The Scoop On The Benefits of Brown Rice

Brown rice is one of the most underrated health foods out there. It packs flavor, nutrients, and less calories. I mean, who could ignore that? I found this manual floating around on tumblr and knew I had to share it with you all. I know its so easy to say yes to white rice out of habit but I dare you to try out brown rice and tell me it doesn't taste or make you feel better. This one substitution can literally help save your life!

Here's How I like to Eat My Brown Rice:

1. Beef and Broccoli
2. Chicken Broth and grilled chicken 
3. Chives!

Workout Wednesday: 10 Fitness Tips For Women

I hope these tips were helpful!

Motivational Monday

So, it's post holidays and guess what? You've survived. No you don't need to worry about being a product junkie for the sake of finding a quick trick to help release the extra weight or all the bad food you've consumed. Listen up, all you really need is will power and accountability to move forward. Now, let's work!

Review: Wheat Thins Flatbread Tuscan Herb Crackers

It's time for another review: Wheat Thins Flatbread Tuscan Herb Crackers. These crackers are absolutely delicious. The flavor is very bold and in your face. I love that they are big enough so that you only really need 2. Just cover it in some laughing cow cheese spread or dip it in your soup! It is a great product and makes for a great bread substitution for sandwiches as well. Plus its 60 calories per serving #winning

Here are the stats:

Points Plus: 2!

Score:

A

Work Out Wednesday: Four Shades, Four Mantras, Four Sneakers!

Pick a color, find your mantra, and create your motivation!

Purple, Violet, Lavender

• For the rebel in you who pushes through each obstacle
• "Don't stop believing!"
• Nike Free Run 3 +

Yellow, Orange, Tan

• For the charismatic achiever who doesn't believe in negativity 
• "Don't let anyone take your sunshine away."
• Nike Free Run 3 +

Coral, Pink, Red

• For the vibrant fighter who always has a plan
• "Don't believe the voice that says you can't because you can."
• Nike Free Run 3 +

Turquoise, Green, Teal

•  For the cool dreamer who wants to transform those dreams into reality
• "Don't loose sight of what those dreams mean"
• Nike Free Run 3 + 

What color speaks to you?

Motivational Monday

The Key is in your hands!

Healthy Everyday Fats Guide

Hey ladies! I know you are thinking? Fats? Isn't that what we are supposed to be avoiding? Yes and no! Your body must have a certain amount of fat and believe it or not there are some healthy fats you can swap into your diet for the not so healthy fats. 

1. Avocado - perfect for replacing Mayo or even butter
2. Nuts - add a great boost of energy in exchange for those M&M's
3. Olive Oil - you should have 2 TBSP of this healthy oil a day
4. Peanut Butter - create fullness and carries a awesome taste
5. Sunflower Seeds - make great portable snacks
6. Tofu - may seem foreign but the benefits are tremendous. I dare you to try it!
7. Soy Milk - less fat a smoother taste and great variety
8. Tuna & Salmon - two of the most slimming pieces of fish you can find
9. Canola Oil - a great cooking aid and replacement for vegetable oil

Are you already eating these healthy fats?

Beat That Plateau Guide!

Being stuck in a plateau is stressful but here are a few tips that can help beat it! I can personally attest that being in a plateau is complex but it isn't necessarily a negative thing either. Let's think positive ladies. It means that your body has adapted to your new healthy changes, which is absolutely wonderful. View this plateau as another challenge that you know you can beat. Plateaus force you to look at other options, different routines and new menus! It forces you to keep your changes fresh, creative, and flexible. You want the best results possible right? Who doesn't! So here's what you do: sit down, review, recognize, and revise! 

Tell me how these changes improve your plateau status! 

Work Out Wednesday

Take your time ladies and try something new. Make sure to develop a nice pace that isn't overwhelming or underwhelming. You want enough movement that you can feel your heart rate peaking not enough where you feel like its two minutes away from climbing out of your chest, unless that's what you are striving for. Remember that you have to walk before you run and this quick workout is a great way to swap a gym day for an at home workout that still delivers results. 

Tell us how it goes and remember to BREATHE!

Motivational Monday

Keep fighting for what you want ladies!

A Balanced Day of Eats: Example Meals

Breakfast

This is your most important meal. You want to eat something high in fiber and protein that will keep you full and amped with plenty of energy. Grains are a great option with a limitless amount of fruits. 

• Oatmeal with flax seeds, almonds, and granola
• Grapes
• Mango

Lunch

Be sure to make this meal fun. You can throw in a snack, best time to sneak in vegetables and fruits, and try something tasty. You should try grabbing a nice cubical like Tupperware that can help guide potion sizes.

• Fresh Blueberries
• Strawberries
• Cheese slice with tomatoes and mixed greens
• Pretzels

Dinner

Load up the flavor. You want to be sure to choose a meal that makes your entire efforts of eating well pay off. Don't be afraid to indulge in pasta lightly topping it off with a load of vegetables! Dinner should be a decent size not big enough to make you feel stuffed instead of satisfied, less is more ladies.

• Pasta
• Olive Oil
• Sauteed Roasted Garlic Red Tomatoes

Dessert

Make it good and nutritious. Craving something sweet? Well you can still opt for a healthy sweet with fruits that contain natural sugars and some light Greek yogurt which adds a nice boost of protein to it.

• Strawberries with Greek Yogurt Parfait and fat free whipped cream

Always Remember:

1. Atleast 5 fruits or vegetables a day
2. 2-3 dairy servings
3. Lean proteins about 3 oz per serving
4. Atleast 8 glasses of water
5. 2 healthy oils

Was this helpful ladies?

Work Out Wednesday

Don't be complacent, you want this change, 

keep working towards it!

This November!

This month we want to enter a challenge to lose like we've never lost before. We want to accomplish anywhere between 10-20lbs of loss by the end of this year. We want to give ourselves a priceless gift for Christmas, GOOD HEALTH! Here's how we plan to do it:

• We want to exercise at least 4x's a week
• We want to eat between 1200-1400 calories a day
• We want to try new recipes
• We want to track daily
• We want to hold ourselves accountable
• We want to SUCCEED! 

What do you want to accomplish

 this November?

Review: Kind Oats & Honey Clusters with Toasted Coconut Granola

Kind Oats & Honey Clusters with Toasted Coconut Granola

If you are a fan of the kind bars you are definitely in for a nice treat. These taste absolutely delicious sprinkled into oatmeal or greek yogurt! It adds that extra umph to an ordinary snack or meal. The toasted coconut adds a pop of flavor that you actually anticipate. You never know when its coming. I love that its 100% whole grain, gluten free, has protein and even fiber. Talk about nutritious! 

If you are wondering what's so great about it, just take a peak at the nutrition facts:

Pros: A nice serving of protein and fiber. It also comes in a bag that can last you for about a month or two!

Cons: It can be a bit pricey depending on what you are willing to spend on granola, around $4-5 a bag!

Where you can buy it:

• Whole Foods
• Pathmark
• Safeway
• Kroger
• Trader Joe's
• Fairway
• Marshalls
• TJMaxx

I give this product an A+

The Truth About Fast Food

I know we hear the same things: Fast food = the devil!  But now there is proof that those quick meals are really a quick way to double trouble. I just had to share these images with you. Now, let me be clear, I didn't post this to scare anyone into believing fast food is dangerous and should not be eaten. I did it so we would all be aware of what we are consuming. Because sometimes we simply are not. Although there are a few dirty dozen meals at all of these fast food places, there are also options, believe it or not, that you can get away with it. For example:

Eat smart, make the right decisions, and don't deprive yourself!