Egg n' Muffin

Whole wheat English muffin
1 egg yolk
2 egg whites
1 slice turkey bacon
1 Laughing Cow Cheese Wedge®

- Toast English muffin to your liking (low calorie, high fiber)
- Cook eggs on stove top
-Wrap 1 piece of turkey bacon in a paper towel and microwave for 1 minute
-Assemble eggs, bacon, and cheese wedge on your English Muffin and enjoy :)

Comming Soon!

The results of the survey will be released soon.  If you haven't taken the survey yet - go to:
http://kerifit.com/Survey.html

What fitness tips really work?

"Motivation is what gets you started, habit is what keeps you going." J. Ryuh

Step #1- Identify your goal. Some goal suggestions are:
1- Loose weight
2- Lower Blood Pressure
3- Deal with stress better
4- Tone up
5- Fit in your favorite pair of jeans
6- Feel fit and healthy
7- Feel more energy
8- Increase flexibility
9- Better self esteem
10-Help relieve joint pain

When picking your goal to begin your fitness journey it’s important to point out
that your goal needs to be more powerful and meaningful to you so you are able
to change your current habits.

Step #2- Write it down. You are 2x more likely to reach your goal when you take
the time to write down what you eat and what exercises you have completed.

A study done by Kaiser’s Center for Health Research involving 1,700 participants
showed that in a 6 month period of time almost 70% of all participants lost weight.
Those who did not write it down lost around 9 pounds. Those who did write it
down lost up to 20 pounds!

Some people find it hard to keep track of their daily activity. Choose what works
best for you, there are apps, journals, body bugs, and many other alternatives to
help you achieve your goals.


Resource:  Writing down every morsel doubles weight loss By Steve Mitchell

Have You Signed Up Yet?

 The Spring 7 Day Slim Down Challenge grocery list and meal plan 

has officially been sent to your email.  

  If you would like to be apart of the challenge sign up now @ kerifit.com

Perfectly Peach Protein Shake :)

I first tried this recipe in the summer when Utah peaches were in season.  I think this protein shake is perfectly peach, and I hope you do to!

1/2 cup fat free cottage cheese
2 tbs vanilla protein powder
3/4 cup water
2 tbs old fashioned oats
1 peach (fresh or frozen)
1/2 tsp butter extract
1/2 tsp cinnamon
1 tbs stevia (or to taste)
11 ice cubes


This would be a great breakfast option for our Spring 7 Day Slim Down Challenge.  Don't forget to sign up it starts April 1st!

Ahhh, NUTS!

One of my favorite on the go snacks:

1 apple
12 almonds
1 bottle of water

We are all busy
     and we don't always know where our day will take us. 
                So take this snack with you so you are prepared!

It has saved me many times!

The Spring 7 Day Slim Down Challenge will include:

• Grocery list
• Meal plan
• Goal section
• Measurements
• Pre/Post Weight
• Support
• Motivational emails
     -Motivation Monday
     -Toning Tuesday
     -Wonder Woman / Man Wednesday
     -Thirsty Thursday
     -Fun Friday
     -Sweaty Saturday
     -Significant Sunday

*You do not have to live in Coalville to be apart of this challenge.  You can be apart of this online.
Sign up at kerifit.com!

Please invite anyone who would like to join you in this challenge!

Is there something else you would like to have for the challenge?

Leave a comment below :)

Do you sit more than 6 hours a day?

BY KERI MCWHIRTER

New research shows that even if you work out every day, you still need moderate activity throughout the day. For those who sit for more than 6 hours a day, it is shown to put you at greater risk for heart disease, type 2 diabetes and premature death.

Advantages of moving

Getting up and moving around helps burn more calories. Standing an extra hour a day will burn 50 calories. That is 350 extra calories a week, 1400 calories a month and around 5 pounds a year in weight loss.

Along with the additional calorie burn, the health benefits include: lower cholesterol, stronger heart, lower risk of type 2 diabetes and the added benefit of a more positive attitude thanks to the increase in dopamine.

How to get more physical activity throughout the day

• Take the stairs, not the elevator
• Visit a co-worker in person instead of sending that email
• Stand at your desk
• Take a walk on your lunch break
• Clean up your workspace
• Wear comfortable shoes so you want to walk more
• Use hand weights at your desk
• Do some stretches

When it comes down to it

Sitting too long is not good for you, no matter your fitness level. Moving throughout the day is beneficial to your overall health.


References:
Science Daily. “Even Physically Active Women Sit Too Much, Study Finds”
International Journal of Behavioral Nutrition and Physical Activity, 2012; 9 (1): 122 DOI: 10.1186/1479-5868-9-122.
Am. J. Epidemiol. (2010) 172 (4): 419-429.

Don't forget to sign up!

The Spring 7 day Slim Down Challenge is almost here!!! Don't forget to sign up at kerifit.com.

Healthy Pizza Recipe

PIZZA DOUGH RECIPE
Makes 2 thin crust pizzas

Step 1

1 1/2 cups of water
2 1/4 teaspoons of yeast
1/2 teaspoon of honey or brown sugar

Microwave the water for 37 seconds and then stir the yeast and honey or brown sugar together. Let it sit for 10 minutes.


Step 2

1 teaspoon of sea salt
2 tablespoons of olive oil

Next stir in the sea salt and oil.


Step 3

3 1/2 cups of whole wheat flour

Add the flour and mix until it becomes dough.


Step 4

Roll the dough into a ball and place it in the bottom of a greased/non-stick sprayed bowl. Cover the bowl with a lid and let it rise for one hour.


Step 5

Roll the dough out to desired pizza shape on a greased/non-stick sprayed pan and cook for 10 minutes at 325 degrees.


Step 6

Remove the pizza and add your favorite cheese/toppings. Cook the pizza again at 425 degrees until desired condition.

ENJOY!!

SPRING 7 DAY SLIM DOWN CHALLENGE

The challenge will be sent to the email address provided.
Please invite anyone you think would be interested. 
I think this will be a lot of fun!  Are you ready? :)

Weekend Waffles

Kodiak Cakes are my favorite waffle and pancake mix. You can find them everywhere but for the best price check Costco. They not only taste good, but are good for you too! Check out the nutrition facts:

Hungry Hungry Hippo - The New Hunger Game

     

Do you remember the Hungry Hungry Hippo game?  It was a popular kids game in the 80’s and 90’s.  It was a lot of fun to play.  The goal of the game is to get as many marbles into your hippo as fast as possible.  It was a game that didn’t require a lot of thought and a fast hand.

     When you think about it, there are times when we stand in our kitchen with little to no thought and a fast hand just like the game.  Except the rules have changed. We don’t want to eat as much as we possibly can.  We want to make good choices and feel satisfied. 

So how do we outsmart this Hungry Hungry Hippo game in the kitchen and in life?  

 Here are a few tips to try:

Step #1 Sleep 

Sleep is so important.  Try to get at least 6-8 hours a night.  It will save you up to 500 calories the next day.  Not getting enough sleep is a major factor when it comes to hunger and making good food choices.

Step #2 Water

Have a glass of water… or two! Not having enough water or being dehydrated can make the body feel like it’s hungry.

Water makes you feel full and tells your brain it’s not hungry but dehydrated. 

Try to get 2 or more quarts of water a day for women and 3 or more quarts of water for men.

Step #3  Fill up on Greens

If you have tried step one and step two and you still find yourself hungry for more.  Try a healthy salad.  There are vegetables such as spinach, bell peppers, mushrooms, and other leafy green vegetables that are considered “free foods”.

We all have hungry times and it’s how we react in those times that make all the difference.  Try to remember these steps to avoid over-eating on those hungry days.

www.wikihow.com Avoid Eating When You Are Bored

www.wikihow.com Stop Being Hungry Quickly

www.huffingtonpost.com Sleeping Calories Eat Study