Some Quick Ideas For You To Think About Before You Eat

Start smart. To avoid overeating later on, try starting the day with a protein-rich breakfast, and consider breaking up that one massive meal into two smaller meals spaced a few hours apart.

Lighten the carb load. It’s recommended to eat between 225 and 325 grams of carbohydrates daily, but take it easy on the starchy side dishes. Sorry, mashed potatoes and cornbread, that means you.

Lay off the booze. Alcohol can slow down digestion, so consider raising a glass of water for that holiday toast instead.

Get moving! Play a game with your kids outside, go for a walk around the neighborhood, or even house work.

Chocolate Peppermint Muffins and Mocha Shake

Ingredients:
1 (15-oz) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup raw honey
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
½ tsp. pure peppermint extract

Preparation:
1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, honey, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Place batter in a medium bowl.
5. Divide batter among 12 prepared muffin cups.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!

What To Do to Stay Healthy During the Holidays

Here’s the good news: The average weight gain for the holiday season is just one pound. Now for the bad: While that might not sound like much, research shows we don't lose it, and that one pound adds up year after year.

Sweet treats and rich meals can be landmines for health-conscious people, yet no one wants to feel deprived during the happiest season of all. Here are some sensible ways to navigate through the holidays.   These single rules you can follow to make it through the season without overdoing it or stressing so much that you miss out on the festive fun.

Eat what you love, leave what you like.
Instead of piling your plate a mile high with things that don’t really tantalize your taste buds (fruit cake), pick only the foods that give you true enjoyment. If something doesn’t make you swoon, leave it on the sideline.

Keep your treats to one day a week.
The biggest mistake people make at the holidays is making Thanksgiving a four-day feast instead of a one-day indulgence. Then the holiday parties come, and all of a sudden you're giving yourself an excuse to have treats nearly every day. Rather than letting your holiday feast roll into pie for breakfast, limit your splurges to one event per week.

Nix the guilt.
Feeling guilty after eating foods you don't usually allow yourself to eat can breed more unhealthy behaviors. So abandon those negative voices in your head, give yourself permission to enjoy the indulgence guilt-free, and then remember to get back on track with your normal eating routine the very next day.

Don’t eat something just because it’s holiday food.
Listen to your body; most people eat particular foods like pumpkin pie on Thanksgiving or down cups of eggnog at a Christmas party because "that's what we do during the holidays." Noshing without thinking about what you’re putting into your body and why makes you ignore your internal cues of hunger and satiety. Do you really even like pumpkin pie or eggnog? Or if you could have any treat, would you choose your favorite ice cream or hot cocoa instead? Just because it’s limited doesn’t mean you have to eat it.

Eat low to high (when it comes to calories).
Start with a broth-based soup or salad, then move on to lean protein, and by the time you reach those triple-fudge brownies, a few bites will be all you need to feel satisfied


Alternate your bubbly with sparkling water.
On average most adults consume almost 100 calories a day from alcoholic beverages. Since avoiding alcoholic beverages altogether may be hard during this time of merriment, alternating between an alcoholic beverage and a zero-calorie sparkler can help you avoid pouring on the pounds. Plus sparkling water keeps things festive, and, bonus, you’ll avoid entering the hangover zone, a not-so-happy holiday tradition.

Make holiday treats year-round.
Prevent some of that "last-chance eating" by promising to make your mom's pumpkin pie in February or your favorite green bean casserole in July. Knowing it will be available again means you won't feel the urge to “go for broke” and overeat it now.


Veg-out on veggies.
Try swapping light pureed cauliflower for carb-heavy mashed potatoes and add side dishes with more vegetables, like ratatouille, to bolster the nutritional value of the meal and keep you satiated so you don't overeat. Bonus: All that extra fiber will help keep you regular, even if you do overindulge a bit on the cheese platter

Don't be fooled by the "health halo."
File this under sad-but-true: You can gain weight even if you eat healthy. You can overdo it with the veggies and dip or creamy asparagus soup, just like you can with ice cream—except with the ice cream at least you know it’s an indulgence. So make sure you're not eating something based solely on its health-food aura and keep an eye on your portion sizes.

Don't "save up" calories.
Fasting before a big meal can backfire. Low blood sugar from hunger increases cortisol levels, which leads to cravings for fatty, salty, and sugary foods. Instead of saving up for the big meal, nibble on healthy snacks like raw veggies, nuts, and fruit throughout the day to avoid a full-blown gorgefest where no crumb is left behind.

Drink half of your body weight in ounces of water.
It's easy to confuse thirst with hunger, leading to mindless snacking that never satiates. To make sure you're staying hydrated, drink half your body weight in water. So if you weigh 140 pounds, aim for 70 ounces of water over the course of the day. For added detoxification, try adding ginger or lemon.

Chicken Tortilla Soup

 

 

 

Ingredients

• Ingredients for the soup:
• 6 small corn tortillas
• 3 tablespoons extra virgin olive oil
• 1 large onion, finely diced
• 1 bunch green (spring) onions, finely sliced
• 1 ¼ cups finely chopped cilantro, about 1 medium size bunch*
• 6 medium cloves garlic, minced
• 1 tablespoon dried oregano
• 1 tablespoon cumin
• 2 teaspoons chili powder
• 2 teaspoons brown sugar
• 2 teaspoons sweet paprika
• 2 14½-ounce cans diced fire-roasted tomatoes (If you can't find the fire-roasted tomatoes, just use regular, canned diced tomatoes.)
• 10 cups low sodium chicken broth
• 6 cups shredded rotisserie chicken breast
• 2 tablespoons lime juice
• freshly ground black pepper
• 1 teaspoon kosher salt, more or less, to taste
• Ingredients for the crispy tortilla strips:
• 2 tablespoons extra virgin olive oil
• 6 small corn tortillas
• kosher salt
• Ingredients for the toppings:
• crispy tortilla strips
• thinly sliced green (spring) onions
• coarsely chopped cilantro
• diced avocado

Instructions

1. For the soup, stack the corn tortillas on top of each other. Cut pile in half. Cut each stack into ¼-inch thick strips, widthwise.
2. In a large Dutch oven or heavy-duty soup pot, heat oil over medium heat. Add onion, green onions, cilantro, garlic, oregano, cumin, chili powder, brown sugar, paprika. Sauté for 8-10 minutes or until onions are translucent and tender. Add corn tortilla strips and sauté for another two minutes or until softened.
3. Add tomatoes and broth and bring to a boil. Reduce to a simmer and cook, uncovered for 45 minutes, maintaining a steady simmer. (Tortilla strips should be melted into the broth by this point.) Add chicken and cook for another 5 minutes. Remove from heat and add lime juice. Taste and add a generous grind of freshly ground black pepper and salt as needed.
4. Serve soup topped with tortilla strips, sliced green onion, chopped, fresh cilantro, diced avocado and lime wedges.
5. For the crispy tortilla strips, preheat oven to 400˚F. Line a sheet pan with foil for easy clean up.
6. Stack and cut tortillas in the same way as directed above in the soup recipe. Place strips on prepared sheet pan and drizzle with 1 tablespoon of olive oil. Sprinkle with ½ teaspoon kosher salt and toss lightly with your hands until all strips are coated with oil. Spread out, as much as possible, to a single layer. Bake for 10 minutes then remove from oven and toss with a spatula. Redistribute to an even layer and return to oven. Repeat until golden and crisp, a total baking time of 20-30 minutes

What to do when you lose your motivation to workout and eat healthy?

Is it easier to sit on the couch after a long day of work instead of working out "YES"
Is it easier to go through a fast food drive thru instead of making a healthy meal at home "YES"

STOP and LOOK how you feel and what you want to be in life.
To get started you have to push pass it. 
After day 1, 2, and 3 you will start to break those bad habits.
And form new ones and the motivation will come back and it will get easier.

Blueberry Oatmeal Muffins

 

Ingredients

• 1½ cups whole wheat pastry flour
• 1 cup plus 2 tablespoons old fashioned oats (divided)
• ½ cupflax seed meal
• ½ cup sugar
• 2 teaspoons baking powder
• 1 teaspoon cinnamon
• ½ teaspoon salt
• ½ teaspoon baking soda
• 2 eggs
• 1½ cups plain low fat yogurt
• ⅓ cup coconut oil - melted
• 1 cup frozen or fresh blueberries
• 2 tablespoons brown sugar

Instructions

1. Pre-heat oven to 350 degrees and line muffin tin with liners or spray with cooking spray.
2. In a medium bowl, whisk together dry ingredients: whole wheat flour, 1 cup of the oats, flax meal, sugar, baking powder, cinnamon, salt and baking soda.
3. Using an electric stand mixer, beat together yogurt, coconut oil, vanilla and eggs over medium speed. Slowly add dry ingredients until just combined then remove from mixer.
4. Carefully fold in the blueberries then pour batter into muffin tins using a large cookie scoop. In a small bowl, mix together remaining 2 tablespoons of oats and 2 tablespoons brown sugar. Sprinkle a little over the top of each muffin before placing in the oven.
5. Bake for 20-25 minutes or until toothpick comes out clean. Let muffins cool for 1 minute in pan then remove from pan and cool completely on a baking sheet (or serve warm!)

Hammer and Chisel

JUST BOUGHT MINE AND SO EXCITED!!!=> my 2 favorite trainers are now teaming up together.
Autumn (creator of the 21 Day Fix) and Sagi (creater of Body Beast)! HAMMER AND CHISEL
This is THE program for both men and women. If you are looking for a muscle sculpting program with simple nutrition, this is it!!!
...

I am hosting a group for this program, we will be starting up right after Christmas!!! Message me for details!!!

http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=499426

 

How to Freeze Fresh Vegetables

Pick and Cut Your Produce.
  

Freezing whole vegetables can harm their texture. This happens when ice crystals form, rupturing cell walls. The faster water freezes, the smaller the crystals it forms, so small or thin vegetables—peas, corn kernels, green beans—freeze best. Cutting larger vegetables into smaller, uniform shapes (about ½ inch or less) can speed the freezing process and minimize texture loss, as can freezing them in a single layer on a wide baking sheet or large plate.

 

Before freezing, blanch the vegetables in boiling water. This helps maintain bright color and fresh flavor by deactivating enzymes that would cause them to turn drab during thawing. Plunge vegetables into boiling salted water for a few moments.

 

Spread the blanched veggies on a rimmed baking sheet, and place in the freezer until frozen.

 

Transfer to Freezer Bags

Once frozen, transfer to zip-top freezer bags with the air pressed out before sealing. Even freezer bags allow some transfer of gases, which can lead to freezer burn, so for storage longer than two months, it's best to double-bag. Make sure to label the bags with the packing date.

 

Bonus for following all these steps: Small, blanched frozen veggies thaw in just a few moments under warm running water directly in their bags.

BEACHBODY SALE!!!

This holiday season, Team Beachbody® is offering deep discounts on a variety of select Beachbody products! The offer is valid for a LIMITED TIME ONLY starting Monday, November 23rd at 12PM PST until Tuesday, December 1st at 12PM PST. Offer quantities are limited and we’re expecting some items to sell out quickly
.
Holiday Sale Link
http://www.teambeachbody.com/Shop/holidayspecials?referringRepId499426

Quick Ways To Add Protein To Your Diet

Start The Day Right: Breakfast is vital to the success of the rest of my day. If breakfast doesn’t happen, I  feel tired and hungry within a couple hours.  By adding at least one or two servings of dairy to my breakfast, I know I’ll have protein and nutrients to get in a great workout. Try adding yogurt to your smoothies, preparing oatmeal with milk or adding cheese to your egg bakes.

Eat Yogurt at Lunch: Whenever I make a pot of soup or stew, I always freeze leftovers for a quick weekday lunch.  I will sometimes top it off with a dollop of plain yogurt to give it another boost of protein and a cool, creamy texture to balance the heat. Whether it’s Chicken Tortilla Soup or Turkey & Bean Chili, almost any soup or stew tastes better finished with a little plain yogurt. As a bonus, the extra dollop of yogurt is an easy way to squeeze in a little more protein.

Mini Carrot Cupcakes

Go ahead, indulge—these mini carrot cupcakes are just 50 calories a pop!

Ingredients:

• 3/4 cup all-purpose flour or almond flour (or gluten-free all-purpose flour)
• 1 1/2 teaspoon baking powder
• 1 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 4 tablespoon all-natural unsweetened applesauce
• 1/4 cup clover honey
• 2 small eggs
• 1/4 cup warm water
• 1 cup fresh, finely grated carrot

       For the frosting:

• 4 tablespoons unsalted butter, room temperature
• 4 cups confectioners' sugar, sifted
• 1/4 teaspoon pure vanilla extract
• 6 ounces non-fat or low-fat cream cheese, room temperature

 

Directions

For the cupcakes:
1. Pre-heat your oven to 350°F and line cupcake pan with 24 mini paper baking cups.
2. Sift together all of the dry ingredients and set aside.
3. Mix together the applesauce and honey using a stand mixer on medium speed. Beat eggs, and add them to mixer on low speed.
4. Add half of the dry ingredients followed by half of the water to stand mixer on low speed. Add remaining dry ingredients and water and mix slowly. Add in grated carrots.
5. Scoop all of the batter into each baking cup so that each baking cup is equally full.
6. Bake at 350°F for 20 minutes, or until a toothpick inserted into the cupcakes comes out clean.
For the frosting:
1. Place all of the frosting ingredients in the bowl of a stand mixer, and mix together for 3-5 minutes, until frosting is light and airy.
2. Using a small spatula, frost each cupcake with a thin layer of frosting or using a piping bag, frost each cupcake with a small ‘signature swirl’ of frosting. Serve and enjoy

Thanksgiving is next Thursday.
I love Turkey Day and all that delicious foods. But on Friday morning I feel like I have a brick in my stomach and I am looking for my sweat pants to wear all day.
But on Monday I will start a 3 day cleanse. It is a PLANT BASED cleanse. The last time I did it I lost 4 lbs.
I promise you there is no crazy pills, no crazy juices that you drink, and yes there will be food involved.
...

Message me if you like to join me and receive one of these for FREE 21 Day Fix, 21 Day Fix Extreme, CiZe, or Body Beast.
I promise you will lose up to 6lbs in these 3 days.

permanent lifestyle change—not a “crash diet”

Try to approach this as a permanent lifestyle change—not a “crash diet” with a particular target date or special event in mind. Being active by walking six miles a day and eating sensibly is not a “crash diet”—it’s a conscious choice to lead a healthy lifestyle. And it doesn’t mean giving up all of your favorite foods. You can have your cake and eat it too!

Having a buddy who can be your support system through this journey makes a huge difference. When people who can be unhealthy influences surround you, it can make sticking to your routine so much more difficult. When you surround yourself with people who are in it with you, you can support and encourage each other and keep each other accountable. Try to find a friend or family member and do it together. Not only will you lose weight, but you’ll also score major health perks!

She helps you eat better
She makes working out more fun
She helps you through the work day
She helps you live longer
She changes how you experience stress
She protects you from depression
She lower you blood pressure
She confirms who YOU ARE

Gluten And Dairy Free Pizza

• 1 Tablespoon raw honey
• 1 packet (2 tsp) active dry yeast
• ¼ cup warm, filtered water
• ¾ cup blanched almond flour
• 3 Tablespoons coconut flour
• ½ cup arrowroot starch
• ¼ teaspoon sea salt
• 1 omega-3 egg
• 1 Tablespoon olive oil
• 1 teaspoon apple cider vinegar
• ½ cup organic pizza sauce (no sugar added)
• ½ cup ground sausage
• ½ cup green bell pepper, thinly sliced
• ¼ cup red onion, thinly sliced
• 3 Tablespoons sliced black olives

INSTRUCTIONS

1. Preheat oven to 425 degrees F. Lightly grease a baking sheet with olive oil.
2. In a small bowl combine the honey, yeast and warm water. Mix carefully with a fork. Set aside for 5 minutes, until foamy.
3. In a medium bowl combine the almond flour, coconut flour, arrowroot starch and salt. Work out the lumps with a fork. Add the egg, olive oil and vinegar to the yeast mixture and mix to combine.
4. Add the wet ingredients to the dry ones. Mix well and form a ball of dough. Work the dough for about 30 seconds with your hands, smoothing out any lumps.
5. Place the dough ball in the middle of your prepared pan. Dip your fingers in olive oil, then use them to flatten the dough into your preferred pizza shape (hearts are fun!). Place the dough in preheated oven for 5-7 minutes.
6. In a small skillet saute the bell pepper and red onion with a drizzle of olive oil for 5 minutes or until tender. Remove from skillet. Add the ground sausage to the skillet and cook until browned, about 5 minutes.
7. Top the crust with sauce, sausage, bell pepper, onion and sliced olives. Bake for another 5-7 minutes.
8. Slice and enjoy immediately.

8 Things Positive People Do Differently

 If you build some of these traits into your daily life, things will become brighter day by day. And it's not because things are any better -- it's because your perspective will be.

1) Find something every day to look forward to. Whether it's catching up on a favorite TV show, trying out a new dessert recipe, or having a phone conversation with a friend in another town, these things don't have to be big. Having concrete activities to look forward to will make your days unique, distinct, and hopefully give each one a sheen of happiness.

2) Celebrate the small stuff. Don't prolong happiness. Find joy in even the tiniest things -- your favorite song coming up on shuffle, a funny text from a friend, a beautiful sunny day -- because it adds up. Soon, you won't have to stop and smell the roses because you'll be smelling them all the time.

3) Be kind. When in doubt, choose kindness. Positive people look on the bright side, sure, but they also tend to pay it forward by passing on their positive energy to others. Giving is generous, but it also makes the giver feel even better. Now that's a win-win.

4) Stay busy. "Busy" isn't code for "stressed out of your mind." Instead, being busy means filling your life with fulfilling activities. It relates back to having something every day to look forward to. Start a hobby. Structure your weekends with fun things to look forward to. Most of all, be proactive about keeping busy, because living your life to the fullest is up to you.

5) Accept responsibility for their actions. Being positive doesn't mean being delusional. By owning up to where you trip up or make mistakes, you're being honest with yourself. So, since you're not hiding from yourself, you can then...

6) Forgive themselves. As much as you want to treat others with kindness, you deserve the same treatment. Okay, so we all make mistakes, and we all have regrets. Learn from them. Forgiving yourself will make it infinitely easier to...

7) Know when to move on, and not dwell on defeat. You gotta pick yourself up, dust yourself off, and valiantly forge ahead. A positive person knows that a defeat isn't the end of the journey, but part of the journey.

8) Resist comparisons. Being positive is far simpler when you do not set yourself against others, as we all have separate strengths and struggles. Instead, work on achieving your own fulfillment, which you can only find by searching inwards -- and, of course, by staying positive.

Chicken and Broccoli Stir-Fry

 

Ingredients

• 1 pound cubed boneless, skinless chicken breasts
• 1 teaspoon salt - divided
• ½ teaspoon pepper
• 4 cups broccoli florets
• ½ cup chicken broth
• 2 tablespoons minced ginger
• 2 garlic cloves - grated
• 2 tablespoons corn starch
• 2 tablespoons rice vinegar
• 2 tablespoons low sodium soy sauce
• 1 tablespoon hoisin
• 2 teaspoons toasted sesame oil

Instructions

1. Preheat a large wok or deep pan over medium high heat and spray with cooking spray.
2. Sprinkle chicken cubes with half of the salt (1/2 teaspoon) and pepper and sauté in hot pan until golden brown, 5-6 minutes. Remove chicken from pan and set aside.
3. Add broccoli to the hot pan along with remaining ½ teaspoon salt and sauté for 2-3 minutes.
4. In a small bowl, whisk together next 8 ingredients (chicken broth through sesame oil) and pour mixture into pan over the chicken and broccoli.
5. Saute chicken and broccoli until broccoli is bright green and tender and chicken is cooked through.
6. Serve over brown rice.

Who hates planning their meals for the week? I DO !!
I am working on a 7 day easy meal plan. I will be working all today on getting this ready to start on Monday.
If you would like to join me, message me and I will add you.
This is guarantee to help you lose weight and get you back on track.

Chewing Gum

 I love chewing gum.  I actually chew gum while making dinner so I don't snack on foods that I shouldn't be eating.

Yes, chewing gum can help you lose weight. Chewing gum may reduce one’s cravings for sweets and for snacks. This makes you feel like you are eating and a guilt free way to keep your jaw busy. If you reach for a stick of gum, be sure it’s sugarless, with zero or only a few calories. For variety, have an assortment of flavors you like available.

Have you ever been curious about these products that Beachbody coaches are always raving about?
Are you looking for a program or a solution to beating the Fall blues? (PSLs anyone???)
Want to learn more about stuff that seems overwhelming to research on your own.... Shakeology, the new performance line (supplements), and Shakeology boosts?
Are you curious what a "challenge group" is and what exactly it would require you to do?
...

All of these questions and a lot more will be answered starting on November 5th and ending the 6th!
We'll be running an OPEN HOUSE, where you can log into our Facebook group, and browse information about products, supplements, Shakeology, what is clean eating, and much more at your convenience.
The group will be LIVE for 24 hours. And random prizes will be given, so be sure to check in often!!
Want to check it out? Click below to join this event and I will get you into this SECRET group on Thursday. You do not have to jump on a call or be present at the time it launches, We will be loading in great info for 24 hours, so you can check in when you have a few extra minutes to explore!
Invite your friends! And engage in the conversation! You never know when those prizes will pop up!!
Hope to "see" you there!!
https://www.facebook.com/events/1124971724198821/

Crocked Pot Chicken (can be used for many recipes)

2 16oz cans of Hunts (no salt added) crushed tomato or 1 can crushed tomato and 1 can of diced.
2 cups of fat free/low sodium chicken broth
2 crushed garlic cloves
1 tsp Himalayan salt
1 tsp ground pepper
1 onion sliced (optional)
4 chicken breasts (they can be frozen)

Add all the ingredients in the crockpot (make sure the chicken is covered in the sauce) and cook for about 5-6 hours.

Starting a 3 day cleanse today. I lost 5 pounds the last time I did it.
AND yes you get to EAT FOOD! I am not a "Just Liquid Diet Person." I don't believe in that kind of healthy eating.
If you like to join me and my girls to get ready to eat healthy and lose some weight before the BIG TURKEY DINNER.

Message me for more information and the great deal I am offering right now for November.

 

**Contact me for more information: getfitandhealthy21@yahoo.com

Facebook: https://www.facebook.com/jill.bruschihunter

I am here to help YOU!

Meal Planning

Recipes

Workouts

Health Tips

Your Own Personal Certified Nutritionist

Halloween Candy!!!

Apple Banana Cinnamon Muffin

I LOVE Muffins and Cupcakes.  When I made these I couldn't believe how sweet they were and delicious and HEALTHY!!!

 

2 large eggs

1 cup mashed ripe banana (about 2 medium bananas)

1 Tbsp organic butter

1 1/2 cup almond flour

3/4 tsp baking soda

1 tsp cinnamon

1 dash of sea salt of Himalayan salt

1/2 cup chopped apple

 

Preheat over 350

Prepare nine muffin cups by lining with muffin tin liners or coating with spray.

Combing eggs, banana and (melted butter) in a medium bowl , mix well , set aside.

Combine almond flour, baking soda, cinnamon, and salt mix in a medium bowl, mix well.

Add almond meal mixture to egg mixture, mix until blended.

Add apple, mix until just blended.

Divide batter evenly between prepared muffin cups.

Bake 16-18 minutes or until toothpick inserted into the center comes out clean

Transfer muffins to rack, cool.

Enjoy

Take a Nap

Can’t stop thinking about how hungry you are?

Take a little nap and you will probably wake up feeling more energized and more satisfied.

Most people don’t feel hungry first thing in the morning and that is because there is less acid in your stomach.

A nap can recreate this feeling.

Hate Running=>Here Are Some Ways To Get Your Cardio In

Hit the elliptical

Hop on a bike

Try interval training

Find some stairs

Swimming

Fun Halloween Treats

Jack-o’-Lantern Fruit Cups Add color and fun to your Halloween with these smiling jack-o’-lantern faces carved into navel oranges. Slice off the tops of the oranges, scoop out the pulp, use a paring knife to cut out jack-o’-lantern faces, and fill with grapes and/or mixed berries.

Banana Ghosts and Orange Pumpkins Boo! Turn bananas into spooky ghosts with chocolate chip eyes and mouths made from chocolate covered raisins. Make a pumpkin patch out of peeled clementine's or tangerines. Just use a sprig of celery in the center for the stem!

 

Spooky Spider Eggs Deviled eggs get extra creepy-crawly when they’re topped with spiders. To make eight scary spider eggs, cut 12 black olives in half vertically

Candy Corn Popsicles

 

 Mummified Apples Googly eyes and gauze tape turn green apples into mummies that are almost too cute to bite into.

Turkey Chili

2 tsp Olive Oil

1 lb lean ground turkey

1 lb lean ground chicken

1 yellow bell pepper

1 red bell pepper

1 onion

1 (28 oz) organic diced tomatoes

2 garlic cloves

2  (15 oz ea.) cans of kidney beans or pinto beans drained rinse

1 cup of red wine

1 tbsp. ground chili powder

1/2 tsp. Himalayan salt

8 tsp cheese

Cook the ground turkey and chicken. then set aside.

 

Heat oil in large saucepan over medium high heat

 

Add onion and bell peppers, cook and stirring occasionally , 5-6 minutes.

 

Add(crushed) garlic and cook for 1 minute.

 

Add cooked turkey/chicken, beans, tomatoes, wine, chili powder, and salt.

 

Bring to a boil and reduce heat, stirring occasionally for  20 minutes.

 

Sprinkle cheese on top.

 

Why do you really exercise??

If you're really going to stay motivated, the first thing you need to do is determine what actually motivates you.

 For example, if you are inspired by your family, focus on how exercising will help you remain in your kids lives well into your old age, she says.

Take it one step further by getting your family involved—play tag with the kids, hit the gym with your husband, cook healthy meals for the coming week together on weekends.


In order to change your patterns of behavior, you first have to recognize your patterns and why they exist. If you can redirect that motivation into a new action, your goal will automatically seem more compelling and achievable.

Healthy baked apple crisp

Recipe for healthy baked apple crisp

• 1/4 cup coconut oil
• 1/4 cup honey
• 4  Honeycrisp apples, peel and sliced
• 1 tablespoon lemon juice
• 1 tablespoon plus 1/2 cup whole wheat flour
• 1 cup rolled oats
• 1 tablespoon chopped walnuts (optional)
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon salt

Put the oil and honey in a microwave safe bowl or measuring cup and microwave for 30 seconds until melted.
In a large mixing bowl, add the apples, lemon juice and 1 tablespoon flour. Toss to coat. Layer the bottom of a baking pan with the apple slices.
Add the rest of the flour, oats, walnuts, cinnamon, nutmeg and salt in with the oil and honey, mixing with your hands until it crumbles. Top the crumble mixture on the apple slices. Bake at 375 for about 50 minutes, or until the  top is golden brown

The Price Difference Between Healthy Food & Fast Food

The convenience of fast food often makes it an attractive choice for consumers. Healthy food, on the other hand, is often less convenient and takes more time and effort to prepare.

 However, healthy foods are often much less expensive than fast foods. When compared side-by-side, research has shown that by choosing a diet high in whole foods, purchased from grocery markets, consumers can save a substantial amount of money when compared to fast foods.

Bikes Bikes Bikes

 Riding a bike is one of the most active ways to spend your leisure time. A relaxing bike ride (<10 mph) burns more calories than an easy walk (2 mph)—281 calories versus 176 calories per hour. Challenge yourself by powering your way up hills and pushing your speed over 10 mph, but even keeping to a leisurely pace is a great way to supplement an active lifestyle.

 

Biking, is far lower impact and engages the muscles in the legs without as much force coming down on the knees. So long as you keep your legs pumping on your bike, it ends up being a smoother, lower risk form of cardio you’ll appreciate, especially if you're recovering from an injury.

 

Green Beans

Easy and Fast Green Beans

 In a saucepan add fat free/low sodium chicken broth

Sauté green beans to your liking of tenderness.

Drain the chicken broth

Add 2 tsp of olive oil and 2 crushed garlic cloves and 1 tsp Himalayan salt and sauté for about 5 minutes.

Serve!

lucy take an extra 40% off Sale items

www.lucy.com

 

FREE 7 Day Clean Food Challenge

I am excited this Monday I am having a FREE 7 Day Eat Clean Food Challenge. You will also receive a FREE packet of Shakeology when you join.

I will go over

=>What foods can you eat

=>What foods to avoid

=>Meal planning

=>Exercising

We Start This Monday Contact me if you want to join the group!

 

 

Some benefits to eating a clean diet are:

Fat loss

Increased energy and stamina

Decreased health problems

Better sleep

Improved mental well-being

Improved skin

The list goes on!

 

**Contact me for more information: getfitandhealthy21@yahoo.com

Facebook: https://www.facebook.com/jill.bruschihunter

Motivation went down the drain

We have all been there. You have cleaned house and gotten rid of the cookies in the cupboard, and virtuously refused the cake at the office party. And then, a few weeks into it, your motivation begins to go downhill. Maybe you hit a plateau in your weight loss, or you're bored with steamed vegetables for dinner night after night, or, tempted by a special dessert, you decide that just this once can't hurt.

 

A few slip-ups and you're totally derailed, physically and emotionally.

 

 It's important to remember that healthy eating is a lifelong goal, not a one-time project

Set Realistic Goals for Diet Success
The first step to maintaining your mojo should take place before you cut a single calorie. In fact, one of the strongest predictors of long-term diet success lies in setting the right goal at the start. If you set unattainable goals, such as losing 30 pounds in just a few months, you're setting yourself up to fail.

 Go Slow
Diet success entails making real lifestyle changes, and that doesn't happen overnight. "You have a better chance at keeping the weight off if you lose it slowly.

Expect Setbacks
Everyone is bound to give in to temptation from time to time. The danger isn't a single splurge but letting it become an excuse for an all-out binge.

Don't Be a Perfectionist
So what do you do if you've scarfed down a pint of ice cream before noon? "Perfectionist thinking gets in the way of success more than anything .

Reward Yourself        
Small rewards can provide an incentive to keep going. Set mini-goals along the way and reward yourself when you reach them. Your reward could be a massage, a new pair of jeans, or a hot bubble bath.

Be Patient  
When you hit the plateau, you may want to try something slightly different to jump-start your diet.   

 

Jumping Rope

Who didn't love JUMPING ROPE when you were little during recess at school?

It's cheap and portable – and burns more calories than you might think.
And using it for just 15-20 minutes will burn off the calories from a candy bar
Jumping rope is a great calorie-burner.
You'd have to run an eight-minute mile to work off more calories than you'd burn jumping rope in ten minutes.

Jumping rope actually improves your coordination by making you focus on your feet. Whether or not you’re paying attention to them, your brain is aware of what your feet are doing.

Skipping rope is highly recommended for aerobic conditioning. In order to increase your heart and lung health you must do it three to five times per week for 12 to 20 minutes at a time.

Grab a jump rope, get hopping and be amazed by the different ways your body and mind will benefit.

 

Quick and Easy Stir Fry

 

Vegetables:

Broccoli

Red Onions

Mushrooms

Yellow and Red Peppers

Snow Peas

Zucchini

 

Sautee them in fat free/sodium free chicken broth until desire tenderness

Add cooked protein=> steak, chicken or shrimp

 

For Sauce (in a saucepan)

1 clove garlic

1 Tbsp reduced sodium soy sauce

2 Tbsp fat free/sodium free chicken broth

cook for about 2 minutes and add to the veggies and protein

My 2 favorite programs are on sale and I am giving away 5 Free ones for the month of October. If you think you are interested please message me for details.

 

+++Plus you will be in my private online support group
++ You have your own certified Nutritionist (ME)
++You will receive the support, the motivation and I will make sure you stay accountable...
++ I help with meal planning and give easy recipes that the whole family will love.

 

=>lets get ahead of the holidays and New Year Resolutions.

START TODAY WITH ME AND MY GIRLS
 You will not regret it. I promise.

 

**Contact me for more information: getfitandhealthy21@yahoo.com

Facebook: https://www.facebook.com/jill.bruschihunter

Incorporate Workouts With Your Kids

Your kids will do what they see from YOU. Make sure you doing something wonderful.

DO THESE ACTIVITES AS A FAMILY
Allocate a time for family exercise every day.
Go for a walk.
Go for a bike ride.
Turn TV commercials into fitness breaks.
Yard work.
Gardening.
Walk or Run for Charity.
Walk the dog.
Have a weekly sports night.
Play music and dance together.
Even putting in an exercise DVD they will want to do it with you.

** When kids see YOU workout then they want to do it and it becomes THEIR routine!

By setting the basic foundations of life, parents are the number one source affecting the way children feel about living a healthy lifestyle. Children realize that their Moms and Dads are their educators, mentors, heroes, supporters, and role models throughout their lives.

The bottom line is children are watching us and our every move, mirroring our every action.  Parents who eat healthy and exercise with their children on a regular basis are teaching them many valuable lessons.

6 Exercises You Can Do During Commercial Breaks

COMMERCIAL BREAK 1
Curtsy Squat Start in a standing position with legs hip distance apart. Bring your right leg behind you into a curtsy position (a), getting as low down to the ground as you can (b). Then stand back up. Do the same thing again with the left leg. Repeat those moves for 30 seconds, then take a 15-second break. That’s one set. Complete three sets for toned glutes and legs.

 

 

COMMERCIAL BREAK 2
Walk Out Pushup Start standing (a). With straight legs (or, if you’re not warmed up, with a micro-bend in the knees for the first couple of reps), bend forward (b) and walk your hands out on the floor into a pushup position (c). Do one pushup (d), then walk your hands back to your feet (e) and stand all the way up (f). Repeat again, but this time, do two pushups at the bottom of the move. Keep adding one pushup until you’ve hit five pushups in a row—you’ll do a total of 15 pushups(!) and you’ll really activate your upper body and core. Rest for 15 seconds. Repeat this circuit again but reverse it—this time start with five pushups first and then work your way back down to a single pushup at the end.

COMMERCIAL BREAK 3
Burpee Stand straight (a), then crouch down low and place your hands on the floor in front of you (b). Shoot your legs out behind you into a plank position (c). Jump your legs back in (d), and then explode from the low crouch all the way up into a jump at the top, reaching your arms up overhead—try to get some serious air underneath you. Return to neutral (e). Repeat for 30 seconds, then take a 15-second break. That’s one set. Complete three sets for a cardio burst that works you all over—this move targets your abs, legs, quads, and shoulders.

COMMERCIAL BREAK 4
V-Crunch Grab a medium-heavy dumbbell or medicine ball. Lie on your back with arms stretched overhead, holding the weighted object in both hands (a). Simultaneously crunch your straight legs and arms up to touch (b), then lower down, but don’t let your arms and legs rest on the ground. Repeat for 30 seconds, then take a 15-second break. That’s one set. Complete three sets for strong upper and lower abs.

COMMERCIAL BREAK 5
The Downward Dog PushupStart in a down dog position, driving your heels down to the floor and lifting your hips as high as you can, then move your weight forward into your upper body (a). Tuck your neck down so you’re looking at your feet, then lower the top of your head down to the floor, splaying your elbows out to the side (b). Push back up to starting position. Repeat 10 to 15 reps, then rest for 15 seconds.  That’s one set. Complete three sets for sculpted shoulders and super-toned arms.

COMMERCIAL BREAK 6
The Mountain Climber Starting in a plank position (a), drive one knee at a time into your chest (b), and then back out to the starting position. Alternate as quickly as you can, getting your heart rate up and your core engaged. The energy should be coming from deep in your lower abs. Do this for 30 seconds, then rest for 15 seconds. That’s one set. Complete three sets for great core conditioning and a calorie blast with low impact