Clean Eating Egg Muffins

Clean Eating Egg Muffins

1. 6 eggs
2. 3 [21 Day Fix] green containers of vegetables (such as onions, garlic, green/red bell peppers, tomatoes and fresh spinach)
3. Optional: Mrs. Dash, salt, pepper, Lawry's salt, hot sauce and/or cheese (keep cheese at minimal)

1. Spray 12-slot muffin tin.
2. Beat 6 eggs in large bowl.
3. Sauté vegetables with coconut oil (onions till soft). If using fresh spinach, add at end of cooking time and allow to wilt momentarily.  I like freezing my baby spinach and crushing it while in freezer bag.  
4. Mix the vegetables into beaten eggs.
5. If using additional spices or cheese, add to mixture.
6. Portion equally into muffin tin.
7. Bake at 350° for 12 - 15 minutes.
8. Allow to cool and remove from pan.

Use an ice cream scoop to create equal portions in muffin tin. Top with cheese or turkey bacon crumbles.  Muffins will not rise as high as traditional baked flour muffins.  

BETA Test Group for the All New 21 Day FIX EXTREME

One Year ago the original 21 Day Fix was launched by BeachBody and quickly became one of the all time HOTTEST selling Home Workout's in the Country!  It's secret was not only on the unique 6 different workouts, but in the nutrition plan that taught proper portion control paired with the right foods.

In just 1 week, Autumn returns with 21 Day Fix Extreme designed to get you MASSIVE RESULTS, LEANER MUSCLE TONE and is complete with her COMPETITIVE Bikini Competition Meal Plan....Starvation is NOT included.  :)  I am honored and prevailed and to have the opportunity to participate in hosting one of the first BETA TEST Groups for this brand new program!

21 Day Fix EXTREME is ideal for those with a dramatic short-term weight loss deadline--such as an upcoming vacation, photo shoot, or big event. It's an excellent next step for 21 Day Fix graduates ready for a new challenge or graduates of other extreme programs like P90X, Insanity and  FOCUS T25.

Fix EXTREME is also great for those who don't have much weight to lose, but want to get shredded and see abs; those with a "no BS" attitude toward workouts and nutrition; those training for a major competition or Running Race (1/2 or full marathon) or anyone who doesn't want to count calories, weigh their food, or follow complicated recipes.

• The program is 21 days long!
• You do 1, 30 minute workout each day.
• You only need a 6 square foot area to do the workout.
• You WILL use hand weights.

The workouts include:  
Plyo Fix Extreme, Upper Fix Extreme, Lower Fix Extreme,
Pilates Fix Extreme, Cardio Fix Extreme, Dirty 30 Fix Extreme and
Yoga Fix Extreme. 

Plyo Fix Extreme 
An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt 
muscles.
Upper Fix Extreme 
By alternating opposing muscle groups, this no-rest upper-body workout will shred the chest, back,shoulders, and arms.
Pilates Fix Extreme 
Using a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core.
Lower Fix Extreme 
Glutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes of challenging resistance work.
Cardio Fix Extreme Combining weighted cardio moves with traditional metabolic training intervals keeps the heart ratesoaring.

Dirty 30 Extreme

Using only seven compound moves focusing on multiple body parts at a time, this workout will burnextra calories while defining muscles. Get down and dirty, and get it done.
Yoga Fix Extreme A fast-paced flow yoga class, combining strength, balance, flexibility, and power.
Power Strength Extreme 
Based on functional movement patterns, these nine total-body exercises will change the way the 
body moves, increasing strength, endurance, and power.
ABC Extreme 
A 30-minute workout that targets common problem areas by pushing abs, butt, and cardio to 
the extreme. It'll get that competition body ready for the stage.
The Fix Challenge Keep things interesting and burn off calories with this quick resistance workout!

So What is so unique and special about this program?  

While the 21 day fix allowed for wine and chocolate the 21 Day fix extreme does not. It is 100% clean eating for these 21 days. You do have the option to eat out at restaurants but you still have to follow the nutritional guidelines laid out. Just think about it this way! You can do anything you put your mind to for 21 days.

It actually is a FOOL PROOF METHOD.  Follow the meal plan, the workouts, and get the accountability of a challenge group, and YOU WILL CHANGE YOUR BODY!

The launch date is set for February 9th. Completing the application

gives you the details of the group!  What are you waiting for??

Imagine what you can accomplish in 21 days.....

Let me help you make it a reality!!!  It changed my 40's, it can change yours!

APLLY Today by Clicking Here, Spaces are LIMITED!  

https://fitcoachsusie.wufoo.com/forms/beta-test-group-for-21-day-fix-extreme/

Day 1 Insanity Max Cardio Complete

BEFORE

It was all fun and games today when I first plugged in my new Insanity Max 30 Cardio workout for Day 1 of 60.....that is until the last 10 minutes when I had to perform jump frogs and Suicide Burpees!  I maxed out at 15 minutes (past the first 10 min pause) and still completed the full 30 minutes.

30 Minutes of non-stop cardio intense workout and never in my life did I ever think to perform a burp on top of a suicide drill...only Shaun T!  Crazy thing is, I LOVED IT!

AFTER

'Twas the Night Before Insanity Max 30

2014 was an amazing year of growth for me.  The biggest being my health and fitness journey.  In February 2014, I was fed up with my lack of motivation, I was burned out on my current career, I was emotionally drained and needed to refuel not only my mental and emotional tank, but my physical and spiritual tank as well.  My past experience and 20 + years as a Certified Group Fitness Instructor told me that pushing my physical body to the limits was one way to do this.  I have learned through the years that when you push your body to the limits, you will push every other part of yourself to the limits as well and positive change is ALWAYS the result.

So I decided I would borrow my neighbors Insanity workout.  I think I spent more time on the floor that first 4 weeks cursing Shawn T (in a loving way of course) than I did actually doing the workout, but I did it.  That workout lead to signing up with Team in Training in April to train my for my first Full Marathon in October of 2014 as well as becoming a Personal Fitness Coach with Beachbody.  By the end of September, I was offered a position at Andrew Wommack Ministries as a Prayer and Communications Minister.  To say the least, I achieved my initial goal more by accident than on purpose.  I have grown so much in my faith, relationships, friendships and career.  I have learned to be more "present", that age does not determine your success physically and to NOT limit God!

So I am starting 2015 with another Fitness Goal, Shawn T's new Insanity Max 30!  I have also made the commitment to blog this 60 day journey with all of you which quit frankly, scares me pea green, but believe me, if I can do it, you can do it.  I want you to see that I am NOT perfect, but I am determined and I DO get results!

So come along and follow me, even better,  join me.  Either way, be encouraged that it is NEVER too late to grow and improve.  Don't stop believing, keep dreaming and take the limits off yourself and God!

What if your fitness goal for this year?

Insanity Max 30 For Beginners

COMING DECEMBER 2014 

Register Now for the First Official Test Group!

With INSANITY^®, Shaun T gave you a year's worth of results in only 60 days. And now, 5 years later, it's time for INSANITY MAX:30 - the hardest 30 minutes of your life. There's no equipment needed; just push to your MAX and get insane results in 30 minutes a day.

In INSANITY MAX:30, the only thing standing between you and the body you want. . . is YOU. Every day you'll push a little harder, go a little longer, and dig a little deeper. It's not about finishing the workout-it's about seeing how far you'll go before you MAX OUT.

One more minute. One more rep. One step closer to the body you want. INSANITY MAX:30

No-Bake Shakeo Cookies

One of these delicious chocolate and nut butter cookies will satisfy your sweet tooth without wrecking your diet.

Picture and Recipe from TeamBeachBody

Total Time: 10 min.

Prep Time: 10 min.
Cooking Time: None
Yield: 25 cookies, 1 cookie per serving

Ingredients:
1 cup all-natural peanut butter (or almond butter)
1 cup quick cooking oats
½ cup raw honey
1 cup Chocolate Shakeology

Preparation:
1. Combine peanut butter, oats, honey, and Shakeology in a medium bowl; mix well.
2. Roll mixture into 24 balls, each about 1-inch in size.
3. Flatten each slightly so that it is shaped like a traditional cookie. 

Nutritional Information (per serving):

Calories: 112

Fat: 6g

Saturated Fat: 1 g

Cholesterol: 2 mg

Sodium: 13 mg

Carbohydrate: 12 g

Fiber: 1 g

Sugar: 7 g

Protein: 5 g

P90X/P90X2 Portions (per serving)

1 single snack

Body Beast Portions (per serving)

2 balanced liquids

1 fat

FIT Chicken Tacos

FIT Chicken Tacos

Even though these simple chicken tacos taste like delicious comfort food, they have only 248 calories and 6 grams of fat per serving.

Total Time: 18 min.
Prep Time: 10 min.
Cooking Time: 8 min.
Yield: 4 servings, 2 tacos each

Ingredients:
1 tsp. olive oil
1 medium onion, chopped
1 lb. raw chicken breast, boneless, skinless, cut into 1-inch cubes
2 cloves garlic, finely chopped
½ tsp. ground cumin
Sea salt and ground black pepper (to taste; optional)
8 (6-inch) corn tortillas, warm
¼ cup coarsely chopped fresh cilantro

Preparation:
1. Heat oil in large skillet over medium-high heat.
2. Add onion and chicken; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent and chicken is no longer pink.
3. Add garlic and cumin; cook, stirring frequently, for 1 to 2 minutes, or until well blended.
4. Season with salt and pepper if desired.
5. Top tortillas evenly with chicken mixture; garnish with cilantro.
6. Serve immediately.

Recipe and Photos by Beachbody

Fit Fix Pizza

Recipe & Photo from Might Mouse Fitness

Fit Fix Pizza

1 "Flatout" flatbread

Organic tomato sauce
3 sweet mini peppers thinly sliced
(or other veggies of your choice)Mozerella cheeseNitrite free turkey pepperoniDry or fresh basil
*Place flatout on cookie sheet lightly sprayed with organic olive oil cooking spray. *Cook flatbread alone for 2-3 minutes.
*Remove from oven and cover flatbread with a few spoonfuls of tomato sauce, 1 blue container of cheese and the other toppings.
*send back to oven until cheese melted and golden.

*Preheated oven to 350 

[1 yellow, 1 red, 1 blue, 1/2 green ]

Recipe & Photo from Might Mouse Fitness

Healthy Pumpkin Spice Latte

photo by Beachbody

This pumpkin spice latte has half the calories of your favorite fall treat.

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 1 serving

Ingredients:
1 cup nonfat milk
1 Tbsp. pumpkin puree
¼ tsp. pumpkin pie spice
2 tsp. pure vanilla extract
1 cup brewed black coffee or 1 shot espresso
1 dash ground nutmeg (to taste; optional)

Preparation:
1. Heat milk, pumpkin puree, pumpkin pie spice, and extract in medium saucepan over medium heat; cook for 4 to 5 minutes, or until mixture is hot, but not boiling. It is ready when there are many small bubbles on the sides of the saucepan.
2. Remove from heat; mix vigorously with a whisk until frothy.
3. Pour coffee or espresso into serving mug; top with milk mixture.
4. Top with nutmeg if desired.

Recipe by Beachbody

Chocolate No Bake CoCo Pumpkin Bars

No bake chocolate coco pumpkin bars

via Running to the Kitchen 

10 medjool dates

1 cup almonds

1½ tablespoon dark, unsweetened cocoa powder

1½ teaspoon cinnamon, divided

¼ cup coconut butter*, softened until spreadable

1 banana

¼ cup pumpkin puree

2 tablespoons honey

unsweetened coconut flakes for garnish (optional)

http://www.runningtothekitchen.com/2012/11/no-bake-chocolate-coco-pumpkin-bars/

* Coconut Cream Concentrate (aka coconut butter or manna): 

http://bit.ly/buycoconutbutter [Tropical Traditions]

http://amzn.to/T05q70 [Artisana Coconut Butter]

http://amzn.to/XLQKQ1 [Nutiva Coconut Manna]

http://www.marksdailyapple.com/10-tips-for-making-the-best-coconut-butter-ever/ [homemade]

Crockpot Clean Eating Cream of Chicken Soup

Cream of Chicken Soup, Clean Eating Style

Clean Eating Cream Of Chicken Soup

Ingredients:

• 4 cups low-sodium chicken broth, no sugar added (homemade is best)
• 4 tbsp. whole wheat pastry flour
• 1 tsp. balsamic vinegar
• 2 cups unsweetened almond milk (homemade is best)
• 1 lb. raw, boneless, skinless chicken breasts
• AFTER COOKING, STIR IN:
• 3/4 cup plain Greek yogurt
• 1 tbsp. garlic powder
• 1 tbsp. onion powder
• Salt and pepper to taste
• Chopped fresh parsley, for garnish

Directions:

1. Pour chicken broth into slow cooker; whisk in flour, being sure to whisk out any lumps.
2. Add vinegar, almond milk and chicken.
3. Cover and cook on low for 4-6 hours or until chicken easily falls apart.
4. AFTER COOKING:
5. Shred chicken with 2 forks.
6. Using a whisk, beat in Greek yogurt, garlic powder, onion powder, salt and pepper to taste.
7. Garnish with fresh parsley.

Note: This soup has more broth than chicken. If you want more chicken, ands an extra 2 chicken breasts.

Photo and Recipe from The Gracious Pantry, Read more: http://www.thegraciouspantry.com/clean-eating-slow-cooker-cream-of-chicken-soup/#ixzz3FNpqCUIy 

5 Tips to Busting Free from a Bad Day

Photo by happier

Someday's just don't start off the way you had planned the night before.  You wake up, one thing goes wrong and it seems to cause a trickle effect on everything you try to accomplish or do.  But it doesn't have to stay that way!  Here are 5 Things that I have done to SNAP OUT OF IT and turn my day around!

1.  BUST A MOVE! - Yup, that's right!  It's a perfect excuse to put in my favorite mood and DANCE!

2.  WORSHIP! - I put in my favorite Praise Music and Sing at the top of the lungs!  Nothing gets the devil running faster in the opposite direction than Praise.

3.  WALK THE DOG - There is just something about being outside in the fresh air and moving that brings hope to the soul.  It's also a good time to count your blessings.

4.  COLOR - Unleash your Childlike Spirit!  Getting my daughters chalk out and coloring on the sidewalks is one of my favorite things to do.

5.  RANDOM ACT OF KINDNESS -  I find one kind thing I can do for someone else. Just to see another person smile because I cared will shift my thinking and emotions.

I would love to hear your thoughts, what do you do to shift your mood when having a bad day?

Clean Eating Pumpkin Cookies

I was scrolling through one of my favorite facebook pages and came across this amazing recipe from Just Eat Real Food!  So I wanted to share it with you!  Pumpkin is my FAVORITE Fall ingredient!

Clean Eating Pumpkin Cookies 

Photo compliments of Just Eat Real Food

2/3 cup of pumpkin puree
1/3 cup coconut oil
1/3 cup coconut butter*
1 tsp vanilla extract
2-3 tsp maple syrup or honey
1/2 cup blanched almond flour
2 tsp ground cinnamon
1 tsp baking soda
1/4 tsp sea salt
1 tbsp raw cacao nibs

About Susie

Hi, I'm Susie, founder of FIT to Empower!  People also know me as Fit Coach Susie.  Thanks so much for stopping by here!  Coaching is my passion and my purpose.  My mission is to mentor and help women be all God created them to be in body, mind and spirit.

So Who Am I?

I am a Wife to my high school sweetheart, Mom of 4 (3 boys and a Princess), Runner, Fitness Coach, Spirit Filled Believer and lover of life.  I also enjoy reading, researching, dancing, , skiing, camping, sunbathing, encouraging, cheering, teaching, meeting new people and planning parties.   My favorite way to relax (which is not often) is a good personal development book, a comfy chair and the sun.  My favorite holiday is Halloween, it's fun to be someone else and there is no stress, just fun!  My motto in life tends to be "if it's not fun, I am not doing it".  My favorite season is summer, my least favorite is Spring.   I do NOT like cooking (but I do it), I don't like driving, grocery shopping, icky smells, routines, 40 hour work weeks, whining, or ghastly noises my boys love to make.  But enough about me....I want to know about You!  Come say Hi to me on Facebook, Instagram , Google+ or Twitter.  People are my FAVORITE!  

So Why a FIT Coach with Beachbody?

My goal has always been to encourage and motivate others.  Since I was a little girl, I have loved to make others believe in themselves.  I have been a fitness teacher since I was 18, I just loved people and fitness and wanted to teach others, so I started aerobics in my dorms in college.  I have been blessed to try many different careers in my lifetime...retail, banking, child care, real estate...but the passion that has followed me from a young age is teaching others fitness, to push themselves farther than they could go. to believe that they are more than they think they are and to show them who God is and who He created them to be.  This blog is a fusion of my passions, purpose, calling and dream. That you may know the greatness that lies within you, physically, mentally and spiritually.  

I'm here to support you on your health and fitness journey in body, mind and spirit, so if you have questions or comments along the way, please ask me on my facebook page or here.

Some Randomness About Me  

*  I am the oldest of 6 children!  4 brothers, 1 sister and some amaizng in-laws!!!

*  My Mother told me as a little girl to meet a good Catholic Boy...I met my husband in Religion Class at our Catholic High School our Senior year, he sat right next to me.  I love to please! :)  We have been married now 23 years.  Our story is not perfect, but it's our's and he is my best friend and we have so much fun together.

*  I was the WORST student in elementary, junior high and high school.  Terrible at Math and Science, but great at anything that caught my interest.  Some of my favorite classes were, spirituality, personality studies, oceanography, marketing, human relationship studies...basically anything that had to do with people.  My worst class...SEWING!  Omg, not a fan of "tedious" work.

*  I am all girl with a tool belt!  When we owned our home, I was the fix it person!

*  At the age of 40, God called our family to adopt and we brought our 4th child into our lives through the gift of adoption through Guatemala!  We brought our Bella home at the age of 8 months and at 13 months she was diagnosed with ALL Leukemia.  We went through a 2.5 year chemo treatment with Bella, she is healed and she is God's Glory!

*  I love to dance!  Get me on a dance floor and I promise you, I will never get off!  

*  When I was a little girl, I wanted to be a professional ice skater...that dream never happened, but I took ballroom dance lessons and to me, that is skating on heals! 

*  I moved my family half away across the country, from family, friends and everything that was comfortable so that I could attend Charis Bible College and learn how to teach others what I knew was the truth in healing.  After Bella's adoption and chemo treatment, I experienced God in a way I had never experienced him before and I had a burning desire to teach others the TRUTH!

*  As much as I hate to admit it, I am not perfect....far from it!  I have had major struggles in life like most of you.  I have struggled with my weight, my attitude, my thoughts, my trust in God, my marriage, my children, jobs, depression, the loss of a home and finances.  But through it all, my faith has sustained and provided for every need emotionally, mentally and physically.

*  I have been told several times I have a gift for speaking and expressing myself, but I have yet to right a book or public speak...but both are on my goal list.

*  My real goal with this blog is to share life with you, to help you create lasting changes in body, mind and soul.  To journey with you so that we can become ALL God created us to be!  You are Amazing, and I can't wait to get to know you!!!  

This blog is for you, so please let me know what you think and don't be afraid to make suggestions or ask me questions.  If you like it, make sure to find me and like my facebook page, comment here and share with your friends.  I'm so glad you made it here, thanks for reading friends. :)

FALL into FITNESS Accountability & Support Group for Women

Do you want to get fitter, feel great and have fun doing it, in a safe, non-competitive, private environment?

Would you like to be part of a fun, energetic, supportive community of women online (and even face to face for some) through a Secret Online Forum?

Have you ever felt too new, too unfit, too intimidated, to busy, too overwhelmed or to old to join a gym or fitness class or even take your fitness to the next level?

Would real women, with real stories of victories, real hurts, real struggles and challenges inspire you to reach your goals?

Then this is your Time, Your Place, Your Answer!

My October Accountability and Support Group is a Fun, Supportive atmosphere with other women throughout the world encourage, inspiring and teaching others how to be the very best they can be no matter your age, fitness level, or size.

If this sounds like something you would like to do or you would like additional information, please fill out the application below.  

Registration is now OPEN and closes September 28th!  

Use Wufoo templates to make your own HTML forms.

5 Minute Clean Eat Desert!

My husband loves to have a bowl of ice cream in the evening for desert.  This fun little habit has been instilled in my boys as well.  So with our new healthier lifestyle, I have been searching for EASY recipes that will nourish our bodies as well as our souls. :)  I came upon this new tasty desert.

Chocolate Avocado Mousse

1 Avocado
1 TBS Lemon Juice
1 TBS Unsweetened Cocoa Powder
1/2 TSP Honey

***Place all ingredients in a food processor, blend until smooth, refrigerate for coolness.  enjoy!

STEP 1

STEP 2

STEP 3

Yummy Coconut Chicken Bites

I came across these Coconut Chicken Bites and just had to share with you all. :)

Recipe and Photo compliments of http://fitwomenforlife.com/coconut-chicken-bites/

Ingredients:

• 1 pound chicken, chopped
• ½ cup coconut flour
• ½ cup shredded coconut
• 1 egg
• 1 tsp. garlic powder
• ½ tsp. paprika
• ½ tsp. salt
• ½ tsp. black pepper
• ½ cup coconut oil, for frying

Steps to crEATe:

1.)    Combine all dry ingredients and spices in large shallow bowl or plate. Mix up. Set aside.

2.)    Whisk egg in large bowl. Add chopped chicken to egg.

3.)    Heat coconut oil in large frying pan.

4.)    Coat egg covered chicken with dry ingredients, making sure to coat entire piece of chicken, add to the frying pan. Repeat for as many pieces will fit in pan.

5.)    Fry until golden brown, flipping and turning chicken until cooked.

*Enjoy with organic ketchup or healthy condiment of choice

God Dream or Expectation?

Dreams move us,  compel us they can even consume us. Many of the dreams on our hearts are God given dreams, they are part of our ultimate purpose and we are to live them out.  But sometimes, those dreams are expectations we have either put on ourselves or others have put on us and they cause great stress and pressure in our daily lives.  We follow those kind of dreams because we fear that others will not accept us, so we go after someone else's dream and not our own.

I have fallen victim to this chase...pretty sure you have too.  It was not intentional, but feeling accepted felt good and the idea of what was presented to me seemed like a good idea.  The real problems came when I began comparing myself to others.  That is when a new demon named
Self Doubt stepped in and the great dream then became a burden.

If this is you, STOP!  There is an amazing calling on your life, your life has purpose, you have a future filled with hope and promise.  You have gifts, talents and abilities that the world needs because you have been empowered to use them.

Pay attention to that dream in your heart, but I encourage you to pray on it and seek God.  A God given dream may not be "comfortable", but it will always be followed by peace.

Simplify your Life Day 1, 10 Tips for Being On Time

If you are a multi-tasker, you may be like me and struggle with with being "on time".  In my September Accountability Group, Busy Women Get FIT, we are focusing on how we can simplify our lives and not only be more productive but take control of our busy lives so we can actually LIVE our lives and do the work God has called us to do.

10 Tips for Being on Time

1.  Keep your purse and car keys on a hook or shelf by the House Entrance.

2.  Check and fill your gas tank regularly, such as every Thursday evening before gas prices increase.

3.  Put Personal Development CD's or Books on CD in the car to listen too so that you get your "Soul Food" in for the day.

4.  Write out your "To Do" List every Sunday evening, everything that you possibly need to do for the week.  Include kid, personal, family, work, spiritual, etc.  Dump your Mind of everything

5.  Prioritize your To Do list with your Top 6 "Must Do"'s for each day then work from your list after you have completed your top 6.

6.  Set a timer a half hour before you have to leave to end all current activities.

7.  Choose your clothing and lay it out the night before, make sure everything is ironed and don't forget to lay out under garments as well.

8.  Pre-cook meats, veggies and hot cereals every Sunday for the entire week and package in single servings either in baggies or small containers.  Make sure your food is grab and go.  If you Meal Prep, you will save yourself from making poor choices.

9.  Set your clocks 10 minutes ahead of schedule, believe it or not, this works! 

10.  Set alerts on your phone to go off 1 hour and again 15 minutes before scheduled apts or leave times.  

5 Ways You Can BOOST Your Slowing Metabolism

The older we get, the slower our "furnace" burns.  Here are 5  ways to get your metabolism fired up and burning!

photo by womenslifestyle.com

1.  Water - Drink at least HALF your body weight in water.  Initially, I was a BIG Fountain Diet Coke drinker, learning to drink water was a challenge for me.  Because fountain drinks were my favorite, I purchased 4 large water bottles with a straw and I prepared them every evening, placed them in the refrigerator and my goal was to get through all 4 bottles by the end of the day, thus drinking my recommend water ounces.

2.  Lean Protein - Chicken, Ground Turkey, Tuna, Poultry, Fish, Bison, Elk, Egg White, Greek or Plain Yogurt and Cottage Cheese just to name a few.  Protein helps you to stay satisfied longer and is less likely to store in your body as fat.  It's important to eat 1 protein serving with every meal.

3.  Fiber - Ok, if your a Carb Junkie like I was, then I know your not getting enough fiber!  Fiber keeps you feeling fuller longer as well as assists in cleaning out your "plumbing".  Healthy Complex Carbohydrates are things like Oatmeal, wheat germ, bran, flaxseed.  Also Vegetables and Fruit are full of healthy fiber!  Just an FYI, if you love oatmeal, best time to have it is in the morning.  Sprinkle with slivered almonds  and blueberries to get your side of protein and fruit in as well. I also like to sweeten mine with a tsp of Agave and Cinnamon.

4.  Green Tea/Black Coffee - I know, you would rather hit the Starbuck's line...me too!  But the truth is, you need to save that for "treat" moments.  Our favorite Latte's are full of calories, sugar and imitation products.  Try your next cup of coffee black (on occasion or if needed, sweeten with almond milk creamer and stevia) and get easy to go Green Tea Packets.

5.  Hot Spices - Cayenne, Jalepeno and Habanero are considered "thermogenic", meaning they rev up and fuel your "furnace"...your metabolism.