Sunday, 28 April 2013

Fabulous Citrus Cucumber Water Fat Flush

Fabulous Citrus Cucumber Water Fat Flush - For those warm afternoons that will soon be here! Try it for 10 days and see what you think!

(Always use organic ingredients when available.)


1 grapefruit sliced

3 tangerines sectioned
1 cucumber sliced
1 small bunch ( a few sprigs ) of mint leaves
1 tray of ice ( or a quarter of a bag)
1/2 gal - 1 gal purified water (depending on the size of your pitcher) (you may also use unflavored mineral water as well)

1.   Wash grapefruit, tangerine cucumber and peppermint leaves. Slice cucumber, grapefruit and peel tangerine. Combine all ingredients fruits, vegetables, purified water, and ice into a large pitcher.

2.   Refrigerate for about 15 minutes.

Stir and Enjoy

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Quinoa Salad

Quinoa is a healthy choice for vegetarians since it is a source of complete protein. It is also easy to digest and cooks very fast (about 10 min). This is a very simple quinoa salad recipe. Replace zucchini and bell pepper with your favorite vegetables

Main Ingredients:

Quinoa: 1 cup
Water: 2 cups
Zucchini: 1, chopped
Red bell pepper: 1, chopped
Olive Oil: 1+2 tbsp
Fresh lemon juice: 2 tbsp
Fresh parsley: 2 tbsp, finely chopped


1. Rinse quinoa by running water over grains in a pot. Drain and add two cups of water and some salt to the pot.

2. Bring the water to boil. Simmer until water is absorbed (about 10-15 min). When cooked, quinoa will be translucent. Set aside.

3. In a frying pan, heat 1 tbsp olive oil. Add chopped bell pepper and saute for 5 min on medium-high heat. Add chopped zucchini, season with salt and pepper, and saute for 5 more min. Mix them with quinoa grains.

4. Add olive oil, lemon juice and parsley. Mix well and season with salt and pepper. Taste and adjust the lemon juice and seasoning.

Nutrition Facts
% Daily Value

Calories 337
Fat 17 g
26 %

Saturated 2.3 g 11 %
Trans Fat 0 g 0 %
Monounsaturated 10.8 g
Polyunsaturated 3.3 g
Cholesterol 0 mg
0 %
Potassium 428.9 mg
12 %
Carbohydrate 38.8 g
13 %
Fibers 4.6 g 18 %
Sugars 0.9 g
Protein 8.3 g
17 %
Vitamin A 12 %
Vitamin B1/Thiamin 15 %
Vitamin B2/Riboflavin 12 %
Vitamin B3/Niacin 5 %
Vitamin B5/Pantothenic Acid 5 %
Vitamin B6 16 %
Vitamin B9/Folate-Folic Acid 29 %
Vitamin B12 0 %
Vitamin C 21 %
Vitamin E 11 %
Calcium 4 %
Iron 16 %
Zinc 12 %

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Friday, 26 April 2013

Detox and Weight loss drink

To boost weight loss and for detox

 2L water,

1 medium cucumber,

1 lemon,

10-12 mint leaves.

Steep overnight in fridge and drink every day. Also great for general detox--including clear skin!

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A Great Outdoor Workout

Here is a great outdoor workout to try for a change. It's great to get outdoors while the weather is nice!

• Pair of good running shoes/trainers
• Light resistance band (can be carried with you in a pocket or pouch belt)
• Water bottle

Step 1: Jog to the park, 10 minutes

Start off your workout with a light jog to a neighbourhood park. Set a pace that’s appropriate for your fitness level.

Step 2: Find a park bench and switch to strength training, 5 minutes

• Dips: Sit on the bench and place your hands on either side of your behind, palms facing down. Lift your hips off the bench, bend at elbows and lower your behind towards the ground and back up. “You want to keep your elbows in and going straight backwards, and you want to keep your butt close to the bench,” says Trotter. Repeat 10 to 15 times.

• Step-ups: Facing the bench, place your right foot up on the bench seat. Make sure your entire foot, including your heel, is placed firmly on the bench. Then step up and down 10 to 15 times. Do the same with the left foot.

• Incline push-ups: This is a good way to do push-ups without a mat, explains Trotter. Get into push-up position with your hands on the bench seat and your feet or knees (depending on your preferred push-up style) on the ground. Do 10 to 15 push-ups.

Step 3: Jog around the park, 10 minutes

Tip: Breaking up your workout into intervals of cardio and strength training is a good way to beat boredom, says Trotter. It’s also a good motivational tool. “If you say to yourself, ’All I have to do is run for 10 minutes and then I get to do something else,' you’ll be motivated to keep going.”

Step 4: Resistance training, 5 minutes

• Row: Wrap your resistance band around a tree or sturdy pole. Stand and hold the ends of the band in each hand. Raise your arms to shoulder height, pull your elbows backwards and squeeze your shoulder blades together. Repeat 10 to 15 times.

“This exercise is great for strengthening your upper back, which is important because we sit so much in our daily lives,” says Trotter.

• Bicep curl: Stand on the middle of your resistance band, holding the ends of the band in each hand. Keeping your elbows tucked into your waist, bend your elbows so that your hands come up to your shoulders. Keep your upper arm (from your shoulder to your elbow) still during this exercise. Repeat 10 to 15 times.

Squats: Stand with your feet parallel to each other and shoulder-width apart. Stick your hips backward as if you were going to sit on a chair, then squeeze your buttocks and engage your abdominals as you stand back up.  “Make sure to keep your back nice and flat so that you don’t round forward,” Trotter advises.

Step 5: Jog home, 10 minutes.

Start out at your regular jogging pace. Slow down to a light jog then a walk when you’re five minutes from home, Trotter advises.

Step 6: Stretch.

Try some of these essential cool-down stretches to finish off your outdoor workout
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Tips for Exercising in the Summer

You may not be racing in the desert, but there are some things to keep in mind when it comes to exercising in the heat.

  • The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It's the hottest part of day. Generally, the early morning is the best time to workout, especially if it's going to be scorcher that day.  
  • Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, "hi-tech" running shirts and shorts. They are often made from material meant to keep you cool.  
  • Sunscreen is a must.  use SPF 45 just to be safe. It's important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.  
  • Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water.
  • Replenish your electrolyte and salt intake while exercising you can use SUCCEED capsules--small, simple packs of sodium and electrolytes that keep my system in check.  
  • If you can, choose shaded trails or pathways that keep you out of the sun.  
  • Check the weather forecast before you start your workout. If there's a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.  
  • Most importantly, listen to your body. Stop immediately if you're feeling dizzy, faint or nauseous.

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Jillian Michaels Blueberry Banana Muffin recipe

Blueberry Banana Muffins

Makes 12 muffins

Make up several batches and freeze what you don’t plan to eat right away. These are great for a before workout snack, breakfast or dessert.

  • Olive oil spray for the tin
  • 3/4 cup mashed very ripe bananas (about 2)
  • 3/4 cup nonfat plain yogurt
  • 1/2 cup honey
  • 1/3 cup olive oil
  • 2 teaspoons vanilla extract
  • 21/2 cups white whole-wheat flour
  • 2 teaspoons aluminum-free baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 generous cup fresh or frozen blueberries
  • 1/2 cup chopped walnuts, toasted (optional)
  1. Place an oven rack in the center of the oven, then preheat the oven to 425°F. Lightly spray a 12- cup muffin tin with olive oil or line with paper liners.
  2. In a large bowl, place the bananas, yogurt, honey, olive oil, and vanilla. Stir together until well mixed.
  3. In a separate bowl, sift together the fl our, baking powder, baking soda, and salt. Add the dry ingredients to the banana mixture and stir until just combined. Fold in the blueberries and the nuts, if using.
  4. Spoon the batter into the prepared muffin tin. Place the tin in the oven and reduce the heat to 400°F. Bake for 35 to 40 minutes, or until tops spring back when lightly touched. Let cool in the tin for 10 to 15 minutes before transferring to a cooling rack. Serve warm.
  5. For longer storage, let cool completely and store in an airtight container at room temperature for up to three days or in the freezer for up to 2 months.

Nutritional information

  • Calories: 216.0 kcal
  • Fat: 6.8 g
  • Protein: 4.5 g
  • Carbohydrates: 37.1 g
  • Sodium: 234.5 mg

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Pear Sorbet from Jillian Michaels

Pear sorbet from

  • 1/2 cup plus 2 tablespoons honey
  • 4 large organic pears (about 2 pounds), peeled, cored, and coarsely chopped (about 4 cups)
  • 1 tablespoon fresh lemon juice
  • 3/4 cup ruby port wine
  • 2 tablespoons balsamic vinegar
  • 1 (3-inch) cinnamon stick
  • 1 star anise
  • Thinly sliced pear, for serving (optional)
In a small saucepan, place 1/2 cup of the honey and 1/2 cup water and heat over medium heat. Bring to a boil. Reduce the heat and simmer for one minute. Remove from the heat and let cool completely.
In the work bowl of a food processor, pulse the pears and lemon juice until finely chopped. Add the cooled honey mixture and process until smooth. Chill until very cold, at least four hours.
Meanwhile, make the sauce. In a small saucepan, place the port, vinegar, remaining two tablespoons honey, the cinnamon stick, and the star anise. Bring to a boil. Reduce the heat to low and simmer until the syrup has thickened and reduced to about 1/3 cup, about 30 minutes. Watch the pan carefully during the last five to 10 minutes of cooking; it can very quickly go from perfect to burned and bitter. Remove from the heat and let cool to room temperature before serving; remove and discard the cinnamon stick and star anise.
When the pear puree is cold, freeze it in an ice cream maker according to the manufacturer’s directions. The sorbet is best served at once, but it may be transferred to a freezer-safe container and frozen until ready to serve. Let stand at room temperature for 15 minutes before serving.
If not using an ice cream maker, transfer the cold pear puree to a shallow glass or stainless-steel dish. Cover and place in the freezer until frozen solid, about 6 hours. Let the frozen mixture stand at room temperature for 10 minutes. With a large metal spoon, break the puree up into smaller pieces. Transfer the mixture to the work bowl of a food processor. Process until smooth and creamy, occasionally scraping down the sides of the bowl. Serve immediately or place back into the freezer for up to 1 hour before serving. The sorbet will freeze solid but it can simply be processed again until creamy just before serving.
To serve, scoop the sorbet into individual serving bowls and drizzle the syrup over each. Garnish with pear slices if desired.
The sauce can be made ahead of time. Just transfer it to a glass measuring cup and let stand at room temperature for several hours, or for longer storage, cover and refrigerate. Before serving, heat in a microwave oven on high power for a few seconds, just until liquid and pourable.
Serving Size
Makes about five cups

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Jillian Michaels Steel-cut oats with apples and pecan

 Steel-cut oats with apples and pecans

If you’ve never had steel-cut oats, you’re in for a treat. Chewier than rolled oats (which are often labeled “old-fashioned”) and with a great nutty flavor, their only drawback is that they take longer to cook than to eat! However, the quick-cooking type makes them possible on any busy morning; and as my friend and colleague Dr. John La Puma says in his book "ChefMD’s Big Book of Culinary Medicine," there is no true nutritional difference between the regular and the quick-cooking types.
  • 1 cup almond milk
  • 1 cup quick-cooking steel-cut oats
  • 2 apples, cored and chopped into 1/2-inch pieces
  • 1/2 teaspoon ground cinnamon
  • 4.5 teaspoons organic maple syrup, honey, or agave nectar
  • 1/3 cup chopped pecans or walnuts, toasted
In a medium saucepan, combine the almond milk, 1 cup water and the oats. Bring to a boil over high heat. Reduce the heat to low, cover and simmer until most of the liquid is absorbed, for 10 to 12 minutes. Turn off the heat and let stand, covered, for 5 minutes.
While the oatmeal is cooking, in a small saucepan, place the apples, cinnamon, 1/2 teaspoon of the maple syrup and 1 tablespoon water. Cook over medium heat until the apples are softened and the liquid has reduced to a syrupy consistency, 3 to 5 minutes. Stir in the pecans and cover to keep warm.
Stir the apples and nuts into the cooked and rested oatmeal. Divide among four bowls. Drizzle 1 teaspoon maple syrup over each bowl and serve.
Serving Size
Serves four

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15 Foods that Help Fight Fat

 I believe most people have access to these foods listed below. There is nothing like feeling comfortable in a shirt that is close fitting to your body and not feeling self concious that the love handles etc are showing. To help with the war on fat, try sticking to a lot of these foods. These are 15 common foods that will help fight fat!

The 15 Best Fat-Burning Foods
Almonds and other nuts (with skins intact)
Build muscle, reduce cravings

Dairy products (fat-free or low-fat milk, yogurt, cheese)
Build strong bones, fire up weight loss

Build muscle, burn fat

Turkey and other lean meats
Build muscle, strengthen immune system

Improve satiety, prevent cravings

Enova oil (soy and canola oil)
Promotes fullness, not easily stored as fat

Peanut butter
Boosts testosterone (a good thing even in women), builds muscle, burns fat

Fatty fish (such as salmon, tuna, mackerel)
Trigger fullness, fire up fat burning

Lowers insulin, regulates blood sugar and metabolism; be sure to eat the fleshy white membranes

Green tea
Fires up fat burning

Chili peppers
Spikes metabolism

Spinach and green vegetables
Fight free radicals and improve recovery for better muscle building

Whole grains (quinoa, brown rice, whole grain cereal)
Small doses prevent body from storing fat

Beans and legumes
Build muscle, help burn fat, regulate digestion

Builds muscle, burns fat

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Sunday, 21 April 2013

The Lose 10 Pounds in 30 Days: Dinner Recipes Under 500 Calories

These delicious dinner recipes will keep you satisfied and still help you lose weight. Combine them with the healthy breakfast, lunch, and snack options for a total of 1,500 calories a day to help you lose up to 10 lbs in a month!

1. Italian Sausage and Veggie Pasta

  • 2 ounces uncooked whole wheat pasta
  • 1/2 cup spaghetti sauce
  • 1 precooked Italian-style chicken sausage, sliced into rounds
  • 2 garlic cloves, minced
  • 1/2 cup chopped mushrooms
  • 1/2 cup chopped onions
  • 1/2 cup chopped zucchini
  • 2 tablespoons grated Parmesan cheese

Make It
Cook pasta according to package directions. Heat spaghetti sauce, sausage, garlic, and vegetables for about 12 minutes, until veggies are tender. Top pasta with sauce mixture and sprinkle with cheese.

2. Steak and Pepper Tacos

  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 garlic clove, minced
  • 3 ounces steak strips
  • 1 1/2 cups sliced green and red bell peppers
  • 1/2 cup sliced onion
  • 2 small (6-inch) whole-grain tortillas
  • 4 tablespoons salsa
  • 2 tablespoons low-fat sour cream

Make It
In a skillet, saute olive oil, cumin, and garlic for 1 minute. Add steak strips and cook about 5 minutes. Add pepper and onion slices and cook for another 8 minutes. Place mixture in tortillas and fold. Top with salsa and sour cream

3.  Stuffed Chili and Cheese Potato

  • 1 medium potato
  • 1/2 cup turkey or vegetarian chili
  • 2 cups frozen broccoli
  • 1/4 cup shredded cheddar cheese

Make It
Microwave potato for about 7 minutes. Wrap it in foil and let sit for 5 minutes. In a pot, warm chili and broccoli. Cut potato lengthwise, top with chili mixture, and sprinkle with cheese

4. Cajun Chicken with Dirty Rice

  • 1 teaspoon dried Cajun seasoning
  • 4 ounces chicken breast
  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 cup chopped onion
  • 1 green bell pepper, diced
  • 2 tablespoons tomato paste
  • Few dashes Tabasco sauce, to taste
  • 3/4 cup precooked brown rice

Make It
Sprinkle Cajun seasoning on chicken and bake or grill. Add oil to skillet; saute garlic, onion, bell pepper, tomato paste, and Tabasco for 2 to 3 minutes. Add precooked rice and saute for 5 more minutes. Serve chicken on rice

5.  Thai Peanut Noodle Bowl

  • 2 ounces uncooked whole wheat pasta
  • 1 tablespoon peanut butter
  • 1 tablespoon lime juice
  • 1 garlic clove, minced
  • 1 piece (1 inch) ginger, peeled and grated
  • 1/2 cup frozen shelled edamame
  • 2 cups frozen stir-fry vegetables
  • 1 tablespoon chopped peanuts
  • 2 scallions, sliced

Make It
Cook pasta according to directions. In a skillet, saute peanut butter, lime juice, garlic, and ginger for 1 minute. Add edamame and vegetables and cook for 12 minutes until vegetables are tender; pour over pasta. Top with peanuts and scallions

6.  Eating out

Healthy Dinner from Olive Garden

Venetian Apricot Chicken from Olive Garden

Healthy Dinner from Applebee's

Tortilla Chicken Melt from Applebee's

From Lone Star Steakhouse

1/2 Delmonico steak
Side of steamed vegetables

From P.F. Chang's
Steamed Shrimp Dumplings with Sauce
Large Garlic Snap Peas
From Domino's Pizza
2 slices of Thin Crust Onion and Green Pepper Pizza
Half a Garden Fresh Salad with croutons and light Italian dressing

7.  Black Bean & Zucchini Quesadilla

  • 1 cup chopped zucchini
  • 1/2 cup canned black beans, rinsed and drained
  • 2 teaspoons olive oil
  • 1 teaspoon cumin
  • 2 whole wheat tortillas
  • 1/4 cup shredded cheddar cheese
  • 2 tablespoons salsa

Make it: Saute first 4 ingredients for 5 minutes. Place mixture on tortillas; sprinkle with cheese. Fold in half and cook in pan until cheese melts and tortilla is toasted. Top with salsa

8.  Bean Margherita Penne

  • 3/4 cup whole wheat penne
  • 1/4 cup canned white beans, rinsed and drained
  • 1 1/2 cups cherry tomatoes, halved
  • 1 tablespoon olive oil
  • 1/2 cup fresh basil, chopped
  • 1 garlic clove, minced
  • 2 tablespoons grated Parmesan cheese

Make it: Cook noodles, drain, return to pot. Toss with next 5 ingredients, warm for 5 minutes. Top with Parmesan

9.  Shrimp Fried Brown Rice

  • 1 cup cooked brown rice
  • 1 tablespoon sesame oil
  • 1 tablespoon low-sodium soy sauce
  • 1 garlic clove, minced
  • 1 tablespoon grated ginger
  • 3 ounces precooked shrimp
  • 2 cups bok choy

Make it: Saute first 5 ingredients for 3 minutes. Add shrimp and bok choy and cook for 5 minutes more.

10.  Lemon Basil Pasta With Summer Squash

  • 2 ounces (2/3 cup) dry whole-wheat penne
  • 1/2 cup chopped zucchini
  • 1/2 cup chopped yellow squash
  • 1/2 cup canned white beans, rinsed and drained
  • 1 lemon, juiced
  • 1/4 cup chopped fresh basil
  • 1 tablespoon Parmesan cheese
  • 1 tablespoon olive oil
Make it: 1. Boil pasta and drain. Toss with remaining ingredients

11. Grilled Chicken Sausage With Italian Tomato and Cucumber Salad

  • 1 Italian-style chicken sausage link
  • 1 whole-grain hot dog bun
  • 2 tablespoons jarred spaghetti sauce
  • 3/4 cup chopped tomato
  • 3/4 chopped cucumber
  • 2 tablespoons light Italian salad dressing
  • 2 tablespoons pine nuts
  • 2 tablespoons chopped fresh basil
Make it:
1. Grill sausage and put in bun with spaghetti sauce. Combine tomato, cucumber, dressing, pine nuts and basil.

12.  Cilantro-Lime Shrimp Fajitas

  • 1/2 cup sliced onions
  • 1 cup sliced multicolor bell peppers
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • 1 teaspoon ground cumin
  • 4 ounces precooked frozen shrimp, thawed
  • 3 tablespoons chopped fresh cilantro
  • 1 lime, juiced
  • 2 whole-grain tortillas
Make it:
1. Saute onions and peppers in oil with garlic and cumin for 6 to 8 minutes, until tender. Toss thawed shrimp, cilantro and lime juice with hot vegetables. Fill tortillas with mixture

13.  Barbecue Salmon With Herbed Couscous and Asparagus

  • 5 ounces salmon
  • 2 tablespoons barbecue sauce
  • 8 spears asparagus
  • 1 tablespoon olive oil
  • 1/4 cup water
  • 1/4 cup whole-wheat couscous
  • 2 tablespoons chopped basil
  • 2 tablespoons chopped chives
Make it:
1. Brush salmon with barbecue sauce. Toss asparagus with oil. Grill salmon and asparagus for 8 to 10 minutes. Boil water, add couscous, remove from heat and cover for 5 minutes. Fluff with fork, and add basil and chives.


14.  Two-Cheese and Artichoke Flatbread Pizza With Garden Salad

  • 1 whole-grain flatbread
  • 1/4 cup jarred spaghetti sauce
  • 1/2 cup canned artichoke hearts, chopped
  • 2 tablespoons Parmesan cheese
  • 1/4 cup part-skim mozzarella
  • 3 cups mixed salad greens
  • 2 tablespoons pine nuts
  • 2 tablespoons light Italian salad dressing
Make it:
1. Preheat oven to 350F. Bake flat bread on cookie sheet for 7 minutes. Top with sauce, artichoke and cheeses. Bake for an additional 12 minutes. Toss together greens, pine nuts and dressing.

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Monday, 15 April 2013

The Best Low-Calorie cookout foods

Summer is almost here, and that means outdoor parties and cookouts with friends and family. If you’re trying to eat healthier, it can seem hard to find good choices at the picnic table. But you don’t have to hide out until September just to resist temptation. Whether you're a host or a guest, you can enjoy the best of barbecue season without padding your waistline. Use this guide to choose food that's light, healthy and refreshing at any backyard blowout.

Burgers and Hot Dogs
Hamburgers and hot dogs are a big part of summer eating but they don’t have to be a diet disaster. Start with a 100% whole wheat bun instead of white for a healthy dose of fiber and watch the fat content of the meat. The average beef and pork hot dog contains about 180 calories and 17 grams of fat before you add a bun and toppings. Turkey dogs are tasty and won’t sabotage your diet—you can have two of them for less than100 calories. If you’re going for a burger, stay away from the high-fat toppings like cheese, mayo and bacon. Choose cheese slices made with skim milk to reduce the fat content and load your burger with mustard and fresh veggies instead. Here's the burger 'n dog breakdown:

 Hamburger patty (4 oz)
290 calories
22g fat
Turkey burger patty (4 oz )

160 calories
9g fat
Veggie burger patty (2.5 oz)
110 calories
4 grams of fat
Bratwurst (4 oz)
300 calories
25g fat
Beef hot dog (2 oz)
180 calories
17g fat
Turkey dog (2 oz)
45 calories
5g fat
Swiss cheese and sautéed mushrooms

150 calories

13g fat
Cheese, lettuce, tomato,
onion, pickles, ketchup, mayo and mustard

131 calories
9g fat
Lettuce, tomato, ketchup, pickles and mustard
25 calories
0g fat
Buttered bun
160 calories
6.5g fat
Whole wheat bun
110 calories
1.5g  fat
A lettuce leaf
5 calories
0g fat

Chips, Salads & Sides
If potato salad is your downfall, make your recipe healthier by leaving the skins on the potatoes (for more fiber and nutrients) and choose nonfat Greek-style yogurt instead of mayo. Make creamy cole slaw more waist-friendly by reducing the fat in the dressing by swapping plain low-fat yogurt for half the mayo. Baked beans are usually a good choice, but opt for vegetarian varieties that aren't made with bacon, if possible. If you want to avoid the creamy salad temptations completely, fill your plate with fresh grilled vegetables. Spray chunks of red peppers, yellow squash, zucchini and eggplant with canola oil spray and grill them on the barbecue. Add freshly ground pepper and a dash of balsamic vinegar for extra punch.

When it comes to dips, look for vegetable and fruit-based choices like guacamole (made from avocado fruit) and salsa (made from tomatoes and veggies). These pack healthy nutrients that creamy dips often don't.

 Worst Better Best
Potato salad (1/2 cup)
179 calories
10.3g fat
Cole slaw (1/2 cup)
150 calories
8g fat
Vegetarian baked beans (1/2 cup)
100 calories
1g fat
Ranch dressing (2 Tbsp)
180 calories
18g fat
Guacamole (4 Tbsp)
100 calories
8g fat
Salsa (1/2 cup)
60 calories
0g fat
Potato or tortilla chips (1 oz)
150 calories
10g fat 
Pretzels (1 oz)
110 calories
2g fat
Raw vegetables (1 oz)
16 calories
0g fat 

Calories from beverages can add up fast. And new research on artificial sweeteners shows that even diet soda, although calorie free, can result in weight gain. When it comes to liquids, water is the only thing your body needs. But when it comes to grilling out, most people like to drink something both flavorful and refreshing. Use the chart below for some sweet ideas when you want something besides water.

Lemonade (8 oz)
120 calories
Sweet tea (8 oz)
100 calories
Water with lemon (8 oz)
4 calories
Unsweetened tea (8 oz)
2 calories

Pies & Desserts

Berries make fresh, nutritious choices for summer and spring, but the way they're prepared can often add way more sugar than these naturally-sweet fruits need. Go for fresh fruit (like watermelon slices or fruit salad) as a healthy guilt-free dessert. Can't resist that cake or pie? Pile on the fresh berries and fruit and try just a taste of the cake, whipped cream or other dessert.

Blueberry Pie (1/8 of pie)

473 calories
19g fat
Strawberry shortcake with whipped cream and sweetened strawberries (2.5 oz)
325 calories
8g fat
Angel food cake (2 oz) with fresh strawberries (1/2 cup)

120 calories
0g fat

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Friday, 12 April 2013

Exercises to get ready for the Beach!!!

Summer is just around the corner, and while it’s synonymous with relaxation and fun, for most people, it’s another source of stress! Short shorts, arm-baring tops, and the dreaded beachwear come to mind for most. And if you’ve still got a few—or many—pounds to lose you’re probably not as excited for the season.

But don’t worry! There is still plenty of time to shed a few more pounds before you go shopping for your bathing suit.

Always remember to warm up and cool down properly each time you work out.

Strength Program

Strength training is essential for losing weight and staying fit. It helps you build lean muscle, which boosts your metabolism, plus it tones up those problem areas. Choose one of the three full-body workouts below (you can also print these and add them to your Fitness Tracker), that fits your fitness level. Try these workouts care of Sparkpeople...

30-Minute Beginner Bikini Workout
40-Minute Intermediate Bikini Workout
45-Minute Advanced Bikini Workout

Repeat the workout 2-3 times each week (be sure to rest 1-2 days in between). For extra calorie burn, work in a "circuit," moving quickly from one exercise to the next in order to keep your heart rate elevated. Change up the workouts as you get stronger, moving from Beginner to Intermediate to Advanced over time. This will help you continue to see results!

Cardio Program

When it comes to weight loss, increasing the duration of your workouts can help you see results faster. The good thing is that all of that cardio doesn’t have to happen in one long session. Adding up several shorter segments throughout the day results in the same benefits, so find time wherever you can—during your lunch break, after dinner, or while watching TV.

Try to accumulate 45 minutes a day, 3-4 days a week (or more if you’re an exercise veteran). Select from any of the workout options below, and try to do something different each day.
  • Find a hilly area to walk outside (or increase the incline of your treadmill between 4% and 10% depending on your current fitness level). Walking uphill tones the leg and butt muscles and burns more calories than walking on a flat surface.
  • Try interval training outdoors. Run or jog one block as fast as you can, then do a recovery walk for the next block, and continue this pattern.
  • Take your dog for a walk, or play tag with him at the park.
  • Jump rope! Start with short 30-60 second intervals until you can increase your endurance. Jumping rope intensely for 10 minutes has about the same calorie burn as jogging for 30 minutes.
  • On those cardio machines, increase the workload (level, incline, speed) to burn more calories in less time.
  • Go on a bike ride with your family.
  • Clean the house in record time. Heavy cleaning can elevate your heart rate to an aerobic level. Make as many trips up and down those stairs as you can, and try to rest as little as possible to stay in the aerobic zone. The same goes for yard work.
  • Try a new group fitness class such as kickboxing, Spinning, or salsa dance!
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    <form action="" id="cse-search-box" target="_blank">
        <input type="hidden" name="cx" value="partner-pub-7749974607180513:jv1q4fi6obz" />
        <input type="hidden" name="ie" value="ISO-8859-1" />
        <input type="text" name="q" size="31" />
        <input type="submit" name="sa" value="Search" />
  <div class="cse-branding-logo">
    <img src="" alt="Google" />
  <div class="cse-branding-text">
    Custom Search