One thing that's critical to your Fitness Success.

What is the one thing that's critical to your fitness success? We think it's summed up here:

FEARLESS ATTITUDE. This is critical to your fitness success. Starting a new program and sticking with it isn't easy, but it's completely possible. Scared you might fail? There is a saying that is so true. FAKE IT TILL YA MAKE IT. This honestly works ~ but sometimes there are moments that you need a little extra help.

Read on for simple ways to keep a positive mindset during your weight-loss journey.

When you first made the decision to get leaner and healthier, you were probably excited, possibly even a little giddy. The idea that you don’t have to be satisfied with the proverbial hand you were dealt is certainly empowering, and that rush of motivation may have caused you to jump headfirst into an intense diet and exercise plan.

But as the weeks went on and your results started to lag, your enthusiasm for your plan and your confidence in your willpower likely dwindled as well. Kick your doubts to the curb with these gentle reminders that your fat-loss journey is in the hands of one person: you!

Remind yourself it’s not impossible.
Losing weight may seem similar to climbing a mountain in the beginning, but keep in mind that many people have overcome obstacles similar to or larger than yours – and are happier for it.

Don’t walk into temptation.
It’s one of the oldest tricks in the book, but that’s because it rings true: “When you go to the supermarket, stay in the periphery and don’t go down the aisles,” advises Barry Sears, PhD, a prominent weight-loss author and expert in the science of anti-inflammatory nutrition. There’s one caveat, however: food manufacturers know that people head to the produce section and meat counter to find healthy food, so they often strategically place packaged foods they want you to believe are good for you near these areas. Don’t fall for their hype.

Every little bit does help!
“People hate too much change; it’s stressful,” says Sears. The number-one thing he recommends for those looking to lose weight is taking a high-quality fish oil supplement. Not only have omega-3 fatty acids been linked to increased weight loss, evidence suggests it may play a roll in reducing heart disease, stroke, diabetes and asthma.

Go back to basics
You’ve probably seen the newly revamped United States Department of Agriculture’s MyPlate, the replacement for the beloved (but carb-heavy) USDA’s food pyramid. While it’s a good reference, Sears points out, “The USDA has one political purpose: to support American agriculture.” He goes on to note that the best way to ensure you are getting a balanced diet is to not put anything on your plate that “did not exist 10,000 years ago.” That basically means lean meats, vegetables and fruits, healthy fats and scant grains (which, coincidentally enough, we did not start farming until – you guessed it – 10,000 years ago).

You can do absolutely anything with your physique if you work hard for it!

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Texas Fit Chicks Boot Camp

article by Rachel Crocker - OXYGEN magazine (the best one to read for real fitness tips)
Contributed by Aimee Storm ~ Texas Fit Chicks Bootcamp trainer in FRISCO, TX MWF 5am-6am, 6-7am and 7-8PM
Aimee@texasfitchicks.com

Texas Fit Chicks Boot Camps' 45 Snacks under 100 Calories!

We love this list of 100 snacks that are under 100 calories! Snacking can sometimes un-do progress you've made during Boot Camp and we found these snacks perfect to stay on track!

Remember to always double check the labels of your chosen foods for calories and to always keep to moderation.

20 Olives

68 calories – If you like something to nibble with your treat glass of wine, why not steer away from the crisps and have some olives instead? At only 68 calories for 20 they’re a far healthier option. Olives are a great low calorie option that are also good for the liver.

14 Almonds

98 calories – A perfect snack for keeping at your desk when you need something to snack on, almonds is an ideal substitute for the savoury snacks people usually reach for and with heart protective monounsaturated fats (MUFA’s) and some vitamin b why wouldn’t you?

An apple

100 calories – “An apple a day can keep the doctor away.” Apples are rich in soluble fibre which helps protect against environmental pollutants and eliminates cholesterol. Go for one of the sweeter variety and you can skip a less healthy sugary snack.

1 ‘Skinny Cow’ Ice Cream

100 calories – You can still enjoy a frozen treat and keep your ‘beach body’ thanks to these low fat iced desserts, and they come in a variety of tasty flavours, like berry and chocolate.

Miso soup

57 calories – You can buy miso soup in powder sachets so they make a quick and easy mid-afternoon snack for the office.

One ‘party size’ sausage roll

61 calories – pastry is no friend to a dieter, but luckily just one bite sized sausage roll won’t eat much into your calorie allowance.

10 salted peanuts

74 calories – Nuts are high in calories, but as a ‘Low GI’ food they release their energy slowly, so a small amount will keep hunger pangs at bay for a long time.

Three celery sticks stuffed with cottage cheese

75 calories – Celery may seem like boring diet food, but filled with soft cottage cheese it makes a great savoury treat.

Five ‘Werthers Originals’

100 calories – How long does it take to suck your way through five boiled sweets? It’ll be dinner time before you know it!.

‘Weight Watchers’ Frozen Chocolate Eclair

76 calories – Chocolate, pastry and cream at just 76 calories? It’s true!

Three potato wedges with ketchup

100 calories – It’s almost as good as being allowed chips. Just make sure you don’t put more than three in the oven and don’t overdo the ketchup…

30 grapes

100 calories – Last’s all morning and counts as one of your 5 a day. Grapes help in the treatment of anaemia, fatigue, arthiritis, gout, rheumatism and especially for recovery from illness.

Fun-size Milky Way

76 calories – “The red car and the blue car had a race… All red used to do was stuff it’s face; it ate everything it see’s from trucks to prickly tree’s… but good old blue he took the milky way!”

One melon

88 calories – Melons are the ultimate diet snack! They have such a low calorific value as they are made up mostly of water; go ahead and eat a whole one if you like!

Six dried apricots

100 calories – Convenient snack to have in your handbag, plus they’re full of fibre too.

Tomato soup

74 calories – a low calorie soup can be a filling snack and full of goodness.

25 cherries

100 calories – Full of vitamins and low fat, cherries also take a while to eat as you have to avoid the stones, so your morning snack lasts.

‘Special K’ Chocolate Chip Cereal Bar

84 calories – Fewer calories than the standard chocolate bar; a great sweet fix and craving killer.

2 crackers lightly spread with smooth peanut butter

93 calories – nuts release energy slowly (thanks to their low glycaemic index), plus crackers always take ages to chew, just don’t try to eat them in under a minute.

2 Tuna nigri sushi

98 calories – A very healthy snack for sushi fans!

Portobello mushroom stuffed with roast veg and feta cheese

100 calories – Packed with healthy veg and tasty cheese.

Eight cashew nuts

100 calories – eaten in sensible quantities, nuts can be a dieter’s best friend, as they keep you fuller for longer.

One mini Toblerone

21 calories – I bet this one is a realy shocker! Yes, bite sized chocolate with crunchy nougat chunks can be a mere 21 calories each believe it or not. (note MINI toblerone).

A pear

100 calories – Next time you fancy a snack, why not reach for a refreshing pear? One of your 5-a-day and less than 100 calories too.

‘Weight Watchers’ Luxury Layer Chocolate Brownie Pot

90 calories – If you feel like a treat but don’t want to ruin your diet; one of these iced desserts is perfect (and it’s much less fattening than ice cream).

A medium corn on the cob with seasoning

100 calories – It’s good to know that you can have a corn on the cob with a little salt and pepper for less than 100 calories!

2tsp hummus with a carrot

100 calories – Enjoy hummus with some crunchy carrot at any time for just 100 calories.

Four slices of mango

90 calories – You can enjoy four slices of juicy mango. They’re also sweet so great as a treat if you’d usually reach for something with more calories!

A cup of blueberries

83 calories – Blueberries (as well as being a strong antioxidant) are tasty, refreshing and a great way of getting one of your ‘five a day’. Also considered a ‘superfood’ for it’s ability to slow the aging process and protect against heart and circulatory disease and many forms of cancer.

A ‘Weight Watchers’ Mini Chocolate Stick

95 calories – There’s nothing better (and usually horrifically calorific!) than a tasty ice cream in the summer months, but if you don’t want to ruin your diet why not try one of these?

70g ‘TOTAL’ 2% yogurt with 80g strawberries

69 calories – Enjoy them with some creamy yogurt for only 69 calories. Strawberries also have the amazing ability to increase the body’s elimination of uric acid (a substance which irritates inflamed joints).

A bag of Slim Fast Cheddar Flavour Bites

95 calories – Cheesy snacks are notorious for being high in calories, but these cheddar-flavoured bites are only 95 calories a bag.

One Strawberry ‘Weight Watchers’ Mini Swirl Pot

92 calories – If you fancy a tasty snack in the evening, why not reach for one of these? They’re under 100 calories per pot and less calorific than a bowl of ice cream.

One Starbucks Tall Cappuccino with skimmed milk

76 calories – Coffees can be surprisingly high in calories, but if you’re dependant on your caffeine fix then why not opt for Starbucks ‘skinny cappuccino’? You can finally enjoy your hot drink without too much guilt!

10 Pringles

100 calories – At a party you can tuck into 10 Pringles without the guilt. However don’t be pulled into the addictive ‘once you pop you can’t stop’ slogan (pretty sure it’s not true).

A ‘Dole’ Pineapple Pot

62 calories – Pineapple is a great sweet and these pots are handy any time. Being both anti-inflammatory and anti-bacterial; Sore-throats, digestive problems, bruising and blood clots all respond to Pineapple’s natural ingredients!

A ‘Slim Fast’ Sour Cream and Chive Flavoured Pretzels snack bag

95 calories – Pretzels are a great substitute for fatty crisps and will still give you that savoury kick.

2 kiwis

58 calories – Kiwi fruit’s not only contain as much vitamin C as an orange, it’s a great fruit to take to work or have at home and make a nice change from the more common fruit. Also an aid to digestion and skin problems.

A glass of orange juice

100 calories – Orange juice is the best way of getting your vitamin C and they are also low in calories.

16 strawberries

58 calories – Strawberries are one of Britain’s favourite summer fruits and they’re low in calories too. You can dig into 16 for a mere 58 calories! Strawberries also have the amazing ability to increase the body’s elimination of uric acid (a substance which irritates inflamed joints).

A ‘Slim-Fast’ Chocolate Nutty Nougat bar

95 calories – Keep one of these in your desk won’t be tempted to reach for a calorific chocolate bar next time you have the ‘choco cravings’.

A Frozen banana

95 calories – frozen bananas: They taste great! Simply push a lolly stick into a banana then just freeze it, and you have a cheap, healthy and tasty iced snack for around 95 calories. Take that ice-cream!

Two medium peaches

76 calories – Lowers cholesterol and high blood pressure, regenerates skin tissue and containing many essential vitamins, peaches are great for you and yummy too.

A hard-boiled egg

78 calories – Not only are they high in protein and amino acids, but hard-boiled eggs are a filling snack. Second to none for that protein boost. Also a wonderful source of zinc and vitamins A, B, D and E!

25 ‘Jelly Belly’ jelly beans

100 calories – Have a sweet tooth? 25 Jelly Belly beans will cost 100 calories

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Texas Fit Chicks Boot camp

Texas Fit Chicks Boot Camp is THE premiere womens fitness program in Tx. We offer training at a fraction of the cost! Our nationally certified fitness experts will guide you to your personal goals. All fitness levels welcome! 

We offer boot camp in Allen, Plano, Frisco, McKinney, Prosper, Allen, Richardson, Wylie, Anna, The Colony, Keller, Dallas, Spring, Braes Heights, U

Top 10 Tips to Make or break your Fitness Goals from Texas Fit Chicks trainer Aimee...

Top Ten Tips to Make it or Break your Fitness, from Texas Fit Chicks trainer Aimee...

I am excited to be able to share with you some of what I believe are basic, but fundamental tips to help you meet your weight loss or fitness goals.  These are minor tweaks to your lifestyle that could change your life forever.  

1. No Negative Talk!

This is one of my most important points, which is why I’ve made it first.  It is so cliché, but we really can do anything we set our mind to.  The word “can’t” is not allowed in my classes.  There may be “not yet”, but we can do anything we want; it’s just a matter of how bad we want it.  You have to believe that you can and that you will!  I am inspired on a daily basis by women that train with me that did not believe in themselves when they started.  Months later, not only do they whole-heartedly believe in themselves, but they also encourage others to do the same.  

2. Rest, Relax, and Recover!

If you want to lose weight, you must find the time to sleep.  When you do not get enough sleep or when you are stressed, your body increases hormones such as cortisol.  A heightened level of cortisol stands in the way of the body processing carbohydrates properly.  This leads to high blood sugar levels, which leads to high insulin levels, and insulin is what tells the body to store unused calories to fat!  Are you still with me?  

3. EAT!

Recently I had a client say, “Aimee, I don’t know what to do!  The scale isn’t moving and I’m eating hardly ANYTHING!”   I encouraged her to eat more of the right foods, and within the next month she dropped 8 pounds.  We have to eat or our metabolism will go dormant!  

Try to eat protein with every meal.  It will help preserve your muscle mass, encourage your metabolism to keep on cranking, and help you feel satisfied. Great sources of protein can be any lean meat, yogurt, cheese, nuts, or beans.  

4. Drink Water!

Drink water ALL.DAY.LONG!!  Sometimes we mistake thirst for hunger, so not only will water help your body cleanse itself, and keep you energized throughout your workouts, but it will help you eat less!  Win, Win!

5. Ditch Soda (even diet)!

This is just bad, bad, bad.  If you’re drinking regular soft drinks, know that the average drink has 10 teaspoons of sugar. YES!  10 TEASPOONS!  Do you know why it has 10 teaspoons?  To cover up the taste of phosphoric acid!  Phosphoric acid is commonly used for rust removal.  It does the same thing inside your body, causing tooth decay, osteoporosis, kidney disease, and kidney stones.  We do many things that contribute to our obesity epidemic in America, but if I had the ability to change one thing, it would be to eliminate soft drinks of any kind.  

6. Burn Calories Doing What You LOVE!

The term “working out” can seem overwhelming to some people.  “Going to the gym” can be intimidating.  Just get your body moving!  If it’s walking, house work, yard work, running or playing basketball with your kids, or even private time with your partner…it ALL burns calories and you will continue doing it if you love it!

7. Accountability Partner!

No matter what your goals are, share them with someone close to you.  If you need help with nutrition, tell them that you expect them to check in on you daily, or weekly to see how you’re doing.  If you need motivation going to the gym, ask a friend to go to classes with you or walk with you.  Set alarms on your phone to remind you to eat and drink water!  Whatever it takes, stop making excuses and make it happen!

8. Short Term Goals!

Don’t make your goals too big.  It doesn’t allow for as many victories in between, and those victories are what keep us going!  If your long-term goal is to lose 100 lbs., set small goals of 10 lbs. so you can celebrate each loss!  

9. Be Prepared!

Don’t let yourself get to the point where you will eat the first thing that you see!  We all know that feeling.  I can actually get to the point that I pass eating anything, and get to the “eating sounds painful” stage.  This is SO incredibly unhealthy.  Plan what you will eat for the day.  Always have raw almonds or a protein bar in your purse.  Something that will hold you over until you can find a healthy meal.  

10. Have FUN!

Life is too short to not enjoy every bit of it.  Do things that you love, surround yourself with people that uplift you and bring the best out of you, and have the time of your life!

“Imagine That Day”

Imagine that day when you can finally say, “I did it!”  When you can say, “I never gave up, I never quit!”  Imagine that day when you win that gold medal, or reach your goal weight.  Where these moments of pain can turn into memories for the goal that you wanted to achieve.  It might take a long time to reach that moment, but as soon as you get there you will thank yourself for the rest of your life!  


Thank you for letting me share with you and I wish you the very best in your journey!

~ Aimee ~

Frisco Texas Fit Chicks 5am/6am or 7pm

Texas Fit Chicks Boot Camp ~ helping women lose weight and get FIT...we serve women from Prosper, Frisco, Anna, Wylie, Plano, McKinney, Allen, Plano, University Park, Keller, The Colony, Richardson, College Station, Dallas, Houston, Spring Texas

Wow! Check out Stephanie after Texas Fit Chicks Boot Camp - Amazing success!

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"I have never been a fit person. Ever. I hated exercise and couldn't understand how anyone could enjoy it! When I graduated high school, I weighed almost 200 pounds. After I had my kids, my weight really got out of hand and I ballooned up to a whopping 300 pounds!!! 

In December 2001 I had gastric bypass surgery. I lost 100 pounds after the surgery, but still had a long way to go. I tried Texas Fit Chicks in October 2011, but wasn't committed to it at all and only lasted a few weeks. In March of this year I went through an extreme life change, as the husband I was married to for 15 years decided he wanted a divorce. I was devastated and felt like I had no self worth. After meeting a couple of friends for dinner one evening, we decided to join Texas Fit Chicks. It has been the best decision I have made for myself in a very long time! I now feel so much better about my body image and my outlook on life! I have discovered that when I miss a day of boot camp, I am actually sad!! That is crazy for me that I am now one of those people that likes to work out! :) Aimee Storm has been a wonderful motivator and encouraging friend! I am truly blessed that our paths crossed! This is a lifestyle change and I will NEVER go back to where I was!" Stephanie P.

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Why Soda (including diet) is making you Fat!

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Why Soda Is Making You Fat!

If you’ve been drinking one or more sodas every day, that aluminum can in your hand is to blame for those extra digits on the scale. We’re not talking a couple pounds either. We’re talking long term weight gain. One can of cola adds more than 100 calories to your daily intake. That’s over 10 lbs of additional body fat every year.

Obesity, type-2 diabetes, and soda addiction have all risen together steadily and scarily over the past decades. Coincidence? Not a chance. Soda is sabotaging your body.

What’s so bad about a little bubbly liquid?
Lots and lots of calories and zero nutritional value. Sugary soft drinks account for almost 10% of the average American’s daily caloric intake. That’s a ton of empty calories that lack any of the nutrients, fiber, or minerals your body needs to function. Because soda’s missing what your body craves, no matter how much you drink you’ll still be left feeling hungry. So, on top of hundreds of empty calories, you pile on additional food that still counts against your ideal daily allotment. Remember, there is one absolute truth: if you take in more calories than you burn you will gain weight.

Your odds of becoming obese increase as much as 1.6 times for every 12 ounces of soda you drink over the course of the day. That’s because one small can of soda holds a whopping 140 calories of added sugar. Reality check: at most fast food restaurants, a 12 ounce serving of soda is considered the kiddie size.
Go directly to fat jail.
All these added sugars are simple sugars, meaning they are readily and easily absorbed. When you take in such a high volume so quickly your insulin spikes. Your body can’t handle the rapid influx, which leads to extra glucose being stored as fat. You don’t get any lasting energy from the liquid carbs; you get that familiar and inevitable crash. Instead of being ready to hit the gym to burn off any extra fat, you’re so exhausted you just hit the couch. Do not pass go. Do not collect $200.

I’ll just switch to diet soda!
Not so fast. Recent studies show that over time diet sodas still cause weight gain. If you drink 2 or more servings of diet soda a day you are 5 times more likely to increase dangerous visceral fat in your midsection. That extra fat puts you at greater risk for diabetes, heart disease, and other chronic illnesses.
Let’s say you only drink a single serving of diet soda a day. Diet soda is still high in sodium. The more sodium in your body, the more water you’ll retain. Which means if you’re trying to lose weight, diet soda can actually make it that much harder move the scale in the right direction. And let’s not forget the artificial sweeteners in diet soda – a BIG no-no!

Instead of sodas, why not reach for healthier and even more refreshing beverages?
If you won’t give up the carbonated bite of soda, mix two parts seltzer water with one part 100% fruit juice – like powerhouse pomegranate or cranberry. You’ll get your pleasant pop and fizz along with rich antioxidants and vitamins. Embrace homemade smoothies made with fresh fruit and almond milk or greek yogurt for added protein.
Maybe it’s time you jump on the green tea train. Even if you sweeten your tea, you’re more likely to check your sugar intake when you’re the one spooning in the sweetener. Or reach for that oldie but goodie, pure H2O.

One thing is for sure: cut out sodas and you’ll start to feel lighter than carbonated air.
Let us help you rid yourself of the nutrition which sabotages your health and help you make better choices you can trust.
Call or email us today!
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75 Weight Loss Tips from Texas Fit Chicks Bootcamp

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The Holidays are over, and now it's time for a NEW start in 2012! Tired of the jeans being tight? Ready to jump start your fitness? Here are 75 tips for weight loss that really work!

                                             I can only handle 1 change now. What should it be??

• Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
• When dining out, make it automatic: Order one dessert to share.
• Use a salad plate instead of a dinner plate
• See what you eat. Plate your food instead of eating out of the jar or bag.
• Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices
• Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you’ll lose 5 lb in a year
• Overeating is not the result of exercise. Vigorous exercise won’t stimulate you to overeat. It’s just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
• When you’re exercising, you shouldn’t wait for thirst to strike before you take a drink. By the time you feel thirsty, you’re already dehydrated. Drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you’re done exercising
• Drinking too few can hamper your weight loss efforts. That’s because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn’t how much you drink, it’s how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.
• Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.
• If you’re famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts—. The same goes if your only choices are what’s available in the hotel minibar.
• Next time you’re feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can’t match, as well as some vital nutrients. If you haven’t eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.
• Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here’s what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads—go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.

How do I avoid late-night eating??

• Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don’t eat balanced meals during the day. This is a major setup for overeating at night
• Eat your evening meal in the kitchen or dining room, sitting down at the table.
• Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.
• Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.
• If you’re eating at night due to emotions, you need to focus on getting in touch with what’s going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.
• Put a sign on the kitchen and refrigerator doors: “Closed after Dinner.”
• Brush your teeth right after dinner to remind you: No more food.
• Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.

How can I control my raging sweet tooth??

• Once in a while, have a lean, mean salad for lunch or dinner, and save the meal’s calories for a full dessert
• Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.
• If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some “free will.” Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.
• Try 2 weeks without sweets. It’s amazing how your cravings vanish.
• Eat more fruit. A person who gets enough fruit in his diet doesn’t have a raging sweet tooth.
• Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
• Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.
• Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day (and don't set it on your desk :)
• Walk around the mall three times before you start shopping.
• Make exercise a nonnegotiable priority.
• Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).
• As obvious as it sounds, don’t stand near the food at parties. Make the effort, and you’ll find you eat less.
• At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there’s less chance of overeating.
• Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!
• A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.

Great ideas for a low-cal dinner when you don't want to cook

• A smoothie made with fat-free milk, frozen fruit, and wheat germ.
• The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.
• A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.
• Skipping meals. Many healthy eaters “diet by day and binge by night.”
• Don’t “graze” yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it
• Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.43. Eating supersize bagels of 400 to 500 calories for snacks
• Ignoring “Serving Size” on the Nutrition Facts panel.
• Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.
• Thinking all energy bars and fruit smoothies are low-cal.

How to Cut Calories:

• Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
• Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice
• Keep a food journal. It really works wonders
• Follow the Chinese saying: “Eat until you are eight-tenths full.”
• Use mustard instead of mayo.
• Eat more soup. The noncreamy ones are filling but low-calorie
• Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.
• Take your lunch to work.
• Sit when you eat.
• Dilute juice with water.
• Have mostly veggies for lunch.
• Eat at home
• Limit alcohol to weekends.

How to Eat more Veggies:

• Incorporate Shakeology into your day
• Have a V8 or tomato juice instead o a Diet Coke at 3 pm.
• Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
• Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
• Don’t forget that vegetable soup counts as a vegetable.
• Rediscover the sweet potato.
• Use prebagged baby spinach everywhere: as “lettuce” in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
• Spend the extra few dollars to buy vegetables that are already washed and cut up.
• Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).
• Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.

Mantra to stay on track:

• “The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period.
• “I’ll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere.”
• “I want to be around to see my grandchildren, so I can forgo a cookie now.”
• “I am a work in progress.”
• “It’s more stressful to continue being fat than to stop overeating.”
• You can't ever "Out-Train" a bad diet

Are you looking for a weight loss program that works? Do you live in McKinney, Allen, Plano, Prosper, Frisco or N. Dallas? Jump into a 5 week boot camp with Texas Fit Chicks on any Monday and get affordable training and amazing accountability!
Our Bootcamp is INDOORS for the winter ~ we don't brave the cold!
Texas Fit Chick clients get a FREE MEAL PLAN plus a Full Body Comp from your trainer before AND after your 5 wks to see your results!
Huge Weight Loss Competition starts Jan 9 ~ Prize package worth over $800 to the client that loses the most!
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10 Skinny Crock Pot Recipes

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Healthy Crock Pot Dinners from Texas Fit Chicks Boot Camp

Mexican Style Chicken Chili
4 boneless/skinless chicken breasts
1 (16 oz) jar of salsa (or homemade if you prefer)
2 tsp garlic powder
1 tsp cumin
1 tsp chili powder
1 (11oz) can mexi-corn
1 (15oz) can pinto beans, rinsed

Combine all ingredients. Cook on low 6-8 hours. Shred chicken & serve. Good with low fat cheddar cheese or light sour cream on top.

Easy Roasted Rosemary Chicken
6 skinless chicken breasts
1 can low sodium chicken broth
Fresh onion & garlic (if you have them)
1/2 cup fresh chopped rosemary
salt & pepper to taste

Optional- place sliced onions on bottom of cooker along with minced garlic.

Place chicken breasts in cooker. Pour can of broth then 1/2 cup fresh rosemary. Salt & Pepper to taste. Stir around to get the rosemary all over the chicken breasts. Cook about 6 hours on low.

Served with brown rice and steamed green beans.

Salsa Chicken

2-3 skinless/boneless chicken breasts
1 can rinsed black beans
1.5 cup chunky salsa
1 cup frozen corn

 Put your chicken in the crock pot. Top with the rinsed black beans, salsa, and corn.
 Cover and cook on low for 6-9 hours, or on high for 4-5.

Cheese Burger Sandwiches

12 servings

1 1/2 pounds leans ground beef (or lean ground turkey)
1/2 teaspoon garlic pepper
8 ounces low fat cheddar cheese*
2 tablespoons skim milk
1 medium green bell pepper, chopped (1 cup)
1 small onion, chopped (1/4 cup)
2 cloves garlic, finely chopped
12 sandwich buns, wheat

Instructions:
Cook beef and garlic pepper in 12-inch skillet over medium heat 8 to 10 minutes, stirring occasionally, until beef is brown; drain.

Spray 3 to 4 quart slow cooker with cooking spray. Mix beef and remaining ingredients except buns in cooker.

Cover and cook on low heat setting 6 to 7 hours. To serve, fill buns with beef mixture.

Slow Cooker Fajitas
 1 each med. green,yellow & red (cut into 1/2 in strips)
1 sweet onion (cut into 1/2 in strips)
2 lbs. beef (cut into thin strips - skirt steak is perfect)
3/4 c water
2 tbsp. red wine vinegar
1 tbsp. lime juice
1 tsp. ground cumin
1 tsp chili powder
1/2 tsp. salt
1/2 tsp. garlic powder
1/2 tsp ground black pepper
1/2 tsp. cayenne pepper
8 tortillas warm
1/2 c salsa
1/2 c shredded reduced fat cheddar cheese
8 tsp minced fresh cilantro

Place the peppers & onion in a 5 qt slow-cooker.Top with beef.

Combine the water,vinegar,lime juice & seasonings; pour over meat.

Cover & cook on low for 8-9 hrs or until tender.

Using a slotted spoon,place about 3/4 c. meat mixture down center of each tortilla. Top with 1 tsp. salsa,1 tbsp cheese, & 1 tsp cilantro;roll up.

8 servings

1 fajita equals 335 calories,10g fat(3g saturated fat),69mg cholesterol,564 mg sodium,32g carbohydrate,2 g fiber,29 g protein. 

Amazing Pork Tenderloin 

1 (2 pound) pork tenderloin
1 cup low sodium beef broth, no sugar added
1/2 cup white wine (or apple juice, no added sugar)
3 Tbsp garlic, minced
3 Tbsp low sodium soy sauce
8 teaspoons dried onion flakes
1 teaspoon onion powder
1/4 teaspoon seasoned pepper
pepper to taste

Place pork tenderloin in the slow cooker with herbs and spices.

Pour broth, wine, and soy sauce over the top, turning the pork to coat.

Carefully spread garlic over the pork, leaving as much on top of the roast during cooking as possible. Sprinkle with pepper, cover, and cook on low setting for 4 hours. Serve with cooking liquid on the side as au jus. Serves 8

Black Bean and Rice Soup

1 medium onion, chopped
3 carrots, thinly sliced (or handful of baby carrots)
2 stalks of celery, thinly sliced
4 cloves of garlic, minced
1/2 tsp ground cumin
1 1/2 tsp dried basil
1/2 tsp chili powder
1/2 tsp dried oregano
1/2 tsp Tabasco sauce
2 16 oz. cans black beans, drained & rinsed
1 14.5 oz can crushed tomatoes
2 14.5 cans reduced sodium chicken broth
1 1/2 cups cooked rice

Combine all ingredients except the rice in Crock-Pot. Cover; cook on Low 8-10 hours, High 3-4 hours) Add cooked rice before serving.

Skinny Taco Soup
1 lb ground turkey
½ lb lean hamburger
3 tbsp taco seasoning

1 can rotel (do not drain)
1 can chili beans
¼ tsp (each) ground cumin, pepper, garlic power
1 tbs onion flakes
¼ tsp red pepper flakes (optional)
1 sm bag frozen corn (optional)
3 cups low sodium beef broth
Additional salt to taste.

Brown meat w/spices & taco seasoning. Pour into Crock pot w/other ingredients and stir. Cook for about 4 hours on low. Serve w/baked tortilla chips.

Cranberry Chicken 
2 pounds boneless, skinnless chicken breasts
1/2 cup chopped onion
2 teaspoons olive oil
2 teaspoons salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground nutmeg
dash ground allspice
1 cup orange juice (100% juice, no sugar added)
2 teaspoons finely grated orange peel
2 cups fresh or frozen cranberries
1/4 cup honey
2 tsp. unsulfered molasses

Preparation:
Brown chicken pieces and onion in oil; sprinkle with salt. Add browned chicken, onions and other ingredients to crockpot. Cover and cook on LOW 5 1/2 to 7 hours. If desired, thicken juices with a mixture of about 2 tablespoons cornstarch combined with 2 tablespoons cold water.

Honey Chicken
1 lb. or 4 small skinless chicken breasts
1/4 tsp. curry powder
1 tsp. cinnamon
1/2 cup diced onion
3 T. oil
1/4 cup honey
1/2 cup chopped fresh parsley
1/4 tsp. powdered ginger
1/4 tsp. nutmeg
1tsp. salt
1 tsp. pepper
1/4 tsp. paprika
1/2 cup water

In a large mixing bowl, combine all of the ingredients. Toss well to coat the chicken evenly. Place the mixture in a slow cooker. Cover & cook on low for 4 hours. If desired, serve over rice or orzo.

Recipes from Skinny Crock Pot

20 Tips to get Great Abs

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Anyone can attain a flat stomach if they know the rules that govern getting it. Yes there are flat stomach rules. Follow these rules and you will slowly but surely get the flat stomach that you may be yearning for.

Belly Blast Rule 1 – Follow the Belly Blast Rules
Doing something that is contrary to the flat stomach rules could result in your body holding to your belly fat tighter than ever. Belly fat is the last bastion of fat storage in the body and the body will fight tooth and nail before releasing it. If you ever try to go in battle against your body, you will surely lose. Work with your body rather than against it.

Belly Blast Rule 2 – Be Patient
Everyone wants a flat stomach fast. Advertisements on how you could get a flat stomach quickly, are all over the internet. When it comes to weight loss or getting a flat stomach, slow is fast and fast is slow. This follows the law of the farm where everything has a gestation period. Just like pregnancy takes 9 months, attaining a flat stomach too will take time. Give yourself the next 21 days with our belly blasting program to see results!

Belly Blast Rule 3 – You Are Going to Have to Work For It
There is no magical pill or equipment that can give you flat abs. You are going to have to pay for it. Payment would be in the form of sweat. If there was a quick fix or magical diet, Oprah would have found it by now. So stop looking for shortcuts. These rules are the shortcuts.

Belly Blast Rule 4 – Stop Dieting
Dieting is war against your body. Your body will win any dieting war. It will even go to the extent of causing you to regain all the weight that you have lost, once the diet is over. For this reason, any unhealthy or fad diets must be avoided.

Belly Blast Rule 5 – Stop Doing Spot Training
100 crunches or even a thousand crunches will not get you great abs. You need to start exercising your big muscles so that it can help to remove the layers of fat on your body. In bootcamp, we focus on the entire core, which is more functional than 1000 crunches.

Belly Blast Rule 6 – Start Doing 3 hours of Weight Resistance Exercises
Exercises that work the big muscles such as squats, lunges, push ups are excellent for removing the layers of body fat. Weight resistance training exercises are the most effective known for burning fat and boosting your metabolism.

Belly Blast Rule 7 – Do Interval Training Instead of Steady State Cardio
Interval training is far superior than conventional cardio training. Try doing 2 sessions of this in a week. Be cautious of the strain on the body from interval training and start gradually. This takes priority over steady state cardio. So you should find time for this first.

Belly Blast Rule 8 – Do Cardio Exercises Once Completing 3 hours of Weight Training a Week
If you are able to spare more than 3 hours of exercise time, you could do conventional cardio exercises such as jogging, cycling or swimming. This should only be done if you cannot handle the stress of interval training. Interval training is far superior to shed belly fat.

Belly Blast Rule 9 – Remove or Absolutely Minimize Sugar and Simple Carbohydrates
Desserts, sweetened drinks, any sweet food or white flour should be avoided.

Belly Blast Rule 10 – Avoid Sweetened and Calorie Filled Drinks
Sweetened drinks pack lost of calories. Avoid drink that have lots of milk in it such as lattes. These too have lots of calories even though being low-fat. The calories come from the simple carbohydrates in the milk.

Belly Blast Rule 11 – Avoid or Reduce Milk to a Minimum
Lactose in milk spikes insulin. It would be wise to stay away from milk until you have achieved your flat stomach goal. You should be able to get enough protein from your meals. If you need more protein, it could be obtained from protein shakes.

Belly Blast Rule 12 – Understand Food Combination That You Should Avoid
Fat, sugar and alcohol taken in combination is detrimental to your flat stomach goals. Here is a detailed explanation of meal combination to avoid.

Belly Blast Rule 13 – Breakfast is Compulsory
Research has shown that people who skip breakfast store more abdominal fat. Skipping breakfast is a cardinal sin and should be avoided at all cost if you really want a flat stomach.

Belly Blast Rule 14 – Have 3 Small Main Meals and 2 Snacks
You should be eating every 3 or 4 hours to rev up your metabolism. Do not take this opportunity to overeat. Your main meals should be small servings. Eat nuts or fruits for snacks.

Belly Blast Rule 15 – Have 6 to 8 Hours Sleep at Night
Lack of sleep results in elevated levels of cortisol which promotes abdominal fat storage. A lot of people exercise and eat healthy but compromise on sleep. They have an extremely tough time losing belly fat.

Belly Blast Rule 16 – Strengthen Your Core Muscles

Belly Blast Rule 17 – Avoid Alcohol
Alcohol halts fat burning and increases appetite. Abstain from alcohol until your flat stomach goals are achieved. Read the earlier article for detailed information on alcohol’s effect on weight loss.

Belly blast Rule 18 – Be Aware of the Weekend Binge
An earlier article showed how a lot of people are disciplined on the weekdays but blow their diet on the weekends. Over consumption of food and drink causes a setback to a lot of people.

Belly Blast Rule 19 – The Flat Belly Diet Should Consist of Food With Low Calorie Density
Food with high calorie density have lots of calories in a small portion of food. These mainly include food with a combination of fat and sugar. One could easily overeat without realizing the overload of calories.

Great Abs Rule 20 – You Do Not Need to Finish Everything On Your Plate

Eat until you are 80% full. Do not eat until the food on the table or the food on the plate finishes.

Ready for your 21 Day Belly Blast Meal Plan? Find it here: 21 Day Belly Blast Meal Plan $29

Why does Interval Training work?

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Boot Camp Fat Loss - Why Interval Training Works

What is it About Boot Camp Fat Loss and Interval Training that Works So Well?

If you are interested in knowing more about boot camp fat loss, then you have come to the right place. This is not the type of training meant for those that are afraid to sweat. We like to say that at Texas Fit Chicks bootcamp we don't sweat...we glisten. Losing weight with interval training like the type that is featured in our boot camp is much more productive than many other types of programs for fat loss out there.

For many people that want to lose weight it is not about how, but instead about the results. Women want to be able to see in the mirror that they are losing weight or at least step on a scale and see that they are lighter. This means that you need more than just a workout that makes you feel the soreness that you only feel when you know you worked hard. You also need a method of working out that is going to prove to you that you can lose weight and you can see it disappearing.

You do not need to have any fancy equipment to use boot camp fat loss exercises and the best fat burning exercises are the ones you can do with your own body. Texas Fit Chicks keeps it interesting with body weight movements that you can do without any equipment to get the results you are after. We also incorporate the use of medicine balls, resistance bands and Kettlebells from time to time.

Making Sure you Use Boot Camp Fat Loss Properly

 Boot camp fat loss workouts have become very popular across the United States and for good reason.  The reason behind the popularity is all in the results. The results that women are seeing from the different boot camp fat loss programs are visible and they change your body. Texas Fit Chicks is unique in our approach. Unlike other bootcamps in the area, we never yell, demean or embarass you into pushing yourself. Our atmosphere is to inspire you to challenge yourself. We know how to motivate without a megaphone.
When you participate in our boot camp programs you'll find out very quickly that you are going to use all of your muscles instead of just isolating a few of them each day. When you perform exercises that engage all of your muscles, you will burn more fat than you will ifyou just isolate one group of muscles. If you were to compare doing crunches to doing an exercise like a jump squat you are going to find that the jump squat burns about 10 times as many calories. This is because it engages more of the muscles groups than a crunch does.

If you become a client of Texas Fit Chicks boot camp fat loss program, it will help you to lose the weight you are trying to shed much faster than most other routines out there. We also hold you accountable! We use interval type of training to help you get your heart rate up, find your target zone, and engage as many muscle groups as possible in each exercise.

The best part about losing weight is that you gain confidence, energy, and so much more. This is a life changing experience that many have already gone through, and you can be our next FIT Chick! Once you find and complete the first of your Texas Fit Chicks boot camp fat loss program, you will be hooked on the results and you will want to do it again and again.

We offer locations in McKinney, Plano, Allen, Prosper and Frisco with times as early as 5am and as late as 8pm M-F. Our bootcamps are for women only and we've helped hundreds of chicks become TExas Fit Chicks since 2009. What are you waiting for? Get in with us for under $200 and change your life.

http://www.texasfitchicks.com/
www.facebook.com/texasfitchicks for FREE fitness TIps daily, plus a chance to win a FREE 5 wk Boot Camp with us!

5 Amazing (and Healthy) Recipes the fam will love...all under 30 mins.

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BBQ Chicken Wraps
Ingredients

4 large, high fiber tortillas (I used Large La Tortilla Factory Whole Wheat Low Carb Tortillas)
8 oz shredded, skinless rotisserie chicken breast
1/2 cup prepared barbecue sauce
1 cup canned black beans, drained and rinsed
1/2 cup corn (thawed if frozen, drained if canned)
1/2 cup shredded carrots
1 cup shredded cabbage
1/2 cup red onion, diced
1/4 cup fresh cilantro, chopped
1/2 cup reduced-fat sour cream
Juice from 1 lime, freshly squeezed

Instructions
Place a large nonstick skillet over medium-high heat. Add all ingredients except tortillas, carrots, cilantro and cabbage; stir to combine. Cook until hot, 4 to 5 minutes.
In a separate bowl, combine cabbage, carrots, and cilantro.
Assemble the wraps by equally diving the cabbage mixture between the 4 tortillas, and place in the center of each tortilla. Top with one-fourth of the chicken mixture; roll as you would a burrito.

Slice in half diagonally and serve warm.

Preparation time: 15 minute(s)Cooking time: 5 minute(s)Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4
Recipe by LaaLoosh.com.

Entire recipe makes 4 servings
Serving size is 1 wrap
PER SERVING: 206 calories; 5g fat; 34 g carbohydrates; 33 g protein; 14 g fiber

Chicken Breasts with Mushroom Cream Sauce
Ingredients


2 5-ounce boneless, skinless chicken breasts, trimmed
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1 tablespoon canola oil
1 medium shallot, minced
1 cup thinly sliced shiitake mushroom caps
2 tablespoons dry vermouth, or dry white wine
1/4 cup reduced-sodium chicken broth
2 tablespoons cream
2 tablespoons minced fresh chives, or scallion greens

Preparation
Season chicken with pepper and salt on both sides.
Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.


Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.


2 servings

Active Time: 30 minutes
Total Time: 30 minutes

Nutrition
Per serving : 275 Calories; 15 g Fat; 5 g Sat; 7 g Mono; 84 mg Cholesterol; 5 g Carbohydrates; 25 g Protein; 1 g Fiber; 373 mg Sodium; 370 mg Potassium

Crockpot salsa chicken

Ingrediants:
4-5 frozen chicken breasts
1 can of corn
1 can black beans
1 small can green chiles
1 jar of your favorite salsa
(deli fresh or homemade tastes best)
4 oz low fat cream cheese
Combine all ingredients in crockpot on low setting for 7-8 hours.
30 min before serving add cream cheese on top and let melt.
Stir (shred chicken If preferred) and serve with corn tortillas, quinoa or brown rice.
Makes 4-6 servings depending on size of chicken breasts. Great for freezing and saving for work lunches
Eating Well/2008

Healthy Sloppy Joes
IngredientsAllrecipes

1 pound lean ground beef
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1/2 teaspoon garlic powder
1 teaspoon prepared yellow mustard
3/4 cup ketchup
3 teaspoons brown sugar
salt to taste
ground black pepper to taste


Directions
1.In a medium skillet over medium heat, brown the ground beef, onion, and green pepper; drain off liquids.
2.Stir in the garlic powder, mustard, ketchup, and brown sugar; mix thoroughly. Reduce heat, and simmer for 30 minutes. Season with salt and pepper.

Nutritional Information
Amount Per Serving Calories: 188
Total Fat: 9.3g
Cholesterol: 50mg


Slow Cooker Chicken Tortilla Soup
Ingredients

1 pound shredded, cooked chicken
1 (15 ounce) can whole peeled tomatoes, mashed
1 (10 ounce) can enchilada sauce
1 medium onion, chopped
1 (4 ounce) can chopped green chile peppers
2 cloves garlic, minced
2 cups water
1 (14.5 ounce) can chicken broth
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
1/4 teaspoon black pepper
1 bay leaf
1 (10 ounce) package frozen corn
1 tablespoon chopped cilantro
7 corn tortillas
vegetable oil


Directions
1.Place chicken, tomatoes, enchilada sauce, onion, green chiles, and garlic into a slow cooker. Pour in water and chicken broth, and season with cumin, chili powder, salt, pepper, and bay leaf. Stir in corn and cilantro. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.


2.Preheat oven to 400 degrees F (200 degrees C).

3.Lightly brush both sides of tortillas with oil. Cut tortillas into strips, then spread on a baking sheet.

4.Bake in preheated oven until crisp, about 10 to 15 minutes. To serve, sprinkle tortilla strips over soup.
Nutritional Info: 262 Calories/10.2g fat
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