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10 Great Weight Loss Foods That Are Really Easy To Prep

10 Great Weight Loss Foods That Are Really Easy To Prep

A good enough diet that’s realistically easy enough to stick to is 100% better than a theoretically perfect diet that’s unrealistic and won’t be stuck to.

Part of being realistic means being honest about which dietary logistics bother you the most. For me? One of those is cooking. I hate cooking. I hate cleaning up after cooking even more. If I had to slave away in the kitchen for hours a day to make my diet work I’d surely give up in a matter of weeks.

A lot of people think they have to become a sous chef if they want to eat healthy. But this isn’t true — healthy eating and easy eating are not mutually exclusive. In fact, on the tail end of my weight loss journey, I never ate anything that took more than 5 minutes to prep in the kitchen.

I’m going to share with you my top 10 weight loss foods that are also really easy to prep.

1. Eggs and Egg Whites

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fried eggs and whites

    Eggs are arguably the best source of nutritious protein you can find, and prep wise they’re about as easy as it gets. I like to add liquid egg whites to the mix to up the protein ratio. Just throw a little butter in a skillet and fry them up, or scramble them, it doesn’t matter. You can chop up some produce like tomatoes or avocado and dump it in the mix to add some flavor.

    2. Smoothies

    smoothie

      Smoothies are a godsend for people looking to get more plant based nutrition. But lets get real: prepping, cooking, and chewing through boring vegetables is a hassle. Instead, you can get a high powered blender (Vitamix and Blendtec are the best on the market) and concoct an infinitely wide array of nutritious smoothies. My personal favorite? A homemade blended v8.

      • 1 medium tomato
      • 1 medium carrot
      • ½ beet (peeling optional)
      • 1 cup/handful parsley
      • 1 thumb sized hunk of ginger
      • ¼ lemon, peeled
      • 1 medium stalk of celery and/or 1 cup/handful of spinach

      You get nearly a pound of vegetables in you that will keep you full for hours, and it’s only ~150 calories.

      3. Canned Salmon

      If you’re not a cooker, getting enough protein is always a challenge. One of the best ways to meet your protein requirements is with canned fish — No kitchen prep required. Add some lemon juice, salt, pepper, and a tbsp of olive oil to give it some texture and flavor. Or try throwing in some hummus and chopped celery or peppers.

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      4. Asparagus

      Asparagus is a choice green vegetable for fitness models because it’s nutritious as well as slightly diuretic to help your kidneys flush out the system. It’s also stupidly easy to prep. Just brush a bunch in olive oil and throw it in a toaster oven for ~10 minutes or fry it on a skillet.

      5. Cruciferous Medley

      Cruciferous vegetables like broccoli are the stereotypical king of weight loss foods for a good reason: They are highly nutritious, highly filling, and very low in sugar and overall calories. You can make a decent tasting medley very easily. Just throw a bunch of broccoli, cauliflower, and brussel sprouts into a bowl and mix with salt, pepper, lemon juice, olive oil, garlic powder, and onion powder, then bake it in the oven on a tray for ~15 minutes. Super easy.

      6. Greek Yogurt

      It’s become one of the most popular go to snacks because it’s low calorie, high protein, and very filling. Casein based dairy protein takes a long time to digest and keeps people full for hours.

      7. Cottage Cheese

      If you need to up your protein intake, then cottage cheese is even more superior to greek yogurt, and has the same filling effects. Add some chopped strawberries or blueberries to give it some flavor if you wish.

      8. Crockpot Chicken Breast

      Chicken is the proverbial staple of bodybuilders — it’s cheap, filling, high protein, and low calorie. The problem? A plain, flavorless, rubbery broiled chicken breast might be the most depressing thing to eat on this planet.

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      However, making decent tasting and tender chicken breast is very easy with a crock pot. You literally just stack in 4 or so breasts, season with some salt and pepper, and put it on high for 2.5-3 hours. You don’t need to marinate or anything like that, because the chicken will simmer in it’s own juice and come out very tender.

      With less than 5 minutes of work, you can have a few days worth of chicken breast ready to go at all times.

      9. Coffee or Tea

      Most fat loss supplements are garbage marketing gimmicks, but one exception is America’s drug of choice: caffeine. Caffeine has been scientifically shown to curb hunger.

      What I do is drink caffeine in small even doses throughout the morning and early afternoon. I mix ~4oz of coffee with hot water and have 3 or 4 of those drinks between ~8am and 2pm. If I stop by then I’ll have no problem falling asleep on time.

      If you’re caffeine sensitive, try green tea or mint tea instead. Or, one of my favorites, ginger tea. Any of those will help curb hunger and help you with your daily water requirement to, which leads me to…

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      10. Water

      I had to include this because it always needs to be reiterated: Drinking enough water on a diet (and in general) is absolutely crucial. The thirst and hunger mechanisms are often confused with one another. Many people who feel hungry are actually thirsty, which makes sense because most animals get a significant portion of their water requirement from the food they eat.

      Depending on your climate, a good starting point is to try and drink at least half your body weight in ounces per day. Also be sure you’re getting enough electrolytes with salts or alkaline based plant foods.

      Conclusion

      At the end of the day, the weight loss battle stems on burning more calories than you consume over time, one way or another. Thus, the best strategy for most people is to focus on eating highly filling low calorie foods like the ten suggestions above.

      But… It’s also important to be honest with yourself about what you’re actually willing to do. For me, slaving away in the kitchen daily is not one of them. That’s why I focus on viable food choices that require little to no kitchen prep.

      Featured photo credit: cyclonebill/Vagtel-spejlæg via commons.wikimedia.org

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      The Top Five Things People Worry About That Don’t Actually Matter For Weight Loss The 10 Easiest And Most Effective Tips For Weight Loss 10 Great Weight Loss Foods That Are Really Easy To Prep

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      Last Updated on August 20, 2019

      How to Control Your Thoughts and Be the Master of Your Mind

      How to Control Your Thoughts and Be the Master of Your Mind

      Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

      Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

      I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

      You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

      Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

      When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

      I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

      Who Is Thinking My Thoughts?

      Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

      Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

      1. The Inner Critic

      This is your constant abuser who is often a conglomeration of:

      • Other people’s words; many times your parents.
      • Thoughts you have created based on your own or other peoples expectations.
      • Comparing yourself to other people, including those in the media.
      • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

      The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

      Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

      2. The Worrier

      This person lives in the future; in the world of “what ifs.”

      The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

      3. The Reactor or Trouble-Maker

      This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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      This person can be set off by words or feelings, and can even be set off by sounds and smells.

      The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

      4. The Sleep Depriver

      This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

      The Sleep Depriver’s motivation can be:

      • As a reaction to silence, which he fights against
      • Taking care of the business you neglected during the day
      • Self-doubt, low self-esteem, insecurity and generalized anxiety
      • As listed above for the inner critic and worrier

      How can you control these squatters?

      How to Master Your Mind

      You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

      Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

      There are two ways to control your thoughts:

      • Technique A – Interrupt and replace them
      • Technique B – Eliminate them altogether

      This second option is what is known as peace of mind!

      The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

      Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

      For the Inner Critic

      When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

      You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

      For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

      You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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      “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

      If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

      • They rile up the Worrier.
      • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
      • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
      • They are a bully and is verbally and emotionally abusive.
      • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

      Eliminate your worst critic and you will also diminish the presence of the other three squatters.

      Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

      For the Worrier

      Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

      Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

      You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

      • Increased heart rate, blood pressure, or surge of adrenaline
      • Shallow breathing or breathlessness
      • Muscles tense

      Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

      If you believe in a higher power, this is the time to engage with it. Here is an example:

      Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

      “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

      Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

      If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

      Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

      Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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      For example:

      If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

      “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

      Change those fearful thoughts when they happen:

      “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

      Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

      For the Trouble-Maker, Reactor or Over-Reactor

      Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

      The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

      • Increased heart rate and blood pressure; surge of adrenaline
      • Shallow breathing or breathlessness
      • Muscles tension

      I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

      Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

      Breathe in through your nose:

      • Feel the air entering your nostrils.
      • Feel your lungs filling and expanding.
      • Focus on your belly rising.

      Breathe out through your nose:

      • Feel your lungs emptying.
      • Focus on your belly falling.
      • Feel the air exiting your nostrils.

      Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

      Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

      One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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      Master your mind and stop the Reactor from bringing stress to you and your relationships!

      For the Sleep Depriver

      (They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

      I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

      Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

      1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
      2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

      When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

      From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

      For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

      If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

      You can also use this technique any time you want to:

      • Fall back to sleep if you wake up too soon.
      • Shut down your thinking.
      • Calm your feelings.
      • Simply focus on the present moment. 

      The Bottom Line

      Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

      You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

      Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

      More About Mental Strength

      Featured photo credit: Priscilla Du Preez via unsplash.com

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