Dr. Powell's Summer Survival Guide

Summer-Proof Your Waistline

It’s summer time! Between barbecues, hanging out poolside, hikes and family vacations, your healthy eating efforts may take a backseat during these fun — but busy —summer months. Even when you’re on the go this time of year, you can still make healthy, wholesome eating choices. In general, eating healthy requires planning and thinking ahead to minimize eating out. While eating out is fun and delicious, indulging too often can lead to your body feeling sluggish and low on energy and can detract from fun experiences this time of year. Let’s talk through some of the most tried and true ways to make nutritious eating happen during the busy summer months.

1. Be Realistic. Trying to lose weight during the summer may be a self-defeating goal. Maybe a better goal is to maintain your weight. Set a goal that’s realistic. But if you plan on losing weight you have to have a plan.

2. Eat Before You Eat. Your first challenge is here! A lot of people try to starve themselves before a big meal. Don’t do it! The best strategy is to eat before you eat. An ideal amount is at least 60 calories of lean protein 20 minutes before the event.*Remember the gut lecture–see video.

3. Get Enough Sleep. During the summer, prioritize your sleep. This is a busy time of year, but at least 7 hours of sleep helps control your hunger and stress levels. *Remember the Ghrelin concept–see video.

4. Sneal Every 2–3 Hours. Try to eat a small meal or sneal every 2-3 hours to keep your digestive system constantly working. Learn more about Snealing at CarbEssentials.net.

5. The Secret To Losing Weight Is Eating. Don’t skip meals. This backfires because you come to the next meal over-hungry and eat even more. Eat sneals throughout the day. *Remember the 4-hour rule.

6. Plan For BBQ’s. Before you go to a BBQ, decide how much you are going to allow yourself to eat and remind yourself of your weight goal. Fill your plate with protein first. Eat a sneal before you go! See rule #2.

7. Contribute Something To The Cookout. If you bring guilt-free food, that's one less item on the table with a big caloric question mark over it. We're not suggesting you roll up with a bag of celery -- check out our blog at Carbessentials.net for recipe ideas everyone will love.

8. Use Your Grill. Summer is the best time of year to crank up the grill for your meals. Avoid things like brats wurst, hot dogs or fatty meats. Take advantage of the grill for making lean delicious things like pork loin, chicken breast, turkey burgers and even lean hot dogs.

9. Have A Strategy For Stress. If the summer months are stressful for you, have a healthy plan in place to deal with your emotions and stress instead of turning to food. Try to find a healthy activity that you can turn to when you feel stressed.

10. Keep Active. If you spend all day, every day, just sitting around your home, you'll be more likely to idly munch out of boredom. Rest and relaxation are great, but get in some activity too! The calorie burn is an added bonus...if you burn it, you earn it!

11. Stay Hydrated. It's hot out there! And did you know dehydration can trick your body into thinking its hungry, when what you really need is some good old-fashioned agua? Remember to keep the water flowing wherever you go, and carry around a refillable water bottle when possible. Ask for the water handout.

12. Socialize Over Eating. When you first get to a BBQ/event, take time to engage people in conversation instead of heading directly to the buffet line.

13. Ignite Your Metabolism. Despite the summer rush, eat something when you first wake up and start your day. *Remember my 4-hour rule.

14. Slow Down. Eat slowly and enjoy each mouthful. You’ll eat less. Grandma was right, slow down and chew your food. *Remember my gut lecture–see video.

15. Beware Of The Buffet. Too much choice can leave us feeling overwhelmed and lead us to making rushed decisions. Be aware that while it may seem obvious which dishes are good and bad options, salads with lots of dressing or mayonnaise are not ‘good options’ just because they are better than fried foods. You don’t need to load your plate and make several trips just because the food is there.-Ask Dr. Powell about his buffet story. Go for the protein first!

16. Be Ready For A Reset. Let's face it, indulgences happen, and they should. But don't let a weekend of brunches and birthday parties turn into a month-long affair. Start fresh the very next day.

17. Beware Of Why You Are Eating. Make sure you are only eating if you are hungry, and not just munching because food is near.

18. Build A Better Burger. Create a healthier burger with half of a whole wheat bun, lean meats, and delicious veggie toppings. Add our calorie-free Walden Farms condiments.

19. Fill Your Hands. When you attend a cookout, grab a glass of water to hold in your hand so that you aren't as easily tempted to keep reaching for the finger food.

20. Traveling. As soon as we reach the airport or make the first stop on the highway, we are in holiday mode. Setting yourself up for many bad eating choices throughout your vacation. Plan your food well before you set off bringing plenty of healthy sneals with you to avoid craving other sugary or fatty foods. Bear in mind that on your day traveling to and from your vacation you really are not burning enough calories. Find other things to amuse you on your journey instead of resorting to eating out of boredom.

21. Eating On Vacation. One of the best things about visiting a new place is trying the local cuisine and dining out socially with family and friends. We can often do this every night while on vacation without thinking anything of it. Opt for grilled dishes with veggies and protein.

22. Find Eating Alternatives. Make a list of things to do besides eating: take a walk, call a friend, do some cleaning, etc.

23. Use A Calorie Counting App. Such as; Lose it, My Daily Plate, My Net Diary. Ask our staff to show you your particular nutritional requirements.

24. Check Yourself Out When Eating. Hang a mirror up opposite you when eating, as seeing your reflection appears to cut down on how much you eat by a third.

25. Change Your Coffee Order. While coffee itself is not a bad thing, the dairy and sugars that often go into it can be real calorie traps. For the next few months, swap your usual latte for black coffee, green tea or herb tea. You may well find that after a few weeks, the milky, frothy lattes you once adored have lost their allure… this is the ‘brain retrain’ you’re after: a change of mind to change your shape.

26. Use A Plate. Always eat everything off of a plate. This helps you see exactly how much you are eating vs. snacking or sampling that can add up to more than you’ve estimated. This is called food amnesia.

27. Bored With Plain H2O? Staying hydrated is vital during the summer heat. If you are bored with drinking water, sip on any zero calorie beverage.

28. Take A “Alcoholiday”. Sadly, alcohol is chemically similar to sugar, so drinking it will set off the same insulin resistance that can promote weight gain. Your glass of Chardonnay or your Mojito contains plenty of calories, but very little nutritional benefit — so, for a few weeks, aim to give it (and your liver) a break. Think of it as an "alcoholiday." And if you must drink? Try a white wine spritzer; make every second drink water; and watch the mixers. (OJ will double the calorie count of a vodka shot.)

29. Add Minutes Between Seconds. Try to wait at least 15-20 minutes between each trip to the buffet. This will help your body get to the point of feeling full before you overeat.

30. Move Your Body. Any additional activity will burn calories. Go on a walk, play with the kids, do anything that helps get you up and about to help counteract the inevitable extra vacation calories.

31. Look For Small Steps With Big Rewards. Small things can help cut your total calories, such as scraping off some of the icing from a cake or cupcake.

32. Ready To Drink/Eat Sneals. Take your bars and shakes with you when you are on-the-go. If you have access to a microwave then our entrees and soups are also suitable to be taken away with you, offering that little bit of support when you need it.

33. Celebrate The holiDAY, Fourth of July. Remember it is a holiDAY, not a holiWEEK, not a HoliMONTH. Only allow yourself the actual holiday to splurge if you want, but keep to your plan the rest of the season.

34. On the Side Please. Order any dressing or sauce on the side Remember to dip, not drench!

35. Read The Menu Carefully. Where you can, try and pick one of the healthier options on the menu. Bear in mind that the way something is described to be cooked is likely to give you a clue about how many calories it will contain For instance, anything that is pan-fried or roasted has probably been cooked in oil or butter. Pick steamed, boiled and/or grilled instead.

36. Be Prepared. Pack emergency sneals that can stand the heat, like our jerky, chips, ready to drink protein shakes, and bars without meltable layers.

37. Stay Positive. Listen to that voice in the back of your head. Is it positive and moving you toward your goals? Or is it destructive and undermining your weight loss efforts? Remember, even negative self-talk can be changed by positive thinking.

38. Eat A Sneal Before Drinking. Alcohol on an empty stomach will make your blood sugar drop and your body will want to EAT. It is best to never drink on an empty stomach, be sure to eat some protein and carbohydrates prior to drinking.

39. Use A Small Plate. When you select your plate, pick the smallest plate available so that your portions will be smaller.

40. Give Your Leftovers To The Guest. If you struggle with eating too many leftovers, send them home with your guests when you host a party or BBQ this season.

41. Make A List Before You Shop For The Big Event. The "plan your meals" bit works only if you also write down everything you need before you shop. Again, it's common sense, but it's uncommonly used.

42. Focus On The Process, Not The Outcome. When you're losing weight, think of an outcome and then find a process that takes you there.

43. SHARE. Share an entree when you go out for dinner. This will help you avoid over eating.

44. Pass On The Breadsticks. Ask your waiter to take away the bread basket! Instead, have a glass of water before your meal. Example:Olive Garden breadsticks are 140 calories each!

45. Prepare For The Boat Trip. Our non-melting sneals are guaranteed to help keep you feeling full for a longer period of time--bonus! These foods don't need to be kept cool, and therefore can be left in the heat.

46 Get A Cooler. If you're going on a road trip or to the lake you'll be able to cart along healthy options, like cut veggies, lean cut meats, and light yogurt. If you're going to the beach for the day, you won't be stuck buying cold drinks every hour. And if you're camping or picnicking, you'll be a hero to the whole group!

47. Take It One Day At A Time. It’s easier said than done, but the basic rule of thumb is to take it one day at a time. You’re more likely to fail if all you focus on is the end goal. Concentrate on the day ahead of you.

48. Check Out All The Options Before You Chew. Going to a BBQ? Peruse all the food items being offered before filling up your plate. This will help you find the most diet-friendly options and determine what might be worth splurging on. Go for the protein first!

49. We Are Your Weight Loss Partner. Be accountable to someone else for your weight. Be sure to come in and we will weigh you weekly, that way someone else is seeing your weight instead of just you.

50. Consistency Is Key. Staying consistent is important because it provides you with the time you need to build new habits and see the results of your hard work. It takes about 3-4 weeks to implement a new habit, stick with it! You can do it!.

51. Be Careful About Chip & Dip Purchases. Don’t buy chips too far ahead of an event or you may be tempted to eat them. Store them out of sight to help save them for the event instead of becoming a snack.

52. Brush Your Teeth After Meals. Flossing or brushing your teeth after eating will limit your desire to snack or eat between meals. As a result, you will not feel like eating after brushing your teeth and not to mention the bad taste that it gives the food.

53. Beware Of The Ribs. Ribs come in all shapes and sizes, but no matter how you cut ‘em, restaurant ribs need to stay off your summer menu. A quarter pound of beef or pork ribs weigh in at 534 calories and are loaded with saturated fat, and that’s before you slather on barbecue sauce. When cooking ribs at home, skip the sauce and us low-fat spices like mustard, garlic, and chili powder. They’ll add delicious flavor without many calories.

54. Avoid Grazing Stations. If you tend to graze during BBQ’s or cookouts, do not stand in the same area as the food.

55. Pay Attention To Portions. Use these 3 memorable points of reference: A tennis ball or baseball = about 1 cup. This measurement is useful for scoopable sides (think: potato, pasta and bean salads). Aim for 1 cup. Your iPhone = about 3 ounces of meat. This measurement comes in handy for steak, chicken and fish. Your thumb = about 1 tablespoon. This measurement comes in handy when you’re trying to estimate dressing or a spread. Choose reduced-fat varieties, which usually have half the calories, whenever you can.

56. Have A 2-Drink Minimum. If you're drinking alcohol, remember that it is high in calories so try to limit your consumption to a drink or two.

57. “Prioritize” your favorite food. If you’re dying for a big cheeseburger, get in line at the grill. Stick with a green salad or grilled vegetables and fruit as sides. Not so big on buns? Go for grilled chicken or fish on top of greens and spend that starch serving on a scoop of the creamy potato salad you truly love. Does dessert look irresistible? Dig in. Just make room for it first. Have a piece of lean protein (chicken,fish), grilled vegetables and a healthy side.

58. Go For A Morning Walk. Get outside in the morning before the summer sun hits, and have a nice stroll down the block.

59. Try A Workout Video. Try a workout video if it’s too hot to go outside.

60. Wrap Your Burger. Burger crazy? Skip the bun and wrap it in lettuce for a savings of about 150 calories!

61. Go For The Protein First. Lean proteins help you to feel fuller than carbohydrates or fats, so enjoy a little bit of what’s grilling: chicken, fish or a lean-beef burger.

62. Fill up on vegetables. Eat loads of green salad—with a couple of teaspoon–caps of dressing, preferably one that’s lower in fat. Crunch on the veggies—go easy on dips—instead of chips.

63. Don’t go crazy with starchy carbs. If you’re trying to keep a cap on calories, limit yourself to 1 cup—total—of starchy side dishes, such as potato, pasta and those delicious bean salads. Of course, you’re not going to whip out a measuring cup at a social event! Instead, visualize a tennis ball—that’s about the size of 1 cup. So is the size of a woman’s fist.

64. Junk The Juice. Fruit juice is a higher sugar, lower-nutrient version of it’s source — and it contains less fiber, too. You might as well be drinking a sugary soda.

65. Go For A Swim. Keep cool and burn calories. Swimming burns tons of calories! Water is 800 times denser than air, it burns more than twice the calories of walking.

66. When You’re Finished, Go Play. Start tossing a ball with the kids. Rally the adults to play horseshoes or some other outdoor game. No need to jump around like a fool to “burn off” dinner; the point is to pull yourself away from the chips and salsa.

67. Avoid Nighttime Hunger. When nighttime hunger strikes, distract yourself until the temptation subsides by exercising, reading or taking a bath. Never reward yourself with food.

68. Slim Down Favorite Recipes. Look for and invent lower-calorie versions of your favorite summer recipes. CarbEssentials has many ingredient options that can help you with this. Come in and ask our staff for help!

69. Add Water. Drink water with your meal, hydration can curb hunger and boost your metabolism by up to three percent.

70. Love Yourself. Think positive and speak kindly to yourself and about yourself to others.

71. Relax With Stretches. Avoiding the heat? You can do stretches while watching your favorite show in the comfort of your air-conditioned living room.

72. Eat The Same Number Of Sneals Every Day. You shouldn’t skip a meal or planned sneal. It disrupts your hunger cues and puts you at risk of eating stuff you'd typically avoid, or of overeating when you finally do eat.

73. Skip The Breakfast Carbs. Skip the breakfast cereal, muffins, bagels, and donuts. These just make you hungrier!

74. Focus Your Food Passions. You don't have to eat only carrot sticks, but practice moderation and don't eat every dessert available. Pick one dessert that you love and savor it.

75. Avoid Office Land Mines. Summer brings office potlucks. Limit yourself to one trip, load your plate with protein and avoid the potato salad.

76. Swap Desserts For Fresh Fruit. Even though I don’t normally suggest eating fruit due to it’s sugar content, it is the better alternative to ice creams and cookies. Fruit is also high in nutrients.

77. Pair Fruit With Meat. Eat equal amounts of meat and fruit. Fruits such as melons are 90% water. Eating more will keep you hydrated, which is especially good for your skin. Eating the protein with the fruit will keep blood sugars stable.

78. Reward yourself. Weight loss is about discipline. It’s ok to indulge and reward yourself every once in awhile, as long as it doesn’t turn into a whole day or week of rewards. Weight maintenance works best when you occasionally give in to temptation.

79. Use A Personal Activity Monitor. These are a great tool for motivating you to move more. Set a goal of walking so many steps in a day and use your tracker to meet your goals.

80. Cut Out The Soda. If you cut out two cans of soda a day, you can lose 1/2 lb a week–even if you make no other changes.

81. Protein, Protein, Protein. Always include protein in every meal/sneal. Protein is the component of your meal that keeps you fuller longer and controls your appetite and blood sugars throughout the day.

82. Know Your Treat Intake. If you have a sweet tooth, allow yourself a small amount on a plate. It will help you to eat only that amount.

83. Keep Sneals On Hand. Always pack some sneals and keep them in your purse and car for those times when you are hungry while out and about.

84. Move To Make You Happy. Move your body everyday in a way that makes you happy. Try to get your heart rate up for at least 30 minutes.

85. CHEW. Chew your mouthful at least 20 times. Eating slower can help you eat less because it gives time for your brain to recognize when you are full. It will shut off your appetite before you’ve eaten too much.

86. Beware The Meal Size. Make your breakfast and lunch the larger meals of your day, and make dinner a sneal.

87. Have A Daiquiri Strategy. Daiquiris sound light and refreshing, but their nutritional profile is big and bloated. An 8-ounce strawberry daiquiri, for example, packs more calories than a double-patty hamburger and is loaded with fat and sugar! Limit your supply, and look for zero calorie mixers.

89. Pay Attention. If you’re not paying attention during your meal you are more likely to lose track of how much food you’re eating, and end up consuming 25% more calories than you really need.

90. Take A Break Before Overeating. If you are tempted to overeat at a meal, tell yourself that you can always eat more later, and put your utensils down and take a break.

91. Package Up Half Your Meal. When eating out ask your server to package up half your meal before they bring it out.

92. Vitamin C. Vitamin C inhibits the production of cortisol, a hormone that essentially tells your body to ‘store fat’.

93. Hydrate Often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated.

94. Don’t Let Temptation Control You. Sit further away from the snack table, eat smaller portions, and have small sneals® throughout the day so you’re not tempted to gorge.

95. Stand Whenever You Can. Standing burns 1.5 times more calories than sitting. Stand when you’re at the doctor’s office, when you watch TV, even when you work at your computer. JUST STAND.

96. Start Your Day With Protein. Eating at least 15-20g of protein first thing in the morning will increase your calorie burn all day long.

97. Instagram Your Meal. Taking a snap of your meal cannot only make others envious of your food, but it also benefits those love handles. Researchers suggest that taking a photograph of food just before you eat, concentrates the mind to eat not only healthier foods but also less of it.

98. Eat Fresh. Every Sunday, take 15 minutes to plan what you’ll eat for dinner in the coming week, and then hit the store with a list. If you’ve got what you’ll need to make dinner each night you’re less likely to reach for a takeout menu.

99. Drown Out The Pounds. Water is like fat-burning fuel: It’s what your metabolism requires to function, especially in the summer heat when we tend to lose water faster than normal.

100. Beware Of Liquids. Fruity drinks, beer, soda, and wine go down so easy and can add hundreds if not thousands of calories to your daily intake. Drink more water.

5-HTP an Enhanced Formula

Our 5-hydroxytryphan (5HTP) formula is specially designed to help reduce cravings, improve overall mood, improve sleep patterns, and with addition of Vitamin B6, L-tyrosine, and L-glutamine helps improve other functions within the body. This natural supplement can be used by any of our patients that are on any of our programs. It can also be used as a “stand alone” supplement for patients that cannot or choose not to use the prescription appetite suppressant medications. Stop by your nearest Physician's Plan and ask for our 5-HTP handout today!

 

A Note From Dr. Powell- Liquid Calories

Have you ever thought about how many calories you drink in a day? Hidden calories, that are of no nutritional value, can add up quickly. Your body stores these extra calories as fat. We are essentially the only animal (with a few exceptions) that continues to consume liquid calories after weaned from our mothers. Particularly, drinking these calories for pure pleasure, not nutrition. Think about it: what does an adult zebra, gorilla, bear, deer, elk, raccoon, cow, sheep, or a chicken drink? That's right: WATER. Do you ever see a zebra drinking a sugary soda? Or how about a gorilla with an energy drink? Or what about a bear drinking a beer or a glass of wine? Nope, they all drink water only. So think about all the calories we drink in this country: sodas with 140 calories per can; or what about the calories in a 44oz super-sized soda with 513 calories; the specialty coffees that can range from 190 to 470 calories; a glass of orange juice (a regular household glass holds 8oz ounces) can easily be 100 calories; and don't forget the cow milk that we drink at over 148 calories per glass. What about a beer that can be 80 to 250 calories per bottle or a glass of wine at 160 calories?! Don't forget the daiquiris and margaritas that can be over 400 calories! When I review with my new patients about their liquid calories, many do not realize how many calories they are drinking. Now I'm a realist, I'm not going to tell someone to stop all of their liquid calories at once unless they want to. And I'm not going to tell them to give up all their liquid pleasures forever. What I tell them is this, "It's not about giving anything up, it's about how much and how often" How many liquid calories do you drink?

Blood Pressure Education Month

High Blood Pressure, also know as Hypertension, increases the risk of serious diseases and conditions such as heart disease and stroke. In the US, heart disease is the most common form of death and stroke is the third leading cause. Other risk factors of high blood pressure include congestive heart failure & kidney disease. High blood pressure can have a huge impact on a person’s life. Overall, the incidence of hypertension is about the same in men and women. However, there are gender differences between age groups. In people under the age of 45, the incidence is higher in men; in the over 65 year age category, it is higher in women. There are also race differences; it is more common among African Americans than Caucasians and less likely to occur in Mexican-Americans. In the US, approximately 1 in 3 adults has high blood pressure, however most people are not aware they have this condition due to a lack of signs or symptoms.

High Blood Pressure Education Month encourages people to look at various lifestyle factors which may be contributing to high blood pressure. It is well documented that high levels of sodium (salt) is linked to high blood pressure. In the US, the majority of people consume more than twice the level of recommended sodium intake. Guidelines recommend up to 2,300mg of sodium per day for an adult. Those at higher risk should consume even less (up to 1,500mg of sodium a day). Higher risk groups include those who have diabetes, kidney disease, existing high blood pressure, and African American people.

Lifestyle changes which can help reduce blood pressure, include maintaining a healthy body weight, regular exercise, quitting smoking and following a healthy low sodium diet.

 

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6 Egg-cellent Tips For Staying On Track This Easter

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Just when you thought all the holidays were behind you (and no longer threatening your weight-loss), along comes Easter. Towering displays of marshmallow chicks and chocolate bunnies fill the stores, and you may be planning a massive feast but don't let it deter your weight loss efforts.

Here are some tips to survive this Easter weekend:

Don’t sit down to dinner on an empty stomach.- You’ll be more likely to overeat. Eat about 60 calories of a lean protein, about 20 minutes before dinner. This will enable you to enjoy your meal without feeling famished and overeating.

Be active –Go for a walk before church or coordinate a street-wide Easter egg hunt or parade. You would be amazed at all the local offerings. Get outside!

Rethink that Easter basket- Purchase nontraditional gifts like books, costume jewelry or gift certificates. Instead of buying lots of candy, buy plastic eggs and fill them with stickers, money or small toys.

Shift your focus -Remind yourself that holidays are not a whole season, a whole weekend, or even a whole day. Think about what is actually on the menu you are planning and if there are any healthier alternatives you can incorporate. You might surprise yourself and your family with something new!

Spread the wealth –Don’t buy a big bag of candy. And if you end up with one: Share, share, share! Adults like to share in candy they only see once a year. 

Change the sweets to natural sweets – Now is a good time to switch out candy for fruit that is in season. 

For fresh ideas on how to put those leftover Easter eggs to good use, checkout our blog on CarbEssentials.net!

JumpStart Your Spring Weight Loss

With the warm weather setting in, many folks are starting to acknowledge the few (or more) pounds they put on during those winter months. Second to New Year's Day, Spring is the time when many people make a commitment to lose weight. If you are on a mission to lose weight by summertime, make sure you aren't sabotaging your efforts with one of these common missteps:

1.     You are not on top of your stress

Often overlooked in weight loss, stress can keep you stuck at a certain weight or cause you to gain. If you're stressed to the max, your body produces a hormone called cortisol, and if not controlled, your body can increase it's fat storage. Think about it, how often have you turned to a favorite food or snacked endlessly when you're stressed out? Get ahead of your stress and you can watch the numbers go down on the scale. Take a walk, get some fresh air, meditate, do something fun, read a book, laugh, call up a friend or seek some alone time. Find ways to reduce your stress and commit to doing a few of those things each week. Managing your stress effectively is an essential component of weight loss.

2.     You're eating too many carbs

You're eating too many carbs. If you want to slim down, one of first things you should do is reduce your intake of starchy carbs. Avoid white breads and white rice, potatoes, fried foods and processed foods. Add lean proteins to keep you feeling full longer.

3.     You are skimping on sleep

Straight to the point: Missing sleep increases your stress level and makes you hungrier. With a lack of sleep (less than seven hours a night) your ghrelin level gets off and stimulates your appetite more and your leptin level (responsible for suppressing your appetite) goes down. If you want to lose more fat, get more sleep! Your body will be able to operate at it's best!

4.     Setting unrealistic goals

Before crafting your goals, look at where you are in terms of your eating habits. With summer around the corner, it can be tempting to create super lofty goals and just focus on the big picture, which can be daunting and wind up sapping motivation. Instead, build in challenging-yet-doable food goals from your starting point. Be sure to revisit and revise these goals as you move forward.

5.     You do the same thing all the time

Your body gets used to the same exercise if you do it every day, and weight loss can be much more effective when you surprise your body once in a while. Change up your workout and mix it up by increasing the intensity or duration of your exercise.

American Heart Month

The perfect gift this Valentine’s Day is the gift of heart health. Along with Valentine’s Day, February marks American Heart Month, a great time to commit to a healthy lifestyle and make small changes that can lead to a lifetime of heart health.

Heart disease is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by heart disease. The good news? Heart disease can often be prevented when people make healthy choices and manage their health conditions. Communities, health professionals, and families can work together to create opportunities for people to make healthier choices.

The American Heart Association recommends obese patients participate in a medically supervised weight loss program to reduce the risk of heart disease.

Food/Eating Amnesia

Eating Amnesia Comes In Two Forms.

1. Eating something and forgetting that you ate it and not writing  it in the  log at all.

Classic examples: 
-A handful of jelly beans (or any candy) out of the candy jar.
-Three french fries off your child's plate.
-A bite of hot fudge sundae from your spouse’s dish.
-Forgetting you had a piece of bread from the bread basket.
-Not thinking the creamer in your coffee needs to be recorded. 
2. Forgetting how big the portion was when you go back later to log your food.

Examples:
-Estimating 1 tbsp of mayo on your sub, but really squirted on 4 tbsp. 
-Writing down a small cookie for 80 calories and it was really 250 calories.
-Thinking your bagel was 250 calories, but it is really 340 calories. 
-Estimating that you ate 1/2 cup of mashed potatoes but it was really 1 cup.
-Thinking you only used 1 tbsp of oil to dip your bread, but really soaked up 3 tbsp’s. 
Eating amnesia is not conscious and can really be a cause of major frustration for a lot of people who are trying to lose weight.  

 

 

 

Holiday Eating Guide

1. Don’t skip meals. This backfires because you come to the next meal over hungry and eat more then intended.  

2. Fill up on lower calorie, nutrient dense foods such as veggies, and lean cold cuts.

3. Make just one trip to the party buffet. 

4. Eat slowly and enjoy each mouthful. Hold your glass in the hand that you normally eat with to make finger foods less accessible. 

5. Avoid grazing while you cook. Little nibbles can really add up! When it’s time to eat, sit down and savor. 

6. Don’t waste calories on foods you don’t like or foods you can have anytime. 

7. Eat only when you are hungry & not because food is near. 

8. Don’t buy candy or goodies too far ahead of an event. Once purchased keep it out of sight.

9. Beware of liquid calories; eggnog, beer, soda, wine. They go down so easily and often do not add much nutrition to your intake, but add a lot of calories. 

10. Write a list of things to do other than eat (such as taking a walk, calling a friend, or housework), to have available when you feel bored, angry, frustrated, lonely, depressed or any way that leads to cravings. 

11. Choose only the foods you really want & keep the portions small. 

12. Don’t hang out near the food-socialize a distance away. This will prevent unconscious nibbling.

13. Use a plate for even the smallest snack - you’ll eat less. 

14. Contrast flavors, textures, and temperatures for more satisfaction in your eating. 

15. Be realistic. Trying to lose weight during the holidays may be a self-defeating goal. Instead, strive to maintain your weight. 

16. When you arrive at a party, avoid rushing to the food. Greet people you know - conversation is calorie free! Get a zero-calorie beverage and settle into the festivities before eating. Overall, you may eat less. 

Protein-Packed Fall Recipes

It's that time of year for cozy sweaters, changing leaves, and Pumpkin everything. Fall has arrived, and how do we know? People are rushing to the nearest Starbucks for their seasonal Pumpkin Spice Latte. Reality check: for all of those who are rushing to wait in line at Starbucks for your favorite drink, the standard Grande (made with 2% milk and topped with whipped cream) has 380 calories and 14g fat! Starbucks isn't the only one on the long list of offenders. There are healthier alternatives for your favorite fall drink and at the convenience of your own home! Try this CLICK Pumpkin Spice Latte recipe with 15g of protein!

Pumpkin Spice Latte

Yields: 1 Servings 

Ingredients: 

Directions:

  • Pour 4 oz. of milk into a shaker cup. Add 1/2 teaspoon of pumpkin pie spice and 1/4 teaspoon of vanilla. Shake to blend spice with milk.

  • Add 8 oz. of water to shaker cup, top with 2 scoops of CLICK, seal and shake.

  • To make CLICK hot, pour into large microwave cup. Heat in microwave for one minute. Remove from microwave and stir with spoon.

  • Reheat for 30-45 seconds to desired temperature. Top with a squirt of sugar free whipped cream

  • Enjoy!

Nutrition (Per Serving):

  • Calories: 150  |  Protein: 15g  |  Carbs: 10.5g  |  Fat: 8g  |  Fiber: 7g

 

The smell of apples and pumpkin spice might be in the air, but it's fall recipes we're craving. We have four protein-packed, pumpkin-filled recipes to suppress your sweet tooth and ease you into fall while keeping your nutrition on track.

Pumpkin Pie Pancakes

Yields: 4 Servings 

Ingredients: 

Batter

Syrup

Directions:

  • Preheat oven to 400°F
  • Break Quest Bar into small pieces and place on a nonstick baking sheet.
  • Bake for 4 to 5 minutes, or until golden brown. Remove and let cool.
  • In a mixing bowl, combine Quest Protein Powder, almond milk, egg whites, coconut flour, oat flour, pumpkin, sweetener, cinnamon, baking powder, and salt.
  • Scoop pancake batter by the heaping tablespoon onto the griddle four times. Cook pancakes on each side for 2 to 3 minutes or until lightly golden brown.
  • In a mini-blender, combine cottage cheese, pumpkin, sweetener, syrup, and cinnamon. Blend until smooth.
  • Place one pancake on each plate. Drizzle syrup over pancakes, top with Quest Bar pieces, and serve.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 220|  Protein: 27g  |  Net Carbs: 12g  |  Fat: 4g  |  Fiber: 8g

Mini Pumpkin Cheese Muffins

Yields: 20 Servings 

Ingredients: 

Muffin

  • 1/2 cup Quest Vanilla Milkshake Protein Powder
  • 1/2 cup almond flour
  • 1/4 cup zero-calorie sweetener
  • 2 tbsp pumpkin-pie spice
  • 1 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 cup pumpkin puree
  • 1/4 cup unsweetened applesauce
  • 1 egg 
  • 1 egg white
  • 1/2 teaspoon vanilla extract
  • Nonstick cooking spray

Frosting

Topping

  • 20 pumpkin seeds

Directions:

Muffin

  • In a medium bowl, mix Quest Protein Powder, almond four, sweetener, pumpkin-pie spice, baking soda, baking powder, cinnamon, and salt.
  • In a second medium bowl, mix pumpkin puree, applesauce, egg, egg white, and vanilla extract.
  • Add dry ingredients to wet ingredients, and whisk until completely combined.

Frosting

  • In a medium bowl, add Quest Protein Powder, cream cheese, sour cream, sweetener, and vanilla extract.
  • With a hand mixer, mix on medium speed until thick and fluffy.

Assembly

  • Preheat oven to 350°F
  • Line a mini muffin tray with 20 parchment liners. Lightly spray with cooking spray.
  • Fill liners with batter 3/4 full.
  • In a sealable plastic bag, add frosting, and cut corner for piping. 
  • Insert tip of piping bag halfway into center of each muffin and pip cream cheese filling until it reaches the top of muffin.
  • Place muffin tray in oven and bake for 12-15 minutes, or until an inserted toothpick comes out clean. Remove from oven and cool muffins for 15 minutes.
  • Once muffins have cooled, pipe remaining frosting on top. Finish with one pumpkin seed, and serve.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 80|  Protein: 7g  |  Net Carbs: 4g  |  Fat: 3g  |  Fiber: 1g

Pumpkin Pudding Parfait

Yields: 1 Servings 

Ingredients: 

Pudding Layer

Pumpkin Creme Layer

  • 1/2 cup vanilla yogurt
  • 2 tbsp canned pumpkin
  • 1 teaspoon pumpkin-pie spice

Topping:

  • Cashews, chopped

Directions:

  • Follow directions on Healthyweight Pudding/Shake Meal Replacement box for pudding layer.
  • In a separate bowl, combine yogurt, canned pumpkin, and pumpkin-pie spice.
  • Layer pudding and yogurt in a bowl, top with cashews.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 248  |  Protein: 27g  |  Carbs: 24g  |  Fat: 5g 

Pumpkin Spiced Oatmeal

Yields: 1 Servings 

Ingredients: 

Directions:

  • In a small saucepan, bring water to a boil, stir in oats, and reduce to a simmer for 5-7 minutes. This may vary if you are using long cook steel cut oats, or you can use regular oatmeal if that’s what you have on hand. Just follow the directions on the box.
  • In the last minute of simmering, gradually stir in liquid egg whites. Don't dump them all in at once, or you'll wind up with scrambled eggs!
  • Once combined, remove from heat.
  • Stir in pumpkin, pumpkin pie spice, and sweetener, if desired. Drizzled about 1/2 teaspoon of syrup.
  • Top with pecans.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 161|  Protein: 15.5g  |  Carbs: 13g  |  Fat: 5.5g 

6 Trick To Avoid Treats The Halloween

Halloween can be pretty darn tricky if you’re trying to stick to a diet plan. Regular sugary treats that you’d otherwise be able to resist shrink down to delectable, fun-size versions. Having just one certainly can’t be so bad, right?

Most likely not, but the problem is, we normally don’t just have ONE. We tell ourselves 'one wont hurt', then what happens is we have a few more until we look down and there is a pile of tiny wrappers that is now equivalent to a king size candy bar. Not to mention your kids’ massive trick-or-treating supply that takes weeks to munch through, adding additional calories and pounds.

To help steer the holiday in a healthier way, we would like to share the best tips to control your sweet tooth, indulge without going overboard.

 1. Stick To Your Regularly Scheduled Sneals®

 Don’t be tempted to skip a few Sneals® on Halloween so you can bank your calories for those sweet treats that are sure to head your way. The worst thing you can do is not eat; if you’re hungry you will have no willpower to resist. Instead eat your usual Sneals® during the day with a high protein Sneal® right before the Halloween festivities begin. If you feel full you will not be as likely to go overboard on the treats.

 2. Buy Your Candy Last Minute

 Buy your candy the day of Halloween, that way you are not tempted to dip into the candy stash on a daily basis. Also don’t buy your favorite candy, buy candy you don’t particularly like that way you’re not lured in, if you are a chocolate fan then go for the gummy or tart candies.

 3. Be The ‘Boring’ House On The Block

 If you are the kind of person who will eat whatever is around the house, don’t set yourself up for failure by stocking up on candy. Have you considered passing out non-candy goodies? Perhaps from the dollar store, toys, temporary tattoos, sticker, etc. Or healthier options like boxes of raisins or nuts? You might get some kids thinking you’re not the coolest house on the block but at least their parents will like you!

 4. Take Control

 Okay, yes it is Halloween, a holiday dedicated to treats. In order to survive this holiday without derailing your diet, control your binge. Make it exact, 'you’ll only have three ‘fun-sized’ candies the entire night.' Then you can spread them out or have them all at once. If you have a plan you’re most likely to stay in control.

 5. Limit Mindless Eating

 Are you going to a Halloween party where there is sure to be endless treats? Keep your hands busy, your purse in one and a glass of water in the other. If your hands are full they are not going to be grazing the candy bowls or buffet. This will significantly reduce your temptation to nibble.

 6. For Those Of You Who Did Splurge – Bounce Back

 If you are in a sugar coma on November 1st, don’t freak out! One day will not hurt you; it is the mindset that triggers the mental game of, ‘I blew it’ that can lead you to ditch your diet. You just need to recover, make sure to stick to your six healthy Sneals® the next day and drink plenty of water and you will be ok.

 

Breast Cancer & Obesity

 

Obesity & Breast Cancer Risks

The National Cancer Institute says that weight gain is a major risk factor for developing breast cancer.

Gaining weight in adulthood appears to increase the risk of breast cancer before and after menopause.

One large study found that women who gained about 20 pounds after age 18 had a 15 percent higher risk of breast cancer compared to women who gained little or no weight. Women who gained 55 pounds or more had a 45 percent higher risk.

AFTER MENOPAUSE:
The increased risk of postmenopausal breast cancer is thought to be due to increased levels of estrogen in obese women. Women’s breast cells are exposed to the growth supporting effects of female hormones; estrogen & progesterone. After menopause, when the ovaries stop producing hormones, fat tissue becomes the most important source of estrogen. Because obese women have more fat tissue, their estrogen levels are higher, potentially leading to more rapid growth of estrogen-responsive breast tumors. Women who are overweight or obese after menopause have a 30 to 60 percent higher breast cancer risk than those who are lean.

Can Men Develop Breast Cancer?

True or False? Only women can get breast cancer?  FALSE 

Although being a woman is the main risk factor for developing breast cancer. Each year breast cancer is diagnosed in about 23,000 women & 2,100 men.

Many men think that only women can develop breast cancer, which causes some men to ignore breast lumps until the cancer has spread too far to be curable. 

Risk Factors

True or False? There is nothing a woman with average risk can do to reduce her risk of developing breast cancer?  FALSE

Many Breast Cancer Risk Factors are things that you cannot change.

-Age
-Family History
-How old you were when you started and stopped having menstrual periods.

There are however breast cancer risk factors that you do have control over!

1. WEIGHT

Achieving and maintaining a healthy
weight throughout life is recommended to
reduce your risk of breast cancer, as well as several other forms of cancer, disease and diabetes. 

2. PHYSICAL ACTIVITY

Being active decreases a woman’s risk
of developing breast cancer. On average
highly active women are 25% less likely to develop breast cancer. One large study found that walking 75 to 150 minutes during the entire week can also reduce breast cancer risk by 18%. Which is only about 20 minutes per day. 

3. DRINKING ALCOHOL

Compared to women who do not drink
any alcohol, there is a 10%-20% higher
risk of breast cancer associated with each
drink per day. Excess alcohol use is also known to increase the risk of developing cancers of the mouth, throat, esophagus, and liver.

Reoccurrence of Breast Cancer

Women who are obese at the time of breast cancer diagnosis have approximately 30% higher risk of reoccurrence and nearly 50% higher risk of death, then those who were normal weight. 

Obesity’s Link to 13 Types of Cancer

A review of more than a thousand studies has found solid evidence that being overweight or obese increases the risk for at least 13 types of cancer. 

Strong evidence was already available to link five cancers to being overweight or obese: cancer of the esophagus; colorectal cancer; breast cancer in postmenopausal women; and uterine and kidney cancers. 

A new review, published in The New England Journal of Medicine, links an additional eight cancers to excess fat: gastric cardia, a cancer of the part of the stomach closest to the esophagus; liver cancer; gallbladder cancer; pancreatic cancer; thyroid cancer; ovarian cancer; meningioma, a usually benign type of brain tumor; and multiple myeloma, a blood cancer.

These 13 cancers together account for 42 percent of all new cancer diagnoses.

Weight Loss Reduces Risk

Managing weight is a challenge for most people in the US. In fact, according to the Centers for Disease Control and Prevention (CDC), about 69% of American adults are overweight. 

Losing weight after menopause may help lower risk of breast cancer. One large study found women who lost four to 11 pounds after menopause had more than a 20 percent lower risk of breast cancer compared to women whose weight did not change. 

It is important for both men and women to keep a healthy weight. The National Institutes of Health recommend that by keeping a thin waist and keeping your
intra-abdominal down significantly decreases your risk of developing not only breast cancer but a wide variety of medical diseases. Measure at your belly button the goals for waist measurement are; Men=40" and Women=35".

Fourth of July

The 4th of July is one of our favorite family holidays. We have many childhood memories of July 4th, and we have to admit...the food is half the fun! We know how tempting the all-American BBQ staples can be so, plan your Fourth of July cookout with some of our favorite Sneals and healthier alternatives. Pull out that checkered tablecloth, fire up the grill, and look no further for the perfect recipe that the whole family is sure to love! 

Bourbon Chicken Skewers

Cal. 225 | Prot. 23g | Carbs 18g | Fat 5g


Ingredients

 

1/3 cup Walden Farms Calorie Free BBQ Sauce
2 tbsp. Brown Sugar
2 tbsp. Bourbon
1/8 tsp. Salt
1 tsp. Apple Cider Vinegar
1 tbsp. Reduced Sodium Soy Sauce
1 lb. Skinless, Boneless Chicken Thighs, cut into 1 in. chunks
1 Medium Zucchini, cut into 1 in. thick pieces
4 Green Onions, cut into 2 in. long pieces
 
Let's Cook

 

-In a small saucepan, combine barbecue sauce, brown sugar, bourbon, soy sauce, vinegar, and 1/8 tsp. salt.

-Bring to a boil; reduce heat and simmer 3-5 mins or until thickened; remove from heat.

-On eight 8-10 in skewers, alternately thread chicken zucchini, and green onions, leaving 1/4 in. between the pieces.

-Brush with Bourbon Sauce.

-For a charcoal or gas grill, grill skewer on the rack of a covered grill directly over medium heat for 5 mins. Turn and brush with remaining bourbon sauce. Grill 5-7 mins more or until chicken is no longer pink, turning occasionally.

 

 

National Sloppy Joe Day

One of America's all-time favorite hot sandwiches, an American classic. A big bun topped with saucy meat. Sloppy Joe's aren't the most dainty meal you can eat, but they sure are delicious. But most of the time your classic Sloppy Joe can be loaded with extra fat and calories. So we want to share some recipes with you that put a bit of a twist on this classic favorite, making it much healthier and easier on your waistline. 

Sloppy Joe Stuffed Peppers

Serving Size: 1 whole stuffed pepper

Calories 239|  Protein 29g  |  Carbs 30g  |  Fat 3.5g    

Ingredients

Instructions

  1. Preheat the oven to 350°F. Slice the bell peppers in half from top to bottom. Scoop out the membrane and seeds with a spoon. ( Leave the stem on the peppers for two reasons - They look pretty and it keeps the filling from running out of the end. Just don't eat the stem.)
  2. Boil peppers until skin has softened or to desired texture. Then set aside.
  3. While the peppers are cooking, combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe and 5 ounces of HOT water in a saucepan. Stir thoroughly. 
  4. Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.
  5. Lightly spray a backing dish with non-stick cooking spray. 
  6. Spoon sloppy joe mixture into the peppers. Top with a sprinkle of cheese and return to the oven for 3 to 5 minutes to until the cheese has melted.

 

Sloppy Joe Salad

 

Calories 286|  Protein 32g  |  Carbs 29g  |  Fat 5.8g    

Ingredients

Instructions

  1. Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe and 5 ounces of HOT water in a saucepan. Stir thoroughly. 
  2. Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.
  3. Toss together all ingredients topped with sloppy joe mixture.
  4. Add Walden Farms dressing as desired. 

Skinny Sloppy Joe

Serving Size: 1 Sandwich

Calories 215|  Protein 19g  |  Carbs 29g  |  Fat 3.8g    

Ingredients

Instructions

  1. Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe and 5 ounces of HOT water in a saucepan. Stir thoroughly. 
  2. Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.
  3. Spoon onto bun and enjoy!

One Woman's Weight Loss Journey...

"My Journey:

In a nutshell I think the program has educated me to a clearer understanding of what my food selections do and how they drive so many other parts of the body and mind.

The beginning was a recommendation from a friend who saw how really unhappy I was and suggested that I give you a try. My unhappiness revolved around life issues (menopause, divorce, low income, work, etc.) and physical issues (high blood pressure, high cholesterol, low energy, sleeplessness, depression, weight gain, etc.) which all totaled up to one very frustrated woman that felt totally out of personal control. 

As I'm sure that you know, being over weight throws everything into a vicious circle. One issue leading to another and another until you just don't know what to do. Unfortunately, food has always been a comfort when things are out of control. That of course just makes matter worse.

Your dedication to educating your program impressed me enough to stop for a moment and listen. That has allowed me to have quite a different journey than the one that I was on. The program made sense to me. The joke is that it is not "rocket science", but make no mistake in knowing that it is science. I learned why my body needed food and what the different ratio of carbs/protein/fats, etc. were and how they worked together for my gain or my loss. I love that I am now able to apply this learned information to my daily selections in foods. Remarkably I can actually read a label...in the store...of anything and discern whether to buy it or not. The science of how higher protein consumption lowers my hunger and prolongs the time in between meals has been one of my favorite nuggets of gold. And most importantly is the knowledge and determination to keep my blood sugar level by eating every 2-3 hours something of nutritional value.

Because of that alone, I now have all the energy that I need to do whatever the day brings on. It has made a remarkable difference to be physically and mentally in the driver's seat. I now live on an entirely different planet!  My B.P. & Cholesterol levels are so low my personal Dr. said she should give me a medal for doing so well. I tell her it was all in the "sneal".

My appreciation, Sam"

Healthy Holiday Hors d'oeuvres

Get the party started with these two must have healthy holiday party hors d'oeuvres! Your friends and family will be forever grateful if you serve or bring healthy appetizers at your next holiday party. Sure, we all like the usual eggnog and spinach artichoke dips, but the holidays are indulgent enough without the extra contribution. Offering healthy appetizer recipes will be a breath of fresh air during the holiday season. 

Protein on protein on protein! Deviled eggs are easy to forget about, but always a welcomed addition. Drop the bacon and spice up this old favorite with a little Krave jerky – that is sure to surprise and delight whoever is lucky enough to give them a try!

Deviled Eggs & Jerky

Serves: 6

Ingredients

12 large eggs
1 3.25oz Bag of you favorite KRAVE Jerky Flavor
1/3 cup Walden Farms Calorie Free Mayo
2 teaspoons Dijon mustard
1 tablespoon chopped chives for garnish
Salt and freshly ground black pepper

Lets Cook

Place eggs in a large saucepan; add water to cover by 1". Bring to a boil, cover, and remove from heat. Let sit for 10 minutes. Drain. Transfer eggs to a bowl of ice water and let cool completely, about 10 minutes; peel. Halve lengthwise and remove yolks.

Slice jerky in small or large pieces – whatever you desire and set aside.

Finely mash reserved yolks, mayo and mustard in a medium bowl; season with salt and freshly ground black pepper.

Transfer to a large re-sealable freezer bag, then cut 1/2" off 1 corner. Pipe into whites; garnish with thinly sliced scallions and reserved jerky.

Nutrition (2 deviled eggs)

Cal. 203  |  Prot. 14g  |  Carbs. 7g  |  Fat 9.5g

Can you say crowd-pleaser? Impress your friends and family with these lightened up baked Jalapeno Poppers. They will make the perfect holiday party appetizer. 

Jalapeno Poppers

 Serves: 8

Ingredients

1 bag Quest Cheddar & Sour Cream Protein Chips
8 jalapeno peppers
6 tablespoons low-fat cream cheese
2 1/2 ounces sharp light cheddar cheese, shredded
1/2 teaspoons garlic powder
Pinch of salt & pepper
1 egg white, lightly whisked
Nonstick cooking spray

Lets Cook 

 Preheat oven to 350°F. Slice each jalapeño in half and remove seeds and membranes. 

In a medium mixing bowl, stir together cream cheese, cheese, garlic powder, salt, and pepper.

Hand crush Quest Protein Chips into crumbs and place into a small bowl. Set aside.

Spoon cheese mixture into each jalapeño half. Place egg white in a bowl that’s big enough to fit one of the jalapeño halves. Dip each jalapeño half in egg white and coat with chips.

Spray a large baking dish with cooking spray. Add poppers to dish and bake for 25 to 30 minutes. Remove from oven, and serve.

Nutrition (2 poppers)

Cal. 60|  Prot. 7g  |  Net Carbs. 3g|  Fat 2g

Holiday Survival Plan

The holidays are notorious time of weight gain for most people. Instead of gaining unwanted pounds this season, try my FREE HOLIDAY SURVIVAL PLAN. Just follow my daily tips to give yourself an extra edge against the holiday pitfalls. I look forward to helping you holiday-proof your waistline! 
Remember as you work to manage your weight through the holidays, small steps can add up. Take time to read the tip for each day and take action to minimize weight gain. 

November 21: Be Realistic

Trying to lose weight during the holidays may be a self-defeating goal. Maybe a better goal is to just maintain your weight. Set a goal that's realistic. 

November 22: Eat Before You Eat

Your first challenge is here! A lot of people try to starve themselves before the big meal. Don't do it! The best strategy is to eat before you eat. An ideal amount is at least 60 calories of lean protein 20 minutes before the party.

November 23: Celebrate The holiDAYS

Remember it is a holiDAY, not a holiWEEK, not a holiMONTH. Only allow yourself the actual holiday to splurge if you want, but keep to your plan the rest of the holiday season. 

November 24: Get Enough Sleep

During the holiday season, prioritize your sleep. This is a busy time of year, but at least 7 hours of sleep helps control your hunger and stress levels. 

November 25: Don't Sample While Cooking

As you are preparing food, do not sample the food you are preparing. The "small" bites and "little" tastes can add up to a LOT of calories.

November 26: Sneal® Every 2-3 Hours

Try to eat a small meal or sneal® every 2-3 hours to keep your digestive system constantly working. Learn more about Snealing® at Carbessential.net.

November 27: Plan for Parties

Before you go to a holiday party, decide how much you are going to allow yourself to eat and remind yourself of your weight goal. And eat a sneal® before you go to the party. 

November 28: Get A Weight-Loss Partner

Be accountable to someone else for your weight. Have someone else weigh you weekly. That way someone else is seeing your weight instead of just you.

November 29: Fill Up On Water

At a party, drink lots of water to help fill you up. 

November 30: Protein, Vegetables, Dessert

A good buffet strategy is to get a small plate, fill it with protein first and eat that. Then go back for vegetables. Save desserts for last when you'll be less hungry. 

December 1: Stick To Special Treats

When is comes to treats and desserts during the holidays, try to choose only special occasion treats that you cannot get the rest of the year and skip all other sweets.  

December 2: The Secret To Losing Weight Is Eating

Don't skip meals. This backfires because you come to the next meal over-hungry and eat even more. eat sneals® throughout the day. 

December 3: Have A Strategy For Stress

If the holidays are stressful for you, have a healthy plan in place to deal with your emotions and stress instead of turning to food. Try to find a healthy activity that you can turn to when you feel stressed. 

December 4: Fill Your Hands

When you attend a party, grab a glass of water to hold in your hand so that you aren't as easily tempted to keep reaching for the finger food. 

December 5: Always Use A Plate

Even for the smallest snack, put your food on a plate and sit down to eat. It will help you avoid grazing. 

December 6: Be Aware Of Why You Are Eating

Make sure you are only eating if you are hungry, and not just munching because food is near.

December 7: Slow Down

Eat slowly and enjoy each mouthful. You'll eat less. 

December 8: Be Careful About Treat Purchases

Don't buy goodies to far ahead of an event or you may be tempted to eat them. Store them out of sight to help save them for the event instead of becoming a snack. 

December 9: Find Eating Alternatives

Make a list of things to do besides eating: take a walk, call a friend, do some cleaning. 

December 10: Beware Of Liquids

Eggnog, beer, soda, and wine go down easy and can add hundreds if not thousands of calories to your daily intake. Drink more water. 

December 11: Use A Plate

Always eat everything off of a plate. This helps you see exactly how much you are eating vs. snacking or sampling that can add up to more than you've estimated. This is called food amnesia. 

December 12: Use A Small Plate

When you select your plate, pick the smallest plate available so that your portions will be smaller.

December 13: Add Minutes Between Seconds

Try to wait at least 15-20 minutes between each trip to the buffet. This will help your body get to the point of feeling full before you overeat.

December 14: Have A 2-Drink Limit

If you're drinking alcohol, remember that it is high in calories and try to limit your consumption to a drink or two. 

December 15: Eat A Sneal® Before Drinking

Alcohol on an empty stomach will make your blood sugar drop and your body will want to EAT. Be sure to eat some protein and carbohydrates prior to drinking, and it is best to never drink on an empty stomach. 

December 16: Know Your Treat Intake

If you have a sweet tooth, allow yourself one candy cane to enjoy instead of eating out of a candy dish. It will help you eat the amount you plan to eat. 

December 17: Avoid Office Landmines

If you work in an environment with lots of holiday treats, request that the treats are placed away from your cubicle, deck or office. Do what you can to avoid office treats.  

December 18: Give Your Leftovers To The Guests

If you struggle with eating too many leftovers, give away all the leftovers if you host a party this season.

December 19: Socialize Over Eating

When you first get to a party, take time to engage people in conversation instead of heading directly yo the buffet line. 

December 20: Move Your Body

Any additional activity will burn calories. Go on a walk, play with the kids, do anything that helps get you up and about to help counteract the inevitable extra holiday calories. 

December 21: Have an Eggnog Strategy

Eggnog is heavy in calories, so if you choose to indulge, do so in limited supply. Sip eggnog from a shot glass and not a regular glass or cup!

December 22: Ignite Your Metabolism

Despite the holiday rush, eat something when you fist wake up and start your day.

December 23: Slim Down Favorite Recipes

Look for and invent lower-calorie versions of your favorite holiday recipes. CarbEssentials has many ingredient options that can help you with this. Come in and ask our staff for help! 

December 24: Water, Water, Water

Drink lots of water throughout the day to maintain a sense of fullness and hydration. 

December 25: Look for Small Steps With Big Rewards

Small things can help cut your total calories, such as scrapping off some of the icing from a cake or cupcake. 

December 26: Focus On Food Passions

You don't have to eat only carrot sticks, but practice moderation and don't eat every dessert available. Pick one dessert that you love and savor it.

December 27: Avoid Grazing Stations

If you tend to graze during buffets or parties, do not stand in the same room as the food.

December 28: Remove Temptation

When you are full, have the plate taken away so you won't keep eating from it. 

December 29:  Take A Break Before Overeating

If you are tempted to overeat at a meal, tell yourself that you can always eat more later, and put your utensils down and take a break. 

December 30: Does The Taste Justify The Weight

If  you taste something and don't enjoy it, do not waste your calories eating it. 

December 31: Have An Alcohol Protection Plan

On New Year's Eve, if your going to drink, be sure to be well hydrated with water and keep some carbohydrates and protein in your stomach throughout the night. 

Quest Pumpkin Spice Latte

It's that time of year for cozy sweaters, slippers, and Pumpkin Spice Lattes. Fall has arrived, and how do we know? People are rushing to the nearest Starbucks for their seasonal Pumpkin Spice Latte. Reality check: for all of those who are rushing to wait in line at Starbucks for your favorite drink, the standard Grande (made with 2% milk and topped with whipped cream) has 380 calories and 14g fat! Starbucks isn't the only one on the long list of offenders. There are healthier alternatives for your favorite fall drink and at the convenience of your own home! Try this Quest Pumpkin Spice Latte recipe with 15.5g of protein!

Yields: 2 Servings 

Ingredients: 

Directions:

  • In a small bowl, microwave unwrapped Quest Bar, almond milk, and syrup for 1 minute and 30 seconds. Whisk.
  • In a blender, ad bar mixture, sweetener, and pumpkin pie spice, and blend for 30 seconds. 
  • Pour into two mugs.
  • Reheat in microwave for 30 seconds.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 150  |  Protein: 15.5g  |  Carbs: 10.5g  |  Fat: 8g  |  Fiber: 7g

 

Six Tricks to Avoid Treats this Halloween

Halloween can be pretty darn tricky if you’re trying to stick to a diet plan. Regular sugary treats that you’d otherwise be able to resist shrink down to delectable, fun-size versions. Having just one certainly can’t be so bad, right?

Most likely not, but the problem is, we normally don’t just have ONE. We tell ourselves 'one wont hurt', then what happens is we have a few more until we look down and there is a pile of tiny wrappers that is now equivalent to a king size candy bar. Not to mention your kids’ massive trick-or-treating supply that takes weeks to munch through, adding additional calories and pounds.

To help steer the holiday in a healthier way, we would like to share the best tips to control your sweet tooth, indulge without going overboard.

 1. Stick To Your Regularly Scheduled Sneals®

 Don’t be tempted to skip a few Sneals® on Halloween so you can bank your calories for those sweet treats that are sure to head your way. The worst thing you can do is not eat; if you’re hungry you will have no willpower to resist. Instead eat your usual Sneals® during the day with a high protein Sneal® right before the Halloween festivities begin. If you feel full you will not be as likely to go overboard on the treats.

 2. Buy Your Candy Last Minute

 Buy your candy the day of Halloween, that way you are not tempted to dip into the candy stash on a daily basis. Also don’t buy your favorite candy, buy candy you don’t particularly like that way you’re not lured in, if you are a chocolate fan then go for the gummy or tart candies.

 3. Be The ‘Boring’ House On The Block

 If you are the kind of person who will eat whatever is around the house, don’t set yourself up for failure by stocking up on candy. Have you considered passing out non-candy goodies? Perhaps from the dollar store, toys, temporary tattoos, sticker, etc. Or healthier options like boxes of raisins or nuts? You might get some kids thinking you’re not the coolest house on the block but at least their parents will like you!

 4. Take Control

 Okay, yes it is Halloween, a holiday dedicated to treats. In order to survive this holiday without derailing your diet, control your binge. Make it exact, 'you’ll only have three ‘fun-sized’ candies the entire night.' Then you can spread them out or have them all at once. If you have a plan you’re most likely to stay in control.

 5. Limit Mindless Eating

 Are you going to a Halloween party where there is sure to be endless treats? Keep your hands busy, your purse in one and a glass of water in the other. If your hands are full they are not going to be grazing the candy bowls or buffet. This will significantly reduce your temptation to nibble.

 6. For Those Of You Who Did Splurge – Bounce Back

 If you are in a sugar coma on November 1st, don’t freak out! One day will not hurt you; it is the mindset that triggers the mental game of, ‘I blew it’ that can lead you to ditch your diet. You just need to recover, make sure to stick to your six healthy Sneals® the next day and drink plenty of water and you will be ok.