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
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]]>Try this alternative! It's totally delish, will tip the scale in your favor
. and will get raves around the dinner table. Here's my famous Skinny Zucchini Spaghetti recipe for two savory servings:
Skinny Zucchini Spaghetti
• 3 medium zucchini, julienned
• 2 yellow crookneck squash, julienned
• 1 garlic clove, minced
• 2 teaspoons olive oil
• Marinara sauce to taste
Heat the olive oil in a pan over medium heat. Add the garlic, and julienned zucchini and squash (use julienne peeler) to pan. Cook until the veggies soften but aren't mushy. Top with marinara sauce, which will score you lots of beneficial lycopene, and a dash of parmesan cheese.
The result: A tasty dish that looks just like pasta, but is ideal for anyone limiting carbs or gluten. Even kids love it (try getting them to eat zucchini any other way)!
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]]>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!
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The next time you make a meal that could use a "wrap," avoid those carb-heavy bread products and reach for the nori. No-what? Nori, which is the Japanese word for dried seaweed. It sounds exotic, and once upon a time you could find it only in sushi joints and Asian markets, but now you can get a 12-pack for under three bucks at any market (even Walmart!).You can just eat nori straight as a snack (only 10 calories per sheet), or do what I do and make your own nori wrap. My fave (call it a Rachel Roll) includes a variety of crunchy vegetables, low-mercury tuna salad, and a touch of avocado and/or spicy mustard on a sheet of nori. Then roll it up burrito-style for a totally easy, portable, low-cal and super-nutritious snack. What's not to love? Say yes to nori!
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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.
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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!
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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?
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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.
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I saw this whole wheat tuna wrap at a health food store, and it SEEMED like a waistline-friendly lunch solution. But one glance at the nutrition label made me do a double take. There's no way...
I couldn't resist - I had to take it back to the BL kitchen (aka my "lab") to perform a full-on Food Autopsy™. I unfolded the large tortilla to find a sardine-size serving of tuna, a tidal wave of mayo, two tiny sliced cherry tomatoes and a small single lettuce leaf (not even close to a serving of veg). OMG!
Bottom line: This wrap delivers a hefty 600 calories, full-fat mayo and the carb equivalent of nearly four slices of bread. Eat enough of these, and your odds of losing weight will fall somewhere between nada and zero!
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Of course, what everyone thinks about first when they hear about beans are the complex oligosaccharides that travel largely unchanged through the upper intestine but are readily consumed by microorganisms in the digestive tract (specifically, Methanobrevibacter smithii), which produce volumes of methane called flatus...
Okay, I hear you: "Can it - beans give me gas!"
Ah, but they deserve so much more credit for the good they do. Beans are cheap, versatile, delicious and loaded with protective nutrients, plant-based proteins and fiber.
ANY BEANS are a big GO, but my current fave are: MUNG BEANS!
Not only are they totally stomach-friendly, the high fiber and protein combination in mung beans helps promote healthy blood sugar levels, which translates into steady energy levels. The best part is they're available at most markets, inexpensive and super quick and easy to prep (compared to other beans - no need to soak overnight). My ultimate trick of the trade is to buy them sprouted: it's fast food at its best (only five minutes cook time)! Add them to vegetable soups to make them hearty, or cook them up and toss them on your salad as protein.
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]]>You might think, you're sipping, not chewing, so no problem, right? Let's take a look...
20 ounce vanilla soy latte ~ 300 calories, 44 grams sugar
But it doesn't stop there: lunch comes with an organic fresh-squeezed lemonade with a refill.
2 12-ounce glasses of organic lemonade ~ 300 calories, 72 grams of sugar
And in the late afternoon, the pick-me-up consists of a commercial bottled green tea with a label that screams, "Natural Energy Drink!"
20 ounce bottle of green tea energy ~ 250 calories, 61 grams of sugar
That's 850 calories just in beverages, including 177 grams of sugar - equivalent to approximately 47 lollipops in one day of innocent sips! INSANITY!
My Solution: Train your palate not to crave intense sweetness throughout the day. Water is ALWAYS the way to go, and you can naturally punch it up in so many ways: frozen blueberries, lemon, lime, mint leaves, sliced cucumbers, orange slices, just to name a few. You can also go for unsweetened iced or hot tea. My favorite is black or green matcha. For special occasions, consider a mocktail - add a tiny splash of pomegranate juice to sparkling water and a lime. Yes, you can refresh without the excess!
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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!
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While salads and veggies are good for you, they're even better with a touch of fat. (Yes, I insist!) Healthy oils such as olive, canola or avocado have been shown to maximize your nutrient absorption, and will make you feel full longer, too. Great for health AND weight loss!
A recent study from Purdue University suggests that topping your salads with a monounsaturated fat dressing (canola or olive oil) helps absorb the good protective stuff in the veggies (carotenoids). The best part is that the study also showed you only need a small amount of oil to reap the benefits!
My classic go-tos are expeller-pressed canola oil and extra virgin olive oil. For my salads, I simply drizzle one teaspoon of olive oil, a splash of lemon juice, and a touch of sea salt. Give it a shot!
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]]>While the average spinach dip will cost you approximately 160 calories for just two 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-ounce package frozen spinach, thawed and well-drained
1/2 cup water chestnuts, chopped
3 tablespoons pesto
1 teaspoon lemon juice
1/4 teaspoon garlic salt
Instructions
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 barbecue, and watch it disappear in a flash!
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]]>The reason canned varieties are cheaper is wild salmon is seasonal, so more salmon is caught than can immediately be sold. The surplus gets canned, letting you score it at a much cheaper price! While all canned salmon is good, try to spot the Sockeye Salmon variety since it's the creme de la creme of salmon for having the most omega-3 fats. You can find canned wild salmon at almost any market, even warehouse stores, nationwide.
As far as what to do with canned salmon, my answer is to treat it as you would tuna. Here's a starter-kit recipe:
Wild Salmon Salad 
Ingredients
2 six-ounce cans wild salmon
1 tablespoon reduced-fat canola/olive oil-based mayo or Vegenaise
1/2 cup chopped celery
Optional: capers, diced red onion or dill
1-2 tablespoons lemon juice
Directions
Place salmon in a bowl. Add mayo/Vegenaise, celery and optional ingredients. Mix well into a very fine texture. Add lemon and enjoy!
Makes 4 Servings
Total calories: 141 calories per 3 oz. serving
Total cost: approx. $1.40 - $1.65/serving
How's that for a health and wallet friendly lunch or snack protein solution?
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