How Many Calories Are In _______?

Have you ever asked how many calories are in a banana? or that burger?  Here are some links that will help you find the answer:

• WebMd's Food-o-Meter:
• CalorieKing
• SELF Nutrition Data: Know what you eat

You may not be counting calories but knowing how many is your favorite meal at Burger King (etc.) may help you stay away from things that will hurt your new way of eating healthy.   On the flip side it can help you make good choices.  They also give you nutrition facts!

"3 Day Refresh" Now Available

 At the Beachbody Coach Summit 2014 they announce the     new "3 Day Refresh program"

It is a cleanse designed for a fast clean break:  Drop a few pounds in a hurry or break some bad habits.

It consists of 3 daily shakes (2 Vanilla Fresh + 1 Shakeology*) a fiber drink, plenty of filtered water, plus a wide array of fruits, veggies, and healthy fats throughout the day to keep your energy and metabolism going.

This program is the perfect addition for those on the path to living a healthier, more fulfilling life!








* Shakeology sold separately.


         About the daily shakes:

• VANILLA FRESH shakes for lunch and dinner – This patent-pending, delicious, and protein-rich formula helps curb your hunger with more than 20 grams of wholesome plant-based protein, 22 essential vitamins and minerals, probiotics for digestive health, and a patented potato protein extract clinically tested to satisfy your appetite.

• FIBER SWEEP drink – Gently and naturally eliminates waste from your digestive system with its patent-pending blend of whole ground flax, chia, and psyllium seed husks. As part of a healthy diet low in saturated fat and cholesterol, Fiber Sweep can help lower cholesterol, support healthy blood sugar levels. 

Tips For Workout Newbies: Set Small Goals

It is good have big goals, but setting small obtainable goals will help keep you going.  If you are only focusing on the end you will get overwhelmed,  losing weight takes time (when done in a healthy and sustainable way).    Start with just losing 5lbs in a month/ reducing or cutting an unhealthy food from your diet, etc...  make your list of small goals take you to what your main goal is; If you want to run a marathon start with running 1/2 mile in a set time. 
 
 Put your goals on paper (or an app on your cell phone) so you can see them often, this will keep your eye on the prize.  You will feel good putting a check next the things you have listed and before you know it you will be close to your main goal.

Sea Salt And Table Salt , What Makes Them Different?

 The differences between the two salts are taste, texture, and processing.

Sea Salt is made by evaporating ocean water or water from saltwater lakes, with little processing.  The water leaves behind certain trace minerals and elements, this varies with the source of water.  The minerals add color and flavor to Sea Salt.  It also comes in a variety of coarseness levels.

 Table Salt is usually minded from underground and is processed to eliminate minerals while adding  anti-clumping additives. Table Salt can have iodine added, which is an essential nutrient to help maintain a healthy thyroid (the label with state if the salt has iodine or not) . 

We often hear that Sea Salt is healthier but Table Salt and Sea Salt have the same basic nutritional value; containing the same amount of sodium by weight.

The Dietary Guidelines for Americans  recommends a sodium intake of no more then 2,300 milligrams a day- or 1,500 milligrams for people over 51 and those with certain health conditions (ask your Doctor).

Questions About Your Weight? Do You Need To Lose Some.

If you are on the heavy side or underweight, you should consider seeing a Doctor if you haven't lately.  Some people put it off because they dread what they will be told, however if you wait too long you could hurt your health in the long run.

Here are some questions you should be asking:

•  Does my weight affect my health?   Being overweight (or underweight) can cause many health problems and if you do not have them now you could be just a few pounds away.
• What is a healthy weight for me?   Your healthy weight is different from others, factors like your height and age will help determine what yours is.
• What changes do I need to make to my eating habits?  If you are Diabetic or on the verge of Diabetes changing what you eat can save your life.
• What physical activities are recommended? This is based on your starting weight, underlying health condition, and activity level.

Ab Challenge Starts July 1st, It Is FREE!!

       Everyone is invited to join my "30 Day Ab Challenge"
                      Did I mention it is FREE! 

        Everyday you will be given an Ab Assignment that
     is designed define your waistline and tone your tummy.
         Don't wait, contact me today to join this challenge!

My "21 Day Fix" Review

 If you are just starting to work out I feel that this is a perfect program for you! It will push you to your limit but only takes 30 minutes, you can't beat that! You may think about stopping but you look at the clock and you are already half way through the work out so why not finish!

When I started out I did have to get some equipment. I got some small weights, I started out at 2 and 5lbs weights, I used a yoga mat as well. As time went by I went out to buy heavier weights, I am not up to 8 and 10lb weights, I am looking to start 12 and 15 lb weights next week! You can use resistance bands if you like, but I rather use the free weights, I feel that I have better results.

The whole entire "21 Day Fix" kit I got from my Beachbody coach comes with two work out DVD's; that include 7 workouts and 2 bonus ab work outs. Since I bought the program through my coach I did get a bonus work out called Piyo Fix. All of the work outs are 30 minutes long except for the Ab work out which is 10 minutes long.  It also comes with your eating plan booklet and all of your portion size cups so you can eat the right amount of food through out the day. I did buy the Challenge pack so that came with Shakeology and a shaker cup. You also get recipes for different shakes with the flavor Shakeology that you pick out.

I have been doing this program for 3 months and I am feeling amazing, I have lost 20lbs. I know it could be more, but honestly I have not been too good on the meal plan! But even with not doing well on it, I still am losing the weight. I have also have a lot of muscle tone in my legs and arms!
This is defiantly a program for the beginner! I would recommend this to anyone that is in their early 20's all the way up to someone in there late 50's!

Keeping Up With Your Healthy Lifestyle While Traveling.

When traveling for business or pleasure it can be easy to forget about working out or eating healthy. If you slip too much you could end up feeling bad, not just mentally but physically. 

If you are taking your laptop or portable DVD player, don't forget your fitness DVDs.  Keeping with that exercise routine will help you have the energy to have fun and make it through any activities you have planned.   Or find out if your hotel has a Gym, take the opportunity to use equipment you don't have at home. 

Try walking instead of driving everywhere (if destination allows), or make plans to visit a national park or something that will get you moving in area you are visiting.    It is a good way to explore.    Something as simple as walking to a restaurant near your hotel instead of in-room dining can make a difference.  

Allow yourself a splurge day, preferably early in your trip.  Eat/drink whatever you want, do as little as you can, etc... the next day you will probably feel it.    Later on during your vacation when you are considering going overboard remember how bad you felt and stick to what you know is best.  We tend to think of vacations as our time to go crazy but they are infamous for  undoing months of progress.  So limit yourself to one day.    

Save $70 on PiYo If You Order The Challenge Pack Today! Message Me and Ask How!

If you are looking for a low-impact workout with amazing results, you need to check out PiYo!

 If you have issues with your joints this work out is for you, it is low impact, so no jumping or weights needed!  Contact me to get yours today!  Follow my progress with PiYo on my Facebook page.

Don't Wait, Make The Change

Is there a reason why you are not making a change? Are you already fit and don't think that Beachbody will help you? ALL of our work outs are for every shape, size, age and fitness level!

 Check out Summit 2014 LIVE and get the scoop! If you want to join the best work out program ever, contact ME!!!

Challenge Group Starting In July, Contact Me To Get In It!

Next month I am starting a new program (PiYo), that means time to start a challenge group.  If you want to be apart of this contact me on my Facebook page Fit for Life with Katie Schluter.  You can pick from 21 Day fix, PiYo or T25!

When I saw this program (PiYo), I got just as excited about it as I did about the 21 Day Fix. Those that follow my Facebook page know that I LOVE that program and I have come a long way with it, but I am looking for something else that is going to challenge me a little more! So who is in with me?

What Happens When You Boil Soda? A Visual On Why You Don't Want To Be Drinking It

Videos like this have been circulating social media and news sites,  we all know that soda can be bad for us but this is a good visual.   You can just imagine this the next time you reach for a soda.

Soda is all empty calories, mainly from the sugar in it, so if you are on the way to a healthier lifestyle you really need to think about what you put in your body.  A soda once in a while isn't going to hurt you but if you drink one (or more) a day you should really reconsider your beverage choices. In a study by Yale University in 2011 they found the average American drinks 45 gallons of sugary drinks a year.  That is a lot.   You can also look at it this way, a Coke a day can make you gain 14.5 pounds a year from its empty calories.   So you can potentially lose that amount by cutting it out.  


If you think drinking diet soda is better, think again.  Early findings in a study revealed that you could have a 48% increase risk of heart attack and stroke with your daily diet soda.  This is on top of the other health risks (obesity, kidney damage, and certain cancers. Regular soft drinks have been linked to elevated blood pressure; just to name a few).

The take away from all these studies is not to drink to much soda, turn that once (or more) a day soda into something healthy for you.  Water is a good start, most of us do not drink enough.  Look at ingredients in the juices you buy too, they can be just as bad as soda.

Here is a link to SugarStacks.com,  their page that gives you a visual on the amount of sugar in some popular drinks. 

Cucumber Tuna Sandwhich

Try this delicious idea as lunch or as a snack:
                                                                                                    Mix the following:

1. Tuna 
2. Drizzle of olive oil
3. Onion
4. Mustard (I used yellow) 

Then slice cucumber and put it all together!

Is Your Morning Coffee Leaving A Bad Taste In Your Mouth? You Might Need To Clean Your Coffeemaker.

 Some of you may have never cleaned your coffeemaker on the inside, yes we wipe its exterior to keep it pretty but what about the parts that make the coffee.   Don't let your morning pick-you-up bring you down with a bad flavor.

(A dirty coffeemaker will take longer to brew)

 The best known way to clean a (drip) coffeemaker is running a mixture of vinegar and water through it.   


Vinegar Method:     
Make sure any used coffee filters are thrown away (no need for a new one).  
 * Add vinegar to coffeemaker's water reservoir until ¼ full, fill the rest of the way with water.  Run coffee maker, when done turn off, and let it cool down for 10 to 20 minutes*.   Repeat from * to *, it is up to you if want to use the same water.        The last step is to run plain water through coffeemaker; again let it cool when done.     Repeat last step.     If  you can still smell vinegar run water through it again. Leave reservoir lid open to allow it to dry before using to make coffee.

To clean the pot and filter basket use a mixture of vinegar and baking soda, make a paste with the two and use your fingers to scrub, those stains will rinse off in no time.  For stubborn stains let mixture sit for a minute or two before scrubbing.


Tip:  using only distilled water will make for better tasting coffee and extend the life of your machine as well as reducing the build up left behind. That means less cleaning needed. 

Tilapia, Veggies and Cheese Quinoa

It's what's for Dinner!
This is delish and super easy! During the week I am all about easy dinners.

Tilapia Fish:
Drizzle a little bit of Olive oil on each piece, and I used Mrs. Dash Original seasonings. Set the oven to 400 degrees and bake for 30 to 40 mins until the fish is white and flaky. (there is seasoning mixtures that you can make in the 21 Day fix book, but I feel that Mrs. Dash is just as good and there is no salt in it!)

The Veggies:
 I got one of those large bags of frozen veggies from Costco. Most of the time I use fresh veggies, I put them in a steamer pot with some water and squeezed fresh lemon juice on them and let them steam until tender.

Cheesy Quinoa:
This was the first time making this, so what I did was made a 1/2 a cup of quinoa (that feeds about 3 people) and I cooked it as normal. I used organic chicken broth to cook it instead of water.
I added
1/4 cup of unsweetened Almond Milk
2 tsp of butter
1/2 cup of cheese I just used cheese I had on hand, but you can use cheddar
1/2 tsp. of pepper

I had the heat on med and mixed together til it was nice and creamy. It was really good and it curbed my craving for Mac and Cheese!

Please share your recipes with me! What did you have for dinner? Is there a favorite meal that you like making? I would love if you shared on my Facebook page, Fit for Life with Katie Schluter.

Great Source Of Antioxidants, Olive Oil.

 We have all heard that antioxidants are good for you, a great way to start getting some is Olive Oil. While having health benefits it can also add flavor to your meal. 

 When you decide to buy Olive Oil, be ready to spend some money.  The cheapest brand may not be the best and you are better off getting one in the middle price range. If you are not happy with the brand you choose try other brands until you find one that fits your taste.    Olive Oil can be refined with chemicals to disguise rancidity, impurities, and high acidity levels that can cause an unpleasant taste. this is why you should do some homework on what brand you are looking to buy. 

Stick with Extra Virgin Olive Oil, it has the most antioxidants.

 There are reports that Extra Virgin Olive Oil has an anti-inflammatory compound that acts similar to ibuprofen by inhibiting inflammatory enzymes.  Less inflammation can mean less pain.  Other health benefits can be healing and preventing stomach ulcers, lowering blood pressure, they just keep finding more good things Olive Oil can do.

 Adding it to your diet can be as easy as drizzling and tossing drained pasta with it or making a bottle infused with herbs to marinate meats (Get a bottle and put some of your favorite fresh herbs, then fill with olive oil and let them fuse together).  

Olive Oil can also be a substitute for butter,  for every TSP of butter you need use 3/4 TSP of Olive Oil.

 Proper storage of olive oil is important, because it can and will go bad.        

 Make sure the bottle/container is airtight (preferably in a dark colored bottle), store in a cool/dry and dark place.  The light hurts it the most.    Putting it in the refrigerator is okay but it eventually will get cloudy and then hard.  Not to worry, it is still good.   Let it sit at room temperature and it will turn back into liquid.