tag:blogger.com,1999:blog-47626680828063337632024-02-06T22:18:30.520-08:00...An Apple a Day...and other tips to keeping the doctor away!Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.comBlogger28125tag:blogger.com,1999:blog-4762668082806333763.post-62653134221771869642011-03-01T22:20:00.000-08:002011-03-01T22:20:37.723-08:00SubstitutesOkay, many of you know by now my rule about the extras (ranch, salad dressing, mayo, sour cream, cream cheese, etc). The less you partake, the less you will crave them. So I want you all to try some new ways to substitute fattening foods for healthy foods. Here's a list. Let me know what you love.<br />
Non fat plain yogurt<br />
Neufchatel or "light" cream cheese or fat-free cream cheese<br />
Lemon or Lime Juice<br />
Garlic<br />
Salt and pepper (watch the salt if you have high blood pressure)<br />
Basil<br />
Cilantro<br />
Peppers<br />
EVOO mixed with lemon juice and spices<br />
Salsa<br />
Cottage Cheese (low fat)<br />
Applesauce<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://fitness.resourcesforattorneys.com/images/low-fat-diet.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://fitness.resourcesforattorneys.com/images/low-fat-diet.jpg" width="250" /></a></div>Good luck!Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com1tag:blogger.com,1999:blog-4762668082806333763.post-87173593079215578142011-02-23T16:02:00.000-08:002011-02-23T16:02:23.943-08:00Portions, people, Portions!<div class="separator" style="clear: both; text-align: center;"><object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://0.gvt0.com/vi/LBko_3wT44Q/0.jpg"><param name="movie" value="http://www.youtube.com/v/LBko_3wT44Q&fs=1&source=uds" /><param name="bgcolor" value="#FFFFFF" /><embed width="320" height="266" src="http://www.youtube.com/v/LBko_3wT44Q&fs=1&source=uds" type="application/x-shockwave-flash"></embed></object></div>One thing I really want each of you to understand is portions. This is a great way to help you understand what I mean...Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com2tag:blogger.com,1999:blog-4762668082806333763.post-42924394718510023582011-02-22T16:33:00.000-08:002011-02-22T16:33:23.981-08:00I like to move it move itOkay, I think I have stated this before but I will state it again. You will see the most results if you allow fitness to become your life. The more you move it, the more calories you burn, the more fat you burn, the better body fat you will achieve. I'm not looking for the obsession some of us fitness gurus have but I need everyone to <span class="Apple-style-span" style="color: magenta; font-size: large;"><b>INCREASE </b></span>your physical activity. Find three ways <b><span class="Apple-style-span" style="color: magenta; font-size: large;">EVERY </span></b>single day to increase your P.A. without stepping foot in the gym. I still want you to come to the gym, but I'm looking for a change in lifestyle. <br />
If I don't motivate you enough, this video will :)<br />
<div class="separator" style="clear: both; text-align: center;"><object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://3.gvt0.com/vi/34z5DGZMf_s/0.jpg"><param name="movie" value="http://www.youtube.com/v/34z5DGZMf_s&fs=1&source=uds" /><param name="bgcolor" value="#FFFFFF" /><embed width="320" height="266" src="http://www.youtube.com/v/34z5DGZMf_s&fs=1&source=uds" type="application/x-shockwave-flash"></embed></object></div>Good luck. I love you all.Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com0tag:blogger.com,1999:blog-4762668082806333763.post-61569970534579121582011-02-01T15:05:00.000-08:002011-02-01T15:05:58.293-08:00Some ideas with fruit...I found some great recipes containing fruit. So, here are a few....<br />
<br />
<a href="http://allrecipes.com/Recipe/Almond-Strawberry-Salad/Detail.aspx">http://allrecipes.com/Recipe/Almond-Strawberry-Salad/Detail.aspx</a><br />
<br />
<a href="http://allrecipes.com/Recipe/Tangy-Poppy-Seed-Fruit-Salad/Detail.aspx">http://allrecipes.com/Recipe/Tangy-Poppy-Seed-Fruit-Salad/Detail.aspx</a><br />
<br />
<a href="http://allrecipes.com/Recipe/Juicy-Fruit-Salad/Detail.aspx">http://allrecipes.com/Recipe/Juicy-Fruit-Salad/Detail.aspx</a><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://www.relaxedpolitics.com/wordpress/wp-content/uploads/2009/06/fruit-salad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://www.relaxedpolitics.com/wordpress/wp-content/uploads/2009/06/fruit-salad.jpg" width="320" /></a></div>If you have to make a dessert for something..use this recipe..it's not fat free by any means but it has a lot of good things on it and its DELICIOUS! I don't like cream cheese so I use whipped cream. It's also better for you that way!<br />
<br />
<a href="http://allrecipes.com/Recipe/Fancy-Fruit-Pizza/Detail.aspx">http://allrecipes.com/Recipe/Fancy-Fruit-Pizza/Detail.aspx</a>Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com0tag:blogger.com,1999:blog-4762668082806333763.post-476697577914840982011-02-01T14:59:00.000-08:002011-02-01T14:59:02.954-08:00Breakfast IdeasQuite a few of you are having a hard time with breakfast. It's easy to mess up on breakfasts because a) we are so tired and don't want to put a lot of effort into what we are eating and b) it seems like most breakfast food is carbs, so we get hungry super fast after we eat. I am going to give you some ideas and I want everyone to work on breakfast in the next week. PERFECT breakfast every day! You can do it!<div><br />
</div><div>Option 1: </div><div>1 whole wheat tortillia</div><div>3 egg whites and 1 whole egg</div><div>1/4 c. low fat cheese</div><div>Grapefruit</div><div>Apple Juice (real kind, not sugar kind :))</div><div><br />
</div><div>Option 2: </div><div>1 piece of whole wheat toast</div><div>2 turkey sausage patties. </div><div>Apple</div><div>Orange Juice</div><div><br />
</div><div>Option 3:</div><div>Low fat high protein fruit breakfast smoothie</div><div>Example: 1 cup of yogurt. 1 tbsp. peanut butter. 1 cup strawberries. 1 banana, ice. </div><div><br />
</div><div>Option 4: </div><div>1 cup of oatmeal</div><div>1/2 tablespoon brown sugar</div><div>Cinnamon</div><div>1/4 cup chopped almonds and Raisin mixture. </div><div>Apple</div><div>Milk</div><div><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://fitness.appstate.edu/images/smoothies(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="243" src="http://fitness.appstate.edu/images/smoothies(1).jpg" width="320" /></a></div><div>The most important part of the day in breakfast and there MUST be protein in breakfast or our cravings will be out of control by lunch which screws up our whole day! </div><div><br />
</div>Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com1tag:blogger.com,1999:blog-4762668082806333763.post-70883086684343204632011-01-22T23:50:00.000-08:002011-01-22T23:50:27.130-08:00PiZzA!!!There is something about the word "pizza" that can really trigger our mouth to water and begin to crave the delicious taste of cheese and sauce in our mouth. Unfortunately, as your trainer I must highly recommend you to avoid 90% of the pizzas out there. However, there are some that can be delicious and healthy! Malawi's Pizza in the Riverwoods has healthy choices for pizza, but I am also going to give you a recipe of a delicious healthy pizza!<div><br />
</div><div>You can either buy a whole wheat pizza crust or make the <a href="http://allrecipes.com//Recipe/amazing-whole-wheat-pizza-crust/Detail.aspx">recipe</a></div><div>After having the crust use the following toppings to put on top. </div><div>Real tomato marinara sauce</div><div>Low fat skim milk cheese</div><div>Roasted chicken</div><div>Sliced tomatoes</div><div>Baby spinach</div><div>Basil</div><div class="separator" style="clear: both; text-align: center;"><a href="http://pakistanifoodrecipies.com/wp-content/uploads/2009/07/tomato-chicken.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="214" src="http://pakistanifoodrecipies.com/wp-content/uploads/2009/07/tomato-chicken.jpg" width="320" /></a></div><div>This pizza is so delicious! It has two and half servings of veggies on it, one serving of dairy, one serving of protein and two grains. Try it! You will not regret it!</div>Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com0tag:blogger.com,1999:blog-4762668082806333763.post-50855715705699588522011-01-11T08:51:00.000-08:002011-01-11T08:51:04.533-08:00New Year's ResolutionsI hope each of you have taken time to think of what you would like to improve this year for your New Year's Resolutions. I am hoping there has been some renewal of motivation as well. I haven't seen too many of you this week, so I'm hoping over the next couple weeks that increases and I see each of you come in and start the new year off well. As far as this blog goes..I need more participation from you, my clients, for me to want to continue to put effort in. I need you guys to pay attention to what you eat and be honest with me and what I can do to help. Does it help for me to put recipe ideas up? What helps you the most for nutrition that I have done? Or is there something I have not done that would be helpful? Give me some feedback so I can know what would be most beneficial for all of y'all!!<br />
I am going to work on some new recipes and hopefully in the next couple days I can have some posted. Please come in and sign up with me.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://www.wordstream.com/images/screenshots/ppc-seo-resolutions.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.wordstream.com/images/screenshots/ppc-seo-resolutions.jpg" /></a></div>Yay for new goals! We can decide this year what we want to be like next year. It starts with so many little choices we make every day. Please let me know what I can do for you!Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com1tag:blogger.com,1999:blog-4762668082806333763.post-24137113125463875722010-12-30T23:08:00.001-08:002010-12-30T23:08:23.749-08:00MUST READ: NEW SCHEDULEHappy New Year! I hope y'all have had a great break. I know I have, but I definitely could have done better on my eating...do any of you feel the same? Let's set some new resolutions and keep them.<br />
<div>I want to see y'all soon! So here's my new schedule. It won't be in the books until Tuesday night when I get back into town. But I know a tentative schedule that changed a little to help me fit my classes in, let me know if you have any special requests. My regular clients have priority. If you'd like to claim a spot, it's first come, first serve. This semester is going to be very busy for me, unlike this past one, so I am going to work on punctuality and trying to keep my schedule as structured as possible. Please do so as well!</div><div>My Gold's Gym Training Schedule</div><div><br />
</div><div>Monday</div><div>7-9 am</div><div>7-8pm....7 is reserved for Becky</div><div>Tuesday</div><div>5:30-8pm 5:30 is reserved for Brightley</div><div>Wednesday7-9 am</div><div>7-9pm</div><div>Thursday</div><div>5:30-8pm 5:30 is reserved for Brightley and 7 for Becky</div><div>Friday and Saturday are pretty open. So please feel free to let me know if you want to reserve a permanent spot and I will mark it. </div><div>Some of you like to change and don't want a consistent time, just let me know whether you will be a regular and unchanging or if I should plan on having random times for you. It's totally fine either way. Most of my clients that have the same time every week are generally more committed and don't cancel as often but that is not always the case..so whatever is best for yall, ok!?!?! </div><div>See you all soon! </div><div class="separator" style="clear: both; text-align: center;"><a href="http://i450.photobucket.com/albums/qq225/effat57/new-year-2011-wishes-5.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://i450.photobucket.com/albums/qq225/effat57/new-year-2011-wishes-5.gif" width="320" /></a></div><div><br />
</div><div><br />
</div>Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com1tag:blogger.com,1999:blog-4762668082806333763.post-86105613266566366012010-12-18T01:05:00.000-08:002010-12-18T01:05:19.392-08:00While you're catching up on Christmas moviesOk, so I don't know how many of you will have time to get into the gym..so I will be putting up a couple things y'all can do at home. <br />
This one is particularly easy to do while catching up Christmas movies..<br />
home supplies to use: 2 gallons of milk<br />
Get your heart rate started and warmed up:<br />
1 minute of jumping jacks<br />
10 planks for 10 seconds (super tight)<br />
1 minute of side kicks (like kickboxing)<br />
50 bicycles<br />
1 minute of jumping jacks<br />
50 milk gallon bicep curls to overhead shoulder press<br />
<br />
Repeat five times and you can probably burn a couple hundred calories!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://www.joycehartmann.com/_/rsrc/1268958911777/Figures_Faces_SantasWorkout-large-effect-autolevels-70.JPG?height=420&width=327" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://www.joycehartmann.com/_/rsrc/1268958911777/Figures_Faces_SantasWorkout-large-effect-autolevels-70.JPG?height=420&width=327" width="249" /></a></div>REPORT IF YOU DO IT! Leave a comment or text me!Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com6tag:blogger.com,1999:blog-4762668082806333763.post-21224155526430569552010-12-14T02:21:00.000-08:002010-12-14T02:21:32.759-08:00Have a great break everyone!I am headed to Arkansas for two and half weeks! I will be thinking of each of you. I will be posting workouts soon. Please Please and did I say Please be good! Give yourself the gift of strength, health, and being fit this Christmas. You are all making so much progress, even if you don't see it. You are. :) Smile. Be happy. Be grateful. And be strong, resist the temptation to eat a lot.<br />
I will allow you to have one treat every three days. Plan it out and don't overeat regular food either. Get those fruits and veggies in!<br />
Hit that challenge and you'll get a free session!<br />
I love you all!<br />
Be safe while traveling!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://myseasonsoflife.files.wordpress.com/2010/12/pics_-_christmas_-_thomas_kinkade_-_i_ll_be_home_for_christmas_10-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://myseasonsoflife.files.wordpress.com/2010/12/pics_-_christmas_-_thomas_kinkade_-_i_ll_be_home_for_christmas_10-1.jpg" width="320" /></a></div>One more note...Christmas is a time for service.<br />
<br />
<h2 align="center"><span style="font-family: 'Times New Roman';"><b><span style="color: #336699; font-size: small;">Truly He taught us to love one another,<br />
His law is love and His gospel is peace.<br />
Chains he shall break, for the slave is our brother.<br />
And in his name all oppression shall cease.<br />
Sweet hymns of joy in grateful chorus raise we,<br />
With all our hearts we praise His holy name.<br />
Christ is the Lord! Then ever, ever praise we,<br />
His power and glory ever more proclaim!<br />
His power and glory ever more proclaim!</span></b></span></h2><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNa50K2U91mUc_u-yXEatP9jo6KzVhMu5rHNZ7uJXZ8vAg_8Buv2w45WZKgvqXiJ46lTyoVRgYYi0uxb6ELMa8XmCJcH66mhyXBmuHhhFA5MDIcsmm_P2hedobfj4yj6ZjuHYsVGbizsIR/s1600/occ+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNa50K2U91mUc_u-yXEatP9jo6KzVhMu5rHNZ7uJXZ8vAg_8Buv2w45WZKgvqXiJ46lTyoVRgYYi0uxb6ELMa8XmCJcH66mhyXBmuHhhFA5MDIcsmm_P2hedobfj4yj6ZjuHYsVGbizsIR/s320/occ+2.jpg" width="320" /></a></div><div><span style="font-family: 'Times New Roman';"><b><span style="color: #336699; font-size: small;">These are lyrics from O Holy Night. I love this song, and I LOVE these words. Let's make it a special Christmas by finding someone that is in a worse situation than we are, and serve them! </span></b></span></div><div><span style="font-family: 'Times New Roman';"><b><span style="color: #336699; font-size: small;">Have a great holiday break everyone!!</span></b></span></div>Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com0tag:blogger.com,1999:blog-4762668082806333763.post-76728333251678348512010-12-08T12:17:00.000-08:002010-12-08T12:17:48.001-08:00Late memo..sorry!Ok, y'all, I am headed home next week and it's finals week, so if you have sessions, come schedule yourself so we can get as much done as possible, cause I will be gone for two weeks. I will try and post a workout a week, and hopefully some good recipes as well. Y'all got to be better about what you eat! It's going to make a big difference guys!<br />
Let me know with any questions!Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com1tag:blogger.com,1999:blog-4762668082806333763.post-18541906095489575152010-11-29T15:56:00.000-08:002010-11-29T15:56:59.261-08:00What to do with leftover turkeyLeftover Turkey is AWESOME! Turkey is so good for you. <br />
Here's a delicious soup that uses the leftovers...<br />
After carving the turkey, there is still turkey left on the bone, so let it soak overnight on medium low. Pull off all the turkey off the bone and keep the water as a broth. <br />
Add whole wheat noodles, 1 cup of chicken broth, carrots, celery, peas, corn, etc to make a delicious turkey veggie soup. <br />
Add black pepper for taste. It's yummmmmyy!!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://www.cookingbytheseatofmypants.com/wp-content/uploads/2008/11/leftover-turkey-stew.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://www.cookingbytheseatofmypants.com/wp-content/uploads/2008/11/leftover-turkey-stew.jpg" width="320" /></a></div>Freeze other turkey for sandwiches. Turkey is very good for you, don't waste any of it :)Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com0tag:blogger.com,1999:blog-4762668082806333763.post-52795406927395161312010-11-29T15:49:00.000-08:002010-11-29T15:49:35.036-08:00Let's get back together!!I hope you each had a fantastic Thanksgiving. One thing I am thankful for this year is my job. I love being a trainer and am happy with all the fun we have had this year! Let's keep it up y'all!!!<br />
If you have an available appointment, then you MUST come in this week. We will be doing plyometric circuits all month of December. It will be very challenging, however, it burns calories at a higher rate. Therefore, you will need to suck it up and work hard.<br />
A couple of things I have noticed...some of you may be forgetting about pre exercise eating and drinking habits. Please eat more than an hour before but not more than two hours before a work out. And drink every fifteen minutes within that hour. The food needs to have a little complex carbs and a little protein. Do not overeat, but do not come if you are not ready to get crazy busy! This month is vital. Many of you have goals that need to be reached by the end of the year..it is coming up!<br />
I know there are many things that are keeping you busy. Finals. Work. Weddings. Christmas Shopping. Kids. There will always be obstacles, but it's about whether you want to prioritize this area of your life.<br />
SOOOOO if you have not scheduled an appointment yet, do it TODAY. I have opened up many more hours than usual. If you want to workout more than once this week, I definitely agree! Let me know how I can help you.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://z.about.com/d/webclipart/1/0/p/r/bbuster.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://z.about.com/d/webclipart/1/0/p/r/bbuster.gif" /></a></div>See you soon!Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com0tag:blogger.com,1999:blog-4762668082806333763.post-30721698966091428782010-11-26T20:50:00.000-08:002010-11-26T20:50:24.703-08:00Saturday's FavoriteI hope you each had a great Thanksgiving! I hope you felt good afterwards and didn't eat too much!! This weekend has some important football games, I know I'm excited for several of them!! The perfect meal for football is some good ol' chili!!<br />
Ingredients<br />
1 can of Tomato Juice--it's a large can, generally next to V8 or pineapple juice..<br />
2 cans of diced tomatoes<br />
1 can of Rotel<br />
2 large carrots, diced to baby pieces<br />
1/2 onion<br />
1/4 cup of salsa<br />
1 lb of turkey burger<br />
1 can of black beans<br />
1 can of chili beans<br />
1/2 cup of shredded cheddar cheese<br />
1 tablespoon of chili powder<br />
<br />
Ground turkey burger. Add juice, tomatoes, Rotel, onion, salsa, beans, carrot, cheese, and powder.<br />
Let simmer.<br />
DELICIOUS!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://blogs.wyomingnews.com/blogs/everyonegives/files/2009/01/chili-cook-off.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="263" src="http://blogs.wyomingnews.com/blogs/everyonegives/files/2009/01/chili-cook-off.gif" width="320" /></a></div>Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com0tag:blogger.com,1999:blog-4762668082806333763.post-75648734846654666512010-11-23T21:36:00.000-08:002010-11-23T21:39:39.243-08:00Thanksgiving Motivation<div class="separator" style="clear: both; text-align: center;"><a href="http://www.zwani.com/graphics/thanksgiving/images/1happy-thanksgiving.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://www.zwani.com/graphics/thanksgiving/images/1happy-thanksgiving.gif" width="313" /></a></div>I am so sorry I didn't post a memo yesterday! It was crazy with school and getting things together for Thanksgiving this week. I apologize. <br />
<br />
So here's what I want you guys to really think about. Choices. Thanksgiving comes every year, we know that we tend to eat a lot and gain weight and not exercise during this time of the year, hence the New Year's Resolutions..right?? I want you to enjoy Thanksgiving, but enjoy in very small portions. If you LOVE yams and pie, but you don't LOVE mashed potatoes, don't feel obligated to eat a lot of potatoes, and vice versa. I personally LOVE LOVE LOVE mashed potatoes and turkey and rolls and green bean casseroles, but pie and cheesecake and yams don't tempt me, therefore I don't go near them. I know I will eat enough calories, that is never the question...it's about will I overeat? It will put you behind if y'all get out of control. <br />
<br />
After Thanksgiving, go for a walk. DO NOT GO TO SLEEP. It's the most tempting part of Thanksgiving to pass out after stuffing your face, so please go for even like a thirty minute walk. Laying horizontally will give you heartburn and your body will be stopped in midst of digestive process.<br />
<br />
Do the Turkey Bowl. Run around and burn some calories.<br />
<br />
If you're going home, pick up a Travel Pass from the front desk so you can work out when you go home. <br />
Make sure that pre and post snacking is fruits and veggies. Make sure your metabolism is going before you eat the big meal. And, make sure you have enough fiber and water. Which brings me to another point, keep all drinks to water this week. Alcohol, punches, and cokes have too many calories and are not worth it at all. Please refrain from them!!!<br />
<br />
I love you all!! I have the greatest job in the world working with you guys every day! I look forward to our appointments next week!! EVERYONE get in next week! And be prepared when you do. EVERYONE will be doing plyometrics and circuit training next week. Hydrate yourself. You will need it. Get excited.<br />
<3Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com0tag:blogger.com,1999:blog-4762668082806333763.post-12850811310118677382010-11-23T21:16:00.000-08:002010-11-23T21:42:00.742-08:00Mandatory Recipe: Chicken Tortilla Soup<div class="separator" style="clear: both; text-align: center;"><a href="http://www.thelocal.se/blogs/eatingout/files/2009/04/soup.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.thelocal.se/blogs/eatingout/files/2009/04/soup.gif" /></a></div>Brrrrr!!!!!! I don't know about y'all, but it is SOO cold and all I want is soup. So I will be posting a different recipe every day of yummy soups!!! Sorry I took a week off...but I as a trainer have regrouped and will be back on task this week for my lovely clients!!!<br />
<div>So this is super easy and warms you up fast!</div><div>Ingredients</div><div>3 chicken breasts</div><div>1 can of cream of chicken reduced fat</div><div>1 can of organic chicken broth</div><div>1 can of corn</div><div>1 can of black beans</div><div>1 can of stewed tomatoes</div><div>1 can of Rotel</div><div>After boiling and shredding chicken. Put everything together into a pot and cook on medium and add a cup of water and 1/2 c of milk to make soupier. Top off with tortilla strips. </div><div>It's delicious and a little more fattening then I prefer for all meals. However, it's so yummy and has some veggies and good protein. Enjoy!!</div><div>P.S. Compare to Zupas Chicken Enchilada soup for half the fat!</div><div><br />
</div>Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com0tag:blogger.com,1999:blog-4762668082806333763.post-11958719685392325472010-11-15T16:48:00.000-08:002010-11-15T16:48:45.632-08:00Memo to ClientsTexting each of you and doing letters is not working exactly the way I would like it for each of you. Therefore, every Monday I will be posting a memo on the blog. You need to be checking this often. There are some of you that are trying so hard and doing everything that I have asked...others however, I still don't feel like we are on the same page. <br />
I wanted everyone's Christmas challenge, evaluation, and goals turned into me and I have only received like five!! This is not okay guys! Get those goals to me. And I need your evaluations or I can't improve to help you. <br />
As far as the challenge, I need you to go on to the Challenge post, two posts below this, and tell me your miles. Sorry for those of you who are doing this correctly. I hope I don't sound angry, I'm not, I just need y'all to do your part, ok!?! Do this ASAP so I can make charts and put charts in your folder. <br />
Other pieces of information...<br />
I have received several valid complaints lately on lack of results. I know that I have seen improvement in many of you, but until I see complete obedience to my rules, I will push those rules. If, at this point, you have followed everything I have suggested for an ENTIRE month and have not seen results, then I will suggest you go see a physician. I know what I am doing. I am confident in my ability to be a good trainer and I trust my nutritional information that I have learned and give out. Therefore, it is not working, then we need to see what is going on inside your body. <br />
Many of you know I was really sick for a couple months. During the months of August through October, I gained five pounds and changed my percentage in body fat a couple points. When I was given the clear to start working out again and eating the way I want to, I am almost back to my pre-sick weight and getting closer to the strength. I know that many of you want to lost more than five pounds and change body fat more than a little bit. However, I only gave up working out and changed my eating habits for two and half months. I know it will take two months about to get back to where I was. If it didn't take me a day to gain the weight, it will take me longer to get back down. Make sense?<br />
I am not trying to discourage you, in fact, I hope this encourages you. Please try so hard! Tomorrow I will be posting an exact replication of my day, my sleep, eating, and exercising. I will then show you the mathematical and scientific approach to what my body is doing with the food and exercise. If you can model your life somewhat after this, then we should see some results!!<br />
On top of this, I am starting a competition, I will let you know details very soon! Stay tuned !I love you guys!! Please keep it up!Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com0tag:blogger.com,1999:blog-4762668082806333763.post-61717933192972492152010-11-15T15:56:00.000-08:002010-11-15T15:57:43.231-08:00Mandatory Recipe: Chicken Noodle Soup<div class="separator" style="clear: both; text-align: center;"><a href="http://simpledailyrecipes.com/wp-content/uploads/chicken-noodle-soup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://simpledailyrecipes.com/wp-content/uploads/chicken-noodle-soup.jpg" width="320" /></a></div>This shouldn't take too long. Just stick everything in the crockpot and it should cook within a couple hours. Don't put the crockpot on too high or let it sit too long, it gets really gross :)<br />
<br />
Ingredients:<br />
Boneless Skinless Chicken tenderloins (7)<br />
2 cups of Chicken Broth<br />
1 1/2 cup of water<br />
1/2 cup of Half and Half<br />
3 cups of whole grain rotini noodles (check health store if you can't find at regular grocer)<br />
1 cup of carrots, diced<br />
1/2 cup of celery, diced<br />
1/2 onion chopped<br />
1 tablespoon of basil<br />
3 bay leaves<br />
1 tablespoon of parsley<br />
1 teaspoon garlic<br />
salt and pepper<br />
<br />
Thaw chicken and chop into bite size pieces. Throw everything into crockpot. Takes about four hours. My mom goes home on her lunch break to start things in crockpot and then you come home and it's done!!<br />
Let me know when you have tried it!Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com4tag:blogger.com,1999:blog-4762668082806333763.post-33321113988705268392010-11-10T14:15:00.000-08:002010-11-10T14:15:28.380-08:00Turkey Burger night!!For my hamburger lovers...you know who you are! I don't think this meal should be a regular, however, go ahead and try it out for those night you are really craving a cheeseburger!!<br />
Get a couple pounds of ground turkey meat and make sure it is thawed out enough, because you will be getting very touchy with it tonight!<br />
Throw the ground turkey into a large bowl and put a cup of pure salsa in with it. The salsa I recommend is Archers Farm from Target or an organic store, like Sunflowers. Put 1/2 cup shredded cheese and mix around. You don't want too much cheese, just enough for a little flavor, but too much will place you over your caloric and fat limit. Once it's mixed up, make into hamburger patties. Freeze patties that won't be used that night, so you can eat them later when you need a quick meal. Throw the patties onto a George Foreman or another kind of grill. <br />
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Use whole wheat sandwich thins from any grocery store. These are low calorie and come from whole grains. <br />
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<br />
<br />
The salsa and cheese provide enough flavoring there won't be a need for mayo, mustard, ranch, etc. Just throw some lettuce and tomatoes for veggies, and bam, you have a delicious burger!<br />
Eat with a fruit salad and you will be full for hours!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://seasonedfork.com/wordpress/wp-content/uploads/2008/12/fruit-salad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://seasonedfork.com/wordpress/wp-content/uploads/2008/12/fruit-salad.jpg" width="320" /></a></div>Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com1tag:blogger.com,1999:blog-4762668082806333763.post-43642644428946343672010-11-09T17:15:00.000-08:002010-11-09T17:15:25.180-08:00Because Who Doesn't Love Cafe Rio???As a trainer, you find that there are those restaurants (and foods in general) out there which clients all around can't seem to get rid of. However, as a trainer, I HATE these restaurants. Well, instead of hating them, I took upon a new project for myself...I am going to take requests from my clients and friends of what food and/or restaurants they can't give up, and want a healthier alternative.<br />
<div>First of all these requests is Cafe Rio...who doesn't love Cafe Rio?!? This is going to be dedicated to some of my best friends and I who happen to LOVE Cafe Rio, don't we Britt, Sarah, and Whit?!?! This isn't exactly Cafe Rio, I wouldn't claim that I'm capable of producing that kind of deliciousness (because I refuse to pack that many calories into food) :)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL8lffZ6uWOQwAmKWCrUQmQyzLno7_Krby8md04W0_0wlavCl3j4Y4ge5oTGoptqEVxJaBno__t4S71GVkl6qMuV_j_mE4Q17XUea6U4UVUipUA6iVkcbrX8wCQTb17UF1SmvU-3XAveU/s1600/cafe+rio.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL8lffZ6uWOQwAmKWCrUQmQyzLno7_Krby8md04W0_0wlavCl3j4Y4ge5oTGoptqEVxJaBno__t4S71GVkl6qMuV_j_mE4Q17XUea6U4UVUipUA6iVkcbrX8wCQTb17UF1SmvU-3XAveU/s1600/cafe+rio.jpg" /></a></div><br />
</div><div>Okay the first thing you want to do is get the chicken boiling to be shredded and the rice cooking. Remember whole wheat rice! Instead of using water to boil the rice, or use in the rice cooker, use chicken broth. Add lime juice. Add 1 teaspoon of fajita seasoning.<br />
While these are cooking, make tortilla dough:<br />
2 1/2 cups of whole wheat flour<br />
1/2 cup of unbleached flour<br />
3/4 c of hot water<br />
1/4 c of milk<br />
2 tbsp of shortening (no trans fat)<br />
1 tspn salt<br />
1 tspn baking powder<br />
Mix dry ingredients. Add wet. Knead. Let sit while finishing preparing meal. After rest of meal is prepared, go back to tortilla. Roll out dough til about 1/2 inch thickness. Place on skillet. Cook on medium for five minutes and flip over. Continue til middle is done. Don't burn!<br />
Other preparation:<br />
Chop up the following:<br />
Tomatoes, Green Peppers, Red Peppers, Cilantro, Onion, Olives<br />
Shred chicken<br />
Shred cheese<br />
Shred dark green lettuce leaves.<br />
Warm up black or pinto beans and corn.<br />
When tortilla is done, place a handful of chicken, 1/4 cup beans, 1/4 cup rice, Chopped up Veggies, place 1/4 cup of cheese on top. Place in microwave for thirty seconds. Put a couple tortilla strips on top for crunch. Add salsa if desired!<br />
You don't need to add any dressing! This is good without it! Squeeze lime juice if you want!<br />
Enjoy! Let me know if you love it!<br />
Not even close to amount of calories from Cafe Rio! Don't forget to stop eating if you get full! Split with roommates or spouse or child or sibling, it's a pretty big amount. Also, don't let your eyes do the loading of the food, get portions of PC Combo right!!<br />
<br />
</div>Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com2tag:blogger.com,1999:blog-4762668082806333763.post-34532728895394775602010-11-09T16:51:00.000-08:002010-11-09T16:59:31.806-08:00Recipe #2: Italian NightI am craving a yummy taste of Italy, and as much as I want to go to Olive Garden, I fear I can't afford the calories or money this week! So I decided to create my own Italian night for a third of the calories and the money!<br />
Menu<br />
Whole Wheat pasta with homeade marinara sauce<br />
Lemon pepper grilled chicken<br />
Peas and carrots<br />
Dessert: Peaches<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuzLxUp8BsIgTrzP8IrWkzVjTqT4oKb6IYAppVFO6kcaUHTHmx-pdZ7x1KLshUpmLpr7XSEAAFP1F_eMayqiEXBP3Q3Rh_KbjOe0XObypSrwYfh7CWCLCuIQof_7ztugZi4-L9txy-lJg/s1600/Marinara+sauce.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuzLxUp8BsIgTrzP8IrWkzVjTqT4oKb6IYAppVFO6kcaUHTHmx-pdZ7x1KLshUpmLpr7XSEAAFP1F_eMayqiEXBP3Q3Rh_KbjOe0XObypSrwYfh7CWCLCuIQof_7ztugZi4-L9txy-lJg/s320/Marinara+sauce.jpg" width="320" /></a></div><br />
Marinara Sauce:<br />
2 cans of Hunt's Steamed Tomatoes with Oregano and Basil (Don't drain)<br />
1 can of Hunt's Tomato Paste<br />
3 tablespoons of EV Olive Oil<br />
2 tablespoons of half and half cream<br />
2 tablespoons of water<br />
3/4 teaspoon of each: dried onion, garlic, basil, oregano, thyme (it may be easier to use 1 tablespoon of Italian seasoning. Try to use one that uses only chopped up herbs and not extra sodium)<br />
Garnish: Baby Spinach Leaves<br />
Heat and stir all together. After it comes to a slight boil, place a lid on top and put on low. Stir every minute for ten minutes. Add to whole wheat noodles. Place four leaves on top of pasta!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIRF6JF0cmqgzodomThH75S3fXck-PE4Kc0oiwTPzjmTyjuOpNpdtHpkXG9N_uJM4niksdATiSUKyOvZlGymoja76mCHeCx2KDHE8crTzeRU2CGk0hqCbKzon81GDmMav-czKYss3x-7k/s1600/chicken_paillard_lg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIRF6JF0cmqgzodomThH75S3fXck-PE4Kc0oiwTPzjmTyjuOpNpdtHpkXG9N_uJM4niksdATiSUKyOvZlGymoja76mCHeCx2KDHE8crTzeRU2CGk0hqCbKzon81GDmMav-czKYss3x-7k/s320/chicken_paillard_lg.jpg" width="320" /></a></div><br />
Lemon Chicken:<br />
Chicken Breasts<br />
2 lemons<br />
1 Tomato<br />
Cut chicken breasts into halves. Chop up 1 lemon and squeeze an entire lemon over chicken. Place on George Foreman. Salt and pepper after squeezing lemon. Chop up tomato into fourths and lemons into fourths. Place chicken on plate and garnish with lemons and tomatoes. <br />
Sprinkle Parmesan cheese on chicken and pasta. <br />
Heat up carrots and peas. <br />
Enjoy your meal. This is a perfect meal!!! And it's DELICIOUS!Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com1tag:blogger.com,1999:blog-4762668082806333763.post-7860868452704043122010-11-04T12:38:00.000-07:002010-11-04T12:38:01.049-07:00Let's Get Moving!Here is a new challenge one of my friends suggested and I jumped on the bandwagon.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsd861wH3hsA_Y2s5m2Btq6ZwTXQfGxGIQ6_dGAtUWBqh8YFuUUlULZjV2CUvZNhKVafUOkVg4_GO9kGvHF7YfsaVAAtck8n8Bahk0T__nvbKOkbB5xAsjC6LBpTWQiwoZ-_Yo6C03Ztg/s1600/walking.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsd861wH3hsA_Y2s5m2Btq6ZwTXQfGxGIQ6_dGAtUWBqh8YFuUUlULZjV2CUvZNhKVafUOkVg4_GO9kGvHF7YfsaVAAtck8n8Bahk0T__nvbKOkbB5xAsjC6LBpTWQiwoZ-_Yo6C03Ztg/s320/walking.jpg" width="320" /></a></div>It's time to give ourselves a Christmas present. This year I am giving myself the gift of 200 miles! I am going to walk or run 200 miles before Christmas. I want each of my clients to make a pledge to themselves and me. Do something that works and is realistic, but it MUST be more than you are currently doing. So for me, 200 miles is about five miles a day, which is more than I currently do. This is on top of my weight training every day, so don't wimp out on me. Look in your folder at the gym. You will find a sheet with a pledge you make to yourself and me. After you tell me your pledge, I will make you a chart so you can gage where you are at. The weather is GORGEOUS right now so take some time to strengthen your heart and enjoy the beautiful world around us! Let's get moving people!!<br />
<br />
I want the pledge filled out and turned in by next Monday. I will have charts for you by Tuesday!<br />
<br />
One piece of inspiration for you...I have a very dear friend of mine who was paralyzed a year and half ago. She can't walk anymore. She would love to have an opportunity like this. Be grateful you can move and get moving!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_r4pC-OvMOhSLFxToEFJTUgZhq40_8GAawsvTRdghkD1SAbP_l68ilejWpwFQDun00xpr3YhCmfAxWC25Py1U4Tk_BXlwfdBwW_BX9jlCIgTLg8zm3hMCToMRdMSnjmZtIRKRQ1lj7PE/s1600/Martina.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_r4pC-OvMOhSLFxToEFJTUgZhq40_8GAawsvTRdghkD1SAbP_l68ilejWpwFQDun00xpr3YhCmfAxWC25Py1U4Tk_BXlwfdBwW_BX9jlCIgTLg8zm3hMCToMRdMSnjmZtIRKRQ1lj7PE/s320/Martina.jpg" width="320" /></a></div>Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com3tag:blogger.com,1999:blog-4762668082806333763.post-72689807363145381182010-11-04T12:18:00.000-07:002010-11-04T12:19:53.195-07:00MoneyIf I had a dime for every time someone told me they couldn't afford to eat correctly, I would be a millionaire! If money is an issue, please come talk to me and show me how much you are currently spending, and bring a grocery receipt. I am not made of money either! My roommates and I each spend about 30 dollars a week on meals give or take a few. The first week was a lot more than that, because we bought a lot of bulk food from Sam's, such as flour, etc. However, now it's come down to around 30. We get three meals and two snacks with this budget. Given, there is three of us chipping in money so it takes it down, so if you can find people who will do this diet with you, it is better. But we can still figure things out. Just don't let lack of money stop you from being healthy. It's either now or later. The studies shown on how many people get diabetes, heart problems, colon problems, etc are large enough that it is easy for me to say, "if you don't want to pay now, you will pay later, make your choice when you want."<br />
So make a choice. Get organized. Spend time on food.<br />
Let me know if I can help<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLQlnJv7Grd2mWssLc9yMXA5bKgWYhr7pWJpFR8buOZgMnPcLz-f4DdtVzbDy4s3rBdpu_65cP9DQKyM7LhVS7xXYp7jd33m_HKPY04e3WMFSsUr9wHRFxXxgM2EVpOMk1Un3NGeR-qcM/s1600/Fist+of+Money.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLQlnJv7Grd2mWssLc9yMXA5bKgWYhr7pWJpFR8buOZgMnPcLz-f4DdtVzbDy4s3rBdpu_65cP9DQKyM7LhVS7xXYp7jd33m_HKPY04e3WMFSsUr9wHRFxXxgM2EVpOMk1Un3NGeR-qcM/s320/Fist+of+Money.gif" width="286" /></a></div>!Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com0tag:blogger.com,1999:blog-4762668082806333763.post-17165367751441174952010-11-04T12:12:00.000-07:002010-11-04T12:12:42.260-07:00Snacking....Good or Bad??Snacking is a great idea! In fact, we should have two snacks a day. It helps keep our metabolism going and if snacking is done properly, we are more likely to not have cravings where our eyes are bigger than our stomachs. <br />
Snacks should be around 250 calories and should be a mixture of protein and whole grains and is even better if it contains a fruit or veggie. In my apartment, my roommates and I have what we call wet snacks and dry snacks. Each of us get two ziploc baggies, one wet snack and one dry snack. <br />
Wet snacks contain: four baby carrots, two cucumber slices, six grapes, and three cheese cubes. <br />
Dry snacks contain any assortment of the following: four almonds, handful of trail mix (nuts, raisins, etc.), 1 chocolate pretzel, 1 yogurt pretzel, handful of cereal, handful of crackers, granola, etc.<br />
We always have a mini can of peaches with our dry snack as well.<br />
Other good examples of snacks<br />
Real yogurt, not gogurt :)<br />
String cheese<br />
Nature Valley granola bars<br />
Apple and peanut butter<br />
Smallest size of Jamba Juice<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7-7Zuk9-Q0Fix5AbpD7ZOiOmSbw1oqRjtwZGNeKz6MC2eIiSKn7fB4ITQfiI4LGBeuzi8yJAsK7CCOKHdn_Gh4G8i3nskJVoeoxsXEhmqYTbGldoqCJTTzE3zFxAquKy6nkE8lhJmIrY/s1600/HealthySnacks75.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="203" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7-7Zuk9-Q0Fix5AbpD7ZOiOmSbw1oqRjtwZGNeKz6MC2eIiSKn7fB4ITQfiI4LGBeuzi8yJAsK7CCOKHdn_Gh4G8i3nskJVoeoxsXEhmqYTbGldoqCJTTzE3zFxAquKy6nkE8lhJmIrY/s320/HealthySnacks75.jpg" width="320" /></a></div>I want each of you to try and implement the wet snack! I have very few clients who have yet reached the needed amount of fruits and veggies in a day! Let me see who can do it this week! Let me know what you try out! Try and go as natural as possible. The more processed a food is, the more they pack in.Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com0tag:blogger.com,1999:blog-4762668082806333763.post-28323382821614646252010-11-04T11:54:00.000-07:002010-11-04T11:54:05.777-07:00Preparation is Key to Success!One thing that I have really noticed in my life as a college student is the need for preparation. If I want to be successful in any aspect of life, I must prepare. This is also the case with our health. If I wake up in the morning and think that if I have time, I'll go to the gym, I'm never going to get there. However, if I wake up and think I'm going to the gym at 6:30, and I am going to complete my hour of readings for my class, or I will go to the gym at 7 while my show comes on and watch while I run, etc. We can fit in exercise, it just is a matter of moving a few things around. <br />
On top of that, food is another area we must prepare in. Sundays are generally pretty chill days for the majority of Americans. This is a great day to sit down in the kitchen and pantry and see what groceries are available and making good choices to begin preparing meals so we don't get crammed at the last minute and resort to what I call Satan's restaurant: McDonalds, or for that matter, any fast food restaurant. Even if we don't choose fast food, we may choose processed food, such as, Mac n Cheese, PastaRoni, or Ramen noodles. These are full of sodium and horrible chemicals that give us problems in our digestive track and give us a lot of calories with little substance. <br />
When I take some time to prepare food, I put all my snacks into Ziploc baggies. This accomplishes the need to prepare, but also helps to sort out food so when we grab a snack, we don't grab too many calories. (Check out my posting on snacks)<br />
Another good idea is to make sauces, soups, chilis, etc and freeze until you are ready for it. Take a Sunday to make a huge batch of homeade spaghetti sauce. Then on the day you want it, take out of freezer. Put a chicken on the George Foreman, boil some whole wheat noodles and broccoli, and BAM you have a delicious meal!Stephhttp://www.blogger.com/profile/15887637308869941433noreply@blogger.com0