4th of July Accountability Check and TIPS

There is nothing like starting of your 4th of July with a great sweat inducing workout and a Chocolate Shakeology Milkshake!  I'm absolutely soaking this one up!  I was up at 8 am this morning to squeeze in my workout before my family wakes up! Dripping sweat by the end of the workout but loving it!  After my workout I felt that I earned that big 4th of July Shakeology Milkshake and then start my day.

Today is a holiday and of course there will be snacks, cake, cookies, hot dogs and hamburgers.  Your typical barbeque foods.  So I always like to plan out my strategy ahead of time.  Since I felt the need to indulge in some desserts earlier this week I have chosen to keep today clean.  So I am having grilled chicken and some veggies to munch on for the rest of the day.  1 glass of water for every alcoholic drink that I consume and I usually choose drinks that are lower in calories.  I typically stay away from pre-mixed margarita's or beer.  Margarita mix has the dreaded high fructose corn syrup that is the WORST for your body!

Your best drink options are:

Soda water/vodka (boring but add a squeeze of lemon, lime or oranges to the mix and give it some flavor) 

Rum & Diet Coke
Serving size: 6 oz..Calories: 65
Ingredients: 1 oz.. rum, 5 oz.. Diet Coke 
This may seem too good to be true, and to some degree, it is. Even the stingiest bartender will probably give you more than one fluid oz.. of alcohol, since just one shot is 1.5 oz... But if you feel like taking it easy and enjoying the springtime weather without going in too hard, this mix should work for you.  As much as I DO NOT endorse diet soda's this is a better option than most!  

Anheuser Busch, Natural Light
Serving size: 12 oz..
Calories: 95 
We bet you had no idea that all the time you spent practicing your Beirut technique, you were actually being health-conscious—good for you! One 12 oz.. serving of Natty Light contains just 95 calories, while the same serving of Bud Light contains 112 calories. The difference is pretty negligible so feel free to go for whichever beer you like more.   

Gin & Diet Tonic
Serving size: 7.5 oz..
Calories: 115 calories
Ingredients: 1.5 oz.. gin, 6 oz.. Diet Tonic 
Like any beverage containing extra sugars, this simple and straightforward drink can be brought down a notch by picking a diet option, rather than the standard one. Gin and tonics have a slightly bitter taste, but it’s nothing a wedge of lime can’t cure.

Cosmopolitan
Serving size: 3 oz..
Calories: 150
Ingredients: 1.5 oz.. vodka, ½ oz.. triple sec, ½ oz.. lime juice, ½ oz.. cranberry juice
Cosmos are excellent low-calorie cocktail options. While they vary in size and alcohol content (a 4 oz.. Cosmo might go up to 200 calories, while another with 5 fluid oz.. could go up to 320), these drinks generally stay in the range of drinks that aren’t too bad for you. (And might even make you look pretty classy.)

Mojito
Serving size: 6 oz..
Content: 160 calories
Ingredients: 2.5 oz.. light rum, club soda, 1 tsp. limejuice, 2 tsp. sugar, fresh mint sprigs

 

Also for a special 4th of July treat I found some amazing recipes that are clean and full of flavor for you to try!  You have to check it out!!!

 

Tequilla Spiked Marinade

Pair this marinade with anything from steak to fish to chicken to veggies. It's incredibly versatile and full of fresh summer flavor. We used our marinade on a couple of skirt steaks we bought for $10 - it fed 4 comfortably. The rest of the ingredients ran us $8 as we had olive oil, salt and pepper on hand!

Ingredients

1 cup of chopped cilantro
1/4 cup white tequila
2 tablespoons lemon juice
3 cloves garlic, chopped
2 - 4 tablespoons olive oil
Salt and pepper to taste

 

Directions
Combine all your ingredients together in a large bowl. Add in your meat and cover. Marinate for at least 4 hours, up to overnight.

Clean Eating Corn Salad
(Makes 14 servings)  Salad Ingredients
2 lbs. sweet corn
1 red bell pepper
1 package cherry or other small tomatoes
1/2 red onion
1 package edamame beans (shelled)
1 package tofu

Dressing Ingredients
4 tsp. ground black pepper
1 tsp. salt
4 tsp. garlic powder
4 Tbsp. olive oil
1/2 cup balsamic vinegar
1 small bunch fresh basil (about 1-2 cups depending on your tastes)
Directions



Step 1 – Start your corn on the stove, and gather all your ingredients.
Step 2 – Chop everything except the edamame beans and tomatoes (and corn, obviously) into bite size pieces. The smaller you chop the pieces, the better texture your salad will have.
Step 4 – When the corn is done cooking, add that and all the veggies (do not add the basil) to a large mixing bowl. Toss well.



Step 5 – Make your dressing by adding all dressing ingredients to a bowl and mixing well.
It’s best to add the dressing once you have served the salad. If you add the dressing to the entire salad, the leftovers won’t keep as long in the fridge. That said, eat up. Corn can sour quickly in the fridge.
If you are a meat eater, add some baked chicken to this salad for protein.
Eat and Enjoy!

Nutritional Content
1 serving = 1 cup
Calories: 146
Total Fat: 6 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 0 gm
Sodium: 177 mg
Carbohydrates: 20 gm
Dietary fiber: 3 gm
Sugars: 6 gm
Protein: 6 gm
Estimated Glycemic Load: 8
Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.

 (from the gracious pantry site)

 

So I hope you all have a festive 4th of July and keep it clean and lean!!!  

 

Remember that your entire efforts can be lost in one day of poor choices!  It's your life so you choose your destiny!

 

 

Renee Smith

Independent Diamond BeachBody Coach

Healthy Tilapia Recipe and Why Fish is So Important to Our Diet!

 

I have some fresh fat burning tilapia that I picked up at the store today and I'm feeling like I need something quick and easy!  Fish is a great source of lean protein and is has so many wonderful health benefits.

Tilapia has a mild flavor that holds seasoning quite well, making it perfect for dieters who claim to loathe fish. What’s even better is that the 2 best cooking methods for tilapia also happen to be two of the healthiest: grilling & baking.

Let’s start with why tilapia is rock star among fat burning foods—protein. One serving of tilapia (4 ounces) has 29.5 grams of protein, which is more than 50% of your daily value of protein, meaning your body will be burning fat like crazy trying to process the protein!

Tilapia nutrition facts include large amounts of essential nutrients necessary for basic human functions, such as vitamin B12. The amount of B12 in tilapia makes up more than 30% of your recommended daily value! Niacin is yet another nutrient in tilapia, giving you nearly 30% of the niacin your body requires each day.

Selenium is one mineral that really gives tilapia a health boost, making up nearly 80% of your daily value in just one serving!

With no carbs, no sugar and very little fat you can eat tilapia to burn fat without feeling guilty.  Now that's my kind of food!!!

One of the most notable health benefits of tilapia is its low calorie count, which is ideal for anyone looking to shed a few pounds. With just 145 calories per serving, you can pair tilapia with a wide range of vegetables for a truly low-calorie and fat burning meal.
Tilapia is also a great source of omega-3 fatty acids, which can help you maintain a healthy blood pressure and keep heart disease at bay. This is important because many of us with too much fat on our bodies are highly susceptible to these illnesses.

In addition to being loaded with protein, tilapia has plenty of potassium to help prevent post-workout muscle cramps. Other nutrients tilapia contains in abundance includes vitamin B12, which helps keep you mentally alert; niacin, which is necessary to keep your body functioning at an optimal level, and selenium a nutrient known to decrease your risk against cancer and heart disease.

So in addition to being quite low in calories, the health benefits of tilapia include fat burning, improved heart health and good cholesterol (HDL), and a decreased risk of weight-related illnesses.

So now for a great recipe to cook up some Tilapia of your own!!!

Ingredients

• 1/4 cup / 60 ml best-quality olive oil
• 3 cloves garlic, minced or pressed
• 1 tsp / 5 ml paprika
• 1 tsp / 5 ml ginger
• 1 tsp / 5 ml fresh ground black pepper
• 1 tsp / 5 ml dried mustard
• 1 tsp / 5 ml oregano
• 1 tsp / 5 ml chili powder
• 1 pinch cayenne pepper
• 4 tilapia filets, thawed

Preparation

1. Preheat your oven to 400ºF/ 205ºC. Line your baking sheet with parchment paper.
2. In a medium sized bowl combine olive oil, garlic and seasonings.
3. Dip each filet into the seasoning and place it on the baking sheet.
4. Pour any remaining seasoning over the filets on the sheet and place the baking sheet in the oven.
5. Bake for 10 minutes.

I serve my fish with a side of steam asparagus, green beans or broccoli!  Sweet potato's are another great addition to the mix!  Enjoy!!

Nutritional Value for One Filet

Calories: 183.25
Calories from Fat: 78.5
Total Fat: 9 g
Saturated Fat: 1.7 g
Total Carbs: 2.6 g
Fiber: 1 g
Protein: 23 g
Sodium: 153 mg
Cholesterol: 57 mg Sugar: 0.2 g

 

Renee Smith

Independent Diamond BeachBody Coach

I Will Never Be Good Enough So I Migh As Well Give Up!!

Sound familiar?

This is one of those lines of thought that I think so many people have when trying to lose weight or change eating and exercise habits.

No matter what I do, it's never good enough.

The first question to ask yourself is "Good enough for whom?"  Who are you trying to please?  Who gets the ultimate say on whether or not you are good enough?

If your answer is "them, the world, the universe" then you are right.  There is nothing you can do that will ever please everyone.  There, that burden is lifted from your shoulders!  You will never please them all.  But don't give up on your dreams, just give up on trying to please everyone else and focus on you.  It's incredibly freeing.  Try it.

The only person you really have to be good enough for is yourself.  So if your standards you have set for yourself are impossible to meet because you require perfection of yourself at all times, the only reasonable solution is to lower your standards.  Stop expecting to be perfect, stop thinking you already know everything, and open your mind to learning and moving forward through an ever changing process.

I remember one particular moment when I was laying in bed after a long day of working out, taking care of my kids and doing my wifely duties that I just broke down into tears.  I just thought to myself, my body is never going to change!  I am never going to get that BODY that I so desperately want.  My husband just looked at me like I was crazy and said, "I don't care about your body or what you look like, I love you no matter what!"  But as amazing as that compliment was I just didn't believe him!  How could anyone love me when I looked this way!  Especially when I remember how awesome my body was when we first started dating and got married.  I just had to keep pushing, I just had to do more!  I was in the zone!!!  Even though I had my doubts I just wasn't giving up.

There were definitely times that I thought to myself, "No matter what I do it will never be good enough so I may as well give up."

Because in my mind I was trying!  I was eating clean and I was exercising!  I was doing the same things I had been doing for months.  Yet it wasn't working anymore the same way it had been.

 

Ah, silly me.  If only I had known then what I know now I would have known that I answered my own question.

 

Obviously, I did not give up.  I had the temper tantrum, cried, and the next day I adjusted my calorie intake and got in the zone and really hammered out my workouts and I eventually met all of my goals, so we see that clearly it was good enough after all.

 

I learned a few important lessons.  First, doing what you've been doing doesn't work forever because your body adapts.  I had become fitter so I needed to push myself harder.  I had become thinner so I needed to adjust my caloric intake.  Doing what you've always done really isn't good enough.  You have to accept that you much continually evolve to keep making progress.

I also learned to listen to my husband about things like this because he really was very rational about the whole thing in ways it took me many months to master.  There is a lot of emotion tied up in excess weight and I think that emotion comes out when you lose it.

Either that or eating less calories than you burn causes temper tantrums.

 

Good enough is not perfect.  In fact, there's no such thing as perfect.  There's only a little better than before.

So its dedication and hard work and not giving up that brings you the results!

----------- >>>WANT SUPPORT, MOTIVATION AND ACCOUNTABILITY TO KICK YOUR BUTT IN GEAR?<------- Take my next Beachbody Challenge, 12 week program to transform your mind, diet and body forever!!

 

 

Renee Smith

Independent Diamond BeachBody Coach

Shakeology Cleanse - 5 lbs in 3 days!

Alyssa is a challenger in my Challenge group.  She is almost 60 days into Chalean Extreme and is having amazing results.  Alyssa works full time, just began her own Beachbody Business and is committed to getting into the best shape of her life.  In any weight loss journey there are times when you feel like you have hit a wall and need to spice things up!  That means either you need to change your diet, increase your exercise or decrease calorie intake.  So another healthy option is to do the 3 day Shakeology Cleanse.  Alyssa along with a few other challengers embarked on this journey and here is her story!

"This was my first time doing any sort of cleanse so I can tell you I was really nervous at first, because I was on a limit of what I could eat. Day 1 was hard, by 9am I was craving my mid-morning snack because that is when I am used to eating it, but on the cleanse you are allowed 2 pieces of fruit a day so I  grabbed my piece of fruit. I was also starting to feel lightheaded and sick to my stomach, but I was determined to finish this cleanse and told myself I could do it. I got a huge water bottle and probably filled it about 6 times through out my day. By 5pm I was starving I had no idea what to do, and it is partly because I worked out after work and I wouldn't suggest doing that again!  If you are going to workout then choose something low impact such as Yoga, walking or Tai Cheng.
Since Day 1 was a little rough I took it easier on the second day.  I knew what to expect so it was a breeze to get through, but I was feeling a little exhausted and that is because of the low calorie intake, but I just pushed right through it.  The Shakeology cleanse is a calorie restricted cleanse.  So you are still eating it is just restricted to a low number of calories which can lead to low energy.

On day 3 I was absolutely exhausted and I felt like the day was never going to end. Time was moving so slow and no matter how much water I drank I could not stay full. I thought I was going to be stuck on Day 3 forever. Overall, Day 1 and 3 were the hardest, but I had the mindset I was determined to do this and stick with it and I knew this was going to benefit me and make me feel better after completed. I lost a total of 5lbs in 3 days!! Never thought I would have come close to losing that much weight in 3 days.  Afterwards I felt a great sense of accomplishment and I felt great about my body. Next time I do the cleanse I know what to expect.  I know what kind of mind frame you have to have, but I would drink way more water than ever, get lots and lots of rest, and certainty take it easy on the intense workouts for those three days."- Alyssa

 

 

Another alternative is the 3-Day Refresh. 

THE HEALTHIER ALTERNATIVE
TO LIQUID FASTS

If you've ever done a juice fast or an all-liquid cleanse that's high in sugars and low in protein, you may have found that you felt weak and sluggish. And any weight loss came right back. That's because liquid fasts can tax your organs, and crater your metabolism.

The 3-Day Refresh is scientifically designed to do just the opposite. It detoxifies and cleanses, while supporting your metabolism with easy-to-prepare, nutritious whole food to help your vital organs reenergize. That's why you feel so good when you do the Refresh, and still lose weight at the same time! Your body functions more efficiently, and it helps burn fat.

Instead of leaving you depleted from fasting, after 3 days you feel energized, lighter, REFRESHED!

 

WANT SUPPORT, MOTIVATION AND ACCOUNTABILITY TO KICK YOUR BUTT IN GEAR?

Renee Smith

Independent Diamond BeachBody Coach

Memorial Day Party Recipes

The holiday weekend is upon us and I know that many of my customers are FREAKIN out to say the least about how they are going to stay on track this weekend.  So I decided that this would be a perfect time to give you some great picnic recipes that would compliment any backyard BBQ.  First I have some great tips to help you stay on track.

My #1 Motto is BE PROACTIVE NOT REACTIVE in your planning.
So what that means is sit down each week and plan out your meals.  I literally get a word document and write down each meal, while having a piece of paper and pen beside me to mark down all of the grocery items that I will need to get.  Then, I do my shopping.  I am set up for success with a plan in place and there is no standing in front of the fridge wondering what's for dinner.  Then, I am not in a position to say, I have nothing for dinner let's go out to eat!
 

Then, on that calendar I always look at what events or obligations I have for the week.  I always ask myself, how is that going to affect my meal plan, exercise and ultimate goal!  Then, I decide what meal that I am going to allow myself to splurge and eat what I want.  Once I figure that out, I have a goal in mind and the rest of the week I am spot on so that I can enjoy that day without feeling guilty!  So if that meal is this weekend then by all means have a great time!  But if you are like me and have already been out for dinner this week then this weekend is time to stay on track!  I don't feel guilty and I certainly don't feel like I am missing out on life.  I have allowed myself the chance to enjoy life and I also know how good it feels when I feed my body good food!  So no guilt because when I look in the mirror and feel confident that is so much more to me than feeling bloated and gross because I overindulged on dessert!

Tips for going to events:
1.  If I am going to a party and I don't know what foods will be served I will have my Shakeology or a small meal before going to the party.  That way when I walk in the door I am not ravenous and eat everything in sight.

2.  I make the focus on my get together's on socializing and not the food.  So I get a glass of water and talk to old friends, family and just keep busy.  I offer to set up, get the kids meals prepared and then do the dishes afterwards.  Just the act of keeping my mind busy helps me to not munch.

3.  Avoid standing over the food table to talk.  So take yourself away from the food area.  When you sit around a table and talk with appetizers and munchies in the middle you are more likely to mindlessly eat.  Instead, take your discussions outside or to a couch away from the food!

4.  If you decide to have a drink or two my rule of thumb is that for every drink you have drink one full glass of water.  It keeps you hydrated and full!

5.  If this is your scheduled indulgence meal then DON'T feel guilty about it!  You have earned it!  But I do recommend that you are mindful of your portion sizes.  So indulging doesn't mean you eat 2 pieces of cake, fried chicken, potato salad, a couple of margaritas and appetizers!  It means that you follow the guidelines for portion control and choose the things that you want to splurge the most on!  Then, go from there.  Remember to eat slowly and when you are 80% full STOP!  Don't stuff yourself!

6.  Get up and do your workout that day!  If you know that you are going to have a busy weekend then make sure you get in your workout!  Get up early and squeeze in a quick HIIT workout before your busy day starts.  When you workout you are more likely to make better decisions throughout the day!

Now that I have given you some of my tips I want to also share with you some of my recipes that I will be taking to BBQ's this weekend!  I always offer to bring a clean appetizer or side dish, that way if nothing else is what I call healthy then at least I had my shake and I can eat my own food I brought!

White bean burgers

Great Northern White Bean Burgers
Ingredients:

• 1 yellow onion, roughly chopped
• 1 clove garlic, smashed
• 1 cup loosely packed parsley
• 1 cup loosely packed basil
• 1 tbsp dijon mustard
• 1 egg white
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp chili powder
• 1/2 tsp celery seed
• 1/2 tbsp sea salt
• 1/2 tsp freshly ground black pepper
• 1 14/5 oz can great Northern White beans, drained and rinsed
• 1 cup cooked brown rice
• 1/2 c oat bran
• 2 tbsp flaxseed meal
• 1 cup whole grain breadcrumbs ( I just put 2 slices of Ezekiel break in the food processor and viola my own bread crumbs)
• 6 whole grain hamburger buns (optional) I just served mine on a bed of lettuce

Preparation:

• Add onion, garlic, parsley and basil to a food processor and pulse to combine.  Add mustard, egg white, garlic powder, onion powder, chili powder, celery seed, salt and pepper, and pulse until finely chopped.  Add white beans and pulse until combined, but still chunky.
• Transfer mixture to a bowl and add brown rice, oat bran, flaxseed meal and breadcrumbs.  If mixture is too moist and doesn't easily hold the shape of a patty, add more breadcrumbs until desired consistency is achieved.  Shape mixture into six patties, each four inches in diameter.
• You can either grill the burgers or heat a nonstick skillet over medium low heat and coat with cooking spray.  Cook patties three to five minutes on each side until browned.  For a crispier burger, cook an additional 5 minutes in a preheated oven 400 degrees.
• Serve with whole grain buns or on a bed of lettuce with tomato, red onion and mustard.  I put a slice of red onion, avocado, tomato, and salsa on top of my burger and served with some  home made sweet potato fries.  Even my kids ate their burgers! 

Sweet Potato Fries
Seriously this couldn't be an easier side dish to make!  I literally took some sweet potatoes and sliced them down like steak fries.  Then I put them in a Ziploc bag with some olive oil and taco seasoning.  Shake the bag until well coated and then pour onto a baking sheet.  Place fries in the oven on 400 degrees until crispy and tender in the middle.


7 Citrus Salad
This recipe is perfect for any outdoor BBQ.  It's light refreshing and CLEAN!
Literally you just cut up a bunch of citrus fruit and throw it in a bowel.What I use is:
Oranges
Mandarin Oranges with juice drained
Grapefruit
Blood Orange
Kumquat, peeled, washed, remove seeds, cut in half lengthwise
Ugli Fruit
2 tbsp fresh mint, chopped.

Toss all fruit together in a bowl and refrigerate until ready to serve!

Guacamole dip
My favorite appetizer and it's perfect served with Food Should Taste Good Tortilla Chips.

• 3 ripe avocados
• Juice of 1/2 fresh lime
• 1 tbsp chopped cilantro
• 1/2 red or purple onion, minced well
• 1 clove garlic, passed through a garlic press
• Sea salt and fresh black pepper.

Prep:
Cut avocados in half.  Discard pits and scoop flesh medium bowl.  Add remaining ingredients to bowl and mix until just combined.  Don't over mix!  
 

Have a safe and happy holiday weekend!

Renee Smith

Independent Diamond BeachBody Coach

Freedom from Emotional Eating

Food and Emotions should NOT BE ALLOWED to be in the same room at the same time!!!  Seriously, can I get you to raise your hand if you consider yourself an emotional eater?  Right now I can guess that 99% of you are putting up a hand!  But I am here to tell you that you can control that!  It is just another excuse in the laundry list of reasons why you cannot lose weight.  You need food for fuel, for nourishment, and as the raw material for building your muscles, tissues and cells.  Not for any other reason!!  It's not to comfort you after the kids drove you nuts all day long, after a bad meeting with your boss or a sitting in traffic!  It's not for easing the pain of a break up or after a fight with your husband!  It's all about fueling your body so that it can work as a well oiled machine!  You would put more gas in your gas tank if the gauge said it was full!  So why would you do the same to your body!

Do you associate food with love, warmth, caring, nurturing and family, at least on an unconscious level at some point?  Denying yourself completely of the positive feelings and social benefits that food can provide is counterproductive in the long term.  So my guess is that you want to be lean and happy, not lean and miserable!!!  So you are not going to completely give up all of your favorite foods or become a social outcast but you need to demand just enough compliance in order to get the results that you want, RIGHT?!?!?

Using food for nonphysical reasons only becomes a problem when you do it as a way to cope with stress or negative emotions.  Here are 3 primary reasons why you emotionally eat:
1.  You eat mindlessly and impulsively, without thinking first.  For example, someone once posted in my challenge groups at Easter that the peep just flew in their mouth before they could even realize what they were doing.  She called it the attack of the peeps!  Once she realized what happened she immediately threw them in the garbage!

2.  You eat for reasons other than your physiological needs.  You eat because you are at a party and it's right there where you are socializing.  You eat because you are watching a movie and everyone eats popcorn while watching a movie.  You eat birthday cake because that's just what you do at a birthday party.

3.  You hold beliefs about food that don't advance you towards your goals.  You don't believe that sugar is addictive or that cutting sugar out of your diet is going to help you lose weight.  You don't believe that hunger can be mistaken for thirst or that eating 5-6 small meals a day is going to help you lose weight.

So the first steps to combating this issue is becoming aware of when and why you eat!!!

I want you to read through this list of reasons why people eat other than hunger and put a check mark by the ones that apply to you.
1.  To alleviate boredom
2.  To socialize
3.  To recapture a feeling or memory
4.  To celebrate a special occasion
5.  To fill a void or missing need
6.  To feel good
7.  To feel safe
8.  To feel comforted
9.  As a reward
10.  Out of habit or ritual (for example, bedtime snacking and eating in front of the TV).

The first 2 things you need to do is (1) Identify the right reasons to eat- for fuel, nutrition, health and building muscle (2) find alternative ways for you to get the good feelings you are after.

So first I want you to write down 3 things that you do in the list above and then I want you to write a positive affirmation on the other side to counteract the negative.
For example:

1.  I have to eat something sweet after my dinner---------> I only want something sweet because that is how I always grew up.  Having dessert after dinner.  I can satisfy that with a bowl of fresh fruit.

2.  I deserve to have a piece of chocolate cake because I am celebrating my new job---------> Just because I got a new job it doesn't mean that I should throw my hard work at the gym out the window.  Instead I am going to buy myself a new outfit for my new job!  That way I still get a reward and I feel great about my body.

3.  I always have popcorn at the movies------------> I have worked so hard all week long is this bag of popcorn going to make me enjoy the movie any more or less?  I am here for entertainment not for mindless eating.

So every time you start to feel yourself saying, I deserve this!  Stop yourself and really question if it is worth it!  You are working so hard not to get the results that you DESERVE and TRULY want!  Think about whether or not that cake, popcorn or beer is going to be the long term solution.  Or is it just a band-aid to your bad day!  I want you to list things that you can do instead of eating.  It's all about changing the way you think!  Making a lifestyle change is not about a fad diet or starving yourself.  It's about re thinking the way you live and think about food!  It's when you can make changes deep down to the core of your being that you can live like this forever!

It starts with AWARENESS!!!!

How to tell the difference between Physical and Emotional Hunger
Physical hunger builds up gradually, starting with a tiny grumble in the stomach, growing to full blown hunger pangs. 

Emotional hunger develops suddenly.

With physical hunger you can wait to have it.  Emotional hunger seems to demand immediate satisfaction.

Physical hunger usually appears about 3 hours after the last meal or snack.  Emotional hunger can happen at any time.

Physical hunger is usually a general desire for food.  Emotional hunger is usually a desire for a specific food.

After eating for physical hunger, the hunger goes away.  After emotional eating the hunger persists.

After eating for physical hunger, you get a sense of satisfaction.  After eating for emotional reasons, you feel guilty!

Tips:
 
How to determine physical versus emotional hunger.  If you are hungry then drink a big glass of water.  Quite often hunger is disguised as thirst.  Wait 20 minutes and if you are still hungry then ask yourself.  "Has it been 2 1/2 to 3 hrs since I ate last?"  If it has then go ahead and have a small meal.  If it hasn't been that long reach for some fresh veggies!
Try keeping your mind busy, go outside, play with the kids, take a walk, read a book or call a friend!  Keep you mind out of the kitchen and on other more important tasks!
When you do eat, eat slowly and take your time.  You want to eat until you are 80% full.  How are you going to know when that is if you gobble it down before you stomach even realizes that food is coming its way!

We make as many as 200 decisions about food every day, ranging from what to have for breakfast, to whether to eat every time you pass a candy dish.  If you make the decisions about food emotionally, the impact on your weight and health can be destructive over time. 
 

Make the choice today to end emotional eating!  Join a group for support like mine and together we can work through emotional eating, what to eat and how much food to eat!  You are not alone in this battle and it doesn't matter how little or much weight you have to lose it can be done!!!

What do you choose?  Are you going to live your life in guilt over everything you eat or are you going to feel confident in your decisions about food and ultimately the way you look in the mirror?

Renee Smith

Independent Diamond BeachBody Coach

Belly Fat Blasting Smoothie

I just absolutely devoured my afternoon snack!  I was sitting here reading the Oxygen Magazine looking for some new clean recipes for my newest meal plan and I came across this divine sounding shake!  I had all the ingredients so I whipped it up!

Mango CRUSH!
1 large mango or 1 cup of frozen mango chunks
1/2 cup low fat vanilla yogurt
1 scoop whey protein powder
2 oz water
1 cup ice
Blend until smooth

Nutrients per serving:  Calories:  332, Total Fats 4g, Carbs 50 g, Fiber 4g, Sugars 46g, Protein 27g.

Soooo after I sat down and started drinking it I took a look at the nutrition information and then just about fell off my chair!  I couldn't believe how many calories, and then I read the carbs holy cow 50!  Then, the sugar 46!!!!!!  Seriously and this was in the Oxygen magazine!  So I read on and here is what it said!  To keep your stomach svelte with this fat torching power of protein, dairy and fiber.  Ok that's not so bad RIGHT!!!  Basically mangoes are rich in fiber.  Research shows that eating 25 g of fiber per day can help reduce dangerous, deep abdominal fat.  So this is part of my daily intake of fiber along with the flaxseed I had in my oatmeal and the bean salad for lunch!  Perfect I am on the right track!  Next, low fat dairy is loaded with calcium, a natural fat burner.  Studies suggest the more calcium you have in your fat cells, the more fat those cells will burn.  This shake provides 200 milligrams of calcium, thats 20% of your daily needs.  Lastly, whey protein is a by product of dairy.  An interesting study shows that protein and dairy work best together in fighting fat, especially belly fat!  DOUBLE BONUS!  So while I was beating myself up over the calories, sugar and carbs I am doing something amazing for my body.  I am improving intenstinal health plus I am giving my body the sweet treat it craves and it's nutrient dense, will keep me fuller longer, without the guilt!  That's my kinda treat!!!

If you are really really being strict with your diet then go for 1/2 mango, plain greek yogurt to cut back!!!

 

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Have a great day!!!

 

 

Renee Smith

Independent Diamond BeachBody Coach