Foods to Eat That Keep You Feeling Full…Not Fat.

Proteins, healthy fats, and fiber will get you everywhere. But what happens when you find yourself  leaving the table after a meal only to be sneaking off to the pantry or refrigerator an hour or so later…The key is to stay far away from those foods that will sock the weight on your thighs and make you feel uncomfortable in your jeans. This is old school but how about counting calories? Remember to stick within 1200-2000 per day. You've got good foods and bad foods...So what foods are OK to eat?

How about eggs? Did you know that they are only 70 calories and pack a good punch of protein (6 grams to be exact.)

Soup. Yes soup. Why and what kind of soup? The kind that contains a lot of water, because it will make you feel fuller and you will be less inclined to grab for anything else to munch on.

Eat healthy fats. Fish, plant based oils and nuts. Avocados. Yes these bad boys are great to snack on. Why? Their monounsaturated fats help slow the rate in which your stomach empties plus they are loaded with folate, potassium, and lots of vitamin E. Stay clear of the trans fats though.

Low fat greek yogurt; a container of 6 ounces contains 17 grams of protein and that is awesome!
Apples..yes my grandmother used to say that an apple a day keeps the doctor away…these delightful red or green treats are only 80 calories but high in water content and 4 grams of fiber too.

Nuts; walnuts, almonds and pistachios contain contain fiber, protein and fat so keep it at about an ounce  or two per portion.

What foods do you really want to stay away from? Some people say carbs. I say yes and no. Eat good carbs. This means food with wholegrain.

Cereal; Thus meaning…anything that looks too fruity or fun is bad for you. (aka; fruit loops, lucky charms, captain crunch, etc.) Please…stick with the healthy stuff.

Cookie, crackers and croissants. These are certainly some of our favorites but these are forms of bread and breads are a big no-no!

Alcoholic beverages spike your appetite. Oh you better believe that your getting more than cheap drinks and half off appetizers at happy hour…and your ass, thighs and tummy will soon be paying for this one, so lay off the booze.

Certain diet foods can actually make you want more. What do I mean by this? Well, so many of us try  diet meals and what do we end up doing? We add salt, butter, and God only knows what else to make it taste better. Some times the truth is that they are not as good because they don't have enough fruits or veggies to stick to your ribs.

So, a little bit of non-professional advice? How about this; next time before you go and stick food in your mouth and then whine that you need to lose weight…think about what you just said, and work on some preventative maintenance with your body so that you eat foods that fill you up not fill you out.

Can Foods Tighten Your Tummy?

It has been said in the past that if it sounds too good to be true then it probably is. Both women and men  day after day tend to look for ways to burn the fat and shake a few pounds, especially at this time of year (and when I say this time of year I am speaking for those of us that live in the eastern or midwest areas where snow still covers the ground but we desperately await sunshine and warm temps.) However, in recent studies, there has talk about food tightening the tummy. No this is not a magical system to shrink belly fat overnight, and if you believe that you are sadly being misled.

Nevertheless, like sand in an hour glass, time is ticking...Is this all speculation? Perhaps it was, or so I thought, but after reviewing these particular items that I am about to share with you and reading facts and statements by others I decided to try it myself and I can honestly tell you that I have noticed an improvement in my tummy. Let me give you some history about me; I am a happy, healthy, cancer free gal with a lot to live for! Prior to a few years ago, weight was never a big issue for me. At my age (50) gravity tends to set in and menopause has made its way through my body tearing it up over the last several years, causing drastic changes and added weight to just appear, especially in areas where it never did before. My stomach and waistline area suffered. The pounds just packed on and all I could do was cry.

Summer months no longer meant sunbathing for me and that was quite difficult as my families owned beach front properties where we vacations frequently. I didn't want to look like the beached whale bathing in the sand. Instead, I sat in my swimming suit with with a wrap around my waist hiding behind my Prada sunglasses hoping no one would see the chubby lady. I didn't like this me. I was determined to say enough is enough. While I am working now from my home office full time, I decided to clean out the refrigerator and only buy foods that would help me, not hurt me. At first I thought it would be really tough but after a month, it didn't really seem so bad. I am able to eat foods that I like and exercise less because they are working their magic and burning fat from my areas that caused me so much grief. Do I exercise? Sure I do a few times a week I pop in my 'yoga booty ballet' DVD and dance along to that, but I am NOT one of those up at 5am get to the gym sorta gals.

So, do you want to learn more? Of course you do because you have a bathing suit with your name on it and in your mind you are thinking "man I have to knock of 10 pounds before summer!"So where does one begin? How about with breakfast? I was awful at choosing the right breakfast foods. I'd go to the fridge and grab a can of pop and something quick such as last nights left overs heated up or worse, candy bars from the pantry. No, no, no! Here's where I made my first change...

I've learned that oats are a wonderful way to start your day. Why? They fill you up quickly making your body think that it's really full, even if it may not be. Let me guess, you don't have the time to wake up and cook oats? Hey, guess what they come in packets. You simply add water. You can microwave them at the office or better in their own small containers even with fruit, etc., where you can pop them in the microwave and take them on the go on your way to work. Need flavor? I'm certainly not at all a cinnamon lover however did you know that by putting cinnamon on it has natural thermionic properties that can increase your metabolism?

OK, so you don't particularly like oats? Some of us don't…then try grapefruit. My thoughts on this one? Thanks but no thanks, I'll stick with the oats. Grapefruit is my absolutely worst source of fruit and would honestly be my last choice of fruit nonetheless it has been proven to lower insulin levels which promote weight loss and get your metabolism racing. My problem was when I was 18 I went on a crazy diet (because I felt fat) where I ate, breathed and drank grapefruit which was unhealthy for me and I landed in the hospital with IV drips. To this day the smell of grapefruit turns my stomach.

Next; Red peppers and almonds. I'll bet you didn't know it but peppers contain capsaicin which help with burning stubborn fat. That's it…from here on out peppers go in everything I cook! Almonds are a super source of protein to help keep your body full and your metabolism kicking! Instead of reaching for a bag of chips at night while watching your favorite show on television, pour a small bowl of almonds and snack on them. These bad boys will burn calories and keep your metabolism going while you are sleeping and dreaming in la-la-land. No, I'm not saying that they are magical, but almonds, unlike those junk foods filled with fat and empty calories are actually doing something good for your body.

Salmon; You probably already know that of all the fish to eat salmon is loaded with Omega Fatty 3 Acids which are super beneficial for fat loss. This is great news, however it does not mean to go to the grocery store and buy a months supply of fish. Trust me, you'll get sick of it real fast. I bake mine in the oven in 1/4 cup of water, lemon juice, and some parsley flakes. Eat it with other combined foods mentioned and together they will all help tighten those fatty areas that give you problems.

Chicken; Now here's a great source of lean protein. Did you know that by doing something as simple as placing more proteins in your diet that you can reduce the amount of carbs you take in which will assist you in weight loss? Yes, you heard me, so go jump on the chicken ban-wagon! There are so many ways to make chicken that you actually could eat it every night and not get sick of it.

Potatoes; Can potatoes help you lose weight? Yes and No, not just any potatoes, sweet potatoes! They keep your blood sugar levels stable while giving your metabolism a jump start.

Avocados are truly considered a fat, so you wonder, "why is she saying to eat avocados then?" We'll, yes it is true that they are considered a fat, however, they are a very healthy fat. Did you know that your body needs these healthy fats to use as energy to promote fat burning?

Blueberries; these little fellas are loaded with antioxidants and they are also low in sugar and great for a healthy low calorie snack!

Green Tea; I certainly don't like tea but it has been known to help speed up your metabolism and keep you super energized which in turn burns more calories throughout the day.

With this being said, isn't it about time you made changes in your life and diet to be a 'better YOU?'

Tips On Looking Thinner!

From time to time so many people that I know went of those crazy fad diets and so many of those people ended up gaining weight back and not taking it off and keeping it off. Ladies, here's a tip,...If it sounds too good to be true, it probably is! Follow your instincts! Lose weight the healthy way and you'll keep the pounds off! Did you know that you could look skinnier without losing any weight? Yup, you sure can! While you're waiting to see results from diet and exercise, there are ways to slim down instantly. Try these tips for your wardrobe, hair, face, body, and mind. You'll not only look great but you'll feel pretty awesome too! 

Wardrobe Tips for Looking Thinner:

1. Wear one color at a time. No one wants to see a crazy woman with 10 different colors. Only Rainbow Brite could get away with that one...Wearing a single color or similar shades for your whole outfit will help you to look thinner and taller. Black is a practical choice, but other colors can achieve the same effect. Solids are usually more slimming than prints.

2. Ensure that your clothes fit properly. Wearing clothes that are too small makes you look bigger. Why on earth would you want to cram into something so small and uncomfortable? Really? What the hell's the point?  Seek a comfortable fit and professional alterations if necessary. Get a personalized bra fitting at any department store periodically to keep up with any changes due to aging or weight fluctuations.

3. Use undergarments with comfortable shaping. Body shapers and other compression garments are more comfortable than ever before. Invest in some strategic undergarments that will make all your clothes look better.Try Simply Delicious Lingerie and Simply Luscious Lingerie for great women's intimate apparel and party pleasure gifts! Sooo many ideas and gifts to choose from.

4. Choose slimming pants. Look for pants with a flat front and minimal detail. Skip the pants with hidden zippers and no pockets. Pant legs with a slight flare can also help you to look trimmer.Slight flair ladies, not the 1970s and bell bottom jeans!

5. Select flattering tops. Pay attention to the length of your tops. A top that ends below the waist will deflect attention from a thick middle. Similarly, a wide collar will help balance broad hips.

6. Wear the right shoes. Chunky shoes can make your legs look thicker. Look for narrow pumps with a slightly pointed toe rather than square or rounded toes. Nude shoes are especially good because they make your legs look longer.

7. Liberate yourself from the fear of swimwear. Many women shrink from shopping for swimwear but there are bathing suits designed for every body type. High cut legs can make you look thinner. Lightweight compression can keep you feeling comfortable and sleek.

Other Tips for Looking Thinner:

1. Use makeup to make your face more angular. Iridescent powder can make your face look slimmer and create contours. Brush it along your brow bones and the top of your cheekbones to bring out your bone structure. No,don't wear a pound of it so that you look like the 'joker' from Batman, but Use it so that it accentuates your features! 

2. Make your eyes stand out. If your eyes look bigger, the rest of your face will appear smaller. Curl your upper lashes and apply extra mascara to your top outer lashes. Keep your eyebrows slightly arched and well groomed.

3. Get a flattering haircut. If you want your face to look less full, try cutting your hair shorter. Instead of bangs, pull your hair away from your face to make your face look longer. Choose a hairstyle that adds a little height and fullness at the crown.

4. Practice good posture. Here's a simple suggestion..."suck it in!" Develop strong abdominal muscles and hold your stomach flat at all times. Pull your shoulders back. It's good for your health and makes you look leaner. Walk around with a stack of books on your head...that's what my grandmother used to make me do, she said "Michele, some day you'll thank me for this!" I just wish that she were alive to see how I turned out.

5. Get a safe tan. If you think that tanning makes you look thinner, do it safely. Sunless tanning products have come a long way in recent years. Daily tanning moisturizers are one easy option to get a little color gradually without any increased risk of skin cancer or premature aging. Be careful,..these beds can be dangerous. I know, I am a melanoma survivor! I get spray tanned, it's not damaging and it's fast and easy!

6. Project a positive attitude. That's right, NO room for Negative Nancy! No matter what your dress or pants size is, you'll feel more attractive when you cultivate a healthy sense of self-esteem and a genuine affection for others. Focus on your most attractive features and qualities.Looking thinner can help you feel more confident and give you the encouragement you need to stick with your fitness program. Simple adjustments to your wardrobe and beauty routine can have a huge impact on your appearance and your state of mind. 

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Shape Up...Lose the Pounds and Get Healthy!

We all say that at the first of the year we are going to lose the fat...but do we really? Nope. Then comes spring which leads to summer and beaches and bathing suits. Now we can't hide the bumps and bulges...so what are we to do? Sweetheart, it's time to stop eating junk, reduce the carbs, and lose the breads, Go to the market and buy veggies and fruits. You also need to exercise! Are you looking for that "jump start" to rev your metabolism and get you bathing suit ready? The following eight tips will improve your workouts and ignite your metabolism. If you wish to get rid of that junk in the trunk, you need to take care of yourself and take the proper measures to do it the healthy way.



1. The majority of your workouts should be composed of free-weights.
Compared to machines, free-weight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.


2. Use mostly compound (multi-joint and multi-muscle) exercises.
When focusing on improving body composition, you can't worry about "detail" exercises, so you should use exercises that'll get you the biggest bang for your buck. Isolation exercises can be used at the end of a workout to work on a specific weakness, but only do the bare minimum.
Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.


If you seek lean muscle and the increase in metabolism that comes with it, you must choose exercises that allow for the greatest load. One of the main reasons why squats are superior to leg extensions for quadriceps development relates to the fact that the load you can expose the quadriceps to is much greater with squats. That’s why presses and dips will give you great triceps development, while triceps kickbacks will do little for triceps development and even less for the metabolism. A very good rule of thumb is to use lifts that will allow you to use the most weight. These will have a systemic effect on your body that'll help maintain or increase your muscle mass, and in turn ignite your metabolism.


3. Super-set or group exercises.
Perform either non-competing muscle group training or antagonist training. Non-competing muscle group training would involve doing a set of a lower body exercise, and following it up with an upper body exercise Antagonist training is executed by alternating exercises that target opposing muscle groups. The list of benefits includes: quicker recovery, greater strength levels and shorter workout times. This design can be a huge advantage in your mission to burn fat. If you alternate exercises for opposing or non-competing muscle groups, you’ll be able to keep your heart rate elevated and burn calories like a blast furnace!


4. Keep rep ranges, in general, between 8 and 12.
Through research, the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. High reps for tone and fat loss" is the "big kahuna" of all training myths! Somehow the aerobics, yoga and Pilate’s community have convinced us that when we perform body weight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. Let's turn the tables,....if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Easter Bunny and the Tooth Fairy!


5. Rest only 30 to 60 seconds between sets.
When you keep the rest periods under one minute, it’s easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.


If your first movement in an upper/lower body superset is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly "easy" exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the superset.


6. Every session should consist of approximately six to eight exercises.
Why? Because empirical evidence has shown that normal trainees can consistently maintain six to eight exercises per session without burning out.

It’s imperative to base your exercise selection around compound, multi-joint exercises. Seventy-five percent (75%) of your exercises for each session must be compound exercises. Six single-joint isolation exercises are not going do the trick. Sure, you can perform a few isolation exercises, but the majority of your exercise choices should be multi-joint.


7. Perform Total Body Workouts to be a Healthier YOU!
First and foremost, you must drop the notion that a muscle group can only be trained once or twice a week. Fitness enthusiasts from the past didn't train that way and you shouldn't either. The more frequent muscle producing / fat burning sessions you can have, the better.


8. Cardio isn't the cure-all for Obesity
Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle.

How to ROCK your BODY into SHAPE in 5 EASY STEPS

Hey, I know how busy we all are and how crazy life can become...so we tend to let ourselves slide every now and again...With your hectic daily routine - getting ready for work, getting the kids ready for school, making sure your socks aren't floating in the dog's water bowl, a busy day at work, coming home and fixing dinner, cleaning up the house and getting everyone, including yourself, to sleep - exercise is usually the last thing on your mind! Stress levels and obesity are at an all time high and health concerns are making themselves a priority in many people's lives. However, exercise is the one thing that can energize you to handle such a busy lifestyle with flying colors! Exercising reduces stress, helps you sleep better, and keeps health concerns at bay, while also boosting your self-confidence. 

This is the time of year when we are planning trips to far off destinations. Whether you be taking a family vacation or an adult vacation, you may be thinking about trimming some fat before you leave. Rock your body in 5 easy steps! Take care of your body…like a house, it's the only one you've got!

No More Excuses Allowed Ladies!

It's a good thing the human body is made the way it is, because there are many exercises you can do anywhere, at any time. All you need are a couple of makeshift weights you can find around the house and the physical weight of your body.

When exercising, remember to get a good warm-up and finish off with a slow cool-down. This is important to prevent injury and is easy to accomplish no matter where you are. Walking works well for both your warm-up and cool-down routine.

Here are 5 simple exercises you can do anywhere:

1. Tricep Dips.

Sit on the edge of a chair or bench with your hands next to your thighs. Lift your body out just in front of the chair, with your feet flat on the floor and your knees bent. Lower yourself down so your elbows bend no more than 90 degrees and push yourself back up.

• Start off with a few small sets and build up from there.
• Straightening your legs increases the workout.
• Avoid this exercise if you have wrist or shoulder problems.

2. Pushups.

Everyone knows the standard pushup position, so let's try some things to change it up a bit.

• You can do pushups with your hands wider than shoulder width to get more of a shoulder and chest workout.
• If you bring your hands together into a diamond shape near the center of your chest you will work more of the triceps and shoulders.
• Working half pushups - either going only half way down and then back up, or starting from the floor and only pushing up half way and then going back down - will intensify your pushup workout.

3. Crunches.

Crunches are great for your abs if you do them correctly. Done incorrectly, they can put undue stress on your neck and back. To avoid injury, be sure to use the correct techniques.

• The biggest risk is if you jerk your neck to give you the force to crunch. While doing crunches, keep your hands behind your head and your elbows back while using your stomach muscles to lift your head and chin towards the ceiling.
• Once you've mastered this technique, try lifting your legs off the ground or assuming a bicycle position with one leg bent and the other straight off of the ground.

4. Squats.

Body weight squats are a great exercise you can do anywhere and a fantastic way to learn proper technique. Start off your squat workouts by lowering yourself only a foot or so. Then work up to deeper squats as your muscles become accustomed to the exercise.

• If you're feeling a bit advanced and in need of a more intense workout, grab two 2-liter bottles filled with sand and try performing squats while holding one in each hand.

5. Calf Raises.

Calf raises can be done wherever there is a raised surface, such as a stairway. If you need balance, hold onto the railing. Facing the stairs, stand with only your toes on the stair and your feet extending out past it. Standing straight up, lower your body down below the level of the stair and then back up onto your toes.

• Even though it seems as if this is an ankle exercise, it also works out your calf muscles.
• The biggest emphasis on this exercise is the ability to go from an extreme negative position with ankle below toes to an extreme positive position, ankle fully raised.

With these five exercises, you have a full body workout. Remember to pay attention to your body and take it easy at first. Soreness is a good thing, but pain means you need to stop. Try these exercises out today and feel the healthy difference of fitness on the run. You'll be happy to tone your body again and you'll notice an improvement each and every time you walk by a mirror. Smile sister...you're looking good! Now go shopping at our boutique and treat yourself to something sexy! Sexy Discount Lingerie starting at $9.99 

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