tag:blogger.com,1999:blog-32283562719303521812024-03-05T20:52:19.252+10:00Fit Club UnitedFit Club United, A Motivational Weight Loss Journey for all with healthy recipes and workout ideas to jump start your healthy lifestyle!Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comBlogger29125tag:blogger.com,1999:blog-3228356271930352181.post-20947114891040588182017-09-24T13:35:00.002+10:002017-09-24T13:45:25.309+10:00Follow Me on My Personal Blog ValitaGal.com<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I am no longer up keeping this blog; however, I hope you find my past Herbalife experience and lifestyle plan helpful to you. Since the time I have done Herbalife, I have maintained a healthier lifestyle by eating clean. If you would still like to follow my personal lifestyle blog and Instagram for positive quotes, family life, clean recipes, beauty (my all time favorite), and much more via the following links below: </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Instagram:</b> <a href="https://www.instagram.com/valita_gal/">https://www.instagram.com/valita_gal/</a> </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Personal Lifestyle Blog:</b> <a href="http://www.valitagal.com/">www.ValitaGal.com</a></span></div>
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Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-36181099854284385032015-03-09T04:05:00.000+10:002015-03-09T04:05:42.448+10:00Coach Val's Herba Healthy Meal Pancake Recipe<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWXP6fpfE6nH20rraCjkv47dHmuSjPmz5zstxZKoJbpyevJTaBufocnvns6f7kXw4N45WSmqanue-lR9yTOb8yKqrsJOqZvsHQx1xmEt5R3JV0FPxvBkJkifea2-qEDOoWiDxohDJxzM8o/s1600/11026250_820856048001380_4728802008477822222_n.jpg" imageanchor="1"><span class="hasCaption"></span></a><span class="hasCaption"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWXP6fpfE6nH20rraCjkv47dHmuSjPmz5zstxZKoJbpyevJTaBufocnvns6f7kXw4N45WSmqanue-lR9yTOb8yKqrsJOqZvsHQx1xmEt5R3JV0FPxvBkJkifea2-qEDOoWiDxohDJxzM8o/s1600/11026250_820856048001380_4728802008477822222_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWXP6fpfE6nH20rraCjkv47dHmuSjPmz5zstxZKoJbpyevJTaBufocnvns6f7kXw4N45WSmqanue-lR9yTOb8yKqrsJOqZvsHQx1xmEt5R3JV0FPxvBkJkifea2-qEDOoWiDxohDJxzM8o/s320/11026250_820856048001380_4728802008477822222_n.jpg" /></a>Several of my clients and Herba members on my team have requested how to include your Healthy Meal powder in a meal form rather than a shake. Here's a
Breakfast meal sample of what I had this morning. Instead of a shake, I
transformed my breakfast into light and thin healthy
pancakes.</div>
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<b>My healthy Herbalife Pancake Recipe:</b><br />
-- Formula1 - Healthy Meal in your favorite flavor (2 scoo<span class="text_exposed_show">ps)<br /> -- 2 egg whites<br /> -- 1/4 cup of water<br /> -- Coconut oil spray<br /> -- 1 cup of frozen mixed berries<br /> <br /> <b> </b></span></div>
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<span class="text_exposed_show"><b>Directions:</b><br /> 1) Mix the 2 scoops of the healthy meal powder, the egg whites, and the water in a mixing bowl.<br /> 2) set your stove top to medium heat and Spray your pan with coconut oil spray.<br />
3) Add half of your mix onto the pan to cook. Flip to cook both sides.
Add the remainder of the mix and repeat until cooked. They cook rather
fast; therefore, never leave unattended or they will burn.<br /> 4)
Optional: Warm up your mixed berries on the stove top (or) microwave for
a little until they become a little tender and create a little sauce on
the bottom. Add this to the top of your pancakes for a natural and
sweet taste. <br /> <br /> Enjoy! </span></div>
Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-87058030431636654032014-09-21T18:09:00.000+10:002014-09-22T19:50:08.274+10:00Green Smoothie Protein Shake Recipe<div class="separator" style="clear: both; text-align: center;">
<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">A Natural Green Smoothie Shake with Protein </span></b></div>
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; line-height: 17px;">Green smoothies are one of the most healthiest intakes that our body can get, but did you know that many recipes don't contain enough protein? Here's a natural way to create a delicious green smoothie with extra fruit and vegetables that add up to the perfect protein amount that your body needs, using actual protein from Greek Yogurt <i>(NO protein powders or isolate in this shake). </i></span><br />
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INGREDIENTS</h3>
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<li itemprop="ingredients" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; list-style-image: none; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 6px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">- 1/2 cup unsweetened almond milk (30 calories)</li>
<li itemprop="ingredients" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; list-style-image: none; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 6px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">- 1/3 cup nonfat plain Greek yogurt</li>
<li itemprop="ingredients" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; list-style-image: none; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 6px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">- 1 cup baby spinach (or) kale</li>
<li itemprop="ingredients" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; list-style-image: none; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 6px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">- 1 cup frozen banana slices (about 1 medium banana)</li>
<li itemprop="ingredients" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; list-style-image: none; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 6px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">- 1/2 cup frozen pineapple chunks</li>
<li itemprop="ingredients" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; list-style-image: none; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 6px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">- 1 tablespoon chia seeds</li>
<li itemprop="ingredients" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; list-style-image: none; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 6px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">- 1-2 teaspoons agave (or) raw honey (optional, may be added as a natural sweetner)</li>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">PREPARATION</span></h3>
<ol itemprop="recipeinstructions" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #454545; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; line-height: 19px; list-style-position: inside; list-style-type: decimal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 6px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Add almond milk and yogurt to a blender, then add spinach, banana, pineapple, chia and sweetener (if using); blend until smooth.</span></li>
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<span class="Apple-style-span" style="line-height: 17px;"><br /></span></span><br />
<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 17px;">Many of us don't get enough fruits and vegetables in our diet, and the ones that are really good for us -- such as leafy greens -- aren't something most of us eat on a regular basis. Therefore, you may want to consider substituting a meal for this natural super food protein smoothie. Your body will definitely thank you later. :) </span></span><br />
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NUTRITION</h3>
<span itemprop="nutrition" itemscope="" itemtype="http://schema.org/NutritionInformation" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"></span><br />
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<span itemprop="nutrition" itemscope="" itemtype="http://schema.org/NutritionInformation" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><strong style="font-weight: 700; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Per serving: </strong><span itemprop="calories" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">297</span> calories; <span itemprop="fatcontent" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">6 g</span> fat (<span itemprop="saturatedfatcontent" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1 g</span> sat, <span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">0 g</span> mono); <span itemprop="cholesterolcontent" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">4 mg</span> cholesterol; <span itemprop="carbohydratecontent" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">54 g</span> carbohydrates; <span itemprop="addedsugarcontent" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">0 g</span> added sugars; <span itemprop="proteincontent" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13 g</span> protein; <span itemprop="fibercontent" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">10 g</span> fiber; <span itemprop="sodiumcontent" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">145 mg</span> sodium; <span itemprop="potassiumcontent" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1038 mg</span> potassium.</span></div>
<span itemprop="nutrition" itemscope="" itemtype="http://schema.org/NutritionInformation" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-style: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
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<strong style="font-weight: 700; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a class="kLink" href="http://www.eatingwell.com/recipes/pineapple_green_smoothie.html#" id="KonaLink1" style="background-attachment: initial !important; background-clip: initial !important; background-color: transparent !important; background-image: none !important; background-origin: initial !important; border-bottom-color: transparent !important; border-bottom-style: none !important; border-bottom-width: 0px !important; border-color: initial; border-left-color: transparent !important; border-left-style: none !important; border-left-width: 0px !important; border-right-color: transparent !important; border-right-style: none !important; border-right-width: 0px !important; border-style: initial; border-top-color: transparent !important; border-top-style: none !important; border-top-width: 0px !important; bottom: 0px; color: #448e08; cursor: pointer; display: inline !important; font-family: inherit !important; font-size: inherit !important; font-style: inherit; font-variant: normal; font-weight: inherit !important; left: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; position: static; right: 0px; text-decoration: underline !important; text-transform: none !important; top: 0px; vertical-align: baseline;"><span style="color: blue; font-family: inherit !important; font-size: inherit !important; font-weight: inherit !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; position: static;"><span class="kLink" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: none; background-origin: initial; border-bottom-color: initial; border-bottom-style: solid; border-bottom-width: 1px; border-color: initial; border-left-color: initial !important; border-left-style: none !important; border-left-width: 0px !important; border-right-color: initial !important; border-right-style: none !important; border-right-width: 0px !important; border-style: initial; border-top-color: initial !important; border-top-style: none !important; border-top-width: 0px !important; color: blue !important; display: inline !important; float: none !important; font-family: inherit !important; font-size: inherit !important; font-style: inherit; font-weight: inherit !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 1px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; position: static; vertical-align: baseline; width: auto !important;">Nutrition</span></span></a> Bonus</strong>: Vitamin C (102% daily value), Vitamin A (64% dv), Magnesium (31% dv), Calcium & Potassium (30% dv), Folate (28% dv)</div>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 1.5em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<strong style="font-weight: 700; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Carbohydrate Servings:</strong> 3</div>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 1.5em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<strong style="font-weight: 700; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Exchanges:</strong> 3 fruit, 1 lowfat milk, 1/2 fat</div>
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<span class="Apple-style-span" style="font-size: x-small;"><b>Recipe Source:</b><span class="Apple-style-span" style="font-weight: inherit;"> <a href="http://www.eatingwell.com/">http://www.eatingwell.com</a></span></span></div>
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Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-74074359037062234672014-09-02T03:52:00.005+10:002014-09-22T13:54:34.423+10:00How Much Protein Do We Need for Weight Loss?<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Recently I came upon an interesting article which I listed below via Women's Health, that emphasized a new study suggesting we need more protein than we think to maximize weight loss. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Should You Double Up On Protein to Lose Weight?</span></h2>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">A new study suggests you need more protein than you think to maximize fat loss</span></h3>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">PUBLISHED: SEPTEMBER 11, 2013 | BY <a href="http://www.womenshealthmag.com/author/elizabeth-narins" sl-processed="1" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #999999; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none; text-transform: uppercase;" target="_blank">ELIZABETH NARINS</a></span></div>
<div class="byline" style="font-size: 12px; line-height: 16px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 1px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left; text-transform: uppercase;">
<span class="Apple-style-span" style="font-size: 18px; line-height: 26px; text-transform: none;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #363636;">Most weight-loss plans have one thing in common: eating less. But new research suggests that eating more could boost fat loss—more </span><a data-ls-seen="1" href="http://www.womenshealthmag.com/nutrition/protein-sources" sl-processed="1" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #00a5d9; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;">protein</a><span class="Apple-style-span" style="color: #363636;">, that is. </span><span style="color: #363636; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 1px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Dieters who double their protein intake lose more fat and maintain more muscle mass than dieters who eat the recommended daily amount</span><span class="Apple-style-span" style="color: #363636;">, according to a new study published in </span><i style="color: #363636;">The FASEB Journal</i><span class="Apple-style-span" style="color: #363636;">. </span><br /><br /><span class="Apple-style-span" style="color: #363636;">In the study, 32 men and 7 women followed a 31-day weight-loss </span><span class="mandelbrot_refrag" style="color: #363636; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 1px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;"><a class="mandelbrot_refrag" data-ls-seen="1" href="http://www.womenshealthmag.com/tags/lose-weight?lc=int_mb_1001" sl-processed="1" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #00a5d9; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;">diet</a></span><span class="Apple-style-span" style="color: #363636;"> that contained either the recommended daily amount (RDA) of protein, twice the RDA, or three times the RDA. At the end of the study, everyone had lost about the same amount of weight (an average of 2.7 to 3.5 pounds). However, the people who doubled up on protein lost the most fat; it amounted to about 70 percent of their total weight loss. For those who ate three times the RDA, 63.6 percent of their </span><a data-ls-seen="1" href="http://www.womenshealthmag.com/weight-loss" sl-processed="1" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #00a5d9; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;">weight loss</a><span class="Apple-style-span" style="color: #363636;"> was due to fat loss. And the people who ate the recommended amount of protein fared the worst: Only 41.8 percent of their weight loss was from fat. </span><br /><br /><span class="Apple-style-span" style="color: #363636;">Researchers say that eating protein can boost the rate at which your body repairs and builds new muscle after you workout—and that’s a good thing since the more muscle you have, the more calories your body burns at rest. The thing is, eating too much protein (i.e., three times the RDA or more) seems to slow down this process. No one knows exactly why, says Gerald Weissmann, M.D., editor in chief of </span><i style="color: #363636;">The FASEB Journal</i><span class="Apple-style-span" style="color: #363636;"> and research professor of medicine at the New York University School of Medicine. (He was not involved in the research.) </span><br /><br /><b><span class="Apple-style-span" style="color: red;">So how much protein should you eat for weight loss?</span></b><span class="Apple-style-span" style="color: #363636;"> <span class="Apple-style-span" style="background-color: yellow;">Multiply your weight by 0.36 for the recommended daily amount of protein (in grams) that you should be consuming. Then double that number. </span>That’s about 110 grams of protein per day for a 150-pound person or slightly more if you’re pregnant, breastfeeding, super-active, or elderly. (Find out how many grams of protein are found in chicken, fish, cheese, and more </span><a data-ls-seen="1" href="http://www.womenshealthmag.com/nutrition/protein-sources" sl-processed="1" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #00a5d9; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;">here</a><span class="Apple-style-span" style="color: #363636;">.) <span class="Apple-style-span" style="background-color: yellow;">Just make sure you also cut back on carbs and fat while you’re at it. </span>Otherwise, you’ll eat more calories overall—a surefire recipe for weight gain.</span></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><a href="http://www.womenshealthmag.com/nutrition/should-you-double-up-on-protein-to-lose-weight" target="_blank">Source: Women's Health</a></span><br />
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<span class="Apple-style-span" style="color: #6aa84f; font-family: Arial, Helvetica, sans-serif;"><b>NOTE:</b> <i>Make sure to also stick to an appropriate diet plan that meets your needs and will help you achieve your goals. Everyone's goal is different, while some people are overweight and looking to loose fat and get healthy, others are skinny and looking to achieve lean muscles. In the end we all have a goal that requires a specific diet and exercise plan to help us get there.</i></span><br />
<br />Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-63805183252204259802014-06-18T21:14:00.002+10:002014-09-22T18:52:04.334+10:00Proud to have Partnered with ADIDAS.COM! Preview our First Fitness Fashion Board<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; line-height: 24px;">We are proud to have partnered recently with <a href="http://www.shareasale.com/r.cfm?b=496076&u=484259&m=45890&urllink=&afftrack=" target="_blank">ADIDAS.COM<span style="color: #444444;">*</span></a></span><br />
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; line-height: 24px;">Throughout the months to come, I'll be showcasing fun fitness fashion boards and deals to all my followers. Today, I would like to feature these coordinating finds that can be mixed and matched. Search each product name through the search bar via the ADIDAS links below. Some of these featured product finds are available in other colors as well. </span><br />
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<span style="color: #999999;"><span style="font-size: x-small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span class="Apple-style-span" style="border-color: initial; border-style: initial; border-width: 0px; font-style: inherit; font-weight: inherit; line-height: 24px; margin: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="border-color: initial; border-style: initial; border-width: 0px; font-style: inherit; font-weight: inherit; margin: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding: 0px; vertical-align: baseline;">*THIS POST CONTAINS AFFILIATE LINKS.</span></span> This means if you
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<span class="Apple-style-span" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><b>SHOP THIS BOARD</b></span></div>
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<span class="Apple-style-span" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><b>PRODUCT | MERCHANT LINK:</b></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #444444;">1. Women's Training Libria Sunglasses </span><span class="Apple-style-span" style="color: #444444;">| <a href="http://www.shareasale.com/r.cfm?b=496076&u=484259&m=45890&urllink=&afftrack=" target="_blank">ADIDAS</a></span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #444444;">2. Women's Training Match Visor </span><span class="Apple-style-span" style="color: #444444;">|</span><span class="Apple-style-span" style="color: #444444;"> </span><span class="Apple-style-span" style="color: #444444;"><a href="http://www.shareasale.com/r.cfm?b=496076&u=484259&m=45890&urllink=&afftrack=" target="_blank">ADIDAS</a></span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #444444;">3. Women's Training Techfit Bra </span><span class="Apple-style-span" style="color: #444444;">|</span><span class="Apple-style-span" style="color: #444444;"> </span><span class="Apple-style-span" style="color: #444444;"><a href="http://www.shareasale.com/r.cfm?b=496076&u=484259&m=45890&urllink=&afftrack=" target="_blank">ADIDAS</a></span></span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">4. Women's Running Climachill | </span><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><a href="http://www.shareasale.com/r.cfm?b=496076&u=484259&m=45890&urllink=&afftrack=" target="_blank">ADIDAS</a></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #444444;">5. Women's Adidas by Stella McCatney Yoga Bag </span><span class="Apple-style-span" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #444444; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">| <a href="http://www.shareasale.com/r.cfm?b=496076&u=484259&m=45890&urllink=&afftrack=" target="_blank">ADIDAS</a></span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #444444;">6. Women's Adidas Running Shoes Climacool Aerate 3 Shoes </span><span class="Apple-style-span" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #444444; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
| <a href="http://www.shareasale.com/r.cfm?b=496076&u=484259&m=45890&urllink=&afftrack=" target="_blank">ADIDAS</a></span></span><br />
<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">7. Women's Training Slim Workout Pants |<a href="http://www.shareasale.com/r.cfm?b=496076&u=484259&m=45890&urllink=&afftrack=" target="_blank"> ADIDAS</a></span><br />
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Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-74072796515663701402014-03-26T10:02:00.000+10:002014-03-26T10:02:15.460+10:00Slim down your calves and thighs! {Leg Workout}<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRrIlBrflSgeKVeblozazY_598vlKA7UQf2p4mJTUFmOLtK1ZKBYonRe1Ey2LlceFPrOvy0FpI8Z585Pg_s69tnhu9XFQ-lkVgAw318AQGL2TF8L3g2HLiO7t4EcV_Twy-CowUIySP3fCD/s1600/Screen+shot+2014-03-25+at+5.43.07+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRrIlBrflSgeKVeblozazY_598vlKA7UQf2p4mJTUFmOLtK1ZKBYonRe1Ey2LlceFPrOvy0FpI8Z585Pg_s69tnhu9XFQ-lkVgAw318AQGL2TF8L3g2HLiO7t4EcV_Twy-CowUIySP3fCD/s1600/Screen+shot+2014-03-25+at+5.43.07+PM.png" height="200" width="187" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you are looking to slim down your calves and thighs to create a leaner and longer look, look no further! If you're like me and have thick legs, then you need to be careful when selecting your leg workouts. Lately, I have been finding that many leg workouts, rather than helping slim down calf thickness, it only creates more muscles, bulking the area making them look thick even during weight loss. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">After researching and trying several workouts myself, I have discovered this great workout video online that I recommend you do at least 3x a week, that will help reshape your legs.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i><b>Best of luck! :)</b></i></span></div>
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Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-48767427748043119532014-03-19T08:10:00.004+10:002014-09-22T14:48:13.303+10:00Daily Exercise that will help you burn fat fast! {Exercise Workouts}<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you are looking to loose weight fast, the formula to weight loss is 80% Nutrition and 20% Exercise for positive results. It's YOUR dedication and determination that can get you the body you want. Therefore, BURN that excess unwanted fat with that 20% of exercise. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIku8SRXgoil5yHcoPSHEmuwbxG6RPpZ-cT0oquOvvo9CWr_6Ekw0VZ0BdlQjHVlWJ_O2imNElXj2T7ojZCqJKYg6qm9QFHbfVQR72QlCyR_LgDXHRy_4CtMMT1ioMs8N8MCWIQ8rzEoo_/s1600/Screen+shot+2014-03-18+at+4.57.29+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIku8SRXgoil5yHcoPSHEmuwbxG6RPpZ-cT0oquOvvo9CWr_6Ekw0VZ0BdlQjHVlWJ_O2imNElXj2T7ojZCqJKYg6qm9QFHbfVQR72QlCyR_LgDXHRy_4CtMMT1ioMs8N8MCWIQ8rzEoo_/s1600/Screen+shot+2014-03-18+at+4.57.29+PM.png" height="320" width="319" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Don't have time for the gym? No worries, don't feel bad, most people do not....but that's not an excuse anymore. Here, below I have posted 2 of Jillian Michaels 30-Day Shred Exercise videos (only 25 minutes, both level 1), that have helped me burn fat. Try this exercise out with the proper nutrition and it can help you too. <b><i><span class="Apple-style-span" style="color: #6aa84f;">(<u>Extra Tip to boost fat burn while you exercise</u>: Wake up extra earlier in the morning and do this exercise after drinking a warm tea that consists Guarana. After 15 to 30 minutes of your 25 minute workout, drink a green protein shake and your ready to start your day).</span></i></b></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> Choose one of the below videos to do everyday for 30 days straight. One workout contains light weights (soup cans work in place of weights if you do not have any at hand) and the second workout includes kettleball and strength resistance cardio (using 5 lb to 8 lb weights). If you miss 1 or 2 days, DON'T GIVE UP! Just keep going the following day, some progress is better than none and gets you another step closer to burning fat and reaching your goal (always keep that in mind). :) </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b><span class="Apple-style-span" style="color: #6aa84f;"> Jillian Michaels 30-Day Shred Video (light weights or soup cans)
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> <b><span class="Apple-style-span" style="color: #6aa84f;">Jillian Michaels 30-Day Shred Video (with a kettleball or 5 to 8 lb weight)
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Don't forget to download your <a href="http://fitclubunited.blogspot.com/p/free-printables.html" target="_blank">free weekly meal planner</a> to guide you in meal prepping.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Keep your <a href="http://www.skinnytaste.com/search/label/Clean%20Eating" target="_blank">lunch meals clean</a> and pertain to healthy snacks in between. If you are looking for clean recipe ideas, until you adapt to eatting clean, one of my favorite food sites are <a href="http://www.skinnytaste.com/search/label/Clean%20Eating" target="_blank">www.skinnytaste.com, "Clean Eating" category.</a></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Best of luck to you on your weight loss journey. Trust yourself that you can do it! :)</span></div>
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Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-50790870898914629162014-03-17T16:15:00.000+10:002014-09-22T19:53:05.293+10:00SNACK TIME {LIST OF SNACKS SUGGESTIONS}<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXxTv1ZZ21fVpGo8Yh5OAaWmUKXdeqIF31lxp65sAUawalRGkUITQWDuTm2Uo-qaHfhE8_ITKaf_gZy-vtSFrLWR1nFj1TpICTm4-hjrVAU_8gYAPyHhVrZ7Qw_e85VaJo_ZjEPFwKdUQq/s1600/Screen+shot+2014-03-16+at+7.31.56+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdfGs1AXQj0eRubLUakEQvFaC4mm-br2x2CrKPanI2T6L_F1OL_pGH4bJUvOxi77pZNabl94Se1gG2rGuGMa0yS8ORzPeYA9Sqp-JegtJuAsrfwuN4rUxtSLrlE1xap_5bKI_gkTSPJ58M/s1600/healthy+snack+ideas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdfGs1AXQj0eRubLUakEQvFaC4mm-br2x2CrKPanI2T6L_F1OL_pGH4bJUvOxi77pZNabl94Se1gG2rGuGMa0yS8ORzPeYA9Sqp-JegtJuAsrfwuN4rUxtSLrlE1xap_5bKI_gkTSPJ58M/s1600/healthy+snack+ideas.jpg" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">While on any healthy Nutrition Plan, it's essential to stay full throughout the day by eatting in small portions every few hours. This is achieved by making sure you snack in-between your main meals by including an AM Snack (between breakfast and lunch) and a PM Snack (between lunch and dinner). </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Many people like to snack light with a fruit and cup of warm herbal tea. However, if you do not feel a fruit fills the spot, then below you will find a few other snacking suggestions for "snack time."</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXxTv1ZZ21fVpGo8Yh5OAaWmUKXdeqIF31lxp65sAUawalRGkUITQWDuTm2Uo-qaHfhE8_ITKaf_gZy-vtSFrLWR1nFj1TpICTm4-hjrVAU_8gYAPyHhVrZ7Qw_e85VaJo_ZjEPFwKdUQq/s1600/Screen+shot+2014-03-16+at+7.31.56+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXxTv1ZZ21fVpGo8Yh5OAaWmUKXdeqIF31lxp65sAUawalRGkUITQWDuTm2Uo-qaHfhE8_ITKaf_gZy-vtSFrLWR1nFj1TpICTm4-hjrVAU_8gYAPyHhVrZ7Qw_e85VaJo_ZjEPFwKdUQq/s1600/Screen+shot+2014-03-16+at+7.31.56+PM.png" height="320" width="318" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b><span class="Apple-style-span" style="color: #6aa84f;">Protein Snack List:</span></b><span class="Apple-style-span" style="font-size: small; font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3lwEDffhwc67gz7z0kvUI3yJ8zO7mjI9gvV8CXpotYx1JNndrXLVxjo-5nbu3r4uVXa7MozghRT8XX4lbz-QESE8hE0fF0iBk1bip72UMpQOYvpHQ5drr0XN7xGt2yUrqSAOqBzVWpuGm/s1600/Screen+shot+2014-03-16+at+7.32.38+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3lwEDffhwc67gz7z0kvUI3yJ8zO7mjI9gvV8CXpotYx1JNndrXLVxjo-5nbu3r4uVXa7MozghRT8XX4lbz-QESE8hE0fF0iBk1bip72UMpQOYvpHQ5drr0XN7xGt2yUrqSAOqBzVWpuGm/s1600/Screen+shot+2014-03-16+at+7.32.38+PM.png" height="516" width="640" /></a></span></span></h3>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You may want to also check out the below list of</span></h4>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #6aa84f;">"31 Healthy and Portable High-Protein Snacks,"</span></span></h3>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 19px;"><i>posted by Kate Morin on <a href="http://www.greatist.com/">www.greatist.com</a></i></span></h3>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box; font-weight: normal;">1. </strong><strong style="box-sizing: border-box;">Cottage-Style Fruit: </strong>Top ½ cup cottage cheese with ½ cup of your favorite fruit. Why not try some <a href="http://greatist.com/superfood/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">superfoods</a>? <a href="http://greatist.com/health/superfood-bananas-022112/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">Bananas</a>, <a href="http://greatist.com/health/superfood-strawberries/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">mixed</a> <a href="http://greatist.com/health/blueberries/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">berries</a>, and <a href="http://greatist.com/health/superfood-watermelon/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">melon</a> are some Greatist favorites!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box; font-weight: normal;">2.</strong><strong style="box-sizing: border-box;"> Beef or Turkey Jerky: </strong>Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a <a href="http://www.menshealth.com/mhlists/healthy_snacks/Beef_Jerky.php" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;" target="_blank">great source of protein</a>. And this chewy snack is super-portable and keeps fresh for months when packed properly. A one-ounce serving (the size of most single-serve packs) contains about 9 grams of protein!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box; font-weight: normal;">3. </strong><strong style="box-sizing: border-box;">Mixed Nuts or Trail Mix:<span class="Apple-style-span" style="font-weight: normal;"> </span></strong>This is a favorite in the Greatist office. Mixed nuts are an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck? <a href="http://greatist.com/health/superfood-almonds/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">Almonds</a> and <a href="http://greatist.com/health/pistachios/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">Pistachios</a>are high up there in protein while comparably lower in saturated fat than their nutty peers.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box; font-weight: normal;">4.</strong><strong style="box-sizing: border-box;"> Pumpkin Seeds: </strong>Those orange gourds aren’t just for Halloween. The pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted! Just ½ cup of <a href="http://greatist.com/health/superfood-pumpkin/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">pumpkin</a> seeds has about <a href="http://nutritiondata.self.com/facts/nut-and-seed-products/3141/2" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;" target="_blank">14 grams</a> of protein — the perfect <a href="http://greatist.com/fitness/pre-post-workout-snacks/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">pre-workout snack</a>!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">(<strong style="box-sizing: border-box; font-weight: normal;">Also Check Out: <a href="http://greatist.com/fitness/pre-post-workout-snacks/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;" target="_blank">50 Awesome Pre and Post-Workout Snacks</a>)</strong></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">5. </strong><strong style="box-sizing: border-box;">Hard-Boiled Egg:</strong></strong> Inexpensive and loaded with nutrients, <a href="http://greatist.com/health/eggs/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">eggs</a> are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack. (Feeling extra famished? Slice the egg and place it on a piece of whole-wheat bread.)</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">6. </strong><strong style="box-sizing: border-box;">Deli Rollup:</strong><span class="Apple-style-span" style="font-weight: normal;"> </span></strong>Top 2 slices of low-sodium deli meat (turkey, chicken, or roast beef work great!) with 1 slice of lowfat cheese and a shake of pepper. Add a slice of tomato or some lettuce for extra veggie points!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">7. </strong><strong style="box-sizing: border-box;">Nut Butter Boat:</strong> </strong></strong>Any vehicle for nut butter (almond, peanut, or cashew, perhaps?) is perfection in our book. Try loading a few celery sticks with 1 tablespoon of any nut butter topped with a few whole almonds or raisins (oh yeah, we went there). If you’re not a fan of celery, try scooping out the middle of an apple and fill it with a nut buttery surprise!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">8. </strong><strong style="box-sizing: border-box;">Mini Bean-and-Cheese Quesadilla:</strong></strong><b> </b>It might take an extra minute to prep, but combining these two high-protein treats is worth it! Fold ½ cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small soft tortilla. Cook in a dry nonstick pan until cheese is melted and tortilla is lightly browned. Wrap in foil and stick in a plastic baggie for easy transport.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box; color: #333333;"><strong style="box-sizing: border-box; font-weight: normal;">9.</strong><strong style="box-sizing: border-box;"> Shake It Up:</strong></strong><span class="Apple-style-span" style="color: #333333;"> The combinations are endless with protein shakes. And one scoop can go a </span><em style="box-sizing: border-box; color: #333333; font-style: normal;">long</em><span class="Apple-style-span" style="color: #333333;"> way! Our favorites? The "Protein Creamsicle" — 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice blended until smooth — (thanks </span><span class="Apple-style-span" style="color: black;"><a href="https://twitter.com/#!/jcdfitness" style="box-sizing: border-box; cursor: pointer; text-decoration: none;" target="_blank">@JCDFitness</a>!), and the "Star-<em style="box-sizing: border-box; font-style: normal;">buffs</em> Shake" — 1 cup iced coffee (with ice) and 1 scoop chocolate whey protein, blended — a caffeine-filled creation from Greatist's fitness editor, <a href="http://www.greatist.com/p/jordan-shakeshaft" style="box-sizing: border-box; cursor: pointer; text-decoration: none;">Jordan Shakeshaft</a>.</span><span class="Apple-style-span" style="color: #333333;"> </span><b><span class="Apple-style-span" style="color: #6aa84f;">(NOTE: 2 Scoops of the Herbalife Drink Mix with 8 oz water, makes a great snack option!)</span></b></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">10. </strong><strong style="box-sizing: border-box;">KIND Bar:</strong></strong> We're not huge supporters of prepackaged bars, smoothies, and the like, but we make an exception for <a href="http://www.kindsnacks.com/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;" target="_blank">KIND</a> bars. Their classic varieties are a great source of protein from the all-nut base (coming in at around 5 grams per bar), but for an even higher dose of the good stuff, try Kind Plus varieties with added protein. (An office favorite is Peanut Butter Dark Chocolate + Protein — one bar has 7 grams!)</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">11. </strong><strong style="box-sizing: border-box;">Easy Oatmeal Raisin Cookie: </strong></strong>Flash back to elementary school snack time with this sweet (but still healthy!) treat. In a microwave-safe bowl (or mug), mix ¼ cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, ¼ teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">12. </strong><strong style="box-sizing: border-box;">Tofu Sticks:</strong></strong><b> </b>This soybean-based protein bomb isn’t just for stir-fry and Asian takeout menus! When <a href="http://www.marthastewart.com/344302/baked-tofu-sticks" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;" target="_blank">sliced into sticks and baked</a>, firm (and smoked!) tofu can make a great snack food, especially if it’s served with a side of homemade tomato or teriyaki dipping sauce — just don’t overdo it!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">13. </strong><strong style="box-sizing: border-box;">Chunky Monkey Shake:</strong></strong> It’s time to get funky, monkey! Blend 1 medium <a href="http://greatist.com/health/superfood-bananas-022112/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">banana</a>, 1 tablespoon of peanut butter, and 1 cup of low-fat chocolate milk with 1 cup of ice for a protein-packed pick-me-up.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">14. </strong><strong style="box-sizing: border-box;">Edamame Poppers:</strong><span class="Apple-style-span" style="font-weight: normal;"> </span></strong>The only thing more fun than how much protein you can get from a serving of edamame is getting to eat these little beans out of their bright green pods! <a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/9873/2" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;" target="_blank">One cup</a> of the pods offers about 17 grams of protein. Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">15. </strong><strong style="box-sizing: border-box;">Hummus Dippers:</strong></strong> How’s this for an unconventional use of a travel coffee mug: Put 2 tablespoons of a favorite hummus in the bottom of the container. Stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix!) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><span style="box-sizing: border-box; color: black;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">16. </strong><strong style="box-sizing: border-box;">Soy Milk Smoothie: </strong></strong></span></strong><span style="box-sizing: border-box; color: black;">Time to take a break from the moo-juice! While cow’s milk does have it’s nutritional benefits (calcium and vitamin A, to name a few), <a href="http://greatist.com/health/soy-milk-v-cow-milk-greatist-debate/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">soy milk</a> wins in a few categories (vitamin D and iron), and they’re nearly comparable in terms of protein. Try blending 1 cup of your favorite flavor of soy milk (vanilla and chocolate are Greatist favorites) with 1 cup of frozen <a href="http://greatist.com/health/blueberries/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">blueberries</a> or raspberries (for added fiber and antioxidants).</span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">17. </strong><strong style="box-sizing: border-box;">Portable Cheese Platter:</strong> </strong>Everyone wants to feel classy every once in a while, right? Make yourself a mini cheese plate with a <a href="http://www.myfitnesspal.com/food/calories/kraft-string-2-milk-reduced-fat-mozzarella-cheese-stick-22201673" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;" target="_blank">reduced-fat cheese stick</a> (or 2 slices of cheese), two whole-grain crackers, and a few roasted almonds.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">18. </strong><strong style="box-sizing: border-box;">Banana Nutter:</strong><span class="Apple-style-span" style="font-weight: normal;"> </span></strong>Few pairings are more comforting than a classic peanut butter and banana combo. Top a rice cake (brown rice for extra fiber points!) with 2 tablespoons of your favorite nut butter and half a banana, sliced. Sprinkle with <a href="http://greatist.com/health/superfood-cinnamon-031312/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">cinnamon</a> for some extra healthy benefits!</span></div>
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</a></strong>Photo by Caitlin Covington</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">19. </strong><strong style="box-sizing: border-box;">Silver Dollar Protein Pancakes:</strong><span class="Apple-style-span" style="font-weight: normal;"> </span></strong>Props to Greatist contributor <a href="http://greatist.com/p/Laura-Skladzinski/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">Laura Skladzinski</a> for this killer recipe. Mix 4 egg whites, ½ cup of rolled oats, ½ cup of low-fat cottage cheese, ⅛ teaspoon of baking powder, and ½ teaspoon of pure vanilla extract. Cook on a preheated griddle (medium low heat) until mixtures bubbles, flip and cook for another 60 seconds. Top with fresh berries or sliced banana.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">20. </strong><strong style="box-sizing: border-box;">Chocolate Milk:</strong><span class="Apple-style-span" style="font-weight: normal;"> </span></strong>No, we're not going back to preschool. <em style="box-sizing: border-box; font-style: normal;">Low-fat</em> chocolate milk is actually a great source of high-quality protein (especially <a href="http://greatist.com/fitness/low-fat-cholocate-milk-post-workout/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">post-workout</a>)! Try keeping a single-serving, shelf-stable box in your gym bag (or purse) for snack attack emergencies — just try to find one that’s also low in sugar! (I’m a huge fan of <a href="http://www.horizondairy.com/products/milk-boxes/lowfat-chocolate-milk-box/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;" target="_blank">Horizon Dairy's</a> single-serve, low-fat chocolate milk boxes.)</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">21. </strong><strong style="box-sizing: border-box;">“Get Greek” Berry Parfait:</strong><span class="Apple-style-span" style="font-weight: normal;"> </span></strong>Just imagine sitting on a Greek isle with this snack in hand. Top ½ cup plain Greek yogurt with ½ cup fresh berries and 1 tablespoon sliced roasted almonds.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">22. </strong><strong style="box-sizing: border-box;">Grape-and-Cheese Sticks:</strong></strong><b> </b>This is my childhood favorite! Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces, equaling about 1 ounce) and rinse 6 grapes. On 6 toothpicks, stack the grape and cheese, and enjoy! Just 1 ounce of <a href="http://www.cabotcheese.coop/pages/our_products/products.php?catID=6" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;" target="_blank">reduced-fat sharp cheddar</a> offers 8 grams of protein, and the contrast with sweet grapes is super sophisticated (and delicious).</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">23. </strong><strong style="box-sizing: border-box;">Almond Butter Toast Sticks: </strong></strong>Here’s another one to fit in that travel mug or mason jar. Toast (or bake) 2 slices of whole-grain bread, and cut into ½-inch strips. Place 2 tablespoons of almond butter (or another nut butter) in the bottom of a container with a top, stick the toast sticks in vertically, and sprinkle with cinnamon. Screw on the top and head out the door!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">24. </strong><strong style="box-sizing: border-box;">A Little Lentil:</strong> </strong>We know what you’re thinking: “Lentils? As a snack?!” Yes! Don’t worry, we’re not talking about a bowl of the bland ol’ green things. Lentils are great protein-packed legumes that are easy to turn into super, shelf-stable salads. <a href="http://www.everydayhealth.com/diet-and-nutrition-pictures/high-protein-power-snacks.aspx#/slide-8" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;" target="_blank">One cup</a> has a whopping 22 grams of protein in just 300 calories! Not sure where to start? Try this <a href="http://greatist.com/health/recipe-lentil-feta-tabbouleh-021712/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">lentil tabbouleh</a> or this simple <a href="http://www.thenourishinggourmet.com/2009/05/simple-lentil-salad.html" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;" target="_blank">veggie and lentil mix</a>.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box; font-weight: normal;"><a href="http://greatist.com/sites/default/files/wp-content/uploads/2012/06/Parfait_LG_604.jpg" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;"></a></strong></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box; font-weight: normal;"><a href="http://greatist.com/sites/default/files/wp-content/uploads/2012/06/Parfait_LG_604.jpg" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;"><img alt="" class="media-element file-media-large" src="http://greatist.com/sites/default/files/styles/article_main/public/wp-content/uploads/2012/06/Parfait_LG_604.jpg?itok=Z5UGWsWJ" height="313" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px; box-sizing: border-box; height: auto; margin-bottom: 16px; margin-left: 16px; margin-right: 16px; margin-top: 16px; max-width: 100%; vertical-align: text-bottom;" title="" typeof="foaf:Image" width="604" /></a></strong></span></div>
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</a></strong>Photo by Lisa Goulet</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">25. </strong><strong style="box-sizing: border-box;">Perfect Little Parfait:</strong> </strong>Top ½ cup nonfat <a href="http://greatist.com/health/greek-yogurt/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">Greek yogurt</a> with a handful of fruit (fresh or frozen) and a drizzle of honey. Add 2 tablespoons of toasted oats for a protein-packed crunch!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">26. </strong><strong style="box-sizing: border-box;">Mini Black-Bean Mash Taco:</strong><span class="Apple-style-span" style="font-weight: normal;"> </span></strong>When it’s time to get spicy, try this easy snack fix. Heat ½ cup of black beans in the microwave with 1 tablespoon of salsa. Mash with a fork and fold it inside a small (4 to 6-inch) soft tortilla. Store in a small Tupperware container for easy transport.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">27. </strong><strong style="box-sizing: border-box;">Gobble, Gobble: </strong></strong>Re-visit Thanksgiving with this festive favorite. Slice one piece of whole-grain bread in half, lengthwise, and top with 2 slices of roasted turkey, 1 slice of Swiss cheese, 1 lettuce leaf, 1 slice of tomato, 1 teaspoon of mustard, and 1 teaspoon of dried cranberries. This comforting combination packs about <a href="http://www.cherylforberg.com/tag/exercise" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;" target="_blank">14 grams of protein</a>!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">28. </strong><strong style="box-sizing: border-box;">Protein Bar:</strong><strong style="box-sizing: border-box; font-weight: normal;"> </strong></strong>This one might sound obvious, but hear us out: It’s all about finding the <em style="box-sizing: border-box; font-style: normal;">right</em> bar. That means one that’s not weighed down with not-so-good extras like sugar, fat, and calories (some options can even be as bad as <a href="http://greatist.com/health/the-protein-bar/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;">candy bars</a>!). Do some research to figure which type is right for you: There are high-protein andlow-carb bars; meal replacement and energy bars; or female-friendly options!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">29. </strong><strong style="box-sizing: border-box;">Overnight Choco-Oats:</strong> </strong>This is the ultimate personally pre-packaged snack. In a container with a secure lid, mix ½ cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight (or up to a few days). Need some extra sweetness? Add ½ a banana, mashed!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">30. </strong><strong style="box-sizing: border-box;">Recovery Rice Crispies:</strong></strong><b> </b>News Flash: Protein powder ain’t just for shakes! Try these super-sweet protein-packed treats — <a href="http://www.livestrong.com/slideshow/556857-20-delicious-protein-powder-recipes-that-are-not-shakes/#slide-6" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;" target="_blank">Recovery Rice Crispies</a> — from trainer<a href="http://www.roglawfitness.com/" style="box-sizing: border-box; color: #13b5ea; cursor: pointer; text-decoration: none;" target="_blank">Rog Law</a>.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><strong style="box-sizing: border-box;"><strong style="box-sizing: border-box; font-weight: normal;">31. </strong><strong style="box-sizing: border-box;">Blueberry Flax Microwave Muffins:</strong></strong> Making muffins from scratch each morning is easier than you might think. Mix ¼ cup quick-cooking oats, 1/4 cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons ground flax, 2 teaspoons of cinnamon, 1 teaspoon of olive oil, 2 egg whites, and a sprinkle of sugar (or other natural sweetener) in a microwave-safe Tupperware container. Cook on high for 50 to 60 seconds. Let it cool, throw a top on it, and enjoy whenever the hunger pangs hit.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://greatist.com/health/high-protein-snacks-portable" target="_blank">{Original Post Link}</a></span></div>
<!-- Blogger automated replacement: "https://images-blogger-opensocial.googleusercontent.com/gadgets/proxy?url=http%3A%2F%2F1.bp.blogspot.com%2F-1pKM0DvWPlg%2FUyaPFfkiqhI%2FAAAAAAAAB4g%2Fl48F7fmRcfc%2Fs1600%2FScreen%2Bshot%2B2014-03-16%2Bat%2B7.31.56%2BPM.png&container=blogger&gadget=a&rewriteMime=image%2F*" with "https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXxTv1ZZ21fVpGo8Yh5OAaWmUKXdeqIF31lxp65sAUawalRGkUITQWDuTm2Uo-qaHfhE8_ITKaf_gZy-vtSFrLWR1nFj1TpICTm4-hjrVAU_8gYAPyHhVrZ7Qw_e85VaJo_ZjEPFwKdUQq/s1600/Screen+shot+2014-03-16+at+7.31.56+PM.png" -->Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-17966046362087221102013-11-06T23:26:00.001+10:002014-09-22T20:03:16.880+10:00Healthy Chai Tea Latte Recipe<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm982O_Ih4qFLc9NP9NwjV3OWYrJrkc265mxGzY1RpxfptfSqpWIKSQygmL2-xrLVlLzUY0rR0lEdG6oRwbBLsKgZ1wIBcQUeKww7wWSi-sKf2e1VGAg_orGuss0YfoER_yYxQtRB9NsUS/s1600/Chai-Tea-smoothie-redo-11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm982O_Ih4qFLc9NP9NwjV3OWYrJrkc265mxGzY1RpxfptfSqpWIKSQygmL2-xrLVlLzUY0rR0lEdG6oRwbBLsKgZ1wIBcQUeKww7wWSi-sKf2e1VGAg_orGuss0YfoER_yYxQtRB9NsUS/s1600/Chai-Tea-smoothie-redo-11.jpg" /></a></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">This is a healthy homemade version of a Chai Tea Latte that you can make from home and enjoy for breakfast or during snack time.<br /></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><b>INGREDIENTS</b></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><b style="color: #6aa84f;"><u><br /></u></b><span class="Apple-style-span" style="color: #666666;"> - 1/2 cup unsweetened almond milk<br /> - 1 cup of herbal black tea or green tea<br /> - Sprinkle in a dash of:</span></span><br />
<span style="color: #666666; font-family: Arial,Helvetica,sans-serif;"> - Cinnamon</span><br />
<span style="color: #666666; font-family: Arial,Helvetica,sans-serif;"> - Cardamom</span><br />
<span style="color: #666666; font-family: Arial,Helvetica,sans-serif;"> - Ground black pepper</span><br />
<span style="color: #666666; font-family: Arial,Helvetica,sans-serif;"> - Clove</span><br />
<span style="color: #666666; font-family: Arial,Helvetica,sans-serif;"> - Ground fennel</span><br />
<span style="color: #666666; font-family: Arial,Helvetica,sans-serif;"> - Ginger<br /> - 2 teaspoons of Agave (or) Organic Raw Honey</span><br />
<span style="color: #666666; font-family: Arial,Helvetica,sans-serif;"><br /> <i><b>Optional: </b></i></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #666666;">- Handful of ice cubes & blend it to make it an Iced Chai Tea Latte.</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;"><b>DIRECTIONS</b></span></h2>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #666666;">1) Whisk all the ingredients together in a small sauce pot over medium heat until frothy and steamy (do not bring it to boil, or the almond will separate). </span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #666666;"><br /></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #666666;">2) Strain the liquid through a fine-mesh sieve and serve to enjoy! <3</span></span></div>
Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-80918014071049251412013-11-05T20:39:00.003+10:002014-09-22T20:14:53.193+10:00Positive Weight Loss Results = Eat Clean + Follow your Meal Plan<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">In order to get positive weight loss results, it's essential that you eat clean + follow the a proper nutritional meal plan.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Follow your nutritional plan by:</b></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b><span class="Apple-style-span" style="color: #6aa84f;">1) Counting Calories</span></b></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><i>(or)</i></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b><span class="Apple-style-span" style="color: #6aa84f;">2) Simply Eatting Clean & knowing how to portion your food on the plate </span><i><span class="Apple-style-span" style="color: #3d85c6;">(follow the below visuals for this)</span></i></b></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Below are some quick visuals I created to give you an idea of how your meal schedule and plate should somewhat look like...</span><br />
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<span class="Apple-style-span" style="line-height: 20px;"><span data-reactid=".r[1].[0].[0].[0].[0].[0].[0].[1].[1].[0].[0].[0].[0].[1].[2][1].[0]"><b><span class="Apple-style-span" style="color: red; font-family: Arial, Helvetica, sans-serif;">UPDATES:</span></b></span></span></div>
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<span class="Apple-style-span" style="color: #444444; line-height: 20px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Follow my weight loss journey & meal prep ideas.</span></span></div>
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~*~</div>
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Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-62996904083818948702013-08-27T08:50:00.001+10:002014-09-22T20:16:31.910+10:00Say Good Bye Muffin Top by Burning Your Belly Fat with this Free Printable Home Workout Plan<div class="separator" style="clear: both; text-align: center;">
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<span style="color: #444444;"><span style="font-family: Arial,Helvetica,sans-serif;">Happy Monday! What better way to start the week, than with a printable
fat burning belly workout plan to go with your Nutrition Plan!</span></span></div>
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<span style="color: #444444;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrkJAisGKUV7bpojRNRpccA2Wswdkjz2RQgrxgWQz5YctqeU_-zoIczppio5grjktNvciDciaFuWsPXWXHH33H4DWxENcWzD2VF-eDJJ3IG6C0HYx9I61_8U0RMTWdTKtr7Q7yz2W0NUbi/s320/0906-swissball-ab-pike.jpg" height="320" width="320" /></span></span></div>
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<span style="color: #444444;"><span style="font-family: Arial,Helvetica,sans-serif;"> This is a quick home workout that consists of affordable equipment (speed jump rope & stability ball), that can help get rid of your unwanted muffin-top or extra belly fat.</span></span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Print and Burn that Belly Fat!</span></div>
Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-14034973083815952312013-08-26T17:07:00.001+10:002013-08-26T17:07:35.576+10:00Artichoke Chicken Roulades with Mushroom<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="font-size: 15px; line-height: 22px;"></span></span>
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<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; display: block; font-size: 15px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">This great clean artichoke and chicken recipe featured on <a href="http://emeals.com/">emeals.com</a> by Jessica Goldbogen Harlan is a must try! </span></span></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-weight: normal; line-height: 22px;"><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Photo: Ashley Capp</span></span></strong></div>
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<span class="Apple-style-span" style="color: #555555; font-family: Roboto, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 22px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwkCdCe43zBJ2b-O2OBYnpKVOivqHJxWv98b7cGoZynFjvbLEQHw7mvkHtXUHcpYhHz7K8WnKGvmr9mOhWUYcxVMeIrhTLyTxEMCSHB1ietg18zYs1U4T4_5a_AvMMiAazgCT6rthOSnwp/s1600/ArtichokeChickenRoulade_Article.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwkCdCe43zBJ2b-O2OBYnpKVOivqHJxWv98b7cGoZynFjvbLEQHw7mvkHtXUHcpYhHz7K8WnKGvmr9mOhWUYcxVMeIrhTLyTxEMCSHB1ietg18zYs1U4T4_5a_AvMMiAazgCT6rthOSnwp/s320/ArtichokeChickenRoulade_Article.jpg" width="320" /></a></span></div>
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<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">2 tsp olive oil, divided</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1 leek, trimmed and minced, divided</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">6 oz frozen artichoke hearts, thawed, or jarred (packed in water), drained</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1 tbsp capers, drained</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1 oz low-sodium Emmental or Swiss cheese, grated</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1/4 plus 1/8 tsp sea salt, divided, plus additional to taste</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">8 oz cremini mushrooms, sliced</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1 cup kamut berries, rinsed</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">3 cups low-sodium vegetable broth</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">4 4-oz boneless, skinless chicken breasts, trimmed of visible fat</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1/4 tsp fresh ground black pepper, plus additional to taste</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1 tbsp minced fresh marjoram or oregano</li>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">INSTRUCTIONS:</strong></div>
<ol style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; list-style-image: initial; list-style-position: outside; list-style-type: decimal; margin-bottom: 10px; margin-left: 10px; margin-right: 10px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Preheat oven to 375°F. Line a large baking sheet with parchment paper or foil.</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">In a small skillet, heat 1 tsp oil on medium. Add half of leek and sauté, stirring frequently, until soft and beginning to brown, about 5 minutes. Transfer to a food processor and add artichokes, capers, cheese and 1/8 tsp salt. Pulse until mixture forms a thick paste; set aside.</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">In a medium saucepan, heat remaining 1 tsp oil on medium. Add remaining leek and mushrooms and sauté, stirring occasionally, until leek turns translucent and mushrooms soften, 5 to 7 minutes. Add Kamut and broth and bring to a simmer. Reduce heat to low, cover and cook undisturbed until Kamut is tender and liquid is mostly absorbed, about 45 minutes. With a fine mesh sieve, drain and return to saucepan.</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Meanwhile, arrange 1 chicken breast between 2 8-inch-long pieces of plastic wrap and place on a large cutting board. With a meat mallet or small, heavy saucepan, pound chicken to 1/4-inch thickness. Repeat with remaining chicken. Season both sides of chicken with remaining 1/4 tsp salt and 1/4 tsp pepper, dividing evenly.</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Place 1 chicken breast smooth side down on baking sheet. Spread 2 tbsp artichoke mixture over top, leaving a 1/2-inch border around edges. Beginning with the narrowest end, roll up chicken and secure with toothpicks. Repeat with remaining chicken and artichoke mixture. Bake until thickest part of chicken reaches 165°F, 30 to 40 minutes. Let cool for 4 minutes.</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Transfer chicken to a clean cutting board. With a sharp knife, slice each chicken breast on the diagonal into 3/4-inch-wide slices. Season Kamut mixture with additional salt and pepper and stir in marjoram. Spoon onto serving plates and top with chicken, dividing evenly.</li>
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<em style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 16px; font: italic normal 400 16px/21px Roboto, 'Helvetica Neue', Helvetica, Arial, sans-serif; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Nutrients per serving (1 chicken breast and 3/4 cup Kamut mixture): Calories: 377, Total Fat: 7 g, Sat. Fat: 2 g, Monounsaturated Fat: 2.5 g, Polyunsaturated Fat: 1 g, Carbs: 44 g, Fiber: 9 g, Sugars: 3 g, Protein: 37 g, Sodium: 459 mg, Cholesterol: 72 mg</em></div>
</span><span class="Apple-style-span" style="color: #555555; font-family: Roboto, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 22px;"><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; display: block; font-size: 15px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
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<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; display: block; font-size: 15px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">INGREDIENTS:</strong></div>
<ul style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; list-style-image: initial; list-style-position: outside; list-style-type: disc; margin-bottom: 10px; margin-left: 10px; margin-right: 10px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">2 tsp olive oil, divided</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1 leek, trimmed and minced, divided</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">6 oz frozen artichoke hearts, thawed, or jarred (packed in water), drained</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1 tbsp capers, drained</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1 oz low-sodium Emmental or Swiss cheese, grated</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1/4 plus 1/8 tsp sea salt, divided, plus additional to taste</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">8 oz cremini mushrooms, sliced</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1 cup kamut berries, rinsed</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">3 cups low-sodium vegetable broth</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">4 4-oz boneless, skinless chicken breasts, trimmed of visible fat</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1/4 tsp fresh ground black pepper, plus additional to taste</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1 tbsp minced fresh marjoram or oregano</li>
</ul>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">INSTRUCTIONS:</strong></div>
<ol style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; list-style-image: initial; list-style-position: outside; list-style-type: decimal; margin-bottom: 10px; margin-left: 10px; margin-right: 10px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Preheat oven to 375°F. Line a large baking sheet with parchment paper or foil.</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">In a small skillet, heat 1 tsp oil on medium. Add half of leek and sauté, stirring frequently, until soft and beginning to brown, about 5 minutes. Transfer to a food processor and add artichokes, capers, cheese and 1/8 tsp salt. Pulse until mixture forms a thick paste; set aside.</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">In a medium saucepan, heat remaining 1 tsp oil on medium. Add remaining leek and mushrooms and sauté, stirring occasionally, until leek turns translucent and mushrooms soften, 5 to 7 minutes. Add Kamut and broth and bring to a simmer. Reduce heat to low, cover and cook undisturbed until Kamut is tender and liquid is mostly absorbed, about 45 minutes. With a fine mesh sieve, drain and return to saucepan.</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Meanwhile, arrange 1 chicken breast between 2 8-inch-long pieces of plastic wrap and place on a large cutting board. With a meat mallet or small, heavy saucepan, pound chicken to 1/4-inch thickness. Repeat with remaining chicken. Season both sides of chicken with remaining 1/4 tsp salt and 1/4 tsp pepper, dividing evenly.</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Place 1 chicken breast smooth side down on baking sheet. Spread 2 tbsp artichoke mixture over top, leaving a 1/2-inch border around edges. Beginning with the narrowest end, roll up chicken and secure with toothpicks. Repeat with remaining chicken and artichoke mixture. Bake until thickest part of chicken reaches 165°F, 30 to 40 minutes. Let cool for 4 minutes.</li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 15px; margin-bottom: 0px; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Transfer chicken to a clean cutting board. With a sharp knife, slice each chicken breast on the diagonal into 3/4-inch-wide slices. Season Kamut mixture with additional salt and pepper and stir in marjoram. Spoon onto serving plates and top with chicken, dividing evenly.</li>
</ol>
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<em style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 16px; font: italic normal 400 16px/21px Roboto, 'Helvetica Neue', Helvetica, Arial, sans-serif; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Nutrients per serving (1 chicken breast and 3/4 cup Kamut mixture): Calories: 377, Total Fat: 7 g, Sat. Fat: 2 g, Monounsaturated Fat: 2.5 g, Polyunsaturated Fat: 1 g, Carbs: 44 g, Fiber: 9 g, Sugars: 3 g, Protein: 37 g, Sodium: 459 mg, Cholesterol: 72 mg</em></div>
</span>Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-85472263785581623752013-08-19T14:37:00.000+10:002014-09-22T20:19:01.952+10:00FitClubUnited Mom's Favorite Healthy Food Finds<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">There are many healthy food finds that you can incorporate to your Nutritional Menu Plans. However, many are not easy to find if your local supermarket doesn't have an organic section, which means you may have to look online to purchase them. Therefore, to make life easier for most of you that have been asking me....I complied some of my favorite healthy food finds that you may constantly find me posting or using within my healthy meals.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b><i><br /></i></b></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b><i><span class="Apple-style-span" style="color: #6aa84f;">Some examples of my favorite must have healthy finds include the following:</span></i></b></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Organic Matcha Green Tea Powder (helps prevent cancer, detox, and burn fat)</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• PB2 (Peanut Butter with less fat)</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Chia Seeds (rich in omega-3, protein, fiber, and helps eliminate belly fat)</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Organic Coconut Oil (cook with 1 tablespoon or less of this, instead of using canola oil, vegetable oil, or butter)</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Dandelion Root Tea Bags (eliminate water weight by drinking this once a day; fill a pitcher of water and add 1 tea bag - great daily dandelion water detox)</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Raw almonds</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Quinoa (High protein healthy starch with health benefits and less calories than brown or white rice).</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Condiments to cook with: Mrs Dash products, Adobo Light.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihWA7MAMlS6XBK7Dte1K2m4Rg_-_KIeWUox_tDgG1E0xx4haUJT-8Gk9vc1IGI9n6jzcKTrweLLkpQwFzaVjRGiX-25BxhLXY-ZiiqipZiFBx03MS4zxw5iHAOoX2BTMHjWMJlBTrZDno0/s1600/Screen+shot+2013-08-19+at+1.13.07+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihWA7MAMlS6XBK7Dte1K2m4Rg_-_KIeWUox_tDgG1E0xx4haUJT-8Gk9vc1IGI9n6jzcKTrweLLkpQwFzaVjRGiX-25BxhLXY-ZiiqipZiFBx03MS4zxw5iHAOoX2BTMHjWMJlBTrZDno0/s1600/Screen+shot+2013-08-19+at+1.13.07+AM.png" /></a></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>The products may all be found on Amazon; below are the direct links to the products I often love to keep in my pantry and incorporate in my meals.</b></span></div>
<iframe frameborder="0" height="4000" scrolling="no" src="http://astore.amazon.com/krodesstu-20" width="90%"></iframe>
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<span class="Apple-style-span" style="color: #6aa84f; font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="http://astore.amazon.com/krodesstu-20" target="_blank">{click here to view it via Amazon's site}</a></span>Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-4263268449825512892013-08-07T18:32:00.003+10:002013-08-07T18:32:35.144+10:00Naked Turkey Bruschetta Burger via SkinnyTaste.com<br />
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<i>I often stumble upon creating new and creative clean recipes, especially when it comes to lean Turkey (since my husband is not a big fan of Turkey). However, since we are still in the summer-time I figured why not create some burgers for the family that involves Turkey. This recipe was such a great find, that I just had to share it with all of you...</i></div>
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<i><span class="Apple-style-span" style="color: #e69138;"><b>Calories: 288</b></span></i></div>
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<i><span class="Apple-style-span" style="color: #e69138;"><b>Weight Watcher Points: 7</b></span></i></div>
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<i><br /></i></div>
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<i><a href="http://www.skinnytaste.com/" target="_blank">via Skinnytaste.com</a></i></div>
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<span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Lean, delicious, juicy turkey burgers made with zucchini and topped with a summer garden tomato bruschetta topping over a bed of baby arugula – no bun required!</span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Last week I went out to dinner with the girls and we went to this great little neighborhood spot. My girlfriend ordered the special, the bruschetta burger. Hers was a beef burger, but that inspired me to make this lighter version which turned out delicious. For the turkey burger, I went with my skinny turkey burger recipe I posted a few years back, it's made with shredded zucchini which gives it lots of moisture and great flavor. They are delicate, so I prefer to make them on a skillet instead of the grill.</span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">This is the perfect summer meal for under 300 calories, especially if you have lots of tomatoes in your garden. You can easily make these vegetarian by using a boca burger or veggie burger of your choice. By the way the lovely fork is by</span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><a href="http://www.etsy.com/shop/ForSuchATimeDesigns" style="color: #0a7b07; text-decoration: none;" target="_blank">For Such A Time Designs</a></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">. Hope you enjoy!</span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><a href="" name="more"></a></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><b>Naked Turkey Bruschetta Burgers</b></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><span style="font-size: xx-small;"><i>Skinnytaste.com</i></span></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Servings: 5 • Size: 1 burger • Old Points: 6 pts • Weight Watcher Points+: 7 pt</span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Calories: 288 • Fat: 14 g • Carb: 10 g • Fiber: 2 g • Protein: 27 g • Sugar: 0 g</span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Sodium: 169 mg (without the salt) • Cholest: 10 mg</span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Ingredients:</span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><ul style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 1.4; list-style-image: initial; list-style-position: initial; list-style-type: disc; margin-bottom: 0.5em; margin-left: 0px; margin-right: 0px; margin-top: 0.5em; padding-bottom: 0px; padding-left: 2.5em; padding-right: 2.5em; padding-top: 0px;">
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: initial; border-top-style: none; border-top-width: initial; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">1/4 cup chopped red onion</li>
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: rgba(128, 128, 128, 0.496094); border-top-style: none; border-top-width: 1px; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">1 tbsp extra virgin olive oil</li>
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: rgba(128, 128, 128, 0.496094); border-top-style: none; border-top-width: 1px; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">1 tbsp balsamic vinegar</li>
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: rgba(128, 128, 128, 0.496094); border-top-style: none; border-top-width: 1px; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">kosher salt and fresh cracked pepper to taste</li>
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: rgba(128, 128, 128, 0.496094); border-top-style: none; border-top-width: 1px; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">3 medium vine ripe tomatoes</li>
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: rgba(128, 128, 128, 0.496094); border-top-style: none; border-top-width: 1px; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">2 small cloves garlic, minced</li>
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: rgba(128, 128, 128, 0.496094); border-top-style: none; border-top-width: 1px; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">2 tbsp fresh basil leaves, chopped</li>
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: rgba(128, 128, 128, 0.496094); border-top-style: none; border-top-width: 1px; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">3 oz part skim mozzarella, diced</li>
</ul>
<span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">For the turkey zucchini burgers:</span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><ul style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 1.4; list-style-image: initial; list-style-position: initial; list-style-type: disc; margin-bottom: 0.5em; margin-left: 0px; margin-right: 0px; margin-top: 0.5em; padding-bottom: 0px; padding-left: 2.5em; padding-right: 2.5em; padding-top: 0px;">
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: initial; border-top-style: none; border-top-width: initial; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">1.25 lbs 93% lean ground turkey</li>
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: rgba(128, 128, 128, 0.496094); border-top-style: none; border-top-width: 1px; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">1 small zucchini, grated (1 cup, or 5 oz)</li>
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: rgba(128, 128, 128, 0.496094); border-top-style: none; border-top-width: 1px; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">1/4 cup seasoned whole wheat breadcrumbs</li>
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: rgba(128, 128, 128, 0.496094); border-top-style: none; border-top-width: 1px; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">1 clove garlic, grated</li>
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: rgba(128, 128, 128, 0.496094); border-top-style: none; border-top-width: 1px; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">1 tbsp red onion, grated</li>
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: rgba(128, 128, 128, 0.496094); border-top-style: none; border-top-width: 1px; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">salt and fresh pepper</li>
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: rgba(128, 128, 128, 0.496094); border-top-style: none; border-top-width: 1px; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">oil spray</li>
</ul>
<span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">For serving:</span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><ul style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 1.4; list-style-image: initial; list-style-position: initial; list-style-type: disc; margin-bottom: 0.5em; margin-left: 0px; margin-right: 0px; margin-top: 0.5em; padding-bottom: 0px; padding-left: 2.5em; padding-right: 2.5em; padding-top: 0px;">
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: initial; border-top-style: none; border-top-width: initial; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">2 medium tomatoes, sliced into 10 thin slices</li>
<li style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-color: rgba(128, 128, 128, 0.496094); border-top-style: none; border-top-width: 1px; border-width: initial; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;">4 loose cups baby arugula</li>
</ul>
<span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Directions:</span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><div class="separator" style="clear: both; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfnuTdb3kGpoqgZOXmVmzDrUXUtUhLYxdWnaRZ4rfIpCZKhV_EbTFYCdCAWGoaXCxDr8RC5YrYK_yNQLcGTsm5xCsPwpJNWFpXBfmOg9Yp8bDQc3U8XoZDURC898sa__2Vc_6oMatjeqM/s1600/Naked-Turkey-Bruschetta-Burgers.jpg" imageanchor="1" style="color: #0a7b07; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfnuTdb3kGpoqgZOXmVmzDrUXUtUhLYxdWnaRZ4rfIpCZKhV_EbTFYCdCAWGoaXCxDr8RC5YrYK_yNQLcGTsm5xCsPwpJNWFpXBfmOg9Yp8bDQc3U8XoZDURC898sa__2Vc_6oMatjeqM/s1600/Naked-Turkey-Bruschetta-Burgers.jpg" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; position: relative;" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Combine the red onion, olive oil, balsamic, salt and pepper in a large bowl. Set aside a few minutes while you chop the tomatoes, then place in the bowl. Add the garlic, basil and additional salt and pepper, to taste and mix well and set aside. Toss in the cheese when ready to serve.</span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Squeeze the excess moisture from the zucchini in a paper towel. In a large bowl, combine the ground turkey, shredded zucchini, breadcrumbs, garlic, onion, salt and pepper. Form into 5 equal sized patties about 5 oz each, forming them as flat as possible.</span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">Heat a large skillet on medium-high heat. When hot, lightly spray with oil. Add the burgers to the pan and reduce the heat to medium-low. Cook until browned, about 4 minutes, then flip and cook another 4 minutes, careful not to burn.</span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><div class="separator" style="clear: both; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoJxWIT9xHPMh7KOWmj585_Hn0HcmffiEvEJ9_bVjq4PVXPzHVRTRX4VqENR61FYExTmExVYcJUzcjttcK7_ZYzFxl7T1uHFeo0veDhQa6OAZIGHFcJGAS8F3k6OxQ8u6cxxrXykqiqrc/s1600/Zucchini-Turkey-Burger.jpg" imageanchor="1" style="color: #0a7b07; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoJxWIT9xHPMh7KOWmj585_Hn0HcmffiEvEJ9_bVjq4PVXPzHVRTRX4VqENR61FYExTmExVYcJUzcjttcK7_ZYzFxl7T1uHFeo0veDhQa6OAZIGHFcJGAS8F3k6OxQ8u6cxxrXykqiqrc/s1600/Zucchini-Turkey-Burger.jpg" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; position: relative;" /></a></div>
<span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 19px;">To serve, arrange 3 slices of tomatoes on each dish, then place 1 cup arugula on top in the center, then top with the burger and finish with the bruschetta (don't forget to add the cheese), serve right away.</span>Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-9376573059543645332013-07-11T06:18:00.001+10:002013-07-11T06:20:54.485+10:00Jump Rope Workouts that you can do from Home!<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Try these jump rope workouts that you can do from home! Easy and quick to do, that will definitely bring you results.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">My only recommendations are to make sure you get a "high speed jump rope." I tried using my children's jump rope and it really isn't the same, it's hard and difficult since they are too small and made more for children and fun. High Speed jump ropes are as long as 9" and may be found amazon for less than $10 in a variety of colors. The one that I love and find works wonderful for me, may be found on the top right of my site, where it says "my favorite home workouts and equipment;" affordable, light weight, and easy to use! :) </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAWxjF0s6eYUw6VnB6enfHLJ5AnqQnphaSfNdF3Q5Bypir4e5YMEcNpKnn6b4ngEEs3_qY5Cd_ltbjlUVebxPGEkx01MB_Fm4nTPy4-Au4SdAKbB05FBxwr7Ypb0zRCYF9F0Mh9UX3-9sl/s1600/self_management_-_fit_woman_jumping_rope.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="288" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAWxjF0s6eYUw6VnB6enfHLJ5AnqQnphaSfNdF3Q5Bypir4e5YMEcNpKnn6b4ngEEs3_qY5Cd_ltbjlUVebxPGEkx01MB_Fm4nTPy4-Au4SdAKbB05FBxwr7Ypb0zRCYF9F0Mh9UX3-9sl/s320/self_management_-_fit_woman_jumping_rope.jpg" width="320" /></a></span></div>
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<span class="Apple-style-span" style="color: magenta; font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Check this out...</b></span></div>
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<b><span class="Apple-style-span" style="color: #38761d; font-family: Arial, Helvetica, sans-serif; font-size: large;">Jump Rope Workout</span></b></div>
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<b><i><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You will need the following:</span></i></b></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• High Speed Jump Rope</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Kettlebell (5 lbs to 8 lbs will work great)</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0CIgxFV1cD-3Db71uM_Q96ZZa-nU24S3IfSp_OSUnWnOOWSuoqJA4lituPV6s2O7mL-Dq6cihyvbgLJ30e_bmA0L7kZ12OhPQh3SJ4ehCRg8U0T69TATyCMhv-hxrj4MQNO6koG_Yu0OR/s1600/Jump-rope-circuit_thumb.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0CIgxFV1cD-3Db71uM_Q96ZZa-nU24S3IfSp_OSUnWnOOWSuoqJA4lituPV6s2O7mL-Dq6cihyvbgLJ30e_bmA0L7kZ12OhPQh3SJ4ehCRg8U0T69TATyCMhv-hxrj4MQNO6koG_Yu0OR/s640/Jump-rope-circuit_thumb.png" width="494" /></a></div>
<br />Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-7422723650785814792013-07-11T05:57:00.003+10:002014-09-22T20:25:51.532+10:00My Favorite Home Workouts & Easy Home Workout Equipment for Weight Loss & Body Transformation<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Life with kids is not easy. I tried going to the gym, but it isn't easy with two small kids, especially in the summer time. Therefore, I have found my own way to workout from home using a variety of workouts and easy to use home equipment, that has brought unbelievable results for me, while sticking to my Nutritional Weight Loss Plan. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7CjGZ95x8CWahfLHaSYlJ_OEs6z8fLZxg_4bloGLcfIG1gJP6-vNRIlYA3GxIKcnsQj4BJ1SFuUT5WH0xX3KIO2ThVPrXI_yI-OiFKL0EPuQ0eYFw1YKlwCUnApvuVWokTyV1jmPDQA-n/s1600/HomeWorkout_main_1201.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7CjGZ95x8CWahfLHaSYlJ_OEs6z8fLZxg_4bloGLcfIG1gJP6-vNRIlYA3GxIKcnsQj4BJ1SFuUT5WH0xX3KIO2ThVPrXI_yI-OiFKL0EPuQ0eYFw1YKlwCUnApvuVWokTyV1jmPDQA-n/s320/HomeWorkout_main_1201.jpg" height="181" width="320" /></a></div>
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">I've received so many questions and emails, that I have decided to compile my recommendations below:</span><br />
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<script charset="utf-8" src="http://ws-na.amazon-adsystem.com/widgets/q?rt=tf_cw&ServiceVersion=20070822&MarketPlace=US&ID=V20070822%2FUS%2Fherbmom0e-20%2F8010%2F72c247a9-3fb1-4cc0-8ce5-2e293296a377&Operation=GetScriptTemplate" type="text/javascript"> </script> <noscript><a HREF="http://ws-na.amazon-adsystem.com/widgets/q?rt=tf_cw&ServiceVersion=20070822&MarketPlace=US&ID=V20070822%2FUS%2Fherbmom0e-20%2F8010%2F72c247a9-3fb1-4cc0-8ce5-2e293296a377&Operation=NoScript">Amazon.com Widgets</A></noscript><br />
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">1) <b>Jump Roping</b> (Above you may find my favorite high speed jump ropes to use and Jump rope video). Jump roping everyday for 15-20 minutes a day is the best and simplest form of exercise you can do to start a healthy lifestyle and feel results!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpEPc9razu0n47GF8ZvNhzWx7JfyPbin3eZBCrdB1mFHC7gr2T4tB-ko6gSfMi9dBpFtUonURH7DqzmAG2WkjkdikFjJ1aBcznVr1gjXliDSVdWpFxmEtsuE1oaQY1B4UgjQ5p_qWhvNCa/s1600/images-2.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpEPc9razu0n47GF8ZvNhzWx7JfyPbin3eZBCrdB1mFHC7gr2T4tB-ko6gSfMi9dBpFtUonURH7DqzmAG2WkjkdikFjJ1aBcznVr1gjXliDSVdWpFxmEtsuE1oaQY1B4UgjQ5p_qWhvNCa/s200/images-2.jpeg" height="200" width="149" /></a></div>
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">2) <b>Focus T25 Workout</b> (I just started this challenge, T25...a blend of Shaun T's Insanity with Hip Hop Abs and other bootcamp workouts. Perfect exercise for the stay home or work from home mom, or busy individual or executive. Workout everyday for just 25 minutes a day from home or in your office, 5 days a week, for 10 weeks along with a healthy weight loss plan and loose an average of 20-30 lbs and (or) shed inches and drop dress sizes). </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdJDFWOf6wyjgSx0r4ZQ_yfwS3gTfiMGlA7VcUDU0qJ0jKBo6diy47K296Mlh5xAo63ppxddsHqkxoyQfcIDHOnvQwE4A-kK3KB99hCRwyx6CZ7mC_e6K50KP3R66uSddh3NHyqsRYuaEK/s1600/images.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdJDFWOf6wyjgSx0r4ZQ_yfwS3gTfiMGlA7VcUDU0qJ0jKBo6diy47K296Mlh5xAo63ppxddsHqkxoyQfcIDHOnvQwE4A-kK3KB99hCRwyx6CZ7mC_e6K50KP3R66uSddh3NHyqsRYuaEK/s400/images.jpeg" height="135" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBqcG3RyUz-VeBO4UQjrL3P7EgY8YDcowix55Gi5kmtAnaDV22knekvvzw4_vq1c0Ayck55N4eviqr_v-18J931gdrHoE69hYA7r823gQptCGILKq-QFxm_dUZbpn2HAqiqJqCXQX7HUtZ/s1600/T25-Results.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBqcG3RyUz-VeBO4UQjrL3P7EgY8YDcowix55Gi5kmtAnaDV22knekvvzw4_vq1c0Ayck55N4eviqr_v-18J931gdrHoE69hYA7r823gQptCGILKq-QFxm_dUZbpn2HAqiqJqCXQX7HUtZ/s400/T25-Results.jpg" height="143" width="400" /></a></div>
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;"> 3) <b>Kettlebell Exercises</b> (I love squatting with my kettlebell everyday and occasionally doing other great exercises on the Jillian Michael's video listed above). I use a 5 lb kettlebell for my squats 3x a week.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRFthHzSr1ZGZHoRyAGY-hczIH7X2Zw6-zZ3F33beV-7J5K7KOoORrunODErXr5TTGkc2Ny9bx_KoR4O-NQVGJ5aULMGcANJ5Dn3-XWbd7OlA2cf1TDIciLPfBpU-Qu-5v9-tJM8UgpHR5/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRFthHzSr1ZGZHoRyAGY-hczIH7X2Zw6-zZ3F33beV-7J5K7KOoORrunODErXr5TTGkc2Ny9bx_KoR4O-NQVGJ5aULMGcANJ5Dn3-XWbd7OlA2cf1TDIciLPfBpU-Qu-5v9-tJM8UgpHR5/s200/1.jpg" height="200" width="200" /></a></div>
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;"> 4) <b>Tone It Up</b> (The ladies on this video have great workouts that are sure to burn your belly fat...love their workouts for burning belly fat!)
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;"><br /></span>Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-92225933908175193292013-07-04T13:10:00.000+10:002013-07-04T13:10:07.008+10:00Host 4th of July with these 5 Healthy Snack Recipes + FREE Printables for decor<h2 style="text-align: center;">
<span class="Apple-style-span" style="color: #0b5394; font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Host 4th of July with these 5 Healthy Snack Recipes...</b></span></h2>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 21px;"><a href="http://www.cupcakesforparty.com/2012/06/july-4th-chocolate-covered-strawberries.html?utm_source=bp_recent&utm-medium=gadget&utm_campaign=bp_recent" style="color: #41b8d8; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;" target="_blank">July 4th Chocolate Covered Strawberries</a></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 21px;"><a href="http://www.delish.com/recipefinder/red-white-blue-parfaits-recipe-mslo0610" style="color: #41b8d8; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;">Red, White and Blue Berry Parfaits</a></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 21px;"><a href="http://chandlerandbrianne.blogspot.com/2010/07/red-white-and-blue.html" style="color: #41b8d8; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;" target="_blank">Red White and Blue Kabobs</a></span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 21px;"><a href="http://greeneacreshobbyfarm.blogspot.com/2011/06/patriotic-party-jello-snacks.html" style="color: #41b8d8; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;" target="_blank">Patriotic Party Jello Snacks</a></span></div>
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<span class="Apple-style-span" style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">in Baby Jars</span></div>
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<span class="Apple-style-span" style="color: #333333; font-family: 'Helvetica Neue', 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 21px;"><a href="http://www.momontimeout.com/2012/06/very-berry-cherry-smoothie-recipe-june.html" style="color: #41b8d8; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;" target="_blank">Very Berry Cherry Smoothie</a></span></div>
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<b style="color: #f70413; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;"><span class="Apple-style-span" style="font-size: large;"><a href="http://kromadesign.blogspot.com/2010/06/fourth-of-july-party-printables-free.html" style="color: #f70413; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;" target="_blank">A</a>dd a Festive twist to your 4th of July with these </span></b></div>
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<b style="color: #f70413; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;"><span class="Apple-style-span" style="font-size: large;">FREE place card and tag printables</span></b></div>
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<b style="color: #f70413; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;"><span class="Apple-style-span" style="font-size: large;"><br /></span></b></div>
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<span class="Apple-style-span" style="color: red; font-family: Arial, Helvetica, sans-serif; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;"><b><a href="http://kromadesign.blogspot.com/2010/06/fourth-of-july-party-printables-free.html" target="_blank">FIND YOUR FREE FOURTH OF JULY PRINTABLES FROM </a></b></span></div>
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<span class="Apple-style-span" style="color: red; font-family: Arial, Helvetica, sans-serif; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;"><b><a href="http://kromadesign.blogspot.com/2010/06/fourth-of-july-party-printables-free.html" target="_blank">KROMA DESIGN STUDIO </a></b></span></div>
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<span class="Apple-style-span" style="color: red; font-family: Arial, Helvetica, sans-serif;"><b style="color: #f70413; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;"><a href="http://kromadesign.blogspot.com/2010/06/fourth-of-july-party-printables-free.html" target="_blank">BY CLICKING HERE</a></b></span></div>
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<span class="Apple-style-span" style="color: #cc0000; font-family: Arial, Helvetica, sans-serif;">ENJOY!</span></div>
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<span class="Apple-style-span" style="color: #cc0000; font-family: Arial, Helvetica, sans-serif;">HAPPY FOUTH OF JULY! :)</span></div>
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Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-25809175162306514132013-06-27T19:45:00.002+10:002013-06-27T19:45:54.393+10:00Ten Week Workout Plan (Get results from your home)I found this great 10 week workout plan, that brings results doing them right from your home on another blog <span class="Apple-style-span" style="font-size: x-small;">(<a href="http://lianeelizabeth.blogspot.com/2012/07/10-week-workout-plan.html">http://lianeelizabeth.blogspot.com/2012/07/10-week-workout-plan.html</a>).</span><br />
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<b>Check out the workout plan below and guided visuals:</b></div>
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<span class="Apple-style-span" style="font-size: x-small;"><a href="http://kromadesignstudio.com/free_downloads/Ten_Week_Workout_Plan.pdf" target="_blank">(Download a PDF of this plan below by clicking here)</a></span></div>
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<br />Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-88430117381152449762013-05-28T17:31:00.004+10:002013-05-28T17:32:31.106+10:00Make Healthy Snacking Fun for Kids<div class="separator" style="clear: both; text-align: center;">
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<span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;">Healthy Snacking should be make FUN for kids to enjoy. Get creative in the kitchen! Next time why not try one of the below ideas to entice your kids to eat smart and healthy...</span><br />
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<br />Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-11162140432186330412013-05-28T17:17:00.003+10:002014-09-22T20:35:22.874+10:00Don't Skip Meals <div class="separator" style="clear: both; text-align: center;">
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Your body may not be burning calories quickly because of poor eating habits and a sedentary lifestyle. Fortunately, you can take control of speeding up your metabolism from getting more sleep to eating small meals all day.</span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">If your body’s engine is running at full-speed, there’s little you can do to boost your fat-burning potential – you’re already performing at peak.</span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">But if your body is running on half-empty, there's room for improvement. <span id="goog_603331086"></span><a href="https://www.youtube.com/watch?v=szbdFUnZH-s" target="_blank">Click this link</a> to listen to how you can boost your metabolism into high gear.</span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif;">Start your engines!</span></div>
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<br />Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-32208051607549229682013-05-28T13:55:00.003+10:002014-09-22T20:27:22.100+10:00Tips to Loosing Weight Fast in 1 Month and Seeing Results...<br />
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Weight loss is driven by expending more calories than are consumed. Losing 15 lbs. in a month, a rate higher than recommended, requires a net loss of 13,125 calories per week. The human body burns calories three ways: 1) your resting metabolic rate (approximately 70 percent), 2) caloric expenditure from the act of eating itself (about 10 percent), and 3) exercise (roughly 20 percent), according to Exercise ETC, Inc.</div>
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Step 1</h2>
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Exercise six days a week and ensure that you burn 1,021 calories per workout, a significant effort. To provide some examples, a 150-lb. person would burn the required amount of calories by performing any of the following workouts: moderate aerobic dance for three hours, cycling or playing singles tennis for two hours, running for an hour and 20 minutes atan 8.5-minute mile, or lifting weights for two and a half hours.</div>
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Step 2</h2>
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Reduce your daily caloric intake by 1,000 calories per day. Visit a website with a calorie calculator, such as the American Council on Exercise, and enter your statistics to calculate the number of daily calories you need to maintain your current weight with little or no exercise. Subtract 1,000 from the number provided and divide by 5. Eat approximately that number of calories each meal.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM02iglp-hKhzbBWoZ1Ml03DYRuy6TikEwHtRBn2l7yMurJTvu7gR2v3_KDSjRoBZGWCP_O2rGvW5lan3Lo7HybjzPEex6-cjkIFa8omLgKZB-NtJ-ftE9KQsoKZobJ0JWNk0ycipe1nY3/s1600/Eat-Clean.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM02iglp-hKhzbBWoZ1Ml03DYRuy6TikEwHtRBn2l7yMurJTvu7gR2v3_KDSjRoBZGWCP_O2rGvW5lan3Lo7HybjzPEex6-cjkIFa8omLgKZB-NtJ-ftE9KQsoKZobJ0JWNk0ycipe1nY3/s320/Eat-Clean.png" height="320" width="320" /></a></h2>
<h2>
Step 3</h2>
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Eat five to six smaller meals and snacks a day to increase the thermic effect of food (TEF), or calories expended from digestion. Ten percent of calories are burned simply through digestion. For this effect to operate fully, eat frequent, small meals. Eating too much food at one time suppresses TEF and causes more calories to be stored, according to Exercise ETC, Inc. Additionally, eating more frequent meals regulates blood sugar, reducing the temptation to overeat. Eating breakfast has shown to boost metabolic rate by 5 percent alone, Exercise ETC, Inc. reports.</div>
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Step 4</h2>
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Reduce your fat intake significantly. To digest food, the body expends just 3 calories for every 100 calories of fat consumed, yet it burns more than 27 and 23 calories, respectively, from the digestion of protein and carbohydrates, according to Exercise ETC, Inc.</div>
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<h2>
Step 5</h2>
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Consume 12 to 16 glasses of water each day. Keeping your body well hydrated actually decreases the amount of water it retains, helping you to slim down and lose weight.</div>
</section></section><span class="Apple-style-span" style="font-family: Arial, Helvetica; font-size: 13px; line-height: 13px;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 13px; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><div>
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</span></span><span class="Apple-style-span" style="font-family: Arial, Helvetica; line-height: 13px;"><section class="section" id="articleTipsAndWarnings" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; display: block; font-size: 13px; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><h2>
Tips and Warnings</h2>
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<li class="description" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 13px; font: inherit; line-height: 1.5; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">If significant weight loss is your goal, please consult a fitness or health professional. Having realistic goals and a detailed exercise plan from a highly experienced and qualified professional will ensure your goals are met safely, and most importantly, that your weight loss is sustainable.</li>
</ul>
</section><section class="section" id="articleThingsYouNeed" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; display: block; font-size: 13px; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><h3 class="subHeader" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Arial Black', Arial, sans-serif; font-size: 13px; font-weight: 900; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
</h3>
<h2>
</h2>
<h2>
Things You'll Need</h2>
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<li class="description" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 13px; font: inherit; line-height: 1.5; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">• Weight scale</li>
<li class="description" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 13px; font: inherit; line-height: 1.5; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">• Motivation</li>
</ul>
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</h3>
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References</h3>
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<li class="description" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 13px; font: inherit; line-height: 1.5; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><a href="http://www.acefitness.org/calculators/physical-activity-calorie-calculator.aspx" rel="nofollow" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #0088cc; cursor: pointer; font-size: 13px; font: inherit; line-height: 1.2; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">American Counsel on Exercise: Physical Activity Calorie Calculator</a></li>
<li class="description" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 13px; font: inherit; line-height: 1.5; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><a href="http://www.exerciseetc.com/" rel="nofollow" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #0088cc; cursor: pointer; font-size: 13px; font: inherit; line-height: 1.2; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">"Women, Exercise and Metabolism"; Exercise ETC Inc.; 2008</a></li>
</ul>
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<span class="Apple-style-span" style="font-size: x-small;"><br /></span></div>
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<span class="Apple-style-span" style="font-size: x-small;">Source: LIVESTRONG.COM</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">Article reviewed by Lana Gates Last updated on: Mar 19, 2011</span></div>
</footer><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-size: x-small;">Read more: <a href="http://www.livestrong.com/article/82207-lose-pounds-one-month/#ixzz2UYV0SmZw" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #003399; cursor: pointer; font: inherit; line-height: 1.2; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">http://www.livestrong.com/article/82207-lose-pounds-one-month/#ixzz2UYV0SmZw</a></span></span></span><span class="Apple-style-span" style="font-family: Arial, Helvetica; font-size: 13px; line-height: 13px;"><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 13px; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><br /></span></span>Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-81943239408862757302013-05-24T18:07:00.000+10:002013-05-24T18:07:55.716+10:00Protein Helps Weight Loss! Find out How...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUDUJFAQsmUBLDg3zSlZW9_x0jlYkMBiGBU6e3Ux_nuMkt31i7XI-653p5REwqcJ3eMzfJ57e3Eyfx3irnfAcWzqU6dr3qLzjz5W9L3dXwGvU-hyk9pV79O5F7tGIhKjkglptYlsMKaI1y/s1600/herbalife-shake-recipes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUDUJFAQsmUBLDg3zSlZW9_x0jlYkMBiGBU6e3Ux_nuMkt31i7XI-653p5REwqcJ3eMzfJ57e3Eyfx3irnfAcWzqU6dr3qLzjz5W9L3dXwGvU-hyk9pV79O5F7tGIhKjkglptYlsMKaI1y/s1600/herbalife-shake-recipes.jpg" /></a></div>
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The amount of quality protein in your diet is the single most important calorie that influences your metabolic rate, favorably influencing weight loss. Quality protein also helps you sustain muscle during weight loss, improve muscle fitness, immunity, and antioxidant function, build <span class="term" style="border-bottom-color: green; border-bottom-style: dashed; border-bottom-width: 1px; border-left-color: green; border-left-style: dashed; border-left-width: 0px; border-right-color: green; border-right-style: dashed; border-right-width: 0px; border-top-color: green; border-top-style: dashed; border-top-width: 0px; cursor: help; position: relative;">HDL Cholesterol</span>, and enhance insulin and leptin function – all of which contribute toward optimal weight management efforts over time.</div>
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How Much Protein Do I Need for Weight Loss?</h2>
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A significant body of scientific evidence indicates that protein levels far higher than our government’s suggested levels of intake are optimal for <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref1" id="inline1" style="color: #336699; text-decoration: none;" title="weight loss">weight loss<sup style="font-size: 9px;">1</sup></a>, as long as you simultaneously decrease carbohydrate intake. A minimal target amount is three-fourths of your ideal body weight in grams of protein per day, ranging up to three-fourths of your actual weight in grams of protein per day.</div>
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For example, if you should weigh 160 pounds but you currently weigh 200 pounds, then your goal for protein intake is in the range of 120 to 150 grams of protein per day. Since each gram of protein is four calories, this means 480 to 600 calories per day from protein. This is around 30 percent of your calories from protein (based on a 2,000 calorie diet). </div>
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The FDA says you need 50 grams of protein per day (200 calories), based on a 2,000 calorie diet, or 10 percent of your calories from protein. The FDA bases its guidelines on only one aspect of protein need, nitrogen balance. Nitrogen, found only in protein, is a fundamental molecule required for building body structure and DNA synthesis. </div>
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The FDA’s goal is to make sure you have enough dietary protein so you don’t wither away. That’s nice, but nitrogen balance as the only criteria for protein intake ignores the role of protein as a<a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref2" id="inline2" style="color: #336699; text-decoration: none;" title="signaling molecule">signaling molecule<sup style="font-size: 9px;">2</sup></a> in metabolism, especially in regard to how your muscles function. It ignores the amount of protein needed to preserve muscle during weight loss and facilitate fat burning. In fact, the FDA gives no guidelines to explain how much quality protein you need for exercise, stress,<a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref3" id="inline3" style="color: #336699; text-decoration: none;" title="blood sugar">blood sugar<sup style="font-size: 9px;">3</sup></a> support, or to help stabilize muscle and blood sugar as you <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref4" id="inline4" style="color: #336699; text-decoration: none;" title="age">age<sup style="font-size: 9px;">4</sup></a>. </div>
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The simple fact of the matter is: when you increase quality protein intake over the basic amount needed for nitrogen balance, then the branch chain amino acids like leucine, which are metabolized in your muscles (not in your liver as are other amino acids), directly and favorably benefit muscle function and health – including enhanced calorie burning by muscle that clearly supports <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref5" id="inline5" style="color: #336699; text-decoration: none;" title="healthy weight loss">healthy weight loss<sup style="font-size: 9px;">5</sup></a>.</div>
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The FDA also thinks you should have only 65 grams of fat (585 calories or 29 percent of your calories). Of this fat, the FDA wants to make sure you eat very little satisfying and energy producing saturated fat (20 grams, 180 calories), preferring that you get most of your fat from cholesterol-free, inflammation generating vegetable oils. You are supposed to round out this diet with 300 grams in carbohydrates (1200 calories), 60 percent of your calories. </div>
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Attempting to follow FDA guidelines is a <a href="http://www.wellnessresources.com/weight/articles/food_pyramid_found_guilty/" style="color: #336699; text-decoration: none;" title="fast track to obesity">fast track to obesity</a>, as you end up eating more food because this ratio of calories causes you to feel unsatisfied, thus you eat more trying to feel full. Not only that, but new research also shows that eating this way damages your leptin controlled, appetite regulation center in your subconscious brain, literally killing important brain cells, so that you no longer properly get a full signal. </div>
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My recommendations for weight loss, based on helping thousands of people lose weight, is to consume 30 percent protein (600 calories), 30 percent carbohydrates (600 calories), and 40 percent fat (800 calories). Do not snack and do not eat after dinner at night. Eat either two or three meals a day. </div>
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The idea of a 2,000 calorie diet is for food labeling purposes. Women may need 500 fewer calories and men may need slightly more, but the ratios should stay the same. The heavier your ideal weight and the more active you are, the more calories you can consume. Many Americans are eating 3,000 to 4,000 calories a day, often twice what they actually need. On top of that, a lot of the calories consumed are poor quality junk, adding insult to injury. </div>
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When you reach an ideal weight you can gradually increase carbohydrates to 40 percent – even 50 percent if you are very active. If you are quite active then leave protein at 30 percent, and cut back on fat, if desired. If you are not highly active, yet are at an ideal weight, then eat 25 percent protein, 40 percent carbohydrates, and 35 percent fat.</div>
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On any diet, eat half your fat grams in saturated fat or you will not feel satisfied and you will have trouble sustaining energy between meals, which will cause you to be tired and eat more carbohydrates. Get two to six grams of omega-3 essential fatty acids per day (higher amounts for weight loss and cardio health), and try to consume most of the rest of your fat as omega-9 monounsaturated fat (like olive oil). </div>
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These are the calorie basics for weight loss and weight maintenance. The following information explains why this works.</div>
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High Quality Protein for Weight Loss</h2>
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Protein is made up of various amino acids. In terms of weight loss, scientists are finding that the most important amino acids are the branch chain amino acids, especially leucine. If you get your protein intake high enough, especially in proteins that are rich in leucine, a number of very interesting things happen that can activate a sluggish metabolism and result in weight loss.</div>
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One easy way to get a lot of leucine, without any fat, is to use high quality whey protein. Casein, a common dairy protein allergen, is not part of whey protein. The finest whey proteins use advanced filtration technology to leave all the protein molecules intact. In this process saturated fat, cholesterol, and lactose are removed, yielding a very useful leucine rich food for metabolic enhancement.</div>
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The highest sources of leucine containing foods are animal and dairy. Cottage cheese and red meat top the list; other sources include milk, cheese, eggs, pork, fish, chicken, legumes, peanuts, nuts, and seeds. If you avoid red meat and dairy products, it is harder to get leucine containing foods in higher amounts, though not impossible. Using whey protein makes it easy. I always recommend individuals stay away from processed soy protein (like soy protein drinks), as it is anti-thyroid in higher amounts.</div>
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Eating <a href="http://www.wellnessresources.com/weight/articles/eggs_for_breakfast_helps_weight_loss/" style="color: #336699; text-decoration: none;" title="two eggs">two eggs</a> for breakfast has been shown to boost weight loss by 65 percent, compared to the same amount of calories from carbohydrates, like a bagel.</div>
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How Protein Increases Metabolism</h2>
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One of the key researchers in this area, <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref6" id="inline6" style="color: #336699; text-decoration: none;" title="Donald Layman, PhD">Donald Layman, Ph.D.<sup style="font-size: 9px;">6</sup></a>, from the University of Illinois, has published many papers on the subject. He has found that the high protein, leucine rich diet, in combination with lower carbohydrates (150 grams or 600 calories per day) is effective to support weight loss, blood sugar metabolism, and a variety of factors that have an impact on cardiovascular health.</div>
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His research points out that during weight loss our bodies can easily lose muscle mass (and <a href="http://www.wellnessresources.com/weight/articles/protect_your_bones_during_weight_loss/" style="color: #336699; text-decoration: none;" title="bone">bone</a>for that matter). Leucine has a direct signaling effect on muscle that prevents muscle loss during weight loss. This means that on a high protein diet, the weight that is lost is mostly fat, not muscle. Whereas on a high carbohydrate weight loss diet, much more muscle is lost.</div>
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Leucine directly communicates to insulin, instructing it to work efficiently in muscle. This not only helps preserve muscle mass, but also helps muscles use glucose as fuel, in turn supporting healthy insulin function.</div>
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This high protein, leucine rich diet invariably lowers blood levels of triglycerides, which <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref7" id="inline7" style="color: #336699; text-decoration: none;" title="helps leptin">helps leptin<sup style="font-size: 9px;">7</sup></a>get into your brain easier so that you feel full on fewer calories. Once leptin gets into your brain correctly, <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref8" id="inline8" style="color: #336699; text-decoration: none;" title="leptin resistance">leptin resistance<sup style="font-size: 9px;">8</sup></a> is reduced, and your metabolism gets a go signal. Whey protein is especially helpful in improving your brain’s feeling of <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref9" id="inline9" style="color: #336699; text-decoration: none;" title="food satisfaction">food satisfaction<sup style="font-size: 9px;">9</sup></a>. Many bioactive peptides in whey regulate appetite, a benefit attainable only from <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref10" id="inline10" style="color: #336699; text-decoration: none;" title="consuming whey protein">consuming whey protein<sup style="font-size: 9px;">10</sup></a> in higher amounts.</div>
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The important <span class="term" style="border-bottom-color: green; border-bottom-style: dashed; border-bottom-width: 1px; border-left-color: green; border-left-style: dashed; border-left-width: 0px; border-right-color: green; border-right-style: dashed; border-right-width: 0px; border-top-color: green; border-top-style: dashed; border-top-width: 0px; cursor: help; position: relative;">HDL Cholesterol</span> needs adequate dietary protein in order to form its structure. We now know that HDL proteins get “spent” as HDL works to help clear <span class="term" style="border-bottom-color: green; border-bottom-style: dashed; border-bottom-width: 1px; border-left-color: green; border-left-style: dashed; border-left-width: 0px; border-right-color: green; border-right-style: dashed; border-right-width: 0px; border-top-color: green; border-top-style: dashed; border-top-width: 0px; cursor: help; position: relative;">LDL cholesterol</span>. If you don’t have adequate protein you can’t make quality HDL at an optimal rate. A higher protein diet supports HDL formation while lowering triglycerides, a two-pronged benefit that not only helps weight management but also supports a healthier lipid profile for cardiovascular well-being.</div>
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Layman points out that having a <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref5" id="inline5" style="color: #336699; text-decoration: none;" title="high protein breakfast">high protein breakfast<sup style="font-size: 9px;">11</sup></a> is needed to maximize these benefits of protein, which is consistent with rule #4 of the Leptin Diet: Eat a breakfast containing protein. </div>
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In order to benefit from high protein for weight loss, the amount of carbohydrates must be reduced, which is rule #5 of the Leptin Diet®: Reduce the amount of carbohydrates eaten. This is because carbohydrates are easy-to-use fuels. When you eat less, you encourage your body to break down stored fat. You prevent your body from converting muscle protein to fuel (blood sugar) by eating higher protein, thus preserving muscle mass.</div>
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Another great reason to eat a high protein breakfast is that it wakes up your liver and gives it something to do. Your liver is the metabolic factory of your body. A high protein breakfast can increase your metabolic rate by 30 percent for as long as 12 hours, the calorie burning equivalent of a three to five mile jog. Fats and carbohydrates are easy for your liver to use, increasing liver metabolism by only four percent, whereas protein must be taken apart and reassembled for use elsewhere in your body. This dynamic effect of protein has recently been shown to be the key in supporting your natural ability to <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref12" id="inline12" style="color: #336699; text-decoration: none;" title="burn fat at a faster rate">burn fat at a faster rate<sup style="font-size: 9px;">12</sup></a> when consuming a diet higher in protein.</div>
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All your body structures, many hormones, a lot of enzymes, and neurotransmitters all require special proteins that your liver must help make. Protein showing up at your liver is like 2-by-4-inch lumber and plywood showing up at a home construction job site. If it isn’t there, not much will get done.</div>
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A higher protein diet also has a natural diuretic effect. Individuals with extra weight are often sluggish, and hold extra water. This not only makes their blood pressure go up, as their heart tries to push harder to move the stagnation, but the extra water in connective tissues also gets directly in the way of fat burning. When you eat a higher protein diet then an important blood protein called albumin will increase. As albumin increases, through osmotic force, it draws water back out of your connective tissues, thus helping you get rid of fluid retention. If you have <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref13" id="inline13" style="color: #336699; text-decoration: none;" title="too much inflammation">too much inflammation<sup style="font-size: 9px;">13</sup></a>, then your kidneys may leak albumin into your urine, provoking fluid retention, weight problems, and significant cardiovascular risk.</div>
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A major problem of lower protein diets is just the opposite – the more carbohydrates overweight people eat, the more fluids they retain. Further, higher carbohydrate meals stimulate too much leptin production, in turn provoking leptin resistance and inappropriate desire for more carbohydrates. Too many carbohydrates cause your willpower to be in a constant wrestling match with out-of-balance leptin. It is rather obvious from the amount of yo-yo dieting in our society that misguided leptin usually wins. The best way to win the wrestling match is to not have it in the first place, meaning eat fewer carbohydrates.</div>
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When weight is lost on a higher carbohydrate diet it is much more likely that people will hit a plateau in a few months that they cannot get past, long before the goal weight is reached. Successful ongoing weight loss is much easier, and much less prone to stubborn plateaus, when your basic diet is higher in quality protein.</div>
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More Whey Protein Facts</h2>
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One reason unrelated to weight loss that I really like whey protein is that it helps your body make its most important antioxidant and immune support compound, glutathione. Forty-five grams of whey protein per day has been shown to <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref14" id="inline14 " style="color: #336699; text-decoration: none;" title="boost glutathione levels">boost glutathione levels<sup style="font-size: 9px;">14</sup></a> in immune cells by 24 percent over a two week period of intake, whereas 15 grams per day was not effective. Further, many molecular weights of the proteins are in the <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref15" id="inline15" style="color: #336699; text-decoration: none;" title="immunoglobulin range">immunoglobulin range<sup style="font-size: 9px;">15</sup></a>, meaning that your body can easily use them, if needed, to mount a more effective immune response. Leucine, as a key signal for DNA protein synthesis, is important to the rate at which your body can <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref16" id="inline16" style="color: #336699; text-decoration: none;" title="manufacture immune cells">manufacture immune cells<sup style="font-size: 9px;">16</sup></a> in a time of need.</div>
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Whey protein has been extensively tested as an enhancement to <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref17" id="inline17" style="color: #336699; text-decoration: none;" title="athletic performance">athletic performance<sup style="font-size: 9px;">17</sup></a>, and has been shown to help <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref18" id="inline18" style="color: #336699; text-decoration: none;" title="build strength">build strength<sup style="font-size: 9px;">18</sup></a>. </div>
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Polycystic ovary syndrome (PCOS) is a female insulin-resistance and leptin driven endocrine problem that results in obesity, facial hair growth, and acne. Researchers compared a lower calorie diet fortified with 60 grams of <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref19" id="inline19" style="color: #336699; text-decoration: none;" title="whey protein">whey protein<sup style="font-size: 9px;">19</sup></a> compared to 60 grams of carbohydrates. After a two month program the whey protein group lost on average six more pounds of fat, while dropping total cholesterol by 33 more points, compared to the carbohydrate group.</div>
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Another study of 95 men and 32 women used a 15 gram whey protein meal replacement for two meals a day for six months, and then switched to one meal replacement per day for six more months. While this amount of whey protein is significantly below what I would recommend to assist weight loss, the results of the trial were still quite good. During the first six months participants lost<a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref20" id="inline20" style="color: #336699; text-decoration: none;" title="20 pounds">20 pounds<sup style="font-size: 9px;">20</sup></a> on average. In the next six months, on only 15 grams of whey protein per day, they kept their weight off and lost another two pounds. Further, many key parameters of cardiovascular health and leptin fitness were improved during the study, including decreases in total cholesterol,<span class="term" style="border-bottom-color: green; border-bottom-style: dashed; border-bottom-width: 1px; border-left-color: green; border-left-style: dashed; border-left-width: 0px; border-right-color: green; border-right-style: dashed; border-right-width: 0px; border-top-color: green; border-top-style: dashed; border-top-width: 0px; cursor: help; position: relative;">LDL cholesterol</span>, triglycerides, glucose, insulin, and systolic and diastolic blood pressure, while <span class="term" style="border-bottom-color: green; border-bottom-style: dashed; border-bottom-width: 1px; border-left-color: green; border-left-style: dashed; border-left-width: 0px; border-right-color: green; border-right-style: dashed; border-right-width: 0px; border-top-color: green; border-top-style: dashed; border-top-width: 0px; cursor: help; position: relative;">HDL Cholesterol</span> increased.</div>
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Many people involved alternative health are under the false impression that a high protein diet is acid forming, and thus bad for bones. Whey protein is actually <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref21" id="inline21" style="color: #336699; text-decoration: none;" title="good for bones">good for bones<sup style="font-size: 9px;">21</sup></a>. Forty grams of whey protein per day for six months increased bone mineral density in <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref22" id="inline22" style="color: #336699; text-decoration: none;" title="young women">young women<sup style="font-size: 9px;">22</sup></a> by a statistically significant 1.57 percent, and in <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref23" id="inline23" style="color: #336699; text-decoration: none;" title="postmenopausal ">postmenopausal </a>women by a statistically significant 1.21 percent. Plenty of fresh fruits and vegetables, along with a higher protein diet, is never bad for bones. In fact, research shows that <a href="http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/#ref24" id="inline24" style="color: #336699; text-decoration: none;" title="low protein">low protein<sup style="font-size: 9px;">24</sup></a> leads to bone loss. Fruits and vegetables provide the alkaline mineral buffers so that protein can work in a healthy way, including the support of bone growth. Protecting against bone loss during weight loss is very important; whey protein is an excellent food to have in your corner.</div>
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It is true that some people have lost muscle mass, are inactive, and may have significantly compromised health to the point they have some difficulty metabolizing higher amounts of protein (they tend to have difficulty eating almost anything). If you fall into this category, the way to metabolize more protein is to gradually increase your intake while you simultaneously improve your fitness. As you build strength, you will be far healthier, your pH will be better, and you will be able to get the benefits of eating a higher protein diet; for most people, it is simply a matter of increasing protein and reducing carbohydrates. </div>
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Higher amounts of high quality, leucine rich protein are needed for fitness, healthy weight loss, and to maintain weight following a weight loss program. This is one of many important strategies to improve the function of leptin in your metabolism, which is the key to successful weight loss and keeping the weight off once you have lost it.</div>
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<span class="Apple-style-span" style="color: #3d85c6; font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><b>ORIGINAL SOURCE: </b></span></div>
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<span class="Apple-style-span" style="line-height: normal;"><span class="Apple-style-span" style="color: #3d85c6; font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><b>Thursday, April 18, 2013 </b></span></span></div>
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<span class="Apple-style-span" style="color: #3d85c6; font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><b><span class="Apple-style-span" style="line-height: normal;">Byron J. Richards, </span><span class="Apple-style-span" style="line-height: normal;">Board Certified Clinical Nutritionist</span></b></span></div>
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<span class="Apple-style-span" style="line-height: normal;"><span class="Apple-style-span" style="color: #3d85c6; font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><b>http://www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/</b></span></span></div>
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Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-71117688403490710422013-04-21T21:09:00.003+10:002014-09-27T10:03:00.118+10:00Jump Start Menu Plan from the Beginning of my Weight Loss Journey <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiekjg2MIgWLjOpgdqqK0ExY1TaA8pnwFOsCamxOy9Ye6PTQMkltQX1VVibt1utCkEGktDc7SrDFF7wWhGsrLQB5anASmG5GzICOM5HPeOay3ZvQ_khKe7JYPPLoFOs0cWnV9GZ2t3lmGRs/s1600/fit+club+united+loose+weight+naturally.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiekjg2MIgWLjOpgdqqK0ExY1TaA8pnwFOsCamxOy9Ye6PTQMkltQX1VVibt1utCkEGktDc7SrDFF7wWhGsrLQB5anASmG5GzICOM5HPeOay3ZvQ_khKe7JYPPLoFOs0cWnV9GZ2t3lmGRs/s1600/fit+club+united+loose+weight+naturally.jpg" height="400" width="398" /></a></div>
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<span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: xx-small;"><b><i>*Disclaimer*</i></b></span></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<span class="Apple-style-span" style="font-family: Arial; font-size: 9px;"><span class="Apple-style-span" style="color: #666666;"><i>Consumers who use Herbalife</i><span style="font: normal normal normal 5px/normal Arial;"><i>® </i></span><i>Formula 1 twice per </i></span></span></div>
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<i><span class="Apple-style-span" style="color: #666666;">day as part of a healthy lifestyle can generally expect to </span></i></div>
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<i><span class="Apple-style-span" style="color: #666666;">lose around 0.5 to 1 pound per week. Participants in </span></i></div>
<div style="font: normal normal normal 9px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<i><span class="Apple-style-span" style="color: #666666;">a 12-week single-blind study used Formula 1 twice per </span></i></div>
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<i><span class="Apple-style-span" style="color: #666666;">day (once as a meal and once as a snack) with a reduced </span></i></div>
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<i><span class="Apple-style-span" style="color: #666666;">calorie diet and a goal of 30 minutes of exercise per </span></i></div>
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<i><span class="Apple-style-span" style="color: #666666;">day. Participants followed either a high protein diet or </span></i></div>
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<i><span class="Apple-style-span" style="color: #666666;">a standard protein diet. Participants in both groups lost </span></i></div>
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<i><span class="Apple-style-span" style="color: #666666;">about 8.5 pounds. </span></i></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 20px;"><span data-reactid=".r[1].[0].[0].[0].[0].[0].[0].[1].[1].[0].[0].[0].[0].[1].[2][1].[0]" style="color: red;"><b>UPDATES:</b></span></span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 20px;"><span data-reactid=".r[1].[0].[0].[0].[0].[0].[0].[1].[1].[0].[0].[0].[0].[1].[2][1].[0]"> I have changed my Instagram to</span><span data-reactid=".r[1].[0].[0].[0].[0].[0].[0].[1].[1].[0].[0].[0].[0].[1].[2][1].[2]"> </span><a data-reactid=".r[1].[0].[0].[0].[0].[0].[0].[1].[1].[0].[0].[0].[0].[1].[2][1].[3]" href="http://instagram.com/FitClubUnited" style="color: #60a805; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: underline;">@FitClubUnited</a><span data-reactid=".r[1].[0].[0].[0].[0].[0].[0].[1].[1].[0].[0].[0].[0].[1].[2][1].[4]">, </span></span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 20px;"><span data-reactid=".r[1].[0].[0].[0].[0].[0].[0].[1].[1].[0].[0].[0].[0].[1].[2][1].[4]">where you may follow my weight loss journey. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqzqF5ieEJ6mUACfkh7sKZ_CThQLRYB7qJxf0EaSFHfSCMAMAVy7qnaysq_NG8NhjWK1llFiEkmJrP82QA1_o5bSqLClZDYEwW2HvudkqkLsyhhti_9doB9u1D_mWr56EYGKO9lpRxCGjX/s1600/Screen+shot+2014-09-22+at+1.24.02+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqzqF5ieEJ6mUACfkh7sKZ_CThQLRYB7qJxf0EaSFHfSCMAMAVy7qnaysq_NG8NhjWK1llFiEkmJrP82QA1_o5bSqLClZDYEwW2HvudkqkLsyhhti_9doB9u1D_mWr56EYGKO9lpRxCGjX/s1600/Screen+shot+2014-09-22+at+1.24.02+AM.png" height="327" width="400" /></a></div>
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<span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: xx-small;"><b><i>*Disclaimer*</i></b></span></div>
<div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<span class="Apple-style-span" style="font-family: Arial; font-size: 9px;"><span class="Apple-style-span" style="color: #666666;"><i>Consumers who use Herbalife</i><span style="font: normal normal normal 5px/normal Arial;"><i>® </i></span><i>Formula 1 twice per </i></span></span></div>
<div style="font: normal normal normal 9px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<i><span class="Apple-style-span" style="color: #666666;">day as part of a healthy lifestyle can generally expect to </span></i></div>
<div style="font: normal normal normal 9px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<i><span class="Apple-style-span" style="color: #666666;">lose around 0.5 to 1 pound per week. Participants in </span></i></div>
<div style="font: normal normal normal 9px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<i><span class="Apple-style-span" style="color: #666666;">a 12-week single-blind study used Formula 1 twice per </span></i></div>
<div style="font: normal normal normal 9px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<i><span class="Apple-style-span" style="color: #666666;">day (once as a meal and once as a snack) with a reduced </span></i></div>
<div style="font: normal normal normal 9px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<i><span class="Apple-style-span" style="color: #666666;">calorie diet and a goal of 30 minutes of exercise per </span></i></div>
<div style="font: normal normal normal 9px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<i><span class="Apple-style-span" style="color: #666666;">day. Participants followed either a high protein diet or </span></i></div>
<div style="font: normal normal normal 9px/normal Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<i><span class="Apple-style-span" style="color: #666666;">a standard protein diet. Participants in both groups lost </span></i></div>
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<i><span class="Apple-style-span" style="color: #666666;">about 8.5 pounds. </span></i></div>
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<i><span class="Apple-style-span" style="color: #666666;"><br /></span></i></div>
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<span class="Apple-style-span" style="color: #6aa84f; font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><b>(Current progress photo update above, as of April 2014)</b></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #454545;">Many of you have asked for my story of how I've lost weight fast and how I'm currently still loosing weight on "this diet?" Well first of all, it's not a "diet," it's a change in lifestyle. As a graphic designer with constant projects night after night sitting on the computer + mom of 2 little ones, life became a challenge for me since I simply didn't have time for myself anymore. I would barely sleep and skipped meals throughout the day because of all the stress and opted to eat as I went. In a matter of months, without a doubt of realization It wasn't until i visited my sister whom lives out-of-state to ask me, "Val, what happened to you?!?!" It wasn't until that moment that I truly realized I had to change....not change myself only, but change my family's lifestyle as well. I learned that I needed to plan my meals ahead of time and turned to Weight Watcher's where I learned to count my points and bought a bunch of healthy eating cookbooks in order to turn my fridge around from having just "food" to colorful fruits & veggies. I have made alterations that have made a big difference in my weight loss<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">. Simple <span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">habits <span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">like not using regular o<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">ils to cook but</span></span></span></span> rathe<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">r </span></span><span class="Apple-style-span" style="color: #444444; line-height: 16px;"><i style="color: inherit; font-style: normal;">sauté my veggies, egg whites, and </i><span style="color: inherit; font-style: normal;">meats</span><i style="color: inherit; font-style: normal;"> with a </i><span style="color: inherit; font-style: normal;">teaspoon o<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">f</span></span><i style="color: inherit; font-style: normal;"> coconut oil or cooking spray and season with <i>a </i></i><span style="color: inherit; font-style: normal;">pinch of sea-salt</span><i style="color: inherit; font-style: normal;"> or no-salt substitutions like Mrs. Dash<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>, </i></span>fresh green onions, garlic, Italian herbs, and much more. See below a list of healthy seasonings and condiments.</i></span></span><br />
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<b><span class="Apple-style-span" style="color: #6aa84f; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Clean out the Fridge & Pantry and starting Filling it with these Healthy Options:</span></b></div>
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<span class="Apple-style-span" style="color: #6aa84f; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 16px;"><b>How does Herbalife Shakes work with all this? </b></span></span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 16px;">Not everyone has the luxury of time to cook a healthy home cooked meal 3 times a day, especially me! Therefore, instead of skipping breakfast, I chose to bring in Herbalife Shakes into my meals as a meal replacement 2 times a day for a <span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">jump start <span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">in my</span></span> weight loss in order to get myself motivated. Everyone needs a big boost in the beginning in order to motivate themselves to keep going and feel that they can do it<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">. These shakes when I first started my weight loss journey were a great option since </span>it was a meal replacement<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> shake </span>that contained up to 20 vitamins, minerals and essential nutrients. Along with 9 grams of protein and healthy fiber that helps support weight management.</span></span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 16px;">Below you may find three Meal Plan<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> sampl<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">es that <span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">work with <span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">this<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> protein meal replacement plan</span></span></span></span></span>, followed by categorized lists of fruits, veggies, grains, protein meals, and protein snacks along with their according portion size <i>(be strict with your portion size and DO NOT EXCEED IT). </i><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I personally started with meal plan B<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> and slowly progressed to meal plan A; however, ev<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">eryone<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">'s plan is different and your <span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">wellness coach can help you with this. </span></span></span></span></span></span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><b>All this information below is what has helped me personally to follow my own plan; however, it is important you contact your wellness coach so that they can help you accordingly to your goals.</b></span><br />
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<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b style="background-color: #b6d7a8;">EXTRA NOTE TO EACH DIET ABOVE:</b></span></div>
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<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><i style="background-color: #b6d7a8;">(The below will promote energy boost + smooth digestion) </i></b></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #454545;">• </span><b><span class="Apple-style-span" style="color: #6aa84f;">HOT TEA:</span></b><span class="Apple-style-span" style="color: #454545;"> With each meal, I make sure to drink a cup of Herbalife Raspberry Concentrate Tea (1/2 teaspoon) in water with Aloe Concentrate in Mango Flavor (1-2 capfuls). </span></span></div>
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<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><i>(OR)</i></b></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #454545;">•</span><b> <span class="Apple-style-span" style="color: #6aa84f;">ICED TEA:</span></b><span class="Apple-style-span" style="color: #454545;"> Prepare 1/2 Gallon Jug of water (equals 8 glasses of water) for the day and add 1 tablespoon of Herbalife Raspberry Tea Concentrate + 3-4 capfuls of Aloe Concentrate in Mango flavor and let it chill to drink it as Iced Tea throughout the day.</span></span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #454545;"><b><i>*My husband and I prefer the *Iced Tea* method in a 1/2 gallon jug everyday chilled, since it's so refreshing to drink throughout the day when on the run or at work (I even take mine to the gym to stay hydrated between workouts)!</i></b></span></span><br />
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<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b style="background-color: #b6d7a8;">IS WINE OK DURING WEIGHT LOSS?</b></span></div>
<span class="Apple-style-span" style="color: #454545; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Yes, the occasional <u>1 cup of wine</u> each day is okay to add to your diet (just do not exceed your 1 cup portion size, the less the better, since wine is very high in calories especially when you are seeking to loose weight). </span><br />
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<span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif;"><i>*Wine Facts* </i></span></div>
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<span class="Apple-style-span" style="color: #525252; line-height: 22px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><u>Five ounces </u>white or red wine = approximately <u>120 calories</u>. </span></span></div>
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<span class="Apple-style-span" style="color: #525252; line-height: 22px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Drink a <u>bottle of wine (4 glasses)</u>, and you’ll be consuming about <u>480 calories</u> </span></span></div>
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<span class="Apple-style-span" style="color: #525252; line-height: 22px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">(that’s the equivalent of two 20-ounce Cokes!).</span></span></div>
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<span class="Apple-style-span" style="line-height: 22px;"><span class="Apple-style-span" style="color: #6aa84f; font-family: Arial, Helvetica, sans-serif;"><b>MENU FOOD PLANNING, PORTION SIZES, & CALORIES</b></span></span></div>
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<b><span class="Apple-style-span" style="background-color: #b6d7a8; font-family: Arial, Helvetica, sans-serif;">BOOST WEIGHT LOSS WITH THESE TIPS:</span></b></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Exercise at least 3x a week for 30 mins (cardio,
walk, or do Insanity video's from your home). I enjoy either of the following 3 times a week: cardio, pilates, and sauna. <o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Watch your portion sizes and stick to the
attached guides and measurements listed above.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Make sure to eat 3 hours before going to sleep!
Do not eat anything before you go to sleep if you are hungry drink water + Herbalife aloe (infuse some natural fruit slices for a sweet and natural refreshing taste) to keep you full and fulfill any sweet temptations that you may get.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• As for quick meals or to learn how to cook clean, I signed up to <a href="http://emeals.com/"><span style="color: blue; text-decoration: none;">emeals.com</span></a> where I receive "eat
clean" recipes that are sent via email each week that are simple and
delicious to make. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">• Don't skip your meals and snacks so that your metabolism can keep working throughout the day! Herbalife makes it easy for you to take your shakes, meal bars, and snacks when your on the go. Otherwise, if you have time the night before, meal prep before hand your food for the next day; this is very important! </span></div>
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<b><u style="background-color: #b6d7a8;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">HOW I PREPARE MY SHAKES</span></u></b></div>
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<b><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Well balanced Herbalife Shake</span></b></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">• 1 cup of original almond milk, nonfat milk, or water</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">• Formula 1 Meal Replacement, available in a variety of flavors (2 scoops)</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">• Personalized Protein Powder (1 scoop)</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">• Prolessa Duo (1 scoop) - optional <span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">for fat burn</span></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">[Add the *Prolessa Duo* last to the mix, after 5 seconds of mixing everything else]</span></div>
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<i><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Your serving of fruit can be added to the shake and you may get creative as long as you</span></i></div>
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<i><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">do not exceed in your portion size or exceed your max calories.</span></i></div>
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<span class="Apple-style-span" style="color: #6aa84f; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">This <span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Diet Plan above was wh<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">at </span></span>worked for me personally to jump<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> start my weight loss.</span></span><br />
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<span class="Apple-style-span" style="color: #6aa84f; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span>However, I am still working towards reaching my weight loss goals. I strongly believe that eat<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">ing healthy and incorporating veggies and fruits, in the proper p<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">ortions </span>along with the combination of exercise <span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">and a strong mind<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> set you can achieve this s<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">uccess<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">.</span></span></span></span></span></span><br />
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<span class="Apple-style-span" style="color: #6aa84f; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">If you are looking to loose weight, stay positive....it's a lifestyle change not only for your body but <span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">your mind as well.<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> <3</span></span></span></span></span></span></span></span></span><br />
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Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-56308195878036101042013-04-21T18:20:00.001+10:002014-09-22T13:59:05.820+10:00DietBet - Lose weight. Have fun. Win money! (Join the Bet...starts Wednesday, April 24th!)<br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: xx-small; mso-bidi-font-family: Times;">Someone just introduced me into a new and exciting way to hold you accountable for your weight loss! A new online diet betting game called...<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUp8i-1aUzm5pU5CjDCaXNxpQ1W12rwh602M8MXWdPE7tHGnMv5ujFIqw6VSYLYl3gyKxAdICSHl_9lOjYMY8lUkhSUGyzrdd6sVzc9d87JEco0af7yLBv_IdUILSPTM2WGI3glXVWk7yd/s1600/Diet-Bet.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUp8i-1aUzm5pU5CjDCaXNxpQ1W12rwh602M8MXWdPE7tHGnMv5ujFIqw6VSYLYl3gyKxAdICSHl_9lOjYMY8lUkhSUGyzrdd6sVzc9d87JEco0af7yLBv_IdUILSPTM2WGI3glXVWk7yd/s1600/Diet-Bet.jpg" style="cursor: move;" /></span></a></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;"><o:p> </o:p></span><b><span style="font-family: Times; font-size: 19.0pt; mso-bidi-font-family: Times;">Lose weight. Have fun. Win money.</span></b></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: xx-small; mso-bidi-font-family: Times;">DietBet is a game where you've got 4 weeks to lose 4% of your starting weight. To begin, everyone puts money into the pot. After four weeks, whoever's hit their 4% goal is a winner and splits the pot.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #6aa84f;"><b>Watch the video on how this works:</b></span></span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: xx-small; mso-bidi-font-family: Times;">This sounds quite interesting; therefore, I decided to start my own bet to try it out! The dietbet starts on Wednesday, April 24th, 2013. Sign-up and bet $25 into the pot to enter the game.<o:p></o:p></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: xx-small; mso-bidi-font-family: Times;">It will be my first time doing this, as it probably will be for many of you. Therefore, to read more step by on how this works, visit the following link: <a href="http://www.dietbet.com/how-it-works"><span style="color: #0000ee;">http://www.dietbet.com/how-it-works</span></a><o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><span style="color: #589c3a; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;">Brief Summary of how DietBet Works:</span></b><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;"><o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="background-color: #b6d7a8; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">ON THE GO?! Download the DietBet iPhone App below: </span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: xx-small; mso-bidi-font-family: Times;"><a href="https://itunes.apple.com/us/app/dietbet-lose-weight.-make/id532353287?ls=1&mt=8"><span style="color: #0000ee; font-size: 13.0pt; text-decoration: none; text-underline: none;">https://itunes.apple.com/us/app/dietbet-lose-weight.-make/id532353287?ls=1&mt=8</span></a><o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">(Screen shot images above and active links on how this work, may be found via DietBet.com: <a href="http://www.dietbet.com/how-it-works">http://www.dietbet.com/how-it-works</a>)</span></div>
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Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.comtag:blogger.com,1999:blog-3228356271930352181.post-29617845706603987452013-04-21T05:32:00.000+10:002014-09-22T13:54:21.293+10:00Healthy Apple Pie Shake<span class="Apple-style-span" style="color: #676761; font-family: 'Open Sans', sans-serif; font-size: 13px; line-height: 20px;"></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4ENiwmZjP6cis-Gz8C0JiDieVReXACRhFyMAsXtticd9VKtMh1Ep6ecqKKGHoUg1xkXWTVO50v4r7-1wN6diPb16i-XLAv1qrejHjOpeqkGOfTkDOiQ6ceUzUQskhSEXwYjfJDy00Gc-z/s1600/apple+pie+shake.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4ENiwmZjP6cis-Gz8C0JiDieVReXACRhFyMAsXtticd9VKtMh1Ep6ecqKKGHoUg1xkXWTVO50v4r7-1wN6diPb16i-XLAv1qrejHjOpeqkGOfTkDOiQ6ceUzUQskhSEXwYjfJDy00Gc-z/s1600/apple+pie+shake.jpg" /></span></a></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">This delicious and refreshing Apple Pie shake is a quick breakfast that you can make on your way to work to get a boost in Vitamin C, Zinc, Iron, Calcium, and many other essential vitamin & minerals. Perfect for when your on-the-go! Get your blender or shaker cup ready and mix together the following:</span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">• Scoop of <span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">your favorite </span>Protein Powder Meal Replacement.</span></span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">• 1 cup of of almond milk </span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">• 1/4 cup of diced apples or apple sauce</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">• 1 tsp of nutmeg</span></div>
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">• 1 tsp of ground cinnamon.</span></div>
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Valita Galhttp://www.blogger.com/profile/14881944996886760714noreply@blogger.com