Weight Loss In The New Year- Exercises

 Well Ladies we are at the last post on my weight loss series. In this last post we will be looking at exercises to help with the high protein foods and drinks. Lets see what we can come up with.

1. Walking

Walking is one of the best exercises for weight loss — and for good reason.
It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints.To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.

2. Jogging Or Running

Jogging and running are great exercises to help you lose weight.
Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20–30 minutes 3–4 times per week.
If you find jogging or running outdoors to be hard on your joints, try running on softer surfaces like grass. Also, many treadmills have built-in cushioning, which may be easier on your joints.

3. Cycling

Cycling is a popular exercise that improves your fitness and can help you lose weight. Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low-impact exercise, so it won’t place much stress on your joints.

4. Swimming 

Swimming is a fun way to lose weight and get in shape.Another advantage of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain.

5. Yoga

Yoga is a popular way to exercise and relieve stress.
While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.Most gyms offer yoga classes, but you can practice yoga anywhere. This includes from the comfort of your own home, as there are plenty of guided tutorials online.

There are many other ways to exercise but these are best if your just starting out. If you would like a more exciting workout routine you can do Zumba or something to that nature but don’t overdo it. That ladies is the end of my series. I hope you enjoyed!

Weight Loss In The New Year- Recipes

 Ladies, I know you are starting to get excited about this series now but give me a second would ya? LOL! Ok ladies, so today high protein recipes you can work into your weight loss routine. Enjoy!
1. Breakfast
Yogurt French Toast


Ingredients:

• 2 eggs

• 1/2 cup fat-free (skim) milk

• 2 containers (6 oz each) of Yoplait® Light strawberries n bananas yogurt

• 8 slices (1 inch thick) of French bread

• Strawberry slices 

Steps:

• In a medium bowl, beat eggs, milk, and 1 container of yogurt until well blended. Spray griddle or skillet with cooking spray; heat the Griddle to 375°F or skillet over medium heat.

• Dip bread slices in milk mixture, coating both sides. Place on Griddle. Cook about 2 minutes on each side or until golden brown. Serve with additional yogurt and strawberries.

Breakfast Cereal Smoothie Bowl


Ingredients:
For the smoothie bowl:

• 1 to 2 cups assorted frozen berries (like blueberries, strawberries, raspberries, and blackberries) 

• 1 frozen banana

• 1/2 cup frozen mango chunks

• 1 cup non-fat plain greek yogurt

• 1 1/2 cups almond milk + more if needed

• 1 to 2 tablespoons almond butter

• 1 to 2 teaspoons ground flaxseed meal, optional

For toppings:

• Fresh berries, sliced

• Hemp seeds, optional

• Honey Nut Cheerios™

• Sliced almonds

Steps:

• Place frozen fruit into your blender, and top with the yogurt, almond milk, almond butter, and flaxseed meal. Place lid on the blender and blend until smooth. Pour into bowls and top with suggested toppings.

Morning Mocha Protein Shake


Ingredients:

• 1 scoop of chocolate protein powder (6 tablespoons)

• 1/4 cup almond milk 

• 1/2 cup ice cubes

• 1 teaspoon instant espresso coffee powder or granules ( steeped in 1/4 cup hot water)

• 1 tablespoon unsweetened baking cocoa

• 1 tablespoon ground flaxseed meal

Steps:

• In a blender, place all ingredients. Cover; blend on high speed until smooth.

• Pour into glass. Serve immediately.

French Silk Protein Shake


Ingredients:
1 scoop of chocolate protein powder (6 tablespoons)
1 tablespoon ground flaxseed meal
1 cup chocolate-flavored almond milk
1/2 cup ice cubes
1 tablespoon unsweetened baking cocoa
1 teaspoon vanilla
1 tablespoon frozen (thawed) fat-free whipped topping
1 tablespoon graham cracker crumbs
1 teaspoon grated bittersweet chocolate

Steps:

• In a blender, place the first 6 ingredients. Cover; blend on high speed until smooth.

• Pour into a large glass; top with remaining ingredients. Serve immediately.

2. Lunch/Snack
Chocolate Banana Soft Serve Parfait


Ingredients:

• 2 medium bananas, peeled, sliced, and frozen

• 1/3 cup creamy peanut butter SAVE $

• 1 tablespoon unsweetened baking cocoa

• 2 tablespoons milk

• 1 container (5.3 oz) of Greek vanilla yogurt

• 1/2 cup Nature Valley™ oats n dark chocolate protein granola 

Steps:

• In a food processor, place frozen banana slices, peanut butter, cocoa powder, and milk. Cover; process 2 to 3 minutes or until mixture is smooth and looks like soft serve ice cream, scraping down sides as necessary.

Use an ice cream scoop to scoop the mixture into 2 parfait glasses. Top with yogurt and granola. Serve immediately.

No-Bake Peanut Butter-Cereal Bars



Ingredients:

• 4 cups Cheerios™ Protein Cinnamon Almond cereal 

• 1 cup honey-roasted peanuts

• 1 cup peanut butter chips

• 3/4 cup creamy peanut butter

• 1/2 cup honey

• 2 tablespoons butter

Steps:

• Line the bottom and sides of an 8-inch square pan with foil or parchment paper. Spray foil with cooking spray. In a large bowl, mix cereal, peanuts, and peanut butter chips; set aside.

• In a large microwavable bowl, microwave peanut butter, honey, and butter uncovered on High for 2 to 3 minutes, stirring every 30 seconds, until the mixture is boiling and slightly thickened.

• Pour over cereal mixture in bowl; stir until evenly coated. Butter the back of a spoon, and press the mixture very firmly in the pan. Refrigerate for about 1 hour or until firm enough to cut.

• For bars, cut into 4 by 4 rows. Store covered at room temperature for up to 1 week.

Hard-Cooked (Hard-Boiled) Eggs

Ingredients:

• 4 eggs

Steps:

• In a 2-quart saucepan, place the eggs in a single layer. Add enough cold water until it is at least 1 inch above the eggs. Heat uncovered to boiling over high heat. Remove the saucepan from the heat. Cover with lid; let stand for 15 minutes.

• Immediately pour off the hot water from the eggs, then run cool water over them in the saucepan until cool.

Tap each egg lightly on the kitchen counter to crackle the shell. Roll the egg between your hands to loosen, then peel starting at the large end. 
3. Supper

One-Skillet Chicken and Broccoli Dinner


Ingredients:
Chicken and Broccoli Dinner

• 1 tablespoon extra virgin olive oil

• 12 to 18 ounces of boneless and skinless chicken breasts chopped into large bite-sized pieces

• 2 cups broccoli florets

• 2 garlic cloves minced

• 1/2 cup yellow onion chopped

• 1/2 cup celery sliced

• 1/4 cup chicken broth or water

• 1/4 teaspoon kosher or sea salt

• 1/4 teaspoon black pepper

Sauce:

• 1/4 cup coconut aminos optional tamari or lite soy sauce

• 2 tablespoons vegetable Sriracha

High Protein Shrimp Sheet Pan Dinner 


Ingredients:

• 2 pounds medium shrimp, peeled and deveined

• 3 medium zucchini, spiralized

• 3 tbsp chopped fresh parsley

• 1/3 cup unsalted butter or ghee, melted

• 6 garlic cloves, minced

• 1 tbsp freshly squeezed lemon juice

• 1 tsp Italian seasoning

• salt and black pepper to taste

Instructions:

• Preheat the oven to 425°F.

• In a small bowl, whisk butter, garlic, parsley, lemon juice, Italian seasoning, salt, and pepper to taste.

• Place the shrimp and zucchini noodles onto a large baking sheet.

• Drizzle with garlic butter mixture and toss to combine.

• Bake in preheated oven for 10-12 minutes or until the shrimp is done.

• Divide the zucchini noodles evenly between serving plates and top with shrimps.

• Serve immediately.

Lean Beef Cheesesteak Skillet














Ingredients:

• 1 tablespoon olive oil

• ½ yellow onion, diced

• ½ green bell pepper, diced

• 1 pound lean ground beef [93% lean or leaner]

• 2 teaspoons Worcestershire sauce

• ½ cup beef broth

• 1 ½ teaspoon Italian seasoning

• 1 cup mozzarella cheese, shredded

Instructions:

• Heat olive oil in a large cast iron skillet or large fry pan. Add onions and green bell pepper. Saute until tender, about 7-10 minutes.

• Add ground beef and cook until browned. Once the beef is cooked, add Worcestershire sauce, broth, and seasonings. Bring to a boil.

• Turn down the heat and simmer for 10 minutes. Top with shredded mozzarella cheese and serve immediately with whole wheat rolls or flatbread.

And there you go ladies some simple high-protein recipes to start with! I hope you enjoy it!

Weight Loss In the New Year- Meal Plan

Good Morning Ladies! Yesterday I gave you tips about high-protein foods you could eat for weight loss. Today, I will help you put a meal plan that includes those foods. Now, remember you do not have to do this every day although you can if you want to. Let’s get started!

Day 1: 
Breakfast

• Banana And Protein Shake

Lunch

• Chicken Breast With Water 

Supper

• NOTE: I usually don’t do this for supper because we usually have some kind of meat and veggie with our supper which will contain some protein in it. But if you would like you may add in your soda with supper and a piece of chocolate for dessert.

Day 2:
Breakfast

• Eggs And Milk

Lunch

• Tuna With Water

Supper

• NOTE: I usually don’t do this for supper because we usually have some kind of meat and veggie with our supper which will contain some protein in it. But if you would like you may add in your soda with supper and a piece of chocolate for dessert.

Day 3:
Breakfast

• Oats And Protein Shake

Lunch

• Shrimp With Water

Supper

• NOTE: I usually don’t do this for supper because we usually have some kind of meat and veggie with our supper which will contain some protein in it. But if you would like you may add in your soda with supper and a piece of chocolate for dessert.

Day 4:
NOTE: On day 3 or 4 of this routine I like to start changing things up a bit
Breakfast

• Cantaloupe With Soda 

Lunch

• Peanuts/Peanut Butter With Protein Shake

Supper

• NOTE: I usually don’t do this for supper because we usually have some kind of meat and veggie with our supper which will contain some protein in it. But if you would like you may add in your soda with supper and a piece of chocolate for dessert.

Day 5:
Breakfast:

• Protein Shake

Lunch

• Broccoli And Cheese With Water

Supper

• NOTE: I usually don’t do this for supper because we usually have some kind of meat and veggie with our supper which will contain some protein in it. But if you would like you may add in your soda with supper and a piece of chocolate for dessert.

There you go ladies, just an example of some food and drink combinations to get you started. You don’t have to go by this exactly, I would much rather you find foods that you like and make a plan up for yourselves.