Benefits of Exercise

About two or three years ago, Time Magazine came out with an article about the effect of diet and exercise on weight loss. The conclusion was basically that exercise plays a minimum effect. As I remember, this article caused an uproar in the fitness community. And though not a popular idea, it had a lot of truth. Diets may be the number one thing that controls weight loss but exercise benefits the body in so many ways. Here are a few of my favorite:
pilates
Helps Control Weight
I know what I just said. Diet aids weight loss more than exercise. But, exercise still burns calories, boosts the metabolism, and allows you eat more!

Fights Disease
Being active, no matter your weight, helps to reduce your  bad cholesterol levels which can lower your blood pressure and works to prevent heart disease.

Improves your Mood
“Exercise gives you endorphins and [...]

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The importance of Support, Guidance, Assistance, Encouragement & Help when trying to lose weight

Trying to lose weight can be difficult. I know, I know, this is nothing new! But hear what am about to talk about, it could help you! About 46 million Americans go on a diet each year and about 5 percent manage to keep the weight off. There are many ways to go about trying to lose weight. Tracking, following one of the thousands of fad diets, hire a trainer or dietitian, do bootcamps…. the list goes on and on.
Chat SupportOne of the best ways is social support groups – whether its online or in person – having someone to talk to and relate to has shown higher success rates than for those who try to do the weight loss thing all alone. Having someone there to give you motivational support and guidance is one of the most beneficial things you can [...]

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3 Tips to Guide You Towards Weight Loss Now

I wanted to share with you 3 of my top tips for when you are on any diet. These tips can help you succeed with weight loss.

1. AVOID THE SCALE!3 tips to help you lose weight nowThe scale is so overrated! Trust me, the scale can drive you crazy! Our bodies fluctuate constantly, so measuring your progress this way isn’t the best way. I understand that losing weight can be hard mentally and emotionally (I’m right there alongside you on this journey, too!), but I find that many people panic when they see the scale not budging or go up a notch rather than down – and I totally get this! I used to do this, and I used to panic about tiny gains or if the scale didn’t budge, too. But, I’ve learned that looking at the scale on a daily [...]

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Greek Yogurt

The benefits of yogurt are overwhelming. Think probiotics you 17 day dieters. But if you haven’t joined the 28% of Americans who made the switch to greek yogurt, now is the right time.

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The last great benefit of Greek yogurt is its versatility. Read on to find out all the ways to use it.

The obvious-eat it
Substitute  it for sour cream. Making a taco salad, use nonfat, plain Greek yogurt mixed with salsa for a dressing.
Recipe call for buttermilk? Use Greek yogurt instead just add a little water to thin it out.
Use it as a marinade like this recipe here
Use it instead of oil when baking. Next time you make banana bread skip the oil and use the yogurt.
Replace the fattening mayonnaise. Try this lighter version of a chicken salad sandwich.

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Crazy for Crossfit

Crossfit is a strength and conditioning program designed to increase ten levels of overall fitness. According to the Crossfit website, the ten general physical skills are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

The fitness movement started in 2000 and is now practiced at over 6000 gyms in the country. But you don’t have to go to a gym to enjoy the benefits of this intense fitness program. Follow these beginner workouts to get started in the Crossfit world. The best part about it, it can be done at home. Below there are five workouts to start with and as your fitness level increases you can do multiple workouts in a session or add to the amount of rounds you complete.
crossfit
Workout #1
10 pushups, 10 squats, and 10 [...]

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Key Lime Pie Protein Shake

When a craving hits, they are difficult to ignore. For the past few days, I have been craving key lime pie but instead of wandering to the grocery store late one night to devour a pie that would rightfully earn me unwanted pounds. I put my creative side to use and made a clean key lime pie. Okay it isn’t really pie; it is a protein shake but oh man it is delicious and healthy all wrapped into one.
key lime

1/2 cup nonfat plain Greek yogurt or cottage cheese
1 scoop vanilla protein powder (I love BSN Vanilla Ice Cream)
Zest from 1 key lime
1 tablespoon key lime juice (about 3 key limes)
 5-10 ice cubes
1 cup almond milk, water, or coconut milk, unsweetened
1/2 teaspoon stevia
1 teaspoon sugar-free vanilla pudding mix
1 cup spinach (to make it green)

Blend all the ingredients in a blender until smooth. Pour into [...]

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Keeping on Track

diet tips
Lets be honest with ourselves, diets are hard. Eating clean, following a meal plan, and creating/maintaining healthy habits takes hard-work and dedication. But dieting becomes even more complicated when you are on vacation. Follow these tips to keep you on track even while on vacation.

Indulge-don’t forget that you are on vacation. Enjoy every minute, heck you earned it.
Sharing is Caring-Share meals and treats with your travel buddy. I spent this last weekend in San Francisco and wasn’t going to let a sourdough bread-bowl pass me by. But instead of consuming one by myself I shared. Satisfying all my craving without the extra calories.
Walk and Walk Some More- one of the best ways to explore a city is to walk it. Walk to dinner, to a different bar, or monuments you would like to visit.  The more you walk the more calories [...]

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Cauliflower Breadsticks!

 
cauliflower

Cauliflower Crust Garlic Breadsticks
Ingredients:

1/4-1/2 a head of cauliflower (about 2 cups) (Beneficial)
1 teaspoon olive oil (Beneficial)
1 clove garlic, minced (Beneficial)
1 large egg (Beneficial)
4 oz low fat mozzarella cheese, grated (Beneficial)
1/2 teaspoon dried Italian herb seasoning
1 pinch each salt and pepper
Cooking spray
Optional for dipping:Marinara sauce (Neutral)

Directions:

Preheat the oven to 350F and line a loaf pan with parchment paper so that paper hangs over the sides.
Lightly spray parchment paper with cooking spray.
Rice the cauliflower. To “rice,” grate the cauliflower with a cheese grater.
Cook “rice” in the microwave until soft, about 6-7 minutes, stirring every two minutes.
While the cauliflower cooks, beat the egg, garlic, 3 ounces of the cheese, 1/4 teaspoon dried italian herb seasoning, and salt and pepper.
Add cooked cauliflower to cheese mixture and combine.
Spread “dough” into your loaf pan.
Bake 30 minutes, remove from oven, flip over and bake an additional ten minutes on the other side. The bread sticks [...]

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Keep the Doctor Away

I love Apples! They are crisp, crunchy, and sweet! They are packed with vitamins and the benefits are overwhelming.

Weight Loss: High in fiber and water content to keep you fuller longer. They also satisfy a sweet tooth.
Energy Boost: Apples are high in vitamin c and B6 which help boost energy.
Fountain of Youth: The antioxidants in apples block the absorption of free radicals that age the skin.
Cleanse: Apples aid your livers ability to rid toxins making them a safe cleanse.
Heart Health: Apples are associated with lower risk of death from coronary heart disease and cardiovascular disease.

Even better news about apples? They are one of the approved foods on the 17 Day Diet for all cycles. Here is a great recipe you can enjoy on cycles 1-4 when you are craving something sweet and crunchy. For more recipes, see The [...]

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Why Drink More Water?

Want to improve your skin, health, and aid your weight loss efforts? Drink more water. This tried and true method gets over looked too often. The popular 17 Day Diet suggests you drink at least 8 eight cups daily and during the jumpstart phase of the Flat Belly Diet, 8 cups of “sassy water” are mandatory. But can this tasteless liquid really live up to all its claims read on to find out…

abluewater
Health Benefits of Drinking Water:

Healthier  Skin-Forget about  expensive creams or beauty treatments. Drinking water is the free way to hydrate your skin, prevent acne, and prevent wrinkles. 
Remove Toxins-Water flushes toxins from your body especially from your digestive tract. The kidney system is dependent on water to do its work. Water also helps get rid of excess nitrogen and ketones which is important when following a high protein diet.
Cushions and Supports [...]

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