No Equipment Workouts

No Equipment Workouts

I appreciate our faithful clients to come to Habitat Health and Fitness and put the design of their workout in our hands, going through each guide workout with intensity and passion. However, even the most committed client has occasions when they can’t make it to the gym and need no equipment workouts to fill in the gaps until they can. Here’s a few workouts that you can do in a hotel room or your living room, virtually anywhere you have privacy and time.

Try a quick workout using calisthenics and body weight exercises.

People have been exercising for centuries without equipment. The exercises done in military boot camps start with those types of workouts using calisthenics and bodyweight exercises. If you want a total body workout, start with reverse lunges that work the thighs and hips. Do six reps on each side and move on to lateral split squats, also doing 6 reps on each side. Ten pushups are next followed by 10 hip bridges and 30 seconds of mountain climbers.

Dr Zach Bush created a four minute workout you can do three times a day.

This four minute workout is also called a nitric oxide dump. Nitric oxide opens up the blood vessels by relaxing the inner muscles of the vessels and allows increased circulation and more nutrients and oxygen throughout the system. This workout also works 16 different muscle groups. It starts with five to fifteen squats, jumping jack arm motions for the same number of reps, outstretched arm circles and finally overhead presses. Do four sets of this combination three times throughout the day. If you’re fit, do the highest number of repetitions and those less fit start with the lower amount.

Get back to the basics.

There’s nothing better than good old push-ups or lunges. If you want to maximize your workout time, get a combo of four bodyweight exercises you can do in a circuit training style. Repeat the combination for five to ten sets. One sample is 10-push-ups, 20 crunches, 10 Supermans and 10 body weight squats. If you’re in good shape and these don’t provide the challenge you hoped for, ask your trainer for some variations to make them more difficult.

  • Turn a simple walk to a HIIT workout. HIIT—high intensity interval training—can get you into shape faster than other styles of working out. By varying the speed and intensity, you can even make walking more challenging.
  • You don’t have to have official equipment to get a workout. If you have plastic detergent bottles or gallon milk jugs, you have a replacement for kettlebells or weights when they’re filled with sand or water.
  • Planks and other yoga poses also provide great workouts when you don’t have access to the gym. Learning a few of these can add variety to your workout program and provide exercises when you’re miles away from the gym.
  • At Habitat for Health and Fitness, our personal trainers are ready to help you with a program that travels with you, no matter where you go. Come in and our three free fat-burning workouts for a sampling of the benefits we offer.

For more information, contact us today at Habitat Health & Fitness

Get Rid Of Cellulite Fast

Get Rid Of Cellulite Fast

Lots of clients in Lakeland, Florida, FL want to get rid of cellulite and you can certainly understand why. Our weather is perfect for spending a lot of time at the beach and nobody wants the cratered and dimpled skin that occurs when you have cellulite. It’s often one of the reasons people seek out my help. Getting rid of cellulite is more than just losing weight. Even thin people can have cellulite. It involves diet and exercise, plus more.

Even though thin people can get cellulite, the distribution of body fat and amount makes a difference.

Cellulite occurs when fat under the skin pushes it’s way through the woven connective tissue of the dermis. Since that connective tissue actually looks like a honeycomb, when the fat cells grow, it pushes into those spaces as it bulges through and makes the outer skin look dimpled. Some people don’t get cellulite. It all depends on how thick the skin is, where the fat is distributed and how strong the connective fibers are. Hormones play a role in this, so women tend to have this problem. Women tend to have more body fat and a thinner outer layer of skin.

Working out with weights can help cellulite.

Not only will you tone your muscles when you work out with weights, you’ll improve the appearance of cellulite by diminishing it. Strength building exercises helps define and build muscle tissue, while replacing fat tissue. It helps make those bulging fat cells far less noticeable, since there’s not as much fat to push through the fibers. Lifting weights and building muscle tissue also helps you shed the pounds, which also smooths the skin.

Shedding pounds without exercising can make the problem worse.

You might think that since cellulite comes from fat pushing through, losing weight is all you need to do. You’d be wrong. When you shed those extra pounds, it takes a while for your skin to lose that baggy look, especially if you’re older. Baggy skin makes the remaining fat and cellulite more pronounced. However, combining that weight loss with strength building exercises can make a marked improvement in the amount of cellulite, while also giving you a curvy, toned appearance.

  • If wrinkled skin isn’t enough to make you quit smoking, maybe reducing cellulite will. You need strong connective tissue to prevent cellulite and smoking weakens it by reducing the formation of collagen, the building block of connective tissue.
  • Massages and creams may not help, but you can still try. Skin treatments that help build collagen, such as those with retinol or vitamin C, have a potential to help build stronger collagen. Treating yourself to a skin soothing rub definitely won’t make it worse and could help.
  • Be aware that some medical treatments for cellulite can actually make the condition worse. Liposuction is for contouring the body, but some doctors may suggest it for cellulite. It doesn’t work and can leave you with baggy skin that’s still dimpled, which makes those lumps and bumps more noticeable.
  • At Habitat Health and Fitness, we can help you with a program of healthy eating and a workout that will tone your body and make cellulite seem to disappear. We even offer three free sessions to help you get started.

For more information, contact us today at Habitat Health & Fitness

Fat Burning Detox Soups

Fat Burning Detox Soups

Winter is a great time to make soup. While our weather is far warmer than most areas, it still can get chilly at night in the winter. Now, you can make soup that warms you up, while also helps burn fat. These fat burning detox soups are also delicious and you can make them ahead and store them in the freezer for later use. These provide clean meals that everyone in the family will love.

Detox soups not only help your body eliminate toxins, it also improves digestion.

You may not realize the effect that processed food, dairy, sweeteners and sugar have on your body, but if you give them up for a while, you’ll notice the difference. Detox soups also provide fiber to aid in elimination. When you add soup to the menu each day that’s full of nutrients, you’ll lose weight faster. One study showed that even when calories were the same, people who chose soup over junk food snacks lost more weight. It helps keep your blood sugar more level, which helps you avoid that low dragged out feeling and the potential for overeating.

This yummy green soup is filled with nutrients and has a touch of licorice taste from the fennel.

What do you get when you combine the flavors of kale, fennel, spinach, asparagus and garlic? You get a delicious soup that’s packed with nutrition and energy to boost weight loss. Heat a teaspoon of coconut oil in your soup pot, then add a small diced onion, 2 minced garlic cloves, a pound of chopped asparagus, a diced fennel bulb and two celery stalks chopped in half inch chunks. Cook for five minutes at low. Add a cup and a half vegetable stock and bring the mixture to a boil, then simmer on low for seven minutes. Add ½ lb fresh chopped kale leaves and 1 cup fresh spinach, then remove from the stove. Put it in the blender and add the juice of one lime. Blend until smooth and if necessary, add more vegetable stock. Top it with seeds or toasted nuts as garnish.

If your work schedule is tough, you can still make this soup, but make the base a day ahead of time.

Make the base for this lentil soup the day before, so you have less to do the next night. Put a cup of each, chopped carrots, chopped celery and chopped onions. Add one dice red bell pepper, 6 minced garlic cloves, 1 ½ cups brown lentils, rinsed, a pound of sweet potatoes peeled and cut in small pieces and seven cups of broth. Mix in a teaspoon curry powder, ½ teaspoon of each nutmeg, ground cinnamon, turmeric and paprika and 1 ½ teaspoons of both coriander and cumin powder. Cook on high in the slow cooker for 4 to 6 hours. Refrigerate and the next night, put half the soup in a blender, with a half cup of broth, blend mix with the remaining soup. Heat in the slow cooker on high and add 2 ½ chopped baby spinach and ¼ cup lemon juice. Serve with a sprinkle of cilantro.

  • Green cabbage soup is probably the best known detox soup. Chop the cabbage and add broth, carrot onion and herbs for flavor. A little apple cider vinegar adds more benefits and for improved flavor, add instant miso soup mix. Adding lemon juice and tomatoes also boost nutrition.
  • Brighten your table with a beet soup. It contains red onion sautéed in coconut oil, with cubed beets, minced ginger root and garlic are added as it sautés longer. Mix coconut milk, vegetable stock and sea salt in and cook 40 minutes, then stir in cashews five minutes before serving, lime juice. Puree and serve with cilantro.
  • A simple broccoli soup can be ready in ten minutes. Put a 14 ounce can of coconut milk, a bunch of broccoli, stalks and florets in a pan with salt, pepper and nutmeg to taste and cook for 5 minutes. Blend it until smooth and serve with chunks of avocado and parsley in it.
  • At Habitat Health and Fitness, we provide a workout program that helps you on your weight loss quest.

For more information, contact us today at Habitat Health & Fitness

Is Your Extra Weight Because Of A Hormone Imbalance

Is Your Extra Weight Because Of A Hormone Imbalance

You may starve yourself and still not be able to shed that extra weight. The problem you’re facing may come from a hormone imbalance, but that doesn’t mean you’re stuck with weighing too much for the rest of your life. There are ways to get your hormones back on track, so you can function better and shed the weight you want to lose.

While estrogen, testosterone and progesterone are hormones, there are others besides sex hormones.

Some people hear the word hormones and automatically think of sexual hormones. While those do play a role in weight, there are so many other types of hormones that also do. Hormones are messengers that start processes throughout the body. They control everything from how you burn energy to your brain. Consider the hormone created by your thyroid gland. If you have too little, weight loss is tough and too much causes excess weight loss.

Insulin directly affects your weight.

Insulin is known for helping your cells use glucose for energy. It plays a big role in your metabolism. When you eat too much sugar, the body creates a high amount of insulin to be released. Releasing high amount over time can cause insulin resistance, which means it takes more insulin to make the cells open to receive the energy. Eventually, that vicious cycle will cause type 2 diabetes. In the meantime, it can cause a weight gain. Exercise and a healthy diet can reduce insulin resistance and get you back to normal.

Watch out for stress hormones, such as cortisol.

The hormones that take over when you’re under stress are important. They help you in times of real physical danger. However, today most stress comes from situations like traffic jams, angry customers and crying babies. Instead of fighting or running away, which the hormonal changes were meant to help you do, the hormones make changes that cause the accumulation of visceral fat—abdominal fat that’s the most dangerous type. Exercise helps burn off the hormones of stress.

Stress triggers the production of cortisol, which can cause the accumulation of abdominal fat.

Visceral fat—belly fat—is not only the hardest to lose, it’s the unhealthiest type to have since it presses on internal organs. Unresolved stress, stress that isn’t followed by fighting or running, which burns off the hormones created by stress, is associated with not only the accumulation of visceral fat, but also heart disease. Two ways to help combat stress are exercise and meditation. Stress burns off the hormones and resets you to normal. Meditation also helps reduce stress, but can be beneficial in preventing you from feeling stressed.

  • If you want to boost fat and sugar metabolism for weight control, increase your HGH—human growth hormone—helps build muscle tissue. HIIT—high intensity interval training—and a healthy diet can boost your body’s HGH as it acts like a fountain of youth.
  • Get adequate sleep and you’ll balance your leptin and ghrelin—the hunger and satiety hormone. Without adequate sleep, you have too much ghrelin that makes you hungry. Too little serotonin, can affect sleep cycles and weight gain.
  • Some sex hormones do affect weight gain. Testosterone boosts muscle development. An imbalance of estrogen and progesterone can also create weight gain. A healthy diet and regular exercise can help prevent some of the symptoms caused by the imbalance, including weight gain.
  • I’ll create a program designed specifically for you at Habitat Health and Fitness that addresses your specific situation and weight loss problems.

For more information, contact us today at Habitat Health & Fitness

How To Beat A Plateau

How To Beat A Plateau

It gets pretty discouraging to step on the scales and see it display the same weight for weeks. That’s plateauing and one of the reasons many people often give up their efforts to shed pounds. There’s no reason to quit. You can beat a plateau by making some changes. I help clients in Lakeland, Florida push past that plateau and help them begin to lose weight again.

One of the most common reasons for plateauing is repeatedly doing the same exercise routine.

The body works like a magnificent self-healing machine that gets more efficient with every repeated movement. While that efficiency is important most of the time, it’s not good if you’re trying to lose weight. The more efficient a body is, the fewer calories it burns. That’s why doing the same routine without changing it can eventually bring about plateauing. It’s also why I use a variety of workouts and change each person’s routine frequently.

It may not be that you’re plateauing, it may be that you have too high of expectations.

While having high expectations can help you shed weight, it also can be quite depressing when you don’t get the same results you did when you first began. Consider the person that started with an ambitious goal of shedding 50 pounds. That first few months, weight came off rapidly and you lost 30 pounds, but it slowed slightly as the months continued. It’s to be expected. When you started, it was like you were carrying a 30 pound weight everywhere you went. Now that your body weighs less, you’ll be carrying less weight and burning fewer calories. The solution is to up the ante and make the workout tougher as you get fitter.

A good weight loss program should also include a program of healthier eating.

If you haven’t changed what you consume, don’t expect the results to be stellar. You can’t out-exercise a bad diet. Consider those people who go to the gym and immediately go for a beer or two and a pizza after they workout. Not losing weight isn’t because of lack of effort or the right workout, it’s the food you eat before and after you workout. Sometimes, people don’t realize that they’re consuming extra calories, since they come in the form of soft drinks, like cola. Jut one 12-ounce Coke contains 140 calories and the same size Pepsi contains 150 calories. You can see how drinking two or three during the day can set your weight loss efforts back and maybe even make you gain weight.

  • Maybe you’re successful, but not measuring it the right way. When you workout, you build muscle, which weighs more per cubic inch than fat tissue does. You may be slimming down and losing inches, but not shedding weight. Use inches as a guide to success, too.
  • Don’t give up. You may and probably will fall off the weight loss wagon a few times. Get back on and continue your plan. One indulgence isn’t a failure. In fact, healthy eating means you can eat high calorie foods occasionally.
  • Find ways to increase your daily activity. Park further from the store and walk, take the stairs and not the elevator and get up at least five minutes out of every hour. You’ll burn extra calories and be healthier.
  • Enjoy your workout and know that you’ll get results with my program. If I see a problem in your progress, I adjust the workout to get you back on track.

For more information, contact us today at Habitat Health & Fitness

How To Keep A Health Journal

How To Keep A Health Journal

When you go to a new doctor, he or she will ask you about previous illnesses, surgery, family medical history, allergies and medications you take. It’s handy to have these jotted down in a health journal. It provides all the information and you don’t have to tax your memory. You should also include your height and weight, as well as your age. It’s also good in the event of a serious condition where you’re incapacitated and can’t tell the doctors about your past. You can expand it to include the food you eat, supplements you take and how you feel after eating specific foods. It’s a great way to isolate problem foods and identify an intolerance or allergy.

Doctors appreciate a health journal, especially if trying to identify illusive symptoms.

You don’t have to be fancy, just put a header on each page once you get the basics that don’t change, like age, identified. Maybe you’ve noticed you feel out of sorts after a meal. Record what you ate and be specific about how you felt. Were you bloated? Did you have sharp pains? If so, where and were they constant or intermittent? If you just feel out of sorts, try to figure out why or whether it only occurs when you’re sitting in a certain position. Anything you think that may be relevant can help.

Don’t forget to record what you did to feel better.

Not everything people do to feel better helps, but knowing what didn’t work is also helpful. Did taking an ibuprofen help or not touch the pain? Did you find that walking actually helped you feel better? There’s nothing too minimal or insignificant if it played a role on your health. Sometimes, the things you don’t feel are important really are.

Tracking your food intake can help you in many ways.

As noted earlier, sometime foods just don’t like you. If you are tracking what you eat each day and how you felt after you ate the meal, by deduction, you can find foods that are difficult for you to digest. By tracking your food, you can actually see how many calories you eat in a day and the types of food you eat more than others. It can be quite enlightening, particularly when you realize how many nibbles and bites you eat throughout the day between meals that you may do mindlessly and forget about later.

  • Track your medical appointments, including the reason you went to the doctor and the date. If there was a drug prescribed, list it too and how effective it was.
  • A health diary can be particularly important if you’re traveling, particularly if you’re alone. It can provide information when someone else who knows you isn’t there.
  • Even when you have family with you, they may not be versed in your health conditions, particularly if it’s a grown child that no longer lives at home.
  • A health journal can be important for your workout program. If you have any health conditions or limitations, it’s important for your trainer to know. Of course, you always need to consult with your primary health care advisor before embarking on any fitness program.

For more information, contact us today at

Benefits Of Eating Organic

Benefits Of Eating Organic

Just like everywhere else, the cost of organic food in Lakeland, Florida, is slightly higher than conventionally grown food. However, there are benefits of eating organic that make the extra price worthwhile. There are very strict standards set by the USDA—the United States Department of Agriculture before a food product can be called organic. For crops, there are no synthetic pesticides, irradiation, biotechnology or artificial fertilizers used. For animal products, the feed must be organic and the animals need to be free range at least part of the time. Animals don’t receive growth hormones or antibiotics either.

Just eliminating the pesticides and hormones can make the food healthier.

Several studies link pesticides to many serious conditions and events. These can be as minor as headaches or as debilitating as cancer. Some studies show it can cause birth defects, which is why it’s important for pregnant woman or new mothers to be extremely cautious. While there’s evidence that conventionally grown food can be safe for most healthy adults, it doesn’t hurt to error on the side of caution. Animal products that contain hormones and antibiotics can also affect your health, including antibiotic resistant bacteria.

Studies show that organically grown foods contain higher nutritional value.

A new mega study found that after reviewing more than 343 studies found that while the amount of traditional vitamins and minerals didn’t vary in organic food. However, they contained more antioxidants. Antioxidants are a phytonutrient that play a significant role in our health, protecting every cell in the body from oxidation. The organic fruit and vegetables had from 20 to 40 percent more.

Organic food doesn’t have to break your budget.

When selecting vegetables and fruit, there’s a list called the “Dirty Dozen” and another called the “Clean 15.” The EWG—Environmental Working Group—tests hundreds of vegetables and fruit from groceries to find which ones have pesticides, even after washing. The results of those tests are ranked by the amount of pesticides they contain. The Dirty Dozen are the worst and the Clean 15 the most pesticide free. You can save money by choosing organic for the Dirty Dozen, while buying traditionally grown fruits and vegetables that are often lower in cost from the list of the Clean 15.

  • Pregnant and lactating women should focus on using more organic vegetables from the “Dirty Dozen list.
  • The Dirty Dozen list includes strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes.
  • The Clean 15 list includes sweet corn, pineapples, frozen sweet peas, onions, papayas, eggplants, asparagus, kiwis, cabbage, cauliflower, cantaloupes, broccoli Mushrooms and honeydew melons.
  • To be your healthiest, you need nutritious food and regular exercise. At Habitat Health and Fitness, we can help you shed weight, while getting other health benefits.

For more information, contact us today at

Become More Productive

Become More Productive

So many studies show that you become more productive when you incorporate a program of regular exercise into your schedule. Sure, it’s one more block of time that could be used for other demanding tasks, but it also may be just what you need when you have too much to do and too little time. It’s like taking the time to get adequate sleep, eat a decent meal or taking a few minutes to clear your head. Exercise helps you become more focused.

Studies suggest that exercise makes you more productive and even should be part of the job.

A study at Leeds Metropolitan University found that exercising during regular work hours even increased productivity in the office, even though they took the time to exercise. The study used several companies and over 200 employees who self-reported productivity daily. It also compared the productivity on the days when they exercised and when they didn’t. On the days the employees exercised, they reported being more productive with better interactions with co-workers. They also felt better at the end of the day, leaving work feeling more satisfied.

Exercise burns off the hormones of stress that leave you feeling foggy.

That alone and the improved mood should be enough to get you to the gym, but there’s more. It boosts concentration, improves your memory, increases your ability to focus longer and makes learning easier and faster. If that isn’t enough to convince you, it also enhances your creativity. Sometimes, thinking outside of the box is just what you need to get the results you want. Exercise can help.

When you consider exercise as a mandatory part of your work, you’ll be more likely to do it.

Too often people find it noble to self-sacrifice their health as proof they’re a dedicated worker. That’s one reason people put exercise on hold. Focusing on exercise as a way of getting more done and being more productive can be the best way to overcome the feeling you’re participating in self-indulgence when you workout. Change that perception and you’ll find working out no longer requires you to justify working out.

  • Make exercise more enjoyable by working out with someone or in a group. Not only does it make you more accountable, it makes exercising more fun.
  • Reframing how you think about exercise, as part of your daily work, rather than a luxury, can help you boost your performance in the gym, particularly if you’re goal driven.
  • You’ll have fewer sick days, illnesses and injuries when you workout regularly. Staying healthy makes you far more productive. Healthy people have more energy.
  • At Habitat Health and Fitness we let you see the difference for yourself. Try our three free workout offers and you’ll see how it makes the day smoother and far more productive after working out.

Be In A Better Mood

Be In A Better Mood

I see a lot of clients come into our gym in Lakeland, FL angry, stressed and sometimes ready to blow, but by the end of the workout, they’re in a better mood. Why the change? It’s one of the benefits of working out. Working out burns off the hormones of stress that can make you ready to hit the next person that looks at you or scream at the top of your lungs. The process of working out actually mimics the very things that the fight or flight response was meant to prepare you to do, fight or run like the wind.

When you start a workout, hormones cause changes in your body.

While the body makes changes, so does the brain. It releases brain-derived neurotrophic factor—BDNF—to protect itself and repair any memory neurons, while also allowing it to be a reset for the brain. Don’t worry about the pain from running or fighting—-or in this case, exercising—endorphins are released to block pain or discomfort. If those weren’t present, you’d focus more on how your legs hurt when running from a predator than looking for places to hide or how to get away successfully.

Your brain increases neurotransmitter production, such as serotonin and norepinephrine.

Serotonin and norepinephrine are both neurotransmitters and hormones. In fact, they’re often called happiness hormones. They boost your feelings of happiness and peace in your brain. You get the biggest boost in the first 20 minutes of working out and the effects can last all day. Clinical psychologist, James Blementhal, PhD from Duke University, found that adults suffering from major depression had higher rates of remission, comparing exercise to antidepressants for treating patients suffering from major depressive disorder and that exercise also preventing a relapse in a follow-up a year later.

Healthy eating can increase your sense of well-being.

You may already be aware that eating products with added sugar or simple carbohydrates can cause fluctuations in your blood sugar levels that can take you from a high to a deep valley. Cutting out sugar and simple carbohydrates is one change that has a positive impact on your mood. One study found that people who ate almost no servings of fruit and vegetables and switched to eight portions a day had a boost in the feeling of satisfaction.

  • Exercise can be the cornerstone for building habits that make your life better and more productive. Sticking with the habit of working out boosts your self esteem and adds to the feel-good response.
  • While nobody is sure why consuming more vegetables and fruit makes you feel good, most hypothesize it’s the nutrients like carotenoids that boost optimism or vitamin B12 that increases serotonin.
  • Studies show that just starting a program of regular exercise boosts your self-image, even before any results are seen. Knowing you’re doing something good for yourself that’s tough to do is part of the feel good results.
  • Get a boost of happiness today. Habitat Health and Fitness offers an opportunity to get three free workouts to become familiar with our program. Take advantage of this offer and you’ll see the difference.

Eat Healthy Without Depriving Yourself

Eat Healthy Without Depriving Yourself

Clients in Lakeland, Florida find it’s not hard to eat healthy once they know the right foods to eat. It doesn’t come at the cost of depriving yourself of foods you love, either. Eating healthy isn’t like dieting. Anyone who has ever dieted knows that at some time it ends. Either you reach your goal or simply give up and consume every treat in the refrigerator. Eating healthy is about making smarter choices and consuming more whole foods. If you want to have those “forbidden treats” occasionally, it’s not a problem. Keep portion control in mind, but if you don’t, just go back to healthy eating the next day.

Making substitutions can give you more nutrients and fewer calories.

If you’re a cook, you’ll appreciate some of these cooking tips that can lower calories and boost nutrition. Want to make a sweet treat but hate to use all the sugar? It’s easy to lower calories and improve its nutritional value by substituting unsweetened applesauce for sugar. You’ll need to reduce the liquid when you do that. Applesauce can also substitute for oil or butter when baking. Avocados mashed are a good substitution for butter, especially in recipes with chocolate.

You’ll be amazed at how these vegetables can taste so delicious.

If you’re a pasta lover, but hate to add the extra pounds, consider zoodles. Those are zucchini noodles. Spaghetti squash is also good. It tastes like spaghetti and is great with sauce or a little garlic butter. Mashed cauliflower is a good substitute for mashed potatoes, too. Some people do a 50/50 blend. Whether you’re making a taco or a sandwich, big lettuce leaves can be the bun, bread or wrap.

Eating healthy doesn’t mean you starve yourself.

In fact, it might even mean you’ll eat more food than normal. You do have to plan ahead a bit to ensure you have things like healthy mid morning and afternoon snacks. In fact, most people find that taking the time to plan a week’s worth of meals with a shopping list for the store and cooking all the meals over the weekend can help avoid that last minute stop for a pizza.

  • Greek yogurt is a great substitute for sour cream. It still gives that creamy goodness, but with far few calories and more nutrition.
  • Consider making simple switches, like choosing brown rice over white for fewer calories and more nutrients.
  • When you want a sweet treat, but want to cut out some of the calories, use one cup of pureed black beans (a 15-oz can) for a cup of flour. You’ll cut the flour while boosting the protein.
  • Watch your serving sizes when you’re eating healthy. While some foods won’t matter, like many vegetables that are lower in calories, portion control is important if you’re eating high calorie foods.