Feta-Stuffed Chicken

Trying to impress the in-laws this weekend? Whip up this seemingly fancy dish — it’s not hard, we promise. Think of the ooey gooey mixture of spinach, garlic, basil and Feta cheese seeping through the chicken breast. Is your mouth watering yet? At only 208 calories per chicken breast, this recipe will surely be a keeper.

Recipe: Feta-Stuffed Chicken

Prep time: 10 minutes

Cook time: 35-40 minutes

Yield: 4 servings

Serving size: 1 breast

Ingredients

• 4 (4-ounce) boneless, skinless chicken breasts (1 pound)
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ tablespoon extra virgin olive oil
• 1 (10-ounce) package frozen spinach, thawed
• 1 teaspoon minced garlic
• ½ teaspoon dried basil
• ⅓ cup reduced-fat Feta cheese crumbles
• ½ cup low-sodium chicken broth
• 1 tablespoon lemon juice
• 1 tablespoon unsalted butter
• ½ teaspoon garlic powder
• ½ teaspoon dried oregano
• ½ teaspoon dried parsley
• ½ teaspoon Italian seasoning
Other:
• 8 toothpicks

Instructions

1. Preheat the oven to 350 ℉. Lightly spray a casserole dish with nonstick cooking spray and set aside.
2. Place chicken breasts in a plastic bag or in between wax paper. Using a rolling pin or a meat mallet, pound chicken to about ¼-inch thick.
3. Season both sides of the chicken with salt and black pepper, then reserve on a plate.
4. In a medium saucepan, heat the oil over medium-low heat. Add the spinach, garlic, and basil. Cook until spinach is heated through, about 8 minutes.
5. Remove from heat and stir in the Feta cheese.
6. Evenly distribute spinach mixture onto each chicken breast.
7. Roll the breasts up and secure the ends together with 2 toothpicks. Place the chicken in the casserole dish, seam-side down.
8. Heat the same saucepan over medium-low heat and add the chicken broth, lemon juice, butter, and the remaining seasonings. Cook until the butter has melted and sauce has warmed through, about 5 minutes, stirring occasionally.
9. Drizzle ½ cup of sauce over chicken and bake for 30-35 minutes or until the internal temperature of the chicken reaches 165 ℉.

Nutrition Information

Per Serving: (1 breast)

Calories: 208

Calories from fat: 73

Fat: 8g

Saturated Fat: 3g

Cholesterol: 77mg

Sodium: 694mg

Carbohydrates: 4g

Fiber: 1g

Sugar 0g

Protein: 27g

WWP+: 8

SmartPoints: 4

Source: http://www.skinnymom.com/feta-stuffed-chicken/

Recipe: Roasted Butternut Squash with Kale

Raise your hand if you’ve ever been intimidated by kale. Well, you shouldn’t be! There are tons of other ways to incorporate it into your diet other than raw in a salad… such as this sweet side dish! The brown sugar and natural sweetness of the butternut squash help to balance out the bitterness of the kale, and you’ve got an extra bonus of dried cranberries to carry the sweet note throughout the entire dish.

Recipe: Roasted Butternut Squash with Kale

Prep time: 20 minutes

Cook time: 25-30 minutes

Yield: 8 servings

Serving size: ¾ cup

Ingredients

• 2 tablespoons extra virgin olive oil
• 8 cups butternut squash, cut into 1-inch pieces
• ¼ teaspoon cinnamon
• ½ teaspoon salt
• Black pepper, to taste
• 1 shallot, thinly sliced
• 1 tablespoon brown sugar
• 4 cups kale, cut in bite-sized pieces
• ½ cup Reduced Sugar Craisins® Dried Cranberries

Instructions

1. Preheat the oven to 350°F and spray a baking sheet with nonstick cooking spray or line with a silicone baking mat.
2. In a large mixing bowl, toss 1½ tablespoons of oil with the squash, cinnamon, salt and black pepper.
3. Spread the squash in a single layer onto the prepared baking sheet and roast for 20-25 minutes, or until fork-tender but not mushy.
4. While the squash is roasting, heat a medium skillet over medium-high heat. Add the remaining ½ tablespoon of oil and cook the shallots until soft, about 4-6 minutes.
5. In a large mixing bowl, toss the brown sugar, kale and Craisins together.
6. In the last 5 minutes of roasting time for the squash, spread the kale mixture on top of the squash and finish cooking until the kale shrinks and wilts.
7. Gently toss the cooked shallots into the butternut squash and kale mixture.

Nutrition Information

Per Serving: (1 cup)

Calories: 140

Calories from fat: 33

Fat: 4g

Saturated Fat: 1g

Cholesterol: 0mg

Sodium: 160mg

Carbohydrates: 29g

Fiber: 6g

Sugar: 8g

Protein: 2g

WWP+: 4

SmartPoints: 5

http://www.skinnymom.com/recipe-roasted-butternut-squash-with-kale/

How to Lose Weight Fast: 3 Simple Steps, Based on Science.

There are many ways to lose a lot of weight fast.

However, most of them will make you hungry and unsatisfied.
If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.
The 3-step plan outlined here will:

• Reduce your appetite significantly.
• Make you lose weight fast, without being hungry.
• Improve your metabolic health at the same time.

All of this is supported by scientific studies.

Step 1 – Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).
These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).


The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).
Put simply, lowering your insulin puts fat loss on “autopilot.”

Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

Step 2 – Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.


Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9).
When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

•  Broccoli
• Cauliflower
• Spinach
• Kale
• Brussels Sprouts
• Cabbage
• Swiss Chard
• Lettuce
• Cucumber
• Celery

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.


Fat Sources:

• Olive oil
• Coconut oil
• Avocado oil
• Butter
• Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
 Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all (12, 13).
To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

 Step 3 – Lift Weights 3 Times Per Week

 

You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14, 15).
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.

Optional – Do a “Carb Re-feed” Once Per Week

You can take one day “off” per week where you eat more carbs. Many people prefer Saturday.
It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.

But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.
If you must have a cheat meal and eat something unhealthy, then do it on this day.
Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones (17, 18).
You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.

Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.

What About Calories and Portion Control?

 

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
However, if you really want to, then use this calculator.
Enter your details, then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section – depending on how fast you want to lose.
There are many calorie counters you can use to track the amount of calories you are eating. I like Cron-O-Meter – it is free and easy to use.
The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.

Bottom Line: It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-50 gram range.

Other Weight Loss Tips to Make Things Easier (and Faster)

Here are 7 more tips to lose weight even faster:

1. Drink More Water. One study shows that drinking water half an hour before meals helps you eat fewer calories and lose 44% more weight. It can also boost metabolism slightly (19, 20).
2. Drink Coffee or Tea. If you’re a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism (21, 22).
3. Eat a High-Protein Breakfast. Studies show that people who replace a grain-based breakfast with high-protein foods like eggs feel more full for the next 36 hours, and lose up to 65% more weight (23, 24).
4. Eat Viscous Fiber. Viscous fiber supplements like glucomannan can help you lose weight, especially around the belly area (25).
5. Choose Weight Loss Friendly Foods. Certain foods are particularly useful for losing fat. Here is a list of the 20 most weight loss friendly foods on earth.
6. Use Smaller Plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works (26).
7. Sleep Better. Poor sleep is one of the strongest risk factors for weight gain and obesity, taking care of your sleep is important (27, 28).

For even more evidence-based ways to lose weight, read this article: 26 weight loss tips that are actually based on science.

Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up.

How Fast You Will Lose (and Other Benefits)

 

You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.
I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.
If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.
For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.
It is called the “low carb flu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.
After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”
Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:

• Blood Sugar tends to go way down on low-carb diets (29, 30).
• Triglycerides tend to go down (31, 32).
• Small, dense LDL (the bad) Cholesterol goes down (33, 34).
• HDL (the good) cholesterol goes up (35).
• Blood pressure improves significantly (36, 37).
• To top it all of, low-carb diets appear to be easier to follow than low-fat diets.

Bottom Line: You can expect to lose a lot of weight, but it depends on the person how quickly it will happen. Low-carb diets also improve your health in many other ways.

 You Don’t Need to Starve Yourself to Lose Weight

If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.

By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight.

This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.

This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet (38, 39, 40).
Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.
Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less.
On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.

 http://authoritynutrition.com/how-to-lose-weight-as-fast-as-possible/

Applesauce French Toast.

Ingredients:

2 eggs

1⁄2 cup non-fat or 1% milk

1 teaspoon ground cinnamon

2 teaspoons white sugar

1⁄2 teaspoon vanilla

1⁄4 cup applesauce

6 slices whole wheat bread

Directions:

In a large mixing bowl, combine eggs, milk, cinnamon, sugar, vanilla and applesauce. 

Mix well.

Soak bread one slice at a time until mixture is slightly absorbed.

Lightly spray or oil a skillet or griddle. 

Cook over medium heat until golden brown on both sides.

Serve hot.

Refrigerate leftovers within 2 hours.

Notes

Top with applesauce, fresh fruit or yogurt.

https://www.foodhero.org/recipes/applesauce-french-toast

Applesauce French Toast.

Ingredients

2 

eggs

1⁄2 cup

 non-fat or 1% milk

1 teaspoon

 ground cinnamon

2 teaspoons

 white sugar

1⁄2 teaspoon

 vanilla

1⁄4 cup

 apple sauce

6 slices

 whole wheat bread

Directions

1. In a large mixing bowl, combine eggs, milk, cinnamon, sugar, vanilla and apple sauce. Mix well.
2. Soak bread one slice at a time until mixture is slightly absorbed.
3. Lightly spray or oil a skillet or griddle. Cook over medium heat until golden brown on both sides.
4. Serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

Top with apple sauce, fresh fruit or yogurt.

https://www.foodhero.org/recipes/applesauce-french-toast

Almond Rice Pudding.

Ingredients

3 cups

 almond milk

1 cup

 white or brown rice

1⁄4 cup

 sugar

1 teaspoon

 vanilla

1⁄4 teaspoon

 almond extract

cinnamon to taste

1⁄4 cup

 toasted almonds (optional)

Directions

1. Combine almond milk and rice in a 2-3 quart saucepan, and bring to a boil.
2. Reduce heat and simmer for 1/2 hour with the lid on until the rice is soft.
3. Add sugar, vanilla, almond extract and cinnamon. Stir and serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• Add your favourite berries to the top for some colour and a yummy taste!
• Add an extra cup of almond milk for a creamier texture.
• No almond milk? Use non-fat or 1% milk and 1½ teaspoons almond extract.

https://www.foodhero.org/recipes/almond-rice-pudding