GOOD KEY POINTS!

TIPS FOR JUMPSTARTING WEIGHT LOSS

Q. It seems we’re all guilty of setting a goal to lose weight and then not following through. What are some ways to help people start and stick with their weight loss goals this summer? 

  1. Believe in yourself. Nothing is impossible.
  2. Pick a date to start an exercise schedule or a diet plan.
  3. Set realistic goals. Losing 1-2 pounds per week is reasonable.
  4. Understand that weight loss is a lifelong process and just like any other process there will be ‘ups’ and ‘downs’
  5. Maintain a food and exercise log. You learn the most from your own records and will be able to incorporate better habits if you can see the mistakes you’ve made.
  6. Weigh less-do not weight yourself everyday, once a week should be fine.
  7. Eat home cooked meals. Dining out should be limited to once per week. Not only will it save you money, but will also limit the calories.
  8. Eat a healthy breakfast . This prevents binge eating arising because of prolonged overnight fasting and provides you with more energy throughout the day.
  9. Pack a home lunch vs ordering with the rest of your colleagues.

Q. Do you have any tips for jump starting weight loss? What about advice on doing it safely? 

  1. Calorie reduction is the key to weight loss initially, however regular physical exercise is of prime importance in maintaining the weight.
  2. Avoid the fad diets. It is not practical to adhere to them for the rest of your life.
  3. Find an everyday eating plan that not only keeps the pounds off but also provides the right balance of calories and nutrition. This is possible with a little educational effort on your part.
  4. Avoid using over the counter meds for weight loss without consulting your physician. Most of these are not FDA approved hence safety profile is not known.

Q. What are some helpful diet tips, such as keeping a food journal or cutting liquid calories, that can help with weight loss?

  1. Fat free does not mean calorie free. Keeping that in mind, check the caloric content of the foods you buy. Some food that are fat free are very high in sugars that in turn raises the calories.

     2.   Learn to read the nutrition label. Look at the serving size and calories per serving. You want to get less of the fats and more of the protein and fiber. Pay special attention to the % daily value. The % DV section tells you the percent of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, if you want to consume less of a nutrient (such as saturated fat, cholesterol or sodium), choose foods with a lower % DV — 5 percent or less is low. If you want to consume more of a nutrient (such as fiber), seek foods with a higher % DV — 20 percent or more is high. 

     3.  Reduce portion size. This is one of the key elements in maintaining weight loss. You can cook a healthy meal and divide it into small portions and freeze it for future use.

4. Plan ahead of time for parties, holidays and eating at restaurants. Order one entrée and share it or put half of it aside to take home for the next day.

5. Stay away from palm oil, palm kernel oil, coconut oil and cocoa butter. Although they are vegetable oils and have no cholesterol, they are high in saturated fats.

6. Buy a non stick pan or use nonstick vegetable spray when cooking.

7. Use fat free or reduced fat dressings and marinades to keep the calories low.

8. Limit desserts to just ,once a week . If you must have something everyday ,buy a chocolate bar and divide it into 7-10 portions so that you can eat little daily. You should limit the calories from your daily dessert to just 75 cals.

9. Pack your own healthy snacks for munching. Usually fresh veggies and small piece of fruit will give you less than 50 cals at a time ( eg; 1 small apple ). You can also try the nutrition bars once or twice a week for snacking. They usually have more calories, but you have to give yourself a break too. Look for the bars that provide less than 100 cals.

10. Meal substitutions eg; with frozen dinners or nutrition bars and shakes intended for weight loss are good if you are on a strict calorie count. You can use these to substitute you meal couple times a week, but it would not be practical to use these for every meal.

11. Liquid calories- Substitute fat free milk for whole milk. Avoid fruit juices, they usually have a lot of calories and do not provide as much fiber as fresh fruit. You may want to try light lemonade which usually has 15 cals per serving or sports drinks like Gatorade/powerade as these have much less calories and provide electrolyte replacement which is required in the summer months.

12. When eating at fast food places, ask for grilled sandwiches vs crispy sandwiches. Most places now carry low fat dressing and low fat milk. Try to avoid red meat.

13. Egg substitutes  are better than the egg yolks in terms of calories and cholesterol content.

Q. For the person who hates the gym or treadmill, what are some exercise tips or workouts they can perform to help jump start their weight loss? 

  1. Assuming that you have no limiting medical problems, you can substitute a gym workout with something that you may enjoy better like roller blading, swimming, dancing, ice skating, tennis ,bicycling etc.30 mins of any of these will also burn the same number of calories as running on the treadmill for 30 mins.
  2. Walking at a brisk pace for 30 mins daily usually helps burn 200-300 cals (depending on your weight).
  3. For those who are limited because of their medical conditions, water aerobics is good option.
  4. If you have never exercised before , start slow. Start with 5 mins and increase by 5 mins everyday until you reach your goal of 20-30 mins. It will only take you a week to do that.If you start with 30 mins ,you will be too sore to exercise the next day and that will be disappointing and frustrating .

Q. What are the key take home points?

  1. Weight loss is a behavioural change that comes with time. Patience and a positive attitude are the key.
  2. Use community resources for education that is imperative to a successful weight  loss program.
  3. If you have gained weight that you previously managed to lose, don’t be disappointed. Look back at your journals and try to find out what you are doing different now that is making you gain more.
  4. Try to be consistent with your eating habits. If you break the rule once you are likey to break them more often.
  5. There is no ‘one size fits all’ in weight loss programs. You have to develop your own program based on your lifestyle and schedule

(Source: http)

Busted week

It’s been a losing week. No exercise, going out, no exercise. Yeah I can tell. Here’s to getting my ass back with it. <3

HEALTH: 31 WAYS TO MOTIVATE YOURSELF TO EXERCISE

scarletpill:

 

  1. How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: “You know how good you’re going to feel, Leo!”
  2. Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.
  3. Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.
  4. Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
  5. How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you.
  6. Magazines. It motivates me to read fitness magazines. Not sure why, but it works.
  7. Cover models. Sure, they’re genetically freaky, and probably Photoshopped to look perfect. But for some reason, looking at how good a cover model looks helps motivate me to work harder.
  8. Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.
  9. Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.
  10. Forums. Do the monthly challenge on the Zen Habits forums, or join another forum full of like-minded or like-goaled peopled. Check in daily. It really helps.
  11. Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning.
  12. Fitting into new clothes. Wanna look good in a smaller size? Work out!
  13. Being attractive. That’s always a good motivator, as I’m sure we all know. Edited to correct language.
  14. Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.
  15. Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference.
  16. Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.
  17. A workout partner. Best thing I’ve done.
  18. An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.
  19. A coach or trainer. Worth the money, just for the motivation.
  20. An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.
  21. Your before picture. You often don’t realize how far you’ve come. Take pictures.
  22. A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train.
  23. The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.
  24. Living long enough to see your grandkids … and play with them.
  25. The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.
  26. Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.
  27. Posting it on your blog. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen.
  28. Motivational quotes. I like to print them out or put them on my computer desktop.
  29. Books. I just bought a strength-training book as a reward. It makes me want to hit the weights!
  30. Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.
  31. An upcoming day at the beach, or a reunion. Nuff said.
scarletpill:

Breakfast:
1. PB &amp; H Waffle Toast 1 whole-grain waffle and smear with 1 tbsp. natural peanut butter. Drizzle with 1 tsp. honey and sprinkle with 1 tsp. sesame seeds.
2. Cold Pizza Nope, not the takeout kind! Toast 1 slice whole-grain bread and top with 2 tbsp. ricotta, 1 large basil leaf, 2 tomato slices, a drizzle of olive oil, and salt and pepper.
3. Eggs in a Muffin Heat a pan with a spritz of cooking spray over medium heat. Season 1 egg with salt and pepper, scramble, and cook to desired consistency (no more than five minutes). Top egg with 1 slice cheddar cheese and allow cheese to melt. Pile egg and cheese on 1 toasted whole-wheat English muffin and add 1 slice cooked Canadian bacon. (Use half the muffin and eat it open-faced to save a few calories!)
4. Canadian Waffles Toast 1 whole-wheat waffle and top with 1 slice cooked Canadian bacon, 1 over-easy egg (prepared with cooking spray), and a 1 to 2 tsp. drizzle of maple syrup.
5. Cereal A-Go-Go Swap out the milk in a bowl of cereal for 1 cup plain low-fat yogurt flavored with 1/8 tsp. lemon zest and 1 tsp. honey. Add ½ cup bran flakes and some extra flavor with ¼ cup fresh berries or 1 tbsp. sliced almonds.
6. Breakfast Taco In a pan spritzed with cooking spray over medium-high heat, scramble 3 egg whites, a small handful of spinach leaves, and 1 tbsp. drained and rinsed black beans. Season with salt and pepper. Wrap mixture in an 8-inch whole-wheat tortilla and top with 1 tbsp. salsa.
7. Chocolate-Banana Shake Blend together 1 packet chocolate breakfast powder (like Carnation Breakfast Essentials), 1 cup milk of choice, and ½ frozen banana. Optional: Add a scoop of protein powder for improved muscle recovery.
8. Oatmeal in an Instant Skip pre-made packets in favor of this homemade version. Combine ½ cup rolled oats, 1 cup milk or water, and a pinch of salt, and microwave for 3 minutes. Stir in toppings of choice, like 1 tsp. maple syrup, 2 tbsp. sliced almonds, or ¼ cup dried fruit.
9. Broiled Grapefruit Preheat broiler and halve 1 chilled grapefruit. Sprinkle each half with ½ tsp. sugar and ¼ tsp. cinnamon. Broil both halves on a baking sheet for 3-5 minutes. Serve with 1 slice of whole-wheat toast spread with 1 tbsp. nut butter for a complete breakfast.
10. Mini Wrap Top an 8-inch whole-wheat tortilla with 2 slices Canadian bacon, ½ sliced apple, and 2 to 3 slices cheddar cheese. Roll up and microwave for 45 seconds to 1 minute, or until cheese is melted.
11. Vegan Breakfast Scramble In a frying pan over medium-high heat combine ½ cup tofu (crumbled), a handful of spinach, ¼ cup chopped red peppers, 1/8 cup chopped onion, 1/8 cup chopped vegetarian bacon, and a few dashes of paprika. Sauté until veggies are cooked and tofu is heated through. Season with salt and pepper to taste.
12. Nutty ‘Nana Toast 1 slice whole-grain bread and top with 1 tbsp. crunchy almond butter and ½ a sliced banana.
13. Berry Yogurty Smoothie Blend together ½ cup frozen strawberries, ½ cup frozen blueberries, 1 cup plain low-fat yogurt, 2 tsp. honey, and ¼ cup milk of choice.
14. Sweet n’ Savory Breakfast Pizza Preheat the broiler (or toaster oven). Microwave 2 slices turkey bacon for 30-60 seconds (or until crisp) and crumble once cooked. Spread 1 tbsp. low-fat ricotta on 1 whole-wheat tortilla. Top with ¼ cup sliced strawberries and/or blueberries and the bacon. Broil 5 minutes or until fruit softens and begins to caramelize.
15. Sun-Dried Tomato Omelet Coat a pan with cooking spray and place over medium-high heat. Pour in 3 egg whites mixed with 1 tsp. water and salt and pepper (to taste). When eggs begin to set, top half with 2 tbsp. goat cheese, ½ cup fresh spinach, and 2 tbsp. chopped sun-dried tomatoes. Fold in half and cook 2 more minutes, or until egg whites are set, veggies are warmed through, and cheese is melted.
16. Frog in a Hole Heat a pan over medium-high heat. Spread 1 slice of whole-grain bread with 1 tsp. butter.  Use a cookie or biscuit-cutter to cut a hole in the center of the  bread. Place the bread— buttered-side down— in the pan and crack 1 egg into the hole. Cook until egg sets, about 2 to 4 minutes. (Flip half way through for a more well done egg.)
17. Fruit Parfait Layer together: 1 cup plain low-fat yogurt sweetened with 1 tsp. honey, ½ cup granola, and ½ cup frozen blueberries and strawberries.
18. Breakfast Quickie Cookie In a microwave-safe bowl, combine ½ cup oats, ¼ cup liquid egg  whites, 1 ½ tbsp. brown sugar, 1 ½ tbsp. all-purpose flour, ½ tsp.  vanilla extract, ½ tsp. baking powder, 2 tbsp. raisins, and cinnamon to taste. Flatten half the mixture into the bottom of the bowl and  microwave for 45 seconds. Pop cookie out of the  bowl and repeat with  second half of mixture.
19. Pumpkin Muesli Combine ¼ cup quick-cooking oats and ¼ cup pumpkin puree in a microwave-safe bowl. Cover with plastic wrap and nuke for 20 seconds. Let sit for 10 minutes. Meanwhile, combine ½ cup plain nonfat yogurt, 2 tbsp. honey, 1 tsp. lemon zest, and 2 tbsp. sliced almonds in a separate bowl. Stir yogurt  mixture into the oat mixture and enjoy. Extra points for adding fresh fruit, too!
Lunch:
20. Green Tortilla Pizza Preheat the broiler. Spread 2 tbsp. pesto (homemade or store bought) on 1 whole-grain 8-inch tortilla. Sprinkle with 2 tbsp. chopped broccoli florets, a large handful of spinach, 4 sliced baby bella mushrooms, 2 tbsp. chopped onions, and 2 tbsp. part-skim mozzarella. Broil until cheese is lightly browned, about 4 minutes.
21. Taco Salad For the dressing, combine 2 tbsp. salsa, 1 tbsp. low-fat Greek yogurt, 1 tsp. olive oil, and 1 tsp. chili powder. Serve dressing over a salad with: 2 cups baby spinach, ½ thinly sliced celery stalk, 1 chopped scallion, 1 tbsp. chopped black olives, 2 tbsp. corn, and ¼ cup drained and rinsed black beans. Optional: Add ½ lightly toasted tortilla cut into strips to each salad.
22. Mediterranean Pita Split open a whole-wheat pita and spread one side with 2 tbsp. hummus. Add 1 large roasted red pepper (sliced), 1 tbsp. crumbled feta, 1 tbsp. black olives, 5 slices cucumber, and a small handful of mixed greens.
23. Niçoise Sandwich In a bowl, combine 1 6-oz. can tuna, ½ cup halved cherry tomatoes, ¼ cup pitted black olives (chopped), and 1 tbsp. olive oil. Split open ¼ whole-wheat baguette (about 4 inches in length) and fill with the tuna mixture and a handful of baby spinach leaves.
24. Roast Beef Roll Spread 1 oz. light cream cheese and ½ tbsp. horseradish on 1 whole-wheat wrap. Layer on 2 oz. roast beef, 1 oz. sliced cheddar, and a handful of romaine lettuce. Roll up and enjoy.
25. Open-Faced White Bean Sandwich Mash ¼ can rinsed and drained white beans with 1 tsp. olive oil and a pinch of salt and pepper. Toast 1 slice of whole-grain bread and spread with the bean mixture. Top with 1 slice red onion, 5 cucumber slices, and ¼ avocado (sliced).
26. Lighter Chef’s Salad Tear ¼ head of romaine lettuce into bite-sized pieces. Top the lettuce with ½ tomato (sliced), ½ avocado (cut into bite-sized pieces), 2 slices deli turkey, ¼ sliced red onion, 1/8 cup shaved Parmesan, 1 tbsp. olive oil, 1 tsp. balsamic vinegar, and salt and pepper to taste.
27. Grilled Cheddar n’ Apple Between 2 slices of whole-grain bread, layer 1 to 2 slices sharp cheddar cheese (from the deli section) and ½ green apple (thinly sliced). Spread one slice of the bread with 1 tsp. deli mustard. Grill in a nonstick pan for 2 to 3 minutes on each side or cook in a panini press until cheese is melted.
28. Hawaiian Wrap Combine ¼ cup nonfat Greek yogurt, 1 tbsp. white wine vinegar, and ½ tsp. caraway seeds in a small bowl. Toss together ¼ cup pineapple (diced), ½ carrot (shredded), 2 slices of deli ham (chopped), and ¼ head Napa cabbage (thinly sliced). Dress vegetables with the yogurt mixture and roll up in a whole-wheat wrap.
29. Souper Spicy Soup In a medium saucepan, combine ¾ cup vegetable broth, a pinch of crushed red pepper flakes, and ½ tbsp. olive oil. When it reaches a boil, stir in 1/8 cup uncooked couscous, ¼ cup broccoli, and ¼ cup cauliflower (both chopped into small florets). Cook until tender. Optional: Serve topped with 1 oil-packed sun-dried tomato (chopped) and 1 scallion (thinly sliced).
30. Quinoa Salad Microwave ½ cup quinoa (rinsed) and 1 cup water for 5 minutes at full power. Reduce to 70 percent power and microwave another 5 minutes. Fluff and stir in: 1 tbsp. chopped walnuts, ¼ cup rinsed and drained chick peas, 1 tbsp. chopped parsley, 1 tbsp. olive oil, 1 tsp. lemon juice, and salt and pepper to taste. Optional: Add ½ can tuna for a meatier meal.
31. Loaded Sweet Potato Prick 1 sweet potato with a fork 4 to 5 times.  Microwave on a paper towel on a microwave-safe plate for 4 to 5 minutes.  Split open lengthwise and top with 2 tbsp. nonfat Greek yogurt, 1 tsp. honey, 2 tbsp. drained and rinsed black beans, and a pinch of paprika.
32. Black Bean Wrap On 1 8-inch whole-wheat tortilla, mash ¼ cup drained and rinsed black beans with a fork. Sprinkle with a pinch of cumin, a pinch of paprika, and 1 tbsp. cheddar cheese. Roll up and microwave for 30 seconds. Serve with 2 tbsp. salsa.
33. Low-Carb Roll-Up On a plate, layer 1 slice low-sodium deli turkey and 1 slice provolone cheese. Spread the cheese with 1 tsp. pesto (homemade or store bought!) and top with 2 slices avocado. Roll up the turkey and repeat 2 more times.
34. Fancy Fig Sandwich Mix together 2 slices goat cheese, ½ tsp. honey and a pinch lemon zest. Spread the mixture between 2 slices whole-grain bread. Add 2 tsp. fig preserves and 1 tsp. thinly sliced basil. Grill the sandwich in a pan for 2 to 3 minutes per side or prepare in a panini press until warmed through.
35. Mango Quesadillas Spread 1 8-inch, whole-wheat tortilla with 1/8 cup mango chutney. Add 2 slices deli ham, 1/8 cup crumbled queso fresco or feta cheese, and 1 tbsp. scallion (chopped). Fold in half and grill 2 to 3 minutes on each side. Cut into quarters and serve.
36. Curried Chicken Salad Combine 2 tbsp. nonfat plain Greek yogurt and ¼ tbsp. curry powder. Add ½ cup roasted chicken (diced), 1/8 cup red onion (diced), ¼ cup grapes (halved), and 1 tbsp. cilantro (chopped). Serve atop a large handful mixed greens.
Dinner:
37. Springtime Stir-Fry Combine 5 asparagus spears (quartered lengthwise), ½ cup snow peas, ½ cup broccoli florets, and ¼ cup fava beans (shelled) in a pan coated with cooking spray, and heat over medium-high heat. Cook for 4 minutes. Instead of using pre-made sauce, heat 2 tbsp. canola oil with ½ tsp. grated ginger and 1 scallion (chopped),  and toss with cooking veggies. Cook for an additional 3 minutes or  until veggies are softened but still crisp inside. Optional: Serve with  rice (like Uncle Ben’s Ready Rice, which cooks in approximately 90 seconds).
38. Kale and Cauliflower Pasta Bring a small pot of water (with a lid on it) to a boil (about 4 to 5 minutes). Add 1 serving angel hair pasta (a small handful) and ¾ cup cauliflower florets. After 3 minutes, fish out the cauliflower and add to a trying pan over medium-high heat with ½ tbsp. olive oil, ½ shallot (chopped), 1 clove garlic (minced), and a handful of kale (stems removed and roughly torn). Cover and cook 4 minutes. Add cooked pasta, 1 tbsp. grated Parmesan, and ¼ cup reserved cooking water and toss to combine.
39. Honey Soy Salmon Preheat the broiler and combine ½ tbsp. honey with ½ tsp. soy sauce. Season 1 5-oz. salmon filet with salt and pepper and broil for five minutes. Drizzle with honey-soy sauce and broil an additional 2-5 minutes. Serve with microwaveable rice.
40. Superfood Shrimp Scampi Pasta Prepare 1 serving angel hair pasta according to package instructions, about 10 minutes (including the time it takes to boil the water). Heat ½ tbsp. olive oil in a frying pan and cook ½ lb. peeled and de-veined shrimp seasoned with a pinch of salt for 3 to 5 minutes over medium-high heat. Remove shrimp and add 1 tbsp. olives (chopped), 1 tbsp. parsley (chopped), and 1 clove garlic (minced). Cook 1 minute and add 1 cup fresh baby spinach, ½ cup halved cherry tomatoes, ¼ cup chicken broth, and 1/8 cup white wine. Cover and cook 3 minutes. Stir in shrimp and serve with pasta.
41. From-Scratch Fish Sticks Preheat oven to 425 degrees. Slice 1 6-oz. cod filet into 6 strips. Season with 1/2 tsp. balsamic vinegar, 1/8 tsp. salt, and 1/8 tsp. paprika. Bread each by dipping into 1 egg (scrambled) and then ½ cup seasoned whole-wheat breadcrumbs. Place on a foil-lined baking sheet, spritz fish strips with cooking spray,  and bake for 8 to 10 minutes, or until opaque throughout. Serve with a  green salad (2 handfuls of spinach or mixed greens with a spritz of oil  and vinegar) for a healthy dose of veggies!
42. Asparagus and Orzo Pasta Preheat the broiler and bring a small pot of water (with a lid) to a boil (about 5 minutes). Add ¼ lb. asparagus (cut into 3-inch pieces) and ½ cup orzo to the pot. After 3 minutes, remove only the asparagus and continue  cooking orzo according to package instructions (usually about 6  minutes). While orzo cooks, season 5 oz. salmon filet with salt and pepper and broil for 5 minutes, or until opaque throughout. Meanwhile, whisk together ½ oz. crumbled feta, ¼ tbsp. chopped dill, ½ tbsp. lemon juice, ½ tsp. olive oil, and pepper to taste. Flake the fish and toss together all ingredients.
43. Spicy Veggies In a large skillet, combine ¼ can drained and rinsed black beans, ¼ can drained diced tomatoes, ½ zucchini (diced), and ¼ cup okra (diced). Cook 5 to 10 minutes, or until cooked through, and stir in hot sauce of choice and salt to taste.
44. Veggie Fried Rice Prep 1 serving of instant rice (about ¾ cup) according to package instructions, approximately 90 seconds. Sauté cooked rice with ¼ zucchini (diced), ¼ cup cherry tomatoes (halved), and ¼ can drained and rinsed black beans. Add 1/8 cup vegetable broth and cook 5 to 7 minutes. Push the veggies and rice to outer edges of pan and scramble 1 egg in the center of the pan until cooked, about 3 minutes. Serve the fried rice topped with egg and ½ tbsp. shredded cheddar cheese.
45. Creamy Avocado Pasta Cook 1 serving angel hair pasta according to package instructions, about 12 minutes (including boiling time!). Meanwhile, combine the juice from ½ a lemon, 1 garlic clove, 1 tbsp. olive oil, ½ of an avocado and 1/8 cup basil in a food processor and puree. Toss together pasta and sauce and season with salt to taste.
46. Tuna Pasta Salad Cook 1 serving corkscrew pasta according to package instructions, about 12 minutes. In a bowl, combine ½ tbsp. balsamic vinegar, ½ tbsp. olive oil, and 1/8 tsp. celery salt. Stir in ½ can flaked white tuna, 1 chopped scallion, and ¼ cup halved grape tomatoes. Drain the pasta, rinse with cold water, and toss with the tuna mixture.
47. Couscous with Chicken Sausage Ragu Cook 1 serving couscous according to microwave instructions, about 7 to 10 minutes. While couscous is cooking, heat ½ tbsp. olive oil over medium-high heat. Slice open 1 uncooked chicken sausage to remove the casing, and add meat to the pan. Add ¼ cup onion (chopped) and sauté, crumbling the meat with a wooden spoon. When the meat is no longer pink (about 4 to 5 minutes), add 1 cup canned crushed tomatoes, 1 garlic clove (minced), 1/8 cup basil leaves (chopped), and salt and pepper to taste. Cook about 2 minutes to warm through and toss with couscous.
48. Portobello Burgers Preheat a grill or grill pan. Whisk together 1 clove garlic (minced), ½ tbsp. balsamic vinegar, 1 tbsp. olive oil, and ½ tsp. fresh basil (finely chopped). Drizzle half the sauce over 1 Portobello mushroom cap. Grill the mushroom for 3 to 4 minutes per side, covered. Meanwhile, combine the remaining sauce with ½ tbsp. light mayo and spread on 1 whole-wheat bun (lightly toasted). Place the mushroom cap, 1 tomato slice, and 1 lettuce leaf on the bun.
49. Tropical Scallops Prepare 1 serving instant brown rice according to package instructions, approximately 90 seconds. Stir together ½ cup mango (chopped), ½ small cucumber (peeled and cut into bite-sized pieces), ¼ tbsp. grated ginger, 1 tsp. lime juice, ½ tbsp. olive oil, and 1 tbsp. cilantro (chopped). Meanwhile, heat 1/2 tbsp. olive oil in a pan over medium-high heat. Season ½ lb. sea scallops with salt and pepper, and sear for 2 minutes per side or until lightly browned and cooked through. Serve scallops with rice and mango salsa.
50. Spicy Shrimp Stir-Fry Heat 1 tbsp. canola oil in a pan over medium-high heat. Add 1/8 tsp. crushed red pepper and ¼ onion (sliced) and cook for 4 minutes. Add ½ a red bell pepper (sliced), ½ cup zucchini and squash (thinly sliced), and ¼ cup corn kernels and cook for 5 minutes. Add ¼ lb. shelled and de-veined shrimp and cook an additional 3 minutes, or until shrimp are pink in color and opaque.
51. Turkey Frittata Preheat the oven to 425 degrees. In a small ovenproof pan, heat ½ tbsp. olive oil over high heat. Add ¼ lb. ground turkey, ½ tsp. curry powder, and 1/8 cup grated onion and cook until the turkey is no longer pink, about 3 to 4 minutes. Meanwhile, beat together 2 eggs, 1/8 cup milk, and a pinch of salt and pepper.  Add the egg mixture to the pan, lower the heat to medium-high, and cook  2 minutes or until eggs begin to set. Transfer to the oven and cook  until the eggs set, about 5 minutes.
52. Southern Breakfast (for Dinner) Recreate this southern favorite in half the time. Combine ½ tbsp. lemon juice, a dash of Tobasco sauce, and ¼ lb. peeled and deveined shrimp. Heat ½ tbsp. olive oil in a pan over medium heat and add 1/8 cup chopped onion, 1 tbsp. green bell pepper (diced), and 1 clove garlic (minced). Cook 5 minutes and then add shrimp mixture, 1 scallion (chopped), and 1/8 cup low-sodium chicken broth and cook an additional 3 to 5 minutes. Meanwhile, prepare ½ cup quick-cooking grits according to package instructions and stir in 1 tsp. butter and a pinch of salt (less than 5 minutes in the microwave). Serve with shrimp.

scarletpill:

Breakfast:

1. PB & H Waffle
Toast 1 whole-grain waffle and smear with 1 tbsp. natural peanut butter. Drizzle with 1 tsp. honey and sprinkle with 1 tsp. sesame seeds.

2. Cold Pizza
Nope, not the takeout kind! Toast 1 slice whole-grain bread and top with 2 tbsp. ricotta, 1 large basil leaf, 2 tomato slices, a drizzle of olive oil, and salt and pepper.

3. Eggs in a Muffin
Heat a pan with a spritz of cooking spray over medium heat. Season 1 egg with salt and pepper, scramble, and cook to desired consistency (no more than five minutes). Top egg with 1 slice cheddar cheese and allow cheese to melt. Pile egg and cheese on 1 toasted whole-wheat English muffin and add 1 slice cooked Canadian bacon. (Use half the muffin and eat it open-faced to save a few calories!)

4. Canadian Waffles
Toast 1 whole-wheat waffle and top with 1 slice cooked Canadian bacon, 1 over-easy egg (prepared with cooking spray), and a 1 to 2 tsp. drizzle of maple syrup.

5. Cereal A-Go-Go
Swap out the milk in a bowl of cereal for 1 cup plain low-fat yogurt flavored with 1/8 tsp. lemon zest and 1 tsp. honey. Add ½ cup bran flakes and some extra flavor with ¼ cup fresh berries or 1 tbsp. sliced almonds.

6. Breakfast Taco
In a pan spritzed with cooking spray over medium-high heat, scramble 3 egg whites, a small handful of spinach leaves, and 1 tbsp. drained and rinsed black beans. Season with salt and pepper. Wrap mixture in an 8-inch whole-wheat tortilla and top with 1 tbsp. salsa.

7. Chocolate-Banana Shake
Blend together 1 packet chocolate breakfast powder (like Carnation Breakfast Essentials), 1 cup milk of choice, and ½ frozen banana. Optional: Add a scoop of protein powder for improved muscle recovery.

8. Oatmeal in an Instant
Skip pre-made packets in favor of this homemade version. Combine ½ cup rolled oats, 1 cup milk or water, and a pinch of salt, and microwave for 3 minutes. Stir in toppings of choice, like 1 tsp. maple syrup, 2 tbsp. sliced almonds, or ¼ cup dried fruit.

9. Broiled Grapefruit
Preheat broiler and halve 1 chilled grapefruit. Sprinkle each half with ½ tsp. sugar and ¼ tsp. cinnamon. Broil both halves on a baking sheet for 3-5 minutes. Serve with 1 slice of whole-wheat toast spread with 1 tbsp. nut butter for a complete breakfast.

10. Mini Wrap
Top an 8-inch whole-wheat tortilla with 2 slices Canadian bacon, ½ sliced apple, and 2 to 3 slices cheddar cheese. Roll up and microwave for 45 seconds to 1 minute, or until cheese is melted.

11. Vegan Breakfast Scramble
In a frying pan over medium-high heat combine ½ cup tofu (crumbled), a handful of spinach, ¼ cup chopped red peppers, 1/8 cup chopped onion, 1/8 cup chopped vegetarian bacon, and a few dashes of paprika. Sauté until veggies are cooked and tofu is heated through. Season with salt and pepper to taste.

12. Nutty ‘Nana
Toast 1 slice whole-grain bread and top with 1 tbsp. crunchy almond butter and ½ a sliced banana.

13. Berry Yogurty Smoothie
Blend together ½ cup frozen strawberries, ½ cup frozen blueberries, 1 cup plain low-fat yogurt, 2 tsp. honey, and ¼ cup milk of choice.

14. Sweet n’ Savory Breakfast Pizza
Preheat the broiler (or toaster oven). Microwave 2 slices turkey bacon for 30-60 seconds (or until crisp) and crumble once cooked. Spread 1 tbsp. low-fat ricotta on 1 whole-wheat tortilla. Top with ¼ cup sliced strawberries and/or blueberries and the bacon. Broil 5 minutes or until fruit softens and begins to caramelize.

15. Sun-Dried Tomato Omelet
Coat a pan with cooking spray and place over medium-high heat. Pour in 3 egg whites mixed with 1 tsp. water and salt and pepper (to taste). When eggs begin to set, top half with 2 tbsp. goat cheese, ½ cup fresh spinach, and 2 tbsp. chopped sun-dried tomatoes. Fold in half and cook 2 more minutes, or until egg whites are set, veggies are warmed through, and cheese is melted.

16. Frog in a Hole
Heat a pan over medium-high heat. Spread 1 slice of whole-grain bread with 1 tsp. butter. Use a cookie or biscuit-cutter to cut a hole in the center of the bread. Place the bread— buttered-side down— in the pan and crack 1 egg into the hole. Cook until egg sets, about 2 to 4 minutes. (Flip half way through for a more well done egg.)

17. Fruit Parfait
Layer together: 1 cup plain low-fat yogurt sweetened with 1 tsp. honey, ½ cup granola, and ½ cup frozen blueberries and strawberries.

18. Breakfast Quickie Cookie
In a microwave-safe bowl, combine ½ cup oats, ¼ cup liquid egg whites, 1 ½ tbsp. brown sugar, 1 ½ tbsp. all-purpose flour, ½ tsp. vanilla extract, ½ tsp. baking powder, 2 tbsp. raisins, and cinnamon to taste. Flatten half the mixture into the bottom of the bowl and microwave for 45 seconds. Pop cookie out of the  bowl and repeat with second half of mixture.

19. Pumpkin Muesli
Combine ¼ cup quick-cooking oats and ¼ cup pumpkin puree in a microwave-safe bowl. Cover with plastic wrap and nuke for 20 seconds. Let sit for 10 minutes. Meanwhile, combine ½ cup plain nonfat yogurt, 2 tbsp. honey, 1 tsp. lemon zest, and 2 tbsp. sliced almonds in a separate bowl. Stir yogurt  mixture into the oat mixture and enjoy. Extra points for adding fresh fruit, too!

Lunch:

20. Green Tortilla Pizza
Preheat the broiler. Spread 2 tbsp. pesto (homemade or store bought) on 1 whole-grain 8-inch tortilla. Sprinkle with 2 tbsp. chopped broccoli florets, a large handful of spinach, 4 sliced baby bella mushrooms, 2 tbsp. chopped onions, and 2 tbsp. part-skim mozzarella. Broil until cheese is lightly browned, about 4 minutes.

21. Taco Salad
For the dressing, combine 2 tbsp. salsa, 1 tbsp. low-fat Greek yogurt, 1 tsp. olive oil, and 1 tsp. chili powder. Serve dressing over a salad with: 2 cups baby spinach, ½ thinly sliced celery stalk, 1 chopped scallion, 1 tbsp. chopped black olives, 2 tbsp. corn, and ¼ cup drained and rinsed black beans. Optional: Add ½ lightly toasted tortilla cut into strips to each salad.

22. Mediterranean Pita
Split open a whole-wheat pita and spread one side with 2 tbsp. hummus. Add 1 large roasted red pepper (sliced), 1 tbsp. crumbled feta, 1 tbsp. black olives, 5 slices cucumber, and a small handful of mixed greens.

23. Niçoise Sandwich
In a bowl, combine 1 6-oz. can tuna, ½ cup halved cherry tomatoes, ¼ cup pitted black olives (chopped), and 1 tbsp. olive oil. Split open ¼ whole-wheat baguette (about 4 inches in length) and fill with the tuna mixture and a handful of baby spinach leaves.

24. Roast Beef Roll
Spread 1 oz. light cream cheese and ½ tbsp. horseradish on 1 whole-wheat wrap. Layer on 2 oz. roast beef, 1 oz. sliced cheddar, and a handful of romaine lettuce. Roll up and enjoy.

25. Open-Faced White Bean Sandwich
Mash ¼ can rinsed and drained white beans with 1 tsp. olive oil and a pinch of salt and pepper. Toast 1 slice of whole-grain bread and spread with the bean mixture. Top with 1 slice red onion, 5 cucumber slices, and ¼ avocado (sliced).

26. Lighter Chef’s Salad
Tear ¼ head of romaine lettuce into bite-sized pieces. Top the lettuce with ½ tomato (sliced), ½ avocado (cut into bite-sized pieces), 2 slices deli turkey, ¼ sliced red onion, 1/8 cup shaved Parmesan, 1 tbsp. olive oil, 1 tsp. balsamic vinegar, and salt and pepper to taste.

27. Grilled Cheddar n’ Apple
Between 2 slices of whole-grain bread, layer 1 to 2 slices sharp cheddar cheese (from the deli section) and ½ green apple (thinly sliced). Spread one slice of the bread with 1 tsp. deli mustard. Grill in a nonstick pan for 2 to 3 minutes on each side or cook in a panini press until cheese is melted.

28. Hawaiian Wrap
Combine ¼ cup nonfat Greek yogurt, 1 tbsp. white wine vinegar, and ½ tsp. caraway seeds in a small bowl. Toss together ¼ cup pineapple (diced), ½ carrot (shredded), 2 slices of deli ham (chopped), and ¼ head Napa cabbage (thinly sliced). Dress vegetables with the yogurt mixture and roll up in a whole-wheat wrap.

29. Souper Spicy Soup
In a medium saucepan, combine ¾ cup vegetable broth, a pinch of crushed red pepper flakes, and ½ tbsp. olive oil. When it reaches a boil, stir in 1/8 cup uncooked couscous, ¼ cup broccoli, and ¼ cup cauliflower (both chopped into small florets). Cook until tender. Optional: Serve topped with 1 oil-packed sun-dried tomato (chopped) and 1 scallion (thinly sliced).

30. Quinoa Salad
Microwave ½ cup quinoa (rinsed) and 1 cup water for 5 minutes at full power. Reduce to 70 percent power and microwave another 5 minutes. Fluff and stir in: 1 tbsp. chopped walnuts, ¼ cup rinsed and drained chick peas, 1 tbsp. chopped parsley, 1 tbsp. olive oil, 1 tsp. lemon juice, and salt and pepper to taste. Optional: Add ½ can tuna for a meatier meal.

31. Loaded Sweet Potato
Prick 1 sweet potato with a fork 4 to 5 times. Microwave on a paper towel on a microwave-safe plate for 4 to 5 minutes. Split open lengthwise and top with 2 tbsp. nonfat Greek yogurt, 1 tsp. honey, 2 tbsp. drained and rinsed black beans, and a pinch of paprika.

32. Black Bean Wrap
On 1 8-inch whole-wheat tortilla, mash ¼ cup drained and rinsed black beans with a fork. Sprinkle with a pinch of cumin, a pinch of paprika, and 1 tbsp. cheddar cheese. Roll up and microwave for 30 seconds. Serve with 2 tbsp. salsa.

33. Low-Carb Roll-Up
On a plate, layer 1 slice low-sodium deli turkey and 1 slice provolone cheese. Spread the cheese with 1 tsp. pesto (homemade or store bought!) and top with 2 slices avocado. Roll up the turkey and repeat 2 more times.

34. Fancy Fig Sandwich
Mix together 2 slices goat cheese, ½ tsp. honey and a pinch lemon zest. Spread the mixture between 2 slices whole-grain bread. Add 2 tsp. fig preserves and 1 tsp. thinly sliced basil. Grill the sandwich in a pan for 2 to 3 minutes per side or prepare in a panini press until warmed through.

35. Mango Quesadillas
Spread 1 8-inch, whole-wheat tortilla with 1/8 cup mango chutney. Add 2 slices deli ham, 1/8 cup crumbled queso fresco or feta cheese, and 1 tbsp. scallion (chopped). Fold in half and grill 2 to 3 minutes on each side. Cut into quarters and serve.

36. Curried Chicken Salad
Combine 2 tbsp. nonfat plain Greek yogurt and ¼ tbsp. curry powder. Add ½ cup roasted chicken (diced), 1/8 cup red onion (diced), ¼ cup grapes (halved), and 1 tbsp. cilantro (chopped). Serve atop a large handful mixed greens.

Dinner:

37. Springtime Stir-Fry
Combine 5 asparagus spears (quartered lengthwise), ½ cup snow peas, ½ cup broccoli florets, and ¼ cup fava beans (shelled) in a pan coated with cooking spray, and heat over medium-high heat. Cook for 4 minutes. Instead of using pre-made sauce, heat 2 tbsp. canola oil with ½ tsp. grated ginger and 1 scallion (chopped), and toss with cooking veggies. Cook for an additional 3 minutes or until veggies are softened but still crisp inside. Optional: Serve with rice (like Uncle Ben’s Ready Rice, which cooks in approximately 90 seconds).

38. Kale and Cauliflower Pasta
Bring a small pot of water (with a lid on it) to a boil (about 4 to 5 minutes). Add 1 serving angel hair pasta (a small handful) and ¾ cup cauliflower florets. After 3 minutes, fish out the cauliflower and add to a trying pan over medium-high heat with ½ tbsp. olive oil, ½ shallot (chopped), 1 clove garlic (minced), and a handful of kale (stems removed and roughly torn). Cover and cook 4 minutes. Add cooked pasta, 1 tbsp. grated Parmesan, and ¼ cup reserved cooking water and toss to combine.

39. Honey Soy Salmon
Preheat the broiler and combine ½ tbsp. honey with ½ tsp. soy sauce. Season 1 5-oz. salmon filet with salt and pepper and broil for five minutes. Drizzle with honey-soy sauce and broil an additional 2-5 minutes. Serve with microwaveable rice.

40. Superfood Shrimp Scampi Pasta
Prepare 1 serving angel hair pasta according to package instructions, about 10 minutes (including the time it takes to boil the water). Heat ½ tbsp. olive oil in a frying pan and cook ½ lb. peeled and de-veined shrimp seasoned with a pinch of salt for 3 to 5 minutes over medium-high heat. Remove shrimp and add 1 tbsp. olives (chopped), 1 tbsp. parsley (chopped), and 1 clove garlic (minced). Cook 1 minute and add 1 cup fresh baby spinach, ½ cup halved cherry tomatoes, ¼ cup chicken broth, and 1/8 cup white wine. Cover and cook 3 minutes. Stir in shrimp and serve with pasta.

41. From-Scratch Fish Sticks
Preheat oven to 425 degrees. Slice 1 6-oz. cod filet into 6 strips. Season with 1/2 tsp. balsamic vinegar, 1/8 tsp. salt, and 1/8 tsp. paprika. Bread each by dipping into 1 egg (scrambled) and then ½ cup seasoned whole-wheat breadcrumbs. Place on a foil-lined baking sheet, spritz fish strips with cooking spray, and bake for 8 to 10 minutes, or until opaque throughout. Serve with a green salad (2 handfuls of spinach or mixed greens with a spritz of oil and vinegar) for a healthy dose of veggies!

42. Asparagus and Orzo Pasta
Preheat the broiler and bring a small pot of water (with a lid) to a boil (about 5 minutes). Add ¼ lb. asparagus (cut into 3-inch pieces) and ½ cup orzo to the pot. After 3 minutes, remove only the asparagus and continue cooking orzo according to package instructions (usually about 6 minutes). While orzo cooks, season 5 oz. salmon filet with salt and pepper and broil for 5 minutes, or until opaque throughout. Meanwhile, whisk together ½ oz. crumbled feta, ¼ tbsp. chopped dill, ½ tbsp. lemon juice, ½ tsp. olive oil, and pepper to taste. Flake the fish and toss together all ingredients.

43. Spicy Veggies
In a large skillet, combine ¼ can drained and rinsed black beans, ¼ can drained diced tomatoes, ½ zucchini (diced), and ¼ cup okra (diced). Cook 5 to 10 minutes, or until cooked through, and stir in hot sauce of choice and salt to taste.

44. Veggie Fried Rice
Prep 1 serving of instant rice (about ¾ cup) according to package instructions, approximately 90 seconds. Sauté cooked rice with ¼ zucchini (diced), ¼ cup cherry tomatoes (halved), and ¼ can drained and rinsed black beans. Add 1/8 cup vegetable broth and cook 5 to 7 minutes. Push the veggies and rice to outer edges of pan and scramble 1 egg in the center of the pan until cooked, about 3 minutes. Serve the fried rice topped with egg and ½ tbsp. shredded cheddar cheese.

45. Creamy Avocado Pasta
Cook 1 serving angel hair pasta according to package instructions, about 12 minutes (including boiling time!). Meanwhile, combine the juice from ½ a lemon, 1 garlic clove, 1 tbsp. olive oil, ½ of an avocado and 1/8 cup basil in a food processor and puree. Toss together pasta and sauce and season with salt to taste.

46. Tuna Pasta Salad
Cook 1 serving corkscrew pasta according to package instructions, about 12 minutes. In a bowl, combine ½ tbsp. balsamic vinegar, ½ tbsp. olive oil, and 1/8 tsp. celery salt. Stir in ½ can flaked white tuna, 1 chopped scallion, and ¼ cup halved grape tomatoes. Drain the pasta, rinse with cold water, and toss with the tuna mixture.

47. Couscous with Chicken Sausage Ragu
Cook 1 serving couscous according to microwave instructions, about 7 to 10 minutes. While couscous is cooking, heat ½ tbsp. olive oil over medium-high heat. Slice open 1 uncooked chicken sausage to remove the casing, and add meat to the pan. Add ¼ cup onion (chopped) and sauté, crumbling the meat with a wooden spoon. When the meat is no longer pink (about 4 to 5 minutes), add 1 cup canned crushed tomatoes, 1 garlic clove (minced), 1/8 cup basil leaves (chopped), and salt and pepper to taste. Cook about 2 minutes to warm through and toss with couscous.

48. Portobello Burgers
Preheat a grill or grill pan. Whisk together 1 clove garlic (minced), ½ tbsp. balsamic vinegar, 1 tbsp. olive oil, and ½ tsp. fresh basil (finely chopped). Drizzle half the sauce over 1 Portobello mushroom cap. Grill the mushroom for 3 to 4 minutes per side, covered. Meanwhile, combine the remaining sauce with ½ tbsp. light mayo and spread on 1 whole-wheat bun (lightly toasted). Place the mushroom cap, 1 tomato slice, and 1 lettuce leaf on the bun.

49. Tropical Scallops
Prepare 1 serving instant brown rice according to package instructions, approximately 90 seconds. Stir together ½ cup mango (chopped), ½ small cucumber (peeled and cut into bite-sized pieces), ¼ tbsp. grated ginger, 1 tsp. lime juice, ½ tbsp. olive oil, and 1 tbsp. cilantro (chopped). Meanwhile, heat 1/2 tbsp. olive oil in a pan over medium-high heat. Season ½ lb. sea scallops with salt and pepper, and sear for 2 minutes per side or until lightly browned and cooked through. Serve scallops with rice and mango salsa.

50. Spicy Shrimp Stir-Fry
Heat 1 tbsp. canola oil in a pan over medium-high heat. Add 1/8 tsp. crushed red pepper and ¼ onion (sliced) and cook for 4 minutes. Add ½ a red bell pepper (sliced), ½ cup zucchini and squash (thinly sliced), and ¼ cup corn kernels and cook for 5 minutes. Add ¼ lb. shelled and de-veined shrimp and cook an additional 3 minutes, or until shrimp are pink in color and opaque.

51. Turkey Frittata
Preheat the oven to 425 degrees. In a small ovenproof pan, heat ½ tbsp. olive oil over high heat. Add ¼ lb. ground turkey, ½ tsp. curry powder, and 1/8 cup grated onion and cook until the turkey is no longer pink, about 3 to 4 minutes. Meanwhile, beat together 2 eggs, 1/8 cup milk, and a pinch of salt and pepper. Add the egg mixture to the pan, lower the heat to medium-high, and cook 2 minutes or until eggs begin to set. Transfer to the oven and cook until the eggs set, about 5 minutes.

52. Southern Breakfast (for Dinner)
Recreate this southern favorite in half the time. Combine ½ tbsp. lemon juice, a dash of Tobasco sauce, and ¼ lb. peeled and deveined shrimp. Heat ½ tbsp. olive oil in a pan over medium heat and add 1/8 cup chopped onion, 1 tbsp. green bell pepper (diced), and 1 clove garlic (minced). Cook 5 minutes and then add shrimp mixture, 1 scallion (chopped), and 1/8 cup low-sodium chicken broth and cook an additional 3 to 5 minutes. Meanwhile, prepare ½ cup quick-cooking grits according to package instructions and stir in 1 tsp. butter and a pinch of salt (less than 5 minutes in the microwave). Serve with shrimp.

My background on my desktop. A new set of goals! &lt;3

My background on my desktop. A new set of goals! <3

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You gotta dream? You gotta protect it. People can’t do somethin’ themselves, they wanna tell you you can’t do it. If you want somethin’, go get it, period.

Steven Conrad
YES!!

YES!!

Shew

What a week. I have been so BUSY!! Still waiting to here about the new job. Fingers crossed yall!!

Other than that, I did 2 1/2 miles this evening in 30 minutes!! HELL TO THE YEA! My legs feel it though. Dinner tonight was super yummy! I had a ground turkey, spinach, tomato, brown rice keish. (2 egg whites with one whole egg) Though I may have ate too much of it, at least it was still healthy. X)

I am looking smaller in the mirror, though my clothes aren’t fitting any loser, I look to be toning up. Ill take it!! Hope all is well with all my other healthy people out there!! <3