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Real Stories from Real People
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
  • Don’t Offer Dessert
    While a frustrating condition, people with diabetes are better able to successfully manage their condition when they have the love and support of family and friends. How can you come alongside loved ones and support them in their diabetes journey? Here are a few ideas. Read >>
  • Hooked on Home-Cooked
    Whether it’s breakfast, lunch, or dinner, try these tips for preparing your own meals in a reasonable amount of time. You’ll improve your health, lose some weight, and save some money in the process. Read >>
  • Healthier Emotional Eating
    Learning healthy ways of coping with your emotions is key to managing your weight. So instead of reaching for ice cream, French fries, cookies, or cakes to provide a sense of solace, choose healthy options instead. Here are a few ideas to get you started. Read >>
  • Spice Up Your Health with Cinnamon
    Used for thousands of years to flavor foods, treat various conditions, and even embalm the dead, cinnamon has now been relegated to a position alongside salt and pepper shakers. But there’s something special about cinnamon. Something that may give you the healthy life you seek. Read >>
Health and Fitness News
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Hooked on Home-Cooked

Tips to make dinner prep quick and easy.

Many people mistakenly believe home-cooked meals take hours to prepare. Because of the time they think it takes to eat healthy, they eat out on a regular basis or buy pre-made meals to heat in the microwave.

Unfortunately, fast food and prepackaged meals are typically high in calories and filled with unhealthy fats, sodium, added sugars, and preservatives. By not preparing your own meals, you’re missing out on healthy, whole foods that can help keep your weight in check.

Whether it’s breakfast, lunch, or dinner, try these tips for preparing your own meals in a reasonable amount of time. You’ll improve your health, lose some weight, and save some money in the process.

Find Recipes

You can find hundreds of recipe ideas browsing online. Search “simple, healthy, home-cooked meals” and save the recipes that look appealing. Ask your family or friends for their go-to, easy recipes or flip through a cooking magazine for ideas. Look for recipes that call for fewer than 10 ingredients and take less than half an hour to prepare. Once you have a dozen or so favorites, create a list on your phone or write down a list of meal ideas and post it in your kitchen for easy reference.

Plan Ahead

The next step in preparing your own meals is planning ahead. Unfortunately, this is where many people fail, but it really doesn’t take much time. Set aside a few minutes on one day each week to plan out your meals. While planning, check your calendar to determine which meals you’ll be home for meals, and plan accordingly. Look at your list of meal ideas and choose which ones you want to make. Finally, make a grocery list of the ingredients you need to prepare each meal.

Stock Up

As you do your grocery shopping for the week’s meals, it’s a good idea to stock up on healthy non-perishable foods to make future meal prep that much easier. Keep canned goods or frozen foods on hand for nights when you don’t have time to make anything else. Your meal may not include fresh ingredients, but it’ll still be healthier than fast food.

Fast food is popular because it’s convenient, it’s cheap, and it tastes good. But the real cost of eating fast food never appears on the menu. - Eric Schlosser

Prepare in Bulk

When you have extra time to prepare a meal, plan to make double or triple the recipe. This way you can eat leftovers the next night or freeze the leftovers to save for those days when you’re in a pinch for time. Soups, pastas, and casseroles store easily in the freezer, so don’t feel obliged to eat everything within 24 hours.

Make your week even easier by taking a few minutes to chop up a bunch of salad ingredients and store them in the refrigerator. When mealtime rolls around, toss the veggies together for a nutritious salad. If you eat a lot of rice or noodles, cook enough to last you through the week. You’ll save time and ensure you’re not enticed by your favorite fast food restaurants.

Use Your Slow Cooker

When planning your meals, don’t forget about the slow cooker hiding in your cabinet! It’s a simple way to get things cooked, and it’s so nice to come home after a long day to the smells of yummy food that is ready to be scooped onto a plate and enjoyed. Throw in the ingredients in the morning and by dinnertime, your meal will be ready to eat. Soups, stews, chili, BBQ, beef, and chicken all cook up nicely in slow cookers. So be sure to include several slow cooker recipes on your go-to meal list!

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