Quinoa with Tomato, Basil, and Lemon

This whole grain quinoa side dish sparkles with the bright flavors of lemon and olive oil alongside the classic pairing of tomato and basil. It provides heart healthy monounsaturated fats along with fiber and complex carbohydrates.

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1 cup chicken broth
1/2 cup quinoa
4 sun dried tomato halves, very finely chopped
1 teaspoon dried basil
1/4 lemon
2 teaspoons extra virgin olive oil
 

1. Bring broth to a boil and add quinoa, sun dried tomatoes, and basil. Turn heat to low and simmer, covered, for 15 minutes. Turn off heat and leave pot on the burner to steam for 5 minutes.

2. Squeeze the juice from the lemon into the quinoa and add the olive oil. Stir to blend and serve hot.

Serves 2

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These gluten free peanut butter blondies are ridiculously easy to make and dangerously delicious. You’ve been warned. ;)

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19 oz can cannellini beans, drained and rinsed
1/2 cup natural peanut butter
1/2 cup sugar (or equivalent substitute)
2 teaspoons vanilla
1/2 teaspoon salt
1 egg
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1/3 cup dark chocolate chips
 

1. Preheat oven to 350 degrees F. Lightly grease the inside of a rectangular or square baking pan. (9 x 9″ or 9 x 13″ works.)

2. Combine first 6 ingredients in a blender pitcher and process until completely smooth. Add baking powder and baking soda and process briefly just to mix in. Add chocolate chips and stir in by hand with a wooden spoon.

3. Pour batter into prepared pan (sprinkle with extra chocolate chips if desired) and bake 30 minutes or until knife inserted in the center comes out clean.

4. Cut into 16 squares and enjoy!

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Nutrition Facts: 137 calories, 6grams g fat, 17 grams carbohydrate, 3 grams fiber, 9 grams sugar, 5 grams protein

 

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Free Fat Loss Podcast

I recently appeared on Evidence Radio, discussing my approach to habit-based fat loss, calorie counting, macros … and more. Give a listen. There’s lots of usable tips that could make a difference for you in your weight loss journey.

  • Learn why we eat more when counting calories
  • Hear the Core Four habits which you need to lose weight without counting calories
  • Figure out why weighing yourself daily can prevent weight loss
  • What do when you are finally DONE with dieting
  • And the bizarre reason why Armi Legg occasionally ends up eating 1/3 of a can of tuna at the end of the day

http://evidencemag.com/weight-loss-habits/

 

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The Cure for Pre-Vacation Diet Pressure

“Help Georgie! I feel pressure to lose weight fast because I have a TON of trips the next few months and I want to be skinnier and more confident for them.But that pressure makes me go to food for stress-relief!  I do believe I can enjoy the vacation even if I am not at my ideal weight. However, I will enjoy it more if I am happier in my body. When I’m at a lower weight there is less stress about clothes and packing and I’m just more comfortable with myself. I’m not sure how to reconcile these opposing ideas….” -M
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Dear M, I know people who are 100 pounds of skin and bones and stress over clothing and body size as much as anyone who is overweight. Being thin is not one and the same with feeling confident and relaxed, and stressing about your clothes is always an option! If you don’t have items that fit, get some so you can relax without tight waistbands and snug shorts! Likewise, someone who is ANY size but is treating themselves well and daily practicing actions they feel good about can feel accepting of their body even now and have a good time on vacation.

I’d connect acting in a way that aligns with your goals (eating healthfully, appropriate amounts, and not bingeing) to feeling good in your body and skin and enjoying life, not being XX pounds or XX clothing size.

I am a healthy weight, but if I don’t treat my body well: don’t shower, or wash my hair, sleep too little and drink too much coffee, wear stained shirts and eat twizzlers for breakfast, I feel and look like crap.  When we think “I feel fat” it’s usually more accurate to say “I don’t feel good about how I’ve been taking care of myself.”

Thinking about taking care of yourself and practicing daily behaviors that make you feel well-cared for is less stressful (and less likely to result in binge eating) than “MUST. DIET. NOW!” thinking. Make sure you have clothes that fit and flatter you, and take excellent care of yourself before, during and after your travels. That’s the best way to have a ball on your adventures, in my opinion. Excellent care manifests in a healthy body in time, but don’t rush the process. Quick fix diets or restricting food to drop weight rapidly just backfire and often prevent losing weight in the long run! You deserve better.

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Which Supplements Actually Work?

I get questions about supplements all the time from people that want to know what works. People like you that see tons of ads promising the moon. You probably see these ads and dismiss them usually, for they sound too good to be true, and you’re wise enough to know that they usually are.  But here is the thing, some supplements do work for specific purposes. Not many, but some. How is someone to know which needles in the haystack are worth taking?

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I don’t sell supplements. I purvey information and science based advice. If you’re about to waste money and time on something that’s ineffective, I’d like to help you to avoid that! And if you could be taking something to help you out a bit, that’s good info to know.

Since learning about examine.com my response to almost all supplement questions is to refer the person asking to look up their supplement there. Examine doesn’t sell supplements, they only do research on what works and what doesn’t. They are unbiased and honest. They’re really good at what they do, too. Want to know if that weight loss supplement actually works? Examine knows. Spoiler: Most don’t do anything.

People have spent hours on that site looking stuff up, it’s all free. Some asked for a guide though, they didn’t want to spend the time themselves. So Examine made guides for sixteen different goals.

You can know exactly what to take for maximum results that are the best that you can do with supplements. Anything that isn’t in the guide was omitted because it isn’t worth taking.

Read all about it here.

My husband Roland got excited about the Memory and Focus Stack. For most of my clients they like the Fat Loss Stack.

Check it out to see if you have an interest in any of the stacks, just click the link and scroll down a bit to see the list. By all means though, if you don’t want to buy the guide, you don’t have to, you can do all the research yourself right on their site for free, but if you don’t have a whole lot of time for reading research, then getting the guide makes sense.

Get it here before Saturday to save.

Coach Georgie

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