Roasted garlic and fresh rosemary make these burgers extra flavorful. Adding grated ZUCCHINI to the lean ground beef helps keep the burgers moist, and is an inexpensive way to add bulk.
It’s almost undetectable, so it’s a clever way to sneak extra veggies into your diet. If you like the zucchini, experiment with adding a second grated zucchini! Try this with turkey burgers, too.
Ingredients: 1 whole garlic bulb 1 lb. raw 95% lean ground sirloin 1 medium zucchini, coarsely grated 6 fresh rosemary sprigs, leaves removed and finely chopped, stems discarded ¼ tsp. sea salt ½ tsp. cracked black pepper 4 whole-grain hamburger buns 4 slices medium tomato 4 lettuce leaves 4 red onion slices
Preparation: 1. Preheat oven to 400° F. 2. Remove outer papery white layer from garlic, keeping each individual clove covered, and keeping cloves attached to the bulb. Cut off top ½-inch of bulb. Place on a piece of aluminum foil; wrap to completely seal. Bake for 45 minutes, or until tender. 3. Preheat grill or broiler to high. 4. When cool enough to handle, peel away foil from garlic. Squeeze garlic into a large bowl. 5. Add sirloin, zucchini, rosemary, salt, and pepper; mix well. Shape mixture into four patties. 6. Grill or broil patties for 4 to 6 minutes on each side, or until desired doneness. 7. Top each bottom bun with a patty, tomato slice, lettuce leaf, onion slice, and top bun.
This recipe can be included in most any plan! Some popular plan break downs are below!! ENJOY
Whatchagonnado? You cleaned up act with clean eating and now you got invited to a: picnic, party, BBQ, wedding, Cookout.... [insert event]
All good things right!? Yes! But then again if you want to stay on track with your health and fitness goals you have to be a Ninja at these events! Here are some tips to keep you sane!
1. STAY ON TRACK PRE-EVENT
Don't throw away the baby with the bath water! Starving yourself before your big event won't help you- it will actually slow your metabolism and likely make you so hungry there won't be an off switch! Eat as you normally would that day and even if you decide to treat yourself, you can do it with restraint! If that means eating before you go- why not? Your goals are long term, you'll feel great that you stayed on track!
2. DRINK WATER
Drink your water people! If you stay hydrated you also won't be ravenously hungry! You need a minimum of 1/2 your body weight in water ounces per day just to function. If you are 140lbs that means 120 ounces or about 15 (8 ounce) cups per day! If you stay hydrated you are less likely to give into cravings that just don't make sense-- like those powdered donuts you never like but you end up eating them anyway! Yeah, that never happens!
3. BRING A DISH
Very simply, bring something you know you can eat! A healthy alternative or side dish. You may even educate your friends with something they had not thought of! Peppers and Hummus are my go to snack and I'm not afraid to bring them with me. Or even getting the cut veggie or fruit platter at the supermarket if your in a hurry! But try not to forget this step or your more likely to cheat.
4. SWEAT
Get your workout in! At least 30 minutes. Then if you gonna little overboard you don't totally blow your day! You will feel better and enjoy your relaxation time even more! Its easy to skip but don't do it. It can actually help you recover from any indiscretions you may have. LOL!
5. ENJOY
Listen, parties are meant to be enjoyed! If you have a little too much fun- tomorrow is another day! Get back to it the next day. The thing that will set you apart is your ability to get back on track. If you really blow it. Pound the water and make sure to get your sweat in, and that nutrition back on track. One day here or there wont hurt anything, but consistent days will undo all your hard work!! GO STRONG INTO YOUR HOLIDAY FRIENDS!
You can eat clean and enjoy parties and treats and still get health and fitness results. If you need help with finding a plan that's right for you, apply below! Challenge groups are staring soon!
My husband and I were talking recently about how far we have come with our health and fitness. Mainly about what a LONG road it has been! Clean eating doesn't usually happen over night, if at all!! For us, it happened gradually with lots of trial and error. We were pretty fit and healthy when we were dating. Once we got married and other priorities took center stage (queue kids, job stress etc...) we eventually gave up our cleaner eating ways for "faster" options. How Did We Get Here? Simply because it was fast and easy. What we didn't anticipate was the toll it would take on our health. We didn't think about how all the, seemingly, small choices we made every single day would impact our overall health. No, one donut or cupcake won't kill you!! But doing this every single day over time... that will! You literally get to "vote" on what you eat 3-6 times per day. But I think we were suffering from a lot of "food amnesia". We were making these choices and we were not remembering we were doing it! All those small choices add up. Not only to extra calories either, but tons of artificial sweetener, colors and sugars that have such a negative impact on our health. We felt like crap because that is what we were eating. But we didn't know it! It was almost like that fable about the frog that boils to death in a pot of water. He doesn't jump out as the water starts to heat up and eventually cooks to death. What Needed to Change We needed to jump out, and jump now! We just felt terrible and the short term enjoyment of any of the things we thought we were treating ourselves didn't last. We needed a NEW way!!
I know this can seem impossible and we all have an inner child that just feels like they aren't getting what they want and REFUSES to change. But are you satisfying your physical need? Or your emotional need?
How to Start
For us we couldn't just make EXTREME changes otherwise we would fail. We needed to start small. Literally things like switching from whole milk to 2%, eventually to eliminating it all together in favor of Almond, or Cashew Milk. Really reading boxes and swaping out some things for healthier options.
Even with Vegetables- I started out with NONE! Yep literally. So I needed quick and easy, fresh frozen vegetables it was! But then as I learned more and started actually enjoying more vegetables, I now purchase organic fresh veggies. Fresh frozen still comes into play here and there but less.
If you eat alot of fast food- even staring by making better choices at the drive thru! An Egg McMuffin is actually a decent breakfast option! The Oatmeal, even better (thats about it for that though!). But making a shift and being more conscious about your choices will add up!
What changed?
We started to feel better. We wanted to take it further and thanks to a number of Beachbody programs that combine fitness with good nutrition we really learned SO MUCH MORE. Not only about getting moving and taking better care of ourselves, but about eating better, fueling our bodies in the right way and taking it to the next level.
We just didn't want to feel terrible anymore and have a better quality of life. It took the desire to really change. It also was NOT an easy road. We messed up, back slid and we still do have cheats and treats. But those major changes stuck because we feel SO GREAT now and the short term satisfaction of our "comfort foods" didn't compare to the long term impact of good health.
Results
Thru it all I lost over 40 lbs over all and my husband a little over 20lbs. Increased energy and just overall feel GREAT.
I was so successful and enjoyed teaching people what I learned so much I became a Health and Fitness Coach- I'd love to help you if you think you are ready to start making a real change! Apply below and I'll be in touch to get you started!
This recipe is AMAZING and SIMPLE!! First time I had it was last summer when my Coach made it for me! It is in the Fixate Cookbook and why I never tried it, I don't know!! But as fancy as it looks its sooooo easy!! Its in the grilling rotation THIS summer for sure!!
Each is one serving- and for the Fix 1/2 Green, 1 Red and 1 Blue.
Ingredients
1 (4 oz) Raw Boneless, Chicken Breasts
Dash Black Pepper
1/2 tsp Olive Oil
Basil
Fresh Mozzarella
Tomato
Pesto (you can purchase jarred pesto if you don't make your own)
Directions
Preheat oven to 350 (or heat Grill)
Season chicken evenly with pepper on both sides.
Heat oil in skillet, over medium heat
Add chicken, cook for 3-4 minutes on both sides, until no longer pink in the middle (or grill)
Remove chicken from pan, and place on baking sheet
*Layer Basil, Pesto, tomato slices and mozzarella slices
Cook until cheese is melted
Enjoy!
*If you are grilling, you can brush the Pesto on, layer a basil leaf, tomato and slice of Mozzarlla and you are good to go!! I usually give a sprinkle of balsamic vinegar or himalayan salt myself! YUM!
I spent 5 days on the Oasis of the Seas cruising the Caribbean with a little over 6,500 friends on the largest cruise ship in the world from March 12 - March 17th.
As I head back to "real life" I though about the fact that I have NEVER been on a cruise before and neither had my family. I really did not know what to expect on a trip like this.
I doubt I would EVER have voluntarily gone on a cruise before, mainly because it was the unknown to me. Truthfully the ONLY reason I went at all: my all inclusive trip and room was paid for me and a guest- so it was GAME ON!
I am so glad that I went!! BUT with that said, I'm a total Type A personality. I need to be in control all the time and know what is up. I don't like to just go with the flow. I need to have some things mapped out or it causes me anxiety. So I know the questions below were BIG for me so I wanted to share them with YOU! Because I am so grateful that I took a chance and went on this trip!
1. Where Did We Go & Do?
Basically to warm and sunny places!! Woot~Woot!! The cruise originated in Ft. Lauderdale, Florida. We were set to cruise for 5 days. Our destinations were the Bahamas and Jamaica. We had a full day at each location and 3 days of sea travel.
There was enough time at each location to do shore excursions if you wished. Or just find a beach to hang out on and enjoy the day on land. You certainly didn't have to leave the ship- the pools were amazing and there was PLENTY of on board activities as well.
The weather was warm and amazing every day. The mornings may have been cooler on the open ocean but soon as the sun was up it was GAME ON, Sunblock ON! Rays, soaking them up no matter what we were doing. How can you complain about that?
If being a lizard in the sun wasn't your thing. There were plenty of others activities for you. Rock climbing, diving shows, ice skating... yes, ice skating, basketball and table tennis. The list goes on!
The food and drink was available when you wanted. I have to admit that the cocktails were awesome- and I couldn't miss a rum drink in a pineapple at least once!
We made the most of the excursions off the ship! Bahamas included a visit to Salt Cay to swim with the Dolphins, the highlight for the kids.
The ferry ride over took us past some fabulous properties and sights including Michael Jorden's home, Beyonce and Jay Z and others. We even saw where Gilligan's Island was filmed. The blue waters were spectacular and we enjoyed every minute of our day long excursion.
My kids lives were MADE with our visit to Blue Lagoon. We all got to spend an amazing time in the water with two dolphins learning about them and their habitats.
The next excursion we did was in Jamaica when we visited Dunn River Falls! We hiked down to the bottom and then up the natural falls. We heard so much about how amazing it was and it definitely delivered. Fun for the whole family.
Followed that with some tubing and then a Jamaican lunch featuring jerk chicken, it was a full day that we will remember forever!
Weather you ventured out or stayed on the ship it was fun for all and an amazing experience!
2. What was a Day Like?
My day started out with a Celebrity Workout on the deck of this gorgeous ship. All lead by the stars of the fitness programs we love so much! Sagi Kalev (Body Beast, Hammer & Chisel) Autumn Calabrese, (21 Day Fix, 21 Day Fix Extreme, Hammer & Chisel, and soon to come Country Heat) Tony Horton (P90X, P90X2, X3, P90 the new 22 Minute Hard Corps and more!), Joel & Jericho (Les Mills Body Pump, Body Flow, Body Combat).
Next we would head back to the room and clean up before going to breakfast. Then the day was all about what activities interested you. Since we were with the kids, the pool was a huge focus. There are a number of them on board as well as hot tubs so the kids were all over that!
There was a track around the ship and a gym if you wanted to workout as well as a Kids Club, rock climbing, zip line, arcade etc... as well as a board walk with carousel and shows. NOT BORED!!
We only go to the ice rink on the last day to see a show, but it was well worth it! In my opinion it was one of the BEST shows we saw. There are a number of performances featuring aerialists, divers, acrobats and more. Amazing performances! Even with the number of people that were on the ship, we were able to find a seat at the shows we attended and they were all very entertaining.
Like I said before, there is definitely something for everyone on the cruise.
My son met his Hero Sagi Kalev "The Beast" himself!
3. What happens at Celebrity Workouts?
The workouts all took place on Deck 15. There were a number of places you could stand to do them. They even broadcast in room as well as on screens around the ship. Honestly, there is NOTHING like doing these workouts LIVE with all these coaches! Its such a positive and AWESOME experience!
There were towels and water stations available all around the deck and Coaches were really excited and ready to sweat. The atmosphere is electric and the music!? PUMPING!! So even though the workouts started at 6:15AM- it didn't take you much to get motivated and ready to go!
Our room was on the 12th floor and we could hear the music from our ocean balcony! My friend had an interior balcony and could do the workout from her balcony while watching it LIVE!! How cool is THAT!
Its such a positive and AWESOME experience! If you wanted to stay and do ALL the workouts that morning you could! Many of my friends DID!! (#Beast MODE)
The Celebrity trainers would come on one after the other so talk about a workout!
If you were still in need of more (OMG I don't know how) you could go to the gym on the ship- it featured a track that ran all the way around the ship! Amazing views of the ocean!! We had a few Coaches that were training for marathons and 1/2 marathons and stayed on plan!
My Son Cole meeting his hero Sagi Kalev
There was plenty of space to spread out for the workouts, people were very accommodating and we were all there to have a great time. The mood was always amazing!
My son was so excited that he got to come that he had me up by 5:45AM every morning to run out there and find our spot! (Just like his mom this kid!!) He was lucky enough to be able to meet his hero Sagi Kalev ("Body Beast" and "Hammer & Chisel"). Sagi was kind and so inspirational!
I know the impact he made on my son by giving of his time and taking a minute to say a few kinds words. Cole was lucky enough to leave their meeting with a shirt the Beast himself wore. Life changed! He will never forget this trip and neither will I. Another reason I just LOVE this company!
Cole, Sagi "The Beast" and Me
4. How was the dining experiences?
The on board dining was excellent! There were casual options as well as main dining room.
You could go at your designated times or a different time.
We never went away hungry no matter what option you chose. The kids could eat off the regular menu or a kids menu so everyone was happy. There were casual dining options that were included as well, all kinds of food options.
There were restaurants you could make reservations at as well. There typically was an up-charge to eat there but it was worth it, in my opinion!
We chose to eat off plan at Sonoma, Mexican restaurant and Izumi where we had Hibachi. Both were FANTASTIC!
5. How did you get to go?
This is the BIG surprise - at least it was for me!! ANY Coach can be eligible to go on these Success Club trips! You don't to achieve a certain rank to be eligible to go at all! All you have to do is continue to share with what has worked for you! Really! Run your challenge groups and
Working out with a fellow Coach
Question in the question: what is a Coach?
Its anyone that whats to inspire others, be their own boss, work this part time or full time, likes to have a flexible schedule. Help others while you are on your own health and fitness journey, share what has worked for you, and what does not!
What a Coach does NOT have to be:
A fitness expert, nutritionist, personal trainer, at their goal weight, know tons of people, have a business background, have tons of free time,
You just have to have a DESIRE to make a change and share with others. That is simply how I started and how I had the opportunity to go on an amazing trip like this, share these moments with my entire family and continue to pay it forward to others!
Personal Note
If you have a desire to make a change, to your fitness, or to your life. Have more control of your destiny, be inspired and learn more about how you can do this too, reach out to me. I'd love to share more of what this has done for me. I am a full time, working mom raising two kids with my husband. We have 1/2 a farm and work together to reduce the number of reasons our kids might need therapy later in life! (seriously) We are not perfect by any stretch but we have found what is working well for us now and we share what does! I totally believe in finding balance and paying it forward - and when I find what is working I SHARE!
All of this is too good not to share! If you want to learn more about my Challenge Groups or Coaching fill out the form below and I'll be in touch!!
Who knows, maybe you'll be traveling on the next Success Club 2017 trip! Its in Punta Cana!!
So in 30 days in to Round 2! And I'm definitely making progress. I learned a lot from Round 1 and I hope to help you avoid the mistakes that I made!
How I Feel
First of all I'm feeling a lot more like myself this round. And I can attribute that to the fact that I am making sure that I meal planning and I'm sticking to my program! I was definitely off track during my first round and when I look back to what it was that I was doing I was being a little bit too liberal with my meal planning. Things that you don't think are a big deal add up. We're talking in tossing Hershey kisses back like their TicTac's or having one too many handfuls of whatever treat was lying around that day, every day-- accounts for an extra 100 to 300 cal per day. If you're doing that every day do the math your derailing yourself. I definitely did all the work out but I was super disappointed in my results.
What Happened in Round 1
I can honestly say now that I understand what happened. Is almost like I had "Meal Plan Amnesia" where I was forgetting all that extra stuff that I was either drinking or eating. Not that it's any excuse but my first round was over the holidays and I think that I just took liberties that I should not have taken. Looking back I can see that I did not track my nutrition as closely as I should have. I was using the Beachbody Performance line that did help me build muscle and recover from soreness. But that extra 100-300 a day of extra crap essentially stalled my results. I did experience a gain (muscle growth) but I didn't lose or cut any body fat. So I was really feeling upset after the first 60 Days. This Round I cut out all Performance Line products except for Energize. My pre-workout gives me a boost to make it thru those tough workouts all together. I need it to power thru when I'm not feeling 100%.
Back to Round 2
I've definitely tightened up my meal plan and I'm doing the workouts as prescribed. I'm not doing any extra. The temptation when you don't see results is to DO MORE. DON'T!! Resist the temptation. Over training can mean you will either STALL or worse, your body will burn muscle vs. Fat for energy. Last time I looked that was NOT the goal! My goal is to lean out and maintain my strength.
The reward so far has been a nice progressive loss. More of a loss of fat over muscle which is what my goal is. I want to leave now but I want to keep that muscle but I work so hard to build. 5 pounds is 5 pounds but you can see here by volume when you lose even 1 pound of fat you lose serious inches! And that's the goal for me I want to keep myself fed the right way so that I carve the fat off and maintain my muscle. But everyone wants a QUICK fix and loss- I have learned from doing programs steadily for 2 years that it is better to build and progress slowly, you maintain and keep what you worked for. Rather than just dumping a bunch of water weight that means nothing.
Slow and steady wins! But planning has been KEY to my last 30 Days! I managed to lose overall 3.4 lbs which may not sound like much but 2.4 of that was Fat. I only sacrificed a little over 1/2 pound of muscle in the loss. The scale is not a factor as much as how my clothes feel and how I feel overall. I am making GREAT progress and I'm encouraged to see how the next 30 days wraps up!!
If you are interested in learning more about Hammer & Chisel or any of my Challenge Groups- fill out the application below! I'd love to help find the right group to help you with your personal goals!
Beachbody is at it again. They launched a brand new home fitness program that is going to blow your mind!! They started out with programs like P90X that were over an hour long each day. Then, they created 21 Day Fix that is only 30 minutes daily, T25 that is 25 minutes daily and now we are taking it to a whole new level. 22 minutes a day... yes you heard me right! In just 22 minutes you can get some seriously rocking results with Tony Horton and ME as your coach!
CAN YOU REALLY GET RESULTS in 22 minutes a day????
YES MA'AM or SIR you can! It is all about focusing on the workout, pushing yourself to your max, dialing in your nutrition and following the plan and of course the most important part~ having SUPPORT and ACCOUNTABILITY from your Team Beachbody Coach {ME} and the rest of the challengers in the group. There is something comforting from knowing that you are not the only one out there struggling, having a bad day, or a slip up with your nutrition. It's know to know that we are all in this together! We are getting "bootcamp fit" with 22 Minute Hard Corps.
Basically every excuse you have for not getting in shape is invalid because I had 2 kids, I lost 40 lbs and I was going through some serious struggles including my own health issues and the grief of loss. I am a full time, corporate working mom that works long hours. Oh did I mention the 3 horses, chickens and 1/2 a farm?! But I MADE it a priority and FOUND a way because I WANTED to change more than I wanted to stay the same!!
When I started my journey it was January and I wanted to improve my health, relieve stress and grief. But lets be honest too, I wanted to get in shape for summer!! You don't just lose all the weight in 30 days when you decide you are ready! So if you are reading this then you should START now because this is a sign!
If you want to get lean and stronger then this is for you! No matter what your ability level is you can modify to make the program a success for you. You can do anything that you put your mind too.
So what is 22 Minute Hard Corps anyways??
So it was created by Tony Horton who also is the creator of P90X, P90X2, P90X3, Power 90 and more. It is a mixture of eight routines that alternate between total body cardio & resistance 1 workout a day for 6 days a week. The workout is fast paced and there is little rest. The workouts are easy to pick up and learn. You are moving from exercise to exercise quickly to maximize time and results.
What Equipment Do You Need?
Dumbbells or pull up bar (or resistance bands with a door attachment). The harder you work the faster that you grow!!!
I know you might be thinking that you can't do this workout, but you CAN. It is for everyone and even in the sneak peek workout I did today there were modifications for every ability level which I totally love!
The program is 8 weeks in length, 6 days a week, 1 workout a day for 22 minutes! YOU CAN DO THIS!
What will you get with this program?
• 8 challenging workouts on 2 DVDs
• Quick Start Mission Guide
• 8-week Basic Training Action Plan
• Rations for Results Nutrition Field Guide
• Cold Start pre-workout drill
• Hell Week Challenge Card
• HARD CORPS: Battle Buddy Workout DVD (Network Exclusive)
So who is this workout for?? People who don't have a lot of time to spend working out in a gym.
People who want fast effective results with little or no FUSS.
There is also an optional 2 a day hell week challenge if you are up for it!
So now is your time, do you accept the challenge?
I AM KICKING OFF MY NEXT ACCOUNTABILITY GROUP FEATURING 22 MINUTE HARD CORPS FOR MY NEW AND CURRENT CUSTOMERS ON THE 21ST OF MARCH.
On the 21st of March we will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.
******For 8 weeks I will guide you daily through the program with support, accountability, access to an online/app based closed group for support and guidance. Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.
If you are interested in getting more information about the program please complete the form below and I will contact you within 24 hours with details.
I am going to be here cheering you on and making sure you are SET UP for SUCCESS!! No Excuses!!
If you do not currently work with a Coach please make me your FREE coach here.
I'm sure you could NEVER have imagined putting coconut oil in your coffee before. Neither could I! But, I realized I am really sensitive to dairy products. So after a cleanse I decided to try alternatives to dairy creamer that still made my coffee rich. Just 1/4 teaspoon in my coffee and blended makes a fantastic cup of joe!!
This one was a winner and on the flip side- coconut oil has so many benefits I've practically broken up with EVOO (Extra Virgin Olive Oil) all together!! These are my top 5 reasons I've converted. You can use it to cook with as well at hight heat!
1. Good Fat! MCT's (Medium Chain Triglycerides) in coconut oil doesn’t contain your average run-of-the-mill saturated fats like you would find in cheese or steak. Medium-chain fatty acids in coconut oil are metabolized differently. They go straight to the liver from the digestive tract, where they are used as a quick source energy or turned into so-called ketone bodies, which can have therapeutic effects on brain disorders like epilepsy and Alzheimer’s.
2. Burn More Energy = Burn More Fat! The medium chain triglycerides in coconut oil have been shown to increase 24 hour energy expenditure by as much as 5%, potentially leading to significant weight loss over the long term.
3. Keeps you feeling full longer! The fatty acids in coconut oil can significantly reduce appetite, which may positively affect body weight over the long term.
4. Cancer Prevention & Treatment. Coconut oil has two qualities that help it fight cancer. One, because of the ketones produced in it’s digestion. Tumor cells are not able to access the energy in ketones and are glucose dependent. It is believed that a ketogenic diet could be a possible component of helping cancer patients recover.
5. Build Muscle! MCFAs aren’t just good for burning fat; they are also great for building muscle. The MCFAs found in coconut are also used in popular muscle building products like Muscle Milk™.
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!!!
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