5 Simple Eating Hacks For a Slimmer You in 2016

 

Jenna Wolfe’s tips are so easy, we’re kind of embarrassed we didn’t think of them ourselves.
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This is the year we will get a six pack, become certified Zumba instructors, and never eat dessert again. Sound familiar? We all make lofty New Year’s resolutions, and then work, kids, stress, Valentine’s Day chocolates, etc. all get the better of us. So much so, in fact, that 92 percent of our resolutions fail. This year, set yourself up for success with these easy nutrition and lifestyle tweaks from Thinner in 30: Small Changes That Add Up to Big Weight Loss in Just 30 Days, the new book by former Today Show diet and fitness correspondent Jenna Wolfe:

1. “Try to munch only when you’re mellow. If you’re racing to eat because you have no time, your body’s already under stress — not a good place to be in, because stress shuts down digestion. Instead, try to schedule more time for your meals and snacks so that everything you eat gets broken down more efficiently.”

2. “Make your dentist proud. Who really brushes after every meal? Well, now you do! Having fresh minty breath makes it a little easier to resist snacking so soon between meals, and peppermint is also a natural appetite suppressant. I didn’t believe this worked until I tried it for a week. As soon as I ate my last bite of dinner, I brushed my teeth. It immediately curbed my appetite for dessert and for a late night snack. Call me lazy, but the thought of having to brush my teeth again (along with the fresh minty taste in my mouth) kept me in check.”

3. “If it’s an effort to spread, skip it. If you can’t live without your butter or cream cheese, stick with whipped or softer versions rather than the solid or hard variety. Hard-packed butter can have 20-plus more calories per tablespoon (and hard-packed cream cheese has about 30 more calories per ounce).”

4. “Chill, skim, reheat, then eat. You can reduce the fat from many foods (from anything fried to stews and soups) by not eating them on the same day that you cook them. Instead, let them cool in the fridge overnight after cooking them. The next day, just skim off the fat, heat the food back up, and the same meal now has fewer calories.”

5. “Choose the next healthiest cut. For beef and pork, opt for less fatty cuts. Anything with the word rib in it (rib eye or prime rib, for example) is generally higher in fat. Instead, switch to a cut of meat that either ends in -loin (such as top loin, tenderloin, or sirloin) or has the word round in it (round steak, top or bottom round, for example).”
From: Dr. Oz The Good Life

 

 

Researchers Say More Breastfeeding Could Save 820,000 Lives Each Year

A new report published Thursday in the medical journal The Lancet finds that increasing breastfeeding on a global scale could save as many as 820,000 children’s lives annually. In other words, breast milk could stop 13% of all deaths of children under five. The report is the world’s largest and most detailed analysis of all breastfeeding research to date.

According to CNN, researchers looked at more than 1,300 studies spanning three decades, including some commissioned specifically for this report.

The findings confirm what many doctors and mothers have been saying all along: that breastfeeding benefits both mom and baby.

The report, which examined the levels, trends and benefits of breastfeeding, concludes that low- and middle-income countries could prevent one-third of respiratory infections and about half of all diarrhea episodes through breastfeeding,

In more developed countries, breastfeeding reduces the risk of sudden infant deaths by more than one-third.

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“Breast milk acts as a baby’s first vaccine to help fight disease and illness,” one of the report’s co-authors, Dr. Cesar Victora at the Federal University of Pelotas in Brazil, told CNN.

There also appears to be a correlation between children’s intelligence and how long they were breastfed. According to the report, kids who are breastfed longer have a “higher intelligence than those who are breastfed for shorter periods.”

Moms benefit from pumping milk as well, reducing their risk of breast and ovarian cancer, for example. Based on previous research and new estimates generated for the report, increasing breastfeeding on a global scale could prevent an additional 20,000 deaths a year from breast cancer.

                   

Lunch: 400 calories

15 |Open-faced roasted vegetable sandwich: Top 2 pieces whole-wheat bread with 1 cup sliced zucchini or eggplant, brushed with 1 tsp olive oil and roasted in a 450°F oven for 15 minutes; top with 1 slice reduced-fat provolone + 3 fresh basil leaves. Serve with 1 apple*.

16 |Curried chickpea pita: Stuff a 6″ whole-wheat pita pocket with ½ cup no-salt-added canned chickpeas* + 1 Tbsp raisins + ¼ cup grated carrots + 2 tsp lime juice + 1 tsp olive oil + ¼ tsp curry powder; top with ¼ cup nonfat Greek yogurt

17 |Chicken-avocado quesadilla: Two 6″ corn tortillas + ⅓ cup shredded precooked chicken breast + ¼ cup reduced-fat shredded Cheddar + ¼ sliced avocado, cooked in nonfat cooking spray. Serve with 15 grapes*.

18 |Mexican couscous: ¼ cup whole-wheat couscous* cooked in ½ cup low-sodium chicken broth + 1 pinch cumin + 1 Tbsp lime juice + 1 tsp olive oil; toss with ½ cup thawed frozen corn* + ½ cup no-salt-added canned black beans* + ½ cup chopped tomato*

19 |Chicken Parm: 3 oz precooked chicken breast + 3 slices tomato + 1 slice reduced-fat mozzarella + 1 tsp balsamic vinegar on a roll. Serve with ½ pear*.

20 |Tuna salad: 3 oz canned water-packed tuna* + 1 chopped apple* + 2 Tbsp diced celery + 2 Tbsp dried cranberries* + 2 cups spinach*; toss with 2 tsp honey mustard whisked with 1 tsp olive oil

21 |Salmon sandwich: Drizzle 3 oz canned salmon with 2 tsp pesto; place on 1 whole-wheat deli flat + 2 slices tomato + ¼ cup arugula. Serve with ¼ cup no-salt-added canned garbanzo beans* + 1 cup cherry tomatoes.

22 |Quinoa salad: ¼ cup quinoa* cooked in ½ cup water; toss with ½ cup chopped cucumber* + ½ cup diced tomato* + ½ cup no-salt-added canned cannellini beans + 1 Tbsp lemon juice + 1 Tbsp olive oil + 2 Tbsp fresh parsley

23 |Strawberry-banana wrap: 8″ whole-wheat tortilla spread with 2 Tbsp peanut butter + 1 Tbsp strawberry all-fruit spread (like Smucker’s); top with ½ sliced banana* and fold into a wrap

24 |Healthy chef’s salad: 2 cups romaine lettuce* + 2 oz sliced turkey breast + 1 hard-boiled egg white + 5 grape tomatoes + ⅓ diced avocado + 2 slices red onion; toss with 1 Tbsp olive oil + 2 tsp red wine vinegar. Serve with 2 tangerines.

25 |Brown rice-edamame salad: ¼ cup cooked brown rice* + ½ cup edamame* + ½ cup grated carrots* + 1 sliced scallion + 1 tsp peanut oil + 2 tsp rice wine vinegar + 2 tsp reduced-sodium soy sauce + 1 Tbsp crushed peanuts

26 |Turkey burger and Asian cucumber salad: 4 oz turkey burger* + 2 tsp light olive oil mayonnaise whisked with a dash of hot sauce + 2 slices tomato + ¼ cup baby spinach on a whole-wheat hamburger bun. Serve with salad (1 sliced cucumber + 1 tsp canola oil + 1 Tbsp rice wine vinegar) and 1 apple*.

27 |Barley-stuffed pepper: Cook ¼ cup barley* in ¾ cup water; toss with 1 Tbsp crumbled feta cheese + 2 Tbsp chopped sweet onion sautéed in 1 tsp olive oil + ⅓ cup cooked corn; stuff into 1 hollowed-out red bell pepper. Serve with 1 banana*.

 

Breakfast: 300 calories

1 |Breakfast burrito: 3 scrambled egg whites + ½ cup diced tomato* + ¼ diced yellow bell pepper + 1 Tbsp chopped sweet onion + ¼ cup no-salt-added canned black beans + 1 Tbsp salsa, wrapped in an 8″ whole-wheat tortilla

2 |Peanut butter—pear toast: 1 slice whole-wheat bread + 2 Tbsp unsalted peanut butter + ½ sliced pear*

3 |Orange-apricot quinoa: ¼ cup quinoa* cooked in ¼ cup calcium-fortified orange juice + ¼ cup water; stir in 4 chopped dried apricot halves + 1 Tbsp sliced almonds

4 | Egg plate: 1 egg scrambled in 1 tsp olive oil + 1 slice veggie bacon + ½ grapefruit* + 1 whole-wheat English muffin

5 |Whole-grain cereal crunch: 1 cup bran flakes (such as Kellogg’s or Post) + 1 Tbsp pecans + 2 Tbsp dried cranberries* + 1 cup nonfat milk (or soy milk)

6 |Sweet breakfast toast: ¼ cup nonfat ricotta mixed with 1 tsp honey, spread on 1 whole-wheat English muffin, topped with ½ cup sliced grapes* and 2 Tbsp chopped pecans

7 |Apple-almond pancakes: 1 frozen whole-grain pancake topped with 1 Tbsp almond butter + ½ sliced apple + 1 tsp honey. Serve with 1 cup nonfat milk (or soy milk).

8 |Nutty berry parfait: 6-oz container nonfat plain Greek yogurt + 1 cup fresh or thawed frozen raspberries* + 2 Tbsp lowfat granola + 2 Tbsp chopped walnuts

9 |Tropical breakfast smoothie: Blend ½ cup plain nonfat Greek yogurt with ½ cup calcium-fortified orange juice + 1 medium banana + 1 cup fresh or frozen pineapple chunks + ½ cup crushed ice

10 |Egg white tostada: Cook 3 egg whites in nonfat cooking spray; place on a 6″ corn tortilla that has been warmed in the oven; top with ¼ sliced avocado + ½ cup chopped tomato* + 1 sliced scallion + ½ cup no-salt-added canned pinto beans*

11 |Raisin spice breakfast sundae: Whisk 1 tsp honey + dash each nutmeg and cinnamon into 1 cup nonfat plain yogurt; top with 2 Tbsp raisins* + 2 Tbsp chopped pecans

12 |Strawberry ricotta waffles: Top 1 toasted whole-grain frozen waffle with ½ cup nonfat ricotta cheese + 1 cup sliced strawberries* + 1 Tbsp maple syrup

13 |Spinach-feta omelet: Cook 6 egg whites in 2 tsp olive oil; stir in 1 cup chopped spinach + 1 tsp crumbled feta cheese. Serve with 1 medium orange*.

14 |Overnight oatmeal Combine ½ cup plain instant oatmeal* + 1¼ cups nonfat milk (or soy milk) + 1 Tbsp flaxseeds + 1 Tbsp chopped tart dried cherries + 1 pinch cinnamon; cover and refrigerate overnight. Serve cold or warmed in the microwave.

 

How the Plan Works

 

The latest word on eating to protect your ticker isn’t about clearing your fridge of all fat—it’s about focusing on the right type. “Choosing foods with omega-3 fatty acids and mono- and polyunsaturated fats (like salmon, avocado and peanut butter) can help lower blood pressure and cholesterol—even more than limiting the cholesterol you eat,” says Penny Kris-Etherton, PhD, RD, a professor of nutrition at Penn State University. Which is why this eating plan is packed with these good-for-you foods.

Each day, pick one breakfast, one lunch and one dinner.

Choose three sweets, treats or snacks (two if you’re trying to lose weight).

For items with a *, swap in a new fruit, vegetable, whole grain or protein from the Swap It! list whenever you want.

Per the American Heart Association guidelines, about 30% of your daily calories will come from fat (mainly the heart-healthy type, with less than 7% from saturated fat), and you’ll have no more than 300 mg cholesterol or 1,500 mg sodium.

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28 Days to Lean Meal Plan

Meal Plans

28 Days to Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

 

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You’’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that’’s critical to your ultimate success, that’’s just not enough for you to lose the fat you want to.

To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It’s the backbone of your entire plan, the foundation of a hard body.

Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. “The diet is 65% of what you need to get in shape,”” he says. Juge would know, as he’’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.

You’ve got 28 days to get to your goal, so we’ve recruited Juge to help you every step of the way. He’’s adapted a traditional bodybuilding competitor’s diet for a non-competitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time. With just under a month, there’’s no time to fool around, so commit today! Go to the grocery store and stock up tonight. Come breakfast time tomorrow, follow his plan as strictly as you can and get ready to show off those impressive muscles in a month.

Your Get-Lean Principles

Strict. Strict. Strict. This is your mantra for the next 28 days. There’’s just no way around the diet, says Juge, and eating clean is the name of this get-lean game. Juge’’s diet plan is filled with fresh, clean foods that are as unprocessed as possible. Here are his three simple principles to shed fat fast.

1. Eat at least 1 gram of protein per pound of bodyweight, daily. If your protein intake is too low on a restricted-calorie diet, you’ll lose a lot of muscle in addition to any fat you’’re lucky enough to shed. A high protein intake will help you preserve lean mass during your dieting phase. Choose lean high-quality proteins like egg whites, poultry, lean red meat and protein supplements. The diet provided here contains about 220-–250 grams of protein daily, fine for a male weighing 200-250 pounds. Up your protein only if you’’re heavier than 250 pounds, or you’re very hungry and need to add food during the day. Juge suggests an additional protein shake for an easy quick fix. (If you’’re under 180 pounds, cut out 3 ounces of meat or chicken per day from the diet.)
2. Keep your carbohydrates low to moderate when trying to lose weight. ““On a low day you’’ll have closer to 100 grams of carbs,”” he says. ““A moderate day is about 150 grams of carbs.” Juge prefers to rotate low and moderate days in order to keep energy high and provide a change of pace. Good, clean, fiber-rich carbs include oats, potatoes, rice and whole-grain bread.
3. Drink at least a gallon of water per day. It’’ll keep you hydrated and healthy. Water should be your primary beverage during dieting. Though many rely on diet sodas, Crystal Light and other low-calorie sweetened drinks, plain old water is really your best bet.

How to Stay on Track

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Habits and cravings are the devil when it comes to dieting. Let’s deal with habits first. Juge explains that it takes a good week or two to ease into dieting. ““Fast food is so easy and there’’s a McDonald’’s on every corner. The hardest thing is to develop the new habit of preparing your meals and taking them with you.”” The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. For example, you might usually go out for a sub sandwich or burger at lunch. You”’ll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. It can be a real mental battle to stick to your food plan.

To stay motivated and deal with cravings, Juge has a couple of great recommendations. First, schedule a cheat meal on every seventh day. “Many of my clients have their cheat meal on Sunday, so then they’’re ready for Monday and the week to come,”” he says. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to — pizza, lasagna, doughnuts, beer, chips, you name it! Remember, though, it’s just one cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal.

Second, take a few photos of yourself to keep your motivation up. “Most of the people who come to me are doing it for a reason,”” he explains. “They’’re going on vacation, competing in a bodybuilding show, or maybe going to a reunion. I always have them strive for that goal. I take front, side and back pictures of them at the beginning and have them post the photos on their mirror at home. I tell them, just keep looking at that picture and think of what you’’re going to look like in a few weeks.”

When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge. He recommends mixing a flavored protein powder in a blender with as much ice as possible, so it’’ll taste more like a milkshake. Day Five’’s protein shake includes a cup of berries, which will also help with sugar cravings. Once or twice per week, Juge adds, you can have a low-sugar high-protein bar. The newest varieties taste more like candy bars, with state-of-the-art sweetening techniques.

Your habits and cravings may both rear their heads at restaurants, where it’’s easy to blow your diet in seconds. To stick to the plan, says Juge, be diligent in ordering. ““Ask them to grill your meat without oil or grease. Ask for steamed vegetables with no butter. Get a salad (no cheese) with either fat-free dressing or a vinaigrette.” After his 14 years in bodybuilding, Juge testifies that he’’s found many restaurants are accommodating, so there’’s no reason to avoid them as long as they’’ll cook to your preferences.

 

 

              

A 7-Day, 1200-Calorie Meal Plan

Follow this and you’ll slim down fast and still feel satisfied.

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By mito

Part of sliming down involves a simple, sensible exercise and eating plan. Here’s a week-long menu for our Lose 20 Pounds Fast Diet program: Over the next 90 days you should aim to consume 1,200 calories a day plus calorie-free beverages as desired, and take a multivitamin and a 400-milligram calcium supplement daily.

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Day 1

Breakfast

• 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk

Lunch

• Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce

• 1 stick part-skim mozzarella string cheese

• 2 kiwifruits

Dinner

• 4 ounces broiled flounder or sole

• 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden

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• 1 cup cooked couscous

• 1 cup steamed broccoli

• 1 fat-free pudding cup

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Day 2

Breakfast

• Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.

• 1/2 English muffin spread with 1 teaspoon light margarine

Lunch

• 1 cup vegetarian vegetable soup

• 1 veggie burger in a mini whole wheat pita with lettuce and salsa

• 6 ounces light yogurt

• 15 grapes

Dinner

• BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill.

• 1/2 cup vegetarian baked beans

• 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill

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Day 3

Breakfast

• Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon

Lunch

• Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.

• 1 banana

Dinner

• 4 ounces steamed shrimp

• 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream

• 3 cups spinach, steamed

• 1 low-fat frozen fudge bar

Day 4

Breakfast

• 1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.

• 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

Lunch

• 1 cup tomato soup

• Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce

• 1 cup raw veggies

• 1 pear

Dinner

• 3 ounces poached salmon

• Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons)

• 3/4 cup cooked brown rice

• 1/2 cup pineapple chunks in juice

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Day 5

Breakfast

• 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk

Lunch

• Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.

• 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections

• Cucumber spears

Dinner

• 3 ounces roasted pork tenderloin

• 1 cup baked acorn squash, mashed with a pinch of cinnamon

• 2 to 3 cups salad greens with 2 tablespoons fat-free dressing

• 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

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Day 6

Breakfast

• 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana

• 8 ounces fat-free milk

Lunch

• Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices

• 10 baby carrots

• 6 ounces light yogurt mixed with 1/2 banana

Dinner

• Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.

• 3 cups spinach, steamed

• 1 medium apple

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Day 7

Breakfast

• 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg

• 1 grapefruit

Lunch

• Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.

• 1 mini whole wheat pita

• 1 pear

Dinner

• 3 ounces broiled or grilled flank steak

• 1 baked sweet potato with 1 teaspoon light margarine

• 1 cup steamed zucchini

• 1/2 cup pineapple chunks in juice

Snacks, Sweets and Treats: 150 Calories

• ½ cup no-salt-added canned chickpeas* sprayed with olive oil cooking spray, sprinkled with ¼ tsp curry powder and baked in a 400°F oven for 25 to 30 minutes

• ¾ cup edamame

• ¼ cup guacamole + 1 cup sliced red and yellow peppers

• ¼ cup hummus + ½ sliced cucumber

• 2 gingersnaps + 1 Tbsp peanut butter

• Two 6″ corn tortillas sprayed with olive oil cooking spray, sprinkled with ½ tsp cinnamon-sugar and baked in a 350°F oven for 12 to 15 minutes

• ⅓ cup nonfat ricotta cheese + 1 Tbsp chopped fresh herbs + 10 small whole-wheat crackers

• 14 walnut halves

• 7 Hershey dark chocolate kisses

• 6 oz red wine

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Dinner: 500 Calories

28 | Ginger pork stir-fry: Stir-fry 4 oz pork tenderloin* + 2 cups broccoli* + ½ tsp minced garlic + ½ tsp minced ginger in 2 tsp peanut oil; season with 2 tsp low-sodium soy sauce and top with 1 Tbsp chopped cashews; serve over ¼ cup cooked brown rice*.

29 | Portobello stroganoff: 2 portobello mushrooms, sliced and sautéed in 2 tsp olive oil, cooked in 2 tsp tomato paste + ¼ cup low-sodium chicken broth + 2 Tbsp nonfat sour cream; serve over 2 oz cooked whole-wheat egg noodles. Serve with 1 cup no-salt-added canned black bean soup.

30 | Steak salad: 2 cups baby spinach* + 3 oz grilled sirloin steak* + 15 grapes* + ½ cup sliced yellow peppers* + 2 Tbsp chopped walnuts; toss with 2 tsp olive oil + 1 tsp red wine vinegar. Serve with 1 whole-wheat roll.

31 | Chicken fajitas: 4 oz skinless chicken breast* seasoned with ¼ tsp cumin + ¼ tsp chili powder, panfried in 1 tsp olive oil; serve in an 8″ whole-wheat tortilla with ¼ sliced avocado + ½ cup grapefruit sections + 1 Tbsp chopped red onion. Serve with ½ cup no-salt-added canned kidney beans*.

32 | Pasta pesto toss: 2 oz cooked whole-wheat penne* tossed with ½ cup no-salt-added canned cannellini beans* + 1 cup cooked green beans + 2 Tbsp pesto sauce + ¼ cup low-sodium chicken broth

33 | Whole-wheat pasta with turkey meat sauce: Sauté 4 oz ground turkey breast* in 1 tsp olive oil with ½ clove garlic; add 1 cup no-salt-added tomato sauce + ½ tsp Italian seasoning and heat for 10 minutes; serve over 2 oz cooked whole-wheat spaghetti

34 | Honey-mustard salmon: 4 oz salmon fillet* topped with 1 Tbsp honey mustard mixed with 1 tsp olive oil and broiled for 6 to 8 minutes; serve over ¼ cup whole-wheat couscous*, cooked and tossed with ½ cup chopped tomato* + 1 Tbsp pine nuts

35 | Crispy chicken with sweet potatoes: 4 oz skinless chicken breast* dipped in 1 egg white and then in ¼ cup unseasoned bread crumbs, roasted in a 400°F oven for 25 minutes. Serve with 1 medium sweet potato + 2 cups spinach* sautéed in 2 tsp olive oil.

36 | Pork with pears: 4 oz roasted pork tenderloin* topped with 1 diced pear + 1 stalk chopped celery, sautéed in 1 tsp olive oil + 2 tsp balsamic vinegar. Serve with 1 medium baked potato + 2 Tbsp nonfat Greek yogurt.

37 | Steak and potatoes: 3 oz grilled sirloin steak + 6 oz baked sweet potato + 2 cups spinach sautéed in 1 tsp olive oil with 1 clove chopped garlic and ½ cup no-salt-added cannellini beans

38 | Mediterranean chicken salad: 4 oz precooked chicken breast* + 1 sliced medium tomato + 2 slices onion + ½ sliced cucumber* + 3 Kalamata olives, drizzled with 2 tsp olive oil + 2 tsp red wine vinegar. Serve with ¼ cup cooked brown rice*.

39 | Greek quinoa with shrimp: ¼ cup quinoa* cooked in ½ cup low-sodium chicken broth + 1 tsp olive oil; toss with 8 grilled shrimp* + 1 Tbsp pine nuts + ½ cup cooked asparagus* + 1 Tbsp crumbled feta + 1 cup cooked peas

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*Swap it!

Beat boredom with these smart substitutions.

Fruit

1 medium apple

1 small banana

1 cup berries

12 cherries

15 grapes

1 medium orange

1 medium peach

1 small pear

2 tangerines

Vegetables

Arugula

Beets

Broccoli

Brussels sprouts

Carrots

Cauliflower

Cucumber

Kale

Mushrooms

Romaine lettuce

Spinach

Tomatoes

Grains

¼ cup barley

¼ cup whole-wheat couscous

½ cup oats

2 oz whole-wheat pasta

¼ cup quinoa

¼ cup brown rice

¼ cup wild rice

Protein

½ cup no-salt-added canned beans

4 oz boneless, skinless chicken breast

4 oz ground chicken or turkey breast

½ cup edamame

4 oz finned fish (such as tuna, tilapia or sole)

4 oz pork tenderloin

8 large shrimp

3 oz lean sirloin steak

4 oz tofu

3 oz water-packed tuna

1 veggie burger

The Salvation Diet Review

The Salvation Diet program by Chris Walker is for those who need to shed body fat and attain their dream physique. If you still feel unsatisfied after eating the second plate, if you have a low self-esteem as a result of your weight and if you direly need to lose weight, this system is for you. It is a biblical inspired weight loss system and the first of its kind. With the right mindset and dedication, you will see results within the first few weeks of using the program. The system is compatible with everyone. It is fully natural and thus users should not expect any side effects.

What is the Salvation Diet Program?

The program is biblical inspired. It is rooted in the belief that you should treat your body like it is the temple of God. The object of the program is to assist millions of Christians around the globe to stay fit and healthy by ensuring that you care for your body as well as you care for your mind or your soul. It is a program whose end results should be losing of extra pounds, being fit and healthy and reclaiming the great energy that God intended people to have.

The mind and the soul cannot develop without a healthy body. It is thus difficult to enrich you mind and care for the spirit things if your body is not in the right condition. Chris Walker, developed this program to help people take care of their God-given bodies, stay fit and live long for their assignment on earth. The program comes in form of a downloadable PDF.

Inside the Salvation Diet

This program is a step by step guide on how to shed fats, stay fit and live long; just the way God intended. It seeks to develop the mind, the soul and the body. In the process of studying the program, you will learn simple secrets of attaining the right body size to support you mentally, physically and spiritually. Some of the secrets you will learn from the Salvation Diet include:

The Craving Communion: This method helps you banish your cravings for sugar and sugary food. It is a step by step spiritual guide on how to say no to sugar. Even if you feel helpless before eating a candy, you can abandon sugar for a healthier diet.

The Root Vegetable of Happiness: This is a vegetable recipe whose aim is to help you up the amount of serotonin produced in your brain. This vegetable was freely given to us by God as a “happiness chemical”. If you eat this vegetable every day before going to bed, your life will be void of depression and you will not need to use any drugs.

Other secrets you will learn include:

• Oil for the Soul
• 7 Days Creation Diet Plan
• Sleep Pollution Secret
• Days Guide to Spiritual, Mental and Physical transformation
• Pew Potato Workout Plan
• The Balanced Breakfast Lie
• The Child of God Method
• Play Principal
• Spiritual Ripple Effect
• The Evil Ingredient

These and other lessons contained in the eBook are meant to bring you to the physical, mental and spiritual state God intended you be in. Besides the contents of the eBook, Chris Walker offers every buyer four bonuses which are meant to enhance their development. They include:

• Sabbath Sleep Hacks is an eBook designed to train you on how to sleep less but high quality hours to up your body energy. It also teaches how to use spirit naps to generate energy whenever your body needs it.
• Living Water Secret is a guide on how to suck water from your muscles and your tissues and how to always stay hyper-hydrated even if you hate the taste of water.
• Food Forgiveness Journal is a list of groceries that you need to eat and how to eat them so they can be of help to your body.
• Let Jesus Take the Cart is a strategy on how to track yourself and stay void of diet sins.

Advantages

The Salvation Diet program is comprehensive and simple to follow. Unlike many weight loss programs online today, this program comes with research and detailed information with biblical roots. The program brings methods, strategies and tactics that have been proven to work. You are not required to do strenuous exercises to lose weight and neither are you required to starve yourself. The program offers natural weight loss remedies that do not bring any side effects.

The program comes with lifetime customer support making sure that all buying risks are nullified. You will find the program affordable compared to other weight loss programs online. It costs only $47 (during the time of writing this). If you do not witness any changes within 365 days, you can get a refund. The good thing about the Salvation Diet program is that it not only helps you attain your dream physique but also develops you mentally and spiritually.

Disadvantages

While this program can be used by anyone and beget success, non-believers or other religions may have difficulties understanding the content of the eBook. Besides, the fact that Chris Walker states that he wants to help 1 million Christians is a turn-off for non-believers. To realize success, you need to have faith. The program is only available online.

Conclusion

The Salvation Diet is a simple and easy to follow diet that not only helps you lose weight but fully develops you physically, mentally and spiritually. Unlike other weight loss programs online that are promoting regimens that you cannot cope up with, the Salvation Diet is a step by step guide that carries actionable tips. Once you buy the program, you are offered lifetime support and you can ask Chris or his support team absolutely anything. You can get a refund any day within 365 days if the program fails to give the claimed results. You thus have nothing to lose (but your weight) by trying out The Salvation Diet program.

The Salvation Diet Reviews: Hard Facts Revealed

The Salvation Diet: for those who are searching for the credibility of this program, Natural News Plans published some interesting facts about it.

 

 

(SI Newswire) The Salvation Diet is making some amazing buzz around internet website those days. Due to these facts Dr. Mark D. Kozar, bariatric physician at Natural News comes in, to help the possible followers of this religious based belief diet plan. He discovered solid information about a newly launched weight loss program statements to be the safest solution by combining biblical with weight loss facts. Created by Chris Walker, The Salvation Diet is a weight loss program structured on modules which aims to kill the extra fat in the body and provide a slimmer look in a matter of 12 weeks.

The amount of body weight that can be reduced following Chris Walker’s plan was known to be between 20 to 60 pounds. But lately, studying the massive feedback it got from its users, Dr. Mark states that people experienced up to 70 pounds of weight loss in 12 weeks with the help of this diet plan.

Although Dr. Mark revealed from his The Salvation Diet research that results are different depending on three different factors. First factor is the effort that people are putting in when following this diet. The second factor is the Christianity beliefs. This factor is influencing directly the first one because it is known that people religion beliefs are making people to be more concentrated on specific tasks. The third factor, metabolism, plays an important role in blocking carbohydrates absorption efficiently during this plan.

The Salvation Diet works by forming body stages that trigger weight loss. The created stages warn the body to burn stored fat. In same amount of time it triggers people’s bodies not to ask for more food while the daily needed energy is taken from that stored fat. Than a false starvation stage is created in the body based on religious beliefs to support this process. These religious beliefs are helping people to stay motivated during this diet. The key of getting rid of excess fat also lies in these stages which work so well in helping body fight obesity by natural process. The Salvation Diet is itself a natural and medically demonstrated weight loss program.

Dr. Mark explains that the salvation diet is a logic and safe solution for achieving a slim body by natural techniques, this means it is choice without any side-effects concerns. All the strategies, meal plans and solutions mentioned in the program are based on scientific facts and are absorbed naturally by bodies and make it favorable to the changes during this program time-frame and on the years after.

Find Out What’s Inside The Salvation Diet Modules As Explained by Dr. Mark

The Salvation Diet consists of 7 modules including more than 150 pages of comprehensive information in it. “That’s Not Food”, the main module of this program is teaching people how to manage their calorie intake during this program period of 12 weeks and is covered by next modules. The daily verse module scope is to make time for prayers and gratitude list. Rejuvenation module is teaching people methods to improve their sleep and overall health while playtime module is referring to all exercises needed to be done. Serving the others will show people how to be greater persons with a positive way of thinking while “Be Your Best Self” module, in the end, will teach individuals to find what is most important in life for them.

ALSO READ: Critical New Info about the Salvation Diet Is Now In

Chris Walker recommends the salvation diet plan to people who have busy life routines and often don’t have time to manage their over-weight issues. The easy to follow lines of this program show good results regarding weight issues and fix people’s body problems in maximum 12 weeks. From Dr. Mark point of view, Chris Walker’s approach is very different from what people may notice daily. This particular segment of life, religion and by following Jesus Christ may build up a relationship that permeates all aspects of life. Anyway the manifestation of this potential is up to the believer. From Chris Walker point of view, we can turn to Him to help in all struggles we may have, including weight loss.

To evaluate the authority of this product, the salvation diet plan offers 100% money back guarantee if the user doesn’t achieve planned result within the suggested time. Additionally, this program has a fast consumer support that responds immediately to people’s questions and problems. All the delivered modules are simple and easy to understand and put into practice. This means it can be used by anyone no matter his age, gender or language.

The course is available online in modules and pdf versions so that anyone worldwide can have access to it. The Salvation diet system recognizes the necessity of a healthy body. The technique to provide it safe is what the developer successfully found and now is giving out to the world. It is definitely a valuable and trusted deal by The Salvation Diet.

For customer protection, only buy the salvation diet from Official Web-Site by visiting the link below.

The Salvation Diet Official Website