Happy Wednesday! I have another Tried and True recipe here to start off your morning. I bet you’re wondering what you should do for dinner. Well, wonder no more. This Lemon Chicken with Veggies dish is just begging for you to make it. It seems like there are millions of different ways to make chicken. This recipe is a new way for us! It’s simple, delicious, and perfect for dinner! It can easily be changed up too, so I’m going to try some other vegetables next time we make it.
I love being able to throw something together before the kids get home from school, then let it cook while we do homework. It’s ready and perfect just in time for dinner. No crazy kids running around the kitchen at 5 o’clock while you’re trying to figure out what to make. Try it out and I bet you’ll love how smoothly your dinner prep (or as I like to call it “witching hour”) goes.
We love all the hearty veggies with this chicken and feel like you get an entire meal with this one recipe. Be sure to try it out and let us know how it goes.
Lemon and Herb Tilapia Baked Tilapia. Arthur Kwiatkowski / Getty Images
Tilapia is a mild white fish. The average tilapia fillet weighs about 4 ounces, with only around 109 calories and 22 grams of protein. It's an excellent choice for the weight-conscious, and it's low in mercury.
Tilapia fillets are thin and cook quickly. The simple preparation steps and quick baking time make this tilapia recipe perfect for a busy evening. The recipe takes no more than 30 minutes, start to finish!
The butter, lemon, and herbs flavor the fish beautifully, and it makes a fabulous meal with hot cooked rice or a baked potato. I love Brussels sprouts or broccoli with fish, but any steamed vegetable or salad would make a good side dish. You'll find some cooking tips and substitution ideas below the recipe.
Unlike many here-today-gone-tomorrow fitness crazes, kettlebell workouts are a time-honored technique that's just finally getting the attention it deserves. Since the weight isn't evenly distributed, using a cast-iron kettlebell forces your stabilizer muscles to work harder. As a result, you'll carve your core, sculpt your shoulders and back, and tone your butt and arms, as well as build power and boost endurance.
As for its calorie-burning capability, the average kettlebell workout melts away 20 calories a minute, says a recent study from the American Council on Exercise. That’s 300 calories gone in just 15 minutes!
Try this total-body circuit from kettlebell expert and celebrity trainer Paul Katami, star of the Kettlebell Konnect DVD. You can do it at home or in the gym to fry fat and tighten up from head to toe.
Workout details: Do a quick dynamic warm-up (1-2 minutes of jumping rope, jacks, or high-knee marches), and then do 1 set of the prescribed number of reps (or time) for each exercise. Move quickly from one move to the next with little rest in between. After you've finished the last exercise, rest 1-2 minutes, and then repeat the entire circuit 1 more time for a 15-minute, fat-blasting workout. If you're up for a challenge, complete 4 circuits total for a full 30-minute session.
You’ll need: A kettlebell (5-15 lbs, depending on your level)
(Never worked with a kettlebell before? Read these helpful tips before getting started.)
A swing squat isn't like regular squats, Katami says. "It's a hybrid between a squat and a deadlift. A swing is a skill exercise that requires power and momentum."
How to do it: Stand with your feet together, holding the kettlebell in front of your thighs. Step out with your right foot, push your hips back, and lower into a squat. Maintain the natural arch in your spine as you swing the kettlebell between your legs. Swing the bell up in front of your chest (arms stay extended) and quickly step your right foot back into your left. Do this movement as many times as you can with good form for 30 seconds with your right leg, and then 30 seconds with the left.
"The core comes alive on this one!" Katami says. "It's a combo of a basic squat and a windmill of sorts."
How to do it: Start standing, feet together, with the bell in your right hand in ‘rack’ position (the bell should rest on the back of your hand with the handle running diagonally across your palm). Step out to the left and lower into a squat as you press the bell to ceiling and reach your left hand down between your feet. Try to create a straight line between both hands with your arms, and then slowly return to start position. Perform the movement for 30 seconds on each side (60 seconds total) with no rest in between.
Training tip: "Rotation through the midsection should be the primary focus," Katami says. "Always track your eyes with the bell above you, watching the bell the whole time, and carefully return to the rack position at the start."
Build strength in your biceps and forearms while you shape up your lower body with this compound exercise.
How to do it: Start with feet together, holding the bell in your left hand. Step back with your left leg, lower into a lunge, and perform a biceps curl (bell bottom down). Immediately return to the starting position. Do 12-15 reps in a row on each side.
This power move incorporates the entire body, but it really engages your abs during the press.
How to do it: Stand with your feet hip-width apart, with the bell in your left hand in rack position, right hand tucked under your left palm. Push your hips back and bend your knees to lower into a squat, and then quickly explode upward, pressing the bell overhead, reaching your right arm down by your side. Return to rack position and repeat. Perform the movement for 30 seconds on each side (60 seconds total) with no rest in between.
Get ready to work it! Those burpees you love to hate are taken to a whole new level with this combo move.
How to do it: Hold the kettlebell in your right hand and stand with your feet slightly wider than hip-width apart. To perform a basic high pull, lower into a squat, swinging the bell through your legs, and as you stand, pull the bell back, bending your elbow [as shown in the top right photo]. Immediately lower into a squat and perform a burpee on top of the bell [bottom photo]. Return to start and repeat. Perform the movement for 30 seconds on each side (60 seconds total) with no rest in between.
Training tip: "The bell hand in the burpee takes very little weight," Katami says. So it's almost like a single-arm burpee on the free hand. "Never press directly into the bell in the pushup position," he adds.
Challenge your entire core (and more!) with this total-body exercise that's great for building core and shoulder stability.
How to do it: Start in an elbow plank position, with the bell just behind your right elbow. Step one hand in at a time to press up into full pushup position. Reach your right hand under, grab the bell, and drag it to the other side. Lower back down into modified plank one arm at a time. That's one rep. Complete 12 reps, alternating sides each time (6 reps per side).
Photos by: Vanessa Rogers Photography
Original article and pictures take www.shape.com site
When starting any type of diet, it’s crucial to keep track of several things. For Cycle 1 of the 17 Day Diet, it’s all about detox and rapid weight loss. It’s important to keep tabs on several key factors during this phase to help you gain momentum for starting Cycle 2.
1. Food Intake — If you keep track of the types of food you are eating as well as how much, you will become more in tune with what you’re feeding your body and may lose weight as a result. Keeping yourself fully aware not only keeps you in check during your diet, but may also help you understand why you may plateau at certain points during your diet.
I had a blog reader who experienced a plateau during Cycle 1. She didn’t quite understand why she was no longer losing weight until I asked her to review her food journal. Because she had recorded every morsel of food, she discovered she wasn’t eating enough protein and vegetables and her body was literally starving! A quick correction in her food intake, and losing weight was back in full gear.
2. Weight — Weekly or daily weigh-ins are equally important. Keeping track of your weight in sync with your food journal will help you understand how certain foods affect your weight. Remember it’s important to weigh yourself at the same time during the day as your weight fluctuates all day long. For instance, if you decide to weigh yourself daily, weigh each morning at 7am before you’ve had anything to eat and drink. This will produce consistent and more accurate results.
3. Inches — Dieting is not just about the scale. Some people don’t see a significant drop in weight, but their clothes start fitting better. This is because you’re losing inches! For those who exercise and participate in strength training routines may actually see an increase in weight– muscle weighs more than fat! In fact, you may lose fat, but gain muscle. Pay attention to your inches lost. Consider keeping track of the size of your thighs, waist and upper arms. If the scale is not moving, but the size of your thighs are getting smaller, you will have the motivation to keep going. So make sure you’re keeping track of the size of your body!
4. Emotions — For many of us, we are overweight because we are emotional eaters. We eat when we’re happy. We eat when we’re sad. Heck, we eat when we’re bored! Keeping track of your emotions as you reach for food may help you become more aware of how you’re feeling and what you can do to prevent yourself from eating based on emotions alone. Remember, we’re not “feeling” our food. Food is solely for nutrition and energy for our body. Recognizing our emotions when turning to food for comfort is the first step in correcting the issue and seeking help if needed.
Original article and pictures take 17ddblog.com site
Kale Barley Salad with Feta and a Honey-Lemon Vinaigrette (Video)
This kale barley salad has it all: crunchy sunflower seeds, creamy avocado, salty feta cheese, chickpeas and red onions, and is tossed in a tangy honey and lemon vinaigrette. Perfect for a week-day lunch!
Recipe updated 09/26/2017 to include instructions for using this recipe as a meal prep lunch.
I know that it has already been ‘back to school’ for most kids, but it’s about to be ‘back to school’ for me!
Except that my school is more like work. It doesn’t end at 3, that’s for sure. There were often long days, homework and work on week-ends. That’s because I’m doing my PhD.
I am 4 and a half years in {!}, meaning that I am hopefully within a year of finishing. There are definitely things that need to happen in this year, the least of which is writing my thesis {!!} and having my defense {!!!}. Then you have to call me doctor, or I won’t answer you
So yes…It’s time to roll up my sleeves, dust off my brain, and say hi to science again.
Besides saying good-bye to my {somewhat} relaxing morning routine with Kai, I am going to have to start packing a lunch again! And as much as I like peanut butter, PB sandwiches are a bit depressing.
That’s how this kale barley salad was inspired. It is healthy, convenient, packed with goodies. It will keep in your fridge for a few days {minus the avocado} so you can prep up a big batch and eat it for several days.
My favorite part about this kale barley salad {besides the flavor!} is the different textures. Are you a texture eater? I am! This salad has the leafy kale, creamy avocado, crunchy sunflower seeds, smooth, chewy barley. I love all the contrasting textures.
The base of the salad is kale. Maybe you are on the kale bandwagon, maybe not. I have found that the secret to eating raw kale salads is to marinate your kale in the dressing for at least 30 minutes before eating it. It also helps to give it a bit of a massage when you wash it.
I added pearl barley to the salad to give it some ‘staying power’. I hate it when I eat my lunch and am hungry an hour later! Plus I absolutely adore the texture of the pearl barley….so smooth and chewy and slightly nutty in flavor.
To add some protein to this kale barley salad, I threw in some chickpeas, feta and sunflower seeds. We ate this salad for dinner one night and Ben also added some chicken breast, but honestly, I was good with how it is.
Then…the vinaigrette! It is a tangy white wine vinegar, honey and lemon vinaigrette. Super simple, and works perfectly with the kale, feta, chickpeas, sunflower seeds, avocado.
It all comes together as a slightly lemony, sorta tangy, all-round delicious, fresh, healthy, tasty salad.
Long before I started the 17 Day Diet, I was losing weight on my own without following a “diet”.
I was eating whatever I wanted to, but cutting my portions in half.
I lost weight.
It took some time to lose the weight, but one of the reasons I was successful (besides limiting portions) was the fact that I kept track of everything I ate.
I also had a daily weigh-in log so I could review past weeks to see how I was doing, to check on food intake and figure out why I was at a plateau or why I was gaining weight.
Fast forward a few years and I started my 17 Day Diet Blog. I used these same food journals and weigh-in logs that I had once created to keep track of my progress…and it still worked!
I have a lot of free tools on this blog to help you along the way. Here are just a few:
Weight Loss Contract To Myself for the 17 Day Diet
Now, these free tools should work just fine. However, if you’re looking for something a bit more, you may browse my store for more in-depth tools such as planned menus and recipes.
If you’re on the go like me, you’ll find all of my meal planning kits are mobile-friendly. All the food journals and daily weight trackers are fillable PDF forms that you can save on your computer or your tablet and use them daily all while saving your entries for future use and review.
I had one blog reader email me some time ago. She could not understand why she was not losing weight on Cycle 1 anymore.
Luckily, she had kept track of her exact food intake on the helpful food journals that come with Simple N’ Lean 17 that she had purchased here on the blog. She was to review her logs for the last week to see where her diet had changed.
Sure enough, she had decreased her protein intake because she simply was not hungry and her body decided it would hold on to the food she was feeding it, and as a result she stopped losing weight. Because she had been keeping track of her food intake using the food journals, she was able to quickly correct the problem and she began seeing results again.
Original article and pictures take 17ddblog.com site
Jack Snacks Baked only 10 minutes (chewy) Baked 12 minutes (crisper)
Starting a low-carb diet? Bet you’re wondering what YOU can snack on when the rest of the family is enjoying verboten foods. Well this recipe, if you can call it a recipe, is one solution. It’s suitable for Atkins Induction Phase, Keto diets and even Primal followers that eat occasional cheese. Takes just minutes to make and bake! This is now my #1 recipe in popularity, having well over 30,000,000 fans on Facebook now, blowing my Lebanese Baked Chicken (my former #1 recipe) right out of the water.
And if you seed the jalapeno, like I did, these were not even all that hot (I don’t like real hot/spicy foods). Leave the seeds in if you like to spice things up! These are delicious and so low-cal/low-carb you could eat the entire batch if you were so inclined! The hubs and I split this batch equally and we both loved these! Now, to be quite honest, I’ve also just melted plain old pepper-jack cheese before, but these really are better for some reason. Maybe the cheese is better; maybe the fresh pepper is just better. All I know is these are much better than just melting jack cheese! Some have asked, and if you try to save some and reheat, you better really watch them closely, as they are inclined to burn when reheated.
More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: By personal choice, I do not receive money for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.
INGREDIENTS:
1 cup shredded Monterrey Jack cheese
1 medium fresh jalapeno, sliced real thin
DIRECTIONS: Preheat oven to 350º. Place a sheet of parchment paper on a metal cookie sheet. DO NOT use a silicone/silpat sheet, waxed paper or foil (unless it’s the special non-stick foil) to bake these or they will not cook properly. Using a tablespoon, scoop up 1 T. of cheese and make a small pile on the parchment. Press it slightly flat. Repeat 15 more times. Place a slice of jalapeno on top of each pile. Pop into 350º oven for about 10-12 minutes. I would recommend browning them a wee bit more than shown in the photo for a firmer snack to serve at parties. These are somewhat pliable if under browned. Allow them to completely cool and fully firm up before removing from the pan for best results.
NUTRITIONAL INFO: Makes 16, each contains:
25.5 calories
2.13 g fat
0.10 g carbs, 0.02 g fiber, 0.08 g NET CARBS
1.63 g protein
60 mg sodium
Original article and pictures take secure.gravatar.com site
Italian Braised Chicken – delicious one-pot braised chicken recipe with tomato and basil sauce. Amazing weeknight meal for the family!
This time of year when the leaves fall and I start to feel the chills in the air, it’s all about braising, stewing, and slow-cooking in my kitchen. There is just something cozy about Fall cooking: the mouthwatering aromas wafting in the kitchen and the comforting foods that set our stomach rumbling. I love Fall.
One of my favorite dishes to make is this inviting Italian braised chicken with just a few simple ingredients. It’s extremely easy to make and the result is absolutely hearty and delicious. It’s best served with a simple pasta dish or even rice, and it’s a perfect family-friendly weeknight dinner that feeds the entire family.
When it comes to making Fall and Winter dishes, I rely on my Ceramcor Xtrema Ceramic Braiser. I came to know about Ceramor Xtrema Cookware a couple of years ago and it has become one of my favorite all-in-one cooking utensils for many of my recipes. I love it that it’s versatile. I use it as a skillet, braiser and baker.
For this Italian braised chicken recipe, first I browned the chicken thighs on the braiser, then I stewed it on low heat. The end result is tender, juicy, and moist chicken in one pot. The silicon pot holders are especially useful to keep my hands safe from the heat of the pot, so I don’t even need my oven mitt. The Xtrema braiser is also oven safe, making it an amazing utensil for casserole recipes.
The great news is I have a giveaway of this amazing product, and you can enter to win every day (US only). You can also click here and buy it online. Happy cooking!
This is a sponsored conversation written by me on behalf of Ceramcor. The opinions and text are all mine.
Italian Braised Chicken – delicious one-pot braised chicken recipe with tomato and basil sauce. Amazing weeknight meal for the family!
For this Italian braised chicken recipe, first I browned the chicken thighs on the braiser, then I stewed it on low heat. The end result is tender, juicy, and moist chicken in one pot. The silicon pot holders are especially useful to keep my hands safe from the heat of the pot, so I don’t even need my oven mitt. The Xtrema braiser is also oven safe, making it an amazing utensil for casserole recipes.
1 tablespoon chopped Italian parsley, for garnishing
Utensil:
Method:
Rinse the chicken thighs with water and pat dry with paper towels. Season with salt and black pepper on both sides of the chicken. Puree the tomatoes in a food processor.
Heat up the Xtreme braiser on high heat. When it’s fully heated, arrange the chicken thighs, skin side down first. Brown both sides of the chicken. Remove the chicken from the braiser, save the juice that seeps out from the chicken.
Turn the heat to medium and add the olive oil to the braiser. Saute the onion and garlic, for a couple of minutes or until the diced onion becomes soft. Add the tomato puree and basil, stir to combine well. Transfer the chicken and the juice into the braiser, cover the braiser with its lid and simmer on low heat, for about 15-20 minutes, or until the chicken becomes tender. Add salt and brown sugar, stir to combine well. Garnish with chopped parsley and serve immediately.
Original article and pictures take rasamalaysia.com site
It’s Been a Peanut Butter Bacon Burger Kind of Day!
Have you ever had one of those really stressful days when all you can think about is the tension head ache you can’t get rid of and counting down the minutes until the little hand on the clock lands on 5?
That was me earlier this week — I had a busy day at the office, dealing with clients and bosses along with the killer headache from hell!
I affectionately call these Peanut Butter Bacon Burger days!
Emotional eating has been an issue for me. You eat when you’re happy, you eat when you’re upset, you eat when you’re bored. Sound familiar?
I’m Not Stepping on a Weight Scale This Time Around
If you’ve read my previous blog post about mini weight loss goals, you might know that I’m leaving for Maui on December 7th.
This means I have less than 3 months to lose some weight so I don’t feel like a beached whale while on vacation!
Normally when I’m on a weight loss routine, I gladly weigh myself every single day.
This time around I’m taking a different approach.
I’ve decided in addition to meeting small mini-milestones along the way rather than focus on the big picture, I will not be stepping foot on a weight scale.
Being the only member of your family on the 17 Day Diet can be tricky at times. Do you make two separate meals for dinner — one for you and another for your kids and spouse/partner? How about the temptations of cooking the “extras” for your family? Are you likely to stick to your diet or cheat here and there?
“Is your family on the 17 Day Diet with you, or are you having to prepare two separate meals? Tell me how you deal with this while dieting. I’d love to know!”
Here are a few of the answers from fellow dieters and fans of the blog:
They can pretty much eat the same thing only I usually give them a starch such as a potato, bread or pasta with the meal. Some meals I will have to cook something separate. If they want burgers on the grill, I will throw me on a chicken breast or turkey burger. — Lisa L.
Lisa’s response is what I would normally do if I’m dieting and my boyfriend is not. It’s easy to prepare a healthy, 17 Day Diet approved meal and add a starch for your family.
Here’s another response from fellow dieter, Wanda:
I do the same as Lisa but my kids are older and both work, they know grocery day has no junk food in it so if they want it they have to go get it..I won’t!!– Wanda G.
Although I don’t have children, I love Wanda’s advice! If you want it, you get it yourself! Priceless!
I’m starting tomorrow and although they will be eating [different breakfast] and lunch, almost all of the dinners will be the same and they will be asked to taste it when I fix something extra for them. — Courtney J.
Great response from Courtney! What a great way to incorporate the “healthier” menu to the kids by asking them to taste test.
And lastly, we hear from Diane with her advice:
When our kids are home from college, we separate their non-17dd food in our second refrigerator. Then, we make them take it with them when they head back to school. They seem to enjoy the on plan dinners we prepare–I’m sure healthy, wholesome, non-processed food. — Diane W.
What are your tips when you’re the only person in your family on a diet? I’d love to hear your responses below!
Original article and pictures take 17ddblog.com site
How To Make The Best Marinated Tomatoes And Cucumbers For The Summer
As planned, Dan and I made it down to the farmer’s market this Saturday. I know I say it each week, but Saturday mornings are my favorite! And this one didn’t let me down.
Because I had made the best iced coffee ever (recipe to come), we decided to skip out on grabbing a cup downtown… that way we would have our hands free and instead we could enjoy a glass of chilled coffee at home during breakfast.
Call me a weirdo, but I don’t drink coffee back to back, so if I know we’re getting a cup from a cafe, I will skip out at home and drink plain water with my breakfast.
I was so impressed with our farmer’s market bag! My mom got me this basket for Easter and each week I have forgotten to take it with us. Oh no, not this time though!
Thanks to smart Dan for hanging it on the door the night before. No way I was going to leave it behind.
We filled this thing to the brim! By far the best week in terms of staying on budget!
For $19, this is what ended up in our basket:
Vidalia onions
Beets
Lettuce
Wild Spinach
Tuscan Kale (this is a new thing for us)
Tomatoes (2 huge ones)
Cucumbers (3)
Eggplant
Jalapeno Pepper
Bell peppers (2)
In fact, since we had leftover cash we treated ourselves by stopping by the fruit bar. We had a late lunch planned so I thought this would tie us over.
Dan had a tropical smoothie, I had a “Radio Flyer Juice”. It was my first juice experience and I have to say I wasn’t a fan. I think it was a texture thing and that if it had been thicker like a smoothie instead of water, I would have enjoyed it more.
My juice included: beets, carrots, apple, and celery. It was alright… but I couldn’t finish it. I just kept looking up at Dan while he happily slurped up his thick shake wishing we could trade.
Summertime Marinated Tomatoes and Cucumbers
Then we headed home where I got straight down to business turning this:
Into this:
This is really easy!
This always makes me thing of being a kid. My mom would make this for me all the time and I would easily eat it all in a day! At least it’s healthy!
Original article and pictures take www.liftingrevolution.com site
How to Eat Like a Football Fan and NOT Gain Weight
Football season is in full swing — this means games will be played each week and that always involves food.
How do you eat like your favorite guy (a football fan) without gaining weight in the process?
It’s about smart choices and portion control…
Here are a few tips to keep your waist in check while still enjoying your tailgate time:
1. Fill up on the healthy veggies — Your guy is begging for carrot and celery sticks…with ranch dip. Consider concocting your favorite veggie dip using fat free greek yogurt or sour cream.
2. Depending on which cycle you’re on, make 1 oz turkey or beef meatballs with your favorite low-carb, low-sugar barbecue sauce. Who needs a bun when you’ve got savory little snacks to munch on?
3. Fill up on fiber. Yes, eat apples and and add low-fat cheese (in moderation) for that extra treat.
4. Exercise the morning of a game so you feel like you can have a little extra of this or that. Coming into a tailgate party with calories already burned is a great way to start your game.
5. Keep alcohol to a minimum. If you’re in Cycle 3, have a glass of wine or a 12oz beer. Just one.
6. Chicken is your friend — nothing is better than munching on grilled chicken skewers during a game. Try different low-carb, low-sugar dipping sauces for added flavor and zing!
7. Drink plenty of water — water is your best friend during game time. Not only does it keep you hydrated and help push fiber along, it also keeps you feeling fuller longer so you don’t feel like you need to eat during the entire game. For an added twist, try a lemon or lime wedge.
Original article and pictures take 17ddblog.com site
Green smoothies are all the rage! They can be healthy, convenient, and give you a reason to incorporate more greens into your diet. I created an entire recipe book of green smoothies approved for the 17 Day Diet.
At first it might seem strange to mix spinach or kale with fruit and blend it all together! But once you try it, it’s easy to see why people get hooked!
Before we dive in to the exact formula to create a custom green smoothie, let me clear up a few things.
Can I have a green smoothie on the 17 Day Diet?
I get asked by many blog readers all the time if smoothies are allowed on the 17 Day Diet. I answered this question over in a blog post not too long ago. Short answer is yes, smoothies are allowed on the 17 Day Diet.
Now, don’t get this confused with the Transitional Day Fast (the relatively new concept Dr. Moreno came up with where you have three smoothies in one day either in between each cycle or when you fall off the diet for a few days). I’m talking about having a green smoothie every single day as part of a meal replacement or a snack.
What ingredients can I use for a green smoothie?
If you’re sticking strictly to the 17 Day Diet, then it’s best to use cycle-approved foods. If you’re on cycle 1 or 2, then choose greens such as kale and spinach and low sugar fruits such as berries and apples. If you’re on cycle 3, you can start adding in higher-sugar fruits such as bananas, mangos and pineapple.
Can I replace a meal with a green smoothie?
Yes! Probably the best meal to drink a green smoothie is for breakfast. Not only is preparing a smoothie fast and convenient during the morning rush to work, your body is also able to use the natural sugars from the fruit when you’re most active in the morning and early afternoon.
If you’re going to drink a smoothie for breakfast, you may want to consider adding protein-rich plain or greek yogurt to your smoothie or a few scoops of unflavored whey protein powder.
OK, now that we have those important questions answered, here is my formula for a healthy green smoothie.
How to Create a Custom Green Smoothie for the 17 Day Diet
Here’s my winning formula for a 17 Day Diet approved green smoothie straight from my green smoothie recipe book, Addicted:
1 Cup Tightly Packed Greens
1 Cup Liquid Base
1 1/2 Cups Fresh or Frozen Fruit
Blend greens and liquid first, then add your fruits and blend until you reach your desired consistency.
Here are a few sample ingredients to choose from:
Greens:
Kale
Spinach
Romaine
Beet Greens
Collard Greens
Swiss Chard (Cycle 3)
Liquid Base:
Water
Unsweetened Coconut Water
Acidophilus Milk
Plain or Greek Yogurt
Almond Milk (Cycle 3)
Soy Milk (Cycle 3)
Fruit:
Berries
Orange
Apple
Peach
Pear
Banana (Cycle 3)
Mango (Cycle 3)
Pineapple (Cycle 3)
This is not a complete list of the different ingredients. Be sure to check out the cycle food lists and have fun creating!
Best Practices for a Great Tasting Smoothie
Remember, if you’re sticking to the 17 Day Diet, you’re allowed two servings of fruit by 2pm every day. A serving of fruit is either one piece of fresh fruit or one cup of fresh chopped fruit.
As you can see from my custom green smoothie formula, we’re using 1 1/2 cups of fruit. This means you can add another 1/2 cup of fruit to your smoothie if you’re trying to get both servings of fruit in before 2pm. A smoothie makes a great snack, especially if split it up for a mid-morning snack and an early afternoon snack before 2pm.
If you decide to add up to 2 cups of fruit to get your daily fruit in, you may need to add a bit more liquid (maybe a spoon full of plain yogurt) to your smoothie to reach a desired consistency, depending on the ripeness and the amount of juice your fruit contains.
How to Make a Chilled Smoothie
The normal knee jerk reaction is to add ice to a smoothie. However, adding ice is just adding additional liquid to your smoothie. For a chilled smoothie without the extra ice (liquid), use frozen fruit instead of fresh, or freeze your fruit overnight before using.
Quick Tips To Plan Ahead for Your Smoothie Making Process
If you don’t have a lot of time in the mornings, consider a few ways to prepare your smoothies ahead of time:
Make a few ahead of time: In an air tight container (like a small mason jar), you can keep your smoothie in the fridge for up to 2 days. Make sure you shake your smoothie before drinking (otherwise it doesn’t look very pretty and tends to separate a bit).
Freeze your smoothies: make a few smoothies and freeze them flat in air tight ziplock type of baggies. Take one out the night before and let it thaw in the fridge. Enjoy the next morning.
Prep and prepackage your ingredients: For each smoothie, wash and cut fruit, measure out your greens and place ingredients into a separate ziplock type of baggie. So that’s one baggie of ingredients per smoothie. All you have to do the next morning is add your liquid to your ingredients in your blender and blend away.
Original article and pictures take 17ddblog.com site
How to Create a 5-Dinner Meal Plan in 3 Easy Steps (Free PDF Download)
When it comes to family dinners, it’s no secret that planning your menus ahead for the week not only saves you time, but reduces stress. These two benefits keep you on track and you’re less likely to stray from your weight loss plan.
Dinner is usually the last thing you want to think about when you’re getting home late from the office. Having your meals planned out for the week takes the guesswork out of it, and that’s half the battle.
Picky Eaters, No Problem!
Add picky eaters to the mix and you have a bigger hill to climb. If you’re the type of wife and/or mother who feels obligated to make two separate dinners every night — one “diet” dinner for you and one “regular” dinner for the family — know that there is a way to save your sanity!
I give you 100% permission to make ONE meal per evening that not only helps you lose weight, but also satisfies your family members’ needs, wants and desires when it comes to the family dinner.
Ready to Save Time and Energy?
Here’s a quick 3-step process I use to create a weekday dinner meal plan to help reduce stress, satisfy picky eaters and gives you your time and energy back so you can focus on the things you love rather than spend half your life in the kitchen. There is a bit of pre-planning before you get started, so let’s get to it!
Pre-Planning Step: Choose your Organizational Method
Before you begin planning out your menus, choose how you want to keep things organized. If you’re a fan of the old fashioned pen and paper, then by all means use this method to plan out your menus. I used to keep a menu and grocery list in written format, but as technology progresses, it’s getting easier to incorporate your smart phone into your meal planning and shopping.
My Choice: Evernote
I use Evernote for my menus and shopping list. I create two separate notes – for one the menus and the other for the shopping list. To make it extra efficient, I use my laptop to build my menu, search for recipes online and upload PDF recipes if I need them for future reference in the kitchen later in the week.
Here’s an example of my menu for the week. I included Sunday’s menu because it’s easy to do when you get the hang of it.
I then build my shopping list based on my menus and recipes using check boxes next to each item. When I’m at the store, I use my smart phone to connect with the Evernote app and check off the item from my list when I get it at the store.
Here’s what an example shopping list looks like in Evernote:
This entire process takes less than an hour (except for the shopping, of course) and probably saves me hours during the week because I already know what’s on the dinner menu. When I’m driving home from work, I can mentally form my game plan and execute the dinner prep when I get home.
OK, once you decide on either using pen and paper or an online app such as Evernote, now it’s time to build our your menus.
My Easy 3-Step Process I Use to Create My Weekday Meal Plans:
Step 1 – Pick out Your Main Entree and Side Dishes & Vegetables
Depending on where you’re at in your 17 Day Diet, decide which proteins you’d like to eat for the week. For instance, for a five day dinner plan, you decide on having chicken twice, salmon once, beef once and vegetarian one time (aka breakfast eggs for dinner – YUM!). Next, pick out which vegetables you’d like to incorporate with each protein.
The key ingredient in step one is to make your dinner entree so deliciously yummy, that your family members will not know they’re eating healthy. If you can literally distract them with the main entree, it’s easy peasy going forward!
This is the whole idea behind my weekly meal planning service, Simply17. I provide members five weekday dinner entrees that are full of flavor, along with my protein alternatives in the event fish is not a family favorite. I also recommend starch additions to make non-dieting family members happy, too!
Step 2 – Incorporate a Starch Side Dish for Your Family
There’s no reason to make two meals. This will save you time, keep your week simple and keep your momentum going! Nobody likes a complicated dinner week, so keep it simple!
Here’s an example of how one of my meals looks like during the week:
Starch for family: Roasted potatoes drizzled with olive oil, salt and pepper (use same oven, different pan)
Step 3 – Plan for Your Easy Dinner Mid-Week or on Your Typical Busiest Day
For me, by mid-week (Wednesdays), I’m exhausted from work and I don’t feel like cooking. Before I came up with this concept, Wednesdays were traditionally the day I’d order in pizza.
Looking back I saw this trend and decided to kick it to the curb. Now when I’m planning out my meals for the week, I save my easiest meal for Wednesday evenings.
Wednesday’s meal is the same every week – baked chicken breast, steamed vegetable such as broccoli or cauliflower and a starch for the family. Easy, peasy!
Planning out your mid-week dinners is a no-brainer. Since I’ve incorporated this easy 3-step process, my weekdays have been such a breeze and my stress level reduced to almost zero (except when I have to go to the store mid-week because I need to pick something up for the dog!!).
Use a Calendar
After you get your menus, recipes and grocery list organized in your favorite app, such as Evernote, or on a piece of paper, you can create a weekday menu calendar so you can have a visual of the week’s meals. . Here’s an example of a 5-Day calendar:
Simple = Success
Preparing family dinners while on a weight loss plan doesn’t have to be a daunting task. Remember to keep things simple, keep them organized, and make your entree so yummy, your family will never know they’re eating healthy! Now that’s a recipe for success!
Original article and pictures take 17ddblog.com site
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