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Fight your bad cravings

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Fight your bad cravings 👊

It takes 2750 jumping jacks to burn off a banana split

420 lunges to burn off a kit-kat bar

1000 crunches to burn off a milkshake

800 squats to burn a bag of lays

Is that ten minute satisfaction really worth it? Definitely not! Work out so you can feel good about yourself and be healthy, not so that you can burn off your bad cravings! Eat smart!

“The most important meal of the day” breakfast

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Greek yogurt, chia seeds, buckwheat, hemp seeds, pumpkin seed granola, almonds, blueberries, bananas, raspberries, topped with honey 😋

Yea yea yea, we all always hear about how breakfast is soooOooo important and how it’s the most important meal of the day and blah blah blah. But seriously, It’s the meal that most of us are either too tired for, would rather get a few extra minutes of sleep instead of having, or skip to “save cals”. When most of us were younger (elementary school days) we were usually forced to have breakfast by out parents before school and if you were anything like me the LAST thing I wanted to do before going to “annoying school” was have any kind of cereal, toast, anything! Little did we know our parents only just wanted the best for us (cliche statement, I know), along with all the repetitive typical things you hear about breakfast every day.

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SQUAT! It does the body good

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SQUAT! It does the body good

Struggling with a pancake booty? Well I got the right solution for you! And that my friends is, yes, squatting. I know you probably hear that everyday and may have tried doing a million different “squat challenges”, but the key in doing squats is that LESS is MORE. The problem with squat challenges is that they tell you to do 70- outrageous numbers of squats. When you do squats in high reps it’s usually done with little to no weights. Light weights + high reps= Toning your butt. Low reps + high weights= building mass. So instead of doing 100 squats with five pound dumbbells, try doing 5 sets of 5 squats with 50 pounds. Take short breaks between each set of squats (throw in a few weightless side squats, LOVE those) and try to increase your weights as much as you can! Challenge yourself and start at a higher weight every time you go to the gym and you will be rockin that book shelf back side in no time. Keep your toes straight, feet shoulder width apart, DO NOT arch your back, and get that ass to the grass!

Very Berry Low Cal Mojito

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The weekend has finally come to an end which means (for most of us) that we have consumed a pretty fair amount of alcohol. As most of us may know mixing alcohol with a healthy diet doesn’t really go that well together but it’s something we mostly choose to neglect. Fortunately, there’s many healthier alternatives to drinking that we should definitely consider before completely ignoring the topic! Above is a drink I made on saturday night that was absolutely delicious!

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In this drink I muddled mint leaves at the bottom, added blueberries, cucumbers, raspberries, ice, and skinny girl mojito with a splash of lime. It was delicious, refreshing, and I had a lot to snack on when it was all done! 😉

Drinking When You’re Out

Obviously when you’re out at a bar or a club you’re not going to ask for a skinny girl mojito (unless your eating at a mexican restaurant and they have skinny margs!) but there are many other alternatives. Getting a vodka tonic with a splash of lime is definitely your best bet. Here are some of the calories in my personal favorite drinks:

1 Jäger shot: 111 calories, aanddd that is without the monster.

Moscato wine: 123 calories per 5 oz. glass, but really who only fills their glass with 5 ounces?

Corona Extra: 148 calories per beer.. let’s just make that an easy 444 because you know you’ll at least have three.

Seriously guys?! All these calories in one night can add up to a serious brownie sundae with chocolate sauce all over it and maybe even some caramel! A brownie sundae or two (7 oz.) glasses of wine? The choice is yours. But please stay away from adios motherf*rs, long island iced teas, and all those other sugary drinks, unless a really cute guy brings you one to spark up a conversation, that is the ONLY exception. Then if the conversation continues to a second drink, ask for a vodka tonic! Here is an awesome website to open your eyes to the calorie content of your every weekend night drinks! Enjoy and drink smart!

Www.Getdrunknotfat.com

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Get up and RUN!

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Get up and RUN!

Getting motivation to work out after you haven’t worked out in a long time can be extremely difficult. Sad to say but something that can definitely motivate you is buying some new work out gear. Buying a cute pair of yoga pants, a cute workout top, or new shoes will motivate you to put those bad boys on and to use! I just received these NikeIds in the mail and I could not wait to put them on and get to the gym. So get your butt off the couch, go to your local mall, and get some good stuff!

Refreshing and Healthy Grilled Veggie and Chicken Salad!

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image7During the summer there’s nothing like a refreshing, fresh berry salad to cool you off during the heat right?  I know it’s starting to shift into “grilled cheese and tomato soup” weather and a salad doesn’t sound as comforting, but that’s only because you haven’t tried this amazing recipe yet! (Put the grilled cheese and tomato soup down! Loaded with saturated fats, creams, and calories.) This salad has just the right amount of hot, comforting ingredients without taking the crisp, refreshing-ness out of a salad that we all know and love! 

The Recipe

Serving Size: 4

Ingredients: 1 large eggplant, 1 large red onion, 2 bell peppers,  3 zucchinis, 1 clove of garlic (if you’re a garlic lover like me), mixed green salad mix, 4 chicken breasts, 2 avocados, 3/4 cup balsamic vinegar, 1/4 cup olive oil, 1 tbsp dijon mustard, 1 tbsp pine nuts (per salad), 1 tsp. low fat parmesan (per salad), salt and pepper.

1. Preheat  your oven to 350 degrees Fahrenheit

2. Rinse all the vegetables and skin the eggplant

3. Dice all the vegetables so that they’re relatively the same size and finely chop the garlic. Marinate the chicken breast in a bowl with a little bit of olive oil, salt, and pepper

4. Get a sheet pan and sprinkle olive oil evenly all over the surface and spread the vegetables and garlic on. Get another small sheet pan and add the chicken breastimage

5. Sprinkle salt and pepper on the veggies and place in the oven for 10-15 minutes (until the eggplant is nice and soft)! Place the chicken in the oven as well and make sure it’s on the rack below the veggies so we can prevent cross contamination! Leave the chicken in the oven for 20-25 minutes or until it reaches 180 degrees or feels very firm.

6. While the vegetables and chicken are cooking, were going to make the vinaigrette! Mix the balsamic vinegar and olive oil into the same container and add the dijon mustard so that it can stabilize. Add salt and pepper to taste.

7. Wash your mixed greens

 8. Once the goodies in the oven are done cooking remove them and let them rest for five minutes!

9. Mix your mixed greens with the vinaigrette, add the vegetables, chicken breast , and slice a half an avocado on top of each salad.

10. Sprinkle the parmesean and pine nuts on top and enjoy! 😊

10 Reasons You Should Get Green Tea Over a Latte!

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Benefits of Drinking Green Tea

1. Weight loss (boosts your metabolism like crazy!)

2. Helps your skin from wrinkles, aging, and sun damage

3. Promotes happiness 🙂

3. Helps prevent tooth decay

4. Helps protect against heart disease

5.Helps with stress and anxiety

6. Reduces the risk of esophagael cancer

7. Helps prevent parkinson’s and alzheimer’s 

8.  Reduces bad cholesterol and high blood pressure

9. Anti-bacterial and anti-viral

10. Helps with diabetes

So the next time you walk into your local Starbucks think again before you order a fatty, creamy, vanilla latte or a caramel macchiato. Lattes are high in fat, sugar, and calories and don’t have many health benefits! Trust me I know how good it feels to order a Java chip frap or a chai tea latte first thing in the morning but the feeling is only temporary. Drinking green tea helps you feel rejuvenated, and healthier. From drinking only one to two cups of green tea a day you can burn up to 70 calories!

Here are the nutritional facts of a cup of everyones seasonal favorite a grande “pumpkin spice latte” vs. a grande green tea from Starbucks.

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47g of sugar, 49g of carbs?! That is a serious meal right there! A big mac is 47 g of carbs. So the next time you stop in to grab a pumpkin spice latte, just imagine your self drinking a big mac, and then some. NOT WORTH IT!

I know green tea is obviously not as exciting of a drink and it took me a while to get into the  groove of liking it but there are many ways you can spice it up. Add some almond milk, stevia and vanilla extract and you got yourself a delicious green tea latte! Add lemon and stevia for a more refreshing drink. If you’re feeling like having an extremely healthy drink add chia seeds, ginger, and lemon. SO good for you!

Mini pumpkin, pecan, apple pies.

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Mini pumpkin, pecan, apple pies.

So as the holidays roll around I feel like it is only more than appropriate to make a pie. Because really.. what makes you feel more in the season than having a warm helping of grandmas apple pie?! And the most difficult part for all pie lovers out there is picking a pie to make/eat (the yearly Thanksgiving dessert struggle).. I mean come on! Apple, pumpkin, or pecan?! Those all sound so amazing, I couldn’t help but combine them! The thing is that we all don’t notice about the millions of pie slices that we’re consuming after thanksgiving dinner is that each piece of pie is LOADED with calories and bad sugars. Let’s be real, with winter being right around the corner and “bikini season” being long gone we all start to gradually care a little bit less about the calories we’re consuming and all start to get a little more comfortable with our nice winter sweaters that we’re growing. But what we don’t notice is that making these unhealthy treats into healthy treats is SO, So easy! And not only are they easy to make but you don’t have to suffer with that gross/guilty feeling that you get after eating a bad meal, but instead you’ll feel good and guilt free.

Mini pumpkin, pecan, apple pie recipe!

The Recipe!

So since this is a three in one pie were obviously going to have to make three different batters than layer them up at the end!

Pumpkin pie:
-1 can of pumpkin purée (15oz. Or 2 cups fresh)
-1/2 cup unsweetened almond milk
-1 tsp vanilla extract
-3 egg whites
-1 1/2 tsp. pumpkin spice
-1 tsp cinnamon
-1 tsp baking powder
-1/2 tsp salt
+ Stevia to taste! (Either one packet, a teaspoon, or however much you desire depending on your sweet tooth!)
* if you feel like doing something a little unordinary, add 2 tbsps of peanut butter to this mix. SO good!

Mix it all together and refrigerate while making the other pie fillings.

Pecan pie “crust”:
-2 cups raw quartered pecans
-2 tbsp agave
-2 tbsp honey
– 2 egg whites

Mix it all together thoroughly. The texture should be sticky. Refrigerate.

Apple pie topping:
– 2 Granny Smith or Fiji apples (depending on the sweetness you desire, granny is more bitter)
-1 tsp cinnamon
-1 tsp stevia

Core and pit the apples then slice them into thin slices.
Boil two cups of water over a stove and add the apples in the boiling water along with the cinnamon and stevia. Stir.
As soon as the water evaporates remove the apples off the heat.

Preheat your oven to 350 degrees F.
Get a muffin/cupcake pan and put coconut oil along the pan so the mini pies won’t stick! (You can also make this recipe into one big pie if you don’t have a muffin pan) First add the pecan crust evenly, then add the pumpkin filling, and top it with the apples! Place in oven for 15-20 minutes, cool and serve with a light whipped cream and sprinkle with cinnamon!