Do Weight Watchers for FREE!!!

I am all for the Weight Watcher's program (my mom used it with great results) but let's face it...I'm a broke college student and I cannot afford to drop $50+ down on a membership. Even if you're not a college student, money is still tight for most families in this economy. Here are some great links and tips for getting the Weight Watcher's program without breaking the bank. 

Step one: Use this link to access a free calculator to determine how many points you are allowed each day gnomes22.tripod.com/dailypptarget.html. I calculated 38 points for myself. 

Step 2: Use the following link to access a free calculator to determine how many points are in your favorite foods and beverages gnomes22.tripod.com/pointspluscalc.html. 

Don't forget to workout and drink plenty of water in addition to following this plan for the best results. 

TIP: My boyfriend is pretty fit and works a hard manual labor job that usually takes care of a daily workout so he pretty much eats whatever he wants, when he wants. In order to avoid falling into a trap of going over my points, I eat foods with very little or no points during the day and save them for the evenings when he's eating things that would otherwise push my daily points over the edge. I also use this same procedure when I know I will be dining out that evening for a family birthday, night out with friends, etc. 

Healthier Packaged Foods

With my tight schedule between school, work, and family, sometimes eating healthy on the go or finding time to pack healthy snacks and lunches is scarce. At the same time we have all heard the horror stories about hidden unhealthy ingredients hidden in our favorite packaged foods. Here is a list of healthy packaged foods (under 150 calories each) to stock up on for those times when you just need a healthy pick me up. 

1. Clif Kid Z Bar chocolate brownie
2. Luna mini s'mores bar
3. Kashi honey almond flax bar
4. Blue Diamond 100 calorie nut packs
5. Quaker Quakes chocolate
6. Del Monte Fruit Naturals no sugar added
7. StarKist ready made Albacore tuna salad packet
8. Pop Chips
9. Chobani Greek yogurt cups
10. Bare Fruit cinnamon apple chips
11. Laughing Cow mini babybel light cheese
12. Low-Fat Fig Newman's
13. Fiber One oats and peanut butter bar
14. Breakstone's pineapple cottage cheese double
15. Weight Watcher's mozzarella string cheese stick
16. Low-Fat fudgesicle pop

Cheat Days

No matter how hard we try to eat right and exercise, most of us still crave the french fries and cupcakes. If you don't allow cheat days you run the risk of a horrible binge of your junk food cravings so in order to help you stay on track, you should allow yourself one cheat per week whether it be eating whatever you want during a certain period of time or for one meal. If you do happen to let yourself go a little overboard, don't get discouraged...it happens to all of us! Just start again the next day. I usually try to take things one meal at a time so I don't feel overwhelmed. Also remember to practice portion control when utilizing your cheat days. For example, the other day after work (I work in a frozen custard shop) I had a craving for ice cream. I decided to utilize my cheat with a some frozen custard. Instead of going for the 16 ounce concrete filled with caramel, graham cracker, and hard shell I would have normally ordered, I opted for a kid sized sundae (one scoop) of 98% fat free vanilla custard with raspberries and banana. It still satisfied my sweet too but saved me hundreds of calories and countless grams of sugar. If you would like to find other ways to enjoy your treat days without going too overboard, check out the many recipes from Hungry Girl. She re-vamps hundreds of fast food favorites, cocktails, coffee drinks, and desserts to save you calories and fat like her lightened version of Applebee's won-ton tacos, chicken strips, onion rings, jalapeno poppers, muffins, cookies, and more! 

Happy snacking! 

Quick Week Night Dinner- Mexican Flatbread Pizza

This is one of my absolute favorite meals because it is quick, easy, and cheap! I can whip one of these up after class or before work and feel satisfied all night. It also curbs my craving for Mexican food which we all know can be terrible for you at times. 

Take your favorite flatbreads (I like using whole wheat Flat Out brand) and place them on a greased cookie sheet. Bake them at 350 degrees until golden brown and crisp. Top them with your favorite Mexican toppings. I like fat-free refried beans, corn, black beans, chicken (that's been seasoned with cumin, garlic powder, chili powder, and cayenne pepper), and shredded Mexican blend cheese. After you top your flatbread, stick them back into the oven under the broiler until the cheese melts. I love topping mine with shredded lettuce, fat-free sour cream, jalapenos, and green bell pepper (sauteed in a touch of olive oil) just before serving with a side of salsa. Other topping options: onion, diced tomato, avocado, black olives, pretty much any veggie. Using ground turkey in place of the chicken would also taste great! These are great cold too! The best part is you can have a whole pizza to yourself! 

 

10 Healthiest Coffee Drinks and Smoothies

Life many of my fellow college students, I have a bad caffeine addition (more specifically coffee). Depending on how you top off your cup, coffee can be a dieters worst enemy...but it doesn't have to be that way. Obviously if you drink your coffee black or with a little skim milk you're fine, but that doesn't usually cut it for me. Here is a list of the 9 healthiest chain coffee drinks and smoothies (list by SparkPeople) so next time you go to indulge, you won't ruin your entire day. 

1. McDonald's McCafe medium iced non-fat latte: 60 calories, 0g fat, 9g sugar

2. Starbucks grande non-fat caffe miso: 70 calories, 0g fat, 10g sugar

3. McDonald's McCafe medium nonfat latte with sugar free vanilla syrup: 90 calories, 0g fat, 13g sugar

4. Dunkin' Donuts medium latte lite: 120 calories, 0g fat, 15g sugar

5. Starbucks grande skinny cinnamon dolce latte: 130 calories, 0g sugar, 17g sugar

6. Starbucks grande mocha lite Frappuccino: 130 calories, 0g sugar, 17g sugar

7. Jamba Juice 16oz Jamba lite berry fulfilling smoothie: 140 calories, 0.5g fat, 24g sugar

8. Jamba Juice 16oz Jamba lite strawberry nirvana smoothie: 150 calories, 0g fat, 25g sugar

9. Smoothie King 20oz skinny and slim vanilla smoothie: 153 calories, 1g fat, 19g sugar

10. Smoothie King 20oz skinny coffee smoothie mocha: 160 calories, 2g fat, 13g sugar 

Cauliflower Pizza Crust

I love, love, love pizza but eating it makes me feel completely guilty! Not anymore! The other night we made pizza for our family dinner using a crust made of cauliflower. At first I didn't think there was any way this was going to curb my cravings for the greasy carb infested college staple. I don't even like cauliflower! I WAS WRONG!!! This pizza crust is amazing! It taste pretty close to pizza crust you would buy at the store or order from your local pizza parlor! Give this a try this weekend and discover a way you can still have pizza! 

All you have to do is rice cooked cauliflower in a food processor or blender. You need a total of one cup per pizza crust. Add one egg and a cup of shredded Mozzarella cheese and blend until a dough forms. Press the dough onto a cookie sheet spitzed with olive oil spray in the desired shape. Sprinkle dough with desired seasonings (we tried dried Italian seasoning and minced garlic...it was delish). Bake for about 15 minutes at 450 degrees, or until golden brown. 

After its done you can top in with anything you like. I love topping mine with some light alfredo sauce, lean chicken, mushrooms, and spinach. Another favorite is turkey pepperoni, mushrooms, and green pepper. The options are literally endless! 

After you're done topping your pizza, stick it back in the oven under the broiler just until the cheese melts...then slice and enjoy! 

Weight Loss Rewards

I really like the idea of rewarding yourself for reaching smaller weight loss goals in order to keep yourself motivated to keep going. I have devised a plan of my own to keep me motivated. Hopefully some of these ideas can keep you going too! 

***First off for every inch and/or pound I lose, I deposit $1 in my weight loss jar. At the end of my weight loss journey, I plan on using the money to fund my new wardrobe I will need when I shed the weight. 

In addition, I have come up with the following ways to reward myself and stay motivated. 


Lose 10 pounds- Buy a tanning package (remember, being tan makes you look thinner)

Lose 20 pounds- Go out to a movie with my boyfriend

Lose 30 pounds- Go get my nails and hair done

Lose 40 pounds- Night out on the town with friends and my boyfriend

Lose 50 pounds- Go to a game (I love the STL Cardinals, STL Blues, and Fighting Illini)

Lose 60 pounds- Buy new makeup and jewelry

Lose 70 pounds- Go get a facial

Lose 80 pounds- Get professional pictures take (to show off my new bod...hello)

Reach Goal Weight- Go on a beach vacation with my family and my boyfriend! 

***Just remember to be reasonable with your goals. Before making my list I did some research and found that for my age and height I could stand to lose 100 pounds so that is my goal and what my list is based off of. 

 

Reebok Shoe Review

At the start of school this year I received a pair of Reebok EasyTone tennis shoes (thanks, Mom!). I have been eying them for awhile now. I liked the idea of toning shoes but I was never into the bulky rubber sole of the Sketchers shape-ups. The Reebok EasyTone shoes are so comfortable and cushy. They have padding inside the shoe (yet they still breath) and great arch support. The shapers on the bottom of the shoe are really discrete so you can't really see them unless you are looking for them. In walking across campus yesterday I could really feel them working! With the shape-ups if I felt anything, it was the feeling I was about to fall flat on my face! By the time I got home from one day of wearing the Reebok EasyTones my thighs were actually sore! I definitely recommend these shoes to anyone who does a lot of walking during the day, or is just looking for a great supportive walking shoe. In addition to their added function, the Reebok EasyTones also come in a cute "low-top" tennis shoe style and come in awesome colors! Mine are pictured below! 

I have seen these at most athletic shoe stores like Finish Line, Champs, Sports Authority, Famous Brand Shoes, and Shoe Carnival. I found mine for under $75 at Kohl's. 

BOTTOM LINE: I love these shoes! 

New Workout Idea

I tried something new today and I think it just may be a new addition to my daily workout routine during the week. I parked in the farthest possible parking lot from my class this morning and fit in about a half mile walk before my 9am class! Seems like a easy no-brainier workout, until you try adding 65 pounds of textbooks and a laptop! By the time I got to my class I felt like I had just completed a pretty good workout!!! 

Detox and Cleansing

Over the summer, I did quite a bit of partying, traveling, eating out, and like most college students my age, drinking. So I figure a good way to rid my system of all the junk I put into it over summer break would be a little detox. I found a recipe for a detox drink from The Biggest Loser's Jillian Michaels on Pinterest and it actually doesn't taste bad at all! The original pinner said she lost nearly 5 pounds from sipping on this for a week in addition to eating a healthy, balanced diet. She said she had never felt less bloated and it was a great way to kick start her diet again after her vacation. Here's the recipe...


60 ounces of distilled water
1 tbsp pure cranberry juice (no cocktail or added sugars)
2 tbsp of real lemon juice
1 Dandelion root tea bag

Mix everything together and chill with the tea bag still diffusing. Drink 60 ounces of this drink each day for 7 days and the claim is you can drop 5 pounds of excess water weight. You are allowed to drink additional water after you've consumed the 60 ounces of detox water. I have read comments, however, that say the dandelion tea can cause upset stomach in some people because some are allergic to the plant but other than that, no major side effects have been reported. The author of the Pinterest article (who happens to be a nurse) says you should not do this for more than seven days at a time. She recommends going back to water after the seven days and reserve the detox water if you need a quick slim down for a special occasion or a detox after eating out on vacation. She also says although her stomach is not as flat now as it was after the seven days of detox water, she has been able to keep off the 5 pounds she lost. I will definitely be doing this again the week before my sisters wedding so I can look awesome in that bridesmaids dress!

 

UPDATE!!!

I am very proud to announce that my weight loss blog is already starting to yield progress!!!! I went back to school shopping for jeans and was able to buy my jeans one size smaller than I normally would, no muffin top or tight fits either!!!!! Thanks to all that have been reading and good luck to you on your journey!

Healthy Chicken Jambalaya

You've heard me say it before in other posts...I love the south, especially for the food. But its not always the healthiest cuisine. Here is a recipe I came across for lightened chicken jambalaya for all you southern bells out there (or wannabe's like me). 

• 8 ounces skinless, boneless chicken-breast halves
• 16 ounce package frozen bell peppers and onions
• 8 ounces smoked turkey sausage, halved lengthwise and cut into 1/2-inch slices
• 2 cups water
• 1 14 1/2 ounce can diced tomatoes with jalapeno peppers, undrained
• 8 ounce package jambalaya rice mix (I like using Zataran's lower sodium mix)  
•  
• Cut chicken into 1/2-inch strips. Place frozen vegetables in a 3-1/2- or 4-quart slow cooker and top with chicken strips and turkey sausage. Add water, undrained tomatoes, and seasoning packet from rice. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours. Stir in rice. Cover and cook about 45 minutes more (if using low-heat setting, turn to high-heat setting), or until most of the liquid is absorbed and the rice is tender.
• Serves 6 with 256 calories each

10 Cocktails with 150 Calories or Less

A good way to lose weight is to limit your alcohol consumption. However, the school starts in 4 days and well...I'm in college :-D

Here is a list I found (courtesy of SparkPeople) of 10 cocktail recipes that contain 150 calories or less each. I will definitely be replacing the drink menu at my next party with these skinny versions! Happy drinking (but please drink responsibly)!

1. Cosmopolitan- 75 calories 0g fat:

Squeeze one wedge of lime and one wedge of orange into 1 ounces of cranberry flavored vodka. Shake with ice and strain into a martini glass. Top with club soda and serve. 

2. Morning Mimosa- 75 calories 0g fat:

1 ounce of orange juice and three ounces of chilled champagne served in a champagne flute. 

3. Mini Margarita- 80 calories, 0g fat:

Squeeze a couple of lime and orange wedged into a margarita glass. Add one ounce of tequila and a splash of sweet and sour mix. Either serve on the rocks or blend. 

4. World's Easiest Cocktail- 75 calories, 0g fat:

Lighten up your next cocktail order by asking for a flavored vodka or rum on the rocks with club soda and a twist of lime. 

5. Poinsettia- 90 calories, 0g fat:

1/4 shot of triple sec, a dash of cranberry juice, and 3 ounces of champagne. Shake with ice and strain. Garnish with cranberries if desired. 

6. Bellini- 105 calories 0g fat:

Blend 2 ounces of white peach puree with 4 ounces of Prosecco. 

 
7. Strawberry Daiquiri- 130 calories, 0g fat:

Puree 1 cup of frozen strawberries in a blender (be sure to get real strawberries with no sugar added) with 1 ounces of light rum and a handful of ice cubes. 

8. Nada Colada- 140 calories, 0g fat:

Mix 1 ounce of coconut rum with 4 ounces of pineapple juice and top with club soda. Serve over ice. You could also blend the ice, run, and pineapple juice then top with club soda if you'd rather have the frozen version. 

9. New Cosmo- 140 calories, 0g fat:

4 ounces of cranberry juice, 1 ounce vodka, splash of orange juice, and a squeeze of lime juice topped with club soda. 

10. Spiced Cider with Rum- 150 calories, 0g fat:

Heat 6 ounces of apple cider with a whole clove, dash of nutmeg, and a cinnamon stick on medium-high heat. Reduce to low and simmer for 10 minutes. Strain and remove cinnamon stick and clove. Pour 1 ounce of rum into a mug and top with cider. 

Healthy School Lunches

Busy schedules...we all have them and mine seems to be the downfall of my fitness plan. Homework piles up, class schedules and work schedules conflict with workout times, and before I know it the clock reads 11:00. With the start of school just a week away, I've decided to compile a list of healthy lunch options to help keep us on track. Whether you're heading to class or heading to the office, try brown bagging an idea or two from this list to not only save you money, but save your waistline as well. 


Buffalo Chicken Wrap 

2 tablespoons  hot pepper sauce, such as Frank's RedHot

3 tablespoons  white vinegar, divided

1/4 teaspoon  cayenne pepper

2 teaspoons  extra-virgin olive oil

1 pound  chicken tenders

2 tablespoons  reduced-fat mayonnaise

2 tablespoons  nonfat plain yogurt

  Freshly ground pepper, to taste

1/4 cup  crumbled blue cheese

4   8-inch whole-wheat tortillas

1 cup  shredded romaine lettuce

1 cup  sliced celery

1   large tomato, diced

Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl. Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well. Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese. To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

275 calories 8g fat 24g protein 3g fiber

 Southwestern Cheese Panini

4 ounces  shredded sharp Cheddar cheese

1 cup  shredded zucchini

1/2 cup  shredded carrot

1/4 cup  finely chopped red onion

1/4 cup  prepared salsa

1 tablespoon  chopped pickled jalapeno pepper, (optional)

8 slices  whole-wheat bread

2 teaspoons  canola oil

Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove. Combine Cheddar, zucchini, carrot, onion, salsa and jalapeno (if using) in a medium bowl. Divide among 4 slices of bread and top with the remaining bread. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.  

331 calories 14g fat 16g protein 5g fiber

BBQ Chicken Sandwich

1/2 cup  shredded cooked chicken

1/4 cup  shredded carrots

2 tablespoons  barbecue sauce

2 teaspoons  light ranch dressing

1   small whole-wheat sandwich bun

1 leaf  romaine lettuce

Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.

323 calories 8g fat 26g protein 4g fiber

Pizza Burger

1 veggie burger

1 whole grain hamburger bun

2 tbsp pizza sauce

1 slice of part-skim Mozzarella 

Fresh basil

Warm burger and place on bun; top with pizza sauce and cheese. Microwave sandwich for 20 to 30 seconds to melt cheese; add fresh basil.

Serve with an apple instead of fries.

Southwestern Grilled Chicken Salad

dressing: 

1/4 cup light ranch dressing 

1/4 cup mild green salsa

2 tbsp fresh cilantro chopped

salad: 

1 tablespoon chili powder

 1/4 teaspoon ground cumin 

1/4 teaspoon garlic powder 

1/4 teaspoon onion powder 

1/4 teaspoon salt 

1/8 teaspoon ground black pepper 

1 pound thin chicken breast slices or chicken tenders 

1 lime, quartered 

6 cups shredded romaine lettuce 

1 can (15 ounces) black beans, rinsed and drained 

1/2 cup corn kernels 

1 medium tomato, chopped 

1/4 cup thinly sliced red onion

To make the dressing: In a small bowl, mix the ranch dressing, salsa, and cilantro until blended. Cover and refrigerate. To make the salad: Coat a barbecue grill or ridged grill pan with olive oil spray, and heat to medium-hot. In a cup, mix the chili powder, cumin, garlic powder, onion powder, salt, and pepper. Rub evenly on both sides of the chicken. Grill the chicken, turning once, for 3 to 4 minutes, or until it is no longer pink and the juices run clear. Transfer to a plate. Squeeze the lime over the cooked chicken. In a large bowl, toss the romaine with half the dressing. Divide among 4 plates. Sprinkle the beans, corn, tomato, and red onion equally over each serving and top with the grilled chicken. Serve the remaining dressing on the side.

295 calories 6g fat 34g protein 10g fiber

Mexican Taco Salad 

1 pound 85% lean ground beef 

1 package (3/4 ounce) taco seasoning 

1/4 cup water 

1 head romaine lettuce, chopped 

1 can (11 ounces) corn, drained 

2 tomatoes, chopped 

1 small jar (8 ounces) low-fat Catalina salad dressing 

1 package (8 ounces) baked tortilla chips, crushed

  

Coat a large, nonstick skillet with cooking spray and place it over medium-high heat. Add the beef and cook for 5 minutes, or until it's browned. Drain any accumulated fat and add the taco seasoning and water. Stir until the mixture begins to thicken. Remove from the heat.In a large bowl, combine the lettuce, corn, tomatoes, and dressing. Toss gently to coat. Top with the meat and the chips just before serving.

 

 Greek Chopped Pita Salad

2 cups Romaine lettuce
2 tbsp crumbled Feta
1/2 of garbanzo beans, drained and rinsed
1/2 cup cucumber slices
1 whole wheat pita, chopped
2 tbsp low fat vinaigrette dressing

Toss all ingredients together and drizzle with dressing just before serving. 

***Add lean grilled chicken for an added punch of protein. This salad contains less than 400 calories. 

Tuscan Tuna Wrap

3 ounces chunk light tuna packed in water, drained
2 tbsp fresh chopped parsley
1/2 lemon juiced
1 tbsp olive oil
1/2 cup diced tomatoes
dash of salt and pepper
2 whole grain tortillas
1/2 cup baby spinach

Combine all ingredients and spread over tortillas. Roll up and enjoy. 

***This recipe contains less than 400 calories.

Chili and Chips

1 cup canned turkey or veggie chili (I like to use Hormel)
1 1/2 cups frozen broccoli
3 tbsp shredded cheddar cheese
1/4 cup crushed corn chips

Mix the broccoli and the chili together and microwave for about 5 minutes, until broccoli is tender. Top chili with shredded cheese and crushed chips. Enjoy. 

***This recipe has under 400 calories

Chicken Parmesan Sandwich

1 whole wheat sandwich thin
3 ounces of grilled chicken
1 slice of Mozzarella cheese
2 tbsp marinara sauce
Lettuce
Tomato

Place cheese slice on chicken and microwave for 45 seconds. Top with sauce and microwave another 30 seconds. Place chicken on sandwich thin and top with lettuce and tomato. 

***This would be a great way to use left over spaghetti sauce and chicken. 

Chicken Salad

1 whole wheat sandwich thin
3 ounces grilled chicken, cubed
1/4 cup fat-free plain Greek yogurt
Garlic salt
Cayenne pepper
1 celery stalk, sliced
Lettuce
Tomato

Mix cubed chicken, yogurt, and celery together. Season with garlic salt and cayenne pepper to taste. Spread on a sandwich thin and top with lettuce and tomato. Enjoy. 

***You could also forgo the sandwich thin for whole grain crackers or make a lettuce wrap. This is a great way to use leftover chicken. For an added crunch, add a couple rings of red onion. For a sweeter chicken salad, try adding 1/4 cup of purple grapes cut in half.
 

Healthy Side Dishes

In an attempt to adopt a healthier lifestyle, we have started to cook healthier meals at home and cook at home more often. The problem is not usually in the main dish. Instead it lays in the side dishes. I try to keep my portions under a certain number of calories based on what I have eaten previously that day but I can never seem to find any tasty side dishes that don't send the calorie and fat intake through the roof. Growing up, my family always had things like heaping mounds of mashed potatoes or macaroni and cheese as our side dishes but since I am determined to lose weight, these had to change! I have done a little research and am posting my findings for healthier side dishes. Happy cooking! 


1. Sugar Snap Peas- These have recently become my favorite veggie! You can buy them frozen to save money. Simply saute them in a skillet with a drizzle of olive oil and Mrs. Dash lemon pepper seasoning, or toss them with some lean sirloin strips, broccoli, chopped carrots, onion, brown rice, and low-sodium soy sauce for a healthy stir-fry. 

2. Fresh Green Beans- Another favorite of mine and very low in calories. Take some fresh green beans and blanch them until they're tender-crisp. Drain the water. In the same pot, drizzle the green beans with olive oil and half a package of dry Italian dressing mix. Saute until coated and slightly browned. Its also tasty with dry ranch dressing mix instead of Italian. This is also a tasty way to cook asparagus!  

3. Steamed Broccoli- You can't go wrong with steamed broccoli! If you must put something on your broccoli, try adding a couple shakes of Mrs. Dash lemon pepper or grated Parmesan cheese. 

4. Grilled bell peppers and mushrooms- These are low in calories and the peppers are high in anti-oxidants. We skewer different colored bell peppers, mushrooms, and lean sirloin steak cubes. Brush the veggies with a little olive oil and sprinkle the skewers with lemon pepper, pepper, garlic pepper, or any other desired seasoning and grill. They're delicious and make a great summer dinner. If you cook extras the left overs make great fajitas you can take for lunch the next day. 

5. "Fried" Zucchini- I began making this copy cat "fried" zucchini after I found out how horrible the typical restaurant zucchini fries were. All you do is slice up some fresh zucchini fairly thin. Dip the slices in egg beaters, then coat them in a combination of bread crumbs, cayenne pepper, and garlic powder. Place the slices on a cookie sheet and bake them at 375 degrees until golden brown. Serve with fat-free ranch dressing. You can also use squash too! I love serving this with turkey burgers instead of fries.  

6. Ore-Ida fries- These can be found in the freezer section of your grocery store and have only 120 calories per 3 ounce serving! I love french fries; they are my weakness! Pop these into the oven and they get golden and crispy without all the oil and fat. Toss them with some garlic salt and a little shredded Parmesan cheese for a tasty change of pace. If you much fry them, try using olive oil instead of traditional canola. 
 

Stretches to Help you Sleep Better

My boyfriend and I have been having trouble falling and staying asleep lately. With the start of school just around the corner, this is the worst possible time to be experiencing insomnia! Not to mention sleep deprivation can hinder my weight loss and fitness goals too. I found a few stretches that are supposed to help you sleep better so I thought I would share them in case anyone else is experiencing this too. 

Sleeping Swan

• Sit on floor with pillow in front of you. Bend left knee, bringing sole of left foot to right inner thigh. Lift butt and extend right leg behind you.
• Staying centered, gently hinge forward from hips, placing head on pillow. Extend arms forward, elbows slightly bent.
• Hold for 8 to 10 breaths. Roll back up. Switch legs; repeat.
• With each pose, breath in and out to help you relax
• Targets neck, shoulders, back, hips, and legs

 

Bridge

• Lie face-up with knees bent, feet flat on floor, arms extended by sides, palms up.
• Keeping shoulders down, engage abs and press into heels to lift hips and back to form a diagonal line from shoulders to knees.
• Hold for 8 to 10 breaths; lower.
• Targets hips and legs

 

Seated Side Bend

• Sit on pillow in a cross-legged position. Place left hand on floor to side of hip, left elbow slightly bent. Extend right arm by ear.
• Lean to left, keeping butt on floor, shoulders down.
• Hold for 8 to 10 breaths. Switch sides; repeat.
• Targets neck, shoulders, back, and obliques

Rag Doll

• Stand with feet hip-width apart, knees slightly bent.
• Place right hand on left elbow, left hand on right elbow.
• Bend over from hips, letting arms and head hang down.
• Hold for 8 to 10 breaths. Gently roll back up.
• Targets neck, shoulders, back, and hips