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I have read and re read the different e books when I need inspiration to do my work out. By the time I am 2 paragraphs in (to Female Fat Loss Over 40), I am ready to get my work out clothes on and go for it. I really enjoy the challenging work outs and the audio book with the different timing intervals makes it easy!! I am really enjoying your program, particularly these 2 months which are especially busy for me. I can’t always make it to Boot camp but I feel so much better when I exercise. It’s great to have the option of doing a challenging workout at home. I am looking forward to taking your program on my next vacation. Thanks!!

Becky M
Hey Shawna, I bought the FFLO about a month ago and have finally started using it on Tuesday. I quit waiting for Monday to start it. It's just been 3 days but I can already tell that it is working. I sleep better and want to eat better so that I'll see results. How can I mess up with menus and workouts spelled out for me? I know what I need to do and have worked with trainers over the years to know that your program will work. For me it has just been a matter of getting started. I gained 15 lbs over the winter and need to get it off. I was diagnosed 2 years ago with Type 2 diabetes so exercise is a key part of my health. I love to walk / run but I know that with the interval training I will not only see the results I want on my body but my blood sugar will be where it needs to be. The interval training is a great workout for me in the morning. Then in the evenings I can walk for stress relief and to just relax. I saw myself in your message yesterday about the woman who still tries to walk everyday for 2 hours - who has time for that? I enjoy your blogs and am glad that I found you on Facebook! To good health!

This Month In Diet
  • Eat Like a Bird
    Though they may be small, seeds pack a powerful punch when it comes to nutritional value. Here are seven of the healthiest seeds you should think about including in your diet. Read >>
  • Fast Food: It’s Not All Bad
    Go back twenty years, and you’d be hard pressed to find a healthy fast food option. But these days, more and more fast food establishments offer menu options to attract health-conscious consumers. So what are your options? Read >>
  • Get an Energy Infusion
    Ever wonder why you feel tired all the time? There’s a good chance it’s related to the foods you eat. The right snack may be the boost you need to focus, get work done, and power through your busy day. Read >>
  • Hungry All the Time? 
    When hunger pangs persist for days or weeks on end, giving up on your diet is only a hunger pang away. Want to actually lose weight with your diet? Next time your stomach growls, here’s how to translate what it’s saying to you. Read >>
Health and Fitness News
Learn the Secrets to Whittle Your Waist

Fast Food: It’s Not All Bad

Most fast food is unhealthy, but there are healthy options to be found.

Healthy fast food sounds contradictory. Can there be such a thing?
Go back twenty years, and you’d be hard pressed to find a healthy fast food option. But these days, more and more fast food establishments offer menu options to attract health-conscious consumers. Regardless of the options available, you’d be better off skipping fast food altogether if you can’t withstand the lure of French fries, hamburgers, fried chicken, and milkshakes.

However, if you’re willing to do a little pre-planning (visit the restaurant’s website and order before you go) and put your will power to good use, you can make a trip to your favorite fast food joint without tossing your diet out the window. So what healthy fast food options are available? While each restaurant has a different menu, there are some foods they have in common. Here are a few to choose from.


When deciding on your main dish, look for meat that is grilled or roasted rather than fried or breaded. Grilled chicken or fish is lower in calories and saturated fat compared to fried meat or red meat. So skip the burgers, fried fish, and crispy chicken and order your sandwich, salad, nuggets, wraps, and tacos made with grilled meats. Steer clear of menu items described as pan-fried, deep-fried, batter-dipped, creamy, crispy, or breaded.


While salads are typically a dieter’s best friend, they can also be their secret downfall—especially at fast-food establishments. That’s because many fast food salads are extremely high in calories. With that in mind, you can avoid calorie-heavy salads by being picky about what you put in your salad. Fill your salad with your vegetables of choice, but watch out for creamy salad dressing, cheese, dried fruit, croutons, wontons, bacon, fried meat, and glazed nuts. To cut down on calories, choose an oil- and vinegar-based salad dressing.


Don’t let side dishes ruin your diet efforts. Skip the French fries, onion rings, mozzarella sticks, chips, tater tots, biscuits, and macaroni and cheese and go for a plain baked potato (without the butter, bacon bits, and sour cream), a side salad, a broth-based soup (rather than cream-based), or fresh fruit.


Condiments add flavor to your food, but most people use way more than one serving. It can be tricky to only use two tablespoons of dips, dressings, and spreads. This is why it’s best to use low-calorie condiments. Stick to mustard, ketchup, salsa, hot sauce, and guacamole. At the same time, avoid or limit creamy salad dressings, fat-free dressings (which are often high in added sugar and calories), barbeque sauce, and teriyaki sauce.


It’s easy to overlook liquid calories, and as you could guess, fast food drinks are extremely high in added sugar and empty calories. If you typically order a large soda with your burger, it’s time to make new habits that contribute to health. Instead of your typical soda, lemonade, sweet ice tea, or milkshake, order a water or unsweetened ice tea. Be wary of diet drinks. Research shows they may hinder rather than help your dieting efforts.

Serving Size

Most restaurants are guilty of serving large portions of food. There’s no doubt large serving sizes contribute to weight gain. When ordering food off the menu, choose smaller portion sizes. Steer clear of super-sized portions or value-sized items. You may even want to order off of the kid’s menu. After eating a kid’s meal, you may be surprised that you are comfortably full!

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