Yummy Fitness

How to Lose Weight and Stay Toned

June 9th, 2008 . by Lindsey McGuire

One major key to staying toned while losing weight might seem deceptively simple, but it really works.

I’m not going to string you along here, I’ll just tell you. Here it is… eat enough protein.

Now that sounds too easy right? But it’s really one of the most effective ways to answer the question “how to lose weight and stay toned.”

Lean muscle is created by protein, and it is your lean muscle that keeps the undersides your arms firm, and prevents them from waving back and forth without your permission. Many people, when trying to lose weight, cut out a lot of their protein sources and when dieting choose salads and vegetables as their main source of nutrition. As a result many good protein sources are left out.

The best protein source I have found when trying to lighten up have been egg whites because they are almost 100% protein, and are absorbed very well by your body. Honestly, they get really old after a while, but I have found some creative tasty recipes to make them more appetizing. One of them is a great protein packed and tasty egg white quiche, it’s really easy to make and is great for weight loss. (I’ll probably show you how to make it in a future video recipe, so be on the lookout.)

I also am a big fan of yoghurt, not the super sugary high calorie yoghurts, but the more natural corn syrup free variety. The brand I love the most only has 110 calories and about 7 grams of protein. If you are careful you will notice even the organic varieties often contain corn syrup, not that there is anything wrong with this, but I have noticed it tends to make foods have more calories. Calories are unfortunately something that has to be managed if you want to lose weight, and the more food I can eat the happier I am, so I pay attention to the “empty” calories my food contains.

The amount of protein you need to have in your diet varies on your weight. You should try to consume as many grams of protein a day as you weigh in pounds. For example, if you weigh 134 pounds you should try to get 134 grams of protein a day, that’s about 536 calories. The great thing about protein is that most high protein foods are very filling.

Whey protein shakes are another great way and easy way to get your protein in. Better quality mixes have at least 20 grams of protein and less than 100 calories. Low fat cottage cheese with some mandarin oranges or blueberries is also a great option, because cottage cheese is very high in protein and when it’s mixed with fruit it usually tastes great as well.

It is important to find creative ways to get protein into your diet. Even combining flavorless protein powder into recipes like banana bread, or possibly even brownies could potentially be a healthy protein packed treat.

In addition to getting your protein and calories right, adding a moderate weight resistance routine can really help turbo charge your results. The reason why is because adding resistance to your muscles by either lifting weights, doing yoga, Pilates, or anything similar will trigger your body to use all that protein you’re eating even better. Adding a resistance training program will really start toning, and tightening up all those flabby areas much faster.

Losing weight is challenging and frustrating at times, but it is important to keep it healthy. Starving yourself will not work if your goal is long term. Proper nutrition and a well balanced lifestyle are important factors. Enough protein in your diet, and a simple walk, hike or bike ride can do wonders if done consistently, burning extra unwanted calories and keeping at it will start showing results before you know it.

The key is staying consistent and actually paying attention to how many calories and how much protein is in your foods (as well as carbohydrates, and fat.) Our free diet creation tool called OK-Cal figures out all those details for you, and helps you stay on track. So you don’t need to know everything about how to lose weight and stay toned, our free diet creation tool does that for you. Click here to download OK-Cal now.

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Healthy Video Recipes - Parmesan Crusted Salmon Sticks With Mandarin Pistachio Salad

May 30th, 2008 . by Sean Bissell

Video Recipe Is At The Bottom Of This Post

Ingredients: (1 serving)

•4oz Salmon (Preferably wild caught)
•1/2 Tbsp olive oil
•1/2 Tbsp lemon juice
•1/2 Freshly squeezed orange juice (from the actual orange, not the stuff in the carton, jug, or can)
•1/4 cup mandarin oranges (canned)
•1/4 cup whole wheat flour
•1 Tbsp parmesan cheese
•1/2 egg white
•1 Tbsp pistachios (without shells)
•Salad greens (your choice of lettuce)


Cut the salmon into strips. Put the flour, parmesan cheese, and salt and pepper into a zip lock bag, throw in the salmon strips and shake it all up. Then take out the salmon strips and put on a tray, lightly coat in olive oil (with a brush to keep the olive oil controlled) and then put it under the broiler for about 5-8 minutes or until brown and the salmon is cooked through.

While the salmon is cooking, squeeze a whole orange and roll it around on a table until you can hear the juices squishing around inside the orange peel. Then cut a small hole into the orange and squeeze the juice into a bowl, and add the lemon juice. Next put salad greens into another bowl and place the pistachio nuts and mandarin oranges on top, and then add the orange juice and lemon juice combination on top of the salad as a dressing.

Take out the salmon strips, and enjoy!

Nutrition Info: ( Note: This one is weird in the fact that we can’t tell you the exact nutritional information because not all the parmesan and flour sticks to the salmon. Also you probably won’t use all the oil either. But to be conservative we’ve estimated the nutritional facts on the high end. Realistically, you can probably estimate less carbohydrates, less fat, and therefore less overall calories. In my estimation, it could be actually 100 less calories. And that’s good :) especially because even if it’s less calories, the protein won’t be less because that mostly comes from the salmon.)
Calories: 420
Protein: 31
Carbs: 26
Fat: 22

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Healthy Recipes - Shrimp Kabobs

May 23rd, 2008 . by Sean Bissell

And again, here’s another great, yummy, incredible, and healthy recipe.

It’s actually a great one for those of you trying to go for a lower carb approach, as all the carbs from this recipe come from veggies. And there’s only 9 carbs per serving.

This one is great for protein as well, it’s very high in protein at 36 grams per serving (which is great.)

Total time for this recipe is around 20 minutes (a little longer than what I usually like) but skewering the kabobs and cutting up all the veggies actually takes a good amount of time. If you’re quicker at that than I am then this should be even faster.

Regardless, this recipe tastes so good that I actually had it two nights in a row :)

The lemon, fresh thyme, and wild caught shrimp with the grilled veggies and tomatoes just go so well together.

Even Clover the “Super Diet Dog” stopped playing with her toys and came running over to the kitchen to take a whiff.

Anyhow I hope you enjoy!

Ingredients: (1 Serving)
•6oz Shrimp (Preferably wild caught)
•1 Tbsp olive oil
•1/2 Tbsp lemon juice
•1/2 tsp fresh thyme
•Salt and pepper fresh ground
•2 Shallots peeled
•1/2 Green Bell Pepper
•3 Cherry tomatoes
•1/2 Small Zucchini

Combine 1 Tbsp of the olive oil with lemon juice, thyme, salt and pepper, and coat the shrimp with this mixture. Cover and let this sit in the marinade for about 15-30 minutes. Cut the peeled shallots in half and cut the peppers and cut into 1-2 inch pieces. Slice the zucchini into 3/4 inch rounds. Preheat the grill on med/high (if you don’t have a grill you can do this in the broiler on a pan). Place the Scallops and vegetables alternating onto skewers. Brush kabobs with the remaining olive oil and season them generously with salt and pepper. Grill for 2-3 minutes per side. Let them rest and serve on a bed of baby lettuce.

Nutrition Info:
Protein: 36
Carbs: 9
Fat: 17

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