Happy Healthy Friday

Happy Friday Girls!

Let's just jump in, i have so much to share with you.

"Temptation Taco Salad"

This is everything you will need.

If you don't like Boca crumbles you can use white chicken chunks. They sell them pre-packaged in a yummy southwest flavor.

1 smart & delicious Tortilla

1 cup soy crumbles

 1 tbls taco seasoning

slasa

2 tbls fat free sour cream

low fat shredded cheese

pam spray

lettuce

tomatoes

olives

Preheat oven 425* degrees

1. Spray a small size glass bowl with pam

2. place tortilla in and fold along the sides to form a bowl

when oven is ready 

bake for 10-12 minutes.

(i do 12, i like it crispy)

meanwhile scramble soy crumbles

chop up lettuce and tomatoes

when bowls are done take out and let cool for about 5 minutes

 Add lettuce,tomatoes,cheese,soy or chicken.

top with:

 2 tbls FF sour cream

salsa and olives and a little more cheese.

ENJOY!

YUMMINESS!

The facts:

345 calories

40g protein

37g carbs

8.5g fat

Portion Sizes.

we all know that in America the portion sizes are way out of control. Jumbo this and super size that.

Lets get a handle on that.

these are a few rules i follow.

Protein = size of palm

Carbs = size of fist

1 oz cheese = size of a domino

fruits =size of palm

if you eat smaller meals more frequent through out the day you will rev up your metabolism, and you won't be hungry

I eat 6 times a day

about every 2 to 3 hours.

A protein and a carb

plenty of veggies.

Drink lots of water!

~Treats of the week~

Greek yogurt

the best!

25 calories

yumminess.

Love love love this.

pre portioned servings

I LOVE these crackers.

you can have 19

for 120 calories.

TURKEY peppeoni.

you can have 17 pieces for

70 calories.

cha ching.

one of my favorite mid day snacks

all 3 of these together.

i make little snack bites.

so good!

1. Try something differant.

take a spinning class,

take a yoga class.

try kickboxing.

Heck even salsa lessons.

Just get out there and have fun. 

life is to short.

Get Going.

What fitness magazines do you read?

Shape

Fitness

Self

cooking light

womans fitness

i also go to all of there websites.

plus

biggest loser.com

whole foods .com

They all have websites.

TONS 

of tips, and recipes.

Plus workouts, and lots of your questions answered.

go check some of them out.

"Blissful Brownies"

all you need is:

1 box devils food cake mix

1(15oz) canned pumpkin.

pre heat oven 400*

mix the 2 together.

this is it.

it will be thick. 

don't worry! don't add water!

spray cake pan.

spread thick batter.

bake 20 minutes.

makes 12 brownies

180 calories

2g fiber

3g fat

32g carbs.

be creative try different cake flavors.

Super rich and yummy!

Enjoy!

Hope everyone has a super fantastic weekend!

If you have a question for me please email me.

I will answer questions and post some of them here next week.

oxoxox,

Jessi