FAST Ways to Lose Weight

Hello Fit-NOW Friends!

I hope you had an amazing weekend! It's another beautiful Monday and in my search for some new ways to try to lose weight, I came across another helpful website, allwomanstalk.com, that appears to have a number of "blogger" type profiles. They have a lot of interesting articles, but the one that caught my eye was the one titled 65 FAST Ways to Lose Weight written by Jennifer. I hope you can take a few of these ideas and implement them into your everyday routine to help reach your goal or maintain the goal you have reached!! Let's kick some butt today in the weight loss department.


1. Prepare your own meals:
This will help you not only control your calorie intake, but also your portion control. Don't try to change everything at once, start out small and focus on one meal. Breakfast is an important meal of the day to get you going! First start for a week of making a healthy breakfast at home, such as oatmeal or some eggs. Then the following week, start with dinner.


2. Learn what a serving size is: A serving of meat or fish should be about the size of a deck of cards. A serving of almost everything else ought to fit in the palm of your hand. And most importantly, if you feel full, do not make yourself eat up everything you have left on your plate. Listen to your body and you will know when it’s the right time to stop.

3. Learn which foods are good for you and which ones are bad: Maybe it's time to look up the food that you are eating on a daily basis, even if you think it's healthy. You might be surprised that you are sabotaging your healthy eating. Educate yourself and don't assume.


4. Increase your Fiber intake:

Fiber is essential for your healthy weight loss, your digestive system will run smoothly, your body will be able to naturally detox, your metabolism will go up and you will feel healthier overall. Make oatmeal your daily breakfast and have a few vegetable salads during the day to get the fiber you need and you will see how fast you will start losing weight.

5. Don't skip on the Protein:
It’s very important to have balanced diet when trying to lose weight fast. That’s why you need to make sure that at least two of your daily meals contain sufficient amount of protein. Eggs, white meat, fish would be the best natural sources of protein for you. In case you are vegetarian, you might enjoy such foods as tofu, beans, asparagus that also have plenty of protein your body needs to start losing extra weight. Not only protein helps you feel fuller, it also repairs the muscles after your workouts and contributes to the beauty of your skin, nails and hair.

Obviously, that wasn't 65 ideas today, sooooo check back next week for more simple ideas to add to your everyday life to help you lose that weight fast. It's a life style, not a fade.


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

Have an awesome day!

♥Fit~NOW~Girl♥

True Beauty

Hello Fit-NOW Friends!

I hope you had a great week! Starting today, let's turn our can'ts into cans, and our dreams into plans. I found several beautiful quotes from Audrey Hepburn that I would like to share with you. She was an amazing and inspirational woman!

Audrey also said,
“Nothing is impossible, the word itself says 'I'm possible'!” 


And I think this one is one of my favorites!
“The beauty of a woman is not in the clothes she wears, the figure that she carries, or the way she combs her hair. The beauty of a woman is seen in her eyes, because that is the doorway to her heart, the place where love resides. True beauty in a woman is reflected in her soul. It's the caring that she lovingly gives, the passion that she shows & the beauty of a woman only grows with passing years.” 


Let's take a moment to open that doorway to our heart and recognize the beauty that is within each of us.


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

Have an awesome day!

♥Fit~NOW~Girl♥

Avocado, Onion and Tomato Salad

Hello Fit-NOW-Friends!

I found this delicious and quick salad on Foodie Crush blog. This is a great way to use the fresh veggies in your garden! Don't have a garden? No worries! Check out and support your local Farmer's Market and/or local grocery store for these yummy items.

Avocado, Onion and Tomato Salad
serves one
1 large tomato, sliced in thick slices
1/2 avocado, sliced
2 slices red onion, I prefer mine nearly shaved
6 cherry tomatoes, halved
sprig of fresh tarragon
1 T fruity olive oil, the best you can afford
1/2 tsp champagne vinegar
Put tomatoes, avocado and sliced onion on a small plate, sprinkle with tarragon leaves and dress with the olive oil and vinegar. Add kosher or sea salt and some pepper to taste. The olive oil is really the key and main flavor so add more to taste and make sure its good and fruity to complement the freshness of the other ingredients.


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

Have an awesome day!

♥Fit~NOW~Girl♥

Volume 2 - 100 Calorie Snacks

Hello Fit-NOW-Friends!

Did you try any of those delicious, quick, and healthy snack from last week? Which one did you like best? Feel free to add a comment of what you tried!

Here are some more ideas from WebMD website to stock up your cabinet and have on hand.

Three Crackers With Cheese

Choosing whole-grain crackers is the key to this classic snack. The fiber will keep you feeling full between meals, and the cheese provides protein and calcium. To stay under 100 calories, cut up one slice of low-fat cheese and split it over three crackers.

• Saturated Fat: 1.2 g
• Sodium: 397 mg
• Cholesterol: 7 mg

Six Whole-Grain Pretzel Sticks

For those who don't like nuts, pretzels are just as convenient when you're on the move. To stay under 100 calories, stick to six whole-grain pretzel sticks. This snack is cholesterol-free, low in fat and sugar, and provides more than 3 g of fiber to help tide you over.

• Saturated Fat: 0.4g
• Sodium: 257mg
• Cholesterol: 0 m

1/3 Cup Edamame

These young soybeans are among the healthiest snacks you can find. A third of a cup has more than 8 g of protein and 4 g of fiber to help keep you full. As a bonus, you’ll get nearly 10% of your recommended daily allowance of iron. Edamame is available in ready-to-eat containers for a quick snack on the run.

• Saturated Fat: 0.5 g
• Sodium: 4.5 mg
• Cholesterol: 0 mg

Eight Baby Carrots with Hummus

When you're craving a satisfying crunch, dip eight large baby carrots into 2 tablespoons of hummus. Carrots are an excellent source of vitamin A and beta carotene, while hummus adds protein. Pre-packaged baby carrots are convenient, and there are many varieties of hummus available.

• Saturated fat: 0.4 g
• Sodium: 210 mg
• Cholesterol: 0 mg

Apple Slices With Peanut Butter

Mixing sweet with salty is a tried and true way to satisfy the munchies. Measure 3/4 cup of apple slices and spread a thin layer of unsalted peanut butter on each slice. To stay near the 90-calorie mark, don't use more than 2 teaspoons of peanut butter in all.

• Saturated fat: 0.8 g
• Sodium: 2 mg
• Cholesterol: 0 mg

Yogurt With Sunflower Seeds

Stir a teaspoon of sunflower seeds into 1/2 cup of nonfat plain yogurt. The seeds add plenty of texture but only 19 calories. The yogurt is a good source of protein, and the entire snack has less than half a gram of saturated fat. Make sure to use unsalted sunflower seeds, especially if you are watching your sodium.

• Saturated Fat: 0.26 g
• Sodium: 0 mg
• Cholesterol: 0 mg
  
  
   

20 Pistachios

Don't let the high fat content in pistachios scare you off -- most of the fat is unsaturated or "good" fat. Eat 20 pistachios, and you'll only take in 80 calories and less than a gram of saturated fat. Plus, they're rich in protein, fiber, and several key vitamins and minerals. To avoid an unhealthy dose of sodium, eat them raw or dry roasted without salt.

• Saturated Fat: 0.8 g
• Sodium: 0 mg
  Cholesterol: 0 mg

Frozen Banana Pop

If you're looking for a creative way to add more fruit to your diet, try frozen banana pops. Slice several peeled bananas in half and insert Popsicle sticks. Coat each half with an ounce of low-fat plain yogurt. Put the pops in the freezer, and soon you'll have ready-to-eat low-calorie treats. At just under 80 calories a pop, this is a snack you can feel good about.

• Saturated fat: 0.35 g
• Sodium: 3 mg
  Cholesterol: 7 mg
  

Not-So-Super Snacks

Don't make a habit of snacking on 100-calorie packs of crackers and cookies, which are mainly made with refined flour. These snack packs may be low in calories, but they're also low in nutrients. It's better to make your snacks work for you by delivering protein, fiber, or antioxidants.



Until Next time!

Keep healthy, keep safe and keep going!

Have an awesome day!


♥Fit~NOW~Girl♥

Top 7 Exercise Motivation Secrets

Hello Fit-NOW friends!

Summer is right around the corner! It's time to buckle down and focus on what motivates us to get the results we want. As you will see in the Ladies Fitness Bootcamp newsletter this week, we have a little competition going! Who's going to win?!

Here are some secrets to help motivate you to keep coming back and find those results. The article is from topendsports website and written by Gillian Hood-Gabrielson.

Get Moving!: Top 7 Exercise Motivation Secrets

Let's face it, we all know we need to exercise. Many of us know how to exercise. How many books and videos do you own? How many gym memberships have you had in your life? You may even be an expert on the perfect exercises for your body. But you're not doing it! Why? Well the problem isn't lack of knowledge, it's lack of motivation. Does this sound familiar?
What can you do? Focus less on gaining more knowledge, and more on getting and staying motivated. As you become more consistent and start seeing results, you will be able to apply all that knowledge. Here are seven secrets to getting and staying motivated:

Secret One: Find Your "Why"

In order to be successful at any endeavor, we must have a good reason for doing it in the first place. Exercise is no exception. What will get you up in the morning on those cold, dark days when you just want to stay in bed? Many people say "because I want to lose weight" or "I want to be fit". While these are good goals, they are not good enough reasons for long term success. You must dig deeper. What is important to you? What do you value in life? Answer these questions, then see how a regular exercise program can support your values.

Secret Two: Make a Commitment

Once you find your "why", it's time to make a commitment. Here is a definition of commitment you may not have heard: a commitment is the ability to carry out a worthy decision, even when the excitement of making that decision has passed. Read that definition again, and really understand it. How many times have you been excited to start an exercise program, only to become bored or distracted by other things? As soon as the excitement passes, so do your exercise plans. Be sure you are ready to commit, and if you are not, then commit to not exercising. That way you can let go of the guilt and commit when you are ready.

Secret Three: Set Daily, Measurable and Realistic Goals

If your only goal is to lose 40 pounds it will be a while before you feel successful. After all, it can take a while to see such results. Rather, set daily measurable, achievable goals that allow you to feel successful every day. Keep a weekly diary and set goals each day for what kind of exercise you will do, how long you will workout, how hard you will exercise, etc.

Secret Four: Keep Track of Your Progress

After you set your goals and write them down, you want to also chart your progress. Be sure to write down your daily achievements to compare to your goals. This will become extremely motivating as you see yourself meeting your goals. With consistent exercise, you will also see your workouts becoming easier and your ability to work harder and longer. This often happens faster than visible results on your body, such as weight loss or definition. Many people become frustrated and quit exercise right before big changes are about to happen, because they don't see the results on their bodies. Seeing measurable progress on paper will keep you motivated while you work towards the bigger goals you have set for yourself.

Secret Five: Get Objective Feedback

You may know what a good workout feels like - you have that endorphin "high" after exercise, or you have energy to spare all day long. But do you know what an effective workout feels like? It is hard to know how effective your workout is every day without waiting for weeks or months to see the results. What if you could see day after day how many calories you burned, or what your heart rate was each workout? Using a heart rate monitor can tell you if you are working too hard or not hard enough. What about calories? An accelerometer can tell you all day long how many calories you are burning and keep you motivated to move! When you look for ways to add activity to your day it becomes a fun game and you can instantly see the results.

Secret Six: Avoid the "All or Nothing" Mentality

Have you had plans to exercise five times one week and the first day something happened and you didn't exercise? When this happens, many people give up on the rest of the week This is known as the All or Nothing Mentality. Keep away from this - it doesn't work. If you approach your exercise and nutrition program in that manner, you set yourself up for failure. Allow for flexibility in your exercise plans and know one missed day is not a setback.

Secret Seven: Be Accountable!

About 95% of all participants in an exercise program will stop exercising. Why? No support. Research has shown that exercisers with some kind of support system have a better chance of continuing exercise. You need someone who will also hold you accountable for your exercise. Working with someone like a personal trainer, a coach or a mentor will give you the support you need and you can work together to identify barriers to keeping your commitment and develop strategies to overcome these obstacles. Most people need far more support, follow up and accountability than they think to start and maintain an exercise program.

In the interest of avoiding the all or nothing mentality, don't try to implement all these secrets at once. Pick one or two and when you have those working, add another secret. Just like results from exercise, building motivation and consistency will take time. Fitness is not just about reaching a destination, it is a journey where you will learn much about yourself and grow from your experiences. Keep your short term goals in mind, and enjoy the journey to reaching your ultimate goals.
Ok, Fit-NOW-Friends - let's take these "secrets" and put them to work for us today!
Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!


♥Fit~NOW~Girl♥

Pesto Philly Chicken

Hello Fit-NOW Friends!

I came across this low carb; easy chicken dinner option on the Fat Secret website. Enjoy!

Pesto Philly Chicken

 

Ingredients

• 4 tbsp light cream cheese
• 1/8 cup pesto sauce
• 4 medium chicken breasts
• 1 tsp olive oil
• 1/3 cup chicken broth, low sodium

Directions

1. Heat oil in large non-stick skillet on medium heat.
2. Add chicken. Cook 6 to 8 minutes on each side or until done (170 °F (75 °C)). Transfer to plate; cover to keep warm.
3. Add cream cheese spread to skillet. Cook on medium heat 5 minutes or until melted, stirring constantly.
4. Whisk in broth and pesto (2 tablespoons). Cook and stir 2 to 3 minutes or until sauce is thickened and well blended. Pour over chicken.

Add some grilled or steamed veggies as a delicious side.

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

Have an awesome day!

♥Fit~NOW~Girl♥

100 Calorie Snacks

Hello Fit-NOW-Friends!

Are you looking for a delicious, quick, and healthy snack that won't ruin your diet? Here are some ideas from WebMD website to stock up your cabinet and have on hand.

1/2 Cup Slow-Churned Ice Cream

Surprise! Ice cream tops our list of low-calorie snacks. The key is to look for slow-churned or double-churned varieties. This refers to a process that reduces fat and calories while retaining the creamy texture of full-fat varieties, so 1/2 cup has just 100 calories. As a bonus, you’ll get some protein and calcium.

• Saturated Fat: 2 g
• Sodium: 45 mg
• Cholesterol: 20 mg
• Carbs: 15 g

6 Cups Microwave Popcorn

When you want a large snack with a small calorie count, popcorn delivers. Some microwave brands have just 100 calories in 6 cups. "You have to chew it, so it's satisfying," says Joan Salge Blake, RD, a spokesperson for the American Dietetic Association. It's also high in fiber, which can help you stay full longer.

• Saturated Fat: 0.5 g
• Sodium: 220 mg
• Cholesterol: 0 mg
• Carbs: 24 g

Mini Quesadilla

You may not expect cheese quesadillas to make a list of low-calorie snacks, but try this recipe: sprinkle an ounce of grated low-fat cheddar cheese over a corn tortilla. Fold in half and microwave for 20 seconds. This quick and tasty snack has only 100 calories and 1.3 g of saturated fat.

• Saturated Fat: 1.3 g
• Sodium: 182 mg
• Cholesterol: 6 mg

Cottage Cheese and Cantaloupe

Cottage cheese is a protein powerhouse, with 1/2 cup delivering 14 g. Like fiber, protein can help you stay full longer. Enjoy low-fat cottage cheese plain or with a side of fruit. A small wedge of cantaloupe brings the total calories to 100.

• Saturated Fat: 0.7 g
• Sodium: 468 mg
• Cholesterol: 5 mg

Fourteen Almonds

When the munchies strike while you're on the go, there are few things more convenient than nuts. You can eat 14 almonds without hitting the 100-calorie mark. Plus, they're rich in fiber and protein, which help keep hunger at bay. "They're a great snack when you're stuck in traffic," Blake adds.

• Saturated Fat: 0.63 g
• Sodium: 0 mg
• Cholesterol: 0 mg

Baked Apple

Apples are still one of the healthiest snacks around, and there are plenty of ways to put a twist on this old standby. Blake recommends enjoying baked apples – they taste like dessert but provide the same vitamins and fiber as their fresh counterparts. You can even sprinkle cinnamon on top without adding calories.

• Saturated Fat: 0 g
• Sodium: 2 mg
• Cholesterol: 0 mg

Cheese-Stuffed Pita Pocket

Here's one that's easy to make and gives you the satisfaction of biting into a sandwich. Grab a whole-grain pita pocket and stuff it with 1/2 ounce part-skim ricotta cheese. The fiber and protein will help fill you up, and the whole snack has less than a gram of saturated fat.

• Saturated Fat: 0.8 g
• Sodium: 149 mg
• Cholesterol: 4 mg

Blueberry Smoothie

A fruit smoothie offers a scrumptious way to get in some extra calcium and antioxidants during your day. Try blending 1/3 cup of nonfat yogurt with 2/3 cup of frozen blueberries and ice. "It's very refreshing and very cold," Blake says. "That slows down your ability to drink quickly." Snacks that take more time to finish are often more satisfying.

• Saturated Fat: 0 g
• Sodium: 59 mg
• Cholesterol: 2 mg

3/4 Cup Frozen Mango Cubes

You can buy these pre-packaged or make them yourself. "It's like having frozen candy," Blake says. "It's a great way to get beta-carotene and fiber while satisfying your sweet tooth." A 3/4 cup serving has just 90 calories and provides 60% of your recommended daily allowance of vitamin C.

• Saturated Fat: 0 g
• Sodium: 0 mg
• Cholesterol: 0 mg

Check back next Monday for more of these scrumptious 100 calorie snacks next Monday!

Until Next time!

Keep healthy, keep safe and keep going!

Have an awesome day!


♥Fit~NOW~Girl♥