Day at the office

I sit at a desk...all day long..and feel like such a slug when I don't have a chance to leave my desk!  I know at your office work outs are great..but when I work in an office with other people, I don't really want to be doing random exercises at my desk!

Here are some of my healthy tips for you, if you sit at a desk!

Desk Job Health Tips:

• DRINK H20.
• Bring your own healthy snacks. (Almonds, apples, string cheese, pop chips, pretzels, wheat thins etc)
• PLAN! Know what you are going to eat that day..don't deviate from the plan..unless..
• Make calories worth it! Is a vending machine treat worth those calories? Probably not.  Is a homemade cookie bar full of deliciousness? Maybe.  Pick and choose!
• Play "1 and done" when it comes to a treat.  If I'm going to have a treat, I say have one and that's it! Otherwise..I will spiral and have a free day and trick or treat all the office candy! (eeek!!!)
• KNOW your trigger foods.  Make a list of the foods that trigger cravings, out of control eating, or stomach aches and do everything in your power to avoid them! (Two of my worst triggers are Hot Tamales and tortilla chips)
• Plan times that you are going to have your snacks/meal and don't eat in between!

What are your tips?? Please share in comment box below!!


XO

Report Card

Today I was trying to stay around 1500 calories..because I wasn't physically active..at all! And usually Sunday=my most unhealthy day of the week. (I'm trying to change that!)

For breakfast I had whole wheat eggos with honey drizzled and egg whites scrambled.

Snack: Strawberry Smoothie + a couple handfuls of Dulce De Leche Cheerios

Lunch: Think Thin Bar and 1/2 bag of pop chips

Snack: Pretzels and a couple triscuits

Dinner: Shrimp, strawberries, pineapple, whole grain bread

Desert: Dreyers Fruit Bar: Strawberry

Husband and I went on a walk for about an hour to try and move a little bit!

Hoping today was a step closer to the summer bod I want!

XO

Saturday Night

After a busy Saturday, we just felt like laying low..instead of going out to dinner and a movie, we decided to have dinner and a movie at home.

I had some chicken that needed to be cooked, so we grilled up to small breasts and make grilled chicken sandwiches.

To keep them healthy, we used:
-Stubbs (low sugar) bbq sauce
-Sandwich thins
-sprinkle of part-skim mozerella cheese
-tomatos

On the side we had red pepper hummus and sliced veggies, roasted broccoli, and had some pop chips.

Then we watched The Hangover on tv..neither of us had seen it before....we had some serious laughs!

SUMMER ARMS!

I saw this workout on skinnyms.com today and had to share.  My arms have always been a part of my body that can always use work, but get neglected.

Wouldn't it be amazing to have arms like this before summer?? (okay..or year round!)

Monday
Perform 3 circuits of the following routine.

Tricep Push ups – 12 reps
Rest 20 seconds
Bicep curls – 12 reps
Rest 20 seconds
Tricep Kickbacks – 12 reps each arm
Rest 1 minute
_______________________________________________________
Tuesday

Tricep Dips – 20 repsRest 1 minute before beginning 4 Minute Fat Blaster
4 Minute Fat Blaster via Youtube (see below), or it’s official name, Tabata Intervals. You will perform the circuit 2 times which = 4 minutes. This routine is designed to continue burning fat for up to 24 hours.
Tabata Formula:
Complete routine 2 times
20 seconds for exercise + 10 seconds rest = 30 seconds
30 x 8(exercises) = 240 seconds / 60 seconds = 4 minutes
___________________________________________________________
Wednesday – Rest/Recovery Day
___________________________________________________________
Thursday
Complete the following circuit 4 times

Tricep Extensions – 12 reps
Rest 15 seconds
Bicep Concentration Curls – 10 reps each arm
Rest 15 seconds
Tricep Dips – 20 reps
Rest – 15 seconds
Bicep Hammer Curls – 12 reps
Rest 1 minute
______________________________________________________________
FridayComplete the following circuit 3 times.

Tricep Push up – 12 reps
Bicep Curls – 15 reps
Lying Tricep Extensions – 15 reps
Rest 1 minute

______________________________________________________________
Saturday

4 Minute Fat Blaster via Youtube (see video below)
Rest 5 minutes
Complete the following circuit 2 times.
Bicep Curls – 20 reps
Rest 20 seconds
Tricep Kickbacks – 20 reps each arm
Rest 20 seconds
______________________________________________________________
SundayComplete the following circuit 4 times.

Tricep Dips – Failure (as many as you can do)
Rest 20 seconds
Hammer Curls – 15 reps
Rest 1 minute

indoor cycling workout

Today I skied for a few hours. March skiing gets a little slushy by 1:00 pm.  My husband and I decided to head back home to grab lunch (subway, yum!) and hit the gym.  As we were driving home, we kept seeing cyclists on the road..like an absurd amount! By the time we got home, we decided we had to take our first ride of the season! When I can't get out on my bike, this is one of my favorite indoor cycling work outs! Try it..you'll feel so accomplished after pushing yourself!

My body is seriously SO tired right now! But I can't tell you how great it feels.  Biking and skiing are both fun to me, so it makes burning calories and toning my legs so much easier.  

SKI

Today is one of the last days of the season to get a good ski day in..

Today my work out is going to be skiing hard and long!

What are you doing for your work out today??

 

break bad habits

7 day challenge

Healthy Treat!

Fat Fighting Food

Spring 2012 Training Clothes

So maybe I would LOVE to be able to spend hundreds of dollars on cute workout clothes..but, to me, I can't justify spending tons of dollars on clothes I wear 6 hrs a week! My mentality is mixing a few high quality items with some good steals!

SPLURGE! Via lululemon.com

Zella via nordstrom.com

 I think pants/capris are definitely something worth spending money! Below are Zella (found at Nordstrom) knee shorts, and live in leggings. Did you know the Zella designer used to work for Lululemon?? AND they go on sale at the anniversary sale each year..sometimes half yearly!

Zella Via nordstrom.com

Zella via nordstrom.com

STEAL! via forever21.com

STEAL! via oldnavy.com

STEAL! via oldnavy.com

STEAL! via oldnavy.com

STEAL! via oldnavy.com

Nike via zappos.com

SPLURGE! via lululemon.com

Self Drop 10..Starts March 13!

http://www.self.com/drop10

I don't know about you, but I definitely could drop 10 before swimsuit season hits us! Who wants to join me...and SELF to join their challenge!?

Inspire

Official Hungry Girl Grocery List

Gear up your grocery carts!!! We're taking the guesswork out of guilt-free supermarket shopping with our brand-new-for-2012 Supermarket List. Click here to download a checklist-style PDF version of this list. Ready, set, SHOP! Abbreviations:  FF = fat-free, RF = reduced-fat, LF = low-fat, SF = sugar-free,  NSA = no-sugar-added

DAIRY Cheese FF and RF shredded cheese Kraft, Sargento, Weight Watchers FF and RF slices Kraft, Sargento, Weight Watchers FF and RF block-style cheese Lifetime, Cabot, Kraft RF cheese snacks with 100 calories or less Mini Babybel (regular and Light), Kraft 100 Calorie Packs Cheese Bites, Weight Watchers, Cabot Serious Snacking Light string cheese Frigo, Sargento, Weight Watchers (Smoked flavor!) FF and RF crumbled feta cheese Athenos, President The Laughing Cow Light cheese wedges The Laughing Cow 1/3 Less Fat Smooth Sensations Cream Cheese Spreads FF cream cheese in a tub Philadelphia FF, LF, and light (not part-skim) ricotta cheese Frigo, Precious FF and LF cottage cheese Knudsen/Breakstone’s On the Go!/Snack Size, Fiber One FF and LF cottage cheese with fruit Knudsen/Breakstone’s Doubles Almond cheese and soy cheese (low in fat) Lisanatti Foods The Original Almond Cheese Alternative, Galaxy Veggie RF Parmesan-style grated topping (pasta aisle) Kraft   Yogurt FF yogurt Yoplait Light, Yoplait Fiber One, Dannon Light & Fit, Weight Watchers FF and RF Greek yogurt Fage Total 0% and 2%, Chobani 0% and 2% FF and RF Greek yogurt with fruit Fage Total 0% and 2% with Fruit, Chobani 0% and 2% with Fruit, Athenos 0% with Fruit   Pudding, Desserts, and Dessert Toppings SF pudding snack cups Jell-O SF, Snack Pack SF Mousse Temptations by Jell-O NSA rice and tapioca pudding Kozy Shack SF gelatin snack cups Jell-O SF FF Reddi-wip Cool Whip Free (freezer aisle)   Egg Products FF liquid egg substitute Egg Beaters Original, Better’n Eggs, Nulaid ReddiEgg Liquid egg whites AllWhites, Egg Beaters Whites Eggs (for making hard-boiled whites)   Milk, Milk Swaps, and Creamers Blue Diamond Unsweetened Vanilla Almond Breeze (refrigerated or shelf-stable) Light vanilla soymilk 8th Continent Light, Silk Light Unsweetened coconut milk beverage So Delicious (refrigerated or shelf-stable) FF non-dairy liquid creamer Coffee-mate The Original FF   Sour Cream and Butter FF sour cream Light buttery spread and light whipped butter in a tub Brummel & Brown, Land O Lakes Whipped Light, Smart Balance Light I Can’t Believe It’s Not Butter! Spray

CEREAL Cold Cereal Fiber One Original bran cereal Puffed rice, wheat, and corn Kashi 7 Whole Grain Puffs, Kix Other cereals with about 150 calories and at least 4 grams of fiber per 1-cup serving Kashi Squares Honey Sunshine, Barbara’s Bakery Puffins, Kashi Heart to Heart Warm Cinnamon Oat Cereal, Cinnamon Burst Cheerios, Chocolate Cheerios, Fiber One (all varieties), Kellogg's Krave Dulce de Leche Cheerios Multi Grain Cheerios Peanut Butter   Hot Cereal Old-fashioned oats Quaker Instant oatmeal packets Quaker, Kashi, Nature’s Path Organic

MEAT AND SEAFOOD Poultry Jimmy Dean, Jennie-O, Butterball, Foster Farms, Perdue, Tyson (Grilled & Ready!)   Boneless skinless chicken breast and turkey breast (raw breasts, tenders, and cutlets; precooked cutlets, strips, and chopped) Lean ground turkey Lean turkey burger patties (refrigerated and frozen) Turkey pepperoni Hormel   Beef Laura’s Lean Beef   Extra-lean ground beef Extra-lean and lean steak (top round, top sirloin, strip, tenderloin, t-bone, shoulder)   Pork Extra-lean and lean pork (tenderloin, top loin chops, top loin roast, center loin chops, center rib chops, and sirloin roast)   Bacon Oscar Mayer, Hormel, Jennie-O, Applegate   Center-cut bacon Turkey bacon Precooked real crumbled bacon   Packaged and Deli Meats Extra-lean turkey breast, chicken breast, ham, and roast beef slices Boar’s Head, Oscar Mayer, Applegate, Butterball, Healthy Ones, Sara Lee 97% to 100% FF hot dogs Hoffy Extra Lean Beef Franks, Hebrew National 97% FF Beef Franks, Ball Park FF, Ball Park Bun Size Smoked White Turkey   Seafood Tilapia, tuna, and other lean fish fillets Shrimp Crab Chicken of the Sea Lump Crab, Trade Winds, MeTompkin Imitation crabmeat   Shelf-Stable Seafood and Other Proteins Canned and pouched albacore tuna (packed in water) Canned and pouched boneless and skinless pink salmon (packed in water) Pouched seasoned tuna StarKist Tuna Creations Canned 98% FF chunk white chicken breast (packed in water)

MEAT SUBSTITUTES Frozen meatless hamburger-style patties Boca Original Vegan, Amy’s Bistro, Morningstar Farms Grillers Vegan Veggie Frozen meatless veggie-burger patties Gardenburger, Boca, Amy’s, Morningstar Farms, Dr. Praeger’s, Veggie Patch Frozen ground-beef-style soy crumbles Boca Meatless Ground Crumbles, Morningstar Farms Meal Starters Grillers Recipe Crumbles Meatless meatballs (frozen and refrigerated) Veggie Patch, Nate’s, Morningstar Farms Frozen meatless sausage-style breakfast patties and links Morningstar Farms Faux grilled chicken patties, cutlets, and strips (frozen and refrigerated) Morningstar Farms, Lightlife Frozen breaded-chicken-style soy patties Boca, Morningstar Farms Frozen meatless corn dogs Morningstar Farms Meatless Buffalo wings (frozen and refrigerated) Morningstar Farms, Lightlife Frozen meatless chicken nuggets Morningstar Farms Frozen Morningstar Farms Hickory BBQ Riblets Frozen Morningstar Farms Veggie Dogs

PRODUCE Fresh Vegetables Bell peppers Broccoli Butternut squash (Bake-tastic Fries!) Carrots Cauliflower Cucumbers Eggplant Jicama Kale (for HG's kale chips!) Lettuce Mushrooms (portabellas ROCK) Onions (for Lord of the Onion Rings!) Snow peas and sugar snap peas Spaghetti squash Spinach Tomatoes Turnips (more fries!)   Bagged Produce Lettuce mixes Broccoli cole slaw Classic coleslaw mix Bean sprouts   Frozen Vegetables Stir-fry veggies Cauliflower and broccoli florets Chopped spinach Seasoned veggies and veggies in LF sauce Green Giant Just for One, Green Giant Health Blends Steam-in-the-bag veggies Birds Eye, Green Giant, Veg-All   Fresh Fruit Apples Bananas Grapefruits Oranges Pears   Frozen Fruit (NSA) Strawberries Dark sweet cherries Mango chunks Peach slices Dole Frozen Fruit Single-Serve Cups   And pretty much any fruit or veggie we may have left off of this list!

CANNED FOODS Fruit and Veggies Pineapple packed in juice (chunks, crushed, slices/rings) Mandarin orange segments packed in juice Peach slices packed in juice NSA applesauce Pure pumpkin Libby’s 100% Tomatoes (crushed, diced, and stewed) Sweet peas (for HG's guacamole!) Sweet corn kernels Green Giant Mexicorn Jarred roasted red peppers Pickles (refrigerated or shelf-stable)   Soup Low-calorie soups Amy’s Organic (Chunky Tomato Bisque!), Amy’s Organic Light in Sodium, Progresso 99% FF, Progresso Light, Progresso High Fiber, Campbell’s Soup at Hand (check stats for LF ones), Campbell’s V8 Soups Instant soup Mishima (Miso! Edamame!) LF turkey and veggie chili Amy’s, Hormel, Health Valley, Kettle Cuisine (in freezer aisle) FF chicken, beef, and vegetable broth (look for low-sodium) 98% FF cream of celery, chicken, and mushroom condensed soups Campbell’s Freezer-aisle soups Tabatchnick, Kettle Cuisine   Beans Black beans Red kidney beans Cannellini (a.k.a. white kidney) beans Garbanzo beans (a.k.a. chickpeas) FF or LF refried beans

PACKAGED SNACKS Crackers, Chips, and Other Crunchy Snacks High-fiber crackers (especially flatbread-style) Wheat Thins Fiber Selects, Ryvita, Wasa, Doctor Kracker Flatbreads RF baked and popped potato chips Popchips, Kettle Brand Baked, Baked! Lay’s, Pringles Light, Cape Cod 40% RF/Less Fat, Michael Season’s Baked (single-serving snacks) LF baked tortilla chips Guiltless Gourmet, Baked! Tostitos Scoops! Pretzels Snack Factory Pretzel Crisps Rice snacks and soy crisps Quaker Quakes, Quaker Mini Delights, Genisoy Soy Crisps, Glenny’s Soy Crisps Rice cakes Quaker 94% FF microwave popcorn bags Jolly Time Healthy Pop, Orville Redenbacher’s SmartPop!, Pop Secret 100 Calorie Pop Freeze-dried fruit Gerber Graduates Mini Fruits, Just Tomatoes, Etc.!, Funky Monkey, Crispy Green, Sensible Foods 100-calorie snack packs & treats with 100 calories or less Nabisco 100 Cal, Hostess 100 Calorie Packs, Entenmann’s Little Bites, Kellogg’s 100 Calorie Right Bites, Chex 100 Calorie, Frito-Lay Mini Bites, Weight Watchers Snack Cakes, Rice Krispies Treats The Original Bars, Pringles Stix   Snack Bars Cereal bars and chewy granola bars Quaker (Smashbars!), Fiber One, Special K, Kashi, Soyjoy Bars Crunchy granola bars Nature Valley, Kashi Crunchy Granola Decadent snack bars Fiber One, Special K, Chex Mix, Nimble by Balance Bar “Mini-meal” bars Kashi GoLean, Kind Bars, Luna Bars, Larabars, Corazonas Oatmeal Squares, Perfect Foods Bar Lite (Cranberry Crunch; fridge section!)   Nuts and Seeds Pistachios in the shell Everybody’s Nuts!, Wonderful Pistachios Almonds (whole and sliced) All Natural Almond Accents, 100-calorie packs of Blue Diamond Almonds, 100-calorie packs of Emerald Almonds Peanuts in the shell Sunflower seeds in the shell   Jerky Beef, chicken, turkey, pork, and meatless jerky Jack Link’s, Tillamook Country Smoker, Oh Boy! Oberto, Krave, Primal Spirit Foods

BREAD Light bread slices Weight Watchers, Nature’s Own 40 Calorie, Nature’s Own Double Fiber, Arnold Bakery Light, Sara Lee Delightful, Pepperidge Farm (Light Style, Very Thin, and Whole Grain), Fiber One Light and high-fiber hamburger and hot dog buns Sara Lee Delightful, Pepperidge Farm Classic 100-calorie flat sandwich buns Arnold Select/Oroweat Sandwich Thins, Pepperidge Farm Deli Flats, Nature’s Own Sandwich Rounds, Weight Watchers Rye Flat Rolls Light English muffins Thomas’, Western Bagel Alternative, Weight Watchers, Fiber One High-fiber pitas Western Bagel Alternative, Weight Watchers Large high-fiber flour tortillas with about 110 calories each La Tortilla Factory Smart & Delicious Low Carb High Fiber (Large), La Tortilla Factory 100 Calorie, Mission Carb Balance, Tumaro’s 8-Inch Healthy, Tumaro’s 8-Inch Low in Carbs Light high-fiber flatbreads Flatout Light Flatout Foldit Flatbreads 6-inch corn tortillas Corn taco shells (flat-bottomed ones are best!) Light bagels Western Bagel Alternative, Weight Watchers, Thomas’ Bagel Thins, Kim’s Light, Pepperidge Farm Bagel Flats Thomas' Breakfast Thins Pillsbury Crescent Recipe Creations Seamless Dough Sheet (refrigerated) Pillsbury Classic Pizza Crust dough (refrigerated) Pillsbury RF Crescent Rolls dough (refrigerated) Lavash bread (bakery section or ethnic-food aisle)

FROZEN MEALS AND MEAL STARTERS LF waffles Eggo LF, Van’s Lite Breakfast sandwiches, bowls, and wraps Kraft Bagel-fuls, Weight Watchers Smart Ones Morning Express, Jimmy Dean Delights Breakfast Sandwiches and Bowls, Cedarlane Egg White Omelettes and Breakfast Burritos, Amy’s Hot Cereal Bowls Flatbreads, panini, and pocket sandwiches Amy’s Pocket Sandwiches, Lean Pockets, Lean Cuisine (Flatbread Melts and Panini), Weight Watchers Smart Ones Flatbreads Burritos and wraps Amy’s, Cedarlane Pizzas (multi-serving and single-serving) Kashi, Amy’s, Lean Cuisine, Weight Watchers Smart Ones Classic entrées Kashi, Healthy Choice, Lean Cuisine, Cedarlane, Amy’s, Morningstar Farms Steam-ready meals Lean Cuisine Market Collection, Healthy Choice Cafe Steamers Amy’s Cheese Pizza Toaster Pops Contessa Stir-Fry Meals

ICE CREAM, FROZEN DESSERTS, AND DESSERT INGREDIENTS Light and FF ice cream cartons Dreyer’s/Edy’s Slow Churned Light, Breyers Smooth & Dreamy FF Portion-controlled cups of light ice cream Skinny Cow, Weight Watchers, Dreyer’s/Edy’s Oikos Frozen Greek Yogurt Light and LF ice cream bars Skinny Cow (especially Truffle Bars!), Breyers Smooth & Dreamy LF ice cream sandwiches Skinny Cow, Weight Watchers, Klondike Slim-a-Bear, Breyers Smooth & Dreamy Light and LF ice cream cones Weight Watchers, Skinny Cow, Nestle Lil’ Drums LF fudge bars Weight Watchers Giant, Skinny Cow, Healthy Choice Premium, NSA Fudgsicles Fruit bars Blue Bunny FrozFruit, Fruitfull Juice Bars, Dreyer’s/Edy’s Fruit Bars Sorbet and light ice cream bars Weight Watchers Giant Sorbet & Ice Cream Bars, SF Creamsicles SF fruit-flavored ice pops SF Popsicles, Crystal Light Mini fillo shells Athens Cool Whip Free Vitalicious VitaTops Cake cones Sugar cones

SAUCES, SALAD DRESSINGS, AND SHELF-STABLE CONDIMENTS Light, LF, and FF salad dressings Newman’s Own Lite LF Sesame Ginger Dressing (and other varieties in the Lite line), Wish-Bone Light, Kraft Free, Kraft Light, low-calorie options from Litehouse, Hidden Valley FF, Girard’s FF, Bolthouse Farms Spray dressings Wish-Bone Salad Spritzers Vinegar (balsamic, seasoned rice, etc.) BBQ sauce (with 45 calories per serving) Chris’ & Pitt’s, Stubb’s FF mayonnaise Hellmann’s/Best Foods Dijonnaise Mustard (honey, Dijon, spicy brown, yellow) Vivi’s Original Sauce Carnival Mustards (request ’em!) Ketchup Heinz (No Salt Added, Reduced Sugar, Organic Heinz, Simply Heinz) Frank’s RedHot Original Cayenne Pepper Sauce RF peanut butter Skippy RF Creamy and RF Super Chunk, Justin’s Nut Butters (portion-controlled packs) Better’n Peanut Butter/Peanut Wonder SF and low-sugar fruit preserves and jam Smucker’s SF and Low Sugar Preserves and Jams, Polaner SF Preserves with Fiber Thick marinades (30 calories or fewer per tablespoon) Lawry’s, Newman’s Own, Mrs. Dash LF marinara, pasta, and pizza sauce Classico, Dei Fratelli Salsa La Victoria, Pace Reduced-sodium/lite soy sauce SF pancake syrup Cary’s SF, Mrs. Butterworth’s SF, Log Cabin SF Jet-Puffed Marshmallow Creme Light and FF caramel dip (produce aisle!) Marzetti Light and FF Caramel Dip, Litehouse LF and Original Light and SF chocolate syrup Hershey’s Lite and SF

BEVERAGES Spring water Flavored water (check calories and servings per container!) Aquafina FlavorSplash, Zero-Calorie SoBe Lifewater, Vitaminwater Zero, Activate Drinks, Minute Maid Fruit Falls and Just 10 Pouches Coconut water Zico, O.N.E., Vita Coco Light juice beverages Trop50, V8 V-Fusion Light, Ocean Spray Light Low-calorie juice drinks Ocean Spray Diet (new Cran-Cherry!), Diet V8 Splash (especially Tropical Blend!) SF powdered drink mixes Crystal Light, Wyler’s Light, Lipton Iced Tea To Go, AriZona SF, True Lemonade, Crystal Light Pure Diet soda and club soda Coke Zero, Coke Cherry Zero, Sprite Zero, A&W Diet Root Beer, Dr. Brown’s Diet, Blue Sky Free Diet iced tea Diet Snapple (Trop-A-Rocka rocks!), Diet AriZona Unsweetened iced tea Tejava, Gold Peak Tea Ready-to-brew coffee Millstone, Dunkin’ Donuts, K-Cups, Starbucks (Blonde Roast!) Instant coffee granules Folgers, Nescafe Taster’s Choice Starbucks VIA Ready Brew Hot cocoa packets with 20 to 25 calories each Swiss Miss Diet, Nestle FF Tea bags Celestial Seasonings, Tazo, Stash Unsweetened instant iced tea mix Lipton

BAKING PRODUCTS, PANTRY STAPLES, SPICES, AND MORE Whole-wheat flour Pancake mix Aunt Jemima Whole Wheat Blend Pancake & Waffle Mix, Hungry Jack Complete Extra Light & Fluffy, Fiber One Complete Pancake Mix, Bisquick Heart Smart Pancake and Baking Mix Mini semi-sweet chocolate chips Mini marshmallows Unsweetened cocoa powder Moist-style cake mixes Brownie mix Betty Crocker Fudge Brownies, No Pudge! FF Fudge Brownie Mix LF graham crackers and chocolate graham crackers SF FF instant pudding mix Jell-O SF FF Instant Nonstick cooking spray Pam Original, Pam Olive Oil, Pam Butter Flavor Instant potato flakes Betty Crocker 80 Calories Per Serving Pouch Potatoes High-fiber pasta Ronzoni Healthy Harvest and Smart Taste, Barilla Plus and Whole Grain House Foods Tofu Shirataki Noodle Substitute (in the refrigerated tofu section!) Wonton wrappers Egg roll wrappers No-calorie sweetener packets Splenda, Equal, Truvia, Stevia Extract In The Raw Splenda No Calorie Sweetener, granulated (comes loose in the box) SF calorie-free flavored syrups Torani SF Syrups SF and FF flavored powdered creamer Coffee-mate SF and FF French Vanilla FF plain powdered creamer Coffee-mate FF The Original Dry taco, fajita, and chili seasoning mix Dry onion soup/dip mix Dry ranch dressing/dip mix Jarred chopped garlic Sun-dried tomatoes in pouches

Berrylicious Salad

Ingredients:

-chopped spinach (2-4 cups)

-4 oz raspberries

-4 oz blackberries

- Toasted Almonds (4T)

- Fat Free Feta (4T)

-2 oz pomegranates 

Low-Fat Poppyseed dressing

-1/4 cup low fat yogurt, preferably Greek yogurt

-Zest and juice of one lemon
-1 tablespoon granulated sugar
-1 tablespoon poppy seeds
-1 tablespoon olive oil
(blend all ingredients together)

Toss all ingredients, add nuts and dressing very last!  Add grilled chicken to make meal complete!

Do you ever want to quit?

Lately I've had a hard time sticking it out..I get a craving..and I cave! I don't want to work out..and I find an excuse! My health and fitness goals sometimes seem so big, unatainable, and hard that instead of pushing through..I just quit trying. AND regret it as I'm falling asleep.

What are your tricks to toughing it out? Mine are..

• Picking a magazine workout, and just doing it at home.  20 min is better than nothing.
• Pick one treat, and make sure it is worth the calories
• Painting my nails
• Cleaning my house

Communicate

If looking like a supermodel or athlete was easy..wouldn't we all be there by now? Getting fit isn't easy and developing healthy habits takes work! 

I've found that having work out buddies or friends that you can make fitness/health goals with really makes a difference.  

Like SO many things in life, communicating, makes a difference.  I've started this blog as a way for anyone striving to make better health decisions and goals to have a place to communicate about their goals and dreams and to find healthy recipes, great workouts, and inspiration to keep working toward these lifestyle goals.

xo,

 communicate fitness.