Whats in Your Bag?

Here are what Power Force Apparel Feels are the Essential Gym Must haves!

1. Ifrogz Earbuds run about $10. Theses ear buds are perfect because they drown out tons of noise and actually stay in your ear http://www.ifrogz.com/category/275
2. Power Force Running Shorts- they are light weight and have soft liners on the inside. They are perfect for any sport indoor or out. Plus they are super affordable only $26.99 https://powerforceapparel.com/products/womens-vented-running-shorts/
3. Power Force String Tank- This is one of the softest shirts i have ever put on. Plus its it the bet length to workout or run in, it doesn't ride up and stays right in place when moving around! This top is $39.99- you can order online at https://powerforceapparel.com/products/womens-string-tank-hot-pink/
4. Power Force fitted jacket is perfect for those last night work outs whether is a run and just needing an extra layer for the ride home this jacket is best! at $69.99 it is a great buy and come in black or a pretty purple https://powerforceapparel.com/products/womens-jacket-black/
5.ImapMyfitness App- this app keep up with everything! and its free!
6. Power Force Women's Dash- these shoes are so hot. they are ideal for the gym, cross-training and any leisure sport you might be in the mood for. Power Force has these in tons of different colors ans styles. Check out their website and find the perfect pair for you today! https://powerforceapparel.com/product-cat/power-force-footwear/powerforce-womens-footwear/
7.Garmin Forerunner is the best watch out there for ladies- while it is expensive there isn't one that compares to the functionality of this watch!

Shrimp & Mango Tacos!

The perfect recipe for a light summer Mexican Night Dinner!!

Ingredients

2 tablespoons canola oil

1 pound medium or small shrimp, peeled and deveined

2 garlic cloves, sliced

2 teaspoons cumin seeds, lightly toasted and ground

2 Serrano or bird chilies, or 1 large jalapeño, minced

1 large mango, peeled, seeded and finely chopped

1/4 cup chopped cilantro

4 to 5 tablespoons lime juice

8 corn tortillas

1. Heat a large, heavy skillet or wok over medium-high heat, and add the canola oil. When the oil is hot, add the shrimp, salt to taste and the garlic. Sauté, stirring or shaking the pan, until the shrimp begins to color, about two minutes. Add the cumin, and continue to cook until the shrimp is pink and opaque, about three minutes. Add the chilies, mango and cilantro, and stir together for one minute. Stir in the lime juice, and remove from the heat. Taste and adjust seasonings.

2. Wrap the tortillas in a heavy kitchen towel, and place in a steamer basket over 1 inch of boiling water. Cover the pot, and steam for one minute. Turn off the heat, and allow to sit for 15 minutes without uncovering. Alternatively, wrap the tortillas in a towel, and heat in the microwave for one minute.

Warm the shrimp briefly in the pan. Place 2 tortillas on each plate, top with the shrimp, fold over the tortillas and serve with rice.

Yield: Serves four.

Advance preparation: This is best served right after you cook the shrimp and mango.

Early Bird Gets the BURN

15 Minute Early Bird Workout for ANYONE!

http://www.womenshealthmag.com/life/morning-workout

Skinny Chicken & Broccoli Alfredo

 

Ingredients

3 boneless, skinless chicken breasts, grilled and cut into chunks (about 2 cups)
2 cups roasted broccoli florets
8 ounces fettuccine
2 tablespoons extra virgin olive oil
2 teaspoons minced garlic
2 tablespoons flour
1 cup fat-free, low sodium chicken broth
1/4 cup plain Greek yogurt
1/4 cup skim milk
1/4 teaspoon pepper
1 pinch ground nutmeg
3/4 cup freshly grated Parmesan cheese

Directions

In a pot of boiling, salted water, cook the pasta according to package directions. Drain and set aside.

In a medium saucepan, heat the olive oil over medium-low heat. Add garlic and cook, stirring frequently, until the garlic is golden, 1 to 2 minutes.

Whisk in the flour until smooth, about 2 minutes. Gradually whisk in the chicken broth, Greek yogurt, milk, pepper and nutmeg. Bring to a low boil, stirring constantly. Lower the heat and simmer, stirring gently, until the mixture thickens, about 3 minutes. Stir in 3/4 cup Parmesan.

Add cooked chicken and broccoli to sauce mixture, followed by the cooked pasta. Toss to combine and serve with more Parmesan, if desired.

Prep Time

10 minutes

Cook Time

15 minutes

Servings

4

58 Calorie Triple Chocolate Chunk Muffin!!!

 

Triple Chocolate Chunk Muffin Knock-Offs of Whole Food’s 6 Dollar per 4 Chocolate Chunk VitaTop Muffins

Ingredients:

1 3/4 c oats

•  3 egg whites
•  3/4 cup unsweetened cocoa
• 1/2 cup unsweetened applesauce
• 1 tsp. vanilla extract
• 1/2 cup plain Greek yogurt (or regular plain low fat yogurt)
• 1/2 tsp cream of tartar (or 1-1/2 Tbsp. vinegar)
• 1-1/2 tsp. baking powder
• 1-1/2 tsp. baking soda
• 1/4 tsp. salt
• 1 cup hot water
• 1 cup sugar substitute (like Splenda granular) OR 1/4 cup + 2 tbs stevia
• 1/2 cup semi-sweet chocolate chips (or use white chocolate or peanut butter chips!)

Preheat oven to 350 degrees. Line 2 (12-cup) muffin pans with foil cupcake liners, or spray muffin tin with non-stick cooking spray. Set aside.
In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth.
Place mixture in a bowl and gently stir in 1/2 of the chocolate chips (set the rest aside). Scoop mixture into prepared muffin pans.
Place muffins tins in the oven for 10 minutes.  After 10 minutes, remove muffins from the oven (but don’t shut oven off), and distribute the other half of the chocolate chips on top of each muffin.
Place  the muffins back into the oven and bake for an additional 2-5 minutes, or until a toothpick comes out clean. *Note, you could skip this step by putting all of the chips in the batter, and baking the muffins for 12-15 min straight, but this method gives the muffins the traditional ‘VitaTop Muffin’ look with the chocolate chips on top!Cool muffins before removing from pan. ENJOY!!!
Servings: 12 Big Muffins or 24 Smaller Muffins
Calories: 116 Calories Per Muffin or 58 Calories Per Muffin 

Cucumber Sandwiches!

Put anything you want in them and they are perfect for snacks!

Caramel Filled Apple Cups!

Caramel Filled Apple Cups! 

Cut the top of your apple off and set aside. Scoop out the body of the apple with a melon baller and fill with melted caramel or dipping sauce of your choice. (Make sure to melt your dipping sauce in a bowl and NOT the actual apple)  

Hummus and Avacado toast with roasted Tomatoes.

Hummus and Avacado toast with roasted Tomatoes.  

Superfood Salad with Lemon Vinaigrette

 

 

Superfood Salad with Lemon Vinaigrette

Print this recipe!
Serves 5
Ingredients:
1/2 cup dry quinoa
1/3 cup red onion, chopped
1 orange, peeled and segments chopped
1 avocado, chopped
1 cup canned black beans, rinsed and drained
1 cup pomegranate arils (about 1 pomegranate worth)
1 cup frozen corn, thawed
1/3 cup cilantro, chopped
salt & pepper
For the Lemon Vinaigrette:
2 lemons, juiced (need 1/4 cup juice)
2 garlic cloves, microplaned or finely minced
dash of sweetener (agave nectar, stevia or white sugar)
salt & pepper
6 Tablespoons extra virgin olive oil
Directions:
1. Cook quinoa according to package directions. Set aside to cool.
2. For the Lemon Vinaigrette: combine all ingredients in a jar with a tight fitting lid, and shake to combine. Or, add lemon juice, garlic, sweetener, salt and pepper into a small bowl and whisk in oil.
3. Combine cooled quinoa with red onion, orange segments, avocado, beans, pomegranate arils, corn, cilantro, salt and pepper. Pour Lemon Vinaigrette over the salad and stir to combine. Serve cold or at room temperature.

Deconstructed Sushi salad with a peppy wasabi vinaigrette! Clean Eating.

INGREDIENTS:

• 1 cup short-grain brown rice
• 1 tbsp wasabi paste
• 2 tbsp low-sodium soy sauce
• 2/3 cup rice wine vinegar
• 1/2 tsp raw honey
• 1 English cucumber, diced into 1/4-inch chunks
• 4 nori sheets, quartered and cut into 1/4-inch strips
• 1 large carrot, peeled and thinly sliced 
• 8 oz crab meat pieces (claw or jumbo lump)
• 1 avocado, pitted, peeled and sliced
• 4 cups baby spinach

INSTRUCTIONS:

1. In a medium saucepot, bring 2 cups water to a boil. Stir in rice, cover and reduce heat to low. Simmer for 30 minutes. Remove from heat and let sit, covered, for an additional 10 minutes. Spread rice on a baking sheet to cool to room temperature, about 15 minutes. 
2. In a small bowl, whisk wasabi, soy sauce, vinegar and honey. Set aside.
3. In a large bowl, mix rice, cucumber, nori and carrot. Drizzle with wasabi-honey mixture and stir to combine. With a rubber spatula, gently fold in crab.
4. Divide spinach evenly among serving bowls or plates and top each with rice-crab mixture and avocado.

Nutrients per serving (1 cup spinach, 1 1/2 heaping cups rice-crab mixture, 1/4 avocado):  Calories: 360, Total Fat: 10 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 2 g, Omega-3s: 350 mg, Omega-6s: 930 mg, Carbs: 54 g, Fiber: 9 g, Sugars: 4 g, Protein: 18 g, Sodium: 490 mg, Cholesterol: 55 mg

Winter Salad

Looks salad looks simple and yummy for any season!

Most Amazing Shoes!

We love these 2 new styles of Power Force Womens Shoes! There are going to be perfect for spring!

http://www.powerforceapparel.com/

8 Superfoods to add to your diet!

The Best New Superfoods

• Kefir
  It has more protein and less sugar than yogurt, but with the same creamy texture, tangy taste, and probiotics. These healthy bacteria are a known immune enhancer, and may protect against colon cancer, says Tamara Freuman, R.D.
  Try it: Instead of yogurt in salad dressings or smoothies. Plain kefir is in the dairy aisle, but Lifeway also makes a dessert-ready frozen variety (lifeway.net).
  
  
• Jicama
  This slightly sweet and crunchy root veggie stars inulin, a belly-flattening fiber that acts as a prebiotic to promote helpful bacteria in the gut. It's also an excellent source of vitamin C, which may boost collagen and fight wrinkles.
  Try it: Cooked or raw in slaws, stir-fries, tacos, and salads, or tossed in lime juice and sprinkled with chili powder. Find it at farmers' markets or Mexican groceries.
  
  
• Chia
  One tablespoon of these nutty-tasting edible seeds has as much fiber as a bowl of oatmeal, plus bone-building calcium and heart-healthy omega-3s. Chia is also a good source of iron, which many women don't get enough of, notes Freuman.
  Try it: On cereal, salads, and soups, or use it to thicken puddings and stir-fries. (The seeds absorb liquid and acquire a gel-like texture.) Available at natural grocery stores.
  
  
• Sprouts
  Three-day-old broccoli plants may contain up to 50 times more of the anticancer agent sulforaphane than mature stalks– but without the pungent taste, says Kate Geagan, R.D., author of Go Green Get Lean.
  Try them: On sandwiches, wraps, pizza, baked potatoes, stews, stir-fries, tacos, and just about anything else you can think of. Pick some up at your grocery store or local farmers' market.
  
  
• Black Garlic
  Fermentation gives this garlic its sweet, clove-and-caramel flavor and concentrates its natural antioxidants to nearly double that of a raw bulb. These compounds help lower cholesterol and can help decrease cancer risk, says Janet Helm, R.D., of NutritionUnplugged.com. And the black stuff comes with no nasty breath!
  Try it: In fondue, sauces, pizza, and, believe it or not, cookies, brownies, and cakes. Order some at blackgarlic.com.
  
  
• Kelp
  A possible anti-breast-cancer crusader, kelp is loaded with vitamin K, calcium, and other essential nutrients. And its natural alginate fiber may help block fat, says nutritionist Christine Avanti.
  Try it: In powdered form, mixed into meatballs and soups; use sheets (kombu) as uber-low-cal wrappers. Some specialty stores carry Sea Tangle Kelp Noodles (kelpnoodles.com), which have just six calories per serving!
  
  
• Nutritional Yeast
  A single serving of these cheese-like flakes has an incredible nine grams of satiating protein and provides more than your RDA of B vitamins to help boost energy, squash stress, and decrease your risk for chronic diseases.
  Try it: As a dairy-free sub for Parmesan on popcorn, potatoes, pasta, or scrambled eggs. You can find this yeast in specialty markets or health-food stores.
  
  
• Barley
  This sweet, nutty supergrain is rich in niacin (for healthy hair and skin) and cancer-fighting lignans. Plus, "the soluble fiber keeps your cholesterol levels healthy, cutting your risk for heart disease," says Geagan.
  Try it: In place of pasta, rice, or oatmeal. Or swap Bob's Red Mill Whole Grain Barley Flour (bobsredmill.com) for up to a third of the flour in baked goods. Both are available at regular grocery stores.
  

Healthy Lunches Under 400 Calories

Greek Chopped Pita Salad

Ingredients

• 2 cups romaine lettuce
• 2 tablespoons crumbled feta cheese
• 1/2 cup canned garbanzo beans, rinsed and drained
• 1/2 cup cucumber, sliced
• 1 whole wheat pita, chopped
• 2 tablespoons low-fat vinaigrette

Make it: Combine all salad ingredients in a bowl and toss thoroughly.

Herbed Cheese & Tomato Sandwich

Ingredients

• 6 ounces low-fat cottage cheese
• 1 garlic clove, minced
• 2 tablespoons chopped fresh chives
• Dash of salt and pepper
• 1 whole-grain bagel
• 4 slices tomato
• 1 orange

Make it: Place cottage cheese in blender and puree until smooth. Stir in garlic, chives, salt, and pepper. Spread mixture on bagel and top with tomato slices. Eat with orange.

BBQ Baja Burger

Ingredients

• 1 vegetarian burger
• 1 whole wheat bun
• 1 tablespoon BBQ sauce
• 1/4 avocado, thinly sliced
• 1/4 cup bean sprouts
• 4-ounce pineapple cup, in its own juice

Make it: Cook burger in microwave according to package directions. Place on bun with BBQ sauce; top with avocado and sprouts. Eat with pineapple.

Tuscan Tuna Wrap

Ingredients

• 3 ounces light tuna, drained
• 2 tablespoons fresh parsley, chopped
• 1/2 lemon, juiced
• 1 tablespoon olive oil
• 1/2 cup diced tomatoes
• Dash of salt and pepper
• 2 whole-grain tortillas
• 1/2 cup baby spinach

Make it: Combine tuna with parsley, lemon, oil, tomatoes, salt, and pepper. Wrap in tortillas and top with spinach.

Chicken Club Panini

Ingredients

• Lean Cuisine Chicken Club Panini
• 1 1/2 cups frozen vegetables (such as broccoli, cauliflower, carrots)

Make it: Microwave Panini and vegetables according to package directions.

Takeout from Au Bon Pain

Thai Chicken Salad with 2 tablespoons Thai Peanut Dressing

Takeout from Subway

6-Inch Roast Beef Sandwich with Pepper Jack
Sliced Apple

Caesar Turkey Wrap

Nutrition Facts Per Serving: 396 calories, 20g protein, 58g carbohydrate, 11g fat (2g saturated), 8g fiber
See the recipe

Burger with Feta & Spinach

Nutrition Facts Per Serving: 389 calories, 20g protein, 54g carbohydrate, 12g fat (4g saturated), 10g fiber
See the recipe

Balsamic Tuna Salad Sandwich

Nutrition Facts Per Serving: 400 calories, 29g protein, 48g carbohydrate, 11g fat (2g saturated), 8g fiber
See the recipe

Marinated Garden Lentil Salad Pita

Nutrition Facts Per Serving: 396 calories, 16g protein, 64g carbohydrate, 11g fat (2g saturated), 15g fiber
See the recipe

Spinach Salad with Strawberries

Nutrition Facts Per Serving: 397 calories, 18g protein, 36g carbohydrate, 22g fat (4g saturated), 10g fiber
See the recipe

Healthy Lunch from Wendy's

Ultimate Chicken Grill Sandwich and a Mandarin Orange Cup from Wendy's

Healthy Lunch from McDonald's

Cheeseburger, Side Salad with Low-Fat Balsamic Vinaigrette, and Apple Dippers from McDonald's

Spicy Bean & Guacamole Burritos

Ingredients

• 1/2 cup canned low-fat refried beans
• 1/4 cup salsa
• 3 tablespoons prepared guacamole
• 1 cup shredded romaine lettuce
• 2 small (6-inch) whole-grain tortillas
• 1 cup red grapes

Make it: Stir together beans and salsa. Microwave for 1 to 2 minutes. Place warm bean mixture, guacamole, and lettuce on tortillas and roll up. Serve with grapes on the side.

Grilled Cheese with Turkey & Tomato

Ingredients

• 2 slices whole-grain bread
• 1 slice cheddar cheese
• 2 ounces sliced turkey
• 1 slice tomato
• Cooking spray
• 1/2 cup pea pods
• 2 tablespoons low-fat ranch dressing

Make it: Make sandwich with bread, cheese, turkey and tomato. Coat a skillet with cooking spray and toast sandwich for about 3 minutes on each side, until bread is golden brown and cheese is melted. Serve with pea pods and ranch dressing.

Pizza Burger

Ingredients

• 1 vegetarian burger
• 1 whole-grain hamburger bun
• 2 tablespoons canned pizza sauce
• 1 slice part-skim mozzarella cheese
• 2 tablespoons chopped fresh basil
• 1 small apple

Make it: Warm burger and place on bun; top with pizza sauce and cheese. Microwave sandwich for 20 to 30 seconds to melt cheese; add fresh basil. Serve with apple on the side.

Meatball Sandwich

Ingredients

• 4 meatballs
• 1 whole-grain hot-dog bun
• 2 tablespoons spaghetti sauce
• 1/2 cup sliced green pepper
• 2 tablespoons grated Parmesan cheese
• 1 medium orange

Make it: Warm meatballs in microwave. Place on bun with sauce and peppers, and sprinkle with cheese. Warm sandwich in microwave for 20 to 30 seconds. Serve orange slices on the side.

Chili & Chips

Ingredients

• 1 cup canned turkey or vegetarian chili
• 1 1/2 cups frozen broccoli
• 3 tablespoons shredded cheddar cheese
• 1/4 cup crushed corn chips

Make it: Mix together chili and broccoli and microwave for about 5 minutes, until broccoli is tender. Top chili mixture with shredded cheese and crushed chips.

12 Hunger Fighting Power Salads
See Complete List and Recipes Here

The Good Skin Diet

Go for the Greek: Best Yogurt-Based Recipes

Salmon Cakes with Creamy Ginger-Sesame Sauce

Creamy doesn't have to be synonymous with bad for you. Use nonfat Greek yogurt with a dollop of mayo to get a tasty dressing for these breaded cakes.
Get the recipe here

Chilled Tomato Soup with Cilantro-Yogurt Swirl

Cilantro and yogurt balance out the heat from the chipotle peppers in this gazpacho. Serve it as an appetizer or the main dish on warm days.
Get the recipe here

Green Beans with Creamy Garlic Dressing

Skip the sour cream with this veggie side. Toss together with yogurt and garlic for a low-cal alternative. It's only 84 calories per serving!
Get the recipe here

Zucchini-Potato Latkes with Tzatziki

Red-wine vinegar and cucumber give this fiber-packed Greek favorite a tangy taste.
Get the recipe here

Greek Bison Burgers

Feta cheese helps the flavors in this burger pop, with a yogurt dressing that makes it easy to skip slathering high-fat spreads on it.
Get the recipe

Curried Chicken with Sweet Potatoes & Cauliflower

The marinade on these chicken breasts keeps them moist when roasting. Soak the veggies in ice water before cooking to keep them tender too.
Get the recipe here

French Onion Dip

Scoop away sans guilt by swapping out the sour cream without sacrificing the rich, creamy texture of this appetizer.
Get the recipe here

Asian Marinated Flank Steak with Wasabi Mashed Potatoes

Yogurt balances out the kick from the wasabi paste with this twist on a comfort food staple.
Get the recipe here

Broccoli Slaw

Perfect for your next potluck dinner, this lightened-up version is topped with water chestnuts and bacon.
Get the recipe here

Creamy Spinach Dip

Using reduced-fat cream cheese, nonfat yogurt, and low-fat cottage cheese will save you 84 calories and 10 grams of fat on this delicious dip.
Get the recipe here