Yogurt with Fruit and Nuts
Tips for preventing the yo-yo dieting cycle
You’ve lost a nice chunk of weight. Congratulations! Trouble is most folks just gain it back – and then some. There are tasty ways to prevent weight gain. Make a few minor adjustments and you’re on your way to maintaining your weight loss.
1. Eat 3 times a day.
Trick here is to keep from getting too hungry at any point in your day. Start your day with a meal that includes fat. Your brain is mostly made of fat and it runs on fat. So if you want to stay full and focused throughout your morning, target full fat in your breakfast. My go-to is full fat yogurt. Buy the good stuff. Full fat Greek yogurt – plain. Then sweeten it yourself by adding a bit of Truvia instead of all the sugar that is in most yogurt. Add a bit of vanilla. Stir that around. Add your favorite berries -- I even add some nuts on top. Eat that instead of cereal.
2. Snack.
After work, the stretch between when I get home and when I get dinner done is too long. I get hungry and don’t want to overeat at dinner so I have a little snack. I like to sit and watch the news before I start dinner so I’ll eat some nuts. A quarter cup of nuts in a little bowl will do it. You can eat that while you drink your glass of sparkling water, your glass of wine, or your low carb beer. Relax.
I don’t often eat nuts from a can. Those contain a ton of table salt. Not good. Instead I buy raw nuts and make up a batch of my own snack nuts. Most often I buy walnuts and pecans. I find them in the baking section of the grocery store, not the snack section. Walnuts and pecans are known to be cancer fighters. Raw cashews or macadamia nuts are good, too. Put them in an ovenproof pan. Spray with olive oil spray and then season them. You can use any seasoning mix or sprinkle on things like ground cumin, sea salt, pepper or even cayenne for some zip. They even taste great with your favorite meat rub sprinkled on them. Roast them in your oven at 375 degrees for 10 to 12 minutes and you’re ready to snack. Make up a big batch on the weekend and keep them in a zip-lock bag and you’re ready for nut snacks all week. The kids can have them after school, too...
Read the full column at PlanZDiet.com
Yogurt with Fruit and Nuts
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This is a ZReboot recipe. Okay. This seems so simple. Everyone wants a fast breakfast or snack. Your kids will be giddy with this as their breakfast or their after school snack.
I ordered a yogurt/fruit bowl at a restaurant. And it inspired me. When I made this it filled me to the brim for my own breakfast. Takes one minute or less to make.
Servings: Serves 1
Ingredients:
½ cup of full fat Greek yogurt
½ tsp of vanilla (or to taste)
½ tsp of Truvia (or to taste)
Assorted berries and fruit pieces. Your choice and your amount. Ideas: blueberries, raspberries, blackberries, strawberries, peach slices, plums slices, nectarines slices and more…
Assorted nuts. Your choice and your amount. Ideas: pecans, almonds, peanuts, macadamia nuts, hazelnuts and more…
Instructions:
In a bowl add your yogurt. Add the vanilla and the Truvia. Stir to blend all. The yogurt will be all nice and shiny. Toss on your fruit and your nuts.
You might think I’m a bit nuts but I LOVED the combo of raspberries and cocktail peanuts. The sweet and salty was wonderful. It reminded me of one of those Pay Day bars and so much more healthy!
Enjoy!
Cheers,
Zola
