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Women's Health: Flat Belly

Women's Health: Flat Belly

Women's Health: Flat Belly

It’s the most talked about subject in the Women’s Health office: the belly. And no matter how much exercise you do, it’s the most difficult area to tame. This book will help you achieve the flat tummy you’ve always wanted. It explains how the food you eat performs in the body, what’s good for you and what’s not and gives you 86 delicious recipes to achieve your goal. Heed these words: there’s no need to ever go on a diet again. Seriously. We’re talking important, permanent changes to the way you eat that will help you look and feel stronger, sleep and perform better, have more energy and help you on your way to that flat belly. What’s not to love?

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South Africa
Media 24 Ltd
R 100
R 100
1 Issues

in this issue

1 min
a tale of two plates

Carb calories for energy Fat calories for BMR or energy Protein calories for BMR BREAKFAST (400 calories) 2 eggs (poached) on 1 slice rye bread + butter VS 2 thick slices brown toast with a banana The eggs meal has eight times as many fat calories, but 75 percent of the toast meal will be stored as fat. Carb calories 296 Fat calories 36 Protein calories 68 TOTAL CALORIES: 400 Carb calories 57 Fat calories 281 Protein calories 62 TOTAL CALORIES: 400 LUNCH (325-350 calories) Italian Chicken Salad VS Bento Box 90 percent of the chicken salad can be used for repair, but less than half of the bento box can. Carb calories 31 Fat calories 206 Protein calories 87 TOTAL CALORIES: 324 Carb calories 200 Fat calories 90 Protein calories 65 TOTAL CALORIES: 355 DINNER (400-450 calories) 280g steak with a few wedges of sweet potato VS 140g steak with a…

1 min
beetroot tartare

SERVES 4 CALS 481 READY IN 15MIN It’s a raw classic, packed with protein. But if you’re apprehensive about uncooked beef, think of the gym boost. This dish substitutes half the steak for beetroot–with good reason. The University of Exeter found that juiced beetroot improves endurance by 16 percent. This recipe also sneaks in iron-packed capers and vitamin C-rich parsley. Try it! Ingredients • 400g cooked beetroot• 160g beef fillet• 40g shallots, peeled and chopped• 40g capers• 40g gherkins, chopped• 1 tbsp honey• 1 tbsp white wine vinegar• 1 bunch parsley, chopped• 4 egg yolks• 4 slices wholewheat bread Method 1 Drain the beetroot and cut it into tiny cubes. 2 Next, chop the beef fillet into cubes of the same size and mix with the beetroot. Fold in the shallots, capers and gherkins. Mix the honey, vinegar…

1 min
mushroom burger

SERVES 4 CALS 284 READY IN 20MIN A portobello mushroom, rubbed in olive oil and balsamic and topped with mozzarella makes for a divine and veg substitute. Even if you’re a beef buff, we think you’ll like this one. Ingredients • 2 tbsp mayonnaise• Juice of ½ lemon• 150g roasted red peppers• 1 clove garlic, crushed• 4 large portobello mushrooms, stems removed• 1 tbsp olive oil• 1 tbsp balsamic vinegar• 1 tsp dried Italian seasoning• Handful grated mozzarella• 1 red onion, sliced into rings• 4 wholewheat buns• A few handfuls of lettuce, rocket or any green salad leaves Method 1 Combine the mayonnaise, lemon juice, red peppers and garlic. If you want a uniformly red mayonnaise, purée the lot in a processor. 2 Heat a griddle pan (or a frying pan). Rub the mushrooms with the oil, vinegar,…

1 min
chicken & mushroom burger

SERVES 6 CALS 320 READY IN 25MIN Chillies are rich in capsaicin, which can increase your metabolism by 23 percent up to three hours after eating. Chicken burgers have around 70 percent less fat than beef burgers and thighs are higher in protein than mince, so are a better option. With the protein and chillies, this tasty little number is sure to keep you fuller for longer. Ingredients • 3 garlic cloves• 2 bay leaves• 3 portobello mushrooms, cleaned, stalks removed• 3 tbsp extra-virgin olive oil• 6 chicken thigh fillets, trimmed• Bunch of fresh thyme• Juice of 2 large lemons• 2 red chillies, deseeded and chopped• 2 avocados, halved and sliced• Three spelt or wholewheat rolls, cut in half• 50g rocket Method 1 Mix the garlic, bay leaves and mushrooms with a tiny splash of the oil…

1 min
skirt steak & chimichurri

SERVES 6 CALS 352 READY IN 15MIN A traditional Argentine sauce, chimichurri is a damn sight better for you than tomato sauce. With not one, not two, but nine cloves of garlic in there (now that’s a kick up the backside for your metabolism), and vitamin K-packed origanum, this will get your fires burning. Ingredients • 9 cloves garlic, chopped• 1 bunch parsley, chopped• 1 bunch origanum, chopped• ½ bunch spring onions, chopped• 1 tsp paprika• Juice of 2 lemons• 60ml balsamic vinegar• 150ml olive oil• 6 plum tomatoes• 3 x 400g skirt steaks• 1 tsp olive oil Method 1 Make the chimichurri. Mix two-thirds of the garlic, the herbs, spring onions, paprika, lemon juice and balsamic and leave for one hour. Now, whisk in the oil and season. Do this at least two days before you…

5 min
spice up your life

SERVES 3 CALS 150 READY IN 30MIN 1 Oyster Mushroom Sabzi Ingredients • Dash of olive oil• 1 tbsp nigella seeds• 4 garlic cloves, chopped• 2 small onions, quartered• 1 tbsp grated ginger• 1 green chilli• 1 tsp turmeric• Salt, to taste• 2 tomatoes, chopped• 250g oyster mushrooms• 100ml light coconut milk Method Pour some oil into a frying pan, add seeds and cook over a low-medium heat until they sizzle. Remove from the heat and allow the oil to cool for a moment. Add the garlic, onions, ginger and chilli and fry for five to 10 minutes, stirring. Add the turmeric and salt and cook for 20 seconds, stirring. Add the tomatoes and cook until soft–no longer than five minutes. Wipe the mushrooms clean. Add the coconut milk and mushrooms to the pan. Stir and cook…