…infinite life fitness recipe: Protein Fudge…


Working towards your health and fitness goals do not require you to completely sacrifice sweet treats.  Lets be honest…who doesn’t get a sweet tooth every now and then? And yes it can be hard to ignore those sweet cravings! So what do you do?

Instead of driving yourself crazy and trying to ignore the sweet cravings you should come up with healthy AND tasty alternatives for you have when you are needing something a little sweet.  Here is a treat that I personally love to make and usually keep in my freezer just in case I need to grab something sweet.

What you will need:

  • ¾ cup peanut butter (I use Skippy natural chocolate peanut butter)
  • 1 tbsp honey
  • ¼ cup melted coconut oil
  • 3 scoops vanilla protein powder ( I chose to use 1st Phorm Vanilla Whey. Depending on the brand of protein you may need to use less or more! You will have to adjust your recipe)

What you will do:

  • heat up coconut oil and measure out 1/4 cup
  • Place all of the above ingredients into a mixing bowl
  • mix ingredients until batter is thick and sticky (I added small amounts of almond milk to get the mixture to mix and blend. I literally just added a few tablespoons)
  • Once the batter is mixed place in a freezer safe container
  • spread batter evenly into container
  • place container in freezer and allow to freeze
  • once the batter is frozen cut into even squares and enjoy!

NOTE: I stored my protein fudge in the freezer.  If thawed out it will just become runny and not thick.  Keeping it in the freezer allows it to stay in the fudge chunks.  Even though it is frozen, the fudge is very easy to bite into and chew.  It is slightly chewy and VERY yummy!

You can get creative and toss in nuts, chocolate chips, or anything else that you would like.  But remember, adding those things increase the calorie, carbs, and fat macro nutrient content in this treat.  So you want to try to limit what you add to make sure to keep it as healthy as possible.

Like I stated before, this is a great treat to keep around the house to help subdue those sweet cravings you may get. This snack is packed with an amazing taste and is high in protein.

Mix. Freeze. and Enjoy! Let me know how YOUR version of this recipe turns out!



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…Goal Setting: Being realistic and staying motivated…

When I sit down and initially meet with a client, one of the first questions I ask them is:

Can you tell me three main objectives you would like to achieve while working with me?

Can you tell me three small goals that you would like to achieve while working towards your major goals?


Realistically getting healthy and fit is an overall lifestyle overhaul.  You have to change the way you think, the way you live, you have to change your overall outlook on how you see yourself and how you approach each and every day.

Overall your goal should be to obtain a healthy lifestyle.  You should want to lose weight, lose inches, but most importantly you should want to learn how to live and sustain a healthy lifestyle.

Getting healthy and fit is not intended to be a quick fix.  It should not just be a 30…60…90 day challenge for you to participate in and once that timeline has gone by you go back to your old habits.  The goal should be to utilize your time to properly learn how to eat healthy, how to create a fitness schedule that works for your lifestyle, and learn how to balance your life/family/work obligations while working towards your goals.

Yes it is a great goal to start off wanting to lose 5…10…20 pounds.  But once you lose that weight what is next? You just give up because you reached your goal? While those are great goals those should be classified as SHORT term goals.  Your long-term goal should be to learn to keep that weight off while continuing to live a health and active lifestyle.

Other goals to consider adding to your list:

  • Learning to prepare healthy meals for you and your family. [This includes techniques that allow you to prepare meals for you to have throughout the week to help keep you on track and less likely to get tempted to just go and grab something at your local fast food place]
  • Creating your own workouts (and possibly your family). [This can range from scheduling active outings for you and your family, signing up for group classes at a fitness facility, hiring a trainer to help you and then learning to develop your own routine.  There are various avenues that can be taken to help you with this goal.]
  • Learning to focus NOT on the scale but on your overall health.  Your health should NOT be measured by the number that is on the scale.  [While working towards your goals it is important to look at other variables such as your body measurements or how you look/feel to help you measure your progress. ]
  • Working towards building a stronger person INSIDE and OUT. [While on your fitness journey you should aim work on all aspects of your being not just the physical aspect.  Some people seek to also doing more volunteer work or even working on broken relationships with friends/family members.  You can also work on your own emotional relationship with yourself or your spiritual relationship.]

The trick is creating GOOD goals AND realistic goals.  Realistically you can lose about 2-4 lbs a week. Some weeks you will lose no weight….and then another week you may be a rock  star and lose 3 pounds.  Regardless of how much you do/don’t lose you have to stay motivated and determined to keep pushing towards your goals.

There are so many resources for anyone to utilize to help keep you motivated and accountable for your goals.  There are free websites and forums where you can chat and get encouragement from so many people who are willing to help. No one has to go through this journey alone! Utilize your resources and it will help to keep you pushing through the hard times.

Your goals are most definitely obtainable. As long as your goals are realistic, as long as you stay consistent and persistent, and as long as you stay focused and PATIENT you will get there! Your body will not change over night! How long did it take you to get to where you are today?  It will take you some time to lose what you have accumulated over time. BUT IT CAN BE DONE!!


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…Legion Of Boom…






“Legion of Boom”

A connected group of individuals who help, encourage, and fight for their fellow fitness brethren.

A group of people championing the ideas of pushing yourself past your limits and demanding excellence out of everything you do.

A group of people feeding into the power of being connected via some form of strength and desire to succeed.

A connected family progressing through the trial and tribulations that life may produce yet overcoming them ten fold and stronger than  yesterday.

A group of people never settling for meritocracy, but working together as one to uplift and motivate the fitness masses.

Never working alone…but as one unit…crushing goals and aspirations…navigating to that next level sh*t…


When you finally feel like you have found your purpose in life….BOOM

When you have a purpose to live for and fight for every singe day….BOOM

When camaraderie supersedes any means of selfishness or feeling alone….BOOM

Knowing that you are not alone on this road to success.  Even though you can not see those working just as hard as you, they are there every day grinding and pushing as hard as you RIGHT BESIDE YOU…BOOM

What does it mean for YOU to be apart of such a big movement?

Are you ready to join the Legion? 




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…Infinite Life Fitness Recipe: Zucchini Lasagna…



I don’t know about you…but there are just some things that I can not give up.  BUT the key to reaching your health and fitness goals is FINDING A BALANCE.  You may not have to completely give up on the things that you enjoy the most. All you have to do is slightly alter them.

I came up with a zucchini lasagna that taste JUST AS GOOD as the real thing…minus the pile of noodles that come along with a lasagna.  Not only does it taste just as good…there are fewer calories and MORE protein!

What you will need:

  • 1 lb lean ground turkey (or lean beef or any other chopped up lean meat)
  • 3 garlic cloves
  • 1/2 dices onions
  • dash of salt
  • dash of pepper
  • 1 tbsp basil
  • 16 oz contain of low-fat cottage cheese
  • 1 can of tomato paste
  • 1 can of tomato sauce
  • 3 cans of diced tomatoes (i used the fiesta lime Rotel)
  • 1 pack of low-fat shredded cheese
  • 1 LARGE zucchini  (or enough zucchini to cover the various layers that you want)

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What you will do:

  • Pre-Heat your oven to 350 degrees
  • Cook and season meat in a pan and set aside for later step
  • wash your zucchini (some people have even skinned the zucchini…so you can do what you prefer)
  • you can slice the zucchini into long thin strips OR you can cut your zucchini into round slices such as I did:

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  • Next you HAVE to grill or saute your zucchini.  Zucchini is a vegetable that retains a lot of water. If you do not pre-cook the zucchini when you cook the lasagna it will become a watery/soupy dish.
  • After you cook your zucchini pieces start to layer your dish:

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  • Now layer your lasagna with the other ingredients:

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  • This is when you can get creative and mix up how you put together your layers. I wanted to have a total of two layers on my lasagna so I just cut all ingredients in half and mixed them up between the two layers.

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This dish can make approximately 8-10 servings.

I was able to make this dish, separate the squares of lasagna out into containers and freeze the extra pieces. This lasagna was AMAZING flavorful. I would have to say having the lime Rotel added a new burst of flavor. I also enjoyed having the tomato past because that also added to the flavor of the meal.

The fun thing about these casserole is that you can mix and match ingredients and add or change anything that you would want.

Another great thing about making a dish like this is that you will be able to set aside portions of this lasagna to have later during the week. With the added cottage cheese and lean meat, this dish is packed with protein while still leaving you feeling full and satisfied.

Meal preparation is KEY when it comes to helping you stay on track with healthy meal planning and eating.  If you have food prepared and ready to eat you are more likely to make healthier meal choices during meal time.



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…Not Just for Appearance…

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The noughties truly was the decade of appearance and physicality. Gym- sculpted figures, honed through intensive workouts with trainers, bolstered with excessive doses of creatine and whey powder extract; these peacocks of fashion and appearance were once at the forefront of culture and everyday acceptability. Though these individuals still command a degree of notoriety and a healthy number of fans and followers, the trend has changed, and now people are trying to not simply make their appearance look honed and healthy, instead opting for a healthy lifestyle that does more for their interior than exterior.

Taking a look at the Cyruses, Byneses and Situations plastered across tabloids and gossip magazines, the bodily images on offer are enough to make any sound minded individual recoil. For the women, the now overly prescribed image is that of skinniness and pertness, bolstered by a ridiculous diet regime that is more likely to cause organ failure than a vacuous award from Cosmo. For the guys, six packs that look like overly constricted bundles of meat and ridiculous tans that could turn the word ethnicity on its head; these used to be the apex of image and fashion. Not any more, however.


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The focus now is on real health, a healthiness that stems not from image but from a good, natural diet that lacks all of the chemicals and toxins that, accepted in previous decades, now are causing headaches and nausea for anyone informed of the ridiculous tirade of food scandals that now seem ten for a penny. It is certainly true that physical fitness is part of maintaining good bodily health, but the notion of looking like Mr Universe is now far from the minds of the average joe.

The one thing still neglected however, is that of the health of the brain. Lots of things can help us train our brains to perform better, defter tasks; puzzles, Sudoku, reading, even online gaming such as that offered by sites such as River Belle online slots; all of these can engage your brain and increase your mental acuity, far better than merely sitting in front of the television.

For the youth, doing such tasks isn’t unknown, and digital natives are likely to have far healthier, ‘worked-out’ brains than their parents or grandparents for whom leisure time lacked the need for decision and abstract reasoning skills that games and puzzles now require. Those with a few more years under their belt shouldn’t be fazed by the need to train their minds, as the potential benefits could include fighting off dementia and feeling happier in general. Try it out!


…Guest Post: Why You Should Choose HIIT Over Steady State Cardio…

This guest post is something that i know that i personally practice! I do a lot more HIIT than steady state cardio (steady state cardio is hopping on the treadmill, elliptical, or other machine and just going along for 30…40…50+ minutes).

Why You Should Choose HIIT Over Steady State Cardio

Step into any gym up and down the country and you will probably see lots of people on the exercise bikes, treadmills and steppers gently puffing along while hardly breaking a sweat.

Most will be glued to the latest reality TV show, lots will be deep in conversation with the person on the machine next to them, and some will be nonchalantly flicking through the pages of a celebrity magazine.

Why? Because they were told by someone years ago that hours of steady state cardio is an effective way to burn fat.

Well I’m here to tell you that this approach to losing weight is outdated, extremely ineffective and a colossal waste of your time.

Instead, you should be swapping those leisurely hours on the treadmill for bursts of High Intensity Interval Training (HIIT), which will be much more effective in the long-term – and will also save you hours of time.

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Push it harder!

Ultimately, if you want to lose fat quickly and effectively, and get that cover model physique you’ve been dreaming of, then you need to step up the intensity NOW!

Fear not, this doesn’t mean giving it everything you’ve got for hours on end – unless you are a world-class athlete, this is a completely unrealistic target.

Instead, we’re just going to need your max effort for a few minutes.

Indeed, studies show that 5 x 30 seconds of super high intensity work followed by 4 minutes recovery are just as effective as 90 minutes of constant, low intensity cardio.

So, for the same gains, you can either workout for 90 mins or 22.5 mins.

Which one would you rather choose?

This is one of the beauties of HIIT – you can easily fit in an effective workout around a busy schedule.

However, be warned, these intensive bursts will be tough – we’re talking sick buckets at the ready tough!

Example workouts

These following workouts should give you a good idea of what HIIT involves – that is, high intensity intervals followed by rest periods.

1)      Squatting Carnage

Warm up and then rack up the barbell with a light weight. Squat 1 minute for reps. Rest 1 minute. Repeat 10 times.

2)      Hill Sprints

Run 1 mile to a hill as a warm up. Sprint 30 seconds up the hill and then jog back down. Repeat 10 times.

3)      ‘The Destroyer’

Warm up. Squat for 1 minute, 1 minute rest; Deadlift for 1 minute, 1 minute rest; Bench Press for 1 minute, 1 minute rest, Pull Ups for 1 minute, 1 minute rest. Repeat 2 times.

When attempting these workouts, there is one important caveat which you should bear in mind.

That is, the high intensity intervals should be max effort – in other words, give it everything you’ve got!

Wrapping it up

Importantly, steady state cardio still has its place when training for endurance events, and don’t get me wrong I still really enjoy the occasional 5 mile run – there’s nothing better when it comes to clearing my head and getting away from it all.

However, if you’re training exclusively for fat loss, you need to cast aside that low intensity work for good, as it’s not really achieving anything.

Ultimately, 3 bits of fruit, a Special K bar and low intensity cardio is not going to lead to fat loss anytime soon; getting down and dirty at the squat rack, hill sprints, and hard work will.

Good luck!

If you have any thoughts or questions on this topic, I’d love to hear from you – just leave me a comment below and I’ll get back to you!

About the author

Henry is a fitness junkie with a passion for heavy squats, strength training and martial arts. You can find him blogging over at GymTalk.



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…Merchandise Evaluation: Bolder Band Headbands…

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Alright ladies (and possibly gentleman) I know that some of you are fashionistas outside AND inside of the gym.   It is perfectly fine if you would like to look stylish why busting a sweat at the gym.  I will be honest and say that some days I do feel that way…and others I don’t LoL.  On the days that I am feeling stylish I will dress cute to the gym.  Not to impress anyone but just because that is how I am feeling that day.  And the other days you will see me sporting the random articles of athletic clothing that are not in the dirty clothes hamper.

I was lucky enough to have Bolder Band Headbands send me some to try their very stylish accessories that can be worn inside AND outside of the gym.  They are called Bolder Band Headbands.  I have tried several different types of head bands over the years and hands down these are by far one of my favorites.

Overall Comments:

90% of the time I am wearing some sort of headband but I always have an issue of them falling off or even falling apart after me using them so much and washing them.  I have put these to the test and they pass with flying colors.   Bolder Band Headbands  come in a variety of colors and styles which is awesome because you can buy a few and they can match various outfits.  They are very soft and the material is very stretchy yet durable.  I have A LOT of hair.  So I need something that will stretch especially on the days when I decide to wear my hair BIG and crazy.  These worker perfectly and did not slip or fall off.  And when I washed them (I did hand wash them and hang them to try) they looked and felt as if I had just taken them out of the package.

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Quality for Price:

Looking on the Bolder Band Headband website these range from $14-$15 which is a very reasonable price for headbands.  I know that when I have purchased some from the local super store or drug store they have been very similar to that price.  They also offer some deals where you can get free shipping when you place a minimum purchased order. So I know you are asking, “Are these bands worth $15?” and my honest answer would be YES.  I would (and plan on) buying more to give away as gifts to friends.  They are so cute and they have so many different styles to choose from.  I like that you can get away with wearing it at the gym and also use it as an everyday accessory.

Ranking Scale: (on a scale from 1-5)

Price: 4.5

Overall Quality: 4.5

Quality for Price: 5.0

Overall Appearance: 5.0

Overall Ranking: 4.75

**NOTE: Please make sure to note my product review disclaimer that can be found HERE***

I rather enjoy these bands and like I said I plan on getting more.  The only reason they did not get a complete 5.0 rating is (1) they do not currently offer a deal if you purchase more than one. It would be awesome to get a deal like…if you buy 4 you get one free or if you buy “x” amount they will be $10 each…or something like that. (2) I also think it would be cool to have a variety of  widths in the bands.  I know that some days the thinner bands look better depending on my hair style…and sometime I need wider bands.  TO have that variety would be awesome! But other than that I do not have anything negative to say about this product or the company and I highly recommend it!



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…Infinite Life Fitness Recipe: Protein Bread…

protein bread


If any of you are like me…you may LOVE to eat bread and bread like products.  Bread is my one weakness so once you find out the nutritional value (or the lack of nutrition) that is found in your favorite bread, it makes you cringe just thinking about indulging in more than one service size.   I had to find an alternative to help satisfy my bread craving as well as fit into my macronutrients.

What you will need:

  • 1 pack of baking bread yeast (NOT the quick rise yeast, just the regular yeast)
  • 2 cups of wheat flour
  • 1 cup (84 g) of vanilla Protein (I used 1st Phorms Vanilla Ice Cream Protein.  You can use other brands but i have found this brand to work the best for me when it comes to baking and cooking with it)
  • 1 tablespoon of wheat gluten
  • 1 tablespoon of dry milk
  • dash of salt
  • 1 tablespoon of olive oil
  • 1 tablespoon of honey (you can also use maple syrup, agave nectar, or sugar.  YOU NEED regular sugar to help feed the yeast.  It is NOT advised that you use artificial sweetener for this recipe)
  • 1 1/2 cup of water
  • Bread making machine or bread pan

What you will do:

  • the type of bread machine that I have and use  is an Oyster 2lb express bread maker 
  • Add all of the wet ingredients first!!
  • You will then add together all of the dry ingredients
  • You will make a small well in the middle of the mixture and then add the yeast (look at picture 1)proteinbread_1
  • For my settings i chose: 1.5 lb loaf & light crust.
  • I pressed the start button and just let it sit!
  • My bread maker kneaded the dough and baked it.  Once the bread was ready the machine cut off automatically.
  • I let the bread cool and then removed it from the pan and cut it up into my desired sizes.

You are more than welcome to play around with this recipe.  This is just how i learned how to make mine and it seems to work very well.  My bread is very dense yet flaky.  It is very filling for me and a great snack to grab when you are on the go!





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…Guest Post: Ages and Stages: Heart Disease Prevention Starts with You

Perhaps we don’t need to look like the huge weight lifter at the gym, but everyone needs a herculean heart, the body’s battery.  After years of research, doctors define a number of elements related to the onset and absence of heart disease.


Moreover, each age group and those in stages throughout life, embrace physician-directed insights for healthier hearts.  A healthy diet and presence of regular exercise helps keep the heart pumping well and free of disease.  However, to get more specific, target the following behaviors and information based on present age.


Those in their twenties (usually) enjoy a vigorous and healthy history to date, yet regular doctor exams and physician meetings inform young people about heart exams, healthy dieting, and proper methods of fitness.

Speaking of fitness, doctors encourage people of the age to continue any school-related sports as well as to remain open in embracing other activities. ‘Going out’ or ‘partying’ is a custom of young people; doctors warn young people to keep drinking to a minimum and to stay away from cigarette habits as well as second-hand smoke.  In addition to abstaining from unhealthy habits, learn about alternative methods of rehabilitation and staying clean.


Those who approach middle age need grow aware of family histories, minding the likelihoods of contracting diseases or facing specific detriments in health related to family lines.  Moreover, those in their 30s embrace careers, making a living while incurring the anxieties and pressures that go along with adult independence (and the possibility of hosting dependents).

Physicians suggest doing detective work regarding family history as well as maintaining regular doctor visits.


The metabolism begins slowing in one’s 40s, making them prone to weight gain. Physicians recommend workout ‘buddies’ or finding gyms with an array of appealing classes and group activities.  In addition to other heart-related screenings, doctors propose blood glucose tests, diagnosing those with diabetes or at risk.


It becomes increasingly important to eat healthy and adhere to regular exercise regimens in one’s 50s.  In addition to healthy living, learn the signs of a heart attack and stroke.  Despite attempts to remain healthy, high blood pressure, high cholesterol, and diabetes come with the numeric territory.


Ankle-brachial index tests, performed every one to two years, assess pulsations throughout the feet.  Plaque can build in the leg arteries (peripheral artery disease).  In addition lower energy rates, it’s harder for the body to burn calories at a later age.  Exercise and minding one’s diet grows especially important at this time.  Since some seniors face deteriorating memories, it’s beneficial to get younger family members involved with their health.

While it’s important to seek heart information related to one’s age, some facts target all age brackets.  For example, foods low in saturated fats, cholesterol, sodium, and added sugar/sweetener are preferred by physicians.  In addition, target a cumulative of two to two and a half hours of medium-intensity cardio activity per week.

In addition to information on the web, speak with your family physician about specific diet limitations, suggested workout routines, and other elements related to maintaining a healthy heart.

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Steve Tucker is a cardiological imaging researcher. After studying countless hearts over the years with innovative technology, he often writes about how to care for one’s heart through lifestyle and fitness. Keep Up with Steve’s Tweets here.


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…Low Calorie Alcoholic Drinks…

As the warmer months are quickly approaching, this is the perfect time of year to meet up with new and old pals and grab some drinks. Making good food decisions during these times are very important and one way to help out your festive food/drink  decisions is to make your favorite  cocktails but in a  healthier way! Let’s be honest…everyone will want to enjoy a few treats throughout their weight loss journey to just relax and let loose.  But there is a way to still enjoy a few of your favorite drink and still stay on track with your healthy eating!

Thanks to Fitness Magazine here are some great low cal drink recipes

Pomegranate Martinis

Flavored martinis have gone the way of the pom’. Pomegranate syrup can be found in the coffee or baking aisle of well-stocked supermarkets.

Start to Finish: 10 minutes
Makes: 8 servings

1/2 of a medium orange, cut into wedges
1 1/2 cups vodka or gin
1/3 cup pomegranate syrup (grenadine)
3 tablespoons dry vermouth
Ice cubes
Small pomegranates (optional)

1. Rub orange wedges around rims of 8 martini glasses. Invert glasses into a dish of sugar to coat rims; set glasses aside. In a small pitcher, combine the vodka, pomegranate syrup, and vermouth. Place ice cubes in a martini shaker. For each drink, add 1/4 cup of the syrup mixture; shake. Strain into one of the prepared martini glasses. Garnish with a small pomegranate, if desired.

Nutrition Information per serving: 146 calories, 0g protein, 11g carbohydrate, 0g fat (0g saturated), 0g fiber

Orange Martinis: Prepare as above, except use 3 tablespoons frozen orange juice concentrate, thawed, in place of the syrup. Omit garnish.

Apple Martinis: Prepare as above except use 1/3 cup frozen apple juice concentrate, thawed, in place of the syrup. Garnish with fresh orange peel curls.


Tangy Citrus Lemonade

Prep: 25 minutes
Chill: 2 hours
Makes: 10 servings

6 large lemons (1 1/2 cups juice)
3 medium limes (1/3 cup juice)
3/4 to 1 cup honey
6 cups water
2 cups fresh or frozen raspberries
Ice cubes
Lemon and/or lime slices (optional)

1. In a 2-1/2-quart pitcher, combine lemon juice, lime juice, and 3/4 to 1 cup honey. Add water and raspberries. Cover and chill for at least 2 hours or up to 24 hours.

2. Just before serving, gently stir to combine. Pour into ice-filled glasses. Add lemon and/or lime slices, if desired.

Nutrition Information per serving: 101 calories, 1g protein, 28g carbohydrate, 0g fat (0g saturated), 2g fiber

Lemonade Tea: Add equal parts freshly brewed iced tea and Tangy Citrus Lemonade to ice-filled glasses. Sweeten to taste with additional honey, if desired.


Frozen Lime Margaritas

Start to Finish: 10 minutes
Makes: 10 servings

12-ounce can frozen limeade concentrate
2/3 cup tequila
1/2 cup light orange juice or orange liqueur
4 cups ice cubes
1/2 of a medium lime
Coarse salt
Orange slices (optional)

1. In a blender container combine limeade concentrate, tequila, and orange juice. Cover and blend until combined. With blender running, add ice cubes, one at a time, through opening in lid, blending until mixture becomes slushy.

2. Cut a thick lime slice; cut slice in half. Rub slices around rims of eight glasses. Dip rims into a dish of coarse salt to coat rims. Pour mixture into prepared glasses. Garnish glasses with orange slices, if desired.

Nutrition Information per serving: 122 calories, 0g protein, 22g carbohydrate, 0g fat (0g saturated), 0g fiber

Strawberry Margaritas: Prepare as above, except blend half of the mixture at a time adding 1 cup frozen unsweetened whole strawberries along with 2 cups of the ice cubes. Repeat with remaining mixture, 1 cup additional frozen strawberries, and remaining 2 cups ice cubes. Continue as directed, substituting coarse sugar for the salt on the glasses. If desired, garnish each glass with a whole strawberry.

Make-ahead directions: Prepare as above through Step 1. Pour into a 1-1/2-quart freezer container. Cover and freeze overnight. To serve, use a large spoon to scrape across frozen surface and pile into salt-rimmed glasses.


White Wine Spritzer:
Try diluting your drink with club soda or sparkling water.  This in the end means that you get more glasses for fewer calories.  These are about 100 calories per serving. Dry wines are better because they usually contain fewer calories.


Vodka Cranberry:
It has about 65 calories, but the cranberry juice also helps to flush the alcohol you consume out of your system. Try to request the light cranberry juice for the lower calories. For an extra zesty flavor (without adding calories) squeeze a lime wedge in your drink.


Vodka and Diet Red Bull:
Request to have it made with the sugar-free Red Bull. It’s only about 75 calories.


Here are some more mixers that you can choose at the bar that carry small calorie content (Thanks to WebMB):

  • Diet soda or diet tonic: 0 calories
  • Orange juice (6 oz): 84 calories
  • Cranberry juice cocktail (8 oz): 136 calories
  • Light orange juice (8 oz): 50 calories
  • Light cranberry juice (8 oz): 40 calories
  • Light lemonade (8 oz): 5 calories
  • Coffee, tea: 0 calories
  • Lemon or lime juice (1/2 oz): 10 calories

Consider mixing up a pitcher of your favorite crystal light  drink and use that to mix in with your hard alcohol!  This option adds zero extra calories, taste great, and will keep you from racking up the extra calories and sugar for the day.

So feel free to treat yourself EVERY ONCE IN A WHILE to a nice cocktail with your friends or just at home after a long day.  The key is to be smart and to enjoy these things in moderation!


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