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Source: fit2print

muffintop-less: Asparagus is SO good for you and it is a natural diuretic! Help tone down the bloat by steaming, flash boiling or grilling this yummy veggie! Add some pepper and a little olive oil for added flavor! =)Asparagus is also a good source of Vitamin B6, Calcium, Magnesium, Zinc,  Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Folate, Iron, Phosphorus, Potassium, Copper, Manganese and Selenium!! It doesn’t get much better than that!!! (Vitamin info found at nutritiondata.self.com)
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muffintop-less:

Asparagus is SO good for you and it is a natural diuretic! Help tone down the bloat by steaming, flash boiling or grilling this yummy veggie! Add some pepper and a little olive oil for added flavor! =)
Asparagus is also a good source of Vitamin B6, Calcium, Magnesium, Zinc,  Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Folate, Iron, Phosphorus, Potassium, Copper, Manganese and Selenium!! It doesn’t get much better than that!!!

(Vitamin info found at nutritiondata.self.com)

Source: muffintop-less

muffintop-less: Getting ready to go grocery shopping for the Muffin Top-Less Challenge! I’m gonna make sure to eat a hearty lunch before I go so I won’t pick up anything I don’t really need! I’m also going to print my list.. that way I won’t forget anything. I ALSO won’t be buying anything that ISN’T on the list! I hope you are all doing the same either today or tomorrow!!! ;) 
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muffintop-less:

Getting ready to go grocery shopping for the Muffin Top-Less Challenge! I’m gonna make sure to eat a hearty lunch before I go so I won’t pick up anything I don’t really need! I’m also going to print my list.. that way I won’t forget anything. I ALSO won’t be buying anything that ISN’T on the list! I hope you are all doing the same either today or tomorrow!!! ;) 

Source: muffintop-less

muffintop-less: You don’t want spikes in blood sugar because it stops fat burning and promotes fat storage!!!
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muffintop-less:

You don’t want spikes in blood sugar because it stops fat burning and promotes fat storage!!!

Source: skinnyowl

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Source: healthandvitality

healthyalternative:

Mini Breakfast Wraps.

Whole Wheat Fajita Tortillas (40cal each), Scrambled egg n milk seasoned with chili powder, chili’s, hot sauce on top of fresh avocado.

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Source: healthyalternative

muffintop-less: A lot of girls tell me they get bored easily with chicken and eggs and such. As a pescatarian, I am very familiar with seafood. There is SUCH a wide variety of fish available. I encourage you all to experiment!! Just be aware of the Mercury levels in the fish that you choose… Mercury in high doses is toxic. Low Mercury Fish Catfish Haddock Herring Clam Anchovies Crawfish Mullet Crab Oyster Mackerel Pollock Flounder Sardine Sole Scallop Trout Squid Salmon Shrimp Tilapia Whitefish Moderate Mercury Fish Mahi Mahi Snapper Halibut Cod Bass Perch Monkfish Tuna (canned) Lobster Carp High Mercury Fish Sea Bass Bluefish Tuna (canned Albacore, Yellowfin) Grouper Highest Mercury Fish Swordfish Orange Roughy Marlin Tilefish Tuna (Ahi) Shark Found this list here:http://www.whatsfordinner.net/articles/article-Different-Types-of-Fish-to-Eat.html
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muffintop-less:

A lot of girls tell me they get bored easily with chicken and eggs and such. As a pescatarian, I am very familiar with seafood. There is SUCH a wide variety of fish available. I encourage you all to experiment!! Just be aware of the Mercury levels in the fish that you choose… Mercury in high doses is toxic.

Low Mercury Fish

  • Catfish
  • Haddock
  • Herring
  • Clam
  • Anchovies
  • Crawfish
  • Mullet
  • Crab
  • Oyster
  • Mackerel
  • Pollock
  • Flounder
  • Sardine
  • Sole
  • Scallop
  • Trout
  • Squid
  • Salmon
  • Shrimp
  • Tilapia
  • Whitefish

Moderate Mercury Fish

  • Mahi Mahi
  • Snapper
  • Halibut
  • Cod
  • Bass
  • Perch
  • Monkfish
  • Tuna (canned)
  • Lobster
  • Carp

High Mercury Fish

  • Sea Bass
  • Bluefish
  • Tuna (canned Albacore, Yellowfin)
  • Grouper

Highest Mercury Fish

  • Swordfish
  • Orange Roughy
  • Marlin
  • Tilefish
  • Tuna (Ahi)
  • Shark

Found this list here:
http://www.whatsfordinner.net/articles/article-Different-Types-of-Fish-to-Eat.html

Source: muffintop-less

muffintop-less: 2012 is almost here… Here are my tips on making a healthy, fitness transformation!!! Set realistic goals… both small (ie. drink a gallon of water everyday), medium (ie. lose a pound a week) and major ones (compete in a bikini competition). Get rid of the junk food! Make your own meals from wholesome lean proteins, veggies, fruits and healthy fats. No soda, cookies, chips, crackers, candy, white breads and pastas, fruit juice, sugary cereal, fast food or packaged, processed crap.  While you’re at it.. cut out the alcohol. It shuts down your metabolism, promotes fat storage and breaks down muscle tissue. (lovely eh?) Plan ahead… prepare your meals and workouts in advance, always keep workout clothes, a water bottle and protein powder with a shaker cup in your car so you never have an excuse not to hit the gym. “If you fail to prepare, you prepare to fail”. Stay positive… setbacks will happen, don’t let your mistakes define you! You’re only a failure if you quit. Rid yourself of negativity (including the people who try to belittle your healthy dreams and goals). Track your progress… take before pictures and weekly progress pictures. Also, keep a journal of everything you eat and of all your workouts (including how many reps, sets and weight for each workout).  Be patient… losing weight and getting fit takes time! Make a motivational posterboard of quotes, pictures, anything that will remind you of your goals and keep it where you can see it!  Ask questions.. don’t be afraid of looking dumb! I asked millions of them when I first started (and still do sometimes!) In fact, the first person I ever asked was an NPC Fitness Competitor!!! And guess what? She answered every single one of my questions, and we have continued to stay in touch! Believe in yourself, believe you can do it. “The best way to predict your future, is to create it”.
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muffintop-less:

2012 is almost here…

Here are my tips on making a healthy, fitness transformation!!!

  • Set realistic goals… both small (ie. drink a gallon of water everyday), medium (ie. lose a pound a week) and major ones (compete in a bikini competition).
  • Get rid of the junk food! Make your own meals from wholesome lean proteins, veggies, fruits and healthy fats. No soda, cookies, chips, crackers, candy, white breads and pastas, fruit juice, sugary cereal, fast food or packaged, processed crap. 
  • While you’re at it.. cut out the alcohol. It shuts down your metabolism, promotes fat storage and breaks down muscle tissue. (lovely eh?)
  • Plan ahead… prepare your meals and workouts in advance, always keep workout clothes, a water bottle and protein powder with a shaker cup in your car so you never have an excuse not to hit the gym. “If you fail to prepare, you prepare to fail”.
  • Stay positive… setbacks will happen, don’t let your mistakes define you! You’re only a failure if you quit.
  • Rid yourself of negativity (including the people who try to belittle your healthy dreams and goals).
  • Track your progress… take before pictures and weekly progress pictures. Also, keep a journal of everything you eat and of all your workouts (including how many reps, sets and weight for each workout). 
  • Be patient… losing weight and getting fit takes time!
  • Make a motivational posterboard of quotes, pictures, anything that will remind you of your goals and keep it where you can see it! 
  • Ask questions.. don’t be afraid of looking dumb! I asked millions of them when I first started (and still do sometimes!) In fact, the first person I ever asked was an NPC Fitness Competitor!!! And guess what? She answered every single one of my questions, and we have continued to stay in touch!
  • Believe in yourself, believe you can do it. “The best way to predict your future, is to create it”.

Source: muffintop-less

muffintop-less: EAT MORE SPINACH… seriously. Eat it whenever you want, as much as you want.
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muffintop-less:

EAT MORE SPINACH… seriously. Eat it whenever you want, as much as you want.

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Source: motiveweight.blogspot.com

muffintop-less: I drink a gallon a day =)
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I drink a gallon a day =)

Source: telltheworldn

muffintop-less: This is pretty cool!
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muffintop-less:

This is pretty cool!

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Source: blogilates

Healthy Eating: 23 Ways to Eat Clean

lovethepain:

You may think this information is obvious, but a LOT of people are still confused as to what eating clean is. Theres some stuff on this list that even I was like WHAT?!

I hope this clears up any confusion <3

1. Apples

1st Choice (Natural State): Apple

2nd Choice (Somewhat Processed): Applesauce

Limit (Highly Processed): Apple toaster pastry

Shopping Tip: While applesauce is a healthy choice, it has fewer nutrients than a whole apple.

2. Oranges

1st Choice (Natural State): Orange

2nd Choice (Somewhat Processed): 100% orange juice

Limit (Highly Processed): Orange drink

Shopping Tip: Many fruit drinks contain high fructose corn syrup and little real juice.

3. Strawberries

1st Choice (Natural State): Fresh strawberries

2nd Choice (Somewhat Processed): Strawberry preserves

Limit (Highly Processed): Strawberry gelatin dessert

Shopping Tip: Gelatin desserts usually contain artificial strawberry flavor, not real fruit.

4. Peaches

1st Choice (Natural State): Peach

2nd Choice (Somewhat Processed): Canned peaches in 100% juice

Limit (Highly Processed): Canned peaches in heavy syrup

Shopping Tip: Fruit canned in heavy syrup has more sugar and calories than fresh fruit.

5. Figs

1st Choice (Natural State): Fresh figs

2nd Choice (Somewhat Processed): Fig preserves

Limit (Highly Processed): Fig sandwich cookies

Shopping Tip: Packaged fruit cookies may contain refined sugar and preservatives.

6. Pineapple

1st Choice (Natural State): Pineapple

2nd Choice (Somewhat Processed): Canned diced pineapple

Limit (Highly Processed): Pineapple cocktail cup

Shopping Tip: Fresh pineapple is higher in vitamins C and A and beta-carotene than canned.

7. Corn

1st Choice (Natural State): Corn on the cob

2nd Choice (Somewhat Processed): Corn tortilla chips

Limit (Highly Processed): Cornflakes

Shopping Tip: Buy tortilla chips with just three ingredients: whole corn, oil, and salt — and eat in moderation.

8. Spinach

1st Choice (Natural State): Spinach

2nd Choice (Somewhat Processed): Bagged prewashed spinach

Limit (Highly Processed): Frozen creamed spinach

Shopping Tip: When buying frozen vegetables, avoid those packaged with sodium-rich sauces. Buy plain and add your own light sauce.

9. Garlic

1st Choice (Natural State): Garlic

2nd Choice (Somewhat Processed): Jarred minced garlic

Limit (Highly Processed): Bottled garlic marinade

Shopping Tip: Minced fresh garlic is cheaper and more flavorful than jarred.

10. Carrots

1st Choice (Natural State): Carrots

2nd Choice (Somewhat Processed): Baby carrots

Limit (Highly Processed): Frozen honey-glazed carrots

Shopping Tip: Baby carrots are healthy but more expensive than regular-size loose carrots.

11. Soup

1st Choice (Natural State): Soup from scratch

2nd Choice (Somewhat Processed): Canned soup

Limit (Highly Processed): Dehydrated soup mix

Shopping Tip: Homemade soup often has less sodium and more flavor than canned.

12. Ham

1st Choice (Natural State): Heritage ham

2nd Choice (Somewhat Processed): Deli ham

Limit (Highly Processed): Packaged deli bologna

Shopping Tip: Heritage varieties of pork are much less likely to contain hormones than factory meat is.

13. Turkey

1st Choice (Natural State): Whole turkey

2nd Choice (Somewhat Processed): Deli turkey

Limit (Highly Processed): Store-bought turkey meatballs

Shopping Tip: If you buy turkey and other meats at the deli counter, ask for brands free of fillers and nitrates.

14. Beef

1st Choice (Natural State): Grass-fed beef

2nd Choice (Somewhat Processed): Grain-fed beef

Limit (Highly Processed): Frozen beef patties

Shopping Tip: Grass-fed meat is higher in nutrients and lower in fat than grain-fed beef.

15. Chicken

1st Choice (Natural State): Fresh chicken breasts

2nd Choice (Somewhat Processed): Deli sliced chicken

Limit (Highly Processed): Chicken nuggets

Shopping Tip: Chicken nuggets contain very little real chicken.

16. Eggs

1st Choice (Natural State): Pasture-raised eggs

2nd Choice (Somewhat Processed): Omega-3-fortified eggs

Limit (Highly Processed): Egg beaters

Shopping Tip: Pasture-raised eggs may have 35% less saturated fat, 60% more vitamin A, and 200% more omega-3s compared to omega-3-fortified eggs and egg beaters, which come from chickens kept in coops.

17. Cream

1st Choice (Natural State): Cream

2nd Choice (Somewhat Processed): Fat-free half cream / half milk

Limit (Highly Processed): Flavored dairy creamer

Shopping Tip: Flavored dairy creamers are often made with colorings, artificial flavors, and corn syrup.

18. Yogurt

1st Choice (Natural State): Plain yogurt

2nd Choice (Somewhat Processed): Flavored yogurt

Limit (Highly Processed): Flavored yogurt drink

Shopping Tip: Buy plain yogurt and flavor it at home with honey or fresh fruit.

19. Bread

1st Choice (Natural State): Whole grain bread

2nd Choice (Somewhat Processed): Wheat bread

Limit (Highly Processed): Fortified white bread

Shopping Tip: If a whole grain isn’t the first ingredient, you’re missing out on nutrients.

20. Pasta

1st Choice (Natural State): Dried whole wheat pasta

2nd Choice (Somewhat Processed): Dried white pasta

Limit (Highly Processed): Instant noodles

Shopping Tip: Whole grain pasta is higher in antioxidants than white or instant noodles.

21. Rice

1st Choice (Natural State): Brown rice

2nd Choice (Somewhat Processed): White rice

Limit (Highly Processed): Flavored instant rice

Shopping Tip: Brown rice, unlike white, hasn’t had its fiber-rich layers of bran and germ removed.

22. Nuts

1st Choice (Natural State): Peanuts

2nd Choice (Somewhat Processed): Natural peanut butter

Limit (Highly Processed): Processed peanut butter

Shopping Tip: Natural peanut butter should contain only peanuts and a dash of salt.

23. Soy

1st Choice (Natural State): Fresh edamame (whole soybeans)

2nd Choice (Somewhat Processed): Tofu

Limit (Highly Processed): Frozen veggie burgers (containing soy ingredients)

Shopping Tip: Frozen veggie burgers are vegetarian-friendly but are highly processed.

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