How to lose 3 pounds in a Day - Christina Carlyle

Give this video a watch guy, and let me know what you think? If you think it works or if it doesn't, just your thoughts?

25 Flat Belly Sassy Water Recipes

Sip up, slim down

You know that soda is terrible for you, even the diet stuff. And hydrating with coffee leaves you as jittery as Steve Buscemi (though you are finally logging those 10,000 daily steps—even if a quarter of them are for bathroom sprints). But drinking plain water all the time is like eating the same lettuce and chicken salad for three squares a day: It's healthy, but it’s also boring. 

No wonder flavored waters have invaded your grocery store. While most commercial brands are nothing more than food coloring, sugar, and chemicals, you can jazz up an entire pitcher of water at home naturally with just a few ingredients. All you need is fruit and fresh herbs. Given water’s many benefits—it can prevent headaches, boost brainpower, improve your mood, and even help you lose weight—these recipes will help you stay healthy and hydrated all summer long. (For more great ways to fight bloat and melt belly fat fast join Flat Belly Diet! Online.  Become a member TODAY!)

Just so you know: Each of these recipes makes 2 quarts. Unless noted otherwise, top the ingredients with 6 cups ice, fill the jar with water, and stir, cover, and refrigerate for at least 2 hours to let flavors infuse. 

Sweet-Tart

Stir together 2 cups pineapple chunks, 1 cup pitted and halved fresh cherries, and three cored and thinly sliced granny smith apples.

Strawberry Basil Blast

Scrunch 8 fresh basil leaves to release their flavor. Combine them with 3 cups halved strawberries, and gently muddle with a wooden spoon or spatula.

Apples And Cinnamon

Combine five cored and thinly sliced apples (your favorite variety) with five whole cinnamon sticks.

Slightly Spicy

Stir together two thinly sliced cucumbers and two seeded and sliced jalapeño peppers.

Grape Melon Medley

Stir together 4 cups cantaloupe chunks and 2 cups halved grapes.

Peach Pie

Gently crush two vanilla beans with a wooden spoon or spatula. Stir them into six pitted and sliced peaches.

Melon-Lime

Muddle three thinly sliced limes. Combine them with 4 cups honeydew melon chunks.

Cherries Jubilee

Combine 2 cups pitted and halved fresh cherries, three thinly sliced lemons, and two vanilla beans. Gently muddle with a wooden spoon or spatula.

Pear-fect Ginger

Stir together five cored and sliced pears and 10 thin slices fresh ginger.

Rosemary Refresher

Scrunch four rosemary sprigs to release their flavor. Combine them with 6 cups watermelon chunks.

Mango Mojito

Scrunch six mint sprigs to release their flavor. Combine them with 3 cups cubed mango (fresh or frozen) and two thinly sliced limes; gently muddle with a wooden spoon or spatula.

Vanilla Latte

Gently crush two vanilla beans with a wooden spoon or spatula. Combine them with 2 cups whole coffee beans.

Strawberry Kiwi Cooler

Combine 3 cups halved strawberries, three thinly sliced kiwis, and two thinly sliced lemons. Gently muddle all of the ingredients together.

Plum Yum

Scrunch six fresh sage leaves to release flavor. Combine them with 10 pitted and quartered plums and two pitted and sliced peaches.

Citrus Sensation

Combine two thinly sliced lemons, two thinly sliced limes, two thinly sliced grapefruits, and two thinly sliced oranges. Gently muddle with a wooden spoon or spatula.

Raspberry Rosemary Zinger

Scrunch four sprigs rosemary. Combine them with 2 cups raspberries and six thinly sliced lemons, and muddle.

Berry-licious

Combine 2 cups raspberries and 2 cups blackberries. Crush them gently with a wooden spoon or spatula.

Cucumber Quencher

Scrunch six mint sprigs to release flavor. Combine them with two thinly sliced cucumbers and four thinly sliced limes.

Pineapple Potion

Stir together 4 cups pineapple chunks and 10 slices fresh ginger.

Tropical Twist

Stir together 2 cups pineapple chunks, 2 cups mango chunks (fresh or frozen), and one thinly sliced starfruit.

Prickly Pear Lemonade

Gently muddle four thinly sliced Meyer lemons. Combine them with two sliced prickly pears (also called cactus pears).

Sangria

Combine 4 cups halved grapes, three thinly sliced blood oranges, and two cored and sliced apples. Gently muddle.

Fruit Cocktail

Stir together two cored and sliced peaches, two cored and sliced pears, 2 cups halved grapes, 1 cup pitted and halved cherries, and 1 cup pineapple chunks.

Triple Threat

Combine three cored and sliced apples, three thinly sliced oranges, and 3 cups halved grapes. Gently muddle with a wooden spoon or spatula.

Orangeberry

Gently muddle five thinly sliced oranges and 2 cups raspberries.

Let me know what you guys think by commenting below in the comments section. If you'd try any of these, if you have tried them? Did you like the taste? Things like that :)

Source
http://www.prevention.com/food/cook/25-flat-belly-sassy-water-recipes

Does Using Hemp Seeds for Weight Loss Actually Work?

Using hemp seeds for weight loss is probably not something you think of when you think of hemp is it?
If you’ve struggled to lose weight and if all the “fads” just never seemed to work for you, you are not alone. The good news is that you have access to the most natural way to lose weight and one that will feed your body the most balanced diet of proteins, vitamins and essential fatty acids on the planet. What’s this miracle drug? It’s not a drug at all! It’s simply one of nature’s super food…the hemp seed.

I’ve eaten hemp off and on in my own diet, I love to cook with it and my whole family is in on it with me, but just within the last month, I have started to become more conscious of how much hemp I am eating. I am eating a much higher concentration of hemp in my diet, especially at breakfast time (around 3 tablespoons just at that meal) and the results are pretty wonderful, even for the short amount of time I’ve been doing it. How much wonderful can you get in a month? With no other change in my daily routine, no added exercise, just an increase in hemp seeds or oil (about 4-6 tablespoons per day), I’ve managed to sheer off 9 pounds this past month. Doesn’t seem like a lot, I know, but what I find amazing about it is how my hunger level and craving for sweets is practically gone.

 

At first I wasn’t sure it would actually help me with my own weightloss so I started looking at other’s success stories with it. I came across this video of Mike Fata, the founder of Manitoba Harvest (and makes some awesome raw hemp seeds) as he talks about how hemp has helped him to achieve significant weight loss.

If you’ve never heard of Manitoba Harvest, they make various hemp hearts, hemp oil and even hemp protein powders (yes they even have a great vanilla flavor). You can grab them on Amazon using the links I just provided…and since they are all prime products, you can get them shipped to you for free. However, if you’d rather buy locally, just keep in mind, local stores do tend to be more expensive but you can download this coupon and bring it in to save $1 on your purchase. Download Coupon (good only until November 2014).

Hemp Seeds Provide Balanced Nutrition

The hemp seed, or the shelled version called a hemp heart are extremely high in protein and contain all 20 amino acids including the nine essential amino acids our bodies need for optimum health. Hemp hearts also naturally contain a ratio of Omega-6 to Omega-3 of 3:1.
These healthy nutrients are exactly what our bodies need every day. By adding hemp seed based foods to your diet, you are giving your body the exact proportion of these nutrients that you need for a healthy lifestyle.

Reduce Your Hunger with Hemp Seed

Many people who make hemp hearts a part of their early morning breakfast find that they can sometimes be hunger free most of the day. You should always eat balanced meals and don’t skip important meals, but because of the reduced hunger, you should find that you are able to eat less at each meal, making your healthy eating lifestyle easier to follow through with.

 

Eat Hemp Seeds with Every Meal

It’s easy to mix hemp seeds or hemp hearts into any meal set before you. Sprinkle them on your cereal, in your morning power shake, on your yogurt, in your chicken crusts, on top of desserts or eat it raw by the handful. You can even lightly toast them (just don’t go over 350 degrees) and they taste absolutely wonderful, especially on salads.
Every person will differ of course, but if you’re open to trying something new, I highly recommend giving hemp seeds a try for your weight loss goals. You might just be amazed at what it can do for your health.


Source
http://www.hempinformer.com/hemp-seeds-for-weight-loss/

Boost Metabolism With Foods That Help Burn Belly Fat and Weight Loss

Let me know what you guys think. I would love to hear feedback, and any suggestions, comment them below! Enjoy xx

How to Use Chia Seeds for Weight Loss

"Ch-ch-ch-chia" offers so much more than fodder for late night commercials and white elephant gifts. The seeds that sprout green "hair" and "fur" on terra-cotta heads and animals are a nutritional wonder food. A staple part of the Aztec diet as long ago as 3,500 B.C., chia seeds have come back into the diets of the health conscious -- especially those interested in losing weight. Chia seeds can be part of a weight-loss plan, but don't expect them to work miracles.

First, the Bad News

Despite the claims of certain weight-loss diets and products, chia seeds are not a magic weight-loss food. A study published in "Nutrition Research" in June 2009 found that consuming almost 2 ounces of chia seeds daily made little difference in the appetite or weight-loss success of overweight and obese people after 12 weeks. A review of research on chia seeds, also known as salva seeds, published in "Reviews on Recent Clinical Trials" in 2009 also found no evidence that the tiny seeds have any effect on body weight.

Fiberific

Chia seeds may not be a ticket to easy weight loss, but they can be part of a healthy eating plan that helps you drop pounds. With 11 grams of fiber per ounce, chia seeds provide more than 40 percent of your daily fiber needs -- and fiber can contribute to weight loss by moderately dulling your appetite and discouraging bloating. Have an ounce at breakfast to boost your daily fiber intake -- whiz them into a smoothie made with fresh fruit and low-fat milk or sprinkle a tablespoon over hot cereal.

Pass the Dessert

A downfall of many weight-loss seekers is dessert. You come to the end of a meal and you just can't resist something sweet, which usually means you surpass your calorie target for the day and fail to lose weight. Use chia to make a dessert pudding that satisfies your desire for something sweet and creamy, but offers calcium, protein and minimal calories. Mix about 2 tablespoons, or 1 ounce, of chia seeds for every 3/4 to 1 cup of liquid -- use almond milk, low-fat milk or 100 percent juice. Let stand in a refrigerator for one hour or overnight to create a pudding with a texture similar to tapioca. If you need a little extra sweetener, add a teaspoon of maple syrup or agave nectar. The chia seeds have about 98 calories per serving.

Good Fat

Consuming chia contributes to your intake of healthy fats, particularly omega-3 fatty acids. These little powerhouse seeds are one of the best sources of this nutrient, which helps with brain function and heart health. In addition, consuming adequate fat helps keep your blood sugar and appetite in check. Aim to eat at least 15 to 25 percent of your calories from healthy fats, even when trying to drop pounds. An ounce of chia can be part of these fat calories as can be avocados, nuts, olive oil, coconut oil and fatty fish.

Source

References

• The New York Times: The Claim: Chia Seeds Can Help You Lose Weight
• Nutrition Research: Chia Seed Does Not Promote Weight Loss or Alter Disease Risk Factors in overweight adults
• Reviews on Recent Clinical Trials: Chia (Salvia Hispanica): A Systematic Review by the Natural Standard Research Collaboration
• The Dr. Oz Show: Chia: Ancient Super-Seed Secret
• Heal With Food: Nutritional Value of Chia Seeds & the Complete Nutrient and Calorie Profile
• Experience Life: Weight-Loss Rules to Rethink 

http://www.livestrong.com/article/386524-how-to-use-chia-seeds-for-weight-loss/

Grapefruit Smoothie Recipes and Nutrition

The grapefruit is a bitter and tart fruit that is a hybrid between the pummelo and the orange. The first documentation of the grapefruit dates back to 1750 AD. Grapefruits originally arrived in the US in 1823, but it wasn’t until 1885 that the grapefruit started to become commercially successful.
The most popular varieties are the pink, white and red grapefruit. In North America, the majority of the crops are grown in California, Florida and Texas.
Grapefruits blend well with other citrus fruits in a green smoothie. They complement other flavor fruits such as pineapple and kiwi. Banana makes the best base fruit as it thickens the smoothie while sweetening the grapefruit.

 

Grapefruit Nutrition and Health Benefits

Grapefruits are an excellent source of vitamin C with the average grapefruit providing up to 83% RDA. Pink grapefruits are a good source of vitamin A (as beta-carotene) with the average fruit providing 29% RDA. They are not as high in calcium as oranges. Grapefruits are water-rich which helps facilitate cleansing and detox. Diets high in citrus fruits, such as grapefruits, have been shown to lower the risk of esophageal, oral and stomach cancers.
Powerful antioxidants in grapefruits may lower risk for heart disease. A 12-week study at the Scripps Clinic in San Diego lead by Dr. Ken Fujioka showed that eating one half grapefruit before meals helped facilitate weight loss due to a compound in the fruit itself. Findings published in the February 2006 issue of the Journal of Agricultural and Food Chemistry suggested that eating one grapefruit per day may significantly lower cholesterol levels for patients who were not responding to cholesterol-lowering medications.

 

Grapefruit Drug Interactions

Grapefruits contain compounds that interfere with certain medications including statin drugs such as Lipitor and Zocor. If you are on any medications, please consult with your doctor or pharmacist before consuming grapefruit.

 

How To Use Grapefruits In A Green Smoothie

As with all citrus fruit, I routinely remove the seeds and peel them before blending them in a green smoothie. With grapefruit, you can leave as much of the pith on to get extra fiber and nutrients. Always discard the outer peel.
You can also juice grapefruits in a citrus juicer and use the liquid to help blend (and flavor) a smoothie.

Source
http://www.incrediblesmoothies.com/recipes/grapefruit-smoothie-recipes-and-nutrition/

4 Smoothie Mistakes That Make You Gain Weight

After dusting off the ol' blender a few months ago, you've been proudly making smoothies instead of downing enormous bowls of cereal or bagels for breakfast. You expected the pounds to just fall off, but they're not. Here are some reasons why:

Mistake No. 1: Your Smoothie Skimps on Fiber

Fiber is as close to a magic weight-loss pill as you're going to get. It's what fills you up to prevent hunger so you end up eating less later in the day. Fruits do offer fiber—but only if you pick the right ones. Bananas are one of the most common smoothie ingredients, but half of one only offers 1.4 grams of fiber. Try to get at least 10 grams in your smoothie by adding fiber-rich foods such as berries, kale (it has twice as much fiber as spinach), avocado, kiwi, pear, beans, flax meal, chia seeds, and certain plant-based protein powders.

 

Mistake No. 2: Your Recipe Lacks Protein

Your smoothie may be green as can be, but that doesn't mean it contains the protein you need to sustain your energy throughout the day. To resist the urge to snack on high-calorie pick-me-ups, aim for at least 10 grams of protein per smoothie. Some good sources: milk or soy milk (instead of lower-protein almond milk), Greek yogurt (it has more protein than the regular kind), cottage cheese, protein powder, soft tofu, beans, nuts, or nut butter. If you need some recipe ideas, check out these five high-protein smoothies.

Mistake No. 3: You Overdo It on the Fruit

Sipping on a cold, creamy smoothie made solely from a variety of fruits is much healthier than downing a doughnut. But while fruits are full of fiber and nutrients, they aren't void of calories. So when you fill your blender with five different fruits, you could end up with a smoothie that clocks in at more than 500 calories. Since fruits are full of natural sugars, your body also metabolizes them quickly, leaving you with hunger pangs within an hour. To avoid this issue, pair your fruit with a protein source such as milk, soy milk, yogurt, protein powder, soft tofu, beans, nuts, or nut butter.

 

Mistake No. 4: You Add Extra Sweeteners

One tablespoon of honey or maple syrup will tack on over 60 extra calories—and you don’t need it if your smoothie contains naturally-sweet fruit. Of course, added sweeteners are also found in flavored yogurt, fruit juice, sweetened milks, and fruits canned with syrup. So avoid the extra sugars, and experiment with using plain yogurt and unsweetened soy or almond milk instead. Trust us, your taste buds will get used to it.



Sources
http://www.womenshealthmag.com/weight-loss/weight-gain-and-smoothies

20 Ways to Make Homemade Meal Replacement Shakes for Weight Loss (suitable for all special diets)

If you are new to my website I’ll give you a bit of background.  The name, Green Thickie means a filling meal replacement smoothie which is a complete meal with optional greens to make it a Green Thickie.
I have hundreds of recipes for meal replacement shakes on this website.  I started off adding oats to my smoothies to turn them into meal replacement shakes.  After a while I started experimenting with other ingredients to make the smoothies thick and filling.  Now I’ve experimenting with grain free diets so I’ve just found a whole load more ingredients that make perfect additions to make homemade meal replacement shakes.

I also use my Green Thickies as a great tool for weight loss.  If you drink one Green Thickie for breakfast and another for lunch and a home cooked healthy dinner, you should see results when it comes to health and weight loss.  Get started with Green Thickies here.

So if you are interested, any of the Green Thickie Recipes on this website can be used as meal replacement shakes for weight loss.  Green Thickies are designed to be the perfect meal for busy people.  If you don’t have time to sit down and eat a proper meal, you’ll get everything you need for one meal from a Green Thickie.  Because they are so filling I don’t usually feel the need to snack in between meals and nor do I have time to snack.  So I don’t have too many snack recipes on this website.

A lot of people ask me what else to eat besides Green Thickies, so I developed my 7 Day Diet Plan for Weight Loss and Improved Health which will give you a full calorie counted meal plan to help you lose weight which incorporates some tasty recipes that aren’t published on this website.  Click here to have a look at Green Thickies Diet Plan.

There are 6 ingredients in most green thickies.  The essential ingredients are liquid and fruit/vegetables for nutrients.  But I also add something sweet to my smoothies such as dried fruit to make them taste gorgeous.  I also add greens as I believe eating leafy greens regularly takes your health to the next level.  To make them into a complete meal there are 2 more elements which are a protein source such as nuts or seeds and a filler. Keep reading to find out about fillers.

This blog post explains the different choices of fillers you can add to your smoothie to make them into a complete meal.  But after I explain the fillers I’ll also give you a formula for making your own homemade meal replacement shakes for weight loss.
So now that I’ve explained the concept behind Green Thickies, I’m going to give you a list of ingredients that you can use to turn any smoothie into a filling meal replacement shake.

Each of my recipes serves 2, so all these fillers need to be added to a batch of smoothie that is enough for 2 portions.

 

How to add the fillers to smoothies to create Meal Replacement Meals

To make your own meal replacement shakes, you can either:

• Use one of my recipes and add your choice of filler to it from the list below, or
• Create your own smoothie with the template at the bottom of this post.

 

20 Fillers to turn any smoothie into Meal Replacement Shakes

Choose 1 from the following list to add to your smoothie – Each smoothie serves 2 so drink half of the smoothie for each meal.

 

Raw Ingredients (Raw, Vegan, Paleo, Primal, Grain Free, Gluten Free, GAPs, SCD Diets)

1) 3 Medium Bananas/ 3 Cups of Banana Chunks (in addition to the bananas already in the recipe)*
2) 3 Small Mangos/ 3 Cups of Mango Chunks*
3) 1 Medium Avocado or 2 small avocados*
4) 4 Tablespoons Coconut Butter* (Get good quality Coconut Butter here) (low Carb)
5) 2/3 Cup of Coconut Milk from a Can* (Get good quality Coconut Milk here) (low Carb)

6) 4 Tablespoons of Coconut Cream* (Get good quality Coconut Cream here) (low Carb)

 

Nuts (Raw, Vegan, Paleo, Primal, Grain Free, Gluten Free, GAPs, SCD Diets)

7) 1/3 Cup Nuts (get good quality nuts here)
8) 3 Tablespoons Nut Butter*  (get good quality nut butter here)

Seeds (Raw, Vegan, Paleo, Primal, Grain Free, Gluten Free, GAPs, SCD Diets)

9) 1/2 Cup Seeds  (get good quality seeds here)
10) 3 Tablespoons Seed Butter*  (get good quality seed butter here)

Grains

11) 1 Cup of Oats (get good quality oats here)
12) 1 Cup of Quinoa (get good quality quinoa here)
13) 1 Cup of Buckwheat (get good quality buckwheat here)

 

The Healthiest Smoothie Filler in the world!

14) I now use either Balance Complete or Power Meal smoothie fillers almost all of the time because they contain an abundance of nutrients and I have never felt as healthy or as energetic since I started using these products.  To find more out about them you can watch my video here.  They are by Young Living and you can purchase them here.  Or to find out how to save 24% on your order you can read more here.

 

Other Carbs (Vegan, Grain Free, Gluten Free)

15) 1 Cup Sweet Potato*
16) 1 Cup White Potato*

 

Eggs (Low Carb, Grain Free, Gluten Free, Primal, Paleo, GAPs, SCD Diets )

 17) 4 Large Raw or cooked Eggs (Organic/ Free Range)*

 

Dairy (Low Carb, Grain Free, Gluten Free, Primal, GAPs, SCD Diets )

18) 6 Tablespoons Cream (Raw/Organic)*
19) 1 Cup Full Fat Cottage Cheese (Raw/Organic)*
20) 1/3 Cup Full Fat Creamed Cheese (Raw/Organic)*
All of these fillers have roughly the same number of calories.  Each smoothie serves 2 so you would consume half of these fillers per smoothie.  This might seem a lot to you but remember, this is a complete meal, not a snack!  Some of them are bulkier than others so although each shake will be roughly a pint (500ml) some may be smaller and some larger, but all should fill you up until your next meal.
*I have added a star next to the fillers that are easiest to blend without a high speed blender.  All of the ingredients can be blended with any blender but it is easier to blend if you soak hard ingredients overnight first.  Another option is to grind your grains, nuts and seeds using your blending or coffee grinding before adding them to your smoothie.
I have chosen these fillers as most of them have a fairly neutral taste, and you’d be surprised how much the sweet fruit can overpower the taste of both the fillers and any greens you add to your smoothie.

How to prepare the fillers for your meal replacement shakes

Most of the fillers can be added raw but to aid digestion, improve available nutrients and make the smoothies easier to blend it is advisable to prepare the fillers in the following ways:

• Oats: Soak these in the smoothie liquid overnight and add straight to the blender (get good quality oats here)
• Quinoa: Rinse then soak these in the smoothie liquid overnight and add straight to the blender.(get good quality quinoa here)
• Buckwheat: Rinse these and continue to rinse every couple of hours for 8 hours then add straight to the blender.  (get good quality buckwheat here)
• Sweet Potato: Cook this first by steaming it for 10 minutes or baking it for 20 minutes
• White Potato: Steam this for 12 minutes and bake it under tender, about 45 minutes.
• Cooked beans: Rinse canned beans or follow packet instructions to soak and cook dried beans.
• Seeds and nuts: Soak over night, rinse and add to the blender.   (get good quality nuts and seeds here)
• * If using dates or other dried fruit, it’s also good to soak these overnight in the smoothie liquid and add it all to the blender.

 

How to make Homemade Meal Replacement Shakes for Weight Loss

Here is a formula that you can you to make your own smoothie.  For more information on creating your own smoothie, please read How to make a Smoothie in 5 Easy Steps. 
To make 2 servings of smoothie add the following ingredients:

1. 2 Cups of Liquid
2. 2 Cups of Fruit or if you are avoiding fruit, 2 cups of salad vegetables
3. 1/4 Cup of Dried fruit or 2 Tablespoons of liquid sweetener such as Raw Honey or Maple Syrup
4. 1/4 Cup of Nuts or Seeds or 2 Tablespoons of Nut/Seed Butter or other protein source such as 2 Tablespoons of Gelatin
5. 1-2 Cups of mild leafy greens
6. One of the fillers above

Remember – for homemade meal replacement shakes for weight loss drink 1 serving which is half of the above recipe formula.  This formula will make approximately 2 pints and to lose weight, drink 1 pint as a meal replacement.  Do this for breakfast and for lunch and then have a sensible dinner that is suitable for the particular diet you are following.  This is a great formula for weight loss.  For a complete meal plan – check out my 7 Day Diet Plan to boost your weight loss even more. If you get tired of having 2 sweet meal replacement shakes every day, make your first shake with fruit and your lunch shake with vegetables so you get a variety of fruit and vegetables in your diet. Have a look at my Vegetable smoothie and add your preferred filler to it.

Source
http://www.greenthickies.com/20-ways-to-make-homemade-meal-replacement-shakes-for-weight-loss/

7 Reasons Your Smoothie Is Making You Fat

Fibre Fail 

Fibre is as close to the magic pill of weight loss as you're going to get. It's what fills you up to prevent hunger so you end up eating less later on in the day. Fruits do offer fibre but only if you pick the right ones. Bananas are one of the most common smoothie ingredients, but half of one only offers 1.4 grams of fibre. Aim to include at least 10 grams in your smoothie by adding fibe-rich foods such as berries, kale (it has twice as much as spinach), avocado, kiwi, pear, beans, flax meal, chia seeds, and certain plant-based protein powders.

Protein Problems

You've not only added spinach to your smoothie, but you threw in some kale as well. Your body will appreciate the nutrients and fibre found in these greens, but they don't offer a lot of the protein needed to sustain your energy to prevent unnecessary snacking on high-calorie pick-me-ups. Aim to include at least 10 grams of protein by throwing in some milk or soy milk (avoid almond milk as one cup only offers one gram), Greek yoghurt over regular, cottage cheese, protein powder, soft tofu, beans, nuts, or nut butter. If you need some ideas, check out these five high-protein smoothies.

 

Too Much of a Good Thing

Sipping on a cold, creamy smoothie made solely from a variety of fruits is much healthier than downing a doughnut, but even though fruits offer fibreand nutrients, they aren't void of calories. Filling your blender with five different fruits could mean 500 or more calories. Since fruits are full of natural sugars, your body will metabolise them quickly, and hunger pangs will kick in within an hour. Avoid this issue by pairing your fruit with a protein source such as milk, soy milk, yoghurt, protein powder, soft tofu, beans, nuts, or nut butter.

A Little For Your Sweet Tooth

One tablespoon of honey or maple syrup will tack on over 60 extra calories, which is unnecessary if you're using naturally sweet fruit in your smoothie. But added sweeteners can also be in the form of flavoured yoghurt, fruit juice, sweetened milks, and canned fruits in syrup. Be mindful of the extra sweetness you're adding, and experiment with using plain yoghurt and unsweetened soy or almond milk instead — your taste buds will soon prefer the subtly sweet.

But They're Healthy . . .

Unfortunately, just because a food is nutritious doesn't mean it's low in calories. Certain foods such as avocados, dates, nuts, nut butters, whole milk yogurt, sweetened milks, fresh-pressed juices, oats, and even fruits like apples, pears, mangoes, cherries, and bananas can tack on a hundred calories each. Don't shy away from these good-for-you ingredients — just use small amounts.

Piling It Up

That blender or NutriBullet container is pretty large, so it's easy to fill it to the brim with every healthy ingredient you can think of, and before you know it, you've created the tastiest 600-calorie smoothie ever. Measuring out ingredients (instead of eyeballing) is essential if you want to keep the calories down. Copy these smoothie recipes that are under 300 calories, especially if you're pairing yours with something else like a slice of toast or muffin.

Sippable Snack

Protein and carbs are essential after a workout, but a snack is just that, a snack; it's not a minimeal. Smoothies tend to be around 300 calories or more, and since snacks should be around 150 calories, that puts you way over the calorie line. To avoid sipping down hundreds of excess calories, a simple snacking solution is to cut your favourite smoothie recipe in half. 



Source
http://www.popsugar.com.au/fitness/How-Smoothies-Can-Cause-Weight-Gain-34557956#opening-slide

16 Easy Diet Tips That Really Work

Exercise plays an essential role in any weight-loss journey, but how you fuel your body is just as — if not more — important. If you're ready to embrace new lifestyle changes and even more ready to stop feeling like food is a constant struggle, here are the straightforward tips we live by that really work.

1. Lose the mind-set that foods are off-limits: According to trainers Chris and Heidi Powell, "anytime you deprive yourself of food . . . all you want is what you can't have!" Take your mind-set away from sacrifice, and allow yourself everything in moderation.

2. Keep it clean: Replace processed foods with clean (whole and natural) items. Not only are natural options more nutritious, you'll find that their flavours are more satisfying.

3. Opt for whole grains: Refined and processed carbs weigh you down and muck up your progress. Fibre-rich whole grains keep hunger at bay, support healthy digestion, and are a crucial part of a long-term weight-loss success.

4. Greek yoghurt is your best friend: Instead of sour cream, dollop this protein-rich yoghurt on your burrito bowl. Make it into a creamy pasta sauce that satisfies any Italian cravings. Honestly, is there anything this protein-rich dairy option can't sub for?

5. Make your snacks smarter: Instead of a snack that includes just one food group, go for two — even three. The winning combination of protein, fibre and carbs fuels workouts and keep you full.

6. Eat (don't sip) your produce: According to US Biggest Loser chef Cheryl Forberg, RD, when you eat a whole piece of fruit with all the fibre intact, your body will release blood sugar slowly, and you'll stay satisfied for longer. Enjoy the occasional fresh-pressed juice as a treat and learn to eat your produce!

7. Eat carbs in the morning: Totally eliminating carbs from your life is not a long-term technique for success, but when you eat carbs earlier in the day, you have more time to burn them off, says trainer Bob Harper.

8. Top your salad right: Croutons and preservative-laden dressings have got to go. Dress your favourite salad in a lighter homemade recipe instead, and pile on the veggies, protein, and produce. If you're craving crunch, add some nuts instead.

9. Skip the fryer: Bake, steam, or sauté, but please don't fry! It packs on the calories and fat and can leave you in a serious food coma.

10. More spice, less sauce: Sugar- and cream-based sauces cover up the natural flavours of the foods you're enjoying and add an extra layer of unnecessary calories. Go light and bright with a squeeze of citrus and experiment with fresh herbs.

11. Seriously, say no to soft drink: The extra calories and chemicals that come from soft drink are just not worth it. If you love bubbles, sip sparkling water instead. In the beginning, it will be hard, but if soda is a part of your daily diet, this is 100 percent worth doing.

12. Always add something green: When it comes to lunch and dinner, always add something green to your plate. Serve spinach with last night's leftovers or order a salad at your favourite takeout spot. It ups the nutrition of every meal, every time.

13. Drink your coffee and tea without sugar: Instead of squeezing honey and adding packets of sugar into your morning beverage, keep your blood sugar level by skipping these unnecessary additions.

14. Cook one serving: If portion control is a problem, cook single-size servings of your favourite foods. Simply divide your favourite recipes accordingly and skip out on temptation.

15. A little bit of hunger isn't bad: According to Cynthia Sass, MPH, RD, "you should feel mild to moderate hunger three to four times a day at your scheduled meal times." When your hunger returns, it's a signal from your body that it's time to refuel!

16. Leave space for smart indulgences: Plan ahead, and keep your diet extra clean leading up to your special indulgence. It will make the whole experience that much sweeter.


Source
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http://www.popsugar.com.au/fitness/Healthy-Eating-Diet-Tips-Tricks-Actually-Work-35117401