Five Day Flat Belly Quick Fix - Nutritionhackscoconutoil

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Five Day Flat Belly Quick FixIncluding recipes, Intermittent fasting tips and more Table of ContentsWhat is the cause of belly fat? . 3Healthy Benefits of Coconut (including 20 recipes) . 3The origin of the coconut . 3Use of coconut . 3Ten health benefits of coconut . 4In the kitchen with coconuts . 4Healing and Repairing . 7Coconut Smoothies . 8Cococnut Breads . 13Cococnut Sweats . 18Coconut Cocktails . 24Desserts That Will Supercharge Your Metabolism . 29How to Use Chocolate to melt Away Your Belly Fat . 35How To Get Belly Fat To Melt Away In The Shower . 61NOTE . 63Belly Flattening Exercises to Reduce Chronic Lower Back Pain Quickly . 64Benefits of Plank Exercises . 65Plank-up . 66Plank with hip flexion/extension . 66Plank with Thoracic Spine Rotation . 66Side Plank with Full Extension . 67Sliding Plank Pikes . 67Bent over Row . 68Simple tricks to effectively target your love handles & lower back fat . 68What genetic says? . 69Tips and tricks . 69Cardio-Vascular Exercise . 715-days Aggressive Fat Loss Protocol. 759 different (HIIT) high intensity interval training workouts . 75Intermittent fasting . 772

What is the cause of belly fat?Extra fat cells deep in your abdomen (aka visceral fat) generate adiposehormones and adipokines—chemical troublemakers that travel to yourblood vessels and organs, where they cause inflammation that cancontribute to problems like heart disease and diabetes.In this book you will find out how to lose your unwanted belly fat.Healthy Benefits of CoconutThe origin of the coconutOne of the earliest mentions of the coconut dates back to the "OneThousand and One Nights" story of Sinbad the Sailor; he is known tohave bought and sold coconut during his fifth voyage.Coconut became known to the western world in the 6th century. It wasimported into Egypt from the Indian Ocean. Marco Polo mentioned thecoconut as the "Pharaoh's nut" as he traveled through India.Use of coconutCoconuts are highly nutritious and rich in fiber, vitamins C, E, B1, B3,B5 and B6 and minerals including iron, selenium, sodium, calcium,magnesium and phosphorous. Unlike cow's milk, coconut milk is lactosefree.One of better known uses for coconut oil is for cooking foods. Coconutoil is a thermally stable oil, and does not form harmful byproducts likeother vegetable oils do. It can also be used topically on skin and hair,nourishing and moisturizing them.3

Ten health benefits of coconut It is anti-bacterial, anti-fungal, anti-parasite and anti-viral Improves digestion and absorption of nutrients, minerals andvitamins Enhances physical and athletic performance Improves good cholesterol (HDL), and protects the heart Improves insulin secretion and symptoms associated with diabetes Helps in removal of free radicals that cause premature aging anddegenerative disease Protects against kidney disease and bladder infection Keeps skin and hair healthy Restores thyroid function Promotes weight lossIn the kitchen with coconutsDue to its health advantages and natural low glycemic index rating,coconut has found its place in the cupboard as one of many products.Coconut FlourDried and ground up coconut flesh, gluten-free and rich in fiber; replaceregular white flour.Coconut Cream& MilkWhen shredded coconut flesh is strained, the product is a thick liquidcalled “coconut cream”. If it’s diluted with water, we get coconut milk.The two can replace regular cream and milk.4

Coconut SugarExtracted from coconut sap. Coconut sugar has a low glycemic index andis diabetic-friendly. Replaces regular sugar.Coconut OilCoconut oil does not form polymerized oils or dangerous trans-fattyacids. Regular use provides important antioxidants that improve theuser’s overall health and well-being.Virgin Coconut OilVirgin Coconut Oil is made using exclusively mechanical methods.Perfect choice for persons with allergies.Coconut WaterCoconut milk further diluted with water. Low in calories, carbohydrates,and sugars, and almost completely fat-free. Serves as a refreshing tonicwith a natural coconut flavor, filled with vitamins, minerals andelectrolytes.5

Isn’t coconut full of fats?Despite its natural healing wonders, a lot of people are still confused as towhether or not coconut oil is good for our health because of its highcontent of saturated fats. However, hydrogenated coconut oil and purecold-pressed extra virgin coconut oil are not the same. Pure coconut oil isderived from the mature coconuts which contain a harder flesh. The whiteflesh is shredded, collected, and then cold pressed at 90–100 degreesFahrenheit.Unprocessed, unrefined virgin coconut oil is nothydrogenated, and is a safe choice for consumption.Coconut oil is high in medium chain triglycerides, Fatty Acids that boostmetabolismWhereas most foods contain predominantly long-chain fatty acids,coconut oil consists almost entirely of Medium Chain Fatty Acids. Theyare sent straight to the liver from the digestive tract, where they are eitherused for energy right away or turned into ketone bodies.Coconut oil can help you lose fat, especially the “dangerous” abdominalfatDue to its ability to boost metabolism and reduce appetite, coconut oilhelps you lose fat steadily and without even noticing it.Coconut oil boosts metabolism, making you burn more calories at restOne important property of coconut oil is that it is “thermogenic” – eatingit tends to increase energy expenditure (fat burning) compared to thesame amount of calories from other fats.6

Healing and RepairingWhen used as a topical cream, coconut oil soothes and heals the irritatedor affected areas on the skin caused by skin ailments such as psoriasis,hemorrhoids, warts, athlete's foot, blisters and sunburns.This is due to MCFAs which accelerate the metabolic rate activity andhence the healing process of the damaged tissues.Finally, being smaller in size, MCFA carries less calories thanpolyunsaturated or monosaturated fat.Coming from a natural vegetable source, rich in antioxidants and freefrom pesticides and other chemicals and contaminants, coconut oil is anexcellent beauty and hair care product.It does more than what a skin cream couldever do. While other creamstemporarily moisturize the outer layer of dry skin, coconut oil penetratesinto the layers under your skin to prevent free radical formation, removedead layers and encourage growth of new, healthier tissue.When applied to your hair, coconut oil is a natural hair conditioner anddandruff controller. Use it regularly and you'll be able to see the benefitsover time.7

Amount per ServingCalories 288.21Calories from Fat (38%) 110.51% Daily ValueTotal Fat 13.23g 20%COCONUT SMOOTHIESSaturated Fat 11.23g 56%Cholesterol 0mg 0%Blueberry & Coconut SmoothieSodium 9.47mg 1%Potassium 645.38mg 18%Total Carbohydrates 46g 15%Fiber 5.68g 23%Sugar 25.26gProtein 3.1g 6%Ingredients2 bananas1 ½ cup blueberries, frozen½ cup coconut milkInstructions1. Place all ingredients from the list in a highspeed blender; blend until smooth well.2. Serve.Servings: 2Preparation Time: 10 minutesNutrition FactsServing size: 1/2 of a recipe (10.1 ounces)Percent daily values based on the Reference DailyIntake (RDI) for a 2000 calorie diet.8

Amount per ServingCalories 307.51Calories from Fat (39%) 118.51% Daily ValueTotal Fat 14.16g 22%Coco Spinach & Pineapple SmoothieSaturated Fat 12.2g 61%Cholesterol 0mg 0%Sodium 160.14mg 7%Potassium 1007mg 29%Total Carbohydrates 47g 16%Fiber 9.45g 38%Sugar 24gIngredientsProtein 4.62g 9%1 cup coconut meat1 cup coconut water ·2 cup fresh or frozen pineapple1 banana2 cups spinach-washed and dry1 ½ inch piece of gingerInstructions1. Put all ingredients from the list in a highspeed blender.2. Blend it until smooth.3. Serve and enjoy!Servings: 2Preparation Time: 5 minutesNutrition FactsServing size: 1/2 of a recipe (14.7 ounces)Percent daily values based on the Reference DailyIntake (RDI) for a 2000 calorie diet.9

Amount per ServingCalories 235.78Calories from Fat (87%) 204.91% Daily ValueCreamy Coconut Coffee SmoothieTotal Fat 24.5g 38%Saturated Fat 21.6g 108%Cholesterol 0mg 0%Sodium 15.68mg 1%Potassium 323.14mg 9%Total Carbohydrates 5.69g 2%Fiber 0.9g 4%Sugar 0.58gProtein 2.93g 6%Ingredients2 cups coconut milk, unsweetened2 tsp instant coffee granules1 packet of your favorite sweetener (Stevia)1 tsp cocoa powder½ tsp vanilla extractInstructions1. In a large cup add all your ingredientstogether.2. Stir well and place in a freezer safe bowl.3. Once frozen, leave on counter until itsoftens up a just pinch.4. Place into high speed blender and processuntil smooth and creamy. Serve.Servings: 2Preparation Time: 10 minutesNutrition FactsServing size: 1/2 of a recipe (4.2 ounces)Percent daily values based on the Reference DailyIntake (RDI) for a 2000 calorie diet.10

Amount per ServingCalories 378.64Calories from Fat (71%) 267.66Green Coconut Smoothie% Daily ValueTotal Fat 32g 49%Saturated Fat 23.15g 116%Cholesterol 0mg 0%Sodium 57.95mg 2%Potassium 987.9mg 28%Total Carbohydrates 25.72g 9%Fiber 5.58g 22%IngredientsSugar 7.56g1 cup coconut milkProtein 4.85g 10%1 avocado1 banana, frozenHandful of baby spinachCoconut waterInstructions1. Place the ingredients, in order listed, in ahigh speed blender.2. Blend until smooth and creamy.3. Add the coconut water to thin if needed.Servings: 2Preparation Time: 10 minutesNutrition FactsServing size: 1/2 of a recipe (9.6 ounces)Percent daily values based on the Reference DailyIntake (RDI) for a 2000 calorie diet.11

Amount per ServingCalories 511.92Calories from Fat (60%) 307.27% Daily ValueTotal Fat 36.77g 57%Medjool Coco-Almond SmoothieSaturated Fat 23g 115%Cholesterol 0mg 0%Sodium 15.12mg 1%Potassium 779.92mg 22%Total Carbohydrates 41.83g16%Fiber 6.11g 24%Sugar 26.83gProtein 7.84g 16%Ingredients1 can (11 oz) coconut milk5 large Medjool dates1 cup raw almondsInstructions1. Roughly chop the dates and the almonds.2. Put all ingredients from the list in a highspeed blender.3. Blend until smooth well.4. Serve chilled.Servings: 2Preparation Time: 10 minutesNutrition FactsServing size: 1/2 of a recipe (6.8 ounces)Percent daily values based on the Reference DailyIntake (RDI) for a 2000 calorie diet.12

Amount per ServingCalories 202.75Calories from Fat (69%) 140.17% Daily ValueTotal Fat 16.25g 25%COCONUT BREADSSaturated Fat 13.47g 67%Cholesterol 46.5mg 16%Sodium 22.75mg 1%Breakfast Coconut LoafPotassium 33.73mg 1%Total Carbohydrates 13.5g 5%Fiber 0.15g 1%Sugar 11.92gProtein 2g 4%Ingredients4 Tbsp desiccated coconut & 1 cup coconut flour½ cup coconut milk (canned)3 organic eggs1 cup sweetener of your choice or organic honeypinch of Salt¾ cup coconut butter, melted (or coconut oil)Instructions1. Preheat your oven to 350F.2. In a mixing bowl, add the coconut and the milk andstir. In a separate bowl, whisk the eggs and sugar untilpale. Add the dry ingredients into this bowl, and foldtogether.3. Grease a medium sized loaf cake tin and line withparchment paper. Pour the mixture in and bake for 50minutes, until a skewer comes out clean.4. Cool slightly in the tin before turning onto a wirerack to cool completely.Servings: 12; Preparation Time: 55 minutesNutrition Facts;Serving size: 1/12 of a recipe (2.3 ounces)13

Amount per ServingCalories 146.88Calories from Fat (49%) 71.46% Daily ValuePercent daily values based on the Reference Daily Intake(RDI) for a 2000 calorie dietBuckwheat Coconut BreadTotal Fat 8.25g 13%Saturated Fat 5.46g 27%Cholesterol 93mg 31%Sodium 164.14mg 7%Potassium 134.26mg 4%Total Carbohydrates 13.72g 5%Fiber 1.21g 5%Sugar 0.5gProtein 5.43g 11%Ingredients¾ cup coconut flour½ cup coconut milk¾ cup buckwheat flour5 eggs2 Tbsp coconut oil1 tsp baking sodaSweetener, to tastesea-saltInstructions1. Preheat oven to 350F degrees.2. In a big bowl, beat the eggs, sweetener, salt andcoconut oil.3. Add slowly the coconut flour, buckwheat flour,milk and baking soda. Whisk well.4. Pour batter in a greased baking pan. Bake for 30minutes.5. When ready, leave on a wire rack to cool. Slice andserve.Servings: 10Preparation Time: 50 minutesNutrition FactsServing size: 1/10 of a recipe (2 ounces)14

Amount per ServingCalories 201.62Calories from Fat (30%) 61.41% Daily ValuePercent daily values based on the Reference Daily Intake(RDI) for a 2000 calorie diet.Dark Coconut Zucchini Bread (SlowCooker)Total Fat 7.44g 11%Saturated Fat 4.76g 24%Cholesterol 46.5mg 16%Sodium 166.47mg 7%Potassium 101mg 3%Total Carbohydrates 32.53g11%Fiber 1.96g 8%IngredientsSugar 20.26g3 cups coconut flourProtein 3.1g 6%1 cup chocolate chips2 cups zucchini, grated3 eggs1 cup shredded flaked coconut1 ½ cups sweetener½ tsp baking powder & 1 tsp baking soda2 tsp cinnamon3 tsp vanillaInstructions1. In a bowl, beat together the eggs, sugar and ashredded flaked coconut. In a separate bowl, mix in thecoconut flour, baking powder, baking soda, cinnamon,vanilla and salt.2. Combine egg mixture with coconut flour mixture;stir well. Mix in the grated zucchini and chocolate chipsand pour batter into your Slow Cooker. Cook on LOW for3 hours.3. Flip it over onto a plate or serving platter. Slice thebread and serve.Servings: 12; Preparation Time: 3 hoursNutrition Facts; Serving size: 1/12 of a recipe (4.7ounces)15

Amount per ServingCalories 228.11Calories from Fat (67%) 153.85% Daily ValuePercent daily values based on the Reference Daily Intake(RDI) for a 2000 calorie diet.Simple Coconut Flour BreadTotal Fat 17.67g 27%Saturated Fat 13g 65%Cholesterol 139.5mg 47%Sodium 114.8mg 5%Potassium 78.44mg 2%Total Carbohydrates 12.5g 4%Fiber 0.46g 2%Sugar 2.48gIngredientsProtein 5.92g 12%6 eggs, at room temperature½ cup coconut oil, melted and cooled¾ cup coconut flour2 Tbsp arrowroot powder1 Tbsp organic raw honey (or sweetener)1 tsp baking powdersaltInstructions1. Preheat oven to 350 degrees. Grease a mediumbread pan.2. In a large bowl, mix eggs, coconut oil and honey(or sweetener). Mix until all ingredients are combined.3. Add coconut flour, arrowroot powder, bakingpowder and salt to the wet mixture and mix until the batteris lump free. Let the batter to sit for 15 minutes.4. Pour batter in prepared bread pan. Bake breadabout 35-40 minutes, or until the top is golden brown.5. Let cool, slice and serve.Servings: 8Cooking TimesPreparation Time: 1 hour and 5 minutesNutrition FactsServing size: 1/8 of a recipe (2.4 ounces)16

Amount per ServingCalories 388.64Calories from Fat (45%) 174.41% Daily ValuePercent daily values based on the Reference Daily Intake(RDI) for a 2000 calorie diet.Tropicana Coconut BreadTotal Fat 20.15g 31%Saturated Fat 15.9g 61%Cholesterol 53.84mg 18%Sodium 190mg 5%Potassium 190mg 5%Total Carbohydrates 12.17g15%Fiber 2.1g 8%Sugar 25.26gProtein 6.1g 12%Ingredients3 cups coconut flour &1 cup shredded coconut1 cup coconut oil1 banana & ½ pineapple, cubed2 tsp baking powder & ½ tsp baking soda2 cups sweetener or coconut sugar4 eggs, lightly beaten2 tsp coconut extract1 cup buttermilkInstructions1. Preheat oven to 325 degrees F.2. In medium mixing bowl, combine flour, bakingpowder, baking soda, and salt; mix well. In a separatebowl, combine beaten eggs, sweetener, oil and coconutextract; mix well. Stir in shredded coconut, banana andpineapple.3. Combine flour mixture to the egg mixture and stirwell with spatula or by hand.4. Grease and flour two loaf pans. Pour batter intoloaf pans, place on middle rack and bake for 1 hour.Servings: 12Preparation Time: 1 hour and 15 minutesNutrition Facts;Serving size: 1/12 of a recipe (5.2 ounces)17

Amount per ServingCalories 303.1Calories from Fat (41%) 125.54% Daily ValueTotal Fat 14.51g 22%Percent daily values based on the Reference Daily Intake(RDI) for a 2000 calorie diet.COCONUT SWEETSSaturated Fat 5.62g 28%Cholesterol 36.65mg 12%Cherryshed Coconut MuffinsSodium 190.83mg 8%Potassium 178mg 5%Total Carbohydrates 31.99g11%Fiber 2.3g 9%Sugar 2.74gProtein 5.76g 12%Instructions½ cup coconut oil (melted)1 cup coconut sugar & 2 cups coconut flour2 cups cherries, pitted & 1 banana, mashed1 cup slivered almonds, lightly toasted½ cup soy milk2 tsp baking powder1 tsp almond extractInstructions1. Preheat oven to 375 F.2. In a bowl, beat coconut butter and coconut sugar.Add a smashed banana and mix well.3. In a separate bowl, combine together dry ingredientsand add them to the mixture. Stir in almond extract andalmonds and cherries.4. Pour muffin batter into 12 greased muffin cups. Bakemuffins for 30 minutes, or until muffins test done.5. Serve soft or cold.Servings: 12Preparation Time: 40 minutesNutrition FactsServing size: 1/12 of a recipe (3.4 ounces)18

Amount per ServingCalories 321.5Calories from Fat (77%) 248.46% Daily ValuePercent daily values based on the Reference Daily Intake(RDI) for a 2000 calorie diet.Choco Coconut-Almond BarsTotal Fat 29g 45%Saturated Fat 12.63g 63%Cholesterol 0.25mg 1%Sodium 26.88mg 1%Potassium 332.65mg 10%Total Carbohydrates 11.5g 4%Fiber 4.2g 17%Sugar 3.54gProtein 6.92g 14%Ingredients1 cup coconut, shredded and unsweetened1 cup almond butter2 cups raw almonds (preferably peeled ones)1 Tbsp coconut flour1 cup coconut oil, melted1 ¼ Tbsp blackstrap molasses3 oz dark chocolate (80% cocoa or higher)1 Tbsp organic vanilla extractpinch of saltInstructions1. Pulse the almonds in a food processor until theconsistency of sand. Add all of the remaining ingredients,except for the chocolate, and pulse until it forms a texturedpaste.2. Line a baking pan with parchment paper. Pour themixture into pan and lightly press to smooth out. Refrigerate forabout an hour, until set.3. Over a double boiler melt the chocolate and spread itover the bars, smoothing out with spatula until evenly coated.4. Place back into the refrigerator for about15 minutes,until the chocolate is set, but still soft. Cut into 12 bars andserve!Servings: 12Preparation Time: 20 minutesNutrition Facts; Serving size: 1/12 of a recipe (1.9 ounces)19

Amount per ServingCalories 171.98Calories from Fat (41%) 69.81Percent daily values based on the Reference Daily Intake (RDI)for a 2000 calorie dietCoconut Banana-Strawberry Muffins% Daily ValueTotal Fat 8g 12%Saturated Fat 6.18g 31%Cholesterol 23.25mg 8%Sodium 162.9mg 7%Potassium 69.1mg 2%Total Carbohydrates 22.65g 8%Fiber 0.91g 4%IngredientsSugar 7.4g2 eggs, room temperatureProtein 3g 6%½ cups light brown sugar1 2/3 cups coconut flour½ cup coconut oil½ tsp imitation coconut extract2 medium bananas, mashed &1 cup fresh strawberries, finelychopped¾ tsp cinnamon, ¼ tsp nutmeg, 1 tsp baking soda, ½ tsp saltInstructions1. Preheat oven to 375F.2. Melt solid coconut oil or in a microwave oven (about 20seconds), or on room temperature.3. In a mixer bowl add eggs, sugar and coconut extractMix on low speed until completely blended. Add the mashedbananas and mix until smooth. In a separate bowl, combineflour, cinnamon, nutmeg, baking soda, and salt. Mix with aspoon until well blended, then add strawberries, and gently mixuntil strawberries are completely covered with the flour mixture.4. Add the flour/strawberry mixture to banana mixture andmix until completely incorporated. Spoon batter into greasedmuffin tins until about 3/4 full.5. Bake for 15 minutes. Remove from oven, let cool andserve.Servings: 16Preparation Time: 30 minutesNutrition Facts; Serving size: 1/16 of a recipe (1.8 ounces)20

Amount per ServingCalories 142.15Calories from Fat (89%) 127.08% Daily ValuePercent daily values based on the Reference Daily Intake (RDI)for a 2000 calorie diet.Raw Coconut Fat BombsTotal Fat 14.56g 22%Saturated Fat 10.2g 51%Cholesterol 12.2mg 4%Sodium 12.61mg 1%Potassium 28.17mg 1%Total Carbohydrates 3.75g 1%Fiber 0.6g 2%Sugar 0.2gProtein 0.52g 1%IngredientsCandies½ cup shredded coconut, unsweetened½ cup coconut butter½ cup coconut oil3 Tbsp sweetener of your choice, to tasteTopping¼ cup cocoa powder¼ cup cocoa butter3 oz Dark Chocolate, sugar free¼ cup powdered sweetener of your choice(optional)¼ tsp vanilla extractInstructions1. In a saucepan, combine coconut butter andcoconut oil over low heat. Stir until melted andsmooth. Stir in shredded coconut and sweeteneruntil combined.2. Line a mini-muffin pan with 20 mini papernonstick liners.21

3. Divide mixture among prepared mini muffin cups and freeze about30 minutes.4. In a meantime, combine cocoa butter and chocolate together inbowl set over a pan of simmering water. Stir until melted.5. Add in sifted powdered sweetener, and then stir in cocoa powder,until smooth.6. Remove from heat and stir in vanilla extract.7. Melt Sugar-Free Dark Chocolate and spoon over the cold coconutfilling.8. Put in fridge until they are solid, then store in a covered containerin the fridge.Servings: 20Preparation Time: 15 minutesNutrition FactsServing size: 1/20 of a recipe (1.1 ounces)Percent daily values based on the Reference Daily Intake (RDI) for a2000 calorie diet.22

Amount per ServingSour Coconut BombsCalories 177.86Calories from Fat (93%) 165.1% Daily ValueTotal Fat 18.94g 29%Saturated Fat 17g 85%Cholesterol 0mg 0%Sodium 19mg 1%Potassium 10.82mg 1%Total Carbohydrates 3g 1%IngredientsFiber 0.25g 1%4 Tbsp shredded coconut (unsweetened)Sugar 0.1g1/3 cup coconut butter, softenedProtein 0.15g 1%1/3 cup coconut oil, softened1 tsp dried (powdered) ginger1 tsp granulated sweetener of choice, to tasteUnsweetened desiccated coconut (for sprinkling)Instructions1. In a deep bowl, mix all ingredients from thelist. Stir until combine well.2. Drop by the tablespoon onto waxed orparchment paper, or into the desiccated coconut.3. Or, simple make the balls with your hands.4. Put in fridge until they are solid, then storein a covered container in the fridge.Servings: 8Preparation Time: 5 minutesNutrition FactsServing size: 1/8 of a recipe (1 ounce)Percent daily values based on the Reference DailyIntake (RDI) for a 2000 calorie diet.23

Amount per ServingCalories 339.36COCONUT COCKTAILSCalories from Fat (3%) 11.3% Daily ValueTotal Fat 1.35g 2%Bahama Mama Coconut CocktailSaturated Fat 0.54g 3%Cholesterol 0mg 0%Sodium 16.47mg 1%Potassium 603.7mg 17%Total Carbohydrates 36g 12%Fiber 9.96g 40%Sugar 5.9gProtein 4.22g 8%Ingredients1 ½ oz Coconut Rum1 ½ oz Rum½ oz non-alcoholic bar syrup (Grenadine)2 oz pineapple juice½ cup IceInstructions1. Shake with ice and pour into a highball glass.2. Garnish with a cherry and a slice of pineapple.Servings: 1Preparation Time: 5 minutesNutrition FactsServing size: Entire recipe (6.9 ounces)Percent daily values based on the Reference DailyIntake (RDI) for a 2000 calorie diet.24

Amount per ServingCaribbean Cruise CocktailCalories 352.2Calories from Fat (5%) 17.36% Daily ValueTotal Fat 2.07g 3%Saturated Fat 0.82g 4%Cholesterol 0mg 0%Sodium 27.9mg 1%Potassium 949.5mg 27%Total Carbohydrates 59.77g20%Fiber 15g 60%IngredientsSugar 11.7g1 oz VodkaProtein 6.45g 13%¼ oz Coconut Rum½ oz white Rum4 oz pineapple juiceSplashes non-alcoholic bar syrup (Grenadine)¾ cup iceInstructions1. Shake all except juice with ice and pour into aglass filled with ice.2. Fill with pineapple juice and garnish with apineapple wedgeServings: 1Preparation Time: 5 minutesNutrition FactsServing size: Entire recipe (8.8 ounces)Percent daily values based on the Reference DailyIntake (RDI) for a 2000 calorie diet.25

Amount per ServingCoconut Passion CocktailCalories 179.82Calories from Fat (3%) 5.34% Daily ValueTotal Fat 0.64g 1%Saturated Fat 0.27g 1%Cholesterol 0mg 0%Sodium 10.49mg 1%Potassium 266.8mg 8%Total Carbohydrates 17.43g 6%Fiber 4.87g 19%IngredientsSugar 5g1 ½ oz Coconut RumProtein 2.1g 4%1 ½ oz White RumFew splashes Sprite1 tsp dark sugarPineapple JuiceSour Mix½ cup iceInstructions1. Shake with ice and strain into a glass.2. Fill with equal amounts of Sour Mix andpineapple juice.Servings: 2Preparation Time: 5 minutesNutrition FactsServing size: 1/2 of a recipe (3 ounces)Percent daily values based on the Reference DailyIntake (RDI) for a 2000 calorie diet.26

Amount per ServingCalories 165.34Rumy Coconut Grove CocktailCalories from Fat (0%) 0.62% Daily ValueTotal Fat 0.07g 1%Saturated Fat 0.01g 1%Cholesterol 0mg 0%Sodium 3.29mg 1%Potassium 77.63mg 2%Total Carbohydrates 12.28g 4%Fiber 0.12g 1%IngredientsSugar 5.72g1 ½ oz Coconut RumProtein 0.21g 1%1 oz banana-flavored liqueur1 oz white Rum4 oz pineapple juice1 tsp lemon juice½ cup crushed iceInstructions1. Shake and strain into an ice-filled glasses.2. Garnish with slices of pineapple and lemon.Servings: 2Preparation Time: 5 minutesNutrition FactsServing size: 1/2 of a recipe (6 ounces)Percent daily values based on the Reference DailyIntake (RDI) for a 2000 calorie diet.27

Amount per ServingCalories 487.74Tropical Coco CocktailCalories from Fat (23%) 114.1% Daily ValueTotal Fat 13.66g 21%Saturated Fat 11.49g 57%Cholesterol 0mg 0%Sodium 15.21mg 1%Potassium 819.38mg 23%Total Carbohydrates 42.5g 16%Fiber 8.55g 34%Sugar 25.88gProtein 4.99g 10%Ingredients1 ½ oz Coconut Rum½ can(s) Coconut Milk1 ½ oz Melon liqueur1 oz Blue Curacao½ can pineapple juice½ cup orange juiceInstructions1. Blend with ice on high speed until smooth.2. Pour into a highball glass and garnish with anorange slice and a cherry.Servings: 2Preparation Time: 5 minutesNutrition FactsServing size: 1/2 of a recipe (12.6 ounces)Percent daily values based on the Reference DailyIntake (RDI) for a 2000 calorie diet.28

Desserts That Will Supercharge YourMetabolismMost people harbor the idea that dessert needs to be taken in moderation,thereby slightly lessening the enjoyment and carefree idea of a sweet treatthat is mean to be a bonus at the end of a meal.While it is wise to regulate the intake of overly fatty and sugar-ladenfoods, there are desserts that canactually help with your nutritionalMetabolism is the process byneeds and are quite healthy despite which your body convertstheir decadent look. You’ll still want what you eat and drink intoto moderate how much you eat, but energy. During this complexoverall such desserts can help with biochemical process, caloriesin food and beverages aredigestion and insulin levels in a way combined with oxygen tothat can promote weight loss and release the energy your bodykeep a balanced diet while still needs to function.enjoying the good stuff.The food and beverages you drink can play a big part in how yourmetabolism functions. As an example, sugary drinks like soda have beenfound to negatively affect your metabolism, proving once again that soda(or sugar) does not belong anywhere in your body.When happens that you overdo with a desserts it isn’t good, but it isn’tthe end of the world either. You can use that "sweet sin" as opportunity toamp up your workout routine.Your muscles use sugar as fuel, so use it up while you can and give yourmetabolism a little boost (having a little extra blood sugar and insulinaround when you’re exercising can actually improve your metabolism)and prevent those spare calories from being stored as fat.Fortunately, weight loss desserts do exist. Here are some excellent sweettreats that can actually help you reach your weight loss goals!29

Amount per ServingCalories 207.54Crumbled "Apple-Pie"Calories from Fat (29%) 70.37% Daily ValueTotal Fat 9.13g 14%Saturated Fat 3.4g 17%Cholesterol 6.16mg 2%Sodium 97mg 4%Potassium 139.57mg 4

Extra fat cells deep in your abdomen (aka visceral fat) generate adipose hormones and adipokines—chemical troublemakers that travel to your blood vessels and organs, where they cause inflammation that can contribute to problems like heart disease and diabetes. In this book you will find out how to lose your unwanted belly fat.

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Feel your belly move out so it touches your hands. Step 3: Breathe out slowly and quietly through your mouth. Feel your belly move away from your hands. 4. Demonstrate belly breathing one or two more times as you say the steps. 5. Have students practice belly breathing. Now it's your turn to practice belly breathing. Have students sit or .

Flat 1 Ground 4-bed 197 2,120 Flat 2 Ground 3-bed 161 1,733 Flat 3 1st 1-bed 45 484 Flat 4 1st 1-bed 50 538 Flat 5 1st 1-bed 56 603 Flat 6 1st 1-bed 50 538 Flat 7 2nd 1-bed 51 549 Flat 8 2nd 1 bed 50 538 Flat 9 2nd 1-bed 56 603 Flat 10 2nd 1-bed 50 538 Total 766 8,245 Scheme ref: P2017/2080/PRA Net Saleable Areas: UNIT FLOOR BEDS NSA SQ. M. NSA .

Kubota Tractor Model S/F Part# Loader Cab/ROPS Belly/4-pt Compatible B/H Size* Comments . B2400 3630A150 OEM ROPS Belly GX620 B2410 3630A150 OEM ROPS Belly GX620 B2620 3632A250 LA364 ROPS 4-pt GX620/GX720 B2630 3632A150 LA403 ROPS 4-pt GX620/GX720 B2710 3630A200 Belly GX620 B2910 3630A200 B

Bring a pot of water to a boil. Blanch the pork belly in the boiling water skin side down for 10 minutes, flipping halfway. Set the pork belly on a plate. Using a fork, pierce the pork belly skin and pat dry. Season with half the salt. Heat a pan or skillet over medium heat and cook the pork belly strips for 5