Workout Inspiration: The Top 10 Winter Workout Songs

Need a little musical inspiration to get you through your workouts? - head over to http://www.runhundred.com/ where you can find a variety of mixes that will keep your heart racing and your feet moving.

Here is the RunHundred best workout songs for Winter
Tim Berg - Seek Bromance (Avicii Vocal Edit) - 127 BPM
Katy Perry - The One That Got Away - 135 BPM

Alexandra Stan - Mr. Saxobeat (Maan Studio Remix) - 126 BPM
Flo Rida - Good Feeling - 129 BPM

Wolfgang Gartner & Will.I.Am - Forever - 128 BPM
Hot Chelle Rae - Tonight Tonight (Goldstein Remix) - 118 BPM
Taio Cruz & Flo Rida - Hangover - 129 BPM
Enrique Iglesias, Pitbull & The WAV.s - I Like How It Feels - 129 BPM
Kaskade & Skrillex - Lick It - 128 BPM
Kelly Clarkson - What Doesn't Kill You (Stronger) - 117 BPM


New App Will Work at your Pace
What a great idea - an app that you can control the cadence of the music. Its like having a DJ following you around while you run/elliptical/bike. Check it out!

http://cadenceapp.com/

Cooking Light & Getting Creative In the Kitchen

Cooking light is one of the keys to developing a healthy lifestyle. Healthy cooking is a crucial component in accomplishing any diet and fitness goal. Easier said that done right? Below are some healthy tips to lighten your meals, get more creative and feel more satisfied.

Switch it up Tapa's Style! Cut back your portion, by using small plates and bowls. One trick for eating anything you like is to try tapas-style small plates, tastes and bites, as opposed to full-on meals. Not only will you feel satisfied faster, but you'll try new things, share food with friends.

Leave the scene! Once you've served yourself in the kitchen, get out of it, and away from the family style buffet. You'll be able to track easier, and eat less. Just remember no one is going to take the food away from you so If you use a small plate and want to go back for seconds, go for it, just don't forget to track it.

Just add veggies! Whether it's starting your meal with a salad, adding a side of roasted veggies, broccoli, zucchini or carrot to a main dish like pasta. Look at every recipe like a detective, asking yourself, "How can I add more veggies to this dish?" Add shredded vegetables like carrots and zucchini to dishes they can “hide” in, like spaghetti sauces. The vegetables will cook down and add extra fiber and nutrition to the dish. In the world of weight loss, fiber is a good thing because it adds bulk and helps keep hunger pangs at bay.You'll be surprised how much bulk your gaining in your dishes with out add bulk to your waistline.

Substitute! Substitutions are one of the best ways to lighten any recipe. If it calls for sour cream, substitute plain nonfat Greek yogurt. It the recipe wants full-fat cheese, try a low-fat version, or cut the portion in half. Making something with white flour? Sub in whole-wheat flour, or rice flour.

Measure! Always measure the oil you put in the pan with the appropriate tool. If the recipe calls for a tablespoon of oil, use a tablespoon to measure. If it calls for ¼ cup, use a measuring cup. One tablespoon of olive oil has 119 calories and 13.5g of fat. That’s not bad if you only use 1 – 2 tablespoons in a dish, but if you free pour oil it’s likely to double the oil the recipe requires. This can potentially add another 240 calories to your dish and 27g of fat!

Broths are your friend! Sauté foods by using half the amount of fat called for in a recipe, then as the pan begins to dry, add a tablespoon or two of low sodium chicken or vegetable broth. Don’t add too much, or you will steam your food and not sauté it!

Flatbread with Goat Cheese and Caramelized Onions - only 3 PP per slice!

I love pizza & I love flatbreads. But the caloric devastation of some of the dining out options leaves me steering clear from them. With a few tweaks i've made this recipe a must have. They're so easy, fast tasty and good. You can cut them into small pieces for a party or eat one on your own for dinner. Feel free to use less fancy ingredients to make its as kid friendly as you like.


Flatbreads with Goat Cheese, Caramelized Onions - (makes 2 flat breads or 1 medium pizza)

5 sprays of olive oil
1 red onion
2 cloves of garlic
1/4 of a cup of balsamic vinegar
1 sprinkle of salt
freshly ground pepper
1 teaspoon splenda
1 can reduced fat pillsbury crescent dough
3 ounces goat cheese
3 ounces of low fat mozzarella cheese
(a splash of flour is great to dust the dough to keep it from sticking)

Preheat oven to 375 degrees. Line a sheet pan with foil, (for easy clean up) and spray with non-stick cooking spray.

De-can your reduced fat pillsbury crescent dough and smash it into a ball. (This part needs a little elbow grease). Then roll the dough into either 2 smaller flatbreads or 1 larger pizza, be patient and dust with a little bit of flour if needed, this is the hardest part. Once dough is layed out, set it aside.

Cut your onion into strips, and saute in a low pan with a light spray of olive oil, on medium. Once they become glossy add in your balsamic vinegar and splenda. Once your onions are nice and soft set them aside.

Lighlty spray your pizza with a little bit of olive oil and add your garlic evenly around the center. Then sprinkle with half of the mozzarella cheese. Spread the caramelized onions over the pizza and sprinkle the remainder of your mozzarella cheese, and goat cheese over the top

Bake for 12-15 minutes and vioa la - flatbread time!

6 slices
Calories: 100 Per Slice
WW PP: 3PP per slice