0 LOW FAT COOKING & BAKING TIPS

LOW FAT COOKING & BAKING TIPS

As the holiday's creep upon us it's a time to have a few diet tricks up our sleeves to ward of the unwanted holiday weight gain. You can enjoy the festivities without the extra needless calories that will just add to your waistline.

Did you know on average people gain anywhere from 10 to 15 lbs during the sweet season of family parties and social gatherings? That's a lot of fat!

But you can be ahead of the game by using these tips & tricks to get you through the holiday season without the extra baggage around your waist, hips & thighs...

TIPS TO KEEP WEIGHT GAIN AT BAY

Everyone knows that eating a low fat diet and exercising daily will shed fat as well as keep a lean physique but a lot of people don't know how to cut down on fat & empty calories. 

Here are a few examples of how to eat smarter without sacrificing taste.

LOW-FAT COOKING TIPS

·  Use Pam cooking spray instead of butter.

·   Use Wishbone Salad Spritzers on salads &fresh veggies, it has only one calorie per spray and zero fat.

·   Use 1 Tbls of Extra Virgin Olive Oil & balsamic vinegar for salad dressing, it has the good fats that your body needs.

·   Rather than using sugar in your baking us Agave Nectar, it's a low glycemic index food that's sweeter than sugar! And you only need 1/2 the amount of the sugar called for in a recipe.

·   When baking always use butter in place of Crisco (your body knows how to process butter) and use only 1/4 to 1/2 the fat called for in any recipe.

·   Use applesauce in place of butter when baking, it makes for a light fluffy texture.

·   Use whole wheat flour in place of all flour called for in recipes. You'll have more flavor and extra fiber and nutrients to keep your system moving.

·   Use Cinnamon to add flavor and keep your blood sugar level.

·   Use dark brown sugar or Agave nectar in baking, white sugar is loaded with chemicals and will spike insulin. Remember sugar leads to fat! Period! So try to stay away from the sugary snacks that will only make you self sabotage your efforts and goals.

·   Use spices and herbs in place of sauces, be creative and mix various spices for more flavors.

·   Use low-calorie Almond milk in place of milk, it has fewer calories as well as less sugar.

·   Use fresh salsa mixed with fat-free cottage cheese or canned tuna or chicken and use fresh cut veggies for chips and salsa, it's delicious and filled with protein, fiber and nutrients!

·   Eat clean lean meats in place of high-fatty meats. Cut off all excess fat off of chicken and red meats. Cook hamburger in water and drain off all the fat and rinse; add spices and sea salt to add flavor.

·   For a sweet tooth snack have frozen berries mixed with vanilla protein powder or low-fat yogurt. If you are craving crunchy foods too add a tablespoon of slivered almonds, it's a yummy treat!

·   For a salty snack use air popcorn with fat-free butter spray and cinnamon. It's high in fiber, light and also has antioxidant benefits.

These are just a few examples of how cook & bake with healthier and with fewer calories without feeling deprived. 

You'll not only lose weight and feel great by incorporating these tips into your daily diet, but you'll find that you'll begin to feel younger too. 

Many foods mentioned are anti-aging foods that improve your skin tone, hair and vitality. Use these simple tips & tricks and you'll find that you can enjoy the holidays without gaining weight.

Have a Happy Halloween!

Carol Whitaker

Life Success Coach

http://CarolWhitaker.com

Detail: LOW FAT COOKING & BAKING TIPS

0 HOW TO GET RIPPED IN 90 DAYS

CAROL'S GET RIPPED IN 90 DAYS 

WORKOUT ROUTINE

Are YOU ready to take control of your life one and for all? Would you like to lose 10 pounds by Christmas? Then you've come to the right blog!  :)

Congratulations on following your heart as it guided you to my site as the path of synchronicity played an active role in your pursuit of living a happier, healthier more abundant way of life. By doing so you are proclaiming your desires to the universe in wanting a better way of life to enable you to create the body & life of your dreams. Isn't that exciting!  

You may have noticed that I'm not a typical Lifestyle Fitness Coach or Life Success Coach of which you may be familiar with. I’m passionate about empowering women across the globe to take control if their life by learning to LOVE everything about themselves and to truly be happy with whom they are regardless of their age, weight or size.

We all deserve to dream big dreams and then manifest them into our reality. I coach and train my clients by teaching them how to harness the power of the mind to live the life of their dreams, including having the body of their dreams.

Your body is a manifestation of your habitual thoughts; therefore, the more positive you are and the sooner you will reprogram your subconscious mind to that of faith and believing and the sooner you will be living your dreams of achieving your fitness goals. 

When you’re negative and worry all the time your body goes into fight or flight mode which increases cortisol which causes weight gain in addition to constant cravings of simple carbs—not good!

 So if you’re ready to kick some booty in the gym then your mind is prepared to take on your biggest dreams and do everything in its power to attract it back to you, it’s a beautiful and highly empowering way to live 365 days of the year!

TRAIN WITH YOUR HEART & MIND

If you want to see results fast then train with your heart and mind, don’t just go through the motions and think about all you have to do that day, focus on your muscles being worked by using the power of your mind, doing so you will harness the power of your mind to sculpt your body to that of your drams with less effort and less time in the gym.

My favorite way of training is doing circuit training; it keeps exercising exciting and makes the most of your workout.  What I’m about to share with you requires a set of medium and heavy weight dumbbells and/or a barbell with weights, a bench and a mirror. All of my workouts are designed to workout at home or in a gym. 

To sculpt a lean physique it requires hard work and sweat in the gym Monday thru Friday, but it you look at it as “have to” then you will naturally have resistance to training, so instead, think or training as “I get to!” Think of it like a highly valuable gift that is the key to unlock the door of your dreams because ultimately that is what weight lifting and cardio will do for you.  Each area of your life will dramatically improve in miraculous ways!

When you workout be POSITIVE and see your muscles transforming before your very eyes as you train in front of a mirror.  Read your weight loss goals and affirmations throughout the day to remind your subconscious mind of your soon to be accomplished goals and dreams. 

FUEL YOUR AWESOME MUSCLES

If you want to see results fast and truly lose 10 pounds by Christmas then you have to eat clean and fuel your awesome muscles with the fuel it needs for optimal results. If you train smart and eat clean every 3 to 3 hours consisting of lean protein (at least 25 to 30 grams each meal including snacks), complex carbs (before 2 pm), lots of fresh veggies and 1 T of Omega’s twice a day with lunch and dinner then you will be able to sculpt your body easier than you realize. If you eat clean daily YOU WILL see results FAST!  

DIET TIP

Consider the kitchen closed after 7 pm to keep your body from storing unused energy and storing it as fat during the night. And remember to take your muscle building supplements morning and night to ensure your hard worked muscles have the proper nutrients to build lean, hard muscle tissue.  Train hard, eat clean and see yourself as a lean, mean, fighting machine! 

 CAROL’S GET RIPPED IN 90 DAYS WORKOUT ROUTINE

Below is a link to get my Get Ripped in 90 Days Workout Routine.  Each exercise is to be completed by doing circuit training which means to rotate through each exercise as you complete each set. 

Be sure to have proper form throughout each exercise by watching your form in the mirror as you lift each set.  Begin by doing the first 2 sets of reps with medium weights then increase to heavy weights for the last three sets of reps. 

For optimal results aim to achieve muscle failure at the end of each set, if you don’t feel the burn after 12 reps then your weight is too light.  Have a water bottle to stay hydrated throughout your training.  I add Go Nitrimax and Liv Sxinney Max in my water to keep my muscles full of amino acids and nutrition for maximum results.

FITNESS TIP

Remember to always warm up and stretch before and after lifting weights, failing to do so could result in injury.  Have a pre workout energy drink about 30 to 45 minutes prior to your workout is also helpful. Drink water with Liv Sxinney Max and BCAA’S during training for energy and proper nutrition for your muscles.

Also have a post training meal within 30 to 45 minutes consisting of whey isolate protein drink and ¼ cup oatmeal with 2 T of blueberries or strawberries, or you can take a meal replacement drink with whey protein and carbs.

(YOU CAN GET 20% OFF & BUY LIV SXINNEY MAX & GO NITRIMAX ON MY WEBSITE http://CarolWhitaker.com UNDER "SHOP" LINK. )

  

CAROL’S 90 DAYS TO GET RIPPED WORKOUT ROUTINE

ALWAYS warm up and stretch before and after during strength training. Do 6 sets of 15-20 repetition each set completed. Do circuit training to keep your heart rate up and burn more calories and fat stores for energy.  Keep moving to ensure your heart rate stays elevated for optimal fat burning results. 

If you want size lift heavy, do 8 to 12 reps if you want lean do medium weight 15 to 20 reps.  Select weights according to your strength, the last 3 to 5 reps should be difficult and burn as you reach muscle failure during your last rep. 

If want to burn more calories and fat stores follow each weight lifting workout with 20 to 30 minutes of medium intensity cardio.

To read entire article and to receive a copy of my awesome Get Ripped in 90 Days with Carol's Body Transformation Workout Routine that works!!!

Click on the “Health & Fitness” link below to get my Get Ripped In 90 Days Workout Routine on our website at http://carolwhitaker.com.

If you have any questions post it below and I’ll be happy to answer you personally. YOU have what it takes to get in shape and improve all areas of your life. Believe in your innate ability to create and manifest the life & body of your dreams! 

  

Happy training!

Carol Whitaker

Lifestyle Fitness Coach & Life Success Coach

Author of the forthcoming book

Ridculously Happy! The Secret to Manifesting

the Life & Body of Your Dreams

Detail: HOW TO GET RIPPED IN 90 DAYS