How Spicing Up Your Diet can Help You Lose Weight

Posted on by William H Chaney

Spice up for Meals to lose weight

How Spicing Up Your Diet can Help You Lose Weight

One of the best ways to start losing weight, and keep it off, is to cook for yourself. Going out to dinner and picking up take out is easy. However, the foods are rarely nutritious often over cooked, and actually lack flavor. They’re usually packed with fat, sugar, and sodium. Three ingredients that practically guarantee weight gain.

Many people just don’t know how to cook at home without using fat, sugar, and salt to make the foods taste good. We are so accustom to having everything cooked with sugar and salt, we don’t know what the foods should really taste like. The trick to tasty and healthy foods may rest in your spice cupboard.

How Do Spices Help You Lose Weight?
There are actually two primary ways that spices help you lose weight. The first is that they make your food taste better so you don’t have to add fat, sugar, and salt to make it palatable. Some commonly used spices include:
* Onion powder, not onion salt (Salt is salt, onion salt just has onion added to salt)
* Garlic powder, not garlic salt
* Peppers (cayenne and black) Try Fresh ground black pepper for true pepper taste
* Turmeric
* Cumin
These spices can be found in any supermarket. If there is a Spice shop near you, that is even better. You always want to use the freshest spices available. They’re easy to use and they add great flavor to most foods. You might try a little onion or garlic powder and black pepper in a grilled turkey burger for example. You’ll get all the taste you could want and much less fat than a beef hamburger.
The other way that spices can help you lose weight is by directly influencing how your body burns fat. Many spices boost your metabolism and some work as a diuretic to reduce water retention.
Spices that Boost Your Metabolism
Cayenne – Cayenne pepper and even other cooked peppers, have been shown to increase metabolism. It’s the Capsaicin in the cayenne pepper that boosts metabolism. Studies have shown that it may also help people lose weight by reducing the amount of calories you absorb. Some people even take capsaicin capsules to help them lose weight. I am not sure that would work for me, I enjoy chili pepper on my foods but not in capsule form. You don’t have to do that, just add a little pepper to your meals, after all you are going for flavor.

Cinnamon – Cinnamon is on the other side of the flavor spectrum than cayenne pepper but it offers many of the same benefits. Cinnamon actually contains a compound that helps you break down your body’s resistance insulin resistance. It promotes your body’s ability to absorb and energy and burn calories more consistently over a period of time.

Cinnamon is so effective that some people take it by the teaspoon full. We don’t recommend that because it doesn’t taste very good in pure form and it’s awfully dry and powdery. You can sprinkle it on your foods or take cinnamon supplements. It is getting a lot of good press lately, so I sprinkle a little in my morning coffee, a trick I picked up in Mexico where they add a cinnamon stick when brewing coffee.

Black pepper and mustard seed also have similar properties to cinnamon and cayenne pepper. In fact, scientists found that one teaspoon of hot mustard can boost your metabolism up to 25% for several hours after eating it. It’s not just for hot dogs, try mixing a little into your salad dressing for a new taste treat.
Fennel and ginger both work as a diuretic. That means they help water flow through your body and flush toxins. You don’t retain water which makes you feel better and you’re not bloated or retaining water. Ginger is also being studied as a metabolism booster. Ginger is used in Asain and Indian foods. It adds a nice flavor.
If you’re seeking lasting weight loss, open your spice cupboard or drawer and get cooking. You can make delicious and nutritious food that helps you lose weight too.

Till next time, take care of yourself, Eat Healthy, Enjoy Life.

Chef William

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Healthy Lunch Ideas – Club Sandwiches

Posted on by William H Chaney

Healthy Club Sandwiches are good anytime of the day

If you are looking for Healthy Lunch Ideas – Club sandwiches can be considered a salad on bread.

You will need the following items.

2 ripe avocados
1 large lemon, juiced
2 drops Tabasco or other hot sauce
1 dash salt
1 French baguette
1 pound sliced turkey breast
6 ounces Gouda cheese, thinly sliced
8 slices good bacon, cooked until just crisp
2 large Beefsteak tomatoes, sliced
16 large arugula or romaine leaf lettuce leaves

Cut the avocados in half, remove the pit and put the avocado halves into a bowl, add the lemon juice, add the hot sauce, and a dash of salt, then mash until smooth and spreadable.
Cut the baguette in half lengthwise and spread avocado mixture on both inside halves of bread. I actually lightly toast the baguette over a flame on the stove before I start making the sandwich.
Starting with the lettuce, then the tomato slices arrange the sandwich ingredients evenly over one half of the baguette, then top with other half.
Using a large serrated knife cut the baguette into serving size portions
Wrap each sandwich serving individually. Add this recipe to your Healthy Lunch Ideas – Club sandwiches to keep everyone happy.

Till next time, take care of yourself, Eat Healthy, Enjoy Life.

Chef William

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Healthy Recipes For Weight Loss – Melon Salad

Posted on by William H Chaney

A Healthy way to Get Your Five Servings of Fruit

Healthy Recipes For Weight Loss – Melon Salad should be up towards the top of the list.

Ingredients:
1/3 cup fresh lime juice
1 tsp zest from lime
1/4 of watermelon
1 cantaloupe
1 honeydew melon
1 cup fresh blueberries (other berries can also be added)

The How-To Make a Melon Salad

Using a melon-baller if you have one, cut melons into balls.  If you don’t have one, just dice fruit into bite size cubes. (Melon ballers are pretty inexpensive and can be found in most food stores)
Put the melons into a big bowl, Mix to combine.

Sprinkle the berries over the top of the melon mixture.                                                At this point I sometimes drizzle a little rum over the fruit, depending on my guest list. (Not everyone can have alcohol, and I don’t want to offend anyone.)
Cover bowl with plastic food wrap and put in refrigerator to chill until ready to serve.

This Melon Salad can be served year round using the fruit available for the season. You can also add other fruits to make it even healthier.

Till next time, take care of yourself, Eat Healthy, Enjoy Life.

Chef William

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Healthy Lunch Recipe – Pesto Turkey Wraps

Posted on by William H Chaney

Rollups allow you to have a healthy meal anytime

Looking for a Healthy Lunch Recipe, Try Crunchy Pesto Turkey Wraps for the family

8 small tortillas Wraps, there are many flavors available,  I prefer wholewheat
1 lb. sliced roast turkey breast.  I use Turkey dark meat, but I roast my own.
8 large Romaine lettuce leafs
1/2 cup fresh sprouts (alfalfa works well)
2 firm cucumbers, peeled, seeded and cut into thin strips
1 red bell pepper, cut into thin strips
2 green onions, cut lengthwise into thin strips
1/4 cup pesto
salt and fresh ground pepper to taste Lay the tortillas out on a work surface and spread the pesto lightly over the tortilla wrap.  Top the Pesto with a lettuce leaf.    In the center of each wrap, arrange the veggies, evenly distributing between the 8 tortillas wraps.                                                                                                                                   The thin strips should all be laid the same direction.
Sprinkle a bit of salt and pepper on each.
Create a ‘bottom’ by folding the tortilla up over the end of the veggie strips, then rolling up like a burrito. (Note, they will fold easier if you are working with warm wraps, make sure they are at room temperature.

You can serve a mild salsa and extra pesto on the side for dipping if desired. This is one Healthy Lunch Recipe that the family is sure to enjoy.

Chefs note: If you are not a fan of pesto or want a more Mexican theme replace the pesto with guacamole.  And don’t limit yourself, go for what you might enjoy. Add a little feta cheese or perhaps another vegetable such as sprinkles of cooked corn. This is a meal that you can pick up in your hands so be creative and enjoy yourself.

Till next time, take care of yourself, Eat Healthy, Enjoy Life.

Chef William

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Healthy Recipes – Salmon Spread

Posted on by William H Chaney

Healthy Recipes - Salmon Spread can become a party favorite

Healthy Recipes – Salmon Spread for the next party you have.

1 lb. wild caught salmon fillets (wild caught are much healthier than farm raised)
4 oz. Lite cream cheese, softened at room temperature
1 cup plain Greek yogurt
1/2 cup red onions, chopped fine
1/2 cup green onions, sliced fine
1 Tbsp fresh cilantro, finely chopped
2 Tbsp fresh dill, finely chopped
6 drops of your favorite Hot Sauce
1 lime, juiced, seeds removed
1 tsp sea salt (use fine grind)
1/2 tsp Freshly ground black pepper

Grill or bake the salmon fillets completely. They should flake easily with a fork.
Let the salmon cool, and remove skin completely.
In a large bowl, combine all the remaining ingredients, mixing until combined well.
Break up the cooled salmon into small dime size pieces and add to the mixture, stirring to combine.
Taste, and adjust seasoning if needed.
Refrigerate for at least 1 hour before serving.
Serve with crispy tortilla chips, multigrain crackers, or other favorite breads.

This is a healthy Spread. The Salmon has Omega-3 fatty acids which our body needs.

Till next time, take care of yourself, Eat Healthy, Enjoy Life.

Chef William

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Healthy Eating At Work

Posted on by William H Chaney

Eating Healthy at Lunch time requires a little advanced planning,

Healthy Eating At Work should not be as hard as some people make it. With a little advanced planning, you can maintain your Healthy Life style even when eating lunch at work.

For many people trying to lose weight and maintain a healthy life style, breakfast and dinner are the easier meals to plan for. Lunch is the bigger challenge. You want to be able to take something portable, fast, and easy to eat at your desk. Actually the first thing you want to think about changing is the “eating at your desk” part. Just like we try to encourage you not to eat in front of the TV or computer at home, eating at your desk, where you won’t actually be enjoying the food is not a good idea. Often times portable and fast means a trip through the drive through of the local fast food restaurant.  It can be very difficult to eat a healthy lunch if you’re going out all the time. If Healthy Eating At Work is your goal then a  better solution is to pack your lunch. Here are a couple of easy recipes and ideas that will satisfy all of your requirements. They’re healthy, easy, portable, and fast.

Tuna Salad Variations

Tuna is an excellent source of Protein as well as Omege-3 fatty acids, potassium, Vitamin b-12, niacin and selenium.   You can prepare tuna salad ahead of time. You can also substitute salmon or chicken to add variety . Try including the following ingredients or create your own recipe.
* 1 6-ounce cans chunk light tuna packed in water
* 8 ounces of mixed vegetables (Carrots,peas,corn)
* 5 cherry tomatoes, quartered
* 1 or 2 scallions, trimmed and sliced very thin
* 1 tablespoons extra-virgin olive oil
* 1 tablespoons lemon juice
* Salt and pepper to taste.
You can easily double this recipe to make enough for two days. Serve it on mixed greens or on a whole wheat pita. If you are making it in pita, leave out the tomatoes to avoid the pita from becoming soggy by lunch time. Switch it up and replace the tomatoes and scallions with olives and chopped artichoke hearts.

A Good Sandwich can be the centerpiece of your lunch

When most people make a sandwich it’s a couple of ounces of meat like ham, a slice or two of cheese and a bit of mayo or mustard. Boring! Time to get creative. For example, try avocado, tomato, and lettuce on whole wheat bread. Add a slice or two of roast turkey breast if you want a bit of lean protein on your sandwich. And there’s nothing wrong with a bit of light mayonnaise. I use mayonnaise made with olive oil because olive oil is a healthy fat.

How about Bento Box Style Lunch

A traditional bento box has rice, meat and a vegetable. It can be a perfectly balanced meal. You can embrace this Japanese lunch box style of meal with your own interpretation. For example, hummus, chopped carrots and celery, and a chicken breast. If you are going to use rice, be sure to use brown rice instead of white.

A good choice, Soup, If you have a place to heat it

Soup is one of those things you can make at home on the weekend. Just about anything can be put into soup. You can clean out the left overs from the weekend and make a nice soup.  You can freeze some of it in small lunch sized containers and take it to work. A quick warm up in the microwave and your lunch is ready to go. Add a side of whole wheat or multi-grain crackers  and you have a very satisfying lunch. Try bean soups and vegetable soups for maximum nutrition.

Healthy Eating At Work doesn’t have to be fattening and it doesn’t have to be dull. A little creativity can work wonders, so go for it.

Now is a good time to sign up for our free report “Top 20 Brain Foods” and the special added report “How to Eat healthy at Fast Food Restaurants” just go to the top of the page and tell us where to email it, and it will be on its way to you.

Till next time, take care of yourself, Eat Healthy, Enjoy Life.

Chef William

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Healthy Breakfast Recipes – Oatmeal Pancakes

Posted on by William H Chaney

There are many ways to enjoy Heart Healthy Oatmeal, Oatmeal Pancakes is just one of them

Healthy Breakfast Recipes - Oatmeal pancakes instead of cooking you oatmeal and eating it as cereal is a great way to get your fiber and a nice change of pace.How about making pancakes for a Happy, Healthy start to your day? You can have two pancakes for under 300 calories if you go easy on the syrup.

Oatmeal Pancakes

Ingredients:

6 Egg whites, beaten until they a fluffy

1/2 cup uncooked Oatmeal

1/2 cup low-fat cottage cheese, small curd

1 scoop Whey protein, I use vanilla whey

1/4 cup ground flex seed

i/4 cup wheat germ

1/2 cup buttremilk

1 tsp baking power

1 Tbsp canola oil

1/2 tsp ground cinnamon

Canola cooking spray

Method:

1. Hold the beaten egg whites on the side while you mix all the other ingredients together. You can do this is a large bowl or you can blend them in a food processor.

2. After you have a uniform mixture, pour it into a large enough bowl to allow you to add the beaten egg whites. Fold in the egg whites but don’t over mix. Fold until just blended to keep the “Fluff” of the mixture.

3. Spray your griddle or a large non-stick frying pan spray with the canola cooking spray. Ladle in the pancake mixture and cook until both sides are a golden brown.

You can garnish the cooked pancakes with a little fresh fruit such as blueberries or strawberries. Use a light syrup if you need to. (see my article about making your own home made healthy syrup.) or you can top them with a  couple of tablespoons of unsweetened fruit flavored applesauce. With the cinnamon and the vanilla flavor of the whey, you really don’t need much of anything to enjoy this breakfast.

Chefs Note: For added crunch, you can use whole flex seeds, however for the best Nutritional value, use ground flex seed.  Your body does not digest whole flex seed.

From my collection of Healthy  Breakfast Recipes – Oatmeal Pancakes. I hope you will try it soon.

Till next time, take care of yourself, Eat Healthy, Enjoy Life.

Chef William

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Weight Loss With A Personal Chef

Posted on by William H Chaney

A Personal Chef can Help You stay on your Diet while eating Healthy Meals

Weight loss with a personal Chef could make life more enjoyable but where do you find one?

How To Find A Personal Chef

Wouldn’t it be wonderful to have a personal chef? Just think. someone to cook all your favorite meals for you whenever you wanted them. Someone to introduce you to new and delicious meals? A Chef who can track all the nutritional information, including calories, so you don’t have to. As it turns out, even those on a budget can find a personal chef. It’s a growing trend for busy professionals and families and a great way to lose weight.

Personal Chef services are a growing trend and not just amongst the financially well off. More and more busy families are enjoying the benefits of hiring a personal chef. And more and more people who are striving to lose weight are realizing how much easier a personal chef can make the entire process. The trick is finding the right personal chef for your needs.

Search In Your Community

Because this is a growing trend you may already have a few personal chef services in your community. This is the best place to start. Do a quick local search to see if there are any established businesses. If there are, review their menu, policies and procedures. You want to make sure the chef provides meals for those who are striving to lose weight. It’s also important that they include all ingredients and nutritional information with each meal.

Finally, if you have special dietary needs, make sure the chef can accommodate those. Check price too. Compare what it would cost to get a week’s meals and then take a look at your weekly grocery bill. It may be a bit more expensive to hire a personal chef, however you are saving time. You don’t have to plan meals or grocery shop when you have a personal chef. And they include all your diet requests without you needing to look up a recipe. Make sure that before you hire a chef, taste a few meals.

Check With Local Schools

If there aren’t any personal chefs in your community, the next step is to check with your local colleges and universities. Nutritionists and culinary students may be ideal for the job. You might consider putting a “personal chef wanted” advertisement in the school paper. Or go speak to the professors and instructors to find out who might be a good candidate to ask. In the case of a student, you might not get the benefits availability all the time. Most students also require a place to work, which could end up being your kitchen. That might be nice if you are having a dinner party, but not for day to day meals.

Consider A Delivery Service Instead Of A Personal Chef

Another option to hiring a personal chef is to find a catering service. There are many businesses, both online and off, that now cater to the diet industry. For example, they can deliver a week’s worth of meals to you each Monday. The meals are designed to help you lose weight and have good nutritional value. If that is something that might interest you, check out “Diet to go” by clicking their add on the side of this article.

If you’re busy, and let’s face it who isn’t, and you are trying to lose weight, a personal chef may be the ideal solution. They can help save you time and you can eat well and be comfortable knowing that you’re sticking to your diet.

Till next time, take care of yourself, Eat Healthy, Enjoy Life.

Chef William

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Three Weight Loss Food Treats

Posted on by William H Chaney

 

You Will Reach Your Goals With a Little Advanced Planning

You Will Reach Your Goals with a Little Advanced Planning

Here are Three Weight Loss Food Treats to get you day off to a good start, feeling great and not blowing the diet.

 

Blueberry And Greek Yogurt Lime Cream Cups

4 ounces cream cheese, softened or You can use whipped cream cheese
3/4 cup Greek yogurt, vanilla, fat free is the best choice
1 teaspoon honey (Purchase honey that is 100 percent pure)
1 large sweet lime, zested and juiced
2 cups fresh blueberries

In a bowl, put the cream cheese and stir until it’s smooth.
Add the Greek yogurt and the honey, stirring to combine.
Add the lime zest and juice and use an electric beater to mix it together until  light and fluffy.
Form a layered dessert in small bowls or clear cups. Start with a dollop of yogurt, then a layer of blueberries, then more yogurt, and top with some blueberries.  Repeat in each dessert cup.  Cover and refrigerate what you are not eating or serving family or friends.

Healthy Bites Mini Muffin Quiches

8 oz. turkey breakfast sausage, removed from casing chopped fine
1 teaspoon olive oil
8 oz. fresh mushrooms, sliced (use Asian mushrooms if available
1/4 cup finely chopped green onions
1/4 cup shredded Swiss cheese, you can use another cheese if you don’t care for swiss.
1 teaspoon freshly ground black pepper
5 eggs
3 egg whites
1 cup milk

Preheat oven to 325 degrees (with rack in center of oven.) Spray or oil a mini-muffin tin (12 cups) using a healthy spray or oil, such as canola oil.
Put a large skillet on stovetop burner on medium-high heat; add sausage and cook stirring until golden brown; remove sausage to a paper towel to drain. Place into a bowl and set aside.
Add the olive oil to the skillet on medium-high heat, and add mushrooms, cooking and stirring until mushrooms have softened and are slightly browned; remove mushrooms to the same bowl with the sausage and let cool slightly.
To the bowl, add the green onions,  cheese, and black pepper.
In a separate bowl, add the eggs, egg whites, and milk and whisk together.
Pour even amounts of this egg mixture to the muffin cups.
Add a heaping tablespoon of the sausage mixture into each cup on top of the egg mixture.
Put muffin tin in oven and bake until the tops are beginning to get golden brown, about 25 to 30 minutes.
Remove from oven and cool in the tin on a wire rack for 5 minutes.
Flip muffins out by placing another cooling rack on top of the cooled muffins in the tins, then flipping it upside down and urging the muffins out. Turn the muffins over so they’re standing up and let them cool to room temperature.
Makes 1 dozen mini quiches.
Serve as a snack, quick breakfast, even a light dinner.  You can tweak this to your specific diet by replacing the whole eggs with egg whites, by using low fat cheese or milk, or increasing or decreasing the amount of turkey sausage versus vegetables, or using other vegetables entirely. Allow two muffins per person.

Quinoa Almond Berry Breakfast

1 cup almond milk
1 cup water
1 cup quinoa
1 medium orange, zested
1/4 tsp cinnamon
1 Tbsp honey
1 1/4 cup fresh blueberries
1 1/2 cup fresh raspberries
1/4 cup honey
chopped almonds for garnish

Put the almond milk, water, quinoa, orange zest, cinnamon, and 1 tablespoon honey in a medium sized sauce pan and bring to a boil. Immediately lower heat to low, cover pan, and simmer until liquid is absorbed, about 13 to 15 minutes. I actually “cheat” by doing all this in my rice cooker.
Remove saucepan from heat and leave covered while it sits for 5 more minutes.
Gently stir in berries and serve in cereal bowls, dividing the 1/4 cup honey over each serving and garnish with chopped almonds. Here again, I put what I am not going to eat now, into bowls and keep it in the refrigerator. I then have it for another meal with a little yogurt. It is a real time saver if I am in a hurry and it tastes great even cold.

There Three Weight Loss Food Treats are good any time of the day. and will help you keep focused on your diet goals.

Till next time, take care of yourself, Eat Healthy, Enjoy Life.

Chef William

 

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Carbs That Help You Lose Weight

Posted on by William H Chaney

You can enjoy carbs more when you know which ones are good for you

We all want to eat Carbs That Help You Lose Weight, so what is Resistant Starch and How Does it Help You Lose Weight?

Resistant Starch can be good news for people on a low carb diet.  Recent studies have shown that some carbohydrates actually help people lose weight and keep it off. Don’t run out and buy yourself a  bagel or Danish pastry,  it’s important to know that there are specific carbohydrates that help you lose weight. They’re called starch resistant carbohydrates, and they are in select foods.
So Just What Are Starch Resistant Carbs?
Starch Resistant Carbs are carbs that actually take a while longer to digest. Starch Resistant Carbs are carbs which aren’t easily broken down by digestive enzymes. They have tightly packed molecule and your body has to work harder to digest them, and we all know that the body burns calories when it is working.  They also take longer to digest and that’s the key.
Examples of resistant starch include but are not limited to:
* Sweet Potatoes
* Whole Grain Pasta,
* Beans,
* Lentils,
* Whole Grains Like Quinoa and Wheat Berries
* Barley
* Plantains
These may not be high on the list of foods you eat but notice that you can find resistant starch in whole grains. That means whole grain bread, cereal, and pasta are okay in small amounts. What you don’t want to do is eat white bread and pasta. Those digest quickly and burn fast.
How Much is Okay?
Too much of anything isn’t great. You probably found that out when you started the low carb diet and found that bacon was not limited. So instead of 3 slices of bacon, you went to 6 slices of bacon every morning. How long was it before you felt that you could not look at another slice of bacon? Most experts recommend having two servings of starch resistant carbs per meal during at least two meals per day. I go with half of that because I don’t want to over do it. The good news, getting them into your diet isn’t as difficult as you might think. Slice a Sweet Potatoe into wedges, season it and bake it in the oven for a switch on french fries. You could add a whole grain side dish for each meal. Add beans and other legumes to your daily diet as a healthy choice. I like to add mine to a Soy or whey shake to start my morning. If you do that be very careful, adding fruit can pack on the carbs in not time flat.
How Do Starch Resistant Carbs Help You Lose Weight?
Fullness Factor – Starch resistant carbs help you feel full faster and feel full longer. This means you eat less during and between meals. These types of carbs are high in fiber and fiber is filling. Fiber also helps keep your digestive track clean which reduces bloating. As you increase your fiber intake, remember to drink plenty of water to keep the fiber moving through your body.
Calorie Counter – You can have a small plate of starch resistant carbs and it’ll have fewer calories than four ounces of your favorite starchy carb, protein, or dairy product. Starch resistant carbs are low in calories so you can eat a little more of them without paying the calorie price.
Vitamin Vitality – Finally, starch resistant carbs are packed with vitamins. Many of these vitamins are essential for regulating metabolism. An optimized metabolism helps you burn calories and lose weight.

Look around and you will find Carbs That Help You Lose Weight. Enjoy the benefits of feeling full, enjoying great foods and lose weight. Do keep in mind that you will need to keep the carbs within your total carb count for the day if you are on a low carb diet. They are all part of the total carb count.

If time is a problem or you just don’t want to be bothered with all that labor involved,
visit; Low Carb Diet Meals – Delicious, Fresh & Convenient Low Carb Meals. They do all the work and your only job is to enjoy the meals.

Till next time, take care of yourself, Eat Healthy, Enjoy Life.

Chef William

Note:

I am an affiliate of many products that I recommend and endorse, so some articles and emails may contain affiliate links. If you click on a link and purchase something, I may receive a referral commission. It will not have any effect on the purchase price of the product.


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