Warm Steak & Potato Salad

Hello Fit-NOW Friends!

Are you more of a steak and potato kind of person? Well, I found the salad for you! On the Fitness website I found a steak and potato salad. Enjoy!

Prep 20 mins Cook 20 mins

Ingredients

• Zest of 1 lemon
• 1/4 cup apple juice
• 3 tablespoons lemon juice
• 2 tablespoons chopped mint
• 1 tablespoon Dijon mustard
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 1 pound lean sirloin steak, well trimmed
• 2 tablespoons olive oil
• 1/2 pound new potatoes
• 2 cups arugula
• 1 cup torn radicchio
• 1 cup thinly sliced fennel
• 1 cup cherry tomatoes, halved

Directions

1. Whisk together lemon zest, apple juice, lemon juice, mint, mustard, salt and pepper in a small bowl. Place steak in a shallow bowl and coat with 3 tablespoons dressing. Flip, cover and set aside. Add oil to remaining dressing.
2. Preheat the broiler. Place potatoes in a small saucepan with enough water to cover. Bring to a boil over high heat, reduce heat to low, cover and simmer until tender, 15 to 20 minutes. Drain, cool and cut into 1/2 -inch-thick slices.
3. Meanwhile, broil steak 4 inches from heat for 8 minutes for medium rare, 10 minutes for medium and 12 minutes for well-done, flipping halfway through. Remove from oven and let rest 5 minutes. Cut into 1/4 -inch-thick slices.
4. Divide arugula, radicchio, fennel, and tomatoes among four plates. Top with potatoes and steak; drizzle with steak juices and dressing.

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

The Truth About Belly Fat

Hello Fit-NOW Friends!

A few weeks ago I came a across an article on the WebMD website written by Sonya Collins. Good food for thought and could help your health along with your waist line.


Belly fat: Did you know that it's not just about your waist size?  
It's also about your health. And you can do something about it, starting right now, at any size.

But first, let's be clear: This is not about fat phobia. Your body needs some fat. And it's not about judging yourself or anyone else, or trying to reach some unrealistic ideal.

Instead, it's about getting a handle on your fat -- even the fat you can't see.

Location, Location, Location

That's right: You have fat you can't see. We all do.  
People store most of their fat in two ways:

• Just under the skin in the thighs, hips, buttocks, and abdomen. That's called subcutaneous (under the skin) fat. It's the fat that you notice.
• Deeper inside, around the vital organs (heart, lungs, digestive tract, liver, etc.) in the chest, abdomen, and pelvis. That's called "visceral" fat. It's so deep inside you that you can't notice it from the outside.

Many people are self-conscious about the fat they can see. But actually, it's the hidden fat -- the visceral fat -- that may be a bigger problem, even for thin people. 

Like Another Organ

Fat doesn't just sit there. It makes "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.

We all have visceral fat -- and it isn't all bad. It provides necessary cushioning around organs.

The problem is when there's too much of it. That's linked to a greater chance of developing high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers (including breast cancer and colon cancer.)

How Did I Get It?

When obese, a body can run out of safe places to store fat and begin storing it in and around the organs, such as the heart and the liver.

“Fatty liver disease was, until recently, very rare in nonalcoholics. But with obesity increasing, you have people whose fat depots are so full that the fat is deposited into the organs,” says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.  “Now there is much interest in fat being deposited around the heart, as well.”

Now that you know more about the fat that we all have, it's time to take action.

How Much Is Too Much?

You could get a CT scan or MRI if you want the most precise way to see where your fat is stored. But that's over the top. There's a much simpler method.
Get a measuring tape, wrap it around your waist, and check your girth. Do it while you're standing up, and make sure the tape measure is level.
For your best health, you want your waist size to be:

• Less than 35 inches for women
• Less than 40 inches for men

Having a "pear shape," with fatter hips and thighs, is considered safer than the "apple shape," which describes a wider waistline.

“What we’re really pointing to with the apple versus pear is that if you have more abdominal fat, it’s probably an indicator that you have more visceral fat,” Hairston says.  

Thin People, Too

Even thin people can have too much visceral fat, though you'd never know it by looking at them.

It's partly about their genes. Some people have a genetic tendency to store visceral fat.

But it's also about physical activity. Visceral fat likes inactivity. For instance, a British study showed that thin people who maintain their weight through diet alone, skipping exercise, are more likely to have unhealthy levels of visceral fat.

So the message is, get active, no matter what size you are.

Controlling Belly Fat: 4 Steps to Take

There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.

Exercise: Vigorous exercise trims fat, including visceral fat. It can also slow down the build-up of visceral fat that tends to happen over the years.
How much exercise does it take? Half an hour of vigorous aerobic exercise, done four times a week, a Duke University study shows. 

What counts as "vigorous"? Jogging, if you're already fit, or walking briskly at an incline on a treadmill, if you're not yet ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.     

Moderate activity – raising your heart rate for 30 minutes at least three times per week – also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be more vigorous.

“Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym,” Hairston says.

If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program. They'll probably be thrilled that you want to get started, and will check that you're ready for it.

And forget spot-reducing. There aren't any moves that specifically target visceral fat.

Diet: There is no magic diet for belly fat. But when you lose weight, on any diet, belly fat usually goes first.

A fiber-rich diet may also help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day, without any other diet changes, build up less visceral fat over time than others. That’s two small apples, a cup of green peas, and a half-cup of pinto beans, for example.

  “Even if you kept everything else the same but switched to a higher-fiber bread, you might be able to better maintain your weight over time,” Hairston says.

Sleep: Getting the right amount of sleep helps. In one study, people who got six to seven hours of sleep per night gained less visceral fat over 5 years, compared to those who slept five or fewer hours per night, or eight or more hours per night.  Sleep may not have been the only thing that mattered -- but it was part of the picture.

Stress: Stress happens. It's what you do with it that matters.
You probably already know that people tend not to make the best food choices when they're stressed. And when you've got chronic stress, that can be a problem.

Shively recommends getting social support (turn to your friends and family), meditating, and exercising as ways to handle stress. Signing up for a workshop or some counseling sessions can also help you tame your stress.

Short on time? “If you could only afford the time to do one of these things, exercise probably has the most immediate benefits, because it hits both obesity and stress response,” Shively says.

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Testing your Nobility

Hello Fit-NOW Friends!

Releasing guilt is like removing a huge weight from your shoulders. Guilt is released through the empowering thought of love and respect for yourself. Let go of standards of perfection and refuse to use up the precious currency of your life, the now, with thoughts that continue to frustrate and weaken you. Instead, vow to be better than you used to be, which is the true test of nobility. Dr. Wayne W. Dyer is a wise man.

Have a guilt free Friday my friends!


Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Honey-Vanilla Glazed Pork Tenderloin

Hello Fit-NOW Friends!

I found the following recipe on the McCormick website. Enjoy!

The honey glaze gives pork a rich appearance and a slightly sweet flavor that is highlighted by vanilla.

Makes 8 servings.
Prep Time: 5 minutes
Cook Time: 45 minutes

Ingredients
2 pork tenderloins (about 1 pound each)
1/4 cup honey
2 tablespoons vinegar
1 teaspoon Pure Vanilla Extract
1/2 teaspoon Paprika
1/4 teaspoon Mustard, Ground
1/4 teaspoon salt
1/8 teaspoon Black Pepper, Ground

Directions
1. Preheat oven to 375°F. Place pork tenderloins on rack in baking pan. Mix honey, vinegar, vanilla, paprika, mustard, salt and pepper. Brush pork with glaze.

2. Roast 45 minutes or until desired doneness, brushing with glaze every 10 to 15 minutes.

Nutrition Information
per serving

Calories: 195
Fat: 6 g
Carbohydrates: 9 g
Cholesterol: 62 mg
Sodium: 124 mg
Fiber: 0 g
Protein: 25 g

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Surefire Weight-loss Tips Part 4

Hello Fit-NOW Friends!

Ok, we made it through Dr. Oz's list of 100 weight loss tips! Have you been able to apply any of the suggestions the last couple of weeks? If yes, what has worked for you?!

76.Do your best to ensure you're not eating after 7 o'clock at night. You're more likely to make unhealthy choices and less likely to sleep as well after a late meal.


77.Try a pasta-less spaghetti by mixing shredded zucchini, veggie meatballs and raw tomato sauce seasoned with a dash of zesty oregano.

78.Fresh herbs can really zing up a healthy meal. Try growing some in the kitchen using a strawberry pot. Preserve the flavor by adding fresh herbs at the end of the cooking process

79.Fast food is salty food. If you cut back on the salt, in a few weeks you'll be able to better taste the natural salts in food and may not crave the junk as much as you used to.

80.The rub on ground turkey is that it's dry. Add some olive oil and finely blended onions to a turkey burger or turkey meatball to enhance its juiciness.

81.If you're trying to lose weight with your significant other, pack each other's lunches. The lunchbox surprises will keep the both of you motivated.

82.If you're eating out, make salad the appetizer. Most starters are fried and come with unhealthy dips or sauces.

83.Savory 'umami' ingredients such as mushrooms, low-sodium soy, asparagus and olives can help you feel full and add an earthy, home-y quality to your healthy-dishes.

84.Make it a point to use the steps whenever possible. Use the bathroom on a different floor at work, take the stairs at the bus station, the airport or the mall.

85.Try baking apple slices as a healthy alternative to potato chips.

86.Eating water-rich foods such as melons, tomatoes and celery can help fill you up without adding too many calories to your day.

87.Avocados can be your secret weight loss partners. They're high in fiber and healthy fats, giving you a meaty-tasting meat alternative.

88.A handful of unsalted pumpkin seeds make for a healthy mid-day snack. They're rich in magnesium, which helps lower blood pressure.

89.Keeping good posture will not only strengthen your core, but will also add a small extra-calorie burn, because you're working slightly harder to maintain the position.

90.Cravings can sneak up on you when you're tired. Try taking a nap if you feel yourself wanting some junk food.

91.Share your weight loss goals with your friends and family. Make it a positive life change and ask for their encouragement.

92.Take a photo of yourself each week so you can see your physical transformation.

93.Store-bought salad dressings can be packed with calories. Make your own vinaigrette and store it in a small spray bottle to coat your greens without over-dressing them.

94.Yoga may be relaxing but you can also get a good workout. An hour of yoga can burn up to 350 calories.

95.Get familiar with quinoa -- a wonderful grain that's easy to cook and goes great with sauteed vegetables or mushrooms.

96.Ditch the mayo, cheese and top bun if you want to scrape off 250 calories from a restaurant sandwich.

97.Resistance bands are a comfortable and affordable at-home exercise option for strength straining.

98.Use the freezer to add some extra oomph to summer foods. Freeze grapes for some bite-sized delights. Or get a popsicle mold and freeze some Greek yogurt with berries.

99.Wrap up any extra food you've cooked before you sit down to a meal so you're not tempted to get seconds.

100.Take a 30-second break in the middle of your meal. Evaluate just how hungry you still are before getting back to your food.




Until Next time! Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Choices

Hello Fit-NOW Friends!

The best part about life, is we have a CHOICE of how we react to everything. We don't necessarily have a choice what happens in our life, but we can adjust our attitude and behavior to reflect actions that we can live with everyday. It truly is up to each of us to be responsibility for our own inner beauty and happiness! Let's create our own beauty today my friends!

What choices of attitude and behavior will you take today? Can you live with yourself after making those choices? If the answer is no, it is time to evaluate who you want to be and take action to make the shift. Be patient as the shift in your attitude and behavior will take time, but your hard work and better choices will be completely worth it!!


Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Surefire Weight-loss Tips Part 3

Hello Fit-NOW Friends!

I hope you have been ending the surefire weight-loss tips I found on the Dr. Oz's website. Don't forget to tune in next week for the final tips!


51.Replace your scale with a tape measure. Aim for 32 1/2 inches or less for women and 35 inches or less for men.


52.Make sure you check food labels and avoid anything with more than 4 grams of sugar, especially high-fructose corn syrup, per serving.

53.Eat a fiber-filled apple before a meal to help you feel full faster.

54.Opt for peanut butter or almond butter spreads instead of cream cheese or butter.

55.Remember these five essential smoothie ingredients: frozen berries, a banana, skim milk, a teaspoon of honey and a teaspoon of psyllium seed husks.

56.Researchers found that dieters who ate eggs in the morning were less hungry than those who ate carb-heavy meals.

57.The omega-3 fatty acids in salmon may dial up your body's ability to burn fat, especially if you add some exercise.

58.A Mediterranean diet not only comes with heart benefits, studies show it leads to more weight loss than low-fat diets.

59.Replace your regular pasta noodles with whole wheat pasta for a more filling meal.

60.When eating out, ask your server to point out the healthiest options on the menu.

61.You don't have to make a three-digit number your weight loss goal. Aim for a certain dress size or waist measurement.

62.Go lean with bean protein. Beans are an affordable and healthy alternative to meats and are wonderfully filling.

63.Energize plain-tasting proteins such as eggs or chicken with metabolism-boosting chili pepper sauce.

64.Try a plain Greek yogurt with frozen berries for a pre-workout boost.

65.Turn dinner into a healthy lunch the next day by wrapping your lean leftovers in a whole wheat wrap. Add a little Dijon mustard or curry powder for added flavor.

66.Eat a rainbow of colors. Have at least one brightly colored fruit or vegetable in each meal, and, if appropriate, eat the skins -- that's where you'll find a powerhouse of antioxidants.

67.Make an office snack box of your own so you're not tempted by your colleague's candy bowl. Fill it with small individually packaged portions of soy chips, almonds and dried fruit.

68.For a thicker, creamier texture, choose low-fat, unsweetened Greek yogurt. Loaded with protein, calcium and natural probiotics, it makes for a tasty snack any time.

69.If you're 'cooking' food in the microwave, chances are you're eating unhealthy packaged foods. If you must microwave, consider soy chicken patties, veggie burgers or steamer vegetables and brown rice.

70.Make your wardrobe match your goals. As you lose weight donate the clothes that no longer fit you as an incentive to stay on track.

71.Pick up a 5- or 10-pound weight at the gym and visualize that weight coming off. Holding the weight in your hands helps bring home just how heavy even 5 pounds of extra fat can be.

72.If you find yourself at a weight loss plateau, up the duration of your exercise routine by five minutes.

73.Pounding out your meat will help healthier portions go a longer way visually, and it's good stress relief.

74.Silken tofu makes a wonderful replacement for cream in some recipes.

75.Save 85 calories just by swapping mustard for mayonnaise in a sandwich.



Until Next time! Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Finding Inspiration

Happy Friday Fit NOW-Friends!


I hope you had a wonderful week!
Are you finding it difficult to find motivation to do something new, make a positive change, be healthier, make better choices, or even as simple as putting a smile on your face?
Then, let's all take a moment to STOP.
Take a deeeeep breathe.
And try what Rumi suggested.

May you find your inner quietness to find inspiration today.
There is peace within all of us, it's just our choice to enjoy it or not.

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Crab Cake Burgers

Hello Fit-NOW Friends!

The EatingWell website has a delcious Crab Cake Burger recipe from an older version of the magazine back in 2005, but it still sounds amazing!





These burgers have a true crab flavor that isn't masked by fillers or strong seasoning. Serve on a bun with tartar sauce or with a lemon-juice-dressed salad of greens, sprouts and sliced peaches. This recipe works best with convenient pasteurized crabmeat, usually found in the refrigerated case near the fish counter. If you prefer lump crabmeat, cut it into small, uniform pieces.


6 servings

Active Time: 20 minutes
Total Time: 20 minutes

Ingredients

1 pound crabmeat
1 egg, lightly beaten
1/2 cup panko breadcrumbs, (see Note)
1/4 cup light mayonnaise
2 tablespoons minced chives
1 tablespoon Dijon mustard
1 tablespoon lemon juice
1 teaspoon celery seed
1 teaspoon onion powder
1/4 teaspoon freshly ground pepper
4 dashes hot sauce, such as
1 tablespoon extra-virgin olive oil
2 teaspoons unsalted butter


Preparation

1.Mix crab, egg, breadcrumbs, mayonnaise, chives, mustard, lemon juice, celery seed, onion powder, pepper and hot sauce in a large bowl. Form into 6 patties.

2.Heat oil and butter in a large nonstick skillet over medium heat until the butter stops foaming. Cook the patties until golden brown, about 4 minutes per side.

Tips & Notes
Note: Panko breadcrumbs, also known as Japanese breadcrumbs or bread flakes, are coarser in texture than other dried breadcrumbs. They produce a crispy crust and are less likely to become soggy than finely ground breadcrumbs. Look for panko in the Asian food section of large supermarkets and in specialty Asian markets.

NutritionPer serving: 163 calories; 8 g fat ( 2 g sat , 3 g mono ); 86 mg cholesterol; 6 g carbohydrates; 16 g protein; 0 g fiber; 350 mg sodium; 310 mg potassium.


Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!



Surefire Weight-loss Tips Part 2

Hello Fit-NOW Friends!


Part two from last week's article that I found on Dr. Oz's website.


26.Natural applesauce is an excellent dip for fruits such as bananas and melons.


27.Take every opportunity to move around, even in small ways. Studies show fidgety people tend to be skinnier.

28.Identify the emotional triggers that lead you to seek unhealthy comfort food. Picture your goal weight the next time a trigger strikes to help you resist temptation.

29.Use a vegetable bean dip such as hummus instead of ranch dressing or a fatty cream-based dip.

30.People who regularly weigh themselves and keep track of their progress in a journal are more likely to lose weight.

31.Use a dash of cinnamon to give fruits such as bananas and melons a richer dessert feel without the sugar.

32.Give your protein extra low-calorie flavor by adding a salsa or chutney instead of a gooey cream sauce.

33.Distracted dining will get you in trouble. Avoid eating in front of a television or in a movie theater, as you're bound to consume more calories.

34.Pass on pop. You'll be amazed by how much weight you drop by simply switching to water.

35.Beware of "fat-free" or "zero trans fats" foods as you could be trading fats for huge amounts of sugar or sodium.

36.Try drinking skim milk at breakfast instead of juice. Overweight people who drank skim milk for breakfast ate fewer calories

37.Sugarless chewing gum can suppress your appetite in a pinch.

38.Snack attack! Puree peaches, berries or pears for a sweet spread to go on pita chips.

39.If you're having trouble getting started, make a small move such as starting an eating log or buying walking shoes. You're three times more likely to follow through if you start with small gestures such as these.

40.Always have vegetables on hand. Saute a big bag of frozen mixed vegetables in olive oil and garlic. Add some red pepper or turmeric for additional flavor and separate into portion-sized containers for the fridge.

41.Edamame (soy beans) are a great low-cost snack. Look for them in the frozen foods section.

42.Soups can be both filling and comforting. Try making a garden or bean soup with low-salt broth and store in portion-sized cups for later.

43.Save time and money during the week by buying lean protein such as chicken breasts in bulk and cooking a week's worth on Sunday night.

44.Save the kitchen and the dining room table for cooking and eating. Try not to use it as a place to do work or other activities, or you may be tempted to eat more.

45.If food was your only source of pleasure, make sure to reconnect with other things you enjoy -- music, sports, volunteer work or movies, for example.

46.Try to have a little lean protein with each meal, as protein tends to be more satisfying than carbs or fats.

47.Think ahead to how you'll eat and exercise on the weekends. It's easy to get too relaxed on Saturdays and Sundays, but healthy living is a 7-day-a-week endeavor.

48.Dump the junk food. If you want to avoid temptation, make sure you clean out the fridge and the pantry.

49.When you eat calorie-friendly fruits and vegetables that are in season, they tend to taste better and you're more likely to enjoy them.

50.People who eat breakfast have a better shot at losing and maintaining weight loss.



Until Next time! Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Your Own Sunshine

Hello Fit-NOW Friends!

Are you having a rough day? Guess what, you have the power to brighten your own day, no matter what is going on! You just have to be willing to bring your own sunshine to bring a smile to your heart and face.

The other great part of having the choice to be happy, is that it is contagious. If you are smiling, it has the affect on those around you and most of the time they can't but smile back. So not only are you helping your own health by being happy, but you can help those around you as well. So try being aware of your mood today and if it's not desirable, try shifting your thoughts to allow that sunshine in and see what happens. It will take practice, so keep trying!

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Chicken-Zucchini Alfredo

Hello Fit-NOW Friends!

I came across this recipe on Food Network website and I started to drool! It's probably not as healthy as we would like, but if we just plan our day around it, it could still work!

Total Time: 30 min.

Prep19 min.
Cook11 min.
Yield:4 servings .
Level:Easy..

Ingredients

Kosher salt
3 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 zucchini, thinly sliced into half-moons
4 4-ounce thin skinless, boneless chicken breasts
Freshly ground pepper
12 ounces fettuccine (preferably whole wheat)
1 tablespoon all-purpose flour
1 cup cold low-fat milk (1%)
1/2 cup evaporated nonfat milk
3/4 cup freshly grated Parmesan cheese
1/4 cup chopped fresh parsley

Directions


Bring a large pot of salted water to a boil. Heat 1 tablespoon olive oil in a nonstick skillet over medium heat. Add 1 clove garlic and cook 30 seconds. Add the zucchini, cover and cook until tender, stirring, about 6 minutes. Transfer to a bowl.

Heat another tablespoon oil in the skillet over medium-high heat. Season the chicken with 1/4 teaspoon each salt and pepper and cook through, 2 to 3 minutes per side. Transfer to a plate.

Cook the pasta in the boiling water as the label directs. Drain, reserving 1/2 cup cooking water; return the pasta to the pot.

Meanwhile, whisk the flour and low-fat milk in a bowl. Place the remaining 1 clove garlic and 1 tablespoon oil in the skillet and cook over medium-high heat, 30 seconds. Add the flour-milk mixture and bring to a boil, stirring. Reduce the heat to low and cook, stirring, 2 minutes. Add the evaporated milk, 1/2 teaspoon salt and the cheese; stir to melt, 1 minute.

Cut the chicken into strips. Toss with the pasta, sauce, zucchini and parsley, adding the reserved pasta water to loosen.

Per serving: Calories 680; Fat 18 g (Saturated 5 g); Cholesterol 85 mg; Sodium 820 mg; Carbohydrate 79 g; Fiber 3 g; Protein 49 g





Until Next time! Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Surefire Weight-loss Tips Part 1

Hello Fit-NOW Friends!

I found on the Dr. Oz website a list of 100 ways to help your weight loss tips. So don't forget to come back for the next couple of weeks to get all the tips! Again, a lot of tips we already know, but we can never have enough reminders to help keep us on track.

For the 100th episode of The Dr. Oz Show, we're sharing 100 surefire weight-loss tips.

1.Automate your eating by planning your meals ahead of time. That way you're less likely to make an unhealthy last-minute food choice.


2.Oats are your friends! Eating a cup of oatmeal in the morning will prevent you from gorging in the afternoon.

3.Foods with healthy fats such as olives, salmon and walnuts help you feel satisfied.

4.Skipping meals can cause your body to go into a fat-storing starvation mode, making it harder to burn calories.

5.Got nuts with nuts. Eating a handful of nuts will help you stay full. Try soaking them in water for a different texture.

6.Use meditation to help you cope with chronic stress, which can lead you to crave feel-good carbs.

7.You may be used to fried foods but there are other, sometimes healthier, ways to cook including: roasting, steaming, poaching, baking, braising and broiling.

8.Do your grocery shopping with a list and a time limit; that way, you're less likely to stray into the processed foods section.

9.Don't confuse thirst with hunger. Drink a glass of water when you feel hungry to see if that's what you're really craving.

10.When out at a restaurant, ask the server to hold the bread, snack mix or chips and salsa that might come before the meal. If you're hungry, you'll be tempted.

11.Tired of eating your salad on a plate? Fill a whole wheat pita with salad and a splash of lemon for a twist.

12.You might do better to replace an occasional dinner with a nice roll in the hay. Healthy sex may help control the amount of food you eat and it's great exercise.

13.Create emergency packs filled with healthy foods such as nuts, fruits or sliced vegetables to help you avoid unhealthy temptations.

14.Add red pepper flakes to your pantry. When eaten early in the day, red pepper lowers the amount of food you'll eat later.

15.Odds are you're eating too fast. Try holding a conversation while having a meal so you're not gulping down more than you need to feel full.

16.Take a brisk walk before lunch or dinner. Not only will you get in some exercise, you're less likely to choose something unhealthy after a little movement.

17.Looking for the benefits of salmon but you don't feel comfortable cooking fish? Try canned salmon as a simple and affordable alternative.

18.Are your dishes too big? A healthy dinner should fit on a 9-inch plate. You may find that kid-sized plates are more appropriately sized to feed an adult!

19.Never eat any snack food out of the box, carton or bag it came in. You're less likely to overeat if you separate snacks into appropriate fist-sized servings.

20.Boost your metabolism with some green tea or chili peppers.

21.Get your Zzzzzs. Sleep deprivation alters levels of hormones in the body that regulate hunger, causing an increase in appetite.

22.Muscle burns at least four times as many calories as fat does, so try twenty minutes of strength straining two to three times a week.

23.Decaf coffee is a great low-calorie fluid when you're having cravings (and a great source of antioxidants).

24.Eating liquid-based foods such as natural smoothies and low-sodium soup can help you cut back on calories yet feel full.

25.A pedometer can help keep track of your steps. If you're not getting 10,000 steps a day, you're not moving enough.



Until Next time! Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

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