10 Foods for Flat Abs

I'm in the mood for a bit of healthy eating.  We are absolutely inundated with junk food around the holidays and I refuse to add any more weight than I already have!  This is My Journey post #9.  It should really be called "How to Lose 5 Pounds in 5 Days."  
Seriously...I've already lost 5 pounds!!!  
Check out my meal plan at the bottom.

I love Fuji Apples!

I found "The 10 Best Foods for Flat Abs" at Fitness Magazine so I thought I'd share.  Many of the items below were mentions in 20 Superfoods for Weight Loss Part 1 and Part 2.

Almonds
These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar.

Eggs
You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). 

Soy
Soybeans are a great source of antioxidants, fiber, and protein. Plus, they're incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie.

Apples
A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits.

Berries
Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say that it's best to get between 25 and 35 grams every day -- the fewer calories you absorb from all the other stuff you put in your mouth. That's because fiber traps food particles and shuttles them out of your system before they're fully digested.

Leafy Greens
Their cancer-preventing carotenoids won't help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement.

Yogurt
People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.

Veggie Soup
Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food.

Salmon
Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient, according to Kleiner.

Quinoa
Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa's nutty flavor and crunchy-yet-chewy texture are like a cross between whole wheat couscous and short-grain brown rice.

Are you inspired yet?  Remember, just because it's the "Holiday Season" does not mean it's okay to go overboard on the sweets and junk food.  I worked hard to stay in shape all year and I'm not gowing to blow it now! 

Here's a recap from Mary's Kitchen.  
This has been my typical day of food.

Wake-up: 1 large glass of water with lemon or lime juice.
Breakfast: Oatmeal with a spoonful of honey and a cup of black coffee with honey.
Water!
Snack: Carrot Sticks and/or celery sticks. 1 cup of Slim Tea.
Water!
Lunch: Scrambled eggs (no cheese for now)
Water!
Snack: Protein Shake
**Let me be more specific**  
I use Standard Process SP Complete.  It is a natural, whole food product and is available non-dairy.  I also add veggies to the shake.
No chemicals and non-gmo.

Dinner: Salad with homemade dressing and another protein shake.

Water is key.  I drink about 10- 8 ounce glasses a day.  Sometimes more when I workout.  After dinner I've been drinking a cup of Everyday Detox tea but I might switch that to the morning.   I love the slim tea and it's natural. 

Bloomsdale Longstanding Spinach

 I'm also growing quite a bit a my own veggies in the garden.  This past year I harvested Eggplant, Basil, Swiss Chard, German Giant Radish, Orange and Red Tomatoes, Carrots, Beets, Peppers, Dill and Calendula all from my little patch out in the yard.  

It's an amazing feeling preparing a meal using veggies from the garden.  Check out Mary's Heirloom Seeds for a unique selection of healthy, non-gmo, organic heirloom seeds.

"Food for Thought" and Weight Loss (part 2)

Yesterday I teased you with the first 10 of Self magazines 20 Superfoods for weight loss.  The weight wait is over.  Check out the rest!  My Journey post #8

Roasted Brussels Sprouts and Quinoa

Almond Butter
Adding this spread may lower bread's glycemic index (a measure of a food's effect on blood sugar).

Pomegranates
The juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. In addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet.

Chile
One reason to spice up your meals: You'll crank up your metabolism.

Yogurt
Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady.

Quinoa
Curbing hunger is as easy as piling your plate with this whole grain. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours, Krieger says.

Sardines
These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they're low in mercury and high in calcium, making them a smart fish pick for pregnant women.
Tarragon
You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Plus, tarragon lends a sweet, licorice-like flavor to bland foods.

Parmesan Cheese
Drop that rubbery lowfat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds.

Avocado
Don't let the fat content of an avocado (29 grams) scare you—that's what makes it a top weight loss food, Kraus says. "The heart-healthy monounsaturated fat it contains increases satiety," she says.

Olive Oil
Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature. "Research shows it has anti-inflammatory properties," Kraus says. Chronic inflammation in the body is linked to metabolic syndrome.

"Food for Thought" and Weight Loss

Yes, the holidays are here but that does not mean packing on the pounds or starving yourself.  I'm actually planning on loosing a few pounds before Christmas.

Baby Lucy taking a cat nap!

I found a great article at Self.com, "20 Superfoods for Weight Loss."  
Here goes My Journey #7

Apples
Eat more Apples are the ideal on-the-go low-calorie snack. For a pie-like treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.

Steak
Try to consume local organic beef; it's healthier for you and the environment.

Eggs
Dig in to eggs, yolks and all: They won't harm your heart, but they can help you trim inches.

Kale
One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium.

Oats
All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.

Lentils
Lentils are a bona fide belly flattener. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.

Goji Berries
Snack on them mid-afternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon.

Wild Salmon
"Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat," Grotto explains. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.

Buckweat Pasta
Swap plain noodles for this hearty variety; you'll slip into your skinny jeans in no time. "Buckwheat is high in fiber and, unlike most carbs, contains protein," Zuckerbrot says. "Those two nutrients make it very satiating, so it's harder to overeat buckwheat pasta than the regular stuff."

Blueberries
All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit. They also deliver 3.6 grams of fiber per cup.

So that's the first 10!  I'll share the second 10 tomorrow.  Looking for ways to get started?  Check out 6 Ways to Stay Focused.

Seeds in a Stocking WINNER!!!

I chose 3 WINNERS this time around for the Seeds in a Stocking giveaway!  If you didn't win, you can still order them from Mary's Heirloom Seeds and they'll still arrive before Christmas!

Seeds in a Stocking Winner:  Claire!
You have been notified by email (please check your spam folder just in case)

Runners-Up: Kim M. and Debra Ann

Runners-Up will receive 2 heirloom seeds of their choice from
Mary's Heirloom Seeds
You have been notified by email (please check your spam folder just in case)

There are SO MANY unique varieties of heirloom seeds!  If any of you have questions about heirloom seed varieties please feel free to ask.  

Useful Links:

2013 Heirloom Seed Announcement

Pink Oxheart Tomato

Sweet Corn

Beans 

Spaghetti Squash (3 Sisters Method)

Marglobe Tomato

Japanese White Egg (eggplant)

Basil  (My favorite!)

Growing From Seed 

New Arrivals  

Below are a few of my favorite and some of the easiest varieties to grow!

Extra Dwarf Pak Choy

French Breakfast Radish

Genovese Basil

Tom Thumb Lettuce

THANK YOU all for entering!

Eat, Drink and be Merry!

No Garden Spotlight today!  I'm getting ready for a big birthday celebration in our Chiropractic Office for the Doc.  
SHHHH...It's a surprise!  

AND, I'll be asking my trusty Rafflecopter at Midnight to night to choose a winner for the Seeds in a Stocking Giveaway.  
There are still a few hours left to enter!

I'll share the tutorials for our goodie bags later but for now, enjoy the delicious food and drinks that I've been posting over at Mary's Kitchen!

Homemade Vanilla Extract

DIY Peppermint Vodka

Raw Food Friday #3  Green Onion Dip

Sesame Ginger Broccoli Slaw

There are so many simple, healthy recipes at Mary's Kitchen.
Check out my Harvest Recipes!

See you tomorrow when I announce the winner of the Seeds in a Stocking Giveaway!

In the Garden Spotlight: Basil

Basil is by far the easiest plant I have grown...EVER!  Basil needs sun, water and room to grow.  If your plant gets too tall or bushy, chop of a piece and add it to your salad, make pesto or even Basil Lemonade!

Purple Opal Basil

My favorite varieties are Dark Purple Opal, Fine Verde and Genovese Basil.  All three of them are great in pesto and the purple adds a bit of color to salads or even pizza!

Fine Verde Basil

Companion Plants for Basil are: tomatoes, peppers, oregano, asparagus and petunias.

From the Growing from Seed page:

Sow seeds outdoors when soil is warm and temperature does not drop below 65°F. Basil can also be started indoors 4-6 weeks before planting out. Seeds usually germinate within 7 days of planting.

Seedlings need 6-8 hours of sunlight .  Basil can be grown indoors on a nice sunny ledge or windowsill or outdoors in a sunny spot.

Make successive sowings for continuous summer supplies. Pinch back flower stalks as they appear to keep plants from bolting.  Basil prefers rich well-drained soil.

I have found Easy to grow Herbs very helpful.

Doesn't that sound easy?  I found a basil plant at my local supermarket for $4.  For $4 at Mary's Heirloom Seeds you can get a full pack of organic, non-gmo Basil seeds.  That's a possible 35 basil plants!!!

Want to grow your own?  Enter to win the Seeds in a Stocking Giveaway!  ENDS December 4th at Midnight!  Win it for yourself or give as a gift.

This is a series!  Did you miss the previous spotlights?

Pink Oxheart Tomato

Sweet Corn

Beans

Spaghetti Squash

Marglobe Tomato

Japanese White Egg (eggplant) 

In the Garden Spotlight: Japanese White Egg (eggplant)

This is definitely one of the most unique seeds available at Mary's Heirloom Seeds. I grew Black Beauty Eggplants last year and really enjoyed eating them right off the bush/plant. The Japanese White Egg will be a delightful addition to my garden.

65 days.  Produces heavy yields of 2-3" oval creamy white eggplants.  Long season.

Wonderful rich flavor.  Perfect for a delicious stir-fry or lasagna.

Companion plants for the eggplant are: amaranth, beans, peas, spinach, tarragon, thyme and marigold. Eggplant is a member of the nightshade family and does well with peppers as they like the same growing conditions.

From the Growing from Seed page:

Eggplants can grow 2 to 6 feet tall, depending on the variety.  Grow eggplant in full sun. Eggplant is not particular about the soil it grows in but will grow best in well-drained soil rich in organic matter.

Eggplant is sensitive to cold (and extreme heat). It grows best where day temperatures are between 80° and 90°F and night temperatures between 70° and 80°F. Eggplant is best started indoors 6 to 8 weeks before transplanting into the garden.

Sow eggplant seed ¼ to ½ inch deep spaced 4 to 5 inches apart. Thin plants to 6 inches apart if the weather does not allow transplanting before plants grow 5 to 6 inches tall. Set eggplants into the garden 18 to 24 inches apart. Space rows 24 to 36 inches apart.

Do not over water or allow the soil to dry out. Once the soil has warmed, mulch around eggplants to retain soil moisture and an even growing temperature. Eggplants are heavy feeders prepare planting beds with aged compost and side dress eggplants with compost tea every 2 or 3 weeks during until the fruit has set. (stay tuned for compost tea recipe)

Eggplant is easily grown in containers. Plants will grow in pots at least 12 inches across and as deep. Choose a smaller growing variety.

Homegrown Black Beauty Eggplant

Harvested: Eggplants, tomatoes and swiss chard!

Do you have a favorite variety?  Would you like to share your garden?  Send me an email or leave a comment!

The Seeds in a Stocking Giveaway is almost finished.  2 days left!

No wrapping required!  No Card?  No Problem!
Includes 3 seed packs of your choice, a mini stocking and a holiday card for you to personalize.

*Stockings available in Red, Green and Blue*

This is a Garden Spotlight series!
Pink Oxheart Tomato
Sweet Corn
Beans
Spaghetti Squash
 Marglobe Tomato

In the Garden Spotlight: Marglobe Tomato

My first "spotlight" post was the Pink Oxheart Tomato.  I am currently growing them in the garden but they are just seedlings.  I had terrific success growing Marglobe Tomatoes in my Florida garden.

Aren't they Gorgeous?

75 days. Determinate.  Marglobe tomatoes can be traced back to 1917 but were introduced by the USDA in 1925.  Medium size red fruit make excellent canning tomatoes or sliced for a sandwich or salad.  Good size and uniform deep scarlet color, 7 to 10 ounce fruits.  Great for humid climates.

I highly recommend heirloom marglobe tomatoes.  They are especially great for Florida gardeners as they grow well in humid climates.

For growing instructions check out the Growing from Seed page.

If you intend to grow organically or you would like to reduce your dependency on expensive treatments, use Companion planting.

Companion plants include:  asparagus, basil, beanborage, carrots, celery, chive, cucumber, garlic, head lettuce, marigold, mint, nasturtium, onion, parsley, pea, pepper, marigold, pot marigold and sow thistle.

Borage

 I especially like to grow borage and calendula around my tomatoes.  They are beautiful flowering plants, attract beneficial insects and can be eaten in salads.  Calendula is great for tinctures or beauty products.

Calendula

This is a Garden Spotlight series!

Pink Oxheart Tomato

Sweet Corn

Beans

Spaghetti Squash

Enter the Seeds in a Stocking Giveaway!