Happy New Year

Wishing you and yours a VERY Safe and Happy New Year!!!

Ratatouille

Serves 6

Ingredients:

1 small eggplant, cut into 1" pieces
1 red bell pepper, cut into 1" pieces
1 zucchini, cut into 1" pieces
1 yellow squash, cut into 1" pieces
1 (14-1/2) oz) can of diced tomatoes
1/2 cup chopped fresh basil leaves
1/2 tsp dried oregano
3/4 tsp salt
1/4 tsp sugar
1 Tbsp Olive Oil
1 onion, thinly sliced
3 cloves garlic, minced
2 Tbsp. Parmesan shavings

Directions:

1, Heat oil in Dutch over over medium high heat.
2. Add onion, garlic, and cook, stirring occasionally, until softened, about 5 minutes. Add eggplant and bell pepper, cook, stirring frequently, until peppers have softened, about 5 minutes.
3. Stir in zucchini, squash, tomatoes, salt, oregano, and sugar; bring to boil. Reduce heat and simmer, covered, stirring occasionally, until vegetables are tender and flavors are blended, about 20 minutes.
4. Remove from heat; stir in basil. Sprinkle with Parmesan.

Nutritional Info per serving:

88 calories
3g fat
1g saturated fat
2mg cholesterol
444mg sodium
13g carbohydrate
5g dietary fiber
4g protein

A "New You" in the New Year!

January tends to be the most popular time of year for people to make resolutions to improve their lives. However, any time of the year is a good time to make a positive change. What does this coming year hold in store for you? Do you realize that you DO have control of it? Is this the year that you get into shape? Is this the year that you take your body and health to a whole new level? Is this the year that you "pay it forward" and help someone else do the same thing?

Beginning January 1, I am challenging you for the next month to exercise and eat healthy, well balanced meals. Why put off something that you can start now. Since January has 31 days, let's set our goal for 21 days following this plan. If you can do all 31 days, even better!!!! Can you imagine how much better YOU will feel and look after 1 month participating with me!? By the time that February rolls around, we will be one step closer to achieving our final goals.

If you are new to this blog, be sure to check out the rest of it for recipe ideas, and exercise and health information. If you need help in finding an exercise program, want meal ideas or want to help others like I do, be sure to check out my website or contact me for more information at laura@exercise2day.com.

Delicious Holiday Shakeology Recipes

Get into the spirit—and your skinny jeans—with these delicious Holiday Shakeology recipes:

Thin Mint Treat
1 scoop chocolate Shakeology
1 1/2 cups cold water
1 tsp peppermint extract
1 cup ice (or to taste)
Blend till frothy and enjoy!

Nutrition Info:
152 calories
17 grams protein
17.5 grams carbohydrate
3 grams fiber
1 gram fat

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Fall Egg Nog or "Shake Nog"
1 scoop chocolate Shakeology
1 cup low-fat eggnog
1/2 cup cold water
1/4 tsp pumpkin spice
1 cup ice (or to taste)
optional: 1/2 tsp fresh whipped cream (if you're really festive!)
Blend till frothy and enjoy!

Nutrition Info (w/out Whipped Cream):
321 calories
23 grams protein
47 grams carbohydrate
3 grams fiber
5 gram fat

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Pumpkin Pie
1 scoop chocolate Shakeology
1 cup rice, soy, almond, or low-fat milk (plain or vanilla)
1/2 cup canned pumpkin, unsweetened
1/2 tsp. cinnamon
1/2 tsp. nutmeg
Ice (optional)
You can substitute pumpkin pie spice for the cinnamon and nutmeg or add more pumpkin for a thicker shake.

Nutritional Information (with low-fat milk):
Calories: 284
Protein: 27 g
Fiber: 7 g
Carbs: 40 g
Fat Total: 3.5 g
Saturated Fat: 2 g

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Cranberry Relish Surprise
1 scoop greenberry Shakeology
2 cups cold cranberry juice
7 segments mandarin orange
1/4 cup cold water
1/2 cup ice (or to taste)
optional: orange zest twist for garnish
Blend till frothy and enjoy!

Nutrition Info:
315 calories
17 grams protein
51 grams carbohydrate
4 grams fiber
1 gram fat

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Chocolate Almond Butter:
1 scoop chocolate Shakeology
1 scoop vanilla whey protein powder
1 1/2 cups cold water
1 Tbsp. almond butter
1 tsp vanilla extract
2 cups ice

Nutritional Information:
405 calories
14 gram fat
27 gram carbs
46 gram protein
7 gram fiber

Wishing you a Very Merry Christmas!

7 Common Factors of Successful Weight Management

By Michelle Chichester

You're working hard to lose the weight and get in shape. You bought P90X®, ChaLEAN Extreme®, Slim in 6®, Hip Hop Abs®, or fill in the blank. For some people, the results they've worked so hard for slowly disappear as bad habits return. Some wonder how "those thin people" can stay that way all the time.


In 1993, the National Weight Control Registry (NWCR) was founded to study the behaviors of "successful losers." Those studied lost an average of 72 pounds, with a minimum weight loss of 30 pounds, and were able to keep the weight off for at least 5 years. Looking at various studies on obesity, the researchers found 7 common factors among those who were successful in maintaining their weight loss.

Eating a low-calorie, low-fat diet. Those studied ate an average of 1,385 calories per day (plus or minus 557), with an average of 26.6 percent coming from fat. Although 26.6 percent from fat may seem high to you, it is lower than the typical American's diet, which consists of simple carbs and ready-to-eat, low-cost processed food. Also, the researchers found that fast food visits were limited to less than ONE per month (step away from the fries!).

Participating in a high level of physical activity. Those studied burned an average of over 2,600 calories per day. This calorie burn came from doing normal, everyday physical activity, including a lot of walking. In fact, over 75 percent of the participants included walking as a form of exercise, with 48 percent of the total participants adding walking to other forms of exercise. Think it can't be done? The next time you go somewhere, try parking a little farther away and walking, take the stairs instead of the elevator, get off the bus or subway one stop sooner, or walk the dog around the block the next time you want to reach for a snack. It's a great way to get in a little more exercise time.

Limiting TV viewing. I heard something great the other day. Someone said that they had always made excuses about not having enough time to exercise. Yet, they always fit in 3 hours of TV viewing every night. Instead of plopping down in front of the TV at night, try to find other things to do. Why not take this time to pop in your favorite exercise DVD? Take a walk with your kids, read a book, or take a class. Not only will it get you moving, it also stimulates your brain in a way that TV viewing can't. It can also kill that urge for mindless snacking while watching TV.

Eating breakfast. Those studied rarely skipped breakfast. After "fasting" all night, your body actually needs the energy that a healthy breakfast can provide. Eating breakfast makes you less likely to grab that pastry in the kitchen at work or run out for fast food at lunchtime. It also keeps your metabolism going, so that your body doesn't shift into the "protect and conserve all fat" mode.

Maintaining dietary consistency. To the successful weight losers (or winners!), "diet" is not a bad word. They are always consistent with how many calories they are eating. There is no "cheat" day or falling off of the wagon during holidays or vacations.

Maintaining a high level of dietary restraint. This goes along with factor #5. Those who are successful at weight loss are always conscious about the types of foods that go in their mouths. When you are trying to maintain your hard-deserved weight loss, be conscious of the types of foods you are eating. One hundred calories of your favorite candy treat are not the same as 100 calories of a protein shake. But, if you "mess up," don't beat yourself up. Those who are successful at keeping the weight off jump right back in where they left off, which leads us to the last common factor . . .

Frequent self-weighing. Seventy-five percent of those looked at by the NWCR weighed themselves at least once a week, with almost half (44 percent) weighing in every day. This allowed them to keep track of any weight gain (or loss) and to address it before it became a "big" problem. Also included in this self-monitoring behavior was the continued counting of calories and fat grams. This continued "reinforcement" goes a long way toward keeping you on track for a slimmer today and healthier tomorrow.

Sources: Butryn, M.L., et al. Obesity (Silver Spring). 2007; 15:3091–3096.; Catenacci, V.A., et al. Obesity. 2008; 16:153–161.; Gorin, A.A., et al. International Journal of Obesity. 2004; 28:278–281.; Klem, M.L., et al. American Journal of Clinical Nutrition. 1997; 66:239–246.; Klem M.L., et al. Health Psychology. 1998; 17:336–345.; Phelan, S., et al. Obesity (Silver Spring). 2007; 15:2470–2477.; Wyatt, H.R., et al. Obesity Research. 2002;10:78–82.

Laura's Christmas Breakfast Casserole

Prep Time: 20 Min Cook Time:1 Hr 30 Min Ready In: 9 Hrs 50 Min

Yield: 8 servings

Ingredients:
1 pound ground turkey sausage
1 teaspoon mustard powder
1/2 teaspoon salt
2 cups eggbeaters or 4 eggs, beaten
2 cups fat free milk
6 slices wheat bread, toasted and cut into cubes
8 ounces mild 2% Cheddar cheese, shredded

Directions:
Crumble sausage into a medium skillet. Cook over medium heat until evenly brown; drain. In a medium bowl, mix together mustard powder, salt, eggs and milk. Add the sausage, bread cubes, and cheese, and stir to coat evenly. Pour into a greased 9x13 inch baking dish. Cover, and chill in the refrigerator for 8 hours, or overnight.
Preheat oven to 350 degrees F (175 degrees C). Cover, and bake 45 to 60 minutes. Uncover, and reduce temperature to 325 degrees F (165 degrees C). Bake for an additional 30 minutes, or until set.

Get a FREE coach to help you!

Ready to sign up for your FREE coach? Click here.

Beachbody Opportunity Webinar

Come listen to a Team Beachbody Opportunity Presentation. Do it from the comfort of your home with no obligation and no pressure.

When: Thursday, the 17th at 8:30pm EST.

Registration Web Link: https://www2.gotomeeting.com/register/131550419

Grape Smoothie

Here's another GREAT way to incorporate fruit into your day....

2 cups seedless red grapes
1 cup plain nonfat yogurt
1 cup 2% reduced fat free milk
3 tablespoons honey

Combine all ingredients into blender. Cover and blend until smooth.

Serves 3

Nutritional facts per serving: 180 calories, 2g fat, 7g protein, 38g carbohydrates, 0g fiber, 85mg sodium

Meet Coach Pharmicist Joe!

Joe is a 34 year old pharmacist and says that he is in the best shape of his life thanks to Beachbody and his use of P90X. In the beginning, he was very skeptical but stuck with it. After 3 rounds of P90X, Joe feels that he has come a very long way in his fitness journey. Because he wants to do more and reach another goal, Joe is going to start INSANITY in January. This time though, Joe plans on following the nutrition guide to a "T". That was one of the things he did not do when using P90X. With a proper meal plan and the INSANITY workout, Joe will be on his way to achieving his next goal. Want to learn more about Joe and read about his P90X journey, or have Joe coach you? Visit his website here.

Twilight and New Moon Stars do P90X!

Any celebrity/sports figure endorsements are purely organic. Beachbody DOES NOT pay for these endorsements!

Check out how these popular celebrities got into shape!



-TAYLOR LAUTNER (Jacob Black) from Twilight and New Moon does P90X!
Read story HERE. Read/order P90X HERE, plus get a FREE fitness coach!



-KELLAN LUTZ (Emmitt Cullen) & PETER FACINELLI (Carlisle Cullen) from Twilight and New Moon do P90X! Read story HERE. Read/order P90X HERE, plus get a FREE fitness coach!

Reduce, lift, and shape your booty...Brazil Butt Lift® has arrived!

Trainer to world-famous supermodels, Leandro Carvalho combines Brazilian dance, cardio, and his own signature lower-body sculpting moves to lift, firm, and shape your behind for a rear view you've only dreamed about.

Reduce, lift, and shape your booty with Brazil Butt Lift®!

Leandro's proven TriAngle Training method works all three major muscles of the buttocks from multiple angles to reduce your hips and saddlebag area, slim your thighs, and lift your butt without bulking up your thighs. You can even customize the workout plan to turn your current shape into the one you've always wanted.

Enjoy all this . . .

5 Booty-blasting workouts:

BUM BUM: Leandro's signature workout (named after the Brazilian slang for "butt" and pronounced "boom-boom") combines fat-blasting cardio with the best lower-body sculpting moves you've ever tried. (35 min.)

HIGH & TIGHT: Focus on all those stubborn trouble zones: the hips, glutes, and saddlebags. Leandro uses his secret weapons—the Booty Resistance Band and ankle weights—to lift your butt to new heights. (35 min.)

SCULPT: In this video, Leandro takes you through a total-body workout with a sexy Brazilian twist, to sculpt your entire body while focusing on your glutes. Look like a sexy supermodel—lean and toned, without the bulk. (50 min.)

CARDIO AXE: Feel like you're dancing in the streets of Brazil with Leandro's signature axe (pronounced "ah-shay"), a fat-burning, cardio-blasting, dance-based workout that delivers all-over slimming results fast. (30 min.)

TUMMY TUCK: Leandro's surefire way to get flat, sexy abs in just 15 minutes. (15 min.)

Tools to help you shape your booty:

BOOTY MAKEOVER GUIDE: This booklet includes the Booty Blueprint to help you determine your current shape and the Booty Makeover Calendars customized to your particular shape so you know which workout program to follow to achieve your desired shape.

FAT-BURNING FOOD GUIDE: This easy-to-follow meal plan was created by a nutritionist and is filled with mouth-watering, Brazilian-inspired recipes that will help you slim down without sacrificing flavor.

BOOTY BASICS: In this introductory video, Leandro shares his TriAngle Training secret, signature moves, and tips on proper form to help you get the most out of the program.

TRIANGLE TRAINING WORKOUT CARDS: These cards contain step-by-step instructions on Leandro's signature moves. Take them with you to create your own workout-on-the-go.

MEASUREMENT TRACKER CARD AND TAPE MEASURE: Watch the inches melt away as your entire body transforms.

PENCIL: See if you pass the pencil test before you start the program. Test again every 30 days, and watch your butt lift.

Plus, added bonuses:

6-DAY SUPERMODEL SLIMDOWN: Jumpstart your booty transformation with the same 6-day SlimDown plan used by Leandro's supermodel clients before a photo shoot.

BOOTY RESISTANCE BAND: This latex band, Leandro's secret weapon, gives an extra boost of lower-body resistance to sculpt those hard-to-reach areas. It will bring you even faster results.

BUM BUM RAPIDO : This extra bonus workout is the express version of Leandro's signature workout, "Bum Bum," for when you're short on time.

FREE ONLINE SUPPORT: Get free 24-hour access to the Team Beachbody® online community. Chat with fitness experts, access the message boards, and meet other Brazil Butt Lift workout buddies. You can even schedule your workouts in advance, and track your progress in the WOWY SuperGym®.

Leandro is so sure you'll love Brazil Butt Lift and your new and improved behind that he's giving you his 30-day money-back guarantee. If you're not 100% satisfied for any reason, just return it within 30 days for a FULL refund of the purchase price less shipping and handling.

Consult your physician before beginning any exercise program.

New Year, New You Goals

The year is coming to a close and with that, there will be folks who are deciding what their resolutions for the next year should be. You may be one of them. If better health or weight loss is on your list, I am asking you to join me on January 1 to start or continue your journey. On January 1, I plan on starting INSANITY! Decide what program or exercise routine you want to do and let me know. Let's help hold each other accountable so that we are one step closer to meeting our goals.

Come shopping with me!

If you are one of my readers who lives locally, I wanted to share an event that takes place tomorrow, Saturday, December 5th. Get all of your shopping done in one place.

9a-2pm - Oil City YWCA Sweet Treats
9am-4pm - A Victorian Christmas Bazaar at the Oil City Knights of Columbus and includes live entertainment

At these events, you will find crafts, baked goods, and a large variety of home based businesses who have put together specials, gift baskets, cash and carry, etc. to make your shopping experience as easy as can be. Stop by my booth and say hello to me and Coach Amy!

The Ins and Outs of Dining Out

By Denis Faye

One sad thing about learning how to eat healthfully is that dining out takes on a whole new, much darker dimension. What was once a bliss-filled, belt-notch-loosening pleasure becomes an exercise in culinary terror. Servings are Matterhornesque in size. Supertankers of soda abound. Fries come with your order whether you want them or not. Nary a veggie can be seen for miles.

It's a tough slog, but not insurmountable. We're here to help.

There are a few tricks to consider. But before we start, remember that, even with all the care in the world, restaurant dining is still fraught with danger. It's just not something you should do all the time if you're trying to live a healthy lifestyle. There's a reason diner food tastes so good. The powers that be take every opportunity to shove as much sodium and fat into their food as they can because, sadly, that's what most people find yummy. What you make at home is almost always going to be healthier.

But when you are out, here are a few pointers.

Make smart choices. Almost every menu has grilled chicken or fish hidden in it somewhere. That's what you're looking for. Look for words like "grilled," "broiled," or "steamed." Avoid "sautéed" and "fried" like the plague.
Skip the appetizer. "Appetizer,"by definition, means a little food meant to get your appetite going. This may have been chic in ancient Rome, where purge buckets were also quite popular, but obviously, most Americans don't need their appetites increased.

Eat a salad. Greens are also a great option, but remember that all salads are not created equal. A restaurant tuna salad, for example, is probably going to be a mayonnaise nightmare. Watch out for bacon and croutons. Finally, ask for your dressing, which should be vinaigrette, on the side and just put a tablespoon or two on there.

Side dishes in your mouth mean sidecars on your thighs. You don't need fries, a baked potato, or coleslaw. If that's all that's available, just go without. Even if not on the menu, most restaurants will usually bring you a side of fruit or steamed veggies if you ask.

No bread. There's just no nutritional value here. It's all empty carbs. If buttered, it's carbs and artery-clogging saturated fat. If you take anything away from this article, please make it this: Don't eat the bread. You just don't need it.

Eat half. America, for the most part, finds value in volume, so restaurants do their best to cater to that. They feel the more they give you, the happier you'll be. But remember, nobody's got a gun to your head. You don't have to eat all that pasta. In fact, 99.9% of the time, you'll be fine with half. So when you order, ask for a doggy bag and, when your order comes, chop it in half and dump half of it in there. Close the bag. It's gone. Don't even think about eating it now. If you ordered wisely, it'll be a fine lunch for tomorrow.

No soda? No duh! For those of you whimpering out there because, for some weird reason, the idea of water with a meal is abhorrent, go for iced tea. Because tea is caffeinated, and therefore a diuretic, it shouldn't replace regular water, but it is calorie free (provided it's unsweetened) and it doesn't have any weird artificial sweeteners in it, so drink up!

Dessert? You're joking, right? Really, though, if it can't be avoided, maybe suggest that everyone at the table split a desert. That way, everyone gets a taste of something sweet, but nobody pigs out.

Your Scale Doesn't Tell the Whole Story

By Whitney Provost

When it comes to weight loss, the scale can be a good measure of progress, particularly if you have a lot of weight to lose. But if you place too much emphasis on your weight and not enough on your body composition (the ratio of fat to lean muscle), you're only getting half the story. Plus, dreading your weigh-in or obsessing over the number on the scale is unproductive and can lead to unhealthy behaviors such as bingeing or starving yourself. Losing pounds doesn't always mean losing fat. Here's why the scale can be misleading.

The scale doesn't tell you how much fat you have. Your scale does exactly what it's supposed to—it tells you how much you weigh. But in addition to measuring your weight, the scale weighs bone, water, muscle, organs, and undigested food. When the number on the scale goes up or down, it doesn't represent only fat loss or muscle gain. It measures fluctuations in glycogen (stored carbohydrates) and water, and it even measures how much that breakfast you ate weighs.

*You may wonder about scales that claim to measure your body fat. These send small electrical currents up one leg, through your pelvis, and down the other leg to determine your body's density. Then a formula is used to estimate your body fat. The problem with these scales is that they're notoriously inaccurate. However, they are usually consistent in their readings, so they can be helpful as a measuring tool. Even though the body fat reading might be off by as much as 5 or 10 percent, if the number trends downward over time, you know you're on the right track.

•The scale can't tell if you've gained muscle. A pound of muscle is like a brick, small and compact. A pound of fat is like a fluffy feather pillow, bulky and lumpy. When you gain muscle and lose fat, your body gets smaller and tighter. Building muscle also makes it possible to drop clothing sizes without a big change in weight. Perhaps after a 90-day fitness program, the scale says you lost 7 pounds, which may not sound like much. But what if you actually lost 12 pounds of fat and gained 5 pounds of muscle? That's a remarkable improvement in your body composition, but you wouldn't know it if you only used your regular bathroom scale to track your progress.

•You didn't really gain 5 pounds of fat overnight. You may step on the scale one morning and shriek in disbelief because the number is five digits higher than it was the day before. Stop panicking. Unless you ate an extra 17,500 calories the previous day, you didn't gain fat (a pound of fat is equivalent to 3,500 calories). Your scale is registering water, stored carbohydrates, and food. Also, cheap bathroom scales may have measurement errors, giving slightly different readings even when you're at exactly the same weight.

•Your body's water levels are constantly changing. The scale can move up or down depending on how much water you drink, how much salt you consume, how much you sweat, and how many carbohydrates you eat. An average person can see a daily fluctuation in water weight of about 2 pounds, without any changes to diet or exercise habits. These fluctuations do not signify fat loss, and watching the scale move up and down every day can be frustrating for many dieters.

If you're trying to achieve a healthy weight and improve the way you look, you should focus less on what the scale says and more on developing the good habits that will produce results. To get lean and strong, with low body fat and nice muscle tone, there are three things you should do:

1.Cardio plus weight lifting (or other resistance training). Cardio workouts raise your heart rate to help you improve your fitness level, burn calories, and shed fat. Resistance training builds muscle, which boosts your metabolism and helps you burn even more calories. Fitness programs like P90X®, ChaLEAN Extreme®, and RevAbs™ all use cardio plus resistance training to improve muscle mass and burn fat.

2.Healthy diet. No matter how much you exercise, you'll never reach your fat-loss goals if you don't follow a healthy diet consisting of protein, vegetables, fruit, and whole grains. The right foods in controlled portions will fuel your body as it shrinks.

3.Track your progress. If you don't use the scale, you need to do something else to check your progress.

•One of the best ways to keep track of your changing body is to use a tape measure. Record your chest, waist, hip, thigh, arm, and wrist measurements in a journal or the guidebook that comes with your workout program. Update the measurements every 30 days to see how your body changes.
•Pictures are also good indicators of progress. Have someone take front, side, and back photos of you every 30 days and keep these with your body measurements.
•Body fat testers can also be used regularly to track your fat loss. Monitoring your progress with tools other than the scale will give you a more realistic assessment of your weight loss success.
•Hydrostatic (underwater) testing and DEXA (X-ray) scans use advanced technology to measure your body fat with a high degree of accuracy. An Internet search can help you find testing centers in your area.
•Notice how your clothes fit. This is a foolproof way to prove that you're losing weight. If your clothes are getting looser, your body is shrinking, even if you don't see a big change in the mirror yet.

Too many people are slaves to the scale. They can't resist weighing themselves, only to feel guilty, angry, or demoralized when the numbers don't move down quickly enough. If you're one of those people whose weigh-ins lead to loss of motivation or a feeling of helplessness, then you need to reconsider using the scale for your progress checks. Success is more than just a number.

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