FACT: The average person sits for 9.3 hours a day! That’s more than we sleep, which is an average of 7.7 hours. 

Don’t use your desk job as an excuse to not get in a workout!

MORE SITTING FACTS:

• The moment you sit down the electrical activity in your legs shuts off
• Calories burning drops to 1 per minute
• Enzymes that help breakdown fat drops 90%

(Click the picture to go to to the video.)

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Asparagus

This green veggie is high in folic acid, which can help stabilize your mood. When you’re stressed, your body releases hormones that affect your mood. Eating certain vitamins and minerals like folic acid and B vitamins can help keep your mood steady because they’re needed to make serotonin, which is a chemical that directly affects mood in a positive way.

Recommended Serving Size: 7 spears, 1/2 inch thick, cooked, 25 calories

Beef

Even though beef often gets a bad rap, it’s a great dinner option for a stressed-out family. Beef contains high levels of zinc, iron, and B vitamins, which are also known to help stabilize your mood. People think they should stay away from beef, but it’s very nutrient rich, even compared to chicken. Ask your grocery store butcher for a lean cut if you’re concerned about fat content.

Recommended Serving Size: Scant 1 cup of raw lean ground chunk, 137 calories Scant 1 cup of regular ground beef, 310 calories

Milk

Milk is high in antioxidants and vitamins B2 and B12, as well as protein and calcium. Have a bowl of whole-grain cereal and low-fat milk in the morning to start your day with a stress-fighting breakfast.

Recommended Serving Size: Whole cow’s milk, scant 1/2 cup, 66 calories Two percent cow’s milk, scant 1/2 cup, 46 calories

Cottage Cheese and Fruit

Cottage cheese is high in protein and calcium. Foods with high protein content that aren’t loaded with sugar won’t cause a spike in blood sugar and will keep you satiated for a longer time. Try mixing the cottage cheese with a fruit that is high in vitamin C like oranges. Vitamin C plays a role in fighting stress because it’s an antioxidant that fights the free radicals that get released when you’re stressed. These free radicals have been shown to cause cancer.

Recommended Serving Size: Creamed cottage cheese, scant 1/2 cup, 79 calories One percent fat cottage cheese, scant 1/2 cup, 72 calories 1 orange, 60 calories

Almonds

Are you ever looking for something you can really dig your teeth into when you’re stressed? Try crunching on almonds to get some aggression out. A good source of Vitamin B2 and E, as well as magnesium and zinc, almonds are high in fat, but most of the fat is unsaturated. Like vitamin C, vitamin E has been shown to fight the free radicals associated with stress, and in particular, those free radicals that cause heart disease.

Recommended Serving Size: Shelled almonds, 1/3 cup, 306 calories

Blueberries

Very rich in antioxidants, blueberries offer a high-fiber, low-calorie fruit option that is also rich in stress-fighting vitamin C. Try them with cottage cheese or as a snack on their own.

Recommended Serving Size: Blueberries, 2/3 cup, 30 calories

Tuna

A great lunch option, tuna is high in stress-fighting vitamins B6 and B12. Tuna is also a good low-fat protein source. Don’t load tuna down with fat by using a lot of mayonnaise. Choose a light mayo instead.

Recommended Serving Size: Tuna canned in brine, 3.5 ounces drained, 99 calories - Tuna canned in oil, 3.5 ounces, drained, 189 calories

Corn Flakes or Crispy Rice Cereal

Although they aren’t low in sugar, cornflakes and crispy rice cereal are fortified with B vitamins and folic acid to help reduce stress. Have them for breakfast with milk. Geise also recommends having them dry as an afternoon snack.

Recommended Serving Size: Cornflakes, 1 cup, 108 calories Crispy rice cereal, 2 cups, 111 calories

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Sources:

http://www.bhg.com

Starting January 15th these participants decided to get healthy and shed the weight the right way, with exercise and proper nutrition. Now’s the time to see their results!

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Michelle Kilper

Lost 12.15% Body Weight

Total Weight Lost: 25 pounds

Michelle is our Smallest Winner for our 2012 winter program! Since starting the program back in January Michelle’s attitude towards food and exercise and totally changed. She actually looks forward to her workouts now! Michelle now plans ahead more for her meals and drinking lots of water. She’s even keeping herself moving at work by taking the stairs to the 3rd floor bathroom to get in a mini-workout! Through working with our registered dietitian Michelle has learned to eat breakfast to keep her nutrition on track for the entire day. Going forward Michelle has continued her training with Studio Element and has partnered up with fellow Smallest Winner participant, Katie. Michelle even ran 3 miles one day just to prove to herself that she could!

*As a prize for winning our Smallest Winner competition Michelle won $200 towards her next training package.

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Geno Martino

Lost 11.9% Body Weight

Total Weight Lost: 25.5 pounds

Geno describes his journey with the Smallest Winner program as an “enjoyable experience overall”. “My attitude towards food is totally different and I found out I really enjoy running, it’s a good escape.”

Geno ran the 5 mile St. Patrick’s Day race only a month after starting the program and has since done a few 5Ks.  Geno plans to continue his fitness regime by continuing training with Studio Element. “It’s a good investment in myself.”

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Katie Hornberger

Lost 11% Body Weight

Total Weight Lost: 25.8 pounds

Katie worked hard to not only lose weight, but to also gain strength, finishing the program Katie is proud to say she went from 0 to 9 push-ups in 1 months time!  Fit Camp was also a fun workout she would do as her homework. “If you can’t fit training into your schedule, you should definitely do Fit Camp!” Katie also kept track of all of her progress with the myfitnesspal app, which she gave to her trainer as a way to check-in with her progress.

Working on getting in enough water and protein into her diet was something she and Leah, Registered Dietitian, worked on together as a goal. Going forward Katie plans to partner up with Smallest Winner-Winner, Michelle and do partner training.

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Lisa Edinger

Lost 8.47% Body Weight

Total Weight Lost: 15.6 pounds

Lisa said this program “kicked her butt” in a good way since now she’s back to working out and taking care of her health. Lisa not only shed weight with her workouts, but also has gotten better coordination through this program. Continuing to work on her food choices she’s now taking her food to work with her so she’s not tempted by unhealthy quick foods.

Recently Lisa got on her bike and discovered she likes spinning. Going forward Lisa plans to continue cardio and try weights and running.

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 With our Summer Smallest Winner Program about to begin in June we’re excited to start up again! Think you have what it takes to be a Smallest Winner?

Contact us! Limited spots available so act fast!

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Want to see how many calories you’ve burned?

Use this Calories Burned  List to help you keep track!

 Color Run

Wanna run with some fun? How about the Color Run?!

The annual Color Run is going down in St. Louis, Aug. 18, 2012. The only question is “Are you ready for the craziest, colorful, 5k of your life?”

 Kayaking

Kayaking is a great workout for your core. To propel and turn the kayak your body relies on your core. Your legs also get in a good workout by assisting in turning and balancing the kayak. The tightening of the muscles in the legs for this purpose acts as an isometric exercise. The constant squeezing over time increases the strength of your leg muscles. The shoulder and arm muscles used to push the paddle through the water increases the muscle mass and the tone of the arms and shoulders.

 5 Best Places to Kayak in Missouri

 Snorkeling

Not going on a beach vacation this year? No problem you can do this fun summer activity in a lake, a river or even a pool! (Kid Friendly Idea: Throw some rings, keys or toys in the bottom of the shallow end of the pool!)

 Water Balloon Fight

Sounds silly, but like a lot of fun. Between all the running and throwing you’ll be doing you’ll get in a workout and not even realize it.

 Water Skiing

Water skiing, while being fun, requires exceptional upper and lower body strength, muscular endurance and good balance. Individuals wishing for more of a challenge can graduate to trick skiing, slalom skiing, ski jumping and ski racing.

(Beginners Tip: Beginning balance exercises for water skiing are the single-leg Romanian deadlift exercise and the single-leg lift and chop. These types of exercises help increase joint stabilization and prepare the body for more advanced balance exercises.)

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 Bike Riding

Biking riding is a great cardiovascular exercise. Riding a bike is also less strenuous on joints, leg and arm muscles, as compared to running, weight lifting, or aerobic exercises at a gym. Biking also torches calories; for example: A 135-pound woman pedaling 12 to 14 miles an hour blasts 488 calories in 60 minutes.

 Swimming

Swimming works practically all of the muscles in the body (if you do a variety of strokes). Swimming can develop a swimmer’s general strength, cardiovascular fitness and endurance. Plus, on a hot summer day it’s one of the best ways to cool off and still get in an amazing workout!

Bonus: Dip Into Skinny Water Workout

Tennis

Another great calorie scorcher is Tennis; men can burn up to 600 calories an hour and women up to 420! Tennis is a great activity to increase leg and arm strength. Hand-eye coordination also improves with this this summertime sport. Tennis also helps with speed, overall fitness, discipline, social skills, and even sportsmanship.

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 Hiking 

Hiking is a wonderful way not only to participate in aerobic exercise, but also to clear your head. In the first place, hiking (which can be as moderate as a walk around your block or as strenuous as a mountain climb) is a weight-bearing exercise, which helps prevent osteoporosis. What’s more, hiking can also help you manage your weight, possibly reduce, or even eliminate, your need for insulin if you have Type 2 diabetes, and is a joint-friendly form of exercise that can keep arthritis sufferers more limber and mobile.

10 Biking and Hiking Trails in St. Louis

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 Paddle Boating

paddle boats are considered water bikes and it’s a known fact that pedaling and cycling can be a good form of exercise, then going for a paddle boat in the nearby lake or shore can be one of your regular exercises if you want it to. This is what the connection between paddle boats and exercise is all about. If you are into biking, chances are you may like paddle boating as well. This activity works the leg muscles and provides a moderate cardio workout. Paddle boating burns a moderate number of calories.

Boathouse in St. Louis 

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Need more ideas? 

Gardening

Basketball

Baseball/Softball

(Sand) Volleyball

Horseback Riding

Ultimate Frisbee

Racquetball

Coaching

Kickball

Golf

There’s a million things you could do this summer to stay active and have fun!

Have more ideas? Tell us about them on our Facebook Page! 

This menu even includes everyday comfort foods made with healthier ingredients so you don’t have to feel like you’re sacrificing anything! Hello there, Grilled Cheese!  So no excuses to not eat healthy and stay on track!

BONUS: This menu includes some speedy recipes for those days where you don’t have a ton of time to cook!

7 Breakfast Ideas:

Healthy Egg Omelet

Calories : 200, Fat : 4.5g , Protein : 30g , Carbs : 16g

Ingredients:

• 4 egg whites
• 1 egg yolk
• 1/2 green pepper cut into strips
• 1/2 red pepper cut into strips
• 1/2 yellow pepper cut into strip
• 2 cups spinach
• 1/4 cup onion strips
• 1/4 cup fat free feta
• cooking spray
• 5 cherry tomatoes
• 1/4 cup unsweetened silk soy milk
• pepper

Instructions:

1. In a small bowl mix together eggs, veggies, and soy milk.
2. On a skillet greased with Pam cook the egg mixture on medium low until edges begin to firm, make sure they eggs are covered so the top gets cooked as well
3. Fold omelet and sprinkle feta to the top, add pepper for taste.

Banana Breakfast Bread (fast breakfast!)

Calories: 120 Carbs: 21g Protein: 4g Fat 2g

Ingredients:

• 1/2 Small Banana
• 2 Slices Village Hearth Wheat bread

1. Toast the bread
2. Cut each slice in half
3. Cut banana in small slices
4. Lay three slices of banana on each half and spread with a butter knife
5. Sprinkle Cinnamon toast seasoning on each half
6. If you don’t have the seasoning available you can use ground cinnamon and truvia

Healthy Banana Chocolate Chip Muffins

128 Calories, 2g Fat, 22 Carbohydrates, 3g Fiber, 3g Protein

Ingredients

1 1/4 cups Bananas
2/3 cup Honey
3 tbsp Light And Fit Yogurt
3 tbsp Naturally Sweetened Apple Sauce
2 large Egg White
1 tsp Pure Vanilla Extract
1 serving
2 tbsp Whole Wheat Flour
3/4 cup Oats (Quaker)
1/2 tsp All Purpose Baking Soda
1/2 tsp Salt
1/2 tsp Cinnamon, Ground, 1 Tsp
1/4 cup Semi-sweet Mini Morsels
Directions

1. Preheat oven to 350 degrees F. Spray 12 cup muffin pan with cooking spray.

2. Mix first 6 ingredients (wet) together in a medium bowl.

3. In a separate bowl, whisk together remaining dry ingredients (except for chocolate chips); add dry ingredients to wet and mix just until blended together (don’t over-mix).

4. Pour batter into prepared muffin tins. Sprinkle top of each batter cup with the mini chocolate chips. Bake 15 to 18 minutes, or until toothpick inserted into center of muffin comes out clean. Cool for 10 minutes in pan and then remove muffins to a rack to cool completely.

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Sesame Sunny Side (fast breakfast!)

Calories 126 Protein 10g Fat 8g Carbs 0

Ingredients:

• 2 Medium Eggs
• 1 tsp Sesame Seeds

Directions:

1. Crack eggs onto microwavable plate
2. microwave on high for 1 minute and fifteen seconds until all egg whites are cooked.
3. Add sesame seeds to top

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Baked Banana Doughnuts

102 Calories, 2g Protein 1g Fat

2 ripe bananas, mashed
2 egg whites
1 Tablespoon vegetable oil
1 cup packed brown sugar
1-1/2 cups all purpose flour
3/4 cup whole wheat flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon pumpkin pie spice
1 Tablespoon granulated sugar
2 Tablespoons chopped walnuts

Preheat oven to 425 F. Spray baking sheet with nonstick cooking spray. Beat bananas, egg whites, oil and brown sugar in large bowl or food processor. Add flours, baking powder, baking soda and pumpkin pie spice. Mix until well blended. Let stand for five minutes for dough to rise. Scoop out heaping tablespoonfuls of dough onto prepared baking sheet. Using thin rubber spatula or butter knife round out doughnut hole in center of dough. (If dough sticks to knife or spatula , spray with cooking spray). With Spatula , smooth outside edges of doughnut into round doughnut shape. Repeat until all dough is used. Sprinkle with granulated sugar and walnuts if desired. Bake 6 to 10 minutes or until tops are golden.

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Low Fat Blueberry Waffles (fast breakfast!)

Calories 90, Carbs 20, Protein 4, Fat 1.4g

Ingredients

• 1 Low Fat Kellogg’s Buttermilk Waffle
• 1/2 Tbsp Fat Free Butter
• 10 Fresh Blueberries
• 1/4 Cup Smuckers Sugar Free Syrup

7 Lunch Ideas:

Deli Delight (fast lunch!)

120 calories, Fat 3, Carbs 14g, protein 12g

Ingredients:

• 1 Cup Spinach
• 1 Tbsp Mustard
• 1 Tbsp Fat Free Feta Cheese
• 1 Tbsp Fat Free Cottage Cheese
• 1 Tbsp Fat Free Cream Cheese
• 1 Oz Medium Cut Roast Beef
• 4 Cucumber Slices
• 2 Slices Whole Grain Village Hearth 40 Cal Bread

Directions:

• In a mixing bowl mix together Feta, Cream Cheese, and Cottage Cheese. Chill in Freezer for 5 minutes
• On a layer of bread add, roast beef, cheese, spinach, cucumber, and mustard.
• Slice.

Tropical Tortilla (fast lunch!)

215 Calories, Fat 5, Carbs 27g, Protein 17g

Ingredients:

• 1 Cup Fresh Spinach
• 1/4 Cup Diced Green Apples
• 2 Cut Mini Bell Peppers
• 1/4 Cup Diced Cantaloupe
• 1 Serving Fat Free Croutons
• 1 Tbsp Craisins
• 1 Tbsp Almonds
• 1 Tbsp Fat Free Cranberry Walnut Dressing
• 1 Medium Whole Grain Tortilla

Packed Pasta (fast lunch!)

Calories: 175, Fat 2, Carbs 24, Protein 8

Ingredients:

• 1 Cup Pure Pasta Noodles (Cooked and cooled)
• 1 Tbsp I can’t believe it’s not butter
• 1 Tbsp Fat Free Parmesan
• 1 Tsp Garlic Powder
• 1/2 Cup Cucumber Slices

Grilled Cheese Sandwich (fast recipe!)

125 calories!

Ingredients

*Two Slices of “Sara Lee Honey Wheat Bread”

*Fat Free “I can’t believe it’s not butter”

*Low Fat Kraft Single Cheddar Cheese

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Light Luxury Salad (fast recipe!)

Calories 95 Carbs 12 protein 7

Ingredients

• 4 Cups Red Leaf Lettuce
• 10 Raisins
• 3 Dried Apple Slices
• 2 Dried Apricot Halves
• 4 Medium Strawberries
• 5 Snapped Green Beans
• 2 Egg Whites
• 1/4 Red Bell Pepper Chopped
• 2 Cups Cabbage
• 1 tbsp Fat Free Raspberry Vinaigrette

Turkey & Tomato Panini (fast lunch!)

Calories 272 Fat 4g Carbohydrate 36g Fiber 5g Protein 10g

Ingredients

• 3 tablespoons reduced-fat mayonnaise
• 2 tablespoons nonfat plain yogurt
• 2 tablespoons shredded Parmesan cheese
• 2 tablespoons chopped fresh basil
• 1 teaspoon lemon juice
• Freshly ground pepper, to taste
• 8 slices whole-wheat bread
• 8 ounces thinly sliced reduced-sodium deli turkey
• 8 tomato slices
• 2 teaspoons canola oil

Directions

1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.

2. Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.

3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

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Chicken Caesar Pocket (fast lunch!)

Calories: 227, Fat 5g, Carbs 20g, Protein 31g

Ingredients:

• Whole Wheat Pita Pocket W/Honey
• 1 Cup Romaine Lettuce
• 1 Tbsp Caesar Dressing
• 2 Tbsp Parmesan Cheese
• 1 Unit Grilled Chicken
• Parmesan Garlic Seasoning
• Cooking Spray
• 1 Slice Turkey Bacon

Direction

1. Marinate chicken in a plastic bag with garlic Parmesan seasoning for a couple hours.
2. Cook Chicken in a skillet until done cut into slices and place into fridge to cool
3. In a mixing bowl combine caesar, parmesan, and romaine together.
4. Cooke up Turkey bacon , crumble into bits and add to mixing bowl
5. Spray each side of Pita Pocket with cooking spray and place on skillet to lightly brown
6. Stuff all the ingredients into pocket.

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7 Dinner Ideas:

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Quinoa- Stuffed Peppers 

Calories 233 Protein 16 Carbs 25 Fat 7

• 1 medium onion, finely chopped (1 cup)
• 2 Tbs. olive oil
• 2 ribs celery, finely chopped (1/2 cup)
• 1 Tbs. ground cumin
• 2 cloves garlic, minced (2 tsp.)
• 1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
• 2 15-oz. cans diced tomatoes, drained, liquid reserved
• 1 15-oz. can black beans, rinsed and drained
• 3/4 cup quinoa
• 3 large carrots, grated (1 1/2 cups)
• 1 1/2 cups grated reduced-fat pepper Jack cheese, divided
• 4 large red bell peppers, halved lengthwise, ribs removed

1. Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.

2. Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.

3. Preheat oven to 350°F. Pour liquid from tomatoes in bottom of baking dish.

4. Fill each bell pepper half with heaping 3/4-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving.

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Pineapple Chicken Bites

Calories: 160 for 12 peices

Ingredients

• 1 cup pineapple juice
• 1/2 cup packed brown sugar
• 1/3 cup light soy sauce
• 2 pounds chicken breast tenderloins cut in 1 inch bites

Directions

1. In a small saucepan over medium heat, mix pineapple juice, brown sugar, and soy sauce. Remove from heat just before the mixture comes to a boil.
2. Place chicken in a medium bowl. Cover with the pineapple marinade, and refrigerate for at least 30 minutes.
3. Preheat grill for medium heat. Thread chicken lengthwise onto wooden skewers.
4. Lightly oil the grill grate. Grill chicken 5 minutes per side, or until juices run clear. They cook quickly, so watch them closely.

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Falafel (fast dinner!)

134 Calories 26g Carb 9g Protein

Ingredients

• 2 Cups Chickpeas
• 2 Garlic Cloves
• 1 Medium Onion Minced
• 1/4 cup Cilantro
• 1 tsp Lemon Juice
• 1 tsp Crushed Red Peppers1
•  cup 100% White Whole Wheat Flour
• 1 tsp Baking Powder
• 1 Slice Wheat Sourdough Loaf

Directions

1.  Preheat the oven to 400 degrees
2. line a baking sheet with parchment paper.
3. Place chickpeas in a food processor. Pulse a few times just until well-blended, and then spoon them into a medium-sized bowl.
4. Add the rest of the ingredients (reserving 1/4 cup of the breadcrumbs), and mix well.
5.  Form the mixture into small balls (I made about 12), and flatten them slightly. Roll in the remaining breadcrumbs to coat.
6.  Bake for 12 minutes, then flip. Bake 12 minutes longer or until browned and crispy.

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Chili-Rubbed Steak & Pan Salsa (fast dinner!)

192 calories; 8 g fat ( 2 g sat); 4 g carbs; 26 g protein

INGREDIENTS

• 8 ounces 1/2-inch-thick steaks, such as rib-eye, trimmed of fat and cut into 2 portions
• 1 teaspoon chili powder
• 1/2 teaspoon kosher salt, divided
• 1 teaspoon extra-virgin olive oil
• 2 plum tomatoes, diced
• 2 teaspoons lime juice
• 1 tablespoon chopped fresh cilantro

PREPARATION

1. Sprinkle both sides of steak with chili powder and 1/4 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa.
2. Add tomatoes, lime juice and the remaining 1/4 teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve the steaks topped with the salsa.

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Veggie Stir Fry (fast dinner!)

Calories 150, Protein 6g, Carbs 19g, Fat 0g

Ingredients

• 1 Cup Snapped Peas
• 1 Cup Sliced Onions
• 1/2 Cup Red Peppers
• 1 Cup Broccoli
• 1/2 Cup Peas
• 1 Red Potato Diced
• 1 Tbsp Classic Stir Fry Sauce
• 1 Tbsp Fat Free Feta

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Shrimp Kabob (fast dinner!)

Calories-54, Carbs-7, Fat 0, Protein 6

Makes 8 Kabobs

Ingredients:

• Yellow Peppers (bell peppers), 2 pepper, large (3-3/4” long, 3” dia)
• 2 Large Green Pepper

• Onions, raw, 1 medium

• Shrimp, 6 oz

• Pineapple, fresh, 1 cup, diced

• Garlic powder, 1 tbsp

• I Can’t Believe It’s Not Butter, Fat Free Spread, 1 Tbsp, 2 serving

• Pepper, black, .5 tbsp

• 1/2 Cup Mushrooms

455 calories; 20 g fat ( 6 g sat ); 42 g carbs; 28 g protein

INGREDIENTS

• 12 ounces 93%-lean ground beef
• 1 cup refried beans
• 1/2 cup chopped fresh cilantro
• 1 tablespoon chopped pickled jalapenos
• 1 avocado, peeled and pitted
• 1/2 cup prepared salsa
• 1/8 teaspoon garlic powder
• 4 whole-wheat tortillas, warmed (see Tip)
• 2 cups shredded romaine lettuce
• 1/2 cup shredded pepper Jack cheese
• 1 lime, cut into 4 wedges

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Side Dishes:

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Baked Sweet Potato Fries

Makes 2 Servings

140 Calories, 3g Fat, 3g Protein, 22g Carbs

• 1 Tbsp Olive Oil
• 1 Egg white
• 2 large sweet potatoes skinned
• Roasted Potato Wedges Seasoning

Directions

1. Preheat oven to 450 degrees
2. Cut Sweet Potatoes into strips
3. Boil for 20 minutes
4. Cook on skillet with 1 tbsp olive oil, 1 egg white and Seasoning for 10 minutes
5. Bake in oven for 20 minutes.

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Asparagus with Curry Butter

67 calories; 5 g fat ( 2 g sat);  6 g carbs; 3 g protein

INGREDIENTS

• 2 teaspoons butter, melted
• 1 teaspoon curry powder, (see Tip)
• 1/2 teaspoon lemon juice
• 1/4 teaspoon salt, or to taste
• 2 teaspoons extra-virgin olive oil
• 1 shallot, finely diced
• 1 bunch asparagus, (about 1 pound), trimmed and cut into 1-inch pieces

PREPARATION

1. Combine butter, curry powder, lemon juice and salt in a small bowl.
2. Heat oil in a large nonstick skillet over medium heat. Add shallot and cook, stirring, until softened, about 2 minutes. Add asparagus and cook, stirring, until just tender, 3 to 5 minutes. Stir the curry butter into the asparagus; toss to coat.

TIPS & NOTES

• Tip: Check the ingredient label on your brand of curry powder: if it has added salt (as some do), you may omit the salt in the recipe or salt to taste.

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Garlic Roasted Mashed Potatoes  

Calories: 93, Fat: 0.2g, Protein: 2.8g, Carbohydrate: 21g

8 servings (serving size: 1/2 cup)

Ingredients

• 2 whole garlic heads
• 2 pounds cubed peeled Yukon gold potato
• 1 cup chopped onion
• 2 tablespoons plain fat-free yogurt
• 1 teaspoon dried rosemary, chopped
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Preparation

• Preheat oven to 350°.
• Remove white papery skin from garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.
• Place potato and onion in a saucepan; cover with water, and bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender. Drain in a colander over a bowl, reserving 1/4 cup cooking liquid. Combine garlic, potato mixture, 1/4 cup cooking liquid, and remaining ingredients; mash with a potato masher.

Shirataki Cheesy Macaroni 

Calories 174, Fat 3, Carbs 18g, Protein 10

Serves 5.

Ingredients:

• 1 bag shirataki noodles
• 1/2 bag elbow 100% whole grain pasta box
• 2 1/2 tbsp 100% whole grain flour
• 1 cups nonfat milk
• 1 cup almond breeze unsweetened
• 1 1/4 cups reduced-fat extra-sharp cheddar, grated
• 1 tsp Dijon mustard
• 2 Tbsp I cant believe it’s not butter
• Freshly ground black pepper

Directions:

1. Cook each pasta seperate according to the instructions on the package.
2. While pasta is cooking, place flour in a medium saucepan and gradually whisk in milk. Heat the milk ,almond breeze and flour on medium and bring to a boil, stirring constantly to prevent lumps.
3. Reduce heat and allow to simmer until the milk begins to thicken.
4.  Stir in cheese and mustard, and stir until cheese melts. Toss drained pasta and sauce in a large bowl.
5. Add butter and freshly ground black pepper

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 Desserts:

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100 Calorie Frosted Angel Food Cake Slices

100 Calories! 0 Fat! 23g Carbs! 2g Protein!

Frosting Ingredients:

• 1 Cup Powdered Sugar
• 1 Container Fat Free Cool Whip

(Mix together with spoon)

I used Boxed Angel Food Cake Pillsbury Fat Free.

Makes 16 Slices!

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Skinny Cow White Mint Truffle Bar (100 calories)

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Sugar Free Coconut Truffles!!!

Approximately 65 calories for two truffles.

Ingredients:

• 1 1/2 cups fine unsweetened shredded coconut

• 5-6 tablespoons coconut oil

• 1/3 cup coconut milk

• 1/3 cup erythritol or 1/4 cup xylitol

• Pure stevia extract, to taste (start with 1/16 of a teaspoon)

• Sugar Free Wilton Candy Melts. (White Chocolate or Milk Chocolate)

• Pinch of unrefined sea salt

Preparation:

Melt erythritol over medium heat in a saucepan until liquefied.

Stir together coconut oil, coconut milk, unsweetened coconut, salt, and stevia.

Pour in hot erythritol and mix together thoroughly until coconut oil is melted, forming a smooth paste.

Drop dollops of the coconut mixture on to aluminum foil or waxed paper, and shape into balls with your fingertips.

Freeze for 5 minutes, or until filling is firm and cold.

Melt Wilton Candy Melts with a Chocolate Melter or In a Glass Container in the Microwave.

Dip filling into chocolate, return to wax paper I use a chocolate dipper but many people use toothpicks for fast fix.

After the chocolate begins to harden it will be ready to eat!!

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Cocoa-Nut Bananas

Calories: 80 (each)

· 4 teaspoons cocoa powder

· 4 teaspoons toasted unsweetened coconut

· 2 small bananas, sliced on the bias

1. Place cocoa and coconut on separate plates. Roll each banana slice in the cocoa, shake off the excess, then dip in the coconut.

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7 Snack Ideas:

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Apples and cinnamon

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Rice cake with peanut butter, sliced banana with a sprinkle of cinnamon 

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Almonds 

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Banana, peanut butter and whole wheat wrap

*Note:  watch which wraps you use, some are healthier than others

 .

Apple Ring Pancakes (recipe here)

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Frozen Yogurt Dots

(Just drop yogurt off spoon onto wax paper and freeze.)

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Homemade Trail Mix

Mix your favorite healthy treats together!

.

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Recipe Sources:

http://undressedskeleton.tumblr.com

eatingwell.com

Tone It Up

Crab Crunch

Sit with feet planted, right hand on ground about a foot behind right hip, left hand on head, elbow out; lift hips. Hold tabletop pose as you crab CRUNCH bend your torso and raise right knee to touch left elbow over midsection (as shown). Do 12 reps. Switch sides; repeat.

Surf’s Up!

1. Keep your legs in the air and lift your hips only off the floor for two counts, bringing knees toward chest; return to the starting position for two counts. Do eight reps, holding the last one for eight counts, then pulsing up for eight counts before lowering to the start position.

2. Next, lift both upper and lower body, as shown, for two counts, then lower for two; do eight reps. Hold the last rep for eight counts, then pulse eight times.

Clam Snap

Lie on right side, right forearm propping up upper body, left arm raised and legs splayed wide with right leg in front (as shown). Engage abs to lift torso, keeping weight on right hip, and to SNAP the clam reach left hand to tap between shins. Return to start. Scissor legs so left is in front of right, and tap again for 1 rep. Do 15 reps. Switch sides; repeat.

Dolphin Pull

Start in plank position supported on forearms with hands clasped and heels raised. Bend left knee and pull left leg into chest as you lift hips toward ceiling (as shown). Return to start; repeat on right side for one rep. Do 10 reps.

Sea Turtle Push Up

1. Start with arms straight, knees on the ground, back in a plank position, and palms placed slightly closer than shoulder-width apart. Keep your abdominals tight and your neck relaxed.

2. Bend your elbows and lower your torso toward the ground for a count of two, keeping your elbows close to your body (they should point behind you, not out to the sides). Straighten to the starting position for two counts. Do eight reps.

Swaying Sea Grass

Kneel on right knee with arms overhead and leaning toward left, left leg extended out to side, foot on ground (as shown). Sway to the right, placing right hand on ground to support upper body, as you raise left leg level with hip, foot flexed. Return to start. Do 15 reps. Switch sides; repeat.

Dive in!

Stand with feet hip-width apart, knees soft. Bring left knee toward chest, hands around shin. Reach arms forward, palms together, as you extend left leg behind you without arching back (as shown). Return to start. Do 15 reps. Switch sides; repeat.

Seahorse

1. Stand on your right leg, with your left leg bent; hold the back of a chair for balance. Keep your head and chest lifted.

2. Slowly lower your body for two counts, bending at the hip and right knee as if you’re sitting in a chair (be sure your knee doesn’t extend past your toes). Straighten the standing leg to a count of two, pressing up from your heel; repeat 12 times. On the final rep, hold in the lowered position for eight counts, then pulse eight times. Switch sides so you’re standing on your left leg with the right leg bent and repeat the entire set.

Mermaid

(a) Lie on right side with head resting on right palm, left hand in front of hips for balance; stack legs, cross ankles, and lift legs about 2 feet off ground (as shown). (b) Lower legs until hovering above ground (as shown).
Return to start for 1 rep. Do 12 reps. Switch sides; repeat.

Rolling Waves

Lie on right side, legs stacked with right knee bent, left leg straight, head on floor and elbows bent in front with left hand cupped over right fist. Keeping arms stiff, push off right arm as you lift torso, left elbow and left leg as high as you can (as shown). Return to start. Do 15 reps. Switch sides; repeat.

 For daily workouts, nutritional tips and more like our Facebook Page!

Follow us on Pinterest for even more info!

Sources:

http://www.realsimple.com

http://www.self.com

http://runningatom.blogspot.com

Tone It Up

Squeeze some fun!

Slice up lemons and put them in a cupcake pan (that I’m sure you only use for healthy muffins) then pour water on top of lemons and freeze – perfect way to refresh pitchers of water – and looks pretty too!

Cooking Tip: Did you know…

…that putting a wooden spoon on top of your pot will keep it from boiling over? I’ll have to try that next time!

Egg-cellent!

Another handy use for that cupcake pan is to “boil” eggs! This idea came from Pinterest (are you following us yet?) You can BAKE eggs and they will come out exactly (if not better!) like normal hard-boiled eggs.

How to: Stick them in the oven for 30 minutes.  

And that’s it! SO easy. Bake them in the oven at 325-350 degrees for 30 minutes. (Depending on your oven. Try one egg at 325 and see how it does!)

Like it Spicy?

Use small jars (or baby food jars work great) to store spices! Tell them apart by painting the lids with chalkboard paint to label!

Leftover Nightmares: Did you know…

…Some useful information, in case you didn’t already know.
(Don’t you even try and act like you already knew this, either.) You know when you try to pull some foil out and the roll comes out of the box?  Well apparently on boxes of foil and Saran Wrap there  is writing on the end that says, Press here to lock end. Right there on the end of the box is a tab to lock the roll in place. How long has this little locking tab been there?!

Portion Control!

They say abs are made in the kitchen, and with this portion control tool you never have to worry about over-serving again! Get your own here! (We found the cheapest to be on Amazon)

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Fancy/Flavored Ice

For clear ice cubes for your guests boil the water first, then freeze it to have nice clear ice cubes.

Mint ice cubes: Add several mint leaves in hot water until water gets enough minty flavor (take out the leaves because they turn dark) Add fresh mint leaves to the mint-flavored water once it cools down and freeze.
Lemon ice cubes: Add lemon juice and lemon slices to water and freeze
Blueberry ice cubes: Add fresh blueberries to water and freeze

*For flavored ice cubes also boil the water for clarity

Flower Power Eggs

There’s no recipe, really, just three steps: 1) Cut bell peppers into 1/2 inch rings; 2) Place in a non-stick lightly oiled skillet; and 3) Crack an egg in the middle of each ring and cover and cook over low heat until done. If you like your yolks runny, just cook over low heat until whites are done. If you like your yolks firm, break the yolks and then cook over low heat until both whites and yolks are firm.

QUICK TIP: Shell-be-gone!

Never peel another hard boiled egg again! Just slice through it and scoop it out with a spoon! Why didn’t I think of that?!

SPACE SAVER!

Magazine rack + canned foods = space saver in your cabinet!

QUICK TIP: Hulling Strawberries!

All you have to do is poke em’ with a straw!  You start at the bottom of the strawberry, push the straw up, and the stem and white bit just pop right up!

Stickers on Fruit

The stickers on fruits and veggies tell you A LOT! 4 numbers mean they were conventionally grown, 5 numbers starting with number 8 means they are genetically modified (GMO), and 5 numbers starting with 9 means they were organically grown (no pesticides or nasty GMOs)

For more tips, workouts and nutritional info like our Facebook Page  and

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 Have a tip for us? Share it with us on Facebook!

Tips and Tricks sources:

http://mealmeasure.com/index.html#buy

http://frugaldecormom.blogspot.com

http://www.theburlapbag.com

http://www.apronstringsblog.com

http://www.nobiggie.net

http://amy-newnostalgia.blogspot.com

http://asmallsnippet.blogspot.com

http://www.staceysnacksonline.com

Avoid sitting for prolonged periods of time. Even if you work at a desk find time to walk around. Walk to a co-workers desk to give them a document instead of putting it in their mailbox. Take the long route to the bathroom to get in a bit of exercise. If even these tips are not possible given your work environment, focus on your sitting posture. Slouching puts strain on your spine and can cause chronic pain. Take short breaks to stretch whenever you can. Minimal movement is better than no movement at all.

Exercise is key to a healthy lifestyle and a strong back. Proper exercise can improve flexibility, increase strength, and even reduce back pain. Yoga and Pilates are both great activities to achieve proper alignment. Water therapy exercise is also known to provide lower back pain relief.

Already have some back discomfort? Here are some exercises you can do with back pain:

• Hydrotherapy (exercising in a warm water)
• Swimming
• Walking
• Exercise bike

Try incorporating routine massage therapy into your wellness plan. A study published in the Annals of Internal Medicine supported the idea that massage therapy produces better results for low back pain than other therapies, including acupuncture and spinal modification. Most hospitals now are prescribing massages like they would a medication for healing back, hip and joint issues.

Believe it or not, the wrong mattress can cause significant back pain. Shopping for a mattress is a personal preference; however you may want to research what type of bed (firm, pillow top, memory foam, etc.) could help alleviate your pain.

Bad eating habits can lead to extra weight gain and cause aches and pain in your back. Maintain a balanced diet to stay healthy and happy.

Leave us a comment and let us know what helps alleviate your back pain.

For more tips, workouts and nutritional information LIKE our Facebook Page!

Sources:

kosmodisk.com

Touch of Wellness

Buy 2 Sessions for $60! ($120 Value)

  

 *All sessions are an hour long.

Nutritional Information

(Amount per serving)

Calories: 404

Fat: 12.4g

Protein: 33g

Monounsaturated fat: 4g

Ingredients

• 2 cups shredded roasted skinless, boneless chicken breasts
• 1/2 cup chopped fresh cilantro
• 1/2 cup bottled chipotle salsa (such as Frontera)
• 8 (6-inch) flour tortillas
• 1 cup chopped tomato $
• 1/2 cup (2 ounces) preshredded reduced-fat cheddar cheese
• 1/2 cup diced peeled avocado
• 1/4 cup fat-free sour cream

Preparation

1. Combine first 3 ingredients in a medium bowl, tossing well to combine. Spoon about 1/3 cup chicken mixture onto each tortilla; microwave each taco at high 30 seconds or until warm.
2. Top each taco with 2 tablespoons tomato, 1 tablespoon cheese, 1 tablespoon avocado, and 1 1/2 teaspoons sour cream; fold in half.