7 Nutrients in Chia Seeds That Can Help You Lose Weight and Look Great ...

We all know that chia seeds are a so-called superfood today, but what you may not know is just how certain nutrients in chia seeds actually contribute to weight loss better than other foods. Chia seeds’ nutrient profile is unique to any other nut, seed, etc. They are a tiny complex of nutrition heaven, and the best part is, you can add them to anything! There are endless amounts of chia recipes out there, so to encourage you to make some, check out these nutrients in chia seeds. These nutrients won’t just help you lose #weight, but also help to keep you looking great too!

1. Soluble Fiber

 Soluble fiber is found in many foods, and is one of the most important nutrients found in chia seeds that aids in #weight loss. Soluble fiber soaks up excess water in the digestive tract, which slows down your blood sugar, slows digestion to enhance nutrient absorption, and it enhances fullness quickly. This lowers your risk for diabetes and nasty sugar cravings, while also stimulating leptin, the hormone in your brain that tells you you’re full. Soluble fiber also helps beat bloating by reducing constipation and soaking up excess water, to excrete it from your #body hours later. #Chia seeds soak up into a gelatinous gel after soaking in water for 30 minutes or so, which shows you exactly what they do once inside your body.This will help reduce bloating, constipation, and help keep you full and energized for hours!

 

2. Omega 3 Fatty Acids

 Chia seeds have five grams of omega 3 fatty acids in just one ounce. They have more omega fatty acids than salmon per serving, and they are excellent to substitute for fish as a vegan source of these fats. Omega 3s help keep your #skin supple, and they reduce and prevent wrinkles. They also keep your heart healthy by reducing cardiovascular disease symptoms and risks. When it comes to a fast metabolism, omega 3s are crucial. These healthy fats speed up metabolism, while also halting hunger, which creates a dual effect for beating #weight gain and sluggishness. Researchers have even found the omega 3 fatty acids in chia to be used and absorbed by the #body better than those in flax, which technically have even higher amounts of omega 3s than chia.

3. Calcium

We are always hearing about how calcium in dairy can aid in #weight loss, right? Oh, and don’t forget we need calcium for strong bones and teeth! Calcium does aid in #weight loss since it seems to reduce stress and blood pressure, which reduces cortisol levels. Cortisol is the fat-storing hormone that our bodies send out when we are stressed. High blood pressure from a poor diet or stress is also powerfully quelled by a good dose of calcium. What most #people don’t know is that dairy is actually not the highest or most bioavailable source of calcium, plus it is extremely acidic to the body and harsh on the digestive tract. Chia seeds have more calcium per tablespoon than dairy, and they reduce inflammation, instead of enhance it. Just one tablespoon of chia has 18% of your daily calcium requirements, so eat 2 tbsp. three times a day to meet your daily calcium quota. Add chia to smoothies, sauces, dressings, top your oatmeal with it, or even make chia pudding. I've noticed my nails also look so much better and don't ever break since adding #chia seeds to my diet.

4. Manganese

 Manganese is one of the most overlooked minerals in foods today, if you ask me. Manganese is found in many foods such as nuts and seeds like #chia seeds. It is a powerful and necessary nutrient to give you strong and healthy bones, that help to support your muscles. When your bones are weak, you muscles don’t have the support they need, and it can slow down your metabolism. With chia seeds’ manganese and calcium content combined, your bones will be well nourished to give you energy and the framework your muscles need to function at their peak level. Just one 2 tbsp. serving of chia has 30 percent of your daily manganese requirements.

5. Phosphorus

Let’s talk about phosphorus, shall we? If you’ve never heard of this important mineral, it’s #time for me to enlighten you! Phosphorus is a powerful nutrient in #chia seeds that also contributes to healthy bones, but phosphorus is unique to other bone-building nutrients. Phosphorus also contributes to protein synthesis, which aids in muscle growth and repair. Guess what this means? A higher metabolism! If your muscles are weak and have no support to build protein, your metabolism will slow down quickly. Phosphorus has been found to aid in constipation as well, which can reduce bloating and sluggishness. To keep your smile #beautiful, phosphorus keeps your teeth strong and supported, as well preventing them from breaking or chipping. All you need is just one 2 tbsp. serving of chia to obtain 27 percent of your required phosphorus levels for the day.

6. Protein

Protein is perhaps the most popular nutrient we hear so much about associated with #weight loss and health. Protein IS important for #weight loss and health, not to mention keeping you pretty! Protein is made of collagen fibers, which keep your skin supple and in tip top shape, which creates an anti-aging effect to the #skin. Protein also keeps your muscles primed for burning fat for fuel and energy. The key is, we need more plant-based sources of protein because animal proteins are acidic to the body, which can actually age us instead of make us #look more youthful. The rumor that plant proteins aren’t as bioavailable to our bodies has actually been proven to be incorrect. All sources of plant-based proteins are easily used by your body and #chia seeds are one of the best sources per serving. In just 2 tbsp. you get 4 grams of protein, so next #time someone asks you where vegans get their protein, tell them about chia!

7. Tryptophan

Tryptophan is such an important nutrient for your body, especially for beating stress, anxiety and stress-induced eating that leads to #weight gain. Typical tryptophan rich foods include yogurt, turkey, sweet potatoes, oatmeal, almonds, cashews and most nuts and seeds. Chia seeds are no exception! Chia seeds offer a rich source of tryptophan that calms down your nerves quickly and reduces stress-induced cravings. Tryptophan is crucial to the manufacturing of serotonin in the brain, which promotes a sense of calm and happiness. It also makes you fuller quicker because it calms you down. Add chia seeds three times throughout your day to get the most #benefits. Tryptophan can also make you sleepy, so if you have insomnia, don’t reach for the cookies- just make some chia pudding!

 

Chia seeds can be bought online or in a health food store and are widely available. I like using them in smoothies, homemade protein bars, or just making some chia pudding by mixing them with stevia, cinnamon and #almond milk. How do you enjoy #chia seeds? Comment below.

Source
http://food.allwomenstalk.com/nutrients-in-chia-seeds-that-can-help-you-lose-weight-and-look-great?utm_source=aws&utm_medium=Website&utm_campaign=related_api

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

5 Smoothies That Actually Fill You Up

Whipping up a morning smoothie seems like a foolproof way to start your day. It’s easy to watch your portions, chock-full of nutrients, and better for you than sugar-laden cereal—right? Not always. Blitzing a bunch of fruit together can spike your blood sugar faster than a Ferrari and kick your cravings into high gear, warns Christine Avanti, RD, author of Skinny Chicks Eat Real Food.

But smoothies don’t have to mean hunger pangs and an emergency pit stop at Dunkin’ Donuts. The key is adding ingredients that help but the brakes on cravings. “Fiber and protein are key in helping keep you fuller for longer—and because fats don’t increase blood sugar levels, they don’t trigger cravings for more carbs,” says Katherine Brooking, MS, RD, coauthor of The Real Skinny. Whip up one of these five healthy and hearty smoothies that’ll satisfy you all morning long.

Raspberry Bomb

Low-sugar, high-fiber foods like raspberries help fill you up, and this single smoothie packs in all the recommended fiber for the whole day.

SERVINGS: 1

1 Tbsp chia seeds
1 Tbsp water
1½ c frozen raspberries
½ c silken tofu
1 c water
3 ice cubes

1. STIR together chia seeds and 1 tablespoon water in a small bowl until they form a gel (about 2 minutes).
2. COMBINE chia mixture and all ingredients in a blender and blend until smooth.

NUTRITION (per serving) 325 cal, 12 g pro, 43.5 g carb, 25 g fiber, 11.5 g fat, 0 g sat fat, 225 mg sodium

Tropical Twister

This dairy-free, vegan smoothie contains nutrient-dense kale, and delivers a healthy balance of filling protein, fiber, and fat.

SERVINGS: 1

¾ c frozen mango chunks
2/3 c frozen pineapple chunks
1 c chopped kale
½ scoop (18 g) vanilla pea protein
1½ c unsweetened coconut milk

Combine ingredients in a blender and blend until smooth.

NUTRITION (per serving) 345 cal, 11.5 g pro, 57 g carb, 8 g fiber, 8 g fat, 7.5 g sat fat, 265 mg sodium

Creamy Cashew

Nuts in a smoothie? You bet. Cashews add texture and healthy fats, which keep blood sugar spikes at bay.

SERVINGS: 1

¼ c cashews
1 medium frozen banana
1 c fat-free milk
2 Tbsp wheat germ
1 tsp honey
3 ice cubes

Combine ingredients in a blender and blend until smooth.

NUTRITION (per serving) 403 cal, 9.5 g pro, 57.5 g carb, 6 g fiber, 13 g fat, 2 g sat fat, 36 mg sodium

Raw Green Machine

Low energy-density foods like pears, cucumbers, and apples contain few calories per volume. Hemp seeds add vegetarian-friendly protein.

SERVINGS: 1

1 med pear
1 sm green apple
1 sm cucumber
3 Tbsp raw hemp seeds
Juice from ½ lemon
20 sprigs fresh parsley
1 c water

Combine ingredients in a blender and blend until smooth.

NUTRITION (per serving) 387.5 cal, 13 g pro, 54.5 g carb, 12 g fiber, 14.5 g fat, 1 g sat fat, 34 mg sodium

PB&B Power Breakfast

Protein is a proven satiator, and this powerhouse packs in 25 grams—more than half the daily recommended amount.

SERVINGS: 1

1 med banana
½ c fat-free plain Greek yogurt
1 c fat-free milk
1 Tbsp cocoa powder
1 Tbsp natural peanut butter
6 ice cubes

Combine ingredients in a blender and blend until smooth.

NUTRITION (per serving) 370 cal, 25.5 g pro, 49.5 g carb, 6 g fiber, 8.5 g fat, 1 g sat fat, 95 mg sodium

Source

http://www.prevention.com/food/cook/5-smoothies-actually-fill-you

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

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

5 Drinks to Help You Lose Weight

let me know what you guys think of the video.

Satisfy Your Insatiable Sweet Tooth With These Healthier Nibbles

Don't ignore your dessert cravings! When that sweet tooth calls for a lusciously decadent treat, feel good reaching for these healthier alternatives that'll offer a bit of nutrition and that sweet taste your taste buds lust after — you won't be disappointed!

Smoothie Central

If you're craving something rich and creamy like a milkshake, a smoothie makes a healthier option. To give fruit smoothies a more creamy consistency, add protein powder, yoghurt, or soy milk. Here's a vegan smoothie recipe that tastes just like a vanilla milkshake. Or if you've got a chocolate craving, go for this mixed berry and chocolate smoothie.

All-Day Breakfast

Pancakes and waffles aren't strictly reserved for the breakfast table. If you're craving something like a cupcake, turn to recipes like cinnamon oatmeal waffles or whole wheat sweet potato pancakes topped with honey nut yogurt instead. Make a big batch and keep a few in the freezer when cravings strike.

Grab Your Spoon

If ice cream is your weakness, save calories by filling your bowl with these vegan alternatives made with frozen fruit. Go for banana peanut butter or this one made with mango. One serving is only 150 calories.

For Creamy Cravings

If frozen fruit just won't cut it, and you know ice cream is too high in fat and calories, frozen yoghurt makes a great alternative. Try making these 30-calorie frozen yoghurt cups. Or for a quick creamy treat, dress up thick, rich non-fat Greek yoghurt with these dessert ideas.

Some Like It Hot

When a cold snack just won't do, bake up some fruit — sans the buttery pie crust. Pop some berries, pears, or apples into the oven (or even the microwave) with a touch of maple syrup and cinnamon sprinkled over the top.

When it's finished, add a small sprinkling of granola or nuts to give the allusion of a crust. Here's a video showing how to make baked apples or, if you have more time, bake up this apple pear oatmeal crisp the next time a pie craving hits.

Get Rollin'

For serious cookie cravings, skip the butter and eggs and make healthier no-bakes instead. These peanut butter crisp balls are vegan, or if you want a fruitier flavour, try these cherry almond protein coconut balls made with cottage cheese — both are around 78 calories apiece.

Source

http://www.popsugar.com.au/fitness/Healthy-Dessert-Recipes-32084175#opening-slide

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