I wanted to share this with you…

Dear clients, friends and family,

I wanted to share with you some more great information.  I mentioned last week that we have all been using

http://www.livestrong.com/

for logging our food and activity levels during our Spring Makeover challenge.  It really is a fabulous site.  Logging your food is super easy because it has a data-base of probably thousands of food items making caloric intake calculations really easy.

It will also easily calculate how many calories you expend during exercise each day.

And last based on your weight loss goal, it will calculate how many calories you need to consume each day to reach your goal taking into account your exercise and lifestyle.

You should definitely try it out.  Logging is one of the simplest ways to ensure you reach your goals!

Ted Schatz, my team leader, also posted a list of good foods to always have around for optimal fitness, weight loss and health.  I wanted to share that list with you:

• Frozen berries- great for desert and smoothies
• Brown rice- easy to make and good for you
• Quinoa- faster cooking than rice, considered one of the new super foods due to protein content
• Fruits – always have them available.  They are packable and delicious
• Veggies- the more you have around, the more you will eat
• Greens-  The lowest calorie per pound food you can eat.  Eat as much as you want, so long as they are not coated in ranch! You can also throw them in smoothies.
• Oatmeal- quick, simple and tasty
• Chia seeds-  Fatty acids galore, fiber, protein… add them to salads, smoothies, oatmeal or just mix a couple tbsp with water to help satiate and fill the belly.
• Raw nuts and seeds- Raw is different than roasted and salted.  You will feel full eating them in Raw form.  The salty ones will cause you to crave more.

Be sure to get your cardio in this week. Three to five days per week of aerobic exercise with some interval training coupled in.  And last, 2-3 days per week of strength training to ensure you are building that energy-burning muscle tissue!

Yours in health and fitness,

Sherri McMillan