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Asianna lost 116 pounds

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Transformation of the Day: Asianna lost 116 pounds. She’s motivated by a desire to break the cycle of illness in her family. She also wanted to address a hormonal imbalance. A combination of tools has allowed her to transform her body and mindset. 

Asianna before and after weight loss

Social Media:
Instagram: @a.sianna_

What was your motivation? What inspired you to keep going, even when you wanted to give up?
I was motivated to break the cycle of my family’s health issues. Also, battling a hormonal imbalance which has caused a lot of havoc in my life and put me at risk for other underlying health concerns. 

Sharing my journey and connecting with other women definitely keeps my motivation alive. Also, staying consistent and understanding this is a lifestyle change, not a temporary diet.

What was your starting weight? What is your current weight?
My highest weight record was 301 pounds, and my current weight is 185 pounds. As of 07/28/2022, I’m 10 pounds away from my goal weight of 175 lbs. 

When did you start your journey? How long did your transformation take?
I officially began my weight loss journey on 10/01/2020. However, I decided to have Gastric Bypass surgery on 01/20/2021. My weight on the day of surgery was 276 pounds.

How did you change your eating habits?
I eat a high protein, low carb, and low sugar meal plan. Overall, I focus on mindful eating and utilize MyFitnessPal when counting calories. 

Asianna before and after weight loss

What is your workout routine?
My focus is weight training, moderate cardio, jump rope, and full body workouts. Occasionally, I go hiking or do other outdoor activities.

How often did you work out?
Currently, I work out 4 to 5 times a week.

What is your height?
I’m 5’5″.

What is the biggest lesson you’ve learned so far?
Confidence comes from within, not from the number of the scale. During your weight loss journey, taking care of your mental health is equally important as physical health.

What advice do you have for women who want to lose weight?
Follow your own path, and do not compare yourself to anyone else. Stay consistent and surround yourself with people who share the same intentions regarding your personal development.

5 Keys to Picking the Best Protein Powder

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picking a protein powder
Are you looking to a protein powder in your diet to help support your body before, during and after your workouts?  I understand why. Protein serves as fuel for the body’s muscular structure and it is consumed when you exercise. After you are done, the muscles are in what is referred to as a starvation mode. Drinking a shake made with protein powder feeds your muscles, hopefully without adding in too many extra calories.  Protein shakes can be a great meal replacement as well.

Not all protein products on the market are equal and some of them are not worth the money at all. There are definitely things to look for when picking out a protein powder. The first thing you need to know is whether you need it to sustain your muscle development and allow them to repair themselves quickly, or if you are looking to gain energy during your workout. These are different goals and different powders could help in different ways.  Here are 5 keys to picking the best protein powder.

Key # 1 – Protein, not mass gainer

Protein helps with power and energy. It can also be an important part of a weight reduction plan. A mass gainer is designed for mass (weight gain) and includes a number of things in addition to protein. Make sure that you read the label and ingredients carefully on the product to make sure you are purchasing a protein powder, not a mass gainer or your results will be disappointing.

Key # 2 – Purity

Pay for purity. It is that simple. A lot of manufacturers will add in ingredients to “boost” the effect of the protein, but they may not be the right things for you.  Simple protein powders are inexpensive enough that you are better off custom building a combination of supplements and ingredients yourself rather than paying more for a product that is trying to do it all at once. Also, with added ingredients can come with hidden fats and sugars. Another reason you don’t want extra ingredients is depending on the type of protein you are using, how you take it during the day will make additional metabolism or weight gain enhancers/ingredients unnecessary.

Key # 3 – Pick the right type of protein

Not all proteins are the same nor are they intended to be used in the same way. There are three basic types of protein – concentrate, isolate and casein. A concentrate is designed for use in between meals, not during workouts. It is absorbed more slowly by the body so sustains the muscles throughout the day. Isolate proteins, like Whey, are absorbed rapidly. You may find that drinking the protein right after or before your workout will help you recover faster because the muscles can get out of starvation immediately. Casein protein is the slowest of all to absorb. For many serious body builders, casein is their before bed drink. This allows the body to gently absorb the protein while the entire metabolism is slowed for sleep.

Key # 4 – Check the reputation

Pick up any fitness magazine, or do a simple search online for protein powder and you will be inundated with adds, videos and infomercials that the latest “breakthrough” in protein technology. Don’t fall for it. Choose a powder that has an established reputation. Don’t believe the ads when they tell you what that reputation is, go read product reviews and get on the fitness forums to read what real people have thought of the product. You want to pay attention to whether their results were from using the protein powder in combination with other supplements or by itself.

Key # 5 – Watch out for sugars

Protein powder may come with some flavoring to help it go down easier, but make sure you read the nutritional information to see just how much sugar has been added to make it more palatable. In the end, protein is just protein and it has no taste. Trying to turn it into a chocolate shake may make it more enjoyable, but it may also open the door to a lot of additional ingredients that can cause a weight gain wave. The weight gain wave comes from the sugar craving being triggered in the body from the contents of the protein drink that then make you crave sugars during the rest of the day.

Four Ingredient Power Pudding

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powerpudding1

Check out the recipe for my 4 Ingredient Power Pudding.  It’s full of protein, low carb and very simple to make. You can make this thick, mousse-like pudding as simple dessert and as a topping for fruit or frozen treats.

The Key to Sweetness: You have to use a protein powder that tastes GOOD.  If your powder requires extra sweeteners when you use it for shakes/smoothies or has a terrible after taste… Don’t Use It!

How many calories and nutrients in the whole batch?: That will be determined by what brands of protein powder or greek yogurt you use.

Ingredients:

  • 1/2 to 1 full scoop of your favorite chocolate protein powder.
  • 1 tablespoon of Hershey’s cocoa powder
  • 2 containers of vanilla greek yogurt (the small, serving size containers) – I suggest using a low sugar, high protein brand, like Oikos Triple Zero (Each 150 gram cup has 15 g carbs, 7 g sugar and 15 g protein)
  • 1 tablespoon of natural, unsweetened peanut butter

First, you’ll scoop with vanilla yogurt into a medium sized bowl. Next, add the protein powder, a little at a time.  If your protein powder scoop is very big, you may want to start with just half a scoop to keep the mixture from being too powdery.  The yogurt can only absorb so much powder.

powerpudding2

powerpudding3Next, you will add a tablespoon of cocoa powder and a tablespoon of peanut butter. Mix well.

powerpudding4You can use an electric mixer if you wish, but I prefer a wisk.  Once all of the ingredients are blended, you should have a thick, delicious pudding.  If the taste is not to your liking you can add some liquid stevia or teaspoon of sugar-free pudding powder.  As I stated before, the key to a great tasting Power Pudding is the protein powder.  I’ve found that this recipe makes about 3 small servings or 2 medium sized and keeps for about 48 hours in the refrigerator.

powerpudding5

Blackberry Cheesecake Smoothie

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blackberry cheesecake smoothieLooking for a low calorie, high protein smoothie that will help tame your sweet tooth?  We’ve got the smoothie for you.  261 calories and 30.5 grams of protein.

Prep time: 
Cook time: 
Total time: 
Serves: 1 serving
High protein, low calorie smoothie. Great for cheesecake lovers.
Ingredients
  • ½ cup vanilla greek yogurt (Oikos)
  • ½ cup blackberries
  • 1 scoop vanilla protein powder
  • 1 tbsp cream cheese
  • ½ cup water
  • 7-9 pieces of ice
Instructions
  1. Load the ingredients into your blender. Start with the ice, cream cheese and blackberries.
  2. Then add the yogurt and protein powder.
  3. Add the water last.
  4. Blend until the ice is broken down.
  5. If you have a traditional blender, blend on the highest setting to crush the ice.
Nutrition Information
Calories: 261 Fat: 3.5 Carbohydrates: 26.1 Fiber: 5 Protein: 30.5

Blackberries are a great fruit for smoothies because they are low in sugar and high in fiber.  They also contain lots of nutrients, including vitamin C, antioxidants and vitamin K. (more info on the benefits of blackberries)

Protein Powder: You can use the protein powder that you like. I used the Vanilla version of Amplify Smoothie by NDS.  Purchased it at GNC and it has no artificial flavors, no sweeteners or preservatives.  20 grams of protein, 2 grams of sugar and 4 grams of carbs.
blackberry cheesecake nutribulletI blended everything up in my trusty Nutribullet. This photo includes all of the ingredients, except water. What I learned was that I should have put the yogurt in last because some of it stuck to the top of the Nutribullet blending cup. I had to take it off of the base and shake the cup to get to some of it to blend into the mix. Then, I blended for another 20 seconds.

blackberry cheesecake smoothie

The finished product was a bright, beautiful lavender color.  Delicious and perfect for cheesecake lovers.

5 Ingredients That You Should Add to Your Next Smoothie

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smoothie ingredientsMaking healthy smoothies can be a great part of a healthier lifestyle and weight loss efforts? Here are 5 ingredients that you should add to your smoothie that will compliment you goals.

Oatmeal

There are two main reasons to add oatmeal to your smoothie. From a practical standpoint, oatmeal has a very neutral taste and can be used with any other flavor to thicken a smoothie into a creamy mix without lessening the flavor you desire. Oatmeal is also a natural source of fiber, manganese, selenium, magnesium, phosphorus and zinc – all essential elements for a healthy body. There have also been numerous studies done that show that a diet with oatmeal in it can boost the immune system and reduce high blood pressure and cholesterol. Oatmeal is considered to be one of the most heart healthy foods you can eat. For those looking to lose weight, oatmeal is essential. It is filling and will prevent you from feeling the hunger pangs that tend to lead to cheating on your diet.

Raw Honey

Adding raw honey is a delicious way to sweeten your smoothies. This unheated, unpasteurized alkaline sweetener contains antioxidants, enzymes, vitamins and minerals. Because it contains bee pollen, it can help some allergy sufferers. antibacterial properties  Use moderation and keep calories in mind because it’s still a sweetener.

According to research published by the National Institutes of Health, applying raw honey to infected wounds can reduce redness and swelling as well as reducing healing time from bacterial infection. – Source

Protein powder

Protein powder is an excellent addition to any smoothie. It can provide you with that extra boost that you need, add just the right amount of thickener to your smoothie so it has a rich creamy texture and it can also provide additional flavoring. Many of the protein powders on the market are also fortified with additional vitamins and minerals which is another bonus to adding them in. One thing that you want to be careful of is when choosing a flavored powder you should check the sugar content as some of them can go quite high. You don’t have to get a milk-based powder like whey or casein. You will find plant based protein powder made with things like soy, rice or peas too. There is even egg protein powder on the market. Making sure you have adequate protein is essential for weight loss as the process of protein synthesis is what the body uses to consume fat stores, reduce weight and improve your overall appearance.

Fiber powder

Fiber is one of the most important compounds to make sure is present in your diet. Fiber isn’t just about being regular, but it is essential to making sure you can properly digest your food and absorb the nutrients within it. When you make a smoothie, the natural fiber coatings of many fruits are broken down beyond the point of being useful in your diet as you blend the fruit to smoothness. Adding in a unflavored fiber powder or fiber rich foods like flax seed, avocado, almond butter or kale puts the fiber where you need it. In addition to helping you digest food, fiber is essential for fat flushing as it binds to the fat and helps it be removed from the body. Fiber also contributes to a pleasant and long lasting feeling of fullness that will help you stick to your diet and avoid cheating.

Chia Seeds

Many people only know the Chia seed from the Chia pets sold on TV but the plant, and its seeds, are one of the most powerful foodstuffs on Earth. It has been used as a superfood since the time of the Aztecs where it was recognized as a high protein source that was easy to preserve and carry. Now, scientific studies have shown us that Chia is also rich in all the essential amino acids, omega-3 oils, vitamins and minerals that we need to stay healthy. It also has a high fiber content that is necessary for digestion and maintaining a feeling of fullness. The protein contained in the Chia is slow digesting, which means you will avoid the highs and lows in blood sugar that can lead to cravings.

January 2014 Green Smoothie Cleanse

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greeen smoothie cleanse 2014It’s monthly challenge time! We will start off 2014 with a 14 day Green Smoothie Cleanse. 

What are green smoothies? A green smoothie is a smoothie that has fresh leafy greens in it, such as collard greens, kale, swiss chard or spinach. This is in addition to the most common smoothie ingredient: fruit of all kinds!  You can also use various vegetables, fresh green herbs, nut milks, unsweetened protein powder, yogurt, raw nuts, coconut oil, seeds (chia, flax), and more!

OUR GOAL FOR JANUARY:  We will use green smoothies for meal replacement and to give our bodies a rest from processed, chemical filled foods.  We will take this time to replace the foods we should not be eating with healthy green smoothies. Give your digestion a rest, detoxify, experience more energy, and get control of your eating habits.

Option 1:  If you really need to let go of some foods that you are addicted to, I suggest this plan.

  • Week 1 – Green smoothies, water and herbal tea only.  Smoothies should be 24 to 32 oz to replace a meal.  It is fine to add natural, unsweetened protein powder to your smoothies.  Drink as many smoothies as you want.  The goal is for you to be full.  I’d suggest 3-4 smoothies per day.  If you feel hungry…have a smoothie.
  • Week 2 – 2 green smoothies and 1-2 healthy, clean meals a day.  You can also have healthy snacks.*
 *Snacks: If you feel very hungry between meals you can have these snacks

  • Uncooked veggies
  • Fresh fruit
  • Raw almonds
  • Raw walnuts
  • Water with lemon
  • Unsweetened almond milk
  • Plain Greek Yogurt with some fresh fruit on top
  • Whole grain cereal with no sugar added
  • Plain Oatmeal with fruit or honey

Option 2:

  • 2 Weeks of replacing 1-2 meals with a 24 – 32 oz green smoothie.  For example, you could replace breakfast with a smoothie and then eat a healthy lunch and dinner.   The goal is for you to be as full as you would be with your regular meals so you will likely drink more than the minimum 24 oz.  You can extend this option for the whole month of January if you like.

Try going GREEN: Green smoothies are powerhouses of nutrients and enzymes. The key ingredient that makes these smoothies so powerful: leafy greens!  Leafy greens in our smoothies give us:

  • lots of chlorophyll. This helps to purify our blood, enhance our immune system, reduce inflammation, improve circulation, and rejuvenate the body.
  • lots of fiber, which helps improve digestion & keep you regular. Being regular is KEY to detoxing the body.  Fiber also helps the liver, kidneys, and gallbladder.
  • Buy organic fruits and veggies, if you can, to cut down on contact with chemical pesticides.
Suggested Greens

  • Lettuce, all kinds
  • Swiss chard
  • Mixed baby greens
  • Spinach
  • Sunflower sprouts
  • Dandelion greens
  • Kale
  • Parsley and other herbs
  • Celery
  • Arugula

Medical Disclaimer: If you have a chronic health issue, diabetes, are pregnant, breast feeding or have blood sugar issues, this is not the challenge for you to try without talking with a doctor first.  Speak with your doctor before engaging in ANY eating plan where you drastically change your eating habits.  Also,  If you are on a low carb diet, you may not be able to work smoothies into your daily food goals in terms of carb load.

STAY ACCOUNTABLE EACH WEEK – Check in each weekend in January to tell the BWLW sisterhood how you are doing and to get support.  Visit blackwomenlosingweight.com to check in via your blog there or post a status message on our Facebook wall.

Example: Daily Diet of Just Smoothies

Meal #1 — Green smoothie composed of 2 bananas, 1 cup of blueberries, 100 grams of greens.

Meal #2 — Green smoothie composed of 2 mangoes, 1 banana, 100 grams of greens.

Meal #3 — Green smoothie composed of 4 cups of frozen fruit and 150 grams of greens.

Meal #4 — Green smoothie composed of 2 bananas, 1 apple, 1 cup of blueberries and 100 grams of greens.

Total: Approx. 1200 calories, and 1 pound of greens.

Recipes:

Green Smoothies Book

I will also be posting a new green smoothie recipe each day of January on Facebook so that you have a lot of options to try.  I’ll post some here on the blog as well.  There are tons of websites where you can find great recipes that include the ingredients you like.  Here are a few links:

Check out my Green Smoothie Book for more info and recipe ideas! I’ve personally bought a lot of smoothie books over the years and I can tell you that this book is packed with not only 80 great recipes, but tons of information on how green smoothies can boost your health and wellness and well as your weight loss efforts.  Click here for more information on what you’ll learn in this book.  It’s available as a PDF download and Amazon Kindle.

Questions:

  • Do I have to buy the book above to participate in the challenge?  No.  There is a lot of information out there on green smoothies.  I’ve just created an all in one guide and done the research for you.
  • Do I need a blender? You will need a blender for this challenge.  There is no need to get a new blender if you have a working one.  If you want to invest in a good blender, I personally like NutriBullet or Vitamix.  Both will really grinds down the greens and heavy ingredients you’re using in your green smoothies.  If you are looking for a good cheap blender, go with those that do a good job with ice.  Also, do some research online before purchasing a blender if you have questions about your potential purchase.  I cover blenders more in depth in my book.
  • I have concerns about sugar and eating fruit. If you have diabetes or blood sugar issues, you should not do this cleanse with out clearing it with your doctor.  Everyone’s situation is different, but it’s best to error on the side of safety.  If you are just worried about fruit sugars, I suggest you try low Glycemic Index fruits – green apples, blueberries, strawberries, blackberries, raspberries, tomatoes, or cucumbers.
  • Can I use protein powder?  – Yes, but you need to know what is in it, how many calories it has and how much nutrition you are getting.  There are some great plant-based powders out there that you could consider.  Utimately, you won’t need them because greens have a lot of protein.  Also, most of the recipes I recommend will not have protein powder in them.
  • What if I’m on a plan where I’m eating 5-6 small meals per day?  – You can still substitute meals for smoothies.  However, you have to know how much food/nutrition you are replacing.  For example:  You want to determine if 2 of your small meals could equal 1 smoothie in terms of calories, fiber, vitamins, etc.  You will need to do some research to determine what will work with your current plan.  Use a calorie counting website to help you figure all this out, like myfitnesspal.com
  • Instead of water can you use 100% fruit juice or soy milk? – I suggest that you use filtered or purified water in your smoothies. Bottled juice, even 100% pure is lacking in enzymes and can be very high in fruit sugar.  Many times it also has preservatives added.  Also most commercial juice lacks fiber, causing the body to absorb it quickly.  This can create unwanted blood sugar spikes.  Nut milks like soy milk can be used.  Look for ones that are unsweetened and all natural.
  • What detox symptoms should I expect? – While participating in the challenge some of you may experience a cleansing reaction.  This will be more common if most of your diet is vegetarian or vegan, but when ever you dramatically clean up your diet…detox can happen.  When you introduce large amounts of high quality, living food into your diet, your body may  take the opportunity to “clean house” by dumping accumulated toxins into your bloodstream. This can cause flu like symptoms, headaches, fevers, runny nose, rashes, nausea etc. Don’t be put off by this.  Your body is cleaning house and fat is on that list as well.  These detox symptoms may last 1-5days.  The best thing to do is to drink a lot of pure water and get extra rest. Also, you may constipation or have loose stools as part of detox symptoms.  If you feel sick, stop and go back to regular healthy eating.

Pros and Cons of Liquid Diets

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liquid dietsIt can be hard to tell what to think about liquid diets. They are both promoted as one of the best ways to rapidly lose weight and criticized for the very same reason. There are two basic types of liquid diets available; store bought and medically supervised. Each of them has their pros and cons. Deciding which will be best for you requires that you understand why a liquid diet works, and how it can backfire as well.

What is a liquid diet?

A liquid diet is a way of radically reducing caloric intake by only consuming foods in a liquid form. This can take the appearance of using powdered or pre-mixed shakes, pureeing foods or restricting your food intake to soups and store bought/prescribed drinks. Due to the lack of solid shape foods, liquid diets mostly reduce calories through eliminating processed carbohydrates, meat and fiber sources.

How well do they work?

The results for a liquid diet are nearly the same whether you are choosing a store bought, over the counter system or using a medically supervised program. With both, there is rapid weight loss due to the sudden caloric restriction. Major weight loss occurs within the first 3 months of a liquid weight loss diet program and then will reach a plateau where the loss is not as great. This is why doctors often prescribed a medically supervised liquid weight loss diet before surgery or to help those who are morbidly obese quickly leave dangerous levels of obesity before assuming a more controlled regular program of diet and exercise. The problem with all liquid diets, store bought or medically supervised, is that there can be a rebound effect. Liquid diets can place the body into a starvation mode which forces the body to transform stored fat into ketones which it can then use as fuel to provide glucose for metabolic activity. If your body experiences starvation mode for too long, it slows the metabolism down. This means that you can stop losing weight even while on a liquid diet. Many people also rapidly regain the lost weight when they go off the diet because it is too restrictive and the body will generate cravings and appetite to promote consumption of food to avoid starvation again.

Pros and cons of medically supervised liquid diets

A medically supervised liquid diet means that you are working with your doctor and nutritionist to make sure that you are getting the right amount of nutrients to sustain your health. Your doctor will also monitor any associated conditions you may have and keep a close watch on your blood sugar levels. Even with a medically supervised liquid diet there is a high risk of malnutrition. In the long term, liquid diets of any kind cannot provide the body with all the carbohydrates, fats and proteins it needs to function well. The main bonus of a medically supervised liquid diet is you have professionals making sure you are getting what you need and who can let you know when it is time to stop. The major drawback of a medically supervised diet is the cost. You can expect to pay quite a bit for the visits and diet supplies. Not all insurances will cover these programs.

Pros and cons of store bought liquid diets

Store bought liquid diets can often provide as much vitamin, mineral and nutritional content as any liquid provided in a medically supervised program. By carefully reading the nutrition information on the package, you can make sure that you are getting the best value for your money. These diets are significantly cheaper than a medically supervised one. The major drawback of a store bought diet is that they may also contain high levels of sugar and other preservatives that are not healthy for you. Some of these drinks are just sugar, synthetic vitamins and protein powder. You also lack the behavioral, one on one support that you would get in a medically supervised program, as well as any monitoring of any associated medical conditions.

Which should you choose?

Due to the cons of liquid diets, I would not recommend them for most people unless they were doing is for a medical reason.  The incidence of gaining the weight back once you start eating solids again is too great for me to suggest it for the average person wanting to lose weight long term.  I would instead suggest a juice fast or smoothie fast for 7-28 days with the understanding that you are detoxing the body and that you’d have to have go on from there to clean eating, low carb eating, low fat vegan eating or make some other substantial change in your lifestyle when it comes to eating to see long term weight loss.

The only way to know which liquid diet is right for you is to talk to your doctor. This form of rapid weight loss dieting may not be beneficial for everyone. Your doctor can help monitor your health if you choose to go on a store bought liquid diet, or they can provide recommendations to a nutritionist for a medically supervised program.

7 Things to Keep in Your Kitchen for a Healthy Breakfast

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Breakfast is the most important meal of the day, but it can be one of the hardest to make sure is healthy. We often start with the best of intentions but our busy lives can make grabbing the right thing difficult. Here are seven things to keep in your kitchen for a quick and healthy breakfast.

healthy breakfast ideas
Oatmeal with berries and almonds is also a great idea.

Fruit

Fruit can provide you with many vitamins, minerals, antioxidants and nutrients that are an essential part of a balanced diet. Most fruit is high in fiber which helps to process the nutrients the fruit contains and to aid the body in maintaining proper blood sugar levels and increasing protection against certain types of cancers. Fruit is filling, but can also be low in calories compared to other breakfast foods (with the exception of higher glycemic index fruits like mango and banana).

Greek Yogurt

Greek yogurt has some very real advantages over its traditional yogurt partner. While both versions provide a good source of digestive enzymes, calcium and protein; the thicker Greek yogurt has also been strained to remove some lactose, whey and sugar. This means that Greek yogurt has a lower caloric count, lower sugar amount and more protein than the normal fare. It can be a great base (plain greek yogurt) to add in your fruit and protein powder to make a quick meal.

Egg whites

Using egg whites instead of the whole egg is a good way to cut the fat and carbohydrate levels in your diet. Egg whites can be prepared in the same way you would prepare a whole egg and retain much of the natural egg flavor. One thing to be aware of is that egg whites only have about half of the protein of the whole egg, so consider adding a protein powder to your breakfast or having some sliced avocado with your egg white if keeping a high protein intake is important. That said, egg whites remain a much higher source of protein than many other foods as the whole egg is a high protein source item as well.

Protein powder

Adding protein powder to milk or a milk substitute such as almond milk can help to add power to your morning. Protein is used for energy in the body to sustain major functions such as muscles, nerves and cognitive processes. Protein cannot be stored in the body so by the time you wake up, you are running low. Protein powders come with all of the essential amino acids that your body needs to properly synthetize the protein and many are also fortified with additional vitamins and minerals. Protein powders can also be very filling but most come in at under 250 calories per 8 ounce serving.  Add them to yogurt, smoothies, eggs and more.

Turkey Bacon

Don’t want to give up bacon? Turkey bacon can be an important way of cutting down on salt and fat at breakfast without losing all of the traditional breakfast taste and flavor. It is very important that you read the nutritional label on the turkey bacon as not all of them offer a healthier serving than pork bacon. Check to make sure they are low in sodium and polyunsaturated fats, monounsaturated fats are necessary parts of your diet so don’t worry about them too much. If gluten is a concern for you, there are varieties of turkey bacon available that are made gluten free as well.

Veggies

A good way to serve vegetables in the morning is raw. You can dip them in your Greek yogurt or carry them with you as a good solution for what to eat when you just don’t have time for breakfast. One of the many benefits of starting your day with a serving of vegetables, besides the vitamins and nutrients they provide, is they also provide you with a source of hydration and fiber. One cup of cut veggies can be as filling as pancakes, but without the unhealthy side effects.  Add them to your eggs and omelets as well.

Whole grain cereal

Choosing a whole grain cereal is an important way to start changing your diet. Whole grains as more filling and fiber rich. A diet rich in fiber is important for more reasons than just aiding digestion. Recent studies have shown that diets that lack fiber can contribute to the development of certain types of diabetes and are a suspected contributing factor in promoting some cancers. Whole grain cereals are often a good source of minerals and antioxidants as well. You can fulfill your sweet tooth by topping the cereal with fruit too.

Weight Loss on a Budget Tip #21: Look for Free Weight Loss Related Offers Online

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free offers weight loss relatedWeight Loss on a Budget Tip #21: Look for Free Weight Loss Related Offers Online!  That’s right!  If you are willing to do the work you can find lots of offers for free stuff online that can help you with your weight loss efforts.  Here are just a few examples (some are limited time offers):

Free Meal Plans:

Sites where you can find offers for free stuff:

Take your time and do your research.  Check out the websites for your favorite brands and plan how to buy them.

Weight Loss on a Budget Tip #15: Diversify Your Protein Options

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The Weight Loss on a Budget Tip for Today: #15 Diversify Your Protein Options.  Meat is not the only source of protein.  There are so many different, affordable options for you to get the protein you need.  Sometimes, having variety in terms of meat can be expensive.  You may not be able to afford some leaner cuts.  You may not be able to experiment with things like bison or buy steak.  Here are the options everyone thinks of when looking for lean sources:

  • Poultry – My fav is Chicken Breast – Buy it in bulk and freeze it
  • Lean Red Meat
  • Fish – Canned Tuna is very affordable
  • Plain Greek Yogurt
  • Egg Whites
  • Cottage Cheese
  • Whey Protein Powder

Here are some affordable protein options you may not have considered:

  • Quinoa
  • Almonds
  • Beans
  • Seitan – Faux Meat made with gluten
  • Soy Faux Meat products, like Tempeh or Veggie Burgers
  • Roasted Soy nuts
  • Tofu
  • Peanut Butter
  • Soy Protein Powder
  • Hemp Protein Powder
  • Almond Milk
  • Soy Milk
  • Edamame
  • Lean Pork, like pork loin or chops
  • Chicken Tenderloin

Check out this great Men’s Health article for more info.

protein sources