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