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The Power of Protein Everything You Need to Know

The Power of Protein and why you need it in your diet!

I recently had the honor of writing an article in a fabulous magazine called, SCOTTSDALE HEALTH MAGAZINE.  This magazine has done an amazing job educating about fitness, health & wellness, but also shows us excellent ways in finding the joy & happiness of living a healthy lifestyle.  You can go to their website to read my article and many other articles, or you can read below about why I wrote about, The Power of Protein. 💪

DO YOU WANT TO BUILD MUSCLE? 

PROTEIN IS YOUR ANSWER! You need to deliver your body a constant supply of protein throughout the entire day for optimum muscle growth. WHY? Because protein is made up of amino acids and amino acids are the building blocks of your muscles and body. Without them, it would be impossible to build, repair or even maintain muscle tissue.  I aways recommend to my personal training clients to eat protein within 30-45 minutes after their workout, as their muscles are broken down and ready to begin the process of building the muscles back up!

DO YOU WANT TO LOOSE WEIGHT?  

PROTEIN IS YOUR ANSWER! First, you can lose more weight on a high-protein diet (but I’m talking lean protein, not foods like bacon & fatty meats, 😒bummer I know) because your body spends more energy processing protein than it does carbohydrates.  Protein can assist you in keeping you slim because it is slower to digest than carbs, therefore you need a smaller amount to keep you feeling fuller longer.   If you were to eat 100 calories of protein, your body will burn about 20 to 30 of those calories while processing the protein.  Compare that to 100 calories of carbs, and your body will only burn about 5 to 10 calories.  Secondly, the weight loss occurs because protein helps preserve muscle mass and muscle mass burns more calories than other types of mass, the additional calorie burn can result in a decrease in weight.

WHY DO YOU NEED TO EAT PROTEIN REGULARLY?

Well, here are just a Few of the Many Great Benefits of Protein:

✅contains amino acids to create muscle ✅maintains bone health ✅keeps blood pressure in check ✅builds and repairs tissues, skin, hormones & blood

When choosing protein, you need to focus on lean meats🍗 poultry 🐟 fish 🏐eggs and 🍶dairy as this is an excellent way to stay fit and keep you slim! If you are a vegetarian, no worries, there is also 🌱 plant based proteins, like beans and nuts too. There are different types of nutrients found in each protein type, so it’s important to combine the 2 to get the most nutritious balance.

HOW MUCH PROTEIN DO I NEED TO CONSUME DAILY?

The RDA suggests 0.36 grams protein X per pound of body weight (example, 0.36 gr. X 150lbs. = 54 gr. protein per day) , BUT that is only the minimum. For optimal health and to maintain or build muscle YOU will need to eat more protein than the minimum!

Here is a Daily Protein Intake Suggestion:

non-exerciser/minimal exerciser (0 to 1 day/week): 0.4 grams

regular exerciser (3 days/week): 0.5 to 0.7 grams

very active exerciser (5 to 7 days/week) : 0.7 to 0.8 grams

Formula: 0.__grams (determined by above) X ____lbs. (your weight) = 0.__grams protein per day

WHAT FOOD ITEMS HAVE THE LEANEST PROTEIN?

look for grams (gr.) to best determine the amount of protein

Chicken breast or turkey breast, 4 oz. (skinless) 34 gr. (170 calories)

Beef or pork, 4 oz. 30 gr. (300 calories)

Salmon, 4 oz. 28 gr. (200 calories)

Shrimp, 4 oz. 26 gr. (140 calories)

Greek yogurt, 6 oz. (plain, 0% fat) 17 gr. (100 calories)

Cottage cheese, 1/2 c. (1% fat) 14 gr. (80 calories)

Tuna, 2 oz. (canned, in water) 11 gr. (50 calories)

Tofu, 4 oz. (extra firm) 11 gr. (110 calories)

Milk (fat free), 1 c. 8 gr. (80 calories)

Edamame, 1/2 c. 8 gr. (100 calories)

Beans, 1/2 c. 8 gr. (120 calories)

Quinoa, 1 c. 8 gr. (220 calories)

Spaghetti, 1 c. 8 gr. (220 calories)

Cheddar/swiss cheese, 1 oz. 7 gr. (110 calories)

Almond or peanut butter, 2 T. 7 gr. (190 calories)

Egg, 1 large 6 gr. (70 calories)

Whey Protein Powder, 1 scoop, 23 grams (180 calories) varies depending on type

Whey protein powder is one of my favorite choices for getting fast, easy and nutritious protein which helps keep you stay fit and slim! BUT not all protein powders are created equal. I like whey protein powders, as they are one of the purest forms of protein you can get. When you buy protein powder look at the ingredient list, as whey protein isolate should be listed first in the ingredients to be considered a great product.

HOW TO CHOOSE THE BEST PROTEIN POWDER?

✅look at ingredient list – confirm whey protein isolate is listed first
✅look for natural sweetners (stevia) and avoid artificial sweetners (sucralose, aspartame, formaldehyde) read about the truth of sugars, for more information
✅protein should be 70% to 80% of the ingredients, but how do you know? Calculate below!

Calculation for Protein Content in Protein Powders:

Look at label at take __gr. of protein divide by __gr. serving size = __% protein

For example, 25 gr. protein divided by 28 gr. serving size = 90% protein, to be considered a great protein amount, it should be 70% to 80% protein, if not, you’re consuming too many fillers!

Now you should have a much better understanding as why I call this The POWER OF PROTEIN.  The benefits are amazing for you body in building muscle and also assisting you in loosing weight, if that is a desire of yours.  BUT, you must remember to choose wisely with lean proteins and also consume it throughout the day.  Don’t shy away from protein, find ways to add it with each meal, whether it is a meat-based protein or a plant-based protein; there is something out there for everyone to fill their daily protein requirements!

FIND YOUR POWER! 

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A Personal Trainers Secret’s to Why You Need to Strength Train

Why do YOU Need to Strength Train ? February is Heart 💗 Healthy Month and that is Just 1️⃣ of the Many reasons to Strength Train.  Are you looking for a leaner body, more optimal health, stronger physique, longevity, then weight training is ESSENTIAL!  Did you also know that it is one of the BEST FAT BURNING methods there is?  Let me share with you why you need to strength train and I bet you will get started immediately or hopefully I will give you the motivation to continue with it! So, let me share some of my personal training secrets to a leaner more toned body! Also, I have included strength training workout items to help you do your exercises at home, the gym or on the road to help you achieve your goals. ✅

” boxing is an excellent way to burn fat and tighten & tone your upper body “

FAT BURNER: This is one benefit that I can not stress enough, as so many people (my new training clients too) do not realize this amazing benefit to lifting weights!   Why you ask?  Well, when you workout with weights (remember your body weight is also considered strength training too, think of pushups) your metabolism will stay elevated and you continue to burn fat even when you are done exercising up to several hours afterwards. When you do a cardiovascular workout, once you stop exercising,  you stop burning fat almost once you finish.  So, lift weights, burn fat and keep burning fat hours afterwards!  I also find that with my own body that when I am lifting weights and eating clean (most days), I can keep my weight very steady, and that is at 52 years old.  Doing weight training is one of the best kept secrets to keeping weight off and keeping your body more toned, even as you age!

” truly the ONLY way to change your body shape “

BODY SHAPE CHANGER: When I was younger I always thought I had a “boyish” figure just because I did not have the curves that most girls had, but then as I got older and started lifting weights I could see my body change from “shapeless” to more curves and toned muscles.  My arms and shoulders got more definition and my legs and booty became more curvy.  You can change your body shape to a degree and I promise you, it is not as difficult as you think, it just requires a dedication to strength training. The other great benefit I found was that I actually got leaner and did not bulk up but found curves I never had before.  This is also a great advantage to preventing the “middle-age spread”! Did you know that loosing just 3% of body fat can translate into 3 inches off your body, usually the hips and thighs! And do not worry that you will bulk-up, as I hear some of my clients are worried about looking like the Hulk.  You will not bulk up, you would have to supplement and also do extremely high level weights and women just do not have the same muscle-building hormones that men have.

” great for stronger arms, legs, booty, core and cardio (wood chops anyone?) “

METABOLISM BOOSTER: Did you know that the less muscle you have the slower your metabolism is . . . and the older we get,  it slows down even more!  🙄 Also, as we age our muscles will diminish over the years if you do not weight train, especially after the age of 40!  So, if you’re in your 20’s or 30’s you can get a jump start and you wont’t have to make up for lost time.  So, start now, it is never too late, or continue to do your weight training.  Many people, especially women, start to diet at this point thinking that will help them get their body back or improve what they have, but most of the time you just loose muscle, sometimes as much as 25%! Yet, if you do need to loose weight, then dieting (actually I never recommend a diet, I call it eating clean, that’s a true lifestyle you can live with forever) AND weight training will help you loose weight but also rebuild muscle fibers.  And the more lean muscle mass you have, the higher your metabolism and the more calories you will burn.  I call that a WIN, WIN, WIN!

” suspension training for a stronger more toned body with an added benefit of more confidence “

STRONGER & MORE CONFIDENT: I know that when I weight train, I also feel stronger mentally and that brings more confidence.  A great workout, especially with strength training, releases endorphins, those feel good hormones, and isn’t that an excellent way to get a awesome attitude? Also, when you do strength training workouts it makes everyday tasks much easier and not so taxing on your body.  Nobody likes to feel like we can’t do something on our own and need assistance, like putting your bag in the overhead compartment on an airplane or lifting a heavier item in a store to put in your grocery cart (think of Costco).  Did you know that in ONLY 6 months with regular strength training you can become 50% stronger?  YES, that’s true!  And with that extra strength comes more self-esteem and confidence.  So why would you not do it?

” you are missing out on huge body benefits if you haven’t exercised with a kettle bell “

STRONGER BONES:  Yes this is an area of our body we do not think about until we get older, and sometimes you feel like it might be too late for you  . . . but never too late that you wouldn’t see some form of improvement.  Just remember it is never too late to exercise, no matter  what your age, your body will always gain strength!  But, what we do or not do when we are younger, like in your 20’s, 30’s & 40’s,  will set the tone for your future, so start NOW.  When you do weight bearing exercises it not only improves muscle strength but also bone strength.  This can also help prevent osteoporosis.  And did you know that when you have stronger bones and muscles, it also leads to improved flexibility and balance which is always a huge plus!  So do your strength training and eat your protein, your bones will love you for it!

” so small yet so mighty in building strength, and you can travel with them too “

HEALTHY HEART: Did you know that more than 480,000 women die from cardiovascular disease every year?  This is the number one cause of death to women and men over the age of 25.  What is surprising to many people is that weight training keeps your heart pumping, which will increase your good HDL cholesterol and decrease your bad LDL cholesterol.  It can also lower your blood pressure . . . but remember when you are lifting weights to keep your grip loose while holding onto the weights, as squeezing too tight can actually raise your blood pressure while lifting.  Medical reports have shown that people who lift weights for 30 minutes each week have a 23% reduction of getting cardiovascular disease compared to those who do not lift weights.  So, invest the time, by investing in your body, as you have everything to gain and nothing to loose, except extra pounds!  Get out your calendar now and write down which days and times you are going to workout and make the commitment to YOU!

” body weight is always an excellent way to strengthen, especially pushups “

DIABETES PREVENTION:  Not only can weight training help your heart stay healthy, but it can improve the way your body processes sugar (read this blog posts about the effects of sugar).  Some studies have shown that after 4 months of strength training there was an improvement in glucose metabolism which was comparable to taking medication.  And I always feel it is better to try and heal your body naturally with exercise and clean eating, before taking medications, if you can.  What happens to your body when lifting weights is that it becomes more efficient at removing glucose from your blood, which reduces the complications from diabetes or hopefully prevent it all together.  To me this is one of the greatest unknown secrets to weight training that most people do not know,  yet can be a huge difference in your health today, tomorrow and the future!

STRENGTH/WEIGHT TRAINING TOOLS: Boxing, Dumbbells, Medicine Balls, TRX, Kettlebell, Resistance Bands & Your Own Body Weight, click on the strength/weight training links above to follow along with a strength training workout! 💪

Remember that what you do today, tomorrow and in the future can determine how you look, feel and usually will determine the future of your health.  And ONE of the most beneficial things you can do is STRENGTH TRAIN!  

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

Low Calorie + Great Taste Super Bowl Drinks & Snacks

GET READY FOR SUPER BOWL SUNDAY  .  PATRIOTS VS FALCONS WITH DELICIOUS FOOTBALL SNACKS AND LOW CALORIE DRINKS TO ENJOY THE GAME! 🏈

FOOTBALL DRINKS that are 150 calories or less………🍹🍸🍷

BRADY’S Bloody Mary: 1 oz. vodka, 4 oz. tomato juice, 2 dashes Tabasco, 2 dashes Worcestershire sauce, 1 stalk celery. Mix all liquid ingredients, then pour over ice and stir in celery stalk.

RYAN’S Rum & Coke: 1 1/2 oz. rum, diet coke. Pour ingredients over ice and top with lime garnish.

PATRIOT’S Punch: 3 oz. red wine or white wine, 2 oz. fresh juice, fruit garnish and ice. Stir wine and juice then pour over ice and top with fresh fruit garnish.

COLEMAN’S Cosmo: 1 1/2 oz. vodka, 1/2 oz. fresh lime juice, 1/2 oz. cranberry juice, 1/2 oz. club soda, orange peel. Mix vodka, lime juice, cranberry juice, club soda, then garnish with orange peel.

WHITE’S Wine Spritzer: 4 oz. red wine or white wine, 2 oz. soda water. Stir together then garnish with fresh lime.

TOUCHDOWN Tequila Sunrise: 1 grapefruit wedge, 1 orange wedge, 1/4 c. grapefruit juice, 1 T. fresh lime juice, 1 t. sugar, 1/4 c. tequila, 1/4 c. club soda. Combine all ingredients (but club soda) and stir until sugar is dissolved, then add ice and top off with club soda and garnish with grapefruit & orange slice.

JONE’S Juicy Rita: 1 1/2 oz. tequila, 1/4 oz. o.j., 1/4 oz. lime juice, 1/4 oz. lemon juice, 1/4 oz. agave nectar, mix and pour over ice and garnish with lime slice.

MITCHELL’S Mojito’s: 1 oz. fresh lime juice, 2 t. fine sugar, 1 c. crushed ice, 10 fresh mint leaves, 2 oz. white rum, 2 T. club soda. Stir lime juice & sugar until dissolved, add ice and mint and shake, then stir in rum, and club soda, pour into glass and top with fresh mint leaf.

LOWER CALORIE Beer with High Flavor 🍺

Corona Light 99 calories

Guinness Draught 125 calories

Miller Lite 96 calories

Heineken Lite 99 calories

Coors Light 102 calories

Amstel Light 95 calories

Stella Artois 154 calories ( I had to add this beer even though it is 4 calories over the 150 calories, as it is a great flavorful beer with lower calories)

LOWER CALORIE Football Snacks 🏈

EDELMAN’S Eggplant Pizza: roast eggplant slices (Bake 400, 15-20 minutes), then top with pizza sauce, light cheese and toppings, then bake 3 – 5 minutes until cheese is bubbly.

FALCONS Fries: 2 zucchini cut into strips. Whisk 1 egg white & 1/4 c. milk in one bowl. Combine 1/2 c. parmesan cheese & 1/2 c. seasoned bread crumbs. Dip zucchini in egg mixture then roll in bread crumb mixture. Spray baking sheet, place zucchini on sheet. Bake 425 from 20 – 25 minutes.

BENNETT’S BBQ Chicken Sandwiches: place chicken breast in chicken broth in the crock pot, cook all day long until chicken falls apart, drain any excess liquid, then stir in your favorite BBQ sauce.

SANU’S Spinach & Artichoke Dip: drain artichoke hearts and chop (14 oz.), mix in 1/2 c. reduced fat mayonnaise, 1/2 c. light cream cheese, 1/2 c. parmesan cheese, 1/2 c. part skim mozzarella cheese, 1 T. chopped scallions, garlic, salt & pepper to taste. Bake in baking dish 350 for 20 – 30 minutes.

HOGAN’S Hummus Dip: layer hummus, diced tomatos, chopped cucumbers, diced red onions, diced kalamata olives, feta crumbled cheese, chopped mint.

FREEMAN’S Fresh Layer Dip: (you choose the number layers) layer black beans (drained & rinsed), salsa, fresh corn, diced green onions, green chiles, sliced black olives, light cheese, light sour cream, chopped cilantro.

GRONK’S Guacamole: mashed fresh avocado, fresh corn, diced scallions, chopped cilantro, tobacco, fresh squeezed lime juice (to prevent browning).

GABRIEL’S Grilled Shrimp Skewers: marinate – 2 lime’s squeezed for lime juice, 1 T olive oil, 1 T. chopped cilantro, 1/2 jalapeño (seeded) and chopped, garlic clove, salt and pepper to season. Marinate shrimp, skewer shrimp alternating with peppers and pineapple chunks, then place on BBQ.

BELICHICK’S Bean Dip: 1 can white beans (drained and rinsed), 2 T. EVOO (olive oil),1 t. fresh lemon juice, 1/4 t. lemon zest, 1/2 T. fresh chopped oregano leaves, salt and pepper to taste, blend all ingredients in food processor. Serve with fresh veggies or pita bread. 

PERKIN’S Pepper Boats: slice assortment of bell peppers, brush with EVOO (olive oil), roast in oven for about 15 min.  Add any of the following ingredients on top of the roasted pepper slices: cooked ground meat, beans, onions, olives, tomatoes, green chiles, and finish with a grated cheese and return to oven until cheese is bubbly.

Add any fresh cut veggies or sliced pita bread to any of the dips above and then enjoy the game with the BEST Football Food without the Guilt!

” get the party started “, approximately $20

GAME DAY SERVER: Now if you really want to have some fun and get into the football spirit, serve your football snacks in a festive football serving dish.  My mom has always been awesome at creating a festive party for any occasion with special plates, napkins, etc. and it is always a big hit!  YEA mom! 👍 A game day chip and dip stadium set could be the talk of any football game day party. This set includes 1 ceramic football stadium tray and 1 ceramic football dip dish.  I think sometimes with football or any sporting event, the goofier the decorating, the more fun it creates at your party!  Also, if you are an Amazon Prime member if you hurry you can get it by tomorrow! ✅

” always a hit at any party “, approximately $10

MASON JAR BEVERAGE GLASSES:  I absolutely love my Mason Jars for serving drinks as it’s an easy and very economical way to make your beverages look more festive.  I have the blue tinted Mason Jars and the clear ones, so depending on what I am serving determines which one I use.  The blue looks awesome and refreshing to put water and ice cubes into, while the clear one is better for beverages with colored drinks . . . a brown liquid never looks good in a blue glass. 😳 Also, I have different colored & striped straws that I put into the jars to add some fun colors but also to coordinate the color with the party I am planning!  You could have blue and red straws for your New England Patriot fans and red and black straws for your Atlanta Falcon fans.  Have some fun and get creative, your guests will love it!  The great thing about these Mason Jars is that you can use them year round, I promise you will never get tired of them and they can go in the dishwasher!

GO TEAM . . . Now you’re ready for some football & friends!

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher for you. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

How to Loose Weight by Understanding the Foods we Choose to Eat

EAT CLEAN . HIGH PROTEIN . LOW FAT . LOW SODIUM . LOW SUGAR ……….

There are so many things to understand and remember when choosing the foods we eat! 🤔

Let me make it easier for YOU to understand with my Eat Clean Guide to understanding the foods we choose, so you can loose the weight faster and keep it off! 👍

FIRST THING TO REMEMBER . The most nutritious foods for your body will always be fresh fruits, vegetables, dairy and lean meats that requires no label to tell you what the ingredients are. When you look above at the picture you see natural food items that require no label to tell you the ingredients. So, YOU know exactly what you are putting into your body when you digest it and your body knows exactly what it is! Now, I also recommend eating as much organic as possible to avoid added chemical and hormones, as so many stores are making this much easier and less expensive to buy organic foods.  I have found numerous organic products at Costco, like, fruits, vegetables, milk, eggs, meat, nut butters, coconut oil, etc. and many of the grocery stores have added many organic food products at a much more reasonable price.

HOW TO TAKE THE CONFUSION OUT OF UNDERSTANDING FOOD LABELS . Some studies have shown that people who take the time to check out and read the food labels weighed on average almost 9 pounds less than those who did not read the labels at all. So, here is a guide to help YOU when you are going grocery shopping to choose the best possible product to help you loose weight and/or keep it off! ✅

TIP: If you can not pronounce the ingredient, that is a very good sign that you should avoid it, because your body can not figure out what it is either!

TRICKS: Many words are placed on labels to convince you they are healthier, when actually they are just tricking you into believing they are a better option.  Here are some words below to be aware of, and are not always as they seem:

Light: it can have many different meanings, from fewer calories (yet sometimes sugar content is higher to give more flavor), lower in sodium and lower sugar (yet sometimes the sodium is higher to give more flavor too).

Sugar-free: many times a sugar free product is filled with fats or sodium to give flavor or filled with artificial sugar ingredients which is not good for your digestion.

Fat-free: this does not always mean low in calories, and many times the product is filled with other ingredients like fats, sugars and sodium instead.

Natural: this could mean many things and don’t assume because it says natural that it is a healthy option, read the label to see what the ingredients are.

WHAT TO LOOK FOR ON THE LABELS

FIBER .

Benefits: intestinal benefits to keeping bowels clean, making you feel full on fewer calories, help prevent heart disease and type 2 diabetes.

Top High Fiber Food Items

Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Banana 1 medium 3.1
Orange 1 medium 3.1
Strawberries (halves) 1 cup 3.0
Figs, dried 2 medium 1.6
Raisins 1 ounce (60 raisins) 1.0

Grains, cereal and pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.3
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.5
Oat bran muffin 1 medium 5.2
Oatmeal, instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.6
Brown rice, cooked 1 cup 3.5

Legumes, nuts and seeds Serving size Total fiber (grams)*
Split peas, boiled 1 cup 16.3
Lentils, boiled 1 cup 15.6
Black beans, boiled 1 cup 15.0
Lima beans, boiled 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Almonds 1 ounce (23 nuts) 3.5

Vegetables Serving size Total fiber (grams)*
Artichoke, boiled 1 medium 10.3
Green peas, boiled 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Brussels sprouts, boiled 1 cup 4.1
Sweet corn, boiled 1 cup 3.6
Potato, with skin, baked 1 small 2.9

Daily suggestion: 25 to 28 grams

SUGARS .

Benefits: hmmmmm, not really much here, and I know that regardless of where the sugar comes from (honey, processed, agave, etc.) your body will still process it the same way, so watch your intake. Read my blog post on Sugars for further detail.

High Sugar Shockers to Avoid

DelMonte Fruit Chillers Frozen Fruit Sorbet: 1 small individual cup = 26 grams sugar, 190 calories
Motts Apple Sauce (cinnamon or original): 1 small serving cup (113 g) = 22-23 grams sugar, 100 calories

Jell-O Instant Vanilla, Chocolate Chip, or Cookies and Creme Pudding: 1 serving as packaged (not including milk) = 21 grams sugar, 110 – 120 calories
Hunt’s Snack Pack Pudding, Chocolate Mud Pie: 1 snack pack = 20 grams sugar, 130 calories

Hostess Ho Hos: 3 cakes = 42 grams sugar, 370 calories
Store-brand fruit pies (apple, cherry): 1 snack pie (4.5 ounces) = 36 grams sugar, 480 calories
Hostess Ding Dongs: 2 cakes = 36 grams sugar, 360 calories

Otis Spunkmeyer Chocolate Chip Muffins: 1 muffin (4 ounces) = 32 grams sugar, 420 calories
Otis Spunkmeyer Wild Blueberry or Banana Nut: 1 muffin (4 ounces) = 30 grams sugar, 360-420 calories
Weight Watchers Blueberry Muffins or Double Chocolate Muffins: 1 muffin (2.2 ounces) = 18-21 grams sugar, 180-190 calories

Quaker Oatmeal to Go, Brown Sugar Cinnamon: 1 bar = 19 grams sugar, 220 calories
Newton’s Minis, strawberry “baked with 100% whole grain”: 1 package = 15 grams sugar, 130 calories

Instant Cream of Wheat, Apples ‘n Cinnamon: 1 envelope = 16 grams sugar, 130 calories
Instant Cream of Wheat, Cinnamon Swirl: 14 grams sugar, 130 calories

Kellogg’s Smart Start Strong Heart, Toasted Oat: 1 1/4 cup = 17 grams sugar, 220 calories
Kellogg’s Cracklin’ Oat Bran: 3/4 cup = 15 grams sugar, 200 calories

Newman’s Own Tomato & Basil: 1/2 cup = 12 grams sugar, 90 calories
Bertolli Vineyard Marinara: 1/2 cup = 12 grams sugar, 80 calories

Nesquick Fat Free Chocolate Milk: 16 ounces = 54 grams sugar, 300 calories
Nesquick Strawberry Milk Shake: 13.5 ounce bottle = 46 grams sugar, 340 calories

Langers Grape Juice Plus (contains grape seed extract) 100% juice: 8 ounces = 36 grams sugar, 160 calories
Minute Maid Lemonade, 12% Lemon Juice All Natural: 8 ounces = 29 grams sugar, 110 calories
Simply Lemonade (or Limeade): 8 ounces = 29 grams sugar, 120 calories
V8 Fusion Vegetable Fruit 100% juice, Peach Mango or Acai Mixed Berry: 8 ounces = 26 grams sugar, 110-120 calories

SoBe Energy or Elixir: 16 ounces = 52-54 grams sugar, 200-220 calories
SoBe Green Tea: 16 ounces = 50 grams sugar, 200 calories
Snapple Iced Tea, Peach, Lemon, or Raspberry: 16 ounces = 46-50 grams sugar, 200 calories

Yoplait Original 99% fat free, Lemon Burst: 6 ounces = 31 grams sugar, 180 calories
Yoplait Thick & Creamy Yogurt, Strawberry: 6 ounces = 28 grams sugar, 180 calories

Jimmy Dean Breakfast Entrees, Sausage & Cheese Croissant with diced apples and hash browns: 1 entrée = 21 grams sugar, 560 calories (the sugar seems to mainly be from the sweetened diced apples)
Eggo Cinnamon Toast Waffles: 3 waffles (each with 4 mini waffle pieces) = 17 grams sugar, 300 calories

Weight Watchers Mint Chocolate Chip Ice Cream Cups (and other flavors): 1 small cup = 22 grams sugar, 140 calories
Weight Watchers English Toffee Crunch: 2 bars = 20 grams sugar, 220 calories
Skinny Cow Low-fat Ice Cream Cone (different flavors): 1 cone = 19 grams sugar, 150 calories

Daily suggestion: read the labels and try to avoid any product that list sugar content in double digits, with no more than 10 grams.

PROTEIN .

Benefits: it is the building block for muscle development.

Best Protein Sources

Lean meats
Seafood
Beans
Soy
Low-fat dairy
Eggs
Nuts and seeds

Daily Suggestion: Research shows that we can not use more than 30 grams of protein at a time, so space out your consumption throughout the day. Read my blog on Protein for further detail on protein amount for your body.

SODIUM .

Benefits: Everyone needs sodium in their diet, but that is usually not a concern, since so many foods are laced with sodium. Many products you would be surprised how much sodium is in there. Too much sodium can elevate blood pressure, lead to heart problems, and cause you to retain water and feel bloated. So watch your intake!

High-Sodium Foods to Avoid

Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies.
Frozen breaded meats and dinners, such as burritos and pizza.
Canned entrees, such as ravioli, spam and chili.
Salted nuts.
Beans canned with salt added.

Daily Suggestion: Look for products with less than 500 mg. sodium per serving. The maximum daily limit is 2,300 mg. but if you consume less your health and weight will benefit more.

CALCIUM .

Benefits: is one of the best ways for bone strength and development.

Top Calcium Rich Foods

Raw Milk. 1 cup: 300 mg
Kale (cooked) 1 cup: 245 mg
Sardines (with bones) 2 ounces: 217 mg
Yogurt or Kefir. 6 oz: 300 mg
Broccoli. 1 ½ cup cooked: 93 mg
Watercress. 1 cup: 41 mg
Cheese. 1 oz: 224 mg

Daily Suggestion: depending on your age, but the minimum amount is 1,000 mg. 19-50 yr. old, 14-18 yr. old 1,300 mg, 51-70 yr. old 1,200 mg., 71 + yr. old 1,200 mg

CARBOHYDRATES .

Benefits: necessary for brain and muscle function. Complex Carbs (fruits and whole grain breads, pasta) are the best type of carbs, while Simple Carbs , like white & processed flours offer very little or no nutritional value.

Carbohydrate Serving & Carb content (g)

Bagel One single; plain 60
One large pita 30-45
Croissant 1 medium size 25
Pancake Average size 6″ 30
Muffin 1 whole 30
Cooked pasta One cup 45
Cooked rice One cup 45
Cooked sweet potatoes 10 ounces; baked 60
Corn on the cob 6 inch piece 30
Raisins ½ cup 45
Dried apricots ¼ cup 28
Pears 6 ounces 20
Pineapples 1 diced cup 20
Food flavored yogurt One serving 28
Garbanzo beans ½ cup 30
Lentils ½ cup 20
French fries One large 60
Granola ½ cup 45
Pizza Large slice 75

Daily Suggestion: depending on your activity level, the average person should have 45-60% of your daily calories come from here.

FATS .

Benefits: look for unsaturated fats “healthy fats”, like avocados, nuts, seeds, olives.

Healthy Fats to Eat , BUT remember to Eat Them in Moderation

Avocados
Walnuts
Plus other nuts, like almonds and pistachios
Nut and seed butters
Olives
Olive oil
Ground flaxseed
Salmon.

Daily Suggestion: Total fat: 65 gr. or less per day. Saturated fats 20 grams or less per day. Trans fat 0 grams per day.

Remember the time spent reading the labels can help you loose weight and keep it off!

The Miracles of Coconut Oil with Health Benefits Inside & Out

DID YOU KNOW THERE ARE MULTIPLE USES FOR COCONUT OIL FROM THE INSIDE OF YOUR BODY TO THE OUTSIDE? 🤔

FIND OUT WHY SO MANY PEOPLE CALL THIS THE MIRACLE PRODUCT ! 🌴

The benefits are astounding from promoting healthier skin and hair to improving digestion and also building a stronger immunity against infections and diseases.  I personally love coconut oil and I put a teaspoon in my protein smoothie every single morning. I like the idea of adding a healthy and nutritious fat to my smoothie to give me the extra energy boost and also it fills me up before heading out for the day.  BUT, did you know that this is just one of the many benefits that coconut oil provides?  Here are just some of the amazing ways to use coconut oil that will greatly benefit YOU from the inside out!

AMAZING BENEFITS OF COCONUT OIL

” your skin will glow “, approximately $8

SKIN CARE: effective moisturizer, help prevent premature aging due to it’s antioxidant properties, massaging oil, helps treat psoriasis, dermatitis and other skin infections. Look for a natural product with no added preservatives or fragrances.
Most products will be perfect for both skin and hair care.  I love how it can restore your skin and hair bringing moisture back and provide a protective layer to combat the damaging effects of sun, wind and cold weather.  I can really feel my skin soften, especially on my hands, elbows and feet which can get extremely dry.

” soft & natural hair care products, great for smooth hair “, approximately $20 for the set

HAIR CARE: stimulate healthy growth of hair, create shiny hair, effective in replacing protein loss, excellent natural conditioner, help re-growth damaged hair, regularly massaging head can ensure scalp is dandruff free. I used this Shea Moisture Coconut Hibiscus Curling Shampoo and Conditioner when I was in Hawaii, to keep my curls frizz free and shiny and it made my curls softer and less frizzy due to the coconut oil.  With the hibiscus and coconut and the added moisture from shea butter its the perfect product that will keep your curls looking perfect.

” value size for multi uses, especially smoothies & cooking “, approximately $23

WEIGHT LOSS: can be useful for weight loss, when used in moderation,  due to it’s content of fatty acids that help in taking off excess weight when it increases the body’s metabolic rate by removing stress on the pancreas and providing more energy to your body.

DIGESTION: when cooking with coconut oil it can help improve your digestive system, thus preventing stomach and digestion problems, the saturated fats in coconut oil have antimicrobial properties which help with the bacteria that can cause indigestion

HEART DISEASE: there is a misconception that coconut oil is not good for your heart due to it’s large quantity of saturated fat, although in moderation can benefit your heart by it’s content of 50% lauric acid, also can help prevent heart problems like high cholesterol and high blood pressure.

TYPES/PURPOSE: Cooking – use refined, Good Health – use virgin/organic, Massaging – use pure/refined, Medicinal – use virgin/organic

HEALTH BENEFITS:

Hair: nourish, reduce protein loss

Skin: prevent wrinkles, dryness and flakiness

Heart: prevents high cholesterol and blood pressure

Bone/Teeth: improves bone strength and dental health

Digestion: promotes nutrient absorption, increase metabolism

” alternative for healthy cooking “, approximately $18

FOOD USES:

Use for cooking at high heats, creamer for your coffee, boost nutrients for your smoothies, excellent tasting topping for popcorn, replace fats when baking.  This is a great choice for  health-conscious lifestyles: This is a healthy alternative to butter and cooking oil, high content of median-chain fatty acid boosts many great benefits for your body, contains zero trans-fat.

” so many uses for so many body parts “, approximately $13

BODY USES:

Natural moisturizer, makeup remover, lip balm, add with epsom salt for relaxing bath, gentle face wash, massage oil, shaving cream, soften feet/heals, natural hair conditioner, mix with coconut sugar for skin exfoliator.  This liquid form of coconut oil has miraculous skin benefits. It has high concentration of capric acid and caprylic acid, which give it an amazing amount of antioxidant and disinfecting properties. It’s an excellent moisturizer and is fantastic for soothing skin rashes, irritations and inflammation. It’s also known to help fight acne.

Fractionated coconut oil is superb for soothing chapped lips, and skin conditions like eczema and psoriasis. It has a longer shelf life, is more stable and generally less is needed compared to the other types of coconut oil. Unlike normal coconut oil, fractionated coconut oil remains in a liquid state even at low temperatures.

 

” leaving home, no worries, bring it with you “, approximately $15

TRAVELING:

Don’t worry, you can bring your coconut oil with you wherever you go, no matter where you are traveling! It’s great to have these packets for moisturizer, tooth paste, shaving cream, coffee creamer, etc. for on the go !

There are very few things that you can not use coconut oil for, that is why it is touted as the miracle product.

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, but I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

How to Pack Light for Your Workout on the Road

Do you think that your workout equipment will take up too much space when traveling? ✈️

What if I told you that you could pack all of this for only a few pounds . . . and get a great workout done! 👍

I understand that when you are packing your suitcase, you do not want to add any extra pounds with anything that will not be worth the space.   But, if you pack these exercise bands, I guarantee that you can get an excellent workout done while traveling on the road.  I am going to show you below a great workout to tighten and tone your lower body and perk up that booty! These bands can also be used for a great upper body workout that I will show in a future blog post . . . so don’t forget to sign up below for my blog updates, so you don’t miss out on anything!✅

Favorite items to pack in my suitcase: tennis shoes, notebook and pen for writing down workout or you can view this workout on your iPhone or iPad. 📱 Then I add my Exercise Bands, Apple Watch and Wireless Headphones to complete this workout.

” resistance bands for toning ” , approximately $11

” best way for tracking heart rate & listening to music “, approximately $299

” no string attached for listening to music “, approximately $199

RESISTANCE BAND WORKOUT – Look at the arrows on each picture to see what direction for body movement. →

Outer Thigh Lift: Lie on your left side, place the band around your ankles. Support your upper body with your left elbow bent, keeping your shoulders strong and your core tight the entire time.  Very slowly elevate your right foot keeping your legs straight the entire time.  The left foot should remain in the same position. The band will only permit your leg to raise so high, then slowly begin to lower your right foot back to meet the left foot, but do not let the feet touch, keeping the band tight the entire time for resistance.

Do: 3 sets of 20 reps each leg

Rotated Outer Thigh Lift: Lie on your left side, place the band around your ankles. Support your upper body with your left elbow bent, keeping your shoulders strong and your core tight the entire time. Rotate your right leg by pointing your toe downward, to concentrate on your booty. Very slowly elevate your right foot keeping your legs straight the entire time. The left foot should remain in the same position. The band will only permit your leg to raise so high, then slowly begin to lower your right foot back to meet the left foot, but do not let the feet touch, keeping the band tight the entire time for resistance.

Do: 3 sets of 20 reps each leg

Double Booty Lift: Lie on your back with your knees bent and place the band around your upper thighs. Keep your shoulders back and strong and your core tight the entire time. Very slowly elevate your booty  keeping your knees bent the entire time. Your feet should remain in the same position. The band will keep your legs together while you begin to raise your booty off the ground, squeezing it tight. Then slowly begin to lower your booty back to the ground, but do not let it touch the ground, keeping the band tight the entire time for resistance.

Do: 3 sets of 20 reps

Single Leg Booty Lift: Lie on your back, place the band around your ankles. Keep your head on the ground and your shoulders back and arms by your side. Keep your right knee bent and straighten your left leg. Very slowly elevate your booty keeping your left leg straight the entire time. The left leg should remain in the straightened position the entire movement. The band will only permit your booty to raise so high, then slowly begin to lower your booty back to the ground, but do not let it touch the ground, keeping the band tight the entire time for resistance.

Do: 3 sets of 15 reps each leg

Inner Thigh Lift: Lie on your left side, place the band around your ankles. Support your upper body with your left elbow bent, keeping your shoulders strong and your core tight the entire time. Bend your right knee, keeping your left leg straight and in front of back leg. Very slowly elevate your left leg keeping your leg straight the entire time. The right foot should remain in the same position. The band will only permit your leg to raise so high, then slowly begin to lower your left leg, but do not let it touch the ground, keeping the band tight the entire time for resistance.

Do: 3 sets of 20 reps each leg

Booty Squeeze: Lie on your stomach, place the band around your ankles. Support your upper body with your elbows bent, chest slightly lifted, keeping your shoulders strong and your core tight the entire time. Rotate your toes outward by pointing them away from each other, to concentrate on your booty. Very slowly move your feet outward in a pulsing manner, keeping your booty tight the entire time. The band will only permit your legs to move outward so far. Do not let the feet touch together,  keep the band tight the entire time for resistance.

Do: 3 sets of 30 reps

Hamstring Curl: Lie on your stomach, place the band around your ankles. Support your upper body with your  elbows bent, keeping your shoulders strong and your core tight the entire time. Keep your left leg straight the entire time and foot flexed. Curl up slowly with your right knee bending and bringing your right foot towards your right booty.  Squeeze the right hamstring while bringing the foot inwards. The band will only permit your foot to bend so far, then slowly begin to lower your right foot back to meet the left foot, but do not let the foot touch the ground, keeping the band tight the entire time for resistance.

Do: 3 sets of 15 reps each leg

Don’t let travel and/or vacation keep you away from your workouts!  This resistance band workout can be done at home, in a hotel room, outside, just about anywhere!

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, but I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

Hit the Wall ! No Equipment No Excuses Workout

On Vacation, NO Problem! No Equipment, NO Problem!

This is The NO Excuses Workout!

Are you going on a vacation and want to keep up with your workout? How about at home and you need to get a workout in but do not have any equipment? Maybe going to the park or beach or actually anywhere outside where you can find a small wall, bench or even a sturdy chair? ✓ The only other thing you need for your workout is your own body weight and you have an awesome workout ready to be completed! 💪

Step Up:  Stand with feet shoulder width apart, keeping your shoulders back and your core tight and engaged.  Place your hands on your hips or by your side.  Then raise your right leg up to the wall (bench or sturdy chair) and step up onto the top bringing your left foot up to meet your right foot. You will be standing up on top then begin lowering your right foot back down to the ground then your left foot will come back down to meet the right foot.  This is one complete rep. Think of it this way . . . up, up, down, down with your feet.

Do: 3 sets of 25 reps

 

 

Elevated Lunge: Stand with feet shoulder width apart, keeping your shoulders back and your core tight and engaged. Place your hands on your hips or by your side. Then raise your right leg up to the wall (bench or sturdy chair) facing away from the wall. The left leg will have a slight bend.  Slowly begin to lower into a lunging position, keeping your shoulders back and head elevated.  As you lower make sure that your front knee does not extend past your shoe.  If it does, then you need to expand your lunge, having greater distance between your feet.  Then slowly begin to raise back to your starting position.  This will be one complete rep.

Do: 3 sets of 20 reps on each leg

 

 

Side Push Off: Place hands on your hips, keeping your left leg straight, leaning towards the wall, place your right foot on top of the wall.  Keep your shoulders back and your core tight and engaged.  As you lunge into the wall, then push off with your right foot tapping your right foot close to your left knee. Try to avoid letting your right foot touch the ground.  This will engage more muscles in your legs and also work on your balance.  After you push off and have your right foot meet your left knee, that will complete one rep.  Do all moves on one side, then face the other direction and do the same move.

Do: 3 sets of 25 reps on each leg

 

Elevated Side Lunge: Place hands on your hips, keeping your left leg slightly bent, leaning towards the wall,  place your right foot on top of the wall, keeping your leg straight. Keep your shoulders back and your core tight and engaged.  Slowly bend your left knee going into a lunging position. Keep your shoulders back the entire time and make sure that your left knee does not extend past your shoes.  Then slowly raise back up to the starting position.  This will be a very small move, but your muscles will stay engaged the entire move, especially by keeping the other foot elevated on the wall.

Do: 3 sets of 15 reps on each leg

 

 

Push Ups: Place your feet a little closer than shoulder width apart, keeping your shoulders back and your core engaged.  Slowly lower your hands to the wall, keeping your body in a straight line.  Begin to lower your chest towards the wall, bending your elbows, keeping them back and in tight.  Core must be kept tight the entire time as to engage your core but also to protect your back.  Slowly begin to straighten your arms using your chest, shoulder and bicep muscles back to the starting position.  If this elevated pushup is too easy for you, then do the men’s pushups on the ground.

Do: 3 sets of 20 reps

 

 

Tricep Dips: Face away from the wall. Place your feet slightly less than shoulder width apart, keeping your shoulders back and your core engaged.  Place your hands on the wall with your fingertips facing forward and slightly hanging over the wall to hold on. Transfer the weight from your feet to your heals.  Slowly bend your elbows keeping them in tight and your weight towards the wall.  Then slowly begin to straighten your arms returning back to the starting position.  This is a very small move and requires great strength in your tricep muscles.

Do: 3 sets of 15 reps

 

 

Side Oblique Crunch: Your right hip should be towards the wall and your feet together placing your right hand on top of the wall. The left hand will be placed on your left hip.  Keep your shoulder back and your core tight and very engaged the entire movement.  Slowly dip your right hip down towards the ground then raising your right hip back to the starting position.  This will require great strength in your ab muscles, but mostly your oblique muscles (that is your muscles on either side of your abs, think of the muffin top 🙄)You must keep your core muscles tight the entire time to protect your lower back. Stay on one side for the completed reps, then switch facing the other direction for the next set of reps.

Do: 3 sets of 20 reps on each side

” great friends, great times, great memories “

Now if you are as lucky as I was yesterday, to have 3 wonderful ladies to go on a hike with, a run, or a walk, then awesome, keep your workout going!  Now you will get your cardio workout in too, plus extra leg strengthening and toning.  You can do your hike or walk before or after your workout above!  The best part is the company of great friends to do a workout with  . . . . hey, invite them to do your Wall Workout with you! 😊 😊 😊 😊

” forever blessed to have this wonderful man “

The MOST important part of any trip, or just life in general , is the people you are blessed to be around.  🙏  I am forever grateful for my fabulous husband, who was also my wonderful photographer!  📸 Thank you Tom! ❤️

” your attitude will always set the tone for your mood, find your happy place “

Now it’s time to head back home and leave this beautiful scenery . . . . BUT, I am going to go back home with this motto! 👍 

Clothing: top by Lululemon, shorts by Lululemon

Burpees Planks and Stairs Oh My! No Equipment No Excuses Workout

YES you can get your workout done anywhere  . . . .

That is why I call this the NO Equipment NO Excuses Workout!

One of the most difficult times to exercise is when we are traveling away from home, as the hotel gym is sometimes not that inspiring or it lacks the equipment to do anything and then we decide to just give up and workout when we get home!  Also, when we are at home, we don’t have what we need to do a workout or the right kind of equipment.  That is why these exercises are so awesome, because you do not need any equipment and the workout can be done anywhere!

Push Up: Start is a plank position with your arms straight and hands directly below your shoulders.  You can bring a yoga mat if you prefer for better comfort for your hands.  Your body should be in a straight line from your head to your toes.  Keep you core engaged and do not let your hips dip into a sagging position.  Slowly bend your elbows and lower your chest to the ground or mat, keeping your core engaged.  Then press upwards back into your plank position.

Do: 3 sets of 20 reps (can also do women’s pushups on your knees if needed)

Burpees: Begin in a standing position arms elevated overhead.  Drop into a squat position bringing your hands to the ground. Kick your feet back into a plank position while keeping your arms extended. Immediately return your feet to the squat position while continuing to jump up from the squat lifting yourself off the ground. So, why do we all hate burpees so much? Sometimes I think it’s because they make me burp when I do them . . . 😜 but they do require a lot of strength and energy to perform them, that’s why they burn a lot of calories.

Do: 2 sets of 15 reps

Skaters: Place your feet about shoulder width apart, bending your knees and slightly bending at your waist.  Start off in a small squat, then jump sideways to the left, landing on your left leg.  Bring your right leg beside your  left ankle, trying not to touch.  Reverse the direction by jumping to the right with your right leg, which completes one full rep.  Keep your core tight the entire time and try to challenge yourself by not letting the one foot touch the ground while jumping sideways.

Do: 3 sets of 25 reps

Mountain Climbers: Begin in a pushup position with your weight supported by your hands and feet in a running position with one foot forward.  In a fast movement reverse the position of your legs bringing the other foot forward, while extending the other leg backward.  This is like running in place with the hands stabilized and the feet move forward one at a time, alternating feet forward.

Do: 3 sets of 25 reps

Plank: Begin in a pushup position but with the weight on your elbows.  Your elbows should be placed directly below your shoulders, resting your weight onto your forearms and not on your hands.  Your body should be in a straight line from your shoulders to your ankles.  Keep your core engaged the entire time, to prevent your back form sagging which will put a lot of strain on your lower back.  Think about sucking in your belly button up into your spine and holding that position.

Do: 2 sets of 60 seconds

Walk/Run/Sprint: Depending on your fitness level and/or endurance, you can walk at a fast pace, run, or even sprint for some great high intensity interval training.  Walking: start off at a normal pace for 3 minutes, then walk at the fastest pace possible for 4 minutes, then return back to normal pace for 3 minutes.  Running: start off at a normal run speed for 3 minutes, then run at a fast pace for 4 minutes, then return to normal run speed for 3 minutes. Sprint: start off at a normal run speed for 2 minutes, then sprint for 1 minute, then return to the normal run speed for 2 minutes.

Stairs: Look for stairs at the park, beach or hotel.  You can walk up the stairs at a fast pace, then return by going back down the stairs walking.  For a more intensity, run the stairs going up, but I recommend walking down the stairs, as it is too easy to trip running downstairs. Then depending on how many flights of stairs there are, continue this for 5 minutes.

 

 

 

 

 

Take the NO EQUIPMENT NO EXCUSES Workout with you wherever you Go!

” jump in and cool off “

” relax  . . . .and if you are on vacation, let the vacation begin “

Are You Achieving or Struggling with Your New Years Resolution, tips & tricks for staying on track

A NEW YEAR IS A GREAT TIME TO SET NEW GOALS ESPECIALLY WHEN IT COMES TO YOUR HEALTH, SO WHY DO SO MANY PEOPLE FAIL?

Did you know that “getting healthy” tops the list as the most tried and true New Years Resolution? It was the number 1 most popular resolution for 2017, actually almost every year it is the number 1 goal . . . . . hmmmm, I am thinking that many people struggle with this or they wouldn’t keep making that their top resolution year after year, right? Did you know that research shows that usually only 8% of people actually achieve their New Year’s goal?

Here is why I think many people struggle to accomplish their “getting more fit & healthy” goals.  Most people start from ground zero to going full force almost over night!  Actually, many people set their goals after they wake up after a New Year’s Eve filled with over indulgence and are now ready to detox, shape up and get back on track or actually even begin a program.  Most set up unrealistic goals that are too aggressive, overly strict diets, exercise programs that they will struggle with to commit too and eventually give up on their efforts!

If you have already struggled with your New Years resolution or needing motivation, ideas and/or tips to stay on track, then let me show you some ways to help you achieve your health goals so you can be ONE of the success stories!  So don’t worry if you have already jumped off the health band wagon, jump back on because I want you to focus on making smaller more incremental changes that you can live with and sustain over the long time, and hopefully it will eventually become a lifetime of healthy habits!

Simple Changes to Daily Living that will Improve Your Health


Drink More Water!  Yes, that sounds so simple, yet you will be surprised how many people’s bodies are actually dehydrated and not really hungry, they just need water.   Before every meal drink a full glass of 8 ounces of water and you will find that you will feel more full before eating; therefore, ingesting less calories.  Also, your body needs water throughout the day to keep hydrated, keep your energy level up and hopefully will keep you from drinking other beverages that are filled with empty calories……….BUT, we all get so tired of drinking plain water all day, so change things up by adding different fruits, vegetables and fresh herbs to your water!  When you put them in a water diffuser, it will flavor your water without getting mushy fruit throughout your drinking water!  Try different fruit as they come in season to keep the variety going.  My favorite is cucumber, strawberry and fresh mint!

” blend yourself a healthy meal or snack in no time ” approximately $79

Protein Shakes!  I can not stress enough to you and my personal training clients how easy, delicious, filling and nutritious a protein shake can be, especially in the morning to start your day off right!  It is one of the easiest meals or snacks you can make and it is portable too if you need to run out the door and don’t have time to eat.  I absolutely love my magic bullet as it is so easy to use and clean up, that I make my protein shakes every single morning with it.  But, you can use a blender too, I just like the convenience and fast clean up of the bullet.  What I love about protein shakes, is that you can get your protein (duh🙄) along with many other quality ingredients . . . . it’s like a multi-vitamin you can drink.  Here is what I put in my shake, but be creative and try new things (sorry Tom, I always stick with the same favorite one every morning ☺️) , I call this Christie’s Morning Shake: 1 scoop whey protein powder (protein), 1 frozen banana (potassium), approx. 1 c. unsweetened almond milk (calcium), 1 tsp. chia seeds (fiber), 1 tsp. coconut oil (healthy fats), 1 tsp. flax seed (healthy fats, fiber), 1 tsp. cocoa powder (magnesium, iron).  That’s it, then I throw all ingredients into the Magic Bullet blend for 30 seconds, pour in cup and ready to drink.  A healthy, fast, easy, nutritious and very filling meal or snack!

” meal prep made easy ” approximately $23

Healthy Snacking!  Yes, you should be snacking throughout the day, but not on chips, cookies, candy, etc. The problem is most people wait too long in-between meals and then you are so hungry you will grab whatever food you can find and usually the convenient and fast snacks, tend to be the most unhealthy, high calorie, high fat, high sugar and high sodium items.  All these ingredients will put on weight, give you a quick burst of energy, to then crash a few minutes later, leaving you more tired and sluggish than before you ate.  You should be eating about 5 to 6 times a day, especially when you are exercising too!  I suggest eating breakfast, then 2 – 3  hours later a snack, about 2 hours later lunch, then 2-3 hours later a snack, about 2 to 3 hours later dinner, then depending on what time you ate dinner, maybe a small, light snack before bed.  So, pre-planning is the answer!  When you take the time to meal prep (many people have found that Sunday’s are a good day to meal prep for the entire work week) you can make wise choices about food items that are nutritious, easy to grab and go (or even have prepared in your refrigerator for snacking, TV time snacks or boredom snacking) and fulfilling.  My suggestions include fresh fruits and vegetables cut up ready to dip in hummus, low fat dips, melted dark chocolate & nut butters. My all time favorite is sliced apples (I recommend cutting them that day and squeeze fresh lemon juice on top to prevent browning) then spread with almond butter.  This snack is very filling due to the fiber from the apple and the protein from the almond butter, both which will sustain you until your next meal.

These 3 very simple tips can truly make a difference in achieving your New Years resolution and keep you from struggling to keep your goal.  Remember to drink water before every meal and throughout the day, start off your morning with a nutritious and filling protein shake and then eat healthy snacks in between meals and YOU will be setting yourself up for a successful resolution, BUT more importantly for a healthy new lifestyle.  Then next year when it is time to make your New Years resolution, “getting healthy” will not be on your list, as you will have already conquered that and become the NEW YOU, living YOUR NEW HEALTHY LIFE!✓

Please share with me how you have succeeded with this goal, struggled in keeping or maintaining your goal and if you have found these 3 tips easy to maintain.  I look forward to hearing from you!📧

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, but I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

Get Ready to Slide Away Extra Calories

ARE YOU LOOKING FOR A EFFECTIVE WAY TO BURN CALORIES?

HOW ABOUT A WORKOUT YOU CAN DO ANYWHERE . . .FIT TRAVEL TO GO?

DO YOU WANT TO TONE AND TIGHTEN YOUR LEGS AND BOOTY?

The answer is as simple as sliding your way to a great,  intense workout.  YES, sliders offer amazing benefits to burning calories, toning your body and core! That is why I have been using sliders in my own workouts and also with my personal training clients.  YOU must try these, they will become one of your favorite additions to your workouts! Are you ready to slide away those extra calories?  Here are some of the many benefits to using the sliders for your workouts:

USE ON ANY SURFACE  Sliding discs are perfect for home workouts and on the road as they have a double sided design which adds additional versatility. Coarse side for hard floors and smooth side for carpets. Workout anywhere in your home, hotel or outside and get results.
STRONG TO THE CORE  Slide and glide your way to an improved physique. The slider exercise discs will give you an intense workout of the mid-section, strengthening your core to give you a toned midsection. You can target individual muscle groups and workout your entire body as well.
COMFORTABLE & DURABLE Use these exercise gliding discs for core strengthening, athletic conditioning, CrossFit, HIIT, yoga, dance, balance training and more. Not only do they reduce impact to protect your tendons and joints, but these power glide discs fit easily in any small carry bag so you can workout anywhere, even when traveling (size: 9 in x 7 in).

SLIDER WORKOUT

 

Skating (cardio): Place your feet on top of the sliders, bending your knees keeping your shoulders back while slightly bending at the waist. Keep your left leg stationary in the bent position, then push off with your right foot into a sliding position, like you are skating. Then transfer the weight to your right side, sliding the left foot, then joining the right foot. (Just like you are skating on ice pushing off back and forth……makes me appreciate my son, Grant, as he plays college hockey and now I see why he has such strong quads & glutes! 🏒)

Do: 3 sets of 30 slides

 

 

 

Outward Leg Extension: Place your feet on top of the sliders, bending your knees keeping your shoulders back while slightly bending at the waist.  Position the weight on your standing left leg with knee bent, sliding your right foot out to the side until straight, then slide your right foot back into meeting the left foot. Repeat the same sliding motion on the left leg.

Do: 3 sets of 15 reps on each leg

 

 

 

 

 

Forward Leg Extensions: Place your feet on top of the sliders, bending your knees keeping your shoulders back while slightly bending at the waist. Position the weight on your standing left leg with knee bent, sliding your right foot forward until straight, then slide your right foot back into meeting the left foot. Repeat the same sliding motion on the left leg.

Do: 3 sets of 15 reps on each leg

 

 

 

 

 

Backwards Leg Extension: Place your feet on top of the sliders, bending your knees keeping your shoulders back while slightly bending at the waist. Position the weight on your standing left leg with knee bent, sliding your right foot backwards until straight, then slide your right foot back into meeting the left foot. Repeat the same sliding motion on the left leg.

Do: 3 sets of 15 reps on each leg

 

 

 

 

 

Half Circle Leg Rotation: Place your feet on top of the sliders, bending your knees keeping your shoulders back while slightly bending at the waist. Position the weight on your standing left leg with knee bent, sliding your right foot forward, then sliding the foot in a half circle position ending with your foot behind you. Then slowly slide your foot from backwards in a half circle moving forward back to starting position. Repeat the same sliding motion on the left leg.

Do: 3 sets of 15 reps on each leg

 

 

 

Double Hamstring Curl: Lay on the floor with your knees bent and the sliders under each foot.  Position your arms straight by your side and then slightly lift your booty off the floor and keep it elevated.  Slowly curl your feet towards your booty using your hamstring muscles, then slowly return to starting position.

Do: 3 sets of 20 reps

 

Single Hamstring Curl: Lay on the floor with your knees bent and the sliders under each foot. Position your arms straight by your side and then slightly lift your booty off the floor and keep it elevated. Slowly curl one foot towards your booty using your hamstring muscles, then slowly return to starting position. Then repeat same movement on the opposite leg.

Do: 3 sets of 20 reps on each leg

 

Core Cruncher: Place your knees on the floor, with feet elevated and each hand on a slider. Keep your core engaged and tight the entire time.  Slowly slide left hand forward until almost straight, then using your core muscles, bring your left  hand back to meet your right hand.  Then switch using the right hand to reach forward, then return.

Do: 2 sets of 20 reps on each arm

 

Mountain Climbers (cardio) similar to this picture, just transfer the sliders to your feet: Place your hands on the floor and put your body into a runners position and place your feet on the sliders.  Keep you arms straight and begin sliding each foot towards your torso by alternating each knee forward, like you are running in place.

Do: 3 sets of 30 reps

 

 

FIT TRAVEL TO GO!  I have an Adidas travel bag that includes so many awesome workout tools to help me get my workout down on the road.  These sliders that I am showing you is so light and portable you can pack them easily in your workout bag and do the exercises right in your hotel room or wherever you might be traveling too.  Look for more blog posts in the very near future about what else I put in my travel bag for workouts on the road!  Sign up below for my blog post updates, so you don’t miss any of my workouts!

 

 

 

Clothing: Top by Old Navy, Bottoms by Lululemon

One Ingredient Pancake that is Filled with Protein

A ONE ingredient pancake that is filled with protein, is the MOST simple recipe and is extremely healthy and delicious for breakfast or dinner (my daughter and I ate this for dinner , as we love breakfast food at night 👭).  This ingredient is one of the worlds most popular health food. It is gluten-free, high in protein and contains all the 9 essential amino acids.  And it doesn’t stop there . . . . . it is also high in fiber, magnesium, vitamin E, calcium, potassium, phosphorus, iron, zinc and many antioxidants.  Do you know what it is? Well, if you guessed quinoa, then you’re right! ✓

Nutritious You Say?  Well look at the nutrient content in 1 cup of quinoa (pronounced keen-wha), 220 calories

Protein 8 grams

Fat 4 grams

Fiber 5 grams

Magnesium 58% RDA

Phosphorus 28 % RDA

Folate 19%

Iron 15% RDA

I recommend buying organic quinoa as it is not that much more expensive and is easy to find!  I have bought a big bag at Costco and also at Amazon, as they carry organic. Check the labels, as quinoa is usually grown organically and therefore considered a non-GMO, gluten-free whole grain food (technically it is a seed)!

One Ingredient Pancake

Ingredients:

1 c. quinoa

Now you could stop right there, but I added some additional and very flavorful items to my pancakes which also adds more taste and fiber.  These items are optional, but highly recommended!

optional items:

sprinkle of salt

sprinkle of cinnamon

1/2 t. vanilla

1 sliced banana

1/2 c. fresh berries

1 T. pure maple syrup

Coconut Oil

Directions:

Soak the quinoa in 3 to 4 cups of water for at least a few hours or even better if you can soak them overnight.  Rinse the quinoa and place directly into a blender. Begin blending and start adding 1/2 cup of water until you get a consistency similar to pancake batter.  If they become too runny then add more quinoa or too thick then add more water.  I prefer the batter to be on the thicker side, as they seem fluffier when the batter is thicker.  Once the batter is at the desired consistency then add the salt and vanilla and stir with a spoon.

Heat up griddle on medium heat with the coconut oil.  Pour the batter directly from the blender to heated griddle.  Place the sliced bananas on the top of the batter.  Once the batter begins to bubble , around 2 minutes, and the under side is turning a light golden brown, then flip the pancake over gently so you do not loose the banana slices.  Continue to cook for another 2 minutes on this side.

Place cooked pancakes on your plate and top with your favorite berry and pure maple syrup or fresh fruit jam.

Servings: 6 pancakes

Prep Time: 5 minutes (once the quinoa is soaked)

Cook Time: 5 minutes

Looking for other quinoa options for lunch or dinner? I recommend making a big batch of quinoa for the week and then you can make pancakes one morning, a veggie bowl another day, even quinoa oatmeal is very good.  Try to incorporate quinoa into your diet throughout the week by replacing it with grains that you usually cook with.

Fresh Veggie Quinoa Bowl “quick & easy meal, that’s very nutritious”

Ingredients: 

Cooked quinoa (take the soaked quinoa and heat up in skillet or microwave)

Fresh cooked veggies: spinach, peppers, onions, broccoli, edamame, etc.

Healthy fats: avocado, olive oil, low fat feta cheese

Topping: fresh salsa, olive oil, vinegar, tabasco, etc.

Directions: Layer the bowl.  Place about 1/2 c. to 3/4 c. quinoa on the bottom of the bowl, then layer with fresh steamed/cooked veggies, healthy fat and then finish with a topping.  This is a easy way to have a healthy, yet delicious meal in a few minutes!

Servings: single or multiple

Prep Time: 5 minutes

Cook Time: 5 minutes

Seriously you can not find an easier, faster or more nutritious meal than making this one ingredient pancake that is high in protein and gluten-free, also layering ingredients for a fresh veggie bowl for lunch or dinner is just as easy too! 🍴

 This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, but I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

Are you ready for a FIT New You in 2017?

ARE YOU READY FOR A FIT NEW YOU IN 2017?

WHY not, right? Well . . . . .what does FIT really mean?  Do you want a FIT body, FIT life and FIT mind? When I ask my clients what fit means to them, they will each give a different answer, as people have different needs and ideas of what fit means.  I look at it this way, there are 3 important aspects of being FIT and that is having a FIT body, FIT life and FIT mind.  I mean who doesn’t want to be healthier by eating more nutritious meals, exercising for a strong and toned body, and then living a life with a positive attitude?  When we exercise, eat right and keep our outlook on life with a positive attitude, it will impact all areas of our life and the people around us in such a positive way!

” exercising can be done anywhere to burn calories, gain strength and tone “

Step One: FIT Body EXERCISE  You have everything to gain and nothing to loose BUT pounds and inches! So why have you quit exercising or if you haven’t started why not start?  What’s YOUR Motivation? We all want to live the “healthier life”, BUT where and how we get that motivation is dependent on us! Have you dug down deep inside to find your inner inspiration? There are times in our life where we feel eager , motivated and ready to take on any challenge……..then there are times when we get frustrated, procrastinate and think that ONE DAY more or ONE WEEK more won’t make that much difference! BUT, the longer you wait and the more time that passes, the less chance we will start or continue to reach our fitness goals (or any goals for that matter). So, the more focused YOU are and the more YOU set your goals, the better the chance you will have starting and exceeding these goals.

Ask Yourself These Questions:

1.What is my goal for achieving better fitness:  like gaining strength, getting more flexible, getting more toned, loosing weight, etc? Go to these blog posts below for workouts that you can get started on right now at home, in the gym or traveling:

Too Busy to Workout

The One Exercise You Must do for Stronger Arms/Core

Guaranteed Method for Tighter more Toned Booty

Yes You Can Walk for a Fat Burning Workout

Top Core Crunching Exercises

Tighten Your Core Tone Your Arms

Secret to Lean & Strong Legs

6 Simple Steps to Tone Your Upper Body

5 Simple Steps to a Tight Booty

Best H.I.I.T. for Torching Calories

Best Beach Booty Workout

2.How many days a week will I commit to exercise ? I suggest 3 to 5 days a week, as 3 days is good for maintenance but 5 days will show faster improvement in creating weight loss, loss of inches & stronger more toned body.
3. What time of day will work best for me to keep my commitment to my fitness goals? Most studies have shown that people who do early morning workouts usually stay more committed to their workouts as the schedules throughout the day becomes hectic it won’t interfere with your morning workouts.  That is the time of day I do my workout, then I eat breakfast and then head off to my trainings, so I can commit the time to get it done!
4.Who can I share my goals with to help me achieve them? Whenever someone shares their goals, the chance of success increase dramatically, so find that special someone to help motivate you and then hopefully in turn you will also motivate and inspire them too!

” fuel your body with nutritious food and you will loose weight & inches and keep the flavor “

Step 2: FIT Life HEALTHY EATING! You have everything to gain and nothing to loose, but a bad diet! The most nutritious foods for your body will always be fresh fruits, vegetables, low fat dairy and lean meat that requires no label to tell you what the ingredients are. YOU will then know exactly what you are putting into your body when you digest it! I also recommend eating as much organic as possible to avoid added chemical and hormones……..but more information on that in a future blog post.

How often should I eat? Most of the time I find with my clients that most of them do not eat enough throughout the day. Instead of eating 3 big meals a day, you should be eating 5 to 6 smaller meals each day, spaced out every 2 -3 hours. This will give you more energy throughout the day while keeping your metabolism regulated. You can adjust the eating schedule to accommodate your day, but here is a sample schedule for eating:
7am Meal#1 breakfast
10am Meal#2 mid-morning snack
12pm Meal#3 lunch
3pm Meal#4 mid-afternoon snack
6pm Meal#5 dinner
9pm Meal#6 evening snack
How much and what should I eat? If you are wanting to loose weight, a pound of body fat contains 3,500 calories, so to loose weight you would need a deficit of 500 calories per day, in order to loose 1 pound a week. (Depending on how much you exercise per week will also determine how many calories.) Now, I do not recommend, nor do I count calories, instead I find that fueling your body with healthy nutritious food always brings greater success and happiness! I have found that if you break down the nutrients into 3 categories when eating, it is a much easier way to determine what to eat.

Here is a breakdown of the nutrients I recommend for each meal. To keep it simple, think of it this way, fill your plate with approximately 1/2 complex carbs, 1/4+ lean proteins, 1/4 – healthy fats:
55% complex carbohydrates: brown rice, oatmeal, wheat germ, whole wheat pasta, apples, berries, citrus fruits, grapes, kiwi, mango, melons, pears, plums, artichokes, asparagus, beets, broccoli, brussel sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, lettuce, spinach, tomatoes, zucchini, bananas, carrots, chick peas, beans, sweet potatoes, lentils, yams, split peas (this is not an exhaustive list)
27% lean proteins: beans of all kinds, beef tenderloin, bison, canned tuna (water), chicken breast, chickpeas, eggs, low fat greek yogurt, fresh fish, lean ground turkey, lentils, low fat cottage cheese, natural nut butters, non-dairy/dairy milks, pork tenderloin, tofu, nuts (this is not an exhaustive list)
18% healthy fats: almonds, avocados, cashews, cold water fish, flaxseed, nut butters, olive oil, pecans, sunflower seeds, walnuts (this is not an exhaustive list)

” attitude is everything, keep positive and see the confidence in yourself get stronger “

Step 3: FIT Mind POSITIVE ATTITUDE! You have everything to gain and nothing to loose, but stress! How many times do we compare ourselves to other people by fitness, wealth, looks, age, etc. ? This is never a healthy attitude to have and can create unwanted and unnecessary stress! We are all uniquely made from God, BUT it is our responsibility to take care of our bodies with proper nutrition and exercise. I know we can all get easily complacent and forget to put our health as a top priority, but it is important that we don’t neglect our health.  When we focus on eating right and exercising regularly, the positive attitude starts to come naturally. When we take care of our body, we feel better about ourself which will turn into a more positive attitude.  We can also handle the stresses of life better when we are living a healthier life and we will have more energy, sleep better and take a positive outlook on life!

NOW . . . .who doesn’t want to feel leaner, stronger, healthier with a positive attitude?

Clothing by: Top left photo, top by Gap Fit, bottoms by Athleta. Top right photo, top by Elisabetta Rogiani, bottoms by Athleta. Bottom right photo, top by Nike, bottoms by Nike.

What does a personal trainer eat? My secrets to a typical day of eating!

Do you want to loose some weight? Loose some inches? Detox? De-Bloat?

Have you ever thought about what a personal trainer eats during the day?

As a personal trainer for the last 6 years, I have been asked these question many times! Especially at the first of the year when most people have over eaten, over indulged in foods they would not normally eat and did not even exercise to burn off those extra calories.  Well, the new year is a time to start clean by eating clean.  You will begin to de-bloat, detox, loose those extra inches and loose those extra pounds.  But, what does eating clean really mean?

Well, eating clean means something different to everyone, but I am going to tell you what it means to me and how clean eating (on most days, not every day, you must have some cheat days too) has kept my weight the same (minus 2 pregnancies💙 💗) as when I  was in the my 20’s,  and now I am 52 years old.  I am not a certified nutritionist, nor do I ever go on a diet, but I have learned to manage my weight by choosing “good for my body” foods and of course exercising too.  You must remember most people can never get enough exercise in the day to burn the overindulgences they eat, so never assume that if you exercise you can eat whatever you want.  So many people make this mistake and keep putting on pounds! So let’s breakdown a personal trainers typical day of eating, MINE!

7:00am* Eating breakfast!  The studies have gone from you must eat breakfast every morning to kick start your metabolism to some studies now saying  you don’t really need to eat it.  I don’t really care what the studies say, because I have found that my consistent eating of breakfast to start my morning has always been the best way to start my day.  Now, I do workout very early in the morning (usually around 6am) and only sometimes do I have a little snack before I hit the gym.  BUT, as soon as I get home from my workout and before I head to my trainings, I ALWAYS have breakfast.  *I will show the approximate times that I eat, so you can get an idea about how often I am eating throughout the day, usually 5 to 6 times! Here is a sampling of some of the items that I eat:

▶︎Protein Shake (see my favorite recipe and why protein is so important)

▶︎Ezekiel Bread toasted with (organic, natural almond butter)

▶︎Gluten free pancake (see my favorite recipe and why I love this breakfast😋)

▶︎Egg Sandwich (toasted Ezekiel bread, 1 fried egg (non-stick spray) avocado or cheese)

▶︎Quinoa Egg Breakfast (see my favorite recipe)

▶︎Steel Cut Oatmeal with fresh berries and almond milk

9:30/10am* Snack Time! Usually I am traveling around from home to home for my personal training and I will usually bring a snack,  especially if I will not be home before lunchtime. Whether you are at home, at the office or traveling, I feel it is very important to have a healthy snack about 2-3 hours after breakfast and after lunch.  Here are some of my favorites:

▶︎Organic apples with Organic nut butters (pre-slice apples, rub lemon juice over them, then wrap to prevent browning)

▶︎Celery with Organic nut butters

▶︎Packaged Nuts with a banana

▶︎Natural Microwave popcorn with sea salt/chocolate (see my favorite recipe)

▶︎Healthy, low-calorie (less than 200 calories) protein bar (careful, many are the equivalent to a candy bar, check the fiber (2g. or higher is great) and sugar (less than 10g. is best)

12:00/12:30pm* What’s for lunch? It does NOT matter if you eat at home, at the office or on the road, there is ALWAYS a healthy option if you pre-plan for packing or do your homework before eating out.  I will not get into restaurant eating now, as I will be posting in the future about what places you can eat out at and still get healthy food options……..look for it!👀 (Don’t forget to sign up for my blog updates below, so you don’t miss out!) Here are some of my fast, easy lunch items to eat, and all of these can be packed to take with you on the road (while traveling or just running errands) or the office!

▶︎Non-fat unflavored Greek Yogurt with fresh fruit and low-fat granola (Greek yogurt, not the other regular kind of yogurt, as many of those are filled with sugar and low protein content) Greek yogurt is very high in protein, some as high as 22g. per serving, like Fage.

▶︎Low fat Cottage Cheese with sliced vegetables (optional: drizzle with vinegar)

▶︎Mixed Green Salad (love Kale) loaded with veggies, a little feta cheese drilled with vinegar & EVOO

▶︎Lettuce Wrap Sandwich (crisp lettuce cup with hummus, slice cheese, avocado & veggies) I am not really a meat eater, but you could add meat too……just try to choose organic sliced meat, as so many deli meats are loaded with nitrates, antibiotics and sodium.

2:30/3:00pm* Snack Again! Yes, hopefully you got a workout in this morning or will be exercising later today, so fueling your body throughout the day will keep your metabolism going strong and your energy level staying at the best peak.  This is the time of day that most people get that afternoon slump, yet by eating a nutritious snack (yes, the high sugar your craving right now will only bring you up, but you will be crashing in about 30 minutes and feel worse than you did initially) you will avoid that slump.  Read above about some snack time ideas!

6:00/6:30pm* Dinner Time! Ok, I have to say this is my least favorite meal of the day! Why? Because I am always at a loss for healthy ideas and I am just ready to eat and move on with my night! Pathetic I know! BUT, when I do rock at the dinner menu 🙄 here are some of my favorites:

▶︎Spiralized Veggie Spaghetti (see my favorite recipe )

▶︎Grilled Fish (Thank you Tom for always rocking at the BBQ😀) with veggies and quinoa or rice

▶︎Organic Ground Chicken Breast Burgers (the BEST meat is from Whole Foods butcher) on brioche buns (also from Whole Foods) with avocado, onions and tomato, with kale salad and sometimes I bake some french fries

▶︎Organic Chicken Fajitas with grilled veggies, black beans and avocado

▶︎Green Salad with grilled fish or chicken, veggies, feta cheese then drizzle with vinegar & EVOO

▶︎Baked Eggplant Parmesan (sliced eggplant, dipped in egg whites, topped with Panko bread crumbs, placed in dish with marinara sauce then baked in oven at 350 for about 30 minutes)

8:00* Yes Dessert! Now I do not have something sweet every night, but sometimes I just need to have something a little sweet!  I bet most of you feel the same way too!  Just be careful when eating too many sugars, read this post for more information about why.  So here are a few of my healthier dessert choices:

▶︎1 to 2 pieces or maybe more …….. 😳 of dark chocolate

▶︎Sliced banana or strawberries with melted dark chocolate drizzled on top

▶︎Non fat unflavored Greek Yogurt with honey or maple syrup on top and fresh fruit

Time for bed! 😴 This a typical day of what I eat and I have been able to keep my weight very consistent over the years, but I do also have my cheat days of pizza with wine, mexican food with chips and salsa, etc. because YOU must have balance, but the majority of your days should consistent of clean eating.  Let me know of any of your favorite healthy choice meals!

I promise you will feel so much better AND you will loose weight, loose inches,

de-tox and de-bloat your body!

 

Detox, Energize & Boost Immunity with this Superfood and with recipes to make this at home

Find out why I needed my ACAI bowl today and how it was a “cure” for me!

It was so wonderful to spend time with my family over Christmas and eat all of the wonderful food and drinks together, but so many times we can overindulge during this time and feel sluggish . . . . BUT, that is not why I needed this superfood this time! I needed to energize and fast!

Why? I felt my body craving for a delicious acai bowl,  because I got the horrible stomach flu Christmas night and it hit me hard and I did not eat anything for 2 days straight.  Nothing sounded good and I felt like a truck had hit me, and then eventually, a few days later, I started to feel like I could get out of bed. (Thank you to my wonderful husband and kids who helped out around the house!)  I knew that I needed to eat to get my strength and energy back (and yes, I wanted to get back into my workouts) and I listened to my body and it craved something cold (cool things inside my tummy is what I craved) and I also wanted some healthy fruit.  🍇  If you are looking for some very valuable information about superfoods, I have linked an awesome superfoods article explaining the many benefits!

Do you ever think about how our bodies will sometimes crave foods that we ultimately need?🤔  Ok, not all the time, as I don’t think my body needs those chips and salsa or that gelato……….BUT, when we are worn down, I think our bodies will crave the nutrients they are lacking.  So, I did not have the ingredients at home to make an acai smoothie (see recipe below) or acai bowl ( see recipe below) but there are now many great places to go buy acai bowls which are loaded with fruit and filled with nutritious ingredients! And the acai berry is known as the “Beauty Berry” and boy did I need that! 😫  Actually, some studies state that this fruit has so many health benefits, like: heart health, aiding in weight loss, promoting skin health, help with digestion, energy booster, improve cellular health, immune booster & anti-aging benefits.

Now if you are going to order acai or ask for it in the grocery store, you will want to be able to pronounce it (ah-sigh-ee).  You can look for this in the frozen food section in the grocery store or search stores that sell the bowls.  The taste is a cross between a grape and a blueberry with a reddish purple color.  The health benefits of this small yet mighty fruit, is that it is low in sugar, but contains excellent amounts of iron, calcium, fiber, Vitamin A . . . .it’s a strong antioxidant fruit!  They also contain resveratol, which not only gives this fruit it’s beautiful deep colors, but have been shown to help defend the body against harmful free radicals.

The acai bowl that I have pictured above is from Nekter and it was absolutely delicious! 😋 It felt good to finally have something in my stomach and that it was great for my body too!  The ingredients are: acai, strawberry, blueberry, banana, their housemade cashew milk, blended together and topped with hempseed granola, fresh strawberries, blueberries, banana and agave nectar (390 calories).  Also, if you are needing protein, especially after your workouts, I recommend ordering whey protein powder add-on or if making at home into the puree or the smoothie.  So, if you prefer to make your own, here are some recipes for the acai bowl and smoothie.

ACAI BOWL 

1 package frozen unsweetened acai berry pulp (break apart with hands before putting into blender)

1/2 banana

1/2 c. frozen strawberries

1/2 c. frozen blueberries

1/2 c. unsweetened nut milk (almond, cashew, etc)

Servings: 1

Place all ingredients in the blender at a slow speed, stopping to scrape down sides and adding the milk to better blend thoroughly.  After all ingredients have blended completely, blend on high speed for about 20 seconds. Put the puree in a bowl and top with your favorite toppings, here are a few suggestions.

Toppings:

blueberries, bananas, kiwi, strawberries, granola, honey, agave nectar, protein powder (stir in)

ACAI SMOOTHIE

3/4 c. unsweetened almond milk

1/2 c. frozen strawberries

1 frozen banana

1/2 c. frozen blueberries

1/2 acai frozen smoothie pack or acai juice

1 scoop protein powder (optional)

1/2 c. ice

Servings : 1

Place all ingredients in blender until thoroughly mixed.  Add more or less ice depending on your desired consistency.  I absolutely love the Magic Bullet and use it to make all of my smoothies!

ENJOY this great tasting and nutritious fruit and let me know of any great recipes

you make with this fruit!

 

 

Too Busy to Workout, Give me 20 Minutes!

Do you feel like you don’t have time to do get your workout in this time of year because you are too busy?

Are you  . . . . Wrapping Gifts? Still Shopping for Christmas Gifts? Grocery Shopping?

Well if you give me just 20 minutes I can make sure that even with this busy time of year and with so many activities and to-do-lists happening, you can still spare 20 minutes to yourself!  My dear friend, Beth , asked why I work out so early in the morning before the sun rises🌅 . . . .well, to me it’s a time of day I know I can commit to my workout before all of the other activities can take over my schedule.

So, let’s say you are wrapping gifts, like I am doing here in the laundry room, if you give yourself a 20 minute break (yes, we could all use a little break 😳) you can get a quick workout in and I promise you that you will feel more energetic, clearer minded and more focused to continue on with your day!  So I am calling this a “Too Busy to Workout, Workout”.

First, do 5 minutes of jumping jacks, jump rope or running in place (or a combo of the 3)  to get yourself warmed up and your heart pumping! ❣️ Now you are ready to begin a quick strength training workout!

STATIONARY LUNGE:

Stand with shoulders back and your core engaged (pelvic tilt, abs tight) and place one foot in front of the other into a lunging position. Slowly lower your back knee towards the floor, keeping front knee from over extending past your shoe.  Keep your booty and quad muscles engaged and tight the entire time and then slowly return to the starting position.

Do: 3 sets of 20 reps on each leg

 

 

 

SQUATS:

Stand with your shoulders back and your core engaged (pelvic tilt, abs tight) and feet shoulder width apart.  Slowly lower your booty backwards, like you are sitting in a chair, towards the floor until your legs are parallel with the floor.  Then slowly raise your booty back into the starting position. When you get back to starting position squeeze your booty for an extra lift. Extra:  You can also do an extra set of squats going at a much faster pace up and down to get your heart rate back up.

Do: 3 sets of 20 reps

 

 

CALF RAISES:

Stand with your shoulders back and your core engaged (pelvic tilt, abs tight) and feet shoulder width apart.  Stand on one foot with the opposite foot wrapped around the standing foot.  On the standing foot raise up to your toes and engage your calf muscles.  Slowly raise up and down without touching the floor with your heel, keeping your calf muscles engaged the entire time.

Do: 3 sets of 50 reps

 

 

 

PUSHUPS:

Shown here is an incline pushup, but go for it and do men’s pushups on the floor if you can! 💪 If not, place hands on the countertop keeping your core engaged (pelvic tilt, abs tight) legs straight and head in relaxed position. Lower your chest to the counter keeping your elbows in tight and then slowly return to the starting position.

Do: 3 sets of 15 reps

 

 

 

BICEP CURL:

Stand with your shoulders back and your core engaged (pelvic tilt, abs tight) and feet shoulder width apart.  Grab your dumbbells with each hand and place by your sides.  Keep your bicep muscles engaged and tight and slowly raise the dumbbell to your chest level (squeeze muscles at the top) and then slowly lower to starting position.

Do: 3 sets of 20 reps

 

 

 

TRICEPS:

Stand with your shoulders back and your core engaged (pelvic tilt, abs tight) and feet shoulder width apart. Grab your dumbbells with each hand and place by your sides.  Slightly lower your shoulders to a bent over position and raise your elbows up and away from your sides.  Keep your elbows elevated the entire time and move the dumbbell away from your body extending your arms keeping your tricep muscles tight (ok, are you wondering where your tricep muscle is……it’s the back part of your upper arm area 👍) Then return to starting position.

Do: 3 sets of 15 reps

 

 

Now, don’t you feel better ? Giving yourself 20 minutes to get in a workout will bring more focus, peace and clarity, I promise !  Make time for yourself everyday and you will start to find how every person does have a chance to get in their workout, it’s just making it a priority!✅  Are you still looking for some Christmas Gift ideas, here are a few links to help you out!  Christmas Gift Ideas Under $25.  Find UniqueGifts.  UltimateGift guide.

AND GUESS WHAT? I still got my gift wrapping done, maybe 20 minutes later, but that’s ok!

Photography: thank you to my son, Grant, who is home from college and woke up to taking pictures for me . . . . and he got to see some Christmas gifts (for him 🙄) before they got wrapped!

Clothing: Top by Lululemon, Bottoms by Lululemon, wrapping paper by Target “Sugar Paper”

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