The Flat-Belly Kitchen · Superfoods for a Flat Stomach · Lose 2-3 Inches From Your Belly in Less Than a Month

The Flat Belly Kitchen: Superfoods For A Flat StomachPART 1: Start the Cleanout!

IntroductionShe’s never been thin, slim, small or ever described as little. Scratch that, the ultrasound technician might’ve referred to her as tiny during her mother’s second trimester, but that might have been the first and last time. She’s always been heavy.

Chapter 1: The Processing of FoodsWhether a food is processed or in its natural state has a huge impact on how your body digests and utilizes it. It also has a lot to do with whether food is stored as body fat or used for energy and rebuilding your healthy body. With all of the macronutrient debate in recent years over what type of “diet” is best for us (low-carb, low-fat, no-carb, high protein, raw, Paleo, vegetarian, vegan, etc, etc), you have to realize that they are ALL WRONG!

Chapter 2: The Kitchen Cleanout!Here’s a typical list of “food” that the average person trying to lose weight may have on hand. Look in your cabinets and see if any of these fat-fueling foods are lurking in your kitchen:

Chapter 3: Grains—What is Wrong With the Food Pyramid?Up until a couple thousand years ago, we humans didn't even eat grains; at least nowhere close to the form we eat today. Grains have been genetically altered to become bigger and contain even more starch than they did in ancient days. Nutrition author Michael Pollan says, in his book, In Defense of Food, humans have historically consumed approximately 80,000 different species of edible plants, animals, and fungi.

Chapter 4: The Evils of FructoseOne of the many other uses of corn is the low-cost sweetener, high-fructose corn syrup. Usage of high-fructose corn syrup has increased by 4,000% since 1973, and the syrup rivals sugar as America's most common sweetener.

Chapter 5: The Bad Fats—You May be Shocked!We have all been told we should avoid saturated fat. But the fact is, the right fats will actually make you leaner. Eating the wrong kinds of fat will not only make you fat, but contribute to a variety of other diseases and health issues, as well as premature aging. And contrary to popular belief, unhealthy fats are mostly trans fats and vegetable oils—not saturated fats like butter, lard or coconut oil.

Chapter 6: Artificial Sweeteners—Good or Bad?Do diet sweeteners really help you lose weight, or do you eat more and gain weight in the long run? Could it be that diet sweeteners can make you fat? The fact is, diet sweeteners can actually make you gain weight, because they trick your body and don’t feed it what it actually needs.

Chapter 7: Dairy—Does it Do a Body Good?Although milk is promoted as a healthy food, there are many problems with commercial pasteurized dairy products. There is only one form of healthy milk, and that is raw (unpasteurized, unhomogenized) milk from grass-fed healthy cows. Unfortunately, virtually all of the milk sold in stores in the US has been pasteurized and homogenized (and is almost always from corn-fed feedlot cows), thus turning a healthy food into an unhealthy one.

Chapter 8: To Eat or Not to Eat—Meat, Fish, or PoultryNot all meat you buy is the same. In fact, there is a world of difference, depending on how it is raised. Commercial meat production has sadly changed a healthy lean protein, into an industrialized factory food full of toxins, which is now a health hazard. Animals raised for conventional meat in most grocery stores are raised and slaughtered under inhumane cruel conditions, and fed an unhealthy, unnatural diet that makes them sick and diseased. But read on, because there ARE healthy meats that you can choose!

Chapter 9: Soy—Health Food or Frankenfood?Soy as a health food? Think again! Only a few decades ago, the soybean (unfermented) was considered unfit to eat—even in Asia where it originated. In western civilizations, it has been considered a “health food.”

Chapter 10: Sports and Energy Drinks = Sugar + CaffeineAthletes everywhere reach for sports drinks to quench their thirst and replenish carbohydrates. But do they really work? Do energy and sports drinks help performance or do they just add empty calories?

Chapter 11: Energy Bars, Protein Bars or, Glorified Candy Bars?They claim to be healthy, contain protein and fiber, advertised to contain vitamins and minerals, but look and taste like candy bars. And, they are convenient and taste good. Somehow we have been duped into thinking this is a healthy snack food or worse yet, a meal replacement. And if you browse the energy bar shelves at your grocery store, you will see that more and more varieties appear every day. We’ll show you at the end of this section that there are a few rare healthy energy bars, but most are just candy bars in disguise.

Chapter 12: Diet Food, Frozen Weight Loss Meals, and Low Fat FoodsThere are many chemicals and flavor enhancers in processed foods and those so-called ‘diet’ foods that are packaged as weight loss dinners, desserts, snacks, etc., and many of those are addictive. MSG is one good example. People who eat monosodium glutamate, or MSG, as a flavor enhancer in their food are more likely to be overweight or obese even with the same amount of physical activity and caloric intake, as others not eating MSG, according to a University of North Carolina at Chapel Hill School of Public Health.

PART 2: How to Create Your Flat Belly Kitchen

Chapter 13: In Search of High Quality ProteinProtein often is lumped into a generic group all by itself. While protein is extremely important as a macronutrient, the source of the protein is extremely crucial. All protein is not equal. With the current health issues of obesity, diabetes, and the aging population, getting high quality, useable protein has never been more important.

Chapter 14: The Real Story on Raw DairyMilk and dairy products sometimes get a bad rap. For regular commercially produced pasteurized, homogenized dairy products, it’s probably true. Hormones, antibiotics, and white blood cells (pus, left over from udder infections) all end up in the milk you buy from the grocery store. It is heated to the point that all the vital enzymes and most of the nutrients are killed. The milk proteins become distorted from the heat, and it becomes hard to digest and causes allergic reactions.

Chapter 15: The Healthiest Fats—Surprising InformationI am a strong proponent of including a variety of healthy oils and fats into your diet. Together they work as a team to supply your body with essential fatty acids for longevity, hormone balance, heart health, sharp vision, glowing moist skin and energy. The wonderful variety of oils and fats certainly includes organic, preferably grass-fed butter, lard, coconut oil, and extra virgin olive oil.

Chapter 16: Nuts About NutsA high-fat food that helps you lose weight? If you have read the previous chapters, you may start to see a message here. Yes! Certain high fat foods are actually fat burning and belly flattening, and nuts are definitely one of them! Forget about shying away from nuts and put them at the top of your list of healthy lean-body snacks!

Chapter 17: AvocadosAvocados are another so-called "fatty food" that many of us have been conditioned to avoid, but this is a power-packed super food! Not only is this fruit super high in monounsaturated fat, but also chock full of vitamins, minerals, micronutrients, and antioxidants.

Chapter 18: Berries and Super FruitsBerries—including blueberries, strawberries, raspberries, and even the "exotic" Goji berry, and acai berry—are powerhouses of nutrition, packed with vitamins and minerals, and also some of the best sources of antioxidants of any food in existence! Berries also contain a healthy dose of fiber, which slows your carbohydrate absorption and digestion, and controls blood sugar levels to help prevent insulin spikes, making berries a great superfood for fat loss and a lean body!

Chapter 19: Leafy, Green, and GorgeousDid you know our ancient ancestors used to eat up to six pounds of leafy greens a day? As they walked from place to place, they picked and ate green leaves as they went. That’s a lot of greens! Very few of us even get the minimum of three cups a week! Yet, these leafy greens deliver a bonanza of fat burning nutrition like vitamins, minerals, fiber, antioxidants, and phytonutrients!

Chapter 20: Sweetness! Stevia, Real Maple Syrup, Raw HoneyOur craving for sweets often ruins the most well intentioned flat belly body plan, and we succumb to that candy bar, a handful of cookies, a slice of cake, a generous scoop of ice cream, or other such decadent fare. The key ingredient in all of these items and essentially most of the sweets available on the market is sugar or high fructose corn syrup.

Chapter 21: REAL Energy in a BarWhether out on a mega-mile bike ride, running, or just on the run, occasionally you need to have something on hand for a quick and healthy snack. While “energy bars” are marketed this way, many are deceiving in that they are actually just glorified candy bars full of sugar, corn syrup and artificial ingredients—nothing our bodies really need—especially if we want them to be lean, healthy, and strong.

Chapter 22: A Dark and Mysterious TreatEvery once in a while you need a sweet, satisfying treat, and chocolate seems to fit the bill. Chocolate is actually good for you, but it can’t be just any old chocolate you grab off the shelf. I am certainly not talking about M for pork, the tenderloin or loin cuts work best, and for chicken, either boneless, skinless breast meat or thigh meat make tasty kabobs. And of course, always choose naturally raised, grass-fed, organic, and free-range meats if possible.

Mike’s Healthy Grilled Sardine MeltPhoto courtesy Chef Ted Wood

Easy Sweet And Spicy SalmonSalmon has a well-earned reputation as a health food because of its high omega 3 fatty acid content. A 4 ounce serving of wild caught salmon has 2 grams of omega 3 fats, which is more than the average adult (in the U.S.) gets in their diet in several days.

Salmon PattiesI make these salmon patties using canned wild red sockeye salmon. The wild caught, high omega 3, sockeye salmon comes from a company called Vital Choice. The bright red color means the salmon is not only full of flavor, but also a generous amount of omega 3’s, and carotene antioxidants.

Alaskan Halibut or Cod with Butter Lime-Cilantro SauceThis recipe is adapted from my friends at Vital Choice Wild Seafood. They offer the best in fresh, wild caught, sustainable seafood, high in omega 3’s. You won’t find anything better!

Easy Chicken and Veggies in Foil PacketsCooking in foil packets is the basis for a great, quick and easy meal. Once you get the hang of it, you will find there are infinite variations—the only limit is your imagination!

Healthy Chicken CutletsA far, far healthier alternative to the chicken tenders you would get at a restaurant, and the health benefits of the oregano in this recipe go way beyond the taste.

Jerk Chicken With Pineapple SalsaPhoto courtesy of http://healthyandgourmet.blogspot.com

Turkey or Chicken MeatballsI love these and you will too! They’re a great source of healthy protein. I like to add a generous amount of fresh garlic to maximize the nutrition in this recipe.

Warm Asian Steak SaladPhoto courtesy of Just Jan, http://janandrussroundozagain-janandruss.blogspot.com

Salad NiçoiseHigh in protein, healthy fats and fiber, this salad Niçoise makes a satisfying and incredibly healthy meal. You can make it hours before, and add the tuna and dressing just before serving. Substitute tuna with canned or leftover wild salmon, or any other piece of cooked fish you may have left over.

Chicken Fiesta Salad with Lime Cilantro VinaigretteEver feel sometimes you just need the maximum amount of nutrition in one meal? Don’t fresh, raw veggies, and flavor that bursts in your mouth sound good? Something so satisfyingly different, delicious, and delightful that you serve it when you have company?

Wine Country Chicken SaladThis recipe is one of my favorites, adapted from a recipe from the Robert Mondavi Winery in Napa Valley. It makes a perfect meal with high quality protein, good-for-you fats, and healthy greens loaded with antioxidants and fat burning power. And, it’s beautiful looking too.

A Healthier Mayonnaise Ingredients

Quinoa Tabouli SaladThis Middle Eastern salad normally uses cracked wheat, but quinoa is a great, gluten-free healthy substitute. Since quinoa is not really a grain, but a low-glycemic, high protein seed—packed with antioxidants, nutrients and all the essential amino acids—it is definitely a better substitute!

Oriental Cabbage SaladCabbage belongs to the family of cruciferous vegetables, along with broccoli, cauliflower, Brussels sprouts, arugula, and kale. It contains a very unique phytonutrient called indole-3-carbinol (I3C). This unique plant nutrient blocks the adverse effects of certain types of chemicals known as xenoestrogens (or artificial estrogens) in our environment that cause the storage of extra abdominal fat, ‘manboobs,’ and other unwanted physical effects.

Green Bean SaladRecipe and Photo courtesy of Kent and Karen Cameron, afoodcentriclife.com

Fresh Cucumber and Tomato SaladPhoto courtesy Chef Ted Wood

Cooked Greens and Herb PestoIn this recipe, an assortment of greens is steamed then lightly drizzled with the pesto—extra virgin olive oil and a blend of cilantro, garlic, and parsley with lots of cumin. A squeeze of fresh lemon juice adds the perfect touch. This salad is good hot from the pan or at room temperature.

Fresh Zucchini and Tomatoes with BasilWhen zucchini and tomatoes are in season, nothing compares to the delicate nutty taste of fresh picked zucchini and the sweet, juicy tang of tomatoes. Finding both of these locally grown means that these vegetables are at their peak of flavor and nutrition.

Roasted CauliflowerHere is another way to enjoy the healthy, fat-burning, high-fiber, cancer-fighting benefits of cauliflower. You will want to include cauliflower as a vegetable you eat on a regular basis to get some of the great health benefits it offers. Cruciferous vegetables, like cauliflower, broccoli, kale, Brussels sprouts and others should be included in your diet 3-5 times a week.

Roasted Brussels Sprouts with BaconEven if you are an avowed Brussels sprouts hater, I am certain you will change your mind once you try this recipe. These caramelly-sweet, roasted Brussels sprouts with bacon will transform anyone into a Brussels sprouts lover!

Open-Face Veggie Sandwich or WrapWhen I am in need of a snack, it seems I always have ingredients for this. There are so many variations on this, you just cannot go wrong! And in the summer when you can get so many of the ingredients fresh and locally grown, life is wonderful!

HummusI used to be a vegetarian and ate lots of beans of various types. (I now know this isn’t the healthiest diet, so I eat meat now.) Garbanzo beans, or chickpeas, have always been one of my favorites. They are a delicious, filling, healthy super-food.

Baba GhanoujThis delicious Middle Eastern dip, similar to hummus, is made from eggplant.

Phat Guacamole Deviled EggsThese delicious eggs have guacamole as a healthy addition to the egg yolks. So on top of all the great fat burning benefits you get from eating the eggs and the yolk, you get the healthy fats, vitamins and minerals in the avocado as well.

Nutty Energy Snack BombsPhoto courtesy Isabel; tisthefood.wordpress.com

Berry DeliciousBerries and other fresh or frozen fruits have tremendous antioxidant power, and are high in fiber, and vitamins. The best fruits are organic, and locally grown—if you can find them. Berries are packed with nutrition, and the best ones are goji berries, acai berries, blackberries, and blueberries. If you cannot find fresh fruit, look for organic frozen fruit and berries. Frozen is just as good and will help make your smoothie extra thick and frosty. Avoid commercially grown fruits especially strawberries and peaches, as they are full of pesticides and herbicides and some of the worst things to eat—unless organic.

Piña Colada SmoothieThe addition of fresh pineapple lends an anti-inflammatory boost to this smoothie. Pineapple contains bromelain which helps get rid of post-workout muscle aches and pains, as well as arthritis, and other inflammation.

Chocolate MonkeyDark chocolate contains a variety of powerful fat-burning, anti-aging antioxidants, making it excellent for heart and vascular health, and lowering blood pressure as well. Chocolate also helps brain function, and elevates one’s mood, raising levels of the feel good hormone, endorphins.

Pear and Kale SmoothieThe green grapes added to this delightful pear and kale smoothie improve blood circulation and prevent harmful blood clots from forming. And the flavinol, an antioxidant found in the grapes, fights free radicals, repairs tissue in the body and is anti-aging. The oranges provide fresh vitamin C, which helps the body’s immune system, protects the blood vessels, and helps prevent wrinkles and keeps the skin looking young.

Anti-inflammatory Fat-Burning Apple SmoothieBlend all ingredients on high. Serves 2-4.

Cran-Orange BlastCranberries have been used for hundreds of years as a medicine and a poultice for wounds, and we now know that compounds in cranberries have powerful antibiotic effects as well.

Mike Geary's Healthy Fat Blend Balsamic Vinaigrette DressingTypical grocery store salad dressings almost always contain refined, processed soybean oil, corn oil and/or canola oil (all VERY unhealthy for you). Many salad dressing try to trick you into believing their products are made with extra virgin olive oil by advertising, “made with extra virgin olive oil” on the front label.

Homemade Ranch DressingThis is a delicious, healthier version of Ranch Dressing with healthy fats and fresh antioxidant charged herbs. This dressing can make a plain green salad exciting, dress up a more elaborate salad, or become a great dip for raw veggies.

Creamy Avocado DressingThis recipe is easy to make, and you can adjust ingredients to how much you want. Avocados are full of healthy, monounsaturated fats, and bursting with vitamins and phytonutrients.

Tropical Papaya, Mango and Ginger Salsa(Great on Fish or Chicken!)

Pineapple SalsaYou will love this salsa! It’s sweet, hot, tangy, and a perfect addition to grilled salmon, chicken, pork, or just for munching on by itself.

Fresh Tomato SalsaThere is nothing better than fresh tomato salsa in the middle of the summer! If you can find the tomatoes at a local farmers’ market, at the peak of their ripeness and brimming with flavor and fat burning nutrients, this stuff is absolute heaven!

Basic Soy Teriyaki Marinade Ingredients

Balsamic Vinegar Marinade Ingredients

My Favorite Fajita MarinadeWhile this works great on fajitas, you can use it to marinate beef, chicken or pork anytime for great flavor.

Mojo MarinadeThis is a power packed, tangy marinade that pairs well with beef, pork, chicken, and fish, but the high acidity makes it easy to over-marinate. I wouldn’t marinate for over an hour with this one or meat can become tough.

Barbeque Spice Rub Ingredients

Cajun Rub Ingredients

Spicy Blackened Rub Ingredients

Jerk Spice RubOne of my all-time favorites! A delicious sweet and spicy flavor addition. I love this on grilled chicken, along with a pineapple salsa or peanut sauce to go with it. Mmm!!

Mike Geary’s Lean-Body Chocolate Peanut Butter FudgeDon’t be afraid of the fat in the coconut milk. Coconut fat is mostly medium chain triglycerides (MCTs) that are quickly used for energy and less likely to be stored as fat. It also contains a special fat called lauric acid, which is extremely healthy and supports the immune system. Coconut fat is also very heart healthy and good for your cholesterol as long as it is not ‘hydrogenated.’

Fresh Blackberry or Mixed Berry TartThis fabulous fruit tart is bursting with some potent antioxidants, vitamins, minerals and fiber! Eating a variety of fresh berries is one of the best ways to fight aging.

REAL Whipped Cream ToppingWhip a half pint of organic heavy cream with an electric mixer in a metal bowl until soft peaks form. Add a touch of stevia and a splash of vanilla and mix. Keep chilled until ready to use.

Raw Apple PiePhoto courtesy of www.vegansweettooth.com

Dairy-Free Pralines ‘N Cream Ice CreamPhoto courtesy of

Dairy-Free Coconut Cream Ice CreamWhile too much of anything can be bad, this ice cream is made with ultra healthy, creamy (full fat) coconut milk. Coconut milk is a far better choice than conventional milk from cows, and although it is slightly higher in calories, it is a better fat-burning food. The medium chain triglycerides in the fat not only raise metabolism, but are converted immediately to energy, instead of being stored as body fat.

Fresh Strawberry PieThe best tasting pie is made from locally grown strawberries at the height of the strawberry season, which for many of us, is in late spring or early summer. Of course you can always find strawberries in the grocery store pretty much year ‘round, but for berries bursting with sweet and juicy flavor, look for locally grown strawberries.

Coconut Milk FlanSweet treats tend to be not only full of calories, but have the unfortunate downside of providing mostly empty calories. But you can have sweet treats that have lots of health benefits too. You will love this one!

Mike's Lean-Body Recipe: Pumped-Up Pumpkin MixIf you like pumpkin pie, you'll love this nutrient-dense, antioxidant-rich, protein-packed treat!

Resource Links U.S. Wellness Meats:

About the AuthorsCatherine Ebeling RN, BSN

BIBLIOGRAPHYBell Muzaurieta, Annie. "Farmed Fish Might Be Unhealthy: New Research Shows Popular Farmed Fish Might Adversely Affect Your Heart Health." The Daily Green. May 2008. Hearst Communcations. 07/15/09.