Friday, May 31, 2013


This couldn't be a more happy time in my or my husband's lives as we prepare for the birth of our FIRST baby! We are currently 5 weeks and 4 days along, and are anxiously awaiting the first ultrasound. I will be sure to post my pregnancy journey with you all, giving you tips on how to stay fit and healthy during your whole entire pregnancy through diet and exercise!

My Pregnancy Story
My husband and I had been trying for two months. Last month, my period was TWO weeks late. I took about 6 pregnancy tests that turned a very faint positive after waiting several minutes. We got very excited and went straight to our base's hospital to acquire a blood test to confirm the pregnancy. The blood test came back as "equivocal" meaning neither negative or positive-it was too soon to tell and I had to repeat in 48 hours. I went back to the hospital for a repeat blood test two days later which ultimately resulted in a negative response which we believed was a super early miscarriage. 
We tried again for the next month (last month). My period was late and I didnt think anything of it. Two weeks later, I was at Walmart and I grabbed their 88 cent pregnancy test for fun. I figured, my period is late, why not? It turned bright pink positive right before my eyes. I jumped for joy, called my husband, and drove straight to the hospital for a blood test. My husband and I anxiously awaited the results, and 30 minutes after the blood draw came our answer:
Our friends who worked in the clinic were happy to announce POSITIVE. I cried on the spot! I cried the whole way walking back to my husband's office (he works in the hospital and couldn't leave to come get the results with me at  the time) When he saw me carrying the yellow OB folder, he knew:)

I will be tracking and taking pictures to keep up with everything so I will be tracking my progression much like this:

Im a first time mother so I am very nervous but excited!!! 

Fit Friday

Tuesday, May 28, 2013

DIY Workout Tee

Ive used this same tutorial to make most of my workout tops out of old, unused shirts. This works like a charm and is a great way to makeover any old tee for gym use.

100 Ways to Date Your Husband

Here are 100 date activities that will strengthen your bond and reignite your passion:
  1. Go ice-skating.
  2. Take a pottery class.
  3. Challenge your date to a round of pool.
  4. Take a hot-air balloon ride.
  5. Take a tandem-bike ride.
  6. Go to a dog or cat show.
  7. Go to the zoo.
  8. Play Pac-Man at a local arcade.
  9. Make snow angels.
  10. Play tag in your backyard.
  11. Go golfing.
  12. Check out a wine tasting.
  13. Go to an art fair.
  14. Go bowling.
  15. Listen to live jazz.
  16. Take salsa lessons.
  17. Go to the symphony.
  18. Attend a trivia night at your local bar.
  19. Check out a minor-league baseball game.
  20. Check into a local hotel.
  21. Throw darts.
  22. Play tennis.
  23. Have a potato-sack race.
  24. Go to an amusement park.
  25. Check out a hockey game.
  26. See a show at the theater.
  27. Cook a fancy meal together.
  28. Volunteer at an animal shelter.
  29. Ride go-karts.
  30. Play on the monkey bars at the park.
  31. Hike.
  32. Go to a science or history museum.
  33. Look at the stars through a telescope.
  34. Go to a drive-in movie.
  35. Visit your favorite bookstore.
  36. Play slots at a local casino.
  37. Go to a garden show.
  38. Take part in murder-mystery dinner theater.
  39. Go to a magic act.
  40. Play hide-and-seek.
  41. Go for a walk in the snow.
  42. Play strip Scrabble.
  43. Donate your time at a local women’s shelter.
  44. Go bungee jumping.
  45. Check out some open houses.
  46. Share a big banana split.
  47. Go to a haunted house.
  48. Visit garage sales.
  49. Take a hip-hop dance class.
  50. Go to a petting zoo.
  51. Get massages.
  52. Rent kayaks.
  53. Go camping.
  54. Visit a winery.
  55. Go to an aquarium.
  56. Play Frisbee.
  57. Play Marco Polo.
  58. Play Twister (clothes optional).
  59. Play laser tag.
  60. Go to a comedy show.
  61. Pack a picnic.
  62. Take a cooking class.
  63. Sample sushi and sake around town.
  64. Bake cookies.
  65. Go to an orchard.
  66. Buy lingerie together.
  67. Do strip teases for each other.
  68. Ride a Ferris wheel.
  69. Take a karate class together.
  70. Go for a horseback ride.
  71. Play mini-golf.
  72. Check out a local racetrack.
  73. Go to a local film fest.
  74. Have high tea or martinis at a fancy hotel.
  75. Have a silly or sexy photo shoot.
  76. Take a trapeze class.
  77. Go to a block party.
  78. Try out an indoor rock-climbing wall.
  79. Go to a water park.
  80. Take an improv acting class.
  81. Take a foreign-language class.
  82. Play one-on-one basketball.
  83. Go toy shopping and donate to a local children’s hospital.
  84. Go skydiving.
  85. Plant a garden (indoor or outdoor).
  86. Take scuba lessons.
  87. Fly kites.
  88. Go to a concert.
  89. Play paintball.
  90. Take a massage class.
  91. Go for a dinner cruise.
  92. Audition for a local theater production.
  93. Go jogging.
  94. Shop for antiques.
  95. Go skiing.
  96. Have a snowball fight.
  97. Go to a poetry reading.
  98. Watch erotica.
  99. Have your fortunes told.
  100.  Have sex!!!

Stretch Marks? Scars? Here's How to Reduce Them.

The UFC Octagon Girls are said to be huge fans of using coconut oil.

Let me introduce you to my new secret weapon: Coconut oil!
I know, I know, am I the last person to discover how amazing this stuff is?
Yes, you can (and should) bake with coconut oil, but I’ve started using it for my super dry skin and can’t say enough. It feels heavenly and the light coconut scent makes me feel like I’m at the beach.
Plus, I have been religiously rubbing my ever-growing belly to prevent stretch marks (and help the old ones). At 30 weeks, using coconut oil for stretch marks is working!


  • Rub coconut oil into your belly (or legs or whatever) to reduce and prevent stretch marks.
  • Coconut oil works well as a massage oil
  • It an effective moisturizer on all types of skins including dry skin
  • It delays wrinkles and skin sagging
  • It can help treat skin problems like psoriasis, dermatitis and eczema
  • Coconut oil also helps prevent premature aging and degenerative diseases due to its antioxidant properties

5 beauty uses for coconut oil:
1. Slather all over right after your shower – it’s best absorbed if skin is still slightly wet. I keep the jar on the bathroom counter so the heat from the shower helps soften and melt the oil.
2. Massage into the skin to help prevent and diminish stretch marks.
3. Ditch the high-dollar face cream and use coconut oil as your daily moisturizer. My skin has never looked – or felt – better.
4. For dry, damaged hair, massage the oil into your scalp.
5. Use it to soften hands and feet. Massage into cuticles and on those rough feet. I’m trying to convince the hubby that foot massages are pregnancy essentials. :)
Arianny Celeste, in particular, loves to use coconut oil after workouts to prevent stretch marks that lifting weights may cause.

Best Tasting Whey Protein Powder

I have been using HydroWhey (Turbo Choc) for a few years now. I used to work at GNC before I became a nurse so I got to sample and try all different brands and flavors of protein powders. This brand-hands down-is the best tasting and the best for you. Most bodybuilders prefer Optimum Nutrition brands, try it for yourself!

My Favorite Product For Glowing Skin!

Johnson & Johnson's Baby Oil Gel (Coco Butter version) has done wonders for my skin! This is my #1 beauty staple. I put some on after each shower or bath. Its good for dry skin, cuticles, and even doubles as a tanning oil if you want to moisturize as you tan.

Try it for yourself!

Did Ya Know?

Im also a photographer :) 

I own my own little business, along side of doing my main career (nursing) and bodybuilding.

 Come check out my page and give it a like! :)

Here are a few photos of a wedding I just shot!

Easy Peanut Butter Protein Balls

I LOVE these things!  They’re perfect for sugar cravings.  They remind me of a healthy peanut butter cup.  Yummy! They are also amazing for when you need a boost before a workout.

(Tip:  You may want to double this recipe and keep them in your freezer…for emergencies)

  • 1/3 cup natural peanut butter
  • 1/4 cup honey
  • 1 scoop chocolate whey protein powder
  • 3 tbsp ground flaxseed
  • 3 tbsp dark chocolate chips

Mix together all ingredients.  It should be the consistency of Play-Doh.

Roll into 14 small balls (I made 15.)

Refrigerate or freeze to firm them up, overnight for best results.
Nutritional Information (1 ball):  Calories: 84, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 3 mg, Sodium: 28 mg, Total Carbohydrates: 8 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 4 g, Iron: 0 mg

Monday, May 27, 2013

The Truth About Bloating

(This is after drinking almost a gallon of water)

Almost every quick weight loss plan involves the loss of what is termed "water weight." Releasing 3 to 4 pounds of water stored in your liver helps you lose a little weight fast. Storing 20 to 30 pounds of water in your fat cells causes the dreaded weight loss plateau. Sometimes it is necessary to eat more to help your fat cells expel excess water.

Almost every quick weight loss plan involves the loss of what is termed "water weight." Releasing 3 to 4 pounds of water stored in your liver helps you lose a little weight fast. Storing 20 to 30 pounds of water in your fat cells causes the dreaded weight loss plateau. Sometimes it is necessary to eat more to help your fat cells expel excess water.
There are two kinds of water weight you can lose quickly.
One kind of easily lost water weight is the extra fluid in the plasma in your bloodstream and in the interstitial fluids between your cells. This is the fluid your kidneys retain when you eat a lot of salt. The various electrical functions of the body require that plasma and interstitial fluids contain sodium, one of the chemical components of table salt, in a very narrow range.
Your kidneys produce more urine or less urine to keep sodium concentrations constant. When your body uses the excess sodium (and it uses most of it to transport glucose inside cells), then your kidneys can let go of the extra fluid. That's how diuretics help you lose weight.
Another place water is stored that can be lost very quickly is in the liver. One of the most important functions of the liver is storing glucose for quick energy. After all, if your body couldn't store glucose for later use, you would have to eat all night rather than sleep.
Every time the liver stores a single molecule of glucose, it combines it with four molecules of water. Every time it uses a single molecule of the glycogen it makes to release sugar, it also releases four molecules of water. This means that if you don't eat carbs for a day or two and your liver runs out of glycogen, you will have lost a noticeable amount of water, too.
Within a few hours of eating more carbohydrates than you need immediately, your liver will put that water weight right back on. But you can lose, and regain, four to seven pounds of this kind of water weight very easily. Just don't eat carbs for a day or so. Four to seven pounds weight loss, all temporary weight loss, is the limit with this method. Since the water is chemically bound to glucose and stored inside liver cells, it's out of reach of diuretics.
No one should go through the motions of dieting to lose weight just to put it right back on. But if you pursue any long-term weight loss plan, after a few weeks water weight will be a concern in a different way. The science of long-term water weight loss was discovered during the first half of the twentieth century, when there was greater concern with famine than obesity. It has almost been forgotten.
Water weight and the plateau effect
Back in the days when scientists studied weight loss prevention rather than weight loss promotion, when famine was a real problem for much of the world, many studies focused on the phenomenon called "famine edema."
When people starved, they would invariably put on water weight around their ankles and in their fingers, and then in the rest of their body. The problem would at first come every afternoon and then go away by morning, but the longer people were starved, the more permanent the swelling became. As the condition progressed, the sac containing the heart could fill with fluid. This was the condition once called hydrops, or "dropsy."
Over and over again, in studies of starvation that appeared in the medical journals between World War I and a few years after the end of World War II, scientists reported that starving people lost fat, but they didn't lose weight, because their bodies retained water. The swelling due to accumulated water typically became so great after about the twentieth week of starvation that weight loss stopped entirely. And here's the finding that the gurus of weight loss who believe that starvation slows down the metabolism miss:
Invariably, when victims of starvation were found and fed, weight loss not only did not stop, it accelerated.
Starving doesn't slow down your metabolism. It increases it. Study after study after study has found this. Apparently weight loss experts usually don't have time to read studies. Most experts ignore a very simple principle:
When fat goes out of your fat cells, water goes in
This water is out of the reach of your kidneys. It's not the water that is combined with glucose to make glycogen, so you can't burn it off. It's inside the fat cells, so you can't measure it with a tape measure or fat calipers.
At first this water accumulation sets in late in the day and is gone by morning. There's a biological reason for this. Dieters and famine victims alike are more active during the day than at night. Every time a fat cell releases fat, it takes in sodium (as part of the chemical mechanism for the process), and sodium attracts water into the cell.
Fat cells also have a process for getting rid of their excess interior sodium supply and that can work when they aren't quite so busy at night. Eventually, however, the fat cell is too "tired" to get rid of its fluid and the swelling is permanent. When the famine victim is finally fed, however, the fat cells then have enough energy to get rid of their excess sodium and water, so for a short time, feeding famine victims results in weight loss.
You don't want to become a famine victim just to lose weight. The moral of the story is that eating for a while, not eating while you're busy doing other things, and then eating again, rather than grazing constantly, gives your fat cells a chance to burn fat without becoming waterlogged. Even the best diets for quick weight loss work better if they are not followed too closely. You'll actually lose more weight if you don't diet too hard.

Saturday, May 25, 2013

How I Beat Cellulite & Lifted My Butt!

Since my husband and I took our before photos for our transformations one month ago, I look back at the before photos of me and I can already see a difference! My abs have gotten more defined, but those were never the issue- my butt and thighs were the issue! And low and behold, my cellulite has already decreased by half and my butt has visibly lifted an incredible amount.
Not to mention the jiggle has virtually disappeared from the naked eye.
I've been hard at work to target my area and here is what worked for me:

  • First and foremost, a CLEAN diet with lots of protein (fish and chicken), veggies, and fruit!
  • SQUATS!! And the leg press machine! This one vital move works wonders I promise.
  • Johnson & Johnson's Cocoa Butter Baby Oil Gel AND coconut oil!
  • Elliptical machine (no more than 15 minutes) at a 10 incline or high with a 6 resistance or higher. 
These are the tips that helped for me! Another few months and maybe ill finally be able to be sharing my before and afters! 

Healthy Peanut Banana Oat Energy Muffins!

I whipped these babies up this morning for our road trip because: 1) we are driving for almost 10 hours and 2) we need energy to sustain the drive! So I created these neat little muffins to help keep our energy up along the way. They are my peanut butter banana oat muffins! This is how you make them:

You will need:
1 cup oats.
1 cup whole wheat flour  or protein powder of choice 
3/4 cup natural peanut butter
3 bananas (mashed)
1 cup coconut milk
3/4 cup brown sugar or stevia/trivia 
1/4 cup honey (optional, if you want more sweetness)
2 eggs

You will have to:
Mix all ingredients vigorously until blessed well. 
Pour into greased muffin pan. 
Bake at 350 degrees for about 20 minutes or until firm!

Let cool and enjoy when you're feeling down!

Friday, May 24, 2013

Healthy Burrito Bowl Recipe

Excuse my husband's hairy arm and the pink blanket! (haha)
He is holding one of two burrito bowls that I made today and they turned out delicious! I was craving Mexican food-without the grease and carb overload. So I thought, why not throw the ingredients of a burrito into a bowl and eat it?? And thats what I did. I made my own recipe as I went and it turned out fabulous!

You will need (if making for TWO people.. if not then HALF each ingredient):
  • 1 can black beans drained and washed
  • 2 chicken breasts
  • 1 avocado
  • 1 bag spinach
  • Spicy Salsa
  • Chili Powder seasoning, Garlic Powder, Dale's seasoning, salt, and pepper
  • OPTIONAL: Please know that you can add cheese, tomatoes, sour cream, corn, guacomole, YOU NAME IT! Options are endless. You can also make steak bowls, fish bowls, etc.
What you do:
First prepare each bowl (or your own). Stuff each bowl with spinach leaves to your liking. Next layer half of a can of black beans onto spinach, half the can onto the other bowl. Cut up avocado and place half on one bowl, half to the other bowl. Sear 2 chicken breasts on a skillet on the stove with chili powder, garlic powder, salt, pepper, and dales seasonings until well done. Slice up each breast-one breast goes to one bowl and (you guessed it!) the other breast to the other bowl. Now heap about 4 tbsp of the spicy salsa to each bowls. And there you have it! Top on more ingredients if you wish. I made ours dairy free because we dont do dairy products.


Wednesday, May 22, 2013

Peanut Apple Coconut Pecan Maple Fudge!

I was in a creative mood tonight and I was craving fudge! However, I didn't want the calories that came with it so I decided to make my own! It had to be dairy free since my husband cannot eat dairy products- I typically stay away from dairy nowadays as well. This fudge is not only healthy but it's really good for you and keeps you full. Sort of like a protein snack!

Here's my recipe:

1/2 cup coconut oil
1/2 cup applesauce 
1/2 cup natural peanut butter 
2 tablespoons maple syrup 
One handful pecans

All you have to do is mix the ingredients together in a large bowl until smooth. Pour into a shallow baking dish lined with wax paper. Stick in the freezer for 30-45 minutes. Freeze.. Take out and cut into squares! Enjoy.

Dr Oz's 100 Best Weightloss Tips

  1. Automate your eating by planning your meals ahead of time. That way you're less likely to make an unhealthy last-minute food choice.
  2. Oats are your friends! Eating a cup of oatmeal in the morning will prevent you from gorging in the afternoon.
  3. Foods with healthy fats such as olives, salmon and walnuts help you feel satisfied.
  4. Skipping meals can cause your body to go into a fat-storing starvation mode, making it harder to burn calories.
  5. Got nuts with nuts. Eating a handful of nuts will help you stay full. Try soaking them in water for a different texture.
  6. Use meditation to help you cope with chronic stress, which can lead you to crave feel-good carbs.
  7. You may be used to fried foods but there are other, sometimes healthier, ways to cook including: roasting, steaming, poaching, baking, braising and broiling.
  8. Do your grocery shopping with a list and a time limit; that way, you're less likely to stray into the processed foods section.
  9. Don't confuse thirst with hunger. Drink a glass of water when you feel hungry to see if that's what you're really craving.
  10. When out at a restaurant, ask the server to hold the bread, snack mix or chips and salsa that might come before the meal. If you're hungry, you'll be tempted.
  11. Tired of eating your salad on a plate? Fill a whole wheat pita with salad and a splash of lemon for a twist.
  12. You might do better to replace an occasional dinner with a nice roll in the hay. Healthy sex may help control the amount of food you eat and it's great exercise.
  13. Create emergency packs filled with healthy foods such as nuts, fruits or sliced vegetables to help you avoid unhealthy temptations.
  14. Add red pepper flakes to your pantry. When eaten early in the day, red pepper lowers the amount of food you'll eat later.
  15. Odds are you're eating too fast. Try holding a conversation while having a meal so you're not gulping down more than you need to feel full.
  16. Take a brisk walk before lunch or dinner. Not only will you get in some exercise, you're less likely to choose something unhealthy after a little movement.
  17. Looking for the benefits of salmon but you don't feel comfortable cooking fish? Try canned salmon as a simple and affordable alternative.
  18. Are your dishes too big? A healthy dinner should fit on a 9-inch plate. You may find that kid-sized plates are more appropriately sized to feed an adult!
  19. Never eat any snack food out of the box, carton or bag it came in. You're less likely to overeat if you separate snacks into appropriate fist-sized servings.
  20. Boost your metabolism with some green tea or chili peppers.
  21. Get your Zzzzzs. Sleep deprivation alters levels of hormones in the body that regulate hunger, causing an increase in appetite.
  22. Muscle burns at least four times as many calories as fat does, so try twenty minutes of strength straining two to three times a week.
  23. Decaf coffee is a great low-calorie fluid when you're having cravings (and a great source of antioxidants).
  24. Eating liquid-based foods such as natural smoothies and low-sodium soup can help you cut back on calories yet feel full.
  25. A pedometer can help keep track of your steps. If you're not getting 10,000 steps a day, you're not moving enough.
  26. Natural applesauce is an excellent dip for fruits such as bananas and melons.
  27. Take every opportunity to move around, even in small ways. Studies show fidgety people tend to be skinnier.
  28. Identify the emotional triggers that lead you to seek unhealthy comfort food. Picture your goal weight the next time a trigger strikes to help you resist temptation.
  29. Use a vegetable bean dip such as hummus instead of ranch dressing or a fatty cream-based dip.
  30. People who regularly weigh themselves and keep track of their progress in a journal are more likely to lose weight.
  31. Use a dash of cinnamon to give fruits such as bananas and melons a richer dessert feel without the sugar.
  32. Give your protein extra low-calorie flavor by adding a salsa or chutney instead of a gooey cream sauce.
  33. Distracted dining will get you in trouble. Avoid eating in front of a television or in a movie theater, as you're bound to consume more calories.
  34. Pass on pop. You'll be amazed by how much weight you drop by simply switching to water.
  35. Beware of "fat-free" or "zero trans fats" foods as you could be trading fats for huge amounts of sugar or sodium.
  36. Try drinking skim milk at breakfast instead of juice. Overweight people who drank skim milk for breakfast ate fewer calories
  37. Sugarless chewing gum can suppress your appetite in a pinch.
  38. Snack attack! Puree peaches, berries or pears for a sweet spread to go on pita chips.
  39. If you're having trouble getting started, make a small move such as starting an eating log or buying walking shoes. You're three times more likely to follow through if you start with small gestures such as these.
  40. Always have vegetables on hand. Saute a big bag of frozen mixed vegetables in olive oil and garlic. Add some red pepper or turmeric for additional flavor and separate into portion-sized containers for the fridge.
  41. Edamame (soy beans) are a great low-cost snack. Look for them in the frozen foods section.
  42. Soups can be both filling and comforting. Try making a garden or bean soup with low-salt broth and store in portion-sized cups for later.
  43. Save time and money during the week by buying lean protein such as chicken breasts in bulk and cooking a week's worth on Sunday night.
  44. Save the kitchen and the dining room table for cooking and eating. Try not to use it as a place to do work or other activities, or you may be tempted to eat more.
  45. If food was your only source of pleasure, make sure to reconnect with other things you enjoy -- music, sports, volunteer work or movies, for example.
  46. Try to have a little lean protein with each meal, as protein tends to be more satisfying than carbs or fats.
  47. Think ahead to how you'll eat and exercise on the weekends. It's easy to get too relaxed on Saturdays and Sundays, but healthy living is a 7-day-a-week endeavor.
  48. Dump the junk food. If you want to avoid temptation, make sure you clean out the fridge and the pantry
  49. When you eat calorie-friendly fruits and vegetables that are in season, they tend to taste better and you're more likely to enjoy them.
  50. People who eat breakfast have a better shot at losing and maintaining weight loss.
  51. Replace your scale with a tape measure. Aim for 32 1/2 inches or less for women and 35 inches or less for men.
  52. Make sure you check food labels and avoid anything with more than 4 grams of sugar, especially high-fructose corn syrup, per serving.
  53. Eat a fiber-filled apple before a meal to help you feel full faster.
  54. Opt for peanut butter or almond butter spreads instead of cream cheese or butter.
  55. Remember these five essential smoothie ingredients: frozen berries, a banana, skim milk, a teaspoon of honey and a teaspoon of psyllium seed husks.
  56. Researchers found that dieters who ate eggs in the morning were less hungry than those who ate carb-heavy meals.
  57. The omega-3 fatty acids in salmon may dial up your body's ability to burn fat, especially if you add some exercise.
  58. A Mediterranean diet not only comes with heart benefits, studies show it leads to more weight loss than low-fat diets.
  59. Replace your regular pasta noodles with whole wheat pasta for a more filling meal.
  60. When eating out, ask your server to point out the healthiest options on the menu.
  61. You don't have to make a three-digit number your weight loss goal. Aim for a certain dress size or waist measurement.
  62. Go lean with bean protein. Beans are an affordable and healthy alternative to meats and are wonderfully filling.
  63. Energize plain-tasting proteins such as eggs or chicken with metabolism-boosting chili pepper sauce.
  64. Try a plain Greek yogurt with frozen berries for a pre-workout boost.
  65. Turn dinner into a healthy lunch the next day by wrapping your lean leftovers in a whole wheat wrap. Add a little Dijon mustard or curry powder for added flavor.
  66. Eat a rainbow of colors. Have at least one brightly colored fruit or vegetable in each meal, and, if appropriate, eat the skins -- that's where you'll find a powerhouse of antioxidants.
  67. Make an office snack box of your own so you're not tempted by your colleague's candy bowl. Fill it with small individually packaged portions of soy chips, almonds and dried fruit.
  68. For a thicker, creamier texture, choose low-fat, unsweetened Greek yogurt. Loaded with protein, calcium and natural probiotics, it makes for a tasty snack any time.
  69. If you're 'cooking' food in the microwave, chances are you're eating unhealthy packaged foods. If you must microwave, consider soy chicken patties, veggie burgers or steamer vegetables and brown rice.
  70. Make your wardrobe match your goals. As you lose weight donate the clothes that no longer fit you as an incentive to stay on track.
  71. Pick up a 5- or 10-pound weight at the gym and visualize that weight coming off. Holding the weight in your hands helps bring home just how heavy even 5 pounds of extra fat can be.
  72. If you find yourself at a weight loss plateau, up the duration of your exercise routine by five minutes.
  73. Pounding out your meat will help healthier portions go a longer way visually, and it's good stress relief.
  74. Silken tofu makes a wonderful replacement for cream in some recipes.
  75. Save 85 calories just by swapping mustard for mayonnaise in a sandwich.
  76. Do your best to ensure you're not eating after 7 o'clock at night. You're more likely to make unhealthy choices and less likely to sleep as well after a late meal.
  77. Try a pasta-less spaghetti by mixing shredded zucchini, veggie meatballs and raw tomato sauce seasoned with a dash of zesty oregano.
  78. Fresh herbs can really zing up a healthy meal. Try growing some in the kitchen using a strawberry pot. Preserve the flavor by adding fresh herbs at the end of the cooking process
  79. Fast food is salty food. If you cut back on the salt, in a few weeks you'll be able to better taste the natural salts in food and may not crave the junk as much as you used to.
  80. The rub on ground turkey is that it's dry. Add some olive oil and finely blended onions to a turkey burger or turkey meatball to enhance its juiciness.
  81. If you're trying to lose weight with your significant other, pack each other's lunches. The lunchbox surprises will keep the both of you motivated.
  82. If you're eating out, make salad the appetizer. Most starters are fried and come with unhealthy dips or sauces.
  83. Savory 'umami' ingredients such as mushrooms, low-sodium soy, asparagus and olives can help you feel full and add an earthy, home-y quality to your healthy-dishes.
  84. Make it a point to use the steps whenever possible. Use the bathroom on a different floor at work, take the stairs at the bus station, the airport or the mall.
  85. Try baking apple slices as a healthy alternative to potato chips.
  86. Eating water-rich foods such as melons, tomatoes and celery can help fill you up without adding too many calories to your day.
  87. Avocados can be your secret weight loss partners. They're high in fiber and healthy fats, giving you a meaty-tasting meat alternative.
  88. A handful of unsalted pumpkin seeds make for a healthy mid-day snack. They're rich in magnesium, which helps lower blood pressure.
  89. Keeping good posture will not only strengthen your core, but will also add a small extra-calorie burn, because you're working slightly harder to maintain the position.
  90. Cravings can sneak up on you when you're tired. Try taking a nap if you feel yourself wanting some junk food.
  91. Share your weight loss goals with your friends and family. Make it a positive life change and ask for their encouragement.
  92. Take a photo of yourself each week so you can see your physical transformation.
  93. Store-bought salad dressings can be packed with calories. Make your own vinaigrette and store it in a small spray bottle to coat your greens without over-dressing them.
  94. Yoga may be relaxing but you can also get a good workout. An hour of yoga can burn up to 350 calories.
  95. Get familiar with quinoa -- a wonderful grain that's easy to cook and goes great with sauteed vegetables or mushrooms.
  96. Ditch the mayo, cheese and top bun if you want to scrape off 250 calories from a restaurant sandwich.
  97. Resistance bands are a comfortable and affordable at-home exercise option for strength straining.
  98. Use the freezer to add some extra oomph to summer foods. Freeze grapes for some bite-sized delights. Or get a popsicle mold and freeze some Greek yogurt with berries.
  99. Wrap up any extra food you've cooked before you sit down to a meal so you're not tempted to get seconds.
  100. Take a 30-second break in the middle of your meal. Evaluate just how hungry you still are before getting back to your food.

Saturday, May 18, 2013

Healthy Coffee & Smoothie Options When On the Go

Here is an AWESOME list of healthy coffee or smoothie options when you're on the go! I typically like to make my own when I can, even when I am pressed for time-just so I know WHAT is in my drink. But sometimes, life gets in the way and you gotta do whatcha can!
I stay away from frappes or frappuccinos from Starbucks because they are filled with JUNK aka sugar. Instead, when I crave coffee, I opt for an iced soy latte or hot black coffee.
 I will always make smoothies using my own juice, but when I am craving a smoothie, angel food from Smoothie King or the green smoothie or blue lagoon smoothie from Tropical Smoothie rocks my socks.

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