Let me ask you a simple question that only you can answer truthfully? When's the last time you had a home cooked meal? If it's been a while, maybe that explains why you're not happy with the number staring back at you on the scale. If you do cook and are still struggling with your weight, then it' time for a cooking makeover. Either way- home cook or (soon-to-be former) take-out and fast food fan- your going to whittle away your waistline with Fitness Elements slimming, satisfying, and sustainable meal plans. Plus you'll be in and out of the kitchen quickly; most meals in this article and the New and improved Fitness Elements Meal plan book will take only 10-25 minutes to prepare and call for ingredients you may already know and love. Finally, you have in your hands a guide and tip sheet not only to weight loss - there are zillions of those- but also to a slimming way of eating that empowers you through choice, happiness, and amazingly yes you can keep it up for life.
Just like anything in life if it requires you to think and invest in the effort of making your own food, preparing, and planning doesn't it seem more likely that you will succeed. Yes you do have the power to slim down and slim down for good. Eat out or take out , and they've got the power to make you fat! Cooking your own food - the right food- is key to slimming down and staying that way. It doesn't take scientific research to tell you that restaurant and take-out food can hit you with lot's more calories, unhealthy fats, and loads of sodium that meals made at home can. If you've ever experienced not being able to take off your rings after a weekend frenzy of beer, pizza, and ice cream you know exactly what I'm talking about. For instance, instead of a Big Mac smothered with mayo, cheese, and a super sized side of fries try a Texan Chicken Burger, with a side of beans. This recipe has just a fraction of the calories, saturated fat, and sodium of fast-food burger and fries. Here is the delicious recipe for you to see for yourself and give it a try.
Prep: 20 minutes plus standing* Cook : 10 minutes* Makes 4 burgers
- 1 pound ground chicken meat
- 2 green onions, chopped
- 1 small zucchini (about 5 ounces), grated
- 1 medium- sized carrot, grated
- 1 tablespoon chile powder
- 3/4 teaspoon salt
- 1/4 teaspoon ground cumin
- 1/8 teaspoon ground red pepper (cayenne)
- 1 can (16 ounces) vegetarian baked beans
- 1 tablespoon prepared mustard
- 1 tablespoon light molasses
- 4 whole- grain sand which rolls, each cut horizontally in half lettuce leaves
1. In medium bowl, combine ground chicken, green onions, zucchini, carrot, chili powder, salt, cumin, and ground red pepper, just until well blended but not over mixed.
2. On wax paper shape mixture into four 3 1/2-inch round patties, pressing firmly; set aside.
3. In 1 quart saucepan over medium heat, heat beans, mustard, and molasses to boiling.
4. Meanwhile, spray heavy 12- inch skillet with non-stick cooking spray. Heat skillet over medium- high heat until very hot but not smoking. Add patties to hot skillet and cook 5 minutes. Turn patties to cook until no longer pink inside. (Internal temperature should reach 165 degrees F), about 5 minutes longer.
5. Top bottom half of each roll with lettuce, then with a patty. Replace tops of rolls. Serve with baked beans.
Each burger (with 4 ounces of beans): About 429 calories *34 grams of protein * 51 grams of carbohydrate * 10 grams of fiber * 10 grams total fat (3 grams of saturated fat) * 92 mg of cholesterol * 1,037 mg of sodium
"But I don't have time to cook!" you say. That's what my clients say to me at first and some wait until it's too late. Friends you don't want to see some of the things I've seen when you neglect your health for a long period of time. You don't have to be elaborate or anything just try to do the best you can. I gave you your first recipe. Have fun with your New lifestyle and way of living you might just really enjoy it! Have a healthy and happy day!
By, Natalie Pyles
Health & Fitness Expert, Medical Exercise CPT, Nutrition Specialist, Author, & NSA Speaker
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