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The Healthy Salty Snack You Can Afford to Eat
If you’re like me, and crave salty snacks, then you are always happy to discover something healthy to feed your craving. Unfortunately, there are not a lot of salty healthy snacks available beside popcorn, so imagine my sheer joy the first time I tried edamame (boiled or steamed soy beans in the pod).
My first edamame experience was at a local asian restaurant, Bangkok. After they came out, I remember thinking “what do I do with that? Do I eat the whole thing or am I supposed to pop the beans out?” Yes, Steve and I were edamame tards. After gnawing on the whole thing for a bit, shell and all, it didn’t take long to discover the stiff stems were not very chewable. We quickly figured it out and they became a part of our regular diet.
They are easy to cook too. I buy the bag of frozen edamame and steam them (which can be done traditionally or in a microwave oven for 5 minutes). Then I sprinkle soy sauce, and/or salt, on them and begin snacking!! Today I cooked them and then threw them in my cooler for the beach. They were an awesome cold snack too.
The greatest part of this salty wonder is they are truly healthy. Most people are just happy to find snacks that are just “not unhealthy”, but edamame is as healthy as it is tasty. Half a bag of edamame is only 150 calories – and a very equal balance of calories I might add! 12.5gms of protein, 6gms of fat, 11gms of carbohydrates and 5gms of fiber. Look at the graph to the left. You can see that edamame gets 31-36% of the calories from each substrate.
Another thing I like about edamame in the shell, is it takes work to get the bean out. Not that it is a big job, because it’s not a bother at all. However, it slows down how fast we typically eat snacks. I enjoy the taste more and the entire snack takes longer to eat than many other similar snacks. Any snack that can slow us down from inhaling it is a good snack!
So, instead of reaching for a bag of chips, next time you are craving something salty to snack on, go steam up some beans!
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6 Tips to Combat Diet Sabotage
How to Destroy a Diet in 2 Hours: So, you are dieting and you do good aaaaaaall day long, only to blow every salad, protein shake and healthy snack down the drain in the last 2 hours of the day. Sound familiar?
Sip-n-Chip
Why is it we feel the need to snack at night? Will our life really come unraveled if we don’t have a grip on a chip and a drink to sip? Honestly, Steve and I are amazed how much of a struggle this is – and I believe it destroys a lot of very healthy diets.
I eat squeaky clean all day long, only to blow it with popcorn, pretzels or nuts. I always have good intensions, but I always eat more than I should in the end. Could it be worse? Sure it could, but is it preventing me from getting rid of that last bit of fat? Of course it is!
Here are some of the lies we feed ourselves so we can feed ourselves.
LIES:
1. I’ve eaten so good today, I can afford it.
2. At least they are healthy snacks.
3. It’s probably not that many calories.
4. I’ll just have a few.
5. I can run it off in the morning.
TRUTH:
1. You’ve eaten so good today, that’s exactly why you should skip it! Protect your hard work!
2. You can get fat on healthy foods too. Extra calories are extra calories.
3. It’s probably a lot more calories than you want to admit.
4. You never have just a few. You will have “just a little more” and “just a little more” until you’ve eaten too much or you’ve eaten the entire thing!
5. If you are trying to lose weight, you should be running off stuff you’ve already eaten, not more stuff.
6 TIPS TO COMBAT LATE-NIGHT SABOTAGE
1. Plan to be disciplines. Decide BEFORE you get a snack-attack what you can and can’t eat.
2. Avoid alcohol, because not only is that MORE calories but it makes you stupid! The relaxation you feel from a glass of wine is just enough to make you “relaxed” about your diet – and before you know it, you want some cheese with that wine.
3. Stick to prepackaged foods if you have a problem with stopping, like 100 calorie popcorn or jello pudding.
4. Make room for 200 calories of snacks at night so you don’t completely deprive yourself. When you countcalories, you are much more in tune with your body and your food choices. Be creative – try something new like sliced cucumbers with vinegar, salt & pepper or sliced strawberries over a cup of frozen fat free Cool Whip. The thinner the slices, the longer the snack lasts.
5. Have a protein shake. If you are craving sweets, a protein shake can be tasty and super satisfying – plus it helps muscle repair overnight. I like Designer Whey protein powder because it tastes great and is low in calories.
6. Just say no to snacks and yes to your goals. It wouldn’t kill you to just sip on water instead. Sometimes it’s best to not even start snacking – because you may not stop!
Cool Cucumber Salad, by McCormick:
2 cups thinly sliced cucumbers (4 small or 2 large cucumbers)
1/2 teaspoon salt
1 cup thinly sliced red onion
1/4 cup vinegar
1/4 cup water
1 tablespoon sugar (STEVIA)
1/2 teaspoon McCormick® Dill Weed
1/4 teaspoon McCormick® Black Pepper, Coarse Ground
Pinch McCormick® Red Pepper, Ground
See full recipe & instructions.
Bonnie’s Strawberries Parfait:
1/2 Cup Frozen Fat Free Cool Whip
6 Thinly sliced strawberries
1 Tablespoon of Grape-Nuts
The frozen cool whip has texture more like ice cream. The thinner the slices of strawberry, the more bites you get. Grape-Nuts just add a bit of crunch to it!! Trade the cool whip for vanilla greek yogurt for more protein and nutrients. Totally yummy!
PHOTOS:
Snacking Photo: Source
Pinocchio Photo: Source
Strawberries Photo: Source
Cucumber Photo: Source
Pretzel Photo: Source
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4 Questions to Keep Your Diet on Track
I’m in the fitness industry and it doesn’t take much to feel like Miss Piggy stuffed in tights.
The reality is, it doesn’t matter how you look to others, it matters how you feel. And often times we make decisions that make us feel even horrible – physically and mentally. Like Santa Claus, we “know when we’ve been bad or good” so why can’t we be good for goodness sake?! WE are the one who suffer when we make poor choices!! Our body suffers and our mind suffers as well.
We eat crappy for 30 minutes and we feel bad for 2 days afterwards. Even if we don’t physically put on a ton of weight, eating crappy can mess with your head. Is it really THAT worth it? Honestly? Is tasting something for a few minutes worth hours, and sometimes days, of misery?
We have to stop acting in the moment and look at reality. No matter how awesome it feels to walk out of our favorite store with bags of goods, we know whether we can afford it or not. Most of the time that knowledge will keep us from impulse buying. But why can’t we use those same principles with our body?
We may not bounce checks when we eat out, but there are other repercussions to overeating that will destroy our body like overspending will destroy your bank balance.
What can you do to remind yourself of these repercussions?
Ask yourself these questions. Post them on your refridgerator or pantry door. Make a bracelet, put a ribbon around your purse – do ANYthing to remind you to constantly think past the food.
1. How will this make me feel tomorrow?
2. I can either burn fat from previously stored calories or I can store more fat I’ll have to burn later.
3. How many miles will I have to walk or run to erase this? (it normally takes about 100 calories/per mile)
4. Am I willing to do the work to erase these calories?
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CARBS: Eat Them or Avoid Them?
I’m dedicating this week to diet and weight loss. Whether you are dieting for the first time or you are just wanting to tweak your diet, I will be giving you tips to help make dieting easier and more rewarding.
Carbs Are Evil
The media has plastered a message across the globe that carbs are bad. So much so, some people are terrified of them. Ironically, those same people are eating the heck out of carbs and just don’t know it because they aren’t one of the obvious “bad” carbs. Sure, french fries are carbs but so are fruit and veggies. The problem is, many people are eating too many unhealthy carbs and not enjoying the benefit of the heathy ones.
Food = Fuel
Before you can even think of changing your food habits, you have to change your mind. From this day forward, start thinking of food as fuel. Although food does taste good, it’s purpose is to fuel you. How your body runs is determined by the food you eat. If you eat like crap, you’ll feel like crap – and you might not even realize it because you’ve never eaten healthy enough, consistently enough, to tell the difference. Start asking yourself “what does my body need?” instead of “what does my tongue want to taste?”. When you give your body what it needs, you will find you’ll feel better and feel more satisfied.
What are Carbs Good For?
Carbohydrates are one of the best sources of fuel – that’s why athletes carb up before their big day. You don’t see them loading up on chicken and steak before the race, you see them eating a big bowl of pasta and bread. Carbs fuel you to work, play and train well. However, how much energy do you need to sleep? What kind of carb-loading do you need to snore? None! Yet, this is when many people eat the biggest, high-carb meals.
Carbs: It’s All About WHEN You Eat Them
This graph will give you a visual of how you can fuel your body through out the day. First, there’s protein (in red). Protein is so important, but it’s not a great fuel source – however, it’s essential for muscle repair, which is primarily done while we sleep. Fat (yellow), is a good lasting energy source, should stay consistent throughout the day. It also helps slow digestion, helping us stay fuller longer, as well as absorb more nutrients. Lastly, carbohydrates are your best source for fuel. Since you don’t need a lot of fuel to sleep, I recommend decreasing carbs at night. (This doesn’t mean you don’t have ANY protein or carbs during at those time, you just don’t need as much)
The Good News
If you thought you were going to have to give up pasta and potatoes – think again! You can eat all your favorite yummies during the morning and daytime (as long as they are within your caloric budget for the day) and just cut them back at night. So instead of eating that salad at lunch, eat your higher carb meals, like sandwiches, wraps, pasta, etc) during the day, saving salads and greens for the evening. You’ll have more energy during the day and you’ll be less likely to store fat from unused carbohydrates at bedtime.
Tips for Meal Planning
Low Calorie Vegetables (great for dinner sides)
TIP: Dark Green Veggies are always a safe bet!
Spinach
Collards
Kale
Broccoli
Asparagus
Cauliflower
Mustard or Turnip Greens
Lettuce
Cabbage
Zucchini
Green Beans
Sprouts
Okra
Squash
Tomatoes
Cucumber
Egg Plant
Sea Vegetables (Nori, etc)
High Carb Foods (best for breakfast, lunch & snacks)
TIP: If it’s light in color doesn’t mean it’s light in calories.
Potato
Sweet Potato
Whole Grain Pasta
Whole Grain Bread
Rice (white & brown)
Beans/Chick Peas/Black Eyed Peas
Corn
Whole Grain Cereal
Oatmeal
Cream of Wheat
Cakes/Cookies/Pastries
Yogurt
Milk
Fruit
Juice
Remember, dieting is all about calories in vs. calories out. If you have never counted calories before (and even if you’re stubborn and don’t want to count calories) be sure to read yesterday’s 7 DAY DIET: How to Make Your Own Meal Plan blog. This blog will help you learn how to get started.
NOTE: Another great time to have protein is RIGHT AFTER a workout. There are a lot more tips to share, and as with everything, exceptions to the rule – so please realize I’m trying to keep things simple. More tips to come!
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Quick & Easy Low-Calorie Tuna Casserole
If you are counting calories, making a casserole can be a pain. Last night I was craving a tuna casserole so I threw this quick creation together. I was in a hurry so I used packaged items, so feel free to replace some of the ingredients with fresh veggies. After I was all done, I cut it into 3″ squares and put it in tupperware for controlled portions for lunch & snacks. I ate one for lunch and will eat another piece before my workout tonight.
Box of Healthy Harvest Thin Whole Grain Spaghetti
12oz (Large) Can of White Albacore Tuna
1 14.5oz can of Del Monte Tomatoes with Garlic, Oregano and Basil
1 12oz Jar of Cento Artichoke Hearts
1 16oz jar of Ragu Light Alfredo Sauce
Squeeze one lemon (or use 1oz or so of lemon juice)
1/8 cup water
Garlic Powder, Salt & Cracked Pepper (I use a lot) to taste
Cook noodles and drain. Combine all above ingredients and place in large rectangular casserole dish and set the oven on 350. Top with 1 cup of light mozzarella cheese and sprinkle a panko bread crumbs (optional). Cook to melt cheese and brown crumbs. Serve with Parmesan Cheese (not included in calories)
Makes 8-12 servings depending on serving size. I cooked my casserole in my Longaberger Woven Traditions® 9″ x 13″ Baking Dish and cut 3″ squares (making 12 servings).
241 calories per serving for 12 servings
361 calories per serving for 8 servings (approximately a 3″ square)
2,892 calories for the entire dish (approximately a 4″ square)
NOTE: Whole grain pasta has a lower glycemic index than white pasta. This means it doesn’t turn to glucose (sugar) and get stored as fat as fast as regular pasta. It will keep you fuller longer and give you more energy for a longer period of time because it converts to glucose slower. White pasta, rice, potatoes and bread all typically have a higher glycemic index, which can cause us to have a short burst of energy (due to the spike in glucose) followed by a crash.
7 DAY DIET: How to Make Your Own Meal Plan
So you’re committed to working out. Whether you just joined our Boot Camp program or you are training on your own – you’re dedicated to getting results. What about your diet? (sound of car skidding to a stop here)
Yes, I said “Diet”. When I speak of diet, I’m not talking about a fad, a quick fix, or a miserable period of time you starve yourself in order to lose weight. I’m referring to managing your calories and nutrition.
Excuses, Excuses
Do you know how many excuses I hear when I ask someone if they know how many calories they eat? First they tell me HOW GREAT they eat. Then they tell me WHAT they eat. Then they tell me how HARD they work in the gym. They’re doing everything they can BUT counting calories – and most people don’t know where to start.
Weight loss isn’t about how healthy you eat, what you eat, or how hard you work in the gym. Although all those things are awesome, weight loss is determined by how many calories you are eating PERIOD. If you aren’t losing weight the way you are eating now, then you are eating too many calories – plain and simple.
How Bad Do You Want It?
Working out is hard, but it’s the easy part when it comes to weight loss. You can’t rely on exercise alone for weight loss. Although exercise is awesome, exercise makes you hungrier so many people just replace the calories burned exercising by eating more – and they don’t even know they’re doing it. It’s similar to getting a raise and ending up just as broke as before. You can’t say where the money went, but it’s gone. Unless you BUDGET those calories, you can’t count on everything just magically balancing out like you want it to.
1 Day Commitment
Give me just one day to journal you regular eating habits. You can’t really know what to fix, if you don’t know what’s wrong. Write down everything you eat normally all day long, without modifying portions or foods. Write down exact measurements, including sauces, dressing, drinks, toppings, vitamins, coffee creamer, etc. Using a calorie counter or google, tally your calories for the day, taking a mental note whether this is truly a normal day or not.
Analyze Your Results:
1. Was was your total calories? (most diets are 1200-1500 calories for women, 1500-1800 for men)
2. Where you are getting most of your calories from (carbs, fats, protein).
3. How many grams of protein are you getting? Most people are very low in protein.
4. How often did you eat? Eating 5-6 times a day boosts your metabolism.
5. Look for high-calorie mistakes.Was it food choice or portions?
Getting Started: Your 7 Day Commitment
So you want a meal plan? Of course you do! I’ll give you a meal plan if you will give me 7 days to prove you really want this. Anyone can count calories for 7 days. Right? Listen, if you TRULY want to get results, you must quit avoiding the inevitable. You may have gotten by with reducing portions, cutting fat, or limiting carbs in the past, but it’s time to take it up a notch. The only way to get guaranteed results is to have accurate information. NOTE: Weigh yourself on an empty stomach on Day 1 and Day 8. Dedicate the next 7 days to managing calories.
10 Quick Start Tips To Calorie Management:
1. Sign up for a free online calorie counter or phone app like LoseIt, MyFitnessPal or FitDay.
2. Before you eat ANYTHING, look it up first.
3. Aim to keep meals between 300-400 calories each and snacks 100-150 calories.
4. Eat 5-6 snacks and meals per day.
5. Try to get .5 – 1.0 grams of protein per pound of ideal bodyweight a day.*
6. Eat whole foods (meat, vegetables, etc instead of casseroles, etc.) Keep it simple by eating simple.
7. No guessing. Everything must be measured or weighed. We always underestimate portions.
8. Don’t eat at any restaurant that doesn’t offer nutritional information.
9. Eat prepackaged meals & snacks, if necessary, to simplify things at first.
10. Be honest. If you ate something you shouldn’t have, input it anyway. You need to see it in black & white.
Your New Meal Plans
At the end of your 7-day commitment, look at the days you felt, and ate, your best. Use these days as templates for the next 7 days. YOU just started your own meal plan! (I promised you a meal plan didn’t I? Yes, I’m sneaky like that!) Most of us are creatures of habit and eat the same thing often. Are you ready to do this for another 7 days? The longer you manage your calories, the more meal plans you will have to choose from the easier it will get!
*PROTEIN: If you are working out, a woman who wants to be 130lbs would shoot for 65-130gms a day. I personally prefer to eat 75% to 100% my body weight in protein, which would be 97.5gms to 130gms). Using that formula, a 180lb man would shoot for 135-180gms of protein a day.
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Sunday To-Do List, 6 Things You Need to Get Fit Monday
How you spend your Sunday greatly affects how you will spend the rest of your week – and if you are one of those people who are determined to get fit in 2012, then Sundays will even matter more. Here are 6 ways to make sure you get the results you want this week.
1. Shop: You can’t eat healthy if you don’t shop healthy. Nothing sets you up for failure more than not having the food you need in your kitchen.
2. Organize: I don’t know about you, but if my laundry is all over the place, and I have no idea where my favorite workout clothes are, I won’t be as motivated to go to the gym in my wrinkly left overs. I may be there to workout and sweat, but I have to feel good about myself too. If I don’t, I’ll skip or flake out early just because Read the rest of this entry
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Get Fit! It’s time to act like kids again.
As I was munching on some Gold Fish and looking at the serving size (55 bit size pieces for 140 calories), I thought “we’d all be a lot skinnier if we acted like children“. I don’t know what happens to us as we grow up, but as soon as we supersize our bodies, we feel the need to supersize our food, our spending – and pretty much everything and anything we do – yet we minimize our activity.
What happened to our childlike ways and childlike tastes? As kids we thought a Happy Meals was awesome. Now we want massive meals that scream “I am an adult and I can eat what I want and how much I want“. When we got bored, we figured out ways to entertain ourselves instead of going looking for ways to be entertained. Now we eat, drink, spend and watch stuff for entertainment – rarely actually ‘doing’ anything. Essentially, we do less and eat more.
Let’s look at America’s #1 childhood favorite: McDonalds. A Happy Meal with diet coke is 530 calories or a 4 piece chicken Happy Meal with diet coke is 420. Yet, if you get an adult combo meal, like a quarter pounder with cheese, large fry and a large coke, is 1,320 calories. BIG difference! And there is another big difference – you aren’t going to run around the McDonald’s playground for a half hour afterwards.
Like it or not, you need to start acting like a kid again! You need to get your old-fart lame butt up off the couch, or off the computer, and PLAY! You need to eat smaller meals and think of other ways to entertain yourself rather than eat more and do less. It’s time to act like kids again!
Battle of the Holiday Bulge
THIS. MEANS. WAR.
It’s here. It’s now officially the season for feasting – turkey, ham, stuffing, gravy, biscuits, mashed potatoes, pumpkin pie, pecan pie, every flavor pie, every kind of cookies, cake, ginger bread, rum balls, fudge, candy canes, chocolate covered pretzels, poppycock, apple cider, hot chocolate, hot toddies and egg nog. There is no other time in the entire year that we are exposed to such a crazy amount of calories, so hang on to your healthy britches because it’s going to be a long 2 months!!
If you’ve been working on transforming your body, or you already have gone through a major transformation, you maybe freaking out a little in anticipation of the Holidays. If you are nervous about it that’s a good thing. This means you can prepare for it.
In many ways, this may be a serious battle for you – a battle you must fight and a battle you can WIN!
10 tips to Winning the Battle of the Holiday Bulge:
1. Prepare for battle. You don’t enter battle without a plan. Is your plan to maintain your weight, lose more weight, get stronger or eat healthier? What is your specific goal this Holiday season?
2. Build your army. Since you are not alone, join forces with other allies in the mission to stay thin. Discuss your plan of action and promise to support one another. They need you just as much as you need them.
3. Train for battle. If you anticipate eating more calories over the Holidays, then start BURNING more calories NOW. Schedule more cardio through the week and boost your intensity by joining a strict training regimen (like our BCx Boot Camp program or a personal training program). The harder you train, the stronger you will be when facing your enemy (food).
4. Learn your enemy. When someone goes to war, they study their opponent. With food, it is crucial you know everything about it. Learn how many calories are in each item so you know how many “punches” you can take without being knocked out of the game. Knowledge is power.
5. Know your weaknesses. It would be foolish to enter battle without knowing your own weaknesses. If an army has a weak spot, they don’t just ignore it and hope the enemy doesn’t find it. No! They guard it heavily.
6. Fuel for battle. Do you think a soldier goes to battle hungry? Do you think a MMA fighter steps in the cage malnourished and starving? No way! It is crucial your body is properly fueled for battle – especially when your enemy is food. Your best defense is a content stomach so never go to a dinner or party running on empty.
7. Follow orders. You can’t expect your plan of attack to work if you don’t follow the plan. With every temptation you face, instead of focusing on what NOT to do, focus on the victory if you do what must be done.
8. Know your base camp. If you mess up or get lost, the key is to always have that go-to position to regain strength. For soldiers it may be a place everyone agrees to meet back up if they get hurt or split up. For MMA fighters, the goal would be to get back to their strongest fighting position, like getting back on the ground for a wrestler or getting back on your feet for strikers. For many of you, base camp is the gym. For others, it’s taking a 5 mile run. No matter what happens, determine your safe place you can always run to.
9. Persevere. Battles are not won overnight. They require patience and perseverance. If you get knocked down, you must get back up again. If you are defeated, you must wake up the next day ready to fight and reclaim your victory. No matter what happens – as long as you are still fighting, and as long as you don’t waive the white flag, YOU CAN WIN!
10. Don’t underestimate your enemy. You may be thinking I’m over-thinking this whole Holiday thing, but I know from experience what the Holidays can do to someone. Every year I see the battle scars of hundreds of people, filled with regret, flooding the gym. So why not be prepared for the worst? A good army does not prepare for ease. They do not under estimate their enemy no matter how great or small. A smart leader will prepare for all the worst-case scenarios so they are prepared to handle what ever comes their way.
It’s the Battle of the Holiday Bulge. THIS. MEANS. WAR!
50 Calorie Snacks: MORE Bites, LESS Calories
After a fantastic morning run with my BFF, Kristie, we started gabbing about our diets. She said “it seems like any bite you take you can just count on it being about 50 calories”. That not only cracked me up, hearing her say that in such a matter of fact way – like “that’s just the way it is” but it was SO true!
So often we think “I’ll have just one bite” or we have a bite or two while we cook and not even think twice about it. After doing the math, I realized that someone on a 1200 calorie diet is only allowed to have 24 BITES a DAY if they are not controlling the calories in each bite. This means, if you are just eating the same food but trying to eat less of it, you literally are going to eat LESS! OR you can rethink each bite so you can have MORE bites. I don’t know about you, but I’d rather have MORE bites with LESS calories than MORE calories and LESS bites!
So, I did a little research for ya to see exactly how each bite we take adds up – and how we can get more bites for the same amount of calories. ENJOY!
50 CALORIE BITES
1 bite of Starbucks Blueberry Scone
1 bite of a Burger King Whopper
1 bite of 1 TGI Fridays Mozzerella Stick with Sauce
1 bite of a Subway White Macadamia Nut Cookie
1 bite of Boston Market meatloaf
1 bite of Cupcake Royale Red Velvet Cupcake
1 bite of Arby’s Pecan Sticky Bun
1 bite of a Snicker’s Bar
1 bite of a KFC Honey BBQ Wing
1 bite of an Avocado
1 bite of Banana with Peanut Butter
1 bite of Cheddar Cheese
OR you can have…
50 CALORIE LOTS-OF-BITES
1. 1 Whole 3.5oz Green Apple
2. 20 Pepperidge Farms Cheddar or Pizza Flavored Gold Fish
3. 7 Sliced Large Strawberries with 2 tablespoons of Fat Free Cool Whip
4. 1 Diet Rootbeer Float with 1/4 cup light ice cream
5. 1/2 a bag of 100 Calorie Popcorn with Butter Spray
6. 43 H.K. Anderson Ultrathin Pretzel Stix
7. 14 Watermelon Balls
8. 2 Cups of Publix Classic Salad Mix with 1/2 teaspoon of Honey Roasted Sliced Almonds & Roland Balsamic Vinegar
9. 2 tps of Whipped Peanut Butter on a whole Celery Stick
10. 1 Publix Fudge Pop
11. 14 Frozen Grapes
12. 10 Teddy Graham Cookies
13. 1 Chips Ahoy Reduced Fat Chocolate Chip Cookie
14. 10 Celery Sticks with 2 tablespoon Athenos Roasted Red Pepper Hummus
15. 1 Cup of Coffee with flavored creamer
16. 1 Cup Steamed Asparagus or Broccoli
17. 7 Special K Crackers with 1 tablespoon of Cedar’s Fresh Taboule Salad at Publix
18. 1/2 banana sliced with cinnamon, drizzle of sugar-free maple syrup & 1 tsp cool whip
19. 1 small slice of Angel Food Cake
20. 1/2 Glass of Merlot
Maintaining your weight is about eating smart – but that requires a little knowledge. NO, you don’t have to go to Nutrition school to gain that knowledge. All you have to do is know how to look it up on Google! Gain freedom in knowledge and ENJOY eating without the extra pounds of fat and tight jeans!!
Like I always say “EAT what you KNOW, KNOW what you EAT“.
Disclaimer: Of course the calories are approximate depending on how big your mouth is! ha!! If I based it on Steve‘s “bites”, you could triple these numbers!! hahaha Hope you enjoyed my blog!
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