Weight Loss Quick & Easy FAT-BURNING Recipes

Weight Loss Quick & Easy FAT-BURNING Recipes

Here Are 25 QUICK & EASY FAT-BURNING RECIPES

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1. Beef & Potato Salad with Smoky Chipolata

  In central Mexico, this salad is a standard--served as an appetizer, main dish or taco filling. Serve it with lime wedges, warm tortillas or tortilla chips.
Nutrition profile
 Gluten-Free
 Low Added Sugars
 Low-Calorie
 Low Carbohydrate

Ingredients  (6 servings)

 12 ounces stew beef (preferably from the chuck), cut into 1-inch cubes
 2 cloves garlic, chopped
 1 teaspoon salt
 3 medium boiling potatoes, peeled and cut into roughly 1/2-inch pieces
 3 tablespoons cider vinegar
 1 small red onion, cut into 1/4-inch pieces
 3 tablespoons extra-virgin olive oil
 2-3 tablespoons finely chopped canned chipotle chile in adobo sauce (see Note)
 1 ripe medium avocado, cut into 1/4-inch pieces

Preparation

 Active
25 m
 Ready In
1 h 25 m

Bring 1 quart water to a boil in a medium saucepan. Add beef, garlic and salt. When the water returns to a boil, reduce the heat to medium-low. Skim off the foam that rises during the first few minutes of simmering. Partially cover and simmer until the meat is fall-apart tender, about 1 hour. Remove the meat to a plate with a slotted spoon; let cool.

Add potatoes to the meat broth (if there isn't enough to cover them, add water) and simmer over medium heat until tender, 13 to 15 minutes. Scoop the potatoes into a medium bowl with a slotted spoon. Sprinkle with vinegar.

Coarsely shred the beef and stir it into the potatoes, along with onion, oil and chipotle to taste. Let cool to room temperature. Stir in avocado just before serving.
Make Ahead Tip: Cover and refrigerate the salad for up to 2 days. Stir in the avocado just before serving.
Ingredient Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a spicy, flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep at least 2 weeks in the refrigerator or 6 months in the freezer.
Nutrition information

 Serving size: about 3/4 cup

 Per serving: 241 calories; 14 g fat(3 g sat); 4 g fiber; 15 g carbohydrates; 13 g protein; 38 mcg folate; 33 mg cholesterol; 1 g sugars; 0 g added sugars; 51 IU vitamin A; 8 mg vitamin C; 23 mg calcium; 1 mg iron; 428 mg sodium; 453 mg potassium

 Nutrition Bonus: Zinc (21% daily value)

 Carbohydrate Servings: 1

 Exchanges: 1 starch, 1 1/2 lean meat, 2 fat

2. Chicken & Fruit Salad 
 Chicken, melon, walnuts and feta top mixed salad greens for a refreshing summer salad. Use your favorite summer fruit in place of the melon if you wish
Nutrition profile

 Diabetic Appropriate
 Gluten-Free
 Healthy Immunity
 Heart Healthy
 Low-Calorie
 Low Sodium

Ingredients (4 servings)

1/4 cup reduced-fat sour cream
3 tablespoons fruit-flavored vinegar
4 teaspoons sugar
1 1/2 teaspoons poppy seeds
1/4 teaspoon salt
Freshly ground pepper, to taste
8 cups mixed salad greens
2 cups sliced cooked chicken breast, (see Tip)
2 cups chopped melon, such as cantaloupe and/or honeydew
1/4 cup chopped walnuts, toasted (see Tip) 1/4 cup crumbled feta cheese

Preparation

 Active
15 m
 Ready In
15 m

1. Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a large bowl until smooth. Reserve 1/4 cup of the dressing in a small bowl. Add the mixed greens to the large bowl and toss to coat. Divide among 4 plates and top with chicken, melon, walnuts and feta. Drizzle each portion with 1 tablespoon of the reserved dressing.

 Tips: To poach chicken breast: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

 To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.
Nutrition information

 Serving size: 1 1/2 cups greens, 1/2 cup each chicken & melon, 1 Tbsp. each feta & nuts

 Per serving: 254 calories; 11 g fat(4 g sat); 4 g fiber; 18 g carbohydrates; 21 g protein; 30 mcg folate; 55 mg cholesterol; 12 g sugars; 4 g added sugars; 9480 IU vitamin A; 46 mg vitamin C; 154 mg calcium; 2 mg iron; 322 mg sodium; 371 mg potassium

 Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (50% dv)

 Carbohydrate Servings: 1

 Exchanges: 1 fruit, 1 vegetable, 2 lean meat, 2 fat

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3. Green Pizza

 Why not use cooler-weather vegetables like broccoli and arugula as an unconventional pizza topping? The arugula adds a slightly bitter, peppery taste--for a milder flavor, use spinach instead. Serve with wedges of fresh tomato tossed with vinegar, olive oil, basil and freshly ground pepper.

Nutrition profile

 Bone Health
 Healthy Aging
 Healthy Immunity
 High Calcium
 Low Added Sugars
 Low-Calorie
 Vegetarian

Ingredients (6 servings) 

 1 pound prepared pizza dough, preferably whole-wheat
 2 cups chopped broccoli florets
 1/4 cup water
 5 ounces arugula ,any tough stems removed, chopped (about 6 cups)
 Pinch of salt
 Freshly ground pepper to taste
 1/2 cup prepared pesto
 1 cup shredded part-skim mozzarella cheese

Preparation

 Active
20 m
 Ready In
30 m

Position oven rack in the lowest position; preheat to 450 °F. Coat a large baking sheet with cooking spray.

Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.

Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper.

Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.
Nutrition information

 Serving size: 1 slice

 Per serving: 323 calories; 17 g fat(4 g sat); 3 g fiber; 33 g carbohydrates; 15 g protein; 41 mcg folate; 19 mg cholesterol; 2 g sugars; 1 g added sugars; 1555 IU vitamin A; 27 mg vitamin C; 344 mg calcium; 1 mg iron; 512 mg sodium; 242 mg potassium

 Nutrition Bonus: Vitamin C (45% daily value), Calcium (34% dv), Vitamin A (31% dv)

 Carbohydrate Servings: 2

 Exchanges: 2 starch, 1 vegetable, 1 medium fat meat, 1 1/2 fat

4. Hot Chile Grilled Cheese

 This deconstructed version of a chile relleno turned sandwich packs some heat and an ooey-gooey filling. We like the flavor of sourdough, but any kind of bread will work well. Serve with: Coleslaw and sliced pineapple.

Nutrition profile 

 Healthy Aging
 Healthy Immunity
 High Fiber
 Low Added Sugars
 Low-Calorie
 Vegetarian

Ingredients (4 servings)

4 poblano peppers (see Note)
1 14-ounce can pinto beans, preferably low-sodium
3 tablespoons prepared salsa
1/8 teaspoon salt
1/2 cup shredded Monterey Jack or Cheddar cheese
2 tablespoons low-fat plain yogurt
3 scallions, sliced
2 tablespoons chopped fresh cilantro
8 slices sourdough bread

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Preparation

 Active
30 m
 Ready In
 30 m

Place peppers in a microwave-safe bowl, cover with plastic wrap and microwave on High until soft, 3 to 4 minutes. Let stand, covered, until cool enough to handle.

Meanwhile, combine beans, salsa and salt in a medium bowl. Mash the beans with a fork until they begin to form a paste (some can remain whole). Combine cheese, yogurt, scallions and cilantro in a small bowl.

When the peppers are cool enough to handle, slice each one in half lengthwise and remove the stem and seeds.

Heat a panini maker to high. (No panini maker? See Stovetop Variation, below.)

Spread 1/3 cup of the bean mixture on each of 4 slices of bread. Top with a heaping tablespoon of the cheese mixture. Place 2 pepper halves over the cheese. Cover with the remaining slices of bread.

Grill the sandwiches in the Paganini maker until golden brown, about 4 minutes. Cut in half and serve immediately.

Stove top Variation: Place four 15-ounce cans and a medium skillet (not nonstick) by the stove. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 sandwiches in the pan. Place the medium skillet on top of the sandwiches, then weight it down with the cans. Cook the sandwiches until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the sandwiches, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining 2 sandwiches.

 Note: Dark green pointblank peppers, smaller than a bell pepper but larger than a jalapeno, can be fiery or relatively mild; there's no way to tell until you taste them. Find them near other fresh peppers at most large supermarkets.

Nutrition information

 Per serving: 415 calories; 6 g fat(3 g sat); 9 g fiber; 70 g carbohydrates; 19 g protein; 157 mcg fol ate; 13 mg cholesterol; 6 g sugars; 0 g added sugars; 756 IU vitamin A; 98 mg vitamin C; 143 mg calcium; 4 mg iron;
783 mg sodium; 305 mg potassium

 Nutrition Bonus: Vitamin C (163% daily value), Folate (39% dv), Iron (20% dv)

 Carbohydrate Servings: 4 1/2

 Exchanges: 3 1/2 starch, 1 vegetable, 1 medium-fat meat

5. Inside-Out Lasagna

 Here we take basic lasagna ingredients--ricotta cheese, pasta and tomatoes--and skip the layering and long baking time to make a super quick and satisfying meal for the whole family. To cut down on prep time, look for prescribed mushrooms. For meat lovers, brown some crumbled turkey sausage along with the onions and garlic. Serve with: Steamed broccoli and whole-grain baguette.

Nutrition profile

 Bone Health
 Diabetic Appropriate
 Healthy Aging
 Healthy Immunity
 Heart Healthy
 High Blood Pressure
 High Calcium
 High Fiber

Ingredients (4 servings)

· 8 ounces whole-wheat rotini or fusilli
· 1 tablespoon extra-virgin olive oil
· 1 onion, chopped
· 3 cloves cloves garlic, sliced
· 8 ounces sliced white mushrooms (about 3 1/2 cups)
· 1/2 teaspoon salt
· 1/4 teaspoon freshly ground pepper
· 1 14-ounce can diced tomatoes with Italian herbs
· 8 cups baby spinach
· 1/2 teaspoon crushed red pepper (optional)
· 3/4 cup part-skim ricotta cheese


Bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes or according to package directions. Drain and transfer to a large bowl.

Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, about 3 minutes. Add mushrooms, salt and pepper and cook, stirring, until the mushrooms release their liquid, 4 to 6 minutes.

Add tomatoes, spinach and crushed red pepper (if using). Increase heat to medium-high; cook, stirring once halfway through, until the spinach is wilted, about 4 minutes.

Toss the sauce with the pasta and divide among 4 bowls. Dollop each serving with 3 tablespoons of ricotta.

Nutrition information

 Serving size: about 1 1/2 cups

 Per serving: 338 calories; 9 g fat(3 g sat); 8 g fiber; 53 g carbohydrates; 18 g protein; 142 mcg folate; 14 mg cholesterol; 4 g sugars; 0 g added sugars; 4572 IU vitamin A; 27 mg vitamin C; 231 mg calcium; 4 mg iron; 493 mg sodium; 815 mg potassium

 Nutrition Bonus: Vitamin A (90% daily value), Vitamin C (50% dv),
Folate (25% dv), Potassium (22% dv), Calcium (21% dv), Iron (20% dv)  Carbohydrate Servings: 3 1/2

 Exchanges: 3 starch, 2 vegetables, 1 lean meat, 1 fat

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6. Mozzarella-Stuffed Turkey Burgers

 These tasty turkey burgers, served on toasted focaccia and dressed with marinara sauce, are reminiscent of a sausage pizza. Shredded mozzarella combined with fresh basil melts beautifully inside these gems.

Nutrition profile

 Healthy Aging
 Healthy Immunity
 Low Added Sugars
 Low-Calorie
 Low Carbohydrate

Ingredients (4 servings) 

 Marinara Sauce
 2 teaspoons extra-virgin olive oil
 1 small onion, finely chopped
 4 cloves garlic, minced
 2 cups chopped plum tomatoes, with juices
 6 oil-packed sun-dried tomatoes, drained and finely chopped
 1/2 teaspoon salt
 1/2 teaspoon freshly ground pepper
 2 tablespoons chopped fresh basil  Burgers
 1 pound 93%-lean ground turkey
 1/4 cup finely chopped scallions
 2 teaspoons minced garlic
 2 teaspoons Worcestershire sauce
 1 teaspoon freshly grated lemon zest
 1/2 teaspoon dried oregano
 1/2 teaspoon freshly ground pepper
 1/4 teaspoon salt
 1/2 cup shredded part-skim mozzarella cheese, divided
 2 tablespoons finely chopped fresh basil
 2 teaspoons extra-virgin olive oil
 4 4-inch-square slices foccacia bread, (about 2 ounces each), toasted

 Preparation

· Active
50 m
· Ready In 50m

To prepare marinara: Heat 2 teaspoons oil in a medium saucepan over medium heat. Add onion and garlic, cover and cook, stirring frequently, until translucent, 5 to 7 minutes. Stir in fresh tomatoes and any juices, sun-dried tomatoes, 1/2 teaspoon salt and 1/2 teaspoon pepper. Bring to a simmer and cook, stirring occasionally, until the tomatoes have broken down, 8 to 10 minutes. Stir in basil and remove from the heat. Transfer to a food processor and pulse to form a coarse-textured sauce. Return to the pan and set aside.

To prepare burgers: Place turkey, scallions, garlic, Worcestershire sauce, lemon zest, oregano, 1/2 teaspoon pepper and 1/4 teaspoon salt in a large bowl. Gently combine, without overmixing, until evenly incorporated. Form into 8 thin patties about 4 inches wide and 3/8 inch thick.

Combine 1/4 cup cheese and basil and place an equal amount in the center of 4 patties. Cover with the remaining patties and crimp the edges closed.

Heat 2 teaspoons oil in a large nonstick skillet over medium heat (see Grilling Variation). Add burgers and cook, turning once, until an instant-read thermometer inserted in the center registers 165 °F, 8 to 10 minutes total. 5. Warm the marinara on the stove. To assemble the burgers, spread 3 tablespoons of marinara on each toasted focaccia, top with a burger, about 3 more tablespoons of marinara and 1 tablespoon of the remaining cheese.

6. Grilling Variation: To grill the turkey burgers, preheat a grill to mediumhigh. Oil the grill rack (see Tip). Grill the patties, turning once, until an instant-read thermometer inserted in the center registers 165 °F, 8 to 10 minutes total.

· Make Ahead Tip: Cover and refrigerate the marinara sauce (Step 1) for up to 5 days.
· Tip: To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Nutrition information

· Serving size: 1 sandwich
· Per serving: 265 calories; 10 g fat(4 g sat); 2 g fiber; 13 g carbohydrates; 34 g protein; 56 mcg folate; 54 mg cholesterol; 4 g sugars; 0 g added sugars; 1074 IU vitamin A; 20 mg vitamin C; 155 mg calcium; 3 mg iron; 693 mg sodium; 380 mg potassium
· Nutrition Bonus: Vitamin C (35% daily value), Vitamin A (20% dv), Calcium & Iron (15% dv)
· Carbohydrate Servings: 1
· Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat, 1 fat

7. Chicken with Whole-Grain Mustard & Zucchini in Packets

 Mustard and thyme flavor chicken and veggies in this easy dinner.
Nutrition profile

 Gluten-Free
 Healthy Aging
 Healthy Immunity
 Low Added Sugars
 Low-Calorie  Low Carbohydrate

Ingredients (4 servings)

 4 boneless, skinless chicken breasts, (1 1/4-1 1/2 pounds), trimmed and tenders removed (see Tip)
 2 tablespoons whole-grain mustard
 2 small zucchini, thinly sliced
 2 sweet banana peppers, or cubanelle peppers, cut into 1-inch pieces
 2 shallots, thinly sliced
 1 1/2 cups halved grape or cherry tomatoes
 4 teaspoons extra-virgin olive oil
 1 tablespoon chopped fresh thyme, or 1 teaspoon dried
 1/2 teaspoon salt
 1/4 teaspoon freshly ground pepper

Preparation

  Active
30 m
 Ready In
1 h

Preheat oven to 400 °F (or see Grill Variation, below).

To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart.

Place a chicken breast on one side of each open heart fairly close to the crease and leaving at least a 1-inch border around the edges for folding and spread with mustard.

Toss zucchini, peppers, shallots, tomatoes, oil, thyme, salt and pepper in a large bowl. Place about 1 1/4 cups of the vegetable mixture on top of each piece of chicken.

Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the vegetables are tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165 °F, about 25 minutes. (Carefully open one package to check for doneness—be cautious of the steam.) Let the packets rest unopened for 5 minutes before serving.

Grill Variation: Cooking in packets is great for the grill, but it's not safe to put parchment paper over an open flame, so use foil. To prepare packets for grilling, start with eight 20- to 24-inch-long pieces of foil. Layer two sheets for each of four packets (the double layers will help protect the contents from burning). Arrange the ingredients on one half of each double layer. Fold the foil over the ingredients and tightly seal the packets by crimping and folding the edges together. Grill over medium heat for 14 to 16 minutes, rotating the packets to another spot on the grill about halfway through to ensure even cooking.

Equipment: Parchment paper or foil 

 Tip: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5ounce to 6-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect individual portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers
Nutrition information

 Per serving: 243 calories; 9 g fat(2 g sat); 2 g fiber; 7 g carbohydrates; 30 g protein; 37 mcg folate; 78 mg cholesterol; 4 g sugars; 0 g added sugars; 829 IU vitamin A; 39 mg vitamin C; 39 mg calcium; 2 mg iron;
521 mg sodium; 620 mg potassium

 Nutrition Bonus: Vitamin C (60% daily value), Potassium (18% dv), Vitamin A (15% dv)

 Carbohydrate Servings: 1/2

 Exchanges: 1 vegetable, 4 lean meat, 1 fat.

8. Smoky Ham & Corn Salad

 Fresh corn, diced deli ham and crunchy croutons are tossed with a smoky, creamy dressing in this light summer salad. Serve with a crisp glass of rosé and sliced melon.
Nutrition profile

 Healthy Immunity
 Low Added Sugars  Low-Calorie

Ingredients (4 servings)

 1/3 cup reduced-fat sour cream
 2 tablespoons distilled white vinegar
 1 teaspoon paprika, preferably smoked (see Shopping Tip)
 1/4 teaspoon salt
 8 cups trimmed frisée, (about 1 large head) or 8 cups mixed salad greens
 1 medium tomato, diced
 1 cup fresh corn kernels, (from 1 large ear; see Tip)
 1 cup croutons, preferably whole-grain  3/4 cup diced ham, (about 4 ounces)

Preparation

 Active
15 m
 Ready In
15 m

1. Whisk sour cream, vinegar, paprika and salt in a large bowl. Add frisee (or salad greens), tomato, corn, croutons and ham; toss to coat.

 Shopping Tip: Smoked paprika is a spice made from ground smokedried red peppers. It's available in some large supermarkets with other spices.

 Tip: To remove corn from the cob, stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thinbladed knife.
Nutrition information

 Serving size: about 2 cups
 Per serving: 177 calories; 7 g fat(2 g sat); 4 g fiber; 19 g carbohydrates; 13 g protein; 151 mcg folate; 23 mg cholesterol; 4 g sugars; 0 g added sugars; 3672 IU vitamin A; 25 mg vitamin C; 88 mg calcium; 2 mg iron;
688 mg sodium; 648 mg potassium
 Nutrition Bonus: Vitamin A (70% daily value), Folate (52% dv), Vitamin C (25% dv), Potassium (20% dv)

 Carbohydrate Servings: 1
 Exchanges: 1 starch, 1 vegetable, 1 lean meat, 1 fat

9. Stuffed Chicken Thighs Braised in Tomato Sauce

 Spinach-Parmesan stuffing provides great flavor in boneless, skinless chicken thighs. Try it with the optional chicken livers in the stuffing for an extra-rich treat. And don't worry, even though when stuffed it looks like the filling will ooze out, it doesn't. The egg in the stuffing acts as a binder to keep everything in place. The recipe makes plenty of sauce, so be sure to cook up some pasta or make mashed potatoes to serve alongside the saucy chicken.

Nutrition profile 

 Healthy Aging
 Healthy Immunity
 Low Added Sugars
 Low-Calorie

Ingredients (10 servings)

 1 cup frozen (thawed) or cooked spinach, squeezed dry
 1 cup fresh breadcrumbs from day-old bread, preferably whole-wheat (see Tip)
 4 ounces fresh chicken livers, coarsely chopped (optional; see Note)
 1/2 cup freshly grated Parmesan cheese
 1 large egg, lightly beaten
 2 tablespoons chopped fennel fronds (optional)
 2 tablespoons finely chopped shallots
 1 tablespoon chopped garlic
 2 teaspoons chopped fresh thyme
 3/4 teaspoon freshly ground pepper, divided
 1/2 teaspoon salt, divided
 10 4- to 5-ounce boneless, skinless chicken thighs, trimmed
 2 tablespoons extra-virgin olive oil
  Sauce
 2 cups finely chopped onion
 1/2 cup finely chopped carrot
 1/2 cup diced fennel bulb
 1/4 cup finely chopped shallot
 2 tablespoons minced garlic
 1 1/2 cups dry white wine
 3 cups reduced-sodium chicken broth
 1 28-ounce can crushed tomatoes
 2 tablespoons chopped fresh basil
 2 teaspoons chopped fresh thyme
 1/2 teaspoon freshly ground pepper
 1/4 teaspoon salt

Preparation

 Active
2 h
 Ready In
2 h 30 m

To prepare stuffing & chicken: Combine spinach and breadcrumbs in a medium bowl with chicken livers (if using), Parmesan, egg, fennel fronds (if using), 2 tablespoons shallot, 1 tablespoon garlic, thyme, 1/2 teaspoon pepper and 1/4 teaspoon salt until well blended. Cover and refrigerate for at least 30 minutes or up to 1 day.

Place a chicken thigh skinned-side down on a work surface. Fill the thigh with 2 to 3 tablespoons of the stuffing, first filling the area (or pocket) left by the bone and placing the rest in the center of the thigh. Roll the thigh closed and secure with 2 pieces of kitchen string. Repeat with the remaining thighs and stuffing. (You may leftover stuffing.) Season with the remaining 1/4 teaspoon pepper and salt.

Heat oil in a large, heavy, high-sided skillet or Dutch oven over mediumhigh heat. Reduce heat to medium and add half the thighs, seam-side down.
Cook, turning 2 or 3 times, until brown on all sides, 7 to 10 minutes total. Transfer to a clean plate and repeat with the remaining thighs.

To prepare sauce: Add onion, carrot, fennel, 1/4 cup shallot and 2 tablespoons garlic to the pan. Cover and cook, stirring occasionally, until the vegetables are soft and beginning to brown, about 5 minutes. Add wine and scrape up any browned bits; bring to a boil over medium heat and continue to boil until the liquid is reduced by about half, 6 to 8 minutes. Stir in broth, tomatoes, basil, thyme and the chicken thighs. Bring to a boil over high heat; reduce heat to a simmer and cook, uncovered and turning the thighs occasionally, until cooked through and tender, 35 to 40 minutes.

Remove the thighs with a slotted spoon; tent with foil to keep warm. Simmer the sauce further to thicken it, if desired, or thin with a little broth or water if it's too thick. Season with 1/2 teaspoon pepper and 1/4 teaspoon salt. Serve the chicken with the sauce.
Make Ahead Tip: Prepare the stuffing (Step 1), cover and refrigerate for up to 1 day or stuff the chicken (Step 2), cover and refrigerate for up to 1 day.
Equipment: Kitchen string

 Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs.

 Note: Look for fresh chicken livers that have not been previously frozen.
Previously frozen livers exude more liquid when cooking.

Nutrition information

 Serving size: 1 thigh & 2/3 cup sauce

 Per serving: 331 calories; 13 g fat(4 g sat); 4 g fiber; 20 g carbohydrates; 28 g protein; 55 mcg folate; 98 mg cholesterol; 6 g sugars; 0 g added sugars; 3808 IU vitamin A; 13 mg vitamin C; 126 mg calcium; 4 mg iron; 669 mg sodium; 664 mg potassium

 Nutrition Bonus: Vitamin A (83% daily value), Vitamin C (22% dv), Iron, Potassium & Zinc (19% dv), Magnesium (16% dv)

 Carbohydrate Servings: 1

 Exchanges: 1/2 starch, 1 vegetable, 3 lean meat

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10. The Eating Well Taco

 Building the perfect taco is a very personal task--cheese under meat, cheese on top, no cheese at all? This is just our recommendation.

Nutrition profile 

 Gluten-Free
 Healthy Aging
 Healthy Immunity
 Low Added Sugars
 Low-Calorie

Ingredients (6 servings)

 12 6-inch corn tortillas
 Canola oil cooking spray
 3/4 teaspoon chili powder, divided
 1/4 teaspoon salt, divided
 8 ounces 93%-lean ground beef
 8 ounces 99%-lean ground turkey breast
 1/2 cup chopped onion
 1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand
(see Tip), or 1 1/4 cups petite-diced tomatoes
 1/2 teaspoon ground cumin
 1/2 teaspoon ground chipotle chile or 1 teaspoon chili powder
 1/2 teaspoon dried oregano
 3 cups shredded romaine lettuce
 3/4 cup shredded reduced-fat Cheddar cheese
 3/4 cup diced tomatoes
 3/4 cup prepared salsa
 1/4 cup diced red onion

Preparation

 Active
55 m
 Ready In
1 h 15 m

To prepare taco shells: Preheat oven to 375 °F.

Working with 6 tortillas at a time, wrap in a barely damp cloth or paper towel and microwave on High until steamed, about 30 seconds. Lay the tortillas on a clean work surface and coat both sides with cooking spray; sprinkle a little chili powder and salt on one side. Carefully drape each tortilla over two bars of the oven rack. Bake until crispy, 7 to 10 minutes. Repeat with the remaining 6 tortillas.

To prepare taco meat: Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.

 To assemble tacos: Fill each shell with a generous 3 tablespoons taco meat, 1/4 cup lettuce, 1 tablespoon each cheese, tomato and salsa and 1 teaspoon onion.

 Make Ahead Tip: Store taco shells in an airtight container for up to 2 days. Reheat at 375°F for 1 to 2 minutes before serving. Cover and refrigerate taco meat for up to 1 day. Reheat just before serving.

 Tip: Look for Rotel brand diced tomatoes with green chiles—original or mild, depending on your spice preference—and set the heat level with either ground chipotle chile (adds smoky heat) or chili powder (adds rich chili taste without extra spice).

 To warm tortillas, wrap in barely damp paper towels and microwave on High for 30 to 45 seconds or wrap in foil and bake at 300°F until steaming, 5 to 10 minutes.
Nutrition information

 Serving size: 2 filled tacos

 Per serving: 262 calories; 6 g fat(1 g sat); 5 g fiber; 30 g carbohydrates; 22 g protein; 40 mcg folate; 45 mg cholesterol; 5 g sugars; 0 g added sugars; 2435 IU vitamin A; 10 mg vitamin C; 120 mg calcium; 2 mg iron; 625 mg sodium; 254 mg potassium

 Nutrition Bonus: Vitamin A (49% daily value), Vitamin C & Zinc (17% dv)

 Carbohydrate Servings: 2

 Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat

11. Turkey Cutlets with Rhubarb Chutney

 Try rhubarb in this tangy chutney with golden raisins and fresh ginger, served with turkey. You can also pair the sauce with grilled boneless, skinless chicken breasts or lean pork chops. Serve with: Whole-wheat couscous and steamed asparagus.

Nutrition profile 

 Diabetic Appropriate
 Gluten-Free
 Healthy Aging
 Heart Healthy
 Low-Calorie
 Low Sodium

Ingredients 4 servings

 2 teaspoons plus 1 tablespoon canola oil, divided
 1/3 cup chopped red onion
 2 cups sliced fresh or frozen rhubarb (thawed and drained, if frozen)
 1/3 cup golden raisins
 1/3 cup light brown sugar
 1 tablespoon cider vinegar
 2 teaspoons minced fresh ginger or 1/4 teaspoon ground ginger
 1/4 teaspoon freshly ground pepper, divided
 4 turkey cutlets (about 1 pound), 1/4 inch thick  1/4 teaspoon salt

Preparation

 Active
20 m
 Ready In
20 m

Heat 2 teaspoons oil in a small saucepan over medium heat. Add onion and cook, stirring, until softened, about 3 minutes. Add rhubarb, raisins, brown sugar, vinegar, ginger and 1/8 teaspoon pepper; bring to a boil over mediumhigh and cook, stirring occasionally, until the rhubarb is soft and breaking down, 5 to 10 minutes more (it will take less time if using thawed frozen rhubarb). Remove from the heat and cover to keep warm.

  Sprinkle turkey on both sides with salt and the remaining 1/8 teaspoon pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the turkey and cook until browned on both sides and just cooked through, 2 to 3 minutes per side. Serve the turkey with the chutney.

Nutrition information

 Per serving: 294 calories; 7 g fat(1 g sat); 2 g fiber; 30 g carbohydrates; 29 g protein; 16 mcg folate; 70 mg cholesterol; 24 g sugars; 16 g added sugars; 63 IU vitamin A; 6 mg vitamin C; 74 mg calcium; 2 mg iron; 206 mg sodium; 626 mg potassium

 Nutrition Bonus: Potassium (18% daily value)

 Carbohydrate Servings: 2

 Exchanges: 1/2 fruit, 1 1/2 other carbohydrates, 4 lean meat, 1 fat

12. Oven-Barbecued Pork Chops

Need a little summertime flavor? Try this swift recipe and enjoy a “barbecue” indoors. Make it a meal:

Serve with coleslaw and cornbread.

Nutrition profile 

 Diabetic Appropriate
 Gluten-Free
 Healthy Immunity
 Heart Healthy
 Low-Calorie
 Low Carbohydrate
 Low Sodium

Ingredients (4 servings)

 1 1/2-1 3/4 pounds bone-in, 3/4-inch-thick pork rib chops, trimmed of fat
 1/4 teaspoon salt
 1/4 teaspoon freshly ground pepper
 3 teaspoons canola oil, divided
 1 medium onion, diced
 1 clove garlic, minced
 1/3 cup orange juice
 1/2 cup barbecue sauce

Preparation

 Active
20 m
 Ready In
30 m

Preheat oven to 400 °F.

Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large ovenproof skillet over high heat. Add the pork chops and cook until beginning to brown, 1 to 2 minutes per side. Transfer to a plate.

Add the remaining 1 teaspoon oil to the pan. Add onion and cook, stirring, until softened, 3 to 4 minutes. Stir in garlic and cook, stirring, until fragrant, 30 seconds. Add orange juice and cook until most of the liquid has evaporated, 30 seconds to 1 minute. Stir in barbecue sauce. Return the pork chops to the pan, turning several times to coat with the sauce.

Transfer the pan to the oven and bake until the pork chops are barely pink in the middle and an instant-read thermometer registers 145 °F, 6 to 10 minutes. Serve the sauce over the pork chops.

 Tip: Check the sodium content of your favorite barbecue sauce if you have sodium sensitivity—some can be quite high. This recipe was developed with Annie's Natural Hot Chipotle BBQ Sauce, which has only 240 mg sodium per 2-tablespoon serving.
Nutrition information

 Serving size: 1 pork chop & about 1/4 cup sauce

 Per serving: 243 calories; 10 g fat(2 g sat); 1 g fiber; 15 g carbohydrates; 20 g protein; 11 mcg folate; 50 mg cholesterol; 10 g sugars; 6 g added sugars; 243 IU vitamin A; 13 mg vitamin C; 30 mg calcium; 1 mg iron; 190 mg sodium; 345 mg potassium  Nutrition Bonus: Vitamin C (21% daily value).  Carbohydrate Servings: 1

 Exchanges: 1/2 other carbohydrate, 3 1/2 lean meat

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13. Beef & Cabbage Stir-Fry with Peanut Sauce

 The subtly sweet peanut sauce blends deliciously in this beef, cabbage and carrot sauté. Spice up the dish with a few dashes of your favorite hot sauce. Serve with udon noodles.

Nutrition profile 

 Dairy-Free
 Diabetic Appropriate
 Gluten-Free
 Healthy Aging
 Healthy Immunity
 Heart Healthy
 High Blood Pressure
 Low Added Sugars

Ingredients (4 servings) 

 1/4 cup smooth natural peanut butter
 1/3 cup orange juice
 3 tablespoons reduced-sodium soy sauce
 1 tablespoon rice vinegar
 2 teaspoons sugar
 4 teaspoons canola oil, divided
 3 cloves garlic, minced
 1 pound sirloin steak, trimmed and thinly sliced (see Tip)
 1 small head Savoy cabbage, thinly sliced
 2-5 tablespoons water
 2 medium carrots, grated
 1/4 cup chopped unsalted roasted peanuts, (optional)

Preparation

 Active
40 m
 Ready In
40 m

Whisk peanut butter, orange juice, soy sauce, vinegar and sugar in a medium bowl until smooth.

Heat 2 teaspoons oil in a wok or large skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, 30 seconds. Add steak and cook, stirring, until browned and barely pink in the middle, 2 to 4 minutes. Transfer to a bowl.

Reduce heat to medium. Swirl in the remaining 2 teaspoons oil. Add cabbage and 2 tablespoons water; cook, stirring, until beginning to wilt, 3 to 5 minutes. Add carrots (and more water if necessary to prevent sticking or burning) and cook, stirring, until just tender, about 3 minutes more. Return the steak and any accumulated juices to the pan, then pour in the peanut sauce and toss to combine. Serve sprinkled with peanuts (if using).

 Tip: For thinly sliced beef, freeze for 30 minutes to make it easier to cut into very thin slices.

 People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
Nutrition information

 Serving size: 1 3/4 cup

 Per serving: 367 calories; 17 g fat(3 g sat); 7 g fiber; 23 g carbohydrates; 30 g protein; 160 mcg folate; 59 mg cholesterol; 10 g sugars; 2 g added sugars; 6887 IU vitamin A; 67 mg vitamin C; 94 mg calcium; 3 mg iron; 569 mg sodium; 854 mg potassium

 Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (110% dv), Folate (40% dv), Potassium (25% dv), Magnesium (19% dv)

 Carbohydrate Servings: 1

 Exchanges: 2 vegetable, 3 lean meat, 2 fat

14. Sweet Potato & Black Bean Chili

 Make a double batch of this quick vegetarian chili, full of black beans and sweet potatoes, and eat it for lunch the next day or freeze the extras for another night. We love the smoky heat from the ground chipolata, but omit it if you prefer a mild chili. Serve with tortilla chips or cornbread and coleslaw.

Nutrition profile 

 Gluten-Free
 Healthy Aging
 Healthy Immunity
 High Fiber
 Low Added Sugars
 Low-Calorie
 Vegan
 Vegetarian

Ingredients (4 servings)

 1 tablespoon plus 2 teaspoons extra-virgin olive oil
 1 medium-large sweet potato, peeled and diced
 1 large onion, diced
 4 cloves garlic, minced
 2 tablespoons chili powder
 4 teaspoons ground cumin
 1/2 teaspoon ground chipotle chile
 1/4 teaspoon salt
 2 1/2 cups water
 2 15-ounce cans black beans, rinsed
 1 14-ounce can diced tomatoes
 4 teaspoons lime juice
 1/2 cup chopped fresh cilantro

Preparation

· Active
25 m
· Ready In
40 m

Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce  heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.

Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro. Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.

 Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets

Nutrition information

 Serving size: about 2 cups

 Per serving: 323 calories; 8 g fat(1 g sat); 16 g fiber; 55 g carbohydrates; 13 g protein; 118 mcg folate; 0 mg cholesterol; 13 g sugars; 0 g added sugars; 12409 IU vitamin A; 24 mg vitamin C; 163 mg calcium; 5 mg iron; 573 mg sodium; 1072 mg potassium .

 Nutrition Bonus: Vitamin A (213% daily value), Vitamin C (48% dv), Iron (32% dv), Folate (29% dv), Potassium (27% dv), Calcium (16% dv).

 Carbohydrate Servings: 3

 Exchanges: 3 starch, 1 vegetable, 1 lean meat

15. Quick Coq au Vin

 Here's a quick version of Coq au Vin, a red wine braised chicken-and-vegetable stew that usually takes the better part of an afternoon to make. Serve with herded mashed potatoes and green beans.

Nutrition profile

 Healthy Aging
 Healthy Immunity
 Low Added Sugars
 Low-Calorie
 Low Carbohydrate

Ingredients (1 serving)

 1/4 cup all-purpose flour
 2 bone-in chicken breasts (about 12 ounces each), skin removed, trimmed
 1/2 teaspoon salt, divided
 1/2 teaspoon freshly ground pepper, divided
 1/4 cup water
 2 tablespoons extra-virgin olive oil, divided
 4 ounces mushrooms, quartered (about 1 1/2 cups)
 2 large carrots, thinly sliced
 1 small onion, halved and sliced
 1 teaspoon crumbled dried rosemary
 1 14-ounce can reduced-sodium chicken broth
 1/2 cup dry red wine, preferably Zinfandel
 1 tablespoon tomato paste
 2 tablespoons chopped fresh parsley

Preparation

· Active
45 m
· Ready In
45 m

Place flour in a shallow dish. Cut each chicken breast in half on the diagonal to get 4 portions about equal in weight. (Two will be smaller but thicker, the other two larger but thinner.) Sprinkle the chicken with 1/4 teaspoon each salt and pepper and dredge in the flour. Whisk water with 2 tablespoons of the leftover flour in a small bowl; set aside.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add the chicken. Cook, turning once or twice, until lightly browned on all sides, 5 to 7 minutes total. Transfer to a plate.

Add the remaining 1 tablespoon oil to the pan; reduce heat to medium-low. Add mushrooms, carrots, onion and rosemary and cook, stirring occasionally, until the vegetables are softened and browned in spots, about 5 minutes. Add broth, wine, tomato paste and the remaining 1/4 teaspoon each salt and pepper. Stir until the tomato paste is dissolved. Bring to a simmer.

Return the chicken and any accumulated juice to the pan. Cover, reduce the heat to maintain a simmer and cook, stirring once or twice, until an instantread thermometer inserted into the thickest part of the breast registers 165 °F, 15 to 20 minutes. Transfer the chicken to a serving plate.

Increase the heat under the sauce to medium-high. Stir the water-flour mixture, add it to the pan and cook, stirring, until the sauce is thickened, about 1 minute. Serve the chicken with the sauce, sprinkled with parsley.

Nutrition information

 Serving size: 1/2 breast & 3/4 cup sauce

 Per serving: 288 calories; 10 g fat(2 g sat); 2 g fiber; 14 g carbohydrates; 29 g protein; 48 mcg fol ate; 68 mg cholesterol; 4 g sugars; 0 g added sugars; 6262 IU vitamin A; 8 mg vitamin C; 42 mg calcium; 2 mg iron; 640 mg sodium; 623 mg potassium

 Nutrition Bonus: Vitamin A (125% daily value), Potassium (19% dv)

 Carbohydrate Servings: 1

   Exchanges: 1 other carbohydrate, 2 lean meat, 1 1/2 fat

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16. Honey-Mustard Turkey Cutlets & Potatoes

Potatoes, leeks and turkey burst with intense flavor when roasted with honey, mustard and curry. Serve with: Steamed snow peas and carrots and a glass of white wine.

Nutrition profile 

 Diabetic Appropriate
 Gluten-Free
 Healthy Aging
 Healthy Immunity
 Heart Healthy
 High Blood Pressure
 Low-Calorie
 Low Sodium

Ingredients (4 servings)

 3 medium leeks, white and light green parts only, thinly sliced
 1 pound Yukon Gold potatoes, thinly sliced
 2 tablespoons canola oil, divided
 1/2 teaspoon freshly ground pepper, divided
 1/4 teaspoon salt, divided
 3 tablespoons honey
 3 tablespoons Dijon mustard
 1 1/2 teaspoons curry powder  1 pound turkey cutlets

Preparation

 Active
25 m
 Ready In
40 m

Preheat oven to 450 °F. Coat a rimmed baking sheet with cooking spray.
Place sliced leeks in a colander; rinse and drain well. Toss the leeks, potatoes, 1 tablespoon oil, 1/4 teaspoon pepper and 1/8 teaspoon salt on the prepared baking sheet. Bake for 15 minutes, stirring once.

Meanwhile, whisk the remaining 1 tablespoon oil, honey, mustard and curry powder in a small bowl until smooth. Sprinkle both sides of cutlets with the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt.

Reduce heat to 400 °F. Toss the leeks and potatoes with 2 tablespoons of the honey-mustard sauce. Place the cutlets on top of the vegetables and spread the remaining sauce over the cutlets. Return to the oven and bake until the turkey is cooked through and the potatoes are tender, 12 to 15 minutes more.

Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition information

 Per serving: 364 calories; 8 g fat(1 g sat); 3 g fiber; 43 g carbohydrates; 31 g protein; 53 mcg folate; 70 mg cholesterol; 16 g sugars; 13 g added sugars; 1114 IU vitamin A; 29 mg vitamin C; 72 mg calcium; 4 mg iron;
362 mg sodium; 948 mg potassium

 Nutrition Bonus: Vitamin C (50% daily value), Potassium (27% dv), Iron (22% dv), Vitamin A (20% dv)

 Carbohydrate Servings: 3

 Exchanges: 2 starch, 2 vegetable, 4 lean meat

17. Steak Bun

 “Bun” is a Vietnamese noodle dish typically made with cold rice noodles, lots of crunchy vegetables and thinly sliced beef or pork all tossed in a sweet and tangy sauce. It's perfect for a hot summer night. Serve with sliced mango and iced mint green tea.

Nutrition profile 

 Gluten-Free
 Healthy Immunity
 Low-Calorie

Ingredients (6 servings)

 1 tablespoon canola oil
 1 pound sirloin steak or strip steak (1-1 1/4 inches thick), trimmed

6 ounces wide rice noodles

 1/2 cup rice vinegar
 2 tablespoons fish sauce (see Note)  2 tablespoons sugar, or to taste
 4 cups shredded napa cabbage
 1 1/2 cups shredded carrot
 1 cup thinly sliced radishes
 1 cup slivered fresh basil and/or mint
 1/2 cup finely chopped unsalted roasted peanuts

Preparation

· Active
35 m
· Ready In
35 m

Heat oil in a large skillet, preferably cast-iron, over medium-high heat until
shimmering. Reduce heat to medium, add steak and cook, turning once, 3 to 5 minutes per side for medium-rare. Let rest on a clean cutting board for 5 minutes.

Meanwhile, bring a large pot of water to a boil. Cook rice noodles until just tender, 6 to 8 minutes or according to the package directions. Drain the noodles and rinse under cold water.

Whisk vinegar, fish sauce and sugar to taste in a large bowl until the sugar is dissolved. Slice the steak into thin matchsticks. Add the steak and any accumulated juice to the bowl along with the noodles, cabbage, carrot, radishes, basil and/or mint and peanuts; toss to combine. Serve immediately.
Note: Fish sauce is a pungent Southeast Asian condiment made from salted, fermented fish. Find it in the Asian-food section of large supermarkets and in Asian specialty markets. We use Thai Kitchen fish sauce, lower in sodium than other brands (1,190 mg per tablespoon), in our recipe testing and nutritional analyses.

Nutrition information

 Serving size: about 1 1/2 cups
 Per serving: 343 calories; 12 g fat(2 g sat); 4 g fiber; 39 g carbohydrates; 21 g protein; 59 mcg folate; 39 mg cholesterol; 9 g sugars; 5448 IU vitamin A; 14 mg vitamin C; 64 mg calcium; 2 mg iron;
751 mg sodium; 539 mg potassium
 Carbohydrate Servings: 2 1/2
 Exchanges: 1 1/2 starch, 2 vegetable, 2 lean meat, 1 1/2 fat
18. Hilary's Heavenly Eggs
 This unusual combination of eggs braised in tomato sauce served on crusty bread is out of this world. Also try it over angel hair pasta. Serve with: Steamed broccolini.

Nutrition profile 

 Healthy Aging
 Healthy Immunity
 Low Added Sugars
 Low-Calorie
 Vegetarian

Ingredients (4 servings)

 2 tablespoons extra-virgin olive oil
 1 medium onion, thinly sliced
 2 cloves garlic, sliced
 1 ounce pancetta, chopped (optional)

2 cups prepared marinara sauce 

 4 large eggs
 6 large fresh basil leaves, torn into small pieces
 1 tablespoon grated Parmesan cheese
 1/4 teaspoon freshly ground pepper
 4 slices whole-wheat country bread, toasted

Preparation

· Active
35 m
· Ready In
35 m

Heat oil in large skillet over medium heat. Add onion, garlic and pancetta (if using). Cook, stirring occasionally, until soft and beginning to brown, 4 to 6 minutes.

Reduce heat to medium-low. Add marinara and adjust heat to maintain a simmer. Crack an egg into a small bowl, taking care not to break the yolk. Make a well in the sauce roughly large enough to hold the egg and slip it in so that the yolk and most of the white is contained (some white may spread out). Repeat with the remaining eggs, evenly spacing them around the pan. Sprinkle the sauce with basil; cover and cook until the eggs are the desired doneness, 6 to 8 minutes for medium-set. Remove from the heat and sprinkle with Parmesan and pepper.

To serve, top each slice of toasted bread with an egg and sauce. Serve immediately.

Nutrition information

 Per serving: 298 calories; 15 g fat(3 g sat); 5 g fiber; 30 g carbohydrates; 13 g protein; 46 mcg folate; 190 mg cholesterol; 11 g sugars; 1 g added sugars; 1177 IU vitamin A; 5 mg vitamin C; 149 mg calcium; 3 mg iron; 800 mg sodium; 542 mg potassium

 Nutrition Bonus: Vitamin A (25% daily value), Iron (16% dv), Calcium & Potassium (15% dv)
 Carbohydrate Servings: 2

 Exchanges: 1 starch, 2 vegetable, 1 medium-fat meat, 1 1/2 fat

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19. Black-Eyed Peas with Pork & Greens

 This boldly flavored spin on Hopping' John replaces salt pork or bacon with lean pork chops. Plus we've added greens--in this case kale--a traditional accompaniment with the dish. Serve with cornbread and a glass of Spanish Rojas.

Nutrition profile 

 Diabetic Appropriate
 Gluten-Free
 Healthy Immunity
 Heart Healthy
 Low Added Sugars
 Low-Calorie
 Low Sodium

Ingredients (6 servings)

 1 pound boneless pork chops, trimmed, cut into 1/2-inch pieces
 1/2 teaspoon salt, divided
 1/4 teaspoon freshly ground pepper
 1 tablespoon canola oil
 1 medium onion, chopped
 2 tablespoons tomato paste
 1 cup instant brown rice
 8 cups roughly chopped kale leaves, (about 1 small bunch), tough stems removed
 4 cloves garlic, minced
 1 14-ounce can reduced-sodium chicken broth
 2 tablespoons cider vinegar, or sherry vinegar
 1/2 teaspoon smoked paprika, preferably hot (see Tip)  1 15-ounce can black-eyed peas, rinsed

Preparation

· Active
30 m
· Ready In
45 m

Toss pork with 1/4 teaspoon salt and pepper. Heat oil in a large nonstick skillet over medium heat. Add the pork and cook, stirring, until just cooked through, 4 to 6 minutes. Transfer to a bowl with a slotted spoon.

Add onion, tomato paste and rice to the pan and cook until the onion softens, about 4 minutes. Add kale and garlic and cook until the kale begins to wilt, 1 to 2 minutes. Stir in broth, vinegar, paprika and the remaining 1/4 teaspoon salt. Bring to a boil. Cover, reduce heat and simmer until the rice is done, 15 to 20 minutes. Stir in the reserved pork and black-eyed peas and heat for 1 minute.

 Tip: Smoked paprika is a spice made from grinding smoke-dried red peppers. It's available in sweet, bittersweet and hot. Find it in the spice section of large supermarkets

Nutrition information

 Serving size: 1 1/3 cups

 Per serving: 229 calories; 7 g fat(1 g sat); 4 g fiber; 24 g carbohydrates; 18 g protein; 63 mcg folate; 38 mg cholesterol; 2 g sugars; 0 g added sugars; 2317 IU vitamin A; 30 mg vitamin C; 59 mg calcium; 2 mg iron;
492 mg sodium; 464 mg potassium

 Nutrition Bonus: A (278% daily value), Vitamin C (187% dv), Potassium (23% dv), Magnesium (21% dv), Zinc & Iron (16% dv), Calcium (15%).

 Carbohydrate Servings: 2

 Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat, 1/2 fat

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20. Schumann Tofu & Green Bean Stir-Fry

 This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. You can also try it with other vegetables, such as broccoli or peppers, just make sure to cut them into small pieces so that they cook quickly. Coating the tofu in cornstarch before you cook it gives it a light crust.

Nutrition profile 

 Bone Health
 Gluten-Free
 Healthy Aging
 Healthy Immunity
 High Calcium
 Low Added Sugars
 Low-Calorie
 Vegan

Ingredients (4 servings) 

 1/2 cup water, divided
 1/4 cup reduced-sodium soy sauce
 1 tablespoon tomato paste
 2 teaspoons Chinkiang vinegar (see Note) or balsamic vinegar
 2 teaspoons sugar
 1/4-1/2 teaspoon crushed red pepper, or to taste  1 teaspoon plus 2 tablespoons cornstarch, divided
 1 14-ounce package extra-firm tofu, drained
 2 tablespoons canola oil, divided
 4 cups green beans, trimmed and cut in half
 4 cloves garlic, minced
 2 teaspoons minced fresh ginger

 Preparation

· Active
30 m
· Ready In
30 m

Whisk 1/4 cup water, soy sauce, tomato paste, vinegar, sugar, crushed red pepper to taste and 1 teaspoon cornstarch in a small bowl. Set aside. Cut tofu into 1/2- to 3/4-inch cubes and pat dry. Toss the tofu in a bowl with the remaining 2 tablespoons cornstarch to coat.

Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Add the tofu and spread out across the surface of the pan. Let cook undisturbed for

2 minutes. Gently turn and stir. Continue cooking, stirring occasionally, until lightly browned and crispy, 2 to 3 minutes more. Transfer to a plate.

3. Reduce heat to medium. Add the remaining 1 tablespoon oil to the pan. Add green beans, garlic and ginger; cook, stirring constantly, for 1 minute. Add the remaining 1/4 cup water, cover and cook until the beans are crisp-tender, 2 to 4 minutes. Stir the reserved soy sauce mixture and pour it over the green beans. Cook, stirring, until thickened, about 1 minute. Add the tofu and cook, stirring, until heated through, about 1 minute more.

 Ingredient note: Chinkiang is a dark, slightly sweet vinegar. It is available in many Asian specialty markets. If unavailable, balsamic vinegar is an acceptable substitute.

 People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
Nutrition information

 Serving size: 1 1/2 cups

 Per serving: 216 calories; 12 g fat(1 g sat); 5 g fiber; 21 g carbohydrates; 12 g protein; 55 mcg folate; 0 mg cholesterol; 5 g sugars;

g added sugars; 864 IU vitamin A; 12 mg vitamin C; 256 mg calcium;

mg iron; 816 mg sodium; 352 mg potassium

 Nutrition Bonus: Calcium (26% daily value), Vitamin C (22% dv), Vitamin A (17% dv).

 Carbohydrate Servings: 1

 Exchanges: 2 vegetable, 1 plant protein, 1 1/2 fat

21. Cheese-&-Spinach-Stuffed Portobellos

 Here we take the elements of a vegetarian lasagna filling--ricotta, spinach and Parmesan cheese--and nestle them into roasted portobello mushroom caps. The recipe works best with very large portobello caps; if you can only find smaller ones, buy one or two extra and divide the filling among all the caps. Serve with a tossed salad and a whole-wheat dinner roll or spaghetti tossed with marinara sauce.

Nutrition profile

 Bone Health
 Gluten-Free
 Healthy Aging
 Healthy Immunity
 High Calcium
 Low Added Sugars
 Low-Calorie
 Low Carbohydrate

Ingredients (4 servings) 

 4 large portobello mushroom caps
 1/4 teaspoon salt
 1/4 teaspoon freshly ground pepper, divided
 1 cup part-skim ricotta cheese
 1 cup finely chopped fresh spinach
 1/2 cup finely shredded Parmesan cheese, divided
 2 tablespoons finely chopped kalamata olives
 1/2 teaspoon Italian seasoning
 3/4 cup prepared marinara sauce

Preparation

· Active
20 m
· Ready In
40 m

Preheat oven to 450 °F. Coat a rimmed baking sheet with cooking spray.

Place mushroom caps, gill-side up, on the prepared pan. Sprinkle with salt and 1/8 teaspoon pepper. Roast until tender, 20 to 25 minutes.

Meanwhile, mash ricotta, spinach, 1/4 cup Parmesan, olives, Italian seasoning and the remaining 1/8 teaspoon pepper in a medium bowl. Place marinara sauce in a small bowl, cover and microwave on High until hot, 30 seconds to 1 1/2 minutes.

When the mushrooms are tender, carefully pour out any liquid accumulated in the caps. Return the caps to the pan gill-side up. Spread 1 tablespoon marinara into each cap; cover the remaining sauce to keep warm. Mound a generous 1/3 cup ricotta filling into each cap and sprinkle with the remaining 1/4 cup Parmesan. Bake until hot, about 10 minutes. Serve with the remaining marinara sauce.

 Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition information

 Per serving: 196 calories; 10 g fat(5 g sat); 3 g fiber; 14 g
carbohydrates; 13 g protein; 61 mcg folate; 29 mg cholesterol; 6 g sugars; 0 g added sugars; 1365 IU vitamin A; 3 mg vitamin C; 281 mg calcium; 1 mg iron; 710 mg sodium; 710 mg potassium

 Nutrition Bonus: Calcium (31% daily value), Vitamin A (28% dv), Potassium (20% dv).

 Carbohydrate Servings: 1

 Exchanges: 2 vegetable, 1 medium-fat meat, 1 fat

22. Crispy Turkey Tostadas

 Shredded leftover turkey tops homemade tostadas in this Tex-Mex favorite. Making your own tostada shells from fresh corn tortillas is easier than you might think--crisp them up in the oven while you prepare the toppings. Choose either regular petite diced tomatoes or those with added jalapeños, depending on your inclination for spicy food. Serve with black
beans, rice and extra salsa or hot sauce on the side.

Nutrition profile

 Gluten-Free
 Healthy Aging
 Healthy Immunity
 High Fiber
 Low Added Sugars
 Low-Calorie

Ingredients (4 servings)

 1 14-ounce can petite diced tomatoes, preferably with jalapeños
 1 medium onion, thinly sliced
 3 cups shredded cooked turkey, or chicken (12 ounces)  8 corn tortillas
 Canola or olive oil cooking spray
 1 avocado, pitted
  1/4 cup prepared salsa
 2 tablespoons reduced-fat sour cream
 2 tablespoons chopped fresh cilantro
 1 cup shredded romaine lettuce
 1/2 cup shredded Monterey Jack cheese

Preparation

· Active
35 m
· Ready In
35 m

Position racks in the upper and lower thirds of the oven; preheat to 375 °F.

Bring tomatoes and their juice to a boil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until the onion is soft and most of the liquid has evaporated, 15 to 20 minutes. Add turkey (or chicken) and cook until heated through, 1 to 2 minutes.

Meanwhile, coat tortillas on both sides with cooking spray. Divide the tortillas between 2 large baking sheets. Bake, turning once, until crisped and lightly brown, about 10 minutes.

Mash avocado in a bowl. Stir in salsa, sour cream and cilantro until combined.

To assemble tostadas, spread each crisped tortilla with some of the avocado mixture. Top with the turkey (or chicken) mixture, lettuce and cheese.

 Tip: To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition information

 Serving size: 2 tostadas

 Per serving: 435 calories; 19 g fat(5 g sat); 8 g fiber; 34 g carbohydrates; 34 g protein; 76 mcg folate; 84 mg cholesterol; 5 g sugars; 0 g added sugars; 1355 IU vitamin A; 8 mg vitamin C; 181 mg calcium; 2 mg iron; 731 mg sodium; 683 mg potassium

 Nutrition Bonus: Calcium, Magnesium, Potassium, Vitamin A & Vitamin C (20% daily value), Iron (15% dv)

 Carbohydrate Servings: 2

 Exchanges: 1 1/2 starch, 2 vegetable, 4 lean meat, 1 1/2 fat

oss Weigh EASY
How to Lose Weight


23. Hungarian Beef Goulash

 This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.
Nutrition profile

 Diabetic Appropriate
 Gluten-Free
 Healthy Immunity
 Heart Healthy
 Low Added Sugars
 Low-Calorie
 Low Carbohydrate
 Low Sodium

Ingredients (8 servings) 

 2 pounds beef stew meat, (such as chuck), trimmed and cubed
 2 teaspoons caraway seeds
 1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian
 1/4 teaspoon salt
 Freshly ground pepper, to taste
 1 large or 2 medium onions, chopped  1 small red bell pepper, chopped
 1 14-ounce can diced tomatoes
 1 14-ounce can reduced-sodium beef broth
 1 teaspoon Worcestershire sauce
 3 cloves garlic, minced
 2 bay leaves
 1 tablespoon cornstarch mixed with 2 tablespoons water  2 tablespoons chopped fresh parsley

Preparation

· Active
30 m
· Ready In
4 h 30 m

Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.

Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.

Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to
15 minutes. Serve sprinkled with parsley.
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic.
Refrigerate in separate covered containers for up to 1

 Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store

For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
Nutrition information

 Serving size: 1 cup

 Per serving: 168 calories; 5 g fat(2 g sat); 1 g fiber; 6 g carbohydrates; 23 g protein; 17 mcg folate; 67 mg cholesterol; 3 g sugars; 0 g added sugars; 1333 IU vitamin A; 23 mg vitamin C; 29 mg calcium; 2 mg iron; 338 mg sodium; 273 mg potassium Nutrition Bonus: Vitamin C (40% daily value), Zinc (38% dv), Vitamin A (25% dv)

 Carbohydrate Servings: 1/2

 Exchanges: 1 vegetable, 3 lean meat

24. EatingWell Fish Sticks

 You can make these homemade fish sticks in about the same amount of time it takes to bake a box of the frozen kind--with a fraction of the fat.

Nutrition profile 

 Healthy Aging
 Low Added Sugars
 Low-Calorie

Ingredients (4 servings) 

 Canola oil cooking spray
 1 cup whole-wheat dry breadcrumbs, (see Shopping Tip) or 1/2 cup plain dry breadcrumbs
 1 cup whole-grain cereal flakes
 1 teaspoon lemon pepper
 1/2 teaspoon garlic powder
 1/2 teaspoon paprika
 1/4 teaspoon salt
 1/2 cup all-purpose flour
 2 large egg whites, beaten

1 pound tilapia fillets, cut into 1/2-by-3-inch strips

Preparation

· Active
30 m
· Ready In
40 m

Preheat oven to 450 °F. Set a wire rack on a baking sheet; coat with cooking spray.

Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish.

Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.

Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.

 Ingredient notes: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.
U.S. farm-raised tilapia is a better choice for the environment because it is usually grown in closed farming systems that limit pollution.

  Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition information

 Serving size: 6 fish sticks
 Per serving: 303 calories; 4 g fat(1 g sat); 4 g fiber; 37 g carbohydrates; 31 g protein; 74 mcg folate; 57 mg cholesterol; 2 g sugars; 0 g added sugars; 142 IU vitamin A; 0 mg vitamin C; 20 mg calcium; 2 mg iron; 373 mg sodium; 428 mg potassium
 Nutrition Bonus: Folate (24% daily value), Iron (15% dv)
 Carbohydrate Servings: 2 1/2
 Exchanges: 2 starch, 3 lean

loss Weigh EASY
How to Lose Weight


25. Neapolitan Meatballs

A touch of cinnamon distinguishes these delicious tomato-sauced meatballs. Adding whole-grain bulgur allows you to use less meat, resulting in meatballs with less than half the total fat and saturated fat of the original. Plus a vibrant-tasting combination of fresh and canned tomatoes in the sauce helps reduce the sodium by two-thirds. Serve with
pasta, polenta or even on a whole-grain roll with a bit of melted part-skim
 

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How to Lose Weight easily at Home In 1 Month Without Any Exercise equipment. Fast weight loss tips Are you giving up on weight loss because nothing seems to work. If you're searching for how to lose belly fat fast and lose it the right way. Here are easy ways to lose weight naturally. Add Protein to Your Diet. how to lose weight at home healthy diet without exercise. You know what to eat to lose weight. I want to lose weight without exercise. How much fat should you eat on a low fat diet.

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Weight Loss Tips Made Fast And Simple

Weight Loss Tips Made Fast And Simple

Weight Loss (Tips) Made Fast And Simple

Dr. Joseph..

Table Of Contents
⦁ What's Up With Self-Sabotage?
⦁ What You Need To Know About Weight Loss (Tips)
⦁ Weight Loss (Tips)
⦁ What Are You Willing To Do To Achieve Your Weight Loss (Tips) Goals

Official Website..
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Weight Loss Tips


Whats Up With Self Sabotage?


Does this sound familiar?

How many times have we started a new diet with the very best of intentions? We know we picked a good program, we’re excited, we’ve stocked up on the essentials. We might even manage to do well for a few days.

Then the shoe falls. Our resolve wanders. We almost look for an excuse to cheat. You ask yourself, Why?

You know full well that 14 strong days as free of temptation as possible will garner you the best chance of Weight Loss (Tips) success.

Good plan! So, what do you instead? You make a date to meet your pals at the local hangout, you know, the one with the free Happy Hour buffet and 25 cent; beers. You rationalize you, deserve it. You convince yourself that your friends will bolster you with. Lastly, you promise yourself to stick to 1, okay 2 max, Michelob Lights.

Yeah that was the promise, but it did’nt quite turn out that way. Yet again.

It’s not like we need to someone to hold our hand into temptation! It surely doesn’t help that there’s a McDonalds, Burger King and/or Pizza Hut on every corner. Calling at us like an epic siren, we turn into the drive thru like Pavlov’s dogs. Our low carb brain tells us to order a bunless cheeseburger or grilled chicken salad, meanwhile we splurt out Big Mac and Diet Coke. Of course Diet Coke! Hey, we’re on a diet!

Weight Loss Tips


Why do we do it? Why do we set ourselves up? Seemingly, almost on purpose?

Personally, I think it’s akin to the emotional reasons we eat, whether we’re actually hungry or not. The next time you’re standing in front of the fridge, door swung wide open, staring in a blank trance as if some magical 0 cal 0 carb delicious delight will suddenly appear. Take comfort in knowing that your dieting sisters and brothers are joining you world over.

Self examination is the key. What’s going on inside your brain? What are we furiously trying to bury under the wrong foods and poor choices? What on earth are we afraid of? Worried that we can’t blame personal failures on our fat anymore? Scared about sudden attention and flirting from the opposite sex?

Zillions of books have been written on the subject and I’m far from an expert, but I have spent the better portion of my adult life pondering this puzzle. Therapy is probably the most obvious answer, but we don’t have time and I’m certainly unqualified! Behavior modification techniques would be beneficial, as are online support groups.

For my buck, the most bang is journaling. Yes, men, even you. You’ve heard confession is good for the soul. Well, it’s absolutely true.
For now, committing feelings and insecurities, whether to paper or bandwidth, can help.

Go ahead, discover yourself.


What You Need To Know About Weight Loss (Tips)

You may not realize it, but there is a certain psychology at work in successful Weight Loss (Tips). It is no surprise, then, that the magazine Psychology Today has explored the issue in-depth. In October of 2004, the magazine posted an article on its website detailing the experiences of Diane Berry, a nurse practitioner who studied women who had shed at least 15 pounds and had maintained their weight loss (Tips) for an average of seven years.

The women shared some important things in common. For instance, they all achieved their weight loss (Tips) through either Weight Watchers or TOPS, which meant that they had a firm support network as they tried to maintain their weight. The group meetings were highly important, because they learned to recognize that they were certainly not alone in their struggles with weight. The women were also quite unusual because up to 90 percent of individuals who have lost weight end up putting it back on within five years.

Another common trait of these women is that they appeared to undergo a profound mood shift as they made the transition from fat to thin. From all indications, they appeared to be depressed when they were heavy but, as they attempted to lose weight, their mood brightened.

For these women, healthy eating became a habit—a habit they refused to break. They themselves recognized the tremendous role that psychology plays in weight loss (Tips). They refused to give in to negative feelings of frustration and denial and chose a positive path instead. The women also made it a point to weigh themselves regularly so that they could chart their progress.

And they recognized that maintaining weight loss (Tips) would be a lifetime struggle. They knew that they could not attempt a weight loss (Tips) program then put it back on the shelf. They had to learn new eating patterns that they could continue week in and week out. In some cases, they likened their struggle to that of an alcoholic. In other words, they recognized the gravity of their problem and took steps to correct the situation.

Perhaps the most interesting aspect of these women’s experiences was the fact that their weight loss (Tips) actually came in spurts. At times, they regained their weight, but they did not let that deter them from their final goal. They simply viewed their setbacks as challenges that they needed to overcome. This may be the key psychological trait that separates successful dieters from unsuccessful ones—perseverance. In essence, these women were able to change their personalities in a positive way in order to achieve their long-term weight loss (Tips) goals.

Another interesting aspect of this study was that it showed that the women who had undergone weight loss (Tips) transformation were genuinely happy. This shows the tremendous psychological impact that weight loss (Tips) can have on an individual. Once an individual is free from the burden of extra weight, he or she is better able to meet the challenges of life head-on. The dieter benefits from positive reinforcement, as relatives, friends, and co-workers congratulate him or her for the weight loss (Tips). In this way, losing weight can be quite a life-affirming experience and can lead to a more optimistic outlook on life.

It must be noted here that the psychology of weight loss (Tips) is a complicated matter. There is no single ingredient that can turn a fat person into a thin one. However, recognizing that there is a psychological component to successful weight loss (Tips) may, in fact, be half the battle. Once an individual recognizes that he or she is engaged in a psychological fight, he or she is better able to do battle. By retraining oneself to seek healthy approaches to diet, one can, in effect, mold oneself into a new individual—one that no longer lives to eat, but simply eats to live.

Weight Loss Tips
Weight Loss Tips


Weight Loss Tips..


Are you looking to lose weight to improve your appearance, your health, or even both? If you are, you may be looking for advice. The good news is that there are a number of tips that you can use to help you successfully lose weight and hopefully achieve your weight loss (Tips) goal.

When it comes to losing weight, the best thing that you can do is eat healthy. Eating healthy involves watching the foods that you eat, not necessarily how much food you eat. Of course, you may want to restrict the amount of foods that you eat, when on a diet, but it is more important to focus on the foods that you do eat. For instance, if you were to eat fruit instead of chips, you could have more fruit snacks with your meals than you would be able to if you were just to eat junk food.

Since eating healthy is an important component of losing weight, you may be wondering how you can go about doing so. One of the first things that you should do is find and familiarize yourself with healthy meals. You can do this by way of standard internet search or by buying a collection of healthy eating recipe books. To reduce the boredom often associated with healthy eating, especially if you are not use to it, it is important that you “spice,” up your foods and try to not eat the same meals over and over again each week.

In connection with healthy eating, regular exercise is also important to weight loss (Tips). If you are looking to lose weight, you should start an exercise plan for yourself. Exercise is important as it burns off calories. When you burn calories, the amount of calories that your body absorbs decreases. This is, essentially, what makes it possible for you to lose weight. If you haven’t been exercising regularly in the past, it is important that you take it slow. Exercise is a great way to lose weight, but you do not want to overdo it, especially at first.

If you don’t currently have an exercise plan or program in place, you may be wondering more about what you can do. One of the many ways that you can go about finding exercises or workouts to do is by buying a collection of fitness magazines. Many fitness magazines have detailed exercises outlined in them, often accompanied by pictures. You may also be able to find free instructional workout videos or exercise moves online.
As a reminder, it is important to start out slow or at least start with exercises that would be easy for you to.

Eating healthy and regular exercise are both important components of losing weight, but there are additional tips that you can use to help you lose weight. One of those tips involves finding a workout partner or a workout buddy. This is a person who can exercise with you, whether your exercise involves visiting a local gym or just going for a walk at a local shopping center. Having a workout partner may help to keep you motivated and it may help to keep exercising and losing weight fun and exciting for you.

Another way that you can go about successfully achieving your weight loss (Tips) goal is by “spicing,” up your exercises. As previously mentioned, you can use the internet or fitness magazines to find workouts for you to do at home. To help reduce the boredom often associated with exercising you will want to change up your exercises, often on a daily basis. For instance, one day you may want to use a treadmill, the next day you may want to lift weights, and the next day you may want to do an exercise DVD, and so forth.

You should also consider making exercise and healthy eating logs or journals for yourself. These items can be used to track your progress. If you have a good week, like one where you completed all of your exercises, you may want to think about rewarding yourself. Your reward doesn’t have to include food; it can be something as simple as a sticker or treating yourself to a movie. Journals and logs have been known to help many individuals looking to lose weight and it may be able to do the same for you.


What Are You Willing
To Do To Achieve Your Weight Loss (Tips) Goals..


What are you willing to do to achieve your weight loss (Tips) goals?

I’m approached quite regularly about which diet is best, which book would I recommend and what exercise program should a person follow. People think they can just purchase a book to
read and then some sort of magic occurs whereby reading it will cause their fat to magically disappear. Well, I’m here to break the news to you, the $40 investment in your weight loss (Tips) book is just the start, there’s a
lot of hard work and other expenses involved.

Time Investment

There’s time invested in your education (reading, watching videos etc), time you’ll spend exercising doing both cardio and weight training. There’s time spent creating your new meal plans as well as preparation of those meals the day
before or days in advance. There’s time involved in doing extra laundry because you’re suddenly doing more exercising now on your weight loss (Tips) journey.

Let me ask you this: What’s your favorite television show? How much television are you watching in a given week? 1 Hour? Six? Are you willing to eliminate television to allow yourself time to go to the gym and prepare foods for the next day? If not, then don’t bother buying books that recommend food and exercise programs? It takes time to prepare food for 5 or 6 meals in a day and to go to the gym once or twice a
day. Weight loss (Tips) requires a time investment.

Food Investment

The quality of the food you put in your body is directly proportional to the quality of your cells. It’s your cells
that create energy and make your various bodily systems run, and if they’re given the best quality food, then they’re able to regenerate and be healthy.

Conversely, low quality food creates a low quality cell. A low quality cell is not up to the demand of generating energy nor the proper removal of wastes which then results in sickness and disease.

In conversation with a fellow regarding his food program and how he could make corrections to his diet to improve his health, burn fat, improve his workouts and achieve his weight loss (Tips) goal, I suggested a few “new” products. Oatmeal, some whole grain wraps, spring mix salad, and Essential Fatty Acid, Almond butter and whole grain basmati rice were a few places to begin.

“You didn’t tell me how expensive it was going to be!” was his response.

Well, I don’t consider it expensive, so I would not have said that it was.

Our cells are our power plants in our body. Our body is constantly rebuilding itself daily and hourly. Our skeleton replaces itself once a year and the muscular lining of our stomach and our intestines is replaced every 3 to 4 days so it only makes sense to give it the highest quality food. Doesn’t it?

You’re probably going to come to the same conclusion that most other people do. The food I put in my body creates a healthy body and I must take care in my food choices.

Whole grain oatmeal costs more money than cocoa puffs. Raw almonds cost more than hickory smoked almonds and you probably never knew what Essential Fats or Pro Biotics were. Weight loss (Tips) requires an investment in food.

Cutting Expenses To Reach
Your Goal

If you’re not able to increase the amount of food you eat financially or the quality of the food you eat (organic), then what are you willing to do to get it.
Are you willing to cut some other costs? Are you willing to increase your sales at your job or home business to be able to afford this new change? The first reasonable step is to make some switches or replacements. Take note of non nutritional foods in your day - consider snacks, junk foods, coffee, pop, cigarettes (I hope you’re not still smoking), milk or dairy products, alcohol, vitamins, tums, Rolaids, pepto bismol etc and see how much you’re spending on a daily or monthly basis. Are you willing to replace these for higher quality nutritional foods that will support you in your weight loss (Tips) goals? It can be a scary thought for some people. Others accept the challenge readily because they’ve truly committed to their weight loss (Tips) goals and are willing to do Whatever It Takes! Switching and replacing is the easiest thing to do. Weight Loss (Tips) requires sacrifice.

Invest in Yourself

Your body, your mind, your soul and becoming the best you can be is the single best investment you can make. Make the decision to eat the cleanest food you can, make the healthiest choices you can, begin to switch from non nutritional foods to nutritional foods and let go negativity in your life. Weight loss (Tips) is easy, but requires some investment.

Eat Well, Be Well

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How to Lose Weight easily at Home In 1 Month Without Any Exercise equipment. Fast weight loss tips Are you giving up on weight loss because nothing seems to work. If you're searching for how to lose belly fat fast and lose it the right way. Here are easy ways to lose weight naturally. Add Protein to Your Diet. how to lose weight at home healthy diet without exercise. You know what to eat to lose weight. I want to lose weight without exercise. How much fat should you eat on a low fat diet.

Read More