Want to lose weight without eating less? Want to have more energy throughout the day – without caffeine? Including certain foods in your diet can actually reduce sugar cravings and help you feel better. The key to sustainable weight loss, maintaining your energy levels throughout the day, and kicking sugar cravings is to supply your body with lots of nutrient-dense foods. Why is nutrient density […]
Fall is here! Fall conjures up thoughts of sipping pumpkin spice lattes and peppermint mochas, smells of homemade stews and slow-cooker meals, and gathering together with family and friends. From soul-warming soups to mouthwatering desserts, these fifteen fall recipes are bound to satisfy your taste buds without packing on the calories or confining you to the kitchen so you have more time for what REALLY […]
Take this short quiz to identify the triggers that bring on your cravings and reveal strategies to beat them once and for all!
Note: Serving size is key! You can review Portion Control Guidelines here. One carbohydrate serving = a cupped handful or fist-sized portion of vegetables, brown rice, or quinoa; one medium piece of fruit; one slice of whole wheat bread or a wrap; a fist sized potato/sweet potato; ~6 whole wheat crackers (e.g. Triscuits); 1 cup milk OR or 1/2 cup dry oatmeal (not instant). […]
1. Turkey Sloppy Joes (from the Fixate cookbook – you can get a copy HERE*) Modifications: Leave out the hot sauce unless your kids like spicy food. I also leave off the parsley and serve it on a slice of whole grain bread, on a whole grain roll, or over whole grain or zucchini noodles. 2. Sweet and Sour Chicken (from cleaneatingmagazine.com) Modifications: I leave out […]
1. Tomato, Corn, Crab, and Avocado Salad (from www.skinnytaste.com) 2. Southwestern Black Bean Salad (from www.skinnytaste.com) 3. Tomato, Onion, and Avocado Salad (from www.simplyrecipes.com) 4. Roasted Broccoli Directions: Preheat your oven to 450. Mix up chopped broccoli 1-2 teaspoons of olive oil (depending on how much broccoli you are using) and garlic powder or fresh chopped garlic cloves to your liking. Bake for about 10-15 minutes stirring […]
VEGETARIAN 1. Healthy Burrito (modified from Pump Nutrition Guide) Ingredients: Whole Wheat Tortilla, 1/4 cup low sodium black beans, 2 Tbsp. grated reduced fat cheddar cheese, 1/4 cup red and green bell peppers, 1/4 cup chopped tomatoes, 1/4 cup fresh salsa (optional). Directions: Top tortilla with beans, cheese, peppers, and tomato. Roll up and microwave for 1 minute or until heated through. Serve with salsa […]
SALADS 1. Grilled Chicken Greek Salad (from Pump Nutrition Guide) Ingredients: 3 cups chopped Romaine, 1 chopped medium tomato, 1/4 cup chopped red onion, one medium diced grilled chicken breast, 1 tsp olive oil, 1 tsp vinegar, 2 Tbsp low-fat feta, 3 Greek or black olives, ground pepper (optional), ~5 whole wheat crackers Directions: Toss lettuce, tomato, onions, chicken, olive oil, and vinegar. Top with […]
EGGS 1. Egg White Pita (from Les Mills Pump Nutrition Guide) Ingredients: 4-inch Whole Wheat Pita, 4 egg whites, 1 oz. goat cheese, 1/4 chopped tomato Directions: Stuff egg whites, goat cheese, and tomato in pita. 2. Egg White Muffins (from http://melaniemitro.blogspot.com/) Directions: Combine 8 egg whites, 1 whole egg, 1/2 cup chopped spinach, 1/2 cup chopped red and green peppers, 1/4 onion, 1/2 cup […]
Do you have a sweet tooth? I’ve loved chocolate for as long as I can remember. Pair it with mint or peanut butter and I’m in absolute Heaven! So, how can you satisfy your cravings for sweets without packing on the pounds or piling on the guilt? Enjoy one of these quick, healthy dessert substitutions – GUILT FREE – and rest assured that you are […]
