My parents surprised me with a ticket to fly home this weekend for my birthday! I still can’t believe that I’m going to be 25 tomorrow. That’s a whole quart of a century. . . Man I’m old!

It’s been a great weekend having my parents to myself. Brother and husband and busy at a conference so I’ve been loving all the one on one time with my mom, dad, and of course my dog Wicket! Tons of window shopping, Coffee bean and Tea Leaf, and you can’t forget Golden Spoon Frozen Yogurt… Just like the good ole days prior to getting married and moving off to Arizona.

Yesterday my mom and I had a lunch date at The Cheesecake Factory. For one who is very indecisive, this was the wrong place to pick. My goodness, the menu is like a book! You can find anything and everything ranging from Chinese to Mexican and American food. . . OH, and not to mention the 25 different types of cheesecake!

It’s great to have a variety, but the poor waitress has to come around several times before I could finally say “I am ready to order.” I decided on an egg white veggie omelet and my mom choose my all time favorite, the Navajo Sandwich.

Ok, I thought the menus were big… the portion sizes at The Cheesecake Factory are over the top! You definitely get your money’s worth with these portion sizes.  It’s places like these where a to-go box is a must a great meal for the next day! Needless to say, it was a great lunch and time well spend with my lovely mother!

I though in light of the over-sized portions I would share with how America as a whole has increased portions. Here is a comparison of portion differences since the 1960’s and now:

The crazy thing is that we aren’t just seeing it in restaurants, we are seeing it at home. Everything in your kitchen- from the size of your plates to the way food is packaged has you hearing “eat more, eat more!”

Portion control is very important, but one thing that I am learning is to pay attention to my body and listening to it when I am either full or hungry. It’s quiet the skill to master but once you do, those enormous proportions won’t even be an issue!

Weight can easily become an obsession.

Living a healthy life and losing weight is something that takes time and energy as you count calories, plan out healthy meals, and exercise daily . . . and that is ok. But what most people don’t realize is that losing weight to live a healthy life can soon be tossed out the window and the numbers on the scale can start to define you.

It amazes me how a scale can dictate the mood someone is in or consume the mind day in and day out. The scale starts to define one for who you are… one day they are thin and beautiful because they lose a few pounds. The next day you are fat and ugly because you went up 1 pound.

A piece of metal has so much power and control in one’s life… Don’t let the scale define you!

I challenge you to copy this picture for one week and seek out what defines your life. Living a health life is so much more than numbers… it’s about feeling great, living longer, being able to run around with your children or grandchildren, or gaining confidence in your self.

What defines you?

Jillian Michaels is probably the most intimidating person on the Biggest Loser. Personally, she scares me! But I guess fear can be used to stay on the treadmill or walk away from those Oreos. However, her drive, determination, and wisdom has changed the lives of people all over the world.

I received the Jillian Michaels- 30-Day Shred for christmas. I have heard so many different reviews that I thought it was about time that I try it out for myself. Jillian Michaels can be tough, but at least she has proven herself to know what she is doing.

I will give a low down for those of you out there that have never tried Jillian Michael’s workout video. The 30-day Shred is broken down into 3 different levels of 20 minutes each. Each level contains 3 rotations of cardio, lifting, and abs. The only down fall is that it can get monotonous after doing the same routine for 30 days.

The time goes by so fast while working out with Jillian Michaels and your body will be sweating and shaking by the end. I could barely get out of bed the next morning after completing Day 1 of the 30 day Shred. It might sound sickening, but there is nothing better than the feeling of your entire body aching after a good workout!

I’m sure many of you have tried Jillian Michaels 30 day shred! What are your thoughts on the workout?

Diet rules and tips are everywhere you turn. Checking out at the grocery store, television commercials, and billiards all think they have the best diet rule to lose the most inches in the shortest amount of time. There is the no-carb diet, the fat-free diet, the liquid diet and more, yet americans are continuing to expand their waste lines. It’s very important for us to take each diet tip or diet rule as a grain of salt and really explore these tips before jumping head first into them.

These next few posts are going to be aimed at diet rules that should be broken.

Diet Rule #1: Don’t ever eat after 7pm

7pm is the magical number. Stop eating after 7pm and you will melt away the fat in no time

. . . FALSE!

Late night eating is a problem that most people face. In fact, a lot of people will double their daily caloric intake during the evening. So, eating late at night is something to be cautious. But 7pm is not a magical number. Research says that one should avoid eating 2-3 hours before bed time. 7pm is the magical number because the typical bedtime is around 10pm. But why? Well research has not proven that avoiding late night snacks will prevent weight gain. This 2-3 hour rule is strictly for personal comfort. Going to bed on a full stomach can cause indigestion, gas, and an upset stomach.

So, can you eat after 7pm? Sure. . . if you have self control.

Most temptations succeed in the evenings when one is exhausted or no one is looking. To prevent a binge fest, create a short list of health snacks to have late at night. Some healthy late night snacks might include air popped popcorn, carrots and celery, a piece of fruit, 60-calorie pudding cup with cool whip, yogurt, or a 1/2 cup of ice cream. Being prepared ahead of time will prevent overeating late at night.

Question: What is your favorite late night snack?

Currently mine is Special K crackers… I’m addicted

A long, hard, strenuous, workout deserves a snack, but did you know that the food you choose is just as important as the actual workout itself?

For many people, exercise has become an excuse to eat whatever you want. Not just right after the workout, but throughout the entire day. This can be especially harmful since the metabolism is jump started after a workout, increasing one’s appetite throughout the day. With this mentality and an increased appetite, it can lead to over eating and reaching for the wrong type of food.

On the other hand, one might think that not eating at all after a workout will aid in weight loss, when in actuality, a small 200 calorie snack can prevent you from pigging out down the road with a 800 calorie snack. Having a post workout snack also helps in keeping your metabolism rev’ed up. One should grab a snack 30 minutes to 2 hours after a workout.

So, what should you eat when you get home from the gym?

To contrary believe, carbohydrates are essential to a post-workout snack and should make up about 60% of it. During a workout, the glycogen storage is depleted and should be replenished and refueled to make it through the day without overeating. A post-workout snack for moderate exercise should include 30-50 grams of carbohydrates.

Second, the snack should include some sort of protein which aids in rebuilding muscle.

Here are 7 great post workout snack that will leave you full and keep you going throughout the day:

* Egg Sandwich: 100 calorie English muffin with egg whites

* Fruit and Yogurt mixed with a small amount of granola

* 1 tbsp peanut butter and 1 banana on a rice cake

* Low fat fruit smoothie and protein powder

* High fiber crackers and low fat cheese

* Low sugar fruit juice and a hand full of Nuts

* Cottage cheese and fruit

Question: What is your favorite Post-Workout Snack?

I love making fruit smoothies after my workout!

Oh the exercise battle. . . doesn’t someone know that I am way to tired in the morning to start a fight? At night I am so motivated and excited to hit the gym in the morning and the second my alarm goes off the exercise excuses start flying.

“I’m way to tired. I better sleep in to make it through the day”

“The gym is too far away and I don’t have enough gas to get there”

“I will just go tomorrow”

“I just don’t have enough time”

I feel like I have a hat load of excuses and each morning I draw one out and use that one for the day.

For some of you it’s the excuse that you will start excising tomorrow, but tomorrow has come and gone and you are still stuck on that couch. But don’t think you are alone is the exercise excuse train… here is a list of American exercise excuses:

40% say that don’t have enough time

20% say they get enough exercise at work or home

15% say their health gets in the way of exercising

12% say it is boring

10% use their age as an excuse

9% don’t see the benefit of exercising

7% pull the tired card

It’s time that we stop losing this battle and start hitting the exercise excuses head on to overcome them and start living a healthy lifestyle. The only way to beat this battle is to reason out your excuses. Here are 6 way to beat your exercise excuses:

“I’ll just start working out tomorrow”

Oh please! We all know that means in a few months. If you say it, mean it. Set a time and day and make sure that your schedule is clear. Tell a friend and make them hold you accountable the next day. . . or even better, meet up your friend for a walk.

“I don’t have time”

… ok, but you have time to watch TV several hours a night and hangout with friends around the lunch table for an hour at work. Prioritizing is key here! Pretty sure TV shouldn’t be on your top 5 priorities of the day

If you want to get get healthy and active, you are going to have to make some changes and give up 30 minutes of your day. Turn off the TV at night and take a walk or pop in a workout video. Have an hour lunch break at work? Cut that break in half and use the last 30 minutes to go on a walk with your co-workers.

“But I don’t have a gym”

The gym isn’t the only place to workout. Go outside and enjoy nature and the beauty that it holds. Here are some fun exercise to do outside. Not to fast, think the weather won’t allow it or it’s too dark? Pop in a workout video and get to work! Here are some of my favorite workout videos less than $20.00

“I hate exercising”

Exercising doesn’t mean spending countless hours on a treadmill or bike. Find something that you enjoy doing that will increase your heart rate. Go for a walk, swim, dancing, join a recreational adult sports team.

“I’m too tired”

Being tired has been linked to a sedentary lifestyle. The best way to beat this cycle is to get up and go workout. I know I always dread putting myself out of bed but at the end of my workout I am full of energy and feel ten times better!

“I don’t get a break from the kids”

Kids exercise too you know. In fact, it’s not only a great way to let them have a good time but it’s a way to wear them out and get them ready to hit the pillow hard tonight. For those of you that have little ones, pull out the stroller and take a walk to a nearby Starbucks or grocery store.

When you find yourself jumping on the exercise excuse bus, just think through all these reasons as to why you should go workout. And remind yourself of all the major benefits of working out… weightloss, lower body fat, decreased risks of illnesses / diseases, reduce depression, and increase energy.

Asia, North America, South America, and Europe.

All four of these countries were brought together by Crofters to create an amazing flavor blasting blend of superfruit spreads. These spreads are an antioxidant power house. . . as much as twice the amount as other fruits! Crofters Superfruit Spreads are all organic and have 1/3 less sugar than your regular jams. With only 30 calories and 7g of sugar you are sure to get a great taste without paying for it on your waistline.

Each contains different fruits from the four countries and all four Superfruit spreads are mixed with Morello Cherries and Red Grapes. Here are the four fruit spread blends:

From Europe we have Black Current and Pomegranate Blend.

This combination has been known to lower the risk of age-related diseases including Parkinson’s and Alzheimer’s.

Asia brings Raspberries and Yumberries Blend.

Evidently Asia use to use this combination to maintain and restore health! Yumberries are known to help treat digestive problems and control blood sugar.

North America brings Wild Blueberries and Cranberries Blend.

This combination blend is loaded with Vitamin C which helps you fight the common cold as well as aiding in preventing cancer, cataracts, and lowers blood pressure.

South America contains Maqui and Passionfruit Blend.

Maqui fruit is known to have as much as twice the amount of antioxidants as acai berries and improve cardiovascular health, stabilizing blood sugar and fight inflammation.

I thought I would try each one out and decide which one was my favorite, but I have to say that I really did enjoy every single one of them. They each had their own unique flavor and what I loved most is the chunks of fruit mixed in. If I absolutely had to choose just one I would have to go with Crofter’s Superfruit spread from South America (Maqui and Passionfruit Blend)

If you are looking for a sweeter fruit spread, I would recommend going with South America’s Maqui and Passionfruit. For a more tart flavor, go with North America’s Wild Blueberries and Cranberries blend. I guess if I absolutely had to choose just one I would have to go with Crofter’s Superfruit spread from South America (Maqui and Passionfruit Blend)

So what are you waiting for, go out and experience these different cultures through Crofter’s SuperFruit Spreads!

Question: Of all four blends, which one do you think you would enjoy the most?

Since It’s Wednesday and all, I thought you might enjoy a little laugh to get your though the week. . . only two more days till the weekend.

Question of the Day: How often do you weight yourself?

My brother and I went to the Souplantation for lunch yesterday. Souplantation is a soup and salad bar.

Thinking we would get a low calorie lunch, loaded with veggies and fiber, we were so excited. . . Little did we know that we had fallen into a dietary disaster.

Soup and Salad bars are great alternatives to any restaurant, but if you don’t watch it, your meal could become worse than just ordering hamburger, fries, and a shake at McDonalds.

Now, you are probably thinking, how can you go wrong with a salad? These little suckers are so deceiving! Just because there are veggies on your plate, doesn’t mean it’s healthy when they are swimming in a pool of ranch dressing and loaded with cheese and croutons.

And salad bars usually don’t just come with a salad. At Souplantation you get the bakery, soups, and dessert all added into your meal. Who can resist those cute little muffins screaming, “Pick Me, Pick Me?”

Seconds anyone? Because salad bars are coined healthy, people usually enjoy going back for seconds. I always use the excuse that I need to get my money’s worth. But really, one large full plate is more than enough. Going back for round two can sabotage your diet and lead you into further temptation when you walk by those muffins screaming your name… don’t torture yourself like that!

Healthy and all, these types of places deceive people into think that they are eating healthy, so they go on a free for all. . . eating everything in sight. It’s dangerous people! They really should have a warning sign up or something. I had to rolled out of the restaurant by the time I was done.

Here are some tips that will help you stay within your daily calorie budget when eating at a Salad Bar.

* Go in with a plan! Know what you want to eat and what you want to avoid

* Skip out on the pre-tossed salads! These salads can have hundreds of calories and fat

* Get the dressing on the side and dip your fork into it instead of drowning your poor little veggies

* Skip out on croutons and bacon bits. These bad boys are loaded with fat and unnecessary calories

* Watch out for pasta salads. They usually are not as healthy as you think

* Choose a vegetable soup if soups are available

* Get only one side to your salad

* I would say skip the bakery all together, but who am I kidding… limit yourself to one and skip the butter and honey.

* Opt out of the ice cream and head towards the fruit and jello.

Question: What is your favorite Soup and Salad Bar Restaurant and what do you enjoy to eat there?

I love Souplantation / Sweet Tomato… they are the same company.

The blueberry and bran muffins are my favorite. The best part are the tops!

Holla mi amigos!

Hope you are having a great weekend.

Mexican Food has gotten a bad reputation in the weight loss realm for all the greasy, gooey, cheese smothering foods. Have no fear though my weight watchers… this recipe will live you in a food coma and still losing weight.Today I thought I would share with you a great low calorie Mexican Food Recipe. Check it out:

Healthy La Tortilla Pie

Ingredients

* 1 cup corn kernels

* Sliced Green Onions

* 1 teaspoon ground cumin

* 1 1/2 cup salsa

* 1 can (15-19oz) low sodium black beans, rinsed and drained

* 4 large La Tortilla Low Carb Tortillas- 80 calories

* 1- 1 1/2 cup fat free shredded cheese

* 2 tablespoons chopped cilantro

Directions

* Preheat oven to 450 degrees. Spray large cookie sheet

* Over medium heat, add corn, green onions, and cumin. Cook for about 3 minutes. Remove skillet from heat; stir in salsa and beans.

* Place 1 tortilla on cookie sheet. Top with 1/2 cup bean mixture and 1/4 cup cheese. Repeat, starting with tortilla, to make 2 more layers. Top with remaining tortilla and cheese.

* Bake the pie for about 10 minutes. Sprinkle with chopped cilantro

Hope you Enjoy!