Avocado Salsa with Tomato & Fennel

(Serves 2)

Ingredients:

Juice of 1/2 lemon
1/4 avocado, pitted, peeled and finely chopped
2 tbsp finely chopped tomato
2 tbsp finely chopped fennel
1 tbsp finely chopped fennel fronds
1 1/2 tsp EVOO
Sea salt and fresh ground black pepper to taste

Add all ingredients to a small bowl, cover and refrigerate until ready to use.

Calories: 79, Total Fat: 7g, Carbs: 4 g, Fiber: 2g Sugars: 1g, Protein: 1g, Sodium: 65mg, Cholesterol: 0g

You can have this with grilled Salmon and place salsa on top, add to black beans and wrap in a tortilla, or add to your salad and ENJOY!

Quick Tips to eating healthy when Pregnant

Making smart food choices can help you have a healthy pregnancy and a healthy baby!

Don't skip breakfast! If you are feeling sick, start with 100% whole-grain toast. Eat more food later in the morning. 

Eat foods high in fiber! Veggies, fruits, whole grains, and beans. (Green Peas, Broccoli  Raspberries, Pears, Whole-wheat Spaghetti, Oatmeal, Black Beans, Lentils)

Choose healthy snacks! Low-fat Greek yogurt with fruit, or low-fat cottage cheese with fruit, whole wheat crackers and low-fat cheese, fresh veggie platter with peanut butter.

Limit your caffeine! Try having flavored water or just water instead of soda! Drink decaf tea or coffee. 

"I have no Motivation" Excuse!

No two people are motivated by exactly the same things. Some of us are internally motivated, some need an inspiring story or person to help motivate them. No person can be pushed to be motivated because if motivation doesn't come from you genuinely, you will fail.

My advice: remember a time when you worked out and how GREAT you felt afterwards, or remember a meal you had where you ate to much and felt yucky, most of all REMEMBER WHY you want to be healthy and lose/gain weight! You can do this! 

Check out fb.com/gerberfitness for some other motivation tips and success stories!

Looking for a sweet treat for Halloween without the guilt??

How about a Healthy Shake that tastes like a Reese Cup??


1 scoop Chocolate Shakeology
1 cup of Unsweetened Almond milk (or skim milk)
1 tsp Unsweetened Cocoa Powder
2 Tbsp of PB2 (or 1 Tbsp of natural Peanut Butter)
1/8 tsp of vanilla extract
Ice to taste

Mix in a blender of 1 minute and ENJOY!

learn more at http://www.shakeology.com/agerber

Warm to your soul Chili!

Chili is one of the dishes that actually is fun to make and healthy to eat. I love trying different ways to make Chili!  Spice it up, or substitute your favorite lean meat or textured vegetable protein. Experiment with different beans and legumes. It's also great for using up those soon to spoil veggies.  Try to avoid certain popular mix-ins like cheese and sour cream that add more fat than flavor. 

1 lb. ground chicken/turkey, extra-lean (or make it without meat and use buglur wheat)

1 large onion, chopped

2 cloves garlic, chopped

1 bell pepper, chopped

2 stalks of celery, chopped

28 oz of fresh tomatoes diced

2 tbsp of tomato paste

1 bay leaf

12 oz of fresh tomato juice

2 cans (15 oz.) black beans or tri colored beans, rinsed

2 tsp. chili powder (or more to taste)

Salt and pepper to taste

In a large saucepan, brown ground turkey. Spoon out any excess fat. Add onion, garlic, celery, and pepper,  and sauté until veggies about 5 minutes. Add remaining ingredients and simmer at least 30 minutes. The longer it's cooked the better! Can be served immediately (although leftovers are great, too). Serve with hot sauce to taste. Serves 4.

3 Benefits of Honey vs Sugar

Remember Honey and Sugar have almost the same calories in them. So when you think why change to honey if I'm adding the same calories...this is why! I hope this helps you make the better choice!

1. Sugar is made up of two molecules bonded together, when we eat sugar our body has to use it's own enzymes to break down the sugar before we can use the sugar's energy.
The bees add a special enzyme to the nectar to make the honey into two simple sugars which our body can adsorb directly. So the Glycemic Index of the honey is less, which is better for our blood sugar levels!

2. Table Sugar lacks vitamins and minerals, so your body has to use it's nutrients to metabolize the sugar. Which is why eating to much sugar for long periods of time can cause malnutrition.
Honey Contains natural vitamins and minerals which helps your body absorb the bad cholesterol.

3. Honey also have antibacterial and anti-inflammatory properties, which sugar does not.

Memorize it!

You can clean your eating habits up so much by just cooking your food different. If change is hard for you and you're wanting to start small...start here! Change how you cook and we can work on changing what you cook later!

Clean, Comfort Chicken Dumplings! At about 145 calories a serving!!!

http://www.thegraciouspantry.com/clean-eating-chicken-dumplings/

What does your plate look like!?

Need a Healthy Clean snack for the Football Game?? Have no fear!

http://blogs.babble.com/family-kitchen/2011/01/20/super-bowl-snacks-a-cleaning-eating-bbq-chicken-pizza-roll-the-men-will-love/

If you SERIOUSLY can't get off the Couch!

I love my CHANGE!

“If what you’re doing is not your passion, you have nothing to lose.”

Drinking the right amount of water everyday is a HUGE part of your weightloss!! To maintain your weight drink half your body weight in ounces. To lose you need to drink more!

If you're workout isn't helping you lose the weight...maybe you should start looking at your diet! How do you eat?

What's your Favorite Veggie?? What's a Veggie you'd love to try but haven't?

Workout DONE! Turbo Fire Core and 40 minute Stretch!Stretching helps prevent injury and improving your flexibility also helps you build your muscles better! How important do you thinking stretching is??

It's a lifestyle Change!!!

Wow! I use this...well used this! We need to find something else. What do you use?