How to Stock a Slimming Kitchen

Have six go-to foods

Peek into Bethenny Frankel’s kitchen, and you’ll always find six skinny staples that can be turned into quickie combos: bagged salad, tomatoes, turkey bacon, whole-wheat pasta, organic tomato sauce, and veggie burgers.

Befriend the freezer

There’s no quicker fresh meal than stir-fry, Marissa Lippert, RD, says—as long as you stock lean protein (like chicken breast strips, shrimp, tofu, and lean flank steak) in the freezer. Just let it defrost in the fridge while you’re at work, then toss in some fresh or frozen veggies when you get home.

And when you can find a little extra time on the weekend, make a huge batch of ground turkey meatballs or veggie chili and freeze in individually portioned containers.

Cook one, eat twice

Got leftovers? You’re halfway to a fresh, fast dinner, Bethenny says: "I improvise all the time." Put turkey on top of a salad, chop up boiled eggs to make egg salad—lower the fat by leaving out the yolks, using just 1 teaspoon of mayo, and pumping up the flavor with capers—or use yesterday’s broccoli in a light frittata.

Source
http://www.health.com/health/gallery/0,,20471948,00.html

4 Strategies for Keeping the Weight Off for Good

The scary truth

Two years after losing weight, most dieters weigh more than they did before they started dieting, researchers say. Improve those odds with these four strategies.

Don’t snub the scale

Weigh yourself once every two weeks to make sure pounds aren’t creeping back, exercise physiologist Johanna Subotovsky says.

Draw a "goal ladder"

Write something that you want to achieve on each rung, Albers says. Include mini-goals like "I won’t dip into the office candy bowl all week," as well as major ones like "run a half-marathon."

Write it all down

Tracking everything you eat leads to more weight loss, studies show. Blog it, photograph it, or log it in your smartphone for a couple of weeks to reveal if you’re self-sabotaging with oversized portions or too much junk, says Marissa Lippert, RD.

Make a "red flag" list

Include habits that have derailed you in the past (like stopping for an a.m. doughnut or putting off grocery shopping). Post it somewhere visible, like your bathroom mirror, so it’ll be easier to spot (and stop!) old habits pronto.

Source
http://www.health.com/health/gallery/0,,20479417,00.html

Female Fitness Motivation - Go Get It!

Here's some motivation to get the body of your dreams to all the women out there! i hope this helped, 6 million views!!
Let me know if you guys want me posting more videos on my blog?

5 Ways To Avoid Gaining Weight This Winter

Winter might not officially kick off until December 21, but the temperature's dropping, we're getting all bundled up and the comfort food-filled holidays are just about here. And let's face it: braving the cold, hiding under a bunch of layers and being surrounded by indulgences can be the perfect recipe for packing on a few pounds.

Marjorie Korn, SELF magazine's associate editor of food and nutrition, stopped by HuffPost Live just in time to share the five best tips to avoid gaining weight this winter (while still enjoying all the season has to offer, of course!). Read on for her healthy secrets and watch the video above for more tips.

1. Exercise Outdoors
You may be disinclined to go outside because it's chilly, but Korn says by all means don't hunker down by the fire. Get yourself some cute workout gear and take it out for a spin! Whether it's running, cycling, or oh-so-festive ice skating (which burns 450 calories an hour and tones your butt and thighs by the way), being active in nature is simply more fun than battling crowds at the gym. Research also shows that the refreshing burst of air will keep you coming back.

2. Stock Up On Superfoods 

It's true that some foods can actually help you lose weight, not to mention reduce your risk of disease. The greatest part is that many superfoods are also holiday staples, so you probably have some on your menu already!

• Keep passing those sweet potatoes. The orange-colored spuds contain lots of fiber, which makes you feel fuller for longer.
• Kale is not only the trendiest leafy green out there right now, but it's also the most nutritious. Serve it at your holiday dinners and friends and family will be thankful for the new tradition.
• Apples are superstars, so if you find some in, say, a pie, at least you know you're getting some health benefits out of it!

3. Lighten Up Seasonal Favorites
Nothing hits the spot quite like a hearty scoop of macaroni and cheese. You don't have to deny yourself this comforting favorite thanks to some cal-cutting research from SELF! Red Rooster Harlem chef and owner Marcus Samuelsson threw veggies like kale, mushrooms and onions into his dish and used turkey bacon in place of the fattier stuff. Mac & Cheese, Please! author Laura Werlin incorporated butternut squash into her sauce, which adds to its creamy texture and gives a nice dose of vitamins A and C. Perhaps the easiest swap of all when it comes to mac and cheese though is the cheese. Try Parmesan instead of American, for example -- since the flavor is stronger, you'll be able to use less and be just as satisfied.

4. Have An Eating Plan 

"People can freak out and set themselves up for disaster," notes Korn. All those choices at the table aren't a bad thing though. If you love grandma's cookies, you can have them! To make sure you don't overdo it by the end of the day, be prepared:

• Eat breakfast in the morning to get your metabolism going.
• Exercise before the feast. It will influence the way you feel (and the way you think) about food.
• Play with your plate: Pick and choose which proteins and carbs you really want.
• Wait 20 minutes before grabbing seconds to see if you're really still hungry.
• Don't drink too many calories. Water is best, but a glass of red wine is good for your heart. If you're more into the hard stuff, mix your liquor of choice with sparkling water and lime instead of tonic or soda.

5. Nix Stress 

From parties galore to gift-giving and family reunions, there's no doubt this busy time of year can be super stressful -- and take a physical toll on us. Stressing makes cortisol levels rise, which forces your body to hold onto fat. In turn, hunger hormone levels rise, and then we end up doing things like "eating our feelings." Follow Korn's steps to fight the stress of the season:

• Have a financial plan. Factor in presents and going out on the town to celebrate.
• Ready yourself with answers to all those awkward questions about work, your love life and anything that could be uncomfortable.
• Remember to rest. Getting a solid night's sleep is crucial. You'll combat stress and make better food choices after catching enough Zzs, too.

Who needs New Year's resolutions with this list?!

Source

http://www.huffingtonpost.com/2013/12/05/winter-weight-gain_n_4315656.html

Cottage Cheese - A Dieter's Best Friend?

Grilled chicken breast, egg whites and cottage cheese have been the foods of choice among bodybuilders for decades. Because these foods are all low in fat, low in carbohydrates and high in protein, they should be among the foods of choice for anyone dieting for weight loss as well.

In this article, we'll tell you why cottage cheese should be part of your weight loss diet, shed some light on how versatile cottage cheese can be, offer you some recipe ideas and hopefully get you excited again over this much overlooked superfood.

A Unique Trifecta

Many foods can be categorised as being either low in fat, low in sugar or high in protein, but there aren't too many that can make all three claims. Cottage cheese can.

A 100g serving (of Bulla Plain Cottage Cheese) has approximately 91 calories, 2.3 grams of fat, 6 grams of carbohydrates, and 11.3 grams of protein.

As well as cottage cheese delivering the unique trifecta above, it is also:

• Low in calories versus other dairy products and good protein sources
• Is rich in riboflavin (Vitamin B2) that is important for healthy eyes and skin
• Contains phosphorous that is essential for the formation of strong bones and teeth.

A wonderful choice for a healthy lunch or snack

Cottage cheese can make the basis of a great high protein, low carbohydrate lunch or snack. Just one half-cup serving of low-fat cottage cheese has 16 grams of protein and cottage cheese has only 5 to 6 grams of carbohydrate per 100 grams.

If you've avoided cottage cheese because you think the only way of serving it is to plop it onto a piece of lettuce, you're in for some good news. 

Plain cottage cheese can be used to produce some wonderful meals and now there are flavoured tubs of cottage cheese available, such as our favourites; Bulla Cottage Cheese with Sweet Chilli, Bulla Cottage Cheese with Sundried Tomato and Basil, and Bulla Cottage Cheese with Onion and Chives.

Preparation, uses, and tips

Cottage cheese is an adaptable source of protein for table use, snacks, salads, and in baking. The flavour goes well with fresh vegetables or condiments, such as peppers, olives or with fruits, such as pineapple, peaches, or berries.

Low-fat cottage cheese can be used to replace higher-fat-content cream cheeses in desserts such as cheesecake and Danish pastry, and it's good in savoury baked dishes such as lasagne because it can be used to replace grated cheese or ricotta cheese in most recipes.

To demonstrate just how versatile cottage cheese can be, here are some of the ways people are incorporating it into their favourite recipes:

Common uses of Cottage Cheese

• Cottage Cheese based Dips
• Cottage Cheese based Pastas
• Cottage Cheese based Salads
• Nachos with Cottage Cheese
• Cottage Cheese Smoothies
• Cottage Cheese Tortillas
• Cottage Cheese Enchiladas
• Cottage Cheese Waffles
• Cottage Cheese and Yogurt
• Cottage Cheese and Ice Cream
• Cottage Cheese Pizza
• Cottage Cheese Omelettes
• Cottage Cheese Quiche
• Cottage Cheese Muffins
• Cottage Cheese Pies

Appetite whet? Here's a Low-Carb Pancake recipe for you to try and below are links to some other healthy cottage cheese recipes:

Low-Carb Pancake Recipe

Ingredients:

• 1 serving 1 cup low-fat cottage cheese
• 2 egg whites
• 1 egg yolk
• 1 Tablespoon soy flour
• 1/2 Tablespoon cream of tartar
• 1/2 package artificial sweetener

Method:

1. Beat egg whites until frothy, then add the cream of tartar & continue to beat until stiff peaks form.
2. In separate bowl, mix together the egg yolk, cottage cheese, soy flour and sweetener.
3. Combine the two mixtures and stir until just combined.
4. Drop batter in large spoonfuls on surface of a lightly greased skillet.
5. Cook until each side is lightly browned.
6. Serve with low-carb store bought syrup. Or for an interesting low-carb topping, mix 1 Tablespoon of sugar-free jam with 1 and 1/2 Tablespoons water and microwave for 45 seconds.

More Cottage Cheese Recipes

If the pancake recipe above has your tastebuds tingling, visit these recipe pages for more healthy cottage cheese recipe ideas:

Cottage Cheese & Salmon Crispbread Recipe.
Cottage Cheese & Chicken Roll Recipe.
Cottage Cheese Vegetable Lasagne Recipe.
Cottage Cheese & Salad Crusty Roll Recipe.
Cottage Cheese & Tuna Crispbread Recipe.
Cottage Cheese & Prosciutto Roll Recipe.

Conclusion

Grilled chicken breast, egg whites and cottage cheese have been the foods of choice among bodybuilders for decades. Because these foods are all low in fat, low in carbohydrates and high in protein, they should be among the foods of choice for anyone dieting for weight loss as well. 

In this article, we explained why cottage cheese should be a part of your weight loss diet, shed some light on how versatile cottage cheese can be, offered you some tasty recipe ideas using cottage cheese as a main ingredient and hopefully got you excited again over this much overlooked superfood. 



Source

http://www.weightloss.com.au/diet/diet-articles/cottage-cheese.html

© Copyright Ultimate Weightloss.

This article was written by Scott Haywood.

Scott is the editor of weightloss.com.au. Scott has developed an expertise in fitness and nutrition, and their roles in weight loss, which led him to launch weightloss.com.au in 2005. Today, weightloss.com.au provides weight loss and fitness information, including hundreds of healthy recipes, weight loss tools and tips, articles, and more, to millions of people around the world, helping them to lead happier, healthier, lives.

You can follow Scott on Google+ for more interesting articles.

6 Reasons To Start Working Out Outside

Autumn is the best season for exploring the outdoors -- hands down. With oppressive summer heat and humidity behind us, we're delighting in only semi-drenching our workout gear on these cooler mornings and crisp evenings.

But apparently some people remain unconvinced. Whether you're devoted to your Spinning class, yoga studio or favorite treadmill, humor us and let us try to change your mind with these six reasons to start working out outside.

1. Outdoor exercise lifts your mood.

A 2012 report found that spending time in the out of doors made people 50 percent happier than spending time at the gym, according to the Telegraph. 

Previous research has linked outdoor exercise with a reduction in tension, confusion, anger and depression, when compared to indoor activity. And it doesn't have to be a long stroll in the park, either: A 2010 study found that even just five minutes of exercise in a green space can improve mood and self-esteem, the BBC reported.

2. It improves your attention and focus.

A small study from the University of Illinois at Urbana-Champaign found that kids with ADHD were able to concentrate better after a 20-minute walk in a park rather than a walk through city or neighborhood streets. 

"What this particular study tells us is that the physical environment matters," Frances E. Kuo, director of the university's Landscape and Human Health Laboratory and one of the study's co-authors told The New York Times. "We don't know what it is about the park, exactly -- the greenness or lack of buildings -- that seems to improve attention."

3. It will help you stick with it.

While every little bit of exercise counts, let's be honest: Most of us could probably afford to do a little bit more. The Physical Activity Guidelines for Americansrecommend the average adult get two hours and 30 minutes of moderate-intensity cardio every week, plus two or more sessions of strength training. 

Between seemingly endless work hours and the demands of family life, it's all too easy to skip a workout. However, a 2011 survey found that exercising outdoors is a reinforcing behavior: Outdoor exercisers "declared a greater intent to repeat the activity at a later date" than gym-goers.

4. It can keep your weight steady.

The fresh air, the sunlight, the scenery, the open space -- there's a lot about being outside that can inspire more activity, especially compared to the beckoning couches and screens of indoor spaces. All that extra movement adds up to tangible results: A 2008 study found that rates of overweight among children who spent more time outside were 27 to 41 percent lower than in kids who spent more time indoors.

5. It will ramp up your energy.

Exercise itself is sure to reinvigorate you when you're feeling sluggish, but fresh air can boost the effect. A 2009 study from the University of Rochester found that just 20 minutes outside can rev you up as much as a cup of coffee, The Telegraphreported. 

"Often when we feel depleted we reach for a cup of coffee, but this suggests a better way to get energized is to connect with nature," lead author Richard M. Ryan, Ph.D., a professor of psychology at the university told the publication.

6. It can improve your vitamin D levels.

Taking your workout outside is a great (and free!) way to soak up some additional vitamin D. A 2011 study that found vigorous exercisers had higher levels of vitamin suggested that outdoor exercise may be the reason why. 

It may be especially helpful for people with a few pounds to lose, according to Everyday Health, since overweight people are almost twice as likely to not get enough vitamin D. Just make sure you're not skimping on sunscreen!


Source
http://www.huffingtonpost.com/2014/09/21/work-out-outside-exercise_n_5851182.html

8 Ways to Ward Off Winter Weight Gain

Imagine that it’s April. The weather is warming up and it’s time to pull your spring clothes out of storage, including the bathing suit you shoved in the back of your closet in September. While doing your spring cleaning, you start to try on your warm-weather clothes and…they’re a little more snug than you remember.

No, the magic clothes-shrinking fairy didn’t go to town on your wardrobe over the winter. You remember now: the holiday cookies, the workouts you skipped due to the cold, all that hot chocolate you sipped. And, come to think of it, when was the last time you actually noticed your body shape underneath all those bulky winter sweaters and baggy flannel pants?

Clothes-shrinking fairies may not be real, but winter weight gain certainly is.  Between the colder weather, shortened daylight hours, and seemingly endless indulgent holidays (from Christmas to Valentine's Day), there's no question that winter creates a perfect storm for weight gain. Even the most motivated people become side-tracked during the colder months. But don't let the odds get you down! A little motivation and willpower can get you through this rough patch of the year without derailing your healthy lifestyle efforts. Here are some tips to help you overcome the most common winter hurdles.

Make Fitness a Priority
Although frequent physical activity should be a year-round goal, try even harder to put exercise at the top of your to-do list during the winter. Not only will it keep the pounds from creeping on, but it will also get your brain circulating feel-good endorphins to prevent seasonal affective disorder (SAD) during the months of cold weather and sparse sunlight. (And let’s face it, feeling down or depressed isn’t going to do anything to help you motivation to eat well or exercise.) You can also seize this opportunity to switch up your workouts and enjoy the winter sports(think skiing and ice skating) that aren't available during the rest of the year. As a bonus, many wintertime activities tend to be group-oriented and family-friendly, so participating in them is a great way to bond with friends and loved ones while keeping fit.

Create a Realistic Eating Strategy for the Holidays
You may think that the holidays end on January 1, but you still have to face Super Bowl Sunday, Valentine's Day and even St. Patrick's Day before spring rolls around. Diving headfirst into the holiday feasting season without a game plan is a recipe for added pounds. Prepare to avoid the "all-or-nothing" mentality of the holiday treats by allowing yourself to savor small amounts of your absolute favorite dishes. As you eat, be mindful of your food and of the moment in which you're enjoying it. Eat until you are satisfied (but not stuffed!), and then focus on the company and conversation; after all, that's what the holidays are really about.

Don’t Let Comfort Food Make You Uncomfortable in Your Clothes 
From gooey macaroni and cheese to freshly baked cookies, chowing down on some good old-fashioned comfort food passes the time, warms your body, and makes the dreary winter months more tolerable. Although comfort foods may be good for the soul, few are as friendly to your waistline.

Instead of turning to food to lose the winter blues, stop and think about what’s getting you down in the first place. Are you feeling cold? Warm up with a hot cup of tea (it’s calorie-free!) or cuddle up under a big, fluffy blanket. Is the weather making you stir-crazy? Call up a friend and do something active together to get you out of the house and keep your blood pumping. Identifying the reasons why you want to eat will make it easier to take a step back and make a healthier choice.

If you don’t want to give up on your favorite winter comfort foods altogether, you can still have them! Just make sure to use the principles of moderation and smart substitutions to stay on track with your healthy efforts. Whenmaking your favorite comfort dishes, use low-fat milk and cheese whenever possible and substitute healthier cooking methods, like baking instead of frying. Give yourself permission to enjoy a small serving and remind yourself that it will be there again later if you want it—there’s no need to eat the whole casserole in one sitting!

Rethink Your Winter Drinks 
From October through January, high-calorie seasonal drinks such as spiced gingerbread lattes, hot chocolate, and warm apple cider flood restaurant menus. They may lure you in with their festive names and adorable whipped cream crowns, but look out; some medium-sized drinks can clock in at 500 calories—or more if you order the larger sizes! To lighten up a seasonal drink, enjoy the smallest size with skim milk, sugar-free syrup, and light (or no) whipped cream, or swap it out for a healthier alternative, like hot tea or plain coffee. If you have an insatiable craving for the real deal, indulge in the smallest portion, but be diligent about your diet (or add a little more physical activity) the rest of the day.           

Avoid the Social Eating Trap
Winter social gatherings tend to center around a lot of sedentary activity and heavy amounts of food (think Sunday night football with baskets of jalapeno poppers and chicken wings). If your friends are indulging in high-calorie winter fare while lounging in front of the tube, chances are, you’re likely to join them. Studies show that people tend to mimic the eating habits of their peers and social groups. Eating together is also a bonding experience, and it can be awkward to sit and watch someone else indulge without joining in. If someone is eating, you may feel indirect pressure to eat as well, regardless of your true hunger levels or healthy living goals. Somehow, seeing a friend eat something, even if it’s a food you wouldn’t normally choose to eat, makes it OK for you to do so as well.

When eating socially, constantly keep your goals in mind and make them clear to those around you. Voice your weight-loss goals to your friends before you find yourself in a situation where you might be inadvertently pressured to eat something. If your friends want to eat something that doesn’t fit in with your meal plan, choose a restaurant that can accommodate everyone’s needs. If you’re cooking together, make your own lightened-up portion of the dish (like leaving off the cheese on your portion of a homemade pizza), or bring a healthy dish of your own to eat.

Stop Bingeing out of Boredom
With the colder temperatures and extreme weather conditions, you may often find yourself cooped up in the house more often in the winter than during other times of the year. Many people turn to food for stimulationwhen they are bored, which makes sense; it tastes good, gives you something to do, and takes your mind off of stressors. However, eating might not be the most favorable winter pastime for you if you want to fit into your swimsuit when summer finally rolls around. Here are some fun ideas to distract you from the pantry:

• Start turning your holiday photos into a fun scrapbook for your family to enjoy.
   
• Take up knitting and practice making scarves and mittens—it passes the time and is practical, too!
   
• Join an online or in-person book club, or create one with your friends.
   
• Host a fitness party! Get a group together at your home to try out a new workout DVD, eat healthy snacks, and swap favorite workout routines and healthy recipes. It’s a great alternative to getting together for a sedentary game night!
   
• Make an inspiration board to remind you of your healthy living goals. Cut pictures and quotes from magazines and glue them onto a piece of poster board to hang in a place where you’ll see it every day. You could also make an ongoing motivational scrapbook to help you focus on your goals and keep your hands busy whenever you feel like mindlessly snacking.

Don’t Let the Flu Sabotage Your Fitness
A big roadblock to wintertime weight-loss is that nasty little bug that comes crawling back every year: the flu. Winter is prime cold and flu season since you tend to spend more time indoors, creating a breeding ground for germs. The stress of the holiday season can also wear down your immune system and make you more susceptible to illness. When you get sick, you might tend to eat more of your favorite high-calorie comfort foods while skipping out on regular exercise, creating a winning combination for weight gain. Although it’s inevitable that you will get sick at some point, there are ways to reduce your chances of it happening:  

• Wash your hands as often as you can, especially when someone in your household is sick. Hand sanitizer is not as effective, but will work in a pinch if there is no soap and water available.
   
• Avoid touching the mucous membranes of your eyes, nose, and mouth with your bare hands. Touching your face is one of the easiest ways for germs to get into your body.
   
• Regularly disinfect the most-used surfaces and items in your home, including doorknobs, countertops, and TV remotes.
   
• Keep your immune system and metabolism revved to ward off illness by getting at least 8 hours of sleep per night, exercising regularly, and drinking plenty of water throughout the day.
   
• Go outside and get some fresh air whenever possible. Staying inside too long, especially with other people, is a recipe for multiplying germs.

 

Be Mindful of Your Body’s Signals
Winter is a busy time and personal health is often the first thing to get lost in the shuffle. Your hunger and fullness cues get thrown out of whack over the food-centric parties, and you’re stressed from buying gifts, attending gatherings, and dealing with bad weather. It’s important to notice when you lose track of how you’re feeling, as it can cause you to lose focus on your healthy lifestyle efforts. There are a few simple things you can do to keep yourself accountable for your health during the winter:

• Step on the scale. Keeping an eye on your weight can help you stop major gains before they spiral out of control. Aim to weigh yourself once a week to track broad trends. The scale does not define you, but it can serve as a helpful tool when you need a little extra motivation during the winter.
   
• Keep tabs on how your clothes are fitting. In the colder months, we lounge at home more often (hello elastic-waist sweatpants!), and wear more layers and chunky sweaters to keep warm. Although these clothes are functional for the weather, they don’t allow you to see subtle changes in your body. It’s easier to see small gains during the warmer months when you’re wearing thinner layers or sporting a bathing suit. During the winter, try on some of your warm-weather clothes every few weeks to make sure they still fit and to monitor any changes in your body. That way, there will be no surprises when spring hits!
     
• Combat stress. When you find yourself getting consumed with winter stress and turning to unhealthy habits, stop what you’re doing for a few minutes and do a mental check-in. What are you thinking about? How does your body feel? What do you truly need right now? Sometimes you’ll find that you may think you’re hungry, but are actually dehydrated due to the dry weather. Or, you may realize that your body is craving movement more than that extra slice of pie. By making an effort to be in tune with yourself, you will be more mindful about sticking with your healthy intentions.

Have a happy and healthy winter! This time of year is tough, but with these tips, your battle of the seasonal bulge will seem much more manageable.

Source
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1708

References

Sources

24 Hour Fitness. "Preventing Winter Weight Gain," accessed January 2012. www.24hourfitness.com.

The Original Intuitive Eating Pros. "Strategies for Dealing With Holiday Traps (Part 2)," accessed January 2012.www.intuitiveeating.org.