3-2-1 Grilled Cheese with Veggies

I think this might be the BEST grilled cheese I’ve ever had! (And I’ve had a lot of them.) I call it the 3-2-1 Grilled Cheese because 3 veggies with 2 kinds of Real California Milk cheese makes for 1 delicious sandwich.

Are you looking to Spring Clean your diet? Instead of cutting out certain foods or food groups … consider adding in ingredients that are good for you.

The idea is that you’ll crowd out some of the less than healthy foods you want to cut back on with better-for-you options for balanced consumption of nutrient-dense foods, from both plant-based and dairy sources. And this sandwich packs a lot of nutrients from both to help with that!

3 – 2 – 1 Grilled Cheese Sandwich

Ingredients:

4 slices whole wheat bread
6 slices Real California provolone cheese
1/2 cup Real California sharp cheddar cheese, grated
1 cup frozen broccoli
handful spinach
2 small tomatoes, sliced
Real California butter

Directions: Directions: Place broccoli in a microwave safe dish and heat for 3 minutes or until warm. Add sharp cheddar cheese, salt & pepper – stir. Heat for 1 – 2 minutes or until cheese is melted. Mix thoroughly.

Heat non-stick pan on medium. Use stick of butter to grease pan.
Layer sandwich: bread – provolone cheese – spinach – tomatoes – broccoli cheese mix – provolone – bread

Cook sandwich…

Tip: Put a plate that’s about the size of the bread and smaller than the pan on top of sandwich. This will help it melt together, toast the bread and make it easier to flip.

When the first side is done, carefully flip it and cook the other side. Cook until cheese is melted and bread is toasted. Repeat with the other sandwich.
Enjoy!

California dairy foods provide a sustainable source of essential nutrients, such as calcium and protein so remember to look for the Real California Milk seal when shopping for your ingredients!

And it’s National Grilled Cheese Day!! Are you celebrating?

Check out the different versions of grilled cheese recipes on the Real California Milk website!

 

7 Grilled Cheese Recipes from Real California Milk:

The CA style Dutch Grilled Cheese  – Gouda, butter, caraway seeds, cumin on rye or pumpernickel bread

The Havana Grilled Cheese Sandwich – Monterey Jack, ham, pasilla pepper, mango on rustic French bread

The Real Californian Grilled Cheese – Sharp Cheddar, avocado, tomato, garlic on rustic grain bread

The Tuscan Grilled Cheese –  Smoked Mozzarella, red peppers, olives, basil on rosemary bread

Cheddar and Nutella Grilled Cheese – Aged Cheddar, Nutella, almonds on brioche bread

Grilled Cheese with Tomato Dipping Sauce

Apple Ham Sourdough Grilled Cheese

Which one would you try first?

 

This post is sponsored by Real California Milk. All opinions are that of the author.

The post 3-2-1 Grilled Cheese with Veggies appeared first on Run Eat Repeat.

from Run Eat Repeat http://bit.ly/2DdWFI0

Down 5 pounds!

I know this is a tiny amount of weight compared to most of the other victory posts here, but I am just so dang proud of myself!

I've been waffling on starting to lose weight for around a year now, and my weight has slowly crept up during that time. Well, really slowly crept up over the last 3 years or so. Anyways. A week or so ago, I decided once again to start being more conscious of what I eat and maybe stop, yknow, binge eating cookies every evening.

I spoke to my therapist about my issues with weight loss on Monday and he hammered in the fact that I do have control over what I eat and that if I make the choice to binge eat, I should address why I am feeling that urge rather than whether or not the food is worth it. This is proving to be useful for me so far, and I have not binge ate and only ordered food once since Monday!

Beyond just diet stuff, I also started doing the saitama workout in honor of one punch man season 2 airing. 100 squats, pushups, and sit ups, and a 10k run every day. I've scaled it down to half that, but I'm hoping I'll be able to do the full thing by the end of the month. It sucks so far, but I hope that it helps me continue to knock off some weight and get into good exercise habits!

Anyways, that's all for now! I just really wanted to share my 5lb victory because this is more weight than I've lost in a year, and I'm really hoping that I can keep it up! Hope you are all having a lovely day!

submitted by /u/ToSelfImprovement
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2DaQ1m3

Down 30 lbs and going - first time in my life that weight loss seems to be working - lessons learned

I have had troubles controlling my weight all my life, reaching at some point the top weight of 275lbs. (Male, 5'11", 36 years old at the time of max weight.)

I had gastric surgery in 2015 and lost around 50 lbs, then the bad habits crept in again and I started gaining again.

I decided to go talk to the behavioral psychologist who performed my pre-op evaluation who, at the time, warned me that the surgery was not enough to fix things. We started a plan together.

This is the first weight control attempt in my life that really seemed to work on a long term basis. Here are the results:

https://imgur.com/a/Y1e4o2L

​

I literally tried everything else before, and nothing stuck.

Here is what we do:

• We see each other roughly once a month, and on that occasion he weighs me.
• I log everything I eat on an app, and he gets a daily summary of everything I ate.
• *every* day he emails me with comments on my eating the previous day
• in addition to that, i used stickk.com to commit money to an anti-charity;
  I lose that money if I fail reaching the target goal by the deadline; I use him as a referee.

I commit typically non-trivial amounts of money, like $2,000, so that when the deadline gets close, I'm not tempted to just "pay the penalty and eat freely" on the last days of each stint.

Our target is 2 lbs a month.

It's hard. On the last few days of each stint, natural weight fluctuations are the same magnitude as the planned loss, so you are always at risk of wiping out the gain with a little extra water retention or bowel congestion. The last few days, you basically need to virtually starve yourself and avoid any salty food.

But there's something to be learned there too: if you want to stop eating, you can. And it's not going to be hell. Hunger is not going to torture you. You can easily fast for a couple of days.

Eating out with friends: I just find it impossible control portions. So, when I'm outside eating with friends, if I'm close to my deadline, I just eat nothing. They are understanding. They know I have $2,000 on the line. They don't try to sabotage me.

This is how a recurring commitment for me looks like: logging every day; weight <x> lbs at home, unclothed; no refined carbs at breakfast; dessert only Tue/Thu only after lunch; no food after dinner except 1 glass milk; 2 x 40-min workouts / week, health permitting; afternoon snacks below 250 kcal.

It took a while to converge on it.

Summary: inescapable accountability seems to be critical factor that fixed my behavior.

I hope it can help others.

submitted by /u/cazzipropri
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2KxFAiy

What are some lies you used to tell yourself about your weight?

I've been thinking a lot lately about the lies I told myself (and usually believed) about my weight before I got my act together to get healthy before turning 30. I think they've been on my mind because there are several old friends--some of whom are now "health coaches"--who have really started spreading some of the same lies on social media lately. As I creep up on the minus-50 mark, I'm trying to become more aware of these lies so I don't screw up down the road and find myself in the same situation. I think this is a healthy exercise for everyone, too.

Some examples of lies that I told myself:

• "My thyroid made me fat." -- Like most effective lies, there is a nugget of truth here. My sluggish thyroid did affect my weight, but not in the way that most thyroid patients seem to believe. When you ache all over and sleep 11-12 hours a day (just to still be exhausted when you're awake), it can be hard to strike the CICO balance. But that doesn't mean my thyroid unavoidably made me gain weight, nor does it mean my thyroid makes it impossible to lose weight. It might be harder. But it is not impossible. (Fortunately, I have some solid treatment now and no longer sleep and ache like I did before.)

• "I don't have time to sleep AND work out." -- First of all, this is usually not true. A couple of workouts a week can have the cardiovascular benefits that improve health, and activity can come in the form of a walk or doing body weight exercises while you watch The Daily Show. Yes, sleep is important, and I will still choose sleep over a workout if I truly only have the time for one, but I can still CICO without a workout.

• "Counting calories is so much work." -- Not if I'm eating simple, healthy stuff most of the time.

• "Fat doesn't make you fat." -- Again with the nugget of truth thing. SOME fat won't make you fat, but yes, you WILL get fat if you drench your food in olive oil or eat too much avocado.

• "I'm muscular, so I'm not as fat as my weight suggests." -- You really have no idea if this is even remotely true until you've lost a lot of the fat and can see your muscle mass. And even when there is a grain of truth to it (as there was in my case), it didn't make nearly as much of a difference as I told myself it did.

• "I worked out today and probably burned like 800 calories, so this guacamole won't hurt." -- Do you have any idea how hard it is to burn 800 calories through a workout? Don't listen to your heart rate monitors, Apple Watches, FitBits, etc. They LIE. And if you DO manage to burn 700 calories in a workout, you have to do that five times a week--without eating back any of those calories--to achieve one pound of fat loss a week. That's a lot of work. A lot of work. Work out for the health benefits beyond weight loss, and be careful not to eat back your calories. You almost definitely didn't burn nearly as many as you think you did. (And don't forget to subtract out the 75-100 calories that you would have burned anyway if you were being sedentary for that hour.)

I'm sure there are others that I'm not thinking of right now, but I'm anxious to hear yours.

submitted by /u/cafe-aulait
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2GfPgsG

Anyone else frustrated that their weight loss isn't as obvious as they thought it would be??

As of this morning I'm down about 12 pounds to 156. Before I started calorie counting in late February, my personal best was 159. It might not sound like much but it's a lot for me.

​

I'm really happy to finally be seeing some results and super relieved that I can fit into all my clothes again (and some are even loose on me). BUT I honestly still look pretty much the same, and I can't lie it's pretty frustrating. It's not yet at a point where anyone else has really noticed I've lost weight (or said anything). It's making me wonder if my goal weight should be even lower or closer to 130. I still don't have a flat stomach or skinny arms.

​

Can anyone relate?

submitted by /u/genaboo
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2Z6LiuW

Behavior of gym owner has me disappointed.

Quick background: I'm a middle aged woman, that hit nearly 300 pounds last summer. After a few months of false starts, I started taking my weight loss seriously. I've lost over 30 pounds, and for a solid two months, I've been at the gym, nearly every day, doing cardio for a good 60 minutes. I don't do any weight training, because I am literally just trying to get to a manageable size before "becoming my best".

​

Naturally, it's a little nerve racking going to a new gym. My husband usually goes with me. You always wonder if people are judging you, your speed, your incline or resistance, what you chose to wear, etc. BUT, I just say screw it, and go anyway. There's always someone bigger, or slower, but we're all working on ourselves, right?

​

Today, my little 24/7 gym chain shared one of those "look at these idiots in the gym videos", it was a montage of people doing weird or stupid shit. Some of it was staged, some of it was really stupid, and some of it was just nice old ladies not knowing what they were doing. I would hope that the gym owners would discourage getting a laugh out of this kind of thing and absolutely forbid recording or mocking, but here they are sharing it with laugh emojis.

​

To be clear, the videos aren't their's or shot at their gym. I just thought getting a laugh off of people screwing up was really shitty. Of course, I'm in a contract. I was month to month, but since I started hitting it daily, the husband and I opted for the contract to get a better price. I WOULD express my disappointment to the owners, but I've already contacted them once about some gym shenanigans, and I felt like it was brushed off. At the very least, I don't know what came of it. As an overweight, middle aged, white woman, I am really NOT trying to be a Karen, so I won't be contacting them about my feelings.

​

I'll keep going, and keep on hitting the elliptical, until my year is up, but what a bag of dicks. /rant,

​

thanks for letting me get it off my chest.

submitted by /u/jesspete
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2Deq5WG

The science behind cravings and keeping them in check

At some point or another, we’ve all experienced cravings and have likely wondered where they came from. Taking a closer look, cravings are a strong desire for a specific food, taste or texture. When we experience feelings of natural hunger, it’s a physical sign from our body telling us that it needs more fuel in order to have energy so it can function properly. 

When comparing the two, hunger is a signal that your metabolism is revved up and looking to break down nutrient-dense food for energy, whereas cravings can stem from many different underlying causes and stem from some sort of physiological imbalance going on inside, including nutrient deficiencies, stress hormones, or poor lifestyle habits.

from Life Time Weight Loss Blog http://bit.ly/2GljmMr