Tips to Stay on Track this Labor Day

With Labor Day around the corner, that means summer is almost "officially" over!  I can't believe it's flown by so quickly!  Labor Day usually means that it's the last summer BBQ party, and of course can easily be filled with junk food, alcohol and desserts!  So...here's the question, are you going to give into your last party to end the summer, or will you enjoy your party by making some healthy choices and swaps to the foods you're serving?

Here's the deal...there are so many amazing recipes you can serve (or bring) that the entire crowd will love!  You don't have to sacrifice flavor or your desserts to stay healthy yet still enjoy your holiday weekend!

What are some tips as you go into this weekend and planning to be at a party?

1) Exercise

You may be enjoying a couple parties or BBQs this weekend, but if you KNOW you're going to be "splurging" at all, then why not start your weekend with a great workout?  Get up (even if it's a rest day) and workout anyways!  There's no harm in getting an extra calorie burn in before you go to a party!

2) Stay on track during your other days/meals

So you have 1 or maybe 2 parties planned this weekend...don't throw the baby out with the bath water!  Be on point with your nutrition the rest of the weekend and allow yourself to enjoy a treat or 2 for your party!  Don't make it an "all or nothing" weekend!  

3)  Plan ahead

Planning is the KEY piece to your success!  If you fail to plan, you plan to fail!  If you KNOW you'll be at a party or BBQ, you can probably have a rough guess as to what's being served.  Plan out on paper what your day will look like.  Start at the beginning of the day and plan it out.  Reserve enough calories or containers if you follow the 21 Day Fix so that you can enjoy your party!  Be an awesome guest that brings a dish!  If you bring something that you know you can eat and it is nutritious and satisfying, then you can munch on your item and know that you've got something to eat!

4)  Eat before you go!

If you know you'll be tempted with heavy and high fat foods, then what I like to do is have a nutritious meal (or my favorite is to drink a Shakeology) before I go to the party!  I will eat less and can keep busy by drinking water or tea!  Let's face it...you're at a party and most likely there are enough people there that you won't be singled out if you don't have full portions of everything!  

5) 80/20 Rule - Everything in Moderation!

Eating healthy and living a healthy lifestyle is not a death sentence!  It's a lifestyle!  We ALL need good health!!  So what I like to say is live by the 80/20 rule!  80% of the time, eat spot on and healthy!  20% of the time, enjoy a treat, dessert, special meal or a drink!  It's all about moderation!  When you eat like this, you don't feel deprived!  It's all about moderation!  Know when enough is enough!

Lastly...enjoy your last bit of summer!  Here are a couple recipes I like 

Delicious "pre party" meal - Blueberry Muffin Shakeology

Great appetizer or finger food (and packs a great source of protein) - Turkey Meatballs

Perfect side dish  - Quinoa Salad

Healthy yet delicious dessert - Dark Chocolate Flourless Brownie Muffins

Interested in joining an upcoming Health/Fitness Accountability Group?  Click here to fill out an application!

Healthy Tips for Eating Out!

I'm sure it could be a weekly scenario for you…it's the weekend, Friday or Saturday night…you're going out with friends or you are just tired after a long week of cooking and would like to make life easy and go out to dinner!  So, if you're like me it's a relief yet at the same time sometimes I think AHHHH…what will I eat or how will I choose the best and healthiest food choice so I don't blow my work all week!

Let's face it, eating out is not always the healthiest option with things filled with sodium, fat, tons of calories, and hidden sugar...and just when you think you are eating healthy by getting the nice salad, sometimes those are THE WORST options to choose from.  So, now you're saying, "Well, then…what in the heck do I choose?"

So, how do you take the stress out of eating out and actually enjoy it?  Let's try and keep the stress of eating out at a minimum, here are some tips from Tosca Reno's Stripped book to keep you from losing your mind when you eat out!

First, you need a game plan!  Obviously, when you are trying to lose weight and get to your goal, you should really avoid eating out as much as possible, because we all know that once you get into that setting, there are SO many temptations all around us!  You need to be in control of your choices and not be controlled by the food around you!

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" or join the "clean your plate club".  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.

Green Salad

4.  Broth is Best
When there is no Clean salad option, have a broth-based soup.

5.  No Bread, Please!
Forgo the breadbasket, don't even let it come to the table…remember this is not helping you achieve your 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 you don't see those options on the menu, ASK YOUR SERVER to do this.  Usually they are MORE than willing to cook it this way.  You can't go wrong with a grilled chicken and steamed veggies.  But remember NO sauce or butter.  Don't be fooled by the "low fat" or "fat free" tag lines.  That doesn't always mean healthy!

7.  Portion Control Is In.
Take a good look at your plate.  How much food is really on there?  Probably too much…ask for a doggie bag and split it in half before you even start eating!

8.  Fletcherize
This is the practice of chewing each mouthful a minimum of 25 times.  When you do this, it allows your body to recognize that you are slowly becoming full and satisfied.  (I know this is nearly impossible when you have kids and you never know what the next moment holds).  I am extremely bad at this…I eat entirely way too fast!  This is definitely something I need to work on!

9.  Zero Tolerance
As hard as it may be, you've got to say NO to the alcohol.  Remember alcohol is made from sugar and this can derail you in the most powerful way.  Have sparkling water with lemon or lime slices instead.

10.  Stop Before the End
Remember your end goal…it is to shed those last pounds or reach that goal you dream about.  If you can't resist something sweet at the end of dinner, ask for a dish of fresh fruit and leave it at that!


If you really doubt your ability to resist restaurant offerings, then try this little trick called, "pre-eating"! Then when you are at a restaurant or social event you don't need to worry about what you'll order and you can focus on socializing!

If you just can't say no to the dessert table, then pack yourself a few clean cookies in a Ziploc bag and pull them out when everyone is having coffee.  Remember the commitment you've made, don't let a couple sugar laden cookies derail you and create a chain reaction that will make you regret your choices.

Become familiar with menus and if you end up having to go through the drive-thru make sure you know the specs on what you are ordering.  Never super size and make food choices by ordering grilled chicken and a side salad.  Cut up the chicken and place on a salad with olive oil and vinegar dressing or low fat balsamic.

This is probably one of the most difficult things to manage, following a healthy and social lifestyle. Surround yourself with family and friends that will support you in your healthy choices you make and who aren't going to sabotage your efforts.  Instead of going out drinking or to a restaurant, here are some alternatives:

Go for a HIKE!

• Meet a friend at a gym
• Have a game night at home with clean snacks
• Volunteer together at a local charity
• Organize a kickball or softball game in your neighborhood or with the kids
• Take a hike with the family or friends
• Enjoy the outdoors with something that doesn't involve lots of eating
• Go to the beach (getting in your bathing suit will keep you from eating poorly)

Eating clean and creating a healthy lifestyle doesn't mean you are boring or not able to be social anymore.  There is so much more to life than eating and drinking.  Live outside the box and you will have people wondering what you are doing because your energy and personality are on fire!!