Category Archives: Diet & Nutrition Tips
One of the things I like to do is share my stupid mistakes so YOU don’t REPEAT THEM! Yep, I am not afraid to tell you just how bad I blew it. I may be a fitness professional, and although I know a lot about nutrition, calories and weight management, I still make poor choices from time to time. The only reason I am not as big as a cow is because 1.) I look for mistakes (meaning, I hold myself accountable, I look up calories and I look for the truth (facts). 2.) I work my mistakes off. 3.) I learn from my mistakes. 4.) I apply what I learn (a lot of people learn a lot about improving their eating, but they don’t apply it).
The difference between my mistakes and other people making mistakes is I make them less often. Where I may totally blow it occasionally, some people are blowing it every week, or every other day. Those mistakes add up if going unnoticed, and that is when weight gain happens – or why people can’t lose weight despite all their work in the gym.
So, here’s the story. I had family in town last night so we all decided to go to Outback for dinner. I’m not dieting right now so I was already going in knowing I was going to treat myself – which means I plan on having that yummy salad they have and a baked potato instead of broccoli. Let me stop right here and tell you this: If I had looked up the calories ahead of time (like I tell EEEEEVERYONE else), I would have not chosen what I ordered. The damage way exceeded what I would have allowed myself if I had known in advance.
Mistake #1: I didn’t look up the calories BEFORE I ordered.
As I’m looking at the menu, I had pretty much settled on getting just a small steak, baked potato and side salad. BUT, Steve (yes, I’m throwing him right under that big blame bus) said, “why don’t you get the Outback 4 Special, the 4-course meal for $15?“. Well, I almost felt stupid if I DIDN’T get that. What a deal right? WRONG! It was a baaaaad deal – and I have news for you! It cost WAY more than $15. It cost me $15 to eat it and it’s going to cost me plenty more in valuable time to burn it off!
Mistake #2: I let someone or something (tempting menu item or deals) to change my mind!
So here’s what I ended up eating. NOTE: I never, NEVER, NEEEVER get dessert, BUT it came with the “package”. Thank you Outback for trying to fatten me up. You not only Biggie Sized my meal, you Biggie Sized ME! Yes, I have a choice and could have chosen better, but your “good deal” sucked me in and I took the ugly bate. Yep, you caught me, hook line, and sinker!
What I ordered:
- Sparkling water with lime: 1 calories
- White Bean & Sausage Soup: 162 calories
- Blue Cheese & Pecan Chopped Salad: 559 calories (WHAT?! U HAVE GOT TO BE KIDDING ME?!!)
- 6oz Steak: 254 calories
- Baked Potato with Sour Cream & Butter: 313 calories
- Carrot Cake: 320 calories
TOTAL DAMAGE: 1,878 CALORIES!!!!!!
Mistake #3: By eating less, I talked myself into thinking I was doing OK.
What I actually ate:
- Sparkling Water with Lime: 0 Calories
- I Ate ALL of My White Bean & Sausage Soup: 162 calories
- I Ate ALL of My Blue Cheese & Pecan Chopped Salad: 559 calories (BIG mistake!)
- 1/2 My 6oz Steak: 127 calories
- 1/2 My Baked Potato with Sour Cream & Butter: 156 calories
- 1/4 of My Carrot Cake: 80 calories
TOTAL DAMAGE: 1,084 CALORIES - STILL AWFUL!!
(I saved 800 calories, but STILL have to run 10 miles to erase the damage!!)
Mistake #4: I ordered something I really loved – and took it home.
Really? That doesn’t belong in my house. That’s what I call “planning to fail”. Why didn’t I just let everyone at the table taste it. Why? Because I freakin’ LOVE carrot cake.
Moral of the Story…
Listen, if I had been amazing with my diet lately, this whole catastrophe wouldn’t have mattered – but I haven’t been good with my diet. I’ve been “off” my diet for several weeks and this week was supposed to mark my start of getting my act together after my vacations and being sick.
So, this mistake set me back a few MORE days. In the big scheme of things, it really is not that big of a deal IF it only happens occasionally, but this is a perfect example of how many people are “try” to make good choices – and they wonder why they can’t lose weight.
Why Good Intentions Don’t Cut It:
The above is proof that good intentions aren’t enough even when someone:
- Orders water instead of wine
- Avoids the bread and butter
- Chooses a vegetable based soup instead of a cream based soup
- Chooses salad over blooming onions or other greasy appetizers
- Orders grilled meat, instead of a saucy dish
- Picks whole foods for sides, instead of casseroles or fried sides
- Eats half the meal
- Has only a few bites of dessert instead of eating the whole thing
Even after ALL THAT, they STILL are eating WAY too many calories.
Next time you eat out, think of me, sitting at the computer the next morning, looking up calories from the night before and tallying the damage. Even though the food was good, I can honestly say it wasn’t worth what it will take to work it off. I see a lot of exercise in my future.
We live by rules in every part of our life – finances, marriage, work and government, to name of few. But, we expect NOT to live by rules when it comes to food. For some reason we think those kind of rules are bad, unhealthy, limiting, no fun, unfair, damaging and inconvenient. Why would it be any different than the rules we have with our finances? We fully understand that we are expected to work for our paycheck, and we are expected to pay our bills – and, if we don’t, there are serious repercussions.
Since we are expected to not spend more than we make, most of us live on some type of budget. Well, in the same way you must budget your money, you should also budget your food. If you eat more than you can “afford” to eat, you will have repercussions to your actions. Those repercussions come in the form of weight gain and health issues.
Think of how someone manages a business. It doesn’t matter how much they profit, if they don’t also consider their loss. It’s the balance that matters. In the same way, it doesn’t matter how much you “work” (exercise) if you are still eating more than you can afford. Every extra pound of fat “over the limit” is a sign that you have been irresponsible with your body account – your loss is greater than your profit. You are, essentially, living “in the red”.
The only difference between overeating and overspending is no one repos your car or takes your house. Your “punishment” is the extra baggage you have to lug around and the evidence you see of your past actions in the mirror every day. So that’s the bad news. The good news is, you can erase the debt! You can literally work off the hole you got yourself into just like we work off financial debt – by working hard, going on a budget, and sticking to it until the debt is gone.
Will you have to make sacrifices? Of course. Will you be able to live the way you have been used to living? No. So go ahead and get your whining out of your system and get over it. I’ll be honest with you, a lot of things have to change. But that is a good thing. The way you have been living got you where you are now. And, if you are overweight, I bet you are not happy where you are now. So why would you want to continue doing things that always give you the same bad result?
When I look at my credit card balance, I forget what I even bought. I wonder how in the world I ever spent that much money. The fine dining and the clothes (I already given away to Goodwill) are gone. It all comes with a price. Now I’m paying it off – and, quite honestly, it’s not fun. BUT I know the reward once I do pay it off. I understand I am paying the price now for what I couldn’t afford earlier – and in many ways, that is exactly what we are doing with our weight. The extra work we have to do in the gym, and the sacrifices we have to make out of the gym are all part of the process to reach our goal.
How do you stick to this new budget and not give up or give in? The key to success is to constantly remind yourself of the big picture. Instead of thinking about what you are missing out on right NOW, you must think about what you would miss out on LATER if you don’t stick to your plan.
If you have a weight issue, I challenge you to rethink the way you treat food. Like your spending, indulging in the extras should be an occasional treat – not a daily habit. Rules are not evil, they are there to protect you and they are healthy. It’s living without rules that is the most damaging. If you are overweight, you are experiencing the damage firsthand. So,every time you are tempted, remember the repercussions for doing what is wrong and remember the reward for doing what is right. Focus on what you are working toward – and don’t you dare let anything get in your way!
I’ve never heard anyone say “I feel so fat, if only I could be stronger in the gym”. No, that never happens. What they say is, “I’m so fat, I just wish I could be stronger around food”. The fact is, what we do in the gym is the easy part. It’s what we do in the kitchen that is tough.
We need food. It’s fuel for our body – BUT we have to learn to control food like we learn to control a weight. Think about this: When people first lift free weights, their weights are all over the place. Every movement feels a little unnatural. Newbies are shaky, wobbly and unbalanced. Lifting weights takes a certain amount of practice, which require repetition. Then, once we are able to control the weight, we work to improve, increasing the weight, and improving our skill.
We could use some of those same principles in the kitchen. We must first do what comes unnatural for us. For example, you may need to force yourself to eat 5-6 times a day at first. Like trying a new exercise, we have to try new things with our diet, like counting calories or making protein shakes. Then, you have to practice those things over and over – yes, you heard right. We have to practice eating healthy. You will practice new recipes and try new snacks – and just like when we practice anything else, we will not always get it right. So we keep working on it.
Look at the definition of what practice:
Practice: repeated performance or systematic exercise for the purpose of acquiring skill or proficiency. “Practice makes perfect.”
Don’t you think we could all use more practice when it comes to eating right? This means we have to REPEATEDLY keep trying to improve our eating habits, even when we fail, until we are proficient in healthy eating. Like anything else, it will take work. We can’t rely on shortcuts or happenstance. But, just like the work we put in the gym, the work we put in the kitchen comes with a great reward! You will get stronger.
My husband, Steve, LOVES him some meatloaf! It’s his favorite dish I make. And, for people who really don’t like the texture of meat, it’s a great way to get more protein in your diet when you are sick of chewing on chunks of meat. Even people who enjoy meat get sick of eating chicken sometimes you feel like if you have one more piece of dang chicken, you’ll SCREAM. That’s when it’s time to get your baking dishes out!
I would post more recipes, but the truth is, I rarely follow them. I make stuff up as I go. Monday I made Turkey & Quinoa meatballs and shirataki noodles with a sweet basal and spinach sauce. I have no idea what I put in it because I just added a dash of this, a dash of that and just played around until I liked what I tasted.
However, sometimes I like to follow recipes to get ideas. I rarely follow it to the T. Most of the time I double, triple or quadruple it (you would too if you were married to Steve Pfiester – that boy can EAT! haha). So, here’s the recipe I followed from Lazy LowCal Cookbook by Becky Clark to put Quinoa to the test. Result: SUCCESS!
I doubled this recipe, added a little more kick too it with the fresh jalapenos, and personalized the flavor with some of my favorite spices.
Turkey & Quinoa Meatloaf (from the Lazy LowCal Cookbook)
- 1lbs Ground Turkey
- 1/2 Cup Uncooked Quinoa
- 1 Onion Diced
- 7 oz Green Chiles
- 2 Diced Jalapenos
- 6 oz Can of Tomato Paste
- 1 Tablespoon Minced Garlic
- Seasonings (I used spices like Chili Pepper, Salt & Stevia to sweeten a little)
Cook your quinoa first, then add it to the rest of the ingredients. Mix it all together, put in your bakeware, and bake on 375 for 90 minutes. If you have your own favorite meatloaf recipe, use Quinoa instead of breadcrumbs.
People can normally handle looking up calories for whole foods, but it seems they “Lose It” when they start doing complicated recipes and casseroles. If you use a calorie management app (I like LoseIt) Managing calories from your favorite recipe is easier than you think. Simply add each ingredient (full amount for the whole recipe) into your lose recipe builder (located under More & Edit Foods & Exercises). The total calories will look huge – but remember, you have to set the number of servings for that meal.
So, divide the meatloaf into squares (or simply mark with a knife) when it cools and put the total number of squares in as number of servings to get the number of calories for each piece. It’s better to have smaller squares (and serve more than one piece), than to have large squares. This way you can have “snack-size” pieces that you can easily manage when you count calories. Also try using miniature cupcake pans instead of full baking dishes to make it even easier to serve and manage calories!
10 Servings: 153 calories, 1.4gm fat, 11.7gm carbs, 24.6gm protein, 2gm fiber.
8 Servings: 191 calories, 1.8gm fat, 14.6gm carbs, 30gm protein, 2.5gm fiber.
Turkey Meatloaf Wrap
- 1 Healthy Grain Flat Out Wrap
- Cold Meatloaf
- Romaine lettuce
- Lite Mayo
- Optional Burger style: Add onion, Mustard, Ketchup & pickles and heat the meatloaf
The lettuce adds a nice fresh crunch – and the whole thing stayed with me for several hours. Totally yummy!
I swear, everytime I go to say Quinoa I want to say Kuinoy. Keenwaw is how it is pronounced, and it’s a previously overlooked grain that is gaining popularity, and is a wonderful addition to a healthy meal plan. It was hard to find at the grocery store however. I searched several times before I finally found it. Mine is organic and it came in a bag and it looks like little round seeds. Some people have found it in the grain (rice) section, however, I found it by the flower, corn meal and stuff, in the Greenwise section at our Publix. If you can’t find it, find a grocery employee to help you locate it because I don’t think people really know where it is supposed to go yet. Also check the gluten-free section as a possibility.
Look at the Nutritional comparison between 1/1 cup of cooked quinoa (120 calories) and 1/2 cup of cooked instant long grain rice (180 calories).
In this particular brand of white rice, the protein appears to be the same, but if you are counting calories and compared 120 calories of quinoa to 120 calories of rice, the protein would be less for rice (approximately 2.7gms). Not only do you get to eat fewer calories, quinoa has all the essential amino acids, plus lysine which aids tissue repair (great for helping repair muscles). Quinoa is even more nutritious than brown rice, which is pretty darn nutritious.
CLICK HERE for 20 Ways to Cook Quinoa from CookingLight.com
Most of us have done this before. We skip a few workouts, and before you know it, we are eating crappy, eating too much, feeling fat, and just eating more and more. Here are 3 chemical reasons why we EAT MORE when we skip our workouts – and if you think about it, these same reasons are also often times why we WORKOUT LESS.
1. WE ARE TIRED. Ironically, one of the reasons we skip workouts is because we are too tired. However, many times we still don’t give our body the rest it needs to recover. We continue to go, go, go. Since calories are energy, some experts say our body craves calories because it knows it will wake us up and energize us. However, what we probably need is just a really good night sleep so we wake up refreshed and energized the healthy way.
2. WE ARE STRESSED. Many times we skip a workout because we are stressed out and can’t focus. When we are stressed, we often don’t feel like being around people and we just want to hide – so extra social events like going to the gym get the ax. Also, the more people are stressed, the less they sleep. So #1 is already in play. Researchers say that when we are stressed our body releases more cortisol, which is a stress hormone. Some reports indicate that increased cortisol is linked to increased belly fat and increased cravings. Then there is just the “woe, is me” part. The more stressed we get, the more sorry we feel for ourselves, and the more we decide we deserve the ice cream because it’s been “such a rough day”. The best way to combat stress, is sleep and exercise. If you want to combat stress eating, you have to combat the stress.
3. WE ARE BORED. We are too tired to workout and to stressed to think – so we plop down on the couch to “relax”. Since we skipped our workout, we actually have MORE time to do nothing (and more time to eat!). Although we probably should go to bed, we don’t, because we don’t like missing out on anything. Instead, we stalk Instagram, check facebook, tweet a couple of folks, surf, or turn on the good ole boob tube. These things stimulate us enough to keep us awake enough to not miss anything, but not relaxed enough to get the rest our body needs.
Like Ricky Bobby said in Talladega Nights, “I’m not sure what to do with my hands?” we don’t know how to stay still. We rarely sit that still – and as soon as we do, we want to be entertained. Normally, that includes food. Again, if you want to prevent boredom eating, tackle #1 so you aren’t too tired to spend time exercising, tackle #2 so you aren’t craving food and work on #3 and limit your “still time” or learn how to control your hands – and your tongue.
Break the Cycle
Sadly, if we don’t break the cycle, the more we eat, the more depressed we get – and that fuels more lack of sleep, more stress and more boredom because we normally retreat. We also feel hopeless because we feel too far away from our goal. Instead of looking at why we eat crappier when we workout less, let’s look at why we eat better when we workout more.
When we workout, we work HARD to burn calories. Since just how hard we worked is fresh in our head, we are less likely to sabotage that work. The key is, it has to be a regular thing. It’s not like we can work hard last week and that be enough to make us want to protect last week’s investment. Muscle soreness, being in the gym, being around other inspiration people and sweating your butt off TODAY is what you need to help give you the motivation you need to eat right TODAY.
Sometimes, that feeling is enough to last you a couple of days – but once you’ve missed a bunch of days, forget it. We lose that connection between work and calories. It not real enough to us anymore. That’s also why it’s much harder to diet without exercise. Exercise is like your job and food is like your money. You’ll never be frugal with free money, but if you work hard for it, you’ll be a lot more cautious how you spend it. This is also why the work must be a little tough. When you work REALLY hard for something, you bet you’ll be a lot less likely to blow that hard work on a something silly. One, because you realize all the hard work you just did and, two, because you don’t want to do any more of that than you have too.
Let the People Speak
Here’s what others had to say about why they think they eat more when they workout less.
Alexie Elizabeth Messer I think it is because when we are working out we realize the effort we have out in that day and don’t want to ruin/negate it by over eating. In short we are just more conscious of our bodies when working out.
Patti Ambrosia McLean We figure might as well… Sadly we want instant results. Not possible
Robert Phoenix At heart we are hunters, gatherers & scavengers. Its deeply routed in our genetics. This is at odds with modern day living. We are programmed to search & forage for food. When we exercise we burn fat & calories. If we dont exercise insulin levels rise in the body to convert the excess food we eat into fat & store it, we become “insulin tolerant” & used to the rising levels of insulin & the body desires more food to counterract the increased insulin levels. We are also more likely to desire unhealthy foods as the insulin tolerance increases. Also mentality plays a big part. By saying “no” to specific foods you want them more so this doesn’t work well. The word “Diet” is overused & has become an instrinsic part of our vocabulary which is detrimental because it suggests to the body that we are “depriving” ourselves of food which makes the hunter/gatherer/scavenger inside us become a defense mechanism & make us want more food. I could go on…
Tamara Grand For me, the two go together. I’m more mindful of my body and how it feels when I’m exercising daily and the link between food and fuel is stronger!
Alex Cartwright Pretty sure it’s chemical…we aren’t getting the endorphin rush we’d receive from a good workout so we try to get it from food.
Tommy Arenas i work hard labor” then feel 2 tired 2 wrkout” sumtimz i just eat & crash”
Laurie Duncan It’s a survival mechanism.
Charise Charly McOmber I’d love to know. There are times when I can be right on target, never a slip. But I’ve gone through a period of swearing I’m going to make it today eating clean and then break every rule. I don’t get it.
Chris Nicodemus I disagree sorry , the More I Train the More I Eat, Like a Furnace Fueling the Fire
Amanda Marciniak Mazey did that today, I could not stop eating and couldn’t be bothered with working out, now I feel sick and yet even tho I’m not hungry feel the urge to eat
One of my facebook friends, Vanessa, commented on my omelet yesterday morning and said she’d love to see my shopping list. So I decided to grab my receipt and share what i got.
First, I must confess. My eating has been so off the last 2 weeks since my vacation. I often skipped meals or opted for a can of soup because I was too lazy to cook – and the main reason cooking would be challenging is because we were low on groceries. Betty Crocker I am not. I cook easy, fast, simple meals. If it can’t be simple, I won’t bother cooking it. This girl has very little patience.
We rarely eat out, but this past week I resorted to restaurants simply because I didn’t want to cook and I didn’t want to shop. (I keep telling you how lazy I am. Eventually you will start believing me! If I can do this anyone can!)
THIS, my friend, is how to NOT live! Steve and I both felt horrible, unhealthy and fat. AND we missed the taste of fresh food, healthy food. Our bodies are smart – once it gets the good stuff, it craves it. We couldn’t WAIT to go grocery shopping and get back to normal healthy eating habits. So THIS was my weekend!! My weekend to get back in control, get organized and plan for a week of clean eating and healthy living!
Before I went to the store, I cooked up some brunch (I made an eggbeater omelet with broccoli, grilled onions and goat cheese). I was stuffed! Now I was ready for my day of healthy preparations! But, before I begin, let me share with you a few simple shopping tips to help you on your diet (or just healthy eating) before you even take the groceries home.
7 Healthy Shopping Tips
Tip #1: NEVER go to the store HUNGRY! Eeeeeverything will look amazing if you go in that store hungry! The only way to hink with your brain, and not your tummy is to go to the store nice and full. Your waistline AND bank account will thank you. That’s why I told you I ate that omelet. I promise, nothing makes me more stupid than being hungry.
Tip #2: Be realistic. Don’t buy celery and stuff you know you won’t eat just because it looks healthy. Buy foods you enjoy and WILL eat. You’ll be less wasteful and a more satisfied dieter. Consider your upcoming schedule. If you are busy, shop for stuff that is simple, quick and easy to throw together. Save your complicated fancy recipes for another shopping trip.
Tip #3: Avoid Fat Free items. Normally fat-free items have more sugar. Since fat slows down digestion (which helps us stay fuller longer), going fat free can actually make you feel hungrier. Don’t avoid fat, just eat it sparingly. Beware of healthy appearing titles. Many times they are not as healthy as they want you to believe.
Tip #4: Don’t Rush. Shopping healthy requires time. You need to read labels and use your noggin to make good choices. Following a shopping list can help a lot, but when you are starting a diet plan, it’s imperative you have the time to really study food and make the best choices. If you don’t have the time to shop smart, get the bare necessities only, and go back when you have more time to shop right. The more educated you become, the faster you’ll get in and out.
Tip #5: If You Can’t Control Yourself Around It, Don’t Buy It. Even if it’s pretty healthy, if you can’t control yourself around that food, you don’t need it in your house. For example, Steve loves Peanuts. They are not bad for you (in low quantities). However, if Steve has a handful of nuts, he has the whole container. As a result, this is one item we rarely purchase.
Tip #6: Be prepared for emergencies. While I believe whole food is ALWAYS the best choice, keep a stock in a few low-cal frozen meals like Lean Cuisine, Smart Ones or Healthy Choice, as well as some high-protein bars like Designer Whey, Detour or Zone Bar (which are all around 200 calories and have 10gms or so of protin). So, in the event you are in a mind and rushed for time, you have something to eat that is much healthier than fast food or not eating anything at all.
Tip #7: Shop around the outside of the store 1st. Only venture in the aisles to find specific must-have items – never browse. Most of the stuff on the aisles are processed foods, toppings and extras we don’t need. I listed all my groceries that were in the refrigerated, produce & dairy sections in green and the inside aisles in red. Black is 0-calorie items.
My Grocery Shopping Receipt
Sometimes your shopping list and shopping receipt can be two totally different things. So, I’m sharing with you my grocery receipt.
- Cabbage (to make Roasted Cabbage)
- Green & Red Peppers
- Romaine Lettuce
- Spring Mix
- Cole Slaw Mix (I use it for sides, toppings & salads)
- Orange Juice
- Edamame (I love this as a salty snack with soy sauce)
- Pastrami (for my Low-Cal Rueben Quesadillas)
- Sauerkraut (for the Quesadillas)
- Chobani Plain Greek Yogurt
- Coffee Mate Hazelnut & Almond Joy Creamer (my treat)
- Frozen vegetables (only snow peas & spinach. I have plenty at home)
- Steam Veggies (for emergency quick meals)
- 5 Lean Cuisines & Healthy Choices (aiming for 18-25gms of protein and around 300 calories)
- Flat Out Healthy Grain Wrap (for the Quesadillas)
- Fruit & Cream Oatmeal (we also have whole oats at home)
- Bear Naked Granola (toppings for my Greek Yogurt Bowl)
- Pineapple slices (for kabobs, salads & stirfry)
- Low-Sugar Craisins (for salads)
- Honey Roasted Almond Accents (salads)
- Mio Lemonade (to spice up water)
- Dasani Pinacolada/Coconut (never tried it)
- LaCroix Cran-Rasp sparkling water
- Secret Deodorant, paper plates, plastic forks, etc (but you probably don’t want to know that kind of stuff! ha!)
Steve shops for meat and bulk items at Sams. Here was what he brought home:
- Ground Turkey (for my Mexican Meatloaf)
- Mango (I put in my Greek Yogurt)
- Brussel Sprouts (We grill them with curry)
- Pretzel thins
- Almonds & Pistachios
Of course I already had some groceries, so don’t trip if you don’t see eggs, etc – I still have a pretty full pantry and I do have 2 refrigerators that are not even close to empty. I always stay stocked on condiments and, more importantly, seasonings.
- Lemon Juice
- Lime Juice
- Alessi Balsamic Vinegar
- BADIA Complete Seasoning (can’t live without this!)
- Grill Mates Mojito Lime Seasoning (awesome stuff!)
- Hot Sauce (I love them all)
- Olive Oil
Off the top of my head, I will probably cook the following this week:
- Filet Mignon and Quinoa (which we had last night after I shopped)
- Grilled chicken kabobs with green pepper, onion, tomato & pineapple over brown rice quinoa mix
- Chicken & vegetables with PB2 peanut sauce from Diabetic Living magazine this month (no, I’m not diabetic, but they have great ideas for eating low-cal, healthy, low-glycemic meals)
- One or two of my sensational low-cal salads
- Grilled salmon & asparagus (for Steve)
- Mexican Meatloaf (going to try it with cooked Quinoa instead of bread!)
- Pulled BBQ chicken and low-cal cole slaw wrap
- Rueben Quesadillas
- And probably a lot of grilled meat with veggies.
Grocery Shopping is great, but to be super successful with your diet, you have to actually cook. ha! So, once I got home from the grocery store, the cooking began.
Last night we cooked:
- 10 filleted chicken breasts (making 20 filets) with lime and Grill Mates Mojito Lime Seasoning
- Blackened Salmon
- Filet Mignon (we probably have steak once every 3-4 weeks)
- Turkey Quinoa meatloaf
- Low-cal Italian Turkey Meatballs
Now, all I have to do is throw sides with everything and we’ve got plenty of lunches, snacks and dinners ready to rock!
Makes 4 servings
1 small head napa cabbage (about 12-16 leaves)
2 small carrots (I used the pre-schredded mix)
2 green onions
1/2 teaspoon salt
1/2-inch piece fresh ginger, peeled
1 tablespoon rice vinegar
1 teaspoon soy sauce
1 teaspoon toasted sesame oil
1/2 teaspoon sugar
Visit theKitchn.com for more info and recipes.
A FIVE GUYS burger with fries = 1,460 CALORIES. That could take 14 MILES to WALK OR RUN OFF!
Know what it takes to erase extra calories:
- 1 Tall Salted Caramel Latte = 1 Hour Power Walk
- 1 Side of Chili’s Cole Slaw = 1 Hour of Yoga
- Side of Ranch Dressing at Subway = 3 Mile Jog
- 1 McDonald’s Medium French Fries = One Hour of Zumba
- Dairy Queen Dipped Chocolate Cone = 1 Hour of Kickboxing
- 1 Boston Market Broccoli & Cheese Soup = 1 Hour on the Elliptical
- Duncan Donuts Mocha Coffee with Cream = 1 Hour on the Treadmill at 4mph
- 1 Slice of Little Caesars’ Deep Dish Pepperoni Pizza = 1 Hour of Aerobics Class
- 1 Panera Everything Bagel with Light Veggie Cream Cheese = 1 Hour of High Impact Aerobics
- 1 Steak & Shake Medium Cookies & Cream Shake = 1 Hour of Boot Camp AND 1 Hour Power Walking
- Chili’s Bottomless Tostada Chips & Salsa = 1 Hour Running at 6mph (10-minute miles) AND 1 Hour of Aerobics
6 Lunches that would take 2+ hours to erase:
#1 DAIRY QUEEN: 850 CALORIES (No Drink)
NIX: 1/4lb GrillBurger with Cheese: 540 calories
Medium Fries: 310 calories
FIX: Burger with 1 piece of bread, no cheese & no mayo: 340 calories.
#2 MCDONALD’S: 890 CALORIES (No Drink)
NIX: Quarter Pounder with Cheese: 510 calories (they don’t list topping calories
Medium Fries: 380 calories
FIX: 6 piece nuggets for 280 calories or the Grilled Chicken BLT Ranch loaded for only 380 calories.
#3 WENDY’S: 1,000 CALORIES (No Drink)
NIX: Wendy’s Single with Cheese: 580 calories, 33gms of fat, 220 calories just from the bread
Medium Fries: 420 calories
FIX: Wendy’s Single without mayo & 1 piece of bread: 420 calories
JACK IN THE BOX: 1,020 CALORIES (No Drink)
NIX: Big Cheeseburger: 570 calories
Medium Fries: 450 calories
FIX: Get a Chicken Fajita Pita for 320 calories instead.
#4 SONIC: 1,130 CALORIES (No Drink)
NIX: Cheese Burger with Mayo: 800 calories
Medium Fries: 330 calories
FIX: Get the Grilled Chicken sandwich instead for 430 calories
#5 BURGER KING: 1,170 CALORIES (No Drink)
NIX: Whopper with Cheese: 760 calories, 40gms of fat, 240 calories from the bread, 140 calories in mayo
Medium Fries: 410 calories
FIX: Whopper with no mayo & one piece of bread: 500 calories
#6 FIVE GUYS: $1,460 CALORIES (No Drink)
NIX: Cheese Burger: 840 calories (not including toppings!)
Regular Fries: 620 calories
Heavy Hitting Toppings: Mayo (100 cal), Cheese (70 cal), Bacon (80 cal), BBQ Sauce (60 cal)
FIX: Scratch the bread, cheese & Mayo & add veggies and jalapeno peppers for TONS of flavor less calories!
Instead of thinking about food as calories, we should look at it as required work to erase. READ MORE
Whether you are just starting a diet or workout program, or you are REstarting your fitness program, you may need a little help starting strong. Since people are always asking me to help them with their diet and workouts, I decided to add a few special tabs just for those people right here on my blog. The first tab is called “Welcome“.
Welcome to PFITness
On this tab you will find links to my top blogs I feel will help you the most like “My Top 20 Diet Tips“, “7 DAY DIET: How to Make Your Own Meal Plan“, “Why You Can’t Work Off the Weight” and “How Much Protein Do I Need?“
Also, on this page, you will find links to of the top blogs I wish all my readers would read to help them with their workout program like “Top 5 Tips Every Fitness Newbie Should Know“, “50 Go-To Exercises for Your Gym Routine“, “Runners Beware: 4 Things You Need to Know” and “High Reps, Low Weight vs. Low Reps, High Weight“.
Lastly, on this page are links to all the workout programs we have designed for brands online. There are several 4-week programs you could follow for free online, and do at home or the gym like “Basic Training” (for beginners) at Designer Whey or ”4 Week BCx Boot Camp” at Sears Fit Studio. If you don’t want to join a whole program, you can always click on my All Workouts drop-down tab under the “Workouts” tab to find any workout I’ve ever posted. Do you see how I’m pretty much taking all your excuses away? Yes, “I don’t know what to do” is pretty much not going to work for you any more. HA!
Yes, if you want to get fit, it requires a little homework. Remember my blog yesterday, “If you want to be fit, act like it“. Well, if you want to learn how to diet and workout, you can’t wait for someone to hand-feed you. You have to LEARN how to eat right and workout if you want to do it right – and you want it to last. Even if you are already fit or know what to do, if you have a friend that is wanting to get fit, now you have a place you can point them. So for all of you fitness enthusiasts out there, if people ask you for help, you can send them my way!
30 Days of Motivation
For those of you who were not following me this past January, I committed to giving my readers 30 days of motivation in January for all my New Year’s Resolutionists. However, as we all know, people start new resolutions all the time so I decided to organize a list of the 30 days so anyone could go through it, and find them easily, at any time.
As you probably know by now, I love creating inspiring mantras (motivational quotes & photos). I have a new photo gallery of nearly 100 of these photos available to you. Whether you’re looking for motivation, or like to share it, visit the Motivational Quotes page in the Motivation drop down tab.
Search and You Will Find
Nine times out of ten, if you ask me a question, I’ve written about it. So use my Search window to find recipes, workouts, diet information and other specific topics you are interested in. If you can’t find what you are looking for, comment on a page or make suggestions anytime!
The Get PFIT Handbook
Now, if you are needing even MORE, the same great information we give our boot campers is available as an eBook: The GET PFIT Handbook. Use the book in conjunction with one of our free online workout programs like BCx Boot Camp, BCx Express, Design Your Body or Basic Training for the best results. In this book, there is everything you need to know to get healthy, lose weight and be successful. It’s a short handbook, but it is all the information I would share with you if I had a chance to sit down with you one-on-one. See how one woman’s life completely changed with the help of this simple book and our BCx Boot Camp Program:
Jenny explained, “I had never connected the dots until your book explained it to me, that weight loss was simply a combination of math and science. A large reason that I also think your book was transformative for me was that it spoke though metaphors. I’m a designer – metaphors are my life! When you told me that I couldn’t cheat on my marriage and expect it to work so why would I think that could cheat on my diet and make it work, a lightbulb when off. And when you said that calories are like money and that I wouldn’t intentionally or repeatedly overdraw my bank account, a massive flood light turned on! Those two things were all I needed to hear to change my life forever.”
Read her whole story for some more motivation and inspiration!
If you can’t shop right, you can’t eat right. Dieting and eating clean (low-fat, high protein, whole foods) starts at the grocery store.
Below is a shopping list categorized by what you can eat, and how much you can eat. You see, not all high-calorie foods are bad. High calorie foods are necessary, but you just have to limit them.
For instance, nuts are very healthy, but the calories add up fast so they are in the “Use Sparingly” column. However, you can eat a TON of fish and asparagus so they’re in the “Enjoy Plenty” column.
How do you want to spend your 211 calories?
4oz tilapia AND 11 spears of asparagus AND 1 cup of cauliflower
OR 1/4 cup (which is only 1 1/4 ounce) of almonds
Both of the above options are 211 calories, but with one option you can eat a LOT and the other option you only can eat a LITTLE. When you choose correctly, this is what I call eating smart – and the smarter you eat, the happier you will be, the healthier you will feel, and the faster you will reach your goal!
Dieter’s Shopping List
Click on the list below to open in a new window and enlarge or print.
NOTE: This doesn’t cover all the foods we eat, but these are just some of the most common foods on our own shopping list to give you some ideas. This list is mainly a list of whole foods and doesn’t include items like milk, vinegar, creamer, etc.
What are some items that are always on YOUR grocery list?
Fatcation: /fatˈkāSHən/ (n) While on vacation, you do more getting fat than sightseeing.
I just got back from a fatcation, I mean vacation. Vacations can be scary for dieters, but just because you go on vacation doesn’t mean you have to take a fitness vacation too. You can still have a ton of fun, try new foods and “cheat” while not completely losing your mind – and your progress.
Here are 6 tips to help control your vacation eating – and help you bounce back quickly once you get back home.
1. Taste, don’t gorge. More is not always better, but when you are on vacation, it’s fun to taste foods you normally don’t eat. Key word: Taste! Grazing all day is actually better than pigging out a couple of times a day. When you are on vacation, share plates and appetizers so you can taste more, but eat less.
2. Be picky. Just because something is sitting on a plate in front of you doesn’t mean you have to eat it. I actually ordered 3 meals that were a disappointment to me. After I tasted it and discovered it wasn’t what I hoped, I just opted to skip it altogether because it wasn’t worth the calories to me. If you are trying to lose weight, it pays to be picky. If it’s not worth 1-2 hours in the gym to burn off, then it’s not worth eating.
3. Make room for more calories. When I say “make room”, I’m talking about making room for more calories. We typically consume a lot more calories on vacation than we do when we are back in our normal routine at home. However, many times people workout less. If you are watching your weight, account for the extra calories you are eating and try to stay active so you can “afford” the extra calories. Whether you hit the hotel gym, go for a jog, or you just try to walk everywhere instead of taking a cab, increasing your activity while on vacation will help you decrease your chances for vacation weight gain.
4. What happens on vacation stays on vacation. What I mean is, the overeating, drinking, laziness, etc ends when your vacation ends. It’s very easy to let your vacation habits come home with you. Instead, make a mark in the sand and decide to jump right back to your normal routine as soon as you get back. So, as soon as you get home, hit the grocery store and start planning and cooking for the week so you are ready to eat clean again.
5. Forgive yourself. I’ll be honest, I feel fat as a cow right now. That’s how I FEEL. Is that reality? No. I know good and well there is no way I can erase months of training and hard work in just a few days. Can it set me back? Sure, but if I hit it hard (with both diet and training), I’ll be right back where I want to be in no time. That’s the reality. No matter how bad you feel, forgive yourself. Realize, it’s just a vacation. You deserved the break and, often times, you will even hit it HARDER when you get back. Ironically, it’s those kind of cheat days that can make you double your intensity and the drive you need to take your routine to a new level.
6. Set new goals and guidelines. In order to reach a goal, you need to have a goal to strive for. Once you’ve set a goal, you need to plan to get there and that requires setting some rules. Often times people set some pretty stiff rules but they have just as many exceptions as they do rules. For instance, they diet and train hard all the time except for special occasions or weekends. The problem is, many people have a lot of special occasions. Between dinner dates, birthdays, Holidays, events, etc – someone can easily have something that interrupts their routine every week if they are ont careful. My suggestion is to not allow for any cheating for 3-4 weeks so you get a really good powerful start. Then schedule one cheat day. Then go right back at it. Once you get closer to your goal, your cheat meals can be closer together. Setting rules like this keeps you accountable and on schedule to reach your goal.