Curse you muffin Top go away

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AHHHHHHHHH my muffin top will not go away. Does this sound familiar?

Belly fat is a deep visceral fat that is  the most difficult fat to lose. It is impossible to spot-reduce. But once you begin to lean-out, you should start to lean-out all over, including your midsection. the two least efficient ways of losing your abdominal fat are the two things most people do: cardio and sit-ups. Cardio is good for your heart and lungs, and sit-ups will develop your core strength. However, there is limited benefit beyond that.

Everyone has abdominal muscle, it’s just impossible to see under layers of body fat. You need to reduce your body-fat percentage in order to develop that six pack, and the most efficient and effective method to lean-out is through diet and weight training. Definitely continue with the cardio and core training for the aforementioned reasons. However do not over do the cardio and neglect the strength training. Strength training is the only way to get that lean toned body and mid section that you seek.

Your diet is key in abdominal weight loss - not just calorie counting, but the kind of calories you consume. You should be increasing your protein intake while decreasing the amount of carbs you eat. A high protein/ low-glycemic diet works best to reduce that muffin top. Strength training needs to be done at least 3 times a week to start to increase your lean muscle tissue. For every pound of muscle that you gain, your resting metabolic rate is burning an additional 50 calories a day. The more muscle you gain the more efficient your body becomes at burning that belly fat and leaning out. Give yourself 3 months of dedicated weight lifting while adhering to a calorie-restricted diet, and you should see a significant change in that dreaded muffin top that we all hate.

STOP the MINDLESS EATING, what to do when hunger strikes and it’s not time to eat

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STOP the MINDLESS EATING, what to do when hunger strikes and it’s not time to eat.

You try to eat right, you plan your meals and the times to have them. You know how not to overeat during meals. You know the right foods to have with your meals and you know your doing good with your diet and overall meal planning, but wait! It’s not time for a meal yet! Not now! But I have hunger pangs and I have them now! I don’t want to wreck all my efforts to eat right but I have to eat right now! Is there anything I can do to get rid of these hunger pangs and not feel guilty about it? Well, there are some little things you can do in this crisis situation that will not only help curb those hunger pangs but be of some benefit to your overall daily plan as well. Here are some tips that will come in handy and will keep your diet in check as well.
For starters, keep busy. Read a book, call a friend, go for a walk, work on a puzzle or clean some part of your house. Keeping busy will often fend off those hunger pangs until your next mealtime. Make sure you drink plenty of water throughout the day. Often hunger pangs are really your body’s way of signaling thirst. If you drink enough water daily you will likely feel less hunger pangs. Also try to take a good multivitamin every day. Sometimes your body may signal hunger pangs due to a lack of certain nutrients. If you feel hungry between meals, try waiting for 10 minutes and see if the feeling goes away. In a lot of cases, they will be a false alarm and they will subside by the time 10 minutes passes. If all else fails, try these little snack ideas that will stop the hunger pangs without the guilt. Try a handful of fat-free chips with a little salsa. May be  a half cup of raw veggies like carrots, bell peppers, broccoli, celery and such. Perhaps 3-4 teaspoons of low fat cottage cheese or yogurt would be a better choice for you. One cup of fat-free popcorn or a handful of pretzels would also be good choices. Just remember this, when simply curbing hunger pangs between meals or at night time and you must snack to relieve them, it only takes a very small amount of whatever you choose to do the job and by the time they come back, it will probably be about meal time or bed time anyway so you will have cured the problem without taking a blow to your daily diet plan. Also people who think that three meals a day is the way to go are sadly mistaken. You need to be eating 5 to 6 small meals a day spaced out about every three hours. Never go longer then four hours between meals or you metabolism will slow down. You want your metabolism to run at its highest peak all day when we are trying to lose weight.
Follow these helpful tips and you will soon end the mindless eating that we all have issues with. I also like to post sticky notes in areas of the house that I am know to go to when I think I want something to eat and I know it’s not time. Things like do you need that? Is this going to get you in that Bikini? Anything that will trigger me to stop and think before I eat  .

5 steps to increase your Metabolism

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Metabolism is a natural body function that describes how fast your body is burning the food you eat. It's a wonderful mechanism that is capable of adjusting according to the current condition of your body. For example, when there is little food available for it to metabolize, such as in moments of hunger, your metabolism deliberately slows down to minimize consumption of food and energy. On the other hand, if there is a constant supply of food, it will work at a faster pace to digest what you have ingested. When your metabolic rate is fast, there is little chance that it will store fat. Thus, you need to rev up your metabolism if you want to lose weight.

Here are some tips to boost your metabolism:

1. Eat breakfast. Your mother's constant reminder for you never to skip this most important meal of the day was valid, like most any other concern she has reminded you of. When you break the fast of the night before, you jump start your metabolism and start the process of calorie burning. Besides, a good hearty breakfast will prevent you from snacking a perk-me-up cup of coffee and sugar-filled donuts that are chock full of calories.

2. Eat every two to three hours. This is perhaps the best thing about losing weight-- you can eat frequent meals. However, when we say eat frequently, we do mean eat small meals not large portions. The rationale behind this is that by giving your body food often, you keep your metabolism humming. This is not an excuse to feast on junk, however. Refer to the next item.

3. Eat foods that boost your metabolism. Not all foods can rev up metabolism. Protein-rich foods are ideal since it takes the body a huge amount of energy to digest it and because of this process, your metabolic rate increases. Legumes, beans, lean meat, seafood and dairy products like egg and cheese are examples of these. Complex carbohydrates found in fruits, vegetables and whole grains are also great for your metabolism. Avoid saturated fats and simple sugars found in processed items because they only add require small amounts of energy to digest. Plus, they convert any unused calories into fat that gets stored in your bodies that cause weight gain.

4. Exercise. Nothing boosts your metabolism than physical activity. When you increase your activity levels, you will need more energy to fuel the activity. Any corresponding energy demands on your body will increase your metabolic rate and cause you to lose weight. When you engage in cardiovascular and resistance-training exercises, you get the added benefit of increased calorie burn even hours after your workout for faster weight loss.

5. Drink lots of water. When you drink water, your body will have to utilize energy to warm it up for the body to use. This boosts your metabolic rate. And since the process can last anywhere from thirty minutes to an hour, you can take advantage of it by drinking a glass or two at least 20 minutes before you take in solid food. The colder the water, the more energy it is going to take to warm it up.

healthy eats, Protein carrot cake bars and Brownie Protein Bars

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Ok folks as promised here ya go. I made both of these this evening and they are both very yummy. FYI they are not super sweet so if you want something sweeter i would suggest adding another 1/4 cup of splenda to each recipe. just make sure you remember that the nutritional content will change. 1 packet of splenda has about 3 carbs. it says calorie free but its really not
please go try these. i made them to take the place of my sweet tooth. if you can not find oat flour you can just make your own from oats that you grind up in the food processor. just turn them to powder and you will be fine.
enjoy

Carrot Cake Protein Bars
Calories: 94
Fats: 1.25 grams
Carbs: 10 grams
Protein: 10 grams

Ingredients:      

• 1 cup oat flour
• 2 scoops vanilla whey protein
• 2 tsp cinnamon
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/8 tsp allspice
• 1/8 tsp nutmeg
• 4 egg whites
• 3/4 cup Splenda, Truvia, or Ideal
• 8 oz baby food carrots
• 4 oz water

Directions:

1.     Preheat oven to 350 degrees.

2.     Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a bowl.

3.     Mix egg whites, Splenda, Truvia, or Ideal, baby food carrots and water (optional) in a bowl.

4.     Add wet ingredients to dry ingredients and mix together.

5.     Spray glass pyrex dish with non-stick butter spray.

6.     Pour ingredients into dish.

7.     Bake 20-30 minutes.

Makes 16 squares, 2 squares per serving

Chocolate Protein Bars

Calories:  96

Fat:  1.4 grams

Carbs:  12 grams

Protein: 10 grams

Ingredients:

1 cup Oat Flour

4 Egg Whites

2 scoops Vanilla Whey Protein Powder

½ cup Splenda, Truvia, or Ideal

½ tsp Baking Soda

¼ tsp Salt

8oz Berry flavored Baby Food

3 tbsp Baking Cocoa

4oz Water

Directions:

1.       Preheat oven to 350 degrees.

2.       Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.

3.       Mix wet ingredients (egg whites, Splenda, Truvia, or Ideal, Berry flavored Baby Food,Water) together in a medium sized bowl.

4.       Add wet ingredients to dry ingredients and mix together.

5.       Spray cooking dish with a non stick butter spray and add batter to dish.

6.       Bake 20-30 minutes in oven.

Makes 16 squares, serving size=2 bars.

 

WHAT IS A CALORIE?

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Calorie. We have all heard that word, right? Empty calorie, reduced calorie, cutting calories, bad calories, counting calories...but do we even know what a calorie is?

Definition - a calorie is the amount of energy, or heat, it takes to raise the temperature of 1 gram of water 1 degree Celsius (1.8 degrees Fahrenheit). One calorie is equal to 4.184 joules, a common unit of energy used in the physical sciences.

 Wow, fascinating, it raises water 1 degree...woo-hoo...(can you get the sarcasm that I'm laying down?) Now, I'm sure that is great information for somebody, somewhere, but to me, it means nothing. What I do like knowing is that 1 pound = 3500 calories. Now that's the good stuff! That's the kind of information on the calorie I need to know!

Weight loss is a very simple equation; more calories get used than go in = weight loss. Let's say you are a woman who normally eats 2000 cal/day. If you reduced your intake to 1500 cal/day you would lose 1 pound in 7 days. Now let's say you also worked out and used an extra 500 cal/day. You would be losing 2lbs/ week! The same goes in reverse. If you are consuming more calories than you are expending, you will gain weight; it's just a fact.

Not sure how many calories you need per day? There are many websites that have calorie calculators to find out just that! All these are just an estimate. To know the exact amount you burn is a little harder. I personally use the bodybugg. The thing is awesome and shows you just how many calories you are burning even while you are sleeping. It takes all the guess work out of losing weight. I love my bugg.  Knowing how many calories you need per day is a great step to weight loss and a healthier you. When you know what your body needs, you can supply it with the proper nutrition and the right amount of it!

Remember that achieving the body you want is 80% nutrition and diet, and 20% physical activity. You can exercise hours a day but if you fuel your body with crap that is what you will get. Remember you are what you eat. Summer will be here before you know it and if you want that Bikini body of your dreams start fueling you body with the proper nutrition. Need tips just ask. I have lost over a 100 pounds to I know a little about calorie counting and proper nutrition.

Good luck

Why it is Important to set Goals

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Do you know exactly what you want in life? Do you have plans and goals? Are they concrete or just wishful thinking? Whatever you want to do, be or have in life begins with knowing exactly what you want. This may sound basic but ignore this vital first step. If you don’t know what you want how can you ever expect to achieve the life of your dreams. Set goals for yourself and don’t just keep your goal list in your head. Write your goals down on paper. You may ask why is writing my goals down so important.

First, setting a goal on paper brings clarity and focus to it. There is a saying "Whatever you Focus on will grow." If you only focus on what is currently happening in your life, that is what will grow. If you begin to gather your mental energy together to focus on what you want for your future, then you create something new, rather than more of "what is."

There is great power in the act of writing your goals on paper, of focusing your thoughts on whatever you want to be, do or have. Chalene Johnson is big on keeping a to-do list and focusing on your push goals.

So how do you decide what you really want?

Begin by thinking about what is important to you. It's a big world out there with millions of choices in it. Do you want financial freedom? Do you want a new house, a new job? Perhaps you'd like to make money doing something you love. For me it’s a combo of all of those things.

The first question you have to ask yourself is "Why do I want this? How will my life be different if I achieve this goal?" Notice how you feel in response to this question. If you say you want financial freedom, exactly WHY do you want that? What would it mean to you?

Sometimes we say we want things because we have been conditioned to believe they are important. The idea of setting a goal is so you can find out what is important to you, not to your parents or friends or what you've seen in the media about what people should want. Last year I set a goal to compete in a half marathon. I didn’t do this to impress anybody. I did this for me. I did this to prove to myself that I could do it.

Next, make a list of whatever comes into your mind. It could be 100 things you want to be, do or have. Go over the list and pick out some highlights that feel most important to you. Do they have a theme? Perhaps you see things on your list like "spend more time with my children" or "take trips with my spouse." If you see a trend, what would make it possible for you to do one thing that might lead to all these others?

When you see trends emerge, write these on another list. Try to rank them in the order of importance. If you have one very big goal, ultimate goal, that will take care of all the others by achieving it, like, say, "financial freedom", what steps could you take to get there?  Don't focus on the "how" but focus on the end result.

The steps you take to achieve your ultimate goal are also goals in themselves. As you achieve these smaller goals, you will be inspired by your actions to continue.

Now comes the fun part. Visualize yourself achieving your goal. What will my life look like if I achieve my goals. Ask yourself this question each day, in the morning and at night before you go to bed. Dream of reaching your goal and how you will feel when you achieve it.

As you go through out your day listen to your inner voice. Be ready to follow whatever signs you receive. Think of ways to make your goals become reality. Is there a way you could do something you love or follow a passion part-time? Do whatever it takes to carry you to your goal. Keep a separate list of goals achieved and refer back to it often. Be thankful for each goal you achieve. Remember anything worth having never comes easy. I push myself every day and everything I do moves me closer to my push goal. From here on out decide what you want and go after it. There are no short cuts to success. It takes hard work and dedication to achieve the things you desire in life.

Now I challenge you what are you goals? Decide what you want, Commit to doing whatever it takes to achieve your goals, and you will Succeed.

NEW YEARS IS GONE, SPRING IN HERE, A 2ND CHANCE FOR A NEW YOU

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"3, 2, 1...Happy New Year!" Remember hearing this not that long ago? It signals the end of one year and a new bright beginning for another. And of course with New Years comes...say it with me...New Year's RESOLUTIONS!

So let me ask you this. Were you one of the millions of people that decided that very next day, January 1st, you were going to change your life? Were you motivated and excited and knew that this year would be the year for you to lose weight, quit smoking, stop drinking, eat better, etc.? You just knew nothing was going to stop you. You were going to be on fire, and crazy focused on your goal having nothing else in your sights but the sweet vision of victory...this time you were going to do it!

Now fast forward. How's that working out for you? If you're like most people your motivation starts to fade as life "gets in the way". Don't worry...you are not alone. While 52% of all of the participants in a resolution study believed that they would accomplish their goals, only 12% actually achieved them.

Now don't fret. Although New Year's may be long gone, we now have another chance. It's a little thing I like to call Spring, and in my opinion, it's the perfect time to make real changes. There's a noticeable change in the weather, the trees are coming back to life, the birds are singing, and the flowers start to bloom; why not jump right on that bandwagon of change and ride it all the way home?

To kick off this new adventure I have declared a holiday; a Spring "New Year's Eve" if you will. I call it "I-Blew-It-With-New-Years-But-Now-It's-Spring" day! It's a day of celebration and mapping out changes for our lives. This is your time! This time you are going to make the changes you so desire. This time you will succeed!

First: Decide on one goal at a time. If you want to eat better, exercise, quit smoking, spend more time with the family, get a raise, take more vacations...well, how can you even figure out where to start? Pick one.

Second: Set realistic goals. The goals need to be small and be able to really be worked into your life. If you don't have time to work out two hours a day but can manage thirty minutes on your lunch hour, that's what you aim for!

Third: Make a plan. Now that you have one single goal in mind, make a plan to accomplish it. Write it down, make it realistic, and set short term goals. One of my favorite authors, Brian Tracy, says to "focus on one goal and do something each and every day that works toward that goal".

Fourth: Expect setbacks. Life is full of sucker punches and curve balls; you have to expect these and know that if (and when) you get thrown off track you can just as easily jump right back on. Do not wait until a new week or month to "start again", start immediately. If you splurged on a big (unhealthy) lunch, don't get over-emotional about it, just hop back on board with a healthy dinner that evening.

Now that you have the tools, I want you to go forth and conquer! You can do this, I promise you. You are stronger than you think and can accomplish anything you set your mind to. Just take it slow, focus on one goal at a time and do something every day that gets you closer to that goal. New Year's is over but I-Blew-It -With-New-Years-But -Now-It's-Spring Day is here and it's your new start to ROCK IT!

Yummy Pumpkin Pie stovetop oatmeal

Todays Breakfast of choice

CREAMY STOVETOP PUMKIN OATMEAL

1/3 CUP OLD-FASHIONED OATS
1/2 SCOOP OF ISOPURE ZERO CARB VANILLA PROTEIN POWDER
3/4 CUP WATER
1/4 CUP VOSKOS GREEK YOGURT
1/4 CUP CANNED PUMPKIN
2 TBSP TORANI SUGAR FREE PUMPKIN PIE SYRUP OR GINGERBREAD
DASH PUMPKIN PIE SPICE
5 GRAMS OF DATES CHOPPED

DIRECTIONS
COOK OATS PER DIRECTIONS
STIR IN PUMPKIN, PROTEIN POWDER, SYRUP, AND SUGAR SUBSTITUTE IF NEEDED
ONCE THOROUGHLY HEATED REMOVE FROM HEAT AND STIR IN YOGURT
TOP WITH CHOPPED DATES
MIX IN BEFORE SERVING

NUTRITION
CALORIES 218
CALORIES FROM FAT 22.5 GRAMS
FAT 2.5 GRAMS
CHOLESTEROL 5MG
SODIUM 120 MG
TOTAL CARBS 27.46
DIETARY FIBER 5.43 GRAMS
SUGARS 6.95 GRAMS
PROTEIN 22.92 GRAMS



THIS WAS SO YUMMY. GIVE IT A TRY.

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SHAKEOLOGY THE HEALTHIEST MEAL OF THE DAY. REPLACE ONE MEAL A DAY WITH A DELICIOUS SHAKE AND LOOSE WEIGHT, AND INCREASE ENERGY. LOWER CHOLESTEROL TOO

MY MUST HAVES FOR A HEALTHY KITCHEN

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As many know I was not always the thin put together person that I am today. I for many years was the constant yo-yo dieter. I tried every pill, potion, or crazy piece of exercise equipment that came out. I am sad to say I even had the thigh master. If it was advertized in a magazine or on the television I would give up hard earned money in hopes that it would be the right fit for me. However I learned the hard way that if its seems to easy then it probably is. Being fit and healthy takes dedication and determination. I have been as small as a size 6 and at my heaviest a size 22. I have been every size in between. When I say I know what you are going through I truly mean it. It’s still a battle for me. But my health and how I feel physically keeps me from indulging in things that I know do nothing for me. I had to change my mind set and stop rewarding myself with food but reward myself with positive things.

 I love to run. I completed a half marathon last year. Something I never thought I would be able to do but I did. I reward myself with new workout clothes, new shoes and whenever a new workout program  comes out from beachbody I grab it. I schedule my workouts everyday and never miss one. If I say I am going to do something I follow through. I am proud to say that I am almost 38 and have never felt better in my life. Nothing tastes as good as being fit and healthy feels. I remind myself of this every day. However there are food choices you can make that help curb your desire for unhealthy food .

Over the years I have found several things that still allow me to eat what I want but in a healthier way. Stop telling people you are on a diet. Diets don’t work. Instead commit to a healthier lifestyle. It takes 21 days to create a habit. So commit to eating healthier and exercising everyday for the next 21 days. Once you see how wonderful you feel and how much energy you have you will not want to go back to your unhealthy ways.

Here are some of my kitchen staples that I keep on hand at all time.

Capella drops, these are calorie free and offer a lot of flavor. They come in every flavor you can think of such as cheesecake flavor, and blueberry crumble to name a few  and make great addictions to oatmeal and protein shakes

Torani sugar free flavored syrups. Peanut butter and chocolate chip cookie dough are my favorite. Love them in my protein shakes.

Old fashioned oatmeal. There are so many ways you can have oatmeal. Think outside the box. You can bake it and add many things to it and have a delicious breakfast for less then 250 calories and have the right protein, carb, to fat ratio. Some tasty recipes to come later like Soma bakes oatmeal. And it does taste like a girl scout cookie

Shirataki noodles  also called miracle noodles. Love these. They give the texture of noodles but no calories. I keep these on hand all the time. I never eat pasta anymore

Whey protein powder-  I keep a supply of this on hand and in many flavors. I have peanut butter, banana, vanilla, chocolate, cookies and cream, cinnamon bun, apple pie , all delish. If you have never tried whey protein you should. I have a protein shake every night as my 5^th meal. Eating lean protein before bed keeps your body from eating its muscle while you sleep. This is a must for someone who is trying to build lean muscle mass

Egg whites in the carton, I stock pile on these love them

Truvia, and stevia flavored drops. If at all possible try to start using more natural sugar alternatives. It is hard even for me but I try every day. I recently starting using the stevia drops and Truvia and I am proud to say that they taste pretty good.

Shakeology- this is always one of my meals for the day, sometimes its breakfast or lunch, sometimes it’s a snack. It’s the best nutritional shake on the planet www.shakeology.com/bionut to see what it’s all about.

PB2 love the stuff, it’s a peanut butter addicts greatest find. Only 45 calories in 2 tablespoons and tastes like real peanut butter. I keep tons of this in my pantry

walden farms condiments. They are calories free and taste so good. I love the Carmel dip, chocolate Dip, BBQ sauce, Peanut spread, maple syrup, chocolate syrup, and carmel syrup.

Incorporate some of these delicious alternatives into your kitchen and eating plans and you will be on your way to a healthier lifestyle. Small changes add up so switch out a few of your higher calorie items for ones that satisfy your taste buds for a fraction of the calories and fat.

REMEMBER EVERYTHING IN MODERATION.

Portion control its Important

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Portions are some of the hardest things to control. It is fairly simple to think, no cookies but when it comes to 2 cookies, what is 1 more cookie? Looking to use leftovers but do not want to eat them all? Here are some tips to control your portions and help you lose weight.
Here are 10 Tips that may help with Portion control and lets face it when trying to loose weight its all about Portion control and keeping your calories in check.

1. Break down all leftovers into single serving meals and store them that way. This way when you pick them out of the refrigerator you are not tempted to eat more than one serving.

2. Salad, just the lettuce and vegetables, are very low in calories and very high in proteins and fibers. This will fill you up and limit the amount of other food you eat. Feel free to eat as much as you want, but use as little topping as possible.I eat a salad with my dinner every night. I also you a low calorie dressing.

3. Break up the snacks into individual sized bags and keep them out of reach. You are less likely to get up and eat multiple bags of chips than you are to clean out a single large bag that is right next to you. I portion out all my snacks as soon as i bring them in the house and put them in ziploc bags. its makes it easy to just grab them when i get hungry in between meals and the calories are controled this way

4. Eat small snacks and meals throughout the  day. To do this, break the food up into portions while making it and then eat one portion every few hours, as opposed to eating one large meal and being hungry later. Five to six small meals is best when trying to loose weight

5. Do not place the food in front of you while you are eating. Instead, serve the food in a different room than you are eating. Eat in the living room but dish out the food in the kitchen. Out of sight, out of mind. I usually dish out my food and then put everything in containers and put it away. out of site out of mind.

6. Use a vegetable as a main course and meat as a side dish. This will limit how much meat you eat and increase your intake in healthy vegetables. This is good for decreasing fat and calorie intakes. I always do 3/4 my plate with low calories veggies. a serving of protein is about the size of your palm.

7. When eating out, designate half of the food as take home before you even start to eat. This way it is off your plate and away from your fork. This will also limit the size of dinner, making it a great way to limit calories.

8. If possible, order off the senior or the kids menu. These foods are smaller in size and they are often cheaper. If that is not possible, consider ordering a half or lunch sized meal.

9. Indulge in a small amount of forbidden foods every now and again. This does not mean eat a whole box of girl scout cookies (my diet un-doer) but rather have just the serving size and hide the box after that.

10. Drink plenty of water with your meal or snack. Often times the water is what your body is really craving, but since thirst is ignored and hunger is satisfied, the body says it is hungry instead of thirsty. In addition, the water will make you feel more full. I drink at least 100 onces of water a day. sometime more depending on what my fitness program was for the day

Enjoy these little hints to help you maintain a healthy portion controlled diet. Remember, even if you do not follow a diet, simply by eating less you can lose weight. Incorporate some of these tips and you will start to see some weight drop off. Make small changes that will stick. Don't think of it as a diet think of it as a healthy lifestyle change