Forme et Santé
Eat Well, Lose Weight

Eat Well, Lose Weight


New year, new you! Eat Well, Lose Weight is a collection of kitchen-tested recipes that make weight loss achievable. Eat Well, Lose Weight delivers recipes that are equal parts healthy, fresh, and delicious. Cut your sugar intake, power-up your workouts, and increase your fresh veggie and fruit intake. Kick-start your new regimen with a series of weeknight-friendly recipes that make eating clean and wholesome foods easy. We’ve updated our nutrition parameters to allow some wiggle room for grams of healthy fats (from ingredients such as salmon, avocado and nuts), but reasonable portion size and calorie counts are still crucial for this magazine.

United States
Meredith Corporation
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1 min.
welcome to the new year! it’s time for a new you.

You resolved to prioritize your health this year, and your resolution starts here. Whether you plan a complete overhaul on your eating or want to start slowly on the road to where you need to be, you’ve already taken the first (and most important!) step by choosing to put YOU first this year. As you begin to change your eating habits, keep this in mind: Nutritional science evolves faster than we can respond, and reliable research often gets buried underneath unsubstantiated claims and detox schemes. This magazine recommends that to take off excess weight and keep it off long term, you should rely on proven evidence and eat a variety of nutritious foods to get your metabolism on track. Once you get to your goal weight, keep it up. Turn healthful…

1 min.
what do i eat?

MENU 1 BREAKFAST Veggie, Bacon, and Quinoa Quiche Wedges page 12 (205 calories) 1 cup sliced strawberries (55 calories) SNACK Apple + peanut butter page 9 (190 calories) LUNCH Stacked Veggie Sandwiches with Pimiento Cheese page 29 (238 calories) ½ cup baby carrots + 2 Tbsp. ranch dressing (170 calories) SNACK Pretzel crackers + tuna page 9 (170 calories) DINNER Roasted Salmon with Herbs and Yogurt page 19 (328 calories) Veggie and Bread Skewers page 94 (58 calories) 8 oz. skim milk (90 calories) TOTAL 1,504 calories MENU 2 BREAKFAST Cherry-Berry Oatmeal Smoothies page 15 (121 calories) Hard-boiled egg (80 calories) SNACK Almonds + raisins page 9 (195 calories) LUNCH Pork, Brussels Sprouts, and Barley Bowls page 37 (352 calories) SNACK Pretzel crackers + hummus page 9 (260 calories) DINNER Roasted-Cauliflower Mac and Cheese page 79 (295 calories) Walnut-Onion Green Beans page 93 (113 calories) 8 oz. skim milk (90 calories) TOTAL 1,506 calories MENU 3 BREAKFAST Freezer Egg Sandwiches page 13 (270 calories) 1 medium banana (110 calories) SNACK Greek yogurt + blueberries page 9 (184 calories) LUNCH Shaved Brussels Sprouts and Apricot Salad (with chicken option) page…

3 min.
ready. set. goals.

1 READY. Ask yourself what you want to change. Why is it important for you to make this change? Picture the person you want to become and the lifestyle you desire. NEXT, JOT DOWN THE BENEFITS OF CHANGE VERSUS THE COSTS OF NOT CHANGING. Ask yourself if you’re ready to make the changes to become the person you believe you can be. How confident are you that you can change if you set your mind to it? RATE YOURSELF ON A SCALE OF 1 TO 10. WHAT WOULD MOVE YOU FROM A LOWER NUMBER TO A HIGHER NUMBER? Keep top of mind: YOU CAN DO THIS! You must believe in yourself before change can happen. 2 SET. Once you are ready, you need to identify problem behaviors and develop a plan to overcome them. WHAT ARE YOUR CURRENT PROBLEM BEHAVIORS?…

5 min.
the buzz

CLEAN EATING WHAT IS IT? Focuses on eating real foods and whole ingredients. Encourages preparing and eating meals at home, so you know what you’re eating. Think of it as eating for nourishment and how what you eat impacts the environment. DO EAT Fresh produce and whole grains. DON’T EAT Processed foods with additives you can’t pronounce. PROS No strict calorie counting. Does not cut out or restrict entire food groups. CONS More work goes into preparing meals, because you’ll be peeling, slicing, and chopping fresh whole foods. You must carefully review the ingredient lists of any packaged items you use. It’s harder to eat on the go or dine out. PLANT-BASED DIET WHAT IS IT? Ideal for those who want to reduce meat consumption but aren’t ready to go full vegetarian. DO EAT Fruits, vegetables, whole grains,…

2 min.
sugars what are the differences?

Fruit and milk contain naturally occurring sugars yet are part of a balanced diet. For example, a glass of milk has 12 grams of sugar, but it’s all sugar from naturally occurring lactose. Only flavored milks, like chocolate, contain added sugar. Check ingredient lists when you shop to pick processed foods with low amounts of added sugar. Food labels list ingredients in descending order by weight, so look to see if sugar is among the first few ingredients (see “Sugar Aliases,” below). Some food manufacturers sneakily try to get around listing a sugar first by using multiple forms of sweeteners—each in a small amount—to make a product appear to contain little added sugar. Fortunately, the Food and Drug Administration requires that all labels must list the amount of added sugars…

8 min.
prep ’n’ go breakfast

CHOCOLATE MONKEY BARS PREP 20 minutes CHILL 1 hour Nonstick cooking spray¾ cup crunchy peanut butter½ cup honey3 Tbsp. coconut oil2 Tbsp. unsweetened cocoa powder2 cups regular rolled oats, toasted*2 cups banana-nut granola2 cups whole grain wheat flakes cereal, such as Total½ cup roasted, salted pepitas 1. Line a 13×9-inch baking pan with foil, extending foil over edges of pan. Coat foil with cooking spray. 2. In a 4- to 6-qt. pot combine the next four ingredients (through cocoa powder). Cook and stir over medium until melted and nearly smooth. Remove from heat. Stir in the remaining ingredients. 3. Spoon mixture into prepared baking pan; press firmly. Cover with waxed paper, set another pan on top, and weight down with cans of food. Chill 1 to 2 hours or until firm enough to cut. Remove cans…