Communicate Fitness

Day at the office

2012-03-12T12:44:00.000-07:00

I sit at a desk...all day long..and feel like such a slug when I don't have a chance to leave my desk! I know at your office work outs are great..but when I work in an office with other people, I don't really want to be doing random exercises at my desk!

Here are some of my healthy tips for you, if you sit at a desk!

Desk Job Health Tips:

DRINK H20.
Bring your own healthy snacks. (Almonds, apples, string cheese, pop chips, pretzels, wheat thins etc)
PLAN! Know what you are going to eat that day..don't deviate from the plan..unless..
Make calories worth it! Is a vending machine treat worth those calories? Probably not. Is a homemade cookie bar full of deliciousness? Maybe. Pick and choose!
Play "1 and done" when it comes to a treat. If I'm going to have a treat, I say have one and that's it! Otherwise..I will spiral and have a free day and trick or treat all the office candy! (eeek!!!)
KNOW your trigger foods. Make a list of the foods that trigger cravings, out of control eating, or stomach aches and do everything in your power to avoid them! (Two of my worst triggers are Hot Tamales and tortilla chips)
Plan times that you are going to have your snacks/meal and don't eat in between!

What are your tips?? Please share in comment box below!!

XO

Report Card

2012-03-11T19:53:00.002-07:00

Today I was trying to stay around 1500 calories..because I wasn't physically active..at all! And usually Sunday=my most unhealthy day of the week. (I'm trying to change that!)

For breakfast I had whole wheat eggos with honey drizzled and egg whites scrambled.

Snack: Strawberry Smoothie + a couple handfuls of Dulce De Leche Cheerios

Lunch: Think Thin Bar and 1/2 bag of pop chips

Snack: Pretzels and a couple triscuits

Dinner: Shrimp, strawberries, pineapple, whole grain bread

Desert: Dreyers Fruit Bar: Strawberry

Husband and I went on a walk for about an hour to try and move a little bit!

Hoping today was a step closer to the summer bod I want!

Saturday Night

2012-03-11T16:33:00.001-07:00

After a busy Saturday, we just felt like laying low..instead of going out to dinner and a movie, we decided to have dinner and a movie at home.

I had some chicken that needed to be cooked, so we grilled up to small breasts and make grilled chicken sandwiches.

To keep them healthy, we used:
-Stubbs (low sugar) bbq sauce
-Sandwich thins
-sprinkle of part-skim mozerella cheese
-tomatos

On the side we had red pepper hummus and sliced veggies, roasted broccoli, and had some pop chips.

Then we watched The Hangover on tv..neither of us had seen it before....we had some serious laughs!

SUMMER ARMS!

2012-03-11T08:43:00.000-07:00

I saw this workout on skinnyms.com today and had to share. My arms have always been a part of my body that can always use work, but get neglected.

Wouldn't it be amazing to have arms like this before summer?? (okay..or year round!)

Monday
Perform 3 circuits of the following routine.

Tricep Push ups – 12 reps
Rest 20 seconds
Bicep curls – 12 reps
Rest 20 seconds
Tricep Kickbacks – 12 reps each arm
Rest 1 minute
_______________________________________________________
Tuesday

Tricep Dips – 20 repsRest 1 minute before beginning 4 Minute Fat Blaster
4 Minute Fat Blaster via Youtube (see below), or it’s official name, Tabata Intervals. You will perform the circuit 2 times which = 4 minutes. This routine is designed to continue burning fat for up to 24 hours.
Tabata Formula:
Complete routine 2 times
20 seconds for exercise + 10 seconds rest = 30 seconds
30 x 8(exercises) = 240 seconds / 60 seconds = 4 minutes
___________________________________________________________
Wednesday – Rest/Recovery Day
___________________________________________________________
Thursday
Complete the following circuit 4 times

Tricep Extensions – 12 reps
Rest 15 seconds
Bicep Concentration Curls – 10 reps each arm
Rest 15 seconds
Tricep Dips – 20 reps
Rest – 15 seconds
Bicep Hammer Curls – 12 reps
Rest 1 minute
______________________________________________________________
FridayComplete the following circuit 3 times.

Tricep Push up – 12 reps
Bicep Curls – 15 reps
Lying Tricep Extensions – 15 reps
Rest 1 minute

______________________________________________________________
Saturday

4 Minute Fat Blaster via Youtube (see video below)
Rest 5 minutes
Complete the following circuit 2 times.
Bicep Curls – 20 reps
Rest 20 seconds
Tricep Kickbacks – 20 reps each arm
Rest 20 seconds
______________________________________________________________
SundayComplete the following circuit 4 times.

Tricep Dips – Failure (as many as you can do)
Rest 20 seconds
Hammer Curls – 15 reps
Rest 1 minute

indoor cycling workout

2012-03-10T15:38:00.001-08:00

Today I skied for a few hours. March skiing gets a little slushy by 1:00 pm. My husband and I decided to head back home to grab lunch (subway, yum!) and hit the gym. As we were driving home, we kept seeing cyclists on the road..like an absurd amount! By the time we got home, we decided we had to take our first ride of the season! When I can't get out on my bike, this is one of my favorite indoor cycling work outs! Try it..you'll feel so accomplished after pushing yourself!

My body is seriously SO tired right now! But I can't tell you how great it feels. Biking and skiing are both fun to me, so it makes burning calories and toning my legs so much easier.

SKI

2012-03-10T07:02:00.001-08:00

Today is one of the last days of the season to get a good ski day in..

Today my work out is going to be skiing hard and long!

What are you doing for your work out today??

break bad habits

2012-03-09T20:48:00.002-08:00

7 day challenge

2012-03-09T20:41:00.002-08:00

Healthy Treat!

2012-03-09T19:32:00.002-08:00

Fat Fighting Food

2012-03-09T19:26:00.001-08:00

Spring 2012 Training Clothes

2012-03-09T18:52:00.002-08:00

So maybe I would LOVE to be able to spend hundreds of dollars on cute workout clothes..but, to me, I can't justify spending tons of dollars on clothes I wear 6 hrs a week! My mentality is mixing a few high quality items with some good steals!

SPLURGE! Via lululemon.com

Zella via nordstrom.com

I think pants/capris are definitely something worth spending money! Below are Zella (found at Nordstrom) knee shorts, and live in leggings. Did you know the Zella designer used to work for Lululemon?? AND they go on sale at the anniversary sale each year..sometimes half yearly!

Zella Via nordstrom.com

Zella via nordstrom.com

STEAL! via forever21.com

STEAL! via oldnavy.com

Nike via zappos.com

SPLURGE! via lululemon.com

Self Drop 10..Starts March 13!

2012-03-09T18:34:00.002-08:00

http://www.self.com/drop10

I don't know about you, but I definitely could drop 10 before swimsuit season hits us! Who wants to join me...and SELF to join their challenge!?

Inspire

2012-03-09T18:30:00.000-08:00

Official Hungry Girl Grocery List

2012-03-09T18:25:00.001-08:00

Gear up your grocery carts!!! We're taking the guesswork out of guilt-free supermarket shopping with our brand-new-for-2012 Supermarket List. Click here to download a checklist-style PDF version of this list. Ready, set, SHOP!

Abbreviations:
FF = fat-free, RF = reduced-fat, LF = low-fat, SF = sugar-free,
NSA = no-sugar-added

DAIRY

Cheese

FF and RF shredded cheese

Kraft, Sargento, Weight Watchers

FF and RF slices

Kraft, Sargento, Weight Watchers

FF and RF block-style cheese

Lifetime, Cabot, Kraft

RF cheese snacks with 100 calories or less

Mini Babybel (regular and Light), Kraft 100 Calorie Packs Cheese Bites, Weight Watchers, Cabot Serious Snacking

Light string cheese

Frigo, Sargento, Weight Watchers (Smoked flavor!)

FF and RF crumbled feta cheese

Athenos, President

The Laughing Cow Light cheese wedges

The Laughing Cow 1/3 Less Fat Smooth Sensations Cream Cheese Spreads

FF cream cheese in a tub

Philadelphia

FF, LF, and light (not part-skim) ricotta cheese

Frigo, Precious

FF and LF cottage cheese

Knudsen/Breakstone’s On the Go!/Snack Size, Fiber One

FF and LF cottage cheese with fruit

Knudsen/Breakstone’s Doubles

Almond cheese and soy cheese (low in fat)

Lisanatti Foods The Original Almond Cheese Alternative, Galaxy Veggie

RF Parmesan-style grated topping (pasta aisle)

Kraft

Yogurt

FF yogurt

Yoplait Light, Yoplait Fiber One, Dannon Light & Fit, Weight Watchers

FF and RF Greek yogurt

Fage Total 0% and 2%, Chobani 0% and 2%

FF and RF Greek yogurt with fruit

Fage Total 0% and 2% with Fruit, Chobani 0% and 2% with Fruit, Athenos 0% with Fruit

Pudding, Desserts, and Dessert Toppings

SF pudding snack cups

Jell-O SF, Snack Pack SF

Mousse Temptations by Jell-O

NSA rice and tapioca pudding

Kozy Shack

SF gelatin snack cups

Jell-O SF

FF Reddi-wip

Cool Whip Free (freezer aisle)

Egg Products

FF liquid egg substitute

Egg Beaters Original, Better’n Eggs, Nulaid ReddiEgg

Liquid egg whites

AllWhites, Egg Beaters Whites

Eggs (for making hard-boiled whites)

Milk, Milk Swaps, and Creamers

Blue Diamond Unsweetened Vanilla Almond Breeze (refrigerated or shelf-stable)

Light vanilla soymilk

8th Continent Light, Silk Light

Unsweetened coconut milk beverage

So Delicious (refrigerated or shelf-stable)

FF non-dairy liquid creamer

Coffee-mate The Original FF

Sour Cream and Butter

FF sour cream

Light buttery spread and light whipped butter in a tub

Brummel & Brown, Land O Lakes Whipped Light, Smart Balance Light

I Can’t Believe It’s Not Butter! Spray

CEREAL

Cold Cereal

Fiber One Original bran cereal

Puffed rice, wheat, and corn

Kashi 7 Whole Grain Puffs, Kix

Other cereals with about 150 calories and at least 4 grams of fiber per 1-cup serving

Kashi Squares Honey Sunshine, Barbara’s Bakery Puffins, Kashi Heart to Heart Warm Cinnamon Oat Cereal, Cinnamon Burst Cheerios, Chocolate Cheerios, Fiber One (all varieties), Kellogg's Krave

Dulce de Leche Cheerios

Multi Grain Cheerios Peanut Butter

Hot Cereal

Old-fashioned oats

Quaker

Instant oatmeal packets

Quaker, Kashi, Nature’s Path Organic

MEAT AND SEAFOOD

Poultry

Jimmy Dean, Jennie-O, Butterball, Foster Farms, Perdue, Tyson (Grilled & Ready!)

Boneless skinless chicken breast and turkey breast (raw breasts, tenders,

and cutlets; precooked cutlets, strips, and chopped)

Lean ground turkey

Lean turkey burger patties (refrigerated and frozen)

Turkey pepperoni

Hormel

Beef

Laura’s Lean Beef

Extra-lean ground beef

Extra-lean and lean steak (top round, top sirloin, strip, tenderloin, t-bone, shoulder)

Pork

Extra-lean and lean pork (tenderloin, top loin chops, top loin roast, center loin chops,

center rib chops, and sirloin roast)

Bacon

Oscar Mayer, Hormel, Jennie-O, Applegate

Center-cut bacon

Turkey bacon

Precooked real crumbled bacon

Packaged and Deli Meats

Extra-lean turkey breast, chicken breast, ham, and roast beef slices

Boar’s Head, Oscar Mayer, Applegate, Butterball, Healthy Ones, Sara Lee

97% to 100% FF hot dogs

Hoffy Extra Lean Beef Franks, Hebrew National 97% FF Beef Franks, Ball Park FF, Ball Park Bun Size Smoked White Turkey

Seafood

Tilapia, tuna, and other lean fish fillets

Shrimp

Crab

Chicken of the Sea Lump Crab, Trade Winds, MeTompkin

Imitation crabmeat

Shelf-Stable Seafood and Other Proteins

Canned and pouched albacore tuna (packed in water)

Canned and pouched boneless and skinless pink salmon (packed in water)

Pouched seasoned tuna

StarKist Tuna Creations

Canned 98% FF chunk white chicken breast (packed in water)

MEAT SUBSTITUTES

Frozen meatless hamburger-style patties

Boca Original Vegan, Amy’s Bistro, Morningstar Farms Grillers Vegan Veggie

Frozen meatless veggie-burger patties

Gardenburger, Boca, Amy’s, Morningstar Farms, Dr. Praeger’s, Veggie Patch

Frozen ground-beef-style soy crumbles

Boca Meatless Ground Crumbles, Morningstar Farms Meal Starters Grillers Recipe Crumbles

Meatless meatballs (frozen and refrigerated)

Veggie Patch, Nate’s, Morningstar Farms

Frozen meatless sausage-style breakfast patties and links

Morningstar Farms

Faux grilled chicken patties, cutlets, and strips (frozen and refrigerated)

Morningstar Farms, Lightlife

Frozen breaded-chicken-style soy patties

Boca, Morningstar Farms

Frozen meatless corn dogs

Morningstar Farms

Meatless Buffalo wings (frozen and refrigerated)

Morningstar Farms, Lightlife

Frozen meatless chicken nuggets

Morningstar Farms

Frozen Morningstar Farms Hickory BBQ Riblets

Frozen Morningstar Farms Veggie Dogs

PRODUCE

Fresh Vegetables

Bell peppers

Broccoli

Butternut squash (Bake-tastic Fries!)

Carrots

Cauliflower

Cucumbers

Eggplant

Jicama

Kale (for HG's kale chips!)

Lettuce

Mushrooms (portabellas ROCK)

Onions (for Lord of the Onion Rings!)

Snow peas and sugar snap peas

Spaghetti squash

Spinach

Tomatoes

Turnips (more fries!)

Bagged Produce

Lettuce mixes

Broccoli cole slaw

Classic coleslaw mix

Bean sprouts

Frozen Vegetables

Stir-fry veggies

Cauliflower and broccoli florets

Chopped spinach

Seasoned veggies and veggies in LF sauce

Green Giant Just for One, Green Giant Health Blends

Steam-in-the-bag veggies

Birds Eye, Green Giant, Veg-All

Fresh Fruit

Apples

Bananas

Grapefruits

Oranges

Pears

Frozen Fruit (NSA)

Strawberries

Dark sweet cherries

Mango chunks

Peach slices

Dole Frozen Fruit Single-Serve Cups

And pretty much any fruit or veggie we may have left off of this list!

CANNED FOODS

Fruit and Veggies

Pineapple packed in juice (chunks, crushed, slices/rings)

Mandarin orange segments packed in juice

Peach slices packed in juice

NSA applesauce

Pure pumpkin

Libby’s 100%

Tomatoes (crushed, diced, and stewed)

Sweet peas (for HG's guacamole!)

Sweet corn kernels

Green Giant Mexicorn

Jarred roasted red peppers

Pickles (refrigerated or shelf-stable)

Soup

Low-calorie soups

Amy’s Organic (Chunky Tomato Bisque!), Amy’s Organic Light in Sodium, Progresso 99% FF, Progresso Light, Progresso High Fiber, Campbell’s Soup at Hand (check stats for LF ones), Campbell’s V8 Soups

Instant soup

Mishima (Miso! Edamame!)

LF turkey and veggie chili

Amy’s, Hormel, Health Valley, Kettle Cuisine (in freezer aisle)

FF chicken, beef, and vegetable broth (look for low-sodium)

98% FF cream of celery, chicken, and mushroom condensed soups

Campbell’s

Freezer-aisle soups

Tabatchnick, Kettle Cuisine

Beans

Black beans

Red kidney beans

Cannellini (a.k.a. white kidney) beans

Garbanzo beans (a.k.a. chickpeas)

FF or LF refried beans

PACKAGED SNACKS

Crackers, Chips, and Other Crunchy Snacks

High-fiber crackers (especially flatbread-style)

Wheat Thins Fiber Selects, Ryvita, Wasa, Doctor Kracker Flatbreads

RF baked and popped potato chips

Popchips, Kettle Brand Baked, Baked! Lay’s, Pringles Light, Cape Cod 40% RF/Less Fat, Michael Season’s Baked (single-serving snacks)

LF baked tortilla chips

Guiltless Gourmet, Baked! Tostitos Scoops!

Pretzels

Snack Factory Pretzel Crisps

Rice snacks and soy crisps

Quaker Quakes, Quaker Mini Delights, Genisoy Soy Crisps, Glenny’s Soy Crisps

Rice cakes

Quaker

94% FF microwave popcorn bags

Jolly Time Healthy Pop, Orville Redenbacher’s SmartPop!, Pop Secret 100 Calorie Pop

Freeze-dried fruit

Gerber Graduates Mini Fruits, Just Tomatoes, Etc.!, Funky Monkey, Crispy Green, Sensible Foods

100-calorie snack packs & treats with 100 calories or less

Nabisco 100 Cal, Hostess 100 Calorie Packs, Entenmann’s Little Bites, Kellogg’s 100 Calorie Right Bites, Chex 100 Calorie, Frito-Lay Mini Bites, Weight Watchers Snack Cakes, Rice Krispies Treats The Original Bars, Pringles Stix

Snack Bars

Cereal bars and chewy granola bars

Quaker (Smashbars!), Fiber One, Special K, Kashi, Soyjoy Bars

Crunchy granola bars

Nature Valley, Kashi Crunchy Granola

Decadent snack bars

Fiber One, Special K, Chex Mix, Nimble by Balance Bar

“Mini-meal” bars

Kashi GoLean, Kind Bars, Luna Bars, Larabars, Corazonas Oatmeal Squares, Perfect Foods Bar Lite (Cranberry Crunch; fridge section!)

Nuts and Seeds

Pistachios in the shell

Everybody’s Nuts!, Wonderful Pistachios

Almonds (whole and sliced)

All Natural Almond Accents, 100-calorie packs of Blue Diamond Almonds, 100-calorie packs of Emerald Almonds

Peanuts in the shell

Sunflower seeds in the shell

Jerky

Beef, chicken, turkey, pork, and meatless jerky

Jack Link’s, Tillamook Country Smoker, Oh Boy! Oberto, Krave, Primal Spirit Foods

BREAD

Light bread slices

Weight Watchers, Nature’s Own 40 Calorie, Nature’s Own Double Fiber, Arnold Bakery Light, Sara Lee Delightful, Pepperidge Farm (Light Style, Very Thin, and Whole Grain), Fiber One

Light and high-fiber hamburger and hot dog buns

Sara Lee Delightful, Pepperidge Farm Classic

100-calorie flat sandwich buns

Arnold Select/Oroweat Sandwich Thins, Pepperidge Farm Deli Flats, Nature’s Own Sandwich Rounds, Weight Watchers Rye Flat Rolls

Light English muffins

Thomas’, Western Bagel Alternative, Weight Watchers, Fiber One

High-fiber pitas

Western Bagel Alternative, Weight Watchers

Large high-fiber flour tortillas with about 110 calories each

La Tortilla Factory Smart & Delicious Low Carb High Fiber (Large), La Tortilla Factory 100 Calorie, Mission Carb Balance, Tumaro’s 8-Inch Healthy, Tumaro’s 8-Inch Low in Carbs

Light high-fiber flatbreads

Flatout Light

Flatout Foldit Flatbreads

6-inch corn tortillas

Corn taco shells (flat-bottomed ones are best!)

Light bagels

Western Bagel Alternative, Weight Watchers, Thomas’ Bagel Thins, Kim’s Light, Pepperidge Farm Bagel Flats

Thomas' Breakfast Thins

Pillsbury Crescent Recipe Creations Seamless Dough Sheet (refrigerated)

Pillsbury Classic Pizza Crust dough (refrigerated)

Pillsbury RF Crescent Rolls dough (refrigerated)

Lavash bread (bakery section or ethnic-food aisle)

FROZEN MEALS AND MEAL STARTERS

LF waffles

Eggo LF, Van’s Lite

Breakfast sandwiches, bowls, and wraps

Kraft Bagel-fuls, Weight Watchers Smart Ones Morning Express, Jimmy Dean Delights Breakfast Sandwiches and Bowls, Cedarlane Egg White Omelettes and Breakfast Burritos, Amy’s Hot Cereal Bowls

Flatbreads, panini, and pocket sandwiches

Amy’s Pocket Sandwiches, Lean Pockets, Lean Cuisine (Flatbread Melts and Panini), Weight Watchers Smart Ones Flatbreads

Burritos and wraps

Amy’s, Cedarlane

Pizzas (multi-serving and single-serving)

Kashi, Amy’s, Lean Cuisine, Weight Watchers Smart Ones

Classic entrées

Kashi, Healthy Choice, Lean Cuisine, Cedarlane, Amy’s, Morningstar Farms

Steam-ready meals

Lean Cuisine Market Collection, Healthy Choice Cafe Steamers

Amy’s Cheese Pizza Toaster Pops

Contessa Stir-Fry Meals

ICE CREAM, FROZEN DESSERTS, AND DESSERT INGREDIENTS

Light and FF ice cream cartons

Dreyer’s/Edy’s Slow Churned Light, Breyers Smooth & Dreamy FF

Portion-controlled cups of light ice cream

Skinny Cow, Weight Watchers, Dreyer’s/Edy’s

Oikos Frozen Greek Yogurt

Light and LF ice cream bars

Skinny Cow (especially Truffle Bars!), Breyers Smooth & Dreamy

LF ice cream sandwiches

Skinny Cow, Weight Watchers, Klondike Slim-a-Bear, Breyers Smooth & Dreamy

Light and LF ice cream cones

Weight Watchers, Skinny Cow, Nestle Lil’ Drums

LF fudge bars

Weight Watchers Giant, Skinny Cow, Healthy Choice Premium, NSA Fudgsicles

Fruit bars

Blue Bunny FrozFruit, Fruitfull Juice Bars, Dreyer’s/Edy’s Fruit Bars

Sorbet and light ice cream bars

Weight Watchers Giant Sorbet & Ice Cream Bars, SF Creamsicles

SF fruit-flavored ice pops

SF Popsicles, Crystal Light

Mini fillo shells

Athens

Cool Whip Free

Vitalicious VitaTops

Cake cones

Sugar cones

SAUCES, SALAD DRESSINGS, AND SHELF-STABLE CONDIMENTS

Light, LF, and FF salad dressings

Newman’s Own Lite LF Sesame Ginger Dressing (and other varieties in the Lite line), Wish-Bone Light, Kraft Free, Kraft Light, low-calorie options from Litehouse, Hidden Valley FF, Girard’s FF, Bolthouse Farms

Spray dressings

Wish-Bone Salad Spritzers

Vinegar (balsamic, seasoned rice, etc.)

BBQ sauce (with 45 calories per serving)

Chris’ & Pitt’s, Stubb’s

FF mayonnaise

Hellmann’s/Best Foods Dijonnaise

Mustard (honey, Dijon, spicy brown, yellow)

Vivi’s Original Sauce Carnival Mustards (request ’em!)

Ketchup

Heinz (No Salt Added, Reduced Sugar, Organic Heinz, Simply Heinz)

Frank’s RedHot Original Cayenne Pepper Sauce

RF peanut butter

Skippy RF Creamy and RF Super Chunk, Justin’s Nut Butters (portion-controlled packs)

Better’n Peanut Butter/Peanut Wonder

SF and low-sugar fruit preserves and jam

Smucker’s SF and Low Sugar Preserves and Jams, Polaner SF Preserves with Fiber

Thick marinades (30 calories or fewer per tablespoon)

Lawry’s, Newman’s Own, Mrs. Dash

LF marinara, pasta, and pizza sauce

Classico, Dei Fratelli

Salsa

La Victoria, Pace

Reduced-sodium/lite soy sauce

SF pancake syrup

Cary’s SF, Mrs. Butterworth’s SF, Log Cabin SF

Jet-Puffed Marshmallow Creme

Light and FF caramel dip (produce aisle!)

Marzetti Light and FF Caramel Dip, Litehouse LF and Original

Light and SF chocolate syrup

Hershey’s Lite and SF

BEVERAGES

Spring water

Flavored water (check calories and servings per container!)

Aquafina FlavorSplash, Zero-Calorie SoBe Lifewater, Vitaminwater Zero, Activate Drinks, Minute Maid Fruit Falls and Just 10 Pouches

Coconut water

Zico, O.N.E., Vita Coco

Light juice beverages

Trop50, V8 V-Fusion Light, Ocean Spray Light

Low-calorie juice drinks

Ocean Spray Diet (new Cran-Cherry!), Diet V8 Splash (especially Tropical Blend!)

SF powdered drink mixes

Crystal Light, Wyler’s Light, Lipton Iced Tea To Go, AriZona SF, True Lemonade, Crystal Light Pure

Diet soda and club soda

Coke Zero, Coke Cherry Zero, Sprite Zero, A&W Diet Root Beer, Dr. Brown’s Diet, Blue Sky Free

Diet iced tea

Diet Snapple (Trop-A-Rocka rocks!), Diet AriZona

Unsweetened iced tea

Tejava, Gold Peak Tea

Ready-to-brew coffee

Millstone, Dunkin’ Donuts, K-Cups, Starbucks (Blonde Roast!)

Instant coffee granules

Folgers, Nescafe Taster’s Choice

Starbucks VIA Ready Brew

Hot cocoa packets with 20 to 25 calories each

Swiss Miss Diet, Nestle FF

Tea bags

Celestial Seasonings, Tazo, Stash

Unsweetened instant iced tea mix

Lipton

BAKING PRODUCTS, PANTRY STAPLES, SPICES, AND MORE

Whole-wheat flour

Pancake mix

Aunt Jemima Whole Wheat Blend Pancake & Waffle Mix, Hungry Jack Complete Extra Light & Fluffy, Fiber One Complete Pancake Mix, Bisquick Heart Smart Pancake and Baking Mix

Mini semi-sweet chocolate chips

Mini marshmallows

Unsweetened cocoa powder

Moist-style cake mixes

Brownie mix

Betty Crocker Fudge Brownies, No Pudge! FF Fudge Brownie Mix

LF graham crackers and chocolate graham crackers

SF FF instant pudding mix

Jell-O SF FF Instant

Nonstick cooking spray

Pam Original, Pam Olive Oil, Pam Butter Flavor

Instant potato flakes

Betty Crocker 80 Calories Per Serving Pouch Potatoes

High-fiber pasta

Ronzoni Healthy Harvest and Smart Taste, Barilla Plus and Whole Grain

House Foods Tofu Shirataki Noodle Substitute (in the refrigerated tofu section!)

Wonton wrappers

Egg roll wrappers

No-calorie sweetener packets

Splenda, Equal, Truvia, Stevia Extract In The Raw

Splenda No Calorie Sweetener, granulated (comes loose in the box)

SF calorie-free flavored syrups

Torani SF Syrups

SF and FF flavored powdered creamer

Coffee-mate SF and FF French Vanilla

FF plain powdered creamer

Coffee-mate FF The Original

Dry taco, fajita, and chili seasoning mix

Dry onion soup/dip mix

Dry ranch dressing/dip mix

Jarred chopped garlic

Sun-dried tomatoes in pouches

Berrylicious Salad

2012-03-09T18:23:00.001-08:00

Ingredients:

-chopped spinach (2-4 cups)

-4 oz raspberries

-4 oz blackberries

- Toasted Almonds (4T)

- Fat Free Feta (4T)

-2 oz pomegranates

Low-Fat Poppyseed dressing

-1/4 cup low fat yogurt, preferably Greek yogurt

-Zest and juice of one lemon
-1 tablespoon granulated sugar
-1 tablespoon poppy seeds
-1 tablespoon olive oil
(blend all ingredients together)

Toss all ingredients, add nuts and dressing very last! Add grilled chicken to make meal complete!

Do you ever want to quit?

2012-03-09T18:15:00.000-08:00

Lately I've had a hard time sticking it out..I get a craving..and I cave! I don't want to work out..and I find an excuse! My health and fitness goals sometimes seem so big, unatainable, and hard that instead of pushing through..I just quit trying. AND regret it as I'm falling asleep.

What are your tricks to toughing it out? Mine are..

Picking a magazine workout, and just doing it at home. 20 min is better than nothing.
Pick one treat, and make sure it is worth the calories
Painting my nails
Cleaning my house

Communicate

2012-03-09T15:00:00.000-08:00

If looking like a supermodel or athlete was easy..wouldn't we all be there by now? Getting fit isn't easy and developing healthy habits takes work!

I've found that having work out buddies or friends that you can make fitness/health goals with really makes a difference.

Like SO many things in life, communicating, makes a difference. I've started this blog as a way for anyone striving to make better health decisions and goals to have a place to communicate about their goals and dreams and to find healthy recipes, great workouts, and inspiration to keep working toward these lifestyle goals.

xo,

communicate fitness.