400 Calorie Meals

sweet poato wafflesSweet Potato Waffles

Serves: 4

Ingredients:
1/2 cup canned sweet potato
1/2 cup milk
1 tablespoon canola or light olive oil
1 egg
1 tablespoon honey
1 cup pancake or waffle mix
Nonstick cooking spray

Directions:
1. Place sweet potato, milk, oil, egg, and honey in large bowl and whisk well. Add pancake or waffle mix and stir with a wooden spoon until most of the lumps have disappeared and there are no dry spots.
2. Heat a waffle iron and coat with cooking spray. Cook batter according to the manufacturer’s instructions and serve immediately, or cool on a wire rack and store in the fridge for up to three days, or transfer to a resealable bag and freeze for up to six months.

Nutrition score per serving (1 waffle): 271 calories, 5g fat, 52g carbs, 6g protein

Recipe courtesy of:http://www.shape.com/healthy-eating/meal-ideas/40-easy-recipes-under-400-calories/slide/2

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6 week Challenge

Day 3…MONDAY is the day to set your week in motion. Work hard, eat right, feel better!

Burn Boosters

complaining-wont-burn-caloriesIf you’re eager to lose the weight, then here are three everyday changes that will help increase your calorie burn.

 Early mornings are a big payoff: AM exercisers burn more calories. Research shows that people who exercise in the a.m. work harder and for longer periods of time, which may be because they’re more alert and energetic and they don’t feel as rushed as afternoon or evening exercisers. Getting into a morning routine will also help you stick with it, which will help even more on your weight-loss journey.

When it comes to cardio running will help you lose more weight than walking since it burns more calories, but if you increase your speed just a little, then you’ll burn even more. And don’t stick to a consistent pace the entire workout. Adding sprinting intervals is an effective way to increase your calorie burn and has also been proven to reduce belly fat. Also be sure to swing those arms as you move, and you’ll burn 15 percent more calories.

Muscle burns more calories than fat does, so increase your strength training  by including push-ups on the bathroom counter or calf raises while brushing your teeth. You can also work your body by carrying a basket instead of pushing a cart, using the stairs whenever possible, and sitting on an exercise ball instead of a chair.

Article courtesy of SELF

 

 

No Gym needed

Pair Dumbbells and Plank Jacks

Sohee Lee, a trainer at New York City’s Peak Performance fitness center, reaches for a pair of dumbbells when she only has 10 minutes to spare. “Most women can handle 10 to 15 pounds in each hand,” she says. Hold them at your shoulders and do seven squat presses—it should take you between 20 and 40 seconds. Then take the rest of that minute to rest and recover. Then switch to plank jacks: Start in plank position and jump your legs out wide, then back in—like you’re doing a horizontal jumping jack with your legs. Again, do seven reps, and spend the remainder of that minute resting. Repeat the sequence 10 times.

Fitness Tip:if you want to increase the intensity for your plank jacks make sure are arms are stretch out like you are going to do a push up

Big Fat Liar

your scaleYour scale is LYING to you!!! Check out fitness model Anoah Adjah, who is over 200lbs but looks GREAT! Your scale doesn’t determine your health!!!

When it comes to weight loss, the scale can be a good measure of progress, particularly if you have a lot of weight to lose. But if you place too much emphasis on your weight and not enough on your body composition (the ratio of fat to lean muscle), you’re only getting half the story.

The scale doesn’t tell you how much fat you have. Your scale does exactly what it’s supposed to—it tells you how much you weigh. When the number on the scale goes up or down, it doesn’t represent only fat loss or muscle gain. In fact, the scale can’t tell if you’ve gained muscle. A pound of muscle is like a brick, small and compact. A pound of fat is like a fluffy feather pillow, bulky and lumpy. When you gain muscle and lose fat, your body gets smaller and tighter. Building muscle also makes it possible to drop clothing sizes without a big change in weight. Perhaps after a 90-day fitness program, the scale says you lost 7 pounds, which may not sound like much. But what if you actually lost 12 pounds of fat and gained 5 pounds of muscle? That’s a remarkable improvement in your body composition, but you wouldn’t know it if you only used your regular bathroom scale to track your progress.

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

One of the best ways to keep track of your changing body is to use a tape measure. Record your chest, waist, hip, thigh, arm, and wrist measurements in a journal. Update the measurements every 30 days to see how your body changes. Pictures are also good indicators of progress. Have someone take front, side, and back photos of you every 30 days and keep these with your body measurements. Notice how your clothes fit. This is a foolproof way to prove that you’re losing weight. If your clothes are getting looser, your body is shrinking, even if you don’t see a big change in the mirror yet.

Article Courtesy of: http://blackdoctor.org/290833/is-scale-your-scale-wrong

Chicken Breasts with Mushroom Cream Sauce

chicken breasts with mushroom cream sauceIngredients

  • 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon salt
  • 1 tablespoon canola oil
  • 1 medium shallot, minced
  • 1 cup thinly sliced shiitake mushroom caps
  • 2 tablespoons dry vermouth, or dry white wine
  • 1/4 cup reduced-sodium chicken broth
  • 2 tablespoons heavy cream
  • 2 tablespoons minced fresh chives, or scallion greens

Preparation

  1. Season chicken with pepper and salt on both sides.
  2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
  3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

Nutrition

Per serving: 275 calories; 15 g fat ( 5 g sat , 7 g mono ); 84 mg cholesterol; 5 g carbohydrates; 25 g protein; 1 g fiber; 373 mg sodium; 370mg potassium.

Recipe courtesy of EatingWell.com

Waist Training Tips

waist training dangerWaist training has it’s benefits but like anything else you gotta know when and where to draw the line. Like those men who tend to go a little too hard in the gym or that friend who always seems to have a little too much to drink… if you’re the type to over indulge then waist training may not be for you.

As with anything else, when it comes to corset training if you listen to your body and take things slowly and progressively then you are at less of a risk of developing any serious issues. Some of the benefits include an improved posture and of course a smaller waist line. There are tons of garments out there to help you train your waist from waist cinchers to corsets, girdles and shapers. But in order for them to be beneficial you have to be dedicated and consistent. Many women give up before they even achieve any results… and the other half just don’t know when to stop. With that being said.. it AIN’T for everybody. I would say the most important thing about lacing or corseting is knowing when to take it off!

Boning is always angled to bring in the waist.  While bringing in the waist, corsets do make breathing difficult as they restrict the diaphragm, and make doing everyday chores incredibly different. You cannot bend over like you would without one on–it’s kind of like a skinny pregnant suit. They make life a little difficult but do wonders for your back, your shoulders and sometimes your self-esteem.

More tips:

  • Always wear something under your corset or it will begin to smell & wear out. Gross.
  • Lacing up without something under your corset will burn if with cord, laces cut. Uncomfortable.
  • Never pull it as tight as possible when you are starting out, as that can put you into shock or kill you. Be smart.
  • Do not eat for about half an hour before and after lacing up. Just a tip.
  • Educate yourself on corsets, because people like to question them. Be smart.
  • Brace yourself when you sneeze or cough. So serious.

Corsets are different from the norm and make everyday life a little complex, but I guarantee sex will never be the same.

Reference: Blackdoctor.org and http://fashion.lovelyish.com/2010/12/08/how-to-wear-a-corset-without-accidentally-killing-yourself/