looking for another way to enjoy protein-packed cottage cheese? Use it as a dipping sauce for your favorite crudités. Slice up cucumbers, baby carrots, or pepper strips and pair with a half cup of nonfat or low-fat cottage cheese. You'll feel full — without any guilt — in no time!

110 calories, 10 g carbohydrates

Exchanges: 2 lean meats; 1 ½ vegetables

Sugar-Free Gelatin

Yearning for something sweet and fruity? Sugar-free gelatin will satisfy your craving for almost no calories. And, if you're following the exchange system, it's considered a "free food" (meaning you can eat it whenever you like)!

10 calories, 0 g carbohydrates

Exchanges: free food

Transform your mind, body, and life forever!!!!

  ATS is a privately owned one -one Personal Training Studio. We are located in Tempe and open 5 days a week with Bootcamp on Saturdays. We offer a comprehensive program that includes personal training, Stretching, Cardio equipment and online nutrition System guidance. Our personal Training programs involve one-on-one attention and individual motivational support. We Have A Top notch  personal trainer who provides motivation, encouragement and helpful information to ensure your success!!!!!!  ATS Has a knowledgeable trainer with 15 years Experienced in personal Training weight loss,strength training, stretching and Nutrition to guarantee Success your PTP. We have a fully equipped private one-one training Studio with free weights, cardio equipment, ball, and band and selectorized machines!!!!!!

Get Out of That Rut

Mixing it up, whether by altering your routine or trying something new -- like changing your hairstyle -- can improve your outlook and mood. Driving a new route to work, walking the dog down a different street, or eating a new food for breakfast can help keep things fresh. Focus on one easy-to-accomplish change at a time to ensure success.

Walk Around the Block

You don't have to spend hours at the gym -- even a little movement can get you in touch with your body and help you regain your energy. A simple walk around the block can clear your head, and exercises that involve a bit of meditation -- such as yoga or tai chi -- can help recharge both your body and your mind.

Eat More Fiber

Fiber can help you feel fuller faster so you eat less and lose weight. Getting enough fiber also keeps you regular and is good for your heart. So in addition to the health benefits, getting enough fiber can result in fewer things to be stressed about! The good news is that fiber comes in many tasty forms, from oatmeal and whole-grain breads and cereals to fruits such as apples, citrus, and strawberries, and vegetables.

Focus on the Present

Being aware of where you are and what is happening right now -- some call it mindfulness -- can help you relax instead of fretting over what's looming on the horizon. Let go of thoughts about the past or future, and focus on the present moment. How does the air feel against your skin? How does the pavement feel under your feet? If your mind wanders, just bring it back again to focus on the present.