1. Prepare and cook a weeks’ worth of meat on Sunday, weigh out your portions and store them in individual zip lock bags or tupperware containers to have meals ready when you need.
2. Eat 5-6 small meals per day and include a portion of lean protein in each meal.
3. Scoop out your shakes for the next day the night before so they are ready to go with you in the morning.
4. Pack your lunch whenever possible to avoid the temptation to eat out with co-workers.
5. Prepare as many of your own meals as possible – then you know exactly what is in them!
6. Never skip breakfast.
7. Drink minimum 8 glasses of water a day to keep you hydrated and it helps keep you feeling full. An active woman needs at least 1 gallon of water per day.
8. If you have a craving for breads or pastas, go with wheat breads instead of white breads or 12 grain.
9. Cut out regular sodas completely.
10. Avoid simple sugars and saturated fats whenever possible.
11. Try Crystal Light for a low-calorie flavored drink - you can even make Popsicles!
12. Allow yourself one cheat meal a week to have whatever you have been craving. This is the problem with crash diets they fail to realize that people have cravings and can’t stick with a program if they aren’t allowed to splurge once in a while. Plan this meal around special outings, occasions, parties, etc.
13. Switch to low calorie dressings or sauces
14. Try having sugar free jell-O for dessert instead of cakes, chocolate or pie.
15. Try Stuvia, sweet n’ low or nutra-sweet instead of regular sugar
16. Use a variety of spices to make your food less bland
17. Be creative and include your whole family in your nutritious meal plan!
HOW TO LOSE UNECESSARY BODY FAT & THE HOW- TO- ON ACCELERATING FAT LOSS
• The optimal way to ensure fat loss is going to be correct calorie intake and correct calorie expenditure.
• Lifting weights will dramatically increase the amount of daily calories you burn.
• Getting a good night’s sleep, is crucial to fat loss success. It will help in regulating your appetite during the day
• You should first consider meal timing before choosing different types of food.
• Carbs and fat are not all good or all bad. Learn which you should have.
• Protein is necessary for muscle growth, satiety and yes FAT BURNING!
BEVERLY NO-BAKE PROTEIN BAR
5 tbsp. natural peanut butter (chunky or smooth) or almond or cashew butter
½ cup dry oat meal
½ cup oat flour (or double the dry oats)
6 scoops Muscle Provider Chocolate
1 tsp. vanilla
2 tbsp. flax seeds (optional)
1 cup non-fat dry milk
½ cup water
Spray an 8-by-8 baking dish with Pam. Mix dry ingredients, and then add peanut butter and mix. Add water and vanilla. Using a wooden spoon, mix until sticky dough forms. Spread into pan and refrigerate a few hours (or freeze for 1 hour) Cut into 9 or more squares. Wrap bars individually or store in covered container between sheets of wax paper. Keep refrigerated. Makes 9 bars, each 197 calories.
I’ve added honey, vanilla MP and nuts. I have always doubled the dry oats and dropped the oat flour (mainly because I don’t have oat flour in my cupboard).
Fruits & Veggies
Every step taken towards eating more fruits and veggies helps you and your family be at their best. Because eating fruits and vegetables may reduce your family’s risk of many diseases, the Dietary Guidelines for Americans recommends eating more fruits and vegetables than any other food group By: the Kroger company.
Fruits and vegetables can be great sources of the following important nutrients:
* Fiber: Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.
* Magnesium: Supports normal muscle and nerve function, a steady heart rhythm and a healthy immune system.
* Folate: Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.
* Potassium: Diets rich in potassium may help to maintain a healthy blood pressure.
* Vitamin A: Keeps eyes and skin healthy and helps protect against infections.
* Vitamin C: Helps heal cuts and wounds and keeps teeth and gums healthy.
Aim for Variety
Every fruit and vegetable has a unique nutritional “fingerprint.” When aiming for good nutrition, aim for variety. All forms of fruits and veggies are healthy options—fresh, frozen, canned, (preferably without high sugar, if frozen fruit go for unsweetened) dried, and only 100% juices. To get the broadest range of nutrients, all colors are important—red, green, yellow, blue, purple, white and orange, greens can be consumed in the largest of quantities, example: Broccoli, Cauliflower, Spinach, Asparagus, Green Beans, Romaine’s and Cabbage.
By Tamara Watt
Times can be challenging, and for some people, spending money on organic and specialty food items, is causing unnecessary stress on their Family Budgets. But, these people also don’t want to eat potato chips and hot dogs for dinner, and are looking for solutions to eat better without breaking the bank.
VIDEO OF HOW TO EAT CORRECTLY TO LOSE BODY FAT.