Diva Musing: Weight Loss…

Let’s Loose Some Weight
I always struggle with my weight. When I was young I got at least 2-4 hours exercise a day with cheer leading, track, bicycling, roller skating, hiking and my evening workout of calisthenics. I could eat what I wanted and all was well. Then the college dorm lethargy hit. 25 pounds nothing to it.

Then, just like everything else about this journey, working out was incredibly hard. I was sweating and panting and having to pause the workout video a lot, but eventually my body adapted! I did workouts almost every day for about six months, and it was very effective. I became stronger and saw my endurance greatly improve and my body change right before my eyes. Then my golden years hit. A broken let, a congenital blood disorder and quarantine hit almost simultaneously.

Suggest Start exercising on day one.

As a mom of three young boys and with limited time, I knew I wanted an at-home workout that was effective but not time consuming, and that didn’t require equipment. I looked up YouTube workouts and came across Jeanette Jenkins’ free YouTube workouts. They were amazing. They are about 45 minutes long and consist of cardio, kickboxing and body weight movements.

Here’s what I suggest you can eat in a day.

Breakfast: Two eggs, an apple chicken sausage, and mustard.

Lunch: Tuna bowl! Solid white albacore tuna, spinach, cucumber, olives, red onion, balsamic vinegar, black pepper and Italian seasoning.

Snacks: Protein Smoothie, Apple with nut butter, cottage cheese and avocado, non-fat vanilla Greek yogurt with clementines, blueberries, or sliced almonds.

Dinner: Salmon seasoned with chili powder, lime juice and garlic powder, cooked in olive oil spray, with a side of asparagus roasted in garlic powder, black pepper, and olive oil spray. I also have a side salad of spinach, strawberries, sliced almonds, and vinaigrette.

Dessert: Protein Smoothie, Protein-Packed cookies and cream protein bar or a midday peanut butter square.

These three changes will make the biggest difference in my weight-loss results.

Suggest you cut out junk food. I stopped eating junk and started giving my body the nutritious foods it needed and that made me feel best! Changing my nutrition was the biggest change and the most important one, in my opinion. I never would have lost weight or felt good if I hadn’t made this change.

Get active. Started moving your body. I made it a priority to get some form of physical activity in everyday for at least 30 minute. In the beginning, I had no idea what exercise I would enjoy, so I tried it all! Exercise has helped me feel so much better physically and mentally. You do not need a gym to get the proper amount of exercise. Seniors can use chair videos or just walk in place in a controlled environment. Start with 30 minutes, 3 days a week and work from there.

Stopped making excuses. We all have reasons to not eat healthy, to not exercise, but ultimately I was choosing to not make my health one of my priorities for years. I could and I did loose once I stopped making excuses, changed my diet, started exercising and made my health a priority.

Since I have to take a plethora of supplements in the mornings and evenings for various blood disorders etc. I have to line my stomach so as not to cause more problems. Here are a few healthier suggestions that may help you along the way.

High-Protein Breakfasts/Anytime Snacks That’ll Help You Lose Weight:

In the land of weight loss challenges, you’ve probably heard that if you’re going to eat breakfast, you should make it protein-packed. The reason? Protein keeps you feeling full longer, which means you’ll feel less hungry as the day goes on (and that 3 p.m. afternoon slump hits). These snacks are good anytime if you just want a quick way to keep good habits.

“Eating 15 to 30 grams of protein at breakfast is a great way to regulate your blood sugar and stay satisfied and focused throughout the morning,” says Kelsey Lorencz, a registered dietitian and founder of Eating With Heart Nutrition. “Protein helps to slow down the digestion and absorption of carbs, so you’ll feel more energized and alert after your meal.” Bonus? If you want to lose weight, protein has the added benefit of helping you preserve lean muscle mass while losing fat, she notes. Suggestions include at least 15 to 20 grams in your meals and an extra five to 10 grams in your snacks can help you maintain energy each day.

For example, in one 2015 study, people who started their days with between 30 to 39 grams of protein ended up eating 175 fewer calories at lunchtime. Another study in The American Journal of Clinical Nutrition showed dieters who upped their protein intake to 40 percent of their daily caloric intake burned more calories and fat over 32 hours, compared to people on a Standard American Diet (SAD).

Still, if you’ve ever tried following a  high protein diet (or simply boosting your protein intake), you know that increasing your protein intake isn’t always easy, especially if you don’t have your recipe arsenal stocked with high-protein breakfast ideas.

My research fount these suggestions from nutritionists, bloggers, and chefs. They’re here to offer their high-protein breakfast ideas, from sweet and savory options various picks. Just keep in mind that the nutrition facts are approximate—some of the numbers might change depending on the specific brands you choose. The best part? There’s something everyone will love on this list. It met the YUMMMM factor for me.

Oat Yogurt Cups

Mini Egg Frittatas

Turkish Fried Egg

Cottage Cheese Bowl

Chocolate Peanut Butter Porridge

Minty Quark Smoothie

Never heard of quark? It’s a German-style yogurt, similar to Greek yogurt, but with more protein and a texture like cheesecake. This thicker consistency makes it ideal for whipping up a decadent, creamy protein shake. Rösser’s favorite concoction: 1/2 cup Quark, 1/4 c cucumber, a few mint leaves, a 1/4 cup of milk, and a pinch of salt.

Shakshuka-Search the Crone of Hearts Blog for this recipe. You won’t be sorry

Crunchy Scrambled Eggs

Smoked Salmon Toast

Yogurt Parfait

Poached Eggs on Sourdough

Crustless Mini Quiches

Collagen Shake

In the world of protein powders, collagen deserves more love, Clemente says. Collagen powder is pure protein that’s flavorless and dissolves well in shakes. One author likes to blend 2 scoops unflavored collagen powder with 1 cup plant milk, 1/2 cup berries, 1 tablespoon chia seeds, and 1 tablespoon nut butter. The best part? Collagen is no ordinary protein—it may help give you plump glowing skin, reduce joint pain, strengthen nails, hair, and teeth, and can improve intestinal conditions and digestion, she adds.

Per serving: 384 calories, 32 g protein, 18 g fat, 22 g carbs, 11 g fiber

Amped-Up Avocado Toast

Avocado toast has long been a trendy breakfast food, and with good reason. It provides a healthy dose of fats and fiber. But it can be improved, says Alana Kessler, RDN. Give yours a nutritional boost by putting one cooked egg and 1/4 avocado on top of one slice of whole-grain toast and sprinkling with one tablespoon of nutritional yeast. This adds filling protein and B vitamins.

Per serving: 270 calories, 15 g protein, 15 g fat, 20 g carbs, 8 g fiber

Protein Pancakes

Your fave breakfast dish is packed with protein courtesy of this recipe from Charlie Seltzer, MD, a doctor specializing in weight loss. Simply blend these ingredients until smooth: 1/2 cup each of egg whites, oatmeal, and 1% cottage cheese along with 1 teaspoon baking soda. Cook the batter like a pancakeapproximately one minute each side or until browned. These pancakes contain lots of protein for the amount of calories.

Per serving: 320 calories, 35 g protein, 5 g fat, 32 g carbs, 4 g fiber

Protein Breakfast Sandwich

When you hear “breakfast sandwich,” you probably think egg McMuffins. Seltzer’s sandwich recipe, however, packs in the protein and fiber for minimal calories without sacrificing taste. Start with one toasted high-fiber English muffin. Add an egg, a slice of cheese, and two slices of Canadian bacon or ham. Per serving: 365 calories, 30 g protein, 18 g fat, 27 g carbs, 8 g fiber

Eggs-n-Greens suggestion

Leafy green vegetables are one of the best foods you can eat for your health. Try them as a nest for eggs, as recommended by Brooke Alpert, RD, author of The Diet Detox. Grab several large handfuls of greens (spinach, kale, mustard, etc.), and put in a hot pan. Stir until wilted, about one minute. Top with two eggs cooked to runny-yolked perfection. Add a little salt and pepper, and enjoy. Per serving: 192 calories, 15 g protein, 8 g fat, 14 g carbs, 2 g fiber


Tofu Scramble Not one of My Favs

Protein-Packed Cereal Bowl -Suggestion

“If you love cereal but need more protein in your breakfast, this Protein-Packed Cereal Bowl recipe holds the secret!” Harris-Pincus says. Simply whisk 3 tablespoons of your favorite protein powder (like Garden of Life Raw Organic Protein Powder) into 1 cup of unsweetened plant-based milk (try coconut). Pour over a fiber-rich whole grain cereal (give Food For Life Ezekiel 4:9 Organic Sprouted Grain Cereal a try!) with some berries and chia seeds for extra crunch and staying power.

Almond Butter Crackers-Suggestion

Want something simple, protein-packed, and filling that doesn’t require any prep or cooking? Devje’s favorite super-easy breakfast is 2 Wasa rye crackers spread with 2 tablespoons of almond butter and sprinkled with 1 tablespoon each of seeds and dried fruit. Add a glass of soy milk and you have a serving of protein in less time than it takes you to look up a recipe. Per serving: 357 calories, 12 g protein, 22 g fat, 35 g carbs, 7 g fiber

Hummus Toast- Multi Grain Bread and your favorite hummus

Bread Pudding In a Mug- Suggestion

Bread pudding is the ultimate comfort food in the morning, but it doesn’t have to be a calorie bomb. Indulge in this healthy version from Harris-Pincus. Mix 1 egg, 2 tablespoons vanilla whey protein powder, a packet of stevia, and 2 tablespoons milk. Fold in 1/4 cup chopped apple and one slice of cubed whole-grain bread. Pour in a mug, and microwave for one minute. Top with cinnamon. Per serving: 291 calories, 32 g protein, 8 g fat, 23 g carbs, 3 g fiber

Breakfast Wrap- Four ounces of smoked salmon on one paleo wrap with roasted vegetables, greens, and 1/4 avocado is the go-to breakfast for chef Elizabeth Trattner. “This yummy wrap is high in healthy fats and fiber, which keeps you full longer and helps you lose weight and lower cholesterol,” she says. The best part, however, is how customizable this is. Swap out the low-carb wrap for a whole-grain option, trade the salmon for chicken or eggs, and use any type of veggies you like. Per serving: 327 calories, 29 g protein, 16 g fat, 22 g carbs, 15 g fiber

Hard-Boiled Eggs and Multi Grain Toast 2 Hard-Boiled Eggs-n-Greens like arugula or kale

Breakfast Tacos

Tacos are an anytime food, as shown by this recipe for breakfast tacos, courtesy of Jerlyn Jones, RDN. Take one whole-grain wrap, add 1/4 cup black beans, 2 scrambled eggs, lettuce, salsa, and 1/4 cup avocado. The beans and eggs provide protein, while the avocado provides healthy fats and the veggies bring the vitamins. Plus, it’s perfectly portable. Per serving: 476 calories, 22 g protein, 20 g fat, 47 g carbs, 14 g fiber

Crunchy Toast

Who doesn’t love toast in the morning? But the regular butter-and-jam variety is a little better than a doughnut when it comes to nutrition. Add protein and nutrients with Jones’ toast. Start with one slice of whole-grain bread, spread it with 1 tablespoon nut butter of your choice, and sprinkle with 1 tablespoon chia seeds. This combo provides protein along with a hefty dose of fiber and fats. Per serving: 237 calories, 10 g protein, 14 g fat, 21 g carbs, 10 g fiber

Mediterranean Muffins

Eggs, canned salmon, and feta are the only ingredients in the Mediterranean breakfast muffins that Rima Kleiner, RD, author of Dish on Fish, makes. They may be simple—combine 2 eggs, 2 ounces salmon, and 1/4 cup feta and bake in muffin tins (set your oven to 350 degrees) for about to 20 to 25 minutes—but there’s nothing basic about their nutrition. They pack plenty of protein and healthy fats, all in a portable, tasty package. Make a large batch and freeze extras to be microwaved on busy mornings. Per serving: 300 calories, 27 g protein, 22 g fat, 2 g carbs, 0 g fiber


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