tag:blogger.com,1999:blog-48339518074111429772024-03-13T00:47:58.568-07:00Low Calorie Eating Choices Coachcoaching better choices in fitness, food, and fashionChoices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.comBlogger68125tag:blogger.com,1999:blog-4833951807411142977.post-3343836807232862452015-07-26T09:53:00.002-07:002015-07-26T09:53:43.144-07:00<script src="http://feeds.feedburner.com/choicescoach?format=sigpro" type="text/javascript" ></script><noscript><p>Subscribe to RSS headline updates from: <a href="http://feeds.feedburner.com/choicescoach"></a><br/>Powered by FeedBurner</p> </noscript>Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com0tag:blogger.com,1999:blog-4833951807411142977.post-15918840756372930902015-03-03T16:14:00.002-08:002015-03-03T16:14:31.523-08:00Choices Coach: Weight Loss Menu Guide<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.amazon.com/Choices-Coach-Weight-Loss-Guide/dp/1505856892/ref=sr_1_1?s=books&ie=UTF8&qid=1425422504&sr=1-1" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9QDatlF5wSefsvlT1EE6YZVTqACxkiCSsGNJ30_89eKedN5GPvkwU56WzM9WhbXyzeDvzRiYQRGNf5qMiIhKXRJXsQSDsGD7-T8srAxU5jhw05QEQU-SSOVbrtIIj3mllZNm4fpkmRY0/s1600/amazon+choices+coach+cover.jpg" height="400" width="250" /></a></div>
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I am excited and proud to announce that my book is finally finished!</h3>
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<span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 14px; line-height: 22.3999996185303px;">Have you found it difficult to adhere to a diet? Are you tired of counting calories or tracking points? This is an easy meal planning guide to help you make better choices whether you are dining out or eating at home. Choices Coach takes the guesswork out of planning low-calorie meals. There are no complicated rules. All you have to do is choose meals from the menu provided. The calorie counting has already been done for you.</span><br />
<span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 14px; line-height: 22.3999996185303px;"><br /></span><span style="color: #333333; font-family: Arial, sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 22.3999996185303px;">Here is a sample excerpt:</span></span><br />
<span style="color: #333333; font-family: Arial, sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 22.3999996185303px;"><br /></span></span><span style="color: #333333; font-family: Arial, sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 22.3999996185303px;">"</span></span>I have written this book to make calorie counting less of an issue. The book can be used as a tool to plan your meals. Imagine that this book is your selected menu when dining out. The key is to plan ahead and make healthier choices. I recommend planning three meals per day plus one or two snacks. If you are trying to lose weight, then limit yourself to one snack until you reach your goal weight. If you are working out vigorously, then definitely add the second snack to keep up your energy.<br />
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How does it work? There is a calorie budget set for each meal of the day. Then I have supplied several meal choices that fall within that budget."</div>
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<span style="color: blue;">Want to READ more?</span></h3>
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<a href="http://www.amazon.com/Choices-Coach-Weight-Loss-Guide/dp/1505856892/ref=sr_1_1?s=books&ie=UTF8&qid=1425422504&sr=1-1" target="_blank"><span style="color: red;">Choices Coach: Weight Loss Menu Guide by Sara Moser</span></a></h3>
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<span style="color: blue;">Available now on Amazon for $7.99.</span></h3>
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KINDLE VERSION COMING SOON!</h4>
Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com1tag:blogger.com,1999:blog-4833951807411142977.post-5952099871171418992014-12-16T18:33:00.002-08:002014-12-16T18:35:36.053-08:00Low Calorie Eating is Now Choices CoachMy blog, lowcalorieeating.blogspot.com has been changed. It has moved to <a href="http://choicescoach.blogspot.com/">choicescoach.blogspot.com</a>.Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com0tag:blogger.com,1999:blog-4833951807411142977.post-47331717427229131532014-12-16T04:00:00.000-08:002014-12-16T19:56:48.671-08:00Choosing The Right Yoga Pants<div xmlns="http://www.w3.org/1999/xhtml"><div style="margin: 0 auto; width: 600px;"><div style="position: relative;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.polyvore.com/yoga_pants_to_flatter_every/set?.embedder=12733817&.svc=blogger&id=143195081" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: left;" target="_blank"><img alt="Yoga Pants To Flatter Every Body" border="0" src="http://cfc.polyvoreimg.com/cgi/img-set/.sig/TBebS1GwFEWkxDOCD2HGKg/cid/143195081/id/wkEYRKmD5BGtx_6NZFZllw/size/c600x318.jpg" title="Yoga Pants To Flatter Every Body" /></a></div></div></div><br /><div style="text-align: center;"><small><a href="http://www.polyvore.com/yoga_pants_to_flatter_every/set?.embedder=12733817&.svc=blogger&id=143195081" target="_blank">Yoga Pants To Flatter Every Body</a> by <a href="http://choicescoach.polyvore.com/?.embedder=12733817&.svc=blogger" target="_blank">choicescoach</a></small><br /><br /><div style="text-align: justify;">Choosing the right pair of yoga pants is like choosing the right pair of jeans. The wrong pair will highlight everything you would rather hide. However, the perfect fit will accentuate your assets and minimize your insecurities.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">The first step is choosing high-quality, athletic fabrics that add compression. Compression will hide a world of sins. This doesn't mean buying cheap pants that are too tight and looking like a stuffed sausage. Compression has to do with the quality of the fabric and the placement of the seams so that you get that sucked-in effect. The second step is making sure the pants pass the butt test. That means that when you bend over in your downward dog you aren't mooning the entire class or showing off your new lacy thong. It doesn't matter what size you are. The wrong fabric can become sheer when stretched in downward dog. If it doesn't pass the butt test, then it shouldn't be worn to the gym. There are lots of brands to choose from, but my go to pick is Athleta. Their pants have great quality fabrics, excellent compression, and they always pass the butt test.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">The final step is choosing the right pants to flatter your body.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><br /></div></div><div style="margin: 0 auto; width: 600px;"><small></small><br /><div style="padding-top: 16px;"><div style="clear: both; margin: 0em; padding: 0px;"><small><a href="http://www.polyvore.com/cgi/thing?.embedder=12733817&.svc=blogger&id=120777802" rel="nofollow" target="_blank"><img align="left" src="http://ak1.polyvoreimg.com/cgi/img-thing/size/s/tid/120777802.jpg" height="50" hspace="4" style="background-color: white; border: 1px solid #cccccc; margin: 0 8px 8px 0; padding: 2px;" width="50" /></a></small></div><div style="margin-bottom: 8px; text-align: left;"><br /><h4><a href="http://www.polyvore.com/cgi/thing?.embedder=12733817&.svc=blogger&id=120777802" rel="nofollow" target="_blank">Straight pants Athleta</a><small>athleta.gap.com</small></h4><span style="font-family: inherit;">Straight pants are the most universally flattering for most body types. They add length to short legs and minimize hips creating a long straight line.</span><br /><br /><small><br style="display: none;" /></small></div><br /><div style="clear: both; margin: 0em; padding: 0px;"><small><a href="http://www.polyvore.com/cgi/thing?.embedder=12733817&.svc=blogger&id=126218765" rel="nofollow" target="_blank"><img align="left" src="http://ak1.polyvoreimg.com/cgi/img-thing/size/s/tid/126218765.jpg" height="50" hspace="4" style="background-color: white; border: 1px solid #cccccc; margin: 0 8px 8px 0; padding: 2px;" width="50" /></a></small></div><div style="margin-bottom: 8px; text-align: left;"><br /><h4><span style="font-size: small;"><small><a href="http://www.polyvore.com/cgi/thing?.embedder=12733817&.svc=blogger&id=126218765" rel="nofollow" target="_blank">Revelation Pant | Athleta</a></small><small>athleta.gap.com</small></span></h4><span style="font-family: inherit;">Flared leg pants are best for long legs. They create curves and shape for bird legs and boyish figures too. Stay away from this style if you have large hips. It will only make them look bigger.</span><br /><br /><small><br style="display: none;" /></small></div><br /><div style="clear: both; margin: 0em; padding: 0px;"><small><a href="http://www.polyvore.com/cgi/thing?.embedder=12733817&.svc=blogger&id=126219333" rel="nofollow" target="_blank"><img align="left" src="http://ak1.polyvoreimg.com/cgi/img-thing/size/s/tid/126219333.jpg" height="50" hspace="4" style="background-color: white; border: 1px solid #cccccc; margin: 0 8px 8px 0; padding: 2px;" width="50" /></a></small></div><div style="margin-bottom: 8px; text-align: left;"><h4><span style="font-size: small;"><small><a href="http://www.polyvore.com/cgi/thing?.embedder=12733817&.svc=blogger&id=126219333" rel="nofollow" target="_blank">In Fusion Pant | Athleta</a></small><small>athleta.gap.com</small></span></h4><small><span style="font-size: small;">To minimize the appearance of large thighs choose a straight cut with a loose fit. This will create a nice long line from the hip to the ankle without accentuating the thighs. Stay away from large prints. Choosing details like pockets or prints at the waistline will draw the eye up away from the thighs.</span></small><br /><small><span style="font-size: small;"><br style="display: none;" /></span></small></div><br /><div style="clear: both; margin: 0em; padding: 0px;"><small><a href="http://www.polyvore.com/cgi/thing?.embedder=12733817&.svc=blogger&id=126218902" rel="nofollow" target="_blank"><img align="left" src="http://ak2.polyvoreimg.com/cgi/img-thing/size/s/tid/126218902.jpg" height="50" hspace="4" style="background-color: white; border: 1px solid #cccccc; margin: 0 8px 8px 0; padding: 2px;" width="50" /></a></small></div><div style="margin-bottom: 8px; text-align: left;"><h4><span style="font-size: small;"><small><a href="http://www.polyvore.com/cgi/thing?.embedder=12733817&.svc=blogger&id=126218902" rel="nofollow" target="_blank">Zebra Chaturanga™ Tight | Athleta</a></small><small>athleta.gap.com</small></span></h4>To add shape to bird legs you can play with horizontally striped prints on the lower half. Horizontal stripes make everything look bigger, so women with larger thighs beware.<br /><small><br style="display: none;" /></small></div><br /><div style="clear: both; margin: 0em; padding: 0px;"><small><a href="http://www.polyvore.com/cgi/thing?.embedder=12733817&.svc=blogger&id=126218953" rel="nofollow" target="_blank"><img align="left" src="http://ak2.polyvoreimg.com/cgi/img-thing/size/s/tid/126218953.jpg" height="50" hspace="4" style="background-color: white; border: 1px solid #cccccc; margin: 0 8px 8px 0; padding: 2px;" width="50" /></a></small></div><div style="margin-bottom: 8px; text-align: left;"><h4><span style="font-size: small;"><small><a href="http://www.polyvore.com/cgi/thing?.embedder=12733817&.svc=blogger&id=126218953" rel="nofollow" target="_blank">Flare Chaturanga Tight | Athleta</a></small><small>athleta.gap.com</small></span></h4>Camouflage the appearance of cellulite by choosing dense, small prints in medium to darker colors. Stay away from lighter colors on bottom, because the light will pick up each dimple like a spotlight.<br /><br />I hope that simplifies choosing the right yoga pants to flatter your shape. Questions and comments from readers are always welcome. I would love to know what your favorite brands are in active wear!<br /><br />Fit > skinny,<br /><br />Sara<br /><small><br style="display: none;" /></small></div></div></div></div>Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com1tag:blogger.com,1999:blog-4833951807411142977.post-1440995380276376742014-12-14T11:49:00.000-08:002014-12-16T19:56:48.709-08:00Introducing Fitness and Fashion<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx3rOKQ-7o6TQg3Q8vqPvQ-94xjU-cuX5ltS9qch8C25LYKHh8iCw02aUst0Tu-QQGlkiTYhNrfzPf7U_DWAdwS66zMf7THg-4QAeN9E3syN3F8oMf3QP-l0Efr9WPbBoaxVv4rR8E0XA/s1600/Sara+Moser+Fashion.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx3rOKQ-7o6TQg3Q8vqPvQ-94xjU-cuX5ltS9qch8C25LYKHh8iCw02aUst0Tu-QQGlkiTYhNrfzPf7U_DWAdwS66zMf7THg-4QAeN9E3syN3F8oMf3QP-l0Efr9WPbBoaxVv4rR8E0XA/s1600/Sara+Moser+Fashion.jpg" height="473" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Looking Fabulous for Brunch! In the West Bottoms of Kansas City</td></tr></tbody></table><div><br /></div><div><br /></div><div>Low Calorie Eating is officially changing over to <a href="http://www.choicescoach.com/" target="_blank">Choices Coach</a>. When I explain the changes that I'm making it will all make sense. I am so excited to tell you that I am going to start blogging more about fitness and fashion. I've devoted many a blog to the subject of low-calorie eating, and I'm almost finished with my book (Coming Soon!). I will continue to write about food, but I am going to add on more information about my other great loves. It just makes sense to write about fitness, since I'm a personal trainer. Duh! I've been a little slow on this one. Fashion, on the other hand, has been a great love in my life since I was a little girl. It just makes sense to incorporate this part of me into my blog. More on that in a minute.</div><div><br /></div><h4>I'm a personal trainer, so why haven't I posted much about my workouts?</h4><div><br /></div><div>Like I told you in a previous post, I have lost 30 lbs. over the past year. I didn't really blog that much, because I was too busy doing. Working out like a beast takes a lot of time and devotion. Now that I'm much closer to my goal weight I can make time to share some of my workouts with you. I write workouts all the time for clients and for the classes that I teach at <a href="http://www.theyardsathleticclub.com/" target="_blank">The Yards Athletic Club</a>. I can't wait to start sharing them with you, so we can start achieving results together.</div><div><br /></div><h4>Why fashion.....?</h4><div>My love of fashion is nothing new. It's just new to this blog. All through high school I spent countless hours sketching fashion designs. I constantly said I was going to be a fashion designer. Fast forward a bit. Later I studied fashion design classes at Lindenwood University in Saint Charles, MO while I was working on my masters. Once I finished school I started an online clothing boutique called Everything Chic. Several years later I became a buyer for Payless Shoe Source. I love shoes, but I wasn't really cutout for the corporate world. After quitting Payless, I worked for a boutique and a gym until I could figure things out (Ginger & Maryann and Body Boutique, respectively). Thus, a trainer I became. That's the short version.</div><div><br /></div><h4>.....Why now?</h4><div><br /></div><div>Now that I have lost so much weight I realize how much an influence fashion has on feeling good. A workout can change your mood, and so can your outfit. Your clothing can also tell a lot about how you feel about yourself and your body. No matter where you are towards reaching your goals you can dress in clothes that flatter and fit your body.</div><div><br /></div><div>Choices Coach will be about all three of my passions: fashion, fitness, and food. My goal is to coach better choices in all three areas to complete the overall picture of looking and feeling your best. Subscribe by e-mail, and never miss a post.</div><div><br /></div><div>Fit > skinny,</div><div><br /></div><div>Sara </div><div><br /></div><div>P.S. Check back Tuesday! The post will be about choosing the right yoga pants to flatter your shape.</div>Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com1tag:blogger.com,1999:blog-4833951807411142977.post-55522437548840069202014-12-08T08:02:00.000-08:002014-12-16T19:56:48.721-08:00Pumpkin Spice Oatmeal Under 200 Calories<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0i0t35AtwXYNxQvE6A5XNlQU02qhP87giR4rbKAPsMoO0rNRuNQ3gSIfvIagoAme2N0gNK0dBW6ox8_3FuMThGXpbl2PbFgcrmLtCYyO6no-rMyTA5Z422Mc0Oqn3ffDoNcwIK39V1nU/s1600/Pumpkin-Spice-Oatmeal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0i0t35AtwXYNxQvE6A5XNlQU02qhP87giR4rbKAPsMoO0rNRuNQ3gSIfvIagoAme2N0gNK0dBW6ox8_3FuMThGXpbl2PbFgcrmLtCYyO6no-rMyTA5Z422Mc0Oqn3ffDoNcwIK39V1nU/s1600/Pumpkin-Spice-Oatmeal.jpg" height="270" width="320" /></a></div><br /><br />One of my favorite things about the holidays is pumpkin desserts. I indulged in my mom's delicious, homemade, gluten-free pumpkin cake roll over Thanksgiving. I have no idea how many calories that was, but it was worth <a href="http://www.huffingtonpost.com/2013/12/12/12-days-of-fitness_n_4277152.html" target="_blank">working out a little harder</a> from now until Christmas. Since I can't eat that everyday, I became inspired to turn my morning oatmeal into a pumpkin pie spiced, low-cal confection. It's no pumpkin cake roll, but it's still pretty darn good.<br /><br /><h3>Ingredients</h3><br />1 Plain Instant Oatmeal Packet<br />1 Tbsp. Country Pumpkin Butter (I used Dickinson's brand.)<br />1 tsp. White Chocolate Morsels<br />1/4 cup water, boiling<br />Pumpkin Pie Spice, season to taste ( I used 2 dashes.)<br />2 Tbsp. Whipped Topping (optional)<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTAkDBhsECjqmYEz3GFyLuBhL2TluSVmGdWPPH9G5N_ETEeOK4StE19IXdUgeQJoO3U_0PXPNyU5SJ6qISl8grUnmE5IV2X7XuNJDOz8PN6JBdvmIEQGiTVtd4fCxoPFzZ4lbmWVmJx80/s1600/pumpkin+butter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTAkDBhsECjqmYEz3GFyLuBhL2TluSVmGdWPPH9G5N_ETEeOK4StE19IXdUgeQJoO3U_0PXPNyU5SJ6qISl8grUnmE5IV2X7XuNJDOz8PN6JBdvmIEQGiTVtd4fCxoPFzZ4lbmWVmJx80/s1600/pumpkin+butter.jpg" /></a></div><br /><br /><h3>Directions</h3><br />Mix the pumpkin pie spice and oats. Then add the pumpkin butter and white chocolate morsels. Add most of the boiling water and mix. The boiling water will melt the white chocolate. Mix until it's creamy. I like my oatmeal to be the consistency of cookie batter. If you don't like it that way, then add more boiling water. If you accidentally add too much water you can cook it for 20-30 seconds in the microwave, and it will thicken up. Let the mixture sit for a minute so that the oats have time to absorb the water. Top with the whipped topping, and enjoy!<br /><br /><h4>Total Calories 195</h4><br /><ul><li>Fat 6g</li><li>Carbs 32.5g</li><li>Fiber 3g</li><li>Sugar 12g</li><li>Protein 5g</li></ul><br /><br /><br />Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com0tag:blogger.com,1999:blog-4833951807411142977.post-43938013145536135402014-11-27T06:00:00.000-08:002014-12-16T19:56:48.766-08:00Thankful I've Lost 30 Pounds<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwiXUWSZj6ZwLnQfRlpriVeWEQQWQhb6xdPuE7I2tN3tLDXuvanelkmoVl0BPRVbMUEEPNDZ2gpzinFtQ-9BeDYi3Q1Ijr1VtVrQU6Z9xAJdKfkHTLoK5sB-IrYhkKAH_4ehqc_cjKLoI/s1600/Before-After-Sara.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwiXUWSZj6ZwLnQfRlpriVeWEQQWQhb6xdPuE7I2tN3tLDXuvanelkmoVl0BPRVbMUEEPNDZ2gpzinFtQ-9BeDYi3Q1Ijr1VtVrQU6Z9xAJdKfkHTLoK5sB-IrYhkKAH_4ehqc_cjKLoI/s1600/Before-After-Sara.jpg" /></a></div><div style="text-align: center;"><br /></div><br />Thanksgiving is a time to feast and reflect on what you are thankful for, and I am thankful that I have lost 30 lbs. over the past year......Oh yeah, I'm thankful for my family, my friends, my safety, my shelter, and all of the other important things in life, too. Let's get back to what this blog is really about though, weight loss/management. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAMT4t3CRV1mCcasXYSA-piBP4uQmol6rXNEiVV01HcL5O8BruWjiIKWvUn5raZkeJQGEXHBZF7Hp5PcsHfTsDDodegEIoGPs4i-jpqJDfEUFChyphenhyphenELBrZoQJT4aCEfOdleHUYVP-h17Lw/s1600/Then-and-Now.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAMT4t3CRV1mCcasXYSA-piBP4uQmol6rXNEiVV01HcL5O8BruWjiIKWvUn5raZkeJQGEXHBZF7Hp5PcsHfTsDDodegEIoGPs4i-jpqJDfEUFChyphenhyphenELBrZoQJT4aCEfOdleHUYVP-h17Lw/s1600/Then-and-Now.jpg" /></a></div><div style="text-align: center;"><br /></div><br />How did a person that is a low-cal blogger/personal trainer/health coach even have 30 lbs. to lose in the first place? <br /><br />Well, let me explain that before you decide that I have lost all credibility. Life happened. Stress overtook me. I suppose I let it overtake me or, rather, consume me. I kind of gave up on myself for awhile. My wake up call was a picture. It's always a picture. My face looked fatter. I didn't recognize myself anymore. There were a lot of tears. There was a lot of self-loathing and shame. When I was almost done feeling sorry for myself I decided to do something about it. Over the past year I have recorded my calories on the Lose It! app. I can't say that I did it religiously, but I can definitely tell you that when I stopped tracking I hit weight loss plateaus. I also increased my workouts tremendously. On average, I worked out 6-8 hours per week. At this point, I may have lost your interest. You may be thinking, "Eight hours!? Ain't nobody got time for that!!!!" I can't resist an opportunity to quote Sweet Brown. Please stay with me, folks. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY198UsQFR3treOv2KmIZEU-q6K3Gv06TwcZH34XxMWWZhJffsXJGnO19keoSiw2Z8ko2qmIPjp4ugx8VACykxNdRPjKPtR_b9wAX7DJPPr3-Yd9HGTMisNiLbeASITuCYERIQpRzLkXg/s1600/Sara-Split-Squat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY198UsQFR3treOv2KmIZEU-q6K3Gv06TwcZH34XxMWWZhJffsXJGnO19keoSiw2Z8ko2qmIPjp4ugx8VACykxNdRPjKPtR_b9wAX7DJPPr3-Yd9HGTMisNiLbeASITuCYERIQpRzLkXg/s1600/Sara-Split-Squat.jpg" height="320" width="234" /></a></div><div style="text-align: center;"><br /></div><br />Does it help that I am a personal trainer? Of course. Does it help that I work at a <a href="http://theyardsathleticclub.com/" target="_blank">gym</a> part-time, as well? Of course. Does that mean that you can't do the same? No. However, it may be more realistic to shoot for 5-6 hours per week. Think of the time that you spend on leisurely activities like watching TV, reading, etc. You get 24 hours in a day. Let's do the math for a super busy schedule:<br /><br /> 8 hours sleep<br /> 1 hour shower & get ready<br /> 10 hours work/juggling kids<br /> 2 hours traffic<br /> 2 hours food prep/eating<br /><u>+1 hour TV or Workout</u> (How about combining both?)<br /> 24 hours<br /><br />Sounds exhausting. It's hard. I get it. What's also hard is living in an unhealthy body. It doesn't have to be an hour per day everyday. It could be split up however you please. I tend to workout 2-3 hours on both Tuesdays and Thursdays, 1 hour on Saturday or Sunday, and 30-50 minutes on Mondays and Wednesdays. I always take a minimum of one day off for recovery. If you haven't been exercising at all, then focus on trying to exercise 30 minutes per day. Even just 30 minutes a day can dramatically improve your overall health, and impact/prevent diabetes, hypertension, and cardiovascular disease. <br /><br />I am still working out at least 6 hours a week, and I am now 5-10 lbs. away from my goal weight. I haven't blogged in quite some time, but I'm back. You have goals. I have goals. I want to help. Let's embark on this journey together. Over the next several weeks I am going to be adding some exciting changes to my blog. I'm going to be changing the look, logo, and name. I will be adding fitness tips, workouts, and motivation. In addition, over the next couple months I intend to finish my book that I have been teasing for years. I'll let you know when it's finished.<br /><br />I'd love to hear from you about your fitness/weight loss journey. What are you thankful for this Thanksgiving?<br /><br /><div class="separator" style="clear: both; text-align: center;"></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWzw5CSlYZ2q4qEj31qf51hGzbEJR16Vg6b8Xw0wtxVHo4YRIekn-SWKrerPz9W6UtqYglk69G6wzLcbaCZD3eTNVAnZFnPusenHvfbpZq2-2DRdFFO1gbBJAHzQoAC_LyP0L4fFgt-Hs/s1600/Signature.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWzw5CSlYZ2q4qEj31qf51hGzbEJR16Vg6b8Xw0wtxVHo4YRIekn-SWKrerPz9W6UtqYglk69G6wzLcbaCZD3eTNVAnZFnPusenHvfbpZq2-2DRdFFO1gbBJAHzQoAC_LyP0L4fFgt-Hs/s1600/Signature.gif" /></a></div><br /><br /><br /><br /><a href="http://choicescoach.com/">choicescoach.com</a>Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com0tag:blogger.com,1999:blog-4833951807411142977.post-85887260032809447002014-03-06T09:33:00.000-08:002014-12-16T19:56:48.824-08:00Fast Food Breakfast 400 Calories & Under<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtDWRxdDEa5o8rBYclwoiOwFI4jkFtYu-9svsFrhgojkn7c_d3DWtOBS9MputQJBWFv7fHC8ahSqSRQJvCr2WLf6wHqrlR_u-e76hGFkvBcxCzhQUYJsuAzv9E_fWgilLr9mqdUPO8iV4/s1600/blog+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtDWRxdDEa5o8rBYclwoiOwFI4jkFtYu-9svsFrhgojkn7c_d3DWtOBS9MputQJBWFv7fHC8ahSqSRQJvCr2WLf6wHqrlR_u-e76hGFkvBcxCzhQUYJsuAzv9E_fWgilLr9mqdUPO8iV4/s1600/blog+pic.jpg" /></a></div><div style="text-align: center;"><a href="https://www.blogger.com/null"></a><br /></div><div style="margin-bottom: 0pt; text-indent: 0.5in;"><b><span style="font-family: inherit;">For Breakfast I try to stay within a range of 200 to 400 calories. I am sure you have probably heard that breakfast is the most important meal of the day. That doesn’t mean that it has to be a huge meal, especially if you are not that hungry first thing in the morning. If you start the day with a 200 calorie breakfast, then you can certainly afford to have a mid-morning snack within your calorie budget. Be aware of your calories on beverages. They can really add up in juices, whole milk, and high-calorie coffee drinks.</span></b></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt; text-indent: 0.5in;"><b><span style="font-family: inherit;">Coffee is a beverage that seems to polarize people. Most people either love it or hate it. As a trainer I acquired a taste for it, because it was the only way I could get up on time for a 5:30 a.m. appointment with a smile on my face. If you are not a coffee drinker, then I would suggest subbing in one of the following beverages in place of coffee:</span></b></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Unsweetened Green Tea 0 (Top Pick!)</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Coffee with 2 Tbsp. Half & Half 41</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Coffee with 1 Tbsp. Non-Dairy Flavored Creamer 37</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Coffee With 2 Tbsp. Non-Dairy Flavored Creamer 72</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">8 oz. Skim Milk 91</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">8 oz. 1% Milk 105</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">8 oz. 2% Milk 122</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">4.5 oz Chocolate Skim Milk 90</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">8 oz. Original Soy Milk Light 60</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">8 oz. Vanilla Soy Milk Light 70</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">8 oz. Chocolate Soy Milk Light 90</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">8 oz. Original Pure Coconut Milk 80</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">8 oz. Original Almond Milk 60</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">8 oz. Unsweetened Vanilla Almond Milk 40</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">8 oz. Vanilla Almond Milk 90</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">8 oz. Chocolate Almond Milk 90</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">8 oz. Orange Juice Light 50</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">4 oz. Orange Juice 55</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">8 oz. POM Pomegranate Juice Light 75</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">8 oz. Big Train Fit Frappe Protein Drink, prepared (Assorted Flavors) 60 - 70</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">8.25 oz. Muscle Milk Light (Assorted Flavors, Lactose Free) 100</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">11 oz. EAS AdvantEdge Carb Control Shake (Assorted Flavors) 110</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;"><o:p> </o:p><o:p> </o:p></span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><h3 align="left" style="margin: 0in 0in 0pt; text-align: left;"><span style="font-family: inherit;"><span style="font-size: large;">Breakfast Fast Food</span><span style="font-size: 12pt;"><o:p></o:p></span></span></h3><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><h3 align="left" style="margin: 0in 0in 0pt; text-align: left;"><span style="font-family: inherit;"><span style="font-size: large;"></span></span></h3><h3 align="left" style="margin: 0in 0in 0pt; text-align: left;"><span style="font-family: inherit;"><span style="font-size: large;">Burger King <o:p></o:p></span></span></h3><h3 class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"><span style="font-size: small;"> </span></span></h3><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"> </span></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Quaker Oatmeal Original 140</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Small Iced Coffee 80</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 220</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Quaker Oatmeal Maple and Brown Sugar 270</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Small Iced Coffee 80</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 350</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Sausage Burrito 290</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Small Iced Coffee 80</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 370</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Breakfast Muffin Sandwich: Egg and Cheese 220</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Small Iced Coffee 80</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 300</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Breakfast Muffin Sandwich: Ham, Egg, and Cheese 260</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Small Iced Coffee 80</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 340</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Breakfast Muffin Sandwich: Bacon, Egg, and Cheese 250</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Small Iced Coffee 80</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 330</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">3 French Toast Sticks 224</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">1 oz syrup 120</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Coffee with 2 creamers 46</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 390</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"> </span></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;">Egg & Cheese Crossan’wich 300</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Coffee with 2 creamers 46</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 346</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><h3 align="left" style="margin: 0in 0in 0pt; text-align: left;"><span style="font-family: inherit;"><span style="font-size: large;">Dunkin' Donuts</span> <o:p></o:p></span></h3><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;">Egg White & Cheese Wheat Muffin 250</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Vanilla Iced Latte Lite 90</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 340</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;">Egg & Cheese Wake-Up Wrap 180</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Vanilla Iced Latte Lite 90</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;"><strong>Total Calories 270</strong> </span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;">Bacon Egg White & Cheese Wheat Muffin 290</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Vanilla Iced Latte Lite 90</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 380</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;">Bacon Egg & Cheese Wake-up Wrap 210</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Vanilla Iced Latte Lite 90</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;"><strong>Total Calories 300</strong> </span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Egg White Veggie Flatbread 330</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Vanilla Iced Latte Lite 90</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;"><strong>Total Calories 420</strong> </span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Glazed Munchkin 70</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Vanilla Iced Latte Lite 90</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 160</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><h3 align="left" style="margin: 0in 0in 0pt; text-align: left;"><span style="font-family: inherit;"><span style="font-size: large;">Einstein Brothers</span> <o:p></o:p></span></h3><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Turkey Sausage Egg White Salsa Sandwich Thin 230</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">16 oz. Iced Nonfat Latte 90</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 320</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;">Egg White Asparagus and Mushroom Thin 280</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">12 oz. Nonfat Cappuccino 90</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 370</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;">Fruit & Yogurt Parfait 230</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">12 oz. Nonfat Cafe Latte 100</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 330</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><h3 align="left" style="margin: 0in 0in 0pt; text-align: left;"><span style="font-family: inherit;"><span style="font-size: large;">McDonald's</span> <o:p></o:p></span></h3><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Egg McMuffin 300</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Large Non-fat Iced Latte w/Sugar-free Vanilla Syrup 60</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 360</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;">Egg White Delight 250</span><br /><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;">Small Non-fat Latte 90</span><br /><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;"><strong>Total Calories 340</strong> </span><br /><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;">Sausage Burrito 300</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Small Non-fat Cappuccino w/Sugar Free Vanilla Syrup 50</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 350</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;">Fruit & Maple Oatmeal w/ Brown Sugar 290</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Medium Non-fat Iced Latte 60</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 350</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;">Fruit & Maple Oatmeal w/o Brown Sugar 260</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Small Non-fat Latte 90</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 350</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Apple Cinnamon Walnut Oatmeal 270</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Small Non-fat Iced Latte 50</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 320</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Fruit & Yogurt Parfait with Granola 150</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Medium Iced Latte 100</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 250</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Snack Size Fruit & Walnuts with Dip 210</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Small Non-fat Latte w/Sugar-free Vanilla Syrup 80</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 290</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><h3 align="left" style="margin: 0in 0in 0pt; text-align: left;"><span style="font-family: inherit;"><span style="font-size: large;">Sonic<o:p></o:p></span></span></h3><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Jr. Breakfast Burrito 260</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Espresso Shot 5</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 265</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><h3 align="left" style="margin: 0in 0in 0pt; text-align: left;"><span style="font-family: inherit;"><span style="font-size: large;">Starbucks<o:p></o:p></span></span></h3><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div align="left" style="margin: 0in 0in 0pt; text-align: left; text-indent: 0.5in;"><span style="font-family: inherit;"><span style="font-size: small;"><strong>The calorie content in Starbucks drinks certainly runs the gamut, because there are numerous options. If you do not find your favorite drink listed, then please take the time to look it up on the </strong><a href="http://www.starbucks.com/menu/catalog/nutrition?drink=all#view_control=nutrition" target="_blank">Starbucks website</a>. <o:p></o:p></span></span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;"></span><br /><span style="font-family: inherit;">Spinach & Feta Egg White Wrap 280</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Tall Skinny Vanilla Latte 100</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 380</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Petite Vanilla Bean Scone 140</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Tall Non-fat Latte w/flavored syrup 150</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 290</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Perfect Oatmeal w/Brown Sugar 150</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Tall Non-fat Caramel Machiato 140</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 290</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Marshmallow Dream Bar 210</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Grande Iced Skinny Latte w/sugar free syrup 80</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 290</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Perfect Oatmeal with dried fruit, nut medley, & brown sugar 390</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Espresso 0</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 390</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Reduced-fat Turkey Bacon, Egg White, Cheddar Sandwich 320</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Tall Skinny Iced Latte w/sugar free syrup 60</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 380</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Fruit Cup 90</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Tall Non-fat flavored Latte 150</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 240</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Banana 90</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Tall Non-fat Caffe Mocha 170</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 260</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Greek Yogurt & Honey Parfait 290</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Grande Skinny Iced Latte w/sugar free syrup 80</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 370</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Dark Cherry Yogurt Parfait 310</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Tall Skinny Iced Mocha 70</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 380</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Strawberry Blueberry Yogurt Parfait 300</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Tall Skinny Iced Latte w/sugar free syrup 60</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 360</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Vanilla Almond Biscotti 150</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Tall Skinny Vanilla Latte 100</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 250</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Double Chocolate Biscotti 150</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Tall Skinny Mocha 110</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 260</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Caramel Macchiato Biscotti 170</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><span style="font-family: inherit;">Tall Non-fat Caramel Macchiato 140</span></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div style="margin-bottom: 0pt;"><strong><span style="font-family: inherit;">Total Calories 310</span></strong></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"><span style="font-family: inherit;"></span><br /></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><o:p><span style="font-family: inherit;"> </span></o:p></div><div class="MsoBodyTextIndent" style="margin: 0in 0in 0pt;"></div>Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com1tag:blogger.com,1999:blog-4833951807411142977.post-35702316232217359352014-01-04T17:38:00.000-08:002014-12-16T19:56:48.843-08:00Best Gluten-Free Products<a href="http://www.blogger.com/null"><img class="mainImage" src="http://diveintampabay.com/wp-content/uploads/2012/06/gluten-free-jpeg.jpg" style="background-color: white; height: 282px; width: 425px;" /></a><br /><br /><br />I recently decided to go gluten-free for many reasons. One of those reasons is that I have had troubles with arthritis in all my joints. Apparently gluten is bad for inflammation. Also, I read <a href="http://www.amazon.com/Wheat-Belly-Lose-Weight-Health/dp/1609611543/ref=sr_1_1?s=books&ie=UTF8&qid=1388879998&sr=1-1&keywords=the+wheat+belly" target="_blank">Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Way Back to Health by William Davis</a>. In the book Davis cites empirical research studies that show that the hybridized wheat of today is bad for our health and may be partly responsible for the obesity epidemic. I highly recommend reading the book. If you don't have the time or interest in reading the book, then just read all the reviews on Amazon. The testimonials are very compelling.<br /><br />My own testimonial is that when I initially went gluten-free for three weeks I lost 4 lbs. I didn't make any other changes to my diet or exercise. I wasn't counting calories or even focusing on eating healthy. I had plenty of meat, cheese, and nuts. Yet I still lost weight. I also didn't have any major flare ups in my joints during that time. After week three was over I decided to cheat a little bit. I had some gluten in the form of Crab Rangoon (I'm yearning for a gluten-free version!). The next morning I woke up with the inflammation in all my joints again. <br /><br />With that lesson <strike>learned</strike> I went another four weeks without gluten. Unfortunately I had another weak moment and had Beef Wellington appetizers from Cosco (Please tell me if you ever find gluten-free puff pastry!). Again I woke up the next morning with all the joint pain. It wasn't worth it.<br /><br /><a href="http://eatlocalgrown.com/article/11266-wheat-gluten-the-culprit-for-so-many-ills.html" target="_blank">10 Symptoms of Gluten-Intolerance</a><br /><br />I realize that going gluten-free might seem like a daunting or even impossible task. For me it was a relatively easy transition. As I have mentioned before my husband, Carl is Celiac (which is even worse than gluten-intolerance). Since I already have to read labels to make sure I don't poison him it isn't hard to do it for myself. We have been married for five years, and we have tried numerous gluten-free products. Some are good and some are not. Instead of telling you all the products that aren't worth the money I would rather focus on the positive. I have compiled the following list of some of our favorite gluten-free products:<br /><br />Hormel Pepperoni and All-Natural Deli Meats<br />Boar's Head All-Natural Deli Meats<br />Trader Joe's Gluten-Free Brown Rice Pasta<br />Tinkyada Brown Rice Pasta<br />Ancient Harvest Quinoa Pasta (<a href="http://www.quinoa.net/1972.html" target="_blank">Recipes</a>)<br />Conte's Gluten Free Spinach & Cheese Ravioli, Cheese Raviolli, and Gnochi (Frozen. They have many other products that I haven't tried yet including pizza and pierogies! <a href="http://contespasta.com/products/gluten-free/" target="_blank">Available Online</a>!)<br />R.P.'s Pasta Co. Linguini and Fettucine (Refrigerated)<br />Classico Pasta Sauces (The Alfredo is also gluten-free!)<br />Sonoma Gluten-Free Flatbreads by Donatos (Frozen)<br />Deli International Pizza (Frozen)<br />Freschetta Gluten-Free Pizza (Frozen)<br />Mama Mary's Gluten-Free Thin Pizza Crust<br /><a href="http://canyonglutenfree.com/buy-gluten-free-bread-products/Gluten-Free-Rosemary-Thyme-Focaccia-Bread.html" target="_blank">Canyon Bakehouse Rosemary & Thyme Focaccia</a>, Sandwich Bread<br />Schar Par-baked Baguettes, Sub Rolls, and Ciabatta Rolls<br />Rotella's Sandwich Bread<br />Udi Sandwich Bread, Hot Dog Buns, Hamburger Buns, and Bagels<br />Betty Crocker Gluten-Free Bisquick and Dessert Mixes (<a href="http://www.bettycrocker.com/recipes/health-and-diet/gluten-free" target="_blank">Recipes</a>)<br /><a href="http://www.chebe.com/Products/Dry-Mixes/Chebe-Original-Cheese-Bread-Mix.aspx" target="_blank">Chebe Cheese Bread</a> Mix (Cheese sold separately. I haven't made these in a long time. Sorry, Carl.)<br /><a href="http://enjoylifefoods.com/our_foods/soft-baked-cookies/" target="_blank">Enjoy Life Soft Baked Cookies</a> (Free of wheat, dairy, peanuts, tree nuts, egg, soy, fish, shellfish)<br /><a href="http://www.grandmashousebakery.com/" target="_blank">Grandma's House Gluten-Free Apple Pie</a> (Frozen)<br />Alexia Potatoes (Frozen)<br />Selected Wolfgang Puck Canned Soups (Not all are gluten-free.)<br />Selected Amy's Canned Soups and Frozen Entrees (Not all are gluten-free.)<br /><a href="http://depumaspasta.com/buy/" target="_blank">DePuma Frozen Gluten-FreePasta</a> (I haven't tried this yet, but I'm including it in the list b/c it looks AMAZING!)<br />Glutino Pretzels & Bagel Chips<br />Stax (Pringles are not gluten-free.)<br />Blue Diamond Hazelnut Thin Crackers (They have other varieties, but we like the Hazelnut kind.)<br />Van's Gluten-Free Crackers<br />Chex Cereal (Make sure it's the Gluten-Free!)<br />Bob's Red Mill All-Purpose Gluten-Free Flour, Rice Flour<br /><br /><br />Additional Resources:<br /><a href="http://glutenfreeproductreviews.blogspot.com/" target="_blank">Gluten-Free Product Reviews</a> from fellow blogger and Kansas City girl, Marissa Carter<br /><a href="https://www.glutenfree.com/#filters" target="_blank">Glutenfree.com</a><br /><a href="http://www.celiac.com/glutenfreemall/" target="_blank">Glutenfreemall</a><br /><a href="http://findmeglutenfree.com/">FindMeGlutenFree.com</a><br /><br />Hopefully you will be able to find these gluten-free products in your local supermarket in the health foods section or within the rest of the store. If not, then you may have to purchase them online. I also highly recommend requesting them through your local supermarkets in hopes that they will stock them for you. Just remind them that they are missing sales. The squeaky wheel gets the grease!<br /><br /><br />xoxo,<br />Sara<br /><br /><br />P.S. Please include your own delicious gluten-free finds in the comments!Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com0tag:blogger.com,1999:blog-4833951807411142977.post-68553200665186029682013-12-05T20:48:00.000-08:002014-12-16T19:56:48.888-08:00Pinterest Love plus Roasted Cauliflower & Aged Cheddar Soup!Over the past week I have gotten back on my <a href="http://www.pinterest.com/sarahillmoser/boards/" target="_blank">Pinterest</a> boards exploring past pins and pinning new ones. There is no lack of inspiration in this world with the internet at hand and especially with <a href="http://www.pinterest.com/sarahillmoser/boards/" target="_blank">Pinterest</a>. How awesome is it that you can basically create your own story boards (that would have originally been magazine clippings push pinned to a bulletin board) all in one place!? With my love of food and low-cal eating I have collected a lot of recipes that I am anxious to try (some just a small taste because they are <strike>fattening</strike> rich, some a <strike>whole plate</strike> full serving because they are low-cal!). I invite you to check out my boards and would love for you to follow any/all of my boards that interest you. <br /><br />I made a recipe this evening for my husband that I pinned on Pinterest from <a href="http://www.pinterest.com/ClosetCooking/" target="_blank">Kevin at Closet Cooking</a>:<br /><br /><a href="http://www.closetcooking.com/2012/02/roasted-cauliflower-and-aged-white.html" target="_blank">Roasted Cauliflower and Aged White Cheddar Soup</a> (Click the link for the recipe!)<br /><br />I <strike>tweeked</strike> (confused that with tweeking, my bad) tweaked the recipe only slightly. I skipped the step of sautéing the chopped thyme. Instead I dropped a bouquet of thyme tied with butcher's twine in the broth. I fished it out and discarded it before the puree step. Also, I dare say I used two cups of white cheddar instead of 1 1/2 like the recipe stated. And yes, I used a cup of heavy cream to make it creamy. (Kevin suggested it!) I reserved a little bit of the cheese and fresh chopped thyme for a garnish. All those tweaks and I thought for sure I was breaking the calorie bank. It tasted like a cheesy cream of potato soup. I plugged the recipe into the Lose It! app on my iPhone (after I already ate, wink, wink). I was pleasantly surprised by how reasonable the calories were! I estimated the recipe to be 4 servings based on how much I ate. This deliciously, decadent soup was only 378 calories/serving. I ate a small romaine lettuce salad with 1/2 a Tbsp. of Marzetti's Simply Dressed Light Caesar dressing (18 calories) just before the soup was ready. I added a slice of gluten-free toasted baguette (55 calories) for dipping in the last bits of soup. It was a very satisfying meal. Of course, I'm scared to tell you the fat content. That means I'm not going to. Haha! In case you are on a low fat diet I would suggest sticking with the 1 1/2 cups of cheese. Also, use skim milk or extra broth instead of heavy cream. I'll try to do that the next time.<br /><br />I can't wait to try <a href="http://www.closetcooking.com/2012/10/roasted-cauliflower-and-aged-white.html" target="_blank">Closet Cooking's Roasted Cauliflower and Aged White Cheddar Gratin</a> next! Stay tuned for a review.<br /><br />xoxo<br /><br />SaraChoices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com0tag:blogger.com,1999:blog-4833951807411142977.post-18227426225921239632013-04-26T14:43:00.000-07:002014-12-16T19:56:48.947-08:00Lazy Low Cal Cookbook<img alt="" class="aligncenter size-medium wp-image-2874" height="300" src="http://www.lazylowcallifestyle.com/wp-content/uploads/2013/02/front-cover-194x300.jpg" title="front cover" width="194" /><br /><br />One of my fellow online bloggers, Becky Clark, was kind enough to send me a free copy of her latest cookbook for review. Lazy Low Cal Lifestyle Complete Cookbook 2013 has over 200 delicious, healthy recipes. All the dishes list the calories. What makes the cookbook unique is it contains a ton of meatless recipes, side dishes, and even sweets. There is also a lot of enticing protein dishes. You can purchase Becky's cookbook at <a href="http://www.lazylowcallifestyle.com/" target="_blank">www.lazylowcallifestyle.com</a> for just $15. Here is just a sample list of some the items included in the book to wet your appetite:<br /><br />Main Dishes<br />Angellic Scallops (266 calories)<br />Crispy Oven Fried Drumsticks (169 calories)<br />Green Chile Stew (144 calories)<br />Hurry Curry (109 calories)<br />Lazy Burgers (205 calories)<br />Maple Pecan Salmon (287)<br /><br />Meatless Dishes<br />Asparagus Parmesan Puff (272 calories)<br />Breakfast Quinoa (179 calories)<br />Cheese and Apple Quesadilla (338 calories)<br />Chile Relleno Casserole (248 calories)<br />Gazpacho (58 calories)<br />Potato Crust Quiche (178 calories)<br /><br />Side Dishes<br />Cauliflower with Bacon and Cheese (159 calories)<br />Creamy Kale (63 calories)<br />Lemony Green Beans (30 calories)<br />Simple Biscuits (41 calories)<br />Squash Gratin (133 calories)<br />Zucchini Cakes (29 calories)<br /><br />Sweets<br />Almost Instant Cupcakes (90 calories)<br />Cheesecake Brownies (93 calories)<br />Chocolate Mousse (113 calories)<br />Doughnuts (104 calories)<br /><br />Nibbles & Sips<br />Edamame Dip (24 calories)<br />Garbanzo Poppers (56 calories)<br />Ranch Dressing (9 calories)<br />Reuben Dip (100 calories)<br /><br />I'm getting so hungry just thinking about all Becky's recipes. With pool season just around the corner this cookbook is going to come in handy.Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com1tag:blogger.com,1999:blog-4833951807411142977.post-48329986732626606602013-03-20T11:30:00.000-07:002014-12-16T19:56:48.967-08:00Arby's Low-calorie Lunch Options<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDBDd2BO9W_OI4osTXID_GOljhN2GKDKm7sfBW0EP1A60RftHzPiniXprgjcFXRHU4v8OFbkg6uSxx_mUJAMXO4qfTgzBVDcX39wASsHwR8lKIpsDBj_VKmhV_YK7iu4gC0e4uPXs0ifQ/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDBDd2BO9W_OI4osTXID_GOljhN2GKDKm7sfBW0EP1A60RftHzPiniXprgjcFXRHU4v8OFbkg6uSxx_mUJAMXO4qfTgzBVDcX39wASsHwR8lKIpsDBj_VKmhV_YK7iu4gC0e4uPXs0ifQ/s320/photo.JPG" height="240" width="320" /></a></div><br /><div style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif"; mso-bidi-font-size: 10.0pt;">Before I get into the list of lunch options at Arby's let me talk a little about fitness. Cardio is forever my nemesis, because I get so bored. I recently decided to kill two birds with one stone and get my cardio in while watching American Idol. That would be working out famously if the show still had Simon Cowell and Kelly Clarkson. It just isn't the same. Is it just me or is this show getting tiresome? I don't know if it's the time commitment or the new judges, but it bores me now. Maybe it's just been on too long. Perhaps they should change the format to a modern day "Gong Show" so we don't have to hear the judges <strike>constructive criticism</strike> enjoying hearing their own advice. At least Simon would skip to the point and just tell a contestant that his/her performance was atrocious with a capital "A". It was mean, but it was entertaining, succinct, and true. The magic is gone without Simon. J Lo and Steven Tyler gave the show it's last breath. The show is on it's last leg. Now I just need a new season of the X Factor to get me back into the cardio groove. Let's just move on to Arby's.</span></div><div style="margin: 0in 0in 0pt;"></div><div style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif"; mso-bidi-font-size: 10.0pt;"></span><span style="font-family: "Bookman Old Style","serif"; mso-bidi-font-size: 10.0pt;">I don't eat at Arby's very often, but for the sake of this blog post I decided to eat lunch there the other day. Since I was determined to eat low-calorie I did my research before I went and ordered the following meal as pictured above:</span></div><div style="margin: 0in 0in 0pt;"></div><div style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif"; mso-bidi-font-size: 10.0pt;">Ham & Swiss Melt 300</span></div><div style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif"; mso-bidi-font-size: 10.0pt;">Apple Slices 30</span></div><div style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif"; mso-bidi-font-size: 10.0pt;">Iced Tea 0</span></div><div style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif"; mso-bidi-font-size: 10.0pt;">Total Calories 330</span></div><div style="margin: 0in 0in 0pt;"></div><div style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif"; mso-bidi-font-size: 10.0pt;">I dined inside and noticed they provided a condiment bar. I gladly added some pickles, but I skipped the sauces. I cannot say it was very filling. Next time I will definitely order something else from the list of meals below.</span></div><br /><span style="font-family: "Bookman Old Style","serif";">The key at Arby’s is to skip all the high-calorie sides.<span style="mso-spacerun: yes;"> </span>Pair a low-calorie sandwich with either sliced apples and yogurt dip (80 calories) or a chopped side salad with light Italian dressing (100 calories).<span style="mso-spacerun: yes;"> </span>If you must have your fries, then order the value size with a junior sandwich.<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">Roast Beef Classic 350<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Horsey Sauce 50<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Apple Slices 30<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Yogurt Dip 50<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Total Calories 480<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">Roast Beef Classic 350<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Arby’s Sauce 15<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Chopped Side Salad 80<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Light Italian Dressing 20<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Total Calories 465<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">Roast Beef Medium 440<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Arby’s Sauce 15<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Total Calories 465<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">Beef ‘n Cheddar Classic 440<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Apple Slices 30<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Total Calories 470<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">Deluxe Bacon Cheddar 420<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Apple Slices 30<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Total Calories 450<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">French Dip & Swiss/Au Jus 430<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Apple Slices 30<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Total Calories 460<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">Cravin’ Roast Chicken 380<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Chopped Side Salad 80<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Light Italian Dressing 20<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Total Calories 480<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">Chicken Tenders (3) 350<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Buffalo Dipping Sauce 10<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Chopped Side Salad 80<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Light Italian Dressing 20<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Total Calories 460<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">Chicken Tenders (3) 350<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Tangy Barbeque Sauce 45<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Apple Slices 30<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Yogurt Dip 50<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Total Calories 475<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">Jr. Roast Beef 210<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Value Curly or Homestyle Fries 240<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Total Calories 450<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">Jr. Ham & Cheddar Melt 210<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Value Curly or Homestyle Fries 240<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Total Calories 450<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">Jr. Chicken Sandwich 320<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Apple Slices 30<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Yogurt Dip 50<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Total Calories 400<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">Macaroni & Cheese 170<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Chopped Side Salad 80<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Light Italian Dressing 20<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Apple Slices 30<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Yogurt Dip 50<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Total Calories 370<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">Chopped Farmhouse Roast Chicken Salad 250<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Balsamic Vinaigrette Dressing 130<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Total Calories 380<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">Chopped Farmhouse Crispy Chicken Salad 430<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Light Italian Dressing 20<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif";">Total Calories 450<o:p></o:p></span><br /><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">The following sandwich options are offered regionally and may be substituted for another comparable sandwich:<o:p></o:p></span></div><br /><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Bookman Old Style","serif";">Arby’s Melt 330<o:p></o:p></span></div><span style="font-family: "Bookman Old Style","serif";">Ham & Swiss Melt 300<o:p></o:p></span><br /><span style="font-family: "Bookman Old Style","serif"; font-size: 10pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">Jr. Deluxe Sandwich 260 </span>Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com1tag:blogger.com,1999:blog-4833951807411142977.post-45344061095025087762012-11-22T07:12:00.000-08:002012-11-22T07:12:19.514-08:00Alton Brown's City Ham & Mini Pumpkin Pie Tarts<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgutdvMwDLCZHlLvU2N97Tie68V09It-mLcYfecVTVnMX1iSnd2lvD8-4beRqz_4G-LDPeo1qyEg6PUOygZ32tAUwOz_WSPz_bbXBLVRKP1AgYf9PFtXyih0OY1etZUyNS7XnUY_1qnkSCL/s1600/photo(12).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgutdvMwDLCZHlLvU2N97Tie68V09It-mLcYfecVTVnMX1iSnd2lvD8-4beRqz_4G-LDPeo1qyEg6PUOygZ32tAUwOz_WSPz_bbXBLVRKP1AgYf9PFtXyih0OY1etZUyNS7XnUY_1qnkSCL/s1600/photo(12).JPG" /></a></div>
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I am in the process of making <a href="http://www.foodnetwork.com/recipes/alton-brown/city-ham-recipe/index.html" target="_blank">Alton Brown's City Ham</a>. I made this ham a couple years ago, and it is delicious. My brother-in-law, Dan, said it was the best ham he ever had. I realize ham isn't as traditional for Thanksgiving as turkey, but this recipe is so good nobody will be missing the bird. Since it is a 6-hour process to cook I am up bright and early to get the ham in the oven. We are headed to my sister-in-law's house at 2:00 p.m. It might be a little late to add this recipe to your Thanksgiving menu. However, Christmas is just around the corner so I highly recommend trying out this recipe for your holiday feast.<br />
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Yesterday I made mini pumpkin pie tarts with homemade cream cheese frosting. The recipes for both are so easy as long as you have a mixer. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYrMh2P59VjT6lWIGjQyweJaPgEp57FrzcIXfF24mibiN5GxY8NwSlXJxnsNFVF2Zaap-y15dUXkpaBOeNP7rvhabepg8gHnquOJI0N6uB9hj9lAvglZAn8NomjH5KqV7VhKuV_eHjRTsV/s1600/photo(13).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYrMh2P59VjT6lWIGjQyweJaPgEp57FrzcIXfF24mibiN5GxY8NwSlXJxnsNFVF2Zaap-y15dUXkpaBOeNP7rvhabepg8gHnquOJI0N6uB9hj9lAvglZAn8NomjH5KqV7VhKuV_eHjRTsV/s1600/photo(13).JPG" /></a></div>
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<b>Mini Pumpkin Pie Tarts</b><br />
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For the crust:<br />
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1/2 cup margarine or butter, softened<br />
1 3-oz. package cream cheese, softened<br />
1 cup all-purpose flour<br />
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Pumpkin filling:<br />
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1 egg<br />
1/2 cup canned pumpkin<br />
1/4 cup sugar<br />
1/4 cup milk<br />
1 tsp. pumpkin pie spice<br />
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For the crust beat the margarine and cream cheese together on medium to high with an electric mixer until combined. Slowly add the flour until well mixed. Cover and chill the dough in the fridge for an hour to make the dough easier to handle. <br />
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Form the chilled dough into 24 equal sized balls. Place each ball into 1 3/4-inch muffin cup. Press the dough evenly against the bottom and sides of the muffin cup. Preheat the oven at 325 degrees.<br />
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Next prepare the pumpkin filling. Combine all the ingredients in a small mixing bowl. Fill each pastry lined muffin cup with a rounded teaspoon of the pumpkin filling. Bake for 30 minutes. Cool slightly in the pan. Remove the tarts from pans and cool. 24 servings, 66 calories per serving.<br />
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<b>Whipped Cream Cheese Frosting: </b><br />
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1 4-oz. package cream cheese, softened<br />
1/4 cup margarine or butter, softened<br />
1 cup powdered sugar<br />
1/2 tsp. vanilla<br />
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Whip the cream cheese and margarine together with an electric mixer. Add the vanilla. Add the sugar slowly. Spoon the frosting into a piping bag or zip lock bag. Chill the frosting in the fridge until ready to use.<br />
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Once the pie tarts are ready to serve pipe a dollop of frosting onto each tart. If using a zip lock bag, then cut one of the corners of the bag to turn it into a piping bag. <br />
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<br />Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com0tag:blogger.com,1999:blog-4833951807411142977.post-28772874366732806412012-11-21T14:30:00.000-08:002012-11-21T14:30:12.979-08:005 Ideas for Leftover Turkey<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisaqvgNKhwmjPizWw6o5kAaAVwaBGqn10mhOJPv1dnooGTJ1utQnOvCy4JAWx1FuwJHkX5_9XyerEX0jhVROj2yzt6tbe5T4UdKGrk1XtysZEReKpEkL1Ic-jk9G-3XVseL6sy5Gdz-hiQ/s1600/turkey.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisaqvgNKhwmjPizWw6o5kAaAVwaBGqn10mhOJPv1dnooGTJ1utQnOvCy4JAWx1FuwJHkX5_9XyerEX0jhVROj2yzt6tbe5T4UdKGrk1XtysZEReKpEkL1Ic-jk9G-3XVseL6sy5Gdz-hiQ/s1600/turkey.JPG" /></a></div>
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If you are stuck with a lot of leftover turkey after Thanksgiving, then you may want to get creative with it if you are having it for the third time. Here are some ideas to help you recycle those leftovers:<br />
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1. Chop the turkey and turn it into turkey salad by adding light mayo, chopped celery, walnuts, and dried cranberries.<br />
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2. Make a cobb salad with chopped turkey, chopped ham, hard-boiled egg, bacon, blue cheese, tomatoes, and dressing.<br />
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3. Make <a href="http://www.foodnetwork.com/recipes/tyler-florence/turkey-tetrazzini-recipe/index.html" target="_blank">Tyler Florence's Turkey Tetrazzini</a>.<br />
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4. Sub leftover turkey for ground turkey in <a href="http://www.foodnetwork.com/recipes/giada-de-laurentiis/turkey-and-artichoke-stuffed-shells-with-arrabbiata-sauce-recipe/index.html" target="_blank">Giada's Turkey and Artichoke Stuffed Shells</a>.<br />
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5. Sub chopped turkey for ground turkey in <a href="http://www.foodnetwork.com/recipes/rachael-ray/ranch-style-turkey-chili-recipe/index.html" target="_blank">Rachael Ray's Ranch-Style Turkey Chili.</a><br />
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Have a Happy Thanksgiving!<br />
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xoxo<br />
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Sara<br />
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Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com0tag:blogger.com,1999:blog-4833951807411142977.post-27549215059184326622012-11-21T13:48:00.003-08:002012-11-21T13:54:04.469-08:00Gladys on the Ellen Show<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/gp1KVPkrimQ?feature=player_embedded' frameborder='0'></iframe></div>
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This video is an absolute riot. I have watched it five times. If you are in a bad mood this will definitely help you snap out of it. Enjoy!<br />
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xoxo<br />
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SaraChoices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com0tag:blogger.com,1999:blog-4833951807411142977.post-18338764625262147722012-11-20T14:31:00.000-08:002014-12-16T19:56:49.080-08:00KalorieBox Review<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEKIUCRMUuaVPvxAfqS58BjeNyuyY6MgAz9TZ88cY74RaOJmDM9ZMGpWvePsuwNc4leq00B847jer4ZQ-EaS77n5HRPwdzgJt_aRUAaFGMErI3P4qqn0zCCVraYA-AKqRYysi1G5cZXs0/s1600/IMG_0767.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEKIUCRMUuaVPvxAfqS58BjeNyuyY6MgAz9TZ88cY74RaOJmDM9ZMGpWvePsuwNc4leq00B847jer4ZQ-EaS77n5HRPwdzgJt_aRUAaFGMErI3P4qqn0zCCVraYA-AKqRYysi1G5cZXs0/s320/IMG_0767.jpg" width="240" /></a></div><div> </div><div> </div><div>First off I just have to confess that I didn't last very long as a pescatarian. Since my husband can't eat fish it was really hard for us to have a meal together. The good news is that I have significantly reduced my consumption of red meat. I'm probably down to eating it once or twice a week at most. I'm eating a lot more fish and poultry. Now that I have that out of the way, on with the review. </div><div> </div><div>One of the perks of blogging is that occasionally people may offer you free products to review. I officially received my first freebie. The company KalorieBox offers a service where they ship you delicious low-calorie snacks to sample on a monthly basis. They ship everywhere in the United States and Canada. They sent me a box of snacks, and they were delicious. The box they sent me contained a bottle of Hint water, Plentils crunchy lentil chips, 2 packages of Fit Frappe, 2 packages of Simply Snackin' Jerky, and a bottle of Stubb's Original Bar-B-Q Sauce. </div><div> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDjZm3iuuHQOeW3yVPPQ_SAmurc7R3oYXN145o-__OA0oK1DfKt91aZL_TIQ3_DOAxvGd4ikSXq_6WiYnCtn24Ao7gqNYHoXyuL9Y2iRmnQWLhcbIkIdMfZDZ04XxcmqoB3eRigUdeIHw/s1600/IMG_0769.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDjZm3iuuHQOeW3yVPPQ_SAmurc7R3oYXN145o-__OA0oK1DfKt91aZL_TIQ3_DOAxvGd4ikSXq_6WiYnCtn24Ao7gqNYHoXyuL9Y2iRmnQWLhcbIkIdMfZDZ04XxcmqoB3eRigUdeIHw/s200/IMG_0769.jpg" width="150" /></a></div><div> </div><div> </div><div><div>The Hint water is a refreshing, zero-calorie water that just has a hint of flavor. The bottle they sent me was pomegranate-tangerine. It's all natural with no sugar or artificial sweeteners. Hint is a great alternative to soda or artificially sweetened beverages. </div><div> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5BFMKFYbWIcvjgxqQ6oDF2FRqPVQMWfinwtHMB-CcmXM5rHZX22qaRGJQ6FI_NItMNPFVrgWVupBM7H0Zs469cJVgSDwY2iWPCxBvsB0XtRgrRDoARnBDtCIPC7wTbOCiskJQNRDiK1M/s1600/IMG_0768.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5BFMKFYbWIcvjgxqQ6oDF2FRqPVQMWfinwtHMB-CcmXM5rHZX22qaRGJQ6FI_NItMNPFVrgWVupBM7H0Zs469cJVgSDwY2iWPCxBvsB0XtRgrRDoARnBDtCIPC7wTbOCiskJQNRDiK1M/s200/IMG_0768.jpg" width="150" /></a></div><div> </div><div> </div><div>When I first tried the Plentils I felt like they were just okay. However, I kept finding myself reaching back in the bag for more chips. They totally grew on me, and I would definitely get them again. Plentils are crunchy lentil chips that are gluten-free and free of the 8 common allergens (wheat, soy, tree nuts, egg, peanuts, shellfish, fish, and dairy). They contain no artificial ingredients, no saturated fat, and no trans fat. One package is only 100 calories. </div><div> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI-99SCD_m9HpYZBpEtxYMv8eywv3iH7JqvYOfYiae_361ApizA7XhDULB4rDAdjg_UperGC-K4C1dsjdOQXIPuy8ubouzB7WFPwlRqTGxbdLZ4xaB3w4QAgXkNUhVPdxoXqTlvOlhtvU/s1600/IMG_0766.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI-99SCD_m9HpYZBpEtxYMv8eywv3iH7JqvYOfYiae_361ApizA7XhDULB4rDAdjg_UperGC-K4C1dsjdOQXIPuy8ubouzB7WFPwlRqTGxbdLZ4xaB3w4QAgXkNUhVPdxoXqTlvOlhtvU/s200/IMG_0766.jpg" width="150" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div><br /></div><div><br /></div><div>I'm probably the most excited about the Fit Frappe. KalorieBox sent me two different flavors, Vanilla Latte and Mocha. It comes in a powder form and you mix it with water. A 16 oz. serving contains 20 g of protein and is only 130 calories. It's gluten-free and full of vitamins and minerals. It contains less than 1 g of sugar. It also contains 5 g of fiber. The Vanilla Latte didn't really taste like coffee so I added some instant espresso powder to it, and then it was quite good. The Mocha was amazing. It tasted just as good as an iced mocha from Starbucks. I definitely recommend it. I'm going to have to get more.</div><div> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4_JkXZ7uOahkxi3A24TjFD2vCyU-0DdADJoRuWE6naZXvczsDwxMjhxFdLIjfpwsONwM_gPjXECB6r75QS_zwCoqrUBTaH4bLLBMTj0T_QGE6hClITdaf86XGtcYsh4qnOYcmdegOkDw/s1600/IMG_0771.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4_JkXZ7uOahkxi3A24TjFD2vCyU-0DdADJoRuWE6naZXvczsDwxMjhxFdLIjfpwsONwM_gPjXECB6r75QS_zwCoqrUBTaH4bLLBMTj0T_QGE6hClITdaf86XGtcYsh4qnOYcmdegOkDw/s200/IMG_0771.jpg" width="150" /></a></div><div> </div><div><br /></div><div>The Simply Snackin' jerky that came in my KalorieBox was 60 calories per serving. I tried Teriyaki Dried Chicken Breast with Mangoes and Papaya and Teriyaki Dried Beef Sirloin with Pineapples. I must tell you that I am not a big jerky fan. However, this jerky was different. It wasn't as tough as other jerky brands tend to be. Also, it was almost kind of juicy for jerky if that makes any sense.</div><div> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGBFwSE3lJPz9dQupliLyVUFuBLbU5F5sQMxIe_8iAPJSUuPWd1ewgrpdXfMS1_io3ZhvN7IRaiijgq8a5tlxGZ4sSRp8QAE0IDLShk_GYC8i_jlyS1UZYkOZF-M6uYu5iCVGgVll2nXQ/s1600/IMG_0770.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGBFwSE3lJPz9dQupliLyVUFuBLbU5F5sQMxIe_8iAPJSUuPWd1ewgrpdXfMS1_io3ZhvN7IRaiijgq8a5tlxGZ4sSRp8QAE0IDLShk_GYC8i_jlyS1UZYkOZF-M6uYu5iCVGgVll2nXQ/s200/IMG_0770.jpg" width="150" /></a></div><div> </div><div><br /></div><div>The second best item in the box was the Stubb's Original Bar-B-Q Sauce. I live in Kansas City, and around here we take barbecue pretty seriously. Stubb's is a Texas barbecue sauce, and Texans are serious about barbecue too. This barbecue sauce was delicious! The sauce is tangy, peppery, and has just the right amount of vinegar. The best part is that it's only 30 calories for 2 tablespoons. It would be great on pulled pork or leftover turkey..</div><div><br /></div><div>I'd like to thank Michael from KalorieBox for asking me to review their service and for introducing me to these delicious low-calorie snacks. I think the service is well worth the price. I hadn't tried any of these products before, and I probably never would have heard of them if it wasn't for KalorieBox.</div><div></div> </div><div>If you are interested in the service you can subscribe to one of 3 plans (monthly, 3 months, and 6 months). Plans start at $17/month for the 6 months, $21 for 3 months, and $25 for monthly. Once subscribed, they ship out your box on the 15th of each month. Each month, the box will contain a different set of low calorie options for you to try. And, for each box they send out, they donate a meal to a child in need. How nice is that! For more information you can check out the How it Works page on their website (<a href="https://kaloriebox.com/HowitWorks" target="_blank">https://kaloriebox.com/<wbr></wbr>HowitWorks</a>) and FAQ Page (<a href="https://kaloriebox.com/FAQ" target="_blank">https://kaloriebox.com/FAQ</a>). </div><div> </div><div> </div>Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com0tag:blogger.com,1999:blog-4833951807411142977.post-16709072264567754202012-11-20T10:08:00.001-08:002012-11-20T10:13:47.596-08:00Hotel Room Workout<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.amazon.com/Black-Mountain-Products-Resistance-Exercise/dp/7245456313/ref=sr_1_1?ie=UTF8&qid=1353435013&sr=8-1&keywords=resistance+bands" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6kBiBcG92qq5Subv5pdyzPkKK9w2uRSA3iSAN-Vb1YyYecvofORHyXorgmgqP9i0zpQfDJlxhYSQRiexKnpV8pgfh45uu0vmHofHDxi-aLyf-Ay75MpbqxOZ4Y2Xl-vNLB57Nd_pVnDbB/s1600/51vsnoIFD+L._AA160_.jpg" /></a></div>
<br />
<br />
Let’s face it, nobody goes on vacation for just one day so I have devised this workout plan so that you can do a different workout each day or choose your workout based on your motivational level. I have listed low impact options as well as plyometrics for those of you that are up for a challenge! Don’t forget to spend a few minutes stretching at the end of your workout. Enjoy!<br />
<br />
<b>Day 1: Woohoo! I’m on vacation! </b><br />
Motivation: Low<br />
Time: 15-20 minutes<br />
<br />
March in place 50 reps to warm up.<br />
Jumping Jacks 50 reps (low impact option: alternating side step with Jumping Jack arms)<br />
Full or Modified Push Ups 15-25 reps<br />
Squats 25 reps<br />
Prone Cobra 20-25 reps (Lie on your stomach with arms at your sides. Raise your chest off the floor while squeezing your shoulder blades together as if your trying to grip a pencil in between them.)<br />
Single Leg Bridges with heel elevated on a chair 15-20 reps (Lie on your back. Put one foot on the chair. The other leg is in the air. Raise your hips off the floor while squeezing your glutes. Lower half way down, and raise the hip back up to complete one rep. Repeat a set on the other leg.)<br />
Crunches or Sit ups 25-50 reps<br />
Repeat the circuit 2-3 times beginning with the march.<br />
<br />
<br />
<b>Day 2: I ate too much last night, and I need to burn it off! </b><br />
Motivation: Moderate to High<br />
Time: 45-60 minutes<br />
<br />
March in place 20 reps (Fast pace! No slacking!)<br />
Side to Side step 20 reps<br />
March in place 20 reps<br />
Side to Side step 20 reps<br />
Jumping Jacks 50 reps (For low impact version see Day 1)<br />
High Knees 50 reps (Run in place keeping those knees up high! For low impact march in place)<br />
Butt Kicks 50 reps (Run in place aiming your heels towards the glutes. For low impact version do standing hamstring curls stepping side to side)<br />
Fake Jump Rope 50 reps (Exactly that! Pretend your jumping rope without the rope)<br />
Mountain Climbers 50 reps (From the push up position step forward bending at the knee alternating legs. For high impact add a bounce.)<br />
Speed Skaters 20-50 reps (Large leap onto one leg from side to side mimicking speed skating.)<br />
Push ups, Regular or Modified 20-30 reps<br />
Plank Hold on the forearms 30 seconds to 1 minute (Can be modified from the knees if necessary.)<br />
Single leg squats lowering the hips down towards a chair 15-20 reps on each leg (Like a regular squat only balanced on one leg at a time. Repeat the set on the other side.)<br />
Prone Cobra 20-25 reps (See description in Day 1.)<br />
Side Plank balanced on the forearm 30 seconds each side (Can be be modified from the knees if necessary.)<br />
Alternating Forward Lunges 20-30 reps<br />
Tricep Dips off the chair 20-30 reps<br />
Alternating Reverse Lunges 20-30 reps<br />
Knee-ins off the bed 20-30 reps (Balanced on the tailbone with hands on the bed behind you draw the knees in towards your chest. Then extend both legs out straight while lowering your back towards the bed.)<br />
Single Leg Bridges with heel elevated on a chair 15-20 reps (See description in Day 1.)<br />
Bicycle Crunches 20-30 reps<br />
Supermans 20-30 reps (Laying on your stomach raise the arms, chest, and legs off the floor at the same time while squeezing your glutes.)<br />
Repeat the entire circuit 2-3 times.<br />
<br />
<br />
<b>Day 3: I’m a little sore. Just cardio and toning sounds good.</b><br />
Motivation: Moderate<br />
Time: 30 minutes<br />
<br />
Start with 20 minutes of cardio. If you can’t go for a power walk or a run outside, then put some music on the clock radio and do some free style dancing or aerobics in the room. If you are not very coordinated then you might want to close the blinds. If you don’t like dancing, then do some running/marching in place and other calisthenics like we did in Day 2. <br />
<br />
Next let’s work the abs and tone the legs.<br />
<br />
Side Lunges 15-20 reps on each leg<br />
Side lying outer thighs on the right leg, 20 reps pulse for 10, 20 reps pulse for 10 again. (Lying on your left side raise your right leg up in the air, then lower the leg squeezing the inner thigh on the way down.)<br />
Side lying inner thighs on the left leg, 20 reps pulse for 10, 20 reps pulse for 10 again. (Still lying on your left side, bend the right leg with the right foot in front of you for balance, and then raise the left leg up squeezing the inner thigh and slowly lower down.)<br />
Repeat outer and inner thighs on the other side.<br />
Knee-ins off the bed 20-30 reps<br />
Wall Sit, hold for 1 minute<br />
Bicycle Crunches 20-30 reps<br />
Supermans 20-30 reps<br />
<br />
<br />
<b>Day 4: I totally forgot I packed a resistance band with the door anchor in the bottom of my suitcase! Silly me, it was buried under all those shoes!</b><br />
Motivation: Moderate<br />
Time: 30 minutes<br />
<br />
Note: If you have knee problems skip the high impact exercises.<br />
<br />
Warm up with 50 jumping jacks. (Low or high impact)<br />
<br />
Using the resistance band with the door anchor in the high position:<br />
<br />
Chest Press 30 reps<br />
High Row while performing a squat hold or chair pose 30 reps<br />
Tricep Press Downs 30 reps<br />
Wall Sit, hold for 1 minute<br />
Jumping squats or regular squats 20 reps<br />
Repeat the circuit again.<br />
<br />
Switch the resistance band door anchor to a position below the bottom door hinge:<br />
<br />
Low Row 30 reps<br />
Bicep Curls 30 reps<br />
Single Leg Bridges with the heel elevated on a chair 15-20 reps each leg<br />
Donkey Kicks 40-50 reps each leg (From a table top position on the floor raise one leg back up towards the ceiling as though you were trying to balance a glass of water on top of your foot. Lower the knee back down towards the floor and repeat.)<br />
Repeat the circuit again.<br />
<br />
Knee-ins off the bed 20-30 reps<br />
Bicycle Crunches 20-30 reps<br />
Prone Cobra 20 reps<br />
Supermans 20 reps<br />
Plank Hold 30 seconds<br />
Side Plank Hold 30 seconds each side<br />
<br />
<br />
<b>Day 5: Okay, so eating at the all inclusive buffet all week was a bad idea just like my trainer said. My pants are a little tight!</b><br />
Motivation: Off the charts HIGH!<br />
Time: 60 to 90 minutes<br />
<br />
Warm up!<br />
March in place 20 reps (Fast pace! No slacking!)<br />
Side to Side step 20 reps<br />
March in place 20 reps<br />
Side to Side step 20 reps<br />
Jumping Jacks 50 reps (For low impact version see Day 1)<br />
High Knees 50 reps (Run in place keeping those knees up high! For low impact march in place)<br />
Butt Kicks 50 reps (Run in place aiming your heels towards the glutes. For low impact version do standing hamstring curls stepping side to side)<br />
Fake Jump Rope 50 reps (Exactly that! Pretend your jumping rope without the rope)<br />
Mountain Climbers 50 reps (From the push up position step forward bending at the knee alternating legs. For high impact add a bounce.)<br />
Speed Skaters 50 reps (Large leap onto one leg from side to side mimicking speed skating.)<br />
<br />
Chest Press with the resistance band 30 reps<br />
Push ups, Regular or Modified 20-30 reps<br />
Plank Hold on the forearms 30 seconds to 1 minute (Can be modified from the knees if necessary.)<br />
Single leg squats aiming towards a chair 15-20 reps on each leg (Like a regular squat only balanced on one leg at a time. Repeat the set on the other side.)<br />
Jumping squats or regular squats 20 reps and pulse for 10 at the end.<br />
Mid Row using the door attachment below the middle door hinge. 30 reps<br />
Prone Cobra 20-25 reps (See description in Day 1.)<br />
Side Plank balanced on the forearm 30 seconds each side (Can be be modified from the knees if necessary.)<br />
Alternating Forward Lunges 20-30 reps<br />
Jumping Lunges 20 reps (If you don’t know what they are, then don’t try it without your trainer.)<br />
<br />
Cardio burst!<br />
Jumping Jacks 50 reps (For low impact version see Day 1)<br />
High Knees 50 reps (Run in place keeping those knees up high! For low impact march in place)<br />
Butt Kicks 50 reps (Run in place aiming your heels towards the glutes. For low impact version do standing hamstring curls stepping side to side)<br />
Fake Jump Rope 50 reps (Exactly that! Pretend your jumping rope without the rope)<br />
Mountain Climbers 50 reps (From the push up position step forward bending at the knee alternating legs. For high impact add a bounce.)<br />
Speed Skaters 50 reps (Large leap onto one leg from side to side mimicking speed skating.)<br />
<br />
Tricep Press Downs using the resistance band/door attachment at high level. 30 reps<br />
Tricep Dips off the chair 20-30 reps<br />
Alternating Reverse Lunges 20-30 reps<br />
Rock Star Jumps 15 reps (If you don’t know what they are, then you probably shouldn’t do them without your trainer.)<br />
Bicep Curls using the resistance band/door attachment at low level hinge. 30 reps<br />
Knee-ins off the bed 20-30 reps (Balanced on the tailbone with hands on the bed behind you draw the knees in towards your chest. Then extend both legs out straight while lowering your back towards the bed.)<br />
Single Leg Bridges with heel elevated on a chair 15-20 reps (See description in Day 1.)<br />
Donkey Kicks 40 reps (See description in Day 4.)<br />
<br />
Bicycle Crunches 20-30 reps<br />
Supermans 20-30 reps (Laying on your stomach raise the arms, chest, and legs off the floor at the same time while squeezing your glutes.)<br />
Side Lunges 15-20 reps on each leg<br />
Side lying outer thighs on the right leg, 20 reps pulse for 10, 20 reps pulse for 10 again. (Lying on your left side raise your right leg up in the air, then lower the leg squeezing the inner thigh on the way down.)<br />
Side lying inner thighs on the left leg, 20 reps pulse for 10, 20 reps pulse for 10 again. (Still lying on your left side, bend the right leg with the right foot in front of you for balance, and then raise the left leg up squeezing the inner thigh and slowly lower down.)<br />
Repeat outer and inner thighs on the other side.<br />
Knee-ins off the bed 20-30 reps<br />
Wall Sit, hold for 1 minute<br />
Bicycle Crunches 20-30 reps<br />
Supermans 20-30 reps<br />
<br />
Don’t forget to stretch out!!!Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com0tag:blogger.com,1999:blog-4833951807411142977.post-29909653924401151662012-10-11T14:44:00.000-07:002014-12-16T19:56:49.139-08:00Asparagus Wrapped in Prosciutto with Balsamic Glaze <a href="http://www.eat-yourself-skinny.com/2011/09/guest-post-friday-and-yummy-pumpkin.html" target="_blank"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxBB2CgEnedxdjTfWhQS5POHflInQYQbpbKpMUpWwESUf23Vu-4_nvGV9dBaooW-9m89Pv_-9sz6nuR77Lym7ryQJ-PzBOQtnYcVjhy-9kU3lMPA4gH4MfEhM1njPHfDgLVab3blvre2g/s400/photo5.JPG" style="height: 300px; width: 400px;" width="400" /></a><br /><br /><a href="http://www.eat-yourself-skinny.com/2011/09/guest-post-friday-and-yummy-pumpkin.html" target="_blank">Asparagus Wrapped in Prosciutto with Balsamic Glaze</a><br /><br />I am re-posting this link today because of a conversation I had with a checker at Trader Joe's (love that place!!!). I made the recipe today minus the prosciutto, because I am trying to go <a href="http://en.wikipedia.org/wiki/Pescetarianism" target="_blank">pescatarian</a> (boo!). We shall see how long that lasts. (Pssst! I ate a piece of chicken last night. Don't tell anyone.) <br /><br />My lovely, fellow blogger, Kelly at <a href="http://en.wikipedia.org/wiki/Pescetarianism" target="_blank">Eat Yourself Skinny</a> was kind enough to let me guest post my asparagus recipe on her site a little over a year ago. While you are redirected to her site you must check out all her awesome recipes. She's a blogger after my own heart. She even lists recipes by points for all of you WW enthusiasts. <br /><br />On to other news, I am continuing to work on my guidebook about what to eat when you eat out at chain restaurants. I'm beginning to taste the end of this <strike>decade long</strike> two-year project. God willing, I should have it done by December. Don't worry! Even though I am <strike>pretending to go</strike> going pescatarian I will have plenty of beef/pork/poultry options in the book. I might go back to being a raging carnivore within a week, so don't hold me to the pescatarian thing. I'll keep you posted. In case you don't know what <a href="http://en.wikipedia.org/wiki/Pescetarianism" target="_blank">pescatarian</a> means you can read all about it on Wikipedia. I'm not trying the diet change to be pretentious or holier than thou. I'm merely trying it, because it's considered a heart-healthier diet. <br /><br />I watched the documentary <a href="http://www.amazon.com/Forks-Over-Knives/dp/B005K23RS0/ref=sr_1_2?s=movies-tv&ie=UTF8&qid=1349990475&sr=1-2&keywords=forks+over+knives" target="_blank">Forks Over Knives</a> on Netflix, and it inspired me to reduce my meat intake. I highly recommend watching it even if you are a carnivore that salivates at the mere mention of meat like Pavlov's dog salivates at the bell. If you watch it and still want your meat, then I certainly won't blame you. You'll get no judgement from me, because it will be a hot day in Antarctica before I give up cheese and eggs. The video is still an interesting watch without being super preachy like some other documentaries concerning meat consumption. In addition, it is loaded with scientific research. <br /><br />This isn't really an animal rights kind of issue for me. <strike>(Although I think it would be hilarious if animals had the right to vote or run for congress. Oops! Forgot it's a bunch of donkeys and elephants. My bad.)</strike> Even if I succeed at going pescatarian I'm never going to stop wearing leather. Fish skin just isn't fashionable. Eel skin is okay but kind of creepy. I own four leather jackets, and I will continue to wear them with pride. They match my leather handbags, belts, and shoes. Plus one of the jackets makes me feel like Joan Jett. That's one feisty, rock n' roll chick. That never goes out of style. I plan on wearing that jacket far past my prime. Someone will have to pry it out of my cold, dead hands even if I live to be a hundred. I hate to belabor the point, but I love that jacket. <br /><br />Now that I wouldn't shut up about the jacket I suppose I should show you a picture. It's only fair.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP3LKrDPAmaookf49H5iGMY7OE8ODFGWBfg27bdQHgjmecTYRhLHCBQrc3GDE2pzq2nK9HwQnVBaMuezQqTtW-kyR-xhBz43SD47WJJnBWkCEu-VY85TPZ_iyQF_Y3WltcwblicZwWfY0/s1600/photo(4).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP3LKrDPAmaookf49H5iGMY7OE8ODFGWBfg27bdQHgjmecTYRhLHCBQrc3GDE2pzq2nK9HwQnVBaMuezQqTtW-kyR-xhBz43SD47WJJnBWkCEu-VY85TPZ_iyQF_Y3WltcwblicZwWfY0/s320/photo(4).JPG" width="240" /></a></div><br /><br />While I'm on the subject of all things me, I must tell you that I have gone ginger. That's right, I'm a redhead now. It's more auburn than fire-engine or carrot top. Bye, bye blondie. Thanks to Dalton at Roca Salon for holding my hand through the transformation. He is some sort of <strike>mad scientist</strike> genius with hair color. No regrets, buddy! I'll update my profile pics on all my social media when I get a chance. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzCpZRuv7U5IBxYZSQesFusI2BwLy4MkrXkWq8vm7rBHgND7sC2wKjI06lBRBPPq9nm8wACfVgOV3K4-O1I5LFj8ZBjW0dwRkCQlipe6zUxTadVaZJQb2VK5HCgrC4Oecsd2OVcCOHcZ0/s1600/Sara.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzCpZRuv7U5IBxYZSQesFusI2BwLy4MkrXkWq8vm7rBHgND7sC2wKjI06lBRBPPq9nm8wACfVgOV3K4-O1I5LFj8ZBjW0dwRkCQlipe6zUxTadVaZJQb2VK5HCgrC4Oecsd2OVcCOHcZ0/s1600/Sara.jpg" /></a></div><br /><br /><br />Wishing everyone sunshine and happiness!<br /><br />Sara<br /><br />Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com1tag:blogger.com,1999:blog-4833951807411142977.post-58675739462839563732012-08-23T06:00:00.000-07:002014-12-16T19:56:49.185-08:00Almond Mocha Mocktail 120-Calories<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc9Savw0wFgcDsyz4HnPIkYB7acaIzk4Ipfsxi5aTyfDIE8CuLcGIgxkEGQ1bMPx3v5pALqGbJSnLqIBBsRmI2bVevFSuezxLSndVdzl6QP2mJsPobi_uYdwZzmAk_91066mjD4MxjrUY/s1600/Almond+Mocha+Mocktail.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc9Savw0wFgcDsyz4HnPIkYB7acaIzk4Ipfsxi5aTyfDIE8CuLcGIgxkEGQ1bMPx3v5pALqGbJSnLqIBBsRmI2bVevFSuezxLSndVdzl6QP2mJsPobi_uYdwZzmAk_91066mjD4MxjrUY/s320/Almond+Mocha+Mocktail.JPG" width="231" /></a></div><br /><br /><br /><br /><br />I love a foo foo coffee drink in the morning, and I am always looking for ways to make it low-calorie without sacrificing taste. I came up with this drink on the fly, and it was delicious. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF4Ubts1QKnvElSgkA10lUgNj3Zlv116z0JsMN8e7P__Ly-SFV7j0uKLeCzR0Z6DEe1_qUOv8UAexlVwfwtNvU2f3_NINnpXoIpdFvMkz6hQLuQ-Pq3hfa-S6o70Mua2gjg8HspZueQA0/s1600/Cocoa+Almonds.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF4Ubts1QKnvElSgkA10lUgNj3Zlv116z0JsMN8e7P__Ly-SFV7j0uKLeCzR0Z6DEe1_qUOv8UAexlVwfwtNvU2f3_NINnpXoIpdFvMkz6hQLuQ-Pq3hfa-S6o70Mua2gjg8HspZueQA0/s1600/Cocoa+Almonds.JPG" /></a></div><br /><br /><h2 style="width: 300px;">Ingredients</h2>2 tsp. Instant Espresso<br />8 oz. Light Chocolate Soy Milk or Chocolate Almond Milk<br />2 Emerald Dark Chocolate Cocoa Roasted Almonds, Crushed, to rim the glass<br />1 tsp. Hershey's Chocolate Syrup, to rim the glass<br /><br /><div class="separator" style="clear: both; text-align: center;"></div><br /><br /><h2>Directions</h2>Blend the instant espresso and chocolate milk in a blender or Magic Bullet. You may add ice cubes if you wish. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRguSb55C4VQNtIX_ZInq4H3kmTxaCdJKzaClOUl-n_uRNhKXesgCDZxcq-TpJ__Yt2BWdIasZw2rHM7-rS21GVS240czIX_UXacvmdNHrsRv0DU4-qrJ5aeWa6Svy1IeZJ5mDSq0BqJY/s1600/Crushed+Almonds.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRguSb55C4VQNtIX_ZInq4H3kmTxaCdJKzaClOUl-n_uRNhKXesgCDZxcq-TpJ__Yt2BWdIasZw2rHM7-rS21GVS240czIX_UXacvmdNHrsRv0DU4-qrJ5aeWa6Svy1IeZJ5mDSq0BqJY/s1600/Crushed+Almonds.JPG" /></a></div><br /><br />Crush the two almonds in a plastic bag using a rolling pin. Or blend in a spice blender.<br /><br />Use the chocolate syrup to coat the rim of the glass.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK2TIahBRRXW8c0O-bvgxBUj7PT4fkXr9SeH4162M4NqP3j0s2BwDJB-hlA3O2IDqtA_1VNf2HdTe50NNNFznHcxKzsxlmELEBapSH47F3QyV4LdWp6sJkPQW3KYtstrdHEQQb-PzaE6U/s1600/Chocolate+Rim.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK2TIahBRRXW8c0O-bvgxBUj7PT4fkXr9SeH4162M4NqP3j0s2BwDJB-hlA3O2IDqtA_1VNf2HdTe50NNNFznHcxKzsxlmELEBapSH47F3QyV4LdWp6sJkPQW3KYtstrdHEQQb-PzaE6U/s320/Chocolate+Rim.JPG" width="240" /></a></div><br /><br />Then dip the rim in the crushed almonds to garnish. <br /><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCQXYsGZydjrno7a4eQCBhkDPhAk-IPNw1ZsbSzWBckmLO4ztQNuGixq-P895yM8hMmPPJ4UqYgabX4WVBbzFcsE5YloAsVUGVxtlvTsgoh4bv49Rx4nkMFgzR0LZvOx_vah60AHpn95A/s1600/Almond+Rim.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCQXYsGZydjrno7a4eQCBhkDPhAk-IPNw1ZsbSzWBckmLO4ztQNuGixq-P895yM8hMmPPJ4UqYgabX4WVBbzFcsE5YloAsVUGVxtlvTsgoh4bv49Rx4nkMFgzR0LZvOx_vah60AHpn95A/s1600/Almond+Rim.JPG" /></a></div><br /><br />Serving Size: 1 Mocktail<br /><br /><div id="nut_info_cont"><div id="nut_info_w"><div id="nut_info"> <div class="title"><h2>Nutrition Info</h2></div><ul><li><b>Calories:</b> 121.5 </li><li><b>Fat:</b> 2.9g </li><li><b>Carbohydrates:</b> 19.6g </li><li><b>Protein:</b> 3.7g <b></b><br /><a name='more'></a><b> </b><br /><h3><b>Calories per Ingredient per Serving of Almond Mocha Mocktail</b> </h3><h2> </h2>90 calories of Light Silk Chocolate soy milk, (1 serving)<br />16 calories of Hershey's Chocolate Syrup, (0.33 tbsp)<br />15 calories of Emerald dark chocolate almond, (0.10 oz)<br />0 calories of Medaglia D'oro Instant Espresso Coffee, (2 tsp) </li></ul></div></div></div>Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com2tag:blogger.com,1999:blog-4833951807411142977.post-12992921080598833242012-08-21T03:00:00.000-07:002014-12-16T19:56:49.197-08:00Bacon Avocado Egg Salad Recipe<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7EAIHJ19o7COsmCaJJCfewljhf4sTSXOuO9O3EuQuBSfSRgigyHn-InbXcDqFdbvioX17R3ZnWUUbhDZSc-Xm_mvPWfVKn0weATAmsDW4Ubd9is_IJebRULLPQLkduMUYDD-frDVdorU/s1600/Egg+Salad.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7EAIHJ19o7COsmCaJJCfewljhf4sTSXOuO9O3EuQuBSfSRgigyHn-InbXcDqFdbvioX17R3ZnWUUbhDZSc-Xm_mvPWfVKn0weATAmsDW4Ubd9is_IJebRULLPQLkduMUYDD-frDVdorU/s320/Egg+Salad.JPG" width="286" /></a></div><br /><br /><br /><br />Yesterday I had my friend, Kelli over for lunch. We both love bacon and avocados so I decided to make a lightened up version of Bacon Avocado Egg Salad. <span id="intro_text_less"><span itemprop="summary">I served it on a Sara Lee 80-calorie wheat bun with mixed greens and a slice of tomato. It was delicious! </span></span><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiur5NzPDlePeWHQvRxDBQaUylJqSnYVAt2fdtT59ccbnmFWjDlqCn7zTbDbtwLSlaQofdL1FPuVGUaw5FQCbVHhX4kLcZ2VjmbWoV_Mzece_EvdAYfG6gjdylW1MVaeo1tLEcxJChhcQU/s1600/Ingredients.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiur5NzPDlePeWHQvRxDBQaUylJqSnYVAt2fdtT59ccbnmFWjDlqCn7zTbDbtwLSlaQofdL1FPuVGUaw5FQCbVHhX4kLcZ2VjmbWoV_Mzece_EvdAYfG6gjdylW1MVaeo1tLEcxJChhcQU/s320/Ingredients.JPG" width="320" /></a></div><span id="intro_text_less"><span itemprop="summary"></span></span><br /><br /><h2 style="width: 300px;"></h2><h2 style="width: 300px;">Ingredients</h2>4 Large Hard-Boiled Eggs, chopped (I like Eggland's Best Hard-Cooked Peeled Eggs!)<br />2 Slices Center Cut Bacon, Cooked and Crumbled<br />1/2 Ripe Avocado, cubed or mashed<br />1 Tbsp. Reduced Fat Olive Oil Mayo<br />2 Tbsp. Non-Fat Greek Yogurt<br />1 Tbsp. Fresh Lime Juice<br />Salt and Pepper to Taste<br />1/4 tsp. Cayenne Pepper (optional) <br /><h2> </h2><h2>Directions</h2>Mix all the ingredients in a bowl. Serve on low-calorie bun or a bed of mixed greens.<br /><br />Serving Size: 1/2 recipe<br /><br /><div id="nut_info_cont"><div id="nut_info_w"><div id="nut_info"><div class="title"><h2>Nutrition Info</h2></div><ul><li><b>Calories:</b> 243.7 </li><li><b>Fat:</b> 17.2g </li><li><b>Carbohydrates:</b> 5.5g </li><li><b>Protein:</b> 14.0g </li></ul></div></div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgt4y9BnmqzOGn_WoNX3A6A_I6Jkysap3jjRiqIEfEB4fjCFofMy-8H3MSamEyfXPmRo1ZBW4vFv8hAAeefoZHxkBjGBGbt4w3h_tLEaXi-y1GdTO6lCurZ3N9tfjyAbtHqV7PifwfQqww/s1600/Egg+Salad+sandwich.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="288" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgt4y9BnmqzOGn_WoNX3A6A_I6Jkysap3jjRiqIEfEB4fjCFofMy-8H3MSamEyfXPmRo1ZBW4vFv8hAAeefoZHxkBjGBGbt4w3h_tLEaXi-y1GdTO6lCurZ3N9tfjyAbtHqV7PifwfQqww/s320/Egg+Salad+sandwich.JPG" width="320" /></a></div><br />With the bun, greens, and tomato the sandwich is under 350 calories. Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com1tag:blogger.com,1999:blog-4833951807411142977.post-62024211740519812842012-08-20T07:18:00.000-07:002014-12-16T19:56:49.243-08:00150-Calorie Morning Mocha Smoothie<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnx4Tk6mjqLEn2hXU6XmqNEfC9m0RiR8Qnx7vhePOxXC6UujYpV8_6YUKvw5SxxDE1Ix1ZZAZkv1576Y4vEMIIP5RrDJy4b0Khop8FaUE9sl4zFg7q04Jc4iCUYzcjuI3PfHyVrpYYJQI/s1600/Mocha+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnx4Tk6mjqLEn2hXU6XmqNEfC9m0RiR8Qnx7vhePOxXC6UujYpV8_6YUKvw5SxxDE1Ix1ZZAZkv1576Y4vEMIIP5RrDJy4b0Khop8FaUE9sl4zFg7q04Jc4iCUYzcjuI3PfHyVrpYYJQI/s320/Mocha+2.jpg" width="229" /></a></div><br /><br />Yesterday I was inspired by a recipe on Pinterest to come up with my own variation of a mocha smoothie. The recipe that inspired me called for Starbucks Instant Iced Coffee, but I discovered that it is 50 calories per serving (from sugar) and also about twice the price of a jar of instant espresso. For a mere $3.99 I picked up a jar of Medaglia D'Oro Instant Espresso Coffee.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw0mDq9O9fjd29Ui1p5HqGWIu4sKlhGQiX3G39FFT_7ebxegp5O9kXk9cd4JsaAAZfzJyhANdPd9P609gBVqOSbQRxRS9Yp3fApr8gZb-QCWqGs0H3W2kThIAR4BSQxYoWrB0w-lL0nkc/s1600/Espresso+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw0mDq9O9fjd29Ui1p5HqGWIu4sKlhGQiX3G39FFT_7ebxegp5O9kXk9cd4JsaAAZfzJyhANdPd9P609gBVqOSbQRxRS9Yp3fApr8gZb-QCWqGs0H3W2kThIAR4BSQxYoWrB0w-lL0nkc/s320/Espresso+2.jpg" width="212" /></a></div><br />The smoothie was just what I needed for a morning pick me up to get up and start writing. I'm excited to tell you that I am getting very close to being finished with my guide book about low calorie eating. It mostly covers what you can eat out for breakfast, lunch, and dinner. Plus it will include low-cal meals to prepare at home. My intention is for the book to take the guess work out of calorie counting and enable readers to create easy meal plans. I will be sure to let you know when it is finally available on Amazon so keep checking back.<br /><h2 style="width: 300px;"> </h2><h2 style="width: 300px;">Ingredients</h2>1.5 Tsp. Instant Espresso Powder, dissolved in 1.5 oz. boiling water<br />6 Ice Cubes<br />8 oz. Chocolate Soy Milk Light<br />2 Tbsp. EAS AdvantEdge Protein Powder (Optional) <br /><h2> </h2><h2>Directions</h2>Put all the ingredients into a blender and blend until frothy.<br /><br />Serving Size: 1 Smoothie<br /><br /><h2><span itemprop="nutrition" itemscope="" itemtype="http://data-vocabulary.org/Nutrition"><div class="title"><b>Nutritional Info</b></div></span></h2><span itemprop="nutrition" itemscope="" itemtype="http://data-vocabulary.org/Nutrition"> </span><br /><ul><li class="servings">Servings Per Recipe: 1 </li><li class="servings"><span itemprop="calories">Calories: 146.7</span> </li></ul><ul><li>Total Fat: <span itemprop="fat">1.8 g</span> </li><li>Cholesterol: <span itemprop="cholesterol">0.0 mg</span> </li><li>Sodium: 143.3 mg </li><li>Total Carbs: 21.3 g </li><li class="indent">Dietary Fiber: <span itemprop="fiber">2.0 g</span> </li><li>Protein: <span itemprop="protein">9.7 g</span> </li></ul><br /><h2>Calories per Ingredient</h2>Here are the foods that were used for the nutrition calculations of this recipe. Skipping the optional protein powder shaves off 57 calories.<br /><br /><b>Calories per serving of 150-Calorie Morning Mocha Smoothie</b><br /><br />90 calories of Chocolate Milk (SILK Light - SOY MILK), (1 serving)<br /><br />57 calories of EAS Advant Edge Protein Powder, (2 tbsp)<br /><br />0 calories of Medaglia D'oro Instant Espresso Coffee, (1.50 tsp)<br /><br />Enjoy!<br /><br />Sara<br /><div class="separator" style="clear: both; text-align: center;"></div><br />Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com0tag:blogger.com,1999:blog-4833951807411142977.post-9908834111219765612012-08-19T09:46:00.000-07:002014-12-16T19:56:49.254-08:00Low-Calorie at Olive Garden Plus Recipes!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://www.blogger.com/goog_1272129318"><img id="OliveGarden_Master_Main_OliveGarden_Master_Main_RecipeImage" src="http://olivegarden.com/core_content/images/recipes/RavioliVegetables.jpg" style="height: 199px; margin-left: auto; margin-right: auto; width: 200px;" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="http://olivegarden.com/Recipes/Main-Dishes/26/Cheese-Ravioli-with-Fresh-Vegetables/" target="_blank">Cheese Ravioli with Fresh Vegetables</a></td></tr></tbody></table><br /><br />I much prefer eating at local mom & pop restaurants when it comes to Italian. In the Kansas City area there are some great, local Italian restaurants. My favorites are Carmen's in Brookside and Garozzo's in Columbus Park. I have to confess that when I eat at either restaurant my diet is at the bottom of my priority list. My favorite dish is pesto ravioli with gorgonzola cream sauce. I also love the house salad. With that said, I realize a lot of people eat at Olive Garden since it's a national chain. Fortunately they list their nutrition facts on the company website. <br /><br /><a href="http://www.olivegarden.com/Menu/Nutrition/" target="_blank">Olive Garden Nutrition Facts</a><br /><br />The key at Olive Garden is to either order an appetizer/soup, salad, and a breadstick or simply order the entrée without all the accoutrements. Many of the entrees at Olive Garden break the 650-calorie budget that I generally allot for dinner. I have listed the few entrees that actually hit the range.<br /><br /><b>Appetizers</b><br />Mussels di Napoli 180<br />Breadstick (with garlic-butter spread) 150<br />Stuffed Mushrooms 280<br /><br /><b>Soups & Salads</b><br />Chicken & Gnocchi (one serving) 250<br />Pasta e Fagioli (one serving) 130<br />Minestrone (one serving) 100<br />Zuppa Toscana (one serving) 170<br />Garden-Fresh Salad (one serving with dressing) 290<br />Grilled Chicken Caesar Salad 610<br /><br /><b>Dinner Entrees</b><br />Linguine alla Marinara 430<br />Steak Toscano 590<br />Ravioli di Portobello 670<br />Cheese Ravioli with Marinara Sauce 660<br />Venetian Apricot Chicken 400<br />Mediterranean Grilled Chicken 670<br />Shrimp Mezzaluna 630<br />Capellini di Mare 650<br />Herb-Grilled Salmon 510<br />Seafood Brodetto 480<br />Parmesan Crusted Tilapia 590<br /><br />Interestingly enough, the Olive Garden website also has numerous recipes that you can make at home. I love that! They don't list the calories per serving, but it's easier to lighten up a recipe at home. Here are a few recipes that sparked my interest. Yum!<br /><br /><a href="http://olivegarden.com/Recipes/Appetizers/89/Portobello-Mushrooms-with-Mozzarella/" target="_blank">Portobello Mushrooms with Mozzarella</a><br /><br /><a href="http://olivegarden.com/Recipes/Main-Dishes/19/Beef-Filets-in-Balsamic-Sauce/" target="_blank">Beef Filets in Balsamic Sauce</a><br /><br /><a href="http://olivegarden.com/Recipes/Main-Dishes/26/Cheese-Ravioli-with-Fresh-Vegetables/" target="_blank">Cheese Ravioli with Fresh Vegetables</a><br /><br /><a href="http://olivegarden.com/Recipes/Side-Dishes/9/Creamy-Polenta/" target="_blank">Creamy Polenta</a><br /><br /><a href="http://olivegarden.com/Recipes/Vegetables/61/White-Bean-Salad-with-Tomatoes-and-Crispy-Pancetta/" target="_blank">White Bean Salad with Tomatoes and Crispy Pancetta</a><br /><br /><a href="http://olivegarden.com/Recipes/Vegetables/11/Green-Beans-with-Tomato-and-Garlic/" target="_blank">Green Beans with Tomato and Garlic</a><br /><br /><a href="http://olivegarden.com/Recipes/Vegetables/17/Asparagus-with-Lemon-and-Minced-Onions/" target="_blank">Asparagus with Lemon and Minced Onions</a><br /><br /><a href="http://olivegarden.com/Recipes/Soups/1/Angel-Hair-and-Three-Onion-Soup/" target="_blank">Angel Hair and Three Onion Soup</a><br />Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com0tag:blogger.com,1999:blog-4833951807411142977.post-84146125897074096482012-07-26T13:42:00.000-07:002014-12-16T19:56:49.300-08:00Over 30 Protein Sources to Support Weight Training<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMsfII-gO2bliaXYuifvmuHrShYKfqmhZF4mp5DLkXZ2DSMNBENZwR25KpdBdjF70rbdiWPkesFQL55R62GFRzBczJ8ESVlSKZzMTPTsuOCLvt2E4hUw99id4KYgv6bacezvPsilzxaJk/s1600/turkey2.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMsfII-gO2bliaXYuifvmuHrShYKfqmhZF4mp5DLkXZ2DSMNBENZwR25KpdBdjF70rbdiWPkesFQL55R62GFRzBczJ8ESVlSKZzMTPTsuOCLvt2E4hUw99id4KYgv6bacezvPsilzxaJk/s320/turkey2.gif" width="320" /></a></div><br /><br />As a personal trainer, one of the questions that often comes up with clients is "What are some good sources of protein?" Protein bars and shakes are certainly a way to supplement your protein intake, but there are plenty of other sources. I compiled a list of protein sources and their corresponding protein grams and calories. This is certainly not an extensive, all-inclusive list. Since I'm not a vegetarian, the list is decidedly biased towards carnivores. However, I did make an effort to include some vegan sources as well. Please feel free to add on your favorite protein sources in the comments.<br /><br /><img alt="" 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" /><br /><br />With a weight training program you need to increase your overall protein intake to support the repair of your muscle tissue. How much you take in will depend greatly upon your individual goals. The general answer according to the personal training manual put out by the American Council on Exercise is 1.2 to1.8 grams of protein per kilogram of body weight. To determine your body weight in kilograms divide your weight in pounds by 2.2. Then multiply that by 1.2 to 1.8.<br /><br />The increase in protein should still be part of a well-balanced diet including healthy sources of carbohydrates and fat.Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com1tag:blogger.com,1999:blog-4833951807411142977.post-87946517033035699832012-04-20T12:59:00.000-07:002014-12-16T19:56:49.315-08:00Operation Bikini Body<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-IyJsvLa1jdmG4Xj14sr7Jx5FFiiKO8R_CcPW9jNnYN3PYVecV_2VONf84ficdkZUQwWHVW4bcxJyEWGWXoPCG3eWRSo00tud2s38NYOKtIXEEHcb7xHCUpGn6hi7Lnr3CGVcJ7J6idA/s1600/Sara+384.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-IyJsvLa1jdmG4Xj14sr7Jx5FFiiKO8R_CcPW9jNnYN3PYVecV_2VONf84ficdkZUQwWHVW4bcxJyEWGWXoPCG3eWRSo00tud2s38NYOKtIXEEHcb7xHCUpGn6hi7Lnr3CGVcJ7J6idA/s320/Sara+384.jpg" width="240" /></a></div><br /><br />Bikini season is just around the corner now, and it is time to step up my game. This was me 3 years ago and 22 pounds ago. The pic is from my honeymoon. Excuse the lack of make-up. I didn't plan on ever showing this pic to anyone. I'm not sure it is feasible for me to go back to that weight. I look at the pic and think maybe I was too thin (gasp! is that possible?). Either way, I desperately want to lose 10 lbs before I'll be caught in a two-piece again. <br /><br />Yesterday I did an hour on the elliptical until I reached 700 calories burned. The first 30 minutes I did all at once. The remaining 30 minutes I broke off into 10 minute increments and mixed weight training in between each increment for a total of an hour. Yesterday evening I felt rundown so today I am taking a "recess" approach to my exercise regimen. <br /><br />Do you remember when we had recess in grade school? We would have little breaks in the day to go play on the playground. Then we would also have gym class. We didn't have an aversion to sweat. The thought that it was gross to get hot and sweaty had never occurred to us. Maybe our culture is too afraid of getting stinky to get proper exercise.<br /><br />My "recess" approach is that I am breaking off 20 minutes of the elliptical trainer three times a day. Eventually I want to do 30 minutes three times a day. I did my first 20 minutes this morning, and it actually seemed fun. I'm going to do an additional 20 minutes this afternoon. I'll mix in some in some upper body and ab exercises before doing an additional 20 minutes on the elliptical. <br /><br />After doing so much cardio yesterday I was craving carbs for dinner. I tried <a href="http://www.amys.com/products/product-detail/light-lean/000062" target="_blank">Amy's Light & Lean Spinach Lasagna</a> (only 250 calories with organic vegetables & pasta). It was delicious! I highly recommend it. It was full of flavor and filling. When I weighed in this morning I was down a couple pounds for the week. Yay! For breakfast I had my Starbucks Espresso Doubleshot (140 calories) and a slice of 45-calorie multi-grain toast with 1 tsp. of natural peanut butter (32 calories). For lunch my husband and I ate at <a href="http://www.jackstackbbq.com/jack-stack-barbecue/i/2/" target="_blank">Fiorella's Jack Stack Barbecue</a> here in Kansas City. At first I wasn't too thrilled about the idea, but my husband said, "why don't you try the fish?" I was sold. I tried the Jack's Trout BBQ Lunch. It is a half boneless Ruby Red Trout grilled with a sweet barbecue glaze. I subbed in a loaded baked potato for the fries, and I only ate about a third of it (the third w/the bacon, cheddar, & sour cream. Shhhh!). The trout was amazing. If you don't live in the KC area, then you might try to grill this delicious fish at home. <br /><br /><a href="http://allrecipes.com/recipe/barbequed-steelhead-trout/" target="_blank">Barbequed Steelhead Trout Recipe </a><br /><br /><a href="http://www.cooks.com/rec/search/0,1-0,grilled_trout,FF.html" target="_blank">30 Recipes for Grilled Trout</a><br /><br />If you would rather have it made for you (like me!), then try the grilled trout at Longhorn Steakhouse or Red Lobster.<br /><br />Forgive me for the racy pic. I needed the inspiration. I hope my blog post inspires you to step up your workouts, too! Have a great weekend!<br /><br /><br />Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com2tag:blogger.com,1999:blog-4833951807411142977.post-43725637801122183902012-04-17T16:20:00.000-07:002014-12-16T19:56:49.361-08:00Smarter Choices at Longhorn SteakhouseThere are several options for eating low-calorie at Longhorn. You may start with one of the side salads and order soup as your main course. You might opt for one of their lower-calorie entrée salads. If you choose a protein-packed entrée, then stick with one of the leaner entrees that I have suggested. Keep in mind that it comes with a salad and a side. The lowest calorie salad is the mixed green side salad (110 calories) with fat-free ranch dressing (45 calories). Skip the starchy sides and order green vegetables. If you are craving the loaded baked potato (430 calories) or the sweet potato (370), then order it as your entrée. Be strong and skip the bread loaf (510 calories) so that you don’t break the calorie bank. Try not to go over 650 calories with your order combination. There is nothing wrong with getting a box, because you have leftovers. If you enjoy your meal, then you can enjoy it twice!<br /><br /><br /><b>Starters</b><br />Chilled Shrimp Cocktail with Cocktail Sauce 190<br />French Onion Soup (bowl) 320<br />Ranch House Chili (bowl) 210<br />Shrimp & Lobster Chowder (bowl) 250<br />Loaded Baked Potato Soup (bowl, order as a meal.) 470<br /><br /><b>Dinner Entrees - Salads</b><br />Grilled Salmon Salad – Mixed Green with Fat-Free Ranch 605<br /><br /><b>Dinner Entrees – Legendary Steaks</b><br />Flo’s Fillet 7 oz. 450<br />Fire-Grilled Bone-in Sirloin 470<br />Flat Iron Steak 440<br />Flo’s Fillet & Lobster Tail (Calorie Splurge!) 500<br /><br /><b>Dinner Entrees – Seafood</b><br />Grilled Trout Topped with Shrimp & Lobster 490<br />Redrock Grilled Shrimp 130<br /><br /><b>Dinner Entrees - Flavorful Under 500 </b><br />Flo’s Fillet 7 oz. 420<br />Renegade Sirloin 6 oz. 400<br />Sierra Chicken lighter portion 340<br />Grilled Fresh Rainbow Trout 380<br />Salmon 7 oz. 410<br /><br /><b>Ribs, Chops & More</b><br />Cowboy Pork Chops 400<br /><br /><b>Side Dishes</b><br />Fresh Seasonal Vegetables 90<br />Fresh Green Beans 36<br />Mixed Green Side Salad 110<br />Caesar Side Salad with Caesar Dressing 350<br />Fresh Steamed Asparagus 80<br />Steakhouse BLT Salad with Dressing 320<br />Strawberry Pecan Salad with Dressing 380Choices Coachhttp://www.blogger.com/profile/17625590438435307894noreply@blogger.com9