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I Lost 15 Pounds, and This Is the 450-Calorie Salad I Eat For Lunch Most Days

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I’m a creature of habit. I like to drink the same 400-calorie smoothie every morning after my morning workout, wear the same three black pairs of leggings, listen to the same pump-up jams that I’ve listened to since high school (what’s up, early-2000s pop/punk). And as a creature of habit, I tend to make the same handful of recipes over and over.

Sure, that’s mostly because I’m a terrible cook and not that adventurous in the kitchen, but eating the same things over and over again can help you achieve your weight-loss goals. I have lost about 15 pounds since January, and I find that eating the same lunches repeatedly has kept me on track and takes the guesswork out of tracking my meals.

Since I usually order a takeout salad for lunch anyway, I thought it would be easier if I just made my own salad and brought it in. My 450-calorie salad is actually delicious and provides all three macronutrients (protein, carbs, and fat) to keep me feeling full and satisfied all afternoon. To make things even easier, I just bring all my ingredients to work and chop the veggies when I get there. I don’t have time to slice up a bell pepper or a cucumber in the morning before work, but I do have time to throw all my ingredients in a plastic salad bowl with a lid and run out the door — I like the 2.5-quart bowl from this Sterilite 8 Piece Covered Bowl Set ($12). Check out my recipe below.

450-Calorie Weight-Loss Salad Recipe

  • Mixed greens (usually bagged Spring mix)
  • 3 ounces of rotisserie chicken (no skin)
  • 1/4 of a cucumber
  • 1/4 of a red bell pepper
  • 1/4 of an avocado
  • 2 tablespoons Greek dressing

In my opinion, the dressing makes all the difference. That’s why I love Primal Kitchen Greek Vinaigrette dressing ($21 for two bottles). It’s made with avocado oil, so it’s full of satiating, healthy fats. I also get more healthy fat from one-fourth of an avocado. For protein, I opt for a slice of rotisserie chicken; I buy a rotisserie chicken from the store on Sunday night and have it the whole week. I also love a variety of colorful veggies to add some healthy carbs.

If I have had a hard workout that morning and know I’ll be hungrier, or if I want some crunch, I’ll throw in a handful of crushed Parm Crisps ($37 for a 12-pack) or get in extra carbs by crumbling up some Simple Mills Almond Flour Fine Ground Sea Salt Crackers ($25 for six).

Although it’s probably easier to keep a bottle of salad dressing in the work fridge, I don’t trust my coworkers (kidding! sort of . . .) so I use the GladWare Mini Round containers ($7 for an eight-count). I can measure out two tablespoons and store it easily. I love these little reusable containers for not only salad dressings, but also stashing nuts, nut butters, and berries.

I’ve been tracking my calories using the Noom weight-loss app and love how the Noom food database is huge and includes all of my favorite foods, snacks, and salad dressings. It makes tracking so much easier. Using the Noom app, I calculated that my salad is 445 calories.

By:

Source: https://www.popsugar.com/

Sure, a salad isn’t the sexiest lunch you can have. But this simple combo is quick to throw together, delicious, and leaves me feeling satisfied. I can’t argue with 15 pounds down.

Image Source: Getty / jeffbergen
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Sterilite 8 Piece Covered Bowl Set
$12

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Primal Kitchen Greek Vinaigrette dressing
$21

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Parm Crisps
$37

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Simple Mills Almond Flour Fine Ground Sea Salt Crackers
$25

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GladWare Mini Round Containers
$7

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I’ve Lost 15 Pounds on the Noom Diet App, and Here’s What I Eat in a Day

I’m a fitness editor, and I live a pretty healthy lifestyle — I exercise five to six days a week, eat a whole-foods-based diet, and get at least seven hours of sleep a night — but in January of this year, I found my weight creeping up on the higher end of what I find comfortable. I’ve struggled to keep weight off my whole life, and thanks to my bipolar II medication, general stress, and love of happy hour, this has only gotten harder as I’ve gotten older.

I also have PCOS (polycystic ovary syndrome), which means I need to be careful with my weight: women with PCOS are more likely to develop type 2 diabetes and insulin resistance (and women with PCOS have a harder time losing weight, which makes this all a fun cycle).

All of that being said: I wanted to check out the Noom weight-loss app to see if it could help me shed some pounds and get back on track with a healthy lifestyle. Created with the help of registered dietitians and other experts, the Noom app aims to not only help you lose weight, but also change your behaviors and reevaluate the thought processes behind the decisions you make. Each day includes new articles on topics such as portion control, staying motivated, identifying your social triggers, and how to decode a restaurant menu.

Noom also includes a daily calorie target, which adjusts based on how much activity you got that day (you manually log your exercise or sync up to your Fitbit or Apple Watch). One of my favorite features of Noom is the comprehensive food log where you type in what you ate and track your daily calories. If your food isn’t in Noom’s database, you can manually add the nutrition information. It also provides a color-coded breakdown of your food based on how calorie-dense they are: green (fruits, veggies, most whole grains, complex carbs), yellow (lean meats, starches, eggs), and red (typically processed junk food but also healthy calorie-dense foods like oils and nuts). You are supposed to aim to eat as many green and yellow foods as possible and limit your red foods to 25 percent or less of your diet.

The biggest adjustment for me was keeping track of everything I ate. Sure, I eat a pretty well-balanced diet, but I’m often tempted by treats in the work kitchen or all of the tasty snacks sent to my office. After hours, it’s easy for me to let one glass of wine turn to three and get carried away with the free chips and salsa. Signing up for Noom really helped me figure out where I tend to overeat and track the true size of a healthy portion: 1/4 cup of almonds is a good-sized snack. Half a bag is not.

After four months on Noom, I’m down 15 pounds! Not as fast as I would have liked, but I do realize that slow and steady wins the race. I didn’t do anything radical aside from read the Noom articles, log my food, work out, and pay attention to my daily calorie budget. Although every day is different for me food-wise, here is an example of what a typical day of eating looks like.

What I Eat in a Day on Noom

My daily calorie target depends on how much activity I’ve done that day. If I’ve worked out and walked 10,000 steps, my calories will be closer to 1,500-1,600 a day. If I skipped a workout and laid on the couch all day (hello, hungover Sundays), my calorie target is closer to 1,200-1,300 a day. Here is an example of a day where I had a moderate workout:

Breakfast: protein smoothie (430 calories)

  • 1 scoop Vega One All-in-One Nutritional Chocolate Shake (170 calories)
  • 1/2 banana (52 calories)
  • 1 tablespoon Perfect Keto Pure MCT Oil (130 calories)
  • 1.25 cup 365 Organic Almond Milk Unsweetened (50 calories)
  • 1 cup baby spinach (7 calories)
  • 3 flowerets of raw cauliflower (9 calories)
  • 3 giant frozen strawberries (12 calories)

Lunch: breaded chicken breast with quinoa and broccoli (405 calories)

  • 3 ounces chicken breast (175 calories)
  • 1/4 serving 365 Everyday Value Whole Wheat Bread Crumbs (25 calories)
  • 1 teaspoon olive oil (40 calories)
  • 1/2 cup cooked quinoa (111 calories)
  • 1 cup roasted broccoli (54 calories)

Afternoon snack: almonds and collagen water (180 calories)

  • 17 Blue Diamond Gourmet Almonds, Rosemary and Sea Salt (120 calories)
  • Vital Proteins Collagen Beauty Water, Strawberry Lemon (60 calories)

Dinner: baked salmon with quinoa and broccoli (397 calories)

  • 3 ounces cooked salmon (195 calories)
  • 1/2 cooked quinoa (111 calories)
  • 1 cup steamed broccoli (55 calories)
  • 1 pat of butter (36 calories)

Daily total calories: 1,412

Food Color Breakdown

Image source: Noom app

On this day, I did a pretty good job of loading up on mostly green foods, a nice amount of yellow foods, and limiting my red foods. I know some of my diet staples are red (like MCT oil and almonds), but I’m going to keep eating them — I just pay attention to the portion sizes.

The Takeaway

I tend to eat the same things over and over, which is one way people find weight-loss success: it takes the guesswork out of having to plan so many meals each week. I also try and meal prep on Sundays, and on this particular day, I made big batches of quinoa in the rice cooker and broccoli (both steamed and oven-roasted) to last for lunches and dinners. I also baked breaded chicken breasts for lunch and salmon fillets for dinner to get my protein in.

My protein smoothie can sometimes be my biggest meal of the day. I make a calorie-dense smoothie like this after my big morning workout to refuel my body and keep me full well until my late lunch. Sometimes I need to supplement with a mid-morning snack, but most days I’m satisfied until 2 p.m. or so.

If I have a day where I know I’m going to be getting drinks after work or want to make room for a delicious chocolate chip cookie from the break room, I make adjustments in my diet the rest of the day. Maybe I’ll skip the MCT oil in my smoothie or forgo an afternoon snack. Sometimes I’ll trade in my quinoa at lunch for double the veggies or leave out the butter on top. Every little tweak or adjustment counts toward my daily calorie target. And while I didn’t reach for something sweet after dinner on this day, I usually have some type of dessert each day that’s less than 100 calories: a square of dark chocolate or a dark chocolate peanut butter cup from Trader Joe’s.

I have never felt deprived doing Noom and I always listen to my hunger cues. Noom has really opened my eyes to what an accurate portion size is and how to plan your meals around your daily calorie target. I still have a little ways to go to hit my goals, but tracking everything in Noom makes it a little easier.

 

 

Source: I’ve Lost 15 Pounds on the Noom Diet App, and Here’s What I Eat in a Day

Expansive New Study Says Not Exercising Is Worse for Your Health Than Smoking – Gina Martinez

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It’s common knowledge that there are many benefits to being fit, but one large new study found that skipping out on the gym is practically the worst thing you can do for your health. In fact, the study claims not exercising might be more harmful to your health than smoking. New findings, published Friday in the journal JAMA Network Open, detail how researchers at the Cleveland Clinic studied 122,007 patients from 1991 to 2014, putting them under treadmill testing and later recording mortality……..

Read more: http://time.com/5430203/new-study-not-exercising-worse-than-smoking/

 

 

 

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Lean Belly Breakthrough – Excellent Weight Loss Program Features A Bunch of Scientifically Proven Methods

By this program, Bruce Krahn teaches you how to lose the life-threatening belly fat through the help of carefully selected herbs, spices, foods, as well as a quick 2-minute ritual and 5 specific natural body movements. The Lean Belly Breakthrough program has specifically been designed for the individuals who are aged more than 30 years. In fact, such individuals are more vulnerable towards obesity and belly fat. But it doesn’t mean that people under 30 shouldn’t follow Lean Belly Breakthrough. You can also find a large number of positive inputs by going through this program…….

Read more: https://www.leanbellybreakthrough.com/index.html

Fat Decimator System – The ONE Veggie You Must Avoid To Lose Your Belly Fat Forever

Recently, one of the world most recognized health specialists released a hugely innovative weight loss program that is generally known as Fat Decimator System. The creation of this amazing program is based on more than 500 medical studies as well as over three years of testing and proving. The reason for the creation of this program is not only to cleanse your body but also for the removal of excessive fats to be facilitated. With this program, all unwanted weight will be lost effortlessly within a very short time. Firstly, this program starts by dismissing countless myths that are in existence when it comes to weight loss…..

Read more: https://www.fatdecimator.com/?hop=0

50 Must Know Fitness Tips to Score Your Best Body – Cristina Goyanes

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If motivation is your hang-up, change your exercise routine every 14 days. A University of Florida study discovered that people who modified their workouts twice a month were more likely than to stick to their plans compared to those who changed their regimens whenever they wanted to. Boredom didn’t appear to be a factor; it seems people simply enjoyed the variety more……..

Read more: https://www.shape.com/lifestyle/mind-and-body/50-must-know-fitness-tips-score-your-best-body

 

 

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The Best Sport for a Longer Life? Try Tennis – Gretchen Reynolds

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Playing tennis and other sports that are social might add years to your life, according to a new epidemiological study of Danish men and women. The study found that adults who reported frequently participating in tennis or other racket and team sports lived longer than people who were sedentary. But they also lived longer than people who took part in reliably healthy but often solitary activities such as jogging, swimming and cycling……

Read more: https://www.nytimes.com/2018/09/05/well/move/the-best-sport-for-a-longer-life-try-tennis.html

 

 

 

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Working Out At Home Just Got Easier And Better Than Ever – Allison Olmsted

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Going to the gym for regular workouts can sometimes be a drag, and working out at home, on your own, can take an entirely new level of motivation. Fortunately, in the last couple of years, technology has been changing the fitness equation in favor of the shortest possible commute – none. It was indoor cycling company Peloton that first revolutionized the at-home workout by bringing studio quality cycling classes to your home……

Read more: https://www.forbes.com/sites/allisonolms/2018/09/06/working-out-at-home-just-got-easier-and-better-than-ever/#515bdc1a5f72

 

 

 

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How You Felt About Gym Class May Impact Your Exercise Habits Today – Gretchen Reynolds

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Think for a moment about your school gym classes. Did you just grin with fond reminiscence or reflexively shudder? A revealing new study suggests that these disparate responses to memories of physical education classes are both common and consequential.

How we felt during gym classes years or decades ago may shape how we feel about exercise today and whether we choose to be physically active, the study finds. The result may have implications for our understanding of exercise motivation and also for how we should introduce our children to sports and movement.

About two-thirds of adults in the Western world rarely if ever exercise, health statistics tell us. There are many reasons so many of us are sedentary, but most behavioral scientists agree that our attitudes about exercise play a defining role. If we expect exercise to be fun and enjoyable, we often will exercise. If not, we won’t.

How we develop these beliefs about physical activity has been unclear, though. So a group of scientists at Iowa State University in Ames began to wonder recently whether our feelings about moving might have roots in gym classes, which are often the first introduction many of us have to formal exercise.

To find out, they created a specialized and lengthy online questionnaire that asked people to ruminate on and rate their memories of gym class and how they felt about exercise now, using an elaborate numerical scale.

The questionnaire also asked people about their physical activity habits today and how much time they spent in motion or in a chair, especially on weekends.Perhaps most compelling, the online form invited them to describe, in their own words, their single best or worst memory from a P.E. class and write about it in as much detail as they chose.

The researchers posted the questionnaire on a website devoted to academic studies and invited anyone interested to complete the form. They wound up with responses from more than a thousand men and women aged between 18 and 40.

Completing the form seems to have been cathartic for these respondents, given the depth and specificity of many of their responses. People’s memories of gym class turned out to be in fact surprisingly “vivid and emotionally charged,” the researchers write in the study, which was published this month in the Translational Journal of the American College of Sports Medicine.

And those memories had long shadows, affecting people’s exercise habits years later. The most consistent associations were between unpleasant memories of P.E. classes and lingering resistance to exercise years later, the researchers found. People who had not enjoyed gym class as children tended to report that they did not expect to like exercise now and did not plan to exercise in the coming days.

People who had found pleasure in gym class, on the other hand, were more likely to report that they expected exercise to be enjoyable and that they were active on weekends. The reasons people gave for enjoying gym — or not — were also telling. Many said that they had hated being chosen late or last for sports teams, or felt embarrassed about bumbling sports performances.

Quite a few also reported discomfort undressing in front of other students, and some described bullying and insults, including from gym teachers.Many also said they had dreaded the fitness tests that are common in P.E. programs.Of course, some people harbored pleasant memories of gym classes, often involving athletic success and competence.

“It was a bit surprising just how strong people’s memories were” of their P.E. classes, says Matthew Ladwig, a graduate student at Iowa State University who conducted the study with Panteleimon Ekkekakis and Spyridoula Vazou.

“For some of them, the classes were two or three decades in the past, but they had not forgotten,” he says, and their memories apparently continued to color their attitudes toward exercise today.

The people involved in this study, though, were a self-chosen group who happened to see the questionnaire, so their responses may not be typical of everyone’s. The results also rely on memories and recall, which can be unreliable. And the findings may have been influenced by reverse causation, meaning that unathletic young people disliked gym class and grew up to be sedentary because they were not athletic, and not because they did not like P.E.

But the results do remind us that how we feel about exercise is important in prompting us to move or remain still and that, in order to instill positive attitudes toward exercise, we may want to rethink some of the emphases in school-based physical education programs, Mr. Ladwig says.

If sports are involved, “choose teams randomly,” he says, and, for younger children, de-emphasize competition altogether, promoting activities like dancing or yoga instead.

Consider, too, downplaying frequent fitness testing, which demoralized so many study respondents, he says. Maybe also offer children more options, including unconventional ones. “Gardening is physical activity and some kids might love it a lot more than team sports,” he says. “It would be great,” he concludes, “if P.E. classes could teach kids that moving is fun.”

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Storytelling: Stop Trying to Be “Vulnerable” & Do This Instead  | Just Story It

We usually have a good internal compass about when and where our vulnerability should appear — we just have to be disciplined about following that compass.

Source: Storytelling: Stop Trying to Be “Vulnerable” & Do This Instead  | Just Story It

 

 

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