21 day Fix

I have been on the 21 Day fix regimen now for 6 days. I have to say I was skeptical at first on this new found container eating.  My first few days I was experiencing low energy and headaches.  I have over come those and am not completing week one.

Here are some of my recipes that I have used to get through week one:

Breakfast
2 eggs cooked over easy with 1 scoop Shakeology with bananas or strawberries  (red/purple)

Lunch
Egg Fried Rice
vegetables - onions, celery, carrot, cauliflower (green)
2 eggs  (red)
Brown Rice (yellow)

Dinner
Pork Chops (red)
Salad, tomato, cucumber, carrots (2 green) you can add nuts or dressing (orange)

Snack
Fruit or if I am feeling I want a "sweet" treat I will have another shakeology with fruit.

I am playing with more recipes so stay tuned this week as I try to incorporate different treats and more delicious food!

Of course, you can't control other people. Not even a little; not a smidge. Every man and woman is their own sailing vessel powered by their own thoughts, emotions, and imagination. You can't improve their smile, nor even add to their woes, unless, at some level, they let you. 

So, does that pretty much clear up the effect others can have on you? 

Gratitude and Appreciation

There is a difference between feeling gratitude and appreciation for something, and feeling attachment to something. Appreciation and gratitude are states of pure love, while attachment contains fear - fear of losing or not having what you are attached to. When it comes to something you want in your life, appreciation and gratitude attracts, and attachment pushes away. If you are feeling afraid that you will not get what you want, or losing what you have, then you have attachment.To remove the attachment, keep shifting yourself into a state of appreciation and gratitude, until you can feel that the fear has gone.

Little Soul in The Sun

(EXCERPT FROM “Conversations with God”)

There once was a soul who knew itself to be the light.

This was a new soul and so, anxious for experience. “I am the light” it said. “I am the light”

Yet all the knowing of it and all the saying of it, could not substitute for the experience of it. And in the realm from which this soul emerged, there was nothing but the light. Every soul was grand and every soul was magnificent and every soul shone with the brilliance of God’s awesome light. So the little soul was as a candle in the sun.

In the midst of the grandest light, of which it was part, it could not see itself, nor experience itself as Who and What it really is. Now it came to pass that this soul yearned and yearned to know itself. So great was it’s yearning that God one day said, “Do you know little one, what you must do to satisfy this yearning of yours?”

“Oh, what, God? What? I’ll do anything!” the little soul said. “You must separate yourself from the rest of us” God answered, “and then you must call upon yourself the darkness” “What is the darkness, o Holy One?” the little soul asked.

“That which you are not” God replied and the soul understood. And so this the soul did, removing itself from the ‘ All ‘ going even unto another realm. And in this realm the soul had the power to call into it’s experience all sorts of darkness. And this it did. Yet in the midst of all the darkness did it cry out, “Father, Father, why hast thou forsaken me?” God replied: “Even has have you, in your blackest times. Yet I have never forsaken you, but stand by you always, ready to remind you of Who You Really Are; ready always ready, to call you home.

Therefore be a light unto the darkness and curse it not. And forget not who you are in the moment of your encirclement by that which you are not. But do praise to the creation even as you seek to change it. And know that what you do in the time of your greatest trial can be your greatest triumph. For the experience you create is a statement of Who You Are – and Who You Want to Be.

Part 2

God said to the little soul, “You may choose to be any Part of God you wish to be. You are absolute divinity experiencing itself. What aspect of divinity do you now wish to experience as You?”

“You mean I have a choice”, asked the little soul. God answered, “Yes. You may choose to experience any aspect of divinity in, as and through you.”

“Okay,” said the little soul, “then I choose forgiveness. I want to experience myself as that aspect of God called complete forgiveness.” Well this created a little challenge, as you can imagine. There was no one to forgive. All God had created was perfection and love.

“No one to forgive?” asked the little soul, somewhat incredulously. “No one,” God repeated. “Look around you. Do you see any souls less than perfect, less wonderful than you?” At this the little soul twirled around and was surprised to see himself surrounded by all the souls in heaven. They had come from far and wide throughout the kingdom, because they heard that the little soul was having an extraordinary conversation with God.

“I see none less perfect than I!” the little soul exclaimed. “Who, then, shall I have to forgive?”

Just then another soul stepped forward from the crowd. “You may forgive me” said this friendly soul “For what?” the little soul asked. ” I will come into your next physical lifetime and do something for you to forgive,” replied the friendly soul. “But what? What could you, a being of such perfect light do to make me want to forgive you?” the little soul wanted to know. “Oh,” smiled the friendly soul, “I’m sure we can think of something.” “But why would you want to do this?”

The little soul could not figure out why a being of such perfection would want to slow down it’s vibration so much that it could do something ‘bad’. “Simple,” the friendly soul explained, “I would do it because I love you. You want to experience yourself as forgiving, don’t you? Besides you’ve done the same for me.” “I have?” asked the little soul. “Of course, don’t you remember?

We’ve been All Of it, you and I. We’ve been the Up and the Down of it, and the Left and the Right of it. We’ve been the Here and the There of it, and the Now and the Then of it. We’ve been the Big and the Small of it, the Male and the Female of it and the Good and the Bad of it. We’ve been the All of it.” “And we’ve done it by agreement, so that each of us might experience ourselves as the grandest part of God. For we have understood that… ‘In the absence of that which You Are Not, that which you Are, is Not’.

‘In the absence of cold you cannot be warm, in the absence of sad you cannot be happy. Without a thing called evil, the experience you call good cannot exist’. ‘If you choose to be a thing, something or someone opposite to that has to show up somewhere in your universe to make that possible.’ ” The friendly soul then explained that those people are God’s Special Angels and these conditions God’s Gifts.

“I ask only one thing in return,” the friendly soul declared. “Anything, Anything,” the little soul cried. He was excited now to know that he could experience every divine aspect of God. He understood now, The Plan. “In the moment that I strike you and smite you,” said the friendly soul, “in the moment that I do the worst to you that you could ever imagine – in that self same moment…remember Who I Really Am.” “Oh, I wont forget!” promised the little soul. “I will see you in the perfection with which I hold you now, and I will remember Who You Are, always.”

Heal Yourself with Writing

Our lives may be determined less by past events than by the way we remember them. Memory can be either disabling or enabling. Dr. Viktor Frankl, holocaust survivor and author of Man's Search for Meaning wrote that "…everything can be taken away from a man but one thing: the last of the human freedoms: to choose one's attitude in any given set of circumstances, to choose one's own way." What we think or imagine in fact is our reality, both individually and collectively. Healing and transformation is possible only through changing one's perspective from within. It is by making meaning out of memory that true healing and empowerment can occur. What story are you living? How do you choose to remember your story? The following allegory offers a clue. 

Two Wolves: A Native American grandfather is talking to his grandson about how he feels about a tragedy in their village. "I feel as if I have two wolves fighting in my heart. One wolf is the vengeful, angry, violent one. The other wolf is the loving, compassionate one." The grandson asks, "Grandfather, which wolf will win the fight in your heart?" The grandfather places his hand on his heart and replies, "The one I feed." 

Mercury Retrograde

What exactly is Mercury Retrograde?

By Sarah B. Weir

Is Mercury messing with you?Have you noticed that your carefully mapped out plans are going awry or your computer has been crashing at the worst possible moment lately? Maybe your credit card payment really did get lost in the mail. Have you and your best friend's daily e-mails suddenly turned sour? This spring's Mercury retrograde began on March 12 – so you could blame it all on your horoscope being out of whack.

And you could have an excuse for more annoyances. The planet doesn't do a U-turn until April 4.

Astrologists describe planet Mercury as the ruler of communication and transportation. Three to four times a year, it appears to stop in the sky and travel backward through the constellations of the zodiac for approximately three weeks. This retrograde motion spells bad news for all of us tech dependent, over-sharers who live, labor, and love in the age of high-speed connectivity.

Now would be a good time to send your inner control freak on an extended yoga retreat in Bali (since you will have to be home actually dealing with all the mess ups and misapprehensions). Astrologers recommend using Mercury retrograde as a kind of breather when you can reflect on your life and goals. It's a great period to let go of unnecessary activities and take a moment to think about yourself and your key relationships. Maybe consider what changes you might want to make in the future.

You can also use the downtime to evaluate your career rather than just spinning on the hamster wheel. Cleaning up your desk, reviewing old ideas, and organizing your files can help prepare you to make positive strides when Mercury does change its course. 

To minimize frustration during this period:

• Double check that you have everything you need before you leave the house. Keys? Wallet? Bag? Phone?
• Avoid making big decisions or signing contracts if you can.
• Finish half-done projects. Rather than taking on something new, tie up any loose ends.
• Hit "save" on your computer frequently and back up files.
• It's a great time to research making a significant purchase such as a home appliance or a car, but don't put any money down yet.
• Have a sense of humor. Mercury is known as the "trickster" and problems you encounter during this period probably aren't as dire as they seem.

The next Mercury retrograde will occur on November 6th-26th

Combating Emotional Vampires

Relationships are always an energy exchange. To stay feeling our best, we must ask ourselves: Who gives us energy? Who saps it? It's important to be surrounded by supportive, heart-centered people who make us feel safe and secure. It's equally important to pinpoint the emotional vampires, who, whether they intend to or not, leech our energy. 

To protect your sensitivity, it's imperative to name and combat these emotional vampires. They're everywhere: coworkers, neighbors, family, and friends. In Energy Psychiatry I've treated a revolving door of patients who've been hard-hit by drainers--truly a mental health epidemic that conventional medicine doesn't see. I'm horrified by how many of these "emotionally walking wounded" (ordinarily perceptive, intelligent individuals) have become resigned to chronic anxiety or depression. Why the blind spot? Most of us haven't been educated about draining people or how to emancipate ourselves from their clutches, requisite social skills for everyone desiring freedom. Emotional draining is a touchy subject. We don't know how to tactfully address our needs without alienating others. The result: We get tongue-tied, or destructively passive. We ignore the SOS from our gut that screams, "Beware!" Or, quaking in our boots, we're so afraid of the faux pas of appearing "impolite" that w! e become martyrs in lieu of being respectfully assertive. We don't speak out because we don't want to be seen as "difficult" or uncaring.

Vampires do more than drain our physical energy. The super-malignant ones can make you believe you're an unworthy, unlovable wretch who doesn't deserve better. The subtler species inflict damage that's more of a slow burn. Smaller digs here and there can make you feel bad about yourself such as, "Dear, I see you've put on a few pounds" or "It's not lady-like to interrupt." In a flash, they've zapped you by prodding areas of shaky self-worth.

This is my credo for vampires: Their antics are unacceptable; you must develop a successful plan for coping with them. I deeply believe in the merciful message of The Lord's Prayer to "forgive people their trespasses," but I'm also a proponent of preventing the unconscious or mean-spirited from trespassing against us. Taking a stand against draining people is a form of self-care and canny communication that you must practice to give your freedom legs. 

What turns someone into an emotional vampire? First, a psychological reason: children often reflexively mimic their parents' most unflattering traits. A self-absorbed father can turn you into a self-absorbed son. Early modeling has impact. Studies of Holocaust survivors reveal that many became abusive parents themselves. The second explanation involves subtle energy. I've observed that childhood trauma--mistreatment, loss, parental alcoholism, illness--can weaken a person's energy field. This energy leakage may condition those with such early wounds to draw on the vitality of others to compensate; it's not something most are aware of. Nevertheless, the effects can be extreme. Visualize an octopus-like tendril extending from their energy field and glomming onto yours. Your intuition may register this as sadness, anger, fatigue, or a cloying, squirrelly feeling. The degree of mood change or physical reaction may vary. A vampire's effects can stun like a sonic blast or make you! slowly wilt. But it's the rare drainer that sets out to purposely enervate you. The majority act unconsciously, oblivious to being an emotional drain. 

Let me tell you the secret of how a vampire operates so you can outsmart one. A vampire goes in for the kill by stirring up your emotions. Pushing your buttons throws you off center, which renders you easier to drain. Of all the emotional types, empaths are often the most devastated. However, certain emotional states increase everyone's vulnerability. I myself am most susceptible to emotional vampires when I feel desperate, tired, or disempowered. Here are some others: 

Low self-esteem 

Depression 

A victim mentality 

Fear of asserting yourself 

Addiction to people-pleasing 

When encountering emotional vampires, see what you can learn too. It's your choice. You can simply feel tortured, resentful, and impotent. Or, as I try to do, ask yourself, "How can this interchange help me grow?" Every nanosecond of life, good, bad, or indifferent, is a chance to become emotionally freer, enlarge the heart. If we're to have any hope of breaking war-mongering patterns, we must each play a part. As freedom fighters, strive to view vampires as opportunities to enlist your highest self and not be a sucker for negativity. Then you'll leave smelling like a rose, even with Major-League Draculas. by Dr. Judith Orloff [CD] Emotional Freedom By Orloff, Judith (Google Affiliate Ad)

Top 10 Mistakes You Make On The Elliptical Trainer

What to fix to maximize your calorie burn on the elliptical

Lisa Hoehn

Workout Mistakes That Slow Your Results

As the weather drops, more and more people head straight to one machine in their gym—the elliptical trainer. According to a report from the International Health, Racquet and Sportsclub Association, the number of users of elliptical trainers in health clubs grew sevenfold from 1997 to 2007. And while you may be proud of yourself for making it to the gym and squeezing in some cardio (and you should be!), taking a lackadaisical approach to your elliptical workout and casually spinning your legs while reading a magazine or watching TV isn’t doing yourself any favors.

Here, 10 mistakes you frequently make on the elliptical and how to fix them so you maximize calorie burn while adding fun to your ho-hum routine.

1. You don't enter your information

Most machines are calibrated for a 150-pound person—but personalizing your stats will help you get a more accurate calorie read. Aim to burn around 100 calories per 10 minutes, says Jennifer Cassetty, an exercise physiologist.

2. Your resistance is zero

You might feel like a million bucks stepping a mile a minute, but without resistance, you’re not going to see results, says Röbynn Europe, a personal trainer at Chelsea Piers in New York City. Make sure that you’re using enough resistance to push and pull through the stride. Then, continue at a moderate pace until you feel like you’ve done all you can do. “You shouldn’t feel like you have even 5 minutes left in you when you step off,” she says.

3. You're a sloucher

Standing up straight helps to lengthen your abs, giving you a chance to engage your core and even work your upper body muscles, Cassetty says. Certified personal trainer Neal I. Pire, MA, CSCS, president of Inspire Training Systems in New Jersey, recommends hopping on a machine with an upper body component so you can engage even more muscles—and blast more fat. Can't find a machine that lets you pump your arms? Let go: Some research suggests that leaning on machine armrests during exercise reduces calorie burning. 

4. Your machine sounds like it’s going to take off

If you can hear the purr of the machine while you’re exercising, it means that you’re going too fast without enough resistance—which means you’re not getting the most calorie burn out of your time, Cassetty says. Keeping a steady, moderate pace at a resistance that forces you to use your muscles will get, and keep, your heart rate up.

5. You don't change directions

Going backwards doesn’t just stop you from getting bored, it also changes which large muscle groups are working hardest, according to Europe. While moving forward fatigues your quads, backwards puts emphasis on your hamstrings and glutes. To max out the effect, sit back slightly, keeping your knees at a 90-degree angle as you stride.

6. You haven’t changed your workout in months

Intervals are a great way to break up the monotony of the machine and boost your calorie burn, says Europe. You can do this in one of two ways: Leave the resistance steady and change your pace (fast for 1 minute; moderate for 4) or maintain your speed and change your resistance (challenging resistance for 1 minute; moderate for 4).

7. You go until you can't feel your feet

One of the most common elliptical mistakes is putting too much pressure on your toes, which can make your feet go numb and cut your workout short. Instead, sit back into your heels, which allows large muscle groups to work harder and gives you the stamina to go for longer, according to Cassetty.

8. You don't work your upper half

Incorporate the moving handles two days a week to put your upper body to work, and hang on to the stable handles on the others, says Cassetty. When you’re working your arms and legs, try intervals—focus on your arms for 1 minute, then pump your legs for 4, and repeat through your workout.

9. You spin your way up a hill

Some models have a ramp incline, similar to a treadmill. But, unlike a treadmill, a large incline won’t increase the difficulty—instead, it’s easier for your legs to push and pull through the stride.

10. You're an elliptical junkie

As tempting as it may be to shoot straight to the elliptical every time you enter the gym, you should never be using one machine exclusively, says Europe. Supplement your routine with weight training and other cardio equipment, such as the rower. Making sure you incorporate variety keeps your body from getting used to a single movement and also continues to help you build muscle mass—which, in turn, will keep your metabolism boosted.

Read more: http://www.prevention.com/fitness/fitness-tips/worst-workout-mistakes-elliptical-trainer-machine#ixzz29rLqpaeB

Healthy Appetite Suppressant Tricks

Stop hunger with these strategies that stave off stomach growling:

Slash calories and you will drop pounds. Seems simple, right?

Just one problem: Your stomach inevitably stages a protest, rumbling until you give in. The reason, scientists say, is that when your body senses food is in short supply—even if you're restricting it on purpose—it goes on the offense, pumping out more of the hunger hormone ghrelin to coerce you to eat. But just because your gut is biologically anti-diet, it doesn't mean you're doomed to become a bottomless pit. Give these tricks a try, and before long your tummy won't just be quieter—it'll be a whole lot flatter too.

Rise and Shine with Protein

Nutritionists are always raving about lean protein, and for good reason: It keeps you fuller than other nutrients and takes your body more time to digest and absorb. But what you may not realize is that when you eat it also matters. A Purdue University study found that eating lean protein (such as Canadian bacon, egg whites, or low-fat yogurt) at breakfast keeps you satisfied longer than if you were to consume it at other times of the day. "Try to get at least one ounce (or 30 grams) of protein at breakfast," recommends Joan Salge Blake, R.D., a clinical associate professor of nutrition at Boston University.

Chow on Potatoes

The no-carb craze made spuds out to be dietary villains, but these starches actually have appetite-slaying superpowers. They contain a special type of starch that resists digestive enzymes. Because potatoes take a while to break down, they stay in your intestine longer, delaying the onset of hunger pangs, says Katherine Beals, Ph.D., R.D., a clinical associate professor of nutrition at the University of Utah. Have a baked potato with dinner (a medium spud is only about 100 calories) or better yet, try potato salad made with vinegar instead of fattening mayo; chilling cooked potatoes increases their hunger-busting abilities. Of course, potatoes cooked in a vat of oil (think French fries and chips) are still bad for your bottom line.

Embrace a Little Fat

Trimming all the fat from your diet can backfire. Oleic acid, an unsaturated fat found in olive oil, nuts, and avocados, helps quash hunger, according to a study in the journal Cell Metabolism. During digestion, it's converted into a compound that indirectly triggers hunger-curbing signals to your brain. Just watch your portions, warns Sari Greaves, R.D., a spokesperson for the American Dietetic Association. Unsaturated fats should make up about 20 percent of your total calorie intake. Greaves suggests snacking on two tablespoons of natural peanut butter, an ounce of nuts, or a quarter of an avocado.

Get Sweaty

Hitting the gym not only burns calories but also helps you consume fewer of them. A study published in the American Journal of Physiology found that 60 minutes of high-intensity cardio can reduce appetite for up to two hours afterward. "Aerobic exercise lowers ghrelin levels and increases the amount of an appetite-suppressing hormone in your body," says study author David Stensel, Ph.D. To maximize the hunger-dampening effect, make your cardio workout more intense by adding intervals (short bursts of speed with periods of rest in between).

Gobble Up Grapefruit

Grapefruit diets went out of style with Jane Fonda aerobic videos, but this citrus is staging a comeback. In a study at the Nutrition and Metabolic Research Center at the Scripps Clinic in San Diego, people who ate half a grapefruit with each meal lost an average of 3.6 pounds in three months. According to Ken Fujioka, M.D., the study's principal researcher, these yellow-orange orbs lower your postmeal levels of insulin, the hormone that regulates blood sugar and fat metabolism.

Chew on This

A University of Rhode Island study found that people who chewed gum for one hour in the morning consumed 67 fewer calories at lunch and didn't compensate by eating more later in the day. "One theory is that chewing stimulates nerves in the jaw that are connected to the brain region responsible for satiety," explains study author Kathleen Melanson, Ph.D., R.D., an associate professor of nutrition at the University of Rhode Island. So pop a piece of sugarless—chewing it can keep the munchies at bay and burn 11 calories an hour. (Hey, it's better than nothing!)

Take a Whiff

Smelling food can trick your brain into thinking you've eaten. One study found that people who inhaled a peppermint scent every two hours ate 2,700 fewer calories per week than they normally did—that's nearly a one-pound loss! Banana, green apple, and vanilla had similar effects in other studies. And the more often you sniff these aromas, the more weight you'll lose, says Alan Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. Stash some vanilla-scented candles in your snack drawer or cupboards. And if you tend to eat when stressed, hold your left nostril closed and sniff through the right one to activate the side of your brain where emotions are processed. It could help reduce your anxiety and your appetite.

Read more at Women's Health: http://www.womenshealthmag.com/weight-loss/appetite-control#ixzz29rEnttMM

Buddah's Words Of Wisdom

Whatever words we utter should be chosen with care for people will hear them and be influenced by them for good or ill.

Top 5 Reasons to Practice Yoga

1. Life’s stressful. Practicing yoga is a sustainable way to manage stress and improve concentration. It’s been scientifically proven!

2. You can boost your energy levels naturally. There’s a reason yogis glow after a workout. They’re brimming with endorphins and well -- sweat!

3. Your body’s a temple, right? Yoga detoxes you of impurities. Find some relief from a hangover or junk food binge.

4. Treat yourself. Beyond exercise, yoga is a lifestyle that’s all about devoting time each day to you.

5. Most importantly: find some inner peace. There’s nothing overrated about that. Plus, yoga’s more than 5,000 years old, which means yogis must be doing something right!

5 Important Foods

By Laurel House, QuickieChick

Broccoli

Cancer Prevention
Broccoli has been shown to neutralize food-born carcinogens and stimulate detoxifying processes. The compound Indole-3 has been shown to reduce risk of breast and cervical cancer, and slow the spread of existing cancer. Most important for women, Broccoli is high in kaempferol, a flavanoid known to protect against ovarian cancer.

Healthy Pregnancy
High in Folate, Broccoli is particularly important for women because of it’s role in pregnancy. Folate promotes proper development of the fetal nervous system and protects against birth defects.

Fight Depression
Folate has also been associated with boosting serotonin levels and fighting depression, significant for women considering women are twice as likely to develop depression than men. I knew there was a reason we opted for salads while men chomped on burgers...

Tasty Tip:
Steam broccoli for no more than 5 minutes to keep a crunchy consistency. Drizzle with heart-healthy olive oil, Vitamin-C loaded lemon juice and a dash of salt.

Onions

Battle Bacteria
If you’re ever eating at a burger joint you suspect is a little less than clean, get extra onions on your patty — they’re anti-bacterial. Onions are also anti-inflammatories and natural blood thinners.

Multitasking Medicine
You may find some medications stinky, and that’s because a lot of medications are made from onions. No surprise, since the stuff can treat cancer, arthritis, osteoporosis, asthma, colds and fever. It’s ironic that this bulbous food makes people cry, as it promotes heart health, gastrointestinal health and improves blood circulation.

Female-Friendly Benefits
Women should be willing to get a little onion breath — this food has been shown to reduce risk of breast cancer by 25% and ovarian cancer by an astounding 73%.

Tasty Tip:
Reduce the crying time and do all the chopping at once. Keep a cup of chopped onions in the fridge to add raw to sandwiches and salads or to sauté with other dishes. If you’re worried about your breath, cooked onions cause less of a stench than raw.

Leafy Greens

Fight Osteoporosis
Sorry but getting enough Calcium won’t do the trick. You’ll need Vitamin K to help your bones absorb it. Find it in abundance in Swiss chard, kale and spinach.

Induce Relaxation
Leafy Greens are also a great source of magnesium, a power mineral shown to lower blood sugar, aid sleep, strengthen bones, boost the immune system and relieve stress. Magnesium also helps fight that nasty condition women are often plagued with, depression. Many cases of depression have been linked to magnesium deficiency, so cook yourself up a green stir fry a couple times a week if you’re feeling low.

Female-Friendly Benefits
Your mom may have stopped pushing you to eat vegetables, but this study will get you back on track: one study found that women who consumed high levels of kaempferol — a compound found in broccoli and kale — had a 40% less chance of developing ovarian cancer.

Energy
Not into energy bars? That’s ok — up your spinach consumptions. High in iron, spinach helps you build energy, great for those PMS days when you’re feeling sluggish. Overall, iron is especially important for women during menstruation. You’ll also get the stuff in chard, mustard greens and romaine lettuce.

Tasty Tip:
Your body needs healthy fats to reap the most benefits of these green foods. Try stir-frying leafy greens with a little bit of coconut oil.

Beans

Fantastic Fiber
Just one cup of cooked pinto beans boasts a whopping 15 grams of fiber. Getting enough fiber in your diet can lower your bad cholesterol, regulate blood sugar, promote weight loss and help prevent diabetes and heart disease.

Female-Friendly Benefits
Loaded with Potassium, beans could help ease some menopausal pangs. Studies have found a link between dietary Potassium intake and bone mineral density in pre, peri and menopausal women. Higher bone density puts you in better shape to work off some of that menopausal weight. I know, it’s a bummer, but it happens.

Tasty Tips:
Add 1 cup of beans to any salad for extra protein. Make healthy nachos with flaxseed tortillas, beans and low fat cheese.

Wild Salmon

Heart Health
Wild salmon is high in Omega 3, a fatty acid our bodies cannot produce on their own. This super food can help prevent heart disease, along with lower cholesterol and blood pressure, and reduce the risk of stroke.

Weight Loss
Omega 3’s slow down your digestion, meaning you stay full longer and don’t reach for mid-meal snacks. Many studies have also linked Omega 3 consumption to reduced belly fat.

Female-Friendly Benefits
One of the few food sources rich in Vitamin D, wild salmon can aid your body’s absorption of calcium. Vitamin D deficiency has also been linked to depression and multiple sclerosis — two conditions women are more susceptible to than men.

Tasty Tip:
Place salmon filet in parchment paper with thin sliced mushrooms, olives, sun-dried tomatoes and olive oil, salt and pepper to taste. Heat oven to 450 degrees and cook for 20 minutes.

Spice Up Your Calorie Burn:

It's well documented that eating red pepper can help suppress your appetite and increase core temperature and total calorie burn. If you're trying to lose weight, consider supplementing your diet and exercise plan with a little extra spice in your life. You won't lose any significant amount of weight by consuming red pepper alone, but when combined in a holistic weight loss plan, every little bit counts. 

THE CALM WORKOUT

Serene and slow, yoga might not seem like an exercise that can help you lose weight. But this ancient art is an essential part of any diet plan.

What You'll Need
A mat and a quiet place to practice.

Your Plan
Do this feel-good 30-minute workout at least once a week. If possible, perform it the day after you do your strength-training Sexy Workout to help stretch out the muscles you're building. On other days, even if you don't have time to do the whole routine, set aside a few minutes in the morning for several rounds of Sun Salutes. We promise you'll stand taller, and feel more engaged, calm, and energized as you move through the rest of your day.

Don't Forget To
Let go and enjoy yourself. Your goal is to have each movement flow into the next. Don't worry about doing each pose perfectly, especially if you're new to yoga. Instead, says Ingber, try to find what's perfect within each pose and enjoy that while you progress.

Visualize a Healthier You

Wanting to change your eating habits is great. Making a plan to change your eating habits is even better. So why not take it that next step and spend five to 10 minutes a day visualizing yourself making healthier eating choices? The great thing about visualization exercises is that they don't take much energy - you can do them in the shower as you get ready for work, or just after you check your email in the morning. If it doesn't take much effort, and it's an effective means for enacting change, why not give it a try? 
(Exercise.com)

The Abs Diet Eat Right Every Time Guide By Zinczenko, David/ Spiker, Ted (Google Affiliate Ad)

Carbs 101

Carbohydrates, like protein and fat, are a form of energy. In fact, they are the only form of energy used by the brain and central nervous system, and the body’s preferred source of energy, which is why most people eat a diet that is roughly 50% carbohydrates. Additionally, carbohydrates contain 4 calories per gram, are found in all foods that are not purely protein and/or fat, and come in a couple of different types: simple and whole grain. 
(Exercise.com)

11 Foods That End Bad Moods

#1: Mussels

Mussels are loaded with some of the highest naturally occurring levels of vitamin B12 on the planet—a nutrient that most of us are lacking. So what's B12's mood-saving trick? It helps insulate your brain cells, keeping your brain sharp as you age. Mussels also contain the trace nutrients zinc, iodine, and selenium, which keep your mood-regulating thyroid on track. Another benefit? Mussels are high in protein and low in fat and calories, making them one of the healthiest, most nutrient-dense seafood options you'll find. (Tip: For mussels that are good for your body and the environment, look for farmed—not wild—options raised in the good ol' USA.)

#2: Swiss Chard

This leafy green is packed with magnesium—a nutrient essential for the biochemical reactions in the brain that increase your energy levels. A 2009 study in the Australian and New Zealand Journal of Psychiatry also found that higher magnesium intake was associated with lower depression scores. And Swiss chard isn't the only way to get your magnesium hit. Spinach, soybeans, and halibut also contain healthy doses of the energy-enhancing nutrient.

#3: Blue Potatoes

Blue potatoes aren't a common supermarket find, but they're worth looking out for on your next trip to the farmer's market. Blue spuds get their color from anthocyanins, powerful antioxidants that provide neuro-protective benefits like bolstering short-term memory and reducing mood-killing inflammation. Their skins are also loaded with iodine, an essential nutrient that helps regulate your thyroid. Other awesome anthocyanin-rich foods: berries, eggplant, and black beans. 

#4: Grass-Fed Beef

Animals raised on grass pastures boast much higher levels of healthy conjugated linoleic acid (or CLA), a "happy" fat that combats stress hormones and blasts belly fat. Grass-fed beef also has a lower overall fat count and contains higher levels of heart-healthy omega-3 fatty acids compared to grain-feed beef. Another great grass-fed option: lamb. It's packed with iron, a nutrient vital for a stable mood (the areas of the brain related to mood and memory contain the highest iron concentrations).

#5: Dark Chocolate

Turns out chocolate's delicious taste isn't the only reason it makes you feel so warm and fuzzy. The cocoa treat also gives you an instant boost in mood and concentration, and improves blood flow to your brain, helping you feel more vibrant and energized. But sorry, Snickers bars don't count. Cocoa is the chocolate ingredient that does your body good, so pure dark chocolate is your best bet if you want the mood-boosting benefits minus the extra belly flab. And don't overdo it: A recent study published in theJournal of Psychopharmacology found that a few ounces of dark chocolate a day is all you need to reap the benefits.

#6: Greek Yogurt

This dairy pick is packed with more calcium than you'll find in milk or regular yogurt, which is good news for your mood. Calcium gives your body the "Go!" command, alerting your brain to release feel-good neurotransmitters. As a result, inadequate calcium intake can lead to anxiety, depression, irritability, impaired memory, and slow thinking. Greek yogurt also contains more protein than regular yogurt, making it a terrific stay-slim snack. Our Greek-yogurt pick: Fage Total 2%, which packs an impressive 10 grams of protein per serving.

#7: Asparagus

Your mom was on to something when she made you finish those green spears at the dinner table. This vegetable is one of the top plant-based sources of tryptophan, which serves as a basis for the creation of serotonin—one of the brain's primary mood-regulating neurotransmitters. Asparagus also boasts high levels of folate, a nutrient that may fight depression (research shows that up to 50 percent of people with depression suffer from low folate levels). Some other terrific sources of tryptophan: turkey, tuna, and eggs. 

#8: Honey

Honey, unlike table sugar, is packed with beneficial compounds like quercetin and kaempferol that reduce inflammation, keeping your brain healthy and warding off depression. Honey also has a less dramatic impact on your blood-sugar levels than regular sugar, so it won't send your body into fat-storage mode the way the white stuff can. Try adding some honey to your afternoon tea or morning bowl of oatmeal, but don't go overboard; the sweet nectar has 17 g of sugar and 64 calories per tablespoon, so too much honey can make you heavy, rather than happy.

#9: Cherry Tomatoes

Tomatoes are a great source of lycopene, an antioxidant that protects your brain and fights depression-causing inflammation. And because lycopene lives in tomato skins, you'll get more of the stuff if you throw a handful of cherry tomatoes into your next salad instead of slicing up one full-size tomato. Or enjoy them on their own with a little olive oil, which has been shown to increase lycopene absorption. And try to go organic whenever possible: Researchers at the University of California-Davis found that organic tomatoes have higher lycopene levels. 

#10: Eggs

Eggs are loaded with mood-promoting omega-3 fatty acids, zinc, B vitamins, and iodide, and because they're packed with protein, they'll also keep you full and energized long after you eat them. Need another reason to crack some shells in the morning? A 2008 study in the International Journal of Obesity found that people who ate two eggs for breakfast lost significantly more weight than those who ate a bagel breakfast. (Tip: Don't buy into unregulated supermarket-egg claims like "omega-3 enriched" or "free-range." If you're looking for the most natural eggs, hit up a local farmer.)

#11: Coconut

Coconut is chock-full of medium-chain triglycerides, fats that keep your brain healthy and fuel better moods. And although coconut is commonly found in high-calorie desserts, you don't have to (and shouldn't) stuff your face with macaroons to get your fix. My suggestion: Try throwing some unsweetened coconut shavings in your oatmeal or yogurt, or toss some in your next healthy smoothie for a flavor boost that will keep you smiling and skinny.

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Great 10 to Fight Fat

For help with healthy snacking, we turned to Tara Gidus, R.D., of the American Dietetic Association. "A snack should fill you up, be reasonably nutritious, and be in the 100- to 200-calorie range," Gidus says.

Kashi Chewy Granola Bars

These are the chewiest bars going (don't confuse them with other types of Kashi bars — look for "chewy" on the label). They have 130 to 140 calories each, 4 grams of fiber, 5 g of protein, and they're made with real nuts and whole grains. And they actually taste good.

"You've got chewy, you've got sweet, and you've got a bar," Gidus says. "That's got a real snacky feel to it. The calorie range is right, and the fiber is high." 

Frozen Peas and Corn

Ditching the celery sticks doesn't mean abandoning the whole food group. Frozen vegetables often taste better because they're not turning into starch, like their produce-aisle counterparts. Freezing vegetables seals in their naturally sweet flavor.

Half of a cup of peas has 55 calories and 3 g of fiber; the same amount of corn contains 72 calories with 2 g of fiber. The high-fiber and low-calorie-density combination means they're filling and satisfying, and the frozen part makes them interesting. They're firm, but not rock hard, and they melt in your mouth.

"You can use the same trick with fruit," Gidus says. "Freeze grapes or cherries, and it's a whole different experience."

Fage Total Yogurt

Skip the usual fruit-on-the-bottom suspects—high in sugar, ho-hum in texture. Try Fage Total Greek Yogurt instead. This imported greek yogurt is strained, which makes it fluffy. It'll fool you into thinking it's fat-filled, but the "0%" on its label tells you how much fat it really contains.

The 100 calories per serving give you room to maneuver, so sweeten the pot with chopped apricots or dates. "There's evidence that dairy calcium helps you lose weight, and this also adds protein and fiber," Gidus says.

A Dressed-Up Apple

A 2003 Brazilian study found that three apples a day can keep weight gain at bay — and can even help you lose. "There's no magic compound," according to Rui Hai Liu, Ph.D., an apple researcher at Cornell University.

"The best way to lose weight is to increase consumption of fruits and vegetables. That increases volume and decreases calorie density." If you've got 5 minutes and a knife, cut your apple up and mix it with some chopped walnuts and a teaspoon or two of maple syrup. Or eat it with a tablespoon of peanut butter to add about 100 calories' worth of the satiating power of nuts. 

Quaker Express Oatmeal

If you think the microwave's only contribution to snack time is popcorn, you have to try Quaker Express. Office-friendly, it's packaged in an individual cup. Just add water and microwave for about a minute, and you're set to snack.

"Studies have found that oatmeal is more filling than dry cereal with the same calories and fiber content," Gidus says. The Baked Apple flavor has a slight fiber edge (1 g) over the other flavors. Best of all, it won't stink up the office.

Soy Chips

If edamame had a tryst with orange-dusted nachos, the result would look a lot like soy chips — a high-fiber, low-fat snackthat's a significant source of soy protein. And soy protein, according to a recent study in the International Journal of Obesity, not only helps facilitate weight loss, but also helps ensure that the weight lost is fat rather than muscle. The isoflavones in soy act like estrogen and inhibit the enzyme that facilitates fat deposits, according to Paul Cooke, Ph.D., a soy researcher at the University of Illinois.

A pack of soy chips racks up as many as 7 g of soy protein in about 100 calories, which leaves room for a 1/4 cup of Guiltless Gourmet bean dip. The dip adds 60 calories and another 4 g each of fiber and protein. 

Gum

Before you reach for a snack — even one on this list — ask yourself if you're really hungry. If you're not or you're not sure, reach for a stick of gum.

James Levine, M.D., of the Mayo Clinic has measured the energy burned by chewing and found that just moving your jaw up and down can burn some 11 extra calories per hour, which is a boost of about 19 percent over your just-sitting-there level. Now, 11 calories may not sound like much, but that's about a pound a year for every hour per day that you chew. And that doesn't count the calorie savings from the snacks you're not eating. 

Frozen Juice Bars

Unwrap a frozen juice bar and you can practically hear the ice cream truck rounding the corner of your cul-de-sac. "They're sweet and tangy, and anything frozen takes longer to eat," Gidus says. "They're just afew calories, and they've even got some vitamins."

Our favorite: Edy's Tangerine, with flavor as bright as its color — and a mere 80 calories.

Licorice**** (My Fav!)

We're not done chewing yet. Licorice, which has an active ingredient called glycyrrhetinic acid, has been shown to helpreduce body fat mass. (The good news is you don't have to be able to pronounce the acid to reap its benefits.)

Decio Armanini, M.D., who did the research at Italy's University of Padua, explains that there are two ways licorice works. The first is complicated and involves blocking an enzyme that plays a role in fat accumulation. The second is simpler. "Licorice can reduce appetite," he says. "The effect is probably related to the agreeable taste of licorice, and for that reason people do not need to eat more."

We're not talking Twizzlers here; go for the real thing, preferably with licorice extract high on its ingredient list. (Look for it in grocery stores, not convenience stores.) A handful is about 150 calories and will keep you busy chewing something sweet, flavorful, and satisfying for twice the time it takes to down a bag of M&Ms.