健美，健心，减肥的美食

Sweet Potato, Spinach, and Mushrooms（甜薯，菠菜，和蘑菇）

Ingredients（材料）
1 sweet potato, chopped
MushroomsBaby spinach
Olive oil
Cayenne pepper
Cinnamon
Nutmeg

Directions（做法）
Place sweet potato and mushrooms in microwave-safe bowl. Season to taste with cinnamon and nutmeg. Add spinach to bowl and season to taste with cayenne pepper.

Place bowl in microwave on high for two minutes; remove and enjoy!

You know that to lose weight you need to burn more calories than you take in. There are only two ways to do this: reduce the number of calories you take in or increase the amount of calories you burn each day. Once you learn to do this, it will be easier to maintain your weight. Experts generally advise avoiding fad diets that are low in carbohydrates calories, which cause you to lose body fluids. The weight loss from these diets is only temporary. Once your body is rehydrated, the weight comes right back. A better way to lose weight and maintain the loss is to make sure you get enough aerobic exercise, adopt healthy eating habits and lose only a couple of pounds a week.

Losing weight quickly is only okay as long as you do it safely, not through a crash diet. You can lose three or more pounds a week by burning more calories than you eat. If you burn an extra 500 calories per day through eating less and increasing your physical activity, you can lose about one to two pounds of fat per week. Dieticians recommend a daily minimum of 1,200 calories per day (a 200-pound person might need 1,400 calories). Anything less makes you lose muscle as well as fat, which slows your metabolism. Instead, minimize your intake of starches, added sugars like high fructose corn syrup and animal fat from dairy and meats. Focus on eating fruits and vegetables, soy products, egg whites, skinless poultry breasts, shellfish and fish, nonfat dairy foods and meat that is 95 percent lean. Drink lots of water, don't skip meals, and eat only from a plate while seated at a table.

Will power is the single most effective way to loose weight.  If you don't want to you will never accomplish weight loss.  It is not an overnight accomplishment so you can't get discouraged with the process.  You have to commit to a change in life style.  Change in eating habits, mental strength, and an exercise routine will definitely help you loose weight successfully. 

You are giving yourself and your family a powerful gift of health both physically and mentally.  Feel the empowerment.