Shrinktheplanet Weight Loss

Diet Blog


Increase Energy & Reduce Calories with Oatmeal 0

Posted on October 21, 2014 by Grace

Eat Oatmeal & Reduce Daily Calories

Supercharged Morning with Oatmeal

How oats deliver all day feel good and help reduce daily calories:

Boost Immunity

A unique fiber found in oatmeal (called beta-glucan) stimulates the production of white blood cells responsible for killing bacteria and other pathogens.  According to researchers at the University of Minnesota in St. Paul, this effect can strengthen the body’s natural defenses against cold and flu viruses by up to 750 percent.

Rev up Happy Hormones

Enjoying an oat enriched sip will have you feeling sunnier in just 20 minutes, report researchers at the Colorado Neurological Institute in Englewood. Credit goes to the grain’s rich store of manganese, a trace mineral that optimizes the thyroid gland’s output of mood-boosting hormones.

Dial down Appetite

Oats contain complex carbs that prompt the stomach to release more of a hunger-suppressing hormone (cholecystakinin). The payoff: Penn State researchers found that a daily serving of oatmeal helped dieters cut between meal snacking by 81 percent and shed pounds.

 Try this great tasting Oatmeal Recipes

Get More Oatmeal Recipes


    Blueberry & Almond Oatmeal Recipe:

    Mix it up:

    Boil 1 cup of water over high heat. Add 1/4 cup of whole gain oats. Cook, stirring, for 25 minutes, until the oatmeal is soft. Reduce heat to low and cook for 3 more minutes, stirring constantly. Add 1/4 cup of fat-free milk, a tablespoon of slivered almonds, 1/3 cup of fresh or frozen blueberries, and a teaspoon of ground flaxseed. Mix and serve.  This recipe provide a great balance of fruit and protein that are essential to a good health diet.

    Makes 1 serving. Per serving: 251 cal, 7 g fat (0.5 g sat), 40 g carbs, 41 mg sodium, 6 g fiber, 10 g protein

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Chocolate Oatmeal with Chia Seeds Cookies 0

Posted on October 21, 2014 by sierra

Chocolate Oatmeal Chia Seeds Cookies

Oatmeal Chocolate Chia Seed Cookies Recipe

Did you know that chia seeds can help you lose weight? Chia Seeds work to slow digestion and the body’s absorption of carbohydrates. This helps maintain the feeling of fullness and minimizes blood sugar spikes. Keeping balanced levels of blood sugar is also important for both health and energy. Eat less by increasing your fullness and what a great way to stay full – add these healthy high protein high fiber cookies and start cutting calories. But remember to control your portion amounts we all enjoy our snacks so don’t give them up just keep in mind potion sizes – two cookies daily will keep you satisfied and slim.

Learn more about chia seeds

Ingredients

Makes 36 cookies

  • 1/2 cup butter
  • 1/2 cup white sugar
  • 1/3 cup packed brown sugar
  • 1/2 cup crunchy peanut butter
  • 1/2 teaspoon vanilla extract
  • 1 egg
  • 1/2 cup whole wheat flour
  • 1 cup rolled oats (1/2 ground to flour)
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup rolled oats
  • 1/2 cup Rice Krispies cereal
  • 1/2 cup shaved dark chocolate or semisweet mini chocolate chips
  • 1/4 cup chia seeds

Method:
Preheat oven to 350 degrees F (175 degrees C). In a medium bowl or stand mixer cream together the butter, white sugar and brown sugar until smooth. Stir in the peanut butter, vanilla and egg until well blended. Grind half the oatmeal in a spice grinder until flour like. Combine the ground oats with whole wheat flour, baking soda and salt; blend into the batter until just moistened. Mix in the whole oats, rice krispy cereal, chia seeds and shaved chocolate until evenly distributed. Using a cookie scoop or teaspoon, drop on lightly greased cookie sheets. I like to press them down with a flat bottomed cup dipped in sugar. Cookie in photo below on bottom left has not been pressed down. Bake for 10 to 12 minutes in the preheated oven, until golden brown. Cool on cookie sheets for about 5 minutes before transferring to newspaper to cool.

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Chessy Hash Brown & Kale Breakfast 0

Posted on September 25, 2014 by Grace

Kale Eggs Healthy Breakfast

Breakfast tip: hash browns potatoes are a faster alternative to regular potatoes, with crisp and delicious results. Try this delicious breakfast delight it;s pretty easy to prepare and very nutritious and low in calories.

Ingredients:

  • 2 tbsp olive oil
  • 1 large onion, thinly sliced
  • Kosher salt and pepper
  • 10 large eggs
  • 2 cups frozen hash brown potatoes (not thawed)
  • 2 red fresno peppers, thinly sliced
  • 6 oz extra-sharp cheddar or gruyere cheese, grated (about 1 1/2 cups)
  • 2 cloves garlic, finely chopped
  • 1 Tbsp fresh thyme leaves
  • 1/2 small bunch kale or swiss chard (about 1/2 lb), thick stems removed, leaves chopped
  • mixed green salad, for serving

Directions:

1. Heat the oven to 400 degrees.  Heat the oil in a 9-in cast-iron skillet over medium heat.  Add the onion, season with 1/2 tsp salt and cook, covered, stirring occasionally, until tender, 8 to 10 minutes.

2. Meanwhile, in a large bowl, whisk together the eggs.  1/4 tsp salt and 1/2 tsp pepper.  Fold in the hash browns, peppers and all but 1/2 cup of the cheddar.

3. Stir the garlic and thyme into the onion and cook for 1 minute. Add the kale and cook, covered, tossing occasionally, until beginning to wilt, 2 to 3 minutes.

4. Transfer the egg mixture to the skillet and stir to distribute the ingredients.  Sprinkle with remaining 1/2 cup cheddar and bake until set, 20 to 25 minutes. (For a golden-brown top, broil for 1 to 2 minutes after baking) serve with salad, if desired.

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Fall Tasty Smoothies 0

Posted on September 24, 2014 by Grace

Whether it’s morning fog or an afternoon slump, we all have those times when we could use a little energy boost.  For a healthy, all natural way to increase your get up and go, sip a nutrient dense smoothie! These recipes are the perfect way to start a busy day or ward off a midday energy dip.  And the best part is it’s not just a quick fix. They’re packed with the vitamins and macronutrients you need for lasting energy and overall great health.

Fall Smoothie Recipes:

Pomegranate Healthy Smoothie

Fight Fatigue with a Pomegranate Pear Smoothie!

This tart pom and pear blend is refreshingly light and vibrant. Studies show potassium-rich pomegranate juice can nix feelings of fatigue and the complex, slow-releasing carbohydrates in pears keep you fueled for hours.

Ingredients:

  • 1 cup canned or fresh pears, diced
  • 1/4 tsp. freshly grated orange zest
  • 1/3 cup pure pomegranate juice
  • Honey or agave, to taste
  • 1 cup of ice

Directions:

Add pears, orange zest and juice to blend; blitz until smooth. Sample, then add honey or agave to taste.  Add ice; blend until frosty. Pour into a tall glass and enjoy.

Boost your Energy with a Spiced Pumpkin Smoothie!

Sweet Pumpkin Smoothies

This smoothie tastes like a decadent slice of pumpkin pie. It is perfect for breakfast! Why is it such an effective energy booster? Both pumpkin and cashews are rich in magnesium, which you body needs to convert food into energy.

Ingredients:

  • 2 tbs. canned unsweetened pumpkin puree
  • 2 Tbs. cashews
  • 1/4 cup pitted dates
  • 1/2 pumpkin spice
  • 1 cup coconut water
  • 1 cup ice

Directions:

Add pumpkin, cashews, dates, pumpkin pie spice and coconut water to blender; blitz until smooth. Add ice; blend until smooth. Add ice; blend until frosty. Pour into a tall glass and enjoy.

Tortellini Pasta Salad 0

Posted on September 23, 2014 by Grace

Diet Pasta Tortellini Meal

Ingredients:

  •  1 pkg (9 oz) tricolor cheese tortellini
  • 2 cups trimmed sugar snap peas
  • 2 cups baby carrots
  • 2 cups broccoli florets
  • 2 Tbsp pesto
  • 2 cup cherry tomatoes, halved
  • 40 black olives, chopped
  • 1/4 tsp ground black pepper
  • Fresh basil

Directions:

1. Cook tortellini in a large pot of boiling water per the package directions, stirring occasionally. Add sugar snap peas, carrots, and broccoli and cook until tender but still crisp, about 3 minutes.

2. Drain pasta and vegetables, and rinse with cold water.  Place into a large bowl and toss with the pesto.  Fold in the tomatoes, olives, and pepper. Garnish with basil, if using.

Did you know that olives are packed with belly-fat fighting nutrients, including monounsaturated fats and polyphenols?

Dish nutrition (per serving): 367 cal, 15 g protein, 50 g carb, 8 g fiber, 8 g sugar, 13 g fat, 780 mg sodium.

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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.

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