In Health Tips On 05 May 2014
Yoga has the ability to both reduce stress and exercise the body. It can also help you get a flat stomach, as there are a number of yoga positions (called asanas) which exercise the stomach muscles. Bear in mind that some of these are more advanced than other. Assess your own skill and comfort level before trying certain asanas. If you are not sure you are able to do one asana, start with one that seems easier and work your way up once you have built some strength and flexibility. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury. 1. Pavan-Muktasan To perform this stomach-exercising asana, first lie flat on your back. Use a yoga mat of towel to cushion the spine. Bend both knees up to your chest so that your thigh touches the stomach. Hug your knees in place and lock your fingers. Now lift your head up so your nose meets your knees. Take a deep breath and hold it for thirty seconds before releasing and slowly lowering back to tart. This exercise can also be done one leg at a time. 2. Bhujangasan For this stomach exercise, remain on the floor, but roll over on to your stomach. Position your hand under your shoulders. Now, using your back muscles, raise your upper torso off the ground to that your head is upright. Be careful not to push with your hands. You want the muscles in your back to be doing the work. Hold this posture for thirty seconds, then lower yourself back to start. Even though you are using your back muscles to lift your upper body, performing the asana will assist in reducing belly fat and flattening your tummy. 3. The Bow This stomach exercise is pretty similar to the previous asana, but more involved. It starts from the same position lying on your stomach, but in this exercise you curl your legs upward in addition to lifting your upper torso. Bend your knees so that the soles of your feet come up toward your head. Grab your ankles and pull with your hands and push with your legs until only your stomach is on the floor. Your body should feel sort of like it is making a circle. Your knees should remain together throughout the exercise. Hold this position for thirty seconds before releasing and returning to starting position. 4. Paad-Pashchimottanasan Now that you have read the name of this asana, try not to be intimidated-- it is less complicated in practice than in pronunciation. It does, however, require a fair amount of flexibility, so you may want to start with something easier and build up to this one. Start by lying on your back with your legs straight and arms overhead. Your body should be straight from head to toe with all limbs extended. Point your palms up to the ceiling and put your hands together. Contract your stomach muscles to sit up, keeping your back straight and hands overhead. Bend forward and grab your toes with your hands, putting your head between your arms so it touches your knees. Hold the position for two minutes before releasing.
In Health Tips On 27 April 2014
THIS SUMMER NOURISH YOURSELF WITH 10 FOODS FOR BEST SUMMER NUTRITION 1. BLUEBERRIES Blueberries support a healthy immune system May reduce the risk of developing harmful plaques in your arteries, which in turn reduces your risk of suffering a heart attack or stroke. May help keep bones healthy It helps in late onset of wrinkles. 2. AVOCADOS Avocados find their way onto salads, into dressings and on top of burgers with regularity It\'s includes fiber, vitamins B5, B6, C, K, folate and potassium, as well as cell-protecting antioxidants. Avocados contains good fat -- monounsaturated fat. Monounsaturated fats (MUFAs) have been found to help improve cholesterol levels as well as reduce the risk of developing heart disease. 3. CUCUMBERS You can put them on your eyes to help reduce redness and puffiness. You can put them in your water to add a punch of flavor to a cold beverage. And they make a tasty high-fiber, low-calorie snack. It is a great source of beta-carotene, potassium, magnesium and silica, as well as vitamins C, K and B5, which mean they may help lower blood pressure, keep your body\'s connective tissues healthy and help keep your skin hydrated. Be sure to eat the skin and seeds, because that\'s where you\'ll find the biggest bang of nutrients. 4. GREEN TEA (ICED) Green tea may help reduce your risk of all sorts of health problems, including obesity, diabetes, stroke and heart disease, hypertension. It may slow certain signs of ageing. Drinking two cups of green tea every day shows chances of reducing the risk of developing certain cancers, including prostate, colorectal and lung cancers. 5. LEAFY GREENS Beet greens, dandelion greens, lettuce and salad greens such as red and green leaf lettuce, watercress, spinach are all in season throughout the spring and summer months. Greens are full of the cell-protecting and repairing antioxidants vitamins C and A, and contain protein and iron, as well as B vitamins and fiber. They also contain a lot of water, which will help keep you hydrated during hot summer days. They\'re low in calories and are naturally cholesterol-free. 6. BEANS AND LEGUMES Beans and legumes such as black beans, black-eyed peas, chick peas , kidney beans, lentils and soybeans are good sources of antioxidants for cell health, as well as B vitamins, folate, calcium, iron, potassium and protein. They\'re also full of fiber. Beans and legumes contain high levels of soluble fiber, a type of fiber associated with heart health, lower cholesterol levels, blood sugar regulation and weight loss. 7. BELL PEPPERS Bell peppers are low in calories and high in vitamins. Bell peppers has been associated with reducing the risk of developing cardiovascular disease, age-related eye diseases such as macular degeneration, and some cancers, such as potentially promising activity against lung and prostate cancers.â€‹ 8. MANGOES Mangoes are high in vitamins A and C. They\'re also high in fiber (which will help keep you feeling full longer), high in potassium (which helps with heart health), and low in fat, sodium and cholesterol. 9. TOMATOES Tomatoes are a good source of vitamins A, C and E as well as folate and potassium. Tomatoes helps in preventing acne, shrinks open pores. They have heart-protective qualities, they help lower cholesterol levels (that\'s total cholesterol, LDL and triglycerides). Tomatoes also may help with keeping bones healthy. 10. WATER Men who consumed TEN (or more) glasses of water daily reduced their risk of dying from a heart attack by 70 percent. Water helps keep your body hydrated, which is important for keeping all of your bodily systems working properly. Drinking water at regular intervals makes you feel alert. The Institute of Medicine suggests roughly 2 to 3 liters of total fluids every day. Bored with water? Many fruits and vegetables add to your water intake while boosting your vitamin and mineral intake at the same time. Watermelon, radishes and zucchini, for example, all contain high amounts of water per serving -- more than 90 percent water by weight.
In Health Tips On 15 March 2014
BAKED GUJIYA Gujiya is a favourite Holi recipe, crisp with the goodness of sugar, coconut and aromatic spices. The recipe shared here is a healthy version of the traditional fried gujiya. The stuffing can be versatile, altered to suit your requirements. This baked gujiya is sure to delight you and make your Holi very special. Ingredients: For the dough 1 cup wheat flour 1 cup all purpose flour 3 tbsp ghee Salt â€“ 1/2 tsp Milk- 4 tbsp For the filling 1 cup grated coconut 1 cup crumbled paneer 1/4 cup raisins 1 cup powdered sugar 1/2 tsp cardmom powder 1/2 tsp cinnamon powder 1/2 tsp nutmeg powder Method: 1. Make a soft but tight dough with ghee, water and salt. Keep it aside for 30 minutes. 2. Roast the shredded coconut till it is brown in colour. Add crumbled paneer and mix till it melts. 3. To the above mixture, add powdered sugar and all the spice powders. Mix well and let it cool. 4. Divide the kneaded dough into small balls and roll each of then into small sized chapatis. 5. Place one tbsp of the coconut mixture in the centre and seal the edges by applying some milk. 6. Once all are made, place them on a baking tray of a preheated oven. 7. Bake at 375 Â°c for 20 minutes or till they are golden brown. Low calorie thandai recipe Makes 8 glasses Preparation time: 45 minutes Ingredients: 1 cup low-fat milk 1 1/2 liter water 1 1/2 cups sugar substitute 1 tbsp. almonds (badam) 1 tbsp. melon seeds (kalonji) 2 tsp. poppy seeds (khus-khus) 1 tsp. whole peppercorns (sabut kali-mirch) 2 tsp. aniseed (saunf) 1/2 tsp. cardamom powder (elaichi) 1 tbsp gulkand (optional) Instructions: Wash and clean all dry ingredients except sugar and cardamom. Soak sugar in half a litre of the water. Soak the remaining ingredients in two cups of water. Keep aside. Keep all soaked ingredients for a minimum of two hours. Grind all soaked ingredients except sugar to a fine paste. It works best if you use a stone grinder. Add the remaining water to the paste. Strain the mixture through a muslin cloth or a very fine strainer. Now add milk, sugar-water and rosewater to the extracted liquid. If using cardamom powder mix it in with the milk. Mix well and serve chilled. Sugar-free kesari malai peda Malai peda is a favourite delicacy of many but it can be quite rich in calories. Make its sugar-free version and enjoy it on Holi. The addition of saffron and cardamom powder gives it a beautiful aroma making it an irresistible treat. Chef Sanjeev Kapoor shares this recipe with us. Ingredients: 4 cups milk A few strands of saffron A pinch of citric acid 2 teaspoons cornflour, dissolved in 2 tablespoons of milk Â¼ teaspoon green cardamom powder 10 teaspoons artificial sweetener 8 almonds, chopped Method Bring milk to a boil in a deep pan and simmer till it reduces to half its original quantity. Add saffron and mix well. Mix citric acid in two teaspoons of water and add to the thickened milk. Add dissolved cornflour and stir continuously till the mixture thickens. Add green cardamom powder and mix well. Take pan off the heat and stir in Sugar Free Natura Diet Sugar and set aside to cool. Divide the mixture into eight equal portions and shape them into round pedas. Sprinkle almonds over the pedas and serve. Baked Bhajanee Chakli Chaklis are loved by many and make for a yummy treat but they are deep fried which means, many avoid it for health reasons. Make this baked version in an oven which does not have any oil, yet tastes just as good. This is a recipe by chef Sanjeev Kapoor. Ingredients Bhajanee Flour 4 cups rice 1 cup skinless split black gram for the dough 2 cups bhajanee flour 2 tablespoons Nutralite Table Spread Salt to taste 1 teaspoon cumin powder 1 teaspoon red chilli powder Method Preheat the oven at 180Â°C. For the bhajanee flour, dry-roast the rice and black gram separately. Cool completely and grind separately to a powder. Si both the â€‘ours and mix. Place two cups of bhajanee flour in a bowl. Add Nutralite Table Spread, salt, cumin powder and chilli powder, and mix well. Divide the mixture in half. Take one half and knead into a soft dough with half a cup of water. When the dough is used up, make a dough of the remaining flour. Put small portions of the mixture into a chakli mould and press out several chakli onto a silicon sheet arranged on a baking tray. Bake in preheated oven for 15- 20 minutes or until golden brown. Allow to cool. Store in airtight container and serve as required. Chefâ€™s Tip â€“ Add 1 teaspoon of sesame seeds to the dough for special occasions.
In Health Tips On 19 February 2014
Losing weight and getting fitter is more of a lifestyle change than anything else. If you, like most of us, want to shed a few pounds without doing too much, then here are 10 simple tricks to help you out. And, we say, youâ€™re most welcome! 1. Drink up Water is your best friend. It keeps your body hydrated, your stomach full and flushes out all its toxins. Make sure you drink 8-10 glasses of water every day. And if you want to take it one step further, drink ice cold water. Your body will have to burn calories in order to heat that water before using it up, thus giving you a slimmer waistline. 2. Ditch the salt You might love those delicious salted crisps but remember that too much salt causes water retention. And that results in bloating. If your weight fluctuates often, salt could be the No 1 offender. Go easy on packaged salted snacks and try to flavour your food with natural herbs like basil instead. But f you must use salt, try to substitute it with rock salt. Not only is it healthier, it also provides you with essential minerals like magnesium and calcium. 3. Pick olive oil If youâ€™ve always cooked with vegetable oil, groundnut oil or butter, itâ€™s probably why your weight refuses to budge. Next time on, pick up a bottle of olive oil instead â€” it has good fats as opposed to trans fats that other oils contain. Besides, it has plenty of antioxidants and fewer calories. 4. The power of grains Whole grains are a great addition to your daily diet. If youâ€™ve been eating white bread and white pasta all along, itâ€™s time to try out alternatives. Multigrain breads, whole wheat pasta and oatmeal cereal are better substitutes that digest more easily than maida-based products and also pack in plenty more nutrients. These grains have more fibre content and fewer calories which make them a healthier choice. 5. Say no to alcohol Weâ€™re not saying you shouldnâ€™t party at all, but you have to draw the line somewhere â€” especially when youâ€™re looking to cut down your calorie intake. Just remember that alcohol gives you empty calories with no nutritional value â€“ your body beaks it down first and any calories that you consume with it (all those fried snacks) will be stored in the body as fat. Did we see you passing on that strawberry daiquiri? 6. Move your body Simple movements are enough to keep your bodyâ€™s metabolism revved up. Park your car at the farthest point of the parking lot and consider walking to the supermarket sometimes. Take the stairs to your office, use the commercial break during your favourite TV show as an excuse to do some spot running and take a short walk during your lunch break. Anything that keeps you on your feet and moving is good. 7. White is good Donâ€™t get alarmed, we arenâ€™t being racists here. All we mean is white meat! While red meat is a nice treat occasionally, switch to white meat on a daily basis. Chicken and fish must be a part of your daily diet as they have lower caloric and fat content. 8. Raw rules Raw fruits and vegetables must form an integral part of your diet. Not only do they give you necessary iron, vitamins and minerals but they also provide roughage, which ensure your digestive systems function properly. Whatâ€™s more, theyâ€™re the closest youâ€™ll get to zero calories. 9. Go nutty Nuts offer you the goodness of Omega 3 fatty acids and are a complete food in themselves. Snack on a handful every evening and you wonâ€™t feel like bingeing on that large cheese pizza at dinnertime. 10. Try supplements Take iron, vitamin and calcium supplements daily, since our diets donâ€™t offer as much of them as our body needs. Supplements will ensure that your diet is balanced and you donâ€™t feel hunger pangs due to nutritional deficiencies. So, what are you waiting for? Let the weight loss begin!
In Health Tips On 17 February 2014
7 ANTI - AGING FOODS FOR YOUR SKIN Smooth, radiant skin is something everyone wants. While there\'s no magic bullet, the food you eat, along with a healthy lifestyle, can help stall some of the visible signs of aging. \"Eat smaller portions, choose nutrient-dense, healthy foods from all of the different food groups, exercise, and wear sunscreen. All of these things will help you look and feel younger. These seven foods deliver nutrients that can help keep your skin looking great. 1. OATS Eat complex carbohydrates like oats because they\'re low-glycemic. High-glycemic foods are known to cause acne and wrinkles.Oats also have a natural plant chemical that helps prevent damage to skin cells and soothes skin irritation. Also try: Other whole grains such as barley, brown rice 2. ORANGES These are loaded with water, so they hydrate your skin and your cells. In general, vegetables and fruits are great for your skin. Get at least 2-2.5 cups of vegetables and 1.5 cups of fruit per day if you\'re a woman, or 3 cups of veggies and 2 cups of fruit if you\'re a man. Go for lots of colors so you get a variety of nutrients. Also try: Pink grapefruit, tomatoes, parsley 3. AVOCADO Avocados are filled with a healthy type of fat, monounsaturated fat, which helps your skin stay hydrated. That same healthy fat can also help you absorb some vitamins and nutrients that your skin needs. Try replacing high-fat salad dressings and mayo with avocado. Also try: Olive oil, walnuts 4. EGGS It is a great way to get high-quality protein for quality skin. Also try: chicken, tofu, beans, fish 5. BRUSSEL SPROUTS These are an excellent source of the skin-friendly vitamins A and C, as well as folate. Their vitamin C promotes collagen. And while you still need to use sun protection, vitamin A and folate may help prevent sun damage. Try roasting Brussels sprouts with a drizzle of olive oil. Also try: Kale, collard greens, broccoli, cauliflower 6. SALMON This fish is one of the best ways to get healthy omega-3 fats in your diet. Recent studies have suggested that omega-3s, especially from fish, may keep skin cancer cells from growing and spreading. Aim for at least one- two servings of fish each week. Try it grilled with a whole-grain side dish like brown rice or barley salad. Also try: Flax and chia seeds, walnuts, mackerel, sardines, and fortified milk and eggs 7. GRAPES The skin of grapes, counters inflammation. Many people think it slows the aging process, plus it may fight the effects of UV light and sun damage. But you still need to use your sunscreen.\" Also try: Boiled peanuts, cocoa powder .
In Health Tips On 06 February 2014
Top 5 Stress-Busting Foods These days, it seems like every time you turn around, someone\'s talking about stress. With busier and busier schedules, and more and more demands to deal with every day, people are more stressed out than ever. But did you know you can fight the effects of stress just by adding certain stress-busting foods to your diet? Whole-grain pasta/popcorn: Many high-carb foods are already often thought of as \"comfort\" foods. But did you know that the whole grain versions of these old favorites also contain good carbs, which can boost serotonin (the \"feel-good\" brain chemical), to help reduce stress? Go for whole-grain pasta, whole-grain bread, brown or wild rice, or popcorn if you need a dose of comfort. Tea (black/green/white): A warm drink can help soothe frazzled nerves, especially on a cold day. Instead of sipping coffee, which is packed with agitating caffeine, opt for green, white, or black tea instead. They contain half as much caffeine as coffee, and are loaded with beneficial flavonoid compounds. Skip the [foods for stress diet] cream and sugar to make your cup of relaxation calorie-free. Dark green vegetables: Just one more reason why your mother always told you to eat your broccoli - it contains high levels of B vitamins, a group of stress-relieving vitamins that can also calm anxiety and depression. Other dark green vegetables like kale, chard, collard greens, bok choy, asparagus, and green beans also fit into this category. Nuts and seeds: Nuts and seeds can take the edge off gnawing afternoon hunger that may itself be stressing you out. Plus, they contain high levels of B vitamins, and magnesium - another mineral also involved in serotonin production. Too many of these tasty snacks can add a lot of extra calories to your diet, though (for example, 15 cashews contain about 180 calories), so stick to not more than 1.5 oz of unsalted nuts or seeds per day Citrus fruits and berries: Fruits like oranges, grapefruit, kiwis, and strawberries are all excellent sources of Vitamin C - a potent stress-busting vitamin. Plus, the Vitamin C found in citrus fruits is involved in the production of collagen, which helps keep your skin firm and reduces wrinkling, to help you hide the effects of stress you\'ve already lived through.
In Health Tips On 23 January 2014
Why Do We Eat More in Winter? As soon as temperatures drop, our appetite goes up for high-calorie, high-carbohydrate foods mashed potatoes, pasta and cheese the dishes that make us feel warm and cozy Craving Carbs? It Could Be SAD If your cold-weather cravings come in the form of pasta, cookies, pastries, and other carbs, you might actually just be suffering from Seasonal Affective Disorder or SAD. Itâ€™s normal to want to cope with long, cold nights by filling up on food numerous studies have shown that the brain actually produces feeling of happiness when you consume high-calorie, high-fat foods. To keep your diet in check while still warding off seasonal depression, fill up with lean protein rich in omega-3 fatty acids, such as salmon. Omega-3s have been shown to have mood-boosting power while protein will help keep you full and satisfied. If youâ€™re going to give in to a craving (and most experts agree you occasionally should), give it a healthy makeover. If you crave a big bowl of pasta and cheese, switch out regular enriched pasta for whole grain and add lean protein to the mix, along with a few vegetables for vitamins and fiber. If itâ€™s dessert you want, go for a steaming mug of hot dark chocolate, which has been shown to reduce risk of heart disease, raise levels of healthy cholesterol, and be a mood booster. Researchers found that things that are physically warm, such as a hot shower or a warm drink, can help people feel happier and less lonely. Winter Munchies Might Just Be Tradition According to some experts, winter weight gain is just a product of our environment, not biology. Between the holidays, Super Bowl Sunday, and Valentineâ€™s Day, winter is packed with opportunities to overload on traditional, fatty foods. This coupled with a decrease in physical activity during cold winter months, and itâ€™s only natural that most people gain a kg or two during winter and lose it come spring. The Expert Advice Sometimes splurge on the foods you really love, and stick to a balanced diet of whole grains, lean protein, and fresh fruits and vegetables the rest of the time.
In Health Tips On 22 January 2014
1. All vegetarian food is healthy This myth arises from the fact that vegetables have fewer calories than meat. However, you cannot overlook the way the food has been cooked. For instance, a grilled chicken will probably be healthier than a deep fried samosa. So pay attention to not just the ingredients but also the method of cooking. 2. Liquid calories donâ€™t count Some dieters will go to great lengths to say no to a square of chocolate and then go ahead and have a mocha cappuccino! Just because youâ€™re not biting into them doesnâ€™t mean the calories arenâ€™t there. Watch out for the hidden calories in beverages, fruit juices and alcohol. 3. Anything thatâ€™s fat-free is calorie-free Namkeen and biscuit packets with the words â€˜FAT FREEâ€™ emblazoned on them are everywhere and innocent people are falling into their trap as we write this! Remember, calories also come from sugar and carbohydrates so donâ€™t go munching on those fat-free biscuits in the belief that theyâ€™re harmless. Do read the nutrition label before buying something â€˜healthyâ€™. 4. Carbs are the enemy Carbs have taken a really bad rap over the last few years. While many dieters found good results when they reduced their carbohydrate intake, itâ€™s a bad idea to cut them out altogether. Every food group is essential for the functioning of the body, so donâ€™t completely eliminate one and load up on another. 5. All fats are evil You may have heard of the concept of good (monounsaturated and polyunsaturated) fats and bad (unsaturated and trans) fats. Bad fats that you should avoid as they increase your bad cholesterol are found in animal fat and partially or fully hydrogenated oils like dalda and vanaspati. Good fats are found in foods like walnuts, almonds, peanuts, salmon, soy and sunflower oils. These are good for the body and aid in weight loss. 6. Say no to milk From time to time, new reports suggest that milk is not the wonder food itâ€™s made out to be and might in fact hinder your weight loss process. Different people have different takes on milk, but thereâ€™s no doubting the fact that milk and milk products can take care of many of your dietary needs. If itâ€™s the fat youâ€™re worried about, simply go for a fat-free version of milk. 7. Snacking is strictly prohibited Thereâ€™s long been a belief that if you want to lose weight, you should have just three big meals in a day and avoid snacking in between. Studies suggest that eating 6 or 7 small meals through the day is not only healthier, but also shows better weight loss results. Watch out for the snacks you eat however. Say no to chips and biscuits and go in for fruits and nuts instead. 8. Itâ€™s OK to splurge on weekends This often ends up as one of the biggest setbacks for a dieter â€“ being careful all week and then going crazy on the weekend with junk food and dessert. Donâ€™t say no today to just end up eating double on the weekend. 9. Skipping meals will help in weight loss This is a terrible mistake and also a terribly common phenomenon amongst those looking to lose weight. Skipping a meal sends your body into starvation mode and you only end up eating more than you should later. Eat all your meals and never ever starve yourself. 10. Those natural fat busters you see advertised actually work Fat busters that promise startling results due to their secret ingredients from the Amazon rain forest or the surface of the moon or wherever might be the longest running April foolâ€™s gag in history. They do not work and are designed for one purpose only â€“ to take your money. Worse, they might actually be harmful and cause your body serious damage. Donâ€™t fall for things that seem too good to be true. Healthy eating + regular exercise + a good nightâ€™s sleep is the only proven formula to lose weight.
In Health Tips On 22 January 2014
Prevention is definitely better than cure- Prevent COLD 1. Cover the head and neck with clothes 2. Gargle with hot saline water 3. Take fresh fruits and vegetables to boost your immunity 4. Keep yourself warm at all times 5. Do not sleep during the day 6. Do not sleep late 7. Do not share towels and glasses 8. Avoid deep fried and processed food Build immunity to come out of common cold Ingredients: Ginger- 1 tbsp, - 10 leaves, Pepper- 5, Turmeric- 1 pinch Honey- 1 Tbsp, Water -250ml Process: 1. Mash Ginger , Tulsi, Pepper into ruff paste. 2. Boil Water and add to it. 3. Let it boil for 10 min till nice flavour come out of it. 4. Add turmeric and Honey to it. 5. Sieve and Drink it Luke warm. 6. Take 3-4 times daily. Quick relief for cold in single sitting.
In Health Tips On 22 January 2014
Tomatoes are one the best foods to get rid of fat around your belly. They not only taste good, but are packed with antioxidants, too. Tomatoes reduce water retention in the body, and also help in the production of leptin (a type of protein), which is responsible for regulating your appetite as well as your metabolism A watermelon contains almost 91 per cent of water. This makes it a great low-calorie option. Watermelon helps in removal of excess fluids from the body. It is these fuids which cause excess belly fat. The only remedy to cure water retention in the body is to increase fluid intake in your diet. And, this fruit is one of the the richest sources of water Papaya is one the best fruits for digestion. It contains papain (an enzyme), which helps to break down food faster, flattens your belly and reduces bloating Mushrooms prevent us from snacking throughout the day. They leave you satisfied for a longer time, thus curbing your appetite. Other than this, the dietary fibre in mushrooms promotes good bowel movement Many people harbour the misconception that fats should be completely avoided when you are trying to lose some extra pounds. But, olive oil contains a chemical called oleic acid, which breaks down excessive fat in the body. Also, monounsaturated fats found in olive oil help in controlling your blood sugar levels A research conducted by University of Purdue has found that though almonds are rich in calories, they do not contribute to belly fat. They contain vitamin E, which is good for your skin. Also, they are high in fibre and protein content. As proteins are filling, they contribute in killing your untimely hunger pangs. And, fibre rich diet improves the digestion process, leading to a flat stomach. Switch to whole grain. The body shows a decreased insulin response to whole grain as compared to refined carbohydrate like rice and white bread. So replace those meals of white rice and milk bread with whole grains like lentils, brown rice, and whole wheat bread for a trimmer waistline. Salmon, tuna and mackerel, in addition to being a great source of omega-3 fatty acids, also improve metabolism and help burn fat faster by improving the bodyâ€™s glucose-insulin response. Eggs are a great source of protein and contain essential amino acids that the body needs to build everything from muscle fibres to brain chemicals. It is the perfect breakfast food, and ensures you feel less hungry during the day and reduces that urge to snack Apples are one of the most popular negative calorie foods. This means that an apple burns more calories that it adds to the body, while being digested, making for a great, tasty snack that does nothing to add to body fat. Green tea contains certain chemicals called polyphenols and catechins that boost metabolism and help burn fat. Including 2-3 cups of green tea in your diet will help reduce that waistline, as well as provide a host of other health benefits Apple cider vinegar: New research indicates that 2 tablespoons of apple cider vinegar (ideally mixed with a glass of water), consumed daily over a period of 12 weeks, works to lower body weight and reduce belly fat. This is attributed to vinegar\'s acetic acid, which is believed to pump out proteins that break down fat. Apple cider vinegar is known for its detoxifying properties. It aids digestion and kills the harmful bacteria in your intestine. It also reduces water retention in your stomach and flushes out toxins Olive Oil: Mono-unsaturated fats like those found in olive oil, work to reduce belly fat and donâ€™t increase calorie intake Stock up on cruciferous veggies like broccoli, brussels sprouts, asparagus, peppers, and yellow beans. They contain folate, beta-carotene, calcium, magnesium, and fiber, and are rich in vitamins A, C, and K Leafy greens: \"Not only are leafy greens a great way to add volume to your meals without the calories, but they are chock full of nutrients (vitamins A, C, K, folate, calcium, iron, magnesium, potassium, and fiber) and easy to incorporate into your day,\" says Mary Dinehart-Perry, a registered dietitian and clinical trials director for Zone Labs, Inc. She recommends swapping out iceberg for spinach in your salads, adding mustard greens or collards to your soups, or dishing up a side of sautÃ©ed kale to fill up, fight disease, and look fab in your bikini. Peppermint: \"Peppermint works to reduce bloating and indigestion and soothe the GI tract all around,\" says Rachel Berman, registered dietitian and Director of Nutrition for CalorieCount.com. Try mixing up some iced peppermint tea or add a few mint leaves to your water. Red bell peppers: \"This beautifully colored vegetable is bursting with antioxidants (especially vitamin C and beta-carotene) to help your body fight off infections,\" says Margaux J. Rathbun, a certified nutritional therapy practitioner and creator of nutrition website Authentic Self Wellness. \"They are also stimulating for the digestive system and have been shown to be metabolism-boosters, helping you to lose unwanted pounds. They are perfect for dieters when eaten raw or prepared in a juice concoction.\" Yogurt is magic for the tum. â€œThe 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.\" Ideally go for the plain-flavoured yogurts, that donâ€™t contain added sugars. Eating oats is one of the best ways to kick start your day. Oats are not only filling, but they also provide your body with energy that is released slowly throughout the day. They make you feel full, contain very few calories, and lower your cholesterol too. Eat these fat reducing foods and you will have a flatter stomach in a matter of weeks. Bananas : When you talk about weight loss, most people would suggest you to avoid bananas as they are fattening. But, here is a twist. Bananas contain high levels of potassium that helps to reduce water retention in the body. They are also rich in fibre, which keeps you satiated for a longer time, thus curbing your cravings