An "On The Shrink" Original Recipe: Delicious NO SUGAR Dessert

 A great stand alone breakfast or NO SUGAR dessert  (unless you add ice cream of course--which I usually do for dessert!)

Dump Cook Recipe for healthy NO SUGAR Banana nut muffins

First Mix the wet ingredients:
Whisk 2 eggs
Add 1 over-ripe large Banana (two of the tiny variety) use potato masher to blend  banana with eggs
Add to taste: Agave  or Honey

Then add dry ingredients:
Add Raisins/Dates/Nuts/ (don't over-do)
Sprinkle to taste: Cinnamon and All-Spice 
For moist muffin: Add 1/4 cup whole wheat or nut flour (use baking soda and pinch of salt if not self-rising)

For fluffier muffin (more cake consistency) Add 1/2 cup flour

That's it! No added liguid needed

A Mobile App that Helps control Overeating

Do you eat healthy but still have trouble controlling your weight? The Fooducate mobile app just might change your life...and your weight. I give it two thumbs up. It's a food diary on your phone that does all the math for you. When I first began using Fooducate, I was flabbergasted at how much I was eating.

Yikes! It didn't seem like that much!

Yes, calories do count, and Fooducate is simple to use. Any 10 year-old can show you how.

You simply enter your age, weight, activity level, and weight goal (maintenance or weight loss) and the app tells you how many calories you can eat a day. It will even tell you how long it will take you to reach your goal if you are trying to lose weight...and adding your food in is easy, easy, easy.

I recommend giving it a try. I love it.

4 Tips for Vacation Weight Control

  

A vacation does not need to sabotage your weight control goals. You can successfully stay on the shrink (or maintain) if you do the following four things:

1. Don't let yourself get too hungry. To prevent that, keep a few  protein bars in your purse or beach bag--at ALL times. Don't forget to replenish when you eat them.
2. Watch your portions! If you eat at least five times a day (maybe six), smaller portions will leave you satisfied.
3. If possible, save the cake and ice cream (or whatever your favorite sweet is) for after supper. The sugar spike causes hunger, which can be a problem unless desert follows a satisfying meal.
4. If you are taking a beach vacation, do take advantage of walking in the sand and swimming. The extra activity should cover a few vacation goodies if you don't over-indulge.

Happy summer!

4 foods you should never NEVER eat again

High Fructose Corn Syrup (HFCS)

In addition to the myriads of other health risks, it is found to be associated with obesity

 Hydrogenated Oils

Bad, bad, BAD! Not generally recognized as safe. Bad for cholesterol and increases risk of diabetes--which puts at risk for all sorts of complications and other health problems--some terminal. Diabetes also slows metabolism and contributes to obesity.

Monosodium Glutamate (MSG)

In general, MSG is not all that great for anyone. Also, those who eat more MSG are at risk to be overweight.

Aspartame

Aspartame is associated with health risks and is a staple in diet drinks. Zero calories. So how did it happen, that in a 26-year long study, researchers found that those who drink diet sodas gained more weight over the period than those who drank regular soda?

Myth-conceptions about exercise and weight loss

   A 2018 report sent dieters and exercisers into tailspins of disillusionment with the announcement that exercise was less helpful in weight-loss than previously thought.

   What?! All that exercise for nothing?

   Not! 

   Don't give up that daily walk or gym membership yet.

  The article had a narrow focus on calories consumed -vs- calories burned during exercise. They should have saved their time and effort on publishing that article. For two reasons, we were not impressed. 

1. Yes, exercise does burn calories. And the number of calories burned during each walk or exercise session, multiplied by the number of weekly walks or workouts, will make a difference in over-all health and weight. 
2. Exercising, even with light weights or light settings on machines, increases muscle and bone density, along with endurance. We need strong bones and without muscle our metabolisms grind to a near halt. 

   Muscle burns fat. The more muscle density we have, the more calories we burn, even when we are not moving. 

   So, take heart. Get moving!

The Over 60 fat-fighter plan

Did you expect the full impact of the challenge to control your weight as you entered the sixth decade of life? I didn't. And I was fitness instructor and weight control expert! 

But we must rise to the challenge if we expect to live life to the fullest throughout our golden years. 

So, read on for a few suggestions that have worked for many 

 Move, and limit those yummy sweet/starchy goodies!

Exercise as often as possible (minimum of 3 to 4 times weekly). Any exercise is better than no exercise. A few suggestions for beginners are: walking, running (for the physically fit), bicycling, join a gym, join an aerobics class, etc..

Food

• Limit bread/potato/sweet snacks (at least try not to eat all three on the same day)
• Treat the high calorie snack you just splurged on as a meal (not conventional advice but occasional use is effective in weight control  
• Drink more water (you almost can't get too much), and add a ½ tsp apple cider vinegar to at least one glass or bottle daily (the physician who wrote Vermont Folk Medicine swears the apple cider vinegar regulates metabolism)

Plan the eating and snacking

•  Plan menu’s for at least a week in advance
• Cook ahead when possible and refrigerate or freeze meal sized portions
• Buy snack-size storage containers & fill them with healthy snacks and snack combos

 There you go, a simple plan to stay (or get) in shape, and control weight for life!

Light-Fat-Snack for Hunger Control

Whenever I eliminate all fat from my diet--even if I increase my protein intake to off-set the reduction in fat, I find that I stay hungry too much. So I have come to the conclusion that my body needs fat. I don't believe it is necessarily a bad thing, but fat can be deadly to weight control.

So what do I do?

I figured it out. But before I share one of my solutions, let me share the good news that all fat is not bad for us. Yes, there is such a thing as good fat. For example, avocados are very good for us, yet they contain  fat. Olives are very good for us, yet they contain fat. But they also contain heart healthy anti-oxidant vitamin E, among other things.

The solution to my fat problem? I have created a light-fat-snack that is also high in protein for fat burning by mixing about 1/3 of a cup of Greek yogurt (which has zero fat but is high in protein) with 1/2 avocado (which has some fat and is loaded with vitamin E).

That's it. The snack should come to approximately 90-100 calories. And it curbs hunger!

The avocado and Greek yogurt mixes to a delicious super smooth consistency which I like to eat with a spoon--or use as a spread on whole wheat crackers. This holds me over quite nicely till the next meal or scheduled snack time .

Tip: Avocados are also great in smoothies. When using them in smoothies, include the pit, which is loaded with nutrients.

Mint Berry Protein Smoothie

Less than 200 calories, about 8 grams of protein, totally nutritious, and very filling!

Ingredients:

1/3 cup plain Greek yogurt
1 sprig fresh mint (about 5 leaves)
Handful or so of blue berries
3 or 4 1" cubes fresh pineapple
1/2 banana
1 tbsp honey or agave

Mix without water for thicker, pudding like, mix (the banana thickens it) to eat with a spoon, or add about 1/2 cup of water to make a drink.

This was my breakfast this morning. The mint counts as a leafy green vegetable, and I also threw in a few leaves of Swiss chard for some extra green nutrition (cilantro or parsley would be good options as well).

Outsmarting Post Diet Weight Gain

When I was a weight loss counselor, I discovered that clients who had yo-yo dieted before were terrified of going off their diets.

The reason?

Post diet weight gain!

You can beat that by understanding that when you lose weight by eating fewer calories (as opposed to simply making a lifestyle change--which is infinitely better), your body will respond when the diet is over by holding on to those extra calories, rather than burning them, for a few days.

Expect to gain up to five pounds (maybe a few more) when returning to a normal calorie count.

The solution to this is not to stay on a reduced calorie diet forever (as some of my panicked clients wanted to do!), but it is Ok to simply lose five pounds more than you need to while expecting to gain it back quickly once you go off the diet. Align your expectations with reality, and resolve not to panic

Happy shrinking!

The Professional's Secret Formula for Weight Loss

It doesn't matter what you eat--as long as you adhere to the following formula to lose weight. 

Daily

 6 plus meals + 50 grams protein  + 1200 calories

 This is the basic non-medical formula used by most weight loss professionals.

Great low calorie sources of protein

fish/chicken/tuna/eggs

Spinach (ounce for ounce spinach has a much protein as steak)

Greek yogurt (add it to your oatmeal in the morning, and, wala! you have a high protein oatmeal)

Fairlife milk (twice the protein of regular milk and 1/2 the carbs)  

Of course protein shakes are always an option. There are even vegan protein shake mixes available.

TIP: Burn calories through physical activity and you get to eat more!

Garden to Burn Calories

Do your own heavy yard work, such as landscaping, moving rocks, hauling dirt, etc., and burn 400-600 calories per hour. Rake your yard and bag the leaves, and you will burn 350-450 calories per hour. Do some weed pulling and plant some flowers, etc., and you will still burn 200-400 calories per hour. Do you like to mow grass? Go for it, and burn 250-350 calories per hour.

Got some great ideas and menus for your weight loss formula? Share with everyone by posting them in the comment section!

Pea Protein for Weight Control

Add peas to your diet and experience higher energy levels, build strong muscles, bones, healthy tissue, and control your weight!

Peas are high protein and low fat. No wonder they are rated among the world's healthiest foods. Pea protein contains amino acids that are often lacking in other proteins such as lysine. So put peas on your menu without delay!

Pea protein can help you lose weight while retaining muscle, because the protein is easily digested for maximum absorption. With allergies to peas being extremely rare, most everyone can avail themselves of the benefits of this amazing legume.


 Don't eat many peas? Adding pea protein powder to smoothies is an easy way to boost

Chocolate Lovers Breakfast Smoothie

Low sugar, high protien, nutritious, sticks to your ribs, and it's delicious!

Ingredients:
8 oz Fairlife chocolate milk
A splash of coffee
1 Banana
1-2 TBSP smooth or crunchy peanut butter
A few dollops of cottage cheese
A handful of cilantro (yes, cilantro!)
A healthy drizzle of agave. Blend and Enjoy!

Coconut oil helps to lose weight!

Coconut oil actually helps to burn fat!

+ Routes directly to liver and used as fuel not stored as fat
- Loaded with saturated fat

Readers are encouraged to do their own research into the numerous health benefits of coconut oil (heart disease, alzheimers, etc..)


Check out all the info on this Coconut oil google search:   https://www.google.com/#hl=en&sugexp=les%3B&gs_rn=1&gs_ri=hp&gs_mss=how%20does%20coconut%20oil%20help%20l&tok=OhmP-LmuN4Q-cPn-_dHESA&cp=31&gs_id=3s&xhr=t&q=how+does+coconut+oil+help+lose+weight&pf=p&tbo=d&sclient=psy-ab&oq=how+does+coconut+oil+help+lose+&gs_l=&pbx=1&bav=on.2,or.r_gc.r_pw.r_qf.&bvm=bv.1355534169,d.eWU&fp=4923ca7c4da5ccfb&bpcl=40096503&biw=1024&bih=653

Vegetables and Greens in Weight Control

Did you know that you can eat greens and veggies with practical impunity? They are nutrient rich, high in fiber, they will fill you up, and they will not cause fat accumulation. 

Incorporate them into 2 to three meals a day, focusing on eating them at your hungriest times. 

Follow this blog for great veggie recipes that fill us up without filling us out!

http://www.weightlossresources.co.uk/food/fruit-veg-lose-weight.htm

Water for weight loss

Yes! Water is helpful in losing weight, and not just for help in shedding excess fluid. It should be the number one choice of a weight loss drink.

Getting enough water, helps the kidneys to more efficiently flush impurities from the body.

When we give our kidneys enough water to do their job, our livers--which also cleanse toxins from the body but additionally help regulate metabolism--are able to do their detox jobs without having to sacrifice their metabolism work by kicking in to give additional aid the kidneys.

Seriously. Want to kick up your metabolism? Drink lots of water!

I like to add lime slices to my 64 oz of water daily.

Vegetarian Weight Control

As a weight control counselor I would come across clients who were bewildered because they were vegetarians, who ate little to no junk food, yet still had a weight problem. My solution. Add protein. Protein supports muscles which are critical to weight loss and weight control. 

Eggs are a perfect source of protein as is yogurt (Greek yogurt is loaded with protein). Quinoa is a great vegetarian source of a perfect protein. Rice, beans, and a dairy provide a perfect balance of protein and carbs for supporting  (or adding) muscle. 

Even partial vegetarians (flexitarians) should pay attention to protein consumption and make sure they are getting enough.

One of my clients was vegan vegetarian who was also recovered from Bulimia and Anorexia. She had decimated her muscles through years of starvation, eating, and purging. As a result, she seemed helpless to reverse the excess weight gain she had made once she began eating normally again. Her body was continuing to pack on the pounds. Even a low calorie ketosis diet along with 30 minutes of walking every day was not working to help her lose weight.

Since I was a fitness instructor as well as a weight control counselor, I knew that she needed some muscle, because muscle burns fat. So I assigned her some light exercises, using 1 to 2 lb weights, designed to put some stress on her bones and muscles so that her body could begin to rebuild some of the muscle tone she had lost. 

This client was ecstatic when her muscles responded and she began to achieve her ideal healthy weight.

Setting and achieving new weight control goals

Set new goals after achieving old ones

• If it’s not in writing, it’s not a goal.

An unwritten goal is a wish, a maybe, a never-happen. The day you put your goal in writing is the day it becomes a commitment that may change your life.

• If it’s not specific, it’s not a goal.

Broad desires and lofty aims have no effect. Until you translate your vague wishes into concrete goals and plans, you are not going to make much progress.

• Goals must be believable.

If you don’t believe you can achieve a goal, you won’t pay the price for it.

• An effective goal is an exciting challenge.

If your goal does not push you beyond where you have been before – if it doesn’t demand your best and a bit more you didn’t realize you had in you – it isn’t going to change your ways and elevate your lifestyle.

• Goals must be adjusted to new information.

Set your goals quickly, and adjust them later if you’ve aimed too high or too low. Many of the goals that have the greatest positive influence are set in unfamiliar territory. We may adjust our goals down if they become unbelievable or up if they lose their challenge. 

• Dynamic goals guide our choices.

If your goals are set up right, they’ll instantly show you the right way to go on most decisions.  
Try not to set short-term goals for more than 90 days.

• After you have worked with short-term goals for a while, you may find that a shorter or longer period works better for you. Setting short-term goals for more than 90 days may result in a loss of interest in achieving it.
• Maintain a balance between long-term and short-term goals.

• If your goals are all long-term, you’ll have difficulty in keeping your performance up because all of your payoffs are too long term. Too many short-term goals may undermine long-term results.

Set activity goals, not end result goals.

• If all of your goals are end result goals, you may set yourself up for a slump. It’s usually better to set activity goals.

Black Bean Burrito

Ingredients:

• 1 can of black beans (or equivalent of  fresh cooked)
• 1 lb of ground or shredded organic meat (no hormones or anti-biotics) (beef, free range chicken, or turkey)
• 1/2 onion
• Minced garlic (to taste)
• Organic salsa
• Shredded lettuce
• 1 avocado
• Your favorite high fiber tortilla
• Greek yogart unflavored
• Coconut oil

In a separate pan heat the beans and set aside
Slice avocado into thin strips and place on a saucer

Skillet Mix:

• Dice onion and saute in skillet with coconut oil
• Add minced garlic and saute
• Add cooked meat 
• Stir in Geek yogart and salsa (to taste and consistency--remember the mix goes onto a tortilla when it's done)
• Stir in warmed black beans  (salt and pepper to taste)

Spoon onto warmed tortillas from the skillet mix, add sliced avocado, and Top with salsa, lettuce, and Greek yogart to taste

Prep time to the table: Less than 30 minutes

Water with lemon to lose weight

Drink the juice of one half a lemon in water every day for a year and you will naturally lose weight. The additional health benefits are amazing.

Black Beans for Weight Control

Add black beans to your weight control grocery list! These beans are loaded with anti-oxidants. They aid with digestion, bone strength, blood pressure, diabetes, and much more. With high fiber and high protein, black beans are among the world's healthiest foods for anyone who is interested in weight control and all around healthy eating.