6 Fat-Burning Foods for Winter

As Promised by The Fat To Fit Radio Show...

6 Fat-Burning Foods for Winter

Dark Chocolate

Your favorite indulgence actually includes two ingredients that are known to boost metabolism: caffeine and the antioxidant catechin. Just make sure you stick to a small square a day so the sugar and calories don’t outweigh dark chocolate’s fat-burning potential.

Sweet Potatoes

Sweet potatoes may just be your cold-weather fat-burning secret. Sweet potatoes are a great source of fiber, which helps keep you feeling full while burning calories by putting your digestive system to work. And they also contain a hormone that helps regulate your blood sugar. Stick with a simply seasoned boiled or steamed sweet potatoes-not a sugary dessert-if you are eating for weight loss.

Cinnamon

This is the time of year when cinnamon is often the star, and that’s a good thing: the warming Fall spice has been shown to slow digestion and regulate blood sugar to boost your metabolism.

Pears

You can find various types of pears throughout the Fall and Winter, and there’s a reason to stock up: pears, like apple, contain high levels of pectin, which binds to water and limits the amount of fat your body absorbs.

Turkey

Rest assured, your post-Thanksgiving leftover turkey habit is helping you burn fat. Lean protein, like turkey, keeps you full and takes energy to digest-both of which mean increased metabolism. Go for skinless breast meat to keep the calories down.

Grapefruit

This citrus is prime for picking in Autumn and Winter, so stock up. Grapefruit is an excellent source of soluble fiber, which can help you stay fuller, longer, while eating less. Try tossing grapefruit segments in a hearty salad for lunch (along with grapefruit vinaigrette). 

Top 10 Fitness Tips!

As promised by the Fat To Fit Radio Show...

                                         

Cindy's Top 10 Fitness Tips

 1. Decide to make a lifestyle change- Do not look for a quick fix, when becoming healthier it needs to be a slow progression that is implemented into your daily routine for long term results.

2. Find something or someone to be accountable to- If you are having trouble reaching your fitness goals and cannot seem to find the motivation to get back on track then you need to find a program that gives you the reason to eat better and get moving. This accountability can come from a gym membership, a personal trainer, or a group fitness program such as an outdoor boot camp.

 3. Start Reading Labels- First you need to learn all you can about the right nutrition, there is an abundance of information online and in magazines. Learn how many calories you need to consume and start reading labels. Check the ingredients list and serving sizes. Portion control is everything!

 4. Buy A Scale- This is my biggest weight loss tool- Most people who battle their weight find stepping onto a scale frightening, but the scale is your FRIEND! I tell my clients to weigh first thing every morning. It is the tool to keep you on track. When you have had too much sodium in your diet, your weight will fluctuate a few pounds. Too much sodium is a culprit and can sabotage your weight loss goals by making you retain fluid.

5. Change your mental attitude- When you start giving your body a make-over by incorporating a change in diet and exercise, you also have to change your mind set. People with weight issues must change their perception of food. You must think of FOOD AS FUEL, only eat to feed the body the nutrients and vitamins it needs. I struggled with my weight for many years because of my addiction to food, therefore I had to change my way of thinking.

 6. Be Strong- There are going to be enablers around you 24/7 trying to wreck your healthy eating habits and your workouts! "Just take a bite, it won't hurt you!" YES IT WILL! or "Skip a workout and lets go grab dinner." THERE WILL ALWAYS BE DINNER AFTER A WORKOUT! Holiday times are the worse, misery loves company and if everyone is eating bad foods and feeling guilty they want you to do the same. You have to refrain and have self-control to make the right choices during these times.

 7. Set realistic goals- You did not put the weight on overnight, so don't expect it to come off overnight! Slow and steady wins the race. Make small goals every week and work hard to achieve them.

 8. Journal- There are many online nutrition journals where you can log your food daily or simply take a notebook and keep a daily log. There are even apps on the smart phones for your convenience now. I think you make better choices when you actually write down everything you eat and drink. I feel most people don't realize how quickly the calories add up. This helps you become more aware of what you are putting into your mouth.

9. Get moving- You have to have a good exercise program that is going to keep your heart rate elevated the duration of your workout!  My workouts consist 30-45 minutes a day 6-7 times a week of cardio and exercises that consist of using my own body weight or up to 5 lbs dumbbells. With having rheumatoid arthritis, the cardio helps keep my joints nice and loose through the day and the light weight exercise keep my bones strong and helps with building muscle tone.

 10. Attitude!- If you don't have this one down, you will not reach  any goal that you set for yourself! Your attitude will MAKE OR BREAK YOU! A positive attitude will take you further than you can imagine!

 Put a SMILE on your face, clean out the pantry, lace up those shoes, and GET MOVING!

Ground Turkey- Gluten Free Pasta Bake

Ground Turkey- Gluten Free Pasta Bake

Homemade Protein Bars

Homemade Protein Bars

Ingredients:

• 1/2 cup of Natural Jiff Peanut Butter
• 1/3 cup of honey
• 1 tablespoon of Agave Nectar
• 1/4 cup of coconut oil
• 1 1/2 cup of Old fashioned oats
• 1 1/2 tablespoons wheat germ
• 1/2 scoop of chocolate whey protein powder
• 1/2 cup of ground flax seed
• 1/4 cup of dry roasted peanuts
• 1/4 cup of dark chocolate chips

Directions:

1. Melt peanut butter, honey and coconut oil together in a small sauce pan over low/medium heat, stirring constantly. It only takes a minute or two to melt. 
2. In mixing bowl, combine all other ingredients except for chocolate chips, and stir well. 
3. pour liquid mixture over dry mixture and stir until well combined
4. Let cool in bowl for several minutes
5. Place mixture into foil lined 8x8 pan and press down firmly. 
6. Sprinkle chocolate chips over top and press down firmly with hands. 
7. Place in Fridge or Freezer to set
8. Flip the foil out onto cutting board and cut into desired bar sizes. 

ENJOY!

12 grams of protein per bar

4 grams of carbohydrates

2 grams of sugar

Makes 12-14 bars

Cindy's Chocolate Chip & Walnut Cookies

Ingredients:

Ingredients

2 1/4 cups wheat flour
1 teaspoon baking soda
1 teaspoon sea salt
1 cup (2 sticks) butter, softened (smart balance)
3/4 cup granulated stevia
3/4 cup packed stevia/brown sugar
1 teaspoon vanilla extract
2 large eggs
2 cups (12-oz. pkg.) Dark Chocolate Morsels
1 cup chopped walnuts


Directions:


PREHEAT oven to 375° F.

COMBINE flour, baking soda and sea salt in small bowl. Beat butter, stevia, brown sugar and vanilla extract in large mixer bowl until creamy. Add eggs, one at a time, beating well after each addition. Gradually beat in flour mixture. Stir in morsels and nuts. Drop by rounded tablespoon onto ungreased baking sheets.

BAKE for 9 to 11 minutes or until golden brown. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely.