2. Arrange onion slices and bell peppers on a foil lined grill rack . Grill onions for 12 minutes, turning after 6 minutes. Grill bell peppers 12 minutes, turning occasionally. Remove onions and bell peppers from grill, and let stand for 5 minutes. Slice onion rings in half. Thinly slice bell peppers; discard stems and seeds. Combine onion, bell peppers, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in a small bowl.
3. Sprinkle fish evenly with remaining 1/2 teaspoon salt and remaining 3/8 teaspoon black pepper. Heat a large nonstick skillet over medium-high heat. Add fish to lightly oiled pan, and cook for 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
4. Warm the tortillas. Divide fish, onion mixture, and jalapeño slices evenly among tortillas. Serve with lime wedges, if desired.
When you hear “superfoods” you probably think of foods that heal and improve your health … but did you know that some of them have the ability to do even MORE?
Nagging hunger pangs are one of the biggest reasons dieters fall off track.
When you’re hungry, it can be hard to make the right decision.
And, you probably know what happens when you get especially ravenous – it can be very difficult to think and you may even start to feel dizzy!
All you want to do at that point is to feed your appetite, which means, you’ll most likely reach for any food that’s nearby, and often not the healthiest choice.
This is where “superfoods” really flex their superpowers – there are several that can actually suppress your appetite!
You should always keep at least some of these superfoods in your arsenal of weapons to battle the bulge.
1. Nuts and seeds
Nuts not only contain healthy fats that help you maintain optimal cholesterol levels, they’re also a great source of appetite killing fiber, which digests slowly, meaning it stays in your stomach longer, helping you to feel fuller longer.
As they’re high in calories, limit what you consume to what will fit in the palm of your hand.
A handful of raw almonds is ideal, they’re a rich source of vitamin E, magnesium and antioxidants, in addition to increasing feelings of fullness to aid in weight management.
When you’re carving Jack o’ Lanterns this Halloween, be sure to save the pumpkin seeds too.
They’re a tasty treat when roasted, satisfying the urge to snack and helping to regulate blood sugar which also works to curb the appetite. Just a small handful in between meals is a great way to ease those hunger pangs.
2. Avocados
As avocados are packed with fiber and heart-healthy monounsaturated fat, they’re really good for helping to suppress the appetite and keeping your diet on track when eaten in moderation.
Add about one-quarter to one-third of an avocado to a smoothie, or to a healthy salad to keep you feeling fuller longer.
3. Wild-caught Salmon
Coldwater fish like salmon is high in omega-3 fatty acids which helps to increase the amount of a hormone known as leptin in your body.
Leptin is the hormone responsible for suppressing hunger!
Just be sure to choose wild-caught salmon so that you don’t get the contaminants found in farmed versions.
Studies have also found that farmed salmon comes with a hefty, unhealthy dose of other fats like omega- 6 that can harm your weight loss efforts and your health.
4. Eggs
Eggs can be used to make all sorts of meals, and they can help fight cravings for less healthy foods while also helping to maintain muscle mass.
One study found that those who ate an egg or two for breakfast, felt fuller over a 24-hour period than those who ate a bagel with the same amount of calories.
Egg eaters also ingested fewer calories over the course of a day than those who had a bagel in the morning.
Scramble some up with mushrooms, another superfood that serves as a fat fighter, and you’ve got the perfect quick and easy meal.
5. Apples
You know the saying, “an apple a day…”
Well, it not only keeps the doctor away, it can keep pounds at bay too!
Apples are a fabulous fall superfood, packed with soluble fiber and pectin, which helps you feel full. Varieties of all types are known to suppress hunger and they can also help regulate blood sugar and boost your energy level too.
As they require quite a bit of chewing time, it helps slow you down, giving the body more time to realize that you’re no longer hungry.
It can be so frustrating – your guy decides he wants to lose weight and he seems to shed those pounds with barely any effort.
You, on the other hand, just look at a bowl of ice cream and gain a dress size! Don't worry, step 3 will eliminate this phenomenon.
While it certainly doesn’t seem fair, there is a reason behind it.
You aren’t imagining things – men have some distinct physiological advantages.
Men have more muscle mass.
More muscle mass means they burn more calories, generally about 30% more than women. Even when they’re resting they typically burn more calories than us females!
Women tend to have more body fat and are also biologically more inclined to store it.
Plus, we have to deal with those monthly hormone peaks and valleys. Those highs and lows tend to not only leave us grumpy and bloated, but craving chocolate and other treats.
Don’t worry, not all is lost, because while there really isn’t a way to beat men at the weight loss game, you can join them!
1. Focus on building muscle
Stop worrying about becoming too bulky, weight training is essential for both men and women.
The reason he can build a whole lot more muscle is due to testosterone, which is the hormone necessary for increasing muscle mass. While your body does produce some, it’s only in small amounts.
Working out regularly by lifting weights or other forms of resistance training will help you to develop more toned, shapely muscles, and, it will help you burn more calories all day long.
Rather than spending hours on the treadmill or other forms of cardio, consider switching to HIIT – or high intensity interval training. You get a lot more bang for your buck because your workouts will be shorter and the rewards will be greater.
Plus, your metabolism will stay elevated for many hours after you are finished the exercise, which means you’ll even burn more fat while doing nothing at all!
2. Beat those cravings for sweets
While both men and women can have cravings, yours are more likely to do damage to your waistline.
Women tend to crave sweets like chocolate chip cookies or gummy bears, while he usually wants a big juicy steak.
Studies have found that women seek sweets as a way to ward off feelings of sadness or frustration, while men turn to meat. That’s why he has an advantage when it comes to weight loss.
Protein helps to fill him up and even prevent overeating later, far better than your pastry.
If a sweet tooth is your downfall, before giving in, try having a protein packed snack.
A tasty protein smoothie or plain Greek yogurt with fresh fruit and some sliced almonds are both likely to do the trick, helping you to outsmart those cravings.
3. Stop wallowing in guilt
How often do you see a guy wallowing in guilt when they’ve eaten something that wasn’t on their weight loss plan?
Probably never, right?
He enjoys the snack and moves on, getting right back on track.
Women, on the other hand, tend to tell themselves what a horrible person they are and spend days feeling incredibly guilty about it.
Stop trying to be perfect. We’re all human.
Rather than having an all or nothing mindset:
Aim to meet your goals 80% every day that you possibly can.
On particularly good days, it might be 120%
On more difficult days, like when you’re battling PMS, it might be 50%
Just be sure it averages out to 80% – and, say goodbye to the self-loathing.
4. Find an alternative for dealing with stress
Men rarely use food as therapy, but women often do.
Research has found that women are twice as likely to binge due to stress or depression.
What’s even worse is that because women are also more likely to feel guilty about it, it creates a vicious cycle of eating more food!
You can break that habit by:
Paying attention to whether or not you’re really hungry, or you’re using food as therapy for a bad mood.
Before grabbing that snack, stop for a moment and consider the kind of day you had, it could prevent you from taking that first bite.
Finding healthy ways of dealing with stress, anger or sadness. Go for a walk, or do some deep breathing exercises.
By the time you’re finished, you may not even want that treat.
5. Don’t ban your favorite foods
Women often deprive themselves of favorite yet “forbidden” foods, until they can’t take it any more – then, they end up gorging themselves to make up for it.
If you feel deprived, you’re less likely to stay the course, so having just a small portion one of the foods you love can keep you feeling satisfied and prevent overeating later.
Remember, weight loss is just as much about attitude as anything else, by adopting more of a male mind- set, as least when it comes to losing weight, you’ll be on the road to being leaner and fitter in no time.
How many times have you sat on the couch watching TV, mindlessly munching before suddenly realizing that the entire bag of chips or box of cookies is gone?
You realize it’s not helping your weight loss efforts any, so WHY does this keep happeningto you?
Fortunately, there are 4 things you can start doing to resist the urge to snack on unhealthy foods at night so that you can get your weight where you want it to be.
1. Eat a nutritious breakfast
You’ve probably heard it from me, and many others before, but eating a nutritious breakfast is so important, it can’t be said enough. Those who don’t are much more likely to be overweight.
When you skip breakfast, you’re more likely to consume fewer healthy foods like fruits and veggies, and more likely to choose unhealthy options such as sweets and soft drinks.
Be sure your morning meal is made up of healthy fats, protein and fiber. That way, you'll feel fuller longer, and have more energy to get through the day. You’ll also be less likely to have the urge to mindlessly snack in the evening.
Here's a quick formula for putting together a great breakfast:
If you’re short on time, whip up a protein smoothie.
Just add a cup of water, a banana or a half-cup of berries, one tablespoon of almond butter, two scoops of protein powder, a handful of spinach and a half- cup of ice into your blender, and voila! Instant breakfast.
Another good option is scrambling up two free range eggs with organic baby spinach in a tablespoon of coconut oil. Add a side of fresh fruit and you'll be set – and, it only takes minutes to throw together!
2. Exercise instead
If munching on snacks while watching TV has become part of your regular routine, consider changing things up by exercising instead. You might practice a few yoga poses, do some planks or push-ups.
Just keep yourself moving to prevent the urge to indulge in something your body really doesn’t need.
3. Eat lighter later in the day
Try to eat your heavier meals at breakfast and lunch, and go lighter for dinner. That not only ensures that you’ll want a good breakfast the next morning, but you’ll sleep better too.
Skipping late night snacks means that there will be less carbs in your bloodstream, allowing for the production of sleep-inducing hormones.
While snacking on unhealthy foods should be avoided, consuming a healthy protein snack in the evening can prevent hunger pangs just before bed that can cause you to reach for something you probably shouldn’t.
Adding fresh fruit to plain Greek yogurt or enjoying a tasty protein shake are great ways to indulge your sweet tooth after dinner without derailing your diet.
This may seem like a no brainer, but if you’re sound asleep, you’re not going to be munching away, right?!
Going to bed earlier will help you to get a better night’s sleep too – and, numerous studies have linked a lack of sleep with weight gain.
As I’ve mentioned before, sleep affects the production of leptin, a hormone that tells the brain it's time to stop eating, and ghrelin, which triggers those hunger pangs.
If you aren’t getting your ZZZs, the body produces more ghrelin and less leptin – not a good thing when you’re trying to lose weight!
There is no reason you should have to eat ‘boring' salad.
This recipe is the perfect example of how you can keep salads interesting so you can stay excited about healthy eating.
I love the crunchy texture and great Fall flavor this easy salad has to offer. It's truly a fun, festive, fall dish! If you're hosting guests, they'll think you slaved away making this but it's a snap to put together.
If you're making this for later just wait to add the apple, feta, and dressing until you are ready to serve.
CRUNCHY APPLE, CRANBERRY & WALNUT SALAD
Serves 4-6
Ingredients
6 cups dark greens (I like a combination of Arugula and Baby Spinach or any spring green mix)
1 red organic apple
1 green organic apple
1 cup raw walnuts, roughly chopped
1/3 cup crumbled feta cheese
1/3 cup dried cranberries (no sugar added)
FOR DRESSING:
1 cup fresh or cold-pressed organic apple juice
4 tablespoons apple cider vinegar
2 tablespoons raw honey
Sea salt and black pepper, to taste
1/4 cup extra virgin olive oil
Directions
1. Core and chop apples(thin slices or 1-inch chunks).
2. Gently mix greens, apples, walnuts, feta, and cranberries together in a large bowl.
3. Store in refrigerator until ready to serve.
4. Whisk together all dressing ingredients. Pour over salad, toss, and serve immediately. Enjoy!
This is simply the BIGGEST thing you can do to help guarantee you will stick to a healthy eating plan. It's simple…make your house a ‘safe zone.'
I'm not suggesting you'll never eat a candy apple at the Fair here but you want to make sure that only the healthiest options are at your fingertips.
While it may not be “spring cleaning” season, any time is a good time to go through your kitchen and eliminate those tempting items that can derail even the best of intentions.
And now is as good a time as any, right?!
1. Sugar-free foods
All of those processed items that you thought were okay because they contain no sugar but still allow you to indulge your sweet tooth, are likely filled with all sorts of chemicals, and artificial sweeteners like aspartame.
While those products are marketed to make you think they’re great for your weight loss efforts, like diet soda, for example, they’re actually anything but.
These food and beverages, while low in calories, actually cause you to eat more, resulting in the opposite of the desired effect.
That’s because artificial sweeteners can actually trick your body into believing that more calories are on the way. When the calories don’t come, the metabolism slows, which throws off the body’s ability to regulate appetite.
Not only that, but artificial sweeteners have been linked to all sorts of health problems.
Aspartame has been associated with a long list of side effects, just some of which include migraines and headaches, seizures, vomiting, kidney function decline and cancer – that’s in addition to the increased hunger and increased body weight I’ve already mentioned – more than enough reason to throw all of those sugar-free items out without hesitation!
2. Sugar-laden foods
Not only should sugar-free foods be thrown out, but those that are packed with sugar will need to go as well.
That means anything that contains sugar as a main ingredient – at the beginning of the ingredient list or in a number of different forms. Sugar is a major cause of inflammation, believed to be the root for a wide range of disease and illness, like diabetes, arthritis, heart disease and high blood pressure as well as obesity.
Remember, sugar isn’t always listed as “sugar,” – it has more than 50 different names, which means it’s easy to get confused because the food industry often lists each of those ingredients separately.
Of the 600,000 or so foods that are produced and consumed in the U.S., over 80% contain added sugar!
When reviewing labels, look for ingredients like high fructose corn syrup and anything ending in “ose,” such as glucose and lactose, as the suffix is used to form the names of sugars. Others include things like barley malt, fruit juice concentrate, malt syrup and maltodextrin.
3. Processed meats
Processed meats like hot dogs, deli meat, bologna and bacon not only increase your risk of heart disease, but one study found that consuming them lead to nearly a one-pound weight gain.
Another discovered that one-third of the world’s population maybe at a higher risk of colorectal cancer by eating processed meat products.
4. Breakfast cereal
As many breakfast cereals are loaded with sugar, you might be throwing them out with all of your other sugar-packed foods, but even those less sugary types aren’t usually the best choice for your morning meal as they don’t have enough good calories to fuel you up for the long haul.
They also tend to be some of the most processed foods on the store shelf – regardless of those enticing so-called healthy claims on the box.
5. Flavored yogurts
Many people avoid plain yogurt like the plague, preferring the sweet taste of flavored yogurts, but not only do you instantly get double the amount of sugar, many are highly processed and filled with all sorts of unhealthy ingredients.
You might be surprised to find that adding some chopped, fresh fruit to plain yogurt adds plenty of sweetness without the unwanted side effects! If you still find it too bland, try adding just a dab of raw, organic honey.
6. Frozen entrees
Believe me when I say, I know how busy you are – and, that it can be extremely tempting to rely on those frozen entrees when you’re in a time crunch. But not only do they usually lack all of the important vitamins and minerals you need for good health, they’re generally highly processed and may even contain harmful trans fats as well as abnormally high levels of sodium.
While they may be convenient, if you’re an enthusiast of frozen meals, it’s really time to put your health before convenience.
Once believed to be a dieter’s best friend, those prepackaged bags of unpopped kernels are now recognized as one of the worst things for your health, and your waistline.
Whether they’re just lightly buttered, or drowning in butter, toss those packages out – if you’re going to munch on popcorn, pop it the old-fashioned way with an air popper.
Now that you’ve thrown out all the junk, if your pantry is looking rather bare, stock it up with items like:
extra virgin olive oil
organic unrefined coconut oil
dried herbs and spices
almond flour
raw nuts and seeds
quinoa and farro
herbals teas and lentils.
Once you’ve turned your home into a “safe zone” you’ll be well on your way to a healthier, slimmer you!
There's nothing quite like fresh salsa when it comes to dazzling the senses!
The smell alone will make your mouth water, and maybe your eyes too, so remember to run the onion under some cold water before chopping.
You can use a food processor on everything except for the avocado if you like but I prefer the chunky consistency I get from hand chopping.
This easy recipe is a hit as a dip or as a topping on Mexican dishes. You'll want to serve it immediately or if you plan to make it ahead just wait to add the avocados until right before serving.
It is critical when this happens to just stop and breathe and take the time to get into a positive head space.
This is imperative because starting your morning out right on a regular basis may be one of the most important factors in achieving your weight loss goals.
That’s because being energized, alert and focused not only makes it easier to continue or establish good habits that can help you stay on track, but when you start your day out right, you’re less likely to give up later on.
Make these 6 habits part of your morning routine
These 6 small changes in your A.M. are well worth the rewards of those pounds peeling off with a lot less effort!
1. Give yourself a little extra snooze time
Don’t wake up so late that you’re frazzled and in a rush to get out the door, but try to get to bed a half- hour earlier, or sleep in an extra half-hour to ensure that you’re well rested.
If you don’t get enough quality sleep, you’re more likely to eat more throughout the day.
A persistent lack of sleep wreaks havoc on certain hormones that negatively influence metabolism and increase the appetite.
Whenever possible, start your day soaking up a little sunshine.
When you wake up, open your curtains or blinds to let the light in, which helps to brighten your mood as well as providing an energizing effect.
It can even help you drop those pounds faster as some studies have shown that those who get more exposure to sunlight tend to have a lower BMI.
Why? It’s because those morning rays help to synch your body clock, revving up your metabolism as well as aiding your sleep schedule.
3. An early workout
While exercise just about any time of the day is good, working out in the morning may be even better. It boosts your metabolism, helps you to feel more energized, reduces cravings for junk foods and simply makes you feel happier.
If the idea of a tough morning workout is just too much to stomach, keep in mind that it doesn’t have to be intense. Even going for a 20 minute walk, or stretching, can help.
4. Eat the right type of breakfast
You already know eating a morning meal is a must for weight loss, but what you eat for breakfast is important too.
Ideally, it should include some healthy carbs, from nutrient-packed fruits and veggies, as well as lean protein and healthy fats from foods like plain full-fat yogurt, coconut oil and/or nuts and seeds.
And, it’s quicker and easier to put something together than you might think!
A protein smoothie is ideal – just toss a cup of water, a banana or a half-cup of berries, one tablespoon of almond butter, two scoops ofprotein powder, a handful of spinach and a half-cup of ice into your blender. Now, hit that blend button and you have the perfect breakfast to go!
5. Water is your new BFF
Okay, so it doesn’t have to replace your BFF, but water should definitely be one of your best friends. It keeps you hydrated and helps to flush out toxins.
Drink a tall glass with a squeeze of lemon shortly after waking to ensure a smooth running digestive system and to help your body get ready for the day ahead.
6. Prepare snacks for later
If you work in an office, or anywhere outside of the home, you know how tempting it is to hit that vending machine in the afternoon when hunger often strikes.
You can help yourself resist that temptation by preparing your own snacks before going to work.
The more options you have, the more likely it is for you to stay on track. Things like apple slices with peanut butter, bananas, raw almonds and veggie sticks are all easy to take on the go.
Yours in Health,
Danette
P.S. Please share this with your friends and I always love reading your comments.
