Here is a recipe for cinnamon tortillas. These are a great alternative to regular chips that are full of fat and salt! These are also really good if you are craving something sweet.
Recipe - Cinnamon Crisp Tortillas
You will need:
2 flour tortillas (6" diameter each)
2 teaspoons reduced-calorie margarine, melted, divided
1/2 teaspoon each ground cinnamon, divided, and granulated sugar
1. Preheat broiler. Arrange tortillas on nonstick baking sheet and brush each tortilla with 1/4 of the margarine and sprinkle with 1/4 of the cinnamon. Broil 6" from heat source until margarine is bubbly, 1-2 minutes.
2. Combine remaining cinnamon with the sugar. Turn tortillas over; brush each with half of the remaining margarine and then sprinkle each with half of the cinnamon-sugar mixture. Broil until cinnamon-sugar mixture caramelizes, about 1 minute.
Approximate total time: 10 minutes
Makes 2 servings: 1 tortilla each
Each serving provides: 1/2 (F), 1 (B), 5 optional calories.
Per serving: 92 calories, 2 g protein, 4 g fat, 13 g carbohydrate, 47 mg calcium, 180 mg sodium, 0 mg cholesterol, 1 g dietary fiber
There are great snacks to have. Just make sure you factor them into your daily intake. Enjoy and Happy Weight Loss!
Sunday, January 13, 2008
Wednesday, January 9, 2008
WEIGHT LOSS TRANSFORMATION: MEN'S HEALTH!
Nowadays most information about weight loss and nutrition is geared towards women. I found some information for the men out there that I hope you find useful.
Eating a diet that provides all the nutrients your body needs helps you to focus more productively on your academics, maintain or reduce your weight, make a real impact on your mood, and perform better in sports. Eating well also dramatically reduces your chances of getting some of the chronic diseases that affect men at a higher rate than women.
How does a man's diet affect his risk factors for disease? Diet, exercise and alcohol intake affect your health now and your risk for developing certain diseases in later life, such as obesity, heart disease, diabetes, and several types of cancer.
You will immediately notice some of the payoffs of eating well and exercising regularly by how you look and feel. The long-term health benefits will be the results of health habits you make now and in the near future. Small changes you make now can add up over time to big dividends.
Of the 10 leading causes of death and disease, 4 are associated directly with diet - heart disease, cancer, stroke and diabetes. Another 3 are associated with excessive alcohol use (accidents and injuries, suicide and homicide).
How does diet relate to heart disease? Heart disease is responsible for 1 out of every 2 deaths in the United States. Men's risk of having heart disease is higher than women's, until women reach the age of menopause.
Eating a diet that provides all the nutrients your body needs helps you to focus more productively on your academics, maintain or reduce your weight, make a real impact on your mood, and perform better in sports. Eating well also dramatically reduces your chances of getting some of the chronic diseases that affect men at a higher rate than women.
How does a man's diet affect his risk factors for disease? Diet, exercise and alcohol intake affect your health now and your risk for developing certain diseases in later life, such as obesity, heart disease, diabetes, and several types of cancer.
You will immediately notice some of the payoffs of eating well and exercising regularly by how you look and feel. The long-term health benefits will be the results of health habits you make now and in the near future. Small changes you make now can add up over time to big dividends.
Of the 10 leading causes of death and disease, 4 are associated directly with diet - heart disease, cancer, stroke and diabetes. Another 3 are associated with excessive alcohol use (accidents and injuries, suicide and homicide).
How does diet relate to heart disease? Heart disease is responsible for 1 out of every 2 deaths in the United States. Men's risk of having heart disease is higher than women's, until women reach the age of menopause.
Major controllable factors that contribute to heart disease are:
- High blood cholesterol levels
- High blood pressure
- Diabetes
- Obesity
- Cigarette smoking
- Physical inactivity
- Increasing age
- Family history of early onset of heart disease
Diet-related recommendations for heart health include:
-Reduce the amounts of total fat, saturated fat (found in animal products such as meat, higher fat dairy products, butter, and eggs), transfatty acids (found in liquid oils that have been chemically hardened, such as margarine, Crisco, and most commercial cookies and baked products), cholesterol (high in shellfish, egg yolks, and organ meats), and sodium (salt) in your diet
-With the guidance of your health provider, monitor and control blood pressure and blood cholesterol levels
Maintain a healthy weight
-If you have diabetes, manage your blood glucose levels well
-Eat plenty of high fiber foods (whole grains; fresh fruits and vegetables; legumes such as beans, peas, and lentils; nuts and seeds)
-Limit your alcohol intake. Dietary recommendations allow 2 drinks per day for men. Drinking beyond these moderate levels raises the risk of accidents, violence, hypertension, cancer and heart disease.
Can I reduce my cancer risk by how I eat? Cancer can also be reduced by lifestyle changes, many of which are diet-related. These include:
-Maintaining a healthy body weight
-Reducing your fat intake
-Limiting your alcohol intake
-Boosting your fiber intake by eating plenty of beans, whole grains, fruits and vegetables (especially vegetables that are deep-yellow, dark-green and leafy, or from the cabbage family).
Can guys get osteoporosis?Yes! According to the National Institutes of Health, 2 million American men have osteoporosis, a disease that weakens bones and leaves them vulnerable to breaks. Men over 50 are at greater risk of developing osteoporosis-related fractures than they are of prostate cancer, the National Osteoporosis Foundation stated in 2003. By age 65, men lose bone mass as fast as women do. By age 75, 1/3 of men have osteoporosis.
Problems like hip, back, and wrist fractures may seem like something only old people worry about, but bone loss can begin in early adulthood. It is good to know some of things you can do to help keep your bones healthy and strong.
Risk factors for osteoporosis that are beyond your control:
-Age - The older you are, the more at risk you are of osteoporosis.
-Family history - If you have a parent, brother or sister with osteoporosis, you are at greater risk.
-Race - You're at greater risk if you are white or Asian.
-Thin and small - If you are a man who is exceptionally thin or has a small body frame, your risk is higher because smaller men often have less bone mass to draw from as they age.
About half of all severe cases of osteoporosis in men are caused by factors you can control. Ones that relate to nutrition and fitness include:
-Not enough calcium in your diet - Men should get around 1000 mg of calcium every day (8 oz. of milk or yogurt contain 300 mg. of calcium).
-Heavy drinking - Alcohol reduces bone formation and interferes with your body's ability to absorb calcium. For men, heavy drinking is one of the most common risk factors for osteoporosis.
-Eating disorders - Men with anorexia nervosa or bulimia are at higher risk of lower bone density in their lower backs and hips.
-Inactive lifestyle - Men who don't exercise regularly are at higher risk of osteoporosis.
As is true for many chronic diseases, prevention is the best "treatment." Be sure you are getting enough calcium and vitamin D (added to most dairy products, and found in most general multiple vitamin/mineral supplements). Both nutrients are essential for building peak bone mass when you are young and for preventing bone loss as you get older. Your skeleton is 99% of your body's calcium. If your body doesn't get enough calcium for its varied functions, it will steal it from your bones.
Monday, January 7, 2008
Weight Loss Transformation: Nutritional Needs!
NUTRITIONAL NEEDS FOR AN ACTIVE BODY!
1.The nutritional needs for an active body are as follows:
A. Enjoy a variety of foods.
B. Emphasize on whole grain cereals, breads, other grain products, fruits and vegetables.
C. Choose low fat dairy products, leaner meats and foods prepared with little or no fat.
D. Achieve and maintain a healthy body weight by doing regular physical activity and healthy eating.
E. Limit salt, alcohol and caffeine.
The obvious difference between active and non-active people is that physically active people need to eat more calories because they use more calories. However, the basic dietary needs of active people are not very different than the needs of any ordinary healthy person.
Basically this breaks down into the following outline of a healthy, balanced diet:
CARBOHYDRATES: 60 - 70 % of daily caloric intake
PROTEIN: 12 - 15 % of daily caloric intake
FAT: less than 30% of daily caloric intake
VITAMINS: supplied in the balanced diet by eating a minimum of 5 servings fruit/veggies per day
MINERALS: supplied in the balanced diet
FLUIDS: proper hydration before and during physical activity and rehydration afterwards.
2. CARBOHYDRATES - are found in ALL the four FOOD GROUPS!
Carbohydrates are found in foods in 2 forms:
Fruits and vegetables:
STARCHES (complex carbohydrates) are chains of sugar molecules which once broken down by digestion provide the simple sugars needed for fueling exercise.
MILK PRODUCTS Meats & Alternatives2 - 3SERVINGS PER DAY
Some examples of one serving:1/2 cup lentils, kidney beans, chick peas2 tbsp. peanut butter
SIMPLE SUGARS are single and double molecules that are quickly digested into glucose. Glucose can then circulate around the body in the bloodstream, fueling the brain and muscle cells or it can be stored in the liver and muscles as glycogen until it is needed.
Carbohydrates, once digested and assimilated by the body are the major source of food energy for exercise. We can actually fuel our muscles with any type of carbohydrate, natural such as fruit juices or refined such as candy and soft drinks. Our body cannot discern between the two. BUT from a purely nutritional, health standpoint, the best choices are the carbohydrates that are refined the least, such as fruits, veggies and whole grains, cereals and legumes rather than white breads, soft drinks, candies, cakes and cookies. All the natural choices have the added bonus of containing more vitamins and minerals, necessary for optimal athletic performance.
The body can't store large amounts of carbohydrates. For most of us, a few hours of vigorous activity will deplete stored carbohydrates. Thus we need to ensure that the major part of our diet consists of complex carbohydrates (starches) to ensure good fuel stores to support our activity level.
GUIDELINES: Choose more complex carbohydrates rather than sugar, especially sugary, sweet foods. Whether you are active or not, at least 60% or more of your calories should come from carbohydrates. However, no more than 10 - 15% of your total calories should come from simple carbohydrates/sugars.
The more starches we consume (up to a point) the better it will be for us in our ability to provide energy to our working muscles. By consuming at least 60% of our diet from carbohydrates we are effectively following a carbohydrate loading type of regime and will ensure adequate supplies of stored carbohydrate to our working muscles.
COMPLEX CARBOHYDRATES = grains, cereals, legumes (dried beans & peas), fruits & vegetables.
3. FATS
Fats have been given a bad name in the past few years, however they are still an essential part of any healthy eating plan. Fats are a source of essential fatty acids, fat soluble vitamins (A,D,E,K) and they are also the most concentrated form of energy that we have.
Fats are present in many foods, either in a visible form such as fat on meat or in an invisible form such as the fat in 2% milk. Approximately a third of the fat in the Canadian diet comes form the dairy products group, one quarter from the protein group and one quarter from the fats and oils.
It is important to remember that a high fat diet really compromises carbohydrate intake and subsequently affects the muscle glycogen stores. These stores, in turn, will affect the ability to sustain not only high intensity exercise but will limit endurance as well.
Guidelines for fat intake run in the range of no more than 30% of the total calories consumed in your diet should be derived from fats. In fact, the closer to the underside of 30% you can stay (e.g. 20 - 30%), the healthier your eating plan may be for you. Active individuals who are consuming 60 - 70% of their caloric intake from complex carbohydrates will have no difficulty attaining and maintaining this level of fat intake.
4. PROTEIN
Major functions of protein:
A. To build, maintain & repair tissues (protein is part of all body tissues);
B. To be a component of enzymes, hormones and immune system function; and
C. To help maintain fluid balance in the body.
Protein is actually a poor energy source and a balanced diet provides more sufficient protein for any exercising individual. Those individuals concerned with increasing their muscle bulk and/or power need to consume more energy not more protein while at the same time encouraging the muscle to grow by increasing the strength demands upon it. A balanced diet with proper strength training guidelines will encourage an increase in muscular strength and size.
The recommended nutrient intake (RNI) for the general public is 0.8 g per kg of body weight. Heavily exercising individuals might need just a little more, up to 1.2-1.8 g per kg of body weight. However if the exercising individual follows the caloric intake guidelines of 60% CHO, less than 30% fat and 10-15% protein AND they are consuming sufficient calories to support weight maintenance and activity level, then they will get more than sufficient grams of protein.
5. FLUID INTAKE
One of the most important and often overlooked nutrient requirements is water....we can live for weeks on our bodily reserves of energy but we can only live a few days without water.
When we exercise we lose water (and electrolytes) in our sweat and in the air we breathe out.This sweat comes from our blood and if we do not replace it our blood volume is decreased, meaning less blood and ultimately glucose and oxygen, are available to the working muscles.
Unfortunately, the body does not tell us to drink until we are dehydrated. The best way to maintain good hydration is to not wait until you are thirsty but rather to drink fluids before, during and after exercise to replace fluids lost as sweat.
How much should you drink?
The easiest guideline is to monitor the quantity and color of the urine. Well-hydrated individuals will have a lot of pale urine, whereas those individuals who are not well-hydrated will have small volumes of dark yellow urine. Another method to monitor fluid loss is to monitor body weight before and after exercise and replace the difference in weight with fluids.
Guidelines for meeting fluid needs:
A. Adequate hydration throughout the day with water, juices, milk;
B. Drink fluids before exercising: 250 - 500 ml of fluids in the few hours pre-exercise should be sufficient in most cases;
Try to drink at least 250 ml 15 - 20 minutes before beginning to exercise; and
Drink 125 ml of liquid every 10-15 minutes throughout the exercise bout, if possible.
I hope the above information was helpful to you. It just goes to show that a carb-free diet is not a good choice, especially for an active individual. If you make healthy food choices and eat in moderation, you can eat quite a lot and still lose weight. Enjoy and Happy Weight Loss!
1.The nutritional needs for an active body are as follows:
A. Enjoy a variety of foods.
B. Emphasize on whole grain cereals, breads, other grain products, fruits and vegetables.
C. Choose low fat dairy products, leaner meats and foods prepared with little or no fat.
D. Achieve and maintain a healthy body weight by doing regular physical activity and healthy eating.
E. Limit salt, alcohol and caffeine.
The obvious difference between active and non-active people is that physically active people need to eat more calories because they use more calories. However, the basic dietary needs of active people are not very different than the needs of any ordinary healthy person.
Basically this breaks down into the following outline of a healthy, balanced diet:
CARBOHYDRATES: 60 - 70 % of daily caloric intake
PROTEIN: 12 - 15 % of daily caloric intake
FAT: less than 30% of daily caloric intake
VITAMINS: supplied in the balanced diet by eating a minimum of 5 servings fruit/veggies per day
MINERALS: supplied in the balanced diet
FLUIDS: proper hydration before and during physical activity and rehydration afterwards.
2. CARBOHYDRATES - are found in ALL the four FOOD GROUPS!
Carbohydrates are found in foods in 2 forms:
Fruits and vegetables:
STARCHES (complex carbohydrates) are chains of sugar molecules which once broken down by digestion provide the simple sugars needed for fueling exercise.
MILK PRODUCTS Meats & Alternatives2 - 3SERVINGS PER DAY
Some examples of one serving:1/2 cup lentils, kidney beans, chick peas2 tbsp. peanut butter
SIMPLE SUGARS are single and double molecules that are quickly digested into glucose. Glucose can then circulate around the body in the bloodstream, fueling the brain and muscle cells or it can be stored in the liver and muscles as glycogen until it is needed.
Carbohydrates, once digested and assimilated by the body are the major source of food energy for exercise. We can actually fuel our muscles with any type of carbohydrate, natural such as fruit juices or refined such as candy and soft drinks. Our body cannot discern between the two. BUT from a purely nutritional, health standpoint, the best choices are the carbohydrates that are refined the least, such as fruits, veggies and whole grains, cereals and legumes rather than white breads, soft drinks, candies, cakes and cookies. All the natural choices have the added bonus of containing more vitamins and minerals, necessary for optimal athletic performance.
The body can't store large amounts of carbohydrates. For most of us, a few hours of vigorous activity will deplete stored carbohydrates. Thus we need to ensure that the major part of our diet consists of complex carbohydrates (starches) to ensure good fuel stores to support our activity level.
GUIDELINES: Choose more complex carbohydrates rather than sugar, especially sugary, sweet foods. Whether you are active or not, at least 60% or more of your calories should come from carbohydrates. However, no more than 10 - 15% of your total calories should come from simple carbohydrates/sugars.
The more starches we consume (up to a point) the better it will be for us in our ability to provide energy to our working muscles. By consuming at least 60% of our diet from carbohydrates we are effectively following a carbohydrate loading type of regime and will ensure adequate supplies of stored carbohydrate to our working muscles.
COMPLEX CARBOHYDRATES = grains, cereals, legumes (dried beans & peas), fruits & vegetables.
3. FATS
Fats have been given a bad name in the past few years, however they are still an essential part of any healthy eating plan. Fats are a source of essential fatty acids, fat soluble vitamins (A,D,E,K) and they are also the most concentrated form of energy that we have.
Fats are present in many foods, either in a visible form such as fat on meat or in an invisible form such as the fat in 2% milk. Approximately a third of the fat in the Canadian diet comes form the dairy products group, one quarter from the protein group and one quarter from the fats and oils.
It is important to remember that a high fat diet really compromises carbohydrate intake and subsequently affects the muscle glycogen stores. These stores, in turn, will affect the ability to sustain not only high intensity exercise but will limit endurance as well.
Guidelines for fat intake run in the range of no more than 30% of the total calories consumed in your diet should be derived from fats. In fact, the closer to the underside of 30% you can stay (e.g. 20 - 30%), the healthier your eating plan may be for you. Active individuals who are consuming 60 - 70% of their caloric intake from complex carbohydrates will have no difficulty attaining and maintaining this level of fat intake.
4. PROTEIN
Major functions of protein:
A. To build, maintain & repair tissues (protein is part of all body tissues);
B. To be a component of enzymes, hormones and immune system function; and
C. To help maintain fluid balance in the body.
Protein is actually a poor energy source and a balanced diet provides more sufficient protein for any exercising individual. Those individuals concerned with increasing their muscle bulk and/or power need to consume more energy not more protein while at the same time encouraging the muscle to grow by increasing the strength demands upon it. A balanced diet with proper strength training guidelines will encourage an increase in muscular strength and size.
The recommended nutrient intake (RNI) for the general public is 0.8 g per kg of body weight. Heavily exercising individuals might need just a little more, up to 1.2-1.8 g per kg of body weight. However if the exercising individual follows the caloric intake guidelines of 60% CHO, less than 30% fat and 10-15% protein AND they are consuming sufficient calories to support weight maintenance and activity level, then they will get more than sufficient grams of protein.
5. FLUID INTAKE
One of the most important and often overlooked nutrient requirements is water....we can live for weeks on our bodily reserves of energy but we can only live a few days without water.
When we exercise we lose water (and electrolytes) in our sweat and in the air we breathe out.This sweat comes from our blood and if we do not replace it our blood volume is decreased, meaning less blood and ultimately glucose and oxygen, are available to the working muscles.
Unfortunately, the body does not tell us to drink until we are dehydrated. The best way to maintain good hydration is to not wait until you are thirsty but rather to drink fluids before, during and after exercise to replace fluids lost as sweat.
How much should you drink?
The easiest guideline is to monitor the quantity and color of the urine. Well-hydrated individuals will have a lot of pale urine, whereas those individuals who are not well-hydrated will have small volumes of dark yellow urine. Another method to monitor fluid loss is to monitor body weight before and after exercise and replace the difference in weight with fluids.
Guidelines for meeting fluid needs:
A. Adequate hydration throughout the day with water, juices, milk;
B. Drink fluids before exercising: 250 - 500 ml of fluids in the few hours pre-exercise should be sufficient in most cases;
Try to drink at least 250 ml 15 - 20 minutes before beginning to exercise; and
Drink 125 ml of liquid every 10-15 minutes throughout the exercise bout, if possible.
I hope the above information was helpful to you. It just goes to show that a carb-free diet is not a good choice, especially for an active individual. If you make healthy food choices and eat in moderation, you can eat quite a lot and still lose weight. Enjoy and Happy Weight Loss!
Saturday, January 5, 2008
Weight Loss Transformation: Bean Burrito Recipe
For those of you who like Mexican food, here is a Mexican speciality that you can make in the comfort of your own home.Recipe- Bean Burrito
You will need:
4 small whole wheat tortillas
1 teaspoon olive oil
1/2 cup each finely chopped onion and green bell pepper
1 small garlic clove, minced
8 ounces rinsed, drained canned pink or pinto beans
1/2 cup canned Italian tomatoes (reserve liquid), chopped
1/2 teaspoon finely chopped cilantro or flat-leaf parsley
Dash each of chili powder and ground cumin
1/2 cup mild salsa
1. Preheat over to 375 degrees. Wrap each tortilla in foil and bake for 10 minutes.
2. In a 9" nonstick skillet heat oil; add onion, pepper and garlic and cook over medium-high heat, stirring occasionally, until vegetables are softened, about 2 minutes. Add beans, tomatoes with reserved liquid, cilantro and seasonings and stir to combine. Reduce heat to low and cook, stirring occasionally, until moisture has evaporated, about 5 minutes.
3. Remove tortillas from oven. Unwrap 1 tortilla and spread 1/4 of bean mixture across tortilla; fold sides of tortilla over filling. Fold bottom of tortilla up over filling and roll to enclose filling. Place seam side down on serving plate. Repeat procedure using the remaining bean mixture and tortillas, making 3 more burritos.
4. To serve, arrange burritos on serving platter and top with salsa.
Approximate total time: 25 minutes (includes baking time)
Makes 2 servings, 2 burritos each
Each serving provides: 1/2 (F), 2 (P), 2 (B), (V)
Per serving: 338 calories, 13 g protein, 7 g fat, 59 g carbohydrates, 156 mg calcium, 1,124 mg sodium, 0 mg cholesterol, 8 g dietary fiber
This recipe is great for a light but filling lunch or dinner. It is great for game-day or any time of the day you want a nutritious and fast meal. Enjoy and Happy Weight Loss!
Thursday, January 3, 2008
Weight Loss Transformation: Chunky Chocolate Pudding Recipe
Here is an awesome recipe to keep us from going through chocolate withdrawal after the holidays.Recipe - Chunky Chocolate Pudding
You will need:
2 cups 1% milk
1 envelope reduced-calorie instant chocolate pudding mix
1 1/4 ounces mini chocolate chips
1 ounce shelled walnuts, toasted and chopped (you can buy these already toasted and chopped)
1/4 cup thawed frozen dairy whipped topping
1 teaspoon chocolate syrup
1. Using milk, prepare pudding according to package directions. Cover and refrigerate until soft set, about 1 hour.
2. Stir in chocolate chips and walnuts. Into each of four 6-ounce dessert dishes spoon 1/4 of the pudding; top each with 1 tablespoon whipped topping and then drizzle with 1/4 teaspoon chocolate syrup over whipped topping. Refrigerate until ready to serve.
Approximate total time: 10 minutes (not including chilling time)
Makes 4 servings
Each serving provides: 1 (M), 1/2 (F), 1/2 (P), 65 optional calories
Per servings: 183 calories, 6 g protein, 9 g fat, 22 g carbohydrate, 164 mg calcium, 321 mg sodium, 2 mg cholesterol, 0.3 g dietary fiber
This recipe just goes to show you that you can eat chocolate and other really good food and still lose weight. Enjoy and Happy Weight Loss!
Wednesday, January 2, 2008
WEIGHT LOSS TRANSFORMATION: START OFF THE NEW YEAR RIGHT!
A new year is upon us once again! For many of us it is back to the daily grind and the hectic life! Many of you will start off the year with resolutions to lose weight and live healthier, happier lives and by mid-January those resolutions will be forgotten. I know exactly how you feel. I have been there and done that! But once I figured out that it is not about dieting, because diets don't work, and resolutions but a change in my lifestyle, I have managed to keep my weight off for many years. For those of you who are just starting, please start at the very beginning of this blog right from my very first post and you will get valuable information on how to lose weight and keep it off for life! This is not a "get skinny quick scheme." This will help you change the way you cook, eat and exercise in order to become healthier and leaner.
For those of you who have been following this blog, I am sure you have seen weight loss results already. I know that with the holidays all of us have gained a few pounds but don't worry, just start from scratch and follow my meal plans and you will take that weight off in no time.
Again, make sure you are drinking your water and taking your vitamins. As well, get some exercise DVDs, get the delicious Vitalicious muffins. They are well worth the price because they will help you do what no donut shop muffin can, they will help you lose weight and keep it off, and you can't really put a price tag on good health and good quality food that will help you get healthy and lose the weight. I have gotten the chocolate muffin mix and it is awesome. My entire family loves them.
This year, take the time for yourself and your health. As women, we are the backbone of our families. If we crumble, the entire family will fall. We need to take the time for ourselves to make sure that we are healthy, happy and strong. This year, resolve to put yourself first and transform your life. If you follow this blog from scratch and ask me any questions that you may have, I guarantee that this will be the last year that you will resolve to lose weight!
I hope everyone has a wonderful 2008 and Happy Weight Loss!
For those of you who have been following this blog, I am sure you have seen weight loss results already. I know that with the holidays all of us have gained a few pounds but don't worry, just start from scratch and follow my meal plans and you will take that weight off in no time.
Again, make sure you are drinking your water and taking your vitamins. As well, get some exercise DVDs, get the delicious Vitalicious muffins. They are well worth the price because they will help you do what no donut shop muffin can, they will help you lose weight and keep it off, and you can't really put a price tag on good health and good quality food that will help you get healthy and lose the weight. I have gotten the chocolate muffin mix and it is awesome. My entire family loves them.
This year, take the time for yourself and your health. As women, we are the backbone of our families. If we crumble, the entire family will fall. We need to take the time for ourselves to make sure that we are healthy, happy and strong. This year, resolve to put yourself first and transform your life. If you follow this blog from scratch and ask me any questions that you may have, I guarantee that this will be the last year that you will resolve to lose weight!
I hope everyone has a wonderful 2008 and Happy Weight Loss!
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