Quick + Easy breakfast ideas (recipes)

I always wake up hungry and love eating breakfast.  Honestly, I couldn’t get going in the morning without it. No matter what, I make sure that I eat breakfast every day.   But that’s not the case for everyone.

With time being in short supply in the morning, breakfast can be the most difficult meal of the day for many people – and it often gets skipped.  Aside from the time factor, some people don’t eat breakfast because they are dieting and think it will help them with weight loss.  Many of the clients I’ve worked with over the years who have been on diets report skipping breakfast to cut calories so they can lose weight quicker, but quite the opposite is true.

People who eat breakfast are able to manage their weight more easily than those who forgo the morning meal.  Research shows that breakfast eaters actually eat fewer calories overall – most likely because they don’t overeat later in the day due to hunger. Have I convinced you that eating breakfast every day is the right thing to do?  Excellent!

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Prep any of these easy healthy breakfasts tonight and in the morning, just Grab-and-Go!

Banana Peanut Butter Tortilla: Lay a whole wheat tortilla on a flat surface; spread about 2 TBSP peanut butter over it; place 1 medium peeled banana in the center;  roll up and cut in half.  Additional toppings include chia seeds, sliced strawberries, unsweetened shredded coconut, mini chocolate chips.

Greek Yogurt Parfait: In a small bowl, blend together 6-oz plain Greek yogurt with 1 tsp real maple syrup; layer yogurt and selected add-ins in a small mason jar or container with a lid.  I like to do two layers each of yogurt and add-ins including any fruit (such as berries, sliced banana, chopped apple), almond butter or peanut butter, chopped nuts or seeds, cinnamon.  Top with 1 TBSP healthy granola.

Veggie and Cheddar Egg Muffins:  Store these in an airtight container and keep them in the refrigerator for up to 5 days. Make a batch in advance and then heat them up in the microwave (usually 10-15 seconds is enough) when you’re ready to eat!  Click here for the recipe.

Overnight Oats:  To make overnight oats, all you have to do is mix oats together with a few other ingredients in a jar before you go to bed at night.  Let them soak overnight and when you wake up in the morning, ta-da, breakfast is ready for you to enjoy!  Watch this quick video on how to make Overnight Oats and grab a copy of the recipe.

Breakfast Smoothie:  Smoothies can be super healthy but add too much fruit and the sugar calories will add up quickly.  Add too little protein and you will lack energy and feel hungry in no time.  Use these tips to make a nutritious and filling smoothie.

Lorraine


PS… Looking for more healthy recipes?  Get your own Anti-Inflammatory Diet Plan with recipes for breakfasts, lunches, dinners, and snacks.  Try it out for FREE today.

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Is bottled dressing ruining your salad? Make your own with these tasty recipes.

What’s a salad without salad dressing?  Most people would agree that it’s not very tasty.  In fact, it can be bland and downright boring.  A salad with the perfect dressing however – delicious!  And when you’re working on getting to a healthy body weight, salad can make an awesome entrée or side dish.

The problem is that most store-bought bottled dressings are loaded with artificial flavors and colors, sodium-rich preservatives, added sugars like high-fructose corn syrup, and even unhealthy saturated and trans-fat.  So what’s the solution?

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Make your own salad dressing!

Home-made salad dressings are quick to make and healthier than most bottled dressings – not to mention, really delicious.  There are endless combinations of ingredients you can try.  Experiment with olive or canola oil; yogurt and avocado; wine, cider, balsamic, and other vinegars; chopped garlic, cilantro, and parsley; mustard; spices; and lemon or lime juice.

Check out these quick and easy recipes for Balsamic Vinaigrette, Easy Ranch Dressing, Tex-Mex Dressing (or dip), and Strawberry Citrus Vinaigrette.  You’ll never go back to store-bought dressings again.

Lorraine

PS…

Looking for more healthy recipes?  Get your own Anti-Inflammatory Diet Plan with recipes for breakfasts, lunches, dinners, and snacks.  Try it out for FREE today.

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5 easy no-cook summer dinner recipes

For many people, one of the barriers of eating healthy is cooking – especially on hot summer days when turning on the stove is out of the question.  Understandable, for sure!  But, there’s no reason to let this get in the way of preparing satisfying healthy meals.

Skip the fast-food drive thru.  Forget about calling for take-out.  With a little prep and a few basic ingredients, you can get a healthy dinner on the table without ever turning on the stove.

Check out these easy summer meal ideas – no cooking required. 

Avocado tuna salad

Avocado Greek Yogurt Tuna Salad (no mayo)

Makes 4 servings

Ingredients

  • 1 ripe avocado
  • ¼ cup plain Greek yogurt
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¼ teaspoon salt
  • ¼ teaspoon black ground pepper
  • 1 tablespoon dill relish
  • 2 (4 ounce) cans high quality tuna fish (I like Wild Planet)
  • 1 celery stalk, minced
  • ½ small red onion, minced
  • Juice from ½ of a lemon

Directions

In a medium bowl mash the avocado; add Greek yogurt and stir until smooth.

Add garlic powder, onion powder, salt, pepper, and relish to avocado mixture and stir until combined.

Add tuna, red onion, and celery to the bowl and mix together.

Squeeze in lemon juice and stir.

TIP:  Make a complete meal by serving on a big bed of lettuce greens with a slice of your favorite crusty bread (preferably whole wheat).

Additional no-cook recipes to add to your list of favorites

Shrimp Poke 

This quick veggie-loaded recipe calls for cooked peeled shrimp and pre-cooked seasoned brown rice.    

Tapas Plate With Marinated Chickpeas

Tapas are a Spanish tradition of little bites and small plates.  Just enough!

Chicken Salad With Herbs and Radicchio

This meal is ready in under 20-minutes with the help of a rotisserie chicken.  

White Bean Salad

Ingredients straight from the garden or farmers market.  A cinch to throw together and so tasty.

Lorraine

PS…

Looking for more healthy recipes?  Get your own Anti-Inflammatory Diet Plan with recipes for breakfasts, lunches, dinners, and snacks.  Try it out for FREE today.

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The benefits of eating beets (+ salad and dessert recipes)

Like all vegetables, beets (aka, beetroot) make a wonderful addition to your healthy weight plan. They are high in antioxidants and an array of important micronutrients including folate, manganese, potassium and vitamin C.  One cup of beets contains just 59 calories and about 15% (3.8 grams) of all the fiber you need for the whole day.  Fiber promotes a healthy weight because it moves very slowly through the digestive tract which helps to keep you feeling full.

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Although beets are available throughout the year, their peak season runs from June through October making them readily available at farmers markets in the summer.  They come in a variety of beautiful colors including purple, red, pink striped, and golden.  They can be eaten raw, boiled, or roasted and taste great when paired with cheese, added to salads, made into a slaw, or used in smoothies. Because of their natural sweetness, they even work well in certain dessert recipes.

In addition to the beetroot, beet greens are actually completely edible and rich in nutrients including beta carotene, lutein, and zeaxanthin. They taste similar to Swiss chard and can be used interchangeable in recipes so be sure not to throw them away.

Besides the role beetroot plays in weight loss, it may help to decrease inflammation.  Although far from conclusive, research suggests beetroot supplementation holds promise as a future strategy to at least help manage some of the symptoms of inflammation in cancer.  In one human study, it was shown that both cooked beets and beetroot juice were able to lower levels of inflammatory markers in people with high blood pressure.

Make beets part of your healthy weight, anti-inflammatory eating plan.

TRY THESE DELICOUS BEET RECIPES 

Refreshing Strawberry Ginger Beet Sorbet makes the perfect dessert on a hot summer day.

This Roasted Beet Salsa can be eaten with tortilla chips, over a taco salad, or served on top of fish.

If you’d prefer not to turn on the oven to roast beets, you can steam or boil them.

Prepare these Sautéed Beet Greens in about 15 minutes for the perfect side dish.

Naturally sweet, this Beet, Apple, Lemon + Spinach Smoothie is a nutrient-packed thirst quencher.

Lorraine

PS…

Looking for more healthy recipes?  Get your own Anti-Inflammatory Diet Plan with recipes for breakfasts, lunches, dinners, and snacks.  Try it out for FREE today.

Posted in Eating for the Health of it, Recipes for Health, Sugar-Free, Weight Management | Tagged , , , , , | Leave a comment

Is corn okay to eat? The answer may surprise you.

Fresh sweet corn on the cob is one of my favorite seasonal vegetables.  It’s so delicious and yet corn has the reputation of being a food to avoid – especially by dieters.  Fortunately this bad reputation is unwarranted.  Corn (which is actually a vegetable, grain, and fruit) is relatively low in calories – a large ear of corn has only  about 125. It has more protein and fiber than white bread, breakfast cereals, baked goods and most other refined grain products – and no added sugar.

grilled corn on cob

Corn on the cob (and even plain popcorn) has plenty of nutrients. They include:

  • protein
  • fiber
  • vitamin A
  • vitamin C
  • B vitamins: thiamine, folate, B-6
  • magnesium
  • potassium

Some of the health benefits of whole corn:

  • supports the immune system and defends the eyes and skin against oxidative stress due to its carotenoid antioxidants especially lutein and zeaxanthin.
  • contains a good dose of fiber that feeds the “good” gut bacteria creating a healthy microbiome and digestive system.
  • complex carbohydrate content supports a steady energy level and longer feeling of fullness than refined carbohydrates.

Although whole corn is nutritious, many processed packaged foods contain unhealthy corn-derivative ingredients. Therefore, its best to eat mostly real whole foods and limit those that come in packages as much as possible to minimize consumption of GMO-corn, corn oil, and high fructose corn syrup.

Try this recipe:  Learn how to cook perfect corn on the grill with these tips and recipes.  Be sure to go easy on the butter and salt.  Enjoy!

Have a safe and fun Fourth of July.

Lorraine

PS…

Ready-to-go meal plans with recipes and grocery lists make it easy to eat healthy.  Give it a try with this FREE TRIAL. Click here to learn more and get started today.

 

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Get Your 28-Day Summer Refresh Meal Plan

Are you struggling to lose those extra pounds you gained over the winter?  If so, you’re not alone. I’ve been hearing this lately from quite a few of my clients. It’s frustrating; and what’s worse is the feeling of sluggishness and fatigue that goes along with the weight gain and unhealthy eating habits.

Ready to do something about it?

Kick off the summer with my 28-Day Refresh Plan and jump-start your weight loss!

Unlike most cleanse plans that require severe calorie restrictions by drinking only special juices or teas, the 28-Day Refresh Plan is not dangerous for your health – it’s a healthy cleanse.  In fact, this plan contains selected low-glycemic recipes aimed at stabilizing blood sugar, promoting healthy weight, normalizing hormones, supporting healthy digestion, and reducing inflammation associated with many chronic diseases.

I worked with a team of credentialed nutrition professionals and chefs to create this plan to help you get started with meeting your health goals. You will receive delicious recipes for three meals per day plus snacks – all with easy-to-follow directions for people of all cooking levels.

This healthy eating meal plan emphasizes the preparation of whole, plant-based foods.  Research suggests that these life-giving foods should make up at least 75% of your plate.  Wondering about the other 25 %?  That’s easy – you’ll get recipes for high-quality proteins that can be simply prepared.

plant-based foods

Grab your FREE trial for the 28-Day Refresh Plan and start your transformation today.  You’ll receive delicious recipes for meals and snacks as well as grocery shopping lists to help you get started.  I know you’ll love it!  And if you have any questions at all, please get in touch any time.

Lorraine

PS…

The 28-Day Refresh is a great way to get your metabolism humming and jump-start your health this summer.  Click here to learn more.

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Burn more calories by eating whole grains + Summer Salad Recipe

Have you been told to cut out carbs (aka, grains) in order to lose weight?  Well, get this?  According to a recent study, whole grains increased weight loss by decreasing the number of calories retained during digestion, while simultaneously speeding up metabolism.  Researchers say, “The extra calories lost by those who ate whole grains was equivalent of a brisk 30-minute walk – or enjoying an extra small cookie every day in terms of its impact.”  The scientists caution that the study doesn’t prove that whole grains cause weight loss, but they suspect that it does. It’s estimated that this could translate to losing around  five pounds a year – just by just eating grains.  Now, who wouldn’t want that benefit of whole grains?

When planning meals and snacks, aim to make at least half of the grains you eat whole grains. 

What are whole grains? When shopping for whole-grain foods, look for labels that say “100% whole grain” or “100% whole wheat.”  Terms like “multigrain” or “made with whole grains” are usually not 100% whole-grain products. This stamp on the label from the Whole Grains Council is an easy way to identify authentic whole-grain foods.

To lose weight, you may need to cut down on your total grain consumption.

In general, 1 slice bread, ½ small bagel, 1 cup ready-to-eat cereal, or ½ cup cooked rice, cooked pasta, or oatmeal is considered to be one (1 ounce-equivalent) serving.  The number of servings of whole grain foods you need each day will depend on your overall calorie and nutrient requirements, as well as any health issues.  Consult your registered dietitian nutritionist for personalized recommendations.

I prepared this delicious whole grain recipe instead of potato salad at my Memorial Day BBQ this year and it was a big hit.  My family gave it two thumbs up and asked that I make it again.  Happy to oblige!

Meditarranean Farro SaladWant more recipes like this?  Let’s talk. Learn how to prepare delicious quick meals for yourself and your family – and lose weight while you’re at it.

Lorraine

PS…

Losing weight is easier when you have a personalized eating plan and support.  I’d love to help you with that.  Give me a call today and let’s set up a time to meet.

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Do you tend to blow it on the weekends?

The unofficial start to summer is finally here!  Memorial Day Weekend is the first of many weekends ahead filled with outdoor parties and summer BBQs.  It’s the perfect season to GET HEALTHY!

Don’t let the summer weekends ruin your healthy eating plan. 

You’re so “good” during the week; then the weekend comes and you blow it.  Many of my clients report this scenario – not just in the summer but all year long. They stick closely to their healthy eating plan during the work week and then overdo it with junk food, restaurant meals, and alcohol from Friday through Sunday.  It’s no surprise that this eating pattern will not work if you are trying to lose weight and improve your health.

The extra calories and you consume on the weekend will cancel out any deficit you create during the week. Furthermore, this pattern of overeating tends to include too many foods containing unhealthy refined carbs and saturated fats, and not enough fruits, veggies, and fiber.

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Simple solution:   KEEP A FOOD LOG

To stay on track with your healthy eating plan on the weekends, commit to writing down everything you eat and drink.  Use a form, notebook, or app on your phone.  Be diligent about it and don’t skip anything.

This doesn’t mean that you need to deprive yourself. If you want to indulge a bit on the weekend, go for it; just do it mindfully. Plan your indulgence, enjoy it thoroughly, and then add it to your food log.   This accountability will help you stick to the plan.  For a greater degree of accountability, share your food records with someone. It can be a huge motivation to eat healthy when you know that your healthy eating buddy (or nutritionist!) is going to be reviewing your food log.

Don’t have a healthy summer eating plan?  I’d be happy to help you with that!  Give me a call so we can set up a time to meet.  Learn the best nutrition for weight loss. Together we will create an eating plan for a FUN and HEALTHY summer.

Lorraine

PS…
Grab your free copy of the Daily Monitoring Form to help you stay on your healthy eating plan.

 

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5 Tips to Lose Belly Fat

Fat on the body, like gas in a car, is stored energy.   But when there is too much – especially around the middle – we tend to not like the way it looks.  Unfortunately, it’s more than just tight pants; an expanding waistline can be seriously unhealthy.  Excess belly (or visceral) fat is a major risk factor for insulin resistance, type 2 diabetes, and heart disease.

Some people are predisposed to having an unhealthy apple shape due to genetics.  Age and gender also play a role.  As we get older, our lean body mass (muscle) tends to decrease while fat increases, especially in men whose testosterone levels start dropping around the age of 40. In aging women, hormonal changes are a contributing factor, but inactivity seems to be more instrumental in belly fat.

If you want to check your waist size, it’s easy; all you need is a tape measure.  According to the American Heart Association, you have abdominal obesity and are at risk for chronic disease if your waist measures greater than 35 inches in women and 40 inches in men.

Although losing fat from this area of your body can be difficult, there are a few proven strategies effective in decreasing belly fat.  Do it for the health of it!

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USE THESE 5 TIPS TO HELP REDUCE YOUR BELLY FAT

  1. Exercise regularly. To help trim belly fat, get at least 30 minutes of moderate cardio exercise at least 5 days a week. Walking counts, as long as it’s brisk enough that you breathe harder and get your heart beating faster than usual. Strength training (weight lifting) is important as well.  Based on research in people with prediabetes, type-2 diabetes, and fatty liver disease, it can support stomach fat loss. Furthermore, strength training helps to preserve as well as increase muscle mass.  If you are new to it, check out this strength training video for beginners.  It’s only 17 minutes and you don’t need any special equipment.
  2. Eat adequate fiber. Getting enough fiber can help you lose weight; and belly fat usually goes first.  In one study, researchers found that people who ate 10 grams of soluble fiber per day – without any other diet changes – built up less belly fat over time than others.  Amongst the best sources of dietary soluble fiber are oranges, black beans, and flax seeds.
  3. Cut back on sugar in processed foods and soft drinks. When consumed in excess, added sugar especially high fructose corn syrup (HFCS) can have a very negative impact on your health. Some sources of sugar are worse than others – sugary drinksappear to be the worst.  They are loaded with liquid fructose which can increase belly fat.  This primarily applies to sugary soda, but also to fruit juices, highly sweetened coffees, and other sources of liquid sugar like sports drinks.  To quench your thirst and keep your body hydrated, drink water, unsweetened herbal teas, and sparkling water with a wedge of lemon or lime.
  4. Get adequate sleep. Sleep is important for many aspects of health, including your weight.  Studies show that people who don’t get enough sleep tend to gain more weight including unhealthy belly fat.  Aim for at least 7 hours per night and make sure you’re getting good quality sleep.
  5. Manage stress. Stress is a major culprit in the accumulation of belly fat.  This happens because stress triggers the adrenal glands to produce cortisol – a stress hormone.  Research shows that consistent high cortisol levels increase appetite and contributes to the accumulation of abdominal fat.  To help combat this, look for ways other than eating to relieve stress such as meditation, yoga and mindfulness.

Please get in touch if you have any nutrition or diet-related questions.  I’d love to hear from you.

Lorraine

PS…

Spring is the perfect time to get back on track with healthy eating.  Let’s talk about how we can create the perfect plan for you.  Give me a call today!

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Which vegetables are best for weight loss?

I’m sure it comes as no surprise that vegetables are good for you. But which ones are best when it comes to managing your weight?   Research shows that vegetables with a higher fiber content or lower glycemic load are more strongly associated with a healthy weight.  This includes carrots, Brussels sprouts, broccoli, and string beans.   Here’s why –

  • Lower blood sugar and insulin spikes
  • Controlled food cravings
  • A longer-lasting “full” feeling

However, ALL veggies have health benefits and support a healthy weight.  They are incredibly low in everything we don’t want too much of (calories, fat, and sodium) and packed with all of the things most of us need more of like antioxidants, fiber, vitamins and minerals.

saute veggies

Use these ideas to eat more veggies every day –

Please get in touch if you have any nutrition or diet-related questions.  I’d love to hear from you.

Lorraine

PS…

Spring is the perfect time to get back on track with healthy eating.  Let’s talk about how we can create the perfect plan for you.  Give me a call today!

 

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