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Eat Less - Feel Full!
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Monday, June 30, 2014
Saturday, June 28, 2014
15 Best Diet Tips Ever
Experts share their top tips for weight loss success.
http://winwithkrystal.DiscoverSBC.com --- Check this out after readingBest Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.
People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.
"If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.
Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.
"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.
You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.
Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.
"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."
Best Diet Tip No. 3: Consider whether you're really hungry.
Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?
"Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it," she says.
When you're done eating, you should feel better -- not stuffed, bloated, or tired.
"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.
Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.
Best Diet Tip No. 4: Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax.
"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.
Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.
Best Diet Tip No. 5: Enjoy your favorite foods.
"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.
Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.
"You can enjoy your favorite foods, but you must do so in moderation," says Sass.
Best Diet Tip No. 6: Enjoy your treats away from home.
When you need a treat, Ellie Krieger, RD, host of Food Network's Healthy Appetite,suggests taking a walk to your local ice cream parlor or planning a family outing.
"By making it into an adventure, you don't have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.
Best Diet Tip No. 7: Eat several mini-meals during the day. Seriously. Not 3 massive full your belly till you cant breath meals, 7 tiny mini meals to keep you going!
If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.
"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.
She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.
Best Diet Tip No. 8: Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.
"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.
Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
Best Diet Tip No. 9: Spice it up.
Add spices or chilies to your food for a flavor boost that can help you feel satisfied.
"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much," says Perdomo.
When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.
Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.
Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.
Sass stocks her kitchen with:
94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
Frozen vegetables
Bags of pre-washed greens
Canned diced tomatoes
Canned beans
Whole-grain wraps or pitas
Pre-cooked grilled chicken breasts
A few containers of pre-cooked brown rice
Within minutes, she can toss together a healthy medley.
Best Diet Tip No. 11: Order children portions at restaurants.
"When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control," suggest Perdomo.
Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.
Best Diet Tip No. 12: Eat foods in season.
"If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor," says Pensiero. "When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed."
Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.
Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.
"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Sass.
Best Diet Tip No. 14: Use non-food alternatives to cope with stress.
Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.
Sass suggests reading a few chapters in a self book, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.
Best Diet Tip No. 15: Be physically active.
Although it may seem counterintuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.
"When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise," says May.
Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.
And the last tip thats a bonus to all of these healthy ideas is to maintain a healthy weight overall but also maintain a steady flow of income for the rest of your life to keep the stress away less stress = longer life!, residual income is so important now days, bills come every month - Well now your checks can too! Weekly and MONTHLY!
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GLUTEN FREE Chicken Strips with Maple Mustard Sauce
GLUTEN FREE Chicken Strips with Maple Mustard Sauce
1 egg
2 chicken breast cut into strips
1 1/2 cup almond flour
1 Tb garlic powder
2 tsp chili flakes
Salt and pepper to taste
coconut oil or olive oil
Scramble egg in a bowl
Dip chicken strips into egg and then flour mixture
Fry in coconut or olive oil until golden
These nuggets are absolutely delicious
Maple Mustard Sauce
1/2 cup maple syrup, (or sugar free)
1/4 cup mustard
Mix well
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My Breakfast Today
12 thin slices prosciutto
12 large eggs
1 cup shredded cheese
2 tablespoons parsley
Directions:
Preheat oven to 375 degrees.
Spray a 12 cup muffin pan with oil spray, then gently fit a slice of prosciutto into each one, leaving a good inch above the pan edge.
Use a tablespoon to add a spoonful of shredded cheese into each cup, then crack an egg into each on top of the cheese.
Add additional toppings if you like.
Season with salt and pepper, and then sprinkle with chopped parsley.
Bake egg cups for 13 to 15 minutes, or until the eggs are cooked as you prefer, and serve hot.
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2 Week Update On My Weight Loss Journey
Two week update! 12lbs down!
I have been taking the Skinny Fiber pills before meals like recommended and I am seeing the results, cannot wait to post a before and after photo in a few months you guys should definitely try this out! You will feel fuller and eat less!
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Crock Pot Beef And Brocoli
Crockpot beef and broccoli
1 pound boneless beef chuck roast, sliced into thin strips
1 cup beef consumme
½ cup soy sauce
⅓ cup brown sugar or honey
1 tablespoon sesame oil
3 garlic cloves, minced
2 tablespoons cornstarch
2 tablespoons cooled sauce from the crock pot after being cooked
Fresh broccoli florets (as many as desired)
Hot cooked rice (brown rice, or riced cauliflower)
Directions
1. Place beef in a crock pot.
2. In a small bowl, combine consomme, soy sauce, brown sugar/honey, oil, and garlic. Pour over beef. Cook on low for 6-8 hours.
3. In a cup, stir cornstarch and sauce form the crock pot until smooth. Add to crock pot. Stir well to combine. (If your sauce is not thickening, try bringing your sauce to a boil on the stovetop with the corn starch mixture. Boil until your desired consistency is reached).
4. Add broccoli to the crock pot. Stir to combine.
5. Cover and cook an additional 30 minutes on high (the sauce has to boil for it to thicken).
6. Serve over hot cooked rice.
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Hippie Juice
Re-Post REQUEST!! ***ADULTS ONLY**
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HIPPIE JUICE!!
1 cup Watermelon Vodka
1/3 cup Triple Sec
1/3 cup Coconut Malibu Rum
4 scoops Pink Lemonade mix
Water
Strawberries
Mix it up in a Mason jar and ENJOY!
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Fresh Cucumber Salad Recipe That Will Stay Fresh 2 months!
Here is a Fresh Cucumber Salad Recipe that Will Stay Fresh For 2 Months
7 large dills, pickling cucumbers unpeeled sliced thin
1 1/2 cup sliced onions
1 1/2 cup sliced red peppers
1-tbsp salt
1-cup white vinegar
2-cups sugar
1-tsp celery seed
1-tsp mustard seed
Mix cucumbers, onions, peppers and salt in one bowl and set aside
Put vinegar, sugar, celery seed and mustard seed in a cooking pot and bring to a boil
Remove from heat and let cool for one hour before pouring over cucumber mixture
Pour mixture over vegetables
Put in jars and store in refrigerator
Will keep up to 2 months
Makes 2 quart jars
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Microwave Cake Recipe to Enjoy Smaller Portions!
Mug Cake
You will need two cake mixes
One must be Angel Food the other your choice
Mix the two together in an airtight container and seal it
When you want a treat, get a coffee mug, add 3 Tablespoons of the Cake Mix and 2 Tablespoons of Water. Microwave 1 minute.
So awesome - and this one I made is just 180 calories - not bad when you need something sweet without overdoing it!!!
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Best Way to Boost Metabolism
✶Metabolism Booster✶
⅛ tsb Cayenne Pepper
½ cup Watermelon "juiced" "blend in mixer or juicer"
8 oz Water
Blend all together stick in freezer let turn to slush then drink
Drink this after each meal to help burn fat
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Thursday, June 26, 2014
Go Fish - How to add more fish to your diet
If you suffer from dry eyes, up your seafood intake. Salmon
, sardines, and mackerel contain omega-3 fatty acids, which the
body uses to produce tears, among other things. Research
suggests that people who consume higher amounts of these fats
are less likely to have dry eyes.
Adding Iron to Your Diet,
How to Get Iron in Your Diet,
How to Increase Iron in Your Diet,
Ways to Get Iron in Your Diet,
How to Get Iron in Diet,
More Iron in Diet,
How to Get More Iron in Body,
Increasing Iron in Your Diet,
Embrace Bitters
Combat a yen for sugar by following a Chinese medicine approach: Eat foods such as endive, radicchio, cooked greens, and olives.
Benefits of Rosemary
Benefits Of Rosemary
According to some research, catching a whiff of this aromatic herb may increase alertness and improve memory. To stay sharp, try smelling fresh rosemary or inhaling the scent of rosemary essential oil before a test or meeting.
Get a good pair of sneakers!
Is your energy lagging? Though it may be the last thing you feel like doing when you're tired, exercise -- even a brisk walk -- can be more effective than a nap or cup of coffee at fighting fatigue.
Benefits Of Ginger
The volatile oils in ginger have long made it a useful herbal remedy for nasal and chest congestion. Pour 2 cups of boiling water over a 1-inch piece of peeled, grated ginger; steep for 10 minutes; and strain. Add a pinch or two of cayenne pepper to the water and drink as needed.
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Rub Your Temples
Tame tension headaches by rubbing peppermint oil, Tiger Balm, or white flower oil into your temples. All three remedies contain menthol, which has analgesic properties.
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Go herbal
For varicose veins, try horse chestnut, an herbal extract that's been shown in studies to strengthen veins and reduce swelling. The herb is also available in topical creams, though there's not as much evidence for these.
Sip Oolong Tea
Research suggests that people with mild eczema who drink oolong tea three times a day may show improvement in itching and other symptoms. Compounds in the tea called polyphenols appear to be responsible.
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