Get
Real!!!
What’s
the secret to weight loss? Are you ready… Change your diet to include more REAL
food! That’s it. It’s not that hard to do. Actually, it’s pretty simple. You
just have to be thoughtful and conscious about what you put into your mouth!
This may seem exhausting and daunting, but it really works! Many experts say that the simple act of keeping a food diary can encourage you to eat fewer calories -- and thus lose weight. Several studies have shown that people who keep food journals are more likely to be successful in losing weight and keeping it off. In fact, a research says that people keeping a food diary six days a week lost about twice as much weight as those who kept food records one day a week or less. Keeping a food diary instantly increases your awareness of what, how much, and why you are eating. This helps you cut down on mindless munching.
Ditch processed foods.
While low-fat yogurt and vegetables are healthy goods that come in
packages, other packaged fare isn’t so healthy. That's because it comes with
all sorts of extras such as fat, sodium and calories—think luncheon meat, boxed
rice mixes, frozen pizzas, soda, refined grains (pretzels, white bread,
semolina pasta, sugary cereals, muffins) and fast food.
Real foods:
- Are minimally processed, closest to their natural form.
- Include fruits, vegetables, whole grains, beans, nuts, meat and dairy.
- Often have no label, as with fruits and vegetables.
- Have short ingredient lists, usually with five pronounceable ingredients or less.
- Are loaded with nutrients to fuel and energize the mind and body.
Processed
foods:
- Have long, often unpronounceable ingredients lists.
- Contain unhealthy ingredients such as saturated fat and partially hydrogenated oil (trans fat), high amounts of sodium, excessive refined sugars (such as high-fructose corn syrup) and artificial additives and preservatives.
- Can cause you to gain weight because they are high in calories and are easily overeaten since they don’t have filling, nourishing ingredients.
Beware of food
labels.
Don’t be fooled by the term low-fat on processed-food labels. It doesn’t mean the food is good for you, or that it will necessarily help you lose weight. In fact, a 2006 study found that once people see the word on a wrapper they wind up consuming about 30 percent more calories of the low-fat version than the original.
So, now that you know my secret, I am going to give you a mega list of superfoods for weight loss!
Avocado (no surprise for those of you who know me, I can hardly have a meal without one! They go great with everything!). While avocado may be high in calories, it is full of healthy monounsaturated fats. This healthy vegetable fat is a great alternative to saturated margarines. Use avocado as a spread on sandwiches or chopped into salads to boost the flavor and get the healthy benefits. Interestingly, the sugar in the avocado inhibits the release of insulin, so it’s a great food for diabetics and those trying to lose weight.
Spinach- This sweet leafy green is most popular in salads and cooked as a side dish. Spinach is high in chlorophyll, which can be found in all green colored vegetables.
Blueberries- These tiny tart berries are the perfect super food. Blueberries contain polyphenols, which can induce lipolysis. This process breaks down fat cells and can stop new ones from forming. Blueberries are low in sugar when compared with other fruit, which keeps your insulin stable.
Cinnamon- it is not only delicious, it’s great for you! This spice can help lower bad cholesterol while raising good cholesterol.
Quinoa is a delicious food that is often mistaken for a grain due to its texture and taste. Quinoa is actually a seed, and this super food is high in protein and lower in carbohydrates. The protein it contains is called a “complete protein”. It includes all eight of the essential amino acids that we need for muscle health. Replace any cereal grain with this seed for a delicious and filling alternative to high carbohydrate varieties. Quinoa has a mild nutty flavor and a fluffy couscous texture.
Nuts- they are high in fat and calories, but they have been found to be weight loss champions. Their combination of high fiber and natural fats can reduce your appetite and keep you full for longer. A small amount goes a long way, so make sure you measure out your portion. It can be easy to over eat on nuts, so restriction is key. Long term studies have shown that moderate consumption of nuts can lead to lasting weight loss.
The egg is actually an amazing super food. They are high in choline, which has been shown to help prevent fat absorption. Eggs are also low in calories and high in protein. Eating high protein foods can keep you full for longer than carbohydrates. Start your day off right by eating eggs for breakfast. The yolk can be controversial because it’s high in cholesterol, but the largest studies on eggs have found that eating egg yolks can actually reduce bad cholesterol.
Lentils are a delicious way to
increase your dietary fiber. They are most commonly found in dried bags, which
can be very affordable. Some studies have found regular consumption of
lentils can prevent polyps. These growths line your intestines and they can
become cancerous over time. Lentils are also high in resistant starch. This fat
burning carbohydrate can rev up your metabolism for over 24 hours. Enjoy
lentils cold in salads or warm in soups.
The
pomegranate is an amazing super food that is high in antioxidants. Drinking pomegranate juice has
been shown to break down abdominal fat. Eating pomegranate seeds can have an
ever better effect because they are high in fiber.
Enjoy pomegranate seeds in a fresh salad to bring a bright acidity
and new texture. Pomegranate juice is also a great addition to your smoothies
and mixed drinks.
Raspberries contain an amazing phytochemical called ellagic acid. It acts as an antioxidant, and has been shown to have anti-cancer properties. It can also reduce the effects of estrogen, which is great benefit for people with excess fat. Fat can raise the levels of estrogen in your body, throwing your hormones into chaos. Balancing your hormones can help you lose weight and keep it off.
Sweet potatoes are orange vegetables that are high in phytochemicals which gives them their brilliant color. Sweet potatoes have better nutrition than conventional white potatoes, but retain the same texture. They are high in fiber, vitamin C, and vitamin B6. A great weight loss tip is to replace your white potatoes with these sweet potatoes to get more minerals and vitamins. They have a stronger flavor, and you will get amazing health benefits while still having your starchy carbohydrates.
Green tea is a renowned super food. It contains two different phytochemical antioxidants: anthocyanin and pro anthocyanin. These antioxidants can help block bad cholesterol and increase good cholesterol. It has also been shown to boost your metabolism, increasing the rate you burn calories. Matcha has the most nutrients when compared with other types of green tea. It is unfermented and can be found ground into a powder. Enjoy this healthy drink any time of the day.
Salmon is high in omega-3 fatty acids, which have been shown to prevent heart disease. It is naturally low in calories and packed with protein, so it makes a great entree. The bright pink color of the flesh is a sign of the minerals in the meat. Other seafood high in omega-3s are tuna, trout, shark, sardines, and oysters. These delicious seafood products are a great food to eat when trying to lose weight. They are filling and will keep you healthy.
Dark chocolate is high in antioxidants, which has been shown to reduce the risk of heart disease. All cocoa has these benefits, but dark chocolate is particularly good for you. Unlike milk chocolate, dark has less sugar and lower calories. You can even find 100% chocolate, which has no added sugar. It has a strong flavor, but when savored slowly, it can be just as satisfying as a conventional chocolate bar.
Peanut
Butter Granola
Sprinkled on top of Greek yogurt or
enjoyed on its own, this peanut butter granola is made with pantry staples,
making it an easy recipe to whip up without making a special trip to the
grocery store.
Ingredients:
Makes four ¼ c servings
2 tbsp. creamy peanut butter
2 tbsp. honey
¼ tsp. cinnamon
¼ tsp. vanilla extract
1 c. oats
Makes four ¼ c servings
2 tbsp. creamy peanut butter
2 tbsp. honey
¼ tsp. cinnamon
¼ tsp. vanilla extract
1 c. oats
Directions:
Preheat oven to 325 degrees. Spray cookie sheet with non-stick cooking spray and set aside. Combine peanut butter and honey in a bowl and microwave until peanut butter melts (approximately 20 seconds). Stir.
Preheat oven to 325 degrees. Spray cookie sheet with non-stick cooking spray and set aside. Combine peanut butter and honey in a bowl and microwave until peanut butter melts (approximately 20 seconds). Stir.
Stir cinnamon and vanilla into
peanut butter and honey mixture. Add oats and stir until oats are completely
covered in peanut butter mixture. Spread out oat mixture onto prepared cookie
sheet and bake for 7 -8 minutes until granola is slightly browned. Let cool
until granola is crunchy.
Salmon
Fillet With Citrus and Thyme
Serves 8| Hands-On Time: 10m| Total
Time: 30m
1 tablespoon olive oil
kosher salt and pepper
1 orange, thinly sliced
1 lemon thinly sliced
12 sprigs of fresh thyme
1. Heat
oven to 375° F. Place the salmon on a parchment-lined baking sheet.
2. Drizzle
the salmon with the oil and season with ¾ teaspoon salt and ½ teaspoon pepper.
Scatter the orange, lemon, and thyme around it.
3. Roast
until the salmon is opaque throughout, 20 to 25 minutes.
4. Using
2 large spatulas, carefully transfer the salmon to a platter and scatter the
orange, lemon, and thyme on top of it.
