week 8 journal prompt

This week we would like you to create an art journal page all about your accomplishments in this challenge!

We’ve created this printable just for you, you may use it in your journal if you'd like.  Also, you can write about all the goals that you've met and the goals you want to accomplish in the future. 

week 8 exercise and playlist

Welcome to week 8 and our final challenge exercise.  Keep strong and stick to it!!!



Here is your next exercise soundtrack!

week 8 recipe

Can you eat healthy and have dessert?  The answer is YES!

This weeks recipe is Whole Wheat Nutella Fudge Brownies.  Sounds delicious.

Ingredients

1 cup Nutella
2 eggs
1/2 cup and 2 tablespoons whole wheat flour

How-To

Preheat the oven to 350 degrees.
In a 12 cup muffin pan, line 7 of the cups with either foil or paper liners.
Beat the Nutella and eggs together in a medium bowl.
Add in the flour and mix until blended.
Pour evenly into cups about 3/4 the way up.
Bake for 20-25 minutes, or until they are crackly on the top

MMMMMMMMMMMMMMM I know you will love these!

week 8: Are you seeing the results?

Hey hey hey!  Well we've made it to the last week of our challenge!  How has it been for you?  For many of you, and ourselves included, the challenge may be over but our journey will still continue.  So have you been seeing the results of all your hard work?  Hopefully you have been able to take away from this a lot of good things: friendship, unity, belief in yourself and most importantly, that you are worth it!  Remember to keep up with all your efforts.  We'll still be here for all of you.  It's always just so easy to fall back into your old habits.  I've done that many many times in the past.  Always pick yourself back up and get back on the path.  We just want to tell you how proud we are of all of you.  And you never know, we may just have another challenge right up our sleeves.

week 7 journal prompt

This week we would like you to make an inspirational journal page.

We’ve created an inspirational printable that you can include on your page if you'd like.  Write all about the obstacles that you're facing and how you're overcoming them.  It can be the scale or maybe something else.  It's always good to get it down on paper.  Remember to share your page with us.

week 7 exercise and playlist

This weeks exercise is fun.  It's broken down by each day of the week.  Remember you can do it!!!

Here is this weeks exercise soundtrack!

week 7 recipe

This week we have Tuscan Style Tuna Salad!  This would be a really great lunch item, especially over a nice green salad.

Ingredients:

• 2 6-ounce cans chunk light tuna, drained (see Note)
• 1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
• 10 cherry tomatoes, quartered
• 4 scallions, trimmed and sliced
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Preparation

1. Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

• Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
• Ingredient Note: When you use canned beans in a recipe, be sure to rinse them first in a colander under cold running water, as their canning liquid often contains a fair amount of sodium.

Nutrition

Per serving: 253 calories; 8 g fat ( 1 g sat , 5 g mono ); 53 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 31 g protein; 6 g fiber; 453 mg sodium; 451 mg potassium.
Nutrition Bonus: Fiber (25% daily value), Vitamin C (20% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1 vegetable, 3 1/2 very lean meat, 1 fat

week 7: Keeping up with it when the scale does not reflect your efforts.

Hey girls, welcome to week seven!  We're coming close to the finish line of our challenge.  How's it going for you all?  This week we would like to talk about keeping up with your weight loss journey when the scale does not reflect your efforts.  Have you ever had a week when you ate all the right things, you exercised and put in all your best efforts and then you get on the scale and nothing? No loss at all?  It's happened to all of us and it's so frustrating.   In the past I would just give up because I kept going on the scale and not seeing the results fast enough and it would just deflate my enthusiasm to continue on.  My one big bit of advice is to not let the number on the scale affect you.  Sometimes we can see results in other ways; in the clothes we wear or measuring ourselves.  It may not always necessarily show on the scale.  Plus as women our bodies go through a lot of things during the month, water gain and loss and that sort of thing.  Not matter what keep going and don't give up.  Keep up all your best efforts and you will be rewarded.  It takes time to reach a goal and it may not always be easy, but keep with it and you will succeed!

week 6 journal prompt

This week we would like to create another journal page all about making healthy eating.  Remember, you can make these journal pages any way you would like and however fancy you would like it.

We’ve created an “Healthy Eating in the Real World” chart that you can print and include in your journal if you’d like.  You can list your favorite restaurants and healthy food choices that you would order when you go there to eat.

You can also make a collage or list of foods that you would like to try, a go to for when you want to have something yummy but not full of calories.  We can't wait to see what you come up with.  

week 6 exercise and playlist

Week 6 brings us a brand new exercise.  Hopefully by now you're in the groove as far as exercise goes.  You may be able to add this following exercise to the ones you're already doing:



Enjoy this weeks soundtrack as you exercise!

week 6 recipe

Who doesn't love pizza?

This week's recipe is Easy Pita Bread Pizza. This is a great pizza that you can make at home for less calories and it's totally customizable. You can make this with any healthy toppings that you'd like.

Ingredients:
1 pita bread
2 tbsps pizza sauce (spaghetti)
14 cup mozzarella cheese (shredded)
spices (dried herbs oregano basil garlic powder)
olive oil (optional)

1 Brush on a little olive oil on the pita.
2 Spread sauce on top of the pita.
3 Sprinkle on the shredded cheese.
4 Sprinkle on pinches of desired herbs and spices, and add any toppings you'd like.
5 Place on baking sheet, bake for 5-7 minutes at 400°, or until cheese is melted (times may vary).
6 Slice with pizza cutter and enjoy!

This is meal that will satisfy your cravings and leave you eating healthy, and it's very customizable! Enjoy!

week 6: Making healthy food choices in the real world.

Hello everyone and welcome to week 6.  How is everyone doing so far?  Today we’re going to talk about making healthy food choices in the real world.  For me this is one of the hardest things that I'm dealing with.  I go out on weekends and usually eat out a lot.  I also usually get breakfast out some mornings before I go to work.  It's so easy to just order all the usual food dishes that you have in the past and not make healthy choices.  I think one of the best things to do is if you're working or going somewhere, to just prepare your own meals.  But that might not always be the most convenient thing to do.      I think it's a great idea to prepare yourself ahead of time.  You all probably have your favorite restaurants that you like to go to.  Go to their websites and look over the menus.  Check out the best options for you and then you'll be prepared.  Making healthy food choices takes time and effort.  Making your own meals and preparing things so that you know exactly what is in them is your best bet.  And remember, sometimes we do slip up and don't make the best choices.  Don't let that derail you from your goal.  You can do this, keep up the good work!

week 5 journal prompt

This week we would like for you to create a journal page all about your food temptations and ways you can fight it.

We’ve created an “Eat This * Not that” chart that you can print and include in your journal if you’d like.  You can list the foods that tempt you and healthy alternatives. 

Enjoy.

week 5 exercise and playlist

For this week's exercise I found this fun poster: Get Active at Work.  I know that we all might not work outside the home.  Some of you may be going to school or are stay at home moms.  I think whatever your situtation is you can use some of these exercises in addition to your regular exercises that you've been doing so far.


and here's this weeks music soundtrack.  Enjoy.

week 5 recipe

I think these would be great for breakfast, especially when you need something fast when running out the door.

Don't throw away those bananas that are turning brown and soft. They're perfect for making these muffins moist with lots of banana flavor.

Prep Time: 10 Minutes

Total Time: 30 Minutes

Makes 12 muffins

1

cup mashed very ripe bananas (2 medium)

1/2

cup packed brown sugar

1/3

cup skim (fat-free) milk

1/4

cup canola oil

1

egg

1 1/2

cups Gold Medal® white whole wheat flour

2 1/2

teaspoons baking powder

1/2

teaspoon salt

1/3

cup miniature semisweet chocolate chips

2

tablespoons granulated sugar

1. Heat oven to 400ºF. Grease bottoms only of 12 regular-size muffin cups with shortening or cooking spray, or place paper baking cup in each muffin cup.
2. In large bowl, beat bananas, brown sugar, milk, oil and egg with electric mixer on medium speed, or mix with spoon. Stir in flour, baking powder and salt just until flour is moistened. Fold miniature chocolate chips into batter.
3. Divide batter evenly among muffin cups; sprinkle each with 1/2 teaspoon sugar. Bake 13 to 18 minutes or until toothpick inserted in center comes out clean. Immediately remove from pan.

Makes 12 muffins

 

Nutrition Information: 1 Serving (1 Muffin)

• Calories 190 (Calories from Fat 60),
• Total Fat 7g (Saturated Fat 1 1/2g, Trans Fat 0g),
• Cholesterol 20mg;
• Sodium 190mg;
• Total Carbohydrate 30g (Dietary Fiber 2g, Sugars 16g),
• Protein 3g;

Percent Daily Value*:

• Vitamin A 0 %;
• Vitamin C 0 %;
• Calcium 6 %;
• Iron 4 %;

Exchanges:

• 1 Starch;
• 0 Fruit;
• 1 Other Carbohydrate;
• 0 Skim Milk;
• 0 Low-Fat Milk;
• 0 Milk;
• 0 Vegetable;
• 0 Very Lean Meat;
• 0 Lean Meat;
• 0 High-Fat Meat;
• 1 Fat;

Carbohydrate Choices:

• 2;

*Percent Daily Values are based on a 2,000 calorie diet.

week 5: Wrestling with Temptation

Hello everyone and welcome to Week 5.  How is everyone doing so far?  This week we’re going to talk about wrestling with temptation.  We’ve all made it through the midway point and you may be battling how to give up certain foods.  My weakness is snacking at night; yours may be something else entirely.  My kids and I always go down at night to make our “goodie run”.  Before I started on my journey, I would usually grab a bag of cookies and milk and eat to my hearts content.  Making a decision to get healthy and lose weight is not going to take away those temptations; it actually makes your temptations worst because you’re thinking you have to give up certain things.  Now we can’t continue to eat the way you used to, that’s how we got into this situation to begin with.  But I believe we can’t just give up a certain food entirely.  Say your temptation is pizza and you want to splurge one night, go ahead.  But remember to keep in account the extra calories you’re having and make up for it in another way.  Either cut back on something that day to compensate, or go ahead and find an alternative.  You can find a recipe and make your own pizza that is healthier and has fewer calories.  There is always a way to enjoy your favorite foods and not suffer on the scale.  Don't forget that we're here for you guys and we're going through the same issues.

Journal prompt week four

So the halfway point. How are you guys doing? I hope you have been journaling all the chances you can and keeping track of everything.

For you journaling prompt today I have some good work stuff you can choose to use it or not! But make sure to journal about the goodjob you are doing and reaching the halfway point!!!



Enjoy and keep on Journaling!

Week four exercise and playlist

So today we are gonna start off with the playlist to get you in the mood of working out!


Now onto the workout!
You can find a link to the workout at the bottom on the image.



This sounds just as easy as the others we have shared. I can't wait to try this one out this week!

Recipe week four

(The photos and recipe are from here.)

The secret to a grilled pizza is having all your ingredients ready to go before you head out to the grill. Make it a meal: Toss the extra black beans, diced tomato and some avocado with prewashed salad greens and a tangy vinaigrette and dinner is on the table in no time.
6 servings

Active Time: 30 minutes

Total Time: 30 minutes
Nutrition Profile


1 plum tomato, diced
1 cup canned black beans, rinsed
1 cup fresh corn kernels, (about 2 ears)
2 tablespoons cornmeal
1 pound prepared whole-wheat pizza dough
1/3 cup barbecue sauce
1 cup shredded mozzarella, preferably smoked mozzarella

Directions:
Preheat grill to medium.
Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.

Per serving: 316 calories; 6 g fat ( 3 g sat , 0 g mono ); 13 mg cholesterol; 48 g carbohydrates; 3 g added sugars; 14 g protein; 4 g fiber; 530 mg sodium; 94 mg potassium.

Nutrition Bonus: Calcium (15% daily value).

Carbohydrate Servings: 3

Exchanges: 3 starch, 3 medium-fat meat


Wow this looks so yummy! Who says pizza is bad for you????

Halfway through week four

Well How are you all feeling today? Fabulous I bet!!! We are halfway through our "I am worth it challenge!
Half way to your goal. Halfway to being the best you, you can be!!! Half way through all the hard work that is going to pay off in the end!

We know this journey may not have always been easy for some of you. For some of you maybe it was a piece of cake. We are all different and on a different path. The important thing is that each and everyone of us is putting in the effort and work to achieve our goal. That we know we are worth it and we are working towards it with all our strength!

By keeping up with you new exercise routines and your healthly shopping and food planning, your journaling and being active, these are all steps you are taking to acheive your goal and you should be proud of this! You are worth it and you deserve it!

So keep the momentum going in the last half of the challenge and you will finish feeling fabulous!!