Exercise.......staying motivated!

Be Consistent … No exercise program in the world works if you don't do it consistently." Follow an Effective Exercise Routine.

Set Realistic Goals…   "Don't strive for perfection or an improbable goal that can't be met.  "Focus instead on increasing healthy behaviors."

Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle.  "Encourage one another.   Exercise together.

Make Your Plan Fit Your Life

Be Happy Be sure to pick an activity you actually enjoy doing

Watch the Clock …Your body clock, that is. Try to work out at the time you have the most energy

Get Inspired…  Stay motivated by reading blogs, websites and magazines that show you how to be successful!

Be Patient … Remember that even if you follow all these tips, there will be ups and downs, setbacks and victories. Just be patient, and don't give up

10 Most Fattening Foods of Summer

This past weekend brought in the unofficial beginning of summer, which for many people - including myself - amounts to picnics, time spent lounging in the sun (with a good SPF, of course!), and get togethers. I loved this list - from WebMD - so much that I needed to share with you the 10 Most Fattening Foods of Summer. Knowledge is power folks - so be aware of these foods, and the healthier options you can choose instead!

1. High-Fat Meats on the Barbeque: Instead of cheeseburgers and pork or beef ribs, stick to lean cuts such as pork tenderloin, skinless chicken breast, and lean ground beef!
2. Ball Game Delights: You might think it's the calories that make these options - hot dogs, sausages, and bratwursts - better left untouched, but it's the sodium. With oftentimes well over 1000 grams of sodium, choose to enjoy the ball game with something more nutritious!
3. Mayonnaise-based Salads: Your potato/pasta salads and coleslaw can be just as good with light mayonnaise or "German-style" with more vinegar than oil. Substituting healthier ingredients will let you enjoy these options, guilt-free!
4. Skip the Umbrella Drinks: Sipping on a frozen concoction can pile on the calories. Instead, try a fruit juice and seltzer based mixed drink, wine, or a wine spritzer as a healthier option.
5. Skip the Sweetened Drinks: Sweet tea, soda, and energy drinks might seem like great thirst quenching options, but they are laden with calories that add up in a hurry. Choose water instead, or, if you must, choose light options!
6. Frozen Treats: We all know that huge fudge sundaes are a no-no (as tasty as they may be), but to eat well you don't need to give up all frozen treats. Instead, snack on sherbets, fudge bars, and fruit bars to quench your cravings and cool off from the summer sun.
7. Fair Food: Generally "eat-while-you-walk" foods aren't good for you. If you want to partake, choose cotton candy or a caramel apple and be sure to SHARE!
8. Salad Toppers: Not just a problem in the summer, but a nutritional salad can be turned fattening by adding dressings and high-calorie toppings. Choose light dressings and veggies as your salad toppers.
9. Mindless Munching: Eat in moderation - a handful won't hurt, but make sure you stop there! Even better: much on veggies and dip or fat-free popcorn.
10. Fried Chicken: If it's deep friend, it's just not good for you. Choose a boneless, skinless chicken breast, add some seasoning, and I bet you'll forget all about the bucket of chicken you were thinking about buying.

SMOOTHIE!!

• YIELD: 2 servings (serving size: about 3/4 cup)
• TOTAL: 20 MINUTES
• COURSE: Beverages, Beverages, Nonalcoholic, Snacks

Ingredients

• 1/2 cup 1% low-fat milk
• 1/2 cup vanilla fat-free yogurt
• 2 tablespoons ground golden flaxseed
• 1 tablespoon creamy peanut butter
• 1 teaspoon honey
• 1/4 teaspoon vanilla extract
• 1 ripe banana, sliced

Preparation

• 1. Place all ingredients in a blender; process until smooth.

Let's go on a picnic!!

Whenever you sit down to eat, think of your plate like its a picnic plate

1/2 of your plate should be vegetables, the greener the better

• Any kind of greens or cabbage
• Green beans
• Any salad greens
• Cucumber
• Tomatoes
• carrots
• broccoli

1/3 of your plate should be a piece of meat the size of a deck of cards or the palm of your hand

• Fish
• Lean chicken, Beef or Pork
• Grilled or baked

1/3 of your plate should have a carbohydrate

• rice
• potato
• pasta
• bread

Choose Fresh fruit for dessert and snacks in between meals.....

If you are still hungry at the end of your meal, go back to your green leafy veggie
Veggies are low in calories, fat and cholesterol and packed with vitamins!