Recent Posts by Julia Y.

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43 Posts
Jun 21, 2013 4:58am
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Workouts and Programs / I'm starting 30-day shred by jillian michaels tomorrow, who's in?!

Just a message for anyone who doesn't have the DVDs. I have found level 1, 2, and 3 on YouTube!  They might have taken them off but I was able to do them from youtube a few months ago. :)
03 Jul
I am going to have to look as I don't have the dvds. Thanks!
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43 Posts
May 25, 2013 10:06pm
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Welcome Wagon / 30 day plank challenge

I'll be going on vacation in a week, so I'll do this week and try to remember on vacation...
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43 Posts
May 25, 2013 5:59pm
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Weight Loss / PLEASE HELP!

I just found out that pretty soon we will be going on a vacation. A vacation where I will have to wear a swimming suit! So excited, but I still have those ugly horrible love handles! Does anybody have a workout or diet on here or ANYWHERE to help me at least get them a tad smaller before I go? I have a week...PLEASE!
25 May
Look up the p90x ab ripper x workout on here. Do every other day. Youll still be sore even after the 1day rest but push through !
25 May
Are u sure its for the obliques and not just the abdominals? But OK, I'll do it!
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43 Posts
May 25, 2013 12:47am
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Hodge-Podge / Drop off jokes and riddles page

And The Lord said," come forth and receive eternal life" but John came 5th and won a toaster.
25 May
Hahaha nice and simple lol
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43 Posts
May 22, 2013 11:26pm

Weight Loss / Lunch!

I eat a bit of lunch meat with a slice of pepperjack on top.  I melt it in microwave for one minute and then eat it with jalapenos on top and a cut up tomato either on top or seperate. (i love tomatos..) 

if you want u can do the same thing but put it on tortilla and add lettuce and toamtos to it (i don't like ranch, but you might)  and if u want some jalapenos as well.  It makes a great filling lunch.  If im still not fully satisfied I eat an apple. 

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43 Posts
May 22, 2013 10:11pm

Welcome Wagon / Losing bellyfat

Hello!  I think that HIIT cardio workouts are the best bc they can take as little as 20 minutes and burn fat quickly!   Doing HIIT cardio workouts along with a few toning excersises will do SO much for you!  But do not forget to eat healthy!  I use the 'Lose it' application and love it!  Hope this helps!

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43 Posts
May 22, 2013 4:13pm
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Welcome Wagon / Back fat

Supermans for lower back fat. And HIIT cardio for any fat loss.
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43 Posts
May 21, 2013 7:19pm
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Motivation & Support / Bikini Body Workout Buddy!

I say yes!  


Do u just do this app for workouts?  What else do u do if anything? 
23 May
could you follow me back so we could PM? The whole point of this is that we motivate each other.
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43 Posts
May 21, 2013 12:47pm
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Women's Locker Room / Any one 13 or 14

I'm 13 and looking for a workout buddy about the same age!!  Visit my forum, "Bikini Body Workout Buddy"!!!
13 Jun
Im 12 turning 13 in july. Wanna be my workout buddy?
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43 Posts
May 21, 2013 12:44pm
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Feedback / Swimming

I swim 3 days a week. But when you train you have I train HARD. Personally, I have joined a team and have a coach to push me as hard as I can go (and she does). 
     But I think a way to do it (if like my mom u don't want to stop for breaks and keep up endurance) is this:

Warm up (at home or somewhere you can do dry land excersise a) :  25-50 jumping jacks. 20 push ups. 1 minute ELBOW plank. Mountain climbers for 45 seconds. And last (but my least least LEAST favorite) do 10-15 burpees. 


In water:  do a medium speed 300 (if you wish you can make that a 400 or 500, but for those hundreds make sure you keep a regular pace) 

Next: get out your kickboard (or do streamline kicks if a kickboard is not availuable)  and do a 200 I.M. ORDER kick. 

For rest of swimming workout: do something like this if you don't want to have to stop:  Swim one slowish (medium speed) lap.  Then do another one as fast as you can (or near to as fast). Now do another medium before doing 2 fast ones. I think you get the gist of it... It's like interval swimming!  

If you are going to aim speed, make sure you swim with fast kicks and arms when going fast.  Long arms, but fast. We don't want a T-Rex in the pool!  (Meaning you have short arm strokes, not that ur big) 

Ok. I could give you other workouts also if you don't mind stopping and are aiming more for muscle or something. Although I can't give you too much about muscle...  

I hope this helped in some way!  
Stay fit, Stay Healthy,
Julia<3
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43 Posts
May 21, 2013 3:51am
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Workout Program: 6 Pack Toned Abs / Is this program enough by itself?

This app and a diet if you are trying to lose weight.
      I use 'Lose It' app so that I can eat the food I want (I'm 13, so making 6 meals everyday is out if the question!) and watch my calorie intake as well as excersise calories burned.
      It has helped a lot of ppl and I hope it will help me...I just started today. :)

Anyway!  Abs are made in workouts but shown in the kitchen. Or is it shown in the workout but made in the kitchen....  I'm not sure but the point it that you need DIET AND EXCERSISE for good results!  

Hope this helps!

Stay Strong and Stay Healthy! 
Julia <3
21 May
Thank you Julia. I will take a look at the lose it app you recommended.
22 May
Diets are such fads. Cut out the junk food and soda drinks. Eat healthy and exercise, whether that be long walks, bike rides, hiking or just doing workouts on this. It's addictive, great fun and will lead you to truly feeling great about yourself.
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43 Posts
May 21, 2013 2:45am
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Motivation & Support / Anybody In ?? .. Comment ;)

Is it proven that we'll see results fast?  I'll do it...
21 May
Your abs. will tell u ;)
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43 Posts
May 21, 2013 2:43am
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Welcome Wagon / Younger Users?

I'm 13 btw. Younger user!  Woo hoo! We r the future!  Lol
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43 Posts
May 21, 2013 2:43am
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Welcome Wagon / Younger Users?

Will some of you check out my forum 'Bikini Body Workout Buddy'?!?!  It would mean a lot to me and would hopefully help someone else too!
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43 Posts
May 21, 2013 2:28am
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Motivation & Support / 30 day squat challenge?

So, will your butt grow larger (bubble butt) or just become firm?   
And I am looking for a 'Bikini Body Workout Buddy'!!!   Plz check out my forum for more info on it!  
I might do this if someone says it helps butt bubble out...
21 May
It helps the butt look bigger, yes. The nicest butts are those that actually put their work into it. The bigger and rounder, toned, and nicer you want it depends on how hard you work at it. This exercise can make it look smaller but toned if your just doing the exercise. If you put double the effort and make the exercise harder like example using weights as you squat will make the muscle go to work and lifting your butt while making it look a few inches bigger and nicer (yes rounder). Making any sense to you? I always...
21 May
Haha. No, that makes sense. I do too, and then someone else will say it in like two words and I'm like, "or u could say it that way..." Lol
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43 Posts
May 20, 2013 8:07pm
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Motivation & Support / Bikini Body Workout Buddy!

Yep, I bet ur goal is to fit in a bikini!  Lol. That would be...wrong.  
20 May
Yes ye it would! Gag :p
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43 Posts
May 20, 2013 7:29pm
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Workouts and Programs / What, besides workout trainer, do you do for exercise?

I do swim team!  Love it!  And I am doing a four week program, I mainly use this app for motivation... 
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43 Posts
May 20, 2013 7:22pm
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Weight Loss / Are 10 minute workouts good enough to loose weight?

It depends. High Interval Workouts (HIIT) are great and can be done in as little as 20 minutes!  Make sure you work out HARD during that time period. Do a HIIT workout 2-4 times a week along with toning except sides to get great results.  Hope this helps!  I am doing a program type thin that involves interval workouts and toning excersises in another forum. You could check that out and try it!  I have it in 'Bikini Body Workout Buddy" but you can just take a peek at the workout and diet for it. 
      Have fun and stay healthy ! ;)
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43 Posts
May 20, 2013 7:17pm
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Motivation & Support / Bikini Body Workout Buddy!

Ok!  So I hope someone volunteers... Until someone does ill just do it on my own!  And you don't have to do this exact program, but I think for motivation to stay on track for me it would help to have someone to be accountable to...  Thank you!  Stay healthy!  ;)
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43 Posts
May 20, 2013 1:56pm
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Women's Locker Room / Any swimmers out there??

Yeah!  I swim on a team and I LOVE it!  Swimming is so much fun and it is a great workout!
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43 Posts
May 20, 2013 4:38am
via iOS

Motivation & Support / Bikini Body Workout Buddy!

Diet meals

Breakfast: Broccoli and Parmesan Egg Scramble 
Whisk together 2 eggs; set aside. Coat a frying pan with nonstick cooking spray and saute 3/4 cup chopped broccoli florets 2 minutes; add eggs and scramble. Once eggs are cooked, sprinkle with 1 1/2 tablespoons grated Parmesan. Serve with a slice of whole wheat toast.

Lunch: Chunky Greek Salad with Chickpeas
Mix together 1/2 cup each cucumber, chopped tomato, and red and green pepper. Add 1/2 cup chickpeas, rinsed and drained; 5 Kalamata olives, pitted and sliced; and 1/4 red onion, thinly sliced. Toss with 2 tablespoons red wine vinegar and 1/2 tablespoon olive oil. Sprinkle with 2 tablespoons crumbled reduced-fat feta.

Dinner: Ginger Shrimp Stir-Fry 
Saute 1 teaspoon each minced garlic and ginger in 2 teaspoons sesame oil. Add 1/4 pound shrimp, shelled and cleaned; saute 1 minute per side and remove from pan. Add 1/4 cup sliced shiitake mushrooms and 1/4 cup chopped carrots to pan; cook 5 minutes. Add 1/4 red pepper, sliced; 1/2 cup chopped bok choy; 1/4 cup hoisin sauce, and the shrimp. Cook until heated through. Serve over 3/4 cup brown rice.

Snack: Puree 1 cup melon with 1 teaspoon lime juice and freeze. Serve over 3/4 cup raspberries and 1/2 cup blueberries.

Breakfast ideas:
Each healthy breakfast recipe is about 300 calories.

Almond and Apple English Muffin
Toast a whole wheat English muffin. On half, spread 1 tablespoon almond butter and top with 1/2 apple, thinly sliced, and a sprinkle of cinnamon; cover with the remaining muffin half.

Hot Cinnamon Oats with Dried Fruit
Bring 1 cup apple cider to a boil. Add 1/2 cup oats; cook 5 minutes. Sprinkle with 1/2 teaspoon cinnamon, 1 tablespoon chopped dried fruit (such as cherries or cranberries), and 1 tablespoon flaxseeds.

Cream Cheese and Lox Wrap
Spread 1 1/2 tablespoons low-fat cream cheese on an 8-inch whole wheat wrap. Top with 3 ounces smoked salmon, 2 slices tomato, 2 slices red onion, and a handful of sprouts. Roll up.

Banana and Peanut Butter Yogurt
Peel 1 medium banana; halve lengthwise. Spread 1 tablespoon natural peanut butter on one half; sprinkle with 1 tablespoon wheat germ. Top with other half and slice into rounds. Place 1/4 cup nonfat Greek yogurt in a bowl; top with banana slices and a drizzle of honey.

Roasted Apricots Over Greek Yogurt
Preheat oven to 450 degrees. Halve 2 to 3 ripe apricots; place in a glass baking dish, cover with foil and roast 20 minutes. (Apricots can be roasted the night before.) Mix 1 cup nonfat Greek yogurt with 2 tablespoons slivered almonds and a drizzle of honey. Top with apricots.

Whole-Grain Banana Muffins
Preheat oven to 350 degrees. Mix together 1/2 cup whole wheat flour, 1 cup oats, 1/4 teaspoon salt, 1 1/2 teaspoons cinnamon, 1/2 teaspoon baking soda, and 1 1/2 bananas, mashed. Mix together 1/2 cup plain nonfat yogurt, 1 egg, 1/4 cup honey, 2 tablespoons canola oil, and 1 teaspoon vanilla; add to banana mixture and stir until all ingredients are combined. Place in 6 greased muffin tins and bake 12 minutes. Serve with a glass of skim milk. (Freeze leftovers.)

Lunch ideas: 
Zucchini and Mozzarella Flatbread
Mist a pan with nonstick spray; saute 1/2 cup sliced zucchini 3 to 4 minutes. Toast a whole-grain flatbread; top with 1 ounce shredded mozzarella, zucchini, 1/2 cup diced tomato, and 2 tablespoons pesto. Season to taste with red pepper flakes. Broil on low until cheese is melted.

Smoked Turkey and Avocado Sandwich
Mash 1/2 avocado; season to taste with lemon juice, salt and black pepper. Spread on a slice of whole-grain bread and top with 3 ounces smoked turkey, 2 tablespoons salsa, and another slice of bread. Serve with 1/2 cup red grapes.

Cucumber-Dill Chicken Salad
Toss together 1/2 cup shredded cooked chicken breast; 1/2 cup baby greens; 1/4 cup shredded carrots; 1/4 cup green beans, cut into bite-size pieces; 1/4 cup chopped cucumber; and 1/2 cup cooked quinoa. In a bowl, combine 1 tablespoon olive oil, 3/4 teaspoon chopped dill, 1 tablespoon white vinegar, a pinch of sugar, and salt and black pepper to taste. Drizzle dressing over salad.

Pasta e Fagioli with Turkey Sausage
Brown 1/2 pound lean turkey sausage in 1 teaspoon olive oil; set aside. Saute 1 chopped small onion, 3 minced garlic cloves, 2 chopped celery stalks, and 2 chopped carrots for 3 to 4 minutes. Add 2 quarts chicken stock and 1 can diced tomatoes. Bring to a simmer; add 1 cup cooked pasta and 1 can kidney beans. Simmer 10 minutes or until vegetables soften. Serve with a whole wheat roll. (Makes 3 to 4 servings.)

Corn and Chickpea Salad with Tuna
Mix together 2/3 cup canned corn; 1/2 cup chopped tomato; 1/2 cup chickpeas, rinsed and drained; 1 tablespoon chopped red onion; and 2 tablespoons each chopped fresh basil and oregano. Add 3 ounces drained chunk light tuna. Season with salt and pepper; toss with 2 tablespoons light balsamic vinaigrette.

Roast Beef Roll-Ups with Cauliflower Soup
Saute 1/2 sliced onion and 1/2 sliced bell pepper in 1/2 teaspoon olive oil. Divide among 4 slices roast beef spread with spicy mustard to taste; roll up. Serve with 4 whole wheat crackers and 1 cup cauliflower soup: Saute 1 chopped onion and 2 minced garlic cloves in 1 teaspoon canola oil. Add 3 cups chicken stock. Bring to a boil; add 2 cups cauliflower florets. Cook 5 minutes. Season with salt, pepper, and 2 tablespoons Parmesan; puree. (Soup makes 3 servings.)

Healthy Takeout
Subway: 6-inch Sweet Onion Chicken Teriyaki (380 calories) or Turkey Breast on Flatbread with a small cup of Tomato Garden Vegetable with Rotini Soup (400 calories)

Au Bon Pain: Demi Chicken Sandwich on a baguette (370 calories)

Qdoba Mexican Grill: Naked Chicken Taco Salad with Fajita Veggies, Pinto Beans, and Salsa Roja with Fat-Free Picante Ranch dressing (410 calories) or a soft steak taco with lettuce, cheese, and guacamole, and a cup of Tortilla Soup (435 calories)

McDonald's: Premium Southwest Salad with Grilled Chicken and low-fat Italian dressing (380 calories)

Dinner ideas:
African Sweet-Potato Soup
Saute 1 small chopped onion and 2 minced garlic cloves in 1 teaspoon canola oil. Add 1 quart chicken stock; 1 peeled, cubed sweet potato; 1 cubed potato (skin on); and 1 can diced tomatoes. Add 1 teaspoon each ground cinnamon, cumin, curry powder, and sea salt. Mix in 1/4 teaspoon cayenne and 1/4 cup chunky peanut butter. Simmer 10 to 12 minutes. (Makes 3 servings.) Serve with a whole wheat roll spread with 1 teaspoon butter and a garden salad sprinkled with 2 teaspoons sunflower seeds and 1 tablespoon vinaigrette.

Bean and Cheese Potato
Microwave 1 medium potato. Top with 1/4 cup canned black beans, rinsed and drained; 1/2 cup diced cooked chicken; 3 tablespoons shredded cheese; 2 tablespoons salsa; and 1 cup steamed broccoli. Dollop with 2 tablespoons nonfat Greek yogurt.

Salmon with Asian Slaw
Marinate one 4-ounce salmon fillet in an Asian marinade, such as Soy Vay, for 15 minutes. Remove from marinade; bake 20 to 25 minutes at 350 degrees. Mix together 1 tablespoon sesame oil, 1/2 cup rice wine vinegar, 2 teaspoons sugar, and 1 teaspoon salt; toss with 3 cups chopped cabbage, 1 teaspoon toasted sesame seeds, and 1 tablespoon toasted sliced almonds. Serve salmon with slaw on the side.

Rice and Pork Saute
Blanch 1/2 cup chopped carrots in salted boiling water 3 minutes, adding 1/2 cup snow peas for last minute; drain. Saute 2 tablespoons chopped onion, 1 minced garlic clove, and 2 teaspoons grated ginger in 1 teaspoon sesame oil for 1 minute. Add 4 ounces cubed pork loin; saute 4 to 5 minutes. Add 1 cup cooked brown rice and saute 2 minutes. Add 1 tablespoon soy sauce, cooked carrots and snow peas, and 1/4 cup sliced scallions.

Linguini with Clams
Saute 2 minced garlic cloves in 1 tablespoon olive oil. Strain and reserve half the liquid from a small can of clams. Add half the clams to pan; saute 1 to 2 minutes. Add 2 chopped and seeded tomatoes, 1/8 teaspoon red pepper flakes, 1/4 cup dry white wine, and reserved clam juice; cook 7 to 8 minutes. Add 1 cup cooked linguini and 1 cup spinach.

Cheesy Turkey Meatballs
Mix 1/2 pound lean ground turkey with 1 tablespoon diced onion, 1 teaspoon minced garlic, 1 beaten egg, 1/4 cup whole wheat bread crumbs, 2 tablespoons nonfat milk, 1 teaspoon salt, and 1/2 teaspoon pepper. Form 8 meatballs, placing a 1/2-inch mozzarella cube in center of each. Mist a baking dish with nonstick cooking spray; bake meatballs 15 minutes at 425 degrees. Saute 2 minced garlic cloves in 1 teaspoon canola oil 1 minute. Add 2 cups chopped zucchini; cook 5 minutes. Serve 4 meatballs over zucchini and 1/3 cup cooked whole wheat orzo; top with 1/2 cup tomato sauce. (Freeze leftovers.)

Healthy Takeout
Panda Express Black Pepper Chicken, Mixed Veggies, and one Chicken Egg Roll (520 calories)

Boston Market Roast turkey breast, mashed potatoes (no gravy), and green beans (480 calories), or beef brisket with green beans and corn bread (520 calories)

Red Robin Garden Burger (no dressing) and a Side Salad with Asian Dressing (532 calories)

Ruby Tuesday Plain Grilled Top Sirloin with White Cheddar Mashed Potatoes and Fresh Steamed Broccoli (533 calories) or a bowl of White Bean Chicken Chili with Creamy Mashed Cauliflower and Sugar Snap Peas (482 calories)

Snack ideas:
Each snack is about 150 calories; eat two a day.

Carrots and celery with blue cheese dip (1/4 cup nonfat Greek yogurt mixed with 2 tablespoons light mayo and 1 tablespoon blue cheese crumbles)

1 ounce Hershey's Special Dark chocolate and a cup of black tea

1 hard-boiled egg cut in half, yolk removed and mixed with 1/2 teaspoon each mustard and low-fat mayo, sprinkled with salt, pepper and paprika and returned to center of the white; 4 whole-grain crackers

1 cup skim milk blended with 1/2 banana, 3 teaspoons unsweetened cocoa powder, and ice

1 ounce almonds roasted in a skillet with a dash each of ginger, curry powder, and cayenne until fragrant, then drizzled with honey; a tall coffee

1 Skinny Cow Chocolate Fudge Brownie ice cream cup

1 small cored apple filled with 1 teaspoon each chopped walnuts, raisins, and dried cranberries and a dash of cinnamon and baked in foil at 425 degrees for 12 to 15 minutes.

100-calorie bag popcorn seasoned with cayenne, sea salt, and a drizzle of olive oil

Luna Mini Bar and 1 small pear

1 small banana topped with 1 teaspoon peanut butter and 1 teaspoon melted chocolate and chilled

100-calorie bag Popchips and 1 small orange

1 Mini Babybel cheese and 2 tablespoons almonds

1/4 cup pineapple blended with 6 ounces nonfat vanilla yogurt and 1/4 cup pineapple juice


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43 Posts
May 20, 2013 4:37am
via iOS

Motivation & Support / Bikini Body Workout Buddy!

Workout plan
1. Running intervals.
 
Go at just under the pace that you would break into a jog at. (If you're on a treadmill, increase the incline to 2 or 3 percent and keep it there until it's time to cool down.)
Minutes 3-4
Do side-to-side twists as you stride: Hold a light medicine ball in front of your chest if you're on a treadmill (place it in cup holder or on floor after interval) or clasp hands together, centered just below chest, if you're outside. Keeping hips steady, rotate upper body to left (as you step forward with left foot) and then to right (as you step with right foot) to complete 1 rep. Do 50 reps.
Minutes 4-5
Jog at a brisk pace.
Cool down with an easy 5-minute walk.
Calories burned: 152*
*Approximate calories burned are based on a 140-pound woman.
Repeat twice or more
 
Do 2-3 times per week. 
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2.  Monkey Twists
 
Stand with feet shoulder-width apart, facing a stability ball or bench, a dumbbell in right hand, arms by sides.
Engage core muscles and hinge forward at hips, placing left palm on ball for support, allowing right arm to extend straight toward floor.
Bend right elbow directly out to side, curling weight toward armpit.
Keeping right elbow still, extend arm directly out to side at shoulder level.
Bend right elbow to bring dumbbell back toward armpit, then lower weight toward floor.
Do 10 reps. Switch sides; repeat.
 
3. Booty twirls
Start on floor on all fours, hands under shoulders, knees under hips.
Lift bent right leg directly behind you so that thigh is parallel to floor at hip level, then draw a clockwise circle with right knee.
Do 12 reps. Switch legs; repeat.
Return to lifted right leg, tracing counter-clockwise circles.
Do 12 reps. Switch legs; repeat.
 
4. Three-legged-dogs
Begin in downward dog: Get on all fours, then tuck toes under and take a few steps back as you lift hips to form an inverted V.
Maintaining V position, lift left foot off floor and extend leg upward behind you.
Do 5 calf raises on standing right leg, lifting right heel off floor, then lowering it.
Bend left knee and bring it in toward chest, then step left foot between hands.
 
5. Breast stroke
Breaststroke hands while in squat. 
 
6. Beach ballet
 Stand with feet hip-width apart, holding a stability ball (or a single dumbbell or towel with both hands) with arms extended in front of chest.
Bend right knee up to hip height in front of you near ball. Then bend standing leg and swoop leg back, extending it as high and far as it goes. Bring back to ball and repeat. Do 5 repetitions on each leg. 
 
7. Mermaid
Lie faceup on floor, arms extended behind head.
Lift torso off floor 45 degrees, bringing extended arms directly in front of you at shoulder level, as you bend knees 90 degrees and raise legs together so that shins are parallel to floor (V-sit).
Maintaining V-sit position, rotate shoulders and arms toward right and knees toward left.
Maintaining V-sit position, rotate shoulders and arms toward right and knees toward left.
Return to center and lower to start.
Do 12 reps.
 
8. Thumb up thumb down
Start in full push up position but have thumbs touching. Now take right hand up and touch your lower back.  Replace hand back on ground. Do the same on the other side.  Do 10 reps, alternating. 
 
9. Starfish
 Crunch up and have legs as if you are doing cross cross applesauce in the air. Now take the weight which should be in hand and change hands as you reach one hand to its opposite side. Do 10 repetitions.
 
Repeat twice or do another toning type workout afterward! 
 
Do 2-3 times per week
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43 Posts
May 20, 2013 4:36am
via iOS

Motivation & Support / Bikini Body Workout Buddy!

Hey! Ok, so I am looking for ONE PERSON to be my workout buddy!! YAYYYY! Ok so here are some of the requirement type things. (They are more like guidelines or suggestions...showing you what I'm looking for)

1. Around my age and height. I am 13 and am 5 foot 3 1/2

2. Wants to do a 4 week program with me. I will put out the workout on this forum most likely so that other ppl can do it and try it out.
3. Wants to get a flat stomach (by losing fat) and I want to lose love handles. Those are my main goals that I will be looking at but all over body fat loss and toning is great. The program I have chosen is for a 'bikini body'

4. You are around 123 pounds. You can be over, I don't really care. I guess I just wanted to get my weight out there to see our similarities.

OK!! Awesome!! I would love it if I got a workout buddy soon! My plan is to start on the 20th of may, which is tomorrow. I should have put this out earlier, I know. Hut if you are a day or two behind me, no big deal. I decided that I will put the workout as a comment bc of the length.

The diet I have in another forum, but I will put that as a reply to this also.

GET BACK TO ME SOON!!!

Much love,

Julia <3
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43 Posts
May 20, 2013 4:26am
via iOS

Cooking / Help

Here are some meal ideas I found that will help keep you full!!  You can eat two of the snacks Per day too!! 

Diet meals

Breakfast: Broccoli and Parmesan Egg Scramble 
Whisk together 2 eggs; set aside. Coat a frying pan with nonstick cooking spray and saute 3/4 cup chopped broccoli florets 2 minutes; add eggs and scramble. Once eggs are cooked, sprinkle with 1 1/2 tablespoons grated Parmesan. Serve with a slice of whole wheat toast.

Lunch: Chunky Greek Salad with Chickpeas
Mix together 1/2 cup each cucumber, chopped tomato, and red and green pepper. Add 1/2 cup chickpeas, rinsed and drained; 5 Kalamata olives, pitted and sliced; and 1/4 red onion, thinly sliced. Toss with 2 tablespoons red wine vinegar and 1/2 tablespoon olive oil. Sprinkle with 2 tablespoons crumbled reduced-fat feta.

Dinner: Ginger Shrimp Stir-Fry 
Saute 1 teaspoon each minced garlic and ginger in 2 teaspoons sesame oil. Add 1/4 pound shrimp, shelled and cleaned; saute 1 minute per side and remove from pan. Add 1/4 cup sliced shiitake mushrooms and 1/4 cup chopped carrots to pan; cook 5 minutes. Add 1/4 red pepper, sliced; 1/2 cup chopped bok choy; 1/4 cup hoisin sauce, and the shrimp. Cook until heated through. Serve over 3/4 cup brown rice.

Snack: Puree 1 cup melon with 1 teaspoon lime juice and freeze. Serve over 3/4 cup raspberries and 1/2 cup blueberries.

Breakfast ideas:
Each healthy breakfast recipe is about 300 calories.

Almond and Apple English Muffin
Toast a whole wheat English muffin. On half, spread 1 tablespoon almond butter and top with 1/2 apple, thinly sliced, and a sprinkle of cinnamon; cover with the remaining muffin half.

Hot Cinnamon Oats with Dried Fruit
Bring 1 cup apple cider to a boil. Add 1/2 cup oats; cook 5 minutes. Sprinkle with 1/2 teaspoon cinnamon, 1 tablespoon chopped dried fruit (such as cherries or cranberries), and 1 tablespoon flaxseeds.

Cream Cheese and Lox Wrap
Spread 1 1/2 tablespoons low-fat cream cheese on an 8-inch whole wheat wrap. Top with 3 ounces smoked salmon, 2 slices tomato, 2 slices red onion, and a handful of sprouts. Roll up.

Banana and Peanut Butter Yogurt
Peel 1 medium banana; halve lengthwise. Spread 1 tablespoon natural peanut butter on one half; sprinkle with 1 tablespoon wheat germ. Top with other half and slice into rounds. Place 1/4 cup nonfat Greek yogurt in a bowl; top with banana slices and a drizzle of honey.

Roasted Apricots Over Greek Yogurt
Preheat oven to 450 degrees. Halve 2 to 3 ripe apricots; place in a glass baking dish, cover with foil and roast 20 minutes. (Apricots can be roasted the night before.) Mix 1 cup nonfat Greek yogurt with 2 tablespoons slivered almonds and a drizzle of honey. Top with apricots.

Whole-Grain Banana Muffins
Preheat oven to 350 degrees. Mix together 1/2 cup whole wheat flour, 1 cup oats, 1/4 teaspoon salt, 1 1/2 teaspoons cinnamon, 1/2 teaspoon baking soda, and 1 1/2 bananas, mashed. Mix together 1/2 cup plain nonfat yogurt, 1 egg, 1/4 cup honey, 2 tablespoons canola oil, and 1 teaspoon vanilla; add to banana mixture and stir until all ingredients are combined. Place in 6 greased muffin tins and bake 12 minutes. Serve with a glass of skim milk. (Freeze leftovers.)

Lunch ideas: 
Zucchini and Mozzarella Flatbread
Mist a pan with nonstick spray; saute 1/2 cup sliced zucchini 3 to 4 minutes. Toast a whole-grain flatbread; top with 1 ounce shredded mozzarella, zucchini, 1/2 cup diced tomato, and 2 tablespoons pesto. Season to taste with red pepper flakes. Broil on low until cheese is melted.

Smoked Turkey and Avocado Sandwich
Mash 1/2 avocado; season to taste with lemon juice, salt and black pepper. Spread on a slice of whole-grain bread and top with 3 ounces smoked turkey, 2 tablespoons salsa, and another slice of bread. Serve with 1/2 cup red grapes.

Cucumber-Dill Chicken Salad
Toss together 1/2 cup shredded cooked chicken breast; 1/2 cup baby greens; 1/4 cup shredded carrots; 1/4 cup green beans, cut into bite-size pieces; 1/4 cup chopped cucumber; and 1/2 cup cooked quinoa. In a bowl, combine 1 tablespoon olive oil, 3/4 teaspoon chopped dill, 1 tablespoon white vinegar, a pinch of sugar, and salt and black pepper to taste. Drizzle dressing over salad.

Pasta e Fagioli with Turkey Sausage
Brown 1/2 pound lean turkey sausage in 1 teaspoon olive oil; set aside. Saute 1 chopped small onion, 3 minced garlic cloves, 2 chopped celery stalks, and 2 chopped carrots for 3 to 4 minutes. Add 2 quarts chicken stock and 1 can diced tomatoes. Bring to a simmer; add 1 cup cooked pasta and 1 can kidney beans. Simmer 10 minutes or until vegetables soften. Serve with a whole wheat roll. (Makes 3 to 4 servings.)

Corn and Chickpea Salad with Tuna
Mix together 2/3 cup canned corn; 1/2 cup chopped tomato; 1/2 cup chickpeas, rinsed and drained; 1 tablespoon chopped red onion; and 2 tablespoons each chopped fresh basil and oregano. Add 3 ounces drained chunk light tuna. Season with salt and pepper; toss with 2 tablespoons light balsamic vinaigrette.

Roast Beef Roll-Ups with Cauliflower Soup
Saute 1/2 sliced onion and 1/2 sliced bell pepper in 1/2 teaspoon olive oil. Divide among 4 slices roast beef spread with spicy mustard to taste; roll up. Serve with 4 whole wheat crackers and 1 cup cauliflower soup: Saute 1 chopped onion and 2 minced garlic cloves in 1 teaspoon canola oil. Add 3 cups chicken stock. Bring to a boil; add 2 cups cauliflower florets. Cook 5 minutes. Season with salt, pepper, and 2 tablespoons Parmesan; puree. (Soup makes 3 servings.)

Healthy Takeout
Subway: 6-inch Sweet Onion Chicken Teriyaki (380 calories) or Turkey Breast on Flatbread with a small cup of Tomato Garden Vegetable with Rotini Soup (400 calories)

Au Bon Pain: Demi Chicken Sandwich on a baguette (370 calories)

Qdoba Mexican Grill: Naked Chicken Taco Salad with Fajita Veggies, Pinto Beans, and Salsa Roja with Fat-Free Picante Ranch dressing (410 calories) or a soft steak taco with lettuce, cheese, and guacamole, and a cup of Tortilla Soup (435 calories)

McDonald's: Premium Southwest Salad with Grilled Chicken and low-fat Italian dressing (380 calories)

Dinner ideas:
African Sweet-Potato Soup
Saute 1 small chopped onion and 2 minced garlic cloves in 1 teaspoon canola oil. Add 1 quart chicken stock; 1 peeled, cubed sweet potato; 1 cubed potato (skin on); and 1 can diced tomatoes. Add 1 teaspoon each ground cinnamon, cumin, curry powder, and sea salt. Mix in 1/4 teaspoon cayenne and 1/4 cup chunky peanut butter. Simmer 10 to 12 minutes. (Makes 3 servings.) Serve with a whole wheat roll spread with 1 teaspoon butter and a garden salad sprinkled with 2 teaspoons sunflower seeds and 1 tablespoon vinaigrette.

Bean and Cheese Potato
Microwave 1 medium potato. Top with 1/4 cup canned black beans, rinsed and drained; 1/2 cup diced cooked chicken; 3 tablespoons shredded cheese; 2 tablespoons salsa; and 1 cup steamed broccoli. Dollop with 2 tablespoons nonfat Greek yogurt.

Salmon with Asian Slaw
Marinate one 4-ounce salmon fillet in an Asian marinade, such as Soy Vay, for 15 minutes. Remove from marinade; bake 20 to 25 minutes at 350 degrees. Mix together 1 tablespoon sesame oil, 1/2 cup rice wine vinegar, 2 teaspoons sugar, and 1 teaspoon salt; toss with 3 cups chopped cabbage, 1 teaspoon toasted sesame seeds, and 1 tablespoon toasted sliced almonds. Serve salmon with slaw on the side.

Rice and Pork Saute
Blanch 1/2 cup chopped carrots in salted boiling water 3 minutes, adding 1/2 cup snow peas for last minute; drain. Saute 2 tablespoons chopped onion, 1 minced garlic clove, and 2 teaspoons grated ginger in 1 teaspoon sesame oil for 1 minute. Add 4 ounces cubed pork loin; saute 4 to 5 minutes. Add 1 cup cooked brown rice and saute 2 minutes. Add 1 tablespoon soy sauce, cooked carrots and snow peas, and 1/4 cup sliced scallions.

Linguini with Clams
Saute 2 minced garlic cloves in 1 tablespoon olive oil. Strain and reserve half the liquid from a small can of clams. Add half the clams to pan; saute 1 to 2 minutes. Add 2 chopped and seeded tomatoes, 1/8 teaspoon red pepper flakes, 1/4 cup dry white wine, and reserved clam juice; cook 7 to 8 minutes. Add 1 cup cooked linguini and 1 cup spinach.

Cheesy Turkey Meatballs
Mix 1/2 pound lean ground turkey with 1 tablespoon diced onion, 1 teaspoon minced garlic, 1 beaten egg, 1/4 cup whole wheat bread crumbs, 2 tablespoons nonfat milk, 1 teaspoon salt, and 1/2 teaspoon pepper. Form 8 meatballs, placing a 1/2-inch mozzarella cube in center of each. Mist a baking dish with nonstick cooking spray; bake meatballs 15 minutes at 425 degrees. Saute 2 minced garlic cloves in 1 teaspoon canola oil 1 minute. Add 2 cups chopped zucchini; cook 5 minutes. Serve 4 meatballs over zucchini and 1/3 cup cooked whole wheat orzo; top with 1/2 cup tomato sauce. (Freeze leftovers.)

Healthy Takeout
Panda Express Black Pepper Chicken, Mixed Veggies, and one Chicken Egg Roll (520 calories)

Boston Market Roast turkey breast, mashed potatoes (no gravy), and green beans (480 calories), or beef brisket with green beans and corn bread (520 calories)

Red Robin Garden Burger (no dressing) and a Side Salad with Asian Dressing (532 calories)

Ruby Tuesday Plain Grilled Top Sirloin with White Cheddar Mashed Potatoes and Fresh Steamed Broccoli (533 calories) or a bowl of White Bean Chicken Chili with Creamy Mashed Cauliflower and Sugar Snap Peas (482 calories)

Snack ideas:
Each snack is about 150 calories; eat two a day.

Carrots and celery with blue cheese dip (1/4 cup nonfat Greek yogurt mixed with 2 tablespoons light mayo and 1 tablespoon blue cheese crumbles)

1 ounce Hershey's Special Dark chocolate and a cup of black tea

1 hard-boiled egg cut in half, yolk removed and mixed with 1/2 teaspoon each mustard and low-fat mayo, sprinkled with salt, pepper and paprika and returned to center of the white; 4 whole-grain crackers

1 cup skim milk blended with 1/2 banana, 3 teaspoons unsweetened cocoa powder, and ice

1 ounce almonds roasted in a skillet with a dash each of ginger, curry powder, and cayenne until fragrant, then drizzled with honey; a tall coffee

1 Skinny Cow Chocolate Fudge Brownie ice cream cup

1 small cored apple filled with 1 teaspoon each chopped walnuts, raisins, and dried cranberries and a dash of cinnamon and baked in foil at 425 degrees for 12 to 15 minutes.

100-calorie bag popcorn seasoned with cayenne, sea salt, and a drizzle of olive oil

Luna Mini Bar and 1 small pear

1 small banana topped with 1 teaspoon peanut butter and 1 teaspoon melted chocolate and chilled

100-calorie bag Popchips and 1 small orange

1 Mini Babybel cheese and 2 tablespoons almonds

1/4 cup pineapple blended with 6 ounces nonfat vanilla yogurt and 1/4 cup pineapple juice


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43 Posts
May 20, 2013 4:25am
via iOS

Diet & Nutrition / Diet meal ideas!

Diet meals

Breakfast: Broccoli and Parmesan Egg Scramble
Whisk together 2 eggs; set aside. Coat a frying pan with nonstick cooking spray and saute 3/4 cup chopped broccoli florets 2 minutes; add eggs and scramble. Once eggs are cooked, sprinkle with 1 1/2 tablespoons grated Parmesan. Serve with a slice of whole wheat toast.

Lunch: Chunky Greek Salad with Chickpeas
Mix together 1/2 cup each cucumber, chopped tomato, and red and green pepper. Add 1/2 cup chickpeas, rinsed and drained; 5 Kalamata olives, pitted and sliced; and 1/4 red onion, thinly sliced. Toss with 2 tablespoons red wine vinegar and 1/2 tablespoon olive oil. Sprinkle with 2 tablespoons crumbled reduced-fat feta.

Dinner: Ginger Shrimp Stir-Fry
Saute 1 teaspoon each minced garlic and ginger in 2 teaspoons sesame oil. Add 1/4 pound shrimp, shelled and cleaned; saute 1 minute per side and remove from pan. Add 1/4 cup sliced shiitake mushrooms and 1/4 cup chopped carrots to pan; cook 5 minutes. Add 1/4 red pepper, sliced; 1/2 cup chopped bok choy; 1/4 cup hoisin sauce, and the shrimp. Cook until heated through. Serve over 3/4 cup brown rice.

Snack: Puree 1 cup melon with 1 teaspoon lime juice and freeze. Serve over 3/4 cup raspberries and 1/2 cup blueberries.

Breakfast ideas:
Each healthy breakfast recipe is about 300 calories.

Almond and Apple English Muffin
Toast a whole wheat English muffin. On half, spread 1 tablespoon almond butter and top with 1/2 apple, thinly sliced, and a sprinkle of cinnamon; cover with the remaining muffin half.

Hot Cinnamon Oats with Dried Fruit
Bring 1 cup apple cider to a boil. Add 1/2 cup oats; cook 5 minutes. Sprinkle with 1/2 teaspoon cinnamon, 1 tablespoon chopped dried fruit (such as cherries or cranberries), and 1 tablespoon flaxseeds.

Cream Cheese and Lox Wrap
Spread 1 1/2 tablespoons low-fat cream cheese on an 8-inch whole wheat wrap. Top with 3 ounces smoked salmon, 2 slices tomato, 2 slices red onion, and a handful of sprouts. Roll up.

Banana and Peanut Butter Yogurt
Peel 1 medium banana; halve lengthwise. Spread 1 tablespoon natural peanut butter on one half; sprinkle with 1 tablespoon wheat germ. Top with other half and slice into rounds. Place 1/4 cup nonfat Greek yogurt in a bowl; top with banana slices and a drizzle of honey.

Roasted Apricots Over Greek Yogurt
Preheat oven to 450 degrees. Halve 2 to 3 ripe apricots; place in a glass baking dish, cover with foil and roast 20 minutes. (Apricots can be roasted the night before.) Mix 1 cup nonfat Greek yogurt with 2 tablespoons slivered almonds and a drizzle of honey. Top with apricots.

Whole-Grain Banana Muffins
Preheat oven to 350 degrees. Mix together 1/2 cup whole wheat flour, 1 cup oats, 1/4 teaspoon salt, 1 1/2 teaspoons cinnamon, 1/2 teaspoon baking soda, and 1 1/2 bananas, mashed. Mix together 1/2 cup plain nonfat yogurt, 1 egg, 1/4 cup honey, 2 tablespoons canola oil, and 1 teaspoon vanilla; add to banana mixture and stir until all ingredients are combined. Place in 6 greased muffin tins and bake 12 minutes. Serve with a glass of skim milk. (Freeze leftovers.)

Lunch ideas:
Zucchini and Mozzarella Flatbread
Mist a pan with nonstick spray; saute 1/2 cup sliced zucchini 3 to 4 minutes. Toast a whole-grain flatbread; top with 1 ounce shredded mozzarella, zucchini, 1/2 cup diced tomato, and 2 tablespoons pesto. Season to taste with red pepper flakes. Broil on low until cheese is melted.

Smoked Turkey and Avocado Sandwich
Mash 1/2 avocado; season to taste with lemon juice, salt and black pepper. Spread on a slice of whole-grain bread and top with 3 ounces smoked turkey, 2 tablespoons salsa, and another slice of bread. Serve with 1/2 cup red grapes.

Cucumber-Dill Chicken Salad
Toss together 1/2 cup shredded cooked chicken breast; 1/2 cup baby greens; 1/4 cup shredded carrots; 1/4 cup green beans, cut into bite-size pieces; 1/4 cup chopped cucumber; and 1/2 cup cooked quinoa. In a bowl, combine 1 tablespoon olive oil, 3/4 teaspoon chopped dill, 1 tablespoon white vinegar, a pinch of sugar, and salt and black pepper to taste. Drizzle dressing over salad.

Pasta e Fagioli with Turkey Sausage
Brown 1/2 pound lean turkey sausage in 1 teaspoon olive oil; set aside. Saute 1 chopped small onion, 3 minced garlic cloves, 2 chopped celery stalks, and 2 chopped carrots for 3 to 4 minutes. Add 2 quarts chicken stock and 1 can diced tomatoes. Bring to a simmer; add 1 cup cooked pasta and 1 can kidney beans. Simmer 10 minutes or until vegetables soften. Serve with a whole wheat roll. (Makes 3 to 4 servings.)

Corn and Chickpea Salad with Tuna
Mix together 2/3 cup canned corn; 1/2 cup chopped tomato; 1/2 cup chickpeas, rinsed and drained; 1 tablespoon chopped red onion; and 2 tablespoons each chopped fresh basil and oregano. Add 3 ounces drained chunk light tuna. Season with salt and pepper; toss with 2 tablespoons light balsamic vinaigrette.

Roast Beef Roll-Ups with Cauliflower Soup
Saute 1/2 sliced onion and 1/2 sliced bell pepper in 1/2 teaspoon olive oil. Divide among 4 slices roast beef spread with spicy mustard to taste; roll up. Serve with 4 whole wheat crackers and 1 cup cauliflower soup: Saute 1 chopped onion and 2 minced garlic cloves in 1 teaspoon canola oil. Add 3 cups chicken stock. Bring to a boil; add 2 cups cauliflower florets. Cook 5 minutes. Season with salt, pepper, and 2 tablespoons Parmesan; puree. (Soup makes 3 servings.)

Healthy Takeout
Subway: 6-inch Sweet Onion Chicken Teriyaki (380 calories) or Turkey Breast on Flatbread with a small cup of Tomato Garden Vegetable with Rotini Soup (400 calories)

Au Bon Pain: Demi Chicken Sandwich on a baguette (370 calories)

Qdoba Mexican Grill: Naked Chicken Taco Salad with Fajita Veggies, Pinto Beans, and Salsa Roja with Fat-Free Picante Ranch dressing (410 calories) or a soft steak taco with lettuce, cheese, and guacamole, and a cup of Tortilla Soup (435 calories)

McDonald's: Premium Southwest Salad with Grilled Chicken and low-fat Italian dressing (380 calories)

Dinner ideas:
African Sweet-Potato Soup
Saute 1 small chopped onion and 2 minced garlic cloves in 1 teaspoon canola oil. Add 1 quart chicken stock; 1 peeled, cubed sweet potato; 1 cubed potato (skin on); and 1 can diced tomatoes. Add 1 teaspoon each ground cinnamon, cumin, curry powder, and sea salt. Mix in 1/4 teaspoon cayenne and 1/4 cup chunky peanut butter. Simmer 10 to 12 minutes. (Makes 3 servings.) Serve with a whole wheat roll spread with 1 teaspoon butter and a garden salad sprinkled with 2 teaspoons sunflower seeds and 1 tablespoon vinaigrette.

Bean and Cheese Potato
Microwave 1 medium potato. Top with 1/4 cup canned black beans, rinsed and drained; 1/2 cup diced cooked chicken; 3 tablespoons shredded cheese; 2 tablespoons salsa; and 1 cup steamed broccoli. Dollop with 2 tablespoons nonfat Greek yogurt.

Salmon with Asian Slaw
Marinate one 4-ounce salmon fillet in an Asian marinade, such as Soy Vay, for 15 minutes. Remove from marinade; bake 20 to 25 minutes at 350 degrees. Mix together 1 tablespoon sesame oil, 1/2 cup rice wine vinegar, 2 teaspoons sugar, and 1 teaspoon salt; toss with 3 cups chopped cabbage, 1 teaspoon toasted sesame seeds, and 1 tablespoon toasted sliced almonds. Serve salmon with slaw on the side.

Rice and Pork Saute
Blanch 1/2 cup chopped carrots in salted boiling water 3 minutes, adding 1/2 cup snow peas for last minute; drain. Saute 2 tablespoons chopped onion, 1 minced garlic clove, and 2 teaspoons grated ginger in 1 teaspoon sesame oil for 1 minute. Add 4 ounces cubed pork loin; saute 4 to 5 minutes. Add 1 cup cooked brown rice and saute 2 minutes. Add 1 tablespoon soy sauce, cooked carrots and snow peas, and 1/4 cup sliced scallions.

Linguini with Clams
Saute 2 minced garlic cloves in 1 tablespoon olive oil. Strain and reserve half the liquid from a small can of clams. Add half the clams to pan; saute 1 to 2 minutes. Add 2 chopped and seeded tomatoes, 1/8 teaspoon red pepper flakes, 1/4 cup dry white wine, and reserved clam juice; cook 7 to 8 minutes. Add 1 cup cooked linguini and 1 cup spinach.

Cheesy Turkey Meatballs
Mix 1/2 pound lean ground turkey with 1 tablespoon diced onion, 1 teaspoon minced garlic, 1 beaten egg, 1/4 cup whole wheat bread crumbs, 2 tablespoons nonfat milk, 1 teaspoon salt, and 1/2 teaspoon pepper. Form 8 meatballs, placing a 1/2-inch mozzarella cube in center of each. Mist a baking dish with nonstick cooking spray; bake meatballs 15 minutes at 425 degrees. Saute 2 minced garlic cloves in 1 teaspoon canola oil 1 minute. Add 2 cups chopped zucchini; cook 5 minutes. Serve 4 meatballs over zucchini and 1/3 cup cooked whole wheat orzo; top with 1/2 cup tomato sauce. (Freeze leftovers.)

Healthy Takeout
Panda Express Black Pepper Chicken, Mixed Veggies, and one Chicken Egg Roll (520 calories)

Boston Market Roast turkey breast, mashed potatoes (no gravy), and green beans (480 calories), or beef brisket with green beans and corn bread (520 calories)

Red Robin Garden Burger (no dressing) and a Side Salad with Asian Dressing (532 calories)

Ruby Tuesday Plain Grilled Top Sirloin with White Cheddar Mashed Potatoes and Fresh Steamed Broccoli (533 calories) or a bowl of White Bean Chicken Chili with Creamy Mashed Cauliflower and Sugar Snap Peas (482 calories)

Snack ideas:
Each snack is about 150 calories; eat two a day.

Carrots and celery with blue cheese dip (1/4 cup nonfat Greek yogurt mixed with 2 tablespoons light mayo and 1 tablespoon blue cheese crumbles)

1 ounce Hershey's Special Dark chocolate and a cup of black tea

1 hard-boiled egg cut in half, yolk removed and mixed with 1/2 teaspoon each mustard and low-fat mayo, sprinkled with salt, pepper and paprika and returned to center of the white; 4 whole-grain crackers

1 cup skim milk blended with 1/2 banana, 3 teaspoons unsweetened cocoa powder, and ice

1 ounce almonds roasted in a skillet with a dash each of ginger, curry powder, and cayenne until fragrant, then drizzled with honey; a tall coffee

1 Skinny Cow Chocolate Fudge Brownie ice cream cup

1 small cored apple filled with 1 teaspoon each chopped walnuts, raisins, and dried cranberries and a dash of cinnamon and baked in foil at 425 degrees for 12 to 15 minutes.

100-calorie bag popcorn seasoned with cayenne, sea salt, and a drizzle of olive oil

Luna Mini Bar and 1 small pear

1 small banana topped with 1 teaspoon peanut butter and 1 teaspoon melted chocolate and chilled

100-calorie bag Popchips and 1 small orange

1 Mini Babybel cheese and 2 tablespoons almonds

1/4 cup pineapple blended with 6 ounces nonfat vanilla yogurt and 1/4 cup pineapple juice