Tuesday, March 13, 2012

Weight Loss Goals, and Breakfast Smoothie!


In order for one to lose weight they need to set goals. I had 3 major goals that I wanted to complete and maintain this year. For me it was simple, I knew what I wanted and I am holding myself accountable for the outcome of the goals I have set.
So what are my goals?
1) Lose weight
2) Lower stress
3) Improve my eating habits
In order to achieve these goals I used several task to knock them out one by one, simple enough right? Wrong! It’s hard to break a old dog of bad habits and that’s exactly what these were bad habits that need to be broke. So If you have these goal; Which I think you should because we all know that stress and poor eating habits lead to weight gain, but if you control stress level and eat better than you get the weight loss.
Task #1
DUMP the Fridge
Read the labels of everything in the kitchen, If something has one of the following ingredients in the first 5 ingredients throw it out! Simple sugars, syrups, white flour, saturated fats, and trans fats.

Task #2
Eat a Healthy Breakfast Every Day
A high-fiber cereal with a banana for potassium and 1% milk is a good start (you could also use soy milk) * When I don’t have time to sit and eat breakfast I make a breakfast smoothie. (Recipe below)
Task #3
Hydrate
Don’t just drink water when you are thirsty, 80% of people mistake hunger for thirst! Have a glass of water or green tea when feeling hungry. Wait 15 minutes, if still hungry, grab a handful of walnuts. And always be mindful of hydration while exercising, during strenuous activity and extreme heat!
Task #4
Ditch the Salt Shaker
Salt is the single biggest preventable reason for high blood pressure. The maximum daily intake of salt for a healthy individual is 2,300 mg. ( I have great tips on how to replace salt and to cook without Let me know if you want the recipes)
Task #5
LIMIT RED MEAT!
Only eat red meat once per week! By cutting saturated fats and high-cholesterol foods from your diet, you’re guaranteed to increase your overall health. Saturated fats are most commonly found in animal products like meat, poultry, seafood, eggs, dairy products, lard and butter. Ditch preserved meats all together. If you must have red meat, choose lean cuts like sirloin or tenderloin.

Magical Breakfast Blaster
 Can also be found in “You on a Diet, The Owner’s manual for waist management”
Ingredients: Makes 2 servings
½ large ripe banana, broken into chunks (or fruit of your choice)
1 scoop (1/3 cup) soy protein
½ tbsp. flaxseed oil
¼ cup frozen blueberries
½ tbsp. apple juice concentrate or honey (use one or the other)
1 tsp. psyllium seed husks
8 oz. water

Directions
Combine all ingredients in a blender. (You can add a few cubes of ice, as well as powdered vitamins) Cover and blend until fairly smooth.

Nutrition Facts
136 calories per serving
2.6g total fat
0.3g Saturated fat
2.4g Healthy fats
6.3g Fiber
16.8g Carbohydrates
11.1 sugar
29g protein
380 mg. sodium
93.5 mg. calcium
33.1mg. Magnesium
1.8 mcg selenium
195 mg potassium

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