HIIT Ab Circuit

I did this ab workout the other day and my abs still hurt! Push through it and you will definitely feel it!

Circuit 1:
Decline Bench Crunches with weight x 20
Incline Leg Raises x 15
1 min Jumping Jacks
Rest 30 seconds
Repeat x 3

Circuit 2:
Bench V Ups x 15
Bench Crunches with weight x 20
1 min Mountain Climbers
Rest 30 seconds
Repeat x 3

Circuit 3:
Knee Ups x 20
1 min Jumping Jacks
Knee Ups with Twist x 15 each side
Rest 30 seconds
Repeat 3 times

Clean Eating Grocery List

So you want to start eating clean, but don't know what foods to buy at the grocery store? The trick is that mostly all clean foods are on the outer edges of the grocery store, and most processed products are in the aisles (minus a few things of course).  I made a list of most of the things I have in my kitchen.  I probably forgot some things but this includes the majority of what I stay stocked up on. I'm a really picky eater and don't really like meat and a lot of other common foods, but I tried to add a few other things that most of you may like that I don't! Again, this is just what I buy, so there are other clean foods out there that I'm sure I didn't include.

My Eat Clean Shopping List:

Proteins:
Chicken Breasts

Lean Ground Chicken

Extra Lean Ground Turkey

Eggs

Liquid Egg Whites

Tuna Fish
Salmon

(Ground Beef typically is not part of a clean eating diet, but for those of you who can’t give it up, go with the leanest cuts of beef that are grass-fed. I don’t like beef so this is easy for me!)

Carbs/Starches:
Brown Rice

Quinoa

Sweet Potatoes (My favorite!)

Ezekiel Products

Steel Cut Oats

Rolled Oats

Plain Rice Cakes

Quinoa

Nuts and Oils:
Natural Peanut Butter
Almond Butter

Almonds
Walnuts

Olive Oil
Coconut Oil

Pam (or another non-stick spray)

Dairy:

Plain Greek Yogurt

Cottage Cheese

Real Grated Parmesan Cheese

*Consume dairy in moderation

Other:
Quest Protein Bars

Unsweetened Almond Milk

Ground Flaxseed/Chia Seeds

Vanilla Extract
Unsweetened Cocoa powder

PB2

Protein Powder
Gum

Sweeteners:
Agave Nectar
Honey
Stevia in the Raw

Applesauce (no sugar added)

Condiments:
Salsa
All-natural, sugar free and low sodium Tomato Sauce

Whole Grain Honey Dijon Mustard

Ketchup- pretty much impossible to find a clean version, eat it in moderation

Spices:
Mrs. Dash any variety

Pepper

Cinnamon
Garlic Powder

Oregano

Red Pepper Flakes

(These are the only ones I really use)

Fruits & Vegetables are a given! Broccoli, Spinach, Asparagus, Squash of any variety, Carrots, Avacado, Tomatoes, Bell Peppers, Kale, Apples, Pears, Bananas, Berries, the list could go on forever! 

Tabata Workout

If you're ever very short on time but still want to get a workout in, a Tabata is the way to go. And you only need 4 minutes to do it!  This is a high-intensity interval workout...and when I say high intensity I mean it. You can do this with almost any cardio activity, including running, biking, jump roping, etc. The trick is to go as hard as you can for 20 seconds, follow that with 10 seconds of rest, and repeat that 7 times.  In order for it to work though, you must give 100% maximal intensity during the 20 seconds--like I-feel-like-I'm-going-to-die intensity.  This has been proven to increase your aerobic capacity, anaerobic capacity, VO2 max, and resting metabolic rate, and can help you burn more fat than a traditional 60 minute cardio workout.  I recommend adding two Tabatas to your workouts per week, and you'll really see some results!

Frozen Banana Peanut Butter Bites

One of my favorite healthy desserts to have is frozen banana peanut butter bites!  It's much better alternative to ice cream, and they are so easy to make.  And it's great for when you have bananas that are going brown and you can't use them for anything else!

Ingredients:

5 medium ripe bananas
1 tbsp natural creamy peanut butter
2 oz. plain Greek yogurt

Peel one of the bananas, mash it, and mix it with the peanut butter and yogurt. Set this aside. Peel the other bananas and slice them so they are about 1/2 inch thick. Spread the banana, peanut butter, and yogurt mixture on one side of a slice of banana. Then place another slice on top of that so it's like a sandwich.  Do this with the rest of the slices.  Then put the little sandwiches on a plate and freeze for at least 2 hours.



For chocolate lovers:
Freeze the bananas for 1 hour instead of 2.  Melt 10 oz. of baking chocolate in a large bowl--I try 45 seconds in the microwave and then stir it, and repeat until it's completely melted.  Take the bites out of the freezer and immediately coat each with the chocolate by dipping it into the bowl.  Do this quickly because you don't want the bananas to get mushy. Place on a baking sheet lined with parchment or wax paper.  Put in the freezer for another 2 hours.

Commitment

I posted this quote on my Instagram last night and wanted to share it here because it relates to so many things.  How many times do we say something, and then a little while later we just change our minds and don't stick with what we said.  This can apply to anything in life.  You make a commitment to someone in your life, such as a family member, friend, or significant other, but then aren't true to your word.  Or you make a commitment to do a certain task or job for a group and you don't follow through.  You can also make a commitment to yourself, and then your mood changes and you don't feel like doing it anymore.  I'm being very broad, but I can think of so many specific situations that I haven't been true to my word or followed through with something, and I'm sure you can too!  Everyone does it.    I think this is something everyone can work on.  To live a healthy lifestyle, the most important thing is to make a commitment to yourself and follow through with it.  You can't say that you're going to go to the gym after class or work, and then later decide that you're too tired or too lazy.  Yes, slip ups happen, but you have to be able to get right back on track instead of just giving up for good.  Setting goals for yourself and changing your mind later on will not get you anywhere!  I always give 100% no matter what I'm doing, whether it's work, a relationship, a workout, homework, anything.  When I do that, I'm the most successful and I see the results to go along with it.  Yes, I've been hurt because I've given my all and expected the same in return.  But the way I see it, I could change my way of living and deal with less disappointment, hurt, and risk of failure, but then I would be denying who I am.  I'd rather say that I gave my all and fail then to just take the safe route.  My point is, focus on yourself and what you want to accomplish, and don't let anyone influence you and tell you anything otherwise.  Living a healthy lifestyle requires staying true to who you are, your goals, and making sacrifices.  And if you aren't going to stay committed to something, then don't say it in the first place.  It's simple... give 100%, or nada... no in between!

Chocolate Strawberry-Banana Protein Shake

There are so many different protein shake and smoothie recipes out there, but this is the one that I have pretty much everyday after my workout. Looks and tastes like a milkshake (actually better), but is low in calories and high in protein!

Ingredients (for 1 serving):
1/2 frozen banana
2 frozen strawberries
3/4 cup unsweetened vanilla almond milk (you can add more or less depending on how thick you like it)
1 Tbsp ground flaxseed (Optional)
1-1.5 scoops chocolate whey protein (I have GNC 100% Hydrolyzed Protein right now)

Combine all ingredients & blend in a blender for about 30 seconds.

BCAAs

As you probably know, amino acids are the building blocks of protein, so essentially they are the building blocks of muscle.  A lot of research has been done specifically on BCAAs (isoleucine, leucine, and valine) and have shown that these essential amino acids help prevent fatigue and maintain muscle muscle and strength during hard training.

BCAAs play an important role in promoting protein synthesis in a few different ways: 1. A high concentration of amino acids at the muscle stimulates protein synthesis 2. Insulin, an anabolic hormone, stimulates protein synthesis in the presence of amino acids and, 3. Leucine directly stimulates protein synthesis. BCAAs can prevent protein breakdown as well, reducing muscle soreness. They also can provide extra energy during heavy lifting, and even may help you mentally fight through a hard workout.  These benefits can result in greater strength gains.  BCAAs can be used as fuel by producing energy during a long session of intense exercise as well (for example, for endurance athletes).

There are tons of different studies out there that go into specific detail about how exactly BCAAs are beneficial.  This website is very informational if you are looking for specifics about the benefits: http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/791/The_Benefits_of_BCAAs.aspx

Basically, anyone from bodybuilders, to regular weight lifters, to runners can benefit from taking BCAAs!  BCAAs can be taken at any time during the day, but the most beneficial times are just before or after training, and even during your workout.  They are quickly absorbed into the bloodstream.  Most studies have recommended taking 10-15 grams before your workout, another 10-15 grams during, and then a final 10-15 grams as soon as you finish working out for the best results. 

I'm currently taking USP Labs Modern BCAAs.  I've also heard good things about SciVation Xtend, but there are a ton of different options out there.  

B.N. Shape

Today I was featured on B.N. Shape Clothing's Facebook page! Probably not that exciting but it meant a lot to me! B.N. Shape Clothing is more than just a clothing company.  They represent people who share a common passion of being dedicated to living a healthy lifestyle and achieving their goals no matter what it takes.  As I talked about in one of my previous posts, it's a mindset, and I love how B.N. Shape Clothing emphasizes that! The BN Beauties, who are women sponsored by B.N. Shape that compete in bikini and fitness competitions, are so inspirational because they have made such great transformations and are extremely hard-working and dedicated.  I follow them on Instagram and they motivate me everyday!  They have shown me that if you put in the effort, you can do anything you put your mind to.

Check out their facebook page: https://www.facebook.com/BNShape
And their Clothing website: http://www.bnshapeclothing.com/

The sweatshirt that I got says "I love being in shape" :)

Chest and Back Workout

Today I worked out my chest and back, and I literally couldn't even move the steering wheel when I was driving home from the gym!
For those of you who don't know, supersets are when two exercises are performed in a row without taking a break in between.  You can do two different muscle groups, or you can do the same muscle group.  There are tons of different combinations that you can do.  Supersets are awesome for an intense workout and are great if you are short on time.

Here's my workout:

No-Bake Energy Bites

These no-bake energy bites are super easy to make and are the perfect healthy snack.  There are a lot of variations of this recipe online, but I found this combination to taste the best!

Ingredients:
1 cup dry oats
1/2 cup natural peanut butter
1/2 cup ground flaxseed
2/3 cup coconut flakes
1/2 cup mini chocolate chips
1/3 cup honey
1 tsp vanilla extract

Combine all of the ingredients into a large bowl.  Roll dough into any size that you want (I do about 1" balls).  Place on a baking sheet lined with wax paper.  Put in refrigerator for at least an hour.  You can keep them in a container for up to a week!

Cauliflower Crust Pizza

Pizza actually can be healthy!  Using cauliflower for crust still gives a pizza-like taste, but is low carb and low fat.  Not including toppings, 1 slice of this pizza is around 50 calories.

Ingredients:
-1/2 head cauliflower
-1 egg, beaten
-1 Tbsp Italian seasoning (I use Mrs. Dash)
-1 clove minced garlic
-1/2 cup part-skim shredded mozzarella cheese

Preheat oven to 425.  Remove stems and leaves of the cauliflower, and chop up the florets.  Put in a food processor and pulse until it's a rice-like texture.  Cook the cauliflower in microwave for about 7-8 minutes.  Then, in a bowl, combine the cauliflower with the rest of the ingredients.  Prep a baking sheet with non-stick spray.  I line mine with parchment paper but tin foil works as long as you spray it well. Spread the dough on the baking sheet so it's about 1/3 inch thick.  Bake for 20-25 minutes.  The crust should be golden brown on the edges.  Remove from the oven and add topping such as cheese, vegetables, low-sodium sauce, etc. (my favorite is to use an avocado cream sauce, just avocado blended with a little almond milk or greek yogurt and nutritional yeast), but be careful not to put too many toppings because it will weigh down the crust.  Broil for about 5 minutes.

Valentine's Day

Valentine's Day is a few days away and is a holiday known for chocolate and candy.  The good news is that although chocolate contains saturated fat, the kind known to clog arteries and raise “bad” LDL cholesterol, about 1/3 of it is not the kind that raises LDL.  The body converts this into a healthy monounsaturated fat! The bad news is that, as we all know, chocolate does contain a lot of calories and sugar.

Here are some tips to avoid over-indulging: 
*Go for chocolate-covered strawberries or other chocolate-covered fruit! Low in calories and loaded with anti-oxidants.
*Dark Chocolate is better than other types of chocolate because it contains flavonoids, anti-oxidants that protect your cells from being damaged--so choose dark chocolate if you can! (Dark chocolate-covered pomegranates are the bomb, just saying!)
*Pay attention to your portions.  Treats are okay in small amounts, you just have to be careful that you don't over-do it!
*Wear form-fitting clothes. It's actually proven that if you do this, you won't eat as much.
*If you're going out to eat and you know you're going to get dessert, look up the best option online before you go to the restaurant.

Or, an easy solution:

haha :)

Workout Nutrition

In order to maximize your workouts and get the best results, it's important to get the proper nutrition.  What you should be eating before/after you workout depends on whether you are doing strength training or cardio.

Strength Training:
In order to build lean muscle, your body needs a great supply of protein for muscle tissue repair.  The greater intensity of your workout, the more protein you will need.  It is recommended to have a meal high in protein 1-2 hours before strength training for adequate stores during your workout.  30- 60 minutes before your workout, your meal should be about 75% carbohydrates, and 25% protein.  The carbohydrates are for energy and should be low glycemic (don't spike your blood sugar).  This includes whole grains, vegetables, and fruits.  So, some examples of some pre-workout meals include greek yogurt, nuts, and a banana, or an egg white omelette with spinach and whole grain toast.
There is an optimal time of 30-60 minutes after you workout for recovery. With the proper nutrition, protein synthesis can occur in your muscles, allowing for the repair of tissues, as well as the replenishing of your body's glycogen stores.  Protein and carbohydrates must be eaten during this time in order for this to occur and prevent muscle soreness.  This can include a protein shake with protein powder, bananas, strawberries, and almond milk, or a salad with vegetables and chicken.  Any kind of high-quality protein such as chicken, eggs, turkey, greek yogurt, etc., is a good choice for protein.

Cardio:
Carbohydrates are needed for energy to get through a cardio workout.  A pre-workout meal should include 75% or more carbohydrates, with a little protein and fiber, 30-60 minutes before.  Low glycemic carbohydrates (whole grains, fruits, etc.) are optimal for a pre-workout meal.  High glycemic carbohydrates such as white bread and packaged foods are just okay before a very intense cardio workout because they only provide a quick/brief energy boost.  An example of a pre-workout cardio meal includes oatmeal with almond milk and nuts, or greek yogurt with fruit.
After you workout, there is still that 30-60 minute window where you should be eating carbohydrates and electrolytes.  An example of a post-workout meal includes a banana and peanut butter, or even a protein shake with fruit.  If this was a cardio workout of long duration, coconut water is a drink that replaces electrolytes and doesn't have the large amount of sugar and calories in gatorade.

In both cases, make sure to be drinking a lot of water all day!

Egg White Egg Salad

Egg salads are a great lunch and really easy to prepare.  I use just the egg whites in my egg salads because egg whites are low in calories, cholesterol, and fat, and they're high in protein.
Side note: The yolk of the egg does contain cholesterol, but there have been a lot of studies recently showing that it's mainly just saturated and trans fats that will raise your blood cholesterol.  This doesn't mean you should eat a lot of whole eggs though, because this is still being researched.  However, the yolk is the part of the egg that contains most of the nutrients, such as essential fatty acids, fat-soluble vitamins, and carotenoids.  They say that 1 whole egg per day is safe if you are worried about your cholesterol!

Ingredients:
6 Eggs
1/2 cup Plain greek yogurt
3 Tbsp Honey Dijon Mustard
1 (10 oz) box of frozen spinach, cooked according to instructions.
Pepper

Fill a pan with water and bring to a boil.  Add the eggs and let boil for 20 minutes.  After about 20 minutes, put the eggs in a bowl of cold water and let cool for 10-15 minutes.  Peel off and throw away the shells.  Then, peel off the white part of the hard boiled eggs and put in a bowl.  Throw the yolks away (You can add 1 yolk back if you'd like!).  Mash the whites with a fork.  Add the cooked spinach, yogurt, mustard, and a dash of pepper, and mix together. Store in the fridge. You can put it on a sandwich, eat it with crackers, or by itself!



Photo from my sister Michelle!

Snow Day Workout

When the snow is keeping you from getting to the gym, it doesn't mean you can't get a workout in!  There are tons of workouts you can do at home.  It does help to have some dumbbells at home, but if not take a gym bag and throw as many shoes as you can fit inside, zip it, hold it by the handles-- instant weights! I added some pictures because some of these are hard to explain.

3 min warm up
Get your heart rate up by jumping rope (or pretend you have a jump rope if you don't have one!)

Mountain Climbers- 1 minute

Sumo Squat with Leg Lift- 3 x 15
*Stand with feet shoulder width apart and hold weight (dumbbell or gym bag with weight) on your back. Squat, then rise, and as you reach the top, lift your right leg, touching your knee to your elbow, then lower it back to the ground. Lower into your next squat, and do the other leg

Tricep Dips- 3 x 15
*Use bench or chair

Jumping Jacks - 2 minutes

Step Ups- 3 x 15 each side
*Use a bench, chair, step, etc.  Have the weight/bag on your back. Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated. Lower your body back down until your right foot touches the floor. That’s one repetition. Do all your reps with your left leg, then do your right.

Overhead Raise- 3 x 15
*Stand with your feet slightly wider than shoulder width, holding a weight with both hands, elbows straight, at your hips. Keeping your elbows straight, raise the ball upward until it is directly overhead, then lower to where you started.

 

Burpees- 1 minute

Decline Lunges- 3 x 15 each side
*With a bench/chair about a yard behind you, stand on your right leg and place the toes of your left foot on the chair, and position your foot so it's vertical. Bend your front knee and lower your back knee directly down to the ground.  Try to get your front thigh horizontal. Don't let your front knee pass in front of your toe. Do all reps on one leg, then switch.

Push Ups x 20
*Have feet up on chair/bench so at an incline

1:00 min Plank

Bonus: Go outside and shovel!



Images taken from google.

HIIT Routine

HIIT, or High Intensity Interval Training, involves alternating between periods of extremely high intensity and low/moderate intensity, and is done for a shorter amount of time.  It's been shown to be more effective than a long, steady state cardio session to burn more fat.  It increases your VO2 max (increases the amount of oxygen your body can take in during exercise), which causes your body to burn calories for up to 24 hours afterward.  HIIT also doesn't cause you to lose muscle mass like steady state cardio can.  However, it shouldn't be done everyday because it can cause overtraining.

There are a lot of different HIIT routines with different interval lengths, but this routine is simple and works well.

Warm-up: 5 minutes

Sprint 30 seconds 90% max
Walk 60 seconds at 40% max
(Repeat for 15 minutes)

Cool down: 5 minutes

This can be done on an elliptical, treadmill, or bike!

Multivitamins

One of the most important supplements you can take when trying to achieve a fitness goal is, believe it or not, a multivitamin.  Your body requires essential nutrients in order to complete all of its daily tasks and functions. Being deficient in any vitamins or minerals can cause your metabolic pathway to breakdown.  Everyone can benefit from taking a multivitamin, but it's especially important for those who lead active lifestyles because they need more nutrients.  Taking a multivitamin will help to make sure you are not missing any vital nutrients that are not covered in your diet, because you cannot necessarily get them all from food.  Food processing and refining has been shown to result in great nutrient losses.  Mass production of food also results in the lack of nutrients because many fruits and vegetables are harvested before ripening, which does not allow for antioxidants to be fully developed.  According to research, fruits and vegetables must ripen on the vine/branch to contain the full amount of nutrients.  Cooking can also cause the loss of nutrients.
Multivitamins contain not only your essential vitamins and minerals, but they also can contain other ingredients.  For example, women's multivitamins can contain formulas for hair, skin, and nails, and men's multivitamins can contain ingredients to support testosterone.
When I'm talking about a multivitamin, I'm not talking about your average Centrum or One-a-day multivitamin.  These multivitamins are not high-potency, and they are not timed-release so your body will not absorb any of the nutrients.
For women, some good vitamins are Optimum Nutrition Opti-Women, Source Naturals Women's Life Force Multivitamin, or GNC Women's Ultra Mega Active to name a few.

For men, Optimum Nutrition Opti-Men, GNC Mega Men Sport, and Controlled Labs Orange Triad.



There are a lot of good multivitamins out there, these are just a few!

Overnight Oats Base

As I mentioned in one of my previous posts, it's extremely important to eat breakfast!  If you're one of those people who never have time to make breakfast in the morning, overnight oats are a great option because you make them the night before.  And they keep you feeling full for a while!

Ingredients:
1/4 - 1/3 cup old-fashioned oats
~1/2 cup unsweetened vanilla almond milk (can be changed depending on how thick you like it)
1 tsp chia seeds
Add ins: cinnamon, protein powder, stevia, PB2, fruit, nuts, peanut butter, anything you want!

Mix ingredients together the night before and put in an airtight container (I use a mason jar or an almost empty peanut butter jar if I have one!) and refrigerate.  The next morning, you can heat it up in the microwave, or eat it as is! You can also adjust the amounts of the ingredients to your liking, this is just a basic idea. I'll be sure to post some specific recipes soon!

8 Healthy Recipe Substitutions

I'm always looking for ways to make recipes healthier.  There are a lot of substitutions out there to make a recipe lighter and more nutritious, but here are a few that I use quite a bit!

Unsweetened Applesauce
Substitute for: Sugar, Oil, or Butter
*Applesauce can provide sweetness with only 100 calories per cup, versus sugar that can have 770 calories per cup. You can use the same amount as you would sugar, but for every cup of applesauce used, reduce the amount of liquid in the recipe by 1/4 cup.
*Applesauce can also give the right consistency without the extra fat of oil or butter.  You can also use the same amount as you would oil or butter.

Mashed Ripe Banana
Substitute for: Fats
*Mashed bananas have a thick consistency that can be used to replace any fats, and adds nutrients like potassium and fiber to your recipe.  Use the same amount of mashed bananas as you would fat.

Stevia
Substitute for: Sugar
*Stevia is lower in calories and much sweeter than sugar.  Since it's sweeter, a recipe that calls for 1 cup of sugar should only get 1 tsp liquid stevia or 2 tbsp stevia powder.

Rolled Oats
Substitute for: Bread Crumbs
*Using rolled oats will add a whole grain to your recipe.  Breadcrumbs tend to have a lot of sodium.

Egg Whites
Substitute for: Whole eggs
*2 egg whites= 1 egg.  This will double the protein and cut out the cholesterol.

Whole Wheat Flour
Substitute for: All-Purpose flour
*Use whole wheat flour for half the amount of all-purpose flour in a recipe. Whole wheat flour is less dense so it's best for softer recipes like cakes and muffins.  Whole wheat flour contains more fiber and protein.

Greek Yogurt
Substitute for: Sour Cream, Eggs/Oil, Heavy Cream or Milk, and Mayo
*Sour Cream is high in fat, so use greek yogurt instead. It has less than half the calories, no fat, almost triple the protein and almost half the carbs of reduced fat sour cream.
*Instead of using eggs and oil in a baked good recipe, substitute 1 cup plain greek yogurt and 1 cup of water
*Instead of using heavy cream or milk in stove-top dishes such as soups, mashed potoatoes, pasta, etc., use greek yogurt but don't add the yogurt until the dish has been taken off the heat.
*For tuna, maccaroni salads, and potato salads, use greek yogurt instead of mayo (1:1 ratio). It honestly tastes even better!

Black Beans
Substitute for: Flour
*Use Black Bean puree instead of flour (1:1 ratio) to reduce calories and add fiber.  But use it in darker recipes like brownies and cookies because it makes the batter darker!

Spring Break Abs

If you're getting ready for spring break, or are just looking to tone your abs, this is an awesome ab workout!

Mountain climbers x 50

Declined Bench Weighted Crunch x 25

Bicycle Crunches x 30

Leg raises x 15

Reverse Crunches x 20

Russian Twists with medicine ball x 40

Dumbbell Side Bends x 15 (each side)

1 minute Plank

Repeat 3 times

Overeating

I think most people know this already, but overeating has really become a problem in America, and that's one of the causes of the current obesity epidemic.  Unlike other countries, here you are taught to finish what's on your plate, and you continue eating when you see food in front of you, even if you're experiencing that you-need-to-unbutton-your-pants-like-right-now full feeling.  Eating when you are hungry and stopping when you are full seems simple, but not everyone does it!  And snacking, let's be honest...we all do it.  Even if you're not hungry, when you're watching a movie or relaxing, it's common to grab a bag of chips and eat more than you realize.

Some tips to remember so you don't overeat (some of these are obvious, yet most people don't do them!):

*Eat breakfast- Breakfast literally means "break the fast." Research shows that if you eat breakfast, you're less likely to be hungry during the day, so you won't overeat at lunch or snack as much.  If you wait until the afternoon to eat, you will overeat to make up for the deficit, and you are more likely to crave simple carbs.  Eating breakfast also jumpstarts your metabolism, so your body uses fat as energy instead of holding on to it.

*Eat Slow- It takes longer than you think for your brain to realize that you're full, so if you eat slow and chew your food more, you give your brain a chance to get the message.

*Be Aware- Again, when you're distracted, like watching tv or on the computer, your brain doesn't register the food you are eating very well.  Always give your meal your full attention.

*Choose the right foods- Choose foods higher in fiber, protein, and water content because then it's more likely to be satisfying in your stomach, without going overboard on calories.

*Don't mistake thirst for hunger- Sometimes when you think you're hungry, you're actually just thirsty.  Make sure you are drinking plenty of water throughout the day so this doesn't happen.  Drinking a glass of water before a meal also helps reduce your appetite.

*Frequent, small meals- Never skip a meal!  This will lower your blood sugar and make you crave more at your next meal.  It's best to eat smaller meals every 2-3 hours.  This helps you feel full and keeps your metabolism going.

*Restaurant tips- When going to a restaurant, look at the menu online so you can review the nutrition facts.  Then you're more likely to make a better choice.  Another good thing to do at a restaurant is tell your waitress/waiter to box half of the meal before they even give it to you.  Or you can ask for a lunch portion even if you are eating dinner.

*Know your portion sizes- A lot of people don't realize how small the proper portion sizes actually are.  Here is a chart that is really helpful!

Mozzarella Spinach Quinoa

Quinoa is great because it is gluten free, low in cholesterol and sodium, and has more protein than rice. It's 71% carbs, 14% fat, and 15% protein.  It also contains all 9 essential amino acids, unlike most vegetarian sources of protein.  This is one of my favorite quinoa recipes!

Ingredients:
1 cup of quinoa
2 tbsp minced garlic
1 tbsp olive oil
3/4 cup mozzarella cheese
About 2 handfuls baby spinach

Cook the quinoa according to the package (it's really easy and takes about 12 minutes).  In a separate sauce pan, heat the olive oil on medium heat.  Add garlic and sauté for 1 minute.  Season with salt and pepper, or any kind of Mrs. Dash.  Add cooked quinoa and sauté for about 2 more minutes.  Add spinach, and mix until the spinach starts to wilt.  Then stir in the mozzarella cheese.