Guess what helps you loose weight?

Eat More Often!!!!!!!!!!!!!


Eating more really can help you lose weight -- eating more often, that is. When you eat large meals with many hours in between, you train your metabolism to slow down. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time.

This is something I always tell people who are having trouble loosing weight or inches. Most of us are stuck in the old way of thinking that you have to starve your self to look great. What ends up happening is you feel awful and you dont loose or burn anything.

Healthy snack ideas are:
string cheese
yogurt
soy beans
turkey Jerky
Small amount of fruit ( just because its fruit doesnt mean its calorie free )
cottage cheese
peanut butter and celery
Protein or meal replacement Bars- Clif Lemon Bars are my fav!

Health Benefits of Miso !!!!LOVE THIS!!!

A Simple Guide to Understanding and Using Miso




Miso is usually made from fermented soybeans and then ground into a buttery textured paste. Miso can also be made with added barley, rice, or wheat to aid in the fermenting process.

A few good reasons to start eating miso.
•Miso is high in the minerals iron, copper and manganese
•Miso is often recommended for vegans to eat regularly because it is naturally high in protein, vitamin K, and vitamin B12.
•Miso is rich in the immune boosting mineral zinc.
•Miso is great for the digestive tract because miso is high in fiber and probiotics.
•Studies have shown that women who consume miso regularly are less likely to develop breast cancer.

Tip: When buying miso look for an organic brand without added MSG. YOU CAN FIND IT WHERE SUSHI IS SOLD AT YOUR LOCAL GROCERY STORE. ITS IN A TUB.

Tip: Most stores sell several kinds of miso. The most common types of miso are red and yellow. The biggest difference between different types of Miso is flavor so it may take trying a few different types to find the right miso for you.

Ways to add a little miso to your diet.
•Make miso as a simple broth and drink like tea before meals.
•Use in place of chicken stock or vegetable stock in recipes.
•Try as a spread on bread or toast.
•Miso can be used as a salt substitute during cooking.
•Mix miso with equal parts butter and spread over a firm white fish and bake.
•Mix with oil and some favorite seasonings for a tasty Asian salad dressing.
•Below is an easy and delicious miso soup recipe. It is great to eat regularly during the cold and flu season. This soup can be consumed as a preventive measure or as a home remedy if already sick. This recipe is low in calories and can be eaten as a meal or before a meal. Enjoy.


MISO SOUP
1/2 teaspoon dark sesame oil

1/3 cup shallots, finely chopped
3 tablespoons miso
1 quart vegetable stock
1/4 cup firm silken tofu, diced
3 tablespoons scallions, sliced for garnish


1. Heat the sesame oil in a saucepan over medium heat. Add the shallots and cook until translucent.

2. Add the miso and mix well. Add the vegetable stock and bring to a simmer. Reduce heat to low and simmer for 15 minutes.
3. To serve, ladle into the bowls and garnish each serving with tofu and scallions.
4 if desired, add protein powder just before serving.

Red Pepper Soup

1/2 cups white wine
1/4 medium onions, finely chopped
1 1/4 roasted red peppers
1/2 cup celery, chopped
3/4 tsp garlic, minced
1/2 plum tomato
3 tsp tomato paste
1/2 cups chicken broth
1 1/2 tsp dried tyme
1 pinch ground white pepper
1 pinch ground cumin


1.Heat wine in a Large heavy soup pot over medium heat. Add onion, red peppers,and celery. Cook and stir for 3 minutes.Stir in garLic Cook for 2 more minutes,adding more wine if necessary.

2. Add tomatoes, tomato paste,and broth; cover and bring to a boil. Reduce heat and simmer for 25 minutes.
3. Puree soup in a food processor or blender. Return to the pan,add seasonings and heat through.
4. lf desired add 3 tbsp protein powder just before serving

Nutritional Info



Amount Per Serving
Calories: 57.5
Total Fat: 0.4 g
Cholesterol: 0.0 mg
Sodium: 312.0 mg
Total Carbs: 6.9 g
Dietary Fiber: 1.9 g
Protein: 1.3 g

The Father of Medicine

"Let food be your medicine and medicine be your food." These were the words of Hippocrates in 400 BC

Amazing Spinach Scramble

Can you say I LOVE FETA? I sure can!!! This goooy goodness is a belly pleaser and oh yes it is perfect for loosing weight. Remember 1500 to 1800 calories daily use the smaller amount of  ingredients called for. :)

1/2 to 1 cup Roma tomato diced

1 to 2 cup spinach leaves

6 to 10 egg whites
1-1/2 to 4 ounces feta cheese, crumbled
1 to 2 tablespoons fresh basil

1.In a small non stick pan coated with veggie spray saute tomotoes and spinach until slightly tender, Remove and set aside.

2.Whisk the egg whites together in a bowl and add to the pan. Cook stirring over low heat until almost set. Add the veggie mixture, cheese and basil. Cook to desired firmness.

smaller ingredients amounts

239 calories

9 gramstotal fat

35% calories from fat

29 g protein whoo hoo
9 g carbs

38 mg cholesterol

835 mg soduim

Mushroom Omelet -

Great way to start out your day! Tastes like your cheating but so healthy and great for watching your waist line.  If your on a 1500- 1800 calorie diet use the smaller amount of ingredients. If your needing alittle more calories a day dont hesitate to use 10 egg whites. My husband actually needs 8 egg whites, I only need 6.  Thats why its important you learn to calculate what your body needs daily or follow your Doctor advice for caloric intake.

• 6 to 10 egg whites
• salt and pepper to taste
• 3/4 to a 1 cup mushrooms, sliced
• 2 tablespoons green onions
• 1/2 cup Roma tomato, chopped
• 1-1/2 to 4 ounce low-fat cheddar cheese

1. In a small bowl lightly beat the egg whites with a fork and season with salt and pepper.
2. Coat non-stick pan with cooking spray and place over medium heat. Add veggies and cook until tender.
3. Add egg mixture and cook until set on bottom. Sprinkle the cheese over the top, fold omlet in half and cook a bit longer until cheese is melted and eggs are set.

(smaller amount of ingredients)
191 calories
3 g total fat
15% calories from fat
32 g protein -whooo hoo
7 g carb
9 mg cholesterol
596 mg soduim

Low-Fat Cooking techniques

Learning just a few basic skills can make you a low-fat chef with good habits you'll use for life. Cooking with liquids other than fat can trim the fat content of a dish by up to 1,000 calories. This can have a positive effect on your total health and well-being, and maybe prevent illnesses such as cancer and heart disease, And on top of all that, you can loose alot of weight.

Tip of the day- Eliminate the fat used in traditional saute's by substituting flavorful liquids for butter, margarine, or oil. Choose from Chicken or vegetable stock, dry sherry, red or white wine, fruit juice, vinegar, soy sauce, or a combination of two or more.