CHICKEN & BLACK BEAN TOSTADA
- 1 6-inch corn tortilla, baked
- 1/4 cup (42.5 g) canned black beans, rinsed and drained
- 6 tablespoons (42.5 g) rotisserie chicken breast meat, shredded
- 1/4 cup (12.5 g) romaine lettuce, thinly sliced
- 1/4 cup (65 g) tomato salsa
- 2 tablespoons (15 g) cheddar cheese, shredded
Top tortilla with black beans, chicken, romaine, salsa and cheese.
Serves: 1 | Serving Size: 1 tostada
Per serving: Calories: 233; Total Fat: 7g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 23mg; Sodium: 494mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 5g; Protein: 22g
Nutrition Bonus: Potassium: 412mg; Iron: 8%; Vitamin A: 33%; Vitamin C: 1%; Calcium: 15%
OPEN-FACED STEAK SANDWICH
- 1 ½ teaspoon (6 g) cooking oil
- 1/8 pound (60 g) skirt steak, trimmed
- 1/8 medium (14 g) yellow onion, sliced
- 1 slice (30 g) Italian bread
- 1 slice (30 g) sharp cheddar
- 1/4 medium (20 g) bell pepper, sliced
Salt and pepper, to taste
Preheat oven to 425°F and coat a baking sheet with cooking spray. Season steak with salt and pepper.
Preheat a small nonstick skillet, coated with cooking oil, over medium heat. When pan is hot, add the steak. Cook for 3–4 minutes on each side or until steak reaches desired doneness. Set aside until cool; slice thinly.
Sauté onions in the same pan, on medium-high heat, until golden brown. Set aside.
Add the bread to the baking sheet. Top with cheddar cheese. Bake for about 5 minutes until cheese is melted.
Layer the steak, onions and bell peppers onto bread and serve.
Serves: 1 | Serving Size: 1 open-faced sandwich
Per serving: Calories: 296; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 57mg; Sodium: 432mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 2g; Protein: 20g
Nutrition Bonus: Potassium: 305mg; Iron: 12%; Vitamin A: 6%; Vitamin C: 36%; Calcium: 18%
Chicken Bruschetta Pasta Salad
- 1/2 cup boiled pasta, drained (60g dry weight)
- 1/2 red onion, finely chopped
- 1 tomato, finely chopped
- Fresh basil leaves, finely chopped
- 1 small chicken breast, (135g), pre-grilled and seasoned
- 1 teaspoon garlic olive oil
- Drizzle of balsamic glaze
Simply mix pasta, onion and tomatoes together in a bowl
Mix through the oil and season with a little salt (to suit your tastes)
Top with chicken and drizzle with balsamic glaze
Sprinkle with some parmesan cheese. Pour yourself a glass of wine…I MEAN water! (Ahem). Put your feet up and enjoy!
Chicken Bruschetta Pasta Salad
Amount Per Serving
Calories 398Calories from Fat 54
% Daily Value*
Total Fat 6g9%
Total Carbohydrates 39g13%
Dietary Fiber 3g12%
STRENGTH TRAINING HELPS BUILD LEAN MUSCLE
“Aerobic exercise is actually the most effective in losing weight, however, it’s not the best at burning fat and increasing lean mass (muscle),” says Noam Tamir, C.S.C.S., founder of TS Fitness. When you’re losing weight strictly through cardio, it’s normal to lose muscle and fat. And if resistance training isn’t a part of your plan to counteract this, you could actually be slowing down your metabolism by losing lean muscle mass, rather than revving it up (which can lead to weight-loss plateaus).
Strength training is better at much building muscle than a cardio-only routine, explains Michaela Devries-Aboud, Ph.D., an exercise physiologist at McMaster University. “When you lift weights, you overload the muscle and it works to adapt to be able to lift more weight. The way the muscle adapts is by increasing something called myofibrillar size (the contractile units of the muscle),” she explains. Resistance training stimulates this growth, which leads to an increase in muscle mass over time. “And while aerobic exercise can also [stimulate this process], this increase is not as great as it is with resistance exercise.”
MORE MUSCLE = A HIGHER BMR (BASE METABOLIC RATE)
Having more lean muscle means your body will burn more calories at rest. Having more muscle increases your everyday base metabolic rate, or BMR (AKA, how many calories your body would burn just to keep itself running if you did nothing but binge on Netflix all day). “Muscle mass is a more metabolically expensive tissue,” explains Devries-Aboud. “The metabolic demand of a pound of muscle is greater than it is for a pound of fat, so just sitting around, the amount of energy needed to maintain a pound of muscle per day is greater than that of a pound of fat. The more muscle you have the more calories you burn throughout the day.”
“Muscle is constantly being broken down, recreated, and synthesized, and all these processes require energy. The more muscle you have, the more energy it takes for this process,” adds Tamir. So by building more muscle, you’re stoking the fires of your metabolism. By increasing your BMR and burning more calories at rest, you’re also increasing your calorie deficit, which is necessary for weight loss. (Get all of the formulas and information you need to figure out how many calories you should eat for weight loss.)
And don’t freak out if you don’t see huge results on the scale: “Go by how your clothes fit, because muscle is more compact than fat,” suggests Devries-Aboud. If you’re not losing as much weight as you think you should be, you’re probably building muscle as you’re losing fat, and that’s a good thing! (And no, you won’t get bulky.)
“That new muscle has a huge influence on decreasing body fat,” explains Holly Perkins, B.S., C.S.C.S. “The net result is that you are tighter and leaner, regardless of what the scale says.”
YOU’LL STILL BURN CALORIES DURING A STRENGTH WORKOUT
Even though cardio gets a lot of the credit when it comes to calorie-torching workouts, you can still get a great burn during a strength-training session by adding in some heart-pumping elements. There are several things you can do maximize your burn, says Perkins: Move faster between exercises, don’t rest between sets, move quickly during each set, increase your reps, and choose heavier weights (but don’t go so heavy that you risk injury, of course). Or, “add a five-minute cardio burst in-between strength moves: Hop on the treadmill and jog or sprint for five minutes,” says Perkins.
“These methods work mostly because they increase your heart rate during the workout,” she explains. “An increase in heart rate means a greater need for fuel, and a greater need for fuel means that your body will demand more calories. Also, as a result of an intense workout, your excess post-exercise oxygen consumption, or EPOC, will [go up and] result in more calories being burned after the workout. Think of EPOC as a temporary boost to your metabolism.” This is known as the afterburn effect.
HERE’S HOW TO ADD STRENGTH TRAINING INTO YOUR WEIGHT-LOSS PLAN
At the end of the day, you still have to burn more calories than you take in to lose weight, and even though building muscle can help keep that up long-term, it’s still important to chip away at calories on a day-to-day basis. “Having a challenging cardiovascular routine helps in your caloric deficit,” says Tamir.
Moral of the story: Do both strength training and cardio, says Tamir. It’s important to include both types of training in a successful weight-loss plan. In general, Tamir recommends strength training three to four times a week for 45 to 60 minutes. “Strength training also gives you the ability to endure more during your aerobic training,” notes Tamir. “The stronger you are, the less effort it takes for you to complete aerobic exercise.”
This means you can increase your performance in cardio-based activities: “For example, having strong glutes for running helps you go faster for longer, which burns more calories. And doing exercises to strengthen your core can help you maintain form for biking, which can also help you burn more calories,” says Tamir.
So no need to ditch the dance cardio or treadmill workout—just throw some weights into your routine a few times a week, too.
- You start burning fat
- You feel less hungry
- Your belly gets flatter
- Slash the risk of diabetes
- Your muscles get stronger
- You feel more energized
Original article posted on Eat This Not That
Simple carbs, such as those found in cookies, candy and chips, are The Bachelorette of the food world. They’ll give you a quick thrill — but you know they’re bad for you, and you’re guaranteed to feel a bit guilty afterwards.
And yet we still can’t break our addiction to them. (And it is an addiction, according to certain studies.) Worse, even if you are careful about intake, you might be stunned to realize how much you’re actually eating. There are almost as many carbs in a single chocolate chip cookie as there are in a bowl of oatmeal!
With carbs so pervasive—and so hard to resist—Eat This, Not That! wondered what happens to your body if you give them up. Find out how much you have to gain—and lose—in this exclusive special report.
1. When You Give Up Carbs…You Start Burning Fat
Immediately. Reducing your intake of calorie-dense carbs automatically reduces the amount of calories you’re consuming on a daily basis, which forces your body to burn fat stored around your midsection for energy, rather than the sugars it takes from carbohydrates.
Eat This! Tip: Exercise in the morning before you eat breakfast. This forces your body to burn stored fat, instead of the food you’ve eaten earlier in the day. To further blast fat, drink Pu-erh tea, which has been found to lower fat concentrations in the blood.
2. When You Give Up Carbs…You Feel Less Hungry
It’s not calories that satiate your hunger, it’s nutrients: fiber, protein and healthy fats. Unfortunately, simple refined carbs are lacking in all three, even as they fill your body with fast, cheap calories. So no matter how much you eat, your body will go in search of more food. The result: a sluggish, hungrier you—one who’s more likely to dive into the snack drawer.
Eat This! Tip: Start your day with a high-protein, high-fat food like Greek yogurt, eggs scrambled with vegetables, or chia pudding, and you’ll reduce your hunger.
3. When You Give Up Carbs…Your Belly Gets Flatter
One of the first things you notice when you replace simple carbs with high-fiber foods is that your belly may flatten out. The reason: Most Americans only take in 15 of the recommended 25 to 38 grams per day, according to the Institute of Medicine. As a result, the healthy gut microbes that keep us lean have less to munch on, and the unhealthy microbes—which feast on sugar—take over. Those are the little buggers that cause bloating, and make your belly look bigger than it actually is. “Bumping up fiber can help promote healthy regularity,” says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition.
Eat This! Tip: Start with simple swaps that feel natural to you. Trade the white bread for whole-grain or add some beans to tacos and stir-fry. And if you’re hungry between meals, reach for raw nuts. “Nuts are a great source of fiber and healthy fat, which can help fight inflammation in the body and also promote digestion,” Smith adds.
4. When You Give Up Carbs…You Slash Your Risk of Diabetes
Simple carbs are made of simple sugars, and eating too many can wreak havoc in your body in both the short and long term. The more of these quickly digested carbs you consume, the more insulin your pancreas produces, which can eventually lead to insulin resistance and type 2 diabetes, according to Smith.
Eat This! Tip: Fiber-rich complex carbs are harder for your body to digest, preventing the blood sugar spikes that cause insulin release. “The lower and more steady we keep blood sugar, the less insulin is released on a consistent basis and the more insulin-sensitive our tissues remain—which is a good thing,” Smith explains. So, cutting back on the simple stuff means you’ll be able to maintain stable blood sugar levels and reduce your risk for diabetes.
5. When You Give Up Carbs…Your Muscles Get Stronger
Almost every food in the world is healthier than simple carbs—from burgers and steaks to yogurt and even ice cream. In part, that’s because simple carbs lack protein, the building blocks of muscle (and a key contributor to healthy hair, nails and skin). By filling your body with protein and other nutrients, you’re giving it what it needs to grow without having to find additional calories.
Eat This! Tip: If you typically get hungry between meals, try replacing those vending-machine sweets with high-protein snacks that will fuel your body and give you stable energy for the afternoon ahead.
6. When You Give Up Carbs…You Feel More Energized
Not all carbs are bad, of course. Your body needs carbohydrates to function properly, and they’re especially important for adequate brain and muscle function. By switching from simple carbs to more long-running fuel—fruits and vegetables, whole-wheat bread, oatmeal, brown rice, quinoa and other whole-grain options—you’ll ensure you have a steady flow of energy and avoid the ups and downs that simple carbs cause. You’ll no longer need to make poor food choices as a way of getting quick energy, and you won’t be dragging through those afternoon hours.
Eat This! Tip: The lowest safe amount of carbohydrates is about 50 grams daily, according to Mayo Clinic; avoid dipping below that amount if you want to avoid major dips in energy. One cup of oatmeal and a half a banana is all it takes to reach that total.
This article originally appeared on Eat This, Not That!2 nb
Eating correctly is a large part of being successful in reaching your desired fitness level. Planning meals in advance helps you stick to your plan. Here are some tips to make it easier.
- Get organized by writing down how many meals you will need for the week.
- . Choose recipes that are healthy and that you will enjoy. If time is an issue for you, pick some recipes that are quick to put together and serve.
- Each week pick a few recipes that you like and add a few new ones.
- Make a list of what you need, checking inventory before heading to the store so you don’t buy unnecessary items. If you want to cut prep time, buy pre-chopped produce, frozen veggies, and pre-cooked chicken.
- If you want leftovers, plan for that by making extra and freezing if you won’t eat them that week.
There are a few things (other than water) that you can start sipping that may aid your efforts to shed some pounds. Drinking to promote better hydration, sleep and digestion can also help with weight-loss efforts. Here are five quaffs to consider.
We all know how important it is to drink enough water — it restores fluids lost through breathing, exercising and metabolism. It’s the number 1 thirst quencher … and cheap! But the timing could make a difference, too. When you start to feel hungry, drink some water. A 2015 study in the journal Obesity found that participants who drank about 2 glasses of water before meals were more likely to lose weight than those who skipped the glasses of water and went straight to eating.
2. GREEN TEA
Drinking green tea regularly may not only boost your fat fighting metabolism, but may also play a key role in weight maintenance and hunger suppression. One study from the Journal of the American College of Nutrition found that in just two months, green tea drinkers lost an average of six pounds more than those who drank plain water. Green tea is also brimming with antioxidants and flavonoids that are good for overall health. Drink freshly brewed tea with no added sugar or cream — bottled store-bought varieties have fewer antioxidants (the concentration decreases the longer tea sits after brewing) and are often pumped full of honey or sugar.
The morning java boost is a necessity for many of us, but there’s proof that the jolt may spur a better workout (translation: burn more calories). A 2015 study in the Journal of Sports Medicine and Physical Fitness found that participants could do almost 20% more leg presses and 12% more bench presses when they drank 2–3 cups of coffee before their workout. A similar 2011 study found an (albeit small) increase in energy expenditure both before and after exercise in the group that drank coffee before exercise.
In addition, coffee positively affects the hormones that help improve blood-sugar regulation. Maintaining stable blood sugar is essential to your well-being, overall fitness, regulating your hormones and plays a role in how much fat your body is able to store and burn.
But before you get too excited, we recommend you skip the sugar and heavy cream. The benefits noted above are singular to black coffee — not the mostly sugar and milk-based lattes, frappes, and mochas from Starbucks, McDonald’s and Dunkin Donuts, which sell drinks that may contain more than 1/4 cup (50 grams) of sugar!
This fizzy, pleasantly puckery fermented beverage is made by adding a probiotic-rich bacteria to lightly sweetened tea. More and more research is looking into gut health and how it relates to obesity and weight, finding that the millions of bacteria that live in our guts may play a large role by altering the way we store fat, how we balance blood sugar and how we respond to the hormones that make us feel hungry and full. Fueling our gut with beverages and foods that stimulate good bacteria may make losing weight easier than we ever thought possible. Kombucha is readily available in most supermarkets and comes loaded with probiotics — just be sure to look for brands with less than 5 grams sugar per serving.
5. TURMERIC MILK TEA
We’ve said it here before: Sleep is essential for more efficient weight loss. Drinking turmeric-steeped warm milk before bed may help you catch more zzz’s. The brain uses calcium and tryptophan (both of which are found in dairy products) to make sleep-inducing melatonin.
Turmeric contains a component called curcumin, which may shrink the size of adipose cells and limit fat accumulation. Curcumin also stimulates antioxidant effects, reduces inflammation and may help relieve anxiety. Research on turmeric is still young, but it certainly can’t hurt to add this warming spice to your nightly routine.
Original full article on MyFitnessPal: http://blog.myfitnesspal.com/5-drinks-can-help-efforts-lose-weight/?utm_source=mfp&utm_medium=email&utm_campaign=weekly20170626
Moving workouts to early mornings may mean cursing your alarm clock, but here’s the big payoff: morning exercisers burn more calories. And now that the sun rises earlier, it’ll be easier to pull yourself out of bed than it was in the Winter. Research shows that people who exercise in the a.m. work harder and for longer periods of time, which may be because they’re more alert and energetic and they don’t feel as rushed as afternoon or evening exercisers. Getting into a morning routine will also help you stick with it, which will help even more with your weight-loss journey.
When it comes to cardio, running will help you lose more weight than walking since it burns more calories, but if you increase your speed just a little, then you’ll burn even more. And don’t stick to a consistent pace the entire workout. Adding sprinting intervals is an effective way to increase your calorie burn and has also been proven to reduce belly fat. Also be sure to swing those arms as you move, and you’ll burn 15 percent more calories.
Strength Train During Normal Routines
Muscle burns more calories than fat does, so the more muscle mass you have, the better it is for weight loss. Don’t just hit the weight room at the gym. Include strength-training moves throughout your day, such as push-ups on the bathroom counter. You can also work your body by carrying a basket instead of pushing a cart, using the stairs whenever possible, and sitting on an exercise ball instead of a chair.
For some full body strength training videos, click here: https://www.dumbbell2.com/db2-videos/