Weight Loss Blackberry Yogurt Oatmeal with Chia Seeds

This is a great low calorie breakfast that packs in tons off flavor and weigh loss benefits!  Here is what you will need:

• 1 pack low sugar instant (or regular) oatmeal

• 1/2 cup fresh blackberries 

• 1 tbsp Greek Vanilla Yogurt 

• 1 tbsp Chia Seeds

Cook the oatmeal as directed.  Then simply stir in the Greek Yogurt and Chia Seeds and top with the blackberries.
Seems simple right?  Well it is!  And here are the health benefits you will receive from eating this each morning:

• rich and manganese and vitamin C (important for immunity)

• good source of soluble fiber for digestive health

• good source of pectin

Chia Seeds: I purchased these at Whole Foods but you can get them at most health food stores as well. Per serving, chia seeds have no sugar, 2 grams protein, 68 calories, 5.5 grams of fiber, B vitamins, 9 percent calcium, 7 percent iron and only 2.5 mg sodium.  They help with weight loss if you

Blackberries: These are a natural source of salicylate, the substance found in aspirin. They also contain phytoestrogens. These are naturally occurring estrogen in plants that may help relieve symptoms of PMS (which is awesome!!!)  Blackberries are also beneficial because they are:

have the chia seeds for breakfast and prior to each meal. Drink with plenty of water. The chia seeds will provide energy for your workout and keep you satisfied between meals.  I was skeptical about this new seed so I went out and bought my own!  I was surprised at how great they are!  I am full after even the smallest meal and my energy levels have been great!  I will continue using these and see where it goes from there.

Mix these ingredients in with your oatmeal (high in fiber) and Greek Yogurt (high in protein) and this might be the healthiest breakfast you'll ever eat!  I eat this every single morning and it's under 200 calories!  Try it out because it really is amazing and the health benefits are insanely good for weight loss.

Mango Quinoa Salad Lettuce Wraps

Quinoa is literally my favorite food and for the past year has been my friend in weight loss!
It tastes like a grain but quinoa is actually a type of seed! Quinoa provides a complete protein, and contains all the essential amino acids, including lysine, which is crucial for growing and repairing body tissues. Did you know that one cup of quinoa provides 9 grams of protein which is one more gram than a medium chicken egg?  This makes quinoa an ideal food for dinner which can help you in your health goals!

Here is my boyfriend and I after a whole summer of quinoa prepared dinners!  It really does do wonders for the body!  Hit the gym and eat quinoa instead of bread and the pounds will fall right off!



Here is the recipe for our favorite summer dish!  It's so filling and has hardly any calories!  Here is what you will need for 2 servings:

• 1 head of lettuce 
• 1 cup quinoa (dry and cooked according to package)
• 1/4 cup raw onion, chopped
• 1/2 red or green bell pepper
• 1/2 can black beans, rinsed and drained
• 1/2 cup green salsa
• 1/2 avocado, diced
• Handful of chopped cilantro
• 1/2 chopped mango
• Salt and pepper to taste

Directions:

Cook quinoa according to package.  Mix in all the ingredients and stir.  

I usually place the mixture into the fridge for a little bit because it tastes better cold!

Once done, wrap the mixture into the lettuce and enjoy the best lettuce wrap ever!

Blackberry pudding cup- 80 calorie dessert!

 

Blackberries have one of the highest antioxidant content of any fruit!  Not only is the fruit high in antioxidants, it is high in a variety of other nutrients that can help your body with many positive health effects involving your entire system!  Here is a great dessert that only has 80 calories and tastes amazing!!!  Here is what you will need (4 servings):

1 packet of instant sugar free white chocolate pudding

2 cups milk

1 cup blackberries

Prepare the pudding as directed on the package.  Use a blender to blend in 1/2 cup of the blackberries.  Once the pudding has sat in the fridge for about 5 minutes, add the rest of the blackberries to the top and enjoy!  This dessert is low in calories not to mention a sweet and creamy treat for any night!

spaghetti squash and veggie meatball- 230 calories

 

This recipe is for spaghetti squash pasta with Morning Star veggie meatballs.  This is a really easy recipe and has only 230 calories!  It's definitely a great option for a low fat and low calorie dinner that is completely vegetarian.  Here is what you will need for 2 servings:

• One large spaghetti squash (which makes about 4 cups cooked)
• 1 tsp pepper
• 1/2 tsp salt
• 8 Morning Star veggie meatballs
• 1/4 cup mozzarella cheese
• 1 cup tomato sauce
• 2 garlic cloves
• 1/4 cup onion

Pre heat your oven to 360 degrees.
Take a knife and slice the squash in half (from stem to stem).  Use a spoon to scoop out the seeds and strings in the middle.

Put tin foil on the bottom of a baking pan and place the squash face down.  I usually bake it for about 40 minutes or until the squash feels soft when poked with a knife. 

Meanwhile, heat up a skillet on the stove and cook the onion and the garlic.
Cook the veggie meatballs as directed on the bag.  I usually use the oven or the microwave.

When the squash is done, take it out of the oven and use a fork to "comb" out the strands of squash from the middle. 

Add the squash strands into the pan with the onions and garlic and stir  Season with the salt and pepper. Top with the cheese, tomato sauce, and meatballs.


And now you have your wanna-be spaghetti and meatball dish! But without the calories and carbs!  Enjoy!!!

Low Calorie Hummus Recipe

Hummus, if made right, can actually help you loose weight!  Here is why: 

Did you know that you lose three times more weight you eat high-fiber, low-calorie foods?  Based on this, hummus is an appropriate food to include in a weight-loss plan because of its high fiber, low caloric count, and that it provides additional beneficial nutrients.

Fiber is good!  A half-cup serving of hummus provides 7.5 grams of fiber.  Fiber is an indigestible plant material that fills you up and slows digestion of carbohydrates, which helps regulate the release of energy between meals rather than expending it all at once. The impact reduces snack cravings and supports healthy blood glucose. It also regulates digestion, which improves metabolism.  If you serve hummus with low-calorie vegetables, such as carrots, cucumber and red pepper slices instead of bread, it will cut out at least 200 calories!

http://www.livestrong.com/article/527080-does-hummus-help-you-lose-weight/

So hummus has 9.5 grams of protein in a half cup of which slows the absorption of its 17.5 grams of carbohydrates, which prolongs the effect of energy it provides. Maximizing the efficiency of metabolism reduces your caloric requirements. This helps in weight loss because it helps prevent unhealthy peaks in blood sugar that trigger hunger and overeating.

Phew!  So now that we know Hummus is good for you, here is my version of Hummus.  I really dislike using oils when I cook so I found a way to make Hummus without any!  Eat this for a snack with some veggies instead of your normal chips or candy and watch the pounds fall off.  Here is the recipe:

• 1 can of chickpeas or garbanzo beans, drained
• 1-2 cloves garlic, crushed
• 1 tablespoon lemon juice
• 2/3 cup plain non fat Greek Yogurt
• 1 teaspoon salt 
• 1 teaspoon cumin 
• 1/2 teaspoon chili powder
•  

In a food processor combine all ingredients until smooth and creamy.  Feel free to add more spices or lemon juice if needed. 

My favorite things to dip in Hummus:

Carrots 

Celery 

Broccoli 

Cucumber 

Cherry Tomatos

Low fat Pita Chips

Great source of protein from the yogurt and the beans and without using any oil, this makes for a very low fat recipe that will help you lose weight! 

Mexican Stuffed Peppers

Great vegetarian option for a low calorie dinner!  Here is what you will need for 2 servings:

• 2 bell peppers (red or green, your choice)
• 1 can black beans
• 2 eggs
• 1/4 small onion
• 1/2 cup low fat mozzarella cheese
• ground veggie meat (or meat or your choice)
• 3oz can corn
• green salsa
• garlic powder 
• chili powder 
• salt and pepper to taste

Preheat over to 380.  In a sauce pan, cook the onion and veggie meat together until cooked through.  Beat the eggs and add them to the pan.  Add in black beans, corn, salsa, and your seasonings.

Hollow out the peppers and stuff them with the mixture.  Top with more salsa.  Put them into the oven for 35 minutes.  Add the cheese to the top and continue cooking for a few more minutes until the cheese has melted.  Enjoy your fiesta!!!

Cinnamon Rum Cider

If you live in a place like me where the nights get down to negative 10 degrees, this recipe will save your life!  It has a sweet cider flavor with a hint of cinnamon.  Add the rum and it makes for a perfect warm drink.  Here is the recipe for the best warm drink ever, probably my best cocktail work!

• 1 packet of apple cider (I use diet cider but it can be any kind)
• 1 shot Captain Morgan Rum
• 1 shot Fireball Whiskey 
• Cinnamon for garnish 

And here we go in 3 easy steps!  Boom best drink ever!

1. Heat up a mug of hot water then add the packet of cider and stir.
2. Add the shot of Rum and Whiskey and stir
3. I usually garnish with cinnamon and a spoon full of cool whip

This drink will definitely warm you up inside in more than one way!