The Easy Way to Eat Right!

Breast Cancer Awareness Month

The National Cancer Institute says that weight gain is a major risk factor for developing breast cancer. Gaining weight in adulthood appears to increase the risk of breast cancer before and after menopause. One large study found that women who gained about 20 pounds after age 18 had a 15% higher risk of breast cancer compared to women who gained little or no weight. Women who gained 55 pounds or more had a 45% high risk. It is important for both men and women to keep a healthy weight. Managing weight is a challenge for most people in the U.S. In Fact, according to the Centers for Disease Control and Prevention (CDC), about 69% of American adults are overweight.

6 Tricks To Avoid Treats

Halloween can be pretty darn tricky if you’re trying to stick to a diet plan. Regular sugary treats that you’d otherwise be able to resist shrink down to delectable, fun-size versions. Having just one certainly can’t be so bad, right? Most likely not, but the problem is, we normally don’t just have ONE. We tell ourselves one won’t hurt, then what happens is we have a few more until we look down and there is a pile of wrappers that is now equivalent to a king size candy bar.

1. Stick to your regularly scheduled Sneals®.

2. Buy your candy last minute.

3. Be the boring house on the block.

4. Take Control.

5. Limit mindless eating.

6. For those of you who do end up splurging–bounce back!

Burning Calories

The following shows how many minutes of various activities it would take a 160lb woman to burn off the calories consumed.

September 01, 2017

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Superfast kid-Friendly Recipes

Picky eaters and not enough time? Dinner doesn't need to be a battle against the clock and finicky taste buds. These Kid-Friendly Recipes will have a nutritious dinner they will all love on the table in less than 20 minutes. You'll find healthy versions of the dishes your children love without derailing your weight loss journey.

Chicken & Bean Burritos

Ingredients:

  • 3/4 lb chicken breast tenders, cut into 1-inch pieces
  • 1/2 cup pre-chopped onion
  • 1 1/2 tsp chili powder
  • 1/2 tsp ground cumin
  • salt & peper to taste
  • 2 tsp canola oil
  • 1/2 cup low-sodium black beans, rinsed and drained
  • 1 tbps minced garlic
  • 2 (10-inch) flour tortillas
  • 1/4 cup shredded Monterey Jack cheese
  • Cooking spray
  • 1/2 cup pico de gallo
  • 1/4 cup low-fat sour cream

Lets Cook: Combine first 5 ingredients in a bowl; toss well. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add chicken mixture; cook 8 minutes or until chicken is done, stirring occasionally. Add beans and garlic; cook 2 minutes or until heated, stirring frequently. Divide chicken mixture evenly among tortillas. Top each burrito with 2 tablespoons cheese. Roll up each burrito. Heat a large skillet over medium-high heat. Coat both sides of burritos evenly with cooking spray. Place burritos in pan; cook 2 minutes on each side or until browned. Cut burritos in half. Top with pico de gallo and sour cream. *Serving size: 1 burrito half, 2 tablespoons pico de gallo, and 1 tablespoon sour cream.

Calories: 287 |  Protein: 25g  |  Carbs: 25g  |  Fat: 8.5g  |  Fiber: 3g

Turkey & Swiss Sloppy Joes

Ingredients:

  • 1 tbsp canola oil
  • 12 oz ground turkey breast
  • 2 cups thinly sliced kale
  • 1 cup chopped onion
  • 1 tbsp thyme
  • 1 teaspoon garlic powder
  • 4 oz pre-sliced mushrooms
  • 1 1/2 cups reduced-fat milk
  • 1 1/2 tbsp all-purpose flour
  • 3/4 cup shredded Swiss cheese
  • 4 whole-wheat buns
  • salt & pepper to taste

Lets Cook: Heat oil in a large nonstick skillet over medium-high. Add turkey; cook 6 minutes or until browned, stirring to crumble. Add kale, onion, thyme, garlic powder, and mushrooms; cook 6 minutes, stirring occasionally. Whisk together milk and flour. Add milk mixture to pan; bring to a boil. Reduce heat to medium-low, and simmer 5 minutes or until thickened. Remove pan from heat; stir in cheese, pepper, and salt. Spoon about 3/4 cup turkey mixture onto each bun. *Serving size: 1 Sandwich.

Calories: 400 |  Protein: 34g  |  Carbs: 36g  |  Fat: 5g  |  Fiber:8g

National Chocolate Chip Cookie Day

No Bake Chocolate Chip Cookie Dough

Ingredients:

  • 4 (4-ounce) Mason jars
  • 1/3 cup zero-calorie sweetener
  • 1 1/2 tablespoons creamy cashew butter
  • 1 1/2 teaspoons butter extract
  • 1 teaspoon vanilla extract
  • 3 tablespoons coconut flour
  • 1 tablespoon almond flour
  • 1/2 teaspoon salt
  • 2 Scoops Quest Vanilla Milkshake Protein Powder
  • 2 Scoops Quest Multi-Purpose Mix Protein Powder
  • 1/2 cup water (plus 1-2 tablespoons, if needed)
  • 3 tablespoons sugar-free chocolate chips (28g)

Directions:

  1. In a medium bowl, stir together sweetener, water, cashew butter, butter extract and vanilla extract.
  2. Add in both Quest Protein Powders, coconut flour, almond flour, and salt. Stir until a thick dough is formed. (If dough is too crumbly, add additional water.)
  3. Stir in chocolate chips.
  4. Divide dough between four 4-oz Mason jars, and serve.

Serving Size: One 4oz Mason jar

Calories: 200 | Protein:25g | Fat:7g | Net Carb:6g | Fiber:5g

August 01, 2017

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Posted in 3 oz, chicken, Dinner, meat, salmon, single serving, steak


Single-Serving Recipes

Chili-Rubbed Steak & Pan Salsa

Ingredients:

  • 3 oz of rib-eye steak
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon kosher salt, divided
  • 1/2 teaspoon extra-virgin olive oil
  • 1 plum tomatoes, diced
  • 1 tsp lime juice
  • 1 ½ tsp chopped fresh cilantro

Directions:

  1. Sprinkle both sides of steak with chili powder and 1/8 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steak and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steak to a plate, cover with foil and let rest while you make the salsa.
  2. Add tomatoes, lime juice and the remaining 1/8 teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steak. Serve the steak topped with the salsa.

Calories: 192 | Fat: 8g | Fiber: 1g | Carbs: 4g | Protein: 26g

 

 

Maple-Glazed Chicken Breast

Ingredients:

  • 1 tablespoon pure maple syrup
  • 1 1/2 tsp reduced-sodium soy sauce
  • 1 teaspoon lemon juice
  • 1/2 clove garlic, minced
  • 1/2 teaspoon minced fresh ginger
  • 1/8 teaspoon freshly ground pepper
  • 1 (3 ounce) boneless, skinless chicken breast

Directions:

  1. Whisk syrup, soy sauce, lemon juice, garlic, ginger and pepper in a small, shallow dish. Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once.
  2. Coat an indoor grill pan with cooking spray and heat over medium heat. Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, 3 to 5 minutes per side.
  3. Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes. Liberally baste the chicken with the reduced sauce and serve.

Calories: 197 | Fat: 3g | Carbs: 15g | Protein: 26g

 

 

Smoky Mustard-Maple Salmon

Ingredients:

  • 1 1/4 tsp whole-grain or Dijon mustard
  • 3/4 teaspoons pure maple syrup
  • Dash of smoked paprika or ground chipotle pepper
  • Dash of freshly ground pepper
  • Pinch of salt
  • 1 3-ounce skinless center-cut wild-caught salmon fillet

Directions:

  1. Preheat oven to 450°F. Line a small baking sheet or baking pan with foil and coat with cooking spray.
  2. Combine mustard, maple syrup, paprika (or chipotle), pepper and salt in a small bowl. Place salmon fillet on the prepared baking sheet. Spread the mustard mixture evenly on the salmon. Roast until just cooked through, 8 to 12 minutes.

Calories: 148 | Fat: 4g | Carbs: 4g | Protein: 23g 

July 01, 2017

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Posted in Healthy, Holiday, Summer, Tips, Weight Loss


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Note: Some flavors may not be available in every size.