50 Snacks under 50 Cals

Satisfy your sweet tooth

1. 1⁄2 medium apple, baked, topped with 1 Tbsp lowfat yogurt sprinkled with cinnamon (45 calories)
2. 1⁄2 small banana, frozen (45 calories)
3. 4 oz unsweetened applesauce sprinkled with cinnamon (49 calories)
4. 1 miniature box of raisins (45 calories)
5. 2 sugar-free ice pops (30 calories)
6. 1 sugar-free fudge ice pop (35 calories)
7. 12 cherries (48 calories)
8. 1 individual serving sugar-free gelatin with 3 Tbsp light whipped topping (40 calories)
9. 1⁄2 cup strawberries with 21⁄2 Tbsp nonfat yogurt (47 calories)
10. 14 seedless red grapes, frozen (48 calories)

Indulge a salt craving

11. 11⁄2 cups salted air-popped popcorn (46 calories)
12. 1⁄4 cup shelled edamame with sea salt (37 calories)
13. 8 oz miso soup (36 calories)
14. 1 pretzel rod (37 calories)
15. 1⁄4 small bag of Glenny's lightly salted soy crisps (35 calories)
16. 1 medium sliced cucumber mixed with 1⁄4 cup sliced onion, 1⁄2 cup chopped celery, 4 Tbsp vinegar and salt to taste (45 calories)
17. 6 oz eight-vegetable juice (39 calories)
18. 1 kosher dill pickle (10 calories)

Crunch and munch

19. 1⁄2 cup jicama with 4 oz salsa (49.5 calories)
20. 11⁄2 cups sugar snap peas (40 calories)
21. Small celery stalk smeared with 1⁄2 Tbsp natural peanut butter (49 calories)
22. 1⁄2 small apple with 1 tsp soy butter (46 calories)
23. 1 brown rice cake with 1 Tbsp sugar-free jam (44 calories)

Smooth and creamy

24. 1 Laughing Cow Light Garlic & Herb wedge spread on cucumber slices (35 calories)
25. 1 tsp almond butter (34 calories)
26. 1⁄2 cup fat-free Greek yogurt with 1 tsp sugar-free strawberry jam (43 calories)
27. 1 oz avocado (about 1⁄8 of an avocado) squirted with lime (45 calories)
28. 8 grape tomatoes dipped in 1 Tbsp light cream cheese (46 calories)

Cheesy whizzes

29. 6 pieces of endive filled with 1⁄2 oz reduced-fat feta cheese (49 calories)
30. 1 slice fat-free American cheese (30 calories)
31. 1 large tomato, sliced, topped with 1 Tbsp Parmesan, broiled (44 calories)
32. 1 oz fat-free cottage cheese on 1 slice caraway Finn Crisp Crispbread (38 calories)
33. 1 oz fat-free mozzarella dipped in 1 tsp marinara sauce (46 calories)

Power up on protein

34. Turkey rollups: 2 slices white meat turkey rolled in 2 lettuce leaves (46 calories)
35. 1 oz smoked salmon (about 1 slice) on 2 Wheat Thins crackers (Multi-Grain) (48 calories)
36. 1 tofu dog with 1 Tbsp sauerkraut (48 calories)
37. 1⁄2 cup plain fat-free yogurt sprinkled with 1 tsp sunflower seeds (49.6 calories)
38. 1.3 oz water-packed tuna with 1 tsp Dijon mustard (48 calories)
39. 2 large hard-cooked egg whites with 1 cup sliced cucumber (48 calories)
40. 1 slice Wasa Fibre Crispbread with 2 tsp hummus (45 calories)
41. 1 medium water-packed sardine with slice of red onion (35 calories)

Solid standbys

42. 1⁄2 cup melon with 2 Tbsp 1% cottage cheese (47 calories)
43. 1⁄2 small grapefruit (32 calories)
44. 1⁄3 cup blueberries with 1 Tbsp light sour cream (47 calories)
45. 1⁄2 cup carrots with 1 Tbsp light ranch dressing (45 calories)

Thirst quenchers

46. 1⁄2 cup nonfat milk with 1 Tbsp Walden Farms calorie-free chocolate syrup (40 calories)
47. 1 packet of sugar-free hot chocolate made with 1⁄4 cup skim milk and 3⁄4 cup hot water (47 cals)
48. 3⁄4 cup almond milk (45 calories)
49. 3⁄4 cup seltzer with 1⁄4 cup cranberry juice and a lime wedge (33 calories)
50. Homemade iced green tea (with artificial sweetener if desired) (0 calories)

Work Out Foods?

What You Should Eat Before and After Your Workout

Ever get confused on what you should be eating pre and post workouts and what you should be avoiding?! With so many sports drinks, bars, supplements and powders out there it is no wonder one would be unsure of what is best for them.

What you eat before and after your workouts can be more crucial than you may think. Eating right before will help give you the energy to power through your workout, and eating right after the workout will help your muscles to recover faster and come back stronger.

Characteristics of Pre-Workout Meal

According to this article written on WebMd, there are an ideal 5 characteristics for a pre-workout meal: low fat, carbohydrates and protein, low fiber, contain fluids, and made up of familiar well-tolerated foods. Meaning this is not the time to be introducing new foods that you are unfamiliar with how your body may react to. Also stay away from fried or greasy foods that will be hard on your stomach during your workout.

Now whether you are powering through a heart pumping cardio treadmill run, or working on building up those biceps depends on the ratio of carbs to protein you should be consuming before your workout. When you are building muscle you need a higher supply of protein for tissue repair. While on the other hand, you will need more carbs for energy supply when powering through a cardio session.

Pre-Workout Meal for Strength Training

Depending how intense your strength training workout may be depends on how much protein you’ll need. You’ll want to consume at the very least 50% of your meal as protein, the other 50% as carbohydrates, as you still need energy to get through any workout. If your workout is more intense, feel free to bump up that protein intake to 75%.

You will want to consume this meal about 1-2 hours before your workout to make sure you have a reserve supply of protein ready to for the upcoming workout. Some great suggestions would be an egg white omelet with toast and skim milk. Or greek yogurt topped with walnuts and honey. Depending on if this is your meal or snack for the day will determine how much you should be eating.

Pre-Workout Meal for Cardio

Now with cardio sessions, you will want mostly carbohydrates to make up your pre-workout meal to boost blood sugar levels to give you enough energy to make it through your workout. Aim for about 75% carbohydrates for your pre-meal. You want to still add protein to your pre-workout meal to help prevent any fatigue that could be caused from consuming an only carbohydrate meal. Meals such as oatmeal or whole grain cereal topped with raisins and walnuts with skim milk should do the trick. This needs to be consumed about 30-60 minutes before hitting that treadmill.

Post-Workout Nutrition

After your workout there is a time period called the “recovery period”. This time is crucial for refueling and replenishing your body with all the nutrients that were lost in the workout. Again it depends on if you were doing a cardio or strength training workout.

After Strength Training Meals

You have about an hour or two after an intense strength training workout to repair your muscles, replenish the glycogen stores, and prevent muscle soreness. This is the prime time where protein is used to build lean muscles instead of being stored as fat, so you will want to take advantage of this time.

Protein shakes are always a good choice to help get in your protein as a quick fix, yet whole foods are going to be your best option in providing you with more nutrients. Food items such as: eggs, fish, chicken and cottage cheese will not only supply you with ample amounts of protein for your recovery, but they will also provide you with essential vitamins and nutrients.

Try out this Chicken with Black Bean Sauce dish, it has tons of protein to help your muscles recover faster, yet carbohydrates to help restore your glycogen as well. It’s also loaded with vitamins and nutrients that protein shakes won’t be able to supply you with. This is the sort of dish you are going to be looking for in a post workout meal.

After Cardio Meals

When it comes to cardio workouts your goal is again to replenish the glycogen and energy stores. Try foods with whole grains, fruits and veggies. Piece of whole wheat toast, banana, or small sweet potato are all great examples.

With both cardio and strength training workouts you are going to want to make sure you rehydrate. A large amount of water is lost through perspiration, especially in cardio workouts. Pure water is the best source for the average exerciser. Although if your cardio session is lasting longer than 2 hours, you will want to rehydrate with electrolytes as well, sports drinks will be your best bet here.

Get to know your body and how it responds to exercise to know what you need to give your body to perform its best. Every one’s body is different and every workout may need different things to replenish. Find what works best for you. Eating the right things during the right times after your workout is crucial to keeping your energy up, your workout performance high, and your body in fat-burning mode.

About the Author: Jentry Nielsen is a fitness nut that writes about health and nutrition for NordicTrackCoupons.com. If you like this post, follow her on Google+

[ Credit to http://www.shawncanblog.com/2012/05/what-you-should-eat-before-and-after.html ] 

10 Best Supplements.

1. Fish Oil

Fish oil is known for delivering omega-3’s, essential fats that our bodies can’t make on our own so must get them from our diet. Even if you eat fish one to two times per week, you won’t be taking in enough omega-3’s to meet your body’s needs. By taking a high quality fish oil, you can reduce triglycerides, lower your risk of heart disease, improve recovery from exercise, protect your brain health, and potentially lower your risk of diabetes. Omega-3’s may even help with losing body fat. When choosing a supplement, pay seek brands that deliver a minimum of 2 g EPA and DHA (two of the three acids in omega-3s) daily.

2. Vitamin D

Plenty of data has suggested that the majority of Americans have less than optimal levels of Vitamin D. That’s not surprising – the nutrient is tough to get from food (though canned salmon, milk, and sardines are all good sources), and the only other method is sunlight. If you live north of Atlanta, the sun isn’t strong enough from November to March for you to make sufficient amounts. And even when you are outside, most people are covered with clothing and/or suntan lotion. Most experts agree that supplementing with at least 1000 IU’s daily is a good start.

3. Whey Protein

Whey protein is not an essential supplement, but it is a good one to have on hand. Because whey is high in branched-chain amino acids, it can aid recovery from exercise. More importantly, whey protein is a quick, convenient source of quality calories. Add some to fruit or a scoop of nut butter and you’ve got a perfect on-the-go meal that takes 60 seconds to make

4. Greens Products

While not a replacement for fruits and vegetables, Greens products (fruit and vegetable concentrates) are a good “insurance” policy if your produce consumption is lower than idea. Less than 6% of men and 9% of women aged 5 to 34 consume the recommended minimum of five servings of fruits and vegetables each day. Greens can help fill this void. They’re especially handy when real produce is hard to come by, like during times of heavy travel.

5. Probiotics

Here’s the deal -- there are millions of different strains of bacteria in our guts. Some are good. Others, not so much. The bacteria in your gut can influence your overall health, digestion and immune system. Probiotics can help replenish and nourish your internal supply of good bacteria, sometimes leading to less gas, bloating, and abdominal pain. Aim for a product from a trusted brand that lists at least 3 billion organisms per serving. Keep it refrigerated after opening to protect those organisms.

6. Turmeric (Curcumin)

Turmeric is a spice commonly used in Indian dishes, and a key component in the spice is curcumin. Hundreds have studies have suggested that curcumin possesses a wide range of beneficial health properties, including a 2010 study that suggested curcumin has anti cancer, anti viral, anti arthritic and anti inflammatory properties. The nutrient’s very strong anti inflammatory actions are seen as one of the primary drivers of these benefits. You could just add turmeric to your foods if you enjoy that flavor, or seek a curcumin supplement that delivers around 500 mg daily.

7. Cinnamon

Another powerful spice, cinnamon has one of the highest antioxidant levels of any of the spices. Several studies have shown that cinnamon may improve insulin sensitivity, which improves utilization of carbohydrates and leads to better blood sugar control. Sprinkle it in shakes, on oats, yogurt, cottage cheese or wherever you’d enjoy the added flavor. Or if you want the assurance of getting a specific dose, you can choose a supplement. Studies have shown that 1g daily (about 1/2 teaspoon) is sufficient. Note: Cinnamon comes in two varieties -- Ceylon and cassia cinnamon – and most benefits have been linked to the cassia variety. Another note: If you have blood sugar issues, exercise caution if combining cinnamon with other diabetes drugs or supplements for blood sugar control.

8. Psyillium

Psyillium is a soluble fiber that can help lower cholesterol, regulate blood sugar in people who have diabetes, and help “move things along” if you’re a bit backed up. If you choose to supplement, start with small doses and build over time. Adding too much fiber too soon can cause some, ahem, odorous side effects.

9. Creatine

This one has stood the test of time. Creatine is one of the most extensively studied nutritional supplements, both in clinical research and by real-life athletes, and to date most findings indicate one thing: Creatine works. The supplement may enhance muscle function during high-intensity exercise, and cause muscle hypertrophy, likely due to increased water retention by muscle cells, although some data suggest there may be gains in muscle fiber diameter as well. Vegetarians may have a greater response to supplementation because of their limited intake of dietary creatine. While some advocate creatine loading, it isn’t necessary. Adding 3-5g per day can help improve strength or speed, or help you add on weight.

10. Beta Alanine

β-Alanine supplements have garnered interest over the last several years as several research investigations have linked its use to performance improvements. β- Alanine is the ‘beta’ form of the amino acid alanine, which muscle cells use to form carnosine. Carnosine is one of the more effective buffering agents in skeletal muscle, meaning that during high-intensity activity it helps stave off some of the things that slow you down.

Read more: http://www.livestrong.com/slideshow/557661-the-10-best-supplements/#ixzz20jPruFAf

Calorie Burn Chart

Calorie Burn Chart - Intensity Workout Chart
Calories Burned Per Minute of Exercise By Weight

Every activity you do burns. The more calories you burn, the faster your body uses up incoming fuel (food) intake. If your requirements exceed the calories provided by incoming fuel, the body dips into its reserves (fat) to supply the energy you need. By lowering your calorie intake and increasing your activity, you are able to lose weight. Men burn calories faster than women. Heavier people burn calories faster than thin people. Exactly how many calories are expended by any individual will vary.

The following chart gives the approximate number of calories burned per minute of a variety of activities.

For each activity, multiply your exact weight by the number in the per pound column to equal the number of calories burned per minute. Multiply this number by the number of minutes in that activity to equal total calories burned.

EXAMPLE:

Calories burned per pound per minute (badminton - .044)  x (times) your exact weight (140 pounds)  = (equals)  total calories burned per minute (6.16 calories burned per minute)  x (times) minutes of activity (30 minutes)  = (equals)  184.80 total calories burned per activity

Activity  (alphabetical)	Calories burned per pound per minute	Your exact weight in pounds	Total calories burned per minute	Minutes of activity	Total calories burned
Badminton	.044
Basketball	.063
Bicycling (5.5 mph)	.029
Bicycling (9.5 mph)	.045
Climbing hills (no load)	.055
Climbing hills (with 9 lb. load)	.058
Climbing hills (with 22 lb. load)	.064
Cooking	.022
Dancing, ballroom	.023
Dance, Aerobic, medium	.046
Dance, Aerobic, intense	.061
Golf	.038
Grocery shopping	.028
Jumping Rope (70 jumps per minute)	.074
Jumping Rope (125 jumps per minute)	.080
Jumping Rope (145 jumps per minute)	.089
Mowing the lawn	.051
Racquetball	.081
Raking leaves	.025
Running (6-minute mile)	.115
Running (8-minute mile)	.095
Running (9-minute mile)	.087
Sitting Still	.009
Skiing, cross-country, walking	.065
Skiing, cross-country, uphill	.125
Snowshoeing, soft snow	.075
Squats	.096
Swimming, crawl, slow	.058
Swimming, crawl, fast	.071
Swimming, breast stroke, fast	.074
Table tennis	.031
Walking, normal pace, asphalt road	.036
Walking, normal pace, fields & hills	.037
Weeding	.033
Weight training, free weights	.039
Weight training, circuit training	.042
Volleyball	.023

Burn Calories with Dancing!

Dancing Calories Burned by Type – How many Calories does Dancing Burn?

Dancing is a great way to get your heart rate up, get rid of extra body fat, and build lean muscle. Because people enjoy doing it the likelihood of adherence is high, which is one of the most important predictors in any given exercise routines ability to help you get fit and stay fit.

This form of a workout uses a wide variety of motions to engage multiple muscle groups in a dynamic way that uses a significant amount of calories. The exact number burned depends largely on what style you’re doing.

There are so many different kinds of dance; to name a few of the better known, there is hip hop, salsa, ballet, swing, ballroom, belly dancing, tap, break dancing, folk, Zumba, country or Western, pole dancing, or even something like moshing. Say what you want about them, but they all count as some form of dance, and they all count as a workout.

Here’s a breakdown of approximate expenditure for each type; all estimation ranges are calculated for individuals weighing between 120-190 lbs. Actual figures will fluctuate according to variables such as weight, muscle mass, gender, and intensity or effort put forth.

Dancing calories burned per hour

Hip Hop – Hip hop involves large movements of the entire body, which places it high on the expenditure scale. It also often involves freestyling, meaning that muscle groups are kept guessing and are less likely to stop responding to the exercise or hit a plateau. In 60 minutes, hip hop will use between 370 (for people of lighter bodyweights) to 610 (for those weighing 180 and up) calories.

Calories burned Salsa dancing – Roughly 405 per 60 minutes for someone weighing 140, or around 480 for a 180 lb person.

Ballet – We estimate that there are 380 to 450 ballet calories burnt per hour. As an added bonus, this form of dance tends to be associated with great posture, a strong core, increased flexibility and very strong legs. It is known for building that long and lean look that women so often strive for, but make no mistake; ballet requires a great deal of strength. For example, pro football players have been known to use ballet training to improve their performances.

Swing – Hurling around your own bodyweight (and possibly your partner’s too) in this moderate to intense cardio workout burns between 300 and 550 cals. Depending on how high impact your style is and how much intensive maneuvering you do of your partner, it could very easily expend even more.

How many calories does ballroom dancing burn? – Slower paced styles will expend between 150 and 220, while quicker types will range between 250 and 320 per hour.

Belly dancing calories burned – Roughly 270-320 for less intense versions, and between 290 and 360 for faster & higher intensity styles.

Tap – This ends up being a full body cardio workout but the legs do the bulk of the work. This one has a high amount of variance in expenditure estimations; between 200 and 700 depending on pace, steps per hour, and the amount of effort required for the moves.

How many calories does break dancing burn? – This kind of dancing can require a great deal of strength and agility, as some of the moves require impressive poses holding one’s own bodyweight. We estimate that break dancing burns 400-650 cals per hour.

Folk – For slower types; 250-330 calories, for faster paced styles, between 310 and 420.

Zumba – Get the rundown on Zumba calories here

Country or Western – Again, the amount of effort put forth and the speed and difficulty of the movements will make a big difference, but generally speaking, this type of workout will use up between 290 and 420 calories.

Pole dancing calories burned – Along with building strength, you can burn between 250 and 350 while partaking in this popular workout trend.

Moshing – This style arguably might require the least amount of skill, but it uses a ton of energy; there are between 400-750 calories burned moshing, potentially. 

[ Credit : FitnessBlender.com ]

OA (Over Eaters Anonymous)

Day 27 & down 9 lbs

I woke up at 5:30 this morning, dreading that on my only one day to sleep in I had to do this. But I had already promised to my aunt that I would go. She has been attending "OA" or Over Eaters Anonymous for 3 years now and has lost a numerous amount of weight, fluctuating up and down because of course she is a "food addict" too. I wasn't sure what to expect. Having a friend who suffered from a drug addiction I already knew what these meetings were structured like - but it being about food had me thrown off a little and I didn't know how it would help ME.

It wasn't the first time I thought I might be a food addict, or realized I had an unhealthy relationship with food, as compared to others anyway. Not that I thought that way about myself often, but being 27 days into the "healthier me" I knew that the way I felt about food was more of an addiction or a way of thinking and feeling, than a hunger in my stomach telling me to eat. 

I had recently slipped up one day when I came home late from work about 930 pm and it was a Friday night, we had money in the bank but no groceries - I offered for us to eat out, picturing a big fat turkey sub (instead of a steak bomb or a cheese burger special) as soon as my husband mentioned MCDONALDS... I had absolutely no self control. The minute the words mumbled out of his mouth I was committed. I could taste it and there was nothing else I could eat. I sent him off to get me a 2 cheese burger meal, large with a coke, and a chicken nugget on the side! After I ate all of that I felt horrible. For one, about a half an hour later I still felt hungry, and for two I felt like a failure. I kept asking myself inside my head, "why do you have no self control. Why cant you just say no?" And I couldn't see why it was so hard for me.

Another example just a week or so ago. One of my best friends threw a 4th of July cook out. I knew that morning it was going to be a challenge for me because I was heavily counting my calories at this point and doing an amazing job, so I already had in mind that I would eat only the healthy stuff and I would not ruin what I have worked so hard for that week. When I got there, I tried to fill up on a bottle of water and a fresh fruit salad. Being out in the sun, almost fully dressed because I am fat and don't dare to show up any where in public in shorts - I was already miserable. I tried to have a good time, hanging out with friends, and later my husband showing up (which is a rare thing to happen.) My besty Lauren was cooking up a storm- first came the hamburgers, cheeseburgers, and hot dogs. I made my husband a huge plate and I refrained from eating any of that, instead I had a few fresh slices of pepper and some celery with dip. I tried to patiently wait for her to cook up the chicken. I intended on throwing it on a pile of salad and thought about how great I was doing. But during this time, I had an awful, bitchy, jealous, feeling inside of me. Cause so badly I just wanted that f_cking cheeseburger! Or that f_cking hotdog! And finally I felt like the chicken was taking too long and I was starved and was not able to control myself any longer so me and my husband actually left and went home!

It was that night that I realized that my want or need for food was unhealthy. That I let it affect me in such a way that it ruined a perfectly good time for me. I felt like a drug addict. While everyone else was happy around me, eating their burgers and dogs - they didnt even realize how I felt deep down inside. And it made me angry. Im like wtf is wrong with me?

So this morning I attended an Over Eaters Anonymous group at 730 this morning. I'm still not sure what I think of it. There was more of an older (and even older) crowd there, just a few young people. I related to some of their stories about food. Most of them stick to 2 salads a day and have cut out all sugar and flour from their diet. Personally, I don't think I ever could. I've watched so many shows about weight loss; Biggest Loser and Extreme Weight loss Make over myself that I feel like, why should we have to completely give up the foods we love? Instead we should be able to control ourselves and eat them in moderation. I have met hundreds of people online through out the last couple years who believe the same. That by counting calories, eating fresher, healthier foods, and with exercise that you can still eat what you love and lose weight. I also am not sure about having a "sponsor". Although it seems great to be able to call or go to just ONE person who is there, dedicated to helping you make the better choice.... I am not sure that I am ready to let someone like that into my life right now. I may check out a few more meetings before making a decision about that. Again, all of their stories were great and it was awesome to see people who have been dedicated to OA for 20+ years and have kept the weight off. There was also a strong presence of spirituality in that room that made me feel like I was at church and that God was beside me :) 

If you'd like to check out a meeting with me and are close by - just let me know. Here is the website just incase you want more information! http://www.oa.org/

For now, I am going to continue counting my calories on my MFP and trying to exercise. When things aren't so tight anymore money wise I plan on getting a gym membership to help me along as well....

And of course I will always take pictures of what I eat and document my every move, so get over it!

 

This was breakfast - A PROTEIN SHAKE at 425 Calories

Chocolate Shakeology, almond milk, strawberries, peanut butter and ice.

 

This was my lunch - just 357 calories and delicious!

I call this GREEN EGGS AND HAM!

Spinach, over easy eggs, apple wood smoked ham,

onions, and an english muffin. 

I skipped the cheese this time to save calories!

Dinner was (thin stir fry cut) chicken strips,

a whole mango, and some broccoli. About 300 calories. 

And that ended my day :) 

What did YOU eat?

Choose Your Dinner Plate Wisely!!

Your weight could be on the line! 

Did you know that grandma's plates were smaller? That in time plate size has grown to an average of 2-3'' more than they used to be. Causing us to eat more! I checked out Walmart.com just to see what the average dinner ware set was, and it looks like a dinner plate is around 10 inches and a salad plate is around 7 inches. There were other sets that had 12 inch plates though. And to be honest, if I didn't know better I would have grabbed the 12 inch set and filled up my plate the next night for dinner! Who knew?

Like many of us, we struggle with weight, and we just dont know when to stop eating. We should rely on our bodies to tell us that enough is enough, but for most people- we do not. When something tastes good to me, or I spent a lot of time cooking it, I'd rather eat every last bite on my plate than waste it. There are starving children in Africa, so why would I want to throw away a few scraps of delicious food? Well maybe if I had used a smaller plate, I would have finished when my stomach was full, and not have had any food to waste! But there are alot of things that can trick your mind about food. Not only does a plate size effect how much we eat, but if we are eating something with a fancy, gourmet label we automatically assume the food tastes better than if we would have chose a generic brand. Same is said for the way food is prepared and how it looks - if the display is pleasing we convince ourselves that the food is better.  

Measure the plate set you have at home. Try to go for a plate that is 2 inches smaller than what you would normally use. Cutting down 2 inches in your plate ware could cause you to eat 22% less the food than you normally would, which would result in possibly some weight loss! Tonight I chose to go with my salad plate, which is around 7 inches. And because I did this, I had enough dinner to pack up for tomorrow's (possible) lunch at work. 

For once in my life (or maybe just a long ass time) I felt proud tonight. I had a bag of organic, baby potatoes, and instead of cooking the whole bag I only cooked enough of what I thought would just feed me for one serving. I did the same thing with my chicken. I cooked one breast out of a 3 piece package. I also saved half of my butternut squash and only cooked a little bit. Which when I ate dinner, I cut all those portions in half, which fit onto my 7 inch plate, and when I got down to my last bite... I was actually FULL!!!!!!!!!! I did not feel like I had to have seconds, I did not feel like I had to go grab a snack or dessert out of the cabinet, and here it is almost 2 hours later, and I am still full. 

And I managed to still stay 300 calories under my goal - here are some pictures to enjoy~ as you can see my house is rid of chips, cupcakes, and other fatty, sugary, junk and full of fresh fruits -n- veggies, like below.

For lunch I had tuna & onions in a flaxseed wrap, with a slice of watermelon and some Special K sour cream & onion cracker chips. Which are delicious and so low in calories - 27 chips is like 100 calories or something, that is like triple the serving size than any chips or crackers that I know of. 

For dinner I boiled up some butternut squash and I threw a piece of chicken breast in the oven covered in cream of mushroom soup to keep it creamy (dry chicken sux) alongside some organic, baby, potatoes. I just put a little spritz of oil on top the potatoes.

 

When my butternut squash was brought to a boil, I drained the water, then mashed it up. I added a little bit of salt and pepper and 2 teaspoons of brown sugar. It was delicious. A little spicey though, which must have been from the pepper? Yet I only added a little bit.

And hubby has not been on a health kick like me, although I have been trying to slowly get him to eat better. He doesnt eat bad though, just when he does eat, he has absolutely NO portion control what-so-ever. I have watched him eat a whole 12 pack of peanut butter cups, or a whole bag of chips. And to be honest (not to be mean) but it makes me sick. It's no wonder why he has gained 70 lbs since we met ten years ago. And myself, has gained 60. He talks about jogging often, I just need to keep motivating him to do so!

Anyways, off track - so before he got home from work I made him this plate below. It's piggies-in-a-blanket, which is mini hot dogs rolled up in pillsbury dough croissants. We have had them in the fridge for weeks. I was going to initially stuff them with spinach and cheese, but never got around to it. And instead of making some french fries, I made him a cute little fresh salad, and he loved it <3

 This completes my entries for today. I think I had too much time on my hands. I should have been exercising instead of blogging and watching tv. But I stayed home sick from work, I woke up with a 3 hour long migraine, and couldnt stay away from the bathroom for more than 5 minutes. But still, I managed to clean up the house, cook, blog, and do a shitload of home work due tomorrow and Friday. So... goodnight!

The Healthy You Challenge!

What is The Healthy You Challenge?

The Healthy You Challenge is just that, a challenge to become a healthier version of who you are right now. It doesn't matter if you need to lose a little or a lot or even if you just want to maintain and make a healthier version of who you are right now you've come to the right place.

This is not a quick fix diet, if you are looking for a fad diet that promises quick and easy results, this is NOT the place for you. You won't find advice on diet or nutrition because I am not an expert in diet or nutrition. I'm the first person to admit that what works for one person, just might not work for someone else. We all have to find the best path to walk. Each journey is as unique as each of us.

What I encourage and celebrate:

• Pounds lost
• Exercise - according to your limitations and doctors recommendations
• Stay on YOUR healthy eating plan
• Non Scale Victories
• Goal setting
• Rewarding yourself
• Challenging yourself
• Supporting other bloggers with similar goals, even if they aren't a part of the challenge
• Asking for help when you feel discouraged

Click HERE to join me and other people who want to be h-e-a-l-t-h-i-e-r !! 

So to be a healthier ME, I have been counting calories. My Fitness Pal has me eating 1600 a day but I've been averaging around 1200. I know that seems like too low, but I've been eating A LOT. More than I usually eat when I am not dieting. Normally I would skip breakfast, have a coffee or energy drink at work, eat a quick lunch maybe McDonalds, then come home and eat dinner. But on this new health kick- Ive been eating a small breakfast, eating lunch, having a snack or two, and a big dinner. Its just all REALLY healthy with very low calorie intake. So- it seems like my calories are really low but dont worry, I am getting enough vitamins and protein. 

Top 10 Weightloss Foods

{Low Carb - High Protein} Of course, I can't tell you what YOU should eat because I don't know your likes and dislikes, not to mention whether you have any intolerances, allergies or foods you don't eat for ethical reasons, etc... but research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control. Keep the green and fibrous veggie intake higher however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fat.

It’s not so much about the high carb - low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be. Low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs. 

“Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”  -Jim Rohn, motivational speaker

http://www.burnthefat.com/list-of-top-10-weight-loss-foods.html

10 top natural starchy carb and whole grains
1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats)
6. White potatoes
7. 100% whole grain bread or sprouted bread
8. 100% whole wheat / whole grain pasta
9. Beans (great for healthy chili recipes)
10. Lentils

Top 10 top vegetables

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini 

Top 10 lean proteins
1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo (lean game meats)
10. Trout

Top 10 fruits

1. Grapefruit
2. Apples
3. Blueberries
4. Cantaloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple 

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement - not to cook with), avocado and a few others.  

If you'd like to learn more about fat burning nutrition and what to eat for maximum fat loss, then be sure to take a look at the Burn The Fat, Feed The Muscle nutrition program. Thousands of men and women call this their "fat loss bible." For all the details, visit: BurnTheFat.com There you can check out Fat Loss Coach Tom Venuto and see how he deals with burning fat!

So after reading this article, it seems I have been kind of on the right track. The first things I buy at the grocery store to use almost every day are: red & green peppers, apples, eggs, lettuce, and spinach. For breakfast I usually start out with a cup of oatmeal, vanilla yogurt, or eggs ( I rotate from scrambled to hard boiled)  For snacks I usually have an apple with peanut butter or nutella, or some fruit. For lunch I eat a salad topped with 2 pieces of turkey & little chunks of cheese, as well as red & green peppers, cucumbers, and sometimes pickles. And for dinner it's always fresh veggies (asparagus, broccoli, zuchini, squash) with chicken. Unless I am extremely worn out, tired, and lazy - Ill make a grill spinach & cheese sandwich (2 pieces of wheat toast, fresh spinach stuck between 2 slices of american cheese, pam spray or very light butter) with some crackers & salsa on the side. I love to cook so I love to experiment! 

What is YOUR to go to diet food? We all have a favorite "help us lose weight & keep us on track" food or meal. Share it with us :) PS - today is a weigh-in day for me, wish me luck!

Days 1, 2, 3 {weightloss}

So let me just start off by saying THANK YOU for actually being here right now and reading this. Most of the time I actually blog it's because I just wanna get stuff off my mind, upload photos to save forever, and try to make myself accountable for my actions by tracking what I do every second of the day! Which right now includes what I eat. I am trying to lose weight for the third time and today is day 3. 

Let me tell you about my strategy. I have obviously thought about weight watchers. But honestly, I cant even afford to join online right now. Its like $60 to sign up for three months and with that, they waive the joining fee which is an extra $28. Yeah right? So then, I tried to "understand" how to just do WW and I even downloaded the free (droid) phone application but it has bad reviews, bugs, and keeps freezing my phone. So I deleted it. Then - I decided Im just gonna do it how I always have...

By counting my calories! And although I've never counted my calories on a "regular" non-dieting day. Im guessing they are pretty high-- considering I usually eat fast food, chicken nuggets, grilled cheese, and french fries. While filling up on juice and soda! Not that I dont love fruits and veggies, because I do. But throwing a pizza in the oven or grilling something up in 5 minutes is much easier than preparing fresh, healthy, foods. Especially when I go to school in the morning and work all day/night. By the time I come home, the last thing I want to do is stand in the kitchen and cook for a half hour. S I guess, not only am I "on a diet" but I am living another lifestyle, lol.  

Besides counting calories I am being more aware of what I put in my mouth. One easy way of doing this (which sucks but Im getting used to) is preparing snacks and meals ahead of time. For example, before I sat down (here) for the night - I made my lunch for tomorrow, which is a big delicious salad, and I set aside some watermelon & strawberries for a snack, and some oatmeal for breakfast. I'll be at work for breakfast, lunch, and snacking so that's why its easier for me to prepare ahead of time. That keeps me from running to Mcdonalds next door or filling up on Starbucks coffee or Monster energy drinks which I love!! On a typical "non-diet" day I would normally skip breakfast, drink a coffee or an energy drink, probably skip lunch, then come home at night and eat like two grilled cheese, eight chicken nuggets, and two big ass glasses of soda. I dont wanna be that way anymore. I run out of energy, I am lazy, and needless to say in the past ten years I have put on sixty to seventy pounds that way. 

 

Now a days, I have either oatmeal, eggs (scrambled or boiled), or yogurt for breakfast. I have fruit (like strawberries, apple & peanut butter, or watermelon) for snacks. And when I come home for dinner I have something full of protein, like chicken with some fresh veggies. I am trying to make my portions smaller. And staying away from as much bread and potatoes as I can stand. I absolutely love them so its hard. I've managed to drink water at work, I just throw a green tea packet in there and its delicious. I hate, hate, hate water. I can almost literally not even drink it. But the green tea helps cause I dont like crystal light either. Im a picky eater and drinker ;)

I also signed up to MyFitnessPal to help track what I eat. They have an awesome phone app that has a barcode scanner for easy tracking. They told me I should be eating about 1600 calories per day but so far, Ive been way under. My first short term goal is to lose 20 lbs and be down around 250. That would make me happy. I cant remember the last time I was 250. I was close last year when I lost 18 lbs, but not right on target.

Day 1 - weighed in at 270 lbs ate 1334 calories of 1610 calories allowed.

Day 2 - weighed in at 271 lbs ate 1077 calories of 1610 calories allowed.

Day 3 - weighted in at 268 lbs ate 1014 calories of 1610 calories allowed.

 

Awesome By August Challenge!

So, I found a pretty awesome challenge to sign up to for the next 4 weeks. It's called Awesome by August! You can check it out on facebook HERE! Make sure to check out the information page that tells details about the weigh-ins & weekly give-a-ways. It's just a challenge to pledge to lose {whatever amount of weight you want} by August 11th, starting now. And today is the last weigh-in & sign up date. So be sure to hurry over :)

I just gasped in excitement when I saw my name, Miss Felicity, on jessicaNdesigns website as the winner of an awesome Etsy shop {Sweet Nature Designs} fabulous kitchen towel! I have not won anything "Give-Away" related since I did web design three year's ago. And even then, I don't remember winning anything as crafty & cute as this :) So I am really excited and appreciative for the oppurtunity! Thank you girls!

As for me, the last few days have been good. I have been setting up my breakfast and lunch for work the night before - giving me enough food to eat that I won't be tempted at work to stuff my face with something unhealthy and delicious! I weighed in yesterday too and I was at 266 (which is a 2 lb gain since the last time I weighed in, but it doesnt hurt my feelings because I was on a diet detox starving myself for 2 days lol) Anyways - here is my food line up from yesterday.

I've gone back to LIVESTRONG tracking my calories and keeping my pound count there also for extra motivation and accountability. Does anyone else use Livestrong? If so, Id love your link to friend up! Until tomorrow.... muah!