Wednesday, October 31, 2012

31 days of fitness- day 31- Wednesday Words

Truth!  You are the only one that can make changes to your life.  You are the only one with the choice to get up and exercise or regret it tomorrow.






You won't have to start over, if you don't stop.  Keep going!  To use a Sparkpeople.com phrase... keep adding to your streak.  One day at a time.  One streak at a time... before you know it you will be in week 13 of your journey (like me!).  13 weeks of change and I am meeting new goals every week.  All because I made the decision to change, and kept going.


Today is the last day of my 31 days of fitness series.  I thank, the Nester, for hosting the 31 days series.  I really enjoyed sharing some fitness tips- a lot of which have helped me!  I also think my blog has really grown this past 31 days.  Before my post were unfocused and sporadic.  This month helped me figure out how to make a plan and a schedule.  I have some great ideas for November, and I hope you will continue to check in and read my posts.

I love comments!  I would love to know what you enjoyed about this series, what you wish I would of done differently.  I am planning on continuing to share fitness tips on Fridays, so i would also love some ideas of fitness related topics you would like me to talk about.

Tuesday, October 30, 2012

31 days of fitness- Day 30-TT- Scale

Yes, my scale is one of my favorite technologies.  While I don't always like what it tells me, it does help me tremendously!  There is much debate out there about how often you should weight yourself, but I am not going to get into that.  To me, it really depends on you.  If you are able to look at the scale and realize that is not the whole picture, then it is a very useful tool that you can use as much as you want.  If you aren't able to realize it's not the whole picture, then my advice is to limit how often you weigh yourself to once a week... or month even.  Because, IT IS NOT THE WHOLE PICTURE.  You can be burning fat like crazy and gaining muscle like crazy or for whatever reason retaining water like crazy and the number on the scale might not be changing.  But that does not mean you aren't changing.  And if your a woman... guess what TOM and hormones could be affecting the numbers too.

I, personally, weigh myself every single morning.  As I already said, I don't always like what the numbers say, but it does help me.  I don't see losses in pounds every day, I see gains in pounds at least a few days a week.  But I know that those pounds is not the whole picture.  My scale is quite useful for other information as well.  My particular scale also tracks Body Fat %, Bone weight, Water %, and Muscle %.  And I can create a profile and enter my gender and age and it will show me my changes in body fat % and pounds from the previous measurements (yay!  i don't have to do the math!).  Having these extra features help me realize that the pounds is not the only measurement.

Earlier this month I reached the point where my Muscle % was finally the same as and then lower than my Body Fat %... More muscle than fat..... AWESOME!  And 13 weeks ago my Body Fat was 37.5% and is now 32.7%,  uh what a change!  Pretty soon I will be under 32% and you know what that means???  Do you???  It means I am no longer considered OBESE.  Tell me that isn't awesome!

Bone weight is useful too.  My bone weight fluctuates from 4.2-4.4.  Yes I know my bone weight doesn't change that much, or shouldn't, but I think the fluctuation is just because the scale is not 100% accurate (no scale is 100% accurate) so some days the readings are just off.  Anyways if all of a sudden by bone weight starts dropping... say under 4 pounds, well then I know I better call a doctor, something is seriously wrong.

Water % is probably the most frustrating for me.  I drink at least 64 oz of water a day.  And for a long time my water % was in the 47% range.  Lately it has been in the 49% range....

Which brings me to a comment about the %.  If you added up my daily % for today, they equal 116%.... yeah I don't know either.  So i don't know what the % of is, because your body can't be 116%.  But I try not to worry about it too much I just look at each number seperate and see what I can do to improve that number....

Back to water.. there is so much that can affect the water % that it frustrated me because I never know what to change.  Body fat-workout more.  Do more cardio to burn calories or make sure I am not eating fatty foods.  Muscle fat do some more weight lifting.  But water- it could be anything- Not enough fiber, not enough water, too much salt, hormones, bladder issue, etc.  There is so much it could be that it is hard finding just the right change to make.

Muscle % is my second favorite measurement right now, body Fat % being first favorite (remember almost no longer OBESE! who wouldn't love that number!).  I am loving seeing the Muscle % number climb and climb and climb.  I didn't start tracking this number till week 5 in my adventure.  So I haven't seen that much of a change yet, especially since I haven't been doing my workouts like I need to, but there is still some change (34.2-34.6)  and it is much harder to build muscle than burn fat (I think). Or at least harder to build lasting Muscles.  I will see this number go up only to see it drop because I haven't done any muscle building exercises in 4 days.

As already mentioned, the scale can be a great tool, if you have the right attitude towards it and know how to use it.  My advice is to find one that measures more than the pounds so you have more than one number to spread your focus and get a better idea of the overall picture.

Now it's your turn... how do you feel about the scale?  Love it, hate it?  And how often do you  weigh yourself?

Monday, October 29, 2012

31 days of fitness- Day 29- MMM- Week 13 results

SW: 159
BF%: 33.7
M%: 34.8

Not much of an exercising week.  Been fighting allergies all week and there was a lot of rain this week too.  Monday I took a rest day, I had slept so horribly I could barely think straight.  I also had a lot to do so I spent most of the day checking off the to do list.  Tuesday I had a horrible migraine from allergies, so I didn't get much done.  I finally got some exercise on Wednesday.  I did a 5k walk, though didn't get a new time.  I also did a P90 circuit and then some Zumba activate.  Thursday my nephew spent the night.  During the day, I did a cardio/ab routine and then some zumba rush.  Friday my nephew was here all day (he was off school).  I spent the morning playing with him and then while he watched a movie I did some P90 Circuit and then tried the Zumba Ripped routine.  Half of it uses weights and the other half a chair.  It was alot of fun, my nephew even joined in on some of it.  Then on the way to taking him home we stopped at a park for about 45 minutes.   It was alot of fun.  It felt so great to be able to run around a park with him for that long... literally running for most of it!  I could not have done that 13 weeks ago.  I couldn't even have walked around the park for 45 minutes... I would of sat while he played.  Seeing changes in the scale, in how your clothes fit, and in your measurements is all well and good, but doing something that you know you could not have done before you started... that is enough motivation to keep you going for a long time.
This is him and I celebrating... Him because he climbed the rock wall all by himself and me because I was able to run around with him and have a great time playing at the park... something I would not have been able to do 13 weeks before!

Saturday... I paid for the double muscle building exercise and all the other stuff I did.  I was really sore.  I could barely walk most of the day... That Zumba ripped was a kicker!  So I didn't work out.  I also did some computer work for my parents, so was gone most of the day anyways.

Sunday has become a rest/work day for me.  I don't even plan workouts on that day, no matter if I didn't get mine in for the week or not.  It's my one day to recharge.  It is also one of two days (monday being the other) that I always have the most to do at home- food prep, cleaning, bills, financial stuff, filing, laundry, etc.  So there isn't must time to work out anyways.

I am pretty happy with how the week went.  I didn't get as much formal exercise in, but I have been doing a lot better at staying active.  Even if I am doing stuff at the computer all day... I will get up every 30-60 minutes and just walk around or do something.  This little exercise really adds up.

My current challenge ends on Wednedsay.  Chad will measure me and take new photos that day... I am anxious to see what the measurements show for change.

I am still listening to Anne of Green Gables, though I am almost done.  Not walking as much makes for slower reading.  This week I also started two other books that are fantastic.  I am reading PUSH by Chalene Johnson and The Spark by the guy behind Sparkpeople.com  Really great books about not just fitness stuff, but setting goals and to do list.  They are great resources and I highly recommend them both.

This weeks goals:
4 walks- 2 5ks and 2 for 45 minutes.   (yeah 1 5k was all I got in)

1 run/walk combo- run as much as I can, but walk to recover, this will be for 30 minutes (didn;t happen)

6 Power 90 workouts- 3 Circuit, 3 Cardio/Ab (I think 2 C and 1 C/A

6 Zumba workouts- 3 Rush (20 minute), 2 activate (45 minute) and 1 ripped (60 minute) (1 rush, 1 activate, and 1 ripped)

Stick to my food plan (did great... actually had to add some food because I was low on calories for the day)

1101 calorie deficit average on my Bodybugg everyday (not too bad, missed the total deficit by 735 calories, so less than one day)

Get up everyday by 8 am (3/7 days I need to work on getting to bed early to be able to get up early.)


Next week my goals are:
3 walks- all 5ks

3 run/walk combos- 2 for 30 minutes, 1 for 45 minutes

6 Power 90 workouts- 3 Circuit, 3 Cardio/Ab

6 Zumba workouts-3 ripped. 2 activate, and 1 rush

Stick to my food plan-

1101 calorie deficit average on my Bodybugg everyday

Get off media by 9pm and start settling down for bed.  Lights off at 11pm.

EW: 157.2 (down 1.8 pounds)
BF: 33.1 (down .6%)
M%: 34.7 (down .1%)


My challenge ends Wednesday, so I will do a post on Thursday about my difference during the challenge and information about the next challenge I am doing that starts on Thursday.  Also, my 31 days of fitness series is almost done, but there are some create stuff coming on AoV in Novemeber... Hope you stick around!

Now it's your turn... what progress have you made this week?

Sunday, October 28, 2012

31 days of fitness- Day 28-- Workout Snacks




Pre-Workout Snacks

The body works to build muscle and recover 24 hours a day, not just during that one-hour session at the gym. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can. Pre-workout, that usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling. All ready to go? Check out these 25 options to start things right:
1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!
2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.
3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!
4. Star-buffs shake: Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.
5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.
7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!
10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.
11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!
12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.
13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.
14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most natural ingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).
15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.
16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.
17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.
18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats.
19.  Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.
20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash of stevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.
21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.
22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.
23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health[1].
24.  Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.
25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.

Post-Workout Snacks

After a tough gym session, post-workout snacks are an imporant way to restore energy and rebuild muscle, too. Downed within two hours after exercise, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise. Here are 25 ways to end that workout on a high note:
26. Protein pancakes: From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.
27. Sweet potato pie shake: This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.
28. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.
29. Double G shake: Aussie strength coach @Rachel_Guy1 recommends an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.
30. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.
31. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!
32. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!
33. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.
34. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.
35. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.
36. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.
37. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.
38. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.
39. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.
40. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributor Claudine Morgan via Iowa Girl Eats.
41. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.
42. Eggy muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributor Lisa LaValle Overmyer.
43. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.
44. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.
45. Apples and cheese:  Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.
46. Pita and hummus: One 7-inch pita with two spoonfuls of  hummus adds a little pep back to your step with quick digesting carbs.
47.  Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
48. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.
49. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.
50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!



Now it's your turn... what are you favorite pre and post workout snacks?

Saturday, October 27, 2012

31 days of fitness Day 27-NSLS- Abs







You have to work all 4 of those muscle to get amazing looking abs
Here are 4 ab exercises to get you started.

My Power 90 DVD have an ab workout on them.  The 1-2 level you do 10 reps of 10 different exercises and level 3-4 you do 20 reps of 10 exercises.

Now its your turn... what are your favorite ab workouts?

Friday, October 26, 2012

31 days of ftiness- Day 26-FF- Smoothies!





Who doesn't love a good smoothie!  Not sure why the bottom one is so small.. Click on it for the original source.

Now it's your turn... what are you favorite smoothie recipes?

Thursday, October 25, 2012

31 days of fitness- Day 25-TT-How to Live Forever (or at least as long as you want to)


 from greatist.com


Now its your turn..... If there was a magic pill to make you live forever, would you take it?

Wednesday, October 24, 2012

31 days of fitness- Day 24-Wednesday Words


So true.  I started seeing definition in my arms and legs around 4 weeks.  My husband started to make comments around week 7 and 8 and I just finished 12 weeks, so I am hoping other people start making comments!


Believe that you can change and you can.  Be your own coach. 


Now its your turn... what is your biggest motivation struggle?

Tuesday, October 23, 2012

31 days of Fitness- Day 23-TT-C9 by Champion


I love this brand of workout clothing!  You can find them at Target, and they are pretty reasonably priced.  In the picture above, the shorts, the shirt, and my sports bra are all from the C9 clothing line.  It keeps what is covered warm and wicks away the sweat.  And I just love the colors.  The shorts have a pocket for your keys, all though I use my keypad so I don't have to carry my key.  You can find both mens' and womens' options and they have everything from long sleeved to hoodies to jackets to tanks.  And pants to shorts.  They have different fits- fitted, semi fitted, loose.  And they have different materials.  I like the ones that are part spandex, because those are the ones that wick away the sweat.  I love the sports bras, they hold me in and my back doesn't hurt from the girls bouncing.  I like them so much better than my VSX ones from Victoria's Secret and they were 1/3 of the price!  C9 by champion clothing probably makes up 2/3 of my workout gear.  I also have some VSX stuff- a jacket, 2 sports bras, 2 pairs of paints and a tank.  I also have an adidas jacket and some misc things.

Now it's your turn... what is your favor brand of workout clothing?

Monday, October 22, 2012

31 days of fitness- Day 22-MMM- Week 12

SW: 160.2
BF%: 34.2
M%: 34.9

(sorry guys, there is some girl stuff in this post!)

Hmm, another interesting week.  I have been feeling pretty stressed out lately, so I decided to give myself a mini staycation.  This meant I did not plan as much this week as normal.  I also didn't freak out if I didn't get as much done as I felt I should of.  This applied to workouts as well.

Monday and Tuesday I once again helped at my sister's.  I stayed with the boys from the time they got home till they went to bed, helping with dinner, play time, and baths.

I also subbed on Tuesday for 2nd grade.

I actually got a lot checked off my to do list on Monday.  Including a 3.1 mile walk with a time of 52:22, not my best, but still a good time.  I also did a Power 90 Circuit routinue and  Zumba Rush (20 minutes) twice.

Tuesday I didn't work out at all, because I went from subbing straight to helping my brother in law.

Wednesday was the start of my mini staycation.  I did get a Power 90 Cardio/Ab routine in as well as a 55 minute Zumba.

Thursday I did a quick 20 minute Zumba Rush right before bed, because I just needed a little more burn to reach my calorie deficit.

Friday- Chad and I went for a walk on the trail.  A cold walk.  We went a little over 2 miles in about 35 minutes.  I decided that was all I would do because the bottom of my foot, where the base of your toes are, starting hurting. Had a trivia night where I ate more than I should of

Saturday and Sunday we were out of town visiting Chad's family for a family reunion.  I didn't have any workouts planned, but tried to move as much as possible and eat as well as I could when there is so much food at every meal. Saturday we got to see his dad's side of the family, at a hayride... Lots of food.  Sunday was his mom's side family reunion- lots of food. Going into the weekend my plan was to enjoy myself and try to not get above 160.  I didn't want to see the 160s again.  Saturday I did pretty good, ate more sweets than I should of.  If I walked into the kitchen after dinner, I tried to grab a carrot instead of something else.  Sunday my plate was 75% veggies, although I did have other stuff.

I worked really hard during the week eating wise, and meeting my calorie deficit just so I could relax on the weekend.

I am still reading Anne of Green Gables.  I didn't walk as much, so not as much listening time as normal.
I also started reading Chalene Johnson's book Push.  I am reading the hard copy.  She is a beachbody coach/trainer and I am loving the book.  It is about developing habits to reach your fitness and life goals.


I started a new plan on the bodybugg, because I hadn't been meeting my weight loss goals.  I am eating a little less and working out a little more.  My new deficit goal is 1101, and it seems to be working.

Friday morning my weight was at a new low of 157.4, the body fat % was at 33.1, and the muscle % was at 34.6.  I don't normally post my weight except on weigh in days (monday morning) but I wanted to see the kind of difference not tracking and not exercising much did for the two days I was away.



This week my goals were:
 5 walks - lol, did 2, its getting colder so I am not sure I will be walking as much, but I do want to start running/walking as much as I can so that come Jan 1 I can really start running.

5Power 90 workouts-3 Circuit, 2 Cardo/Ab- did 1 of each

Extra Zumba workouts- on days I don't meet my needed calorie deficit. -Did 4

Stick to my food plan- did really well at this, to help me figure out waht I need to burn each day I have been pre tracking my food in the morning and then just changing what I need to if I didn't eat something, or ate extra.  It has really helped

1000 calorie deficit average on my Bodybugg everyday- actually it has been changed to 1101 and I did really great meeting the new goal

Get up everyday by 8 am (not necessarily fitness related but I need to start getting up earlier so I can get more done. )- yep, did not happen, because of my mini staycation the alarm was only set on Tuesday when I had to sub.


Next week my goals are: (mostly the same)
4 walks- 2 5ks and 2 for 45 minutes. 

1 run/walk combo- run as much as I can, but walk to recover, this will be for 30 minutes

6 Power 90 workouts- 3 Circuit, 3 Cardio/Ab

6 Zumba workouts- 3 Rush (20 minute), 2 activate (45 minute) and 1 ripped (60 minute)

Stick to my food plan-

1101 calorie deficit average on my Bodybugg everyday

Get up everyday by 8 am

EW: 159 (not bad after a trivia night where i ate junk, and 2 days with family where there is always sooooo much food!) only down 1.2 pounds, but not bad considering the weekend.

BF%:33.7 (down .5%)
M%: 34.8 (down .1% but no worries it will fix itself this week)
Now it's your turn... what was your week like?

Sunday, October 21, 2012

31 days of fitness- Day 21-Sunday Snacks-

Click the image to see the original post about this... found on greatist.com

  1. Mini PB&F: One fig Newton with 1 teaspoon peanut butter.
  2. Chocolate Banana: Half a frozen banana dipped in two squares of melted dark chocolate.
  3. Frozen grapes (any color): 1 cup (about 28 grapes), stuck in the freezer for 2+ hours.
  4. Honeyed Yogurt: ½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey.
  5. Spiced Orange: One orange— about the size of a tennis ball— sprinkled with cinnamon.
  6. Grilled Pineapple: 2 ¼-inch thick pineapple rounds (about 1 cup), grilled (or sautéed) for two minutes or until golden.
  7. Berries n’ Cream: 1 cup blueberries with 2 tablespoons whipped topping.
  8. Stuffed Figs: Two small dried figs with 1 tablespoon reduced-fat ricotta stuffed inside. Sprinkle with cinnamon.
  9. Oats n’ Berries:  ⅓ cup rolled oats (cooked with water), topped with cinnamon and ¼ cup fresh berries.
  10. Dark Chocolate: One block, or three squares.
  11. Nut-Stuffed Date: One Medjool Date filled with one teaspoon natural unsalted almond butter.
  12. Chocolate Milk: 6 ounces skim milk mixed with 2 teaspoons chocolate syrup.
  13. Cinnamon Applesauce: 1 cup unsweetened applesauce. Or, try this homemade version!
  14. Citrus-Berry Salad: 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
  15. Maple-Pumpkin Yogurt: ½ cup non-fat regular yogurt (go Greek for extra protein!) with 2 tablespoons pumpkin puree and 1 teaspoon maple syrup… like this!
  16. Chocolate Pudding: One 4oz package. Try a fat/sugar free version or a homemade one!
  17. Chocolate Covered Strawberries: Five strawberries dipped in two squares melted dark chocolate.
  18. Tropical Juice Smoothie: ¼ cup pineapple juice, orange juice, and apple juice, blended with ice.
  19. Vanilla and Banana Smoothie: ½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth.
  20. MYO Banana Chips: One sliced banana dipped in lemon juice and baked.
  21. Baked Apple: One tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender.
  22. Fruity Waffles: One 7-grain frozen waffle toasted and topped with ¼ cup fresh mixed berries.
  23. Skinny S’more: Two graham crackers with one roasted marshmallow and one small square dark chocolate.
  24. Cinnamon Graham Crackers & Peanut butter: Two graham cracker squares with 1 teaspoon peanut butter and a sprinkle of cinnamon.
  25. Cereal and Milk: ½ cup rice krispies with ½ cup skim milk.
  26. Milk n’ Cookies: Five animal crackers with ½ cup skim milk.
  27. Warm Spiced Cider: 6 ounces apple cider with sprinkles of cinnamon and nutmeg, warmed.
  28. Citrus Sherbet: ½ cup lime sherbet (about one standard-sized ice-cream scoop) with ½ sliced kiwi.
  29. Café Latte: 8 ounces steamed skim milk with 1 shot espresso.
  30. Jelly Beans: 25 of ‘em! Although we don’t recommend these.
  31. Marshmallow Pear: ½ pear diced and topped with 1 tablespoon marshmallow fluff.
  32. Protein Shake: One scoop protein powder with 8 ounces water (choose from tasty powder flavors like cookies n’ cream and chocolate peanut butter!).  
  33. M.Y.O. Popsicle: 8 ounces lemonade frozen in an ice pop mold, or use a small paper cup as a mold.
  34. Apple Chips: Munch on ¾ cup of kinds like these, or use this recipe!
  35. Carrots n’ Hummus: About 10 baby carrots with 2 tablespoons hummus.
  36. Pistachios: A couple handfuls— about 25 nuts (Crackin’ them open will take more time and avoid grabbing 25 more).
  37. Cheese n’ Crackers: Five Kashi 7-grain crackers with 1 stick reduced-fat string cheese.
  38. Dippy Egg: Oneover easy egg with ½ slice whole-wheat toast, sliced (to dip in yolk!).
  39. Cheesy Breaded Tomatoes: Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of parmesan cheese.
  40. Curried Sweet Potato: One medium sweet potato (about 5 inches long) cooked for six minutes in the microwave and mashed with 1 teaspoon curry, and a sprinkle of salt and pepper.
  41. “Cheesy” Popcorn: 2 cups air-popped popcorn with 1 tablespoon nutritional yeast— it’ll taste like real cheese!
  42.  Guacamole stuffed Egg Whites: Halve a hardboiled egg, remove yolk, and stuff the empty space with 2 tablespoons guacamole (avocado, lime, cilantro and salt).
  43. Grilled Spinach and Feta Polenta: 3 oz polenta (about the size of a deck of cards) cooked with 1 ½ cups water and topped with 1 teaspoon feta cheese and a handful spinach.
  44. Soy Edamame: ¼ cup boiled Edamame with 1 teaspoon soy sauce.
  45. Dijon Pretzels: Two pretzel rods with 1 tablespoon Dijon mustard.
  46. Crunchy Curried Tuna Salad: ½ cup canned tuna with 1 teaspoon curry powder, 1 tablespoon chopped red onion, and two ribs celery (chopped).
  47. Greek Tomatoes: One tomato (about the size of a tennis ball) chopped and mixed with 1 tablespoon feta and a squeeze of lemon juice.
  48. Shrimp Cocktail: Eight medium sized shrimp boiled and served with 2 tablespoons classic cocktail sauce.
  49. Smoked Beef Jerky: About 1 ounce— look for low sodium versions!
  50. Cheddar and Tomato Soup: ½ cup tomato soup with 1 tablespoon shredded low-fat cheddar cheese.
  51. Kale Chips: ½ cup raw kale— stems removed— baked with 1 teaspoon olive oil at 400° until crisp.
  52. Sweet Potato Fries: One light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes.
  53.  Cucumber Sandwich: ½ English muffin with 2 tablespoons cottage cheese and three slices of cucumber.
  54. Turkey Roll-Ups: Four slices smoked turkey rolled up and dipped in 2 teaspoons honey mustard.
  55. Mixed Olives: About 8 olives.
  56. Antipasto Plate: One Pepperocini, a ½ inch cube of cheddar cheese, one slice pepperoni, and one olive.
  57.  Pumpkin Seeds: 2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle with kosher salt.
  58. Choco-Soy Nuts: 3 tablespoons soy nuts with 1 teaspoon cocoa nibs.
  59. Wasabi Peas: About  ⅓ cup of these green treats.
  60. Balsamic Veggies: 3 cups raw peppers (any color!) dipped in 2 tablespoons balsamic reduction.
  61. Cheesy Roasted Asparagus: Four spears (spritzed with olive-oil spray) and topped with 2 tablespoons grated parmesan cheese, baked for 10 minutes at 400°.
  62. Cucumber salad: One large cucumber (sliced) with 2 tablespoons chopped red onion and 2 tablespoons apple-cider vinegar.
  63. Spinach and Feta Egg-White Scramble: Three egg whites scrambled and mixed with ½ cup raw spinach and 1 tbsp feta cheese. Cook in frying pan or zap in microwave until egg whites are no longer runny (about 1-2 minutes).
  64. Crunchy Kale Salad: 1 cup kale leaves chopped with 1 teaspoon honey and 1 tablespoon balsamic vinegar.
  65. Chick Pea Salad: ¼ chickpeas with 1 tablespoon sliced scallions, a squeeze of lemon juice, and ¼ cup diced tomatoes.
  66. Grilled Garlic Corn on the Cob: One small-sized ear brushed with 1 teaspoon sautéed minced garlic and 1 teaspoon olive oil, grilled until tender.
  67. Pretzels & Cream Cheese: 15mini pretzel sticks with 2 tablespoons fat-free cream cheese.
  68.  Bacon Brussels Salad: Seven brussel spouts thinly sliced and mixed with one piece lean bacon, chopped.
  69. Rosemary Potatoes:  ⅓ cup thinly sliced potato tossed with 1 teaspoons olive oil and a teaspoon of chopped rosemary.
  70. Spicy Black Beans: ¼ cup black beans with 1 tablespoon salsa and 1 tablespoon non-fat Greek yogurt.
  71. Caprese Salad: 1 ounce (hockey puck sized) of fresh mozzarella with ½ cup cherry tomatoes and 2 teaspoons of balsamic vinegar.
  72. Goldfish: About 40 fishies…try the cheddar kind!
  73. Chips n’ Salsa: 10 baked tortilla chips with ¼ cup salsa.
  74. Mini Ham Sandwich: Two slices honey-baked ham with 2 teaspoons honey mustard rolled in a lettuce leaf.
  75. Lox Bagel: ½ whole-wheat mini bagel with two thin slices of lox.
  76. Chocolate Trail Mix: Eight almonds, four chocolate chips, and 1 tablespoon raisins.
  77. Apples and Cheese: 1 non-fat mozzarella cheese stick with half of a baseball-sized apple (any variety), sliced.
  78. PB & Celery: 1 medium celery stalk with 1 tablespoon peanut butter.
  79. Cottage Cheese Melon Boat: 1 cup melon balls with ½ cup non-fat cottage cheese.
  80. Carrot and Raisin Salad: 1 cup shaved carrots with 2 tablespoons raisins and 1 tablespoon balsamic vinegar.
  81. Tropical Cottage Cheese: ½ cup non-fat cottage cheese with ½ cup fresh mango and pineapple, chopped.
  82. Blue-Cheese Stuffed Apricots: Three dried apricots with 1 tablespoon crumbled blue cheese.
  83. Rice Cake and Almond Butter: One rice cake (try brown rice!) with 2 teaspoons almond butter.
  84. Sweet n’ Spicy Pecans: Five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon.
  85. Apples n’ Peanut Butter: ½ an apple, sliced and dipped in 1 teaspoon natural peanut butter.
  86. Chocolate Hazelnut Crackers: Four wheat thins dipped in 1 teaspoon Nutella (or other hazelnut spread).
  87. Strawberry Salad: 1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic.
  88. Cacao-Roasted Almonds: Pop in eight almonds like these!


Now it's your turn.... what are some of your favorite snacks?

Saturday, October 20, 2012

Novemeber Notes




Well October is moving right along, which means November will be here soon.  In an attempt to keep up my momentum that I acquired during my October 31 days series, I am going to start some new features come November.

First of all, each month around the 20th of the month I will release a post like this, that talks about my plans for the next month.  It will include new and continuing features.  Along with any special series or posts I have planned.  I am hoping this will not only keep my accountable but keep you all coming back to see some of these items.

In November my features will be:

My Metamorphosis Mondays: This will remain.  I will continue to post each Monday about my progress the week before.  There has been lots of interest in these posts, it also has provides me a place to keep track of my progress and hold myself accountable.  I hope these posts inspire you to make your own changes and start your own metamorphosis!

Friday Fitness:  This will be a new feature.  I still have lots of great information to share with you, that I did not have time or space to do during my 31 days of fitness series.  So each friday, I will share this information with you.  It could be anything from snack ideas, to exercises to try, to fitness information, to fun gadgets.

Wednesday Words: This will remain.  Each Wednesday I will share some motivation quotes to help you get through your week.  Not all will be fitness/exercise related.  Some will be, some will be life related or organization related or even time management related.

In Novemeber here are some special posts or series you can expect (I hope!):

Binder Series:  I have been working on my new organizational binders during the month of October and I am hoping to present what I have so far.  Currently I am using other peoples printables, but over the next year I plan to create my own.  While I like what other have done, I have just not been able to find the exact ones I need/want, so I will begin creating my own.  These posts will probably release on Tuesday and Thursday of the week. Still working on my plan for the series.

Thanks Board:  If you were a reader of my blog last year, you heard mentions of a Thanks Board.... and then nothing.  I admit I never got this finished last November.  It will get done this November... no reason not to do it, I have all the materials.  What is a Thanks Board?  It is a Thanksgiving tradition I started last year (our first thanksgiving married).  The idea is that each day of the month everyone in your household writes what they are thankful for on a card for that day and it goes in a pocket, each year you add on to the same card.  There is a pocket for each day and they are on a board that you can display around your house.  I love the idea and like that we have started something that we can continue when we have children.


Well that is what I have planned for November, I hope you will join me.

Now it's your turn... which posts are you looking forward to on my blog, for November?

31 days of fitness- Day 20-NSLS- Calories


See what is coming up in November on AoV!



Get health and fitness tips at Greatist.com


Now it's your turn... do you keep track of the calories you consume and burn everyday?

Friday, October 19, 2012

Current Reading List

Still listening to Anne of Green Gables during my walks.

Bitterblue, by Kristin Cashore-In a world where a small percentage of people have an extreme skill called a Grace, King Leck's Grace allowed him to tell lies that everyone believed.  When Bitterblue became queen at ten years old, she though her father's murder meant the end of his violent, sociopathic influence.  She was wrong. This is the sequel to Graceling and a companion to Fire (both of which I have read)

Uglies by Scott Westerfeld-Tally is about to turn sixteen, and she can't wait.  IN just a few weeks she'll have the operation that will turn her from a repellent ugly into a stunningly attractive pretty.  And as a pretty, she'll be catapulted into a high tech paradise where her only job is to have fun.  But Tally's new friend Shay isn't sure she wants to become a pretty.  When Shay runs away, Tally learns about a whole new side of the pretty world- and it isn't very pretty.  The authorities offer Tally a choice: find her friend and turn her in, or never turn pretty at all. Tally's choice will change her world forever. ( I have read his other series Levithan which I loved, hoping this one is as good)

The Spark: The 28-Day Breakfthrough Plan for Losing Weight, Getting Fit, and Transforming Your life by Chris Downie, founder of Sparkpeople.com B (I like sparkpeople and use it occasionally)

Push by Chalene Johnson: 30 Days to Turbocharged Habits, a Bangin' body, and the Life you Deserve (another Beachbody coach, this book was recommended by the girls in my fitness challenge group)

Bring it! by Tony Horton: The Revolutionary Fitness Plan for All levels that burns fat, builds muscle, and shred inches. (Tony is the guy behind my Power 90 program that I am following right now, and the creator of P90x)


What are you reading right now?

31 days of fitness- Day 19-Foodie Fridays- Healthy Swaps

Reduced-Fat Swap for Margarine
Baking product: Musselman's Unsweetened Applesauce

Baking tip: Cut fat and boost vitamin C in baked goods by using unsweetened applesauce to replace half or more of the margarine, shortening, or oil.

Antioxidant-Rich Swap for Unsweetened Baking Chocolate

Baking product: Hershey's Cocoa, Naturally Unsweetened

Baking tip: Use 3 tablespoons of this antioxidant-rich cocoa plus 1 tablespoon of canola oil to replace 1 ounce of unsweetened baking chocolate.
 
Lower-Sodium Swap for Baking Soda
Baking product: Ener-G Baking Soda

Baking tip: This baking soda substitute saves you more than 1,200 mg of sodium per teaspoon, so it's a smart swap if you bake a lot.
 
Cholesterol-Lowering Swap for Flour
Baking product: Quaker Oat Bran Hot Cereal

Baking tip: Add cholesterol-lowering soluble fiber to your recipes by replacing a few tablespoons of flour with oat bran. It keeps baked goods moist, too.
 
Higher-Antioxidant Swap for Regular Sugar
Baking product: Florida Crystals Organic Cane Sugar

Baking tip: This sugar is less refined than regular white sugar but bakes the same. Studies suggest the less refined sugar is, the higher its antioxidants.
 
Lower-Sodium Swap for Baking Powder
Baking product: Hain Featherweight Baking Powder

Baking tip: Replace your baking powder with this sodium-free version (made with potassium chloride) to save 480 mg of sodium per teaspoon.

Note: Hain Featherweight Baking Powder has 70 milligrams of potassium per 1/8 teaspoon serving. Ask your doctor before using this product, as potassium can pose problems for people with kidney disease.
 
Good Fat Swap for Regular Canola Oil
Baking product: Spectrum Organic Canola Oil

Baking tip: This all-purpose canola oil was obtained by a mechanical (expeller-pressing) rather than chemical method. It's high in good monounsaturated fat.

Healthier Swaps for White Flour

Baking products: Gold Medal Whole Wheat Flour, King Arthur White Whole Wheat Flour, and Bob's Red Mill Whole Wheat Pastry Flour

Baking tips: Higher in fiber and antioxidants than refined (all-purpose) flour, whole wheat flour can replace up to half the refined flour in recipes. White whole wheat flour bakes like traditional whole wheat flour but is light in color because it's from white wheat.
 
Healthier Fat Swap for Butter
Baking product: Smart Balance 50/50 Butter Blend

Baking tip: A tablespoon of this trans-fat-free butter blend has 160 mg of heart-healthy EPA and DHA omega-3 fat and 2 grams less saturated fat than butter.

Bonus! Add Antioxidant-Rich Walnuts

Baking product: Gurley's Golden Recipe Chopped Nuts

Baking tip: Add chopped walnuts to your baking recipes to boost your intake of heart-healthy antioxidants and omega-3 fats.

Use Baby Prunes, Not Butter
When your recipe calls for: butter, margarine, or oil
Use this ingredient instead: baby prunes
Best used for: brownies, dark quick breads
Why substitute? Substituting baby prunes for oil and butter cuts more than half the fat and calories.
Tips on making the switch: The color of the prunes will change the batter color, so use this swap when baking dark breads or brownies. The recipe will bake up denser and have more moisture. Also, be sure to snip the tips of the prunes and finely chop them for the recipe
 
Use Mini Chocolate Chips, Not Chocolate Chunks When your recipe calls for: milk chocolate chunks
Use this ingredient instead: 1/2 the amount of mini milk chocolate chips or finely chopped dark chocolate
Best used for: baking
Why substitute? Using mini chocolate chips means that every bite still has the sweet flavor, but by using less overall you cut the calories. If you sub dark chocolate (with 70 percent cocoa and cocoa powder) you gain flavonoids that help keep blood vessels clear and flowing. Dark chocolate also can increase levels of HDL, or "good" cholesterol, by up to 10 percent, according to a 2006 study in Finland.

Use Low-Fat Yogurt and Cottage Cheese, Not Sour Cream
When your recipe calls for: sour cream
Use this ingredient instead: equal parts low-fat yogurt and low-fat no-salt-added cottage cheese
Best used for: dips, salad dressings
Why substitute? The combination of the yogurt and cottage cheese gives your recipe lower fat content with the same consistency. If you choose the no-salt added cottage cheese, your dip will also be lower in sodium.
Tip on making the switch: Puree the yogurt and cottage cheese in a blender for a smooth consistency.

Use Marshmallow Creme, Not Butter
When your recipe calls for: butter or margarine
Use this ingredient instead: marshmallow creme
Best used for: Frosting
Why substitute? One serving of marshmallow creme has no fat or cholesterol, compared with the 11.5 grams of fat and 31 mg of cholesterol in one serving of butter. Using the marshmallow creme will also give your frosting a sweetened taste and thicker consistency.
*Note: The marshmallow creme will significantly sweeten the recipe. Add the creme gradually and taste it as you go. You may not need the entire measurement of creme.

Use Lean Ground Turkey, Not Ground Beef
When your recipe calls for: ground beef
Use this ingredient instead: lean ground turkey breast or meatless crumbles
Best used for: meat sauces, burgers, meat loaves, tacos
Why substitute? Ground turkey breast has less fat than beef. Meatless crumbles are a great vegetarian substitution; they also have four times less fat and zero cholesterol.
Burgers will pack more tightly and are less likely to crumble when using a 1/2 ground beef, 1/2 lean ground turkey breast ratio.

Use Evaporated Skim Milk, Not Heavy Cream
When your recipe calls for: heavy cream
Use this ingredient instead: evaporated skim milk
Best used for: custards, desserts
Why substitute? Use evaporated skim milk to remove the fat and calories of heavy cream while maintaining the consistency.

Use Applesauce and Buttermilk, Not Butter
When your recipe calls for: vegetable oil, butter, or margarine
Use this ingredient instead: 1/2 applesauce and 1/2 buttermilk
Best used for: muffins, quick breads, cakes from mix
Why substitute? According to the USDA, 1/2 cup of salted butter contains roughly 900 calories and 92 grams of fat, while a 1/2 cup of unsweetened applesauce contains about 50 calories and zero grams of fat.
Tips on making the switch: Use a standard liquid measuring cup and add the applesauce with the liquid ingredients. Reduce the amount of added sugar in the recipe if the applesauce is sweetened. Try not to overbake recipes; low-fat recipes tend to dry out when overbaked.

Use Reduced-Fat Cheese, Not Regular Cheese
When your recipe calls for: cheese
Use this ingredient instead: 2% milk, low-fat, or fat-free cheese
Best used for: sandwiches, salads, melting
Why substitute? Choosing low-fat cheese will save you fat and cholesterol. Be sure to look for a low-fat cheese that's also low in sodium.

Use Fresh Herbs, Not Seasoning Salt
When your recipe calls for: seasoning salt
Use this ingredient instead: salt-free dried herb blends, fresh herbs, garlic, or fresh peppers
Best used for: entrees, side dishes, dips, sauces
Why substitute? Seasoning salt is high in sodium, which can increase your blood pressure. Add salt-free blends and fresh herbs to enhance the flavor of your dish without worrying about your numbers.

Use Trans and Saturated Fat-Free Margarine, Not Shortening
When your recipe calls for: shortening
Use this ingredient instead: trans and saturated fat-free shortening or margarine
Why substitute? Having a diet high in trans and saturated causes total cholesterol blood levels and LDL ("bad" cholesterol) levels to go up.
Tip for making the switch: Trans fat-free margarine may not last as long as shortening made with artificial trans fat. Be sure to check the packaging for proper storage and for the product's expiration.

Use Cooking Spray, Not Butter
When your recipe calls for: butter
Use this ingredient instead: cooking spray and/or nonstick cookware
Best used for: baking, sauteing
Why substitute? When making this substitution, you're cutting out the fat from the butter.
Tip to make the switch: Add a flavor-booster like garlic when sauteing vegetables, or marinate your meat in an apple cider or fruit juice to bring back some of the taste lost without butter.

Use Fat-Free Ricotta Cheese, Not Cream Cheese
When your recipe calls for: cream cheese
Use this ingredient instead: fat-free ricotta cheese or yogurt cheese*
Why Substitute? Fat-free ricotta cheese has less sodium than cream cheese. Yogurt cheese has the tang and texture of a soft cream cheese, but it's a healthier option. A tablespoon of cream cheese has 50 calories and 5 grams of fat. A tablespoon of yogurt cheese (made from nonfat yogurt) has 11 calories and no fat. And it can be easily made at home.
*To make yogurt cheese:
1. Line a coffee filter or strainer with cheesecloth.
2. Spoon in plain low-fat or fat-free yogurt.
3. Place over a bowl and refrigerate for several hours.
4. The whey will drain off and yogurt will thicken—the longer you leave it in, the thicker it will become.

Use Egg Substitute, Not Whole Egg
When your recipe calls for: a whole egg
Use this ingredient instead: 1/4 cup egg substitute or 2 egg whites
Best used for: baked goods, omelets
Why substitute? Whole eggs are high in cholesterol, containing 2/3 the daily recommended total. Choose an egg substitute that contains no fat or cholesterol. For baked goods, check to see that the substitute contains added lecithin, which can act as an emulsifier or thickener.

Use nonfat plain yogurt, not sour cream
When your recipe calls for: sour cream
Use this ingredient instead: nonfat plain yogurt
Best used for: sauces, some baked goods
Why substitute? Nonfat plain yogurt has no fat, plus has nearly no cholesterol per serving. The consistency remains the same as sour cream for your cooking needs.

Use skim milk, not whole milk
When your recipe calls for: whole milk
Use this ingredient instead: fat-free (skim) or low-fat milk
Best used for: beverages, sauces, baked goods
Why substitute? Skim milk has more calcium and protein and less than 1 gram of fat. However, making the switch can change the richness of your beverage and sauces.


 Original Source


Now it's your turn... what healthy swaps do you make in your recipes?









Thursday, October 18, 2012

31 days of ftiness- Day 18-Thursday Tips-Good Posture

http://greatist.com/health/the-ultimate-guide-to-good-posture/

Now it's your turn..... do you struggle with bad posture?

Wednesday, October 17, 2012

31 days of fitness- Day 17-Wednesday Words


Finding the truth in this.  I can wish to be fit and healthy and 30 pounds less, but unless I actually do what I need to to get there, it won't happen.

I choose sore!

Tuesday, October 16, 2012

31 days of fitness- Day 16-Technology Tuesday- Iphone Apps

Technology Tuesday- Iphone Apps

I have a few apps that I use on my phone, that I really think help me a lot.

The first, of course, is my bodybugg app. This app lets me check my progress throughout the day.  You can log your food on the app, but it's much harder... I just wait till I get home and log it all at once, after dinner.    But you can still see your activity, steps, calories consumed, and calories burned.

The second is MyNetDiary.  This app is what I used to track everything, before I got my bodybugg.  I don't use it that much anymore.  But I still do occasionally, when my bodybugg food database doesn't have what I need in it.  The MyNetDiary has a much more extensive food databas.  You can also track your exercises and weight.

The third is  Pedometer Ultimate.  This is what I use to track my walks.  You can set daily goals (like 3.1 miles) and it will give you an alert when you hit 30,60,and 90%.  It also tells you when you have hit 1, 2, 3, etc miles.  And every once a while it tells you how many calories you have burned.  It has a lot of options, I don't use, but I really like it.

Another good one is  the Nike+ Running app.  I don't use this as much, but I do like how if you have it linked to your facebook, it will post status updates for you during your walk/run and your friends can like and cheer you on and it will tell you in app, what they said.

Now it's your turn... what apps do you use and why?

Monday, October 15, 2012

31 days of fitness- Day 15-My Metamorphosis Monday- Week 11, L&A week 5

SW: 160.4
BF%: 34.4
M%: 34.4

Interesting week.  First of all, lots of family stuff this week.  I watched my brother's 3 year old twins both Monday and Tuesday for a few hours while my brother did some police training.  Tuesday night I went over to my sister's and helped her with her 6 year old and 1 year old boys to do dinner, baths, and get to bed (my brother-in-law was at the mayo clinic with his sister).  I also watched my sister's kids Thursday night (with Chad's help!) while my sister picked my brother in law up from the airport.

I also subbed on Friday for 1st grade--- and came home with a headache at the end of the day.

Needless to say, the crazy schedule, made for some crazy workout schedules.

Monday I did my long walk for 60 minutes and then my normal Circuit routine.  Tuesday I didn't do anything fitness related (except chase some nephews around). I just did not have the time.  Tuesday I did reach my goal of having my muscle % higher than my body fat % so that made me very happy :-)  Wednesday I did a 30 minute walk around the neighborhood, my cardio/ab routine and then some Zumba.  Thursday was another 30 minute walk and a circuit routine, followed by some Zumba.  Friday I didn't do anything again... came home from subbing with a bad headache (first graders are terrible!) and took a 2 hour nap and just relaxed the rest of the evening.  Saturday I did a 3.1 mile walk... and set a new personal record, as well as met another 5k goal.  My new time is 49:54, which is under my 50 minute goal... My next and final formal goal is to get under 45 minutes. I didn't do my cardio routine, but did do some Zumba.  Well half of a Zumba routine. I was doing yet another new DVD, and for some reason one of the instructors really intimidated me.  Now all the people in the Zumba DVDs look way better than me, but it usually doesn't bother me.  I know they do that for a living.  Not sure why it did on this day. Sunday I did a 3.1 mile walk and a cardio/ab routine.

So I didn't do as many walks, workouts, and Zumba DVDs as I had planned, but considering my schedule, I did pretty good.

This week my goals were: (mostly the same)
6 walks- with a longer fun walk on the weekend (I did 5)

6 Power 90 workouts-3 Circuit, 3 Cardo/Ab (I did 4)

Extra Zumba workouts- on days I don't meet my needed calorie deficit. (I did a few)

Stick to my food plan. (did great with this!)

1000 calorie deficit average on my Bodybugg everyday (didn't hit 1,000 everyday, but at the end of the week I had an extra deficit of....

Get up everyday by 8 am (not necessarily fitness related but I need to start getting up earlier so I can get more done. ) (happened a few days, most days I was up by 9)

Next week my goals are: (mostly the same)
 5 walks

5Power 90 workouts-3 Circuit, 2 Cardo/Ab

Extra Zumba workouts- on days I don't meet my needed calorie deficit. 

Stick to my food plan-

1000 calorie deficit average on my Bodybugg everyday

Get up everyday by 8 am (not necessarily fitness related but I need to start getting up earlier so I can get more done. )

I am helping with my sister's kids again on Monday and Tuesday (my sister is at the mayo clinic with my brother in laws sister this week).  Friday we have a trivia night to benefit my brother in laws sister  And Saturday and Sunday we will be visiting my husband's family for a family reunion.  I am not going to plan on exercising there, but if I have the time I might go on some walks.

Oh yeah, this week I finished Pride and Prejudice and started listening to Anne of Green Gables.

EW: 160.2 (down .2)
BF%: 34.2 (down .2)
M%: 34.9 (up .5) and now higher than my BF :-)


Now it's your turn... what kind of gains did you make this week?

Sunday, October 14, 2012

31 days of Fitness- Day 14- Snack on, Sunday!- Low Calorie Cocktails



Ok so these really aren't snacks, but it's almost half way through the month, everyone deserves a break once in awhile.  So here's the scenario... your friends asked you to come out for some drinks with them... but you have been working super hard to lose weight and get in shape.  You want to join your friends, but not wreck your diet... Never fear... here are 10 Cocktails, under 150 Calories!!!

Cosmopolitan Lite: 75 calories, 0 g fat
The ladies on "Sex and the City" popularized this typically-220-calorie cocktail. Lighten it up by squeezing a wedge each of lime and orange into 1 oz of cranberry flavored vodka. Top with club soda and serve on the rocks.

World's Easiest Cocktail: 75 calories, 0 g fat
And the easiest way to slim down your cocktail order? Ask for a flavored vodka or rum with club soda and a twist of lime on the rocks.


Morning Mimosa: 75 calories, 0 g fat
This classic of 1 oz. orange juice and 3 oz. champagne is the perfect drink for a New Year's brunch.

Mini Margarita: 80 calories, 0 g fat
Margaritas often come in glasses so big and are made from pre-sweetened bases so sweet that they top 470 calories per cup. Make your own mini margarita: Squeeze a couple of lime and orange wedges into a glass. Add 1 oz of tequila and a splash of sweet and sour mix (optional). Either blend with ice cubes or serve on the rocks.

Poinsettia: 90 calories, 0 g fat
A holiday drink of 1/4 shot triple sec, a dash cranberry juice, and 3 oz champagne is light and cheery!

Basic Bellini: 105 calories, 0 g fat
This popular sparkling cocktail is easy to make: Blend 2 oz white-peach puree with 4 oz Prosecco to enjoy this low-cal Italian favorite!

Real Strawberry Daiquiri: 135 calories, 0 g fat
Commercial versions of daiquiri mix contain very little fruit but are heavy on corn syrup and other sweeteners, weighing this "fruity" drink down with 350 calories.  Instead, puree 1 cup of strawberries in a blender with 1 oz. light rum and a handful of ice cubes and a sprinkle of sugar.

Nada colada: 140 calories, 0 g fat
"If you like pina coladas"… you're not alone. These tropical cocktails are the perfect mix of creamy coconut and sweet pineapple, along with enough rum to let you forget how many calories you're consuming: a whopping 700 in a 12-oz drink. Instead, mix 1 oz. coconut rum with 4 oz pineapple juice, then top with a splash of club soda. Serve over ice.

New Cosmopolitan: 140 calories, 0 g fat
Or sip on 4 oz of cranberry juice and 1 oz vodka, a splash of OJ and a squeeze of lime topped with club soda for a cocktail that would bring a smile to the faces of Carrie, Miranda and all their friends.

Spiced cider with rum: 150 calories, 0 g fat
Warm up in the winter months with this seasonal favorite. For a single serving, heat 6 oz. apple cider with a whole clove, cinnamon stick and dash of nutmeg over medium-high heat. Reduce to low and simmer for 10 minutes. Strain to remove clove and cinnamon stick (optional). Pour 1 oz (2 Tbsp) rum into a mug and pour cider on top.