Think Before You Eat!

Plan your meals with emphasis on what you will be doing in the next 3 hrs before each meal. You should be eating 5 small meals a day. If you are going to be less active only eat 400-500 calories in each meal. More active you need to bump up the calories to 600-700 calories. If the next meal comes before a workout then you need to consume 800 to 1200 calories to ensure enough energy for the training session. The plan is to consume the most calories when the demand is the highest.    Kristie W., CFT, Certified Fitness Trainer

Key Weight-Loss Nutrients

Having an understanding of the nutrients associated with weight management  and weight loss will help you be even more successful while taking our Weight Management products, TG MAX ULTRA and TG-2000 ADVANCE, and META 21.

Fiber, whole grains, and protein can increase your weight loss. Fiber and whole grains will help with your digestion, which is a key factor in reducing weight. The longer food stays in your body, the better the chance of it turning to fat and migrating to your hips and belly.

Protein is most frequently associated with weight management as its primary nutrient quality. It breaks down slowly and provides a greater feeling of satiety.

Yogurt Cupcake Bites

Strawberries are coming in season and I just can't seem to get enough of them.  I wanted to do a dessert with them but wanted something a little healthier.  These little cupcakes require no baking and only take a few minutes to put together.  The hardest part is waiting for them to chill and set up!  Give them a try, it will satisfy that sweet tooth and not undo all of your hard work of eating right.

Yogurt Cupcake Bites

Prep time: 10 minutes
Total time: 1 hour 10 minutes
Servings: 4

1 container (6oz) light fat free strawberry yogurt
1/2 cup thawed reduced fat whipped topping
4 strawberries, cut in half

Place mini paper baking cup in each of 8 mini muffin cups.  Spoon slightly less than 2 T yogurt in each cup.  Top each with a small dollop of whipped topping.  Cover with foil or plastic wrap.  Freeze at least one hour.  Top with strawberry half before serving. 

1 serving (2 bites): 50 calories;  1 1/2 g fat

Quinoa-Almond Salad

Adding toasted nuts to grains such as quinoa really brings out the flavor. Quinoa is higher in unsaturated (good) fats and protein and lower in carbohydrates than most grains so there are many reasons to include it in a healthy diet.



Quinoa-Almond Salad

Prep time: 20 min
Total time: 35 min
Servings: 6

1 cup uncooked quinoa, rinsed
2 cups water
1/2 tsp salt
1/2 cup coarsely shredded carrot
1/4 sliced almonds, toasted
1/4 cup dried cherries or cranberries

Balsamic Vinaigrette:
2 T chopped parsley
1 1/2 T canola or soybean oil
2 T balsamic vinegar
1/2 tsp salt
dash of pepper

Heat quinoa, water and salt to boiling in 2 quart sauce pan, stirring once or twice, reduce heat to low.  Cover and simmer 12 to 15 minutes until tender.

Remove saucepan from heat, let stand 5 minutes.  Fluff quinoa with fork, let cool 15 minutes.  Meanwhile, make balsamic vinaigrette.

Mix vinaigrette, quinoa and other ingredients in large bowl.  Serve warm or cover and refrigerate about 4 hours until chilled. 

1 Serving:  190 calories; 7g fat

Source:  eatbetteramerica

Oatmeal Banana Breakfast Cookies

Great for a quick grab and go breakfast! Not to mention Delicious!

1 1/2 cups regular rolled oats
1 cup coconut flakes
1 teaspoon cinnamon
1/2 teaspoon allspice
1/4 cup of almond meal
1/2 cup mixed nuts, finely chopped
1 cup dried fruit (I used 1/2 chopped dried dates, and 1/2 raisins)

3 ripe bananas, mashed
1/4 cup canola oil
1 teaspoon vanilla extract

Preheat oven to 350. Line baking sheet with parchment paper or grease lightly.

In a large bowl, combine rolled oats, almond meal, mixed nuts and coconut flakes. Stir in allspice and cinnamon. Add dried fruit and stir until well and evenly mixed. Make sure the dried fruit do not stick together in big batches.

In another bowl, combine canola oil, mashed banana and vanilla extract. Pour wet ingredients over dry ingredients and stir until well combined.

Use a large cookie scoop or spoon and drop onto GREASED cookie sheet, gently shaping them into circles with a flat top, approx. 1/2 inch thick. Bake for about 20 minutes or until edges are golden brown.Don't let get too brown on top, so put a little higher in the oven.