Diet recipe club News

Every one of us knows that exercise is not the only thing that makes you lose weight. You also need to be disciplined with the foods that you eat, which means you need to practice and develop a balanced diet.

By balanced diet, it has to be the go, grow and glow foods. Nutritionists suggest that if you want to take all those flab away and be fabulous, your intake of food should be high in proteins and fiber.

You should also stay away from foods that can gain fat fast. Examples of fat gaining foods are fast foods, fried foods, pizza, pasta, cakes, desserts and tibits. Avoid foods with high sugar content. This is because if those sugars are not burned off, they get deposited as fat in your body.

For a complete breakdown, here are some of the fat fighting foods that would make you lose those excess pounds in your belly.

Eggs

You might be thinking that eggs provide too much cholesterol, and you’re right. You’ve been warned. But eggs do take away all those excess fats in your body. If you’re not sure how much cholesterol are in an egg, then take away the yolk from the egg and just eat the egg whites.

Low Fat Dairy Products

Studies have shown that women who eat low fat dairy products such as low fat milk and nonfat yogurt have lost at least 70% of their fats. These dairy products not only aid you in the structure of your bones by providing calcium, but also help you with losing weight.

Beans

There are different kinds of beans that would make you lose weight - white beans, navy beans, kidney beans, and lima beans - and these are very high in protein and fiber. But avoid beans that are baked or fried because such beans contain a lot of fat and contain a lot of sugar.

Snow crab is not only sweet in flavor; it is also a low-fat source of protein. Snow crab nutrition facts are just one reason why this shellfish is a menu staple and quickly becoming a go-to in restaurants and kitchens alike.

Most diners don’t like to have to choose between great taste and good nutrition. With snow crab, they won’t have to. In a three-ounce serving, there are just 95 calories and 1.3 grams of fat. That’s compared to a whopping 20 grams of protein, and 0 carbohydrates. Not too shabby. Available fresh January through July, this is also available frozen throughout the year. Out of season, you still can enjoy that fresh-caught taste, thanks to state-of-the art freezing techniques. You get to buy it cleaned and pre-cooked, which saves you valuable time. Then you can prepare it a number of ways, including steamed, sautéed, broiled, or microwaved.

Also important, snow crab is ranked as ecologically neutral by many leading environmental organizations. This means it has low contaminants and is not over fished, nor do its traps cause extensive habitat damage.

Though snow crab nutrition facts are nothing short of notable, they will play second fiddle to the meals featuring this elegant but simple classic.

Fresh curried snow crab claws will put a spicy twist on this spring season fare, while or Cajun snow crab legs will leave your guests wanting more. Want something a little tamer? Try a simple crab leg boil with herb and bay leaf infused water. Serve with wedges of lemon, or if nutrition isn’t the main issue, serve with melted butter. Want pasta? How about fettuccine with a tomato Romano cream sauce and garlic sautéed snow? Serve with a side salad and dinner rolls for an entire meal.

Whether it is snow crab nutrition facts, the taste of its white flaky meat, or its environmental neutrality, this shellfish has so much going for it; now all you have to do is serve it at your next meal.

A healthy breakfast is one of the keys to a great body, good health - and energy for the rest of the day. But what most people don’t understand is that you do not have to eat breakfast first thing in the morning. Here’s a simple and healthy breakfast recipe that you can pre-make, ahead of time - and enjoy in the mid to late morning as part of a ‘meal shifting’ fitness/weight loss plan.

While the muscle-heads reading this article will scream out in fear of not getting enough protein - I will calmly note that since I’ve cut my protein intake in half, a few years ago (it was way too high) - I have not lost a single ounce of muscle, but I do look better - and I feel much better.

BREAKFAST TIME: 11am

Yeah some people may say “Oh, that too late to be eating breakfast!” - but if you are already hip to the ‘meal shifting’ tactic - then you know how this works. If not - here’s a quick summary:

Instead of eating first thing in the morning - you wait until mid to late morning to get your first meal in. Naturally all of your meals get pushed/shifted back a few hours - giving you less opportunity to overeat and consume unnecessary calories.

Here’s the recipe:

- 1/3 cup whole oats - cooked on low heat (stove) for 10 minutes in…

- 3/4 cup water

…When cooked - drop on top of…

- 1/2 small/medium banana

- 1 tablespoon dried berry mix (I used Newman’s Own Organic)

- 1 teaspoon ground cinnamon powder

- 1 heaping tablespoon of (organic) ground flax seed (this is vital to my daily nutrition)

- 1 strong pinch of stevia extract powder (for all natural, zero calorie sweetness)

Stir it up…

Add some water to tweak the consistency to your preference…

Enjoy!

I eat this about five times per week.

If scheduling this type of breakfast for your self is a challenge - try this…

On Sunday, follow the same recipe as above. Just multiply it by 5. When it is done - divide it up into 5 storage containers - and put them into the refrigerator.

Now you have one for each day of the week.

Done!

No excuses!

Eating low calorie foods for maximum nutrition is a must for any weight loss program. This delicious blueberry smoothie will add superfoods to your breakfast with sweet, tangy blueberries which contain anti-inflammatory ingredients, plus Vitamin K and Folate, Vitamin C, Vitamin A, potassium, calcium and magnesium.

This Superfood Smoothie is a meal in a glass and also makes a great snack for increased energy-something that is very important when you’re trying to lose weight.

Smoothie Weight Loss Secrets

The more slowly you eat or drink the better when you’re trying to lose weight. Savor each mouthful by eating your smoothie with a tablespoon over the course of ten or 15 minutes. Eating slowly is great for your digestive system and this is good practice for eating slowly throughout the rest of the day too.

Rinse out your glass and the blender with lots of warm water right away, and you won’t have problems keeping your blender clean.

Ingredients

1 banana

½ c low fat vanilla soy milk or low fat milk

1 c vanilla fat-free yogurt

1 ½ tsp flax seed meal

1 ½ tsp honey

2/3 c fresh or frozen blueberries

You can also add a tablespoon of high quality protein powder for added protein to start your day.

Directions

Put banana, yogurt, flax seed meal, soy milk and honey into your blender and mix on low until smooth.

Add blueberries and continue blending.

Once the banana and blueberries are fully chopped, increase speed to medium.

Continue blending until you reach the consistency you want.

This blueberry smoothie recipe makes 2 servings of Superfood Smoothie

Rinse your blender and glass and the blender right away with warm water and it makes clean-up much easier.

Nutritional Information per Serving - does not include protein powder if you added this ingredient.

Calories 244

Fat 3g

Sodium 94mg

Carbohydrates 48.3g

Fiber 4.5g

Protein 9.4g

© Copyright 2008 by Joan Jones

Dietitians often get a bad rap as being “The Food Police” when it comes to special occasions like Super Bowl Sunday. We ask them what we should eat, but are disappointed when they say skip the Buffalo wings and eat carrots sticks instead. They tell us to drink water instead of soda & beer. Most of us end up ignoring their advise and say “What the heck, its only once a year!”

You don’t have to eat like a rabbit and feel deprived this Super Bowl Sunday. By following a few simple rules, you can enjoy your cocktails and snack foods without feeling like a bloated blob Monday morning. These are the same rules your Thin Friends follow on game day. 

Rule #1: Exercise for at least 30 minutes. This can be as simple as going for a walk before going to your Super Bowl party. When you exercise, you will increase your metabolism for the next 8-24 hours. This will help your body process the food and calories you consume at the party faster. 

Rule #2: Eat a total of eight (1/2 cup) servings of fruit or vegetables before going to the party. You could have a smoothie for breakfast and a large salad at lunchtime to easily reach this goal. This intake of healthy food early in the day will help balance your less-than-healthy choices at the party.  

Rule #3: Eat a light snack two hours before going to the party. This will help keep your appetite in control. You will be hungry, but not starving. This is one of the best-kept secrets Thin People share. They never go to a party starving!

Rule #4: Stop eating at the point of satisfied. You can choose to eat anything you want to eat at the party, just make sure that you do not eat to the point of uncomfortable. When you eat to the point of discomfort, your body is storing the excess calories as fat. The good news is that, you will be hungry again in 3-4 hours and then you can eat again. Remember, Thin People Don’t Clean Their Plates.

Rule #5: Drink a glass of water after each beverage you consume. If you drink a beer, then drink a glass of water before having another beer. If you drink a can of soda, then drink a glass of water before having another soda. This will help dilute the number of calories you consume and prevent dehydration, which is the cause of most hangovers. This is due to the diuretic effect of alcohol and caffeine. 

By following the five simple rules listed above, you will be able to eat anything you want at the Super Bowl party this year without any guilt. You will wake up Monday morning feeling great and ready to continue practicing moderation and balance in your lifestyle choice instead of dieting and deprivation. 

To get your free THIN CHOICES Lifestyle Diary, go to www.ThinChoices.com. This diary will help you track your intake of fruit, vegetables and water consumed as well as your minutes of exercise. Writing down your goals and daily choices is one of the easiest ways to increase your accountability to yourself to make lasting health improvements.

The best diet recipes are those that are quick and painless. And painless recipes are very good indeed.

And there are all sorts of recipes in the world that are quick, but are they good for dieting? I have some suggestions for quick recipes for dieting, many from my own experience.

It’s best to start with breakfast because breakfast is renowned for being the most important meal of the day: Providing 30% of the body’s energy for the day.

When I was dieting, my breakfast meal consisted of the following:

- Eggbeater omelet with various vegetables

- Fruit sides

- Skim milk

It’s not much but it’s certainly quick. An omelet only takes about 5 minutes to cook up, chop an onion or green pepper, toss them in, and you have a fantastic breakfast. I usually would have fruit on the side, like grapes or a cut up apple. Just to have a little more to fill me.

And you can’t go wrong with skim milk over conventional.

I remember my lunch meal to be a bit different but still pretty quick.

- Grilled chicken, no seasoning or marinade (as much as I wanted it)

- Brown rice

- Water

The best thing about this dish, albeit it’s small, is that it’s incredibly simple. Anybody can grill chicken and I’d use my George Foreman grill to accomplish the feat. The rice takes about 5 minutes to cook, and water as a drink is always a solid choice when cutting calories.

Let’s not forget though, the importance of protein. And when I was dieting I always like to make myself a protein shake. For a lot of dieters this could be the best, quickest thing for them. After all, you simple toss stuff into a blender and turn it on.

A typical protein shake for me is similar to this:

- Skim milk

- Whey protein

- Ice

- Strawberries, bananas, and any other fruit you like

Not a whole lot to it, and it takes no more than five minutes!

I’ll leave dinner up to the consumer, as they are probably the most difficult meals to produce. Generally speaking though, sticking to a dinner with steamed veggies, lean meat like fish, or grains like rice are a good idea.

Personally, I’d make mostly whatever I had for lunch for dinner again.

A great idea though is to portion your food, no matter what the recipe is. This way you’ll never eat too much because the calories will always be small.

In the end, as far as quick recipes go, sticking everything in the blender is probably the best choice.

If you wish to shed some extra pounds and get slimmer, it is necessary to be on a health diet that includes all the best kinds of body-shaping, low calorie foods. Low calories foods need not always be tasteless. There are thousands of low calorie foods that are easy to prepare and are delicious as well. When it comes to a delicious health diet, the first things that come to mind are soups and salads.

For instance, try preparing the low calorie Macaroni soup. Following is an easy recipe for the same:

Number of serving: 1

Size of serving: 1 bowl

Ingredients:

Onion: 20 g

Garlic: half clove

Carrot: 20 g

Bay leaf: 1

Cabbage: 5 g

Spaghetti: 5 g

Tomato: 30 g

Salt: half teaspoon

Stock: 11 half cups

Pepper: a dash

Oil: 5 g

Procedure:

1) Chop the onion, shred the cabbage, and dice the carrots; Put all the cut vegetables in a bowl.

2) Add the onion and the carrot in a saucepan containing a little hot oil. Sauté well.

3) Add the stock and bring it to a boil. Next, add the macaroni, bay leaf, and chopped tomatoes.

4) Then add the cabbage and seasoning, and simmer gently for at most 20 minutes.

5) The soup should be cooked and boiled until the vegetables become soft.

6) The soup is ready. You can now garnish it with grated cheese, and have it hot.

One bowl of this delicious, healthy macaroni soup contains just 89 calories. With just 5.2 g of fat, 1.4 g protein, and 1.2 g fiber, this soup is a very healthy choice to make if you are really keen at losing some extra weight. If you love to have desserts, you can also try my recipe for a low calorie pineapple fruit salad, discussed in another article.

Alternatively, you can also try certain Indian and Asian dishes, which are not only delicious and healthy, but are also very cheap to prepare.