Greek yogurt is a good blend of protein and carbs plus the added bonus of probiotics.
Use 1 cup nonfat Greek Yogurt (130 cal: 9g carbs, and 23 g protein) as a base and add:
The following can be used for snacks or breakfasts:
he following can be used for snacks or lunches:
You can play with lots of combinations. Just be careful not to add too much sugar (hence the or between fruit and honey). I'd love to here all your favorite Greek yogurt combos!
Do you want to learn how to repeatedly put together more balanced meals and snacks with out even thinking about it? Download my Balanced Meals for Busy Mom's Cheat Sheet!
Did you notice the exercise (stability) ball where the chair should be at my new desk? That was mostly there because I was being silly. This ball is too small for my height (See the table to right to find the right size for you. If you are long legged like me you might need to go up a size because it is more about keeping a right angle at your knees when you are sitting.) .... but it is an interesting concept that I've tried in the past and plan to try again. Here are a few benefits that come from using the ball as a chair:
If you want to try, ease into it. Believe it or not you will be really sore after a full day. Maybe try an hour out of your day at first, then two and work your way up.
If you have to sit all day for work, at lease make a workout out of it!
The secret is this little thing called energy density. If you are intrigued and want to read all about it, I attached a .pdf to the blog post with more information. Here is the general idea. Different foods have different energy densities, defined as calories per gram. The lower the energy density, the more food you can eat while still keeping your calories down. Research shows that people tend to eat the same amount of food on a day to day basis. In a diet, you try to restrict that amount and then are not satisfied. Try instead to substitute lower energy density foods (which also tend to be higher in many micronutrients, double bonus). Bottom line, to loose fat you need to maintain an energy deficient: calories in must be less than calories out. This is one tool to help you successfully maintain that.