Fit Mom Makeover

Can a dessert actually be good for you??

It’s something everyone with a sweet tooth dreams of–a dessert they can eat without feeling guilty about it.

OK, I can’t go as far as saying desserts can actually be good for us.  I will definitely stick to lean proteins, fruits and veggies as being “good” for us, giving our bodies essential nutrients to function and perform at our best, but there are desserts out there that are definitely better choices that we can enjoy and not feel guilty about.

The best way to know what is in your food, is to make them yourself.  This way you know exactly what is in it.

With Thanksgiving just around the corner I thought I would give some leaner, healthier choices for the holidays.

Did you know that your Thanksgiving Day could cost you easily 4500 calories!!  I know that sounds that alot (and it is) but it is also very easy to do.

That 4500 calories comes from turkey (some white and dark) with gravy, mashed potatoes, candied sweet potatoes, a green bean dish, and a dinner roll with some butter.  When it comes to dessert, many opt for the slice of apple and pumpkin with the whip cream, or ice cream.  That doesn’t sound outrageous does it.

In everything mentioned, you have consumed approximately 3000 calories.  This does not even touch your wine or other drinks and before and after munchies.  They can easily add up to give you those extra unwanted calories.

It’s Thanksgiving, a time to be thankful for all that we have and spend it with friends and families.  If you have been working hard don’t be too down on yourself, enjoy your day have a little endulgence but know that you can feel satisfied without the huge calories. 

For example: If you absolutely love your apple pie which could easily cost you 500 calories or more, try making a mean leaner apple crisp.  Apple crisp is one of my favourites and saves you a ton of calories (mostly in the pastry).

 

Try a new recipe–Like Layered Lemon Cream Tart.  I just found this and honestly haven’t made it yet myself, but I think I will be adding this to our Thanksgiving table this year…it looks sooooo good:)

 

Layered Lemon Cream Tart with toasted almond crust

Serves 12, makes 1 9 inch tart: Hands on time- 45 min, Total Time: 2 hours (plus 2-3 hrs or overnight to set)

Ingredients:

Crust

1 1/2 cups rolled oats

1/4 cup blanched unsalted almonds

1/3 cup unsweetened apple butter

1/4 cup unsalted almond butter

pinch sea salt

Baked Lemon Layer

1 vanilla bean

1/2 cup egg whites

1/4 cup fresh lemon juice

1/4 cup strained low fat plain yougurt

1/4 cup raw honey

Lemon Cream Layer

1 vanilla bean

8 oz low fat cream  cheese (3/4 cup)

1/3 cup strained low fat plain yogurt (note: strain yogurt overnight using cheese cloth until very thick)

1 large lemon, juiced and zested (1/3 cup juice0, divided

1/4 cup raw honey

1 cup fresh blueberries and/or blackberries

Note: while  you may have unsweetened applesauce on hand, try making this recipe with apple butter instead-its thicker and better for binding.

Equipment: 1 9 inch springform pan

Instructions:

1.  Prepare crust: preheat oven to 350 degrees.  Line a baking tray with parchment paper.  Arrange oat and almonds on baking sheet in a single layer.  Place into oven and bake for 10 -12 minutes, or until golden brown.  Remove from oven and let cool to room temperature.  In a food processor, combine toasted oats and almond, apple butter, almon butter adn salt.  Puree until almost smooth and sticky.  Press crust mixture evenly into the bottom of springform pan.  Cover with plastic wrap and refrigerate for 1 hour.  (Crust may be prepared ahead and kept, covered and refrigerated for 24 hours)

2.  Meanwhile, prepare Baked Lemon Layer:

Split vanilla bean in half lengthwise.  using the dull side of a small knife, scrape inside of pod to remove seeds.  Place seeds into a small mixing bowl, discarding pod.  Add egg white, lemon juice, yogurt and honey and whisk until combined.  Once crust has set, pur mixture into crust and bake at 350 degrees for 25 minutes, until golden brown on top and egg mixture is cooked completely and firm.  Remove from oven and let cool to room temperature.  Cover adn refrigerate until cooled completely about 30 minutes.

3.  Next, prepare Lemon Cream Layer:

split vanilla bean in half lengthwise.  Using the dull side of a small knife, scrape inside of post to remove seeds.  Place seeds into the bowl of a food processor, discarding pod.  Add cream cheese, yogurt, lemon juice and honey to food processor an pulse until combined and smooth.  Add lemon zest and pulse again to mix thoroughly.

4.  Once crust and first layer are cool, pour lemon-cream cheese filling into pan and smooth with a spatula until even.  Cover and refeigerate for a minimum of 2-3 hours or overnight until set.

5.  To serve, using a knife, carefully loosen the tart from the sides of the pan.  Remove sides of springform pan.  Fill a pitcher or bowl with warm water.  Using a sharp knife, slice tart into 12 wedges, dipping knife into water and carefully wiping it clean and dry with a towel after each slice.  Garnish each slice with a few berries and additional lemon zest, if desired.  Serve immediately. Tart may be kept, covered, in refrigerator for up to 2 days.

TOP IT: If you’d like to add even more colour and pizzazz to this Lemon Cram Tart (perfect when company is coming), try garnishing it with a simple, tangy raspberry coulis—puree 2 pints fresh raspberries, 3 tbsp raw honey and 1 tbsp fresh lemon juice in a food processor.  Strain through a fine mesh strainer if desired and refrigerate until needed.

Nutrients per 1 1/2 inch slice:

Calories-215, total fat 9 gm, sat. fat 2.5 gm, carbs 29 gm, fiber 2 gm, sugar 17 gm, protein 7 gm, sodium 84 mg, cholesterol 11 mg

I love cheesecake so I will be definitely giving this one a try–and its only 215 calories!! It does look like a bit of work but it also looks worth the effort!

Do you have a favourite low calorie dessert or Thanksgiving food?  Please send it in, I would love to see, try it and share it:)

Committed to your fitness success,

Kelly Parker

www.bestfitbodybootcamp.com

www.how-to-get-fit.com

 

For those of you who love to work out in all types of weather “Safe Hot Weather Workouts” is for you. Although I am not one to say don’t exercise when it’s warm out, I do think you need to be extra careful when it’s really hot.

This July has been awesome for nice warm weather. Last week it actually got up to a very uncomfortable 50 degrees with the humidity. That’s HOT!!

If you’re not careful, if you are exercising in extreme heat, you could wind up suffering all sorts of heat-related health issues.

So what do you need to watch out for when exercising outside in the heat, and what can you do to avoid these issues?

Potential Problems

A hard workout in the heat is filled with potential dangers. The most likely to occur is dehydration. While headache and exhaustion may seem harmless dangers to suffer, severe dehydration can have more serious consequences. You may become dizzy and be unable to maintain your balance, which puts you at risk for all sorts of injury.

But dehydration isn’t the only danger of hot-weather working out. You can wind up with heat exhaustion or heat stroke. With heat exhaustion, you feel weak, suffer muscle cramps, and your internal temperature rises. When your body temperature rises above 104 degrees Fahrenheit, your body can’t produce any more sweat, or you lose consciousness, it’s probably a heat stroke.

Since heat strokes are responsible for hundreds of deaths each year, you don’t want to push your body to this point. Fortunately, avoiding heat stroke and other heat-induced issues isn’t too difficult if you’re careful.

Keeping Cool

Plan to do some outdoor exercising in the midst of the summer? Then you’ll need to take some steps to keep your body from getting too hot for its own good. The most obvious way to avoid heated health issues is to stay hydrated. But what kind of hydration is best in the simmering heat of mid-summer? Nearly any kind of fluid will help, but stay away from alcohol. Instead, go for the most plentiful drink on planet Earth: water. For extreme conditions or in the event you’ll be pushing yourself for more than 30 minutes in an extremely hot environment, go with a sports drink that provides electrolytes you lose during your workout.

You can also avoid overheating by working out when the sun is not directly overhead. This means exercising either in the early hours of the morning or after the sun has started going down in the evening. Additionally, you can keep your body from suffering heat-related problems by wearing loose-fitting clothes that absorb your sweat. As a final tip, your outdoor routine should be called off for the day if you feel any symptoms of a heat stroke or heat exhaustion coming on. In the event you begin feeling weak, tired, or have other heat-related symptoms, get inside and drink up. Doing this can help you prevent your minor symptoms from turning into something major.

Tips for Safe Hot Weather Workouts

1. Drink tons of water. Don’t skimp on your water before, during and after your workouts. Always stay hydrated.

2. Wear lots of sunscreen. Don’t waste your money and grab a 4 or even a 15 sun protection. Be sure to get at least a 30 and use it all over including your face. I know it can be a pain to apply everyday, but if you are going to be exposed to the sun, it’s worth doing.

3. Wear a hat and sunglasses. Protect your head and eyes.You only get one of them, don’t take them for granted.

4. One of the most important tips I think is, don’t go and do your workout when the sun is at its strongest, which is generally from between 10am and 4pm. Get up extra early or wait til evening when it has a chance to cool off.

Committed to your fitness success,

Kelly Parker

www.bestfitbodybootcamp.com

Is there a better type of exercise? Should you do cardio or strength training?  More than likely, you know people who are nuts about cardiovascular exercise. They love running on the treadmill and riding the stationary bikes. Lifting weight? No thanks. And if you know many people, you likely know a few weight lifting folks who would rather be stranded on a desert island than have to spend time doing cardio.

But not you. You’re wise to the ways of overall good health. You know the benefits that are offered through a well-rounded exercise routine that incorporates cardiovascular exercise as well as strength training. You’re just unsure how much to get of each and when each is appropriate.
That’s about to change.

Understanding Your Body

Before going any further in this article, there is something you should know. Everything from this point forward requires you to know what is best for your body. To have this knowledge, you need to spend time in the gym, trying out different routines and intensities to have an idea of how your body responds to certain exercises and how well you like certain exercises. If you’re already armed with this knowledge of your body, you are clear to continue reading.

Order of Operations

One of the biggest questions about strength training and cardiovascular exercise is which should go first in a routine. Ask certain people, and you’ll learn that getting your cardio in upfront helps you burn more calories during your strength training. Ask others, and you’ll hear the exact opposite. And ask a few others, and they’ll say you’ll burn the same amount of calories regardless.

While there is no consensus on which should go first, you need to make sure you get in strength training and cardiovascular exercise on a regular basis. And to make sure you don’t suffer injury during either, spend a few minutes warming up and stretching before each. Warming up is as simple as jogging lightly or performing a few repetitions lifting very light weights. Once the warm-up is over, gently stretch the muscles you plan to work out during your routine.

Separate But Equal

While some advocate performing cardio and strength training in the same routine, others claim separating them is the secret to health and strength. With this, you’re not stuck trying to figure out whether to go with cardio or strength training first or last. Rather, you do nothing but strength training on one day, while you save the cardio for another day. The upside to this is being able to focus all your energies to one pursuit each day. The downside? If you really only like strength training or cardiovascular exercises, spending an entire workout doing what you don’t prefer can seem like torture, and you may wind up skipping those days that are filled with exercises you don’t care for.

Intensity Defined

Once you figure out when you are going to lift weights and when you’re going to head to aerobics class, you’re still stuck with a question: How hard do you work out? A question that can be exceptionally difficult to answer and depends largely on your goals and how you go about your routine.

Doing both cardio and strength training on the same day? You’ll want to push yourself on whatever you choose to do first, but don’t push so hard that you won’t be able to push yourself during the second half of your routine. This may mean you give 80 to 90 percent in your first half so you’ll have the energy to give about that much during the second half.

Planning to split up your cardio and weight lifting on different days? Then you give yourself the opportunity to push your body to its full abilities on both. Choose this path and go ahead and push yourself as hard as you can. With a good night’s rest, you should be ready for the next day’s routine.

Committed to your fitness success,

Kelly Parker

www.bestfitbodybootcamp.com

If you have been diagnosed with hypertension, you have been told that you have high blood pressure. If you have been told you have this you are lucky you know, up to 30% of people are unaware that they have hypertension which can be very serious.

High blood pressure has often been called the “silent killer” because it can increase your risk for heart attack, stroke, heart failure even kidney disease.

If 30% of people don’t know they have high blood pressure, who can get it?

Anyone can have it, but it is more prevalent in middle- aged and elderly, obese, heavy drinkers, diabetics and women taking oral contraceptives.

High blood pressure tends to run in my family so even though I exercise regularly, and watch what I eat, every time I am at the doctor’s for my annual check up, I make sure they check my blood pressure (I never have to ask, they just always do it), but what I do need to ask is what exactly it is. Whenever I ask, they always say it’s fine…well I want to know exactly what the numbers are. So be sure to have them tell you the specifics.

What do the numbers mean??

When you have your blood pressure checked, there will be 2 numbers. A typical normal blood pressure is 120/80. The 120 is measuring the pressure against the artery walls when the heart contracts which is also called systolic blood pressure. The second number, 80 is the pressure against the artery walls during rest and is also called diastolic blood pressure.

You will probably be diagnosed with high blood pressure if you get a reading of 140-159/90-99 mmHg or higher.

The good news is that exercise helps to reduce or even eliminate high blood pressure. If you are someone that doesn’t currently do any exercise, start with medium intensity for 20-30 minutes a few days a week. Ideally you would work up to doing something everyday. Walking, swimming, riding your bike are great choices.

If you are not sure, check with your doctor first before you start something completely new.

Tips to Lower Blood Pressure

1. Make some changes in your diet. Cut out refined sugar, and increase the amount of fruits and vegetables eaten.

2. Increase your exercise 20-30 minutes at least 3 days a week.

3. Eat smaller more frequent meals

4. Limit or better yet cut out alcoholic beverages. Often these are only filled with empty calories.

5. Eat whole grain carbohydrates like brown rice, whole wheat pasta.

6. Drink more water.

Having high blood pressure doesn’t have to be a death sentence. By making some small changes in your lifestyle, you can reduce or even better eliminate it and live a long and healthy life.

source: American Council on Exercise

Committed to your fitness success,

Kelly Parker
www.bestfitbodybootcamp.com

Everyone wants great looking abs. Not only are they attractive, they show confidence, and good health.

So how do you get them?

The first and most important thing to remember is quality vs. quantity. Doing a 1000 crunches will not get you the abs of your dreams. If you can whip off 50 crunches, you definitely need to increase the difficulty level.

The second thing to remember is your diet. If you don’t have a reasonable body fat percentage then it doesn’t matter how much you work your abs, you are never going to see them.

You can safely work your abs 4-5 days a week. I prefer working them hard enough so that you are fatiguing at no more then 20 reps.

Challenge and work them hard with some of my favourites:

I love plank and side plank. They give you a great challenge. Start with 30 sec and work your way up to a minute or minute and a half. You can increase the difficulty of this exercise by lifting one leg off the floor. Be sure to pull your belly button in at all times and do not hold your breath.

 

 

Crunches on the SB.

This is still one of my favourite exercises. If you have never done these before start with no weight. Start by sitting on the ball. Roll out while leaning back until your low back is comfortably in the SB. Then keeping your hands at your ears, lift your shoulders up into an almost seated position.

You can make this harder by pulling on some tubing. Attach the tubing to a door using a door stopper or tie it around a bed post or something like that. Get into the same position as you would do a crunch except your hands are holding the tube above your head instead of at your ears. Don’t pull the tube by moving your arms, you move the tube by lifting your shoulders up.

Of course squeeze your abs for each rep and try to get as close to 20 reps. Once you are there, it’s time to make it harder.

Lower Leg Swing with Stability or Medicine Ball

This is a favourite of many of my clients. They find that they can really feel those lower abs.  Although you can’t actually isolate lower abdominals from upper abdominals you can really feel the lower part of your abs working.  The key with this exercise is to make sure that your back is pressed into the floor.  If you find it is lifting off, stop and don’t drop your legs any farther to the ground.

 

 

Committed to your fitness success,

Kelly Parker

www.bestfitbodybootcamp.com

 

 

 

 

Since you all know by now how important it is to eat well to get the body you know you want, I thought I would give you some great tasting recipes that have tons of flavour but not tons of calories.

There is nothing better than having a great tasting meal that is quick and easy on a hot summers day.

During the summer months we BBQ a lot. My favourite side to anything we BBQ, whether it is fish, burgers or steak is grilled veggies. This is so easy and tastes so great.

Grilled Veggies

Carrots

Zucchini

Grape tomatoes

Peppers

Mushrooms

Onions, or any other of your favourite vegetable

Light Feta

There are a couple of different ways you can do this, I prefer to grill them in a foil pan.

You can use a little olive oil or spray the pan with a cooking spray.

Add your carrots first as they will take the longest to cook. After a few minutes add everything else leaving your tomatos for last. Once everything is a bit soft (you don’t want them to be mushy, you want them to still have a little crunch). You can add a shake of Mrs. Dash or my husbands favourite a montreal steak spice, give a stir and remove.

Quickly crumble some light feta over and serve immediately.

For those of you who love sausage, here is a great alternative to the typically very high fat high calorie sausage treat:

St. Louis-Style Kraut and Turkey Sausages

1 tsp canola oil

1 small (1 cup) red bell pepper, chopped

1 small (1 cup) green bell pepper, chopped

1 small (1 cup) red onion, chopped

2 tsp caraway seeds

2 tbsp of sugar

1 jar (4 cups) sauerkraut

16 ounces extra lean smoked turkey sausage, cut into 1 inch pieces.

Saute the peppers and onion with the oil in a large pan for 3 min over med heat. Add sugar, caraway and kraut. Cover and cook for 5 min. Add the sausage and continue to simmer, over low heat for an additional 45 min. Serve hot with rolls

For those of you like me and chicken is a staple in your house, here is a great tasting chicken everyone will love:

Yummy Mandarin Chicken

3 med. Garlic cloves, minced

½ cup canned mandarin oranges with juice (unsweetened)

3 Tbsp frozen orange juice concentrate, thawed

2 tbsp low-sodium soy sauce

1 Tbsp orange honey (or any honey)

2 tsp chili-garlic (found in international section of most major grocery stores)

½ Tbsp roasted sesame oil

4 skinless, boneless chicken breasts

In a medium container with a lid, whisk together all ingredients except the chicken. Add chicken, submerging it in marinade. Cover and marinate in refrigerator at least six hours or overnight.

Cook: Preheat oven to 400 degrees. Place in a sprayed cooking dish or a dish lined with foil. Spoon marinade over breast and cook for about 25 minutes or until not pink in the centre.

Summer is a great opportunity to try new things and expand your taste buds.

Committed to your fitness success,

Kelly Parker

www.bestfitbodybootcamp.com

When I ask people what they would like to improve, I have often hear “I would like to have Michelle Obama arms”.

We have a fun little expression we say when working out our arms in boot camp….

“Bi’s and Tri’s get the guys”

We dig deep and keep going even when it hurts. Now whether we are really trying to “get the guys” or if you are lucky enough to already have someone special, having awesome looking arms, not only makes you feel great, but you will look great in a sexy T or tank.

4 Signs that you need to change up your arm program:

1) You notice that your back and chest workouts are falling short because your arms are giving out first

2) You are not seeing the changes that you would like to see

3) Your arms may be getting thicker but you would like to see more definition and shape.

4) You find yourself just going through the motions

If any of these sound familiar to you, it may be time for a change. To avoid falling short in your back and chest workouts, you will probably need to work on endurance and strength. If you are not seeing the changes you would like to, then change up your routine. Change the exercises, how many reps you do, the speed in which you perform them and the weights that you use.
If you are looking for more shape from your arms, you may need to take a look at your eating habits and tighten up.

Don’t just go through the motions. Train smarter. Do just walk randomly from one exercise to the next. Make a plan. Know exactly what exercises you want to to, the reps you will perform and the weight you will be using. Don’t be afraid to lift heavier weights. You will often find you will see the results you are looking for.

Try some of my favourite exercises and get your own Michelle Obama arms:

TRX Tricep extension.
Be sure to keep your belly button pulled in and as you lean forward your elbows stay close together verses coming out. When you are at the position when your elbows are bent push away to return to the start position.

Tricep Dips on a bench
Be sure to keep your back close to the bench and don’t use your legs to help you up. Try and keep it all in the tris.

Single arm cable curls
For this exercise you need to keep your elbows up. Don’t let them fall below paraelle to the floor. Watch your weight. Start off light and make sure you do it correctly and then increase the weight. If you don’t have access to a gym with a cable system, this can easily be done with tubing and a door attachment. Just do one arm at a time.

Tricep Extension:
Keep your belly button pulled in, knees soft and drop the weight back behind your head. The most important thing with this

 

 

 

 

Dumbbell Curls
Keep your knees soft, belly button in and as you lift the weight, exhale. Be sure to lift all the way up and then lower all the way back down.

 

Of course with any great exercise program, you need a great eating plan. So drink more water (especially with the warmer weather), cut out that sugar (refined) not those found in fruit and veggies and load up on your veggies and you will be on your way (sooner than you think) to getting your very own pair of Michelle Obama arms:)

Committed to your fitness success,
Kelly Parker
www.fitbodybootcamp.com

The number one reason you are not happy with yourself is because of something called “excuses”. Believe me I have heard them all. People have told me they don’t have the time, the money, the right shoes and I have even been told that they want to lose some weight before they start working out with me. I don’t get it!

What I do know is that until you stop feeding yourself with all the reasons why you shouldn’t do something it will never happen. Don’t wait for tomorrow because it will never come. You will always be busy, believe me as the kids get older the schedule gets busier. There is never the perfect time to start eating right. There will always be BBQ’s, birthday parties, work events and so on, so unless you decide to start now you will never start.

In December of last year I started to notice my left foot aching. I didn’t really think anything of it, I more or less thought I was running too much so I adjusted my runs. In January when it started to get worse, I discovered that I had plantar fasciitis. I am still dealing with this. My physio says it takes a long time to recover from. I have been trying to do more traditional weight workouts instead of boot camp. I prefer the high intensity of boot camp, but at least I was still challenging my muscles.

Last Thursday while instructing a special boot camp for a team of fire fighters on the combat team (very fun workout) I rolled over on my ankle while demonstrating an exercise and sprained my left foot. Now I spent the next three days on crutches and all this week hobbling around.

I honestly was getting sick of resting (like I was told to do). I was feeling very “Blah” and needed to do something. On Wednesday it suddenly hit me, I had an epiphany. I don’t know why I didn’t think of it sooner really. I decided since I now couldn’t put any pressure, or very little pressure on my foot I would ride my bike to work. That way I would get a good cardio session in every day. Brilliant!

Well, the last time I rode a bike for any length of time was about 2 years ago, but I have the sham bike shorts and a really good padded seat so I should be good. It’s about a 15-20 minute car ride so I gave myself 30 minutes to get there. I knew I wasn’t going to be dilly dallying so I rode as hard as I could. I was only riding for oh less than 5 minutes and my legs were killing me!

I was surprised how quickly I got to work. It only took me 23 minutes. After 2 days of riding my bike I could barely sit down, my butt hurt to even sit on a cushion. But, I’m not giving up, I have made it a goal to ride my bike every day to work (except if its pouring rain).

My point to this epiphany is that I could have used my foot injuries to not continue exercising. That would have been easy. The pain, I should rest and so on and so on, but there are always excuses, so my request for today is to not let excuses take over who you want to be.

5 Tips To A Safe Bike Ride

1) Always wear a helmet. You may feel like you like an idiot but it could save your life. (If you are going to ride at night be sure to have a light on the front and back of your bike and wear reflective clothing.

2) Assume that cars don’t see you. When approaching an intersection, don’t assume they see you. Be sure to watch them and be cautious.

3) Look where you want to go. If you stare a pot hole that you want to avoid, you are going to hit it.

4) Get a quick tune up. If it’s been awhile, it will be worth having someone take a look at your bike and make sure it is functioning properly.

5) Have I.D and some money with you. If you go farther than you plan it might come in handy if you need to stop and re-fuel with a drink or snack.

Have a great Victoria Day Monday everyone:)

Committed to your fitness success,

Kelly Parker
www.bestfitbodybootcamp.com

Summer is officially a little over a month away. Do you want a flat stomach and toned body that is beach worthy? You can, and I’m going to help you get it all by summer.

I know you know, you should be eating well, so I’m not going to spend too much time on why you should be eating well, what I do want to do today is give you some examples of exactly what you should be eating to make sure you get that flat stomach and toned body.

Having a very specific plan will help you reach your goals and although it may not be a piece of cake (literally) it will definitely make your flat stomach a reality.

Although this is by no means a complete list, it is a great start. Remember to combine a protein and carb with every meal and load up on your veggies.

Proteins
Turkey, Chicken, Lean beef/pork
Eggs, Egg whites, Sirloin steak
Soy Products/low fat cottage cheese
Low fat ricotta, Haddock Salmon
Mackeral, Shrimp/lobster/crab/tuna

Carbohydrates:
Grains
Whole grain bread (1 slice)
Whole grain pita/bagel/wrap (1/2)
Steamed brown rice (1/2 cup cooked)
Steamed wild rice (1/2 cup cooked)
Whole grain pasta (1/2 cup cooked)
Oatmeal, quick cooking (1/2 cup cooked)
Legumes (1/2 cup)
Vegetables
Artichoke, Asparagus, Beans, Broccoli
Brussel Sprouts, Cabbage, Carrots, Cauliflower
Celery, Cucumber, Green beans
Peppers, Lettuce, Onions, Mushrooms
Peas, Potato (starch), Pumpkin
Spinach, Sweet potato (starch), Squash
Tomato Zucchini

Fruits
Apple, Berries, Pear, Watermelon
Cantaloupe, Citrus fruits (orange, grapefruit etc)

Fats
Avocado (1/4) Extra virgin olive oil (1 tbsp)
Nuts: 15 almonds Saflower oil (1 tbsp)
20 peanuts Flax oil (1 tbsp)
12 walnut halves Pumpkin oil (1 tbsp)

Committed to your fitness success,
Kelly Parker
www.fitmommakeover.net