Roasted garlic lemon broccoli

49 calories, 6 servings


  • 2 heads broccoli, separated into florets
  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon sea salt
  • Lemons


  1. Preheat the oven to 400 degrees F (200 degrees C).
  2. In a large bowl, toss broccoli florets with the extra virgin olive oil, sea salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet.
  3. Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy finish.

Foods that burn fat fast

BLOG 137You know already if we eat more calories than our body can burn we gain weight. It’s true that certain foods will boost your metabolism but only if you eat them as a part of a effective diet and weight loss programme. What are fast burning foods?


Do you remember the old saying: “an apple a day keeps the doctor away”. Well not only a doctor but also the extra pounds as well. Apples contain the highest percentage of pectin, this is a soluble fiber. There was an interesting study in Brazil about weight loss and apples. 2 groups of dieters were getting exactly the same amount of calories but with one exception, one group was getting an apple before each meal, and this group lost 33% more in weight.


Garlic is one of the most effective fat burning foods. It contains the compound allicin which has anti bacterial effects and helps reduce cholesterol and unhealthy fats.


Tomatoes is very effective to add on your diet. Not only are they good in your battle against overweight but they are also an excellent prevention against cancers and high blood pressure.


Adding a carrot to the beginning of every meal is a very effective way to lose weight. Why do you ask? The carrot leaves no room in the stomach for the dessert.


Mangoes are full packed with fiber and are low in calories.


Popey gets his strength by eaten spinach and yes they are very healthy. Spinach contains a lot of iron, it is an exceptional nutrition food and is a good prevention against cancer.


Oats work as part of a weight loss strategy because the amount of fiber boosts your metabolism and helps you feel fuller longer. The antioxidants and other minerals oats contain make it a solid choice and not just a source of fiber. Cutting your cholesterol might also be on your list and this is a great way to get those levels down.


There’s no need to eat bland and boring food when you’re trying to lose weight. This is a great time to experiment with seasonings from different cultures. Many of them have thermogenic properties that boost your metabolism, while making some so-so dishes taste like they’re from a restaurant.

Some examples: Mustard seed will spice up your entree and get your metabolism going, and ginger can help with your digestion. Ginseng can boost up your energy, and black pepper can help burn calories. Like Indian food? Turmeric can help break up fat.


This is been known for some time in the vegetarian realm but is now making the rounds to the mainstream. The weight loss benefits usually come in the form of switching out sides with quinoa instead of more calorie-dense foods like rice or potatoes. You’ll still get the benefit of rounding out the meal, with the added bonus of the vitamins that quinoa has.

If you haven’t tried it yet, what are you waiting for? It helps you feel full, doesn’t have a lot of calories, and ranks low on the Glycemic Index. Score!


They are lauded for their ability to help regulate blood sugar levels and help with digestion due to their fiber content. Try adding a can of organic black beans as a side to your next meal, especially if it can replace a more carb-laden item like bread or rice.

Many restaurants keep black beans on hand as a substitute for a side, so they’re a great go-to item when you’re out with friends and want to eat well without looking like you’re on a diet.

Egg whites

Eggs are a good source of protein. Get the benefit of the protein without worrying about the yolks. When your weight is where you want it you can start adding them back into the equation.


They host benefits, including weight loss properties. They help you feel full when you eat them, and they’ve got a different consistency to apples and other fruits, making their fiber even more effective. They’re also used in plenty of recipes that yield delicious results. If you didn’t use pears in your cooking before, or as a fruit to just have around, now’s the time to start.


Opting for mushrooms instead of pepperoni or sausage on your meals may do little to help drop the pounds, but increasing your intake of mushrooms along with other healthy foods should yield better results due to their low calories and high vitamin content.


Lentils are gaining more popularity has a healthy food, and one that can help you lose the weight. The fiber they contain will help keep you feeling good between meals, and will help your blood sugar levels from spiking. You can use lentil as a good protein source, or you can use them to compliment a protein and act as a side dish. It helps keep your cholesterol in check and help you process carbs more effectively.

Hot peppers

If you like your food hot, there may be some good news for you. Hot peppers like habaneros, jalapenos, and chipotles can actually help you to lose weight, while also adding a kick to most any dish. They contain capsaicin which provides several benefits that relate to losing weight.


These are really good for you, but aside from that they can also help you shed some fat. How? Broccoli fills you up, but it’s not just a filler. It has tons of nutrients per pound, and it’s also packed with fiber so it keeps you regular, which keeps you feeling good.

Green tea

Perhaps you knew that green tea is packed with antioxidants, but did you also know that it can help you shed the fat? It’s the catechins! These are a part of green tea that get your body to switch over to burning more calories, as well as fat.

Unfortunately for the other teas, green tea comes out the winner on many fronts because it’s not as processed as the others, and therefore retains much of its goodness, like antioxidants and phytonutrients that make it a superstar among superfoods.


Don’t underestimate the power of cinnamon, it’s not just for baking anymore. You can get weight loss benefits simply by adding more cinnamon to your diet, with teaspoon a day showing positive results. What causes the magic? It’s the way that cinnamon helps to regulate your blood glucose levels. These play a major part in how you feel throughout the day, how energetic you are, or how sluggish you can get. Maintaining good blood sugar levels also helps you resist cravings. Just make sure that you’re not counting that cinnamon on your cinnamon roll!


Asparagus has plenty of positive effects in the body, and each of them seems to play a particular role in helping you lose weight. The first is that it assists your body in expelling toxins and other wastes. It also helps with digestion and keeps good bacteria in your gut. Not to mention that it’s a superfood, so it has a ton of vitamins and minerals that help you all-around.

Keep in mind that a good way to lose fat with eating is food rich in fibers, low calories and food that gives your stomach a feeling of being fulfilled.



Braised balsamin chicken


  1. Season both sides of chicken breasts with garlic salt and pepper.
  2. Heat olive oil in a skillet over medium heat; cook seasoned chicken breasts until chicken is browned, 3 to 4 minutes per side. Add onion; cook and stir until onion is browned, 3 to 4 minutes.
  3. Pour diced tomatoes and balsamic vinegar over chicken; season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

8 ways to organize your kitchen for weight loss

BLOG 134How you set up your kitchen—from décor to utensils to where you keep treats—can make a substantial difference when it comes to losing weight. You don’t need an entire kitchen overhaul to make a difference. Many revamps take just a minute. Here are 8 simple ways to start:

Make it easy to reach for healthy foods

We tend to eat more of what’s staring us in the face — and a chocolate’s box on your counter will just wear down your willpower until you give in and wolf down a handful. Make healthy snacks like nuts, pre-cut veggies and fruit easy to grab when you’re hungry.

Hide the junk food

If you must keep treats in the house, stash them where you don’t see them all the time. Chocolate candies can go in the freezer for example, and place other candies or unhealthy foods on hard-to-reach shelves.

Stock your spice rack

Spices and herbs are bursting with flavor. That’s why research shows getting creative in the kitchen and adding them to foods (cumin on your carrots, red pepper flakes on brussels sprouts) can help replace some fat in your cooking—without you even realizing it’s missing.


Sounds strange, but a study in the Journal of Consumer Research found that using a big fork may help you eat less, possibly because larger bites provide a visual cue that you’re making progress on your plate (and are getting full). Couple that with a smaller plate and you’ll find that your brain might trick you into feeling full faster on less.

Get rid of the TV

Watching TV and eating is a recipe for mindlessly inhaling allthechips…especially if you’re watching action shows. Time to remove the hypnotic box from the dining room.

Keep cookbooks visible

One of the secrets of healthy people is that they cook at home often. It’s the best way to control what goes into your food, and it allows you avoid those massive restaurant portions. To encourage the habit, don’t keep your cookbooks hidden in a pantry. Display them on your counter as a reminder to try a new recipe tonight. Not a fan of physical books? Try using apps and social media as a way of visually organizing your recipes (Pinterest, Instagram, Youtube).

Decorate with red

The crimson color is associated with danger—and acts like a mental stop sign for eating. One study found that people ate nearly 50% fewer chocolate chips when they were served on a red plate compared to a blue or white one. Stock up on red plates, but also consider adding flashes of red to your kitchen décor.

Stay organized

You have a pile of pots and pans that practically falls on you when you open the cupboard. Eliminate those you don’t need (particularly old, scratched non-stick pans) and keep the rest tidy. When healthy habits are made easier, we’re more likely to do them—and that includes keeping the tools we need for a nutritious meal organized.


Fix these habits, lose weight faster

BLOG 131You never miss a workout, so are you still wondering why you’re not seeing results? One of these eating habits may be to blame.

  1. Skipping breakfast: if you’re trying to save calories, skipping your morning meal won’t help as much as you think. Not only will you be more apt to overeat later in the day, but also, a healthy breakfast will give you the energy you need to tackle your day. In fact, many trainers and nutritionists recommend eating carbs as early in the day as possible in order to have time to burn them off during the day. So fuel up in the morning with a healthy breakfast of protein, fiber, and carbs, and then tackle your jam-packed day with ease.
  2. Not drinking enough water: be sure to sip water frequently throughout the day — not only will switching juice and soda for water save you calories, but also, making sure you’re not dehydrated will help you perform better during your workouts. Water is your weight-loss friend, so be sure to always have your bottle handy.
  3. Predinner snacking: snacking can be a powerful weight-loss tool if you do it right — but not if you grab a whole bag of chips after work. Keep the snacks healthy and low-calorie by taking those bagged processed foods out of your kitchen and replacing them with cut veggies or a bowl of fruit on your table. If you only have healthy snacks at the ready when you’re ravenous, you won’t need to eat a nutrient-empty, high-calorie snack.
  4. Eating a big dinner: skimping out on lunch in order to gorge at dinner? That may not be the best idea if you want to slim down. Studies have shown that those who eat their biggest meals earlier in the day lose the most weight. While you should be sure you’re eating an adequate amount of calories throughout the day, following a strategy of tapering meal size throughout the day can help you see results.
  5. Going for seconds: when you’re trying to lose weight, portions count. Be sure you’re eating enough to feel satisfied while still paying attention to those portion sizes. And once you’ve filled that plate, enjoy your meal slowly and mindfully so you don’t feel the need to go back for more.