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What's a girl to do??...!!

Susan — Tue, 10 Mar 2009 20:03:00 GMT

How many of us find our days ending in guilt? With great intentions we start our morning, only to find that by the end of the day, all those good intentions have been put aside, replaced with a hunger that keeps insisting that you indulge. Perhaps you went all day with hardly eating anything. Now, you can justify eating just about anything that doesn't eat you first! Well, there is a way around this. It's called the 3 PM snack. It's purpose is to help keep your hunger at bay. Keep in mind that the more often you eat, the leaner you can get! It's all in your choices!! I'm going to offer you 3 different choices for that 3 o'clock snack. Just enough calories to do the trick, which is to create in you, a fat burning machine and keep you right on track!

Snack #1

1 EAS Myoplex Lite Shake. Why??? 20 grams of protein and 20 grams of carbs keeps your fat burning hormones pumping without triggering your fat storage hormones.

1 Sm. Apple or Pear Why??? With approx. 25 grams of carbs. this will add perfectly to the shake, help to fill you up and not put you into fat storage mode.

Snack #2

1 Slice Sprouted Whole Grain Bread

1 Tbs. Schmuckers Sugar Free Jam

1 Tbs. Fresh Ground Almond or Peanut Butter Why??? Who doesn't want a peanut butter and jelly sandwich without the guilt? Just right!

1 scoop Protein Powder mixed with very cold water. Why??? One must have enough protein to keep the fat burning hormones triggered. I like a brand called Optimum Nutrition. The taste is great, mixes well with water and no prolonged preparation.

Snack #3

2 cups cut up broccoli

2 Tbs. Sabra Hummus

7 large shrimp

1 Tbs. cocktail sauce Why??? Broccoli fills you up with hardly any calories and because of all the fiber it helps to move food through you quickly before it gets absorbed. Hummus is basically chic peas, garlic and olive oil. So, quantity must be limited but it is still good for you! Shrimp are a perfect protein. Almost no fat and so tasty!

I hope these suggestions tantalize your taste buds and help to keeps you guilt free and lean for life!

Hey, What's for Lunch?

Susan — Tue, 03 Mar 2009 16:59:00 GMT

Lunch Time. What are we having?

With this meal, and every meal, I want to make sure that I get the three important components into my diet...

Protein, Fat and Carbohydrates.

Today I think I'll start with a large salad. In my bowl I put, (not necessarily in this order):

Lg. handful of greens. For me, 1/2 baby field greens & 1/2 spinach.

Handful of cleaned, with the ends broken off, asparagus.

1/2 cup shredded cabbage.

1/4 container broccoli sprouts.

1 small tomato.

1/4 red pepper.

Sm. handful shredded carrots.

For dressing I use Paul Newman's Balsamic Vinaigrette. Not low fat, since I need the good fats. I measure out 2 tbs. It's easy to over pour!

Once I have everything together, I chop and dice right in the bowl until it is thoroughly cut up to my satisfaction. I like to get a little taste of everything in each bite.

For protein I change it up. Either:

1/2 cup FF cottage cheese, or

Sm. tin of tuna, or

3 oz chicken breast cut up in my salad, or

a protein drink, (I like Optimum Nutrition Vanilla), or

3 oz. Maverick hamburger, or

7 lg. precooked, precleaned shrimp

Snack Time

Susan — Sun, 01 Mar 2009 14:19:00 GMT

So, it's time for that mid-morning snack. What'll we have?...

1 Sprouted Ezekiel flourless wholegrain english muffin

Why? Sprouted because it releases the enzyme inhibitors when grains and nuts are allowed to sprout. This means that the enzymes can go right to work breaking down the food for digestion. It eliminates that gassy, bloated feeling. Also, enzymes allow your body to heal from injury and not hurt all the time.

1 tbs. Smuckers sugarfree cherry preserves

Why? I love the sweetness (remember my wicked little sweet tooth) and yes, it's made with splenda, but at least I take care to satisfy my sweetness craving with 1 gr. of sugar instead of a bag of chocolates later.

1 tsp. flaxseed oil

Why? Good fat! Lubricate your body from the inside out. (Joints won't click or hurt. Hair, nails and skin won't dry out) Also, side benefit, no bruising.

1 scoop Optimum Nutrition extreme milk chocolate protein powder mixed with water.

Why? One scoop supplies 24 grams of protein. I include protein with every meal to stimulate muscle growth. The amount of protein needed will depend on your desired goal weight. With 18 delicious flavors, it's a treat unto itself. ..also, mixes easily and tastes great.

Hey, what's cookin?

Susan — Tue, 10 Feb 2009 12:00:00 GMT

February 10, 2009

This will be the first of many. Many what? Many thoughts, ideas, things that have worked for me, preachings, you name it, but regardless, my hope is that some little pearl of wisdom will help you in your pursuit of fitness. I am really a lifestyle fitness coach. In other words, I’m not only going to try to educate you about nutrition and proper exercise, but also, my goal is to help you to overcome the obstacles that keep you from experiencing the joy and gratitude that a fabulously fit body can produce. So, that said, I’d like to welcome you and thank you in advance for taking the time to care about yourself. One further note. If at any time there is something that you read that you don’t understand or you need clarification on, please don’t hesitate to contact me, either by phone or email. This is a complimentary service to you because of the passion that I have for what I do! Who knows, that small step, may be the first step in turning your life around. Without further ado..

I’d like to start by offering to you what I had for breakfast:

1/2 cup of steel cut oats (with 2 shakes of cinnamon & 1 dropper full of English Toffee Stevia) 1/4 cup fresh blueberries

1 tsp. cinnamon flax seed oil

5 egg whites (pan hot, spray with canola oil spray, pour egg whites, scramble in non-stick pan)

coffee (1/4 cup skim milk, 2 droppers full English Toffee Stevia, 2 splenda) yes, I have a wicked sweet tooth.

Why???? steel cut oats? These are the least processed of all the cereals. Your body needs sugar and has to turn unprocessed carbs. into sugar. If you keep sugars to a minimum, (there is even sugar in skim milk, lactose sugar), your body has to break down the steel cut oats to make sugar. This increases your metabolism and has the potential to turn your body into a fat burning machine.

Why???? flax seed oil? This helps with digestion, gives you essential fatty acids, (essential!!!), lubricates your body from the inside out including your skin, hair and nails. (Dry skin, flax seed oil. Bruising, flax seed oil) It also keeps you from being hungry later.

Why???? 5 egg whites? First, protein, stimulates your fat burning hormones. Plus, protein is the building block for the growth and repair of everything in your body. In addition, it helps to fill you up so that later in the evening you’re not wanting to eat the back end out of a freight train!