Saturday, October 31, 2009

 I love granola but it is something I can not have unless it is all Gluten free (since I have celiac disease).  This is a great recipe, I am still on the hunt for a great Gluten free one.  Hope you love this..try it over your favorite all natural yogurt.

Granola Recipe:
3 cups old-fashioned rolled oats (not instant)
3/4 cups of sliced or slivered almonds
1/2 cup raw sunflower seeds
1/2 cup  raw pumpkin seeds
1/2 tablespoon wheat germ or flax seed (optional)
1/2 tablespoon ground cinnamon
1/4 teaspoon salt
2 tablespoons canola oil or 2 tablespoons unsalted butter, melted
1/2 cup pure maple syrup (preferably Grade A Dark Amber)
1 cup dried fruits (cranberries, cherries, apricots, dates, figs, and/or raisins) (optional)
Preheat oven to 325 degrees F and place rack in the center of the oven. Either spray with spray butter or line a baking sheet with parchment paper.
In a large bowl combine the rolled oats, nuts, seeds, wheat germ, ground cinnamon, and salt. 
In a small bowl, stir together the oil (or melted butter), and maple syrup. Pour this mixture over the dry ingredients and toss together, making sure all the dry ingredients are coated with the liquid. Spread onto the greased baking sheet and bake for about 30 - 45 minutes or until golden brown, stirring occasionally so the mixture browns evenly. (The browner the granola gets (without burning) the crunchier the granola will be.) Place on a wire rack to cool. You will notice that the granola may still be sticky when it is removed from the oven but it will become crisp and dry as it cools. Make sure to break up any large clumps of granola while the mixture is still warm. Once the granola has completely cooled, store in an airtight container or plastic bag in the refrigerator. It will keep for several weeks.
Makes about 5 cups.
Note:  Once the granola has cooled completely you can add a variety of dried fruits; cherries, cranberries, raisins, and apricots are popular choices.

Some cool tools to check out!!!!!

For most people, the idea of getting in shape is daunting to say the least, so any support to help you reach your goals is worth a look. Here are some tools that will help you keep a calorie log or  fat grams log, or maybe how many calories you are burning for a particular workout. Here is  a collection of various tools that I hope help you make great decisions that lead to your success. If you have any that are your favorites, I’ll add those too!
WebMD Food-O-Meter
WebMD Portion Size Plate
What Spice goes good with what type of Food
• Calories Burned during Exercise  This is one of my favorites
Get Moving Calculator
Nutrition Labels
Diet Facts
Calories Burned, BMI, BMR & RMR Calculator 
The Daily Plate
Fast Food Calorie Counter

Tuesday, October 27, 2009

It's not about the scale!!

So many people get discouraged about their weight and the numbers they see on the scale. This is really important to address because fitness is not about how much you weigh. It took me a LONG time to realize this and I don't want it to take you as long as it took me! I PROMISE that once you hurdle the obsession with the number of pounds you weigh, the less worry and stress you'll feel, and the more empowered and confident you'll be.

When you start a workout program, especially one that includes weight lifting, which I HIGHLY recommend, you'll gain muscle to replace the fat you'll be ridding yourself of. More muscle burns fat! When the muscle you build takes the place of your old fat, it will occupy less will weigh more! Therefore you may experience either weight gain OR no change in your weight at all. So if you experience this, measure yourself!

Measuring is a much more accurate way of determining whether you're getting results! I recommend taking "before" measurements and "after" measurements (as well as photographs) and updating them on a regular, monthly basis. Take measurements around your chest, waist, hips, thighs, and upper arms. When you remeasure yourself a month later and notice that the measurements have become smaller, even if the number on the scale remains the same, you're doing AWESOME!

I have, however, had a friend explain to me that she was losing inches and seeing a difference in the way her pants were fitting (even losing a pant size), but was STILL discouraged because the number on the scale still was not budging, and THAT is where she wanted to see the change. I'm sorry, but this scenario is going to bring you nothing but heartbreak over and over again. If you fall under this category, I recommend NOT OWNING A SCALE AT ALL.

I, personally, hardly ever weigh myself. I know that if my pants are fitting great and I'm noticing a more lean figure and muscle definition...and I FEEL great...I'm getting closer and closer to reaching my goals. It has absolutely nothing to do with how much I weigh. That was my old thinking.

You HAVE to change your thinking, and do it as soon as possible! When you do, all those results you THINK you haven't been seeing will become successes you've been waiting for that are getting you closer to achieving your ultimate goal!

Thursday, October 22, 2009

Fair Food!!! This will shock you!!

We all know it is fair time here in North Carolina, and what that means in the South is; that it is a free for all in eating fried foods...and I don't just mean your normal everyday fried foods like French Fries or Funnel Cake but nasty stuff like deep fried twinkies and chocolate covered bacon (come on who eats that).  So I will give the calorie count and fat content of the most popular.  Now don't get me wrong I have a favorite at the fair it is cotton it with a Diet Coke.  But, I do have my limits.  But I do know my system could not handle it...nor do I like the feeling the next morning from it, I recommend mint tea it helps sooth the stomach ;-)

Deep Fried Cheesecake (1)

655 Cal
47 Grams of Fat

Fried Snickers (1)

444 Cal
29 Grams of Fat

Fried Twinkie(1)
420 Cal
34 Grams of fat

Funnel Cake (1)
760 Cal
44 Grams of Fat

Cotton Candy
171 Cal
0 Fat
100% Pure Sugar

Bloomin Onion (1/4 of one)
787 Cal (making it 3148 cal for one) this is what most people SHOULD have in two days
70.3 Grams Of Fat (total for one 281.2 this is the normal fat intake for one person for about a week or week in half)
1261 mg of Sodium (total of 5044mg for the whole thing,  this is a heart attack waiting to happen)

Turkey Leg (you know you have seen it...YUCK)
1136 Cal
54g of Fat

Pumpkin Scones and Alternative Recipe


-2 cups all-purpose flour
-7 tbsp sugar
-1 tbsp baking powder
-1/2 tsp salt
-1/2 tsp ground cinnamon
-1/2 tsp ground nutmeg
-1/4 tsp cloves
-1/4 tsp ginger
-6 tbsp cold butter
-1/2 cup canned pumpkin
-3 tbsp half and half
-1 large egg

-preheat oven to 425
-lightly oil a baking sheet or line with parchment paper
-combine flour, sugar, baking powder, salt, and spices in a large bowl
-using a pastry knife, fork, or food processor, cut butter into dry ingredients until mixture is crumbly and no chunks of butter are obvious
-set aside
-in a separate bowl, whisk together pumpkin, half and half, and egg
-fold wet ingredients into dry ingredients
-form the dough into a ball
-pat out the dough onto a lightly floured surface and form it into a 1-inch thinck rectangle (about 9 inches long by 3 inches wide)
-use a knife or pizza cutter to slice the dough twice through the width, making three equal portions
-cut those three slices diagonally so that you have 6 triangular slices of dough (I sometimes like to make more out of the dough for smaller portions)
-place on prepared baking sheet
-bake for 14-16 minutes (they should be starting to turn light brown....don't overbake!)
-place on wire rack to cool

Directions for plain glaze:
-mix the powdered sugar and 2 tbsp milk together until smooth
-when scones are cool, paint the glaze over the top of each scone

Spiced glaze directions:
-as the plain glaze firms up, combine the ingredients for the spiced glaze
-drizzle this thicker glaze over the scones and allow the icing to dry before serving (at least 1 hour)


-1 cup whole wheat flour
-4 tbsp ground flaxseed
-4 tbp wheat germ
-1/2 cup ground oatmeal
-4 tbsp honey
-4 tbsp sugar (yes sugar)
-1 tbsp baking powder
-1/2 tsp salt
-1/2 tsp ground cinnamon
-1/2 tsp ground nutmeg
-1/4 tsp cloves
-1/4 tsp ginger
-6 tbsp cold butter
-1/2 cup canned pumpkin
-3 tbsp soy milk
-1 large egg

-preheat oven to 425
-lightly oil a baking sheet or line with parchment paper
-combine flour, flaxseed, wheat germ, ground oatmeal, sugar, baking powder, salt, and spices in a large bowl
-using a pastry knife, fork, or food processor, cut butter into dry ingredients until mixture is crumbly and no chunks of butter are obvious
-set aside
-in a separate bowl, whisk together pumpkin, soy milk, honey, and egg
-fold wet ingredients into dry ingredients
-form the dough into a ball
-pat out the dough onto a lightly floured surface and form it into a 1-inch thinck rectangle (about 9 inches long by 3 inches wide)
-use a knife or pizza cutter to slice the dough twice through the width, making three equal portions
-cut those three slices diagonally so that you have 6 triangular slices of dough (I sometimes like to make more out of the dough for smaller portions)
-place on prepared baking sheet
-bake for 10-15 minutes (they should be starting to turn light brown....don't overbake!)
-place on wire rack to cool

Omit the glazes all-together and drizzle with honey, but keep dry until you eat them.

The only thing I didn't substitute was the butter, but you could try leaving it out or adding 1/4 cup extra pumpkin or apple sauce to the wet ingredients.

You could even try adding dark chocolate chunks to the dough for a variation.


Wednesday, October 21, 2009



You've got to get up every single morning with the determination that you're going to bed every night with satisfaction. Don't go to bed disappointed you didn't eat well or get your workout in! Plan and execute!

Monday, October 19, 2009

5 Fat Buring Tips!!

Have you've fallen off track and  having a hard time getting back on? Or that you're having a hard time getting rid of some stubborn fat? I'm here to help you by giving you some fat burning tips! Here are 5 that are sure to get the fat melting!

1) Never let yourself plateau! (you have to push pass this)
It's important to note that our bodies are built to adapt, so when you're doing the same workouts month after month your body will begin to take notice and work much more efficiently. You do not want this if you want results! Take your body outside it's comfort zone and mix up your workout schedule every month....or every couple weeks! (trust me when I say this works)!!

2) Lift weight and don't be afraid to get heavy!
Lifting weight is a great way to lose fat! Muscle burns fat! I can't stress how much! I know some of you women might feel like you'll bulk up lifting heavy, but our body's weren't really designed for bulkiness, so go ahead! I do! And my body is a fat burning machine because of it! And if you do feel like you're getting bulky, take your weight down a few pounds and stick to reps between 12-15.

3) Circuit or Interval train!
Circuit training allows you get more burn in. Work in 10 different exercises with very little rest in between. Because you're switching exercises at such a rapid pace, you're working a lot of different muscle groups and burning a lot more calories! Or here's another idea...if you're doing cardio and running on the treadmill for an hour..................BORING and not as effective as if you introduce change. Split up your time into 4 different segments and do one 15 minute segment with the treadmill, one with the stairclimber, one with the elliptical, and one with the bike! You'll burn more calories and work your body in more ways! Which in turn = more effective use of your workout time! Plus it is alot more fun

4) Toss the simple carbs and refined flour!
I know those yummy simple carbs are hard to live without, ( I love my synder chips) but it can be done! I do it, and so you can you! If you want to ever see that six pack you HAVE to eat right. Stay away from empty, simple, refined carbs such as white bread, pasta, and rice...and, of course, baked goods and sweet treats are out of the picture! Instead eat whole wheat or whole grains! Sugar and white flour are two MAJOR road blocks in the success of a smokin hot midsection!

5) Eat often!
Eat 5-6 times a day at 2-3 hour intervals! I know I've been repeating this a lot lately, but eating frequent smaller meals throughout the day keeps your metabolism up! Most people think they'll be eating too much, but you won't. You're body was meant to burn the fuel you feed it! Would you go without putting gas in you car? I don't think so.

These are just a few tips, but the main ones that are sure to put you back on the right track.

Sunday, October 18, 2009

Week 5.5 almost 6 of P90X....BRING IT!!!!!!!!!!!!!!!!

Ok... you can say I am addicted to P90X, it seems I can't wait to get to the workouts...well maybe I could delay the Plyometrics at times.  It truly is a love hate thing with that DVD!!.  Seems like every work out there is a little more that I push out when it comes to my reps or jumping a little higher.  I could find all day long why I couldn't do this workout but I wouldn't, the benefits out way anything that I could let be my excuse.

I would recommend this to everyone that is thinking about doing an at home fitness program.  The results so far have been wonderful...I just pulled another pair of jeans that were on my skinny shelf and wore them today to church...WOOHOO!!!!!

The key is changing you thinking from I can't to I CAN!!!!  You can accomplish anything as long as you put not only your mind into it but your HEART!!!

Decide and commit...

Cardio -V- Weight Training

I remember dreading the idea of lifting weights. I used to think cardio was the best way to get results fast and lose fat. I'd spend hours doing mountain biking (do have to say this was the best thing when it comes to cardio for me) running outside, step class, the treadmill, elyptical, stairclimber, and spinning. It's not that I didn't see some sort of results, but they weren't the results I expected or were looking for.

I'd seen numerous infomercials for P90X and became intrigued by the idea of such an intense workout revolving primarily around lifting weights. I decided to give it a try and it was honestly the best decision I have ever made for improving my fitness. I found that lifting weights gave me better results than cardio alone.

Most women hesitate starting a weight lifting program in fear of bulking up. There's absolutely nothing to fear, however, because the more muscle you have, the more calories and fat you'll burn not only while you're working out, but while your body is at rest! Your body becomes so much more efficient!

There's a rule of thumb to follow when considering the results you want to get from lifting weights. If you want to tone your body and become leaner, lift lighter and aim for 3 sets of 12-15 repetitions. If you want to build larger muscles and have more definition lift heavier and aim for 8-10 repetitions. Just make sure you are lifting the right amount for your body to max out by the last rep....meaning that if you are looking to build larger muscles, you stop at 10 reps, and could easily do 1 or 2 more, then you were not lifting heavy enough! So I recommend keeping a log of the amount of weight and the number of repetitions you are doing so you know how much to lift and how many repetitions to complete the next time you work that muscle group. Always strive to improve!

It's also important to weave cardio in with your weight training. Weight training will give you a mild cardio effect, but not enough to reap the full benefits of a good, strong cardio workout such as decreased stress levels, better endurance, and a stronger heart and lungs.

So it's not really cardio vs.'s cardio AND weights! They are both such important elements in creating a well-rounded fitness routine, so make time for both! Don't fear one over the other or devote yourself to one more than the other and you will get GREAT results!

Friday, October 16, 2009

Your Results are 80% of what you eat!!!!!!

Wouldn't you just LOVE to have a set of abs like this woman!?!? I have been getting A LOT of questions regarding eating lately! I have also been receiving a lot of concern about working out and eating right, but not seeing results. The thing is, if you have been sticking to your workout program and THINK you've been eating right, but have not been seeing're STILL not eating right and you may not be eating enough (I know that doesn't sound right and I know this is disheartening). It's not your fault! Companies and packaging make you think you're eating something that's good for you, but it's not! Guess what? Good news! I am going to help you by telling you exactly what you should be consuming! :-) Eating is 80% of your results...and getting a set of abs like the ones up above! I know this is a high number and most people consider exercise to be the most important component, but it's not! EAT CLEAN! The biggest concepts of eating clean are portion size, frequency of eating, and combination of foods you're eating.

The portion size of complex starchy carbs (sweet potatos, brown rice, whole grains, oatmeal, etc.) should be the size of what can fit in one cupped palm. The portion size of complex carbs coming from veggies and fruit should be the size of two cupped hands together. And then the portion size of your lean protein (chicken breast, turkey breast, white fish, salmon, egg whites, fat free cottage cheese, non-fat plain yogurt, etc.) should be about 4 oz., or the size of your palm (this is for meat and fish). For yogurt and cottage cheese....the equivalent of about 100 calories. And for eggs...6 egg whites.

You should be eating every 2-3 hours and 5-6 times a day, and the sixth is only if you're really hungry before you go to bed. You should really stop eating about 3 hours before you're planning on hitting the sack...your body will focus on burning fat instead of digesting.

And packing a little stash of clean foods to take with you for the day is kind of a must, but it doesn't have to be a hassle...nuts, piece of fruit, or a protein bar for example. Whenever I have to go work, I take an all natural dried fruit bar and a small baggie of almonds. It's always something that will give me energy and keep me full until my next meal

At every "meal" sitting you should be consuming a complex carb paired with a protein! There is wonderful science about how these foods work together! The carbs give you energy for the day, but carbs are primarily glucose, and when paired with protein, the glucose doesn't transfer into fat quickly like it would without the protein. And the combination of carbs and protein together result in keeping you satisfied for longer. You'll notice if you're doing it right, your tummy will start feeling a little hungry 2-3 hours later....magically when you're suppose to eat your next meal! Crazy how that works!

And here's the break down of how many servings of carbs and protein you should be getting in everyday: 2-4 servings of complex starchy carbs (I recommend sticking to 1-2 for optimal results), 4-6 servings of complex carbs from fruits and veggies (this is where most of your carbs should be coming from), and 5-6 servings of protein. And don't forget about healthy fats that come from nuts, oil, seeds, fish, and avocado. About 15% of your diet should include these, or about 25% of your daily calories. Healthy fat is hidden in protein as well, so when you're eating a piece of fish, that counts as both a serving of fat and a serving of protein.

WATER! Water is so important. Water flushes out your system, makes your organs work effectively and efficiently, helps you lose weight, and aids in digestion. Before you put anything else in your body for the day, I recommend drinking 16 oz. of water. Your body has been sitting for at least 8 hours and needs to be hydrated to effectively digest your breakfast and get your body going in the morning! Then drink a 1/2 liter with every meal. You need at least 64 oz. of water a day, but it's better to calculate half your body weight in oz. of water. Don't wait until you're thirsty to drink water!

Things to avoid (sorry, I had to bring it up!)? Soda, coffee (if you can't live without it, I know I can't drink one cup in the morning black or with skim milk...NOOO sugar), alcohol (leave out any of the hard stuff, beer, and mixed drinks....and have an OCCASSIONAL glass of dry red or white wine), SUGAR, high levels of sodium, fruit juices (any!), and anything made with white flour. I know a lot of these things are sometimes tempting and/or hard to live without, but I promise you won't miss them once you start eating clean...and they won't taste as good as you once thought they did. For something sweet, you'll crave a piece of fruit instead! And instead of those morning waffles and pancakes or sugary cereals, you'll begin to enjoy a bowl of oatmeal!

When shopping at the grocery store, be skeptical about everything in the center aisles! Start shopping the perimeter first, and when you're done with that you probably won't have room or money left to shop the inside sections, but if you do, read your labels! If you're not sure of something, don't buy it! And if the product's first ingredient isn't what the product should be primarily made of, don't buy it! If the list of ingredients is longer than the book you're currently reading, don't buy it! ALWAYS watch your sodium intake as well when looking at your food labels.

One other thing I recommend getting into your daily diet...flaxseed! This stuff has amazing benefits! Buy it whole and grind it up in your old coffee grinder you won't be using anymore :-) and sprinkle a tbsp on your oatmeal in the morning (do this with wheat germ as well)...or blend it up in a smoothie.

A great read for more about eating clean is "The Eat Clean Diet".

Monday, October 12, 2009

Week 5 and going strong!!!!

As many of you know I started P90X 5wks ago and still loving it. Just when I thought I was getting the hang of it and here comes week oh man...I still am trying to get use to Plyometrics, it is a love hate relationship.  The results I have seen this past 5wks have been amazing. I have a shelf on the top of my closet that has the clothes I could not fit into for the last 6 months. I took down two pairs of jeans and they fit...WOOO HOOOO.  There is nothing like that feeling, but not only is that working but also I have increased energy, I still have my sleeping issues but the energy from exercising is abling me to keep going through the day.

I can't stress enough how important exercise is for you health but as well as your well being.  If you put your mind to it you can do anything....I mean anything.

There's not enough time to exercise!!!!!!!!!!!!!!!!

How many times have a heard this (I have said it too before)...You DO have enough time! You made time to squeeze in that hour-long episode of your favorite show, so you can squeeze in a half hour of a little activity away from the couch. In fact, multi-task! Workout while watching your favorite show!  And if you have to, get up earlier in the morning and get your workout in!  Do what you will stick with...for me the afternoon is best, so it happens..NO EXCUSES

The only way to improve the way you CURRENTLY feel and look is by doing something beyond your regular daily activity (let's be're regular daily activity isn't cutting it if you still don't have the results you're looking for...I was doing the same thing at the gym but it wasn't working for me anymore.  Reason why I started P90X)'s where exercise comes in, people! So don't say you got enough at work, etc.

How in the world can exercise be boring? Let's define the word, shall we? Boring - arousing no interest or curiosity, not lively or spirited, listless, slow in motion or action, insensible, unfeeling, etc. NOW let's define exercise. Exercise - bodily or mental exertion, for the sake of improving health, means of practice or training, putting into action, use, or effect, etc. You figure it out...exercise does not equal boring! Think about the multitudes of activities out there for you to do indoors, outdoors, weights, cardio, adventurous, relaxing, live workouts, DVDs, etc. You WILL find something you enjoy. Mix it up! YOU DON'T have to go to the gym to be working out and getting healthy.  If hiking is your thing DO IT!!!!

Exercise IS necessary! You're body was meant to maintain itself as long as you send it the right signals! And those signals are exercise and feeding it right. Exercise is necessary if you want to (don't lie and say you don't desire these) lose weight, live longer, avoid disease and sickness, have energy, etc!

You're not too tired, either, because guess what? Exercise gives you more energy!! The more you work your body, the more efficient it becomes, and the more energy you'll have throughout your day!

Yeah right you'll do it later! (this NEVER works) Putting off working out just means you're not going to do it. When you say you're "maybe" going to show up for someone's party, what does that usually mean? No, you're not going! Same thing here. Find a time you know you won't be interrupted by life and get your workout in....again, getting up early is a GREAT solution! If you don't plan it, you won't make time for it. You'll be so glad you did it!

Working late is just another "I'll do it later." Once again, make the time. Do it in the morning or sneak in a quick session at lunch or after work. SOMETHING will be better than doing ANYTHING.

If you say fitness doesn't work for you, then you're not doing it right or you're not being as honest about sticking to a plan as you think. Fitness works for everyone. Find someone to help you set up a plan! There are plenty of people who can help you...LIKE ME!!! And you have to commit to fitness and health. You can't expect much success when you're working out, but stopping at McDonald's for a burger combo once or twice a week.

Let me know if there's anything else you want me to nip in the butt for you! Get out and get fit!


"Attitude is a little thing that makes a big difference!" ~Winston Churchill

I love this quote, it is true attitude is everything  when it comes to working out (well actually everything in life)...if we start a workout program with a bad attitude it just is not going to work.  There are times when I don't want to workout or do something that is expected of me. But I know to be affective I HAVE to change my attitude.  Sometimes it is just sitting down and writing what is on your mind or really setting you off for the day. Other times it is reading a scripture about attitude or having some quiet time.  Whatever it is that works for you DO IT.  It will change how you workout.

Sunday, October 11, 2009

WHAT should you be eating??

It's time to emphasize WHAT you should be eating. And it may surprise some of you, but a large part of your results will come from what you eat, so eat clean! Most of your food should be purchased from the perimeter of your grocery store. Try to avoid over-processed food and eat lean protein, complex carbs, and good-for-you fats.

Avoid over-processed foods such as chips, some cereals, boxed dinners, some soups, packaged snacks, and even frozen veggies that contain sauces. There's almost an endless list of over-processed food surrounding the grocery store. Beware of anything that says "low-fat" or "fat-free." These often contain extra sodium, sugar, or other chemicals that your body doesn't like. Read your labels. If there's too many ingredients you cannot pronounce, then it's probably not something you want to feed your body. Also take a look around the organic and natural food sections of your grocery store.

Stick to lean proteins such as fish, chicken breast, turkey breast, egg whites, beans, tofu, soy or skim cow's milk, nonfat plain yogurt, veggie and soy products, and nonfat cottage cheese. Human bodies were never really meant to successfully and efficiently process animal protein, but these lean options are much easier for your body to handle.

Choose carbs such as whole wheat bread, oatmeal, kale, celery, broccoli, bran, beans, asparagus, artichokes, apples with the skin, prunes, peppers, brown rice, raspberries, strawberries, squash, sweet potatoes, tomatoes, romaine lettuce (or green or red leaf), cucumbers, cherries, citrus fruits, brussel sprouts, etc.

And finally eat healthy fats such as avocados, fish, olives, olive oil, raw nuts, flaxseed, hummus, and beans.

I recommend eating 5-6 times a day , every 2-3 hours. This will cause your metabolism to stay up and give you energy to get through your day. I also recommend finishing your last meal 3 hours before you go to bed. This will allow your body to finish digesting and focus on fat burning while you sleep.

WATER!!!! Guzzle it! Water is important in flushing your system and helps you lose weight as well as curb your appetite until your next meal. Try and drink half your body weight in ounces a day! Also take into account the calories you're consuming from beverages! Most people don't think that beverages count as food, but they DO! I would stay away from any fruit juice. They contain a lot of extra calories compared to whole fruit and have added sugar. (Soda)... I recommend staying away from ANY kind of soda...yes, this includes diet! Soda is EXTREMELY acidic and will kill your efforts to lose weight (I'll blog about this later). Coffee? Stick to one serving a day and avoid those crazy concoctions and try to drink regular or decaf coffee with skim milk and stevia (this I am still working on Green tea is actually very good for you, so go ahead and have 1-2 cups a day, but make sure it's hot and avoid those bottled varieties...stick to the tea bags. My best advice to you is to drink water whenever you can. Get a bottle and carry it with you EVERYWHERE!  I know plain water is kind of boring and lacks flavor, but try adding a slice of lemon or lime, strawberries, raspberries, blackberries.!  I know I would rather consume my daily calories with food and not waste them on drinks that don't satisfy my hunger.

I'll now give you an example of what a schedule might look like for someone eatting approximately 1800 calories:

3 servings of protein (3-4 oz. at 100 calories), 2 servings of fruit (1 medium piece at 100 calories), 2 servings of veggies (1 c. at 50 calories), 2 servings of carbs (200 calories), 1 fat serving (100-120 calories), 1 dairy serving (100-120 calories), and 3 snacks (100-200 calories).

7:00am, breakfast:
1 protein, 1 carb, 1 fruit

10:00am, lunch:
1 protein, 1 carb, 1 veggie

1:00pm, snack:
1 snack serving, 1 fruit

4:00pm, dinner:
1 protein, 1 veggie, 1 fat, 1 dairy

7:00pm, snack:
2 snack servings

Super Duper Cravings!!

Okay, so everyone gets cravings at some point (women, I think we have a ridiculous understanding of this uncontrollable feeling)! But I'm going to let you know it's ok to indulge and give in to those hard-to-dismiss urges without getting off track and sacrificing your fitness results!

I think most cravings fall into these four categories:
1) chocolate
2) salt
3) sugar
4) carbs

Let's nail these four territories with some healthy options that will satisfy your craving without the added guilt and shame....because we all know what happens when you give in to a savory urge by downing an entire bag of potato chips, right?

Try sugar-free portioned pudding packs like Hunt's. It's thick and chocolaty and you won't miss all the calories and sugar. Plus, it will provide you with some calcium...not so bad, huh? One portion contains 70 calories.
Try 70% Dark Chocolate. 80 calories for a square and it's funny how that little bit will cure a craving
If you love chocolate ice cream try Skinny Cow Low-Fat Mini Fudge Pops. One pop contains ONLY 50 calories!
Sugar Free Jello with Fat Free or Low Fat Cool Whip (this is my favorite)
Toss back some kalamata olives! They're meaty and satisfying! Olives also contain the good fat you should be consuming in your diet everyday, so eat up! One serving of 10 olives contains 90 calories.
Popcorn!! Popcorn is actually a pretty great way to get whole grains and fiber into your diet. Fiber helps keep you content as well as....well, you know. :-) Try Newman's Own 94% Fat-free microwave popcorn. One 3-cup serving has 94 calories.
Try some sorbet. A rich fruit sorbet has such an intense flavor, you'll feel more than satisfied when you're done. Try Ciao Bella Ecuadorian Passion Fruit Sorbet or Ben and Jerry's Berry sorbet. One 1/2-cup serving has 92 calories!
Cookies!! Especially homemade....or at least if they taste like they're homemade. Try Pepperidge Farm Gingerman Homestyle cookies. There's 98 calories in 3 cookies.
Crackers are definitely easy to munch down without portion control, so get them in preportioned packs or put a serving size on a plate to avoid over-indulging. Try Special K Crackers in Italian Tomato and Herb Flavor. They pack an intense flavor at 90 calories for 1 pack of crackers.
Quaker mini rice cakes in Ranch. These little guys are almost like eating crispy chips, but they're way better for you. And you can eat quite a few for very few calories. 10 crisps contain only 90 calories.

Now go out and tackle those cravings in moderation and without feeling guilty!

Monday, October 5, 2009

Love this...

Get and Stay Motivated!!!!!

Sometimes we lose the drive to keep on a straight path towards reaching our fitness and health goals. Workouts get monotonous, food gets boring, we feel like we don't have time, we cheat, we decide that skipping one day of eating healthy or working out won't make a difference....get out of your rut! It's important to find something or someone that helps motivate you to reach your goals and help you see results! So I'm going to give you a list of options to keep you on the right track!

1) Create variety in your workouts!
Working out the same way every week or month can get really boring. Switch up your workouts every month at least. Try new things, get outside! You will have something to look forward to and your body will thank you for giving it something else new to do! You'll see different (GREAT!) changes in your body because you'll be working it an alternative way.

2) Find new foods and new recipes!
Get online, find a new cookbook, or browse the grocery store. Open up your mind to new foods and flavors! Food doesn't have to be boring. In fact, you should be excited about eating and eating healthy!

3) Get a workout buddy!
Having someone you can count on to relate to and have fun with will give you a push. You can talk about your results, make goals together, and help each other reach them. You can bounce ideas off of each other as well and open each other up to new workouts, recipes, etc.

4) Subscribe to a magazine!
My favorite one is Oxygen magazine! It helps give me ideas every single month on workouts, lifting moves, targeting certain parts of my body, recipes, EVERYTHING! And the models are my greatest motivation! They have great bodies! The kind I want to achieve! So I get a push every time my new magazine comes in the mail and I see my heroes looking so fit!

5) Use an event to motivate you!
Do you have a wedding, reunion, or vacation coming up? Do you just want to look swimsuit worthy for summer? Use that as motivation! Put the note where ever your going to see it everyday...

6) Weigh your options and evaluate the effects!
Is there a cookie/cake staring you up and tempting your taste buds? Are you having a bad day and want to binge on a giant bag of Doritos? Stop yourself and think before you act! Think about all the work you've done to get as far as you have. Then think about how you KNOW you are going to feel when you get done eating that cookie or downing those chips. Tell yourself you're stronger than your urge and step away from the foods that are tempting you or better yet get them out of your house! You'll be SO glad you did!

7) Just push play!
Even if you don't feel like working out put it in anyway and press play! Chances are, after you start you'll end up finishing your workout! And if you weren't in the mood to workout BEFORE your workout, you will be in the mood after 5 minutes of warming up! And after-wards you'll be so proud you stuck it out!

8) Use your imagination!
Start thinking about the results you want and the way you want to look. Find pictures of people that inspire you with results similar to what you're looking to achieve....imagine how you'd look and how great you'd feel being that fit.

Sunday, October 4, 2009

Your Body is your Home!!!

I found this comparison and analogy.....your body=your home.

"Your bones are the two-by-fours that support and protect the inner structure of your home; your eyes are the windows; your lungs are the ventilation ducts; your brain is the fuse box; your intestines are the plumbing system; your mouth is the food processor; your heart is the water main; your hair is the lawn (some of us have more grass than others); and your fat is all the unnecessary junk you've stored in the attic that your spouse has been nagging you to get rid of."

You can learn a lot about how your body works if you just think about how your house does!

"Take the same approach in taking care of your body as you would your home. You don't call the plumber if you have a little backup in your pipes. You try a plunger, life the back off the toilet and fiddle with the floating ball, and try to remedy the problem yourself. You don't call the exterminator when you spot a fly in the kitchen. You don't call the electrician if a lightbulb burns out."

Learn about how your body works and you can do the things that maintain it....and stay away from the things that deteriorate it. :-)

Thursday, October 1, 2009

No Excuses!!!!!!

Today was day 22 of P90X so it was YogaX day...I love the way Yoga makes me feel...and nothing is better then when you can stretch a little deeper or hold a pose a little longer. I am looking into starting my own practice of Yoga in the office, and becoming Yoga 200 YTT certified. I am in touch with a great studio and teacher to go to the next step. I hope to get the schedule wrapped up here real soon. I am so excited this next door that is opening for me and the practice. I hope to help others find the love of Yoga and true health.

What I have realized this last 22 days is that you DON'T need a gym to get in body has already changed so much over the course of this 22 days. I have done all of this with videos bands and weights. You have to understand I was one of those believers that if you didn't workout at the gym or outside it wouldn't work..boy was I wrong.

The is NO excuse for not getting in better shape and health..there is always time even if you work 7 days a week 12 hrs a day. It only takes 30mins a day to change your current situation. You just have to want it bad enough. Nothing is more frustrating then hearing someone say I want to get in this bathing suit or have more energy or better health then complain they don't have enough time..YOU CAN DO IT..

You have to take this out your mind and put it into your have to do if for yourself not for someone else or it will not work.

Take charge of your health...if you would like help with coaching or nutritional planning please get in touch with me.

Have a Blessed day