May 11th - May 17th

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BYE BYE REFINED, What's your Motivation?

I am sure I am not the only one that is

 MOTIVATED BY RESULTS

In order to see results you need to take all pre-cautions

to factors that are limiting you from achieving these results

-----------------------------------------------------------------------------------------------------

SUGAR IS BAD, in a lot of

 different areas of one's life:

-----------------------------------------------------------------------------------------------------

My Motto To Live By:

** IF YOU DONT HAVE IT

YOU WONT EAT IT **

In this case,  I did a little cabinet clean sweep and gathered 

all of my CHOCOLATEY DELICIOUS DESSERTS that I find myself

snacking on at night.

BYE BYE REFINED!!

 in the garbage you go

 ( or in my roommates cabinet if they claim within 24 hours! )

Pictured Demons: 

French Toast Cereal

Fudge

Chocolate Bar

Peanut Butter Chocolate Fannie May

Girl Scout Cookies (..very hard to part)

Teddy Grahams

-----------------------------------------------------------------------------------------------------

MY MOTIVATORS

ACHIEVEMENT, GROWTH, POWER, and INCENTIVE

Achievement: Improving skills and proving competency to others. 

--> These people are motivated by personal accomplishment,

 recognition from others, and the search for positive feed back

Growth: Desire for personal growth and change, using workout time as a break to focus on yourself and improving your well-being

--> These people are motivated to change their lifestyle, feel better about

 themselves, and discover a new identity. 

Power:  Desire to determine and create your ideal outcome that you want to achieve and take control of  your life. 

                 --> These people set realistic and attainable weekly and/or monthly goals.

 They also vary their workouts and do what they WANT to do in order to accomplish the set goal. 

Incentive: This motivation involves REWARDS

--> These people are motivated by the rewards obtained once the goals

have been met. They enjoy the feeling of tackling their fitness goals and earning
that CHEAT MEAL on saturday ; )

FIND OUT WHAT 

YOUR MOTIVATORS ARE!!

April 27th - May 3rd

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KAYLA's SALAD SECRETS

SALADS ARE HEALTHIER

 THAN SANDWICHES right?…WRONG!

America loves to offer HUGE portion sizes,

fat-loaded dressings, and false-advertised "healthy" add-ons

So therefore, salads are not ALWAYS your healthiest option

First, let me show you my dinner from last night,

what the macros are, and what I did differently

My imitation Taco Salad

MACROS

153Calories, 20g Carbs, 6g Fat, 19g Protein

INGREDIENTS

Dole Lettuce Leafs

1.5oz Peppers

60g Black Beans

1/4c Salsa

1 light mozz String Cheese Stick

1tbsp Dannon Plain Greek Yogurt

2 Simply Pinto Bean Beanito Tortilla Chips

WHAT DID I DO?

SALSA instead of DRESSING

LIGHT CHEESE STICK instead of SHREDDED CHEESE

PLAIN YOGURT instead of SOUR CREAM

HOW DID I DO IT!?

SALSA: Can of ROTEL Diced Tomato W/ Green Chiles

CHEESE STICK: Used food processor to make shredded cheese

WHY DID I DO IT (salsa)!?

Lets do a little SALSA COMPARISON

ROTEL Tomatoes with Green Chilis

VS.

PACE Chunk Salsa

OKAY SO.. Rotel serving size is 1/2C and Pace serving size is 2tbsp

Being that there are 8tbsp in 1/2C.. we need to times PACE 

nutrition label by 4. 

WHICH BRINGS US TO

PACE (1/2c Serving)

40Calories

0gFat

 8gCarbs

8gSugar

920mg Sodium

ROTEL (1/2c Serving)

20Calories

 0gFat

 4gCarbs

3gSugar

529mg Sodium

ROTEL HAS 1/2 the calories, 1/2 the carbs, 

1/3 the sugar, and about 400mg less Sodium

WE'LL DISCUSS THE REPLACEMENT OF

DRESSING WITH SALSA AT THE END OF THIS POST

WHY DID I DO IT (cheese) !?

Cheese sticks are easy to use in anything.

- Cut it up for eggs

- shred it for a salad

-take it along with you as a snack!  

i LOVE putting it in the food processor to make a shredded cheese when 

I'm having tacos, salad, or making a pizza (or pizza crust)

Cheese sticks allow the perfect portion size and make it

easy to NOT over do the dairy!

WHY DID I DO IT (yogurt) ?!

 SOUR CREAM (Daisy LITE sour cream) 30g

Dannon Greek nonfat Plain Yogurt (150g) 

OKAY SO, dannon yogurt is 5x the serving size so we'll

have to divide the nutrition label by 5!

DANNON HAS (per 2tbsp/30g):

16CALORIES, 0gFAT, 1.2gCARBS

1.2gSUGAR, 10mgSODIUM, and 3gPROTEIN

DAISY HAS (per 2tbsp/30g):

40CALORIES, 2.5gFAT, 2gCARBS

2gSUGAR, 25mgSODIUM, and 2gPROTEIN

So in that case, DANNON is winning on ALL levels.

The only thing you need to do is

STOP

the mind games and the whole "but its yogurt, wahhh"

no, it tastes EXACTLY the same, especially GREEK yogurt

because it still has the thick consistency

DONT KNOCK IT, TILL YOUVE TRIED IT!

SALAD 

& SALAD DRESSING 

FACTS

KENS RANCH

RANCH

AMERICA's GO-TO SALAD DRESSING,

CHICKEN NUGGET DIP, CHIPS & DIP…don't deny it.

2tbsp

140CALORIES, 15gFAT, 280mgSODIUM, 2gCARBS

(… do I need to explain why, PASSS)

HIDDEN VALLEY RANCH

OOH OOH, IT'S LIGHT!!

 That means it's healthy!!!

2tbsp

80CALORIES, 7gFAT, 260mgSODIUM, 3gCARBS

(,..yes it's half the grams of fat than KENS in only TWO TABLESPOONS

there's still 7gfat and 260mg SODIUM !?!?…passs)

KRAFT ITALIAN

OOH OOH ITS FAT FREE

ANDDDD ITS ITALIAN (non-creamy)

SO THAT MEANS IT'S EVEN MORE HEALTHY

2tbsp

25CALORIES, 0gFAT, 540mgSODIUM, 5gCARBS

(YAY NO FAT.. but holy sodium!!! This dressing almost 

doubles the amount of sodium in Ranch…PASSS)

SOOOO.. lets refer back to the salsa that I used

as dressing in the featured salad above!

ROTEL

2tbsp

5CALORIES, 0gFAT, 130mgSODIUM, 1gCARBS

1/5 the amount of calories, 1/4 the amount of sodium, 

and 1/5 the amount of carbs than KRAFT italian

TA DAAAAAA : ) 

like i said before,

DONT KNOCK IT, 

TILL YOU TRY IT!