How to get fab abs for 2014

By Nikki Henderson |

Published 01/01 2014 10:47AM

Updated 01/01 2014 10:59AM

If you want to get your mid-section in tip-top shape for the new year add chia seeds to your diet.

TODAY show nutritionist Joy Bauer has some advice on how to sport a marvelous 6-pack. 

By adding 1 tablespoon of chia seeds, which contain 5 grams of fiber, they can help suppress your appetite and keep your digestive track moving along.

Have a cup of unsweetened green tea (hot or iced) 15 minutes before eating breakfast, lunch, and dinner. It'll take up room in your stomach so you consume less at mealtime, and as a bonus, green tea slightly revs up your metabolism for more calorie-burn throughout the day.

Here are some belly-slimming recipes you can incorporate into your daily routine:

Chia oatmeal: Add 1/2 cup dry oats and 1 cup water to a small pot, and heat until boiling. Lower temperature and allow to cook for another minute before adding in 1 tablespoon of chia seeds. Once water has been absorbed, turn off heat and stir in 1 teaspoon maple syrup, a sprinkle of cinnamon, and half a chopped apple (with the skin). Makes 1 serving. 260 calories.

Chia smoothie: Blend 3/4 cup fat free milk, 1/4 cup 100% apple juice, 3/4 cup frozen berries, 1/2 ripe banana, 1 Tablespoon chia seeds and, 3-5 ice cubes until smooth and frothy. Makes 1 serving. 270 calories.

Chia pudding: In a small pot, add 1/2 cup water, 2 teaspoons maple syrup, 1/2 teaspoon vanilla extract, 1 teaspoon unsweetened cocoa powder, and 2 tablespoons chia seeds. Cook on medium heat, stirring frequently for about 5 minutes or until the seeds absorb the water and the mixture becomes gelatinous. Transfer to a container and chill in fridge for about 2 hours before serving. Makes 1 serving. 160 calories.

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