Peas are chock full of fiber. One cup of peas provide 10 percent of your daily recommended intake of fiber or 2.5 g. Peas have some plant protein, 2.7 g or 5 percent/9.5 calories, of your recommended daily amount of protein. 30 of the 41 calories per cup are carbs with the remaining 1.5 calories of fat in the form of omega-3 and omega-6 fatty acids.

Green peas are an environmentally friendly food. Agricultural research has shown that pea crops provide the soil with important benefits. Peas belong to a category called “nitrogen fixing” crops. With the help of bacteria in the soil, peas take nitrogen gas from the air and convert it into more complex and usable forms. This process increases nitrogen available in the soil without the need for added fertilizer. Peas also lower the risk of pest problems.

Types of Peas

English Peas
English peas or garden peas are the garden-variety peas you can sometimes buy freshly shelled or in full pods ready for shelling, frozen or canned. Because the sugars in garden peas convert to starch so rapidly, fresh English peas should be eaten as soon as they are picked, which is why I only buy fresh peas from my local farmers market on at roadside vegetable stands.

Snow Peas
Snow peas, also known as sugar peas, are a sweet edible flat pea pod harvested when their pods are full length and inside peas barely visible. Unlike fresh garden peas, snow pea pods do not deteriorate quickly. Pea pods will keep well stored in a plastic bag in the refrigerator for up to two weeks. They are very popular in Asian dishes and taste great steamed drizzled with a little low sodium soy sauce—just make sure not to overcook them.

Sugar Snap Peas
Much like green beans, the pods of sugar snap peas are ready to eat when they start to fill out. Both peas and pods should be tender, sweet and juicy. You should hear a crisp snap when you break a pod in two. Sugar snap peas are delicious when lightly steamed. But like English peas, they too have a short shelf life.

How to Buy, Store and Use Asparagus

How to Buy
Fresh English peas should have bright green pods and a fresh, sweet flavor. Choose those that swell with their contents. Avoid peas that rattle in their shell. This is an indication that they have dried out. Choose sugar snap peas with firm, crisp pods. Snow peas should be crisp, bright green and have small seeds. Choose fresh, bright-looking sprouts and tendrils that aren’t wilted or yellow.

How to Store
Keep English peas unwashed (moisture accelerates decay), sugar snaps, and snow peas in the coolest part of the fridge, wrapped tightly in plastic. Wrap sprouts and tendrils in plastic with a little air trapped inside. For maximum sweetness they should be eaten as soon as possible (the sugars begin converting to starch the minute they’re picked). Eat peas, sugar snaps, sprouts, and tendrils within four days from purchase.

How to Prepare Peas
Garden peas should be shelled and blanched in boiling water just until they turn bright green (~2 minutes).

Buying and Cooking Tips

• If you can’t find good fresh peas use frozen peas as a substitute. They’re usually picked when they’re young and tender and immediately flash frozen, which preserves their sweetness. Typically, you can use frozen peas in most fresh pea recipes including my Spring Pea and Asparagus Salad.
• When buying fresh peas 1 pound of peas in their pods yields about 6 ounces (1 cup) shelled peas.

Spring Pea and Asparagus Salad

Ingredients
2 ½ cups fresh green peas, shelled
½ cup fresh pea shoots, washed and dried
½ cup arugula (l prefer wild)
1 cup medium sized fresh asparagus, cut on a diagonal bias
1 small shallot, peeled and thinly sliced
½ cup fresh mint leaves, thinly chiffonaded
¼ cup extra-virgin olive oil
Zest and juice of 1 large lemon
Salt and freshly ground black pepper to taste

Directions
1. Bring a large pot of salted water to a boil. Pour the peas into the water and cook for no more than 2 minutes. Drain and immediately plunge the peas into a bowl of ice water. Drain and pat dry with a towel.
2. Bring a medium pot of salted water to a boil. Submerge the asparagus into the water and cook for no more than 2 minutes. Drain and immediately plunge the asparagus into a bowl of ice water. Drain and pat dry with a towel. Cut the asparagus into two inch pieces on a diagonal bias.
3. Place the peas, cleaned pea shoots, shallot and leek in a medium, nonreactive bowl and toss gently to combine.
4. Add the lemon zest and juice, olive oil and mint. Season to taste with salt and pepper and toss gently until the vegetables are coated. Serve Immediately.

Serving size: 1 cup. Lasts for up 2 to 3 days in refrigerator.

ACE Fitness Spring Clean Your Core with Jessica Matthews and Linda LaRue

If you want Six Pack Abs, then dump the Crunches. Standing “Ab” or functional core moves standing will not only give you fitter flatter abs, but a a strong core and tall strong back too. To view on ACE Fitness click here.

Water makes up 93% of Asparagus`s composition. Asparagus is low in calories and is very low in sodium. It is a good source of vitamin B6, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, niacin, folic acid, calcium, magnesium and zinc, iron, phosphorus, potassium, copper, manganese and selenium, as well as chromium (a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells).

The good news: Studies reveal interesting new data about asparagus that indicates it has some probiotic benefits. So it may ease gas build-up helping belly bloat. Asparagus is one of the best natural diuretics, which will help flush waste and excess water from your body.

The bad news: During digestion, the vegetable’s sulfurous amino acids, primarily mercaptan, break down into smelly chemical components. Because those components are “volatile,” meaning airborne, the odor wafts upward as the urine leaves your body and can be detected as soon as 15 minutes after ingestion.

The Takeaway: If that old expression is true that, “70% of six pack abs are made in the kitchen”, you may want to add asparagus this spring as one of your go-to veggies.

Types of Asparagus

Asparagus comes from the Lily family (liliceae) along with the onion, garlic and tulip. According the Encyclopedia Brittanica, there are around 300 species of the asparagus family around the world.

Green Asparagus–
Green asparagus gets its color from the process of photosynthesis as its spears peep up from the soil into direct sunlight come spring.

White Asparagus–
White asparagus has long been considered a delicacy, particularly by Europeans, and commands about double the price of green asparagus. The main reason that white asparagus is more expensive is that there is a limited supply, and the production costs are high. White asparagus is exactly the same variety as green asparagus with difference is that white asparagus is grown in the dark. When asparagus spears are exposed to sunlight, they first turn pink and then later, the familiar, green color due to photosynthesis.

Purple Asparagus color comes from the high levels of anthocyanins (potent antioxidants) in its’ spears, which also gives it a more fruity flavor. It has a lower fiber content than white or green asparagus, thus making it more tender than it’s sister white or green varieties. Purple asparagus produces sweeter, thicker spears than green or white asparagus.

How to Buy, Store and Use Asparagus

How to Buy
Choose firm, bright green asparagus stalks with plump, tightly closed tips. Check the ends of the stems to make sure they look freshly cut—not shriveled or dried out. Avoid fading color, because it is a tell tale of significant deterioration.

Thick versus Thin Asparagus Spear Debate. Thin spears or thick spears—both can be sweet and tender—so long as they’re fresh! The diameter of an asparagus spear indicates when it was harvested. Thick spears are generally harvested in the early spring and thinner stalks appear as the growing season wears on into summer.

How to Store

Uncooked asparagus will stay fresh for up to one week in the refrigerator. Store spears upright in a container with the stems wading in an inch of water, then cover loosely with a plastic bag. (*My secret to keeping them freshest is to cut of about 1 inch off the stems, before storing them upright in a container with about 1 inch of water.) I recommend that you change the water daily.

How to Use
How To Prepare—Peel & Trim
Use a vegetable peeler to take off the outer layer. This will eliminate most of the stringiness and remove any sand hiding in the fronds on the stalk. Peeled asparagus cooks quickly (the stems and tips will be done at the same time). To keep the asparagus a vibrant green, plunge them in a water-ice bath for a couple minutes immediately after cooking.

Conventional asparagus wisdom says snapping the spear breaks away the tough, fibrous end. This works well when harvesting in the field, but in the kitchen it’s a sad sorry waste of good food. Once a spear has been peeled, simply cut off the dry white stems. Correct cooking results in vibrant green spears with a tender crisp texture.

Roasted Asparagus with Grated Parmesan

This recipe doubles as both roasted asparagus and roasted asparagus soup. I typically increase the recipe below by 50 to 100%. This way I’ll have roasted asparagus to serve as a veggie side dish, and then use the rest to make my soup recipe below. For this recipe I recommend using a good quality Parmesan cheese such as aged Italian Parmigiano Reggianno. *Recipe reprint from the SOUPer Slim Diet. Available now for a limited time only at 50% off. http://lindalarue.com/store/products/#ecwid:category=1639667&mode=product&product=6845115

Ingredients
2½ pounds fresh asparagus (about 30 large) (you may substitute frozen asparagus)
1 T. extra virgin olive oil
1 tsp. sea salt
¼ tsp. freshly ground black pepper
¼ cup good quality Parmesan cheese, freshly grated
4¼ cups water or low-sodium, nonfat chicken, or vegetable broth
2 thoroughly washed medium leeks or 1 medium onion, chopped
2 cups watercress (may substitute1 cup of arugula or dark-green baby lettuce), chopped
¼ cup flat-leaf parsley, chopped

Directions
1. Preheat oven to 400 degrees F.
2. Cut asparagus stalks to remove the fibrous ends. You can do this by holding a stalk and gently breaking it. It will break naturally where the stalk is no longer tough. If the stalks are thick, peel the bottom half of each. Lay them in a single layer on a baking sheet, and then drizzle with olive oil. Sprinkle with sea salt and pepper.
3. Roast for 15 to 20 minutes, until tender. Sprinkle with the Parmesan and return to the oven for another minute. Take asparagus out of oven and let cool for a few minutes then dice.
4. Meanwhile, slice white ends of leek (or dice onion) and sauté in 1 tsp. olive oil until light golden brown.
5. Place hot asparagus, water or broth, watercress, parsley, sautéed leek (or onion), and water in blender or food processor. Puree to your desired consistency or puree in a large bowl with a hand blender.

Yields: 10 servings. Serving size: 1 cup. Nutritional content: 64 Calories, 2g fat, 4g protein, 8g carbohydrates, 3g fiber, 161mg sodium. Stores well in fridge for up to 1 week. This soup is vegan and may be made Kosher if the cheese is omitted.

Papaya: There’s some research that says the enzyme in papaya may aid digestion. Try mixing diced papaya into plain organic Greek yogurt (it has the most amount of friendly or good gut bacteria for breakfast, lunch or an afternoon high protein snack.

Oatmeal: Oat bran can be particularly beneficial regarding aiding proper digestion because it is a soluble fiber and is very filling. Having oatmeal for breakfast will keep you feeling full, so you’ll be less likely to sneak snacks before lunch.

Yogurt: The key is to make sure you’re choosing a yogurt that has “active cultures,” which will increase the number of “good” bacteria in your gut, helping you digest more efficiently and preventing that belly from blowing up. Look for organic plain yogurt (which is very likely to contain the active cultures), and avoid entirely yogurt with “fruit on the bottom.” If you need a touch of sweet, stir in some vanilla bean paste; add some cinnamon to spice it up and some seasonal fresh fruit.

Asparagus: Studies reveal interesting new data about asparagus that indicates that it has some probiotic benefits. So it may ease gas build-up. Asparagus is one of the best natural diuretics, which will help flush waste and excess water from your body. Try my Spring Asparagus Soup recipe from my SOUPer Slim Diet ebook that is 50% off. Click here to order.

Quinoa: This South American grain is a great source of the minerals including magnesium, phosphorous and manganese. As a bonus, the potassium in quinoa has been shown to beat belly bloat (your jeans will thank you). *Try my Red Quinoa Tabouli Salad recipe. Click here.

The bad news is that March is one of those transitional winter-to-spring months whereby all those fresh and lovely new spring veggies and fruits are not quite yet available. The good news is that those tired old standby root vegetables now come in some kicked up, fantastically tasty heirloom varieties, including the common carrot. Carrots have been cultivated for thousands of years—especially by migrating peoples, as they store and carry well over great distances. Carrots were not always the juicy sweet vegetable we have come to know today. Early wild carrots were tiny, tough, bitter and spindly. They were not thought of as a food. Rather, they were primarily used for medicinal purposes. It was not until the 17th Century that the Dutch developed today’s standard orange carrot in the Netherlands.

The carrot is part of the same family as parsley. Other members include dill, caraway and celery. Carrots are chock full of pro-vitamin A carotenes, a nutrient essential for good vision. They are loaded with beta-carotene, which is why they appear orange in color. Carrots are a good source of thiamine, niacin, vitamin B6, folate and manganese, and a very good source of dietary fiber, vitamin C, vitamin K and potassium. Their powerful antioxidants help protect your body from cardiovascular disease, and cancer—especially postmenopausal breast cancer. The only negative is that a large portion of carrots’ calories derives from sugar.

Types of Heirloom Carrots
There are several variety of heirloom carrots today. For brevity, I’ve featured my top three favorite tasting varietals that are commonly found in most local farmer’s markets across the country.

Cosmic Purple—Purple on the outside and bright orange on the inside, these carrots are a real show stopper. They have a less sweet and almost nutty taste than the common carrot.

Bambina (Baby Orange) Carrot is a baby carrot variety with a slender, cylindrical blunt root and a very small core. They are very sweet tasting, crisp texture and have a smooth skin (that I prefer not to peel). They are prefect for roasting.
Yellowstone or Yellow Carrots were first recorded in Turkey around the end of the 1st Century. Yellowstone’s wide-shouldered roots, big tips and large top have a crisp, clean, consistently mild flavor that’s great raw or cooked. Gourmets and chefs prefer this unusual heirloom carrot.

How to Buy, Store and Use Heirloom Carrots

How to Buy
Choose carrots that are firm, smooth and bright in color. Avoid carrots that are excessively cracked, dry, limp or rubbery. If the tops are attached choose ones that are vibrantly green and crisp,

How to Store
Immediately cut off the carrot greens. Even if you are going to use the greens later, cut them off and store them separately to keep them from sapping nutrients from the roots.
Store the carrots in a covered container filled with water in your refrigerator for up to two weeks, but make sure you routinely change their water. This will keep them fresh for a long time. With most heirloom varieties, I recommend that you wash away the dirt and keep the peel on to preserve the most nutrients and taste.

How to Use
My latest healthy snack obsession is Farm Shop LA’s Avocado Hummus with Pomegranate Seeds created by Chef Jeff Cerciello. Not only does is taste great, but as it’s packed full powerful phytochemicals—you may just want double up and use it as a facial mask too…lol! Chef Cerciello serves the dip in a shallow dish paired with Rustic Bakery flatbread. My low carb healthy version is to pair it with 3 or so baby heirlooms. (Maybe one of each above?) Enjoy:)

Avocado Hummus

Ingredients
Garlic confit
Juice of 2 lemons, separated
2 T. Dijon mustard
2 cups drained chickpeas
6 T. tahini
1 ½ cup extra virgin olive oil
½ cup ice
3 ripe avocados
Salt to taste
Pomegranate seeds (optional)
Nigella seeds (optional)

Directions
Garlic Confit
 4 cloves peeled garlic 
½ cup canola oil
Add garlic and oil to a small pot and very gently simmer until tender.

Main Recipe
1. Place garlic confit, mustard and juice of 1 lemon in a food processor. Season with salt and pulse until smooth with some texture. Add chickpeas and puree, drizzling in the tahini. Add ice and 1 cup oil. Taste, then move to a bowl.
2. Without cleaning processor, add avocado and remaining lemon juice. Puree, drizzling in remaining ½ cup oil and salt to taste. Fold avocado purée into chickpea puree and stir. 3. Garnish with pomegranate seeds, oil, salt and

I just read this excellent article in Woman’s Health Magazine that I wanted to share with everyone. It’s one of the best researched and written pieces that I have read about what’s real and what’s a myth regarding coffee. Bottom line: I plan on continuing my morning cup of joe with pleasure and WITHOUT guilt…

Anything this good must be bad.

That’s the prevailing attitude when it comes to caffeine, isn’t it? We crave it. We guzzle it. Drinking coffee makes us feel good — better able to handle an overbearing boss or an unruly pack of toddlers. But then… we feel guilty about it, suspecting that sooner or later, it’s going to do us in.

In reality, it’s not the guilty pleasure everyone makes it out to be — in fact, caffeine side effects can do you good. So feel free to grab a tall breakfast blend while we set the record straight.

Long-term caffeine consumption is just plain bad for me.

False. That myth exists in part because smokers, who metabolize caffeine twice as fast as nonsmokers, drink more coffee drinks. And cigarette smokers have more health problems. But nicotine, not caffeine, is the culprit. As long as you don’t have high blood pressure, heart arrhythmia, or anxiety, drinking caffeinated beverages for years is no problem, says Harris Lieberman, Ph.D., a research psychologist for the U.S. Army Research Institute of Environmental Medicine.

Caffeine improves my game.

True. In terms of performance during your cardio workout, caffeine “might be the difference between first place and last,” Dr. Vinson says. Without caffeine, not only are you a little slower mentally, you’re lagging physically. “Caffeine stimulates you to exercise 10 to 15 percent longer” because it keeps you from getting as tired, explains Terry Graham, Ph.D., a nutritionist who specializes in caffeine at Ontario’s University of Guelph. It’s also a mild analgesic, so you can work out longer before you start to feel sore. However, a troubling new study published in the Journal of the American College of Cardiology shows that caffeine may decrease blood flow to the heart during exercise. More research is needed.

Caffeine alters my body chemistry.

True. Caffeine is a natural stimulant, and 250 milligrams of it — about the amount in two cups of strong coffee — will triple the amount of adrenaline in your bloodstream, increasing your respiratory rate. In your brain, caffeine intercepts adenosine, the chemical that slows down our nerves and signals the need to sleep. It also increases dopamine levels, stimulating pleasure centers. Caffeine, therefore, has the magical ability to make you feel both alert and relaxed, says Ernesto Illy, Ph.D., an Italian biochemist and founder of high-end coffee producer Illy Caffe.

Caffeine makes me smarter.

True. A cup of coffee before you write your performance review isn’t a bad idea. “It improves cognitive functions” by blocking that brain-slowing adenosine, says Joe Vinson, Ph.D., a food chemist at the University of Scranton. When given caffeine equal to two cups of coffee, severely sleep-deprived Navy Seal trainees improved their alertness, vigilance, learning, and memory by as much as 60 percent, according to Dr. Lieberman, who administered the test.

Caffeine causes high blood pressure.

False. The Journal of the American Medical Association recently reported that caffeine doesn’t put you at risk for hypertension, although something else, unknown to scientists, in sugared and diet colas does. In people with normal blood pressure, any change in heart rate is not only “too small to measure,” Dr. Graham says, but it disappears within minutes of your first cup. If you already have high blood pressure, however, avoid excessive intake, says Lynne Shuster, M.D., director of the Mayo Clinic’s Women’s Health Clinic, because caffeine can exacerbate a pre-existing condition. The same goes for those who suffer from heart arrhythmia or anxiety — caffeine can trigger arrhythmia in those who are prone to it and can worsen anxiety.

Caffeine leads to bone loss.

False. There’s evidence that calcium is lost through urine, and by increasing the amount of urine you produce, you decrease your body’s calcium stores. The effect, however, is negligible. “A coffee drinker may lose a few milligrams of calcium, but put one drop of milk in your coffee and you’ve made up for the loss,” says Jim Coughlin, Ph.D., a California-based food toxicologist.

I can overdose on caffeine.

True. But most of the documented cases are of people who have intentionally overdosed on high-powered caffeine pills (the lethal dose of pills is about 50). To OD on caffeinated beverages, you would have to down dozens of cups of coffee, hundreds of six-packs of soda, and thousands of mugs of tea at the same time. The excess water would kill you before the caffeine would, Dr. Illy says.

Caffeine is addictive.

True. You develop a tolerance to caffeine over time, and when you no longer take any in, your body, expecting that daily dose, reacts with headaches and irritability. The more caffeine you consume, the more severe the withdrawal symptoms, but some people can get hooked on just a cup a day. (Others can quit cold turkey, those lucky gals.)

If I have tea after dinner, I’ll never fall asleep.

False. Tea has so little caffeine (25 milligrams per cup of weakly brewed tea) that for most, it soothes rather than agitates. But beware of more highly caffeinated drinks, especially if you’re pregnant or on the Pill: It takes 4 to 6 hours for an average adult to metabolize caffeine, no matter how much you drink, and almost twice that long for a woman taking oral contraceptives. (For a pregnant woman, this half-life shoots up to 18 hours.) If you have trouble sleeping, stop drinking caffeinated beverages at least 6 hours before bedtime.

So, I can drink all the caffeine I want, with no consequences.

False. A Greek study suggested that moderate to heavy coffee intake is associated with a higher level of inflammation. An immune system response, inflammation can be harmful because too much of it can produce chemicals in the body that have been linked to heart disease and diabetes. But just because coffee was associated with inflammation doesn’t necessarily mean it caused it.

Another recent study from the Harvard School of Public Health and the University of Toronto finds that certain people, referred to as “slow metabolizers,” are genetically programmed to break down caffeine at a slower rate. In the study, caffeine placed these people at increased risk for heart attacks, while “rapid metabolizers” were protected against heart attacks. Scientists believe that excess caffeine may lead to heart disease but that other heart-healthy benefits from coffee, such as antioxidants, outweigh the risk — as long as the caffeine doesn’t linger in your system. However, without a genetic test, it’s impossible for the average Diet Coke drinking girl to determine which camp she falls into.

These researchers don’t discourage caffeine consumption, but do warn against caffeine in excess. A safe limit, according to the American Journal of Clinical Nutrition, is around 400 milligrams — or four cups of coffee — a day.

Kale, as with broccoli and other brassicas (cruciferous), contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer/anti-inflammatory properties. Sulforaphane, which is formed when cruciferates are chopped or chewed, triggers the liver to produce enzymes that detoxify cancer-causing chemicals, inhibits chemically-induced breast cancers in animal studies, induces colon cancer cells to commit suicide.

Types of kale. There are three types of kale, Curly, Black, and Russian. Curly is the most common variety of kale that you can commonly find in most supermarkets. Curly kale has large broad leaves with kinked and curly edges. It ranges in color from a light green to a dark purple, though dark green is the most common color. (Colored curly kale leaves are typically used as garnishes.)

Black or Tuscan kale (my favorite) has oblong shaped, deep green bubbly leaves. This variety hails from Italy, and grows in tall, long stalks. Choose leaves that are less than 18 inches, because longer leaves will tend to be bitter tasting.

Red or Russian kale leaves resemble oak leaves, because of their soft sage color and red veins. Russian kale is milder and sweeter in flavor than the other two varieties. When cooked, the green and red coloring in its’ leaves intensifies, creating a dramatic deep red and vibrant green color palette.

How to buy. Choose leaves that are firm, not wilted, and have deeply colored with stems that are moist and strong. Make sure the leaves have no brown or yellow spots, and make sure they are free from small holes.

How to store. First wrap the kale in a paper towel. Then, place it in an airtight bag in the refridgerator. Kale typically stores well for up to one week. (*A chef taught me to wrap it in paper towel. It’s amazing how it will keep the leaves fresh and perky:)!)

How to use. Only wash the kale when you are ready to use it, as washing before storage will make the leave spoil faster. (COOKING NOTE: As I prefer my kale slightly crunchy, I hold off on putting kale into soups or any other cooked recipe until the end. This will also help maintain its bright green color.)

5 Vegetable Lentil Soup

There is nothing more comforting and satisfying than a bowl of this hearty soup on a cold winter day. A blanket, a good book and a bowl of this soup—maybe sprinkled with a little bit of grated parmesan—and I guarantee all will be right in the world again. Recipe from my SOUPer Slim Diet ebook. To purchase click here.

Ingredients

10 cups reduced-sodium, non-fat chicken, beef or vegetable broth
1 ½ cups lentils (red is best)
1 large onion diced
4 stalks celery with leaves chopped
4 large carrots diced
1 T tomato paste
1 medium bunch kale (I prefer using black kale for this recipe), chopped
1t chopped garlic
1t fresh, ground pepper
1 T good olive oil
¼ cup chopped fresh, flat leaf parsley

Directions

1. Soak and wash lentils in colander until clean. Meanwhile the sautéed onions, celery, and carrots with olive oil in 10 to 12 quart soup pot until golden.
2. Then, add garlic and sauté for 1 minute being careful not to burn garlic. Add tomato paste, broth, lentils, and pepper. Simmer until lentils are soft and tender (approximately 1½ hours). Turn heat off. 3. Add the chopped kale at the very end stirring until well incorporated and, then, add fresh, chopped parsley.

Yields: 12 servings. Serving size: 1 cup. Nutrition Content: 120 Calories, 8g protein, 23g carbohydrate, 1g fat, 235 mg sodium, and 8g fiber. Stores well in the freezer for a few weeks.

1. Gonna Make You Sweat (Everybody Dance Now) ~C+C Music Factory
2. 99 Problems” by Jay-Z
3. Pump It Up ~Elvis Costello
4. Hey Ya! ~OutKast
5. Ray of Light ~Madonna
6. Just Push Play ~Aerosmith
7. Girls Just Want to Have Fun ~Cyndi Lauper
8. American Idiot” ~Green Day
9. Stronger” ~Kanye West
10. Seven Nation Army” by The White Stripes

1. “Pain is temporary. Quitting lasts forever.” ~ Lance Armstrong

2. “The first wealth is health.” ~ Ralph Waldo Emerson

3. “Even though you’re moving slowly, you’re still moving faster than someone sitting on the couch!” ~Unknown

4. “70% Diet. 30% Gym. Abs are made in the kitchen—not in the gym.” ~Unknown

5. “No one ever drowned from sweating.” ~Unknown

6. “Sweat are your fat cells crying.” ~Unknown

7. “The only bad workout is the one that didn’t happen.” ~Unknown

8. “Motivation is what got you started. Habit is what keeps you going.” ~Jim Ryan

9. “Be stronger than your excuses not to workout.” ~Unknown

10. “Strength is not what you can do, but overcoming what you can’t do…yet.” ~Linda LaRue

1. Find more ways to move at work. Stand at your desk or walk while you’re on the phone. Instead of a stuffy meeting room, chat with a colleague during a brief walk. Stand up frequently during your day to stretch—or better yet put together a 2 minute standing yoga routine. Do some wall push ups.

2. Supermarket survival tips: Shop on a full, not empty stomach, so you’ll be more likely to make healthier choice and avoid high calorie, fat and sugary impulse purchases. Stick to the outside, not inside aisles, because the outside aisles are stocked with fresh, whole foods such as vegetables and fruits.

3. Eat soup first before a meal. Studies show that people who eat low-sodium, low calorie, high fiber soup, such as vegetable before a meal consume on average 200 less calories per meal. Multiply that times 365 days and that equals a 20-pound weight loss over one year! For great soup and other meal recipes get my SOUPer Slim Diet ebook FREE. Click here.

4. Buy a pedometer. (I like the Omron HJ-112 Pocket Pedometer). Slowly work your way up to *10,000 to 15,000 steps a day. (*The recommended steps/movement per day for optimum heart health according to the American College of Sports Medicine and American Heart Association.)

5. Six packs are made in the kitchen, not the gym. If you have only 30 minutes, you’re better off using that time to prep the following day’s breakfast and lunch than working out. That’s right. I just gave you an excuse to skip a workout, but only if you use that time wisely.

6. Do you think Michelangelo’s David did crunches to get that six-pack? Think again! All movement begins from your core. The purpose of functional core training is to first strengthen the stabilizer muscles in your entire trunk to create a strong, stable, core or pillar. In fact, the truth is that your core actually begins at the base of your skull and goes down through your hips. Your core is an amazing anatomical composition that wraps around your midsection like a girdle or back brace. The goal of functional core training is to establish a proper sequence of diagonal cross firing muscle patterns known as anterior, posterior, transverse and lateral slings. This kind of movement will create proper upright posture and spinal alignment, a strong back, balance, gait, and finally, optimal movement by your legs and arms. Now that may sound like a lot of scientific mumbo-jumbo, but know that your core is essential for every movement in life. The problem is that no one who wants a ripped, flat, strong stomach knows it! Get my Core Transformer 1,000 Calorie BURN Kit if you want ripped, six pack abs. Click here.

7. Get a good night’s rest. You are more likely to make poor food choices and skip workouts when you’re tired and cranky. Studies show people tend to reach for caffeine and sugar to give them a boost when they’re tired. Plus, your body needs the rest when it’s worked out regularly.