Monday, December 10, 2012

Winter Weigh-in Challenge

You simply DO NOT have to wait one day more to give yourself the best gift you ever could. Your health is not only a gift to you, but to your family & friends. I challenge you to look at the way you eat differently, when you eat to live instead of living to eat the rewards are endless!! As always it's best to consult your doctor before making changes to your diet & exercise. I am not a physician, this post is intended to serve as informational purposes. 

Breakfast, Lunch Snacks and Dinner (say what?!) YOU MUST have PROTEIN in every meal to help your body build muscle (you know the stuff that eats your fat, not boy beach muscles)!

Seasonings- yes it can still taste AMAZING! Trader Joe's 21 Seasoning Salute ( I swear by it, cook my veggies in it too!) Pepper, yes! Salt, limit it! 

Carbs- just like anything else in life, there are good & bad. Carbs are best in the morning/early afternoon as they are easier for your body to put to good use, sorry no cobbler before bed.

Hydrate- Seriously, this is THE MOST IMPORTANT THING YOU NEED in your new lifestyle, water. I drink 1 gallon a day, and the thought of it at first was disgusting! Now I am so in love with water it's practically the only thing I drink. PLEASE DRINK 1 BOTTLE OF WATER BEFORE EVERY MEAL & EVERY SNACK, PEOPLE CONFUSE DEHYDRATION WITH BEING HUNGRY.




Breakfast Ideas-no you can't skip it! This is your MOST important meal of the day! You'll thank me, I promise! All breakfast ideas listed are around 250-300 calories (the MAGIC number)
  • Goat Cheese Egg White Omelet (1 whole egg & 2 egg whites) topped with 1 oz. (think the size of a 50 cent piece) goat cheese, plus a 1/2 WHOLE WHEAT English muffin & 1/2 cup sliced strawberries or 1/2 cup pineapple. 
  • Special K Cereal 1/2 cup with 1/2 cup low-fat milk/almond milk, 1/2 cup seasonal berries & 2 Tbsp. slivered almonds (on the side or in the cereal) 
  • Oatmeal (I LOVE Trader Joes, it's gluten free and yummy) 1/2 cup dry oats, 1 cup of water,  Flax Seed, I add to mine brown sugar, 2 Tbsp. slivered almonds or pecans. I also do an AMAZING pumpkin pie oatmeal that I will post later :)
  • Ricotta Cheese & Fruit Heaven! Make it pretty & layer this bad boy in a tall glass, layer 1/2 cup part-skim ricotta cheese with 1/4 cup mango, 1/4 cup strawberries, & sprinkle with cinnamon. Top with a Tbsp. organic granola with flax seed. You're welcome :)
Lunch Ideas-and no we're not skipping this meal either! All are around 350 calories (are you seeing a theme here?)
  • Salads- I LOVE a good salad, don't let dressings RUIN & sabotage your new and healthy way of living, get it on the side, know the calorie count! Simple thing to remember: RANCH DRESSING SUCKS, it may taste yummy but it is horrible for your engine (would you throw sugar in your car's gas tank? I wouldn't either.) Key to a filling salad: PROTEIN (Chicken, Tofu, Steak, Chicken, Shrimp). Eating out? Order a salad, check the calories though, you'd be surprised some restaurants can RUIN your salad with hidden calories.
  • Chicken Breast & Veggies- Remember this rule of thumb always, meat shouldn't be larger than the palm of your hand not Shaq's hand. Veggies are good, veggies are great, put lots and lots on your plate! 
  • Steak & Veggies-same rule applies here with size of meat just like in the chicken lunch!
  • Subway-EAT FRESH! But be wise and STAY AWAY from Mayo, Ranch and if Jared didn't promote it, don't eat it! Look at their Eat Fresh Menu & follow the guideline, don't add the bad, skip the chips and cookies!
Dinner Ideas-lookie here, we ARE eating! All meals here are around 400 calories.
  • Trader Joe's Frozen Turkey Meatballs with Trader Joe's Frozen Brown Rice & Marina Sauce
  • Grilled red & yellow bell peppers sauted with yellow onion served with a grilled chicken breast
  • Ground Turkey Chili (NO SOUR CREAM, but, "yes please"! on the fat-free cheese, no more than the size of a silver dollar, trust me it's enough)
  • Chicken Breast & Veggies- Remember this rule of thumb always, meat shouldn't be larger than the palm of your hand not Shaq's hand. Veggies are good, veggies are great, put lots and lots on your plate! 
  • Steak & Veggies-same rule applies here with size of meat just like in the chicken lunch!
Snacks- yes please!!! I want you to snack, I want you to feel like you have eaten all day, I don't want you to feel hungry. STAY AWAY FROM 100 CALORIE SNACK PACKS, THEY ARE TYPICALLY JUNK FOOD! Below are 100-200 Calorie Snacks, have 2 a day (1 in between breakfast & lunch & 1 in between lunch & dinner.)
  • 1/2 cup 2% low-fat cottage cheese with 1/4 cup mixed berries
  • 1 large hard boiled egg
  • 3/4 cup nonfat yogurt 
  • 1/2 cup edamame
  • 10 rice crackers with 1/4 cup salsa
  • 1 oz. dark chocolate
  • 3 cups air-popped popcorn
  • 1/2 cup veggies & hummus (size serving suggestions on package)
  • Almond Butter & 1 small apple
  • Pro-Complete 40 Protein Shake (this in my opinion is the BEST shake on the market, it tastes amazing! I love the chocolate, they also make vanilla, strawberry and banana). 
Fat Kid Friday- My friend Matt Valdez shared his weight loss story with me & introduced me to Fat Kid Friday. 1 day a week it's okay to splurge, just don't make it a habit. 1 day of bad eating does not ruin your hard work, rewarding yourself once a week keeps you from ruining your new lifestyle. 


This was the picture that made me change my life. I never thought I was fat or unhealthy until I saw this photo, I felt so full of life but my choices in food & lack of exercise were going to end up killing me! And the photo in the blue bikini is me NOW!!!