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November 30.2025
3 Minutes Read

Discover the Best Carbs to Help You Shed Belly Fat Effectively

Healthy mixed salad with chicken aids best carbs to help lose belly fat.

Uncovering the Best Carbs for Losing Belly Fat

When it comes to shedding unwanted belly fat, the foods we choose to eat can make a significant difference. Many people have misconceptions about carbohydrates, often fearing them for contributing to weight gain. However, not all carbs are created equal. According to registered dietitians, prioritizing high-fiber carbohydrates can actually help reduce harmful visceral fat—the kind that resides around vital organs like the heart and liver. Excess visceral fat is linked to serious health issues, making it essential to find effective ways to manage it.

What is Fibermaxxing and Why Does it Matter?

A rising trend called "fibermaxxing," which focuses on increasing dietary fiber intake through whole foods, is gaining attention. The USDA recommends that adults consume 25 to 35 grams of fiber daily, yet most diets fall short of this goal. Increasing fiber can help control blood sugar levels, curb appetite, and encourage the growth of beneficial gut bacteria, which are vital for overall health.

The Best High-Fiber Carbohydrates for Visceral Fat Loss

Experts suggest incorporating specific high-fiber carbohydrates into your diet to effectively target visceral fat. Here are some of the standout options:

  • Quinoa: Though technically a seed, quinoa serves as an excellent whole grain packed with protein and essential nutrients. With 5 grams of fiber per cooked cup, it keeps you full and helps stabilize blood sugar levels.

  • Barley: Known for its low glycemic index, barley not only helps in balancing blood sugar but is also high in beta-glucan, a type of soluble fiber that aids in cholesterol reduction and gut health.

  • Black Beans: Offering a blend of soluble fiber and resistant starch, black beans help maintain stable blood sugar levels and promote gut health, making them a smart choice for reducing visceral fat.

  • Sweet Potatoes: Rich in fiber and antioxidants like beta-carotene, sweet potatoes contribute to lasting fullness and are effective in minimizing belly fat due to their nutrient profile.

  • Lentils: High in both fiber and protein, lentils keep you satisfied longer while contributing to steady blood sugar and reducing inflammation, which can encourage fat loss around the abdomen.

  • Oats: Packed with beta-glucan, oats help you manage appetite and promote gut health, making them one of the top carbs for reducing visceral fat.

Making Smart Choices

The key takeaway? Carbs are not your enemy. By replacing refined carbs with these fiber-rich alternatives, you can enhance satiety, improve digestion, and fight belly fat.

Incorporating Fiber into Your Diet

Making dietary changes can be gradual. Start by including a combination of the mentioned high-fiber foods into your meals. Whether you choose to blend oats into smoothies, prepare quinoa salad, or add lentils to stews, every little effort counts towards achieving your fat loss goals.

Balancing your diet with the right types of carbs—paired with exercise, quality sleep, and stress management—is a holistic approach to effectively shed visceral fat. Remember, the journey involves making sustainable lifestyle changes that serve not only your waistline but your overall wellbeing.

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06.17.2026

The Truth about BBQ Sauce

Barbecue sauces have a uniquely Southern and Western U.S. history.  Most experts agree that the practice of adding sauce and spices to meat and fish began early in our history, with Native Americans teaching the art to early European settlers.  The natives probably developed the process as part of an attempt to keep meats and fish from spoiling quickly.  Salt played a major role in those early barbecue sauces, and salt is a well-known preservative in the meat curing process.Because the nation's first European arrivals lived on the East Coast of America, that part of the country is credited with spawning the original barbecue sauce styles.  First and foremost, there are the various Carolina barbecue sauces.  The most widely known are East Carolina, Piedmont, and South Carolina varieties.  East Carolina barbecue sauce consists of vinegar, salt, black pepper, and crushed or ground cayenne peppers.  It's a very simple sauce that penetrates the meat nicely for a deep flavor.  Piedmont barbecue sauce only varies from East Carolina in that it often includes molasses or Worcestershire sauce both of which cling to the meat more.  South Carolina sauce is entirely different, using a mustard base instead, producing a much tangier and sharper flavor.Then there is Memphis or Southern style barbecue sauce.  This popular variety is typically more complicated (flavor-wise) and is built around mustard, tomato, and vinegar.  Fans often point to the boldness of these flavor combinations as the hallmark of Memphis barbecue sauce.  A saying often heard among hungry connoisseurs is no two bites alike.Continuing our trek westward, we come to the acknowledged center of the barbecue universe: Kansas City!  Kansas City barbecue sauce is distinguished by its noticeably thicker consistency and emphasis on sweetness.  That's because this style of sauce is built upon thick tomato sauce, chunks of vegetables, and lots of sugar.  Many popular commercial brands are based on this Kansas City recipe.  It's most popular among amateur backyard grillers because of the availability in grocery stores (Kraft, Heinz, K.C.'s Masterpiece, etc.).  And also because the thick sauce can be applied only once, and enough will remain in place to please the happy recipients of the grilled meat.Finally, there are the Texas barbecue sauce styles.  Now, Texas is one big state, and there are several regional varieties within it.  The most common include thick and spicy sauces that are essentially spicier variations on the Kansas City sauces.  These are found mostly in the north and east sections of the state (Dallas).  In western Texas, thinner sauces that feature hot peppers can be found.  These sauces are often added only at the very end of the barbecuing or grilling process.  And then, in southern Texas, the barbecue sauce of choice features an emphasis on Mexican spices and, of course, jalapeno peppers!  Make sure to have a cold beverage handy to put out the fire!For a large selection of barbecue sauces, I find Harmons has a huge selection (see the photo below. There are more on the shelves above and below). They even have two Utah BBQ sauces. Enjoy your barbecue! Next come spices!

06.05.2026

Taking Dinner Outdoors? Americans Get Their Grills On - Our first recipe

While nearly everyone in America grills, not everyone is comfortable barbecuing more than the basics. Here's an approach to grilling you can "steak" your reputation on: Neighborhood grocery stores can help make the outdoor cooking experience easier by providing everything a griller needs under one roof. The Great Grilling program at Safeway features recipes, tools and high-quality ingredients for families that want to create delicious meals on the grill, and their Rancher's Reserve beef is guaranteed tender. The recipes were developed in the test kitchens of Sunset magazine to make it easier for shoppers to grill up a meal on the spur of the moment. Whether using a charcoal or gas grill, having the right accessories on hand makes for easy and safe grilling-and even easier cleanup. A wide spatula, extra-long tongs, a long-handled brush and a spray bottle with water are the foundation for a great griller's tool kit. Direct-heat grilling is best for thin cuts of meat that cook quickly. It gets them nicely browned on the outside in the short time they take to get done in the middle. Here's a surefire recipe using direct-heat grilling: Flank Steak with Green Olive-Jalape o Tapenade A Mediterranean-inspired tapenade is a flavorful addition to this tender flank steak. Prep time: About 20 minutes Grill time: 13 to 17 minutes, plus 5 minutes to rest off the grill Makes: 4 servings 1 jar (4.5 oz.) Safeway Select Stuffed Jalape o Olives, drained 2 garlic cloves, peeled 1 cup coarsely chopped Italian parsley 2 tablespoons fresh rosemary leaves 1 tablespoon grated lemon peel 1/4 cup Safeway Select Verdi Olive Oil 1 Rancher's Reserve Flank Steak (about 11/2 lb.) Prepare barbecue grill and preheat for direct-heat cooking. For charcoal grill, before you put the grill over the hot coals, brush it with a medium coat of oil; for gas grill, when hot, brush grill with a medium coat of oil.Rinse olives and drain well. Combine olives, garlic, parsley, rosemary, lemon peel and oil in a food processor and pulse until mixture forms a fine paste. Set aside 1/2 cup of the tapenade mixture for seasoning meat; reserve remainder for serving or another use.Rinse flank steak and pat dry. With the tip of a sharp knife, make shallow diagonal cuts about 1 inch apart over one side of steak, then make cuts perpendicular to the first to create a diamond pattern. Repeat on other side of steak.Spread 1/2 cup of the olive mixture on both sides of steak to coat evenly.Lay steak on oiled grill over a solid bed of hot coals or high heat on a gas grill. Keep charcoal grill uncovered; close lid on gas grill. Cook steak until browned on the bottom (lift edge with tongs to check), 8 to 10 minutes. With tongs or a wide spatula, turn steak and continue to cook until done as desired, about 2 minutes longer for rare (red in center; cut to test) or 4 minutes longer for medium-rare (pink in center).Transfer steak to a clean platter or rimmed carving board and let rest about 5 minutes, then cut in thin, slanting slices across the grain to serve. Offer remaining tapenade to add to the meat to taste. Beverage suggestions: A spicy, plummy zinfandel; a hoppy, English-style pale ale; or peppermint iced tea. Tools: Grater (for peel), strainer or colander, measuring cups and spoons, food processor, paper towels, sharp knife, spatula for spreading, heatproof brush for oiling grill, tongs or wide spatula, platter or rimmed carving board. Beverage suggestions: A spicy, plummy zinfandel; a hoppy, English-style pale ale; or peppermint iced tea. Tools: Grater (for peel), strainer or colander, measuring cups and spoons, food processor, paper towels, sharp knife, spatula for spreading, heatproof brush for oiling grill, tongs or wide spatula, platter or rimmed carving board. nearly eWhile nearly everyone in America grills, not everyone is comfortable barbecuing more than the basics. Here's an approach to grilling you can "steak" your reputation on: Neighborhood grocery stores can help make the outdoor cooking experience easier by providing everything a griller needs under one roof. The Great Grilling program at Safeway features recipes, tools and high-quality ingredients for families that want to create delicious meals on the grill, and their Rancher's Reserve beef is guaranteed tender. The recipes were developed in the test kitchens of Sunset magazine to make it easier for shoppers to grill up a meal on the spur of the moment. Whether using a charcoal or gas grill, having the right accessories on hand makes for easy and safe grilling-and even easier cleanup. A wide spatula, extra-long tongs, a long-handled brush and a spray bottle with water are the foundation for a great griller's tool kit. Direct-heat grilling is best for thin cuts of meat that cook quickly. It gets them nicely browned on the outside in the short time they take to get done in the middle. Here's a surefire recipe using direct-heat grilling: veryone in America grills, not everyone is comfortable barbecuing more than the basics. Here's an approach to grilling you can "steak" your reputation on: Neighborhood grocery stores can help make the outdoor cooking experience easier by providing everything a griller needs under one roof. The Great Grilling program at Safeway features recipes, tools and high-quality ingredients for families that want to create delicious meals on the grill, and their Rancher's Reserve beef is guaranteed tender. The recipes were developed in the test kitchens of Sunset magazine to make it easier for shoppers to grill up a meal on the spur of the moment. Whether using a charcoal or gas grill, having the right accessories on hand makes for easy and safe grilling-and even easier cleanup. A wide spatula, extra-long tongs, a long-handled brush and a spray bottle with water are the foundation for a great griller's tool kit. Direct-heat grilling is best for thin cuts of meat that cook quickly. It gets them nicely browned on the outside in the short time they take to get done in the middle. Here's a surefire recipe using direct-heat grilling:

06.02.2026

Grilling Hamburgers and Sittin' on an Old Ice Cream Freezer

Grilling hamburgers is one of my earliest backyard grilling memories. Our Family would get together, usually on the weekends, and have a hamburger and ice cream supper, as we say here in Utah. I can fondly remember sitting on top of the old ice cream freezer while my Dad and Grandpa took turns at spinning the old hand crank attached to the water-soaked wooden ice bucket. It was years before we got a motorized freezer, but you couldn’t sit on that.My dad was one of the first to buy a covered grill that used charcoal bricks. We cooked hamburgers and hot dogs most weekends on the patio. It was some delicious eating. The ice cream would be flavored most of the time with a can of crushed peaches or strawberries. Or, just maybe, someone would have given us some fresh ripe peaches to mash and toss into the vanilla ice cream mixture.Cooking out then was a real big treat for the entire family, always with a lot of laughter, running, and playing.Grilling the hamburgers soon became my responsibility, even though I was only about 14 years old at the time. Carefully building the charcoal fire in that old grill we had was a test of my better Boy Scout skills. Once the charcoal was covered in a fine white ash, the grilling could begin. It sometimes took hours because of the wind.The ice cream was being packed in more ice mixed with a generous amount of rock salt mixture to be allowed to season, while we all ate our terrific-tasting hamburgers always topped with lettuce, red ripe tomatoes, and onions. The catsup bottle would be passed around as everyone would take their turn, shaking or popping the bottom of the bottle to get the thick tomato sauce from the jar. Mustard was always there as well.I remember when Dad got the first gas grill. We were up and grilling in about 5 minutes.My grandpa sometimes would come make ribs, good tender slabs of ribs with the meat falling off the bone, slathered with a generous portion of smoky barbecue sauce. They are quite delicious, giving a nice smoky flavor to your food. And it was finger-lickin’ good!Today we use many things to garnish a hamburger - Guacamole is also a favorite topping with just about any grilled meat, especially beef, pork, or chicken. Creaming those fresh ripe avocados together with diced garden ripe tomatoes, and chopped green onions. Season your delicious concoction with a squeeze of fresh lime juice, toss in some cilantro, salt, and pepper, and call it a meal by itself.Thick juicy T-Bone steaks are a great treat as well as chicken fajitas. Fun to do because everyone gets to pile their own into a large flour tortilla made just to suit them.Yes grilling today is just as much fun today as it was when I was growing up. The old three legged grill has long since been tossed onto the trash heap. Replaced with a big cast iron wood smoker and grill, sure I have a handy gas grill for almost daily use but nothing is better than firing up the old trusty smoker.My great nieces and nephews are now the ones running and playing. They are always beaming with delight as the scoops of homemade fresh peach ice cream is served up with one of "Nana's" homemade cookies.Someday though I think I will pull out the old hand cranked ice cream freezer. After all, they are missing one of the best parts of the family cookout. Sitting on the old freezer, holding it down while their Dad, Uncle and Granddad take turns cranking the old beast.I wonder if they would sit still that long?

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