Sunday Smoothie from TheFittChick…

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What a great way to start the day! This Banana Berry Protein Smoothie tasted amazing and has all the protein and carbs you need to have the energy for a great workout!

Blend bananas, raspberries, protein powder, flaxseed, spinach, and truvia for a filling and nutritious breakfast!

LiveFitt!…BeFitt!

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TheFittChick Tips for a Healthy 4th of July BBQ…

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“You may favor a thick, juicy steak and heaping sides of your mom’s special potato salad at your 4th of July cookout, but your health and figure sure won’t. Here are some easy ways to have a low-cal day while maintaining all of the goodness of a true blue (and red and white) Fourth of July celebration.”

Fitt tip #1: Veg out
Instead of sitting down to a plate of high-calorie ribs as your first course, load up on salad and veggies before you hit the grilled meats. You’ll be less likely to overeat the higher calorie foods later if you fill up with a huge salad or grilled vegetables.

Fitt tip #2: Hydrate, hydrate, hydrate
Drinking a large glass of water before eating a meal will slow you down and help reduce your caloric intake. It can also help you avoid dehydration, which can sap your energy and cause false-hunger signals.

Fitt tip #3: Go skinless
Before eating, remove the skin from chicken and turkey. If available, choose a boneless, skinless chicken breast or a extra lean sirloin burger as your main course. I always show up at a BBQ with a box of Bell & Evans chicken burgers. One for me and 5 to share. Most people will choose a healthy option if there is one available.

Fitt tip #4: Watch your alcohol
Cold beers on a hot day go down fairly easily — but that doesn’t make them calorie free. If you’re indulging in alcohol, it’s important to watch your carbs. To help reduce your alcohol intake, drink a glass of water in between each serving of alcohol.

Fitt tip #5: Don’t let the name “salad” fool you
Avoid potato and macaroni salads — they are loaded in saturated fats, carbs and starches — unless you know they are loaded with chopped veggies and have been made with a low-fat dressing. Even still, don’t overindulge on the carb-heavy fare.

Fitt tip #6: Use whole wheat buns
In addition to choosing whole wheat buns over white, eat your burger open-faced (one half of a bun) to even out your protein and carbohydrate ratio. Or even better, skip the bun altogether and load your burger up with veggies and healthy sides.

Fitt tip #7: Use your hand to determine portion control
Just because your plate is full doesn’t mean you need to eat it all. A serving of protein is usually the size of your fist. Eat about that much and load up on green veggies to fill up!

Fitt tip #8: Think Lean Protein
Grilling is actually a low-fat way to prepare food, but only if you choose lower fat option. Hot dogs and ribs, which are typical barbecue fare, are high in fat and calories. Steaks, bison burgers and chicken breasts, on the other hand, are the perfect pick for lean protein sources.

My FittChick “approved” meal tonight will be…

Appetizers..unlimited veggies and tons of water
Dinner…a huge salad, a burger loaded with lettuce, tomato, onion, pickle, and mustard….and a mound of grilled veggies
Dessert…I will definitely skip the sugary stuff myself, but if your sweet tooth is kicking in, try and satisfy it with a plate of berries. BBQ’s can be extremely diet friendly, just focus on catching up with your friends and having a great time.

Live Fitt!…Be Fitt!

**some quotes and information were taken from Michele Borboa, MS**

Blueberry Cinnamon Protein Waffles!

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Check out my carb free waffles I made for breakfast! What? Is that even possible? Ok…there were 30 grams of blueberries, but the rest was all protein! Who would have thought! CINNAMON BLUEBERRY PROTEIN WAFFLES for 121 calories, 21 grams of protein, and only 6 carbs! Oh, and there were 6 of them and a huge bowl of oatmeal on the side! Losing weight doesn’t mean being hungry! Eating more and weighing less is the key to maintaining a healthy lifestyle for life!

Live Fitt!…Be Fitt!

What’s For Dinner? from TheFittChick…

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SPICY SHAVED BRUSSEL SPROUTS WITH CRISPY BACON ANDTOPPED WITH PARMESAN CHEESE!

I am always working on new recipes, and especially new side dishes! It’s easy to grill a chicken breast or some steak, but the side dish can steal the show. Tonight’s experiment is a definite keeper!

Look for this recipe in my upcoming ebook!

Live Fitt!…Be Fitt!

PUT DOWN THE CALIFORNIA ROLL!!!

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TheFittChick Tip of the Day…

I have been telling my friends and family this forever! Now The Food Babe gets the skinny on what your really getting when your go-to sushi order includes a California roll. She says…

“Eliminate Imitation Crab – This is the typical “fish” found in the California roll and many other rolls. This stick of processed crap is really comprised of minced fish meat from several different fishes left over in some factory somewhere, dosed with fillers of egg whites, gluten, artificial colors, sorbitol, and a bunch of other ingredients like hydrolyzed soy protein and disodium inosinate – forms of MSG, which are excitotoxins that are horrible chemicals that wreak havoc on the human bodies.”

Next time your at your favorite sushi restaurant, make sure your ordering rolls or pieces made with REAL crab meat!

Live Fitt!…Be Fitt!

The 30 Greatest Flat-Belly Tips of All Time

Everything you need to shrink your stomach, reduce bloat, and rock that bikini!

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Drink and Still Shrink  
The liver processes alcohol before other carbs and protein, and the sheer presence of alcohol in the body slows fat burning, says Diane Henderiks, R.D., personal chef and founder of Dish with Diane. You can still hit happy hour, just stick to one drink—that’s 5 ounces of wine, 12 ounces beer, or 1 ounces of a spirit—a day.  

Chill the ^*&% Out  
Anxiety produces extra cortisol, the hormone that encourages the body to store fat—particularly in the abdominal region. Practicing deep-breathing exercises has been known to help alleviate stress levels, so hit the “pause” button in your mind every hour and take five to 10 deep-belly breaths, inhaling for five counts and exhaling for 10 counts.    

Chow Down  
Eating too little will force your body into “starvation mode,” which will cause it to store added fat for energy (out of fear of not being fed) rather than burning fat and keeping your belly taut, Henderiks says.   

Keep Cardio in Check   
Muscle is more metabolically active than fat, which means the more you have, the faster your metabolism is and the more calories you burn all day long—all key for a whittled middle. Resistance training builds this quality lean muscle, so do two to three total-body strength sessions a week, says Tom Holland, exercise physiologist and author of Beat the Gym: Personal Trainer Secrets Without the Personal Trainer Price Tag. For fat-melting cardio, all you need to do is your weight, he adds: If you’re 145 pounds, do 145 minutes a week, broken up however fits into your schedule—say, 60 minutes Saturday, 45 Tuesday, and 40 Thursday.   

Get Wholed Over  
In a Penn State study, dieters who ate whole instead of refined grains lost more fat from around their midsections. And Tufts University researchers reported that people who included three servings of whole grains and less than one serving of refined carbs daily had 10 percent less visceral fat than those who didn’t follow this diet.   

Work Every Angle   
When doing an abs circuit, think about all three planes of motion, says celebrity trainer Gunnar Peterson, who works with Sofia Vergara, Kim Kardashian, and Vanessa Lachey: Try crunches and reverse crunches to hit your sagittal (front to back and up and down) plane, standing side bends for frontal (side-to-side) movement, and chops or twists for transverse (rotational) action. This will help challenge and therefore define your abs.   

Gulp Green   
Multiple studies show that EGCG, an antioxidant in green tea, helps boost metabolism and may specifically target abdominal fat. Most research has used high doses of tea, but even if you can’t manage to guzzle gallons, any amount is beneficial.   

Hit Snooze    
Not only can a lack of zzzs slow your metabolism, a 2012 study showed that people who were sleep-deprived had subcutaneous fat cells (the ones right below your skin) that were more insulin resistant, which can lead to weight gain, says Patricia Bannan, R.D., author of Eat Right When Time is Tight.   

Hit the Herb Rack   
Ginger, peppermint, and chamomile seem to aid in digestion and may reduce bloating, Henderiks says. If you don’t like herbal tea, snack on pineapple—it contains bromelain, an enzyme that appears to do the same.   

Watch the Sugar, Mama      
Research shows the average American eats about 20 teaspoons of sugar daily, often hidden in processed foods, including “healthy” ones such as yogurt, frozen dinners, sauces, and salad dressings. Twenty teaspoons adds up to 325 empty calories a day, and insulin production increases with sugar intake, which can slow your metabolism, making it harder to burn those empty calories. Read labels and try to reduce your intake as much as possible.    

Follow the 10-Percent Rule   
While no crunch in and of itself will get rid of belly fat, abdominal exercises are the “finishing moves” to sculpt the abs once you’ve removed excess fat via diet and exercise, Holland says. Spend the majority of your workout focusing on the rest of your body, and dedicate no more than 10 percent of your time on abs work. So if you work out for an hour, plan six minutes of abs exercises and give the rest of your time to strength training and/or cardio.   

Go Big or Go Home   
At the gym, focus on movements that work bigger muscle groups and multiple muscle groups (such as squats and lunges) instead of isolation movements (such as leg extensions and leg curls). These exercises burn more calories, which will help torch more body fat so your sexy abs come out of hiding, Peterson says.  

Simplify Supper   
Eat only protein and leafy green vegetables for dinner—and no dessert or nighttime snacks—to avoid holding water when you wake up, especially in the days leading up to your beach weekend, Peterson says.   

Do the Write Thing   
Keeping a food journal is an easy way to control your weight and help you become more aware of any belly-bloating triggers, Bannan says. Write down what you’re eating and how your stomach feels throughout the day, and you might discover what isn’t treating your tummy kindly. Ask yourself: Do I feel gassy? Am I overfull after just a few bites of certain foods? Does my stomach make sounds or feel swollen following specific meals?   

Pump Up the Potassium   
Your body can retain water when your sodium and potassium levels are out of whack, Bannan says. In addition to keeping sodium in check, consume potassium-rich foods to maintain the balance and de-puff your belly. Try incorporating 1 medium baked potato without skin (610mg), 1/2 cup white beans (595mg), 1 cup cooked spinach (839mg), 10 dates (466mg), or 1 cup edamame (676mg) daily.  

Be Proactive   
If your stomach’s natural bacteria fall out of equilibrium, it can slow down your digestion and lead to bloating, Bannan says. Live active cultures in yogurt and probiotic drinks can help rebalance your levels, so aim for one serving a day.   

Vacuum   
Peterson has his clients work up to holding a plank for 1 minute. Then they progress to performing vacuums during the exercise: Suck in your abs like you’re trying to button jeans that are too tight. Hold for 3 counts, then release for 3 counts. Repeat until the end of your plank. You’ll have to build back up to a minute, but it’s worth it, Peterson says.    

Avoid Fried Foods   
The fat in fried foods is digested more slowly, which can cause you to feel heavy and puffy, Henderiks says. And who really wants to chow down on greasy mozzarella sticks while wearing a teeny bikini?   

Make a Mad Dash   
Throw intense, high-speed intervals into your usual cardio workout, and you’ll burn the same or more total calories in a shorter amount of time—and the harder you push it, the more calories you burn after your workout, Holland says, meaning the fat will melt off to reveal your abs. Peterson recommends adding sprints of 10, 20, and 30 seconds and recovering for two to three times that long. Bonus: You can “sprint” on anything: treadmill, bike, rower, swimming, elliptical—you name it. 

Fatten Up  
Monounsaturated fats—such as those in olives, nuts, and avocados—appear to increase fat oxidation, especially dreaded belly pudge. Plus they can help you stick to your diet, as fat is filling and adds flavor to your meals, Bannan says. All fats are high in calories, though, so stick to two or three servings a day and watch those portion sizes!   

Roll (Up) With It  
A classic Pilates move, the roll up is 38 percent more effective at targeting the rectus abdominis (the “six-pack”) and 245 percent more effective at targeting the obliques than a basic crunch, according to an Auburn University study. To do it, lie face-up with legs straight, ankles, knees, and thighs together. Flex feet and extend arms overhead. Inhale to prepare as you lift your head, neck, and shoulders off the floor. On your exhale, continue to roll up by drawing in abdominals, reaching arms up and over toward feet. Keep abdominals contracted, with spine rounded in a “C” curve. Pause and inhale. On your exhale, roll down through each vertebra in a controlled movement, keeping heels pressed evenly into the floor the entire way up and down. Do 15 reps as controlled and precise as you can, as many days a week as possible.   

Get on the Ball    
Your coworkers who sit on Swiss balls may look a little odd, but this trick makes you engage your abs, Holland says. Try lifting one or both legs every half hour or so, which will work your core stabilizer muscles even more as you try to balance.  

Put the Petal to the Metal  
Include the bicycle in your abdominals workout, Peterson suggests. A 2012 study sponsored by the American Council on Exercise (ACE) found this exercise to be the most effective move for strengthening the rectus abdominus, the long, flat muscle extending the length of the front of the abdomen. Do 2 to 3 sets of 12 to 15 reps three times a week.   

Stay Conscious of Carbs   
Carbohydrates take water to metabolize, and too much fluid can make you feel bloated, Henderiks says. But that doesn’t mean you have to ban all carbs from your diet. Opt for complex, starchy, and fiber-filled ones such as sweet potatoes, brown rice, legumes, oats, leafy greens, and asparagus, which are more slowly digested, and try to limit your daily tally to about 200 grams.  

Ditch Diet Foods    
Sugar alcohols such as sorbitol and mannitol are used as sweeteners in diet products—and they produce gas in the intestines, Henderiks says, which can make you balloon.   

Push Yourself   
Peterson is a fan of Chaturanga Dandasana—a.k.a. yoga pushup—for the extension and isometric contraction it provides: From plank, bend your elbows and begin lowering toward the floor, with every part of your body an equal distance from the floor. Keep your elbows close to your body, abs engaged (not clenched), back straight, thigh muscles active, and glutes soft. Start by holding the pose above the floor for 5 full, complete breaths, and work up to 10. Push back up to plank in 4 counts. Do 4 reps every other day.    

Sneak in a Mini Abs Workout Anywhere    
Drawing your navel in toward your spine provides isometric training for the abdominals, meaning the muscles aren’t lengthening or shortening, but there is tension on the muscle fibers. Do it in the shower, at work, wherever!   

Laugh It Off    
Having a good LOL causes your abs to contract, Peterson half-kids. Obviously that’s not all you need to do for an A-list midsection, but it’s definitely an excuse to have some fun!    

Shake Your Salt Habit    
Your body needs some sodium to function, but too much can lead to fluid retention in the gut, Henderiks says. Put down the shaker and forgo processed and prepared foods as much as possible in favor of homemade meals so you can control the salt. Experts recommend maxing out at 2,400 milligrams of sodium a day, but this is one time when less is better.    

Don’t Be an Airhead  
You likely don’t think you’re eating air, but talking while noshing, drinking from a straw, and chewing gum can all cause air to accumulate in your stomach, making it expand over your waistband. In addition to breaking those bad habits, taking smaller bites can also help you keep the air out, says Marjorie Nolan Cohn, R.D., author of The Belly Fat Fix and a national spokeswoman for the Academy of Nutrition & Dietetics.    

Your thoughts…

Which of these flat-belly tips have you tried? What kind of results did you get?

By Jennifer D’Angelo Friedman, Shape.com

Shape

Help Your Kids Snack Smart!

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I am always on the hunt for on-the-go snack ideas for kids that are a healthy AND taste great! All moms wish their kids would make more nutritious choices, and most kids wish they liked healthy food as much as junk food.

Since kids are usually very active, a snack that is packed with protein, fiber, and vitamins is the ultimate goal. All to often parents are in a rush or forget to pack a snack, and end up pulling through a drive through or buy junk in a vending machine.

The Kidz ZonePerfect not only tastes amazing, but is definitely easy and quick for busy kids and health conscious moms. With 5 grams of protein and 3 grams of of fiber, you can feel good about handing over a sustainable snack that will help keep your kiddies away from the junk!

Check out this FittChick “approved” snack. It is a “Fitt” find my family is so glad we discovered!

Live Fitt!…Be Fitt!

Could Giving Your Fridge A Makeover Help You Lose Weight?

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Get Organized…
“Organizing your fridge will help you make healthier decisions when it comes to food, and being able to see all the different ingredients might even inspire you to cook. A de-cluttered fridge also helps you keep track of staples so you never run out of healthy snacks like Greek yogurt or breakfast basics like eggs. Versatile plastic storage bins, from The Container Store, which are clear and stackable, make it easy to see the variety of healthy foods available at your fingertips.”

Get Snacking…
Create a “snack center” in your fridge, so you have a go-to spot to find healthy munchables when hunger strikes. Place the bin in front at eye level, and stock it with pre-made baggies of veggies, string cheese, trail mix, hard boiled eggs, fresh fruit, fruit leather, and other healthy faves.

Pre-cut Veggies…
Veggies are low in cals and jam-packed with fiber; when you eat them you feel full longer, which keeps hunger at bay and prevents mindless snacking later. But your veggies can’t help you lose weight if they sit in the crisper and go moldy before you have a chance to eat them. You’re more likely to nosh on veggies if they’re ready to eat. After hitting the grocery store, immediately wash, cut, and store carrots, peppers, cucumbers, broccoli, celery, and cherry tomatoes in reusable containers.

Fruit Bowl…
Fruit is also a perfect snack or dessert because the sweetness satisfies your sugar cravings, but it’s much lower in calories than a chocolate bar or cookie. Ensure that you eat those nutritious apples, pears, kiwis, peaches, melons, and citrus fruits by displaying them in a bowl, so when you open the fridge door you’re inspired to grab a piece.

Ditch the Junk…
If unhealthy, nutrition-less food is in your fridge, you’ll quickly push the carrot sticks out of the way to reach them. Get rid of everything from cans of soda to the half-eaten jar of nacho cheese sauce. What’s that? You buy that stuff for your hubby or kids? Well don’t. If it’s there to tempt you, it will. If this health kick you’re on rubs off on your family, it’ll be that much easier to stick with it and drop those pounds; and your loved ones will be healthier too.

Store Healthier Alternatives to Your Faves…
“You know that ice cream is your weakness, so don’t deprive yourself — it’ll only lead to cravings. Make sure you have a lower-calorie option, such as sorbet bars, available to satisfy your sweet tooth. The same goes for other high-fat or high-calorie foods. Stock up on healthier alternatives so you can still enjoy the foods you love without derailing your weight loss train.”

So as long as its time for spring cleaning, head inside your fridge for the makeover that just might get you losing those unwanted pounds!

Live Fitt!…Be Fitt!

-quotes/information credited to Jenny Sugar-

TheFittChick’s Memorial Day BBQ Survival Guide…


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Summer is for baring skin and showing off that bikini body you’ve worked so hard to achieve. Don’t let summer cookouts and holiday BBQs add inches to your waistline. The following diet tips for summer BBQ season will help you stay slim and healthy, while having the confidence to bare skin throughout the warm weather months.

Fitt tip #1: Veg out
Instead of sitting down to a plate of high-calorie ribs as your first course, load up on salad and veggies before you hit the grilled meats. You’ll be less likely to overeat the higher calorie foods later if you fill up with a huge salad or grilled vegetables.

Fitt tip #2: Hydrate, hydrate, hydrate
Drinking a large glass of water before eating a meal will slow you down and help reduce your caloric intake. It can also help you avoid dehydration, which can sap your energy and cause false-hunger signals.

Fitt tip #3: Go skinless
Before eating, remove the skin from chicken and turkey. If available, choose a boneless, skinless chicken breast or a extra lean sirloin burger as your main course. I always show up at a BBQ with a box of Bell & Evans chicken burgers. One for me and 5 to share. Most people will choose a healthy option if there is one available.

Fitt tip #4: Watch your alcohol
Cold beers on a hot day go down fairly easily — but that doesn’t make them calorie free. If you’re indulging in alcohol, it’s important to watch your carbs. To help reduce your alcohol intake, drink a glass of water in between each serving of alcohol.

Fitt tip #5: Don’t let the name “salad” fool you
Avoid potato and macaroni salads — they are loaded in saturated fats, carbs and starches — unless you know they are loaded with chopped veggies and have been made with a low-fat dressing. Even still, don’t overindulge on the carb-heavy fare.

Fitt tip #6: Use whole wheat buns
In addition to choosing whole wheat buns over white, eat your burger open-faced (one half of a bun) to even out your protein and carbohydrate ratio. Or even better, skip the bun altogether and load your burger up with veggies and healthy sides.

Fitt tip #7: Use your hand to determine portion control
Just because your plate is full doesn’t mean you need to eat it all. A serving of protein is usually the size of your fist. Eat about that much and load up on green veggies to fill up!

Fitt tip #8: Think Lean Protein
Grilling is actually a low-fat way to prepare food, but only if you choose lower fat option. Hot dogs and ribs, which are typical barbecue fare, are high in fat and calories. tuna steaks, bison burgers and chicken breasts, on the other hand, are the perfect pick for lean protein sources.

My FittChick “approved” meal tonight will be…
Appetizers..unlimited veggies and tons of water
Dinner…a huge salad, a burger loaded with lettuce, tomato, onion, pickle, and mustard, with a mound of grilled veggies
Dessert…I will definitely skip the sugary stuff myself, but if your sweet tooth is kicking in, try and satisfy it with a plate of berries.

BBQ’s can be extremely diet friendly, just focus on catching up with your friends and having a great time.

Live Fitt!…Be Fitt!

**quotes/information taken from Michele Borboa, MS**

“Fitt” Find from TheFittChick…

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Mustard is often promoted as a smart diet choice because it is low in fat and calories. However, some mustard contains twice as many calories and as others because of added ingredients. Make sure to check the label of your favorite brands for added honey, sugar, white wine, or pectin.

My favorite FittChick “approved” mustard is Kosciusko. I add it to everything from omelettes to veggies. I like to add hot sauce to my mustard for an added kick! What’s your favorite mustard?