2 Weeks Out!!

Man o man! Its coming up fast! Not going to lie, I’m a bit nervous but yet I’m excited as well. I’ve been basically preparing for this for a year and I’m only 16 days away from it. Here are my update pictures =)
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Also I must say .. I almost hate my cardio as much as I hate my fish but the combo is helping my stomach get flat. SCORE!

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These past few weeks have been rough, my diet continues to get harder, I keep getting more and more cardio added on, but …. Ive come to realize that its what I asked for, and will it be hard.. hell yes it will, but it will be worth it =)

Its time to get out of my head even when its screaming at me to stop … my heart is what keeps me going. The only excuse you have is the one you make!

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OOOHHHH also I got my jewelry!! and my mom just highlighted my hair so its all coming together quit nicely I think =)

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Avocado Turkey Burger

omg.. this this was HUGE and AMAZING lol …

We had a few friends over for Football Sunday and they all wanted to grill hot dogs and bratwursts .. so I made an amazing turkey burger I had to share with ya’ll!

First I just cut up a bunch of goodies!

Lettuce

Onion

Tomato

Cheeses

Avocado

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Then I actually cheated and got Jenny-O pre-made Turkey burgers… haha

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But …oohhh look at its amazingness!

I promise there IS a burger under those veggies hahahahah

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I put like 1/2 an avocado on that one burger haaha … and the beauty of veggies you can add as much as you want!!!

On a whole wheat bun..of course 😉

oh!

I also grilled some pineapple (which if you haven’t tried yet.. you should!)

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Tip of the Week #13 Eat more!

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Yup! That’s right, eat MORE if you want to lose weight.

Now… lets set this straight from the start, I don’t not mean eat more gummy bears and pringles… I mean eat more high quality nutritious foods.

A lot of people think that losing weight is all about not eating what you love, and eating less and being miserable and feeling constantly hungry. WRONG! You can still eat things you love (every once in a while – not every week or every day). Along with that, people think that if you don’t eat or eat very little you will lose weight as well. This is also WRONG! Eating fuels the body and keeps it running, without it you cant function properly and as well either.

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So without further ado, and without getting off subject. EATING MORE……….

RULE#1 DRINK A LOT OF WATER………AND I MEAN A LOT!

Enough said!

RULE#2 IF IT GROWS ON A TREE OR IN THE GROUND, I’LL EAT IT

that means load up on those fruits and veggies, now virtually you can pretty much eat as much of these and be in the clear. Now if you only eat fruit… not as good, but try to add in some veggies too. Experiment with the veggies, grill something you normally wouldn’t, like mushrooms or make a veggie kabob! This also includes nuts and seeds that are high in good fats and omega-3’s. You should ideally be including fresh fruits and veggies into every meal you eat.

RULE#3 6 SMALLER MEALS A DAY, SHOOT FOR AROUND 250-300 CALORIES EACH MEAL

Eating this way can speed up your metabolism and also leaves you not hungry throughout the day. Learn to make your meals ahead of time or even the night before so your not tempted to go to that vending machine.

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RULE#4 EAT GOOD PROTIEN AT EVERY MEAL

Especially at breakfast! Breakfast is the first meal of the day, you need to fill it with foods that will keep you full for a long time… that means Lucky Charms are out of the question! But the more you incorporate a lean protein source, the fuller you’ll be throughout the day and you’ll be able to fight off those cravings that hit you mid-day. 30g of protein will last you about 3 hours of fullness.

RULE #5 EATING BEFORE YOU WORKOUT

Eating a snack or small meal before your workout that high in protein will actually not only help your metabolism but it will speed up your recovery time and muscle growth. Also make sure you get a post workout meal in too to refuel your body (make sure its high protein too).

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Tip of the Week #12 Eat 6 Smaller meals a day!

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So some people swore by it, some people are totally against it. So let me tell you how it can be amazing and work and you will never be hungry again and then I’m going to tell you in return, how it can have a negative effect and honestly probably hurt you.

The Good :

It is known that frequent smaller meals can not only curb those hunger pains we often get in between our average “3 meals a day” but also speed up your metabolism. Eating more foods (ideally cleaner foods) helps get you the nutrients you need and keeps your energy levels up as well . Here are some examples of how to do this correctly, and what is considered a “small meal”. Each meal (of the 6) should consist of a lean protein, Lower carbohydrate, high fiber, and low fat snack/meal. Always include veggies and fruits in at least 4 if not all your meals.

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Some examples:

  • Half of turkey sandwich on 100% Whole Wheat bread with light mayo or mustard. Side of Veggies and hummus.
  • Big Spinach Salad with fruit and a tablespoon of almond butter on the side.
  • Grilled chicken breast with steamed veggies
  • Protein shake
  • Lean meat with sweet potato and veggie
  • Medium apple with string cheese
  • Hardboiled egg on a slice of whole wheat bread. 1 half of grapefruit
  • Lean meat with 1 cup brown rice and steamed broccoli and cauliflower

Key pointers: Make sure you keep your portion control in check and make sure you aren’t only eating a lot of one key nutrient (i.e.. Grains)

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The Bad:

Eating 6 smaller meals can go back when you either don’t watch your portions (this isn’t grazing all day kind of diet its a cut your meals in half and eat them every 3 hours). Also, it can go back when you aren’t getting a balanced meal every time you eat. Make sure your getting the cleanest forms of foods ideally. You don’t want to have every snack you have to be a protein or granola bar, you need to mix it up.

Also if your eating out all the time. (cheeseburgers, fast foods and processed foods, ) these are not considered cleaner foods… If your eating these at every 3 hours, this will not work either.

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Some examples of how this Wont work:

  • Cheeseburgers all the time. With fries
  • Granola bars and fruit bars for every snack
  • Foods with too much sugar constantly throughout the day (gummy snacks, too much fruits with added sugar)
  • Not a balance of nutrients  (of anything)
  • Too many sandwiches throughout the day or week. (mix it up!)
  • Prepared Salads and meals at fast food chains (sorry but they are ideally not the best but ok when only in a time crunch or you drop your prepared meal or something.)
  • Energy bars and drinks. Some are ok, but usually the ones everyone likes have more sugar than a snickers bar!
  • Pre-made smoothies – your better off making your own.

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The Paleo Diet- Why I LOVE it – And all about it!

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So if you ask me what’s my favorite diet and/or way of eating this is definitely in my top #3 (along with clean eating and veganism) I truly believe that this is the way we were meant to eat, along with a few splurges every once in a while ;). So throughout my weight loss journey, back when I was 210, I was always having stomach aches and wasn’t sleeping well and just all around feeling like shit. The  Dr. said I might have an intolerance to gluten or dairy and I was looking for a diet that basically knocked out those two things. I kept finding vegan books but nothing that still included meat… So I pondered with veganism for a while, I worked with the clean eating stuff, but it was Paleo that kinda set off the light bulb for me. I was able to eat all these healthy foods, without getting sick every time I ate, and I was able to stuff my face until I was full without having to count any fricken calories! What’s better than that?!?! ps. I loath counting calories.

So enough about me. You may be asking well what is Paleo? Let me tell you!

So when I say Paleo, I’m talking about WAY back in the day with what our ancestors ate during the olden age (hunter- gatherer diet) . And if they couldn’t eat it.. neither can you! So say to-da-loo to cereal, bread, pastas, dairy and processed crap! But also say adios to counting calories!!! (sorry count Dracula – ah ah ah )

So when looking at us as humans… we haven’t changed since then. Back then we were lean, fit, happy, energetic and athletic. We had to hunt and gather our foods to be able to survive. Now, look at us now….were tiered, “too busy”, unhappy and possibly depressed, overweight and lethargic.. and all we have to do to get our food is either run to a grocery store where everything is laid out conveniently or pull our happy asses through the drive through that’s closest to home. Sad but true. So what the hell happened? One word: Agriculture! .. YUP… We started farming, and making foods out of other foods, finding fake foods that didn’t cost much to put into other foods and the chaos began! We went from being hunters to farmers.

So lets talk about grains…. they weren’t a part of our diet back then, but they are a majority of our diet now??? Something’s wrong here. The government is still recommending we get 6-11 servings of grains a day… really? Even not eating the paleo way that sounds like a lot. I don’t know about you but I think fruits and veggies should be what we mostly should be consuming because .. well have you ever heard I diet that bans fruits and veggies? Nope!

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So when we look at grains, out bodies aren’t really able to digest them. When we eat grains (carbohydrates), our body’s turn that into glucose, which is a form of sugar that gives us energy to perform throughout the day and in our lives. But here’s the kicker– any glucose that’s NOT used or excreted tough things like exercise or physical activity gets stored as fat. So think about all those times your eating your carb loaded breakfast and then go to work to sit at a desk all day….. No wonder your tiered (sugar high or about an hour and then you experience the crash) and no wonder the pounds started creeping on.

So I’m sure you have heard of gluten by now with all the craze of “gluten free” products out there. Most grains contain either gluten or lectins.. or both. Gluten is most commonly found in grains such as wheat, rye, and barley. Lectins are natural toxins that exist within those grains and that your consuming every time you eat a form of grain,… can anyone say .. yummm?

So basically there is no sugar in this diet either, as our ancestors didn’t drink tea with sweet N low in it, nor did they eat any processed foods like a twinkie….. So the only form of sugar you will be consuming of from fruits mainly and veggies sometimes.

This is not a “low carb diet” where you basically eat no carbs at all (like Adkins) you’ll still get a good amount of carbs if your eating fruits and veggies still. Yes, our body needs some carbohydrates to function and its a main source of energy (but high carb diets aren’t the answer – which is what the average American is used to). See, with the absence of a crap ton of carbs, our body will take stored fat and burn that INSTEAD of carbs. YAY (Which is called ketogenisis.. if you wanted to know haha) So if your reading right, lower carbs (no grains) = no glucose( sugar) makes the body burn stored fat instead YAY! So when you think of carbs, the obvious fruit comes to mind, but there are things like sweet potatoes too that can curb that “I need starch” feeling. Most of your carbs are going to come from veggies and fruit though.

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Enough about grains, onto the dairy! – I love this topic! Dairy never really phased me as an “unhealthy” food option until I read the book “Skinny Bitch” (I have a review here :  Skinny Bitch )  Never did I think that I would be able to give up things like cheese, ice-cream, Greek yogurt and chocolate! But I did! It was fricken difficult, I will say that, and it did take time but I feel SOOO much better now that I did. OK- enough about me. So what’s wrong with dairy you’re probably asking?? So when looking at dairy, we are the only species in this world that continues to consume dairy through adulthood, every other species only drinks it as a baby and naturally, they wean off of it as toddler ages come along. Also, were the only species that consumes another species milk! …. (hopefully the wheels are turning in your head right now)…. So why are we drinking cows milk? Are we cows? Cows milk is meant for baby cows, not humans. Just like giraffe milk is meant for baby giraffes, cat milk is meant for baby cats. Get where I’m going with this? (hopefully you are). So when a woman gives birth, she naturally produces milk to feed to her young, its full of the vital nutrients that the baby needs to grow into a strong and healthy toddler yes? Its known to be the biggest growth spurt in a persons life… The mother stop breast feeding and her milk glands dry up (hence this is where the weaning is supposed to take place) But nope! We don’t stop there, we feed our kids and even as adults we continue to drink milk. But is it milk that were supposed to be consuming? Is it from humans? nope! Were gonna consume milk from cows….

When a cow is nursing (much like humans, after birth to give her baby calf the nutrients it needs to grow from a 100 lbs calf into a 2000 lb cow) her milk ducts dry up too, and the weaning begins! SO … lets see… mothers milk takes a baby from around 5lbs to 25 lbs where as a cows milk takes a 100lbs calf to 2000lb cow… this doesn’t seem fattening at all right???? Common people! You’d think that if we were consuming milk from another species, we’d be consuming gorilla milk or something (since they are supposed to be the closest thing to us right?!

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NO legumes no beans- why? Because beans ideally need to be “processed” before they are edible. Simple as that, so when looking at a bean, can you just eat a bag of dried beans? ha-ha no. Neither could our ancestors so beans and legumes fall under that category of “processed foods”. You cant eat beans right off the stalk because some of them are toxic too (like soy). They are known for causing inflammation and can throw off your hormonal balance as well. Also beans you have to soak the little sucker, rinse and switch the water, cook the crap out of them for forever for them to be edible… I don’t think our ancestors did all that work for a few beans …

So now your probably thinking well that the hell do I get to eat if your taking away all my pasta, cereal, cheese and milk?!? Well now that we’ve cut out all man-made products and processed crap, lets take a look at what’s left, Oh natural things that were put on this earth to eat. YAY!  And good news! You basically can eat as much as you’d like (my favorite part!)

Ps. I’m not adding everything but I’m sure you can Google different options!

  • Lean meats (grass- fed obviously … remember you are what you eat ate! – meaning if your eating grain fed cattle, your eating grains- and there is study that shows that’s hard for them to digest too…. )
  • Lean Beef- Flank steak, top sirloin, London broil, lean veal,
  • Lean pork, poultry (white meats), organ meats (liver and tongue), turkey, game hen, chicken, duck, goose.
  • Game meats- Bison, elk, deer, bear, pheasant, quail…
  • Fish- bass, trout, salmon, tuna, tilapia, red snapper….
  • Shellfish- shrimp, crab, lobster, oysters, clams…
  • Pretty much any fruits and veggies you want. Limiting starchy veggies like potatoes and legumes.
  • Healthy fats- almonds, cashews, seeds, pine nuts..

Foods you can eat in moderation –

  • Avocados, walnuts, olive, flax seeds, coffee, teas, wine and beer, dried fruits…
  • The reason they are in moderation is because did you see our ancestors lugging around a food dehydrator for their fruit or a beer. No. but its ok to live a little too..

Foods you avoid on Paleo:

  • (DAIRY) All processed foods with/without dairy
  • Butter, cheese, cream, frozen yogurt, milk, powdered milk,
  • (GRAINS) Barley, Corn, Millet, Oats, Rice, Rye, Wild Rice, Wheat, Buckwheat, Quinoa
  • (LEGUMES) All beans, Black eye peas, lentils, miso, snow peas, peanuts, soybeans and soy products, peanut butter
  • (STARCHY VEGGIES) Potatoes and potato products (fries, chips ect..) Limit your sweet potatoes and yams to a minimum.
  • (HIGH SALTED FOODS) – Bacon, pork rinds, cheese, deli meat, pickled foods, sausage, salted nuts, salami, hot dogs, ham, Ketchup…
  • (FATTY MEATS) – Beef Tips, Bacon, Lamb chop, fatty ground beef, skin of turkey and chicken…
  • Soft drink and juices
  • (SWEETS) – doughnuts, cakes, candy, honey, sugar (real and fake)

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Now, Paleo is kind of what set it all off for me personally, but if its not for you, its not for you. Plain and simple, you have to find something that works for you as a person because if you feel like your in a “diet” your most likely going to be miserable. Did I follow Paleo 100% when I was on  it ? nope! I had some beans here and there, I slowly weaned myself off dairy too (which was hard to do) but I made it work for me without messing it up too much.  I also started off with cutting out only gluten in the beginning and I found some “gluten free cereals” and I had oats still…. so I was more of a 80% Paleo do-er.

Try it for 30 days, see if you notice any difference? Are you sleeping better? Are you loosing weight or feeling more energetic? You never know unless you try it.

Keep a Food Journal! – How to

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So knowing what you eat  and how you eat is a good way to assess what goes in, how it makes you feel and ways to look and see what you can or need to change. Often, people munch and snack and think nothing of it but even a granola bar can add up your calorie count for the day from anywhere from 100- 300 calories. . .

When you start a food journal, try not to nit pick everything you eat. (AKA don’t act like your on a diet, and don’t feel guilty if you ate 5 Oreos… or even 12! Just write it down) ….   Write down everything that goes in your mouth down to the drinks you drink and the gym you chew. There is no point in keeping a journal if you don’t truly assess you eating habits and patterns if you don’t write down the truth and your not honest with yourself. So, I think a week is accurate enough, but if you want do it for a couple weeks, make it a week where there is a party or a get together where you know you’ll indulge a little just to see how you act around food.  Look at what you gravitate to. And ask yourself questions similar to this when the week is over and your looking over your journal..

  • What’s your vice- Are you a carb lover, sugar, salt or all 3?
  • Do you tend to mainly eat sweet foods at night, during the day, in the morning?
  • Do you snack while doing other activities? what are the activities your doing?
  • On a tough day at work, do you eat more?
  • What do you choose to eat when your stressed?
  • Do you eat the same foods your children eat or what are you feeding them? (Mac N’ Cheese, fast food, gummy snacks?)
  • Are you scrambled for time when your eating? (trying to squeeze in meals)
  • Are you skipping meals because your too busy?
  • Do you make your lunches for work or do you go out?
  • How often per week/month do you dine out? Breakfast, lunch, and dinner…
  • Do you tend to eat a lot of the same stuff?
  • What are you drinking?
  • How much are you drinking?
  • How much water are you drinking?

Also, some good tips on when your logging ..

  • Once you eat it, drink it, or chew it…. write it down, I’ve carried a food journal for years… I like the little ones because they can fit easily in the smallest purse and barely take up any room.
  • Note the times your eating at.. (2am? 8 am? 11 pm? ) is there a pattern?
  • No one is seeing your journal but you, so be honest…
  • How did you feel when you eat __ food? (happy, nervous, bored, starving etc. )
  • Where you doing anything while you were eating? (tv, driving, watching kids )
  • How big were your proportions… (if your not sure of sizes in ( oz. , liters, etc.) use things as visuals, like the size of a baseball, or the size of the palm of your hand, as big as a quarter piece…)
  • At the end of the day, write down any emotional things that may have happened. ( was it a tough day at work? Did you have the day off? Were you full of energy or tiered all day? )

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So the switch! …

Once you start embarking on a healthier lifestyle, (i.e. eating healthier or noticing your eating a lot of sweets, so your making a point to not eat as much) notice how your logging is changing. Make sure your getting all your nutrients too. Are you eating a lot of protein and no veggies? or are you eating a lot of fruit and not as much protein? Notice different changes, how they make you feel and how your body reacts to certain foods… (this is how I found out I had a dairy allergy, Every time I would eat something with dairy in it, almost always an hour later, my stomach would hurt, my skin would break out the next day too… )

As you start eating healthier… A. you wont crave those Oreos       & B. You wont want to write it down, to therefore you will be less likely to eat it… I love looking at my journal and see nothing but healthy good choices in it. Every once in a while I will have a food that’s in my journal and when I’m going over it, I think ” ahhh why did I eat that!? ” it happens, but the thing is not to dwell or feel guilty .. but rather to notice what your eating and how you can change it! =)

P.s. there are tons of different logs and graphs and outlines on Google if you need somewhere to start ! Happy logging!!!

How to Stop Overeating!

angel Oh yeah, that little angel and devil that sits on your shoulder when a brownie is staring at you in the face! “Eat it!” says the devil…. “No! your watching your weight!” says the angel… then your having temptations, guilty thought of devouring the entire pan and …well .. it can lead to disaster! So we have gotten really good at labeling foods good or bad… and then guilt usually follows the bad and sometimes joy follows the good but sometimes when we deprive ourselves of a treat all the time and don’t indulge every once in a while it can almost put you on a set back for weight loss too. (No, I’m not saying eat the whole pan of brownies. But sure, have one if you haven’t had sweets in like 2 weeks. But then step away from the brownies afterwards haha) Also we as humans are hardwired to eat for emotional reasons too. Bet ya didn’t know that! It has to do with the love from a mother when she breastfeeds you when your an infant, we associate food with love and comfort. So try to break free of those habits, I know its going to be a challenge at first but its do-able, also we like to talk ourselves out of certain foods too… and we try to justify what were eating. (I still do it from time to time.. not so much anymore, it was more when I was trying to give up dairy products…. damn cheese!) ***Here are some tips on how not to over eat or to take control of your overeating: And believe me we all have heard the excuses …

” Avocados and Almonds are “good fats” so therefor I can eat all I want”………

Wrong! Yes, they are very high in the good fats with their nutrients and awesome benefits. But if you have too many or consume way more than the daily amount you might as well just had the fricken brownie!!! There are 9 calories of every gram of fat and 30% of your daily calories should come from fats ( preferably the good kind) So yes your want your good fats (Monounsaturated and polyunsaturated ) but lets not fill the plate with them k. Usually about 5% per small meal (if you were eating 6 small meals) or 10% per meal if your eating 3 meals.

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“Popcorn is good for you! Eat it all the time”

Nope! Just because it says low fat or low carb doesn’t mean its a free food to just eat all you want. When companies remove fat to make then “low-fat” they often replace that with sugar.. and its usually fake sugar to boot… so just be careful when you start snacking. Its ok to have like a cup full but don’t inhale the entire bag.

Eating for happiness –

I mean, yes eating should make you happy, but the kinds of food that you think are making you happy are most likely only hurting you. don’t get me wrong I can enjoy a treat here and there but most people want desert every night after dinner. Or my trouble is I crave sugar at night like around 9pm… so instead of going after that sorbet like I usually would I eat a spoonful of almond butter, or snack on some fruit, yeah its still kinda high in sugar and probably not the best for right before bed, but it satisfies the craving and isn’t a blizzard from DQ.

“I have PMS and I’m going to kill someone if I don’t get my sugar and salt!!!”
HA! been there! The hormone serotonin regulates your weight and mood and is actually slowed down during this time of the month. Complex carbs and protein will inhibit the production. So snacks like oatmeal, maybe a little chicken, rice or pasta might be your best bet.

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Glued to the tube-  Don’t watch TV, sit on the computer, play on your phone or ipad…. JUST DONT. you wont realize how much your eating (this is still a habit of mine! ) If you do do this, make sure you only have the proper serving size in front of you and not the whole box! When you actually sit down at the table and enjoy your snack or craving, it will hit satisfaction a lot quicker where as if your watching TV or something its almost mindless eating because your not focused on the food your focused on the TV.

Don’t have 2nds-  If it was a good meal, sit and enjoy it. And if it was a good meal, it should have all the nutrients your body needs and is craving so you shouldn’t be even hungry for 2nds. Your meals should consist of protein, veggies and a healthy fat, possibly a starch here and there. I’ve herd of some people just skipping dinner and going straight to desert to “save calories” and … haha I just cant believe people think that’s “saving calories” . . . Yea sure your apple pie is 400 calories (just a estimate) and dinner is around 600.. but which do you think will be more satisfying to your body and health? (not satisfying to your tastes buds, I said health) Start to think about where your calories come from, what you actually putting into your body and be aware of the damages you can cause. No I’m not saying I don’t enjoy pie (actually I’m honestly not that big if a fan hah) but think of your body as a car. You wouldn’t put regular gas into a diesel truck, it wont run right, and it will most likely break down (I think…. idk I’m not a mechanic but I’m sure it wont be good ok!) That’s how your body is, if you give it the right nutrients it needs, you wont have cravings and you wont want to eat all the bad things… actually the more you change your diet to a clean eating kind of diet the less you’ll even want the crap foods. The other day someone put on their Facebook that it was 7/11 free Slurpee day and I got to thinking .. “gosh! when was the last time I had a Slurpee?? That doesn’t even sound good to me!” I honestly think it would be WAY too sweet for me now. . . and it probably would make my body ” run like crap” same as the car analogy. wow sorry kinda went of on a rant with that one…

” I ate healthy all week so I’m going to pig out over the weekend”

What?! Seriously?! You just did so well, your on the right track and now your basically going to counteract all the hard work you put into living a healthier lifestyle… I get going out and having fun, but don’t do it every weekend. Think of how depressed your going to make yourself if you did all that hard work and come time to step on the scale on Monday and your weight goes up all because of your fling with food and partying over the weekend. So with the math involved a pound of fat is 3500 calories so unless you plan ok working you ass off after your “party extravaganza” Id just focus on healthy eating around 98% of the time and indulge in maybe one drink here and there, don’t go all out and have the 3 beers with a palate of nachos and a huge hangover breakfast in the morning, you’ll regret it, trust me I know from experience. party Find supportive people- Negative people suck, that’s all I have to say. Now sometimes its not that their negative either, but maybe just not as well knowledged, or maybe they just don’t care about their health (believe it or not there are those people out there), or maybe they don’t know any better because that’s how they were raised. But I’ve seen it and I’ve heard it. “who orders a salad when they go out to eat” or maybe you want to take some healthy snacks like carrots and hummus on a road trip instead of chips and soda… So people don’t mind, some people look at it as weird. Find those people that will be proud of you for eating a healthy snack or even excited that you’re willing to share. The more healthy choices I make around my friends though, it seems to sometimes wear off on them, and that makes me happy 🙂 So far I’ve introduced things like almond butter to my boyfriend and even gotten his best friend to try some tofu, small changes… but I still love it!

Eat Often, Smaller meals – Having smaller meals more often will not only help you stay satisfied longer and fuller but it will also boost your metabolism! YAY! … Instead of 3 large meals, split it up into 6 smaller meals or even 4 or 5 meals. Find what works for you! Base your meals around every 4 hours. If you also munch on things that are full of fiber you’ll stay fuller longer as well. So pack some dried fruit, unsalted nuts or even a granola bar in your purse, glove compartment in your car, or even your desk at work. break “But I don’t eat breakfast.” Well guess what! You do now! If you want to lose weight you need to! Breakfast is like your boost for the day, would you rather have a boost or feel drained. The whole point of breakfast is to “break” your “fast” .. Break-fast from sleeping. You’ve just went (hopefully) around 8 hours without any food so your breaking your fast from the night … make sure you make the breakfast count. Think smoothie, fruit, oats, protein, ..brain food!!! None of this Denny’s grand slam with greasy bacon and 4 white flour pancakes covered in sugar laden strawberry syrup and enough whipped cream for 3 people…. (for some reason American is used to having dessert for breakfast).. But make sure you eat breakfast and make it count people.