A Tasty High-Protein Breakfast Ready in 5 Minutes

You want cookies for breakfast. We get it — we want them, too. So make this breakfast cookie! At first your brain will think you're tricking it, because how can you willingly allow it to eat cookies for breakfast? But then your brain won't care, because it tastes so good! Then your brain will get a little mad at you, because it'll find out that this cookie is actually healthy, offering over seven grams of fibre and almost 21 grams of protein. But it won't stay mad for long, because, come on — it's delicious!
 There's no added sugar in this recipe; it's just sweetened naturally with raisins and the little bit of stevia in my protein powder. And the chopped almonds add a satisfying crunch that complements the soft texture of the oatmeal.
 The best part about eating a huge cookie the size of your plate for breakfast is that you make this baby the night before, and you don't even have to bake it! Just mix the few simple ingredients together, flatten it on your plate, pop it in the fridge, and when you wake up, you'll be so excited to get your mouth around that chewy, cinnamony cookie!

Overnight Breakfast Cookie

Notes

I chose raisins and almonds to mix in, but go ahead and get creative with any kind of dried fruit, nut, or, dare I say, even chocolate chips!

Ingredients

1/2 banana
1 teaspoon all-natural peanut butter
1/2 teaspoon flaxmeal
1/2 scoop vanilla plant-based protein powder (about 15 grams; I used Vega)
1/4 teaspoon cinnamon
30 grams rolled oats
1 tablespoon unsweetened soy milk
1 tablespoon raisins
1 tablespoon chopped raw almonds

Directions

1. Mash the banana and peanut butter together in a small bowl.
2. Stir in the flaxmeal, protein powder, cinnamon, and oats until combined.
3. Stir in the soy milk.
4. Add in the raisins and chopped nuts, saving a little to add as a topping.
5. Flatten out onto a plate to form a large cookie.
6. Refrigerate overnight.
7. In the morning, grab a spoon and enjoy!

Category

Breakfast/Brunch

Yield

1 serving

Cook Time

5 minutes

Nutrition

Calories per serving

328

Rate Recipe:

http://www.popsugar.co.uk/fitness/-Bake-Breakfast-Cookie-40597580

 

 

Do This Every Day to Lose Weight (20 Pounds in 6 Months!)

No matter how you feel about the weighing yourself, Dietitian Julie Upton, MS, RD, of Appetite For Health, shares details from a new study on how the scale can help with weight loss.
   
According to a first-of-its-kind study published in the Journal of the Academy of Nutrition and Dietetics, researchers from Duke University Obesity Prevention Program reported that those who weighed themselves daily lost about three times as much weight and body fat, compared to those stepped on the scale less frequently.
The Duke obesity researchers enrolled 47 overweight men and women into a weight loss clinical trial that used electronic scales that were networked to the researchers' computer network. All subjects were instructed to weigh in daily and were given some basic advice about healthy eating and exercise behaviours (i.e., increase water consumption, walk more, eat fewer snacks, enjoy more fruits/vegetables).
Using data from the subjects' escales, the researchers could objectively track the frequency of weigh-ins as well as the actual weights recorded. Previous studies have relied on subjects' self-reported information about weigh-ins, which is considered less reliable.
After six months, the researchers evaluated both body weight and composition of all subjects and found that those who weighed in daily (51 percent of all subjects) lost an average of 20 pounds, compared to about seven pounds lost among those who weighed themselves about five days per week. Subjects who weighed themselves daily were also more likely to report following through on more healthy diet and lifestyle behaviours.
The authors concluded: "Daily weighing may trigger the self-regulatory processes that promote behaviour change. Those who weigh daily report greater adoption of diet and exercise behaviours associated with weight control."
This study adds to previous studies that also reported that those who weigh themselves more frequently lose more weight and are less likely to gain weight over time. As a dietitian, I've always been hesitant to recommend getting obsessed with the number on the scale, but newer studies suggest that it's important to keep tabs on your body weight so that you can alter behaviours when you notice small increases in weight gain. It's a lot easier to lose three or five pounds than it is to lose 20 or more, so frequent weigh-ins are one way to keep your weight stable for a lifetime.
http://www.popsugar.co.uk/fitness/Do-Every-Day-Lose-Weight-20-Pounds-6-Months-38472015

10 warming waistline friendly foods

With the winter blues kicking in and the swimsuit season still so far away, many of us are tempted to overindulge on comfort foods that make the cold winter season a bit more bearable. However, comfort eating needn't mean piling on the pounds. For warming comfort foods that are kind on your waistline, check out these healthy winter foods.

Stuffed

A great way to use leftovers, stuffed peppers or mushrooms are also a satisfying and filling food option that will save you reaching for seconds. Using plenty of vegetables and flavours such as chilli, tomatoes and spring onions you will have a filling, comforting meal without the unwanted calories. A healthy alternative to roast potatoes and stuffing, this dish will also count towards your five a day.

Muffin top

Rather than reaching for calorie-rich puddings and cakes, try making some healthy muffins to bring comfort to those cold winter days. Using flavours such as cinnamon and honey instead of sugar, and vegetable oil rather than butter, you will have a sweet treat without adding to your muffin top! Throw in some seeds and dried fruit to up the nutritional value.

Warming drink

It’s tempting to opt for rich hot chocolates or creamy lattes to keep you warm while you’re out and about, but choosing an equally warming and uplifting hot beverage such as chai tea or green tea with cranberry will save you a lot of sugar and fat, will hydrate you and leave you feeling refreshed instead of sleepy – perfect to motivate you into a walk or trip to the gym.

Hearty soup

Stocking up on some filling soup will be a comforting way to warm yourself up while getting some of your five a day. Make some yourself using butternut squash, lentils and chilli, or stock up on the fresh varieties of sugar and cream-free ready-made soups. Accompanied by some soda bread and a sprinkling of sunflower seeds you’ll be full of goodness and not reaching for the biscuit tin.

Healthy toastie

This classic warming comfort food doesn’t have to be a belly buster; there are lighter options that are just as satisfying. Try using wholemeal wraps instead of bread and fill them with beans, spring onion, avocado and a sprinkling of cheddar. Toast until golden and you’ll have a healthy Mexican dish that won’t pile on the pounds. Adding spices will tantalise your taste buds and prevent you seeking flavour in less healthy options.

Chocolate cravings

Chocolate features greatly in many of our food cravings, and it can be difficult to resist a sneaky bar here and there. To satisfy your sugar craving, and so you’re not missing out completely, opt for a few squares of dark chocolate or Brazil nuts and dried fruit dipped in dark chocolate. The antioxidants will see you through the cold weather when you’re prone to feeling run down.

Take it away!

Despite feeling tired and in need of comfort, don’t automatically order a takeaway. To replace your favourite Indian takeaway, opt instead for a homemade vegetable curry, packed with spinach, chick peas and tomatoes, as well as the essential spices and chillies to keep your immune system in check. As a comforting yet healthy replacement for your Chinese takeaway, consider a noodle stir-fry with prawns. The protein from the prawns will keep you fuller for longer and save you reaching for the phone to order your usual.

Risotto

Risotto can be seen as a stodgy and rich dish, but only if you have a cream and butter laden one. There are lots of lighter risotto options that are just as comforting and satisfying and make a nice alternative to common indulgences like macaroni cheese and beef wellington. Try butternut squash, sage and chestnut risotto for a healthy, tasty meal. Risotto is also a great way to use leftover meats, vegetables and herbs.

Winter salad

Don’t be put off just yet! Yes, salad doesn’t sound like the most comforting replacement for the rich foods you are craving, but there are lots of interesting ways to make the humble salad more filling and exciting. Try toasted chestnuts, warm pears with a cranberry dressing or flaked almonds, turkey and redcurrants. The more colourful the salad the better.

Tipple

A common New Year’s resolution is to go teetotal, but if that seems as if it will be too much of a shock to the system, try lighter alcoholic options instead. A small glass of anti-oxidant rich red wine is a good place to start, especially if you warm it up with slices of orange and a sprinkle of cinnamon. Or, there are in fact many brands of non-alcoholic beers and wines available, not forgetting that on a night out you can have some fruity ‘mocktails.’
http://www.realbuzz.com/articles/10-warming-waistline-friendly-foods/
 

Mindless eating’ causes us to eat 43 per cent more food than we should

While we may think we are eating healthily, research suggests that many of us are mindlessly over-eating and consuming a mountain of food every year.

The research commissioned by Weight Watchers reveals that Brits are consuming 43 per cent more food than they should.
The study found that the average person is consuming 1,270kg each year – which is the equivalent of a whole football team or 14 baby elephants, and which is 384kg more than we need.
‘Fatty spreads’ were found to be the biggest source of overconsumption, with the average Brit consuming seven times more than is recommended.
The research also found that we eat almost four times the amount of meat we should, more than double the amount of bread and three times as many cakes and biscuits.
According to Zoe Hellman, Head of Public Health, Weight Watchers, this overconsumption is a common feature of today’s “food laden environment”, which makes it difficult for many of us to make healthier choices.
She said: “The current epidemic of over-eating is hugely influenced by today's overloaded food environment.
“With the increased popularity of coffee shop culture and eating on the go it seems that, everywhere you turn, there is yet another place you can buy food, cooked and ready to eat.”
The researchers believe that today’s food-based culture and the increase in portion sizes combine to create a process of “mindless eating” where people are unaware of many food choices they make every day.
To cut back on mindless snacking, here are some common diet saboteurs and how you can avoid them:

The cinema

Problem: With all the tempting treats on offer, a trip to the cinema can be a real diet-breaker unless you are blessed with strong willpower. While air-popped popcorn is a great nutritious and diet-friendly snack, when butter and sugar are added into the equation, the tasty snack can quickly lose its healthy credentials and cinema popcorn can be extremely high in fat and calories.
Solution: Try sneaking in a healthier low-calorie packet of savoury popcorn, or go for a small portion of salted popcorn and share with a friend. Alternatively, take some dried fruit crisps for a crunchy snack without the fat and calories.

Your workplace

Problem: Whether you’re hankering after birthday cake in the kitchen, being tempted by refreshments at staff meetings, attending fancy business lunches or being inundated with edible gifts from grateful patients or parents, your workplace can be a source of constant food temptation, and there can be a lot of peer pressure to indulge.
Solution: Bring in some healthy snacks to leave in the kitchen for next time you are tempted to indulge, or ask in work about the possibility of getting a fruit delivery for you and your colleagues to snack on at your desks and in meetings. Also, make it clear to your colleagues that you are eating healthily – after a few attempts they will most likely give up trying to persuade you to cave in.

Coffee shops

Problem: Meeting a friend for a coffee may seem like a healthier option than getting together for lunch or an evening meal. However, even if you manage to resist the tempting cakes and treats on offer, many speciality coffees are rich in cream, whole milk and syrups and can contain as many calories as a dessert.
Solution: Ditch the whipped cream and swap rich and sugary coffees for skinny lattes, espressos and cappuccino made with skimmed milk. While these may not seem as appetising as your usual beverage, your waistline will be eternally grateful!
 http://www.realbuzz.com/articles/mindless-eating-causes-us-to-eat-43-per-cent-more-food-than-we-should/
 

5 surprising secrets for a flatter stomach

WARNING: after reading these flat stomach tips you may experience strong, uncontrollable urges that will cause you to flash your flat belly in public. Proceed with caution:

Stop doing so many crunches

Most people think that to achieve a flat, toned stomach you need to do a thousand crunches every morning before work, but that’s just not true. The surprising secret is that doing lots of ab specific exercises will only help you tone that area on a short-term basis, if at all.
To get the flat stomach you want, you have to work your entire core, building up its strength and flexibility. Doing exercises like Pilates or stability ball work will help you do this. Working your core is the key to achieving a flat stomach because it works all of the muscles in your stomach area, such as the rectus abdominis, your internal and external obliques and your transversus abdominis.

Stock up on whole grains

A study that was published in the American Journal of Clinical Nutrition discovered a surprising secret for a flatter stomach. The study gave participants a healthy diet to eat, consisting of fruit, vegetables, low-fat dairy products, meat and fish. However, they gave one set of participants wholegrain foods to eat and the other set of participants refined grain foods.
At the end of the study those participants who had eaten the wholegrain foods had lost more weight from their stomachs than those who ate the refined grain foods. The researchers believe that the participants who ate more whole grains and ate less refined carbs lost more from their waistlines because this change in diet mobilised people’s fat stores because of a shift in their glucose and insulin response. If you want to swap refined grains for whole grains, eat less yeast-based breads, pasta and cakes or cookies and eat more foods such as oats (which contains as many antioxidants as broccoli and spinach), brown rice and wheat berries.

Get some sleep

It may seem as though sleep has nothing to do with your dream of having a flat stomach, but it does. If you don’t get enough sleep then your hormone levels change, which can make you feel hungry and can also make you feel less satisfied once you have eaten. This can lead to overeating. Plus those late nights watching TV or going out with friends gives you more time to snack and reach for unhealthy foods.
So, how much sleep should you be getting? The Mayo Clinic advises adults that they should sleep for no less than seven hours a night. If you struggle to get this much sleep make sure you are exercising regularly, that you don’t nap during the day and that  you eat foods that contain tryptophan (an amino acid that helps you sleep), such as chicken, milk and yoghurt.

Time your meals

If you eat food quickly then you might find that you are eating more than you actually need to. Slowing down the pace you eat meals at will help you to achieve a flatter stomach because you will eat smaller portions. Also a study published in The Journal of Clinical Endocrinology & Metabolism found that eating quickly did not allow the hormone that makes you feel full to kick in. Therefore when eating quickly you are far more likely to eat more than is necessary.
To stop eating so quickly you should make sure you eat at your dining table and do not eat in front of the TV. Concentrating and savouring what you are tucking into will help slow down the rate you eat at. You could also set a timer and try to consciously slow down so that you eat the last bites of your food when the timer goes off. Also, a study found that soft lighting and gentle music helped participants eat less quickly so you could always dim the lights and put on some Enya too.

Tuck into some enzymes

An enzyme that will help you achieve a flatter stomach is called bromelain and it can be found in pineapples. The bromelain enzyme digests protein and is called a proteolytic enzyme. It is useful for those who want a flatter stomach because it aids the digestion of foods that are high in fibre, such as beans or vegetables. By aiding the digestion of these foods this enzyme eases bloating, which is a major obstacle that stands between many people and their flat stomachs.
If you want to get a flat stomach and think the bromelain enzyme might help you to achieve this then you should eat some fresh pineapple before a meal to aid your digestion. The enzyme can also be taken as a supplement.
http://www.realbuzz.com/articles/5-surprising-secrets-for-a-flatter-stomach/
 

10 steps to your best body

From a slightly flabby tummy to undefined arms, there tends to be one area of our bodies even the fittest of us dislike. This article will show you how to get your best body ever.

Exercise before breakfast

Researchers at the University of Glasgow found that when people went for an hour long walk before their breakfast they burnt off more fat both during their walk and after their workout, compared to those who worked out later in the day. So, although you may not like early mornings, surely setting your alarm clock an hour earlier is worth it if you get your best body ever from an early morning blast of exercise?

Lift weights

Ladies, don’t skip this point just because it involves lifting weights. Ideally, to lose weight and tone up both men and women need to do a mix of cardiovascular exercise and strength training exercises. Lifting weights is great for toning up and losing weight because the more muscle your body has, the more calories your body burns – whether you are exercising or not. This is because the energy cost of having more muscle mass is more than for any other body tissue, and so if you tone up, you will increase your calorie burn 24 hours a day.

Pop to the bathroom regularly

The diabetes journal Diabetologica recently published findings suggesting that those people who sat down all day at work are at a greater risk of putting on weight. Shockingly, these desk jobs also put workers at greater risk of developing serious diseases, such as diabetes or heart disease, even if the workers exercised regularly.
Getting up and moving about as much as possible at work will lower your chances of gaining weight or developing these diseases though, so try to get out of your seat as much as possible, by doing things like getting up to speak to your colleague rather than sending them an email or popping to the bathroom regularly.

Girls, do the downward dog

Findings from a two year long study conducted by the University of Otago found that women who participated in yoga, positive visualisation and meditation ended up losing more weight than those ladies who only focused on exercising and nutrition. After two years, those women who practised yoga, positive visualisation and meditation ended up losing five and a half pounds, or 2.5kg.

Watch a horror film

Some days you need to take a break and skip the gym. The next time you feel like a rest day make sure you watch a scary movie. Research undertaken by the University of Westminster found that watching a horror film that scares you affects your heart rate and oxygen intake, which in turn helps you to burn 184 calories.

Turn your dining room into a fancy restaurant

A study published in the journal Psychological Reports found that dimming the lights and turning down the music in a fast food restaurant made customers eating in the restaurant eat less. Plus once the customers had eaten, they reported feeling happier and more satisfied compared to those customers who ate in the brighter restaurant with the louder music. So, if you think you eat too much and would like to feel more satisfied after eating invest in a lamp or a dimmer switch in your dining room and play soft, gentle music when eating.

Take flaxseed oil for better skin

If you want to get your best body ever you’ll probably want to have healthy, soft and glowing skin to match your toned body. To get the skin your beautiful body deserves, take flaxseed oil. According to the British Journal of Nutrition this oil is great for your skin because it contains omega-3 and -6, which are fatty acids that help to eliminate redness from your skin. These acids have also been found to reduce roughness, leaving your skin smooth and silky soft.

Free weights

Although using weight machines in the gym can be beneficial when working certain muscles, the American Council advice that free weights allow you to target several muscle groups simultaneously. They also suggest that free weights allow you to improve your muscle coordination and control as well. Remember though, free weights are more dangerous than weight machines, so if you are new to strength training get help and advice from a professional before working out with free weights.

Freeze

Time is one of the biggest factors that are stopping you from achieving your best body ever. If you suffer from a lack of time, begin cooking your meals in a big batch. For example, on Sunday spend a few hours cooking up a healthy chili or a big batch of homemade soup. You can then freeze this food, dishing them out into seven containers (one for every day). Cooking in a big batch like this will mean that you do not snack on unhealthy fast food. It also means you will have to spend less time cooking, giving you more time to exercise.

Feel proud and keep motivated

One of the biggest reasons people give up on their healthy living plans is because they lose motivation and begin to have doubts about their success and their ability. To make sure you stick to your healthy living commitments make sure you know how far you’ve come by keeping up-to-date measurements of your body. Depending on the type of exercise you have done you should also set relevant and achievable goals, such as beating your personal best in a 5k run. If you achieve one of your goals treat yourself by getting something small you’ve wanted for a while, such as a new DVD or a training top.
http://www.realbuzz.com/articles/10-steps-to-your-best-body/
 

10 tips to fake a slimmer figure

While exercise and healthy eating are the best routes to getting the body you want, sometimes we could all do with a helping hand, especially when a special event is on the cards. To look and feel your best with minimal effort, check out these tips for faking a slimmer figure.

Wear some slimming underwear

To drop a dress size instantly, take a tip from the celebs and choose some slimming underwear. While they might not be the sexiest of items once your clothes come off, underneath your outfit they will miraculously smooth out lumps and bumps and pull in any wobbly bits, giving the illusion of a firmer, slimmer body.

Dress for your body shape

Wearing tight, ill-fitting clothes is one of the worst things you can do if you are hoping to look slim. Rather than trying to squeeze into items that don’t suit your body shape, take some time to think about what suits your figure. Dresses that are nipped in at the waist and skim over the stomach and thighs can flatter curvier figures, for example, while those with larger legs may want to avoid calf-high boots. Learn what emphasizes your best parts for an instantly slimming wardrobe.

Pay attention to posture

Improving your posture and standing straighter and taller is one of the easiest ways to look instantly slimmer. Improving your core stability and the flexibility of your spine through exercises such as yoga and Pilates can improve posture. Also, try to pay attention to the general position of your body as you sit or move around, trying to pull your shoulders back and avoid slouching as much as possible.

Banish bloating

It’s possible to cheat your way to a slimmer frame prior to a special event with some careful eating. To prevent bloating, on the day of your big event limit your intake of high-fiber foods, such as certain fruit and veg, beans and grains, which are renowned for causing intestinal gas. Also avoid salt, carbonated drinks and chewing gum, all of which can cause bloating and prevent you looking your best. Try also taking charcoal capsules, which can help to eliminate gas which causes bloating.

Get a fake tan

Not only can fake tan make you look instantly slimmer all over, a bit of strategic bronzing can also easily enhance specific body parts and create the illusion of a better body. To create the appearance of slimmer legs, apply a bit of bronzer down the sides of your legs and some shimmer lotion down your shins.

Learn how to pose for photos

To make sure you look slim in all your photographs, try the classic celeb pose of turning your body three quarters of the way towards the camera, with one shoulder closer to the camera and one foot in front of the other. This will make you body appear slimmer than if you were facing the camera face on. Try keeping your back straight with your shoulders back and your stomach in (just try not to suck it in too much, you won’t be fooling anyone!).

Wear heels

While it is inadvisable to wear heels on a day to day basis, if you want to look slimmer for a big night out, swapping flats for heels can make all the difference. Heels make your legs look longer and they also make legs appear more toned. For a more comfortable alternative, try opting for kitten heels or wedges. Also, avoid shoes with ankle straps which can make legs appear chunkier.

Have a last-minute workout

While a regular workout routine is the best route to a slimmer figure, if you want to fake a better body in a short amount of time, some last-minute toning can help. Emphasise any muscles that may be on show (or your stomach muscles for flatter abs) with some last-minute targeted exercises, such as sit-ups, lunges and bicep curls. The rush of blood to your muscles will temporarily tighten them to leave them looking more defined.

Accessorize your outfit

If you’re feeling self-conscious about perceived problem areas, try to divert attention with detail. If you’re paranoid about your arms, a shrug can help to cover them up while adding some color and detail to your outfit, while an accessory such as a scarf, brooch or necklace can help to draw the eyes up towards the face rather than on areas of the body you may feel self-conscious about.

Try a body wrap treatment

While having a body wrap will not result in lasting weight loss, this treatment can help you to look slimmer short term before a big event. There are many different types of body wraps, including moisturizing and detoxifying wraps, but slimming wraps – where the body is slathered in detoxifying ingredients and wrapped in cotton bandages – can help to reduce fluid retention, helping you to temporarily feel and look thinner.
http://www.realbuzz.com/articles/10-tips-to-fake-a-slimmer-figure/#pagination-top