magic formula for your meals

• Aim for 5 oz of lean protein (omega 3's high in tuna, salmon...are best)
• 1/2 cup of whole grain carbs
• 1 cup of non-starchy vegetables
• and 2 tbsp of MUFA (good fats) olive oil, nuts, good dark chocolate, avacado, olives, peanut butter...
• keep the combined calorie count for 5 meals a day at no lower than 1600 calories and not over 2000. (if you don't have much too loose (under 50 lbs) then you can eat less calories but NEVER LESS THAN 1200 calories. 1200 calories for FUELING your body is basically starvation. Cutting calories does NOT MAKE YOU LOOSE MORE OR FASTER!!! Eating less will stop your progress all together and begin killing you in the process.
• if you eat 3 meals a day like most Americans then you will want 2 snacks : I recommend NOT eating 3 larger meals a day and 2 snacks - I recommend eating 5 well balanced snacks a day. That way you never overload your digestive system. You are eating the healthiest way, to FUEL your body and keep your metabolism working for you.

possible 2 snacks a day:

1. 1/2 granny smith apple and 1 tbsp peanut butter (I love Smart Balance natural, high in omega 3's, has an extra crunchy style)
2. 1 cup yogurt with live bacterial cultures and 2 squares of dark chocolate or 1/2 cup cottage cheese and DARK chocolate chips (not semi-sweet- they actually make Dark chocolate chips)
3. a hard boiled egg and a granny smith apple ( I recommend granny smith because they are a super food and I like them best)
4. 1 low-fat cheese stick and a couple of whole wheat crackers

Surprising Eats!

Foods that most of us think are not great for your success that actually are good for you!

Starches we have been taught to avoid, eaten cold actually are "fat eaters." The starch when cold that these food contain has the opposite effect we've always thought.

POTATOES: small red ones best - and COLD! So boil some up for crumbling on salad or I make a potato salad: boiled and refrigerated small red potatoes + boiled egg + chopped onions & garlic to taste + organic mayo & dark mustard & sweet pickle relish + chopped celery + thawed frozen peas.

CORN: COLD! canned in water or own juice, organic, or thawed frozen. I keep a small can in the refrig. until I open it. Sprinkle on salad and then transfer to frig safe container.

BANANAS: COLD AND STILL PARTIALLY GREEN! I slice up 1/2 a green bannana on my morning cereal every morning. I've always been a fan of green bananas. A trick my sister taught a few years back: put your green bananas in the frig and they may not look great but they stay green much longer.

SWEET POTATOES: These are not my taste but many love them and eaten without fatty additives like butter or marshmellows and COLD they will eat away at your fatty tissue.

More food help later!! Happy Way to Liveit!!!

MOVE

Everything counts just choose to move whenever the opportunity arises. 

Sending the kids to the frig, or for the mail or the paper...stop go yourself.

Park in the boonies at the grocery store, the mall, even at work.

turn house cleaning into a workout session.

dance actively in the privacy of your own home to that favorite song.

At work, wiggle in your chair, stand and sit often, bicycle your legs, stretch and on your breaks walk around the building or take a flight of stairs instead of elevator...

Don't load up your arms and try to carry everything in one trip - Make several!!!!

Walk briskly whenever possible and use your arms.

Whenever possible: stand instead of sit, sit instead of lie, move instead of be still!

Enjoy, have fun, engage in the activities of your life fully!!!!