Shrinktheplanet Weight Loss

Diet Blog


Squash and Bean Soup 0

Posted on September 13, 2014 by sierra

White Bean And Squash Soup

As the weather gets cooler and your looking for that warm sweater why not add a soup dish to dinner tonight. It is the perfect comfort meal so warm yourself up with some healthy soup recipes. Here is a perfect feel good recipe that the entire family will love.

Ingredients:

  • 1 tsp ground coriander
  • 1 1in. piece fresh ginger finely grated
  • salt and pepper for taste
  • 1 small onion, finely chopped
  • 1 small butternut squash, peeled and cut int 1/2-in. cubes
  • 2 cloves garlic, chopped
  • 6 sprigs fresh thyme
  • 1/2 cup Quinoa
  • 1/4 cup dried apricots (about 6), finely chopped
  • 1/4 cup roasted pistachios, roughly chopped
  • 1 scallion, thinly sliced
  • 1/4 cup fresh flat-leaf parsley, roughly chopped
  • 1 15-oz can cannellini beans, rinsed
  • 1 15-oz can chickpeas, rinsed

Directions:

1. In a 5 to 6 qt slow cooker, whisk together the coriander, ginger, 2 cups of water, 1 tsp salt and 1/2 tsp pepper.  Add the onion, squash, garlic and thyme and cook, covered, until the squash is tender. 3 Hours on high or 5 hours on low.

2. Prepare quinoa about twenty minutes before serving, place the quinoa in a medium bowl.  Add 1 1/4 cups hot tap water, cover and let sit for 15 minutes.  Fluff with a fork and fold in the apricots, pistachios, scallion, parsley and 1/4 tsp  each salt and pepper.

3. In a medium bowl, mash half the cannellini beans with a fork until smooth. If the slow cooer is on low, turn it to high and stir in the mashed beans, then add the remaining beans and chickpeas and cook until heated through, about 3 minutes.  Ladle the soup into bowls and to with the couscous mixture.

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Wedding Inspired Diet Success Story 0

Posted on September 12, 2014 by Grace

Diet Success Story

After winning a free wedding dress – a dream come true I discovered there wasn’t a single dress in the entire store that fit me.. Desperate to begin a new marriage on the right foot, I vowed, I won’t be seen on my big day like this.

In addition to a weight problem, I had a long list of health complaints: low energy, cravings, acne, depression, migraines, severe PMS, thyroid problems and restless sleep. But even after years of calorie restriction and strict diets it did nothing to ease my struggles.

Still I am determined not to give up. I read an article about the clean diet and felt hopeful. I started embracing real foods and added in a fitness program along with a program to help manage and maintain my diet menu and workouts and I started losing weight. This really started making a difference.

I used a weight loss daily Tracking Sheet. Sticking to a diet and exercise program can be daunting task. Tracking your progress can be a great motivator to stick with your program and accomplish your goals. Diet recording and activity sheets are great tools to monitor your diet and to record your physical exercise, giving you a written history of what you’re eating and the changes that your body is going through.

It will identify those pitfalls that have sabotaged those diets that have failed in the past. This is the kind of information that helps you over come those weight challenges because your are now identifying the areas that have prevented you from losing weight in the past. Is it night time snacking, binge eating, stress eating or too many sugary drinks! You need to know those bad habits so you can replace them with good healthy habits. This will help you develop a permanent healthy lifestyle where your weight is no longing an issue.

I also used Nature Secret 5-Day Fast & Cleanse Kit that helped me detox my body before I started the cleanse diet. If your looking for a product that cleanses the body – eliminating toxins and helps you lose weight then this product is for you. It works because it allows the digestive system to rest giving the body a chance to turn the energy it would normally use to digest food inward to focus on cellular and digestive rejuvenation – cleaning the body of chemicals and pollutants.

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Diet Breakfast – Cut Calorie Tips 0

Posted on September 12, 2014 by Grace

Diet Breakfast - Cut Calories

Tips to reducing the number of calories you eat for breakfast! Skip those high calorie lattes in the morning. Lattes can be very high in calories ranging from 200 to 500 calories. Instead go for a regular coffee or flavored coffee with skim milk, and 1 sugar. This will do the trick by waking you up, and getting your day started.

  • Ditch the pop-tart for a slice of high-fiber bread with all natural strawberry, blueberry or raspberry jam. And make sure the bread you buy at your local supermarket, or all natural specialty store is high in fiber, the label should read whole wheat or whole grain, not white flour or enriched whole wheat, these breads are processed foods which contain mostly sugar, and chemicals with no nutrients. Also the label of the whole wheat bread you choose to buy should read a least 2 to 4% fiber, the higher fiber content the better.
  • Gotta have that bagel today! Eat only half with fat free cream cheese, and a piece of fruit or a handful of nuts like almonds or walnuts. Nuts are high in fiber and protein that will leave you satisfied. And including nuts in your daily diet will give you the high percentage of  fiber you should be consuming daily.
  • Are you craving pancakes, you don’t have to do without, pancakes taste great. Pancakes are pretty easy to prepare, so make your own pancake and substitute white flour for whole wheat flour, and this will turn a diet no no, to a diet do. And add some fruit such as; blueberries, strawberries or raspberries, which make your breakfast even healthier. Here is a great whole wheat high fiber pancake recipe to prepare and here is an easy on the go tip to enjoy your pancakes on the go. Make extra pancakes, wrap them individually in saran wrap, and place in the freezer, and just place in the toaster to warm as needed, and you are on your way with a great tasting pancake. Easy right?
  • Swap high sugar juices with either a piece of fruit or all natural low sugar juices.  Most juices found in the supermarket today contain a high percentage of sugar such as; high fructose corn syrup that causes weight gain, and have a very low percentage of juice. When you shop read the label, and you will see that the juice content in most brands is as low as 10% real juice, so you are probably asking yourself why call it juice, which we think is healthy. Most Supermarket juice brands are not healthy any more.
  • Add a slim fast breakfast bar to your daily diet, it is only 180 calories. This is an easy on the go breakfast meal that you can include in your diet a least 3-4 days a week, don’t try to include a break bar into your diet every day of the week, you need to add variety into your diet so you don’t get bored of the same meals. The slim fast breakfast bar will help you manage your weight loss plan, just include a low calorie slim fast breakfast bar into your daily diet plan for breakfast and you will stay on track to achieving your weight loss goal. It is a great option for those of you who are on the go, and need a quick healthy low calorie breakfast that will not sabotage your weight loss goal.
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Boost Weight loss with Protein Shakes 0

Posted on September 11, 2014 by Grace

Peanut Butter And Banana Smoothie

Add Protein to Lose! 

Drink a protein shake everyday for breakfast or lunch and boost your metabolism and get faster weight loss. This is one of the best things anyone can do to give their metabolism a boost. It not only nourishes the body, but it also allows you to easily add protein to your diet. It also makes breakfast or lunch easy.  Some celebrities do this to stay lean and healthy. Caution: Not all protein shakes are created equal. Protein is the best option; soy or milk-based proteins are inferior sources that don’t boost your metabolism the way a high quality protein shake will.

The delectable flavor of protein plus by itself is enough to give your taste buds and your muscles a rush. This is a delicious way to diet so don’t give up tasty shakes, indulge and enjoy without the guilt whether you are on the 17 day diet or not this is healthy. This recipe is part of the 17 day diet but it really is great for any diet so drink up. Here are some protein shakes to enjoy:

Peanut Butter Banana Supreme Shake Recipe:

1. mix ingredients:

2. Blend.

3.Enjoy.

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Can a Probiotic help you Slim Down 3

Posted on September 02, 2014 by Grace

probiotics-help-with-weight-loss

To make sense of how probiotics work, you’ll need to understand a few details about your stomach’s landscape. There are more than a trillion bacteria cells hanging out in your digestive system. And that’s a good thing. Most of these bugs are “friendly” bacteria; they extract nutrients from your diet and boost your immunity by fighting off germs.

Even though the adult digestive system is dominated by a few common bacteria species, scientists suspect that each person can harbor more than 500 different kinds. Your own gut’s bacteria are like a fingerprint, no two people’s are the same.

Despite the differences, scientists know that these bacteria mainly coexist harmoniously, helping to maintain a healthy digestive system,. But this gastrointestinal (GI) party is crashed by stress, illness and even antibiotics (which can fight infections by indiscriminately killing off both good and bad bacteria). that’s why some experts believe that consuming probiotics either in food or supplement form can help improve or maintain your health. Since they’re similar to the good bacteria that are already living in your stomach, you’ll kick out your digestive systems’ unwanted guest, which may alleviate depression, assist with weight loss and reduce the duration and symptoms of some illnesses.

If you are tempted to dash to the nearest grocery store, we won’t stop you. Scientists believe that probiotics have some pretty hug health potential. But here’s the caveat since people’s gut flora are so different, it;s difficult to determine which ones are healthy. And much of the probiotic research has been done in the laboratory as fas as what they do in each person’ digestive system, that ‘s another hurdle.

For starters, they are found in many healthy foods, like yogurt, kefir and kimchi. You can also consider taking your probiotics in pill form. Don’t be misled by an at the time of manufacture label. Just because these organisms were alive when bottled doesn’t mean that they survived transportation and storage. A better bet is to look for a best buy date; companies that list one probably included more probiotics to compensate for some bugs dying off. Check for at least 1 billion colony forming units (CFU), and note the storage instructions; many require storage in a dry place, while others don’t.

Probiotic like Align, can help improve our digestive health

Align probiotic is getting a lot of great reviews for its effectiveness. If you feel bloated, gassy and just have that uncomfortable feeling then a probiotic like align can really help.

Align provides regularity and can almost completely taken care of my IBS problems.

Save Now on Align Probiotics

 

Win a George Foreman Grill 0

Posted on August 23, 2014 by Grace
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The George Foreman 5-Minute Burger Grill:

Lose the fat. Not the taste.

Buyers who enjoy the taste of grilled food and appreciate its healthy benefits may enjoy the George Foreman Grill. Enter to win the George Foreman Grill and start eating healthy foods.
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Winner will be selected at random from all eligible entries received.

Prize winners will be notified within 15 days following the close of each prize period.

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Detox Diet Menu 0

Posted on August 17, 2014 by Grace

How to Detox Diet Menu

The main objective when following the detox diet is to avoid processed foods! Processed foods add no nutritional value, basically when processed foods are consumed they break down into mostly sugar, and sugar will turn into fat if the body does not burn it off. Get the background on what the Dr. Oz detox diet is all about.

So what are processed foods? 

The majority of processed foods are stripped of their natural ingredients, removing most of their nutritional value. They are also usually packed with artificial ingredients such as; preservatives and chemicals for enhancements and to extend the life of the products.

Processed foods are considered bad carbohydrates because they have no real health benefits, they are mostly sugar, chemicals and preservatives that contribute to weight gain and other health related diseases.

Also processed foods do not provide the energy your body needs to function and feel good, leaving you feeling tried and unmotivated.

Some Processed Foods to Avoid: 

1. White Breads and White Pastas: 

White breads and white pastas are made with refined white flour: Why should you avoid white breads and pastas? Well, white bread and white pasta are bleached flour.

Bleached flour has most of the fiber removed from it, and contains almost no health benefits. When fiber is not present in bread it makes it a simple carb that your body treats similar to sugar, so when you are consuming white breads you are really consuming sugar.

White bread has no real nutritional value (no polyfats, no protein no vitamins or minerals or antioxidants). White bread just doesn’t have the fiber and nutrients that whole wheat bread has.

Whole wheat bread and whole wheat pastas is a great substitute.  The key is to look for foods that contain good carbohydrates such as; whole wheat flour and whole gains, check the ingredient label for whole wheat flour or whole gains not enriched or white flour.  Enriched wheat really is refined white flour so be sure to check the label before you make a purchase.

2. Packaged Snack Foods:

High-calorie package snack foods, chips, cheese snacks, cookies and cakes are high in trans fats and hydrogenated oils. Most packaged snack foods such as; candy, chips, cookies and packaged food mixes contain ingredients that are high in artificial sugar and fats. Trans fats and high fructose corn syrup are ingredients that you need to be aware of, these artificial, high sugar and fat ingredients, found in most packaged snack foods are the biggest offenders to look for, eliminate these foods from your diet and you will lose weight while eating a healthy diet.

What are trans fats (hydrogenated fats)?

Trans fats are hydrogenated fats and are listed on the ingredient label as hydrogenated fat, read the ingredient list for this ingredient and walk away from products that contain this on supermarket packaged foods. Manufacturers use trans fats because it is cheaper to process and it extends the shelf life of food. Like saturated fats, trans fats raise LDL “bad” cholesterol and increase the risk of heart disease. But unlike saturated fats, trans fats lower HDL “good” cholesterol and may do more damage, says the American Heart Association (AHA). The AHA advises limiting saturated fat consumption to less than 7% of daily calories and trans fat consumption to less than 1%. Some studies also showed that a diet high in trans fatty acids may be linked to a greater risk of Type 2 Diabetes.

A food Substitution for high package snacks:
There are a lot of great natural food substitutes such as; nuts, popcorn, fruits or even whole wheat cookies.  Here is some information on healthy snacks and some great healthy low calorie snacks you can make yourself.

3. Commercially Fried Food:

Trans fats can be found in many restaurant foods – but especially in fried foods like French fries, fried chicken, doughnuts, chicken nuggets and pizza crust. Get the scoop on healthy low calorie dishes along with high calorie dishes to watch out for when eating out.

Key: Minimize the intake of both saturated fat and trans fat by checking the food labels. Effective January 1, 2006, all packaged food products must list trans fats content on the Nutrition Facts panel. The amount of trans fats per serving of food will appear under the Total Fat section of the label.


More Diet Tips and Tools:
More Diet Articles to support your weight loss goals:

Workout tips to burn more calories:Including an exercise program to your diet will help you lose more weight and get into shape.

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Food Facts – Why Are We Overweight? 0

Posted on August 10, 2014 by Grace

Is the Food Today Making Us Fat?

Get the Real Story on Foods Today!

 

How to lose Weight - Food tips

 

The way we eat has really changed over the last 50 years. Our food today comes from huge assembly lines. In the 1970’s the top 5 meat producers controlled only 25% of the market, but today the top 4 meat producers control 80% of the market. Today’s food industry goals are to grow it bigger, faster and cheaper. And I’m sure this also applies to our waist line. With the except of cheaper, Americans are paying for this now, as it applies to the growing health costs, associated with being over weight. The reality is that a handful of companies have changed what we eat. Our food is being reengineered into something that is unrecognizable. No one is thinking about diabetes, hearth disease, cancer or the ecological health of the whole system. Peel away the curtain, and do you really know what you will find behind today’s foods? The ingredient labels are an eye opener; filled with unrecognizable ingredients. Weight loss plans have been so difficult for most Americans because today’s foods are so confusing.

First answer this question; would you rather spend your money on a great vacation or spend that money on health care?  Statistics show that being over weight or obese leads to an unhealthy lifestyle of diseases, low energy, and unhappiness, higher heath care costs and lower life span. Now ask yourself what do you want and how do you want to spend the rest of your life? I can tell that once you change your lifestyle you won’t go back.

The first step in your healthy diet plan is education, know the food facts, it is so important to a healthy diet and losing weight.

First order a copy of the Food Inc. dvd, a documentary that gives you the story behind today’s food industry and why today’s food are so unhealthy and cause weight gain. Get a copy of Food Inc., it was featured on Oprah and it will tell you the real story on what our food is today! (it is available to the Bottom at a great price).

Cut out processed food! What are processed foods? Well, processed foods are foods that have almost no nutrients and are found in most packaged supermarket foods. Today unfortunately most of us have diets that are rich in processed foods. Processed foods have no real nutritional value (no poly fats, no protein, no vitamins or minerals or antioxidants) it is truly like ingesting sugar.

A diet that is rich in processed foods will lead to weight gain.

Weight Loss Diet Plans

Are you looking to lose weight the healthy way? Then here is a dieting tool that will manage you weight loss plan and keep you on track.

This Online Weight Loss Tracking Tool is used for keeping track of Daily Calories and Fitness Program? A Weight Loss Goal Sheet is what you need to reach your Weight Loss Goals! Tracking your daily food and exercise is a great idea if you are trying to lose weight. A large study recently showed that planning out and keeping track of your weight loss goals can double your weight loss. Using this tool gives you the ability to really customize your food and exercise workouts that are uniquely suited to your weight loss goals. Are you looking for weight loss that lasts…then Get started now…Learn the “Weight Loss Success Steps”, a path that will guide you every step of the way. The program will give you the fundamentals and support you need to reach weight loss goals.

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Dieting Secret Weapon Smoothies 0

Posted on July 22, 2014 by Grace

These desert inspired sips are loaded with specially formulated whey protein designed to increase metabolism and blast fat fast.

Undenatured Whey is Best for Slimming Down!

 

Optimizes liver function

Undenatured whey is made using a cold-press method that preserves the chemical structure of three essential amino acids (cysteine, glycine and glutamate).  These boost the production of an antioxidant (glutathione) that speeds detoxication and fat burning in the liver.  Research in Nutrition journal found this helped subjects on a whey protein rich diet to lose weight and burn fat vs those who didn’t get the protein.

Revs Metabolism

Sipping a smoothie enriched with undenatured whey can increase calorie expenditure by 25 percent for up to 5 1/2 hours. The credit goes to whey’s leucine, an amino acid that prompts muscle cells to preferentially burn fat for fuel.

Dials Down Appetite

The highly absorbable proteins in undenatured whey triggers a 65 percent greater release of key hunger-suppressing hormones compared with other proteins.  The payoff: British researchers found that subjects who drank a whey protein shake felt fuller longer and consumed 19 percent fewer calories at their next meal than those given an alternate protein.

Whey Product Recommendation:

We love Reserveage Organics Grass-Fed Vanilla Whey Protein  for its smooth flavor and superfine texture.  Plus, studies show that whey derived from the milk of grass fed cows contains up to 5 times more metabolism revving conjugated linoleic acid than other whey proteins.

Vanilla Raspberry Whirl Smoothie

Ingredients:

  • 1 pkg vanilla Greek yogurt
  • 2 cups frozen raspberries
  • 3/4 cup chilled cran-raspberry juice powder
  • 2 Tbs. chopped white chocolate
  • 1-2 scoops vanilla whey protein powder

Directions:

In blender, puree all ingredients 30 seconds or until smooth. Pour into glasses. Garnish as desired.  serve immediately. Makes 2 servings.

Bonus Smoothie Benefits!

The ellagic acid in raspberries wards off wrinkles.

 

Peaches and Cream Crumble Smoothie

Ingredients:

 

  • 1 can chilled peach nectar
  • 2 cups frozen chopped peaches
  • 1 graham cracker
  • 1-2 scoops vanilla whey protein powder

Directions:

In blender, puree all ingredients 30 seconds or until smooth. Pour into glasses. Garnish as desired.  serve immediately. Makes 2 servings.

Bonus Smoothie Benefits!

The tryptophan in peaches improves sleep quality.

 

Strawberry-Shortcake swirl Smoothie

Ingredients:

 

  • 1 pkg (5.3 oz) strawberry Greek yogurt
  • 1 1/2 cups frozen chopped strawberries
  • 1 cup cubed pound cake
  • 1-2 scoops undenatured vanilla protein powder.

Directions:

In blender, puree all ingredients 30 seconds or until smooth. Pour into glasses. Garnish as desired.  serve immediately. Makes 2 servings.

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Chicken with Orange Relish 0

Posted on July 10, 2014 by Grace

Chicken with Orange Relish

Ingredients

  • 4 skinless, boneless chicken-breast cutlets’ (4oz each)
  • ¼ tsp. grated peeled fresh ginger
  • 1 large orange
  • 3 stalks celery, finely chopped
  • 2 green onions, sliced
  • 1 Tbsp. red wine vinegar
  • ¼ cup packed fresh cilantro leaves, finely chopped
  • 1 cup whole wheat couscous

 

Directions:

1. Preheat oven to 425 degrees. Spray jelly-roll pan with non-stick cooking spray.  Arrange chicken on pan.  Rub chicken with ½ teaspoon ginger; sprinkle with ½ teaspoon salt and ¼ teaspoon pepper.  Roast 10 to 12 minutes or until no longer pink in center (165 degrees)

2. Meanwhile, with knife, cut peel and white pith from orange; discard.  Cut on either side of membrane to remove each segment from orange; place half of segments in 2-quart saucepan.  Squeeze juice from membranes into saucepan.

3. To same saucepan, add celery, onions, vinegar, remaining ¼ teaspoon ginger, and 1/8-teaspoon salt.  Heat to boiling on high.  Reduce heat to simmer; cook 7 minutes or until celery is crisp-tender, stirring occasional.  Remove from heat; stir in cilantro and reserved segments.

4. Cook couscous as label directs.  Serve chicken with relish and couscous.

 

Each serving about 320 calories, 30 g protein, 45 g carbohydrate, 3 g total fat, 8 g fiber, 63 mg cholesterol.

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