Here’s your shopping cheat-sheet. Take this with you as a reminder of what to buy and what not to buy.
Don’t buy food items that:
Do buy:
Your kitchen will make or break your weight loss results.
A kitchen stocked with the makings for healthy meals and snacks will keep you on track, even when late-night cravings strike. On the flip side, a kitchen filled with unhealthy munchies will derail your weight loss efforts every single time.
So what should your cupboards hold and what should be off limits? I’ve designed this self-guided kitchen raid to help you sort out the good from the bad.
Go ahead, grab a garbage bag, print out the list below, and then head to the kitchen.
The Fridge
Let’s start with the fridge, the heart of your kitchen. If you find something in your fridge that is on the “Dump this” list, then you know what you have to do. Get that garbage bag ready.
Dump this: Beverages with high fructose corn syrup or sugar. Drinking calories is one of the quickest ways to gain weight, so quickly rid your fridge of any beverage that lists HFCS or sugar on the ingredient list.
Dump this: Rich dairy products. I know that cream cheese tastes amazing, but fat-filled dairy products are extremely high in calories and should not reside in your fridge. Eliminate high-fat cheese, milk and yogurt from your kitchen.
Here’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa.
Servings: 1
Here’s what you need…
Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein.
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This recipe serves up a refreshing new twist on chicken. Delicious veggies and chunks of tender chicken are coated in a savory sauce, and served over wild rice. It works great as a weekday meal, since it only takes about 20 minutes to make.
Servings: 6
Here’s what you need…
Nutritional Analysis: One serving equals: 299 calories, 8g fat, 23g carbohydrate, 2g fiber, and 33g protein.
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Have you ever been frustrated over a lack of results from your workout routine?
If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.
When you continue to put in the same effort day after day with little or no results it is safe to say that you’ve hit your own fitness plateau.
Your body adapts quickly to any repetitive routine. The definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it’s time to do something new.
I have good news – the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.
Tactic #1: Focus on Negatives
Gazpacho is a cold tomato-based soup that originated in Spain. What better time to enjoy a chilled bowl of gazpacho than on a hot summer day? Use fresh ingredients for the best possible taste.
Servings: 6
Here’s what you need:
Nutritional Analysis: One serving equals: 85 calories, 2.5g fat, 15g carbohydrate, 2.5g fiber, and 3g protein.
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Hi there, once again we bring you a great guest post by Johnny Bowden from www.johnnybowden.com
by Jonny Bowden, PhD, CNS
The evidence against sugar continues to mount– now there’s good evidence that sugar in the diet may contribute to heart disease risk.
Researchers looked at the diets of over 6,000 people over the course of 7 years (from 1999-2006) and put each person in one of 5 groups depending on the percentage of added sugars in their diets.
Those who consumed less than 5% of total calories as added sugars were the reference group; the second group consumed between 5-10% of total calories as added sugars, the third group 10%-17.5%, the fourth group 17.5% to just under 25%, and the fifth group consumed a whopping 25% or more of total calories as added sugars.
Next the researchers looked at measures in the blood known to be associated with heart disease. Among other things they looked at HDL (“good”) cholesterol levels, triglycerides and ratio of triglycerides to HDL (a low ratio means very low risk for heart disease).
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Open-faced sandwiches are great for cutting out extra calories while trying to lose weight. This recipe calls for sprouted grain bread, which is flourless bread that is densely packed with nutrients. Store your sprouted grain bread in the freezer, since it is made without preservatives or chemicals to promote shelf life.Yield: 2 servings
Here’s what you need:
Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g carbohydrate, 6g fiber, and 22g protein.
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Changing what you drink just may be the magic weight loss bullet you’ve been looking for.
David Zinczenko and Matt Goulding sure think so. But then they did write the book on it: Drink This Not That. They’ve even gone so far as to claim that you could lose up to 32 pounds in a year just by changing what you drink.
What most people don’t know is that it’s a lot easier to drink extra calories than to eat it. So you really need to pay attention to what you’re sipping on.
Here is a sampling of what their book has to offer. The following are 5 of the worst things to drink, followed by 5 slimming alternatives.
You are not a stupid person. Not by any means.
In fact, it’s my guess that you’re healthier than most.
You probably exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar.
And you never – ever – eat fast food. Well, almost never.
But you do have a few unhealthy skeletons in your closet -ones that you probably aren’t even aware of.
The following 5 Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.
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