Turkey Burger Sliders and Homemade Burger Bread!

Check out my friend Pam's turkey burger sliders.  I really liked her home-made bread idea!

http://barbiebootcamp.blogspot.com/

Ranch Dressing

Clean Eating Ranch Dressing
(Makes approximately 8 tbsp.)
5 tbsp. low-fat buttermilk
3 tbsp. non-fat plain Greek yogurt
1/4 tsp. onion powder
1/4 tsp. dried dill
1/2 ts. dried parsley
1/2 tsp. dried chives
1/2 tsp. salt
Pepper to taste



Directions
Step 1 – Using a whisk, mix all ingredients together in a bowl until smooth and evenly blended.
Note: I doubled the recipe. I suggest doubling every ingredient except the dill. Just use one portion of dill.
Eat and Enjoy!

Blue Cheese Dressing

Rich & Creamy Blue Cheese Dressing (without the fat!)

1 garlic clove, crushed

2 tsp minced shallot

1 tbsp. of red wine vinegar

1 tsp. of Worchestire

2/3 cup of plain no fat Greek yogurt

2 tbsp of crumbled blue cheese

1 tbsp of skim milk

Salt and pepper

Directions

Combine all ingredients and enjoy!

Makes 6 - 2tbsp. servings

Nutritional Analysis

2 tbsp of dressing: Calories: 30; Total Fat: 1g; Saturated Fat: 0.7g; Cholesterol: 4mg; Sodium: 60mg; Carbohydrate: 2.1g; Dietary Fiber: 0.81g; Sugars: 1.6g; Protein: 3.2g

Buffalo Chicken Fingers!!

Boneless hot buffalo chicken fingers are my absolute favorite.  It's one of the many reasons I have had major slip ups in the past while trying to diet.  So instead of avoiding my comfort food I've created a way that I can still eat my favorite comfort foods without spiraling into an eating frenzy and adding inches to my waist.


How to make 'em:  Cut the fat off the chicken tenders.  Use wing it sauce or another organic (no/low sugar type of sauce from Whole Foods) to cover the chicken.  Batter the chicken in wheat germ (substitute for bread crumbs).  I also add onion powder, garlic, black pepper and oregano to the wheat germ for flavor.  Lay pieces on baking sheet.  Bake at 400 degrees for 10 minutes.  Then flip over and bake another 10 minutes.  And then broil for 5 minutes (makes them extra crispy).

For a dressing to pair with these check out my post on Ranch Dressing and Blue Cheese.

Ezekiel Bread?

Historically, Ezekiel bread is a fasting food used in biblical days during times of hardship. It is made of wheat, barley, broad beans, lentils, millet and spelt. Ezekiel bread would last for days in the desert. It certainly wasn't glamorous and the taste may not have been wonderful, but it was food. Personally, I love the taste.
Ezekiel bread uses spouted grains, which help release all the energy from the bread's assorted grains, making it easier to digest. It is a highly nutritious bread and something to consider for adding fiber and protein to your diet.

Here are all Ezekiel products (they even have pasta!) http://www.foodforlife.com/our-products

Currently, there are numerous commercial varieties available to you. You can also find a recipe for Ezekiel bread in the The Eat-Clean Diet® Cookbook.

Need help with a meal plan?

Check out this article from Clean Eating.  They have meal plans galore!  Here is a favorite of mine!

http://agilityfiles.cleaneatingmag.com/MEAL%20PLANNING/meal%20plans/CE08MEALPLAN.pdf

Chocolate Sour Cream Cupcakes

Chocolate Sour Cream Cupcakes

Five eggs become one whole egg plus two whipped egg whites for structure and a bit of whole-wheat pastry flour adds the protein needed for strength and shape, plus whole-grain benefits.  

Serves:
Makes: 12 cupcakes.
Hands-on time: n/a
Total time: n/a

CATEGORY:
Freezable

INGREDIENTS:

• 1 cup unsweetened natural cocoa powder
• 1 1/4 cup Sucanat, divided
• 1/4 cup whole-wheat pastry flour
• 1/4 tsp kosher salt
• 1/4 tsp baking soda
• 1 cup organic low-fat sour cream
• 1/3 cup plus 2 tsp skim milk, divided
• 1 tbsp olive oil
• 1/2 tsp pure vanilla extract
• 1 whole egg plus 2 egg whites
• 1 oz bittersweet chocolate, chopped, plus more for garnish if desired

INSTRUCTIONS:

1. Preheat oven to 350°F. Line a 12-cup muffin pan with paper cupcake liners.
2. In a large mixing bowl, combine cocoa powder, 1 cup Sucanat, flour, salt and baking soda.
3. In a medium mixing bowl, whisk together sour cream, 1/3 cup milk, oil, vanilla and whole egg. 
4. Make a well in the center of the dry ingredients and pour in wet ingredients. Combine everything with a rubber spatula.
5. Add egg whites to a large clean, dry mixing bowl or the bowl of a stand mixer. Whip whites with hand beater or whisk attachment of stand mixer until they begin to get foamy. Add remaining 1/4 cup Sucanat very gradually to whites. Continue whipping whites into medium-stiff peaks. 
6. Fold whites in thirds into cake batter, gently but assertively with rubber spatula. 
7. Fill each of the 12 cupcake liners 3/4-full with batter. Tap bottom of filled muffin pan on countertop and transfer immediately to oven. Bake for 45 minutes or until a toothpick inserted in the center of a cupcake comes out clean.
8. Remove from oven and let cupcakes cool completely. 
9. When cupcakes are completely cool, combine chocolate and remaining 2 tsp milk in a microwave-safe bowl. Microwave on 50% power for 30 seconds. Stir until melted chocolate is completely smooth. Spread a thin layer on top of each cupcake. Sprinkle additional chocolate shavings on top, if desired.

TOPPING TAKE-TWO:
Substitute 1/2 cup low-fat sour cream mixed with 1 tbsp honey for the chocolate glaze. Put a 1/2-tsp dollop on each cupcake and top with sliced strawberries.

Nutrients per cupcake: Calories: 160, Total Fat: 6 g, Sat. Fat: 3 g, Carbs: 28 g, Fiber: 3 g, Sugars: 22, Protein: 4 g, Sodium: 85 mg, Cholesterol: 10 mg

 

http://www.cleaneatingmag.com/Recipes/Recipe/Chocolate-Sour-Cream-Cupcakes.aspx

Clean & Natural Sweeteners

Clean & Natural Sweeteners

Confused about how to sweeten your foods and keep them clean? We've got five natural sweeteners that work like a charm!

 

“Naturally sweet foods, such as dates, berries and bananas, can be even more satisfying than a stodgy cookie,” says registered dietitian Deborah Cohen, MHSc. Many also happen to work well as clean and natural sweeteners. But, be advised, not all sweeteners are created equally.

Corn syrup converts to fat in the body in record time, while high fructose corn syrup (HFCS) – food manufacturers’ cheaper answer to sugar – may be even worse: Research has found that HFCS goes directly to the liver, releasing enzymes that tell the body to store fat, which may increase harmful triglyceride and cholesterol levels. Instead, on the right you'll find the lowdown on five CE-approved sweeteners you can experiment with today.

Stevia
This natural powder is derived from the South American herb Stevia rebaudiana. With zero calories and a concentrated sweet kick, it’s often best used diluted in water. One half-teaspoon can equal the sweetness of one cup of refined white sugar.
Find it: Health food stores.

Raw honey
Nature’s original sweetener contains 21 calories per teaspoon. Researchers have found that raw honey, specifically, contains probiotic bacteria that help support
a healthy digestive system.
Find it: Health and organic food aisle at supermarkets and health food stores.

Sucanat
A straightforward replacement for granulated sugar, it retains its molasses content, making it the closest thing to pure cane sugar. One teaspoon has 16 calories.
Find it: Health and organic food aisle at supermarkets, health food stores and wholesomesweeteners.com.

Maple sugar flakes
They’ve got the winning taste of pure syrup with a pleasing crunch at just seven-and-a-half calories per teaspoon – half the calories of refined sugar.
Find it: Large grocery and superstores and igourmet.com.

Organic evaporated cane juice
It’s similar in appearance to sugar though a bit darker since it’s not as processed or refined. You can use it as
you would white sugar, though it has a deeper molasses-like flavor.
Find it: Health food stores.

Greek Salad With Baked Pita

Greek Salad With Baked Pita

Fiber from whole-wheat pita bread and protein from chickpeas turn this typical Eastern Mediterranean salad into a satisfying main dish. Plus, crumbled feta offers plenty of flavor without the need for additional salt.

Serves: 4
Hands-on time: 12 minutes.
Total time: 15 minutes.

CATEGORY:
Under 45 Minutes, Vegetarian

INGREDIENTS:

• 2 6-inch whole-wheat pitas
• 1 English cucumber, unpeeled and chopped
• 2 medium tomatoes, seeded and chopped
• 1/2 red onion, chopped
• 1 15-oz can low-sodium chickpeas, rinsed and drained
• 1/3 cup fresh parsley, chopped
• 1 tbsp extra-virgin olive oil
• 3 tbsp lemon juice
• Fresh ground black pepper, to taste
• 2 oz low-fat feta cheese, crumbled
• Paprika for garnish

INSTRUCTIONS:

1. Preheat oven to 350°F. Cut each pita into 4 strips and cut each strip into 1-inch triangles, splitting apart the 2 “sides” of the pita as you cut. Spread on a baking sheet and toast in oven until pita is crispy, about 10 minutes, tossing once.
2. In a large bowl, combine cucumber, tomatoes, onion, chickpeas and parsley. Add oil, lemon juice and pepper; toss well. Add feta and toasted pita and toss again. Garnish with a dash of paprika and serve immediately.

Nutrients per 1 1/2-cup serving: Calories: 280, Total Fat: 7 g, Sat. Fat: 2 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 44 g, Fiber: 8 g, Sugars: 5 g, Protein: 13 g, Sodium: 400 mg, Cholesterol: 5 mg

http://www.cleaneatingmag.com/Recipes/Recipe/Greek-Salad-With-Baked-Pita-.aspx

Smothered Cheeseburgers

Smothered Cheeseburgers

Go ahead, eat this burger! We’ve transformed a diner classic so you can indulge while keeping fat and calories way down. One bite and you’ll never go greasy spoon again.

 

Serves:

CATEGORY:
Under 45 Minutes 4
Hands-on time: 25 minutes
Total time: 35 minutes
You Save: 310 calories, 21 g total fat, 9 g saturated fat, 568 g sodium

INGREDIENTS:

• 1 lb 96% lean ground beef
• 2 tbsp white onion, finely minced, plus 1 cup, thinly sliced, divided
• 3 tbsp Italian parsley, finely chopped
• 1 tsp chile powder
• 1/2 tsp sea salt, plus additional to taste
• Fresh ground black pepper, to taste
• 2 tsp olive oil, divided
• 1 cup pre-sliced button mushrooms
• 1 small red bell pepper, cut into strips (about 1 cup)
• 4 thin slices deli reduced-fat Swiss cheese (3/4 oz each)
• 4 standard-size whole-wheat hamburger buns
• 4 romaine lettuce leaves, thick stems removed
• 4 tomato slices (1/4-inch thick each)

INSTRUCTIONS:

1. Add beef, minced onion, parsley, chile powder, salt and black pepper to a large bowl. Mix with your hands until just combined. Gently form beef mixture into 4 equal patties, about 1/2- to 3/4-inch thick. Transfer to a broiler pan or rimmed baking sheet. Cover and refrigerate.
2. Add 1 tsp oil to a medium nonstick skillet and set over medium. When oil is hot, add mushrooms and cook until golden brown and soft, stirring frequently, about 8 minutes. Transfer to a small bowl. Add remaining oil to skillet and return to medium heat. Add red pepper and cook for 4 minutes, stirring occasionally. Add sliced onion and continue cooking for 6 more minutes or until vegetables are tender and lightly browned. Add to bowl with mushrooms. Season vegetables with salt and black pepper and stir to combine.
3. When you’re ready to eat, preheat broiler to high or a grill to medium-high.
4. Place patties under broiler, about 10 inches from heat source, or on a grill. Cook 4 to 5 minutes per side, until meat is no longer pink in center or the internal temperature registers 160°F on an instant-read thermometer. Immediately place 1 slice cheese on each hot burger. (If you want cheese very melted, add it to burgers 30 seconds to 1 minute before end of cooking time.) To serve, layer each bun with 1 lettuce leaf, 1 slice tomato, 1 cheeseburger patty and 1/3 cup vegetable mixture.

Mix up your burger routine with Turkey Sliders and Meatless Lentil Burgers!

Nutrients per cheeseburger: Calories: 320, Total Fat 10 g, Sat. Fat 3 g, Carbs 25 g, Fiber 4 g, Sugars 5 g, Protein 33 g, Sodium 570 g, Cholesterol 65 mg

Original Post: http://www.cleaneatingmag.com/Recipes/Recipe/Smothered-Cheeseburgers.aspx

New Stats!

I have some new stats... I didn't do my stats the day I got back from Mexico because I was feeling a little bloated.  I also got really sick from being in Mexico and basically was unable to workout or eat normally (hello rice and bread for 3 days straight) for the rest of the week.  I was on 3 different meds and finally this week I started to feel better.  However, I got my you know what, so these stats reflect that issue! 


I will say that I did the best I could in Mexico.  I worked out about two hours the entire time I was there which isn't bad.  I never work out on vacation so I was happy that I actually did this!  It felt great too. 


I'm really happy with my results so far and I am feeling A LOT better about myself and also I have noticed just my mood!  Today is the first day I put on a pair of pants in a while and it felt great that they fit!  Okay my stats are below:






total
weight loss: 8.9lbs
body fat %: -0.8%
chest: -2"
arms: -1"
hips: -1.5'
waist: -3"
thighs: -1"
calves: -0.5"

I also took before and after pictures (which I will NOT show here!) and I have noticed a difference :)  Taking measurements, having photos to compare and seeing numbers on the scale move is so encouraging.  This is the most I have lost all year and I have been trying to loose all year! 

I have a race this weekend with my friend Sarah, 4 miles, I am very nervous!  But all I know is just being out there and moving makes me happy!

See ya in a week.

The Best Salad Container On The Go

Range Kleen Regular Go Go Salad Food Storage Container
Tempo GO GO Regular Salad. 8 Cups of loose leaf Salad container with leak proof 4 oz. dressing resevoir in the lid. Take your salad and dressing in the same container. Pull the red knob to dress your salad and your are ready to GO GO! Top Rack dishwasher safe. Perfect for the salad as a meal.

http://www.amazon.com/Range-Kleen-Regular-Storage-Container/dp/B000Y0977I/ref=cm_cmu_pg__header

Water with a Lemon

Water Jug

With a slotted cylindrical insert that can hold sliced lemons, limes or berries, the Prodyne Fruit Infusion Pitcher allows you to add the essence of fruit to your water without pouring pieces into your glass.

Freshen up your water by creating your own signature fruit flavor combination. With a slotted cylindrical insert that can hold sliced lemons, limes or berries, the Prodyne Fruit Infusion Pitcher allows you to add the essence of fruit to your water without pouring pieces into your glass.
$25, chefsresource.com

http://www.chefsresource.com/fruit-infusion-fruit-flavor-pitcher.html

Almond Butter Chocolate Chip Cookies

Almond Butter Chocolate Chip Cookies

Sink your teeth into these! Six ingredients, two steps and 20 minutes is all you'll need to whip together two dozen of our no-flour, dairy-free, low-sugar cookies.

 

Serves:
Makes: 24 cookies
Hands-on time: 10 minutes
Total time: 22 minutes

INGREDIENTS:

• 1 cup unsalted almond butter, stirred well
• 3/4 cup Sucanat
• 1 large egg
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 3 oz dark chocolate (70% cocoa or greater), broken into small pieces

INSTRUCTIONS:

1. Preheat oven to 350°F. In a medium bowl, stir together first 5 ingredients until blended. Stir in chocolate.
2. Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets. Bake for 10 to 12 minutes or until lightly browned. Let cool on baking sheets for 5 minutes. Remove to a wire rack and let cool for 15 more minutes.

Nutrients per cookie: Calories: 110, Total Fat: 8 g, Sat. Fat: 1.5 g, Carbs: 10 g, Fiber: 1 g, Sugars: 3 g, Protein: 2 g, Sodium: 55 mg, Cholesterol: 10 mg

Greek Yogurt

FAGE Total 0% Yogurt in Plain

If you're a clean eater, you've undoubtedly seen Greek yogurt used in several of our recipes.

Greek yogurt is strained, so it has twice the protein and about half the sugar of regular yogurt. Fage (pronounced "fa-yeh"), made only from organic raw cow's milk and live bacteria cultures, is 100% natural and is suitable for diabetics and lacto-ovo vegetarians. Plus, it's good to go Greek when cooking because the yogurt doesn't separate in high heat.

Serving Size: 8 oz, Calories: 120, Total Fat: 0 g, Carbs: 9 g, Fiber: 0 g, Sugars: 9 g, Protein: 20 g, Sodium: 85 mg, Calcium: 25%, Vitamin A: 0

I love my protein bars! Pro Bar...

Pro Bar

Each bar brims with a minimum of 15 signature whole-food ingredients, such as oats, organic peanut butter and sunflower seeds

 

Names such as Kettle Corn, Koka-Moka and Maple Pecan may have you picturing a traditional sugary confection, but they’re actually varieties of 100 percent vegan and raw organic meal-replacement bars by Probar. Each bar brims with a minimum of 15 signature whole-food ingredients, such as oats, organic peanut butter and sunflower seeds. One to try: Award-winning Superfood Slam also packs antioxidant-rich acai berries, omega-3-filled flaxseeds and a super-greens blend of wheat, barley, alfalfa and oat grasses into the mix. $3.30 per 3 oz bar, theprobar.com

Pilaf Sidekicks

Kashi 7 Grain Pilaf Sidekicks

Ready to eat after a quick cooking on the stovetop or merely a minute in the microwave, Kashi Seven Whole Grain Pilaf sides offer a day’s worth of whole grains, real vegetables, herbs and spices, plus seven grams of fiber and eight grams of protein in just one cooked cup.

 

Ready to eat after a quick cooking on the stovetop or merely a minute in the microwave, Kashi Seven Whole Grain Pilaf sides offer a day’s worth of whole grains, real vegetables, herbs and spices, plus seven grams of fiber and eight grams of protein in just one cooked cup. $2.50, kashi.com

Butter!

Earth Balance Natural Buttery Spread

Those of you who can’t bear the thought of a dry multigrain roll sans butter, now have another option.

Earth Balance offers a non-hydrogenated (which means zero trans fats!) buttery spread that’s made with expeller-pressed extra-virgin olive oil, along with natural soybean and palm fruit oils. However, remember to still use the vegan and lactose-free butter alternative sparingly – olive oil translates to healthy omega-3 fatty acids and mono- and polyunsaturated fats, but the spread still offers 11 grams of total fat per tablespoon.
$4, available nationally at Whole Foods Markets

Peanut Choco’ Granola Bar with Chocolatey Drizzle

Nature's Path Organic Granola Bars, the only certified organic bar in our lineup, the wheat-free Nature’s Path bar is full of natural ingredients like rolled oats, roasted peanuts and crispy rice. While it is a tad high in calories, sugar and sodium, this bar safely puts the “nature” in nature lover. $4.29 per box, naturespath.com

Serving Size: 35 g, Calories: 150, Total Fat: 6 g, Carbs: 22 g, Fiber: 2 g, Sugars: 11 g, Protein: 3 g, Sodium: 125 mg

Kashi Honey Sunshine Cereal

Kashi Honey Sunshine Cereal

We think even Cap’n Crunch would approve of these pillow-like pieces, much like his classic puffs but devoid of preservatives and sugar

 

If you’ve had a soft spot for Cap’n Crunch since childhood, or find that your little ones have a hankering for the iconic puffs, you can all have your cereal and eat it too – with Kashi Honey Sunshine. The pillow-like, whole grain pieces, a serving of which contains 6 g of fiber and 20 g of whole grain, are devoid of preservatives and sweetened with natural wildflower honey. But, despite how healthy they are, we bet even the Cap’n would approve of the taste! 

$3.99, kashi.ca / kashi.com

7 Diet Tips That Really Work

Whether you're looking to lose a few pounds - or have 30, 40 or more pounds to shed - a few creative weight loss tips can make it easier. To help you stick with your diet and meet your weight loss goals, WebMD asked several nutrition and fitness experts to share their secrets of success. The 7 diet tips that follow can help you get on the fast track to safe weight loss, no matter what kind of diet you're on.

Weight Loss Tip #1: Count on more than willpower alone.

It's easy to blame diet failures on a lack of willpower, says Lisa Sanders, MD, a Yale University primary care clinician-educator. But willpower isn't meant to be the only tool you use. It's more like a safety net for when life spins out of control.

Basing your weight loss efforts only on willpower can actually work against your diet goals, says Martha Beck, PhD, life coach and author of The Four Day Win: End Your Diet War and Achieve Thinner Peace. For instance, research shows that trying not to think about something - like that frosted chocolate brownie - can actually make you focus more intensely on it. When you're rested, relaxed, and enjoying life, Beck says, you can suppress unwanted thoughts and feelings fairly easily. But when you're stressed, annoyed, or pressed for time, resisting temptations is much harder. So rather than relying on willpower to get you through, set a goal to develop a conscious awareness of what you eat without obsessing about it.

Weight Loss Tip #2: Set yourself up for success.

Here are two ways you can set yourself up to succeed. First, says Andrea N. Giancoli, MPH, RD, eliminate any food that doesn't support your weight loss goals. Giancoli is a spokesperson for the American Dietetic Association (ADA). She says it'll be much easier to resist temptation if unhealthy choices aren't around. Purge your pantry of any foods that list "partially hydrogenated oils" as an ingredient. Toss out sodas or other drinks made with sugar or high-fructose corn syrup. And, especially if you prefer bottled water to tap, keep a supply on hand. It's easier to grab on the go.

Then give your diet some help by making it easy to exercise. Gregory Florez is founder and CEO of FitAdvisor.com, a top-rated fitness training service. He says two things you can do to avoid becoming a couch potato is to clear off the clutter hanging on your treadmill and then pull other fitness gear out into the open where you can see it.

Weight Loss Tip #3: Set up a support network.

Studies show that social support is crucial - especially for women, says health psychologist Bess Marcus, PhD, professor of psychiatry and human behavior at Brown University Medical School in Providence, Rhode Island. You can help yourself by finding at least one person who believes in you and your ability to succeed at your weight loss goals. "Line up a friend to walk with you, watch your kids so you can work out, or even just call to check in on how you're doing," says Marcus.

If you want to be social and in good shape, make a date with a friend for twice-weekly workouts. If exercise includes social time, you're more likely to look forward to lacing up your sneakers. Sports medicine researchers at Indiana University found that working out with a partner is the best predictor of exercise satisfaction, and a partner can help you stick with your routine. For even more motivation, sign up for a team sport like soccer, volleyball, or Ultimate Frisbee. Then you'll have a crowd of people depending on you.

Weight Loss Tip #4: Set realistic goals.

If you've been inactive for months (or even years), don't immediately plan to work out every day. "Appraise your life," Marcus says, "and then make some strategic changes that you can realistically achieve." And don't be afraid to start small, especially with weight loss goals.

Beck recommends setting goals that are so easy they're almost laughable. Take your list of daily goals, she says, such as "Eat 5 servings of veggies a day" or "Snack only once between meals," and cut each one in half. Aim for 2.5 servings of vegetables. Cut down your snacks to 2 per day.

Still seem too hard? Then cut those goals in half again. Make your goals so incredibly easy that you're sure you can't fail to meet them, Beck says. Then you'll be motivated to continue. Next, set dates to increase your goals, adding that extra serving of veggies or 10 more minutes to your workout until you reach your maximum potential.

Weight Loss Tip #5: Police your portions.

If you're like most women, a "serving" is the portion size you're used to seeing on your plate. Clearly, bigger portions have more calories. And calories are what it all comes down to when it comes to losing or maintaining weight, says Lisa R. Young, PhD, RD, author of The Portion Teller Plan.

Some foods are more calorie-dense than others: 1 cup of raw broccoli contains 31 calories, so a double serving of 2 cups gives you only 62 calories. But 1 cup of premium ice cream can easily hit you with 300 calories or more. A larger, double serving can mean a whopping 600 calories. If you take in more calories than your body needs, the extra calories are stored as fat, Young tells WebMD. To tally portion size correctly, keep a measuring cup handy for a quick reality-check.

Weight Loss Tip #6: Picture your future self.

Have you thought of where your weight loss plan is taking you? Let your mind explore your future self, says Steven Gurgevich, PhD, director of the Mind-Body Clinic at the University of Arizona College of Medicine in Tucson and co-author of The Self-Hypnosis Diet.

Picture yourself the way you hope to be six months or a year from now - how you look, how you feel, and who you spend your time with. Imagine yourself creating your life the way you'd like it to be. Next, invent one or two affirmations that state your intention to be fit and healthy. For example, "I am whole, healthy and strong," or "I am satisfied with just one piece of chocolate." Creating a mindset that makes it easier to stick to your weight loss plan is just as important as how much time you spend on the treadmill.

Weight Loss Tip #7: Be ready to work.

"We're deeply conditioned to do what we've already done," says life coach M. J. Ryan, author of This Year I Will . . . How To Finally Change a Habit, Keep a Resolution, or Make a Dream Come True. If, for the past two years, you've come home from work, grabbed a soda, and crashed on the couch with take-out, you're strongly conditioned to do that again tonight and tomorrow night, too. Change isn't impossible, but it does take work.

"To develop new habits, you have to make new neural pathways," Ryan tells WebMD. So create weight loss reminders to help jolt your mind out of old habits and into new ones. Try posting a note on your fridge, reminding you to eat fruits and veggies or drink more water. Or post notes on your bathroom or bedroom mirror with upbeat messages like "Remember to breathe!" or "Hey, beautiful!"

Before you know it, you'll be smiling back at the face - and body - in the mirror.

*From WebMD

July Plan

Here is my plan for July

1. Eat 5 – 6 small meals a day (200 – 300 cals/ meal)
2. Get 150 minutes + of cardio each week (My plan is to really do at least 1 hour of cardio a day 6x a week but no less than 150 minutes a week at the very least).
3. Take progress pics on the first & last day of your challenge (front & back full length) THIS IS WHAT KEEPS YOU HONEST.
4. Follow these 3 ST workouts, one Monday, one Wednesday and one Friday each week








Warm up
SB Lat pullovers
SB Chest Flyes
SB Back extensions x 10, hold last one 10 seconds
Burpee/ push up x 10
Repeat twice for a total of 3 rounds.
Stretch
__________________________________________________
Warm up
Plyo lunges x 10 each leg
Reverse Lunges x 10 each leg
SBHamstring curls x 10 each leg
SB Crunches x 20
Repeat twice for a total of 3 rounds.
stretch.
________________________________________________
Warm up
Lateral raises x 10
Front raises x 10
SB (seated) alternating overhead press x 10 each arm
Plank x 30 sec
Mtn climbers x 40 sec
Close grip/ skinny push ups x 10
stretch.

New Day!

I am back from my vacation in Mexico and boy did I have a great time!  I swam, I played, I drank and I ate!  Holy Guacamole!  While I was not 100% on track, I will say I made efforts to be better than complete self-sabotage.  For instance, I tried have a clean breakfast and didn't binge on wonderful Mexican food all day.  So my mind changed a bit here.  Because normally, I would have!  I saved good food for the evening, where I could have a nice dinner with Todd.  I also managed to get in a 7 mile run and a 1.75 mile walk during my 5 days there.  I'm proud of myself on this because I NEVER exercise on vacation.  Do I wish I was a little better, yes, but I did okay and I'm not going to make myself feel guilty.  However, being back in NYC, it's time to get back on track.

The first place of business is food.  I just ordered FRESH DIRECT to be delievered tomorrow so I can start my eating off right.  What was on the list: Greek  Yogurt, Part-Skim Cheese, Cabot 75%, Apples, Hummus,Blueberries, Avocado, Strawberries, Bananas, Almond Milk, Pam Olive Oil Cooking Spray, Whole-Wheat Pizza Dough, Chicken, Diced Tomatoes (for home-made sauce),  corn, celery, Romaine, Kale, Cucumber, Carrots, Tomatoes...

I'll also start heading back to the gym tomorrow! 

Game on :)