Making Fast Food a Little Healthier

Fast food is part of our culture and is not going away anytime soon. If you are unable to steer clear of it, do your best to make a healthy choice! 

BE PREPARED! Remember your overall goals! Fast food and dieting don’t exactly go hand in hand but by being prepared, not being afraid to special order, and planning a little bit you can make eating at a fast food restaurant healthier.

 Tips when going out to eat!

• Limit the extras – no high calorie sauces such as mayo or BBQ sauce.


• Stay away from liquid calories. Water please!


• Get the grilled option. Stay away from fried foods!


• Go skinless. Take off any skin that may be on your turkey or chicken

 Convenient store

• Water


•  Fresh fruit        


•  String cheese


•  Yogurt


•  Beef jerky


• Protein bar or Granola bar (Cliff bar, Luna bar, Nature Valley, protein bar of choice)


• Nuts (single serving)      

Wendy’s

• Garden Sensation Salads- limit dressing, chose low fat, low calories or top with chili for a taco salad and a little extra protein!


• Grilled chicken sandwich


• Chili with potato – low fat sour cream if any


• Limit extra cheese and mayo on hamburgers    

Taco Bell

• Fresco style tacos and burritos


• Chicken soft tacos


•  Chicken burrito


•   Bean burrito


•   Taco salad, but don’t eat the shell!

* beware of sour cream, cheese, and guacamole. These are all high calories extras. Use sparingly. Don’t be afraid to special order.

Mc Donald’s

• Chicken McGrill, no mayo!


• Side salad- Light on the dressing. Choose low fat vinaigrette.


• Grilled chicken salad- Light on the dressing. Choose low fat vinaigrette


• Egg McMuffin


• Fruit and yogurt parfait (very high in carbs, beware if diabetic)         

Subway

• Choose lean meats (chicken, turkey, ham, roast beef)


• Pile on the veggies


• Light on the sauces- choose low calorie sauces such as mustard, light mayo, or vinegar.


• Ask for no cheese- you usually cant even taste it on the sandwich and this will save you at least 100 calories.


• Choose whole grain breads

  Pizza

• Ask for thin crust


•  Limit appetizers such as breadsticks or wings


• Load on the veggies


• Choose lean meats like Canadian bacon or chicken


• Have a side salad instead of going back for a second helping of pizza.

NOTICE: All chain restaurants have their menus and nutrition facts online! Review them before going out to eat so you know exactly what you are getting!

S.M.A.R.T Goals

Setting S.M.A.R.T Goals for the New Year

Whether our goals are based on the physical, financial, or spiritual aspects of life we are all capable of change if we put our minds to it. Write down your goals and sign them just like a contract. Be accountable to yourself!

 Make your goals SPECIFIC what is it that you want to accomplish, with all the details!

Make your goals MEASURABLE are you able to access your progress?

Make your goals ATTAINABLE are you setting yourself up for success? Is your goal within your reach given the current situation?

Make your goals RELEVANT is your goal applicable with your purpose in life?

Make your goals TIME SENSITIVE what is your time limit for completing your goal?

___________________________________________________________________

EXAMPLE:

Goal: I will exercise every day

Is it SPECIFIC?  NO (I will exercise everyday for at least 30min. whether at home or in the gym, including cardio and weight training exercises)

Is it MEASURABLE? Yes.  

Is it ATTAINABLE? Yes, but most likely NOT attainable (I will exercise at least 4 days a week for at least 30 min., whether at home or in the gym, including cardio and weight training exercises) By committing to 4 days instead of everyday I don’t have to be upset when my busy schedule gets in the way. I also give myself permission to rest. Plus, if there are only 4 days left in my week I KNOW I need to jump on it and make exercise a priority!

Is it RELEVANT? Yes. Exercise helps me maintain my weight, keep my body healthy, and helps me relieve stress.

Is it TIME SENSITIVE? No ( For one month I will exercise at least 4 days a week for at least 30 min, whether at home of in the gym, including cardio and weight training exercises) . After that month is over reflect and see if you want to continue with 4 days a week, increase to 5 days, or fall back to 3. The most important thing is that you continue to stay active! 

__________________________________________________________________

Life is dynamic, always changing! Each month take some time to review your goals and change them or add to them accordingly! HAPPY NEW YEAR!

7 Components of Wellness

Contributed from RD411- Shawna Gornick- Ilagan, MS, RD, CWPC

In 2011 commit to movings towards a higher level of wellness! Wellness encompasses our whole being= mind, body, and spirit. Is there one area that is lacking in your quest for wellness?    

Here are some tips for achieving each component of Wellness

1. Social wellness:
• Schedule a game night
• Watch a funny movie with friends
• Join an organization
• Do not gossip and become a good listener

2. Environmental wellness:
• Fix something that is broken
• Recycle
• Plant a tree
• Donate blood
• Donate food or clothes

3. Vocational or occupational wellness:
• Pursue continuing education opportunities
• Reflect on your career goals and aspirations each year

4. Spiritual wellness:
• Develop a life philosophy and live by it
• Practice compassion and acceptance

5. Emotional wellness:
• Smile as many times as you can in a day
• Adopt an attitude of optimism

6. Intellectual wellness:
• Learn a new language
• Take a workshop or course for a new skill or hobby

7. Physical wellness:
• Drink plenty of fluids
• Aim for 25-35 grams of fiber/day
• Aim for five servings of fruits and vegetables/day
• Wear your seat belt
• Get preventative exams

Commit to a 12 month wellness Program! http://tinyurl.com/2wy3sjz

Working Towards a Leaner Body

There are three different parts to fitness that allow your body to work at its full potential. It is important to take time to engage in strength, flexibility, and endurance exercises! 

Make a game plan

Write down exercises that your can do in each of these categories

Stretch:

 Strength:

 Endurance:

Ask yourself these questions

When will I exercise on the week day?

Before work,   After work,  At lunch, Before dinner , After dinner              

When will I exercise on the weekend?

Morning ,  Afternoon,  Evening

Who will I exercise with?

Family, Friend,  Neighbor, Other_____________

Daily Nutrition Checklist

Daily Nutrition Checklist

Are you keeping on track? Here is a list to keep you in check!

• Limit salt intake to 2400mg


• 25-35 grams fiber per day


• 5 a day (fruits and veggies)


• 3 servings of milk/dairy per day (nonfat milk, low fat cheese/yogurt)


• At least 64 oz of water per day


• Not skipping meals (going no longer than 4 hours without eating)


• Protein at each meal and snack ( lean meats, nuts, beans, eggs, diary)


• EXERCISE ( mix of cardio and resistance training, also stretching)


• Variety of CHO, FAT, PRO

            

Hindrances to Weight Loss- Women

Below is a list of WOMEN specific hinderances to weight loss

Eating on the run

Hectic lives don’t leave much room for sit down meals. Often women find themselves running from point A to point B and don’t even stop to enjoy what they have shoved in their mouths. Another common problem is not eating! This will cause your hunger hormones to get out of control so that when you do it you often over consume!

• Be prepared - Pack snacks


• Take a moment to sit down and enjoy what you are eating


• Ask for nutrition information from your favorite fast food spots. Make an informative decision about what you are eating.

Nighttime eating

The house is quite and you are ready to relax! It is time to grab those crunchy chips or smooth ice cream and crawl up on the couch.

• Stop and ask yourself if you are really hungry


• Distract yourself with something else like relaxing with a good book or a card game


• Turn towards a nice low cal drink like herbal tea or flavored water

 Preparing multiples meals

It is hard to please everyone and by the time the meal is done you are already full because you have to taste everything as you cook it! Now you don’t even feel like eating a balanced meal.

• Make a game plan: decide what you want to eat for your meal before preparing


• Compromise with your family and try to come up with meal everyone will eat so that you do not have to make multiple items.


• Chew gum or cut up veggies while preparing food so that you do not use up all your calories before it is even meal time.

 Eating like a man

Going out to eat seems to be a common event between couples. Often we will unconsciously eat the same as the person they are dinning with.

•  Get a box when your meal comes out so you can put half in before you eat


•   Scope out the menu for healthful food choices


•   If you know you are going to splurge – BE ACTIVE

Emotional eating

Food is always around us. Women tend to hold in their feelings. We need comfort from somewhere. Why not food? Food won’t think less of us or talk back. Food seems to be the easy choice for comfort in a difficult time.

• Distract yourself with other activities that can help you deal with your emotions
  
  
  
  • A brisk walk    
  
  
  • A bubble bath
  
  
  
  


• Try to find low-fat or reduced calorie choices to your favorite comfort foods


• Decipher what feeling will cause you to over indulge so you are aware of them

 Just remember, if we are better able to take care of ourselves we will be able to better serve others! Make youself number ONE!

Food Cravings- How to deal with them!

Are you physically hungry or is this just a craving?

A good way to distinguish between physical hunger and a craving is by the last time that you ate. If you just got done with a meal (within the last 1-2 hours) you are probably not physically hungry!

 Food cravings are just suggestions to eat they are not commands to gorge yourself. It is all in how you decide to deal with your craving. Next time you have cravings try to wait a while and see if the craving passes. While you are passing time direct your mind to something else, step back from your temptation, think if it is really worth it, and then decide what you are going to do. If you choose to eat it decide how much and make sure that you really enjoy it!

 Here are some tips to help you manage your food cravings

 Eat regular well-balanced meals and snacks

•  Do not skip meals, this will only make you more hungry throughout the day. BE PREPARED!Always make sure to have healthful snacks on hand.  

 Assess your craving; does it correlate to your current mood or situation?

• You may not be able to control your craving but you can control your reaction. Remember food may only temporarily cure how you feel.

 Make healthy food choices

• You are not going to be able to control everything in your life, but you can control what you put in your mouth. Take responsibility choosing healthful foods, and stopping when you are satisfied.

 Moderation vs. deprivation

• Food is a wonderful part of life and typically our favorite foods are linked to memorable pastimes. Enjoy them, but only every once in a while.

 Good food vs. bad food

• There are no “bad foods” the problem comes with the quantities that we choose to consume. Dish up a small portion for you to enjoy and make it a special occasion not a daily ritual.

 Find a substitution

• Cravings can pass. Cravings are often not hunger and will go away if you allow yourself to be distracted by other thoughts and activities.

Exercise

• Distract yourself from eating and go exercise! If you do overindulged, exercise is the only thing that can help burn off those extra calories. Stay active!

Snack Attack - Preventing Overeating

Choosing the Appropriate Snack

Overeating can occur if you have gone to long during the day (over 3- 4 hours) without eating!

Finding an appropriate snack during the day can be a challenge!

The goal of a snack is to help keep you satisfied until your next meal and also to help control hunger levels thus preventing overeating at meals. A 100 calorie snack of Oreos is a lot different from a 100 calorie snack of string cheese with 1/2 an apple. When picking your snacks make sure that they include protein and fiber  to help keep you satisfied until your next meal.

First look at the serving size

Then take a look at the calories ( A snack should typically be between 150-250 calories depending on your calorie allowance for the day)

Next look for protein (Reach for at least 8-15 grams of protein at snack time)

Next look for fiber (Aim for snacks with at least 3g of fiber per serving. Each day you should get 25-35 grams of fiber)

NOTE: The closer you can get your carbohydrate (CHO) to protein (PRO) grams ratio at 2:1 the better. If protein grams are higher than carb grams that is fine, but if carbs are more than 2x than protein beware. When a food is high in carbs and there is not any protein or fiber to offset the high carbs your blood sugars will increase rapidly giving  you energy for a little while but then hunger will set in. Protein and fiber help level out your blood sugars and keep you full longer!

Here are some other snack ideas

• 6oz Greek yogurt
• Balance Bar
• 1 string cheese and 1/2 apple
• 1/2 apple with 5 walnuts
• 1/2 cup 1% cottage cheese with 1/2 cup melon
• 1 oz nuts (small handful)
• slices of carrot,celery, or red and yellow pepper with 4 Tbsp. hummus
• 3oz tuna served with tomato and drizzled with lemon juice
• 1/2 cup boiled edamame
• 6 tortilla chips topped with 1/4 cup vegetarian refried beans and salsa
• Beef jerky (add a pc. of fruit or veggies for fiber)
• Hard boiled egg and veggies

Benifits of Exercise- Beyond Weight Loss

 

Did you know there are many benefits to exercise?

 Boosts energy- Exercise increases circulation and blood flow which delivers oxygen and nutrients to your tissues thus increasing energy.

 Increases immunity- Research has shown that exercise can help increase the cells that attack bacteria. It is believed that consistent exercise leads to a substantial increase in the immune system over time.

 Keeps you limber-  Improved flexibility can help you with day to day tasks. Getting up and down stairs, picking things up off the ground, reaching for an item on a high shelf, or even getting in and out of the car.

 Improves  mood/ decreases stress- Exercise stimulates brain chemicals making your feel good. Exercise can also effect how your body looks giving you confidence. Exercise helps prevent depression

 Improves sleep- Regular exercise can help improve your sleep. Improved sleep in return helps increase concentration and productivity.

Spark in sex life- Exercise helps increase your energy and also helps you feel better about yourself and the way you look.

IT’S FUN- Go dancing, hiking, or get involved in a sports league. Exercise doesn’t have to be boring. Get creative! The most important thing is that you are moving!   

Reduces risk of chronic disease

•  High Blood Pressure


• Osteoporosis


• High cholesterol


• Type II diabetes


• Some types of Cancer                           

Exercise and healthy eating is by far the cheapest medicine! Are you convinced? 

Your body is your own! Take charge!  

OPTIFIT

Many of you probably wonder what I do on a day-to-day basis. Here is an insight into my  work as a dietitian specializing in the field of wt. loss.

Whether a surgical or nonsurgical patient all patients that come into Surgical Bariatrics Northwest with the goal of changing their life are entered into the Optifit program.

What is OPTIFIT? Optifit is a weight management program that is physician-monitored and dietitian-directed, provides behavioral support, and utilizes a professional trainer—all to get you looking and feeling great! We’re here to help get you started on our medically directed, proven effective, non-surgical weight loss program that is designed to elevate your wellness and revitalize your life. Located in Post Falls, Idaho, Optifit offers you the care and support you need to help you achieve your weight loss goals and restore your health.

As the dietitian, I work with patients one on one to access their metabolic function and devise meal plans based on their individual results. Together we look at how their metabolism is working (how many calories they need in a day) and what their body composition is (fat mass vs. fat free mass). The main goal is to lose fat and maintain muscle! This is done with a caloric precise, high protein OPTIFIT meal replacements.



Feel free to join one of our newest patients on her journey.  Losingbigwinningbigger

The Optifit program is fail proof and the big test comes after patients are done with the 12 wk program and are transitioning back to regular eating. With Optifit you will lose weight no matter what, but unless you have changed your mind and engaged in a complete lifestyle change the weight will come back. I work with each individual during the 12 weeks to give them the dietary education and tools that they need to be successful long after the program. Our behavioral groups are a big part of our patients success as well. In these groups individuals are able to identify those behaviors that needs to be changed in order to reach their long term goals.

If you have any questions about what a dietitian does or  about the Optifit program please let me know!

If you are currently on Optifit I would love for you to post your experiences and also maybe some of your favorite ways to spruce up your meal replacements!

Here are a couple tips!

- Add sugar free peppermint or Irish cream to your chocolate shake or hot cocoa drink

- Add fresh basil to your tomato soup

- Blend a Crystal Light packet into your vanilla shake

- Blend your fruit drink with ice (some people like to add diet sprite in it as well)

Losing Weight

Have you ever felt defeated in your weight loss efforts? Many people get so caught up by the scale! Don’t let the scale determine your success! I always tell my patients to not weigh themselves every day. Once a week is plenty to help keep you accountable and on track. Write it down to help track your progress. Treat yourself once you have hit your 5 lb weight loss mark (go to a movie, or the spa) and then keep shedding the pounds!

Here is a checklist of things to focus on daily on your weight loss journey:

• Don’t go longer than 3-4 hours without eating (Start with breakfast, no longer than 1 hour after waking up)


• Have protein at each meal and snack (20-30 grams protein at meal times, 7-10 grams for snacks) Try a protein shake.


• Drink your water (Consume at least 64 oz water - add lemon, lime, or sliced cucumbers to flavor)


• Commit to an exercise program (Exercise most days of the week. Include cardio, weight training, and stretching)


• Stay away from high calorie drinks, condiments, and creamers


• Limit your sweets (Sweets may taste good but they are packed with empty calories. Try popping in a piece of gum or have a sugar-free popsicle to curb your craving)


• JOURNAL. Write down everything that goes into your mouth. A journal is a great accountability partner.

Who wants to commit to losing 5 lbs before the end of the year? Or, maybe you want to lose 10-20 lbs.

What is your goal?

A Time of Change

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time!
- Thomas Edison!

In this time of change in my life this quote really spoke to me! Life is all about taking risks and getting out of your comfort zone to help reach your goals. Change isn't easy but everyone is capable. Do you need to be challenged? Is there a dream you are putting on the back burner?

This can related to many different aspects of life.....fitness, diet, work, relationships
What are your goals/ your dreams?

Change takes time! Many people go on a diet or fitness program with the all or nothing attitude. They are typically very successful, but once the program is over if they haven't adopted a healthy lifestyle the weight comes right back.

Diet and exercise isn't all or nothing, it is a complete lifestyle change. Daily we have to make decisions that affect our health. Small changes can make a big difference.

What are some small changes/goals that you can make to start your change?

- Eat breakfast
   - Get protein bars and drinks for on the go
- Drink Water
   - 64 oz per day
   - Add in fresh lemon or lime for flavor
- Eat your fruit and veggies
  - 5 a day
- Take time to meal plan
   - Pack your lunch
   - Make a shopping list and stick to it
- Make a list of healthy snacks to have on hand
  - Cut up veggies and put them in the fridge to snack on
  - Have some type of protein at snack time to help control hunger
- Find an exercise program www.fitflicker.com
    - What time will you work out? Morning, afternoon or night?
    - Who will your workout with? Family, friends, workout video?

What is one thing you can change to help you on your quest for health?

The "5-3-2-1-almost none" plan

Implement these concepts to help you on your quest for health!

• Eat 5 or more servings of fruit and vegetables


• Have 3 structured meals (including breakfast)


• Limit TV/video game use to 2 or less hours


• Engage in 1 or more hours of moderate to vigorous physical activity


• Limit sugar-sweetened drink to almost none

Perspective is Everything

Do I really want to be so involved with nutrition?
Many of you know that food is not only a physical need but many people use it to deal with their emotions. Since there is such a mental component associated with food intake, sometime I feel helpless because I can't change the way a person thinks. I can only help them by giving them tools to encourage lifestyle change.

Lately I have honestly been feeling a little burned out. Have you ever felt this way about the current situation you are in?

It is amazing how God speaks to you in your times of confusion. At church we are in a series called Take This Job and Love It! A couple things that stood out to me and that might encourage you include:

God designed you for a purpose. I think it is very important to remind ourselves of this. Does your job fit your values?Does it fit your gifts?Does it fit your personality?

Keys to Job Satisfaction:
1- Work in a field that uses your gifts and talents that you use for accomplishments of meaningful tasks (use your God given talents)
2- Work at building healthy relationships within your work. If an issue needs to be resolved take the first step. If you don't no one else will!
3- Perspective is everything. Work at developing the right attitude.

"Do the best where you are at in this moment because that is the best

preparation for what is to come."

I have committed to doing the best I can right now! I truly feel that I have been called to be a dietitian and fitness professional! All I need is a change of perspective! I was placed on this earth to encourage others to live a healthy lifestyle so that they are able to give back and do the work God has designed them to do! What were you designed to do?

The New Dirty Dozen: 12 Foods to Eat Organic

The New Dirty Dozen: 12 Foods to Eat Organic

We all know that buying organic can be expensive, BUT it may be worth it in some cases! Check out the dirty dozen. By choosing the organic version of these foods you have the potential to reduce your pesticide exposure by 80%!!!
1. Celery
2. Peaches
3. Strawberries
4. Nectarines
5. Potatoes
6. Apples
7. Blueberries
8. Bell peppers
9. Spinach
10. Kale
11. Cherries
12. Grapes

If you are unable to find these varieties of organic fruits and veggies try substituting for these 15 CLEAN foods that you do not have to buy organic.
1.Onion
2. Avocado
3. Sweet corn
4. Pineapple
5. Mango
6. Asparagus
7. Sweet peas
8. Kiwi
9. Cabbage
10. Eggplant
11. Papaya
12. Watermelon
13. Broccoli
14. Tomato
15. Sweet potato

Remeber eat 5 servings or fruits/veggies per day

Portion Control

Here is some food for thought!

I just got back from a camping trip with my family, and of course when you go camping you have got to make s mores!

My brother and sister in law made sure we were equipped with the finest GIANT MARSHMALLOWS, delicious graham crackers, and of course the best part, chocolate squares.

Being the dietitian of the family I looked at these giant marshmallows and thought...."I wonder how many calories are in these?" 90 calories was the answer! I put one on a stick, shoved a chocolate square in it and started the roasting process.

Across from me was my other sister in law roasting the typical sized marshmallows. So I had to ask, "how many calories are in those?" 40 calories for 2 was the answer.

Typically I would be satisfied eating one regular s mores, but these giant marshmallows where just too cool to pass up!

So instead of eating 1 marshmallows on my s mores (20 calories) by choosing the cool GIANT MARSHMALLOW I was accidentally eating 4 (90 calories)!

WOW that is what you call portion distortion!

Here are some tips to cut back on portions, thus decreasing calorie consumption.

*Eat off of a smaller plate

*Use smaller spoons and forks. Set down your spoon or fork after each bite.

*When at a social event (BBQ, open house, pot-luck, etc) fill your plate only to the inside circle instead of all the way to the outside rim.

*After you are full, don't leave the plate of unfinished food in front of you, push it away of set a napkin on top to limit mindless eating while socializing.

*Read labels on food to see what the appropriate portion is

*If you over do it! Get up and MOVE!

Normal Weight Obesity

Calculate Your BMI - Standard BMI Calculator:

What is your BMI??

BMI is a ratio of height and weight to help determine the health status of an individual.

Underweight = BMI < 18.5
Normal weight = BMI 18.5-24.9
Overweight = BMI 25-29.9
Obesity = BMI > 30

Although BMI works well in most cases there are limitations to using this method.

The more accurate way to determine health in an individual is looking at body fat percentage.

Women should be 30% body fat or below
Men should be 20% body fat of below

How to determine body fat.
Many methods are used to determine body fat. The most accurate way is to do either underwater weighing or the Bodpod, but these tests can be expensive.

Local gyms or doctors offices typically have other methods such as skin callipers or biological impedance (Tanita scales).

Different scenarios

Have you ever been around that person who is a "twig" but eats a ton of junk and doesn't work out? Their BMI may be in a normal weight range, but guaranteed their body fat is above 30% thus placing them at risk of heart disease, diabetes, and many other co-morbidities. I call this a skinny fat person, or normal weight obesity.

Or what about the body builder who has a lot of muscle mass and very low body fat, but their BMI states that they are obese? It would be silly to call a fit individual obese.

It is important to know where you stand! What is your BMI? What is your body fat percentage? Where do you want to be?

What is one change that you would like to make in your diet/exercise pattern to improve your health??

In Defense of Food

In Defense of Food

Michael Pollan, Author of In Defense of Food, an Eaters Manifesto, conveys in his book that because of the technology/food science of today what we are eating isn't really food but substances and how we are eating (on the run, in front of TV) isn't really eating.

The fact that food has been replaced by nutrients and common sense with confusion is what Pollan describes as the American Paradox : The more we worry about nutrition, the more unhealthy we seem to become

Here are a couple of rules that Pollan expresses in his book to help us on our quest for health.

EAT FOOD. NOT TO MUCH. MOSTLY PLANTS

1- Don't eat anything your great grandmother wouldn't recognize as food

2- Avoid foods products containing ingredients that are

A) Unfamiliar

B) Unpronounceable

C) Have more than 5 in number
3- Avoid products that make health claims

4- Shop the outside of the store, and stay away from the middle

5- Get out of the supermarket whenever possible

In today's society it is hard and maybe unrealistic at times to stick to these rules, but the small things you do can make a big difference!

An easy way to get started is find out where your local farmers market is at. You wont find any hydrogenated oils or high fructose corn syrup there. Buy fresh and local!

Sample meal plan: here is a quick menu to give you some ideas

 

 

Breakfast

3 egg omelet with veggies for taste (spinach, onion, tomato)
1/2 c. oatmeal topped with cinnamon and fresh fruit

Snack
All natural Vanilla Chobani Greek Yogurt
Add fruit and nuts if you choose

Lunch

Grilled chicken taco salad (top salad with beans and fresh salsa)

To season chicken use natural spices such as cumin, chili powder, cilantro etc...

All natural tortilla chips
Snack

Hummus dip and carrots

Dinner

Skewers on the BBQ

Choose your favorite meat, veggies, and fruit (pineapple, mango, etc)

Skewer and drizzle with olive oil and favorite spices

Herbed quinoa salad (www.motivate2010.blogspot.com/2010/07/quinoa.html)

Sliced fruit (melons and berries)

 

 

Adding to Your Tool Box

There are so many different workout DVDs on the
market. In fact one day I hope to have my own :)
I wanted to share with you my favorites!!!!

Add these to your home fitness library.

Jillian Michaels 30 day shred

Turbo Jam

It is always great to be prepared! Have these at home for when you need a quick pick me up or need to sneak in a quick FUN workout.

You can find the DVDs in stores or online. Turbo Jam is a Beachbody product and can be found in the shop tab above.  They both offer different levels to meet you were you are at on your journey and help you reach your fitness goals.

If you don't want to go out and spend the money, try On Demand TV or Fit TV. DVR your favorite workout. Many cable providers have these different options. You can find endless workouts for free using these services!