Yay for Spring!

The winter clothes are packed away, the cute sweaters and flip flops are out, and meeting friends for a quick bite after work just seems like the most appropriate thing to do under the peaceful sunny sky.

Breaking up the work week with a fun-filled evening is extremely therapeutic to the mind, but can also cause damage to your summer slim down plan if you’re not prepared.

“Dining out” and “dieting”  sounds like an oxy moron but no worries! I’m goint to share some tips and tricks to make your eating experience fun, satisfying while staying on track.

Let’s paint a likely scenario and walk through it together!

Ok… so you’re sitting at your cubicle and you get a facebook alert. It’s a message from Jenny! She’s inviting you to a last minute get together after work.

“Hey chicas! It’s gorgeous out and you’re all invited to the Irish Pub on Main Street for dinner and drinks! See you at 5:30”

After hours at your desk and tanning under those florescent lights, of course you’re up for a good time so you message back “Yay! See you then!”

Rewind…. Jenny wrote: “Irish Pub”

When someone mentions “Irish Pub”, I automatically think specialty beers and lots of fried bar food, two menu items that can definitely pack on the pounds if you’re not careful!

Step 1: GOOGLE the restaurant! Most restaurants have web sites so this is usually not an issue.

Step 2: Download the menu and get your high lighter pen ready!

Step 3: Mark a few healthy items that you find appetizing but healthy. Most Irish pubs offer beef stews, salads and burgers in addition to the fish and chips, mashers and other fried yumminess

Personally, I usually order a bowl of hearty chilli minus the cheese and sour cream. Other options I might choose are turkey burgers without bread and a side salad, or something of the “kid’s menu” like a peanut butter sandwich

Step 4:  Eat before eating out! Before heading to dinner, I like to bite into an apple or half a protein bar to prevent overeating and diverting from my plan.

Step 5: Limit sugary drinks and alcohol consumption. Depending on the beverage and how much you chug down, you might be adding hundreds of calories to your day. There’s nothing wrong with a feel-good drink as long as you’re moderate and aware of the calories.

If you’re craving a beer, then go for it! But only go for one if you’re watching you’re weight. There are plenty of light and low carb beers like Michelob Ultra and Bud light that are less than 100 calories each. If you do choose a heavier beer (150-200 calories), then make sure to order a healthy appetizer like grilled chicken or non-cream based soup like vegetable or chicken noodle.

If you’re not into beer, then go for a glass of red wine or clear liquor like vodka. If you’re not into alcohol, then lucky you! Your options are H2O, seltzer water, unsweetened iced tea or diet soda.  NO PINA COLADAS! (Unless you’ve already calculated the calories in your day)

Step 6: Limit dessert after dinner and drinks. After your waitress clears your table, be ready for that final temptation…. DESSERT!

On my cheat day, I would totally ask my waitress to run down my dessert options, but on weekdays… I prefer to be good It’s only habitual that my taste buds crave sweets, so I’m always prepared for these moments.

First saving tip, always keep sugar free candy in your bag to pop in your mouth after dinner. 2nd tip/trick: Order a cappuccino with skim milk and add a packet of zero calorie sweetener. A few sips of this warm fake dessert will cut sugar cravings in seconds!

Step 7: LEAVE the bar or scene. Lingering around a bar longer than you should will more than likely tempt you to say “AH WHY NOT! BRING ON MORE BEER!” lol.. Once again, if this is your cheat day then drink up Charlie! But…. it’s not! If you have awesome will power, then you can stay as long as you want

Step 8: Drive home safely and unwind. You had a great night and hopefully, you kept your promise of staying good. If you did, then go you! If you didn’t, then no worries. Tomorrow is another day!

Trust me, I have my shares of going overboard when dining out! Instead of being hard on myself, I just appreciate and acknowledge the delicious calories that went into my mouth and make up for it the next day. The morning after a binge night usually consists of a low fat, low calorie meal plan to counteract any damage that I did lol…  (Example: Breakfast: egg white veggie omelette no toast, snack: low carb protein bar, lunch: grilled chicken salad with fat free dressing, snack: cut veggies and dinner: poached fish and veggies)

At the end of the day, enjoy life but remember that health is priceless.

xoxo

The summer is approaching and most people are on a mission to slim down.  You can certainly lose weight on bland chicken and tasteless steamed veggies but why eat that, when you can eat something delicious!

This tangy grilled calamari is low in fat, calories and carbs. This dish is also packed with slowly digesting proteins that will help keep your appetite at bay while helping you in sculpting your new summer body.

Tie those aprons and let’s get cooking!

Ingredients:

• 1-2 lbs of Calamari
• 2 tablespoons of olive oil
• 1 chili pepper or teaspoon of chili flakes
• 1 garlic clove
• 1 lemon
• salt n peppa

Preparation:

• prep your outdoor, indoor or George Foreman grill
• get fancy like the food network chefs and score the calamari
• throw it in a bowl with 1 tablespoon of olive oil, chili peppers, salt n peppa and chopped garlic
• let it marinade for 10 minutes or longer if you can
• Grill it up! 1-2 minutes per side should be good
• Using tongs or forks, grab the bites and place on a plate
• drizzle olive oil and lemon juice then season with salt n peppa

Place these yummy bites on a bed of mixed greens or just eat them straight!

If you’re uneasy about this recipe, I would suggest eating it out first. You can usually order these at an Italian or Mediterranean restaurant  so you can get an idea of the texture and flavors before venturing into making them yourself.

Don’t make losing weight torturous for yourself. There are endless options of delicious, low calorie snacks that you can bite into and still reach your goal.

The caloric amount of a “snack” can vary from person to person depending on how their meals are planned. Individuals who eat 5-6 mini meals might consider a snack to have 2-300 calories, and a person who eats 3 main meals and two snacks throughout the day might eat snacks that are only 100 calories.

Below, I have showcased some of my favorite snacks that I like to incorporate into my summer slim down months.

Let’s start snacking!

Rice Cakes!

Whole grain rice cakes are crunchy and hearty. Depending on the brand, each rice may only have 35 calories.

My favorite way of eating this complex carb is to top it with some peanut butter and sugar free raspberry jelly.

Sugar Free Jello

When I’m craving something sweet without adding more sugar into my day, I love me some jello.

Check out this Sugar free, 10 calorie cup of jell-o! After a long day, I deserve a sweet guilt-free treat!

EDAMAME!!!

What did you say about my momma!

ha ha.. ok that was a stupid attempt of a joke… anyway, I love these Asian treasures. A handful of these soybean pods are only a 100 calories,  packed with protein and so much fun to eat. Instead of grabbing a bag of chips, sprinkle a little salt on these and munch away.

Pickles

Snooky from the Jersey Shore loves these!

Dill pickles are low in calories and contain fiber and anti-oxidants. Don’t forget, that these guys used to be cucumbers.

For a snack, I like to have a few slices of deli turkey cuts with few crisp dill pickles.

Eggs

I like to boil a few of these little guys and have 1 or two as my snack with a few slices of cucumbers or even with a toasted whole grain bread. Eggs are excellent sources of protein and studies have shown that eating two eggs for breakfast everyday can help you eat less throughout the day and lose up to  20 pounds in a year! Plus…. they’re just yummy! If you’re looking to cut more calories, you can try one egg or just egg whites. For best savings, buy a chicken (they’ll hook you up with 2-3 eggs a day).

LOW CARB PROTEIN SHAKES/ BARS

Protein shakes and bars can boost weight loss efforts, suppress your appetite and sugar cravings and help stabilize your glucose levels. When choosing a protein supplement, I like to make sure that it’s low in sugar, moderate in protein and excellent in taste!

One of my top favorite shakes is EAS AdvantEDGE “carb control” vanilla that has 17g of protein and only 2 g of Net Impact carbs. For a delicious sugar free, low carb protein bar, try Coconut Coco Cream that has 18g of Protein and 2 g of Net Impact carbs. A few bites will leave you satisfied for hours!

COOL WHIP

If a piece of fruit bores you, then get some of this sugar free Cool Whip and spunk it up!

1 tablespoon of these creamy fluff is only 10 calories! Try it with some wild berries, juicy peach chunks or even some ripe mango slices.

BEANS!

My mom makes a mean three-bean salad that’s packed with fiber, protein and anti-oxidants. I could eat this refreshing, tangy cup of bean salad everyday!

If you’re a bean lover, try a few tablespoons of hummus with your veggie cuts or a bowl of black bean soup.

Speaking of Soup…. LOW CALORIE SOUP!

This whole can is only 200 calories and full of yumminess!

Select Harvest offers so many varieties of “light” soups that incorporate lean protein, healthy veggies and whole grains.

I like to make my own homemade chicken soup, but if you’re pressed on time, this is the perfect can to pick up. The easy peel off top makes life so much easier too!

Other snack ideas are:

• sliced cucumbers
• non fat yogurt
• 1 serving of fruit
• 1 serving of plain oatmeal w/ sweetener
• Low fat string cheese
• Low fat cottage cheese
• Low calorie Pop corn
• Celery & peanut butter
• whole grain crackers

What’s your favorite snack?

A few days ago, I gave you a few pointers on how to kick start your slim down for the coming Summer months, so today I wanted to give you an example of a simple meal plan that anyone can follow.

This sweet and simple meal plan includes well-balanced mini meals, healthy snacks and nutrient dense veggies that will help boost your weight loss efforts while keeping your cravings at bay.

Follow this eating style for a few weeks and watch your body transform!

Breakfast: Egg white, spinach, tomato and cheese sandwich.

If you haven’t tried Arnold’s multi-grain 100 calorie thins, then you better get on it!

I love this comforting delicious sandwich in the morning. cook up a 1/2 cup of egg whites, top it with a bunch of spinach, a few pieces of sun dried tomatoes and a slice of low fat cheese (or not).

To cut my sweet cravings after this, I sip on some green tea or coffee.

Snack: CARB-CONSCIOUS Coconut Coco Cream Protein bars.

This snack is actually my early afternoon dessert. I like to pair this delicious sugar free protein bar with a cup of hot coffee dressed with non-dairy creamer and a packet of sweetener like Equal or Stevia. This is a perfect snack for individuals looking to cut calories, carbs or just craving a guilt-free sweet snack. Click here to buy

Late lunch: Thai grilled chicken wrap

Stuff a low carb whole wheat tortilla, with grilled chicken, cucumbers, bean sprouts, cabbage and any other low calorie veggie.

Dress it up with a tangy balsamic or ginger dressing.

If you’re still hungry, try drinking a cup of low sodium V8 juice or drink an unsweetened flavored ice tea.

Dinner: Grilled Tilapia and steamed asparagus, topped with cherry tomatoes and pine nuts.

A great slim down technique is to cut down on carbs after 5 pm. For dinner, I like to combine lean protein with plenty of veggies!

Try a lean, low-fat piece of fish like tilapia and nutrient-dense veggies like asparagus.

Late night snack (if you’re starving)

Depending on how active your day was, you might find yourself hungry a few hours after your lean dinner.  I also try to keep my late night snacks low in calories and carbs to minimize fat storage while sleeping.

Try a non-fat plain FAGE yogurt that’s packed with protein to help build lean sexy muscles. If you don’t like the plain taste, try a little sweetener or 1/2 scoop of vanilla protein powder give it  a pudding-like taste.

Mixing a scoop of low carb, sugar free protein into your yogurt will give it a creamy, pudding-like texture and delicious dessert-like taste.

The summer time can be a fun-filled time with friends, family and sun, but if you’re feeling self conscience about the way you look and how your clothes are fitting, then this time of year can be just the opposite.

All the stores have already launched their Summer collections of cute sun dresses, short shorts and colorful swim wear, making you even more anxious about the upcoming season.

This time of the year used to make me so anxious! I would pray that mother nature would send us an unexpected snow storm to buy me more time to fit into that sun dress.

In the last few weeks, I have received quite a few emails from readers requesting quick slim down tips before heading out to a scheduled vacation, summer getaway and even a friend’s wedding, so I thought this was a good time to post some helpful tips on how to boost your weight loss and confidence for the Summer months.

Breathe and relax. Stress will only cause cortisol levels to increase and lead to not-so-cute belly fat. If you need to sip some wine, get a massage or even do some yoga poses, do it! Time is precious and should not be wasted over meaningless stress.

Example of how I relax: During my work day, I take 30 minutes to sit alone, preferably near a sunny window to slowly eat my healthy lunch which is usually grilled chicken, green veggies and some nutty brown rice. Working out with my trainer Lisa after also diverts any stress in my life and converts it into heart pumping time.

Be Realistic. Stop comparing yourself to the airbrushed, size 0 models on the TV commercials. Your goal should be looking and feeling better. Beauty comes in different colors and sizes, so make the best of what you have.

Example of my realistic goal: Since I’m a curvy girl, I concentrate on more squats, lunges and butt work to make my jiggly curves more lean and tone.

Commit and take action. Stop blaming the diets, it’s you! Acknowledging that you are in control is a key step to achieving a better self and body. You are amazing and capable of anything if you put your mind to it, so pull out that note pad and start setting your goals.

Example of how I commit and take action: I love making promises to myself. “I promise that I won’t order dessert after dinner!” “I promise to add 15 more minutes of cardio this week” “I promise to eat more veggies!”

Nutrition. Whenever people hear the words “diet” and “nutrition” it always sparks a torturous way of life. Why!!!! Food is amazing!  There are so many options that are both figure friendly and oh so yummy. When losing weight, my biggest weight loss tip is CALORIES IN… CALORIES OUT.

If you monitor your calories and eat well-balanced meals  full of fruits, veggies, whole grains, lean protein and healthy fats, I promise your body will naturally respond to your efforts.

Example of my eating habits: I always prep my meals for the work week and stay within my calorie needs. My favorite protein sources are grilled chicken, protein bars (coconut coco cream ) and greek yogurt. My favorite fibrous veggies are cauliflower and zucchinis because they’re so easy to cook or steam. My favorite complex carbs are brown rice, sweet potatoes and oats.

Exercise. Unless you are on bed rest, there is no excuse for a healthy individual not to get 20-30 minutes worth of physical activity during the day. You have so many options from taking a fast, brisk walk before dinner, walking up and down the stairs a few times in your work building, or even jumping rope in your living room. Mark out a time slot during your day and force yourself to start. Sometimes, it’s all about routine and once you’ve done it a few times, you’ll find yourself looking forward to it.

Example of my favorite exercises: I love weight training! Resistance training is an amazing way to sculpt lean, sexy muscles while boosting metabolism. If you’re a women who’s scared to bulk up then I just want you to trust me when I say it’s not that easy to. In order to bulk up, you must consume more calories and up your protein.

When it comes to losing weight, it’s easy to get caught up in the vanity so bring it back down to earth and love life. Enjoy the people that mean the world to you and don’t let life pass you by. Lose the weight to be healthier. Looking good and feeling better will be a guaranteed side effect.