Reading Labels? Part #2 - Breakfast and Snack Bars

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Let's start with Special K. They make you feel special for making the "healthy" choice, right? Have you seen or purchased the Protein Snack Bar yet? Did you read the label? Only 4 grams of protein (should be way higher in my opinion if they are selling it to you as a "protein" bar, 11 grams of sugar, 110 calories per bar. Sugar (#1 ingredient) Hydrogenated (never good) Palm Kernel Oil, Cocoa "Processed" with Alkali, Corn syrup, Fructose (more sugar, different name), Sugar (seriously, I am just reading you the label), Partially Hydrogenated Soybean and Cotton Seed Oil, Molasses (more sugar), Natural and Artificial Flavors (and we learned about that in Reading Labels Part #1) and tons of other stuff. OK so there are some vitamins and whey protein. I'll give them that. But take a multi and make a whey protein shake. Next......

So your on the run and you want to grab some cereal but don't have time to make wholesome oatmeal and cinnamon. So what's the next best thing? How about cereal in a bar. Are you serious? Where do I start with this one? The filling is High Fructose Corn Syrup, Corn Syrup, Glycerin, Sugar, Natural and Artificial Flavors, Carmel Color, Red Dye #40 and a few other ingredients I am not even going to attempt to spell. (For those of you who missed previous info on HFCS: It tricks the body into not releasing insulin and leptin, two hormones your body should release when you are done eating or full. It BLOCKS your feeling of being full. HFCS does nothing to stop your grehlin, which increases the levels in your body and demands your body eat more. So the industry loves this and is putting it in everything so you will eat everything and the kitchen sink and still be hungry!) Did I mention this was just in the filling. The "cereal coating" has HIGH FRUCTOSE CORN SYRUP and SUGAR. Yay! More healthy stuff. Next.....

So Oatmeal has got to be good for you, yes? You hear all the health and fitness nuts eating it all the time. Well, I can guarantee it's not in the form of "breakfast to go." Let's start with HFCS, (second ingredient), brown sugar, and don't forget regular sugar, and Hydrogenated Corn Seed Oil and Soy Bean Oil.

So let's stop again for a minute and learn about Hydrogenated: This is created for the convenience of the food industry so junk foods (chips, cookies, crackers, and all the food you see here) can stay on the shelf longer and still be "fresh." This is created when a regular fat such as corn oil or soy bean oil are blasted with hydrogen to change the liquid into a solid. Did you know this process dramatically raises your risk of heart attacks. With 220 calories and only 4 grams protein, I would not recommend you "go" anywhere with this oatmeal.

Here's one I don't even know if I want to take time talking about. "Whole Grain" Poptarts. Really? Oh and they make Low Fat Poptarts now too. Remember, it's still filled with HFCS making your body want to eat the entire box. I am not saying these don't taste good, but we must start making wiser choices.


Ok, so here's one that I can't really rip too much. It doesn't show any Aspartame, HFCS, enriched, hydrogenated, or other code-words meaning Aspartame that I can see. All though it is still chemical laden it could be worse on this one. I am not saying run out and buy it. But I want you to become aware of labels and what you are reading/eating.




Just a simple Whey Protein added to a glass of milk, sprinkled on your oatmeal, or mixed in with other healthy cereals is the best way to go. NOW products are currently winning all kinds of awards for their products and can be found at most local health food stores. They have a full line of products to choose from.


What it all comes down to is making an educated choice and not a guess or trusting what the label tells you. If you want to be in best shape of your life and live long and healthy you have to start paying attention to labels!

FitFlop Shoe Review

Are you ready to meet the most amazing shoe your foot will ever slide into? I am so excited to bring you this review.

With previous problems with back pain and being diagnosed with scoliosis, it has been my quest to not only get fit and maintain a strong back, but to find a shoe that will keep my back in line while walking around. Not only do FitFlops do that, but they build your legs and buttocks at the same time. Their slogan: "It's the flip flop with the gym built-in. Put on a pair and you get a workout while you walk."

That is no joke. I can not only wear these around for casual grocery shopping, but I can also speed walk in them. They don't ever feel like they are going to fall off. They truly are comfortable. And when I really power walk you can feel it in places that you would not with a regular shoe. My calves and hammies feel it the entire time. With tennis shoes my feet feel somewhat claustrophobic and get hot right away when walking for long periods. These are great as your feet breaths like any other flip flop. Here's how they work:

The heel strike area of the of the FitFlop midsole is made of high density EVA to absorb maximum shock, and to speed the foot into the softer less stable mid-footbed. The mid-footbed creates a slightly unstable platform for the foot. This forces your muscles to switch on for longer to ensure balance and give your leg a workout. The mid-density toe section provides a firmer area for toe push off and faster step speed and rest for your legs between steps.


Don't worry boys, you were not left out of this one. They have a great shoe for men named Freeways. These shoes come in tan/white or black. The white shoe shown below, is the ladies version of the Freeway. This will for sure by my next pair!
For those of us who can't wear the flip flop style to work and still want to continue that leg workout during the day, there is an alternative style named the Gogh. They are made with a water repellent DuPont treated suede and the same toning technology found in the FitFlop. Slide them on and "gogh". These are available in black and brown.

On a side note, they also come packaged in a great looking shoe box and come with a red drawstring bag to store your shoes when not in use. A great added packaging feature. I hope you check out the FitFlops and give them a try. You can purchase these shoes on line or find them at a quality shoe store.

When your not in the gym, why not take the gym with you? I rate these shoes a 10!

Reading Labels?

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Are you reading the labels that come on your so called "health foods?"

I want to pick on a friend of mine at work for a moment. She has asked for help in her weight loss and I am holding nothing back in giving it to her. She was drinking Sobe's Life Water. Did you know that in the Passion Fruit Citrus there is 25 grams of sugar in just one bottle? Plus High Fructose Corn Syrup (HFCS). My co-worker was so disappointed and asked me "Why do they call it LIFE water then?" My answer: because they want you to buy it.

We have to be smarter than this when it comes to our foods by reading the labels and taking charge of what we are putting in our mouths. But Sobe isn't the only one. Gatorade has 28 grams of sugar in a 32 once bottle; Vitamin water is 32.5 grams in a 20 ounce bottle, and the oh so refreshing Pomegranate Light Green Tea from Arizona Teas (which you would think green tea and poms) has 36 grams of sugar in a 16 oz. can. The Green Tea with Honey 17 grams of sugar, the lowest but still loaded with other ingredients you can't even understand.

I have a beef with yogurt too. Almost all yogurt on the shelf has HFCS and Aspartame. I searched and searched for one without the stuff. This yogurt shown below has 14 grams of regular sugar on top Aspartame and other fake additives. Just because they tell you it's good for you and you can lose weight does not mean it's true. Have you seen the commercial with the women eating all the pie flavored yogurt and taking her clothes back to the alteration shop for smaller sizes? Did she mention she had to work out too? You can't just start eating yogurt and lose weight. But you aren't that naive, right?Now there is one yogurt that I am kind of OK with. Unfortunately it is high in sugar as well. But all organic. No HFCS or ingredients you can't read. So as there may be 24 gr. of regular sugar, there is also 8 grams of protein and only 2 gr of fat. Rachel's organic yogurts are what I recommend if you must have yogurt. But limit yourself to one a day or every other day for sugar purposes. She has really great relaxation flavors like honey and lavender and exotic flavors like pomegranate and blueberry. So as there's more sugar (real sugar) you are going to get the benefits from the great natural fruit she has to offer.

Another one that irritates me, like fingernails on a chalk board, is Coke Zero. If it doesn't have sugar, calories, or carbs, then what is it? It's not water! I searched through Wikipedia for more information on this product. Did you know the coke that comes into the United States and Canada is different than that of all other countries? Because you live in the US or Canada you get Potassium Benzoate and Potassium Citrate. Also, France gets herb extracts and we get "natural flavors".

I must break here and add the Wikipedia explanation of Natural Flavors. Just so you get a grasp on what you are eating and drinking. This is most commonly used, in high doses, in jelly, soft drinks and candies:

Although the terms "flavoring" or "flavorant" in common language denote the combined chemical sensations of taste and smell, the same terms are usually used in the fragrance and flavors industry to refer to edible chemicals and extracts that alter the flavor of food and food products through the sense of smell. Due to the high cost or unavailability of natural flavor extracts, most commercial flavorants are nature-identical, which means that they are the chemical equivalent of natural flavors but chemically synthesized rather than being extracted from the source materials.

Coke Zero also marks the soda as containing Phenylalania which is another word for Aspartame. So basically your drinking all chemicals in a plastic bottle nonetheless. I won't go into what the 20 oz. plastic bottle itself has in it for chemicals. Please, just because it's diet or zero does not mean you should be drinking it. Another interesting side note, Coke is calling this zero instead of "diet" because they have found men do not purchase as much "diet" as the women and they are trying to target the young male consumer.

I am going to say it again: If it comes from the earth (wheat/organic bread, vegetables, fruit) or has a mother (eggs and meat) then you can eat it. Be careful when selecting processed foods, if you must. If you want to lose weight and look amazing you just have to give up the stuff. It's no joke putting all these chemicals into your body. They will effect your workouts, your energy, and in the long run, no one knows. That to me is the scariest.

Getting To Know Jen Hendershott

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Who is Jennifer Hendershott? Two Time Ms. Olympia, Two Time Fitness International Champion, Cover Model for Oxygen Magazine, and Owner of Phat Camp. The video below is her Ms. Olympia routine from the 2008 competition.



I have been a faithful subscriber to Oxygen magazine since the January issue of 2006. I must say my husband really took a leap of faith in getting me a subscription for Christmas. He knew deep down inside I was not happy with myself. I was getting a little more sluggish, not doing anything physical anymore, and just not as comfortable in my own skin. He had been lifting weights since high school and had much knowledge, and I at that time, did not want to listen to what HE had to say. When I opened that first issue, he said with loving care "Please don't be offended, but I saw this magazine and thought you might really like it. I got you a years subscription, just check it out." I flipped through it that first year feeling very motivated but still not putting a lot into action. The more they came in the mail, the more familiar I became with the faces that graced the cover and the routines listed inside. Then it really started to kick in that maybe I could do this.

After the first year, he again asked in love "Do you want to renew?" There was a part of me that just couldn't give up on this dream of being healthier than I ever had been. Now, after three years of this magazine arriving in my mailbox, I just can't get enough and am glad I have kept on this journey.

But most of all I am thankful for getting to know so many of the fitness models and all they have taught me along the way. One of them being Jen Hendershott. In July of that first subscription year, 2006, Jen was on the cover with the heading "Are you tough like Jen?" I have always hated working my legs and there was Jen, inside the magazine, doing a killer leg workout.


One of the reason I wanted to introduce my readers to Jen more in depth is because I am thrilled to announce, this coming fall, my butt is going to be personally kicked by Jen at her Phat Camp. I give all the glory to GOD for giving me the courage to contact Heather (Bearclaw), Jen's side kick and one of her partners at Phat Camp, and ask them to partner up with my site.

When I encourage you my readers, on fitness and health, I try to make it not just my personal journey, but to relate small things between you and I so that you walk away with the knowledge you need.

But this special series of articles, leading up to Phat Camp in September will be my personal journey. Please ride along with me as I prepare for an amazing weekend. I want to encourage you (my fitness gals, sorry guys, girls only) to consider going to Phat Camp sometime within the next year. Make a goal and get there.

Wish me luck!

Boundless Book by Kurt Lee Hurley

Thanks to Kurt, I was given the chance to read his book. I must admit, compared to the other "fitness" books I have read, this was not what I was expecting. And honestly, it did take me a while to get into his flow. But I think it was because I had to change my mind set on what I thought I was going to be reading.

Kurt is very detailed in his book. The author gets into your mind and tries to change not only your preconceived thoughts, but changing you deep into your spirit.

The best feature, in my opinion, is Kurt is an obvious Christian man who was not afraid to put it out on the table. I love books that show me the Christian point of view, as that for me, is what I am going to follow for living my life.

I totally agree with Kurt that to attract positives in your life you must BE positive.

A good example: When I used to do hair years ago, this theory was proven time and time again. The classic hairdresser, no fancy makeup of clothing and simple hair, attracted the same in her clients. The crazy and wild hairdresser with crazy colored highlights, punky style and platform shoes, always found herself doing the wildest hair color treatments on her clients. The person who wanted the crazy colors would never find themselves making an appointment with the "classic" stylist or vice versa. Rarely did a grandma sit the the crazy colored stylist chair for a perm. Unless she was wild in her day too!

Do you get the point? If you want to have positive things in your life then you must act that way yourself. Then that's what you will attract.

Kurt talks about: Resistance training on how it really trains your brain. What emotions are and how to use them to your benefit. Visualizing your thoughts. Finding your spiritual sense of purpose. The fear of rejections. Goals for boundless health, and many more topics.

This book, is so deep, there is no way I can put it all in one review.

I recommend this as something you should have on your shelf with your health and fitness books, cookbooks, and must have Calorie King. You can read this book a little at a time, jump around from chapter to chapter, or straight through. It is set up just that way.

When you need a little inspiration, pick it up, put it down, and pick up a weight. I give this book a high review and hope you make time to read it for yourself.

The importance of journaling.

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Journaling is a sure way to not only keep track of your feelings and everyday life activities, but a way to keep track of workouts and calories. I can't say enough, or continue to remind, that you must be doing this step. This to me, is just as important as picking up that weight or making healthy food choices.

I have recommended the Calorie King book and computer program to you in the past. I believe the book is a great tool to always have on you when on the run. You can make the best choices when out to dinner. Calories are never what they seem.

Epica is another company I recommend. They have a great mini size journal (measuring 4x6) which I have been carrying with me in my purse. I write down, each day, what I am consuming for that day. Not only does this help you keep track of the calories, but being held responsible for your food choices. It's harder to eat those chips or candy bar when you permanently have to put it in your journal. With Epica's smaller journals, they can go with you anywhere.

They leather on this journal is quality Italian leather. The leather is distressed and after a while, takes on the oils from your skin and becomes that of it's own character. I have reviewed journals in the past and due to the size and simplicity of this journal, it can be used by anyone. Men will love this too as it can be tossed in your gym bag, computer bag, or in your car glove box when eating out.

The smaller journals start at $40. I don't believe that is unreasonable for the quality of the journal and paper. They come packaged in a gift box and have a felt draw sting bag for long storage. If you are looking for something on the higher end, they offer those too. I am intrigued by the wooden journals as well.

With so many choices at Epica, I am sure you will find what you need for your journaling needs.

Just remember that as important it is for you to be recording your workouts. It is just that for you to keep track of your food. If you have a craving or a strong desire to eat something you know you shouldn't, quickly get out your journal and write down how you are feeling at that moment. It may not be the food calling to you but stress or some other related issue. Once you journal enough, you can spot a pattern and put an end to it.

Keep up the great workouts and write them down!

Your diet regimen…… let’s talk about it.

I have watched several people around me try and grab a hold of the “losing weight” concept and what that entails. From actually working out to trying to find that magic pill. As I learn more on fitness, I sometimes think everyone else is learning the same things. But then realize they may not have the same knowledge that I have, or quite honestly the same drive I do. All of us have a “bottom” or “pit” where you have had enough and nothing will stand in your way of your weight loss goals.

I hit my pit with a picture. A muffin top that I felt growing under my clothing. I was then confirmed it was there as it squished over my jeans in a photo. What is it for you that made you change? What is it that will make you change if you haven’t already? There has to be something which will be your pit and the end of your obesity and excesses weight. I believe so much of working out is mental. We almost have to have that mental moment where we know, that we know, that we know, something has got to change. The Ahh-haa moment, so to speak.

So once we make the decision to change, what do we change first? Most people prioritize their food habits and try to get rid of their worst food choices first. Your sugar habit, your coffee habit, and even the dreaded pop/soda habit. Stop. Just 'cause it says diet, does not make it good for your. HUGE pet peeve of mine. If it has no calories, and no sugar, and no carbs.......then what is it? CHEMICALS IN A CAN!!! STOP STOP STOP. If you can give up anything, this is it. Please quit. Aspartame is a huge factor in premature Alzheimers. Think about it, or forget you heard this and forget the rest of your life too as it literally sucks the life out of your brain. Don't believe their ads. If it's diet, that does not mean it's good for you!

Giving up habit food can be a slow transition and for others it’s a cold turkey decision. Get started by cleaning out those cupboards and don’t bring it in the house or even buy it at the store. My hard earned dollars will not support the High Fructose Corn Syrup industry. (You should have seen my shopping experience with my nephews. They learned a lot about HFCS and Aspartame. Aunt Angie won’t buy it!)There’s one thing that still baffles me completely. Once someone makes the choice to workout and be healthy, and maybe give up some of their bad habits, right after the workout they crack open that pop or get into the vending machine junk food. Don’t you realize what you just accomplished in the gym is now null and void? Seriously. You just depleted your body of energy as it’s all pumping into your muscles and working to burn off fat and then you re-energize yourself with donuts or a Diet Coke? Does this really make sense to you?

How about waiting a half hour or so and having a chicken breast, a small sweet potato, and some asparagus? Wouldn’t this make more sense to help your body repair from the tear down in the gym? When you are reaching for that junk food or the one thing that still has a hold on you, remember how hard the last push up was or how bad those squats hurt. That crap food can’t be worth it.

We all have choices to make. I am no different. Let’s try and make the right choices together. Set a goal and if you can give up your vice food for 4-6 weeks, you won’t ever want or need it again. Chocolate will soon taste different, believe me.For the chocolate lover try a dark 83-85% cocoa bar. You will get used to it and the Snickers will no longer satisfy. Keep it up and Find the Fit In You!

Click on YHH to go to the home page. I have added great inspirational moving music and lots of new links to more fitness information. You won't ever be bored in your fitness walk when your subscribed to YHH!

Blessings, Angie

Gym Gems Jewelry Giveaway!

We all need a little motivation. Something to get us through our next workout. Maybe a rubber band wrapped around your wrist as a constant reminder to yet again hit the gym. But what if it didn't have to be a little string on your finger? But something fun to remind yourself of your new choices. To show others your commitment to a new healthier lifestyle. I found the perfect thing.

Thanks to Fran, over at Gym Gems, I am now the proud wearer of the Gym Gems Barbell Necklace and I couldn't be happier. I am honored to be part of an elite group of fitness professionals and gym enthusiasts alike, that sport this jewelry.

Just because us ladies like to workout and throw around a few weights, doesn't mean we want to look like a guy or lose our femininity. As so many think. We want to still have style and look great when not in gym clothing. And don't worry boys, there is something at Gym Gems for everyone.

I first found Gym Gem jewelry in the back of my favorite Oxygen Magazine. Then shortly after, started to see my favorite fitness models wearing them in photo shoots. After checking out the online store, I just new I wanted to see what these were really all about.

Their customer service is that of quality. From the first Gym Gems email confirming my shipment, to a tracking number shortly after, to the professional way it was packaged and shipped.

I received the dumbbell charm (Retailing at $48), the Spiga Chain at 18" (Retailing at $20) and a jewelry polish cloth (complimentary). All of this was wrapped in a great logo gift box with velvet bag.

I think we all need something to remind ourselves of the accomplishments that we have made and are yet to make in the future.

So now the exciting part. Fran didn't just bless me with a chance to see the quality they sell over at Gym Gems, but has sent me one for you as well.

This is a joy for me to be able reward a subscriber. You have been loyal to me and allowing me to help in your journey of fitness and in your efforts of working out. I want to bless someone who has done a great job with their weight loss.

So here are the rules. Three ways to register.
#1 - Be a subscriber and leave me a comment "I subscribe." If you are not a subscriber, there's no time like the present. Sign up and leave a comment "New subscriber." (Remember to verify the subscription in your email inbox for further posts. Once you are subscribed you are entered in all giveaways for the life of your subscription.)
#2 - Be a follower and join my crazy hard core fitness junkies. Leave me a comment "I follow". Or "New follower."
#3 - This is important as winners are also chosen by comment as well as subscription: Visit the Gym Gem site and let us know what you think. If you could pick an item of your choice, what would it be?

Entries must be received by June 6th at midnight. A winner/subscriber will be chosen on Sunday the 7th.

Be Blessed in all you do and keep up the great workouts!

Rio Wear Clothing

Rio Wear is a very cool clothing company with great customer service. I was given the opportunity to try out a few of their designer items. They have great styles to choose from. There are not many companies out there when it comes to fitness clothing, that have any originality whatsoever.  

 

The different jackets they have to offer are quite nice. I have the jacket shown above. It was much heavier than what I thought originally. I was expecting it to be a really light weight thin material. Although it is lightweight enough to use as a warm up jacket, the material is a heavy duty quality giving it some weight. I have the black w/ blue camo and just love it.  It is on sale now for $65. Not bad from the original $99.

Sports bras at Rio Wear are not what you are used to seeing.

As you see in these pictures here.  This is a great twist (pardon the pun) on an old idea of a sports bra. With designs like these you can use them for your goal accomplished photo shoots or just looking great at the gym.  The first picture shown is the Flower Top design and retails for $38. The Charm top is another of my favorites with a grey and pink braided strap. These are very comfortable bras and do the trick when working out as well. I love finding great items that I can recommend to you for your fitness needs. 

I am not only here to encourage you in your fitness journey but to show you the best and easiest way to workout and look great. I hope this helps finding great companies for you to try that maybe you don't have the time to find yourself. Hopefully you don't have the time to find it because you are in the gym.  

Zosimos Botanicals Giveaway

Check out a great review on organic beauty products over at Green Organic Diet. Only two more days to register to win a gift set.  One facial moisturizer, eye creme, and jasmine perfume stick could be yours just for commenting and/or subscribing.

More great giveaways coming soon to Your Happy Hearts.

*Remember it's summer. You are putting in a great effort at the gym (at least I hope you are) and now it's time to take that energy outside and do something you couldn't do last year.

Find a new hobby. Hike, bike, kayak, camp and be active. Don't let another summer of sitting on the deck with your wine go by.

YHH has faith in you. Keep up the great workouts and Find the Fit in You!

Please leave all comments for organic giveaway at www.greenorganicdiet.com to enter to win.

The Girls Apparel

Working out is not easy. If it was, everyone would have a beach body right? Finding something to wear while working out, which actually allows you to move freely, not sweat profusely and is comfortable, can sometimes be harder than the workout itself.

In searching the internet, on a mission to give you the best fitness information I can, I came upon a company called The Girls. (Sorry guys, this one is for the girls.) They are a very friendly company with simple, but great choices in clothing.One item that I was given a chance to try were the Tummy Control Bottoms with zippers. The material is of a really good quality and I must say, after lots of shopping, their prices are great. $37.99 retail for these pants. While I am a little more short wasted, and like my pants to sit lower, these sit higher in order to control that tummy we all want to go away. These pants are great for yoga or even a jog.

The V-Neck Body Control Top is great (Shown above in Grey). I really enjoy this shirt. It's so comfortable. It not only works in the gym but in your everyday wardrobe.

Blu-Tec Power Mesh is added to the bottom of the shirt to smooth out your tummy. I really like this feature. If you wear this shirt with a great pair of jeans, it smooths the transition between your tummy and the top of your jeans, making your waste look incredible. I am sure all the situps and counting calories is helping too! Another great feature, is again the price. This shirt retails for $24.99. That's just great and can fit into any workout budget.

Side Note: You should have a budget for your fitness life. Gym equipment, clothing, gym memberships, workout DVD's, vitamins, whey protein, etc. If you don't, make an envelope today and start budgeting it in and setting money aside, or you will never have what you need to get a great figure. Something else will always come up and be needed instead and you will justify putting your workout lifestyle on hold yet again.

So for the smart shopper who wants something comfortable, cute, and good quality, I highly recommend you visit The Girls apparel and get some great clothes ordered today.

Deviled Eggs Don't Have To Be Evil

While browsing through the new copy of The Biggest Loser book, I came across a recipe. If you can call it that. It's more of an idea or a new twist on an old favorite. 

The good 'ol Deviled Egg is a family favorite and something easy to make for picnics and gatherings. But how about a healthy way to get your protein and not all that mayo?

Boil your eggs and cut in half as you would for normal Deviled Eggs. Then throw out the yoke. I know, I don't like waste either. Fine, toss it to the dog if you must. Then lay out your whites and fill with hummus. 

If you really want to be healthy and organic you can make your own. But for those of us who don't have the time, Sam's Club sells really good hummus in a variety of flavors. I would probably add a little paprika or Cajun to spice it up.

After a conversation with friends on this new Deviled Egg discovery, someone suggested filling with guacamole instead. You could even do a plate with half of one and half of the other to please all party guests. Guacamole is another item you can purchase at Sam's Club. No bad preservatives or added sugars. Just good avocados. We like to buy the frozen guac, thaw, and add tomatoes, onions, and jalapenos. Yum Yum.  


Give this a try and let me know what you think. 


Remember if you have any questions concering weight loss or fitness please contact me anytime at findyourfit@charter.net


Blessings.