Tips for Eating Out

Its Friday and I'm sure your weekend is packed with picnics, graduation parties, birthday parties or dinner at a restaurant. As I'm writing this sentence my blood pressure is already starting to rise because I know that all of these things are filled with high fat, sugary, and hard to resist temptations. The last picnic I went to the menu consisted of pigs in a blanket, roast beef, stuffed chicken breasts, mashed potatoes, salad, and fruit salad. Oh, and need I forget the beer, liquor, pop, cookies and cake! So needless to say there was not much for me to choose from. I did my best to keep it clean. People kept giving me weird stares and offering me cake and cookies. I politely declined and drank my water and ate my fruit. When I got home I prepared myself a healthy snack.

To keep from having to stress every time you go out in public to a restaurant or an event here are some tips fromTosca Reno's Stripped book to keep your blood pressure in check!

Planning is best, when you are out you always need a game plan. You should avoid eating out as much as possible because once you enter a restaurant you surrender control over what is in your food.

1. Develop an "I don't have to eat it all!" Mindset. Make up your mind before you go that you don't have to get the most bang for your buck by cleaning your plate. KEEP YOUR GOAL IN MIND.

2. Satisfy hunger only-Don't Gorge. Eat for the purpose of satisfying your hunger, but no more.

3. Start small and green. Start your meal with a salad, without dressing. Use a spritz of lemon or some balsamic vinegar.

4. Broth is best. When there is no salad option have a broth based soup.

5. NO BREAD PLEASE! Remember this is not helping you achieve your 10 pound weight loss goal.

6. Clean Cooking techniques rock! Look for entree options featuring steamed or raw veggies and grilled, baked or roasted meats or fish. If they aren't listed, ask the server to prepare it that way. Oh and don't always trust the low fat or fat free symbols.

7. Portion control is in. Have a good look at your plate when it arrives. Ask for a doggie bag and split your meal in half.

8. Fletcherize. The practice of chewing each mouthful a min of 25 times. It gives your body a chance to recognize when you are becoming full. (This is very hard to do when you are with kids, because you never know when they have had enough and you will have to leave your meal behind to take the kids out).

9. Zero Tolerance. You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.

10. Stop before the end. Think of your plan to shed those pounds, if you can't resist something sweet ask for a dish of fresh fruit and leave it at that!

If you doubt your ability to resist restaurant offerings then pre-eat! Then when you go to a restaurant or social event you don't have to worry about what's on the menu and you can focus on socializing.

If you can't resist the dessert table then pack a few clean cookies in a Ziploc bag and pull them out with your coffee while everyone else is eating their sugar laden cookies and cake. If you have to go through a drive through, familiarize yourself with the menu. Never super size and make smart food choices by ordering grilled chicken and a side salad. Cut up the chicken and place on salad and go with olive and vinegar dressing or, low fat balsamic.


One of the most difficult things to manage while following a healthy lifestyle is your social life. So surround yourself with family and friends that support what you are doing and are not sabotaging your efforts. Instead of going out drinking or to a restaurant here are some alternatives.

Meet a friend at the gym, or plan to have a set workout time where you "Push Play" together! Check in on each other!

Have a Clean Eating Ladies Night at home with healthy clean snacks and drinks! You may teach your friends a thing or two!!

Batters up- organize a kickball or softball game in your neighborhood or with the kids.

Volunteer together at a local charity.

Meet at the park for a walk or bike ride

Try a new fitness class with friends, something you'd be to shy to try otherwise! Ariel Yoga, Boxing, or some Adventure Ropes courses!

Eating clean and creating a healthy lifestyle doesn't have to mean that you are becoming a boring person. There is so much more to experience than food and drinks! Live outside the box and you will have people wondering what you are doing because your energy and personality are on fire!!!

Zucchini Chicken Parmesan - Crock Pot

Ingredients

1.5 lbs (about 4) chicken breasts cut into cubes

1 Small Onion, Diced

1 Large Zucchini, Diced

1 Green Pepper, Diced

1 Tsp Garlic, Minced (or 1/2 tsp garlic

powder)

1/2 Tsp Onion Powder

1/4 Tsp salt (or to taste)

1 Tbs Italian seasoning

1.5 C Pasta or Pizza Sauce (or tomato sauce)

1 C Low Fat Shredded Cheese

Instructions

~ Spray your slow cooker with non-stick spray. Combine all ingredients but shredded cheese and stir to combine.

~ Cover and cook on high for about 3-4 hours or low for about 6-8, or until chicken is cooked through. In the last 30 minutes of cooking, add cheese and cook until it's melted.

~ Serve over pasta, quinoa or brown rice sprinkled with Parmesan cheese, if desired.

**For the 21 Day Fix

~ Measure out the chicken for your Red. 

~ Zucchini for your Green

~ Any added rice or quinoa for your Yellow.

~ If you use cheese, measure for your Blue!

If you are interested in learning more about clean eating- or even about an upcoming Challenge Group, apply below and I'll reach out with more information!

Hope you enjoy this recipe, comment below with questions!

Classic Crock Pot Chilli (21 DF Approved)

Classic Crockpot Chili -- 21 Day Fix Approved!


Ingredients:

1 lb. lean organic ground beef
1 tablespoon minced fresh garlic
1 large red bell pepper, seeded and diced
1 large green bell pepper, seeded and diced
2 tablespoons chili powder
2 teaspoons cumin
1 (28 ounce) can crushed tomatoes
1 (15 ounce) can red kidney beans (rinsed and drained)
1 sweet onion, chopped
1/4 cup canned diced chilies or 1 fresh jalapeno pepper, seeded and finely chopped
2 tablespoons tomato paste
1/2 cup-1 cup water (optional)

Directions:

1. Cook the ground beef and garlic in a nonstick skillet breaking apart the meat with a spoon until well browned; drain off any fat then return to skillet.
2. Add in the bell peppers; cook until softened (about 5 minutes).
3. Add in the chili powder and cumin and stir to coat.
4. In the slow cooker, mix together tomatoes, beans, sweet onion, chilies and tomato paste, then stir in the beef mixture.
5. Cover and cook on HIGH until flavors are blended (about 4-5 hours). If your chili looks too thin at the end, feel free to add some water to thick it out a bit.

(Source: adapted from Food.com)


21 Day Fixers, this recipe has 6 servings. Each serving = 1 red, 1 green, 1 yellow, and 1 purple

Cauliflower Bread Sticks

To-die-for mock breadsticks made with cauliflower that are low in calories, carbs and fat. I found this AMAZING recipe on-line, tried it for Super Bowl an Boom- its a favorite!Phenomenal low carb alternative to traditional cheesy breadsticks. These cauliflower breadsticks are full of flavor, cheesy and easy. And you can pick them up by hand!  My kids loved them and its hard to believe they come out so well.  Might take you a round to get the hang of it- one tip is to be sure you don't press the mix too thin.  You wan them on the thicker side when you bake!

Ingredients
1 head cauliflower, large (7" - 8" wide)
1/4 cup egg whites
1/2 cup + 3/4 cup (for topping) Mozzarella/Tex Mex cheese, shredded
1 tsp Italian herb seasoning or any dried herbs like rosemary, basil, parsley
1/4 tsp freshly ground black pepper
Pinch of salt
Marinara sauce for dipping

Start with a large head of cauliflower, 7″ – 8″ wide. If you are serving 2 or more people, I recommend do double the recipe. These breadsticks are so good and guilt free, they disappear fast. Chop the cauliflower and process in a food processor until “rice” texture. Do not make a cauliflower mash. Alternatively, if you do not own a food processor, you could chop it really fine or even grate using simple boxed grater.

Place cauliflower in any oven proof baking dish and bake for 20 minutes at 375 degrees F. Alternatively, you could microwave or steam it. The idea is to cook the cauliflower, so it releases the moisture and we squeeze it out.

Line a bowl with a linen kitchen/tea towel. I used cheap tea towels from a Dollar store. They are called something like glass tea towels and are kind of linen mesh. Much better than cheesecloth as they do not rip and are widely available. You probably have some on hand. 

Then you grab the towel by the corners, holding with one hand just below the corners, and start squeezing the liquid out with another hand. The process will take about 3 – 5 minutes and you should squeeze about 1 cup of liquid. Use a measuring cup as a point of reference. If the liquid is hot, let the cauliflower mash cool down a bit and proceed again.

Here you can see, from right to left: cauliflower “ball” before squeezing, after squeezing and liquid squeezed out.

Open the towel and voila: you got yourself some pretty dry cauliflower. Add seasonings to it as per the recipe. I used egg whites instead of an egg and it worked! Any cheese works. Full or low fat, Mozzarella or Tex Mex or even Parmesan. Use grated or shredded cheese and when measuring do not pack.

After you make the “dough”, transfer it onto any baking sheet lined with parchment paper. The “dough” won’t be sticky and that’s OK. Egg whites and cheese will act as a binder during the baking process.

No need to spray the parchment paper with cooking spray either. The breadsticks won’t stick. More than that, the parchment paper underneath the breadsticks will be moist after baking. And that’s OK too. It doesn’t mean the breadsticks will fall apart. No. The moisture releases during the baking process therefore no need for cooking spray. I was asked before if pizza stone would work and I don’t know as I don’t own one. No idea how to use it.

Form a rectangle, using your hands, approximately 9″ x 7″ in size and 1/4″ thick. Press the “dough” a bit to make it stay together and use spatula to make the edges straight. Do not worry, the egg whites and cheese will bind everything together during the baking process. It won’t fall apart.

And bake. All ovens vary. I own simple electric oven and it took the breadsticks 18 minutes. Just watch it => when you see the “dough” becoming golden brown on top, it’s time to take it out. Then you top the breadsticks with cheese and bake for another 5 minutes until the cheese melts and broil for nice golden brown crust.

Remove the breadsticks from the oven and transfer to a cutting board, holding by the ends of parchment paper. Let the breadsticks cool down for 5 minutes before cutting, if you can. I waited with the first batch and the breadsticks were easy to cut. With the second one I didn’t and it was a bit of a mess. Use serrated/bread knife to cut into 12 breadsticks.

We served ours with marinara sauce- up to you what sides you choose to serve them with!

Another idea is to make these cauliflower breadsticks even lighter in fat by skipping the cheese topping. And that’s what I did with my second batch. Below I have included 2 nutritional information

These cauliflower breadsticks turned out delicious!!! Full of flavor and cheesy. They hit the spot and satisfy the craving without wrecking your daily macros/nutrition. You can have 5 – 6 of these and still have consumed very little calories, fat and carbs. Enjoy!Nutritional Information (no Cheese)Servings 12; Amount Per Serving - 1 Breadstick; Calories: 33.3; Fat:0.9; Cholesterol: 2.5 mg; Sodium 48.4; Total Carbs: 3.8 g; Protein 3.1 g. Nutritional Information (With Cheese) Servings 12; Amount Per Serving - 1 Breadstick; Calories: 53; Fat:2.2; Cholesterol: 6.2 mg; Sodium 107.6; Total Carbs: 3.8 g; Protein 4.9 g. 
Originally posted on iFoodReal.com

Buffalo Chicken Tenders

I was lucky enough to come across this recipe while I was cleaning up my nutrition! They were a MAJOR score for the entire family!!

Seriously, these tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they’re only 158 calories per serving!! The blue cheese sauce is darn amazing too!! Feels like cheating!

Total Time: 50 min.a
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
4 Tbsp. hot pepper sauce (like Frank’s®), divided use
2 Tbsp. white vinegar
1 tsp. garlic powder
1 tsp. paprika
1 dash cayenne pepper (to taste; optional)
1 lb. raw chicken tenders
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese
4 medium celery stalks, cut into sticks

Preparation:
1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.
2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes.
3. Preheat oven to 375° F.
4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.
5. Combine yogurt and cheese in a small bowl; mix well. Set aside.
6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.
7. Serve chicken with dip and celery.

Originally posted by One Fit Fighter

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Progress Not Perfection - It Takes TIME!

My story is no different than many of yours.  I wanted to make a change in my health and I set out to do just that.  The hardest lesson I have had to learn over the years is trying a program only to have it seeming stall out even backslide even though I felt as though I put EVERYTHING into it.

10 Month Results

My FIRST instinct... GIVE UP. Yes, its absolutely true.  So easy to want to throw in the towel because my results were not coming quickly enough or I didn't SEE a big enough change after just one week! I honestly laugh at that now that I know it takes well over a week to see real, substantial changes.  It takes LONGER than that to create a habit so I just needed to give these programs the time they needed to see results.  

Everyone sees a before and after and they want the after, they want to know the "secret" to achieving a transformation. But I have to tell you that there really is no secret! 

#1. Learning a different way to eat and workout that will fit into your life; and

#2. Being consistent. 

For me the "consistent" part was the hardest until I got involved in challenge groups a little over a year and a half ago.  The reason they worked for me is that it held me accountable to a group for my workouts and nutrition.  But it also provided a POSITIVE framework and support I was lacking before! We all, literally, struggle together. 

Have you ever tried something new and everyone you thought would be supportive isn't? It happens, sometimes not from their desire for you to fail but lack of understanding.  

This team mentality as well as my fitness and nutrition programs have kept me going because its MY blue print for success. What workout to do, what to eat, how to fit this into my life.  I learned it all in Challenge Groups. 

As a busy working mom with 2 school age kids, horses, dogs, you name it.  I have little time to drive to a gym to get a workout in.  I do however, have time to either push play on my DVD or stream my On Demand workout for 30 minutes a day.  I'm just not in a place where group exercise classes work out for me right now.  But I missed the SOCIAL aspect of my gym.  My Challenge Group provided that part too.  I made amazing friends in my group that are still my friends today!

There are days that I would likely skip my workout, or maybe I was out and forgot to pack my food so I might cheat. Having the messages from the group or even just that point of contact, reminded me of my goal. Even when I had a rough weekend that didn't go as planned, I was more likely to pick back up the next day because of my Challenge Group.

So if you take anything away from this post- real results take time but it is possible to get them.

If you are pressed for time and want to try a different program that may help you start, get on track or even back on track- apply below and I'd love to help you learn more about my upcoming groups.  

You can do this, its a process but it's one you can achieve.  No giving up.  You are worth it!

Fill out my online form.

Overnight Oats (Kid Approved)

Ahhhh tried this one and WOW! Score!

I was inspired at the grocery store!! My baby girl loves oatmeal and yogurt! She will eat a whole oatmeal raw! So I'm thinking this is going to be a nice combination!! I was inspired at the grocery store tonight!! 

🔷1/2 C Oatmeal

🔷1 TBSP Chia Seeds

🔷1/2 C Yogurt (I used low fat organic)

🔷1 TBSP Honey or Agave Syrup

🔷1 TSP Pure Vanilla Extract

🔷1/2 C - 3/4 C Unsweetened Almond Milk

🔷Stevia to taste.

1. Combine all ingredients in a jar.  Close the jar and shame until well combined.

2. Place in the refrigerator overnight and add more milk in the morning if you would like a thinner consistency.

3. Top with fruit, granola, cinnamon….. use your imagination!

This was a total WINNER recipe! Fast and DELISH in the morning! The kids loved it! You may want to start with 1/2 C Almond Milk and add more in the morning for a thinner consistency.  My kids loved this! Almost as much fun to make as eat!

Clean Hearty Beef and Butternut Squash Stew

Makes 6 servings, approximately 1 1/4 C each.
1 Tsp. Olive Oil
1 1/2 lbs. raw lean beef stew meat, boneless cut into 2" cubes
1 Medium onion, chopped
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
4 cloves garlic, crushed
2 medium tomatoes, chopped
1 cup low-sodium organic beef broth
1 bay leaf
1 tsp. sea salt or Himalayan salt 
1 tsp. ground black pepper
2 cups cubed butternut squash
1/4 cup chopped fresh flat leaf parsley

Heat oil in a large saucepan over medium-high heat. add beef, cook stirring frequently for 4-5 minutes or until beef is brown. 

Add onion and bell peppers; cook, stirring frequently for 4-5 minutes or until onion is translucent. Add garlic, cook, stirring frequently for 1 minute. 

Add tomatoes, broth , bay leave, salt and pepper.  Bring to a boil. Reduce heat to medium-low, cook covered for 40 minute. 

Add squash; cook, stirring occasionally for 8-12 minute or until sauce has thickened and beef is fork tender.

Remove bay leaf, serve topped with parsley.

**I found this to be a very satisfying dish. Its also 21 Day Fix Approved and breaks out to:
1 Green
1 Red
Per serving! 




If you aren't into spicy dishes cut back on the pepper by 1/2.  Enjoy!

Mancakes- Clean Pancakes

This recipe is not only amazingly SIMPLE. But it is delish and FILLING! Which gives reason for why they are names "Mancakes". 

Fix Approved: 1 Yellow, 1 Red, 1 Purple

Ingredients:

1/2 Cup Oatmeal

1 Egg + 4 Egg Whites

1 Diced Apple

1 Tsp Vanilla Extract

1 Tsp Cinnamon

Directions:

Preheat pan to medium heat. You can use non-stick spray or a bit of coconut oil to cook your Mancake when you are ready. 

Combine the Egg, egg whites, oats, vanilla and cinnamon in a bowl. (Alternatively you can combine ingredients in a blender if you prefer a smoother pancake- I prefer mine smoother.) 

Add fruit and fold in. 

Pour into your pan cooking each side about 2 minutes each side. Once you see the edges firming, flip. (This could take skill because it's a BIG cake- you can consider doing in smaller batches but you do get to eat it ALL)

Eat and enjoy! 

I was so surprised that I needed NO additional sweetener at all! 

Also you can use any fruit as long as you portion it out according to your plan!  

Cashew & Oat Pancakes

These are in the new 21 Day Fix Extreme Plan !

Makes 10 servings, 2  hotcakes each

Ingredients:
2 cups Old fashioned rolled oats
1/2 cup raw cashews
1 dash sea salt or himalayan salt (Mineralize)
1 tsp ground cinnamon
1 large egg
1 Tbsp coconut oil, melted
1 1/3 cups water
1 tsp pure vanilla extract

5 cups mixed berries

Directions:
1. Place oats, cashews, salt and cinnamon in a food processor or blender, pulse until coarsley ground.
2. Add egg, oil, water and vanilla, pulse until well blended. Batter will be thick, but if it is thick as paste add 2 to 3 additional  Tbsp of water.
3. Heat medium non skillet, lightly coated with spray, over medium heat.
4. Spoon about 1/4 cup batter into skillet for each pancake
5. Flip with spatula and cook for 30 seconds
6. Repeat with remaining batter
7. Serve pancakes topped with berries.

**21 Day Fix containers **

• Purple 1/2 
• Yellow  1
• Spoon   1 

Piyo - 4 Weeks In!

This program has been a game changer for me!! I have absolutely loved my first full month of Piyo.  

The reason I chose Piyo was the fact that it was zero impact.  I was just coming off an injury and I really wanted to try a program that would challenge me and work on my core without the high impact I have found in other programs.

Choosing to slow down and try a program that focuses on body weight was definitely a different approach for me.  But just because it's zero impact does not mean it is EASY! There are modifications that you can work up to but Chalene brings it!  There is balance and body weight moves of Yoga along with strengthening and lengthening you find in Pilates. 

In the first month the longest workout was 45 minutes and that wasn't until week 4.  So on average its a 35 minute workout.  

The music is also really amazing as well and a great motivator.  Chalene's playlist flows with the movements and before you know it you are cooling down.  There is a timer on the screen so you can see how much time you have in each segment and that can be a good or bad thing depending how you look at it!  I enjoyed it because it motivates me to push harder as the clock runs down.

The meal plan is also very clean.  I carried over my knowledge from the 21 Day Fix and Ultimate Reset into this program and make sure to track my meals in the same way.
 Using a combinations of lean or vegan protein options, vegetables and fats. Hydration is also key since you are really sweating it out during these workouts!

The core work is also something I have missed.  I need to work on my core as well as the flexibility in my feet and legs.

Prior to this program I was in a boot due to a stress fracture for about 6 weeks.  So taking it easy and building strength up carefully is important to me.  Planking and working on core strength was not possible while I was laid up.  Well I have no worries anymore, because I'm a Planking Fool again!!

I'm really excited to see what the next 4 weeks will bring- so far with increased strength and core- I'm beyond thrilled.  Chalene keeps challenging me so I'm excited to see how much further I can push and transform! To be continued....

If you would like more information on Piyo OR any of my Challenge Groups, fill out the form below and I'd love to help you begin your own transformation!

Fill out my online form.

Online contact and registration forms from Wufoo.

Prepare for Success: Packing Your Meals!

 So first and foremost, I'm not shy about dragging my bag of food with me where ever I go. Or my  48 oz water bottle!  You have to plan for success, and this is how I do it.  A typical day on the 21 Day Fix looks like the above picture.  Excluding breakfast and dinner, I have three snacks and my lunch which carries me thru the day.  

This was not an easy process to begin with, it took some perfecting, even finding the right lunch bag! My favorite is The Lunch Break Thermal one from 31 Gifts! It's big enough for all my food, even my Shakeology cup! Insulated and neat.  Click HERE to see the bag- it can be ordered in a variety of colors!

Then the tupperware/plastic bag combo.  I am pro environment so I want to reduce the amount of plastic I use and do more reusable.  In a pinch I do use plastic bags from time to time.  But its also about finding the right tupperware as well.  My go to has been the reusable Glad containers since they are lightweight and stack neatly.  They make mass production meal prep a tidy snap.

Finally I use my All Day Organizing Tote also from 31 Gifts to condense my lunch, shoes and water so I can carry it in the office.  I always have my laptop bag and files as well.  But I've boiled it down to a science and I swear I don't have to struggle with the process any more.  Once you find a system, use it!  

Hope this helps you figure out a way to make it all work!