Restaurant Panic? These Tips Will Help You Stay on Plan

Healthy Restaurant Eating

Tips:

These are the tips and tricks that have helped me along the way so that I could survive and enjoy going out to a restaurant:

1. Don’t go Starving: If it can at all be avoided, do not go when you are famished. When you are extremely hungry, your stomach is growling and you feel like you are going to get sick, all bets are off and you are going to eat whatever the heck you want and have regret about it later.

2. The Bread, Chips and Biscuits are NOT your friends: Before you eat, filling up on bread is not going to help. One breadstick at the Olive Garden is 140 calories and you never eat just one. Those biscuits at Red Lobster are 160 and tons of fat. Skip them and ask the waiter not to bring them or take them away.

3. Obey the DDP: One of the greatest things I learned from is DDP. Dip Don’t Pour. Take the tines of your fork and dip them into the dressing, then your salad. You will get just enough flavor and will use less. Typically restaurants will give you a double serving of dressing. You don’t need it. Always, always ask to have dressing on the side. Never let them put it on for you. This has done WONDERS for me.  You will be shocked at how much less dressing you use.

4. Always ask the waitress: Don’t be afraid to ask how something is prepared. If they tell you it’s tossed in oil and salted ask them to grill it and don’t put any salt on it. They will do it. If you see veggies on the menu, even if it says steamed ask if they are salted. Put all your sauces on the side. If they can’t do it, I highly suggest ordering something else. Remember too much salt makes you retain water and swell and restaurants usually COAT things in sugar.

Hope these tips make eating out a little easier for you.  Cheers!

Holiday Cranberry Fizz

Looking for a yummy, festive holiday recipe, check out this cranberry fizz recipe:

Prep time:   10 mins
Total time:   10 mins

Author: Beachbody
Serves: 12 servings, approx. 6 fl. oz. each

Ingredients:
Ice
4 cups strong brewed black tea, chilled
1 cup Honey Cranberry Rosemary Simple Syrup, chilled
1 Tbsp. pomegranate molasses
1 Tbsp. + 1½ tsp. non-alcoholic orange bitters
4 cups soda water
½ cup fresh cranberries
2 sprigs fresh rosemary, cut into small pieces (for garnish)

Instructions:
Place ice in a large punch bowl.
Add tea, simple syrup, molasses, bitters, and soda water; mix well.
Add cranberries; mix gently to blend.
Serve punch in punch glasses (or small Mason jars); garnish with rosemary.

Nutritional Information (per serving):
Calories: 51
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 19 mg
Carbohydrates: 13 g
Fiber: 0 g
Sugars: 11 g
Protein: 0 g

P90X/X2 Portions
½ Single Serving Snack

P90X3 Portions
½ Carb

Body Beast Portions
½ Fruit
½ Carb Liquid

Containers
½ Yellow

Age Defying Beauty Super Foods

Did you know that there are foods that can help you defy aging?  Check out these 6 beauty superfoods: 

1) Goji Berries

Goji berries, Hollywood's hottest new food, are one of the most nutritionally dense foods on earth and house a staggering concentration of vitamins, minerals, amino acids, phytochemicals and essential fatty acids. With such an awesome constitution it is not surprising they are reputed anti-aging marvels. Originating in Tibet and greatly favoured in traditional medicine these dried berries have many noted health benefits including boosting immunity, lowering cholesterol, enhancing vision, fighting cancer cells, relieving depression and aiding weight loss.

Goji berries contain 500 times more vitamin C than oranges by weight and more beta-carotene than carrots making them a superb source of vitamin A. Together with vitamin E and essential fatty acids, these berries are ideal for any anti-aging and beauty regime. They also contain polysaccharides, one of which has been found to stimulate the secretion of rejuvenating human growth hormone by the pituitary gland, as well as B vitamins, 21 minerals and 18 amino acids.

The most well documented case of longevity is that of Li Qing Yuen, who lived to the age of 252. Born in 1678, he is said to have married 14 times with 11 generations of posterity before his death in 1930. Li Qing Yuen reportedly consumed goji berries daily.

A study cited in Dr. Mindellís book Goji: The Himalayan Health Secret, observed that 67 percent of elderly people that were given a daily dose of the berries for 3 weeks experienced dramatic immune system enhancement and a significant improvement in spirit and optimism.

2) Aloe Vera

Foget botox, Aloe vera increases collagen production 100% naturally for a youthful, wrinkle-free complexion and plump, beautiful skin. The ultimate botox alternative!

The inner gel of the aloe vera leaf contains around 200 active compounds with over 75 nutrients. These include 20 minerals, 18 amino acids and 12 vitamins (even vitamin B12 one of the very few plant sources of this vitamin). Aloe vera also has anti-microbial properties fighting fungi and bacteria and houses anti-inflammatory plant steroids and enzymes. Aloe vera is known to aid digestion and elimination, boost the immune system, and be highly effective at healing, moisturizing and rejuvianting the skin, naturally stimulating the production of collagen.

Aloe vera is best eaten fresh when possible (you can order large aloe vera leaves which last a few weeks refridgerated). Scrape out the inside gel, avoiding the outside of the leaf which is a strong laxative, and blend with fruit for the ultimate beautifying smoothie. Aloe vera has a mild flavour though a slight bitter edge, hence is best combined with fruit.

3) Avocados

Avocados are smoothing and softening for the skin and easily absorbed; compared with almond, corn, olive, and soybean oils, avocado oil has the highest skin penetration rate.

Avocado also contains vitamin E (excellent for the skin), antioxidant carotenoids and the master antioxidant glutathione that is exceptionally powerful and has anti-carcinogenic potential. High levels of glutathione are found in the liver where the elimination of toxic materials takes place.

Glutathione is effective against pollutants such as cigarette smoke and exhaust fumes as well as ultra-violet radiation. Research is currently exploring the potential benefits of glutathione for numerous conditions including cancer, heart disease, memory loss, arthritis, Parkinson's disease, eczema, liver disorders, heavy metal poisoning and AIDS.

4) Chlorella

The nucleic acids RNA and DNA in Chlorella (one of the highest known sources of such) direct cellular growth and repair and enable our bodies to utilize nutrients more effectively, eliminate toxins and avoid disease. The production of nucleic acids in the body declines progressively as we age, which is no doubt why their intake is recommended by Dr. Benjamin Frank in The No-Aging Diet. Paul Pitchfork in Healing With Whole Foods writes that insufficient nucleic acid causes premature aging as well as weakened immunity, Research at the Medical College of Kanazawa in Japan found that mice that were fed chlorella had a 30 percent increase in life span. Replenishing RNA and DNA can be key to overall health, immunity and longevity.

In addition to nucleic acids, chlorella is jam-packed with vitamins, minerals, antioxidants, enzymes and amino acids, making it an incredibly rejuvinating and health-promoting superfood. Spirulina is a virtuous equivalent.

5) Bee pollen

When it comes to young and beautiful skin, bee pollen has outstanding gifts. Swedish dermatologist Dr. Lars-Erik Essen uses bee pollen to successfully treat acne and other skin conditions and observes itís beautifying and anti-aging effects. He reports that bee pollen ëseems to prevent premature aging of the cells and stimulates growth of new skin tissue. It offers effective protection against dehydration and injects new life into dry cells. It smoothes away wrinkles and stimulates a life-giving blood supply to all skin cells.í He believes itís skin rejuvintoin properties are due to its high concentration of nucleic acids RNA and DNA, as well as its natural antibiotic action. Bee pollen has a host of other health-promoting benefits that include fighting infections, lowering cholesterol, strengthening the blood, Boosting the immune system, increasing physical strength and stamina, aiding longevity and enhancing libido! It has been called a 'prefect food' because it is so nutritionally complete.

6) Coconut oil

Coconut oil speeds up your metabolism and can actually help you loose weight. It is also incredibly beautifying and moisturizing for the skin and has antioxidant properties which protect against free-radical damage, keeping the skin youthful and healthy. Taken internally or externally coconut oil is a great ally for any beauty skin care regime. It also contains lauric acid, an anti-microbial fatty acid that kills bacteria, viruses and fungi.

Sleep - The Best Beauty Secret Around

Today we have top models, actresses and super moms providing tips about a variety of topics such as hair care, skin care, make up, blemish removal, and many others that will help you highlight your natural beauty.  Some of these ideas cost thousands of dollars to $50 or less.  However, if you truly want to look your best you should make sure you are getting a good night's sleep.  If you are not sleeping sleeping through the night, your other beauty tips will be less than effective.

You may be asking, "How can I sleep through the night?  What should I do to ensure I do?"

There are so many methods out there today that claim to cure insomnia many by ingesting chemicals.  Rather than using a quick fix to a long-standing problem, perhaps there are other things out there you could change instead.  Below are 6 things you can do on your own to help your insomnia:

Reduce or Eliminate Background Noise:

If you do not live alone, it is easy to assume that there are several distractions that can get in the way of a peaceful nights sleep.  But, even when the dog is barking and the cars are honking, there are still things you can do to cut out excess noise.  Leave the television and radio off at least an hour prior to your bed time, even if you feel they are helpful tools to lull you to sleep.  Close your bedroom door if you can.  Ear plugs may also be a way to prevent extra loud noises from ruining your sleep.

Limit Your Intake of Coffee and Soda:

While you may need that jolt of caffeine in order to function at work or school throughout the day, there is no need to overdo it  with five cups or cans per day.  Remember that caffeine should be used with caution, because your brain will be constantly going as long as it is stimulated by caffeine.  Consuming these beverages too close to bed could mean that you will lie awake for hours trying to shut off the effects of the caffeine.

Aromatherapy or Essential Oils:

The next time you lie in bed and stare up at the ceiling, wouldn't it be much better to just roll over and be soothed into a slumber by pleasant and comforting aromas?  This is such a natural way to relax and fall asleep you may find yourself in sweet dreams in a matter of minutes.

Adjust Late Night Eating Habits:

It is very common to lie awake in bed and crave a midnight snack to help relieve stress of sleeplessness.  But this form of instant gratification will not help you rest on that pillow any sooner.  In fact, this will hinder any hope of having a truly restful night of sleep at all.  (As well as add inches to your waistline.)

Comfort:

Perhaps you might be over-thinking your problems with insomnia.  It may be nothing more than a matter of changing a few things in your bedroom to induce sleep.  Maybe that old mattress is a little too lumpy, or perhaps you should crack open the window for some fresh air.  Whatever the case may be, the problems may be a matter of just setting the right atmosphere for a great nights sleep.

Calm Your Mind:

It might be hard to try to think positive thoughts when there is so much going on in your life, but if you want any hope of a restful night, getting rid of the mental clutter is a good place to start in shirking the insomnia.  Replace all that negativity with a pleasant childhood memory, or switch it to a fantasy or good things to come in your life.  A great practice is to go through your day and think of all the good things that happened.  This always works wonders for me.

You don't need to spend a million bucks on beauty products, start with getting a good nights sleep!

Coming Soon - Core De Force Home Workout Program

WHAT IS CORE DE FORCE?

BEACHBODY'S NEWEST WORKOUT PROGRAM

I am super excited to announce a brand new Beachbody program launching on October 31st!  Core De Force is a 30 day total body transformation program that will give amazing results.  The best part about the program is that the only equipment you need is YOU!  Core De Force is an MMA inspired program which includes 3 minute “rounds” where you will get boxing, kickboxing and Muay Thai, knee-elbow combinations, bodyweight training and  cardio spikes that will help you lose belly fat and shred your body.  If you can focus on hitting it hard for 3 minutes at a time before you know it the workout will be over.  

What is Core De Force?

Core De Force is your 30 day countdown to a total body transformation.  This workout was created by Joel Freeman and Jericho McMatthews, it is the ultimate mixed martial arts-inspired workout that is going to really knock off the belly fat, get rid of inches and tone and tighten your entire body with no equipment. I love this workout because in every workout there is a “learn it & work it” section that breaks down the moves so that you can learn them before you do the workout.  So if you are new to the MMA style exercises this will give you confidence to go right in and kick some butt.  Core De Force is also not on a beat or rhythm so you do not have follow a specific routine per se.  There are modifiers in every single workout so no matter what your ability level is, you can go at your own pace.  As you get stronger the goal is to challenge yourself with higher intensity and increased focus. I also like that there is no equipment needed except yourself.  This is key for those that are budget conscious, don’t have a lot of room to workout or are traveling and want to workout in a hotel room.

Core De Force takes the barriers away to getting started in your health and fitness journey because it is easy to follow and all you really have to do is show up and press play on the workout of the day!  My goal is to help you lead a life full of total wellness and health.

What Makes Core De Force So Effective?

CORE DE FORCE isn’t your run-of-the-mill Kickboxing workout. Each move, whether it’s a jab, a kick, or an uppercut, works your core from every angle. Joel and Jericho call this 360-Degree Core Training—and it’s more effective than traditional abdominal training to help you tighten up your entire midsection and carve a more defined waist. 

Who is Core De Force For?

Core De Force is for everyone.  Whether you are a beginner, intermediate or advanced level in your fitness you can do this workout.  You will enjoy the challenge of taking the intensity higher to improve your cardio strength, speed and endurance.  Each MMA inspired workout has an optional move breakdown to help you get familiar with the combinations.  There is also a “modifier track”  so you can follow a split screen if you would like as well. Core De Force also focuses on rotational moves which means you will work your core from 360 degrees every time you hit play. That is going to be awesome for all of us who really want to tone that trouble area!

What is in the Core De Force Challenge Pack?

CORE DE FORCE and Shakeology Challenge Pack

• COREDEFORCEBaseKit
  
• Yourfirst30-daysupplyofShakeology**
  
• 7-PiecePortionControlContainerSet
  
• AShakeologyShakerCup
  
• 30-daypremiumtrialmembershipto
  the Team Beachbody Club, so you can stream your workouts with Beachbody On Demand.†
  Challenge Pack price: $160 
  

Have more questions?  Shoot me a message and I can answer them!  

Delicious, Skinny Sweet Potato Recipe

Looking for a yummy, skinny sweet potato recipe??  This 21 day fix one is delicious and will get you past a sugar craving!

Ingredients:
4 medium sweet potatoes, diced & boiled or steamed in the microwave
3/4 cup non-fat Greek yogurt
2 Tbsp. agave nectar
1 Tbsp. cinnamon
Salt & pepper to taste

Instructions:
1. Cube potatoes and boil them until tender or cook until tender in the microwave (remove skins in microwave.)
2. While still warm, place potatoes into medium sized mixing bowl.  Add yogurt and smash with a potato masher, or your desired method.
3. Taste for seasoning and add salt and pepper.
4. Drizzle potatoes with agave and then sprinkle with cinnamon and drizzle with agave.
5. Garnish with more yogurt if desired.
6. Serve & Enjoy!