Eating Out Do's and Don'ts: How NOT to De-Rail your Weight Loss Goals

When the Weekend comes, so many of us are quick to throw away all of our hard work with exercise and clean eating during the weekdays. Here, I offer a few tips to make sure you DON'T slow down your progress with weekend overindulgence. Remember---moderation is the key to lifelong success in healthy weight and lifestyle.

So, as Friday approaches--it usually brings with us the starts of Happy Hours and dining out, parties, etc.  . I don’t know about you, but as enjoyable as eating out can be---it can also be a nerve-wracking experience if you are genuinely trying to stay on a direct path to an improved healthy lifestyle and/or weight loss.  Nothing tests your will power more than a fresh basket of warm bread, french fries, cocktails, "crispy" appetizers---you get the point. But---don't stay home in your comfy clothes JUST YET---it IS possible to eat out and enjoy an evening with your friends--WITHOUT sacrificing your goals. After all---being healthy shouldn't mean giving up fun, social events, and LIFE! This is what LIFE is about! Check out these tips that I find helpful. 

1. Make Smart choices
Almost every menu contains chicken or fish cooked in a healthy way. Look for words like "grilled," "broiled," or "steamed," and avoid "sautéed" and "fried."

2. Skip the Appetizer, UNLESS it's Your Main Dish
This should be the number one thing you should do. Do not even look or glance at this, most appetizers contain more than 1,000 calories!! If they do offer healthier options such as brushetta, ceviche, or any vegetable plate see if the table wants to split it, that way you will be less likely to eat the whole thing. 

3. Eat a salad
This is a great option to get started before a meal. However, not all salads are created equal. Make sure they hold the cheese and croutons ( I know I know that is the best part of salads) and ask for the dressing on the side. Clear/translucent dressings....that are based in unsaturated oils, are the best choices.

4. So many sides, so many calories. 
At many restaurants, the "side" is a baked potato, fries, or coleslaw. What does that equal? Unnecessary calories. If you'd like a side, request the salad (dressing on the side), fruit, or steamed veggies, even if you don't see them as an option.

5. Steer Clear of the Bread  
Don't eat the bread basket. Period! It's enjoyable, yes....but---not worth the calories, considering that it offers little to no nutrient value. If it's too tempting for you--ask your server NOT to bring the basket at all. If you are ordering a sandwich as a main meal--ensure that the bread is whole wheat or whole grain.

6. Eat half of your Portion, or an Appetizer Size
Restaurants often provide you not with one serving of pasta, but with as many as 4 or more. But, if you are like me and can’t throw away food or waste food, ask the waiter to bring you a to-go container with your meal. Set aside half of your portion to take home, before you begin eating. This way you are not tempted to eat it all at once. 

7. Pass on the Soda and Sugary Drinks
You’ve heard it before and I will say it again, soda (pop for my Pittsburghers) is empty calories. Don’t think just because you ordered diet that you are out of the clear. They add artificial sweeteners that aren’t healthy and can actually lead you to want more sugary substances. If you can’t drink water, ask for unsweetened iced tea, its calorie free! Also, Seltzer with a fresh lime or lemon is always a great option!

8. Split a Dessert
Now, if you are anything like me-- I HAVE to have something sweet right after I eat a nice dinner out. Fine. Make an effort to pick a dessert that is NOT too over-the-top---think simple---Jello, ice cream, puddings, etc. Ask for extra spoons, so that everyone at the table can share. If it's just two of you out to dinner---set a goal to take 2-3 bites, and then drop your spoon. It's tough---but, trust me--it's all you need and it will FEEL GREAT when you're walking out of that restaurant WITHOUT the overstuffed feeling in your belly. Successful weight loss is not about deprivation or denying your cravings, but making smart decisions are key.

If you have any questions or would like more help with your health and fitness goals--including clean eating, please feel free to contact me! I'm more than happy to support you on your journey!

Thanks,
Denise

Strawberry Lemonade Shakeology!

Bring a bit of Summer to your home….no matter what the season!!

Pre-Planning Healthy Snacks

Pre Planning Healthy Snacks

 We all struggle with finding the time to pack our healthy snacks everyday, especially when you are a busy mom or have a full time job.  Well, you don't have to resort to vending machines and dollar menus. There is a way to stay on track and eat healthy while on the go.  It just takes a little planning.  I have outlined some healthy snacks and have created a video for you so that you can see exactly how I prep my weeks.  I spend a few hours each week (typically on Sunday) baking grilled chicken for wraps and salads, cutting up fruits and veggies and portioning it into baggies along with nuts and hummus to make a complete snack.  The key to sustaining your energy and blood sugar all day long is to pair healthy complex carbs (fruits and veggies) with a protein (nuts, hummus, avocados, cottage cheese) at each meal.  This prevents the crash in blood sugar which can lead to binging! 

I always sit down with my little dry erase weekly calendar and plan out all my meals and snacks for my family and then hit up the grocery store.  Afterwards I spend a few hours preparing my snacks and getting organized for the week. 

I love the eat clean magazine, I find a lot of my recipes from this magazine.  They even give you a 2 week meal plan that I pick and choose new ideas, especially for snacks.  I also use the gracious pantry website for meal ideas as well.

I sit down with my grocery list, pen and pad, and cookbooks/magazines to create a 2 week meal plan for my entire family.  Then I head to the grocery store (or pea pod). 

Here are all my prepared snacks!

I have included a list of some healthy snack ideas for you to use!

1. 20 grapes and 1 low fat string cheese.
2. 2 cupped handfuls of strawberries and a scant handful of raw unsalted cashews
3. handful of carrots and cucumbers and 1 tbsp skinny hummus.
4. 2 whole wheat rice cakes (no salt added) with 1 tbsp all natural pb (look at the label it should say dry roasted peanuts only) and 1 tbsp raisins on top
5. 1 cup plain greek yogurt, 1orange cut up with 1 tbsp almonds.  If its to tart for you add a tiny bit of honey or agave nectar.
6. 1/2 cup cottage cheese and a handful of fresh berries.
7. 1 banana with 1 tbsp all natural nut butter
8. 1 apple with 1 tbsp nut butter or a handful of raw unsalted almonds.

Oh and of course, my favorite meal of the day....SHAKEOLOGY!  It's either a meal or a snack each day!  Quick and easy, no thought required!  Just blend and Go!

If you ever need help with meal planning please email me and I'd love to sit down with you and come up with some healthy alternatives!  This is my passion and I love helping other people!

YOU CAN DO THIS, and IT'S GOING TO BE AMAZING!

Cooler Plan #2: How to Eat for the Best LONG-TERM Results

I get so many people who want to eat clean but don't know where to start.  How many servings a day? What is a complex carb? Is Corn a vegetable?  So, hopefully this will clear the air just a bit. 
Tosca Reno, the author of the "Eat Clean Diet," calls her meal plans--"cooler plans."  She has different cooler plans based on the type of results you want to get. I am focusing on Cooler plan #2, which is for steady weight loss and maintenance, once you goal weight is reached.  So this is basically the plan I stick to year round at this point!  This will give you a good idea of what to eat and when!

What is it?  This IS EATING CLEAN!  Do this year-round for steady, healthy, weight loss.  But this plan can also be used for maintenance.  Here's why:  when your body begins to approaching its set point (its genetically predetermined healthy weight) you will find that weight loss will stop or slow.

The occasional treat (glass of wine, piece of chocolate, ect) is permitted in limited amounts.  Unhealthy sugars and fats are not recommended.

How it works:
 Follow the eat clean principles as listed below.

What to do:

• Eat more- eat six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal
• Eat sufficient (two to three servings) healthy fats every day.
• Carry a cooler packed with clean foods each day.
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes.

What to Avoid:

• Avoid all over-processed foods, particularly white flour and sugar.
• Avoid all chemically charge foods.
• Avoid foods containing preservatives.
• Avoid artificial sugars.
• Avoid artificial foods such as processed cheese slices.
• Avoid saturated and trans fats.
• Avoid sugar loaded beverages, including colas and juices.
• Avoid or do your best to limit alcohol intake.
• Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.
• Avoid super sizing your meals.

Complex Carbohydrates from Fruit and Vegetables:
6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 
2-4 portions each day.  A portion is:
1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
1 handful of cooked cereal
1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash.

Lean Protein
6 portions each day. A portion is:

• 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
• 1 palm sized portion of lean meats
• good quality, sugar- and chemical- free protein powder (Shakeology).

Beverages:

• 2-3 liters per day of fresh water with no sodium
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Agave Nectar 
• Maple Sugar Flakes
• Rapadura Sugar

If you would like even more support please head over to my site and sign up and I'd be glad to provide you with daily motivation and support to help you accomplish your health and weight loss goals!  I have lost 35 lbs to date with clean eating and regular exercise.  No starvation just healthy whole meals.  In the picture above, you can see an idea of some of the foods that I enjoy on a regular basis. I am happy to help you in any way that I can. Just reach out!

Thanks,

Denise Roland

How to Determine Accurate Intake of Calories to Achieve Weight Loss

One common question that I get all the time is,  "How do I calculate the amount of calories I need to be eating each day, in order to lose weight?" And, "How many calories to I add in when I'm exercising? Do I eat my 'exercise calories?"'

When I started my health and fitness journey, I did not use any type of calorie calculator or tracker.  I simply read the book, Eat Clean Recharged, By Tosca Reno and followed the principles of clean eating.  I did not track calories. Instead, I followed her rules for proper portion sizes and the specific pairing of foods together.  I can honestly say that following that method brought me the greatest amount of success.  Contrary to some people, numbers tend to freak me out and make me a little obsessive. So, I stuck with visual portion sizes--and even the basic food pyramid.

 For some people though, counting calories is a MUST.  Maybe this is you!  Maybe you are a numbers person and you need to see it with the data in order to believe that you are making progress.  If this is you, then I am going to do my best to explain to you my understand BMR, and how it relates to determining proper calorie intake for weight loss

Many people, including myself, use programs like My Fitness Pal in order to keep track of their daily calorie intake, by tracking what they eat--almost like a food diary. If you've never tried one of these tools, you should check it out. 

You see, in order to lose weight---one has to create a calorie deficit of about 3500 calories--that is how many calories create a pound of weight. So, for a person on a 2000 a day diet, taking away 500 calories (through either exercise, diet, or both) will create a weekly deficit that is sufficient enough to lose one pound. Make sense?


Depending on how much you need to lose, it is important to determine what kind of daily deficit you can safely aim for. For people who have more weight to lose, sometimes they can safely take away a FULL 1,000 calorie daily deficit---and hence, will be able to lose more over the course of 1 week, in comparison to someone who has less to lose.

If you are a person who is close to goal weight, creating a deficit becomes more difficult. For instance, you may only NEED 1500 calories a day for weight maintenance…which means that you can only safely create a daily deficit of 200-300 calories a day--as it is never safe to dip below 1200 calories a day. Hence, your weight loss will be slower, over a longer period of time. Are you still with me?

So, what do we need to do? Well, we need to know what our BMR is--the Basal Metabolic Rate. This is the rate in which our body burns calories just to function properly. This is the bottom line, so to speak. Once we know what the most bottom caloric number is--we can adjust it accordingly for exercise, daily activity, etc…and, for how much weight loss we are aiming for.

So if you want to figure it out here is what to do.

Step 1: Figure out your BMR Basal Metabolic Rate - this is your body's calorie requirements for basic functioning. You would burn this if you just stayed in bed all day. There is a BMR calculator on this site under TOOLS. This is going to be your minimum number. You will be aiming to eat at least this much every day, if you workout you get to eat those exercise calories back!!

Step 2: Calculate your activity level. Once you have your BMR, you must then calculate your activity level. If you are sedentary (remaining inactive with little to no exercise for most of the day), multiply your BMR by 20 percent. If you perform light activity, multiply by 30 percent. For active individuals for exercise on most days (3-5 days, 60+ minutes), multiply your BMR by 40 percent. And finally, those who are very active---who not only exercise daily, but also have physical jobs---multiply your BMR by 50 percent. Add this number to your BMR, and you know how many calories you need to MAINTAIN your current weight. Use this tool based on your activity level to determine this number, if you like (its a lot easier!).
  Here is an example, using my info--however, it is fairly simple to do a search online: "how many calories do I need to eat in order to maintain weight?" to find a simple calculator for yourself.

I'll use myself as an example for the calculations: 

Step 1: My BMR =1296
Step 2: BMR (1296) x ACTIVE (40%)= 518
Step 3: Add BMR + Activity Level= 1814 calories a day for MAINTENANCE

NOW: If I want to LOSE weight, I need to create a DEFICIT in calories, either by eating less or exercising more. Ideally, you will do a combination of both. So, If I want to lose 1 lb. per week, I would need a daily deficit of 500 calories. This will bring my DAILY CALORIC ALLOWANCE to: 1314. If I am a numbers person, and I follow this formula--I will see the results that I'm hoping for. 

However…always keep in mind…..it is NEVER SAFE to dip below 1200 calories a day--or below your basic BMR. Your body needs a certain amount of calories to have a beating heart, breathing lungs, thinking brain…you get my point. Be smart. And remember---you cannot outrun your calories. Diet is 80% of this equation. Meaning---I cannot lot 5 hours at the gym to make up for a binge session at a fast food joint---it doesn't work that way. Eat Clean---nourish your body properly--that is 80% of the weight loss journey.

**One more thing - don't forget to readjust your numbers as you lose weight!! :) 

So now the question is this.  Did I completely confuse you or do you feel confident in figuring out your nutritional intake? 

If you want more guidance on clean eating and getting in your calories by consuming the most nutritionally dense foods that are going to enhance your progress and give you energy then consider joining my next challenge group.  In my challenge groups I teach you all the principles of clean eating, keep you accountable by checking in each day, require you to post your progress, give you meal plans, recipes and tips to stay on track.

I will teach you all the principles of clean eating along with some of these awesome calorie calculating tools as well.  It's amazing how MUCH food you can actually eat when you consume whole foods instead of processed pre packaged foods.  The results come in your waistline, energy level and satiety!!!

Ask me about my April Challenge Groups!

Fitness + Support + Nutrition= Success

In the meantime, I highly recommend checking creating a FREE Teambeachbody account HERE. Click on "Eat Smart," and start using simple tools to track your progress without all of the crazy math equations (YUCK!). Further--the system will GENERATE A MENU for you, based on your needs and your preferences!! How can you beat that???

Grab and Go Omelettes!

Last week, as I was talking to some of my challengers we discussed these Grab and Go Omelettes. We were discussing breakfast options on the go--as she preferred to have her Shakeology for lunch. The only problem was, we couldn't come up with many easy on-the-go breakfast options that weren't full of sugars and refined carbohydrates. Until now…

    Seriously, what a genious idea!  Why didn't I think of it sooner!  I'm always in search of quick easy snacks and meal ideas!  The fact that you can make these ahead of time, pop them in the fridge (or freezer, if longer) and grab and go for the rest of the week just makes perfect sense!  The other bonus is that if you have kids you can easily give these to them on the way to the bus stop or in the car!!  It's a no brainer way to sneak in proper nutrition without anyone having to know!

For added staying power, you can even re-heat and put one right on a toasted Ezekial english muffin, for an on the go breakfast sandwich! My husband loves these on his way to work…and he would probably otherwise go to a food chain drive-through for a breakfast sandwich. So, I'm happy to offer him a HEALTHIER option on the go.

The awesome thing is that you can throw in virtually any veggie or spice you want to get the taste you desire!!
This is a versatile meal that can be eaten on the go or at home. for breakfast, a snack lunch dinner, or before bed!

Grab and Go Omelettes

INGREDIENTS

• 8 egg whites or the equivalent in liquid egg whites
  
• 1 whole egg
• 1/2 cup chopped spinach
• 1/4 cup chopped red and green peppers
• 1/4 cup onion
• 1/2 cup mushrooms chopped
• 1/4 c. whole wheat flour
• 1 tsp. baking powder
• pinch of mrs.dash seasoning
• 3 tbsp salsa (optional)

INSTRUCTIONS

You can either blend all ingredients in a blender or you can chop up your veggies very finely with a chopper and beat them in a bowl with the eggs!
Spray muffin tray with extra virgin olive oil cooking spray or any non stick cooking spray.

Cook at 350 degrees for 15-20 minutes or until firm.

Let cool for about 10 mins before eating!!!

Slow Cooker Pork Tacos

I love Mexican food and tacos---but, I always find myself overindulging in them when I order them out at a restaurant. And, I avoid making them at the house because there are usually too many toppings and fixings involved. It's not that the dish is necessarily difficult to prepare....but, I find it tedious.

This recipe is a healthy taco alternative. The slow cooker takes away the stovetop effort, and it leaves the meat flavorful enough that it doesn't need too many additional shopping. Just a tangy punch of pineapple, with a fresh palate of cilantro and lime....absolutely delicious!

Slow Cooker Port Tacos

Ingredients:

Dressing:

1/4 cup lime juice

1/4 cup olive oil

1/4 tsp. salt

a bit of honey or sugar (really--just a bit)

1 Pork Tenderloin

1 15 oz can of diced tomatoes

1 tsp. Cumin

1 tsp. Chili powder

1/2 tsp. Red pepper flakes

1/4 tsp. Salt

4 6-inch corn tortillas, warmed

1 cup canned pineapple chunks, drained

2 cups romaine lettuce

chopped cilantro, garnish

Instructions:

1. Prepare the dressing by combining all ingredients in a small bowl. Mix well, cover and cool in the refrigerator.
2. Cut the pork loin up into 1-2" cubes and place into the slow cooker. Add in the tomatoes, cumin, chili powder, pepper and salt. Cover and cook on low until cooked (about 4 hours).
3. Meanwhile, in medium bowl, toss the romaine lettuce with about 1-2 Tbsp. of the dressing. Cover and set aside in the fridge.
4. When the pork is finished, top each corn tortilla with a bit of the romaine mixture, then the pork, and finally--a bit of pineapple. If using, garnish each taco with a pinch of cilantro**. ENJOY!

**avocado and plain yogurt are nice additions here, as well

Apple Pie Crepes

Crepes are a lighter, often healthier alternative to their "heavier" pancake cousins. Plus--an added "bonus" is that they typically have a delicious filling, included---as opposed to sugary syrup and fat-laden butter. 

Here, we add a little bit of our favorite protein powder (Shakeology, of course) and fresh fruit for a simple, healthy breakfast. But--no one says you HAVE to save them for morning…why not try them for ANY meal of the day? Either way, I hope you enjoy them…..

Apple Pie Crepes

CREPES:
1/4 c. Old fashioned Oats
1/2 c. Egg whites (about 4 whites)
2 Tbs. Vanilla Shakeology (or additional oats)
2 Tbs. Unsweetened applesauce
2 Tbs. Almond or low fat milk
1 Tbs Stevia or sugar in the raw
pinch salt
1/2 tsp. Baking powder
1/2 tsp. Apple pie spice
1/2 tsp. cinnamon

FILLING:
1 Medium apple, peeled and sliced
 1/2 tsp. Apple pie spice
1 Tbs of Stevia, Sugar or sweetener of your choice
pinch salt

*dollop of light sour cream or plain yogurt and a drizzle of honey, as toppings, if desired.

Instructions

1. Place all crepe ingredients in a blender and blend until the mixture is smooth, like a thin pancake batter. Spray a large, nonstick griddle or pan with cooking spray, and turn the heat to medium. pour a thin latter of batter into the pan, so that it covers the entire pan….about 1/2 the batter. When the crepe begins to form bubbles on the surface, it is ready to flip! Cook until golden brown on each side. Repeat with second half of better and turn off heat. Place each crepe on a plate.
2. Next, place all of the filling ingredients in a small bow, and microwave for 3-4 minutes, or until soft and tender. Fill each crepe with 1/2 of the filling, roll up, and enjoy with a dollop of yogurt, cinnamon and honey!

YUMMY!!!!

Cauliflower Pizza---REALLY!

If you haven't tried Cauliflower Pizza Crust.....you're in for a TOTAL TREAT. This is amazing. Not only is it a perfect food science experiment for your kids (and spouse)---but, it's a great way to indulge in one of America's favorite dishes, without all of the refined carbohydrates.

Even more--what a great way to sneak in some hearty doses of veggies! Pick and choose whichever toppings you like. I've seen anything from traditional sauce and cheese, fresh tomato and basic, turkey pepperoni, roasted veggies--and even Hawaiian!

Cauliflower Pizza 

Here's what you need:

CRUST:
1/2 Large head of cauliflower (or 2 + cups, shredded)
1 Large egg
1 c. Finely shredded mozzarella cheese (or an Italian blend)
1 tsp. dried oregano
1 clove garlic, minced
1/2 tsp. Onion salt

TOPPING OPTIONS:
Traditional: 1/2 cup all natural marinara sauce and cheese
Margherita: Fresh basil leaves and thinly sliced plum tomatoes
Veggie:Natural marinara sauce and roasted veggies
Hawaiian: Pineapple tidbits, diced ham, mozzarella
Pepperoni: Turkey Pepperoni slices + traditional toppings
or...whatever!

Directions:
1. Shred the cauliflower into small crumbles, using a food processor. Be careful not to puree, though. Place crumbles in a bowl and microwave for about 8 minutes. DO NOT ADD WATER. Allow crumbles to cool.

2. Preheat the oven to 450 degrees. Spray a cookie sheet with nonstick cooking spray. Mix cauliflower with the remaining crust ingredients and mix well. Pat the crust down onto the baking sheet into a pizza-crust size and shape. Lightly coat crust with cooking spray and bake for about 15 minutes, or until golden. Remove the crust from the oven and turn on the broiler.

3. Spread sauce and toppings of your choice over the pizza, leaving a "crust" border around the edge. Broil the pizza for 3-5 minutes, or until the cheese/toppings are bubbly and melted nicely. Remove the pizza from the broiler, slice into wedges and ENJOY!!

21 Day Fix Oatmeal Cookies with Chocolate Morsels

When I first got my 21 DAY FIX Challenge pack in the mail--I have to admit that I was a little nervous about the size of the portion-controlled containers---and the feeling that the diet may be a little too restrictive. I never do well with restricting certain foods. Psychologically, it makes me want that food EVEN MORE---and sends me into a binge session...

So, I was SUPER EXCITED to find out that this program not only allows for MORE THAN ENOUGH food (honestly, it's tough to finish), but--it includes treats! Check out this recipe, straight from the program manual. 

When I made them, I only had raw organic walnuts---and a large bar of bittersweet baking chocolate. So, I just chopped those up, instead of the pecans and morsels. They came out great! Like a little oatmeal dream. Better yet--my husband enjoyed them, too! Give them a shot!

Oatmeal Cookies with Chocolate Morsels and Toasted Pecans (Container equivalent per serving - One Yellow Container)

*Nonstick cooking spray
*1 Cup old fashioned rolled oats
*1 tsp ground cinnamon
*1/4 tsp sea salt
*1 cup unsweetened applesauce
*1/4 cup semisweet chocolate morsels
*1/4 chopped raw pecans, toasted

1. Preheat oven to 3502. Lightly coat baking sheet with spray. Set aside3. Combine oats, cinnamon, and salt in a medium bowl4. add applesauce, morsels, and pecans; mix well.5. Drop by heaping Tbsp onto prepared baking sheet; flatten with a spatula6. Bake for 14 to 16 minutes or until firm.

Spaghetti Squash Marinara

MMMMMM….. Spaghetti squash. Have you ever tried it? If not, it's time to. The stuff is amazing….

Spaghetti squash is a water-laden, high fiber vegetable. When roasted, it falls apart into a butter, stringy consistency that is similar to a long noodle pasta--hence, the name that it has. But, unlike real spaghetti, the squash version is non-starchy and diet friendly! Here, we take a very basic marinara sauce and add some white beans to it for added protein (and some satisfying starch, too). I happened to have a zucchini in the fridge, so I threw that into my recipe, as well.

This is quick, simple, healthy, and super-satisfying. I hope that you add it to your list of weeknight favorites!

Spaghetti Squash Marinara

Ingredients:

 large Spaghetti Squash

Olive oil, salt, pepper

1 15 oz. Can diced tomatoes

2 cloves garlic, chopped

1 small onion, chopped

1 small zucchini, diced

1 15 oz. can of Cannellini beans, rinsed and drained

Procedure:

1. Preheat the oven to 450 Degrees.
2. Carefully--slice open the zucchini squash, lengthwise. Scoop out the insides and seeds. lightly drizzle with olive oil and season with salt and pepper. Then, place FLESH SIDE DOWN in a foil lined roasting pan. Roast the squash for about 30 minutes, or until soft.
3. In a skillet, heat about a Tbsp of olive oil on med/high heat---then, add in the garlic and onion. Saute until golden and translucent. Add in the zucchini and cook for 2-3 minutes, until softened. Season with salt and pepper.
4. Next, carefully add in the diced tomatoes and bring to a simmer. If you like, you can add in some red pepper flakes or dried basil. Finally, add in the rinsed beans and cook until heated thoroughly.
5. When the squash is done roasting, use a fork to scrape out the spaghetti-like flesh. Top the spaghetti squash with the sauce and ENJOY!! YUM!

2 Ways to Better Eating--The Mental Approach

Many people are trying to eat better, trim off some extra pounds gained over the holidays, or get beach-ready for a moment in the sun. Eating better is a challenge, and many people get frustrated, fall short or give up. Here are some key ways to make your NEW HABITS STICK, as written by my first coach, Melanie Mitro.

1. Set Goals: It starts by having clear and realistic goals. Write a list of things you want to change about your diet. Also, incorporate goals that you may have regarding your body and plan your diet around those goals. I recommend setting present goals, short term, and long term goals. If you try and do everything all at once, you can be overwhelmed and want to quit. Take it one goal at a time if need be, and one day at a time, this isn’t a race. You may also want to write reasons why you want to make a change in your eating habits. You might share your goals with others who will help you meet them. You can put your goals where others can see them (i.e. on the fridge, at work) to motivate you to work harder. This will also get others behind you and involved in your new routine. As you achieve your goals, check them off. This will give you a sense of accomplishment and add excitement leading to your next goal.

2. Have Realistic expectations- Any diet plan needs to work with you and not against you. You need to be realistic when setting up the parameters of your new diet. Your plan needs to work for you and your situation. It needs to fit your schedule and your budget. If you don’t follow your budget, your cooking costs will get too high and you will have to withdraw from the diet you set up. If you don’t cook for your schedule and your eating times, you will find yourself without food and scrambling to find a healthy choice. So be realistic with time, and give yourself extra time to prepare food, or have food pre-packed. Also know that obstacles can and will come into your path from time to time to derail you and your progress, so don’t think that everything will be easy and will just happen. This takes work.

3. Be Proactive - Make a list of healthy foods you enjoy, and what foods you can take with you to work, in the car, school, etc. You can create entire menus revolving around where you will be at what time of the day. Never give yourself an excuse to not have something available for you to eat, no matter where you are when you are supposed to have a meal. Always keep healthy foods on hand. If you don’t, you will probably eat whatever is available at the time--whether it be fast food, office treats, etc. This can throw off a diet plan and get you in the habit of making bad food choices and eat whatever is fast and convenient. Know where you will be at what time of the day--Namely, when you are open to cook, to eat, to shop for groceries--and, plan accordingly. When you fail to plan, you plan to fail.

4. Consistency is key - Most people respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep to the same portion size and caloric intake.. Your body will recognize this pattern and in turn keep your metabolism burning and your energy levels will stay high. You will feel better, and get in a healthy routine. It is easy to sabotage yourself by grabbing nasty snacks to meet uncontrolled cravings. The time you spend on planning and consistency is a true investment that will benefit you for the rest of your life.

5. Be flexible - Of course, even the best plans fall short at times. Life can sometimes get the best of all of us. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Example: Bag of almonds, protein bars and shakes, fresh fruit. Also, educate yourself on nutrition through the internet, books, and magazines. You can use this knowledge to help you improvise and find foods that are compatible with your diet. For example if you are out with friends or stuck with no time to cook, find items that are less time consuming that you can take with you in a pinch.

6. Don’t be so hard on yourself - Nobody is perfect all the time. If you mess up, miss a few meals, or even have a bad couple of days, just pick yourself up and get back on track. You’re doing this for you, and the added stress of not living up to your own expectations can lead to a total diet derailment. Being healthy and eating healthy does not mean you can’t enjoy foods not on your meal plan. So don’t be so hard on yourself. YOU CAN DO IT!

7. Stick with your plan - It takes time to develop healthy behaviors. After about a month of eating better consistently, you will have developed a habit. You will find that everything you initially may have had a hard time doing becomes more effortless and be a normal part of your day to day life.


8. Have fun - Eating right takes dedication, commitment and sacrifice. Don’t stress yourself out over small bumps in the road. You have the power to change any negative into a positive, and you have the choice to have a positive outlook regarding any situation you find yourself in. Find fun ways to keep yourself motivated. Get friends and family involved. Set challenges at home, with friends, or at work to start eating healthier. Take the time to cook and try new and interesting recipes. You are making change for the better, so why not make it enjoyable.

9. Give yourself praise - You are not a dog, so don’t reward yourself with treats. Realize that changing your eating habits can be a daunting task for anyone. Just think how long you have had your current habits and know that changing those habits will not happen overnight, but with time. Congratulate yourself on any healthy changes you make, you deserve the praise. Praise builds confidence and makes you feel good about the healthy choices you are making, and in turn help keep you on your path to betterment.

10. Don’t rush into this - People always start with the best of intentions and will try and do everything at once. They get overwhelmed and quit before they really even started. Small changes add up and can make a huge difference. Work on one thing at a time and keep adding to it. Before you know it you will have many healthy habits that incorporate together to make 

a healthy lifestyle and a healthier and happier you.

11. Focus on the journey and not the destination - To live a healthy lifestyle is never easy. In order to enjoy this lifestyle with all the ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination, we immediately look to the next mountain top and we either want more, or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in small victories along the way, they add up.

12. Measure Success and Set New Goals: Making successful changes means measuring your progress towards your goals and recognizing your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategizing your goals takes long-term visualization. That long-term vision needs to be broken down into doable steps.

Now go out and make a difference in your life today!! Did you enjoy this article? Would you like to receive more support from me on a daily basis?! Ask Me about my next challenge group! Together we can set goals and achieve them!!