No Bake Sugar Free Strawberry Cheesecake

 3/4 cup graham cracker crumbs

3 tablespoons butter, melted
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 (8 ounce) package cream cheese, softened
1 1/2 cups milk
1 (1 ounce) package cheesecake flavor sugar-free instant pudding mix
2 pints fresh strawberries, sliced


Directions

Mix together graham cracker crumbs, melted butter, cinnamon, and nutmeg in a bowl.

Press the mixture into an 8-inch pie dish. Refrigerate while making filling.

Beat cream cheese in a mixing bowl with an electric mixer on medium speed until softened. reduce the speed to low, and gradually beat in milk, a little at a time (mixture will be watery). Use a rubber spatula to scrape cream cheese from the sides of the bowl, if necessary.

Beat in pudding mix until the filling is thick and smooth.

Spoon half of the cream cheese filling into the bottom of the graham cracker crust.

Spread half the strawberries over the filling.

Repeat cheesecake layer and strawberry layer.

Chill pie in refrigerator until set and cold, at least 1 hour.

Apple Test

APPLE TEST:   If you are hungry or want a snack, ask yourself if you are hungry enough to eat a whole apple.  If som have your snack.  If not, find something to distract yourself with...you aren't really hungry.

How a 'Bad Food' Attitude Can Backfire

Make Peace with Your Cravings to Drop More Pounds

Do you struggle with cravings and wish you had the will power to cut out certain foods completely? When we work toward a healthy diet, so many of us think that making a list of food culprits and calling them off-limits will help us to succeed. However, if you take a deeper look at the psychology behind this flawed method, you’ll see so many reasons why adopting a ''good food'' or ''bad food'' attitude will never work. Restricting certain foods won't just make dieting miserable--it can also ruin your good intentions of getting healthy and losing weight. Making arbitrary rules about good and bad food isn’t the answer to lasting lifestyle change. Instead, use the tips below to build a better relationship with food, learn to master cravings, build self-control and enjoy all foods in moderation.

Stop Labeling Foods as 'Good' and 'Bad'
For decades, behavior analysts have studied the effects of deprivation on people’s preferences for food, tangible items and activities. The majority of literature on this topic says that, when we’re deprived of something, we’re more likely to select that particular item from an array of choices. In a recent study conducted at the University of Toronto at Mississauga, researchers found that participants who were asked to restrict either high-carb or high-protein foods for three days reported higher cravings for the banned foods. So, if you label chocolate as evil and forbid it from your menu, you’ll be more likely to want it in any form.

The good news is that some level of satiation (satisfying your craving for a particular food) can actually help you to avoid overindulging more often than not. If you can be conscious about your eating and have just enough of your favorite chocolate bar to satisfy that craving, you’ll be much less tempted to dip into the candy jar on your co-worker’s desk or buy a sweet snack from the vending machine.

This information about deprivation seems like common sense, but you’ve probably heard from friends or fellow dieters that the first step in avoiding high-calorie foods is putting them out of your mind altogether. Not true! Researchers are realizing that suppressing thoughts about a particular food can cause an increase in consumption of that food. In a 2010 study, 116 women were split into three groups. The first group was asked to suppress thoughts about chocolate, the second group was asked to actively think about chocolate, and the third group was instructed to think about anything they wished. Afterward, each of the participants was given a chocolate bar. The women who had suppressed their thoughts about chocolate ate significantly more chocolate than the others, despite identifying themselves as more ''restrained eaters'' in general. This just goes to show that ''out of mind'' doesn’t necessarily always mean ''out of mouth.''

Dump the Idea of 'Diet Foods'
Often, when people are trying to eat better, they start to categorize foods into those that are on their diet plan and those that are not. However, banning specific foods from your weight-loss plan may just make you crave them more. According to an article published this year in the journal Appetite, a UK study of 129 women measured the cravings of those who were ''dieting'' to lose weight, ''watching'' to maintain their weight, and not dieting at all. The researchers found that, compared with non-dieters, dieters experienced stronger, more irresistible cravings for the foods they were restricting.

Noticing the difference between healthy and unhealthy options is definitely key in establishing a pattern of better eating. And, when you’re starting a weight-loss program, it does help to read food labels and menus carefully so that you can choose wisely. However, when you start to categorize specific foods such as candy, baked goods, alcohol and fried chicken as foods you can’t have, you’re setting yourself up for a backfire. The issue with labeling a food as a forbidden substance is that your thoughts immediately center on that particular item... and then you inadvertently start bargaining and rationalizing to get more of it. (How many times have you broken your ''diet rules'' to reward a trip to the gym with chocolate or a long day at work with a cocktail or two?)

There are some diet plans out there that advocate choosing a particular day of the week as your ''cheat day''--a day when you can indulge in all the foods you’ve cut out during the week. But listing certain foods as ''cheats'' or ''treats'' can set up a scenario where you’re depriving yourself all week long and constantly looking to the future, waiting on the moment that you’ll be showered with your favorite forbidden goodies (like those commercials where fruit-flavored candies fall from a rainbow).

Besides causing you to crave, labeling certain foods as ''forbidden'' makes it really difficult to be mindful of and content with the healthy food you’re eating most of the time. Instead of worrying about restricting foods, try to redirect your focus on creating the most delicious salad, grilling a succulent chicken breast or munching a juicy piece of fruit. If you turn your attention to the abundance of healthy options in front of you instead of weighing the pros and cons of particular foods, you’ll be more likely to really relish and rejoice in your everyday choices.

Make Sense of 'Moderation'
You’ve heard the line a thousand times: Everything in moderation. But what does this phrase really mean and how can you apply it to your healthy eating plan? Usually, people hand this advice out when they’re indulging in unhealthy food and drink and trying to get you to join in, say at a wedding or birthday party. So is it just peer pressure? Or is there something to this age-old saying?

Choosing to eat all foods in moderation works just fine for some people. If you have a healthy relationship with food (e.g., you have no trouble putting away the bag of chips after just one serving), then eating a little bit of your favorite food may satisfy your craving and leave you full until the next healthy meal.

However, for some people, it just doesn’t work that way. Sweets, salts and alcohol all cause biological reactions in the body that are hard to ignore. And, if you’re someone who responds strongly to these reactions, even one small bite can trigger you to continue sampling similar goodies. If you’re one of these folks, you’re definitely not alone, and it is important to know which foods affect you in these ways. Perhaps you’re a person who can have a bite of a sundae and pass the rest on to your spouse, but a fun-size candy bar can unravel your motivation and spark unhealthy choices for the rest of the day. Noting which tempting foods are your triggers can help you arrange your environment so that you don’t overindulge.

Rearranging your environment for success is the easiest way to change your behavior. If you do decide to indulge in a ''trigger food'' in moderation, opt to eat it in a place where there aren't any other snack options for you to munch on afterwards (a food-filled party would not be the best environment!). Choose snacks that you like, but don't love, so you're not tempted to eat too much but are still satisfied. Understanding which foods are likely to lead you down a slippery slope and preparing your environment and schedule for success will help you keep cravings at bay and keep your overeating under control.

Keep Cravings in Check
Cravings are a good thing. On a basic, biological level, cravings tell us when we’re hungry, thirsty, sleepy and even when we need some human attention. The problem is that, because we’re so accustomed to having easy access to eat whenever we want and we’re able to choose from many unhealthy foods, the ratio of our wants and needs are all out of whack! It is time to step back and become aware of what we’re really craving and why. When we can look objectively at our yearnings for soda, chips, cake and cookies, we can make much better decisions about what we put in our mouths.

One of the best ways to get back in touch with your true cravings is to keep track of them. For a few days, keep a journal of the time of day, what you’re craving, and whether you’re at work, at home, on the road, with your kids, etc. You can still give in to temptation—this exercise will simply give you a clearer picture of how often you crave, what you crave and in what settings those cravings occur.

In behavior science, before we try to change any habit, we do an assessment like this to look at the person’s current patterns so that we can set goals for small, stepwise changes. You’ll likely notice a pattern quickly (e.g., I always want something sweet with my 10 a.m. coffee). Then you can put some measures in place to deter this craving or make a healthy choice before it happens (e.g., I’ll start bringing a piece of fruit to eat with coffee so I don’t grab a muffin from the break room).

With a little mindfulness, you can ditch the ''good food, bad food'' attitude! Plan carefully and stay in tune with your body to make sensible decisions that will satisfy your cravings and promote weight loss.

How to Speed Up Weight Loss

How to speed up weight loss

 

High levels of fruits, vegetables, greens and beans help you lose weight because they are low in calories, high in volume and high in critically important nutrients. On a very practical level they fill you up, without loading you up with fat and calories. And when your stomach is filled up with high volume, low calorie food, there is less room for other bad stuff.

There is also a growing body of evidence that shows that plant-based foods help to control food cravings and overeating. They are nutrient dense, which simply means they are packed with all sorts of good things for you, which is something most of us know.

But what is new is the idea that a diet very high (much more than the recommended 5 servings a day) can help turn off our cravings for processed foods. They can short circut the food addiction cycle, and help provide a jolt to your weight loss efforts.

Your Diet May Be Balanced- But Are You?

The average American diet is roughly 8% fruits, vegetables and beans. We are told to eat 5 or more portions a day, but to get real impact on your weight or health, you need to radically and dramatically increase daily intake, and put a special focus on green vegetables like spinach, broccoli and salad. Often what keeps us from doing this is that we are told to pursue a "balanced diet" and to "eat sensibly". But what if your body is out of balance and overweight? In order to attain balance, might we need to pursue an "unbalanced diet" where we simply invert the ratios of fruits and vegetables in relation to everything else?

For those of you following the PEERtrainer Cheat System, you know how easy this can be, even if you eat "normally" most days. The key thing we have discovered, is that many "health" plans are hard to follow, and can be unforgiving, especially for newcomers. Traditional diet plans are generally very "status quo" oriented, because that is where the money is. PEERtrainer's free system is a hybrid of the two approaches, and it works really well if you are willing to some very basic portion control. For those of you who have not downloaded your copy, you can find out how to do so here.

Why Fruits and Vegetables Fight Food Cravings

Our body is really smart, and often sends us signals. Hunger is a big signal. It is your own body telling you to eat. If you have ever been pregnant (or known someone who has!) you are familiar with peculiar food cravings. It is the same thing with your body and nutrients. Your body is looking for specific nutrients and is not getting them in nutrient poor processed foods, and anything marked low fat or low carb. So you eat and you eat and you eat but the body still hasn't gotten what it needs. It's still looking for the nutrients available in fruits and vegetables. Learning to listen to your body will be a skill you develop as you log daily on PEERtrainer or take part in our free coaching program. You will begin to see how you feel in relation to what you eat. You can test these ideas on yourself.

Vegetables Can Rapidly Lower Elevated Cholesterol Levels

Arguably the most important "modifiable risk factor" for heart disease is one's "blood cholesterol level." This is an EASILY MEASURABLE THING! According to the U.S. National Institute for Health:

"Your blood cholesterol level has a lot to do with your chances of getting heart disease. High blood cholesterol is one of the major risk factors for heart disease. A risk factor is a condition that increases your chance of getting a disease. In fact, the higher your blood cholesterol level, the greater your risk for developing heart disease or having a heart attack. Heart disease is the number one killer of women and men in the United States. Each year, more than a million Americans have heart attacks, and about a half million people die from heart disease."

Green Vegetables Like Kale Can Help To Quickly Bring Down LDL Cholesterol Levels!

Scientists and researchers are just starting to understand how green vegetables like Kale can quickly and measurably bring down blood cholesterol levels. When you consume Kale for some reason your "bile acids" are used in the process of digesting it. The "bile acids" are then excreted.

When bile acids are excreted, the body needs to make more. One of the main uses of cholesterol in the body is in the production (or "synthesis") of new bile acid! So, high daily consumption of leafy greens can speed up the process of bile excretion and production, which can help to directly lower cholesterol levels.

Pectin-Containing Fruits Like Apples and Pears Function The Same Way...

You have heard the old saying that "An Apple A Day Keeps The Doctor Away." That is literally true. "Pectin" is a fiber that binds to bile acids in the digestive system. So when you eat an apple, or a pear or a pile of green vegetables, you are triggering a process that can literally suck elevated levels of bad cholesterol out of your system!

PEERtrainer Diet Tip: Beans Are A Dieters Best Friend

Did you know that a serving of beans (legumes) has the same amount of protein as a serving of meat? The calories are also the same, but the fat content of beans is negligible. The fiber content of beans is extremely high. Meat is the exact opposite. The most important part though, is that beans will fill you up even more so than a hamburger. A 1/4 pound of beans is simply much bigger in your stomach than 1/4 pound of hamburger. Try it and you will be amazed.

I Don't Like Fruits and Vegetables!!!!

What if you don't like fruits and vegetables? Take out a pen and list all the vegetables you've heard of and we'll bet there are a few you like. Artichokes? Corn? Cucumber? On this list, circle all the vegetables you like, and tape the list to your refrigerator. You don't have to eat a different one a day. Find a few you like, and start to incorporate them in your diet. Start by incorporating just one vegetable a day in each meal and one fruit. Maybe you are getting older and would be motivated by the fact that certain fruits like Pears help to preserve your eyesight, lower your cholesterol and help reduce the risk of colon cancer. Just being told that "something is good for you" often does nothing. But if you have a specific reason, for example mapping pears and fruit to better eyesight, it will help in your day to day decision making.

You'll find, as time goes on and you get suggestions of ways to prepare them from others, you'll start to try different ones. Just get the habit formed with ones you like and your body will start to build up its nutrient reserves. Getting in the habit of eating a huge salad or two each day is a great way to make the bulk of your diet healthy and nutrient dense. If you make enough of a change in your diet, your body will start to respond very quickly. If you replace meat and dairy with healthy foods, you will lose weight quickly.

What Vegetables and Fruits Speed Up Weight Loss

There is a growing body of evidence that shows that not all fruits and vegetables are created equally. Certain fruits and vegetables contain more nutrients per calorie than others, and these nutrients help your body do what it needs and wants to. When your body is getting what it needs, you are going to feel better physically. And you just may feel better emotionally. The absolute best vegetables to help speed up weight loss are green vegetables- Collard Greens, Spinach, Swiss Chard, Brussels Sprouts, Broccoli, Cabbage. If you are in a Chinese restaurant, pay very close attention to the vegetables they serve. And get in the habit of eating them. If you want to lose weight quickly, you need to eat a ton of these vegetables every day and start to get a sense of your portion sizes. Other things that will help you lose weight quickly are Romaine Lettuce, Vegetable Juice, Boston Lettuce, Carrot Juice, Tomato Sauce and Red and Green Peppers. If it grows, eat a LOT of it!!

Just like vegetables, not all fruit is created equally. You hear that certain fruits are "anti-oxidant superfoods." These fruits also will help you lose weight more quickly. Strawberries, Raspberries and Blueberries are at the top of the list when it comes to helping speed up weight loss. You might be worried about the calories in strawberries but you need to realize there are only 74 per cup and those are the calories you want. There are even fewer calories in raspberries. They will give you energy, make you feel great and help burn off fat very quickly. They also help to fight cancer. This summer, find a place where wild raspberries grow and take a hike to that place. And gorge on them! You will have a great day- and it is free. If you are a parent, these kinds of activities kids love and will help them form great behaviors for their lifetime. A gift to yourself and others.

"This Is Nothing I Have Not Heard Before, What Will Make It Different This Time?"

One thing we hear over and over is that people know a lot of this stuff but have a hard time following through and putting it into practice. The thing that we would observe is that people have developed an all or nothing mentality when it comes to weight loss.

You really need to stop, take a deep breath and just give yourself a break first of all. A good way to think about adding fruits and vegetables to your diet is that you are "building your fruits and veggies muscle." Just build the muscle over time. Every meal is a chance for a workout. Every trip to the grocery store is a chance to plan your workout. And this workout you get to eat!

What To Remove From Your Diet To Lose Weight More Quickly (How To Turn Your Diet Into A Cleanse)

Another critically important aspect of speeding up weight loss is removing certain foods for a certain period of time from your diet. This is sometimes known as an "Elimination Diet." When you remove these foods, (and also jack up the greens, cruciferous vegetables, mushrooms and onions) you have partially started a "Nutritional Cleanse."

Most people who do this, find that they get a quick boost in their weight loss efforts. We recently created a short course on exactly what foods to remove, with JJ Virgin, PhD. In this course you will learn the exact things you need to do to speed up the weight loss process.

We have recently made the course easy to access- just enter your email address and we will immediately email you everything you need. The course consists of a 40 minute call that you listen to on iTunes. We have created a summary of the transcript for those of you who want to quickly skim the main points. Additionally, you get a one page worksheet that you can print out so that you can create your own plan as you listen to the call.

In this (free) class you are going to learn:

• What JJ teaches the doctors she works with.
• Which cleanses to avoid and how to cut through the hype.
• How to use a cleanse to overcome "weight loss resistance."
• Learn WHY people should detox (hint: toxins play a role in almost every single major health condition.)
• What a proper cleanse or detox is and how to define it. (It is not just products you buy)
• How your body detoxifies- you will learn how it works.
• What you must cut out to really detoxify(and it's probably what you are eating to be healthy everyday!)
• A secret weapon for appetite and cravings control
• And what to never ever do during a cleanse

 

Memory of Food

Memory of Food Can Affect Hunger

 

Is it possible that the amount of food you think you ate, can have an effect on how full you feel hours later? Yes, according to research presented at The Obesity Society’s annual scientific meeting. Jeffrey Brunstrom, PhD gave a presentation about portion size perception, and the feeling of fullness (“satiety”).

Brunstrom spoke about a study where participants were all given the same portion size of a smoothie. However, they were told different information about the portion sizes they received. Despite consuming the same amounts, 2 – 3 hours later the participants who were told they had a larger portion, reported feeling more full than the participants who were told they had a smaller portion. The data suggested their memory was affecting their levels of satiety. To test this idea further, Brunstrom used a specially designed soup bowl that allowed researchers to control differences in how much soup the participants saw vs how much they ate. Some participants saw 500mL of soup, and ate 500mL of soup. The other group saw only a 300mL serving of soup, but ate the same 500mL as the other group (because the soup bowl re-filled as they ate).

Immediately after eating, both soup groups reported the same level of fullness, indicating that the volume of soup consumed was driving that feeling. However, several hours later, the level of fullness reported by the participants was correlated with how much soup they remembered seeing, instead of how much soup they actually ate: those who saw the smaller 300mL portion reported feeling more hungry than those who had seen the larger 500mL portion. Brunstrom explained that the memory of portion size can take over after some time, and affect our hunger.

Can this concept be used to help people eat less? “Yes – perhaps – but it’s complicated” Brunstrom said. The power of the mind is extremely strong, but figuring out how to best help people is difficult. He went on to explain another study he did that involved two versions of a spaghetti dish. One version was a regular, high calorie version; the other was a reduced calorie version. Participants did not know there were two versions, so didn’t have differing expectations of the meal. Immediately after eating, the participants ranked their enjoyment of the food. They ranked the food equally. However, when surveyed later, the participants who ate the lower calorie version remembered their food less favorably. This effect is known as the “missing calorie effect”. Even if we don’t know we are eating fewer calories, and believe we are enjoying a food, our body may figure out the missing energy or calorie value later and alter our memory of how much we liked the particular food.

We spoke to Dr Matthew Brengman, expert bariatric surgeon in Richmond, about these findings. “These are very interesting studies,” Dr. Brengman said, “because they emphasize the intense connection between our gut and brain. We have a better, albeit basic, understanding of how nutritional components of food trigger hunger and satiety. But these studies emphasize the importance of behavior in hunger control.”

One of Brunstrom’s studies that had a relatively easy-to-implement tip was research he did on how distraction affects eating. He found that if you distract a person while they are eating a meal, they’re more likely to eat more at their next meal. This could be related to the distraction interfering with the ability to form a strong memory of eating. So even if we eat a set portion of food while we’re working or watching tv, that distraction could be affecting the amount we eat later in the day. “In medical and surgical weight loss we have always tried to emphasize to our patients the importance of having food and mealtime as a focused and deliberate part of the patient’s life, rather than a irregular and haphazard event. This last study of distracted eating really brings that point home. Unfortunately we fight the reality of today’s busy lifestyle,” Brengman added.

by Emma Squillace

 

Avoid the MostCommon Diet Mistakes That Dieters Make

Avoid the MostCommon Diet Mistakes That Dieters Make
Hundreds of peoplestart and stop dietsevery year for many reasons. People choose to start diets because they want to lose weight.However, people don’t anticipate how hard it will be. Losing weight takesdedication and motivation.However if you aren’t prepared for the challenge then you may ultimately quitbefore you reach your goal. Before deciding if a diet is right for you its bestto learn about the diet and nutritional factors. By being knowledgeable you canavoid making common diet mistakes just like these. Here are your top 10 dietmistakes that you should avoid when starting a diet.

1. Unrealistic,impatience- Everyone wishes for that easy weight loss program that willmake you lose wall your weight without having to do much work or make anysacrifices. If it were possible we wouldn’t have a culture of obese Americans.Losing weight is hard and it takes time. If you expect to lose 20 pounds in thefirst week you are being unrealistic. Slow, steady weight loss is morerealistic and more likely that you’ll keep the weight off. Losing 1-2 pounds aweek for women and 305 pounds a week for men is normal weight loss. Don’tbecome impatient during your weight loss regime because this will lead you toquit before your get to your goals.



2. Dietingalone- Most diet programs recommend exercise incombination with nutrition. However, many people think that a diet is enough.Unfortunately this is not true. Although, you will lose weight, you won’t losefat, you lose muscle and water weight. Diets cause your body to go intostarvation mode, which cause the body’s metabolism to slow down to conserveenergy. This also slows down weight loss. To boost weight loss adds in anexercise plan to burn fat, boost energy and gain muscle.



3. Notsetting goals- If you start a diet plan without knowing your goals, then itslike going in blind. You have a starting point but no end in sight. Setting along-term goal with your total pounds that you want to lose and smaller short-termgoals help to keep you motivated and will encourage you to keep going.Additionally writing down your goals will solidify your determination to losethe weight. Also keep your goals in plain sight, like on your refrigerator orbathroom mirror so it will act as a daily reminder.



4. NotTracking Food- A diet log/diary is necessary to keep track of what you eat.Not only does this keep you on track for your daily calories it also lets youlearn how many calories are in each type of food. Most people have no idea theamount of calories in their food and most people eat a lot of calories aboveand beyond what they should. By knowing the number of calories in your foodthen you can maintain your daily caloric intake.



5. Skippingbreakfast- Breakfast in the most important meal of the day. By eatingbreakfast you boost your metabolism by breaking the fast your body goes throughwhile sleeping. If you don’t eat breakfast you stay hungry and you feel hungryway before lunch rolls around. This compromises your energy, focus,concentration, and will ultimately lead to choosing a high sugar, high fatconvenience snack.



6. Noteating enough or often enough- You may think that cutting out snacks is away to cut calories, but by not eating in between meals, you will feel hungryand your energy and metabolism will decline. Eating small snacks or meals every2-3 hours you will keep your metabolism up, which will allow you to burn morecalories. Plus if you are building muscle and working out your body will needmore calories to use for energy. The objective is to eat healthy snacks.Replace regular high fat and sugar snacks with preplanned health snacks thatyou can take with you. Fruits and vegetables are healthy, low caloriealternatives as snacks.



7. Notdrinking enough water- when you firststart losing weight the initial weigh t loss is from water weight. Thereforeyou need to replenish your body’s water to stay hydrated and healthy.Dehydration can impair your eight loss goals. Replace all your drinks withwater to reduce your calorie intake. Always carry a water bottle with youwherever you got that way you will never go thirsty.



8. Starvingyourself-Starving yourself actually dos the opposite of what you’re tryingto accomplish on a diet. When you deprive your body of calories your metabolismslows down. Your body tries to conserve energy by slowing down the burning ofcalories. It holds on to fat because it’s unsure when it will be fed again.Don’t get me wrong eventually you will lose weight but your body will start bybreaking down muscle tissue first because muscle requires the most calories tobe maintained. As you continue to go without good or calories your mentalcapacity will diminish while energy and ability to function rapidly decline.



9. Obsessiveabout the scale-When starting to lose weight people can become obsessedwith the number on the scale. They weight themselves in the morning, before andafter meals, in the evening and normally will be disgusted with the numbers.Throughout your day as you eat and burn calories your weight fluctuates.Therefore its best to only weigh yourself once a week. This way the number onthe scale won’t discourage you. It’s also best to weight yourself around thesame time and same day each week that way the number is more accurate.



10. Notrewarding yourself-When you reach one of your goals the best way to keepyourself motivated is to reward yourself for all your hard work. When on a dietrewards should not be food oriented such as shopping for clothes or shoes,going to a movie or getting a massage, manicure or pedicure. This will keep yousatisfied to continue on with your diet program.

Snack under 50 Calories

Satisfy your sweet tooth
1. 1⁄2 medium apple, baked, topped with 1 Tbsp lowfat yogurt sprinkled with cinnamon (45 calories)
2. 1⁄2 small banana, frozen (45 calories)
3. 4 oz unsweetened applesauce sprinkled with cinnamon (49 calories)
4. 1 miniature box of raisins (45 calories)
5. 2 sugar-free ice pops (30 calories)
6. 1 sugar-free fudge ice pop (35 calories)
7. 12 cherries (48 calories)
8. 1 individual serving sugar-free gelatin with 3 Tbsp light whipped topping (40 calories)
9. 1⁄2 cup strawberries with 21⁄2 Tbsp nonfat yogurt (47 calories)
10. 14 seedless red grapes, frozen (48 calories)
 
Indulge a salt craving
11. 11⁄2 cups salted air-popped popcorn (46 calories)
12. 1⁄4 cup shelled edamame with sea salt (37 calories)
13. 8 oz miso soup (36 calories)
14. 1 pretzel rod (37 calories)
 15. 1⁄4 small bag of Glenny's lightly salted soy crisps (35 calories)
16. 1 medium sliced cucumber mixed with 1⁄4 cup sliced onion, 1⁄2 cup chopped celery, 4 Tbsp vinegar and salt to taste (45 calories)
17. 6 oz eight-vegetable juice (39 calories)
18. 1 kosher dill pickle (10 calories)

Crunch and munch
19. 1⁄2 cup jicama with 4 oz salsa (49.5 calories)
20. 11⁄2 cups sugar snap peas (40 calories)
21. Small celery stalk smeared with 1⁄2 Tbsp natural peanut butter (49 calories)
  22. 1⁄2 small apple with 1 tsp soy butter (46 calories)
23. 1 brown rice cake with 1 Tbsp sugar-free jam (44 calories)

Smooth and creamy
24. 1 Laughing Cow Light Garlic & Herb wedge spread on cucumber slices (35 calories)
25. 1 tsp almond butter (34 calories)
26. 1⁄2 cup fat-free Greek yogurt with 1 tsp sugar-free strawberry jam (43 calories)
 27. 1 oz avocado (about 1⁄8 of an avocado) squirted with lime (45 calories)
28. 8 grape tomatoes dipped in 1 Tbsp light cream cheese (46 calories)
 
Cheesy whizzes
29. 6 pieces of endive filled with 1⁄2 oz reduced-fat feta cheese (49 calories)
 30. 1 slice fat-free American cheese (30 calories)
31. 1 large tomato, sliced, topped with 1 Tbsp Parmesan, broiled (44 calories)
32. 1 oz fat-free cottage cheese on 1 slice caraway Finn Crisp Crispbread (38 calories)
 33. 1 oz fat-free mozzarella dipped in 1 tsp marinara sauce (46 calories)

Power up on protein
34. Turkey rollups: 2 slices white meat turkey rolled in 2 lettuce leaves (46 calories)
35. 1 oz smoked salmon (about 1 slice) on 2 Wheat Thins crackers (Multi-Grain) (48 calories)
36. 1 tofu dog with 1 Tbsp sauerkraut (48 calories)
37. 1⁄2 cup plain fat-free yogurt sprinkled with 1 tsp sunflower seeds (49.6 calories)
 38. 1.3 oz water-packed tuna with 1 tsp Dijon mustard (48 calories)
39. 2 large hard-cooked egg whites with 1 cup sliced cucumber (48 calories)
 40. 1 slice Wasa Fibre Crispbread with 2 tsp hummus (45 calories)
41. 1 medium water-packed sardine with slice of red onion (35 calories)

Solid standbys
42. 1⁄2 cup melon with 2 Tbsp 1% cottage cheese (47 calories)
 43. 1⁄2 small grapefruit (32 calories)
 44. 1⁄3 cup blueberries with 1 Tbsp light sour cream (47 calories)
  45. 1⁄2 cup carrots with 1 Tbsp light ranch dressing (45 calories)

Thirst quenchers
46. 1⁄2 cup nonfat milk with 1 Tbsp Walden Farms calorie-free chocolate syrup (40 calories)
 47. 1 packet of sugar-free hot chocolate made with 1⁄4 cup skim milk and 3⁄4 cup hot water (47 calories)
 48. 3⁄4 cup almond milk (45 calories)
49. 3⁄4 cup seltzer with 1⁄4 cup cranberry juice and a lime wedge (33 calories)
50. Homemade iced green tea (with artificial sweetener if desired) (0 calories)
Read more: 50 Best Snacks Under 50 Calories - Woman's Day

Good Workout Info

Stability ball exercises
http://www.womenshealthmag.com/files/pdfs/15-min-fresh-flat-belly.pdf
Weekly workout plan check list:
http://www.realsimple.com/health/fitness-exercise/workouts/weekly-workout-checklist-00000000008124/index.html
Monday: Cardio

• done!Do 30 minutes of cardio,whether it’s biking, walking, hiking, or running stairs. Try doing consecutive intervals—1 minute of walking, 1 minute of jogging, 1 minute of sprinting—to maximize your results in minimal time.

Tuesday: Arms

• done!Bicep curls, 10 reps
• done!Triceps kick-backs, 10 reps
• done!Shoulder presses, 10 reps
• done!Repeat this circuit two more times.

Wednesday: Abs and Obliques

• done!Crunches, 20 reps
• done!Bicycle crunches, 20 reps
• done!Oblique crunches, 20 reps
• done!Plank, hold for 30 seconds
• done!Side plank, hold for 30 seconds on each side

Thursday: Lower Body

• done!Walking lunges, 10 reps on each leg
• done!Wall squat, hold for 30 seconds and build up to 1 minute as you feel more comfortable
• done!Calf raises, 30 raises with both legs, then 15 on each leg
• done!Jump squat, 10 reps
• done!Repeat this circuit two more times.

Friday: Cardio

• done!30 minutes of cardio of your choiceSee Monday for more details.

Saturday and Sunday

• done!Rest.

Creating a weekly weight training work out
http://www.dummies.com/how-to/content/creating-a-weekly-weight-training-workout.navId-323496.html?print=true

How to lose weight: Weekly training http://exercise.about.com/cs/weightloss/a/week_one.htm Printable exercise guides:http://www.womenshealthmag.com/life/womens-health-pdf-downloads

Free workout rountines for Women:

http://weightlossandtraining.com/freeworkoutroutines-women

Free workout log templets:

http://weightlossandtraining.com/freeworkoutroutines-women

http://www.fitsugar.com/Calories-Raw-Veggies-8500455

Streaching sites:

http://www.mayoclinic.com/health/stretching/SM00043

http://www.bodybuilding.com/exercises/finder/lookup/filter/exercisetype/id/3/exercisetype

/stretching

Calories: web site http://www.fatsecret.com/calories-nutrition/usda/egg-(whole)?portionid=29442&portionamount=1.000

Activities and weight charts: http://nutristrategy.com/caloriesburnedwork.htm

Weight calculator: http://www.halls.md/ideal-weight/body.htm

Diet Mistakes

Avoid the MostCommon Diet Mistakes That Dieters Make
Hundreds of peoplestart and stop dietsevery year for many reasons. People choose to start diets because they want to lose weight.However, people don’t anticipate how hard it will be. Losing weight takesdedication and motivation.However if you aren’t prepared for the challenge then you may ultimately quitbefore you reach your goal. Before deciding if a diet is right for you its bestto learn about the diet and nutritional factors. By being knowledgeable you canavoid making common diet mistakes just like these. Here are your top 10 dietmistakes that you should avoid when starting a diet.

1. Unrealistic,impatience- Everyone wishes for that easy weight loss program that willmake you lose wall your weight without having to do much work or make anysacrifices. If it were possible we wouldn’t have a culture of obese Americans.Losing weight is hard and it takes time. If you expect to lose 20 pounds in thefirst week you are being unrealistic. Slow, steady weight loss is morerealistic and more likely that you’ll keep the weight off. Losing 1-2 pounds aweek for women and 305 pounds a week for men is normal weight loss. Don’tbecome impatient during your weight loss regime because this will lead you toquit before your get to your goals.



2. Dietingalone- Most diet programs recommend exercise incombination with nutrition. However, many people think that a diet is enough.Unfortunately this is not true. Although, you will lose weight, you won’t losefat, you lose muscle and water weight. Diets cause your body to go intostarvation mode, which cause the body’s metabolism to slow down to conserveenergy. This also slows down weight loss. To boost weight loss adds in anexercise plan to burn fat, boost energy and gain muscle.



3. Notsetting goals- If you start a diet plan without knowing your goals, then itslike going in blind. You have a starting point but no end in sight. Setting along-term goal with your total pounds that you want to lose and smaller short-termgoals help to keep you motivated and will encourage you to keep going.Additionally writing down your goals will solidify your determination to losethe weight. Also keep your goals in plain sight, like on your refrigerator orbathroom mirror so it will act as a daily reminder.



4. NotTracking Food- A diet log/diary is necessary to keep track of what you eat.Not only does this keep you on track for your daily calories it also lets youlearn how many calories are in each type of food. Most people have no idea theamount of calories in their food and most people eat a lot of calories aboveand beyond what they should. By knowing the number of calories in your foodthen you can maintain your daily caloric intake.



5. Skippingbreakfast- Breakfast in the most important meal of the day. By eatingbreakfast you boost your metabolism by breaking the fast your body goes throughwhile sleeping. If you don’t eat breakfast you stay hungry and you feel hungryway before lunch rolls around. This compromises your energy, focus,concentration, and will ultimately lead to choosing a high sugar, high fatconvenience snack.



6. Noteating enough or often enough- You may think that cutting out snacks is away to cut calories, but by not eating in between meals, you will feel hungryand your energy and metabolism will decline. Eating small snacks or meals every2-3 hours you will keep your metabolism up, which will allow you to burn morecalories. Plus if you are building muscle and working out your body will needmore calories to use for energy. The objective is to eat healthy snacks.Replace regular high fat and sugar snacks with preplanned health snacks thatyou can take with you. Fruits and vegetables are healthy, low caloriealternatives as snacks.



7. Notdrinking enough water- when you firststart losing weight the initial weigh t loss is from water weight. Thereforeyou need to replenish your body’s water to stay hydrated and healthy.Dehydration can impair your eight loss goals. Replace all your drinks withwater to reduce your calorie intake. Always carry a water bottle with youwherever you got that way you will never go thirsty.



8. Starvingyourself-Starving yourself actually dos the opposite of what you’re tryingto accomplish on a diet. When you deprive your body of calories your metabolismslows down. Your body tries to conserve energy by slowing down the burning ofcalories. It holds on to fat because it’s unsure when it will be fed again.Don’t get me wrong eventually you will lose weight but your body will start bybreaking down muscle tissue first because muscle requires the most calories tobe maintained. As you continue to go without good or calories your mentalcapacity will diminish while energy and ability to function rapidly decline.



9. Obsessiveabout the scale-When starting to lose weight people can become obsessedwith the number on the scale. They weight themselves in the morning, before andafter meals, in the evening and normally will be disgusted with the numbers.Throughout your day as you eat and burn calories your weight fluctuates.Therefore its best to only weigh yourself once a week. This way the number onthe scale won’t discourage you. It’s also best to weight yourself around thesame time and same day each week that way the number is more accurate.



10. Notrewarding yourself-When you reach one of your goals the best way to keepyourself motivated is to reward yourself for all your hard work. When on a dietrewards should not be food oriented such as shopping for clothes or shoes,going to a movie or getting a massage, manicure or pedicure. This will keep yousatisfied to continue on with your diet program.

13 Tips for staying on a diet

13 Tips for staying on a diet

Often times it is easy to find adiet you like and you even start it. However, staying on it and avoidingcheating can be more difficult. Temptation is everywhere and while we try tostay motivated and on track and have the best intentions in mind we can easilycheat or abort the diet all together.

When losing weight we have to beproactive because willpower alone is not enough. Here are some steps andstrategies you can take to insure ongoing success and to reach your weight lossgoals.

13 Steps to Staying on aDiet

1. Drink lots of water, it isamazing how a tall glass water can relieve hunger.

2. Have pictures of your heavyself in site in the kitchen, on the fridge, and anywhere else as a reminder ofyour weight loss goals.

3. If you can, remove all cheatfoods from your kitchen.

4. Write down all the reasons youwant to lose weight before you start the weight loss plans, keep it with youand when you feel like straying off the diet read it.

5. Look in the mirror when youwant to cheat.

6. Avoid going out to dinner whenyou first start dieting, sometimes restaurant menus and fast food places canthrow you off track by triggering cravings and hunger for cheat foods.

7. Switch the channel during foodcommercials, sensory and suggestive ads and images can really trigger cravings.Don't watch the Food Channel, that is a sure craving trigger nightmare.

8. If at all possible, try tofind a diet that is as close as possible to what everyone in the family caneat, or if not, try to have someone else in the family do the cooking so thatyou do not have to handle foods that you cannot eat.

9. Use small plates when servingyourself meals. Smaller plates give the illusion of more food and make the mealpsychologically more satisfying and you will feel more sated.

10. Exercise is an importantcomponent of dieting in general as it accelerates fat burning and gets theheart pumping. Not everyone likes to exercise, but taking a walk, a swim ordoing some sit ups is a good way to take your mind off food and hunger. Also,taking a drive is a good way to distract your mind and relax.

11. Stay busy. Often timescheating happens when we are bored and then we just wind up eating out ofboredom. Learn to really listen to your body, it is amazing how many timespeople eat not out of hunger but from boredom or other psychological reasons,like depression and stress.

12. Buy a dress or pants in yourgoal size and leave them hanging in visible site so that everyday you arereminded of your weight loss goal.

13. Remember that you are doingfor yourself and that you are worthy of good health and looking and feelingyour best at all times!

Article Source: http://EzineArticles.com/2104373

Sandwiches

Our Best Sandwich Advice...
Keep the bread small. This doesn't mean your sandwich has to be tiny. You can load it up with lots of lean protein and fresh veggies. But start with slim slices of bread or a flat bun... not a giant tortilla or foot-long roll. Calorie-saving bonus: Ditch the top, and eat it open-faced! Or skip those carby calories altogether with a "lettuce bun" -- a.k.a. giant leaves of lettuce in place of bread.

Lean meats 101: More than turkey. Turkey breast is a well-known favorite, but there are other low-fat deli meats as well. Chicken breast, ham, and roast beef are ALL great options. Try to avoid salami, pepperoni, bologna, and bacon. Meatballs and mayo-packed tuna salad are also on the no-no list.

Cheese: Take it or leave it? If you're going veggie-style and skipping the meats, a slice or two of cheese can be a good way to add some protein to your meal. Each slice has around 80 calories and 6g fat. But if your sandwich is already piled high with protein, you might want to skip those cheesy calories.

Big flavor; little calorie counts. Pickle chips, jalapeño slices, banana pepper rings, and sliced olives will all add major flavor without adding lots of calories. If sodium is a concern, you might want to limit these extras. Instead, request some red pepper flakes and oregano.

Careful with the condiments! Mustard is a smart selection, as are red wine vinegar and light vinaigrettes. Light mayo is good if they have it, but you'll probably want to ask them to go easy on the stuff. Mayo is notoriously overused at sandwich shops!

Select sides wisely. Why are cookies and chips the default options? Baked chips are okay, but do you really need a side of carbs with your sandwich? Luckily, fresh fruit, soup, and side salads are often available as well. Stick with broth-based soups. And when using salad dressing, choose something light, and then dip (don't pour).

The HG special. Even if salads aren't on the menu, ask if they'll serve your order without bread, over a bed of lettuce. Smart and creative... Yay! Then it's not a terrible idea to splurge on that bag of baked chips...