Fiber Fix Parfait
Always on the run? Don't go for those sugar-bomb yogurt parfaits at the coffee shops. Who has time for those lines anyway? Instead, try my fast DIY breakfast parfait!
Simply stir 0% Greek yogurt, honey and cinnamon together. Then, layer in a cup with high-fiber cereal, sliced banana and some berries. This protein and fiber combo will keep you and your blood sugars steady 'til lunch - no problem!
6 ounces 0% Greek yogurt
1/2 cup high-fiber cereal
1 small banana, diced
1/4 cup fresh berries
1 teaspoon honey or pure maple syrup
1/4 teaspoon ground cinnamon
Eat Your H2O!
Hydrating and scoring antioxidants can be a one-shot deal!
Studies suggest that water can suppress appetite, decrease caloric intake, boost metabolism and even allow you to push harder during workouts. Yes, drinking water is great, but sometimes you need a boost to meet your hydration goals during the summer heat. What could be better than foods that hydrate, keep you full and help you get lean?
Drink up with my top 10 hydrating fruits and vegetables!
Berrylicious Body Fuel Smoothie
As summer continues to bring on the heat, smoothies are a delicious way to cool down. While the lines at many popular smoothie vendors grow longer, the average bought smoothie can cost you around 500 calories and $5.00 - ouch! Also, most smoothies don't come close to delivering a good morning fiber fix (don't be fooled by those "fiber boosts" most smoothie shops offer, since they're processed fibers with questionable benefits!).
My advice: Skip the long lines and overpriced caloric takeout options - and make your own for just over two bucks! You will score the real deal when it comes to fiber, omega-3s and protein while keeping calories in check.
A.M. Body Fuel Smoothie
• 1 cup unsweetened vanilla almond milk
• 2 tablespoons vanilla-flavored organic hemp protein powder
• 1 tablespoon white chia seeds
• 1/2 cup frozen blueberries
• 1/2 frozen banana
Total: 250 calories, 15.5 grams of fiber
Blend the ingredients together until smooth.
Produce Stickers Decoded
Betcha didn't know, those small stickers on produce have something to tell you! According to the International Federation for Produce Standards (IFPS), the first number of these PLU or Price Look-Up codes actually tells you how these guys were grown.
Here's how to decode the codes. If the first number is:
• 3 or 4 - This means conventionally grown produce (pesticides, herbicides and fertilizers).
• 8 - This indicates genetically modified (GMO) or genetically engineered (GE) produce.
• 9 - This means that the produce is organic (non-GMO and no hormones, fertilizers, synthetic pesticides or any other "-cides").
Of course, price is always a factor, but when possible, do your best to go for the 9s. What I always do is spot what organic produce is on sale and stock up on that first. Happy shopping!
Mister Right
A Kitchen Must-Have!
Weight loss isn't just about eating right and exercising, it's also about having the right kitchen tools! One of my absolute favorite can't-live-without-it tools is an oil mist spray bottle.
I love all the non-aerosol, propellant and chemical-free oil sprayers available in today's marketplace (online too)! You can apply just the right amount of oil, allowing you to control the calories in your food. This is my go-to when I'm roasting vegetables. Just a light mist of olive oil does the trick. It's also a money saver (over pre-packaged sprays) since you fill it with your own oil. What's not to love?
Berry Cream Protein Pops
Yes it's hot outside, and we all scream for ice cream - but for anyone trying to lose weight, one look at the nutrition facts panel could be enough to make you scream. But don't despair - I've got the ultimate ice cream alternative.
60-second prep - so easy!
1. Put 1 cup of nonfat Greek yogurt and 1 cup of semi-thawed frozen berries in a bowl.
2. Add a few drops of a natural sweetener (I like vanilla-flavored stevia drops).
3. Whirl it up with a spoon.
4. Scoop them into popsicle molds and freeze.
It's satisfying, low in sugar and loaded with antioxidants - no screaming necessary.
Total per pop: approximately 50 calories and 4.5 grams of protein.
Chill Out With These Frozen Bites
Need a sweet fix solution that doesn't come with lots of added sugar and calories? Ditch the bonbons and beat the heat this summer with frozen grapes. They're like naturally flavored bite-sized popsicle treats - totally kid-approved!
The Biggest Loser contestants loved these and described them as mini-sorbet bites. And the best part about them is they're low-cal and packed with good solid nutrients (phytochemicals and resveratrol).
Boost it! To max out on antioxidant value, buy dark skinned grapes with seeds. Eating the seeds along with the fruit is the boost, so be sure to chew - don't spit!
Skinny Dip
Recently I posted a Spinach Greek Yogurt dip product on my facebook page, but not available to everyone at their local grocery store. Below you will find my own DIY flavorful creation. It’s super low cal, high in protein and still gives you that creamy, savory taste.
While the average spinach dip will cost you approximately 160 calories for just 2 tablespoons, this recipe delivers a teensy 55 calories for the same serving! You just bypassed over 100 calories. How’s that for big savings?
Guiltless Spinach Yogurt Dip
Ingredients
• 1 cup low fat Greek Yogurt (plain)
• 1/2 10-oz frozen spinach package, thawed and well-drained
• 1/2 cup Water Chestnuts, chopped
• 3 TBS Pesto
• 1 tsp Lemon Juice
• 1/4 tsp Garlic Salt
Directions
Mix all the ingredients together in a small bowl. Serve with cucumbers, bell peppers, baby carrots, celery, and any other fresh veg.
Bring this to your next summer BBQ, and watch it disappear in a flash!
The Truth About Tilapia
What's not to love about tilapia? It's inexpensive, tastes pretty good and it's low in contaminants. Other than it being low in calories and high in protein, one of the main reas
ons many of us choose to eat fish is because of its heart healthy and protective omega-3 fatty acids.
The problem? Unfortunately, tilapia has very little of the good anti-inflammatory omega-3s and more of the less favorable pro-inflammatory omega-6 fats. This is not to say that tilapia is a "bad-for-you" food, but if you're going to eat fish, why not get some "good-for-you" omega-3s while you're at it? For starters, try wild salmon. If it's too pricy or unavailable, canned or frozen wild salmon are excellent wallet-friendly alternatives (and my personal mega omega-3 favorites!). Make the switch and your body will thank you!
Your A.M. Secret Weapon
We all know that eating breakfast is key, but did you know what you eat for breakfast has a lot to do with speeding up your weight loss? Studies show that people who eat a fiber and protein-rich breakfast vs. empty carbs eat nearly 450 fewer calories the rest of the day. That's HUGE!
Bumping up protein and fiber at breakfast may just be the secret weapon to bypass those midday sweet cravings as they start calling your name. And here's why: our bodies take longer to digest protein and fiber, keeping our blood sugar from spiking and crashing, which is what leads to cravings. Talk about a winning team!
For your morning breakfast fix, think 0% Greek yogurt with a high-fiber cereal topping, or steel cut oats with either protein powder stirred in or a side of egg whites - how's that for a new breakfast combo?
