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category_outlined / Forme et Santé
Eat Well, Lose WeightEat Well, Lose Weight

Eat Well, Lose Weight

2019

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.

Pays:
United States
Langue:
English
Éditeur:
Meredith Corporation
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access_time1 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…

access_time1 min.
what do i eat?

MENU 1BREAKFASTVeggie, Bacon, and Quinoa Quiche Wedgespage 12 (205 calories)1 cup sliced strawberries(55 calories)SNACKApple + peanut butterpage 9 (190 calories)LUNCHStacked Veggie Sandwiches with Pimiento Cheesepage 29 (238 calories)½ cup baby carrots + 2 Tbsp. ranch dressing(170 calories)SNACKPretzel crackers + tunapage 9 (170 calories)DINNERRoasted Salmon with Herbs and Yogurtpage 19 (328 calories)Veggie and Bread Skewerspage 94 (58 calories)8 oz. skim milk(90 calories)TOTAL 1,504 caloriesMENU 2BREAKFASTCherry-Berry Oatmeal Smoothiespage 15 (121 calories)Hard-boiled egg(80 calories)SNACKAlmonds + raisinspage 9 (195 calories)LUNCHPork, Brussels Sprouts, and Barley Bowlspage 37 (352 calories)SNACKPretzel crackers + hummuspage 9 (260 calories)DINNERRoasted-Cauliflower Mac and Cheesepage 79 (295 calories)Walnut-Onion Green Beanspage 93 (113 calories)8 oz. skim milk(90 calories)TOTAL 1,506 caloriesMENU 3BREAKFASTFreezer Egg Sandwichespage 13 (270 calories)1 medium banana(110 calories)SNACKGreek yogurt + blueberriespage 9 (184 calories)LUNCHShaved Brussels Sprouts and Apricot Salad (with chicken option)page…

access_time3 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?…

access_time5 min.
the buzz

CLEAN EATINGWHAT 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.try this » AVOCADO-YOGURT SPAGHETTI WITH VEGGIESPLANT-BASED DIETWHAT IS IT? Ideal for those who want to reduce meat consumption but aren’t ready to go full…

access_time2 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…

access_time8 min.
prep ’n’ go breakfast

CHOCOLATE MONKEY BARSPREP 20 minutesCHILL 1 hourNonstick 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 pepitas1. 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…

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