Water...WATER!!

Here I am, 8 weeks postpartum and it's time to break out my A-GAME. I can't break it out all at once, I need baby steps. So, right now my main focus is drinking a LOT of water. I read a blog the other day where a girl drank 1 gallon of water EVERY DAY...GASP!

Then I remembered I'm potty training my daughter. We can have potty breaks together (every 20 minutes probably!) So, what do I have to lose, right?

Don't forget, when your tummy starts to growl, drink up first!

1 Gallon, every day.

Get an empty milk jug, fill-er up, and drink, drink, drink!!

Join me, won't you?!

I've been...a little busy

Hey everyone! Remember me? (That is if you haven't deleted me from your blog roll! ) I'm back and thought I'd share with you where I've been for the last few months.

This is my handsome little guy I just gave birth to 4 weeks ago.

But, I am back and Jalaine and I are ready spaghetti to attack.

I am soooo ready to get rid of these smooshy love handles. Sigh. You know how THAT goes!

We'll be posting here and there, so keep us on your blog list so you know when we've updated. So, keep those food journals handy and we'll chat in a few days!

Love, Lacee :)

Lettuce Wraps...amaZING!

K...Here are THE most delicious lettuce wraps, ever. Easy to make, too!

Lettuce Wraps by Jalaine

2 tsp olive oil
2- 4oz skinless, boneless chicken breast halves, cut into thin strips
2 tbsp grated peeled fresh ginger
2 tbsp teriyaki sauce
2 tbsp rice vinegar
1 tbsp honey
½ to 1 tsp crushed red pepper
½ tsp cornstarch
1 ½ cups grated carrots
1 cup fresh bean sprouts
1 cup snow peas, trimmed and cut lengthwise into thin strips
½ cup sliced green onions
1/4 cup sliced almonds, toasted
1 cup mushrooms
Bibb lettuce leaves

Directions: Heat oil in a wok or large nonstick skillet over medium-high heat. Add the chicken and ginger; saute five minutes or until chicken is done (Best if marinate chicken in ginger, teriyaki sauce, vinegar and honey). Combine teriyaki sauce, rice vinegar, honey, red pepper and cornstarch in a small bowl, stir with whisk. Add teriyaki mixture to chicken mixture in wok, stir in carrot, bean sprouts, snow peas and onions (as well as any other vegetable desired). Cook three minutes or until sauce thickens slightly, stirring often. Stir in almonds. Spoon 1/4 cup chicken mixture onto each lettuce leaf; roll up. Recipe makes four servings; three wraps each (130 calories per serving)

**I like to use pepper infused oil instead of the crushed red pepper (if using the pepper infused oil don’t use the olive oil as well). Also I like to saute the chicken with the ginger, teriyaki, vinegar, honey and pepper mix overnight and then cook it up separately. Set aside and then cook the vegetables and then add together. Best if you use a wok.

20 Ways to Enjoy More Fruits, Vegetables, Whole Grains and Dairy

To get the most nutrition out of your calories, choose foods packed with vitamins, minerals, fiber and other nutrients-and lower in calories. Pick fruits, vegetables, whole grains and fat-free or low-fat dairy more often. Be aware of portion sizes. Even low-calorie foods can add up when potions are larger than you need.

1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
2. Get saucy with fruit: Puree berries, apples, peaches or pears for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, french toast or waffles.
3. Mix up a breakfast smoothie made with lowf-fat milk, frozen strawberries and a banana
4. Heat leftover whole-grain rice with chopped apple, nuts and cinnamon
5. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
6. Try crunchy vegetables intead of chips with your favorite dip or low-fat salad dressing.
7. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
8. Banana split: Top a sliced banana with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
9. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.
10. Prepare instant oatmeal with low-fat or fat-free milk in place of water. Top with dried cranberries and almonds.
11. Stuff an omelet with vegetables.
12. "Sandwich" in fruit and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumbers and tomato fillings.
13. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready to eat cereal, yogurt or toaster waffle.
14. Stock up: Fill your fridge with raw vegetables and fruit. If it helps cut everything up prior to putting it in the fridge so it's ready to go.
15. Top a baked potato with beans and salsa or broccoli and low-fat cheese
16. Microwave a cup of tomato or vegetable soup for a quick afternoon snack.
17. "Grate complement": Add grated, shredded or chopped vegetables to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
18. Stuff a whole grain pita with ricotta cheese and Granny Smith Apple slices. Add a dash of cinnamon
19. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). top with a low-fat dressing
20. Try a new fruit or vegetable that you've never tried before.

Leave a comment and let us know how you get fruits and vegetables into your diet everyday. Remember to color your plate throughout the day. Coming up on friday: recipe for lettuce wraps, Yummy!!!!

(Ideas taken from the American Dietetic Association)

National Nutrition Month-Eat Right with Color

Welcome to March and National Nutrition Month. This year the theme for National Nutrition Month is "Eat Right With Color". This is a great way to introduce new and interesting foods and add variety in flavor and color to your plate.

Let's see where you are at with this short quiz:

1. Do you consider nutrition when making food choices?

a.) Most days

b) Sometimes

c) Never

2. Do you avoid skipping meals?

a) Most days

b) Sometimes

c) Never

3. Do you include 3 or more whole grain foods daily?

a) Most days

b) Sometimes

c) Never

4. Do you eat at least 2 1/2 cups of vegetables daily?

a) Most Days

b) Sometimes

c) Never

5. Do you vary veggies with dark green and orange varieties?

a) Most days

b) Sometimes

c) Never

6. Do you eat at least 2 cups of fruit daily?

a) Most days

b) Sometimes

c) Never

7. Do you get 3 cups of low-fat or fat-free milk, yogurt or cheese daily?

a) Most days

b) Sometimes

c) Never

8. Do you choose lean meats and poultry?

a) Most days

b) Sometimes

c) Never

9. Do you vary protein with more fish, beans and nuts?

a) Most days

b) Sometimes

c) Never

10. Do you try to limit saturated and trans-fats?

a) Most days

b) Sometimes

c) Never

Scoring: Give yourself 2 points for each "Most days" answer, 1 point for "Sometimes" and 0 points for " Never".

16-20 points: Healthy eating seems to be your habit already

10-15 points: Your on track. A few easy changes will make your total eating plan healthier.

0-9 points: Sometimes you may eat smart. For your good health, add more smart choices to you eating plan.

This week try to make changes that will increase your score. If you're already doing good try to add some variety. Next week I'll give you some tips on increasing color on your plate.

(Quiz provided by the American Dietetic Association at www.eatright.org )

The Chocolate Milk Diet??!!

Imagine if everything you needed to know about weight loss, you learned in kindergarten. Well, if your teacher gave you chocolate milk as a lunchtime treat, she was (unknowingly) giving you one of the most powerful weight-loss tools in the nutritional universe.

Secret #1: The Calcium Effect
A series of studies have shown that calcium can actually impede your body’s ability to absorb fat.

Secret #2: The Vitamin D Factor
All the calcium in the world isn’t going to help you if you don’t get a good dose of vitamin D to go with it. Your body makes vitamin D naturally when you expose your skin to sunlight, but most people spend too much time indoors to benefit. And intentionally spending more time in the sun could put you at risk for skin cancer. The solution? Drink up. Chocolate milk, like most milk, is fortified with vitamin D.

One caveat here: Drink 1% chocolate milk. Vitamin D won't work without a little fat to help break it down. You want to skip the whole milk, too, as it has too many calories to make it a regular habit.

Secret #3: The Endurance Boost

If you want to lose the gut, you’ve got to exercise—no surprise there. Drinking chocolate milk can improve your gains. In a study published in The International Journal of Sport Nutrition and Exercise Metabolism, subjects given chocolate milk before hopping on the stationary bikes were able to ride 49 percent longer than subjects given a generic carbohydrate-replacement beverage. And on top of that, they pedaled even harder.

Secret #4: The Protein-Body-Weight Connection

Want to know the secret to staying thin? You need more muscle. That’s because muscle burns more calories than fat, so for every new muscle fiber you create, your resting metabolism receives another surge of fat-torching energy. And chocolate milk can help you do that. Researchers have determined that the ideal protein load for building muscle is 10 to 20 grams, half before and half after your workout. How much protein will you find in low-fat chocolate milk? Eight grams per cup. (That means one serving before your workout and one serving after will give you a total of 16 grams of highly effective whey protein—a perfect serving.) Add that to the extra cup you drank first thing in the morning and you’re looking at a turbocharged metabolism that keeps you burning calories all day long.

For more info search "chocolate milk diet" at yahoo health!!

Beat Hunger with...Bananas?!

Bananas: The ultimate hunger buster

Ever grab a snack but then feel hungry again 20 minutes later? Next time, reach for a banana. It’s loaded with Resistant Starch (RS), a healthy carb that fills you up and helps to boost your metabolism. Slightly underripe medium-sized bananas have 12.5 grams of RS—more than most other foods. Ripe bananas give you 4.7 grams of RS, still enough to keep hunger pangs away. Check out these tasty ways to work in this wonder food.


Banana "Ice Cream"
Peel, slice, and freeze 1 small banana. Place frozen banana pieces in a blender with 3 tablespoons 1% low-fat milk; blend until thick. Top with 1 tablespoon chopped walnuts.

Banana Salsa
Make a quick salsa with 2 diced peeled bananas, 2 tablespoons minced red onion, 1 tablespoon minced cilantro, 1 teaspoon minced serrano or jalepeno pepper, juice of 1 lime, and brown sugar and salt to taste. Use it to top fish or pork tacos, jerk chicken, or jerk pork.


Broiled Bananas
Slice 1 peeled banana in half lengthwise. Put banana pieces, cut sides up, on a rimmed baking sheet. Sprinkle the banana pieces with 1 teaspoon brown sugar, and broil on high until the sugar bubbles and the bananas brown (about 2–3 minutes). After broiling, sprinkle with cinnamon—or drizzle with 1 teaspoon rum for an extra-special treat.


Coffee and Banana Smoothie
Place 1 sliced peeled banana, 1 cup 1% low-fat milk, 1/2 cup cold black coffee, 2 teaspoons sugar, and 1/2 cup ice in a blender. Blend until smooth—and enjoy.


Tropical Fruit Salad
Make a fruit salad with 1 sliced peeled banana, 1 sliced peeled kiwi, and 1/2 diced peeled ripe mango. Squirt juice of 1/4 lime over the salad, and serve.

by Health.com

The Plate Method

The Plate Method is a great and easy way to make sure you are eating the right amount of fruits, vegetables, meats and starches. The main focus of the Plate Method is to provide a template on how to portion out your food without having to use measuring cups, scales, etc. The concept is to divide your plate in half the first half should be compromised of fruits and vegetables. The second half you divide in half again and one side becomes your grains, starches, etc and the other side is your meat, protein portions. Remember the concept of the Plate Method uses a 9 inch plate so if you have larger dinner plates don't fill them up. Below is an example of the Plate Method.

Flatter Tummy 3: Crunch Twist

Do you have a little extra "something" oozing over the tops of your pants??

Try this crunch for a great oblique workout!

STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.

STEP 2. While twisting your torso to the left so that your right elbow moves toward your left knee, contract your stomach muscles. Ensure that you are lifting your left shoulder off the floor. At the height of the movement, pause, then slowly return to your starting position without relaxing your muscles. Alternate between leftward and rightward twists.

Reps: 1 set of 25, 2 sets of 25, 3 sets of 30

For more go to www.fullfitness.net/exercises/abs

Turkey Tenderloin Sandwiches

Turkey Tenderloin Sandwiches
4 Servings Prep: 10 min. + marinating Grill: 10 min.
Ingredients
4 turkey breast tenderloins (4 ounces each)
1/4 cup canola oil
1/4 cup sherry or chicken broth
1/4 cup reduced-sodium soy sauce
2 tablespoons lemon juice
2 tablespoons dried minced onion
1/4 teaspoon ground ginger
1/8 teaspoon pepper
4 whole wheat hamburger buns, split
1 slice red onion, separated into rings
4 slices tomato
4 lettuce leaves

Directions
Flatten tenderloins to 3/4-in. thickness. In a large resealable plastic bag, combine the oil, sherry or broth, soy sauce, lemon juice, onion, ginger and pepper; add the turkey. Seal bag and turn to coat; refrigerate for at least 3 hours, turning occasionally.

Drain and discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill turkey, uncovered, over medium heat or broil 4 in. from the heat for 4 minutes on each side or until juices run clear. Serve on buns with onion, tomato and lettuce. Yield: 4 servings.



Nutritional Analysis: 1 sandwich equals 281 calories, 7 g fat (1 g saturated fat), 56 mg cholesterol, 421 mg sodium, 25 g carbohydrate, 4 g fiber, 31 g protein. Diabetic Exchanges: 4 very lean meat, 1-1/2 starch, 1/2 fat.

Traffic Light Style Eating

This is a great style of eating that will not only benefit you but is a great way to teach your children how to pick healthy foods.

The Traffic Light eating style encourages healthy eating by guiding you to choose foods that are:

• High in Fiber
• Nutrient Dense
• Low in sugar
• Good sources of Healthy oils
• Low in Saturated fats (hard fats)

Foods are broken into three categories: Green, Yellow and Red foods.

Green foods are foods that should be eaten daily or often. They are low in sugar and saturated fats and high in fiber.

Examples:

• Whole grain bread, Brown Rice
• Regular or Quick Oatmeal
• Corn Tortillas
• Cheerios, Wheat Chex, Raisin Bran, Shredded Wheat
• Fresh fruits and vegetables
• Baked potato in skin
• Frozen fruits without sugar, frozen vegetables
• Nonfat/skim milk, sour cream or cottage cheese
• Low fat string cheese
• Legumes, Tuna canned in water, Veggie burgers
• Leans meats: chicken, turkey, game meats or lean cuts of red meats and/or pork
• Olive oil

Yellow Foods are foods that are weekly foods or sometimes foods. Often made with refined grains, and have a small amount of added sugar and moderate amount of fat.

Examples

• White Bread, rice, tortillas, pancakes, waffles
• Life cereal, Special K
• Bagels
• Dried fruit, Fruits in light syrup
• Avocado's
• Mashed potatoes
• 2% Milk
• Lowfat ice cream or sherbet, sorbet
• Cheddar, swiss, american, etc cheeses
• Extra lean or lean hamburger, lamb, Regular Peanut Butter
• Popsicles, graham crackers, cake

Red foods should be foods that are eaten monthly or rarely. Red foods are generally processed and contain high amounts of sugar and fat and have very little if any fiber.

Examples:

• Donuts, croissants, cheese crackers, Ritz crackers, tortilla chips, Macaroni and Cheese
• Corn Pops, Captain Crunch, Froot Loops, etc
• Fruits in heavy syrup
• Creamed soups
• French fries, Tator Tots, Potato chips, Instant Mashed Potatoes
• Ice cream
• Whole milk, Half and Half, Regular Sour cream
• Bacon, Bologna, Salami, Sausage, Pepperoni
• Mayonnaise
• soda, Kool-aide, Gatorade, Powerade, Energy Drinks

If anybody would like a full list of foods categorized into the green, yellow and red food categories leave a comment with your email address and I will send it to you.

Thanks, Jalaine

Flatter tummy 2: Bicycle Kicks

I LOVE these!

Make sure your back is touching the ground to avoid injuries!

STEP 1. Lie on your back, and bend your knees at 90 degrees so that your thighs are pointing toward the ceiling. Place your hands behind your ears.



STEP 2. Pump your legs back and forth, as if riding a bicycle. Simultaneously, rotate your torso from side to side by moving an armpit, but not elbow, up toward the opposite knee.



Reps: Beginner: 1 set of 20
intermediate: 2 sets of 20
advanced: 3 sets of 30

For more go to www.fullfitness.net/exercises/abs

Healthy and Tasty Ranch Dressing!

Buttermilk Salad Dressing
22 Servings Prep: 10 min. + chilling

Ingredients:
3/4 cup buttermilk
2 cups (16 ounces) 2% cottage cheese
1 envelope ranch salad dressing mix
Salad greens and vegetables of your choice

Directions
In a blender, combine the buttermilk, cottage cheese and salad dressing mix; cover and process for 20 seconds or until smooth.
Pour into a small pitcher or bowl. Cover and refrigerate for 1 hour. Stir before serving with salad. Yield: 2-3/4 cups.

Nutritional Analysis: One serving (2 tablespoons dressing) equals 23 calories, 1 g fat (trace saturated fat), 3 mg cholesterol, 177 mg sodium, 2 g carbohydrate, 0 fiber, 3 protein. Diabetic Exchange: 1/2 fat-free milk.

Flatter Tummy: Reverse Crunch

If you hate regular crunches, this one is for YOU!

STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.

STEP 2. Then, lift your knees in a smooth arc toward your head while keeping everything else as still as possible. Once your knees are directly above your upper abdomen, pause, contract the abs, and then lower your feet back down slowly in reverse. Do not let them touch the floor though and ensure you continue to maintain tension in your abdominal muscles.

REPS: beginner: 3 sets of 15, intermediate: 2 sets of 25 advanced: 3 sets of 30

Target: Abs Muscles Worked: Rectus Abdominis, Obliques


Difficulty: Intermediate


check out more at: www.fullfitness.net/exercises/abs

The Top 6 Calorie-Burning Workouts

The Top 6 Calorie-Burning Workouts

1. Kickboxing: 800 calories per hour
Kickboxing offers a great full-body workout because it requires you to use every major muscle group and includes interval training. Your heart rate will soar and stabilize several times throughout the class, which is optimal for weight loss. 24 Hour Fitness clubs report that attendees of their Turbo Kick classes can burn up to 800 calories in one hour-long class.

2. Biking: 700 calories per hour
You can burn up to 700 calories at your average cycling class or take to the road on your own to enjoy fresh air to boot! Just make sure you keep a pace of about 14 to 16 miles per hour to reach the 700-calorie goal

3. Zumba: 500 or more calories per hour
Who knew an hour of dancing could produce such results?! Because this Latin-inspired dance workout uses the principles of interval training and resistance exercise, the workout will boost your metabolism considerably, according to FitnessZumba.com. However, like any fitness regimen, the number of calories burned varies from person to person depending on weight, sex, current fitness level, and how a hard a person works out.

4. Jumping Rope: 780 calories per hour
Only got ten minutes? You can still squeeze in cardio with this highly effective activity, which can have you burning 130 calories every ten minutes (or 780 calories per hour). According to MedicineNet.com, you’d have to run an eight-minute mile to burn as many calories as jumping rope for the same amount of time, making it a good choice for someone who is starting a fitness regime and may not have the endurance to maintain a fast running speed for an extended period of time.

5. Aerobic Step Classes: 600 calories per hour
Aerobic step classes are high-intensity and high-impact, meaning you’ll burn fat and calories. The number of calories burned depends on how high the step is, but using just a six-inch platform can allow you to burn up to 600 calories in one hour-long class.


6. Running: 650 calories per hour
According to WebMD's calorie calculator, a 145-pound person who maintains a 10-minute mile for one hour can burn up to 650 calories. However, running consistently for an hour can be challenging if it isn't a part of your current exercise regimen. You can work up to this goal and increase your cardiovascular fitness by adding walking intervals throughout your workout. For instance, run for three minutes and then walk briskly for one minute. This practice will increase your endurance, lower your heart-rate recovery time, and burn fat.

Taken from:http://shine.yahoo.com/channel/health/the-top-6-calorie-burning-workouts-2444723/

Basil Quinoa Salad

Makes: 6 side-dish servings (3/4 cup quinoa mixture and 2/3 cup lettuce)



Ingredients:

• 1 cup fresh basil leaves
• 2 tbsp grated parmesan cheese
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 4 cloves garlic, minced
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 cups cooked quinoa*
• 1 -15oz can no salt added red kidney beans, rinsed and drained or 1 3/4 cup cooked red kidney beans
• 1 cup chopped yellow sweet pepper
• 1/2 cup chopped, seeded tomato
• 1/2 cup sliced green onions
• 4 cups torn bibb lettuce

Directions: Place basil in a food processor. Add Parmesan cheese, lemon juice, olive oil, garlic, salt and black pepper. Cover and process until nearly smooth, stopping to scrape down sides as needed, set aside. In a medium bowl stir together cooked quinoa, beans, sweet pepper, tomato and green onions. Add basil mixture; stir to coat. Serve quinoa mixture over torn lettuce.

* To make 2 cups cooked quinoa, in a fine strainer rinse 1/2 cup quinoa under cold running water; drain. In a small saucepan combine 1 1/4 cups water, the quinoa, and 1/4 tsp salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Let stand to cool slightly. Drain off any remaining liquid.

Nutrition facts: 1 serving = Calories 177

Go Red For Women

Every year on the first Friday of February women all over the world celebrate National Wear Red Day, sponsored by the American Heart Assocation in hopes to educate women on the number one killer of women, heart disease.

In honor of National Wear Red Day, I thought it would be fun to post some ideas on how to get more red foods (specifically fruits and vegetables) into your diet. Why Red foods? Red foods contain a phytochemical called Lycopene. Phytochemicals are substance in foods that have been shown and are believed to have postive health effects on our bodies. Lycopene is one of these phytochemical's that have been shown to have an effect on preventing heart disease and certain types of cancer.

So on National Wear Red Day make every part of your celebration "Red" by enjoying these red foods and drinks too!

• Red Berry Squares: make strawberry flavored gelatin mixed with fresh strawberries and raspberries. Cut into squares before serving.


• Frozen Watermelon bits: Alternate frozen cubes of watermelon and mint leaves on a skewer and serve cold.


• Ravin' Red Smoothie: Blend 1 cup low-fat yogurt, 1/2 cup frozen strawberries, 1/2 cup frozen raspberries and 1 frozen banana.


• Red Pasta: Cook whole-wheat spaghettie and top with low sodium marinara sauce, diced tomatoes, and sun-dried tomatoes


• Bake Red Apple Dessert: Fill 1 whole red apple (cored) with 1/4 cup chopped almonds, 1/4 cup dried cranberries, 1 tsp honey, and 1 tsp brown sugar. Bake for 15 minutes at 350 degrees F or until sugar bubbles.


• Perfect Polenta: Cook polenta and mix with cherry tomatoes, roasted red bell pepper and sun-dried tomatoes.


• Red Bean Salsa: Combine 2 cups red beans, 1/2 cup diced red onions, 1 cup diced red toamto, 1/4 cup diced jalapeno (remove seeds), 1/4 cup chopped cilantro, 1 cup corn, 2 tbsp lemon or lime juice, salt and pepper to taste.

Enjoy your Friday and don't forget to wear RED. (Thanks to the American Heart Association and Go Red for Women campaign for the above Red ideas.

Fab up your backside...basic squat

It's an age-old question, "How do I fab up my jiggly booty?"

So, for the next few Mondays, I'm going to post different squats and lunges to target the lower body. After all, swimsuit season is just AROUND THE CORNER!!

1. Basic Squat:

Start with feet shoulder width apart, toes pointed forward.

Hands can rest on waist to support the power back.

Next...Bend knees until they are almost parallel to the floor. (If this is painful...STOP! Try not bending down as far, or seek medical attention.)

Sit back through your heels, like you're going to sit on a chair. Make sure knees don't go in front of the toes. Safety First! Knees should stay aligned with the ankles.

Last...Come back up to an almost-straight leg. If you straighten the leg entirely, it makes this move less difficult. Your choice!

Add weights at the hips for higher intensity.

REPS: Beginner: 3 sets of 10

Intermediate: 3 sets of 12

Advanced: 3 sets of 15 with weights (5-10lbs)

Happy squatting everyone!

Yummiest tortilla soup..healthy too!

I had some leftover turkey I used instead of chicken. I also added some green peppers. I finished it off with a tiny bit of low fat sour cream. It was HEAVENLY!!!

Chicken Tortilla Soup
Ingredients
3 corn tortillas (6 inches), cut into 1/4-inch strips
4 teaspoons olive oil, divided
1/4 teaspoon salt
3/4 pound boneless skinless chicken breasts, cut into 1/2-inch chunks
1 large onion, chopped
5 cups reduced-sodium chicken broth
1 pound red potatoes, cut into 1/2-inch cubes
1 cup frozen corn
1 can (4 ounces) chopped green chilies
1/4 cup minced fresh cilantro
1/4 teaspoon pepper
3 tablespoons lime juice

Directions
In a large resealable plastic bag, combine tortilla strips, 1 teaspoon oil and salt. Seal bag and shake to coat. Arrange tortilla strips on an ungreased baking sheet. Bake at 400° for 8-10 minutes or until crisp, stirring once. Remove to paper towels to cool.
In a large saucepan, saute chicken in remaining oil until no longer pink and lightly browned. Add onion; cook and stir until onion is tender. Add broth and potatoes.
Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Add the corn, chilies, cilantro and pepper. Cook until heated through. Stir in lime juice. Garnish with tortilla strips. Yield: 6 servings.



Nutrition Facts: 1-1/2 cups equals 221 calories, 4 g fat (1 g saturated fat), 33 mg cholesterol, 757 mg sodium, 27 g carbohydrate, 4 g fiber, 19 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1/2 fat.

Yummy soup for dinner tonight!

The question, "What's for dinner?" finally has answer. Enjoy this delicious soup tonight!


Bean and Pasta Soup
1 cup uncooked small pasta
2 celery ribs, thinly sliced
2 medium carrots, thinly sliced
1 medium onion, chopped
1 garlic clove, minced
1 tablespoon olive oil
2 cups water
1 can (14-1/2 ounces) Hunt’s® Original Diced Tomatoes, undrained
1-1/4 cups reduced-sodium chicken broth or vegetable broth
1 teaspoon dried basil
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon salt
1/8 teaspoon pepper
1 can (15 ounces) white kidney or cannellini beans, rinsed and drained
2 cups shredded fresh spinach
1/4 cup shredded Parmesan cheese, optional



Directions
Cook pasta according to package directions. Meanwhile, in a large nonstick saucepan, saute the celery, carrots, onion and garlic in oil for 5 minutes. Stir in the water, tomatoes, broth, basil, rosemary, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 10 minutes or until carrots are tender.
Drain pasta; stir into vegetable mixture. Add the beans; heat through. Stir in spinach; cook until spinach is wilted, about 2 minutes. Sprinkle with Parmesan cheese if desired. Yield: 5 servings.



Nutritional Analysis: 1-1/2 cups equals 218 calories, 5 g fat (1 g saturated fat), 3 mg cholesterol, 588 mg sodium, 35 g carbohydrate, 7 g fiber, 9 g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 starch, 1 lean meat.

Healthy Habits Challenge

Welcome Back!!

2011 is going to be YOUR best year, yet! This site is dedicated to getting and staying healthy. My friend's sister has started an AMAZING challenge! Visit to sign up:

Welcome everyone visiting from the "Healthy Habits Challenge"!
http://healthyhabits2011.blogspot.com/
FYI: Everyone pays $20 and the winner gets it all. HELLO?! Talk about motivation!

ON TO THE GOOD STUFF:

I'm starting Monthly challenges to help jump start a healthier lifestyle.

The January challenge:

1. Eat 4 servings of Fruits and/or veggies every day

Keep track on a calendar or food journal daily. Veggies are full of fiber and "bulk" which fills you up faster, making you less hungry, allowing you to eat less! (Without being hungry)

2. Write out an Exercise plan (For 2 weeks)

This will only take a few minutes. PUT IT ON PAPER! The recommendations for weight loss are to exercise (cardio) for at least 25-30 minutes 5 times a week. Get a buddy if you need someone to hold you accountable. (Walk the mall, I even saw ladies walking the outer aisles of walmart the other morning!) Remember to make it work for your schedule and what's available to you!

Here's a small sample:

Mon:Workout video Tues:Walk the mall/store Wed:Rest Thurs:Exercise Class Fri:Video Sat: Walk Outside

My favorite!!

Mon: Run @noon (too cold otherwise!) Tues: Spin class Wed: Spin Class Thurs: Rest Fri: Power Pump class Sat: Treadmill/elliptical

If you have an awesome workout you LOVE, please post for others!! Good luck! Don't forget to Report back how well you did on your challenges Tues, Feb. 1!!

I am SOOOO excited! Can't wait to hear how everyone did!

-Lacee