Mean & Clean Burrito

Mean & Clean Burrito

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Here's a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you'll come back to time and again. Serve with a side of your favorite salsa. 
Servings: 1 

Here's what you need...

• 1 sprouted grain, flourless tortilla
• 1 Tablespoon hummus
• 1/3 cup cooked brown rice
• 1/4 cup cooked black beans
• 1/2 cup cooked chicken, chopped (or baked tofu)
• 2 Tablespoons fresh corn kernels
• 2 Tablespoons chopped cucumber
• 1/4 cup shredded arugula
• 3 cherry tomatoes, chopped

1. Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.
2. Top the tortilla with rice, beans, chicken and veggies.
3. Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.

Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein.

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Easy Chilled Gazpacho

Easy Chilled Gazpacho

Gazpacho is a cold tomato-based soup that originated in Spain. What better time to enjoy a chilled bowl of gazpacho than on a hot summer day? Use fresh ingredients for the best possible taste. 
Servings: 6

Here's what you need:

• 3 cups tomato juice
• 1/3 cup red wine vinegar
• 1 Tablespoon olive oil
• 2 large tomatoes, quartered
• 1 cucumber, peeled and cut into chunks
• 1 small onion, peeled and quartered
• 1 sweet green bell pepper, seeded and quartered
• Dash of hot sauce
• Fresh ground salt and pepper to taste
• 2 tomatoes & 2 cucumbers chopped for garnish

1. Place all of the ingredients, except tomato and cucumber garnish, in a high speed blender. Turn on high speed for 40 seconds.
2. Chill the soup for 30-60 minutes.
3. Place chopped cucumber and tomato in each serving dish and fill with soup. Serve immediately.

Nutritional Analysis: One serving equals: 85 calories, 2.5g fat, 15g carbohydrate, 2.5g fiber, and 3g protein.

Visit our blog www.naturalibra.info to stay up with our health and wellness information.  We also have a ton of fitness tips and recipes.

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Drink This Not That

Drink This Not That

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Changing what you drink just may be the magic weight loss bullet you've been looking for.

David Zinczenko and Matt Goulding sure think so. But then they did write the book on it: Drink This Not That. They've even gone so far as to claim that you could lose up to 32 pounds in a year just by changing what you drink.

What most people don't know is that it's a lot easier to drink extra calories than to eat it. So you really need to pay attention to what you're sipping on.

Here is a sampling of what their book has to offer. The following are 5 of the worst things to drink, followed by 5 slimming alternatives.

Breakfast
While a cup of hot coffee or a glass of lowfat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes.

Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)

• 1,498 calories / 44g fat / 214g sugar

Drink This Instead: Smoothie King High Protein Banana (20oz)

• 322 calories / 9g fat / 23g sugar

Lunch
A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time.

Worst beverage:

SoBe Green Tea (20oz)

• 240 calories / 0g fat / 61g sugar

Drink This Instead: Honest Tea Organic Honey Green Tea (16oz)

• 74 calories / 0g fat / 18g sugar

Afternoon 
When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories.

Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream

• 660 calories / 22g fat / 95g sugar

Drink This Instead: Starbucks Venti Caramel Cappuccino

• 170 calories / 6g fat / 18g sugar

Postworkout 
There's no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three.

Worst beverage: Naked Protein Juice Smoothie (15.2oz)

• 418 calories / 4g fat / 53g sugar

Drink This Instead: Horizon Organic Chocolate Reduced Fat Milk (8oz)

• 180 calories / 5g fat / 27g sugar

Alcoholic beverages
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it's called a beer belly for good reason, since many alcoholic beverages are loaded with calories.

Worst beverage: Red Lobster Traditional Lobsterita

• 890 calories / 183g carbohydrates

Drink This Instead: Red Lobster Classic Martini with Gin

• 140 calories / 0g carbohydrates

Recent studies are reporting that most of us drink 21 percent of our daily calories. That adds up to an average of 460 calories each day. It's easy to see how these calories quickly add up into unwanted pounds.

Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water. 

Visit our blog www.naturalibra.info to stay up with our health and wellness information.  We also have a ton of fitness tips and recipes.

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Fire-Roasted Chile Omelet

Fire-Roasted Chile Omelet

Here's a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado. 
Servings: 2 

Here's what you need...

• 1 teaspoon olive oil
• 3 small tomatoes, finely chopped
• 2 (4oz) cans of fire-roasted, diced green chiles
• 12 egg whites
• 2 Tablespoons water
• Non-stick cooking spray

1. In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
2. In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add ¼ of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
3. Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and Chile mixture.

Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein. 

Follow our blog to get all the info you need to maintain a healthy, hormone balanced lifestyle.  www.naturalibra.info.  Also check out our website to find out how progesterone creams can help combat those menopause symptoms. www.naturalibra.com

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The Top 5 Ways You Eat Too Much

The Top 5 Ways You Eat Too Much

Each day you make well over 200 decisions about food, according to Brian Wansink, PH.D. in his book, Mindless Eating. Your weight is the sum total of your past food decisions. 

According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain the top 5 Diet Danger Zones and the solutions for each: 

1. The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” and often feel uncomfortably full after eating.

• Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
• Use smaller plates and wait 20 minutes before deciding if you want seconds.
• Eat slower so your appetite can catch up with what you've already eaten.
• Don't place serving dishes on the table. Pre-plate your food and then put the rest out of reach.

2. The Snack Grazer: You eat whatever food is within reach, and snack at least three times throughout the day. You can't walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.

• Chew gum throughout your day to avoid mindless munching.
• Keep tempting snack foods out of sight and out of mind.
• Never eat directly from a package. Portion out your snack into a dish.
• Don't purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.

3. The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you've consumed and often stop only when it's time to leave.

• Stay more than an arm's length away from the buffet or snack bowls.
• Put only two food items on your plate during each trip to the table.
• Make yourself feel full by eating the big healthy stuff first, like broccoli and carrots.
• Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.

4. The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it. You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.

• Ask your waiter to remove the bread basket from the table.
• Before you eat, ask your waiter to box half of your entrée to take home.
• Decide to either share an appetizer or a dessert, never have both.
• Skip the appetizer menu and instead start your meal with a side salad.

5. The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go. Your lightning-quick meals are grabbed on-the-go from fast food joints, vending machines and convenience stores. You don't plan your meals ahead of time and end up eating whatever you can quickly find.

• Pack a healthy lunch and bring it with you.
• Stock your work area with healthy protein-filled snacks.
• Drink plenty of water throughout the day.
• Turn off the computer or pull your car over while you eat.

By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of healthy weight loss

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Kale and Pinto Bean Soup

Kale and Pinto Bean Soup

Who needs fast food when you have delicious soup at home? Making a large pot of homemade soup will set you up for days of healthy quick meals! 

This soup is filled with nutritious ingredients like fresh kale and pinto beans which lend savory flavors and wholesome fiber. Swapping out a heavy meal with a light cup of this homemade soup is a fantastic way to reduce your overall calories for the day and to help you make progress towards your fitness goal. 

Servings: 10 

Here’s what you need...

• 1 cup dried pinto beans
• 1 large yellow onion
• 1 Tablespoon olive oil
• 4 cloves garlic, minced
• 4 cups filtered water
• 2 bouillon cubes
• dash of freshly ground sea salt
• dash of freshly ground pepper
• 2 bay leaves
• 2 teaspoons dried rosemary, crushed between your fingers
• 5 large carrots, diced
• 2 bunches kale, chopped

1. Bring a large pot of water to a boil, add the beans and cook for 60-90 minutes. Drain and set aside.
2. In your soup pot heat the olive oil over medium heat. Add onion and garlic and cook for 5 minutes.
3. Add the cooked beans, water, bouillon, salt, pepper, bay leaves, rosemary, and carrots. Simmer for 15-20 minutes. Add the kale and cook another 15 minutes or until kale is tender. Add more water if needed.
4. Remove the bay leaves, add more salt and pepper if needed.

Nutritional Analysis: One serving equals: 112 calories, 2g fat, 20g carbohydrate, 7.3g fiber, and 6g protein. 

I hope that you get a chance to give this recipe a try this wee