Lose Weight By Eating More Fruit & Veggies

photo
Celebrate Fruit & Veggies More Matter Month by consuming more! Here are the top 5 reasons you should eat more fruits & veggies:

They are very low in calories. A cup of green beans or broccoli is only 30 calories.
They are fat-free and high in fiber.
They are also high in Vitamin C, B vitamins and antioxidants which help support your immune system.
They make you fill full longer which will help reduce cravings.
They will help you lose weight and feel better.

Want to Eat Like a GrEEK ? Mediterranean Diet Plan

MediterraneanDiet

What is the Mediterranean Diet?

It is the eating pattern of at least 16 countries bordering the Mediterranean Sea.  Multiple research studies have demonstrated that adhering to a Mediterranean Diet Plan  does reduce the risk of heart disease.  It has also been shown to in fighting other medical conditions associated with chronic inflammation, such as, cancer, diabetes, obesity, and cognitive disorders.

The Mediterranean Diet is considered as a heart healthy meal plan and includes the following characteristics:

  • An abundance of food from plant sources, including fruits, vegetables, potatoes, whole grains, beans, nuts, and seeds.
  • Olive oil as the principle fat, with total fat ranging from 25% to 35% of total calories, with no more than 7% from saturated fat.
  • Daily consumption of low to moderate amounts of cheese and yogurt.
  • Twice weekly consumption of low to moderate amounts of fish and poultry; up to 7 eggs per week (including those in cooking and baking).
  • Fresh fruit as a daily dessert.
  • Red meat a few time per month.
  • Moderate consumption of wine, normally with a meal; 1-2 glasses per day for men and 1 glass for women.  Wine should be considered optional and avoided when consumption would put the individual or others at risk.
  • Regular physical activity at a level that promotes a healthy weight, fitness, and well-being.

1 DAY SAMPLE MEDITERRANEAN DIET MEAL PLAN:

BREAKFAST

LUNCH

DINNER

SNACKS

  • 1 Serving Greek Yogurt
  • 1 Cup Strawberries or Melon
  • 1 oz Nuts

 

Pumpkin Spice Muffin

photo-3

It’s hard to believe that November is flying by and Thanksgiving is only 3 days away.  I have to admit that I have been crazy busy.  I am always in need of quick and semi healthy recipes that won’t bust the calorie radar.  That’s where these pumpkin spice muffins come into play.  They are only 3 ingredients and quick to whip up.

WHAT YOU NEED:

1 Box Spice Cake Mix

1 Can (15 oz) Pumpkin

1 teaspoon pumpkin spice

DIRECTIONS:

In a large bowl, beat all ingredients on medium speed for 2 minutes.  Pour into lined muffin pans and bake at 350 degrees for 25 minutes.  Makes 24 muffins.

Only 85 calories per muffin!!

photo-4

 

September is Fruit & Veggies More Matter Month

photo

Celebrate Fruit & Veggies More Matter Month by consuming more!  Here are the top 5 reasons you should eat more fruits & veggies:

  1. They are very low in calories.  A cup of green beans or broccoli is only 30 calories.
  2. They are fat-free and high in fiber.
  3. They are also high in Vitamin C, B vitamins and antioxidants which help support your immune system.
  4. They make you fill full longer which will help reduce cravings.
  5. They will help you lose weight and feel better.

5 Fun Workouts For Only $1 Dollar

photo-3

GoGirlDiet Blog

On my last visit to the local dollar store, I came across quite a few items for some fun workouts.  According to the USDA’s Dietary Guidelines, it is recommended that you engage in moderate physical activity for at least 30 minutes on most days of the week.   Moreover, you will be amazed how many calories you can burn.

Here is what I found at the dollar store; calories burned are based on 3o minutes of the activity and 150# person.

HULA HOOP

  • Burns 216 calories

FRISBIE
  • Burns 103 calories



JUMP ROPE
  •  Burns 273 calories at a slow pace
BADMINTON
  • Burns 153 calories
WATER NOODLE
  • Burns 136 calories
So have some fun and get more exercise!


View original post

Skinny Orange Julius

photo-15

This is a great summer smoothie!  It’s so refreshing and yummy!!  And only 3 ingredients; well 4, if you count the ice cubes.

WHAT YOU NEED:
2 Cups Tropicana 50 Orange Juice
1 Very Ripe Banana
2 Tablespoons Sugar Free Vanilla Instant Pudding
1o Small Ice Cubes

DIRECTIONS:

Blend all ingredients in blender until smooth.  Pour into 2 plastic glasses.  Freeze for 15 minutes until slushy.  Stir with a spoon.

NUTRITION INFO:  120 Calories

 

 

 

 

 

Why Can’t I Lose Weight ?

So you’re eating healthy, watching your caloric intake, and actually exercising and you still can’t lose weight.  A recent study revealed the real reason people are not losing weight.  The participants of the study were found to under estimate “calories in” and over estimate “calories out”.

scale_energy_balance

To read more about the “calories in” and “calories out” study; http://www.montrealgazette.com/health/diet-fitness/Jill+Barker+Calories+calories/9757847/story.html

FDA Approved Diet Drug Qsymia

Qsymia is an FDA-approved weight loss medication.  It is a unique once daily combination of 2 medications (phentermine & topiramate ER).  Phentermine starts working immediately and reduces your appetite. Topiramate ER works throughout the day and may help you feel full.

Qsymia was approved for as an addition to a weight-loss program that includes both calorie restriction and exercise.  Moreover, the FDA said the drug’s use should be limited to individuals with a body mass index (BMI) of at least 30, or a BMI of 27 with at least one other weight-related comorbidity such as diabetes or hypertension.

Remember, short-term changes in diet are not the answer to losing weight and keeping it off.  Lasting weight loss involves lifestyle changes that  include:

  • Healthy food choices
  • Regular physical activity
  • Balancing the number of calories you eat with the number of calories your body usesQsymia-New-Weight-Loss-Drug-for-Obesity