Pre-Workout Protein Shake - Nutrition by Olga



2 or 1 scoop of TLS Creamy Vanilla Protein Powder or any Vanilla Protein Powder
2 Tblsp of PB2 Powdered Peanut Butter or Natural Peanut Butter
8 oz of iced black coffee
Ice

Mix all the ingredients in the blender. Drink the shake 30 minute before your workout. Enjoy!


TLS Creamy Vanilla Protein Shake 

Tips for the Holiday Season

     Holiday season is full of indulgence. It is also the most busiest time because we go to parties, spend time with friend and family, and we have a very hard time to find time for exercise. Here are some tips that can help you to stay on track.
1. When in Doubt, Eat First
The best defense against holiday bingeing is a good offense. Eating a small, low-GI meal on the way to a holiday party - or snacking lightly while getting ready definitely helps curb the appetite. Walking into a party full will prevent you from ravaging appetizers on arrival. One of my favorite supplements that helps me at the parties is  TLS CORE Fat & Carb Inhibitor; it makes me feel fuller faster.
2. Don't Drink Too Many Calories

Should You Take Time Off from Training?

   Absolutely YES! When it comes to working out, some people do not work out with enough intensity but few individuals do the opposite - they push themselves to the limit too hard and too fast. Even if you take couple of days off from training each week, you are still stressing your body with exercise. Your body can endure only so much stress before it needs to rest. Training, day in and day out, for extended periods of time is very hard on your body and can cause overtraining. The stress of excessive training can exceed the body's ability to recover and adapt, which results in more catabolism (breakdown) than anabolism (buildup).

Turkey Cranberry Pita

I love turkey! This delicious recipe will satisfy your taste buds, and it is very easy to make. If you do not have some ingredients at your house, it is not a problem. You can modify this recipe and use ingredients that are available. Personally, I use only Greek yogurt in my recipe and do not add mayo. Enjoy!

Ingredients:
2 cups chopped, roasted, skinless, turkey meat
1/2 cup celery, diced
1/4 cup onion, finely chopped
1/4 cup roasted, salted, pumpkin seeds
6 Tbsp reduced-fat mayo with olive oil
1/4 cup Greek yogurt
1 Tbsp lemon juice
2 loaves whole-wheat pita bread, cut in half to create 4 semi-circles
8 lettuce leaves

Choosing a Concealer - Creating Flawless Skin Part 1


    Everybody wants to have a flawless skin. As we age, our skin tone gets uneven; we also might have some other issues such as dark spots, broken capillaries or veins, blemishes, dark circles under eyes and etc. However, you can create a flawless, glowing skin if you will use the right product and technique.
    In order to create a flawless skin, you need to have couple shades of concealer. It is also beneficial to invest in a corrector if you have very dark circles under eyes. Peach or pink corrector will help you to camouflage darkness under eyes. In some cases, it will be enough to use only a corrector to cover dark circles but in some cases, you might need to apply a concealer over a corrector.

A Guide to Toned Body - Glutes and Hamstrings Part 2

   The muscles of the glutes and hamstrings are working anytime when we are standing. However, many of us spending most of our days sitting; inactivity impacts these muscles in a negative way. Our hips muscles become not only weak, they forget how to contract. Weak glutes and hamstrings disrupt the muscular balance of the body, which can easy cause pain and injuries in knees, hips, and lower back. You have to make your glutes and hamstrings workout a top priority.

A Guilt Free Thanksgiving Desert - Nutrition by Olga



A Guilt Free Thanksgiving Desert - Quick Pumpkin Mousse

It is hard to stick to a nutrition plan during holidays. However, you still can have a desert without sabotaging your weight loss goals. I found this recipe in the magazine couple years ago, and I have been making it for holidays since. It is very easy and fast to make, and it tastes delicious. I do not put heavy whipped cream in my recipe when I make it because I do not want to add more calories to my treat. However, I decorate the desert with a fat free dairy whipped topping. It is your choice whether you want to use heavy whipped cream or not in your recipe. Enjoy this scrumptious desert!

Ingredients:
1 1/2 cold skim milk
1 package (1 Once) sugar-free, fat-free instant butterscotch pudding mix
1/2 cup canned pure pumpkin
1/2 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground cardamon
1 cup sugar-free heavy whipped cream (optional)

Don't Stress During the Holiday Season!

Everybody is getting stressed during the Holiday Season. I have been using www.shop.com/healthandskincare for more than a year. It allows me to shop at all my favorite stores and save money. My time is very valuable because I like to spend my free time with my friends and family. I do not like to fight the crowd at the stores and stress about it because I get all holiday deals online. Plus, I get cash back; how awesome is that! Watch the video, and enjoy your Holidays with your friends and family.