“The Truth About Fat Burning Food & Weight Loss” By:Nick Pineault & Vernette Ng http://tinyurl.com/n8d3s2d
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LEGAL NOTICE:
The Publisher has strived to be as accurate and complete as possible in the creation of this report, notwithstanding the fact that she does not warrant or represent at any time that the contents within are accurate due to the rapidly changing nature of the Internet.
While all attempts have been made to verify information provided in this publication, the Publisher assumes no responsibility for errors, omissions, or contrary interpretation of the subject matter herein. Any perceived slights of specific persons, peoples, or organizations are unintentional.
In practical advice books, like anything else in life, there are no guarantees of results. Readers are cautioned to use good judgement and to consult a physican prior to starting any weight loss or exercise program.
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We will cover the following:
Introduction To The Truth About Fat Burning Food & Weight Loss The Truth About Why You're Overweight Turbo Charged Metabolism The Food Pyramid 15 Minute Meal Plans Final Words
Enjoy Reading !
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Introduction To The Truth About Fat Burning Food & Weight Loss
You've seen those girls who never seem to work out or eat healthy, yet they are able to maintain a healthy body weight.
Doesn't it make you sick?
Here you are, struggling to lose weight in a never-ending battle of the bulge and despite your attempts you feel you either don't have the commitment or discipline that you need to be successful.
But is that what is REALLY going on here?
As someone who had seen so many people struggled with weight issues since my late teens, I was curious of why such high numbers of people had tried just about everything to lose weight. It was approximately 9 out of 10 people were trying hard to lose weight. From exhausting work out routines to eliminating fatty foods from their diet, they were committed to getting in shape.
Needless to say, it was however never long before they gave in to the cravings, or just became too tired of the rigorous work out schedules and called it quits.
Some of them were at the point where they no longer even believed it was possible for them to lose all of their weight and have the body they so badly wanted. They hadn’t even seen
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their so-called “abs� in years!
But it's not just about fitting into a size 2, is it?
Everyone wants to lose weight to feel beautiful again, to have confidence and to experience that rush of energy that haven't experienced in what feels like eternity. Everyone wants to be at 100%, and live our lives in the best physical condition possible.
This is therefore sparked me to embark my journey to observe, to study and to research in weight management.
You feel your body start to break down and give in under the weight, and you know that it's only a matter of time before you REALLY start to feel the effects of the damage that's been done to your body and system. Excessive weight can lead to many different problems, including diabetes, high blood pressure and even heart attacks.
There are hundreds of reasons why you want and need to lose weight but if you've been blaming yourself for your failed weight loss attempts, don't be so hard on yourself! YOU aren't entirely to blame.
Knowledge.
One small word that represents such a powerful weapon when its in your arsenal, and without it, you'll continue failing in your attempts to lose weight simply because you don't know how!
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It's not as easy as eliminating foods from your diet (in fact, some of the foods that you believe you shouldn't eat can actually HELP you lose weight).
There’s much more to losing weight than that, but thankfully, it’s actually very straightforward once you’ve cut out the misconceptions that have been responsible for your failed attempts.
Without having this important information at your disposal, you will not only struggle to lose weight but you'll actually make it far harder on yourself than it really has to be!
Take it from me.
Fed up with “counting calories” and trying to figure out what foods were good for and which ones weren’t (outside of the obvious), many dieters had no idea when it came to losing weight.
Tones of people were fumbling around in the dark, playing the guinea pig to countless weight loss programs and diet pills, trying desperately to figure it out!
When it comes to losing weight and keeping it off, knowledge really is power!
What is this guide all about?
The "The Truth About Fat Burning Food & Weight Loss" guide was designed to equip you with the tools and information you REALLY need to finally lose weight and keep it off forever.
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Even if you have never been successful with your weight loss program before, I'm confident that once you're able to pull back the curtain and expose the real secrets to losing weight, you'll never struggle again.
So without further delay, let's get on the path towards a healthier, happier and slimmer you!
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The Truth About Why You're Overweight One of the first things that most dieters do is clean out the cupboards and fridge, throwing out everything that even looks unhealthy.
The problem is, through countless weight loss programs and "world class" diet guides, we've been conditioned to see food as the enemy and what we believe to be unhealthy might actually play little significance to our weight loss success.
One of the greatest misconceptions about losing weight involves how MUCH you eat.For years we were told to cut back on the amount of food we consume in a day and the weight would fall off without much effort.
If you've ever yo-yoed, starved yourself trying to live on carrots and broccoli, you know that it's not the secret to weight loss success.
In fact, this type of diet will actually cause you to gain weight as your body eventually craves sugars and fats so badly that you end up bingeing, unable to control what you're doing only to fall off the wagon so badly, it's unlikely you'll ever get back on.
In truth, your body requires certain sugars and fats to perform at is maximum potential, so stripping your system of all fats and sugars will make it harder to maintain a healthy diet.
And there's another important factor that has ultimately been the most overlooked aspect of a successful weight loss program.
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Eating Less Actually Causes Weight Gain!
Your body has a natural instinct that will trigger "hibernation and storage mode" when it's not given enough nutrients and vitamins which comes from the foods we eat.
When we drastically minimize the amount of food we consume, our body believes we are going into a period of famine and will begin to store the food in order to survive!
This means that if you severely reduce your eating, you will actually trigger a natural reaction in your system that will PREVENT you from losing weight!
This information was profound. Up until this point many had no idea that they were selfsabotaging their own efforts to lose weight, and couldn't understand how, despite not eating much throughout the day, they were still packing on the weight with no end in sight. Yet they were eating less!
The truth is if you really are serious about losing weight you need to understand how your body works, listen to what it's telling you and adapt important changes to your diet so that you can fuel your body with the energy it needs, while boosting your metabolism so that you can burn fat faster with less "work" involved.
Think of your body like you would a furnace.
The more wood you push into the furnace, the harder it has to work to use up those materials. When you fill your furnace with garbage, the furnace coughs and chokes in an exhausting attempt to clean itself up and dispose of the waste. http://tinyurl.com/n8d3s2d
But when you fuel that furnace with clean material, you'll keep it chugging along running at its optimum performance.
Your body is an incredible instrument and it's precisely calibrated to perform at its maximum potential when properly fueled. If you pay attention to what your body truly needs, and you learn how to listen to what your body is telling you, you can literally command your body to burn more fat in a shorter amount of time!
You've probably heard just how important your metabolism is in regards to losing fat and maintaining a healthy weight.
There are many different ways to boost up your metabolism and get your body running, full steam ahead, but the easiest way of all is to give your body the energy it needs in small doses, on a regular basis throughout the day.
When you simplify things and get back to the basics of what your body really needs, and you begin to understand how you can recondition your system so that it's getting the nutrition it needs, while never having to go hungry, you'll not only lose weight but you'll find yourself following a healthy regime that is incredibly easy to stick to over the long haul.
And that’s what it’s all about. You aren’t going to go on some rigid diet that eventually leaves you returning to bad habits. Diets simply don’t work because there is a start and an ending point.
Instead, you are making a lifestyle change so that you are able to not only shed the weight but keep it off, permanently!
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For optimum weight loss, you should be eating 5-6 times a day, rather than just 3 full meals. Eating smaller, healthier meals every few hours will reduce cravings and prevent bingeing.
Many dieters get this all wrong and instead, stick to only 3 square meals a day.
What happens?
They find themselves going to bed hungry or if they can't resist the temptation to cave into the cravings, they find themselves sitting at the kitchen table at 3am while the microwave meal is heating up.
By splitting your regular daily intake of food into smaller meals, you'll not only eat less per meal but you will be able to control your cravings. Your body will be constantly digesting food, while eliminating the "empty' feeling you get when you space your meals too far apart.
Furthermore, eating small meals or healthy snacks every couple of hours will keep your body refueled with the energy it needs, so you'll not only lose weight but you'll feel more alert and energetic throughout the day.
One of the most noticeable changes you'll experience almost right away, will be in just how revitalized you feel . Mental clarity? 100%.. Energy? More than you'll know what to do with.
Depending on how long you've been forcing your system into working on a “tank half full” basis, as it fights to burn off fatty foods while starving throughout the day, this "state of awakening" might leave you absolutely dumbfounded.
For you, you’ll realize the first few days of turning your diet around and focusing on eating http://tinyurl.com/n8d3s2d
more regularly throughout the day was nothing short of incredible.
You’ll feel better throughout the day, have more energy than ever before, your creativity and productivity would at an all time high, and that night when you go to sleep, you’ll sleep better than you had in years.
Your system can be easily reconditioned to perform at its maximum potential, despite how long it may be working on a tank half full.
It doesn't matter if you've spent years dealing with an unhealthy routine, the moment you decide to change things around and start paying closer attention to how often you eat as well as what you are putting into your body, you will begin to notice results.
Eating every few hours isn't as difficult as you may think, either.
You don't have to prepare large, heavy meals, in fact that's the total opposite of what you should do. The meals you eat throughout the day should be lighter, fueled with energy and designed to give your body the fuel it needs to get through the day.
This includes fruits and veggies that you can eat raw, requiring no preparation time. In order to stay on a healthy routine however, you need to carefully plan out your day, so that you aren't stuck in the unhealthy cycle of grabbing what's closest to you - or what is the fastest to prepare.
Consider planning out meals and snacks one week at a time.Purchase raw vegetables and fruits and cut them into bite-sized portions in advance, storing them in sealed containers so they retain their freshness.
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Divide your snacks into traditional portion sizes so there's no guesswork involved. Make it easy on yourself to stay on track, eliminating any chance of error. Not only will your body thank you for it, but so will your budget! Eating healthier is actually more affordable than all the empty calorie junk food you pile into onto the counter at your local grocery store.
Keep an eye out for weekly specials at your local grocery store and eat fruits and vegetables based on season. If you can afford to, consider organic produce, as it’s free from harmful toxins and pesticides. Regardless how long you've been living an unhealthy lifestyle, you can easily make simple changes that will yield powerful, long-term results.
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Turbo Charged Metabolism There are many different ways to quickly boost up your metabolism so that your body can burn more fat in less time, and this chapter highlights the fastest and most powerful ways to do that.
Foods: Certain foods are proven to increase metabolism rates and better yet, they also serve as a healthy appetite suppressor, fueling your body with vitamins and nutrients while eliminating sugar and carb cravings.
Here are a few metabolism boosting foods that you should incorporate into your daily eating schedule:
Green Tea Green tea is a primary source of EGCG (epigallocatechnin gallate) which speeds up your nervous system, heart rate and your brain causing your body to burn off calories quickly. It's also much healthier than caffeine, which can cause dehydration.
Grapefruit & Apples Grapefruit lowers insulin levels in the body, which results in increased metabolism, while ensuring that your body doesn't store fat. Grapefruit also contains fiber, which your body is forced into breaking down, resulting in extra calories being burned!
Spinach This vegetable is an incredible source of antioxidants, potassium, iron and Vitamin C and will http://tinyurl.com/n8d3s2d
quickly speed up your metabolism rate. Consider replacing lettuce in sandwiches and salads with fresh spinach for a healthier alternative.
Yogurt Natural yogurt contains important bacteria that trigger your body into fat burning mode in order to effectively process the high levels of protein. Yogurt can also help to regulate your system including balancing your digestive tract.
Almonds Almonds are a fantastic snack during weight loss and help increase your body’s metabolism rate because of the fatty acids contained in these nuts.
Turkey, Chicken and Duck This meat contains high levels of protein that help build muscle tissue, causing your body to burn extra calories, while raising your metabolism naturally.
Spice Is Nice Consider adding a variety of spicy foods into your eating schedule. Not only will they increase blood flow helping to eliminate toxins but it's been proven to increase metabolism quickly!
Other Metabolism Boosting Foods:
Lemons Mango Pineapple Seed milks http://tinyurl.com/n8d3s2d
Turnips Broccoli Onions Papaya Garlic Celery Raw Nuts Zucchini Lettuce Cabbage Tomatoes Cucumbers
Of course, one of the most effective methods of boosting up metabolism is to incorporate regular exercise into your daily routine.
The more often you work out, the more active your metabolism is, triggering your body to burn fat even when you're sleeping!
The rate at which you burn fat when resting is called "basal metabolic rate - BMR", and the more active this is, the more weight you'll lose in a shorter span of time.
Here are a few things to keep in mind in order to boost your metabolism quickly:
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Get Adequate Sleep Your body doesn't respond well when it's deprived of sleep and one of the first things affected by your body’s craving for slumber and rest is your metabolism.
When your body lacks the sleep it requires, it becomes less efficient and its ability to burn calories is severely hindered, resulting in a low metabolism rate.
Avoid Stress It's not always possible to eliminate stress and anxiety from your daily life, but when you are experiencing high levels of stress, your body releases a hormone called "cortisol" which has been directly linked to body fat, primarily found in your stomach area.
Stress can take a dramatic toll on your body, from your ability to sleep to your body’s natural ability to fight colds and infections, so do your best to minimize stress whenever possible.
Tip: If you find yourself in a stressful situation, consider meditating. Not only will it help you gain mental clarity and inner peace, but it will dramatically reduce the level of stress you are experiencing.
Detox Your Body Our bodies store a combination of toxins and our diet and lifestyles affect just how much toxin is retained. Toxins decrease metabolism rates because your body has to work extra hard to cleanse itself from these disruptive elements.
Consider a full body cleanse once a year that includes a colon cleanse, an "organism free" cleanse or a liver and gall bladder cleanse to clean up your system and boost your metabolism rate. http://tinyurl.com/n8d3s2d
Take Advantage of Interval Training Interval training involves speeding up and slowing down your body's physical activity so that your metabolism is forced into consistently adjusting to your breathing and blood flow.
If you enjoy walking, you can walk at a relaxed pace for a few minutes, switching into high speed walking for 2 - 4 minutes to return back to normal.
You could also consider jogging at a steady pace, only to increase your running speed into a hard pace for 2 minutes.
Not only will this get your heart pumping but it will increase your metabolism rate so that your body is able to burn more fat during AND after your workout session!
You can also incorporate weight loss supplements into your regime that will enhance your metabolism rate, while providing you the benefits of appetite suppressing supplements.
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The Food Pyramid Growing up, we heard a lot about the "4 food groups". I remember in school, we'd have giant posters that categorized foods into different segments as the teacher drilled home the importance of making sure we consumed foods from all four groups each day.
Things have changed since then and today, we follow what is called the "Food Pyramid".
The Food Pyramid is quite different from the old school "4 Food Groups" because it works to distinguish foods that contain oils, fats and sweets, as well as placing fruits and vegetables into two different groups.
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The largest and therefore the most important food group is at the base of the pyramid. This food group includes breads, grains and other starchy foods like corn and potatoes. This is the group from which you should eat the most amounts of foods.
There's one thing to keep in mind however. While this food group gives us the grains and starches that are converted into energy, they also can be loaded with carbohydrates, which can essentially raise our blood sugar levels.
To avoid this, we can seek out an alternative, healthier choice - whole grain and whole http://tinyurl.com/n8d3s2d
wheat’s.
It's recommended that adults consume 6-100 services of grains and starches every day, but be careful to monitor your portion sizes carefully so that you are only getting the amount that you need.
The next block in our Food Pyramid consists of fruits and vegetables, and the reason why these food groups were no longer classified together is because in order for our body's to run at maximum performance, we need a healthy amount of vegetables AND fruits, in fact, it's recommended that you have 3-5 servings of vegetables and 2-4 servings of fruit each day.
Note: 1 cup of raw vegetables or one small fruit is considered a single serving.
The next level up includes dairy and protein, and it's recommended that you get 2-3 servings a day from each of these food groups. This could include yogurt, milk or even low fat cheese.
You can find high levels of proteins in eggs, beans, peanut butter and even seafood.
And finally, we have our fats, Oils and Sweets group that our body still needs but should be kept minimal, requiring only 1 serving a day.
Remember, you do need a small amount of fat in your daily food routine but excessive fatty foods will lead to increased weight gain, so limit the amount of foods from this category, keeping in mind that you are likely to get all of the fat and oil you need just from cooking your regular meals.
Here's an example of a weekly meal plan that incorporates all of the important food groups: http://tinyurl.com/n8d3s2d
Breakfast 3 servings grains (whole wheat toast) 1 serving fruits (1 small apple) 1 serving dairy (1/2 glass of low fat milk) 1 serving protein (2 egg whites)
Lunch 4 servings grains 1 serving fruit 2 servings vegetables 1 serving protein 1 serving dairy 1 serving fat
Dinner 2 servings vegetables 2 servings grains 2 servings protein 1 serving dairy
Snack 1 serving fruit
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Snack #2 1 serving vegetables
Following this example meal plan, you would have all of the foods you need for maximum body performance.
Here is another example of a healthy eating plan:
BREAKFAST 3 servings oatmeal (small bowl) 1 serving applesauce (in the oatmeal) 1-ounce bacon or ham 1 cup non-fat milk (half over the oatmeal)
LUNCH 2 sandwiches with: 2 slices whole grain bread Lettuce and tomato 3-ounce low-fat turkey on each 1 tbsp. mayonnaise (half on each) 1 apple 1 cup non-fat milk
DINNER Noodle Stir-Fry with: http://tinyurl.com/n8d3s2d
2 servings whole wheat pasta1 cup steamed broccoli2 ounces grilled chickenHerbs and 0 calorie seasonings to taste
SNACK (between breakfast and lunch or lunch and dinner) 1-cup cantaloupe cubes
SNACK (between lunch and dinner or after dinner) 1-cup salad with fat-free dressing
In the next chapter, we'll take a closer look at quick meals so you can plan out your eating schedule and keep yourself on the right track!
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15 Minute Meal Plans It's important to follow a regular eating schedule. Without one, you'll end up over eating; bingeing and you'll slow down your metabolism so that it's harder to burn off the fat.
But there's another reason why developing a regular eating schedule is critical to a healthy system.
It helps maintain healthy blood sugar levels. When you go for long periods of time without eating and then out of pure starvation, you gorge on sugary foods, you cause an instant spike in your blood sugar levels.
When your blood sugar levels spike, you end up crashing while find it difficult to process calories, causing your body to store extra fat.
This chapter focuses on quick, 15-minute meal plans so that you can create a healthy, regular eating schedule that will help you shed weight and keep it off.
First, let’s talk about some things you can eat in unlimited quantities. These are foods that, if you eat them until you feel like you’re going to puke, you still shouldn’t fear gaining any weight!
These are also foods that contain vitamins, minerals, and other essential elements.
They are foods you can feel good about eating, and you don’t have to feel guilty, even if you overeat them. http://tinyurl.com/n8d3s2d
They are also rich in antioxidants and perhaps other important elements that scientists haven’t even discovered, yet!
Foods to eat in unlimited quantities:
Apples Asparagus Beets Blueberries Cabbage Cantaloupe Carrots Cauliflower Celery Cranberries Cucumbers Dill Pickles (Kosher or Hamburger Dill) Fresh Herbs or Dried Garlic Grapefruit Green Beans Greens (All Types) Honeydew Melons Lemons and Limes Lettuce Mangoes Mushrooms Onions Papayas Peaches Peppers (All Kinds) Pineapple http://tinyurl.com/n8d3s2d
Radishes Raspberries Spinach Strawberries Tangerines Tomatoes Turnips Watermelon Zucchini
You can combine these ingredients into delicious recipes that taste great, too. This will help keep you motivated. The better tasting the food is that you’re eating; the more likely it is you will stick to the system.
These ingredients can work very well together. For example, you could take some of the vegetables like tomatoes, cabbage, onions, carrots, zucchini, celery, and green beans and make a delicious soup.
Apart from important power foods that you can eat at any time, there are also other ingredients that you can combine in your meals without worrying about calories.
This includes: Mustard Vinegar (All Types) Spices (No Sugar, No or Low Sodium) Herbs Lemon Juice Lime Juice http://tinyurl.com/n8d3s2d
Tip: Agave nectar is a natural sweetener that comes from a type of cactus. It tastes very sweet, but it won’t spike your blood sugar like process sugar, honey, syrup, and other sweeteners. It’s also considered much safer than aspartame and other chemical sweeteners.
Here are a few meal plans to help you plan out your eating schedule for the week:
Breakfast Smoothies Smoothies are great for breakfast, lunch, and dinner.
Add a 1-cup of fresh or frozen strawberries, bananas, wild blueberries, or any of your favorite fruits into a blender with 1 cup of low-fat yogurt, 1 cup of orange juice, and a scoop of soy protein or whey protein for a healthy and delicious breakfast.
Wholesome Turkey Lasagna Makes 6-8 servings
Ingredients
12 whole-wheat lasagna noodles 2 tablespoons extra-virgin olive oil 3 cloves garlic, minced 2 cups chopped and drained frozen spinach 1/2 cup finely chopped sweet onion
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1/2 cup shredded Parmesan cheese 1-teaspoon fennel seed 1teaspoon nutmeg 1-teaspoon Italian seasonings 1/1/4 teaspoon crushed red pepper flakes 3 tablespoons fresh parsley 1/2-pound sweet Italian turkey sausage 1-teaspoon sea salt 1/4 teaspoon ground black pepper 1 25-ounce jarred marinara sauce 1/2 cup shredded part-skim mozzarella cheese 1/2-cup ricotta cheese 1 egg
Preparation Step 1-Pre-heat oven to 375 degrees F Step 2- Bring a large pot of water to a rolling boil. Cook lasagna noodles according to package directions.
Drain, rinse, return the noodles to the pot and cover with cold water until you are ready to use them.
Step 3- Heat the extra virgin oil in a large nonstick skillet over medium heat.
Step 4- Add minced garlic and cook until light brown, about 15-20 seconds; do not burn. http://tinyurl.com/n8d3s2d
Step 5- Add crushed red pepper and sweet Italian turkey sausage, remove the casing.
Step 6- Add dried Italian seasoning, fennel seeds, sea salt, and black pepper
Step 7 -Add minced sweet onion and jarred marinara sauce, and simmer over medium heat for 30 minutes.
Step 8- In a medium sized bowl, combine ricotta cheese with egg, frozen spinach, 1/2 teaspoon nutmeg, fresh parsley, and 1/4 cup parmesan cheese.
Set aside.
Step 9- Assemble the lasagna. Spread 1 cup of meat sauce into the bottom of a 9x13 inchbaking pan.
Place 6 noodles length-wise over meat sauce, Spread with half of the ricotta cheese mixture, and add more meat sauce. Top with 1/4 cups of shredded mozzarella cheese.
Repeat first step, and top with remaining mozzarella and Parmesan cheese.
Cover lasagna with foil. To prevent sticking, oil the foil with olive oil.
Step 10- Bake lasagna in the preheated oven for 25 minutes.
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Remove foil, and bake an additional 20 to 25 minutes or until cheese is melted and lightly golden brown.
Cool for 18 minutes before serving.
Tips Lasagna may be frozen after assembling or bake and freeze remaining portions individually.
Cut lasagna into small portions and wrap each serving in saran wrap, and place into a Ziploc freezer bag.
Freezing your meals into individual servings helps with portion control.
Vegetable Melody Soup Makes 6-10 servings
Ingredients
1 large onion, chopped 2 garlic cloves, chopped 2 tablespoons extra virgin olive oil 7 cups vegetable broth 2 carrots, sliced 2 small red potatoes, diced http://tinyurl.com/n8d3s2d
1 parsnip, peeled and sliced 1/2 cup uncooked brown rice 1 teaspoon dried thyme leaves 1/2-teaspoon sea salt 1 teaspoon ground black pepper 1-teaspoon cumin 1 16-ounce can of whole tomatoes with juice 1 16-ounce can black beans, drained and rinsed 1 16-ounce can white beans, drained and rinsed 2 cups frozen chopped spinach 2 cups zucchini, peeled and cut into 1-inch cubes
Preparation
Step 1- In a large stock pot, sautĂŠ the onion and garlic in the extra virgin olive oil over medium heat until the onion becomes translucent, about 4-5 minutes.
Step 2- Add the vegetable broth, carrots, potatoes, parsnip, brown rice, dried thyme, cumin, black pepper, and sea salt.
Step 3- When the soup begins to boil, reduce the heat, cover, and simmer for 25- 30 minutes.
Step 4- Add the tomatoes with juice, the black beans, white beans, frozen spinach, and zucchini; simmer for additional 25 minutes.
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Tip - Chill the soup completely, and freeze in small individual batches using Ziploc freezer bags.
Serving Suggestions
Serve with stone ground whole-wheat crackers, or whole wheat toasted bread for a nice comfort food that is wholesome and delicious.
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Delicious Crab Cakes Makes 4-6 servings
Ingredients 3/4 pound fresh or frozen, thawed crabmeat chopped 2 cups Japanese panko bread crumbs 1/4 cup fresh parsley, chopped 1-teaspoon fresh or dried dill weed 1 teaspoon dried basil 2 scallions, chopped 2 tablespoons lemon juice 1/2 teaspoon lemon zest 2 eggs 1/2 teaspoon ground black pepper 1/2-teaspoon sea salt 2 tablespoons extra virgin olive oil
Preparation Step 1- Combine all ingredients except the extra virgin olive oil. Step 2- Form into 10 crab cakes. Step 3- Cover crab cakes and refrigerate for 25 to 30 minutes or overnight. Step 4- Heat olive oil in a large skillet over medium-high heat. Step 5- Add crab cakes only a few at a time. Do not overcrowd the skillet. Cook until golden brown on both sides, about 2 to 3 minutes for each side. http://tinyurl.com/n8d3s2d
Tip Allow the crab cakes to chill completely, and wrap individually in waxed or parchment paper. Wrap each crab cake tightly in aluminum foil and freeze.
Serving Suggestions Serve these delicious crab cakes on a bed of fresh baby spinach, drizzle 2 tablespoons of your favorite low-fat dressing or vinaigrette.
Healthy Mexican Alternatives If you enjoy Mexican foods, like cheese enchiladas, you can replace a large portion of the high fat cheeses with reduced fat cheese, use corn tortillas instead of flour tortillas, replace the regular sour cream for light sour cream, and use reduced fat cream cheese; these small changes make a huge difference that pays off in the long-term.
Fried Chicken, Healthy-Style Fried chicken can be replaced with crispy, juicy oven-baked chicken dredged in panko bread crumbs seasoned to perfection using a spice blend of the following: paprika, garlic powder, onion powder, rosemary, lemon pepper.
Replace frying your French fries with potatoes coated in extra virgin olive oil, and seasoned with chili powder, cumin, and oregano.
Healthy Snack Options: Choose healthy snacks like carrots with 1 cup of hummus dip, 1 cup of cubed watermelon drizzled with 1 teaspoon of raw honey, 1 cup of strawberries with 1 cup of low-fat yogurt, 1 cup of tri-colored grapes, 1 medium sized banana with 1 cup of low-fat vanilla pudding, or a slice low-fat cheddar cheese rolled into a slice of smoked turkey. http://tinyurl.com/n8d3s2d
Make a grocery list based on the ingredients you will need to prepare your meals each week; this saves you time and money. Create your grocery list with main categories like protein, carbohydrates, fruits, and vegetables.
Also, consider adding some of the following foods into your healthy eating plan:
v
Carrots are loaded with beta carotene;
v Yogurt aids in proper digestion allowing your body to absorb nutrients and protects you from potentially harmful bacteria;
v
Oatmeal is abundant in soluble and insoluble fiber which is proven to remove cholesterol;
v Wild salmon is rich in heart healthy omega 3 fatty acids ; chicken is a versatile lean protein; lemons are known for their anti-bacterial, and healing properties;
v
Grapefruits promote weight-loss, and are loaded with vitamin C;
v
Avocados are delicious and helps to lower cholesterol;
v
Figs promote weight-loss; walnuts protect against heart disease;
v
Wild blueberries are bursting with powerful antioxidants; beets aid in weight-loss;
v
Artichokes aid in digestion;
Brown rice is full of fiber; olive oil protects the heart and promotes weight-loss.
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Wild salmon is rich in omega 3 fatty acids, high in protein, and low fat. Salmon is also abundant in selenium, B6, B12, niacin, magnesium, and phosphorus; vitamins and nutrients that are beneficial to a healthy lifestyle and weight-loss plan. Protein repairs body tissues, builds lean muscles, and can increase your metabolic rate; which is necessary for healthy weight-loss. Some great lean protein options for meat eaters are: skinless chicken breast, turkey, fish, and shrimp. For vegetarian and vegans protein choices are: lentils, chickpeas, black beans, lima beans, nuts, yogurt, and reduced fat milk or whole milk.
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Final Words Losing weight doesn't have to be difficult, and just by making small changes to your eating habits and lifestyle choices, you can begin to drop the body fat and tone up your body in no time.
I recommend taking a photo of yourself before starting your weight loss program.Make sure it's a full body shot and keep it in a private place. Then, weigh yourself and keep notes of your progress every step of the way.
There is nothing more motivating than seeing how far you've come, and by being able to look back at your "before" photo, you'll keep focused on your objective.
The most important thing you can do is commit to the process and see it through.
Make the decision to get the body you've always wanted. You are in full control of your body, and you decide whether to live overweight with little energy, or to give yourself the opportunity to experience what life is like when you are at your best.
No one can stop you but yourself.Give yourself the time you need to truly make a difference in how you look and feel. You deserve it!
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