It’s the question of the day. How does one get a flat stomach?

Sure, there’s working out and eating healthy. But, what about a quick fix. Thanks to a recent article by Prevention Magazine, learn how to decrease belly bloat (thanks to a long weekend of brunches, dinners, cocktails and laziness).

Fruit Exchange: Swap honeydew, apples, and pears for berries, grapes, and citrus. They contain a near-equal ratio of the sugars fructose and glucose, making them easier to digest than fruits with more fructose.

Feelin’ Salty: More salt equals more water retention. Try to avoid salt, overprocessed foods and salt-based seasoning. If you still need some flavor, try fresh herbs and salt free seasonings. Eat plenty of fruits and veggies that are packed with water and stay away from high sodium frozen meals.

Carb Cutback: Trim back on your daily carbs simply by having eggs for breakfast, one slice of bread, and packing protein-rich snacks such as turkey slices, low-fat string cheese, seeds, and nuts. When you decrease the carbs, this temporarily trains your body to access stored carbs called glycogen and burn them off.

Starch Swap: If you must have carbs, go for some brown rice since it’s the only starch that doesn’t cause bloating. Try to cutback on your potato, pasta, corn and wheat intake.

Don’t Milk It: Try lower-lactose foods (such as hard cheese or yogurt) or lactose-free dairy products (such as rice milk and almond milk), or take a lactase enzyme to help break down lactose to reduce short-term belly bloat.

Urban Girl Fitness Quote of the Day:

“A fat stomach sticks out too far. It prevents you from looking down and seeing what is going on around you.” ~Norman Reilly Raine

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I’m proud to say that I went snowshoeing for the first time ever this past weekend. It was such a great experience to be out in the open, take in all of the snowy scenery and fresh air – plus, burn calories! Two hours of snowshoeing alone burns 1026 calories. I could certainly feel the burn in the legs (a good burn!). Here are some tips for newbies like myself:

Buy or rent the most suitable snowshoes – I rented mine from R.E.I. and there are so many other rentals. Also, look into a used sporting good stores if you are looking for a good deal. Depending on snow conditions, it’s usually best to go with the smallest snowshoes to support your weight.

Use Poles – when I rented, I was given the option to use poles or not. I decided to go with the poles and am glad I did. They not only help with balance, they make crossing slopes easy. Plus, I actually felt like a got an arm workout in as well.

Warm Up – Snowshoes require you to take longer strides than usual, especially when going uphill. That’s why it’s important stretch your hamstrings and hips before making your trek to help your flexibility.

Breaking Trail in Fresh Snow – Take turns with your group on who gets to break the snow. This takes extra energy, so it’s always good to share the workload. Plus, hello burning those calories!

Snow H2O – Sure it’s cold and not a hot summer day, but when being active you need water. Don’t forget to bring a water bottle along and suck that water down.

Pack Away – Make sure to bring a backpack complete with essentials (water bottle, healthy snacks, a dry shirt, etc.)

Urban Girl Fitness Quote of the Day:

“Even in winter an isolated patch of snow has a special quality.” ~Andy Goldsworthy

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This recipe is so delicious, it literally left me dumbfounded as to how it could possibly be healthy. But, it is.

What is this delectable dish, you might ask?

It’s a burrito casserole. Dumbfounded yet? You will be after eating it. Not only that, but it’s incredibly easy to make, too. Yes, yes and yes. Check it out, all thanks to Kelly’s Healthified Kitchen.

Get This

1 pound 96/4 ground beef
1 package taco seasoning
9 small flour tortillas
1 can fat-free refried beans
1 can fat-free cream of mushroom soup
½ cup fat-free sour cream
hot sauce (optional)
80 grams 75% reduced fat cheddar (a little less than 3/4 cup)
Optional Toppings: 1 cup shredded romaine lettuce and 6 cherry tomatoes, divided

Do This

Preheat oven to 350.

In a large skillet brown ground beef. Once it’s almost done, add taco seasoning and stir in refried beans. Mix until evenly blended.

In a bowl, mix cream of mushroom soup and sour cream. Spread half of the sour cream mixture onto the bottom of a rectangular casserole dish sprayed with nonstick cooking spray. Tear up 3 tortillas and spread them over the sour cream mixture (you can lay 2 tortillas down side by side without tearing and then tear up the third to fill in empty spots to make a solid layer).

Put half of the meat mixture on top. Sprinkle on hot sauce.

Add remaining layers as follows: three tortillas, sour cream mixture, three tortillas, meat mixture and hot sauce.

Sprinkle cheese over the top and place in oven uncovered for 25 minutes. Serve with lettuce and tomatoes as toppings (I highly suggest this – the tomatoes added the perfect touch!).

Drum roll … tada…: 403 calories, 47 carbs, 7 fat grams and 29 protein grams.

Urban Girl Fitness Quote of the Day

“My doctor told me to stop having intimate dinners for four; unless there are three other people.” ~Orson Welles

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How much better does it get? Walls full of frozen yogurt flavors ranging from cheesecake, pumpkin spice to espresso. A toppings bar with goodies ranging from cookie crumbles, gummy bears to fruit loops. I mean, frozen yogurt is healthy right?

Yes, it is healthier than ice cream. Yet, with all of the options available at frozen yogurt shops popping up across the nation, it’s oh so easy to go overboard. A healthy 200-calorie treat soon becomes a 1,000-calorie treat. Below is the proper and healthy etiquette to approach these monsters of fro-yo thanks to Fitness Magazine.

Step One | Start with four to six ounces of low fat yogurt (about the size of a tennis ball)

Step Two | Limit yourself to a teaspoon (about the size of a sugar cube) or two of toppings

Step 3 | Can you put a lid on it? No. You’ve gone overboard my friend.

Urban Girl Fitness Quote of the Day:

“I want to have a good body, but not as much as I want dessert.”  ~Jason Love

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Yee haw. If that’s what you want to be saying on your next workout, check out this week’s workout music suggestions. Swap your cowboy boots and hat for runnings shoes and a ponytail.

If You’re Going Through Hell | Rodney Atkins

Red High Heels | Kellie Pickler

Me and My Gang | Rascall Flatts

Beer In Mexico | Kenny Chesney

Gunpowder and Lead | Miranda Lambert

Mean | Taylor Swift

Stuck Like Glue | Sugarland

Dirt Road Anthem | Jason Aldean

Chicken Fried | Zac Brown Band

Last Name | Carrie Underwood

Urban Girl Fitness Quote of the Day:

“Country Music is great music because it really comes from real life experiences. It is such a great haven for reality.” ~Bryan White

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As if trying to eat healthy wasn’t hard enough as it is, there are some “health” foods that are unhealthy for you and your diet goals. Here’s the rundown thanks to Real Simple:

Salad | Some salads can reach up to 1,000 calories. Skip the dressing soup, croutons and cheese. The greens are great, it’s the company you have to watch out for as a diet breaker.

Wraps | The flatbreads included in a wrap can reach up to 300 calories. Add cheese, meat, spread and your pushing into the 700 calorie range. If you must go for a wrap, eat half. Add a side of greens or fruit to give it a healthy spin.

Fat Free Foods | Just because it’s fat free does not mean you can eat as much as you want. That’s the trick. Plus, when you take out the fat, the flavor is made up with salt or sugars. Plus, healthy fat can actually make you feel full faster.

Vitamin Drinks/Sports Drinks | Everyone puts blame on soda, but not these highly sweetened beverages. Vitamin Water might sounds healthy, yet a 20-ounce bottle exceeds sugar allowance by two whole teaspoons. Try to look for sugar free versions or make your own water (add fruit for flavor). If you really need vitamins, pop in a daily multivitamin.

Smoothies | Fruit is good, yes. Juice is good, no. The average smoothie provides so much calories, you might as well be eating a meal. Try making a smoothie with yogurt the next time you need a smoothie fix.

Urban Girl Fitness Quote of the Day:

“All of the villains in life have been great smoothies.” ~James Mason

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Make sure to close your living rooms curtains, shut the blinds and get your sweat on in front of your own TV. Zumba Fitness for Wii is perfect for those snowy, frigid cold days when it’s hard to get outside.

This workout “game” features the popular Brazilian aerobic exercise program that mixes Latin music and international dance steps. It’s such a fun workout that you don’t even notice it tones muscles, while building strength and endurance. There are nine different hip-swaying dance styles, including Reggaeton, Merengue, Salsa, and Flamenco.

With 30 different music tracks, each corresponding to a unique dance routine, this workout never gets boring and I can speak from experience it will have you laughing all the way through.

The lessons are led by popular instructors Tanya Beardsley, Gina Grant, and Zumba creator Beto. Zumba Fitness also comes with a special belt that lets you holster your Wii Remote for hands-free dancing while following the onscreen instructor’s routine. There are even a number of different dance venues, including a gym, night club and the roof of a skyscraper.

Go get your Zumba on. And I repeat, close your curtains if you don’t want your neighbors seeing your shake your booty like a mad woman.

Urban Girl Fitness Quote of the Day:

“There are short-cuts to happiness, and dancing is one of them.” ~Vicki Baum

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Do you feel the sudden urge to fist pump? Well, throw your hands in the air and pound those beats with this week’s edition of Tuesday Tunes. Get your GTL on (gym, tan, laundry) and be prepared to be DTF (down to fitness..that is) with these Jersey Shore inspired tunes. I think we might have a serious dancing “Situation” with the below:

I Like It: Enrique Iglesias featuring Pitbull

Break Your Heart: Taio Cruz featuring Ludacris

Ghosts N Stuff: deadmau5 featuring Rob Swire

I’m in the House: Steve Aoki

Get Ready to Bounce Recall 08: Brooklyn Bounce

When the Sun Comes Down: R.I.O.

Get Crazy: LMFAO

Something: Alex Megane

Feels Like Heaven: Rick Tale Club Mix

Disturbia: Rihanna

You: Special D

Number One: Max Farenthide

Don’t Stop Push It Now: Dan Winter

Urban Girl Fitness Quote of the Day:

“We’re beatin’-up-the-beat, that’s what we say when we’re doing our fist pump. First, we start off by banging the ground, we’re banging it as the beat builds ‘cause that beat’s hittin’ us so we’re fightin’ back, it’s like we beat up that beat.” ~Pauly D (yeah buddy!)

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Not only is oatmeal good for you, it gives you the “stick to your bones” full feeling you need to last all morning before hitting up a snack. There are so many twists to add to your morning oatmeal routine. Below are some delicious ideas thanks to Fitness Magazine to dress up your oatmeal each and every morning:

PB & J

It’s the comfort foods of sandwiches, so why not add it to your a.m. oats? Whisk in one serving of vanilla protein powder and one teaspoon of vanilla extract. Then top with one tablespoon peanut butter and one tablespoon of natural jam or jelly.

Pumpkin Pie Oatmeal

Okay, how have you managed to turn something healthy into pie? Well, no need to worry. Still healthy. Put oats, milk, sliced banana and cinnamon into a small pot on the stove. Stir until the mixture gets thick and creamy (about 5 minutes). Stir in a handful of frozen blueberries. Turn heat to medium low and add the canned pumpkin (1/4 cup) and a dash of ground clove and nutmeg.

Blueberry Banana Oat Cakes

Cake, umm yes. Oatmeal, double yes. Mash one ripe banana. Add 1/2 cup dry oats, 1/4 cup brown sugar, 1 teaspoon cinnamon, dash of vanilla extract, 1 tablespoon chia seeds, 1 tablespoon coconut flakes and 2 tablespoons cocoa powder. Then gently add in 1/4 cup blueberries. Spray a bowl with cooking spray and add the batter. Microwave for 3 1/2 to 4 1/2 minutes. Delish!

Chocolate Latte Oatmeal

Need an extra dose of java? Prepare one instant oatmeal packet. Once ready, stir in one tablespoon chocolate granola, one teaspoon peanut butter, one tablespoon toasted almonds, one teaspoon coconut flakes. Add two tablespoons of brewed coffee and you will be jumping for java.

Urban Girl Fitness Quote of the Day:

“All happiness depends on a leisurely breakfast.” ~John Gunther

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With the new year comes the need for a new workout playlist. This year is all about indie (ahem hipster). Believe it or not, indie isn’t just for the PBR-lovin’, mustache wearin’, plaid donning hipsters out there. Normal people can like indie music, case in point.

Add these tunes to your workout playlist and get your hipster on (no thick rimmed non-prescription geek glasses needed)..

Vampire Weekend: Walcott

Phoenix: 1901

Arctic Monkeys: When the Sun Goes Down

Cage the Elephant: Ain’t No Rest for the Wicked

Wilco: Outtasite (Outta Mind)

MGMT: Kids

The Temper Trap: Fader

Arcade Fire: The Well and the Lighthouse

Animal Collective: My Girls

LCD Soundsystem: Dance Yourself Clean

Urban Girl Fitness Quote of the Day:

“Hardcore is the beaten path. Hipster is walking on the much less beaten path next to it. Hipstcore is walking through the tree separating the two.” ~Urban Dictionary