While our parents may have had good intentions, telling us, as children, to clean our plates, when we were no longer hungry, this set us up to be overweight adults. No one should be forced to eat if their body is telling them they are full.
By cleaning our plates, our stomachs expand, and our bodies get used to eating more food. When we go out to a restaurant, most people eat everything, except maybe the broccoli, that they are served, and then exclaim that they are full. Fullness is when you’ve eaten too much. Stop eating when you’re no longer hungry, not when you’re full.
Since we’ve been so accustomed to cleaning our plates, put an appropriated sized portion of food on a small plate, which looks like more food to our eyes. Our parents may have fed us unhealthy foods, and excessive portions, but that doesn’t mean that we can’t change our habits.
Healthy foods can be delicious, depending on the recipe, but don’t expect a vegan, gluten-free pizza to taste anything like a cheese and pepperoni pizza. Instead of a pasta alfredo makeover, think instead, of shrimp tacos. If your healthy, lower calorie meals and snacks taste good, you’re more likely to stick to the plan.
You should be hungry when you’re eating fewer calories, that means you’re losing weight. You shouldn’t feel like you’re starving though. Drink more water and add cauliflower, broccoli and/or beans to your meals to fill you up.
Instead of dreading going on a diet, think about all the positive outcomes of weight loss: more energy, buying nicer clothes, reducing or eliminating medication, looking younger and fitter, sleeping better, having less aches and pains, feeling happier, getting compliments, and finally liking the reflection in the mirror.
Don’t feel obligated to clean your plate, no matter who served you, or how much that meal cost. You can always eat the leftovers later. And, don’t tell anyone they have to clean their plate.
I’ve been complaining that there isn’t any really yummy low-calorie vegan ice creams, so when my husband brought home this pint of Cranberry Cherry Swirl Mousse from So Delicious when he went to Sprouts market, I was skeptical. I don’t really like cherries, or cranberries, so I was excited when it tasted more like raspberries. It’s sweet, light and fluffy, and only 300 calories for the whole pint! I ate half the day he bought it, but since it was only 150 calories, that made me even happier.
The other flavors, Peanut Butter, Chocolate Chip, Strawberry and Lemon are good too, but Cranberry-Cherry is my absolute favorite.
Here’s the link for the company: http://sodeliciousdairyfree.com/product_groups/dairy-free-frozen-mousse
I was asked, “What is the most important thing for fat loss?” The answer is: meal prep. If you’re hungry, you’re going to grab what’s quick: takeout, chips, a protein bar, cookies, and/or a frozen meal (typically mac & cheese, or pizza). I tend to gravitate towards tortilla chips, and too many nuts.
Those items are high-calorie, high-fat, and lack nutrients, so you’ll probably eat more than you burn. Your body needs nutrients, not just calories, which is why you want to chose the most nutrient-dense foods which will fill you up.
Here’s a recipe to reduce the oil and calories from your diet. The popcorn comes out fresh and crunchy and it takes just two minutes to make.
Put 2 tablespoons popping kernels in a brown sandwich bag. Fold bag over in one-inch sections, four times. Place bag in microwave, right side up (so flat part is on the bottom and folded side is on the top).
Heat in microwave for 1.45 seconds. Watch microwave, as popcorn can burn easily, and since different microwaves are hotter than others.
Remove from microwave, open bag slowly, keeping your face away from the steam.
Add your favorite toppings to the top of the bag, close it and shake a few times. I use a combination of salt, cayenne pepper and coconut sugar.
Approximate calories: 125 carbs: 30 grams.
I love granola, but I don’t like all those calories and I try to limit sugar, so I make my own. Just toss the ingredients in a bag and shake!
I keep a zip lock bag of this granola in my purse, and another in my gym bag so I have something to snack on when I’m out and about, and hungry in between meals.
Hunza golden raisins cost a bit more, but you don’t need too many (you can always substitute dark chocolate chips), are a good source of healthy fast carbs, and have the added benefit of tasting like chewy, sweet gummy bears.
- ¼ cup sliced cashews, slivered almonds, or chopped walnuts
- ¼ cup toasted oats
- ¼ cup coconut flakes, unsweetened
- ¼ cup Hunza golden raisins
Put all in a zip lock bag and shake. Serves 4.
Nutritional information Per serving: 152 calories gross carbs: 14 protein: 3 grams
Crispy, shredded, baked sweet potato with crunchy kale topped with fresh, red bell pepper, and drizzled with a sweet and nutty dressing makes this salad unique and absolutely delicious! I’ve been making it every week for over a month. This recipe has no oil either!
Sweet Potato Crisps with Kale Chips & Tahini Dressing
1 large sweet potato*
2 large shallots
1 large bunch of curly kale
1 red bell pepper, seeded and diced
2 T tahini
¼ cup coconut milk (any type)
1 T pure maple syrup
2 T golden raisins
Preheat oven to 375 degrees. Peel and coarsely chop sweet potato into large chunks. Placed chopped sweet potato in a food processor select the shredding attachment. Shred sweet potato. Place shreds in a large glass of a baking dish, lined with parchment paper, and spread sweet potato shreds evenly in half the pan.
Wash kale and remove leaves from stems. Put kale in food processor and shred. Place the shredded kale in the other half of the baking dish. Slice shallots and place on top of the kale.
Bake in oven for 1 hour, stirring every 15 minutes, keeping the kale separate from the sweet potatoes, until sweet potato and kale are crisp. While this is baking, make the dressing by combining the tahini, coconut milk, and maple syrup in a small food processor until incorporated.
When sweet potato and kale are cooked and crisp, remove from oven, and place ¾ cup of shredded sweet potato on a small plate. Top with the following ingredients in this order: kale, red bell pepper, raisins and dressing. It’s best eaten right away. You can add your favorite mild flavored protein such as tofu, grilled chicken, or tilapia. Drizzle dressing over protein too.
*Sweet potatoes are white. Yams are frequently mistitled as sweet potatoes, and they taste different. Yams are orange and yams don’t crisp up, so make sure you get white sweet potatoes and not orange yams.
When most people are in pain, they take an over-the-counter, non-prescription drug, such as Advil, Ibuprofen, or Tylenol. What’s not widely known is that these pain relievers increase the chances of a heart attack, stroke (1), liver damage (2), and interfere with muscle growth (3).
It’s not uncommon for people to take pain medication after being sore from a hard workout, so I was shocked to learn that pain relievers can hinder muscle gains. “Muscle injury is an important stimulator of muscle hypertrophy and increased strength. Suppressing muscle inflammation with over-the-counter drugs such as non-steroidal inflammatory drugs or NSAIDs (e.g., ibuprofen or Motrin, aspirin, or Ascriptin, and naproxen or Aleve) after training can interfere with muscle protein synthesis and hypertrophy” (4).
I’m not aware of any drug, that doesn’t have side effects. The bottom line is to only take drugs, when you absolutely have to.
3. Fahey, EdD, Thomas. Strength and Conditioning. Carpinteria: International Sports Sciences Association. 9th ed., 2018. Print. Pg. 95
4. AM J Physiol Cell Physiol 287: C475-483, 2004.
Caramel is typically made from sugar, dairy and vanilla, and contains a lot of calories. I found Sweet Drops, which is a zero calorie, zero carbohydrate sweetener, made from stevia, and have been adding this to my smoothies and oatmeal. I’ve tried vanilla too, and that’s also yummy. My husband adds a squeeze of the caramel to his coffee with a little bit of So Delicious coconut milk beverage.
If you’re looking to cut back on dairy, or eliminate it, want to reduce calories, and/or trim unhealthy foods, give this sweetener a try.
If you can’t find it at your local market, it’s available on Amazon. Here’s the link: https://www.amazon.com/STEVIA-SWEET-DROP-CARAMEL-1-7OZ/dp/B01B0488QM?th=1
I was so excited when I found So Delicious brand frozen mousse in Sprouts so I bought four different flavors. What’s extra special about these is not just that they are vegan, they are low-calorie, at around 300 calories for the whole pint! Typical vegan ice cream is about 150 or more calories for just ½ cup, so if I devoured a pint of vegan full-fat ice cream, that would be over 600 calories! Since I have very little control when it comes to sweets, this is great for me.
I tried Peanut Butter, Chocolate Chip, Strawberry and Lemon…all delicious. Peanut Butter and Chocolate Chip are my favorites out of the four. The remaining flavors I haven’t tried yet are mango, salted caramel and cranberry. I’m hoping they come up with a raspberry/almond swirl.
These frozen desserts don’t have the richness of ice cream, it’s the consistency of whipped cream; which is not a bad thing; it’s just different.
Do I recommend these? You bet! Just buy one at a time. I ate the whole pint of each flavor, one day after the other.
Low-calorie vegan mousse: http://sodeliciousdairyfree.com/product_groups/dairy-free-frozen-mousse
I was trying to create quick grab-and-go healthy nut bars, but I was pleasantly surprised that these taste like banana bread, but without any sugar (except for two tablespoons of honey in the entire batch). The sweetness and moisture (these are nice and moist) comes from ripe bananas. There’s no flour, butter, dairy, added fats, wheat or gluten. Don’t omit the quinoa, which adds a wonderful unique crunch. These are really easy to make too.
- 2 large ripe bananas
- 2 T brown flax seeds, whole
- 1 cup rolled oats
- 2 T honey (or maple syrup, if vegan)
- ¼ cup Hunza golden raisins (or mini, dark chocolate chips)
- ¼ cup quinoa
- ¼ cup almond butter, creamy, unsalted
- ¼ cup walnuts, chopped
- 1 tsp cinnamon, ground
- 1/8 tsp salt
Preheat oven to 350 degrees. Cut parchment paper to line inside of an 8×8-inch glass baking dish. Pour quinoa in a small sauce pan, and cook on medium heat for 2 ½ minutes. Grind flax seeds in a coffee mill (or buy pre-ground. It’s fresher and less likely to get spoiled if you grind them yourself right before you use them).
While quinoa is toasting, put bananas, honey, ground flax, cinnamon, salt, and almond butter in a large mixing bowl and mix with a large spoon. Toss quinoa inside the sauce pan so the other side gets toasted, and continue heating (toasting) for another 2 ½ minutes. Add oats, quinoa, raisins or chocolate chips, and walnuts, and stir until incorporated. Spoon dough into the baking dish, and level out with the back of a spoon. Bake for 25 minutes in the oven. Let cool for 1 hour, then cut into 16 squares (4×4). Keep in refrigerator, covered.
makes 16 squares
1 square: 119 calories 16 gross carbs 5 grams fat 4 grams protein