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.

Cleanse and Healthy meal ideas

Herbal Cleanse-advocare.com/11071209

The place best to start when you are deciding to make healthy changes in your diet.

Here are some Ideas for Healthy Eating while ON or OFF the Cleanse

*NOTE* These are meals you can fix for the family but avoid the extras on your own plate, i.e. cheese, sour cream, chips....... (enjoy them when you're not on the cleanse or try and eliminate them as often as possible)

Lunch or Dinner Salad Ideas

Dark Green leafy Kinds of lettuce with any of the following

carrots, green/red/yellow pepper, Cucumber, tomato, avocado, nuts, black beans, Salsa,

Meal Ideas For Dinner NOTE- you can make the meals for the family and leave out the extras you need to avoid during the cleanse. If you are not doing the cleanse Still avoid extras such as cheese, sour cream, corn etc.....

Day 1 Tortilla Soup-Modified for Cleanse

Day 2 Spaghetti squash with home made spaghetti sauce

Day 3 Pozole, make with Chicken during cleanse

Day 4 Breakfast for dinner- Eggs!  

Day 5 White lightening Chili

Day 6 Turkey Burger on whole wheat bread thins

Day 7 Lettuce Wraps

Day 8 Lean Hamburger chili/Taco Soup

Day 9 Fish with Quinoa Pilaf

Day 10 Cilantro soup with Salad

Note* just making changes   Will add rest of recipes this weekend.

Cilantro Soup! 

 Cut up some onions with a 1 tbsp olive oil, throw in the cut up chunks of zucchini, 2-3 tomatillos if you want.  Take 2-3 serranos (seeds out) or 1 jalapeno pepper ( cut off top and slice open, take seeds out to have less heat).  (No peppers if you want to make it more kid friendly)

 After the onions have cooked a few minutes in the olive oil and you throw in the rest add 2 cups chicken stock or 2 cups water with 2 tsp chicken seasoning/bullion.  2-3 cloves crushed garlic.  Cook on med. heat until zucchini is tender.

 Add all the mixture with broth into the blender.  Puree.  Take cilantro leaves off stems from one whole bunch of cilantro.  (Buy 2 bunches for a stronger cilantro taste)  Continue to puree after adding cilantro.

 Take the mixture from the blender and pour into a big soup pot.  Add 1-2 more cups chicken broth pending your desire of thickness. Add 1/2 tsp salt and dash pepper.  Toss in cooked cut up chicken if you so desire.  I find this a good way to not make new chicken and get rid of left overs.  Squeeze two limes worth of juice into the soup and stir.  Add cut up avocado when you're ready to eat

When you're not on the cleanse or to make it more kid friendly add Mexican cheese, tortilla chips, sour cream/plain yogurt.

Tortilla Soup

Easiest way to do it-Buy a whole chicken and simmer for two hours, remove the chicken from the broth, pick chicken off and return about half the chicken back to the stock and about a cup of water.

Before cooking chicken season to taste-onion, bouillon, salt, pepper,

After returning the chicken to the pot add the following.

Jalapeño pepper

3 cloves garlic

2 limes, juiced

Cilantro

Serve into bowls and add the following according to liking

Avocado

Sour cream

Tortilla chips-to make your own, cut corn tortillas into strips and fry in oil till brown

Mexican or Monterey Jack Cheese

Green Curry Chicken

Recipe courtesy Tyler Florence

Green Curry Chicken

Ingredients

• 2 tablespoons vegetable oil
• 1 medium onion, cut in 8 wedges
• 1 green bell pepper, cut in 8 wedges
• 1 stalk lemongrass, white bulb only
• 1 tablespoon coarsely chopped fresh ginger
• 3 tablespoons Thai green curry paste, recipe follows
• 2 kaffir lime leaves
• 3 cups unsweetened coconut milk, 2 (13.5 ounce) cans
• ¾ cup chicken broth
• 1 ½ pounds skinless, boneless chicken breasts, cut in 1-inch strips
• Sea salt
• 1 lime, juiced
• Fresh Thai basil leaves
• Fresh cilantro leaves
• Lime wedges, for garnish

Directions

Plae a large, deep skillet over medium heat and coat with the oil. Saute the onion and green peppers for 3 minutes to soften. Split the piece of lemongrass down the middle and whack it with the flat side of a knife to open the flavor. Add the lemongrass, ginger, curry paste and lime leaves to the skillet and stir for 2 minutes. Pour in the coconut milk and chicken broth. Lay the chicken pieces in the mixture to poach; add a pinch of salt. Stir together and simmer over low heat for 10 to 15 minutes. Squeeze in the lime juice and shower with basil and cilantro; serve in dinner bowls with lime wedges.

Easy Taco Soup

This bowl was made for the kiddos

This was mine, no cheese or sour cream and it is just as yummy. You can even skip the chips if you feel the need to do so.

Taco Soup

Ground Turkey

Can or fresh diced tomatoes

black beans canned or fresh

corn-optional

kidney beans

tomato sauce

taco seasoning packet or south western seasoning (chili powder, cumin, cayenne all to taste)

onion

green chilies

limes to squeeze to taste

avocado

1. Brown the Turkey with onion

2. Add in all other ingredients

                                                        3. Serve with Lime, avocado, cilantro on top!c

Chicken Lettuce Wraps

I added Mango!  A little sweet with the sour.  I loved it!

Romaine Lettuce!
2-3 Chicken Breasts cut into chunks or strips ( You will mix the raw chicken in with everything while it marinates!)

Green onions 1 bunch
3-4 Sweet peppers or  1 Green/ red pepper

½ tsp garlic powder or 2 crushed cloves garlic

¼ tsp pepper

1 tbsp sesame oil

¼ c soy sauce

3 tbsp sugar, NONE if on the cleanse. I substituted with 1 tbsp Truvia.  You can also minimize with 1 tbsp brown sugar or molasses. 

½ or one tsp sesame seeds

1/8 tsp SALT or none, there is plenty from the soy sauce

½ a can cashews or dry roasted peanuts!

2-4 carrots shredded or sliced

After you have chopped and cut everything, place in a zip lock bag for 2-3 hours and refrigerate. Heat a wok or large frying pan and stir fry for about 5 min.on med/high.  Prepare your brown rice or Quinoa about 1/2 hour before you start stir frying.  Place serving amount of vegetables and quinoa on your Romaine lettuce  and wrap up with a little Mango if you so desire.

Pork Pozole

Makes: 6 servings View Nutrition Facts

Ingredients

• 1 can (15 ounces) yellow or white hominy, drained
• 1 can (14.5 ounces) Mexican-style diced tomatoes
• 1 can (10 ounces) mild green enchilada sauce
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 teaspoons ground cumin
• 1-1/2 pounds boneless pork loin
• ½ cup chopped cilantro
• 1 tablespoon lime juice
• Baked tortilla chips
• Diced avocado and lime wedges, optional

Directions

 Combine the hominy, tomatoes, 1 jar green enchilada sauce or two containers wholly avocado verde salsa, onion, garlic, and cumin in a 4-quart slow cooker with a couple shakes of salt and pepper. Top with pork, spooning hominy mixture over the meat.  cover and cook according to the size of pork.  If you are using a large shoulder pork roast, the cook on low for 7-8 hours or 4 on high.  If you choose a small pork tenderloin then you may only need 4-5 hours on low or 2 on high.

Once the time is up take pork out.  Save 1/2 the pork for another night or a different meal.  Shred up what you want to put back in.   Add cilantro and lime juice to the slow cooker.  Spoon into shallow bowls. Serve with any of the following for kids or your self if not on the cleanse; tortilla chips, avocado, cheese, sour cream and additional lime wedges.


NOTE  -  Additional spices above are optional, coriander (dried cilantro), ancho chili pepper, chicken seasoning


WHEN NOT ON THE CLEANSE THIS IS A REALLY GOOD WAY TO USE UP LEFT OVER PORK

 Although I love healthy things, I also enjoy good Mexican food.  I try to balance it out with something that is healthy.  I had mine with White Chili.  Fiber helps when you're eating things that you don't want sitting around too long in the body.  Go to MYO post for directions!

White Chili   (PICTURED ABOVE)

2-3 chicken breasts or a whole frying chicken or 1-2 cups leftover chicken

1 T olive oil

2 med onions, chopped

2-3 garlic colves

2(4) oz cans mild green chilies

2 t ground cumin

1 ½ t dried oregano, crumbled

¼ tsp cayenne pepper

¼ tsp ground red pepper

3 (16) oz cans Northern white beans

3-5  c chicken broth or leftover broth from cooking chicken

  cheese, shredded

No-fat sour cream

Jalapeno peppers

Salt and pepper to taste

1.Place chicken in a heavy sauce pan.

2.  Add water or chicken broth, onion, 2 tsp chicken seasoning if using water and jalapeno pepper. 
3.  Bring to a boil and then lower temp to a simmer. Cover and Cook until no longer pink about 20-30 min if using chicken breasts or till no longer pink.
4.  If you're using a whole chicken then you should add seasonings and onion and jalapeno pepper to water and bring to a boil and then simmer for one hour. 
5. This is another recipe that is a good way to use left over precooked chicken.
6.  Heat oil in same pot over med high heat. Add onions and sauté about 10 min. Stir in garlic, then chilies, cumin, oregano, cayenne and red pepper and 2-3 garlic cloves. Saute 5 min. 
7. Take 2 of the Northern white bean cans and drain liquid.  Mash after draining then add to a soup pot along with your sauteed onion mixture.  Drain the other can and add to your Soup pot.  Stir in Leftover chicken broth from Cooked chicken, about 3 cups. Add undrained beans and broth and bring to boil. 
8.  Reduce heat, add chicken, limes (2-3 limes to taste) and Cilantro. Serve and garnish with sour cream chips and cheese if not on the cleanse or for kids if desired. 

2. Moroccan Chicken

   1 tsp ground cumin

   ½ tsp kosher salt

   ¼ tsp ground cinnamon

   1 lb chicken breasts

   1 tbsp veg oil

   Stir together spices and sprinkle over the chicken. Heat the oil in a large skillet on med. Add the chicken and cook about 8-12 min or until done, turning once.

   Good to eat with Couscous

   
   
   Quinoa Pilaf
   
   
   
   
   

   Quinoa is a much healthier alternative compared to Rice or Potatoes.

   Sautee any of your favorite vegetables. I did zucchini, carrots, green peppers, green onions, garlic and chicken broth for seasoning.  Cook Quinoa separately with some chicken seasoning in the water.  When finished combine the two.

   
   
   
   
   Zesty Chicken (Café Rio)
   5 lbs chicken breast, boneless, skinless
   1 sm bottle zesty italian dressing
   1 T chili powder
   1 T cumin
   3 cloves garlic, minced
   
   Mix all ingredients together in a large crock pot. Cook on high for 5-7 hours. Remove chicken and shred. Pour some of the juice on.