Good Morning Fit-NOW Friends! Marc and Angel had a wonderful message to share today.
"Never
let a bad day make you feel like you have a bad life. Just because
today is painful doesn’t mean tomorrow won’t be great. You just got to
get there. The best things usually happen when you least expect it. So
try to smile in the mean time. Not because life has been easy,
perfect, or exactly as you had anticipated, but because you choose to be
happy and grateful for all the good things you do have and all the
problems you know you don’t have."
Today let's choose to be happy and work towards creating our own happiness.
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!
I was in search of some delicious treats for the holidays that won't break the calorie bank! I found online this luscious swirled cheesecake dessert is a no bake, mix-and-chill recipe. Plus, each slice is under 200 calories!
1/2cupsugar or sugar substitute equivalent to 1/2 cup sugar*
1/2cupfat-free milk
2 teaspoonsvanilla
1/2teaspoonfinely shredded orange peel
2 8 ouncepackagesfat-free cream cheese
1 15 ouncecanpumpkin
1 teaspoonpumpkin pie spice
1 envelopeunflavored gelatin
1/4cuporange juice
For crust:: 1.
In a medium bowl, stir together crushed graham
crackers and melted butter until crackers are moistened. Press mixture
onto bottom of an 8-inch springform pan. Cover and chill while preparing
filling. For filling:: 2.
In a food processor or blender, combine the
reduced-fat cream cheese, 1/4 cup of the sugar, 1/4 cup of the milk, the
vanilla, and orange peel. Cover and process or blend until smooth.
Transfer to a medium bowl; set aside. 3.
In a food processor or blender, combine fat-free
cream cheese, pumpkin, remaining 1/4 cup sugar, remaining 1/4 cup milk,
and the pumpkin pie spice. Cover and process or blend until smooth. 4.
In a small saucepan, sprinkle gelatin over orange
juice; let stand for 5 minutes. Cook and stir over low heat until
gelatin is dissolved. Stir 1 tablespoon of the gelatin mixture into the
white cream cheese mixture and the remaining gelatin mixture into the
pumpkin mixture. 5.
Pour pumpkin mixture over chilled crust in pan.
Carefully pour white cream cheese mixture over pumpkin mixture. Using a
narrow, thin-bladed metal spatula or a table knife, swirl pumpkin and
white mixtures. 6.
Cover and chill overnight before serving. To serve,
using a small sharp knife, loosen cheesecake from side of springform
pan; remove side of pan. Cut into wedges. Makes 12 servings.
Tip
*Test Kitchen Tip:
If using a sugar substitute, we recommend Splenda®
Granular, Equal® Spoonful or packets, or Sweet 'N Low® bulk or packets.
Be sure to use package directions to determine product amount equivalent
to 1/2 cup sugar.
Nutrition Facts per serving with sugar substitute:
149 cal., 7 g total fat (4 g sat. fat), 23 mg chol., 331 mg sodium, 12 g
carbo., 1 g fiber, 9 g pro. Exchanges: 1 other carbo., 1.5 fatCarb
choices: 1
Make Ahead TipMake-Ahead Directions:
Prepare as directed through step 5. Cover and chill for up to 24 hours. Serve as directed in step 6. 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 WebMD website had a few ideas to boost your metabolism.
The Elusive Metabolism Boost
Boosting the metabolism is the
holy grail of weight watchers everywhere, but how fast your body burns
calories depends on several factors. Some people inherit a speedy
metabolism. Men tend to burn more calories than women, even while
resting. And for most people, metabolism slows steadily after age 40.
Although you can't control your age, gender, or genetics, there are
other ways to get a boost. Read on for 10 ways to rev up.
Build Muscle
Our bodies constantly burn calories, even when
we’re doing nothing. This resting metabolic rate is much higher in
people with more muscle. Every pound of muscle uses about 6 calories a
day just to sustain itself, while each pound of fat burns only 2
calories daily. That small difference can add up over time. In addition,
after a bout of resistance training, muscles are activated all over
your body, increasing your average daily metabolic rate.
Step Up Your Workout
Aerobic exercise may not build big
muscles, but it can rev up your metabolism in the hours after a workout.
The key is to push yourself. High-intensity exercise delivers a bigger,
longer increase in resting metabolic rate than low- or
moderate-intensity workouts. To get the benefits, try a more intense
class at the gym or include short bursts of jogging during your regular
walk.
Fuel Up with Water
The body needs water to process calories.
If you are even mildly dehydrated, your metabolism may slow down. In one
study, adults who drank eight or more glasses of water a day burned
more calories than those who drank four. To stay hydrated, drink a glass
of water or other unsweetened beverage before every meal and snack. In
addition, try munching on fresh fruits and vegetables, which are full of
fluid, rather than pretzels or chips.
Energy Drinks
Some ingredients in energy drinks can give your
metabolism a boost. They're full of caffeine which increases the amount
of energy your body uses. They sometimes have taurine, an amino acid.
Taurine can speed up your metabolism and may help burn fat. But using
these drinks can cause problems like high blood pressure, anxiety, and
sleep issues for some people. The American Academy of Pediatrics doesn’t
recommend them for kids and teens.
Sinless Snacking
Eating more really can help you lose weight -- eating more often,
that is. When you eat large meals with many hours in between, your
metabolism slows down between meals. Having a small meal or snack every 3
to 4 hours keeps your metabolism cranking, so you burn more calories
over the course of a day. Several studies have also shown that people
who snack regularly eat less at meal time.
Spice Up Your Meals
Spicy foods contain chemical compounds
that can kick the metabolism into a higher gear. Eating a tablespoon of
chopped red or green chili pepper can boost your metabolic rate. The
effect is likely temporary, but if you eat spicy foods often, the
benefits may add up. For a quick boost, spice up pasta dishes, chili,
and stews with red-pepper flakes.
Power Up with Protein
The body burns many more calories
digesting protein as it uses for fat or carbohydrates. Although you want
to eat a balanced diet, replacing some carbs with lean, protein-rich
foods can boost the metabolism at mealtime. Healthy sources of protein
include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans,
eggs, and low-fat dairy products.
Booster Shot: Black Coffee
If you're a coffee drinker, you
probably enjoy the increased energy and concentration that follows your
morning ritual. Taken in moderation, one of coffee's benefits may be a
short-term increase in your metabolic rate.
Recharge with Green Tea
Drinking green tea or oolong tea
offers the combined benefits of caffeine and catechins, substances shown
to rev up the metabolism for a couple hours. Research suggests that
drinking two to four cups of either tea may push the body to burn 17%
more calories than normal during moderately intense exercise for a short
period of time.
Avoid Crash Diets
Crash diets -- those involving eating fewer
than 1,000 calories a day -- are disastrous for anyone hoping to
quicken their metabolism. Although these diets may help you drop pounds
(at the expense of good nutrition), a high percentage of the loss comes
from muscle. The lower your muscle mass, the slower your metabolism. The
final result is a body that burns fewer calories (and gains weight
faster) than the one you had before the diet.
Best Bets
The impact of different foods and drinks on the
metabolism is small compared to what you need for sustained weight loss.
Your best bet for creating a mean calorie-burning machine is to build
muscle and stay active. The more you move during the day, the more
calories you burn. And remember: working out in the morning has the
benefit of revving up your metabolism for hours.
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!
Dr. Wayne Dyer shares, "That
music that you hear inside of you urging you to take risks and follow
your dreams is your intuitive connection to the purpose in your heart
since birth. Be enthusiastic about all that you do. Have that passion
with the awareness that the word enthusiasm literally means "the God
(enthos) within (iasm)." Don't die with your music still in you."
Some food for thought this beautiful Friday! What music are you enthusiastically living today?
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!
Eating Well website provided this streamlined version of a northern Italian idea is perfect for a
summer evening: no-fuss, no-cook and big taste. You can even make it
ahead and store it, covered, in the refrigerator for several days. If
you do, use it as a wrap filling for the next day's lunch.
4 servings, 1 cup each
Active Time: Total Time:
Ingredients
2 6-ounce cans chunk light tuna, drained (see Note)
1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
10 cherry tomatoes, quartered
4 scallions, trimmed and sliced
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1/4 teaspoon salt
Freshly ground pepper, to taste
Preparation
Combine tuna, beans, tomatoes, scallions, oil, lemon
juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until
ready to serve.
Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 2 days.
Note: Chunk light tuna, which comes
from the smaller skipjack or yellowfin, has less mercury than canned
white albacore tuna. The FDA/EPA advises that women who are or might
become pregnant, nursing mothers and young children consume no more than
6 ounces of albacore a week; up to 12 ounces of canned light tuna is
considered safe.
Ingredient Note: When you use canned
beans in a recipe, be sure to rinse them first in a colander under cold
running water, as their canning liquid often contains a fair amount of
sodium.
Nutrition
Per serving:
253 calories;
8 g fat
( 1 g sat , 5 g mono
);
53 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 31 g protein; 6 g fiber; 453 mg sodium; 451 mg potassium. Enjoy!
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!
Ladies Fitness Bootcamp had been exploding with wonderful new programs to help you reach your health goals! Don't miss out in taking advantage of these amazing opportunities to be a part of a wonderful group of ladies with a common interest! In line with the wonderful transformations occurring in LFBC I came across a health and wellness center on my health insurance website. I have a several personal hurdles and bad habits that set me back and cause me to easily becoming complacent. It's a daily effort for me to find that balance. It is so true and we have all heard it in LFBC, you have to set attainable goals and prepare yourself to be successful. Power of the mind my friends!!
Setting attainable goals and resolutions
Setting goals for yourself is very personal and you need to choose your resolution
carefully. There may be many things you would like to change, but you are more likely
to stick to your goal if you attempt only one or two changes at a time. Identify
what behavior, or aspect of your life, you would most like to change and concentrate
on that.
Whatever your goal, make a list of why you want to do it, and how you think it will
change your life - will you feel healthier, happier, more relaxed? And how will
you feel if you don't make the change? How will you feel not only now but in a year
or five years?
Take time to consider the change you want to make. Planning how you are going to
incorporate the change into your life will make your resolution much more successful
than a split-second decision.
Learn about the behavior you intend to adapt: read books, watch videos, search the
Internet - find out as much as you can so you are aware of the pitfalls and
the difficulties you will encounter as well as the benefits of achieving your goal.
Think about the wording of your resolution - is it conducive to achieving your
goal? Instead of "I am going to lose weight" which is broad and unspecific, how
about "I am going to lose 10lbs by May", or "I am going to go walking three
times a week at lunchtime". Making a specific commitment makes it easier to
keep.
Once you have decided on your resolution, set a start date and prepare yourself.
For example, if your goal is to eat more healthily, or lose weight, clear out
your cupboards and fridge, chuck out your temptation foods and go shopping with
your new eating plan in hand.
Make a plan for your resolution. Which behavior are you going to change, what do
you aim to achieve each week and how are you going to cope with slip-ups in your
plan? Making a contingency plan for slip-ups will also help you reach your goal.
Regularly remind yourself why you have made the resolution. Set yourself short-
and long-term goals, and reward yourself appropriately when you achieve them. Log
your progress - see how you are improving and, if you are tempted to lapse,
look at the circumstances that caused this to happen.
Don't become complacent. Success is achieved by making the change last, so continue
to avoid situations that are possible triggers to your old habits.
Give yourself credit for what you have achieved. You have worked hard to stick to
your resolution.
Sources
How to keep up with those New Year's resolutions, researchers find commitment is
the secret of success. University of Washington Press Release Dec 23, 1997. www.washington.edu
Prochaska JO et al. Changing for good: A revolutionary six-stage program for overcoming
bad habits and moving your life positively forward. Avon books. New York. 1994
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!
I found this quote on a motivational page, Words of Wisdom, I follow on Facebook.
“When I hear somebody sigh, 'Life is hard,' I am always tempted to ask, 'Compared to what?'"
~ Sydney J. Harris
What is your perspective right now? Is it healthy thinking? If now, what can you do right now to shift your thoughts to appreciate what you do have today?
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!
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