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Weight Loss : Breakfast

When you start your journey to better health, odds are your breakfast routine needs a change. Most of us feel the most hurried during the early hours, and breakfast is often less than healthy and less than satisfying. These breakfasts are meant to provide you with energy and nutrition, while also staving off hunger until lunchtime. Whether you’re an egg-casserole lover or prefer something a bit sweeter like pancakes and oatmeal, you’ll find a recipe that suits you. Chocolate-Almond Quinoa Breakfast Bars  Butternut Squash + Turkey Sausage Casserole  Veggie Breakfast Casserole  Easy Egg Muffins  Microwave Cheesy Bacon ‘n Egg Grits  Cottage-Cheese Pancakes w/ Raspberry Jam  Blueberry-Almond Oats  Quick Lemon-Raspberry Oats Strawberry Smoothie  Peanut Butter-Banana Smoothie

Recipes : Butternut Squash + Turkey Sausage Breakfast Casserole

Butternut Squash + Turkey Sausage Breakfast Casserole
Serves: 4  Time: 45-50 minutes (20 minutes prep time, 25-30 minutes cook time) 
I like using turkey sausage in place of beef or pork because it isn’t as fatty, but can taste just as delicious with some seasoning. The turkey is joined by cubed butternut squash and spinach, so this egg casserole is bursting with satisfying flavors and nutrition. After cooking the sausage and squash, you add to a baking dish and pour over the eggs. Bake for 25-30 minutes. The whole thing takes less than an hour! Ingredients: 1 pound lean ground turkey sausage  2 teaspoons extra-virgin olive oil  2 cups diced butternut squash  ½ teaspoon garlic powder  ½ teaspoon Italian seasoning  ½ teaspoon salt  ½ teaspoon black pepper  4 cups fresh spinach  4 whole eggs  4 egg whites Instructions: 1. Turn your oven to 400-degrees.  2. Put a skillet on the burner and turn to medium-high.  3. When hot, add sausage and cook, stirring, until browned.  4. Scoop sausage out …

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Weight Loss : Success Tips for Weight Watchers Freestyle


Success Tips for Weight Watchers Freestyle
So, you started Weight Watchers Freestyle and you want to set yourself up for success as best as you can. Here are some tried-and-true tips others have followed that you can use:
Plan your meals
Armed with the 0-point food list, you want to plan out each meal, each snack, and each dessert. Planning ahead is absolutely key when it comes to sticking to your goals. It makes grocery shopping way easier, and ensures you never find yourself hungry and without an idea of what to eat. Some people really like planning, but if you aren’t one of them, set aside a time at the beginning of each week when you aren’t busy and stick to the routine. It will become a habit. 
Include a lot of 0-point foods into each meal    
There are over 200 foods on the Freestyle 0-point food list, which is really good news. To take advantage, you want to plan meals that use as many of these foods as possible. This keeps the point count of each meal really low. For example, a lunch that consists of baked chicken breast with vegetables? 0 points! That gives you a lot of flexibility when it comes to sauces with that meal, and for a snack and dinner in the evening
Stay hydrated 
Most of us don’t drink enough water, and don’t even recognize when our bodies are thirsty. We think we’re hungry. Next time you feel hungry, but you’ve eaten recently, drink water instead. You should be especially careful to hydrate when you first wake up, on hot days, and when you’re active. You can gauge your hydration based on the color of your urine; light yellow is ideal, and if it begins to look a little darker like the color of honey, you could use some water. Staying hydrated helps with digestion and weight loss. When you drink water with meals, it should be room-temperature, never ice-cold.
 Make healthy substitutions
On WW, you don’t restrict food, but in order to meet your goals, there are definitely foods you’ll probably have to give up. Foods with a lot of sugar and fat are the worst kinds, and it’s best to try to give them up because they’re addicting, and can derail your progress. One of the best ways to “wean” yourself off them is to swap in healthier substitutions. For example, popcorn (that you pop from kernels) is better than a bag of potato chips, while fresh fruit is better than candy. Other substitutions include light versions of fatty foods like sour cream, cream cheese, and butter.
Treat yourself
Being able to rollover and “bank” Freestyle points is one of the best features of the new program. This lets you treat yourself on special occasions or on weekends. Being able to indulge is motivating for a lot of people. If you’re concerned that you’ll become too fixated on treats and using food as a reward, simply choose treats that are still pretty healthy.
Use a slow cooker 
Slow cookers are really valuable tools when you’re cooking at home more. They are convenient and easy to use. This book includes a few slow cooker recipes per chapter, so if you don’t have one, you should really consider investing. Pressure cookers are also becoming very popular, and many of them double as slow cookers, as well. With one of those appliances, you can choose between really fast, high-temp cooking or slow, low cooking. 
Eat more fiber
Fiber is essential for weight loss. The best-quality fiber is found in veggies, so be sure to include lots of them in your daily meals. For breakfast foods, fiber can be found in fruit and whole grains. Eating enough fiber helps the body process carbs and keeps digestion moving smoothly.
Use your support group 
Staying motivated during a diet change is difficult. Even the most dedicated person needs support. Weight Watchers was born from a group coming together to help one another, so it makes sense that that is still a big part of the journey. Whether online or in person, take advantage of WW’s network. You should at least have someone you feel comfortable talking to about your struggles and successes. That person should be encouraging and positive.





                                            
hamza
كاتب المقالة
writer and blogger, founder of puregreencoffeediet .

جديد قسم : Weight Loss

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