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 This salad version of a deconstructed sushi roll is a great pre-workout meal that's easy to prepare. (Geoff George/Sun Media) |
That winter comfort food isn't so comforting right now is it?
But don't despair: You can lose the pounds -- and the layers.
"No matter what kind of jiggly, wiggly or flabbiness you have over your six-pack, just know there are abs underneath all that," says L.A. celebrity nutritionist Rehan Jalali.
"It's up to you to bring them out. Now it may be harder for some of us ... but it can be done."
Jalali has worked with Sylvester Stallone, Ben Affleck, Debra Messing, Matthew Perry, Nicole Scherzinger, Joel Madden and others.
"Most of the singers and movie stars I work with generally have only a month or two to get super lean for a video shoot or movie, so having a whole three months is plenty of time to see great results."
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By the time summer rolls around, you could be hot -- and healthy.
"Since spring symbolizes change, it also can translate into body change," says Jalali, of rehanjalali.com.
Pack up the potato chips and start immediately.
Set specific goals and an exact deadline to achieve those goals, like drop 15 pounds by July 1, so there is positive pressure to achieve that goal, advises Jalali, author of The Six-Pack Diet.
"Most people say that they will start their fitness plan or diet on Monday, and then Monday becomes Tuesday and Tuesday becomes never ... Start right now."
FEAST ON:
- Egg whites: high source of muscle-building protein.
- Oatmeal: High-quality fibre and complex carbohydrates creates a feeling of fullness and sustained energy.
- Dates: Contain b-D-glucan fibre for optimal health and satiety.
- Sweet potatoes/yams: Great source of low glycemic complex carbs for sustained energy plus beta carotene/Vitamin A for healthier skin.
- Lean fish: Orange roughy, low-sodium tuna, ahi tuna, mahi mahi, black cod, tilapia are all great sources of lean protein and help lower sodium to avoid bloating and water retention.
FORGET THE:
- Chicken pot pie: "Call it chicken pot belly pie!" A largle serving can have 29 grams of fat, 43 grams of carbs and a huge 850 mg of water-retaining sodium.
- French fries and onion rings: Just a medium serving can have a whopping 20 grams of fat and 47 grams of flab-enhancing carbs. "They are full of devastating trans fats," plus several addictive chemicals.
- Salads: Calorie-filled dressings and croutons make salads a bad choice. Plus the nutritional value of lettuce and tomatoes is negligible.
- Non-fat or low-fat frozen yogurt: Packed with waist-expanding sugars. Plus, dairy products, in general, cause water retention so it's best to limit these when trying to get bikini ready.
-- Rehan Jalali
SUSHI ROLL RICE SALAD
A salad version of a deconstructed sushi roll, it's a great pre-workout meal that's easy to prepare. Carbohydrate-rich brown rice is great energy fuel, especially when combined with a protein such as the cooked shrimp in this recipe.
Dressing:
2 Tbsp. (30 ml) pickling liquid from jarred pickled ginger
2 Tbsp. (30 ml) seasoned rice vinegar
1 Tbsp. (15 ml) toasted sesame seeds
Salad:
1 cup (250 ml) cooked short grain brown rice
1/2 lb. (250 g) cooked shrimp or sliced crab or salmon or tuna
1 avocado, peeled and sliced
16 cucumber slices
1/4 cup (50 ml) wasabi peas
1/4 cup (50 ml) crumbed or sliced nori (roasted seaweed)
In a small bowl, whisk together ginger pickling liquid, vinegar and sesame seeds. Set aside.
In two small bowls, divide rice. Arrange seafood or fish, avocado and cucumber slices decoratively over rice. Drizzle dressing over each. Top with wasabi peas and nori.
-- riceinfo.com
WALNUT-STUFFED SALMON
This entree packs a "mega punch" of Omega-3 fatty acids, plus brown rice and spinach are full of flavour and nutrition.
2 tsp. (10 ml) olive oil
1/4 cup (50 ml) minced onion
1 clove garlic, minced
4 cups (1 L) chopped spinach
1/2 tsp. (2 ml) EACH salt and pepper
1 cup (250 ml) cooked brown rice
2 tsp. (10 ml) lemon zest
1 lb. (500 g) salmon fillet, skinned and pin bones removed
1/4 cup (50 ml) shredded old cheddar cheese
1/2 cup (125 ml) chopped walnuts
In large, non-stick skillet, heat oil over medium heat.
Add onions; cook until tender but not browned, about five minutes.
Stir in garlic, spinach, salt and pepper, and cook just until spinach starts to wilt, about three minutes. Remove from heat.
Add cooked rice to spinach and stir in lemon zest until well combined.
Spread spinach mixture evenly over salmon and sprinkle with cheese and walnuts.
Roll up gently using toothpicks or butcher's twine to secure.
Place salmon on a parchment-lined rimmed baking sheet and bake in 375F (190C) oven until fish is cooked through, about 15-20 minutes.
Let rest 10 minutes before slicing. Serve with steamed seasonal vegetables or green salad.
-- walnuts.org