Tag Archives: eatclean

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.

Spring Clean: Do you need a DETOX and my TOP 3 Faves

Spring has finally SPRUNG! Open the windows, let in the fresh air and deep clean everything. It’s also a good time to take closer look at your own health and see if you might need some internal spring cleaning too.

Have you ever considered doing a DETOX? Well, I will be honest in telling you that when I hear this word I immediately start to cringe because to me it means I will be needing to limit or take away foods from my diet. In some cases, this can be a good thing but to an endurance athlete, we need to keep our fuel clean and keep it coming to give our bodies the nutrition to support the level of training we put in day in and day out. Therefore, it is not usually recommended that anyone in training for any level of Endurance Events/Races participate in a detox. That being said, we all have our “off training” months or even periods within our training schedules where we are working out at a lower intensity and THAT is the perfect time to find a detox program that fits your needs and schedule.  I’d love to share with you some common reasons WHY you might consider or your body might NEED a detox!

  • DeBloat
  • Cravings
  • Weightloss Resistance
  • Insomnia
  • Fluid Retention
  • Moodiness
  • Gallbladder Issues (or you’ve had it removed)
  • Constipated
  • Feeling Depressed
  • Skin Problems/ Allergic Reactions

If you have more than 3 of these symptoms it’s a sure sign that your body might be out of balance and a Detox may be able to help! There are so many programs out there and I’m here to tell you that I’ve tried a couple and happy to give you my take a ways today. I encourage you to look at several options and find one that fits best with your lifestyle. Depending on the intensity of the symptoms you may want a longer program, but for my own personal ACTIVE lifestyle I’m finding that anywhere from 3 to 21 days works for me.

Whole 30. First you should read the book It Starts With Food. This is the bible for this program and will tell you exactly what you can eat and what you will need to limit for 30 days. I say limit because most American’s do not normally eat this way and so it’s a big shock to most people’s body. I mention this one first because it has been recommended to anyone suffering from celiac or gluten sensitivities. If that is you, talk to your doctor and see if plunging head first into this program can deliver you real results, real fast.

21 Day Sugar Detox (Diane Fillapino) Loved this program and especially her cookbook. What’s nice about this program is you can pick your LEVEL of intensity and really ease your way into a “Whole30” level of thinking. You complete a short survey to find out where you should start and for me I was already cutting out dairy and grains so I followed level 3. What really worked for me was creating a list of foods I had that were “approved” for my level of the program taped to my fridge. I listed all the items in my pantry, fridge and pre-made snacks so that helped me eat healthy.

3 Day Refresh (Beachbody) 72 hours is very doable for anyone, which is what makes this program the most versatile ever! It’s also gentle enough that if your wallet allows it you could essentially “Refresh” monthly, but I’m thinking for me I’ll be doing it at least 4-5x a year. Every kit comes with a journal booklet, suggested snacks and meals and daily guide. If you use and follow the friendly “fill-in-the-blank” daily journal you cannot go off track.

No matter what program you choose, be it one of the ones mentioned above or another one that you research on your own, I highly recommend seeking out some sort of support group. For all of these I found an online community of new friends who were doing the same program at the same time. We checked in daily, shared recipes and asked questions of each other for modifications or for suggestions on how to food prep and outside factors like effects it was having on our moods and family/work life. It makes a big difference to know there’s someone you can lean on and everyone brought an energy to pushing through to the end of the program. One final word, it is important to know that a detox is just that, it is a TEMPORARY eating lifestyle. For me, my body is happiest when I find a grey area between Paleo/Whole30/Sugar Detox/LowCarb/NoDairy/LowGrains diet. See what I mean? Everyone’s body, activity and metabolism is on its own frequency so dont try to fit yourself into ONE “boxed” solution.

I’d love to hear from you about your detox journey, keep me posted.  Cheers to your good health!

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Easy Egg Muffins and Make Ahead Meal Prep

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Weekends are a great time to reset for the week ahead and TODAY I will be resetting my nutrition as I begin my very first 21DSD (21 day sugar detox) alongside starting a new fitness program, Insanity Max 30. It is not unlike me to want to do it all, to take on a bigger challenge and so I took the initiative to do more prepping more this weekend than I have in the last couple months.

 

 

This 21 Day Fix Friendly recipe works perfect, falls within the guidelines of the sugar detox program and I’ll be using my colored containers to measure my foods for all my meals over the next 3 weeks. This is nothing new, but I wanted to share my tips on how to make your next egg muffin batch turn out perfect in every way!

Ingredients can vary…but one ingredient I think you should include ALWAYS is onion. So follow this simple equation and you cannot fail: Eggs + Veggies + Onion.  In keeping track of meal portions and using the 21 day fix containers this is how it breaks down. I use a 12 serving muffin pan, so 4 “egg muffins” equal 1 red/1 green serving on the plan.

Ingredients: 3 Red Containers (6 eggs) +3 Green Containers (Veggies) Pics of today’s prep, I used what I had on hand: Frozen Broccoli &Fresh Cauliflower &Red/Yellow Peppers.IMG_0284IMG_0283

IMG_0286PreHeat oven to 350 degrees. Scrambled Eggs, chopped veggies & onion and added to egg mixture–I added 1 tsp of salt/pepper. Spray muffin pan generously with oil. I used a ladel to pour the mixture into the pan. Bake for 15 mins. At end, I noticed tops were still a little runny so I put my muffin pan under broiler for 2 minutes to finish them off, use your judgement, eggs should not be runny.

I put one set of four in the freezer, the others I separated into sandwich baggies and placed in fridge on top shelf perfect for Grab n Go!

Enjoy and let me know what veggie combinations you use when making your Egg Muffins!

–Jenn

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