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
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
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