Sick of chicken? Here are 11 more ways to get protein!

1. Eggs - Eat the whole egg, not just the white. The yolk is actually the most nutrient dense portion of the egg, providing a ton of vitamins and minerals.

2. Shrimp - Grill, or sautee them in some organic butter or extra virgin olive oil. Mix with veggies and enjoy.

3. Salmon - An awesome fatty fish containing loads of protein and a healthy dose of omega-3 fatty acids.

4. Protein Powder - Super convenient and great for those between meal snacks. Look for a brand that contains both slow and fast acting proteins like whey (fast) and casein (slow) for hours of protein feeding your muscles from a single shake.

5. Ground Turkey - Super lean and great for chili or burgers.

6. Pork - The "other" white meat, just as lean as chicken when you get the right cut. Go for the boneless chops and trim the outer fatty edge.

7. Chicken Sausage - You probably won't notice the difference between chicken sausage and "regular" pork sausage, but it contains a much more moderate amount of fat...great for those protein and carb meals.

8. Beans - Like black beans, kidney beans, red beans, navy beans, black eyed peas, lentils and the list goes on and on are actually the least expensive protein source globally! They are Low glycemic and high in fiber. Add it to your turkey chili, or any other meal you want for that matter.

9. Bison - All the taste of beef while being incredibly lean. Great for protein and carb meals when you're wanting to limit the fat content of a meal while still packing a mean flavor punch.

10. Grass-fed Beef - Grass fed beef is rich in Conjugated linoleic acid (CLA), a special fat that has actually been shown to result in fat LOSS.

11. Greek yogurt packs twice the protein of regular yogurt. Go with the plain variety and sweeten with a packet of stevia or truvia if you'd like.

5 Foods you MUST east Now!

 5 foods that are beneficial to your health, and you might not even know it.

Food #1 Swiss Chard

Aging can create many different problems for people.  Wrinkles, lack of balance, and our eyesight can worsen, and are just some of the different things that happen with the aging process.  Swiss chard is considered a super food because of some of the amazing caroteniods that can be found in this leafy green vegetable.  Swiss chard contains high levels of lutein and zeaxanthin that have been shown to help with good eyesight.   These two caroteniods have been shown to build up in the eyes, which help with the way light rays enter our eyes and are absorbed.

Food #2 Pepper, Especially Capsaicin

So most of you are probably asking why pepper is on the list.  Pepper is a zero-calories food that can add a lot of flavor to your foods.  Not only does it pack a great punch to your foods, but capsaicin has been shown to have tremendous anti-inflammatory properties.  It has also been shown to be helpful in fighting some cancers because of its anti-cancer effects.

Food #3 Wheatgrass
There are plenty of juices out there that contain Wheatgrass which is chock full of vitamins and minerals that will keep you healthy.   Loaded with Vitamins, B, C, and E, this food can help to clean out your system and fight infections.   Not only does this food contain essential vitamins and minerals, but it also is a complete protein.  This food is full of the essential amino acids that our bodies require for building muscle.   The high concentration of vitamins helps protect the body from stress that our bodies are under daily.


Food #4 Tahini

Tahini is now found in most grocery stores as an excellent source of all the B vitamins as well as calcium.  B vitamins are essential in development of healthy cells in the body, especially red blood cells.   B vitamins can also help in raising metabolism, and help our immune system become stronger.  Tahini also holds a surprising amount of calcium, zinc, and copper.  The high levels of calcium can help keep bones strong and healthy, and might be responsible in fighting some cancers. Tahini also holds an abundance of fiber, specifically sesamin and sesomolin, which can have positive effects in lowering cholesterol.

Food #5 Avocado

This amazing fruit helps reduce inflammation through some of the carotenoids found in the green, fleshy part of the avocado. This vegetable also has a tremendous amount of fat, but the good fats that are beneficial to the body. The main source of fat is Oliec acid, which helps with fat absorption and also helps tolower the risk for developing heart disease. Avocados also have phytosterols, which keep inflammation in the body under control.

DIET: Barbecue Survival Tips

Summer Barbecue Survival Tips

Summertime is a special time of year that finds us enjoying time with our friends and families at barbeques and picnics.

To keep to your weight loss plan this summer, follow these helpful tips for surviving summer barbeques. Use them to create healthier options for yourself, your family and your friends.

Appetizers
Share baked chips or non-starchy vegetables like snap peas, zucchini wedges and sliced yellow peppers. Choose fat-free dips or fruit salsa. Snack on frozen grapes, strawberries or pineapple slices while the food is cooking.

Beverages
Serve non or low-calorie beverages, such as sparkling water, iced tea or diet soda. Garnish with mint, raspberries, grapes or orange wheels. If you choose to drink alcoholic beverages, opt for light beer or make wine spritzers with four ounces of wine and four ounces of club soda.

Fruits/Desserts
Prepare a fresh fruit plate, fruit salad or fruit kabobs for dessert using seasonal berries and melons. Serve grilled fruit, such as grilled pineapple or peach halves, as a side or a dessert.

Meats
Grill lean meats such as chicken, fish or steak (loin or flank) with little or no fat. Rub meats with herbs and spices before grilling to add more flavor without adding fat. Use low-fat or fat-free salad dressings as marinades for poultry, fish and lean meats.

Side Dishes
Make potato salad, macaroni salad and coleslaw with fat-free mayonnaise, sour cream or yogurt; mix in chopped celery, cucumber, onions and carrots to add volume without extra calories. If you use a packaged rice or pasta mix, discard half of the seasoning mixture, use a lower-sodium mix or add in your own seasonings, such as garlic powder or red pepper flakes.

Make Your Breakfast Better NOW!

Typical breakfast foods that most people now eat include:

•    Skim Milk and a Sweet Cereal
•    Toast and Jam
•    Bagel and Cream Cheese
•    “Breakfast Bar”
•    Pancakes and Syrup (usually sugar-free/artificially flavored)
•    1 Egg with Toast

In most of these meals (other than the one with the egg), the primary ingredient is fast-digested carbohydrate, which does nothing to help you lose weight or have the energy you know you should have in the morning.

Rather, instead of eating whole balanced food for energy, people today rely on coffee (often with fat-free creamer and artificial sweetener – you don’t get more artificial than that), which is not good at all for long-term health or body composition.

In order to have the body you’ve always wanted and the health status that others are jealous of, you need to know what you should eat for breakfast. These types of foods will help you feel good, curb cravings throughout the day, and allow you to have lots of energy for exercise and other physical activities you enjoy doing (which helps you look better in your clothes).
So, we’ve created 3 Top Ways to improve your breakfast and make your body a happy, healthy, fat-burning machine.

1.    Add high-quality complete Protein
Most breakfasts are sorely lacking in protein – and no, oatmeal does not have enough protein in one bowl.  This is even despite numerous studies showing that including protein in your breakfast meal, such as having 2 or more eggs, keeps you feeling fuller, and prevents hunger much better than having simple carbohydrates (like a bagel). Higher-protein meal plans are also well-studied for their ability to promote greater fat loss and a quicker metabolism than less protein.

So, at your next breakfast, ensure you include a complete protein choice on your plate such as:

•    Eggs  - 2 eggs a day actually keeps the doctor away. Eat them scrambled with fresh spinach, tomatoes and mushrooms and a side of fresh fruit and your day is going to be great! Or poach or boil them for a quick meal on the go.

•    Whey protein – mix a scoop of whey protein with milk or water and pour this over your favorite bowl of low-sugar cereal. Or, add whey to your blender with flax seed oil, almond milk and berries, for a high protein smoothie. You can also add a scoop of whey to plain oatmeal after cooking to give it a boost.

•    Natural nitrite-free sausage – enjoy this with fresh fruit, steamed vegetables, or toasted Ezekiel sprouted grain bread for a satisfying meal.

•    Organic cottage cheese – mixed with fresh pineapple or tomatoes is a perfect start to your day!

•    Organic plain Greek yogurt – combine this with organic fresh or frozen berries and slivered almonds gives you a perfectly balanced meal.

•    Natural peanut butter – paired with sprouted grain bread, 2 Tbsp of natural peanut butter provides 8-12 grams of complete protein and plenty of healthy fat.

2.    Embrace Fiber
Another important aspect missing from most breakfast plates is fiber. And no – whole wheat bread is not a good source of fiber. Neither are specialty fiber breakfasts bars that are so loaded with sugar that any fiber they do contain (usually from wood pulp) is not worth it. High-fiber meals are more satiating and filling than low protein. Fiber is also associated with lower rates of cancer and diabetes.

Here are ways to include body-beautifying, belly-filling fiber into your breakfast: 

 •    Beans – add 1/3 cup of beans to a breakfast egg burrito made with a sprouted grain wrap, or toss with scrambled eggs and add 5 grams of fiber to your plate.

•    Berries – organic berries are a great addition to oatmeal, smoothies, low-sugar cereal, and yogurt, and can add 2-3 grams of filling fiber.

•    Oatmeal – the problem with most oatmeal is all the added sugar, but 1/3 cup of oats has 3 grams of fiber and no sugar! It’s perfect paired with eggs, organic cottage cheese or whey protein for a complete meal.

•    Sprouted grain bread with nut butter – found only in the freezer section of your grocery store, sprouted grain bread has 3 grams of fiber per slice, and nut butter has ~2 grams for a total of at least 5 grams of fiber to start your day.

•    Fresh Fruit paired with a higher protein dish (yogurt, eggs) – one apple provides about 5 grams of fiber, ½ a medium grapefruit provides 6 grams of fiber, and 1 kiwi provides about 2 grams of fiber.

•    Ground Flax Seeds – toss a tablespoon or two in with your breakfast protein smoothie, or add to hot cereal.  Two tablespoons have 8 grams of fiber, and can help balance your hormones while lowering your bad cholesterol levels.

•    Avocado – this “skinny” fat food is great on eggs. When cut in half, it packs in a whopping 5 grams of fiber and plenty of healthy monounsaturated fat that help promote a flat belly and a healthy heart.

3.    Include Vegetables
Unless you have a vegetable omelet, most breakfast dishes include little to no vegetables at all. However, vegetables are low-calorie, nutrient-dense and prevent many, many diseases that inflict us today. As one successful weight-loss client told me, “You can eat as many vegetables as you can fit in your body and you’ll still lose weight.”

Try these easy ways to add more vegetables to your meal and make your breakfast perfect:

•    Spinach – add spinach to your eggs while cooking or stuff a large handful in with your favorite smoothie; it may make your smoothie green, but it also makes it thicker and more satisfying without ruining the taste.

•    Tomatoes  and cucumbers – add chopped to a bowl of organic cottage cheese for a crunchy, high- fiber breakfast.

•    Baked squash – gourds such as acorn squash and butternut squash are delicious vegetables to include at breakfast. Just sprinkle with cinnamon once cooked and eat with eggs and you’ll be in breakfast heaven.

•    Potatoes – no, potatoes are not evil, and yes, they can help you lose weight. Have a small side of homemade hash browns cooked with olive oil and a pinch of sea salt, along with your favorite protein item, and you’re adding at least 2 grams of fiber, and plenty of hunger-fighting, fat-burning nutrients to your diet.

References:
Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times.
Leidy HJ, Bossingham MJ, Mattes RD, Campbell WW.
Br J Nutr. 2009 Mar;101(6):798-803.

Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men.
Ratliff J, Leite JO, de Ogburn R, Puglisi MJ, VanHeest J, Fernandez ML.
Nutr Res. 2010 Feb;30(2):96-103.

 

50 Reasons You may be Gaining Weight!

We found this list of surprising causes of weight gain and thought it was worth sharing with you. So often we blame a lazy, convenience driven culture for the reason our population is overweight and obese. We shouldn’t overlook that so often there are genetic or other environmental factors that play just as much a part in our expanding bellies as do fast food combo meals.




Medications
The side effects of your prescription or even over-the-counter medicines can often include weight gain. Read the label, and check with your doctor prior to taking, or if you notice a sudden raise on the scale. Some common medications that have been linked with weigh gain include:
- Antidepressants
- Diabetes Medication
- Birth Control


Lifestyle
When life strikes, your health and weight can often be affected. Even minor changes or upsets in your normal routine can wreak havoc on your body. If you’ve made minor or major changes in your lifestyle to better your health, persevere even in the face of vacation and stress. The rewards are worth it! Some common lifestyle and environmental culprits are:
- Sleeplessness/Insomnia
- Consuming too much high fructose corn syrup
- Smoking cessation


General Physical Factors
Deep within your body there’s an entire world at work that you’re rarely aware of. Your genes, DNA, overall health, and other factors all play an important role in how well you lose or gain weight. Be aware of your physical health and express concern to your doctor if you think there’s a rogue agent at play.
- Menopause/Aging
- Food allergies
- Pregnancy

Disease and Illness
You’ve likely heard mention from friends or the media that some of these illnesses can be the cause behind sudden weight gain, or an inability to lose weight. It’s worth a check-up to find out what the status of your health is and to fight back against any of these diseases.
- Hypothyroidism
- Ovarian cysts
- Blood sugar imbalance


We’ve shared some of the highlights from this list of 50 Surprising Causes of Weight Gain. Learn more about these 50 weight saboteurs

Boost Metabolism naturally

How can I raise my metabolism? 

Here’s How:

Enjoy great food and then burn fat effortlessly in your sleep! Does that sound too good to be true? Believe it or not, the following tips have been proven to help raise your metabolism, which causes your body to burn fat 24-7. These minor changes in the way in which you eat will jump start your metabolism and turn you into a calorie burning machine. Read on for simple and easy ways to feast your way to a faster metabolism.


Before you start any weight loss plan it is important to get yourself into the right mindset. Have you started weight loss programs in the past only to abandon ship a few days later? Are you skeptical that you will ever reach your fitness and weight loss goals? Wait—don’t give up hope!

This time, instead of forcing a drastic and strict diet upon yourself, try incorporating a few of the following tips into your daily life. You don’t have to lose all of the weight at once, but you do need to make at least one small step in the right direction everyday. Remember, every journey is made up of many small steps in the right direction! Keep making healthy improvements to your lifestyle and, before you know it, you will arrive at your goal.

1) More is better
Eating small meals throughout the day increases your metabolism, while eating too few meals throughout the day kills your metabolism. The first thing that you need to know about how to eat to burn fat is this fact: Eating small meals every 3-4 waking hours will increase your metabolism and reduce fat storage. This is a proven fact that bodybuilders, models, athletes and lean people everywhere abide by.


2) Get the Good Stuff
Eat complex carbohydrates instead of simple sugars. Eat Clean - Tosca Reno has a series of books that are very helpful in outlining this! Your body is in constant need of carbohydrates to be converted into glucose and used as fuel. When your body has extra glucose it will be stored as fat for later use. Complex carbohydrates, such as whole grains, legumes, and vegetables, take longer to break down into glucose and will therefore be less likely to be stored as fat than simple carbohydrates such as table sugar, or fruit sugar. Also, complex carbohydrates often contain more nutrients than simple sugars.

3) First Things First
Eating Breakfast literally gets your engine started and gets your metabolism going. Eating right when you wake up is vital to breaking the fast your body goes into every night. Three to four hours after you eat your body shuts down your metabolism and acts as if it needs to store food. This is a great function to have if a famine breaks out and you don’t see food for weeks. Since this probably isn’t the case for you, it is pretty annoying when your body starts packing on the pounds. So, in order to communicate with your body that it is healthy, well fed, and not in need of extra fat storage, you need to start your day off with a small meal and continue to eat small meals every 3 – 4 hours.

4) No More Late Eats
Your body is most prone to store foods eaten right before bed directly as fat. Although comfort food seems to taste better right before bed, it is also more prone to stick with you when eaten late at night. One Step Weight Loss Tip: It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10 pm, finish eating for the day no later than 7pm. Once you have made this a habit, you will be ecstatic over the long- term weight loss!

5) Bottoms Up
Drink lots of water. Water is the healthiest beverage that you can drink. Water is needed for every function of your body, including the burning of fat. Try drinking a big glass of water in the morning, before meals, while exercising, and before bed.

You will be delighted with the results! Now that you have been enlightened on the dangers of popular diets and are armed with valid education on the subject of diet and weight loss—let’s move on to the next step...Resistance Training. 

Come back Wednesday to learn how this powerful act will skyrocket your resting metabolism...which means burning fat while sitting on the couch and even while sleeping.

Solution to the dieter’s dilemma

Solution to the dieter’s dilemma.

Here it is:

Forget about the quick-fix, focus instead on lifestyle.
Oh, I know—changing your lifestyle is hard - does this sound like you?

•    Switching from your daily mocha java frappacino (which is l-o-a-d-e-d with
sugar) to plain coffee is boring.

•    Resisting the urge to following your nose through the drive-thru for a quick
bite (why does fried food smell so good?) and sticking with a baggie of
carrot sticks isn’t satisfying.

•    Ignoring the couch after a long day of work (yes, I know your couch looks
lonely, but trust me it can live without you for another hour) and cranking
through an hour of exercise seems ludicrous.

•    Turning your nose up to a bowl of comforting ice cream just before bed
(preferably the kind with chocolate swirls) and reaching instead for a piece
of fresh fruit feels like torture.

So why do it?
We live in the world of give-it-to-me-now. You deserve to be happy. You deserve to have everything you desire right at your fingertips. You shouldn’t have to work for anything. I’m sorry, folks, it just doesn’t work that way.

If you want to enjoy the benefits of confidence, good health, including a lean, fit body, you have to become acquainted with one powerful virtue.

Will power.

Just because you want to eat it (a donut, a burger and fries, a candy bar, a slice of pizza...) doesn’t mean you should! It is a little thing called will power that keeps fit and healthy people at their ideal weight. If you think that the hard body that runs around your block is immune to the powerful draw of delicious fat-laden food—you’re in for a surprise! Chances are that the fitness buffs you know love unhealthy food even more than you do.

Well, why do they look so much better than me?
You already know the answer by now, but I will indulge you. They have will power to just say no to unhealthy food 9 times out of 10. Did you catch that last part? 9 times out of 10. Because even the buffest guy and thinnest gal take the occasional opportunity to treat their taste buds to something other than lean meats and veggies. But they don’t treat themselves everyday of the week.

You Can Do It To!
If you truly want to lose weight and to improve both your appearance and your health then listen up! I am not going to insult your intelligence by telling you what foods you shouldn’t eat and what exercises you should do. Chances are, you know all of that.

However, I will give you this one piece of advice that, when followed, will result in the body of your dreams:

The next time you reach for an indulgence and the little voice in your head says “Maybe I shouldn’t....” listen to that little voice. Put down the croissant and pull on your workout clothes.

Call you fitness coach to talk you down if you need to. 

Don't have a Fitness Coach? Find one here!

Want to find out ways to boost your metabolism naturally? Come back tomorrow!

But I Still WANT TO LOSE WEIGHT!

Yesterday I told you to STOP dieting - especially if you are radically cutting your calories.

This is implemented by placing layers of restrictions on what you can eat, when you can eat it, and how much of it you can eat. All of that red tape results in you placing a less-than-normal number of calories into your mouth each day. As a result many fad dieters will see an immediate drop in weight.

If it only stopped there...

But things don’t stop there. As soon as a few pounds are lost the diet is placed back on the shelf (probably alongside a dozen other fad diet books) and life returns to normal. Let’s pretend that over the course of abiding by the fad diet you lost 10 pounds! Wow – congratulations! So now you are back to eating your normal daily quota, but a major change has happened in your body due to the lost weight.
Your calorie requirements have gotten smaller.

And since you have returned to your ‘normal’ portions only one thing will happen. You gain all of the weight back...and then some. Thus goes the dieter’s dilemma. Round and round and round you go.

There are solutions to the dieter’s dilemma - Come back Monday to find out what they are!

I warn you it's not going to be easy but the results WILL be lasting!

STOP Dieting NOW!

The Dieter’s Dilemma: Try as you might, dieting just doesn’t work

As of right now, dieting has hit an all-time high across our nation, a surprising fact in light of the record breaking obesity rates of the day. More people than ever are obese and continue to turn to dieting as a solution.

It’s not working.

According to the National Institutes of Health Studies, 98% of people who diet and lose weight gain it back within 5 years, and 90% gain back even more than they originally lost.

That’s enough to scare any dieter off the wagon and into the nearest fast food joint!
If diets don’t work, then why do we continue to dabble with them? This is a great question, and one that is easily answered. People want a quick fix to their weight problem. Results are desired immediately—not as a result of months or even years of healthy living. People are also looking for a no-brainer. Fad diets tell them what to eat, when to eat it and even how much of it to eat! No brain power required.

Why Don’t Diets Work?
Now that you have come to terms with the fact that diets simply do not work, let’s get into the nitty-gritty of why they don’t work. The average diet operates on one age old premise - cutting calories.

Come back tomorrow to learn why this is terrible solution to weight-loss!

Three Food myths that make you fat

Food Myths That Make You Fat

Dr. Oz :)

You know those people who say they can gain weight just by thinking about a muffin? Are you one of them? Well, they (and you) are partly right. Thinking the wrong things about what you eat can make your waist expand. Fortunately, you just need to change your mind (and a few habits) to change your waist.

Myth: Low-fat foods are lower in calories.
Truth: Low-fat foods sometimes contain as many or more calories than their fat-free cousins. When the fat comes out of a food, manufacturers often need to add sugar or sodium for flavor. Check labels!

Myth: The fat you eat turns into fat.
Truth: Everything you eat has the potential to turn into fat if it's not used by your body when absorbed through your intestines. The fact is that you need good fats, like those in nuts and fish, to control inflammation in your body (even the inflammatory response itself can contribute to obesity). Plus, the right kind of fat helps keep you feeling full, so you don't inhale everything in your path a few hours later.

Myth: One big meal is better for your waist than three smaller ones.
Truth: Anecdotal evidence indicates that people who eat all of their calories in one meal gain more weight than those who space calories over three meals. Why doesn't this technique work? First, because the one-timers are kicking into their starvation mode, making their bodies want to store fat rather than burn it. And second, you expand your stomach with big meals, and that makes you want to eat more each time you eat. Instead, eat small meals, and start them with a little bit of healthy fat.

Holiday Oatmeal

Baked Cranberry Oatmeal

Makes 1 serving

Ingredients:

* 1/2 cup old-fashioned oats
* 1/8 teaspoons ground cinnamon
* 1/8 teaspoons baking powder
* sprinkling of salt
* 1/2 cup water
* 1/2 cup nonfat milk/rice milk/soy milk/almond milk
* 2 Tbsp  liquid egg whites
* 1/2 teaspoons vanilla extract
* 2 Tbsp dried cranberries
* sprinkling of brown sugar

I like to add a scoop of protein powder to my oatmeal - I do not eat red meat or pork which means I need to get my protein intake elsewhere.

Directions:

Preheat oven to 350 degrees.

Spray small bread loaf pan or other oven safe single serve dish.

Mix all above ingredients except brown sugar.

Pour into pan. Sprinkle pinch of brown sugar on top for sweetness.

Bake for 30-35 minutes.

Nutrition:

Calories 241
Total Fat 4.5g
Sodium 140.57mg
Total Carbohydrate 42.4g
Dietary Fiber 5.78g
Sugars 10.75g
Protein 8.84g before protein powder

Protein Packed Pancakes

Protein Packed Pancakes

from Oxygen Magazine

Makes 1 Serving (3 pancakes)

Ingredients:

Olive oil spray
1/8 c low-fat cottage cheese
1/4 c egg whites
1 1/2 scoops chocolate protein powder
1 medium banana, sliced
1 T sugar-free maple syrup

Spray a pan with oil and set on medium heat.

In a bowl combine cottage cheese, egg whites, and protein powder. Use a hand-held blender to mix completely.

Pour batter into pan. Cook each side for about 2 minutes or until pancake is golden.

Top with banana slices and syrup.

This would also be good with strawberries! Or perhaps substitute the chocolate protein powder for vanilla and then top with fresh blueberries. Lots of options!

Nutrition:

Calories: 330
Fats: 3g
Sodium: 720 mg
Carbs: 33g
Fiber: 4g
Sugars: 16g
Protein: 46g

Hot Chicken Grape Curry over Toast

Serves 1

Ingredients:

• 3 oz shredded chicken
• 6 grapes cut into quarters
• 1 celery stalk, thinly sliced
• 1/2 tsp Curry Powder
• 1/3 cup nonfat Greek yogurt
• 1 tbs yellow or dijon mustard
• 2 tbs chopped walnuts
• handful of sprouts
• sliced hardboiled egg
• 1 piece sprouted bread or low-sodium Ezekiel bread, toasted

Directions:

Stir together yogurt, mustard, sugar, and curry. Add in shredded chicken, grapes, celery, and walnuts. Toast bread. Smother with curry mix. Top wtih sprouts and sliced hardboiled egg.

Sweet Pear Baked Oatmeal

Makes 1 serving

Ingredients:

• 1/2 cup old-fashioned cooking oats
• 1 cup water
• 1/4 cup Protein powder or nonfat cottage cheese
• 1/4 tsp baking powder
• Honey to taste
• 1/3 sliced pear
• 1/4 tsp cinnamon
• 1 tsp pure vanilla extract
• Rice or Soy Milk (optional)

Directions:

Preheat oven to 350 degrees.

Slice pear into thin pieces. Combine the above, mixing well. Add to an oven-proof baking dish. Bake for 30 minutes, Drizzle with milk and enjoy!

Tips to on How to Eat Healthy While Shopping

Here is a great article from the GirlGetStrong website.

From Panda Express to Cinnabon and the ever-alluring Auntie Anne’s Pretzels, shopping malls are full of diet saboteurs. Black Friday until Christmas Eve the store aisles are full of shoppers, the streets are packed with cars, schedules are crammed with holiday events, checkbooks are overflowing with receipts, ears are ringing with holiday bells, and menus are expanded with seasonal specialties. The stress of the holiday season makes us more susceptible to temptation, not just at holiday parties but even during tasks like shopping.

Try these five tips to help you stay on track while shopping.

1. Eat before you shop – You will be better able to manage the stressors of the season and less tempted if your blood sugar is stable. Even what is supposed to be a quick stop can stretch out with long lines and full parking lots. By the time you make it out of the store, your stomach may be growling with nothing but fast food in sight.

2. Pack your own healthy snacks that can stay fresh in a purse. Don’t plan to purchase a healthy snack because when it is time to eat, you might start bargaining with yourself and waiver in your determination. Besides, you need to save for other holiday expenses.

3. Have a drink – Don’t get a high-calorie cocktail, because dehydration can make us believe that we are hungry and simply swallowing can relieve hunger pangs. Pack some water or a black coffee; just make sure you have a lid.

4. Avoid the food court – Map out your path through the mall. Never enter or exit through the food court. When strategically placed roasted nut kiosks or cookie shops must be passed, try to pass on the other side of the aisle and distract your eyes and your thoughts if possible.

5. Plan for dinner – Before you shop, set up the slow cooker with a healthy meal that you can look forward to while shopping. If dinner has already started, you won’t need to fight against the fatigue excuse to grab food on the go. Some of our favorite healthy slow cooker recipes include:
Turkey and Black Bean Chili
Slow Cooker Mexican-Style Vegetarian Stuffed Peppers
Crock Pot Pork Chops and Potatoes
Crock Pot Italian Chicken

Yummy Breakfast - Spinach & Egg White Wrap

Spinach & Egg White Wrap

This wrap is delicious for breakfast, lunch or dinner. It's ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked!
Servings: 2

Here's what you need:

• 1 teaspoon olive oil
• 1 garlic clove, minced
• 3/4 cup tomato, finely chopped
• 2 cups spinach, roughly chopped
• 1 cup egg whites
• dash of salt and pepper
• 2 sprouted grain tortillas
• 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.) Not a fan of Pesto? Try Salsa instead - yum!

1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

Just for the record, peanuts, peanut butter,

or any type of nuts or nut butters for that matter, are NOT

protein. Nuts are fat. Yes, most nuts contain protein, but

calorie-for-calorie, there is a lot more fat in nuts than there

is protein.

The message? Eat them sparingly!
Most nuts and seeds derive 70 to 95 per cent of their calories from fat.

How nutrition savvy are you? Do you know which nut DOES NOT derive most of its calories from fat?

a) pumpkin seeds

b) almonds

c) chestnuts

d) dry-roasted peanuts

You might have a hard time getting this one!

And the answer is: Chestnuts!

Chestnuts are the only low-fat nut or seed. 

One hundred grams (3.5 ounces) of chestnuts contain 2 grams of fat, 

making up a total of 8% of their calories. 

The same serving of :

Pumpkin seeds has 46 grams of fat; 

Almonds has 52 grams; 

Dry-roasted peanuts has 50 grams; 

Macadamia nuts contain the highest amount of fat – 100 grams contain 74 grams of fat.

So this Christmas season, go nuts for chestnuts!

Q: What Foods should I be shopping for?

This is a very common question from our clients - wondering what foods are "good" or "healthy" to eat.

ANSWER:

KEEP IT SIMPLE - Eat Clean!

This means opting for whole foods, lean protein and lots of fruits and vegetables. 

Avoid processed, pre-packages, sugary foods. This might seem simplistic but if you look back at what you have eaten in the last few days, you might discover that your own food plan is hindering your fitness goals - whether it be fat loss, muscle gain or improved sense of well being.

The bottom line is clean calories + exercise = fat loss.

To learn more about eating clean click here:

Stock Your Food Cabinets With:

•    Nuts
•    Nut butters
•    Seeds
•    Spices
•    Olive oil
•    Vinegar
•    Coconut oil
•    Vinegar
•    Green tea
•    Potatoes
•    Legumes
•    Oats
•    Brown rice
•    Quinoa

Stock Your Refrigerator With:

•    Fruit
•    Vegetables
•    Grass fed beef
•    Free range, organic chicken
•    Wild caught fish
•    Organic, free roaming eggs

Q: What does it mean to Eat Clean?

ANSWER:

The Basic Principles of Clean Eating are:

• Eating a mini-meal every two to three hours (5 to 6 small meals per day total) to keep blood sugar level and prevent hunger
• Combining lean proteins and complex carbs at every meal
• Avoiding all over-processed and refined foods (especially sugar, white rice, and white flour)
• Avoiding saturated and trans fat, instead consuming healthy fats
• Avoiding soda and other sugary juices and drinks
• Avoiding high-calorie, zero nutrient foods (i.e., junk food)
• Eating proper portion sizes
• Drinking at least 8 cups of water every day

What Clean Eating is Not

When describing clean eating, it's important to point out what eating clean is not. Clean eating is not a diet, although it is a great way to reduce body fat, lose weight, and keep the weight off. Clean eating is a lifestyle that requires time, commitment, and pre-planning and is not just a way of eating that can accomplish weight loss or overall health just by doing it on the weekends only. Clean eating is not about deprivation, avoiding food groups, counting calories or starvation, but about making healthy food choices and providing the body with the best foods possible.

Homemade Soft Pretzels...in Lieu of Halloween Candy

A great way to integrate festive fun into any occasion – not just Halloween. The recipe is simple and the possibilities are endless. Use the dough to shape spiders with eight legs or pumpkin shapes. This can also be great for kid’s birthdays – pretzels are fun to make with kids in the kitchen and you can let them shape their own initials.

Ingredients

• 3 1/2 C. all-purpose flour
• 2 Tbs. sugar
• 1 tsp. salt
• 1 pkg. active dry yeast
• 1 C. water
• 1 Tbs. margarine
• 1 Tbs. water
• 1 egg yolk, beaten
• Coarse salt for topping

Directions

Mix 1 C. flour, sugar, salt and undissolved yeast.

Heat 1 C. water and margarine to 120-130 degrees.
Gradually add to dry ingredients; beat 2 minutes at medium speed of mixer.

Add 1/2 C. flour. Beat at high speed 2 minutes. Stir in enough additional flour to make a soft dough. On floured board, knead 5 minutes. Set in greased bowl; turn to grease top. Cover and let rise in warm, draft-free place 40 minutes.

Divide dough into 12 equal pieces. Roll each into a 20-inch rope. Shape into pretxels or other shapes.

Place on greased baking sheets.

Cover; let rest 5 minutes. Mix egg yolk and 1 Tbs. water; brush on pretzels. Sprinkle with coarse salt.

Bake at 375 degrees 15 minutes or until done. Cool on racks.