30 Day Burpee Challenge By 30 Day Fitness Team

30 Day Burpee Challenge

By 30 Day Fitness Team

I found this awesome 30 day challenge from 30 day fitness challenges

Take up this 30 Day Burpee Challenge this month and tone up and boost your leg, butt, core muscles and body strength to the max.

This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

The challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

You only have to do the amount of time shown on the challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30dayfitness

How to Do the Perfect Plank

From www.greatist.com

Nicole McDermott

@nicmcdermott

October 14, 2013

Planking, (no, not that bizarre Internet craze) is a simple but effective total-body exercise. Holding the body (light as a feather) stiff as a board develops strength primarily in the core — the muscles that connect the upper and lower body — as well as the shoulders, arms, and glutes.

This static exercise — meaning the body stays in one position for the entirety of the move — is especially awesome because it requires no equipment and can be performed just about anywhere (well, use your judgment). Find out how to perfect your plank with this guide. We also included fixes to some of the most common plank mistakes.

THE BASICS

Photo by Kim Venti

1. Plant the hands directly under the shoulders (slightly wider than shoulder width apart) like you’re about to do a push-up.

2. Ground the toes into the floor and squeeze the glutes to stabilize the bottom half of the body. The legs should be working in the move too, careful not to lock the knees to hyperextension. 

3. Neutralize the neck and spine by looking at the floor about a foot in front of the hands. The head should be in line with the back.

4. Hold the position for 20 seconds to start out. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.

Variations
 

Forearm Plank

Photo by Kim Venti

This variation, also one of the most common ways to plank, is slightly easier than holding the body up with just the hands. Place the forearms on the ground with the elbows aligned below the shoulders and arms parallel to the body at about shoulder-width distance. If flat palms bother the wrists, close the hands into fists or hold them in a prayer position. (Note: Any of the following plank variations can be performed with straight arms or in a forearm position.)  

Knee Plank

Photo by Kim Venti

This plank is noticeably easier to hold than the traditional straight-arm plank, but it’s great for beginners to concentrate on form. By resting the knees on the ground, there’s less stress on the lower back. If knees feel uncomfortable, roll up a sticky mat to rest them on. 

Side Plank

Photo by Kim Venti

This variation better engages the obliques, or the side muscles of the core, than a standard plank. Lie on one side with the legs stacked on top of one another then prop the body up on the hand or elbow with feet stacked. Modify the position by raising the opposing arm or leg (or both!) in the air to make the plank more difficult, or make the move easier by crossing the upper leg in front of the body for additional support.

Single Leg Plank

By removing one point of contact from the ground (your foot), this variation increases the demand on the core. Position the body into a basic plank, then lift one leg toward the ceiling (as far as feels comfortable, without compromising the back). Keep the hips parallel to the floor, then alternate legs.

Swiss Ball Plank

Photo by Kim Venti

Up the intensity with a swiss ball! Stabilizing the body on an unstable ball adds a balancing component to the move, increasing the demand on the core. Follow the same steps for a normal plank but instead place the hands or the forearms on the ball, directly under the shoulders.

The Most Common Mistakes and How to Fix Them

The Mistake: Collapsing the lower back.
The Fix: Instead of compromising the lower back by dipping the bum, engage the core by imagining your belly button drawing in toward the spine. This will help keep the torso flat, and in turn, the spine safe. If you want to get super technical, have a friend gently place a broomstick or yardstick on your back — the top of the stick should make contact with the head, and the bottom of the stick should rest between the buttocks. The stick should also make contact right between the shoulder blades for proper alignment.

The Mistake: Reaching the butt to the sky.
The Fix: Planks aren’t supposed to look like a downward dog. To really get the core working the way it should in he plank position, keep the back flat enough so the abs feel engaged from top (right below the sternum) to bottom (directly below the belt). But of course, don’t dip the tush too far toward the ground.

The Mistake: Letting the Head Drop
The Fix: While the focus may be on keeping the hips, butt, and back in the proper position, form isn’t all about the core and the lower body in this move. It’s important to think of the head and neck as an extension of the back. Keep eyes on the floor about a foot in front of the hands to neutralize the neck.

The Mistake: Forgetting to breathe.
The Fix: It’s human nature to hold your breath when in a strenuous position for a period of time. But breathing is especially important because holding it for too long can bring on dizziness or nausea, which is especially dangerous for those with blood pressure issues.

The Mistake: Focusing too much on the stopwatch.
The Fix: Quality trumps a ticking stopwatch when it comes to the plank. When your form begins to suffer, it’s time to call it quits. If the back begins to bow or the shoulders start to sink in, take a break.

How to Do the Perfect Burpee

From www.Greatist.com

Sally Tamarkin

@sallyt

May 12, 2014

The burpee has been around since 1939, when Royal H. Burpee invented the bodyweight movement as a quick, simple way of administering fitness tests and included it in his thesis for a doctorate in applied physiology from Columbia University. Over the last 75 years, the burpee has evolved from its original incarnation—a four-count movement to be performed four times in a row in order to evaluate fitness—to its current version: a six-count movement that includes three jumps, a couple squats, a push-up, and a not insignificant amount of torment.

No Muscle Left Behind

It’s difficult to think of another bodyweight movement as demanding as the burpee. To understand why, consider that the burpee requires a squat, a jump, a push-up, another jump, a squat, and yet another explosive jump. A full-body movement, the burpee calls on just about every major muscle group, so every part of you is working darn hard to bang out just one rep. Plus, as Greatist Expert Eugene Babenkoexplains, “20 burpees equates to more than 20 air squats, 20 push-ups, and 20 jumping jacks,” taking “the body through a very full range of motion requiring a lot of oxygen in a short period of time.” In other words, doing just a single burpee requires a ton of movement and places huge demands on the burpee-doer’s cardiovascular fitness.

CrossFit coach and nutritionist Erica Giovinazzo, MS, RD says that burpees make such a good conditioning tool because they not only require use of the whole body, but also take the exerciser through multiple planes: “If I were to run, or row, or even do something like jumping jacks or jump rope, I'm pretty much staying in one spot, or just moving straight ahead. A burpee makes you go up and down and up and down. This increases the heart rate dramatically” (This also might explain why there are so many anecdotal reports about the miseries of burpees.).

There’s no doubt that burpees are intense—and that’s a good thing. Studies have shown that when it comes to exercise, intensity matters: The more intense the movement, the greater the post-exercise elevation in metabolism and improved cardiovascular health [1] [2].

Now that we’ve promised you the conditioning tool to end all conditioning tools, it’s time to get to it. No more procrastinating; let’s get down to burpees.

How to Do the Perfect Burpee: YMMV (Your Misery May Vary)

Burpees come in all kinds of variations—some coaches or gyms may require a push-up; others won’t mind if you modify the movement by skipping the push-up altogether or substituting walking your feet forward and backward one-by-one rather than jumping them up and back. But here are the six movements of the burpee as it is most commonly done:

1. Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.
2. Jump both feet back so that you’re now in plank position.
3. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier.
4. Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out)—your choice).
5. Jump the feet back in toward the hands.
6. Explosively jump into the air, reaching your arms straight overhead.

Burpees on Burpees on Burpess

So now you know how to do a single burpee. But where does that leave you in a workout that requires several reps in a row? Or 100? Or—gasp—a mile of them? Take it from CrossFit coach Erica Giovinazzo, who does plenty of burpees and programs them for her athletes. Here are her five favorite tips for getting through a burpee-heavy workout, in her own words.

1. Don't rest. Pace. If you stop [in the middle of your reps], it only takes longer to get going again. Most people need to stop because they’re going too fast, but the best thing you can do if you’re doing a lot of repetitions is to go "slow" and steady: Pick a pace you can maintain for however many burpees you need to do, and don't stop. So if you only have to do five to 10 burpees, you can go a little faster. But if you’re doing 50 burpees, go slower so you can maintain a consistent pace.

2. Feet go before hands. If you want to take a second off of your burpee, shoot your legs back before your hands hit the ground. When most of us first learn a burpee, we usually learn that our hands should hit the ground before we jump our feet back. But once you understand that basic movement, you can shoot your feet back before your hands land on the ground.

3. Turn on robot mode. When you have a lot of burpees to do...stop thinking about how man burpees you have to do. Just go into robot mode. Approach each small movement one at a time: "drop to the floor," "feet back," "jump up," etc., and repeat. Just slip into auto-pilot and keep counting. Thinking ahead too much gets you freaked out about how many you have left to do. Just keep moving and focusing on one movement at a time.

4. Breathe! As much as you can, try to get into a rhythm with your breathing. Experiment with what works for you, recognizing that as you get more out of breath your rhythm will change slightly. But always try to keep your breathing as steady as possible.

5. Avoid common faults. Many people fall prey to two faults. The first is arching the back to come out of the burpee, as if they were doing an upward dog pose. This can to an aching lower back. The second fault is losing range of motion. The chest should touch the floor, not just the belly button or pelvis. The hips need to open up all the way at the top when you jump. Try looking straight ahead as you stand up and jump— this can help you to remember to open your hips.

Now that you've perfected your burpees, are you ready for this challenge?? 

Motivation Monday – 30 Reasons to Exercise

Pecan Cinnamon Roll Shakeology

"Take control, thrive, live and let the body heal! Eating whole, healthy plant based foods daily is
the first step to success." - Darin Olien, Shakeology Ingredient Hunter

Studies have shown that people who start the day with a protein-rich breakfast consume 200
fewer calories per day. Part of this reason is because the amino acids help dull hunger, leaving
you feeling fuller for longer! Shakeology has a whopping 15 grams of protein so drink
Shakeology in the AM if you're looking to lose weight!

"What daily healthy intake are you doing for your body? I personally like Shakeology." - Brett
Hoebel, Celebrity trainer on The Biggest Loser and creator of RevAbs.

Indulge...the healthy way!

Pecan Cinnamon Roll Shakeology:
1 scoop Chocolate Shakeology
1/2 tsp cinnamon
1/2 tsp vanilla extract
8 pecan halves
1 cup almond milk
Ice to taste

NEW P90...Simpler Workouts for Extreme Results.

17 Snacks That Power Up Weight Loss

17 Snacks That Power Up Weight Loss

Click here for: Kale Chips

Click here for:  Fruit And Spice Steel-Cut Oatmeal

Click here for:  Mashed Avocado Snack

Click here for:  Spice Roasted Nuts

Click here for:  Mixed Berry Ice Pops

Click here for:  Raspberry-Apple Smoothie

Click here for:  Carrot Muffins

Click here for:  Texas “Caviar”

Click here for:  Skinny Crab-Deviled Eggs

Click here for:  Cheesy Lemon-Pepper Dip

Click here for:  Caprese Stacks

Click here for:  Slim Calm Sexy Squares

Click here for:  Vegetables with Almond Butter Dipping Sauce

Click here for:  Spicy Yogurt Dip and Veggies

Click here for: Strawberry Shortcake Smoothie

Click here for:  Gazpacho

Click here for:  Sesame Squares

Sesame Squares

Sesame Squares

As an extra health tweak, use a peanut butter that's high in omega-3 fatty acids.

SERVINGS: 32 

⅓ c honey
⅓ c peanut butter
¾ c nonfat dry milk
¾ c sesame seeds
¼ c raisins
¼ c shredded coconut

1. COMBINE combine the honey, peanut butter, dry milk, sesame seeds, raisins, and coconut in a large bowl.
2. SPREAD the mixture into an 8 × 8-inch baking pan and refrigerate for 4 hours.
3. CUT into 1-inch squares.

NUTRITION (per square) 58 cal, 1 g pro, 6 g carb, 3 g fat, 1 g sat fat, 0 g dietary fiber 24 mg sodium, 5 g sugars

Recipe from Rodale Whole Foods Cookbook, (published by Rodale, which publishes Prevention).

Gazpacho

Gazpacho

This liquid salad offers up tons of veggies, and it’s easy to take to work in a thermos. 

SERVINGS: 1

2 cups grape tomatoes, halved
2 Tbsp chopped celery
2 Tbsp chopped red bell pepper
2 Tbsp chopped onion
2 Tbsp chopped cucumber with skin
1 Tbsp chopped cilantro
2 Tbsp ground flaxseed
Wedge of lime
Pinch of salt
1 c ice water, divided
Hot sauce

1. COMBINE in a blender or food processor the tomatoes, celery, bell pepper, onion, cucumber, cilantro, flaxseed, squeeze of lime juice, salt, and ¼ cup of the water.
2. PULSE for 1 to 2 minutes, or until the mixture is finely chopped.
3. ADD up to ¼ cup more water and pulse to combine.
4. SEASON to taste with the hot sauce.

NUTRITION (per serving) 348 cal, 93 IU vitamin D, 396 mg calcium, 17 g pro, 36 g carb, 14 g fat, 2 g sat fat, 619 mg sodium, 9 g fiber

Recipe from The 7-Day Slim Down by Alisa Bowman with the editors of Women’s Health,(published by Rodale, which publishes Prevention). 

Spicy Yogurt Dip and Veggies

Spicy Yogurt Dip and Veggies

If you like your dips more on the savory side, you'll love this dip that uses yogurt and seasonings to spice things up.

SERVINGS: 8

32 oz fat-free plain yogurt
Garlic powder to taste
Onion powder to taste
Seasoned salt to taste
Cut-up fresh veggies

1. LINE a strainer with a coffee filter or white paper towel. Place the strainer over a bowl (this catches the liquid that will drain off the yogurt). Spoon the yogurt into the filter-lined strainer.
2. COVER and refrigerate for 8 hours or overnight. This process yields about 16 ounces of yogurt cheese.
3. SEASON the cheese lightly with the seasonings suggested above, or add freshly chopped herbs such as parsley, rosemary or thyme. Use as dip for fresh vegetables.

NUTRITION (per serving) (¼ cup yogurt dip ) 34 cal, 4 g pro, 5 g carb, 0 g fat, 0 g sat fat, 1 g dietary fiber, 85 mg sodium

Recipe from The 17-Day Diet by Mike Moreno, MD, (published by Rodale, which publishes Prevention).

Vegetables with Almond Butter Dipping Sauce

Vegetables with Almond Butter Dipping Sauce

Elevate your usual veggie and dip approach with this combo that's on the sweeter side.

SERVINGS: 1

4 tsp almond butter
1 Tbsp orange juice
1 tsp rice vinegar
2 tsp peanuts
2 c sliced cucumber, 1 c sliced bell pepper, or ¾ c baby carrots

In a bowl, combine the almond butter, juice, and vinegar and stir until smooth. Top with the peanuts. Dip the veggies in the sauce.

NUTRITION (per serving) 200 cal, 8 g pro, 15 g carb, 14 g fat, 3 g sat fat, 3 g fiber, 105 mg sodium

Recipe from Turn Up Your Fat Burn by Alyssa Shaffer and the editors of Prevention, (published by Rodale, which publishes Prevention).

Slim Calm Sexy Squares

Slim Calm Sexy Squares

Bake these over the weekend for grab-and-go snacks for your work week.

SERVINGS: 8

2 c old-fashioned rolled oats
¼ c ground flaxseed
¾ tsp ground cinnamon
¼ tsp ground cloves
¼ tsp salt
½ c almond butter
¼ c honey
1 tsp vanilla extract
½ c finely chopped and pitted Medjool dates
½ c dried cherries or goji berries

1. PREHEAT the oven to 350°F. Coat an 8" x 8" pan with canola oil cooking spray.
2. COMBINE the oats, flaxseed meal, cinnamon, cloves, and salt in a large bowl.
3. COMBINE the almond butter, honey, and vanilla in a small bowl. Add to the dry ingredients and stir to combine. Stir in the dates and cherries until well combined.
4. PRESS the mixture firmly into the prepared pan.
5. BAKE for 25 minutes, or until the edges are browned. Let it cool completely before cutting into eight bars.
6. STORE in an airtight container.

NUTRITION (per serving) 276 cal, 8 g protein 38 g carb, 11 g fat, 1 g sat fat, 7 g dietary fiber, 111 mg sodium, 18 g sugars

Recipe from Slim Calm Sexy Dietby Keri Glassman, MS, RD, CDN, (published by Rodale, which publishes Prevention).

Caprese Stacks

Caprese Stacks

Choose beautiful, ripe tomatoes and fragrant, fresh basil for this satisfying snack. These also make a nice lunch when accompanied with a bowl of soup.

SERVINGS: 2

2 light (100-calorie) English muffins, split
1 medium tomato, cut into 8 thin slices
4 tsp sun-dried tomato bruschetta spread
4 slices (1 ounce each) fresh mozzarella cheese
¼ c fresh basil

1. PREHEAT the broiler. Toast the English muffins until lightly browned and quite crispy.
2. PUT the toasted muffin halves on a baking sheet. Place 2 slices of tomato on each. Top each with one teaspoon of the bruschetta spread and one slice of cheese.
3. BROIL the muffins for 3 to 5 minutes, or until the cheese is melted and starting to bubble. Garnish each muffin stack with fresh basil. Serve hot.

NUTRITION (per serving) (1 serving = 2 stacks) 280 cal, 15 g total fat, 8 g sat fat, 420 mg sodium, 27 g carb, 9 g fiber, 17 g pro, 40% calcium

Recipe from 400-Calorie Fix Cookbook by Liz Vaccariello with Mindy Mermann, RD, (published by Rodale, which publishes Prevention).

Cheesy Lemon-Pepper Dip

There's nothing like a dash of lemon-pepper to take cottage cheese to a level of flavor. Sometimes a shake of the wrist with a zippy seasoning is all you need to transform the same old snack.

SERVINGS: 1

1 c fat-free cottage cheese
½ tsp salt-free lemon-pepper seasoning
½ c baby carrots
½ c snow peas

Stir together the cottage cheese and lemon-pepper seasoning in a medium bowl. Serve with the carrots and snow peas for dipping.

NUTRITION (per serving) 140 cal, 17 g pro, 18 g carb, 0 g total fat, 0 g sat fat, 2 g fiber, 510 mg sodium

Recipe from The Belly Melt Dietfrom the editors of Prevention,(published by Rodale, which publishes Prevention)

Skinny Crab-Deviled Eggs

Skinny Crab-Deviled Eggs

These eggs make great little finger foods to  take to your next luncheon or party. For optimal nutrition and taste, use Kraft Mayo with Olive Oil instead of traditional mayonnaise. Not a crab lover? You can swap out all the ingredients hummus; simply hollow out the hard-boiled eggs and fill them with your favorite flavored hummus. 

SERVINGS: 8

4 large hard-boiled eggs
4 tsp mayonnaise
1 tsp Dijon mustard
1 Tbsp chopped green onions
¼ c lump crabmeat, shells removed

1. CUT the eggs lengthwise.
2. REMOVE the yolks and place them in a mixing bowl.
3. MASH with a fork and stir in the mayonnaise and mustard.
4. FOLD in the green onion.
5. SPOON about a tablespoon of the mixture into each egg white half and top with the crab-meat.

NUTRITION (per serving) 52 cal, 4 g pro, 1 g carb, 4 g fat, 0 g fiber, 80 mg sodium

Recipe from Six Weeks To Skinny Jeans by Amy Cotta, (published by Rodale, which publishes Prevention). 

Texas “Caviar”

Texas “Caviar”

Black-eyed peas are rich in complex carbs, which play an important role in keeping blood sugar levels steady.

SERVINGS: 4

¼ c olive oil
2 Tbsp apple cider vinegar
1 clove garlic, minced
¼ tsp salt
1 can (15 oz) unsalted black-eyed peas, rinsed and drained
1 green bell pepper, chopped
¼ c roasted red pepper strips, drained
½ small red onion, finely chopped
2 gluten-free brown rice tortillas, each cut into 8 wedges

1. WHISK together the oil, vinegar, garlic, and salt in a large bowl. Stir in the black-eyed peas, bell pepper, red pepper, and onion.
2. COVER and chill for at least 2 hours, or until ready to serve.
3. PREHEAT the oven to 400°F. Place the tortilla wedges on a large baking sheet and lightly coat them with cooking spray.
4. BAKE for 6 to 8 minutes, or until lightly toasted. Serve with the black-eyed pea mixture.

NUTRITION (per serving) 249 cal, 5 g pro, 24 g carb, 15 g total fat, 2 g sat fat, 4 g fiber, 317 mg sodium

Recipe from Flat Belly Diet Gluten-Free Cookbook from the editors of Prevention, (published by Rodale, which publishes Prevention). 

Carrot Muffins

Carrot Muffins

If you’re looking for some wheat-free options when it comes to snacks, these muffins work great. The carrots provide beta-carotene, and the flaxseeds offer up a near-zero carbohydrate source of fiber. The pecans give the muffins some crunch, while the spices and orange peel add zing. 

SERVINGS: 12

1½ c almond meal/flour
1 c chopped pecans
½ c ground golden flaxseeds
2 tsp ground cinnamon
1 ½ tsp baking powder
1 tsp baking soda
1 tsp ground nutmeg
½ tsp ground cloves
½ tsp sea salt
1 c shredded carrots
2 Tbsp orange peel
½ c raisins (optional)
2 eggs, separated
½ c xylitol or ¼ tsp liquid stevia or to desired sweetness
½ c sour cream or coconut milk
¼ c coconut oil, extra-light olive oil, or butter, melted
½ c applesauce
¼ tsp cream of tartar

1. PREHEAT the oven to 350°F. Place paper liners in a 12-cup muffin pan or grease the cups.

2. STIR together the almond meal/flour, pecans, flaxseeds, cinnamon, baking powder, baking soda, nutmeg, cloves, and salt in a large bowl. Stir in the carrots, orange peel, and raisins (if using).

3. WHISK together the egg yolks, xylitol or stevia, sour cream or coconut milk, oil or butter, and applesauce in a medium bowl.

4. BEAT the egg whites and cream of tartar with an electric mixer in a large bowl until stiff peaks form. Gently fold the beaten whites into the egg yolk mixture until combined. Fold egg mixture into the flour mixture until well combined.

5. DIVIDE the batter among the muffin cups, filling each about half full. Bake for 40 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool in the pan on a rack for 5 minutes. Remove from the pan and cool completely on the rack.

NUTRITION (per muffin) 248 cal, 6 g pro, 9 g carb, 22 g total fat, 6 g sat fat, 5 g fiber, 255 mg sodium

Recipe from Wheat Belly Cookbook by William Davis, MD, (published by Rodale, which publishes Prevention). 

Mixed Berry Ice Pops

Mixed Berry Ice Pops

Unlike the ice pops you probably had as a kid, these aren’t full of sugar and artificial color and flavorings.

SERVINGS: 6

⅔ c blueberries
30 small fresh mint leaves
1 ⅓ c raspberries
1 ½ c seltzer
2 Tbsp light floral honey, such as acacia
2 Tbsp fresh lemon juice

1. LAYER the blueberries, mint, and raspberries evenly in 6 ice pop molds.
2. COMBINE the seltzer, honey, and lemon juice in a 2-cup measuring cup, stirring gently until the honey dissolves. Very slowly pour the mixture over the berries and mint. (Leave about ½ inch of space at the top of each mold to allow for expansion during freezing. Adjust the amount of liquid you use accordingly.) Insert handles or sticks into the molds.
3. FREEZE for at least 4 hours before serving.

NUTRITION (per serving) 46 cal, <1 g pro, 12 g carbs, 2 g fiber, 0 g fat, 0 g sat fat, 0 mg sodium

Recipe from What Doctors Eat by Tasneem Bhatia, MD, and the editors of Prevention, (published by Rodale, which publishes Prevention). 

Spice Roasted Nuts

Spice Roasted Nuts

Toasting nuts awakens and deepens their natural flavor, plus it allows you to customize them with your own favorite spice mixtures. Here are four reliable routes to take. Each version makes 4 servings.

Chili Almonds
⅛ tsp chili powder + ⅛ tsp cayenne pepper + salt + 1 c whole unpeeled almonds
NUTRITION (per serving) 116 cal, 11 g fat, 2 g sat fat, 20 mg sodium, 2 g fiber

Curried Cashews
1 tsp curry powder + 1 c unsalted cashews
NUTRITION (per serving) 111 cal, 9 g fat, 2 g sat fat, 3 mg sodium, 1 g fiber

Five-Spice Peanuts
½ tsp Chinese five-spice powder + 1 c salted peanuts
NUTRITION (per serving) 120 cal, 11 g fat, 2 g sat fat, 11 mg sodium, 1 g fiber

Cocoa Pecans
½ Tbsp cocoa powder + 1/4 tsp ground cinnamon + 2 Tbsp sugar + 1 c pecan halves
NUTRITION (per serving) 128 cal, 12 g fat, 2 g sat.fat, 150 mg sodium, 1 g fiber

1. PREHEAT the oven to 400°F.
2. HEAT 1 Tbsp butter and the appropriate spices in a small saucepan.
3. STIR in the nuts, then spread them on a baking sheet.
4. ROAST for 10 to 12 minutes, until very fragrant and warm, but not overly toasted.

Recipe from The 8-Hour Diet by David Zinczenko with Peter Moore (published by Rodale, which publishes Prevention).

Mashed Avocado Snack

Mashed Avocado Snack

If you love guacamole, give this super quick spread a try. This delicious pineapple-avocado combination is something new and different. (And get more tasty ideas with these 25 Things You Can Do With Avocado.)

TOTAL TIME: 5 minutes
SERVINGS: 1

¼ avocado, mashed
¼ c chopped fresh or canned, drained, juice-packed crushed pineapple
½ tsp hot-pepper sauce
Pinch of salt
2 multigrain Wasa crisp breads

Mix the avocado, pineapple, hot-pepper sauce, and salt, and spead over the crisp breads.

NUTRITION (per serving) 161 cal, 3 g pro, 26 g carb, 6 g fat, 1 g sat fat, 0 mg cholesterol, 254 mg sodium, 7 g fiber.

Recipe from Flat Belly Diet! Cookbook by Liz Vaccariello with Cynthia Sass, MPH, RD, (published by Rodale, which publishes Prevention).

Fruit And Spice Steel-Cut Oatmeal

Fruit And Spice Steel-Cut Oatmeal

Oatmeal is only for breakfast you say? We say you can throw a serving into a container and eat it as a fiber-rich snack later at work. And with these steel-cut oats, you can make this ahead of time and keep in your fridge for portioning out.

SERVINGS: 4

¾ c steel-cut oats
1 large tart cooking apple (8 oz) chopped + additional for garnish
¼ c chopped dates or dried figs
3 Tbsp honey
1 tsp pumpkin pie spice
½ tsp ground ginger
1% milk (optional)

1. BRING 2½ cups water to a boil in a medium saucepan. Stir in oats and ⅛ tsp salt and bring to a bare simmer. Cook 15 minutes, stirring occasionally.
2. STIR in apple, dates, honey, pumpkin pie spice, and ginger. Return to a bare simmer and cook, covered, until oats are tender but still have a slight bite to them, about 15 minutes longer.
3. STIR in milk (if using) and garnish with additional chopped apple if you like.

NUTRITION (per serving) 217 cal, 5 g pro, 49 g carb, 5 g fiber, 2 g fat, 0.5 g sat fat, 79 mg sodium

Recipe from Special Weight Loss Edition from the editors ofPrevention.

Kale Chips

Kale chips are a super-nutritious stand-in for potato chips or crackers—and so delicious!

SERVINGS: 4

1 bunch of kale, washed, cut into 2” pieces with ribs removed (about 3 cups)
1 Tbsp olive oil
½ tsp salt

1. PREHEAT the oven to 325° F.
2. TOSS the kale with the olive oil and salt.
3. PLACE on a baking sheet. Bake for 10 to 15 minutes, mixing once half-way through. The kale should be crispy, not browned.

NUTRITION (per serving) 51 cal, 1 g pro, 4 g carb, 4 g total fat, 1 g sat fat, 1 g fiber, 330 mg sodium.

Recipe from The Hunger Fix by Pam Peeke, MD, MPH, FACP, (published by Rodale, which publishes Prevention). 

It's your turn. Get in amazing shape...and keep it that way.

Limited-Time Savings! NEW P90...Simpler Workouts for Extreme Results.
Limted-Time Savings! NEW P90

"Even I DON'T want to do an extreme workout all the time. The body simply isn't made to sustain that 365 days a year. But, if you're anything like me, you do want to stay in incredible shape all the time.  So I studied every routine I'd ever made over the past 20 years—isolated the moves that delivered maximum results while putting minimum stress on the body—and I developed 10 all-new workouts designed to give you extreme results without the agony of an extreme workout.  Sounds too good to be true? I began to think so, too! And then I saw the results..."

It's your turn. Get in amazing shape...and keep it that way.