Portion Control using your hand

Free Full Length Workouts

http://exercisetv.tv/workout-videos/all/?videotype=free-full-length

Emotional Eating

http://www.youtube.com/watch?v=2xs9rls6tpo

Wall Workout

http://link.brightcove.com/services/player/bcpid1640149353?bclid=1631259950&bctid=1640210756

Spicy Foods?

5 Benefits of Spicy Foods

1. Weight loss. Spicy foods are said to help rev up your metabolism and the faster your metabolism, the more weight you will lose. Furthermore, studies have shown that people who eat spicy foods eat smaller portions which can cut your calories way back.

2. Cancer Prevention: Scientists have discovered that capsaicin (found in jalepeno peppers) attacks and kills cancer cells. The way it does this is by attacking the mitochondria which are the powerhouses of cells.

3. Improved digestion. Even though spicy food has a bad reputation for causing heart burn, it has been shown that the spiciness stimulates stomach secretions. This in turn will increase blood flow to the stomach and even increase the mucous lining and combat ulcers. If you do find you get heartburn from spicy foods, try taking an antacid relief tablet which will neutralize acids in the stomach.

4. Improved circulation. The spicier the food, the more it increases your blood flow, gets your heart pumping, and raises the body’s temperature. If you live in a hot climate this can actually make you feel cooler by making you sweat which cools the body.

5. Improved sleep patterns. Australian researchers have found that people who regularly consumed spicy meals fell asleep more easily, had healthier sleep patterns, and even woke up easier and had more energy throughout the day.

Peppery hot foods have been in the human diet for more than 8000 years, and are becoming more and more popular due to increased health benefits. Almost any recipe can be spiced up with the addition of chili peppers, hot sauce, peppers, or other spices.

This was my motivation this morning!

Delicious Breakfast that I just made!

I added a little water and cayenne pepper sauce to the eggs.
I put spinach, onions and green pepper into the mixture.
Topped it with a sprinkle of shredded mexican cheese and salsa!

I am happy to say that I actually worked out today and feel great! I haven't worked out in 3 days....with my father in law getting married this past weekend and i was worn out!

Delicious Dinner

Tuna Steak and Perch on Zucchini and Squash and tomatoes!!

Black Bean Tuna Salad

I just made this and it is in the fridge getting cold. We will have it on a Garden Spinach Wrap!

2 cans of Tuna in water (drained)
1 (15 ounce) can black beans, drained and rinsed (I do this in a strainer)
3 tablespoons chopped red onions
1/4 cup mayonnaise (I used light)
1/2 teaspoon chili powder
1/4 teaspoon cumin
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
fresh ground pepper, to taste

Directions
1 In a medium-sized bowl, flake tuna with a fork; add beans, onions, and toss to combine.

2 In a small bowl, stir together remaining ingredients; add to tuna mixture and carefully toss to mix ingredients.

3 Taste and adjust seasonings, if desired.

Loveeeeee what she has to say!

Try these 3 things for 2 weeks and lose weight!!

Try this for 14 days to jumpstart your metabolism and lose weight!

1-----Don't eat white bread, pasta, sugar, white rice, and milk products.

2------Only drink water

3-------Don't eat anything with the word "wheat" in the ingredients list.

Meditation

OH MY! Stuffed Eggplant!!!

Not sure if this looks appetizing in the photo...but oh my word....was it ever delicious and VERY easy to make!

1 Eggplant (Not skinned)
1 green pepper
1 can of pasta or marinara sauce
1 onion
2 cloves garlic chopped fine
Ground Turkey or Lean Ground Beef
Mozzarella Cheese
Parmesan Cheese
Sea Salt
Freshly Ground Pepper

Directions:
Cut stem off of eggplant and slice in half lengthwise.
Scoop out the inside of the eggplant.
Cut up eggplant center into cubes.
Brown ground beef or turkey....onion...2 garlic cloves....1 green pepper and cubed eggplant.
Add some sea salt and freshly ground pepper.

Spray baking pan with cooking spray.
Place the hollowed out eggplant halves into the baking pan.
Drain the ground beef or turkey.
Put 1 can of pasta sauce ( I used Classico Sweet Basil Marinara Sauce) into the pan with the ground beef or turkey mixture.
Add some mozzarella cheese and heat through.
Add mixture to the baking pan on top of the eggplant halves.
Sprinkle on some parmesan over the top.

Bake 45 mins at 375 Degrees.

Here is the advice that helped me to lose the weight!

This advice was posted by my trainer, Ahmad on Facebook today. It worked for me...so I wanted to pass it on to you!

Try daily to: do your cardio in your maximum heart rate zone(please don't ignore!), no starchy carbs after 1230pm, protein at every meal, smaller portions, cardio daily, and waiting 1 hour before eating once you finish your cardio, you will lose... fat in all the places you want...try for 5 days. Test the method with a tight outfit in your closet. Forget the scale!

Go here if you need help figuring out your maximum heart rate zone:
http://www.makingthebest.com/youmadeit.html

Working out in your personal zone is SO important. Have you noticed those folks always killing themselves on the treadmill or elliptical, but never losing weight? It's because they are not training smart...they need to stay in the zone...

Ignore this and end up like them... train smart, start doing your cardio in your Maximum Heart Rate Zone.

HomeMade LaraBars Video

She does a good job of explaining how to make them. I loveeeeeeee Larabars!

http://www.youtube.com/watch?v=AkCGLLbXgHw

10 Minute Jump Rope Workout

Best Lower Body Stretching Routine

Healthy PMS Diet and Eating Plan

PMS Diet (1)

In simple terms, a healthy PMS eating plan aims to achieve the following:

- Stabilize blood sugar levels
- Improve intake of healthy fats
- Eliminate excess fluid
- Improve nutrition
- Reduce intake of problem foods

1. Stabilize Blood Sugar Levels

Stabilizing blood sugar levels helps prevent food and sugar cravings, as well as mood swings associated with PMS. The best way to balance your blood sugar is to eat carbs that have a low value on the Glycemic Index. Here are some dietary suggestions that should improve glycemic function and blood-glucose levels.

Choose low-GI carbs, such as whole-grain starches (like wholegrain breads, brown rice, basmati rice, wholewheat pasta, noodles, sweet potatoes) rather than refined or processed starches (white bread, white rice, white pasta, potatoes). Also, eat whole fruit rather than fruit juice. Higher fiber foods (especially foods rich in soluble fiber) cause a slower rise in blood-sugar. The best sources of soluble fiber are apples, oats and beans. Eat plenty of vegetables. Not only are veggies packed with micronutrients like vitamins, minerals and phytochemicals, as a rule they are also low in calories, high in fiber and (usually) have a very low GI value.

If possible, combine some fat and protein with the carbohydrate (starch or fruit). This will slow the rise of blood sugar from the carbohydrate. For example, eat toast with two teaspoons of peanut butter rather than toast with jam. Legumes and most vegetables are loaded with nutrients and fiber and will cause a slow rise of blood sugar.

Choose lower-GI snack-foods. Instead of donuts, muffins, cakes, cookies, candy, sweets, jams, regular sodas, sugar and honey, switch to snack-foods like: fresh fruit, chopped veggies, sourdough muffins, low-fat yogurt with strawberries, unsweetened canned fruit, nuts and seeds, dried fruit, banana, baked tortilla chips and salsa, hummus, wholewheat pita with salad and light mayonnaise, and water.

2. Improve Intake of Healthy Fats

Certain fats, like Omega-3 essential fatty acids from oily fish and certain seeds offer significant health benefits and also help to relieve symptoms of PMS, like inflammation. For optimum health and weight control, it's important to restrict fat intake to no more than 30 percent of calories. Within this limit, increase intake of Omega-3 while decreasing intake of saturated fats.

Good sources of Omega-3 include: oily fish, like salmon, mackerel, sardines, herring, tuna and trout; oils, like flaxseed oil, linseed oil, hemp seed oil, canola oil; walnuts and pumpkin seeds.

3. Eliminate Excess Fluid

Symptoms of PMS like weight gain (usually fluid gain) and bloating can be alleviated by eating diuretic-type foods that help to eliminate excess fluid. Paradoxically, drinking extra water also helps. Drink at least 1.5 litres of pure water daily. Water is vital for the whole body and helps eliminate waste products.

Good diuretic foods include: melon, citrus fruits, asparagus, celery, cucumber, water cress, lettuce, tomatoes, bell peppers, carrots and onions.

4. Improve Nutrition

Certain vitamins and minerals are helpful in relieving symptoms of PMS. They include: vitamin B6, vitamin E, magnesium, potassium and calcium.

Get vitamin B6 from: wheatgerm, beans, whole grains, oily fish, bananas and chicken/turkey. Get vitamin E from: wheatgerm oil, vegetable oils, nuts and seeds, avocados, oily fish, brown rice, asparagus. Get magnesium from: nuts, seeds, lentils, bulgar wheat, brown rice. Get potassium from: bananas, dried fruits, soy flour. Get calcium from: low-fat dairy, dark leafy greens, canned fish (eg. sardines), seeds and nuts.

5. Reduce Intake of PMS Problem Foods

Certain foods exacerbate the side effects and symptoms of premenstrual syndrome, and are best avoided. Such problem foods include:

Caffeine
Reduce or caffeine in any form: coffee, tea, cola soft drinks and chocolate. Caffeine is a stimulant that may induce irritability, anxiety, depression, nervousness, headaches and insomnia. Drink herbal or fruit teas, grain coffees or hot/cold water with lemon. Fennel tea is especially effective at reducing certain PMS symptoms, such as sore breasts.

Sodium/Salt
Reduce the amount of sodium in your diet, as sodium increases water retention and symptoms of PMS like bloating. Sources of sodium include: table salt, soy sauce, salted nuts, salted snack foods, soups, some breakfast cereals, processed cold cuts, foods canned in salted water, ketchups, sauce mixes, processed cheese, margarine and butter. Also, increase your potassium intake from foods like: bananas, tomatoes, citrus fruits and most green leafy vegetables.

Dairy Products
Reduce your consumption of non-organic dairy products. These are full of estrogenic compounds and other hormones and may interfere with magnesium absorption, a mineral many PMS sufferers are deficient in. Instead, choose Soy milk or rice milk.

Alcohol
If you suffer from PMS symptoms, reduce your alcohol intake. Alcohol is bad for PMS as it upsets blood-glucose levels and inhibits the absorption and/or use of nutrients such as magnesium, zinc and certain B vitamins.
A Healthy PMS Diet Needs Exercise

Studies show that regular physical exercise relieves symptoms in many PMS sufferers. It improves lymphatic circulation, cardiovascular health and production of endorphins (the "happiness chemicals") for reduced comfort-eating.

PMS Diet Menu

This is a sample of a day's eating on a diet to relieve symptoms of pre-menstrual syndrome, shown for illustrative purposes only.

Breakfast

Smoothie:
1 cup fat-free yogurt
1 cup frozen berries (strawberries, raspberries)
1 banana
1 tbsp sesame seeds

Snack

Orange (or small handful mixed walnuts, dried apricots)


Lunch

Large serving mixed salad leaves
2 tbsp fat-free dressing
1/2 sliced avocado
2 oz cooked chicken, chopped
6 cherry tomatoes
4 whole wheat crackers

Snack

1 cup chopped melon (or, banana w. handful almonds)

Dinner

5 oz tuna steak (or skinless chicken breast)
1 tbsp sodium-reduced soy sauce
2 tbsp lemon juice
2 tbsp (dry weight) brown rice
Large salad of lettuce, cucumber, onion and celery
2 tbsp fat-free salad dressing

Dessert

Reduced-fat yogurt, sprinkled with pumpkin/sunflower/flax seeds

OMG! After 3 1/2 months of eating healthy and working out!

The photo on the right was taken on 5-21-09.

The photo on the right was taken on 9-01-09.

September Body Shot

Photo on the left taken 7-15-09
Photo on the right taken 9-1-09