SAPPHIRE983's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=SAPPHIRE983 SAPPHIRE983's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Avocado & Egg Pizza Pie http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5079791 1 pita <BR> 1/2 avocado mashed with fork <BR> Sprinkled with salt, cracked black pepper and 1/2 freshly squeezed lemon juice <BR> 1 sunny side-up egg <BR> <BR> Deeelish! <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/7/l178458952.jpg"> Sat, 29 Sep 2012 17:28:10 EST Healthy Pumpkin Pie Eggnog http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4621125 I accidently made a healthy version of pumpkin eggnog one day by experimenting with carton egg whites, pure pumpkin and protein powder. I "stirred" those ingredients together and thought, "well, this isn't going to work". It didn't mix well with just a spoon, so I poured the mixture into a blender. It was too watery for my taste. I like thick smoothies. So I decided to add a small frozen banana and some Truvia to sweeten it up a bit. I figured since there was pumpkin in there, to make i... Sun, 11 Dec 2011 09:43:14 EST Interesting Additional BMI Index Information http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4572691 From Prevention.com: <link>www.prevention.com/cda/toolfinder.do<BR>?tf_type=bmi_calculator&channel=fitnes<BR>s&height_1=5&height_2=9&h_unit_value=0<BR>&h_unit_text=Feet+%3A+Inches&weight=13<BR>5&w_unit_value=0&w_unit_text=Pounds&x=8&y=7 </link> <BR> <BR> Additional Information <BR> <BR> The most recent and most complete BMI study (1999; more than one million Americans) revealed the following range of "healthiest" BMIs: for men, 23.5 to 25.0; for women, 22.0 to 23.5. <BR> <BR> The Natio... Mon, 7 Nov 2011 11:22:46 EST Perfect Chocolate Pumpkin Protein Pancakes (PCPPP) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4547784 These are amazing and high in protein and fiber. Each serving has about 278 calories, 5g fat, 43g carbs (11g fiber) and 25g protein. <BR> <BR> Ingredients: <BR> 1/4 Cup Pure Pumpkin <BR> 1/2 Scoop (15g) Optimum Nutrition Cake Batter Whey <BR> 1/4 Cup Old Fashioned Oats <BR> 1/3 Cup 100% Liquid Egg Whites <BR> 2/3 Teaspoon Baking Powder <BR> 2 Teaspoons Ground Cinnamon <BR> 1 Packet Truvia <BR> Splash of Water <BR> 1/2 Ounce of Raw Organic Cocoa Nibs <BR> <BR> Blend all ingredients togethe... Sat, 22 Oct 2011 12:24:40 EST Chocolate Peanut Butter Banana Milkshake http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4386091 If you haven't had a milkshake in years because how bad they are for you, you've got to try this! OMG this is seriously NO JOKE. This smoothie tastes just like a chocolate peanut butter banana milkshake but WAY healthier! <BR> <BR> I just blended 1 scoop of Optimum Nutrition Rich Milk Chocolate whey protein powder (mocha cappuccino would be interesting to try too, making it a coffee frappuccino shake), 2 tablespoons of chocolate PB2 (you could use regular too), 1 cup of unsweetened coconu... Mon, 25 Jul 2011 21:52:57 EST Protein Popsicles http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4383455 I just made these last night and had one today and they are AMAZING! They are very easy to make as well. All you need is a popsicle mold container, protein powder and pasterized liquid egg whites (the ones that come in a carton). <BR> <BR> Blend together 1 cup of liquid egg whites with two scoops of chocolate protein powder (or any flavor for that matter). I used Optimum Nutrition Double Rich Chocolate. I also added a pinch of 100% pure Stevia for extra sweeteness. <BR> <BR> Pour m... Sun, 24 Jul 2011 20:06:21 EST 15-Minute Workout: Upper-Body Blast http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4318113 This looks intense but I want to try it! <BR> <BR> Grow Your Muscles - Build the ultimate upper body with this high-intensity plan <BR> <BR> Sculpting the perfect V-shaped torso is a balancing act: You need to add size to your chest and shoulders without expanding your waistline. This workout from Nick Tumminello, C.P.T., owner of Performance University in Baltimore, does just that. By overloading your upper body with muscle-building reps and eliminating rest periods, it ramps up your metab... Thu, 23 Jun 2011 14:46:26 EST Eat your avocado for fewer calories! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4317798 I have been eating avocados more often because they are loaded with fiber and healthy fats and add an amazing creamy texture to everything! My most recent obsession is making an egg white omelet with 1/2 an avocado, shredded marble jack cheese, mushrooms, peppers and onions topped with sunflower seeds! The sunflower seeds give another extra boost of healthy fats and gives the omelet a nutty-flavored crunch to it. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/2/l526954937.jpg... Thu, 23 Jun 2011 12:20:32 EST Green Smoothies http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4247015 Nutrient-rich produce, such as spinach, is low in sugar and well-balanced with carbs and proteins. It will make you feel good as it will stabilize your blood sugar levels and gives you plenty of sustained energy. Spinach is also a great source of iron. Adding just a handful of spinach to a smoothie will bump up the content of vitamins, minerals, and phytochemicals, for just 7 calories! <BR> <BR> And with fruit and some protein powder in there, it doesn’t really taste like spinach or veggi... Sat, 21 May 2011 11:19:01 EST Low Carb Chicken Spinach Casserole (DELICIOUS!) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4217335 I made this dish for the first time today and will definitely be making this again! It was easy and probably one of the best recipes I made yet! <BR> <BR> A link to the recipe for easy tracking: <link>recipes.sparkpeople.com/recipe-detai<BR>l.asp?recipe=1616961 </link> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/6/9/l697452040.jpg"> <BR> <BR> With 7 grams of carbs per creamy serving of this casserole, adding bread or pasta just seems like overkill. <BR> <BR> Ingredients ... Sat, 7 May 2011 22:46:26 EST Food Blog #16 - Hot Lemon Water and Protein Brownies! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4170064 I am declaring this day, rest day! I am sore from strength training yesterday evening. I woke up at 7am and watched TV for a bit and then decided to start cookin' it up! <BR> <BR> Before I started though I really wanted to try hot lemon water that was recommended by PATTYFMFL in her blog. She explains the benefits of it too! <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4154403 </link> <BR> <BR> Mmm, fresh lemons! <BR> <BR> <img src="http://photos-ak.s... Sat, 16 Apr 2011 14:59:04 EST Food Blog #15 - Reinspired to Strength Train! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4170008 Happy Friday! <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/5/l358764534.jpg"> <BR> <BR> <BR> This is what I deal with at work on a daily basis... <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/1/l516537477.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/7/1/l718052059.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/6/5/l657727038.jpg"> <BR> <BR> ...but at least they have always have these (and I never eat them for some reason: <BR> <BR... Sat, 16 Apr 2011 14:22:44 EST New Clothes from AE and Express (Lots of Pictures!) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4167861 AE Distressed Denim Shortie - Size 6 <link>www.ae.com/web/browse/product.jsp?ca<BR>tId=cat380159&productId=1331_3815 </link> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/4/3/l431003747.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/6/7/l671638999.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/3/l135144082.jpg"> <BR> <BR> <BR> <BR> <BR> AE Denim Midi Short - Size 6 <link>www.ae.com/web/browse/product.jsp?ca<BR>tId=cat380159&productId=133... Fri, 15 Apr 2011 13:05:11 EST Food Blog #13 & #14 - Catch Up! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4167336 April 13th, 2011 <BR> <BR> Breakfast - Oh Yeah! Cookie Caramel Crunch Protein Bar (Even BETTER than the Chocolate and Caramel!) I was late this morning so I had to grab something quick, fast and filling. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/6/5/l652240908.jpg"> <BR> <BR> <BR> <BR> <BR> Morning Snack - 1/4 Kit-Kat Dark Chocolate Bar, 3 Chips Ahoy Chewy Chocolate Chip Cookies and Coffee x 3 <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/9/4/l948577708.jpg">... Fri, 15 Apr 2011 09:48:04 EST Food Blog #12 - Self-Discipline http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4162004 I had very good self-discipline today with sticking to my meal plan...I was able to eat only 1/4 of a dark chocolate Kit Kat bar...so NOT me! I had three mints that I did not plan on eating because my dad stopped into my work today and whenever we see each other, he ALWAYS gives me some mints! My boss bought this new drink by Ocean Spray called Sparkling Diet Cranberry and wanted me to try it so bad so he brought a can to my desk. I was cornered, haha! Good thing it was "diet" and only 10... Tue, 12 Apr 2011 23:16:12 EST Food Blog #11 - Back on Track Again! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4159187 If you have any questions about what I ate today, feel free to ask! Also, check out my "Shared Food and Fitness Tracker" for calories/carbs/fat/protein counts. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/9/l590634447.jpg"> <BR> <BR> <BR> <BR> Breakfast - Rachel MacMuffin and CLICK Double Shot Espresso Protein Coffee Energy Drink, Mocha (2 Scoops), 32g <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/4/5/l456808085.jpg"> <BR> <BR> <img src="http://photos-ak.spar... Mon, 11 Apr 2011 21:25:04 EST Food Blog #10 - Oatmeal Experiment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4155215 Breakfast - Maxwell Morning Blend Coffee and Vanilla Maple Banana Oatmeal (1/2 cup old-fashioned oats, 15g ON vanilla ice cream whey protein powder, 50g banana, 1 tbsp golden roasted flax seed, 1 tbsp all natural almond butter, 1 tsp cinnamon, .25 tsp nutmeg, splash of SF maple-flavored syrup and 1g cocoa powder) Will definitely have it again! Very time consuming though. I think next time I will make more of a banana-flavored oatmeal using banana-flavored protein powder, yum! <BR> <BR> ... Sun, 10 Apr 2011 09:40:28 EST Shweddy's Protein Balls http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4154329 I got this recipe from BodyRock.Tv and been wanting to try it for forever! So I finally did today and they are really good but super sweet! I had a hard time getting them to form into balls though. I used almond butter instead and added more to the mixture along with more agave nectar. <BR> <BR> They take just 5 minutes to prepare and are a great addition to your daily diet plans. They are actually so great tasting that they are a real treat – you won’t be able to resist putting your mou... Sat, 9 Apr 2011 20:04:30 EST A Free 8x8 Glass Pyrex Dish! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4154265 If you read my previous blog ( <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4154244 </link> ) I have been hoarding all these protein bars in my cupboard. I had them in a square glass dish to keep them all nice and neat. I just noticed that it was a glass 8x8 Pyrex dish! I have been wanting one but didn't want to pay the price for one! Those damn protein bars were hiding it all along! I am so glad that I am going through my cupboards. Sometimes you never kno... Sat, 9 Apr 2011 19:19:55 EST My Protein Bar Addiction (Please be nice!) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4154244 So I felt like I need an intervention because I know I have a lot of protein bars, it's just not easy to tell because they are stacked all nice and neat in my cupboard. I figured if I lay them out and take a picture, both mentally and physically, that I will get through my head that I have WAY too much and to stop buying them! So I did it. And I do have too many and I am going to stop. I am promising myself that I will not be buying anymore until every one of these are gone. And when I do... Sat, 9 Apr 2011 19:08:57 EST Food Blog #8 - TGIF! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4151972 Happy Friday! I hope everyone has an amazing weekend =) <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/8/l280926538.jpg"> <BR> <BR> <BR> Breakfast - 6 Hard-Boiled Egg Whites and 2 scoops of CLICK Double Shot Espresso Protein Coffee Energy Drink, Mocha (You can buy it on Amazon.com - They just came out with an "all natural" kind but it is out of stock!) <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/8/2/l821591158.jpg"> <BR> <BR> <img src="http://photos-ak.sparkpeople.co... Fri, 8 Apr 2011 14:18:26 EST My New Summer Shorts =) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4149122 I don't have any shorts that fit me since my 55-pound weight loss. I needed some for this summer...now that I will feel comfortable wearing them and all =) I ordered two pairs from American Eagle a few days ago (a free shipping and 20% off deal was going on)....they should be showing up here soon in the next day or two! They are so cute and I can't wait to see how they look on me!! <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/4/3/l438099083.jpg"> <BR> <BR> <img src="http://p... Thu, 7 Apr 2011 11:13:05 EST Food Blog #7 - I GOT THE JOB! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4148904 Exciting news guys! So my plan this year was to get a second job to help pay for the wedding and just to make some extra money on the side (and to support my new healthy habits, like taking fitness classes, protein powders, bars, supplements, organic foods, etc). The people that I currently work for full-time has a daughter who works at the Guthrie Theater <link>www.guthrietheater.org/ </link> . She posted a link on Facebook saying that they are hiring for part-time Ushers. I thought thi... Thu, 7 Apr 2011 09:57:35 EST Food Blog #6 - Tired & Sore But Determined http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4146298 I ended up not getting out of bed until 7 this morning, so that meant I had 30 minutes to get ready! I was going to have my yummy eggs-n-oats for breakfast but just didn't have enough time. I went to bed at 9:30 last night and I slept very well. It must have been all that running yesterday! I had to make something quick. <BR> <BR> On a separate note, I got a call from the Guthrie Theater last night (while Matthew and I were on our long run) and Catherine left me a message to call her bac... Wed, 6 Apr 2011 09:39:43 EST Food Blog #5 - Consistency http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4143638 Greetings Sparkwhooligans! <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/4/l543877171.jpg"> <BR> <BR> So I got up right away at 5 this morning, drank my C4 and headed out to the gym! Got there at 5:15 and put in a nice 45-min run/walk. Felt great! <BR> <BR> Pre-Workout Energy - Cellucor C4 Extreme, 2 scoops <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/8/7/l875582410.jpg"> <BR> <BR> <BR> <BR> Post-Workout Recovery/Breakfast - Eggs-n-Oats and 1 Cup of Skim Mi... Tue, 5 Apr 2011 09:32:29 EST 20 Best-Kept Nutrition Secrets - Everyone is on a diet! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4143605 By David Zinczenko Men's Health <BR> <BR> Sarah Palin is on a diet. So is Barack Obama, Glenn Beck, Oprah Winfrey, Lady Gaga, Peyton Manning, the pitching staff of the Texas Rangers, all the judges on America's Got Talent, and the entire cast of Glee. In fact, from Chris Rock to Kid Rock to The Rock, everyone you can name is on a diet. <BR> <BR> And so are you. <BR> <BR> How can I be so sure? Because a "diet" isn't something you go on and go off of, like a prescription. A diet is what you ... Tue, 5 Apr 2011 09:21:33 EST The HCG diet is also showing up in the news! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4142565 Scary! I am with the people who DON'T agree with this kind of diet. Why try to lose weight this way instead of the healthy way? Aren't you trying to get healthy? I think doing the HCG diet is going backwards, away from living a healthy lifestyle. Losing weight super fast is not healthy. Injecting or taking drops is not healthy. Eating right and exercising is the way to go and there are millions of people on Spark to prove it! <BR> <BR> HCG Diet Dangers: Is Fast Weight Loss Worth the R... Mon, 4 Apr 2011 21:08:29 EST "Living Healthy In Our 20's" April BSG Challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4141649 Challenge will be from April 3- April 30th. <BR> <BR> Daily Chat- worth 5 pts a day <BR> Week 1 (3-9) <BR> Sun- 0 <BR> Mon- 0 <BR> Tues- <BR> Wed- <BR> Thurs- <BR> Fri- <BR> Sat- <BR> Total: <BR> <BR> Week 2 (10-16) <BR> Sun- <BR> Mon- <BR> Tues- <BR> Wed- <BR> Thurs- <BR> Fri- <BR> Sat- <BR> Total: <BR> <BR> Week 3 (17-23) <BR> Sun- <BR> Mon- <BR> Tues- <BR> Wed- <BR> Thurs- <BR> Fri- <BR> Sat- <BR> Total: <BR> <BR> Week 4 (24-30) <BR> Sun- <BR> Mon- <BR> Tues- <BR> Wed- <BR> Thurs- <BR>... Mon, 4 Apr 2011 14:15:38 EST Food Blog #4 - Starting Over http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4141016 Updated throughout the day! Check back often =) <BR> <BR> Good morning Sparkers! <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/4/l244949238.jpg"> <BR> <BR> <BR> Today is my "back on track" blog! I wanted to get up at 5 this morning to go for a run at the gym after a weekend of bad eating but I was too tired. Matthew and I stayed up late last night and watched a movie that we recorded called "Hunger". It was a pretty good horror movie. Disgusting in many parts, but good... Mon, 4 Apr 2011 10:49:44 EST Food Blog #3 - Bad Food Decisions http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4140919 I had a very bad day food-wise but my goal is to post what I eat every day for the next 30 days, so here goes! I started the day off with eating the rest of my Planter's lightly salted cashews that I started to eat yesterday. I had half a can left which was gone before I left for breakfast and church that morning. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/9/6/l969213430.jpg"> <BR> <BR> <BR> We went to Key's Cafe and Bakery for breakfast...my favorite locally-owned restau... Mon, 4 Apr 2011 10:24:44 EST Food Blog #2 - Super Busy Day! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4136206 First things first...I weighed in this morning at exactly 136 pounds! Yesterday morning was at 138 pounds, so the 2-pound loss must have been mostly from water weight. I am so glad to know my official weight is not that high, I don't ever want to see the 140s! <BR> <BR> I never realized until this morning how busy today is going to be! I might even be late to the last event, but we'll see! Matthew and I are meeting with a florist at 1 to go over everything we need for our wedding such a... Sat, 2 Apr 2011 09:00:43 EST Food Blog #1 - Happy April Fool's Day! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4133947 Good morning! <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/9/5/l953741616.jpg"> <BR> <BR> Today the company I work for has been in business for 39 years...and to celebrate, we are ordering Red's Savoy pizza...the only best pizza in the Twin Cities! I figured I should probably eat some since our anniversary is one one day a year....but I do have a plan. I am going to eat one piece (about 2" x 2") and eat 7 hard-boiled egg whites with it...that should keep me full and prevent me... Fri, 1 Apr 2011 10:04:11 EST 10 Tips for a Healthier Weekend - How to Stay on Track 7 Days a Week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4126090 I read this article this morning and wanted to share it with you. I am hoping it will help me make better food choices during the weekend! <BR> <BR> By Jennipher Walters, Certified Personal Trainer and Fitness Instructor <BR> <BR> We all know how it goes. You make good food choices, avoid temptations, and work out every morning only to find that on Friday or Saturday night, your willpower goes out the window. Somehow you begin noshing on chicken fingers and guzzling beer then snoozing thro... Tue, 29 Mar 2011 09:38:30 EST Shamrock Week #4 BSG Challenge Template http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4111110 *********************March 22-28************************ <BR> <BR> Well, good luck on this weeks' challenges ladies =) I am going to try my hardest to get exercise, get enough sleep, write blog posts and comment on our team members' blogs this week! It is going to be a busy one though...meeting with a mentor for the first time tomorrow after work and then going to see a play at the Guthrie in Minneapolis, MN. Thursday I have to bring my car to the body shop - a lady hit me in my rear bumper ... Tue, 22 Mar 2011 21:15:46 EST Shamrock Week #3 BSG Challenge Template http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4094929 *********************March 15-21*********************** <BR> Daily Chat <BR> <BR> T: 5 <BR> W: 5 <BR> Th: 0 <BR> F: 5 <BR> Sa: 0 <BR> Su: 0 <BR> M: 0 <BR> <BR> Total: 15 <BR> ____________________________________ <BR> <BR> Exercise: If you do 100 jumping jacks, situps or pushups or any combo you get 50 points. For every mile you go (walk, run, bike..etc) you get 50 points (EX: Run 2 miles, and do 50 pushups and 50 situps would be 150 points) <BR> <BR> T: 0 <BR> W: 275 (ran/walked 4.75 mil... Tue, 15 Mar 2011 23:46:17 EST Guilt-Free Frosted Peanut Butter Cookie...inspired by Rachel_Mac! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4086140 I shared this on facebook...and I know a lot of you don't have a facebook or we're not friends on there, so I wanted to share this with my Spark peeps! This is all totally Rachel_Mac's idea! I don't want to take any credit for it, just share with everyone! <BR> <BR> Mix 1 ounce of plain non-fat Greek yogurt with 1/2 packet of truvia sweetener, 1 tsp ground cinnamon and 1 tsp vanilla extract. Microwave a Peanut Butter Supreme Quest Protein Bar for 30 seconds. It will expand! Top it with... Sat, 12 Mar 2011 11:30:56 EST Shamrock Week #2 BSG Challenge Template http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4076052 * UPDATED DAILY * <BR> <BR> **************March 8-14*************** <BR> <BR> Weekly goal for week #2: Do three 30-minute strength training sessions <BR> <BR> Daily Chat-5 points <BR> <BR> T: 5 <BR> W: 0 <BR> Th: 0 <BR> F: 5 <BR> Sa: 0 <BR> Su: 5 <BR> M: 5 <BR> <BR> Total: 20 <BR> _______________________________________ <BR> <BR> Give yourself 20 points for each cardio session & 20 points for each strength session. Count yoga/pilates as cardio & if you do both give yourself 40 points <... Tue, 8 Mar 2011 12:19:34 EST Attitudes are contagious. Is yours worth catching? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4072590 I really enjoyed reading this Healthy Reflection article I received in my inbox this morning. I wanted to share this with everyone because positivity and optimism are very important traits to have. I can't stand people who are always negative and pessimistic. It really puts a damper on everyone's mood...you can always find something positive to say! Always! <BR> <BR> There is constant struggle at my work when it comes to maintaining a positive emotional atmosphere. My boss is always ... Mon, 7 Mar 2011 09:48:11 EST Shamrock Week #1 BSG Challenge Template http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4055482 * UPDATED DAILY * <BR> <BR> **********************March 1-7************************ <BR> <BR> 50 pts for introducing yourself, adding your name and your team to the signature line (you can do that from your page) Also, set a weekly goal that you want to accomplish this week. <BR> <BR> Weekly goal: Run at the gym 3 days a week! <BR> <BR> Total: 50pts <BR> ______________________________________ <BR> <BR> Daily Chat is 5 pts <BR> <BR> T: 0 <BR> W: 5 <BR> Th: 5 <BR> F: 5 <BR> Sa: 5 <BR> Su:... Mon, 28 Feb 2011 20:16:13 EST Healthy Foods Everyone Should Eat Challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4037972 Healthy Eating Made Easy - 8 must-have foods to add to your daily meal plan <BR> <BR> This article inspired me to continue to eat healthy and made me want to eat these foods more often. My goal is to eat at least one serving of these foods at least 3 days a week: eggs, salmon, spinach, almonds, sweet potatoes, apples, broccoli and dark chocolate. I also want to incorporate blueberries and oatmeal more too. I will plan it out in my food tracker ahead of time to ensure I stick to it! <BR>... Tue, 22 Feb 2011 10:28:13 EST Do these sound like panic attacks? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4035005 I was reading an article on SparkPeople.com under the Health Conditions tab and under Health A-Z. An excerpt from the Panic Disorders article read that "if you are truly in danger (for example, if you are confronted by a criminal with a gun), your body readies itself for "fight or flight." Heart rate increases. Blood rushes to arm and leg muscles, causing a trembling or tingling sensation. You may sweat and become flushed. You become intensely fearful, aroused and very alert. For people havin... Mon, 21 Feb 2011 11:22:30 EST Ran my second 5K in 26:31! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4012006 What: Valentine's Day TC 5K <BR> Where: Around Lake Harriet in Minneapolis, MN <BR> When: February 12th, 2011 at 10AM <BR> <BR> Temperature: 26 Degrees! <BR> <BR> Time: 26:31 (Last 5K race I ran in 27:34...beat my time by a whole minute!) <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/7/6/l765001202.jpg"> <BR> <img src="http://photos-ak.sparkpeople.com/nw/7/1/l718130677.jpg"> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/5/l150561120.jpg"> <BR> <img src="http://pho... Sat, 12 Feb 2011 13:33:21 EST How to Lose Weight as a Couple http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4009493 Two is better than one! Snag these healthy-living secrets to fight fat as a dynamic duo. <BR> By Alyssa Wells, Fitbie <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/6/l266219988.jpg"> <BR> <BR> You put on that marital-bliss belly together, and now it’s time to take it off as a team. Though the science seems stacked against you—a 2009 study published in the journal Obesity found that just living with a romantic partner for more than 2 years correlated with obesity, inactivity, a... Fri, 11 Feb 2011 12:00:39 EST 12 Best Foods for Your Abs http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4008353 Nutrient-dense (but flavor-packed!) foods that help you fight fat and build lean muscle. <BR> <BR> Almonds And Other Nuts (With Skins Intact) <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/9/1/l91911884.jpg"> <BR> <BR> Superpowers: Build muscle, reduce cravings <BR> Fights: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure <BR> <BR> <BR> Click the following link to view the rest of the the belly-fat burning foods: <link>www.womenshealthmag.com/fitness... Thu, 10 Feb 2011 23:21:39 EST Afternoon Snacks for Weight Loss http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4008346 Snacks are vital to keeping your energy up and controlling appetite, says Keri M. Gans, MS, RD, author of The Small Change Diet and spokesperson for the American Dietetic Association. Here are simple snack ideas around 100 calories that will satisfy your cravings for every day of the week. <BR> <BR> Be prepared the next time a craving strikes with these 7 delicious, low-cal snacks: <link>fitbie.msn.com/slideshow/afternoon-s<BR>nacks-weight-loss </link> <BR> <BR> <BR> <img src="http://... Thu, 10 Feb 2011 23:19:01 EST 6 Foods to Get You In the Mood http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4008324 I thought this was a pretty interesting article...although I don't know how "true" it really is. Funny how most of the foods on here are good for you...get your health and freak on this Valentine's Day! <BR> <BR> Delicious ways to turn up the heat! <BR> By Jennifer Berman, MD <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/2/l220249373.jpg"> <BR> <BR> Want a really romantic dinner? Sure, candles and soft music are nice, but what you and your man nosh on could truly take thing... Thu, 10 Feb 2011 23:06:25 EST 7 Ways to Stick to Winter Workouts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=3986735 By David L'Heureux, Fitbie <BR> <BR> Wintertime presents a multitude of challenges to your weekly workout routine. Here’s the pro advice on staying active when your body wants to hibernate. <BR> <BR> When the mercury starts to drop, so does our motivation to get up and get going. Unfortunately, it’s also at this chilly time of year that we instinctively want to pack in more calories, which makes sticking to an exercise plan even more critical. We talked to professional trainers and coaches ... Thu, 3 Feb 2011 10:51:57 EST Baked Berry Oatmeal - Bowl Lickin' Goodness! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=3973911 Talk about sexy breakfasts... <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/7/l171135509.jpg"> <BR> <BR> ...I seriously licked the bowl clean this morning! <BR> <BR> This is not my recipe...it's Molly's (MOTIVATEDMB) who left Spark because of personal reasons. I wish she was still here so I can tell her how much I love her baked berry oatmeal and thank her for it =) Thank goodness I saved her blog with the recipe. <BR> <BR> <BR> Healthy Baked Berry Oatmeal <BR> By Molly ... Sun, 30 Jan 2011 11:54:20 EST Ways to Enjoy Your Workout More! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=3972794 Feel-Good Fitness Strategies <BR> <BR> Don’t let workout dread zap motivation. Try these 10 expert tips guaranteed to boost your exercise enjoyment. <BR> <BR> By Holly C. Corbett, MSN Fitbie <BR> <BR> On a good day, working out feels awesome. Your heart is pumping, endorphins are running high, and you feel like you can do anything. On other days, you just want to scream, “I want out of this gym, and I want out now!” Or, more likely, you just don’t go in the first place. <BR> <BR> If your ... Sat, 29 Jan 2011 21:58:08 EST The Truth About Calories http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=3969463 By Hollis Templeton, MSN Fitbie <BR> <BR> We set the record straight on negative calories, low-cal diets, and the best calorie-blasting workout. <BR> <BR> <BR> Energy Expenditure, Explained <BR> <BR> Counting calories isn’t rocket science. It’s more like basic physics, or at least the first law of thermodynamics—that energy can be changed from one form to another, but not created or destroyed. Burn the 3,500 calories that make up a pound of body fat, and you’re that much lighter. <BR> <... Fri, 28 Jan 2011 15:05:57 EST