low calorie all natural Banana pancakes

ALL NATURAL PANCAKE RECIPE.. NO PROCESSED ANYTHING!!

- 1 ripe banana
- 2 whole eggs

That's it. Just mix together in a bowl and make sure the banana is all mashed. Then spray your pan with some "spray & cook" or coconut oil. On a low to medium heat, scoop some of the batter into the pan & give it about 20-30 sec, flip, and done! Serve and eat!

*Some advice would be to make them small so its easier to flip

Under 250 calories, nearly 14g of protein! No processed anything! These pancakes are gluten free, low calorie.

Lose 10 pounds in 2 weeks

It's easy to follow and a good jump start to any weight loss, If you do this Drop 10 workout daily for 2 weeks you can lose up to 10 pounds or more depending on your diet.

Sassy Water: A Flat Belly diet recipe

You've probably heard that you need about eight glasses of water a day for adequate hydration. Drinking water and even eating "watery" foods like melon, greens, and other fruits and vegetables has enormous health benefits, including warding off fatigue. But perhaps the most important belly benefit of proper hydration is how it helps maintain your body's proper fluid balance and guard against water retention. It also helps prevent constipation, which can cause bloating.

Eight glasses of water is just a guideline; everyone's fluid needs vary according to activity level and body. But eight is a good starting point. All fluids (and water-packed foods) count toward your overall fluid intake, but bear in mind that not all of these fluids are permitted on the Flat Belly Diet's 

The Sassy Water Recipe

2 liters water (about 8 ½ cups)
1 teaspoon freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 small spearmint leaves.

Combine all ingredients in a large pitcher and let flavors blend overnight.

Drink the entire pitcher by the end of each day.

6 Workouts that burn 500 calories each!

Many women mistakenly believe that the only way to lose weight is by going to the gym every day and spending hours on the treadmill or elliptical. And while many women suffer through these long, boring workouts, others refuse to do it, because they just don’t have the time or patience.

Here’s the good news- you don’t have to sacrifice precious hours of your life to get in a good workout! Actually, you can stop going to the gym completely and still lose weight. All you really need is yourself, a good training plan and the will and determination to go out and work hard for 20-30 minutes five to six days a week.

So are you ready to get started? We have 6 different challenging workouts for you to try, at the gym or outside, to burn 500 calories in 30 minutes or less!

Workout 1: Switch It Up

This workout can be performed outside or on a treadmill.

0-5 minutes: Warm-up, light jog

5-6 minutes: Pushups

6-8 minutes:  Run

8-9 minutes: Overhead squats

9-11 minutes: Run

11-12 minutes: Pushups

12-14 minutes: Run

14-15 minutes: Squat jumps

                                                                                                                     15-17 minutes: Run

                                                                                                                    17-18 minutes: Walking lunges

                                                                                                                    18-20 minutes: Run

                                                                                                                    20-25 minutes: Cool down, light jog

Workout 2: Cruel Circuit and Abs

Repeat this circuit 3 times. Take little to no rest between exercises.

20 Box or stair jumps

15 Jump lunges

10 Burpees

50 Mountain climbers

50 V-ups

100 Sit-ups

100 Leg raises

Rest 1 minute

Workout 3: Stairmaster

The best place for this workout is at track, using the bleachers to run up and down. Other options include a steep hill outside or treadmill incline (at least 5%).

0-5 minutes: Warm up, light jog

10-15 minutes: Sprint upstairs for 1 minute. Jog down. Rest for 20 seconds and repeat

15-20 minutes: 1 min sprint upstairs directly followed by 15 pushups. Jog down. Rest for 20 seconds and repeat.

20-25 minutes:  Pick a step or bos to jump up and down for 30 seconds. Rest for 30 seconds and repeat.

25-30 minutes: Cool Down, light jog

Workout 4: Upper Body Burn

Repeat each circuit 3-4 times. Take little or no rest between exercises.

Circuit 1

Explosive pushups x 15

Knees to elbows in plank position x 20

Dips (use a bench or chair) x 15

Circuit 2

Diamond pushups x 12

 Pike ups x 15

 Side plank with leg circles x 30 seconds each side

 Circuit 3

 Decline pushups (use bench or chair) x 15

Burpees x 10

 Alternating bicycles x 20

Workout 5: Lower Body Burn

Repeat each circuit 3-4 times. Take little or no rest between exercises.

Circuit 1

Speed squats x 15

Reverse lunges x 10 each leg

Leg lifts x 15

Circuit 2

Plie squat pulses x 20

                                                                   Lateral lunges x 10 each leg

                                                                   Mountain climbers x 20

                                                                Circuit 3

                                                          Jumps squats x 15

                                                       Walking lunges x 10

                                                        Scissor kicks x 20

Workout 5: Total Body Burn

Repeat each circuit 3-4 times. Take little or no rest between exercises.

Circuit 1

Pushup burpees x 15

Glute bridge with 1 leg raised x 10 each leg

Plank hold x 1 minute

Circuit 2

Lunge to pushup x 10 each leg

Russian twists with feet raised x 20

 Tuck jumps x 10

   Circuit 3

 Scorpion pushups x 15

Split jumps with arms overhead x 10 each side

Downward speed punching x 20

calories and nutrition facts for fruits, vegetables, and seafood

Knowing the calories and nutritional value of foods can help us make the right choices.
here are the fact sheets for fruits, Vegetables and cooked seafood.

you can download each chart as PDFs with the link provided.

http://www.fda.gov/downloads/Food/IngredientsPackagingLabeling/LabelingNutrition/UCM169235.pdf

http://www.fda.gov/downloads/Food/IngredientsPackagingLabeling/LabelingNutrition/UCM169239.pdf

http://www.fda.gov/downloads/Food/IngredientsPackagingLabeling/LabelingNutrition/UCM169245.pdf

eat to lose weight?

sometimes we go on crash diets and starve ourselves, we eat very little and be depressed especially if we are food lovers. Going trough this cycle over and over again we make our bodies go into starvation mode, when our body goes into starvation mode it holds on to the fat for dear life, thinking that the body is starving. therefore we don't lose any fat by not eating, I guess it's just a form of self torture.

Now since not eating or eating too little doesn't work, we have to look into what does work.
Instead of fasting, fill up on foods that have a lot of water, fiber, or both—such as fruit, veggies, and beans. Add lean protein, fat-free dairy, and whole grains so you won’t miss important nutrients

Here are a few ways to eat, YES EAT! and lose weight! i listed some good weight loss food recipes below.

Melon medley

Toss 2 cups melon balls (cantaloupe, honeydew, or watermelon) with 1 teaspoon honey; garnish with mint sprigs.

Calories: 145

Chopped salad

Toss 1 cup white beans or chickpeas with 1/2 cup each chopped tomato, cucumber, and bell pepper; add sliced green onion and a splash of red wine vinegar.

Calories:: 356

Berry smoothie

In a blender, combine 1 cup plain, fat-free yogurt and 1 cup unsweetened frozen berries; blend until smooth.

Calories: 177

Grilled shrimp skewers

Season 12 large peeled shrimp with spice rub, thread onto skewers, and grill. Enjoy with 1 cup diced papaya.

Calories: 120

Appetite Suppressant Tips

Healthy Appetite Suppressant Tricks

Stop hunger with these strategies that stave off stomach growling

Slash calories and you will drop pounds. Seems simple, right?

Just one problem: Your stomach inevitably stages a protest, rumbling until you give in. The reason, scientists say, is that when your body senses food is in short supply—even if you're restricting it on purpose—it goes on the offense, pumping out more of the hunger hormone ghrelin to coerce you to eat. 

Embrace a Little Fat

Trimming all the fat from your diet can backfire. Oleic acid, an unsaturated fat found in olive oil, nuts, and avocados, helps quash hunger, During digestion, it's converted into a compound that indirectly triggers hunger-curbing signals to your brain. Just watch your portions,

snacking on two tablespoons of natural peanut butter, an ounce of nuts, or a quarter of an avocado. Nuts are a natural hunger suppressant, Just make sure you watch the portions.

Get Sweaty

Hitting the gym not only burns calories but also helps you consume fewer of them. A study published in the American Journal of Physiology found that 60 minutes of high-intensity cardio can reduce appetite for up to two hours afterward. "Aerobic exercise lowers ghrelin levels and increases the amount of an appetite-suppressing hormone in your body," says study author David Stensel, Ph.D. To maximize the hunger-dampening effect, make your cardio workout more intense by adding intervals (short bursts of speed with periods of rest in between).

Gobble Up Grapefruit

Grapefruit diets went out of style with Jane Fonda aerobic videos, but this citrus is staging a comeback.

people who eat half a grapefruit with each meal lose an average of 3.6 pounds in three months. these yellow-orange orbs lower your post meal levels of insulin, the hormone that regulates blood sugar and fat metabolism. 

Chew on This

people who chew gum for one hour in the morning consume 67 fewer calories at lunch and don't compensate by eating more later in the day. "One theory is that chewing stimulates nerves in the jaw that are connected to the brain region responsible for satiety,"  So pop a piece of sugarless—chewing it can keep the munchies at bay and burn 11 calories an hour. (Hey, it's better than nothing!)

Take a Whiff

Smelling food can trick your brain into thinking you've eaten. One study found that people who inhaled a peppermint scent every two hours ate 2,700 fewer calories per week than they normally did—that's nearly a one-pound loss! Banana, green apple, and vanilla had similar effects in other studies. And the more often you sniff these aromas, the more weight you'll lose, says Alan Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. Stash some vanilla-scented candles in your snack drawer or cupboards. And if you tend to eat when stressed, hold your left nostril closed and sniff through the right one to activate the side of your brain where emotions are processed. It could help reduce your anxiety and your appetite.