TIP/ RECIPE OF THE DAY!!!

Tip of the day:  focus on one thing that you know

trips you up. And make it a goal to work on that one thing for the next 7 days.

This tip works really well because it gets you in the habit of small wins. I don't care

who you are or what stage you are at in your life right now. There is nobody who

can't use a small win to rebuild motivation and momentum.

Recipe of the day: Peanut Noodles with Shredded Chicken & Vegetables- yum yum!!!

6 servings, 1 1/2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

• 1 pound boneless, skinless chicken breasts
• 1/2 cup smooth natural peanut butter
• 2 tablespoons reduced-sodium soy sauce
• 2 teaspoons minced garlic
• 1 1/2 teaspoons chile-garlic sauce, or to taste (see Ingredient note)
• 1 teaspoon minced fresh ginger
• 8 ounces whole-wheat spaghetti
• 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

PREPARATION

1. Put a large pot of water on to boil for cooking pasta.
2. Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
3. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
4. Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 2 days. To serve, stir in 2 tablespoons warm water per portion; serve cold or reheat in microwave.

• Ingredient Note: Chile-garlic sauce (or chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets and keeps up to 1 year in the refrigerator.

NUTRITION

Per serving: 363 calories; 12 g fat (2 g sat, 0 g mono); 44 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 29 g protein; 7 g fiber; 348 mg sodium; 287 mg potassium.

Nutrition Bonus: Selenium (58% daily value), Fiber (27% dv), Vitamin C (25% dv), Magnesium (19% dv).

2 Carbohydrate Serving

One of my favorite cookbooks is the Paleo cookbook-Complete recipe guide to healthy eating. I own it. I will give you my review: Maybe you are someone that enjoys cooking or perhaps you are just learning how. It is even possible that you are just looking for a few new recipes that you can throw into the mix for something different one night for dinner. Regardless of your reasons, you are also going to want to be able to cook healthy for yourself and for your family.Everything that you need to create and design wonderful meals will be found here. You are going to have recipes that will give you a three course meal in no time flat. There are even wonderful recipes for breakfast such as omelets. Stop eating what you know is bad for you and start eating the right way. When you get the Paleo Cookbook, you are going to have three months to give them a try and see for yourself. The time is now to get fit, trim and healthy so you can have a more active lifestyle than you ever thought possible.

I’m constantly learning new things from the ebook, and incorporating and integrating that information for my lifestyle. Hundreds of thousands of people have benefited from the Paleo Cookbooks, and it isn’t hard to figure out why people keep coming back to order more copies. I myself reread the cookbook on a daily basis for info I might’ve missed. To this end, the book is at a very nominal price in order to reach as many folks with health problems ranging from skin ailments to weight issues as possible. To check it CLICK HERE. Hope you can enjoy it as much as I do. 

xoxo Ash

Listen to your body- food cravings

You make a choice that affects your health every time you’re in the kitchen, at the grocery store, or even at work. Are your decisions as fit as they can be? 
Sometimes you have to look deeper into these cravings. Why does it seem that we are always craving foods that are bad for us? When our bodies crave something, we often seek out foods that satisfy our food cravings to the extreme, whether it be salt, sugar, carbohydrates, or caffeine. Have you ever been told to listen to your body? When it craves a certain food or nutrient, it often points to something real going on in your body that should be addressed. Here are the answers to your questions about food cravings, plus a look at the five foods we crave the most.

Chocolate

According to the Journal of Nutrition, chocolate is the most widely craved food in America. Most people have a taste for chocolate, which helps, but chocolate also contains key ingredients that may be linked to why we crave it so much. For instance, many people seem to crave chocolate when they are stressed or feeling down. Chocolate’s reputation as an aphrodisiac stems from its phenylethylamine content, which regulates the body’s release of endorphins. Endorphins are natural mood lifters and often have a calming effect when the body is stressed. Chocolate also contains traces of tetrahydrocannabinol (THC), a substance found in marijuana. THCreacts with cells in the brain to release dopamine, one of the neurotransmitters responsible for the release of endorphins. The “high” from marijuana is therefore replicated to a much lesser degree when eating chocolate. In addition to its “feel good” qualities, chocolate contains large amounts of iron, a mineral that can be depleted during a woman’s menstruation cycle.  If you just have to get that chocolate fix, try dark chocolate to reap its antioxidant benefits!

Salt

Salt, which most people associate with potato chips or French fries, is another commonly craved food. Like chocolate, some people are drawn to salty foods over other types, which can contribute to the nature of their food cravings. Some experts believe that Americans are so accustomed to a high-sodium diet, that they go into salt “withdrawal” when their eating habits change. This dietary change can be a real shock to one’s system, particularly for those who are dieting or have very low-sodium intake. Slowly cutting back on salt, rather than completely cutting it out of your diet, is a more effective way to reduce your intake of sodium. Finally, a desire for salt may simply be a result of dehydration, the process by which your body loses water, electrolytes and salt. The best way to fight dehydration is by drinking more water and by replacing the lost salt. Many sports drinks like Gatorade and Powerade provide the necessary nutrients for hydration, especially after an intense workout. Sudden, excessive cravings for salt can also be a sign of some serious health conditions, such as diabetes, heart disease, and sickle cell anemia. If you experience symptoms of any of these diseases, you should consult your physician immediately.
Carbohydrates
A craving for carbohydrates usually results in the consumption of refined carbohydrates, which are made from refined sugars and white flour. Consuming these items cause a rapid increase in your body’s blood-sugar levels. Not surprisingly, carb cravings often occur in the mid-afternoon, when your energy stores are at their lowest. While a high-carb snack will give you more energy, it will also cause a sudden drop in energy, which will encourage even more unhealthy snacking. Many carbohydrates are also referred to as “comfort foods,” which people associate with pleasant feelings. When you need a jolt of energy or a mood enhancement, it is natural to turn to the foods that have created those feelings in the past. Instead of reaching for a bag of pretzels or a few (or maybe more) of your favorite cookies, eat a handful of nuts and dried fruit or yogurt to give you the energy you need. The fiber in the nuts will help you to feel full for longer, while the low-glycemic fruit will help to stabilize your blood sugar so that your energy stores aren’t depleted as quickly. Adding a source of protein like yogurt, which takes longer to digest, can also slow down your body’s response to the carbohydrates.

Caffeine

Do you reach for a caffeine fix every time you’re feeling tired? Those who have serious cravings for caffeine throughout the day are most likely suffering from an addiction to caffeine. Caffeine stimulates activity in the brain, which in turn, causes the release of the hormone adrenaline. Despite achieving the desired effect, after the dose of caffeine wears off, it often creates a craving for additional caffeine to recreate the effect. There are healthier, more effective ways of preventing fatigue throughout the day. First, make sure you are getting enough sleep! Second, exercise daily. Although many people mistakenly think that they will be more tired by exercising, they are actually wrong. Overall, exercise will increase your energy level and will enable you to overcome your food cravings. Lastly, make sure you eat a healthy snack that is high in protein and whole grains every few hours to maintain your energy.

Fat

When most of us crave fat, we don’t reach for a packet of nuts or a spoonful of flaxseed oil. Instead, we look for sources of saturated fats, such as potato chips, or snacks that satisfy our sweet tooth and our fat craving. Essential fatty acids are healthy fats that contain vitamins A, D and E, which your body uses for healthy skin, hair and nails. Because most Americans eat a diet that is lacking in these essential fats and oils, your body may crave them regularly. Unfortunately, when you respond by eating saturated fats, your body will continue to crave the fat it really needs. Fat also adds flavor and variety to our foods, which can be obtained by adding other healthy foods to your dishes. The next time you’re craving fat, try eating nuts or seeds, avocados, or salmon and tuna. As a healthy substitute for vegetable oil, use olive oil when cooking.

******Food cravings are natural and unavoidable. However, they don’t need to be detrimental to your health if you respond to them appropriately. Stop and think about the real reasons behind your cravings and find solutions that will satisfy them and, at the same time, improve your health. Listen to your body, but don’t let it control you!!!!! For more tips and advice, CHECK THIS SITE OUT for great guidance. 

Have a good day!

xoxo, Ash

WHAT- THIS ISN'T A DIET! It's a LIFESTYLE!

DIETING CAN BE FUN. HERE ARE SOME EXAMPLES OF HEALTHY MEALS YOU CAN EAT FOR BREAKFAST, LUNCH AND DINNER....MAYBE EVEN DESSERT :)

Breakfast:

Banana Nut Oatmeal

By combining Resistant Starch powerhouses banana and oatmeal, this morning meal alone gets you halfway to your goal of 10 grams daily. The walnuts add some omega-3s, too, to help burn extra fat.

1/2 cup old-fashioned rolled oats
1 cup water
1 banana, sliced
1 tablespoon chopped walnuts
1 teaspoon ground cinnamon

1. Combine oats and 1 cup water in a small microwave-safe bowl. Microwave on HIGH 3 minutes.

2. Top with banana slices, walnuts, and cinnamon.

Serving size: 

Calories 310; Fat 8g (sat 1g, mono1.5g, poly 4.5g); Cholesterol 0mg; Protein: 8g; Carbohydrate 57g; Sugars 16g; Fiber 9g; RS 5.2g; Sodium 0mg

Lunch:

Chicken Pita Sandwich

1 cup baby spinach
4 ounces cooked skinless, boneless chicken
1/2 cup sliced red bell pepper
2 tablespoons low-fat Italian vinaigrette
1 (6-inch) whole-grain pita, cut in half

1. Combine spinach, chicken, bell pepper, and vinaigrette in a bowl; toss gently.
2. Serve in pita halves.

Serving size: 

Calories 400; Fat 10g (sat 1.5g, mono1.5g, poly 2g); Cholesterol 95mg; Protein: 43g; Carbohydrate 36g; Sugars 5g; Fiber 6g; RS ; Sodium 670mg

Dinner:

Chicken Pasta Primavera

4 ounces dried whole-grain pasta
2 teaspoons olive oil
4 ounces skinless, boneless chicken breast, cut into strips
2 cups chopped tomato
1 onion, sliced
3 garlic cloves, minced
1 teaspoon dried oregano
Salt and pepper to taste
1 medium zucchini, sliced lengthwise into ribbons
2 tablespoons grated Parmesan cheese

1. Cook pasta according to package directions, omitting salt and fat. Drain.

2. Heat oil in a nonstick skillet over medium heat. Add chicken; cook 5 minutes.

3. Add tomatoes, onion, garlic, oregano, salt, and pepper to pan; cook 8 to 10 minutes.

4. Combine chicken mixture, pasta, and zucchini ribbons; toss gently. Top with Parmesan.

Serving size: 

Calories 410; Fat 9g (sat 2g, mono3.5g, poly 1g); Cholesterol 40mg; Protein: 28g; Carbohydrate 61g; Sugars 13g; Fiber 12g; RS 2g; Sodium 480mg

Dessert :)

Dark Chocolate & Oat Truffles

What's not to love about chocolate and peanut butter, especially when both are high in MUFAs? As a bonus, the oats provide resistant starch.

2 tablespoons peanut butter
2 tablespoons 1% low-fat milk
1/4 cup semisweet chocolate chips
3/4 cup old-fashioned rolled oats

1. Heat peanut butter, milk, and chocolate chips in a saucepan over low heat 3 minutes or until chips melt.

2. Stir in oats. Remove from heat.

3. With a spoon, small ice cream scoop, or melon baller, drop 8 ball-shaped portions on a wax paper?lined baking sheet. Let set in fridge 10 minutes.

Serving size: 

Calories 160; Fat 8g (sat 3g, mono3.5g, poly 1.5g); Cholesterol 0mg; Protein: 5g; Carbohydrate 19g; Sugars 7g; Fiber 3g; RS 1.7g; Sodium 40mg

This is just some examples of healthy nutritious meals you can eat in the day to keep your body right and energized. For more help and tips------------------>CHECK THIS OUT <-------------------------------------------------- TO CONTINUE YOUR HEALTHY JOURNEY

Email 

10 most nutritional FOODS!!!! ****

***The ten most nutritious foods are nutrient dense, meaning they have more nutrients per calorie than other foods. Such foods are often rich in vitamins, minerals and antioxidants that help protect against illness and disease. They are also either low in fat or a source of healthy fats; high in protein, which aids in muscle growth and repair; and high in FIBER, which maintains normal digestive functions-all leading to keep a healthy body for a healthy lifestyle. Start incorporating these into your diets and see how you feel after eating them. Changes are in the drop of your hands. Remember...you use your hands to put what you eat in your mouth..

Salmon

Salmon is considered a super food because it is high in protein, a good source of iron, low in saturated fats and rich in omega-3 fatty acids. Omega-3 fatty acids are essential for a healthy heart and cardiovascular functioning. The American Heart Association recommends consuming fatty fish such as salmon twice a week. A typical 3-oz. serving of Atlantic salmon has 175 calories, 10 g of fat, 0 sugars and 19 g of protein.

Eggs

Eggs are a rich source of vitamins and minerals, including choline, which aids in brain development and memory. They are also high in protein, low in carbohydrates, and contain healthy fats. The yolk contains much of the fat and is also a source of iron. A typical egg has 75 calories, 6 g of protein, no carbohydrates and 5 g of fat. If you are monitoring your fat intake, try including more of the egg whites in your DIET versus the whole egg.

Sweet Potatoes

Sweet potatoes are rich in antioxidants, which play a role in the prevention of heart disease and cancer. It is also a source of vitamins and minerals, such as calcium, iron, potassium and vitamins C and E. A typical large sweet potato has 162 calories, no fat and 6 g of fiber.

Quinoa

Quinoa is a grain alternative to refined, processed breads such as white or wheat bread. It is gluten-free and thus appropriate for people with food allergies or intolerances. Quinoa has more protein than other grains, and is a source of iron, riboflavin and magnesium. Just 1/2 cup of cooked quinoa has 5 g of protein, 5 g of fat and 5 g of dietary fiber.

Yogurt

Yogurt is a rich source of calcium to help strengthen bones. It is also rich in active bacterial cultures that contribute to a healthy digestive system and may help prevent yeast infections. Avoid sugary yogurts with fruit on the bottom, opting for plain varieties instead. Add berries and natural honey to control the amount of added sugar. A typical 1-cup serving of plain, skim-milk yogurt has approximately 140 calories, no of fat, and 14 g of protein.

Beans

Beans are high in dietary fiber and protein, but low-in fat. The fiber in beans helps to keep blood sugar levels steady, keep cravings down and lower overall calorie consumption. Include a variety of dry beans or low-sodium canned varieties in your diet, including navy, black, red, pinto and kidney beans. A typical 1-cup serving of boiled black beans have only 1 g of fat, 15 g of fiber and 15 g of protein.

Blueberries

Blueberries are rich in antioxidants which help to fight free radicals that contribute to illnesses such as cancer. Such antioxidants may also prevent cataracts, glaucoma, heart disease and ulcers. Blueberries are low in calories, have no fat and are low in sugar compared to other fruits such as melons. A 1-cup serving of blueberries has only 84 calories, no fat and 4 g of dietary fiber.

Walnuts

Walnuts are considered a super-food due to its many health benefits including protection against cancer and heart disease, maintaining cognitive function, and providing protection against inflammatory skin diseases such as psoriasis. These nuts are a rich source of omega-3 fatty acids, which is considered a "good" fat. A 1/4-cup serving of walnuts alone provide 90 percent of the daily quota of omega-3s recommended.

Spinach

Spinach is a rich source of vitamin C, calcium and antioxidants that aid in the prevention of disease. It also contains carotenids, which may assist in preventing macular degeneration, poor eyesight that may lead to blindness. Spinach also contains nearly 200 percent of the daily value required of vitamin K, which helps in reducing bone loss.

Oats

Oats are low in fat, and high in dietary fiber which assists in healthy digestion and waste elimination. Heart-healthy oats help keep blood glucose levels even thanks to their low-sugar and high-fiber content. This makes them a healthy grain alternative for diabetics or people who are trying to lose weight. A 100 g serving of raw oats has only 1 g of saturated fat, 11 g of dietary fiber and 17 g of protein.

These are foods to keep you on track for your big wedding day- or for any other day living a clean and lean lifestyle. I have found great tips and advice from this e-book online. It's  diet tips sent to me that comes out to be .33 cents a day WOW!! Imagine only spending .33c a day to help guide you to a better body. For more of these tips and foods to eat-------------------------------------------> CHECK THIS OUT  < -------------------------------------------------------It has a lot of healthy information to keep you moving and groovin. 

Healthy chocolate pb cake recipe!!

I've mentioned that getting fit is a lifestyle change. I don't believe in any gimmicks, weight loss pills or severe liquid diets. I am a healthy eater and I usually make very clean and lean choices-eventually your body will adapt to wanting it. But let me tell you-that does not stop my sweet tooth EVERY NIGHT! But that's okay because I save up for it and allow for it in my daily allotment. It's all about moderation and finding ways to make alternatives to some of your favorite foods. Some of my weaknesses are chocolate and peanut butter. This a recipe I use to indulgee in these cravings and not feel bad about it!!


Healthy Chocolate Peanut Butter Cake Recipe

This healthy cake recipe is as rich as any other chocolate peanut butter cake recipe, but it has yogurt and ground flaxseed meal in place of some of the butter and less sugar than most chocolate peanut butter cake recipes. To make this low fat cake recipe even more healthy, use an omega-3 enriched peanut butter, such as Smart Balance.
Prep Time: 20 minutes

Cook Time: 45 minutes

Total Time: 65 minutes

Ingredients:

1 cup all-purpose flour
3/4 cup white whole wheat flour
1-2/3 cups granulated sugar
3/4 cup unsweetened cocoa powder
1-1/2 tsp. baking soda
1 tsp. kosher salt
10 Tbsp. butter, softened to room temperature
1/4 cup ground flaxseed meal
16 oz. plain yogurt
2 large eggs, lightly beaten
1 tsp. vanilla
2/3 cup creamy peanut butter
2/3 cup mini chocolate chips
Preparation:

Preheat oven to 350 degrees F. Spray a 9 x 13 baking dish with cooking spray.

In a medium bowl, mix flours, sugar, cocoa powder, baking soda and salt. In a large bowl, beat butter, flaxseed meal, yogurt, eggs and vanilla together with an electric mixer. On low speed, add dry ingredients, beating until incorporated. Pour into prepared pan.

Bake 40-45 minutes until a knife inserted in the center comes out clean.

Remove cake from oven and immediately spread peanut butter over top, allowing the heat of the cake to melt the peanut butter into a soft, spreadable frosting. Sprinkle chocolate chips over peanut butter. Using a knife, swirl chocolate chips and peanut butter together.
Makes 18 servings of healthy chocolate peanut butter cake.

brides to be- DIET?

The wedding: It's the stuff dreams are made of and every bride wants to look perfect in her wedding dress.

But with so many Americans overweight, that means a lot of brides want to slim down and shape up. Dieting is always tough, but perhaps never tougher than when a woman has the added pressure of planning one of the most important days in her life.

Are you a bride-to-be seeking to shape up or slim down? Below are answers to some frequently asked bridal diet questions I found from an article on dateline NBC fitness experts:

When is the best time to start a diet before one's wedding?
“The amount of time you need really depends on how much weight you want to lose and how much toning you want to do,” says Flipse. “If you’d like to drop 10 lbs., you need at least 5-10 weeks. If you already ordered a dress in a smaller size and haven’t allowed enough time to sensibly and safely lose the weight you want, you better be sure to have a good tailor or postpone the wedding by a few more weeks.”

According to Conde, the goal is to lose body fat, not muscle tissue. “If you lose muscle while you are dieting, you will end up looking flabby or 'skinny fat.' And you’ll eventually gain the weight back. In an ideal world, you could safely lose up to 6 lbs. per month. Most people are not happy with that. You can accelerate your weight loss per week by increasing exercise or decreasing caloric intake. If you need to lose 30 lbs., think smart and start 6 months before your wedding.”

How important is the role of exercise? Is limiting food caloric intake enough? 
“There is no way to lose weight and get into wedding dress shape without exercise. Don’t even consider it,” says Flipse. “You do have the time for toning, stretching and/or more vigorous workouts if you just move it to the top of your priority list.”

Conde recommends dedicating at least an hour (three to four times per week) to workouts.  She emphasizes that decreasing caloric intake is vital. “Obviously, working out does burn calories and increases lean muscle mass, but if your caloric expenditure does not exceed your caloric intake, you will lose some weight, but never reach your goal.”

How much weight is too much weight to lose in such a short time frame?
“If you lose more than 10 pounds a month (and you are not obese), that is too much,” says Conde.

Any weight loss more than that isn’t sensible, say the experts. “Plus, you’ll feel exhausted, look run down, and be cranky all the time,” adds Flipse.

Are fad diets or diet pills OK if a bride is on a short timeline? “The problem and danger with diet pills is that those affect your nervous system. Most contain caffeine as the main ingredient which will make you feel edgy and moody,” says Conde. “Crash diets, on the other hand, make you feel lousy as most of them are too low in calories.”

If you must diet on a short time line, Conde suggests cutting calories. “Increase your protein, decrease your carbs and fat, and do not go below 1,200 calories. This can be done for a week or two before the wedding, then you should stop.”

What can one do about cravings for chocolate, refined carbs, etc. — which often get worse during stressful times?
“Cravings are much easier to handle when you aren’t trying to stick to diet rules that forbid certain foods,” points out Flipse. “They are also more manageable when you substitute the word ‘want’ for the word ‘crave.’ You can go ahead and have some of that chocolate, as long as you work it into your daily calorie and/or carbohydrate budget. By avoiding the word ‘crave’ you become empowered to chose what you’re going to eat (or not), rather than feel overcome by some primal urge.”

Should women take vitamins or other dietary supplements to help stay healthy ahead of the big day?
Yes, say both experts. "No one gets nearly the amount of vitamins and minerals from their diets alone," says Conde.

"Any woman who is restricting her caloric intake to lose weight will benefit by taking a multivitamin, and possibly some additional calcium," says Flipse. "The more limited or repetitious your food choices are, the more likely you’re not going to meet your daily nutritional requirements. A supplement will keep you covered if there are gaps in your diet, and provide the folic acid that is so important should you become pregnant in the near future,” says Flipse.

These are great tips from fitness experts Cynthia Conde and Robyn Flipse. The key is to treat your body nicely. Severe dieting calorie restriction always crashes and burns. Some great books to keep you on track and looking HOT CLICK HERE. Here you can find a success journal, checklist, restaurant guide, strategies, etc, etc. to help keep you right. Remember not everyone is perfect. Services/ products like these can be sitting in your hands to help you keep a positive mind set-even if you sneaked that brownie :) yummy yummy.....

You work too hard at losing weight to let the weekend blow your diet before your big wedding day. Although it seems far away, every little thing counts. And trust me- the addend little calories add up. Stay on track -- and still have fun -- with these smart-eating tips for avoiding cravings and overeating in social situations.

Your 3-Day Game Plan
Welcome to the weekend, when you kick off your shoes, pull on your jeans -- and fling your diet out the window! After watching what you eat all week, it's natural to want to indulge a little. The problem is that once you loosen the reins, it's easy to lose control. I've seen people erase in two days every ounce of progress they made all week.
Taking a step back for every step forward isn't just frustrating. It can lead to your giving up on slimming down. Eventually the yo-yoing can screw up your metabolism and make it even harder to drop pounds. To keep that from happening, try these stay-strong strategies for every situation, guaranteed to get you to Monday with your diet intact:

Calories Burned in 10 Minutes:

Indoor Activities:
• 28: Stretching or yoga
• 28: Household chores, light
• 34: Weight lifting, moderate
• 45: Household chores, moderate
• 59: Playing with kids
• 90: Sit-ups, vigorous
• 102: Stair machine/Treadmill

Feeling really motivated? If you have more time on the weekends or your day off, get outside and embrace winter and all the fun activities it has to offer. (I for one can’t wait to go snowboarding... wait, does that count as exercise? Yes!)

Outdoor Activities:
• 28: Playing catch
• 57: Walking, very brisk pace
• 62: Ice skating
• 66: Shoveling snow
• 66: Snowboarding
• 68: Downhill skiing, moderate effort
• 88: Snowshoeing
• 91: Cross-country skiing, light/moderate


Now remember- it is different for everyone based on height/ weight/ gender/ bmi (body mass index) but  this is an average amount burned. Just think doing house chores and you scrub a little harder or blast your favorite Michael Jackson song while dancing your way to a cleaner house. It's a win win situation. Now get moving!! If you are interested in more weight loss tips/ recipes: CLICK HERE. THIS IS A FUN BOOK CALLED FAT LOSS FOR IDIOTS. IT'LL GIVE YOU GREAT TIPS TO STAY ON TRACK :)

Back to healthy eating after overindulging!

How to Get Back to Healthy Eating After Overindulging!

It's distressingly common that a healthy diet will seem completely satisfying (or at least doable) until some sort of interruption comes along. Then, after a holiday or trip, you feel like your diet is ruined, and you don't want to give up your favorite foods all over again. If healthy eating is important to you, the attempt to get back to healthy eating after overindulging should be just as important. Luckily, it's doable. Here's tips to help you get back to a healthy lifestyle!

1
Recommit to healthy eating. Realize that although mistakes were made, you have all the same reasons that you did before to value healthy eating.
2
Start right away. It's always easier to think you will get back to healthy eating after overindulging as long as you can do it next week, but next week it will seem just as hard as it does today. If you absolutely can't bring yourself to start eating healthy right away, set a firm date to return to your plan.
3
Make sure you have plenty of healthy food options that satisfy your cravings. For example, if you've got a sweet tooth, try to keep fruit in the house. Doing this will help you feel less deprived as you start to get back to healthy eating after overindulging.
4
Consider a diet plan that includes the occasional indulgence. For example, if you allow yourself to eat any treat you want on holidays, or even once a week, realizing that this has happened won't make you feel that you have failed at healthy eating. Maybe it would be better to eat healthy food all the time, but the important thing is to make a constant effort and not become discouraged.
5
Maintain a positive attitude. Beating yourself up about what you've already done is unlikely to help anything. If you have trouble staying positive, remind yourself that you got back on your diet plan when it was tough, and you are now facing the challenges of healthy eating fair and square.

If you think you'll be in a situation that will tempt you to overindulge again, for example an upcoming holiday season or vacation, try to make a plan ahead of time about what indulgences you will allow and how you will stay healthy during this time.

Or try one of these easy snack ideas for 250 calories or less to keep your blood sugar level:

• 1 small apple, 12 almonds + ice water with lemon =170 calories

• 1 cup baby carrots + 1/4 cup hummus = 157 calories

• 1 cup strawberries + 2 Tbsp. non-fat plain yogurt =70 calories

• 1 cup cantaloupe + 2 small gingersnaps = 113 calories

• 1/2 cup nonfat cottage cheese + 1/2 cup fresh mandarin oranges = 122 calories

• Hard-boiled egg, sliced, on 1 slice whole-wheat toast with 2 tsp. Dijon mustard = 141 calories

• 1 small apple + 1 Tbsp. natural creamy peanut butter = 172 calories