VIP Insider: Want to easily cut 500 calories?

Plus the Recipe of the Week ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­

Hey BioTRUST Nation! Want to cut 500 calories with minimal effort? Who wouldn't?! You've probably heard that losing weight is basically a math problem. Simply burn more calories than you eat and bingo. Success. It's known as the CICO Diet, which stands for calories in, calories out. In short, the idea is that a pound of fat is equal to 3,500 calories. To lose a pound in a week, at least in theory, all you have to do is cut 500 calories per day from your diet, burn 500 calories per day through exercise, or a combination of both. Fortunately, there are simple, almost effortless substitutions, changes, and tweaks you can make to decrease the number of calories coming in:  1. Drink Less Calories—Replace your usual soda or juice with water, calorie-free seltzers, or unsweetened tea or coffee.  2. Be Picky with Your Potato—Forget the French fries or chips and go with a baked potato to fill you up.  3. Toss in More Veggies—Up the nutrition levels while keeping calories in check by adding vegetables or legumes to your favorite recipes.  4. Decrease Portion Sizes—Measuring your serving (using your hand, for example) is an easy way to cut calories. 5. Trade Milkshakes for a Protein-Rich Smoothie—To enjoy something similar in flavor to your favorite treat.  To view our extended list of surprising ways to burn 500 calories, check out our blog: https://blog.biotrust.com/ways-cut-500-calories-day/ Recipe of the Week: Sausage, Kale, and Sweet Potato Soup   Ingredients: 1 lb sausage turkey or chicken 1 yellow onion, chopped 4 garlic cloves, grated 2 large sweet potatoes peeled and cubed 4 cups chicken stock 1 bay leaf 1 bunch kale stems removed and chopped 1 cup cannellini beans salt and pepper to taste Instructions: Cook sausage over medium heat, breaking it up into crumbles as it cooks. Add onion and cook until it turns translucent. Add garlic and continue cooking. Add sweet potatoes, chicken stock, and bay leaf. Cook partially covered over medium heat until the sweet potatoes are tender. Remove the bay leaf and add the kale and cannellini beans. Continue to cook over medium heat until the kale is tender. Season with salt and pepper to taste. Nutrition: Calories: 390kcal  |  Fat: 12g  |  Protein: 31g  |  Carbohydrates: 41g MOVEMBER for Men's Health Movember (aka No-Shave November) is a month-long celebration of facial hair and men's health. The November campaign encourages men to ditch their razors for a great cause: cancer awareness. The idea is to let hair grow freely, as many cancer patients lose their hair during treatment. The money typically spent on grooming—like shaving products or barbers—can instead be donated to cancer research and support organizations.   If you are interested in joining a team or donating to the cause, check out https://americancancerfund.org/no-shave-november/ To your health!   Coach Cristina

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