The ingredients to combat the battle of the bulge may be sitting right in front of you, or behind the cupboard door. We are here to help, so here are several ways to make flavorful dishes from key ingredients that fight fat. Mash your favorite ripe berries or use a food processor to make a chunky spread (strain off liquid). Prepare a fresh salsa by dicing mango, cucumber, red onion, cilantro and jalapeno in ratios to your liking and set aside as a garnish. In a high powered blender mix ? cup soymilk, ? cup vanilla yogurt, 1 teaspoon powdered green tea* (1 tablespoon if using sweetened powder), ? avocado, ? banana and ? cup crushed ice. Cook thinly sliced bell pepper, onion and chicken breast seasoned with cayenne or chili powder, black pepper, cumin and garlic powder in skillet coated with olive oil. Whole grain rye, berries, salsa, asparagus, banana, pico de gallo, beans, zucchini, and onion are high in fiber to fill you up and satisfy, curbing a desire to add calories.
Protein from fish, chicken, yogurt, and beans requires more effort to digest, keeps you satisfied and helps you build more calorie-burning muscle.
Peanut butter, fish, avocado and almonds provide heart-healthy unsaturated fats that fill you up, suppress appetite and support metabolism.


When combined together, these meals provide lots of protein and fiber with little refined carbohydrates, not to mention tons of vitamins, minerals and phytochemicals.
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Not just that, as you sleep the body produces its fat-burning-and-anti-aging hormones like HGH, glucagon, and testosterone. While you may have purchased a complete list of superfoods from the grocery store, having ideas on how to combine them into tasty meals proves helpful. Blend until smooth.  * Try making your own using sencha tea leaves in a very clean electric coffee grinder. Serve on large lettuce leaves with pico de gallo, slices of avocado and spoonfuls of black beans. Their complex carbohydrates reduce the body’s insulin response, allowing the release of fat when needed for fuel.
Each eye-catching colorful dish is a full meal for one and easily multiplied for couples or families. Before starting any exercise program or diet, make sure it is approved by your primary care physician.


Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC. But …When Measuring Wellness, Look Beyond The Scale (WCCO)Are you ready to start a new workout plan? Spread natural peanut butter on thin whole grain rye crisp bread and top with the berry mash.
Grill your favorite fish (we recommend salmon, tilapia, sea bass or mahi mahi) with a squeeze of lime. For larger appetites requiring more energy, enhance with an ounce of nuts, side of fruit, cup of milk or small corn cob to add about 120 calories.



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