1 Low carb, whole wheat tortilla
3 tablespoons Apple Butter
2 slices turkey breast deli meat or leftover turkey or chicken breast chopped up
1/3 apple cored and thinly sliced
1 thin sliced provolone cheese
1/2 cup lettuce shredded
1 thin slice of onion


Spread apple butter on the tortilla. Layer the rest of the ingredients on top. Roll and slice diagonally. Better than what you might find at the local sub shop.

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By Kwame Ofori-Atta

If you are confused about stomach exercises or where to start with your stomach exercises, then you are need to read this articles. In this article we are going to look at 3 simple stomach exercises that anybody can do without the so called abs machines.

The first one that we will consider is called hip lift followed by butt burner and lastly body raised.

1. Hip Lift Exercise - With your hip lifted up, you first lay on your back and both arms on the sides of your body with palms facing the sky. You would then lift your legs to a 90 degrees angle with the knees in straight position. Contract your abs muscles and lift your hip off the ground. Hold for 2 seconds. Slowly lower your hips back to the floor.

2. Butt Burner Exercise - Start by lying on your back, using a towel or pillow to support your spine. Bend your knees with your feet flat on the floor and place your arms on your sides. Strengthen or squeeze your butt and lift just the pelvis off the floor to about 45 degrees angle. Hold for as long as can. Slowly lower your body back to the starting position. Repeat this for at least 3 sets.

3. Body Raised Exercise - Is viewed as one of the best stomach exercises that will give you a firm stomach. To begin with, lay flat on your stomach with your legs straight. Then lift your body using your arms. Simultaneously, keep your hands clasped together and your body straight in a push-up position. Maintain this position for at least 5 seconds.

I hope you can begin your quest for stronger and firmer abs with these 3 exercises. But remember exercises alone will not get you to your goals. You need get on the right diet for your body or at least reduce the portion you eat everyday. These exercises coupled with the proper diet and a strong determination, you can achieve your goals. Keep on keeping on and do not quit.

For more on simple stomach exercises that get results checkout
Stomach Exercises.

To get the results you desire just go to
Stomach Exercises and get started.

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On The Right Snack Track

Presented By: EJ Cooksey | 1/20/2008 12:22:00 AM

Snacking is the downfall of many otherwise healthy diets, but the good news is that you can learn to control this snacking quite easily. Also, if you want to snack during the day, there are ways in which you can do so without killing your healthy diet. Staying on track with your diet when you like to snack might be hard, but it is worth that extra effort because it keeps your body healthy.

To prevent snacking, simply eat more meals. Instead of eating three large meals every day, try eating smaller meals every few hours. If you are snacking because you are hungry, chances are that you are using more energy than you are ingesting and you need the extra fuel. By eating 6 smaller but healthy meals every day, you will not be tempted to snack very often, but will keep your high energy levels.

You can also help to stop your snacking simply by removing temptation. Before you reach for a snack, ask yourself if you are honestly hungry or if you are just eating because you are bored, because the food tastes good, or because you feel compelled to eat when doing a certain activity (like watching a movie). If you are snacking because you are really hungry, than it is probably fine to have something to eat, but if you are snacking for another reason, you should try to remove the temptation. Simply rid your house of junk foods and do not buy these items again when you go to the grocery store.

Instead, purchase healthy snacks. Think about the snacks you are eating. Would they fit easily into a food group as fruit, vegetable, grain, dairy, or protein? If the answer is no, then the snack is probably not good for you. For example, carrot sticks (vegetables), yogurt (dairy), or whole wheat crackers (grains) work well as snacks, while
candy, potato chips, and processed foods do not.

When you snack, remember to consider your beverages as well. Drinks like soda, fruit punch, iced tea, lemonade, and juice boxes can contain unnatural ingredients and lots of sugar. In short, they are high in calories but low in nutrients. Instead, opt for drinks that supplement your healthy diet. Choose water most of the time, or drinks that are made with natural fruits, like apple juice. Low-fat milk and sports drinks are also good choices. Above all, stay away from most kinds of alcohol. Red wine is an exception, since this can help your heart health, but any type of alcohol in high amounts is fairly bad for your body.

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1 cup onion chopped
1/2 cup green bell pepper choppped

1/2 cup red bell pepper choppped
1/2 cup yellow bell pepper choppped
1 tablespoon chili powder
1/2 teaspoon salt
1/2 teaspoon cumin
1/4 teaspoon garlic powder
2 cups tomato juice
16 ounces red kidney beans, cooked, drained, rinsed
15 ounces pinto beans, cooked, drained, rinsed
15 ounces great northern beans, cooked, drained, rinsed


Prepare dry beans the day before or buy canned beans and drain them. Cook onion and peppers in sauce pot until tender. Stir in seasonings. Add tomato juice. Bring everything to a boil and then add beans. Reduce heat and allow to simmer on very low heat 20 minutes or until ready to serve.

This recipe also does well for crock pot cooking, 3 to 4 hours on high, or 6 to 8 on low. To make in the crock pot simply stir together all the ingredients and set crock pot to desired setting. Come home to a warm inviting chili on a cold evening.

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Healthy Dieting

Presented By: EJ Cooksey | 1/17/2008 02:46:00 PM

Dieting can be healthy and effective or bad for your body, so it is crucial that you learn the difference between dieting in a healthy way and dieting in an unhealthy way. The foods you choose should help your body not hurt it.

The first step to choosing a diet that works for you is to know your specific needs. What junk foods do you crave? What food groups do you not eat in high enough amounts? Are you trying to lose weight or gain muscle? All of these things play a factor when you are trying to pick the perfect diet for you.

What you can do is immediately disregard any diet that says you have to eat only a single certain food. This is not healthy for your body, as there is no one food that can provide all of the nutrients we need for daily life. Diets that ask you to cut out an entire food group are probably also not healthy. It’s ok, for example, to cut back on carbohydrates, but there are certain carbohydrates that are good for your body and that you need to stay healthy. The very best diets will require you to eat foods from all of the main food groups and stay away from processed foods and foods low in nutrients.

Another component to healthy dieting is your beverage intake. Any diet should include at least 8 glasses of water every day in your food and your drinks. Protein shakes and energy drinks can work well for a diet too, but remember that these should not be your sole form of ingesting nutrients. Again, look for balance. Remember too that on hot days you’ll need to drink more water, and beverages with alcohol can cause you to become dehydrated as well.

Along with healthy dieting comes a healthy amount of exercise of course. Be wary of any diet that says you can lose weight quickly without exercising. Even with cardio workouts and weight lifting, it is unhealthy to lose weight too fast. In any case, exercise should be a supplement to your diet, and you need to be eating enough nutrients to sustain the amount of exercise you are doing. For example, if you are running or lifting more weights than normal, it is ok to have more meals, snacks, or larger portions. Also remember that this requires you to drink additional water.

Healthy diets can truly help you to burn fat and gain muscle. However, be careful that your dieting is always what is best for your body. See a doctor before beginning any new diet.

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The surprising fact is that many conditions can be improved by visualization and weight loss is one of them.

It works like this: you keep a vision in your mind of how you want your body to look, and subconsciously you will begin acting in a way that will go in that direction. You become much more positive about your body, more accepting of your diet or fitness regime, and you will reach your weight goals more quickly and easily.

Effecting change through visualizing desired outcomes has become more and more acceptable in recent years. Psychologists do not understand exactly how it works but clearly the mind and body are not as separate as we often believe. It seems that if you truly want something it is more likely to happen - provided of course that it is something that is possible, and within your control.

Visualization helps us to truly want to lose weight by creating a clear and happy picture of our fitter bodies. Without this we can often put psychological traps in our own path. Many people who are overweight believe they cannot lose weight. Sometimes you may say it out loud, or hear friends say it about themselves. For other people this belief stays in the subconscious. But it is sure that it influences our behavior.

Someone who believes it is impossible for her to lose weight will be constantly battling her own negativity when she is trying to diet. Her mind will be constantly telling her there is no point dieting, she cannot lose weight so she should just go ahead and eat everything she wants. Visualization is the strongest technique that we can use to overcome these negative thoughts and impulses.

If you are plagued by negativity either from your own mind or from the reactions of friends and family to your diet, go ahead and visualize yourself at your desired weight as often as you can. It works on the same level as all those negative voices and can annihilate their influence like nothing else can.

It is important to practice every day - morning and evening if you can. You just need to take a few minutes in a quiet place and keep an image in your mind of your body at its ideal weight. Some people can do this easily, others need some help. If you have a photograph of yourself at your ideal weight in the past, you may find it easier to look at that. Or use a photo from a magazine but cut off the person's face. You need to visualize your own body, but thinner.

You can also visualize from the inside. Close your eyes and let your awareness focus on a part of your body - for example, your right thigh. Imagine it slowly becoming thinner in your mind's eye. Then move to the other thigh, and on through the body. It may help to start at the feet and move up towards the head, or vice versa.

As you go about your work or daily chores, think of yourself as already at your ideal weight. Create your own affirmations and repeat them often, always in the present tense ("I am glad to be flexible, fit and slim", not "I will ..."). Enjoy the feeling of having a positive self-image. Over time, this will help you to keep to your weight loss plan. You will find that fatty foods are less attractive and exercise is more enjoyable.

While your weight loss will of course be gradual, the wonderful thing about visualization is that it gives you a new body image right away. Use visualization and weight loss to make you happier right now, today!

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Even though there is so much information available about weight loss, the same diet mistakes are being made over and over every day. We are not talking about little slip-ups where you ate a slice of pie that was not on the plan, but big mistakes that lead to failure to lose the weight that you want to lose.

Understanding these errors can help you develop the attitude that will lead to permanent weight loss for you.

1. The All Or Nothing Attitude

All or nothing dieters will often pick out a complicated diet that is almost impossible for them to maintain. Before beginning, they will search the kitchen for anything that does not fit the plan and throw it in the garbage. They are planning to be the perfect dieter, and so they will be, for one day, three days, seven days or even a couple of weeks. Then, inevitably, something happens that means they cannot keep to the diet one time. Immediately the whole thing is ruined in their eyes and the diet is over. They go to the store and buy all the things that went into the garbage last week and proceed to gain back all the weight that they lost, as fast as possible.

If you are this kind of dieter you need to ask yourself some tough questions. Do you really want to lose weight permanently, or just lose a few pounds so that you can enjoy putting them back on again? The way forward is to make small changes to what you eat so that you have a slow but steady weight loss.

2. The Attitude of Sacrifice

Another common mistake is to view your diet as a period of sacrifice. You do not allow yourself the foods that you enjoy most while you are on your way to your target weight. You may have a great diet plan and be very successful in losing weight, but what happens when you reach your goal? You have not learnt to eat 'bad foods' in moderation so as soon as you start, you are likely to go out of control. It is better to include a little of everything in your diet and learn to enjoy it in small quantities. Yes, even chocolate!

3. Goal Failure

Setting achievable goals is vital in any weight loss plan. Goals should be clear, realistic and set out in writing. While you probably do have an ideal weight in your mind, unless you are only very slightly overweight it is probably too distant to be useful. A more useful goal would be to lose two pounds per week for the first five weeks and then one pound per week after that. Some weeks you will lose more and some less, some weeks you may even gain, but if you track your progress on a graph you will see that ups and downs are natural and do not stop you progressing steadily toward your major goal.

If you have been making these mistakes, do not worry. The most important point in dieting as in so many other things is to move on. Learn from your failures as well as your success and do not use a mistake as an excuse for giving up. The only way to achieve your goal permanently is to make a commitment to become a healthier person.

Remember that eating normally includes eating more some days and less others. Learn to enjoy food in moderation and you have every chance of avoiding these bad diet mistakes.

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1/3 cup oyster sauce
1/3 cup sweet chili sauce
500g fresh thick rice noodles (see note)
2 tablespoons peanut oil
4 to 6 chicken breast fillets, trimmed, thinly sliced
2 bunches asparagus, trimmed, cut into 5cm lengths
1 long red chilli, deseeded, thinly sliced lengthways
2 garlic cloves, finely chopped
1 teaspoon sesame oil
1 bunch baby bok choy, trimmed, leaves and stems separated, thinly sliced


Combine oyster and chili sauce. Cook noodles as usual. Rinse, drain, and set aside. Heat some of the peanut oil in wok or skillet. Stir fry chicken until cooked through. Add more peanut oil to wok, along with sesame oil. Toss in garlic, asparagus, and red chile. Stir fry for 2 - 3 minutes. Add noodles, sauces and bok choy and continue to stir fry until leaves wilt.

Note: In some places rice noodles aren't always easy to find. It depends on what kind of store you have near you. You may need to substitute those. You can use ramen noodles or thin pasta noodles. It won't be quite the same, but it still tasty.

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Disclosure Policy

Presented By: EJ Cooksey | 1/01/2008 11:12:00 PM

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