“I have been a client for over 2 years and I am so grateful for the concern, care and patience shown to me while I have struggled to get down to a weight, and then maintain it, where I feel good about myself. (Besides the compliments of others of how much younger and healthier I look.) All of this has been accomplished without depleting my budget–in other words it has been very cost effective for me… I can’t sing their praises loud enough! As the saying goes, “The proof is in the pudding.” Come try it for yourself!” – Jean
A central part of any weight loss plan is to consume fewer calories than you expend in a day, and artificial sugar seems like an easy way to cut back on the calories. But before you decide to start using Splenda and Equal, there are some things to consider.
Artificial sugars are generally hundreds of times sweeter than sugar. Therefore, you can consume much less of it and still get the same amount of sweetness in your diet.
But sometimes these fake sugars aren’t digested the same way that normal sugar is. It may be that real sugar is something that helps you feel full after a meal. Real sugar tends to heat up your metabolism, which starts a process of burning calories. With fake sugar, you may continue to consume additional calories, because you are missing out on some satiation.
It may be that natural sweeteners are the best route to take. Consider something like honey or agave to sweeten your meals.
Even if artificial sweeteners did help you lose weight, there would still be the questions that have been raised about them by researchers all across the world.
Researchers in Italy, for example, recently found a connection between extended Splenda consumption and an increased risk of Leukemia. The study must be followed up by more studies for the finding to be confirmed, of course, but some researchers do in fact recommend that children and pregnant mothers avoid fake sugar all together.
Other studies have connected sucralose and cancer. While the fake sweeteners on the market today have all been given the stamp of approval by the FDA, researchers are not in agreement. Regardless, it is wise to limit our consumption of these sugars.
Perhaps new artificial sweeteners will soon enter the market that we can grasp onto for weight loss. A company named Cargill, for example, is extracting sugars from a South African plant and making an artificial sweetener that it claims tastes far better than others on the market, and contains fewer calories.
In conclusion, don’t think that just because you eat artificial sweeteners you can go and eat whatever else you want. Fake sugars may be a way to lower your calories, but strictly following your weight loss plan or the plan set up by your weight loss center is the best way to go.
Ever feel like you just weren’t built for exercise?
Sometimes we step out the door for a run or onto the treadmill, and it is just pure torture. And then we look over and see someone with sweat pouring down their body with an enormous smile on their face.
Why can’t some of us seem to find enjoyment in exercise? Two important principles to remember about this is that loving exercise and healthy dieting is a learned behavior, and that everyone is built differently.
Learn to Love It
Life is better when you are fit. You have less chance of developing chronic illness, you can have more energy, and greater mental sharpness. Basically your body is functioning better if it is properly tuned and fueled.
But tuning up our bodies is uncomfortable. It is important to find ways to cope with the discomfort, especially if you are starting to diet and exercise for the first time in a while.
Music is one way to cope. Distracting yourself from the pain in your muscles and the wheezing in the chest can help you keep going to extend exercise to the right amount of time. Music has great capacity to change attitudes. Exercising with friends is another method to try.
Another important way to begin to enjoy exercise, however, is to really focus on yourself. It is never a great feeling to be the slowest or the fattest. But there is the problem. You might be comparing yourself to others, rather than just exercising and starting a diet program for yourself. Avoid comparing yourself to others.
Everyone Is Different
This is a hard subject to talk about, because so often it becomes an excuse to stay on the couch instead of getting out and being active.
But it is true that just like we have different hair and eye colors, we also have different internal organs, and different athletic capacities. And it is obvious that someone who is naturally coordinated and athletic will enjoy exercising more than someone who is awkward and unbalanced.
Some have a greater lung capacity and are able to more efficiently use oxygen that they take into the body.
But this is a great reason to not compare yourself to others. Sometimes the bottom line is that other people were just born with a better set of tools. But these differences don’t fate you to be overweight. Almost everyone can successfully maintain a healthy weight, or successfully lose weight through diet and exercise.
Lose weight and get fit by learning to enjoy exercise and dieting. It may be the most important skill you ever learn.
Research shows that a diet high in protein and low in carbohydrates can be an effective weight loss tool. But going about it the wrong way can be bad for your health, causing you to miss out on important nutrients.
Carbohydrates are what the body usually uses for fuel. When a person consumes fewer carbohydrates, the body turns to other macronutrients for fuel, like fat. Carbohydrates promote the production of insulin as well. Insulin, some research shows, inhibits the breakdown of fat deposits in the body.
Carbohydrates are still important to eat however. In a high protein diet, cut back on the bad carbs like soda, sweets, white bread and cookies, but eat good carbs like vegetables and fruits, which provide important fiber.
Consuming fewer carbs can help lower weight, and can improve your metabolic function, specifically lowering blood pressure.
Make sure to consume the right kinds of proteins. Make your diet revolve around fish, chicken, yogurt and other healthy sources of protein, and the high protein approach will work better for you. Limit red meat consumption to two or three times per week.
For a couple of reasons, upping proteins and lowering carbs makes dieting easier. Research shows that protein may leave the stomach slower than other macronutrients, meaning that you stay full for longer. This is a big plus, considering that dieting so often feels like starving. Physiological changes in the body when it is using fats instead of carbs for energy also may help control appetite.
Remember that a high protein diet should be a temporary weight loss method. Many of the body’s systems prefer carbohydrates for energy, so keep your high protein diet no longer than six months. Keeping longer can be hard on the kidneys, and may lead to headaches.
Furthermore, remember that a healthy lifestyle is important for weight loss, which involves both diet and exercise. If you want to keep the pounds off that you’ve lost with a high protein approach, you’ll need a regular exercise regimen.
In conclusion, make sure to eat health proteins when you try a high protein diet. MD Diet offers a variety of protein choices that will assist you, like high-protein oatmeal and soy nuts.
Low-fat crackers, no-fat snacks or “light” yogurt and all of their many cousins have bombarded grocery stores across the nation in the past decade, but now the anti-fat craze may be evaporating, and our bellies aren’t getting bigger because of it.
There are three macronutrients that we need to survive: proteins, carbohydrates and fats. Carbohydrates are the body’s main source of fuel, and are important for intestinal health and waste elimination. Protein is important for growth, tissue repair and immune function, among many other things.
But fat is vital too, for normal development, energy, vitamin absorption, cushioning organs and for healthy cell membranes. While fat does contribute to unhealthy weight gain, it is an essential part of a healthy diet. In fact, between 20-35 percent of our diets should come from fats, according to the latest USDA recommendations.
But since fat has somehow become the enemy of our health, how do we let bygones be bygones and start eating fats again?
Tips for Eating Healthy Fats
First, it is important to remember that fats are found in an enormous variety of foods, and that fat comes in many types. Saturated fats are found in meats, butter, lard and cream, and needs to be consumed only in limited amounts. Trans fat is found in snack foods and baked goods, and are the worst kind of fat. Unsaturated fats, like in oils, avocados and nuts, are shown to contribute to better health.
So the first step in eating healthy fats is to find fats that you like that fall in the unsaturated category. For example, find the right kind of olive oil for you and your family. In connection with this, don’t categorize the health of a meal or snack by the total amount of fat in it. You need to remember that lots of fat isn’t as bad when the type of fat being consumed is unsaturated.
For those seeking ways to get better fats into their diets, try fish. Fish is an excellent source of good fats, be it salmon, bass or rainbow trout caught in Utah’s lakes or rivers.
A second tip is to stop being scared of using butters and mayonnaise that isn’t “low-fat.” Eating real butter is fine, and even good for health, when eaten in moderation. In fact, many low-fat foods have a lengthy ingredient list: a bad sign for nutrition. Look for shorter ingredient lists.
Break this out at your Cinco de Mayo party for everyone to enjoy. Bold flavors and succulent shrimp scooped onto crunchy melba toast. One of my favorites!
- 12 oz shrimp
- 5-6 Tbsp lime juice
- 2 roma tomatoes, chopped
- 5 Tbsp cilantro, chopped
- 4 stalks green onion, chopped
- 1 clove garlic, minced
- 1/4 cup red onion, finely chopped
- 1/4 tsp oregano, dried
- 1 serrano pepper, finely chopped
- Pinch cayenne pepper
- Steam the shrimp.
- Add all remaining ingredients and stir until well combined.
- Chill and marinade in the refrigerator for at least 30 minutes.
- Serve with melba toast.
113.5 cal; 1.2 g fat; 7 g carb; 1.4 g fiber; 2 g sugar;18.9 g protein
Chicken salad with an asian twist to enlighten your senses. Fresh and easy lunch or dinner. Make extra for a grab n’ go lunch for tomorrow!
- 7 oz. chicken (2 servings)
- Morton Light Salt to taste
- black pepper
- 2 oranges, 1 juiced and 1 sectioned
- 4 Tbsp lemon juice
- 2 Tbsp cider vinegar
- 1 Tbsp fresh ginger, grated
- Dash cayenne pepper
- Splenda to taste
- 5 cloves garlic, minced
- 1 1/2 tsp tarragon, dried
- 2 servings lettuce, chopped
- Preheat pan over medium heat.
- Sprinkle chicken with salt and pepper.
- Add chicken to pan and fry for 7 min until browned.
- Add juice from one orange, sections from second orange, lemon juice, vinegar, ginger, cayenne, Splenda, garlic, and tarragon to pan and simmer for 15 minutes.
- Remove chicken from pan, cut into thin strips, and cool.
- Place chicken on lettuce and pour remaining sauce over top.
201.9 cal; 3.1 g fat; 19.8 g carb; 2.8 g fiber; 7.3 g sugar, 24.8 g protein
Great do-it-yourself seasoning to add flavor without the salt to hamburgers, steaks, roasts, meatloaf, or broth. Simple ingredients for powerful flavor. Make extra ahead of time so you always have it on hand!
- 3 Tbsp dried, minced onion
- 2 tsp onion powder
- 1/2 tsp garlic powder
- 1/4 tsp celery seed
- 1/8 tsp pepper (black or white)
- Combine all ingredients together and store in an air-tight container.
- Shake before using. Use 1 tsp per serving or to desired taste.
Per serving: 3.6 cal; 0.6 g sodium, 10.9 g potassium; 4.4 g carb; 0.3 g sugar; 0.1 g protein
If you are looking for a delicious dessert this holiday season…this is it! Sweet glaze with coconut or spiced cocoa on top of tart strawberries make the perfect combo in every satisfying bite. You can make several servings in no time for entertaining larger gatherings with a little sweet treat.
- P3***SNOW CAPPED RUBIES
- 2 Tbsp lemon juice
- 1 1/2 tsp apple cider vinegar
- 1 tsp vanilla powder
- 1 tsp Splenda
- Dash cinnamon
- Handful of halved strawberries, fresh or frozen and thawed
- 2 Tbsp unsweetened coconut flakes
- P2***MEXICAN CHOCOLATE RUBIES
- Same as above except coconut and ADD...
- 2 tsp cocoa
- Dash salt
- Tiny dash of cayenne
- P3: Heat first 5 ingredients over medium-high in a small saucepan. Stir and boil for 30 seconds until slightly thickened. Pour over strawberries and sprinkle with 1 Tbsp coconut flakes per serving.
- P2: Prepare glaze same as above and also add cocoa, salt, and cayenne. Wisk and boil for 30 seconds until slightly thickened. Drizzle over strawberries. Enjoy warm.
P3 per serving: 77.6 cal; 4.8 g fat; 8.6 g carb; 2.5 g fiber; 4.4 g sugar; 0.9 g protein
P2 per serving: 31.9 cal; 0.5 g fat; 7.1 g carb; 2.1 g fiber; 4.0 g sugar; 0.8 g protein
A refreshing twist on traditional lemonade. Get the minty taste without using your food processor. Clean, fresh, and pure light drink for 2 that can be served right away or kept in the refrigerator.
- 16 oz water, divided
- 2 lemon slices
- 5 large mint leaves, finely chopped
- 2 Tbsp Splenda
- 1 lemon, juiced
- Ice cubes
- Place 8 oz of water, lemon slices, mint, and stevia in a glass dish and microwave for 2-3 minutes until very hot. Or heat in a small saucepan on stovetop and boil for 1 minute.
- Squeeze lemon juice into 2 glasses (1/2 lemon into each one).
- Put 4 oz cold water in each glass and a few ice cubes.
- Strain heated juice into both glasses and allow to cool.
- Garnish with a lemon slice and fresh mint.
Per Serving: 5.9 cal; 0 g fat; 3.8 g carb; 0.1 g protein
Great appetizer for the holiday season! Bring something to the party that you and others can enjoy, while sticking to your diet. Quick, easy, and delicious homemade cocktail sauce is a real crowd pleaser.
- 200 grams raw shrimp (approximately 10-12 medium shrimp steamed)
- Cocktail sauce:
- 6 ounces tomato paste (1 can)
- 4 tablespoons lemon juice
- 2 tablespoon apple cider vinegar
- 2 teaspoon hot sauce
- 1/4 teaspoon of horseradish or to taste
- Dash of mustard powder
- Stevia to taste
- Morton Light Salt and pepper to taste
- Water as needed for desired consistency
- Mix tomato paste, vinegar, horseradish, lemon juice and spices together and allow spices to marinate and dipping sauce to chill.
- Add additional water as needed to create desired consistency.
- Steam the shrimp until pink and well cooked.
- Chill shrimp for 30 minutes in the refrigerator and serve with cocktail dipping sauce.
Per Serving: 176.5 cal; 1.6 g fat; 18.3 g carb; 4.0 g fiber; 10.4 g sugar; 24.7 g protein
**Recipe courtesy of hcg-diet-recipes.recipes-network *dot* net.
Eat your greens with a twist! Creamy spinach cheese sauce on whole wheat penne pasta topped with crispy bacon. Use only one medium pot to prepare the entire meal!
- 3 cup whole wheat penne pasta, uncooked
- 3 slices turkey bacon
- 1 yellow bell pepper, chopped
- 4 cups fresh spinach
- 4 oz. fat free cream cheese, room temperature
- 1/2 cup carb-smart milk
- 1/4 cup reduced fat parmesan cheese, grated
- 2 clove garlic, minced
- 1 fresh basil leaf chopped OR 1 tsp dry
- 1/4 tsp Morton light salt
- 1/8 tsp pepper
- Cook bacon in bottom of medium pot on medium -high until brown and crisp. Remove bacon from pot and set aside. Cut into small pieces when cool.
- Sauteed yellow pepper in bottom of the same pot for 3 minutes. Remove from pot and set aside. Wipe out pot with a paper towel.
- Fill pot 1/2 full with water and boil spinach leaves for 1 minute. Use a slotted spoon to remove and put into blender. Add milk and cream cheese to blender and mix. Add parmesan cheese, garlic, basil, salt, and pepper and mix.
- Bring same water to boil. Boil penne pasta for 10 minutes, stirring occasionally. Drain water.
- Add spinach mixture and yellow peppers to pasta and mix lightly. Serve pasta and top with bacon.
263.5 cal; 2.6 g fat; 49.5 g carb; 7.1 g fiber; 14.1 g protein