1. Sweet Potatoes (loaded with carotenoids, vitamins, potassium, and fiber)
2. Whole-grain bread (high in fiber and nutrients)
3. Broccoli (lots of vitamin C, carotenoids, and folic acid)
4. Watermelon (Good source of vitamin C and carotenoids)
5. Beans (low in fat and high in fiber)
6. Cantaloupe (lots of vitamin A and C)
7. Spinach and kale (tone of vitamins, minerals, and fiber)
8. Oranges (lots of vitamins and fiber)
9. Oatmeal (good amount of fiber, rich in the B complex) My suggestion is Steel Cut oatmeal.
10. Fat-free (skim) or 1% milk (This is the only one I do not agree with)

Take care of your health, it’s your responsibility.

The Top Ten Foods you should NEVER eat!

1. Packaged pie crusts. Loaded with artery-clogging hydrogenated vegetable shortening.
2. McDonalds Chicken Selects Premium Breast Strips. No more healthful than Chicken McNuggets, 1500 mg of sodium and 11 grams of fat.
3. The Cheesecake Factory’s 6 carb cheesecake. Over 610 calories per serving and 29 grams of saturated fat.
4. Dove ice cream, 8-13 grams of saturated fat.
5. Mrs. Field’s cookies. One milk chocolate cookie has more than 300 calories and 6 teaspoons of sugar.
6. Starbucks Venti (20-ounce) Caffe Mocha with whipped cream. Almost as many calories as a Quarter Pounder with Cheese.
7. Burger King Quad Stacker. Do I even need to say anything?
8. Campbells Chunky, Select, and red-and-white-soup labels, more salt than the body knows what to do with.
9. Chipotle Chicken Burrito. 1,180 calories and 19 grams of saturated fat.
10. Haagen-Daz Mint Chip Dazzler (three scopes of ice cream, hot fudge, Oreos, chocolate sprinkles, and whipped cream), 1270 calories and 38 grams of saturated fat.

Keep it healthy. Your body and mind will thank you.

PrepTime: 5 minutes

CookTime: 30 minutes

TotalTime: 35 minutes

Ingredients:

·        2 large sweet potatoes

·        1 tbsp of olive oil

·         Course salt & pepper (to taste) 

Preparation:

Preheat the oven to 450 degrees.

Cut thesweet potatoes into 1/2 inch strips or wedges and toss in the oil and salt & pepper.  Arrange in a single layer on a nonstick baking sheet (uncovered).  Place in oven for 30minutes, turning once.  Enjoy! 

Before

After

Another great thing about making homemade sweet potato fries is that you simply will make them anyway you like: spicy (add cayenne pepper or red chili flakes), sweet (add cinnamon and Stevia),or savory (add curry powder, rosemary or garlic).  Any way you do it, these “fries”—baked inside oven with abit of heart-healthy olive oil—are lower in fat than deep-fried, possess a lowerglycemic index than white potatoes, and they come filled with antioxidants.  ***But remember, despite the actual fact that extra virgin olive oil is heart healthy, it really is also high in calories so don’t overdue it.

If you’re much like me and you enjoy dipping your food, you can accompany your homemade sweet potato fries having a homemade dipping sauce.  Start with a 1/4 Cup of fat free Greek yogurt (a good way to obtain protein) and add…

For a spicy dipping sauce try adding 1/4 cup of chipotle salsa or hot sauce.  

For a sweet dipping sauce try adding a squeeze of honey or Stevia and cinnamon. 

For a savory dipping sauce try adding your preferred curry sauce or BBQ sauce. 

So yum!  Now the actual question is, “Who’s making homemade Sweet Potato Fries today?!” 

Cheers to health in life, 

Amanda   


PS: Should you be hosting Superbowl Sunday this weekend these sweet potato fries are a great addition in your healthy snack line-up! 

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In Home Gym Series Video: Back, legs, and biceps.

They are the maniac training. Train hard, 5 to 7 days a week, eat healthy, but it still does not seem to lose an additional 10-20 pounds. I do not understand. My friends say you're crazy year, but you will know that you could look better.

With my diet program, we look at your current diet and see where they go wrong. This is the date of nutrients. I'll be your BMR (basal metabolic rate) and calculate the calories you should look at this, and then design a nutrition program that shows you the calories you need for your hard earned muscle, lose excess fat and opened in the summer.

In this scenario, you are starving your body during the day, which slows your metabolism. Then at night, you gorge because you are so hungry, and your body is not using those calories, so you STORE them!! Right on your bootie or your belly. And until you kick this bad habit, you will continue to slow down your metabolism and store the extra calories as fat.

Contact me today to get you started on a your own personal training regimen and proper nutrition program to lose fat, gain muscle, and not starve to death! LizFitness@gmail.com.

Since it really is Wednesday and all, I believe it really is only fair only share with you a favorite from Chef Cam’s repertoire!

Vanilla Bean Crème Brulee

Serves: 11
Serving Size: 2 ¾ oz

2 ¼ C. Fage® Yogurt
1 ½ Packages Vanilla Pudding Mix
1 C. Coconut Milk
½ t. Agar
¼ Vanilla Bean

Topping:
5 ½ t. Cane Sugar

Start by whisking coconut milk and agar together and putting it to boil. Just when it starts to boil turn the heat down to your light simmer, and let heat for 4-5 minutes. Blend all ingredients together well. Pour mixture into a pastry bag, or Ziploc® with a corner cut off, and squeeze 2 ¾ oz portions into porcelain ramekins. Place all ramekins in refrigerator to chill. Dessert ought to be set up in about 2 hours. Just before serving desserts, sprinkle ½ t. cane sugar evenly on top, and fire it off with torch, prior to the top from the Crème Brulee is caramelized.

Let me know that which you think after you’ve tried it! YUMMY!!!

XOXO

SARAH

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We are so excited to possess Chelsea Settles from MTV’s hit reality show Chelsea Settles here at our Utah resort for the next four weeks! Chelsea is this kind of beautiful individual, inside and out, and were so happy to have her here to share with you her energy and positive outlook with this guests.

Chelsea graduated college at 324 pounds. She has big dreams and it is well on her way to achieving all of them! She just so happens to get touching lives down the way with your ex attitude and success. She has lost over 100 pounds simply by her very own efforts to create healthy food choices and also to exercise! As Chelsea continues along her journey of weight reduction and self discovery, she’s got chosen to really dedicate herself and concentrate on some great non-scale victories for that next week at the Biggest Loser Resort in Utah.

Thankfully Chelsea has decided to look at us along with her along her journey! You’ll be able to follow her experience on the resort each day here on her blog, as well as follow her on twitter and facebook! I, personally, have LOVED getting to learn this amazing girl and that i am excited for one to all do the identical through her blog. Enjoy!!

XOXO

SARAH

Here is a scenario I hear from the time starved:

You decide you are going to start a healthy eating plan. You do really well for the entire week, and you’re feeling pretty good. The weekend comes, things get hectic, and you don’t have the time to making something healthy, so you get pizza for the family and enjoy several slices. Sunday night is Chinese food. By Monday, your energy is gone, and you begin the same old pattern of work, easy fast food for the family, relaxing on the couch (because you are too tired to do anything else), then bed.

This scenario is a viscous cycle. In short, when you’ve been eating crap, your body has to process it all and filter it. This makes you tired and groggy. Then you don’t have the energy to make healthy meals. So you eat some more, fast, easy crap. Then you sit on the couch and the crap food turns into fat deposits that your body stores for later (on your hips, thighs, and belly). Then you feel like crap, because you’re fat. So you decide to start a diet again. The cycle continues.

This cycle is wreaking havoc on your metabolism. Taking control and learning new habit’s will take just 21 days. With my 4 week diet plan, you will get 16 meals that you can make in advance for your family to enjoy. Yes, you can still have Pizza on the weekend! The Liz Fitness Nutrition healthy eating -program will help you take control of your food so that you will have energy and not feel like a slug at the end of the day.

You try a new diet for two weeks, and it works! You lose the weight you want to lose! You’re feeling pretty good about yourself, and you let yourself slip a little at the weekend BBQ. It continues through the week, and a couple of weeks from now, your right back to where you started and your jeans are making your butt look big again.

You see other people at the weekend BBQ who seem to be pigging out, but they look great. You wonder why you can’t do that. You think maybe they are just blessed with a high metabolism.

That’s probably not the case. The truth is they have figured out how to turn on their metabolism, so that the occasional weekend pig-out session won’t harm them. They don’t do fad diets. In fact, they probably eat all the time.

It’s simple, really. I can help you get started. It takes 21 days to make or break a habit. Let me help you can begin good habits, drop the bad ones, and turn on your metabolism. And soon, you can be one of those annoying ‘lucky ones’ with the fast metabolism.