Mediterranean Diet Helps Control Diabetes
Low-Carbohydrate Mediterranean Diet Better Than Low-Fat Diet at Managing Diabetes
By Jennifer WarnerWebMD Health News
Reviewed by Elizabeth Klodas, MD, FACC
Aug. 31, 2009 -- Eating a Mediterranean-style diet may help people with type 2 diabetes keep their disease under control without drugs better than following a typical low-fat diet.
A new study from Italy shows that people with type 2 diabetes who ate a Mediterranean diet rich in vegetables and whole grains with at least 30% of daily calories from fat (mostly olive oil) were better able to manage their disease without diabetes medications than those who ate a low-fat diet with no more than 30% of calories from fat (with less than 10% coming from saturated fat choices).
After four years, researchers found that 44% of people on the Mediterranean diet ended up requiring diabetes medications to control their blood sugars compared with 70% of those who followed the low-fat diet.
It’s one of the longest-term studies of its kind, and researchers, including Katherine Esposito, MD, of the Second University of Naples, say the results “reinforce the message that benefits of lifestyle interventions should not be overlooked."
Best Diet for Diabetes Control
In the study, researchers randomly assigned 215 overweight people recently diagnosed with type 2 diabetes who had never been treated with diabetes medications to either a Mediterranean-style diet or a low-fat diet.
The Mediterranean diet was rich in vegetables and whole grains and low in red meat, which was replaced with fish or poultry. Overall, the diet consisted of no more than 50% of daily calories from carbohydrates and no less than 30% of calories from fat.
The low-fat diet was based on American Heart Association guidelines and was rich in whole grains and limited in sweets with no more than 30% of calories from fat and 10% from saturated fats, such as animal fats.
After four years of follow-up, the Mediterranean diet group had better glycemic (blood sugar) control and were less likely to require diabetes medications to bring their blood sugar within healthy levels.
In addition, people who followed the Mediterranean diet group also experienced improvement in other heart disease risk factors. Interestingly, weight loss was relatively comparable between the two groups by the end of the trial, suggesting that attributes of the Mediterranean diet beyond weight loss affect blood sugar control.
Just thought was some educational INFO! I know that diabetes is really common now adays. Here is some new info!
Have a SUPER AWESOME DAY!!
Love Ya Fit Now Girl!
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Quick Healthy Meals for Busy Families
Feeding a family is no mean feat. Follow these tips to whip up quick healthy meals in a flash.
By Elizabeth M. Ward, MSWebMD Feature
Reviewed by Brunilda Nazario, MD
Providing quick healthy meals is the ultimate challenge for harried parents. The kids are constantly on the go. And whether you work outside the home or inside, you likely have many demands on your time. Yet even if family meals are no longer the unhurried affairs you may remember, that doesn't diminish their importance.
Gathering together at the table allows your family to connect with each other. Family meals also help children learn good table manners. Just as important, they set the stage for a lifetime of healthy eating.
How can you preserve family mealtime and still meet your busy schedule? Here are a few simple strategies and tips that will let you whip up quick healthy meals.
Rise and Dine: The Importance of Breakfast
If there is a most important meal, it must be breakfast. "Research shows that kids who eat breakfast on a regular basis take in more nutrients overall, including fiber; are less overweight; and fare better on academic tests than children who skip the morning meal," says Janice Bissex, MS, RD, co-author of The Moms' Guide to Meal Makeovers.
Breakfast's affects on academic performance is really a no-brainer: After about 10 hours or so without food, eating in the a.m. fuels the brain and body for the day ahead. Plus, it's a meal, so when you skip it, you miss out on opportunity to consume important nutrients, such as protein, calcium, fiber, and vitamins.
Quick Healthy Meals for Breakfast
Of course, what you eat for breakfast matters. "Complex carbohydrates are the cornerstone of the most beneficial breakfasts because they produce a long-lasting supply of glucose for the brain and body," Bissex says. "Breakfast should also contain protein, fiber, and some fat to help children and adults feel fuller longer."
Translation: Go for fortified whole-grain breakfast cereals, such as Wheat Chex or oatmeal prepared with milk instead of water. When topped with fresh, dried, or frozen fruit, breakfast cereals make quick healthy meals that are ready in a snap.
Time is always tight in the morning, but by keeping breakfast simple so you're sure to include it even on busy days.
Here are some more quick healthy meals to get your day started that are good for the whole family:
Whole-grain toast topped with 1 1/2 ounces melted reduced-fat cheddar cheese; 1 cup cubed fruit
Fat-free latte; 1/2 whole-wheat English muffin with 1/2 cup low-fat cottage cheese; medium banana
Peanut butter pancake roll-ups: microwave two small frozen pancakes and spread with 2 tablespoons peanut butter; 1/2 cup grapes; 8 ounces 1% low fat or skim milk
Cooked oatmeal with applesauce swirled in; topped with raisins and chopped almonds; 8 ounces low-fat yogurt
2 ounces smoked salmon on 1/2 whole-wheat bagel with low-fat cream cheese; 1 cup berries; 8 ounces 1% low-fat or skim milk
8 ounces coffee flavored yogurt with 1/2 cup toasted wheat germ cereal mixed in; 1 plum or nectarine
Egg and pita sandwich: 1 egg scrambled in 1 teaspoon olive oil stuffed into whole-wheat pita pocket and topped with salsa; 8 ounces 1% low-fat or skim milk
Breakfast parfait: Layer 1 cup low-fat yogurt; 1/2 cup crunchy whole-grain cereal; and 1 cup fresh, chopped fruit, or whole berries
For Quick Healthy Meals at Dinner, Plan to Succeed
For Chicago's Janet Helm, a working mother of 2-year old twins, planning is paramount for preparing quick healthy meals, particularly dinner. "You can't make nutritious foods without a well-stocked pantry, refrigerator, and freezer," says Helm, who is also a registered dietitian and nutrition consultant. "Knowing what you have on hand and where it is streamlines meal preparation."
Helm notes that a well-stocked kitchen doesn't mean every meal is made from scratch. Frozen seafood, store-bought roasted chicken, and pre-cut and frozen fruits and vegetables are high on her shopping list because they are good for you and easy to use.
She tosses sautéed or frozen vegetables into store-bought spaghetti sauce for a healthy pasta dish. In a rush, she'll defrost veggie burgers, marinated meats, and frozen fish fillets for quick healthy meals (Tip: place individual pieces in a sealed plastic bag and immerse in a bowl of hot water. The meat or fish will defrost quickly without par-cooking).
Relying on Fast (but Nutritious) Food
When you're short on time and have not yet stocked your kitchen, prepared and take-out foods
can serve as the centerpiece for quick healthy meals or as a side dish. A quick trip to the supermarket or a phone call to the local pizza parlor can be the beginning of a balanced meal as long as you include the right side dishes.
Nothing's quicker than a roasted chicken from your local supermarket, served with pre-washed mix greens. And one slice of pizza served with a large garden or fruit salad will both please and nourish your children.
Also, don't be shy about serving breakfast foods, such as French toast and waffles, for the evening meal. They're healthy and kids love the idea of having breakfast at night. Here are some tips for building quick healthy meals for dinner:
Store-bought roasted chicken; fresh or frozen vegetables; and a quick-cooking grain, such as packaged couscous or quick-cooking brown rice
Frozen spinach and cheese pie; rice; fruit
Thin-crust cheese pizza topped with veggies; garden salad with reduced-fat dressing; milk or 100% juice
Whole-grain frozen waffles topped with low-fat vanilla yogurt and fruit, such as sliced strawberries; milk
Cheese and vegetable omelets or scrambled eggs; fruit or vegetables; whole-grain toast or rolls; milk
100% ground turkey breast burgers or prepared veggie burgers on whole-wheat buns; cooked broccoli; milk
Pasta and prepared marinara sauce with leftover chopped roasted or grilled chicken or garbanzo beans added to it; garden salad
Homemade pizza: whole-grain English muffin or pizza round topped with pasta or pizza sauce or sliced tomato and shredded cheese; garden salad
Ready to Stock Your Pantry?
You may not shop for food regularly but you can rustle up quick healthy meals in minutes when you keep these basics in the kitchen. Take this shopping list with you on your next trip to the supermarket.
___Eggs
___Canned tuna or salmon
___Whole-grain breads
___Grated hard cheese, such as cheddar
___Frozen or canned fruit and vegetables
___Whole-grain cereal
___Frozen boneless, skinless chicken breast
___Canned beans, such as garbanzo
___Balsamic vinegar
___Peanut butter
___Milk
___Bread crumbs or crushed whole-grain cereal for breading
___Olive oil
___Marinara spaghetti sauce'
Have A Super AWESOME Weekend! Work some healthy meals in and get a few workouts in!
Love Ya~ Fit Now Girl
Feeding a family is no mean feat. Follow these tips to whip up quick healthy meals in a flash.
By Elizabeth M. Ward, MSWebMD Feature
Reviewed by Brunilda Nazario, MD
Providing quick healthy meals is the ultimate challenge for harried parents. The kids are constantly on the go. And whether you work outside the home or inside, you likely have many demands on your time. Yet even if family meals are no longer the unhurried affairs you may remember, that doesn't diminish their importance.
Gathering together at the table allows your family to connect with each other. Family meals also help children learn good table manners. Just as important, they set the stage for a lifetime of healthy eating.
How can you preserve family mealtime and still meet your busy schedule? Here are a few simple strategies and tips that will let you whip up quick healthy meals.
Rise and Dine: The Importance of Breakfast
If there is a most important meal, it must be breakfast. "Research shows that kids who eat breakfast on a regular basis take in more nutrients overall, including fiber; are less overweight; and fare better on academic tests than children who skip the morning meal," says Janice Bissex, MS, RD, co-author of The Moms' Guide to Meal Makeovers.
Breakfast's affects on academic performance is really a no-brainer: After about 10 hours or so without food, eating in the a.m. fuels the brain and body for the day ahead. Plus, it's a meal, so when you skip it, you miss out on opportunity to consume important nutrients, such as protein, calcium, fiber, and vitamins.
Quick Healthy Meals for Breakfast
Of course, what you eat for breakfast matters. "Complex carbohydrates are the cornerstone of the most beneficial breakfasts because they produce a long-lasting supply of glucose for the brain and body," Bissex says. "Breakfast should also contain protein, fiber, and some fat to help children and adults feel fuller longer."
Translation: Go for fortified whole-grain breakfast cereals, such as Wheat Chex or oatmeal prepared with milk instead of water. When topped with fresh, dried, or frozen fruit, breakfast cereals make quick healthy meals that are ready in a snap.
Time is always tight in the morning, but by keeping breakfast simple so you're sure to include it even on busy days.
Here are some more quick healthy meals to get your day started that are good for the whole family:
Whole-grain toast topped with 1 1/2 ounces melted reduced-fat cheddar cheese; 1 cup cubed fruit
Fat-free latte; 1/2 whole-wheat English muffin with 1/2 cup low-fat cottage cheese; medium banana
Peanut butter pancake roll-ups: microwave two small frozen pancakes and spread with 2 tablespoons peanut butter; 1/2 cup grapes; 8 ounces 1% low fat or skim milk
Cooked oatmeal with applesauce swirled in; topped with raisins and chopped almonds; 8 ounces low-fat yogurt
2 ounces smoked salmon on 1/2 whole-wheat bagel with low-fat cream cheese; 1 cup berries; 8 ounces 1% low-fat or skim milk
8 ounces coffee flavored yogurt with 1/2 cup toasted wheat germ cereal mixed in; 1 plum or nectarine
Egg and pita sandwich: 1 egg scrambled in 1 teaspoon olive oil stuffed into whole-wheat pita pocket and topped with salsa; 8 ounces 1% low-fat or skim milk
Breakfast parfait: Layer 1 cup low-fat yogurt; 1/2 cup crunchy whole-grain cereal; and 1 cup fresh, chopped fruit, or whole berries
For Quick Healthy Meals at Dinner, Plan to Succeed
For Chicago's Janet Helm, a working mother of 2-year old twins, planning is paramount for preparing quick healthy meals, particularly dinner. "You can't make nutritious foods without a well-stocked pantry, refrigerator, and freezer," says Helm, who is also a registered dietitian and nutrition consultant. "Knowing what you have on hand and where it is streamlines meal preparation."
Helm notes that a well-stocked kitchen doesn't mean every meal is made from scratch. Frozen seafood, store-bought roasted chicken, and pre-cut and frozen fruits and vegetables are high on her shopping list because they are good for you and easy to use.
She tosses sautéed or frozen vegetables into store-bought spaghetti sauce for a healthy pasta dish. In a rush, she'll defrost veggie burgers, marinated meats, and frozen fish fillets for quick healthy meals (Tip: place individual pieces in a sealed plastic bag and immerse in a bowl of hot water. The meat or fish will defrost quickly without par-cooking).
Relying on Fast (but Nutritious) Food
When you're short on time and have not yet stocked your kitchen, prepared and take-out foods
can serve as the centerpiece for quick healthy meals or as a side dish. A quick trip to the supermarket or a phone call to the local pizza parlor can be the beginning of a balanced meal as long as you include the right side dishes.
Nothing's quicker than a roasted chicken from your local supermarket, served with pre-washed mix greens. And one slice of pizza served with a large garden or fruit salad will both please and nourish your children.
Also, don't be shy about serving breakfast foods, such as French toast and waffles, for the evening meal. They're healthy and kids love the idea of having breakfast at night. Here are some tips for building quick healthy meals for dinner:
Store-bought roasted chicken; fresh or frozen vegetables; and a quick-cooking grain, such as packaged couscous or quick-cooking brown rice
Frozen spinach and cheese pie; rice; fruit
Thin-crust cheese pizza topped with veggies; garden salad with reduced-fat dressing; milk or 100% juice
Whole-grain frozen waffles topped with low-fat vanilla yogurt and fruit, such as sliced strawberries; milk
Cheese and vegetable omelets or scrambled eggs; fruit or vegetables; whole-grain toast or rolls; milk
100% ground turkey breast burgers or prepared veggie burgers on whole-wheat buns; cooked broccoli; milk
Pasta and prepared marinara sauce with leftover chopped roasted or grilled chicken or garbanzo beans added to it; garden salad
Homemade pizza: whole-grain English muffin or pizza round topped with pasta or pizza sauce or sliced tomato and shredded cheese; garden salad
Ready to Stock Your Pantry?
You may not shop for food regularly but you can rustle up quick healthy meals in minutes when you keep these basics in the kitchen. Take this shopping list with you on your next trip to the supermarket.
___Eggs
___Canned tuna or salmon
___Whole-grain breads
___Grated hard cheese, such as cheddar
___Frozen or canned fruit and vegetables
___Whole-grain cereal
___Frozen boneless, skinless chicken breast
___Canned beans, such as garbanzo
___Balsamic vinegar
___Peanut butter
___Milk
___Bread crumbs or crushed whole-grain cereal for breading
___Olive oil
___Marinara spaghetti sauce'
Have A Super AWESOME Weekend! Work some healthy meals in and get a few workouts in!
Love Ya~ Fit Now Girl
The "Pistachio Principle" of Weight Loss By Margaret Furtado, M.S., R.D.
James Painter, PhD, RD, has come up with a new, non-dieting approach to weight loss that he calls the "Pistachio Principle." He says his experiments have shown that people can consume fewer calories without consciously restricting themselves, and yet finish a meal feeling as satisfied and full as does the average American who consumes more calories.
Long-term failure of diets
As justification for the new direction he is taking, he cites the fact that all forms of dieting, including the Pritikin Principle®, the Atkins Diet®, and Weight Watchers®, have yielded poor long-term weight-loss results, and he points to rebound eating in response to feelings of deprivation as one probable reason for their failure.
To address weight issues from another direction, Painter, a professor and chair of the School of Family and Consumer Sciences at Eastern Illinois University, advocates a behavioral and environmental approach that he's developed.
How, you ask, can you have calorie reduction without a feeling of restriction or deprivation?
Why increase those feelings of deprivation?
According to Painter, Americans over the past decades haven't consciously set out to increase the amounts of fat, carbohydrates, or calories they eat--there's no grand plan afoot to gain lots of weight. And so, he questions why we would do an about-face and consciously restrict extra calories, thereby igniting feelings of deprivation.
In one of Painter's behavioral studies, subjects self-selected helpings of either shelled pistachios or those still in their shells. Since pistachios in shells take more effort and time to eat, the actual calories these subjects consumed were 50 percent less than those eaten by the shelled-nut group. And the upshot was, both groups felt equally satisfied with their portions, and equally full.
How you might put the Pistachio Principle to the test:
Instead of drinking juices, where calories are quickly consumed, eat fresh fruit instead--a whole orange or tangerine, for example, eaten slowly and section-by-section after peeling it, takes longer to consume and has fiber you don't find in the juice.
If you have a hankering for peanuts, go with shelled vs. unshelled.
Try cutting up fresh fruits and veggies into much smaller pieces than you normally would and see how slowly you can eat them.
The bottom line is that it takes your brain 20 minutes to get the signal that you're full. The Pistachio Principle may slow your eating down to the point where you can feel that the stomach is full before you tuck into that second helping.
Very interesting! Something we all could try!
ENJOY!
Have a SUPER AWESOME DAY!!
Love Ya~ Fit Now Girl
James Painter, PhD, RD, has come up with a new, non-dieting approach to weight loss that he calls the "Pistachio Principle." He says his experiments have shown that people can consume fewer calories without consciously restricting themselves, and yet finish a meal feeling as satisfied and full as does the average American who consumes more calories.
Long-term failure of diets
As justification for the new direction he is taking, he cites the fact that all forms of dieting, including the Pritikin Principle®, the Atkins Diet®, and Weight Watchers®, have yielded poor long-term weight-loss results, and he points to rebound eating in response to feelings of deprivation as one probable reason for their failure.
To address weight issues from another direction, Painter, a professor and chair of the School of Family and Consumer Sciences at Eastern Illinois University, advocates a behavioral and environmental approach that he's developed.
How, you ask, can you have calorie reduction without a feeling of restriction or deprivation?
Why increase those feelings of deprivation?
According to Painter, Americans over the past decades haven't consciously set out to increase the amounts of fat, carbohydrates, or calories they eat--there's no grand plan afoot to gain lots of weight. And so, he questions why we would do an about-face and consciously restrict extra calories, thereby igniting feelings of deprivation.
In one of Painter's behavioral studies, subjects self-selected helpings of either shelled pistachios or those still in their shells. Since pistachios in shells take more effort and time to eat, the actual calories these subjects consumed were 50 percent less than those eaten by the shelled-nut group. And the upshot was, both groups felt equally satisfied with their portions, and equally full.
How you might put the Pistachio Principle to the test:
Instead of drinking juices, where calories are quickly consumed, eat fresh fruit instead--a whole orange or tangerine, for example, eaten slowly and section-by-section after peeling it, takes longer to consume and has fiber you don't find in the juice.
If you have a hankering for peanuts, go with shelled vs. unshelled.
Try cutting up fresh fruits and veggies into much smaller pieces than you normally would and see how slowly you can eat them.
The bottom line is that it takes your brain 20 minutes to get the signal that you're full. The Pistachio Principle may slow your eating down to the point where you can feel that the stomach is full before you tuck into that second helping.
Very interesting! Something we all could try!
ENJOY!
Have a SUPER AWESOME DAY!!
Love Ya~ Fit Now Girl
Snack Savvy
Get tips to make snacks your secret weapon, not your dieting downfall.
by Heather S. Zeitz, R.D., C.D.N.
"I don't have time to plan ahead so I grab the wrong thing!"
"I get so hungry during the day, I overeat at night."
Does this sound like you? Is snacking to blame? No! You might think that the best way to a trim waistline is to avoid eating between meals. If so, it's time to reverse your thinking. Snacking can be one of the healthiest habits you embrace, and can actually help you lose weight.
Throwing Logs on a FirePicture your metabolism -- your body's ability to use calories/energy -- as a fire. Just as you have to keep throwing logs on a fire, you have to give yourself nourishment to keep your body using energy in the most efficient way. If you don't keep your "fire" burning, you will have a harder time losing or maintaining a healthy weight.
Instead of looking at snacks as diet disasters, think of them as opportunities to try new things and get added nutrients you don't get at mealtimes. Here are some tips for adding snacks as part of a plan of eating healthier:
Focus on fruits and vegetables: Ideally you should be getting five to seven servings of fruits and vegetables a day. Use snacks to help you get there!
Plan your snacks ahead of time: Set aside a spot in your refrigerator, pantry or desk for nutritious ready-to-eat snacks, and keep it well stocked. If you have a healthier option available, you won't have an excuse to fill up on junk food from vending machines or convenience stores.
Watch your portion sizes: Buy snacks in single serving sizes or divide larger bags into individual bags to make sure you're really eating snack-size portions.
Check your nutrition labels! Remember, low-fat means no more than 3 grams of fat per serving. Snack IdeasReady to make the leap and get snacking? Below are some ideas for healthy snacks at home, at work and on the road.
Get tips to make snacks your secret weapon, not your dieting downfall.
by Heather S. Zeitz, R.D., C.D.N.
"I don't have time to plan ahead so I grab the wrong thing!"
"I get so hungry during the day, I overeat at night."
Does this sound like you? Is snacking to blame? No! You might think that the best way to a trim waistline is to avoid eating between meals. If so, it's time to reverse your thinking. Snacking can be one of the healthiest habits you embrace, and can actually help you lose weight.
Throwing Logs on a FirePicture your metabolism -- your body's ability to use calories/energy -- as a fire. Just as you have to keep throwing logs on a fire, you have to give yourself nourishment to keep your body using energy in the most efficient way. If you don't keep your "fire" burning, you will have a harder time losing or maintaining a healthy weight.
Instead of looking at snacks as diet disasters, think of them as opportunities to try new things and get added nutrients you don't get at mealtimes. Here are some tips for adding snacks as part of a plan of eating healthier:
Focus on fruits and vegetables: Ideally you should be getting five to seven servings of fruits and vegetables a day. Use snacks to help you get there!
Plan your snacks ahead of time: Set aside a spot in your refrigerator, pantry or desk for nutritious ready-to-eat snacks, and keep it well stocked. If you have a healthier option available, you won't have an excuse to fill up on junk food from vending machines or convenience stores.
Watch your portion sizes: Buy snacks in single serving sizes or divide larger bags into individual bags to make sure you're really eating snack-size portions.
Check your nutrition labels! Remember, low-fat means no more than 3 grams of fat per serving. Snack IdeasReady to make the leap and get snacking? Below are some ideas for healthy snacks at home, at work and on the road.
- Home:
Chocolate milk (made with skim milk)
Hummus spread on cucumber slices or rolled into a lettuce wrap
Homemade fruit smoothie: Try 1 cup frozen strawberries (or other fruit of choice) blended with 1 cup vanilla fat-free yogurt. See our recipes for other ideas.
Frozen grapes or banana halves.
Baked apple or pear: Core fruit, place in a microwave-safe bowl. Sprinkle with 1/4 cup cider or water and a dash of cinnamon. Microwave until soft, about 10 minutes.
Baked tortilla chips topped with salsa and melted low-fat cheese.
Raw veggies dipped in low-fat dressing or chilled dip made with fat-free sour cream.
Steamed edamame sprinked with salt. You can get edamame in the frozen foods aisle. - Office:
Sliced apple dipped in all-natural peanut butter
Whole-wheat pretzel nuggets
Handful of nuts
Trail mix
Low-fat string cheese
Low-fat butter popcorn
Light hot cocoa (calcium bonus: use skim milk) - On the go:
Piece of fruit
Low-fat cookies (ginger snaps, graham crackers, animal crackers, oatmeal, Fig Newtons)
Small can of vegetable juice
Bag of mixed raw veggies (mini carrots, grape tomatoes, bell peppers, cucumbers, Broccolini)
Wheat crackers with shelf-stable low-fat spreadable cheese
Ready-to-eat serving-sized boxed cereals (with at least 3g of fiber, less than 3g of fat)
Homemade snack mix: wheat cereal, mini pretzels, peanuts and dried cranberries
Sliced turkey breast rolled in lettuce with mustard, tomato and cucumber
Snacking is so BAD for me..Here are a few tips to help out !! ENJOY>> stay strong!
Have A SUPER AWESOME DAY!!
Love Ya ~ Fit Now Girl!!!
Making Weight Loss Easy
Well, at least easier.
By Shereen Jegtvig
Being overweight or obese increases your risk for heart disease, diabetes and some cancers. Two-thirds of adults in the United States are overweight or obese and that needs to change. I am not talking about being super-skinny, but achieving a healthy weight, which is a Body Mass Index between 20 to 25. Do you know your BMI? If not, you can use an online BMI calculator. If your BMI is over 25, you need to bring that number down.
If you are overweight, you are taking in more calories than your body needs every day, so you need to eat less. You probably already know that, and you already know that eating less just isn’t any fun —- you don't want to feel hungry all day. So you do you stay full without eating too many calories?
The key is to eat plenty of fiber with every meal, but most people don’t do that. Fiber keeps you feeling full longer, and of course, fiber is also really important for a healthy digestive system. Where do you get dietary fiber? From whole grains and from fruits and vegetables. Aim for 3 servings of 100% whole grains and 5 to 9 servings of fruits and vegetables everyday.
Here is my advice for easier weight loss. Starting with your next meal, eat more fiber. Is it breakfast? Choose a cup of a whole grain cereal with half a cup of non-fat milk topped with a half cup of strawberries. Lunch time? Make a sandwich with 100% whole grain bread, one small slice of turkey and plenty of tomato slices, avocados, sprouts, lettuce and mustard instead of high-calorie mayo. And no potato chips. Serve your sandwich with a small salad.
For dinner, cut that big steak in half (that's all you need) and serve it with two cups of your favorite green vegetables. Still hungry? Eat more of the vegetables, not the steak. What about dessert? Have a bowl of fresh berries with a dollop of light whipped topping.
More Easy Weight Loss Tips
Well, at least easier.
By Shereen Jegtvig
Being overweight or obese increases your risk for heart disease, diabetes and some cancers. Two-thirds of adults in the United States are overweight or obese and that needs to change. I am not talking about being super-skinny, but achieving a healthy weight, which is a Body Mass Index between 20 to 25. Do you know your BMI? If not, you can use an online BMI calculator. If your BMI is over 25, you need to bring that number down.
If you are overweight, you are taking in more calories than your body needs every day, so you need to eat less. You probably already know that, and you already know that eating less just isn’t any fun —- you don't want to feel hungry all day. So you do you stay full without eating too many calories?
The key is to eat plenty of fiber with every meal, but most people don’t do that. Fiber keeps you feeling full longer, and of course, fiber is also really important for a healthy digestive system. Where do you get dietary fiber? From whole grains and from fruits and vegetables. Aim for 3 servings of 100% whole grains and 5 to 9 servings of fruits and vegetables everyday.
Here is my advice for easier weight loss. Starting with your next meal, eat more fiber. Is it breakfast? Choose a cup of a whole grain cereal with half a cup of non-fat milk topped with a half cup of strawberries. Lunch time? Make a sandwich with 100% whole grain bread, one small slice of turkey and plenty of tomato slices, avocados, sprouts, lettuce and mustard instead of high-calorie mayo. And no potato chips. Serve your sandwich with a small salad.
For dinner, cut that big steak in half (that's all you need) and serve it with two cups of your favorite green vegetables. Still hungry? Eat more of the vegetables, not the steak. What about dessert? Have a bowl of fresh berries with a dollop of light whipped topping.
More Easy Weight Loss Tips
- Watch the sugary beverages. Instead, drink water, non-fat milk and zero-calorie beverages.
- Slow down -- when you eat too fast you will eat too much.
- Choose broth-based soups, such as chicken broth, with lots of vegetables over cream soups.
- When you go out to eat, take half of your meal home.
- Keep a bowl of fresh fruit on the kitchen counter instead of a jar of cookies.
- Don't skip meals -- you will just get too hungry and eat too much at the next meal.
- Add one cup of chopped vegetables to your favorite soup or pasta meal.
- Don't keep high-calorie snacks in the house -- buy fresh vegetables and fruits, low-fat yogurt, and enjoy air-popped or light popcorn.
- Keep track of calories -- join Calorie Count.
- Get moving -- walk or run every day to burn calories
Tonight I made Chicken Taco Cups and I added a cup of shredded carrots to my ground chicken while cooking and NOBODY knew and I got them to eat their VEGGIES!!! Sneak them in if you need too!! =)
Have a SUPER AWESOME DAY!!!
LOVE YA ~ Fit~ Now~ Girl
SO Mondays!!!Back at work, kids at school, you need to cook work out... List gets longer and longer. here are a few tips if you hit the BURGER JOINT DRIVE THRU!!
Less Healthy choices
Double-patty hamburger with cheese, mayo, special sauce, and bacon
Fried chicken sandwich
Fried fish sandwich
Salad with toppings such as bacon, cheese, and ranch dressing
Breakfast burrito with steak
French fries
Milkshake
Chicken “nuggets” or tenders
Adding cheese, extra mayo, and special sauces
Healthier choices
Regular, single-patty hamburger without mayo or cheese
Grilled chicken sandwich
Veggie burger
Garden salad with grilled chicken and low-fat dressing
Egg on a muffin
Baked potato or a side salad
Yogurt parfait
Grilled chicken strips
Limiting cheese, mayo, and special sauces
Good Luck Tonight~! Stay Strong!! Work Hard!! You will hit your goals!!!
Have A SUPER AWESOME DAY!!!
Love ya ~~ Fit - Now - Girl!!!
The Five Absolute Worst Foods You Can Eat
These foods are the absolute worst things you can put in your mouth. Find out if these awful foods are on your grocery list.
(PRWEB) November 8, 2005 -- Is it true that there are no "bad" foods for you if you only eat then in moderation? Wellness and health expert, Dr. Joseph Mercola is the founder of mercola.com the second most visited non-government health site after WebMD, doesn’t believe so.
Not only are the following foods virtually nutritional worthless, but they also load your body with anti-nutrients designed to accelerate the aging process, which should make the idea of eating them really hard to swallow.
1. Fried Foods and Doughnuts
Fried foods lead the list because healthy fats are key to your health and when they are heated they convert to dangerous trans fat and other even more toxic and damaged molecules. When heated the easily damaged fat bonds are converted to cyclized, cross-linked, fragmented and polymerized substances which increase your risk of cancer and nearly every chronic degenerative disease known to man.
Doughnuts are one of the worse fried foods as most commercial doughnuts have over 35-40 percent trans fat. They are also loaded with simple carbs like sugar and white flour that have been well documented to increase your insulin levels and secondarily increase your risk of cancer, heart disease and metabolic syndrome.
2. Regular and Diet Soda
Following close behind fried foods are all sodas. The average Americans drinks nearly 60 gallons of soda every year and doesn’t realize that one can of non-artificial soda has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial food colors and sulphites. The artificially sweetened varieties are also problematic as they are filled with harmful artificial sweeteners like aspartame and Splenda.
Fortunately if you routinely drink soda--regular or diet--eliminating it from your diet is one of the simplest and most profound health improvements you can make. There are simple energy psychology taping techniques that dramatically reduce your addictive cravings.
3. Potato Chips and French Fries
Potatoes are bad enough when consumed in their raw state, as their simple sugars are rapidly converted to glucose that raises insulin levels, but when they are deep fried in oil they are converted to one of the worst foods you can eat. Unfortunately the average American is eating three orders of fries a week.
As with doughnuts a variety of dangerous fat products are produced, researchers have recently documented that potent cancer-causing and neurotoxic substances like acrylamide. Dr. Mercola has taken the unconventional position that eating one French fry actually is worse for your health than smoking one cigarette.
4. Fried Seafood
Although fish are high in beneficial essential omega-3 fats they are also typically loaded with toxins like mercury, PCBs, and dioxins. Forty tons of mercury are released into the air every year in the US which tends to contaminate many of the larger fattier fish. When these fish are fried as they typically are the toxic synergy jumps this food into the top five worst foods you can eat.
5. Sugar
Two thirds of Americans are overweight and the average American is now consuming over 175 pounds of sugar per year. Most of this is from high fructose corn syrup that is one of the leading causes of obesity and chronic illness. As bad as sugar is though it is far worse when consumed with heated oils as in baked pastry goods, which is why doughnuts lead the worst foods list.
So next time you are out eating or shopping here are a few tips to think about !!! Have a GREAT WEEKEND! STAY STRONG!!
Have a SUPER AWESOME DAY!!
Love Ya- Fit Now Girl!!!!!!!!!!!!!
These foods are the absolute worst things you can put in your mouth. Find out if these awful foods are on your grocery list.
(PRWEB) November 8, 2005 -- Is it true that there are no "bad" foods for you if you only eat then in moderation? Wellness and health expert, Dr. Joseph Mercola is the founder of mercola.com the second most visited non-government health site after WebMD, doesn’t believe so.
Not only are the following foods virtually nutritional worthless, but they also load your body with anti-nutrients designed to accelerate the aging process, which should make the idea of eating them really hard to swallow.
1. Fried Foods and Doughnuts
Fried foods lead the list because healthy fats are key to your health and when they are heated they convert to dangerous trans fat and other even more toxic and damaged molecules. When heated the easily damaged fat bonds are converted to cyclized, cross-linked, fragmented and polymerized substances which increase your risk of cancer and nearly every chronic degenerative disease known to man.
Doughnuts are one of the worse fried foods as most commercial doughnuts have over 35-40 percent trans fat. They are also loaded with simple carbs like sugar and white flour that have been well documented to increase your insulin levels and secondarily increase your risk of cancer, heart disease and metabolic syndrome.
2. Regular and Diet Soda
Following close behind fried foods are all sodas. The average Americans drinks nearly 60 gallons of soda every year and doesn’t realize that one can of non-artificial soda has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial food colors and sulphites. The artificially sweetened varieties are also problematic as they are filled with harmful artificial sweeteners like aspartame and Splenda.
Fortunately if you routinely drink soda--regular or diet--eliminating it from your diet is one of the simplest and most profound health improvements you can make. There are simple energy psychology taping techniques that dramatically reduce your addictive cravings.
3. Potato Chips and French Fries
Potatoes are bad enough when consumed in their raw state, as their simple sugars are rapidly converted to glucose that raises insulin levels, but when they are deep fried in oil they are converted to one of the worst foods you can eat. Unfortunately the average American is eating three orders of fries a week.
As with doughnuts a variety of dangerous fat products are produced, researchers have recently documented that potent cancer-causing and neurotoxic substances like acrylamide. Dr. Mercola has taken the unconventional position that eating one French fry actually is worse for your health than smoking one cigarette.
4. Fried Seafood
Although fish are high in beneficial essential omega-3 fats they are also typically loaded with toxins like mercury, PCBs, and dioxins. Forty tons of mercury are released into the air every year in the US which tends to contaminate many of the larger fattier fish. When these fish are fried as they typically are the toxic synergy jumps this food into the top five worst foods you can eat.
5. Sugar
Two thirds of Americans are overweight and the average American is now consuming over 175 pounds of sugar per year. Most of this is from high fructose corn syrup that is one of the leading causes of obesity and chronic illness. As bad as sugar is though it is far worse when consumed with heated oils as in baked pastry goods, which is why doughnuts lead the worst foods list.
So next time you are out eating or shopping here are a few tips to think about !!! Have a GREAT WEEKEND! STAY STRONG!!
Have a SUPER AWESOME DAY!!
Love Ya- Fit Now Girl!!!!!!!!!!!!!
spinach noodles
with potatoes, green beans and pesto
Relax with a quick-to-fix pasta dish typical of the Italian Riviera.
What You'll Need
•3 or 4 small new potatoes, scrubbed and diced
•6 oz. (180 g) green beans, trimmed and cut into short lengths
•12 oz. ounces (360 g) spinach fettuccine
•1/4 cup prepared basil pesto
•1 vine-ripened tomato, seeded and diced
Make It 1-2-3!
1. Cook potatoes for 2 minutes in a large pot of boiling salted water.
2. Add green beans and fettuccine to the pot. Cook until fettuccine is al dente. Drain and toss with pesto.
3. Serve in shallow bowls with diced tomatoes on top.
Serve with grilled shrimp or fish; fresh figs.
Serves 4
POTATOES
Spuds have endured a bad rap for too long. They're only fattening when thrown in with a bad crowd – deep-frying fat, butter or sour cream.
NUTRITIONAL INFO
PER SERVING
446 Calories
10g Fat
2g Saturated fat
0g Trans Fat
16g Protein
74g Carbohydrate
6g Fiber
160mg Sodium
144mg Calcium
White Pizza With Fresh Herbs
Use this recipe as a starting point for your own favorite herb combinations.
Takes 30-60 minutes
Makes one 13-inch (32cm) pizza, for 4 servings (8 slices)
INGREDIENTS
Cornmeal, for sprinkling
1 recipe Whole-Wheat Pizza Dough (see link at left)
Olive oil cooking spray
3 large cloves garlic, minced
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh oregano
2 large shallots, thinly sliced
2 tablespoons freshly grated Parmesan cheese
1 tablespoon chopped fresh parsley
PREPARATION
1. Set oven rack on lowest position. If you have a pizza stone, place the stone on the rack. Preheat the oven to 500°F (250°C) or the highest setting. Sprinkle cornmeal over a pizza peel or baking sheet.
2. On a lightly floured surface, roll the dough to a 13-inch (33cm) circle. Transfer the dough to the pizza peel (if you’re baking the pizza on a stone) or to the baking sheet.
3. Spray the dough with cooking spray. Sprinkle with garlic, rosemary, oregano, shallots and Parmesan cheese.
4. Bake until golden, about 12 minutes. Sprinkle with parsley and serve hot.
Source: Healthy Living Kitchens
NUTRITIONAL INFO
PER SERVING
194 Calories
1.6g Fat
0.6g Saturated fat
8g Protein
38g Carbohydrate
4.6g Fiber
344mg Sodium
East West Chicken with Noodles
Ginger, curry, lime and pineapple combine to flavor a lively summery dish.
Takes 30-60 minutes
Makes 6 servings (other serving sizes at left)
INGREDIENTS
6 cloves garlic, chopped
1 1/2 teaspoon chopped fresh ginger
2 teaspoons sugar
4 teaspoons curry powder
2 teaspoons canola oil
3 tablespoon Asian fish sauce or
1/4 cup (2 fl oz/ 60 ml) low-sodium tamari soy sauce
3 tablespoon fresh lime juice
6 4-ounce (120-g) boneless, skinless chicken breasts or turkey escalopes, pounded to an even thickness
3 8-ounce (240-g) can pineapple tidbits in unsweetened juice, undrained
No-stick cooking spray
12 ounces (150 g) wheat-based Asian noodles or soba (buckwheat) noodles
Optional Toppings: chopped toasted soy nuts or chopped unsalted, dry roasted peanuts, sliced green onions, fresh cilantro leaves, finely diced red bell pepper
PREPARATION
1. In a mini-processor or in a mortar with a pestle, work garlic, ginger, sugar, curry and oil into a paste. Scrape into a small bowl and stir in fish sauce or soy sauce and lime juice. Place chicken or turkey on a plate. Spoon a little spice paste onto each piece and spread evenly on both sides. Cover with plastic wrap and refrigerate for 20 to 30 minutes.
2. Stir pineapple bits and juice into the remaining spice paste and set aside.
3. Spray grill rack or grill pan with cooking spray. Light an outdoor grill or heat a stovetop grill pan over medium-high heat. Grill the chicken or turkey for 3 to 4 minutes per side. Transfer to a cutting board and let cool for 1 or 2 minutes before cutting into strips.
4. Bring a large saucepan of water to a boil and cook noodles until just tender, 2 to 5 minutes depending on the type of noodle. Drain well and return the noodles to the saucepan. Add the reserved pineapple/spice mixture. Cook over medium heat for 2 to 4 minutes until hot. Remove from the heat and transfer to dinner plates. Arrange the chicken strips on top of the noodles. Add any toppings, if using.
Source: Healthy Living Kitchens
Here are a few new recipes!! Enjoy stay focused! I was really scik last ngiht so I missed my update but I am better today.
Have a SUPER DUPER DAY!!
Love Ya~~~ Fit Now Girl!! =)~
with potatoes, green beans and pesto
Relax with a quick-to-fix pasta dish typical of the Italian Riviera.
What You'll Need
•3 or 4 small new potatoes, scrubbed and diced
•6 oz. (180 g) green beans, trimmed and cut into short lengths
•12 oz. ounces (360 g) spinach fettuccine
•1/4 cup prepared basil pesto
•1 vine-ripened tomato, seeded and diced
Make It 1-2-3!
1. Cook potatoes for 2 minutes in a large pot of boiling salted water.
2. Add green beans and fettuccine to the pot. Cook until fettuccine is al dente. Drain and toss with pesto.
3. Serve in shallow bowls with diced tomatoes on top.
Serve with grilled shrimp or fish; fresh figs.
Serves 4
POTATOES
Spuds have endured a bad rap for too long. They're only fattening when thrown in with a bad crowd – deep-frying fat, butter or sour cream.
NUTRITIONAL INFO
PER SERVING
446 Calories
10g Fat
2g Saturated fat
0g Trans Fat
16g Protein
74g Carbohydrate
6g Fiber
160mg Sodium
144mg Calcium
White Pizza With Fresh Herbs
Use this recipe as a starting point for your own favorite herb combinations.
Takes 30-60 minutes
Makes one 13-inch (32cm) pizza, for 4 servings (8 slices)
INGREDIENTS
Cornmeal, for sprinkling
1 recipe Whole-Wheat Pizza Dough (see link at left)
Olive oil cooking spray
3 large cloves garlic, minced
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh oregano
2 large shallots, thinly sliced
2 tablespoons freshly grated Parmesan cheese
1 tablespoon chopped fresh parsley
PREPARATION
1. Set oven rack on lowest position. If you have a pizza stone, place the stone on the rack. Preheat the oven to 500°F (250°C) or the highest setting. Sprinkle cornmeal over a pizza peel or baking sheet.
2. On a lightly floured surface, roll the dough to a 13-inch (33cm) circle. Transfer the dough to the pizza peel (if you’re baking the pizza on a stone) or to the baking sheet.
3. Spray the dough with cooking spray. Sprinkle with garlic, rosemary, oregano, shallots and Parmesan cheese.
4. Bake until golden, about 12 minutes. Sprinkle with parsley and serve hot.
Source: Healthy Living Kitchens
NUTRITIONAL INFO
PER SERVING
194 Calories
1.6g Fat
0.6g Saturated fat
8g Protein
38g Carbohydrate
4.6g Fiber
344mg Sodium
East West Chicken with Noodles
Ginger, curry, lime and pineapple combine to flavor a lively summery dish.
Takes 30-60 minutes
Makes 6 servings (other serving sizes at left)
INGREDIENTS
6 cloves garlic, chopped
1 1/2 teaspoon chopped fresh ginger
2 teaspoons sugar
4 teaspoons curry powder
2 teaspoons canola oil
3 tablespoon Asian fish sauce or
1/4 cup (2 fl oz/ 60 ml) low-sodium tamari soy sauce
3 tablespoon fresh lime juice
6 4-ounce (120-g) boneless, skinless chicken breasts or turkey escalopes, pounded to an even thickness
3 8-ounce (240-g) can pineapple tidbits in unsweetened juice, undrained
No-stick cooking spray
12 ounces (150 g) wheat-based Asian noodles or soba (buckwheat) noodles
Optional Toppings: chopped toasted soy nuts or chopped unsalted, dry roasted peanuts, sliced green onions, fresh cilantro leaves, finely diced red bell pepper
PREPARATION
1. In a mini-processor or in a mortar with a pestle, work garlic, ginger, sugar, curry and oil into a paste. Scrape into a small bowl and stir in fish sauce or soy sauce and lime juice. Place chicken or turkey on a plate. Spoon a little spice paste onto each piece and spread evenly on both sides. Cover with plastic wrap and refrigerate for 20 to 30 minutes.
2. Stir pineapple bits and juice into the remaining spice paste and set aside.
3. Spray grill rack or grill pan with cooking spray. Light an outdoor grill or heat a stovetop grill pan over medium-high heat. Grill the chicken or turkey for 3 to 4 minutes per side. Transfer to a cutting board and let cool for 1 or 2 minutes before cutting into strips.
4. Bring a large saucepan of water to a boil and cook noodles until just tender, 2 to 5 minutes depending on the type of noodle. Drain well and return the noodles to the saucepan. Add the reserved pineapple/spice mixture. Cook over medium heat for 2 to 4 minutes until hot. Remove from the heat and transfer to dinner plates. Arrange the chicken strips on top of the noodles. Add any toppings, if using.
Source: Healthy Living Kitchens
Here are a few new recipes!! Enjoy stay focused! I was really scik last ngiht so I missed my update but I am better today.
Have a SUPER DUPER DAY!!
Love Ya~~~ Fit Now Girl!! =)~
The Top 5 Healthiest Fat-Burning Foods
(some may surprise you!)
If you want to lose body fat faster, try incorporating these 5 healthy super-foods into your diet & regular meal plans.
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author - The Truth about Six Pack
1. Grass-fed beef or bison (NOT your typical grocery store beef!) - I know most people think that red meat is unhealthy for you, but that's because they don't understand how the health of the animal affects how healthy the meat is for consumption. Keep this in mind -- "an unhealthy animal provides unhealthy meat, but a healthy animal provides healthy meat".
Typical beef or bison that you see at the grocery store is raised on grains such as corn and soybeans. Soy and corn are NOT the natural diet of cattle or bison, and therefore changes the chemical balance of fats and other nutrients in the beef or bison. Grain-fed beef and bison is typically WAY too high in omega-6 fatty acids and WAY too low in omega-3 fatty acids.
On the other hand, grass-fed beef from cattle and buffalo (or bison) that were raised on the type of natural foods that they were meant to eat in nature (grass and other forage), have much higher levels of healthy omega-3 fatty acids and lower levels of inflammatory omega-6 fatty acids (that most people already eat way too much of) compared to grain fed beef or bison.
Grass fed meats also typically contain up to 3 times the Vitamin E as in grain fed meats.
Not only that, but grass-fed meat from healthy cattle or bison also contain a special healthy fat called conjugated linoleic acid (CLA) in MUCH higher levels than grain-fed meat. CLA has been proven in scientific studies in recent years to help in burning fat and building lean muscle (which can help you lose weight!). These benefits are on top of the fact that grass-fed meats are some of the highest quality proteins that you can possibly eat... and this also aids in burning fat and building lean muscle.
Grass-fed meats are a little harder to find, but just ask your butcher or find a specialty grocery store and they usually have cuts available. I've also found a good site to order grass-fed meats online - http://healthygrassfed.2ya.com
2. Avocodos - Even though these are typically thought of as a "fatty food", it's all healthy fats! Not only is this fruit super-high in mono-unsaturated fat, but also chock full of vitamins, minerals, micro-nutrients, and antioxidants.
Also, I think guacamole (mashed avocados with garlic, onion, tomato, pepper, etc) is one of the most delicious toppings ever created, and you can be happy to know that it's also one of the healthiest toppings you can use on your foods. Try sliced avocados or guacamole on sandwiches, burgers, scrambled eggs or omelets, in salads, or as a side to just about any meal.
The quality dose of healthy fats and other nutrition you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building. Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal. Say goodbye to junk food cravings and bring on that lean body!
3. Whole Eggs, including the yolk (not just egg whites) - Most people know that eggs are one of the highest quality sources of protein. However, most people don't know that the egg yolks are the healthiest part of the egg... that's where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found in eggs.
Egg Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids. Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.
Just make sure to choose free-range organic eggs instead of normal grocery store eggs. Similar to the grass-fed beef scenerio, the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids (in excess) is controlled by the diet of the chickens.
Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs (that came from chickens fed nothing but soy and corn and crowded inside "egg factories" all day long).
4. Nuts: Walnuts, Almonds, Pecans, Macadamia, etc -- Yes, this is yet another "fatty food" that can actually help you burn fat! Although nuts are generally between 75-90% fat in terms of a ratio of fat calories to total calories, this is another type of food that is all healthy fats, along with high levels of nutrition such as vitamins, minerals, and antioxidants. Nuts are also a good source of fiber and protein, which of course, you know helps to control blood sugar and can aid in weight loss.
Nuts also help to maintain good levels of fat burning hormones in your body as well as helping to control appetite and cravings so that you essentially eat less calories overall, even though you're consuming a high-fat food. My favorite healthy nuts are pecans, almonds, and walnuts, and by eating them in variety, you help to broaden the types of vitamins and minerals and also the balance of polyunsaturated to monounsaturated fats you obtain.
Try to find raw nuts instead of roasted nuts if you can, as it helps to maintain the quality and nutritional content of the healthy fats that you will eat.
Also, try to broaden your horizons beyond the typical peanut butter that most people eat, and try almond butter, pecan butter, or macadamia butter to add variety to your diet.
5. Berries - including blueberries, strawberries, raspberries, and even the "exotic" Goji berry: Berries are a powerhouse of nutrition... packed with vitamins and minerals, and also some of the best sources of antioxidants of any food in existance. Berries also pack a healthy dose of fiber, which slows your carbohydrate absorption and digestion and controls your blood sugar levels to help prevent insulin spikes (which can stimulate fat gain).
Get creative and mix up your berry intake by using the basics -- blueberries, strawberries, blackberries, and raspberries... but also get adventurous and give a more "exotic" berry a try, such as Goji berries (which are one of the most nutrient-dense berries on the planet).
I like to add berries to my yogurt and cottage cheese mixtures, as well as oatmeal or oat bran, salads, or just taking a bag of mixed berries and mixed nuts with me for the day as a mid-day healthy snack!
I hope you enjoyed this look at some of the healthiest fat-burning foods you can possibly eat. I could list a ton more, but wanted to give you my favorites for now!
Here are a few helpful tips to help out!! ENJOY!! Stay Strong and Focused!!!
Have a SUPER AWESOME DAY!!
Love ya Fit Now Girl!!!!!!
(some may surprise you!)
If you want to lose body fat faster, try incorporating these 5 healthy super-foods into your diet & regular meal plans.
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author - The Truth about Six Pack
1. Grass-fed beef or bison (NOT your typical grocery store beef!) - I know most people think that red meat is unhealthy for you, but that's because they don't understand how the health of the animal affects how healthy the meat is for consumption. Keep this in mind -- "an unhealthy animal provides unhealthy meat, but a healthy animal provides healthy meat".
Typical beef or bison that you see at the grocery store is raised on grains such as corn and soybeans. Soy and corn are NOT the natural diet of cattle or bison, and therefore changes the chemical balance of fats and other nutrients in the beef or bison. Grain-fed beef and bison is typically WAY too high in omega-6 fatty acids and WAY too low in omega-3 fatty acids.
On the other hand, grass-fed beef from cattle and buffalo (or bison) that were raised on the type of natural foods that they were meant to eat in nature (grass and other forage), have much higher levels of healthy omega-3 fatty acids and lower levels of inflammatory omega-6 fatty acids (that most people already eat way too much of) compared to grain fed beef or bison.
Grass fed meats also typically contain up to 3 times the Vitamin E as in grain fed meats.
Not only that, but grass-fed meat from healthy cattle or bison also contain a special healthy fat called conjugated linoleic acid (CLA) in MUCH higher levels than grain-fed meat. CLA has been proven in scientific studies in recent years to help in burning fat and building lean muscle (which can help you lose weight!). These benefits are on top of the fact that grass-fed meats are some of the highest quality proteins that you can possibly eat... and this also aids in burning fat and building lean muscle.
Grass-fed meats are a little harder to find, but just ask your butcher or find a specialty grocery store and they usually have cuts available. I've also found a good site to order grass-fed meats online - http://healthygrassfed.2ya.com
2. Avocodos - Even though these are typically thought of as a "fatty food", it's all healthy fats! Not only is this fruit super-high in mono-unsaturated fat, but also chock full of vitamins, minerals, micro-nutrients, and antioxidants.
Also, I think guacamole (mashed avocados with garlic, onion, tomato, pepper, etc) is one of the most delicious toppings ever created, and you can be happy to know that it's also one of the healthiest toppings you can use on your foods. Try sliced avocados or guacamole on sandwiches, burgers, scrambled eggs or omelets, in salads, or as a side to just about any meal.
The quality dose of healthy fats and other nutrition you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building. Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal. Say goodbye to junk food cravings and bring on that lean body!
3. Whole Eggs, including the yolk (not just egg whites) - Most people know that eggs are one of the highest quality sources of protein. However, most people don't know that the egg yolks are the healthiest part of the egg... that's where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found in eggs.
Egg Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids. Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.
Just make sure to choose free-range organic eggs instead of normal grocery store eggs. Similar to the grass-fed beef scenerio, the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids (in excess) is controlled by the diet of the chickens.
Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs (that came from chickens fed nothing but soy and corn and crowded inside "egg factories" all day long).
4. Nuts: Walnuts, Almonds, Pecans, Macadamia, etc -- Yes, this is yet another "fatty food" that can actually help you burn fat! Although nuts are generally between 75-90% fat in terms of a ratio of fat calories to total calories, this is another type of food that is all healthy fats, along with high levels of nutrition such as vitamins, minerals, and antioxidants. Nuts are also a good source of fiber and protein, which of course, you know helps to control blood sugar and can aid in weight loss.
Nuts also help to maintain good levels of fat burning hormones in your body as well as helping to control appetite and cravings so that you essentially eat less calories overall, even though you're consuming a high-fat food. My favorite healthy nuts are pecans, almonds, and walnuts, and by eating them in variety, you help to broaden the types of vitamins and minerals and also the balance of polyunsaturated to monounsaturated fats you obtain.
Try to find raw nuts instead of roasted nuts if you can, as it helps to maintain the quality and nutritional content of the healthy fats that you will eat.
Also, try to broaden your horizons beyond the typical peanut butter that most people eat, and try almond butter, pecan butter, or macadamia butter to add variety to your diet.
5. Berries - including blueberries, strawberries, raspberries, and even the "exotic" Goji berry: Berries are a powerhouse of nutrition... packed with vitamins and minerals, and also some of the best sources of antioxidants of any food in existance. Berries also pack a healthy dose of fiber, which slows your carbohydrate absorption and digestion and controls your blood sugar levels to help prevent insulin spikes (which can stimulate fat gain).
Get creative and mix up your berry intake by using the basics -- blueberries, strawberries, blackberries, and raspberries... but also get adventurous and give a more "exotic" berry a try, such as Goji berries (which are one of the most nutrient-dense berries on the planet).
I like to add berries to my yogurt and cottage cheese mixtures, as well as oatmeal or oat bran, salads, or just taking a bag of mixed berries and mixed nuts with me for the day as a mid-day healthy snack!
I hope you enjoyed this look at some of the healthiest fat-burning foods you can possibly eat. I could list a ton more, but wanted to give you my favorites for now!
Here are a few helpful tips to help out!! ENJOY!! Stay Strong and Focused!!!
Have a SUPER AWESOME DAY!!
Love ya Fit Now Girl!!!!!!
Hello!! I know I have been MIA!!! So Sorry about that! I had no interent was out of town!! Please FORGIVE! I am back and its one of those MONDAYS!! Here are some helpful eating out tips!!
Eating Out Italian
Traditional Italian food has become, well, traditional—among Americans eating out. A close second to Chinese food as a family favorite, Italian ranks high in basic appeal. It is often a fine dining choice as well.
White-tablecloth restaurant or neighborhood eatery, the healthy find in every Italian restaurant is pasta, an excellent source of carbohydrates. (For carb-watchers, it's all about the portions.) Added to pasta is the classic tomato, most frequently cooked into a sauce. This favorite vegetable is loaded with healthy lycopene, which protects against various forms of cancer. Another health bonus is the fact that much Italian cooking uses olive oil, which is high in monounsaturated fat. Finally, there's the garlic, a health-promoting staple in Italian restaurants.
What to Watch
These are all good reasons to eat Italian, but there are pitfalls. Their common names are alfredo (as in fettucine) carbonara and Parmigiana.
Alfredo and carbonara are creamy sauces heavy with fat. Parmigiana dishes are breaded, fried and topped with cheese. But you can steer clear of these dishes and still eat the best of Italian while keeping the fat calories or carb grams within a healthy range.
"What's great about Italian food is that you can arrange and improvise to meet anyone's needs," says Christianne Ricchi, owner and executive chef of i Ricchi, a fine dining restaurant in Washington, D.C. "The key is everything in moderation."
At i Ricchi, Chris encourages variety through multiple small courses. Also, "share an appetizer or have appetizer-sized pasta," she advises, and adds, "Italian appetizers are usually rich in vegetables." And while light sauces on pasta are preferable to heavy cream ones, Chris suggests that diners even limit the quantity of the light sauce: You don't need much sauce to make the dish tasty, she says.
Go Healthy with These Tips
Here are other ways to go healthy with Italian:
Choose appetizers like minestrone soup, pasta e fagioli (broth-based soup made with pasta and beans), grilled calamari, grilled eggplant or peppers. Prosciutto with melon is a good choice for carb-watchers, along with a chilled roasted tomato soup.
Order your pasta, like linguini or spaghetti, with a tomato or a red or white clam sauce. If this is too basic for your tastes, add meatballs or some sausage, or go for the meat sauce. With sauce served on the side, you can limit the amount you use.
Have your fish, meat or chicken entrée grilled or broiled with the sauce on the side.
Watch out for vegetables served in sauce as well. You want them plain with lemon or herbs.
Hold or moderate the cheese!
For dessert, have an Italian ice or fat-free cappuccino with biscotti.
So I hope everyone makes it through their MONDAY!! ENJOY
Have a SUPER Awesome DAY!! If you had a rough weekend start fresh today!!
Love Ya~~ Fit Now Girl!!!
Eating Out Italian
Traditional Italian food has become, well, traditional—among Americans eating out. A close second to Chinese food as a family favorite, Italian ranks high in basic appeal. It is often a fine dining choice as well.
White-tablecloth restaurant or neighborhood eatery, the healthy find in every Italian restaurant is pasta, an excellent source of carbohydrates. (For carb-watchers, it's all about the portions.) Added to pasta is the classic tomato, most frequently cooked into a sauce. This favorite vegetable is loaded with healthy lycopene, which protects against various forms of cancer. Another health bonus is the fact that much Italian cooking uses olive oil, which is high in monounsaturated fat. Finally, there's the garlic, a health-promoting staple in Italian restaurants.
What to Watch
These are all good reasons to eat Italian, but there are pitfalls. Their common names are alfredo (as in fettucine) carbonara and Parmigiana.
Alfredo and carbonara are creamy sauces heavy with fat. Parmigiana dishes are breaded, fried and topped with cheese. But you can steer clear of these dishes and still eat the best of Italian while keeping the fat calories or carb grams within a healthy range.
"What's great about Italian food is that you can arrange and improvise to meet anyone's needs," says Christianne Ricchi, owner and executive chef of i Ricchi, a fine dining restaurant in Washington, D.C. "The key is everything in moderation."
At i Ricchi, Chris encourages variety through multiple small courses. Also, "share an appetizer or have appetizer-sized pasta," she advises, and adds, "Italian appetizers are usually rich in vegetables." And while light sauces on pasta are preferable to heavy cream ones, Chris suggests that diners even limit the quantity of the light sauce: You don't need much sauce to make the dish tasty, she says.
Go Healthy with These Tips
Here are other ways to go healthy with Italian:
Choose appetizers like minestrone soup, pasta e fagioli (broth-based soup made with pasta and beans), grilled calamari, grilled eggplant or peppers. Prosciutto with melon is a good choice for carb-watchers, along with a chilled roasted tomato soup.
Order your pasta, like linguini or spaghetti, with a tomato or a red or white clam sauce. If this is too basic for your tastes, add meatballs or some sausage, or go for the meat sauce. With sauce served on the side, you can limit the amount you use.
Have your fish, meat or chicken entrée grilled or broiled with the sauce on the side.
Watch out for vegetables served in sauce as well. You want them plain with lemon or herbs.
Hold or moderate the cheese!
For dessert, have an Italian ice or fat-free cappuccino with biscotti.
So I hope everyone makes it through their MONDAY!! ENJOY
Have a SUPER Awesome DAY!! If you had a rough weekend start fresh today!!
Love Ya~~ Fit Now Girl!!!
Summer is coming to an END! Dont want to warm the house with the oven, kids have homework! Try dusting off the crock pot!! Its a LIFE SAVER!!
More Healthy Crockpot Recipes
By Linda Larsen,
Everyone's crockpot is busy now! During the fall and winter months, meals that take just a few minutes to throw together, but are healthy, hearty, and comforting, are a must.
All of these recipes are nutrient dense. What does that mean? Nutrient dense foods are those which provide a large amount of the Daily Value of vitamins, minerals, fiber, and protein in an inverse ratio to the calories. In other words, deep fried potato chips are full of 'empty calories' in that there are few nutrients and a whole lot of calories per serving. Nutrient dense foods, such as the Beef Stew below, provide more than 50% of your daily requirement of Vitamins A and C, and 45% of your protein needs, all in only about 400 calories.
Many crockpot recipes can be updated to make them healthier. Use low fat meats, trim meats of excess fat, choose lower calorie cheeses, dairy products, and sauces, and increase healthy foods in the recipe. Most crockpot recipes can be significantly changed and they'll still work just fine. For instance, substitute peeled cubed sweet potatoes for regular potatoes and you'll up the Vitamin A content in the recipe by about 200%. Using brown rice instead of white rice will increase the fiber content by about 50%. And here's the easiest way to make sure that the foods you serve are healthy: create a colorful plate. The more colors on your plate, the healthier your diet will be.
Madras Chicken
This simple recipe cooks for hours and is full of nutrition and good taste.
Prep Time: 15 minutes
Cook Time: 12 hours,
Ingredients:
•3 onions, chopped
•4 cloves garlic
•4 apples, peeled and cut into chunks
•1/2 teaspoon salt
•1-2 tablespoons curry powder
•1 (8-ounce) jar mango chutney
•3 pounds boneless skinless chicken thighs
•3 cups hot cooked couscous
Preparation:
Combine all ingredients in a 4-5 quart slow cooker. Cover and cook on low for 7-9 hours until chicken is thoroughly cooked and onions are tender. Stir well and serve over couscous. Serves 6
Calories: 600
Fat: 20 grams
Sodium: 320 mg
Vitamin C: 25% DV
Vitamin A: 64% DV
Niacin: 82% DV
Slow Cooker Gingered Beef
You can also use frozen green peas, asparagus, or tiny baby peas as a substitute for the snap peas in this delicious main dish recipe.
Prep Time: 25 minutes
Cook Time: 10 hours
Ingredients:
•1-1/2 lbs. boneless beef round steak, trimmed
•4 carrots, cut into 1/2" pieces
•1 onion, chopped
•3 cloves minced garlic
•1 cup beef broth
•3 Tbsp. low sodium soy sauce
•1 Tbsp. grated fresh ginger root
•1/4 tsp. pepper
•1 Tbsp. hoisin sauce
•3 Tbsp. water
•3 Tbsp. cornstarch
•9 oz. pkg. baby peas
•3 cups hot cooked rice
Preparation:
Cut beef into 1" cubes. Place in crockpot along with carrots, onions and garlic. Combine broth, soy sauce, ginger root, pepper, and hoisin sauce in a small bowl and mix well. Pour over beef and vegetables.
Cover crockpot and cook on low for 10 to 12 hours or until beef and vegetables are tender.
Turn crockpot to high heat setting. Mix cornstarch and water in a small bowl and stir into crockpot. Cover and cook on high for 15-20 minutes until thickened. Stir in peas and cook another 10-15 minutes until hot. Serve over cooked rice. 6 servings
Crockpot Chicken Alfredo
This easy and nutritious crockpot recipe combines chicken thighs with lots of vegetables and alfredo sauce.
Prep Time: 15 minutes
Cook Time: 6 hours,
Ingredients:
•2 lbs. boneless, skinless chicken thighs, cubed
•2 onions, chopped
•2 cloves garlic, minced
•1 red bell pepper, chopped
•16-oz. jar alfredo sauce
•4 cups frozen broccoli florets
•9-oz. pkg. refrigerated fettuccine
•1/4 cup grated Parmesan cheese
Preparation:
In 4 quart crockpot, place chicken, onions, and red bell pepper. Pour alfredo sauce over. Cover crockpot and cook on low for 7-8 hours.
Thaw and drain broccoli and add to crockpot along with fettuccine. Stir, cover crockpot, and cook on high for 30-40 minutes, until broccoli is hot and fettuccine is tender. Sprinkle with cheese and serve. 6 servings
Calories: 600
Fat: 35 grams
Sodium: 550 mg
Vitamin A: 70% DV
Vitamin C: 50% DV
Sweet and Sour Crockpot Pork
I love sweet and sour anything, and when you can get this fabulous flavor in a crockpot meal and it's good for you too - well, make this recipe soon.
Prep Time: 20 minutes
Cook Time: 9 hours,
Ingredients:
•2 pounds boneless pork, cut into 1" chunks
•2 teaspoons smoked paprika
•1 teaspoon salt
•1/4 teaspoon white pepper
•2 tablespoons olive oil
•2 onions, sliced
•2 green bell peppers, cut into chunks
•16 ounce bag baby carrots
•2 (13 ounce) cans pineapple chunks
•1/3 cup vinegar
•1/4 cup sugar
•3 tablespoons cornstarch
•1 tablespoon soy sauce
•1/2 cup reserved pineapple juice
Preparation:
Sprinkle pork with paprika, salt, and pepper. In heavy skillet heat olive oil and brown pork, stirring frequently, for about 4-5 minutes.
Place onions, peppers, and carrots in 4-5 quart slow cooker and top with pork. Drain pineapple and reserve 1-1/2 cups juice. Pour 1 cup juice into crockpot and reserve 1/2 cup juice and the pineapple chunks. Cover and cook on low for 8-9 hours until vegetables and pork are cooked.
In small bowl, combine vinegar, sugar, cornstarch, soy sauce, and 1/2 cup pineapple juice; mix well. Stir into crockpot along with pineapple chunks. Cook on high for 10-15 minutes until sauce is thickened. Serve over rice or couscous.
Calories: 350
Fat: 15 grams
Sodium: 400 mg
Vitamin A: 55% DV
Vitamin C: 80% DV
Thiamin: 120% DV
Here are a few to get you started!! ENJOY!! Let me know how they turn out!! Keep going you can do it!! Have a SUPER Awesome Day!!
Love Ya~~ Fit Now Girl!!!
More Healthy Crockpot Recipes
By Linda Larsen,
Everyone's crockpot is busy now! During the fall and winter months, meals that take just a few minutes to throw together, but are healthy, hearty, and comforting, are a must.
All of these recipes are nutrient dense. What does that mean? Nutrient dense foods are those which provide a large amount of the Daily Value of vitamins, minerals, fiber, and protein in an inverse ratio to the calories. In other words, deep fried potato chips are full of 'empty calories' in that there are few nutrients and a whole lot of calories per serving. Nutrient dense foods, such as the Beef Stew below, provide more than 50% of your daily requirement of Vitamins A and C, and 45% of your protein needs, all in only about 400 calories.
Many crockpot recipes can be updated to make them healthier. Use low fat meats, trim meats of excess fat, choose lower calorie cheeses, dairy products, and sauces, and increase healthy foods in the recipe. Most crockpot recipes can be significantly changed and they'll still work just fine. For instance, substitute peeled cubed sweet potatoes for regular potatoes and you'll up the Vitamin A content in the recipe by about 200%. Using brown rice instead of white rice will increase the fiber content by about 50%. And here's the easiest way to make sure that the foods you serve are healthy: create a colorful plate. The more colors on your plate, the healthier your diet will be.
Madras Chicken
This simple recipe cooks for hours and is full of nutrition and good taste.
Prep Time: 15 minutes
Cook Time: 12 hours,
Ingredients:
•3 onions, chopped
•4 cloves garlic
•4 apples, peeled and cut into chunks
•1/2 teaspoon salt
•1-2 tablespoons curry powder
•1 (8-ounce) jar mango chutney
•3 pounds boneless skinless chicken thighs
•3 cups hot cooked couscous
Preparation:
Combine all ingredients in a 4-5 quart slow cooker. Cover and cook on low for 7-9 hours until chicken is thoroughly cooked and onions are tender. Stir well and serve over couscous. Serves 6
Calories: 600
Fat: 20 grams
Sodium: 320 mg
Vitamin C: 25% DV
Vitamin A: 64% DV
Niacin: 82% DV
Slow Cooker Gingered Beef
You can also use frozen green peas, asparagus, or tiny baby peas as a substitute for the snap peas in this delicious main dish recipe.
Prep Time: 25 minutes
Cook Time: 10 hours
Ingredients:
•1-1/2 lbs. boneless beef round steak, trimmed
•4 carrots, cut into 1/2" pieces
•1 onion, chopped
•3 cloves minced garlic
•1 cup beef broth
•3 Tbsp. low sodium soy sauce
•1 Tbsp. grated fresh ginger root
•1/4 tsp. pepper
•1 Tbsp. hoisin sauce
•3 Tbsp. water
•3 Tbsp. cornstarch
•9 oz. pkg. baby peas
•3 cups hot cooked rice
Preparation:
Cut beef into 1" cubes. Place in crockpot along with carrots, onions and garlic. Combine broth, soy sauce, ginger root, pepper, and hoisin sauce in a small bowl and mix well. Pour over beef and vegetables.
Cover crockpot and cook on low for 10 to 12 hours or until beef and vegetables are tender.
Turn crockpot to high heat setting. Mix cornstarch and water in a small bowl and stir into crockpot. Cover and cook on high for 15-20 minutes until thickened. Stir in peas and cook another 10-15 minutes until hot. Serve over cooked rice. 6 servings
Crockpot Chicken Alfredo
This easy and nutritious crockpot recipe combines chicken thighs with lots of vegetables and alfredo sauce.
Prep Time: 15 minutes
Cook Time: 6 hours,
Ingredients:
•2 lbs. boneless, skinless chicken thighs, cubed
•2 onions, chopped
•2 cloves garlic, minced
•1 red bell pepper, chopped
•16-oz. jar alfredo sauce
•4 cups frozen broccoli florets
•9-oz. pkg. refrigerated fettuccine
•1/4 cup grated Parmesan cheese
Preparation:
In 4 quart crockpot, place chicken, onions, and red bell pepper. Pour alfredo sauce over. Cover crockpot and cook on low for 7-8 hours.
Thaw and drain broccoli and add to crockpot along with fettuccine. Stir, cover crockpot, and cook on high for 30-40 minutes, until broccoli is hot and fettuccine is tender. Sprinkle with cheese and serve. 6 servings
Calories: 600
Fat: 35 grams
Sodium: 550 mg
Vitamin A: 70% DV
Vitamin C: 50% DV
Sweet and Sour Crockpot Pork
I love sweet and sour anything, and when you can get this fabulous flavor in a crockpot meal and it's good for you too - well, make this recipe soon.
Prep Time: 20 minutes
Cook Time: 9 hours,
Ingredients:
•2 pounds boneless pork, cut into 1" chunks
•2 teaspoons smoked paprika
•1 teaspoon salt
•1/4 teaspoon white pepper
•2 tablespoons olive oil
•2 onions, sliced
•2 green bell peppers, cut into chunks
•16 ounce bag baby carrots
•2 (13 ounce) cans pineapple chunks
•1/3 cup vinegar
•1/4 cup sugar
•3 tablespoons cornstarch
•1 tablespoon soy sauce
•1/2 cup reserved pineapple juice
Preparation:
Sprinkle pork with paprika, salt, and pepper. In heavy skillet heat olive oil and brown pork, stirring frequently, for about 4-5 minutes.
Place onions, peppers, and carrots in 4-5 quart slow cooker and top with pork. Drain pineapple and reserve 1-1/2 cups juice. Pour 1 cup juice into crockpot and reserve 1/2 cup juice and the pineapple chunks. Cover and cook on low for 8-9 hours until vegetables and pork are cooked.
In small bowl, combine vinegar, sugar, cornstarch, soy sauce, and 1/2 cup pineapple juice; mix well. Stir into crockpot along with pineapple chunks. Cook on high for 10-15 minutes until sauce is thickened. Serve over rice or couscous.
Calories: 350
Fat: 15 grams
Sodium: 400 mg
Vitamin A: 55% DV
Vitamin C: 80% DV
Thiamin: 120% DV
Here are a few to get you started!! ENJOY!! Let me know how they turn out!! Keep going you can do it!! Have a SUPER Awesome Day!!
Love Ya~~ Fit Now Girl!!!
How To Tone Thighs Fast For The Summer!
By Burn Fat Quickly
You say you’re tired of your thighs rubbing every time that you walk, run or do anything of that nature well check this out. These tips are ideal to tone thighs fast. If you start using them today you could very well be on your way to getting this done by the summer. Imagine being able to wear the shorts that everyone else looks good in and not having to feel embarrassed anymore because of that inner thigh fat that is so noticeable whenever you try to wear them.
Better yet, don’t imagine it let’s make it a reality. If you use what you learn here, your legs will get noticed by the right eyes and you won’t have to be ashamed or annoyed with them or any other part of your body anymore. Sound good? Well, let’s get right to showing you how to tone thighs fast shall we!
When trying to tone your thighs, many people like to focus on the inner thighs because this is where the thigh fat is the most unattractive at. This is also the most unused muscle of the leg.Trying to burn fat just from your inner thigh is an impossible thing to do. You can’t decide where at on the body to burn fat. You have to burn fat evenly to effectively burn the fat at all.
Although you can manage to find exercises that will work this muscle and building muscle does result in burning fat, you don’t have enough muscle in your upper inner thigh to burn fat there. You can however do exercises to target that muscle but in order to burn fat there it's better to concentrate on doing exercises that work the bigger surrounding thigh muscles to effectively tone your thighs. Doing these exercises will enable you to tones thighs fast.
Tone Thighs Fast With Lunges!
1.) Get yourself some light weight dumbbells. About 2 to 5 lbs would be a pretty comfortable weight to start with. Next take the matching weight dumbbells and stand with them by your sides. Take your left foot and step forward far enough for your right knee to touch the ground barely without losing your balance then return back to the standing position. This is called a Lunge and it is a very effective exercise for toning thighs fast. Do about 8 of these per leg for 1 set and about 3 to 6 sets per day.
Tone Thighs Fast With Half Squats!
2.) Here’s another really good exercise. This can be done with or without the dumbbells for starting if you are not used to doing them. Take a stool or even a chair and place it between your legs as you stand. Squat down low enough so that your buttocks just barely touch the chair or stool. Then slowly return to the starting position. Do this about 8 times which would equal one set. Do a total of 3 to 6 sets daily. These are called half squats and they are also very effective exercises that can be done to tone thighs fast. You can do them with or with out the chair I prefer with the chair because it makes it more intense.
There are different variations to the exercises that I just described to you. There are also plenty more that you could do. Some are more advanced and some are more intense. It doesn’t really matter which version that you pick to do as long as you do something resembling those in some way or form. The whole idea is to raise your body’s metabolism to burn more calories than you take in daily and to build muscle in the place of that fat so it won’t come back.
Doing these exercises alone is not enough to accomplish the goal of getting rid of those rubbing inner thighs. Eating healthy and exercising daily is the key to successfully tone thighs fast.
Stay strong!! I think most ladies have thigh issues!! I am going to try this out starting tonight!! GOOD LUCK!
Have a SUPER AWESOME DAY!!
Love ya ~~ Fit Now Girl!!!
By Burn Fat Quickly
You say you’re tired of your thighs rubbing every time that you walk, run or do anything of that nature well check this out. These tips are ideal to tone thighs fast. If you start using them today you could very well be on your way to getting this done by the summer. Imagine being able to wear the shorts that everyone else looks good in and not having to feel embarrassed anymore because of that inner thigh fat that is so noticeable whenever you try to wear them.
Better yet, don’t imagine it let’s make it a reality. If you use what you learn here, your legs will get noticed by the right eyes and you won’t have to be ashamed or annoyed with them or any other part of your body anymore. Sound good? Well, let’s get right to showing you how to tone thighs fast shall we!
When trying to tone your thighs, many people like to focus on the inner thighs because this is where the thigh fat is the most unattractive at. This is also the most unused muscle of the leg.Trying to burn fat just from your inner thigh is an impossible thing to do. You can’t decide where at on the body to burn fat. You have to burn fat evenly to effectively burn the fat at all.
Although you can manage to find exercises that will work this muscle and building muscle does result in burning fat, you don’t have enough muscle in your upper inner thigh to burn fat there. You can however do exercises to target that muscle but in order to burn fat there it's better to concentrate on doing exercises that work the bigger surrounding thigh muscles to effectively tone your thighs. Doing these exercises will enable you to tones thighs fast.
Tone Thighs Fast With Lunges!
1.) Get yourself some light weight dumbbells. About 2 to 5 lbs would be a pretty comfortable weight to start with. Next take the matching weight dumbbells and stand with them by your sides. Take your left foot and step forward far enough for your right knee to touch the ground barely without losing your balance then return back to the standing position. This is called a Lunge and it is a very effective exercise for toning thighs fast. Do about 8 of these per leg for 1 set and about 3 to 6 sets per day.
Tone Thighs Fast With Half Squats!
2.) Here’s another really good exercise. This can be done with or without the dumbbells for starting if you are not used to doing them. Take a stool or even a chair and place it between your legs as you stand. Squat down low enough so that your buttocks just barely touch the chair or stool. Then slowly return to the starting position. Do this about 8 times which would equal one set. Do a total of 3 to 6 sets daily. These are called half squats and they are also very effective exercises that can be done to tone thighs fast. You can do them with or with out the chair I prefer with the chair because it makes it more intense.
There are different variations to the exercises that I just described to you. There are also plenty more that you could do. Some are more advanced and some are more intense. It doesn’t really matter which version that you pick to do as long as you do something resembling those in some way or form. The whole idea is to raise your body’s metabolism to burn more calories than you take in daily and to build muscle in the place of that fat so it won’t come back.
Doing these exercises alone is not enough to accomplish the goal of getting rid of those rubbing inner thighs. Eating healthy and exercising daily is the key to successfully tone thighs fast.
Stay strong!! I think most ladies have thigh issues!! I am going to try this out starting tonight!! GOOD LUCK!
Have a SUPER AWESOME DAY!!
Love ya ~~ Fit Now Girl!!!
SO I think most of AZ started school today! We have been busy meeting the teachers getting the kids ready!! I know I have another OPEN house tonight! NO TIME!! SO here are a few tips if you didnt have time to COOK TODAY! ENJOY! Here are a few tips for ORDERING Mexican FOOD!
Make Healthy Choices at Mexican Restuarants
By Jennifer R. Scott
Yes, Mexican food can be a "do" when you're dieting! By learning a few simple rules, you'll always know what to say si to at your favorite Mexican restaurant.
•Soft or Crunchy?
When in doubt, choose an item that includes soft tortillas. Soft tortillas are baked while crunchy shells are fried. Choosing soft over crunchy can easily save you a few hundred calories.
•Soft with Salsa
A friend of mine swears by ordering soft tortillas to eat with her salsa. She folds the salsa up in them and eats them like a taquito. (Yes, it can get messy.) She says these roll-ups quell her chips 'n' salsa craving in nada time flat!
•The Best Beans
Black beans are an excellent choice for most any dieter. They are low-fat, high in protein and provide plenty of fiber. (Avoid black beans and rice if you're a low-carb dieter and order the beans by themselves.)
Refried beans may sound like a good choice, but they are often prepared with lard and Mexican cheese blends, or even bacon, which really ups the fat and calorie content of what could be a healthy side.
Order pinto beans instead and you'll get a similar flavor without the extra fat.
•Dips are a "Don't"
Con queso dips and nacho cheese are tempting toppers for chips, but they're both extremely rich and high in fat and calories. Same goes for sour cream. Guacamole is made with avocado which is a "healthy" fat, but it does still count in your total fat intake, so keep an eye on serving sizes.
Always select salsa instead and you'll know you're making the right choice.
•Smart Switches
Switch to bean burritos instead of beef or cheese burritos and you'll be saying adios to lots of extra calories and get in plenty of fiber to boot. Ask for corn tortillas to be used instead of flour and you'll be doing even better!
•"Do" and "Don't" Dishes
Some popular dishes to avoid include: nachos, chimichangas, chalupas, taquitos, chile relleno, (which are all deep-fried) and "double decker" burritos.
Some better choices are: chicken fajitas, bean burritos, a sauteed chicken dish with peppers and onions (hold the cheese!), or a soft taco. Eat all the salsa you want!
You may also be able to order low-fat cheese, brown rice, whole-wheat tortillas and/or a side of marinated vegetables, depending on the restaurant.
Some Mexican restaurants will replace the sides that come with meals with a salad if you ask them to. Top your side salad with salsa and you'll have a yummy, low-fat side.
If you order an entree salad, be sure to request it be served on a plate rather than the deep-fried, bowl-shaped tortilla ... who wouldn't be tempted to munch on that?
So ENJOY next time you are OUT! Its a new week! New classes are starting! I know its hard right now if you are adjusting to the kids back in school but do what you can!! I know I will be getting my butt kicked at BOOT CAMP TOMORROW NIGHT!~ So stay strong! Weight loss takes time!!
Have a SUPER AWESOME DAY!!
Love ya~~ Fit Now Girl!!!
Make Healthy Choices at Mexican Restuarants
By Jennifer R. Scott
Yes, Mexican food can be a "do" when you're dieting! By learning a few simple rules, you'll always know what to say si to at your favorite Mexican restaurant.
•Soft or Crunchy?
When in doubt, choose an item that includes soft tortillas. Soft tortillas are baked while crunchy shells are fried. Choosing soft over crunchy can easily save you a few hundred calories.
•Soft with Salsa
A friend of mine swears by ordering soft tortillas to eat with her salsa. She folds the salsa up in them and eats them like a taquito. (Yes, it can get messy.) She says these roll-ups quell her chips 'n' salsa craving in nada time flat!
•The Best Beans
Black beans are an excellent choice for most any dieter. They are low-fat, high in protein and provide plenty of fiber. (Avoid black beans and rice if you're a low-carb dieter and order the beans by themselves.)
Refried beans may sound like a good choice, but they are often prepared with lard and Mexican cheese blends, or even bacon, which really ups the fat and calorie content of what could be a healthy side.
Order pinto beans instead and you'll get a similar flavor without the extra fat.
•Dips are a "Don't"
Con queso dips and nacho cheese are tempting toppers for chips, but they're both extremely rich and high in fat and calories. Same goes for sour cream. Guacamole is made with avocado which is a "healthy" fat, but it does still count in your total fat intake, so keep an eye on serving sizes.
Always select salsa instead and you'll know you're making the right choice.
•Smart Switches
Switch to bean burritos instead of beef or cheese burritos and you'll be saying adios to lots of extra calories and get in plenty of fiber to boot. Ask for corn tortillas to be used instead of flour and you'll be doing even better!
•"Do" and "Don't" Dishes
Some popular dishes to avoid include: nachos, chimichangas, chalupas, taquitos, chile relleno, (which are all deep-fried) and "double decker" burritos.
Some better choices are: chicken fajitas, bean burritos, a sauteed chicken dish with peppers and onions (hold the cheese!), or a soft taco. Eat all the salsa you want!
You may also be able to order low-fat cheese, brown rice, whole-wheat tortillas and/or a side of marinated vegetables, depending on the restaurant.
Some Mexican restaurants will replace the sides that come with meals with a salad if you ask them to. Top your side salad with salsa and you'll have a yummy, low-fat side.
If you order an entree salad, be sure to request it be served on a plate rather than the deep-fried, bowl-shaped tortilla ... who wouldn't be tempted to munch on that?
So ENJOY next time you are OUT! Its a new week! New classes are starting! I know its hard right now if you are adjusting to the kids back in school but do what you can!! I know I will be getting my butt kicked at BOOT CAMP TOMORROW NIGHT!~ So stay strong! Weight loss takes time!!
Have a SUPER AWESOME DAY!!
Love ya~~ Fit Now Girl!!!
6 Ways to eat ice cream without blowing your diet
by Liz Vaccariello, Editor-in-Chief, PREVENTION
It’s not summer without ice cream. (Actually, it’s not any time of the year to me without ice cream, but that’s another blog.) It’s also not summer without skimpier outfits and trips to the beach, so I try to have my cone, sundae, or single scoop without overdoing it. Here are some tasty ideas—and surprising facts—so you can indulge your ice cream jones, guilt free:
Note: One scoop is ½ cup and calorie counts for ice cream are estimates based on several popular brands.
1.) Order two flavors of gelato
For gelato and ice cream, most fruit flavors (like strawberry, raspberry, or pineapple) have 30 to 50 fewer calories than their chocolate or vanilla counterparts, so you can afford two scoops instead of one!
Try this: Order 1 scoop of fruity gelato like strawberry (180)
Top with 1 scoop of rich gelato like chocolate or pistachio (230)
Total calories: 410
2.) Get a small version of the real thing
Don't be fooled by "light" ice cream—it refers to fat, not calories. In fact, a large serving of light soft-serve chocolate ice cream will set you back 444 calories! Enjoy a small portion with a topping instead.
Try this: Order a small (1 cup) soft-serve light chocolate-vanilla twist ice cream (243) on a plain cone (17)
Total calories: 260
3.) Craving volume? Stick with sorbet
Choose sorbet and you'll get 3 scoops for your calorie budget! Just be aware that most sorbet contains high fructose corn syrup, so you don't want to order it too often.
Try this: 3 scoops of fruity sorbet (360)
Total calories: 360
4.) Skip the sprinkles—and go for the candy
It may be hard to believe, but ½ chopped Heath bar actually contains fewer calories than 2 tablespoons of sprinkles (120) !
Try this: Order 1 scoop of chocolate ice cream (260)
Top with half of a chopped-up Heath Bar (105)
Total calories: 365
5.) Still a sprinkle queen? Pair with frozen yogurt
A 1-cup serving of frozen yogurt (220) still has 40 fewer calories than ½ cup of regular vanilla ice cream (260), saving you room for a cone and sprinkles.
Try this: Start with a 1-cup serving of low-fat or fat-free frozen yogurt (220) in a sugar cone (50) Roll the ice cream in 2 Tbsp rainbow or chocolate sprinkles (120)
Total calories: 390
6.) Eat peanut butter cup solo
Peanut butter ice cream adds 90 calories more than plain chocolate or vanilla. Skip the toppings to stay trim—it's rich enough without them, anyway.
Try this: 1 scoop peanut butter-flavored ice cream like Peanut Butter Cup or Chocolate Peanut Butter (350)
Total calories: 350
Who can really resist it?? So here are a few tips to help out!! Have a great weekend!! Stay strong!!
Have a SUPER AWESOME DAY!!
Love ya~~ Fit Now Girl!!
by Liz Vaccariello, Editor-in-Chief, PREVENTION
It’s not summer without ice cream. (Actually, it’s not any time of the year to me without ice cream, but that’s another blog.) It’s also not summer without skimpier outfits and trips to the beach, so I try to have my cone, sundae, or single scoop without overdoing it. Here are some tasty ideas—and surprising facts—so you can indulge your ice cream jones, guilt free:
Note: One scoop is ½ cup and calorie counts for ice cream are estimates based on several popular brands.
1.) Order two flavors of gelato
For gelato and ice cream, most fruit flavors (like strawberry, raspberry, or pineapple) have 30 to 50 fewer calories than their chocolate or vanilla counterparts, so you can afford two scoops instead of one!
Try this: Order 1 scoop of fruity gelato like strawberry (180)
Top with 1 scoop of rich gelato like chocolate or pistachio (230)
Total calories: 410
2.) Get a small version of the real thing
Don't be fooled by "light" ice cream—it refers to fat, not calories. In fact, a large serving of light soft-serve chocolate ice cream will set you back 444 calories! Enjoy a small portion with a topping instead.
Try this: Order a small (1 cup) soft-serve light chocolate-vanilla twist ice cream (243) on a plain cone (17)
Total calories: 260
3.) Craving volume? Stick with sorbet
Choose sorbet and you'll get 3 scoops for your calorie budget! Just be aware that most sorbet contains high fructose corn syrup, so you don't want to order it too often.
Try this: 3 scoops of fruity sorbet (360)
Total calories: 360
4.) Skip the sprinkles—and go for the candy
It may be hard to believe, but ½ chopped Heath bar actually contains fewer calories than 2 tablespoons of sprinkles (120) !
Try this: Order 1 scoop of chocolate ice cream (260)
Top with half of a chopped-up Heath Bar (105)
Total calories: 365
5.) Still a sprinkle queen? Pair with frozen yogurt
A 1-cup serving of frozen yogurt (220) still has 40 fewer calories than ½ cup of regular vanilla ice cream (260), saving you room for a cone and sprinkles.
Try this: Start with a 1-cup serving of low-fat or fat-free frozen yogurt (220) in a sugar cone (50) Roll the ice cream in 2 Tbsp rainbow or chocolate sprinkles (120)
Total calories: 390
6.) Eat peanut butter cup solo
Peanut butter ice cream adds 90 calories more than plain chocolate or vanilla. Skip the toppings to stay trim—it's rich enough without them, anyway.
Try this: 1 scoop peanut butter-flavored ice cream like Peanut Butter Cup or Chocolate Peanut Butter (350)
Total calories: 350
Who can really resist it?? So here are a few tips to help out!! Have a great weekend!! Stay strong!!
Have a SUPER AWESOME DAY!!
Love ya~~ Fit Now Girl!!
5 Myths About Staying Fit -- Debunked!
by Good Housekeeping
Much of the exercise advice you hear in locker rooms is sound, but some is bogus — or downright dangerous:
1. The Best Time to Exercise
Myth: Early morning is the best time to exercise.
Fact: "The best time to exercise is anytime you can do it," says Delia Hammock, M.S., R.D., and former Nutrition Director at the Good Housekeeping Research Institute. So whether you have more energy in the morning or at night, the important thing is that you motivate yourself to do it!
2. Working Your Abs
Myth: You should spend 30 minutes of your workout on your abs.
Fact: Done properly, a mere five-minute ab routine is enough to make muscles feel fatigued -- the goal of your workout, says exercise physiologist and American Council on Exercise spokesperson Richard Cotton. After that, switch to cardiovascular activities like walking, swimming, or biking. These activities work all the major muscles, melting fat and giving you an overall leaner appearance.
3. Eating Protein Bars & Shakes
Myth: It's smart to eat lots of protein bars and shakes, so you can build your muscles.
Fact: The only thing that increases muscle mass is exercise. For that, you need energy-providing carbohydrates, not extra protein, says Nancy Clark, R.D., of SportsMedicine Associates, in Brookline, Mass. A good diet for a recreational exerciser consists of 55 to 65 percent carbs and about 60 to 90 grams of protein a day.
4. Lifting Heavy Weights
Myth: Lifting heavy weights will overdevelop a woman's muscles.
Fact: Women don't have the hormones needed to develop masculine physiques, says ACE's Ken Alan. The heavier the weights, the stronger your muscles -- which means that you'll burn calories more efficiently.
5. Leaning Forward on a Stair Climber
Myth: Lean forward on the stair climber if you want a firm butt.
Fact: Do this, and you could strain your lower back. Instead, stand tall and rest your hands on the rails just enough to balance.
Here are just a few things to think about!! I know there is so much out there about FITNESS!! Its hard to know what is fact or MYTH!!=)
ENJOY!
Have a SUPER AWESOME DAY!!! Keep up the great work!!
Love ya~~ Fit Now Girl!!!
by Good Housekeeping
Much of the exercise advice you hear in locker rooms is sound, but some is bogus — or downright dangerous:
1. The Best Time to Exercise
Myth: Early morning is the best time to exercise.
Fact: "The best time to exercise is anytime you can do it," says Delia Hammock, M.S., R.D., and former Nutrition Director at the Good Housekeeping Research Institute. So whether you have more energy in the morning or at night, the important thing is that you motivate yourself to do it!
2. Working Your Abs
Myth: You should spend 30 minutes of your workout on your abs.
Fact: Done properly, a mere five-minute ab routine is enough to make muscles feel fatigued -- the goal of your workout, says exercise physiologist and American Council on Exercise spokesperson Richard Cotton. After that, switch to cardiovascular activities like walking, swimming, or biking. These activities work all the major muscles, melting fat and giving you an overall leaner appearance.
3. Eating Protein Bars & Shakes
Myth: It's smart to eat lots of protein bars and shakes, so you can build your muscles.
Fact: The only thing that increases muscle mass is exercise. For that, you need energy-providing carbohydrates, not extra protein, says Nancy Clark, R.D., of SportsMedicine Associates, in Brookline, Mass. A good diet for a recreational exerciser consists of 55 to 65 percent carbs and about 60 to 90 grams of protein a day.
4. Lifting Heavy Weights
Myth: Lifting heavy weights will overdevelop a woman's muscles.
Fact: Women don't have the hormones needed to develop masculine physiques, says ACE's Ken Alan. The heavier the weights, the stronger your muscles -- which means that you'll burn calories more efficiently.
5. Leaning Forward on a Stair Climber
Myth: Lean forward on the stair climber if you want a firm butt.
Fact: Do this, and you could strain your lower back. Instead, stand tall and rest your hands on the rails just enough to balance.
Here are just a few things to think about!! I know there is so much out there about FITNESS!! Its hard to know what is fact or MYTH!!=)
ENJOY!
Have a SUPER AWESOME DAY!!! Keep up the great work!!
Love ya~~ Fit Now Girl!!!
Ok! SO I am sure you realized I like to have Pool Parties!! Its Arizona what else do you do during the summer!~ So its weds time for some recipes!! ENJOY!!!
Moscow Mule •1 ½ oz vodka
•5 oz diet ginger ale
•juice of 1 fresh lime
•handful ice cubes
Add all ingredients to cocktail shaker and mix well. Strain out ice, pouring into chilled glasses.
Gin And Tonic•1 ½ oz gin
•5 oz diet tonic water
•slice of fresh lime
•glass of ice
Shake all ingredients with ice. Strain into glass of ice, garnish with lime.
Caipirinha •1 packet Splenda
•1 Tbsp water
•1 fresh lime
•1 ½ oz white rum
•glass of ice cubes
Let lime sit to room temperature. Cut into quarters, and put in cocktail shaker, along with Splenda and water. Mash lime with the back of a wooden spoon and mix until dissolved into mush. Add rum and ice cubes, shake well. Pour into glass.
Mojito
•3/4 oz fresh lime juice
•1 packet Splenda
•4-5 fresh mint leaves
•1 ½ oz light rum
•2 oz club soda
•glass of ice cubes
Pour lime juice into glass. Add mint and Splenda, stir until dissolved. Add rum and ice cubes, followed by club soda. Garnish with a fresh spring of mint.
Margarita•3/4 oz fresh lime juice
•1 ½ oz low-calorie triple sec
•2 oz tequila
•slice of lime
•kosher salt
•glass of ice cubes
Add lime juice, triple sec, tequila, and ice to cocktail shaker. Shake well for a slow count of 10. Rub lime along outside rim of glass, then roll in kosher salt, before pouring mixed margarita into glass. Garnish with fresh slice of lime.
Long Island Iced Tea•1/3 oz vodka
•1/3 oz rum
•1/3 oz gin
•1/3 oz tequila
•3/4 oz fresh lemon juice
•2 packets Splenda
•2 Tbsp water
•diet cola
•fresh slice lemon
•tall glass of ice
Dissolve Splenda in water. Add mixture to cocktail shaker, along with all liquors and lemon juice. Shake well. Pour into tall cocktail glass filled with ice, add diet cola until filled. Garnish with fresh slice of lemon.
Sangria•4 packets Splenda
•4 Tbsp water
•fresh orange slices
•fresh lemon slices
•fresh lime slices
•fresh peach slices
•fresh grapes
•1 bottle wine
•club soda
Dissolve Splenda into water. Add to pitcher, with fruit slices and grapes (white for red wine, red for white wine), and bottle of wine. Stir, then chill. Top pitcher with drizzle of club soda just before serving.
Bellini•3/4 small flute champagne
•1/4 flute peach puree
Spoon peach puree in bottom of champagne flute. Fill to top with champagne.
Also, look into sugar-free, low-calorie cocktail mixes such as Baja Bob's, perfect for low-carb dieters, Weight Watchers members, or just those diet-conscious social drinkers!
So sit back this weekend and enjoy a cocktail after your long hard week of eating right, working out and dealing with LIFE!! =) ENJOY!!!
Have a SUPER AWESOME DAY!!
Love ya~~ Fit Now Girl!!!!
Moscow Mule •1 ½ oz vodka
•5 oz diet ginger ale
•juice of 1 fresh lime
•handful ice cubes
Add all ingredients to cocktail shaker and mix well. Strain out ice, pouring into chilled glasses.
Gin And Tonic•1 ½ oz gin
•5 oz diet tonic water
•slice of fresh lime
•glass of ice
Shake all ingredients with ice. Strain into glass of ice, garnish with lime.
Caipirinha •1 packet Splenda
•1 Tbsp water
•1 fresh lime
•1 ½ oz white rum
•glass of ice cubes
Let lime sit to room temperature. Cut into quarters, and put in cocktail shaker, along with Splenda and water. Mash lime with the back of a wooden spoon and mix until dissolved into mush. Add rum and ice cubes, shake well. Pour into glass.
Mojito
•3/4 oz fresh lime juice
•1 packet Splenda
•4-5 fresh mint leaves
•1 ½ oz light rum
•2 oz club soda
•glass of ice cubes
Pour lime juice into glass. Add mint and Splenda, stir until dissolved. Add rum and ice cubes, followed by club soda. Garnish with a fresh spring of mint.
Margarita•3/4 oz fresh lime juice
•1 ½ oz low-calorie triple sec
•2 oz tequila
•slice of lime
•kosher salt
•glass of ice cubes
Add lime juice, triple sec, tequila, and ice to cocktail shaker. Shake well for a slow count of 10. Rub lime along outside rim of glass, then roll in kosher salt, before pouring mixed margarita into glass. Garnish with fresh slice of lime.
Long Island Iced Tea•1/3 oz vodka
•1/3 oz rum
•1/3 oz gin
•1/3 oz tequila
•3/4 oz fresh lemon juice
•2 packets Splenda
•2 Tbsp water
•diet cola
•fresh slice lemon
•tall glass of ice
Dissolve Splenda in water. Add mixture to cocktail shaker, along with all liquors and lemon juice. Shake well. Pour into tall cocktail glass filled with ice, add diet cola until filled. Garnish with fresh slice of lemon.
Sangria•4 packets Splenda
•4 Tbsp water
•fresh orange slices
•fresh lemon slices
•fresh lime slices
•fresh peach slices
•fresh grapes
•1 bottle wine
•club soda
Dissolve Splenda into water. Add to pitcher, with fruit slices and grapes (white for red wine, red for white wine), and bottle of wine. Stir, then chill. Top pitcher with drizzle of club soda just before serving.
Bellini•3/4 small flute champagne
•1/4 flute peach puree
Spoon peach puree in bottom of champagne flute. Fill to top with champagne.
Also, look into sugar-free, low-calorie cocktail mixes such as Baja Bob's, perfect for low-carb dieters, Weight Watchers members, or just those diet-conscious social drinkers!
So sit back this weekend and enjoy a cocktail after your long hard week of eating right, working out and dealing with LIFE!! =) ENJOY!!!
Have a SUPER AWESOME DAY!!
Love ya~~ Fit Now Girl!!!!
Despite pulling out all the stops—trading junk food for wholesome snacks, making your own meals, and becoming a kickboxing-class regular— you’re still struggling to shed those last 5 to 10 pounds. Don’t assume that means you can’t reach your goal no matter what you do. Experts say that in many cases, the smartest-sounding diet strategies can actually work against you. Fortunately, by adjusting your approach to some of these “healthy” behaviors, you can get the scale moving in the right direction.
1. You're Loading Up on Whole Grains
You’ve rid your pantry of snacks made with white flour, replacing them with heart-healthy whole-grain versions. “But many of these snacks can be high in fat, sugar, and sodium—not to mention calories,” says Lisa Sasson, R.D., clinical associate professor of nutrition and food studies at New York University.
Switch up your strategy
People who eat the greatest number of servings of minimally processed whole-grain foods—not snack foods, like crackers, cookies, and chips—enjoy the biggest weight-control benefits, research shows. Aim to increase your intake of brown and wild rice, bulgur, oatmeal, spelt, and quinoa, plus whole-grain breads and cereals. “Not only do most of these foods contain fiber, which helps curb your appetite, but they’re also low on the glycemic index [GI],” says Sasson. “The carbs in low-GI foods are absorbed into your bloodstream slowly, allowing you to go longer without feeling hungry.”
2. You Allow Yourself a "Cheat" Day...or Two
You’ve probably learned from experience that denying yourself all treats when you’re dieting can set you up for a binge. Your solution? Being “good” during the week and allowing yourself to splurge on weekends. While this may seem like a moderate approach to weight loss, it’s still a feast-or-famine mentality that can easily backfire. Dieters who shed a small amount of weight each weekday gained most of it back between Friday night and Monday morning, according to a recent study from the Washington University School of Medicine.
“When trying to lose those last few pounds, every calorie counts,” says Kathy McManus, R.D., director of the department of nutrition at Brigham and Women’s Hospital in Boston. “By eating whatever you want for two days straight, it’s almost inevitable that you’ll undo the hard work you put in during the previous five.”
Switch up your strategy
When it comes to shedding pounds, consistency is key. One study in the International Journal of Obesity found that people who eat a similar number of calories over seven days are 50 percent more likely to maintain their weight than those who diet more strictly on weekdays. That means you’ll be more successful if you allow yourself a 150- to 200-calorie treat a few times a week, rather than waiting until Friday night happy hour to splurge.
3. You Make Your Own Meals
There’s little dispute that frequently eating out can wreak havoc on a diet. Clemson University researchers found that restaurant chefs may serve dishes two to four times larger than the portion size recommended by the USDA. So it would seem that by grocery shopping and cooking at home whenever possible, you’d be doing your waistline a favor.
That may be true, but if you’re not vigilant, this strategy can easily translate into extra pounds. Habits like picking at food while you cook, adding just a bit of extra butter or oil, using a heavy hand with dressings and sauces, and nibbling leftovers as you’re clearing the table can tack on hundreds of calories to an otherwise healthy meal.
Switch up your strategy
“Pull out your measuring cups and spoons and use them throughout the entire cooking process,” advises Sasson. “That way the next time you’re adding oil to a pan or pouring marinara sauce over your pasta, you’ll have a better sense of the amounts you’re using.” A food scale can help you weigh items that can’t be measured in cups, like poultry, fish, and cheese. When you’re ready to eat, take a small portion of food (use a salad plate rather than a dinner dish), then put the rest of the meal into single-serving storage containers. Popping them directly into the freezer can deter you from polishing off a second dinner soon after finishing your first.
4. You Squeeze in Workouts
No matter how tired you are in the morning or after work, you still push through your cardio session. Better to burn a few calories than none at all, right? Not necessarily. “If you’re feeling truly exhausted, it’s more beneficial to ditch your workout,” says Alejandro D. Chediak, M.D., medical director of the Miami Sleep Disorders Center. Reprioritizing to allow yourself an extra hour of shut-eye may be a smarter move than lacing up your sneakers. “When you’re sleep-deprived, your hormone levels change, stimulating cravings for starches and sweets,” says Chediak. Your willpower diminishes too: One recent study from the University of Chicago found that people who had just a single night of poor sleep upped their intake of carb-rich snacks the next day by more than 200 calories.
Another reason you might want to put off your workout: “You may not be able to exercise at the same intensity or for as long when you’re tired,” says Jessica Matthews, a continuing education coordinator for the American Council on Exercise. “You’re also more likely to compromise your form, increasing your risk for injury.”
Switch up your strategy
Few of us can get eight hours of sleep and have the time for an hour-long workout. Chediak suggests getting at least seven hours and scheduling workouts earlier in the day, as exercising within four hours of your bedtime may hinder your ability to fall asleep.
5. You Eat Slowly, Savoring Every Bite
It might just be the world’s most oft-repeated diet advice: Eat slowly and you’ll consume less. But while this works when you’re alone, lingering in a group situation seems to have the opposite effect. A review from the Proceedings of the Nutrition Society found that people take in 40 to 70 percent more calories when dining with family and friends.
“People tend to eat more when they’re in pleasant surroundings, such as at a restaurant or dinner party,” says Collin Payne, assistant professor of marketing at New Mexico State University. “Socializing serves as a distraction, making it hard to monitor what’s on your plate.”
Switch up your strategy
When going out with friends, have a dining strategy in place so you don’t have to think about calories at the table, says Payne. “For example, decide whether you’ll have a slice of bread or a glass of wine. You might also order an appetizer as your main dish instead of an entrée.”
6. You Enlisted a Friend to Help Teaming up with a buddy seems more fun than dieting alone, which is why you talked your best friend into joining that weight-loss program with you. Unfortunately, her unenthusiastic attitude can take a toll on your goals, suggests research from the Journal of Consulting and Clinical Psychology.
“Partners observe the other’s eating and exercise habits and alter their own behavior to match,” says Becky Marquez, Ph.D., a researcher at the Miriam Hospital in Providence, Rhode Island. So if your pal finds excuses to skip scheduled workouts or indulges in unhealthy snacks that aren’t on your plan, you’re likely to follow suit.
People who make the most successful weightloss partners are those who are committed to losing 10 percent of their body weight and plan to stick with the program for a set period of time. “If you have to convince your friend to join you in a diet or exercise regime,” says Marquez, “she probably isn’t ready.”
Switch up your strategy
Sit down with your buddy to discuss your eating and exercise goals going forward, advises Marquez. If you’re not on the same page, don’t feel bad about gently ending the partnership. You may be better off going it alone or finding someone who can pull her own weight.
I don't know about everyone else but NUMBER 2 is ME!! I am great all week and the weekend hits!! I just repeat week one over and over again! Here are a few tips that I thought could help!! ENJOY!!
Have a SUPER AWESOME DAY!!!
LOVE YA ~~ Fit Now Girl!!!! =)
1. You're Loading Up on Whole Grains
You’ve rid your pantry of snacks made with white flour, replacing them with heart-healthy whole-grain versions. “But many of these snacks can be high in fat, sugar, and sodium—not to mention calories,” says Lisa Sasson, R.D., clinical associate professor of nutrition and food studies at New York University.
Switch up your strategy
People who eat the greatest number of servings of minimally processed whole-grain foods—not snack foods, like crackers, cookies, and chips—enjoy the biggest weight-control benefits, research shows. Aim to increase your intake of brown and wild rice, bulgur, oatmeal, spelt, and quinoa, plus whole-grain breads and cereals. “Not only do most of these foods contain fiber, which helps curb your appetite, but they’re also low on the glycemic index [GI],” says Sasson. “The carbs in low-GI foods are absorbed into your bloodstream slowly, allowing you to go longer without feeling hungry.”
2. You Allow Yourself a "Cheat" Day...or Two
You’ve probably learned from experience that denying yourself all treats when you’re dieting can set you up for a binge. Your solution? Being “good” during the week and allowing yourself to splurge on weekends. While this may seem like a moderate approach to weight loss, it’s still a feast-or-famine mentality that can easily backfire. Dieters who shed a small amount of weight each weekday gained most of it back between Friday night and Monday morning, according to a recent study from the Washington University School of Medicine.
“When trying to lose those last few pounds, every calorie counts,” says Kathy McManus, R.D., director of the department of nutrition at Brigham and Women’s Hospital in Boston. “By eating whatever you want for two days straight, it’s almost inevitable that you’ll undo the hard work you put in during the previous five.”
Switch up your strategy
When it comes to shedding pounds, consistency is key. One study in the International Journal of Obesity found that people who eat a similar number of calories over seven days are 50 percent more likely to maintain their weight than those who diet more strictly on weekdays. That means you’ll be more successful if you allow yourself a 150- to 200-calorie treat a few times a week, rather than waiting until Friday night happy hour to splurge.
3. You Make Your Own Meals
There’s little dispute that frequently eating out can wreak havoc on a diet. Clemson University researchers found that restaurant chefs may serve dishes two to four times larger than the portion size recommended by the USDA. So it would seem that by grocery shopping and cooking at home whenever possible, you’d be doing your waistline a favor.
That may be true, but if you’re not vigilant, this strategy can easily translate into extra pounds. Habits like picking at food while you cook, adding just a bit of extra butter or oil, using a heavy hand with dressings and sauces, and nibbling leftovers as you’re clearing the table can tack on hundreds of calories to an otherwise healthy meal.
Switch up your strategy
“Pull out your measuring cups and spoons and use them throughout the entire cooking process,” advises Sasson. “That way the next time you’re adding oil to a pan or pouring marinara sauce over your pasta, you’ll have a better sense of the amounts you’re using.” A food scale can help you weigh items that can’t be measured in cups, like poultry, fish, and cheese. When you’re ready to eat, take a small portion of food (use a salad plate rather than a dinner dish), then put the rest of the meal into single-serving storage containers. Popping them directly into the freezer can deter you from polishing off a second dinner soon after finishing your first.
4. You Squeeze in Workouts
No matter how tired you are in the morning or after work, you still push through your cardio session. Better to burn a few calories than none at all, right? Not necessarily. “If you’re feeling truly exhausted, it’s more beneficial to ditch your workout,” says Alejandro D. Chediak, M.D., medical director of the Miami Sleep Disorders Center. Reprioritizing to allow yourself an extra hour of shut-eye may be a smarter move than lacing up your sneakers. “When you’re sleep-deprived, your hormone levels change, stimulating cravings for starches and sweets,” says Chediak. Your willpower diminishes too: One recent study from the University of Chicago found that people who had just a single night of poor sleep upped their intake of carb-rich snacks the next day by more than 200 calories.
Another reason you might want to put off your workout: “You may not be able to exercise at the same intensity or for as long when you’re tired,” says Jessica Matthews, a continuing education coordinator for the American Council on Exercise. “You’re also more likely to compromise your form, increasing your risk for injury.”
Switch up your strategy
Few of us can get eight hours of sleep and have the time for an hour-long workout. Chediak suggests getting at least seven hours and scheduling workouts earlier in the day, as exercising within four hours of your bedtime may hinder your ability to fall asleep.
5. You Eat Slowly, Savoring Every Bite
It might just be the world’s most oft-repeated diet advice: Eat slowly and you’ll consume less. But while this works when you’re alone, lingering in a group situation seems to have the opposite effect. A review from the Proceedings of the Nutrition Society found that people take in 40 to 70 percent more calories when dining with family and friends.
“People tend to eat more when they’re in pleasant surroundings, such as at a restaurant or dinner party,” says Collin Payne, assistant professor of marketing at New Mexico State University. “Socializing serves as a distraction, making it hard to monitor what’s on your plate.”
Switch up your strategy
When going out with friends, have a dining strategy in place so you don’t have to think about calories at the table, says Payne. “For example, decide whether you’ll have a slice of bread or a glass of wine. You might also order an appetizer as your main dish instead of an entrée.”
6. You Enlisted a Friend to Help Teaming up with a buddy seems more fun than dieting alone, which is why you talked your best friend into joining that weight-loss program with you. Unfortunately, her unenthusiastic attitude can take a toll on your goals, suggests research from the Journal of Consulting and Clinical Psychology.
“Partners observe the other’s eating and exercise habits and alter their own behavior to match,” says Becky Marquez, Ph.D., a researcher at the Miriam Hospital in Providence, Rhode Island. So if your pal finds excuses to skip scheduled workouts or indulges in unhealthy snacks that aren’t on your plan, you’re likely to follow suit.
People who make the most successful weightloss partners are those who are committed to losing 10 percent of their body weight and plan to stick with the program for a set period of time. “If you have to convince your friend to join you in a diet or exercise regime,” says Marquez, “she probably isn’t ready.”
Switch up your strategy
Sit down with your buddy to discuss your eating and exercise goals going forward, advises Marquez. If you’re not on the same page, don’t feel bad about gently ending the partnership. You may be better off going it alone or finding someone who can pull her own weight.
I don't know about everyone else but NUMBER 2 is ME!! I am great all week and the weekend hits!! I just repeat week one over and over again! Here are a few tips that I thought could help!! ENJOY!!
Have a SUPER AWESOME DAY!!!
LOVE YA ~~ Fit Now Girl!!!! =)
So don't feel bad if you are thinking about ordering DINNER tonight!~!! Its Monday! Here are a few tips!!
How to Make Healthy Choices at a Chinese Restaurant When On a Diet
By jfis
The Chinese food that restaurants offer in America are actually not that similar to what people in China usually eat. Chinese food has some of the most fattening unhealthy choices for takeout food. Below are some tips to help make healthy choies while enjoying Chinese food.
Step
1.Stick to dishes that have vegetables, chicken or white fish. The best sauces are chicken broth based, garlic sauces and ginger sauces. Try to avoid teriyaki, brown sauce and any type of cream or butter sauce.
Step
2.Beef and Shellfish are the next best choices. Try to avoid any type of pork based dish though, because they tend to be fatty cuts. Also avoid duck which is fatty, but also tends to come with very fattening and calorie loaded sauces.
Step
3.Try to avoid the sweet and sour sauce and go lightly with the soy sauce. Spicy mustard is probably the best option for added flavor.
Step
4.Appetizers are actually the worst options at Chinese restaurants. Crab Rangoons have 100 calories and are loaded with fat, and the teriyaki and egg rolls are just as bad. If you want to have an appetizer, try ordering vegetable spring rolls or steamed dumplings, and be sure to share.
So go ahead give these a try tonight! Relax a bit with the family!!
Its a new week new classes start today!!!
Have a SUPER AWESOME DAY!!!
Love ya~~ Fit Now Girl!!!!!
How to Make Healthy Choices at a Chinese Restaurant When On a Diet
By jfis
The Chinese food that restaurants offer in America are actually not that similar to what people in China usually eat. Chinese food has some of the most fattening unhealthy choices for takeout food. Below are some tips to help make healthy choies while enjoying Chinese food.
Step
1.Stick to dishes that have vegetables, chicken or white fish. The best sauces are chicken broth based, garlic sauces and ginger sauces. Try to avoid teriyaki, brown sauce and any type of cream or butter sauce.
Step
2.Beef and Shellfish are the next best choices. Try to avoid any type of pork based dish though, because they tend to be fatty cuts. Also avoid duck which is fatty, but also tends to come with very fattening and calorie loaded sauces.
Step
3.Try to avoid the sweet and sour sauce and go lightly with the soy sauce. Spicy mustard is probably the best option for added flavor.
Step
4.Appetizers are actually the worst options at Chinese restaurants. Crab Rangoons have 100 calories and are loaded with fat, and the teriyaki and egg rolls are just as bad. If you want to have an appetizer, try ordering vegetable spring rolls or steamed dumplings, and be sure to share.
So go ahead give these a try tonight! Relax a bit with the family!!
Its a new week new classes start today!!!
Have a SUPER AWESOME DAY!!!
Love ya~~ Fit Now Girl!!!!!
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