November 3, 2015
Have you ever decided to just skip breakfast in order to cut some calories? Seems like a good idea, but unfortunately, this is not a good strategy because your body will find a way to outsmart you. Eating breakfast will actually make you less prone to cravings during the day, so if you eat it, there’s a smaller chance you’ll end up having ice cream for dinner. Here are some breakfast rules that are good to know:
Eat as soon as possible
Eating breakfast helps keep your metabolism revved, and if you want to make the most of your body’s fat-burning potential, be sure to eat within 30-60 minutes of waking up. Eating first thing in the morning will ensure you don’t feel so starved later in the day. It’s when we feel starved that we make bad food choices. What if you’re not a breakfast person and the very thought of eating in the morning makes your stomach turn? Try drinking a nice, refreshing smoothie. It will keep you full and reduce the cravings later in the day.
Don’t skip the protein
Eggs, greek yogurt, oats… all of these protein-packed foods can help keep hunger away and ultimately, eat less and ultimately, lose weight. A recent study shows that women who ate egg breakfasts lost twice as much weight as women who started their days with bagels. The proteins give you energy as well, so it’s a win-win.
Add a banana
Bananas are high in resistant starch, which helps you feel full for longer and burn more calories because it prompts your body to use fat for energy. Resistant starch is also found in oats, so if you have a banana oatmeal breakfast, you will get the most out of your breakfast!
October 31, 2015
Pumpkin season is here! Most of us see a pumpkin and think of all the fun ways we’d carve it, but the pumpkin is so much more than just a carving canvas. Did you know a cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of vitamin A? Talk about good eyesight! There’s more – pumpkin seeds keep your heart healthy and they work as a great mood booster, but that’s not our favorite pumpkin fact. Our favorite pumpkin fact is this: Pumpkins help you lose weight! With three grams per one-cup serving and only 49 calories, it can keep you feeling full for longer on fewer calories.
You want some pumpkins now, don’t you? Don’t worry, we got you covered with this wonderfully delicious, guilt-free recipe for pumpkin muffins.
You will need:
1 1/2 cups pumpkin seeds
1/4 cup raisins
1 cup whole wheat pastry flour
3/4 cup all purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup canned pumpkin
1/4 cup maple syrup
1/4 cup canola oil
Got it? Let’s bake!
The first thing you need to do is preheat your oven to 375. While the oven is heating up, coat 12 muffin cups with cooking spray.
Place 1/2 cup of the pumpkin seeds in the bowl of a food processor with a metal blade or in a blender. Process until ground into powder. Add the raisins. Pulse several times until the raisins are chopped, then transfer to a large bowl.
Add the pastry flour, all-purpose flour, baking powder, baking soda, cinnamon and salt, then mix with a fork. In another bowl, combine the pumpkin puree, syrup, eggs and oil. Beat the mixture until smooth.
Add the pumpkin mixture to the dry ingredients and stir just until blended. Stir in 3/4 cup of the pumpkin seeds. Divide the batter among the prepared muffin cups and scatter the remaining 1/4 cup seeds on top.
Oven time! Bake for 20 minutes and you’re done!
October 30, 2015
We all know how to gain fat, but burning it is a whole other story. If you’re looking for a yummy recipe that will keep you full and keep fat away from you, you’re in the right place. The broccoli & feta omelet with toast is not only easy to make – it’s healthy, full of fibre and the best part is – the serving only has 30 calories! The eggs keep your protein levels in check, so you can say goodbye to those cravings you’re used to during the morning. Also, did we mention it’s easy to make? We did!
You will need:
1 cup chopped broccoli
2 large eggs, beaten
2 tablespoons feta cheese, crumbled
1/4 teaspoon dried dill
2 slices rye bread, toasted
Got it? Let’s cook!
1. Heat a nonstick skillet over medium heat. Coat the pan with cooking spray, then add broccoli and cook for 3 minutes.
2. Combine egg, feta, and dill in a small bowl. Mix it up nicely, and then add the egg mixture to pan. Cook for 3 to 4 minutes, then flip omelet and cook 2 minutes or until cooked through. Serve with toast.
All done! Dig in!
October 29, 2015
We know, when you eat, you’d like to have a nice bowl of pasta followed by a nice brownie cake, but if you’re not one of those lucky types who can eat all they want and never gain an once, well… it’s not the smartest of choices. Here are some nice foods that will keep you happy, feeling full and most importantly – burn fat:
The math behind whole grains is pretty simple – your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods. If you want to burn fat, just add some whole grains to the equation and you’re good to go!
It’s not as fun as a juicy cheeseburger, but eating a serving of lean chicken breast can help you reduce fat. Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down). Plus, it’s super tasty with the right side dish.
The American Journal of Clinical Nutrition reports that drinking four cups of green tea a day helped people shed more than six pounds in eight weeks. These are the numbers, and numbers don’t lie (most of the time).
Hot peppers contain capsaicin. Capsaicin heats up your body, which makes you melt additional calories. In other words, the spicier, the better!
October 15, 2015
Would you rather have 10 cashews or 25 almonds? That’s a tough one, isn’t it? When it comes to nuts, most of them are filled with fatty acids that are healthy for your heart… when it comes to weight loss, not all nuts are your friends. So, which nuts are best if you want to slim down? We have the names here!
They are the richest known food source of selenium out there – just two of them provide you with more than a day’s worth of the mineral. Selenium plays a key role in metabolism, immunity and reproductive health. They are also rich in copper, zinc, potassium, riboflavin, heart-healthy fats and magnesium, but you probably already stopped reading this and went to buy some, so see you later!
Here’s the thing – if you’re trying to lose weight, saturated fats are your enemy. Polyunsaturated fats are your friend. Walnuts have about 13 grams per one-ounce serving, which makes them one of the best dietary sources.
Especially if eaten before the gym! Almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts, which is wonderful news! They also taste lovely so it’s a win-win.