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Easy Fried Rice

Healthy fried rice? Yes, it is possible. Here’s how.

Total Time: 22 min. | Prep Time: 10 min.
Cooking Time: 12 min. | Yield: 4 servings, about ¾ cup each

Ingredients:
1 Tbsp. coconut oil
1 medium onion, chopped
2 large egg whites
1½ cups cooked brown rice, cooled
8 oz. cooked chicken breast, boneless, skinless, chopped
4 oz. fresh peas (about ½ cup) (optional)
2 Tbsp. reduced-sodium soy sauce
1 green onion, thinly sliced (for garnish; optional)

Preparation:
1. Heat oil in large nonstick skillet over medium-high heat.
2. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion begins to soften. Reduce heat to medium.
3. Add egg whites; cook, stirring frequently, for 2 to 3 minutes, or until eggs start to set.
4. Add rice, chicken, peas, and soy sauce; cook, stirring frequently, for 3 to 4 minutes or until heated through.
5. Divide evenly into four serving bowls; garnish evenly with green onion.

Recipe found on the Team Beachbody Website

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Apple Oatmeal Shakeology

For a hearty breakfast shake, try this recipe!

Total Time: 5 min. | Prep Time: 5 min.
Cooking Time: None | Yield: 1 serving

Ingredients:
½ cup water
½ cup unsweetened almond milk
1 scoop Vanilla Shakeology
1 Tbsp. quick-cooking rolled oats
¼ cup unsweetened applesauce
1 tsp. ground cinnamon
1 cup ice

Preparation:
1. Place water, almond milk, Shakeology, oatmeal, applesauce, cinnamon, and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving):
Calories: 200
Fat: 4 g
Saturated Fat: 0 g
Cholesterol: 5 mg
Sodium: 301 mg
Carbohydrate: 27 g
Fiber: 6 g
Sugar: 13 g
Protein: 17 g

24 Healthy Snack Ideas

There might not be a perfect snack but these are some healthier options …

  • Healthy Snacks: Something Sweet

Fat-Free Sugar-Free Instant Pudding (made with nonfat or 1% milk), various brands, 1.4-ounce box makes 2 cups. Per 1/2-cup serving made with nonfat milk: 80 calories, 0 g fat, 0 g saturated fat, 6 g protein, less than 1 g fiber, 7 g sugar (from the natural sugar in milk).

Fiber One Bars (variousflavors, such as Blueberry), 6 pastries per box. Each pastry has 190 calories, 4 g fat, 1 g saturated fat, 4 g protein, 5 g fiber, 15 g sugar

Nabisco 100% Whole Grain Fig Newtons, 1 pound bag. Fig Newtons have gone whole grain! Two cookies have 110 calories, 2 g fat, 0 g saturated fat, 1 g protein, 2 g fiber, 12 g sugar (some of which comes from the figs).

South Beach Living Fiber Fit Double Chocolate Chunk Cookies, 6 individual packs per 5.1 ounce box. Among the ingredients in South Beach cookie packs are whole-grain wheat flour, high-oleic canola oil, and oat fiber. The sweeteners include sugar, maltitol (a sugar alcohol), sucralose (Splenda) and acesulfame potassium. Each pack of the double chocolate chunk variety has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).

South Beach Living Fiber Fit Oatmeal Chocolate Chunk Cookies, 6 packs per 5.1 ounce box. Each pack has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).

  • Healthy Snacks: Frozen Treats

For a frozen dessert to be satisfying, it needs to have some protein and fiber along with the carbohydrate calories. These two choices have a few grams each of protein and fiber.

Healthy Choice Fudge Bars, 6 bars per box. Per bar: 80 calories, 1.5 g fat, 1 g saturated fat, 3 g protein, 4 g fiber, 4 g sugars, 3 g sugar alcohols.

Skinny Cow Chocolate Truffle Bars, 6 bars per box. Per bar: 100 calories, 2.5 g fat, 1.5 g saturated fat, 3 g protein, 3 g fiber, 12 g sugars, 0 g sugar alcohols.

Healthy Snacks: Something Crunchy

Nabisco Reduced Fat Triscuit Crackers, 8.5-ounce box. Per 7 crackers (1 ounce): 120 calories, 3 g fat, 0.5 g saturated fat, 3 g protein, 3 g fiber, 160 mg sodium.

Planters Nut*rition Heart Healthy Mix, 9.75-ounce can. These contribute smart fat: 8 grams of monounsaturated fat and 5 grams polyunsaturated fat. Per ounce: 170 calories, 16 g fat, 1.5 g saturated fat, 6 g protein, 3 g fiber, 45 mg sodium.

Orville Redenbacher’s Smart Pop, 3 bags per box. Per 3 tablespoons unpopped: 120 calories, 2 g fat, 0.5 g saturated fat, 4 g protein, 4 g fiber, 240 mg sodium.

Smart Balance Light Butter Popcorn (no Diacetyl added), 3 bags per box. Per 2 tablespoons unpopped: 120 calories, 4.5 g fat, 1.5 g saturated fat, 3 g protein, 4 g fiber, 290 mg sodium.

Bumble Bee Fat Free Tuna Salad Kit (with low-fat wheat crackers). Per kit: 150 calories, 1.5 g fat, 0.5 g saturated fat, 9 g protein, less than 1 g fiber, 580 mg sodium.

  • Healthy Snacks: Something Hot

Healthy Choice Fresh Mixers, Rotini & Zesty Marinara Sauce, 6.95-ounce microwavable container. The sauce is made with some dynamite ingredients, like tomato puree, crushed tomatoes and tomato paste, fire-roasted onions, burgundy wine reduction, and extra virgin olive oil. 300 calories, 3.5 g fat, 1 g saturated fat, 10 g protein, 7 g fiber, 600 mg sodium.

Safeway Eating Right, Whole Wheat Ravioli with Cheese, 2 servings per 15-ounce microwavable cup. Per 1-cup serving: 160 calories, 2.5 g fat, 1.5 g saturated fat, 6 g protein, 4 g fiber, 520 mg sodium.

If you’ve got access to a toaster oven, these two frozen treats are sure to satisfy:

Ore Ida Bagel Bites 3-Cheese, 9 bagel bites per small box. Per 4 bagel bites: 210 calories, 6 g fat, 3 g saturated fat, 9 g protein, 2 g fiber, 400 mg sodium.

Lean Pockets made with Whole Grain Turkey, Broccoli & Cheese, 2 pockets. Per pocket: 260 calories, 7 g fat, 3.5 g saturated fat, 10 g protein, 4 g fiber, 390 mg sodium.

Quaker Instant Oatmeal Weight Control Cinnamon, 8 packets per box
($2.50 to $4.89). Per packet: 160 calories, 3 g fat, 0.5 g saturated fat, 7 g protein, 6 g fiber, 270 mg sodium.

A cup of lower-fat, higher-fiber soup also makes a good healthy snack, whether it comes in a microwavable cup or in a can.

Healthy Choice Minestrone Soup Cup, 14 ounces. Per 1-cup serving: 130 calories, 1 g fat, 0 g saturated fat, 6 g protein, 5 g fiber, 400 mg sodium.

Healthy Choice Country Vegetable Soup Cup, 14 ounces. Per 1-cup serving: 100 calories, 0.5 g fat, 0 g saturated fat, 4 g protein, 5 g fiber, 480 mg sodium.

Healthy Choice Chicken Tortilla Soup Cup, 14 ounces. Per 1-cup serving: 160 calories, 1.5 g fat, 0 g saturated fat, 10 g protein, 6 g fiber, 470 mg sodium.

Campbell’s Chunky Healthy Request Vegetable Soup, 18.8-ounce can (2 cups). Per cup: 120 calories, 1 g fat, 0.5 g saturated fat, 4 g protein, 4 g fiber, 480 mg sodium.

Campbell’s Select Harvest Light Vegetable with Pasta Soup, 18.6-ounce can (2 cups). Per cup: 120 calories, 1 g fat, 0 g saturated fat, 6 g protein, 8 g fiber, 960 sodium.

Amy’s Organic Soups Lentil Soup, 18-ounce can (2 cups). Per cup: 150 calories, 4.5 g fat, 0.5 g saturated fat, 8 g protein, 9 g fiber, 590 mg sodium.

Amy’s Organic Soups Lowfat Black Bean Vegetable Soup, 18-ounce can (2 cups). Per cup: 130 calories, 1.5 g fat, 0 g saturated fat, 6 g protein, 5 g fiber, 430 mg sodium.

found on webmd.com | Elaine Magee, MPH, RD, is the “Recipe Doctor” for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health.

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What’s Your Why?

Everything in life has a “why” associated with it …. Why you go to a certain grocery store, why you like a particular brand of coffee, why you work where you work …..

Our health also has a why. What’s your why? It changes throughout our lifetime, I believe. My why has evolved and continues to change as years pass.

When I was 8, I had open heart surgery. My “why” growing up was to remain healthy. I recall the doctor talking to me and stressing the importance of growing up healthy and active. As I became older, I understood that concept more clearly. I began to value my health and felt lucky to have no limitations. Not that I always made the healthy choices and I would veer off course from time to time, but I would always come back to my “why” and that would get me back on track.

Then, I became a mom … and my “why” changed and evolved. At that time, I wanted to set a good example; especially having a girl. I wanted to eat healthy, exercise and be a strong, positive role model. I wanted it to be a way of living …. Not a diet, not a binge, not a yo-yo lifestyle and I didn’t want her to learn bad habits – so many of our girls learn bad habits early and spend a lifetime being miserable. So, I made a lot of conscious decisions — I never had a scale in the home when she was young and I never talked about weight or being on a diet. I always made exercise and being active a daily part of our life and I always shared the idea of appreciating our good health, and bodies and treating them with respect; if we don’t, who will??? Now, time passes .. we continue to live as a healthy family. My daughter is 15 and my son is 12, so the challenges are different. Her, I’m trying to teach her to eat enough good calories and food to fuel her body and give her energy. Him, he’ll eat anything and everything, so I’m trying to make sure he adds some healthy options into his meat and potatoes wish-list! But, what I continue to stress is that it’s a lifestyle … living healthy and taking care of your body every day, for the rest of your life.

Now, I move into the future and my “why” continues to evolve. 2.5-years ago my mom was diagnosed with early on-set Alzheimer’s, at the young age of 60. While this disease is horrific, has no cure, and scientists don’t know what causes this or how to avoid it, study after study shows that exercise could be a benefit – Dr. Ronald Petersen, director of Alzheimer’s Research Center at Mayo Clinic, said on ABC: Regular physical exercise is probably the best means we have of preventing Alzheimer’s disease today, better than medications, better than intellectual activity, better than supplements and diet.” So, guess what …. I’m working hard to fight this disease. Right now, my “why” is really being terrified of getting this disease. And, if I can last another day, week, month, year — knowing who my kids are, knowing my husband, having my memories of our lifetime together … I’m doing everything I can do, now, to create my future – and that is my NEW “why”.

What’s your why? Use your why to improve your life. It can be so powerful! Many of my clients have shared their why with me: “because my dad had heart disease at an early age and now my daughter is getting older and I don’t want to be like him”, “I want to look good for my high-school reunion”, “I want to feel better and like looking in the mirror again”, “I’m tired of being fat”, “I want to be around as long as I can to enjoy my kids and grandkids”, “I want a good quality of life” …….

Use your why! Only you control you, only you can make the change. Decide to live better. Decide to use your why to motivate you.

My final “why” … to support people, to motivate people, to help YOU appreciate your health, your body and your future. I feel lucky to be a coach and love what I do!

Share your why below, email me and let me know if I can help!

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How to Use Shakeology in Your Daily Life

1. As a supplement meal: One of the best and most popular ways to use Shakeology is to prepare it as a healthy shake for breakfast, lunch or dinner. Shakeology formulas vary from 140-170 calories depending on the formula. Adding extra calorie dense ingredients like fruit, nut-butters, or milk gets you to a healthy caloric content that is both highly satisfying and nutritious.

2. Snack: Shakeology is an incredibly nutrient-rich snack, perfect for someone that’s doing an intense workout program like P90X. Since Shakeology doesn’t have much fat, its nutrients are put to use very quickly by your body. This makes it an ideal pick-me-up snack when you’re on the go. You can either make yourself a ½ scoop serving of Shakeology or a full scoop if you’re really famished. The key to losing weight is to eat small meals throughout the day, so if you feel like you’re getting hungry Shakeology is a good, convenient option; a Shakeology snack will keep your metabolism revved and your body burning fat.

3. Pre-Workout Supplement: If you’re doing an intense workout program, a good way to use Shakeology is as a pre-workout snack, taken about 1 hour prior to your warm-up. Your workout will help you get the most out of Shakeology, and Shakeology will help you during the latter part of your workout, especially if your glycogen stores have been slightly depleted.

4. Post-Workout Supplement: When it comes to a serious workout, one of the many reasons trainers like P90X’s Tony Horton and RevAbs’ Brett Hoebel recommend drinking Shakeology post-workout is because your body is in a state of depletion. Here are several reasons why Shakeology is a good post-workout supplement:

  • Calories: Many people make the mistake of eating too many calories afterward. The general range is 100 to 250 calories, post-workout. At 140 to 170 calories, Shakeology fills this requirement perfectly.
  • Protein: Protein is critical after a tough workout because it works to repair your muscles. With 15 to 18 grams of quality protein in each serving, Shakeology works great as a muscle building tool.
  • Replenish Electrolytes: The magnesium, sodium, vitamins, minerals, and enzymes in Shakeology will boost your electrolytes

5. Natural Energy Boost: Next time the 3 PM slump rolls around, make Shakeology; it’s better for an energy boost than a lot of energy drinks! While something like Red Bull® might give you more up-front punch, Shakeology will give you sustained energy because it’s providing nutrients your body needs to get things done, and it has a low glycemic impact, which helps keep blood sugar levels stable.

6. Late Night Sweet Cravings: Sometimes at the end of the day you crave something sweet; this happens to the best of us. Instead of grabbing something high in sugar and low in nutrition, whip yourself up some Shakeology with your favorite recipe. This Double Chocolate Recipe is sure to knock your chocolate craving out of the park: 1 scoop Chocolate Shakeology, 1 cup chocolate almond milk, 1 ½ cup ice. True, this isn’t the most opportune time to eat for weight loss – try to keep your larger meals earlier, so you have time to burn off the calories before bed; but drinking Shakeology is better than binging on cake or brownies!

7. Healthy Dessert: Finally, even the most dedicated dieter needs to let loose every now and then. There are plenty of creative dessert recipes you can make with Shakeology found right here on the blog, such as pies, peanut butter cups and easy chocolate mousse in the ‘Recipes’ category. The best part is all of the desserts have 70+ healthy ingredients in them. See, you can have your cake and eat it too!

Information found on Shakeology Blog.
Contact me or learn more at www.myshakeology.com/missykent

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Drop 10 Lbs Without Even Trying

Losing weight can be simple. It’s about portion size, how many calories you consume and exercise, how many calories you burn. Here are a few tips to help you lose 10 lbs.

Here are 10 super simple switcharoos that each cut 100 calories or more. Try just one every day, and you’ll lose at least 10 pounds in a year; steal two and you’ll drop more than 20!

  1. Swap 2 regular beers for 2 light ones. Saves 100 calories
  2. Order thin-crust pizza, not regular. Saves 151 calories per slice
  3. Take the top off a tuna sammy on sourdough; add a slice of lowfat Swiss cheese; nuke. Saves 137 calories
  4. Dress your salad with 2 tablespoons lowfat balsamic, not Caesar, and add 1 tbsp Parmesan. Saves 115 calories
  5. Munch on 1 cup air-popped popcorn, not chips. Saves 123 calories
  6. Exchange a whole egg in your omelet for 1 egg white, and trade full-fat cheddar for lowfat. Saves 142 calories
  7. Grease pans with cooking spray, not oil. Saves 100 calories
  8. Enjoy pasta with 1 cup tomato sauce and 1 tbsp Parmesan, instead of Alfredo. Saves 101 calories
  9. Have half a bagel instead of a whole one. That leaves room for 1 tbsp PB and 1 cup OJ. Saves 127 calories
  10. Top fro yo with fresh berries, and skip the chocolate chips and crumbled graham crackers. Saves 114 calories

By Lucy Danziger and the staff at SELF
Sep 09, 2011, self.com
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Broccoli Rabe, White Bean & Fontina Pasta

Use any vegetable in place of pungent broccoli rabe to make this a family-pleaser. Make it a Meal: round out the meal with a fresh salad of cherry tomatoes and cucumbers tossed with extra-virgin olive oil and balsamic vinegar. Serves 4

INGREDIENTS

8 ounces whole-wheat shells, fusilli or chiocciole
1 large bunc broccoli rabe, trimmed and cut into 1-inch pieces, or 8 cups baby spinach
1 1/2 cups vegetable broth, or reduced-sodium chicken broth
1 tablespoon all-purpose flour
2 tablespoon extra-virgin olive oil
4 cloves garlic, minced
1 19-ounce c cannellini beans, rinsed
2 tablespoon red-wine vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 cup shredded fontina cheese
2/3 cup Toasted Breadcrumbs, optional (see Tip)

COOKING DIRECTIONS

Step 1
Bring a large pot of water to a boil. Add pasta and cook, stirring occasionally, according to package directions. Stir in broccoli rabe (or spinach) during the last 2 to 3 minutes. Drain. Dry the pot.

Step 2
Whisk broth and flour in a small bowl until smooth. Heat oil in the pot over medium-high heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the broth mixture and bring to a simmer, whisking constantly, until it thickens, 3 to 4 minutes. Add beans, vinegar, salt and pepper and the pasta and broccoli rabe (or spinach). Cook, stirring, until the mixture is heated through, about 1 minute. Remove from the heat; add cheese, stirring until it melts. Serve immediately, topped with Toasted Breadcrumbs, if using.

RECIPE TIPS
Tip: To make toasted breadcrumbs, trim the crusts from 2 slices of whole-wheat sandwich bread. Tear the bread into pieces and process in a food processor into coarse crumbs. Toss breadcrumbs with 1 tablespoon extra-virgin olive oil and a pinch of salt in a small bowl. Cook in a large skillet over medium heat, stirring often, until golden and crisp, 3 to 5 minutes.

Recipe provided by EatingWell.com and located on www.acefitness.org


I believe healthy eating is important if you want to live healthy & be YOUR best.
About Missy: Living healthy comes naturally to me. I live it & love it so I enjoy educating, motivating and helping others to do the same. I was born with a heart condition and had open heart surgery at the age of 8. I grew up being active and playing sports and am thankful to have my health. I’ve been in the fitness industry industry over 18 years and am ready to help you with your fitness and wellness goals. Call or email Missy to get started. Visit my website; www.workoutwithmissy.com

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Macaroni Salad

Old-fashioned macaroni salad sometimes contains jarred pimientos, diced ham or pickle relish, but this version is simple and deliciously plain with fresh chopped celery, carrot and onion. A combination of low-fat mayo and sour cream lightens up the dressing, and whole-wheat elbow noodles, spinach and edamame add extra nutrients.

Ingredients

3 cups whole-wheat elbow noodles (14- to 16-ounce package)
3/4 cup low-fat mayonnaise
3/4 cup reduced-fat sour cream
2 teaspoons sugar
1 teaspoon salt
3/4 teaspoon celery seed
Freshly ground pepper to taste
3 stalks celery, finely chopped
3 carrots, shredded
1 small Vidalia or other sweet onion, finely chopped
1 cup baby spinach, chopped
3/4 cup frozen (thawed) edamame
1/3 cup shredded mild Cheddar cheese

Preparation

  • Cook noodles in a large pot of boiling water until tender, 8 to 10 minutes or according to package directions. Drain. Transfer to a large bowl to cool for at least 15 minutes.
  • Combine mayonnaise, sour cream, sugar, salt, celery seed and pepper in a small bowl.
  • When the noodles have cooled, add celery, carrots, onion, spinach, edamame and the mayonnaise mixture; stir well to combine.
  • Cover and refrigerate until cold, at least 2 hours. Taste and adjust seasoning with salt and pepper, if desired. Sprinkle with cheese just before serving.

Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 3 days.

Nutrition
Per serving: 190 calories; 7 g fat ( 2 g sat , 2 g mono ); 13 mg cholesterol; 28 g carbohydrates; 1 g added sugars; 7 g protein; 3 g fiber; 366 mg sodium; 215 mg potassium.
Nutrition Bonus: Vitamin A (60% daily value) | Carbohydrate Servings: 2 | Exchanges: 1 1/2 starch, 1 vegetable, 1 fat

Recipe From EatingWell:  July/August 2011, www.eatingwell.com

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