PEANUT BUTTER COFFEE SMOOTHIE

PEANUT BUTTER COFFEE SMOOTHIE

Ingredients

• 3/4 C Ice
• 3/4 C Unsweetened Blue Diamond Almond Milk
• 1 Packet Instant Coffee
• 1 tsp Stevia
• 1 Scoop ToppFast Vanilla Protein Powder
• 2 T Natural Peanut Butter
• Handful of kale
• 1/2 Frozen Banana (cut into chunks)

Directions

Add ingredients to the blender, starting with the wet ingredients. Blend & Enjoy!

Why I Love Lemon

I typically start my day with a glass of lemon water...it boosts my metabolism! To sustain that awesome boost I sip a little lemon water throughout the day ~ especially before meals! Did you know that it has loads of benefits for your body? Here's why I love lemons...

1. Beautiful Skin: Antioxidants, Vitamin C and Citric Acid ~ these not only boost your immune system, but they also increase your skins collagen production for more youthful skin. Hey, we all wanna look younger, right? The Vitamin C can also helps clear up any blemishes when applied topically!

2.  Helps with your Weight Loss: As stated previously, I am always sipping a little lemon water throughout the day and before meals. It reduces hunger,aids in digestion.

3. It Gives you Energy & Helps you Focus! Lemons have been reported to increase energy and increase alertness!

My Favorite:

 1 Liter of Water

 Juice of 3 Lemons

Mix together and keep in the fridge for a ready and refreshing drink anytime. It's also ready to pour into your favorite water bottle to take it on the go.

Szechuan Green Beans

Szechuan Green Beans

Recipe from the Tasting Table Test Kitchen

Yield: 4 servings

Cook Time: 15 minutes

1 pound green beans, ends trimmed

1 teaspoon canola oil

1/2 teaspoon red pepper flakes (less if you prefer a gentler heat)

2 garlic cloves, finely chopped

1 tablespoon sherry vinegar

1 teaspoon soy sauce

1/2-inch piece fresh ginger, peeled (use the edge of a teaspoon to scrape off the skin) and grated

1. Adjust the oven rack to the highest position and preheat the oven to broil. On a rimmed baking sheet, add the green beans. Broil until the beans are almost tender and are speckled with black spots, rotating the baking sheet halfway through cooking, about 10 minutes. Remove the baking sheet from the oven and turn the beans out into a large bowl. Set aside.

2. In a small skillet set over medium-low heat, add the oil. Once the oil starts to shimmer add the red pepper flakes, stirring occasionally, and cooking until they turn a slightly darker shade of red, about 3 minutes. Add the garlic and cook, stirring occasionally, until golden, about 3 minutes. Turn off the heat and immediately add the sherry vinegar. Swirl the skillet, and then stir in the soy sauce.

3. Pour the garlic-vinegar sauce over the green beans. Toss well. Place the ginger pulp in your palm and squeeze the ginger over the beans to extract the juice; discard the pulp. Toss the ginger juice with the beans and serve.

 via The Tasting Table

Calories Are Hiding

Not all foods that we would typically think of as healthy are what they seem. Today we have three that we think of as healthy but need to watch out for:

 
Salads

Salads are a huge hider of calories, especially when eating out. Instead of getting your salad saturated in an oily or creamy dressing, try oil and vinegar or topping your salad with salsa.  Salsa adds a lot of flavor without loading in more calories. 

 
Non-Fat or Low Fat Snacks

Read your labels on non-fat or low fat items. Typically non-fat or low fat means sugar and/or salt. The hidden sugar causes your blood sugar to spike then crash and causes you to crave more. Excessive salt intake makes you retain water. 

 
Fruit Juice, Smoothies, and Fruit-Flavored Yogurts 

Fruit Juices and fruit-flavored yogurts are loaded in sugar and corn syrups. Always go for fresh fruit. You can make excellent smoothies with a little milk (coconut milk, coconut water, almond milk, etc.) fresh fruit and ice. A tasty treat even your kids will love.

Do you have a treat you love that's diet friendy? Share with us!

6 Tips for Getting Better Sleep

Making healthy food decisions, drinking plenty of water, and getting adequate sleep are all essential tips for feeling your best. Sometimes we forget how important sleep is, but it affects so many other parts of our body and health. Studies even show that sleep deprivation is linked to overeating and obesity because going to bed and waking up at a consistent time each day regulates your appetite. Getting a good night's sleep also helps your body heal and restore itself for a more productive tomorrow. While sometimes we cannot control how much sleep we get, there are other things within our control that will help us get the best sleep possible on any given night:

While sometimes we cannot control how much sleep we get, there are other things within our control that will help us get the best sleep possible on any given night:

1. Be sure your room is dark.

   Light, especially blue light from sources like laptops or the TV, signals your body that it's early morning. Not the message you want to send at bedtime.

2. Speaking of electronics, try to turn them off at least an hour before bed.

   That means putting your phone down too (keep it on for emergencies, if you want). But checking email or scrolling through twitter right before bed keeps your mind active. I know this is HARD and we can't always do it, but if you can, you will get a better night's sleep.

3. Develop a bedtime ritual.

   Go to bed at the same time each night, and create a ritual to do each night before turning out the light. That can include taking a shower or bath to relax or light reading (like Skinnydipping!).

4. If it can wait until morning, let it.

   By this, I mean that you shouldn't start an involved conversation before bedtime that you know will be emotional or complicated. Not only will it keep you awake for the conversation (and possibly longer, thinking about the result), but tiredness will increase emotions and can make the conversation worse than it might otherwise be. Alternatively, if thinking about the issue will keep you up, write it down so you can get the thoughts out of your head and you'll remember everything for your conversation the next day. I keep a notepad and pen right by my bedside table, some great ideas come of it!

5. Make sure you're sleeping on a comfortable pillow.

   Use the memory foam pillow so your head and neck nestles on it snuggly. You won't wake up in the middle of the night needing to fluff your pillows for support.

6. Get up at the same time every morning.

   You'll start to do this naturally if you follow the tips above!

What's your before-bed ritual?

Share with me in the comments!

3 Yoga Poses to Strengthen Your Core

Here are 3 of my favorite moves for strengthening the core. They can be done anywhere and anytime, all you need is a towel or yoga mat or just get down on the floor! 

These moves really connect us to our deep core muscles, which act as an inner girdle. When we tighten and tone our core, it helps us hold everything in and prevent a tummy pooch. You can rely on these moves and a healthy diet to feel confident and in control of your midsection.

The bird dog pose strengthens our core and back as well as our arms, hips and waist. 

Start on hands and knees and imagine you have a Skinnygirl drink on your lower back and one between your shoulder blades. Without spilling your margarita, reach your right arm forward and your left leg straight back behind you. Hold here for 30-60 seconds bracing your core. Come back to all fours before switching sides and staying dry! Repeat 3 to 5 times on each side. 

I love the boat pose for strengthening the pelvic floor inner thighs, lower abs and waist. 

Sit tall with your knees bent and your feet flat on the floor. Hinge back without rounding in the lower back as you lift your legs out in front of you at a forty-five degree angle. Keep drawing our lower abdominals in and up and lengthen out of your lower back. Hold here for 5 to 8 breaths. Lower down and repeat 2 more times. 

If this is too challenging with your legs straight, you can bend your knees so the shins are parallel to the floor.

If you only have time for one pose, the forearm plank is the ultimate core move.

It really works the entire midsection, deep core muscles and the back, waist, hips, legs, buttocks, arms and shoulders.  

Lie on your belly and place your elbows under your shoulders, tuck under your toes and press firmly through the back of your legs and heels. Engage your lower abs and tighten your core as you lift your body up off the floor coming in to one straight line of energy from head to toe. Don’t let your ribs splay open or your butt sag or lift too high. Hold for 45-60 seconds then lower down. Repeat 2 to 3 more times.

Which of these poses is your favorite?

Share it with me in the comments below and, if you’re brave, share a photo of your pose! 

Dollar-Store Health/Diet/Fitness Deals

Dollar-Store Health Deals

By Kristin Kirkpatrick, MS, RD, LD via Dr.Oz

When The Dr. Oz Show first asked me to find weight loss tools at a dollar store, I thought my list would be short. To my surprise, however, I found that the dollar stores of today are filled with inexpensive items that support a healthy lifestyle. Sure, I had to be creative, but I found that virtually every aisle had something that could help aid in weight loss. So, no more excuses that dieting is “just too expensive.” Take this list with you during your next visit to the local dollar store and load up on the tools you’ll need for weight-loss success!

Foods

1. Pasta sauce – Add it to baked eggplant for a low carbohydrate dinner. Pair with frozen veggies.

2. Dried beans (various kinds) – Super high in fiber, will keep you fuller, longer and has tons of nutrients. A MUST for effective weight management.

3. Tuna – A great protein source and easy to transport. Bring it to work for a quick, high-quality protein snack.

4. Cinnamon – Studies show that this “super” spice may play a role in regulating blood sugar. Put it on your oatmeal or apple in place of calorie-rich (and inflammation-causing) sugar.

5. Cayenne pepper – Speeds metabolism; add it to eggs in the morning, pasta, soups, sauces, etc.

6. 100% shredded wheat – A great way to start the day with a high fiber food that will keep you satisfied until lunch. One box provides one week’s worth of breakfast!

7. Individually wrapped peanuts – A perfect, portion-controlled snack that’s high in protein.

8. Eggs – Studies have shown that starting a day with a high-protein egg may help with weight loss.

9. Soy milk – If you’re looking for an inexpensive milk alternative, this could be it!

10. Frozen fruits and veggies – An easy and cheap way to get your vitamin-packed fruits and veggies for the day.

11. Instant coffee – An easy way to enjoy a cup of joe and all the benefits that go with it.

12. Frozen Italian ice – An 80-calorie snack that’s fat free and satisfying in place of cookies or cake.

13. Water – The perfect drink for dieters – or anyone!

14. Minced garlic – Spice up your dishes without using butter or oil.

15. Individually wrapped sunflower seeds – Perfect before a session at the gym.

Stress Management

Aromatherapy candles – Half the battle of losing weight and keeping it off is being able to effectively manage stress. Light a scented candle, fill the tub with some dollar store bubble bath, and let your stress float away.

  

Portion Control

1. Insulated lunch bags – Skip going out for lunch and you’ll save yourself hundreds of calories and tons of fat. Instead, bring your lunch from home.

2. Chinese take out boxes – Small and portion-controlled to carry food.

3. Journal – Studies show that recording your food and exercise means you’re more likely to stick to your fat-blasting plan. Keeping a journal works.

4. Small plates and bowls – Ditch the big plates and bowls; they’ll only lead to big portions!

  

Exercise

1. Jump rope – Just 20 minutes of jumping rope burns more than 200 calories! Get this full-body workout without the pricy gym membership.

2. Rubber bands - Tie them together, and you can put one end under your foot and use the other for a bicep curl or side leg lift … similar to resistance bands but no where near the cost.

3. Broom – Stop using the vacuum for hardwood or tiled floors and start using a broom – you’ll burn more calories!!

4. 3-quart bleach containers – Once they’re empty, rinse completely, fill with sand, and use them as weights.

5 Portion Control Tricks For The Holidays

Ok let me start by saying, you should NEVER dread the holidays because of your food noise!  You should indulge during the holidays. No one ever got fat by having a couple bites of pumpkin pie or by having some stuffing. It’s just when you gorge and binge and feel guilty about it, then the next day you’ll wake up thinking that you’re going to go on a diet. Diets don’t work. What works is allowing yourself to eat in moderation. (And, as always ACE will help!)

The holidays are the perfect time to prove to yourself you can have a fantastic meal without overdoing it. Here are five tricks for keeping your portions in check at your holiday dinner:

1.  Spoil Your Appetite:

Your mother always said, “don’t spoil your appetite”, but I would like to challenge that.  If you fast all day in anticipation of the big meal, you’ll be starving by the time you sit down to eat and grab extra food that you don’t need. Your food noise will want you to binge on creamy mashed potatoes, even if your food voice is telling you to check yourself before you wreck yourself! Prevent this by grabbing a 200-calorie snack (something with protein and fiber) to eat right before you arrive (or your guests arrive) at your holiday dinner.  The point is to spoil your appetite, so you’re not so ravenous that you can’t make a smart decision. Plus, you’ll be able to truly taste the food and enjoy it instead of just eating for fuel.

2.  Sample everything:

The holiday dinner usually includes a lot more variety than your average weeknight meal. Instead of taking a full portion of each dish, give yourself a sampler platter. About two tablespoons per dish will give you a taste of everything and will fill up your plate faster than you think. 

Skinny tip: Use a small plate! I love this trick. You won’t even notice that your plate only fits half of what a full-sized plate holds, and your stomach will thank you.

3.  Eat slowly:

Savor each bite you take and enjoy the dinner table conversation while you eat. Wait before going back for seconds. Chances are you won’t want them after that.

4.  Split dessert:

Give yourself a small taste of each of the desserts being offered, and you won’t feel deprived.

5.  Drink plenty of water:

If you’re drinking alcoholic beverages, make sure you’re drinking at least as much water. Pace yourself by drinking a glass of water between cocktails or glasses of wine. This will slow down your alcohol consumption and your appetite.

Word to the wise: If things get stressful; as they sometimes do at family gatherings, go for a walk.

Last but not least, remember that the holidays are really about spending time with loved ones, so be sure you spend as much time talking, laughing, playing games, or having fun outdoors, as you do eating and imbibing. If anybody comments about how much you’re eating, laugh it off. You know what feels best for you. 

What are your tricks for keeping your portions in check on the holidays?

Share them in the comments below!

30 Minute Workout

Source:  eFit30 Online Gym

Workout Quick Facts

• Burns up to 350 calories
• Intermediate Exercise Level:  This workout is for an intermediate fitness individual interested in strengthening their core muscles and losing weight.
• Time:  30 Minutes
• Duration:  3 times per week
• Consult your family physician before completing this fitness regime.

Don't Sweat It!

We all know that starting a workout plan can be overwhelming. It may start fun and end with second day soreness that leaves you less than motivated. At the gym it sometimes occurs as though everyone is buzzing about seamlessly and yet you may find yourself utterly confused staring at a strange contraption wondering what to do. And getting back into a workout regimen can present another level of challenges because you are comparing your current fitness to where you were before.

Wherever you are at, don’t sweat it, everyone started from the beginning.  What matters most is that you keep getting back out there to exercise for the long-term health benefits and of course for the short term mood enhancing endorphins.

Why is it so hard to get back into working out?

Take a deep inhale, exhale and relax, we’ve all gone through this process. You will find it easier on the third day, and by the fourth you will gain confidence. Within four to six weeks you will be powering through your exercises and hopefully looking forward to them!  Need another push, check out this article on Huff Post.

Some tips that can help you succeed in a more active lifestyle:

- If you are a complete beginner consider working with a personal trainer if possible, at least until you feel like you have the proper form and assurance.

- Sign up for classes ahead of time if you can, whether it’s spinning, water aerobics, yoga or circuit training, commit to being there!

- Two is definitely better than one! Workout with a friend, if you are both new, you can find your way together. If you can exercise with someone who as more experience, even better, they can lend a hand.

- Wear comfortable moisture-wicking clothing that has plenty of stretch or feels loose and breathable.

- If you are unsure about something, ask for help, most of your fellow workout goers are more than happy to assist you if they can. Just make sure to catch someone who is in between sets. Otherwise find a staff member.

- Hydrate! A good rule of thumb when exercising is 20 oz. per hour.  And as we’ve all heard eight 8 oz. glasses a day.

- Go easy on yourself, don’t push too hard during your first two weeks of working out. You’ll know you’ve been a bit too aggressive if you can barely walk after a workout. If you find yourself in this position definitely take an easy day of low impact movement like walking, cycling or swimming.  Following a recovery day, take a rest day, then get back out there. One or two off days here or there don’t make a difference, but if you keep skipping workouts because you are too sore, you are heading towards a path of endless ‘rest’ days.

- Do not worry about being overweight…remember we all start somewhere. An awesome way to look at it is that your progress will be more visible and you’ll be progressively more motivated when you see it. Definitely, snap a before photo of yourself and after a few months you will be amazed at your results.  Consistency pays off.

- Balance your workouts so you feel challenged but also have days of play.  When increasing your intensity do so gradually.  When building mileage while preparing for a race I do so 10% at a time.  The general flow of the building phase increases for two to three weeks then I have a ‘step back’ week.  During these weeks I take an extra rest day and scale back each of my workouts in intensity or overall length.  Step back weeks let your body recover and heal to build a strength.  The trick is to only let them last a week!

In time I have no doubt you will inspire the people in your life to join you and before you know it exercise will be a non-negotiable in your schedule.

Note: To your workout plan, add ACE. This will speed up the loss by curbing your appetite.