Staying on Track over the Weekend

Does this sound like you?  You're really good all week, checking off each workout and each meal but then the weekend hits you go completely off track.  Maybe you sleep in and skip the workout "because you have been good all week" or you reward yourself with dessert and a bit of extra junk food.  Doing this too many times can lead to plateaus and actually reversing all your hard work throughout the week.  If you are on a mission to lose weight, the weekends count as well, but I know how tempting it can be to indulge a lot more. 

Here are some tips to think about to help you get through the ever tempting weekends! 
I typically have one "meal of choice" and I will pick one dinner whether it be Friday night or Saturday night date night with my hubby, but after that, I'm right back at it and don't let that meal completely take me off course over the whole weekend.  Just remember how much time you put in for those workouts, and to plan and prep your meals.  You don't want all that to be all for nothing right?  I know you're focused and you want this so here are some tips:

 
1 - Squeeze in a longer workout.  The best part of the weekend is that you have more free time.  So while you might not be able to squeeze in a 30 minute run over the lunch during the week, you can use the weekend to go for a longer run at a beautiful park nearby.  Or go to the gym and try a new hour-long class.  Use the weekend as a time to refresh your workout and get more activity in without feeling rushed

2 - Eat like it's a weekday.  When you think about it, it doesn't' really make much sense to eat differently on the weekend than you do during the week - especially if your food choices during the week keep you fueled and energized. It can be easy to skip meals on the weekend and then make up for it later by overindulging at dinner.  So, make a point to eat breakfast, lunch and dinner while sitting down.  Pack snacks for when you're on the go, and follow a schedule just like you would during the week.  Your body will thank you!

3 - Stick to your usual sleep schedule.  Are you somebody who has a firm bedtime during the week only to stay up late and sleep in on the weekends?  Changing your sleep patterns could throw off your schedule (hard to eat breakfast when you get up at noon.) and it' could also interfere with weight loss.  Just think of all those times you stayed up later than usual, got hungry and ended up eating something unhealthy.  Changing your sleep schedule can also make it harder to fall asleep on Sunday night which could set you up for a tired Monday.

4 - Get Outdoors .  Because most of us work indoors during the daylight hours, the weekend provides a nice opportunity to get outside, see the sun and connect with nature.  Heading outside can boost your body's production of vitamin D, plus studies show that people are happier when they spent time out in nature.  So get out there and enjoy the outdoors. 

5 - Fuel yourself for weekday success.  Ask yourself honestly if you pushed yourself too hard with workouts or restricted your food or calories too much during the week.  If so, come Friday, your body may be hungry and tired, which can lead to overeating and under exercising on the weekend.  Remember to practice moderation everyday, eating and exercising in a way that you can sustain for the long haul - not just a few days or weeks.

6 - Limit your drinks.  While many of us forgo the soda, beer and whine during the week, we loosen up over the weekend and drink more of our calories.  Just remember that the calories in beverages can add up quickly if you're not careful.  Go easy on the drinks, or try healthier drink swaps if you just cant' forgo that fancy coffee or sweet tea on Saturday.  Practice moderation when it comes to alcohol, too. 

7 - Plan for relaxation.  Most of us are busy during the week and even our weekends seem to become non-stop errands, chores, work and travel.  So how do you find time to relax?  Take the whole weekend (or at least part of it) to schedule some downtime for at least an hour or two.  Whether it's practicing your favourite hobby, seeing a movie with friends, or even meditating quietly, do something every weekend that recharges you.  You'll not only feel better, but also beat stress (which may also help drop a few pounds.

8 - Break the on-again off again diet mentality.  If you have a history in yo-yo dieting, make sure that you're not alternating between being "good" and "bad" throughout  the course of  a week.  View the weekend as time for you - not a time to rebel or "cheat" on your diet and exercise plan.  Remember that being a healthy weight is about sustainable healthy lifestyle changes, not just a diet and exercise plan that you can maintain Monday through Friday.  Revisit your goals and recommit to making healthy and realistic choices everyday that set you up for success in the long term.

9 - Weigh in Monday morning.  If you need extra help being accountable over the weekend, schedule your weekly weigh -in for Monday Morning.  Knowing that you'll step on the scale at the start of the week can help you stay accountable to be more aware of your weekend choices.

10- Plan for the week ahead.  What better way to stay healthy on the weekend than by using your extra time to continue to set yourself up for success?  Take a Sunday afternoon or evening to plan your meals, hit the grocery store and do some big batch cooking for the week ahead.  That way, when your busy week gets even busier, you'll already be ahead of the curve and able to stay on track.  Don't forget about laundering your workout clothes, packing your gym bag, and getting prepared  for your workouts too. 

Got any more weekend tips, share them below.

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Tips to staying on track when Eating Out

 It's Friday and you have been rockin it all week!  You've been pushing play and getting your workout in, you've watched what you've eaten and you're really proud of your momentum so far.  BUT, you've got a girls night out tonight or a date night with the hubby this weekend.  How are you going to stay on track when going out to the restaurants?  You don't want to lose out on your progress this week and all your hard work and time you put into your workouts and prepping/planning your meals.  Watching your weight doesn't mean you can't go out and have a great time.  Here are some tips I've used when going out for date nights or out with friends to the restaurants on the weekends

Scope the Menu beforehand - when you plan what you're going to have beforehand, this will help with the last minute temptations when you get to the restaurant and smell all the smells.  Nowadays, restaurants have their menus' posted online and most with calorie counts included right on there.  Make a strategic plan and stick within calorie recommendations for your day.

Help choose the restaurant - some people like choosing where they go, others don't really care, if you have the opportunity to speak up, do it.  Select a place where there is a variety of foods so everyone will be able to order what they like.  I find most of my friends are open to suggestions. 

Don't go in the restaurant Hangry -- snack on something light and healthy beforehand so you don't go overboard on the large portions restaurants serve.  If you go in slightly filled up, you'll be less likely to go overboard and devour that huge plate of food.  A piece of fruit and some greek yogurt is  a good option, or some veggies and hummus.

Resist the urge to order appetizers - Popular appetizers can be heavy hitters in the calorie category because they’re often deep-fried, thickly battered, smothered in sauce, or all three.  I know you can hold out until the main course, it will be more than enough food.  ALSO, you'll save some money too because apps are going to be an extra $10-$15.  Save your money.

Pass on the bread basket - you knew this one was coming.  You don't need to eat from the bread basket.  Restaurants just do this to keep us happy until our food arrives.  Instead, enjoy some conversation and catching up.  You don't want to fill up before your main course arrives. 

Divide your meal in half -  Thanks to the Menu Labelling rule, which will require all chain restaurants and some vending machines to display calorie info by 2017, we will get a taste for what we already know: that restaurant portions are way too big.  Even non-chain restaurants serve up more than you need. A recent study surveying the calorie count on 157 meals from small-chain, independent restaurants found the average meal was 1,300 calories! Long story short: Either share your meal with a friend, or pack up half for later.

Don’t drink your calories - This is a tough one for me.  We are eating calories, and if you add drinks on to that too, you are drinking calories too.  Water or unsweetened tea should be your main squeeze, not soda or a racy margarita. We don't go out much for dinner and I would rather have wine then dessert so I plan ahead and save up my yellows for the day. Just keep in mind that liquid calories don’t do much to make you feel fuller, and can actually trigger cravings and loosen inhibitions, leading to an increase in overall consumption.

Choose the right type of salad - Okay this was a difficult change for me 4 years ago.  Everywhere I went, I would order chicken fingers and fries OR some type of pasta meal.  It didn't make sense to me if I was out, why would I spend my money on a salad of all things on the menu.  But I had to switch my mindset a little bit.  If I wanted something different I had to do something different, that included what my diet looked like. Now when we go out, I pretty much always order a massive salad with great toppings and fixings on it.  Restaurants really  have some tasty great meal salads to choose from, they've come a long way from the standard Caesar Salad with grilled chicken.   

I know it may not feel like you're getting any bang for your buck, but a nutrient-dense option like a veggie-packed salad is a solid strategy for healthy eating. On that note, ask for dressing on the side. Eating lettuce doused in ranch can be just as caloric as any other meal you could order. Steer clear of toppings such as fried chow mein noodles, breaded and deep-fried proteins, candied nuts, and crouton overload.  Boost your bowl full of greens with some lean protein (grilled chicken, wild salmon, and tempeh are great picks) or a sprinkle of healthy fats (try almonds, sunflower seeds, or ¼ of an avocado) to make it more balanced and satisfying.

Lean on veggie-heavy sides - Sides can be a blessing or a curse, depending on what you order. Most restaurants have a variety of side dishes including french fries, dinner rolls, mashed potatoes, rice, coleslaw, roasted or grilled veggies, etc. Pick as many non-starchy (aka, non-potato base) vegetable sides as possible, and ask if the kitchen staff can go easy on the butter, oil, or sauce. Ask the kitchen to serve up a side of veggies steamed or lightly sauteed in olive oil.

Chew slowly and savor the company - They say it takes 20 minutes before your brain registers the “I’m full” signal from your stomach. Eating slowly and chewing your food thoroughly can aid in digestion and prevent you from overeating. On a social level, rushing through the meal can deprive you of the joy of eating and being with the ones you love. 

Eliminate the “clean-your-plate” mentality - Ever been scolded by a penny-pinching parent for not cleaning your plate? This can be especially problematic if you sometimes struggle to stuff down every last bite from a restaurant portion that was too big to begin with.  When you feel full, put your fork down and place the napkin over the food so you don't keep nibbling and picking at it.   Either pack up the extra food to take home, or learn to be OK with leaving a few nibbles on the plate.

Did these tips help?  Please share if it was helpful for you because it may be helpful for someone else too

Unicorn Bark

Want a really healthy, great kids snack for after school today?  This is a great frozen snack that feels like a treat.

We just tried this Unicorn Bark recipe and the kids LOVED it!

You'll Need:

• parchment paper
• 2 1/4 cups plain yogurt, divided use
• 3 scoops of shakeology (3 scoops vanilla or 1 strawberry scoop & 1 vanilla scoop)
• 4 1/2 tsp. raw honey, divided use
• 1/2 cup chopped strawberries
• 1/2 cup fresh blueberries
• 1/4 cup pineapple
• 1/2 banana
• 1/4 cup unsweetened shredded coconut

To Make:

1. Line 13x9 inch pan with parchment paper, set aside
2. Place 3/4 cup yogurt, 1 scoop shakeology (vanilla or strawberry), 1 1/2 tsp honey and strawberries in blender; cover, blend until smooth.  I used my bullet for this to make it really quick.  Drizzle over bottom of pan
3. Place 3/4 cup yogurt, 1 scoop vanilla shakeology, 1 1/2 tsp honey and blueberries in blender; cover, blend until smooth.  Drizzle over top of strawberry mixture in the pan
4. Place 3/4 cup yogurt, 1 scoop vanilla shakeology, 1 1/2 tsp honey, pineapple and 1/2 banana in blender; cover, blend until smooth.  Drizzle over top of strawberry and blueberry mixture in the pan
5. Gently cut through yogurt mixtures with a knife in a circular motion to create marbling.
6. Sprinkle top with coconut. 
7. Cover with plastic wrap and freeze for 2 hours or until firm
8. Cut (or break) into bite-sized pieces; serve immediately or freeze until ready and enjoy. 

Open "Stuffed Peppers"

Open Stuffed Peppers

This was a meal that even our kids enjoyed.  Instead of the traditional ground turkey or ground beef in the peppers, I used chicken.  I also switched up the rice and used quinoa just to make this a little bit different then the Stuffed Peppers we usually have.  This is also prepared with open peppers lining the bottom of the pan and then the stuffing spread out all over the pan.  One of my children doesn't like cooked peppers, so by doing this they were able to scoop out the stuffing for their plate and add extra cheese.  


You will need:

• 4 Medium red (or yellow, green, or orange) bell peppers, cut in half lengthwise and seeds removed.
• 2 tsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, finely chopped
• 1 1/2 lb raw chicken breast, boneless, skinless, chopped into 3/4 inch pieces
• 1 tsp ground chili powder
• 1 tsp ground cumin
• 1/4 tsp sea salt
• 1/4 tsp ground black pepper
• 1 cup tomato sauce
• 2 cups cooked quinoa
• 1 cup canned black beans, drained and rinsed
• 1 cup frozen corn kernels
• 1 tbsp. fresh lime juice
• 1 cup shredded jack cheese (or marble)

How to Make:

1. Preheat oven to 375
2. Spread out bell pepper halves all over bottom of the pan, skin side down, set aside
3. Heat oil in large nonstick skillet over medium heat
4. Add onion; cook, stirring frequently, for 4-5 minutes, or until onion is translucent
5. Add garlic; cook stirring frequently, for 1 minute
6. Add chicken, chili powder, cumin, salt, pepper; cook, stirring frequently, for 5 minutes or until chicken is no longer pink. 
7. Add Grandma's tomato sauce, quinoa, beans, corn and lime juice. Reduce heat to medium-low; cook, stirring occasionally, for 3-5 minutes or until heated through.
8. Add the stuffing mixture on top of open bell peppers; cover lightly with foil.
9. Back for 35 minutes, or until peppers are tender; remove foil.
10. Top each pepper evenly with cheese.  Bake for 3 minutes, until cheese is melted.

If you are following the 21 Day Fix - this recipe would count for 1 Green, 1 Yellow, 1 Blue, 1 Red

Go ahead and share if you know someone that would enjoy this or if you would like to save for later when you're meal planning for next week.  Follow my Facebook page for more recipes and weight loss tips and inspiration

Healthy Avocado Brownies

 

**** HEALTHY AVOCADO BROWNIES ****

A friend shared with me how to make cleaned-up BROWNIES!!

I made them with my kids a couple nights ago and they were delicious! 

It hits the spot if you need a Friday night treat or something over the weekend and don't want to reverse all your hard work you put in this past week.

You will need:

• 1 large avocado
• 1/2 cup unsweetened apple sauce
• 1/2 cup maple syrup
• 1 tsp vanilla extract
• 3 large eggs
• 1/2 cups coconut flour
• 1/2 cup unsweetened cocoa powder
• 1/4 tsp sea salt
• 1 tsp baking soda

 How to make:

1. Preheat oven to 350 degrees F
2. In a blender or food processor, combine avocado, applesauce, maple syrup and vanilla
3. Whisk in eggs.
4. Add in coconut flour, cocoa powder, sea salt and baking soda and still until well-combined.
5. Grease an 8x8 baking dish with coconut oil and add batter.
6. Place in oven to bake for about 25 minutes
7. Allow to cool for 20 minute before cutting into 16 brownies

You can keep them on the counter in an airtight container at room-temperature for up to 2 days or for a longer shelf-life store in fridge or freezer.

 

 

Shhhhhh maybe try not telling your kids they are "healthy" and see if them like em'

Share this recipe with someone who loves chocolate!

 

For more health tips, fitness motivation and inspiration, please follow me at www.facebook.com/jennweberfitness

 

Thank you so much for following and sharing <3

Chickpea & Squash Salad

 

Chickpea & Squash Salad

You will need:

• 1 Butternut squash
• 1 tsp paprika
• 1 tsp dried mixed herbs
• salt
• olive oil
• canned chickpeas
• 1/2 tsp chili powder
• handful of arugula or spinach leaves
• 1 tbsp. olive oil
• 1/2 tbsp. apple cider vinegar
• 1 tsp honey

To Make:

1. Preheat the oven to 425*
2. Peel a squash and cut into small bite sized pieces.  Place on a baking sheet with paprika, mixed herbs, and a little salt and olive oil.  Bake for 30 minutes, until tender.
3. Place the chickpeas on a separate baking sheet with the chili powder, toss well to coat and bake for 20 minutes, until they're firm but not too crunchy.
4. Mix all the dressing ingredients together, season with a bit of salt and lots of pepper.
5. Once the chickpeas and squash have cooked and cooled, mix them with the arugula or spinach leaves, then pour on the dressing and toss everything together. 

Really delicious and filling salad!!

The Abundant Food List

This year, instead of focusing on what I'm taking out of my diet, I'm going to be focusing on what I get to put into it.  I want to try new foods and new recipes each week. 

I have been reading this book called "You Are What You Eat" and it talks about which foods help to keep you slender, fit, lean and healthy -- Perfect I thought, that's exactly what I want.  To be fit, lean and healthy.

Here is what author Dr. Gillian McKeith said about her list of abundant foods.

"This list outlines the top 100 foods to eat in your everyday life.  If you truly start to eat all of these different foods on a regular basis, I can assure you that you will be doing a grand service to your body, mood and general overall health. When you adopt my diet of abundance, you will feel stronger, sexier, more energized and happier"

So this year, I'm going to try and focus on getting these foods of abundance into my body so I can feel my best, I know this won't be perfect and I will have those nights where we go out to eat and the foods may not be on this list, but it's about balance.  As long as the majority of what I eat come from these sources.   

I'm going to try new recipes that have these foods in them for breakfast, lunch, dinner and my snacks.
I'll be honest, some of these foods I didn't even know what they were.  Or how to cook them.

I will definitely be sharing the recipes that were family friendly so you can share them with your family too.

Want to know what foods to focus on ?   I will be honest, a lot of these I didn't even know how to pronounce or what they were, but I'm curious to try them out and find some meal ideas to incorporate them in it.

Here they are:

Leafy Green Vegetables

• Beet Greens
• Chicory
• Collards
• Dandelion greens
• Endive
• Escarole
• Iceberg lettuce
• Kale
• Loose-leaf lettuce
• Mache
• Mustard greens
• Turnip greens
• Parsley
• Rocket romaine
• Sorrel
• Spinach
• Swiss chard
• Watercress

Raw Nuts

• Almonds
• Brazil Nuts
• Cashews (in moderation)
• Filberts
• Hazelnuts
• Chestnuts
• Pecans
• Pine Nuts
• Pistachios
• Walnuts

Seeds

• Chia
• Flax
• Pumpkin
• Sesame
• Sunflower

Vegetables

• Artichoke
• Asparagus
• Avocado
• Beets
• Broccoli
• Brussels spouts
• Bok Choy
• Chinese Cabbage
• Carrots
• Cauliflower
• Celeriac
• Celery
• Daikon
• Eggplant
• Green Peas
• Kohlrabi
• Okra
• Onions
• Parsley
• Parsnip
• Pepper
• Potato
• Radish
• Squash
• Tomato
• Turnip
• Watercress
• Yam
• Zucchini

Flours

• Amaranth
• Durum wheat
• Graham
• Oat
• Potato
• Soy
• Sunflower seed
• Tapioca

Grains

• Amaranth
• Barley
• Basmati Rice
• Brown Rice
• Buckwheat
• Bulgur wheat
• Corn
• Kamut
• Millet
• Oats
• Quinoa
• Rye
• Spelt

Beans

• Aduki
• Anaszi
• Black turtle
• Fava
• Garbanzo
• Great Northern
• Lentils
• Lima
• Navy
• Pinto
• Soybeans

Fresh Herbs (for seasoning)

• Basil
• Bay
• Cardamom
• Chervil
• Cinnamon
• Cloves
• Coriander
• Cumin
• Dill
• Fennel
• Fenugreek
• Ginger
• Marjoram
• Mint
• Oregano
• Rosemary
• Saffron
• Tarragon
• Thyme
• Umeboshi plums

Herbal Teas

• Camomile
• Dandelion
• Fennel
• Ginger
• Ginseng
• Hawthorn
• Horsetail
• Lemon Balm
• Licorice
• Melissa
• Nettle
• Pau d'arco
• Peppermint
• Red clover
• Red raspberry
• Rose hips
• Slippery elm
• Spearmint
• Valerian root

Fruit

• Cranberries
• Currants
• Dates
• Gooseberries
• Grapefruit
• Kumquat
• Lemons
• Limes
• Loganberries
• Oranges
• Passion Fruit
• Pineapples
• Pomegranates
• Strawberries
• Tangelos
• Tangerines
• Apples
• Apricots
• Blackberries
• Blueberries
• Cherries
• Grapes
• Guavas
• Huckleberries
• Kiwi fruits
• Loquats
• Lychees
• Mangos
• Mulberries
• Nectarines
• Papayas
• Peaches
• Pears
• Cactus Fruit
• All dried fruits
• Bananas
• Dates
• Figs
• Melons - banana, cantaloupe, honeydew, watermelon

Tofu

Tempeh

Fish

That's the list of Abundant foods from the book "You Are What You Eat" by Dr Gillian McKeith. 

Where there some you didn't know of like me ? 
How many would you say you eat in a day or week? 
Would you be willing and open to trying something new once a week to see if you like it?