NUTS

Superpowers: Builds muscle, fights off cravings

Just a handful of almonds provide 19% of your daily requirements of magnesium- a key muscle building component. Almonds also help curb cravings: two ounces of almonds should suppress your appetite- especially if you wash them down with 8 ounces of water. Avoid smoked and salted almonds, which are high in sodium.

BEANS AND LEGUMES

Superpowers: Build muscle, help burn fat, and regulate digestion

The more beans you eat, the more you’ll control your hunger. Beans are a lowcalorie food packed with protein, fiber, and iron- ingredients crucial for building muscle and losing weight. Swap a meat-heavy dish for a bean-heavy dish a couple of times per week; you will replace saturated fat with more fiber. Two of my favorite beans which should be skipped: refried beans, which are high in saturated fats, and baked beans which are high in sugar.

GREEN VEGGIES

Superpowers: Fortifies your nutrient stores, fights obesity

One serving of spinach is loaded with folate and supplies nearly a full-day’s worth of vitamin A and half of your vitamin C. Broccoli is high in fiber and more densely packed with vitamins and minerals than almost any other food.

LOW-FAT DAIRY

Superpowers: Builds bones, fires up weight loss

Dairy gets so much attention for one thing it does well, strengthening bones, that it gets little or no attention for its other accomplishments- like its breakout role as a vehicle for weight loss. Researchers think that calcium probably prevents weight gain by increasing the breakdown of body fat and hampering its formation,

EGGS

Superpowers: Builds muscle, burns fat

More and more research shows that eating an egg a day will not raise your cholesterol levels. Egg protein is more effective at building muscle than milk and beef. Eggs also contain vitamin B12- a nutrient necessary for fat breakdown.

LEAN MEATS

Superpowers: Build muscle, boost immunity

A classic muscle-building nutrient, protein is the base of any solid diet plan. The body burns more calories digesting protein than it does to process carbohydrates or fat. Many studies support the notion that high-protein diets promote weight loss. Turkey, lean beef (especially rounds or loins), chicken, and fish are especially good choices. Tuna and salmon (and the grain flaxseed) also contain omega-3 fatty acids, which may help keep metabolism revved.

PEANUT BUTTER (ALL NATURAL, SUGAR-FREE)

Superpowers; Builds muscle, burns fat

Peanut butter is a quick and versatile snack. Since a diet that includes an indulgence doesn’t leave you feeling deprived, you’re less likely to fall prey to other cravings. Use it on apples or on whole grain crackers, or to add flavor to smoothies.

OLIVE OIL

Superpower: controls cravings

Olive oil made of the good un-saturated fat- will help you eat less by controlling your food cravings. It will also help you burn fat and keep your cholesterol in check.

WHOLE GRAIN FOODS

Superpowers: Prevents your body from storing fats

Your body needs carbs. The key is to eat ones that have been processed the least. Eat products with all the parts of the grain- whole grain bread and pasta, long-grain rice- you will get all the nutrition that refines foods lack. Top: don’t be fooled by white-flour foods that are colored brown. Look for foods that list a “whole wheat: or “whole grain” flour first on the ingredients.

WHEY POWDER

Superpowers: builds muscle, burn fats

Powered whey protein packs a muscle-building wallop. If you add whey powder to your meal- in a smoothie, for instance- you may well have created the most powerful fatburning meal possible. Whey protein is a high-quality protein that contains essential amino acids needed to build muscles and burn fat. It’s especially effective because it has the highest amount of protein for the fewest number of calories, making it fat’s kryptonite. Tip: Ricotta cheese is made from whey, making it a great source of whey protein.

BERRIES

Superpowers; improves balance and coordination, prevents cravings

Depending on your taste, any berry will do the trick. Raspberries carry powerful levels of antioxidants and flavonoids. One cup of raspberries packs 6 g of fiber and more than half of your daily requirement of vitamin C. blueberries are also loaded with the soluble fiber that, like oatmeal, keeps you feeling fuller longer. Strawberries contain pectin, a valuable form of fiber (also found in apples and grapefruit), which helps people feel fuller.

Women Business Favorite Recipe Picks

You’ll love these quick and easy meals. Many will take less than 15 minutes to make. Each recipe is stocked with the fatblasting food, so you are sure to whittle away your waistline with each bite.

Breakfast

NUTTY OATMEAL

1 cup 1% milk
1/2 cup plain instant oatmeal
1 tbsp chopped pecans
1 tbsp chopped walnuts
1 1/2 tsp honey
1 tsp ground flaxseed
1/8 tsp ground cinnamon
Mix ingredients in a microwaveable bowl and microwave on high 2 minutes
Makes one serving. Tip: for a variation, replace nuts with ? cup of blueberries or half a banana and 1 tablespoon of peanut butter with a dash of brown sugar. Use your imagination.

SPINACH-CHEESE OMELET

2 eggs
1 tbsp shredded part-skim mozzarella cheese
1/3 c torn baby spinach leaves
Beat eggs with fork in microwaveable bowl until whites and yolks are well blended. Add cheese and spinach. Microwave on high 2 minutes and 30 seconds or until eggs are firmly set.
Makes one serving. Tip: substitute these ingredients for the cheese and spinach: 1 slice turkey (chopped) and I tablespoon shredded reduced-fat Mexican blend cheese or 1 slice Canadian bacon (chopped) and 1 slice tomato (chopped)

MEXICAN BREAKFAST SANDWICH

1 egg
1 tbsp salsa
1 whole wheat English Muffin, toasted
1 tsp chopped cilantro
1 tbsp shredded reduced-fat Mexican-blend cheese
In microwaveable bowl, beat egg with fork until white and yolk are well blended. Microwave on high 1 minute. Spread salsa on bottom half of muffin, top with egg, cilantro, and cheese. Toast in toaster oven until cheese melts. Top with other half of muffin.
Makes one serving. Tip: at breakfast, fill your coffee mug to the rim with fat-free milk before you add your coffee. Drink it down until all that’s left is the amount you’d normally add to your coffee, and then pour your java on top. You just took in 25% of the vitamin D you need every day and 30% of the calcium.

BERRY WAFFLEWICH

1 whole wheat toaster waffle
2 tbsp peanut butter
1/2 cup slightly crushed blue, black, or raspberries
Prepare waffle per package directions. Spread peanut butter on waffle. Cut waffle in half, add berries to 1 half, top with other half, and then squeeze lightly.
Makes one serving. Tip: For variety, swap out the peanut butter and berries for 2 slices of turkey and 2 slices of apple.

Lunch

ROAST BEEF & BLUE CHEESE ROLL-UP

3 slices roast beef
1 whole wheat tortilla
1/2 cup mixed greens
1/2 cup chopped tomato
1 tbsp Dijon mustard
1 tbsp blue cheese crumbles
Arrange beef slices down center of tortilla, then add greens, tomato, mustard and cheese. Fold outside edges in, and then roll.
Makes one serving. Tip: Here are a few sandwich switches and what they save you:

THAI CHICKEN WRAP

1 1/2 tbsp peanut butter
1 whole wheat tortilla
2/3 cup chopped cooked chicken
1/2 cup mixed greens
1/2 cup carrots
1 tsp chopped cilantro
Spread peanut butter down center of tortilla. Add chicken, greens, carrots, and cilantro. Fold outside edges in, then roll.
Makes one serving. Tip: Sandwich wraps make eating a healthy lunch easier than ever. An easy-access tortilla cuts down on empty calories and eliminates the need for utensils.

BERRY-BLEU CHEESE SALAD

2 1/2 cups mixed greens
1/2 cup berries (any type or a mix)
1 tbsp chopped onion
1 tbsp blue cheese crumbles
1 tbsp chopped pecans or walnuts
1 tsp ground flaxseed
1 tbsp balsamic vinegar
1 tsp olive oil
Toss greens, and then add berries, onion, cheese, pecans, and flaxseed. Toss with vinegar and oil.
Makes One Serving. Tip: when visiting salad bars, avoid belly-busting bombs such as potato salad, macaroni salad, croutons. And bacon bits.

SPICY BEAN SOUP

1 1/2 cans ( 151/2 oz each) no-salt-added black beans, drained
1/2 cup reduced-fat-,low-sodium chicken broth
1 Roma tomato, chopped
1 scallion, sliced
1 tbsp chopped cilantro
1 tbsp lime juice
1 tsp hot sauce
1 tsp olive oil
1/4 tsp ground cumin
1 tbsp shredded reduced-fat Mexican blend cheese
Place beans, broth, tomato, scallion, cilantro, lime juice, hot sauce, oil, cumin, and salt and pepper to taste in blender. Puree until smooth, scraping sides if needed. Pour into microwaveable bowls and microwave on high 2 to 3 minutes, stirring occasionally. Top with a pinch of the cheese.
Makes 4 servings. Tip: Whip up a batch of this soup, then divide it into four freezer containers. That way you will have a few lunch options ready for you during the week.

TURKEY PITA PIZZA

1/2 cup marinara sauce
1 small whole wheat pita
1 scallion, sliced
2 turkey slices, chopped
2 tbsp shredded part-skim mozzarella cheese
Preheat oven 475 F. Spread sauce evenly over pita, then top with scallions, turkey, and cheese. Bake on pan coated with cooking spray 4 to 6 minutes.
Makes One Serving. Tip: You can substitute three frozen turkey meatballs for the turkey slices, or go vegetarian and use 1/2 cup of chopped green bell pepper.

Dinner

THE BURGER

1 egg
1 lb lean ground beef
1/2 cups of oats
1/2 cup chopped onion
2 tbsp shredded reduced-fat Mexican-blend cheese
In large bowl, whisk egg. Add beef, oats, spinach, onion, cheese, and salt and pepper to taste. Mix with hands until well blended. Form into 4 patties. Place burgers in grill pan or nonstick skillet over medium-high heat. Cook 6 minutes per side or to desired level of doneness.
Makes 4 Servings- Tip: Most grocery stores now carry whole wheat hamburger buns, so your classic “junk-food” dinner can morph into a perfect diet food- without sacrificing flavor.

SALMON BURGER

1 egg
1 can (10oz) salmon, drained
2 slices whole wheat bread, toasted and chopped
1 tbsp ground flaxseed
Preheat oven 375F. Coat baking sheet with cooking spray. In large bowl, whisk egg. Add salmon, toast, flaxseed and salt and pepper to taste. Mix hands until well blended. Form into 4 patties, and place on prepared sheet. Bake 20 minutes, turning once.
Makes 4 servings. Tips: eating fish like salmon is high in Omega-3 fatty acids, which helps increase good cholesterol, therefore reducing the risk of heart attack.

FAUX FRIED CHICKEN (ONE OF MY FAVORITES)

1 cup high-fiber bran flakes
1 egg
Hot sauce
2 boneless, skinless chicken breast
Preheat oven to 350F. Coat baking sheet with cooking spray. Put cereal in zip lock bag, seal, and crush. In large bowl, whisk egg and desired amount of hot sauce. Dip chicken breasts in egg mixture, and then roll in crushed cereal.
Place on prepared sheet. Bake 20 minutes. Tip: don’t have time to cook. Pick up Rotisserie chicken. Always purchase a plain one, pick off the skin, and enjoy a breast and a leg.

CHICKEN A L’ORANGE

1 tsp olive oil
2 boneless, skinless, chicken breasts
2 tbsp low-sodium soy sauce
1 tbsp orange juice concentrate
1/2 tsp ground ginger
1 scallion, sliced
1 tbsp sliced almonds
1 tsp chopped cilantro
Heat oil in nonstick skillet over medium heat. Add chicken and sear 3 minutes per side. Add soy sauce, orange juice, and ginger, stirring to mix. Reduce heat and simmer 5 to 6 minutes. Before serving, top with scallions, almonds, and cilantro. Makes 2 servings

QUE SERA QUESADILLA

2 med wheat tortillas
3/4 cup grated reduced-fat Mexican-blend cheese
3/4 cup diced cooked chicken
1 tbsp (heaping) chopped cilantro
1 scallion, sliced
Place tortilla in nonstick skillet over medium-low heat,and top with half of the cheese, chicken, cilantro, and scallion. Add remaining cheese and top with second tortilla, pressing down to flatten. Cook 3 minutes, then flip and cook 3 minutes longer. Serve with salsa.
Makes 1 serving. Tip: Precooked chicken- low in saturated fat and high in protein- is ideal for busy people.

STEAK FAJITAS

6 oz flank steak
1 sm onion, cut into eights
1 green or red pepper, cut lengthwise into strips
1 sm jalapeno peeper, cut into rings
1 tbsp chopped cilantro
1 tsp olive oil
1/2 tsp ground cumin
1/8 tsp ground cinnamon
Cut meat diagonally and across grain into thin strips. Place in large zip lock bag with onion, peppers, cilantro, oil, cumin, cinnamon, and salt and pepper to taste. Shake well to combine. Place in large nonstick skillet over medium-high heat. Cook 5 to 6 minutes or until meat reaches desired doneness, turning frequently. Serve with 4 whole wheat tortillas and salsa.
Makes two Servings. Tips: red meat contains amino acids, the building blocks of your body’s architecture. In fact, beef is the best natural source of creatine, an enzyme that helps stimulate muscle growth. So eating quality, lean meat will help banish your belly fat.

TILAPIA AND ASPARAGUS

2 tilapia fillets
2 tbsp mustard
1 egg, lightly beaten
1/2 cup finely chopped pecans
Asparagus stalks
Honey
Preheat oven to 350F. Spread each fillet with 1 tablespoon of mustard, and then dip in egg. Roll in nuts. Bake 10-12 minutes or until fish flakes. When done, place fillets over asparagus. Drizzle each fillet with honey.
Makes 2 Servings. Tip: eating more than a third of your meals in restaurants raises your obesity risk by 69%.

PESTO PASTA

4 oz whole wheat spaghetti
1 tbsp olive oil
1/2 cup walnut pieces
1 clove garlic, crushed
2 cups torn baby spinach leaves
1 tsp dried basil2 tbsp shredded part-skim mozzarella cheese
Cook spaghetti per package directions. Heat oil in large nonstick skillet over medium-low heat. Add nuts and toast 3 to 4 minutes, stirring frequently. Add garlic, spinach, basil, salt and pepper to taste. Cook 3-5 minutes longer, turning frequently. Toss with cooked pasta, and top with cheese.
Makes 2 Servings