Fat Buster

Decide now to decide that you want a healthy lifestyle!

Here is a little list of things to start doing!

1. sleep, 8 hours would be best
2. Change your nutrition/your diet
3. Create less stress/ Organize your life
4. Use time management
5. Exercise daily, even if it is only a walk - walk briskly (a Sun. stroll will not be as helpful)
6. Make some goals in your life, not just weight management goals

Weight management

1. In order to maintain your weight you need to exercise at least 3 x/week for 30 min.

(eating somewhat healthy during the week)

2. In order to loose weight you need to exercise 4-5 days/week for at least 45 min.

(if you are a person that will always eat what ever you please this will be more necessary)

(think...calories in and calories out)

In order for your workouts to create a change in the body you need consume less calories than you're using. Also, weight resistance is key to tightening up the body!

3.Keep a record of what you are eating, what, when and how much.

4.Figure out about how many calories you should be getting.

5.Multiply the desired weight by 12-15 calories per pound for light to mod activity; 15-20 cal/per pound for high levels of activity. This number serves as a rough estimate.

From this estimate of calories needed to maintain weight, the third step is to determine the

number of calories appropriate for weight reduction by subtracting 20% of the maintenance calories per day. Divide this number into three, and you'll have a calorie target for each meal.

So if I was a women weighing about 150, but wanted to weight 140 and was only walking during the week this would be my equation.

140X15=2100 calories to maintain 2100 X .2 = 420

2100 – 420 = 1680 calories / 3 = 560 calories / meal

(this is a way for you to know what might be a healthy calorie intake. If you feel that the calorie amount is too little then add more healthy calories to you daily intake)

Successful weight loss should be no more than 1-2 lbs per/week for long term success.

6. Do not “diet” all day, then “blow it” at night. One is more likely to have success if they eat the majority of their calories during the day. ( I personally don't believe in "dieting")

7. Having a healthy breakfast, good lunch, and a light dinner will prove far more successful.

8. You need to decide, to decide now to lead a healthy lifestyle, one that you can keep. Allow room for exceptions with in reason. Make reasonable goal and allow your self time to achieve it. I allow 3-6 weeks before noticing a difference when making a healthy change, don't expect to see a difference in just a few days.

9. Try reading Ultra metabolism ( you will not regret it), 7 habits of highly effective families or people by Steven R. Covey (this one will help with stress in your life

10. Don't eat late at night. No later than 8, shoot for no later than 7pm. You'll be going to bed so you don't need to fuel up for sleeping, you're probably just board so find something to do.

11. Make time for your health, for YOU! Relax (Stress creates fat, especially around the belly)

12.Choose a partner, friend, spouse or child to exercise with.

13.Minimize dairy, non whole grains, cheese, processed, lunch meat, greasy, saturated fat foods

14. Drink water. Minimize soda pop, juice and any other sugary drinks.

15. Don't watch the scale. Those who only watch the scale will celebrate once they have lost the weight and let their guard down once it is achieved. Loosing pounds is only part of the battle.

16. Choose a healthy lifestyle, not just choosing to loose weight.

17. A healthy heart and body is more important than how much you weigh. Muscle tone is important to support the body.

18. In order to achieve healthy muscle tone you have to challenge and work your limbs, muscle and bones.

19.If you exercise your body you will also exercise the mind and soul.

20. Decide to be a happier person. Focus on your goals, your hobbies, friends and family. This will help you take the focus of food in your life as a filler for nothing.

21.Find time to exercise the body and mind. Find time to meditate and think of nothing, just breath.

22. If you're trying to lead a healthy lifestyle DON'T GO OUT TO EAT!

23. Take a multivitamin daily.  Be sure to take a healthy oil/fat supplement if you're restricting a lot of fat because you still need good fat in your diet.  Good Fats help your body absorb nutrients.  Good fats you can eat, peanuts, olive oil, avocado, etc...

24. Start your lifestyle change with a cleanse!

25. What you buy at the store you will eat at home. Choose wisely

26. Make a to do list every week or day. This is how you know what you are valuing in life.

*Don't eat to be full. How many times have you eaten only to feel disgusted afterward? Start keeping track visually in your mind of how much you put on your plate. Does this amount leave you feeling satisfied, full or hungry? Use the amount as a template for how much you should be filling a plate based on what meal of the day it is. Don't go for seconds once you've established what satisfies with out feeling full.*

Choose healthy snacks ( here are just a few ideas)

1. apples

2.rice cakes with peanut butter and bananas

3. yogurt

4. popcorn, non butter

5.Hummus

6. fruit-grapefruit is great, berries, pineapple

7. all natural Popsicle

8.1 serving size of non butter popcorn

9.nuts

10.avocado

11.salads




How to be healthy and keep it simple.
500 Calories less a day, 500 calories more burned a day  =  Weight loss, not gained.

Keep sweets and junk out of the kitchen, out of site.
Keep the things you like to eat close by.
Drink Water
Keep busy
choose things to eat, that you can count the calories.
Park further away from things so you can take more steps during the day!


Remember portion control and quality control.

If you tell yourself you can you will, if you tell your self you can't you won't.  Choose to be healthier.  No more excuses.


Personal Side NOTE:

I was starting to justify too many times that I could just have the snack late at night.  Well I certainly can't loose weight or reach my goals when I do that.  I am now being sure to eat early enough and choosing to end my night with good food going in to by body.  I did however have a cookie after lunch. Plan when to have a treat and when not to.

One recipe 5 ways to eat it

One Recipe, 5 Easy ways to eat it!

This is the Salsa Mix with the cumin and cinnamon sprinkled on top.

Sorry this one is side ways. I placed the Salsa over Greens to eat.

I added the salsa to a 100 Calorie tortilla that also was higher in Fiber.

The 5th way to eat it would be to simply eat the pork the first night you Cook the Meat with any kind of greens and other favorite sides.

Caribbean Pork Roast

Find more like this at www.pamperedchef.com/recipe_search/main.jsp

1 can sliced pineapple drained- (reserve 1/2 cup juice for marinade)

2 tbsp brown sugar

2 tsp ground cumin

1 tsp cinnamon

1/8 ground red pepper

3 garlic cloves

1 boneless pork loin (about 3 pounds)

2-3 sweet potatoes

2 med red onions

1/2 tsp salt

1/2 tsp ground black pepper

1.Combine pineapple juice, b sugar, cumin, cinnamon and red pepper in a bowl, add garlic.

2. Place roast and juice mixture in a resealable plastic bag. Refrigerate for 4 hours or overnight.

3. Preheat oven 350 degree. Cut Sweet potatoes into 2 inch slices; cut slices into quarters. Cut each onion into 8 wedges and pineapple rings into quarters.

4. Remove roast from marinade (discard, I kept mine)and place in a rectangular baking dish with deep sides. Place vegetable and pineapple around the roast. Cover with lid or foil. Bake 1 hour

(NOTE)- I did this in the crock pot (2-4 hours on high or 4-6 on low) and also added the leftover marinade sauce so that I would have the leftover sauce for the salsa. Do it to your own liking. You may want to try the recipe both ways to find out what you like best.

5. Remove lid and continue cooking 15-30 min longer, if not doing it in the crock pot.

Caribbean Salsa

Use Reserved Caribbean Pork Roast

(shred or chop desired amount)

1 can black beans

1 red pepper, chopped

1-2 fresh mango-cube

1 bunch green onion-cut

fresh cilantro to taste-chop if desired

1/4 cup vegetable oil, (coconut oil would be healthier to use)

1/4 cup white vinegar

3/4 tsp salt

1/2 tsp cumin

1/8 tsp cinnamon

1/8 tsp ground red pepper (I did not add this ingredient)

ENJOY!

Salad, Salad, Salad

Salad!

 Black lentil Salad! 

Super Protein packed salad.  This is so easy and great for leftovers.  Prepare Quinoa first with some season salt or chicken seasoning.  Sautee up some favorite vegetables and toss all three sides together. 
1. Black lentils-from target
2. Quinoa
3. Sautéed vegetables.  Another option-toss in some small cuts of kale
4. Optional- you can toss all of it to a butternut squash prepared soup!  see below

 

 

 

 

Black lentil soup with Butternut Squash

Remove skin from butternut squash and inside seeds. Cut squash into small chunks and fill a sauce pot about 1/3 of the way with water and bring to boil and add squash and some seasoning of choice; chicken or season all., simmer 5 minutes.  Once it is softened and tender when poked with a fork, puree.  I added a little bit of soymilk to mine and it was really good, original unsweetened. 
Take puree and put back in a sauce pot.  Add the soy milk to taste and to desired runniness. 
Toss is pre sautéed vegetables seasoned lightly with olive oil and toss in about 1/2 the bag of lentils.  To really boost your benefits add the lentil salad in and you won't be left hungry.   



 

BBQ Beef Salad

What you'll need

1) Leftover shredded beef

2)Bed of greens

3) Corn

4)Chopped or sliced carrots

5) Optional dressing ideas.  (choose one of the following)

 BBQ sauce, honey mustard, hummus or ranch.

Turkey Burger and Vegetable Salad
What you'll need
1)Mixed chopped vegetables-Broccoli, carrots, Rutabaga, zucchini
2)Pick a Sauce or Seasoning for flavor- If I don't want to resort to a dressing or sauce then I like to use a season salt or a garlic salt.  `Shake it in to taste or do a teaspoon at a time. If you prefer a sauce I like to take a curry paste or curry seasoning and mix it to taste with light coconut milk.  I use what I need and save the rest.
3)  Saute the vegetables in about 1 tbsp of olive oil no more than 5 min on a med heat. Season with spices if you so choose and add sauce if you choose. Stir and then turn off heat.
4)  Peanuts,  Remove vegetables and toss with some peanuts over a bed of greens.  Options, spinach leaves, Romaine or my favorite broccoli slaw!
5)  Optional a side of meat.  This makes me feel like my meal is more complete and I don't feel like I'm missing out by not having a bun.

Beet Salad

I love Beets.  You take a beet or a few and wrap it up in foil, toss in oven for  about 1 hour on 350 .

Once you remove them from the oven allow time to cool.  I sometimes cook mine a day in advance.  Then grab a  peeler  and peel the cooked skin right off.   If you don't want to make up a vinaigrette dressing, use a light Raspberry Dressing from a store.  Fresh and or dried go really well  with it for flavor and texture. 

. 1) Beets chopped with skin removed   2) Nuts, Almonds go well with this. 3) Mixed berries of any kind.       4)  All  over a  bed greens.

Summer Salads

Take advantage of all Summer has to offer.  Fresh vegetables are almost always lacking in everyone's diet.

A few items almost every salad should have;
Fresh dark green lettuce of some sort.
Something crunchy
Something a little sweet, such as dressing or fruit.
Something nutty.

Beet Salad

Fresh cooked beets, feta cheese, nuts, spinach and I topped it all off with a tbsp of poppyseed dressing.

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Roasted Beets with Feta

By: Shandeen 

"This colorful and elegant side dish is so easy to make. I love making this with beets and shallots straight from our local farmers' market. Green onions or chives may be substituted for the shallot if you prefer."

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Prep Time:
15 Min

Cook Time:
45 Min

Ready In:
1 Hr 15 Min

Servings  (Help)

USMetricCalculate

Original Recipe Yield 4 servings

Ingredients

• 4 beets, trimmed, leaving 1 inch of stems attached
• 1/4 cup minced shallot
• 2 tablespoons minced fresh parsley
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 tablespoon red wine vinegar
• salt and pepper to taste
• 1/4 cup crumbled feta cheese

Directions

1. Preheat oven to 400 degrees F (200 degrees C). Wrap each beet individually in aluminum foil, and place onto a baking sheet.
2. Bake beets in preheated oven until easily pierced with a fork, 45 minutes to 1 hour. Once done, remove from oven, and allow to cool until you can handle them. Peel beets, and cut into 1/4 inch slices.
3. While the beets are roasting, whisk together shallot, parsley, olive oil, balsamic vinegar, and red wine vinegar in a bowl until blended; season to taste with salt and pepper, and set aside.
4. To assemble the dish, place the warm, sliced beets onto a serving dish, pour vinaigrette over the beets, and sprinkle with feta cheese before serving.

Nutritional Information 

Amount Per Serving  Calories: 149 | Total Fat: 10.3g | Cholesterol: 14mg

Mexican Egg Lunch/Dinner Salad

I love mexican style food no matter what it is.  I took my dinner salad of lettuce, peppers, salsa and topped it with my Eggs.  I chose 3 egg whites and one full egg.  Topped with a little mexican cheese and hot sauce.  Will not leave you feeling empty.

Strawberries, blueberries, chicken, peanuts, spinach leaves and Raspberry Vinaigrette Dressing.

If you like it simple, try cucumbers and corn.

Avocados are a personal favorite with almost any salad.

Greens with chicken/meat, couscous, black beans and dressing of choice.

Enchiladas, over green leaf lettuce, avocado and salsa.