10 Weight Loss Tips

ImageHere are some great weight loss tips that I came across that could really help you to stay on track or begin a weight loss journey.  Don’t just read these though.  Plan to act!

THE TIPS

#1 Go For A Walk: This doesn’t even have to be a planned form of exercise.  You can add walking to your everyday life by taking the stairs, parking further from a store or work, using a push mower rather than a riding mower, walk to a colleges desk or to the neighbors instead of using the phone or email.

#2 Stop Eating Out As Much: Eating out is convenient and for most can be a great time saver.  The problem with eating out is that you never fully know what all is in what you are eating.  In addition, usually the best deal is the most unhealthy.

#3 Eat Breakfast: By skipping breakfast your opening up your mind and body to over eating and snacking later on in the day.  Pressed for time? Consider a nutrient packed meal replacement such as Shakeology.

#4 Eat Smaller Portions: Americans have portion size completely distorted. For instance a portion of meat is about the size of your fist not a 16 oz steak.  If you do eat out, grab a to go box right away and put half away.

#5 Do Yoga: Yoga is an all around great idea for weight loss. It will decrease your stress level which can lead to over eating when high as well as increase your metabolism.

#6 Spend More Time Outdoors: Indoors always has non-moving activities such as tv, video games, and computers.  Get outside and get moving. Choose a day that you always go out doors rain or shine! Maybe Sundays!

#7 Build Muscle: It is recommended that you do strength training at least 3 days per week.  As you build muscle mass, you will increase your metabolism.  Building muscle is convenient in that it doesn’t require machines.  Great exercises like push ups, squats, and burpees don’t require any equipment.

#8 Weigh Yourself Daily: Obsessing over weight is not healthy. Being conscious of your weight and progress is however.  Don’t just focus on the number but be aware.

#9 Stop Drinking Soda: Soda is loaded with many different unhealthy qualities. By simply taking soda out of your diet you will see results.

#10 Eat Fruit: Fruit has little fat and lots of water! A great combination.  It also doesn’t hurt that it tastes great!

 

As I said earlier, don’t just read these tips.  Maybe print them and start to seriously insert them in your life.  NO EXCUSES.  EARN YOUR BODY.

Fatigue Fighting Foods with Recipes

I have taken some awesome foods from a fellow blogger, skinnymom, to share with you and help you curb any sluggish feelings you may have.  This blogger used these fatigue fighting foods to help kick her coffee addiction.  Who doesn’t feel the need for caffeine? What I’ve decided to do is take her blog one step further.  I’m going to share with you here fatigue fighting foods and give you a way to incorporate them into your diet!

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THE FOODS

1. Spinach: high in iron

2. Beans: high in fiber

3. Eggs: high in protein (yolk-vitamin D+B)

4. Almonds: high in Omega 3, Omega 6, and riboflavin

5. Edamame: high in vitamin B, protein, carbs, and fiber

6. Oats: high in carbs and vitamin D

7. Bananas: high in potassium

Now you are probably thinking

I feel that if someone gave me a list of foods that would give me energy it would do me as much good as the paper it’s written on.  It’s when someone shows me actual uses that I may actually insert the behavior into my life.  So in honor of no excuses, I am going to do the hard part for you.  Here are some ways to utilize these energy packed foods!

THE RECIPES

Overnight Oats: This is the ultimate lazy-person breakfast. The night before, combine ½ cup milk, 1/3 cup rolled oats, ½ a banana (mashed), ¼ cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container. By morning, you’ll have delicious cold overnight oats! These can also be heated in the microwave for 1-2 minutes if in the mood for something warm.

Frozen Nutty Banana: Say banan-YEAH to this healthy snack. Cut 1 firm (but ripe) banana in half and un-peal. Arrange on a small baking sheet or freezer-safe plate, and spread each half with 1 tablespoon almond butter evenly (on the sides not touching the plate). Here’s the fun part: Stick whatever toppings you like on top of the almond butter — our favorites are granola, chia seeds, or flax seeds and cinnamon. Insert a popsicle stick or skewer into the cut end of each half, and freeze until solid (at least 2-3 hours).

Egg and Cheese Cups  

Ingredients: 6 eggs, 1 white onion, 1/2 tsp thyme, 1/2 tsp salt, 1/4 tsp pepper, 1 tbsp butter, 3 cherry tomatoes, 2 tbsp cheese (your choice), Fresh thyme for garnish

Instructions: Chop the onion and sauté it in a saucepan over medium heat with butter, dried thyme, salt and pepper. Once translucent, evenly distribute the onions across 6 muffin tins.Crack one egg on top of the onions and into each muffin tin.Slice the cherry tomatoes in half and add one half to each egg.Add 1/2 teaspoon of soft cheese to each tin.Grind pepper atop each tin and pop the pan into the oven at 400 degrees Fahrenheit for 10 minutes or until the eggs have cooked to your liking.Serve with fresh thyme and enjoy!

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Black Bean Salad

Ingredients: 1 can of black beans, drained and rinsed, 1 green bell pepper, diced, 1 medium tomato, diced, 1/2 a red onion, diced, 1 ear of fresh corn, shaved off (P.S. If you don’t have fresh corn, use canned. if you don’t have canned corn, skip it. It’s not essential.), Salt and pepper to taste, Optional: lime juice, cilantro

Preparation:Mix everything in a salad bowl and serve. If you’re feeling really sassy, squeeze a little fresh lime juice on top, and mix in a little cilantro.

Edamame Snack

Ingredients: 2 Tbs. soy sauce, 2 tsp. toasted sesame seeds, 1/4 tsp. sugar, 1 bag (10 oz.) frozen edamame in their pods, thawed

Directions: In a bowl, stir together the soy sauce, sesame seeds and sugar.  Bring a large pot of water to a boil over high heat. Add the edamame and boil for 5 minutes, then drain.  Add the edamame to the soy sauce mixture. Using clean hands or a large spoon, stir gently to coat the edamame with the sauce.  Serve warm or at room temperature. To eat the edamame, peel away the pod and pop the beans into your mouth. Serves 4.

Spinach Bars

Ingredients: 3 Tbs. butter, 3 eggs, 1 C. milk, 1 C. all-purpose flour, 1 tsp. salt, 1/2 tsp. ground black pepper, 1 tsp. baking powder, 1 1/2 tsp. minced garlic, 1/2 C. chopped fresh mushrooms, 1 small onion, chopped, 4 C. shredded Cheddar cheese, 1 (10 oz.) package frozen chopped spinach, thawed and drained

Directions: Preheat the oven to 350 degrees F (175 degrees C). Melt butter in a 9 x 13-inch baking dish while the oven preheats. In a large bowl, whisk together the eggs, milk, flour, salt, pepper, baking powder and garlic until well blended. Add the mushrooms, spinach and cheese, and stir to blend evenly. Tip the baking dish to coat with melted butter, then pour the spinach mixture into the pan. Bake for 30 minutes in the preheated oven, until firm and golden. Cut into bars, and serve warm. Yield: 12 Servings.

Toasted Tamari Almond Snack

Directions:

  1. Toast the almonds in a dry saute pan on medium heat.
  2. Cook until golden brown and you can start smelling the deliciousness.
  3. Take off the heat.
  4. Carefully add a tablespoon of Tamari soy sauce to the pan and then place back on burner and cook on low stirring constantly as the sauce is absorbed and there is no juice left.

NOW THERE IS A START! Don’t just look at these recipes and think oh those actually look alright. Take them utilize them actually try them! Put them into your grocery list. Let us know if they actually do give you energy! Help someone else along your wellness journey and share your story as a comment on our blog!

Utilize your resources.

EARN YOUR BODY.