Healthy, Five Ingredient Recipes!


recipe headline

Life at home might seem a lot busier for some now that school is back in session. It can be hard to find the time to grocery shop and plan out a good meal. Here are some great meal ideas that only require five ingredients, making them much faster and easier to prepare!

5- Ingredient Mexican Quinoa Stuffed Peppers

 

5-Ingredient-Mexican-Quinoa-Stuffed-Peppers-11-1

 

https://www.gimmesomeoven.com/5-ingredient-mexican-quinoa-stuffed-peppers/

This recipe uses fresh ingredients and quinoa, which is a great source of fiber and a great substitute for those wishing to avoid gluten!

Ingredients:

  • 6 medium bell peppers (any color), tops cut off and cores removed
  • 1 package Morningstar Farms Chipotle Black Bean Crumples, cooked according to package instructions
  • 3 cups cooked quinoa
  • 2 cups (8 ounces) freshly-shredded Pepper Jack cheese
  • 1 cup good-quality salsa (I used a salsa verde with corn)
  • optional toppings: chopped fresh cilantro, diced avocado, extra cheese

Directions:

 

 

 

 

 

 

In a large mixing bowl, stir together the cooked black bean crumbles, cooked quinoa, 1 1/2 cups shredded cheese and salsa until combined.  Spoon the mixture evenly into the cavities of the six bell peppers.  Sprinkle the tops with the remaining 1/2 cup shredded cheese.

Bake uncovered for about 25-30 minutes, or until the peppers are cooked and soft and the cheese is all melted.  Serve immediately, topped with optional toppings if desired.

 

 

Roast Chicken and Sweet Potatoes

 

chicken sweet potato

http://www.eatingwell.com/recipe/250549/roast-chicken-sweet-potatoes/

This delicious chicken recipe doesn't need a lot of ingredients but packs in a lot of flavors. Sweet potatoes are a great source of fiber, iron, and calcium, and also have beta-carotene, which is an antioxidant!

Ingredients

    • 2 tablespoons whole-grain or Dijon mustard
    • 2 tablespoons chopped fresh thyme or 2 teaspoons dried
    • 2 tablespoons extra-virgin olive oil, divided
    • ½ teaspoon salt, divided
    • ½ teaspoon freshly ground pepper, divided
    • 1½-2 pounds bone-in chicken thighs, skin removed
    • 2 medium sweet potatoes, peeled and cut into 1-inch pieces
    • 1 large red onion, cut into 1-inch wedges

Directions

  • 1 Position rack in lower third of oven; preheat to 450°F. Place a large rimmed baking sheet in the oven to preheat.
  • 2 Combine mustard, thyme, 1 tablespoon oil and ¼ teaspoon each salt and pepper in a small bowl; spread the mixture evenly on chicken.
  • 3 Toss sweet potatoes and onion in a bowl with the remaining 1 tablespoon oil and ¼ teaspoon each salt and pepper. Carefully remove the baking sheet from the oven and spread the vegetables on it. Place the chicken on top of the vegetables.
  • 4 Return the pan to the oven and roast, stirring the vegetables once halfway through, until the vegetables are tender and beginning to brown and an instant-read thermometer inserted into a chicken thigh registers 165°F, 30 to 35 minutes.
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

 

Salmon and Asparagus in Foil

 

5-ingredient-dinner-salmon

https://www.cookingclassy.com/salmon-and-asparagus-in-foil/

 

This simple salmon recipe uses fresh dill an asparagus for a delicious, healthy, and filling meal.
 
Ingredients

 

 

 

  • 4 (6 oz) skinless salmon fillets
  • 1 lb asparagus, tough ends trimmed

 

 

  • 2 1/2 Tbsp olive oil
  • 2 cloves garlic, minced, or chopped fresh thyme, rosemary or parsley

 

 

 

Instructions

 

 

  1. Preheat oven to 400 degrees. Cut four sheets of aluminum foil about 14-inch long. Divide asparagus into 4 equal portions (about 8 spears per foil packet) and layer in center of each length of foil.
  2. In a small bowl stir together oil with garlic. Drizzle 1 tsp of the oil over portion of asparagus then sprinkle with salt and pepper. Rinse salmon and allow excess water to run off, then season bottom of each fillet with salt and pepper. Layer fillets over asparagus.
  3. Drizzle top of each salmon fillet with 1 tsp of the olive oil mixture and season top with salt and pepper to taste. Top each with about 2 sprigs dill and 2 lemon slices (if using fresh thyme or rosemary use about 3/4 tsp per each if using parsley use 1 1/2 tsp).
  4. Wrap sides of foil inward over salmon then fold in top and bottom of foil to enclose.
  5. Place foil pouches in a single layer on a baking sheet. Bake in preheated oven until salmon is cooked through, about 25 – 30 minutes. Unwrap and serve war

 

Shrimp and Quinoa Salad

 

 

 

 

 

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https://www.bhg.com/recipe/shrimp-and-quinoa-salad/

This shrimp and quinoa salad is the perfect, light and refreshing meal that is easy to prepare and convenient when you don't have a lot of ingredients on hand.

Ingredients

  • 12 ounces fresh or frozen large shrimp
  • 1 cup quinoa
  • 2 cara cara oranges
  • 3 tablespoons white balsamic vinegar
  • 1 5 ounce package baby spinach or arugula
  •  
  • Directions

    1. Thaw shrimp if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp and pat dry with paper towels. Thread shrimp on four 8-inch skewers.* For a charcoal or gas grill, grill skewers on the rack of a covered grill directly over medium heat for 4 to 6 minutes or until shrimp are opaque, turning once halfway through grilling.**
    2. Meanwhile, rinse quinoa; drain. In a medium saucepan bring 2 cups water to boiling. Add quinoa. Return to boiling; reduce heat. Simmer, covered, about 15 minutes or until water is absorbed. Remove from heat.
    3. Finely shred 1 teaspoon peel from 1 orange; set aside. Using a paring knife, cut remaining peel and white pith from oranges; discard. Holding an orange over a very large bowl to catch juices, cut segments from orange (set segments aside). Squeeze juice from membranes into bowl. Repeat with remaining orange. Stir in finely shredded orange peel, balsamic vinegar, 1/4 teaspoon salt, and 1/4 teaspoon ground black pepper. Add shrimp, quinoa, and spinach; toss gently toss to combine.
    4. To serve, divide salad among four shallow bowls or dinner plates. Arrange orange segments evenly on top.

     

     

     

     

     

 

5-Ingredient Mediterranean Pasta Salad

 

WITH_J_1

http://www.realfoodwholelife.com/blog/5-ingredient-mediterranean-pasta-salad-recipe

If you're feeling a craving for pasta, this delicious mediterranean dish is simple to prepare, with most ingredients only needing a quick chop.

Ingredients

8 oz pasta (gluten-free or whole wheat, any shape)

1 12-oz jar artichoke hearts, drained

1 1.5-oz jar sun-dried tomatoes in oil, drained

1 12-oz jar kalamata olive, drained and roughly chopped

2 tablespoons extra virgin olive oil

2 tablespoons white balsamic vinegar (regular is fine, too)

¼ teaspoon kosher salt

Optional Add-Ins

Chopped flat leaf parsley, thinly sliced red onion, chopped cherry tomatoes, chopped cucumber, baby spinach, baby arugula, cooked crumbled sausage, shredded rotisserie or roasted chicken, one can of drained and rinsed chickpeas, one can of drained tuna, crumbled feta cheese.

Instructions

1. Bring a large pot of water to a boil, then cook the pasta according to package directions, being careful not to overcook. When the pasta is just tender, but not mushy, drain and set aside.

2. Meanwhile, in a large bowl, stir together the artichoke hearts, sun-dried tomatoes, and olives.

3. Add the warm, drained pasta to the bowl, stirring to combine. Add any optional add-ins at this time as well. Pour over the olive oil and vinegar, and sprinkle with salt. Taste and add additional salt or vinegar to taste. 

4. Serve warm or at room temperature.

Serves 4-8.

 

Super Fast Mexican Soup

 

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https://www.tasteofhome.com/recipes/super-fast-mexican-soup/

If you're short on time, this soup recipe is a convenient way to get a lot of flavor without a lot of work.

Ingredients

  • 2 teaspoons olive oil
  • 1 pound boneless skinless chicken thighs, cut into 3/4-inch pieces
  • 1 tablespoon reduced-sodium taco seasoning
  • 1 cup frozen corn
  • 1 cup salsa
  • 1 carton (32 ounces) reduced-sodium chicken broth

Directions

  • 1. In a large saucepan, heat oil over medium-high heat. Add chicken; cook and stir 6-8 minutes or until no longer pink. Stir in taco seasoning.
  • 2. Add remaining ingredients; bring to a boil. Reduce heat; simmer, uncovered, 5 minutes to allow flavors to blend. Skim fat before serving.

 

For more information on Weight Loss Surgery, please call BeLiteWeight today!

 

 

Savory Summer Soups


Soup Banner

One of the best things about summer is the abundance of fresh fruit and vegetables that become available. A great way to enjoy the delicious variety of seasonal produce is to make an easy, healthy soup. Although some might say that summertime is too hot for soup, it can actually make a great light meal when you don't want to be weighed down by heavy food in the heat. Here are some different soup recipes that will satisfy your taste buds while keeping you full and satisfied.

 

First, we have a scrumptious recipe that uses roasted corn and peppers. The char from the roasted corn and peppers adds the perfect smoky flavor.

Smokey Roasted Corn Chowder

smokyroastedcornchowder

                                      http://www.thebeautifulbalance.com/smoky-roasted-corn-chowder/

Ingredients

*To roast corn spray baking sheet with coconut oil and bake corn in a 350-degree oven for 20 to 25 minutes or until corn looks roasted
**To roast red bell pepper either place under broiler in oven and continue to rotate the pepper until it is black or roast on an open gas flame on the stove and rotate until the entire pepper is black. Immediately place in plastic bag and zip close and allow to cool. Once cooled peel charred skin off.
  • 16 oz (2 cups) roasted sweet corn*
  • 32 oz vegetable broth
  • 16 oz unsweetened coconut milk
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 1 roasted red bell pepper**
  • 1 tsp chili powder
  • 1/2 tsp cayenne
  • 1 tbls smoked paprika
  • 1/2 tsp liquid smoke, optional (I used hickory)
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in large stock pan and sauté onion, bell pepper, corn, and garlic until soft.
  2. Add chili powder, cayenne, smoked paprika, and salt and pepper
  3. De glaze pan with vegetable stock, add liquid smoke and bring to a boil
  4. Turn off heat and separate half of the vegetable mixture in the pot in a separate bowl
  5. Pour the broth and other half of vegetables into a blender and blend until smooth
  6. Return the blended mixture back into the pot on the stove, add the separated vegetables, and pour coconut milk into the pot
  7. Bring back to a boil and adjust for salt, pepper, and smokiness

 

This delicious summer minestrone is packed with tons of summer vegetables as well as zucchini, peppers, and beans. 

Summer Minestrone Soup

 

 

summer-minestrone-vertical-a-1600

                                             https://www.simplyrecipes.com/recipes/summer_minestrone_soup/

 

Ingredients

  • 1 Tbsp olive oil
  • 1/2 cup diced onion (about 1/2 onion)
  • 1/2 cup sliced leeks, white and light green parts only (see How to Clean Leeks), about 1/2 leek
  • 1/2 cup diced celery (about one celery rib)
  • 1/4 cup diced red bell pepper (about 1/4 of one bell pepper)
  • 3 cloves garlic, minced (about 1 Tbsp)
  • 6 cups chicken stock (can use good quality vegetable stock for vegetarian option)
  • 1 bay leaf
  • 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried thyme)
  • 1 teaspoon kosher salt (add more salt if using unsalted stock)
  • 2 cups large dice zucchini (or other summer squash such as crookneck or pattypan)
  • 1 cup fresh green beans, trimmed and cut into 1-inch lengths
  • 2 roma tomatoes, diced
  • 1/2 cup cooked small white beans
  • 1/2 cup dry ditalini or any small pasta (omit for gluten-free option)
  • Fresh basil for garnish
  • Grated Parmesan cheese for garnish (optional)

Instructions:

1 Sauté onions, leeks, celery, bell pepper, garlic, in olive oil: Heat 1 Tbsp of olive oil in a large, thick-bottomed pot on medium high. Add the diced onion, leeks, celery, and bell pepper. Cook for 8 to 10 minutes until softened, lowering the heat to medium to prevent browning.

Add the minced garlic and cook for a minute more, until fragrant.

2 Add stock, seasonings, beans, pasta, vegetables, then simmer: Add the chicken stock, bay leaf, thyme, and salt to the pot. Increase heat to bring to a simmer, then add the zucchini, green beans, tomatoes, white beans, and pasta.

Heat to a simmer again and lower the heat to maintain a steady simmer. Cook for 10 minutes until the vegetables and the pasta are cooked through.

3 Garnish with basil and Parmesan: Garnish with thinly sliced fresh basil and grated Parmesan cheese to serve.

 

 

What's a better combination than grilled cheese with tomato soup? This simple recipe is the perfect way to fulfill your craving for fresh summer tomatos!

Summery Fresh Tomato Soup

 

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                            https://www.foodandwine.com/recipes/summery-fresh-tomato-soup

 

Ingredients

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Five Superfoods & Supplements


Superfoods and SuppplementsWLS bariatric gastric sleleve vsg band

With the rise of agricultural and technological advances humanity can now easily extract the best foods, vitamins, and supplements this planet can offer. BeLiteWeight highly recommends taking advantage of this opportunity with the five products below. You WILL feel a difference!

#1 – Omega 3’s
weight losss surgery before after tips sugar carbs Omega 3 Are considered essential fatty acids because the body cannot produce them on their own and must be absorbed through our food. Omega 3's are anti inflammatory and reduce the chances of heart and brain disease, hypertension, depression, joint pain and more!

#2 – Lentils

weight losss surgery before after tips sugar carbs Lentils are one of the greatest sources of protein with 18 grams and only 1 gram of fat in a one cup serving. They are also packed with 16 grams of fiber to keep you full too!

#3 – Green Tea

weight losss surgery before after tips sugar carbs Green tea is a powerful tool for weight loss! The antioxidants in green tea are able to increase the metabolism and reduce insulin spikes by regulating glucose levels.

#4 – Pistachios

weight losss surgery before after tips sugar carbs

Pistachios fight for your heart! They are full of antioxidants which are especially effective for those with high cholesterol. Pistachios also lower the levels of harmful lipids and lipoproteins which decreases the risk of heart disease!

#5 – Spirulina

weight losss surgery before after tips sugar carbs

Spirulina is a blue-green algae remarkable for its powerful neutralizing of harmful chemicals, heavy metals, and toxins. It has even been proven to curb hunger when consumed in the morning or afternoon!

For more weight loss & nutrition tips and more come check out our Blog! To learn about the Gastric Bypass and how weight loss surgery may change your life call BeLiteWeight today!

Cites to Info

http://www.lifehack.org/articles/lifestyle/11-benefits-of-green-tea-that-you-didnt-know-about.html

http://news.psu.edu/story/167129/2010/05/20/research/pistachios-offer-multiple-health-benefits

https://draxe.com/spirulina-benefits/

http://articles.mercola.com/omega-3.aspx

http://www.mensfitness.com/nutrition/what-to-eat/fit-food-the-benefits-of-lentils

http://www.webmd.com/food-recipes/features/good-fat-bad-fat-facts-about-omega-3#1

http://www.epax.com/pages/11-quick-facts

 

 

 

Cooking Fish: Tips & Recipes


fishcover , weight loss recipes fish salmon halibut tuna vsg weight loss surgery bariatric sleeve bypass

Cooking fish takes skill, but when equipped with the right knowledge it is not very hard and quite rewarding! Being high in protein and essential fats like Omega 3's, eating fish properly can be a tremendous weight loss aid. Three of the most common ways to cook fish include baking, grilling, and poaching. Here are some basic tips for each:

weight loss recipes fish salmon halibut tuna vsg weight loss surgery bariatric sleeve bypass

Baking

Coat baking sheet with cooking spray or oil and season as desired

Cook between 350 and 450 degrees for 7 to 10 minutes per inch of thickness.

No need to flip the fish, just bake and enjoy!

Grilling

Warm up a charcoal grill for 30 minutes, and a gas grill for 10 minutes on high.

Lightly oil the fish with olive or canola oil so it won’t stick to the grill.

Direct heat: Cook between 375 and 425 degrees for 4-6 minutes on each side per inch of thickness.

Indirect heat: Cook on the cool side of the grill for 15 minutes. Can be done after direct heat.

Poaching

Best for firm fish like halibut and salmon

Barely cover the fish in wine or dressing and simmer on medium heat.

Cook fillets for 8-10 minutes and full fish for 15-20 minutes.

Optional: Use the poaching liquid as a base for a sauce.  

Here are some BeLiteWeight approved recipes for you to try!

Grilled Salmon with Cilantro Sauce

Remember: choose Pacific over Atlantic Salmon.

http://allrecipes.com/recipe/66066/grilled-salmon-with-cilantro-sauce/

Dijon Crusted Halibut

Halibut is just too tender and delicious!

http://allrecipes.com/recipe/22540/dijon-crusted-halibut/

Honey Garlic Shrimp and Broccoli

Protein packed and very tasty! This one is a must…

http://homemadehooplah.com/recipes/honey-garlic-shrimp-and-broccoli/

Olive Oil Poached Tuna with Caper and Olive Vinaigrette

Skipjack and Pacific Tuna have less mercury than Atlantic Albacore.

http://www.finecooking.com/recipes/olive-oil-poached-tuna-caper-olive-vinaigrette.aspx

For more nutrition and weight loss articles come check out our blog now! To find out more about the Gastric Sleeve and other surgical weight loss options call BeLiteWeight today!

Links to Info:

https://www.heb.com/recipe/recipe-article/7-easy-ways-to-cook-fish/1392677044436

http://www.southbeachdiet.com/diet/how-to-cook-fish

http://dish.allrecipes.com/5-healthy-ways-to-cook-fish/

http://allrecipes.com/recipe/66066/grilled-salmon-with-cilantro-sauce/

http://allrecipes.com/recipe/22540/dijon-crusted-halibut/

http://homemadehooplah.com/recipes/honey-garlic-shrimp-and-broccoli/

http://www.finecooking.com/recipes/olive-oil-poached-tuna-caper-olive-vinaigrette.aspx

http://www.delish.com/cooking/recipe-ideas/g2768/shrimp-recipes/?slide=18

Choices: Five Healthy Dinners For Summer!


low carb dinner choices weight loss before after vsg gastric surgery One of the most daunting tasks while trying to lose weight is simply to figure out what to have for dinner.  All the various diet options available is often too confusing and even overwhelming at times. Nevertheless, when trying to slim down, low calorie dinners are absolutely essential.

This week we present to you 5 dinner recipes that are not just skinny but delicious, filling and most importantly healthy!

1. Chicken With White Beans and Tomatoes

This super awesome chicken recipe is not just easy to cook but is also fully loaded with lean proteins. White Beans, tomato and thyme infuse just the right aroma and flavor to the dish!

Check the recipe at http://www.realsimple.com/food-recipes/browse-all-recipes/chicken-with-white-beans-and-tomatoes

low carb food dinner options vsg vertical gastric sleeve  chicken white beans *Photo Credit to www.realsimple.com

2. Pomegranate Chicken with Almond Couscous

Try out this sweet, spicy and tangy chicken for dinner! It is full of proteins but savory with richness of almond. Not just filling but tasty too!

Try the recipe at: http://www.bbcgoodfood.com/recipes/pomegranate-chicken-almond-couscous

low carb food dinner options vsg vertical gastric sleeve pomegranate chicken *Photo Credit to www.bbcgoodfood.com

3. Loaded Spinach Salad  

This colorful salad is rich in proteins and antioxidants. Eggs impart necessary proteins while spinach enriches the salad with its powerful nutrients and vitamins.

Check the recipe at: http://www.eatingwell.com/recipes/loaded_spinach_salad.html

low carb food dinner options vsg vertical gastric sleeve  loaded spinache salad
*Photo Credit to www.eatingwell.com

4. Loaded Spaghetti

This is not only a tempting looking dish but delicious as well. The peas and bell pepper are not just colourful but tasty and rich in antioxidants too.

Whole wheat spaghetti is a great healthy carbohydrate option!

Try the recipe at : http://www.womenshealthmag.com/weight-loss/healthy-dinner-recipes/loaded-spaghetti

low carb food dinner options vsg vertical gastric sleeve  loaded spaghetti

*Photo Credit to www.womenshealthmag.com

5. Summer Farrotto

Farro is an italian grain that is nutty in flavor but packed with nutrients like magnesium, b vitamins, niacin, zinc, protein, and fiber. What a delicious power food!

Try this recipe at: http://www.womenshealthmag.com/weight-loss/healthy-dinner-recipes/summer-farrotto

low carb food dinner options vsg vertical gastric sleeve  farro *Photo Credit to www.womenshealthmag.com

For more weight loss tips check out our Blog now! And to learn more about the Gastric Sleeve and other surgical weight loss options call BeLiteWeight today!

Breakfast’s Galore: 5 Ways To Start Your Day!


Breakfast is the most important meal of the day. The reason why it is considered so important is because after almost six hours of sleep the body is starved of nutrients that it will need for the rest of the day. Breakfast is the meal that will fuel up the body for it to work at its optimum capacity.

Being the most important meal, your breakfast has to be healthy, full of nutrients, and nonetheless have to be tasty! We at Beliteweight have carefully put together for you some awesome breakfast recipes to jumpstart your day on a healthy note!

1.    GREEN BREAKFAST BLAST

healthy breakfast green smoothie kale weight loss

This is an excellent recipe to start your day. It is full of proteins and rich in anti-oxidants. Feeding your nutrient starved body with this power pack blast will leave you energized throughout the whole day. It’s creamy, hydrating, and an excellent go-to when you are in rush!

Check out NutriLiving's recipe at https://www.nutriliving.com/recipes/green-breakfast-blast

2.    EGGS BENEDICT

eggs benedict healthy breakfast recipe

Looking for a filling breakfast? Look no further! This recipe has it all. Power packed with proteins, the recipe brings to your table the goodness of spinach- the megastar weight loss booster! Rich in fibre and loaded with nutrients, check out SlimmingWorld's at http://www.slimmingworld.ie/recipes/eggs-benedict.aspx for a perfect Sunday breakfast.

3.    MIXED BERRY PANCAKE

healthy breakfast mixed berry
Berries are low in calories and rich in vitamins and minerals. They are powerhouse of antioxidants and phytonutrients that fend off heart diseases and cancers. This low carb berry pancake recipe will not only keep you full but also satisfy your taste buds. It is as good as having desert for breakfast. Who doesn’t want to sign up!

Check out RealSimple's recipe at http://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/list-breakfast-foods

4.    PEACH SMOOTHIE

breakfast healthy peach smoothie tasty

Peaches are a rich treasure of minerals such as calcium, potassium, magnesium, iron, manganese, phosphorous, zinc, and copper. They are low in calories, contain no saturated fat or cholesterol, and are a good source of dietary fiber. Sip this up to slim down!

Check out Prevention's at http://www.prevention.com/food/smoothie-recipes-for-weight-loss/peach-smoothie


5.    APPLE CINNAMON SMOOTHIE

 

healthy breakfast weight loss apple cinnamon smoothie

It’s the season for apples and apples always go best with cinnamon! The twist of cinnamon gives you the right flavor and kick to grab this smoothie all the more. Low in glycemic index and a powerful cleanser for the body, this Blast won't just make you feel good on the inside, but also look good on the outside.

Check out PopSugar's at: http://www.popsugar.com/fitness/Harley-Pasternak-Breakfast-Smoothie-Recipe-25151750

For more recipes and health tips go to our blog today! And to learn more about weight loss surgery and how it can change your life call BeLiteWeight now!

 

*All Photo and Recipe Credits Go to the Individual Sites

Dieting Can Make You Less Intelligent: Study


Your diet could be working wonders for your body, but it might be reeking havoc on your brain. 

A new recent study out of Harvard University found that people who are actively dieting sometimes don't have the mental capacity of their colleagues who are not dieting. 

The diminished ability to problem-solve and think critically isn't related to a lack of vitamins, minerals or protein. Instead, it's the direct result of simply having too much on your mind, according to researchers. 
Dieting Can Make You Less Intelligent: Study|BeLite Weight|Weight Loss Services
Think about it: If you're worried about what you want to eat, can't eat or should eat, you are less focused on the task at hand, whatever that may be. 

For example, if you're on a diet and have a late afternoon meeting during which one of your colleagues unveils a plate of cookies or a bag of candy for the group–you know, just to get the creativity flowing–what are you more likely to be thinking about? Problem solving? Strategy? Or how to resist the plate of delicious snacks being passed around. 

That's right, you're going to be focused on the treats. 

And even if there is no plate of cookies or bag of candy, people who are dieting still have plenty of other things on their mind–cravings, self-control, their next snack or meal, for example. 

All of these issues, according to the researchers, take up a lot of mental "bandwidth." And people only have so much mental bandwidth to dedicate to their daily challenges. When a person is thinking about food–the good, the bad, all the food they want to have but can't–they simply don't have the ability to dedicate time, energy and thought to other issues. 

Hence, the researchers concluded that people on diets are not as well-equipped to think strategically and make the most of their cognitive abilities than those who are not dieting. 

So what to do? 

The simple answer is to quit dieting, but that's unrealistic. The best answer is to find a diet that truly works for you–and your brain. One that isn't too strict, is kind of fun and that works. 

Summer Weight Loss Recipe: Black Bean Burger


Summer is all about a few trips to the beach, baseball and a good burger. Unfortunately, the traditional American hamburger isn't diet-friendly. Unfortunately, hamburgers are full of things that are bad for you–mostly a lot of calories and heart-clogging fat.

Luckily, there are substitutes, and one of the best is the black bean burger. It's filling, it's tasty and, most importantly, it's incredibly healthy. Here's why:

  • Black beans, which make up the majority of the black bean burger, are incredibly high in fiber, protein and molybdenum, an essential element that fights cancer. More importantly, they have a texture that is more similar to red meat than other non-read meat burgers
  • Of course the beans don't stick together by themselves. They need an agent that allows you to shape them into perfect patties. Black bean burgers are held together by a mixture that includes eggs, which are extremely high in protein
  • Olive oil, which is high in all the cholesterol-fighting good fats your body needs, makes up the other portion of the mixture. You can never go wrong with olive oil–unless you use too much
  • Farro, a little-used grain, is the secret ingredient in a black bean burger. Farro is full of fiber and magnesium, which every body needs to burn maximum calories and function properly
  • Of course no burger is fulfilling without proper seasoning, and the black bean burger calls for liberal amounts of basil, cilantro and pepper–all of which taste great and give the body a variety of essential vitamins and minerals.

Ingredients:

  • 1 ¼ c. dry black beans: rinsed, soaked for four hours and then drained
  • 3 ½ T. olive oil
  • 1/3 c. farro
  • 1 onion, diced
  • 1/3 t. crushed red pepper flakes
  • 1 minced clove of garlic
  • 2 eggs, beaten
  • 1 c. bread crumbs
  • 1/4 c. basil, chopped
  • 1/4 c. cilantro, chopped
  • 1/4 t. ground pepper
  • 8 buns, lightly toasted

Directions:

  1. Cover the beans with 2 in. of water in a large saucepan. Simmer over low-medium heat for approx. 1 hour until tender, stirring occasionally. Make sure to add water to keep the beans submerged in 2 in. of water.
  2. While the beans are simmering, heat ½ tablespoon of the olive oil in a saucepan. Add the farro and cook over medium-high heat for 2 minutes, stirring throughout. Then add 1 ½ cups water and a little salt and boil. Once boiling, cover the saucepan and simmer for approx. 30 minutes until it is al dente.
  3. In a skillet, heat the remaining 3 tablespoons of oil. Incorporate the onion and cook over medium-high heat, until the onion is soft. Then incorporate the garlic and crushed red pepper flakes and cook for approx. 2 minutes, until fragrant.
  4. In a food processor, add the beans (minus ½ cup) and pulse into a chunky mixture.
  5. Add the pureed beans, remaining ½ cup of beans, farro, onion mix, lightly beaten eggs, bread crumbs, chopped basil, chopped cilantro, pepper and 1 teaspoon salt. Form this mixture into 8 burger patties, cover and refrigerate for at least 30 minutes.
  6. Heat 1/8 in. vegetable oil in a large non-stick skillet. Add the burger patties and cook over medium-high heat for approx. 3 minutes, until brown. Then flip them over and cook for another 3 minutes, until both sides are brown and the patties are heated through.
  7. Transfer the patties into the toasted buns and serve.

10 Ways to Kill Your Metabolism


Metabolism Your metabolism is the engine that keeps your body running. It turns calories into fuel. Fire it up and you’ll have more energy. Let your metabolism languish under a lazy lifestyle, and you’ll kill it.

 

Here are the 10 most common ways people kill their metabolism.

 

Not getting enough sleep

If you’re not getting seven to eight hours of sleep a night, you might be killing your metabolism. Studies show that not getting enough shut-eye can lead to chemical reactions that increase fat storage and make you hungrier.

 

Eating before bed

If you snack right before bed, your body won’t deal with the excess calories—it’s busy recovering from the day. Instead, it will slow down your metabolism and save the calories as fat.

 

Carbs

Who doesn’t love carbs? They taste great, but they also cause your blood sugar to spike, which in turn increases your fat storage. It’s a chemical thing.

 

Not enough protein

Protein is important for building lean muscle mass, which burns fat, but it’s also important for your digestive system. If you’re not eating enough protein, chances are your body isn’t digesting food properly and instead is storing it as fat.

 

Sitting still

Sitting around all day—whether in the office or on the couch—puts your metabolism in a near vegetative state. And when that happens, your metabolism shuts down. Get up and move!

 

Drinking Alcohol

A cold beer might help you relax, but it stresses out your metabolism. Alcohol is high in calories and sugar, both of which confuse your metabolism and make it shut down.

 

Too many processed foods

They’re cheap, tasty and guaranteed to make your metabolism scream “No mas.”

 

Kill Your Metabolism Yo-Yo dieting

Starving yourself to lose a few pounds—and then binging. Starving yourself to lose a few pounds—and then binging again. If this is your eating cycle, your metabolism is wondering what in the world is going on—and going into survival mode, which means it’s storing calories as fat instead of burning them.

 

Cycling (and not the good kind)

Hitting the bike for 30 minutes a day is good for your metabolism. “Weight cycling” is not. If your weight goes up and down and up and down, you’re messing with your metabolism.

 

Working the night shift

Not only does the graveyard shift mess with your sleep patterns, but it kills your metabolism because you’re probably not eating a balanced diet or getting enough exercise. 

Just How Important Is Protein in Your Diet?


How Important Is Protein in Your Diet? | BeLiteWeight | Weight Loss Services

Protein is an essential part of your diet, so make sure that you get enough of it from healthy sources every day. Healthy sources for protein include meat, fish and poultry. You can also get protein from dairy products like milk, butter, yogurt, cheese, etc.

If you're a vegetarian or vegan, you can get protein from legumes such as peanuts and beans. They have the highest protein content among non-meat food sources. To get all the essential amino acids, make sure to eat food like seeds, grains and vegetables.

Why is protein so important? Here are several reasons:

Protein is needed for the growth, repair and maintenance of all cells in the body. Each cell has protein as part of its structure, so each cell uses up protein in its processes. Thus it's important that you meet the required daily allowance for this nutrient.

Protein helps to create antibodies that your immune system needs to ward off infection. Whenever you're sick, make sure to consume more protein to help your immune system work harder.

Protein helps your blood clot faster when you're significantly wounded. You can suffer from major blood loss from a bad injury, but consuming ample protein can slow down this process by speeding up blood clotting.

Protein can be used as energy if you're running low on carbs. Of course, carbohydrates are still the best sources of energy, especially if you're doing strenuous activities such as hiking, running, etc. But for weight watchers who don't like the calories that come along with carbs, stocking up on protein is the next best option.

Protein is broken down to essential amino acids needed by the body. Your body needs 20 amino to function properly. Out of these 20, nine are called essential because they can be obtained only from the food you eat. Either way, these amino acids are important because they are needed to support the immune system, process nutrients, convert fatty acids to usable energy, create collagen for connective tissues, form hemoglobin for blood sugar regulation, balancing moods and sleep patterns, etc.

 

About the Author Jamie Eberle is the Chief Financial Officer of BeLiteWeight, which has helped over 6,500 patients have safe, affordable and successful weight loss surgery over the past eight years. Jamie has had bariatric surgery and knows the ins and outs of the different procedures they run, including: vertical sleeve gastrectomy, gastric sleeve plication, Lap Band and gastric bypass surgery, among others. BeLiteWeight focuses on each patient’s needs to help them choose the right procedure and get started on the path to a healthier life.