90210.

my new 57 calorie soup recipe!

possibly the easiest recipe ever. makes about four servings.

1 onion
1 carrot
1 pepper
2 tomatoes
500 ml vegetable stock
one tablespoon of tomato puree
two tablespoons cornflour (otherwise its way too watery)
(if you really want to you can add a tablespoon of honey but that brings the recipe up to 89 calories)

fry and onion and a pepper whilst boiling two tomatoes and a carrot.
when the onion and pepper are done put them in with the carrot and tomatoes and add a veggie oxo cube.
simmer for about half an hour or until everything is soft.
add the tomato puree.
simmer for five more minutes.
add the cornflour and keep mixing it until it thickens.
then depending on how you like your soup you can blend it (then add the honey) or leave it chunky.

THE ERIN BROKOVICH WORKOUT.

1. The Warm-up
What Julia did: Before jumping into her workout, Roberts got her heart pumping with 2.5 minutes 
on the StairMaster at level 10, says Hanson. This bummed about 250 calories and loosened her 
muscles for the weight session that followed. What you can do: If you cant hit the gym, try 25 
minutes of cycling, walking, or climbing stairs. "Keep your activity level moderately intense," 
advises Hanson. "You want to break a sweat but still have enough energy left to complete the 
rest of the workout."

2. Julia's Ultimate Strength-Cardio Workout
This fun routine hit all of Julia's major muscle groups-butt, arms, stomach, and legs-and kept her 
heart rate up. That way, she revved her metabolism and burned more calories while toning her 
bodacious bod. The trick to getting the maximum results? Move quickly from one exercise to the 
next -no resting in between. Julia also lifted only 5 to 7 pounds when doing strength moves to 
get serious definition without adding boy-bulk.

BACK-VIEW BOOSTER
Want a tight butt and sexy legs to showoff itty-bitty summer skirts? Work your glutes and 
hamstrings with these squats: Place feet slightly wider than shoulder-width apart and with arms 
at your sides, slowly squat as though sitting in a low chair; don't extend knees past toes. Hold 
position for a few seconds, squeeze your butt muscles, then slowly rise to starting stance.
What Julia did: 50 squats
What you can do: Start with 20 squats and build up to Julia's level by adding 10 more every other 
workout.

CARDIO
These segments get your heart pumping and burn big-time calories. Just remember, says 
Hanson, to mix up your exercises, so you work different muscles and get fab and fit from head to 
toe.
What Julia did: Hit the rowing machine for three minutes at moderate-to-hard intensity (she was 
able to talk, but not easily chitchat, while exercising).
What you can do: Don't have access to a rowing machine? Jump rope or run stairs for two to 
three minutes.

BUTT-AND-LEG TONER
Sweat it out by doing these rear lunges that are guaranteed to get you stare-friendly legs and a 
boast-worthy butt: Stand with your feet shoulder-width apart and your arms by your sides. Extend 
your right leg directly behind you, place your toes on the floor, and bend your left knee until left 
thigh forms a right angle with your shin; don't extend left knee past your toes. Hold for a few 
seconds and squeeze your butt as you slowly return to standing position.
What Julia did: Three sets of 20 lunges, alternating sides
What you can do: Three sets of 10 lunges, alternating sides, adding five more every other 
workout to build up to Julia's level.

CARDIO
What Julia did: Jumped rope for two minutes
What you can do: Jump rope for two minutes too

BUST BUILDER
To look hot in tank tops and slinky summer dresses, work chest muscles with some flys. First, lie 
down on a bench or an exercise step. Hold dumbbells (6 pounds or lighter) directly above the 
middle of your chest, arms bent at a 90-degree angle and palms facing you. Keeping your elbows 
slightly bent, slowly open arms until they're parallel with the floor. Then slowly raise them back to 
starting position.
What Julia did: 20 repetitions
What you can do: 20 reps (come on, you can handle it!)

CARDIO
What Julia did: Hit the stationary bike for two minutes
What you can do: Bike or do jumping jacks for two minutes

BACKSHAPER
Sculpt back muscles with lat pull-downs so you'll look as sexy as Julia does in the flick in that 
back-Iaced bustier.
What Julia did: Hit the weight machine, using 30- to 50-pound plates, and pulled down in front 25 
times
What you can do: Hold a 10-pound weight in each hand, palms forward, arms straight overhead. 
Bend elbows so arms form right angles; upper arms are shoulder-height and parallel to floor. 
Return to starting position. Do 25 reps.

CARDIO
What Julia did: When Julia worked with Hanson, they played catch witl1 a 6-pound medicine ball 
for three to five minutes to get her heart rate up while working both biceps and triceps.
What you can do: Since you probably don't have a medicine ball around the house, run stairs for 
two minutes instead.

ARM DEFINER
To get to-die-for arms, work your biceps and triceps.
What Julia did: Using 5- to 7-pound dumbbells, she did 20 biceps curls (standing with arms at 
sides and with palms facing forward, she lifted weights to chest), followed by 20 triceps 
kickbacks (keeping arms by her sides, she bent one elbow and lifted the weight toward her 
chest, and then straightened her arm so it was extended behind her, then she repeated with 
other arm).
What you can do: Follow the same technique, but do 10ofeach exercise, adding five of each 
every other workout, building up to 20. Movement should be smooth; don't jerk weight up.

TONING!

Here are a few exercises that are used for toning purposes.

Hip & Outer Thigh Toners:
Lay on your left side with your legs straight out and toes pointed, so your body forms a straight 
line. Next, bend your left elbow and rest your upper body on your left forearm. Now, strech your 
right leg straight out in front of your body. Your left leg remains in its original position. Lift the 
right leg up and down slowly in front of you with your toes pointed. Lift the right leg 15 times. 
Complete a total of three repetitions of 15 lifts. Repeat entire process on the right side lifting 
the left leg. (do not lift any higher than 8-10 inches off the floor)

Inner Thigh Toners:
Start out on your left side, in the same position as mentioned in the Hip & Outer Thight Toners 
section. BUT, instead of stretching your right leg out in front of your body, cross your right leg 
over your left leg, placing your right foot flat on the floor. Your right knee should now be 
pointing straight up in the air. Now lift your left leg slowly to the height of your right knee and 
bring it down. Lift your left leg slowly, 15 times. Compleate a total of three repetitions of 15 lifts. 
Repeat entire process on the right side lifting your right leg.

Back of Thigh & Buttock:
WHile on the floor, position yourself on your hands and knees with your back straight. No arch. 
Extend your left leg up to the level of your buttock and slowly lower it down to the floor. Your leg 
should remain straight at all times with toes pointed. Do this to the count of 15. Compleate a total 
of three repetitions of 15. Repeat entire process using the right leg. (for added benefits, tighten 
or "squeeze" the muscles in your buttock when your leg is in the raised position.)

TEA!

Grape and lime iced green tea

You will need:
3 cups of chilled green tea (steep tea bags in hot water until desired taste, toss out tea bags and 
chill in the fridge)
3 cups of chilled white grape juice
9 tablespoons of freshly squeezed lime juice
Sweetener,to taste

Lime wedges or slices for garnish
Funky straws to sip from

Pour the green tea, white grape juice, and lime juice into a large pitcher and stir. Add sweetener 
if desired.
Pour the tea into glasses filled with ice. You can either float the wedges, use a sword to position 
them across the top of the glass, or place slices on the edge of the glass.

Enjoy your concoction!



Orange and Cinnamon Arabic Green Tea

You will need:

Green tea
Some orange peel
Cinnamon (powdered or natural)
Sweetener

Bring the water to boil,but do not over-boil the water,add the green tea,the orange peels,the 
cinnamon stick and some sweetener,let the tea infuse and then pour the tea into glasses.

Some thinspo from other sites.

TOP 5 EXERCISES.

1. Step Aerobics …
Calories Burnt: 800 cal/hr

This mainly targets your legs, hips and bum, which are often the areas that women 
most want to tone. Doing an hour a day, split into two half an hour sessions, will 
ensure that you see results within 2 weeks.

Another very similar exercise is bench presses, which go very well in sets with step 
aerobics. I found it really hard to do them to start with, so make sure you’re doing 
them right or you’ll see no results!

2. Bicycling …
Calories Burnt: 500 – 1000 cal/hr

Depending on how fast you go, this can be a real calorie burner. Riding outside is 
always enjoyable, but if you’re a little more time restricted, invest in a good quality 
exercise bike.

This is my favorite calorie burner, because it’s so easy to do.  How about riding 
while watching the TV? I find that cycling through Eastenders keeps me distracted, 
but working hard.



3. Swimming …
Calories Burnt: 800 cals/hr

Doing lengths up and down the pool for an hour will burn off 800 calories, and also 
tone almost all of your body. Stay motivated by giving yourself half an hour extra to 
make use of the Jacuzzi when you’ve finished!

4. Racquetball …
Calories Burnt: 800 cals/hr

The side to side running involved in this is a great cardio workout, and will also 
help to tone your thighs and legs. I also find this to be much more sociable, which 
keeps me working out for longer and stops me skiving my gym sessions!

5. Elliptical Burner …
Calories Burnt: 600 cals/hr

This is brilliant cardio, and also helps to build strong muscles, as well as toning the 
stomach. I personally find Elliptical Burner really boring, so I split my session into 
ten minute bursts and do them throughout the day, and I find that listening to some 
upbeat music really helps as well.


.................................................................................................................................................


Snacks Under 200 Calories
Enjoy these snacks under 200 calories between meals. Snacking is encouraged and 
will help you avoid excessive hunger and overeating at meal times.
Please keep in mind that these snacks should be included in your daily caloric 
allotment. Therefore, make sure you account for snacks by adjusting mealtime 
calories, if necessary.

Dairy or Dairy Alternative
8 oz nonfat fruited* or plain yogurt*
8 oz nonfat yogurt* with ½ cup mixed berries
8 oz nonfat yogurt* with 1 Tbsp slivered almonds, ground flax or wheat germ
4 oz nonfat or 1% fat cottage cheese with ½ cup canned fruit in own juice
4 oz nonfat or 1% fat cottage cheese on 1 slice whole grain bread or English muffin
½ cup frozen low-fat yogurt topped with ½ cup diced fruit of choice ½ cup nonfat 
pudding
1 oz soy cheese alternative or nonfat/2% fat cheese and 3-5 whole grain crackers
1 oz part-skim mozzarella string cheese and 1 medium apple
6 oz skim or reduced fat soymilk and 2 graham crackers
8 oz skim milk or reduced fat soymilk and 1 piece of fruit
*120 calories or less per 8 oz portion

Vegetables
(1) 8 oz can reduced sodium V8 juice and 3-6 whole wheat crackers
1 cup or more of raw vegetables of your choice
1 cup raw veggie of choice, dipped in 2 Tbsp reduced fat salad dressing
1 cup raw veggie of choice, dipped in ¼ cup hummus
1 Tbsp peanut butter spread over 2 celery stalks and topped with 2 Tbsp raisins
1 cup cooked vegetable with 1 ounce melted 2% fat cheese
2 slices diet whole wheat bread with 1 cup sliced raw or cooked veggies of choice and 
1 ounce nonfat cheese slice
Fruits
1 medium serving most fruits
½ cup fruit canned in own juice or light syrup
8 oz 100% fruit juice
6 oz skim milk, ¾ cup diced strawberry and banana, 1 Tbsp chocolate syrup and 1 cup 
ice blended to make a smoothie
1 Tbsp peanut butter spread over a medium apple
Nuts and seeds
2 Tbsp raw or dry roasted nut of choice (soy nuts, slivered almonds, walnuts, pecans) 
with 2 Tbsp raisins or dried cranberries
¼ cup raw or dry roasted nut of choice
¼ cup reduced fat trail mix
Dry Goods
3 peanut butter-filled wheat crackers with 6 ounces skim milk
1 packet plain oatmeal with 8 oz skim milk
1 ounce whole wheat or oat bran pretzels, lightly salted
1 Nature Valley crunchy granola bar
1 Nature Valley chewy trail mix bar
3 cups air-popped popcorn
1 ounce dry whole grain cereal
Meat
2 oz canned tuna or chicken on 3-6 whole grain crackers
2 oz smoked salmon with 1 Tbsp nonfat cream cheese on ½ whole wheat small bagel

Food for the New Year,

Black Swan; Best film for thinspo.

Some more thinspo. My stomach is so noisy!