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.

Work it Out 101

Work it Out 101

I was at the gym today, when a guy asked me something very striking. He said "you're in great shape, why do you still workout?" I explained to him that I work out to maintain general good health, physically and also mentally (exercise is a great stress-reducer!). Leaving the gym, I went on to thinking how this guy's mentality is the Exact reason people cannot keep the weight off. I know, I've been there yo-yoing up and down. Not so much fun. It wasn't until I changed my entire lifestyle and committed to Health, that I kept it off and continue to keep it off.

Here's a little background on my BIG Life Changer and then we can get to some tips for you :]
I have always loved to eat, from sucking on Chinese spare ribs at 6 months old to finishing all my peas and carrots at 6 years old. I ate everything too (except fish, until I was 25!!). And of course with my love for eating, my entire life I was a Curvy Fox with a juicy booty. Now let me say that I Nerver considered myself to be "fat" but in today's society, I always strived for skinny. I went on Atkins, Weight Watchers, Slim Fast, The 3-Day  Diet, The Milk Diet- you name it, I've tried it. I would always lose, no issue there- The problem was, I never kept it off. Fast forward to March 2007, when I started getting unbearable chest pains.

 After blood tests and heart scans and visiting Dr. to Dr., a Gastroenterologist sent me for an Endoscope (an outpatient test where they look down your throat into your stomach- all while sedated of course!). Well, that Blessed Doctor found I had a Hiatal Hernia (a hi-a-who?!). Basically a Hiatal Hernia an hernia (weakening/tear) in your hiatal muscle. This muscle is the one between your esophagus and stomach that helps push food down when we eat. Hernias can occur for many reasons and it's unlikely to be sure of the cause. The treatment options were as follows: A.Surgery, B. Prescription Medicine, or C.Bland diet. My doctor said and I can't disagree, that most people choose option B, medicine. You can eat what ever you want and just take some meds for the discomfort. For me, at twenty-three years old and on daily medication didn't sit right. Major surgery didn't logic well with me either. Did I really need to risk my life going under the knife to be able to eat  bad? No  way.

Now yes, I've already mentioned, I LOVE TO EAT, but I never really loved eating "bad." I wasn't a fastfoodie and always preferred a hearty meal over junkfood. Why not give this "bland" diet a try? It wasn't easy at first, but then became easier as I adjusted- but then it became hard again and massively boring! My journey was a lot of trial and error and being forced to learn/accept my weaknesses and focus my energy on on my strengths (resiliency & drive).

Low and behold, here I am 6 years later, a Healthy, Fit, Runway Model who eats anything but "bland." I taught myself to doctor up my Doctor's orders in a "Clean eating" fashion. Its amazing how with the healthy diet magnetically attracts a natural healthy lifestyle: regular workouts, taking vitamins, sleeping 8 hours a night, etc. When you're constantly focusing on being healthy, you learn and pick up even more habits. It was a domino effect and this digestive disorder (that I cursed) ended up a blessing in disguise. I am in the best shape of my life after a slow, steady one year process, which has now been maintained for several years. I never had a weight loss goal in mind, only getting healthy. This was the main ingredient that was different from all of my other diet flops. This time I wasn't trying to lose weight at all, this time I was trying to feel better, to feel good. The weight loss was an added bonus :]

Back to workouts
I have never been nor will I probably ever be a "Gym Rat," as people call it. I'm not excessive in my exercising, only consistent.* When I was losing, I would do thirty to forty minutes of cardio at the gym (now that I am maintaining, I do twenty). My cardio routine alternates between speed walking at a high incline on the Treadmill, the Stairmaster (Great for the booty!) and the Elliptical (skii) machine. On nicer days, I speed walk around the park, the neighborhood or the boardwalk for forty minutes. I did this four days a week (Now I usually only go three). That's not bad. A side note: Any time there is a holiday or an event where I'll be overindulging, I will make it my business to throw in an extra day and spend some more time on cardio. This gets your body ready to burn that extra delciousness you will be enjoying (minus the tight belt & guilt)!

In addition to cardio, I do about twenty minutes of light weights. And please don't worry about "bulking up" or getting big. We're  not power-lifting ladies, we're using light weights. Ask for a tour of your gym, which you are entitled to and they should initially offer. Let them show you how to work the machines and what weights are a good start. The people at your gym should be well trained. Don't hesitate with the questions, this is their job and hopefully they like it :]

Here's a bonus: When you weight lift (lightly) in combination to doing cardio, you will burn fat even when you're NOT working out. Yes, you read it right.  It's true. The more muscle you have on your body, the more calories your body burns at rest. Plus once all that fat melts away, you will ALREADY have some nice sexy, defined sculpting to show. And again, I alternate- if I do a few lower body machines one day, I do upper body my next visit and so on. The only thing I do every visit to the gym is some form of abs- and nothing crazy either- just one or two machines. If I go to the gym at 4:00, I'm out by 5:00.

Now I know that everyone's schedule is different, so lets think about what can work for you.

Exercising in the morning boosts your energy and sets a great tone for the day. If you're schedule permits or you're an early riser, do it then. It's out of the way and you won't have to worry about it for the rest of the day. If not, go later in the day straight from work if you're a 9-5er, like me. Or even better, if you can swing it- go on your lunch break! I bring my sneakers and gym gear with me to work. See, I know myself and I know if I go home, I will not back out (especially in the chilly weather). You know yourself, you love yourself and only you can plan it out to work for YOU!

In addition to basic machines, other exercise options include classes such a Pilates and Yoga (I love yoga), both which are great for toning and so relaxing and zen. Other choices are Cycling/Spin-classes, Aerobics, Step, Kick-boxing, Zumba- the list goes on! I've done Zumba (massive calorie blaster) and really liked it. The music was great, the energy was positive and it felt way too much fun to be a workout. *Keep in mind that on the days you take a class, it will be in place of the usual treadmill and weights. This is great because not only will you be working different muscles groups, but it switches things up. Cardio can get boring- trust me, I know. I try and gym it during my favorite show (Dr. Oz) and that really helps time fly. When I go on weekends (just Saturdays of course, Sunday is a day of rest :]), I'm in and out early and I exercise blasting Pandora Radio on my i phone (Good music=Major energy booster!).

Ok, now obviously joining a gym or taking classes requires not only time and effort but also $$. I know not everyone can afford these options, but there are still other ways! Invest in a really awesome workout DVD- I've heard great things about The Brazilian Buttlift Workout. Or there's always digging out the old Jane Fonda Aerobics or  Richard Simmons 'Sweating to the Oldies' routine- whatever works for you (I don't judge). You can walk (or run) around the block a few times, walk around the mall, the park or the beach. Do some crunches and squats in your living room while watching The Bachelor. Do some bicep curls with cans of tomatoes from your pantry- JUST DO SOMETHING!

Whatever you do, enjoy it. Don't be too hard on yourself but at the same time try your hardest. Be consistent. It will pay off and after about three months, it will be a habit and second nature (trust me on this one). Take your time, we're striving for progress, not perfection. It may take a while but the only way to get there is to Keep Going.

Good luck Foxes and any questions, please ask. I do this for YOU. xo