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In a world of quick fixes it’s easy to get caught up in the frenzy of quick weight loss—especially with summer around the corner! 

 

Studies consistently show that people who lose weight at a rate of 1 to 2 pounds per week have lasting results.  Creating a calorie deficit of about 500 calories per day makes this happen, and not just from the food you eat. A healthy dose of exercise—but not exercise alone!—contributes to weight loss. 

 

Losing a small amount of weight improves heart health and reduces risk of diabetes. Incorporating the tips below will increase self-confidence and contribute to a healthy lifestyle, while reducing your weight.

 
5 Safe Ways to Drop 5 Pounds
5 Safe Ways to Drop 5 Pounds

1. Soup Up! Before dinner, have a serving of broth-based soup. Studies show it reduces how much you eat at dinner by increasing your feeling of satiety (fullness) and reducing the need to eat large portions. The type of soup does not matter. However choose one about 100 calories to avoid getting too full before the main dish arrives. .

2. Don’t multitask while eating. Oftentimes, you might find yourself eating while watching television, working at your desk or driving in your car. When you eat in this manner, your mind is occupied and distracted, leading to unconscious eating where you miss the signals when you are no longer hungry. Having a snack while watching a movie with your family or playing a board game is fun and fine every once in awhile. But on a daily basis, listen to your body. If you’re truly hungry, take a break from work or watching TV and make healthy choices. Eat a snack at the table or even outside! While on road trips, pull over to a rest stop and enjoy eating at a picnic table. Check out this month’s mini article for healthy snack ideas under 150 calories!

3. Reduce your oil intake. Oils pack a lot of calories. One tablespoon of oil—ANY oil including olive oil, coconut oil, grapeseed oil, etc—will add 120 calories. Although olive oil has many benefits like heart-healthy omega 3s, adding it liberally will set you back on weight loss goals. Yes, you need fat in your diet for weight loss and overall satiety (hunger management). However, there is a balance and too much of a good thing could hold you back from dropping extra pounds. Find ways to reduce fat and oil in cooking and easily save 500 calories a week!

4. Assess dinner habits. Instead of using a large dinner plate, serve on smaller plates to reduce portions. Then fix your plate before sitting down to eat, instead of serving family style. This forces you to think twice about a second serving. Stop eating when satisfied, not when your plate is empty. If you finish your meal and still want more, wait 20 minutes. Often, once your body has begun to digest, hunger subsides.

5. Add an extra interval to your day. If you don’t work out in the morning, choose a 20-30 minute activity to get your day started and metabolism revved! Go for a quick run or bike ride around the neighborhood or find a free workout video on YouTube. If you already work out in the morning, add a 20-30 minute session to your evening routine to burn a few extra calories.
Quinoa, Black Bean, & Strawberry Salad

Screen Shot 2016-04-03 at 8.08.48 PM

www.californiastrawberries.com

Ingredients:

1 teaspoon vegetable oil
1 small onion, chopped (1/2 cup)
2 garlic cloves, chopped
3/4 cup quinoa, uncooked
1 (14.5 ounce) can fat free chicken or vegetable broth (1-1/2 cups)
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
Salt and pepper to taste
1 (8.75 ounce) can or 1 cup frozen corn kernels
1 (15.5 ounce) can black beans, drained and rinsed
1/2 cup fresh cilantro, chopped
2 cups California strawberries, cut in quarters
4 to 5 cups baby spinach

Strawberry Dressing

1/2 cup California strawberries, quartered
1/4 cup fresh lime juice
1/4 cup olive oil
1 tablespoon honey
Salt and pepper to taste, optional

Preparation:


  1. In a medium saucepan, heat oil over medium heat. Stir in the onion and garlic, and cook until lightly browned.

  2. Add quinoa, broth and seasonings. Bring mixture to a boil. Cover, reduce heat, and simmer for about 20 minutes or until water is absorbed.

  3. Stir in corn and black beans and let cool or store overnight in refrigerator.

  4. In the meantime, mix all strawberry dressing ingredients in a blender. Blend for 30 seconds or until all the ingredients are well blended. Set aside in a small pitcher.

  5. When ready to serve: Fold in California strawberries and cilantro. Serve cold over a bed of baby spinach leaf and drizzle strawberry dressing over plated quinoa salad.


Makes:
4 to 6 salads

Nutrition Facts: 308 calories; 45 grams of carbohydrates; 12 grams of fat; 11 grams of protein; 9 grams of fiber



To keep the body in good health...
“To keep the body in good health is a duty…otherwise we shall not be able to keep our mind strong and clear.” - Buddha
Satisfying Snacks Under 150 Calories

http://www.dreamstime.com/stock-photography-friends-sitting-table-talking-dinner-party-image59872752




  • Whole fruit popsicles + 10 nuts

  • 1/3 cup seasoned roasted chickpeas

  • Kind Mini Cranberry Almond+ Antioxidants bar

  • 3 cups air popped popcorn, ½ cup blueberries

  • 1 rice cake, ½ banana, ½ tablespoon almond butter

  • ½ peanut butter and jelly (or banana) sandwich

  • 1 cup Bare Fruit Cinnamon Apple Chips

  • ½ cup oatmeal, ¼ cup berries

  • Fage Total 0% Greek Yogurt with fresh blueberries

  • 1 cup Amy’s Organic Vegetable Soup + 1 slice Ezekiel Sprouted Grain bread

  • ½ cup reduced fat cottage cheese + 1 tablespoon sunflower seeds + ¼ cup blueberries

  • 2 Wasa Crackers Light + 1 Laughing Cow Cheese Spread Lite + spinach + sliced cherry tomatoes + pickles

  • 100 calorie pack Wholly Guacamole + 1 red bell pepper sliced



Keep in Touch
Phone: 602-422-9800
Web: http://nutritionresolution.com/
Email: alyssa@nutritionresolution.com
ABOUT Nutrition Resolution, LLC
Alyssa Simpson is the owner of Nutrition Resolution, LLC which provides individuals looking to improve their health with the knowledge, tools, and support they need to return to their natural state of wellness. After working for 9 years as a dietitian in hospitals, long term care facilities, fitness centers, a community health center, and a managed care organization, she started Nutrition Resolution, LLC.  Her experience in a variety of settings provided her with a broad perspective and lead her to gain additional certifications so she could specialize in the areas she is passionate about, including integrative and functional nutrition.  Now in private practice, she provides medical nutrition therapy and nutrition counseling, which may include nutrition education, menu planning, special diets, elimination diets, and specialty testing.  Alyssa is partnered with Arizona Digestive Health and specializes in treating digestive complaints, including gas, bloating, diarrhea, constipation, irritable bowel syndrome (IBS), Crohn’s, colitis, celiac disease, and others, as well as conditions related to food sensitivity such as chronic fatigue, headaches, fibromyalgia, migraine, sinus problems, joint and body aches, and more.
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