Spinach, Mango, and Red Quinoa Salad (with Chicken)

• 2 cups baby spinach
• 1 small carrot, shredded
• 2 Tablespoons red onion, minced
• 1/4 cup red quinoa, cooked
• 1/4 cup ripe mango, diced
• 1 cup cooked chicken breast, diced
• 2 Tablespoons lowfat salad dressing (Newman's Own Low Fat Sesame Ginger Dressing)

1. Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.

Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein.

Tips 8-10

Tip Number 8

Rise, Shine, and Work Out

Making exercise a priority is a challenge for most people, but it's non-negotiable when it comes to weight loss. I always  recommend exercising first thing in the morning so other commitments — work, dinner plans — don't get in the way. Some people cannot be successful if they don't exercise in the morning, since it's often hard to fit it in at the end of the day. Even for me, if I don't do it first thing I keep making excuses. I also feel my body is just more tired at night and I can't do as much as in the morning when my body is fresh from a good night’s sleep.

 

Tip Number 9

Make Working Out FUN!

You can work out anywhere — at home, on vacation, on a work trip. I  recommend squats, wall pushups, triceps dips from a chair, abdominal crunches, and calf raises. Do two to three sets of 8 to 12 repetitions two to three times a week. Shake things up! If you don't like to do the same routine over and over (you shouldn't anyway) then stop in, class is never the same old routine!

 

Tip Number 10

Find More Than One Way to Stay Motivated

You might think setting a weight-loss goal is all the motivation you need - sorry to say, it is not. Setting a goal is great and achieving it is even better! Down the road you will need different things to motivate you, especially once you've lost the weight or, more importantly, reached a plateau. Also, if your motivation is weight loss and the scale is not moving, you’re at a loss; you get derailed.  Old habits are so easy to go back to.
Some other things that may help keep you motivated:
A 5k race
A bike race
A triathlon
An important upcoming event
Being healthy for your children
I am sure you can think of a few others that will help keep you on track!

Tip 6 &7

Tip Number 6

Don't Beat Yourself Up 

 

If you caved in and ate nachos and frozen margaritas at happy hour with your friends, don't blame yourself for blowing your weight loss plan. You will not ruin your diet with one bad moment. Don't try to make up for it with excessive dieting or not eating the next day.

Rather than adopting an all-or-nothing mentality, just get back on your normal plan and journal about your feelings and why you think you fell off the weight-loss wagon. Then put the day behind you. Tomorrow will be better, but only if you let it be.

Tip Number 7

Walk Your Way to a Lower Weight (just get moving)

Most people have not been exercising regularly, so you have to start somewhere! Walking is a great place to start. Go outside and just do it. Each day go a little further or move a little faster. Park further away from the store. Use the stairs!  That's a great strategy for getting people going. And use a pedometer to see how many steps you have taken. My family has one, and we make a game of it, to see takes the most steps in a day. As you feel better you can start to do more.