Here’s an example of when a pound is NOT a pound:

• You eat an extra dessert over the weekend
• You weigh yourself the following day or day after
• The scale shoots up 5 pounds – and you believe you’ve gained five pounds of fat.

Why is this NOT possible?

• Because you must have eaten a caloric excess of 17,500 calories to gain 5 pounds of fat.
• 3500 EXCESS CALORIES (by excess, we do not include your BMR and daily activity) make up 1 pound of fat.
• It is very very difficult to overeat by this amount, even when splurging.

So why is there this dramatic weight gain?

Water weight. Any time the scale suddenly rises or falls, it is usually because of fluid shift in the body. Eating high-sodium foods can also provoke water retention (not fat retention) in salt-sensitive  individuals. Yet how easily chronic dieters believe they did something  wrong; they must have single-handedly gobbled five pounds worth of food.  No, no no!

Similarly, losing two pounds immediately from an hour or aerobics is not a two-pound fat loss. Rather, it’s mostly water loss from sweat. Jubilant dieters who think they have lost 10 pounds in a week may be in  for an unwanted surprise. Whilst it may be true that the scale  indicated ten pounds less than when they weighed one week ago, the  question is: What KIND of weight did they lose? To lose ten pounds of fat in one week requires an energy deficit of 35,000 calories, or a deficit of 5,000 calories every day! The average woman only eats about 1,500 to 1,600 calories per day. The sad reality is that this person is losing a lot of water weight, usually at the expense of their muscles, due to the process of muscle-wasting. Muscle is made up of mainly water (about 70%)

When a hungry body is not given enough calories, the body cannibalizes itself for an energy source. The prime directive of the body is that it must have energy, at any cost – it’s part of the survival mechanism. When a muscle cell is destroyed, water is released and eventually excreted – that’s your precious weight loss. This whittled-away muscle contributes to lowering your metabolism. Muscles are metabolically active tissue – generally the more muscles we  have, the more calories we burn. Hence why men burn more calories than  women – they have more muscle mass.

Increased muscle mass, while metabolically more active and desireable, weighs more than fat. Muscle also takes up less space than fat. Although beneficial, this often frustrates dieters by the rising, or unchanging scale number. The scale does NOT reflect your body composition. Just like weighing a piece of stake at the butcher’s does not tell you how lean it is.

It’s better off to stay away from the scales for as long as possible and take measurements, or discover your body fat percentage instead and work towards body composition (less fat, lean muscle) goals  rather than any kind of weight-loss goal that destroy the integrity of your structure and your well-being, too.

First Step – Awareness of what Sugar Really Does to Your Body

Sugar increases fat storing

Sugar disrupts normal brain function

Sugar decreases your overall health and makes you age quicker

Second Step – Realize You are in 100% Control of Your Actions

We can pass on dessert, we don’t need to buy a candy bar, we can drink water instead of soda, but the choice is ours to make.

Third Step – Just Live the Daily Journey one Choice at a Time

Choose to eat more natural foods.

Find the hidden sources of sugars and remove them

If it’s not near you, you can’t eat it

Make each meal balanced to control your blood sugar and insulin response

Eat sugar from its natural packaging

Base your larger intake of carbohydrates around workouts and other activity.

Choose to burn fat, not store it

Get out and exercise

Get rid of your mental attachment to sugar and food

Control and manage your stress.

Go to bed early and get your sleep

Don’t ever get down on yourself.

So starting today…

1. Give up trying to be perfect. – The real world doesn’t reward perfectionists, it rewards people who get things done.
2. Give up comparing yourself to others. – The only person you are competing against is yourself.
3. Give up dwelling on the past or worrying too much about the future. – Right now is the only moment guaranteed to you.  Right now is life.  Don’t miss it.
4. Give up complaining. – Do something about it.
5. Give up holding grudges. – Grudges are a waste of perfect happiness.
6. Give up waiting. – What we don’t start today won’t be finished by tomorrow.  Knowledge and intelligence are both useless without action.
7. Give up lying. – In the long-run the truth always reveals itself.  Either you own up to your actions or your actions will ultimately own you.
8. Give up trying to avoid mistakes. – The only mistake that can truly hurt you is choosing to do nothing simply because you’re too scared to make a mistake.
9. Give up saying, “I can’t.” – As Henry Ford put it, “Whether you think you can or you think you can’t, you are right.”
10. Give up trying to be everything to everyone. – Making one person smile can change the world.  Maybe not the whole world, but their world.  Start small.  Start now.
11. Give up thinking you’re not ready. – Nobody ever feels 100% ready when an opportunity arises.  Because most great opportunities in life force us to grow beyond our comfort zones, which means we won’t feel totally comfortable at first.
12. Give up setting small goals for yourself. – Many people set small goals because they’re afraid to fail.  Ironically, setting these small goals is what makes them fail.
13. Give up trying to do everything by yourself. – You are the sum of the people you spend the most time with.  If you work together, you will be far more capable and powerful than you ever could have been alone.
14. Give up buying things you don’t need. – Manage your money wisely so your money does not manage you.  Do not spend to impress others.  Do not live life trying to fool yourself into thinking wealth is measured in material objects.
15. Give up blaming others for your troubles. – The extent to which you can live your dream life depends on the extent to which you take responsibility for your life.  When you blame others for what you’re going through, you deny responsibility – you give others power over that part of your life.
16. Give up making mountains out of molehills. – One way to check if something is worth mulling over is to ask yourself this question: “Will this matter in one year’s time?  Three years?  Five years?  If not, then it’s not worth worrying about.
17. Give up trying to live up to the expectations of others. – Work on it for real and exceed your own expectations.  Everything else will fall into place.
18. Give up the ‘easy street’ mentality. – There is too much emphasis on finding a ‘quick fix’ in today’s society.  For example taking diet pills to lose weight instead of exercising and eating well.  No amount of magic fairy dust replaces diligent, focused, hard work.
19. Give up making promises you can’t keep. – Don’t over-promise.  Over-deliver on everything you do.
20. Give up letting your thoughts and feelings bottle up inside. – People are not mind readers.  They will never know how you feel unless you tell them.
21. Give up beating around the bush. – Say what you mean and mean what you say.  Communicate effectively.
22. Give up avoiding change. – However good or bad a situation is now, it will change.  That’s the one thing you can count on.  So embrace change and realize that change happens for a reason.  It won’t always be easy or obvious at first, but in the end it will be worth it.
23. Give up your sense of entitlement. – Nobody is entitled to anything in this world.  We are all equal.  We breathe the same air.  We get what we give.  We get what we earn.
24. Give up waiting until the last minute. – Those who fail to plan, plan to fail.
25. Give up being dramatic. – Stay out of other people’s drama and don’t needlessly create your own.
26. Give up being anti-athletic. – Get your body moving!  Simply take a long, relaxing walk or commit to a group fitness class, you’d be surprised at how much you enjoy it!
27. Give up junk food. – You are what you eat.
28. Give up eating as a means of entertainment. – Don’t eat when you’re bored.  Eat when you’re hungry.
29. Give up foolish habits that you know are foolish. – Don’t text and drive.  Don’t drink and drive.  Don’t smoke.  Etc.
30. Give up relationships with people who bring you down. – Saying “no” to right people gives you the time and resources required to say “yes” to right opportunities.  Spend time with nice people who are smart, driven and likeminded.
31. Give up being shy. – Network with people.  Meet new people.  Ask questions.  Introduce yourself.
32. Give up worrying about what others think of you. – Unless you’re trying to make a great first impression (job interview, first date, etc.), don’t let the opinions of others stand in your way.  What they think and say about you isn’t important.  What is important is how you feel about yourself.
33. Give up trying to control everything. – Life is an unpredictable phenomenon.  No matter how good or bad things seem right now, we can never be 100% certain what will happen next.  So do you best with what’s in front of you and leave the rest to the powers above you.
34. Give up doing the same thing over and over again. – In order to grow, you must expand your horizons and break free of your comfort zone.  If you keep doing what you’re doing, you’ll keep getting what you’re getting.
35. Give up following the path of least resistance. – Life is not easy, especially when you plan on achieving something worthwhile.  Don’t find the easy way out.  Do something extraordinary.
36. Give up persistent multi-tasking. – Do one thing at a time and do it right.
37. Give up thinking others are luckier than you. – The harder you work, the luckier you will become.
38. Give up filling every waking moment with commitments and activities. – It’s okay to be alone.  It’s okay to do nothing sometimes.  Think.  Relax. Breathe.  Be.
39. Give up making emotional decisions. – Don’t let your emotions trump your intelligence.  Slow down and think things through before you make any life-changing decisions.
40. Give up doing the wrong things just because you can get away with it. – Just because you can get away with something doesn’t mean you should do it.  Think bigger.  Keep the end in mind.  Do what you know in your heart is right.
41. Give up focusing on what you don’t want to happen. – Focus on what you do want to happen.  Positive thinking is at the forefront of every great success story.  If you awake every morning with the thought that something wonderful will happen in your life today, and you pay close attention, you’ll often find that you’re right.
42. Give up taking yourself so seriously. – Few others do anyway.  So enjoy yourself and have a little fun while you can.
43. Give up spending your life working in a career field you’re not passionate about. – Life is too short for such nonsense.  The right career choice is based on one key point: Finding hard work you love doing.  So if you catch yourself working hard and loving every minute of it, don’t stop.  You’re on to something big.  Because hard work ain’t hard when you concentrate on your passions.
44. Give up thinking about the things you don’t have. – Appreciate everything you do have.  Many people aren’t so lucky.
45. Give up doubting others. – People who are determined do remarkable things.  Remember, the one who says it can’t be done should never interrupt the one doing it.
46. Give up fussing with every beauty product on the market. – Good looks attracts the eyes.  Personality attracts the heart.  Be proud to be you.  That’s when you’re beautiful.
47. Give up trying to fit in. – Don’t mold yourself into someone you’re not.  Be yourself.  Oftentimes, the only reason they want you to fit in is that once you do they can ignore you and go about their business.
48. Give up trying to be different for the sake of being different. – Nonconformity for the sake of nonconformity is conformity.  When people try too hard to be different, they usually end up being just like everyone else who is trying to be different.  Once again, be yourself.
49. Give up trying to avoid risk. – There’s no such thing as ‘risk free.’  Everything you do or don’t do has an inherent risk.
50. Give up putting your own needs on the back burner. – Yes, help others, but help yourself too.  If there was ever a moment to follow your passion and do something that matters to you, that moment is now.

And remember, mistakes make us human, failures help us grow, hope keeps us going and love is the reason we’re alive.  So keep learning, loving and living.  Never give up on yourself.

<3 Bekah

1. Always exercise on Monday. This sets the psychological pattern for the week.

2. If at all possible, exercise first thing in the morning. As the day wears on, you’ll find more excuses to skip exercising. Get it checked off your list, first thing.

3. Never skip exercising two days in a row. You can skip a day, but the next day, you must exercise, no matter how inconvenient.

4. Give yourself credit for the smallest effort. My father always said that all he had to do was put on his running shoes and close the door behind him. Many times, by promising myself I could quit ten minutes after I’d started, I got myself to start—and then found that I didn’t want to quit, after all.

5. Think about context. I thought I disliked weight training, but in fact, I dislike the guys who hang out in the weight-training area. Are you distressed about the grubby showers in your gym? Do you try to run in the mornings, but recoil from going out in the cold? Examine the factors that might be discouraging you from exercising.

6. Exercise several times a week. If your idea of exercise is to join games of pick-up basketball, you should be playing practically every day. Twice a month isn’t enough.

7. If you don’t have time to both exercise and take a shower, find a way to exercise that doesn’t require you to shower afterward. Twice a week, I have a very challenging weight-training session, but the format I follow doesn’t make me sweat. (Some of you are saying, “It can’t be challenging if you don’t sweat!” Oh yes, believe me, it is.)

8. Look for affordable ways to make exercising more pleasant or satisfying. Could you upgrade to a nicer or more convenient gym? Buy yourself a new iPod? Work with a trainer? Get a pedometer to keep track of your walking distances? Exercise is a high life priority, so this a worthwhile place to spend some money if that helps.

9. Think of exercise as part of your essential preparation for times you want to be in especially fine form—whether in performance (to be sharp for an important presentation) or appearance (to look good for a wedding) or mood (to deal with a stressful situation). Studies show that exercise does help.

10. Remember one of my favorite Secrets of Adulthood, courtesy of Voltaire: Don’t let perfect be the enemy. Don’t decide it’s only worth exercising if you can run five miles or if you can bike for an hour. I have a friend who scorns exercise unless she’s training for a marathon—so she never exercises. Even going for a ten-minute walk is worthwhile. Do what you can.

11. Don’t kid yourself. Belonging to a gym doesn’t mean you go to the gym. Having been in shape in high school or college doesn’t mean you’re in shape now. Saying that you don’t have time to exercise doesn’t make it true.

Taken from a friend, Isa – so perfect & so true.

LOTS AND LOTS OF CALORIES.

It’s honestly not worth it to blow your whole nutrition plan on something like fast food – you can eat more & better quality at home! In a lifestyle change, you must weigh options as to where to blow your “healthy eating”.  Please don’t waste it on the above!

Without your obedience, consistency, hardwork, devotion & passion – we’d still be a 1-dumbbell, 1 yoga mat, 1 resistance band, a few cones @ the PARK, in the rain with no timer or tire to flip.

And it all started with…

MS. ASHLI COOPER

{Thank God for Twitter}

There were a few others as well, but Ashli has remained the most consistent !

Now Ashli as relocated to Austin, Texas – yeehaw – and we’ll all miss her very deeply.

We saw her run her heart out & get nice, toned, and strong!

We’ll miss you Ashli – but we’re only a FACEBOOK PAGE AWAY!

Love,

All of the Ladies at Fit For Fashion

Written by: Sarah Kelsey at “That’s Fit” – AOL News

What can we learn from ancient civilizations about happiness? Apparently, a lot. Brant Secunda, co-author of the new book “Fit Soul, Fit Body: 9 Keys to Healthier, Happier You,” spent 12 years living among the happiest people on earth — the Huichol people of Mexico. Here, he shares some of the things he learned and seven tips on how you can be happier now.

Q: Nature plays a huge role in the happiness of the Huichols. How is our disassociation with it affecting our health?

A: It’s ultimately making us feel unhappy, depressed and just out of sync with life. What do we do all day in our modern world? We tap into technology (which isn’t necessarily bad) and forget the power of nature that always surrounds us. We spend an unnatural amount of time inside.

Q: Are we doing anything right in terms of making ourselves happier?

A: Our society is becoming more aware of how important it is to have a healthy soul as well as a healthy body, heart and spirit. We’re making a big effort to connect everything and to let go of stress, our busy minds and the things that are holding us back. We’re also working on developing broader communities with social media.

Q: Can you explain a bit about the emerging field of “eco-therapy”?

A: Indigenous cultures have always been “eco-therapists” or “green therapists.” Their approach to life promotes the regenerative power of the environment — it can have instant and profound effects on your mood, transforming negative emotions — such as fear, depression, anger and anxiety — into a peaceful, happy state of mind.

Q: How can people go about boosting their health and happiness?

A: There are several ways. Here are seven.

See the Big Picture. To bring fear or worry into perspective, focus on a positive event in nature that will continue whether you face your fear or not. Recall the colours of the last sunrise you saw or think of the present season and its inevitable progression into the next one. You’ll see that such large events continue — whether you and your fears are there or not.

Embrace the Night. After sunset, find a place in nature where you’re not surrounded by things man-made and the only light is the stars. Get enveloped in the welcome darkness, listen to the sounds of nature and connect to your world.

Get Lit Up. Set your alarm in time to get outside when it’s still dark. As the sun is rising, concentrate on the dawning light. The sun’s rays transform the darkness of night into the brilliance of day. It will brighten your mood.

Get “Soleful” Love. Take a walk outside — someplace where you feel peaceful. Slowly put one foot in front of the other and quiet your internal chatter. With each step, visualize the earth’s love coming into your body through your feet and dissolving any problems you have.

Centre Between Earth and Sky. Sit or lie on the ground outside. Visualize the light of the sun entering the top of your head, filling your heart and body, then going down into the Earth. Feel the Earth beneath you and draw its love into your heart and body then send it up to the sun. Feel your connection to all life.

Invoke the Deer Spirit. The Huichols use the image of the deer to represent innocence, gentleness and clarity. To melt away emotional stress, visualize the image of a deer surrounded by a circle. Ask the deer — out loud or to yourself — to help you find harmony and balance and to help you stand tall like a tree.

Fight Negativity With Fire. Transform negative emotions by focusing on the flame of a candle or fire. Imagine your heart opening like a flower and imagine breathing in the fire’s light. Do this for about five minutes. This technique will give you an immediate release of tension.

This week we interviewed Lebbet Riollano – she is a Professional Make-up & Airbrush Artist as well as a fitness enthusiast who knows how to stay in tip top shape and keep a gorgeous appearance. I asked her lots of questions about skin, hair & make-up and learned so much myself. Take her tips, visit her site, and use them in your daily life to stay fit and blemish-free.

The Basics:

Name: Lebbet Riollano

Occupation:  VP and Co-Founder of Boost Lab, Inc. and Professional Make-up & Airbrush Artist

Website: LebbetRiollano.com

 How long you’ve been interested in beauty/style/etc: My whole life! Professionally, 7 years.

 How long you’ve been interested in fitness: I became serious about my fitness at 17 when I was diagnosed with Hypothyroidism due to a benign tumor in my Thyroid. I trained extremely hard, ate super clean (before it was coined that term) and managed to lose 45lbs in 3 months. I then had the tumor removed and have kept eating clean and maintaining my weight going on 6 years. Fitness and health has been my lifestyle ever since.

How often you work out: I use a 2 day on, 1 day off schedule that I just adapted versus the 5-6 days in a row with 1 day off schedule I used to follow. I find my body responds better and I have more energy with the extra off day, plus it allows me to push even harder with each session.

What is your favorite exercise & why? I love squats! There are so many variations which target so many muscles at once. Great all around toner!

A fun fact about you: I won the 2006 South Florida NPC Teen Figure title

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Topic: Skin

How do I minimize breakouts on my face when I’m sweating during working out? Ideally, you want to remove your makeup prior to working out to prevent the product from being absorbed and clogging up your pores. Thick headbands are a chic way to prevent sweat and hair from going in your face. Make sure to wash your face after the gym as well, and don’t touch your face until you wash your hands!

How do I minimize breakouts elsewhere (chest/back)? Wear workout clothes that wick sweat away and that don’t have abrasive material. Rubbing from movement may cause ingrown hairs and/or may trap sweat in your pores causing icky breakouts.

My skin is always dry- what can I do to replenish it? Use a gentle cleanser that is occlusive. Occlusive products will trap moisture in the skin. Glycerin is an occlusive ingredient that causes water to be attracted to skin and is natural (usually vegetable source). Burt’s Bees’ Soap Bark and Chamomile Deep Cream Cleanser are great for removing make-up and impurities. Plus it has menthol, leaving you with a clean feeling without dryness! Lancome’s Galatee Comfort is my all-time favorite for super dry skin. It’s extremely gentle and can be used with or without water. Your skin feels like a cloud after use!

Is there a face wash, lotion, crème that you suggest to girls who workout 5-6 days per week? For girls with Normal skin types, Alba makes a great line of products. Their Pineapple Enzyme cleanser is light yet extremely effective for very active girls. For day lotions, make sure it has SPF regardless of your skin tone, such as Origin’s Have a Nice Day lotion. For night time, choose a cream that replenishes such as Origin’s A Perfect World which is full of antioxidants including White Tea or Origin’s Make a Difference cream for super dry skin.

What should I do if I have a blemish that isn’t quite ready to be messed with? Is it ok to poke at my face? NO! Touching your face will make it worse, especially poking and prying at it. This adds even more bacteria to the area which could seep in and make it worse. Use a spot treatment serum overnight such as Murad Acne Spot Treatment. 9 times out of 10, it’ll be gone the morning.

Topic: Hair

Are hair-ties a bad thing? I have to pull my hair back while exercising but is there a better option? Am I ruining my hair by pulling it tight? Unfortunately, hair ties do damage hair, especially color treated hair. The tighter you make that pony tail and the more you squeeze it to tighten it, the more chances of breakage or fraying. If you have thick hair, using old-school cloth or silk scrunchies are much less damaging. Sorry ladies, you’ll have to sacrifice a bit of style. Another option is to clip it, however, if you have super thick hair, scrunchies will be your best bet.

How can I go from sweating to shower to work-ready in 30-40 minutes or less?

Dry shampoo is a fit girl’s best friend. Right before a shower, blow dry the roots a little bit then spray dry shampoo (Ojon Rub-Out Dry Shampoo) on them. Rub it in a bit, then hop in the shower. Once you’re out, brush the dry shampoo through and style in a sleek bun or low pony tail. For makeup, multi-purpose products really save on time. Apply a tinted moisturizer with SPF all over face (Tarte Smooth Operator), then apply an all-in-one eyeshadow/cheek and lip color (Stilas One Step Prime Color) to apples of cheeks, eye-lids, and lips to give a pop of color. Top it off with a couple of coats of a mascara and wa-la! What workout?

Is there a certain brand of shampoo/conditioner that is better to maintain minimal split ends and to calm my fitness hair? Go for gentle shampoos and conditioners, especially those who have color treated or coarse hair. Go for shampoos that are sulfate free, which are generally the most gentle. I also recommend using a super deep conditioning treatment once a week (such as Bumble and Bumbles Deeep) and leaving it on for 20 minutes in the shower while you wash up and/or shave.

I swim alot and wanted to know what the best tip dealing with my hair would be? Swim cap? If you plan on frequenting the pool, go for the swim cap. Looking like an old lady will be worth the health of your hair.

Topic: Make-Up

Is it awful to workout with make-up on? Yes and no. If you tend to sweat a lot, then I recommend removing your make-up. If you tend not to sweat much, you may be able to get away with it once in a while, but it’s always best to just workout with a clean face.

I’m going to the gym and I don’t want to apply a huge amount of make-up but I want to still feel good about myself, what could I put on my face to make me still look “presentable” ? A coat of mascara and a dab of concealer under your eyes is the maximum I recommend for those off-days. Otherwise, don’t worry about looking good at the gym. Everyone is there to work out, not look pretty!

I’m doing a fitness shoot and I’m doing minimal lifting and holding exercises- what make-up do you suggest I wear for the day of the shoot? First, you want to make sure your skin is hydrated and primed. Choose a good, thin day moisturizer without SPF. Depending on lighting (sunlight or indoor), choose a medium to full coverage foundation (such as Make Up Forever HD Foundation). Dab concealer 1-2 shades lighter than your skin tone underneath the eyes from the inner corners to nearly three quarters outwards, blending well, such as Laura Mercier Secret Camoflauge which comes with two colors: one coral based to counter blue/purple undertones from bags, and a light flesh tone to highlight. Dust your face with a setting powder (Make Up Forever HD Microfinish). Use an eye shadow primer to enhance the colors and make them last (Urban Decay Primer Potion is amazing). Keep the eye shadow natural looking by using neutral tones such as tans, creams, and light taupe-y browns. A black or dark brown kohl liner along the top lash line will look more natural than a liquid liner yet add some nice definition. Apply a few coats of thickening mascara (Diorshow Iconic or MAC Haute & Naughty) – natural false lashes are optional. Line the lips with a pencil the same color as your lips. Lipstick and gloss should be similar to your natural color, with a hint of pink or peach, along with the blush which should be applied on the apples of the cheek and blended up the length of your cheek bone. You may also lightly apply a bronzer where the sun hits naturally – forehead, bridge of your nose, along with underneath your jaw line, and your décolletage, and shoulders. Gorgeous!

Any other advice you’d like to give:

Great makeup starts with great skincare. Invest time in developing a routine and make it a habit. Even if you begin with just making sure you wash your makeup off every night and applying a moisturizer!

Active Time: 15 minutes

Total Time: 4 hours

Recipe Ingredients

1 box (3 oz) wild strawberry gelatin

1 cup each strawberries, blueberries and raspberries

2 cups prepared vanilla pudding

Recipe Preparation

Planning Tip: Can be made through Step 4 up to 2 days ahead.

1. You’ll need five 10-oz glass or plastic glasses.

2. Prepare gelatin in a 2-cup glass measure as box directs. Refrigerate, occasionally stirring gently (try not to create bubbles), 30 minutes or until consistency of egg whites.

3. Meanwhile, stem and hull 1/2 cup strawberries; cut in small pieces Combine with 1/2 cup each blueberries and raspberries. Divide fruit mixture among glasses.

4. Add gelatin and gently stir with a skewer to incorporate berries so some are suspended in the gelatin (don’t overstir). Refrigerate 3 hours or until set.

5. Spoon pudding on gelatin. Stem, hull and slice remaining strawberries and mix in a bowl with remaining blueberries and raspberries; spoon over pudding

Yield 5 parfaits

Amount Per Serving

Calories 207

Total Fat 3g

Saturated Fat 1g

Cholesterol 0

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Banana Nut Chocolate Chip Bread

This banana quick bread is full of chocolate chips and toasted heart-healthy walnuts so you get a taste of nuts and chocolate in each bite. This version reduces the fat substantially and uses nonfat buttermilk to make the results extremely moist and tender.

Servings: 12 servings

Prep: 25 mins

Total: 1 hr 15 mins

Ingredients

1 1/2 cups  whole-wheat pastry flour, (see Ingredient Note) or whole-wheat flour

1 cup  all-purpose flour

1 1/2 teaspoons  baking powder

1 teaspoon  ground cinnamon

1/2 teaspoon  baking soda

1/4 teaspoon  ground nutmeg

1/4 teaspoon  salt

2   large eggs

1 cup  nonfat buttermilk, (see Tip)

2/3 cup  brown sugar

2 tablespoons  butter, melted

2 tablespoons  canola oil

1 teaspoon  vanilla extract

2 cups  diced bananas

1/2 cup  chopped toasted walnuts, (see Tip), plus more for topping if desired

1/2 cup  mini chocolate chips

Directions

1.     Preheat oven to 400 degrees F for muffins, mini loaves and mini Bundts or 375 degrees F for a large loaf. (See pan options, below.) Coat pan(s) with cooking spray.

2.     Whisk whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda, nutmeg and salt in a large bowl. Whisk eggs, buttermilk, brown sugar, butter, oil and vanilla in another large bowl until well combined.

3.     Make a well in the dry ingredients and stir in the wet ingredients until just combined. Add bananas, walnuts and chocolate chips. Stir just to combine; do not overmix. Transfer the batter to the prepared pan(s). Top with additional walnuts, if desired.

 4.     Bake until golden brown and a skewer inserted in the center comes out clean, 22 to 25 minutes for muffins or mini Bundts, 35 minutes for mini loaves, 1 hour 10 minutes for a large loaf. Let cool in the pan(s) for 10 minutes, then turn out onto a wire rack. Let muffins and mini Bundts cool for 5 minutes more, mini loaves for 30 minutes, large loaves for 40 minutes.

 Pan options: 1 large loaf (9-by-5-inch pan) 3 mini loaves (6-by-3-inch pan, 2-cup capacity) 6 mini Bundt cakes (6-cup mini Bundt pan, scant 1-cup capacity per cake) 12 muffins (standard 12-cup, 2 1/2-inch muffin pan)

Tips:
Ingredient note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer.

Tips: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

To toast chopped walnuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

MAKE AHEAD TIP: Store, individually wrapped, at room temperature for up to 2 days or in the freezer for up to 1 month.

Nutrition Facts: Calories 233, Total Fat 11 g, Saturated Fat 3 g, Monounsaturated Fat 3 g, Cholesterol 41 mg, Sodium 184 mg, Carbohydrate 40 g, Fiber 3 g, Protein 7 g, Potassium 178 mg.

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Lemon-Walnut Chicken

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 4 servings

Ingredients
2 tablespoons very finely chopped parsley*
2 tablespoons very finely chopped toasted walnuts*
1/4 teaspoon finely grated lemon zest
4 medium skinless, boneless chicken breast halves, pounded to 1/2-inch thickness
2 teaspoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon extra virgin olive oil
3 tablespoons diced shallots
1/4 cup low-sodium chicken broth
1 tablespoon fresh lemon juice, plus lemon wedges for serving
1 1/4 cups brown basmati rice, steamed

Directions
1. In a small bowl, mix together the parsley, walnuts, and lemon zest. Dust the chicken with the flour and season with the salt and black pepper.
2. In a very large skillet (or two medium-large skillets), heat the olive oil over medium heat. Add the shallots and saute until they begin to turn translucent, 1 minute. Push the shallots to one side of the pan, add the chicken breasts, and cook until golden, about 2 minutes per side.
3. Pour the chicken broth and lemon juice into the pan. Cover, and let simmer over low heat until the juices run clear when the chicken is pierced, 3 to 4 more minutes.
4. Use tongs to transfer the chicken to a serving dish, leaving the liquid and shallots in the pan. Bring the liquid to a boil over medium heat and stir until thickened, 1 minute. Stir in the parsley mixture. Pour the sauce over the chicken and serve over the rice with the lemon wedges.
*Use a mini food processor to reduce chopping time.

Nutrition facts per serving: 293 calories, 36g protein, 19g carbohydrate, 8g fat (1.3g saturated), 2g fiber

On that note – here’s my before & after to take you a step further into my life and make it known that I do understand what it feels like to want to lose 40-50lbs, what it feels like to have clothes not fit, & what it feels like to hate what you see in the mirror. But just as I had faith in myself to change my lifestyle- I have faith in all of you. 2011- watch out !

  Keep up the hardwork ladies! (& gents)