Why hello my Fall Foodie Friends! I can not believe I haven't blogged since the start of the summer! But, but, but!!! In my defense, it has been a whirlwind of busy-ness. All good, I can assure you- Thank God :] A quick snip of Amazing news I'd like to share is that I got engaged in August! I'm feeling really happy and overly blessed and wishing you the same. I hope you guys had a Great Summer and that you were able to stay on track or not fall too off of track or perhaps even make some progress* in the Health Department :] 

Now! I'm thinking since my last post was about Summer, lets talk Fall. This season makes me Tired & HUNGRY! There I said it. You know you were thinking it, blame me. I can take the heat. But really there is Something about the chilly air, darker days/longer nights that make me think that the bears are onto something when they close up shop for the Winter. But since we're not in Winter yet, I won't get ahead of myself. So back to Fall Harvests and all the Natural Beauties Mother Nature provides us this time of year. Ahhh. Love it. Not to mention the food: Warm, Hearty meals also known as Comfort food. Mmmm. So good & surprisingly super- healthy, making it easy to keep on track this time of year, believe it or not. Let me explain... 

The bountiful vegetables of the season provide us with a base for our meals. Think about it. We are gifted Pumpkin, Zucchini, Eggplant, Tons of delectable squashes: Yellow, Acorn, Butternut, Spaghetti- & I'm sure I'm missing a few more- The point is, these gifts from the Gods are Delicious, Filling and Extremely Healthy!! Combine them with Light or fat-free cheeses or Lean meats, Fish, Nuts, Beans, or even one of my favorites Scrambled Eggs for an Outstanding Meal.

Here are some ideas. Make a Stir-fry with Ground Turkey Onions and Zucchini over some whole wheat pasta or brown rice. Have a hearty lasagna with Sliced Eggplant in place of noodles and use Fat-free ricotta and light mozzarella. Freeze the left overs! How about making a delicious Sunday Sauce (buying a jar is okay too- aim for Organic) with Turkey and Chicken Meatballs and serve it over Spaghetti Squash for a low-cal, low-carb filling meal. Try replacing potatoes by baking Butternut Squash slices tossed in a drop of EVOO & Salt for some sweet yummy homemade french fries. Or smash up a Butternut Squash and add some Smart Balance for an awesome side dish with a piece of Grilled Chicken & some greens. Bake an Acorn squash and then stuff the core with some Healthy Tuna Salad for a Meal with no dishes! It's genius!

And now to my favorite part: THE PUMPKIN! It's not even close to sane the Pumpkin kick I go on when it's in season (Sorry I'm not sorry). However, I'm going to be honest with you guys when I say I am lazy as F&^k and cannot be bothered with gutting out pumpkins. It's too much work and at the rate I'm going, I'd be doing it all do every day. So this is where I cheat. I buy plain (Trader Joe's or Libby's brand) Organic Pumpkin Puree in a can (not to be confused with pumpkin pie in a can). I like to add a few spoons to almost everything. I'll mix it into my Oatmeal and my Yogurt with some Pumpkin Pie Spice and a little bit of Stevia. I like to sometimes put a smidge of it on a sandwich with Turkey or Almondbutter or dare I even say on a slice of bread with Nutella (just a bit!). It's just that good. Add some into your (healthy, of course) pancake or waffle batter with dark chocolate chips and top with a little whipped cream for a decadent breakfast. Wow! And speaking of breakfast, mix a tnlspn of Pumpkin puree with a tblspn of light Cream-cheese & Stevia to put on a piece of Multi-grain toast- mm delish! Maybe even add some Apple-butter for a real Fall Festivity!

While we're on Apples, let me mention that they too are in season now. Meaning you can get them super cheap and also add them to your meals for fun. Not to mention, obviously enjoy a simple juicy Apple as a snack. For more creativity, Apples can be chopped and added to your oatmeal with some walnuts and cinnamon for a Harvest Breakfast or baked and served with some light fro-yo and light maple syrup for a Decadent Dessert (guilt-free). Add apple slices to a sandwich for a little crunch and some tart. Crazy!

The possibilities are really endless- So take advantage! If you're pressed for time make some hearty meals one or two days a week and store them in Tupperware. There's definitely no excuse to fall off of the wagon this season. Yes, it may be harder to get to the gym in this cold weather and we do have some holidays, but there are many days in between when there's no excuse not to at least keep your diet clean. You will be happy you did. We all know time flies, don't give yourself regrets when that warm weather returns. And remember slip-ups are okay. So long as you get back on the horse and you will be fine. One bad meal does not make you fat, just like one good meal does not make you fit. It's what we do on a constant basis that determines where we stand. 

God bless xoxo

Hungry Model's Stuffed Butternut Squash Dinner

 

1/2 Butternut Squash (or double ingredients for two)

2 tspn Smart Balance

1/2 Cup Eggwhites

1/4 Cup Black beans 

1 Cup Steamed Broccoli & Cauliflour

1/3 Cup Light Mozzarella Cheese

Cut Butternut Squash in half lengthwise and scoop out seeds/guts. Place face up in 350 oven 35 minutes or until tender. Remove, cool and scoop out some flesh with spoon and set shell aside for later use. Add Squash to frying pan with Smart Balanace, beans & veggies over medium light. Add in Eggwhites and scramble. When eggs are thoroughly cooked (approx 3 minutes). Remove from light and stuff into Squash shell. Top with cheese and place back into oven five more minutes or until cheese melts. Enjoy!!!

Cals:412, Carbs:59, Fat:9, Protein:28

Staying Svelte in The Sweet, Sweet Summer

Staying Svelte in The Sweet, Sweet Summer

Summer! There you are! We've missed  you- so glad for your return :]

If you're anything like me, you have a passionate loving relationship with Summer. There's so many great things going on: Vacations, Barbeques, Beaches, Picnics, Pools, Rest, Relaxation, Adventure- something for everyone! But the truth is, even with all the positivity in the air, Summer can be a bit tricky when it comes to our Diets, Lifestyles, and most importantly our Self-image. If you think about it, there are more times to overindulge in Goodies, while at the same time more times when we are less covered up. It doesn't have to be scary though- in fact it's going to be the other way around. This will be the Summer that you look and feel your Absolute Best (and without deprivation). For this Summer, you have me & I got you!

Lets start with basics: like any other time of the year eat clean all week as much as you can. If you have a midweek event like a Barbeque, make sure you workout that day and eat squeaky clean for your other meals. For example have a yogurt or egg whites and fruit for breakfast and maybe a light salad before the party. Once there, choose what you love and must have. If you must have everything, try a little of each and make sure to have a big plate of salad or raw/grilled veggies with your food to help keep you full and from overeating.

If you're big on the potato and pasta salads, have a little, count those as your starch and trash the bun for your burger. I like a crunchy lettuce-wrapped burger myself- pile on some slices of onion and tomato with a little ketchup (organic is best) and spicy mustard and THAT is a Party in your Mouth! Turkey and Chicken burgers are a great option, as well as Turkey/chicken sausages- soo good. Seafood is also Dee-Liciousss on the grill. Filet and Shell fish can be super healthy if you pass on the side of Calorie-laden, Artery-clogging Butter and instead squeeze some Fresh Lemon and Sea Salt on- Yum!

Desserts are usually easy during the summer because most people/parties serve fresh fruits like melons and berries. If you want, YOU bring the fruit platter and maybe some light whipped topping or sugar-free jell-o. Your Host/Hostess will I'm sure be appreciative. If frozen treats are more your style try Sorbet, Water Ices, Gelato or Light Fro-yo. Again, to ensure it's there: YOU bring it. However if you just must have ice cream, keep it at one scoop or 1/2 cup. If there's pie and that's your absolute favorite, have a slither with a hot cup of coffee or tea to help fill you or if you're like me and all about the filling, then just eat the insides and forgo the crust and the extra calories.

When vacationing, you want to enjoy yourself, but at the same time you don't want to come home with ten lbs of resentment in your gut and hips. I used to always gain weight on vacations- especially All-inclusive trips. It wasn't until recent years that I actually now come home from vacations lighter than when I left. If you change your perception & look at it my way, you can too. I still take advantage of the All-inclusive but I do it in a way where I'm eating healthy and still being pampered and feeling luxurious.

For breakfast I don't eat everything at once. Instead each day, I choose something delicious to have. There will be a morning I will have a massive Egg white omelette with fresh vegetables and ham or salmon- things I don't obviously eat every morning at home. The next day I might have yogurt with some granola, papaya and pineapple or exotic mango- fruits that are not readily available to me everyday at home. I may do a waffle one morning and top it with some fresh berries and a little honey. These are all delicious breakfasts that are appreciated more on their own, instead of all at once, because they are all there.

If I'm doing All-inclusive I do massive salads for lunch and probably refill my plate a few times. I'll put a variety of veggies, salsas and bean salads on or some fresh fish but nothing too heavy- especially if I'm going to be sitting in a bikini right after eating. If I'm dining a la carte, I'll do a light lunch- also probably a salad with some grilled chicken or fish.

Dinner again, I start with a salad and then find something on the menu that I love that hopefully looks semi-healthy. If you're going to get something completely indulgent, like a creamy pasta I suggest forgoing dessert. If you're doing something like Meat or Fish with Veggies, then have a little Happy-Ending. The choice is yours, make it wisely.

Throughout the day of your vacay and really all summer long, try and drink tons of water. If you're in the sun you will be sweating a lot. Also most of that Tasty-Fancy-shmancy  food is probably loaded with sodium. If you're doing day-drinking try and keep it light like vodka and club or a white wine spritzer or light beer. I personally like gin and club with fresh lime in the hot weather- it's refreshing, low-cal and always gives me a nice buzz :]

Summer is a great time to stay active. We have longer hours of sunlight and even at dusk, warm weather to stay outdoors in. Swimming is a wonderful cardio option or if you're without pool or just not a water person, walking is free and you can do it anywhere. Go to your favorite park, beach or boardwalk. Speed walk or run every night if you can- why not? Also great sports for cardio are Tennis, Basketball, Baseball, Volleyball- the list goes on. You can work your arms real nice while doing some Serene Golfing, if that's your thing. Also stay active on vacation or out of town- trust me- you will be grateful you did. Even if it's just a twenty minute speed walk every morning before breakfast- get your hurt pumping and your metabolism burning!

On beach days, I like to have a light-filling breakfast of "Belly-flat" foods like yogurt, oatmeal or eggwhites with some fruit or raw almondbutter. I always bring a cooler with water and fresh fruit like watermelon or frozen grapes and veggies like carrot/celery sticks, cherry tomatoes- juicy quenching snacks- no salty nuts or chips that are going to bloat me. I'll pack either low-sodium turkey roll-ups with lettuce and mustard or a little tuna salad for lunch. If we're going to go out to eat, I order a light sandwich or salad with grilled chicken or fish. Again- I stay away from sodium on beach days. I can't imagine anyone feeling their best after a salty-bloating Hot dog or Pizza. Save that for another day- NOT a bikini day- trust me.

Follow these tips and you should have an Enjoyable Summer where you feel and look great. We all have slip ups. If you overdo it during one meal/dessert/party, don't lose it and allow yourself to spiral into a funk. Acknowledge it and rectify it with some extra workout time and lots of water and water-based veggies & fruits (Refer to previous posts). You got this. I got this. We are having The Best Summer- Together. xo

Traveling Trim

Traveling Trim

A took a recent trip to Miami lead me to reassess on-track traveling. Let me start by saying- it was a wonderful getaway, but started with a nuisance of unexpected turbulence before I ever stepped foot on the plane.

As protocol, I arrived to the airport 2 hours early to ensure plenty of time to go through baggage and security. Smooth sailing took me right to my gate with an hour to spare. It was then that I got the unpleasant news that my plane would be delayed by four hours (what a nightmare!). Deep breath in, slowly exhale, relax. I remained positive and thanked the Universe to have packed an iPad and magazines to keep me entertained.

I wasn't too far into my Cosmo Mag when my belly began to hum. Now, unlike the leisurely activities I had packed, I wasn't as prepared in the eating/nourishment department. I was really  surprised by my own lack of planning- but in my defense- I did pack an apple for the plane and had planned on eating dinner once I landed. The show tunes playing in my stomach sung otherwise and there was no way a measly apple was going to hold me over for the next 7 hours.

I decided to explore my food options around the airport and let me tell you- they stink! The majority of the offerings were sodium or sugar packed processed snacks, and fastfood meals. It was tricky and discouraging, but I did as my Cavewomen-Model Ancestors before me had done. I hunted and I gathered.

I was able to locate some plain greek yogurt, fresh fruit, cut up veggies and organic popcorn. These were all perfect snacking options, but also very expensive. I spent because I really had no other choice. Thirty-five bucks later all I can do is consider it a valuable lesson. Lucky for you, I'm sharing my new found wisdom with you for your travels.

Here it is: Prepare, prepare, prepare. If my flight would have been on time, my apple would have been fine- but now we know, plan for the unplanned (and in this case, you can). 

Take the ten minutes and pack a snack bag. Bring things that are easily transportable:

Carrot sticks, Celery Sticks, Apple, Banana, String Cheese, Unsalted nuts, Greek Yogurt, Packet of dry oats (you can get hot water at the airport), Tuna/Salmon Cups, Protein Bar (Quest is my fav).

Have a few of the above in your carry-on and in the case that you're delayed, you can make a few mini meals to hold you over until you get to your destination. Make sure to include protein and complex carbs. Start nibbling on your perishable snack first, like cheese or yogurt. In a few hours, open your Tuna/Salmon or protein bar.

I also suggest eating before you go to the airport. Don't go there famished, you may end up in a bag or two of Doritos and a Snickers bar if you do. Try and drink a glass (8 oz) of water an hour before and then every hour during flight to avoid major water retention. If you're on a long flight that is going to provide a meal, bring your own (nonperishable) like an almondbutter and jelly sandwich. Airplane food is packed with sodium and who wants to spend the first day of their trip bloated? Especially if you will be sporting swimwear- trust me- avoid the airplane food.

Drinks are usually complimentary and unlimited, so try and get at least two. I like a hot tea and a cold seltzer (in addition to an overpriced bottle of airport terminal water). I'd say avoid alcohol and juice and soft drinks on the plane. You're not doing much movement to burn the extra calories and sugar during travel time and your body will benefit from extra hydration of H2O anyhow. If you MUST have a drink to take the edge off, keep it clean and limited. One vodka/club soda should do the trick.

I hope these tips help you in your future travels, please let me know if you have any suggestions on your ends.. Bon voyage, Foxes xo

Salad

Salad Selections

The first thing that comes to most minds when they hear the term "healthy" or "diet" is "Salads." Lots of boring salad. I'm talking iceberg lettuce, a measly slice of tomato and cucumber topped with a dry piece of grilled chicken. Sound familiar? Sound unappealing? Sound both? Yup- to me too. Truth is though, when done right, salads can be delicious and nutritious and actually kind of fun. I used to eat the plain boring salad- which by the way, doesn't even offer much nutritional value. But, I have done the leg work (lucky for you) and I'm going to share some salad ideas.

First off lets start with the lettuce. Iceberg, although crunchy and quenching doesn't offer nearly as much nutrient and antioxidant value as Romaine, Baby Spinach, Arugula and Red leaf. The healthiest is Spinach, which crushes all others in the Healthful Department especially in its high levels of Vitamin K (Bone Health) & Vitamin A (Immunity & Skin). Spinach is also an anti-inflammatory and good for blood pressure. However, if Spinach isn't your favorite, you can always get "Spring Mix" which is a tasty combination of a few lettuces. And if it's crunch you really crave (I do!), you can mix a handful of Romaine in with your Spring Mix. How creative are we?!

Next, we will discuss your toppings. Your goal is to "Eat a Rainbow." Try and remember this term, as different colored vegetables offer different vitamins/nutrients. Without getting to technical but still educating you, here's a list from Rawforbeauty.com that shares the benefits:

There you have it. Let these benefits lead you using your favorites in making a colorful masterpiece! Also, keep in mind that veggies are their most nutritious consumed raw. Cooking depletes some value. That's not to say that grilled, steamed or roasted veggies aren't good for you, just don't over do the heat, Foxes. And please no "fried" or "tempura" veggie variations.

Now that you have your veggies sorted out, lets talk protein. You need a good source of protein in your salad to complete the meal and to keep satiated. Vegetables although high in nutrients do not contain high levels of protein. That's ok though, because we are just going to add some more deliciousness to your salad. Pick one protein: Lean Chicken/Turkey/Beef (any variety:ground, breast, low-sodium cold-cut, or loin)), or Fish (tuna, salmon, shrimp, scallop, crab, lobster) and keep it to one serving size (approximately 4 oz. or 120-150 calories). You can grill, broil, or steam to prepare. If flavor is a concern, try a rub of spices or marinate in some lemon juice, salt & pepper (a little goes a long way in the flavor department, believe it or not). You can also marinate in a drop of low sodium soy or terriyaki sauce. Keep it simple.

If you're vegetarian, you can do: Hard-boiled egg, Soy (Tofu), Beans, Nuts, Cheese- or a combo of all. Again watch your serving size and/or calories. For example 100 calories in 1/4 cup beans with 2 tablespoons of light feta for 35 cals is perfect. Just don't just start tossing things in. Stay mindful and measure! Also, on a side note certain cheeses are less caloric and fattening than others. I like Feta, Goat & Bleu varieties on my salad (they run about 70 cals an oz). Also an individual Light String Cheese diced up can be yummy in your greens. Get artistic!

Now to dress the beauty up. This is where a lot of people REALLY destroy their salads and it REALLY stinks! You're doing a good thing by making this beautiful meal and then your efforts go to waste when you pour on some high fat, high sodium, high caloric dressing and kill it. Awful! Lets not do that, please. Personally I like a little Salt, pepper, EVOO and Vinegar. You can have Red Wine, White, Balsamic, or Apple Cider Vinegar (which is delicious and a Fat Flusher- Score!). EVOO, lemon and some salt is really good too. But again, I've said it before- Watch your portions. Measure one tblspn of heart healthy EVOO for 120 calories. That's it. If you want more, add vinegar, which is a  freebie. Those creamy options are really disasters and the light varieties don't really taste too great either. If you MUST do bottled dressing, there are some creamy versions made lighter with yogurt, although I'd still recommend a Vinaigrette/oil-based dressing. Whichever route you go, always choose light varieties (keep at 100 calories), measure (!!!), and do yourself a favor and put some asparagus in your salad to help flush out all the sodium.

Lastly, I'm sure you already know always ask for dressing on the side when dining out. Good luck my Veggie Vixens! xo

Greek Godess (My Favorite)

In a large bowl I mixed: 

One handful of Romaine lettuce, a handful of Spring Mix

Diced Cucumber

Diced Tomatoes

Red Onion Slices

Diced Green pepper

Few Kalamata Olives

Roasted Acorn Squash (leftovers)

1 Tblspn Light Feta cheese

4 oz Grilled Salmon filet

Tossed in 2 Tblspn Red Wine Vinegar, 1 Tblspn EVOO, Salt, pepper, dried Oregano.

You can follow my lead or add on more or even take some veggies off- make it your own. A few of my other favorite Greek Salad Toppers are roasted peppers, pimentos, artichokes & hearts of palm.

Uh Oh

Uh-Oh... Recovery from a "Cheat"

So I have mentioned many times before how I don't like the word "Cheat." I also don't like the word "Diet." I find that they both imply temporary phases and being healthy is a "Lifestyle." A lifestyle includes ups and downs- mostly up and steady with a few what I like to call "uh-oh" moments.

Now sometimes we all have "Uh-ohs." Sometimes have planned "Uh-ohs," like a holiday or a party that may have spiraled out of control (one cupcake, two cupcake, three cupcake- Floor!). Then there are times we have unplanned "Uh-ohs," like a PMS impulse (sorry fellas) or a random Wednesday when Big Daddy comes over unannounced with a Hot Cheesy Pepperoni pie (mouth watering). We've all lost self-control at one point or another- it's normal, that's life- and the key is always getting back on track and doing it the right way.

1. I recommend drinking a lot of water the next day and eating only water based veggies (that means nothing too starchy). They will help flush out all of the sodium and processed crap (potty mouth!) that you put in your system the day before. Vegetables like lettuces, tomatoes, squashes, zucchini, cucumber, celery, broccoli, and peppers are all perfect to include in your post "Uh-oh" meals/snacks. 

*Be prepared to go to the bathroom for lots of #1's- because as I said, they WILL definitely flush you out!!

2.  Speaking of flush out, sweating that following day is crucial. Try getting to the gym or hitting the pavement for a run or going for a brisk walk. If you're busy and don't have much time, don't beat yourself up. Any little bit is better than doing nothing at all.

3. Get some potassium into your diet. Potassium rich foods help with water retention (also good for THAT time of the month, Foxes). Veggies with potassium include: asparagus, beets, spinach, avocados, white mushrooms, and acorn squash. Also bananas are high in potassium so have a banana as your fruit for that day, if you can swing it.

4. Eat protein. Protein will keep you full, so definitely include it in your meals, as always. Also, *Salmon is high in protein as well as potassium, which makes it a perfect post "uh-oh" protein. It doesn't hurt that salmon is delicious too!

5. Have a plain yogurt at some point during the day. Greek is always my go-to because its healthy, clean and highest in protein. Another post "uh-oh" benefit is that yogurt, too is high in potassium, so like salmon- its a superfood! Yogurt ALSO contains live active cultures that promote a healthy gut and help balance your tummy. You're going to need it. And as always, if you don't like the plain, you can doctor it up with some stevia & vanilla extract or have it with your banana- do what makes you happy :]

6. Lastly, if you have access to some acidophillus or probiotics, pop one the night of the "uh-oh," as well as the day after. Like yogurt, this is going to help your tummy regain balance. I take one daily to support a healthy digestive tract. The one I buy is called "Align" and I take one every night before bed. It's a little pricey, but there are many options. Speak to your doctor/pharmacist of course before taking anything.

Now that you have a step by step plan of what to do the day after an "Uh-oh," try not to beat yourself up. As soon as the damage is done, allow it to be done and rebuild. It's only going to take a day to get yourself back on track and feeling good. And it's really NOT a tough day. There's need for starvation or guilt, or even worse- more "Uh-ohs." Just like if you make a mistake, you erase it- you don't keep writing over it. Consider these six steps your "Uh-oh" eraser. Good luck. xo


Model's Post Uh-Oh Breakfast Suggestion:

Cayenne Omelet topped in a Cucumber-dill yogurt sauce

 

Sauce
4oz plain Greek yogurt
Garlic powder
1/2 Cucumber (minced)
1 tsp fresh or dry dill
Squeeze of fresh or bottle lemon juice

Mix minced cucumber into yogurt, add dash of garlic powder, dill and squeeze of lemon (1tsp juice or 1/4 wedge of fresh).

Omelet
1/4 cup or 3 egg whites
Cayenne pepper
Organic Pam Butterspray

Mix egg whites with a dash of cayenne and cook stove top in frying pan previously sprayed with Organic Pam Butter Spray on medium flame. Flip, then fold and place on plate and top with sauce. Garnish with parsley. Enjoy.

Fail to Plan, Plan to Fail

Fail to Plan, Plan to Fail

Those catchy words are ones to live by in many (if not, ALL) departments in life- especially when it comes to healthy eating and fit living. It's easier to eat or cook with nutritious foods when that's what you primarily have stored in your house. It's less likely you will make poor food choices outside of home when you have pre-packed food/snacks readily available to you. It is also more probable that if you review the menu before dining out, you can be prepared with with a healthy choice and less likely to be influenced otherwise. So lets get to it and talk some Proactive Fox behaviors.

At Home

Make sure that your fridge and cabinets are more than well-stocked with healthy foods. I understand when you live with other people, its not always easy. But if you can, throw out AS much junk AS possible. Better in the trash than on your ass! A moment on your lips will live longer on your hips. You get it. I keep lots of lean meats (ground chicken/turkey, chicken/turkey breasts, lean cuts of grass-fed beef steaks) and fish (salmon, tilapia, mahi-mahi, tuna steak) in my freezer and take one out in the a.m. to defrost for dinner.Every Sunday, I buy a week's worth of fresh veggies (for dinner, lunch salads, and snacking), fruits and plain greek yogurt (among stocking up on any other things I'm low on). I also have frozen vegetables, canned beans, light cheeses & light cream cheese, tuna/salmon cups, 100 calorie bags of popcorn, light ice cream/fro yo, hummus, whole grain crackers (wasa), Kashi cereal, unsweeted almond milk, dark chocolate, a massive variety of nut butters, canister of oatmeal, raw nuts, eggs, egg whites, lemon, lime, seltzer.. The list goes on!

With all of these healthy options, I'm covered for breakfast, lunch, and dinner. I can have sweet, salty, creamy or crunchy. I also only keep light mayo, mustard varieties, soy sauce, lemon juice, reduced sugar ketchup, sugarfree maple syrup, evoo, smart balance butter and butter sprays, salt, pepper, herbs and spices to doctor up my food. There is only whole grain pasta, bread (ezekiel 4:9 non-sprouted) and brown rice, quinoa, or sweet potato options available for my dinner carbs. Stock up one these foods, trash the others (as much as you can without making hunny bunny cry) and use them!

At Work/On-The-Go

The workplace is an easy spot for us to fall back on our healthy eating efforts. In the office, we can't control what food comes in and out or when co-workers bring in delicious "treats" to share. It feels like it's always someone's birthday, holiday party, or celebrating someone's successes. What better way to celebrate than with food? This is the reality we live in. When we can't change our surroundings, we have to adapt and do that by being prepared. Allow your longtime goals to be bigger than a momentary desire and you will be okay.

Come to work prepared. Bring lunch and snacks and make sure to eat! If you're the type to get so busy and forget to get, set an alarm/reminder on your cell to go off every three hours reminding you. Now I know it this may sound boring but I bring a salad to work for lunch every day. It's very easy to throw together the night before and I always keep it exciting by switching up how I dress and season and alternate with proteins. Sometimes I will have some chicken or a salmon or tuna cup, other days I'll have some beans and cheese or hard boiled egg in my salad. Occasionally, I'll bring in a portion of leftovers from dinner or make a healthy sandwich or bring in some healthy soup (Not the creamy variety, choose vegetable based or chicken based broth). 

Keep it simple and easily accessible. That goes for snacks too. Pack two snacks: one for a.m and one for that afternoon slump. Do this every night and you should be A-Okay. And if someone brings in your favorite homemade cookies and you MUST have one, replace one of your snacks with it, totally enjoy (no guilt- if you do it, do it right!) and do a tad extra cardio at the gym later that day.

On weekends or just on-the-go, make sure to always have something with you. I usually leave my house with an apple in my purse, some carrot sticks in a ziplock, or a single 100 calorie bag serving of nuts (Yes, Emerald makes them!). I also always have a Quest All Natural Protein Bar in my car glove compartment, one in my work desk and one in my purse for emergency purposes. Quest are the only protein bars I will eat. They are all natural, high in protein and fiber, and 99% of varieties are less than 200 calories. Now in general, I'm more of a fan of real food than bars (*most are just as bad for you as a candy bar) but if I'm stuck- these are a perfect natural option to wane off  "hanger."

Dining-out

Who doesn't love going out to eat? You're socializing (hopefully in good company), you're noshing (hopefully on delicousness!)- What's not to love? Well if you're on a diet or have dietary restrictions/allergies it can get tricky. Eating in a social setting is part of pretty much every culture. Whether we are celebrating a special occasion, having a night on the town or just grabbing a bite with a friend- food is present & it should be enjoyable without guilt or derailing your fitness goals. So let's set one specific guideline to start- get in a good work out the day that you're going out to eat and eat super clean all other times of that day. So if you're going  out for breakfast, make sure lunch and dinner are squeaky, & if it's an evening outing, be good all day. Now don't starve yourself all day but just be conscious- add more veggies to meals and snacks to keep you full on less calories etc.

Decide before you go out what you're eating and if/where you're splurging. Are you going to have two cocktails or dessert? Or are you going to forgo the alcohol and sweets and go all in on a full-blown disgustingly delicious meal? Or- are you going to have one drink, go light on the disgustingly delicious meal and then have a taste of dessert? Decide this first and hey, if things don't go according to plan, so what? Whichever route you go, you better enjoy it and remember Tomorrow is another day. You can always eat super squeaky again and hit the gym. "Cheats" (hate that word by the way) usually shake things up and if you do them rarely, sometimes they make you lose more weight.

If you're going to a catered party, its hard to know before hand what will be served- but it's usually the same thing- salad, pasta, main course, dessert. Have your salad (ask for dressing on the side and dip your fork then pick up salad- it uses a lot less), then decide if you want your pasta or would rather have a warm dinner roll or the usual potatoes you will likely get with your dinner as your starch and go in. I almost always order fish or lean beef if that's available- I find a lot of the chicken dishes come smothered in cheese. You can always ask how the food is prepared and request yours plain, then doctor it up with some lemon, salt and pepper. Most places are willing to accommodate. Finally dessert, decide if you're going in and what you're going to really enjoy and then Just Do It!
*On a side note, if you're eating buffet style, fill up most of your plate with veggies and some shell fish if you like (very low in cals), hummus etc and then squeeze few splurges that you will really enjoy on.

Restaurants
Whether its fancy Italian, decadent Chinese or casual Diner, check the menu first. Google is a girl's best friend. Check the menu beforehand make a decision and stick with it (otherwise the only sticking will be your meal to your ass). The following are tips from top the nutrition experts at Fitness Magazine. Take note Foxes:

Fast food
Choose: Grilled chicken or fish. Ask for the sauce separately and use just one tablespoon. Instead of fries, order a green salad with the dressing on the side.
Not: Deep-fried foods. There are so many other healthy choices now!
**Model's Side note- I don't eat fastfood at all, ever. If I want something fast, I go to the diner and get a Grilled chicken or Greek salad (dressing on side), a Healthy whole wheat wrap, Egg white omelet or a Turkey burger on rye with some ketchup and mustard lettuce and tomato. Yum!

Coffee bar Choose: An 8-ounce coffee with milk; 11 calories
Not: A 20-ounce latte; 340 calories
**Model's Side note- I'm not a coffee-drinker too often but for my fellow Tea Lovers, Vanilla Roobios Tea from Starbucks is delicious and only 5 calories. I love to sprinkle it with some tasty cinnamon for added metabolism support :]

Mexican
Choose: Fajitas made with grilled meats and vegetables, burritos or enchiladas filled with chicken, shrimp, or lean meat and a small amount of cheese
Not: Dishes smothered with cheese, fried chimichangas, refried beans, large bowls of tortilla chips (a few with salsa is fine), pitchers of margaritas (limit yourself to one for 170 calories)
**Model's Side note- Corn tortillas are a healtheier option than flour, or just forgo the tortillas and eat all the other goodies. Just stay away from the sour cream which is very high in calories. If you're making Mexican at home, swap sour cream for fat free greek yogurt for the same taste, less calories and more health benefits.

Japanese
Choose: Sushi made with shrimp, tuna, tofu, or vegetables, sashimi, miso soup, teppanyaki dishes (meat, fish, or vegetables cooked on an iron griddle)
Not: Tempura, large platters of sushi rolls (each can be 250 calories or more, and you can easily eat two or three), teriyaki (the sauce can contain a lot of sugar)
**Model's Side note- Order healthier more filling brown rice sushi if its available (a clean type, that means no tempura or crazy sauces or cream cheese-just fish&veggies- avocado mmm) and always ask for sauce on side (fork in sauce, then in food).

Chinese
Choose: Stir-fried shrimp, chicken and vegetables, steamed brown rice
Not: Dishes with thick sweet-and-sour sauces like Kung Pao chicken, large bowls of rice, fried egg rolls, lo mein, breaded or deep-fried foods such as orange beef
**Model's Side note- I order shrimp, chicken or tofu steamed with mix veggies and garlic (brown sauce) on the side (again, dip fork in sauce then food). I am usually too full to even eat my brown rice after that. Chicken, vegetable, sweet and sour or egg drop soups are good too (just high in sodium).

Indian
Choose: Tandoori chicken or other foods cooked in a tandoor oven; look for "tikka" or "bhuna" dishes, which aren't covered with heavy sauces
Not: Dishes that come with creamy sauces, naan (Indian breads that are often stuffed with potatoes or coconut and topped with butter), deep-fried samosas
**Model's Side note- Spicy speeds up metabolism- if you can handle the heat- go for it!

Italian
Choose: Vegetable or seafood antipasto, minestrone soup, fish or chicken dishes served with vegetables, grilled meats
Not: Deep-fried and breaded foods such as veal or eggplant parmesan, creamy sauces such as fettuccine Alfredo, dishes stuffed with cheese such as manicotti and calzones
**Model's Side note- If whole wheat pasta is available- do it for a healthier, more filling dish. Mmm

Now that you have made it through the ever evolving (& lengthy) Proactive Foxes Handbook, go out and enjoy your food and enjoy your LIFE. Just do it. xo

Snackie Jackie

Snackie Jackie

Move over Mother Goose, Snackie Jackie's rhyming in the kitchen! As you can see, I'm feeling silly- but how can I not be? We're talking snacks and snacks are fun. The word itself is exciting and the act of snacking is not only pleasurable, but healthful too. Snacking right supports weight loss, while revving up your metabolism. How can eating more make me lose more, you wonder. Let me explain, Foxy foxes.

Imagine your Metabolism like a flame and Snacks as fuel. Every time you snack you're keeping that flame bright and burning. Your body will love snacks in between meals (as will you, I'm sure) because snacking between meals keeps you from becoming ravenous and overeating from one meal to the next. It also helps your body maintain balanced blood sugar levels, which prevents you from getting shaky, irritable, and most of all avoids you from becoming what I love referring to as "hangry" (hungry & angry!).

I eat about six times a day. Ideally (but not always) my aim is breakfast at 6:00, snack at 9:00, lunch at 12:00, snack at 3:00, dinner at 6:00, and snack at 9:00.  Now there are days I eat only 4/5 times a day, I do my best and what works for me. The key is to eat before you're starving and to support healthy metabolism. *On a side note, you may be confused how I can eat at 9:00 pm, as a lot of people believe you shouldn't eat late. That's not always true. As long as you stay in your daily calorie allotment, you will be fine. For example, if I'm allowed 1500-1800 calories a day and I already ate 1400 calories that day, a 200 calorie snack before bed isn't going to make me fat. I've been doing it for years and this is my routine. If you don't think it's going to work for you- don't do it.

My after dinner snack is always some form of dairy as a greek yogurt, fro-yo, cottage cheese or a mix of both. The reason being is because all the above contain "casein." Casein is a protein found in milk that breaks down very slowly. So the  benefits of my after dinner treat is that while I'm sleeping, my body is working (burning) to breakdown the proteins and my muscles are replenishing. An additional perk is casein helps you sleep- hence the reputation to have warm milk before bed. Again, do what works for you.

Healthy snack ideas are really limitless. The perfect, healthy snack should contain a combo of healthy carbs (should have fiber) and protein (can have some healthy fat) and varies between 100-150 calories (200 at most). Always account for snacks in your daily calorie allotment. I advise writing down or downloading a calorie tracking app to your phone when you start. It may be tedious at first (or you may love it), but it will help until you get the swing of things.

I'm going to keep it simple by giving you a list of some "snackie" carbs and a list of protein ideas. The choice of which to mix and match is solely yours :]

Carbs: 1 serving of Fruit; 1apple, orange, 1/2 banana, 1/2 grapefruit, nectarine, 2 clemintines, 3/4 cup berries/grapes, 2 kiwis, 1 cup melon/pineapple.. Veggies; carrot sticks, celery sticks, cherry tomatoes, broccoli, cucumber.. 100 calorie bag/serving of popcorn, rice cakes (brown-rice rice cakes are best), veggie chips, whole grain crackers, pretzels (whole wheat/grain if possible), light/baked chips
Protein: 1 fat free greek yogurt (add stevia and cinnamon if you want to sweeten up- vanilla extract too), 1 serving of part-skim cheese or a part-skim string cheese, 1/2 cup light cottage cheese (1-2%), 1 hard boiled egg (you can even mash with some light mayo &  pepper to have a little egg salad), 2 slices lean low-sodium deli meat (turkey is my go-to), 2 tablespoons of hummus, 1 tablespoon of nutbutter (almond butter is my fav, but peanut butter or sun butter, cashew butter etc are all good), 1 handful of almonds or walnuts, 25 pistachios (these are the leanest nut at just 4 cals each)

You can also have a nice smoothie as a snack. Take a serving of fruit of choice and blend with water and ice and some protein powder OR a tablespoon of nut butter and sweetener (stevia is the best). Measure your powder and as always read labels. I use Sunwarrior Protein Powder. It's vegan friendly and has 70 calories and 17 grams of protein. The vanilla is yummy and I've been known to put it in my yogurt for a protein pudding type snack. Get creative and if you're unsure, ask me.

These are all just suggestions and I know you have your own ideas as well. I'd love to hear them!
Happy Snacking Foxes! xo


Remember to drink AT LEAST 8-10 glasses of water a day for additional metabolic support and to keep your snacks and meals moving along. If  you're not a big water drinker add some cucumber slices (De-Lish-Us!) or lemon/lime wedges. These are not only flavorful but add additional health benefits as you can see in the image below, courtesy of rawforbeauty.com.