Chicken Caesar Salad Pizza

Good morning readers!!  I found a new recipe I’m going to try! It sounds delicious!! Check it out! It’s from the Hungry Girl’s website!  I made some moderations to the recipe so the nutrition information will be a bit skewed, however when you prepare the pizza, you can easily track your calories.

Moderations:
-1oz real Shredded cheese instead of using a cheese string
-Regular dressing instead of calorie/light dressing
-Removed the “parm-style topping”

Ingredients:

1oz Shredded Cheese of your choice

1 high-fiber pita


2 oz. cooked and finely chopped skinless chicken breast

2 cups finely chopped romaine lettuce

2 tbsp. finely chopped red onion

1 tbsp. Caesar dressing

Directions:

 Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

Lay pita on the baking sheet, and sprinkle with shredded cheese and chicken. Bake until hot and lightly browned, 8 – 10 minutes.

Let pita cool, about 10 minutes. To make the salad, mix romaine and onion in a medium-large bowl. Toss with dressing.

Top pita with salad. Grab a fork and knife, and dig in!

Makes 1 serving

 
Entire recipe: 326 calories, 9g fat, 833mg sodium, 37g carbs, 8g fiber, 3.5g sugars, 30.5g protein

Read more: Chicken Caesar Salad Pizza http://caloriecount.about.com/chicken-caesar-salad-pizza-b630472#ixzz3AHgEkJmb

Recipe: Banana Split Bites

 

Summer is coming and these would be the perfect, most delicious recipe for you to take to a BBQ/Party!!!

Banana Split Bites, I can’t wait to make these!! Check out the recipe below and ENJOY!!!

Image

Ingredients:

1 medium banana, sliced into 16 coins

2 oz. (about 1/4 cup) fat-free strawberry Greek yogurt (like the kind by Chobani)

2 tsp. finely chopped peanuts
Directions:

Lay banana coins on a large plate or platter. Evenly top with yogurt, followed by peanuts.

Freeze until yogurt is firm, about 1 hour. Eat up!

Makes 1 serving

Entire recipe: 182 calories, 3g fat, 37mg sodium, 34.5g carbs, 3.5g fiber, 20.5g sugars, 7.5g protein

 

How to STOP Negative Self Talk!

 

I found this article and sent it to my clients.  I LOVE this article, I hope you enjoy xoxo

How to Stop Negative Self-Talk

If there is anything that can keep you from being productive and partaking in the abundance that life has to offer, it’s negative self talk. This is the type of talk, and thoughts, that create or reinforce existing sub-conscious beliefs that will keep you from what you desire. If you want to enjoy life the way you should, you’ll need to learn how to stop negative self-talk for good.

Do You Suffer From Negative Self-Talk?

If you have a tendency to believe that a tough situation is worse than what it is, it’s negative self-talk. If you’re wondering why you’re not enjoying the journey of your life, it’s negative self-talk. And if you find yourself more often in a state of unhappiness than happiness, it could very well be because of chronic negative self-talk.

Negative self-talk comes from relating your current situation with some past experience. If you’ve tried to succeed at something and haven’t been able to shake off past failures, or have been afraid of being unable to match the previous levels of success you’ve achieved, you’ve got to change your thought process.

Self-Awareness is the First Step

The good news is, if you can recognize your negative self-talk for what it really is—nothing more than unnecessary baggage from your past that you carry into the present by way of your own thinking—then you can choose to gradually shift your way of thinking to create thoughts, words, and beliefs that will make you feel better and put you in a better position to achieve success.

The thing to understand about negative self-talk is that it reflects your internalized negative feelings about yourself rather than the truth. In other words, just because you feel it doesn’t make it true.

Your subconscious mind does not distinguish between true or false. It doesn’t not make judgments or have the ability to have an opinion. It simply takes what is believed to be true– in the case of self-talk this would be doubt and fear—and it makes it feel real. In turn, this “truth” is compounded and reinforced and solidifies your belief and you will receive a negative result.

How to Stop Negative Self-Talk

Fortunately, you can prevent yourself from getting caught up in this negative self-talk. It helps that in the morning you allow your first thoughts to be positive and if a negative thought slips in that you recognize it before it snowballs out of control. That one negative thought can take an otherwise promising day and blow it to pieces.

It’s normal to have negative thoughts every now and but once you realize what’s going on, focus on positive thoughts to drown out the negative. Eventually, your mood will follow and you’ll be able to get back on track.

Researchers say we have more than 60,000 thoughts per day so being present to monitor these thoughts is a daunting task. So rather than trying to master your thoughts try this simple practice: view your feelings as an emotional warning system. When you’re feeling good you must be having good thoughts, and when you’re feeling bad you must be having bad thoughts. Simple.

So when you’re feeling lousy, ask yourself what bad feelings am I having? At that point you can change your thoughts. And when you change your thoughts, you change the way you feel, and only then can you change your life experience.

The bottom line is this: the power of your thoughts and beliefs are immense. They can lift you up and take you to the highest highs or drag you down to the lowest lows. The greatest leaders and most famous entertainers and athletes exercise healthy habits of thinking that springboard them into a fulfilling and prosperous life, and so can you!

 

10 Questions You’ve Always Had about Water

You’ve heard it over and over; water is key to a variety of health benefits, including beautiful skin, proper muscle and joint function, and improved mood.  How many of the statements you’ve heard are actually true though? Here are 10 common questions surrounding water, and whether they’re popular answers are fact or fiction. See how many you thought you knew!

1- Does everyone need 8 cups of water a day?

Drinking 8 glasses a day is not a rule set in stone. The truth is that fluid needs vary from person to person. Factors like weight, exercise levels, climate, and the quantity of water-rich foods you eat (usually food provides about 20% of your hydration needs) all play a role. Divide your body weight in pounds by two for a general estimate of the amount of ounces you should drink per day. For cups, divide that number by 8. 

2- Is plain water the perfect source of hydration?

While plain water is a smart choice for hydration, it is not the only option you have. Most fluids like flavoured water, tea, green tea, coffee, fruit and vegetable juices, sports drinks and hydrating foods like cucumbers and melons count too! Note that not all fluids hydrate. Alcohol, for example, dehydrates you (dehydration is one of the symptoms of a hangover) and is calorie-dense and usually nutrient-empty, as are most pops and sugary beverages.

While water is calorie-free and and has no additives, depending on your needs the other options provide benefits as well. Sports drinks, for example, are helpful to athletes exercising for prolonged periods of time. Tea and coffee may provide the caffeine jolt you need to curb a headache. Flavoured water is a simple way to add antioxidants from fruit to otherwise plain water. Choose the best option for you.

3- Will drinking water help me lose weight?

This statement is true, but probably not for the reasons you think. Water itself does not cause weight loss, but replacing calorie-rich fluids like pop and juices with water decreases calorie intake, which does cause weight loss. Sipping on water instead of snacking helps save calories as well.

4- Should I drink before or after a meal?

As a child, I was constantly told not to drink with my meals because then I wouldn’t be hungry. Some also believe that water dissolves the stomach’s digestive juices, resulting in poorly digested food. In reality, water actually aids in digestion, and while it is true that it fills you up, this is beneficial for those of us trying to eat less. Moderation is key, of course. Instead of guzzling down glass after glass throughout a meal, take small sips to slow down your eating pace, help avoid overeating, break down food, and aid in digestion. Water consumption is particularly important when consuming a fiber-rich meal too, as it will help avoid constipation!

5- Will water make me gain weight?

On the opposite side of the spectrum, most of us experience weight gain with increased water intake. Luckily, weight fluctuations due to water (and food!) are natural and the water weight (not fat!) gained will eventually be lost. Water also reduces bloating, which can reflect a drop on the scale too.  Avoid scale induced frustration by weighing yourself on the same scale at the same time each week.

6- Does lemon water help burn more calories?

Speeding up your metabolism is one way to burn more calories, but a glass of water with squeezed lemon won’t do the trick. While the vitamin C content may benefit your immune system, your metabolism won’t be directly affected as it is by thermogenic foods. Enjoy lemon water as a flavorful alternative to plain water, but don’t count on it  as a primary way to shed pounds!

7- Can I drink too much water?

Believe it or not, you can, although this occurrence is very rare. It is known as water intoxication and characterized by excess fluid in the body’s cells. The excess causes sodium to be diluted and your homeostatic concentration gradient to be thrown off. The average person should not worry about water intoxication as long as they don’t consume large volumes all at once. At risk are infants who drink too much for their kidneys to process, athletes who drink too much water after sweating out electrolytes, and people with health conditions like high blood pressure, edema, and kidney problems.

8- Is bottled water the safest to drink

A bottled water craze has taken storm in developing and first-world countries alike due to concern for contaminants. The concern is justified when you’re using the water for everything from washing your hands to cooking a meal. The safety of tap water does depend on where you live though. Canadian drinking water is among the safest in the world, and any contaminants (like lead) are quickly detected through close monitoring of supplies. If you’re still concerned, a simple water filter may help (and save you money!).

9- Will I know when I’m dehydrated?

Yes. Thirst is an early sign of possible dehydration, but it does not mean that you are already dehydrated. You feel thirst (and can sometimes mistake it for hunger) when your water balance is anywhere from 1 to 5 percent off homeostasis levels. Consciously sipping on fluids throughout the day should be enough to avoid this and other progressive signs of dehydration like feeling cranky, tired, or having a headache. This is especially important for older adults, as their sense of thirst may be dulled.

10- Does water cleanse and hydrate my body from the inside?

Vibrant skin and inner cleansing are two perceived benefits surrounding water intake that are not completely unfounded. Sufficient water does aid the kidneys in their function of cleansing toxins and expelling them through urine. The more often you drink, the more often toxins will be expelled. This cleansing effect may also contribute to youthful skin, but outside factors like climate, quantity of oil glands, and moisturizing play a bigger role.

 

Should you weigh yourself everyday ?

MYTH: Weighing Yourself Daily Will Help You Stay on Track

The Truth: I recommend that people weigh themselves once a week, at the same time every week. Weighing yourself every day can have a negative impact on you.

 For so many of us the scale is a source of stress and self-loathing, but it really shouldn’t be. Don’t think of  the scale as anything other than a compass — something we use when losing weight to keep us going in the right direction. It tells us what’s going on with our bodies so we can effectively modify our regimen to ensure continued weight loss. It’s just a tool — no more and no less. So how frequently should you consult it? Here’s my opinion on the topic:

Your weight varies throughout the day. Not only does your weight change every day, it also changes at different times through a single day, so there is no point to weighing yourself every day — and definitely not multiple times a day.This is because of body fluid fluctuations — you might be retaining water from too much sodium consumption, or you may not have gone to the bathroom yet (gross, but true). All of these things affect your weight. The issue with checking the scale DAILY, is that minor fluctuations can freak people out — or discourage them from their weight-loss efforts. Instead, take photos, body measurements, and judge yourself by your fitness endurance and how your clothes are fitting you.

To use the scale effectively, you should weigh yourself once a week. I want you to weigh yourself once a week at the same time, on the same day of the week, wearing similar clothing, and most importantly, ON THE SAME SCALE.  Weighing yourself just once a week will give you a more accurate read — you’ll allow time for the scale to actually show weight loss. The number on the scale will help you figure out if you need to make adjustments to what you’re eating or how you’re exercising. Keep in mind that half a pound to two pounds is a realistic weight loss so don’t expect drastic results.

NEVER weighing yourself is a bad idea. Are you one of those people who doesn’t weigh themselves all year, and then finally steps on the scale at their annual physical? This isn’t the right way to go either! Never weighing yourself and, instead, determining how “healthy” you are by how you feel, isn’t the best method. To know how healthy you are is to know that number on the scale. If you’re in maintenance mode (and not trying to lose weight), I’d still suggest you weigh yourself once a week, or at least twice a week. Your weight is a total picture of your overall health, and it’s good to keep tabs on yourself 

The Bottom Line

Confront the scale and find the right day for your weekly weigh in’s and stick with it so it turns into a habit

Read the Fine Print on the Labels

Ever been told to “read the fine print” before signing a contract? It’s a warning to check for loop holes and problematic terms before committing to something, right?

Well, it’s a crummy fact of life but many things don’t come as advertised. Packaged foods are no exception. Many items that are billed as healthy on the front label, reveal another story when you check out the ingredients on the back.

Don’t be fooled by advertising. Avoid bad choices and be on the alert for these common food label traps:

  • Fat Free: Fat-free foods can be higher in carbs than their regular counterparts and may have almost as many calories. Fat-free cookies are a perfect example. Fat-free is not necessarily a better choice. Read your labels carefully.
  • Serving Size: If it seems too good to be true, then it probably is. You cannot use half a bottle of butter spray and still think you’re getting zero calories and zero grams of fat! It’s true that per serving it’s just that, but spray your entire bowl of popcorn and you’ve got way more calories and fat than you intended.
  • Trans fats: While you’re being smart looking at the packaging that says “trans fat-free,” check the ingredient list to see if it contains partially hydrogenated oil. You may think your meal is in the clear because of the outside packaging, and while it’s technically true if you only eat one serving, you’d be eating the nasty trans fat too if you’re going for more than one serving — something you’re supposed to avoid at all costs!

Be cautious and keep yourself informed!  You will spend a lot of time reading labels at first. It will get easier though — trust me. Once you’re familiar with a particular product’s label you’ll know if it’s a good choice in the future. Then you’ll be down to reading the labels on new products. Having said that, don’t assume that the products you buy every week will always be a good choice. Companies do change their product formulas, serving sizes, etc. So if a favourite product suddenly has a new look, read the back carefully.

LOVE yourself Healthy

Many people eat the way I used to eat.  They’re compulsive bingers, not because they’re hungry.. its because they’re emotionally hungry.  Some suffer from being overweight and have spent so much time to try to “fix” their eating routines.  But it’s hard, I know.  I know some feel their lives are complete chaos, due to food.

Do you love yourself enough to learn to make better choices?  Do you truly feel worth it to do so?  I have decided to write this blog to help you learn to love yourself and live the happy life you deserve.

Silly question, but what does it mean to love yourself?  Don’t get me wrong, I’m still trying to find that exact answer.  But I think sometimes it means to have self-respect, self-confidence, keeping your body healthy, and believing in yourself.  KNOWING you can do whatever you put your mind too.  If you don’t love yourself, I believe that life will always be hard to live, agree?

What do I think self love is?  I believe that self love keeps us from getting sick.  As a working definition, self love is any action we take for our physical, mental, and spiritual enhancement.

I’ve been reading a book, “Just 10lbs” and this is where I got the idea for this blog entry.  In this book, the author – Brad Lamm – stated different examples of some self love.  So I will pass on some examples of self love to you, my readers.  Can you relate to any of these?

  • I eat body honouring foods.
  • I take care of my body and my health by healthy choices and fitness.
  • I don’t ignore my needs at the expense of others.
  • I’ve shed the need for approval or recognition.  I am not who others think I should be.
  • I focus on body’s assets, rather than it’s liabilities.
  • I avoid self-criticism.
  • I concentrate on where I am now and where I want to go.
  • I reward and praise myself after any and all achievements.
  • I focus on my strengths, not my weaknesses.
  • I love my body and everything it does for me.
  • I value the spiritual side of life.
  • I don’t procrastinate, I know that accomplishment is the result of activity.
  • I believe I deserve to have what I want.
  • I view myself as a winner who sees every circumstance, good or bad, as an opportunity.
  • I experience joyful days.

Now, if you’re like me and read through these statements you may have felt a bit overwhelmed.  There are some of these that I know I need to work on, in fact, many of them.  The way I look at it, if you’re enacting even a couple of these points, you’re doing great.  The more you can add over time.. the better, right?

I can tell you this, this journey on the way to self love definitely follows a crazed, twisted, bumpy road.  Please don’t sit there and be thinking that you can’t do this, or you don’t have enough time to take care of yourself.  I promise you, it will not take long.  That’s the beauty of it, it’s simple.  Once you apply positivity, you’ll gain insight into yourself and you’ll suddenly understand why you’ve been acting and reacting the way you have.  

I believe that no matter how crappy you feel currently about yourself, please..start acting like you love yourself.  Sometimes you have to fake it before it actually becomes the real deal.  Sounds silly I know.. but it works.  What do I mean by faking it and acting?  Well you will be taking on the mind set of what you wish to become and allow and encourage your behaviours to follow.  If you practice long enough, your acting is no longer acting, it’s true love.

Now what’s the next step?  Well.  I suggest practice loving yourself with simple actions.  Pamper yourself with little things every day. For example: snuggle up with a cup of tea and curl up with a favourite book.  Dance around to your favourite music, have a nice hot bubble bath.  Pick up a flower at the local florist, one that you love.  This way, every time you look at it, it makes you smile.  

Before you can actually succeed with this, you need to decide for yourself that you ARE INDEED worth loving.  Pretty much, this is a “just do it” kind of thing really.  This isn’t something you can do merely just to please your parents, your spouse, your boyfriend, your best friend or ANY ONE other than YOURSELF!!  If it’s not for you, it won’t happen.

Do it with me, right now, declare today “From now on, no matter how tough life may be or how imperfect I may feel, I am going to honestly love myself.”  Did you do it?  I did.  So from now on, we’re working on loving ourselves.

We need to start practicing listening to our inner voices to ensure we discover the ways and means of achieving self love.  All too often we are our own harshest critics and truthfully we are more judgemental towards ourselves than anyone in our lives.  These thoughts will definitely stand in the way of achieving what we want the most in our lives.  This includes a healthy body and healthy mind.  Negative thoughts are unproductive and hinders success.  It can make us feel hopeless.  However, if you’re continually thinking positively, it produces the opposite: HOPEFULness.  Change starts within, and what better place to address negativity than in our head and hearts?

We need to start asking ourselves loving questions such as “Why not me?  What’s good about this situation that I’m probably overlooking?  What actions can I take right now to improve my weight?  Even though I’ve got some weight to lose, what am I thankful for in my life right now?”  We do not want to focus on the unloving questions.  A couple of these are “Why can’t I ever lose weight?  How did I screw up so badly?  What can’t I stop this terrible habit?”

Questions are at the core of how we listen, behave and relate.  Everything we think and do is generated by questions.  Questions can push us into new territories, help us reach greater goals, and trigger positive life change.  Questions are truly magical, but we must know how to ask the right questions.

So lets start thinking positively about ourselves instead of negatively okay?  I can go on and on about this topic, but I don’t want to bore you.  Lets just think about this entry as a first step to self love..a first step to Loving yourself healthy.

Until next time, thank you 🙂