Steps To A Healthy Weight Loss

There are many steps you can take to lose weight without diets, and teach yourself how to eat healthy for the rest of your life. Here are just a few tips to get you started to a healthier weight loss! 
Be mindful of portions sizes: There is need to watch your portions during meals. Whether your meal is composed of complex or refined carbohydrates; the quantity also matters. Take moderate amounts and choose a dinner plate not larger than 9 inches.
Don’t skip your meals: Skipping meals may seem the easiest way to lose weight or to cut calories. However, it usually makes it worse. You are most likely to be very hungry back later in the day, often leading to overeating. Skipping meals also slows down your metabolism rate, which makes weight loss unlikely to occur.
Keep a food log:A daily food diary can make you more aware of exactly what and how much you are eating, and uncover particular times that are challenging to you and help you establish on areas to improve on. Indicate everything no matter how small or insignificant it seems.
Take your breakfast:Always eat your breakfast. Skipping or eating too little for breakfast is usually a huge obstacle in weight loss.  Skipping breakfast sends a message to your body that you’re starving and as a protective mechanism, your metabolism slows down. Individuals, who skip breakfast, struggle more with weight problems and low energy levels later in the day, than do people who take time to have their breakfast. Eating breakfast boosts your energy levels for the rest of the day and prevents fatigue.

3 Ways To Boost Your Metabolism

Fit in fiber: High-fiber foods help keep your digestive tract healthy. One type of fiber, called soluble fiber may help lower blood glucose and cholesterol levels. Fiber may also help boost metabolism because the body tries to digest it, which burns calories in the process. High fiber foods include whole grain breads and cereals, fruits and vegetables, and beans.
Eat breakfast: Your body stays in sleep mode all night, so give it a jump-start in the morning with a great breakfast. Choose a bowl of high fiber cereal, some fruit and healthy protein food, such as egg, low fat cottage cheese or some peanut butter. People who eat breakfast are more likely to lose weight then people who don’t.
Include protein: Make sure each of you meals contains protein. It takes more energy for you body to digest protein than carbs. Protein helps maintain our muscle mass. Choose healthy proteins such as skinless chicken or turkey, lean beef, eggs, fish, lower fat cheese and tofu.

New Study Shows Skipping Breakfast Won’t Wreck Diet

Breakfast can serve several purposes for people trying to lose weight, ranging from a mental commitment to a calorie-controlled day, to preventing overeating during lunch.
Recent news shows research has found,  while eating breakfast is widely thought to be a key factor in both preventing obesity and weight loss, scientific evidence doesn’t support “eating by the clock,” according to a recent study from the University of Alabama at Birmingham. Researcher Dr. David Allison and colleagues compared the results of nearly 100 studies examining weight change and breakfast consumption. They found the scientific data lacking to definitively support a link between eating breakfast and weight loss, or skipping breakfast and weight gain. 
Eating breakfast is just one positive habit that can support, but not replace, an overall weight loss effort. It’s the total effort that counts most for weight loss, including daily modest calorie reductions, daily walking, adequate sleep, and stress management. The timing and calorie and nutrient content is also important, as well as an individual’s personal daily schedule. You don’t need to wake up extremely early, especially if you are not hungry. A simple breakfast can be as easy as a large glass of skim-milk sometime in the morning.  


Back To School Nutrition Tips

  • Breakfast is an important meal for growing children. Studies show that breakfast eaters tend to have higher school attendance, less tardiness and fewer hunger-induced stomachaches in the morning. Their overall test scores are higher, they concentrate better, solve problems more easily and have better muscle coordination.
  • If your child’s school provides meals, take time to review the menu with them and discuss how to build a healthful and nutritious meal they will enjoy. Make sure the choices include whole grains, vegetables, fruits and low-fat or fat-free dairy at every meal.
  • If you pack your children’s lunches, take your kids grocery shopping with you and allow them to pick out healthy foods that they enjoy. Your kids are much more likely to eat what you pack for them if they have picked it out themselves.
  • For children that are involved in an after-school activity, packing a healthy snack they can eat beforehand. Such as fruit or vegetable slices, 100 percent fruit juice and whole-grain crackers with low-fat cheese are healthy options that will give them the energy they need to make it to dinner.
  • Regular physical activity is very important to a child’s development. Not all children may like sports, but there are still plenty of ways they can get exercise on a daily basis at school and at home. Creating an activity that you and your child both enjoy is a great way to spend quality time with your child while being active.


Posted by: SSG


Breakfast Cookies – Healthy and High Protein

Want a quick morning boost or snack before a sporting event and tired of all the commercial cereal bars? 

Try these healthy breakfast cookies containing oatmeal, nuts, seeds, and dried fruit. These cookies are a good source of fiber and protein and I have found these cookies to be very filling.  They have a hint of sweetness with a great combination of flavors and textures.

Healthy-Hearty Breakfast Cookies
             Yield:  Approximately 20 cookies

  • 1/2 c. butter 
  • 1 egg 
  • 3 Tlb. unsweetened applesauce 
  • 1/4 c. greek yogurt 
  • 1/2 tsp. vanilla 
  • 2 Tlb. nut butter (I used almond butter) 
  • 1 tsp. baking soda 
  • 1 tsp. cinnamon 
  • 2 Tlb. cocoa powder 
  • 1/4 c. almond flour or wheat. flour 
  • 2 scoops protein powder-(I used whey vanilla protein) Chocolate might be good, if you are a big fan of chocolate. 
  • 1    3/4 c. quick oats 
  • 1/4c. sunflower seeds 
  • 1/4c. chopped pecans 
  • 1/4c. chopped walnuts 
  • 1/4c. chopped crasins 
  • 1/4c. chopped tropical dried fruit 
  • 1 Tlb. honey
  1. Preheat oven to 350 deg. Spray cookie sheet with non-stick spray. 
  2. Cream butter. 
  3. Add in the rest of the liquid ingredients (including yogurt and nut butter) and beat until well combined. 
  4. Add in dry ingredients ( except oats, dried fruit, nuts) and mix until combined. 
  5. Mix in oats, followed by any additional add-ins. 
  6. Spoon onto cookie sheet and bake 10-12 minutes until cookie starts to brown and is firm to touch

Serving Size: ~ 2 cookies

Calories: 266
Fat gm: 16
Carbohydrate  gm: 22
Protein gm: 8

This is a wonderful alternative to commercial cereal and protein bars.  I took these cookies for snacks at Sunday school and everyone really enjoyed them. Try two cookies with 8 oz. skim or 1% milk for a very healthy, quick and convenient breakfast. cb