fast easy lunch recipe at work (lose weight) Weight Watchers

Cut Calories Without Dieting

Cut Fat and Calories Without Deprivation

-- By Nicole Nichols, Health Educator & Fitness Instructor

The word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.

Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.

Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.

Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived.

Don’t eyeball it
Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.

• A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.
• Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.
• After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.
• Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.

Hold the fat It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.

• When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.
• Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.
• Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.
• Add flavor to foods without excess calories and fat by using herbs, fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.
• When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.

Drink water, not alcoholNot only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal.

Drink water throughout the day, before, and during meals to help curb your appetite. Oftentimes, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine.


To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.

“Magic” Breakfast Ingredients to Kick-Start Your Metabolism

Research suggests that people who are most successful at losing weight eat breakfast every day. Start your morning with a healthy, energizing and metabolism-revving breakfast using these 3 “magic” ingredients: whole grains and lean protein to help you stay full right through until lunch and some fruit or vegetables for added fiber.

Quick Breakfast Taco

A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.

Chicken Breast with Mushroom Cream Sauce

Chicken Breasts with Mushroom Cream Sauce

The secret to a good cream sauce is always the same: not too much cream or it can be overpowering, masking the more delicate flavors. Here it contains a bountiful amount of mushrooms and is served over chicken breasts.

2 servings

Active Time: 30 minutes

Total Time: 30 minutes

Ingredients

• 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1 tablespoon canola oil
• 1 medium shallot, minced
• 1 cup thinly sliced shiitake mushroom caps
• 2 tablespoons dry vermouth, or dry white wine
• 1/4 cup reduced-sodium chicken broth
• 2 tablespoons heavy cream
• 2 tablespoons minced fresh chives, or scallion greens

Preparation

1. Season chicken with pepper and salt on both sides.
2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

Tips & Notes

• Tip: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.

Nutrition

Per serving: 275 calories; 15 g fat (5 g sat, 7 g mono); 84 mg cholesterol; 5 g carbohydrates; 25 g protein; 1 g fiber; 373 mg sodium; 370 mg potassium.

7 Key Foods to Help You Get the Most Out of Your Workout

7 Key Foods to Help You Get the Most Out of Your Workout

By Karen Tonnis

At some point in your hooked-in, hard-core Beachbody^® experience, or even if you're just getting started, this thought may cross your mind: Wish I could get results even faster.

Well, now you can. Here's a list of dynamic foods that bring a lot to the table. Not only do they fit within a healthy nutrition plan, they're capable of sending your lazy taste buds a nice wake-up call.

1. Tomatoes. Make the lowly tomato your best friend and you could potentially up your chances of staying healthy and recovering faster. They're loaded with vitamins, minerals, fiber, and phytonutrients. And because they're particularly rich in vitamin C and carotenoids, they may boost heart health, fight oxidative stress, protect against a variety of cancers, and combat inflammation. Tomatoes also contain potassium, an electrolyte that helps maintain fluid balance.
2. Fish. A powerhouse of lean protein, fish lets you load up without blowing your calorie budget. The very leanest choices include white-fleshed fish like flounder or tilapia, as well as most shellfish, including lobster. Even dark-fleshed fish like tuna and salmon are considered lean, and the fat they provide (in the form of fish oil) can help regulate hormones and metabolism and reduce inflammation.
   
   Of course, all this muscle-building power won't show up as a six-pack if you're not careful about how the fish is prepared. Watch out for calorie bombs like deli tuna salad and deep-fried fish or calamari.
3. Açai berry. What look like ordinary small, purple berries are actually one of the best superfoods in the world. Açai berries contain one of the highest concentration of antioxidants of any known food, along with fiber, iron, amino acids, and healthy omega fatty acids. Add them to your diet in the form of juice or pulp and you can expect a load of benefits, including increased energy, faster recovery rate, boosted immune system, stabilized blood sugar levels, and more.
4. Dark green leafy vegetables. Breaking news: Popeye was right about eating spinach. Especially if you want to build muscle FAST. The antioxidants found in dark green vegetables help counteract the oxidative muscle damage that comes with heavy training or exercise. So vegetables like broccoli, collard greens, lettuce, kale, and our hero spinach should be high on your list.
5. Blueberries. Mom could've said, "Eat your blueberries and you'll grow up strong." This miniature superfruit is chock-full of nutrients and antioxidants. So if you're involved in strenuous activity, a daily cup or two of blueberries can help reduce cell damage. They also promote healthy blood pressure and contain complex carbs and fiber to help sustain energy and keep you in the game.
6. Eggs. When you're trying to add muscle, protein is as important as any dumbbell or training buddy. Most important, you want increased "clean calories" from whole, natural, unprocessed foods—like eggs. Eggs are one of the most perfect proteins for growing lean muscle. By incorporating egg whites into your diet (with a small amount of egg yolk), you can get a high amount of protein for a relatively low number of calories. Six egg whites will give you 99 calories and 21 grams of protein. Now that's a deal.
7. Green tea. If you're working out regularly, giving your body a constant supply of antioxidants can promote quicker recovery on a cellular level. And drinking green tea is a good way to vary your antioxidant intake. On top of its antioxidant properties, green tea can help protect the cardiovascular system and increase metabolic rate (which supports weight control), and may provide some anticancer and blood pressure–reducing benefits.

Add these 7 foods to your oxidant-fighting arsenal.
Go ahead and rev up your engine with these heavy hitters for quicker results. But don't neglect your regular exercise program and healthy eating plan. Those are the real key. Start with a sound regimen, then add these seven for extra kick.

Four Cheese Baked Penne

Feeding a crowd? Please them all with pasta! You can make this creamy, lowfat, calcium-rich meal a day ahead—just chill and bake before serving.

INGREDIENTS

• 1 1/2 cups small-curd lowfat cottage cheese
• 1 1/4 cups shredded part-skim mozzarella, divided
• 1 cup part-skim ricotta
• 3 tablespoons chopped fresh parsley
• 1 pound whole-wheat penne
• 2 teaspoons olive oil
• 1 medium onion, chopped
• 4 cloves garlic, chopped
• 1 can (15 oz) crushed tomatoes
• 1 can (8 oz) no-salt-added tomato sauce
• 1 teaspoon dried oregano
• 1 teaspoon dried rosemary
• 3/4 teaspoon salt
• 1/2 teaspoon red pepper flakes
• 1/4 teaspoon freshly ground black pepper
• Vegetable oil cooking spray
• 1/4 cup shredded Parmesan
• 1 recipe Romaine Hearts Mediterranean

PREPARATION

1. Heat oven to 400°. Combine cottage cheese, 1/2 cup mozzarella, ricotta and parsley in a bowl. Cook pasta until tender but still firm; drain. Heat oil in a large pot over medium heat. Add onion and cook, stirring occasionally, 5 minutes. Add garlic; cook, stirring, 30 seconds more. Add tomatoes, sauce, oregano, rosemary, salt, pepper flakes and pepper. Bring to a boil; reduce heat; simmer until sauce thickens slightly, about 10 minutes. Add pasta; turn off heat. Stir in cheese-parsley mixture. Coat a 9" x 13" glass baking dish with cooking spray; transfer pasta mixture to dish. Top with remaining 3/4 cup mozzarella and Parmesan. Bake until heated through and cheese melts, 30 minutes. Serve with Romaine Hearts Mediterranean.

The skinny

410 calories per serving, 11 g fat (6 g saturated), 57 g carbs, 7 g fiber, 24 g protein

Chicken Pot Pie

Chicken Pot Pie

There's no need to worry about calories or trans fat with this comfort food recipe

Pot pies may be one of America's favorite comfort foods, but there's nothing comforting about a dish that packs nearly 4 days' worth of trans fat. We clear out the artery-clogging fats, but the calories by 60 percent, and deliver an easy pot pie you're bound to love.

You'll Need:
2 Tbsp butter
1 onion, chopped
2 carrots, chopped
2 cloves garlic, minced
2 cups stemmed and quartered white or cremini mushrooms
2 cups frozen pearl onions
2 cups chopped cooked chicken (leftover or pulled from a store-bought rotisserie chicken)
1/4 cup flour
2 cups low-sodium chicken broth, warmed
1 cup 2% or whole milk
1/2 cup half-and-half
1 1/2 cups frozen peas
Salt and black pepper to taste
1 sheet puff pastry, defrosted
2 egg whites, lightly beaten

How to Make It:
*Heat the butter in a large saute pan or pot over medium heat. When it's melted, add the onion, carrots, and garlic and cook until the onion is translucent and the carrots begin to soften, about 5 minutes. Add the mushrooms and pearl onions and cook, stirring occasionally, for another 5 minutes. Stir in the chicken and flour, using a wooden spoon to ensure the vegetables and meat are evenly coated with flour.

*Slowly pour in the chicken broth, using a whisk to beat it in to help avoid clumping with the flour (having the broth warm or hot helps smooth out the sauce). Once the broth is incorporated, add the milk and half-and-half and simmer for 10 to 15 minutes, until the sauce has thickened substantially and lightly clings to the vegetables and chicken. Stir in the peas. Season with salt and pepper.

*Preheat the oven to 375F. Cut the pastry into quarters. Roll out each piece on a floured surface to make a 6" square.

*Divide the chicken mixture among 4 ovenproof bowls. Place the pastry square over the top of each bowl and trim away the excess with a paring knife; pinch the dough around the edges of the bowl to secure it. Brush the tops with the egg whites and bake until golden brown, about 25 minutes.

Makes 4 servings
Cost per serving: $3.84
350 calories
15 g fat (8 g saturated)
650 mg sodium

Recipe: Blueberry Buckle



Here's a delicious yet sensible dessert recipe that contains the healthy fiber of oats, the antioxidant properties of blueberries, and the crunchy goodness of almonds . . . plus it tastes great!
2/3 cup uncooked steel-cut oats
1/2 cup raw blueberries
1 Tbsp. slivered almonds
1/2 tsp. cinnamon
1/2 cup water
Optional: 1 tsp. honey or raw sugar, or a pinch of stevia.
Preheat oven to 350 degrees. Combine all ingredients in a glass baking dish and mix well. Bake for 20 minutes (or microwave on high for 1-1/2 minutes). Makes one generous serving.
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Nutritional Information (per serving, without sweetener)
Calories Protein Fiber Carbs Fat Total Saturated Fat
291 10 grams 9 grams 51 grams 8 grams <1 gram

10 Tiny Changes for Big Weight Loss

10 Tiny Changes for Big Weight Loss

Chalene Johnson, creator of Turbo Jam®

Turbo Jam® trainer Chalene Johnson recommends taking baby steps to eat healthier. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.

1. Wait 2 minutes.Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.
2. W.I.W.M. When you really crave something unhealthy, answer this question: "What do I Want More," that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it's okay to pick the chocolate cake!
3. No one's perfect.Don't allow one bad choice to result in bingeing the rest of the day, or falling back into old habits.
4. Focus. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.
5. Don't skip breakfast. Start eating a filling breakfast, but one that's lower in fat. It will help you eat fewer total calories throughout the day.
6. Veggies. Most of your plate should have veggies and/or fruit on it at both lunch and dinner.
7. See what you eat. Eat your food off of a plate instead of straight out of a jar, bag, or box.
8. Don't buy it. Stop buying the food you snack on all day. Just eliminate the temptation.
9. Eat more fruit. A person who gets enough fruit in their diet doesn't have a raging sweet tooth.
10. Watch what you drink. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and especially alcohol. People have lost weight by just making this one change.