400 Calorie Meal On the Go

spaghetti-meatballs-600x450Restaurant: Spaghetti and Meatballs

Set aside your portion: 1 cup spaghetti (220) with tomato sauce (80)E

Eat 2 meatballs if they’re the size of golf balls, or 1 meatball if they’re larger (90)

 

Skip the tempting grated Parmesan cheese

Wrap up any leftovers to go

Total calories per serving: 390

TIP: Next time you make spaghetti at home, measure 1 cup cooked and put it on a plate so you’ll have a visual to remember at the restaurant.

Tip courtesy of:http://www.prevention.com/weight-loss/diets/400-calorie-pasta-meals?s=3

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Foods that Help Flatten Your Tummy

flat tummy tips1. Spinach

Extremely rich in the antioxidants carotenoids, lutein and zeaxanthin, which promote eye health, reducing the risk of age-related macular degeneration and cataracts. Lutein is also thought to play a role in preventing colon cancer. Also a fabulous source of the better known carotenoid, beta-carotene, which, in addition to its antioxidant potential, can be converted to vitamin A in the body. Very good source of dietary fiber, vitamins C, E, K, and B6, and thiamin, riboflavin, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. Good source of niacin and zinc.

2. Turkey

A great source of protein that is low in both total and saturated fat. Turkey has high iron levels and is a good source of the vitamins B, B1, B6 and zinc, which have been found to keep blood cholesterol low, boost the immune system and regulate blood pressure.

3. Yogurt

Provides a high dietary source of calcium and low GI carbohydrates. It is a good source of phosphorus and B group vitamins. Probiotic yoghurts may also help with the digestive processes.

4. Oily fish

Oily fish such as salmon, trout and tuna are the best sources of omega-3 fats, which are crucial for optimal health. Oily fish is low in saturated fats and contain essential amino acids and are a good source of iodine, iron and zinc.

5. Water

While it’s not technically a food, a lack of water in your diet could be the one thing standing in your way of a flat tummy. Bloating is something that effects many women, and the problem is often worsened, sometimes even instigated, by a lack of fluids in the system. Drinking water will also help to flush toxins out of your system, curb hunger, improve digestive health and reduce fluid retention, all which help to leave your tummy looking flatter.

Nutrition tips courtesy of: http://www.womenshealthandfitness.com.au/weight-loss/fat-loss/586-10-tummy-flattening-foods?showall=&start=9

 

Shaun T Words of Wisdom

1. How do I handle people that suggest exercise is selfish and that it takes time away from family?
-Well, actually exercising is selfless! I’ve said before that “You are the nucleus of your existence!” A happier you equals a happier family. If someone feels that you’re being selfish for exercising just remind them that you want to love longer and have positive energy for the family.

2. Can I have a cheat meal and still lose weight? -Absolutely!!! 1 bag of M&M’s doesn’t make you gain the weight. Its the consistency of you staying committed to eating healthy 85% of the time and 15% fun. 85/15 RULE!

3. Someone mentioned that its easy for me to have good fitness because its my job!
-WROOOONG!! I have struggles and road blocks just like everybody else. I look different in every single on of my fitness programs. Life is never easy just because that’s your career. And I wouldn’t be in this life it it were easy. I’m in it because its a challenge and my challenges help me relate to your challenges.

Foods that Flatten Your Tummy

flat tummy tips1. Cucumber

Cooling and diuretic, cucumber is good to eat when your tummy feels like a tightened drum. It can help to relieve fluid retention and its fibre-rich skin is great for digestion.

2. Eggs

Being pretty close to a complete food, eggs contain numerous vitamins and minerals (primarily in the yolk). Go for omega-3 enriched. Only 1.5 grams saturated fat per egg, so they’re unjustly labelled a ‘bad’ food. Eggs have a low glycemic index and are very filling. Mitchell-Paterson recommends having an egg for a snack to curb the 3:30-itis and chocolate cravings.

3. Berries

What do blackberries, blueberries and acai berries all have in common? They all help you squeeze your way back into your skinny jeans. Studies have shown that people wanting to lose belly fat should opt for fruit that is blue or red in color, such as cherries, red grapes and many types of berries

4. Almonds

These delicious and versatile nuts contain filling protein and fibre, not to mention vitamin E, a powerful antioxidant. They’re also a good source of magnesium, a mineral your body requires to produce energy, build and maintain muscle tissue, and regulate blood sugar.

5. Avocado

Fibre-rich and provides many additional micro-nutrients including potassium, magnesium, folate and vitamin C. Avocado oil has a very high smoke point and is therefore a great choice for cooking. It is quite expensive but this is definitely a case for quality over quantity. Use it sparingly and a little will go a long way.

Tips courtesy of: http://www.womenshealthandfitness.com.au/weight-loss/fat-loss/586-10-tummy-flattening-foods?showall=&start=4

Ways to Cut Calories

Cut the calories

  1. Picking poultry instead of beef
    Whether you’re buying beef or turkey, “look for labels that say the meat is at least 90 percent lean,” suggests Diane Henderiks, RD, the founder of Dishwithdiane.com.
  2. Adding hot sauce to everything
    Fresh peppers, red pepper flakes, and cayenne pepper add heat without any sodium,” Henderiks says. Miss the sauce? Try Tabasco, which contains a mere 35 milligrams of sodium per teaspoon, just 2 percent of the 2,300 milligrams most of us shouldn’t exceed in a day.
  3. Baking with gluten-free flour
    At the supermarket, scout out options made from brown rice, teff, or quinoa, such as those by Bob’s Red Mill and Arrowhead Mills, and make sure a serving provides at least two grams of fiber.
  4. Removing the chicken skin
    Don’t remove the skin until right before serving, and the chicken won’t need as much calorie-rich sauce, salad dressing, or mayo. The exception: If you’re making soup or a casserole, the fat from the skin will drain into the dish, Myrdal Miller warns, so peel it off it beforehand.
  5. Coating the pan with nonstick spray
    To cut down on the amount of spray you need, use nonstick pans for cooking and a silicone mat or parchment paper for baking whenever possible. Or forgo the stuff altogether: “You can substitute chicken broth when saut?ing vegetables,” says Christine Gerbstadt, MD, RD, a spokeswoman for the Academy of Nutrition and Dietetics. Just heat a few tablespoons in a pan and stir in the veggies, adding more liquid as needed until they’re cooked through.

Article courtesy of: http://www.fitnessmagazine.com/recipes/healthy-eating/tips/cooking-tips-for-weight-loss/?sssdmh=dm17.732352&esrc=nwffood041014

 

Things to eat to Detox your Body

Nutrition tips on what to eat to Detox your body….Clean eating helps the weight stay off

detox

 

Big Fat Liar

your scaleYour scale is LYING to you!!! Check out fitness model Anoah Adjah, who is over 200lbs but looks GREAT! Your scale doesn’t determine your health!!!

When it comes to weight loss, the scale can be a good measure of progress, particularly if you have a lot of weight to lose. But if you place too much emphasis on your weight and not enough on your body composition (the ratio of fat to lean muscle), you’re only getting half the story.

The scale doesn’t tell you how much fat you have. Your scale does exactly what it’s supposed to—it tells you how much you weigh. When the number on the scale goes up or down, it doesn’t represent only fat loss or muscle gain. In fact, the scale can’t tell if you’ve gained muscle. A pound of muscle is like a brick, small and compact. A pound of fat is like a fluffy feather pillow, bulky and lumpy. When you gain muscle and lose fat, your body gets smaller and tighter. Building muscle also makes it possible to drop clothing sizes without a big change in weight. Perhaps after a 90-day fitness program, the scale says you lost 7 pounds, which may not sound like much. But what if you actually lost 12 pounds of fat and gained 5 pounds of muscle? That’s a remarkable improvement in your body composition, but you wouldn’t know it if you only used your regular bathroom scale to track your progress.

Your body’s water levels are constantly changing. The scale can move up or down depending on how much water you drink, how much salt you consume, how much you sweat, and how many carbohydrates you eat. An average person can see a daily fluctuation in water weight of about 2 pounds, without any changes to diet or exercise habits. These fluctuations do not signify fat loss, and watching the scale move up and down every day can be frustrating for many dieters.

One of the best ways to keep track of your changing body is to use a tape measure. Record your chest, waist, hip, thigh, arm, and wrist measurements in a journal. Update the measurements every 30 days to see how your body changes. Pictures are also good indicators of progress. Have someone take front, side, and back photos of you every 30 days and keep these with your body measurements. Notice how your clothes fit. This is a foolproof way to prove that you’re losing weight. If your clothes are getting looser, your body is shrinking, even if you don’t see a big change in the mirror yet.

Article Courtesy of: http://blackdoctor.org/290833/is-scale-your-scale-wrong