A few tips you will want to grab for when temptation HITS!!! =)
30 healthy picks
Great snacks with less than 200 calories
By Wendy Giman
Craving salty?
5 olives (any kind) (45 calories)
1 small Martin's pretzel (50 calories)
2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)
1/4 cup hummus, 3 carrot sticks (80 calories)
1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories)
One 1-oz package tuna jerky (90 calories)
1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)
1 bag Baked! Cheetos 100 Calorie Mini Bites (100 calories)
15 Eden's Nori Maki Crackers rice crackers (110 calories)
1 cup unshelled edamame (120 calories)
50 Eden's Vegetable Chips (130 calories)
One 1-oz package of Planters NUT-trition almonds (130 calories)
1/4 cup Trader Joe's Chili con Queso, 18 baked tortilla chips (140 calories)
1/2 cup pumpkin seeds in shell (143 calories)
2 pieces (30 grams) prosciutto, 4 dried figs (154 calories)
1 Subway Turkey Breast Wrap (190 calories)
Craving sweet?
1 package Original Apple Nature Valley Fruit Crisps (50 calories)
1 packet O'Coco's Mocha cookies (90 calories)
1 Jelly Belly 100-calorie pack (100 calories)
One 100-calorie pack Trader Joe's Chocolate Graham Toucan Cookies (100 calories)
One 100-calorie Balance Bar (100 calories)
1 Starbucks Mocha Frappuccino bar (120 calories)
1 package Back to Nature Honey Graham Sticks (120 calories)
1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)
2 tbsp Better 'n Peanut Butter, 4 stalks celery (124 calories)
1 bag Orville Redenbacher's Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp sugar (126 calories)
24 Annie's Chocolate Chip Bunny Graham cookies (140 calories)
Half of a 1.08-oz container of M&M's Minis mixed with 1/3 cup lowfat granola (145 calories)
1 McDonald's Fruit 'n Yogurt Parfait (160 calories)
1 container Fage Greek Total 2% fat yogurt, 2 tsp honey (173 calories)
Good LUCK GROUP!! Stay strong!! Have a SUPER AWESOME DAY!!
Love ya Fit Now Girl
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The Best and Worst Pizzas in America
By David Zinczenko, with Matt Goulding -for Nutrition
Visit Nutrition Home »
Somewhere between the brick ovens of Italy and the delivery cars of America something went horribly wrong. The traditional pizza, made with just bread, cheese and tomatoes, is now tricked out with inflated crusts, four-cheese toppings, and a surplus of pepperoni, all of which contribute to its quadrupled caloric count. And man, do we love it. With 69,000 pizza joints scattered across the U.S., it's no wonder that each man, woman and child devours an average of 46 slices a year.That's the equivalent of 23 pounds of pie!
Any way you slice it, we're taking in a lot more fat than our slimmer friends in Italy, where only 9 percent of the population is obese compared to our 34 percent . Their secret: Thin crust, half the formaggio, and extra vegetables. That's why we've included Best and Worst pizzas in our new book: Eat This, Not That! The Best (& Worst!) Foods in America! The following 7 problematic pies are pulled straight from the book: Avoid them at all costs, and see how, with the help of the Eat This, Not That! series, you can lose 10 pounds or more of belly fat--while still eating all of your favorite foods!
7. WORST SEAFOOD PIZZARed Lobster Lobster Pizza720 calories30 g fat (13 g saturated)1,390 mg sodium69 g carbs
It's a cool concept (certainly more appetizing than your grandfather's old anchovies habit), but it makes for a heavy meal that's stuffed with more sodium than you should eat in one sitting. Fare from the sea is one of the best ways to go, but sprinkled over a bed of starchy dough and fatty cheese and you've got a different story altogether. Billed as a starter, this Lobster Pizza is the only pizza on Red Lobster's menu. Luckily it shares space with one of the world's greatest appetizers--shrimp cocktail--and the chain restaurant is among the healthiest chain restaurants in the land, so you'll have no problem finding better options.
Eat This Instead!Chilled Jumbo Shrimp Cocktail120 calories1 g fat (0 g saturated)590 mg sodium9 g carbs
Note: This one simple Eat This, Not That! swap will save you 600 calories. Try this once a day with your other favorite foods and you'll lose more than a pound a week--without dieting!
6. WORST VEGGIE PIZZAPapa John's Pan Crust Garden Fresh Pizza (2 slices)740 calories38 g fat (12 g saturated)1,320 mg sodium78 g carbs
Just because it's topped with veggies doesn't make it healthy. The real problem here isn't the toppings, though; it's the excessively thick, greasy pan crust that sinks this veggie-strewn ship. Two slices of this garden fresh pie will set you back the caloric equivalent of 7 ½ Rice Krispies Treats, and it'll stuff your belly with as much salt as you'll find in nearly 4 large orders of McDonald's French Fries. Save over 300 calories by switching to a larger pie (14") with a thinner crust. Just another example of why crust is king when trying to find a healthy pie. (See other nutrition landmines masquerading as "healthy" meals on our SLIDESHOW: The 30 Worst Foods in America.)
Eat This Instead!Thin Crust Garden Fresh Pizza (2 slices)420 calories22 g fat (5 g saturated)940 mg sodium46 g carbs
5. WORST STUFFED PIZZASbarro Stuffed Pepperoni Pizza960 calories(Sbarro doesn't offer other nutritional information)
Sbarro's individual pizza slices are oversized to begin with, but throw in the stuffed factor and you're looking at this single worst slice of pizza in America--the equivalent of almost 4 pepperoni slices from Pizza Hut. A rule of thumb for ordering pizza in general (and it's especially applicable at Sbarro) is to always choose the thinnest crust possible, and to always avoid any "stuffed" options, which indicate at least double the toppings. Downsize this massive wedge for a Fresh Tomato Pizza--and be sure to limit yourself to just one.
Eat This Instead!Fresh Tomato Pizza450 calories
4. WORST PIZZA LUNCH COMBORomano's Macaroni Grill Sicilian Mio Pizza and Insalata Blu1,010 calories58 g fat (22 g saturated)2,755 mg sodium71 g carbs
Consuming over half your daily calories at lunch is asking for energy trouble in the afternoon (not to mention difficulties with your belt buckle). Macaroni Grill boasts about their perfect sized lunch combos as if super-sized individual pizzas and high-calorie "side" salads are a good thing. Even more disturbing is the fact that recent research found that people tend to underestimate portion sizes when their meals have more variety in them, so you're bound to eat more when you have more pieces to your meal. All the more reason to skip the Mac Grill combo meals and choose a simpler lunch, instead. (But beware: Healthy doesn't come easy at this restaurant, especially with pasta. Canneloni or Pasta Pomodoro are the only two bowls with less than 1,000 calories.)
(Beware the sodium overload on our list of The 20 Saltiest Foods in America 2009.)
Eat This Instead! Chicken Cannelloni Lunch590 calories29 g fat (17 g saturated)1,710 mg sodium41 g carbs
3. WORST CALZONEPizza Hut Meaty P'Zone Pizza1,480 calories66 g fat (30 g saturated, 2 g trans)3,680 mg sodium152 g carbs
The word "calzone" alone should spell trouble, but this Pizza Hut Meaty P'Zone takes bad pizza pockets to a completely different level. The worst part is that Pizza Hut brags about their massive P'Zone like it's something to be proud of: The website reads "Over 1 LB of pizza goodness." Why is it over a pound? Because it's a regular-sized 12" pizza folded over onto itself and stuffed with meat and cheese. There's nothing impressive about eating an entire pizza by yourself.
Eat This Instead!Meat Lover's 12" Pan Pizza (1 slice)330 calories18 g fat (7 g saturated, 0 g trans)820 mg sodium27 g carbs
2. WORST PIZZA APPETIZERUno Chicago Grill Pizza Skins2,400 calories155 g fat (45 g saturated)3,600 mg sodium195 g carbs
How are pizza skins different from an actual pizza? Well, they're not--they just come topped with crumbly processed bacon bits and a big fat dollop of sour cream. The only reason this monstrous dish didn't make it to our number one worst pizza spot is because it's supposed to be an appetizer, which means that some of the damage is mitigated by the fact that multiple people are digging in (or should be, at least). But even if you're traveling with a party of 5, it makes no sense to order what's essentially a family-sized pizza before your meal. To put it in perspective, a medium 12" pepperoni pizza from Pizza Hut only racks up 1,840 calories. That's nearly 600 fewer calories than you'll find in this one appetizer! Disgusting. (Related: Appetizers and drinks are both easy ways to ruin a meal. Avoid any item on our SLIDESHOW: The 20 Worst Drinks in America.)
Eat This Instead! Crispy Cheese Dippers840 calories48 g fat (18 g saturated)2,490 mg sodium
1. WORST PIZZA IN AMERICAUno Chicago Grill Chicago Classic Deep Dish Individual Pizza2,310 calories165 g fat (54 g saturated)4,920 mg sodium120 g carbs
This individual pizza has been named Worst Pizza in America three years in a row now, but Uno Chicago Grill doesn't seem to care--all they've done to minimize the epic impact of this monstrous meal is to change the nutrition labels on their website to reflect the calories "per serving," instead of the total calories per dish as a whole. What's revealing about that slight of hand is that it shows that Uno knowingly sells an individual pizza that actually has three servings' worth of calories, fat, sodium, and carbs. This one individual pizza has more calories than you should eat in a day and more than two days' worth of sodium. (That's as much salt as you'll find in 27 small bags of Frito Lays Potato Chips!) The only way to go at Uno is to steer away from the infamous deep dish Chicago-style pizzas and opt for a flatbread pie instead.
Eat This Instead!Cheese and Tomato Flatbread Pizza (1/2 pizza)405 calories16.5 g fat (7.5 g saturated)1,065 mg sodium46 g carbs
HALL OF FAMETHE BEST PIZZAS IN AMERICA
Next time you're hankering for a pie, grab a slice from one of these premium pizzas.
BEST VEGGIE PIZZAPizza Hut 12" Fit and Delicious Diced Red Tomato, Mushroom and Jalapeno (2 slices)300 calories16 g fat (7 g saturated)1,220 mg sodium46 g carbs
BEST HAWAIIAN PIZZA Domino's Thin Crust Ham and Pineapple Pizza (2 slices)294 calories14 g fat (5 g saturated)790 mg sodium 30 g carbs
BEST INDIVIDUAL PIZZA Chuck E. Cheese Individual Cheese540 calories19 g fat (8 g saturated)1,255 mg sodium69 g carbs
BEST MEAT-LOVER'S PIZZA Pizza Hut Meat Lover's 12" Pan Pizza (1 slice)330 calories18 g fat (7 g saturated, 0 g trans)820 mg sodium27 g carbs
Who doesnt love it! Football is starting! You know you will come across it! ENJOY!
Have a super AWESOME DAY!
Love Ya~ Fit Now Girl
By David Zinczenko, with Matt Goulding -for Nutrition
Visit Nutrition Home »
Somewhere between the brick ovens of Italy and the delivery cars of America something went horribly wrong. The traditional pizza, made with just bread, cheese and tomatoes, is now tricked out with inflated crusts, four-cheese toppings, and a surplus of pepperoni, all of which contribute to its quadrupled caloric count. And man, do we love it. With 69,000 pizza joints scattered across the U.S., it's no wonder that each man, woman and child devours an average of 46 slices a year.That's the equivalent of 23 pounds of pie!
Any way you slice it, we're taking in a lot more fat than our slimmer friends in Italy, where only 9 percent of the population is obese compared to our 34 percent . Their secret: Thin crust, half the formaggio, and extra vegetables. That's why we've included Best and Worst pizzas in our new book: Eat This, Not That! The Best (& Worst!) Foods in America! The following 7 problematic pies are pulled straight from the book: Avoid them at all costs, and see how, with the help of the Eat This, Not That! series, you can lose 10 pounds or more of belly fat--while still eating all of your favorite foods!
7. WORST SEAFOOD PIZZARed Lobster Lobster Pizza720 calories30 g fat (13 g saturated)1,390 mg sodium69 g carbs
It's a cool concept (certainly more appetizing than your grandfather's old anchovies habit), but it makes for a heavy meal that's stuffed with more sodium than you should eat in one sitting. Fare from the sea is one of the best ways to go, but sprinkled over a bed of starchy dough and fatty cheese and you've got a different story altogether. Billed as a starter, this Lobster Pizza is the only pizza on Red Lobster's menu. Luckily it shares space with one of the world's greatest appetizers--shrimp cocktail--and the chain restaurant is among the healthiest chain restaurants in the land, so you'll have no problem finding better options.
Eat This Instead!Chilled Jumbo Shrimp Cocktail120 calories1 g fat (0 g saturated)590 mg sodium9 g carbs
Note: This one simple Eat This, Not That! swap will save you 600 calories. Try this once a day with your other favorite foods and you'll lose more than a pound a week--without dieting!
6. WORST VEGGIE PIZZAPapa John's Pan Crust Garden Fresh Pizza (2 slices)740 calories38 g fat (12 g saturated)1,320 mg sodium78 g carbs
Just because it's topped with veggies doesn't make it healthy. The real problem here isn't the toppings, though; it's the excessively thick, greasy pan crust that sinks this veggie-strewn ship. Two slices of this garden fresh pie will set you back the caloric equivalent of 7 ½ Rice Krispies Treats, and it'll stuff your belly with as much salt as you'll find in nearly 4 large orders of McDonald's French Fries. Save over 300 calories by switching to a larger pie (14") with a thinner crust. Just another example of why crust is king when trying to find a healthy pie. (See other nutrition landmines masquerading as "healthy" meals on our SLIDESHOW: The 30 Worst Foods in America.)
Eat This Instead!Thin Crust Garden Fresh Pizza (2 slices)420 calories22 g fat (5 g saturated)940 mg sodium46 g carbs
5. WORST STUFFED PIZZASbarro Stuffed Pepperoni Pizza960 calories(Sbarro doesn't offer other nutritional information)
Sbarro's individual pizza slices are oversized to begin with, but throw in the stuffed factor and you're looking at this single worst slice of pizza in America--the equivalent of almost 4 pepperoni slices from Pizza Hut. A rule of thumb for ordering pizza in general (and it's especially applicable at Sbarro) is to always choose the thinnest crust possible, and to always avoid any "stuffed" options, which indicate at least double the toppings. Downsize this massive wedge for a Fresh Tomato Pizza--and be sure to limit yourself to just one.
Eat This Instead!Fresh Tomato Pizza450 calories
4. WORST PIZZA LUNCH COMBORomano's Macaroni Grill Sicilian Mio Pizza and Insalata Blu1,010 calories58 g fat (22 g saturated)2,755 mg sodium71 g carbs
Consuming over half your daily calories at lunch is asking for energy trouble in the afternoon (not to mention difficulties with your belt buckle). Macaroni Grill boasts about their perfect sized lunch combos as if super-sized individual pizzas and high-calorie "side" salads are a good thing. Even more disturbing is the fact that recent research found that people tend to underestimate portion sizes when their meals have more variety in them, so you're bound to eat more when you have more pieces to your meal. All the more reason to skip the Mac Grill combo meals and choose a simpler lunch, instead. (But beware: Healthy doesn't come easy at this restaurant, especially with pasta. Canneloni or Pasta Pomodoro are the only two bowls with less than 1,000 calories.)
(Beware the sodium overload on our list of The 20 Saltiest Foods in America 2009.)
Eat This Instead! Chicken Cannelloni Lunch590 calories29 g fat (17 g saturated)1,710 mg sodium41 g carbs
3. WORST CALZONEPizza Hut Meaty P'Zone Pizza1,480 calories66 g fat (30 g saturated, 2 g trans)3,680 mg sodium152 g carbs
The word "calzone" alone should spell trouble, but this Pizza Hut Meaty P'Zone takes bad pizza pockets to a completely different level. The worst part is that Pizza Hut brags about their massive P'Zone like it's something to be proud of: The website reads "Over 1 LB of pizza goodness." Why is it over a pound? Because it's a regular-sized 12" pizza folded over onto itself and stuffed with meat and cheese. There's nothing impressive about eating an entire pizza by yourself.
Eat This Instead!Meat Lover's 12" Pan Pizza (1 slice)330 calories18 g fat (7 g saturated, 0 g trans)820 mg sodium27 g carbs
2. WORST PIZZA APPETIZERUno Chicago Grill Pizza Skins2,400 calories155 g fat (45 g saturated)3,600 mg sodium195 g carbs
How are pizza skins different from an actual pizza? Well, they're not--they just come topped with crumbly processed bacon bits and a big fat dollop of sour cream. The only reason this monstrous dish didn't make it to our number one worst pizza spot is because it's supposed to be an appetizer, which means that some of the damage is mitigated by the fact that multiple people are digging in (or should be, at least). But even if you're traveling with a party of 5, it makes no sense to order what's essentially a family-sized pizza before your meal. To put it in perspective, a medium 12" pepperoni pizza from Pizza Hut only racks up 1,840 calories. That's nearly 600 fewer calories than you'll find in this one appetizer! Disgusting. (Related: Appetizers and drinks are both easy ways to ruin a meal. Avoid any item on our SLIDESHOW: The 20 Worst Drinks in America.)
Eat This Instead! Crispy Cheese Dippers840 calories48 g fat (18 g saturated)2,490 mg sodium
1. WORST PIZZA IN AMERICAUno Chicago Grill Chicago Classic Deep Dish Individual Pizza2,310 calories165 g fat (54 g saturated)4,920 mg sodium120 g carbs
This individual pizza has been named Worst Pizza in America three years in a row now, but Uno Chicago Grill doesn't seem to care--all they've done to minimize the epic impact of this monstrous meal is to change the nutrition labels on their website to reflect the calories "per serving," instead of the total calories per dish as a whole. What's revealing about that slight of hand is that it shows that Uno knowingly sells an individual pizza that actually has three servings' worth of calories, fat, sodium, and carbs. This one individual pizza has more calories than you should eat in a day and more than two days' worth of sodium. (That's as much salt as you'll find in 27 small bags of Frito Lays Potato Chips!) The only way to go at Uno is to steer away from the infamous deep dish Chicago-style pizzas and opt for a flatbread pie instead.
Eat This Instead!Cheese and Tomato Flatbread Pizza (1/2 pizza)405 calories16.5 g fat (7.5 g saturated)1,065 mg sodium46 g carbs
HALL OF FAMETHE BEST PIZZAS IN AMERICA
Next time you're hankering for a pie, grab a slice from one of these premium pizzas.
BEST VEGGIE PIZZAPizza Hut 12" Fit and Delicious Diced Red Tomato, Mushroom and Jalapeno (2 slices)300 calories16 g fat (7 g saturated)1,220 mg sodium46 g carbs
BEST HAWAIIAN PIZZA Domino's Thin Crust Ham and Pineapple Pizza (2 slices)294 calories14 g fat (5 g saturated)790 mg sodium 30 g carbs
BEST INDIVIDUAL PIZZA Chuck E. Cheese Individual Cheese540 calories19 g fat (8 g saturated)1,255 mg sodium69 g carbs
BEST MEAT-LOVER'S PIZZA Pizza Hut Meat Lover's 12" Pan Pizza (1 slice)330 calories18 g fat (7 g saturated, 0 g trans)820 mg sodium27 g carbs
Who doesnt love it! Football is starting! You know you will come across it! ENJOY!
Have a super AWESOME DAY!
Love Ya~ Fit Now Girl
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!
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!
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
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