Provolone, Peppers,
and Arugula
Typically, Italian hoagiestowering
creations of fatty meat, cheese, and oil
pack about 1,000 calories apiece, but our
version takes the same classic flavors and
turns them into crispy melted paninis.
We promise you wont miss the bulky bread,
the mound of meats, or the calories.
WHAT YOULL NEED:

8
4

4
8
8
1

slices sourdough bread

slices provolone
red onion, very thinly sliced
cup jarred roasted red peppers
cups arugula
slices reduced-fat spicy salami
oz sliced ham
Tbsp olive oil

WHAT YOULL DO:

D Lay four slices of the bread on a cutting

board. Cover each with a provolone

slice, then top with onion, peppers, and
arugula. Layer the salami and ham over
the arugula and top with the remaining
four slices of bread.
D Heat tablespoon of the oil in a grill pan or

large cast-iron skillet over medium-low heat.

Zero Belly Beef Burger

Weve taken this all-American cookout classic and made it leaner without
losing its substance and soul. The trick is using extra-lean ground beef and
our flavorful black pepper marinade.
WHAT YOULL NEED:

1
3
1
4
1
8
2
2

lb extra-lean ground beef

(at least 90%)
Tbsp Black Pepper Marinade
(see recipe)
tsp kosher salt
gluten-free English muins
or burger buns, toasted
beefsteak tomato cut into
-inch slices
leaves Bib lettuce
Tbsp ketchup
Tbsp Dijon mustard

WHAT YOULL DO:

D In a large bowl, mix the ground beef,

marinade, and salt and let sit for

10 minutes.

D Form the beef mixture into 4

patties and grill for 2 to 3 minutes

on each side. The center should be
pink and juicy.
D Spread each toasted bun top

with 1 teaspoons ketchup and

1 teaspoons mustard. Place a
burger on each toasted bun bottom
and top with slices of red tomato,
2 lettuce leaves, and a bun top.

Black Pepper Marinade:

D Grind 2 Tbsp coriander seeds,

2 Tbsp peppercorns, and Tbsp

cumin seeds finely in a spice
grinder. Place spices in the bowl
of a small food processor and add
6 cloves garlic, peeled, 2 peeled
shallots, cup olive oil, and cup
(packed) brown sugar. Process.

D Heat an outdoor grill or a grill pan

over medium-high heat.

MAKES 4 SERVINGS | Per serving: 343 calories / 9 g fat / 41 g carb /
25 g protein / 2 g fiber

54ZERO BELLY

D Add the sandwiches, being careful

not to crowd, and weigh them down with

something (if cooking individually, a teakettle partly filled with water works nicely;
if cooking together, a few cans in a large
pasta pot will do the trick). Cook for 3 to
4 minutes, until the bottoms have toasted
nicely and the cheese has begun to melt.
D Remove the weight, flip, reapply the

weight, and cook for another 3 to 4 minutes.

Cut the sandwiches on the diagonal and
serve with baby carrots and hummus.
MAKES 4 SERVINGS |
Per serving: 360 calories / 16 g fat (6 g sat.) /
13 g carb / 39 g protein / 3 g fiber

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

WHAT YOULL DO:

D Preheat a grill or grill pan

Chicken Fajita Burrito

Burritos have gone off the deep end. The combination
of rice, sour cream, cheese, and guacamole lifts calorie
and sodium counts into the thousands. This burrito
is American in spirithearty and generously filled,
but without the excess found at Chipotle, Baja Fresh,
and the countrys other burrito barons.
WHAT YOULL NEED:

1
1
1

4
1
2

Tbsp canola oil

large onion, sliced
red bell pepper, sliced
poblano or green bell
pepper, sliced
salt and ground black
pepper to taste
can (14-16 oz) black
beans, drained and
rinsed
tsp cumin
juice of 1 lime
hot sauce
(10) whole wheat
tortillas
cup low-fat shredded
jack cheese
cups shredded
chicken (about
store-bought
rotisserie chicken)
salsa (salsa verde is
especially good here)

over medium heat. Divide

the chocolate spread among
4 slices of the bread, pave
completely with the banana
slices, and top with the
remaining pieces of bread.

Brush both sides with a

light coating of melted
butter (which will help the
sandwiches brown and
crisp easily).
D Place the sandwiches on

the grill and top with a light

objecta clean pot or pan
works greatthat applies just
enough pressure to weigh
down the sandwiches and
help them crisp. Grill for 3 to 4
minutes, until the bottoms are
nicely toasted; flip and repeat.
Cut the sandwiches in half
on the diagonal and serve.

MAKES 4 SERVINGS | Per serving: 340 calories /

13 g fat (5 g sat.) / 20 g carb / 4.75 g protein / 6 g fiber

WHAT YOULL DO:

D Heat the oil in a large

skillet over high heat.

Add the onion and red
and poblano peppers
and cook until browned,
about 7 to 8 minutes.
Season with salt and
black pepper.
D Combine the beans with

the cumin in a saucepan

and warm. Add lime and a
few shakes of hot sauce.
D Preheat a griddle,

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

time, sprinkle on cheese,

then top with beans,
onion-pepper mixture,
chicken and salsa.
D Roll into a tight package.

Place the burritos directly

on the skillet, cooking for
a minute on each side
until lightly toasted.
MAKES 4 SERVINGS | Per serving: 340 calories /
12 g fat (6 g sat.) / 36g carb / 22g protein / 4 g fiber

ZEROBELLY.COM

55

72
56ZERO BELLY

WAYS
TO BE

ost people dont get serious about

their health until their doctor
hands them a script for diabetes
medication instead of the lollipop.
Then they become Deepak Chopra overnight.
If you consider all the things you can do
every day to try to stay healthythe cyclelates
class, the wheatgrass, the meditation, CrossFit
and brain gamestaking care of your body
can start to feel like a second job. And youre

already working overtime at your first one.

Well, research suggests that good health doesnt
require hours of effort. In fact, you can gain
a whole lot of good health simply through the
accumulation of many tiny positive lifestyle
boosters, most of which take 60 seconds or less.
Choose a few of these healthy habits to master
every couple of days and youll have plenty
of time for Netflix, Facebook, and shopping on
Farfetchyou know, the important stuff.

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

DRY-BRUSH YOUR TEETH

HYDRATE YOUR HEAD

When you irst get out of bed and every two
hours after, drink an 8-ounce glass of water
until youve downed at least eight. Your brain
is 80 percent water, says brain disorder expert
Daniel Amen, MD, author of Change Your Brain,
Change Your Life. Your neurons cant function
properly if your brain is not hydrated.

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.

SNEAK YOUR OWN POPCORN INTO THE MOVIES

Popcorn at the local multiplex is typically drenched in oil, sodium and
unpronounceable preservatives. (It also costs more than your rst car did.)
For the sake of your nutritional health, sneak a small bag of homemade
popcorn in your jacket pocket. (We wont tattle on you.) Add a sprinkle of
Old Bay seasoning, or thyme, rosemary or oregano for avor.

ZEROBELLY.COM

57

56

MAKE BREAST EXAMS MORE COMFORTABLE

If youre premenopausal, get your mammogram during the rst

two weeks of your cycle (the week of and after your period) to
avoid hormonal shifts that can make breasts more sensitive, says
Barbara Jaeger, MD, director of mammography at American
Radiology Services in Baltimore. Also, lay of cafeine for a week
before the testit increases tenderness, too. Skip deodorant and
perfume on test day; these can interfere with the reading.

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

A few seconds before swallowing badtasting liquid medicine, suck on an ice

cube. Itll numb your tastebuds and make
the medicine taste less nasty.

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.

Headache? Have a piece of apple pie.

In a study at the Smell & Taste Research
Foundation, when subjects in the midst of
a migraine sniffed test tubes containing
a green apple smell, pain eased more than
when they sniffed scentless tubes.

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

Germs thrive under

your ngernails.
Regular hand washing
wont do the job. Get
in the habit of digging
your claws into the
bar of soap every time
you wash your hands.

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.

Number of years earlier

you are likely to sufer
your rst heart attack
if your body mass
index is between 25
and 30, indicating you
are overweight. The
risk jumps to 6.8 years
earlier for those who are
obese (a BMI over 30).

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

END HEADACHES QUICKER

P minute clinic:

CHECK YOUR PEE

19

Drinking cafeinated tea or

cofee after taking ibuprofen
relieves headaches faster than
taking ibuprofen alone. In a study
71 percent of 400 headache
suferers who took ibuprofen and
the cafeine equivalent of two
cofees reported full relief.

A study in the journal Diabetes suggests that simply

turning on the AC may subtly transform a persons
stores of brown fatgood fat, stimulated by cold
temperatures, that serves to keep us warm by burning
through bad fat stores. Participants spent a few
weeks sleeping in bedrooms of varying temperatures:
75 degrees, a cool 66 degrees, and a balmy 81 degrees.
After four weeks of sleeping at 66 degrees, the men
had almost doubled their volumes of brown fat.

Most Americans walk

around dehydrated,
which afects your
energy level, tness,
and good digestion.
You should drink
enough water that
your urine looks
like pale lemonade,
says registered
dietitian and nutrition
consultant to the
Cincinnati Bengals,
Chris Mohr, PhD.

Average face time with a

doctor only lasts 5 minutes.
Get the most from your visit
by sharing concerns within
the irst minute. Research
shows that patients who bring
up issues at the start are more
likely to be satisied with the
visit and to adhere to their
MDs recommendations.

22
P minute clinic:

CHECK YOUR TESTICLES

MAKE YOUR FEET STINK TO KILL FUNGUS

Garlic is one of the most efective natural treatments for fungal
infections under the toenail bed, says ethnobotanist James A. Duke,
PhD. First apply a warm moist compress to open pores of the skin. Then
mash a garlic clove and place it in the center of a piece of cotton gauze.
Cover with another square of gauze and hold it in place with tape.

SPEED PAIN RELIEF KILL A CANKER

EASE STINGS WITH
Get it 60 percent
WITH A CUPPA TEA MEAT TENDERIZER
faster by swallowing
ibuprofen in the form
of liquid-gel capsules
instead of tablets. The
dissolved ibuprofen will
reach your bloodstream
much more quickly than
it would in solid form.

SAY HELLO,

THEN START COMPLAINING

20TURN DOWN THE THERMOSTAT

18

21

Hold a wet tea bag

on a canker sore;
the tannins in the tea
act as an astringent.

Hornet sting? Reduce

swelling with ice. Then
rub on a paste of meat
tenderizer or crushed
aspirin to break down
the venom. Later, apply
baking soda and water
to ease the itching.

Gentlemen: once a month during a

warm shower, soap up and gently roll
each testicle between your ngers for
a minute. Compress it gently. It should
feel like a hard boiled egg, smooth and
oval-shaped. Feel around for lumps.
Dont freak if you notice a coiled mass
that feels like spaghetti strands behind
each testicle; thats the epididymis,
tubes that carry sperm. If you detect
anything odd, see your doctor.

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

SOFTEN YOUR SKIN

One of the best thigh-toning exercises is the body weight squat,

but most people do it wrong. The key to getting better results
is pushing your butt back as you bend your legs. To teach yourself
proper form, try these two tricks: 1. As you begin to bend your
knees, exaggerate pushing your glutes back as if you were
pushing a door closed behind you with your butt. 2. Stand in
front of a chair or bench as you squat. Lower yourself as if you are
sitting down. As soon as your butt touches the seat, DONT rest
your weight on the seat, but push up with your legs.

Toss a handful of axseed

into the blender the next
time you make a smoothie.
The oil from this grain
will help keep your skin
smooth, moist, and glowing.
You can buy this omega-3
rich seed at super-markets
or health-food stores.

27

START YOUR DAY WITH PUSHUPS

Morning exercise sets your body thermostat (your calorie furnace)
to run hotter for the rest of the day, says Jordan D. Metzl, MD, a
sports medicine specialist at the Hospital for Special Surgery, in NYC.
Most forms of exercise will have this effect, but few moves do it
better than the pushup, which hits nearly every major muscle
between your waist and neck. The more muscles you work, the more
muscle you build and the greater the metabolic boost.

28
33
THRU

60ZERO BELLY

Peppermint can boost

exercise performance.
Researchers say the
scent of mint alters your
perception of exertion,
which can make
workouts seem less
strenuous so you dont
mind exercising longer.

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.

MOP UP YOUR PIZZA

Before you take a bite of
that slice, take a napkin and
sop up some of that oil from
the cheese topping. Youll
save yourself roughly 40
calories per sliceand avoid
oil stains on your blouse.

PUMP UP ACHY KNEES

If you sit around in chairs all day, your knee joints
arent being lubricated. That can lead to pain.
Try the quad pump, a 10-second exercise that
causes your cartilage to secrete uid, bathing
the knee joint in nutrients. Sit in a chair and
extend your legs straight out so that your heels
rest on the oor. Now tighten your thigh muscles
above your knees. Hold the contraction for
2 seconds then release. Repeat ve times.

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

END YOUR WORKOUT

WITH PB&J

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.

SIGN YOUR NAME

When starting a diet
or workout program,
create a simple contract
that says you promise
to give it your all. Sign
and date the document
and post it where youll
see it every day. It
creates accountability.

IMPROVE YOUR BALANCE

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.

PUT FAT ON YOUR FACE

Olive and other oils are
amazing anti-agers, says
Michele Promaulayko, editorin-chief of Yahoo Health.
Argan oil is fantastic for
your face; it totally gives you
the glow, she says. Also try
virgin coconut oil as an allbody moisturizer.

STRETCH TO LOOK TALLER,

SLIMMER, YOUNGER
After scratching your butt when you
roll out of bed, stretch like a cat to get the
blood pumping, ex muscles, and improve
your posture. Kneel on the oor on all fours
and curl your back up like a Halloween
cat. Then bend in the opposite direction,
lowering your belly toward the oor
(yogas cow pose).

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

After a glass of red wine,

chew on celery, cauliflower
and other vegetables
from the crudit platter.
The crunchy raw produce
will scrub away red wine
stains for brighter and
whiter-looking teeth.

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

Cant fall asleep? Put on some socks before slipping

into bed and you may nod of in half the time it
normally takes. Swiss researchers found that people
fell asleep quickest when their hands and feet were
warmest. Warm extremities cause blood vessels to
enlarge, allowing heat to escape, which lowers core
temperature faster, initiating sleepiness.

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.

GO TO BED WITH KIWIS

43

SLIP ON SOCKS FOR BETTER SLEEP

CHECK YOUR BAGS

42

Its a quick way to make sure

youre consuming the essential
vitamins and minerals you may
not be getting from food. Make
sure your supplement delivers
400 IU of vitamin D. An
Archives of Internal Medicine
report suggests that amount
of vitamin D a day reduces risk
of early death by 7 percent.

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

PRACTICE WRIST MANAGEMENT

To reduce the numbness and pain of carpal tunnel syndrome,

do a 60-second stretch every hour, especially when typing:
Hold an arm straight in front of you, parallel with the oor
and palm down. With your other hand, grab the ngers of
your outstretched arm and gently pull down until you feel the
stretch. Hold for 20 and release. Do the same pulling up.
Switch hands and repeat. Improving wrist exibility will keep
the median nerve from becoming cramped.

53

ADD CLASS TO
JARRED PASTA SAUCE

Chop two handfuls of fresh

spinach and add to any
tomato-based pasta sauce for
a boost of iber, folate, niacin,
vitamin E, and calcium.

PICK THE PERFECT PEPPER

Choose red bell peppers for their high levels of
antioxidant vitamins A and C, which help protect cells
from free radicals, advises James O. Hill, PhD, director
of the Center for Human Nutrition at the University of
Colorado. One cup of chopped red peppers contains
three times the minimum amount of vitamin C and
nearly 100 percent of the vitamin A recommended
for a 2,000-calorie-a-day diet. Green and yellow
peppers fall short in vitamin A. Raising blood
plasma levels of vitamin C can lead to a lower risk of
developing diabetes, according to a study in
the Archives of Internal Medicine.

ORDER A BETTER PIZZA

Take a minute to review the following list before ordering
a pizza pie. Skip these meaty options and youll save that
many calories per slice.
Pepperoni

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

Top with spinach, green peppers, mushrooms or onions

and youll add fewer than 5 calories per slice while
boosting nutrients and ber content.

WAKE UP TO
FEWER WRINKLES

HYDRATE WITH
FERNS

MAKE A 60-SECOND
SUPER SALAD

Eight hours with your

face pressed against
a pillow can wrinkle
your skin and cause
permanent creases over
time. The x: Sleep on
your back.

Beat winter itch by

keeping houseplants,
preferably ferns, in the
driest rooms in your
home or office. When
plants transpire, they
add moisture to the air,
keeping skin hydrated.

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

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56
BREW GINGER TEA FOR
IMMUNE SYSTEM STRENGTH

DONT FORGET YOUR LUNCH

Ginger and tea made from ginger

have been touted for their medicinal
properties for thousands of years.
Ginger tea has long been used for
soothing nausea, but new studies
suggest it can also reduce muscle
inammation and strengthen the
immune system to ward of colds and
other infections. Begin your day
by steeping fresh ginger in hot water
or use a ginger tea bag.

Thinking about what you ate for lunch could

keep you from binging on afternoon snacks. In a
study, subjects were told they were taste-testing
three diferent types of salted popcorn. They
were encouraged to eat as much as they wanted.
Interestingly, those who were rst asked to recall
exactly what they had eaten for lunch consumed
30 percent less popcorn than those who didnt
review their lunch menu beforehand. The
researchers say that taking a few seconds to
remember what you had during a recent meal might
enhance awareness of how satiating the food was,
which then might reduce future noshing.

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

EAT COTTAGE CHEESE BEFORE BED

Eat a power breakfast of steel-cut oats topped with

chopped walnuts, raisins, and axseeds and lowfat milk. The long burning carbs and protein will fuel
your body and brain for hours. Wash it down with
orange juice. A University of Alabama study found
that getting 400 mg of vitamin C per day signicantly
reduces secretion of energy-draining stress hormones.

Avoiding food before bedtime can actually be bad

for your weight loss goals. First, going to bed hungry
can make falling asleep difficult. Second, people who
wake up starving tend to pig out on a big pancake
breakfast. Have a little cottage cheese before going
to bed. Not only is it rich in casein protein, it also
contains the amino acid tryptophan.

61
67
THRU

64ZERO BELLY

60

BAG MORE FROM TEA

PUT A FORK IN IT

Squeeze a lemon wedge

into your iced or hot tea. The
acidity can boost antioxidant
concentrations in green tea
by 20 percent, according to
a study in the journal Food
Chemistry. Researchers
believe the same trick works
with all kinds of tea.

Eat slower and youll

likely eat less because
youll give your belly
time to signal your brain
that you are full. Do it
by holding your fork
in your non-dominant
hand. Bring plenty of
napkins.

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

UPGRADE YOUR WORKDAY

Boost blood circulation and reduce
fatigue with a 60-second stretch
routine once every hour:
Rag Doll. Sit on the edge of
your chair and slump your upper
body forward over your legs so
your chest rests on your knees.
Wrap your arms under your knees
and press your back toward the
ceiling. Hold for 20 seconds.
Seated Twist. Sit tall in a chair
with feet at on the oor. Reach
across your body with your right
arm and place your hand on your
left upper arm. Reach across your
chest with your left arm; then
immediately twist to the right
and grab the edge or back of the
chair with your left ngers. Bring
your chin over your right shoulder
as you turn. Hold for 10 seconds.
Repeat on the other side.
Hunch Buster. Sit on a chair with
your pelvis tilted slightly forward.
Lift your chest and squeeze your
shoulder blades together and
away from your ears. Extend your
arms at 45-degree angles and
reach slightly behind you, palms
forward. Hold for 20 seconds.

COMMUNE WITH FLOWERS, CHILD

WAIT 60 SECONDS

Looking at a vase of fresh daisies, tulips, roses

or other cut owers while eating your morning
oatmeal may improve your mood. New research
from Harvard University shows that even people
who say theyre not morning people report
feeling happier and more energetic after looking
at owers rst thing in the a.m.

Take a minute to think about the consequences of your

actions when faced with an important decisionfrom
having a fourth glass of wine to contemplating quitting
your job in anger, swallowing a pill to making a pass at
a coworker, blaming your spouse to screaming at a child.
Sixty seconds of calm thought may be all you need to
prevent a world of hurt.

BARE YOUR NAILS

SOUND LIKE A CEO

CINNAMON, GIRL

AUTO ALIGNMENT

MAKE A HIT LIST

If you are having a

skin cancer screening
be sure to remove
nail polish before the
appointment. Bright
toenail polish can mask
the signs of a problem
from your doctors
examination.

Make your phone

voice richer by rising
from your chair.
Standing lengthens the
diaphragm, making you
sound more condent.
It also brings oxygen
deeper into your lungs,
improving alertness.

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.

To avoid low-back pain

while on long drives,
tilt your rearview mirror
up. This prevents you
from slouching (which
causes the pain)
by forcing you to sit up
straighter to see the
cars behind you.

Select just four critical

tasks to do in the rst
half of the day and
set aside others for
afternoon. University
of Missouri researchers
say having too many
choices can distract you
from focusing on any.

65

ZEROBELLY.COM

FEAST

FROM THE

EAST

DUMPLINGS NOODLE SOUP SUSHI ASIAN CRME BRLE

Jason Lawless, the chef behind many of

the recipes in Zero Belly Cookbook, shows you how to
make a family-friendly Asian meal at home.
Photographs by

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!

a feast from the east

Roll yur own nger fod

SUSHI

MAKES 8 ROLLS

Making sushi maki (rolls) at home is easy as long as you remember to

keep your hands good and wet to prevent the rice from sticking to your
fingers. Get the kids involved. Teach them to gently pat the rice into
a thin layer covering most of the nori sheet before adding the filling,
as my son Jayden is learning to do.

SUSHI
What Yull Need
FOR THE RICE

1
1
3
2

cups white rice (sushi rice

if available)
cups water
Tbsp rice wine vinegar
Tbsp sugar
tsp salt

FOR THE ROLLS

nori sheets (dried

seaweed)

CALIFORNIA ROLL

avocado sliced
cucumber cut into inch
logs

SPICY SHRIMP ROLL

lb. cooked shrimp

(chopped)
Tbsp sriracha (add more
if you like)
Tbsp mayonnaise
avocado sliced

Soy sauce, pickled ginger,

wasabi for serving

What Yull Do
D Start by preparing your

rice. Rinse rice in a ne

mesh strainer until your
water runs clear. Then add
to a medium saucepan
with water and bring to a
boil. Once it boils reduce
heat to low and cook for
10 minutes. Turn of the
heat and let sit for 15 more
minutes with the lid on. Do
not stir or shake the pot.

D Add vinegar, sugar and

salt to a small saucepan

and heat over medium
heat stirring occasionally
until sugar and salt are
dissolved.
D Once the rice is done,

transfer to a large mixing

bowl. Using the thinnest

70ZERO BELLY

part of a rubber spatula,

stir the rice in a swiping
motion as if you were
making lines in a pile of
sand. Do not smash the
rice or press it down.
While you are swiping,
slowly pour in the vinegar
mixture. Do this for about
5 minutes until the rice is
just warm. Cover with a
wet towel and let sit until it
gets to room temperature,
about 10 minutes.
D Prep your veggies and mix

the spicy shrimp together.

D Place a sheet of nori on

top of a bamboo sushi

roller. (You may want to
cover the bamboo roller
with plastic wrap to

prevent rice from getting

caught in the gaps.) Using
your hands dipped in
water (to avoid sticking),
pat a very thin layer of rice
all over the nori, making
sure its not too thick or
your roll will be all rice and
no lling. You should be
able to see the green nori
paper through the rice.
D Arrange a serving of your

veggies or spicy shrimp in

a line at the bottom 3/4 of
the rice closest to you.
D Start to roll the nori and

rice over with your ngers.

Once the veggies are
covered, use the sushi
roller to compress the roll.
Continue until its all the
way rolled up.
D Slice with a sharp knife

and set aside. Serve

immediately with pickled
ginger, soy sauce and
wasabi.

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.

a feast from the east

Sip this nutrient-rich sup

SOBA NOODLES WITH DRIED

SHIITAKE MUSHROOM BROTH
A bowl of this Asian comfort food is teeming with nutrition. First, its flavored with kombu,
a dried sea cabbage thats rich in iodine, calcium, and vitamins A and C. Soba noodles are lowcal and gluten-free. The shiitake mushrooms contain eritadenine, a substance that lowers blood
cholesterol, and the bok choy has potent anti-inflammatory and anti-cancer effects.

MAKES 4 SERVINGS

SOBA NOODLE SOUP

What Yull Need
4-6 (4 inches square) sheets kombu
8 cups water
2 inches ginger root, sliced into
coins
8 dried shiitake mushrooms
cup packed bonito flakes
(leave out if you want it to be
vegetarian)
3 Tbsp tamari
juice of 1 lime
GARNISHES:

12
8
3
3
1-2
4
1

ounces soba noodles

ounces shiitake mushrooms,
ends trimmed, sliced
scallions, washed, white part
removed, and sliced thin
Tbsp toasted sesame oil
tsp sriracha sauce (depending
on how spicy you like it)
heads baby bok choy, stemmed
and leaves separated
bunch enoki mushrooms
(optional)
togarashi (optional)
pack roasted seaweed
(optional)

What Yull Do
SHIITAKE BROTH
D Soak the kombu in 8 cups

of water for 1 hour ahead of

time. (If you dont have
the time, its okay to put it
in the pot raw.)

Season with the tamari and

lime juice. You may want to
add more tamari to taste.
GARNISHES

D In a large, heatproof

pot, combine the water,

ginger, kombu, and dried

D Bring a large saucepan of

lightly salted water to a boil.

D Add the noodles and cook,

mushrooms, and bring to a

low simmer. Let simmer for
about 5 minutes, and then
turn of the heat.
D Let sit for 10 more minutes

then add the bonito akes

and let sit for 5 more
minutes. Carefully strain the
stock, through a ne sieve.

72ZERO BELLY

stirring frequently to prevent

sticking, until the noodles
are tender but not falling
apart (see the package).
D Drain the noodles and rinse

them under cool running

water. If not using them
immediately, toss with a bit
of oil to prevent sticking.

FINISH
D Divide noodles among

4 bowls. Add raw shiitake

mushrooms, and scallions.
D Pour in the hot broth.

Place bok choy leaves

on the side of the bowl
and drizzle with sriracha,
sesame oil, togarashi, and
add enoki mushrooms.

Be creative with the toppings

for the soup. There are so many
cool Asian fresh vegetables
and others to add in. Go to a
farmers market or Asian market
for cabbage, shredded radish,
julienne carrots or Swiss chard.
Add a few turkey dumplings
and turn this appetizer soup
into a meal.

a feast from the east

Protein-packed potstickers

TURKEY
DUMPLINGS

MAKES 6 TO 8 SERVINGS

When I make these dumplings at home, Christy, Jayden and even

Jackson join in the assembly-line project. Laying out your dumpling
wrappers on a large cutting board and plopping the turkey mixture
in the center of each wrapper makes quick work. When ready to cook
the dumplings, scoot the kids out of the kitchen because youll be
working with hot oil in your fry pan.

TURKEY DUMPLINGS
What Yull Need
4

cups, loosely packed,

Napa cabbage
(use the frilly leafy half
of the cabbage) finely
chopped
9 ounces ground turkey
1 Tbsp freshly grated
ginger (with a
Microplane grater)
3 cloves garlic, finely
minced
1 Tbsp tamari
6 pc scallions
(green part only),
minced
1 tsp sesame oil
40 dumpling wrappers
1 Tbsp sesame oil
(for cooking the
dumplings)
cup water
2 tsp sriracha (optional)
6 Tbsp soy sauce
3 Tbsp rice vinegar

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

Dumplings go fast. Make sure you

have enough on hand by cooking extra
and freezing leftovers in a Ziploc bag.
Theyll keep for up to a month.

74ZERO BELLY

cold water ready. Lay

a dumpling wrapper
on a dry work surface,
and place a heaping
teaspoon of the meat
mixture in the center
of the wrapper. With
a moistened ngertip,
trace a line along half of
the edge of the round
wrapper; wetting half of
the wrapper will help it
stick to the other edge.
D Fold over to enclose

the lling, and pinch the

wrapper in the center to
seal the edges. Holding
the lled half-circle in
your left hand, pleat the
top of the wrapper from
the middle out, pressing
it to the at edge of
the wrapper at the
back. Set aside with the
pleated-wrapper edge
up. Repeat to make
40 dumplings in all.
D In a large skillet with

a tight tting lid,

heat the sesame oil
over medium-high
heat. Place as many
dumplings as can t
without touching each
other in the skillet with
the pleated edge facing
up. Cook for 3 minutes,
or until nicely browned
on the bottom. Check
the progress by lifting 1
or 2 dumplings by their
pleated edges. Flip over
when golden brown.

D Once the bottoms are

browned, turn of the

heat and carefully pour
in cup of water. Cover
and turn the heat to
medium. Do not let the
water boil or it will tear
the dumplings.
D Check the dumplings

after 2 minutes. When

the wrappers appear
translucent and the
meat feels rm when
pressed lightly with
a spoon, remove the
lid and raise the heat
slightly. Cook until all
water has evaporated
and only the oil remains
(2 minutes). Once you
hear sizzling, shake the
skillet to loosen the
dumplings. Remove
the dumplings from the
skillet with a spatula.
D Serve dumplings hot

with dipping sauce

made by mixing soy
sauce and rice vinegar.

a feast from the east

You can make this

dessert 1 to 2 days in
advance. Just keep
them in the refrigerator
covered with plastic
wrap before adding
the berries.

A matcha made in heaven

GREEN TEA
CRME BRLE

MAKES 6 SERVINGS

What Yull Need

1
1

can full fat coconut milk

Tbsp green tea
(matcha) powder
tsp vanilla extract
egg yolks
cup unrened cane
sugar plus 1 Tbsp for
each ramekin
Mixed fresh berries

Substituting coconut milk for cream gives this

version of crme brle rich body without the
lactose. And the matcha (powdered green tea)
makes this decadent dessert almost saintly.
After all, matcha delivers one of the most highly
concentrated doses of anti-aging catechin
polyphenol compounds known to man. Delicious!

What Yull Do
D Pre heat oven to 325 F.
D In a small saucepan heat

the coconut milk on low

and mix in the green tea
and vanilla extract. While
thats warming up, use
a mixer to whip together
the egg yolks and sugar
until the mixture is light
tan in color.
D When the coconut

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.

milk begins to simmer,

remove the pan from the
heat and slowly pour a
small amount into the
egg yolk mixture while
the mixer is on medium
speed. This will help
temper the eggs. Then
slowly add the rest of the
coconut milk and mix
until well combined.

the coconut green tea

mixture. Pour hot water
into the baking dish until
the water comes about
halfway up the ramekins.
(This bath will cook the
custard in the ramekins.)
Very gently place the
baking dish into the
oven and bake for 30 to
35 minutes or until the
custard has set but still
wiggles a bit. Let cool to
room temperature.
D Once cool sprinkle a

tablespoon of sugar over

the top of each dish and
use your butane torch
to heat the sugar until
brown and crisp. Top
each dessert with fresh
berries.

D Place 6 ramekins in a

shallow baking dish and

fill each with 4 ounces of

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

ho needs fancy exercise

machines when you are
walking around with the
one piece of equipment necessary for lifelong
tness: your body. Using only the resistance
of your own body weight, you can create a
metabolic re to burn fat, build cardiovascular
tness, and tone your body in time for summer.
Exercising at home ofers tons of benets
besides not having to put on makeup:

Saves money; no membership fees.

No travel time means no excuses.
No waiting for the weight machines.
You can choose your own music.
You work out when its convenient for you.
No ridiculously expensive juice bars.

If theres one downside to working out at home

alone, its that you have to self-motivate. Theres
no one around to push you to workout at a level
of effort that creates real change. But we have
an answer for that.
Following the Zero Belly HIIT BodyWeight Workout circuit on the next page
makes self-policing easy because its designed
around the HIIT training protocol, a popular
method of exercising that guarantees you will
exercise at the optimum intensity for best
results. HIIT, which stands for High Intensity
Interval Training, has been the subject of a lot
of research over the last couple of decades. It
involves alternating between faster and slower
bouts of physical effort in a brief workout.
Shorter exercise sessions at higher intensity
are better than long, moderate workouts
because it keeps your body burning calories for
many hours after youve finished your workout,
says Tim Coyle, an exercise physiologist at
ComiteMD in New York.
While typical HIIT workouts are often
performed on stationary bikes or while running
or walking, lets start with one using easy body
weight exercises, thus maximizing aerobic
efficiency while working the muscles of the
entire body as well. The beauty of this workout
is that it is perfect for beginners just getting
back into a fitness routine and it takes less than
10 minutes. Plus, its expandable. As your fitness
improves, increase rounds or add the simple abs
and dumbbell routines youll find here.

77

ZEROBELLY.COM

slim without the gym

THE ZERO BELLY BODY-WEIGHT

After a warm-up, perform
each exercise as fast as
you can with good form.
Not counting warmup and
cooldown, you can do two
circuits in just 4 minutes.
Eventually, you will build up
to four circuits, resting for
up to 30 seconds between
rounds, if needed. Do this
workout three to four days
a week, leaving a rest day in
between exercise sessions.

Heres the routine:

3 minutes:
Warm up with jumping jacks,
jogging in place, or marching
in place while doing arm circles
with your outstretched arms

Start HIIT Circuit

20 seconds:
High-knee Run-in-Place
10 seconds:
Active Rest (walk around
and swing arms)

20 seconds:
Mountain Climbers
10 seconds:
Active Rest
20 seconds:
Skater Jumps
10 seconds:
Active Rest
20 seconds:
Push-ups
10 seconds:
Active Rest

Repeat the exercise/

active rest cycle once more.

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.

Smart Start! Make your body

transformation even easier with the

3 minutes:
Cool down with any of
the warm-up movements,
performed slowly.

78ZERO BELLY

workouts, tips, and more!

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

This quick interval workout burns tons of calories

and tones trouble zones. Perfect for beginners,
it can be made more intense as you get stronger.

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

slim without the gym

THE BEGINNER CORE WORKOUT

Tighten your tummy and abolish back pain using a simple,
yet effective, no-crunch abs routine you can do anywhere.

aybe sporting a washboard

stomach isnt on your mustdo list. Maybe youve come to
the conclusion that its just
genetically impossible for you to own a
midsection you can bounce a bowling
ball of of like Ryan Reynolds or Jillian
Michaels. Thats cool. Were not judging.
But there are a lot of important reasons
to exercise your abs other than looking
good at the beach. Almost every movement
you make during the course of the day
involves your core, that team of critical
muscles that supports your spine. Your core
muscles include your abs (over top of your

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

belly), the obliques (on the sides), and your

low-back muscles. A weak core increases
your risk of throwing out your back by
lifting a bag of groceries or even twisting
around in your work chair. Tight lowerback muscles will limit your tennis game.
Underdeveloped core muscles will impede
good posture and even make your belly look
bigger than it really is.
Everyone should pay more attention to
the core and exercise those muscles at least
twice a week. The Zero Belly Seven-Minute
Abs Blaster (page 82) routine makes that
easy. It requires zero equipment, so you can
do them almost anywhere.

Heres the routine:

Plank
Hold for 30 seconds. Gradually,
over the course of several workouts,
build up to 90 seconds.

Side plank
Hold for 30 seconds on one side,
rest for 30 seconds,
and then switch sides.

As you get stronger,

extend the length of time
you hold each position
or eliminate the rest
between side planks.

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

history of high cholesterol

not to eat more than two
servings of red meat per
week.

smoothies, but remember that you can also get plenty of

muscle-building nutrients by adding the right foods to your
diet. These basics below are foundational elements for every
meal of the day, ideal for boosting energy and speeding
muscle recovery after your workouts.

5
Cottage
cheese

Turns out that the

diet staple of 1970s
housewives deserves
a place on a muscleNuts
heads plate. Its
Natures magic bullets
very rich in protein,
have been shown to
and its perfect for
have special fat-burning
muscle building and
properties if you
maintenance because
consume them before a
workout: A study printed it also contains calcium
and vitamin B12, says
in The Journal of the
Schapiro, who advises
International Society of
you pick up the lowSports Nutrition found
fat variety. Doubting
that the L-arginine in
this long time diet
almonds can help you
staple? A cup of lowfat
burn more fat and carbs
cottage cheese has
in the gym. When it
comes to muscle building, 163 calories and 28
grams of protein, as
a quarter-cup of raw
almonds has eight grams much as four eggs.
of protein and is high in
magnesium, which boosts
energy and endurance.
Almonds are greatyou Chicken breast
just need to watch the
The muscle-builders
quantity, says Kaufman.
staple maintains its
I recommend eating 20
status for a reason.
max. If you go over that,
Aside from being high
your body will be storing in protein 54 grams
fat instead of building
per six-ounce serving
muscle.
chicken breast is
also rich in leucine, an
amino acid thats key
to muscle building
because it increases
Beans
protein synthesis.
The simple bean is
actually an advanced fatburning, muscle-building
machine. Beans are a
Chocolate milk
great source of protein
Add the kiddie
that includes ber, says
Kaufman. Thats going to concoction to your
essential pre- and
ensure your blood sugar
post-workout snacks.
doesnt spike and will
Chocolate milks
give you energy to build
naturally occurring
muscle.

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

slim without the gym

THE ZERO BELLY 7-MINUTE ABS

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

Heres the routine:

Push-up Walkout
Leg Raise
Reaching Crunch
Flutter Kick
Plank
Side Plank (left)
Side Plank (right)

BLASTER

No time to exercise? No excuse! Try this superfast

advanced core workout that elevates your fat-burning
metabolism while toning your abs.

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.

Side Plank (Left)

Side Plank (Right)

Lie on your left side, resting your left forearm

on the oor for support. Raise your hips up
so that your body forms a straight line
and brace your abs.

Perform the plank on your right side. Hold for up to

60 seconds.

83

ZERO BELLY

slim without the gym

THE ZERO BELLY DUMBBELL

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.

Heres the routine:

SUPERSET #1

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

Repeat the circuit of 3 supersets

3 times.

SUPERSET #1

1a. Sprinter

1b. Reverse Lunge

Stand holding a light dumbbell in each hand. Crouch until

your knees are bent about 45 degrees. Now swing your arms
back and forth in an alternating fashion, mimicking sprinting
without moving your legs. Control the motion, using only
a little momentum. Alternate until you have done 10 reps with
each arm.

Stand with your arms at your sides, holding a dumbbell in

each hand. Take a large step backward with one foot, keeping
your back flat. Lower yourself in a split position until the knee
of your rear leg brushes the floor. Stand to the starting position,
then step back with the opposite leg and repeat the sequence
for a total of 10 lunges with each leg.

84ZERO BELLY

WORKOUT

Boost calorie burn and tone and strengthen

the muscles of your arms and legs by adding extra
resistance with a pair of simple hand weights.

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.

2b. Dumbbell Plank

Place two dumbbells on the oor and assume a pushup position, with your hands on the dumbbells about
shoulder width apart. Your body should be straight from
head to heels. Theres an added degree of difficulty as
you work to prevent the dumbbells from rolling out from
under you. Hold the plank for 30 seconds.

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.

3b. Dumbbell Swing

Stand with feet wider than shoulder-width and grasp a dumbbell
by the shaft with two hands. Keeping your back straight, bend
forward allowing the weight to hang between your knees.
Now, thrust your hips forward to swing the weight up to eye level.
Keeping control of the weight, allow it to swing back between
your legs. Repeat in a uid motion for 10 swings.

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.

The tart cherries, seeds, and

nuts make this dark chocolate
bark better than its bite.

CHOCOLATE BARK
TIME: 5 MINUTES
| COOK
MAKES 10 SERVINGS

WHAT YOULL DO:

D Line a 9 x 9-inch baking dish

with parchment paper and spray well

with olive oil spray.
D Place the cereal in a large bowl.

oz semisweet chocolate chips

cup dried tart cherries
cup raw pepitas, toasted in
a dry pan over medium heat until
fragrant (about 2 minutes) and
cooled
cup raw almonds, toasted in a
dry pan over medium heat until
fragrant (about 2 minutes),
cooled, and coarsely chopped

WHAT YOULL DO:

D Preheat the oven to 350F.
D Line a rimmed baking sheet with

parchment paper. Pour the chocolate

chips onto the parchment paper and
spread to form a rectangle, about
8 x 8 inches.

maple syrup, and coconut oil in

a small saucepan over low heat.
Use a heatproof spatula or spoon to
mix until smooth.
D Pour the hot almond butter mixture

over the crispy cereal and use a spatula

to mix well. Add the almonds and mix
to incorporate.
D Scoop the cereal mixture into the

lined baking dish and use your hands

to press the mixture evenly in the dish.
Sprinkle with chocolate chips and
use your hands to lightly press the
chocolate into the cereal.
D Refrigerate for at least 2 hours.
D Use a serrated knife to slice into 12 bars.

Serve at room temperature.

PER SERVING: 164 calories / 9 g fat /
19 g carb / 3 g protein / 3 g fiber

D Bake the chocolate chips in the oven

for 2 to 3 minutes, just until they start to

melt.

PER SERVING: 190 calories / 12 g fat /

22 g carb / 3 g protein / 2 g fiber

WHAT YOULL NEED:

Olive oil spray

cups crispy brown rice cereal
cup natural, no-salt-added
almond butter
cup maple syrup or agave
Tbsp virgin coconut oil

88ZERO BELLY

Olive oil spray

oz semisweet chocolate
(chips or bar)
cup maple syrup
cup granulated sugar
large eggs
cup unsweetened cocoa powder
(non-alkalized)
tsp vanilla extract
tsp kosher salt
Fresh berries for garnish

WHAT YOULL DO:

D Preheat the oven to 350F.
D Lightly spray a 7-inch tart pan with a

removable bottom, or a 7- or 8-inch

springform pan with olive oil spray.
Line the bottom of the pan with
parchment paper and spray the paper.
D Melt the chocolate in a small saucepan

over low heat together with the maple

syrup. Once melted, add the sugar and
stir until dissolved, about 2 minutes.
whisk in the eggs one at a time.

CHOCOLATE
ALMOND PROTEIN
TRUFFLES
|

COOK TIME: N/A

MAKES 12 TRUFFLES

WHAT YOULL NEED:

TIME: 10 MINUTES
| COOK
MAKES 12 SERVINGS

WHAT YOULL NEED:

D Sift the cocoa powder with a sieve

BROWN RICE
CRISPY TREATS

TIME: 25 MINUTES
| COOK
MAKES 8 SERVINGS

D Take the saucepan of the heat and

D Transfer the baking sheet to a cooling

rack and use an ofset spatula to

spread the melted chocolate into
a smooth, even rectangle. While the
chocolate is still hot, evenly sprinkle
with the dried cherries, toasted
pepitas, and toasted almonds. Transfer
the parchment paper to a plate and
refrigerate for at least 30 minutes.
Break the bark into small pieces and
serve.

FLOURLESS
CHOCOLATE CAKE

D Melt together the almond butter,

WHAT YOULL NEED:

10

cup raw almonds, toasted in

a dry pan over medium heat until
fragrant (about 2 minutes)
and coarsely chopped
cup semisweet chocolate chips

cup natural, no-salt-added

almond butter
Tbsp raw Manuka honey
cup chocolate plant-based protein
powder
tsp kosher salt
cup raw almonds, dry roasted
in a pan over medium heat until
fragrant (about 2 minutes)
and finely chopped

WHAT YOULL DO:

D Mix together the almond butter, honey,

protein powder, and salt in a bowl.

D Roll the trule mixture into twelve

1-inch balls. Roll in the toasted almonds.

D Place in the fridge for 1 hour and serve

cold.
PER TRUFFLE: 122 calories / 7 g fat /
7 g carb / 10 g protein / 2g fiber

and whisk into the egg and chocolate

mixture. Make sure there are no
lumps. Add the vanilla and the salt
and mix well.
D Pour the batter into the prepared

pan and bake for 25 minutes or until

rm to the touch.
D Transfer the cake pan to a cooling rack to

rest for at least 5 minutes before slicing.

D Cut the cake into 8 slices, garnish with

fresh berries, and serve warm or at

room temperature.
PER SERVING: 220 calories / 9 g fat /
37 g carb / 5 g protein / 2 g fiber

Tip You can give the cake

a moussey consistancy (saving

some of the heaviness) by
whisking the eggs one at a time.
Fresh blueberries and raspberries
add color and sweetness.

89

ZEROBELLY.COM

BLACK FOREST
COOKIES
TIME: 12 MINUTES
| COOK
MAKES 24 COOKIES
WHAT YOULL NEED:

Olive oil spray

cups finely ground almond
meal/flour
cup unsweetened cocoa powder
(non-alkalized)
tsp baking soda
cup coconut oil, melted
cup (packed) light brown sugar
large eggs
cup semisweet chocolate chips
cup dried tart cherries, coarsely
chopped

WHAT YOULL DO:

D Preheat the oven to 350F.

Line 2 rimmed baking sheets with

parchment paper and spray
with olive oil spray.
D In a large bowl, mix together the

almond meal/our, cocoa powder,

and baking soda.
D In another large bowl, whisk together

the coconut oil, light brown sugar,

and eggs.
D Add the dry ingredients to the wet

ingredients and mix to incorporate.

Mix in the chocolate chips and
dried cherries.
D Use a spoon to scoop out 2 table-

spoons of cookie dough onto the

baking sheets, leaving about 2 inches
between each scoop.
D Bake for 12 minutes. Let the cookies

sit for 2 minutes before transferring

to a cooling rack to cool.
PER SERVING: 211 calories / 17 g fat /
14 g carb / 3 g protein / 3 g fiber

PEANUT BUTTER CHOCOLATE TRUFFLES

TIME: N/A
| COOK
MAKES 20 TRUFFLES
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

WHAT YOULL DO:

D Place the chocolate and the almond

milk in a microwave-safe bowl and

microwave until melted. Stir every 30
seconds.
D Once melted, whisk in the peanut

butter until smooth.

D Cover with plastic wrap and refrigerate

until rmat least 3 hours or overnight.

D Use a spoon to scoop large marble-

size trules from the mixture and roll

into balls for about 20 trules total.
Transfer to a tray covered in wax paper
and chill in the fridge until rm, about 1
hour. Serve cold.
D Store leftovers in a BPA-free container

in the fridge for up to 1 week.

PER TRUFFLE: 83 calories / 4 g fat / 9 g
carb / 3 g protein / 2 g fiber

TASTE TEST // THE BEST BARS

If youre going to snack on a candy bar,
choose the right kind of chocolate

ost commercial chocolates are processed in ways that

destroy many of the nutrients. How do you nd the
most nutritious candy? Make sure your bar has at least
70% cacao (the avonol-rich cocoa bean). Its the
antioxidants in dark chocolate that growing evidence suggests
may play a role in heart health. I tell my patients about an
ounce a day can help with their overall health, as part of a
well-balanced diet rich in fruits, vegetables and whole grains,

especially if it replaces more indulgent cravings, says Nieca

Goldberg, MD, cardiologist, director of the Joan H. Tisch Center
for Womens Health at NYU Langone Medical Center. However,
people should remember that more isnt better, and to make
sure they watch portion sizes.
To save you from reading nutrition labels, weve done the
hunting (and tasting) for you and identied the best chocolates
for your belly, your health, and your tastebuds.

TOP 5 DARK CHOCOLATES

Nibmor
Extreme
Dark Chocolate
80% Cacao

Nibmor Extreme has

only ve ingredients,
the rst of which is
organic cacao, and the
nibs ofer a fun crunch,
bursting with avonols.
Bonus: If you have
trouble sticking to a
serving, they also come
in prepackaged serving
squares for only
50 calories a pop.
Per bar: 160 calories,
12 g fat (7 g sat.),
15 g carb, 8 g sugar,
2 g protein

Alter
Eco

Green
& Blacks

Endangered
Species

Blackout
85% Cacao

Organic 85%
Cacao Bar

Dark Chocolate with

Forest Mint

One thing to watch for

when buying chocolate
is the sugar content
even when youre
shopping for dark.
Consuming too much
can increase your risk of
serious health problems
like diabetes and
cancer, not to mention
lead to energy crashes.
Aim for 10 to 15 grams
of sugar or less per
serving, suggests
Isabel Smith, MD, RD.
This Alter Eco bar has
only 6 grams, making it
a solid choice.

Green & Black puts

a premium on their
ingredients, and their
chocolate reects that.
They buy beans directly
from organic cocoa
farmers, ensuring that
you get the cleanest
product possible.
Though 85% may be
intimidatingbecause
the higher the count,
the more bitter the
barthis one is
particularly smooth.
The organic vanilla
and small amount of
organic cane sugar
soften the bitter bite.

With 72% cocoa and

some added mint for
avor, these squares
can help squash pesky
sweet cravings with just
a few nibbles. Whats
more, research has
found that eating a
small dose of chocolate
each day can help you
unwind. Dark chocolate
can increase serotonin
and endorphin levels
in the brain, elevating
mood. Banishing stress
will also diminish your
levels of cortisol, a
hormone that promotes
belly fat storage.

Per 12 pieces:
250 calories, 20 g fat
(12 g sat.), 15 g carb,
8 g sugar, 4 g protein

Per 4 pieces: 100 calories,

17 g fat (10 g sat.),
19 g carb, 11 g sugar,
3 g protein

Per serving: 240 calories,

21 g fat (13 g sat.),
14 g carb, 6 g sugar,
3 g protein

Theo
Salted Almond
70% Dark
Chocolate

We like this entrylevel Theo Salted

Almond bar because
the bitterness doesnt
hit you the way that
it does with 80% or
higher cacao bars. The
higher the percentage
of cacao, the better,
but youll get some
health benets at 55%
cacao, says Smith.
The almonds also
ofer an added health
boost thanks to their
combination of plantbased protein, ber and
healthy fats.
Per bar serving:
210 calories, 17 g fat
(9 g sat.), 19 g carb,
12 g sugar, 4 g protein

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

WHAT YOULL DO:

D Place the chocolate chips in a microwave-safe bowl

and microwave until melted. Stir every 30 seconds.

Set aside to cool slightly.
D Line a plate or a rimmed baking sheet with parchment

paper.
D Insert a toothpick into the stem of each strawberry.

Dip the strawberries in the melted chocolate, turning

to coat.
D Place the dipped strawberries on the lined plate

and refrigerate until the chocolate hardens, about

20 minutes. Serve chilled.
PER STRAWBERRY: 138 calories / 3 g fat / 29 g carb /
2 g protein / 7 g fiber

92ZERO BELLY

FLOURLESS
CHOCOLATE CHIP
BLONDIES
TIME: 25 MINUTES
| COOK
MAKES 12 BLONDIES
WHAT YOULL NEED:

1
7
1

1
2
1

Olive oil spray

15-oz can white beans,
drained and rinsed
Tbsp natural, no-salt-added
peanut butter
Tbsp virgin coconut oil, melted
cup granulated sugar
tsp vanilla extract
large egg whites
Tbsp baking powder
tsp kosher salt
cup semisweet chocolate chips

WHAT YOULL DO:

D Preheat the oven to 350F.
D Spray a 9 x 9-inch pan with olive oil

spray.
D Place the beans in the bowl of a food

processor and puree until smooth;

if necessary, add a tablespoon of water
to help emulsify the beans.
D Turn of the food processor. Add the

peanut butter, coconut oil, sugar,

vanilla, egg whites, baking powder, and
salt and blend until smooth. Scrape
down the sides of the food processor
to make sure that all of the ingredients
are incorporated.
D Scrape the batter into the prepared pan.
D Sprinkle with the chocolate chips.
D Bake, uncovered, for 20 to 25 minutes,

or until golden brown and the eggs

begin to loosen slightly from the pan.
D Transfer the pan to a baking rack to

cool. Refrigerate for at least 1 hour

or overnight. Slice into 12 portions and
serve chilled.
PER BLONDIE: 165 calories / 9 g fat /
15 g carb / 6 g protein / 4 g fiber

CHOCOLATE-DIPPED BANANA POPS

TIME: N/A
| COOK
MAKES 4 SERVINGS

stick into each half. Place on the

prepared baking sheet, and place
in the freezer for 30 minutes.

WHAT YOULL NEED:

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

crosswise and insert a popsicle

D While the bananas are freezing,

place the chocolate in a microwave-safe bowl. Microwave until

melted. Stir every 30 seconds.
D Place the chopped walnuts on

a plate.
D Dip the frozen bananas in the

chocolate, turning them to coat,

and then immediately roll them in
the chopped walnuts. Return the
banana pops to the lined baking
sheet, and return to the freezer
for at least 45 minutes.
PER SERVING: 288 calories /
15 g fat / 40 g carb / 2 g protein /
4 g fiber

CHERRY CHOCOLATE TART SMOOTHIE

MAKES 1 SERVING
WHAT YOULL NEED:

1
1
2

cup cherries, pitted

frozen banana
Tbsp unsweetened
cocoa powder
cup unsweetened
almond milk

1
1
3
1

dash nutmeg
tsp vanilla extract
ice cubes
scoop chocolate
vegan protein powder

WHAT YOULL DO:

D Combine all of the

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

WHAT YOULL NEED

2
8
1

1
4
1

oz. extra virgin coconut oil, melted,

plus a bit extra for greasing the pan
oz chopped, pitted Medjool dates
cup (4 oz) oat flour
cup almond flour (Bobs Red Mill)
cup dark cocoa powder (Hersheys
Special Dark or any other Dutched
cocoa powder; Dutch process
cocoa powder provides a smoother,
mellower flavor)
tsp kosher salt
large, ripe Hass avocado
(about 6 oz of avocado flesh)
eggs
tsp vanilla extract

94ZERO BELLY

tsp almond extract

4 oz bar Ghirardelli 70% dark
chocolate, chopped
(optional topping: 4 oz Ghirardelli
70% dark chocolate, chopped)
cup full-fat coconut milk

WHAT YOULL DO
D Preheat oven to 350F.
D Grease a 9 x 13-inch metal pan with a bit

of coconut oil and line with parchment.

D Rehydrate the dates by covering with

boiling water for about 10 to 15 minutes,

then drain the water of.
D In a small mixing bowl, mix the oat our,

almond our, cocoa powder, and kosher

salt. Set aside.
D In a food processor tted with a metal

blade, place dates, avocado, melted

coconut oil, eggs and extracts. Pulse until
well combined, pausing to scrape down
the sides of bowl with a spatula.
D Add in our mixture to date mixture in

3 additions, pulsing just to combine.

D Scrape sides with spatula to combine

thoroughly.
D Add the 4 oz bar of chopped chocolate

and pulse until combined.

D Spread into a parchment-lined 9 x 13-inch

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

about 20 minutes, melt the optional

4 oz of chopped chocolate and coconut
milk together in a microwave. (Heat at
30-second intervals and stir until melted.)
D Drizzle or spread over top of brownies,

then continue to cool in the fridge.

D When completely cool, lift parchment

from pan and cut brownies into

32 squares.
PER SERVING (with optional topping) 144
calories / 8 g fat / 15 g carb / 3 g protein/
3 g fiber
(Brownie recipe by Erin Bloys.)

COOL
DOWN

Final Tips for

Transitioning
Into the
Zero Belly
Lifestyle

ROLL AWAY CELLULITE

Firm your tush and thighs with a relaxing
foam-roller self massage

PROTEIN
Choose 6 oz of either skinless
chicken breast, 93% lean
ground turkey, wild sh,
grass-fed beef, or 2 eggs

CARBOHYDRATE

Top your salad with this

Zero Belly Vinaigrette:
cup raw apple cider vinegar
cup olive oil
1 tsp Dijon mustard
1 tsp honey
tsp each salt and pepper

Rolling Bridge Place a foam roller under

the arches of your feet. With knees bent
45 degrees, lift your hips, hold the bridge for
a second and squeeze your glutes. Repeat
10 times. Rolling Grasshopper Place the
roller just above your knees and lift your legs
and torso of the oor. Use your arms to
push your body back and forth over the roller
from knees to hips. Repeat 10 times and then
turn around to roll the backs of your thighs
(not shown.)
MIKAYLAH OTT

D A new study from Boston

University School of Medicine
supports the notion that whats
good for the heart is good for
the brain: exercise. Researchers
tested subjects aerobic tness,
gray matter volume, and
memory and found a correlation
between aerobic tness and
greater volume in the part of
the brain used for memory. The

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.

Steam, stir-fry, or build a

salad with some combination
of these vegetables: spinach,
romaine lettuce, asparagus,
carrots, bell peppers,
mushrooms, zucchini, and
herbs and spices.

Popular as a warm-up tool (and stress reliever),

closed-cell foam rollers are fast becoming
the go-to gadget against cellulite. When we
dont use our body as much as we should,
connective tissue weakens, fat cells push
out, you get that dimply look, says Lauren
Roxburgh, author of Taller, Slimmer, Stronger:
21 Days to a Foam Roller Physique. Rolling
clears the congestion and smoothes skin.
Roxburgh models two simple moves:

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

research supports previous

studies showing that exercise
may help prevent dementia.
Two other recent studies
show how lifestyle afects
calorie consumption:
D An analysis by researchers
at the University of Cambridge
showed that consuming foods
from smaller packages could cut
calorie intake up to 29 percent.

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

average waist circumference of

the adult American woman

TRILLION

39.7
INCHES

number of bacteria in your body,

most of them in your gut

35,000,000

average waist
circumference of the
adult American man

NUMBER OF DIGESTIVE
GLANDS IN YOUR STOMACH

SECONDS

POUNDS

weight of microbes living in

your digestive system

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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