Smart for Life® is America's #1 Healthy Weight Loss Program and Cookie Diet. Most overweight people are hungry because of Insulin and Leptin resistance as well as a.![]() Find healthy, delicious phyllo dough recipes. Healthier recipes, from the food and nutrition experts at EatingWell. Our list of healthy quinoa dishes ensures you will never get bored enjoying this tasty grain. We love that quinoa is naturally low in fat and calories, and a complete. If you have a little extra time in the morning, try one of these healthy hot breakfast recipes to start your day off right. Our healthy recipes for pancakes, waffles. Healthy Breakfast Ideas and Recipes. What's the secret to a better breakfast? Slow Cooker Recipes for Weight Loss. By Cassandra Talmadge. Lose Weight: Eat Breakfast. Studies show making breakfast a daily habit can help you lose weight - and keep it off. It's time to make your freezer your new BFF! Here's how to prepare a healthy dinner—fast!—thanks to these freezer-friendly meals. Nutrition: 389 calories, 7.2 g. Healthy Meal Plan For Weight Loss This 5-day sample meal plan for weight loss is all about eating more, not less. Breakfast is often a sweet meal, with oatmeal, cereal, fruit smoothies, and Greek yogurt parfaits dominating our mornings. But the first meal of the day is also a. Get the latest articles on healthy recipes from Blackdoctor.org All hail the slow cooker! With so many advantages and so few disadvantages, this fuss- free method of cooking puts all others to shame. On the quest to create wholesome, flavorful meals, there’s often one serious hurdle: time. But whether you want a meal you can leave alone to slowly cook during the day or while you run errands, crock pot’s got you covered. Plus, it saves energy and lowers the risk of burning food.. From soups and meat dishes to oatmeal and cider, these healthy slow cooker recipes will get your meals on the table and a smaller waistline in the meantime. Looking for even more easy ways to shrink your belly? Check out these 5. Ways to Lose 1. 0 Pounds—Fast! Serves: 6. Nutrition per 1. Although fall may be behind us, that doesn’t mean our pumpkin obsession is. High in fiber, low in calories and full of vitamin A(this recipe provide over a day’s worth)—pumpkins deserve their praise. And combining them with chili just makes this winter staple that much more enticing. Still pumpkin crazed? Check out these 2. Healthy Pumpkin Recipes for Weight Loss. Get the recipe from. Begin Within Nutrition. Serves: 6. Nutrition per 1. Low cal, low carb, and high protein—this bowl is one serious weapon for weight loss. It contains detoxing celery, Vitamin A boasting carrots, and endurance- boosting onion. Plus, unlike most soups, it’s salt count isn’t through the roof. This especially important when you’re trying to shed a few because sodium causes water retention. Want more soup slimming tips? Check out these 7 Quick Ways to Make Any Soup a Fat- Burner. Get the recipe from. Savory Simple. Serves: 6. Nutrition per 1. 5 cup serving: 2. It’s hard to believe that just five ingredients, an easy recipe, and a crock pot can create such soup perfection. Brimming with flavor and nutrients, this pot’s staples, sweet potatoes, and black beans, are two of the best foods for flat abs. And with less than a gram of fat per serving and 1. Get the recipe from. Minimalist Baker. Serves: 6. Nutrition per 1. Nothing says winter like a hearty bowl of beef stew with wholesome root vegetables. One bowl dishes up two days worth of vitamin A, 6 grams of satiating fiber and 1. For more filling soups that won’t ruin your six- pack, check out these 2. Best High- Protein Soups For Abs. Get the recipe from. Real Food By Dad. Serves: 8. Nutrition per 1. This skinny take on traditional creamy soups cuts calories, sodium and fat without compromising flavor. You don’t have to nix all the things you love to lose belly fat. Just make sure to opt for a low- sodium chicken broth and reduced fat or greek yogurt cream cheese. Get the recipe from. The Girl Who Ate Everything. Serves: 6. Nutrition per 1. While this concept may be a new one, we love this spoonable version of chicken parm. It’s low in calories, carbs, and sugar, but packs in nearly 2. But when it comes to noodle choice, go for the brown stuff. According to registered dietitian Isabel Smith, “it’s better to choose whole- grain or less refined more often, because it contains more fiber, vitamins, minerals and protein as the husk of the grain is left on, making it . It’s high fiber, high protein content help to keep you fuller longer without much caloric cost and no saturated fat. Without a doubt, this tiny bean contributes to this recipes’ 1. And did we mention they’re one of the 2. Best- Ever Proteins for Weight Loss? Get the recipe from. Oh My Veggies. Serves: 6. Nutrition per serving: 2. Despite being a tad bit dessert- y, this wholesome bowl is just a little over 2. Plus, it contains fat from the magical coconut, which is metabolized differently than other fats, thanks their rich lauric acid content. This potent weight loss food quells hunger, provides the body with quick energy and helps reduce abdominal fat. In fact, in a study in the journal Pharmacology found that those who consumed 2 tablespoons of coconut oil a day shrank their waists by an average of 1. Get the recipe from. How Sweet Eats. Serves: 4. Nutrition per 1. 6 cup serving: 3. Rich dark chocolate and tart cherries create a flavorful recipe that is both sour and sweet, and brimming with nutrients. Cherries are rich in vitamin A, which is essential to proper immune system function, tissue growth and repair and bone strength. And not only does dark chocolate deliver a serious dose of antioxidants, but it can actually help you lose weight! Check out these 5 Ways Chocolate Can Help You Lose Weight. Get the recipe from. Running to the Kitchen. Serves: 8. Nutrition per . With six simple ingredients, this Maple Cinnamon Oatmeal blows packaged varieties out of the water. It just under a cup serving contains 1. Bonus: Cinnamon is one of the 5 Healthiest Spices On The Planet, can boost your metabolism and help moderate blood sugar. Get the recipe from. Fit Foodie Finds. Serves: 8. Nutrition per 1 cup serving: 2. NF plain greek yogurt in place of sour cream)No peeling, chopping or boiling involved here. Simply combine ingredients, let them boil for anywhere from 3- 8 hours (depending on preference), mash and serve. And with boasting amounts of potassium and glycogen restoring starch, this a perfect dish to accompany any lean protein for a post- workout dinner. Get the recipe from. Oh My Veggies. Serves: 6. Nutrition per pepper: 4. Who doesn’t like a good stuffed pepper recipe- -especially when it involves quinoa and a crock pot? Quinoa is the only grain that contains all nine essential amino acids, making it a complete protein. Plus it’s got a healthy amount of hunger- squashing fiber. Naturally, these peppers are overflowing with protein and fiber. Added bonus: it knocks out over two day’s worth of daily vitamin C demands (2. Want more waist shrinking quinoa recipes? Check out these 7 Fat- Burning Ways to Cook with Quinoa. Get the recipe from. Pinch of Yum. Serves: 8. Nutrition per . Sub it in traditional rice dishes like this Barley and Chickpea Risotto for a serious nutritional punch. Get the recipe from. Foxes Love Lemons. Serves: 6. Nutrition per serving: 2. The best part? They’re incredibly versatile. For more fat- burning sweet potato dishes, check out these Sweet Potato Recipes For Weight Loss. Get the recipe from. Creme de la Crumb. Serves: 1. 2 sliders, about 6 servings. Nutrition per slider: 3. Typically a dieter’s foe, these Pulled Pork Sliders are just 3. But while they may be mini and less calorically dense alone, they’re not so innocent after two or three. For an added nutrition boost, ditch the white slider buns and sub in whole wheat. For more diet friendly patties, check out these Best Burgers for Weight Loss. Get the recipe from. What’s Gaby Cooking. Serves: 9. Nutrition per . As if fajitas weren’t quick and simple enough, this slow cooker version just made things even easier. Low in calories and high in protein, this Mexican dish will sizzle more than just your taste buds. Looking for a low- carb option? Ditch the tortilla and pair this dish with a side of veggies instead. Check out these 6 Best Veggies for Weight Loss. Get the recipe from. Cooking Classy. Serves: 4. Nutrition per 1 cup serving: 2. This recipe combines balsamic vinegar, extra virgin olive oil, brown sugar, rosemary and pomegranate seeds to create a bittersweet, sex- enhancing dish. In fact, a recent study published in the International Journal of Impotence Research found that pomegranates increase virility and improve erectile dysfunction. This is likely due to their rich antioxidant content, which supports blood flow. For more foods that increase sexual desire, check out Foods to Supercharge Your Sex Drive. Get the recipe from. Foodie Crush. Serves: 1. Nutrition per . 7 cup serving: 4. Inspired by football season and the opportunity to show her husband up, this blogger created a barbecue rib recipe that is “manly, messy, and down and dirty.” However, she also created a dish that fights skin cancer. In fact, a study from the Dermatology University of Sydney, in Australia, found that people who take vitamin B3 supplements cut their risk of skin cancer recurrence by 2. A 6- ounce half- rack serving of ribs provides about 1. B3, or half your daily value for the vitamin (and even more if you choose a leaner cut). To create more cancer- fighting meals, check out these 7 Foods that Fight Cancer. Get the recipe from. The Girl Who Ate Everything. Serves: 8. Nutrition per . Skip the Chinese takeout and make this recipe instead. The first notable difference, aside from the simple ingredient list, is the sodium count. An order of Sweet and Sour Chicken from PF Chang’s contains double the salt. But the savings don’t stop there- -this dish also has 3. Curious how bad your other takeout go- to's are? Check out Chinese Restaurant Entrees They Won’t Eat in China. Get the recipe from. Simple Green Moms. Serves: 6. Nutrition per . Sriracha)With chicken, tamari, honey, sriracha and garlic you can create a high protein, low calorie fat- burning meal. Sriracha fires up more than your tongue. Capsaicin, the compound that gives the sauce its signature kick, has been proven to boost metabolic rate, reduce belly fat and suppress appetite. Get the recipe from. Fit Foodie Finds. Serves: 6. Nutrition per 1 cup serving: 3. While you may still be in a turkey coma, don’t completely write off this one. It’s got almost 4. Plus, it’ll hit the spot when the thought of chicken seems like a bore. To cut the fat content, opt for white meat over dark. Get the recipe from. Cheleas’s Messy Apron. Serves: 1. 0Nutrition per . Forgot to book your tickets to someplace tropical? Not to worry, these Spicy Hawaiian Carnitas Tacos will transport your taste buds to paradise. And with metabolism- boosting and fat- blasting cayenne, cancer- fighting pork and energy- boosting pineapple, you’ll be doing right by your body too. Sayonara, love handles. Get the recipe from. Real Food By Dad. Serves: 4. Nutrition per 1. Vegetarian Weight Loss: A Guide to Healthy Weight Loss. A Guide to Healthy Weight Loss: Three weeks on a low- fat vegan diet gets you on the road to your healthy weight goal. Of the many ways to lose weight, one stands out as by far the most healthful. When you build your meals from a generous array of vegetables, fruits, whole grains, and beans—that is, healthy vegetarian choices—weight loss is remarkably easy. And along with it come major improvements in cholesterol, blood pressure, blood sugar, and many other aspects of health. The message is simple: Cut out the foods that are high in fat and devoid of fiber, and increase the foods that are low in fat and full of fiber. This low- fat, vegan diet approach is safe and easy—once you get the hang of it. Getting started can seem a bit daunting. It is often hard to imagine doing anything—be it a diet, new exercise regimen, or any other new, healthy habit—forever. Try this: Follow the diet approach outlined here for just three weeks. That will give you enough time to adjust to new flavors and will also allow you to start significant weight loss and see other positive health changes. Participants in the Physicians Committee’s weight loss study who switched to a vegan diet reported improvements in digestion and regularity and many also said they just felt better overall. The best way to do this approach is to follow the diet completely for three weeks. This means no sneaking ranch dressing onto your salad, adding egg whites to muffin batter, or having a bit of chicken with dinner. Only by doing the diet all the way will you be able to reap all the benefits and avoid lapses that can lead to weight gain. So let’s get started! Choose the day when you would like to start the diet. Weigh yourself before you start and keep track of your weight during the three weeks. Also, keep a record of what you are eating. Keeping a food record and a journal of how you feel while you’re on the diet will help you monitor your progress. Below is a comprehensive guide to get you started, along with a three- week menu plan. Good luck! Low- Fat Weight Loss Vegan Diet. Overall Principles: Choose foods from plant sources. Avoid all animal products and saturated fat, and keep vegetable oils to a bare minimum. Focus on the“New Four Food Groups”The New Four Food Groups—grains, legumes, vegetables, and fruit—can provide you with all the nutrients you need. To meet your nutrient needs, select 8 servings of grains, 3 servings of legumes, at least 4 servings of vegetables, and 3 servings of fruit daily. Its important to vary the foods you choose within the food groups, because not only is “variety the spice of life” it helps you to cover all your nutritional bases. The food guide chart below will provide you with about 1. At the end of this guide, you will find ways to adjust this level of calories to meet your own energy requirements. Food Group. Serving Recommendations. Grains(A serving equals about 8. You should get 8 servings a day. A serving is . Most bagels are actually four servings. Eight servings may sound like a lot, but 1 cup of oatmeal for breakfast, a sandwich with two slices of bread for lunch, and a bowl of pasta made with 1. A serving is a half- cup of cooked beans, . This means . As long as the vegetable isn’t topped with a fatty dressing or sauce, you can eat as many servings as you want from this group. At least 1 of your vegetable servings should be calcium- rich, dark leafy greens, such as broccoli, kale, or collards. Check the servings off each day: Fruit(A serving equals 8. Limit fruit juices and eat whole pieces of fruit instead. Aim for 3 servings of fruit each day. A serving is . Aim for low- calorie, high- nutrition fruits like strawberries, kiwis, mangoes, blueberries, peaches, plums, oranges, grapefruit, and raspberries. Check the servings off each day: Sweets(optional)One sweet serving has no more than 1 gram of fat and equals 1. You should have no more than 1 sweets serving per day. Your sweets should be fat free. Try fruit if you are craving sweets. Other low- fat ideas include a bowl of sweetened whole grain cereal with low- fat soymilk, a soymilk/fruit smoothie, or saut. Is this too much food for you? Cut out the sweets first, then subtract a grain serving or two. However, you shouldn’t cut your calories too low. Most people should never go below 1. Information on Condiments and Beverages. For salad dressings and condiments, use the non- fat varieties, such as fat- free Italian dressing for salads and mustard for sandwiches. Coffee and tea are fine, but make sure to use non- fat, non- dairy creamers and sweeteners. Alcoholic beverages can be used occasionally. Avoid creamy beverages such as White Russians and Bailey’s Irish Cream. Sugar may be used occasionally. Nuts, seeds, avocadoes, olives, peanut butter, chocolate (non- dairy), and full- fat soy products such as tofu, tempeh, and soy cheese, come from plant foods, but are too high in fat to be conducive to weight loss. These foods may be used in modest amounts on rare occasions. Foods to Avoid. Meats, poultry, fish, eggs (both whites and yolks), and all dairy products (regular and non- fat), including milk, yogurt, cheese, ice cream, cream, sour cream, and butter. Added oils, such as margarine, salad dressings, mayonnaise, and cooking oils. Fried foods, such as potato chips, French fries, onion rings, tempura, and donuts. A Word About . The recommended amount of protein in the diet is 1. Most vegetables, legumes, and grains contain this amount or more. Excellent protein sources include beans or lentils (especially in combination with rice or other grains) and meat analogues, such as veggie burgers. Calcium: Plant- based sources of calcium are widely available. Good sources of calcium include broccoli, kale, collards, mustard greens, beans, figs, fortified orange juice, fortified cereal, and fortified, non- fat soy- or rice milks. Vitamin B1. 2: Vitamin B1. To ensure an adequate intake on this diet, you should take a common multivitamin or a B1. Below is a listing of meal ideas for breakfast, lunch, dinner, desserts, and snacks. Weight Loss Meal Suggestions. Breakfast. Often breakfast can be similar to the one you are accustomed to with a few simple modifications. Hot cereals: oatmeal, cream of wheat, creamy rice cereal, grits, or Irish oatmeal with cinnamon, raisins and/or applesauce (no milk)High- fiber cold cereals: wheat or oat bran cereals with non- fat soy or rice milk and berries, peaches, or bananas. Melons, such as cantaloupe and honeydew, or any other fruit. Whole grain toast topped with cinnamon or jam (no butter or margarine)Bagels (no cream cheese) topped with apple butter or hummus. Oven- roasted “home fries” plain or smothered with roasted mushrooms, peppers, and onions. If you like extra protein: Fat- free meat substitutes, such as Gimme Lean. T fat- free “sausage”English baked beans or chickpeas. Breakfastburrito filled with fat- free refried beans, lettuce, and tomato (no egg or cheese)Tofu scrambler or marinated tempeh in small amounts. Lunch. Whether you dine in or out at lunchtime, there are lots of healthy and delicious options to choose from. Here are some ideas to get you started. Salads. Garden salad with lemon juice, fat- free dressing, or soy or teriyaki sauce. Legume- based salads: three- bean, chickpea, lentil, or black bean and corn salads. Grain- based salads: noodle, couscous, bulgur, or rice salads. Soups. Vegetable- based soups: potato- leek, carrot- ginger, mixed vegetable, or mushroom- barley. Legume- based soups: black bean, vegetarian chili, spinach lentil, minestrone, or split pea. Instant or prepared soups (as long as they are low- fat and free of animal products). Sandwiches/Wraps. CLT: cucumber, lettuce, and tomato sandwich with Dijon mustard. Hummus sandwich tucked into whole wheat pita with grated carrots, sprouts, and cucumbers. Sandwich made with fat- free meat alternatives such as barbeque seitan or veggie pepperoni slices with your favorite sandwich veggies. Black bean dip, peppers, tomatoes, and lettuce wrapped in a whole- wheat tortilla. Italian eggplant sub: baked eggplant slices, pizza sauce, and mushrooms on a multi- grain sub roll. Black bean and sweet potato burrito with corn and tomatoes. Other Ideas and Add- Ons. Last night’s leftovers. Fresh fruit, applesauce, or fruit cup packed in juice. Cut- up vegetables. Rice cakes, fat- free crackers, baked tortilla chips. Dinner. Emphasize vegetables and grains in all your meals. The evening meal is a good place to try new items. You might start with a bean, rice or other grain, or potato dish and add a couple of vegetables. Starches: Grains: Use generous amounts of grains. Avoid sweet breads that contain oil, eggs, or milk. Vegetables: Try any vegetables you like. Greens (broccoli, spinach, kale, Swiss chard) topped with lemon. Carrots. Corn (note: corn is technically a grain, but works as a vegetable)Legumes: Pinto beans, vegetarian refried beans, baked beans, black beans, garbanzos, kidney beans. Main Dishes: Pasta marinara: Choose commercial brands that are free of cheese and are low in fat. Beans and rice: Try black beans with salsa, vegetarian baked beans, or fat- free refried beans. Soft tacos: Prepare this dish with whole- wheat flour tortilla, beans, lettuce, tomato, and salsa. Chili: Vegetarian boxed versions are fine. Veggie lasagna: Made with low- fat tofu to replace the ricotta, layered with grilled veggies. Rice pilaf, Spanish rice, or packaged rice dinners: Try packaged rice dishes and omit butter. Steamed rice and stir- fried vegetables: This meal can be seasoned with soy sauce. Be sure to use a non- stick pan. Fat- free vegetarian burgers: Make your own lentil burgers or try soy- based commercial brands. Fajitas: Lightly saut. This is easier than teasing yourself with small amounts of the foods you are trying to leave behind. Focus on the short term. Three weeks is a short time. Frozen vegetables are fine. Canned beans and vegetables are okay for convenience.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
October 2017
Categories |