Staying on track with your diet can be hard.  There are so many fad diets out there that most don’t work.  Eating healthy and making the right choices is usually the best way to go.  Part of diet goals and choosing a healthy lifestyle is portion control, once you know that it’s easy to maintain a healthy diet.  Portion control is also knowing how your plate should look when you are having lunch or dinner.  Usually, it’s half leafy greens or cooked veggies, 1/4 whole grains or beans (legumes) and a 1/4 of a lean protein.  If you want to add fruit to your plate you can spilt the leafy greens into 1/4 greens and 1/4 fruit. Here are some suggestions for your greens and veggies: Bok Choy is low in calories and contains protein, and fiber.  It also contains vitamin K, C, A, potassium, carotenoids and many more minerals…

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  Sticking to a healthy lifestyle and meeting your weight loss goals means having a healthy diet.  It’s not just about eating right but knowing how big a portion size is.  Portion size will help you stay fit and lean.  Here is an easy guide to follow for a healthy lifestyle.  If you are watching your weight this is a good way to stay full and eat the things you want. What you should be eating is: Fish usually 3oz that would be the same as a checkbook 1 teaspoon of butter is the size of a postage stamp One cup of salad is the size of a tennis ball roughly 3oz of lean meat is the size of an iphone (not iphone plus) One baked potato should be the size of a computer mouse 1/2 a cup of beans is about the size of a lightbulb If you use…

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Sometimes when I try a new challenging class the next day my muscles are so sore.  I like feeling sore after working out but not to the point where I can’t get on with my day.  If that happens to you here is a list of food for you to try to relieve muscle soreness.   Tart Cherry juice. Tart cherry juice will help relieve muscle soreness and has a high level of antioxidants and anti-imflammatory properties. Cherries contain anthocyanins, which helps relieve muscle pain and weakness, inflammation, and cellular damage that occurs after hard exercise.  If you don’t want to drink it alone add it to a smoothie.  If you can’t find tart cherry juice you can also drink  grape, pomegranate, acai, blueberry and cranberry.  These juices contain natural NSAIDs (nonsteroidal anti-inflammatory drugs, such as ibuprofen and aspirin). Blueberries  contain antioxidant compounds that help prevent muscle damage. Blueberries contain high levels of…

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