NATURAL STEPPING STONES TO LASTING WEIGHT LOSS
EAT, DON’T DRINK, YOUR CALORIES. An 8-ounce glass of Coke has the same 100 calories as four medium-size carrots, but the Coke won’t sate your hunger. The high- fiber carrots, however, will ease that hollow feeling for a while. To help you feel satisfied throughout the day, add fiber-rich foods such as whole grains like oatmeal and brown rice, veggies, fruits like apples and oranges, and potatoes to your diet. FIND ENJOYABLE WAYS TO EXERCISE. Sustaining physical activity is important in maintaining a healthy weight, but your workouts don’t have to be a forced march. Find ways to reward yourself as you move, such as walking in your favorite park or listening to great music or podcasts on the treadmill. If finding an excellent personal trainer motivates you to get to the gym, then budget for that. Whatever it takes, your health is worth the effort!
About 40% of Americans consider themselves overweight, driving rapid growth in both prescription and non-prescription weight-loss drugs and supplements. However, the best route to lasting weight loss for many people is more straightforward and costs less. Here are four natural ways to manage your appetite and shed pounds without pricey prescription meds or supplements. EAT MORE PROTEIN. High-protein foods make you feel fuller for longer and help you consume fewer calories overall without the sugar rebound you get from carb-heavy snacks. Protein also helps maintain muscle mass while losing weight; muscle burns more calories than fat! Enjoy high-protein Greek yogurt, eggs, chicken, turkey, and fish to feel satisfied on less. DRINK MORE LIQUIDS. Many people neglect hydration and mistake thirst for hunger. While there is no one-
size-fits-all rule, according to the National Academy of Medicine, men need about 13 cups of water a day, and women need about nine, including the water and juices in fruits and vegetables. Staying well-hydrated will help keep your energy level high, your skin moist and radiant, and your mood upbeat.
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Chicken Caprese Salad Inspired by EatingWell.com
Ingredients
• 1/3 cup balsamic vinegar • 2 tbsp extra-virgin olive oil • 2 tsp Dijon mustard • 1 tsp ground pepper • 2 1/2 tsp honey • 3/4 tsp salt, divided • 1/2 tsp Italian seasoning • 1/2 tsp garlic powder
• 2 (8-oz) boneless, skinless chicken breasts, sliced • 8 cups coarsely chopped romaine lettuce • 1 lb grape tomatoes, halved • 1 (8-oz) container fresh small mozzarella cheese balls in water, drained • 1 cup fresh basil leaves
directions
1. Whisk vinegar, olive oil, mustard, and pepper in a medium bowl. Transfer 6 tbsp of mixture to a smaller bowl and whisk in honey; set aside. 2. To mixture in the medium bowl, add 1/2 tsp salt, Italian seasoning, and garlic powder. Add chicken; toss to coat. Marinate for 30 minutes. 3. Coat a grill pan with oil. Over medium heat, add chicken and cook until grill marks appear on each side, about 5–7 minutes. Transfer to a plate; let stand for 5 minutes. 4. Arrange romaine, tomatoes, mozzarella, and basil on a large platter; sprinkle with salt. Top with the sliced chicken and drizzle with the honey mixture.
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