Mason-Dixon FIT Club

Here’s a new image for the “Mason-Dixon FIT Club.” Our next meeting/workout is this coming Sunday 6/3. Hope to see you there!


Kathy Smith: Ageless Energy

Gaining Weight? Blame It On Your Brain.

Here’s a great article from this week’s Cathe’s newsletter:

We already know that the brain and the appetite hormones it regulates play a role in how much we eat, but a recent study sheds new light on the role brain cells play in controlling weight. Read on.



FREE FIT Club Tomorrow in Waynesboro, PA

For everyone attending the free Fit Club tomorrow, you can watch a short intro video here.

30 Tasty Snacks That Are 100 Calories or Less

The following was taken from the Beachbody web site:

1. Strawberries and chocolate: Dip 4 or 5 (depending on their size) strawberries into 2 squares or melted dark chocolate.
2. Mini quesadilla: Melt 1 tablespoon of cheddar onto 1 small corn tortilla. Top with shredded cabbage or diced tomato if desired.
3. Chocolate banana: Dip one-half of a banana into 2 squares of melted dark chocolate.
4. Frozen grapes: Freeze 1 cup of grapes and enjoy them as if they’re sorbet.
5. Greek yogurt with honey: Mix one teaspoon of honey into half a cup of plain, nonfat Greek yogurt.
6. Cinnamon apple: Sprinkle an apple with cinnamon for a treat that tastes more decadent than it is.
7. Bitter chocolate: Enjoy 1 large block or 3 small squares of dark chocolate.
8. Hot chocolate: Mix 2 teaspoons of chocolate syrup with 6 ounces of nonfat milk.
9. Almost apple pie: Try 1 cup of unsweetened applesauce with a hint of cinnamon.
10. Jicama: Chop one and a half cups of jicama and add a splash of lemon juice and a pinch of salt for a tangy, refreshing treat.
11. Café Au Lait: Enjoy 8 ounces of skim milk with a shot of espresso.
12. Carrots with hummus: Crunch on 9 or 10 baby carrots with a side of 2 tablespoons of hummus.
13. Nuts: A handful of 25 pistachios, 14 almonds, or 16 peanuts will provide you with the protein and fat your body needs.
14. Eggs with guacamole: Hard boil an egg and replace the yolk with 2 tablespoons of guacamole for a protein-packed snack.
15. Edamame: Boil or steam one-half cup of unshelled edamame with a pinch of salt for a fiber-rich snack.
16. Mediterranean tomato: Dice one medium tomato and top with 2 tablespoons feta cheese and a pinch of salt.
17. Bell peppers with balsamic vinegar: Drizzle 2 tablespoons of balsamic vinegar on top of 2 cups of sliced bell peppers.
18. Eggs with spinach: Scramble 3 egg whites with one-half cup of raw spinach and 1 tablespoon of feta cheese.
19. Corn with garlic: Coat one-half of an ear of corn with a 1 teaspoon of olive oil and 1 minced garlic clove. Grill until tender.
20. Santa Fe black beans: Combine one-quarter cup black beans, one-quarter teaspoon of salt, and 1 tablespoon of nonfat Greek yogurt for a hearty snack.
21.Caprese: Top one ounce of mozzarella cheese with half a cup of cherry tomatoes and 2 teaspoons of balsamic vinegar.
22. Tuna salad: Mix together 2 ounces of water-packed tuna with 1 tablespoon of fat-free mayonnaise.
23. Sweet potato: Enjoy one small baked sweet potato plain or with a pinch of salt.
24. Popcorn: Munch on 2 cups of all-natural popcorn.
25. Olives: For a salty snack, enjoy 9 kalamata olives.
26. Watermelon twist: Top 1 cup of watermelon with 2 tablespoons of crumbled feta.
27. Peanut butter: Even on its own, peanut butter makes for a protein-rich treat.
28. Cottage cheese and melon: Combine three-quarters of a cup of melon with one-quarter cup of nonfat cottage cheese for a sweet dessert.
29. Strawberry and spinach salad: For a savory and sweet salad, mix together 1 cup of baby spinach with one-half cup of sliced strawberries. Drizzle with 1 tablespoon of balsamic vinegar.
30. Shakeology: Mix one-half serving of your favorite flavor of Shakeology with water.

What a difference a “Body Bug” can make.

This is the first video I’ve seen if which someone talks about wearing/using a “body bug.” I’ve also been thinking about getting one and was wondering if anyone else has used one?

Chalene Johnson: ‘I want you to let it go.”

Sugar Shockers! How Much Sugar Are You Really Eating?

Do you know how much added sugar is hiding in your favorite foods? Find out in this short video! From

*”Shakeology: Nutrition Simplified.” You can watch it here.

7 tips to control your hunger!

I found these 7 tips posted online by Rustom Warden. I indicated what I thought were some really interesting points in bold:

1. Eat small frequent meals.

Want to lose weight? Eat more — frequently, that is.

Your body needs food to provide energy, repair damaged muscle tissue, and to carry out various other functions.

But there are only so many nutrients it can draw from each meal. Large meals mean more nutrients than your body can handle, thus causing an ‘overflow effect’.

Thus, go for smaller, more frequent meals. They provide just the right amount of nutrients every few hours, without causing that overflow effect. They also maintain blood sugar levels, thus keeping your appetite and energy levels in control.

2. Don’t skip meals!

Skipping meals and going too long without food can turn hunger pangs into irresistible cravings.

To start with, don’t skip breakfast!

It is amazing how so many people skip this meal. If you are one of those, change that nasty food habit. NOW!

Breakfast is the most important meal of the day. Your first meal of the day helps replenish all those nutrients lost during that all-night fast. It raises those early morning low blood sugar levels.

Missing out on this meal means setting you up for low blood sugar levels and, thus, low energy levels and irresistible hunger pangs and cravings at lunchtime.

3. Eat your veggies!

Vegetables are healthy. They are chock-full with nutrients that can boost your health.

They are also rich in fiber, the dieters’ secret weapon to control hunger.

While all vegetables are beneficial as far as good health and hunger control go, certain veggies, like broccoli, cauliflower, spinach and mushrooms, are super-high in fiber and have a negligible amount of calories.

They can fill your stomach and control your hunger while filling you with a small amount of calories.

4. Eat more whole grains and less refined carbohydrates.

Whole grains, besides being healthier than their ‘nutrient-stripped’ refined counterparts, are also higher in fiber.

Thus they are more filling and satisfying.

While refined carbs — like idlis, dosas, white bread, white rice — may be low in fat, they are higher in fiber. You may run the risk of over-consuming calories.

5. Eat slowly!

Give it a shot. It actually works.

The brain actually takes ten minutes longer than the stomach to receive the message that it is full. Thus, eating too fast might cause you to eat beyond the point of fullness without even realizing.

6Sleep and shed those pounds!

Studies have found that people who sleep only five hours every night were 50 per cent more likely to be obese than those who sleep seven to nine hours.

Researchers believe lack of sleep affects hormones related to appetite, causing you to gain pounds.

7. Drink more water!

Water is the healthiest, cheapest and most easily available appetite suppressant around.

Thirst is often mistaken as hunger. Also, foods with high water content can fill you up easily. They naturally pack fewer calories for their volume.

Toss together a salad of lettuce, cucumbers, celery and tomatoes, or a fruit cup with watermelon, strawberries and orange slices for a watery hunger-satisfying snack.


“In order to make sure you’re getting the proper nutrition everyday, you should try Shakeology’s “Bottom-of-the-Bag” guarantee. You can watch a short video about “Shakeoolgy: Nutrition Simplifed” here.

How to Beat Hunger Pangs

I thought I might do a series of posts on “how to beat hunger pangs.” I found this online. I thought the comment about high fiber foods was very interesting and have included it in bold type:

Eat More High Fiber Foods

High fiber foods can help you to feel fuller longer because high fiber foods take more time to digest in your body. Not to mention, high fiber foods are lower in calories which means you can eat more of it without sacrificing your diet.

Consequently, try increasing your intake of fruits, vegetables, lentils, beans, brown rice, whole wheat, bran, and nuts to help ward off hunger pangs as you lose weight. To add, choose high fiber foods as a snack option instead of foods high in sugar, calories, and fat (i.e. cookies, potato chips, cake, candy bars, etc. should be avoided).


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