Category Archives: Diet & Nutrition Tips

4 Dangers of Lazy Living?

LazinessWant to lose weight? Are you the kind of person who would just do better if someone else would cook for you, or at least just tell you what to eat? You aren’t alone. It’s called being lazy – and we ALL have a lazy bone that wishes dieting could be easier. Are we really going to let laziness rule our life? Seriously? We KNOW the reward is great, so why would we let a few food prep and calorie-logging steps get in our way?

We are lazy creatures. We want to be spoon fed. We don’t even want to read information now – we want to hear it or watch it on TV, because reading would take too much effort. We prefer to be forced to do the right thing because making the decision to do the right thing on our own would also be too much work. Even people at church want to be given a really good word from the pulpit to last them all week because they are too lazy to open the Bible and actually get a word from God themselves. Here are 4 ways laziness gets us in trouble.

Knowledge quote1. We do not apply what we learn. We constantly seek more information, when we aren’t even applying what we have already heard. James 1:22 says “be doers of the word, and not hearers only, deceiving yourselves.” Of course it’s talking about the word, being the Bible. However, I believe we can learn from this and apply it to many areas of our life. How often are we searching for new recipes, new workouts and new fitness toys when we already know what to eat, know what to do and have enough fitness tools to do it? Normally, the difference between someone who is getting results and someone who isn’t is the person getting results is actually applying what they have have already learned. While the person who isn’t getting results is only applying SOME of what they’ve learned, and still in search of an easier route or a shortcut.

big-boned-exercise-cartoon2. We have selective hearing. When we choose to have selective hearing, and only apply what we like while ignoring the stuff we don’t like, we are deceiving ourselves. We live life pretending we are doing everything right, because we are doing some stuff right. This is a VERY bad habit. Why? First, you begin to believe the lie that you are doing “everything” you can. That’s not true. You are doing everything you WANT to do, but not everything you SHOULD do. Second, as we decide to pick and choose what we want to apply, we become more susceptible to false teaching and gimmicks. This applies both to our fitness and diet, as well as our spiritual journey. You don’t get to pick and choose truth. Truth is truth and if you ignore the truth long enough, you will begin to fall for any lie. You must apply all the principles to get the results you want – not just some of them. However, many people find themselves working hard in the gym (because they don’t mind that part), yet ignoring calories (because that is too much work) – and they wonder why they can’t lose the weight. If you want to succeed, you have to decide to apply EVERYTHING you learn, not just some of it.

Diet Cartoon3. You never really learn what is necessary to make fitness a lasting lifestyle. If you take short cuts, you are missing out on gaining more knowledge. Eating Lean Cuisines instead of learning out to prepare and weigh food, and count calories keeps you in bondage to boxed foods. As soon as you are left to cook or eat out, you will be lost. There is a certain amount of “homework” required to the fitness lifestyle. You must make the extra effort to measure food, weigh it, research foods, count calories, look up healthy recipes, study workouts, learn proper form, research supplements and study nutrition if you really want to KNOW how to live healthy. Sadly, people don’t want to know anything. They want to get healthy with limited knowledge. This is why people say “just tell me what to do” or “tell me what to eat”. Just telling someone what to do or eat sets them up for long-term failure. The best way to make fitness a lifestyle is to invest time in gaining the knowledge you need to KNOW how to live healthy (not pretend to live healthy). Think about how much time you waste surfing facebook or watching TV, where you gain NO knowledge. Don’t you think you are worth the investment?

too busy to exercise4. You make life harder than it has to be. ironically, we waste more and energy time trying shortcuts than if we did everything the right (and often longer) way. Proverbs 12:24 says “The hand of the diligent will rule, But the lazy man will be put to forced labor.” I think this passage is interesting because what it tells me is lazy people will be FORCED to work even harder. It’s funny how easy life is when we suck it up and just do what we are supposed to do. It’s when we try to avoid work, we often have to work much harder. I’ve personally experienced this time after time – especially with home improvement projects. I can’t count the number of times I had to either completely do something over again because I was trying to cut corners.

You can do MOREWhat this scripture also tells me is that I will be more in control if I am diligent. How many of us want to be in control of our lives? Of course our life really is in God’s hands, but there are many things we can control – and exercise and diet falls in that category. Do you really want to be FORCED to labor – possibly doing what you don’t even want to do? Or do you want to take control and choose what you are willing to do? Unfortunately, many people wait until it’s too late and the doctor tells them they need to make changes or they are going to die. You can decide now, or someone will decide for you later. Either way, we really can’t avoid work. It’s a part of life – so you might as well take control now.

Have you been guilty of trying short cuts, waiting on an easier way or only applying some of what you have learned? Save a lot of time and energy, and each your goal faster, by doing fitness the right way – applying what you have learned, and continuing to learn something new every day! You will be SO glad you did!! Your only regret will be that you wish you did it sooner!!

Motivational Quote:

You can do more

Food Prep: 6 Healthy Chicken Salads

low-calorie curry chicken salad recipeWe Pfiesters are always looking for high-protein snacks and easy meals. This is why chicken salads are a hot item in our kitchen. Last weekend I made a Low-Fat Buffalo Chicken Salad that Steve LOVED, and this weekend I made a Curry Chicken Salad. Throw it on a cracker for a snack or scoop a cup out on a bed of greens for a meal. Either way, this is one great low-cal recipe that makes dieting pretty darn easy! The only hard part will be not going back for seconds!

Curry Chicken, Grape & Apple Salad Recipe

curry chicken salad1/2 Cup Chobani Plain Yogurt
1 Cup Chopped Grapes
1 Cup Chopped Apple
6 1/3 Cup Chopped Chicken Breast
1 Tablespoon Curry Powder
3 Tablespoons Lemon Juice
4 Packets Truvia (or your favorite sweetener)
1/2 Teaspoon Salt

Whisk the yogurt, curry powder, 2 (of the 3) tablespoons lemon juice, salt and sweetener together until smooth. In a separate bowl, mix the grapes, chicken, apple and the final tablespoon of lemon juice together. Then stir both together until well-coated and mixed. Chill before serving.

TIP: I’d add walnuts if I wasn’t dieting, but they crank up the calories quick, so no nuts for us.  I do have some nuts, but I don’t put them in our food because they are too hard to count accurately in a recipe. Instead, I add them on top so I can adjust my fat as needed for that day. 

Makes 8 cups, or 16 1/2 cup servings. We do 1/2 cup servings because we often eat them as a snack. 2 servings with salad greens is great for a full meal.

Nutritional Information:
97 servings per 1/2 cup serving
15g protein, 1.8g fat, 3g carbs

5 More Chicken Salads

2 Healthy Broccoli & Chicken Salads

121-Calorie Waldorf Chicken Salad

Low-Cal Chicken Peppercorn Salad

Curried Chicken, Black Bean & Mango Salad

It’s Not a Diet, It’s Self-Control

I'm not dietingPeople do NOT like the word diet. It’s like a bad 4-letter word that’s offensive in all countries. Everyone has a different definition of diet. I admit I use the word all the time, but I never think of it as a bad thing. To me, diet means results. It means healthy food, smart food. It means perfect portions, not overeating, not eating junk. It means practicing self-control and it means feeling great.

When did practicing self-control become so scary and bad? God ENCOURAGES us to practice self-control. There are countless scriptures on the importance of controlling our body, cravings and desires.

As you know, I like chips and salsa. I can’t eat it every day (but I WANT TO), but I do eat it. What if you let your kid eat whatever they wanted to eat every day? That’s a scary thought right? Well, it’s not too much worse than a grown adult eating whatever they want to eat every day. It might “look” healthier than PopTarts and Happy Meals, but it’s not much different when it comes to self-control.

Stop looking at dieting (or practicing self-control) as a horrible thing. Instead, look at it as empowering! Every time you resist your favorite cheat food, you are reminding yourself you are strong, you are one step closer to your goal, you are in control, you are not letting food rule your life, you are bettering yourself, you are doing the right and healthy thing. Every time you are eating healthy, you’re fueling your body with the foods it needs to help you reach your goals. Be proud, be excited!

Self-control requires sacrifice. Sacrifice requires being uncomfortable at first, but pleasure follows. Lack of self-control is the other way around. Pleasure first followed by discomfort that typically way outlasts the pleasure. Dieting (eating right, practicing self-control, managing calories) is investing in your future – and it’s SO worth it!!

Download the LoseIt app today and start taking control of your eating – and your body!

My 1,200 Calorie Meal Plan

meal prepAfter posting this pic of my fridge after doing meal prep for the week, a few people asked me to share what my normal day’s food looks like.

First, it’s important to know we all have different goals. Right now, I’m trying to reduce my body fat. I started at 18% body fat and I’m now down to 14%, but I still have to get even leaner for the LiveExercise shoot on August 21st. I’ve consistently lost about 2lbs a week, while maintaining muscle mass (according to the InBody body composition machine we use to track progress). I actually even gained a pound of muscle during the process.

My diet is based on 1200 calories a day. Right now I’m doing 7 cardios a week and strength training 4-5 days a week. With that said, here’s what I’ve been eating & doing…

AM: 5AM-9AM

yogurt parfaitAM WORKOUT
Mondays-Thursday I do a fasting cardio (no breakfast until after cardio).
(All I have prior to that is coffee)

BREAKFAST: (Budget: 200 calories)
5oz plain Chobani greek yogurt, berries & 3 T granola (198 calories)
OR protein shake with orange juice & protein powder (181 calories)
OR egg beaters with spinach & tomatoes (or 2 63 Calorie Quiche)

AFTERNOON: 11AM-5PM

PinwheelsLUNCH: (Budget: 200-300 calories)
Pinwheels: 4 ounces of fresh lunch meat (rolled up) with 1/4 avocado or cream cheese
OR 4 ounces of grilled or smoked chicken with avocado, lime juice, garlic, tomatoes and salt
OR the above meat, avocado over greens with vinegar

SNACK (3-4PM): (Budget: 100 -150 calories)
100-150 calorie snack like 140-calorie progresso light soup, grapes & cheese stick, more pinwheels, 1/2 banana & 1 tsp peanut butter, or a few almonds.

PM WORKOUT – LIFT WEIGHTS (4-6PM)

Post workout protein shake (1 scoop) or one Cocotein protein drink by IsoPure (100-140 calories).

EVENING: 6PM-9PM

chicken and green beansDINNER: (Budget: 200 calories if I plan on snacking afterwards, 400 calories if I will not snack, or if I am good on my calories for the day)

Grilled Chicken with one green side (asparagus, brussel sprouts, broccoli, green beans, kale or salad greens). Read 25 Low-Cal Greens for more ideas. (200-250 calories)

Note: I season my greens a few different ways: #1 –  lemon juice, garlic, salt & pepper (tasty on cabbage), #2 soy sauce & olive oil (perfect on green beans), #3 Badia Complete Seasoning & olive oil (good on everything), #3 Steam with salt, garlic & butter spray, #4 Balsamic vinegar, olive oil & seasoning (great on asparagus), curry, stevia, olive oil & salt (yum on brussel sprouts) or #5 lemon juice, parmesan cheese & salt (yummy on broccoli). I grill and steam my veggies a lot. I personally like my veggies crisp and a little charred from the grill. :)

SNACK:

100-150 calorie snack (100 calorie popcorn, Veggie Straws, Weight Watcher’s Smoked Mozzarella string cheese, big dill pickle, cucumber chips in vinegar, hot tea, pretzel sticks or caramel rice cakes (minis). NOTE: I don’t need ANY of these snacks, but I budget in a salty snack because I enjoy it! ;)

DETAILS:

Think about what you have to gainMy meal plan is based on a daily budget of 900 – 1200 calories – 1200 calories on days I exercise and 900-1000 calories on days I don’t workout. My goal for my substrates (protein, carbs & fats) for what I’m training for is 40-50% protein, 30-40% fat & 20-25% carbs. A simple 33/33/33 would be perfectly fine for most people (and you’d still get insane results). The more extreme split is VERY HARD for me. Every day I strive for this, and most days I miss it, but I learn every day and I do better than I would if I wasn’t trying! :)

Please realize this is not a prescribed diet. This isn’t a diet at all. This is what I am eating. I treat my body like a science project and adjust my food according to how I perform, how I feel and the results I’m getting. If I am low on energy, I boost my healthy fats or increase my healthy carbs. If I’m losing muscle, I check my LoseIt app and look to see if I need to increase my protein. However, I RARELY increase carbs – that’s one area I seem to have NO problem getting enough of! lol So far, at 1200 calories a day, I’m loosing weight and feeling great, so I’m pretty much sticking to the same things since I know they work for me.

MAINTENANCE

When I reach maintenance, I like to continue this format during the week (with a little more room for extra fun calories) and have a cheat meal once a week. It’s all about checks and balances. The more you learn to maintain balance, the happier and healthier you will be. Some people cheat a little everyday but never cheat big (this is more me). Other people like to be strict during the week and cheat big on the weekends (this is more Steve). The key to success is finding what you can live with long-term because fitness isn’t supposed to be something you do for a season, it’s a lifestyle. Sure, you can lose weight for a competition or photo shoot, and have extreme moments, but you should be programmed to go right back to a healthy balance of a healthy diet and lifestyle you can maintain long-term. :)

 

Fat & Frustrated: The Secret to Finding Peace

walking the fenceWhen I was in high school, my homeroom teacher came up to me and said “you’re walking the fence Bonnie.” I knew exactly what he meant and I’ll never forget it (or him, Coach Youngblood). While he was talking about how I acted at school verses how I acted at church, I believe this same condition (walking the fence) happens to all of us in many different areas of our life – including fitness. People have so much unnecessary stress in their life because they “walk the fence” with their diet, with exercise, with relationships, with finances and absolutely with their spiritual life. This “condition”, I’ll call it, causes so much discontentment, frustration, restlessness, resentment, anger, bitterness, conviction and conflict. Why? Because you want peace, but your body and mind are in conflict. You know what you WANT, but you aren’t doing what you NEED to do to get it. You are “walking the fence”.

Conflicted

diet good vs evilFor example, you want to get fit, but you aren’t fully committed to the diet. In this case, every time you eat poorly, every time you weigh yourself, or every time you don’t like the way you look in clothes, you are filled with regret, guilt, conviction, stress and disappointment. In addition, every time you are with your fit little friend, you are uncomfortable. A matter of fact, you are actually downright grouchy and feel even worse because she’s a constant reminder of what you should be doing. As a result, you may even avoid your fit friends or avoid the gym. Listen, there is more to life than how we fit in our jeans. I admit, I like myself better at a certain weight, but what I like more is the peace I have with myself when I am taking care of my body and living right (or at least trying!!). I refuse to live a life buried in guilt and discouragement from letting my life get out of control. While I sure do enjoy feeling thinner and fitter, I also enjoy the peace of knowing I am doing what is healthy and good.

Restless?

Maybe your issue isn’t with food or fitness. Maybe it’s with relationships or with God. No matter what you are wrestling with, if you are filled with conviction, anger, frustration and restlessness, it’s often because you keep doing what you WANT to do and resisting what you SHOULD do. Once you want peace more than whatever you are currently craving, change will happen and peace will come. Joyce Meyer said peace finally came in her home when she wanted peace more than she wanted to be right. How often do we trade peace for something temporary? hanging from the fenceThere is simply NO PEACE when you are on the fence. You can’t “rest” on the fence. On the fence, there is indecisiveness, conviction, conflict and restlessness. Peace requires commitment – the commitment to do what you need to do, not just what you want to do. It’s the decision to get off the fence and get on the RIGHT side of life. Depart from evil and do good; seek, inquire for, and crave peace and pursue (go after) it! Psalm 34:14 I LOVE this scripture!! If you crave peace, don’t wait for it to come to YOU, chase after it, seek it, pursue it, do everything you need to get it – and depart from the things that are getting in the way of peace. What are you not willing to “depart” from? Are you trading peace for food? Are you trading peace for what makes you feel good in the moment? You know which side of the fence you should be on so what are you waiting for? Seriously, what is more valuable than peace?

Refreshing Protein Drinks for Hot Days

isopure protein drinkIf you are like me, sometimes the thought of another frothy thick milky protein shake on a hot day is enough to make you want to gag. When you have a protein shake every day, they can get old. Of course, this isn’t always the case with everyone. I don’t think my husband EVER gets tired of them! However, I am very different. I don’t like super sweet drinks and I don’t crave sweets so I struggle to get a chocolatey milky shake down sometimes. So, when IsoPure asked if I would like to try some of their crystal clear protein drinks, I jumped on the opportunity!

Gulp Gulp!

isopure drinksThe first drink I tried was their Cocotein. OMG! That’s all I can say. OOOO MMMMM GGGGGGG! My eyes must have popped out of my head when I took my first taste. I had to read the label again to make sure I was seriously getting 20gms of protein in such a refreshing awesome tasting cold beverage!! I was FREAKING out!!! I was sad I only had one bottle. I chugged down a few sips after a hot run, enjoying every drop. Being the wonderful wife I am (lol), I saved a little for Steve so he could taste it too because that’s what you do when you taste something amazing. He doesn’t even like coconut water and it wowed him too!! So I am hooked! Now I have to do a GNC run and stock up!

Where to buy them:

GNC
Vitamin Shoppe
Bodybuilding.com
Amazon
Lucky Vitamin

Why would you want to get IsoPure (besides because it tastes ridiculously good)?

  1. Lactose Free – First, for all those lactose intolerant peeps, IsoPure Drinks are Lactose Free!
  2. Low-Carb/Low Fat – Most of their drinks are super low-carb and have little to no fat.
  3. Extra Oomph – IsoPure has potassium, sodium and to help replace electrolytes from sweating.  Their IsoPure Teas have caffeine, BCAAs and antioxidants too (SO COOL!)!
  4. Refreshing & Thirst-Quenching – The crystal clear drink is super refreshing, tasty and easy on the tummy!
  5. Yummy! – Out of all the flavors I tried, I have to say the Cocotein is definitely my favorite.

There you have it! There’s my review on IsoPure drinks! Now, go out and grab a bottle and see for yourself!! And don’t you leave without trying the Cocotein – and then tell me what you think!!!! YUMMMMMMM!!

Follow IsoPure

Check out IsoPure Protein at http://www.theisopurecompany.com/
Follow them on facebook: https://www.facebook.com/Isopure
Follow them on twitter: https://twitter.com/isopurecompany
Follow them on Instagram: http://instagram.com/isopurecompany

muscle motivation

2% Fat vs Non-Fat Yogurt

Chobani YogurtMany people grocery shop with the best intensions, searching for low-fat low calorie items. However, just because an item is low calorie or low fat doesn’t mean it is the best choice. A great example of this is Greek Yogurt.

Before you can decide which yogurt to purchase, you need to ask yourself “what type of fuel do I need?” and “what are my goals?”. What do I mean? When I added my yogurt into my LoseIt app, I realized my yogurt was one of the small things throwing off my goals. I was getting more carbs than I wanted and I noticed my protein wasn’t quite as high as I expected (especially at breakfast). As I looked a little closer, I discovered the difference was my yogurt. I had gone from plain greek yogurt to vanilla (and had no idea it was non-fat).

Non-Fat vs. 2% Fat Greek Yogurt

As I compared the 2 yogurts, I was surprised to see how different their profiles were. See for yourself!

greek yogurt nutritional information photo 1

The non-fat vanilla yogurt has zero fat, but a whopping 20g carbs (and 20g SUGAR!) – and only 14g of protein compared to the 2% which only has 7g carbs and 17g protein. Don’t boycott non-fat vanilla yogurt just yet though. There’s more to this story than just choosing low-cal, low-carb foods.

While the 2% plain yogurt is ideal for a breakfast, snack or meal, there is one time of the day the non-fat vanilla yogurt would the perfect fuel for you – after a workout. You see, after a workout you want protein and sugar (to help push the protein through your system quickly). You also don’t want to have anything that would slow digestion in it (like fat). So, the non-fat vanilla yogurt would be a great fuel for those times you can’t get a post-workout protein shake. Since you can buy yogurt in small containers, this makes a great alternative to a shake if you are traveling or in a pinch.

When it comes to breakfast, stick with the 2% plain (unsweatened) greek yogurt. The fat will help the yogurt stay with you longer, keeping you full and energized. You get more protein and also less carbs, which is great for all of us trying to limit carbs and sugar while building or maintaining muscle mass.

Yoplait_Original_Blackberry_HarvestRemember, not all yogurt is created equal. If you have some regular yogurt in your fridge, you need to compare labels. For instance, plain Yoplait yogurt has 33g carbs and ONLY 5g protein! That’s MORE calories, MORE sugar, MORE carbs and much less protein and nutrition for the fit peep.

Even Yoplait Lite has double the carbs and sugar than Chobani’s plain Greek yogurt. This means you will be hungry about 30 minutes after you eat the stuff, and that’s not what any dieter wants to hear!

As you track calories and learn more about nutrition, take your time studying labels and shopping for foods for fuel. Dieting isn’t just about choosing low-calorie foods, it’s choosing healthy foods that give you the nutrients you need without the extra riff-raff (sugar, fillers, etc). When you eat like this, you’ll discover you aren’t really dieting at all, you are just eating smarter!

 

Low-Calorie Summer Salad

This summer salad is not only a refreshing healthy salad that’s super yummy, but it has just the right amount of healthy fat to keep you feeling full and energized!

Summer Strawberry & Grilled Chicken Salad

Low-Calorie Summer Salad RecipePrep Tip:
Dice up your favorite yummy ingredients to have more yummy in each bite!

Ingredients:
1 1/2 Cup Mixed Spring Greens
1/2 Cup Baby Kale
8 Ounces Grilled Chicken (marinaded in Apple Cidar Vinegar, Splenda, Salt & Spices)
1 Cup Chopped Strawberries
1/4 Cup Chopped Onion
1/2 Chopped Avocado
2 T Slivered Almonds
1/4 Cup Panera’s Low-Calorie Poppy Seed Dressing (available at Publix)

Toss the above ingredients together until all the ingredients are covered in a light coat of the dressing. Makes 2 servings.

Add 1 tablespoon of a low-calorie Balsamic Vinegar to your salad for more yummy Zip!
(look for the lowest-calories one you can get. See my blog on calories in vinegar for more tips)

Total Calories per serving: 315 calories
Protein: 27gms
Fat: 15.3gms
Carbs: 25gms

Prefer to Dine Out? Be careful!

You may get more than you bargained for. These 10 salads have more calories than a cheeseburger and large fry!!!
CLICK HERE to read my blog on LiveExercise and get 10 diet tips for salad lovers.

WARNING: Your Vinegar May Have More Calories Than You Think

surprising salad dressing caloriesFor YEARS I poured balsamic vinegar on my salads having NO CLUE they had so many calories in them. I thought, like apple cidar vinegar, they were ZERO calories so I thought I could pour on as much as I wanted. Well, imagine my surprise when I looked at the back of my vinegar and saw that 1 tablespoon had 20 calories in it! I know that doesn’t sound like much, but I use TONS of the stuff – and at LEAST four times that much for a salad. Yes, 80 calories in what I thought was calorie-free bliss – PLUS I added olive oil too! Cha Ching (that’s me racking up the calories!)

The good news is, this isn’t the case for all balsamic vinegars. Balsamic vinegar just has more sugar in it than white vinegars. I bet you are thinking “Oooooh! THAT’s why I like it so much better”. Yep, that’s probably right!

Last night I was checking out labels of some of the salad dressings I had in they fridge, and low and behold, this yummy poppy seed dressing had HALF the calories of plain balsamic vinegar!! See! You NEVER know unless you take the time to study labels.

VINEGAR: The Search for Calories

I did a little homework on various vinegar for you. Here’s what I found.

Calories for 2 Tablespoons of Balsamic Vinegar:
Balsamic Vinegar, Of Modena: 0 Cal
Balsamic Vinegar, Roland: 20 Cal/2 T
Balsamic Vinegar, Of Madena, Monari Federzoni: 20 Cal/2 T
Balsamic Vinegar, Pompeian: 10 Cal/2 T
Balsamic Vinegar, Bertolli: 30 Cal/2 T
Balsamic Vinegar, Alessi: 20 Cal/2 T
Balsamic Vinegar, White, Alessi: 20 Cal/2 T
Balsamic Vinegar, Ages, Colavita: 10 Cal/2 T
Balsamic Vinegar, Regina: 40 Cal/2 T
Balsamic Vinegar, Holland House: 30 Cal/2 T

Average Calories Per Tablespoon (for all types of vinegar)
Cidar Vinegar: 3 Cal/1 T
Red Wine Vinegar: 3 Cal/ 1 T
White Wine Vinegar: 0 Cal/ 1 T
Balsamic Vinegar: 14 Cal/ 1 T
Distilled Vinegar: 3 Cal/ 1 T
Rice Vinegar: 1 Cal/ 1 T
Malt Vinegar: 0 Cal/ 1 T
Sherry Vinegar: 0 Cal/ 1 T
Champagne Vinegar: 3 Cal/ 1 T

6 Questions to Help You Not Cheat on Your Diet

self-controlMy body wants to do a lot of things that are bad for me. It wants to overeat, to overreact, to be lazy, to be angry at times, to be comfortable all the time, to protect itself… but that’s not what I want. So, I work hard to not give my body what it wants. I fight to do what is right, because what my body wants and what is right are two totally different things most of the time.

Sadly, we often let our body beat us up, without even trying to fight back – even if it goes totally against what is best for us. You may say, “but I just have no self-control”. Yes you do. Joyce Meyer was talking about this yesterday. She said she used to throw a fit when her kids would make a mess, and just totally lose her temper. For the longest time, she sincerely thought she just had a bad temper she couldn’t control. Then one day she had of her pastor coming to her house during one of those fits. She said it was clear she would have snapped out of that fit so fast it would make your head spin, and open that door with a glorious happy hello and not care at all about what the kids did. Why? Because we tend to practice more self-control in front of people we respect or want to impress.

Impress Yourself

Think about what you have to gainYou see, if you have the self-control to not overeat if I were sitting at the table, or if you are doing a weight loss contest for a big prize, then you can do it when no one’s looking or there’s no prize money. Unfortunately, we act our worst when no one is looking – but YOU know what you are doing. YOU are looking. So why don’t we matter more to our own self? It’s great for your trainer to be proud of you, but don’t YOU want to be proud of YOURSELF?

I want to challenge you today to practice more self-control. Every time your body tells you it wants to taste something sweet or wants a second plate, decide to put up a fight. Pretend you are in a ring with all your friends cheering you on. Envision yourself sitting with your most respected trainer or fitness professional. Think of how you would eat if Bob Harper were in your kitchen. Don’t think of what you are missing out on or what you are losing that moment, think of what you are LOSING if you give in – and think of what you are GAINING if you refuse your body’s desires.

Stop & Think

I believe many people fail because they simply don’t think before they cheat. Remember the old saying “WWJD?” (What Would Jesus Do?” Sometimes we need reminders like this to force us to think before we act. If I allow myself enough time to have a conversation with myself about what I am being tempted with, 9 times out of 10, I’ll talk some sense into myself. However, if I just grab something and push any accountable thoughts out of my head, I’m doomed.

Below are 6 really good questions to help you stay on track and learn to lead with your head, not your stomach.

6 Questions to Ask Yourself Before You Cheat

1. Is this going to bring me closer to my goal, or further away?
2. Am I wanting to eat for fuel or fun?
3. Will I feel better after I eat this, or worse?
4. Is it worth the calories? (If it ain’t worth it, don’t eat it!)
5. Would I eat this if ______________ was sitting next to me?
6. Will I be able to burn this cheat meal off in one sitting? (because you don’t want to eat in one sitting more than you can burn off)

PFIT TIP:
It takes about 1 mile to erase 100 calories. A typical cheat meal at a restaurant can be well over 1,000 calories. That’s 10 miles you’d have to walk to erase that meal. 

 

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