Saturday, May 10, 2014
Best Green Smoothie for weight loss EVER
I have never been a breakfast person, ever. Give me my coffee and I’m good to go. However as my trainer constantly reminds me skipping breakfast is defeating my weight loss goals. So I have now found a delicious, incredible healthy new breakfast. I am amazed by the energy boost I feel every morning since I started drinking these. I have now got my husband and five children drinking them and they love them!
Here is the recipe…..
1/2 cup greek yogurt
1 cup of almond milk
1 banana
10 frozen strawberries
1 scoop of protein powder
4 cups of spinach
Blend until completely mixed up and smooth
Drink and enjoy!
Amazing Yet Realistic Weight Loss Tips
To lose a pound of fat a month, assuming your intake and expenditure of all other calories remains the same, all you need to do is cut 100 calories a day from your diet. That’s because a pound of body fat is equivalent to about 3,500 calories. So if you cut 100 calories a day for 31 days, you’re cutting 3,100 calories or about a pound.
If you’re concerned that this pace is not fast enough, consider that research shows you’re more likely to keep weight off if you lose it slowly. In addition, it doesn’t take a Herculean effort to make changes so it doesn’t feel as though your on a diet to begin with.
Below are 100 simple weight loss tips to cut 100 or more calories a day.
2. Replace 1 cup of whole milk with 1/2 cup of nonfat milk.
3. Eat 2 poached eggs instead of 2 fried eggs.
4. Replace 1/2 cup of granola with 2 cups of Cheerios.
5. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites.
6. Snack on an orange and a banana instead of a Snickers candy bar.
7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.
8. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.
9. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms.
10. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise.
12. Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water.
13. For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels.
14. Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon.
15. Eat a Lender’s egg bagel instead of a Sara Lee egg bagel.
16. Select 1 cup of home-style baked beans instead of an equal serving of baked beans with franks.
17. Replace 2 biscuits with 2 dinner rolls.
18. When making a sandwich, use 2 slices of Roman Light 7-grain bread instead of Pepperidge Farm wheat bread.
19. Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce.
20. Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of nonfat cheese instead of the same amount of traditional refried beans and cheese.
21. Replace an apple muffin with a high-fiber English muffin.
22. Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third.
23. Switch from 1 cup of whole-milk hot chocolate to 1 cup of steamed 1% milk flavored with a dash of almond extract.
24. Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn.
25. Switch from 1/2 cup of yogurt-covered raisins to 1/2 cup of plain raisins.
26. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt.
27. Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.
28. Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots.
29. Instead of eating 5 chocolate-chip cookies, savor the taste of 2.
30. Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half.
31. Replace a 12-ounce can of cola with a 12-ounce can of diet cola.
32. Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour.
33. At the appetizer tray, choose 4 fresh raw mushrooms instead of 4 batter-fried mushrooms.
34. Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes or in stroganoff). If done twice in the day, 100 calories will be cut.
35. Reduce the size of your steak from 4 1/2 ounces to 3 ounces.
37. Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.
38. Snack on 2 ounces of oven-baked potato chips instead of regular potato chips.
39. Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery.
40. Instead of 1 cup of macaroni salad, eat 3 1/2 cups of spinach salad with 2 tablespoons of low-calorie dressing.
41. Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.
42. Serve your turkey with 1/4 cup of cranberry sauce instead of 1/2 cup.
43. Order a sandwich on cracked wheat bread instead of a croissant.
44. Complement your hamburger with 1 1/4 ounces of oven-baked tortilla chips instead of a side of fries.
45. Split an apple Danish with a friend rather than eat the entire thing.
46. Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.
47. Grab a Dole Fresh Lites Cherry frozen fruit bar instead of a Sunkist Coconut frozen fruit bar.
48. Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup.
49. Switch from 1 cup of fruit punch to 1 cup of sparkling water flavored with 2 teaspoons of concentrated orange juice.
50. Instead of eating garlic bread made with butter, spread baked garlic cloves on French bread.
51. Rather than snack on 1 cup of grapefruit canned in syrup, peel and section 1 small grapefruit.
52. Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.
53. Switch from 1/2 cup of Frusen Gladje butter pecan ice cream to Breyers butter pecan ice cream.
54. Use 1 tablespoon of mayonnaise in your tuna salad instead of 2 tablespoons.
55. Hold the tartar sauce on your fish sandwich, and squeeze lemon on it instead.
56. Replace 3 fish sticks with 3 ounces of grilled halibut.
57. In sandwich spreads or salads, use 3 teaspoons of dijonnaise instead of 4 teaspoons of mayonnaise.
58. Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.
59. Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce.
60. For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon.
61. Replace 1/2 cup of peaches canned in extra-heavy syrup with 1/2 cup of peaches canned in water.
62. Prepare 1/2 cup of steamed peas and cauliflower instead of frozen peas and cauliflower in cream sauce.
63. Cut back on sampling during cooking. The following “tastes” have 100 calories: 4 tablespoons of beef stroganoff, 3 tablespoons of homemade chocolate pudding, 2 tablespoons of chocolate-chip cookie dough.
64. At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.
65. Eat a 3/4-cup serving of pudding made with skim milk rather than a 1-cup serving of pudding made with whole milk.
67. Compliment your sandwich with 3/4 cup of split-pea soup instead of 1 cup of chunky bean and ham soup.
68. Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.
69. Pass on the second helping of mashed potatoes.
70. Eat 3 grilled prawns with cocktail sauce instead of 3 breaded and fried prawns.
71. Make a pie crust with 1 cup of Grape-Nuts cereal, 1/4 cup of concentrated apple juice and 1 tablespoon of cinnamon, instead of using a traditional graham-cracker crust. You’ll save 100 calories per slice.
72. Replace 8 sticks of regular chewing gum with sugar-free chewing gum.
73. Snack on a papaya instead of a bag of M&Ms.
74. Substitute 3 ounces of scallops for 3 ounce of lean beef in your stir-fry.
75. Rather than spread 4 tablespoons of cream cheese on two slices of raisin bread, dip the bread in 1/2 cup nonfat apple-cinnamon yogurt.
76. Munch on 1 cup of frozen grapes instead of an ice cream sandwich.
77. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.
78. Replace 2 brownies with 2 fig bars.
79. Eat 2 meatballs instead of 4 with your spaghetti.
80. On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of light beer.
81. Eat 1/2 cup of black beans instead of 3 ounces of roast beef.
82. Replace 1 1/2 tablespoons of I Can’t Believe It’s Not Butter spread with 1 1/2 tablespoons of Nucoa Smart Beat margarine.
83. Choose 1 serving of vegetarian lasagna instead of lasagna with meat.
84. Eat 2 Kellogg’s Nutri-Grain bars instead of 2 Kellogg’s Pop-Tarts.
85. Drizzle 3 tablespoons of low-calorie French dressing on your salad instead of 2 tablespoons of blue cheese dressing.
87. Eat a turkey sandwich instead of a chicken salad sandwich.
88. Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.
89. At Burger King, have a Whopper Jr. Sandwich with regular fries instead of a Whopper With Cheese Sandwich.
90. Order your Quarter Pounder without cheese.
91. At Jack in the Box, eat a regular taco instead of a super taco.
92. Fix 1 cup of turkey chili with beans rather than regular chili with no beans.
93. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.
94. Order a sandwich with barbecued chicken instead of barbecued pork.
95. Replace 1 cup of corn with 1 cup of carrots.
96. Reduce your helping of turkey stuffing from 1 cup to 2/3 cup.
97. Have a single scoop of ice cream instead of a double scoop.
98. Replace 2 ounces of corn chips with 2 ounces of SnackWell’s wheat crackers.
99. Eat 1 hot dog at the baseball game instead of 2.
There you go, I’m certain that the most cynical yo-yo dieter will agree this is a fast, simple and painless diet.
BONUS TIP: Look for restaurants that provide lighter option menus or, more importantly, post their calories for each menu item
14 BENEFITS OF LEMON WATER
Not only are the benefits of lemon water
endless, it’s one of the most substantial yet simple changes you can
make for your health.
WHY LEMONS?
Lemons are packed like a clown car with
nutrients, including vitamin C, B-complex vitamins, calcium, iron,
magnesium, potassium, and fiber. (Fun fact: they contain more potassium
than apples or grapes!) Because of how hard lemon juice can be on the
enamel of your teeth, it’s important to dilute it with water of any
temperature (though lukewarm is recommended). Drink it first thing in
the morning, and wait 15 to 30 minutes to have breakfast. This will help
you fully receive the benefits of lemon water, which are listed below.
14 BENEFITS OF LEMON WATER
1. GIVES YOUR IMMUNE SYSTEM A BOOST.
Lemons are high in vitamin C, which is great
for fighting colds. They’re high in potassium, which stimulates brain
and nerve function. Potassium also helps control blood pressure.
Ascorbic acid (vitamin C) found in lemons demonstrates anti-inflammatory
effects, and is used as complementary support for asthma and other
respiratory symptoms plus it enhances iron absorption in the body; iron
plays an important role in immune function. Lemons also contain
saponins, which show antimicrobial properties that may help keep cold
and flu at bay. Lemons also reduce the amount of phlegm produced by the
body.
2. EXCELLENT SOURCE OF POTASSIUM.
As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.
3. AIDS DIGESTION.
Lemon juice flushes out unwanted materials
and toxins from the body. It’s atomic composition is similar to saliva
and the hydrochloric acid of digestive juices. It encourages the liver
to produce bile which is an acid that is required for digestion. Lemons
are also high in minerals and vitamins and help loosen ama, or toxins,
in the digestive tract. The digestive qualities of lemon juice help to
relieve symptoms of indigestion, such as heartburn, belching and
bloating. The American Cancer Society actually recommends offering warm
lemon water to cancer sufferers to help stimulate bowel movements.
4. CLEANSES YOUR SYSTEM.
Lemon juice helps flush out unwanted
materials in part because lemons increase the rate of urination in the
body. Therefore toxins are released at a faster rate which helps keep
your urinary tract healthy. The citric acid in lemons helps maximize
enzyme function, which stimulates the liver and aids in detoxification.
5. FRESHENS YOUR BREATH.
Besides fresher breath, lemons have been
known to help relieve tooth pain and gingivitis. Be aware that citric
acid can erode tooth enamel, so you should be mindful of this. No not
brush your teeth just after drinking your lemon water. It is best to
brush your teeth first, then drink your lemon water, or wait a
significant amount of time after to brush your teeth. Additionally, you
can rinse your mouth with purified water after you finish your lemon
water.
6. KEEPS YOUR SKIN BLEMISH-FREE.
The vitamin C component as well as other
antioxidants helps decrease wrinkles and blemishes and it helps to
combat free radical damage. Vitamin C is vital for healthy glowing skin
while its alkaline nature kills some types of bacteria known to cause
acne. It can actually be applied directly to scars or age spots to help
reduce their appearance. Since lemon water purges toxins from your
blood, it would also be helping to keep your skin clear of blemishes
from the inside out. The vitamin C contained in the lemon rejuvenates
the skin from within your body.
7. HELPS YOU LOSE WEIGHT.
Lemons are high in pectin fiber, which helps
fight hunger cravings. Studies have shown people who maintain a more
alkaline diet, do in fact lose weight faster. I personally find myself
making better choices throughout the day, if I start my day off right,
by making a health conscious choice to drink warm lemon water first
thing every morning.
8. REDUCES INFLAMMATION.
If you drink lemon water on a regular basis,
it will decrease the acidity in your body, which is where disease states
occur. It removes uric acid in your joints, which is one of the main
causes of inflammation.
9. ENERGIZES YOU AND ENHANCES YOUR MOOD.
The energy a human receives from food comes
from the atoms and molecules in your food. A reaction occurs when the
positive charged ions from food enter the digestive tract and interact
with the negative charged enzymes. Lemon is one of the few foods that
contain more negative charged ions, providing your body with more energy
when it enters the digestive tract. The scent of lemon also has mood
enhancing and energizing properties. The smell of lemon juice can
brighten your mood and help clear your mind. Lemon can also help reduce
anxiety and depression.
10. HELPS TO CUT OUT CAFFEINE.
I didn’t believe this until I tried it, but
replacing my morning coffee with a cup of hot lemon water has really
done wonders! I feel refreshed, and no longer have to deal with that
pesky afternoon crash. Plus, my nerves are thankful.
11. HELPS FIGHT VIRAL INFECTIONS.
Warm lemon water is the most effective way to
diminish viral infections and their subsequent sore throats. Plus, with
the lemon juice also boosting your immune system, you’ll simultaneously
fight off the infection completely.
12. PROMOTES HEALING.
Ascorbic acid (vitamin C), found in abundance
in lemons, promotes wound healing, and is an essential nutrient in the
maintenance of healthy bones, connective tissue, and cartilage. As noted
previously, vitamin C also displays anti-inflammatory properties.
Combined, vitamin C is an essential nutrient in the maintenance of good
health and recovery from stress and injury.
13. BALANCES PH LEVELS.
Lemons are one of the most alkalizing foods
for the body. Sure, they are acidic on their own, but inside our bodies
they’re alkaline (the citric acid does not create acidity in the body
once metabolized). Lemons contain both citric and ascorbic acid, weak
acids easily metabolized from the body allowing the mineral content of
lemons to help alkalize the blood. Disease states only occur when the
body pH is acidic. Drinking lemon water regularly can help to remove
overall acidity in the body, including uric acid in the joints, which is
one of the primary causes of pain and inflammation.
14. HYDRATES YOUR LYMPH SYSTEM.
Warm water and lemon juice supports the
immune system by hydrating and replacing fluids lost by your body. When
your body is deprived of water, you can definitely feel the side
effects, which include: feeling tired, sluggish, decreased immune
function, constipation, lack of energy, low/high blood pressure, lack of
sleep, lack of mental clarity and feeling stressed, just to name a few.
HOW MUCH?
For those who weigh less than 150 pounds,
squeeze half a lemon’s worth of juice into a glass of water. If over 150
pounds, use the entire lemon’s juice. You can of course dilute the
lemon juice more, depending on your personal taste.
Friday, February 3, 2012
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