Fitness Diets » lose weight

Low Fat Recipes: Oatmeal Peanut Butter Energy Bars

admin — Wed, 18 Nov 2009 02:03:15 +0000

Here is another great low fat recipe from FoodNetwork.com! Peanut butter makes a great low fat, low carb snack and also gives you great energy!

Ingredients

Cooking spray

1/2 cup honey

1/2 cup natural creamy peanut butter

2 tablespoons maple syrup

1 tablespoon canola oil

1/4 cup light brown sugar

1/4 teaspoon ground cinnamon

1 teaspoon vanilla extract

2 cups rolled oats

2 cups crisp brown rice cereal

1/4 cup toasted wheat germ

1/2 cup chopped roasted peanuts

1/2 cup chopped dried apricots

1/2 cup chopped dried figs

1/2 teaspoon kosher salt

Directions

Spray a 9 by 13-inch baking dish with cooking spray and set aside.

In a small saucepan over medium heat, combine honey, peanut butter, maple syrup, canola oil, brown sugar, cinnamon. Stir and cook until mixture just begins to bubble, about 3 to 5 minutes. Remove from heat and stir in vanilla extract.

In a large bowl, combine oats, rice cereal, wheat germ, peanuts, apricots, figs and salt.

Pour peanut butter mixture over oatmeal mixture and stir gently with a spatula until well combined. Transfer to baking dish, cover with parchment paper and press firmly into dish. Allow to cool completely (will cool faster in the refrigerator). Cut into squares or bars.

Nutrition analysis per serving:

Calories: 240
Total fat: 10g
Saturated fat: 1.5g
Carbohydrate: 30g
Protein: 6g
Sodium: 70mg

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Simple Diet Tricks Guaranteed to Help You Lose Weight

admin — Thu, 22 Oct 2009 00:56:22 +0000

You want to lose weight but you don’t know where to start…sound familiar? I firmly believe that many people who are above their desired weight simply just don’t know what to eat and what not to eat. So many times I give people a few diet tips and they say, “Really? That will really help? I didn’t know that XYZ was that bad…” Well, there are a lot of things that you are doing right now that could easily be changed to help you lose weight.

I’m not talking drastic changes, I’m talking simple things you can do right now to help you shed the first few pounds. See, once you shed the first few pounds by making these simple changes, you will be motivated. You’ll be asking me for the next set of tips to help you continue your weight loss.

So here they are, simple things you can change, swap out, or eliminate to help you shed some quick lbs. And yes, these really do make a BIG difference!

Instead of cream and sugar in your coffee use milk and sweet n’ low
Instead of white bread and regular semolina pasta–choose whole wheat (every super market offers a wide selection of whole wheat pastas, breads, english muffins, hamburger buns, etc)
Change white rice out for brown rice
If you drink regular soda, switch to diet, or cut your total day portion by 50% if you don’t want to switch to diet
Before you eat each meal, drink a full cup of water
Try turkey meat or bison (buffalo) meat instead of regular beef (a lot of diners and chain restuarants now offer turkey burgers or buffalo burgers. Bison (buffalo) meat is practially a dead ringer for red meat)
Instead of regular chips, get the baked..Doritos, Potato Chips, etc..they all now come in a ‘baked’ version that have less fat

These are just a few to start out with. If I didn’t touch on anything that relates to you, send me an email and we can work up some more simple changes that you can use to help you shed pounds effortlessly.

njfitnessexpert@aol.com

www.fitnessdietsonline.com

You Need to Eat to Lose Weight- How to Speed Up Your Metabolism

admin — Thu, 22 Oct 2009 00:40:20 +0000

If you want to lose weight, you have to eat. Sounds strange doesn’t it? Healthy, long-term weight loss can only be achieved through a diet and lifestyle change. The American way to eat is to eat a large meal, until our bellies are full. Then we don’t eat for another 6-8 hours, or maybe we don’t even eat at all. Visualize this….you light a fire in your fireplace to keep you warm. At first it burns nice and strong, but hours pass and you don’t add any wood to the fire. Eventually the fire fizzles and burns very slow.

Now imagine another scenario…you start your fire with a few pieces of wood, it’s blazing. In a couple of hours, before the fire has a chance to slow down too much, you through another 2-3 pieces of wood in it. What happens? It blazes again, nice and strong, burns the wood up real fast.

Think of your metabolism like a fire. The less you feed it, the slower it burns (calories). The more often you toss in a few small, sensible meals, it continues to blaze and burn off calories real quickly.

Don’t you hate those people who can eat whatever they want and never gain a pound? They have a fast metabolism. You may not, but you can train your metabolism to speed up, just by eating the right foods frequently.

This is why you always here people saying eat 5-6 small meals per day. Ok so what constitutes a small meal? Here are a few examples. Keep in mind portions, a portion healty portion should be the size of your fist or palm.

Examples of small meals:

Breakfast- egg whites and oatmeal
Lunch: sliced turkey, apples, broccoli
Dinner: Salmon, brown rice, veggies

If you eat meals like this, you can eat 5-6 times a day. You will never feel hungry or deprived, your metabolism will be stimulated to burn calories efficiently, and you will lose weight.

Email me for more ’small meal’ ideas. njfitnessexpert@aol.com