Skinny Jeans Grocery List

My Grocery List

VEGGIES:

What I have been doing lately is buying a bunch of veggies from a local farmers market, go home and chop them all up and separate them in individual zip-lock containers.  They last a lot longer it seems and it's easier to throw in with meals and snacks if it's already prepared.

Here's what I buy: (try to get all organic)

• 1 Cucumber
• 3-4 Red, 3-4 Green peppers
• Bag of baby carrots
• Bananas
• 2 Heads of Broccoli
• Container of Baby Spinach
• Bag of potatoes
• 3-4  Avocados
• Apples (Granny smiths are my favorite, I buy about 20 they also look great as decoration...)

BAKERY:

• 12 Grain loaf of bread
• French Bread loafs (So cheap!)
• Whole wheat pitas (that you can rip in half for wraps)

DAIRY:

•  Skim Milk
• 1% Cottage Cheese (A large container!)
• Yogurt with active probiotics and or low fat Greek Yogurt (very healthy for you)
• Container of Egg whites

MIDDLE ISLES:

• Cereal- I like Special K Strawberry, but KASHI is always a great way to go
• Kashi Granola Bars for on-the-go snacks
• Bag of Oats for oatmeal (Not individual flavoured ones.. too much sugar)
• Brown Rice - Not the individual microwave bags, but get a box of it
• Chicken broth (cook with rice in water for extra flavour)
• Organic Balsamic vinegar
• Olive oil (both for salad dressing)
• Container of Coffee yuummm!
• Natural Organic Stevia powder - use in your coffee for a sugar sub
• Tuna and Salmon Cans (make sure there's a dolphin on the side for dolphin friendly)
• Bag of Almonds in the bulk isle (UN-salted)

FROZEN ISLES:

• Bag of berries (for protein shakes, oatmeal, pancakes etc)
• Bag of green beans
• Bag of brussel sprouts! Get them in you!

MEAT:

• Skinless boneless chicken breasts
• Skinless boneless turkey breasts
• Turkey sausages (Soooo good!)
• A couple steaks (shouldn't have red meat for then once a week)
• A bag of pre-cooked chicken chunks - good for on the go wraps

Auntie-Ana
xx

Protein Pancakes!

Great breakfast to speed up metabolism for your day and give you the protein you need!  Wait about an hour and 1/2 before working out, or having as a post-workout meal.

All you need is:

• 1 scoop Protein Powder (vanilla or chocolate is best)
• 1 Banana
• 1/4 cup Oats
• Dash of Cinnimon
• Spoonful of Cottage Cheese
• 1/4 cup Egg whites

For lower carbs, don't add oats!

So all you want to do is mash up your banana and mix in a bowl all ingredients.  Heat a frying pan on medium spray with PAM and pour mix in the middle (all for one big pancake, or half and half for two small ones)

A great sub for syrup is organic agave sweetner, found in most grocery stores.

Enjoy!!

Auntie-Ana
xx

Check out other recipes on the recipe page <<<

NEW SEXXI BODY WORKOUT!

Alright ladies- If you have been doing my last Gym Workout for the last few weeks, already reversed everything and you are getting bored of the same few things... I have a whole new Gym Workout Pt 2.

Still focusing on Upper body, Lower body and Abdominals- a day has been set aside for each part of the body - which means a 3 day-workout-week and of course 1 day cardio if you can!!

Check it out here!!

Good Luck, Have fun!

xx

Cellulite, Stretch Marks, Spider-Veins, Oh my!

Cellulite.

Why. You finally get at a weight where you feel comfortable but oh wait there's still cellulite.  I'm telling you from experience, cellulite isn't just on over weight people, it's only average and skinny men and women too. (mostly women, of course....we usually get the short stick on these sort of things)

BUT HAVE NO FEAR! There are certain things you can do that help the appearance or get rid of them!

First of all:

1. Eat healthy- probably the most important... minimize fat and sugars from your diet (eat your greens!)
2. Work out! - a little obvious, but working out really does work to minimize if not get rid of

Tips to reduce appearance of cellulite:

    3.   Massage the area of cellulite for 5 minutes, will reduce cellulite for up to 20 hours (if you get in deep)
    4.   Keep area well moisturized
    5.   Drink lots of water - will flush away all the crap that's lingering and hanging around your skin
    6.   After making your daily coffee, (and before a shower) try rubbing used coffee grinds into the area of cellulite.  This trick apparently has amazing affects!

Stretch Marks.

Prevention: Lather up in moisturizer EVERY DAY! Definitely after a shower, that's when your skin is the dryest.  The best lotion for stretch mark prevention is Palmer's cocoa butter formula, it's made to prevent and help with them.  Great for pregnant women to, my mom lathered up everyday and doesn't have one stretch mark! She swears by this product.

   Treatment:  Use Bio-Oil on effected areas, apparently will reduce the look of stretch marks.


Spider-Veins.

Causes: The heart pumps blood filled with oxygen and nutrients to the whole body. Arteries carry blood from the heart towards the body parts. Veins carry oxygen-poor blood from the body back to the heart.

The squeezing of leg muscles pumps blood back to the heart from the lower body. Veins have valves that act as one-way flaps. These valves prevent the blood from flowing backwards as it moves up the legs. If the one-way valves become weak, blood can leak back into the vein and collect there. This problem is called venous insufficiency. Pooled blood enlarges the vein and it becomes varicose. Spider veins can also be caused by the backup of blood. Hormone changes, inherited factors, and exposure to the sun can also cause spider veins.

Prevention:
•Wear Sunscreen to protect your skin from the sun and to limit spider veins on the face.
•Exercise regularly to improve your leg strength, circulation, and vein strength. Focus on exercises that work your legs, such as walking or running.
•Control your weight to avoid placing too much pressure on your legs.
•Do not cross your legs when sitting.
•Elevate your legs when resting as much as possible.
•Do not stand or sit for long periods of time. If you must stand for a long time, shift your weight from one leg to the other every few minutes. If you must sit for long periods of time, stand up and move around or take a short walk every 30 minutes.
•Wear elastic support stockings and avoid tight clothing that constricts your waist, groin, or legs.
•Eat a low-salt diet rich in high-fiber foods. Eating fiber reduces the chances of constipation which can contribute to varicose veins. High fiber foods include fresh fruits and vegetables and whole grains, like bran. Eating too much salt can cause you to retain water or swell.

Wow, another reason to workout, eat healthy and drink water!!!
 
Tired Eyes. Bags.

• Get sleep! 6-8 hours are needed....some people need less and some need more... does it take you longer then 30 minutes to fall asleep at night? Do you fall asleep when your head hits the pillow? Learn to read the signs to see if possibly your not getting enough or too much sleep
• Prep-H.  I recently heard that if you use Preparation H on your eyes before you fall asleep, you will wake up with puff-free eyes? Well I tried it, seems to work a little...but it makes under your eyes look really greasy and I don't really like putting ass-cream on my face...But I'll keep trying it and hope for good results!
• Icing your eyes. I find this sort of works....but makes my eyes red. and cold.
• Eye drops - Great for getting rid of red eyes, making your eye-balls look white and perdy!

 
Has anyone used any product or treatments that have helped any of these things? Let me know- comment below!
 
Auntie-Ana
 
xx

TIPS & TRICKS PT 2

Drink green tea!

Switch up your workouts: For lets say, arm day, you do - Military Shoulder Press, Bench Press (Dumbbells), Bar Curl Standing etc..... Go backwards from your list and start from the last one you usually do Ex: Bar Curl Standing, Bench Press (Dumbbells), Military Shoulder Press... This will confuse your muscle memory and help with weightloss and toning Go to Gym Workouts or Gym Workouts Pt 2!

Try not to fill up on bread

No more white bread- 12 Grain is my favorite and all of the necessary grains for a healthy diet

Try to rule out white sugar, white flour, white rice, white bread and white pasta (or yellow)..........try to eat whole-wheat!  You can hardly taste the difference but it makes a huge difference!

Hang out with friends more.  Especially after high-school its hard to keep in touch and keep busy with friends.... think of the movie Yes Man and try to agree to most things your invited to even if you sometimes have to force yourself

Go for short walks - walking when you first wake up or enjoying a little sunshine in the afternoon are great ways to get some Vitamin D and kick start your metabolism

Have a warm baths - helps you relax and feel happy

Get a crush/ crush on your boyfriend - Having crushes makes you feel giddy like a school-girl, makes you want to look your best, try new things and gets your heart racing!

Wear something skimpy in your backyard/ in your house when no ones home.  The more you do so the more you'll feel comfortable with your body

Sleep in something sexy or get nekkid!

Change your hair style

Eat greens everyday - Monday Broccolli, Tuesday Green Beans, Wednesday Brussel Sprouts, Thursday Asparagus..........you get the idea

Eat Chicken! Great source of protein and delicious! So many ways to cook too

Have your protein shakes everyday - after a workout or if its your rest days have it for breakfast

Go to your health store and ask for specific vitamins - check out the ones I take here, if they don't have the ones your looking for make sure you ask- sometimes they can order them in for you

Get a hobby.  You must get off the couch! If you spend more then 2 hours a day watching tv you are seriously in need of a hobby... Learn something you've always wanted to. Don't know how to? GOOGLE IT!! No excuses!

Get a gym membership - try to find a cheap gym with good equiptment, some places are a fortune and don't offer much.  Do you want a personal trainer? They are good and make you work! Do you need group workouts? Classes? They might cost a bit more...

Stop getting fast food! Subway is still considered fast food....sushi is acceptable.. unless your japanese and you have that stuff at home!

Take a little amount of food on your plate. Sometimes we take too much but were taught to finish our plates whether we're full or not. Go back for seconds if you must!

Portion sizes: Think of the size of your fist for portion sizes, steak and other meats should be the size of your palm

Do easy exercises while you watch tv/ homework.  An easy one while lying down is side leg raises (click for picture) - you hardly notice your doing anything until you feel a burn after 15 : )

Eat canned tuna (in water not oil) make sure there is a dolphin on the side so its dolphin safe; add a little bit of mayo, salt and pepper- maybe some cut up pickles or cheese- either put it on a peice of toast or eat it by itself! It's a great snack filled with protein and it will fill you up

Buy frozen berries and veggies - they will have a much longer life and theyre usually pre-cut so theyre quick and easy to prepare

Keep a food journal

If you are planning on losing dress sizes - find a goal outfit and buy one size smaller then you are.  Keep trying it on until it fits! It will give you something to look forward to and sometimes a better way to see results rather then numbers.


Check out Tricks/Tips Part 1 click here
More tips and tricks to come!

xx

Booze is Healthy?! WOoHooOO

Did you know..............................
That drinking in moderation is healthy for you? PaRtYyYyyyyyy!

OKkk maybe not party.....think, sophisticated glass of wine..... yay that can be fun too!

BENEFITS OF MODERATE DRINKING:
Moderate drinking is defined as two drinks a day if you're a male 65 and younger, or one drink a day if you're a female or a male 66 and older. A drink is defined as 12 ounces (355 milliliters) of beer, 5 ounces (148 milliliters) of wine or 1.5 ounces (44 milliliters) of 80-proof distilled spirits.
Moderate alcohol consumption may provide some health benefits. It may:

■ Reduce your risk of developing heart disease, peripheral vascular disease and intermittent claudication
■ Reduce your risk of dying of a heart attack
■ Possibly reduce your risk of strokes, particularly ischemic strokes
■ Lower your risk of gallstones
■ Possibly reduce your risk of diabetes
■ Thin your blood so your periods are less painful/ less cramps (If you drink wine the week before your period your cramps/ menstrual pain will significantly be less!! I like that excuse!)
■ Lower risk of kidney stones
■ Lower risk of spider veins and bulged veins in legs

Hey that`s not too bad!  Doesn`t give you the clear to get hammered this weekend but if you want to be healthier you don`t necessarily need to cut the booze out of your life completely. 

Although it says one drink a day is moderate - to me I think that might be a bit much.... but if you have a few drinks every weekend - I would think that would be moderation.

The best drinks for you, health wise, is definatley red wine.
Second place white wine. (approx 70 cal per glass of wine)

But if you muuust have your beer, and your trying to keep tabs on your body -
Here are some low cal- good tasting beers:

AMSTEL LIGHT 95 Cals/5 G Carbs
BECK'S PREMIER LIGHT 64 Cals/3.9 G Carbs (Not first option - apparently not that tastey)
BUDWEISER SELECT 99 Cals/3.1 G Carbs
COORS LIGHT 102 Cals/5 G Carbs (More popular if there aren`t many options)
SAM ADAMS LIGHT 119 Cals/9.6 G Carbs
CORONA LIGHT 99 Cals/5 G Carbs
HEINEKEN PREMIUM LIGHT 99 Cals/6.8 G Carbs
MILLER CHILL 110 Cals/6.5 G Carbs

(Those last 3 are my favorites!)

If you like the hard-alcohol - most vodka, gin, whiskey etc it`s roughly 50 cal a shot - which isn`t much.... but it`s what you mix with that if you drink it all night- intensifies the hang over and bloatifies the belly.

Good options for mix is a real fruit juice (not from the bar), tonic water (ew), fresca (zero calories!) or just take it straight up!

There you go ladies- All the options dwindled down to some smart choices!

Remember enjoy your night, don`t constantly count your calories - force yourself to dance for exactly one hour etc - Have fun! These are just some tips to think about if this is your regular weekend routine - it can make a difference!


Keep dancin and shake that booty - and remember, gettin low is great for those legs and buns ;)
xx

Foods For Weight Loss

THE 12 BEST FOODS FOR A SEXXI BOD - Try to incorporate these 12 foods into your everyday intake

1. ALMONDS AND OTHER NUTS (WITH SKINS INTACT)

SUPERPOWERS: Build muscle, reduce cravings
FIGHTS: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure
TIP: I usually just grab a hand full of trail-mix or mixed nuts when I feel like a quick snack.

2. BEANS AND LEGUMES

SUPERPOWERS: Build muscle, helps burn fat, regulates digestion
FIGHTS: Obesity, colon cancer, heart disease, high blood pressure
TIP: Try eating some hummus, taco bean dip (minimal snacking!) or buying a frozen bag of edamame beans
(Check in the Recipe Page for those recipes)

3. SPINACH AND OTHER GREEN VEGETABLES

SUPERPOWERS: Neutralize free radicals (molecules that accelerate the aging process)
FIGHTS: Cancer, heart disease, strokes, obesity, osteoporosis
TIP: Instead of lettuce- use spinach, boil broccoli or asparagus for 5 minutes until bright green and have as a side dish or a snack

4. DAIRY PRODUCTS (FAT-FREE OR LOW-FAT MILK, YOGURT, CHEESE)

SUPERPOWERS: Build strong bones, fire up weight loss
FIGHTS: Osteoporosis, obesity, high blood pressure, cancer
TIP: Have a skim milk protein shake everyday for either breakfast or for after a workout, snack on cottage cheese - yumm

5. INSTANT OATMEAL (UNSWEETENED,UNFLAVORED)

SUPERPOWERS: Boosts energy, reduces cholesterol, maintains blood sugar levels
FIGHTS: Heart disease, diabetes, colon cancer, obesity
TIP: Have a cup of oatmeal (buy a big bag of oatmeal not individual flavoured packs) and add either some frozen berries, a cut-up banana, 1 tbsp of peanut butter or 1tbsp brown suger

6. EGGS

SUPERPOWERS: Build muscle, burn fat
FIGHTS: Obesity
TIP: If you usually have 2 eggs, have 3 eggs with only one egg yolk and the other 2 eggs just egg whites, have scrambled with some shredded cheese and a pinch of milk to make fluffy

7. TURKEY AND OTHER LEAN MEATS

SUPERPOWERS: Build muscle, strengthen immune system
FIGHTS: Obesity, various diseases
TIP: Get turkey sandwich meat cut from the deli and make lettuce wraps (See in Recipe Page)

8. PEANUT BUTTER

SUPERPOWERS: Builds muscle,burns fat
FIGHTS: Obesity, muscle loss,wrinkles, cardiovascular disease
TIP: Either eat 1tbsp by itself once a day, or add to protein shake or oatmeal

9. OLIVE OIL

SUPERPOWERS: Lowers cholesterol, boosts immune system
FIGHTS: Obesity, cancer, heartdisease, highblood pressure
TIP: Use when frying chicken!

10. WHOLE-GRAIN BREADS AND CEREALS

SUPERPOWERS: Prevent body from storing fat
FIGHTS: Obesity, cancer, high blood pressure,heart disease
TIP: Buy/eat whole grain rice, bread, pasta - you can hardly taste the difference and it's so much better for you!

11. WHEY POWDER

SUPERPOWERS: Builds muscle, burns fats
FIGHTS: Obesity
TIP: Go to a health/ supplement store and ask someone who works there the best protein for you. Expect to pay around 50 bucks for a big tub- but it will last you a long time!
Have a protein shake as soon as you get home from the gym or after a workout - best within 15 minutes, have as breakfast or a snack. 
Mix with skim milk.  Add a banana, or berries or peanut butter.  I have chocolate flavour protein powder and it's delicious!

12. BERRIES

SUPERPOWERS: Protect heart; enhance eyesight; improve balance, coordination, and short-term memory; prevent cravings
FIGHTS: Heart disease, cancer, obesity
TIP: Buy a bag of frozen berries and add them into your oatmeal, protein shakes or cottage cheese!

Hope these tips and ideas help, good luck!

xx

VITAMINS & SUPPLEMENTS

Vitamins & Supplements I take are:

• Whey Protein Powder
• Psyllium Fiber
• Vege Greens
• Jamieson Total Energy
• Apple Cider Vinegar Capsule
• Calcium with Vitamin D
• Omega 3-6-9
• Multi-Sure for Women
• Acidophilus
• Vitamin C Chewables

I take one scoop of protein powder with some skim milk and blend it in my magic bullet (i love the MB) after a workout - approx 200 calories- Good calories!
Or you could have a glass of chocolate milk - Great source of protein after a workout but a bit higher in fat

The one I take is just a regular Whey Protein (chocolate flavoured) It's great with skim milk it just tastes like a chocolate milk-shake.  The manager at the supplement store recommended Sensations for me because it's lower in fat and better for the low calorie intake for ladies - So maybe I'll get that one after my tub runs out.

I have one Tbsp of Psyllium Fiber mixed with a half glass of skim milk - just chug it!

I usually have my Vege Greens mixed with water - I'm going to try it in my next protein shake I'll let you know if its nasty or not... considering I have chocolate protein powder, I have a feeling it will be.....

Jamieson's Total Energy is my new favorite vitamin.  Each caplet contains siberian ginseng 100 mg, bee pollen and royal jelly 175 mg, kola nut 100 mg and rocky mountain wheat grass 125 mg and 100mg of caffein.  To see full detailed benefits click here

Because I work night-shifts and have irregular sleep patterns - even though I get my 6-8 hours sleep, my body is still super tired (My shifts are 11pm-7am) 

So I usually take Total Energy vitamin right before a workout, it's healthy, wakes me up, lets me get a full potential workout and helps my muscles recover faster.  Along with detoxifying, reduces wrinkles, slows signs of aging, anti-tumor activity, and also has has favorable effects in people suffering from chronic illness such as:

• Atherosclerosis
• Diabetes mellitus
• Hypertension           
• Rheumatic heart disease
• Chronic bronchitis, etc

I take my Multi-Vitamin, calcium, vinegar and omega after I had a big meal whether it's my breakfast or my lunch.... I get pretty nauseous if I don't have much in my stomach and it SUCKS!  So I make sure I got a lot in there!

Make sure you have food in your tummy!!


Acidophilus = Amazing Vitamin!

• Not only does it help with your digestive system but it also prevents and cures yeast infections, urinary tract infections and cystitis! Who wants those? yuck!
• It helps if you struggle with upset stomach issues like IBS (Irritable Bowel Syndrome)
• Improves lactose absorption in people who are lactose intolerant
• Aids the treatment of respiratory infections such as sinusitis, bronchitis and pneumonia.
• Lower the risks of allergies such as asthma, hay fever, allergies to milk and skin reactions such as eczema.
• Help in treating high cholesterol

They are the same healthy little bacterias (Acidophilus Lactobacillus) found in yogurts such as Activia

And the great Vitamin C Chewables... I eat them like candy! Whatever your body doesn't need you just pee out anyways :)

Enjoi and be healthy!

xx

Do you have any supplements/ vitamins you reccomend? Share!

Fiber!!

So I just bought some Psyllium Fiber from a health food store, I hear it's a great way to get your extra fiber!

I bought just a plain bag of it not the same brand but looks like this:

It costed $12.99 I got the crushed up kind.  I was told to put 1 Tbsp in a small glass of skim milk mix it around and gulp it down.

Well because I'm so crafty I decided to add it to my protein shake. I don't reccomend this.....

The taste wasn't bad but it made my protein shake SO FROTHY I couldn't finish it.... So I think its better to just gulp it down and get it over with and enjoy your protein shakes......

BENEFITS OF PSYLLIUM FIBER:

Whole natural psyllium is one of the best dietary fibers known to man and is primarily used as a gentle intestinal cleanser. Psyllium consists of husks and seeds which act as a sponge in the intestinal tract and swell as they absorb water, toxins and waste material. This forms a soft, bulky stool that passes through the colon quickly and evacuates more smoothly and easily.
http://www.herbalcaredirect.com/medicinal-healing-herbs/Psyllium-Fiber-Benefits.html

DONT BE AFRAID!

Psyllium fiber is not a laxative, you won't run to the bathroom and be in fear you won't make it, it's just an aid to help you more regular, gets rid of toxins, cleans out your system, and give you those good poops! :)

Other products like Metamucil I hear are great but I thought you might as well get the basics it's a little cheaper too.  Unless of course taste is an issue for you I suggest getting a flavoured Metamucil tub or those little Fiber-To-Go's, they are absolutley tasteless and they dissapear in your water- or whatever you put it in.  Theyre actually pretty sweet, but a little more expensive.

Almost Almost-Nekkid Season!

I love these swim suits- Kind of into the monokinis for some reason.....
Not for a tanning day!
Do not fall asleep in the sun with one of these one.. kind of limits you to wear only that and gives you a tanned-with a-white stomach kind of look. Unless you're into that sort of thing...

That first ones a killer!

All available at http://www.karmaloop.com/ Use Promo Code: SEATOUGH for 20% off

Auntie-Ana's gotcha covered ;)

xx

MASTER CLEANSE

Has anyone tried it? Recommend it?

Here's the recipe:

Mmm Looks yummy....-_-

Here's some info I got from some websites: "Follow the Cleanse Recipe for a minimum of 10 days or more—up to 40 days and beyond may be safely followed for extremely serious cases."

"The diet has all the nutrition needed during this time. Three to four times a year will do wonders for keeping the body in a normal healthy conditions. The program may be undertaken more frequently for serious conditions."

It would be hard but apparently you are supposed to do it until everything comes out clear (pee and other hole) :O yikes!  I have a feeling it wouldn't really cure the hunger... but it's obviously been done!

Though I've never tried it, I also have heard some negative things.... one thing i'm nervous about is that your body gets use to the liquid diet but as soon as you start eating solids again your body stores it to fat because it doesn't know when the next meal will be... thats why when you have 5-6 small meals everyday your body stops storing fat because it knows it will get a meal soon. 

Has anyone heard of this?  Thoughts?

Sexy Workout Chick!

This youtube wonder has a lot of viewers, this chick has an AmAzInG body and no wonder- her work outs are hot and awsome.  Im not sure if initially they were just for mens pleasure because she's the TP (total package) and there are a lot of close ups and sweat....but non-the-less I checked her out and tried some of the work outs she does and damn- I can see why she has abs of steel! No work out will give you those amazing boobs though sorry....those cost money.

Check her out at http://www.bodyrock.tv/ this website is great for some at-home workouts. 
Have a napkin close by to wipe the dribble from your lips

Heres a preview: (I suggest fast forwarding to about 2:13)



xx

COUNTING CALORIES 101

SOME OF MY FAVORITE DAILY FOODS.........
Bold #'s are calories

Skinless Chicken Breast 140 30g Protein

Chicken Breast with Skin 170

Skinless with Seasoning 170

Pork Loin 3 oz 122 22.2g Protein

Steak 6 oz 275 45g Protein

Asparagus 6 Spears 20

Broccoli 100 g 20

Mashed Potatoes 1 cup 237 3.9g Protein

Special K Strawberries w/ milk 1 cup 160

Special K Satisfaction w/ milk 1 cup 200

Tuna Can 1 can 100 40g Protein

Fried Bacon 2 strips 250 6g Protein

Luncheon Ham 100g 400

Prawns 5 pieces 15 3.5g Protein

Egg 1 70 6.23g Protein

Egg White 1 16 3.6g Protein

Sugar 1tbsp 45

Coffee 1 cup 2

Int. Delight Vanilla Creamer 1 tbsp 45

Sushi – Cali Roll 8 pieces 266 9g Protein

Sushi – Alaska Roll 8 pieces 300

Salmon Sashimi 2 pieces 164 20g Protein

Tuna Sashimi 112g 120 27.8g Protein

Peanut Butter 2 tbsp 200 10g Protein

Protein Shake with Skim Milk 1 Scoop 200 23g Protein
 
Bacon Cheese Regular Crust Pizza Dominos 170 per slice
 
Cottage Cheese 113g 102
 
SOME BAD FOOD CHOICES.......
 
Dairy Queen Large Choc. Chip Cookie Dough Blizzard 1320
 
Burger King TRIPLE WHOPPER Sandwich With Cheese 1230
 
Dairy Queen FlameThrower GrillBurger (1/2lb) 1030
 
Dairy Queen Chicken Strip Basket (4 piece) 1030
 
Pizza Hut Meat Lover's 6" Personal Pan Pizza (whole pizza) 890
 
KFC Chicken and Biscuit Bowl 870
 
Subway Double Meatball Marinara 860
 
Wendy's Baconator 830 (Damn I LOVED THESE- except I felt like dying afterwards...)
 
Subway 8" Pizza (Sausage) 830
 
Tim Hortons Blueberry Muffin 330
 
Tim Hortons Triple Triple Coffee (3 cream 3 sugar) 345
 
Earls Cajun Chicken Sandwich with side greens 900
 
Vegetable Wheat Crackers 100 PER 4 CRACKERS!!! (Glad I found that out after I ate half the box!)
 
For full list of Fast Food High Calorie Foods click here http://www.acaloriecounter.com/fast-food-calories.php
 
Don't go Counting Calories CrAzY but be aware of the "Healthy" quick foods because they're most likely big on the calories!!
 
Do you know any foods that are high in calories but seem healthy?

CALCU-LATER!

HERE ARE SOME CALCULATORS TO FIGURE OUT CALORIE INTAKE, CALORIE BURNING AND OTHER INFO ABOUT YOU!
SCROLL DOWN FOR EASY CALCULATORS :)

This calculation is to determine your BMR (Basal Metabolic Rate)
(p.s. - there are 12 inches in a foot! So if your 5`7`` you`d be 5x12+7= 67inches)

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Once you have your BMR you can determine your calories needed per day to lose weight

Little or no exercise : Calorie-Calculation = BMR x 1.2
Light exercise/sports 1-3 days/week: Calorie-Calculation = BMR x 1.375
Moderate exercise/sports 3-5 days/week : Calorie-Calculation = BMR x 1.55
Hard exercise/sports 6-7 days a week : Calorie-Calculation = BMR x 1.725
Very hard exercise/sports & physical job or 2x training : Calorie-Calculation = BMR x 1.9
 
To calculate your BMI (Body Mass Index) Which is Body Fat %:
 
BMI = ( Weight in Pounds / ( Height in inches ) x ( Height in inches ) ) x 703
ex: 130/67x67x703 = 20.35%
Here is a link to see where you stand with your known BMI
http://www.freedieting.com/images/bodymass.jpg

Nutrition percentages for your day:

Calorie Intake per Day: 1,800 (Just an example)
Protein: 10% of your calorie intake (180g)
Carbs: 11.5% (156g)
Fats: .03% (60g)

Check out http://www.freedieting.com/ they have some great ones for a simple way of finding out these calculations.

How many calories do I burn if I....................
Check this link out for a great calculator to see how much running for 20 minutes burns!
http://www.caloriecontrol.org/healthy-weight-tool-kit/lighten-up-and-get-moving

If you have any other calculations you`d like to see let me know!

xx

TRICKS & TIPS

Eat lots of veggies, fruit, and protein

5-6 small meals every three hours
for example:
8:00am breakfast
11:00am lunch
2:00pm snack
5:00pm dinner
8:00pm snack

Don't eat 3 hours before you sleep!

Broccoli, baby carrots, apple, protein shakes, cottage cheese, coffee with no sugar skim milk, cereal with skim, chicken breast, tuna, celery sticks, trail mix.
 
Work out when you first wake up, and your meals in the morning should be bigger than your dinner and 8pm snack because you have all day to burn off those calories
 
Dance in front of the mirror to your favourite songs in something sexy
 
DRINK LOTS OF WATER your pee should be clear that’s a good sign to know if you’re drinking enough water
 
Cut out Pop and Sodas COMPLETELY out of your life.  All they are is gassy drinks that make you feel bloated and gross! And don't give me the "Zero Calories/Diet Pop" sob story - you know they're horrible for you, don't be bad girls!!
 
Stay on the outside of the grocery stores, once your inside the isles your in no-no-zone! Think about it- On the outskirts you have veggies, fruit, bread, meats, dairy.....interesting....! (doesnt mean evverrything thing on the outsides are good...but ok with moderation- like cupcakes! bad girl!)

Small portion control, use small plates so you don’t take too much
 
Stop eating as soon as you feel slightly full. It is sad to waste food but sooner or later you will learn how much you should eat

Confuse your muscles with working out different machines and exercises - muscle confusion gets you better and fast results!
 
Count calories but don't become a crazy freak about it. Some of my days I'll only consume 1,200 and somedays it will be around 2,000.  It's not that great to do that but you're only human! Aim for your target calorie intake and make smart and yummy decisions.
 
For max. toning - have workout days directed at a certain body part.  For example my days are:
Day 1: Arms, Chest, Back
Day 2: Legs, Butt, Hips
Day 3: Rest (maybe a yoga dvd before bed)
Day 4: Abs, Cardio
Day 5: Rest (maybe a yoga dvd before bed)
Day 6: Cardio
 
The third week switch up your reps and sets and switch up the days making sure you have a rest day after hard work outs (like legs!! those squats are killers)
 
Dance as much as you can!
 
Put on your favorite music and dance in the mirror for an hour- that's an order!

Hula hoop or skip! It's fun and you will lose weight

If your starving in between meals (the 5 meals a day spaced 3 hours apart) see if you can ignore it, but if your reeally hungry have a small snack like a granola bar, banana, small handful of nuts, veggies or a bite of left overs.  Hold off until your next meal and your body will get used to it

Take a before photo of you flexing arms, legs, butt, etc.  Check back after a few weeks of hard work and see some results

Buy the easytone Reebok's!  Tones while you walk- you might as well!
 
Remember- When weighing yourself muscle weighs more then fat so if you gain or stay the same but you`ve been eating great and working out don`t get frusterated- the fat will fall off if you keep it up!
 
Only work out for tops an hour and half - anymore time and it`s a waste because your muscles get tired and give up.
 
Just because it looks healthy doesn`t mean it is. Some premade sandwiches can be up to 1,000 calories! That`s half of what your calorie intake would be! You could have 2 premade sandwiches or you could have 5 full healthy meals.... I`d go with the second option.
 
Some other crazy finds are some `Healthy Vegetable Crackers` are 100 calories per 4! That doesn`t sound too healthy.... or sushi - high in calories which a lot of people assume they aren`t BUT they have a great amount of protein in them which your body needs- and usually 8 peices fills you up!
 
More tips laterrrrr - xx

WELCOME!

There are way too many girls going with pro-ana or mia (cute way of saying anorexia and bulimia) I used to be obsessed with checking out new thinspo tips and tricks but I had enough knowledge to know that some of the stuff was just ridiculous...

Here’s my take:
Rather than Thinspo tips/tricks, these are some HEALTHY tips/tricks for those who want to lose weight, tone and be sexier.

Going the unhealthy way, you lose friends, always tired, constantly stressed and thinking about food because your forcing yourself not to eat, lose hair, teeth and nails go yellow because your body doesn't get the nutrients you need. One apple a day - literally...is a good way to die. So instead, eat 5-6 small portions a day, work out and FEEL GOOD!
 
Lose weight and tone in a healthy way and guaranteed you’ll feel great about yourself and get the feedback you desire.

I will be adding a calorie counter page for some of the foods I eat, some amazing exercises, BMI calculator, recipes, nutrition, supplements and vitamins, and Lots of Tips & Tricks - so check often and I guarantee this site will help you way more than those thinspo pages that push you to near fatal conditions!

Peace out hotties! xx