Rustic Sausage Pasta Recipe

Dreamfields Pasta now has Angel Hair pasta! Here is a great recipe for those who like a little spice in their life! I like to add some sauteed onion, garlic, and jalapeno to mine! Remember even though this pasta is lower in carbs- eat in MODERATION!!! I hope you enjoy it--it is delicious!

Rustic Sausage & Angel Hair : Healthy Pasta Recipes

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How Much Will it Take to Burn Off That...?

How many times have you said to yourself, "Sure, I'll have that ____ (insert dessert name here) and just do a little extra cardio tomorrow to make up for it"? Likely at least once or twice in your life (or week). I think if you need a little something (bite size sugar free Dove) have it-BUT in moderation!!! Many people don't realize how much those little cravings can harm you if you eat more than you should and others know but tend to think that they can leave a little slack room in their diet as long as they are willing to put in the extra time working out. Unfortunately most of these people also overestimate just how much time is required in order to burn off that 'little indulgence' that they treated themselves too.

FYI-Many nutritionists say that you have burn 3500 calories to lose one pound of fat...

When you really stop and think about it, often for the amount of additional exercise you would have to suffer through, it truly is not worth it. If your having more than one little snack you will never burn all of it--remember it all adds up! If you do happen to be one of those rare individuals who really enjoys performing lots of cardio exercise, then still, truth be told, there are far more better things you could be eating to keep you healthy!

I was watching Dr Oz last week and he was talking about how much it took to burn some of your favorite treats. I thought it was pretty interesting and thought you might enjoy it also, so I did some research and this is what I found....

Here is a list of some popular food choices and their corresponding 'punishment' time.

*1 piece of chocolate cake with icing (1/8 of cake)
Total Calories: ~250 Total Time Running: 25 minutes

*1 oz of Doritos Chips (note however, most people do not stop with one ounce)
Total Calories: ~140 Total Time Running: 15 minutes

*1/2 cup Ben & Jerry's Ice cream
Total Calories: ~280 Total Time Biking: 38 minutes

*2 Twizzlers licorice
Total Calories: ~150 Total Time Weight Lifting: 25 minutes

* 1 extra large chocolate bar
Total Calories: ~500 Total Time Walking: 1 hour 20 minutes

* 1 slice of Cheesecake
Total Calories: ~ 400 Total Time Running: 40 minutes

* 1 Chocolate brownie
Total Calories: ~350 Total Time Circuit Training: 45 minutes

* 1 Starbucks Venti Starbucks White Chocolate Frappuccino (no whip cream)
Total Calories: ~450 Total Time On The Elliptical: 40 minutes

*1 KFC Double Crunch Sandwich
Total Calories: ~510 Total Time Cleaning The House: 1 hour 35 minutes

*6 reg Beers

Total Calories: ~600 to 900--If you are drinking more a few times a week it can get up to 3500 calories-in order to burn off 3500 calories, you'll need to jog about 35 miles.

***Above is for a 130 lb individual***

So as you can see, what will only take a few minutes to consume, could take a large amount of time to burn off. If you are currently trying to lose weight, then not only would you have to burn off these excess calories but then also burn enough to create a caloric deficit for that day.

If you absolutely must indulge in your favourite treat, try and at least be very strict with yourself in terms of portion control. Don't get into the mindset where you figure since you cheated a little you've entirely blown your diet so you might as well really blow it. That will only set you back even further. Enjoy in MODERATION and remember eat only a small portion and then get right back onto your diet.

Next time you want that slice of cake, tamale, beer, bag of chips, or what ever it is you are eating think "is it really worth it?" You work so hard in my class- don't ruin it with what you are eating! If you want that scale to move watch what you eat and exercise!

Below I found another website, you can check out...
http://www.weightloss.com.au/articles/healthy-diets/food-treats-are-they-worth-it.html

Veggie Stuffed Taco Recipe-YUMMY!

One of my best friends from Florida sent me over this delicious recipes! Try it tonight!

There is no question that these veggie stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers, corn, onion, pinto beans and cilantro create a tasty blend of flavors.

To increase your protein intake feel free to throw in strips of lean chicken breast. Serve with sliced avocado, fresh jalapenos, and a side of salsa.

Servings: 6

Here's what you need...
1 teaspoon olive oil
2 cloves garlic, minced
1 medium onion, chopped
2 cups asparagus, cut into 1 inch pieces
1 cup sweet peppers, chopped (red, yellow, orange or all three!)
3 ears of corn, kernels shaved off
1 (15 oz) can pinto beans, drained and rinsed
1/4 chopped cilantro
6 whole wheat/low carb tortillas
1 avocado, sliced

1 jalapenos, sliced
light Sour Cream

Salsa

Place the olive oil and garlic in a large non-stick frying pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften. Add the asparagus and continue to sauté , stirring occasionally for 5 minutes. Add the peppers and continue to sauté , stirring occasionally for 5 minutes. Add the corn, beans and cilantro and sauté for 5 more minutes, or until the vegetables are tender.

*Note: Make sure you don't overcook the vegetables. You want them to be tender but not too soft.*

Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado, jalapenos, and sour cream. Serve with your favorite salsa.

Have a Mexican fiesta and serve some Delicious Sopa Da Lima!!!

STEP IT UP!

Happy Monday!!

Some of you have been coming since July, some since August, and some since September and it is time for some of you to step it up! We have seen some great weight loss (25+ lbs) and a lot of inches lost (total 15 in)! Then sadly, we only see some of you once or twice a week!

I want you to want more! I want you to exercise more! I want you to work harder! I want you to get the "eating healthy part" down! I want you to be healthy and happy! We have given you the tools and it is up to you to use them!

You have signed up and paid, now say Good-Bye to those unwanted pounds for life!

I have been there and still have to work at my weight on a daily basis! You can lose the weight but ONLY You can do it! So..step it up and remember these tips!

Don’t skip breakfast.

Breakfast is the most important meal of the day. Starting every day with a good breakfast can boost energy, concentration and aid in weight loss. In fact, having a healthy breakfast in the morning may prevent you from overindulging later in the day. Studies indicate that people trying to lose weight tend to have more success when they eat breakfast every morning. Make breakfast a priority every morning before you start your day.

Stay away from the gimmicks and fads.
Weight loss is a simple formula – the calories you expend must be greater than the calories you consume. No fad diet, pill or supplement is going to change that formula. Instead of trying the latest “quick fix,” focus on calories in and calories out by using an online food journal and exercise calculator like thedailyplate.com.

Eat 5 - 6 mini-meals.
Eating small meals throughout the day will keep your metabolism up and stave off hunger pains. You may also find that eating small meals will give you more energy to tackle the challenges the day may bring. Instead of the typical three meals a day, eat five smaller meals. Make the change! No better time than now!

Keep a food journal.
Recording everything you eat will help you to recognize your eating habits. Do you tend to overindulge when you get mad or upset? By writing down what you eat and how you felt during the day, you will better understand your eating habits and how to avoid emotional eating when you’re not hungry.

Watch portion sizes-eat 3 servings in every meal.

All calories count. Even those from low-calorie foods can really add up if you consume them in large portions. At meals, start by filling half your plate with salad and steamed vegetables. Use the other half of your plate for your protein. Another good way to control calories is by making your own pre-measured grab and gos-baked or grilled veggies and meats- fruit-nuts-hard boiled eggs...

If you have a bad day, don’t give up.
Everyone has a bad eating day once in a while. If you consume too many calories one day, don’t dwell on it or use it as a reason to give up. Instead, move on and focus on the long-term benefits of a healthy lifestyle. Start over and promise yourself that tomorrow you will nurture your body with exercise and sensible eating.

Exercise!
A healthy weight loss plan must include diet and exercise. If you want to get the weight off and keep it off, then you need to get up and get your body moving. A balanced exercise plan includes cardiovascular exercises, such as walking, running and aerobics as well as strength training and stretching. To lose the weight you have to come at least 4 - 5 days a week! To maintain at least 3 days a weeks! You have to keep moving! Remember, you will be sore but stick it out! It will get easier and you will get stronger and tone up! Once or twice a week is going to help you get healthy but if you want to lose weight you have to come more! If you sign up for a class-try your hardest to come! It is an hour out of your day!

Remember that this is a lifestyle, not a diet.
Many people can lose weight but those that keep it off know that cutting calories and exercising are two habits that must be sustained. If you lose the weight and then return to your normal eating habits, the weight will come back. Try and make simple changes to cut calories and increase daily activity. These are simple changes that you can sustain over your lifetime to keep the weight off. If you keep these tips in mind, you are sure to be successful in your weight loss journey!

I want you to succeed so think about these tips, make your goal, and do it! If you think I am talking to you, then I probably am so eat healthy, work hard, and do this for you! You will be so happy and healthy!

Decide-- Commit--Succeed!

Tricks, Not Treats!

How to Sidestep 5 Big Diet Blunders
These tricks seem smart but cause gains. Show pounds who’s boss! Margit Feury Ragland, Self
I was reading this article this morning and thought I would pass it on to you! Enjoy!


These tricks seem smart but cause gains. Show pounds who’s boss!


Fattening flub: eating a variety of foods


Why it doesn’t work: We’re hardwired to eat more when faced with a number of different choices (stay away from buffets or lots of snack (junk) food--Ya, don't go to Vegas!). This mechanism gives us a slimming advantage when a spread consists of low-cal, filling fare such as veggies and lean protein. But unless you pass by the buffets and snack aisle and plant your cart by the produce bins, chances are your fridge is filled with variety of a different sort. Your kids don't need that junk food either so don't use that as an excuse! Get healthy snacks for the entire family! What we feed our children really matters- fat cells are made in young children and never go away. They just wait to be fed and grow and grow! If we feed our children healthy now the less fat cells they will have as adults! They will be healthier and isn't that what we want for our kids and family??? Get rid of the junk food!!!


What does work: It’s OK to have a few treats in the house (sugar free Doves are my favorite or a sugar free jello or chocolate pudding), but limit your stash to one or two types—the rest of your shelf space should be reserved for a range of nutritious foods.


Fattening flub: never going for seconds


Why it doesn’t work: If we’re held to a single serving, we want to make it count. It’s human nature—get your fill while you can. The problem is, if you load up your plate with a heaping pile of food, chances are you’ll eat it all, says Madelyn Fernstrom, Ph.D., director of the Weight Management Center at the University of Pittsburgh Medical Center. Knowing you can go back for another helping if need be encourages you to put less on your plate the first time around and allows your body to register fullness before the second helping.


What does work: Begin retraining yourself to start off with at least 20 percent less than you’re used to eating. Then after 20 minutes—the time it takes for us to start to feel full—gauge your hunger. It you still feel hungry have a little more--think MODERATION or grab a little more protein!


Fattening flub: using exercise as an excuse to eat more


Why it doesn’t work: Unfortunately, exercise does not burn as many calories as we might think. Thirty minutes on the elliptical, for example, cancels out only one Reese’s Peanut Butter Cup, says Ann Yelmokas McDermott, Ph.D., director of the Center for Obesity Prevention and Education at California Polytechnic State University in San Luis Obispo. If you’re training for a sporting event, you may need to eat more to fuel your workouts—otherwise, consider regular exercise a keep-it-in-check tool, not a free pass to bulldoze your way through the mall food court. In our workouts we should be burning anywhere from 400 to 800 calories--and if you are counting calories you don't what to full under 1200 calories! Fuel your body and just eat your 5 to 6 healthy meals a day to keep that furnace burning! If you are following the meal plan -you should not have to count calories and you WILL lose the weight! Sio


What does work: Exercise—but not for the reasons you’d imagine. While cardio won’t completely burn away a weekend binge, it does benefit health by increasing energy and lowering risk for heart disease. Another perk of busting a move? “Good behavior often begets other good behaviors,” McDermott explains. Working out should make you feel good, so you eat better. I know after I have a hard workout the last thing I want to do is binge! Why would you get up at 6am and work so hard? So the exercise should not only help you lose the weight, it should help you keep on track and keep you healthy! Sio


Fattening flub: hanging pictures of thin models up for motivation


Why it doesn’t work: You may think the hopeful photos of thin models will encourage you to lose, but you’d be wrong. “Some women feel worse about themselves after seeing skinny models in ads. And if you feel bad about yourself, it’s harder to stick to an eating and exercise plan. Sio


What does work: Focus on accomplishments, not shortcomings. “When you notice you’re comparing your body to the girl next to you at the track, stop. Instead, think, I can run for five more minutes than I could a month ago,” Martin Ginis says. And don’t fixate on the end goal, such as the 20-pound loss. “Plan short-term goals, like ‘I’m going to the gym three times this week, or I’m cooking a healthy dinner tomorrow,’” she suggests. Like I posted the other day...write those realistic goals down and put them somewhere you read daily! Every 3 to 4 weeks pull out those old jeans and see if they fit. If you are watching what you eat and working out 3 to 5 times a week you WILL see a difference! It always encourages me to keep going!!! Sio


Fattening flub: thinking fruit and veggies are “free foods,” so you can eat all you want


Why it doesn’t work: Produce is a must, but if you favor high-sugar, high-calorie dried fruit, fruit juice and starchy veggies, beware. “Peas, corn and potatoes are higher in calories than other high-water-content vegetables such as cucumbers and green beans,” says Keri Gans, R.D., a spokeswoman in New York City for the American Dietetic Association. Plus, you need three to five servings of veggies each day and only two to four servings of fruit. “A piece of fresh fruit has 60 calories, and a serving of most vegetables has about 25,” Gans says. Stay away from those high sugar, high calories, high carb fruits and veggies at night. Eat those ones in moderation and keep those to the before 5pm fruits and veggies! Sio


What does work: Pick water-rich veggies such as zucchini and spinach and high-fiber fruit such as apples and berries. Broccoli is another GREAT veggies to snack on! Stick to the meal plan and have a fruit and veggie with every meal! And replace fatty sauces and dressings with low-cal ones such as salsa, fat-free ranch dressing and spritzes of lemon and lime. Another great idea with fruit is freeze sliced lemons or limes, fresh raspberries, or fresh blueberries and use them as ice cubes! It will give your water a hint of flavor and you can eat them in the end! Then munch your way to your goal weight! Sio

Combat fat—with food! Food & Diet: self.com

Combat fat—with food! Food & Diet: self.com

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Reach Your Goals!

I hope you're having a great day!!!

I know you have heard Jeff and I say, "get in the zone!", "get out of your comfort zone!", "it's mind over matter!" or "you can do it!" We believe we’re often capable of way more than we think --grabbing that heavier weight, sprinting hard instead of jogging, staying in that plank for just 10 more seconds, rowing for just 5 more seconds, or losing weight and toning up! Achieving any type of goal first starts in your mind. You have to set goals and WANT to reach them!!! You have to know that it does not happen over night and that YOU have to do it for your self!

You have to first get it in your head (what you want), you have to see it and imagine what it feels like (ending results), and you have to go for it(Don't get bored or give up--REACH that goal!)! Your mind controls your actions and actions are the only things that will get you to your fitness or fat loss goals.

Trainer Eric from Gilbert writes...

"Think about this....

Question: Which person do you think will accomplish a higher level of fitness and a healthier, leaner body?

The person who keeps a meticulous daily food and exercise journal. OR The person who tries to eat healthy and get her exercise in when she can.

The person who has clearly defined goals of running a 8 minute mile OR The person who tries to get in some running if she can find the time.

The person who spends a few minutes each day visualizing what it will feel like when she accomplishes her fitness goals. OR The person who flies by the seat of her pants each day never taking a few moments to "project" herself having accomplished any fitness goal.

The person who sets a specific deadline and action plan ahead of time detailing each days necessary actions to get her to her goals. OR The person who has no plan, no deadline, no details on anything related to her fitness.

Well, I'm pretty sure you picked the first person in every situation. It goes without saying that WE control our life by the thoughts we have and the actions we take every single day. Are there other things going on that influence our lives, of course. BUT, without thought AND action towards a specific purpose, little will be fulfilled or accomplished!"

"Create the highest, grandest vision possible for your life, because you become what you believe"- Oprah Winfrey

My Step Dad is a firm believer in writing down his goal and putting them somewhere he can read them daily (his bathroom mirror is sometimes FULL is sticky notes). I will tell you he reaches many if not all of his goals! It is amazing! You have to really want it for yourself!!! Take a few minutes and write down what it is you really want. Write some long term and short term goals and remember--be realistic!!!

"You design your life and are in control of your life....not any other person but YOU!"

Arbonne Protein Bars Recipe

One of our great client made us these bars the other day and we LOVED them!!! I brought one to class for others to try it and they loved it so much they wanted the recipe...so here it is!!

Arbonne Protein Bars

2 cups or 1 (16 oz.) jar natural peanut butter
1 ¾ cups or 1 (12oz) jar of honey
2 ¼ cups chocolate Arbonne Go Easy! Protein shake with INNER G-PLEX (or you can mix chocolate and vanilla)
3 cups dry uncooked oatmeal
¼ cup Arbonne Go Anywhere! Fiber Booster

In a microwave-safe bowl, combine peanut butter and honey, heat in microwave for 70 -90 seconds, until it easily stirs.

Add protein powder, oatmeal, and fiber and mix thoroughly. It will be thick. Press into a 9 by 16 inch pan.

Refrigerate 1 hour, or until solid enough to cut into bars. Wrap each bar in foil or plastic wrap and store in the refrigerator. For easy on the go snack for the whole family!!

You can go to http://www.gofigure8.com/ for more yummy recipes. Click on meal plans & recipes… then under more info click on View Figure 8 recipes.

FYI--I have the Fiber Booster and it is GREAT!!! to lose weight you should be getting at least 35 grams of fiber a day-sometimes it is hard to do! This fiber booster really helps-1 scoop has 12 grams and it is totally flavorless! I put it in all my shakes, dinner, and have even added it to my water and crystal light drinks!

For anyone interested:

Meagan will be offering 15% off any Arbonne products to any of your BICT clients!!!! Contact Meagan for any Arbonne products

mmhoffman@live.com

www.arbonne.com

Thanks Meagan for those YUMMY bars and the recipe!!!

Easy, Healthy Egg Recipes

post from-http://www.fitnessmagazine.com/recipes

Eggs are SO great for you! Fry them, boil them, bake them! However you like your eggs, here are easy, healthy recipes so you can have a protein-rich meal for breakfast, lunch, or dinner.

Hard Boiled Eggs are GREAT anytime! Boil them and put them in the fridge for that grab and go snack!

Eggs Ole

Ingredients:

2 large eggs
2 teaspoons salsa

2 tablespoon green chillies

1 tablespoon guacamole

Make It:

Crack the eggs into a preheated, nonstick skillet over high heat, breaking the yolks. Cook on one side for 50 seconds, or until fully cooked. Top with remaining ingredients.

Mexican Egg Scramble

Ingredients:

3 egg whites

1/4 cup canned black beans

1 ounce reduced-fat cheddar cheese

2 tablespoons salsa

Make It:

Scramble 3 egg whites with 1/4 cup canned black beans (rinsed and drained) and 1 ounce reduced-fat cheddar cheese. Top with 2 tablespoons salsa, or to taste.

Egg-White Muffin Melt

Ingredients:

3 egg whites

Whole-grain English muffin

1/2 cup spinach

1 slice reduced-fat cheddar cheese

1 slice tomato

dash or 2 Tabasco (optional)

Make It:

Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato.

Huevos Rancheros

Ingredients:

Nonstick spray

2 tablespoons canola oil

1 cup chopped onion

2 garlic cloves, minced

1 jalapeno pepper, minced

1 green bell pepper, diced

1 14.5-ounce can diced tomatoes

2 teaspoons red wine vinegar

1 15-ounce can red kidney beans, drained and rinsed

1/2 teaspoon ground cumin

4 large eggs

1/4 teaspoon salt

4 corn tortillas OR saute a low carb tortilla in a little olive oil and use it instead!

1/2 cup low-fat shredded cheddar cheese

Make It:

Preheat the broiler. Coat a baking sheet with nonstick spray.
Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat; add the onion, garlic, jalapeno, and bell pepper; cook 5 minutes. Add the tomatoes, vinegar, beans, and cumin; cook, stirring occasionally, 5 to 6 minutes.
In a nonstick skillet, scramble the eggs with 1 tablespoon of water and the salt.
Place the tortillas on the baking sheet, brush both sides with remaining oil, and place under the broiler until lightly browned. Remove from oven and flip. Top with the tomato mixture and eggs; sprinkle with the cheese.
Place under the broiler until cheese melts; serve immediately.

Egg Sandwich --EVEN better WRAP

Ingredients:

2 strips turkey bacon

1 1/4 cups egg whites

4 slices whole-grain bread, toasted --USE LOW CARB WRAP INSTEAD

1/2 cup shredded nonfat cheddar cheese

1 1/4 cups diced, seeded plum tomatoes

Salt and cracked black pepper to taste

Cooking oil spray

Make It:

Microwave the turkey bacon strips for 3 minutes or until crisp. Set aside.
Whisk together the egg whites, salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture. Cook and stir about 1 1/2 minutes or until the egg whites are set.
To serve: Spoon the egg whites onto the toast. Top with cheese, turkey bacon, and diced tomatoes.

I hope you enjoy these recipes!

Burning Calories to Lose Weight

Quite a few have been asking me about burning calories and fat so I found this great easy to read article. Like I have said many many times, it is great that you are working out but you have to watch your meal plan! Exspecially when you want to lose the "belly"--it is the cardio + EATING HEALTHY and the CALORIES we expend and take in! You will lose inches either way but that scale is not going to move! You can do this! Eat healthy and workout! This is your life, make a change and STICK TO IT!!!


A Lesson in Fat Loss
Workouts are all about expending calories.
Posted by Dr. Mark Dedomenico on Thursday, August 27, 2009 5:14 PM

A lot of people think that when you’re in the gym, you’re there to burn fat. However, that’s not always true. The amount of fat you burn during a workout can be pretty small when you compare it to the amount that people typically lose in a week. If you expend 600 calories in a workout, you might burn around 30 grams of fat. That’s not much.

You’re probably thinking, “Oh, great, Dr. Mark, I guess I’m wasting my time going to the gym!” Well, not so fast. You see, it really doesn’t matter how much fat you burn during a workout. What matters is the amount of calories you expend. Even if you don’t burn any fat during a workout, you will still lose fat if you expend more calories than you eat. Why? Let’s say you burn 200 calories of carbohydrate during a workout. While you didn’t burn any fat, you created an energy deficit. Your body is going to make up for this deficit by taking the energy from your fat stores after you’re done working out. As long as you create that energy deficit, your body will get rid of the fat at some point during the day. It’s like digging a hole. It doesn’t matter whether you dig up dirt or gravel … you still have a hole!

So now you know: cardio is cardio whether you are burning fat or calories. Either way you are cutting that fat out of your midsection. Enjoy your workout today!

For those of you that are working out and not changing your eating habbits...

If you are overweight, you can't continue with your current eating habits.
It's not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn't mean you can never have any treats, but you need to learn how to limit these foods to small quantities - say, for special occasions.

In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices.

This doesn't mean crash diet (anything less than 1200 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle. There are no shortcuts to losing weight in a healthy and reasonable way. Follow my plan it you will lose weight!

If you plan on doing your own diet--try eating 300 to 500 calories less per day and this should help you lose maybe a pound a week. Know that fat contains the most amount of calories out of all the food types, so a good way to achieve this is to cut down on fatty foods and eat more "good" carbs, protein, fruit and vegetables.

Below are ways to reduce calorie intake without having to alter your diet significantly.

Replace fizzy drinks and fruit cordials with water.
Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.
Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine/butter and full-fat mayonnaise (store-bought sandwiches often contain both).
Stop taking sugar in tea and coffee.
Have smaller portions of the food you enjoy.
Avoid having a second helping at dinner.
Cut out unhealthy treats such as confectionery, sugary biscuits and crisps between meals.
Cut down on beer and alcohol.

All these things will influence your health in a positive way.

Finally, don't be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on.
Not only are you likely to overeat to compensate, but you'll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to 'need' something extra for lunch.

Irregular eating habits also disrupt your body's metabolism, which makes it harder to lose weight in the first place.

Have a GREAT day!

More Smoothies...

I was asked to post more smoothie recipes! I hope all of you are enjoying these recipes!

Orange OR Lime

1 cup non fat, 1%milk ,or light vanilla soy milk

1/2 cup seedless oranges and a dash of OJ--or--1/2 cup Limes and a dash of lime juice

2 Tablespoons low fat yogurt

1 Banana

2 teaspoons of vanilla whey protein

6 ice cubes

Mango Tango

1/2 cup cubed mango

1/3 cup blueberries

1/2 banana

1/2 cup nonfat, 1% milk or light vanilla soy milk

2 teaspoons vanilla whey protein

1/2 cup low fat yogurt

3 ice cubes

Cheesecake in a Cup

3/4 cup park skim ricotta cheese

1/4 cup non fat, 1% milk, or light vanilla soy milk

1/2 cup blueberries

1/2 banana

2 teaspoon vanilla whey protein

6 ice cubes

Peach

3/4 cup non fat, 1%milk, light or vanilla soy milk

3/4 cup peaches (fresh or frozen (canned only if you drain syrup and wash))

2 tablespoons low fat plain yogurt

2 teaspoons vanilla whey protein

6 ice cubes

Chocolate Mint

3/4 cup light Chocolate soy milk

1/2 cup low fat vanilla yogurt

2 teaspoons chocolate whey protein

1 or 2 frozen peppermint patty

2 teaspoons ground flaxseed

3 ice cubes

Neapolitan Ice Cream

3/4 cup chocolate light soy milk

1/2 cup low fat vanilla yogurt

3/4 cup slice strawberries (fresh or frozen)

1 teaspoon ground flaxseed

2 teaspoons vanilla whey protein

3 ice cubes

ENJOY!!!

Remembering September 11th

“Live each day with passion. work your mind…work your body…work your spirit…let it absorb you, raise you, and liberate you." unknown

We shall never forget, We shall keep this day, We shall keep the events and the tears in our minds, our memory and our hearts, and take them with us as we carry on.

Have a GREAT day and LIVE everyday like it was your last!

For Those Who THINK They Need Bread and Other Questions

Question: How many calories should I be eating?

Although, there are fancy calculations that factor in your age, height, gender and activity level, here’s a good ballpark amount: Typically, women lose weight safely and effectively on approximately 1400 calories a day. Because men tend to be larger and genetically have higher metabolisms, they can effectively lose weight eating between 1800 and 2200 calories per day.

Question: What should I look for in a healthy cereal and bread.

Ideally, your bread and breakfast cereal should be whole grain and low-calorie. The best tool for determining whether specific brands provide ample whole grains is to read their labels. Check the food product’s ingredient list and insure one of the first ingredients starts with the word “whole” or “oats.” Phrases without the word “whole,” like stoned wheat, cracked wheat, and enriched wheat flour do NOT guarantee the presence of whole grain.

What about tortillas?

I have not eaten bread in forever! I love to use wraps for everthing!!! Wrap this low-fat Mexican bread around veggies, beans, hummus, meats, or cheese for a quick and easy lunch or dinner. Or top a tortilla with low-sodium tomato sauce or salsa, sliced vegetables, and shredded low-fat cheese for a personal pizza. My favorite is AZTECA Buena Vida Low Carb Tortilla--love love love it!

When choosing cereal, ensure the first ingredient is whole grain, then use my following guideline: Per ¾ - 1 cup serving: 120 calories or less6 grams or less sugar 3+ grams fiber.
Some brands I recommend include: Wheaties, Total, Kashi Heart to Heart, Kashi Go Lean, MultiGrain Cheerios, Complete Bran Flakes, Puffins, and Barbara’s Shredded Spoonfuls.

Question: How often can you have tea and coffee on your plan? Some say is slows your metabolism so I thought I would ask. Also, [when it comes to] soda and juice, do you just recommend that we monitor the calories and treat it as a snack?

If you’re not caffeine sensitive, and have no medical conditions which preclude you from taking in caffeine, you can have as much coffee and tea as you’d like (just don’t add sugar and whole milk!). It will not slow your metabolism – that’s a myth. In terms of liquid calories, I try to discourage them as much as possible, including fruit juice. That’s because they don’t fill you up like solid food, and when you’re trying to lose weight, every calorie counts.

Ultimate Power Smoothie

The combination of the calcium and protein in milk or soy milk, Lite yogurt, and whey powder, combined with the fiber in oatmeal and fruit, makes a filling meal and an easy option.

First blend all liquids water, milk, soy, and yogurt) and protein, next add mushy ingredients, like nuked instant oatmeal (plain or light) and fruit, then add ice (for a thicker smoothie add more ice).

Endless Summer

1/4 cup 1% milk

3/4 cup cubed seedless watermelon

1/2 cup low fat plain yogurt

1/2 cup strawberries

2 teaspoons vanilla whey powder

3 ice cubes

Tirama Smoothie

3/4 cup part-skim Ricotta cheese

2 tablespoons low fat plain yogurt

1 tablespoon slivered almonds

2 teaspoons chocolate whey powder

2 teaspoons ground flax seed

1/2 teaspoon instant decaf coffee

6 ice cubes

Pumpkin Pie

1/2 cup canned pumpkin
3/3 cup instant oatmeal
1/4 cup chopped pecans
2 tablespoons low fat yogurt
2 teaspoons vanilla whey
1 teaspoon ground flax seed
3 ice cubes

I have tons of smoothie recipes (orange, lime, mango, peach, cheesecake, Cinnamon, choco-mint, and much much more)! If you would like more just post under this post and let me know! You can use these as a MEAL REPLACEMENT! Enjoy and have a great day!

Healthy Sweet for After You Eat...

Some of you have asked me about sweets for after you eat and I am here to tell you about some of my favorites.

I LOVE Sugar Free Doves! You can get them in 3 different flavors, dark chocolate, mint, and raspberry. They are all delicious! Russel Stover and Hershey's also make Sugar Free chocolates that are tasty! Eat them in moderation! I allow myself two a day and the bag has to be hidden after that! Another treat that I love is the Emerald Cocoa Roast Almonds! It is a good snack to grab and go--has protein and satisfies the chocolate craving! I get a large container at Sams (again MODERATION!). Lastly, if you need a great dessert for after dinner--open a Jello Sugar Free Chocolate Pudding, add some Sugar Free or Lite Cool Whip, then throw on some strawberries or raspberries and Yummy! You have great little dessert that will satisfy any chocolate lovers craving! Enjoy and let me know if you need any other tips!

Get Back on Track Immediately!

We hope everyone had a GREAT weekend! We had a great trip to Rapid City and are back for a super fun workout week!

If any of you fell off the wagon with your workouts this weekend--don't worry we have a fun week planned for you!!! If your eating was not too good--just get back on and start over! It is a new week and you can do this!!!

Realize that you slipped up! Don't beat yourself up over it and definitely do not stay OFF the healthy track!

IF you thought I will just be bad all weekend and start again on Monday--Understand that there is nothing special about Monday (or Tuesday or any other day) being the best day to start or restart a diet. The best time is right now, at this very moment. All of us "mess up" on our diets at times. The trick is to simply get back on track immediately--DON"T make a day of being bad!

Remember --if you need a little cheating here and there --fine! Have a cheat meal NOT DAY! Plan it if you have too...

"If I am good all week with both my diet and exercise on Sunday I can have my favorite meal or dessert!"

Maybe this way you will know you are not depriving yourself and you have something to look forward to! Try it! You all workout so hard during class- don't mess it up with a day or weekend of binge eating!

So get back on track! If you fell off, no worries-- lets hit is hard this week! Have a great day and we will see you in class!

Are you suffering from SMS (Slow Metabolism Syndrome) or think you might be?

If you said "yes", then continue reading. If you said"no", then feel free to stop right here and go about your day.

The first secret (not really a secret) to a fast metabolism is frequency of eating.

It supersedes all other sure things. If you don't get this one right, you'll never realize your metabolic potential. Point blank!

Small frequent meals, approximately every three hours or so, is the #1 way to increase your metabolism. Have you ever seen bodybuilders or fitness competitors? They eat super clean for 12-16 weeks to get ready for a show. Nothing but super nutritious, high protein,frequent meals eaten 5-6 times per day. Their metabolisms are ON FIRE! They can eat a ton of food and burn it off just as fast...even junk food doesn't stand a chance with metabolisms that fast!

So, what's your take-away from the above? Follow the RULES and Increase your meal frequency to 5-6 times per day (Remember serving sizes, veggies, fruit, and protein)... TODAY!

I know it is sometimes hard to get those meals in --but check out the last blogs (2 back)--I did send a bunch of ideas for how to eat during work hours! Hope this helps!!!

Labor Day Food Ideas

Labor Day is typically the last hurrah of summer, so what better way to celebrate than a festive meal using the seasons best ingredients? Kick back, and enjoy the fade of the season, foodie-style.

Open-Face Garden Sandwich

Ingredients:

1 small zucchini, thinly sliced

1 small yellow squash, thinly sliced

1 medium onion, sliced

1/3 cup sliced mushrooms

1 1/2 red bell pepper, cut into thin strips

Nonstick cooking spray

Salt and pepper

4 pitas (low carb or 100%whole wheat)

4 teaspoons reduced-calorie

Italian salad dressing

3/4 cup shredded Swiss cheese

Directions
1. Preheat oven to 450 degrees. Place vegetables on a baking sheet; coat with cooking spray. Roast 10 minutes, or until tender. Season with salt and pepper.
2. Arrange vegetables on pitas; drizzle with dressing and top with cheese.
3. Place pitas on the unheated rack of a broiler pan. Broil 4 inches from heat about 3 minutes, or until cheese melts. Serve.

Grilled Beef Kabobs

Ingredients:

Marinade1/3 cup balsamic vinegar

2 tablespoons olive oil

1 tablespoon minced garlic (about 6 cloves)

1 teaspoon ground black pepper

1 teaspoon snipped fresh rosemary

1 teaspoon snipped fresh thyme

1 pound boneless beef sirloin or top round steak, cut into 1-1/4-inch cubes

1 small red onion, cut into 1-inch pieces

1 large red bell pepper, cut into 1-inch squares

1 large yellow bell pepper, cut into 1-inch squares

8 white button mushrooms

8 cherry tomatoes

Directions
1. In a small bowl, combine balsamic vinegar, olive oil, garlic, black pepper, rosemary, and thyme.
2. Place cubed beef in a resealable plastic bag set in a medium bowl; pour marinade over beef. Seal bag and turn to coat. Marinate in the refrigerator for at least 2 hours, turning bag occasionally.
3. Drain beef, discarding marinade. Alternately thread beef, onion, peppers, and mushrooms on eight metal skewers, leaving 1/4-inch spaces between pieces.
4. Place the kebabs on the rack of an uncovered grill directly over medium coals. Grill 12 to 14 minutes, or until meat is cooked through, turning occasionally. Add a cherry tomato to the end of each skewer and serve

Provencal Stuffed Tomatoes

Ingredients:

1 1/2 pounds lean ground beef

1 large onion, chopped

1 large green bell pepper, chopped

2 garlic cloves, sliced1 jar (16 ounces) marinara sauce

1/2 cup kalamata olives, chopped2 teaspoons

Greek seasoning

1/4 teaspoon salt

6 large ripe tomatoes

Fresh oregano to taste

6 tablespoons crumbled goat cheese

Directions
1. Preheat oven to 350 degrees.
2. Heat a large nonstick skillet over medium-high heat. Add ground beef, onion, green pepper, and garlic; cook 5 minutes. Stir in marinara sauce, olives, Greek seasoning, and salt. Cook 5 more minutes, stirring occasionally.
3. Cut tops off tomatoes and spoon out pulp; fill with meat mixture. Bake stuffed tomatoes for 5 minutes.
4. Garnish each tomato with oregano and 1 tablespoon crumbled goat cheese; serve.

Sweet Potato Fries

ingredients:

Nonstick vegetable oil spray
1 1/2 pounds red-skinned sweet potatoes (yams), peeled, cut into 1/2-inch-wide slices, then again into 1/2-inch-wide strips
2 tablespoons olive oil
2 tablespoons chopped fresh Italian parsley or fresh rosemary
1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
1 garlic clove, minced

Directions

1. Cut sweet potatoes into 1/2 inch wide slices, toss with herbs and fresh chopped garlic

2. Toss in olive oil

3. Spray baking dish with non stick spray and add sweet potatoes

4. Bake in over at 350 degrees until cooked (15 - 20 minutes) , season with light salt to taste

ENJOY and have a safe and Happy Labor Day!

Busy at Work...What Can I eat???

Some of you have asked me about things you can eat at work (when you are behind a desk, teaching, or just busy working) so I have put a few things together to help you!

Here are some examples of snacks that are good to keep handy in your desk:

Trail mix and/or dried fruits and nuts(preferably unsalted)
Tuna/chicken salad kit (includes a small can of water-packed tuna/ chicken, a relish packet, and crackers--no need to eat the crackers)
Protein shake
Slim fast lo carb shake (they sell them by the case at Sams)
Natural-style peanut butter --don't forget a spoon
fruit Kabobs are great!
beef jerky

edamamie (found in healthy frozen food isle) add a touch of kosher salt- eat them hot or cold!

Here are some simple perishable snacks you can bring for the day (if you have a cooler or fridge)near by:

Low-fat yogurt with fruit
Low-fat cottage cheese with fruit
Reduced-fat cheese
Reduced-fat string cheese
sliced up veggies
meat slices

celery and cream cheese or peanut butter

Meat and Cheese Antipasta sticks --(shown above) YUMMY!!!
A small portion of leftovers from last night's meal that you warm up in the lunchroom microwave.

Grill or bake chicken and veggies at the beginning of the week, slice up, put in sandwich bags, and bring to work with you

Sliced up Jicama (takes the place of chips-get in the produce section) and dip in salsa, guacamole or a low calorie or high fiber dip! yummy!

It's also important to make your desktop drinks work for you, not against you. That means either choosing beverages with zero calories that quench your thirst or drinks that have some nutritional value but not too much sugar.

Good non-caloric choices include:

Mineral water (with flavor essences like lime or orange if you like)
WATER--IT WILL KEEP YOU FULLER LONGER!!!
Herb or regular tea (cold or hot)
Coffee (caffeine-free is best)
Diet soda (caffeine-free is best)
Lo carb Slim fast

Protein shake

HOPE this helps!!!! ENJOY and have a great day!!