Nice Arms Lady
Although my fitness goals have been different over the years, I realize that I always need to be asking myself if what I am doing is really helping me accomplish my weight and fitness goals? Am I bringing my “A-game” or am I bringing my “C+ game” and expecting an “A” anyways? Read Full Post
Researchers Have Discovered the “Fountain of Youth!”
Many researchers have called this lifestyle behavior the “magic pill” or the “fountain of youth.” Best of all, the effects are positive for everyone and it’s free. Do you know what it is? Read Full Post
Are You Ready for a PUSH?
Here’s a question for YOU: are you happy with your current weight and level of fitness? Are there healthy behaviors and strategies from the past that have fallen out of your routine? If so, is it time to take on a “push” to build more momentum around your health behaviors? Read Full Post
Introducing the 2012 HMR Triple Imperative Challenge
The days are getting longer… the weather’s getting warmer… the birds are singing. Looks like it’s that time of year again for… The HMR Triple Imperative® (TI) Challenge! If you already participate in a Phase 2 class, you’re probably already hearing about the Challenge. If not, read on for some background and to learn how you can get involved. Read Full Post
Is it Really More Expensive to Eat Healthy?
How often have you heard people say they choose fast food because it is less expensive than healthier foods? How much data is there to support that claim? The answer – not much! It is possible to eat healthy foods without adding on extra costs. If you are trying to cut costs, here are some practical ways to keep food costs down… Read Full Post
No Longer Black and White!
I am a person who sees things as black and white, and that attitude carries over into my diet. Being regimented like this was very helpful while I was dieting in Phase 1. The problem came when I had reached my goal and no longer had to officially diet. I was either “eating healthy” or “eating whatever I wanted.” Read Full Post
Common Phase 1 Challenges: Family Pizza Night
“I just started the diet and my family is sitting down for Friday night pizza – it’s killing me. I can’t imagine life without a slice of pizza. How do people deal with this ongoing issue of not having your favorite foods anymore?” Let’s take a look at what you can do to move beyond difficult situations like this one and stay “in the box.” Read Full Post
Jackson’s Drawing
An alternative title to this blog could have been: Healthy vs. Unhealthy Foods: Are my children listening? Read on to know more… Read Full Post
Girl about Town: Every Little Bit Counts
We know we need to make the time to get regular exercise – but we’ve all got crazy-busy lives, right? However, nothing helps you feel as good, as energized, and as ready for your day as good ‘ol physical activity. So why do so many of us resist doing it? We feel like we just don’t have the time. Read Full Post
Take Control of Your Food Environment
Let me tell you a story about Rebecca* and her attempt to stick to her diet in the face of an un-supportive environment. Perhaps you can relate to her experience… Read Full Post
Dixie Dog and My Workout Rut
Have you ever had a life change that completely disrupted your routine? Whether it’s moving to a new home, caring for a sick relative, or, in my case, the addition of a 4-legged family member, major life changes can be a huge blow to your regular workout routine. Read Full Post
Teach Your Children Well
Think of the good example you set for your family by eating more fruits and vegetables, using low-calorie meal replacements and exercising routinely. If your kids are younger and you’re wondering if they even notice… well, I’d like to give you confidence that they do. Here is an example that convinced me. Read Full Post
5-2-1-0 Let’s Go! The Mileage Club
Have you ever heard of a Mileage Club Toe Token? Well, if you are a primary school student in my town, you are working very hard every week to keep earning them - in all different colors. I recently blogged about some of the “5-2-1-0 Let’s Go!” initiatives that my town is doing, and I have to say, Mileage Club is one of my personal favorites. Read Full Post
March is National Nutrition Month
March can be such a challenging month, weather-wise. At least in the northeast, it truly can come in like a lion and go out like a lamb. The cold and gloom of still-wintery weather can lead to hibernation from healthy behaviors. So what can you do to reverse this? Read Full Post
The 78-year-old Titan
Most of us seek out role models in our personal and professional lives to guide us and inspire us to be our best. However, when it comes to health and weight, most people have very few healthy role models in their lives. Read Full Post
Family Matters: Being Active Together
One of the resolutions I made this year is to be more active with my family - particularly with my 7-year-old daughter. The troubling headlines about childhood obesity do not paint a pretty picture. According to the CDC- approximately 17%, or 12.5 million, children and adolescents aged 2-19 are obese. Read Full Post
5-2-1-0: Eating through the Rainbow
Eating through the Rainbow…what a fun way to inspire kids to eat different colors of fruits and vegetables! As part of the 5-2-1-0 program that I recently blogged about, my daughter’s primary school, along with the School Nutrition Program, participated in this 5-2-1-0 activity: Eating through the Rainbow. Read Full Post
Share the Love this Valentine’s Day
Every year on February 14th we celebrate Valentine’s Day, and while cards and flowers are perfectly acceptable gifts, the real big hits that day are candy, chocolate, and nice romantic dinners. In other words, indulgent food is usually involved. This can put people working on their weight in a bind – but there is another alternative… Read Full Post
Working Out in Winter Months
I’ve previously written about working out with my kids in tow. In thinking about exercise recently, I’ve come to realize that I rely on the outdoors, and more specifically on good weather, for most of it. Living in the Northeast with cold, icy winter weather makes me realize that I’m going to need to do some adjusting as it pertains to my regular exercise routine. Read Full Post
Your HEART is in Your Hands!
The American Heart Association’s Go Red For Women campaign raises awareness of heart disease in women and encourages them to make healthy lifestyle changes. On National Wear Red Day® (the first Friday in February), wearing red is a way to show support for cardiovascular prevention and education. Read Full Post
New Year’s Resolutions: Useful or Useless?
Over dinner with a friend, we began discussing New Year’s resolutions, which led to a debate on whether they were useful or useless. “They are worthless!” he exclaimed, “No one ever keeps them, and then people feel like failures!” Of course not everyone follows through with a New Year’s resolution, I thought, but they are definitely not useless. Read Full Post
The Super Bowl: Who’s Going to Win?
Super Bowl is arguably the biggest football event of the year. To have a successful weight management day, take a look at some of these delicious recipes. Read Full Post
After-School Snack of Champions
With the influence of HMR on one shoulder and a gourmet chef on the other, I try to make my kids after-school snacks that are fun, delicious AND healthy. Read Full Post
The Childhood Obesity Dilemma
It’s all over the news – the escalating weight problems of our youth. Medical communities, the federal government, and the First Lady are all talking about what is causing childhood obesity and what we need to do about it. Read Full Post
No Time for Morning Exercise?
No time for morning exercise right? Or at least that used to be the case. As the kids have gone, so have my excuses. I’ve learned that there are advantages to staying on the same morning schedule that used to be my norm when the kids were home, and using that time to exercise. But the reality is that it can be easy to talk myself out of it. Read Full Post
How to Pick a Diet
So you’ve made weight loss a priority for the New Year. But this time you want to make sure you actually have a chance of success. Sound familiar? In fact, studies have shown that 82.5% of people pick a diet that is virtually guaranteed to fail. Weight loss can be successful, however, if you know what factors are important to consider. Read Full Post
The DVR is my Secret Weapon
While working on my health over the past 25 years, I’ve discovered that if I want to sustain a high level of physical activity, I need to have a variety of strategies to do it. I’ve also learned that I need a “go-to” activity that I can count on, no matter what. Read Full Post
So You Made a New Year’s Resolution to Lose Weight. Now What?
Now that January 1st is behind us, many people like to get a fresh start and make New Year’s resolutions. Coming off of the holidays with all the high-calorie holiday “treats” that cause weight gain, the resolution to lose weight is a popular one. Here are some tried-and-true strategies anyone can do to lose weight and keep it off. Read Full Post
Girl about Town: Hot Drinks for Cold Days
All summer long, when it’s too hot to cook or I just want something cold and refreshing, I’ll happily blend up a fruit smoothie or make a shake with a no-calorie add-in. However, in these colder months, I haven’t been as excited to have an icy cold beverage… Enter hot drinks. Read Full Post
Suffering from Holiday Diet Fatigue? Pump up the Volume!
This might be a good time to take a step back and review what’s been happening the past few weeks. So far, you’ve survived Halloween, Thanksgiving, holiday parties, Hanukkah (for some), and Christmas (for others). But, we’re not quite done yet. The New Year’s weekend is coming fast. Read Full Post
To Snack or Not To Snack?
How many times have you heard the advice that it is better to eat smaller meals throughout the day instead of 3 meals a day? Eating more frequent meals has been said to help “speed up your metabolism,” decrease your appetite, or increase your energy level. Is this just another diet myth or is there any truth to it? Read Full Post
Sneaking in Physical Activity during the Busiest Time of the Year
No matter how busy I am all year long, December is even busier. Along with work, family, and maintaining a household, there’s all of the prep and activities for the holidays. Yikes! So, what’s an overly busy person to do? Short bouts! Read Full Post
Healthy Hanukkah Helpings
Unlike other Jewish holidays, such as Rosh Hashana, where apples and honey are the most recognized food of the holiday or Passover, where bitter herbs, eggs and harroset play a prominent role on the plate – Hanukkah is all about The Gap. Here are some Decision-Free and Healthy Solutions/Phase 2 ideas for a low-cal, healthy Hanukkah celebration. Read Full Post
The Phase 1 ‘Stay In the Box through Year End’ Challenge
During the holidays, you may ask “Do I eat off the diet, or stay ‘in the box?’” Well, staying “in the box” is a virtual guarantee of weight loss and those that don’t will likely struggle. So, here’s the challenge to everyone in Phase 1: Stay “in the box” 100% over the holidays. Here’s how to do that without feeling like you’re depriving yourself. Read Full Post
Banishing the Baking Blues
This time of year, it is so fun to be in the kitchen with my children creating cookie masterpieces! However I also struggle with having baked goods in the house as I could easily eat a lot of calories in baked goods several times a day. This has been a dilemma for me until I found some recipes for baking things that are not meant to be eaten. Read Full Post
Training for White Rock
If you read my last blog, you know I am in the process of recovering from a foot injury AND training for a half marathon. As I’ve trained for this, I have run countless miles, done cross training and conditioning…. and the big question is…. will all of my hard work pay off? Coming back from an injury just isn’t as easy as I thought it would be. Read Full Post
My Winter CSA Share
In a previous blog I waxed poetic about the benefits of having a CSA share. But did you know that a CSA share doesn’t have to just be for spring, summer or fall? Yes, there are also winter shares, and shares that go year round. Read Full Post
The Kids are Back in Town
Ah, the joys of a visit from the kids! I look forward to the stories of friends, classes, life decisions and just the chance to catch up. However, along with the pleasures of bringing the babes back into the nest, comes the challenge of having to blow up the “I can do what I want on my timelines” routine. Read Full Post
Are You Planning to Stay “In the Box” on Thanksgiving?
Been to the HMR Forums Lately? There’s something really great going on over there! With Thanksgiving fast approaching, people are using the Weight-loss Forum to reinforce their commitment to stay “in the box” and keep losing weight. Read Full Post
Un-learning Theory
The other night my daughter was lamenting the fact that I had to teach a class on a night I normally would be home. I explained to her in terms that a 6-year-old would understand that “Mommy needs to go teach grown-ups how to eat veggies and fruits.” My daughter laughed at the idea that adults would need to be taught something like that. Read Full Post
The Phase 1 Thanksgiving Challenge
Most people know that breaking a diet, even one time, can drastically reduce weight loss… So, here’s HMR’s challenge to everyone in Phase 1: Stay “in the box” 100% over the long Thanksgiving weekend. Let’s take a look at how you might do that without feeling like you’re depriving yourself. Read Full Post
Wondering How to Make Sense Out of Health Information on the Internet?
As a researcher, I find the Internet to be an invaluable tool to research a health-related question. If you know where to look, you can find almost anything. But, sometimes the vast amount of information available on the Internet can be overwhelming. How do you distinguish between sites that contain reputable information and those that do not? Read Full Post
Taking a Bite out of Holiday Weight Gain
Whether you are in Phase 1 or Phase 2, the year-end holidays can be challenging. It seems like when the Halloween candy first appears in stores, to Thanksgiving, on through December’s holidays, and perhaps ending with Super Bowl Sunday in early February, Americans are faced with one over-eating occasion after another. Read Full Post
My Favorite Kitchen Gadgets (and how I use them to make my life easier): The Food Processor Edition
I recently wrote about how much I love using my crockpot. With a big family to feed, and small children underfoot, I am able to make healthy and delicious meals without a lot of fuss or time spent in front of a hot stove. I will now share my love and appreciation for another helper in my kitchen: the food processor. Read Full Post
Starting Over: How an Injury Brought My Exercise to a Whole New Level
December 23rd, 2010…a date that will be in my memory forever. It was the day I tore my Lis Franc joint in my foot – an almost guaranteed career-ending injury for most professional athletes – and an injury that would forever change my physical activity. Read Full Post
Empty Nest – Empty Fridge!
After signing the lease for the last of the kids to move into their own apartment (and the college years almost wrapped up too!), I’ve hit what is fondly known as the “empty nest” stage! Can anyone else relate? Is it what you expected? What I don’t think I could have ever expected is that it would change my routine around meals. Read Full Post
Can You Reset Your Metabolism?
There are many myths in the area of weight management but perhaps none as daunting as the “set-point”. According to this theory, each person has a set, pre-determined weight and body fat to which his or her body naturally gravitates. Essentially, this theory says that your metabolism adjusts itself to maintain a weight at which it is comfortable. Read Full Post
Yoga with Irene
Imagine you’re stuck in a small log cabin in Vermont with 3 young children while Hurricane Irene is storming outside! I know what you’re thinking – how fun! A day filled with baking bread and crazy art projects! Not so much. That's where we rode out the storm, and my husband and I pulled out all the tricks for what to do on a rainy day. Read Full Post
Girl about Town: Party Down at the Pot Luck
This past week, my lovely friend Caroline celebrated her birthday and I managed to whoop it up with the b-day girl without breaking the calorie bank. Here’s how it all went down… Read Full Post
My Favorite Kitchen Gadgets (and how I use them to make my life easier): The Crockpot Edition
I like to tease my husband that the local Best Buy® store is his best friend. He likes to spend time there visiting his favorite gadgets and daydreaming about bringing them home one day. Since I do most of the meal prep and cooking in the house, I thought I would introduce you to my best kitchen friends (i.e. gadgets that make my life easier)... Read Full Post
Freeze, Frappe or Float
Depending on where you hail from in the U.S., you may know them by different names. Where I’m from, when you blend ice cream and soda together you get a “freeze.” I’m talking about those blended, thick, frosty, icy shakes that are reminiscent of malt shop fare. One big sip and you have instant brain freeze. Read Full Post
A Train, A Plane, and A Hotel Room
I had a trip planned to Boston, MA from my home in California, and I wanted to make sure I arrived at my destination without having gained weight. So, I did an experiment: to see if I could stay on track, eat healthy and arrive at my destination without blowing my calorie budget on snacks along the way. Read Full Post
Dips Without Chips
The problem with most traditional dips is two-fold. First, they are served with chips. In nutritional parlance, chips are basically a crunchy vehicle for salt and grease. Hey, I guess someone had to say it. The second problem is the dip itself. Read Full Post
Sneaky Chef: The Zucchini Edition
I know there is some debate about being a sneaky chef. I’ve read the pros and cons. A sneaky chef finds a way to “hide” fruits and vegetables in meals and baked goods without it being too visible to the eater (typically kids that might otherwise refuse to eat these vegetables and fruits). Read Full Post
A Conversation with Jason
Jason Asciola has lost 164 lbs. in the HMR Program in Auburndale, MA. He is now in Phase 2 – still losing some weight and working on maintaining his weight loss.
Read Full Post
Dynamic Entree Duos
Many HMR foods go together just as well as some of your old favorites. Let’s take a look at some entree + entree combinations that have become HMR classics. Read Full Post
Are School Lunches Getting Healthier?
Just in time for back to school, there’s a controversy brewing over a proposed rule in the National School Lunch Program. Read Full Post
Farm Fresh, Any Time of Year
As I’ve mentioned in a previous blog, we belong to a CSA (Community Supported Agriculture) for vegetables and fruits. We have done both summer and winter shares and I have gotten pretty good at finding new recipes to use up these fresh goodies. Read Full Post
Girl About Town: The Lost Weekend
We all know how it is. Friday comes (TGIF!) and a whirlwind of freeform activity ensues: dinners with friends, birthday parties, watching “the game,” Brunch (with a capital B), not to mention all-day affairs like weddings, family parties, etc. These types of weekend activities tend to involve lots of eating (and drinking) and not so much exercise… Read Full Post
Just Like Mom Used to Make
There’s nothin’ like my mom’s oatmeal. When I was a kid my mom would send my brother, sister and me off to school with a warm bowl of oats that was to die for. Even now, I get all warm and fuzzy inside when I think back to that delicious bowlful of love. Read Full Post
Yo-yo Dieting: Harmful or Harmless?
Let’s face it – gaining and losing weight is a fact of life. Sometimes it’s just a few pounds here and there but, at other times, it can be even more significant amounts of weight. Commonly referred to as “yo-yo dieting,” one question that often comes up is whether losing and then regaining weight is harmful. Read Full Post
Kids and Kabobs
I recently decided to introduce vegetable kabobs to my kids since food on skewers is so interesting to little children. I mean really, who doesn’t like food on a stick? Read Full Post
Benefits of Weight Loss that Your Doctor Won’t Tell You
There are so many other positive side effects of weight loss you can actually feel almost immediately. Some of these are due to losing weight, some of these are due to the additional exercise you’re doing, and most of them are due to both. So, with that in mind, here are some of the benefits of weight loss that your doctor may not tell you about. Read Full Post
Yikes! The Gym!
The GYM... Do you cringe when you hear the word? If you do, you’re not alone, but it doesn’t have to be that way. Trust me, after 22 years as a fitness trainer, I have learned some ways that will help you make the gym your best friend. Read Full Post
Veggies Undercover
Several years ago, there was a raging debate over the wisdom of hiding pureed vegetables or fruits in children’s food. Parents with picky eaters were at the forefront of this movement. They reasoned that since vegetables and fruits are so important for good health, it was okay to get this nutrition into their children in whatever way they could. Read Full Post
No-Bake Entree Recipes, Part 1
Sometimes you just don’t want a hot meal; like lunchtime, summertime, and lazytime. Give your microwave the afternoon off with some easy, throw-together meals that don’t require a kitchen appliance. Read Full Post
Looking for Straight Talk about Nutrition?
If You’re Confused, You’re Not Alone
Many people have shared with me over the years that nutrition can be a confusing or boring topic. With so many mixed messages in the media, it can be hard to navigate around the facts. Read Full Post
The Good, The Bad, and the Ugly… of working out with kids in tow
I often find myself wondering “what was I thinking?” when I’m in the middle of a “workout” and I’ve tried to bring the kids along or, even harder, include or involve them. That’s when I started thinking about the pros and cons. Read Full Post
Girl About Town: Putting Your Best Foot Forward
One of the ways I make sure I get some exercise almost every day is that I am a bona fide walker. My commute to work has a mile-and-a-half built in each way, my neighborhood has some great walking routes that I frequently explore, and when I’m in town, I run errands by walking from place to place. Read Full Post
CSA Share, How Do I Love Thee?
CSA Share, how do I love thee, let me count the ways:
I love the bounty of fresh vegetables and fruits you provide.
I love the new vegetables we have never tried that push us to try something new.
I love the interest you pique in my children when they see interesting shapes and colors among the produce. Read Full Post
The First Step Really is the Hardest
It was 5:20 a.m. and I just didn't want to exercise. Period. And it wasn't the kind of not wanting where the exercise was a simple annoyance or just another necessary evil. No, the idea of getting on the elliptical this one morning just seemed un-confront-able - even though the stupid machine (!) is right in my basement. Read Full Post
You + Exercise = Better Mood/Better Brain
At hundreds of HMR trainings and seminars over the years, I have asked this same question: "Raise your hand if you feel better after you exercise..." and the inevitable sea of hands go up - every person, every time. Even those who, you find out later, hardly ever exercise or haven't for a very long time. Their hands go up too. Why is that? Read Full Post
Girl About Town: Drinks After Work?
Hello friends! If you’re like me, you’ve always got something going on – work events, hanging out with friends, family gatherings… the list goes on and on. So fitting in time to exercise, when I’ve got a jam-packed day of LIFE, or trying to manage my food calories when I’m going to the 3rd birthday party in a wee... Read Full Post
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2012 (56)
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April
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Introducing the 2012 HMR Triple Imperative Challenge Is it Really More Expensive to Eat Healthy? No Longer Black and White! The Guinea Pig Diet Really Simple Soup: Garden Chicken and Rice Common Phase 1 Challenges: Family Pizza Night Jackson’s Drawing Top 5 from the Trenches: Entrees with Veggies Girl about Town: Every Little Bit Counts Take Control of Your Food Environment Healthy Families: Bringing Vegetables and Fruits into Meal Times
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March
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Dixie Dog and My Workout Rut Teach Your Children Well Sneaky Chef: The Purees Edition My Favorite Kitchen Gadgets (and how I use them to make my life easier): The Blender Edition 5-2-1-0 Let’s Go! The Mileage Club Hacking Your HMR Shakes Eating Healthy Fats Gluten-Free Diets – A Closer Look Hacking Your HMR Entrees My Gym Dilemma March is National Nutrition Month Top 5 from the Trenches: High Volume Shakes The Importance of Good Hydration All Year Long
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February
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Sneaky Chef: The Beans Edition The Can Man: Adding Volume to my HMR Entrees Family Matters: Being Active Together Really Easy Meals: The Five-Bean Potato 5-2-1-0: Eating through the Rainbow Make a Shake, Make it Great: Use Spices, Coffee and Cocoa Those Little Cuties! Share the Love this Valentine’s Day Tell your Honey to Take a Hike! Working Out in Winter Months Your HEART is in Your Hands!
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January
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The Super Bowl: Who’s Going to Win? 5-2-1-0 Let’s Go! After-School Snack of Champions BBQ that’s PDQ and ITB A Blast from My Past: The Counter-top Blender The Childhood Obesity Dilemma The Secret Life of a Five-Bean Entrée No Time for Morning Exercise? How to Pick a Diet Soup: The Weight-Loss Secret That Comes in a Bowl The DVR is my Secret Weapon So You Made a New Year’s Resolution to Lose Weight. Now What? The Rehabilitation of Brussels Sprouts
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April
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2011 (71)
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December
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Girl about Town: Hot Drinks for Cold Days Suffering from Holiday Diet Fatigue? Pump up the Volume! Demo-licious! To Snack or Not To Snack? Sneaking in Physical Activity during the Busiest Time of the Year Healthy Hanukkah Helpings The Phase 1 ‘Stay In the Box through Year End’ Challenge Banishing the Baking Blues Moo Goo Gai Pan: In the Box Take-Out Food Training for White Rock Girl about Town: The Well-Stocked Pantry Pesto Change-o Turkey Chili with Beans: Three Ways
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November
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The Kids are Back in Town Are You Planning to Stay “In the Box” on Thanksgiving? Un-learning Theory Building the Better Burger: Portabello Burgers The Phase 1 Thanksgiving Challenge Wondering How to Make Sense Out of Health Information on the Internet? Autumn Chili Taking a Bite out of Holiday Weight Gain My Favorite Kitchen Gadgets (and how I use them to make my life easier): The Food Processor Edition Raise the BeneFit Bar Starting Over: How an Injury Brought My Exercise to a Whole New Level On the Road… and on the Decision-Free Diet Lettuce Play With Our Food
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October
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Empty Nest – Empty Fridge! Can You Reset Your Metabolism? Yoga with Irene On the Road: How to Take Your Exercise with You Picnic Beans Girl about Town: Party Down at the Pot Luck My Favorite Kitchen Gadgets (and how I use them to make my life easier): The Crockpot Edition Freeze, Frappe or Float A Train, A Plane, and A Hotel Room Dips Without Chips Sneaky Chef: The Zucchini Edition
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September
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A Conversation with Jason Fast Food for a Family of Five Make a Shake, Make it Great: Use Extracts Dynamic Entree Duos Are School Lunches Getting Healthier? Farm Fresh, Any Time of Year Girl About Town: The Lost Weekend Misleading Labels: How ‘Zero’ Calorie Foods Contain Hidden Calories Just Like Mom Used to Make Make a Shake, Make it Great: Use Sugar-Free Pudding or Jell-o Yo-yo Dieting: Harmful or Harmless? Kids and Kabobs
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August
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Recipe Substitutions: Great Taste, Less Calories! Benefits of Weight Loss that Your Doctor Won’t Tell You Yikes! The Gym! Veggies Undercover I Eat Whole Cantaloupes No-Bake Entree Recipes, Part 1 Looking for Straight Talk about Nutrition? The Good, The Bad, and the Ugly… of working out with kids in tow Make a Shake, Make it Great: Use Sugar-free Syrups Girl About Town: Putting Your Best Foot Forward CSA Share, How Do I Love Thee? Diary of a Demo The 4 O’clock Shake Make a Shake, Make it Great: Use Diet Soda or Sugar-free Flavored Water What’s on the Menu? Lots of Calories!
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December
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