Happy HEALTHY Halloween!

By Stephanie of Infinite Life Fitness

Happy HEALTHY Halloween!

As you all well know, one of the BEST candy/junk food holidays is RIGHT around the corner! Free candy everywhere you look!

I know my job even has people bring in baked goods to snack on during the week of Halloween!

The key to getting past any holiday is to find healthier alternatives that you can create that taste just as good. In order to start getting healthier you HAVE to start cooking healthier and finding alternatives to create healthier dishes for you and your family.

Well today I will share with you some HEALTHIER dessert options you can make for yourself, your friends, and your family so you can still indulge a bit during this Halloween!

Chocolate Oatmeal Balls

Ingredients

* 1 ripe banana, mashed well
* 1 cup sugar
* 1/4 cup cocoa powder
* 1/2 cup nonfat milk
* 1/2 cup peanut butter
* pinch of salt
* 1 tsp. pure vanilla extract
* 3 cups instant oats

Directions

Being inspired by a recipe I saw for no bake cookies that used a banana in place of butter, I decided to try my hand at creating a healthier version of my family recipe. One mashed banana replaces the one stick of butter, the sugar is cut in half, and a low fat milk (skim or almond) is used instead of whole or two-percent. Of course, there is quite a bit of sugar (one cup) in the recipe but it’s still much healthier than traditional no bake cookies. I think regular old fashioned oats might work in place of the quick oats, but I had quick oats on hand so that’s what I used. This recipe was orginally posted on my healthy living blog.

1. Place all ingredients except the vanilla and oats in a medium saucepan and bring to a boil over medium heat – stirring often.
2. Let the mixture boil for one minute, remove from heat and let the mixture cool for one minute.
3. Add the vanilla and oats and stir well to combine.
4. Drop by teaspoonfuls onto waxed paper and cool to room temperature.

Healthy Chocolate Cake

Ingredients

1 cup cake flour
3/4 cup sugar
1/2 cup cocoa powder
1 teaspoon baking soda
1/2 teaspoon baking powder
Pinch salt
2 tablespoons applesauce
1/2 cup 2 percent low-fat milk
1 teaspoon vanilla
1 tablespoon instant decaffeinated coffee
2 (2 1/2-ounce) jars prune baby food
1 ounce semisweet chocolate chips, melted
2 teaspoons almond extract
2 egg whites

For icing:
2 ounces semi-sweet chocolate chips, melted
1/2 cup 0 percent Greek yogurt

Directions

1. Preheat oven to 350ºF. Spray one round cake pan with nonstick cooking spray and sprinkle with flour.
2. Sift together all the dry ingredients in a large mixing bowl.
3. In a small bowl, mix applesauce, milk, vanilla, coffee, prunes, chocolate, almond extract, and egg whites. Fold into the dry ingredients.
4. Bake for 40 minutes.
5. While the cake is baking, you can create the icing. After melting 2 ounces of chocolate chips, fold them into the 1/2 cup of 0 percent Greek yogurt. Refrigerate until you're ready to ice your cake for the best consistency.
6. Allow cake to cool before icing and slicing. It's best to slice and serve when it's still warm!

Serves 8.

Nutritional information (per serving): calories 260, saturated fat 1.8 g.

Whole Wheat Mini Pumpkin Muffins

Ingredients

1/2 c. vegetable oil
2 eggs
1 2/3 c. whole wheat flour
1 1/4 c. sugar
1/2 tsp. nutmeg
1/2 tsp. cinnamon
1/4 tsp. baking powder
1/3 c. water
1 c. canned or homemade pumpkin puree
1 tsp. baking soda
1/2 tsp. salt

Directions

1. Preheat oven to 350°F
2. Combine eggs, oil, water and pumpkin puree (use straight pumpkin, not pumpkin pie mix). Sift dry ingredients together and gradually beat into first mixture.
3. Pour into greased mini muffin pans (I actually use a cookie scoop to get it in the pan…it’s the
4. perfect size for mini muffins). Bake for 10-12 minutes. Makes about 36 mini muffins.

Rich Double Dark Chocolate Brownies

Ingredients

• ¾ cup organic canned black beans, rinsed
• ¼ cup olive oil
• ¼ cup unsweetened apple sauce
• 1 banana (I used a frozen one)
• 1/3 cup organic sucanat or brown sugar
• 1 teaspoon stevia
• 2- 1 ounce squares unsweetened chocolate
• 1 teaspoon instant coffee
• 1 teaspoon vanilla extract
• 1 egg
• 1/3 cup flour
• ½ teaspoon baking powder
• ¼ teaspoon salt
• ½ cup 60% cocoa baking chips (I used Ghirardelli)

Directions

Place a pan over medium heat and add the ¼ cup oil. Add the banana and cook until golden in color. Add the unsweetened chocolate and melt. Remove from heat. Place the black beans into a food processor fitted with a blade. Process the beans until smooth. Add the applesauce, banana and chocolate mixture, sucanat, stevia, instant coffee, vanilla extract, and egg. Process a few more seconds to combine. In a bowl combine the flour, baking powder, and salt. Stir in the wet mixture from the food processor to combine. Stir in chips. Bake in a 8 X 8 baking pan at 350 F for 40 minutes or until a toothpick inserted comes out clean.


This is Stephanie from Infinite Life Fitness. Please feel free to stop by my blog and check out MORE health and fitness tips!

Setting Your Fitness New Year's Resolution

By Stephanie of Infinite Life Fitness

Yes, you read the title correct. It does say New Year’s resolution. I know that Halloween is almost here, but I have a great idea for those needing that last push of motivation to jump start your health and fitness goals. How about start working NOW to reach your goals for New Years!

Every year in January, I get an INFLUX of requests, questions, and clients who want to get in shape or get healthier to “start off the New Year”. But why not start now!?! You know that sexy black dress (or any other color dress) you have been secretly stalking to buy. Well, start working NOW so you can welcome the New Year with your new, healthier, sexier body!

Here is the plan:

1. Make a plan! How much weight do you want to lose? REMEMBER to be realistic! It is recommended to lose 1-4 pounds a week (anything more than that can be hazardous of cause health complications).
2. Set a plan of action! How are YOU going to start working towards reaching your goals? Cutting out that midafternoon carbonated drink or sugary snack? Making healthier meals for you and your family? Drinking more water? Scheduling and completing the workouts for the week? YOU can set your plans into action. Seek the help of a personal trainer, nutritionists, or even ASK ME for advice!! It starts with eating right! The things that you consume should be fuel for your body! Eating the right things will allow your body to start making the right changes once you incorporate a regular workout routine.
3. Make a reward! What would you like as a reward for your hard work? Yes I know that you are not a dog and should not be rewarded with treats…but we are human…and having a reward gives you something to work towards. Even if it is shopping…a trip…or that black sexy dress you have wanted to buy. The reward has to be something worth working towards. Overall your main reward is looking…feeling…and living a healthier lifestyle which in the end will benefit your overall life! Now that….is the ULTIMATE reward!

So why not start NOW!? There is no more time to waste. Only YOU can make the change. There is no magic diet…or magic cream…or magic pill that can get you the results that you are wanting. You have to work hard for what YOU want and no one else can do it for you. It starts with exercise, healthy controlled eating, hard work, and patience. Remember results will not show up overnight. It will take about A MONTH for you to start seeing the results of your hard work…and trust me….when you start to see the results that is enough motivation to make you want to work harder to reach your overall goal!

So start today!

My name is Stephanie from Infinite Life Fitness. Please feel free to stop by my website for more health and fitness related tips!

Healthy Body || My Fitness Pal

By Stephanie of Infinite Life Fitness

How many calories are in this?

How many calories did I just burn?

How many calories did I consume today?

How many grams of fat/carbs/sugars did I consume today!?

These are all VERY good questions and these things can be VERY hard to track when embarking on your own health and fitness journey. I know when I speak with clients I suggest that they get a fitness/food journal. I suggest this so that they can keep track of their workouts and what they have been eating. But have you started a journal only to find that you left it at home that day….or even worse you lost it!?!? Well today I have great news for you!!

Today I would like to introduce to you myfitnesspal.com.

This website can be logged onto on any internet ready computer AND they also have easy to use apps for your iPhone, other smart phones, ipad, and other tablet devices! So no matter where you go you will have access to this website.

What is this website?

This website is a virtual fitness journal! It allows you to plug in the food that you have had for that day (anything that you have had! They have an ENORMOUS data base with practically every food you can find on your grocery isle! And if you cannot find it or you create your own meal you can add it to the data base and have access to it when you need to add it to your daily meal log!) This website allows you to keep track of how many calories….grams of fat….grams of carbs….and practically ANY other things that you consume that day! It also has an area for notes (so you can write a quick note, include recipes, or any other notes you want to leave to yourself) and at the end of each day just press the “complete this log entry” button and it will log it on your “news feed”. It helps you to track how many pounds you lose and it even suggests how many calories you should eat each day!! It also allows you to enter in what you did for your workout that day and the best part….if you work out that day it ADDS calories to your daily intake. So it will let you know how many extra calories you can eat that day since you worked out!

It clearly indicates when you go over your daily calorie intake. But no worries! Just eat better tomorrow! My goal is to try to stay UNDER my calorie intake each day so that I know that I am getting the best out of my meals and my workouts!

This app/website also allows you to add friends so you can track their progress and you can have your own online support system! You can send each other messages or simple words of encouragement. You can choose if people see what you are eating each day….or they can just see that you worked out or lost 2 pounds that week! The settings can be changed so you can share what you want with your friends! And if you do not want any friends then you do not have too. It is totally up to you! You have the freedom to put what you want in your logs and share it with whomever you want.

They also have a blog section where you can journal about your health and fitness journey and you can keep that secret or share that with the world as well! They have badges and tickers you can add to your blog/website/or any other social media pages that you have. This site is an all-around AMAZING guide for you to use to help aid you in your health and fitness journey.

This website is an amazing tool for beginners and advanced fitness gurus. I personally use this tool and I would be so lost without it! NO THIS IS NOT A PAID POST THAT IS SPONSORED BY THIS WEBSITE! I just find that this website has been so useful for my clients as well as my personal health and fitness success.

I hope that you guys take a second and try it out! Signing up is quick and easy and getting started is easy too. The program is very user friendly and very easy to figure out and navigate!

So now you have NO EXCUSE at all not to start keeping track of your exercise and healthy eating! Start today so you can start to reach your health and fitness goals!

My name is Stephanie from Infinite Life Fitness. Please feel free to stop by my website for more health and fitness related tips!

Real World 15: Weight Gain After College

By Stephanie of Infinite Life Fitness

Everyone who has attended college has heard of the “freshman 15”…but have they also heard of the “Real World 15”?

The Real World 15 is the weight that is gained AFTER you graduate from college. You no longer have the semi-healthy food options that your cafeteria or food court offers. You do not have the free gym membership to your campus recreational facilities, taking walks and jogs with your college buddies do not happen like they use to, and you spend most of your time working to pay your bills and your student loans. With you grabbing fast food to help you survive, working 40+ hours a weeks, and spending most of your free time on the coach or in bed, these is no doubt why so many college grads gain weight after graduation!

There are ways to incorporate health and fitness into your new busy lifestyle! This will help you keep off the weight and it could also help you release some stress from your new post-undergad lifestyle.

1. WATCH WHAT YOU EAT! Yes it may be easy to grab a burger and some fries between jobs or if you are tired after work. This is the main reason you gain weight! Eating whatever you want…whenever you want! If you are mindful of the things you are putting into your body it will allow you to make better healthier options at meal time. Try to stick to baked items…not fried! If you order a salad, get the salad dressing on the side. Also, try to stick to the oil based or vinegar based salad dressings. Try to incorporate more fruits and vegetable into your menu. Think smarter when it comes to meals. As you get older your metabolism will start to slow down. So you will have to be more aware of your food choices
2. Schedule workout time: Even if it is late at night, early mornings, or on the weekends with some friends. Any time you can schedule a good workout session is great. I know that some people have hectic work schedules. That is ok! If one week you work out Monday, Wednesday, Friday, and the next week you work out Sunday, Tuesday, Saturday…that is OK! At least you are scheduling time to get some physical activity. Just like you make plans to go out with your friends, you should also make plans to workout. Make working out a priority and an important part of your work week.
3. No Gym? No Problem! Try to work out outside! There is always a park or area you can walk or run around. Try making space at home to work out! All you need is space to do some push-ups, sit ups, and other exercises. Look at your employer and see if they have a fitness facility for you to work out at? Also, some apartment complexes have workout facilities or offer gym memberships to local gyms for free or a discounted rate! Make sure to look at all of your resources so you can find a place to work out.
4. Put your priorities in check: If its Friday night and you want to go out with your friends to unwind, try to squeeze in a quick workout session before you meet up with everyone. In order to see the health and fitness results you want you have to make health and fitness a priority in your life!
5. Look into local clubs and sports teams you can be a part of! There are bowling, softball, basketball, volleyball, golf, flag football, baseball, and even kickball teams in most major areas! Some companies even sponsor these kinds of intermural sporting events! Getting involved will allow you to get your exercise and it will give you the chance to meet other people as well!

There are tons of other things that can be done to help you keep down your weight when entering “the real world” after graduation. You just have to make sure you make health and fitness a priority! Being healthy and fit NOW is a lot better than trying to get back into being healthy 10…15…or even 20 years from now. So start now! And commit to be fit!

Please feel free to stop by my personal health and fitness blog at infinitelifefitness.com.

Fitness Bucket List

By Stephanie of Infinite Life Fitness

When talking with clients, the first and main reason they want to get healthier and fit is so that they can look and feel good. There is NOTHING wrong with that…BUT why not set some other goals to go along with that?

I encourage people to create a “Fitness Bucket List”. This list is fitness and health tasks that they would like to work towards completing.

For example: Run a marathon (this can include a 5K or 10K or any other types of marathons that can be offered). Some people want to be a part of these kinds of competitions so they have something to work towards when they are in the gym. Working to complete a race like this is great motivation! Being able to train and set a time you would like to finish allows you to push yourself through training and also through the event when you get there!

Your bucket list can include ANYTHING health and fitness related that you would like.

What was on my bucket list? To give up fast food. And YES I have been fast food free for almost 3 years now! I was tired of being lazy and not caring about the food I was putting into my body. I was able to be more self-conscious of the food I was eating. AND it allowed me to save more money! Creating and planning my meals for the week allow me to shop smart at the grocery store so it cut my food budget almost in half when I stopped eating out so much!

You can create goals like “Not drinking carbonated beverages for a month” or “Only having Starbucks once a week”. YOU can set the limits and the rules on your bucket list! This is a great way for you to take control of your health and fitness habits and it also allows you to stay accountable for the things you want to achieve!

Need more ideas?

Here are a few others that may be great for you to add to your list:

• Do a swim race
• Learn to surf
• Run a triathlon
• Compete in an iron man competition (or half competition)
• Compete in charity races
• Compete in charity athletic events (like football or basketball or any other sport)
• To be able to fit in your old wedding…prom…or any other dress you have hidden in the back of your closet
• Go on a fitness cruise
• Kayak down a river
• Do a fitness competition
• Walk part of the Appalachian Trail
• Be able to run 1…2…3 miles
• Be able to do multiple pull ups (because they are VERY hard to do!)
• Go rock climbing
• Go running on the beach
• Be able to do 25…50..100 push ups
• Master some yoga poses without falling
• Be able to hike on trails (Like in Yellow stone national park or the Grand Canyon!)
• Complete a spin class

Like I said, your Bucket List can contain ANYTHING you have wanted to do physically that you know you cannot do now. All it takes it a little motivation and a lot of hard work! If you stay focused and stay motivated you can achieve your health and fitness goals!

This is Stephanie from Infinite Life Fitness. Please feel free to stop by my blog for more health and fitness tips!

Summer Recipes

By Stephanie of Infinite Life Fitness

As the summer time is slowly creeping by, more and more people are starting to instill healthier eating habits and a new fitness routine to their busy schedules. Becoming healthy is a full lifestyle change. It is not just a fad you can stick with for a few weeks to see the results that you are wanting. It takes WEEKS of dedication and hard work insides and outside of the gym. The biggest part of getting healthier is eating healthier. Today I am sharing with you some easy, yummy, and not too hard recipes of some great meals you can try this summer!

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Rolled Lasagna

Prep: 25 mins

Cook: 35 mins

Makes: 4 servings

INGREDIENTS


• 8lasagna noodles
• 3tablespoons olive oil
• 1clove garlic, minced
• 112 ounce can crushed tomatoes
• 2ounces goat cheese
• 1/2cup chopped sweet onion
• 1large leek, white part only, chopped
• 1 3/4cups sliced cremini mushrooms
• 1bunch asparagus, cut into 1/2-inch pieces
• 2ounces low-fat mozzarella, grated
• 1/8teaspoon ground nutmeg
• 1/4teaspoon salt
• 1/4teaspoon freshly ground black pepper
• 1/2cup chopped fresh mint
• 1/2cup chopped fresh basil
• 1/4cup grated Parmesan

DIRECTIONS

1. Preheat the oven to 350 degrees. Cook the lasagna noodles according to package directions. Drain, rinse and set aside. Reserve 1 tablespoon pasta water.
2. Heat 1 tablespoon of the oil in a medium pot over medium-low heat. Add the garlic; cook 2 minutes. Add the tomatoes; cook 15 minutes. Whisk in 1 tablespoon of the goat cheese until combined. Set aside.
3. Meanwhile, heat 2 tablespoons oil in a 12-inch skillet over medium heat. Add the onion; saute 3 minutes. Add the leek; cook 3 minutes. Add the mushrooms; cook 10 minutes. Add the asparagus; cook 3 minutes.
4. Turn heat off; add 1 1/2 tablespoons goat cheese and the mozzarella, reserved pasta water, nutmeg, salt and black pepper. Add the mint and basil, reserving 1 teaspoon of each.
5. Spread 1/2 cup tomato sauce on the bottom of a baking dish. Spoon 1/2 cup vegetable mixture onto each noodle, roll up and place seam side down in baking dish. Drizzle with remaining tomato sauce; crumble remaining goat cheese on top. Bake 15 minutes. Remove from oven, sprinkle with the Parmesan and reserved mint and basil; serve.

Nutritonal Informaiton:
Amount Per Serving:
Calories426
Protein(gm)17
Carbohydrate(gm)51
Fat, total(gm)18
Saturated fat(gm)6
Dietary Fiber, total(gm)6

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Lemon Basil Pasta With Summer Squash

INGREDIENTS


• 2ounces (2/3 cup) dry whole-wheat penne
• 1/2cup chopped zucchini
• 1/2cup chopped yellow squash
• 1/2cup canned white beans, rinsed and drained
• 1lemon, juiced
• 1/4cup chopped fresh basil
• 1tablespoon Parmesan cheese
• 1tablespoon olive oil

DIRECTIONS
Make it:
Boil pasta and drain. Toss with remaining ingredients.

Nutritional Information:
Amount Per Serving
Calories497
Protein(gm)21
Carbohydrate(gm)74
Fat, total(gm)16
Saturated fat(gm)3
Dietary Fiber, total(gm)8

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Spinach-Mushroom Pizza

Prep: 20 mins

Cook: 15 mins 425°F

Makes: 6 servings

INGREDIENTS


• 112 ounce whole-wheat pizza crust, such as Boboli
• 1/4cup pizza sauce
• 1/2cup frozen spinach, thawed and drained well
• 1/4small red onion, thinly sliced
• 1cup shredded part-skim mozzarella
• 6medium cremini mushrooms, sliced
• 1/4cup part-skim ricotta
• 2tablespoons grated Parmesan
• 1tablespoon extra-virgin olive oil
• 2teaspoons balsamic vinegar

DIRECTIONS
Makes:

1. 6 servings
2. Preheat the oven to 450 degrees. Place a large heavy baking sheet on the bottom of the oven. Lay the pizza crust on a work surface.
3. Spread the crust with the sauce, followed by the spinach and onion. Sprinkle with the mozzarella and mushrooms. Dollop the ricotta over the pizza and sprinkle with the Parmesan. Drizzle the olive oil all over.
4. Use a thin cutting board or the back of a second baking sheet to carefully transfer the pizza to the preheated baking sheet on the bottom of the oven. Bake until the crust is puffed and beginning to color at the edges and the cheese is melted, 10 minutes. Take the sheet out of the oven and preheat the broiler.
5. Broil the pizza, watching carefully, until the cheese is browned and bubbling, about 2 minutes. Let pizza cool on the sheet for 5 minutes. Sprinkle with the balsamic vinegar, slice into wedges, and serve.

Nutritional information:
Amount Per Serving
Calories252
Protein(gm)15
Carbohydrate(gm)30
Fat, total(gm)10
Saturated fat(gm)4
Dietary Fiber, total(gm)5

{Source}

Mushroom and Asparagus Fettuccine

Prep: 25 mins

Makes: 4 servings

INGREDIENTS


• 8ounces dried fettuccine or linguine
• 8ounces asparagus, trimmed and cut into 1-1/2-inch pieces
• 3cups sliced fresh shiitake or crimini mushrooms
• 1medium leek, thinly sliced, or 1/2 cup chopped onion
• 3cloves garlic, minced
• 1tablespoon olive oil
• 1/3cup mushroom broth or vegetable broth
• 1/4cup half-and-half or light cream
• 1/4teaspoon salt
• 1/8teaspoon black pepper
• 1cup chopped plum tomatoes
• 1tablespoon finely shredded fresh basil
• 1tablespoon finely shredded fresh oregano
• 1/4cup pine nuts, toasted
• Finely shredded Parmesan cheese(optional)

DIRECTIONS

1. Cook fettuccine or linguine according to package directions, adding asparagus the last 1 to 2 minutes of cooking; drain. Return pasta mixture to saucepan; cover and keep warm.
2. Meanwhile, in a large skillet cook mushrooms, leek, and garlic in hot oil over medium-high heat for 4 to 5 minutes or until most of the liquid is evaporated. Stir in broth, half-and-half, salt, and black pepper. Bring to boiling. Boil gently, uncovered, for 4 to 5 minutes or until mixture is slightly thickened. Stir in tomatoes, basil, and oregano; heat through.
3. Spoon the mushroom mixture over pasta mixture; toss gently to coat. Divide among 4 bowls or dinner plates. Sprinkle with pine nuts and, if desired, Parmesan cheese. Serve immediately.

Nutritional Information:
Amount Per Serving
Calories416
Protein(gm)15
Carbohydrate(gm)69
Fat, total(gm)12
Cholesterol(mg)6
Saturated fat(gm)3
Monosaturated fat(gm)5
Polyunsaturated fat(gm)3
Dietary Fiber, total(gm)6
Sugar, total(gm)5
Vitamin A(IU)777
Vitamin C(mg)19
Thiamin(mg)1
Riboflavin(mg)1
Niacin(mg)6
Pyridoxine (Vit. B6)(mg)0
Folate(µg)230
Cobalamin (Vit. B12)(µg)0
Sodium(mg)193
Potassium(mg)503
Calcium(DV %)71
Iron(DV %)5
Vegetables()2
Starch()4
Fat()2

I hope that the few recipes I just shared you will try! And remember…you can always add/subtract/or substitute ingredients for things that you want!

This is Stephanie from Infinite Life Fitness. Please feel free to check out my website at infinitelifefitness.com for more health and fitness tips!

Happy Healthy Independence Day (US)

By Stephanie of Infinite Life Fitness


Yes it is that time of year again!

Time to call your friends and family and plan a BBQ out at the park or at the lake. Just because it is a holiday does not mean you can ditch your healthy eating habits for the holiday celebrations. There as SO many HEALTHY options you can incorporate into your BBQ that will be tasty for you and your guest.

Here are a few things to consider when planning your menu:

• Lean Turkey Burgers
• Grilled Vegetables
• Boiled Shrimp (or you can grill it!)
• Watermelon (or other types of melons)
• Chicken Kabobs/Veggie Kabobs
• Corn on the cob
• Frozen Fruit bars (chop up fruit get a low calorie fruit juice and freeze it!)
• Strawberries and Berries with Light Cool Whip

Here are some other tips that may help you out:

• Watch what condiments you eat with! Try to stay away from ketchup and mayo and BBQ sauce! Try mustard or salsa or spices to help add flavor to your meals.
• Chicken and fish are some of the best choices of meats you can cook/grill for the BBQ
• This may be a far stretch but try the hamburger WITHOUT the bun! You can have it with mustard (or salsa) and put some lettuce on it (or you can even wrap it in lettuce!) This can help cut out the calories that are found in the bread.
• Grilled veggies are ALWAYS a good option. Try some onions, bell peppers, and squash (you can even add fruit like pineapple or mangos to add some great flavor!)
• Try to stay away from the macaroni salad and cole slaw! Those are jammed pack with mayo and other ingredients that make it a high calories side dish. Try some seasoned corn on the cob, grill mushrooms, or even so grilled sweet potatoes.
• Fruit salad can be a great dessert! Combine some of your favorite fruit with a dash of honey (or splurge and get some low fat whip cream) and you have a sweet healthy treat to snack on while you light your sparklers! You can even try Jell-O or frozen fruit popsicles!

Like I said there are dozens of healthy options you can still have your BBQ that will be delicious and nutritious! Try not to forget your salad and drink lots and lots of water! It is supposed to be hot in most parts of the country and you do not want to get dehydrated!

This is Stephanie with Infinite Life Fitness. Please feel free to stop by my site (infinitelifefitness.com) for more health and fitness tips.


Hope you have a happy and safe 4th of July!

Light Pasta Dishes for Summer

"Pasta shouldn’t be reserved for the winter months. If you’re craving the carbs but not the calories this summer, these lighter pasta dishes will hit the spot."

For the full article and recipes: 6 Light Pasta Dishes for Summer.

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The UGLY Truth Behind Health and Fitness

By Stephanie of Infinite Life Fitness

When consulting and talking with people about health and fitness, I am able to hear excuses and other reasons why people give up or do not finish their health and fitness goals.

I guess people see and hear all kinds of motivation…but for some people that is not enough! They thought if they ran and ate right for a few weeks then…*TAH DAH* that body that those Victoria secret models rock will magically appear under their clothes. Well I have news for them…and for anyone else who needs a little tough love to help you with your health and fitness goals…

Reaching your goals is going to be HARD! No your results will not show up overnight. It is going to take days…weeks…and even MONTHS for you to finally start to see the effects of your hard work!

For most people, it takes almost a year for them to reach their goal or surpass it. This is including a possible relapse in eating right…skipping workouts for a few weeks at a time (due to crazy work schedules or other crazy life situations)…or having to get re-motivated with the goals that are set. For some people it will not take that long…but just as an average I would shoot for a solid year until you can sit down and say “YES! I have for sure reached my health and fitness goals”.

Getting healthy and fit is a lifestyle change! It is not a hobby or something you can do on the weekends. You have to commit 110% to your goals. That is eating right 7 days a week and sticking to the workouts you schedule for yourself.

Yes it will take some work, dedication, and tons of sweat. But looking and feeling like you want is worth all the hours you put into eating right and working out. It is a great idea to have motivational things to keep you going, but you will also need something to keep you going on those tough days that you do feel like you want to give up.

So the ugly truth…it will be hard….the road will be long…and yes some days you will want to make up a million excuses as to why you can’t work out or why you should have that piece of cheesecake. But, if you keep making these excuses and putting off your workouts you will not get the health and fitness goals that you set for yourself! No magic powder or pill…no fancy “I saw it on TV” machine or device…no obscene “this celebrity diet” ….or any other get slim quick trick will work! You have to put in the work and you have to have confidence that you are working hard. The results will be there if you work at it!

So my tough love lesson to you….STOP making the excuses…STOP letting people influence you away from your goals….MAKE time for your workouts….MAKE time for YOURSELF! That is the most important. Your health and fitness goals are a health and fitness journey for YOU and not for anyone else!

I hope this post did not scare anyone away from wanting to get healthier and more fit…but I like to put it all out on the table and be honest and upfront! I do not want to mislead anyone to think that getting fit is going to be easy because it is not always easy! Even for someone like me! I do have my down days but I also have found ways to get back motivated and dedicated to my health and fitness goals.

If you would like more health and fitness tips please feel free to check out my health and fitness blog at infinitelifefitness.com. For daily health and fitness topic follow me on Instagram @ ms4composure.

Are You Feeling Stressed?

By Stephanie of Infinite Life Fitness

Are you feeling stressed? Bummed out all the time because of all the crazy things going on in your life? Are you feeling like some days are getting crazier and harder to handle? Well I may have a suggestion that may help you start to handle some of the stress that has been accumulating in your life.

It is that time of year!

I know that I personally know a lot of people who are stressed out with work…with school…with life in general!

There are not only physical benefits to working out! Working out has been proven to have positive emotional effects as well. Yes you may be stressed because you have a lot on your plate or your day is jammed packed with activities already. But the truth is that you need to de-clutter your life and start putting your time management skills to work! Implementing a workout is only 4% of your day!!! That means the other 96% you can spend sleeping…cooking…working…or being busy with all the other things you have going on. If you actively use that 4% of your time in a positive way I can assure you that your overall mood can be drastically improved and those busy hectic days will start to seem less and less stressful!

Looking at the Mayo Clinic ...

Exercise can help diminish your anxiety or depression! This is done by:

• Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)
• Reducing immune system chemicals that can worsen depression
• Increasing body temperature, which may have calming effects

According to the Association of Applied Sports Psychology (AASP) ...

Here are some PROVEN facts about the positive psychological benefits of exercise:

• Improved mood
• Reduced stress as well as an improved ability to cope with stress
• Improved self-esteem
• Pride in physical accomplishments
• Increased satisfaction with oneself
• Improved body image
• Increased feelings of energy
• Improved in confidence in your physical abilities
• Decreased symptoms associated with depression

It is so important to try to find the correct balance in our lives to help make the days go more smoothly. If you are a happy healthy person, it is suggested that you will be able to get the most out of your days! If you are happy you will see most things in a positive light and if you are healthy you will be able to be active and get more out of your days.

It is suggested to work out about 3 times a week (and if you can find the time you are more than welcome to work out more than 3 times a day!) If you are able to keep up a routine for a long period of time, this will make it easier for you to keep your health and fitness routines and they will become a part of your daily schedule on a long term basis. And you do not have to run 10 miles a day nor do some intense aerobics class for it to be called “exercise”. You can do a wide range of things that will get your heart beat up and gets your blood flowing! You can swim, ride a bike, jog, play sports, brisk walks, or anything that gets you up and moving for about 30 minutes!

So why not try to improve your mood and your health! Try to incorporate a health and fitness routine into your day and see if it is beneficial to you in the end.

This is Stephanie from Infinite Life Fitness. Please feel free to stop by my site for more health and fitness tips!

Food Substitutions

By Stephanie of Infinite Life Fitness

Everyone has that one favorite recipe that their mom or grandma created. Naturally that recipe is jam packed with some unhealthy things but it is your favorite dish and you cannot resist making that dish to help ease those homesick feelings.

Today…you are in luck!

I am going to share some ideas to help make some of your unhealthy recipes a little bit healthier. The reality is that everyone has their favorite dish that they like to make. But if you are able to make it a little bit healthier than it is ok for you to incorporate it into your weekly meal menu. Using healthy substitutes will allow you to greatly cut out the extra fat, sugar, sodium, and overall calorie count of your favorite meals. The trick is to make it a few times so you can figure out all the things you can substitute and still have the meal taste just as good!

Thanks to the Mayo Clinic, they have provided an easy to read chart for you to use (and also easy to copy and paste into a word document so you can print it off and post it in your kitchen!) {WEBSITE: http://www.mayoclinic.com/health/healthy-recipes/NU00585}

Your guide to ingredient substitutions for healthy recipes
If your recipe calls for this ingredient:	Try substituting this ingredient:
Bacon	Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)
Bread, white	Whole-grain bread
Bread crumbs, dry	Rolled oats or crushed bran cereal
Butter, margarine, shortening or oil in baked goods	Applesauce or prune puree for half of the called-for butter, shortening or oil; butter spreads or shortenings specially formulated for baking that don't have trans fats Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening. Also don't substitute diet, whipped or tub-style margarine for regular margarine.
Butter, margarine, shortening or oil to prevent sticking	Cooking spray or nonstick pans
Cream	Fat-free half-and-half, evaporated skim milk
Cream cheese, full fat	Fat-free or low-fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth
Eggs	Two egg whites or 1/4 cup egg substitute for each whole egg
Flour, all-purpose (plain)	Whole-wheat flour for half of the called-for all-purpose flour in baked goods Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins.
Fruit canned in heavy syrup	Fruit canned in its own juices or in water, or fresh fruit
Ground beef	Extra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to the product)
Lettuce, iceberg	Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress
Mayonnaise	Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise
Meat as the main ingredient	Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews
Milk, evaporated	Evaporated skim milk
Milk, whole	Reduced-fat or fat-free milk
Oil-based marinades	Wine, balsamic vinegar, fruit juice or fat-free broth
Pasta, enriched (white)	Whole-wheat pasta
Rice, white	Brown rice, wild rice, bulgur or pearl barley
Salad dressing	Fat-free or reduced-calorie dressing or flavored vinegars
Seasoning salt, such as garlic salt, celery salt or onion salt	Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions
Soups, creamed	Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents
Soups, sauces, dressings, crackers, or canned meat, fish or vegetables	Low-sodium or reduced-sodium versions
Sour cream, full fat	Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt
Soy sauce	Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce
Sugar	In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg or cinnamon
Syrup	Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup
Table salt	Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends
Yogurt, fruit-flavored	Plain yogurt with fresh fruit slices

Here are some other options that were not listed above:

USE: Mini Chocolate Chips
DO NOT use: Chocolate Chip Chunks!
{Image Source}

Having the little chocolate chips means that you will still get the sweet chocolate taste with every bite, BUT with not as much chocolate in the overall dish. This will help cut out calories and you can also try to use fine dark chocolate as a substitute to help cut back the calorie count as well.

USE: Reduced-Fat Cheese
DO NOT use: Regular cheese
{Image Source}

Also make sure the cheese is low in sodium as well! This will help you cut calorie and cholesterol that is in the original recipe.

Be sure to look at your recipes before you get in the kitchen and you are ready to cook! The worst feeling is to have all but ONE ingredient that you need to cook a meal. Like stated before, substituting some of the above items with your favorite recipe will allow you to enjoy it but with less calories and it will make it a healthier option for you as well.

This is Stephanie from Infinite Life Fitness; please feel free to stop by my site for more health and fitness tips!