Shrinktheplanet Weight Loss

Here is a weekend treat that is guilt free. The white flour has been slashed  and in its place is healthy carbs “whole wheat flour and oats”, plus an unexpected dash of sugar-lowering cinnamon. Wheat germ provides healthy fats, extra fiber, and deliciously nutty flavor.

Preparation time: 20 minutes Cooking time: 15 to 20 minutes Serves 8

Ingredients:

• 2 cups low-fat buttermilk. 
• 1/2 cup old-fashioned rolled oats. 
• 2/3 cup whole wheat flour. 
• 2/3 cup all-purpose flour. 
• 1/4 cup toasted wheat germ. 
• 1 1/2 teaspoons baking powder. 
• 1/2 teaspoon baking soda. 
• 1/4 teaspoon salt. 
• 1 teaspoon cinnamon. 
• 2 large eggs. 
• 1/4 cup firmly packed brown sugar. 
• 1 tablespoon canola oil. 
• 2 teaspoons vanilla extract. 
• 1 cup maple syrup, warmed. 
• 1 1/2 cups sliced strawberries, bananas or blueberries.

Directions: 1. Mix the buttermilk and oats in a small bowl. Let stand for 15 minutes.

2. Whisk the whole wheat flour, all-purpose flour, wheat germ, baking powder, baking soda, salt, and cinnamon in a large bowl.

3. Whisk the eggs, sugar, oil, and vanilla in a medium bowl. Add the buttermilk mixture. Add this mixture to the flour mixture and mix with a rubber spatula just until flour mixture is moistened.

4. To cook the pancakes: Coat a large nonstick skillet with cooking spray. Heat over medium heat. Spoon about 1/4 cup batter for each pancake into the skillet and cook until bottoms are golden and small bubbles start to form on top, about 3 minutes. Flip the pancakes and cook until browned and cooked through, 1 to 2 minutes. (Adjust the heat as necessary for even browning.) Keep the pancakes warm in a 200°F (90°C) oven while you finish cooking the remaining batter.

To cook the waffles: Coat a waffle iron with cooking spray. Heat the iron. Spoon in enough of the batter to cover three-quarters of the surface, close the iron, and cook until the waffles are crisp and golden brown, 4 to 5 minutes. Keep the waffles warm in a 200°F (90°C) oven while you finish cooking the remaining batter.

Shop Now at Amazon.com and save on a Black & Decker G48TD Grill and Waffle Baker.

5. Top with maple syrup and strawberries (or blueberries). One serving is 2 pancakes or waffles. Wrap any leftover pancakes or waffles individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.

Tip If you don’t have buttermilk on hand, make your own “sour milk” by mixing 1 tablespoon lemon juice or vinegar with enough low-fat milk or plain soy milk to measure 1 cup. Alternatively, blend equal proportions of fat-free plain yogurt and low-fat milk. Shelf-stable buttermilk powder is another option; substitute according to package directions, but for added calcium and body, replace liquid with low-fat milk instead of water.

Per serving 292 calories 8 g protein 60 g carbohydrates 3 g fiber 3 g total fat, 1 g saturated fat 56 mg cholesterol 331 mg sodium

Shop Now for: Bob’s Red Mill Gluten Free Whole Grain, Rolled Oats, 32-Ounce Bags

Shop Now for Mother’s Natural Toasted Wheat Germ (6×12 oz.)

The Perfect Human Diet

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Calorie Counter and Diet Tracker by MyFitnessPal

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Most of us find ourselves looking for that late afternoon snack, especially during the work week. A bag of frozen blueberries, a protein bar or a frozen banana, are some great snack ideas to bring to work but every once in a while we want something more crunchy, and less sweet. On these occasions a small serving of chips usually fits the bill.

Kettle Baked Chips are really good, and of course, tortilla chips, fiber one bar are a favorite among most. But recently there is another chip that lives up to all expectations for a healthier version of the potato chip – Food Should Taste Good Chips.

Ah, the name says it all! How could a food lover pass a display of chips in the health food aisle that is made by a company called Food Should Taste Good? Let’s face it. Much of the stuff that is marketed as healthy doesn’t taste good. Some of it is flavorless, and some is just downright un-yummy and tastes like cardboard. The Food Should Taste Good Chedder and Baffalo flavor Chips are delicious and many diet goers are raving about how tasty they are. If the name of the company is a marketing gimmick, it is definitely working!

These chips are definitely appropriately named. They are very good, and a serving is only 4 weight watchers points plus points! The Buffalo flavor, which was, very Buffalo-ey but not what you’d call “hot” yet very delicious. These chips are made with all natural ingredients and they are baked, not fried, a must if you want to keep your arteries free-flowing, right? They are also free from trans-fats, cholesterol, GMOs and gluten. They are low in sodium and certified Kosher. Wow! That’s certainly a lot for one bag!

In addition to the chedder and very buffalo-ey Buffalo, there are also six other varieties including Sweet Potato, multi-grain, Olive, Jalapeno – and (did they dare?) chocolate! Each one ounce serving of these chips that are very deserving of their name has 140 calories and three grams of fiber.  These Low Calorie Healthy Chips can be found online at Amazon.com.

Ingredients
Stone Ground Corn, High Oleic Sunflower Oil and/or Safflower Oil, Brown Rice Flour, Flax Seeds, Evaporated Cane Juice, Oat Fiber, Sesame Seeds, Sunflower Seeds, Quinoa, Soy Flour, Sea Salt.

Shop Now: FoodShouldTasteGood Cheddar Tortilla Chips

Other Low Calorie Snack Options:

Guiltless Gourmet Organic Baked Tortilla Chips, Blue Corn, 7-Ounce Bags (Pack of 12)

7" La Tortilla Factory Whole Wheat Low Carb Tortillas (Regular Size)The alternative to high carb Mexican Foods. La Tortilla Factory Fat-Free Tortillas are made with the finest wheat flour and oat fiber. La Tortilla Fac... Read More >

500 High Fiber Recipes: Fight Diabetes, High Cholesterol, High Blood Pressure, and Irritable Bowel Syndrome with Delicious Meals That Fill You Up and Help You Shed Pounds!

A high-fiber cookbook that is good for the heart and gives you practically the most variety of any co... Read More >

South Beach Diet Protein Fit Cereal Bar, Peanut Butter, 5-Count (Pack of 8)South Beach Diet Peanut Butter Protein Fit Bars

Popchips 6-Flavor Variety Pack, 0.8-Ounce Single Serve Bags (Pack of 24)

 

 

 

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lately all this low-fat health talk has been taking the fun right out of snacking... Read More >

Starting a weight loss program can be challenging so it is so important that you plan out key weight loss strategies that will help you reach your weight loss goals.  Creating a weight loss plan that includes weight loss goal objectives,  foods, workouts and challenges  is critical to succeeding on a daily, weekly and month basis.

Without a doubt if you are not planning out and watching what you’re eating and how often you workout you won’t see the same  caliber of results as you would see if you spend some time on planning out your weight loss strategies.

Let’s quickly go over 10 weight loss tips that you can start using immediately to boost your results as you reach towards that end goal.

Weight loss Goal Sheet

A weight loss goal sheet can give you the accountability you need to reach your goals. It’s also helpful to first find out your body’s BMR (Basal Metabolic Rate) a measurement of your body’s caloric intake, this will give you your daily calorie requirement to start losing weight.  And write down your  meals and activities so you can be aware of any emotional triggers that compel you to reach for food. After two weeks of careful documentation, review your weight loss goal sheet and look for patterns. Another smart move to keep yourself motivated is to make sure that you review your weight loss goals daily. By reviewing your weight loss goal sheet daily will ensure that your mind stays fixated on what you’re looking to accomplish. Sign up for a Weight loss Plan and Get your Weight Loss Goal Now!

Boost Your Protein

Finally, the last weight loss tip that you must put in place is to boost your protein intake. Since protein causes the body to burn off the most calories just digesting it, by including it in your diet you can automatically see a nice metabolic increase. Many women do fall short in protein, so this is something to really focus in on.

Create Balance Between Weights and Cardio

The very first thing you should always aim to do is find a good balance between weights and cardio training. Relying too much on cardio training will quickly come at the expense of muscle gains and could eventually lead to muscle lost. Unfortunately since many women do tend to prioritize cardio training, this is precisely what happens. Remember, strength training will actually make you look leaner and more toned, but it will not make you look bulky.

Women simply do not have the levels of hormones in their body to support this type of growth.

Here are some great exercise workout recommendations:

• Zumba – learn more about the Zumba workout.
• Kettlebell – learn more about the kettlebell workouts.
• The Wave – learn more about the wave workouts.

Add fiber to your Daily Diet

Second, always be sure that you start your day off with some fiber. This will help keep you feeling full throughout the morning and slow the release of carbohydrates into the blood stream.  Fiber increases weight loss because…Fiber increases the sensation of fullness and influences the hormones that regulate food intake.  Fiber is an essential part of our daily diet, because it helps our bodies feel full while eliminating fat deposits from our body.

Add Vegetables To All Main Dishes

Looking for a quick way to add more food to your diet without boosting the calories? Start eating more vegetables. Vegetables are virtually calorie free and will add plenty of bulk to your dish so you feel satisfied on fewer calories.

Avoid Additional Sauces Or Condiments

One place where many people fall trap to is sauces and condiments. As much as possible try and have your foods in their natural states. This will allow you to better control calories and keep added sugar and fat down.

Make Sleep A Priority

Think you can sleep when you’re older? Think again. If you want to maintain a slim waistline, sleep needs to be a priority. If you’re not getting enough sleep at night your body is going to release more of a certain hormone called cortisol, which actually encourages stomach fat accumulation. Aim for at least seven hours a night, if not eight.

Swap Coffee For Green Tea

When it comes to waking up in the morning, try green tea rather than coffee. Both provide a source of caffeine to your diet but green tea is also going to help increase your metabolism and improve your weight loss results. Plus, it tastes great.

Find A Workout Buddy

One of the best ways to increase your motivational levels to continue with your workout program is to find a workout buddy. When you know you have someone counting on you to show-up, you’ll automatically make working out a higher priority.

Get a girlfriend and make it a contest where whoever reaches their goal first gets a day at the spa.

Add a hobby to your Daily Routine 

Read

Reading at night is much better than watching TV if you are trying to get to sleep. Reading will engage your brain, which burns calories, while it makes it difficult to eat a snack. If you can read something that you are interested in, you will not be snacking. Once you become engage in a great book, it will become something that you look forward to, keeping you from thinking about food and over eating. Don’t let food control your life.

So keep these weight loss tips in mind. If you can include even just a few of them you should see a noticeable change in your progress level.

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Easy Weight Loss Tips

1. Fatigue-Fighting Protein Blaster!

Ingredients:

• Banana
• Soy Milk – Try this shop now: Soy Dream Enriched Soymilk (See all Soy Milk).
• Crushed pineapple
• Pineapple sorbet
• Protein Powder – Try this shop now: Navitas Naturals Organic Hemp Protein Powder.
• Strawberries

Try this Protein Powder:

Navita Naturals Hemp Protein Powder. Shop Now for Navitas Naturals Hemp Protein Powder, 16-Ounce Pouches.

Directions:

Blend 1/2 ripe banana, 1/4 cup low-fat soy milk, 1/2 small can crushed pineapple, 1/4 cup pineapple sorbet, 1/2 tbs. protein powder, 1/4 cup strawberries.

Fatigue-Fighting Protein Smoothie Benefits:

• Weight Loss Boost – soy adds protein to this fruity cocktail, and protein "lays down the building blocks for metabolism-boosting muscle," says Dr. Oz.
• Healthy Boost – "It packs the protein to keep you going all day long." Dr Oz says.  Turns out, protein steadies blood sugar and prevents afternoon crashes.

2. Get-Glowing Smoothie!

Ingredients:

• Coconut Milk – Try this Shop Now: Native Forest Organic Classic Coconut Milk.
• Almond Milk
• Pineapple
• Mango
• Ice

Try this Coconut Milk!

Natural Organic Coconut Milk. Natural Value Organic Coconut Milk, 14 Ounce Cans.

Directions:

Blend 2 tbs. unsweetened coconut milk, 1 cup almond milk, 1/2 cup pineapple, 1/2 cup mango, 1/2 cup ice.

Get Glowing Smoothie Benefits:

• Weight Loss Boost – contains vitamins A,B,C,E and the enzyme bromelain to soothe internal inflammation-a hidden condition linked to weight gain, says Dr. Oz.
• Health Boost – It fights wrinkles, puffiness, even teenage acne! "Reducing inflammation is key to great skin," says Dr. Oz. author of YOU: the owner's manual for teens.

Get More Information on The Dr. Oz Lose 9 Pounds a Week Smoothie Diet.

See larger image Soy Dream Enriched Soymilk, Original, 8-Ounce Aseptic Boxes (Pack of 27) (Grocery) List Price: $42.00 USD New From: $34.45 In Stock Release date November 13, 2006.

DESIGNER WHEY The Biggest Loser Protein Powder Supplement, Vanilla Bean, 10-Ounce CanisterDesigner Whey's The Biggest Loser Protein contain 8grams of Whey Protein Isolate per serving with 6grams of Prebiotc fiber to help curb hunger. Low in calories with only 40 caloreis per serving and 0grams of fat! Calcium has been addded for to aid in fat loss and bone health

Amazing Grass All Natural Drink Powder, Green Superfood, 8.5-Ounce ContainerGreen SuperFood is blended to perfection in a delicious tasting powder that mixes well with juice, water or your favorite beverage. One serving gives ... Read More >

Alive! Pea Ultra-Shake Vanilla, 2.2 lbs PowderAlive Ultra-Shake Pea Protein is the most complete daily energy supplement shake. Its also a comprehensive, whole food multi-vitamin with the added be... Read More >

Extreme Makeover Weight Loss Edition: The Workout 2011Get up, get moving and start losing with three easy-to-follow workouts created by transformation specialist Chris Powell from ABC's hit show, “Extre... Read More >

This 17 day diet strawberries, blueberrie and yogurt recipe is super easy. Have it in morning for breakfast or a delicious snack. It satisfies your 2 probiotic servings and 1 fruit for the day.

Cycle 1 Recipe – 17 Day Diet!

Ingredients:

• 1 Cup Plain Fat Free Yogurt.
• 4-5 large strawberries, sliced.
• 1/4 cup blueberries.
• 3 tsp ground flax seed. – Shop Now: (Now Foods, Organic Golden Flax Seeds).
• 1/2 tsp sweetener.

Directions:

Mix all together and serve cold. During summer months, try different berries such as blueberries, blackberries or raspberries.

On Cycle 3, add a sprinkling of your favorite bran cereal (such as Kashi Go Lean) for that added crunch.

See larger image Bob's Red Mill Organic Whole Flaxseed Brown, 24-Ounce Packages (Pack of 4) (Grocery) List Price: $21.92 USD New From: $17.96 In Stock Release date January 26, 2006.

Sea's Gift Korean Seaweed Snack (Kim Nori), Roasted & Sea Salted, 0.17-Ounce Bags (Pack of 24)Roasted & sea salted snack pack. No MSG. No sugar. A gift from the ancient sea. Eat traditional style with rice ball and spice. Or snack on like potato chips! Use in salads. Add to soup. Try as a pizza topping! Product of Korea.

The 1200-Calorie-a-Day Menu Cookbook : Quick and Easy Recipes for Delicious Low-fat Breakfasts, Lunches, Dinners, and Desserts

Imagine savoring three delicious, satisfying meals every day without worrying about counting calories or calculating fat grams. Now you can enjoy ... Read More >

Chex 100 Calorie Snack Mix, Cocolate Caramel, 4.44-Ounce Packages (Pack of 8)55% Less fat than regular potato chips. The Chex pieces you love in a convenient single serve pouch! Chex 100 Calorie gives you more of what you love!... Read More >

Popchips, Original, 0.8-Ounce Single Serve Bags (Pack of 24)

 

 

 

 

 

 

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lately all this low-fat health talk has been taking the fu... Read More >

Here is a great example of a Daily Menu Plan for Cycle 1:

Breakfast:

• 4 egg whites.
• ½ Cup of fat free plain yogurt w/ 3 strawberries, 1 Tbsp ground flax seed. Shop Now: (Now Foods, Organic Golden Flax Seeds).
• 1 8oz Hot Green Tea. – Try: Shop Now Bigelow Green Tea (See all Green Teas).

Lunch:

• ½ C of fat free plain yogurt w/ 4 strawberries, and 1 tsp Xylitol.
• 1 8oz Whey Protein Shake.
• Small handful of cherry tomatoes.

Afternoon Snack:

• White tuna fish w/ dribble of olive oil, salt and pepper

Dinner:

• Roasted chicken tenders w/ bbq sauce (just for added flavor).
• Steamed carrots.

Liquid intake:

• 8 oz hot lemon water.
• 8 oz hot Green Tea.
• 96 oz plus plain water.

Shop Now for The 17 Day Diet Workbook: Your Guide to Healthy Weight Loss with Rapid Results.

See larger image 100% Whey Protein (Health and Beauty)

7-Day Doubt Diet, TheWant to lose the weight of self-doubt? Join Renee Swope and thousands of others on The 7-Day Doubt Diet, a free devotional companion to Renee’s book... Read More >

17 Day Diet Recipe Book for Cycle 1A 17 day diet recipe book compilation of 180 approved 17 day diet recipes for cycle 1 on your kindle. You will never get bored with this list of recip... Read More >

The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life Five years ago, with the publication of The South Beach Diet, renowned Miami cardiologist Dr. Arthur Agatston set out to change the way America eats.... Read More >

The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off ForeverDevised by Dr. Pierre Dukan, a French medical doctor who has spent his career helping people to lose weight, the Dukan Diet rejects counting calories ... Read More >

Who doesn’t love chips well now you can have chips without the guilt! Whether you are on the 17 day diet or not "Kale Chips" are delicious and healthy. These chip are a great snack that the entire family will love. So enjoy and get healthy and slim!

Ingredients:

This is a favorite among many on the 17 day diet and even those who are just eating healthy.

Kale Chips also seem to be a favorite among kids who usually avoid most vegetables as if they were infested with the plague, but most seem to think these are great. So give this recipe a try on your kids it might be a great way to get them to also eat healthy.

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The Alternate-Day Diet: Turn on Your "Skinny Gene," Shed the Pounds, and Live a Longer and HealthierLife

The original intermittent fasting plan: easy to follow, effective, and science-based

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Kale Beira Kale Green 100 Hybrid Seeds by David's Garden SeedsThe traditional leaf kale (Gallena) for Portuguese kale soup. This unique specialty from Portugal is also called Portuguese cabbage or sea kale. The t... Read More >

The 17 Day Diet: A Doctor's Plan Designed for Rapid Results“We’ve all pledged, promised and bullied ourselves to eat better and exercise more, but so many times even the best intentions fall short. I incor... Read More >

Ingredients:

• 2 lemons, divided
• 6 halibut steaks or tilapia fillets
• 2 tbs. olive oil
• 2 tbs. white wine
• 2 cloves garlic, peeled and minced
• 1/4 cup chopped scallions
• 2 tbs. chopped fresh parsley

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The Barbecue! BibleNow the biggest and the best recipe collection for the grill is getting better: Announcing the full-color edition of The Barbecue! Bible, the 900,000-... Read More >

The 60 Minutes - 300 Calories CookbookHomemade recipes for beef, veal, lamb, chicken, pork, turkey, fish, seafood, pizzas and desserts, ready in 60 minutes, less than 300 calories.
The recipes cover various dishes with nutritional guidance about calories and cholesterol. Now, you can pick the perfect recipe for your family.

The Smart Chicken and Fish Cookbook: Over 200 Delicious and Nutritious Recipes for Main Courses, Soups, and Salads (Jane Kinderlehrer Smart Food Series)

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Jack Daniel's Barbecue Sauce, Original No. 7 Recipe, 28-Ounce Bottles (Pack of 6)An original line of barbecue sauces will transform the average backyard barbecue into a total grilling experience.

The  Ninja Kitchen System 1100 is great for making smoothies.  The blades are SOOO sharp.  It  does fantastically on just about everything .

Here are some pros on the ninja processor.

•  It makes a mean delicious smoothie.   (This is a great processor to make Dr. Oz’s Weight Loss Smoothies.).
• It does a great job at chopping veggies, but be careful not to over do or it will juice them!.
• It doesn’t matter if you use fruits or veggies, it will easily blend what ever you choose.
• It is great at making  guacamole – (A high fiber healthy Snack food).
• It is very powerful, easy to use and a snap to clean.
• It has very good safety features eliminating messes (locking canisters, and won’t start unless the lid is locked on properly)
• Takes up little room on the counter top.
• You can also use frozen fruit to make healthy ice cream. Adjust the amount of  liquid you use for your consistency preference. (Who does not like ice cream?).

Try the ninja blender!

Victoria a success story from the Dr. Oz’s weight Loss Smoothie Diet Says “I love mine! Rave Victoria. You pack it full, and you have a perfect smoothie in seconds”.

The bottom line is that the Ninja excelled at a number of tasks. It whipped up a mean smoothie, chopped onions evenly, and even crushed a pitcher full of ice into a pile of fluffy snow. It ground coffee beans evenly, although not finely, and made a consistent, though somewhat grainy, frozen margarita. It could be used to mix small batches of pizza dough in less than a minute.

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Mark of the Ninja [Online Game Code]

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50+ Smoothie Recipes for Weight Loss, Detox & Better Overall HealthI am so glad you picked up this short ebook on all of my favorite healthy smoothie recipes. Regardless if you want to improve your overall health, inc... Read More >

Smoothies for Good Health: The Superfruits, Vegetables, Healthy Indulgences & Everyday Ingredients Smoothie Recipe BookFuel your morning without damaging your waistline!

Get ready to blend it up with 85 mouthwatering recipes, all under 300 calories. These qu... Read More >

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Popcorn is a favorite on rainy days, at the movies and parties, but it can be loaded with saturated fat, cholesterol and calories.

This favorite popcorn recipe incorporates a MUFA with high energy yielding spices, for a flavorful fat burning treat. Recent studies have shown that diets with MUFAs, mono-unsaturated fatty acids, help reduce belly fat.

MUFA rich foods are nuts, oils, avocado, olives and dark chocolate.

High energy yielding foods are foods and spices that heat up our systems, requiring more energy to burn them.
Get More information on the MUFA Diet.

GET MORE INFORMATION ON THE MUFA – BELLY FAT DIET.

Adding a dash of heat to your meals with give your metabolism an extra kick.

Popcorn Recipe:

Pour 3 to 4 tbsp of olive oil in a large skillet (if you are air popping skip this step and proceed to step 3)
add 1/8 of a tsp of the following spices to the oil:

• turmeric
• garlic powder
• onion powder
• Chili powder
• cayenne pepper

Turn stove on medium high and heat oil/spice mixture. Test one kernel in oil, if it pops add 1/3 C of popcorn
Shake the skillet while popcorn is popping, this helps it not burn. When you don’t hear anymore popping take skillet off stove.

After popcorn has popped, place it in a sealable bowl or container. Add a dash of sea salt and a dash of above spices to taste, close lid and shake vigorously until seasoning is equally distributed. Serve.

See larger image Arrowhead Mills Organic Yellow Popcorn, 28-Ounce Packages (Pack of 6) (Grocery) List Price: $19.99 USD New From: $18.50 In Stock

South Beach Diet Snack Bar, Fudgy Chocolate Mint, 5 CountPacked with protein and fiber, south beach diet bars are a delicious way to push hunger away so you feel energized and satisfied when you’re eating on the go. High in protein and fiber, delicious south beach diet snack bars provide balanced nutrition. A great choice when you're eating on the go.

Chex 100 Calorie Snack Mix, Cocolate Caramel, 4.44-Ounce Packages (Pack of 8)55% Less fat than regular potato chips. The Chex pieces you love in a convenient single serve pouch! Chex 100 Calorie gives you more of what you love!... Read More >

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Annie Chun's Seaweed Snacks, Roasted Wasabi, 0.35-Ounce Packages (Pack of 12)Annie Chun's will bring excitement to your snack choices with a unique new product that is delicious yet healthy. Our crispy seaweed snacks has been a staple in the Korean diet for centuries but now it's going to help revolutionize the way Americans snack. A great new snack alternative!