Author Archives: Sabrina

Grilled Potatoes

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Guilt-free crispy grilled “fries” made right outside on the grill!

These fries turn out crispy and delicious without deep frying or heating up the kitchen and you can even grill your turkey burgers along side them.

Ingredients:

  • 2 (13 oz total) medium russet potatoes, washed
  • 2 tsp olive oil
  • sea salt and fresh cracked pepper

Directions:

Preheat
grill to medium-high heat.

Cut potatoes into 1/4-inch thick slices. I used a fancy crinkle knife with ridges but straight cuts are fine. Toss the potatoes with olive oil. Add salt, and pepper to your taste.

Reduce heat on the grill to medium and lay the potatoes slices straight onto the grill; close the lid. Cook until the potatoes are golden on one side, about 6 to 10 minutes, making sure they don’t burn and adjusting flame accordingly. Turn and cook until tender inside when pierced with a fork, but slightly crisp and golden brown on the outside. Remove from grill, and serve immediately.

Grilled Potatoes
www.skinnytaste.com
Servings: 2 • Size: 1 potato Calories: 172.4 • Fat: 4.8 g • Protein: 3.5 g • Carb: 29.3 g • Fiber: 3.1 g • Sugar: 1.8 g
Sodium: 11.1 mg  (without salt)

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Science Behind “The Biggest Loser” Diet

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This is an article that I found on a Registered Dietitian’s blog. Her name is Rebecca Scritchfield, a weight management expert on balanced, healthy living. I thought it was an interesting read. Enjoy!  

 

I’m hooked on “The Biggest Loser”. Maybe it’s because I get to watch lives being transformed and new behaviors shaped. Or maybe it’s because I feel gratified that these changes are a result of improvements in nutrition and exercise, areas in which I have expertise, rather than the promise of a fad diet, magic pills or surgery as a solution. But I was always so curious about what goes on behind the scenes. So you can imagine my excitement when I had the opportunity to learn from the registered dietitian and physician for the show at a recent conference.

First off, they both admitted upfront that one of the reasons the people lose so much weight consistently is because of their new environment. All the barriers that usually exist to behavior change (job/life stresses, family and friends, lack of time, lack of knowledge about what to do) have been removed. Their new job is to exercise, learn about good nutrition habits, and practice them. This is one of the keys to their success. They get enough time in the new environment that once they leave they have enough knowledge and motivation to keep it going… Essentially, they transform their lifestyle. That said, “Biggest Loser” success is within everyone’s reach. Read on to find out more!

Biggest Loser Diet

  • modified, low carbohydrate diet 45% of calories from carbohydrates (mostly fruits, vegetables and some whole grains), 30% of calories from protein, and 25% of calories from healthy fats or oils (seeds, nuts, avocado, olive oil)
  • no “white stuff”
  • whole foods, elemental ingredients
  • 4-3-2-1: daily 4 cups minimum of fruits and vegetables, 3 servings of healthy proteins (e.g. fish, skinless chicken breast, 93% lean ground turkey), 2 servings of whole grains, and 1 serving of healthy fat.
  • Aim for everyone to have 1 serving of fish daily.
  • There is room for 1 optional treat per day.
  • Cereals must have minimum 5 grams of fiber per serving and less than 5 grams of sugar per serving. This limits the cereals to certain oatmeals, bran cereals, or other high fiber cereals on the market.
  • Goal of 7 calories per pound of body weight for daily caloric intake. This is recalculated after significant weight loss.

Participants are provided with calorie counting resources and a food and exercise diary which they must maintain daily. This helps to raise awareness of past behaviors and develops an understanding for calorie balance through diet and exercise.

Their diets are analyzed daily by the show’s registered dietitian / nutritionist. The nutritionist reported a 70% adherence to the diet. The nutritionist also reported as a result of the diet contestents experience decreased risk for diabetes because the measure that is used to diagnose diabetes decreases from “at risk” to a healthy range.

Biggest Loser Exercise

  • Goal is 7 hours per week of exercise
  • Incorporate weight training, coaching, teamwork, and competition

Typical Week at the Ranch

  • Before getting started, participants undergo extensive medical tests, including a physical, stress test, DEXA (to measure accurately percent body fat and lean mass), and “Bod Pod” (to measure resting metabolic rate)
  • Participants also undergo psychological evaluation and the support network at home is briefed on the program so they know what to expect when the person returns home.
  • All participants get a full nutrition consult, including a week of food journals review. They discuss any GI symptoms they are having. They discuss eating schedules and cooking and shopping strategies.

Common Denominators

In 3 seasons, they found the contestants shared many characteristics, including:

  • no idea of the number of calories they need or what they actually consume
  • most skip breakfast and snacks and let a long time go between meals
  • most consume very little fruits and vegetables
  • most are not getting enough protein, and what they do get is high in saturated fat
  • most get very little whole grains
  • most have too much “white stuff” (sugar, refined flour)
  • little planning of meals, mostly on-the-go eating and dining out
  • most are meeting their daily caloric needs through beverages alone (e.g. caloric sodas, juices and fruit punch)
  • many consume very little water
  • nearly all reported limited to no exercise
  • nearly all prioritize everything and everyone else in their life ahead of their own health

I found the common denominators particularly insightful. It is easy to see why they are struggling with their weight when you look at behaviors they have in common. The goal of the Biggest Loser is to restructure that lifestyle and get them on the path to better health and wellness.

Source: http://rebeccascritchfield.wordpress.com/2007/10/15/science-behind-the-biggest-loser-diet/

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Blueberry and Chicken Salad

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Ingredients

  • 2 cups fresh or frozen blueberries, divided
  • ¾ cup low-fat lemon yogurt
  • 3 tablespoons reduced-calorie mayonnaise
  • 1 teaspoon salt
  • 2 cups cubed cooked chicken breasts
  • ½ cup sliced green onions (scallions)
  • ¾ cup diagonally sliced celery

Instructions

  1. Reserve a few blueberries for garnish
  2. In a medium-sized bowl, combine yogurt, mayonnaise and salt
  3. Add the remaining blueberries, chicken, green onions, celery and bell pepper
  4. Mix gently
  5. Cover and refrigerate to let flavors blend, at least 30 minutes
  6. Serve over endive or other greens garnished with reserved blueberries and lemon slices, if desired

Let the grocery store do the cooking. Pick up a rotisserie chicken and take advantage of the berry season. This is a great choice for a quick and healthy summer lunch. You can make it ahead and enjoy all work-week. Add in more nutrition with spinach or arugula, and also add a whole wheat wrap or pita. Enjoy!

Source: http://rebeccascritchfield.wordpress.com/page/3/

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Get Clear About Why You Want to Lose Weight

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So often in the business world or in general goal setting, you hear people talk about getting clear about what you want. You can’t really reach a goal until you know what that goal is. Plus, if you don’t have a goal or destination, how will you know when you get there? Well, the same can be said of why you want to lose weight. Is your reason strong enough? Are you clear about your why?

Anyone who wants to lose weight will have a reason behind it. It could be for physical reasons; so it’ll be easier to move around. It could be for vanity reasons; so you’ll look better in your clothes. Or it could be for health reasons. Whatever the reason you want to lose weight, you need to get clear about it. You need to instill those thoughts into your daily thinking. Get passionate about it. If you don’t keep it at the forefront of your mind, it’s likely you’ll just forget about it. If you don’t have some passion and determination behind your goals, it’s likely you will give up before you reach them.

Here are some questions to ask yourself for determining a strong why:

What will it feel like if you reach your goal?
What will it feel like if you give up?
Which feeling do you like better?

Will reaching this goal make you feel better mentally and physically?
Do you have big plans for when you reach this goal? If not, start making big plans so you have an added bonus when you reach your weight loss goal.

Will losing weight help you live longer?
Will it help control some medical condition?
If you don’t lose weight how low will your quality of life be? And how much shorter will your life span be?
Isn’t feeling better and extending your life worth your efforts?

How will it feel when you fit in your smaller jeans and shirts?
How will you feel if you don’t get back into smaller clothes?
Which of those feelings do you like better?

Remember, no matter what goal you want to achieve in life, whether it’s with weight loss or some other goal, it’s well worth getting a strong why and a strong determination to reach it. Get a support group if you need to. Give yourself daily pep-talks. Write down your why and post it all over your house.

Get behind your reason why, remind yourself of it several times each day and you’ll see results quicker.

Source: www.inspirationforweightloss.com

To Happy, Healthy Living!
InCharge Fitness Team

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Sweet Chicken Kabobs

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Grilling is one of the many things we look forward to in the summer. Here is a recipe we would like to share with you. This might be the perfect item to grill for your Summer BBQ or Father’s Day meal. Let us know what you think!

What You Need:
- 1 lb. boneless skinless chicken breasts, cut into 1-1/2-inch pieces
- 2 cups fresh pineapple chunks (1-1/2 inch)
- 1 each red and green pepper, cut into 1-1/2-inch pieces
- 1/2 cup KRAFT Original Barbecue Sauce
- 3 Tbsp. frozen orange juice concentrate, thawed

Make It:
HEAT grill to medium-high heat.

THREAD chicken alternately with pineapple and peppers onto 8 long wooden skewers, using 2 skewers placed side-by-side for each kabob.

MIX barbecue sauce and juice concentrate; brush half evenly onto kabobs.

GRILL 8 to 10 min. or until chicken is done, turning and brushing occasionally with remaining sauce.

ENJOY!

Source: www.loveoursimplelife.blogspot.com

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50 Tips for Changing Mindset

  |  in Blog, General, Motivational Tips, Nutrition TipsNo Comments

You know there is no magic way to shed pounds or become fit. The only way to get there is through hard work and eating right. Yet you can give yourself a leg up in the process by changing how you think about food, weight loss and eating healthy. By changing how you think, you’ll also change how you act and hopefully impact your health for the better.

Meditation can play a key role in helping you overcome food issues and create the body you want to have now. Awareness, consciousness, focus and concentration developed through yoga practice and meditation will help you to embody these key points.

Here are 50 tips to help you learn some tricks to get your mind ripe and ready for weight loss.

General
These general tips will help you learn to adapt your thoughts to healthy weight loss.

1. Be patient. Losing weight in any kind of healthy way is going to take time. Give yourself a break and relax, and the weight will come off.

2. Don’t stress. Stressing about weight loss will likely only make it harder to lose.

3. Be realistic. Setting unrealistic goals for your weight loss isn’t healthy for your body or mind. Get your mind set on more realistic accomplishments and you’ll be happier and healthier.

4. Create a routine. Success with any weight loss program requires creating a routine and sticking to it in what you eat, when you work out and how you think about your progress.

5. Listen to your body. It will tell you when you aren’t eating enough, you’re eating too much, or you’re pushing yourself too hard.

6. Use your imagination. Our imaginations are powerful things and you can use yours to picture your body and your life the way you really want it to be.

7. Take it slow. You cannot expect to change your mindset or your body overnight. Take the process slow and steady for the best results.

8. Be honest with yourself. Being honest might be more difficult or more painful, but you cannot move forward in changing your body or how you think about it without facing some hard truths about yourself.

9. Find out what you truly want. The reality is that you might not be ready to lose weight or commit yourself to the work that it takes. Find out what you truly want in your life. Knowing that you really, really want to lose weight can be a huge factor in motivating you.

Mindset
Learn how to change your mindset with these tips.

10. Always be accountable. There is no one else who is responsible for you losing weight. You have to be accountable for what you eat and how often you work out.

11. Break the cycle of excuses. We all make excuses to try to justify our behavior, but these kinds of excuses aren’t doing you any favors when it comes to weight loss. Force yourself to accept your failures and work to improve them.

12. Deal with your emotions. For many people, food is an emotional thing and a coping mechanism for other things that aren’t right in their lives. If you want to change your mindset about your body, you’ll first have to deal with these powerful emotions.

13. Make the decision to be thinner. Sometimes all it takes is a firm resolution to make a change in your life. If you want to lose weight, make the choice to do so and let your actions follow suit.

14. Take responsibility. No one is forcing food down your throat or keeping you from the gym. Once you realize that and can take responsibility for your own actions regarding your health and fitness, you’ll be one step closer to meeting your goals.

15. Think clearly. Weight loss, body image and personal health can be emotionally charged issues. When you think about these things it it important to separate them as best you can from your emotions and make logical, thoughtful decisions about what is best. For instance, our emotions might tell us we need a piece of cake after a hard day, but our logical thinking would tell us it will only make you feel worse about yourself.

16. Change your programming. Many of us have programmed our brains to think we are fat, unhealthy and will never look or feel like we want to. Thinking this way is often a self-fulfilling prophecy, but by changing your mental programming, you’ll change what you’re capable of in weight loss.

17. Stay positive. There is no upside to negative thinking when it comes to losing weight. Staying positive will help you feel better about yourself, keep you motivated and reduce stress — all of which will help you lose more weight.

18. Train your mind to think in your best interest. If you want to lose weight, focus on replacing your unhealthy thoughts with healthy ones. After a while, you will think less unhealthy thoughts and be a step ahead in reaching your goals.

Motivation
Give your mind some motivation with these ideas.

19. Pick out a motivational photograph. Whether you want to look more like you did 20 years ago or have the physique of someone else you admire, choose a photograph you can look at when you’re struggling to help keep yourself motivated.

20. Set smaller daily goals. While your larger goals are important, focusing on smaller, individual goals will give you more of a sense of accomplishment and change your mindset on a daily basis.

21. Use support from friends. There are few things that can change how you feel about yourself and your progress like motivation from friends around you.

22. Reward yourself. When you’ve worked really hard for something it’s only fair to reward yourself. Give yourself an indulgence, though not a food-related one, that you’ve really been wanting.

23. Tell yourself you can do it. Change your mindset about weight loss by constantly reminding yourself that no matter how hard it is that you can and will do it.

24. Never stop thinking about your goals. Keeping your goals in mind throughout the day will help motivate you and keep you on the right track.

25. Surround yourself with good role models. You won’t do yourself any favors when you’re trying to lose weight if you surround yourself with people who practice bad habits and influence you to do so as well. Spend time with friends who motivate you to be healthy instead.

26. Have a mantra. Finding your own personal weight loss mantra can be a great way to help keep yourself positive and focused on your goals.

27. Look at the bright side. Setbacks don’t have to ruin your motivation for weight loss. Instead, think of them as a chance to work harder and prove your commitment to your goals.

28. Create a map to your health and happiness. Spending some time laying out your goals, collecting photos that motivate you, and planning out your steps along the way can help make process easier, more real and something you’re more motivated to do every day.

Food
Change your relationship with food by changing your thoughts using this advice.

29. Think yourself out of bad habits. Bad habits with food don’t have to take down your weight loss goals. Instead, use the power of your mind to fight these bad habits. It will take some doing but you can overcome them.

30. Look at food differently. Food isn’t your enemy or your friend — it’s neutral. Learn to look at food as a source of nourishment rather than a reward or a way to deal with emotions.

31. Picture what food is doing for your body. When you look at what you’re eating, picture what that food can do for your body and how the nutrients will help you feel.

32. Allow yourself to eat when you’re hungry. Losing weight should never mean starving yourself. Listen to your body and feed yourself when your body tells you it’s hungry. Just make sure it’s actually hunger and not boredom or thirst you’re giving into. Likewise, stop eating when you are full.

33. Eat foods you crave. You can have foods you crave while you’re trying to lose weight if you can do so in moderation. Keeping things totally off limits could cause you to binge.

34. Be conscious. Always be aware of what you’re eating. Eating mindlessly while watching TV can lead to a lot of unwanted and unneeded calories.

Self-Image
How you see yourself can make a big impact in how much weight you lose. Try these solutions to feel good about yourself no matter how much you weigh.

35. Change how you think about your body. If you think you are a fat person, you’ll likely stay that way. Train your mind to see yourself as attractive at any weight and you’ll see more weight loss progress.

36. Get control over your thoughts. When your thoughts are out of control it’s easy to think cruel things about yourself and put yourself down. When you start to feel your thoughts heading in that direction, take the wheel and steer them somewhere positive.

37. Stop looking at the numbers. Weight isn’t everything when it comes to health. Some people look super skinny and feel healthy at one weight while another person might be totally different. We all have our own comfort zone, so listen to your body, not the scale.

38. Focus on how you feel. You might not have met your goal weight yet, but focusing on changes in how you feel can help keep you motivated and feeling good about yourself.

39. Stop berating yourself. Negative thoughts aren’t going to help you lose weight. If you have a misstep or aren’t progressing as fast as you’d like, never berate yourself. Simply get up the next day and start again from a positive standpoint.

40. Fill yourself with love. If you want to get the most out of your weight loss journey, make part of the process learning to truly love yourself. No one is perfect so get a handle on accepting and appreciating your faults.

41. Take pride in your appearance.It doesn’t matter how much you weigh, you can look good and feel good about yourself. Shower, put on a fragrance, style your hair, and wear your favorite clothes. It will change how you see yourself and how others see you as well.

Meditation
Learn how to turn your meditation practice into a reflection on your personal weight loss goals with these tips.

42. Imagine yourself eating like you should be. The more you imagine it, the more likely it will become reality.

43. Picture yourself thin. If you believe that you can and will be thin, then you give yourself the motivation and drive to actually make it happen.

44. Think about activities you’ll do when you’re thin. If you’re too overweight to do things you love right now, picture yourself doing those things as the new, thinner you.

45. Relax. You can’t take control over your thoughts and your mind if you’re stressed out and distracted. Simply relax and let go the problems of the day.

46. Picture yourself wearing something you’ve always wanted to wear. A big reason many people want to lose weight is to fit into the clothes and style that they love and admire. Get a mental picture of how you’ll look sporting something you’ve always wanted to wear to give you some motivation.

47. Imagine that you love to exercise. Rely on the power of imagination to help give yourself the initiative you need to get fit and in shape.

48. Don’t let negative thoughts interfere. It’s easy to think negative thoughts about yourself when you’re tackling a big and difficult obstacle like losing weight, but you have to make sure to keep these kinds of thoughts out during your meditation. Replace them with happy, supportive ones instead.

49. Kick all unhealthy habits and foods out of visualization. Don’t let your mental fantasies include unhealthy foods and behaviors. You might really crave them but the purpose is to retrain your mind to let them go.

50. Breathe deeply and calm yourself. Once you’re calm, relaxed, and in control of your mind and body, you’ll be able to start thinking clearly about who and where you want to be.

Source: www.totallyzen.com

To Happy, Healthy Living -
InCharge Fitness Team

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  |  in Blog, General, Motivational TipsNo Comments

Be the one that changes, not the one that watches.

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Feeling Full on Fewer Calories

  |  in Blog, General, Nutrition TipsNo Comments

One of the biggest obstacles you’ll encounter while cutting back on calories is feeling full throughout the day. Hunger will sneak up on you when you least expect it, and it’s best to be prepared to avoid overeating when you’re trying to lose weight. A few simple strategies can help you feel full throughout the day while on a reduced-calorie diet.

Fill Up on Fiber
Fiber is going to be your best asset to feeling full throughout the day. Fiber is a component of fruits, vegetables, legumes and whole-grain foods. Your body can’t fully digest fiber but fiber will bulk up your meals and make you feel fuller for longer. Foods high in fiber also take longer to chew, slowing down your eating and allowing your brain to really gauge how full you are, which prevents overeating. To avoid bloating, gas and constipation, be sure to increase your fiber intake slowly and drink plenty of fluids.

Hydrate with H2O
Staying hydrated while reducing portion sizes can aid in weight loss. Drinking water, especially before meals, will fill your stomach, making you feel full and reducing the likelihood that you will overeat. Additionally, people can mistake thirst for hunger, causing them to eat when they aren’t truly hungry. This could sabotage weight-loss efforts. Carry a reusable water bottle and sip throughout the day, refilling often.

Pack Your Plate with Produce
Because fruits and vegetables contain large amounts of water but provide minimal calories, you can eat a large volume of these foods without going over your calorie budget. Cutting portions can be difficult, but you can eat large amounts of non-starchy vegetables to fill your stomach, which probably became accustomed to larger portions in the past. Produce is also packed with fiber, a weight-loss ally.


Pile on the Protein

Protein takes a long time to digest and metabolize and also burns more calories in the process. Studies have also shown that protein may satisfy your hunger better than carbohydrates or fats. Feeling satisfied throughout the day is vital for sticking to a reduced-calorie diet. To maximize protein’s fat-busting potential, be sure to consume a good dose of protein for breakfast.

It’s also essential to consume enough protein while you’re dropping pounds in order to stave off muscle loss. Up your protein intake so that your body can use the amino acids to build and maintain lean muscle mass.

Burst Your Own Bubble
It may sound silly, but research has shown that chewing gum can control your cravings and help you handle hunger, which may help you lose weight. In several studies, chewing gum helped participants resist fattening snacks, satisfy their cravings and reduce total daily caloric intake by around 40 calories. Chewing gum can be especially helpful if you chew a piece of sugar-free gum instead of a high-calorie dessert or snack.


Exercise for Thinner Thighs

Research has revealed that aerobic exercise has the ability to suppress appetite-stimulating hormones. Additionally, we know that exercise burns calories and builds lean muscle, which torches calories even while your body is at rest.

Source: www.fitday.com

We hope these tips were helpful!

To Happy, Healthy Living!
The InCharge Fitness Team

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Chopped Chicken Salad

  |  in Blog, General, Healthy Recipes, UncategorizedNo Comments

Some fast-food salads are calorie monsters, but this tasty, make-at-home version is light and healthy.

Ingredients: 
- 3 Tbsp red wine vinegar
- 2 Tbsp extra virgin olive oil
- 2 tsp Dijon mustard
- 8 c spring mix with herbs (about 8 oz)
- 4 lg hard boiled eggs, peeled and quartered
- 1 small cucumber, sliced
- 1 1/2 cup chopped rotisserie chicken (about 8 oz)
- 1/3 cup chopped red onion

1. Whisk together vinegar, oil, mustard, and 1/4 tsp each salt and pepper in serving bowl.

2. Add remaining ingredients and toss gently to combine.

3. Serve salad in bowls and enjoy!

Servings: 4
Nutrition (per serving): 276 calories, 24 g protein, 6 g carb, 2 g fiber, 16.5 g fat, 3.5 g sat fat, 333 mg sodium.

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Walking FAQ’s

  |  in Blog, Exercises, GeneralNo Comments

Now that we are near some nice weather in Northern MN, we can all get moving outdoors. Many of our members have told us that they look foward to being able to go for nice long walks with a family member or friend. Here are some FAQ’s when it comes to walking.

How can I determine how fast I’m walking?
The easiest way to gauge your speed is to count the number of steps you take per minute. Experts us this number to calculate pace, based on average stride length of 2 1/2 feet. (Your stride length is the distance from your heel of one foot to the heel of the other foot when you take a normal step.) To make it easier, we’ve done the math for you.

 

 

70 steps per minute – 30 minutes per mile, 2 miles per hour
105 steps per minute – 20 minutes per mile, 3 miles per hour
140 step per minute – 15 minutes per mile, 4 miles per hour

If you pay atention to your steps, after a while you’ll be able to estimate your pace fairly accurately without bothering to count. You’ll just know what a 20- or a 15- minute mile feels like.

How many calories do I burn by walking a mile?
An average 150-pound person burns between 80 and 100 calories per mile. But that number changes depending on many factors – height, weight, fitness level, terrain, clothing, and temperature.

If your goal is to lose weight, forget about the numbers and focus on developing a healthy eating plan, incorporating as much physical activity into your daily routine as possible, and walking for at least 30 minutes per day.

How can I evaluate my fitness level as a walker?
James Rippe, MD, founder of the Rippe Lifestyle Institute in Celebration, FL, and a professor of biomedical sciences at the University of Central Florida, has developed the following formula to help walkers assess their fitness by age. Walk 1 mile as quickly as you can, then compare your time:

Under 30 – If you can walk 1 mile in 13 minutes or less, you’re in great shape!
30 to 39 – A 14-minute mile means you’re in good cardiovascular health.
40 to 59 – A 14- to 15-minute mile means you’re in peak condition.
60 to 69 – Doing a 15-minute mile is an excellent pace.
70+ – If you can walk 1 mile in about 18 minutes, you’re very fit.

If you exceed the ideal time for your age group 3 to 6 minutes (or more), you’re not in the best shape aerobically. But don’t worry, just keep walking. Exercising consistenly can lower your time.

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