Water, H2O, Agua

How much water should you be drinking?
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  • The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
  • Why not make all your beverages water?
Are you getting enough water during the day?
  • Keep track of the amount of water you drink for one day
  • Write it down or use an app like MyFitnessPal
Why is water so amazing when you drink enough? (borrowed from Mangosteen Natural Remedies)
  1. Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.
  2. Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
  3. Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
  4. Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.
  5. Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
  6. Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
  7. Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
  8. Less Likely to Get Sick and Feel Healthy:Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system.
  9. Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
  10. Good Mood: Your body feels very good and that’s why you feel happy.
  11. Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.
Many people around the world would give to have the oppurtunity to drink fresh clean water everyday whenever they want.
Dont like water the spruce it up with lemon limes and cucumbers!

Make Your Walk a Workout
How to start (and stick to) a walking program, whether you’re new to exercise or already fit.
When I was in college we started a community walking program.As one of the simplest exercises, walking requires no equipment aside from a good, supportive pair of walking shoes. “Exercise doesn’t have to be hard to be effective,” says Julia Valentour, MS, exercise physiologist and program coordinator for the American Council on Exercise (ACE). “The recommended 30 minutes can be broken up into two, 15-minute sessions or even three, 10-minute sessions, making it easy to weave into a busy lifestyle.”
Weight loss isn’t the only benefit of a walking program. Regular walking helps lower cholesterol, reduces the risk of type 2 diabetes, increases bone strength, and improves circulation.
“Just a few extra steps each day is a simple and easy way to take an active role in maintaining a significantly healthier life,” says Timothy Gardner, MD, past president of the American Heart Association.
Starting a Walking Program.
Check with your doctor before starting any new exercise program if you’ve been inactive for a while.
To start your walking program:
Establish a baseline, says Courtenay Schurman, MS, CSCS, author of The Outdoor Athlete. “If you’ve been sedentary, start walking three times a week at a stroll for 20 minutes.” Work your way up to five or so times a week, 30 minutes per session, for a total of 2.5 to 3 hours per week.
Choose distance or time. Some walkers focus on distance, others target time. “Ultimately, it’s about speed,” Schurman says. “If you can walk five miles but it takes you five hours to do it, it’s not a fit level of work. So use both distance and time, as well as heart rate.”
Check the intensity. Exercising at a particular heart rate percentage enables you to gauge the difficulty of your workout.
You can check your heart rate by manually checking your pulse or purchase a simple heart rate monitor. Keep in mind, however, that the traditional heart rate formula standards do not fit everyone. “Most recommendations suggest starting out at 70% to 75% of your maximum heart rate, but this may not be enough if you’re fit,” Schurman says.
Or use the “talk test” to gauge your exercise intensity. “If you can string together six to eight words or chat briefly, you’re in your aerobic zone,” Schurman says. But if you find yourself gasping for air, lower the intensity. If you can say several phrases with one breath, you may not be working out hard enough.
Here are simple ways to keep your walks interesting and help you stay motivated:
Wear a pedometer. Bit by bit, boost your daily steps. “Wear a pedometer for a week to see what days you have the most number of steps,” Valentour says. “Then try to repeat the activities of that day and add another 500 steps the following week.” Keep it up until you reach 10,000 steps a day.
Keep a walking journal. It serves as a motivator by allowing you to see your progress, Valentour says.
Get a walking partner. “A walking buddy provides accountability. Neither wants to let the other person down,” Valentour says.
Sign up for a race or charity walk. It gives you a goal to shoot for, which may motivate you to stick with a program.
Find support online. Programs such as the American Heart Association’s StartWalkingNow.org program have helped thousands of people to get started walking. Designed by the American Council on Exercise, the free online program includes a monthly newsletter with health tips and recipes, an online activity and nutrition tracker, access to an online journal, as well as the ability to connect with others for support and motivation. A search option also allows you to look for walking paths in your area.
“You simply go online, register, and take a quiz,” Valentour says. “You’ll receive a 12-16 week downloadable program.” Beginners start with five to 10 minutes; advanced exercisers start with more challenging options.
Tips to Make It More Challenging
If you’re already fit, walking may seem too easy. But it’s easy to kick up the intensity for a more challenging workout. Here’s how:
Speed up. “The easiest way to up the ante is to simply walk faster,” says Therese Iknoian, MS, author of Fitness Walking. You may even want to try race walking, which uses more muscles and, therefore, burns more calories. Brisk walking at four miles an hour burns 334 calories and strolling at three miles per hour burns 221 calories, acc
ording to the American College of Sports Medicine. “Remember to pump your arms but keep the movement compact,” Iknoian says. “The larger the arm swing, the harder it is to move them faster.”
Head for the hills. Walking up hills also increases intensity, as does lifting the incline on a treadmill. But don’t hon to the treadmill as you walk or you’ll negate the benefits, Iknoian says. “You don’t want to look as if you’re waterskiing.” Hanging on makes your body perpendicular to the treadmill, so ergonomically you’re walking on flat ground.
Change the surface. Consider changing your walking surface for a greater challenge. “Walking on trails and maneuvering around rocks increases muscular demand,” Iknoian says. Snow, sand — even grass — makes walking more of a challenge.
Use Nordic poles to get upper body muscles involved. “You increase the cardio workout when using poles, plus they take the stress off of knees when walking downhill,” Iknoian says.
Add resistance with a weighted backpack or weight vest. “If you use a backpack, fill it with water, sand, or kitty litter so the weight distributes evenly,” Schurman says. “Avoid ankle and hand weights, which can change your gait and can set you up for injury.”
8 Safety Tips for Walkers
Keep safety in mind when you walk outdoors. Follow these basic rules:
  • Walk with a buddy whenever possible.
  • Carry your name, address, and a friend or relative’s phone number in your shoe or tied to a lace.
  • Wear a medical bracelet if you have diabetes, an allergy, or other condition.
  • Carry a cell phone and let a friend or relative know your walking routes.
  • Avoid deserted or unlit streets, especially after dark.
  • Do not use headsets that prevent you from hearing traffic; and walk against oncoming traffic.
  • Wear reflective material and/or carry a flashlight to others can see you.
  • Carry a whistle or noisemaker or pepper spray in case of an emergency.
Above all, make walking fun and you’ll be more likely to stick with it.
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My Basic Workout

Found my old workout Journal from back in 2009 …..This is my basic workout split when I first started out: Got to start somewhere! Many ask what I did when I started out in the gym so here it is! There are NO set number of reps or sets to achieve a certain goal. Everyone’s body is different. So do what suits your body and your goal. Consult with a trainer if you are unsure, and if you are unfamiliar with any of the workouts, Google and Youtube are your best friends! So stoked every one is on this quest to a better, healthier life! www.facebook.com/maguirefirefitness
5-10 minute warm-up on the treadmill
Monday (CHEST)
  • Machine Chest Press 4×12
  • Machine Flyes 4×12
  • Dumbbell Incline Press 4×12
Tuesday (BACK)
  • Hyperextensions 4×12
  • Lat Pulldowns: 4×12
  • Seated Row 4×12
Wednesday (ARMS)
  • Alternating Dumbbell Curls 4×15
  • Machine Tricep Press 4×25
  • Tricep Extensions 4×20
  • Dumbbell Overhead Tricep Extensions 4×20
Thursday (SHOULDERS)
  • Dumbbell Front Raises 4×12
  • Lateral Raise Machine 4×15
  • Machine Shoulder Press 4×15
  • Seated Rows  4×20
Friday (LEGS)
  • Leg Press 4×12
  • Lying Hamstring Curl 4×12
  • Leg Extension 4×12
  • Lunges (dumbbell) 4×20
  • Calf Raises 4×20
  • Stability Ball Hamstring Curls 4×20
(ABS) every other day
  • Roman Chair Leg Raises 4×15
  • Machine Crunch 4×25
  • Russian Twists (w/ medicine ball) 4×25
  • Cable Oblique Twists 4×25
  • Stability Ball Crunches 4×25
  • Leg Raises (w/ stability ball) 5×20
(CARDIO) everyday: 45 minutes on the treadmill or stairmaster (after strength training)
Saturday (FULL BODY or REST DAY)
Sunday (REST DAY)
*please understand this isn’t intended for everyone. Many ask what I did when I started out in the gym so here it is! There are NO set number of reps or sets to achieve a certain goal. Everyone’s body is different. So do what suits your body and your goal. Consult with a trainer if you are unsure, and if you are unfamiliar with any of the workouts, Google and Youtube are your best friends! So stoked every one is on this quest to a better, healthier life!
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Sweet Potato Tuna Patties

These sweet potato-tuna cakes are infinitely healthier, but just as delicious! They are also remarkably easy to whip up and can be made in advance. It’s very low-fat, and quite filling! A nice trick to have up your sleeve!

Sweet potatoes are very fashionable lately: it seems to me that I see recipes including the lovely orange root veg all over the place. They contain more potassium than bananas and are very rich in vitamins A and C, iron, calcium and protein, so sweet potatoes are a pretty kick-ass vegetable. Not to mention that their unique taste make them very versatile. They can be use as an alternative to good old regular potatoes in savory dishes, but they are also often used in desserts!

This is an especially good recipe to have handy if you are lazy, or having really long work days that leave you little time to get cooking. It comes together very easily, and you could play with the spices to your heart’s content, and even shake it up by using canned crab meat instead of tuna! Use cilantro instead of dill, finely grated fresh ginger instead of nutmeg and lime juice instead of Tabasco, and you have a great Asian twist on the original recipe! Serve them with ketchup or sliced avacado, or even with a squirt of Sriracha if you can take the heat.

Ingredients:
A medium sweet potato
Two 7oz cans of chunk light tuna packed in water
A teaspoon minced garlic
¼ cup diced red onions
2 tablespoons of olive oil
Pepper for taste
Directions:
Peel sweet potato and slice into 4-5 equal sections. Boil sweet potato sections in water for 10-15 minutes or until fork tender. Drain potato add into a large bowl and mash with a fork. Open canned tuna and drain excess liquid and add to bowl along with garlic, onions, salt and pepper. Mix all ingredients and form patties. Heat non-stick pan and add oil. Cook patties 1-2 minutes both sides.
Nutrition Facts:
Serving size 3
Amount per serving
Calories 217
Fiber 1.3 grams
Protein 22.7 grams
Carbohydrate 8.7 grams
Fat 10 grams
Sugar 1.8 grams
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Transformation Tuesday 

 I still got the Greek hips and legs but no more extra love on them! This photo is a 6 year difference!!! I’ve kept the 70 lbs of extra weight I obtained from the 100lb weight gain I had while pregnant off for 6 years!!! How?!? No diet, no pills, etc. Just hard work and putting myself back on a healthy lifestyle & regaining the “I can do this” mentality!!! Eliminating stress of a horrible abusive relationship and loving myself again helped too! I did this while being a single mom going to school full time & working, I made it work!!!! Diets don’t last but a healthy lifestyle does! And this is proof!!! If you want LONGTERM results you need to learn how to live a healthy lifestyle!!!

“SHE DESIGNED A LIFE THAT SHE LOVED.”

 This quote is by far my favorite and everything changed for me when I realized I could do exactly that…design a life that I love. Be the artist to your life masterpiece! 

Most days you will find me in my workout gear helping change lives at my kitchen table while drinking my morning shake usually right after my morning cardio. Or driving around in my car with a crazy kid doing school drop-offs, field trips, watching my child learn how to play ball better than the season before. But, every once in awhile I get to dress up . I get meet so many people moms, students, doctors & help them start to change lives with me. I get to wear some of the BEST “hats” every day and to me, THIS is a life that I LOVE! Follow me and my journey and if your interested you can join in too! Search Maguire Fire Fitness
#shedesignedalifesheloved#startyourlife #momlife #fitfam#fitspo #beyourownboss #momboss #fitness #fitmom #fitspo #happiness  

Protein Fiber Fudge 

I love making this for the sweet loving men in the house and it helps curb those chocolate cravings! 
 – 122g (1/2 cup) Pumpkin

– 1 Avocado

– 40g (1/4 cup) Raisins

– 42g (2 Tbsp) Honey

– 1 tsp Vanilla Extract

– 64g (4 Tbsp) Peanut Butter

– 124g (4 cups) Chocolate Lean Protein Powder

– 12g (1 Tbsp) Chia Seeds

– 12g Psyllium Husk (Fiber)

– 1/2 Teaspoon Salt

– 30g (6 Tbsp) Sugar Free Cocoa Powder

– 56g Walnuts

– Optional: 2-3 Pieces Sugar Free Chocolate
METHOD:
1. Combine Pumpkin, Avocado, Raisins, and Honey into a food processor and process those together.

2. Add in your Vanilla Extract, Peanut Butter, Protein Powder, Chia Seeds, Salt, and Cocoa Powder and process again.

3. Add in your Walnuts and then lightly process one more time.

4. Line a baking dish with some parchment paper.

5. Pour your mix onto the parchment paper and “smooth” it out with a spoon so it’s flat.

6. Melt some Sugar Free Chocolate in the microwave to top your fudge with (or anything else you like).

7. Evenly distribute the melted chocolate over the top of your fudge.

8. Put your fudge into the freezer for 3-6 hours depending on how thick or thin it is.

9. Remove and cut.

 

CALORIES IN THE WHOLE RECIPE:
Calories: 2106 – Fat: 102g – Carbs: 152g – Fiber: 60g – Protein: 145g

Femme Fitale Blog Feature

So honored to be featured by Diatta who is the amazing blogger on Femme Fitale. I could not figure out how to attach the link it wouldn’t let me so here is the interview!

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By Diatta
Stephanie Maguire in a bikini Before and After photo #transformationtuesday #weightloss

FFFC: Please introduce yourself to our readers (i.e. your name, occupation, hobbies, etc.).

SM: My name is Stephanie Maguire. I am a 26 year old fit mom to a bubbly six year old boy. I have been in the fitness lifestyle since my teens and took it all the way to college where I graduated with a BS in Exercise Science. My hobbies include running 5k’s, working out, and doing yoga. I also like to paint and sing. I am currently on the verge of starting my own business to help others live a healthy & fit lifestyle, through custom personal training, boot camps and catered individual online fitness & eating plans. I am also training for my first bikini fitness competition.

FFFC: What sparked your weight-loss journey?

SM: I would say I’ve always had a spark in me to be fit. I have always been active and in the gym starting back in the days of my teens. Unfortunately I lost my spark while pregnant with my son where I gained 100 lbs by losing the love I had for myself and not living a healthy lifestyle. While being pregnant (I will not go into much detail) I was in a very bad place in life mentally, emotionally and physically due to a certain individual. And all that stress affected me in many ways, one being in weight. Once I got rid of the negative aspects in my life I was able to refocus on myself and my love for fitness was reignited.

FFFC: What were your beginning and current weight and/or measurements?

SM: Before I got pregnant I was at my smallest of 125 lbs. and 18% body fat. During the 9 month time span I gained 100 lbs and increased by body fat by 34%. I gained a whopping 40 of those pounds in as little as 3 months. I lost the weight in due time and got down to 135 lbs and 20% body fat. After 6 years of having my son I am currently 147 and 22% body fat and on the way to training for my first bikini competition.

I lost the weight little by little after having my son. Fall 2011 my senior year in College I was focused on everything Jonathan, school, work, my health and I even made the school’s dance team, things finally started going right. A couple 4.0’s and Dean’s High List of Honor’s and soon I was graduating which was a huge deal to me! With the support from my family, friends, and work I made it through my last year in college and obtained a degree in something that I loved, Exercise Science. With my knowledge that I gained and the ability to finally balance everything I got down to 135 lbs. and a body fat percentage of 22% in May 2012 the month that I graduated from Huntingdon.

FFFC: How long did it take for your weight-loss transformation from beginning to end?

SM: Honestly it took a while roughly a good year and I am glad it did because I did it the healthy way and have been able to maintain it because I did it that way. I lost the weight little by little after having my son. I was also in school full time so it was hard trying to balance and focus completely on losing weight while taking care of my son. & my studies. Fall 2011 my senior year in College I was focused on everything Jonathan, school, work, my health and I even made the school’s dance team, things finally started going right. A couple 4.0’s and Dean’s High List of Honor’s and soon I was graduating which was a huge deal to me! With the support from my family, friends, and work I made it through my last year in college and obtained a degree in something that I loved, Exercise Science. With my knowledge that I gained and the ability to finally balance everything I got down to 135 lbs. and a body fat percentage of 20% in May 2012. Since then I have maintained being a healthy weigh by living a healthy lifestyle and staying fit.

Stephanie Maguire of Maguire Fire headshot

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FFFC: What physical activities did you do during your journey?

SM: I developed a love for cardio (that’s crazy I know) I really enjoyed my morning runs it was a great way to clear my mind and focus on what I needed to do for the day, week etc. I would also run I some 5k’s here and there for good causes to keep me in the challenge mode. I looked forward to my dates as I would call it with the stair stepper, something about a good sweat. And of course I loved the weights and pushing myself by higher reps or adding more weight.

FFFC: How did your eating habits change?

SM: Luckily with me being a healthy person before my weight loss it wasn’t really a huge adjustment to changing my habits. I just had to decrease my intake and use what I learned about nutrition and actually read the labels and find out what I was putting into my body! I really learned how to listen and watch how body reacted to certain foods (sodium, bad carbs etc.) and slowly decreased those out of my eating habits.

FFFC: What’s typically on your menu for breakfast, lunch and dinner?

SM: Recipes for the following are on my social media pages J

Breakfast-I either have veggie infused egg white mini muffins or protein pancakes

Lunch – 4 oz of a lean meat (chicken/fish) with a salad or veggies

Dinner- Salt free herb crusted Salmon, paired with a sweet potato & asparagus

Stephanie Maguire of Maguire Fire before and after in a bikini #bikini #transformationtuesday #beforeandafter #weightloss #bikinicompetition

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FFFC: What is your favorite fitness activity?

SM: My favorite fitness activity includes anything with my son. He loves to work out with me he even has his own little weights, we love to put on some gloves and practice some kick boxing, and he pushes me when we do burpees and jump squats he makes fitness even more fun, and I am glad I am instilling fitness in his life as a positive thing.

FFFC: What do you do now to maintain your physique?

SM: Oh I get this question so much. Along with making sure I at least get 30 min a day of physical activity and staying consistent with my eating. I honestly think I maintain my physique by giving myself a break and rewarding myself. If I didn’t cheat here and there I would most likely over indulge and get way off track. It’s all about finding a balance and creating a system you can follow daily.

FFFC: How did you develop and sustain the willpower to avoid the bad stuff (i.e. junk food, bad drinks, lack of activity, etc.)?

SM: I avoid the bad stuff by making sure I have a weekly plan of my meals and keeping the bad stuff out of sight. My son has snacks which I would love to devour so I simply keep his snacks in a cabinet/drawer designated specifially for him, I tell myself if I take anything from the cabinet I am stealing from him. I don’t necessarly have a crazy sweet tooth I would rather have salty bad carbs. So I do have one cheat meal a week when I am not prepping for a competition. I honesty think its easier for me to sustain from bad food because I have learned through my education how they can effect you long term healthwise and that’s always in the back of my head. As far as sticking to being active I listen to my body if I feel like Im getting bored I switch it up somehow ( new running route, new type of exercise, new playlist of music etc.) this helps me keep going and not get bored. I also reward my self to keep going by little things like a mani/pedi, a new shirt, etc.

FFFC: What advice do you have for someone starting out on their weight-loss journey but unsure of how to begin?

SM: Baby steps lead to big results, pick something you know that you know you need to eliminate out of your lifestyle and slowly ween yourself from it. Pick one thing to eliminate each week and replace it with something that will help (example: trade the coke for water or ice cream with yogurt) it will add up in time. Be persistent and patient your body wasn’t made in a day, week or a month, it will take time to get it to where you want. Also monitor your progress by how you feel, you won’t see results instantly but your body should feel it. Take progress photos & measurements sometimes that 2-3 lbs doesn’t show until you compare it to something prior.

FFFC: What do you think is the biggest misconception about this journey?

SM: The biggest misconception about this journey is that it’s not a journey. I think so many people think it is a quick process and once you’re done it’s over. The fitness world is now sadly what I call a “fad” it is full of quick weight loss programs, diets and pills to help you lose 10 lbs in 10 days. Those people that fall for that view on weightloss are missing the best part of being the best version of themselves. They don’t get to learn what is best for them individually because they are going by something that is designed for everyone. The journey is amazing if you are patient and the results stay with you ten times longer.

FFFC: Do you have any fitness inspirations? Who are they?

SM: I have several. My son is my first inspiration he inspires me to live a healthy lifestyle to where I know he will grow up learning the fundamentals to live a long healthy life. My second inspiration is my support system those who have followed me on my journey they inspire me to keep going. My fitness inspiration is Amanda Latona. I’ll be honest I didn’t know much about competing or who she as well as others were when I first started my journey. I remember when I first talked about competing and my competition coach told me I had the body (anatomy) to look like her, I went a Googled her & boy did that help push me. Since then I have followed her, and I have fallen in love (yes I said it) with her personality and how she promotes fitness to others. Plus we both have an obsession with anything PB+chocolate combo & some Ben and Jerry’s! Kelsey Byers is another fitness inspiration of mine because she teaches women to love your body and the baby step process of being patient. I have one more inspiration that is Bo Shin, I have yet to meet this Bama Beauty but I love how she promotes being healthy and not give in to the harsh stick figure body world that society has sadly fallen to.

FFFC: How can readers learn more about your transformation online (i.e. blog, Facebook, Tumblr, Twitter, etc.)?

SM: Facebook Page: http://www.facebook.com/maguirefirefitness

Instagram: MaguireFireFitness

Tumblr: smaguirefire

Twitter: @smaguirefire

WordPress: https://maguirefirefitnessnhealth.wordpress.com/

Blogspot: http://smaguirefirefitness.blogspot.com

Stephanie Maguire of Maguire Fire before and after in a bikini #bikini #transformationtuesday #beforeandafter #weightloss #bikinicompetition

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Original Post found at: http://femmefitalefitclub.com/2015/01/featured-fitale-stephanie-maguire/

Healthy Turkey Chili

When it’s cold outside I love a good bowl of warm chili, I swear it’s good for the soul.There’s nothing that warms my belly more than a big delicious bowl of chili. Unfortunately, a bowl can be loaded with saturated fat and if you are not careful it can cost you. My turkey chili will be sure to satisfy without packing on the pounds.

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Ingredients:
1 pound lean ground turkey
3 15-ounce cans red kidney beans, drained
3 14.5-ounce cans chopped tomatoes (try to find some with reduced sodium)
1 cup water
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon dried parsley
1 teaspoon dried basil
Lean turkey, beans and veggies make a great combo for a high-fiber, protein-filled meal. Kidney beans are rich in soluble fiber, which can help many digestive disorders. They are also low in sodium and a good source of potassium, iron, manganese, folate, copper and zinc. Because of their nutritional qualities, consuming beans as part of a healthy diet can help reduce blood pressure and lower certain risk factors for disease, including cancer.

Optional Toppings:
Top this dish with fat free, grated cheddar cheese, diced onion and fat free sour cream for extra flavor and protein without the fat.
grated cheddar cheese
diced onion
sour cream
Instructions:
Heat a large stockpot over medium heat until hot. Add ground turkey, and cook until browned.
Add the remaining ingredients and bring to a boil. Reduce heat and simmer on low heat for two hours.
Garnish with optional toppings if desired.
Nutrition Content (1 cup serving):

282 calories, 39 g carbohydrate, 20 g protein

Egg White Muffins

Everyone knows breakfast is the most important meal of the day! Eating breakfast helps boost that metabolism and gets it going to give you energy throughout the day. Unfortunately a lot of us skip breakfast due to those crazy hectic morning shuffle’s to get out the door. This leads to many situations you may wind up grabbing something either at a drive through,indulging in the office break room doughnuts/sugared up coffee, or pushing through until lunch to eat which results in going overboard and crashing around 3. I make these every Sunday put them in container in the fridge and before I head out the door I pop them in the microwave for a min or so and hit the road. They are healthy & fulfilling. I use strictly egg white’s and sometimes I don’t add any meat but you can do whatever you please. Just wanted to show you all a easier way to get a healthy nutritious meal during those crazy mornings. Enjoy!

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Egg white muffins. You can add any veggies you wish to these same goes for spices. This is a versatile meal that can be eaten on the go or at home. for breakfast, a snack lunch dinner, or before bed! Prehead oven to 350 degree make for 10-15 mins in muffin tray. Then let cool for about 5-10 mins before eating!

Ingredients
8 egg whites
8 oz turkey sausage crumbles cooked * patted dry just incase any residue
1 whole egg (optional)
1/2 cup chopped spinach
1/4 cup chopped red and green peppers (can use any veggies)
pinch of mrs.dash seasoning
3 tbsp salsa (if you like it that is)
Pepper (to your liking)
Instructions
Blend all ingredients in and spray muffin pan with EVO spray or any non stick cooking spray.

Pop in the oven at 350 for 10-15 min

Love in Fitness & Health,

Stephanie

preheat oven to 350 degrees and let cook for 10-15 minslet cool for about 10 mins before eating I loev mine with some salsa! Egg