Tips to Keep You Going

l. Adopt a specific plan and write it down. 

2. Keep setting realistic goals as you go along, and remind yourself of them often. 

3. Keep a log to record your progress and make sure to keep it up-to-date. 

4. Include weight and/or percent body fat measures in your log. Extra pounds can easily creep back. 

5. Upgrade your fitness program as you progress. 

6. Enlist the support and company of your family and friends. 

7. Update others on your successes. 

8. Avoid injuries by pacing yourself and including a warmup and cool down period as

part of every workout. 

9. Reward yourself periodically for a job well done!

Who says pancakes can't be healthy?

Do you ever wish you could have pancakes (without all the calories) on the go without having to go dine in somewhere? Check out this awesome Protein Pancake Recipe!  

PROTEIN PANCAKE RECIPE

(optional) 1 scoop isolate protein powder (plain or vanilla flavored)

1 cup oats
2 eggs (or 1 cup egg whites)
1 cup 1% or fat freecottage cheese)
Cinnamon to taste
1 pkg of flavored tofu (there's almond flavored, mango banana)

You can add frozen blueberries to the mix or any other type of fruit for more natural sweetness.

Butter or oil  (to grease pan if necessary)


Directions:
Pour all ingredients into the blender. Grease pan if necessary with butter. Pour batter into pan and cook like you would pancakes. Cook until it bubbles, flip.  Once cooked, you can also use fruit spread on top, apple butter or maple syrup.

This is a great recipe to stock up on for a busy few days. 

Throw stock in the fridge and put in the toaster to warm up and enjoy during the week.  

Want a great recipe, with low calories, and the best part? It tastes great!

Orange Spiced Chicken w/ Broccoli 1⁄4 cup spiced chai tea (see recipe above) 3 1⁄2 oz chicken (skin removed, no visible fat) 3 1⁄2 oz broccoli (cooked) 1 orange peeled and cut into small pieces. Pour spiced chai tea into pan, add chicken pieces, simmer on medium heat till chicken is well cooked. (This works well with frozen chicken tenders, just put frozen meat in pan with tea and simmer till done). Place broccoli, oranges and chicken and juice from pan in a bowl. Toss with salt, pepper, herbs and spices. Enjoy! This works well with beef or fish too. Lobster with onions and tomatoes 3 1⁄2 oz Lobster pieces 1⁄2 lemon juice Salt, pepper and dill 3 1⁄2 oz onion slices 1⁄2 Tomato cut in pieces (serves as fruit) mustard and seasonings Put onion and 2Tbs water in medium frying pan, cook till onion is transparent. Add fish and drizzle with lemon juice, season with salt, pepper and seasons. Cook on medium heat till done. Add tomato and cook an additional 2 minutes. Season with mustard to taste and serve. I bake 2-4 pieces of fish at a time and put in individual portions in baggies. This way the fish is ready to go. Southwestern Salsa Chicken Simmer 3 1⁄2 oz of chicken in chopped tomatoes and chopped onion. (1⁄2 tomato, 1⁄2 onion). Season with salt, pepper and cayenne. Add a dash of sweetener and simmer till chicken is fully cooked. Serve over spinach or lettuce. Sometimes u can add chopped orange to this recipe for a great citrus twist. Sweet Basil Marinated Spinach Chicken Salad 3 1⁄2 oz spinach 3 1⁄2 oz cooked chicken in pieces 1⁄2 grapefruit diced into bite size pieces 2 tbs chopped basil Vinaigrette salad dressing (see recipe) Put desired quantity of vinaigrette salad dressing in bottom of large bowl, add chopped basil and stir. To enhance flavors add some vanilla or raspberry Stevia drops. Add chicken, grapefruit and spinach. Toss and serve. Spicy Cabbage Chicken Soup Put 1 C of chicken broth in bowl, add additional water as desired. Add 3 1⁄2 oz cooked chicken pieces, and 3 1⁄2 oz chopped cabbage. Season to taste. Simmer till cabbage is tender. Lemon or vinegar with sweetener makes a good sweet and sour broth. Add 1tbs of milk if desired.