healthy diet

25 Flat Belly Foods

1. EVOO – (extra virgin olive oil) A-monounsaturated fat that burns calories and fat. This oil also helps with cholesterol levels. A great belly slimmer. 2. Nonfat Greek Yogurt – Greek yogurt has more protein than regular yogurt which keeps you fuller longer. It also contains good bacteria (probiotics) that works to reduce the bad bacteria in the intestines that is responsible for belly bloating. 3. Mushrooms – With the lack of vitamin D, it has been linked to higher levels of belly fat. Mushrooms are the only natural plant source of Vitamin D. Mushrooms are a fabulous way to cut carbs too. 4. Skim Milk – Milk is the perfect combination of protein and carbs to keep you feeling full, especially after a workout. It also helps to build muscle and lose fat. Check out our Strawberry Banana smoothie with skim milk. 5. Beans – Beans are a great food for belly slimming. They are high in fiber and low in calories. Beans are great because they fire off at, build muscle and regulate digestion. They also help you feel full faster and longer which helps with over-eating. 6. Almonds – A super convenient snack, almonds (with the skin) …

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EAT Your Water: 8 Foods to Help You Stay Hydrated

Do you have a hard time getting the recommended amount of water everyday? It’s important to stay hydrated, especially while working out, so here’s a few foods that’ll help you eat your water! 1. Spinach Spinach is 91.4% water. Piling raw spinach leaves on your sandwich or salad provides great hydration, with an added nutritional punch. Spinach is rich in lutein, potassium, fiber, and brain-boosting folate, and just one cup of raw leaves contains 15% of your daily intake of vitamin E—an important antioxidant for fighting off the damaging molecules known as free radicals. 2. Watermelon It’s fairly obvious that watermelon is full of water, but this juicy melon is also among the richest sources of lycopene, a cancer-fighting antioxidant found in red fruits and vegetables. 3. Carrots Carrots contain about 87 percent water and more of the powerful antioxidant beta-carotene than any other vegetable or fruit. Studies have found that compounds in carrots help protect again skin, lung and oral cavity cancers. 4. Celery Like all foods that are high in water, celery has very few calories—just 6 calories per stalk. And its one-two punch of fiber and water helps to fill you up and curb your appetite. This lightweight veggie isn’t …

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Tips for a Healthier Fourth of July

Holidays are for celebrating and are meant to be enjoyed, but you don’t have to sacrifice your health or beach body every time you attend a BBQ. These 6 BBQ survival tips can help keep your health and fitness goals on track. 6 Healthy Eating Tips For Your 4th of July BBQ 1. Use small plates Research clearly shows that people who choose smaller plates and utensils eat less without even noticing it. Try borrowing a plate from the kids table or the dessert tray. 2. Eat slowly and mindfully People who eat more slowly eat fewer calories over the course of a meal. BBQs are a perfect opportunity to pace yourself as you mix and mingle with friends and family. 3. Eat healthiest foods first If you are eating slowly and off small plates, you may as well fill up on the healthiest stuff first. Salads are a great place to start. 4. Skip the chips, crackers and bread Refined carbohydrates are the worst things you can eat because they offer little satisfaction, loads of calories and dangerous insulin spikes. BBQs are filled with wonderful food, so do yourself a favor and save your calories for the really good stuff. 5. Keep …

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10 Foods Fit Women Need:

Are you picking the proper fueling foods? Here are 10 essential items active women need in their pantries, refrigerators and freezers. These foods are packed with vitamins, minerals, antioxidants and other nutrients to keep you fueled, full, and ready to take on the world! 1. Oatmeal. Soluble fiber from oatmeal, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.  2. Berries. A handful of frozen berries adds antioxidants and fiber to your morning smoothie or oatmeal. Blueberries are only 80 calories per cup, and they pack a powerful nutrition punch by supporting brain, eye and heart health. 3. Fish.  Fatty fish are one of the best foods sources of essential omega-3 fatty acids and also provide vitamin D, a critical nutrient that many women lack (it works with calcium to preserve bone strength). 4. Flaxseed.  Not a seafood fan? Flaxseeds are also rich in omega-3 fats, and they’re also filled with fiber. Mix a spoonful into oatmeal, Greek yogurt or smoothies to add flavor, texture and nutrition. 5. Quinoa. It contains all 9 essential amino acids as well as bone-boosting minerals like copper, phosphorous, iron and magnesium. 6. Greek yogurt.  With twice as much protein as regular yogurt, the Greek version helps …

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Tips for a Healthy Thanksgiving

1. Use a Smaller Plate At big meals, like Thanksgiving, it’s very difficult to avoid the temptation to fill your plate to capacity with delectable goodies! Instead of trying to make your portions smaller, just make your plate smaller! Simply filling up a smaller plate instead of the average sized dinner plate can cut up to 500 calories out of your meal!  2. Drink Water As you enjoy the your crisp green beans and succulent sweet potatoes, be conscious of what you’re drinking. Limit yourself to one beverage of your choice, and then switch to water. Making sure that you stay hydrated throughout the day can help your brain to differentiate between actual hunger and dehydration. Often, many people confuse dehydration with hunger, and eat more without understanding why the feeling they are experiencing won’t go away! 3. Put Down the Fork!  I know that I personally struggle with this one. I have a nasty habit of preparing my next bite while I’m still chewing my last one! If you have your mouth full of tangy-sweet cranberry sauce covered turkey, put your knife and fork down. Wait to prepare your next bite until you’ve finished the last one. This will …

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