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!

5 Tips To Break Through Your Weight Loss Plateau!!!

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After months of steady weight loss, your new diet and fitness routine may seem like it just stops working. The big question is what can you do to get the scale to start moving again? Having a stretch where your weight loss slows is actually very common. You’re consuming fewer calories than you used to, so your metabolism has slowed down to conserve them. Your body will eventually figure out that it doesn’t have to work as hard because it has become used to your workout routine and healthy diet. With some simple changes, you can start to see the scale move a again!

1. BE PATIENT…Getting fit is not a destination, it’s a way of life. If you’re consistently eating right and exercising, the weight will come off. Remember that the closer you are to your weight loss goal, the longer it will take to lose your last 10, 20, or even 30 pounds!

2. ADD INTERVALS…Interval training is a great way to up your calorie burn. Interval training is exercising at a high intensity for a period of time followed by low intensity exercise for a period of time. This method keeps your muscles and metabolism guessing! I always recommend HIIT(High Intensity Interval Training) workouts to get the most out of your cardio days.

3. STAY HYDRATED…Drinking water is essential, and can increase your metabolism and curb your appetite. Increasing your metabolism can help you burn more calories and end your weight loss plateau. I always recommend drinking your weight in oz. everyday!

4. DON’T SKIP MEALS…A lot of people mistakenly think that if they skip the calories of breakfast, lunch, or dinner, it will help with weight loss. By skipping meals, you’re slowing down your metabolism even more. Your blood sugar actually drops and you’re more likely to be famished and overeat at your next meal. Eating 6 small meals throughout the day will speed up your metabolism and help you break through your plateau.

5. LOAD UP ON GREEN VEGGIES…Vegetables can be an important part of any weight loss diet. Eating more veggies will help your stomach feel full, which makes it easier for you to eat less. Green vegetables are especially helpful because they help in regulating blood sugar levels, and slow down the release of sugars into the bloodstream.

Have you ever experienced a weight loss plateau? What did you do to break it?

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!

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?