This is a great addition to your diet plan!

INGREDIENTS
• 4 medium carrots, peeled and finely diced
• 2 stalks celery, finely diced
• 1 large red bell pepper, seeded and finely diced
• 1 (8-ounce) can water chestnuts, drained and finely diced
• 3 scallions (white and green parts), thinly sliced
• 2 tablespoons grated or finely minced fresh ginger
• 4 cloves garlic, minced
• 1 pound ground chicken (at least 90% lean)
• 1/4 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/3 cup bottle Chinese plum sauce
• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons rice vinegar
• 1 teaspoon hot chili paste, such as sriracha (or to taste)
• 1/4 cup unsalted roasted cashews, chopped
• 1/4 cup minced fresh cilantro, plus extra for garnish (optional)
• 1 head Boston or Bibb lettuce

DIRECTIONS

• Liberally coat a large skillet with oil spray, and preheat it over medium-high heat.
• Add the carrots, celery, bell pepper, water chestnuts, scallions, ginger, and garlic. Sauté, stirring occasionally, until the vegetables soften slightly, about 5 minutes, adding a tablespoon of water at a time as necessary to prevent scorching.
• Reapply oil spray if necessary, and add the ground chicken to the skillet. Cook until the chicken is no longer pink, breaking the meat into a fine crumble with a wooden spoon as it cooks. Season with the salt and pepper.
• Add the plum sauce, soy sauce, vinegar, and chili paste and stir to coat. Reduce the heat to low and simmer until heated through.
• Remove the skillet from the heat, and stir in the cashews and cilantro. Allow the mixture to cool slightly, about 5 minutes.
• Clean the lettuce and break off 12 individual leaves (trim away the stem end of the leaves if they are tough). Fill each lettuce cup with roughly ½ cup of the chicken mixture. Garnish with additional cilantro if desired.

Nutrition Information

Calories – 298
Protein – 27 g
Total Fat – 9 g
Saturated Fat – 2 g
Cholesterol – 80 mg
Sodium – 610 mg
Carbohydrate – 34 g
Fiber – 5 g

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Low calorie cookbook

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Ready to lose a few pounds by eating foods that increase weight loss!? There are five foods that can help.

And the best part is that you won’t feel like you’re “eating light” with this group of weight-loss-boosting noshes. In fact, it’ll still feel like the holidays!

Salmon:
Seems the omega-3 fatty acids in this fish may turbocharge your body’s fat-burning engines – especially when coupled with exercise, one study found. Try this great low calorie healthy salmon recipe get recipe

Eggs:
They’re back on the healthy-foods list. In one study, dieters who ate eggs for breakfast were able to stave off hunger longer than the folks who loaded up on carbs at breakfast.

Peanuts:
May seem counterintuitive — after all, they are high in fat and calories — but a small daily serving of peanuts may discourage weight gain, research suggests. Possibly because the healthy fats in peanuts are easier to burn off than the unhealthy fats from other fatty treats, like cheesecake and chips. Just make sure you substitute the nuts for another high-calorie food.

Apples:
Munch on an apple before every meal and you’ll be less likely to clean your dinner plate, research shows. Apples are fiber-filled yet low in calories, which means you fill up on less.

Fava beans:
Why fava beans? Because these creamy beans are loaded with flavonoids. And a 14-year study in women showed that high flavonoid intake may help ward off belly fat

Try this great fave beans recipe “low calorie Pasta with Fresh Fava Bean Sauce”- get recipe directions

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Open-Faced Tuna Sandwich
3 oz canned solid light tuna mixed with 1 tsp Dijon mustard, 1 Tbsp plain nonfat yogurt, 1/2 tbsp of olive oil and 1/4 tsp dill
1 slice seven-grain bread*

*Don’t skimp on carbs. Studies show that a diet rich in whole grains has been associated with lower body mass index (BMI) and smaller waist circumference.

Side Salad
1 cup chopped romaine lettuce
1/4 cup sliced carrot
1/4 cup cherry tomatoes
1/4 cup artichoke hearts (in water), quartered
1 tsp olive oil
1 small Granny Smith apple, sliced and served on the side

Total: 355 calories

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Healthy powder foods that you should include in your diet and weight loss plan! Start boosting your nutrition and lose weight by incorporating power foods into your diet. If you are looking to get fit, increase your energy and look great then get started eating healthy with these mineral and vitamin enriched foods:

Brown Rice

Brown rice is a whole grain which means it is a whole food, high in fiber, and is considered a good carbohydrate. Brown rice is a good addition to a healthy diet plan and weight loss plan.

Unlike white rice which is considered a bad carbohydrate, and is comprised of very little nutrients. White rice when consumed breaks down into mostly sugar, and sugar will turn into fat if the body does not burn it off. This is why processed foods, bad carboydrates cause weight gain and health related diseases.

Benefits of Brown Rice:

The whole gain brown rice is comprised of three components bran, germ and endosperm.

The bran contains about 80% minerals; the germ contains vitamin E, minerals, unsaturated fats, antioxidants, and phytochemicals which are chemicals found in fruits, vegetables and beans, and other types of plant foods. So eat up there are many recipes prepared with brown rice,  check out the weigh-less recipes for some great tasting low calorie recipes that you will enjoy! One great tasting low calorie recipe is rice pilaf get directions.

Salmon

Salmon is low in calories and saturated fat, and has long been known for it numerous health benefits. Salmon does the body good because it is an excellent source of protein, nutrients and essential to a healthy diet and weight loss plan.

Salmon Health Benefits:

Omega-3, one of the most well-known benefits that salmon has, which is a unique type of health promoting fat that provides enormous benefits to our health. Salmon also has other important benefits such as; proteins and amino acids.

Proteins or amino acids are essential components of our cells, tissues, enzymes, hormones and every other body part. The proteins from salmon (and most other fishes) are easy digestible and easily absorbed into the body. They do neither have any adverse side effects nor contain carcinogenic compounds, like other meats do. Salmon is also source of good fat (omega-3 fatty acids) which also plays a vital role in keeping you healthy. Salmon is also rich in some of the very essential minerials  like iron, calcium, selenium and phosphorus and vitamins like A, B and D. Selenium, which is very necessary for building up of tissues, hair, nails etc., is best obtained from animal proteins and among which, salmon is one of the best.

Spinach

Spinach is a great choice, it is not only an excellent source of  nutrients, but is is loaded with flavonoids, which act as antioxidants that protect our body from free radicals keeping us healthy and looking younger.

Benefits of Spinach:

Spinach is loaded with vitamin k, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin c, vitamin b2, potassium and vitamin B6.

There are so many great tasting spinach recipes that are easy to prepare.

Quinoa

Have you heard of this new super food Quinoa? Did you know that it provides an excellence source of nutrients?

Quinoa is known as one of the most nutritious foods on the Planet, this super food is packed with protein and high in fiber. And fiber is important to losing weight because it acts as a binding agent, it blinds to fatty deposits flushing them out of your system increasing weight loss.

Quinoa is considered a complete protein, which means that, like meats, eggs and dairy, it packs all the essential amino acids your body needs to build muscle. Quinoa has about twice the protein of regular cereal gains, fewer carbohydrates, and even a dose of healthy fats.

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Dr. Oz Diet

Dr. Oz is best known for his work with Oprah on health and weight issues. His new diet is called “You: On a Diet!” The program says it will help you get thinner and drop inches. The claim is that you could drop a dress size in 10 days.

Dr. Oz outlines 5 ingredients to avoid including: hydrogenated oil, sugars, high-fructose corn syrup, enriched flour and bleached flour.

On the Oprah show, Dr. Oz provides 10 tips for a healthy lifestyle.

1. Measure inches, not weight.

Take measurements — especially around your waist at your belly button. For the best health, your waist should be 1/2 your height.

2. Walk every day for 30 minutes.

The best indicator of how long and well you will live is your exercise capacity. Since you only need 30 minutes daily, go with easy things. Take the stairs. Park further away in the parking lot. If you’re going to watch TV, ride your stationary bike. Just get moving.

3. Clean out your fridge.

Read labels of all the food you have — if it’s not within your diet plan, get ride of it. Make sure to eliminate foods that have any of the following ingredients listed as one of the top five ingredients: saturated fat, trans fat, simple sugars, enriched bread or high-fructose corn syrup.

4. Shop wisely.

Buy whole-grain or whole wheat bread. It has to be 100 percent whole grain, otherwise it’s just another way to package enriched flours with most of the nutrients removed. If you buy juices, make sure it is 100 percent juice, or it is most likely high in sugar. Fill up your cart with vegetables. If you buy it, you’re going to eat it — don’t go to the store when you’re hungry and more likely to purchase things on impulse.

5. Eat more fiber.

Every time you eat fiber, you’ll feel more full. Fiber also assists with slowing down the digestive process for more balanced blood sugar levels throughout the day.

6. Eat the same every day.

Since many choices cause overeating, select the meal you hurry through the most, and then set yourself up for success by eating the same healthy meal every day.

7. Don’t eliminate fat.

Fat activates necessary hormones. If you eat a little bit of healthy fats before meals, your brain will think you’ve eaten and you will most likely not overeat. Nuts are a great choice for a healthy fat.

8. Get back on track.

If you make a mistake, don’t quit. Just get right back on track.

9. Get the right equipment.

Buy some running shoes that fit — they are good for both walking and running. Get a copy of the 20-minute “YOU: On a Diet” workout program. It doesn’t require weights and can be completed quickly.

10. Share your successes.

When you have successes and share them with others, not only does it make you feel good, but it also motivates you to keep going.

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Have you heard of fenugreek tea? Does it promote weight loss?

What is fenugreek tea? It is a spice popular in Indian and Middle Eastern cooking. It has been proven to speed slimming and improve overall health. Canadian researchers recently discovered that 4-hydroxyisoleucine, an amino acid in fenugreek, boosts the pancreas’s ability to metabolize energy in the form of both sugar and fat.

Another study showed that after eight weeks of consuming a daily drink made from about 1 tbs. of fenugreek, subjects had better blood sugar control and lower cholesterol levels.

In addition, some people have reported losing 10 pounds in a week-and 30 total-by drinking fenugreek tea daily.

Other Health Benefits of Fenugreek

The active constituents in fenugreek are alkaloids, lysine and L-tryptophan. It also contains steroidal saponins (diosgenin, yamogenin, tigogenin, and neotigogenin) and mucilaginous fiber which are believed to be responsible for many of the beneficial effects fenugreek exhibits.

The chemical compounds found in fenugreek have the ability to aid the digestive process. Consequently, when taken with meals it is believed that fenugreek is able to slow down the rate at which sugars are absorbed into the body, whereby regulating blood sugar levels. Additionally, studies indicate that 4-hydroxyisoleucine (an amino acid) found in fenugreek may induce or promote the production of insulin when blood sugar levels are elevated.

In studies of animals and humans with both Diabetes and High Cholesterol levels, fenugreek appeared not only to regulate blood sugar levels but also lower levels of harmful cholesterol.

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