5 Unusual Reasons You're Not Losing Weight

Weight loss can be tricky. We all know we need to consume fewer calories than we burn to lose weight, but sometimes—even when you’re doing all the right things—that weight loss can come to a screeching halt.

This can happen for a number of reasons, but, more often than not, it’s comes down to something that requires a serious lifestyle change to fix. Here are 5 of the most common, yet not-so-obvious reasons you’re not losing weight, plus some tried-and-true.

1. You’re Stressed “Stress is the silent killer.” This is especially true when it comes to weight loss. Stress releases cortisol (often simply referred to as “the stress hormone”)—and in today’s society, excessively high cortisol levels are incredibly common. Cortisol degrades muscle tissue and encourages the storage of body fat, and is has been linked to other health issues that are a lot more serious than a few extra pounds around your waist.

If you want to get lean, then you need to make a serious effort to lower your stress levels. (Easier said than done, I know!) Try limiting the length of your workouts to 45 minutes, surrounding yourself with positive people, meditating, and getting plenty of sleep.

2. You’re Not Getting Enough Sleep Not only does enough sleep reduce levels of cortisol, but it also produces growth hormone (GH). GH pretty much has the opposite effect of cortisol on the body—it encourages fat loss, supports your immune system, and helps to keep your organs functioning properly.

Sleep also balances the hormones that control hunger. If you’ve ever gone to bed hungry and woken up not hungry, this is why. On the flip side, if you miss a night’s sleep you are likely to eat more calories the next day. While it varies from person to person, most of us should aim to get 7 to 9 hours of sleep each night.

3. You’re Not Drinking Enough Water You’re probably sick and tired of hearing about how important water is to your health, but most people still don’t drink enough of it.

There’s a whole host of benefits to drinking enough water, one of which is proper kidney function. Dehydration impairs your kidneys, and when your kidneys aren’t working properly, your liver has to pick up the slack. Your liver is responsible for the metabolism of fat, which means fat cannot be metabolized as efficiently when your liver has to work twice as hard to remove toxins.
The solution is simple: when you’re thirsty, drink water. In particular, ensure that you are hydrated around workouts.

4. You Have Poor Digestion The gut is incredibly complicated, and scientists are only scratching the surface when it comes to understanding how the natural micro-biome of gut bacteria works. But one thing is clear: whether you want to improve your ability to lose fat, boost your immune system, clear up your skin, or even just feel better on daily basis, it all starts with gut health.

Unfortunately, most people don’t usually realize their gut isn’t functioning properly until it’s too late. But there are steps you can take to help prevent any malfunctions: reduce stress, eat fewer meals or even consider periods of fasting to give your digestive system a break, minimize the consumption of legumes, grains, sugar and pastured dairy, and chew your food until it’s mush before swallowing.

5. You’re Not Eating Enough Fiber Fiber aids digestive health and helps to create a sense of fullness, which makes consuming fewer calories easier.

It’s estimated that only 5% of Americans get enough fiber. Why are people missing out? Most of us assume we’re getting enough from grain-based products like bread and cereal, but the reality is these highly-processed foods have been stripped of their nutrients and fiber. Instead, eat more fruit and vegetables, and opt for whole grains, like brown rice and steal-cut oatmeal.

Could one of these issues be to blame for your weight loss plateau? Share your thoughts in the comments below!

Via: MyFitnessPal

Healthy Summer Burgers

Turkey Burger:

Total Time: 32 min.
Prep Time: 10 min.
Cooking Time: 12 min.
Yield: 4 servings


Ingredients:

¼ cup whole wheat bread crumbs
½ cup low-fat buttermilk
1 lb. raw 93% lean ground turkey breast
2 green onions, finely chopped
2 Tbsp. finely chopped parsley
1 tsp. Dijon mustard
1 dash Worcestershire sauce
Ground black pepper (to taste; optional)


Preparation:

1. Combine bread crumbs and buttermilk in a medium bowl; mix well. Let sit for 10 minutes.
2. Preheat grill or broiler on high.
3. Add turkey, green onions, parsley, mustard, Worcestershire sauce, and pepper (if desired) to bread crumb mixture; mix well with clean hands.
4. Shape into 4 patties.
5. Grill or broil for 5 to 6 minutes on each side, or until patties are no longer pink in the middle.

 

Portobello Burger:

 

Total Time: 1 hr. 15 min.

Prep Time: 5 min.
Cook Time: 10 min.
Yield: 4 servings


Ingredients:

4 large portobello mushroom caps, about 5 inches in diameter
⅓ cup balsamic vinegar
½ cup water
1 Tbsp. sugar
1 clove garlic, finely chopped
2 Tbsp. olive oil
4 whole wheat buns, toasted, sliced lengthwise to open
4 slices medium tomato
4 thin slices red onion
4 lettuce leaves


Preparation:

1. Place mushrooms in a baking dish, stem side up. Do not use glass.
2. Combine vinegar, water, sugar, garlic, and oil in a small bowl; whisk to blend. Drizzle over mushrooms. Cover; refrigerate for about 1 hour, turning mushrooms once.
3. Preheat grill or broiler.
4. Position cooking rack 4 to 6 inches from the heat source. Grill or broil mushrooms, turning often and basting with marinade, for about 8 to 10 minutes, or until tender.
5. Place each mushroom on a bun and top with one tomato slice, one onion slice and one lettuce leaf.





Rosemary and Garlic Burger:

 

Total Time: 1 hr. 17 min.
Prep Time: 10 min.
Cooking Time: 1 hr. 7 min.
Yield: 4 servings


Ingredients:

1 whole garlic bulb
1 lb. raw 95% lean ground sirloin
1 medium zucchini, coarsely grated
6 fresh rosemary sprigs, leaves removed and finely chopped, stems discarded
¼ tsp. sea salt
½ tsp. cracked black pepper
4 whole-grain hamburger buns
4 slices medium tomato
4 lettuce leaves
4 red onion slices


Preparation:

1. Preheat oven to 400° F.
2. Remove outer papery white layer from garlic, keeping each individual clove covered, and keeping cloves attached to the bulb. Cut off top ½-inch of bulb. Place on a piece of aluminum foil; wrap to completely seal. Bake for 45 minutes, or until tender.
3. Preheat grill or broiler to high.
4. When cool enough to handle, peel away foil from garlic. Squeeze garlic into a large bowl.
5. Add sirloin, zucchini, rosemary, salt, and pepper; mix well. Shape mixture into four patties.
6. Grill or broil patties for 4 to 6 minutes on each side, or until desired doneness.
7. Top each bottom bun with a patty, tomato slice, lettuce leaf, onion slice, and top bun.

 

 

Mushroom Barley and Sage Burger:

 

Total Time: 55 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings


Ingredients:

3 tsp. olive oil, divided use
1 medium onion, finely chopped
4 oz. finely chopped mushrooms
2 cloves garlic, finely chopped
2 Tbsp. finely chopped fresh sage (or 1 tsp. dried sage)
½ tsp. sea salt
½ tsp. ground black pepper
1½ cups cooked pearl barley (see below)
2 Tbsp. finely chopped walnuts
1 large egg, beaten
¼ cup shredded part-skim mozzarella cheese
1 Tbsp. sherry wine
4 whole wheat hamburger buns, split


Preparation:

1. Heat 1½ tsp. oil in large nonstick skillet over medium-high heat.
2. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onions are translucent.
3. Add mushrooms, garlic, sage, salt, and pepper; cook, stirring frequently, for 4 to 5 minutes, or until liquid that mushrooms give off evaporates. Remove from heat.
4. Combine onion mixture, barley, walnuts, egg, mozzarella, and sherry; mix well.
5. Shape mixture into 4 patties. Refrigerate 20 minutes.
6. Heat remaining 1½ tsp. oil in large nonstick skillet over medium-high heat.
7. Add patties; cook for 4 to 5 minutes on each side, or until evenly browned and cooked through.
8. Serve each patty on a bun.

Tip: To make 1½ cups cooked pearl barley, place ½ cup dry pearl barley in a small saucepan. Cover with water. Heat to boiling on medium-high heat. Reduce heat to medium-low; cook, covered, for 40 to 45 minutes, or until tender. Drain.

  

Italian Bean Burger:

 

These burgers are vegetarian-friendly and packed with wholesome goodness.

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 8 servings


Ingredients:

1 (15-oz.) can black beans, drained, rinsed, mashed
2 cups cooked brown rice
¼ cup finely chopped onion
3 Tbsp. all-natural tomato paste
2 tsp. dried basil leaves
1 tsp. dried oregano leaves
¼ cup grated Parmesan cheese (optional)
8 whole-grain hamburger buns
8 slices medium tomato
8 romaine lettuce leaves


Preparation:

1. Preheat grill or broiler to high.
2. Place beans, rice, onion, tomato paste, basil, oregano, and cheese in food processor; pulse until well blended. Form into eight patties.
3. Grill or broil patties for 4 to 5 minutes on each side, or until cooked through.
4. Place each patty on a bottom bun. Top with tomato, lettuce, and top bun.

Spinach Salmon Patties:


How do you turn a piece of salmon into salmon patties? Actually, it’s pretty simple. We recommend purchasing a piece of skinless salmon, or use this technique to easily remove the skin without losing any of the precious meat. Then, chop as finely as you can. When you’ve got the salmon cut into small pieces, rock your knife blade back and forth across the meat several times to get it finer. Egg white helps bind everything together during cooking.


Total Time: 17 min.
Prep Time: 10 min.
Cooking Time: 7 min.
Yield: 4 servings


Ingredients:

1 lb. raw salmon fillet, skin removed, finely chopped
3 cups fresh spinach, coarsely chopped
3 green onions, finely chopped
1-inch slice fresh ginger, peeled, finely chopped
¼ tsp. sea salt
¼ tsp. ground black pepper
1 large egg white
1 Tbsp. reduced-sodium soy sauce
Nonstick cooking spray
2 Tbsp. pickled ginger


Preparation:

1. Preheat grill or broiler on high.
2. Combine salmon, spinach, green onions, ginger, salt, and pepper in a large bowl; mix well.
3. Combine egg white and soy sauce in a small bowl; whisk to blend.
4. Add to salmon mixture; mix well. Form into four patties, each about ½-inch thick.
5. Lightly coat grill or broiler pan with spray; grill or broil patties, carefully turning once, for 6 to 7 minutes, or until golden brown and cooked through.
6. Serve each patty topped with 1½ tsp. pickled ginger.

 

Tofu Burger:

 

Total Time: 2 hrs. 54 min.
Prep Time: 10 min.
Cooking Time: 14 min.
Yield: 4 servings


Ingredients:

2 tsp. olive oil
½ medium onion, coarsely chopped
1 medium carrot, shredded
1 clove garlic, crushed
1 thin slice fresh ginger, peeled, finely chopped
12 oz. firm tofu, well drained, mashed
½ cup chopped almonds, toasted
1 large egg white
4 tsp. reduced-sodium soy sauce
1 tsp. sesame oil
1 Tbsp. toasted sesame seeds
Sea salt and ground black pepper (optional)
Nonstick cooking spray


Preparation:

1. Heat olive oil in medium nonstick skillet on medium-high heat.
2. Add onion and carrot; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add garlic and ginger; cook, stirring frequently, for 1 minute. Remove from heat. Cool.
4. Combine onion mixture, tofu, almonds, egg white, soy sauce, sesame oil, and sesame seeds; mix well.
5. Season with salt and pepper if desired.
6. Shape into four patties. Refrigerate, covered, for 1 to 2 hours.
7. Heat medium nonstick skillet, lightly coated with spray, over medium high heat.
8. Add patties; cook for 3 to 4 minutes on each side, or until golden brown.



ViaTeam Beachbody, edited by Maria Doney





Chocolate Peanut Butter Shakeology Ice Cream

 

 

Perfect for hot days!!!!

Total Time: 4 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 2 servings

Ingredients:

1 medium banana, cut into chunks
½ cup unsweetened almond milk
2 scoops Chocolate Shakeology
2 tbsp all-natural smooth peanut butter

Preparation:

1. Place banana in plastic bag; freeze for 4 hours, or until completely frozen.
2. Place almond milk, bananas, Shakeology, and peanut butter in blender (or food processor); cover. Blend until smooth.
3. Serve immediately.

Via Team Beachbody

5 Reasons to Eat Avocados

Avocados are delicious, but did you know they could also help curb your appetite? According to a recent study, those who ate half an avocado with lunch felt 28% less of a desire to eat more in the 5 hours following the meal.

But, that’s not all avocados can do for you. Here are a few more of their benefits!
1. They are high in monounsaturated fats. The types of fatty acids in the avocado help reduce inflammation (great if you have arthritis) and can lower your risk for heart disease.

2. They help with the absorption of two antioxidants: lycopene and beta-carotene if you’re enjoying a salad or salsa.

3. The omega-9 fatty acids within the avocado are said to improve skin tone and help repair damaged skin cells.

4. Avocados may help improve blood cholesterol, thanks to the compound they contain known as beta-sitosterol. In one study, patients who ate avocados for 7 days saw a 17% decrease in total blood cholesterol, a 22% decrease in both LDL and triglyceride levels, and an 11% increase in HDL levels.

What is your favorite way to enjoy avocado? Mine is on its own with a touch of sea salt.

Via: Team Beachbody

5 Ways to Boost Your Willpower and Beat Temptation

Most of us believe that willpower is some innate, magical quality that only a lucky few are born with enough of to reach the goals they set for themselves. But according to scientists and psychologists who specialize in this sort of thing, what we call “willpower” is actually just a one-two punch of self-control and smart decision–making strategies.
It’s good news because it means you can hone your willpower like any other skill. And, just like doing push-ups, it gets easier the more you do it. Here are five easy ways to tap into your willpower (or whatever you want to call it).

1. Change how you define willpower
You have it or you don’t, right? Wrong. Instead of thinking of willpower as a genetic gift, think of it as a game plan. “Instead of saying, ‘I have no willpower,’ ask yourself how to handle the situation,” says registered dietitian Jill Weisenberger, M.S., R.D., and author of Diabetes Weight Loss—Week by Week. Think you just can’t give up your soda habit? Can’t stick to a gym routine? Can’t make yourself eat veggies? Think again. “When my patients say, ‘I can’t,’ they usually mean, ‘I choose not to,’ or, ‘I haven’t yet figured out how to,’” Weisenberger says. “There is a solution to most problems. You have to look for it and then practice that strategy.” Another fun fact? Through his research, willpower expert Roy Baumeister discovered that those who believe willpower is finite tend to run out of it. Those who believe that willpower is not a limited resource continue to be able to tap into it when they need it. Believe in your willpower, find a few strategies that work for you to set yourself up for success, and voilá, you’ll have the willpower you need.

2. Set yourself up for success
You’ve probably heard the adage that luck is where preparation meets opportunity. The same can be said for willpower—a little prep work can help you make healthy choices. “One of the best things you can do is create an environment that will help you be successful,” says Mitzi Dulan, R.D., coauthor of The All-Pro Diet. “Avoid buying chips and cookies. If you buy chocolate, buy bite-size.” Look at it this way—if you can resist buying chips at the grocery store, you only have to resist temptation once. If you buy the chips, you’ll have to resist temptation every single time you walk past your kitchen.

3. Respect Your R&R
In season 1 of House of Cards, Kevin Spacey’s character Frank Underwood quipped, “I never make big decisions so long after sunset and so far before dawn.” Sure, Underwood is a manipulative villain, but it’s not a bad strategy—lack of sleep can impair your ability to make smart decisions. “Both stress and sleep deprivation affect hormones that may impact our appetite and food choices,” Weisenberger says. “Adequate sleep and appropriate stress management aren’t optional—they are as critical as eating your fruits and vegetables and being physically active.” No matter how busy you are, make sure you get a good night’s sleep and carve out a few minutes each day to de-stress. It can make a world of difference to your willpower.

4. Keep your sugar in check
It’s harder to stick to your diet when you’re hungry—not exactly breaking news, right? But it’s not just pure hunger that’s getting in your way, or else you’d be just as satisfied with a handful of carrots as a handful of cookies. The real problem is that glucose levels seem to play a big role in self-control, so the hungrier you get, the harder it becomes to choose healthy foods over calorie-laden comfort foods. Last year, Baumeister wrote in the APA Monitor on Psychology that low glucose levels can reduce self-control—so eat before you’re famished if you want to improve your odds of resisting junk-food faves.

Oddly enough, Baumeister found that it also works the other way around—exercising self-control can actually lower your glucose levels. It’s possible that the more decisions you have to make, the more your glucose levels dip, and the harder it is to make a healthy choice the next time. In other words, resisting that donut on your commute to work might make it harder to walk past the candy dish in the office, or turn down greasy takeout at lunch. So rather than relying on sheer self-control, see if you can find ways to avoid tempting situations—for example, find a route to work that doesn’t pass your favorite bakery. That way, you’ll have plenty of willpower left for the temptations you can’t avoid.

5. Focus on tomorrow’s goal, not today’s mistakes
When you’re on a weight loss regimen, it’s easy to obsess over the occasional slip-up—a high-calorie snack here, a skipped workout there—and lose sight of your long-term goal. But the ability to rally after a setback may be more important than the ability to make virtuous decisions all the time. Angela Duckworth, an assistant professor of psychology at the University of Pennsylvania, coined the term “grit” for people who stay focused on a long-term goal, come hell or high water. “The gritty individual approaches achievement as a marathon,” Duckworth said in a 2007 study. “Whereas disappointment or boredom signals to others that it is time to change trajectory and cut losses, the gritty individual stays the course.”
So the next time you’re tempted to curse your lack of willpower, remember that self-control is a skill—and like any skill, you’ll screw up a few times while you’re learning it. What’s important is that you keep going. “Determine your weak areas or obstacles and make a plan to overcome them. Put your plan into practice, evaluate it and adjust it if necessary. And expect to stray from the plan and know that you can keep moving forward,” Weisenberger says. “Eating fast food doesn’t make you bad at following your diet any more than having a fender bender makes you a bad driver.”

Via: Team Beachbody

Growing your own!

I never get sick of seeing my son pick fresh fruit an veggies right off the vine!  I too love to eat fresh veggies and fruit.  It is amazing how much better it tastes and the satisfaction we get knowing we grew it ourselves.  We could survive off our home grown "food" during the summer if we had to.......but I won't eat my chickens, just their eggs.  We are very blessed to live where we have room to grow our garden and to have and orchard, I thank God every day to be so fortunate. 

A vegetable garden doesn't take that much room, we have a pallet with bell peppers, turnips, and radishes, so if you have a back patio you can grow a garden.  It is also a great experience for the kids, my son gets excited to see everything start to come up and to sit under the apricot tree and just pick and eat.  It's the small things in life that really affect us forever. Take some time out and plant a garden (flower or veggie), it will relieve some stress and bring a lot of joy.

M.

Black Bean, Broccoli, and Mozzarella Tostada

Ingredients: (per 1 tostada)

3 tbsp black beans
2 broccoli florets
3 oz mozzarella cheese
1 small organic tortilla

Directions:

Spread black beans first (be sure to drain well), add broccoli, and mozzarella. Toast in toaster oven on dark or until cheese is melted and the tortilla starts to brown.