Quick Weight loss Tip

A pound of fat is equal to 3500 calories. So if you want to lose one pound of fat in a week you need to create a 500 calorie deficit each day. (500 calories x 7 days =3500) It's actually pretty simple. Just burn more calories than you eat and you will lose weight!

More Tips from Brent!

1. The more muscle you have, the more efficient you will be at burning fat and losing weight.

2. Doing various kinds of exercise is important so that you don't plateau or burn out. Do something you can sustain in the long run. I totally believe in the idea of muscle confusion so that we change up the routine at least monthly and we get better results than by doing the same routine repeatedly.

3. Interval training is better than long hours of aerobics each week.

Harvest Trail Mix

Peanuts
Slivered Almonds
Fiber One Bran Cereal
Organic Cinnamon O's Bran Cereal
Craisens
Mini Semi-sweet Chocolate Chips

Mix together and enjoy! This snack is packed with fiber and protein.

1/2 Cup per serving is approximately 200 calories

Brent's Top 10 Weight Loss Tips

Brent has lost 30 lbs in 2 months! These are his top 10 tips that he has learned...


1. Diet is more important than exercise. I almost hate to even say this because I love exercise but I've found it to be very true.

2. Eat portions about the size of your fist, 1 protein and 1 "good" carb in each meal, also add 1 portion of vegetables to 3-4 meals a day.

3. Eat every 2.5 to 3 hours but try not to eat after 6 pm. If you get a craving after 6, eat a piece of fruit and drink 1 or 2 glasses of water.

4. Drink 8-10 glasses of water a day. More if you're exercising. The bigger you are, the more water you need.

5. If you get a craving for something unhealthy, drink lots of water or eat some veggies. If you give into cravings, don't punish yourself. Just get back on track.

6. One day a week, satisfy ALL your cravings! Feast. Don't worry about temporary spikes in your weight. The overall trend is what's important. I like to compare my weight to the same day last week to see how I'm doing.

7. Track everything you can and try to find anything to celebrate. Reward yourself mentally. Share your success with others who care. I like to track not just my weight but also body fat % and then multiply weight times body fat % to get total lbs. of fat. I use a body fat scale. It's not exact but that's not what's important. It's the trend and I always use the same scale. If on any given day I reach a new record with any of the 3 metrics, then I praise myself!

8. Some say to not get on the scale very often. I get on the scale at least once in the morning and once at night. How else will you know how you're doing. I have a system that I follow religiously. It goes like this: always wear the same thing when on the scale, I step with my right foot then my left, I send myself an email from my phone, then later when I have time, I record the results in my tracking spreadsheet. I study the spreadsheet, compare the data from week to week, I have graphs that show trends, etc. I get really excited about the good results. If I plateau for a day or 2, so what. Sometimes my weight may go up but my body % goes down. I celebrate that!

9. Set a goal each month or each week. My tracking spreadsheet helps me do this.

10. Get off your butt as much as you can. We sit way too much. We sit in our cars, on our couches, in chairs at our desk at work or school, in theatres, etc. etc. I take the stairs as much as I can and try to avoid elevators. I like to walk the mile to Church instead of driving. Sometimes if I have time I can walk to do errands instead of driving everywhere. It's harder to get tickets when you're walking :-) and it's way more healthy for you.

bonus: Think cause and effect. Much of the problem with our society is that we don't think of the result of what we're stuffing in our mouth. Think of your heart. Think of your image. Think of your long term health. Think of your longevity. This has motivated me because my blood pressure started to spike and it made me angry. Think of your children and grandchildren and the time you will spend with them and how active you will or will not be able to be with them. Think of your mind and how much more invigorated you are when you feel good about yourself.

Broiled Grapefruit

What a yummy, easy treat for only 90 calories!

1 medium grapefruit
1 teaspoon truvia or brown sugar
1/4 teaspoon cinnamon

Sprinkle grapefruit with sugar and cinnamon. Broil for 4 minutes.

90 calories per serving

Jenn's Top 10 Weight Loss Tips

Jennifer has lost 40 lbs. It took her 4 months to hit her goal weight. These are her top 10 must do's...


1.) Track your calories and write it down! I use the biggest loser formulation which is your current weight x 7. (Don't go under 1050 calories a day though, consuming less calories may back fire and make your body hold onto weight.)

2.) Stop eating 6-7p.m. Brush and floss your teeth right after dinner to help avoid temptation to eat.

3.) To jump start your weight loss cardio, cardio, cardio! Try to get in 3-5 miles a day of either walking, running or biking five times a week. If you're pressed for time then do 30 minutes of hard cardio.

4.) Set a weekly goal of what your weight will be. Look at that goal daily. Repeat it out loud as you're doing your workout and visualize seeing that number on the scale! This may sound silly but it works. If you really eat well and exercise you'll be amazed at how close you'll be to your goal each week!

5.) Eat 5 small meals a day to rev up your metabolism for more fat burning and to keep you from binging.

6.) Eat on small dishes. This one is huge! Feeling satisfied is so mental. I always eat on 8 inch plates now. Also be sure to use smaller bowls. The picture attached is the 11 inch plate I use to eat on below and the red one is the 8 inch plate I eat on now.

7.) Stick with whole foods! Studies have shown that foods with artificial sweeteners and preservatives inhibit weight loss. They have been shown to actually increase hunger. So ditch the diet soda!

8.) Bulk up portions with fruit and especially veggies! There is no reason you should ever feel hungry when you are trying to lose weight. You can always turn to a large portion of sauteed veggies or a salad.

9.) Stay hydrated with 8-10 glasses of water a day. This will help you stay healthy since water rids toxins from the body.

10.) Give yourself one free day a week to give into those cravings so you can focus the rest of the week!

Breaded Italian Chicken

15 oz. chicken tenders
1 cup Italian seasoned bread crumbs (or blend 1 piece of whole wheat bread in blender and add 2 Tablespoons Italian seasoning)
4 Tablespoons olive oil
10 oz. whole wheat noodles
24 oz. marinara sauce (I used Classico brand)
10 Tablespoons mozzarella cheese

Pre-heat oven to 400 degrees. Spray a cookie sheet with cooking spray. Rinse chicken and dip in olive oil. Then dip each chicken tender in bread crumbs. Lay on a cookie sheet and bake for 12 minutes, turn over and bake approximatley 12 more minutes until chicken is no longer pink inside.

Cook pasta according to directions on package. Top 3 oz. of chicken on 1/2 cup pasta. Top with 1/2 cup marinara and 2 Tablespoons shredded mozzarella.

Makes 5 servings. Approximately 400 calories per serving

Spinach and Egg Breakfast

This breakfast is well balanced yet a very simple dish. It includes a lean protein, complex carbohydrate and vegetables.

1 egg
1 piece whole wheat bread
1 cup spinach
1 Tablespoon mozzarella cheese
1 tomato
cooking spray

Heat skillet to med-high. Spray pan with cooking spray. Saute spinach until wilted and set aside. Fry one egg and place on top of one piece of toast. Top with spinach, cheese and sliced tomato.

235 calories (Add 70 calories for each egg if you want to increase the portion)

Warm and Hearty Vegetable Soup

What happens if it's time to fix dinner and you don't have very many calories to spend? Fix up a pot of this yummy, filling and practically calorie-free soup! Because it's packed with vegetables, this soup is a go-to recipe that will fill you up without racking up the fat and calories. Add chicken if you have more calories to spend(3 oz. grilled chicken is 120 calories).

Warm and Hearty Vegetable Soup

2 c. carrot, diced
½ onion, diced
4 cloves garlic, minced
6 c. chicken broth
1 can green beans, drained
2 cans tomato paste
1 t. basil, dried
½ t. oregano, dried
½ t. salt
2 c. diced zucchini

Saute carrot, garlic, and onion in ½ cup chicken broth over low heat until softened. Add remaining ingredients. Simmer covered 15-20 minutes.

Japanese BBQ Chicken Stir-fry

Stir-fry is a great way to serve lots and lots of delicious and highly nutritious vegetables to your family. Try the Japanese BBQ Chicken marinade for a low-fat, high flavor protein. This marinade is also great for grilled chicken. And because it only needs to marinate for ½ hour, it's a quick dinner option for busy evenings.

Japanese BBQ Chicken Stir-fry, 6 servings

3 c. uncooked brown rice or quinoa
3 boneless, skinless chicken breasts, cut into bite-size pieces
2 t. grated fresh ginger OR 1 t. ground ginger
1-2 cloves fresh garlic, minced OR ½ t. garlic powder
¾ c. soy sauce
Lots of stir-fry vegetables, sliced or julienned (can use broccoli, carrots, zucchini, mushrooms, summer squash, snap peas, peppers, onions), approx. 8-10 cups combined
1 T. olive oil

Cook rice in rice cooker or stove according to package directions. Combine chicken, ginger, garlic and soy sauce together and marinade in the refrigerator for ½ to 1 hour. While the chicken is sitting in the marinade, chop vegetables and stir-fry in olive oil. Cook chicken on the stove, no additional oil is needed. Layer rice, vegetables and chicken in individual bowls. Pour additional sauce from chicken over dish.

Top 25 Antioxidant rich Superfoods...

1. Cloves, dried or ground
2. Cinnamon, dried or ground
3. Oregano, dried
4. Tumeric, ground
5. Sorghum, bran, black
6. Cocoa powder, natural (non-dutched)
7. Cumin seed, dried
8. Parsley, dried
9. Basil, dried
10. Curry powder, dried
11. Cocoa powder, dutched
12. Sage, fresh
13. Mustard seed
14. Pepper, black
15. Thyme, fresh
16. Marjoram, fresh
17. Rice bran
18. Chili powder, dried
19. Ginger, ground
20. Chocolate , dark
21. Pecans
22. Paprika, dried
23. Tarragon, fresh
24. Ginger root, raw
25. Sorghum grain, red

Source: Healing Gourmet, Your Recipe for Health

Hawaiian Chicken Roll

I know some of these ideas are so simple but when you have a day that you only have a couple hundred calories left, no time and you just want easy...here is an idea.

1 slice of ham
1/2 ring of pineapple
2 oz. grilled chicken
fresh basil (or dried)
Salt & pepper

First sprinkle chicken with salt and pepper. Always season chicken before cooking it. It can taste bland if it's not seasoned. Once chicken is cooked through, roll up chicken and pineapple inside the ham. Top with basil.

160 calories per serving
serving size 1 roll

Mini Turkey Burgers

1 lb. ground turkey
1 teaspoon garlic powder
1/4 teaspoon pepper
1 teaspoon dried basil
4 oz. cheese
2 slices whole wheat bread
2 cups fresh spinach
8 tablespoons bbq sauce

Mix ground turkey with seasonings and make into 8(2 oz.) patties. Grill until cooked through (approximately 3-4 min. each side).

Top each patty with 1/2 oz. cheese. Cut each bread slice into 4. Place some spinach leaves, 1 tablespoon bbq sauce and turkey patty on each piece of bread.

375 calories for 2 mini turkey burgers

The "Dirty Dozen"

I found this in a book called Healing Gourmet and thought this was interesting...

The most pesticide ridden crops are called the "dirty dozen". According to the Environmental Working Group (EWG) if you buy only these twelve foods organic, you can reduce your pesticide intake by 90%.

*Nectarines *Cherries
*Peaches *Lettuce
*Apples *Grapes
*Celery *Pears
*Sweet bell peppers *Spinach
*Strawberries *Potatoes

White Chicken Chili

I love cooking soups in my crockpot this time of year. This recipe is warm and hearty yet very low in calories.

3 medium onions, chopped
2 garlic cloves, minced
1 tablespoon olive oil
4 cups chicken

Cook chicken in skillet with the onions, garlic and olive oil. Once chicken is cooked through put chicken in a crockpot and add:

2 cans (15oz. each) white, kidney, black or canellini (rinsed & drained)
3 cups chicken broth
1 can (4 oz.) chopped green chilies
2 teaspoons ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon cayenne pepper

Cook on high in crockpot for 3 to 4 hours.

Top with 1 tablespoon cheese, fresh cilantro, 1 teaspoon light sour cream and just a couple tortilla chips.

330 calories for a 2 cup serving