Shrinktheplanet Weight Loss

Losing weight can be very frustrating mainly because losing weight requires a lifestyle change which isn't always easy.

Bad habits such as poor diets, take a lot of will powder to change, but the good news is that once your start a daily routine it gets easier. You will not only start to shed the pounds, but you will also feel and look great. Take a note of some weight loss tips below:

Eat Breakfast:

Breakfast is the most important meal of the Day, because it gives us the energy & fuel to get us going in the morning! And Since breakfast is the first meal of the day chances are that this is the meal that we will burn off these calories. And skipping  breakfast could lead to binge eating later in the day, so don’t skip on your breakfast and this will help you stay on track to your weight loss goals.

Skip the Scale:

Measure your weight loss by the way your cloths fit rather then the scale. Most people trying to lose weight, tend to weigh themselves much too often, which leads to  frustration.  Healthy long lasting weight loss takes time, it is often about changing your lifestyle, so avoid getting discouraged and measure your weight loss success by the way your cloths fit.

Take it slow, small steps lead to bigger goals:

Weight loss often requires a lifestyle change that can be quite challenging, so most people are often more successful when they make small changes. Usually making too many changes all at once leads to failure.

Make a plan and evaluate your progress:

An important technique is to monitor your weight loss progress, so keeping a visual record of your weight loss status is key to reaching your weight loss goals. Devote some time to identify and evaluate your weight loss goals, progress and challenges, it will help stay on track and motivated.

Treat your self you deserve it:

 It is so important to treat yourself as you are working so hard toward your goals, so choose a day to reward yourself, maybe Friday or Saturday night by dining out.  There are some great restaurants with low calorie meals.

Add Strength training:

Adding a pound of muscle mass will cause you to burn up to 50 extra calories per day, even when you’re just sitting down. Imagine how much faster you could lose weight if you replaced 10 lbs of fat with muscle?

Eat the right foods: 

Eliminate processed foods from your diet. Processed foods are striped of nutrients and contain chemicals and artificial flavors and have almost no nutritional value. Most processed foods are made with trans fats, saturated fats, and large amounts of sodium and sugar. These types of foods should be avoided, or at least eaten sparingly. Replace processed foods with whole gain and whole wheat with all natural ingredients.

Adapt your schedule to working out:

Plan out when your going to workout. If you schedule time to work out you have a better chance of sticking to your scheduled time. The morning is usually the best time to work out it keeps you energized though out the day.

Add more Fiber to your Diet:

Did you know that fiber increases weight loss. Fiber is a key to a healthy diet. Studies have shown that most people with high fiber diets lose more weight. Fiber actually acts as a binding agent, it blinds to fatty deposits flushing them out of your system increasing weight loss. Most experts suggest 25 to 30 grams of fiber per day. Some high fiber fruits are; apples, raspberries, blackberries ect. and high fiber vegetables are; corn, artichokes, spinach, ect. more options view Fiber Chart.

Snack Smart - Make healthy snack choices.  There are some great tasting healthy snack to choose from, here are some recommendations:

Popcorn:

Popcorn is very low in calories and high in fiber. Use a tablespoon of herb flavored Olive oil (i.e parsley, basil, oregano, ect.) to pop the corn. The herb flavored olive oil gives the popcorn a great taste. You can also use Leggio’s Italian Gourmet Dipping and Cooking Olive Oil,or another brand of dipping Olive Oil.  This adds a lot a flavor to your popcorn just try it you will love it. Let us know what you think? Just 4 cups of popcorn = 120 calories.

Almonds are full of nutritional value and a high source of fiber. There benefits are endless, a cup of almonds is 143 calories and has 11.3 grams of fiber, so choose this great tasting snack to increase your weight loss. Have a half of cup of almonds @ 71 calories for your nightly snack, it will keep you on track to your weight loss goals while satisfying your nightly snack cravings.

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There noting like a warn bowl of healthy oatmeal to start you day off right. Oatmeal is not only healthy, but it also fills and pump you up.

Check out these Oatmeal Recipes to warm you up!

• 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

• Banana-Pecan Oatmeal Recipe:

Mix it up 

Mix 1/4 cup of whole gain oatmeal, 1/2 cup of water, 1/2 scoop of vanilla whey powder, a teaspoon of cinnamon, and a pinch of salt. Microwave the mixture on high for 90 seconds and top with 1/4 cup of fat-free milk, a sliced banana, and a tablespoon of pecan pieces.

Makes 1 serving. Per serving: 388 cal, 9 g fat (1.5 g sat), 63 g carbs, 349 mg sodium, 9 g fiber, 18 g protein

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Make healthy Snack Choices

all natural diet snack - popcorn

• This is a tasty healthy snack alternative to those high calorie high fat snack foods found in most supermarkets. Forget those package popcorn brands they are full of trans fats and hydrogenated oils, that are referred to as processed foods.

• Making popcorn yourself with olive oil and fresh herbs, will save you a lot of calories and fat that you just don’t need. Learn more about processed foods and the detox diet.

• It is recommend that you use Leggio’s Italian Gourmet Dipping oil it gives the popcorn a great fresh herb taste. This recipe is very low in calories and high in fiber – only 30 calories for 1 cup, so eat up and enjoy.

Popcorn Benefits: Popcorn is low in calories and high in fiber

Low Calorie Popcorn with herb flavored Olive oil recipe

Recipe Ingredients:

• popcorn kernals
• olive oil
• dipping oil with fresh herbs
• a sprinkle sea salt

Popcorn Recipe Directions:

Use a tablespoon of herb flavored Olive oil (i.e parsley, basil, oregano, ect.) to pop the corn. The herb flavored olive oil gives the popcorn a great taste. You can also use Leggio’s Italian Gourmet Dipping mixed with Olive Oil, or another brand of dipping Oil.  This adds a lot a flavor to your popcorn, just try it you will love it. Let us know what you think? Just 4 cups of popcorn = 120 calories 1 cup = 30 calories

Enjoy and happy snacking!

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Makes: 4 servings

calories: 435

Directions:

1. Preheat broiler. Whisk together oil and 1-1/2 teaspoons cumin in a small bowl; salt to taste. Lightly brush both sides of each tortilla with cumin oil and arrange in a single layer on a cookie sheet. Broil 4 inches from heat, turning once, until golden brown and crisp, about 2 minutes. Transfer to rack to cool.

2. Meanwhile, toss chicken with 2 tablespoons juice in a serving bowl; salt and pepper to taste.

3. Toss together beans, tomatoes, 1 tablespoon juice, and remaining 1/2 teaspoon cumin in another serving bowl; salt and pepper to taste.

5. Arrange bowls of chicken beans, and stack of tortillas on the table. Place lettuce, salsa, and sour cream in separate bowls; serve on the side . Top each tortilla with desired toppings to create individual salad tostadas. Makes 4 servings.

Our foods have changed over the last 50 years, because the food industry has changed what we are eating today. Today’s food industry goals are to grow it Bigger, Faster and Cheaper. The reality is that a handful of companies have changed what we eat.

Our food is being reengineered into something that is unrecognizable. We have all all sorts of chemicals in our foods, pesticides, growth hormones, antibiotics, and plastic pollutants, to name a few. Certain toxins in you food can contribute to weight issues and obesity.

The chemicals that disrupt the function of our hormonal system are called obesogens. Obesogens can cause heart disease, diabetes, obesity, and high cholesterol.

Recently the American Medical Association has come out in support of the idea that these obesogens play a significant role in our national obesity crisis.

What foods are the biggest culprits of Obesogens? They are:

Meats containing ARTIFICIAL HORMONES:

• A study in the International Journal of Obesity from researchers at 10 different universities, including Yale Unitversity School of Medicine and Johns Hopkins University, found that the use of steroid hormones in meat production and on conventional dairy farms could be a possible contributor to the obesity epidemic.
• Consumption of meat from cattle treated with hormones, means you are taking them in, too.  Nationally occurring hormones, such as estrogen, progesterone and testosterone are being pumped into our cattle.  In addition, trenbolone acetate or TBA is also given to cattle to “beef them up.” And this goes back to one of  today’s food industry goals, making our foods bigger, so they charge more money. TBA is an anabolic steroid that’s eight to 10 times as potent as testosterone.  That means if your cattle has it, your meat has it, and you then have it.

Did you know that conventionally-raised beef contains six different steroids (all obesogens)?  The typical conventional steak has seven and a half time as much fat as a steak normally should have.

RECOMMENDATIONS TO AVOID  OBESOGENS

Keep in mind that when shopping for meats that a lot of obesogens are fat soluable, so they accumulate in fatty tissues.  So pick leaner cuts of meat if yOu can, 95 percent lean beef for example.

But the best way to avoid harmful artificial hormones is to go organic, fee Range, Grass-Feed. Check the labels, as there are several grades of organic foods.

Another culprit is the Dirty Dozen: Non organic peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrots, pears.  Avoid pesticides by buying organic for these fruits and vegetables.

We want to know what you think? Have you heard of  Obesogens and how can we get awareness out there?

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