Look at this. This is 1 lb. of strawberries. You can eat an entire pound of strawberries and you know what it’ll put you out? 145 calories, 35 grams of carbohydrate, 9 grams of fiber, 21 grams of sugar, 3 grams of protein and 694 milligrams of potassium. And a boatload of vitamin C.

If you are having one of those days when you need to be moving your hand to your mouth, over and over again . . . I suggest you slice or halve up a pound of strawberries and keep it by your side. They are sweet, they’ll fill you up, and they won’t do much damage. Heck. They’re GOOD FOR YOU.

© 2013, Sarah. All rights reserved.

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The good people at Metabolic Effect know that even if you’re doing “everything right,” sometimes you’re going to have a craving. Ideally, you’ll figure out how to tweak your macronutrients and quell those cravings, with, say, more protein and fiber, but especially for us women, sometimes you just need a fix. And yet, if you’re eating well, you don’t want that craving to derail your efforts, right?

Enter the Metabolic Effect “cocoa drink.” I challenge you – every time you’re goin’ looking for a little something-something . . . sweet or savory . . . but in your heart of hearts you KNOW you don’t really need anything, stop what you’re doing and MAKE THIS DRINK.

Drink it. Savor the flavor. Get on with things, then, make yourself busy. And I’ll betcha you’ll find you feel better and will not be ravaging the cupboards. Let me know what you think! I use this often during “shark week.” It has very few calories, is surprisingly satisfying, and is chock-full of antioxidants. I would highly recommend getting very high quality raw cacao powder for this. You use so little, why not maximize the nutrients your body’s getting? But seriously, you can use Hershey’s unsweetened baking cocoa powder. It’s all good.

Stay tuned for more on Metabolic Effect, and how their book has been the real change-maker for me!

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© 2013, Sarah. All rights reserved.

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You know you’re supposed to be eating more fruits and veggies, but there’s all that wash, chop and prep to contend with. Weeknights are crazy at your house. Why not pick up a bag (or box or tray) of pre-cut veg at the market this week? Companies like Dole and Mann’s have lots of options, as do supermarkets like Whole Foods – check the produce section or buy some veg from the salad bar. Another option? Frozen. Try unseasoned, unsauced frozen blends like Asian or Mediterranean: Open a bag, dump ‘em into your skillet, add low-sodium soy sauce, a dash of sesame oil for flavor and cook. Add a protein (pre-baked, seasoned tofu in Terriyaki flavor would be perfect here) and dinner.is.done.

Do you have any veggie secrets to share?

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© 2012, Sarah. All rights reserved.

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To build muscle, you have to use enough, but not too much weight. Here’s a way to gauge: if you can do at least 8, but no more than 12 reps, you’re using the right weight. Up to 13 reps? Time to amp up and use a heavier weight – congratulations!

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© 2012, Sarah. All rights reserved.

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Unsweetened frozen fruit plus unflavored, unsweetened dairy, non-dairy milk or kefir equals a nearly instant cold, healthy smoothie. Homemade smoothies offer much higher nutrition than store-bought, and YOU control your ingredients. Go easy on the sugar/sweeteners, and of course, feel free to add greens – my favorite!

What’re your favorite smoothie add-ins?

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© 2012, Sarah. All rights reserved.

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Trying to cut the junk? You know what they say, “Variety is the spice of life.” Studies show that people who have greater variety in their diets eat more. So don’t stock your kitchen with 4 different types of cookies, ice cream, pastries, and cakes. Stick with with one or two junk-food choices (if you have to have ‘em in the house at all) – preferably ones that’ll please your co-habitants but which aren’t your personal favorites.

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© 2012, Sarah. All rights reserved.

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When dining out, instead of the starchy side dish (I’m talking to you, potatoes, rice and pasta!) that comes with your entree, ask for two sides of veggies, or for an extra side-salad. The restaurant might even give you a choice – check out the vegetable sides that come with other entrees and choose from those. Just beware sauces and oils . . . ask for the veg steamed and your sauce on the side.

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© 2012, Sarah. All rights reserved.

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Nuts and seeds have plant protein and polyunsaturated fats, but they’re also little calorie bombs, so you have to eat them in moderation. Try what I do – sprinkle a tablespoon on your salad in lieu of croutons. My all-time favorite is a tablespoon of sunflower seeds on my salad. You’ll love the crunch, and the bit of fat in nuts and seeds will help your body metabolize all the good-for-you ingredients in your veggies, too! To boost their flavor, toast them in a dry skillet over low heat, stirring constantly, until they’re lightly browned.

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© 2012, Sarah. All rights reserved.

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Trying to become more active? Or just motivated by numbers? Get a pedometer and aim for a 10,000 step per day goal. That’s roughly equivalent to 5 miles. Studies have shown that using a pedometer boosted people’s activity by 27%. Anything counts – park further from the store and walk. Take the stairs instead of the elevator, pace as you talk on the telephone, take laps around the living room while the commercials run. And at the end of the day, take note of how all those little extras add up!

© 2012, Sarah. All rights reserved.

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Manufacturers can get sneaky. does your cereal have 200 calories per cup? Or per half cup? Does that frozen meal contain one, two or three servings? Look at the serving size BEFORE you check the calories . . . then there’ll be no surprises when you finish what’s in the box!

© 2012, Sarah. All rights reserved.

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