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Recommended Daily Water & Fiber Intake for men and women

Recommended Daily Water Intake Men should consume 3 liters (or about 13 cups) Women should consume 2.2 liters (or about 9 cups) of water per day. Individuals trying to lose weight should drink an extra 8 ounces (or 1 cup) of water for every 25 pounds that they are trying to lose.  Recommended Daily Fiber Intake38 grams per day for men 

Italian Quick Chicken

Ingredients:Chicken Breasts cut in halfmushroomsfresh spinachcan of diced tomatoesdiced sweet onion Mix all ingredients together in a saucepan, place lid on top, and heat on medium high heat for 30-45 minutes. 

Baked Carrots and Zucchini Fries

Another healthy alternative to fries. You can really use any vegetable..they get a crunchy outside and soft center! ingredients:Full carrotsFull zucchinisea saltonion salt Directions:1. Preheat oven to 400*2. Slice veggies to make them look like thick steak fries 3. spray baking sheet with olive oil spray4. layer veggies on baking sheet.5. sprinkle with salt and onion salt.6. Bake for 30-45 minutes.

Spinach & Mushroom Quiche

Every Christmas morning my husband and I have Spinach & Mushroom Quiche. I like using a graham cracker crust for a special treat...but feel free to use any type of crust you prefer! So here is my recipe... ingredients:9-inch graham cracker crust1/4 cup chopped sweet onion1 cup chopped fresh spinach1/4 cup chopped sliced mushrooms1 egg1 cup egg whites2 tbsp whole wheat flour1 cup shredded low-fat chedder cheese1/4 cup 1% milk Directions:1. Saute onions, spinach, and mushrooms.

Merry Christmas 2012!!

Does Success Have A Color

To be successful, think of yourself as successful.

Motivation at a time like this?

 You have work, baking, shopping for the holidays, parties- oh and at some point the kids gotta eat and mama needs to clean something, right? So during the holidays, what happens to your fitness? It can easily end up on the bottom of that list of “to do’s”.It’s a vicious cycle- you don’t have time to work out- you eat a little crappy. You start to feel low energy, lethargic even. It’s cold outside and dark when you wake up- who wants to leave the house on a cold dark morning to go to the gym?

My Mom and I had the opportunity to give a collaborative fitness interview on FTNS.co this past week.  A mother of two, my mom later became a successful Real Estate broker and business owner, recently a collegiate instructor, and soon graduate of a Masters program; she is an inspiration to her friends and family. 

Fresh look at Resolutions

 Habits and the behaviors that accompany them are like a river that over time creates a chasm through rock, eventually forming a canyon of esteemable size.  Over many repetitions , they grease the groove, and if one is not mindful, the element of choice and awareness can be far removed from the behavioirs at hand.  This makes sense in that repeated behaviors allow humans to conserve brain energy, operating on "auto-pilot", as it were.  

Finally Fit's Essential Vitamins and Minerals List for Women

Vitamins and Minerals Women need to be very careful throughout their lives to reduce their sodium, sugar and unhealthy fat intake; if they do not, they will put themselves at risk for osteoporosis later in life. Consumption of bone-building nutrients along with a regular, daily exercise program will greatly help women ward off brittle bones and other diseases. Finally Fit’s Bone-Building Food List: 
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