Post Holiday Survival Tips

We might have overindulged a bit after the Holiday and we might have made some choices that were not so ideal.

If you didn't, congratulations! Getting through the holidays with a moderation mindset is a HUGE accomplishment!

But, if you didn't wake up proud of your choices after the Holiday, it's not something that desires you to spiral into a black hole of self-pity.

Sometimes feeling gross when you wake up is part of the process! It's all about how you deal with it moving forward

So, here's how to get back on track:

1) Drink your H2O. 1 Gallon today! Throw in a squeeze of lemon.

2) Get a workout in.

3) Remind yourself that just because you quit your goals for one day doesn't mean you've quit them forever. Reacquaint yourself with your WHY. Why are you on your health and fitness journey.

4) Do not try to starve yourself. You can eat lighter today but don't try to "make up for yesterday." Just get back on track with your eating goals and get yourself meal planned for the coming week. Starving yourself just leads to more binge eating.

5) Last and probably most importantly, look yourself in the eyes in the mirror and say something nice to yourself. It's the secret ingredient to getting back on track. Don't dwell on the negative. Only focus on building yourself up. 

Remember... It's not the end of the world. MOVE ON. NO LOOKING BACK.

21 Day Fix Dressings

Ever since being introducted to the 21 Day Fix, I haven't bought a store brand salad dressing.  Store brand dressings are filled with artificial chemicals, which are more harmful to your body than you think.  I am a big fan of the 21 Day Fix dressings!  So here are the recipes you can follow in the serving size of the orange 21 Day Fix container. All dressings make 12 servings which is about 6 teaspoons for each serving.

 

 

Balsamic Vinaigrette

6 tbsp of balsamic vinegar

1/4 cups of fresh lemon juice

1 tsp. of raw honey ( or pure maple syrup)

2 tsp. Dijon mustard

6 tbsp. of extra virgin olive oil

• Combine vinegar, lemon juice, and honey in a medium bowl, whisk to blend.
• Stir in mustard and mix well
• Slowly add oil while whisking and mix well

Tip store in covered container in the refrigerator. If dressing thickens when cold hold at room temperature for 30 minutes before serving.

 

Creamy Herb Dressing

1 medium avocado cut into chunks

1 1/2 cups of plain Greek yogurt

4 tbsp. of finely chopped hebs like tarragon, parsley, mint or cilantro

3 tbsp. fresh lemon juice

1/4 tsp. of salt

1 dash of ground white pepper

1/3 cup extra virgin olive oil 

• Place avocado, yogurt, herbs, lemon juice, salt, and pepper in a blender cover and blend till smooth.
• Continue blending avocado mixture, slowly adding oil until well blended. 

 

Lemon Tarragon Vinaigrette

1/4 cup fresh lemon juice

1/4 cup finely chopped shallot

6 fresh tarragon sprigs

4 tsp. of sea salt

1/4 tsp. of ground pepper

6 tbsp. extra virgin olive oil

  

• Combine lemon juice, shallots, tarragon, mustard, salt, and pepper in a medium bowl. Whisk to blend, slowly add oil while whisking and mix.

 

Dijon Vinaigrette

3 tbsp. of red wine vinegar

3 tbsp. fresh lemon juice

3 tbsp. of Dijon mustard

2 cloves of garlic

1/4 tsp of sea salt

14 tsp of ground pepper

6 tbsp. of extra virgin olive oil

 

• Combine vinegar, lemon juice, mustard, garlic, salt, and pepper in a medium bowl. Whisk to blend slowly add oil while whisking mix well.

 

Asian Citrus Vinaigrette (great for stir-fry)

1/4 cup of 100% orange juice

1/4 cup of rice vinegar

2 tbs. of reduced sodium soy sauce

2 tbsp. of raw honey

1/2 inch of fresh ginger peeled, and finely grated

1/4 cup of sesame oil

 

• Combine orange juice, vinegar, soy sauce, honey, and ginger in a medium bowl, whisk to blend slowly add oil.

 

Are you someone that would like to be a part of an online FREE support system while doing the 21 day fix? Fill out the Join a Support Group application and I can help to see if it would be a good fit for you.

 

6 Ways to Organize Your Kitchen for Weight Loss

How you set up your kitchen can make a substantial difference when it comes to losing weight.

You don’t need an entire kitchen overhaul to make a difference. Many revamps take just a minute. Here are 6 simple ways to start:

Make It Easy to Reach for Healthy Foods:
We tend to eat more of what’s staring us in the face—and a container of M&Ms on your counter will just wear down your willpower until you give in and take a handful. Make healthy snacks like nuts, pre-cut veggies, fruit, and Greek yogurt easy to grab when you’re hungry.

Hide the Junk Food:
If you must keep treats in the house, stash them where you don’t see them all the time. Chocolate candies can go in the freezer, for example, and place other candies or unhealthy foods on hard-to-reach shelves.

Stock Your Spice Rack:
Spices and herbs are bursting with flavor. That’s why research shows getting creative in the kitchen and adding them to foods can help replace some fat in your cooking.

Buy Bigger Flatware and Smaller Plates:
Sounds strange, but a study in the Journal of Consumer Research found that using a big fork may help you eat less, possibly because larger bites provide a visual cue that you’re making progress on your plate (and are getting full). Couple that with a smaller plate and you’ll find that your brain might trick you into feeling full faster on less.

Keep Cookbooks Visible:
One of the secrets of slim people is that they cook at home often. It’s the best way to control what goes into your food, and it allows you avoid those massive restaurant portions. To encourage the habit, don’t keep your cookbooks hidden in a pantry. Display them on your counter as a reminder to try a new recipe tonight.

Stay Organized
You have a pile of pots and pans that practically falls on you when you open the cupboard. Eliminate those you don’t need (particularly old, scratched non-stick pans) and keep the rest tidy. When healthy habits are made easier, we’re more likely to do them—and that includes keeping the tools we need for a nutritious meal organized.

Are you Hungry??

I hear this SO many times, challengers saying they ate their dinner and could eat another meal because they still feel hungry! Many times it takes your body a little bit longer to recognise that it is full. However you also may be doing certain things that are causing you to feel hungry.

You Skipped Breakfast:
If you skipped breakfast, or didn't have enough of it, your blood sugar levels have probably spiked a few times throughout the day - leaving you feeling hungry and craving food. The trick is to make sure you are eating a big breakfast, filled with fiber and protein. My breakfast of choice Shakeology.  It's full of nutrients and a quick on the go options. This keeps me feeling full throughout the WHOLE day!


Drinking Soft Drinks:
Drinking sodas, juices and other drinks that are high in sugar can reduce blood flow to and activity of the part of the brain that regulates our appetite. Fructose, in particular, can trick your brain into thinking that your body needs more food, when you have already eaten. It does this by slowing down the body's ability to use leptin, a hormone that let's us know when we are full. So skip the soft drinks, especially at meal times, as they are essentially empty calories and provide you with no nutritional benefit.

You Are Dehydrated:
Sometimes we may be dehydrated and not even know it. If you are slightly dehydrated you will feel the same way as when you are hungry, and most of the time it is hard to tell between the two. If you are still feeling hungry after dinner, try drinking a glass of water and see how you feel in 15 minutes.

You Didn't Eat Your Greens:
Leafy greens such as spinach, kale, collard greens and swiss chard are rich in folate which helps to protect against weight gain and fatigue. They are also high in Vitamin K which helps to banish food cravings by regulating blood sugar levels. Making sure to eat your greens will fill you up and also provide your body with tons of nutrients it needs. Make sure to load your plate up with these!

Boredom:
Sometimes you are not really hungry, just bored. If you have eaten a satisfying dinner consisting of whole grains, protein and salad then you should be feeling pretty satisfied. However if you are bored you may feel "hungry" because you are looking for a distraction and something to do. My tip is to go for a short walk after dinner, it will help encourage digestion and get you out of the house!
 

Grilled Caprese Panini

2 Servings:

For Pesto Sauce:
1/2 cup basil leaves
1/2 cup spinach leaves
1/3 cup grated parmesan cheese
1/4 cup pine nuts
1 garlic clove
2 tablespoons olive oil


Panini:
4 slices of a sprouted grain bread {Ezekiel}
2 ounces mozzarella cheese cut into 4 slices
1 medium tomatoes and cut into 4 slices
olive oil {for Panini grill}

Directions:
1. Preheat Panini grill
2. For pesto, combine the basil, spinach, parm cheese, nuts, garlic, and oil in a food processor or blender. Puree until the mix becomes thick like a paste.
3. Spread pesto onto each slice of bread, then top with 1 cheese slice and 1 tomato sliver on each.  Put sandwich together.
4. Grease top and bottom of grill, add the sandwiches and close lid. Cook them for about 3-4 minutes or until golden brown on top! These can be served warm or cold but WARM is my favorite!

Who wants a Snack before bed??

You may have heard that eating before bed is a big-time "no no" for those looking to lose weight. In fact, you've probably even heard that eating late at night will undoubtedly cause you to GAIN weight...even worse! For the longest time, I refused to eat after 7PM because that's what Oprah said.

Well, there's good news, and that good news is that not every food that you eat past 7PM will be automatically deposited to your hips, thighs, and love handles.

In fact, there are certain foods that you can eat as a late-night snack that can actually INCREASE your fat loss results! The key is knowing which foods to eat, and which to avoid, as the evening progresses.

Here's a good rule of thumb: Avoid carbs before bed.  Instead pick a slow-digesting high-quality protein. Carbohydrate consumption causes significant rise in the storage hormone insulin, which also puts the breaks on fat-burning. Which is a very bad thing during the later evening hours as your metabolism is winding down. Pick slow digesting proteins they provide your body with a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat.

Here are some of my top pre-bedtime choices:

1. White Meat Animal Protein (not red meat or fish) - White meat protein sources such as chicken and turkey are great pre-bed meal choices because they digest slowly and have a very low insulin release. These sources also promote the release of another hormone, glucagon, that assists the body with breaking down stored carbs and fat within your body to be burned for energy...a double win! Red meat and fish have a significantly higher insulin response so they're best to avoid in the evening.

2. Cottage Cheese - Cottage cheese is very slow digesting and coats the stomach to be assimilated by the body over many hours. As a protein, it also stimulates glucagon release; a solid pre-bedtime choice. Just make sure you're using plain cottage cheese, not the flavored varieties with added sugars.

3. Green Vegetables - While these aren't considered a protein, they contain virtually no calories, are high in fiber, and they're very filling.

Chicken Alfredo with Zucchini Noodles

4 Servings ~ 21 Day Fix Approved

4 chicken breasts
2 Tbsps balsamic vinegar
2 Tbsps olive oil
1 Tbsp fresh oregano
2 Tbsps fresh basil
3 cloves garlic, minced
Sea salt and pepper, to taste
1 head of cauliflower, cut into florets
4 cups chicken broth
1 tsp butter, for cooking
4 garlic cloves, minced
Sea salt and pepper, to taste
4 medium zucchini

FOR THE CHICKEN
Mix together the olive oil, balsamic, herbs and salt and pepper in a small bowl. Pour the marinade over the chicken and marinate in the fridge for at least 1 hour and up to 24 hours. When it’s finished marinating, preheat the oven to 350ºF. In a skillet over medium high heat, sear both sides of the chicken breast. This should only take a minute or two per side. Once both sides are seared/browned, transfer the chicken to a baking dish. Cook the chicken about 20-25 minutes, until cooked through. Let sit for 5-10 minutes before serving.

FOR THE ALFREDO
Put the cauliflower florets in a large pot and cover with chicken broth. Bring to a boil, reduce heat to low, cover, and let cook for 10-15 minutes or until tender. Meanwhile, heat butter in a skillet over medium low heat. Once melted, add the garlic cloves to the skillet and cook for 2 minutes or until softened and fragrant. Set aside. Once the cauliflower is tender, transfer it to a blender or food processor using a slotted spoon. (Do NOT discard the chicken broth – you may need it later!) Add the garlic/butter to the blender. Process the mixture, adding chicken broth as needed to achieve the desired consistency. Process for a few minutes until sauce is completely smooth and creamy.

FOR THE NOODLES
Use a vegetable spiralizer to turn your zucchini into noodles, and place in a steamer basket in a pot on the stove to steam. Heat the pot with the zucchini noodles over medium heat, and steam until they are slightly soft, about 5-8 minutes (not very long at all). Once they are cooked to your liking, drain off any water. Don’t want to steam the noodles? Sauté them instead! Heat a little coconut oil in a pan, and cook the zucchini spirals until they’re cooked to your desired tenderness. To serve, divide the cooked zucchini noodles among each plate. Add the Alfredo sauce, top with chicken, and enjoy!

Benefits for Green Tea

I try to drink a cup of green tea each day.  The benefits of green tea are amazing.  I found these benefits from a study in the Life Science Journal October 2006. 

has properties that help prevent development of cancer

has properties that can help control diabetes

has benefits in preventing heart problems

helps prevent acne

easy weight loss due to its stimulant properties

slows aging because of its antioxidant properties.

soothes digestion and helps with bowel problems

has properties to help reduce cholesterol

has properties that help promote alertness and mental agility

may promote good humor

 All these benefits are due to the presence of polyphenols called EGCG, which are potent anti-oxidants that the body uses to combat the negative effects of many compounds that enter our body.
 

Tips for using Your Time Wisely

Fitness should be a part of your everyday life, like eating and sleeping. All you need is 30 minutes of exercise 5-6 each week. But when you're busy, it can be hard fit it in each day. Here are some tips for using your time wisely.

Did you know you're already exercising!!

Are you walking from the car to your office?

Taking the stairs instead of the elevator?

Gardening/mowing or snow shoveling/snow blowing?

Playing with your kids?

Good news — you're working out. Doing everyday activities and chores can improve your health, and burn calories all without going to the gym.

Now that you know, look for other opportunities to work out while you're doing other things:

• While you're on the phone, do simple stretches or walk in place.
• Do brief neck and shoulder exercises at your office or while you're watching TV.
• Do squats or jumping jacks during commercial breaks.
• Try a "squeeze ball" to tone your arms, flex your hands, and relieve stress.  
• Park your car farther out.
• Walk to deliver a message, rather than calling.
• Pace up and down in your office as you read reports or memos.
• Walk with your kids to the park, their play dates, or school.

Adding these simple activities when you are tight on time or even making them part of your daily routine permanently will all add up to better health. You're off to a great start. Keep going!