Going to post meal plans to get organized and stay accountable!
Breakfast (281 Calories)
- Cherries, 1/4 cup
- FiberOne original, 1/2 cup
- Chobani Plain 0% fat, 1 container
- Wheat Bread, slice
- Broccoli, 3/4 cup
- Green Tea + Ginger, 12 oz
- Water, 16 oz
- Salmon packet
- GG Bran Crispbread, 4 slices
- Tabatchnick Wild Rice Vegetable Soup, 1 pouch
- Baby Green Salad, 3 cups
- Mixed Vegetables, 1 cup
- 4 cup water
- Green tea
- Fuji Apple, 1 small
- Chobani, 1 container
- Water, 4 cup
- Tasty Bite Kashmir Spinach, 1/2 package
- Wheat Bread, 1 slice
- Tofu, 1 serving
- Field Greens, 2 cups
- Water, 3 cups
- Chobani + Truvia sweetener, 3/4 cup
- Swiss Miss Hot Cocoa (Diet) + 8 oz water
Totals: 1105 Calories, 171 g Carbs, 109 g Protein, a ton of sodium…(gotta work on that…its from the packaged salmon and Tasty Bite)
Method: Michael Zemel, Ph.D (Professor of Nutrition) and colleagues at the University of Tennessee studied the impact of adding yogurt to a reduced-calorie diet on 34 healthy obese adults who were randomly assigned to one of two diet groups. The Yoplait Light group consumed about 1,100 milligrams of calcium each day, which included three servings of Yoplait Light yogurt. The other low-calcium control group consumed only about 500 milligrams of calcium or the amount that’s typical of the American diet, which is chronically low in calcium.
All subjects received an individualized diet plan that provided 500 fewer calories than their usual intake for the 12-weeks.
“Not only did yogurt help the study participants lose more weight–the average weight loss was 13 pounds–they were about twice as effective at maintaining lean muscle mass,” Zemel said.
Losing Where it Counts
The participants who included Yoplait Light in their diets also lost 81 percent more fat in the stomach area, which is the most dangerous type of fat.
Zemel was the first to discover that small changes in the calcium levels of fat cells alter signals within the cell that control the production and breakdown of fat. Getting enough calcium in your diet seems to trigger the body to burn more fat and reduces the amount of new fat the body makes.
His previous studies have found that in a reduced-calorie diet, as calcium intake goes up, weight and body fat go down. A diet low in calcium appears to stimulate the production of fat-producing enzymes and decreases the activity of enzymes that break down fat, Zemel said. The result is bigger, fatter fat cells.
“The moral of the calcium story is to not dump dairy when you’re dieting,” Zemel said. “Not only is it critical to keep your calcium levels high so you won’t lose bone density, it will also help you maintain your muscle mass and increase your fat loss. A diet rich in lowfat dairy foods, like yogurt, can help make your weight lossefforts easier.”
Zemel, M.B. et al. Dairy (yogurt) augments fat loss and reduces central adiposity during energy restriction in obese subjects. FASEB 2003; 17, 5: A1088.
Warm and Nutty Cinnamon Quinoa Recipe I used a red quinoa here, but you can use whatever kind you like, white/buff colored seems to be the most common.
1 cup almond milk
1 cup water
1 cup organic quinoa, (hs note: rinse quinoa)
2 cups fresh blackberries
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans, toasted*
4 teaspoons organic agave nectar, such as Madhava brand
Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blackberries and cinnamon; transfer to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar over each serving.
Research suggests that certain aromas can make your waistline as happy as your nose. Jasmine, for example, increases alertness, which in turn ups the likelihood of exercising. Lavender helps you snooze more soundly—no small matter, since sleep deprivation can cause weight gain. And consider lighting green apple or peppermint candles; those scents are thought to suppress appetite. One study, for example, found that people who got a whiff of peppermint every two hours ate 2,700 fewer calories each week than they typically did.
I eat vicariously through other people.
GG Bran Crispbread
Tabatchnick Split Pea Soup, frozen
Zen Bakery Muffin
Nutrition Facts Serving Size: 1/2 muffinAmount per Serving
- Calories 124 Calories from Fat 35
- Total Fat 4g 6%
- Saturated Fat 0g 0%
- Trans Fat 0g
- Cholesterol 0mg 0%
- Sodium 170mg 7%
- Total Carbohydrate 18g 6%
- Dietary Fiber 3g 12%
- Sugars 3g
- Protein 4g 8%
And of course…FiberOne Original