I actually would like to know where or how to start? i am a 33 year old mother of two with a full time job and everyday i wake up and think where do i start? im always taking care of everyone but myself, i need a simple start…and what i mean is what to cook or how to start some exercise routine. anyway you can help i would appreciate a little guidance.

First of all, thanks for the question! This is actually a very popular question and is one of the main roadblocks that prevents people from ever taking action.

I want to start out by saying that it’s a good idea to first download the free low calorie diet plan!  It’s available over on our Facebook page  (If you already “like” Low-CalorieDiet.com on Facebook then click the “Free Stuff” tab to access the low calorie diet plan).

As simple as the plan may be to help people lose weight, I understand that it can still be hard to figure out where to start!  There’s a lot of information and it can feel overwhelming.  So, I want to quickly share my reply to the reader who asked the above question and add a little to it.  Check it out:

That’s a very good question!  And I actually am in a similar situation myself – similar age with 3 kids.

 

What I have found to work the best is to plan ahead.  I know what I’m eating tomorrow before it even comes.  I actually have a meal chart that I made that I have hanging in my kitchen.  You can see a similar meal chart here:  Sample Low Calorie Meal Plan

 

It only took about a half hour to put together.  Now, I don’t eat exactly the same thing everyday, but I stick pretty closely to my chart (swapping out different foods here and there, but keeping portion sizes the same) to make sure that I’m eating roughly the same amount of calories daily.  It’s a great way to control my calorie intake without having to count every calorie I eat.

 

There’s a ton of low calorie recipes to choose from on the site and since it sounds like your pressed for time,browse through the low calorie foods section for some prepackaged low calorie options.

 

Another tip I use is every time I cook a healthy dinner at night, I portion out some for my lunch the next day.  I don’t have a ton of time to cook, so when I do cook I try to make a couple meals out of it.

 

As far as exercise goes, I personally get up early before my kids get up and squeeze in a half hour workout in my basement.  I know that’s not feasible for a lot of people, so just remember to try and move more each day.  Buy a cheap pedometer and aim to walk around 10,000 steps per day.  If you do a lot of work around the house or walk around a lot at work then those steps will add up pretty quickly.

I really recommend that you incorporate some sort of cardio as well as resistance exercise program into your routine not only for weight loss purposes, but for your overall health!  I understand it can be hard to find time which is why I created these 15 Minute Workout Ideas.  There are more articles right here on this blog over in our Fitness section to help get you moving!

So, if you don’t know where to start then grab the free low calorie diet plan and start making the small changes as described above to your daily routine and the weight will come off!

If you are still struggling to start off on the right foot then leave a comment below or contact me and we’ll get you started!

Also, if you have a simple tip to help others get started you can leave it in the comments below!  We would love to hear from you!

Also check out:

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2. Why Should I Lose Weight? Why should I lose weight?  This is a question asked...
3. 5 Reasons You’re Not Losing Weight You’re following your diet and working out, but the weight...

Help! I Don’t Know Where Or How To Start Losing Weight!

Unfortunately, for those waiting till the new year to finally get in shape, history is not on your side.

In fact, if people stuck to their weight loss resolutions obesity wouldn’t be on the rise, 95% of dieters wouldn’t regain their weight back and weight related diseases wouldn’t be overtaking smoking as the nations #1 killer!

So, this year we’re going to forget about new years resolutions, diets and/or drastic weight changes!

Instead, we are going to focus on what really matters!

Creating a healthy lifestyle!

You can still set goals!  Still measure results!  And hold yourself accountable!

But, we’re not going to focus on boring diets.

Nope, we’re going to create healthy habits for permanent weight loss!

And remember, you don’t have to quickly lose weight to be successful.  If you lose only a 1/2 pound a week, by this time next year you will be 26 pounds lighter!

So, how does one create a healthy lifestyle exactly?

This site is filled with information to help you create a healthy lifestyle!  But, I understand that with the hundreds of articles on this site it can be a little overwhelming.  So, here are a few quick resources to help you get started on the right foot this year!

Setting SMART Goals For Weight Loss

How To Make Healthy Habits Stick, Permanently!

7 Habits For Successful Weight Loss

These articles will give you a great start to your new year!  If you want a more complete plan, all bundled for you in an easy-to-understand package that you can download instantly, then check out The Simple, Proven Plan for Weight Loss & Control!  This no-frills, cut-to-the-chase guide will help you learn everything there is to know about creating a healthy lifestyle and not just some temporary diet plan. Plus, it comes with 3 FREE bonuses!  Check it out now!

Also check out:

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2. Do Low Carb Diets Work For Weight Loss? An often asked question is whether low carb diets really...
3. The Drive-Thru Diet Debunked It’s that time again: a fresh start to a new...

This Years Resolution? No More Resolutions!

This site wouldn’t be where it is without you!

There are a lot of great things planned for 2012 that will really help you reach your goals, so make you sure you’re following us on Facebook, Twitter or by RSS.

And if you haven’t yet, be sure to download the Simple, Proven Plan For Weight Loss & Control!  We have surpassed 10,000 downloads of this FREE eBook!!  So don’t miss out!

So, as promised, here’s a look back at the best and most popular posts of 2011!

38 Delicious Low Calorie Meals And Snacks
The most popular post on this site with over 200,000 views in the last 3 months.

How many calories per day should I eat to lose weight?
An answer to the most important question a dieter faces.

200 Calories Or Less Meal Ideas
A list of delicious and lower calorie meal ideas.

Low Calorie Beer Comparison
A list of low calorie beers and their total calorie counts.

Delicious & Guilt Free Low Calorie Alcoholic Drink Recipes
These low calorie alcoholic recipes will allow you to have a few without the guilt!

10 Delicious Low Calorie Salad Ideas
10 low calorie salad ideas that are as light as they are delicious!

300 Calories Or Less Meal Ideas
These low calorie dishes will allow you to eat frequently without consuming a large amount of calories per day.

Low-Calorie Food That Fills
Fill up on these low calorie foods so you can feel full without all the calories!

How To Lose The Muffin Top
That unsightly layer of fat that hangs over the top of jeans?  Ya, this article helps you get rid of that.

Exercises To Lose Belly Fat Fast
The most sought after physical attribute is a six pack.  And this is exactly how you get it!

Resource Section

We added a new resource section over in the sidebar this year.  This was to gather like articles and neatly organize them all on one page.  These resources answer common questions I get submitted, so when you get a second check them out!

Low Calorie Recipes

We revamped the Low Calorie Recipe section to make it easier to find your favorite recipes.  And, of course, we will be continually adding to this section to make it more robust, so check back often.

We’re on Google +

If Google + is your thing, then be sure to check us out there and add us to your circle!  It’s a good way to stay up-to-date with the latest articles and to interact!

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The Best Of 2011

Because of this I thought it would be a good idea to revisit this subject and list 12 more low calorie mixed drink recipes!  All of these recipes are under 200 calories and best of all, you and you’re friends won’t even be able to tell the difference!

Since I already covered how to make low calorie substitutions and the importance of creating your own low calorie mixed drinks in the first article, I’ll just get straight to the recipes.

Oh, and remember to drink responsibly…for weight loss and more importantly, you’re safety!

12 Low Calorie Mixed Drinks

Tropical Autumn

Recipe courtesy of Ty Ku

Calories: 115

Ingredients
1.5 oz Ty Ku Liqueur
½ oz Pomegranate juce
2 oz Pineapple juice

Directions

1. Mix ingredients in glass and enjoy!

VuQo V8

Recipe courtesy of VuQo

Calories: 95

Ingredients
2 oz VuQo Vodka
Tomato juice

Directions

1. Mix ingredients in glass and enjoy!

Partida Margarita

Recipe courtesy of Partida Tequila

Calories: 170

Ingredients
1 oz. lime juice (app. the juice from one lime)
¾ oz. pure, organic agave nectar
¾ oz. pure spring water
1.5 oz. Partida Tequila Blanco, Reposado or Añejo

Directions

1. Shake all ingredient with ice in a shaker
2. Strain into a chilled cocktail glass

Lean & Green Spatini

Recipe courtesy of Morton’s The Steakhouse

Calories: 98

Ingredients
1.5 oz Ty Ku Soju
.5 oz Agave nectar
1.5 oz Lime juice
1 oz Soda water

Directions

1. Shake ingredients 25 times with ice.
2. Double strain into a champagne flute.

Ocean Water Cocktail

Recipe courtesy of Ocean Vodka

Calories: 97

Ingredients
1.5 oz Organic Ocean Vodka (54 calories)
3 oz Coconut Water (25 calories)
1 tsp Agave syrup (18 calories)
Mint leaves

Directions

1. Muddle mint leaves with Ocean Vodka, coconut water, and agave syrup.
2. Add ice and shake.
3. Strain and serve neat in a lowball glass with a slice of lime and sprig of mint.

Zilch Margarita

Recipe courtesy of Zilch

Calories: 97

Ingredients
1.5 oz Tequila
.75 cup water
Ice cubes
Lime or salt

Directions

1. Empty contents of 1 packet into glass.
2. Add 1 jigger (1 ½ oz) of Tequila and stir briskly until dissolved.
3. Stir in ¾ cup water. *
4. Serve over ice.
5. Add lime/ salt for garnish.

Javatini

Recipe courtesy of Coffee Mate

Calories: 120 calories

Ingredients
1/4 cup Espresso
2 Tbsp. Coffee-mate Natural Bliss Sweet Cream Flavor
¾ oz. Vodka
Ice cubes

Directions

1. Fill cocktail shaker with ice and add espresso, Coffee-mate and vodka.
2. Cover and shake for 10 to 15 seconds.
3. Strain into chilled martini glass.
4. NOTE: Try garnishing the rim of the martini glass with grated chocolate. Coat the rim with honey or agave syrup, then dip in grated chocolate.

Pineapple Martini Recipe

Recipe courtesy of My Man’s Belly

Calories: 136

Ingredients
2 Ounces Coconut Rum (I used Malibu Rum)
2 Ounces Pineapple Juice (fresh or canned)
Pineapple Wedge (optional)

Directions

1. In a shaker filled with ice add pineapple rum and juice.
2. Cover and shake vigorously.
3. Strain into martini glass.
4. Garnish with a pineapple wedge and serve.

Pom-tini

Recipe courtesy of POM Wonderful

Calories: 162

Ingredients
1 1/2 oz. POM Wonderful 100% Pomegranate Juice
1 1/2 oz. raspberry or regular vodka
1/2 oz. freshly squeezed lime
1 oz. simple syrup (equal parts sugar and cold water dissolved together)
Spiraled orange rind for garnish
Ice cubes

Directions

1. Assemble all ingredients in bar or mixing glass.
2. Shake well with ice and strain into a chilled martini glass.
3. Garnish with spiraled orange rind.

POM Fleur

Recipe courtesy of POM Wonderful

Calories: 185

Ingredients
2 oz. POM Wonderful 100% Pomegranate Juice
2 oz. vodka
1 tsp. St. Germain Elderflower Liqueur Preparation:

Directions

1. Stir all the ingredients over ice to chill and strain into a pre-chilled cocktail glass.
2. Garnish with a food-grade rose petal or other edible flower if roses are not available.

Skinny Clementine Martini

Recipe courtesy of Betty Crocker

Calories: 130 calories

Ingredients
Ice cubes
2 tbsps (1 oz) gin or citrus vodka
1 tbsp (1/2 oz) elderflower liqueur or clear orange liqueur
3 tbsps fresh-squeezed clementine juice, fresh-squeezed pink grapefruit juice or pomegranate juice
1 tbsp fresh lime juice
2 tbsps club soda
Clementine slice, pink grapefruit peel twist or fresh lime slice for garnish

Directions

1.  In cocktail shaker filled with ice, add gin, liqueur and juices. Cover; shake until well mixed.
2. Strain into martini glass; top off with club soda.
3. Garnish as desired.

Grapefruit Vodka

Recipe courtesy of Daryl Thompson of ATM Metabolics

Calories: 187

Ingredients
8oz of grapefruit juice
1 oz shot of vodka

Directions

1. Mix grapefruit juice with vodka, stir and enjoy!

Side note: According to Daryl Thompson, grapefruit contains certain chemicals called flavonoids that have the ability to inhibit or slow the body’s ability to absorb and store carbohydrates. This means the more grapefruit juice you drink, the less likely you will be able to process that holiday cheesecake into fat. Learn how grapefruit can lower your cholesterol, aid in weight loss and improve your health with his book, The Grapefruit Solution.

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12 More Low Calorie Mixed Drink Recipes

Here’s my situation; I am really good about exercising and I count calories to stay in check. My problem is my boyfriend!  For some reason whenever I’m with him I feel like calories don’t count and I end up eating whatever I want. Any ideas for getting out of that mind set?

It can be tough to stick to a diet plan when you’re around certain people.  Why?  Sometimes when you’re around these people your priorities change, you let you’re inhibitions go or perhaps your family or those closest to you eat whatever they want, so the temptation is always there…staring at you..saying eat me!

Either way, we need to learn to deal with these situations.  All the advice I give on this blog is fine and dandy, but the real world always provides tough obstacles that we need to overcome to reach our goals.

So, here is how I proposed that Rachel tackles her problem.  Honestly, it’s a similar problem that I face when I’m around my family and it may hit home with you too!

First of all, if you overindulge every once in a while with your boyfriend then honestly I would say it’s no big deal.  Remember, it’s OK to cheat every now and then.  Go ahead and enjoy!

However, if it occurs regularly then you should explain to your boyfriend your health and diet goals and ask that he helps when he is around.  Maybe you could even get him interested in eating healthy and you could experiment together with healthy low calorie recipes. Support from loved ones can make all the difference.

Another good option is to plan ahead.  If you know you’re going to be around your boyfriend and there’s a good chance you might overindulge, then eat less calories during the day to balance out the extra calories you will be eating later.  A little planning can go a long way.

Lastly, and what most people don’t like to hear, is that you’re in control of your actions.  You obviously know there’s a problem and only you can fix it.  I’m impressed that you’re already controlling your calories and exercising!  You’re already way ahead of most people!  So, I don’t see why in time that you can’t learn to control yourself around your boyfriend.  Just slowly work on it and remember that slow lifestyle changes overtime lead to extraordinary results!

If you have faced and overcome a similar situation, please let us know in the comments below how you have handled it.

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How Do I Eat Healthy When My Family Doesn’t?

Between misleading labels and “healthy” foods unknowingly loaded with sugar and fat, it can be hard to understand what is really good for us and what’s not.

If you’re frustrated by all the marketing hype and popular dieting misconceptions, you’re not alone!  So, to help put an end to a few of the more popular dieting trends and unhealthy eating habits, I put together this little guide to dispel the myths and offer a few healthy alternatives.

Gorging On Energy Bars

A lot of those so-called “energy” or “power” bars are nothing more than a glorified candy bar, packed with processed ingredients sweeteners and saturated fat.  Plus, if you eat these in addition to your regular meals you could easily be consuming an extra couple hundred calories per day!

That doesn’t mean that all energy bars are bad.  When choosing a bar be sure to look at the nutritional information.  Keep the calories under 300 if you’re replacing a meal with it or under 150 calories if you’re eating it as a snack.  Pay close attention to the list of ingredients and look for bars with minimally processed, natural ingredients (typically the fewer ingredients the better).  Bars high in fiber and protein will help fill you up and keep you feeling fuller longer!  A couple of my favorite are Power Crunch Bars and Raw Revolution 100 Calorie Bars.

Replacing Water And Other Drinks With Sports Drinks

The first thing most people reach for when trying to reduce the amount of soda they drink is sports drinks.  They taste better than water and are full of vitamins and minerals so they got to be healthy right?  Not exactly!

Many sports drinks can contain as much sugar and calories as the soda they’re replacing.  As a matter of fact, one 20oz bottle of a leading regular sports drink contains more sugar than what the American Heart Association recommends for an entire day.

But, that doesn’t mean you’re stuck drinking boring ol’ water all the time.  There are many sugar and calorie free sports drinks on the market or you can try making your own flavored drink- just take a glass of water and add some berries, orange slices, cucumber or lemon.

Following New Fad Diets

Unfortunately, fad diets still pop up on a regular basis and they are increasingly being backed by celebrities and bogus promises of rapid weight loss.  From HCG to detoxes to only eating foods that are the color purple, these fad diets are not only worthless for long-term weight loss, they can be downright unhealthy!

There’s only one healthy diet that is time-tested and that’s eating healthy foods, being mindful of your caloric intake and consistently following those two principles!  Can you lose weight with the latest fad diets mentioned above?  Sure, but it’s not typically a healthy way to lose weight and you’re likely to regain the weight back when you return to regular eating habits. Instead of making drastic changes to your diet, create healthy eating and exercise habits to lose weight.  Learn how to make healthy lifestyle changes with our free low calorie diet plan.

Consuming Fat-Free Foods Thinking They Are Low Calorie

Many processed foods like chips and crackers that are low in fat contain just as many calories because the fat was replaced with a filler, like sugar or other processed carbs.

Instead of looking for “low fat” alternatives to your favorite foods, simply enjoy the full fat varieties in moderation.  Fat isn’t necessarily the enemy, as long as you don’t exceed your daily limits, and some fats like mono’s and poly’s are actually healthy for you.

Assuming The Salad You’re Eating Is Healthy

If you think you’re playing it safe by ordering the salad then you might be doing more harm than good!  In fact, many restaurant salads or those pre-made salad kits at the store can pack as many calories as a Big Mac or more!  The Chicken & Spinach Salad from IHOP, for example, contains 1600 calories!

Salads can be healthy without all the high calorie extras piled on top.  Always ask for the dressing on the side and choose low calorie salad dressings like Newman’s Own Low Fat Sesame Ginger Dressing. Go easy on the cheese and croutons and when applicable choose grilled chicken over the breaded or fried varieties.  Check out these low calorie salad tips to create a tasty salad without all the calories!

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5 Popular Diet Trends That Are Bad For Your Health

Plus, there’s nothing better than the aroma that fills your house while the food cooks!

Combine the ease of cooking in a crock pot with low calorie foods and you have a recipe for easy weight loss.

Plus, these low calorie crock pot recipes are made with healthy, nutrient packed ingredients that not only add delicious flavor, but may improve your well-being!

Enjoy!

Quick Jump:

1. Vegetable Soup (66 calories)
2. Southwestern Spicy Pork (169 calories)
3. South Of The Border Chicken (170 calories)
4. Mongolian Beef Goulash (180 calories)
5. Chicken Stew  (190 calories)
6. World’s Best Chicken Tortilla Soup (200 calories)
7. Slow Cooked Bean & Barley Soup (205 calories)
8. Slow Cooked Breakfast Skillet (220 calories)
9. Slow Cooked Chili (260 calories)
10. Lean Turkey Chili (270 calories)

Vegetable Soup

Servings: 10

Ingredients

• 1 can of low sodium chicken broth
• 1/2 head of Cabbage – chopped
• 3 large carrots – chopped
• 8 stalks of celery
• 1 onion chopped
• 2 large green peppers
• 1 tomato
• 1 pkg of lipton onion soup mix
• 12 oz can of low sodium v-8 juice

Directions

1. Chop all veggies into bite size pieces and add to a large crock pot – cook on high for two hours and then on low for 3 hours.

Nutrition Info
Calories: 66, Fat: 0.5g, Carbs: 12g, Protein: 4g

Back to the Top

Southwestern Spicy Pork

Servings: 8

Ingredients

• 1 onion, chopped
• 2.5 lbs pork shoulder roast
• 1 – 16 oz jar green salsa
• 1/2 cup chopped fresh cilantro
• 2 serrano chile peppers
• Pepper to taste

Directions

1. Spray slow cooker with non-stick spray.
2. Layer the chopped onion into the bottom of a slow cooker.
3. Season the pork shoulder with salt and pepper and place atop the chopped onion.
4. Pour the green salsa over the pork and sprinkle the the cilantro over top.
5. Drop the serrano chile peppers into the slow cooker.
6. Cook on low for about 8 hours.
7. Gently remove the pork to a cutting board.
8. Shred the pork shoulder with a pair of forks.
9. Pour liquid from the slow cooker over shredded pork to serve.

Nutrition Info
Calories: 169, Fat: 8g, Carbs: 5g, Protein: 16g

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South Of The Border Chicken

Servings: 6

Ingredients

• 6 – boneless and skinless chicken breast halves
• 1 jar Salsa
• 1 tbsp brown sugar
• 1 tbsp brown mustard

Directions

1. Place chicken in crock pot or casserole dish.
2. Mix salsa, brown sugar and mustard in a medium bowl.
3. Pour mix over chicken
4. Cook in crock pot on low for 6-8 hours.

Nutrition Info
Calories: 170, Fat: 2g, Carbs: 10g, Protein: 28g

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Mongolian Beef Goulash

Servings: 8

Ingredients

• 2 lbs beef stew meat or lean steak cut up.
• 2 tbsp sweet or hot paprika
• Freshly ground pepper
• 1 large onion, chopped
• 1 small red bell pepper, chopped
• 1 – 14oz can diced tomatoes
• 1 – 14oz can reduced-sodium beef broth
• 1 tsp Worcestershire sauce
• 3 cloves garlic, minced
• 2 bay leaves
• 1 tbsp cornstarch mixed with 2 tbsp water

Directions

1. Spray crockpot with non-stick spray.
2. Place beef in croockpot.
3. Sprinkle the beef with paprika and pepper.
4. Add diced tomatoes, broth, Worcestershire sauce, chopped onion, chopped bell pepper and garlic.
5. Place bay leaves on top.
6. Cover on low for 6-8hrs or until beef is tender
7. Remove the bay leaves and add the cornstarch mixture to the stew and cook on high, until thickened – usually 10-15 minutes.

Nutrition Info
Calories: 180, Fat: 5g, Carbs: 6g, Protein: 25g

Back to the Top

Chicken Stew

Servings: 8

Ingredients

• 2 lbs boneless, skinless chicken breasts
• 1 cup zucchini, chopped
• 1 cup carrots, sliced
• 1/2 cup celery, chopped
• 4 cups low sodium chicken broth
• 1/4 cup fat free half and half
• 1/2 cup water
• 1 tsp fresh rosemary, finely chopped
• 1 tsp fresh thyme leaves
• 1/2 cup chopped fresh parsley
• 3 bay leaves
• 1/2 tsp freshly grated lemon zest
• 2 tbsp cornstarch
• 2 tbsp lemon juice
• 1 tsp salt
• 1/2 tsp black pepper

Directions

1. Spray a large crockpot with non-stick spray and turn to high heat.
2. Cut chicken into small, bite-size chunks and add to crock pot.
3. Add broth, celery, zucchini, carrots, thyme, rosemary, bay leaves and lemon zest.
4. Coverand cook until the chicken is very tender for about 4 hours.
5. Transfer the chicken and vegetables to a bowl; discard bay leaves.
6. Boil remaining juice over high heat. Boil until reduced to 2 cups, 15 to 20 minutes.
7. Mix cornstarch with remaining 1/4 cup water in a small bowl. Add to the pan and cook, stirring, until slightly thickened.
8. Add half and half and lemon juice; stir until boiling.
9. Return the chicken and vegetables to the sauce and heat through
10. Season with pepper and parsley.

Nutrition Info
Calories: 190, Fat: 4g, Carbs: 11g, Protein: 25g

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World’s Best Chicken Tortilla Soup

Servings: 8

Ingredients

• 1 lb. shredded and cooked chicken
• 1 – 15 oz can whole peeled tomatoes, mashed
• 1 – 10 oz can enchilada sauce
• 1 medium onion, chopped
• 1 – 4 oz can chopped green chile peppers
• 2 tbsp minced garlic
• 2 cups water
• 1 – 14.5 oz can low sodium chicken broth
• 1 tsp cumin
• 1 tsp chili powder
• 1/4 tsp black pepper
• 1 bay leaf
• 1 – 10 oz package frozen corn
• 1 tbsp chopped cilantro
• 2 whole wheat tortillas
• vegetable oil

Directions

1. Place chicken, tomatoes, enchilada sauce, onion, green chiles, and garlic into crock pot.
2. Pour in water and chicken broth, and season with cumin, chili powder and pepper.
3. Stir in corn and cilantro.
4. Cover and cook on Low for 6 to 8 hours (recommended) or on High for 3 to 4 hours.
5. Preheat oven to 400 degrees F.
6. Cut tortillas into strips and place on a baking sheet.
7. Bake in preheated oven until crisp, about 10 to 15 minutes.
8. To serve, sprinkle tortilla strips over soup.

Nutrition Info
Calories: 200, Fat: 10g, Carbs: 20g, Protein: 17g

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Slow Cooked Bean & Barley Soup

Servings: 6

Ingredients

• 1 large onion
• 1 large stalk celery
• 1 large carrot
• 9 cups water
• 4 cups low sodium chicken broth
• 1/3 cup dried black beans
• 1/2 cup pearl barley
• 1/3 cup dried kidney beans
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1/2 tsp dried oregano

Directions

1. Spray crockpot with non-stick spray and turn on low.
2. Dice onion, celery and carrot and add to crock pot.
3. Add water, broth, barley, black beans, kidney beans, chili powder, cumin and oregano.
4. Let cook for 6 hours on low, stirring occasionally.

Nutrition Info
Calories:205, Fat: 2g, Carbs: 32g, Protein: 11g

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Slow Cooked Breakfast Skillet

Servings: 12

Ingredients

• 32 oz frozen hash browns
• 1 lb cooked lean ham, cubed (preferably minimally processed)
• 1 onion
• 1 green bell pepper
• 1.5 cup shredded cheese
• 6 eggs, 6 egg whites
• 1 cup skim milk
• 1 tsp salt
• 1 tsp black pepper

Directions

1. Dice the onions and green peppers.
2. Spray crockpot with non-stick spray and add half of the hash browns, then ham, onions, peppers and cheese. Repeat to layer the ingredients.
3. Beat eggs, milk salt and pepper pour over layers in the crock pot. Cover and turn on low.
4. Cook for 10-12 hours.

Nutrition Info
Calories: 220, Fat: 11g, Carbs: 17g, Protein: 15g

Back to the Top

Slow Cooked Chili

Servings: 8

Ingredients

• 1 lb lean ground beef
• 3/4 cup diced onion
• 3/4 cup diced celery
• 3/4 cup diced green bell pepper
• 2 tbsp minced garlic
• 2 – 10.75 oz cans tomato puree
• 1 – 15 oz can kidney beans with liquid
• 1 – 15 oz can kidney beans, drained
• 1 – 15 oz can cannellini beans with liquid
• 1/2 tbsp chili powder
• 1/2 tsp dried parsley
• 3/4 tsp dried basil
• 3/4 tsp dried oregano
• 1/4 tsp ground black pepper
• 1/8 tsp hot pepper sauce

Directions

1. Brown the beef in a skillet over medium heat and drain grease.
2. Place the beef in a slow cooker, and mix in onion, celery, green bell pepper, garlic, tomato puree, kidney beans, and cannellini beans.
3. Sprinkle with chili powder, parsley, basil, oregano, black pepper, and hot pepper sauce.
4. Cover, and cook on low for 8 hours.

Nutritional Info
Calories: 260, Fat: 6g, Carbs: 32g, Protein: 19g

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Lean Turkey Chili

Servings: 12

Ingredients

• 2 lbs 99% Lean Ground Turkey
• 1 large Onion, diced
• 2 – 15 oz. cans Black Beans
• 2 – 15 oz. cans Kidney Beans
• 2 – 10 oz. cans Tomato Soup
• 1 – 10 oz. can Diced Tomatos
• 1 – 8 oz. can Tomato Paste
• 1 tsp. Taco Seasoning
• 2 tsp. Ground Cumin
• 2 tsp. Chili Powder

Directions

1. Brown ground turkey in large skillet and drain.
2. Spray a large crockpot with non-stick spray.
3. Combine turkey with all other ingredients in large crock pot.
4. Cook 6-8 hours on low.

Nutrition Info
Calories: 270, Fat: 1g, Carbs: 35g, Protein: 30g

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Looking for more healthy recipes?  Check out the ever-growing low calorie recipe page for more ideas and inspiration!

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10 Tasty Low Calorie Crock Pot Recipes

Before you go blaming those closest to you for sabotaging your diet, realize that food is often the center piece of relationships.  Think about it – family gatherings are usually coupled with a large meal, co-workers and after work happy hour drinks go hand in hand and what’s a date without first having dinner?  The list goes on…

Now, that doesn’t mean you have to ditch your diet every time someone or some event throws food in your face.  You just need to learn how to say no to food and/or choose healthier options.

Let’s take a look at a few popular scenarios where it’s hard to say no to food and see how you can resist temptation.  Many of these ideas offer a way to turn down food or choose a healthier option without actually having to utter the word “No”, which makes it a lot easier to deal with.

At Work

You spend on average a third of your day at work so it’s good to have a plan for those office potlucks, when a co-worker brings in donuts, office parties and so on.

You may first want to ask that all treats brought in stay in the break room.  Simply put, out of sight, out of mind.  Plus, studies show that when you see food you are more likely to eat it.

If your office is throwing a party then bring a healthy, low calorie dish for you to eat.  Or eat before you go and simply say “No thanks, I’m full” when somebody offers you food.

If there is a particular goodie that you really have your eye on then go ahead and take a few bites and throw the rest.  You can still enjoy your favorite foods, just enjoy in moderation.

When Eating Out

The good thing about eating out is you have the option to order a light and healthy meal (at most restaurants).  But, if you’ve ever tried  to order a light salad with a group of friends I’m sure you’ve heard a few remarks about your meal choice. So, keep the conversation away from what you’re eating.  Basically, don’t make a big deal about what you’re eating and your friends likely won’t either.

If you do splurge a little while eating out just make up for it later by eating a light dinner or upping the intensity in your workout that day.  A little planning can save you hundreds of calories!  Check out our ultimate guide to healthy fast food eating for more ideas.

During Holidays And Family Gatherings

Saying no to food can be tough during holidays and family gatherings that are centered around food like Thanksgiving, Christmas and Fourth of July. Luckily, with a little planning you can navigate through these gatherings without blowing your diet.

Try filling up on fruits and vegetables before attending holiday parties.  Or if there’s a veggie tray at the party hit that up first (maybe even offer to bring one).  The high fiber and water content will fill you up without all the calories, so you’re less likely to overindulge on high calorie goodies later.

If you happen to overeat at your holiday lunch just plan on having a light dinner to make up for it.  And remember, it’s OK to try a slice of grandma’s famous pumpkin pie.  It wouldn’t be a holiday meal without it!  Just limit yourself to one small slice and slowly eat it.  Check out our healthy holiday eating tips for more ideas.

At Happy Hour

You can enjoy a few drinks and even an appetizer during happy hour with your friends if you plan ahead!  Aim to drink only a couple low calorie beers or low calorie mixed drinks and if you eat an appetizer just make that your dinner.

After you’ve consumed your few drinks just switch to club soda and lime and your friends will be none the wiser.  Just remember that once you have a few drinks it can be easy to let your guard down and let your inhibitions go!

How To Say No To Family And Friends

Sometimes the people who have the hardest time dealing with your diet are those closest to you.  There are many different reasons, for example, your spouse may be afraid that if you lose weight you may develop a wandering eye.  Or perhaps, your mom shows affection through baking goodies for you.

Whatever the reason is, you need to explain to them your situation and that their support is needed!  You don’t want to have to tell them “No” time after time, so getting them on board and offering support rather than temptation is key to staying on your diet and creating healthy habits that last a lifetime.

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How To Say No To Food

If your scale says you’ve lost 2 pounds it could just be water weight or perhaps even a loss of muscle!  Neither of which are necessarily a good thing.

Conversely, one could lose 10lbs of fat and gain 10lbs of muscle and not see any movement on the scale, but will see a noticeable change in the way they look and feel.

This is why your goal should be to burn body fat and not to simply lose weight!

Since this is a topic we’ve covered several times in detail I thought it would be a good idea to pull together all of those posts and create one ultimate guide full of the best fat burning tips!

Fat Burning Diet Tips

If you want to burn fat you have to get your diet in check first.  As the old saying goes, “You can’t out-train a lousy diet”.  So, the first thing we will look at is how many calories we need and the best fat burning foods to help us lose weight.

How Many Calories To Lose Weight
First things first, you must create a caloric deficit to burn off body fat.  If you’re not losing weight then you probably don’t have your calories in check.  Conversely, if you’re starving all the time you may be cutting out too many calories – which can also lead to a slower metabolism and loss of muscle mass!

Fat Burning Foods
Once you have your calories in check, it’s important to add these fat  burning foods to your diet.  They will help fill you up and keep you feeling full between meals!  Plus, their high thermogenic effect will help your body burn more calories!

Also, be sure to check out our resource on how to cut calories for some simple and effective tips to easily and safely consume less calories!

Fat Burning Workout Tips

As important as dieting is, in order to effectively burn fat and preserve muscle mass you should exercise, as well.  The following articles will teach you the most effective methods to burning off body fat and building lean muscle.

Fat Burning Workouts
There’s a lot of confusion about the best way to burn off body fat.  And with about a million different exercises out there to choose from how do you know which one’s make for a good fat burning workout?  This article reveals that secret!

Exercises To Lose Belly Fat Fast
Are you doing hundred’s of crunches trying to burn the fat off your belly?  STOP! This article will give you an in-depth look at how to really burn off abdominal fat!

Putting It All Together

Of course, for best fat burning results you will want to incorporate both the fat burning diet and workout tips into your daily lifestyle!  The following articles discuss both the dieting and workout aspects and offer a few more golden nuggets to get the most fat burning “bang for your buck”!

Best Way To Lose Belly Fat
This article discusses both the diet and fitness sides of burning off fat and even gives a few important tips to maximize your results.  You’ll want to make sure you incorporate these tips into your everyday lifestyle.

Burn Body Fat With These Proven Strategies
Another article that discusses the importance of both diet and fitness for losing overall body fat.  Pay attention to the two most important types of fitness you should perform to really burn off that stubborn body fat.

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Fat Burning Tips That Work!

And while there are a few tricks to rev up your metabolism, there is one very important element that can’t be overlooked: Consistency!

If you want to truly boost your metabolism then you need to make the 4 principles below a consistent part of your daily lifestyle.

Keep in mind, however, if you’ve ever followed any crash diets or battled an eating disorder, you may have caused metabolic damage.  The good news is this can be repaired, but it may take a little longer to get your metabolism fired back up.

So, to turbo-charge your metabolism and burn fat like never before follow these 4 simple, yet effective guidelines!

Sufficient Calorie Intake
Cutting too many calories can actually cause metabolic damage and slow down your metabolism.  So, make sure if you’re trying to lose weight to create a small caloric deficit.  Learn how many calories to lose weight you must consume for optimal results.

Lean Proteins & Fibrous Veggies
You will want the bulk of your diet to be made up of unprocessed, natural fat burning foods with a high thermic effect like lean meats and fibrous vegetables.  Chicken breasts, fish, turkey, and egg whites are all great protein sources while any green veggies and salads make for great vegetable options.

Resistance Training
Perform resistance exercises that use the large muscle groups – squats, deadlifts, rows, presses, etc.  Resistance training is important if you have a damaged metabolism. It boosts your metabolism for a short while after your workout, burns a lot of calories and it prevents loss of muscle when you’re dieting.  Don’t be afraid of adding resistance training to your arsenal.

Cardio Training
Walking and other low intensity activities are a great way to boost your metabolism, but for an even bigger metabolic boost try upping the pace!  Even if long bouts of running aren’t your thing, try walking at a brisk pace for a minute followed by a slow walk for 30 seconds and repeat.  This type of interval training can raise your metabolism and burn more calories in a shorter period of time than just regular walking.

That was a quick glimpse into 4 of the best ways to boost your metabolism.  Just remember, consistency is key! You’re metabolism won’t instantly fire up by performing the above just once, but rather builds up and gets faster overtime.

Looking for an added boost? Incorporate these into your diet:

Cayenne pepper – Consuming spicy foods with cayenne pepper can temporarily increase your metabolic rate by up to 23% according to studies. Add a dash to your favorite stews, casseroles, etc.

Coffee – Coffee can stimulate your central nervous system and increase your metabolic rate.  Just don’t overdo it with high calorie extras like creamer and sugar or the slight metabolic increase will be pointless.

Green Tea -  Studies have shown that participants who drank tea, especially caffeinated tea, lost weight. The caffeine and catechins present in tea have been shown to rev up the metabolism for a few hours.  Aim to drink at least 2 cups a day.

Water – Water may raise your metabolism so try drinking a tall glass before every meal.  And don’t forget you can up your water intake by eating water-rich foods such as fruits, veggies and broth-based soups.

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How To Boost Your Metabolism