Protein is a great go to snack.
Edamame, cottage cheese, shrimp to name a few snacks you should have in stock. Put them in single serving so you can grab and go.
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Nutritional Information (per serving):
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mgSodium: 252 mg
Carbohydrate: 22 g
Fiber: 7 g
Sugar: 7 g
Protein: 18 g
While there are many puzzle pieces for success, without developing a sound philosophy, the other pieces are of little value. So as you go forward on this journey toward success, remember to:
1. Set your sail.
The winds of circumstance blow upon all of us. We all have experienced the winds of disappointment, despair and heartbreak, but why do people arrive at such different places at the end of the journey? Have we not all sailed upon the same sea?
The major difference isn’t circumstance; it’s the set of the sail, or the way we think—it’s what we do after we’ve set our sails and the wind decides to change direction. When the winds change, we must change.
We have to struggle to our feet and reset the sail in a manner that will steer us in the direction of our own deliberate choice. The set of the sail, or how we think and how we respond, has a far greater capacity to destroy our lives than any challenges we face. How quickly we respond to adversity is far more important than adversity itself.
The great challenge of life is to control the process of our own thinking.
2. Learn from success and failure.
The best way to establish a new and powerful personal philosophy is to objectively review the conclusions you’ve drawn about life. Any conclusion you’ve drawn that isn’t working for you could be working against you. The best way to counteract misinformation and wrong data is to input new and accurate information. Gather information from personal experience. If you’re doing something wrong, evaluate what you did wrong and change things.
Seek an objective, outside voice about how you are and what you’re doing. An objective opinion from someone you respect can lead you to early and accurate information about your decision-making process. Listen to the freshness of an outside voice—someone who can see the forest and isn’t lost in the trees.
Observe the successes and failures of other people. If people who failed were to give seminars, it would be helpful. You could see how people mess up and you wouldn’t do what they did. Past failures and errors prompt us to amend current conduct so we don’t replicate the past.
Study from people who do well. Each of us should be in a constant search for people we admire and respect and whose behavior we can model. It’s far better to deliberately choose the people we will permit to influence us than to allow bad influences to affect us without our conscious choice.
3. Read all you can.
People from all walks of life who’ve had some of the most incredible experiences have taken the time to write of these experiences so we can be instructed and amend our philosophies.
The contributions of other people enable us to reset our sails based upon their experiences. Books offer treasures of information that can change our lives, fortunes, relationships, health and careers for the better.
There are two books you need to read to build your philosophy: Think and Grow Rich by Napoleon Hill and The Richest Man in Babylon by George S. Clason.
4. Keep a journal.A journal is a gathering place for all of our observations and discoveries about life. It’s our own handwritten transcript that captures our experiences, ideas, desires and conclusions about the people and the events that have touched our lives. The past, when properly documented, is one of the best guides for making good decisions.
The very act of writing about our lives helps us think more objectively about our actions. Writing tends to slow down the flow of information and gives us time to analyze and ponder the experience. The intense scrutiny of journal writing can enable us to make refinements in our philosophy that are truly life-changing.
Jot down what you learn and be a buyer of empty books. It’s the small disciplines that lead to great accomplishments.
5. Observe and listen.
Pay attention during your day, watch what’s going on. Surround yourself with people you respect and admire. Find people whose personalities and achievements stimulate, fascinate and inspire you, and then strive to assimilate their best qualities. This is called the skill of selecting. Don’t waste your time on the silly and the shallow.
One of the major reasons people don’t do well is because they keep trying to get through the day while a more worthy cause is to get from the day. We must become sensitive enough to observe and ponder what is happening around us. Be alert. Be awake. Often the most extraordinary opportunities are hidden among seemingly insignificant events.
Be a good listener. Find a voice of value and stay for a while. With so many voices vying for your attention, you need to develop the skill of selective listening and only dial into the radio station that appeals to you. If a voice is not leading to the achievement of your goals, exercise caution in how long you listen.
6. Be disciplined.
Every day is filled with dozens of personal crossroads, moments when we’re called upon to make a decision regarding minor as well as major questions. These decisions chart a path to a future destination. With careful mental preparation, we can make wise choices.
The development of a sound philosophy prepares us for making sound decisions. When we eat healthy foods, we experience positive results in a short time. When we start exercising, we feel a new vitality almost immediately. When we begin reading, we experience a growing awareness and a new level of self-confidence.
New disciplines practiced daily will produce exciting results. The magic of new disciplines causes us to amend our thinking.
7. Don’t neglect.
Neglect is the major reason people don’t have what they want. If you don’t take care of things in your life, neglect becomes a disease. If you neglect to do good things with your money, you probably neglect to do good things with your time. If you don’t know what’s going on with your health or your bank account, you could be at risk.
Set up new disciplines to change your life. Don’t neglect. Everything is within our reach if we will read books, use journals, practice the disciplines and wage a new and vigorous battle against neglect.
Build your philosophy. Commit yourself to a new journey and say, I’m going to change my life. Once you do, you’ll never look back.
Rohn: 7 Tips for Developing Your Personal PhilosophyJim Rohn
You've probably heard that breakfast is the most important meal of the day. So why are many smart dieters are skipping breakfast for faster weight loss? So should you eat a morning meal to lose weight or should you skip breakfast to slim down? The answer depends on you.
Why You May Not Want to Skip Breakfast
Skipping breakfast in the morning might mean that you miss out on some important weight loss benefits.
Researchers have found that people who lose weight and keep it off are generally those people who eat a healthy breakfast. Eating breakfast might help you lose weight in a few different ways.
They do not, however, take the position that breakfast is necessarily more important than any other meal in the day.
When Skipping Breakfast Works for Weight LossEating breakfast can be good for your diet. But the morning meal doesn't cause weight loss. So for some people, skipping breakfast works better.
Skipping breakfast allows you to save your calories for later in the day. For some dieters, this means that they consume fewer calories throughout the day and lose weight faster.
So does skipping breakfast affect your metabolism? Probably not. Some weight loss experts used to say that skipping breakfast can cause your metabolism to slow down. But that myth has been busted. Several studies have shown that skipping breakfast has no effect on the total number of calories you burn throughout the day.
Is Skipping Breakfast Better for Weight Loss?
So should you wake up to a morning meal or should you skip breakfast to slim down? The answer depends on your lifestyle and your preferences.
If you skip breakfast and find yourself at the vending machine eating junk food later in the morning, then eating breakfast might be best for you. But if you're trying to cut calories to lose weight and breakfast isn't important to you, then skipping breakfast might work. You may be able to eat a healthy protein-rich snack and stay satisfied until lunch.
Whichever method you choose, it's important to keep your expectations in check. If you eat breakfast to lose weight, then you need to monitor portion sizes and keep your breakfast calorie count in check.
And if you skip breakfast to lose weight, you can't overeat at lunch or dinner time to compensate. In the end, it's the total number of calories you consume that matters -not the meal in which they are consumed.
By Malia Frey
Once heralded as the ultimate health food in the ’70s, cottage cheese soon went the way of quiche, deviled eggs, and granola.
But as with most fads, what’s old is new again: Cottage cheese is officially cool again. With the spike in interest in gut health, probiotics, and non-meat sources of protein, people are coming back around to this mild-tasting milk product.
These days, now you can buy souped-up versions of cottage cheese, with fruit and other toppings, including savory ones. It’s important to know that these combos, much like store-yogurts with various add-ins, usually contain added sugar and other additives. If you don’t like plain cottage cheese, you’re better off buying plain and adding in your own fruit, herbs, or spices, etc. And if you’re feeling particularly ambitious, you can easily make your own cottage cheese at home.
Fun Fact: Small curd cottage cheese is more tart, while large curd tends to taste more sweet. Large curd is made with rennet, similar to aged cheeses; small curd isn’t. The rennet, which can be derived from animal or vegetable sources, speeds up the curdling process of milk. This process makes for a sweeter flavor; the tartness of small curd cottage cheese is a result of slower and longer fermentation.
Not down with cottage cheese yet, Miss Muffet? Here’s everything you need to know about it and how you can incorporate this cool-kid cheese into your diet.
The Benefits of Cottage Cheese
ProbioticsCottage cheese is a fermented food, so it contains usually contains probiotics. If you’re unsure if the brand you like has this beneficial bacteria, look for the word “cultured” on the label. Even better, find a brand that says “cultured after pasteurization” — that means the live cultures weren’t heated (and thus destroyed) during the pasteurization process.
ProteinCottage cheese is high in protein, edging out Greek yogurt by a hair: One cup (226 g) of low-fat/two-percent cottage cheese contains about 24 grams of protein, while a container of low-fat Greek yogurt (200 grams) contains about 20 grams of protein. It’s worth noting that cottage cheese contains sodium, so look for no-salt added or low-sodium brands.
FatCottage cheese is sold in full-fat (four percent), reduced fat (two percent), low fat (one percent), and non-fat. Note that even the full-fat variety weighs in at just under five grams of fat per four ounce serving, making it much lower in fat than most other cheeses.
(Note: If you’re watching your salt intake, be aware that a cup of cottage cheese (small curd) contains about 800 milligrams of sodium, so look for low-sodium options. For reference, the U.S. Dietary Guidelines recommend no more than 2,300 milligrams of sodium per day for adults.)
How to Eat More Cottage Cheese
Sure, you could eat it straight out of the container — but there are endless ways to enjoy cottage cheese. Here are seven tasty and unique ideas to eat more cottage cheese:
1. DipsWhip cottage cheese with olives for a creamy tapenade that has more protein and less fat than a fully olive-based one, with just as much olive aroma and flavor. Or swap in cottage cheese for any dip recipe that calls for sour cream as an ingredient.
2. CornbreadYup, you read that right: You can add up to a full cup of cottage cheese to cornbread batter for extra moisture and protein. Use small curd if you don’t want to see pieces of it in the final product!
3. GuacamoleAvocado are full of healthy fats that are good for you, but a serving size is 1/4 of medium-sized avocado. Get more out of your guacamole by using less avocado and more cottage cheese to get the same delicious result.
4. Mac and cheeseIf you’re looking to cut calories and add more protein to everyone’s favorite comfort food, blend up some cottage cheese and add it to the cheese sauce to make it more creamy and rich.
5. Mashed potatoesMost people add the high-fat deliciousness of butter and sour cream to their mashed potatoes, but you can cut the fat and up the protein by swapping the one or both of them out for cottage cheese. This healthy trade works for any kind of potato preparation: baked potato, potato skins, latkes — skip the dollop of sour cream and spoon on cottage cheese instead.
6. Ice cream and smoothiesSay what? Yes, you can use cottage cheese as the base for homemade ice cream. I’ve made chocolate ice cream out of cottage cheese, and no one who ate it was any the wiser. Simply swap out the milk/sugar/cream mixture and replace with blended cottage cheese. You can also add a dollop to your next smoothie for a boost of protein and creaminess.
7. Sweet spreadBlend cottage cheese with maple syrup and cinnamon for a better bagel or toast spread than cream cheese. You can also use cottage cheese to make stuffed French toast, add it to your oatmeal for more volume, or pop a smear a date (or two) for a bite-sized dessert.
Since cottage cheese has such a mild flavor, you can use it in virtually any recipe that calls for dairy without worrying about affecting the taste. (Watch your back, Greek yogurt!)
You're out and about, and suddenly, hunger strikes. You didn't bring a healthy low-carb snack with you. You stop at a coffee shop, but the food display is filled with bagels, muffins, and pastries. What can you do?
If there is a grocery store available, that will usually have some great low-carb choices. More prevalent, especially at all hours of the day and night, are convenience stores—usually a wasteland of processed carbohydrates, sugar, and salt.
But believe it or not, there are low-carb snacks to be had there if you know where to look. Obviously, there is a difference between a small shop at a gas station and a larger chain convenience store. But here are some low-carb options you may see:
Nuts are one of the easiest things to grab at a convenience store and are often the best choice. Nuts contain protein, fiber, and healthy fats, so they are satisfying as well as being tasty. Peanuts and almonds are the best choices, at about 3 to 4 grams of effective (net) carbohydrate per ounce. Cashews are starchier, having about 8 grams of effective carb per ounce.
Caution: Read labels carefully when buying flavored nuts. Many of them have sugar added, especially if they are honey-flavored, or some other sweet type of flavoring.
2. Sunflower and Pumpkin Seeds
Seeds are another great choice at 2 to 3 grams of effective carbohydrate per ounce.
Again, watch for flavorings. Some flavored sunflower seeds not only have sugars but unhealthy trans fats as well.
3. Cheese Sticks
Cheese sticks, such as string cheese, are very good snack choices at about 1 gram of carbohydrate per stick.
4. Raw Vegetables
Sanck packages of raw vegetables are becoming more common.
Celery is an excellent choice, as 3 ounces of celery have just 1 gram of effective carbohydrate. Three ounces of carrots have 6 grams of effective carbohydrate, and 3 ounces of broccoli have 3 grams. Look for a low-carb dip to go with them if you like, or pair them with peanut butter if it's available.
5. Hard-Boiled Eggs
Occasionally you will see hard-boiled eggs in the refrigerator section. Of course, eggs are full of wonderful nutrients and a perfect snack, especially if you can pair them with some type of vegetable.
6. Jerky and Sausages
Beef or turkey jerky are commonly found in convenience stores, along with similar products such as Slim Jims and other plastic-wrapped meat products.
Caution: Many of these products have a surprising amount of sugar. Read the packages carefully. Some don't have nutritional information, so look for sugars in the ingredient list, including those sneaky ingredients that mean sugar.
7. Pork Rinds
Pork rinds, or chicharrones, can often be found with the chips and other bagged snacks. They are often flavored in various ways, but almost all of them are low in carbs. Although pork rinds may sound very unhealthy, their greatest problem is that most of them are loaded with salt.
Depending on how they are fried, most of the fat is usually monounsaturated, and about a third of the fat is saturated. Also, they are "fluffy" so the calories per serving are not high—usually around 80 to 90 calories for a 9-piece 0.5-ounce serving. Be careful and check the bag for how many servings are in it.
8. Sugar-Free Candies
Occasionally you will see sugar-free candies in convenience stores. However, care must be taken to avoid the higher glycemic sugar alcohols, such as maltitol, xylitol, and sorbitol.
9. Hot DogsThis is sort of a "last resort" item and you'll need to eat it without the bun in order to avoid carbs.
Even if you're willing to eat it with a fork, the condiments slide off. But there is a way, even without a fork. You can travel prepared with a low-carb tortilla in a plastic zip-top bag to make a low-carb hot dog wrap.
10. BeveragesWater, sparkling water, and diet drinks (including diet iced tea) are all low-carb beverage choices.
By Laura Dolson
USDA Food Composition Databases. United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/.
Recent studies indicate eating protein for breakfast and throughout the day stimulates increased fat loss and muscle growth. We have all heard the old saying “breakfast is the most important meal of the day” and more evidence is backing up this quote.
The morning meal unfortunately “is typically carbohydrate rich and low in protein.” Researchers are spending more time looking at the effects of protein intake over a 24-hour period on skeletal muscle protein synthesis (MPS). The Journal of the American Dietetic Association reported “ingestion of sufficient dietary protein is a fundamental prerequisite for muscle protein synthesis and maintenance of muscle mass and function.”
A recent study conducted by the InternationalJournal of Obesity showed significant evidence that consuming protein at breakfast successfully reduced fat and body weight. Protein is just not for dinner anymore and according to the Dairy Council of America “if we're not getting enough protein throughout the day, muscle maintenance is not at the maximal level.”
Eat Protein for Breakfast to Burn Fat
2015 pilot study conducted by the International Journal of Obesity examined the effects of low vs. high protein breakfasts on adolescents who typically skipped meals and the impact on weight loss. There were 28 overweight participants ages 13 to 20 years and in good health but who skipped breakfast every weekday.
The participants were split into two groups and over a 12-week period consumed a normal protein (NP) or high protein (HP) breakfast while being closely monitored. The NP breakfast included 350 calories and 13g of protein making up 15% of the meal. The HP breakfast was also 350 calories but with 35g of protein making up 40% of the meal. The research indicated an “improved glycemic control with HP breakfasts” directly linked to feeling satisfied, reduced over-eating, and increased weight and fat loss.
The takeaway from this great research is not to skip breakfast and include protein for improved fat burning.
Total Time 65 min
Prep 20 min, Cook 45 min
Yield 4 servings (269 calories each)
Craving this classic baked eggplant dish but wish it had fewer greasy and cheesy calories? With a few smart swaps you can get a serving down to just 300 calories.
This flavorful and satisfying recipe highlights the healthy attributes of the old-school version and the crispy breadcrumb topping makes it a new-found family favorite. Cooked tomato products like tomato sauce are higher in the inflammation fighting antioxidant lycopene, plus cutting back on fried foods (such as traditional eggplant parm) can help reduce inflammation.
Variations and Substitutions
If you crave eggplant parmesan with ricotta cheese, make a mixture using ¾ cup part skim ricotta cheese and ¾ cup part skim shredded mozzarella and use that in place of the 1 1/2 cups of shredded cheese. The calorie count will end up pretty much the same.
Cooking and Serving Tips
For simplified meal prep, roast the eggplant up to two days ahead of time and store in the fridge; assemble and bake as directed.
Dana Angelo White
Hi I'm Kelly Richards Mulloy a stay at home mom of 6. I am on a journey to change my life inside and out. Health and fitness, staying young, join me.