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

Clean eating

Clean eating, Eating clean.. What's it all about?

If you haven't heard already, I'm pretty sure you will soon hear the term "clean eating." But what's it all about, you wonder? How can you apply it to your lifestyle/fitness goals? Well to put it in the simplest terms, eating clean means eating natural foods from the earth. Fruits, vegetables, nuts, grains, rices, beans/legumes, herbs/extracts/pure oils are all examples of clean eats. Eating anything that has walked, swam or flew are also clean eats. Basically things that were provided for us by God, Mother Nature, The Universe- however you want to put it. On the other hand, Fast foods, processed foods & basically anything with ingredients that are hard to pronounce or sound like they belong in a lab are obviously not included in clean eats.

I personally aim to eat clean at least 70-80% of my day. It's not always easy, I get it. That's why I don't hold myself to 100%. Sometimes nothing but a Diet Coke will suffice- I know it's terrible for you, but this is life & you have to live a little. I too go to weddings, parties and dinner's out- I understand- but you do the best you can. In the end, you have to just enjoy yourself for that special occasion and then get back on the horse. It all about getting back on the ride (refer to yesterday's blog for more).

Let me make a solid personal note that I have noticed on weeks that I have a Fashion Show or a Photoshoot and I'm eating super clean,  my abs begin to really pop (and this is with No Extra gym time). Therefore, I will attest to the notion that "abs are made in the kitchen" and that your health/body is 70% diet, 30% gym. Do the research yourself- it sounds crazy to me too, but so many of these Fitness gurus are sticking to it. A Healthy diet is primary, Working out is second, Combo of both is key.*

Another thing I like about Clean eating is that you don't have to stress over calorie counting. Just use your foxy witts and common sense. Obviously just because peanuts come from the earth, doesn't mean we can eat canisters everyday. On a side note however, vegetables are always freebies & you can bulk up meals by adding fresh (or frozen). An extra bonus to this tactic is you will not only feel more satisfied but be getting more vitamins, nutrients, fiber, and all the goodness your body craves. Don't get crazy or obsessive with tracking exact calorie numbers, just be mindful of your daily allotment and keep in your range. If you don't know, any Google search will bring you to a quick and easy calorie count calculator. Keep a round about idea in your head and enjoy. Remember, perfection is fictional, slip ups are temporary and mistakes can be fixed- hence why pencils have erasers ;)

Keep it clean foxes! xo

Hungry for more? Check out Dr. Oz's take on Eating Clean:
http://www.doctoroz.com/blog/mehmet-oz-md/eating-clean-tony-horton-diet


BONUS My Model's Clean Pasta Dinner :

This was really quick and easy to make and even quicker and easier to eat :]
It's best to eat within an hour of working out. Your meal should contain a good amount of protein and complex carbs to feed your muscles and refuel your body. In my opinion your meal (like all meals) should also be Delicious! Enjoy!!

I diced up an individual portion sized raw organic chicken, 3 garlic cloves, 4 pieces of asparagus, and halved 5 cherry tomatoes. I tossed them all in a little EVOO (1 1/2-2tblspns) and black pepper. Bake in a Pam sprayed baking dish covered for 30 mins. at 375, occasionally stirring. Meanwhile I boiled up and cooked a handful of whole grain noodles and set aside.
Mixed all together and placed under the broiler for about 1-2 mins (be mindful, don't let your food burn or pasta crunch!) When I took it out, I squeezed a quarter wedge of fresh lemon, added some fresh dill, parsley, and grated cheese. That's it! And it was Un-Frickin-Believable!

Just do it!

Just do it!

Hello Foxy Ladies and Salutations Gentlman Foxes :]

It's been almost three months since I blogged and I miss it. I've meaning to get on here and update things and keep it strong. Like anyone, I'm on only human and it's so easy to become derailed, distracted and neglect what makes us happy while we're busy doing things that we think we "ought to do."

This brings me to my thoughts today-Happiness and Dedication. This applies to every aspect of life. Because this is a "diet/health/fitness" blog, I'll start with that idea. It's so common for us to go off the path and have a "cheat" and say "ahh fuck it," then allow ourselves to fall back into bad habits. It's not just you, its most people who think this way. It's much easier to coax our ego and go back to what we know. Its comforting and now we have an excuse- "yeah, I'm not dieting anymore because I had a brownie sundae over the weekend." I know it. I've heard it, I've Done it- but his type of thinking has to stop! We all have slip ups. There is no perfect fox out there. Acknowledge the mistake, realize it made you feel like shit and move on.

One bad meal will not make you fat. One healthy meal will not make you fit. It is our daily habits that mold us- body, mind, & spiritually. What we think, we become. "If you can see it in your mind, you can hold it in your hand." Don't believe me, read The Secret. The law of attraction can be life changing.

Now, I could have used my "busyness" as an excuse to stop blogging. Like I said, it's so easy to fall into old habits and free of ourselves from the new/unknown. Its been months & this wasn't part of my plan- to skip months of writing? No way. But I did it, it's done, we're all alive and kicking- now back on the horse, cowgirl :]

Happiness. Do what makes your heart smile. Don't allow your dreams to ONLY come alive at night. They are yours and it is your responsibility to make them reality. You can never dream too big or too small. Sometimes it is the simplest things that make us happy. Simple things are not always easy either. Keep in mind that rejection doesn't equal failure. Rejection is a sign saying "Wrong way, Take alternate route." So go another way! There are plenty of ways to one destination, Find the one that gets you there. A friend of mine fears flying, so she gets where she has to go on a train or a boat. For me, those means of transportation make me dizzy and sick. Therefore I fly, she rides and we both get to the same place, different ways.

One last thought. Failure only exists when you stop trying. Keep at it and only accept Success.
Happy Sunday xo

Breakfast

Cock-a-doodle-do!

Let's talk Breakfast. This is my FAVORITE meal of the day. It is (as you've been told since you're five) the "Most" important meal of the day. I eat breakfast every morning and I suggest you do the same. I know you may feel you don't have the appetite or have time. You can always start with something small or wake up 20 minutes earlier. There is no excuse. I'm sorry to sound harsh but you owe this much to yourself. This meal is going to wake up and ignite your metabolism for the day. You want that. You need that. Do it for YOU, Foxy! 

Let's start small. Cereal and milk. That's easy enough. I measure a cup of cereal with a cup of unsweetened almond vanilla or chocolate milk. Almond milk is 40 calories a glass and delicious. I likr Kashi "Go Lean" Original.  It has as much protein as eggs, its high fiber. Its satisfying and good. You can have a different cereal if you want, just watch your calories (no more than 150 a serving), sugar (less than 10 g) and always have fiber to keep you full. I'm not going to school you on cereal here, but if you have a question or find something amazing- please contact me :]

Another very easy breakfast is some whole wheat/grain or rye toast with a tablespoon of Nut butter (I always measure). My favorites are Almond butter (crunchy and smooth varieties), Sun butter (party in my mouth!) or Justin's chocolate hazelnut (like an a.m. dessert). I also buy "Better'n butter," - a light Peanut butter with half the calories (50 per tablespoon). These nut butters are all starting to pop up at major supermarkets, but without fail can find at Whole Foods, Trader Joe's, Wegman's, even Target! If all else fails- Amazon.com. It's that easy.
 
Now, let's discuss my absolute favorite breakfast, Oatmeal. I can't even begin to describe the variations on oatmeal I eat. It's going to need a blog in itself because that's how I have transformed this power food. For now I'll keep it simple. I always use Old Fashioned Oats in the canister & I suggest you do the same. For hot oats I measure 1/2 a cup with a cup of water and microwave for 3 minutes. I then add either cinnamon or stevia/splenda, maybe some sugar free maple syrup, a little smart balance butter, or a tablespoon of nut butter. You have to make it work for you. You can even add fresh fruit or a little chopped almonds or walnuts- just always watch and measure your portions.

I also love Overnight Oats. It's not even normal how excited I get the night before I have overnight oats! They are the easiest too. Mix 1/4 cup oats with 3/4 cup unsweetened almond milk of your choice, cover and let settle in the fridge over night. In the morning add a tablespoon of nut butter, a drizzle of sugar free maple syrup (if you fancy) and that's it. It's cold, quenching and delectable (salivating!- I know, not normal).

Okay Foxes, now onto some chicks. Eggs take some more effort but they're really not that timely either. Swap your eggs for egg whites to you reduce your calories & cholesterol, while keeping your meal satisfying and protein rich. Conveniently almost every grocer now sells cartons of just egg whites, so it's a no mess, easy meal. You can add some fiber and extra nutrients to your omelet by putting in some cooked veggies (I microwave the frozen kind first and toss them in) or some fresh mushroom, onion, tomato or peppers. Salsa is also a good spin on your omelet or a little cheese (not too much). I personally love a spinach and light feta omelet- so good! If you're eating out, most diners will accommodate you with egg whites for an extra $1.00. Its so worth it. I also swap out my breakfast potatoes for lettuce and tomato on the side or a fresh fruit cup. I NEVER eat white toast but will occasionally order one slice of whole wheat/grain or rye toast (dry) with my eggs. So satisfying!

When it comes to bacon, I always go for turkey bacon. I'm not a sausage fan but I know you purchase and some diners even serve turkey sausage. There's not much of a taste difference and I don't feel deprived or guilty after having a side of turkey bacon. It also great BLT style on some whole wheat/grain or rye toast. Ask for the mayo on the side and put a smidge of it on yourself or if you're home, use light mayo or olive oil. With the smokiness of  the meat, you're not going to taste a difference.

Breakfast possibilities are really endless. A few more quick suggestions are a toasted "Bagel thin" or  whole grain English muffin with a tablespoon of light cream cheese and maybe a little sugar free jelly. "Vita top" makes 100 calorie muffin tops that are pretty good on the go. If you have time, lightly toast and put some jelly, smart balance or nut butter. Yogurt is great when you're time pressed- but can be tricky. I get plain non-fat Greek Yogurt and doctor it up myself- either with a stevia/splenda, cinnamon, sugar free syrup/jelly or fresh fruit, a little chopped nut. This is another one totally based on preference, but definitely steer clear of any already flavored yogurts that are usually sugar loaded. Lastly, French toast made with whole wheat/grain bread, egg whites, and sugar free syrup is delightful when you have time in the morning/ on weekends. Also Fiber One pancake/waffle mix is pretty tasty. These breakfast are so good, they feel like you're being bad (a girl can pretend).

Again, I know it's not always easy, but worth it. Enjoy breakfast & Good luck making it work. xo

Pizza, Pizza

Pizza, Pizza

I'm convinced the days of my life alternate between bouts of reality and themes from episodes of "Seinfeld." Right now, I'm having a "Seinfeld" type situation. If you've seen the show, you will know what I'm talking about immediately- if not I'll clue you in quickly. The episode is based around how the Seinfeld crew find a Fat-free Frozen yogurt place, where the fro-yo tastes just too good to not be fattening. After weeks of indulging and tightening pant belts, they decide to send a sample of the frozen treats to a lab. Low and behold, testing results show that the fro-yo is in fact NOT fat-free!

OK, now my story: Let me start off by saying that I LOVE to cook & am not a fan of processed foods. In my freezer, along with frozen veggies, fish, meat, herbs, sprouted bread, light ice cream and of course vodka, you will find frozen pizzas. These are not just any fro-piz, but "Eat Rite" low-carb, low-fat individual deep dish chicago pies. For the past year, I've been going to a specialty healthfood store to buy these $6 ea. heavenly fro-piz. They're delectably cheesy, the crust is crunchy and they mainly make me happy :)  So happy that like anything else seemingly too good to be true- I had my doubts. And as our gut is always right, my doubts were confirmed. A quick Google search led me to a story Fox News had done on the company and their false health claims. The pizzas contain more than double their claimed calories and about 300% more fat and carbs!
Check this out http://www.myfoxny.com/story/18071984/false-nut . 

So now what's a girl to do when she wants some good pizza without the guilt? I have other options, don't you worry. If you're going out, try for whole wheat- it's going to add some extra fiber to your meal and help keep things moving along. If you don't have access to whole wheat where you're dining (no biggie)- either way always go thin crust/well done & light on the cheese. It's inevitable that pizzerias overload on the cheese and yes, even after your request, they probably still will. If you feel deprived, shake some grated parmesan on that baby (mmm), maybe some garlic powder, oregano, and of course if you can tolerate some red pepper (which is also a metabolism booster!). I like to sometimes order fresh veggies on my pizza too- broccoli, mushrooms, fresh garlic, onions, tomato slices, artichokes, spinach- what ever your foxy heart desires. I do stay away from any meat toppings- the cheese and oils in the pizza are going to give you enough fat for that sitting. Save your meatballs & pepperoni or chicken for a different meal and you should be okay.

There's also the option when it's just you or yourself + one and you want to stay home and make your own pizza. I do it all the time. It's the easiest thing to do. Buy some mini whole wheat pitas or whole wheat wraps. I try and stay in the 100-150 calorie range and always make sure they have some fiber. Top with a some jar sauce- I like Ragu Traditional for my pizzas (Unlike when I make pasta -my sauce homemade all the way baby!). Sprinkle with some part-skim mozzarella (1/4-1/3 cup), pop in the oven at 350 for about 15 mins, check until cheese is melted and bubbly. Take out and top with some grated cheese and seasonings. You can have some carrot sticks or salad on the side, maybe some frozen broccoli with a little smart balance salt, pepper and more grated cheese :)

There's also the option of the White Pie, which I adore and is just as easy. Top your whole wheat pita/wrap with two table spoons of fat-free ricotta (so good, you can't even tell it's non-fat), a little sprinkle of garlic powder and Italian seasonings, and top with a some part-skim mozzarella. Same thing pop in the oven until cheese is melty. Take out, add some grated cheese and serve with your choice of a side veggie. Delish!

Another option is a homemade Gluten free/Low carb pizza crust. This will require some more time- not too much though :D 

Grate raw cauliflower until you have 2 cups worth and microwave for 8 minutes. Add 2 egg whites, a tablespoon of ground flax some garlic powder, Italian seasonings and grated cheese. Work all ingredients and mold into crust. Place on parchment paper and in 400 degree oven about 25 mins (thickness will affect cooking time, so keep checking until it looks "crusty").
Remove from oven, top however you'd like and place back in the oven for about another 15 minutes or until your cheese/toppings look good to go. Take out, give a minute or two to cool & Dig in!


I hope you've been enlightened by my Tips/Recipes. Healthy eating can be really simple and tasty when done right. I'm not a Nutritionist, just a girl who took her body into her own hands and like clay molded it how I wanted it. I've read hundreds of health/fitness related articles and done the research. I feel so blessed to have put them to good use for myself and even more blessed to now share with you. xo