Tips

Top Ten List for Increasing Energy Levels and Jumpstarting Weight Loss

Eat breakfast (a must) oatmeal, eggs, cereal, yogurt, and fruit. Something to kick start your system first thing in the morning. This will help to initiate the burning of calories and to stop your body from storing fat as an energy source.
Drink 2-3 litres of water throughout the day (approx. 8 to 10 glasses)
Stay away from white pasta, breads, and white floured products for the next few weeks (choose whole wheat instead.)
Eat most of your carbohydrates (fruits, cereals, oatmeal, veggies, and potatoes before 2:00pm in the afternoon.) That doesn’t mean you can never eat them after 2:00 pm just minimize and be smart about it– Don’t eat a spaghetti dinner at 7 at night.
Try to get in 3 sessions of 30 to 40 minutes of exercise a week. Walk, run, bike, swim, push ups, sit ups whatever you can do to burn calories for 30 to 40 minutes at a medium intensity (70-85% of your Max Heart Rate.)
Minimize salt consumption. Watch out for soups, and canned products.
Try to eat more protein. Your body uses protein more efficiently to help build muscle, which in turn burns fat. (Foods like chicken, tuna, beef, eggs, nuts etc.)
Minimize alcohol consumption for the next few weeks. Only drink alcohol mixed with water, red wine or light beer in reasonable quantities.
No sweets! Limit to one cheat day a week.
Finally, you need to eat 5 smaller meals a day instead of 2 or 3 large ones. This will help minimize fat absorption in your system. The largest meal of the day should be lunch or breakfast and remember to eat dinner before 7 at night.

I guarantee after about 2 or 3 weeks following these guidelines your energy levels will increase dramatically.

Recipes

Crockpot Sour Cream Salsa Chicken

Ingredients

4 skinless boneless chicken breast halves
1 package reduced-sodium taco seasoning mix
1 cup salsa
2 tablespoons cornstarch
1/4 cup light sour cream

Directions

Spray the crockpot with cooking spray. Add the chicken breasts. Sprinkle with
Taco Seasoning. Top with salsa. Cook on low for 6 hours. When ready to serve, remove the chicken from the pot. Place about 2 Tbsp. cornstarch in a small amount
of water. Stir well. Stir the cornstarch mixture into salsa sauce. Stir in 1/4 cup of sour cream.
Per Serving (excluding unknown items): 170 Calories; 2g Fat (10.3% calories from fat); 28g Protein; 9g Carbohydrate; 1g Dietary Fiber; 70 mg Cholesterol; 403 mg Sodium.

Exchanges: 0 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other

Carbohydrates. 3 POINTS per serving

Ground Chicken Enchiladas

Ingredients

1/2 lb. lean ground chicken (or ground turkey or extra lean ground beef)
1/2 cup chopped green peppers
1/2 cup chopped red peppers
2 cups salsa, divided
1 can black beans, drained, rinsed
1/2 cup shredded cheese, divided
2 Tbsp. calorie wise Italian dressing
8 whole wheat tortillas (6 inch)
2 Tbsp. chopped fresh cilantro (optional)

Directions

Preheat oven to 400 F. Cook meat and peppers in large nonstick skillet on medium heat until meat is no longer pink, stirring frequently. Add 1 cup of the salsa and all the beans; simmer 3 to 4 min. or until peppers are tender. Remove from heat; stir in 1/4 cup of the cheese.

Spread 1/4 cup of the salsa onto bottom of 9x13 baking dish. Brush dressing lightly over both sides of tortillas. Stack 4 of the tortillas and wrap them in a large sheet of waxed paper. Microwave on high 20 to 30 sec. or just until warm. Immediately spoon 1/3 cup meat mixture down centre of each warm tortilla; roll up. Place seam side down in dish. Repeat with remaining 4 tortillas and remaining meat mixture. Spoon remaining 3/4 cup salsa evenly over filled tortillas; cover with foil.

Bake 20 min. or until heated through. Uncover; top with remaining ¼ cup cheese. Bake an additional 2 to 3 min. or until cheese is melted. Top with cilantro.

Makes 4 servings.

Low-Fat Oatmeal Protein Pancakes with Cottage Cheese

Recipe makes two servings of three, 1/4 cup pancakes

Ingredients

1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries with their juices as a topping

Directions
1. Blend first four ingredients until smooth (I use the magic bullet; if you use a blender be sure to put the wet ingredients in first)
2. Pour approximately 1/4 cup batter for each pancake onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water-if it sizzles, its hot enough)
3. When pancake bubbles, flip and cook the other side
4. Top with frozen, organic strawberries-warmed and sliced and poured over the top with their juices. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas. You can use Splenda to taste.

Nutrition Facts
Makes 2 Servings (Three ¼ cup pancakes with ¼ cup strawberries)

Amount Per Serving

Calories: 254.5
Total Fat: 3.3 g
Saturated Fat: 0.8 g
Sodium: 280.0 mg
Potassium: 297.8 mg
Total Carbohydrate: 33.8 g
Dietary Fiber: 5.3 g
Sugars: 2.5 g
Protein: 21.3 g