Category Archives: Food

Tips for Eating Healthy on the Weekend!

Eating Healthy on the Weekend can be a BIG CHALLENGE if we let it. Weekends are a test for our will power and even more important for us to remember our why we began our healthy eating lifestyle. Admit it, sometimes we ski more meals because we didnt plan and dont want to put unhealthy food in our bodies or we will decline meeting friends because we are afraid we will not be able to control ourselves in an unhealthy food environment.

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Here I am at a local pizza place with friends where I ordered an appetizer and we boxed up leftovers to take home. 

Here’s my best tips for staying on track.

HAVE A PLAN! First PREPARE your meals when you are planning your activities. Occaisionally meetups will happen last minute but usually you have at least 24 hour notice of whats coming up. One of the best habits I have created is to meal prep for the weekend and get ready to grab ‘n go healthy foods stocked in my fridge.

MY Weekend Meal Prep for this weekend:

 

BEFORE YOU GO.  Pack light snacks to take with you when you leave your house. Easy non-perishible snacks like a kind bar or nuts can be pre-packed or stored in your gym bag, purse or car. Fresh options to bag to go are cut veggies, fruit or meat like turkey or meat sticks like jerky. Pack meals for yourself and your family if traveling to events or to parks, it helps you in saving money and eating clean.

When eating out….consider meal options at different restaurants and look for places with a wide range of menu items. Check online menus, if available, for nutrition information ahead of time.

AT THE RESTAURANT.  Balance your meal by including healthier selections from all the different food groups such as lean protein foods, low-fat dairy, fruits, vegetables and whole grains. Look for freshly made entrée salads that give you “balance in a bowl.” For example, entrée salads with baked or grilled chicken, beans or seafood provide protein along with fiber and other nutrients. Ask for dressing on the side so you can control the portion size.

For sandwich toppings, go with veggie options including lettuce, tomato, avocado and onion; if using condiments, choose ketchup, mustard, relish or salsa.

Round out your meal by ordering healthy side dishes, such as a side salad, baked potato or fruit. Boost the nutritional value of your baked potato by topping it with vegetables, salsa or chili.

AT THE TABLE. Eat slowly. It takes about 20 minutes for your brain to get the message from your stomach that you are no longer hungry. Fast eaters often are overeaters, while slow eaters tend to eat less and are still satisfied. Engage in conversation. While talking you will be eating less and giving your food time to digest in between bites. Watch your portions. Look for smaller portion entrees if possible and bring leftovers home for another meal. Or, order an appetizer in place of an entrée and add a small soup or salad.

GET MOVING. After dinner if you are able to walk, be it around the mall or even take the long route around the outside of the parking lot or to a local park it will help your food digest. If not immediately, then consider ending your day before bed with light yoga or some stretching.

Fighting the Monday BLOAT…simple ways to feel better today!

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           Fight off Belly Bloat!!

First of all, Mondays are terrific for starting FRESH. Here’s the trick though, its easy to get stuck in a yo-yo dieting nightmare if you are restarting EVERY Monday. Nonetheless, Summertime is great time to be with friends and family, concerts and celebrations but come Monday after the weekend Im not sure about you but my midsection feels a little fluffier than usual. I woke up feeling this way today after spending 2 days with my parents in michigan. I mean who can resist a home made breakfast prepared by your mom? So here’s a couple of tips for you to get back on track today and a special invitation to join my next fitness challenge.

Three Quick Fixes to Reducing bloat:

1. Drink more water and AVOID carbonated drinks. The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.

2. Eat smaller meals more often. Instead of eating 3 big meals a day, try eating smaller amounts/meals more often. This can keep you free of the bloated feeling that often follows large meals. Eating more frequently can also help contron blood sugar and manage hunger.

3. Don’t eat too fast. Eating quickly and not chewing your food well can causer air swallowing that leads to bloating. So slow down and ENJOY your food. Your meals should last at least 30 minutes, for snacks I’d aim for 10-15minutes. Keep in mind that digestion begins in the mouth and you can decrease bloating just by simply chewing your food more!

WHAT I am doing TODAY and invite you to take a look at trying it for yourself! I am doing a 3 day shakeology cleanse. When I first became a beachbody coach I would do this and last year Team Beachbody released their own “cleanse” called the 3 Day Refresh which I have also done in the past. Why am I doing the shakeology cleanse? Both programs have given me weightloss and de-bloating results. DISCLAIMER: I have heard from customers who say doing either of these programs actually makes them bloat up so be forewarned that everyone’s body and chemistry is different.  For anyone interested in trying this on their own with their own protein shakes, I’m happy to share the eating plan which you will repeat all THREE days.

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Breakfast: Shakeology w/ice  & water, 1/2 cup fruit

Snack: 1 fruit

Lunch: Shakeology w/ ice & water, 1 cup green tea

Snack: Shakeology w/ice & water

Dinner: Lean 6oz protein (fish, chicken) over 2 cups of greens. 2 tbs dressing is allowed.

If you want it more regimented, then you can go to my website and order the Refresh Kit (retails $70) and if you want to learn how to save 10% off your order then message me at Jenn Voss Fitness or email me at Beachbody Coach  Jenn.

To change your body, to reach new fitness goals you must always be seeking new ways to challenge yourself. One of the best reasons to be active in the beachbody community is to always be inspired to be doing more to improve your own health and fitness. Whenever you need to feel your best, I highly recommend trying the tips above or investing in doing a cleanse/ refresh! 

Workout Wednesday & Weeknight Cooking

Wednesday is hump day, the day where you are either deciding to begin digging in or you are buckling down and pushing harder from here until the weekend.  For me, I started the week STRONG. I just woke up Monday and decided that no matter what I was going to finish the final TWO weeks of 22 minute hard corps–committing to doing my scheduled workouts.  It felt good to declare that to myself, but not going to lie that with my fitness teaching schedule there are days that its a real challenge to fit them in.

Today’s workout was Resistance 1 to really push myself I grabbed 10 pound weights and used them for all the exercises today! So I feel that I’m in relatively good shape, but honestly I think this far into the program I am getting stronger and I can feel that my range of motion on the exercises is increasing too. This week my main focus is to stay on tempo with the reps in each workout too.

Want to challenge yourself? Here are 2 moves from my workout today that you can add on for a bonus to your workout today! My challenge to you is to count how many reps you can get done in 60 seconds!

Squat with OH Press: Feet hip distant apart, drop your hips back and dont let knees go past your toes. Weights on shoulders, palm facing in. Squat down, weights on shoulder and when you stand up press your hands overhead, keeping palms in and not locking out your elbows, keep your arms close to your ears.

Sit Up with Cross Punch: Lay on back on floor, knees bent and feet flat on floor. Lift shoulders just off floor keeping them up punch your fists Right/Left then lower down for one rep.

NOW…..lets talk DINNER.

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My new favorite dinner in a hurry option is picking up a $5.00 rotisserie chicken from the store. It allows me to toss together a balanced meal for my family and usually I have some leftovers for a chicken salad for me for lunch the next day AND I cook off the bones in a large pot with water for home made chicken broth. While at the store, be seure to either pick up some fresh salad or produce like broccoli or green beans to steam and serve as a healthy side.

Im always looking for people who are ready to switch up their workouts. Tell me more about where you are struggling—are you having a hard time meal planning, not eating as healthy as you think you should? What about you workouts, are you seeing and getting the physical results you want to see after doing your workouts? Let me know, I can help—I have fitness accountability groups that begin monthly so comment below or email me for details on how to join my next group!

Happy Wednesday–keep pushing!!

Jenn

A Runner’s Delight: Meals on the Run

Whether you are a runner or not, if you are passionate about eating to fuel your body, if you answer yes to one or more of the following questions, you’ll want to check this out!

  •  Do you need HELP in making decisions to feel confident in the food choices you’re making? 
  •  Do you want to prepare meals that contain natural foods and minimally processed ingredients?
  •  Do you struggle to find the time to make meals for yourself and your family?

In training as a runner, a close second to questions about training programs and how many miles this week, us runners are always talking about nutrition. Lets face it, we are experimenting and sharing all the time what is the best for pre-run, mid-run (including at what intervals we need to eat to support our energy) and post-run (what foods will help us recover faster and repair muscles). I was honored to be contacted by Runners World to read and review their new book just released last week from Rodale Publishing, Meals on the Run.

*While I received a complimentary digital version for purposes of review, all opinions expressed and subsequent taste testing are my own.

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Meals on the Run contains 150 recipes that can all be prepared in 30 minutes or less so that alone was enough for me to be drawn in and loving this cookbook right from the start. From page one, the foreward by Kara Goucher caught my attention too, she calls this book a bible of nutrition for runners with full lives. As a mother and female athlete I follow her and find that having her collaborating with this project really resonates with me. Here is the breakdown of the 9 chapters in the book.

  • Chapter 1 Breakfast
  • Chapter 2 Smoothies and Juices
  • Chapter 3 Snacks and Sweets
  • Chapter 4 Salads
  • Chapter 5 Soups and Stews
  • Chapter 6 Pasta and Noodles
  • Chapter 7 Vegetarian Mains and Sides
  • Chapter 8 Seafood Mains
  • Chapter 9 Meat and Poultry Mains

The first few pages include an extensive Pantry List which I was happy to see I am already stocked up on a lot of the items! The other COOL TOOLS:  Smart Shortcuts for fresh fruit and Produce and Time Saving equipment to have in your kitchen, on the “need” list for me is a 5qt Dutch Oven. I am all about convenience and love that it can go from the stovetop to the oven and then straight to the table for serving.

Did I mention the book is color-coded? Nice, right? Searching for Vegan meals, look for recipes with Purple Banner. I am a browser when it comes to meal planning, these eye catching details will help you find what you need QUICK! Two other categories that really caught my eye was 5MIN FIX & 10 MIN TOPS! Really? I can pull a healthy meal together that fast? Lifesaving for those mornings you oversleep your alarm or take a little longer in the shower or for us moms, packing healthy meals for the kids for weekend extra curricular activities.

I have a long list of recipes to try, this is the ONE I did this week for dessert after sitting down to dinner with my family. Everyone grabbed an apple, a plate and made their own! I resisted grabbing a scoop of vanilla on top but if you REALLY wanted to indulge I’d say this was as good as warm home made apple pie!

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All in all I found these meals included simple ingredients and am looking forward to trying more!! Meals on the Run retails for $26.95. I usually browse my library for new cookbooks before purchasing, but I highly recommend that if you are a runner and looking for nutrition support in one of the three areas of Pre-Run, Fuel during the Run & Post-Run this book is worth it’s weight in gold! Cannot wait to hear what recipes you try out first! Thanks so much for providing us runners with great tools for success Running World!

I cannot wait to hear about your favorite recipes and what meals you prepare first from this incredible cookbook!

Jenn

Every Day is a Good Day for Food Prep

Happy Tuesday!

I felt the need to share this with you today because well, we normally will do our grocery shopping and meal prepping on the weekend. What if that doesn’t happen? Well, I know for some it just means living a life of fast food and unhealthy food choices for that week. I mean really, who has time to spend the time in the kitchen portioning food into containers? Will it make that big of a dfference??  YES!!

Here’s 3 quick ways to get motivated to do a FOOD PREP during the week.

1) Thaw out your meat the night before you want to prep or stop at grocery and pick up your food. Having it right there when you open the fridge that next morning will give you the motivation to get it done.

2) Look at how much money you spent eating out the night before. For what it cost you to dine out, you might have spent 1/3 to almost 1/2 of your weekly food budget. Yes, seeing that dip in your bank account can really motivate you to get your booty in the kitchen ASAP.

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