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I Don’t Always Diet, But When I Do…

i don't always dietI’ve been off my “diet” (AKA: Eating clean) for a month or so now. We’ve been staying pretty strict over the last year and wanted to take a break, and just have a little fun. (That even just sounds dumb already! Like we can’t have fun without a burger and ice cream?) Anyway, our plan was to start dieting again after July 4th. Monday, July 7th was the day to kick it back into high gear – but seriously, I just couldn’t wait. I couldn’t stand how I felt one more second!

I was so sick of feeling crappy, flabby and lazy. I had it up to my eyeballs in high-calorie food. 80% of the food I ordered I didn’t even really like that much. It was like I was on the search for something to satisfy my tastebuds in some special way. I almost boycotted salads because I can have those every day when I’m eating clean. I tried to squeeze in every food item I normally limit – and what a let down! Then, I thought “I really like the way eating clean tastes and makes me feel. So WHY OH WHY do I want to eat garbage?”

Don’t get me wrong, an occasional burger is no biggie, but hot wings one day, pizza the next, and ice cream too – that’s just dumb. Crappy food makes me feel crappy. It has no real fuel and nutrients to energize me so I am also more tired and less likely to workout. It’s double dumb! Yet, when I eat clean most of the time and have a small treat, it’s awesome. It’s not enough to make me feel bad and it’s just enough to satisfy a craving. That’s smart. So, why can’t I always be smart? I think it’s because we feel like we are missing something. How stupid is THAT!

When we are dieting, we aren’t missing anything worth missing. It’s when we are eating poorly, we are really missing out. We are missing out on feeling awesome in our clothes, as well as feeling energized to really LIVE and have fun. Our confidence is better, we are stronger, we are happier, we are more apt to do stuff we wouldn’t do when we feel fat and ugly (like go to the beach or wear a fitted dress). We don’t mind being in pictures, we are more positive to be around and aren’t as depressed. That’s not worth missing. Eating pizza and feeling like a big greasy slob afterwards? That’s worth missing!

So, the next time you feel like you are missing something when you are dieting, remember no chocolate in the world is worth what you’d be missing if you weren’t dieting & exercising! Making poor choices is trading the positive effects of healthy living for a temporary pleasure.  It’s ain’t worth it – and it’s just plain dumb!

Let’s eat smarter!!

Weight Loss is Like Marriage – It’s Hard Work, but It’s Worth It!

Steve & Bonnie PfiesterWhen you go into a marriage, you each come with a lot of baggage – baggage you might not even know you had. At first, you are so in love you don’t notice the weight you each carry right away. Over time, the burden of carrying the extra junk begins to show – and new junk gets piled on too! In many ways, marriage is like weight loss. It requires a permanent commitment to succeed, and it takes a lot of work, discipline, balance, self-control and constant effort if you want to maintain it.

Today we celebrate 20 years of marriage! This above photo was of Steve and I at a company beach party in the early part of our marriage (in the 90′s – that explains the high waisted swim suit I had on! OMG!). The party was put on by Steve’s favorite boss of all-time, Tom Kane of the Center for Orthopedic Sports & Physical Therapy in Tallahassee, FL. We thought we were so fit. haha!  Boy did we have a lot to learn!

steve and bonnie pfiesterSure, we worked out. We even did occasional cardio! lol However, we were merely in the honeymoon stage of both our marriage – and our fitness. The newness was fun and exciting. We were beginning to do a lot right, but we were still doing a LOT wrong.

Over the years, we not only learned that marriage was going to be harder than we thought, and so was staying fit and healthy! It’s taken years to learn how to eat healthier and work out better (more effectively and more efficiently). We’ve learned how to maintain a healthier weight by managing calories and practicing self-discipline. Instead of yo-yoing up and down, binging (cheating) and then crash dieting, now we eat pretty healthy all the time with small cheats here and there – which is a healthier and happier way to live. We rely less on exercise to erase our food “sins” and more on self-control and keeping our diet and lifestyle in balance so we don’t have to spend 2 hours a day in the gym.

Steve and Bonnie PfiesterI encourage you to always work to improve. Alway seek knowledge. Always work at it! And always remember you are learning every single day – even in your failures. And, most importantly, NEVER GIVE UP. All the hard work, all the failures, all the mistakes, all the struggles are WORTH IT as LONG AS YOU stick to the commitment you first made. If you quit, all the work was for nothing.

I’m so thankful Steve and I have stuck it out, even when the hard work didn’t seem to work right away (like doing a new fitness program…and you wonder when it will EVER pay off!). Sound familiar? I am telling you! There were days we both were nearly convinced we couldn’t succeed no matter how hard we tried. Now we laugh at that thought! And the same goes for you – in whatever you are striving for. Don’t give up when things are tough…chances are, victory is JUST around the corner!!!

Keep your eye on the prize! Don’t look back and keep pressing on. The reward is greater than you could EVER imagine!!!! Whether it’s weight loss or your marriage. The reward is worth the work!

<3 Love you Stephen James Pfiester!!!

6 Questions to Help You Not Cheat on Your Diet

self-controlMy body wants to do a lot of things that are bad for me. It wants to overeat, to overreact, to be lazy, to be angry at times, to be comfortable all the time, to protect itself… but that’s not what I want. So, I work hard to not give my body what it wants. I fight to do what is right, because what my body wants and what is right are two totally different things most of the time.

Sadly, we often let our body beat us up, without even trying to fight back – even if it goes totally against what is best for us. You may say, “but I just have no self-control”. Yes you do. Joyce Meyer was talking about this yesterday. She said she used to throw a fit when her kids would make a mess, and just totally lose her temper. For the longest time, she sincerely thought she just had a bad temper she couldn’t control. Then one day she had of her pastor coming to her house during one of those fits. She said it was clear she would have snapped out of that fit so fast it would make your head spin, and open that door with a glorious happy hello and not care at all about what the kids did. Why? Because we tend to practice more self-control in front of people we respect or want to impress.

Impress Yourself

Think about what you have to gainYou see, if you have the self-control to not overeat if I were sitting at the table, or if you are doing a weight loss contest for a big prize, then you can do it when no one’s looking or there’s no prize money. Unfortunately, we act our worst when no one is looking – but YOU know what you are doing. YOU are looking. So why don’t we matter more to our own self? It’s great for your trainer to be proud of you, but don’t YOU want to be proud of YOURSELF?

I want to challenge you today to practice more self-control. Every time your body tells you it wants to taste something sweet or wants a second plate, decide to put up a fight. Pretend you are in a ring with all your friends cheering you on. Envision yourself sitting with your most respected trainer or fitness professional. Think of how you would eat if Bob Harper were in your kitchen. Don’t think of what you are missing out on or what you are losing that moment, think of what you are LOSING if you give in – and think of what you are GAINING if you refuse your body’s desires.

Stop & Think

I believe many people fail because they simply don’t think before they cheat. Remember the old saying “WWJD?” (What Would Jesus Do?” Sometimes we need reminders like this to force us to think before we act. If I allow myself enough time to have a conversation with myself about what I am being tempted with, 9 times out of 10, I’ll talk some sense into myself. However, if I just grab something and push any accountable thoughts out of my head, I’m doomed.

Below are 6 really good questions to help you stay on track and learn to lead with your head, not your stomach.

6 Questions to Ask Yourself Before You Cheat

1. Is this going to bring me closer to my goal, or further away?
2. Am I wanting to eat for fuel or fun?
3. Will I feel better after I eat this, or worse?
4. Is it worth the calories? (If it ain’t worth it, don’t eat it!)
5. Would I eat this if ______________ was sitting next to me?
6. Will I be able to burn this cheat meal off in one sitting? (because you don’t want to eat in one sitting more than you can burn off)

PFIT TIP:
It takes about 1 mile to erase 100 calories. A typical cheat meal at a restaurant can be well over 1,000 calories. That’s 10 miles you’d have to walk to erase that meal. 

 

You Can’t Hide Bad Eating Habits

what you eat in private cI don’t know who we think we are fooling when we think we can get away with eating crappy food, or eating too much food, just because no one sees us doing it. Even if we eat with no one watching, and we throw away all the wrappers and the pizza box, there will still be evidence of our poor choices eventually – and that evidence shows up as body fat, muscle loss and/or weight gain.

We need to make sure we aren’t just “acting” health, but we ARE healthy. If you really want to get results, it’s time to be honest with yourself and deal with your food demons. It’s time to clean up your act because your food should look as lean and healthy as you want to look.

Come out of the closet

2 signs you don’t have control of your diet:

over exercising1. You workout all the time. Are you, or someone you know constantly at the gym, yet still struggling with their weight? Does that make you a bad person? No, it just means you are super disciplined with exercise – but it can also mean that you are not disciplined enough with your diet. If you manage your diet better, you could relax a little and not have to workout so much. To get the best results, you should be as disciplined in the kitchen as you are in the gym.

2. You are gaining weight, or not losing weight. You can complain all day long and tell me all the reasons you are not losing weight, but weight loss comes down to one thing – calories in vs. calories out. The fact is, 9 times out of 10, it’s not what you are DOING but what you are EATING. A simple fix is counting every calorie you eat for 7 days straight. If you lose weight, then you know you have been eating more than you thought.

 

10 Scriptures about Food & Diet

Transformation Requires Surrender

FOOD - be the bossPeople love to learn what they can do to improve their life. They hunger for tips that are easy to apply, like read this devotional, attend this service, do this workout, take this supplement – but BOY do they NOT like to hear what they shouldn’t do, what they need to give up, what they need to CHANGE.

Most people are willing to work a little harder to get something, but most people are not willing to surrender. Surrender requires giving up something you like. Christianity requires giving up doing whatever you want. Fitness requires giving up eating whatever you want. The gain is worth it, but so many people resist surrender, holding on to what is really making them miserable to begin with.

That’s where the bondage comes in. We hold on to it, and it holds on to us – paralyzing us, and preventing us to be all we can be. In both cases, it’s not about doing, it’s about surrendering. Once we surrender, then and only then, can we experience real freedom. After we surrender, major life-changing transformation can begin.

God’s View

Healthy FoodLet’s establish one thing first. Food is good. Food is a gift from God. Food is to be enjoyed. Food becomes bad only when we abuse it. Excess food is damaging. Unhealthy food eaten often is damaging. When food begins to rule our life, reshape our body, destroy our self-esteem, control our thoughts, affect our health and slow us down – food is wrong. It’s sin. 

I know, harsh words from the skinny girl. Food is a big topic in our house. It’s a constant struggle for us too. We love food. We love to eat, but we can’t let it control our life.

healthy and happyDid you know God talks about food and gives specific commands and advice about it? Why? Why does he care what we eat and how much we eat? Simple! It’s not about giving a list of things to avoid, giving us more rules to be mean. He knows what it does to us. He knows we can’t be who He called us to be while we are fat, out of shape and miserable. He knows what’s BEST for us – and He wants us to have a flourishing, healthy, happy, long, vibrant life! He is not a God of rules, He is a God of love. The same way you want your loved ones to feel good and be healthy, He wants the same for His children. 

10 Scriptures Concerning Food & Our Body

Even if you don’t believe in God, there is not one person who can deny that every word written is for our benefit. That it is helpful and good. “All Scripture is inspired by God and is useful to teach us what is true and to make us realize what is wrong in our lives. It corrects us when we are wrong and teaches us to do what is right.. Even if you just feel it’s a good self-help book, it’s words have great value and shouldn’t be taken lightly. And if you DO believe in God, then you REALLY want to take this even more seriously. Check it out…

#1 OVEREATING:
If you have found honey, eat only enough for you, lest you have your fill of it and vomit it. Proverbs 25:16

How many people could we feed if we shared our food instead of kept it to ourself. It’s amazing how much we are not willing to share. I bet I could feed an entire family every single day with the leftovers I should be leaving behind. Instead, we prefer to eat until we are stuffed…eating more than we even need. 

#2 SELF-CONTROL:
Their end is destruction, their god is their belly, and they glory in their shame, with minds set on earthly things. Philippians 3:19

In verse 18, Paul actually calls these people enemies of Christ. ouch! Could it be that our testimony is affected when we don’t practice self control and when we feed our fleshly desires in such a way we are more controlled by our stomach than we are by God? hmmmmm…

#3 SELF-DISCIPLINE:
make no provision for the flesh, to gratify its desires. Romans 13:14

The New International Version says “do not think about how to gratify the desires of the flesh”. How often do we think of how much we want to indulge, planning our cheat meal, dreaming of food. We should be thinking of ways to resist it, practice control and think of things that are helpful to us and others.

#4 STUFFING YOURSELF:
When dining with a rich man, be on your guard and don’t stuff yourself, though it all tastes so good. Proverbs 23:1

Matthew Henry explains this verse, “The sin we are warned against is luxury and sensuality, and the indulgence of the appetite in eating and drinking, a sin that most easily besets us.” The next verse (vs 2) says “And put a knife to thy throat, if thou be a man given to appetite.” Don’t freak! It’s not saying slit your throat here and just kill yourself if you can’t control yourself. Matthew Henry explains it beautifully saying, “We must alarm ourselves into temperance and moderation: “Put a knife to thy throat, that is, restrain thyself, as it were with a sword hanging over thy head, from all excess.” It is clear scripture takes this topic very seriously.

#5 CRAVINGS:
They tested God in their heart by demanding the food they craved. Psalm 78:18

The people were rebelling against God, being unappreciative. They wanted meat. This is when God sent down manna, but it wasn’t long before they were complaining about that too. Can you imagine? Complaining about God giving you a miracle of food falling from the sky. Ironically, we do it all the time. God has given us a miracle too. Each plant that sprouts up from the ground and delivers us a beautiful piece of fruit is a miracle, a gift. When did eating fruit and vegetables become such a bad thing? Do we demand the food we crave and have we become unappreciative of the food God has given us? What lengths are we willing to get it?

#6 FOOD ANXIETY
“Do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Matthew 6:25-34

How much do we stress about dieting, eating healthy, being around unhealthy food, dreaming about eating foods we love and anxious about eating healthy? I love this line: “Is not life more than food? Powerful!” 

#7 FOOD ADDICTION:
All things are lawful for me, but not all things are helpful. All things are lawful for me, but I will not be enslaved by anything. 1 Corinthians 6:12

Many are enslaved to food. We look at food like “we have the right to eat whatever we want. What scripture is saying is you “have the right to do anything, but not everything is beneficial” you “have a right to do anything, but do not be mastered/controlled by anything”. Sure, you have the right to eat a cookie, but does that cookie control you? Ouch again!

#8 GLUTTONY & ALCOHOLISM:
Do not join those who drink too much wine or gorge themselves on meat, for they are on their way to poverty, and too much sleep (laziness) clothes them in rags. Proverbs 23:20-21

This tells me 3 things. One, it’s wrong to drink and eat too much. Two, it’s wrong to be lazy and sleep too much. Three, we shouldn’t even hang out with people that eat and drink too much. Why? It’s not because we are too good for them or that they are bad necessarily. I think it’s because God knows it’s too tempting for us to join them.

#9 UNHEALTHY CHOICES:
Do you not know that you are God’s temple and that God’s Spirit dwells in you? If anyone destroys God’s temple, God will destroy him. For God’s temple is holy, and you are that temple. 1 Corinthians 3:16-17

Eating too much and eating unhealthy foods destroys our body – plain and simple. We have an obligation to protect God’s temple, to protect our body.

#10 GOOD CHOICES: (Make God proud!)
So, whether you eat or drink, or whatever you do, do all to the glory of God. 1 Corinthians 10:31

How wonderful to think I can honor God even in what I eat and drink. If we never thought he cares about what we eat or drink, this scripture corrects that. He does care, and He desires us to honor him even when we eat and drink. People are always watching what we do, and He knows we can even be a good example at the table. Awesome!

Please know I struggle with this too. You aren’t alone. I hope you were encouraged by these scriptures. I know some of these scriptures seem harsh, but if your kid jets out in traffic, do you think you’d be gentle and whisper? No! You’d yell and yank them back to safety in a heartbeat. God wants to yank you to safety! He cares about you – even what you eat and drink. What LOVE!  <3

This topic excites me SO much! I would love to write a book on this and a matching devotional! I pray someday I can do this!!!

 

Fitness Success Requires Honesty

CAUTION: THIS MIGHT HURT A LITTLE….

Be HonestHow often do we lie to ourself (and others) to avoid REALLY having to make a change. We point the finger, we make excuses, we pretend we are doing all the right things – when we know we are still cheating, still making poor choices and still not giving it 100%. We want people to think we are doing our best and that the weight just isn’t coming off. We want people to be proud of us, to admire us for trying. We don’t want anyone to know our real struggle with laziness or our lack of discipline in the kitchen, so we pretend to do all the right things while sneaking food, slacking on our workout & taking shortcuts.

We enjoy posting our healthy meals on facebook, while we carefully cheat in private, hiding our “sins” so no one sees. We are quick to post our run, but not our pace. We love to “check-in” to the gym, but we don’t “check-in” to the ice cream parlor. If people really knew, would they figure out your secret? Would someone be bold enough to hold you accountable and encourage you to take your fitness to the next level? Oh my! Change may be required then! “No one can know” you think. “No one can find out!”.

Even if we say we want something SOOO bad, your results and your actions may beg to differ. They tell on you. Even if we are dishonest to ourself and everyone else, the facts are there. What we eat in private shows up in public. What we refuse to admit is still there, still a problem – and WILL be a problem forever until you can be strong enough to admit it and face it. THEN, and only then, will you be set free. Denying your struggle imprisons you. The truth really can set you free.

What secrets are you keeping?

Why You Can’t Work Off Your Weight

diet AND exerciseI’m going to tell you something that could save you hours in the gym and weeks of wasted work for little to no results? Ready? OK, here it goes: you can’t exercise the weight off. (allowing a pause here for every woman to shriek in pure horror and disappointment)

Don’t get me wrong. There are SOME people who start exercising and lose weight, but normally they are also trying to eat better too. OR, maybe they were extremely overweight and sedentary so their new active lifestyle was a very drastic change for them. Whatever the case, it’s rare and exercise can only get you so far when it comes to weight loss. Weight loss requires cutting back on the calories taken in, unless you want to run 5-10 miles a day to get in the 500-1000 calorie deficit that is required for weight loss.

Unfortunately, many people join a gym and hire a trainer in hopes of losing weight and rely on those 3 workouts a week to do all the work. I only WISH this worked! Being a trainer would be awesome, everyone would get results and the world would be a happy fit and trim place. But it just doesn’t work like that.

Think about it. Do you really expect a one hour workout to erase all the poor choices you make for the rest of the 23 hours in your day? Does that even make sense? However, many people are doing just that. They expect their 3-5 hours in the gym each week to erase all the extra calories they eat over the 168 hours a week. Do the math! 5 hours vs 168 hours. If we were gambling, I’m pretty sure we’d all bet on the 168 hours winning the fight.

“You can’t compete with what you eat” 

sconeThink of it this way. If 30 minutes on the treadmill only burns 300 calories, but you can eat a 300-calorie pastry in 5 minutes, can you see how that math will never work? (PS: 1 blueberry scone at Starbucks is 460 CALORIES!!) So for every 5 minutes of pastry-eating, you’d need to work 30 minutes on the treadmill? Yeah, that ain’t happening.

It doesn’t have to be poor choices either. Most people just eat too much. They may eat healthy, but they eat a LOT of healthy food. And, the more they workout, the more they mentally think they can afford to eat.

Of course I’m just using these examples to help you grasp the whole exercise vs diet concept, do don’t get freaked out. This is also written for people who need to lose weight. Maintenance mode is totally different. When you are maintenance mode you aren’t trying to be in a caloric deficit so you can eat more. I can order fries if I want to and I probably won’t gain weight because I’m in maintenance. Now, if I did it every day, that’s another thing! However, I keep my calories low throughout the day so I CAN cheat here and there and not gain weight. I may also do an extra cardio here or there to make up for any extra calories, but I never can be completely irresponsible for several days straight or I will blow up quick. ;)

WORTH THE SACRIFICE copySadly, most people don’t want to give up their simple little pleasures – even for a much BIGGER and GREATER reward, like a fit and trim body. They feel like they “must have chocolate” or “can’t give up wine”. Maybe their goal is too far away that they don’t truly realize what that glass of wine or nightly ice cream is costing them. They don’t realize how fast they’d reach their goal if they just stuck to both diet and exercise.

So, to make themselves feel better they decide to exercise. Working out is awesome and you can absolutely get in better shape. You can have a firmer body, stronger muscles, better stamina and more energy BUT you may not lose one pound if you are burning as many calories as you are eating. Diet is required for weight loss.

Diet-Plus-Exercise

Changing-Body-StructureThe same way you can’t eat a bunch of protein and magically grow muscle, you have to make sure you are doing what is required to reach your goal. If you want to lose body fat and lose weight, you have to diet. If you want to get fit, you have to exercise. If you want a better health report, you probably need to do both. If you want to look fit, you need to do both.

Most people act as if they are in maintenance mode – exercising and eating whatever they want. However, most people need to be in weight loss mode, which is dieting and exercising. The sooner you do it right, the sooner you can be in maintenance mode – but just a thinner fitter you in maintenance mode!

TIP: The longer you put off dieting, the longer you put off results. Go ahead and start today! You can lose 8-12lbs in one month with a great low-cal diet and exercise program. Do the math! How much do you need to lose? Isn’t it worth a few weeks of discipline!?  I think it is!! You’ll be SO glad you did! Otherwise, 5 years may fly by and you are still the same weight because you weren’t willing to work as hard in the kitchen as you were in the gym.

Diet Tip: Eat More Veggies, Eat More Food

You can have 1 oz of pasta and have a big empty plate OR you can have 2-3 times the amount of veggies for the same amount of calories. Check it out!

calories in pasta

Trade 1/2 cup of pasta for 1 FULL Cup of:

1. Asparagus: 27 calories
2. Broccoli: 35 calories
3. Brussel Sprouts: 38 calories
4. Cabbage: 41 calories
5. Cooked Cabbage: 65 calories
6. Cauliflower: 23 calories
7. Lettuce: 8 calories
8. Fresh Spinach: 20 calories
9. Cooked Spinach: 41 calories
10. Cooked Collard Greens: 62 calories

The less high-carb foods you eat, the MORE you can eat. Avoid large amounts of pasta, potato, rice, beans & bread. Increase green veggies to increase portions without INCREASING your waistline!

 

Does Food Really Make You Happy?

food doesn't make me happyIt’s easy to think that freedom makes us happy. We think if we can eat whatever we want, when we want it, that it will satisfy something in us. It will be “fun”. But, the consequences outweigh the pleasure. So then you have to ask yourself “is it really worth having “fun” for 30 minutes, tasting whatever it is that temporarily satisfies a craving, if you are miserable the rest of the day?” I think not.

We would all be much better off if we really looked at what makes us truly happy. Maybe we need to even redefine “fun”. I don’t know about you, but I’m happiest when I am doing the right thing, when I’m practicing self-control and when I’m living a life that makes me proud. I have “fun” when I feel good about myself, when I feel good in my clothes, when I’m confident, when I’m strong, when I feel healthy, when I am comfortable in my own skin. When I feel good, I don’t need food to have fun, life is just more fun.

grumpy catOn the contrary, when I let my eating go out of control, I am grumpy. Nothing is fun. I feel bad about myself, I don’t fit in clothes, I don’t want to go shopping, I don’t want to dress up, I avoid cameras, I don’t want to go to the beach and be seen in a bikini. I hide. I retreat. I pout. I feel sorry for myself. And, I eat. Because that is what I do. Feed my lazy fat sorrows. Then I get fat enough (yes, I can fluctuate 10-15lbs if I let myself) to get mad enough to get back on the wagon and take back control. Then I start having a more lasting fun, a more steady happiness – from just plain out being healthier and more disciplined.

So, while I may not be able to say all my workouts are all that “fun”, and I may miss regular doses of my favorite foods, feeling healthy and getting results makes me MUCH happier than any meal could make me feel for a moment. (Note: I said regular doses of my favorite foods. This means I can still treat myself occasionally but I’m not eating whatever I want all the time.)

It is truly ridiculous that we would let the taste of food or a “fun” food-filled experience ruin the taste of success and becoming our very best. No one thing should have that much power over anyone.

Will I have an occasional taco or pizza! YES, will I let food control me? NO! Food is not the boss of me. I will NOT let it get in the way of my health and my success! Will you?

100-Calorie Soup

What typically goes in soup? Well, let’s think… Potatoes, Carrots, Corn, Peas, Lima Beans, any kind of bean, rice, pasta…basically all high carb vegetables. What do you not see in soup that often? Low-carb veggies like Brocoli, Cauliflower, Spinach and Cabbage. Why not? Did someone make a rule? Are there only a few soup-approved veggies? NO! People just like their carbs. A high-carb meal is a high-calorie meal, so i decided to make a low-carb soup that would entertain my tastebuds without costing me a few miles of cardio to burn off. This soup is perfect for those nights I had a post-workout shake and don’t need a lot of calories, but still want a hot meal when I get home for the gym.

Low-Carb Low-Cal Soup100-Calorie 2-Cup Soup

4 Quarts Vegetable Broth Base (I used Knorr Vegetable Mix)
1 Bag of Frozen Cauliflower (or 2 cups fresh)
2 Cups frozen chopped spinach
2 Cups chopped brocoli
2 1/2 Cups Ground Turkey (20 oz)
2 Chopped Zucchini
2 T Splenda/Stevia
2 T Hickory Liquid Smoke
Salt/Pepper to taste

Makes 25 Cups
59 Calories per Hearty Cup!

I entered everything into my LoseIt app. Here is the profile :)

100-calorie soup

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