Monday, September 23, 2013

5 Things You Didn’t Know You Could Make with Cereal

Breakfast, lunch, and dinner can all use one ingredient: Cereal

How many times have you searched through the pantry only to find that you have little more than the basics, which includes, of course, a box of cereal? Well, with a little ingenuity and thinking outside of the “cereal” box, you can make a variety of recipes, from appetizers to desserts, using the breakfast staple. So, whether you are a well-seasoned kitchen MacGyver or a home cook in training, making meals with whatever you have on hand just got easier — thanks to cereal.

Breakfast cereal isn’t just served with a splash of cold milk and a sprinkling of fruit anymore. In fact, cereals can be used in many recipes that call for breadcrumbs. For example, when coating chicken, much like breadcrumbs, cereal holds the moisture inside of the meat and adds a crunchy texture to the outside. Also, cereal acts like breadcrumbs when binding food together like in burgers or meatballs. It can also be used as a crunchy topping in desserts instead of cookies or crackers.

The Cook editors at The Daily Meal surveyed the cereal aisle and were excited about these recipes using Kellogg’s brand cereals. Chicken marinated in ginger, garlic, and soy sauce is then coated in Rice Krispies cereal for an extra crunch. All-Bran wheat flakes are used for a crunchy topping on a juicy apple cake. Raisin Bran is added to a beef and dried fruit curry for satisfying Crock-Pot meal. And Corn Flakes are combined with marshmallows and used as a crispy topping to a sweet potato casserole — perfect for the holidays.

Next time you find yourself without breadcrumbs, cookies, crackers, or whatever binding agent a recipe calls for, try using breakfast cereal instead. Or better yet, check out some of the recipes that we’ve selected. Using ingredients that you have on hand and becoming a little creative in the kitchen is the foundation for a satisfying and gratifying meal.

Asian Chicken Tenders Recipe
Ginger, garlic, and soy sauce give an Asian twist to chicken tenders. Rice Krispies cereal gives them a crunch!
Click here to see Asian Chicken Tenders Recipe

Cheesy Broccoli Bake Recipe
Rice Krispies cereal gives a crispy crunch to this classic casserole.
Click here to see Cheesy Broccoli Bake Recipe

Chocolate Scotcheroos Recipe
It’s fun to say. They’re fun to make. And, thanks to the chocolate, butterscotch, and peanut butter, they’re even more fun to eat.
Click here to see Chocolate Scotcheroos Recipe

Moroccan Chicken Stew Recipe
Chicken and vegetables are combined with spices, couscous, and crunchy cereal for a healthy and satisfying meal.
Click here to see Moroccan Chicken Stew Recipe

Sweet Potato Bake Recipe
A longtime holiday favorite — sweet potato casserole topped with Corn Flakes and sweet miniature marshmallows.
Click here to see Sweet Potato Bake Recipe

Friday, September 20, 2013

Surprising Foods That Flatten Your Belly

Deflate that spare tire with these fruits and herbs that naturally trim belly fat.

Not many people have perfect six-pack abs (but if you do, good on you!) but having an exceedingly expanded waistline can do more than keep you out of figure-hugging clothes, you could face serious health issues: Your risk increases up for high blood pressure and high cholesterol– major factors for heart disease – as well as type 2 diabetes and even some forms of cancer.

The truth is carrying excess belly-fat is related makes way for a condition called Metabolic Syndrome or Syndrome X, which increases the risk of heart disease, stroke, and fatty deposits in the liver. The good news is by shrinking your belly you can reverse the effects of Syndrome X and cut your risk of heart disease, diabetes, even Alzheimer’s disease in half with a few small tweaks to your lifestyle.

My top belly-fat blasters have actually been a part of a healthy lifestyle since the beginning of time, but you may not have thought of them to help slim your waistline.

Watermelon: A hydrating fruit rich in lycopene, it will increase your body’s arginine levels, an amino acid that ups the body’s fat-burning potential. At the same time the juicy red fruit helps the body burn fat, it also builds lean muscle. Just 1 cup a day does the trick.

Dill: Add this herb to veggies (especially cabbage), fish, casseroles, soups and stews, Dijon mustard or reduced-fat mayo to ease gas and bloating. You’ll also get the added benefit of speeding up the breakdown of carbs and proteins in the gut.

Pineapple and Papaya: These two tropical fruits contain the enzyme bromelain, which has anti-inflammatory properties and shrinks belly fat. Many women know the disappointment of having a waistline that spills over the top of her waistband. But think of taking your first steps toward a slimmer middle this way–to change your waistline you have to first change your mind. Think differently about food and make food choices that work for you, rather than against you.

Mint: An herb, yes, but this one goes the extra belly-fat burning mile. Mint leaves trigger the release of extra bile from the gallbladder, which is important because it helps the body to digest fat. For a quick remedy to belly bloat (maybe you want to ease into that little form-fitting black dress?) add 10 crushed mint leaves to 2-4 cups of roasted dandelion tea every day and you could lose two or more pounds in 10-14 days.

Dandelion Root: I like roasted dandelion root tea to beat belly fat. The dandelion root increases liver function, which flushes toxins and excess water from the belly area and in turn gives you a flatter tummy. Just 2-4 cups a day does the trick.

Bottom line? Don’t beat yourself up about making a mistake — when you know better, you do better. This business of living a healthy lifestyle is a process. The truth is, each day you open your eyes you have the grace of another chance. I’m rootin’ for ya!

Tuesday, September 17, 2013

Brain-Boosting Foods for Back-to-School Eating

Get your kids’ brains in tip-top shape with these cognitive-powering foods.

Math tests, history homework, and the dreaded SATs — with the school season in full gear, it’s important that our kids’ brains are firing on all cylinders so that they can succeed at all of their academic challenges.

While making sure they’re well rested, driving them to their tutors, and forcing them to get their homework done before dinner may be some of your best-kept strategies before, you might be surprised to learn that the kitchen is another place you can be improving your child’s academic prowess.

Delicious, all-natural foods not only boost your child’s immune system and help them stay strong and healthy, but they can also fuel the brain and help them make the honor roll at school. Nutrients such as vitamin B6, omega-3 fatty acids, and folic acid are imperative for cognitive health, and there are many foods that your child likes to eat that are rich in them.

For the past 25 years, optimal health has been a high priority for Earthbound Farms, which supplies the country with fresh and organic produce that will fuel bodies and brains. Because the back-to-school season and children’s health are as important to the people at Earthbound as they are to the editors at The Daily Meal, they introduced us to nationally recognized nutrition expert and mother of two, Frances Largeman-Roth. With her book “Eating in Color: Delicious, Healthy Recipes for You and Your Family due out early next year, Largeman-Roth is well-versed in what kinds of foods your children should be eating, especially ones that improve optimal function at school.

From fruits and vegetables to protein, Largeman-Roth provided us with 10 brain-boosting foods that are essential to your child’s back-to-school diet. Whether it’s incorporating more blueberries at breakfast, a kale salad for lunch, or — believe it or not — some extra chocolate for dessert, Largeman-Roth has easy and convenient suggestions that you can incorporate into your child’s diet so that they can be an A+ student this year.

Everyone’s favorite fall fruit contains quercetin, which appears to protect brain neurons from oxidative damage, a known cause of Alzheimer’s and Parkinson’s diseases. The pectin in apple peel has also been found to boost immunity. If your child is too sick to go to school, they can’t learn, so make sure they’re getting their apple every day.

Like whole grains, the fiber in beans and legumes also helps stabilize blood sugar, keeping them satiated and focused throughout the day. Even if your kids turn up their noses at beans, you can probably get them to eat hummus or a bean dip.

These sweet little berries contain anthocyanins, which are promising for helping to reverse age-related declines in cognitive and motor function. They have also been found to help improve memory for all ages, which is essential for learning.

“Three cheers for an easy win,” says Largeman-Roth, because chocolate contains flavanols and has been found to help keep the brain sharp. Of course, the sugar in chocolate might make your child a bit too “energetic,” so try using unsweetened cocoa in recipes, she says.

While we’re often cutting out the yolk for diet reasons, it contains the most nutrients in the egg, so don’t throw it out when feeding your child. The yolk contains large amounts of choline, which plays a role in the development of the hippocampus, the memory center of the brain. Does your child hate eggs? Cauliflower, pork chops, and soybeans also contain choline.

Monday, September 16, 2013

Workout Boot Camp (Banneker Recreation Track)

Saturday September 21th if you are game....

Workout at Banneker Recreation Center Track right behind the pool near the Baseball field at 10am.

Washington, D.C., DC 20001

Come get your workout on at Banneker High School outside on the track. Bring 5-10 Dumbbells if you have them, water and a mat. Other than that come and get ready to sweat.

Admission: $10

For Details call or text me...Eddie Smith at 202-210-9534 or

Hope to See You Saturday

Friday, September 13, 2013

Just Add Water: 3 Delicious, Totally-Sippable Metabolism Boosters

Torch calories and improve the taste of your water when you add one of these three things.

It’s no secret that drinking enough water can help keep your weight in check, but you can take it a step further. Adding one of these three things to your water will torch extra calories and rev up your metabolism, without logging any additional hours at the gym.

Metabolism Booster #1: Citrus Fruit
Adding citrus fruit to your water can speed up the fat-burning process and help you feel more energized. Lemons and oranges in particular are a great source of Vitamin C, and assist in fat burning at the cellular level. This is because the metabolic process of transporting fatty acids within the cell and mobilizing them to be used as an energy source requires Vitamin C as a co-factor. That means loading up on Vitamin C can naturally increase fat burning, so add 3-4 thin slices of lemon or orange to your water to get that boost of Vitamin C and help use fat as energy. 

Metabolism Booster #2: Cucumbers
Flush out your system and boost your metabolism by sipping glasses of cucumber water. The natural diuretic effects of this vegetable containing potassium and Vitamins A and C flush out toxins and rev your metabolism. Add 6-8 slices of cucumber to a pitcher of water and refill your glass for a cool, refreshing drink.

Metabolism Booster #3: Cayenne Pepper
While spicy water may not sound tasty, give it chance. Research suggests that the capsaicin found in cayenne pepper can boost your metabolism shortly after ingesting it, and make you feel fuller. Of course cayenne on its own isn’t that appealing, so try this recipe: Mix sliced strawberries, blueberries, and just half a teaspoon of cayenne pepper into your water. You’ll have a surprisingly sweet, calorie-torching pick-me-up with just little bit of kick.

Wednesday, September 11, 2013

5 Foods That Help You Burn Fat

That’s right — these foods will help you lose weight, not gain it.

While trying to lose weight is often a reason not to eat food, what if we told you that eating certain types of food can help you lose weight, too?

Most people view food as the enemy when they’re dieting, always thinking of the weight they might gain because of a food’s high calorie count or the amount of fat it has, but dieting doesn’t always have to be about abstinence. Rather than just avoiding certain foods because of their high fat content, it’s important to consider some foods because of their proactive qualities or because of how they can affect your body in positive ways when it comes to dieting.

Dr. Sue Decotiis, M.D., a medical weight-loss specialist based out of New York City, works with her patients to outline what foods can help them lose weight, rather than what foods they should avoid. Decotiis has helped hundreds of patients shed excess pounds and keep them off by providing them with meal plans made up of natural and healthy foods that work to their advantage. Foods such as peppers, mustard greens, egg whites, and berries all have nutritious properties that can help you increase calorie burn, decrease appetite, and enhance your sense of fullness after eating, so the more you eat of them, the better.

Decotiis explains that she recommends some foods because of their thermogenic qualities, which help increase caloric burn in the body. But in addition to those foods, other foods work more indirectly, by improving the body’s ability to burn fat by enhancing digestion, reducing inflammation, and balancing intestinal bacteria. By consuming foods that help you build a good source of intestinal bacteria, your body will be able to produce a satiety hormone that works with the brain to turn off its hunger sensation.

 Are you ready to start shedding some pounds? If so, don’t turn your back on food. It can be your best-kept secret when it comes to burning fat.

Hot Peppers
Decotiis tells us that research has shown that hot peppers can help to suppress appetite and rev up metabolism. This is because peppers contain an active component called capsaicin, which gives them their heat but also has a direct thermogenic effect during digestion, too. Most spicy foods contain capsaicin, she says, so the hotter the better when determining what to eat.

Green Tea
Green tea is another food that is great for shedding pounds because of its thermogenic properties, says Decotiis. It contains a type of antioxidant known as catechin, which is known to boost metabolism. Because green tea can often be found in powdered forms these days, Decotiis says it’s an easy addition to any meal that you’re making.

Fibrous Foods
Fibrous foods such as apples, kidney beans, quinoa, and flax seeds work indirectly to help you lose weight. Because fiber is the indigestible part of a plant, it takes our bodies more time to digest it and it therefore expands the stomach and helps you feel full. It also benefits you by slowing digestion because it also slows the rise of blood sugar and insulin, which can be some of the biggest culprits to excessive weight gain, especially in the abdomen area. And to make it a triple threat to fat, it is also a great way to push waste out of your body, helping you maintain a healthy and efficient digestive system. Fruits, vegetables, and beans are the best sources for fiber, and they’re an added bonus because of their vitamin, mineral, and antioxidant qualities, too.

Hydration is one part of nutrition that makes a healthy body’s entire world go around. Like with many other things concerning health, staying hydrated is essential when trying to losing weight. If your body is dehydrated, its metabolic processes are slowed. Decotiis tells us that she recommends that her patients drink at least one full glass of ice-cold water before each meal, which helps expand the stomach and decrease hunger hormones.

Protein helps you lose weight in two ways: by increasing metabolism through digestion, but also by improving the body’s ability to metabolize because it helps to maintain lean muscle mass. The older you are, the more important it is to make sure you’re getting a good source of protein. Foods such as egg whites, lean meats, fish, beans, and low-fat Greek yogurt are great sources of protein and are easy to incorporate into every meal.

Tuesday, September 10, 2013

10 Terrific Lunches for Work

Eating out for lunch every day adds up fast—but leftovers can be so boring (and soggy), right? Wrong! Here are 10 tasty recipes that make it easy to skip the takeout and start saving money. From fresh wraps and sandwiches to baked dinners that are even more delicious the day after, these dishes will keep your plate interested and your stomach satisfied.

Lunch Recipes for Work:

1. Mediterranean Pasta with Tomatoes & Arugula
This whole-wheat penne pasta will easily stand up to a morning in the fridge, since it’s light on sauce and full of chunky mix-ins like grape tomatoes, artichoke hearts and olives.

2. Reuben Wraps
Portable and easy to eat, these wraps are perfect for on-the-go, with smoked turkey, Swiss cheese, coleslaw and spinach wrapped up in a tortilla with fat-free Thousand Island.

3. BLT, Chicken and Pasta Salad
This salad is packed with smoky goodness, pairing turkey bacon and barbecue sauce with rotini pasta, shredded chicken, lettuce, tomato and mayo.

4. Buffalo Chicken Wraps
You’ll never crave fat-laden wings again thanks to this spinach tortilla wrap filled with Buffalo-style chicken, fat-free ranch dressing and strips of celery, carrots and zucchini.

5. Ravioli Lasagna
Prepared the night before, this super-simple lasagna reheats to saucy perfection at lunch, with cheese ravioli, mushroom pasta sauce and cheese.

6. Cold Peanut-Noodle Salad
No need to heat this dish, which is a savory, chilled combination of linguine, cabbage, cucumber, carrots, cilantro and chopped dry-roasted peanuts.

7. Grilled Portobello Mushroom Salad
With a meaty texture and earthy flavor, portobello mushrooms make for a hearty salad topping—even better when they’re paired with bacon, lettuce and red onion in a vinaigrette dressing.

8. 2-for-1 Turkey Meatloaf
This versatile Mexican-style meatloaf makes two diverse meals, each one equally delicious: Serve for dinner with sautéed veggies, then roll it up in a tortilla with salsa for lunch.

9. Garden Burritos
Simple, satisfying and a great option for vegetarians, this burrito folds together black beans, corn, chili-style tomatoes and Cheddar in a flour tortilla.

10. Beefy Mac
For an indulgent Friday lunch, try this cheesy, chili-spiced macaroni casserole that’s packed with ground chuck, tomatoes, mushrooms, Gouda and Cheddar cheeses.

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Diet Delivery Plan Comparison Chart

Monday, September 9, 2013

Burn 500 calories! Top 10 calorie-burning activities & exercises

Looking for the best exercise to shred calories and help you reach your weight-loss goal? Running and rollerblading top the charts -- but there are at least a half-dozen other physical activities that can burn over 500 calories per hour.

Burn calories fast!

One pound equals 3500 calories. That means to lose weight, you have to reduce the number of calories in your regular diet or burn calories through exercise. But both is the best of all! A commitment to a combination of eating fewer calories and burning calories through physical activity is the most effective weight loss plan.

If you reduce your caloric intake by 500 per day, and if your daily workout burns 500 calories, you will theoretically lose two pounds per week – a safe amount of weight to lose in a week.

Knowing the calories burned by your favorite exercise as well as others can help you design the most effective workout regimen for your fitness and weight-loss goals. The top 10 calorie-burning activities are listed below. Mix up your workouts and give a different mode of exercise a try – not only will the variety help you burn calories but it will keep you motivated to keep working out.

The biggest burners

Calories burned per hour*
Based on a 160-pound personMarital arts
  1. 986 calories burned: Running at 8mph
  2. 913 calories burned: Rollerblading
  3. 730 calories burned: Tae Kwon Do
  4. 730 calories burned: Jump rope
  5. 657 calories burned: Stair treadmill
  6. 584 calories burned: Jogging at 5mph
  7. 511 calories burned: Backpacking
  8. 511 calories burned: Racquetball
  9. 511 calories burned: Cross-country skiing
  10. 511 calories burned: High-impact aerobics
* Values from the Mayo Clinic Exercise for Weight Loss chart

Of course, these values are estimates, and actual calorie expenditure will not be the same for everyone. Your mileage may vary (so to speak) depending on many factors, such as the intensity of your workout, your weight and your current fitness level.

Tuesday, September 3, 2013

Five Reasons Why Burpees Should Be Your Favorite Exercise

What do extreme athletes, elite military forces, and football teams have in common?

They all embrace burpees and regularly include them in their workout routines.

Lots, and lots, of burpees.

But burpees aren’t just beneficial for hardcore athletes or certified badasses…

They’re for everyone. 

Because not only will burpees turn you into an athlete, they’ll also help you scorch fat, rev up your metabolism and get you conditioned like no other exercise can do.

But what the heck is a burpee…

And why should you care?

Burpee basics

Burpees are an awesome, calorie-torching, strength-building, full body exercise.
Later in this post, you’ll learn why you should love them. But first, you need to know how exactly to actually do a burpee.

Just follow these simple steps:
  • First, get into a squat position with your hands on the floor in front of you.
  • Kick your feet back into a push up position.
  • Return your feet back to the squat position as fast as possible.
  • Immediately jump up into the air as high as you can.
  • Add a little clap for pizzazz!
To see how it’s done, and to get a better idea of the pace you should try and keep, take a look at this instructional video where I show you exactly how to do a proper burpee:

Burpees are all about speed, but don’t go too fast…or you’ll burn yourself out after doing just a few. Trust me.

And now, here are five reasons why burpees are awesome—and why they should be your new favorite exercise:

1. They burn mega calories


Burpees make your body a fat burning machine.

That’s because since burpees are an intense fully body exercise, they burn a shitload of calories. Plus, research shows that high intensity exercises like burpees burn up to 50% more fat than moderate exercising.
And better yet, they speed up your metabolism throughout the day—meaning you’ll burn more calories all day long, even after your burpee hell is over.

So if you want to lose weight, ditch the recumbent bike and elliptical machine—and do some burpees instead.

2. They make you stronger


The burpee is a full body strength training exercise and the ultimate example of functional fitness.
With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets of burpees, your legs should feel a little bit like lead.

3. They’re great for conditioning


Why do you think burpees are embraced in the hardest of workouts (like CrossFit)?
Because they’re great for developing conditioning and endurance! And they get your heart rate up—fast.
Burpees are a great way to get in shape quickly, whether your goal is to learn a new sport, train for a triathlon, hike a big mountain, or, just to look good.

4. They’re portable and require no equipment


The best thing about burpees? They require absolutely no equipment.
That’s right. Zip. Zero. Zilch.
You can do burpees in your house, in a nearby park, even in your hotel room.

5. You can add them to almost any workout


Unlike running, which is a slow, monotonous form of exercising (unless you’re sprinting), burpees are fast paced, dynamic, and never boring.

Like I already mentioned, adding burpees to your workout routine will bring you tons of benefits and whip you into shape quicker than you ever thought possible.

However, if you do have equipment available, there are tons of burpee variations you can do to mix things up. Here are a few:

Burpee pull ups. Do a burpee in front of a pull up bar, then do a (jumping) pull up.
Burpee knee ups. Do a burpee in front of your dip station or a set of chairs, then do a knee up.
Burpee box jumps. Do a burpee in front of a box or a high surface you can jump on, then do a box jump.
Be creative and come up with your own!

Give burpees a try


For a really awesome (and challenging) burpee workout, try doing 100 burpees in a row as fast as you can.
Some people look at this as an impossible workout—but it’s all about pacing yourself, and most of all, believing in yourself. See if you can beat my record of 7:41!

If you’re looking for more burpee inspiration, here are some other burpee-filled workouts to try:

Burpee workout #1
Burpee workout #2
Burpee workout #3

Now go do some burpees!

Monday, September 2, 2013

Why Men Should Be Concerned About Belly Fat

Belly fat doesn't look pretty, but that's not the only problem with it. Men who have excess belly fat are at higher risk for health problems. However, not all tummy fat is created equal. There's subcutaneous fat, the jiggly kind you can pinch and squeeze between your fingers. Then there's visceral fat. Visceral fat lies deeper within your pelvic cavity, where it wraps around organs. It's visceral belly fat that's directly linked to health problems. Higher levels of visceral fat in men are associated with a host of medical issues including heart disease, type 2 diabetes, and some types of cancer.

Why is belly fat in men such a problem?


We think of belly fat as being a storage depot for energy that can be accessed during times of low food supply, but researchers are learning that fat is much more than that. Fat also produces hormone-like compounds called cytokines that increase inflammation. This is especially true of visceral fat. These inflammatory compounds can trigger the type of low-grade inflammation that plays a role in heart disease, metabolic syndrome, and type 2 diabetes. Plus, visceral fat is a risk factor for all-cause mortality in men. Pretty scary, huh?

How much is too much?

If you're a male, how do you know if you have too much? You don't have to be overweight to have too much visceral fat. In fact, relatively thin men can have problems with visceral abdominal fat and not know it, since visceral fat lies deep in your pelvic cavity.

The best indication? A waistline greater than 40 inches in circumference. Combine that with elevated lipid levels (triglycerides or LDL cholesterol) and high blood pressure and you almost surely have a problem with visceral fat. A 40-inch waistline is an arbitrary cutoff point for a higher risk for health problems, but it's important to take an expanding waistline seriously. A 38-inch waist can very quickly turn into a 40-inch one unless you make the appropriate lifestyle changes.

Since visceral fat produces cytokines that are pro-inflammatory, it can quietly do harm, like cause blood vessel inflammation that leads to heart disease and high blood pressure, increase insulin resistance, and promote the growth of tumor cells. There's another problem too. Some of the excess fat can deposit around the liver, leading to a common condition called fatty liver. In some people, fatty liver progresses to liver inflammation and then cirrhosis. That's another reason to keep belly fat under control.

What can you do about it?


Fortunately, if you're a male with excess visceral abdominal fat, you can reduce your risk by making appropriate lifestyle changes. Here are some things you can do to tame belly fat:

  • Lose weight if you're overweight.
  • Do vigorous exercise several times a week. All exercise helps to reduce visceral fat but high-intensity exercise appears to be best. Start out walking but as you build up your fitness level, alternate walking with short periods of running, gradually increasing the intensity over time. Don't forget about the importance of resistance training to help improve body composition.
  • Choose the right kinds of carbs. Avoid processed carbs that are rapidly absorbed and choose more whole foods that are naturally high in fiber, like fruits, vegetables, and whole grains. Cut back on sugar, soft drinks, and "white" foods like white rice, potatoes, and bread made with white flour. Avoid foods with high fructose corn syrup or trans-fats, present in many packaged foods. Fill up on vegetables! Veggies contain natural compounds that help reduce inflammation.
  • Cut back on saturated fats in animal foods and full-fat dairy products. Instead, choose healthier forms of fat like monounsaturated fats in nuts, olive, and avocados, and omega-3 fats in fatty fish. Substitute plant-based protein and fish for a portion of the meat you eat.
  • Cut back on alcohol. Drinking three or more drinks a day can increase visceral fat. Stick to one glass of red wine daily. Red wine has natural antioxidants that may lower your risk for heart disease.


The Bottom Line 


If you're a man, you may have too much visceral belly fat and not know it. Measure your waistline every few months and make sure it's not expanding. If you're approaching 40 inches, it's time to make some lifestyle changes. The good news? A combination of diet and exercise will go far toward decreasing belly fat. So take a closer look at your diet -- and get moving!