Back to School!


1) Cucumber delight
4 slices of cucumber, lay tsp of avacado on, pour tsp balsalmic vinegar on avacado, 1/2 slice of turkey on each

2) Blueberry pop
3 boiled egg whites, stuff with blueberries and 1 almond

3) Nachos the fitness way
10 rice cakes chips on small plate, spread feta cheese 2 tblsp over top, microwave 15 seconds, serve with salsa

4) Wraps
2 slices of turkey, spread 1 tsp guacamole, 2 slices of red pepper, wrap and serve


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Food Tools

Click to view Recipe Analyzer

Click here to download a Food Log to make your life easier. (This is an Microsoft Excel spreadsheet. You can right-click on the link and select Save Target As… or just click to view the document.)

Check out www.caloriecount.about.com. It’s a great resource for online food journals and activity logs. See how many calories you consume and burn off each day!

Check out this website to see why you should not drink diet soda!


Top 5 Ways to NOT Gain 5lbs

  1. Weigh yourself weekly.
  2. Do a cardio workout before or after a “cheat meal” to burn extra calories.
  3. Eat 5 meals daily – just make sure that each meal is a small portion (one plate only)
  4. Stay consistent with your workout routine.
  5. Try new recipes for desserts that create healthier choices.