Healthy Snacks for Easy Weight Loss ~ Part 2
Disclaimer: I am not a health care professional. Please seek the advice of your doctor before you change your diet, exercise program, or make any other lifestyle changes.
Herbs and Spices are the key to Healthy Weight Loss
Spices are what satisfy your taste buds. They contribute to your enjoyment of a variety of different flavors that will enhance your meal or snack experience. Spices have valuable healthy side effects as well. For example:
- Cinnamon is helpful in reducing LDL (bad) Cholesterol. It also helps to regulate your blood sugar which is extremely important if you are a person with Type 2 Diabetes.
- Basil is great for the skin and is an antioxidant.
- Garlic also reduces cholesterol, thins the blood, and boosts the immune system.
Crushed Red Pepper, Salsa, Garlic and Onion add a nice zing to your recipes also. Experiment with your favorite herbs and spices until you find the flavor you're looking for.
A Few Healthy Tricks
There are ways to lower the fat and calorie content of your meals without sacrificing taste.
- Rinse your ground beef in a colander with very HOT water. This will cause the majority of the fat to run through and down the drain instead of going into your body.
- Use whole wheat products in lieu of bleached white floured products. They are higher in fiber and more natural than any bleached product.
- Substitute spreads with Olive Oil instead of margarine, butter or oleo. Olive Oil is considered a "good" fat that your body needs, and it won't clog your arteries.
- Read the labels! Serving sizes can vary, and you will be quite surprised by what is considered one serving in some cases. Remember to watch the amount of sugar and sodium in addition to calories and fat.
An Apple a day Keeps the Doctor Away
Cheesy Chicken Spinach Quesadilla
Try this scrumptious dish that includes all the basic food groups!
- 1 each whole wheat tortilla, medium (8 inch)
- 2 slices provolone cheese, low fat
- 1 ounce chicken breast, lean, baked
- 1 cup baby spinach, fresh
- 1/2 teaspoon red pepper, dried, crushed
- 1/2 teaspoon garlic powder
- Layer the cheese, chicken, and spinach on the tortilla, and add spices.
- Heat for 45 seconds - 1 minute in your microwave oven. Fold in half, slice, and enjoy!
|Serving size: 1 Each|
|Calories from Fat||90|
|% Daily Value *|
|Fat 10 g||15%|
|Carbohydrates 26 g||9%|
|Protein 20 g||40%|
|Sodium 685 mg||29%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Baked Apple Surprise
1 large apple with skin (cored extra wide)
1 teaspoon of olive oil based, butter flavored spread
1 teaspoon ofSPLENDA® Brown Sugar Blend
1/4 teaspoon of cinnamon (and a dash of nutmeg if desired)
(1 teaspoon of raisins and 1 teaspoon of crushed walnuts are optional)
Combine ingredients and stuff into the cored apple. Using a microwave safe plate, cook for 3 to 5 minutes, depending on the microwave wattage and texture preference. The ingredients will bubble out and all over the apple. Let cool for 5 minutes, slice and enjoy.
Calories: 133 (with raisins and walnuts: 176)
Carbohydrates: 32g (with raisins and walnuts: 39g)
Total Fat: .5g (with raisins and walnuts: 2g)
Sodium: 29mg (with raisins and walnuts: 30mg)
Protein: .5g (with raisins and walnuts: 2.5g)
Garlic Ricotta Whole Wheat Pasta
1 cup cooked whole wheat pasta
1/2 cup low fat ricotta cheese
1/2 teaspoon of garlic
1/2 teaspoon of black pepper
1/2 teaspoon of crushed red pepper
Any veggies of your choice
(1 oz of lean, baked chicken breast optional)
Cook the pasta to desired texture. Use a colander to strain the excess water. Add the remaining ingredients, stir and enjoy.
Calories: 344 (with chicken 381)
Carbohydrates: 43g (with chicken 43g)
Total Fat: 11g (with chicken 12.5g)
Sodium: 154mg (with chicken 229mg)
Protein: 21.5g (with chicken 27g)
Embrace and enjoy this baby step toward your new and improved lifestyle!
"Be kind to one another" ~ Ellen
God Bless You ~ Margaret Sullivan
If you haven't already, please check out Part 1 of this hub: