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Tips and tools

Here are some great tips and tricks, as well as tools that I use daily in my kitchen to help me make living a healthy lifestyle easier and enjoyable. 

• Track a few days in the app My Fitness Pal (see below for specific instructions on how to customize the settings and become friends with me through the app)

• use a food scale to measure portions (women 4 oz or 1/2 cup protein and carbs / men 6 oz or 3/4 cup protein and carbs)

• use dijon mustard container to mix salad dressing (lemon juice or vinegar, spices and mustard)

• use pizza cutter for chicken, pancakes, rice cakes, anything! 

• I love my Vitamix for making multiple servings of smoothies, shakes, soups, desserts, sauces, hummus, etc

• I love my Magic Bullet for making individual servings of protein shakes, smoothies, dressings, etc

• divided containers are great for school lunches!

• Rubbermaid Containers for easy stacking and storage

• Soda Stream for bubbly water

• Toaster oven for baking / toasting / roasting / etc smaller batches of food

• Break asparagus, don’t chop

• Boil eggs 12 minutes, drain, cool over ice water, peel with spoon

• peel ginger with spoon

• keep a scoop of protein in a Take-n-toss kids’ cup with straw in your car, just add water.

• freeze muscle muffins and protein pancakes for easy grab-n-go breakfasts (toaster oven great for reheating)

• pour smoothies / protein shakes into Squeez-ie Freezie pop molds for a quick grab-n-go meal

• try chocolate protein powder mixed into hot coffee to make hot chocolate

• pair plain rice cakes and almond butter for a delicious afternoon snack.

• PBFit - powdered peanut butter

• Never throw out bananas! When they start to turn brown, peel them and stick them in the freezer. Next time you go to make a smoothie, no need to add ice cubes. Just use a frozen banana!

My Fitness Pal

Steps to success:

1. Settings>>diary settings>>friends can view

2. Goals>>calories,carbs,protein,fats>>35% protein 35% carb 30% fat and around 1500-1650 calories (generic for women) (Men around 1800-2000)

**Send me a friend request (joandandeneau@gmail.com)- I would be happy to help you along your journey.