Flat Stomach with Healthy Fats

That bagel? It could go right to your gut. Literally. But a bit of olive oil each day may help keep your middle little.
That's what researchers are saying after testing two diets -- one high in carbs and the other based on healthy fats from olive oil. The "fat" diet kept bellies flatter.


Why Belly Fat Is So Bad
Besides making you sad when you zip up your pants, excessive abdominal fat increases your risk for high blood sugar and many other health problems. But in a recent study of overweight people, a Mediterranean-style diet -- where approximately 30 percent to 40 percent of the calories came from unsaturated fats, like those in olive oil -- seemed to help prevent tummy-expanding over time. Another bonus: The fat-focused diet helped people maintain better insulin sensitivity, too. Not so with the high-carb diet, which seemed to encourage body fat to relocate to people's bellies.


Adding international flair to your diet could quickly lead to a healthier heart.
After only 3 months of eating a Mediterranean-style diet, study participants reduced their risk of cardiovascular disease by approximately 15 percent. Mediterranean diets emphasize whole grains, fruits, vegetables, fish, nuts, low-fat dairy, and olive oil. Planning your meals around these items may be even better for your heart than a low-fat diet.

In a recent study, two groups of participants with moderate risk factors for cardiovascular disease were placed on a Mediterranean-type diet or a low-fat diet for 3 months. By the end of the study, members of both groups experienced improvements in body mass index, blood lipids, and other risk factors. While those in the low-fat diet group reduced their risk for cardiovascular disease by an estimated 9 percent, participants in the Mediterranean-diet group lowered their disease risk by approximately 15 percent. 

The abundant disease-fighting nutrients found in whole grains, fruits, vegetables, olive oil, nuts, and fish make a Mediterranean diet one of the healthiest around. Whole grains are rich in fiber, magnesium, and B-vitamins; fruits and vegetables are filled with heart-healthy antioxidants; and olive oil, fish, and nuts provide artery-friendly mono- and polyunsaturated fats. Make these delicious and healthful foods the foundation of your diet. In a few short months, you'll be on your way to reaping the long-term benefits.


Weight Loss Arithmetic
Keep in mind that extra olive oil isn't going to help you trim your middle. It could just help keep your pants from getting tighter. For serious waist whittling, you'll need two must-do's: a healthy diet and extra exercise. 


HERE IS A PERFECT RECIPE FOR A MEDITERRANEAN DIET

Mediterranean Chicken and Herbed White Beans

Serves 2

 Chicken Ingredients

• 2  bone-in chicken thighs without skin
• 1  tomato, chopped
• 1/2  onion, chopped
• 8  pitted calamata olives, halved
• 1 tablespoon(s) olive oil
• 1 teaspoon(s) red wine vinegar or balsamic vinegar
• 1  small bunch fresh basil, chopped

Bean Ingredients

• 1 tablespoon(s) olive oil
• 2 clove(s) garlic, minced
• 1 can(s) (15 or 16 ounces) white beans, rinsed and drained
• 1  tomato, chopped
• 1/4 cup(s) chopped fresh mixed herbs, your choice
• 1 teaspoon(s) red wine vinegar or balsamic vinegar
• Salt and pepper (optional)

	Directions For chicken, heat oven to 375F. Place each chicken thigh on a large square of aluminum foil. Combine remaining chicken ingredients; spoon over chicken. Fold foil up and over chicken sealing edges forming a packet. Bake 25 minutes or until chicken is cooked through. Meanwhile, for beans, heat oil in a medium saucepan over medium heat. Add garlic; cook 2 minutes. Add remaining ingredients; cook 5 minutes or until heated through. Carefully open chicken packets and transfer mixture to two serving plates; serve beans alongside chicken. Nutritional Information (per serving) Calories 458 Total Fat 24.59g Saturated Fat 4.09g Cholesterol -- Sodium 504.8mg Total Carbohydrate 36.6g Dietary Fiber 10.33g Sugars -- Protein 24.86g Calcium 0.122g
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