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After Bariatric Surgery, How do we cope when life hits us in the rear?

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After Bariatric Surgery, How do we cope when life hits us in the rear?

Out of the blue comes a message from dear friend Suze. “We would love for you and Ron to blog!” Immediately my brain began racing with ideas.

Now there is nothing like experience to be the great source of information and believe you me, at the age of sixty-eight, I have experience! But how do I whittle that down to a manageable size? One step at a time, which is just the way we should approach our weight loss surgery improvement program.

Let’s take a step back for a moment to that time before our change began. How did we cope in those days? With a bottle? With sleep? With food? Anger? Drugs, legal or otherwise? Then we had surgery. We went to the seminars, we sometimes joined a support group that may have ended up being a place to learn what we could get away with. Right? Now, be honest. You KNOW that I have just described the majority of available support.
So, what do we focus on most after surgery? How soon can we eat, drink soda, drink alcohol, or whatever our poison, again! I mean, come on, that particular food, soda, alcohol is what brought about the need for surgery!

Yes, I said NEED. Not want.
Then, wham! Life hits. It may be loss of job, spouse, partner, car, home, financial stability, health… the “hit” is the same in the gut. And guess what? Our gut has a brain and helps to control how we react, how we respond, and communicates with our body as to how this incredible machine operates. Think of your first car, your baby. How did you take care of it? (I know, some of us have to go back to the dark ages!) You pampered that baby. Checked the engine or had regular maintenance on it. Changed the oil, checked the tires, lube, battery, all those parts that allow the whole, the car, to operate efficiently. And you took care of the brains of that baby. That baby in turn gave you a dependable means of transportation.

Then what happens? Here come Life. First comes the food in the car. Then food wrappers. Then the extra clothing for the gym. Then we miss a trip through the car wash. And all of a sudden that baby resembles a second or third car. Broken in. Neglected. The oil change gets forgotten. The tires go bald. All of a sudden the battery goes dead.

Well, that is what happens to us when we have weight loss surgery.

WE NEGLECT THAT ENGINE! WE NEGLECT THAT MACHINE THAT ONLY WANTS TO SERVE US WELL!

Sure, we took our vitamins religiously those first few years. Years? Well, for some, maybe weeks. Then it was ‘They make me sick’ or ‘I can’t find any I can tolerate’ or ‘They are too expensive.” Oh really? Someone I know and respect very highly often has said, ‘If I was told to eat dirt to survive, I would.’ So we dismiss the warning that we do not metabolize food in the same way, we need nutritional supplements, FOREVER. And unfortunately too many physicians today still do not understand the intricacies of bariatric surgery and the need for forever vitamins and supplements. And we die.

When I was asked for Doc Ron and I to start a blog, a myriad of ideas immediately came to mind. And I need only look at my own journey and reflect on that. I need go no further. Yes, I followed the rules. For a while. Then LIFE hit and I coped. HOW I coped is not important here. That is behind me. But I did not resort to a new response, I resorted on my old tried and true, escape.

Notice I said RESPONSE. Some of you may recognize that idea with me, respond rather than react. There is a big difference, and one day I will expand on that. My choice of a response was to escape. Oh, I had tools available, therapy. But that involves being honest. Honest? With whom? Well, for starters, myself. And the doctors. The therapist, if I’d had one. You know, we can be very perceptive when we want to, and will end up telling what it is “they” need to hear.

And then there is that master of gremlins, the “I just don’t give a damn!” That is a very dangerous period, but one that I am sure too many of us can share. Thankfully, I am clawing myself out of that hole. It is not a good place to be. How do you claw out? Well, it takes someone to help pull you out. It may be a partner, a friend, a professional, or it may be your inner self. What? How can my inner self help pull itself out? Very simply, you ASK it. Just ask. That is all. That inner self will never ignore, will never lie, will never tell you to do it yourself. That is your higher self. Oh, it may be connected to your higher power, or to the universe, or to your inner being that you were born with. But it will not betray you.
I have rambled, which is OK. I will get on target as we talk more. But for now you need food for fodder. You need to OPEN that mind of yours and once again be reminded of just what this journey is all about. IT IS ABOUT YOU! And it is a lifetime journey, not a quick fix, nor is it even a fix. It is a new path. Nobody said life would be easy, nobody said life would not teach us hard lessons. And sometimes we need a translator, a guiding hand. I hope the BariatricEating Support Group on Facebook team will be allowed (by you) to continue to be YOUR guiding hand.

A 2-second Transformation wednesday because you know I always keep it real

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A 2-second Transformation wednesday because you know I always keep it real

A 2-second Transformation wednesday because you know I always keep it real

When I started my fitness journey, I attached my self worth to having a flat stomach, a thigh gap, a “small” clothing size, a “low” weight, and controlling my appearance in general
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And today, I’m so sad for that girl because she was ALWAYS enough, but never felt like it, no matter how hard she tried…
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I never felt:
Skinny enough
Toned enough
Desired enough
Dedicated enough
Disciplined enough
Beautiful enough
Praised enough
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It was a downward spiral of unworthiness and the need for validation.
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And once I hit the bottom, I rebuilt myself on a foundation of SELF-WORTH.
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Because I AM worthy of it all:
Worthy of love from others AND myself
Worthy of celebration
Worthy of being seen and heard
Worthy of HAPPINESS
Worthy of CONFIDENCE
Worthy of SHINING
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And that deep KNOWING that I am worthy could never come from chasing a certain body. It came from going INWARD and uncovering my truth.
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Now, I’ve brought my truth to light, and that’s what allows me to show up fully and SHINE for the life that I’m meant to be living
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Yes, moving and nourishing your body is fundamental SELF-LOVE and they can absolutely change the way your body looks (from a place of love, not lack), but they’re not inherently the key to happiness and confidence. For that, you must learn how to SHINE

Early enrollment for The Move Nourish Shine Collective is open right NOW and if you join by November 9th, you’ll receive access to 2 bonus live workshops AND a personal check-in during week 1 of the collective.
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Move Nourish Shine is literally my life’s work of fitness, coaching, and personal development rolled into an incredible 12-week package
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Ready to meet your best self?

63 Ways to Lose Weight and Get Rid of Your Belly 2018

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A 2-second Transformation wednesday because you know I always keep it real

Small changes can lead to really great results

We’ve all heard stories about the guy who stops drinking soda and quickly drops 10 pounds in a few months. Although the results may seem too good to be true, small lifestyle changes can result in big-time fat loss.

Let’s say you drink two bottled sodas a day. At roughly 240 calories each, you’ll cut 3,360 calories a week just by switching your soft drink for water. That means you’ll lose almost a pound, which is 3,500 calories, just by omitting soft drinks.

Even if you don’t drink soda, there are dozens of simple, everyday habits you can follow to lose weight. In fact, Andy Yurechko, MS, RD, of Augusta University Medical Center in Georgia, believes the most successful dieters avoid fads and focus on long-term sustainable practices.

“A healthier type of diet is something you can do every day of your life.

Start with one of these easy habits–today!—and you’ll lose weight and feel better.

1. Have a clear goal. It should be one that anyone in the world can measure and understand. Write out your goal and keep it posted somewhere as a reminder when you want to give up.

2. Drink tea. Research suggests that those who drink tea—black, green, or white—have lower BMIs and less body fat than those who don’t consume tea.

3. Eat cayenne pepper. A study published in the British Journal of Nutrition showed that when compared to placebo, capsaicin—the active ingredient in cayenne—increased fat burning.

4. Decrease/eliminate processed carbs. They do nothing for you outside of creating a favorable environment for gaining fat.




5. Eat more veggies. They fill you up, provide plenty of fiber and have few calories. Just avoid high-calorie dressings.

6. Eat more fruit. Eating more fruit will not make you gain weight, and that includes the so-called “high sugar” fruits like bananas and melons.

7. Lift weights. Develop an exercise plan that includes heavy weights. Build more muscle, burn more calories.

8. Cut down rest time between sets. This will keep your heart rate elevated, causing an increase in calories burned.

9. Do intervals. Study after study after study continues to show intervals are more effective and time efficient than longer activity performed at a lower intensity.

10. Eat more protein. Replacing refined carbohydrates with lean protein will not only help satiate you, but will also increase your metabolism—through something called the thermic effect of food.

11. Eat protein more frequently. It’s important to also time your intake so you’re eating protein regularly throughout the day—not just in one lump sum, like most do at dinner. Every meal and snack should include some protein.

12. Supplement with fish oil. A study published in Lipids fed mice diets enhanced EPA and DHA – a.k.a. fish oil. The researchers learned that the mice fed diets higher in omega-3 fats had significantly less accumulation of body fat. Other studies have shown similar results.

13. Do full body exercises. Your exercise plan shouldn’t just focus on one area. Instead incorporate exercises that use your whole body. Think: squats, deadlifts, chin-ups, and pushups. You’ll get more bang for your buck out of each workout.

14. Cycle your carb intake based on your activity level. Sure, carbs are important. But on the days you don’t work out, you simply don’t need as many compared to the days you exercise hard. Rule of thumb: The more active you are, the more carbs you can eat, and vice versa.

15. Start your meals with a salad. Salad will provide some bulk to help fill you up – so that you eat less calories overall.

16. Don’t forget the fiber. Think of fiber like a sponge; it absorbs water and makes you feel full.

17. Drink water. Professor Dr. Brenda Davy and her team from Virginia Tech University found that giving people 2 cups of water before each meal resulted in greater weight loss after 12 weeks. The reason? It helps fill you up.

18. Add beans to your salads. It’s a nice way to add some additional fiber, protein, and healthy carbs.ADVERTISEMENT – CONTINUE READING BELOW

19. Replace one meal a day with a large salad and lean protein. This is a simple way to instantly improve your diet.

20. Keep a food journal. There’s no better way to track what you’re putting in your mouth.

21. Don’t supersize servings. Avoid the buffet line and never order the largest size.




22. Switch to calorie-free drinks. All calories count, whether they’re liquid or solid. So unless it’s low-fat milk, opt for tea or water. Or whip up a large batch of hot winter, mint and lemon.

23. Weigh yourself. Studies show daily weigh-ins help enhance weight loss efforts. Don’t live and die by the number. And of course a scale doesn’t decipher between fat and lean body mass, but it can still be of benefit to keep things “in check.”

24. Eat whole eggs. Daily. A study published a couple years ago showed that those who ate whole eggs versus a bagel for breakfast ate less at the next meal. A similar study showed eating whole eggs increases HDL (good) cholesterol.

25. Eat breakfast. A review published in the American Journal of Clinical Nutrition showed that those who eat breakfast are more successful with long-term weight maintenance. Other research has shown the same for weight loss. Grab hard boiled eggs, scrambled eggs, Greek yogurt, a piece of fruit and handful of nuts, or make a smoothie. It doesn’t have to be fancy.

26. Eat the bulk of your meals in the A.M. Then eat progressively less throughout the day. A study published in the Journal of Nutrition showed that eating most of your calories earlier in the day positively influences weight changes.

27. To burn more calories, stay upright. This means not sitting in front of a computer, TV, phone, etc all day. Stand and you’ll burn more and be more productive.

28. Use the stairs. That’s right: Skip the escalator and elevator. This won’t make or break success, but every little bit helps when it comes to physical activity.

29. Eat low-energy, dense foods. These are foods that are high in water and lower in calories, such as fruit, veggies, soups, and salads. Studies at Penn State University have showed that the inclusion of these foods helps individuals eat less total calories overall.

30. Don’t grocery shop hungry. If you do, you’ll buy everything in the aisle – instead of sticking to your list. And most of the time, the foods you buy when hungry will the kinds that sabotage your weight loss efforts.

31. Replace side dishes with steamed veggies. Restaurants will often allow you to substitute the fries or chips with steamed veggies. All you have to do is ask.

32. Bake, don’t fry. You’ll save calories and lower your risk of heart disease.

33. Use the fat-burner in your backyard: the grill. Grilling offers plenty of flavor without the need for frying.

34. Order dressing on the side. But here’s the bigger secret: Dip your fork in dressing, and then in the salad. This saves a ton more dressing than if one was to order it on the side, and the pour the entire cup on the salad anyway. Fewer calories equal less weight.

35. In the airport: Carry your luggage, don’t roll it. Again, not a deal breaker in terms of success—just another way to increase energy expenditure.

36. Skip the “Venti lattes” and opt for plain coffee. (Or better yet, tea.) Those extra large “designer” coffees can pack a belly-inflating 500 or more calories per serving!

37. Embrace oats. Plain rolled oats will help fill you up more than the high sugar breakfast counterparts. Moreover, one serving provides a lot less calories than the sugar coated alternatives. ADVERTISEMENT – CONTINUE READING BELOW  

38. Fidget. A study published in the journal Science showed that those who fidgeted more often – for example, changed their posture frequently—weighed less than those who didn’t. This extra movement was termed NEAT (non-exercise activity thermogenesis).

39. Laugh often. A study presented at the European Congress on Obesity found those who laughed hard for approximately 10 to 15 minutes each day burned an additional 10 to 40 calories/day. Multiply that by 365 and those calories can add up!

40. Leave something on your plate at the end of the meal. Every little bit counts.

41. When out to eat, split a meal. The portions are usually big enough to feed a family.

42. Skip dessert. Treat cakes, pies and cookies as occasional treats.

43. Don’t socialize around the food tables at parties. You’re more likely to munch mindlessly, even though you may not be hungry.

44. Don’t eat your kid’s leftovers. Every little bit of food adds up, including what we call “BLTs” (bites, licks and tastes).

45. Keep chips, dips, and other high fat junk foods out of the house. It’s not about willpower; it’s about being realistic.

46. If you have a dog, take him for a walk. It’s better for both him and you than just letting him out the back. (Bonus: He’ll love you even more!)

47. If you don’t have a pet, offer to walk a neighbor’s dog. Make friends; lose weight.

48. Use smaller plates and bowls. There will be less room for you to fill up and it makes less food seems like more.

49. Skip buffets. It’s a foregone conclusion: If you don’t, you’ll feel like you have to get your money’s worth and overeat.

50. Slow down. It takes approximately 15 to 20 minutes for your stomach to sense it’s full. If you wolf down your food like a starving dog, you’ll likely out-eat your hunger.

51. Decrease your food intake by 100 calories per day. Theoretically this translates to losing nearly 1 pound per month (1 lb = 3500 calories)—with hardly any effort.

52. Buy a pedometer and accumulate at least 10,000 steps each day.

53. When possible, walk or bike to do your errands. You’ll get fresh air, burn a few calories and get your heart rate up.

54. Don’t buy in bulk. The more that is there, the more that you’ll eat.

55. Plan ahead. If you fail to plan, you plan to fail.

56. Keep some healthy snacks—like jerky—in your glove compartment so you’re prepared at all times.

57. Take before pictures. You’ll be amazed at the progress you’ve made

58. Get active friends. If your friends prefer pizza, wings, nachos and beer on a regular basis, find one’s who are like-minded and want to be healthy. Research has suggested that friends enhance (or can hurt) success. Join a running club or other group focused around physical activity.

59. Put yourself first. Many people put everyone else ahead of themselves and let their health fall by the side.

60. Remember: It’s not all or nothing. If you fall off the bandwagon, jump right back on. Don’t let yourself continue to fall until all progress has been lost.

61. Wake up early to exercise. You’re more likely to get in some physical activity if you don’t wait until after work.

62. Eat nuts. A 2018 study from the American Heart Association found that people who ate one ounces of nuts every day in place of other sugary, processed snacks or red meat were less likely to gain weight. Plus, they’re full of healthy fats.

63. Weigh your food. Chances are you’re eating more than you think. That steak on your plate is probably two servings instead of just one, which means you may be eating far more calories than you estimate.

7 Best (& Worst) Nuts For The Keto Diet (Plus Recipe Ideas)2019

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A 2-second Transformation wednesday because you know I always keep it real

The best foods for the keto diet

The best foods for the keto diet are high in fat but low in protein and carbs. For most people, this means eating a lot of meat, fish, and avocado on the keto diet. However, there are plenty of vegetarian keto foods too – including nuts.

Eating nuts on the keto diet is fairly controversial. On one hand, nuts are a great source of nutrients and healthy fats. However, certain types of nuts are also loaded with carbohydrates. You have to be really careful which nuts you consume on the keto diet or you could quickly go over your carb limit!

When choosing nuts for the keto diet, look for ones with high fat. The fat content balances out the protein and carbs. We’ll list the best nuts for the keto diet here, along with some ideas about how to use nuts on the keto diet.

Worst Nuts for the Keto Diet

1. Peanuts
2. Pistachios
3. Cashews
4. Almonds
5. Chestnuts

Pros of Nuts for the Keto Diet
Rich in Fatty Acids
Great Source of Nutrients
Rich in Fiber
Cons of Nuts for the Keto Diet
May Contain Lots of Carbs
Salted
Small Portion Size
How to Use Nuts on the Keto Diet
Keto Recipes Using Nuts instead of Flour
Keto Seeds

Best Nuts for the Keto Diet

1. Macadamia Nuts
Fat: 21.2g
Protein: 2.2g
Net carbs: 1.6g

2. Pine Nuts
Fat: 19.1g
Protein: 3.8g
Net carbs: 2.7g

3. Hazelnuts
Fat: 17.1g
Protein: 3.8g
Net carbs: 1.7g

4. Pecans
Fat: 20.8g
Protein: 2.7g
Net carbs: 1.2g

5. Brazil Nuts
Fat: 18.6g
Protein: 4g
Net carbs: 1.3g

Note that Brazil nuts contain a lot of selenium. Adults only need about 55mcg of selenium daily, and the upper limit is 400mcg.
A single Brazil nut contains 68-91mcg of selenium, so you can quickly go over your upper limit. Symptoms include nausea, diarrhea, and bad breath. So eat Brazil nuts in moderation!

6. Walnuts
Fat: 18.3g
Protein: 4.3g
Net carbs: 1.7g

7. Coconut Meat (dried, not sweetened)
Fat: 18.1g
Protein: 1.9g
Net carbs: 2g

Yes, coconuts are considered nuts. Coconut meat makes a great snack. You can also use coconut milk on the keto diet because it is so high in fat.

Worst Nuts for the Keto Diet

You really have to be careful when eating nuts on the keto diet. Many nuts are loaded with carbohydrates. The high amount can prevent you from reaching ketosis.

To help you remember which nuts to eat on the keto diet, you might want to make a cheat sheet with a list of the best and worst keto nuts.

1. Peanuts
Fat: 13.9g
Protein: 6.6g
Net Carbs: 3.8g

2. Pistachios
Fat: 12.9g
Protein: 6g
Net Carbs: 4.8g

3. Cashews
Fat: 12.3g
Protein: 5.1g
Net Carbs: 8.1

4. Almonds
Fat: 14.8g
Protein: 6.2g
Net Carbs: 2.1g

5. Chestnuts
Fat: 0.6g
Protein: 0.9g
Net Carbs: 14.8g

Pros of Nuts for the Keto Diet
Even though nuts contain more carbs than animal-based keto foods like bacon, they should still be included in your keto diet. The pros of eating nuts on the keto diet far outweigh the cons, especially when considering long-term health benefits.

Rich in Fatty Acids
Fatty acids are types of polyunsaturated fats (PUFAs). You have probably already heard of Omega 3, but fatty acids can be broken down further into ALAs, EPA, and DHA (to name just a few).

Without getting into all of the details of fatty acids, you should know that fatty acids are crucial for cellular health. Getting the right ratio of fatty acids is especially important for reducing inflammation. Thus, some of the benefits of eating nuts rich in fatty acids are:

Regulating mood
Reduced risk of Alzheimer’s and Parkinson’s disease
Stronger bones
Preventing Type 2 diabetes
Protecting organs from inflammation

Great Source of Nutrients

Meat can provide many of the core nutrients you need on the keto diet, such as B vitamins and iron. However, it is still important to incorporate plant foods like nuts into your keto diet.

Nuts (as well as other plant-based keto foods such as kale) contain high amounts of vitamin E, magnesium, potassium, and selenium (to name just a few).

They are also great sources of phytonutrients that protect your body from inflammation and disease.

Rich in Fiber

There is a good reason why fiber isn’t included in net carbs for the keto diet. Fiber is not absorbed by the body. Rather, it passes through your body without being absorbed.

In the digestive tract, fiber is used as food for gut bacteria. These bacteria are essential for keeping your gut flora balanced. We are only now starting to understand how important gut flora is, but benefits already range to every body part.

Cons of Nuts for the Keto Diet
May Contain Lots of Carbs

If you aren’t careful to choose only the best nuts for the keto diet, you could end up getting a lot of carbs. Make a best/worst keto nuts cheat sheet to take shopping with you so you don’t get the wrong types!

Salted

While most of us prefer the taste of salted nuts, it is best to eat unsalted nuts on the keto diet. Aside from the issues with sodium overload, eating salt can cause us to overeat. If you can’t find unsalted nuts, wash them before eating to get some of the salt off.

Small Portion Size

A serving size of nuts is usually 1 ounce. This isn’t much. For example, there are only 23 hazelnut pieces in an ounce.

Because of the small portion size, it is really easy to overeat nuts – especially if they are salted. Prevent yourself from overeating nuts by only taking out a few at a time.

How to Use Nuts on the Keto Diet
Nuts make an easy keto snack for on the go. However, you can really get creative with how you use nuts on the keto diet.

When put in a mill, for example, you can make nut flours for baking or breading food. You can find great recipes using nuts instead of flour in the paleo-diet community, as they don’t eat grains.

Keto Recipes Using Nuts instead of Flour
Coconut chocolate dessert bars
Grain-free butter-top dinner rolls
Battered fish and chips (use walnut or macadamia nut flour instead of almond)
Macadamia-crusted chicken (omit honey dip)
Garlic and Parmesan fried zucchini
Hazelnut keto cookies
Macadamia and parsley crusted rack of lamb
Mint and hazelnut crusted rack of lamb with mustard sauce
Avocado hazelnut mousse
You can also easily use nuts as garnishes to your dishes. They add a nice crunch and texture to otherwise-bland meals.

Keto Seeds

Don’t forget about ketogenic diet seeds! In many cases, seeds are better than nuts for the keto diet because they contain fewer carbs.

The best seeds for the keto diet are sesame and flax. These seeds provide you with healthy fatty acids as well as many nutrients you need to fuel your body through weight loss.

14-day ketogenic diet plan with menu images

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A 2-second Transformation wednesday because you know I always keep it real

14-day ketogenic diet plan with menu images

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Ingredients & Instructions coming soon

14-day ketogenic diet plan with menu images

WHY EATING NUTS UPSETS YOUR STOMACH

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WHY EATING NUTS UPSETS YOUR STOMACH

So you went on a health kick and started eating more nuts. You pack pecans as a mid-morning snack, you slather almond butter on apple slices, and you top your salads with chopped walnuts.

You did all of this to be healthier, but instead of feeling better, you feel bloated, gassy, and uncomfortable after eating. What’s the deal?

You’re wondering why eating nuts upsets your stomach so much.

I know how you feel. The same thing happened to me. Not only did eating nuts upset my stomach, but my mouth and throat would get itchy after eating certain nuts, like walnuts or pecans. Many people get serious digestive issues from eating nuts and assume they must eliminate them from their diet.

Barring the possibility of food sensitivities or allergies (in which case, you DO want to eliminate them), there is a way to prepare nuts that makes them easier to digest. It took me years to find this out, but ever since, I have been able to enjoy eating my cashews and walnuts and pecans and almonds (and all those other delicious nuts) in moderation without these annoying reactions.

Why Raw Nuts Mess Up Your Digestion

It turns out that raw nuts contain many compounds that impair digestion, including phytates to tannins. Phytates and tannins both work by binding up minerals so they are unable to ignite the enzymatic reactions that tell a seed or nut to sprout until it is safe to do so.

Every plant has to find a way to protect itself and ensure its progeny will survive.

In this case, if an animal eats the nut, it could pass through the digestive system unharmed and possibly have a chance to sprout and grow a whole new plant.

Unfortunately, for humans, this means we can’t digest nuts very well or fully absorb the minerals from them. Phytate is like a magnet for minerals, binding them up until the seed has started to germinate. We’re talking important minerals like calcium, magnesium, iron, zinc, and copper.

I was so fascinated by this finding, that I did an entire research presentation on the topic in college looking specifically into phytates and how they impact mineral absorption in humans. Some animals (like rats and birds) can digest phytates, but humans lack the enzyme (phytase) to make it happen.

When these nuts or seeds are specially prepared, by soaking or sprouting or fermenting, most of these compounds break down or are leached out, making nuts easier to digest.

Through soaking, you trick the nut into thinking it’s time to germinate.

Phytate begins to break down, releasing the minerals it was holding onto to fuel the enzymes that the seed requires to grow into a new plant. Only, you’re gonna eat the nut before it has a chance to grow. I’ll save you from any further nerdy explanations and organic chemistry.

What’s cool about it is that traditional cultures (and even some animals) figured this out long ago. It’s not just nuts and seeds, but also grains and legumes that are subject to special preparation.

  • Ever notice how squirrels will gather seeds and bury them for later?
  • What about how acorns were soaked by Native Americans before being consumed?
  • Or how the Scottish would soak their oats overnight before cooking and save leftovers in a wooden “porridge drawer” in the kitchen, which would ferment and be eaten over the course of the week?

Maybe you didn’t know those things, but there is a reason humans and some animals go out of their way to prep nuts before eating.

Similar preparation techniques can be used so you can eat nuts without getting an upset stomach – without burying almonds in the yard or building a special drawer for your kitchen.

The following recipe is originally from Nourishing Traditions, a great cookbook that delves into the foods of traditional cultures. My favorite nut to use in this recipe is cashews, but you can use whatever you like. Hands on prep time is less than 5 minutes, though you will need to leave your oven on for about a day. I usually start the soaking process in the morning or right before bed.

Crispy Nuts

prep time 2 minutes

total time 1 day

  • 4 cups 1 pound raw cashews
  • 1 Tablespoon sea salt (it looks like a lot, but go with it)
  • filtered water (enough to cover nuts)

INSTRUCTIONS

  1. Place cashews and salt into a large non-reactive bowl, such as pyrex, ceramic, or stainless steel.
  2. Soak nuts for 6-7 hours. They will plump up considerably.
  3. Drain off water (do not rinse).
  4. Spread in a single layer on a non-reactive pan, such as a pyrex/glass or stainless steel baking pan.
  5. Dehydrate in a slow oven ~200 degrees F for 12-24 hours, turning once or twice. They are done when the nuts are crisp.
  6. Let cool and store in an airtight container.

RECIPE NOTES

NOTE: For nuts other than cashews, you may let the nuts soak for longer and dehydrate at a lower temp for better results (150 degrees or less). Cashews do better at a slightly higher temperature and shorter soaking time, otherwise they can develop off-flavors.

Now that you know what to do, tell me in the comments section which nut you’ll use to make “crispy nuts” first.

9 Common Keto Mistakes to Avoid

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9 Common Keto Mistakes to Avoid

Stay on top of the diet without faltering from simple mistakes

We know that starting a keto diet isn’t the easiest thing in the world.
It takes a lot of focus and might be a struggle for some since you are completely changing your lifestyle. Your body is making a complete internal change and the way you go about different things in life is going to change too.

There are hundreds of people that switch over to the Keto Dash system and loved it. However, there are many of those people that didn’t see some of the results they wanted as fast as they hoped.

Why may you ask?
Because they made some simple, yet common mistakes that many people make when they are on a ketogenic diet.
This is okay. Nobody is perfect and mistakes happen all the time. The important thing to do is learn from your mistakes and understand how you can avoid them from now on.

Common Keto Mistakes

Below is going to be common mistakes that people make on a keto diet. There will also be some tips on how to avoid making these mistakes so you don’t make them when you start your journey.
Or, if you’ve already started your journey, you can learn how to not continue making these mistakes so that you can start seeing the results you want.

9 Common Keto Mistakes to Avoid

Using Keto as a “Quick Fix”




Some people may try to use the keto diet as a quick fix to their body issues.
Ketogenic diets are not a quick fix. It is a lifestyle change that you need to stick with in order to see long-term change.
You may see some changes relatively quickly, but that doesn’t mean you can jump right into your old eating habits like before and expect to see those changes stick around. It’s very easy to fall back into your old body and you’ll be right back to square one.
There are going to be times where you can slip away from the keto diet for a little bit, but you’ll be able to slip right back into it quickly once you’ve tackled it for a while.
Don’t think that things are going to be permanently different if you stick with keto for a couple months.
Again, this is a lifestyle change that you need to be prepared to stick with for the long term.

Obsessing Over the Scale

Yes, the diet is designed to help you lose body fat, thus shedding the pounds off your body. However, this is a process and obsessing over your weight is only going to make things harder.
Checking your weight multiple times a day or even on a daily basis is going to make you get in your own head and things will start to slowly go downhill from there.

You have to trust that if you’re doing everything the right way, staying away from the sugars and carbs and hitting your macros every day, the weight is going to come off. That’s just how it is.

Checking your weight hours apart is going to get you discouraged. You can’t expect to see a massive change in weight in a matter of hours. Significant change happens over multiple days and weeks, not hours.
I would suggest that you only check your weight once a week. The same time every week as well. Give yourself a minute time slot on the same day of each week to see the progress you’ve made up to now. This is when you’ll start to actually see the change you’re expecting.

Being Afraid of Fats

Most of us growing up were always told that fat is bad for you. Well with this diet, you need to eat fat to lose fat. It sounds like an oxymoron, but it works.

Some people may see that once they’ve calculated their macros, the amount of fat they have to eat is a massive amount.

On this diet, you may have to consume a large amount of fat to help your body reach the goal you’ve set for yourself.

About 75% of the food you eat needs to come from fats. That’s a high percentage of your food content and may come as a shock to you, but to be successful with this diet, this is how things need to be.

Don’t be afraid of the amount of fat you have to eat. Understand that this diet is only going to help you in the end so if you follow everything how it is presented to you, you’ll have almost no problems.

Eating the Wrong Fats

To go along with the last mistake, you need to make sure you’re eating the right fats.
Don’t just assume that since your meeting your daily fats requirement that it means you’re eating the right kind of fats. There is such a thing as good fats and bad fats.
The bad fats that people may struggle with are the processed fats. This can be found in processed vegetable oils. So, because of this, cooking with these oils is a no-no.
Fats that you want to be consuming are the saturated fats, monounsaturated fats, polyunsaturated fats, and naturally occurring trans fats.

Getting these types of fats are fairly easy when you’re looking to avoid all of the processed trans fats.
These good fats can be found in butter, eggs, avocados, walnuts, and fish oils. There are plenty of other sources for these fats, but those are just a few examples.

You can get these fats through fat bombs as well. These are going to give you the fats you may desperately need when you’re on this diet.
Adds those to your meals and you’ll see that you’re hitting your fats requirement while staying with the good fats.
9 Common Keto Mistakes to Avoid

Eating Too Much Protein

To some of you, this may not seem like such a bad thing. You aren’t allowed many carbs so a way to supplement that is through consuming protein.
However, having too much protein is going to have negative effects on your body during a keto diet.

Your body only needs so much protein, anything more than that and it starts to get converted into fat. We are trying to eliminate fat so anything that adds fat to your body is a negative.

Avoiding this is pretty simple. All you need to do is focus on your macros. Stay with your macros and you won’t have to worry about having anything in excess. You will only have exactly what you need.

Not Enough Water

During a keto diet, your body is going to lose a lot of fluids, so it’s important to stay as hydrated as possible. For some reason, people seem to forget about this a lot.
You’re losing a lot of fluids and electrolytes that can easily be put back into your body through water.

When you aren’t staying hydrated, your body is going to store as much fat as possible. Again, this is the opposite of what we want to happen.
Staying hydrated also means that your organs are going to be working the way they should. Your body will be working like a well-oiled machine.
Some of you may not be used to drinking water constantly throughout the day, but it’s something that has to be done. The recommended amount of water is about a gallon a day. Yes, this sounds like a lot, but a few sips here and there throughout the day will make this task a lot more doable.
Besides, if you’re going to add in some keto alcohol drinks to your lifestyle you’ll need to get as much water in you as possible.

Not Enough Sleep

The process of getting into ketosis, when your body starts using fat as its energy source, can cause you to lose a little bit of sleep. You need to do what you can to get the proper amount of sleep that you need.

Everyone needs sleep and getting the right amount can go a long way.
Not getting the right amount of sleep will prevent your body from functioning as well as it should.

If you’re able to get a good nights rest, your body will be better equipped to handle the changes it’s starting to go through with the keto diet.

Not Mixing Meals Up

With a keto diet, since you are restricted when it comes to your carb intake, you may think that you are restricted on the number of recipes you can have as well.

Because of this, some people tend to eat the same things all the time.
If you only like certain foods then I can understand this. However, when you start mixing things up, you’ll find that the diet is much more enjoyable.
Having a different meal all the time will keep your morale up and allow you to go further with the diet. Make Turkey Pesto Meatballs for one meal then make Grilled Chicken and Spinach White Pizza for the next meal.
Don’t forget to add in some low-carb vegetables since not all recipes are going to include vegetables for you to have.

You should always keep your taste buds guessing so some of your favorite foods don’t start to become bland if you continue to eat regularly. Nothing is worse than constantly eating your favorite meal, then actually getting sick of it because you’ve had so often.
9 Common Keto Mistakes to Avoid

Comparing Yourself to Others

This mistake may be the one thing that holds people back more than the others. Simply because it is all mental.

People love comparing themselves to others. It’s just a part of human nature. Everyone does it.

When it comes to the keto diet, you cannot compare yourself to others. That is just signing your own death sentence. You need to focus on yourself and nobody else.

Everyone’s body is going to react differently to the diet. This means that people are going to experience different weight loss at different rates than you as well.

If anything, when you see somebody’s weight loss and it’s greater than yours, all you should do is congratulate them and keep encouraging them. Understand that your weight loss is happening and you will reach your goal eventually.

Avoid the Problems

All of these mistakes are easily avoidable. Some of them are physical and some are mental.

The physical mistakes are usually easier to avoid than the mental ones. However, with the kind of supportive community we have at Keto Dash, you should be able to overcome any mental obstacles you may have.
If you happen to make any of these mistakes, just take a step back, re-evaluate how you can stop it from happening again, then get right back at things.

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I tried the ketogenic diet for 30 days. Here’s what I learned 2019

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I tried the ketogenic diet for 30 days. Here's what I learned 2019

ketogenic diet for 30 days

It’s been a year since I experimented with the ketogenic diet. Here’s how it changed the way I eat and how I feel now. As a dietitian, my patients ask about a wide variety of diets. One plan has dominated the inquiries lately: the ketogenic diet. Since I’ve never put a patient on a diet I haven’t tried myself, I knew I needed to experience it personally.

I dove in for 30 days with two carb-loving feet — and a combination of trepidation and motivation. Since I began the experiment in October 2017, interest in keto has grown. At the same time, recent studies have questioned the health benefits of very low, as well as very high, carbohydrate diets. I’ve learned a lot from my experiment.




I’ve never put a patient on a diet I haven’t tried myself, so I knew I needed to experience the ketogenic diet personally.
Here’s how it went:

SAYING GOODBYE TO CARBS AND MAKING FAT A WAY OF LIFE

The ketogenic diet allows about 70 to 80 percent fat, about 5 percent carbohydrates (which equates to about 25 digestible, or net carbs, which are calculated by subtracting fiber from total carbohydrates), and moderate amounts of protein.

I recently wrote about a cancer specialist who not only adheres to the diet himself, but also feels it’s the right plan for the prevention, and perhaps even treatment of disease. I detailed his keto dietary practices in an earlier article.

WHAT CAN YOU EAT ON THE KETO DIET?
During week one, it was the drastic cut of carbohydrates that left me really hungry.

I soon realized keeping carbohydrates under 25 net carbs meant eating no “traditional” carbs at all. My tiny amount was being filled from non-carbohydrate sources, like:

tree nuts — 2 grams for ½ cup of macadamia nuts
vegetables —4 grams for a cup of broccoli
my daily snack of pure coconut chips, 5 grams for a 1-ounce serving
Breakfast consisted of eggs,

I tried the ketogenic diet for 30 days. Here's what I learned 2019

but not too many egg whites since that would increase my protein too much. I snacked a lot on dried cheese — particularly useful when traveling — and nuts. Lunch comprised of salads with lots of dressing and avocado.

Dinner was often wild salmon with broccoli, kale, or spinach — usually roasted to factor in any missing fat I needed for the day. As for dessert, forget about it, unless I was up for a tablespoon of olive oil as a midnight snack. I did find a few no-added-sugar coconut bars I liked, but in general, it was best to skip any after-dinner eats.

Lunches were lots of salads with nuts. This diet forced me to try new and innovative ways to experiment with various oils and vinegar since leafy greens were a staple. I spent hours in my local olive oil store.

KETOGENIC DIET SIDE EFFECTS: THE ‘KETO FLU

Consistent with the books I read, the keto “flu” hit as my body got adjusted to the lack of a constant glucose supply, and transitioned into burning fat instead. During this time,

I was tired,

had crazy sugar cravings and was generally mean to my poor husband. At one point, during a heated discussion about dog food, he suggested, in a very loving and compassionate manner, that perhaps I eat a piece of bread.

It was a rough start. And then, it wasn’t.

The cloud lifted.

I went from irritable and “hangry” to feeling great. A quick check of my urine using my ketone at-home stick kit revealed I was on my way down the ketosis highway and I was euphoric.

CHALLENGES

Before I started the diet, I thought my greatest challenge would be getting the recommended amount of fat, while taking in so little carbs. I was wrong. Those two macronutrients became the easiest to manage.

Instead, keeping my protein under control proved to be the greatest threat to knocking me out of ketosis. I soon realized why every keto book I read had multiple uses and recipes for coconut oil, egg yolks, and bacon. These foods were high in fat, but relatively moderate in protein.

This continues to be a challenge for me and most likely would have taken more than 30 days to figure out.

I also had a nasty bout of constipation as my body transitioned away from the whole grain and bean-based fiber that kept me regular. I had to really up the ante with the non-starchy vegetables to get what I needed.

Cauliflower pizza with cheese and veggies. I made cauliflower crust pizza all the time. It allowed me to feel like I wasn’t depriving myself on a Friday night.

Perhaps my greatest challenge was eating while traveling. On a business trip, I found myself at an event with a plated dinner that I could not eat due to its mound of quinoa sitting under a protein source I was allergic to.

I left starving and binged on pecans and tofu jerky back at my hotel room. I realized success in sticking to this diet would always be made easier the more control I had of my environment.

Just as the holidays can derail even the healthiest diets, a lack of planning in a ketogenic diet could be the kiss of death. Finally, I read about the bad breath often accompanied with ketosis. I didn’t feel this impacted me. If it did, no one told me!

TRIUMPHS

My diet officially started just before Halloween — a holiday that’s traditionally free reign for me to steal candy from my own children’s loot. Four candy-laden parties led up to the actual trick-or-treating, each of them abundant with carbohydrate sources. I had none of it.

It felt both amazing and empowering. Even during the tough few days, I realized I could give up all sugar and be just fine. Perhaps this was one of the greatest results of trying the diet.

These cheese muffins made with butter and a little bit of almond flour were a great snack and my kids were obsessed with them, too. They felt so indulgent and kept me full for a long time.

The other surprising impact was my complete lack of hunger. I knew fat fills you up. However, I was surprised after the initial shock subsided that my hunger went along with it. What I had been preaching to my patients for the past two decades was, in fact, the truth: It’s not the calories that matter, it’s the type.

My daily calorie consumption during my 30 days was at an all-time high. It makes sense, since gram for gram, calories from fat are more than double that of carbohydrates or protein. Despite this, I lost weight. I felt better in my clothing. I also felt that my belly, which I struggle with, had deflated. (Some experts advise against the ketogenic diet for weight loss.)

Green beans and onions provided a hint of sweet and satisfaction next to my salmon protein source at dinner.

HOW TO START THE KETOGENIC DIET




If the ketogenic diet is one you feel you are a good candidate for, then don’t wait, start today! Start by planning out meals that follow the macronutrient breakdown detailed in this article. You can use an app that tracks your snacks and meals. I also found ketogenic recipe books to be very helpful.

Breakfast: a protein smoothie or eggs with a side of avocado

Lunch: a big salad, or zucchini noodles with pesto and grilled salmon

Dinner: hearty mushroom soup made with veggies and cream, butter, or bone broth to satisfy and fill you up. Or grass fed beef or an abundance of roasted vegetables

Snacks: nuts, jerky, or coconut chips with no added sugar

Towards the end of my 30 days, I realized I had felt the best I had in years. It’s hard to stop a diet that makes you feel so good

keto carbs mistakes to avoid easy

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keto carbs mistakes to avoid easy

While low-carb diets are very popular, it’s also easy to make mistakes on them.

There are many stumbling blocks that can lead to adverse effects and suboptimal results.

To reap all the metabolic benefits of low-carb diets, merely cutting back on the carbs isn’t enough.

Here are the most common low-carb mistakes — and how to avoid them.

1. Eating Too Many Carbs

While there is no strict definition of a low-carb diet, anything under 100–150 grams per day is generally considered low-carb. This amount is definitely a lot less than the standard Western diet.

keto carbs mistakes to avoid easy

You may achieve great results within this carb range, as long as you eat unprocessed, real foods.

But if you want to get into ketosis — which is essential for a ketogenic diet — then this level of intake may be excessive.

Most people will need to go under 50 grams per day to reach ketosis.

Keep in mind that this doesn’t leave you with many carb options — except vegetables and small amounts of berries.

2. Eating Too Much Protein




Protein is a very important macronutrient which most people don’t get enough of.

It can improve feelings of fullness and increase fat burning better than other macronutrients .

Generally speaking, more protein should lead to weight loss and improved body composition.

However, low-carb dieters who eat a lot of lean animal foods can end up eating too much of it.

When you eat more protein than your body needs, some of its amino acids will be turned into glucose via a process called gluconeogenesis .

This can become a problem on very-low-carb, ketogenic diets and prevent your body from going into full-blown ketosis.

According to some scientists, a well-formulated low-carb diet should be high in fat and moderate in protein.

A good range to aim for is 0.7–0.9 grams of protein per pound of body weight (1.5–2.0 grams per kg).

3. Being Afraid of Eating Fat




Most people get the majority of their calories from dietary carbs — especially sugars and grains.

When you remove this energy source from your diet, you must replace it with something else.

However, some people believe that cutting out fats on a low-carb diet will make your diet even healthier. This is a big mistake.

If you don’t eat carbs, you must add fat to compensate. Failing to do so could lead to hunger and inadequate nutrition.

There’s no scientific reason to fear fat — as long as you avoid trans fats and choose healthy ones like monounsaturated and omega-3 fats instead.

A fat intake around 70% of total calories may be a good choice for some people on low-carb or ketogenic diets.

To get fat into this range, you must choose fatty cuts of meat and liberally add healthy fats to your meals.

4. Not Replenishing Sodium




One of the main mechanisms behind low-carb diets is a reduction in insulin levels .

Insulin has many functions in your body, such as telling fat cells to store fat and your kidneys to retain sodium .

On a low-carb diet, your insulin levels go down and your body starts shedding excess sodium — and water along with it. This is why people often get rid of excess bloating within a few days of low-carb eating.

However, sodium is a crucial electrolyte. Low sodium levels can become problematic when your kidneys dump too much of it.

This is one reason people get side effects on low-carb diets, such as lightheadedness, fatigue, headaches, and even constipation.

The best way to circumvent this issue is to add more sodium to your diet. You can do this by salting your foods — but if that doesn’t suffice, try drinking a cup of broth every day.

Your 7 Day Keto Kickstart and Meal Plan

5. Quitting Too Soon




Your body is designed to preferentially burn carbs. Therefore, if carbs are always available, that’s what your body uses for energy.

If you drastically cut back on carbs, your body needs to shift to burning fat — which either comes from your diet or your body’s stores.

It can take a few days for your body to adapt to burning primarily fat instead of carbs, during which you will probably feel a little under the weather.

This is called the “keto flu” and happens to most people who go on ultra-low-carb diets.

If you feel unwell for a few days, you may be tempted to quit your diet. However, keep in mind that it may take 3–4 days for your body to adjust to your new regimen — with full adaptation taking several weeks.

Therefore, it’s important to be patient in the beginning and strictly adhere to your diet.

Top 50 Weight Loss Recipes: Best Weight Loss Program

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Top 50 Weight Loss Recipes: Best Weight Loss Program

Losing weight isn’t all about slashing calories from your daily menu. The magic behind long-term weight loss lies within your food’s nutrient (not just calorie!) content. Simply cutting food from your diet will only trigger irritability, give rise to unbearable cravings, and welcome a sluggish metabolism. On the other hand, foods bursting with nutritious properties give your body the valuable vitamins and minerals it needs to feel satisfied and energized! Thankfully, there are weight loss recipes out there.
Here at SkinnyMs., we’ve racked up 50 healthy recipes that feature superfood powerhouses certain to rev up your metabolism and get you closer to your weight loss goals. With meals and snacks comprising of fewer calories, these delicious meals and treats are a no-brainer on the road to a slimmer you. Did we mention they’re downright delicious, besides being uber-satisfying? With this foolproof list, you can enjoy those red-flagged comfort foods (think enchiladas and cheesecake) you thought you had to steer clear of.

These rockin’ recipes shoe hunger out of the picture and make weight loss fun and tasty! Check out these top 50 weight loss recipes  organized by meal type. Let’s get cooking

Breakefast

1. Avocado Breakfast Pizza

Pizza for breakfast? You bet! This savory dish delivers creamy, buttery textures and a boatload of nutrients to keep you satisfied throughout the morning.

2. Breakfast Yogurt Parfait to Go

Packed with scrumptious berries, toasted coconut, and crunchy granola, these grab-and-go parfait jars make a delectably portable breakfast on busy mornings.

3. French Toast Casserole

This lightened version of the beloved breakfast treat delivers all the crispy, gooey deliciousness you love about French toast – without breaking your calorie bank!

4. 10 Minute Stovetop Granola

You’re just 10 minutes away from a quick and crunchy breakfast stuffed with nutrient-rich superfoods like oats, walnuts, and honey. Pour a little milk on top and enjoy as a clean-eating cereal.

5. Goji Berry Superfood Granola

Goji berries add a natural tinge of sweetness to this granola recipe. The treasured superfood is chock-full of antioxidants, medicinal properties, and beta-carotene.

6. Egg and Toast Breakfast Cups

Rise and shine to these protein-packed, mouthwateringly-rich breakfast cups! Gooey egg pairs wonderfully with crispy toast in this winning morning meal.

7. Individual Egg & Spinach Bowl

Savory meets satisfying in this egg bake recipe, spotlighting two of the world’s healthiest superfoods, egg and spinach.

8. Three Seed Berry Parfait




This berrylicious yogurt parfait is a snap to whip up. It’s the perfect go-to when you’re experiencing an early morning sweet tooth!

9. Fried Eggs with Mushrooms & Brussels Sprouts

Swap your conventional breakfast with this delicious and hearty skillet breakfast. Mornings never tasted so good!

10. Green Tea Kiwi-Berry Smoothi
This breakfast smoothie features green tea to boost energy levels and rev up your metabolism, making it an awesome alternative to morning coffee.

Lunch

11. Chicken Salad Sandwich

A creamy, delicious chicken salad made with healthy ingredients. Enjoy half a sandwich with a cup of Tomato Basil Soup.

12. Tomato, Hummus, and Spinach Salad Sandwich

Ever try hummus on a sandwich? You’re in for a delicious treat with this easy prep recipe and just three main ingredients.

13. Meaty Veggie Roll-Ups

When it comes to sandwiches, skipping bready buns and carb-rich wraps can truly help you on your weight loss journey! Roll up bright, flavorful veggies with delectable deli meat instead of bread for a protein-packed, low-calorie meal. Be sure to choose nitrate-free meats for an even healthier lunch

14. Skinny Burrito in a Jar

Top 50 Weight Loss Recipes: Best Weight Loss Program

With all your favorite bold burrito flavors stuffed in a jar, this low-cal lunch recipe is a smart choice for those watching their weight!

15. Healthiest Greek Salad

Top 50 Weight Loss Recipes: Best Weight Loss Program

You’ll go nuts over this low-calorie version of your favorite summer summer! This lighter Greek salad has the classic taste without all the extra calories.

16. Grilled Turkey Veggie Burger

Carrots & zucchini make this burger ultra juicy and seriously delicious. Enjoy with your favorite clean & lean trimmings for that traditional burger taste.

17.Thai Roasted Sweet Potato Soup

Cuddle up with a warm bowl of this comforting sweet potato soup. The silky-smooth dish includes ginger and coconut for a light and refreshing lunch bursting with health benefits!

18. Avocado Egg Salad Sandwich

Enjoy a new twist on traditional egg salad. This skinnified version is a great choice for lunch plus it’s super easy to whip up and pack for the next day

19. Quinoa Fruit Salad with Honey Lime Vinaigrette

Put some pep in your step with this bright and springy salad dish! Satisfying quinoa adds yummy nuttiness that blends beautifully with the tangy fruit.

20. Clean Eating Chicken Salad

A superfood chicken salad which includes chicken breasts, romaine lettuce, Greek yogurt, red grapes, all loaded into a whole wheat pita half. Oh my!

Dinner

21. Best Ever Chicken Lettuce Wraps

This Asian inspired recipe will have you craving take-out less and homemade dishes more. Make either the Cauliflower Stir-Fry or the

Quinoa & Vegetable Stir-Fry and you’ve got a declious clean-eating meal.

22. Skinny Lasagna Rolls




Stuffed with delicious traditional Italian ingredients, these perfectly proportioned lasagna rolls make the ultimate skinnifed dish when you’re craving something creamy and decadent.

23. One-Pot Black Pepper Chicken

This mouthwatering chicken dish, is a no-hassle recipe worth digging into! Just under 200 calories makes it taste even better.

24. Blackened Sockeye Salmon

Salmon reigns supreme on the list of healthy fish. It carries a boatload of health benefits like omega-3s and powerful vitamins. This lovely sockeye dish is a snap to prepare and makes the perfect mid-week meal.

25. Stuffed Philly Chicken Peppers

Gooey cheese melted atop chicken breast makes these stuffed peppers uber satisfying. The taste of Philly will wow your senses!

26. Slow Cooker Cheesy Spinach Lasagna Recipe

Tender noodles meet ooey gooey cheese and savory spices in this lasagna recipe. Whipping up the prized pasta dish is a cinch, thanks to the crock-pot.

27. Crock Pot Low-Fat Beef Stew

Top 50 Weight Loss Recipes: Best Weight Loss Program

Cozy up with a bowl of this healthy version of the American classic. Made with 100% clean ingredients and based on a low-sodium broth, the savory stew will satisfy your tummy and warm your soul.

28.Tex Mex Meaty Mac ‘n’ Cheese Casserole

Mexican meets macaroni, forming a killer combination in this gooey home-cooked casserole! By opting for light, nutritious ingredients and bold spices, this winning recipe makes the ultimate comfort food hybrid without the guilt!

29. Crock Pot 3-Ingredient Balsamic Chicken 

Featuring a delicious dinner or lunch recipe made with only 3-ingredients. This scrumptious chicken makes a delicious sandwich, burrito, taco, and more.

30. Southwestern Spaghetti Squash

Satisfy those crazy carb cravings with a flavorful mound of noodles formed with strands of spaghetti squash! The uber low-carb veggie dressed in spicy southwestern flavors will bring excitement to the table!

Snacks




31.Deviled Eggs

These deviled delights contain a magical mayo-free mixture of greek yogurt, mustard, and savory garnishes- a guilt-free guaranteed fan-favorite!

32. Baked Apple Chips

Before snacking on the vending machine chips down the hall, check out this healthful alternative. At just 32 measly calories per serving, these crunchy chips with a hint of appley sweetness are the perfect junk food replacement!

33. Quinoa Veggie Rolls

Swap ordinary rice with quinoa and give your sushi a nutritional boost with these scrumptious, low calorie veggie rolls!

34. Skinny Bell Pepper Nacho Boats

Top 50 Weight Loss Recipes: Best Weight Loss Program

Have a low-calorie, low-carb, high protein snack. You can enjoy two of these boats for only 145 calories. These treats actually are great for a Friday night dinner. Bump up the protein by adding some refried beans.

35.Oven Baked Zucchini Chips

Give the mild-flavored vegetable a deliciously crunchy makeover in this genius chip recipe! With only 99 calories a serving, the tasty delights are a real winner.

36. Curry Greek-Style Yogurt Dip

Enjoy a creamy, decadent dip without adding inches to your waistline. This recipe spotlights nonfat Greek yogurt and savory spices for a luscious low-calorie experience.

37.Superfood Chia Energy Bites

Feeling a little sluggish? These bite-sized balls of deliciousness will put some pep in that step. The scrumptious ingredients will satisfy your sweet tooth!

38.Roasted Red Pepper Hummus

Add a dash of earthy, Mediterranean flavor to your daily menu by whipping up this Roasted Red Pepper Hummus. Paired with pita chips or veggie sticks, this velvety dip makes the ultimate afternoon snack.

39. Skinny Peanut Butter Yogurt

When cravings for something creamy-sweet strike, look no further than this clean-eating solution. Featuring peanut buttery goodness and silky smooth yogurt, this skinnified dip is certain to hit the spot.

40. Broccoli Tarts

Top 50 Weight Loss Recipes: Best Weight Loss Program

Tarts aren’t just for dessert! These treats feature a mouthwatering mixture of broccoli, feta, and fluffy egg whites. They’ll make a fabulous appetizer at your next dinner party!

Desserts




41. Strawberries with Balsamic Yogurt Sauce

Enjoy another skinny-mini dessert with just 51 calories per serving. This dessert is over-the-top delicious!

42. Skinny Mini Banana Pudding

At around 100 calories, this rich banana-themed treat will satisfy even the craziest sweet tooth without adding numbers to the scale!

43. Skinny Mini Strawberry Cheesecake
With these delectable mini desserts, you can have your cheesecake and eat it, too! The secret behind their indulgent creaminess lies in the fat-free cream cheese and nutritious Greek yogurt.

44. Quinoa Almond Joy Bars

Clocking in at fewer than 100 calories a bar, these almond joy desserts put typical candy bars to shame! They’re also perfect to stock underneath your work desk when an afternoon craving hits.

45. Dark Chocolate Nut Clusters
Bursting with health benefits and rich in flavonoids, dark chocolate is one of those heavenly sweets you can enjoy without shame. These clusters pack a nutty crunch in each decadent bite!

46. Peanut Butter Banana Cups
Covered in nutritional caution tape, conventional peanut butter cups are sworn enemies when it comes to weight loss. Luckily, this clean, scrumptious version delivers the same rich flavors without the disastrous, calorie-laden profile!

47. Quinoa Chocolate Drops
Stuffed with superfoods like almonds, dates, and quinoa, these chewy balls of goodness will hit the spot after dinner while offering your body incredible nutrients!

48. Peppermint Fudge Recipe
Creamy, rich chocolate teams up with bright peppermint in this indulgent dessert. This fudge recipe offers a significant dose of antioxidants, making it a nutritious nibble when the holidays hit.

49. No Bake Lemon Berry Cups
Bursting with tart, tangy flavors, these lemon berry cups make an effortless treat when you’re in the mood for something light and sweet.

50. Skinny Mini Blueberry Cheesecakes
Mini cheesecakes served in perfectly portioned cups deliver a host of health benefits in each bite, along with creamy, berry- licious goodness.