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Weight Loss & Fitness Helpers: {Tools & Tips}

Are you motivated to lose weight this year or exercise more and live a healthier lifestyle? Here’s an assortment of free printables, tips and good-to-know graphics that you can use to help keep yourself on track.

fabnfree.com

fabnfree.com

Pregnancy Eating Checklist [1]: Pocket sized checklist (daily), prints 6 per page. Documents milk/dairy; protein; fruits; grains and more.

Journals [2]: Two separate downloads, each (pdf) available in color or black & white.

fitsugar.com

fitsugar.com

organizedhome.com

organizedhome.com

Daily Diet [3]: Documents food, serving sizes, calories and servings by food groups. Also space to note the date and miscellaneous info. Free pdf download.

Food/Exercise [4]: Tracks breakfast, lunch, dinner, snacks and water intake. Also has spaces for the date, daily points, weight and goal.

skinnytaste.com

skinnytaste.com

prevention.com

prevention.com

Handy Portion Control [5]: To make controlling portion sizes super easy, here’s a guide to print and carry with you until you’ve committed it to memory.

How Your Plate Should Look [6]: The bottom half of the page explains the portions (leafy greens & vegetables, whole grains and/or legumes, protein).

onemedical.com

onemedical.com

sissyprint.blogspot.com

sissyprint.blogspot.com

Food Journal [7]: Columns are days of the week; Rows are all meals, snacks and a water log.

Two-Page Journal [8]: A two page download documenting start & end dates, goals, measurements, vitamin intake, workout, water and daily food intake.

onefunmom.com

onefunmom.com

amybayliss.com

amybayliss.com

Charts [9]: Room for an exercise and water log and weight record (two sheets), freebies are in .doc format.

Dr. Oz’s 100 Foods Chart [10]: Dr. Oz covers everything from produce to desserts to keep your kitchen stocked with only the healthiest foods. Print and take it on your next trip to the supermarket.

doctoroz.com

doctoroz.com

Good To Know:

Flavor Boosters:
*First published January 6, 2009 and moved to this page for better organization

  1. MeasuringCider Vinegar & Herb Infused Vinegars (See Multipurpose Herb Vinegar: Recipe [14]). Watch commercial flavored vinegars for sugar content.
  2. Herb Seasoning Shakes (See Spice & Herb Blends: {Recipe Cheat Sheet} [15] that includes recipes for No Salt Seasoning Shakes and Salad Seasoning Shake Recipe).
  3. Red Pepper Flakes (or powders like cayenne, chili and paprika).
  4. Salsa [16] (Watch salt & sugar in commercial brands).
  5. Horseradish (Just a little dab will do ya).
  6. Hot Sauce (Tabasco, etc.)–Watch for hot sauces that contain a lot of sugar or salt.
  7. Fresh Lemon, Lime, Orange (Juice or Zest).
  8. Garlic (Fresh or Powder).
  9. Dill (Fresh or Dried).
  10. Pepper (Invest in a Pepper Grinder if you don’t have one, really. Freshly ground pepper is divine!)

Healthier Eating: