Try this Chocolate Hazelnut Mocha Smoothie@EverydayHealth

 

 

Add nut butter to your smoothie for some healthy protein and creaminess. Try this Chocolate Hazelnut Mocha Smoothie:

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5 Best Ways to Win Your Battle With Weight Loss

Balancing blood sugar and metabolism are the keys to success

If you’re struggling to lose weight, Kristin Kirkpatrick, MS, RD, LD, has five tips to help you achieve success.

1. Don’t skip breakfast, and get at least 10 grams of protein

Eating a balanced breakfast — including protein, fat and carbs — will give you the energy you need for the day.

“If you skip breakfast, you’re starting the day on a dead battery,” says Ms. Kirkpatrick. “Studies show that higher intake of protein in the morning is also essential for squashing cravings later in the day.”

Good sources of protein include eggs, plant-based protein powders, sprouted toast with natural peanut butter, and plain unsweetened yogurt with berries and hemp seeds.

Skipping meals can make your body think it is in starvation mode. “Think of Sumo wrestlers. They eat little or nothing all day, then eat a big meal late in the day — thus their size and high fat-to-muscle ratio,” she says.

2. Eat small meals, or consider fasting

Take your pick: three meals a day with two or three snacks, five or six small meals a day, or eating every three to four hours.

Each of these approaches will keep your metabolism even — and your blood sugar levels stable.

Balance will help your body function at its best and will help you avoid weight gain. “You don’t want your blood sugar to rise and fall as if you’re on a roller coaster. That will make your energy levels fluctuate and all your body processes work less efficiently,” Ms. Kirkpatrick says.

“It’s better to have blood sugar levels mimic a kiddie roller coaster. It may seem less exciting, but it won’t throw off your metabolism as much.”

Another option to consider is fasting, she notes. Studies show that people who adhere to either an intermittent-fasting or time-restricted feeding approach have a decreased risk of disease, lower mortality and more success in losing weight.

3. Exercise moderately, and add some weights

An intense workout regimen is great if you‘re happy with your weight and are in good health. But if you’re struggling to shed pounds, a moderate exercise program will work better for you.

Walking 30 minutes on a regular basis will benefit you more than an intense 90-minute routine you can’t maintain.

“Moderate exercise is especially important if you have problems with blood sugar. An intense workout will add more stress to your body by making your blood sugar spike and then fall,” says Ms. Kirkpatrick.

She adds that setting goals too high and failing to meet them will keep you from feeling successful. “It’s better to set small goals and surpass them.”

Also, adding in at least three days of resistance training will you help increase muscle, speeding up your metabolism and making weight loss easier.

4. Eat until you’re no longer hungry, not until you’re full

When you feel full, it means you have over-fueled. “Stop giving your body calories it does not need,” says Ms. Kirkpatrick. “Instead, listen to your hunger, and eat only when hungry.”

The amount of carbs, protein and healthy fat you need depends on lots of factors, including your weight loss goals, disease status, etc.

Another tactic is to start big (at breakfast) and end small, tapering off your portion sizes as the day goes on.

5. Be wary of ‘emotional eating.’

When you eat because you’re stressed out or starved for comfort, awareness is half the battle. “Many people get frustrated because they’ve joined a fitness or a weight loss program, have done everything right, and just can’t seem to lose weight,” says Ms. Kirkpatrick.

You may want to consider using hypnosis, meditation or holistic psychotherapy to help you let go of old eating patterns, such as eating for comfort rather than out of real hunger.

“People realize, ‘wow, I eat when I’m not that hungry,’ or ‘I remember how apple pie at grandma’s would comfort me when I was little. That’s what I think of when I crave comfort today,’” says Ms. Kirkpatrick.

After letting go of eating patterns that no longer serve you, you’ll find yourself fitting into clothes you haven’t been able to for years.

https://health.clevelandclinic.org/

 

 

Recipe: Orange Upside-Down Cake

cleve cake

11h11 hours ago

This cake is low in saturated fat & cholesterol while still tasting decadent!

A beautiful, heart-healthy dessert

Try baking this luscious cake in a cast-iron skillet, though you could also use a 10-inch ovenproof skillet.

Stone-ground yellow cornmeal replaces the traditional wheat flour for an interesting change in texture and flavor.

By using the fewest egg yolks possible — without compromising taste — we’ve kept the saturated fat and cholesterol in this decadent dessert to a minimum.

Ingredients

Orange layer

1 large thin-skinned orange, such as Valencia
¼ cup sugar

Polenta cake layer

2 tablespoons skim milk
1/3 cup sugar
½-ounce package active dry yeast
2 large eggs, separated, plus 2 additional large egg whites
2 tablespoons trans-free margarine
2 teaspoons finely grated orange zest
2 teaspoons pure vanilla extract
2/3 cup stone-ground yellow cornmeal

Directions

  1. Preheat the oven to 350ºF.
  2. Wash the orange. Cut off and discard the ends. Cut the orange crosswise into slices about ¼ inch thick. Remove any seeds. Put in the skillet, add ¼ cup water, and sprinkle with sugar. Bring the mixture to a boil over high heat, gently stirring to keep the fruit from sticking. Cook until the liquid is almost gone and the orange slices are carmelized. With a fork, move the orange slices into an attractive pattern in the bottom of the skillet.
  3. In a small saucepan, heat the milk until warm but not hot. Remove from heat and add 1 teaspoon of the sugar and the yeast. Stir until the yeast is dissolved. Set aside.
  4. In a large bowl, beat together the 2 egg yolks, the remaining sugar and the margarine until pale yellow and thick. Add the orange zest and vanilla; mix well. Sift the cornmeal into the egg mixture, stirring constantly. Stir in the yeast mixture, which should now be frothy.
  5. In a clean bowl, beat all 4 egg whites until they form stiff peaks. Stir a third of the beaten whites into the cornmeal mixture. Carefully fold in the remaining whites. Spoon the batter in dollops over the oranges slices in the skillet. Smooth the top.
  6. Bake for 25 to 30 minutes, until a cake tester inserted in the middle comes out clean. Run a knife between the sides of the skillet and the cake. Cool on a rack for 10 minutes. Hold a flat serving plate over the skillet and invert the cake. Serve while still warm.

NOTE: If you can’t find a Valencia orange in your market, substitute a navel orange and peel it before slicing.

Nutritional information

Makes 8 servings

Per serving

150 calories (18% calories from fat), 3 g total fat (0.5 g saturated fat), 4 g protein, 26 g carbohydrate, 1 g dietary fiber, 55 mg cholesterol, 60 mg sodium, 130 mg potassium