Skinny Taco Dip + 4 more Recipes to die for

Skinny Taco Dip

Servings: 24 • Serving Size: 1/24th of dip • Old Points: 1.5 pts • Points+: 2 pts
Calories: 59.2 • Fat: 3.6 g • Protein: 2.2 g • Carb: 4.7 g • Fiber: 0.6 g

8 oz 1/3 less fat Philadelphia cream cheese
8 oz reduced fat sour cream
16 oz jar mild salsa
1 packet taco seasoning
2 cups iceberg lettuce, shredded
2 large tomatoes, diced
1 cup reduced fat shredded cheddar cheese
2.25 oz black olives,


In a large bowl combine cream cheese, sour cream, salsa and taco seasoning and mix well with an electric mixer. Spread on the bottom of a large shallow glass dish. Top with shredded lettuce, tomatoes, shredded cheese and black olives. Serve with baked tortilla chips
*********************************************************************************
Coconut Chicken Salad with Warm Honey Mustard Vinaigrette

Servings: 3 • Serving Size: salad with 2 chicken tenders • Points: 8 pts • Points+: 8 pts
Calories: 397.6 • Fat: 11.0 g • Protein: 26.8 g • Carb: 32.5 g • Fiber: 4.4 g • Sugar: 10


6 (about 12 oz) chicken tenderloins
6 tbsp shredded coconut
1/4 cup panko crumbs
2 tbsp crushed cornflake crumbs
1/3 cup egg substitute or egg whites
pinch salt
olive oil spray
6 cups mixed baby greens
3/4 cup shredded carrots
1 large tomato, sliced
1 small cucumber, sliced

Vinaigrette
1 tbsp oil
1 tbsp honey
1 tbsp white vinegar (balsamic would work too)
2 tsp dijon mustard
Whisk all vinaigrette ingredients; set aside.

Preheat oven to 375°.

Combine coconut flakes, panko, cornflake crumbs and salt in a bowl. Put egg whites or egg beaters in another bowl.


Lightly season chicken with salt. Dip the chicken in the egg, then in the coconut crumb mixture. Place chicken on a cookie sheet lined with parchment for easy cleanup. Lightly spray with olive oil spray and bake for 30 minutes turning halfway, or until chicken is cooked through.


Place 2 cups baby greens on each plate. Divide carrots, cucumber, tomato evenly between each plate. When chicken is ready slice on the diagonal and place on top of greens. Heat dressing in the microwave a few seconds and divide equally between each salad; a little over 1 tbsp each


**********************************************************************************************************
Garlic Cheddar Biscuits


Servings: 14 • Serving Size: 1 biscuit • Old Points: 2 pts • Points+: 3 pts
Calories: 97.3 • Fat: 3.9 g • Protein: 3.7 g • Carb: 13.0 g • Fiber: 0.0 g

2 tbsp butter, melted
2 cloves garlic, minced
2 tbsp fresh chopped parsley
2 cups Heart Smart Bisquick
3.5 oz shredded sharp Cheddar cheese (Cabot 50% reduced fat)
2/3 cup fat free milk

Preheat oven to 400°. Line a cookie sheet with parchment paper.


Melt butter in a small frying pan, add half the garlic and saute on low heat about 1 minute. Remove from heat and add parsley.


In a large bowl, combine biscuit mix, cheddar cheese, and remaining garlic. Stir in milk and mix (do not over mix). Drop batter by heaping tablespoonfuls (1.5 oz each) onto prepared cookie sheet.


Bake for 10 minutes. Brush or drizzle biscuits with melted butter. Bake for 5 more minutes, or until lightly browned on the bottom.


*********************************************************************************************************
Creamy Lemon Cheesecake Yogurt Cupcakes


Servings: 12 • Size: 1 cup • Old Points: 2 pts • Points+: 3 pts
Calories: 108.6 • Fat: 4.7 g • Carb: 12.6 g • Fiber: 1.1 g • Protein: 3.6 g • Sugar: 7.1
Sodium: 107.9

Ingredients:
12 reduced fat vanilla wafers
8 oz 1/3 less fat cream cheese, softened
1/4 cup sugar
1 tsp vanilla
6 oz fat-free vanilla Greek yogurt (I used Chobani)
2 large egg whites
3 tbsp lemon juice
1 tbsp lemon zest
1 tbsp all purpose flour
24 blackberries

Directions:
Heat oven to 350°.

Line cupcake tin with liners. Place a vanilla wafer at the bottom of each liner.

Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer. Gradually beat in fat free yogurt, egg whites, lemon juice, lemon zest and flour. Do not over beat. Pour into cupcake liners filling half way.


Bake 25 minutes or until center is almost set. Cool to room temperature. Chill a few hours in the refrigerator.


********************************************************************************************************************

Crock Pot Santa Fe Chicken


Servings: 8 servings • Size: 1 cup • Old Points: 3 pts • Points+: 4 pts
Calories: 190 • Fat: 1.5 g • Fiber: 5.6 g • Carbs: 23.1 g • Protein: 21 g
24 oz (1 1/2) lbs chicken breast
14.4 oz can diced tomatoes with mild green chilies
15 oz can black beans
8 oz frozen corn
1/4 cup chopped fresh cilantro
14.4 oz can fat free chicken broth
3 scallions, chopped
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1 tsp cayenne pepper (to taste)
salt to taste


Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot. Season chicken breast with salt and lay on top. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning. Serve over rice (extra pts).

Texas Fit Chicks is the fastest growing womens fitness program in Texas! Our Fitness Experts are all professional women that are passionate about helping other women get FIT. With over 50 class times to choose from - there's likely one near you!
Visit our website HERE to learn more

Texas Fit Chicks Photo Contest - Reasons I'm getting FIT

Follow Us

Pin or post a photo of you and the "Reason you're Getting FIT" and win $100 off boot camp with Texas Fit Chicks!

Here's How to Enter:
1) Follow Texas Fit Chicks on Pinterest
2) Upload a picture of you and why you're getting FIT - if you wear your TFC tank top in the picture and win, you get an additional prize!
3) Tag your picture with #texasfitchicks 
4) When you're done, comment on this pin with a link to your photo

Facebook Entries
Take photo as described above and post HERE to our facebook page

Contest starts 11/8/2012 and ends at 12am cst on Dec 6, 2012. No purchase necessary. Offer cannot be combined with any other offer/discount. You must be a member of Pinterest.com to enter, and you must be following Texas fit Chicks Pinterest pages, http://www.pinterest.com/texasfitchicks. If you do not have a Pinterest account, you can sign up for one here: http://pinterest.com/landing. Winner Selection: We aren't going to have you ask your friends to vote - all entries will be put into third party drawing service and one winner will be selected.  
Winner will receive $100 off their next boot camp with Texas Fit Chicks - no cash value, non-transferable. If winner is wearing a Texas Fit Chicks tank top in their entry, they will also win a Free Texas Fit Chicks hoodie (retail value 34.99).

NEW SATURDAY Texas Fit Chicks Boot Camp 5 week Program

Follow Us

5 Week Saturday Fit Chicks Boot Camp is here!

We've heard your requests and here it is....

5 classes

Saturday mornings

7:30am-8:30am

Prosper, Texas

Sept. 8 - Oct 6

$59

Full Body Workouts ~ Nationally Certified Trainer

Anyone can join!!

Now you can start each weekend off right with a Texas Fit Chicks Workout led by Corrie.

Perfect way to add a 4th workout to your week with Texas Fit Chicks, or just get started!

Click here to register for Saturday Boot Camp with Texas Fit Chicks

Let's connect on Facebook

Prosper Evening Boot Camp with Texas Fit Chicks 8-9PM

Follow Us

Prosper Evening Texas Fit Chicks Bootcamp!!

This week ONLY you can get boot camp at our evening Prosper location for just $99 each when you sign up with a friend! 


M,Tu,Th 8pm-9pm
located at Lighthouse Church in Prosper
New TFC trainer Corrie will get you results, GUARANTEED!

Details of the deal:



You and a friend both sign up for our 8 pm Prosper camp with Texas Fit Chicks, training with Corrie ~ (this offer is for new clients of TFC only) and get 1/2 off!!

What you get: 5 wks of full body (amazingly FUN and effective) workouts with your nationally certified female trainer + Free 5 wk meal plan to get you even faster results than our workouts alone + Amazing support on your weight-loss journey + Training for just over 6 bucks an hr!! It's a steal. + Full Email access to your trainer. Got a question you don't want to ask in class, we are always happy to help even when we're not in camp.

All of this for $99!! That's a savings of $100!

Hurry...offer expires August 12!!

Trina will get you to your goals, and you will have amazing support along the way. Awesome group of chicks already enrolled for her camp ~ reserve your spot today!

Want to grab this deal?

Email Corrie for details on how to get this deal and sign up! Corrie@texasfitchicks.com

Our 5 wks are already a low $199 ($13/hr) if you can't find a friend, and you can start any Monday! All fitness levels welcome. Still not sure? Read these testimonials from a couple of our fit chicks...

"I lost 15 lbs and 7 inches in my first 5 wk bootcamp with Texas Fit Chicks!" - Tonja N. Age 51

"Joining Texas Fit Chicks Boot Camp has been a life changing experience for me. I have finally found the motivation that I was lacking for so many years. I was very nervous when I joined boot camp that I would not be able to keep up in the classes. From the first day of class I have felt comfortable and confident in my abilities. The trainers show you different levels for each exercise and allow you to increase to the next level at your own pace. I also enjoy how every class is different and the exercises are fun. After 3 months I have lost 24 lbs and 18 inches. I could not have done it without Texas Fit Chicks Boot Camp" - Brooke R. 4/11

"This boot camp helped me push myself harder than I ever would have pushed myself at the gym.The large variety of strength and cardio exercises kept me from ever getting bored and the accountability of being in a class setting kept me from making any excuses! I lost weight and inches in my first five weeks and am looking forward to losing even more!" Karen M.


Offer valid for new clients only. No other discount or referral credits apply to this offer. Must purchase by Aug 5.


Get started on your fitness transformation with Texas Fit Chicks today!! 5 weeks from now you will be so glad you did!!!

Click here to connect on Facebook

Texas Fit Chicks Boot Camp is celebrating our 3rd Birthday! Here's our gift to you!

Follow Us

TFC just turned 3!!!

We are thankful for each and every one of you that are with us, and we have an amazingly fun and FIT chick community!! We wanted to celebrate our Birthday by offering you a deal!!

Sign up for Boot Camp with any of the participating locations below and get 5 weeks for just $99!

This offer is for current Fit Chicks, returning chicks, or brand new chicks! You don't have to find a friend to sign up with you ~ although we'd love for you to invite a friend, to get in at this great rate, this offer is unique! Hurry! Offer ends 7/22

Here is a list of all of our locations and times ~ including several NEW camps & trainers!

Prosper/Cynthia 5:15-6:15am MWF
4331 E Prosper Trail

Prosper Evening/Corrie 8pm-9pm M,Tu,Th
4331 E Prosper Trail

Anna/Trina 5am-6am Tu,Th,Fr
1325 White Street

College Station/Melody 6am-7am MWF
1298 Arrington Rd

Allen/Elizabeth 5-6am or 6-7am MWF
2035 W McDermott Rd

Allen/Michelle 9:30-10:30am M,Tu,Th
902 Pelican Dr

Allen Evening/Katrina 7-8pm M,Tu,Th
919 Medical Drive

Plano Evening/Tia 7-8pm M,Tu,Th (child care option)
6225 Chapel Rd (near Willowbend mall)

Mckinney/LeighAnne 5-6am/6-7am/9:30-10:30am MWF
2012 Stonebridge Dr.

McKinney Evening/Meridith 7pm-8pm M,Tu,Th
2012 Stonebridge Dr.

Richardson/Keali 5:30am-6:30am MWF
1343 W Campbell Rd

Frisco/Michelle 5:30am-6:30/8am-9am MWF
4851 Legacy or 1549 Legacy (for 8am camp)

NW Frisco/Aimee 5-6am/6-7am MWF
11999 Dallas Parkway

Frisco Evening/Angela 7-8pm M,Tu,Th
8501 Wade Ave

Dallas/Emily 5am-6am MWF
3864 Oak Lawn Ave

Fairview/Debbie 5am-6am MWF
301 Stacy Rd

Garland/Keali 10-11am M,W,Th
1300 E Plano Pkwy (Child care option)

Camp must begin by Monday, July 30. 

Offer good for any chicks! New, Returning or current Fit Chicks! This deal cannot be combined with any other offer, or discount. Additional free week for referring a friend does not apply for this promotion, though we'd love for you to share with the chicks you know, that might be ready to be our next FIT chick! :) our Plano 5am and Wylie 5:30am camps are currently full and not able to accommodate this deal. 

Ready to grab this deal before it's gone? 
Here's how you can:

Click HERE 

• Click on the 2nd daisy that says 5 week boot camp
• Select your trainer/location from the drop down (be sure there's only one product in your cart. It should say just one $99 product - no coupon code required)
• Register - and you are IN! Your trainer will contact you shortly to schedule your first day!

Here are a few of our TFC transformations!!

We are excited to have you join our womens only fitness camp, or get a great deal if you're already one of our FIT chicks! Thanks so much again for your support and letting us serve you for the past 3 years!!

Melody Chandler
Owner/CPT
Texas Fit Chicks Boot Camp
www.texasfitchicks.com

Find us on facebook

Why Soda (including diet) is making you Fat!

Follow Us

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!
Texas Fit Chicks Boot Camp Training REAL Housewives in McKinney, Frisco, Plano, Prosper, Richardson, Allen, Highland Park and Austin Texas

20 Minute Bikini Blast Workout

Follow Us

Here's a Bikini Blast Workout you can do at home!

Be sure and consult with your doctor before doing this or any other exercise program.

If you are a beginner, do the circuit one or two times with the modifications suggested. If you're a FIT chick, do as many rounds as you can in 20 minutes!

Prisoner Squats - Fingertips behind ears, core engaged, squat down until thighs are parallel to the ground, keeping chest lifted and making sure knees don't go over toes. Sink low into the squat and watch yourself in a mirror to check your form. 1 Minute

Spider Jumps - Start on floor in full push-up position. Maintain position, lunge rt foot fwd to outside of rt hand. Balancing on hands, jump feet off floor and switch them in midair, bringing left ft to outside  of left hand and extend rt leg behind you. Repeat for 20 reps total (1 rep = both sides)

For beginners, Lunge right foot fwd, and then instead of jumping, step it back to start poition. Repeat with the other leg. 10-15 reps if beginner

Roll Pop Ups - Stand with feet shoulder width apart, & arms by sides. Lower into a squat then sit down on floor, roll onto middle of back and then upper back, while maintaining a tuck position, chin towards chest (Don't roll onto neck). Using momentum, engage abs and roll forward to return to squat position, (adding a jump at the top for advanced levels). If you have to help yourself up with your hands, use both so you're not lopsided. 15 total (5-7 if beginner)

T-Pushups - In pushup position, hands under shoulders (try to do on your toes for advanced chicks) perform 1 pushup, then rotate to the rt side (pivot with your feet) bringing right arm up into the sky. Return to start, 1 pushup then repeat with left arm. You can pause at the top of the rotation and look towards your hand, then return to start. Go slowly - can also be done on knees. 20 total reps

Low Squat Jacks - Same position as the prisoner squat from above, this time, stay low and do low squat jacks, in and out. 30 total Reps (15 if you're a beginner)

Mountain Climber/Prone Jacks Combo - Starting in the push up position, bring rt knee into chest quickly, then left leg, alternating. Do 15 of those (1=both legs) then legs together, and take both feet out as if you were doing a jumpin jack on the floor (hands stay where they are) then feet back together, for 10 reps. Repeat circuit 5 times If you're a beginner, do 1/2 the number of each and repeat 2-3 times.

Wide Squats Around the Room - Facing one direction, hands on hips, chest lifted and abs engaged, take a large step out into a wide squat, then bring other leg to meet (staying low in the squat entire time). Continue facing one direction for 20 reps. Turn around, facing other direction and do the same for 20 reps. Beginners do 8-10 reps on each side.

V-Crunch - Legs are lifted straight up in the air, arms together and overhead. Doing a crunch, bring your arms towards your legs and take legs out into a V pressing hands through, then repeat. 20 reps

Bicycle Crunch - On back, elbows behind ears, knees bent, feet lifted. Bring right elbow across to meet left knee, as if you're bicycling your legs - then switch sides, bringing left elbow across to meet right knee. Don't let momentum carry you through this. Slow and controlled is key if you want these to work. 25 reps for advanced, 10-12 if beginner.

Ready....Set...GO!!!

Want to share how many rounds you finished? Comment below to share!

Texas Fit Chicks Boot Camp

We train REAL Housewives in Dallas, Frisco, Prosper, Plano, Wylie, Anna, McKinney, Richardson, Wylie, Garland and College Station, Texas

Women's only boot camp ~ Premier Fitness for chicks

75 Weight Loss Tips from Texas Fit Chicks Bootcamp

Follow Us

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!
Click here for 30 Day Total Transformation

Click Here to Visit our Website

Enjoy Free Fitness Tips Daily on our FB Page

Lose weight and reach your NEW YEARS goals with Texas Fit Chicks Bootcamp!