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Remember this!

If you need ideas look here:

• Healthy recipes
• Healthy dinner ideas
• Healthy breakfast ideas
• Health snack ideas
• and exercise ideas

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(1) Starbucks Oatmeal – 150 calories, 2.5g  fat, 4g fiber, 5g protein.

 Quick, easy, and filling, this is definitely one of my favorites in the morning. I usually add the brown sugar (50 calories) and the dried fruit (100 calories), which still leaves you at 300 calories for breakfast. Add more or less toppings depending on goals but I promise you this will leave you satisfied and still content with your healthy diet J

(2) Starbucks Fat Free Yogurt Parfaits – 280-290 Calories , 3.5g fat, 8g protein

 Yogurt always makes for a delicious and good-for-you breakfast and if your fridge isn’t stocked full, Starbucks makes it easy for you. The probiotics in yogurt always leaves my stomach feeling a lot happier 

(3) Dunkin’ Donuts English Muffin – 140 Calories, 0.5g fat, 7g fiber.

 Stick on the lighter side of the donuts with Dunkin’ Donuts English muffin. An English muffin has only 29g carbs compared to a whopping  63g in a multi-grain bagel. Add a little bit of peanut butter to make this snack more filling and higher in protein.

(4) Carl’s Jr. Jalapeno Turkey Burger – 490 calories, 22g fat, 31g protein

 Want to sizzle your tastes buds? This may be the answer to your road trip dilemma. Take off the bun and you save yourself another 120 calories and around 22g carbs. I’ve had this before on the road and it’s definitely not a bad eat when you’re stuck in the middle of no-where (I don’t know if that’s saying much, lol).

(5) McDonald’s Honey Mustard or BBQ Snack Wrap (Grilled) – 250 calories, 8g fat, 16g protein

Seriously had a phase where I was kind of obsessed with McD’s Grilled Chicken Honey Mustard Wrap. Although not the best to have on a daily basis, this is another option for when you need something to go and want to stay on the lighter side.

(6) McDonald’s Fruit & Maple Oatmeal (with brown sugar)  - 290 calories, 4.5g fat, 5g fiber. 

Yes, McDonald’s has oatmeal too and it’s pretty damn good. Not enough time to cook yourself a healthy breakfast? Swing by a McDonald’s drive thru and get yourself a filling & healthy oatmeal breakfast.  You will no longer have an excuse to skip breakfast  (so bad for metabolism if you do!).

(7) Wendy’s Grilled Chicken Go Wrap – 270 calories, 11g fat, 19g protein

 Another easy yet satisfying lunch option, this wrap will leave you happy you didn’t get that double bacon cheeseburger you wanted. Don’t let your need to eat on-the-go change your healthy lifestyle.

(8) Wendy’s Large Chili – 310 calories, 9g fat, 26g protein

Looking for something a little hotter? This chili is definitely a yummy meal choice and high protein addition to your day. Watch out for the sodium though. A whoppin’ 1330mg of sodium, you do not want to get this meal too often.

(9) Taco Bell’s Fresco Chicken Soft Taco – 150 calories, 3.5g fat, 11g protein

Although your friends may drag through Taco Bell’s late night drive thru, you can still stay on the lighter side with choices like this. Even with 2 of these, you’re still under 300 calories for lunch or dinner and you still get that delicious Mexican fast food taste. Steer away from additions like sour cream to avoid packing on the calories. (Note: Steer away from the taco salad. Despite containing the word “salad”, this item has 580 calories & 29g fat.)

(10) KFC’s Grilled Chicken Breast – 220 calories, 7g fat, 40g protein (per serving)

Looking for something a little more homey? KFC is not a bad option when you have to grab something to go. With a side of corn on the cob or green beans, this can make a satisfying and healthier on-the-go meal.

Hope that helps when you’re stuck in fast food mayhem. Just because you can’t cook at home everyday or make it to your nearest market, does not mean you cannot pick healthier options when you have little time. Making it work my be challenging but it’s definitely worth it 

From runningwildblog.com

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thereluctantrawfoodist:

Best advice I had for my health! :)

(via adjusttheaction)

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Low Calorie Ice Creams & Desserts

Here’s a list of low calorie desserts from here. There are more dessert alternatives here and if you have any more suggestions, let me know here!

REDUCED CALORIE

Breyers French Chocolate Fat Free (1/2 cup)
Nutrition: 90 cal; 3 g pro; 13 g sugar; 4 g fiber; 0 g fat

Arctic Zero Frozen Desserts (1/2 Cup)
Nutrition: 37 cal; 3.4g pro; 5g sugar; 2g fiber; 0g fat;

FROZEN YOGURT

Stonyfield Farm Organic Nonfat Frozen Yogurt (1/2 cup)
Nutrition: 100 cal; 4 g pro; 18 g sugar; 1 g fiber; 0 g fat

SORBET

Ciao Bella Blood Orange Sorbet (1/2 cup)
Nutrition: 60 cal; 0 g pro; 16 g sugar; 0 g fiber; 0 g fat

NONDAIRY

So Delicious Dairy Free Vanilla Frozen Dessert (1/2 cup)
Nutrition: 130 cal; 1 g pro; 13 g sugar; 3 g fiber; 3 g fat

ICE-CREAM SANDWICH

Julie’s Organic Juliette Ice Cream Sandwiches (1 bar)
Nutrition: 100 cal; 2 g pro; 6 g sugar; 0 g fiber; 0 g fat

ICE POP

Edy’s All Natural Fruit Bars Strawberry (1 bar)
Nutrition: 80 cal; 0 g pro; 20 g sugar; 1 g fiber; 0 g fat 

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Beginning a Healthy Lifestyle and Intro to Exercising 
Some info from muffintop-less

I know that being new to eating healthy and working out can be so overwhelming. Here are some basic tips I have for those starting on a health and fitness journey! 

Decide what your goals are: fat loss (notice I didn’t say “weight loss”), muscle building, reducing blood pressure, aesthetics, or general health & fitness.  Write down these goals and make a plan!

Get rid of the junk food! If it’s not in the house, you can’t eat it! Start making your own meals from wholesome lean proteins, veggies, fruit and healthy fats. Basically, eat as close to natural as possible! Look for ideas here. 

Learn how to cook and grocery shop. If you go to the store and only buy junk food and frozen pizzas, you’re starting at a severe disadvantage. Take a look at some recipes online and just follow the directions. I’m a whiz in the kitchen and I can help you if you have questions. My grocery list is a good start! 

Start exercising! The trick is to find something you enjoy so that you will actually DO IT. There are SO MANY options! Some people like to start with DVDs or videos that have thorough instructions. Many can be found here. And there are some examples here:

• Run or jog to the best of your ability 3-5 times a week for 30-45 mins
• Try Jillian Michaels or Insanity to get the hang of different exercises
• Try some workout videos from Blogilates to learn what’s out there
• Squats, and have good form
• Browse this, see what you can do

Develop patience and a positive attitude if you don’t already have them! You WILL have set-backs and losing weight/getting fit WILL take time. You will occasionally cheat on your diet, you will miss a workout, you will stumble, you will make mistakes… you’re human! Nothing worth having ever comes easily… if it WERE that easy, everyone would be in shape! Know that you are only a failure if you QUIT. So don’t quit!

You can do anything you set your mind to. Believe in yourself, don’t give up and you will get there!

There’s so much info on my blog especially in my FAQ. You’ll learn a lot and I’m always here for support and questions, just send me a message!

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I can’t emphasize this enough! If you want to lose fat, you need to keep your diet in check!

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(via mscle-deactivated20121023)

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(via d00rmouse)

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fit-girl-journey:

some people like to eat three big meals other 6 small ones. it doesn’t really matter. but here’s something for 5 small ones.

(via thathealthyveggiekid)

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gettingtomygoalweightby2012:

A few tips to a successful weightloss journey.

I like how it advocates exercise + healthy eating, yet not failing to recognize that some of us do cave and binge once in awhile. However, it doesn’t matter what you do 20% of the time, if 80% of the time you do really well.

(via straight-on-till-morn-ing)

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What are the effects of alcohol consumption on fat loss?

One of the breakdown products of ethanol is acetate. Overview of ethanol metabolism

Presence of acetate in plasma reduces plasma level of free fatty acids 70-90%.

By reducing FFA you are in essence reducing the availability of fat to be used for energy. You will burn the glucose in the blood and the energy from the alcohol, not fat. Drinking often has been found toincrease abdominal obesity and negatively affect weight loss.

This doesn’t mean all hope is lost for a healthy lifestyle and alcohol though. Most of the problems occur when alcohol is consumed alongside unhealthy foods. (Where your body would normally metabolize the foods, the alcohol takes precedence and the foods essentially go to body fat). A good article and collection of sources on the matter can be found here.

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motivating:

muffintop-less:

According to the May issue of Men’s Health.. 2 out of 3 cereals are made up at least 26% sugar by weight! Whoa.. good thing I stick to old-fashioned oatmeal for my morning complex carbs! =)

I eat waaayy too many honey but Cheerios. Must fix that.

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wakeupthinspiration:

You might say well I’d rather eat less of bacon, because I like it so much, but you need to keep in mind that not all calories are the same. The calories and nutrients from the apples will be supply and energize your body, while most of the calories from the bacon will turn into fat to be stored.

(via justwanttolookgood)