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!!!

 

Would you like more tips and nutritional support?  Join my team!!

Have a great day!!!

 

 

Renee Smith

Independent Diamond BeachBody Coach

Cinco De Mayo - Stay on track this weekend

Happy Cinco De Mayo week!  I am not a big drinker but I do love me some Margaritas and Fajitas.  So in honor of May 5th I will be drinking my Shakeology and eating some Mexican Clean food!

The weekends are a time when you can get super derailed from your weekly workouts and meal plan.  I want to share some tips with you and just provide you with some insight!  One of the biggest things I tell my customers is to be proactive instead of reactive.  If you know that you have a busy weekend ahead of you then you must take a few minutes to sit down and plan out a strategy.  If you just try to wing it then you will be faced with restaurants with no healthy options, hunger pains which force you into a greasy drive thru and a feeling of guilt for not having more will power! I believe that birthdays, holidays and special occasions are also a time to relax and enjoy food, family and fun but it doesn't mean gorging yourself or throwing all caution to the wind.
 

I really want you to avoid all or nothing thinking.  You don't have to choose between enjoying the holidays or staying lean and healthy- you can choose both!  They can be worked into your 10% compliance rule!

An average meal at a restaurant leaves you with 1,000 calories or more and that is for the main course only.  If you add on appetizers and desserts it's another 1,000.  One weekend of relaxation can cost you an entire weeks worth of hard work in the kitchen and gym!  So if you are serious about losing weight then I suggest staying home and preparing your own food or use some of these tips to keep it safe!
 
So let me just share some tips to keep you on track if you are partaking the festivities this weekend!

1.  If you are going out to a restaurant pull up the menu online and find the best option.  Go with grilled chicken, fish or lean cuts of meat.  Choose steamed veggies and a plain sweet potato.  Get a salad to start with dressing on the side!  Absolutely no creamy dressing such as ranch!  Skip the bread basket and drinks!  Water is your best friend!  If you want a drink then order a glass of wine but add a splash of wine to seltzer water for a spritzer.  Drink 1 glass of water for every drink that you have to keep yourself hydrated!

 2.  Get your workout in!  This is one thing you can control.  Get up early and get in a quick workout so that you have the tone set for the day!  You feel good about yourself and good about the choices you will make.

3.  If you are going to indulge today, then mind your portion sizes!  Have a slice of pie for dessert but not mash potatoes, 10 oz steak, wine and appetizers!  Choose 1 thing to be your cheat meal and savor every bite!

4.  Lastly, ask for a box!  Take half home with you right away.  The servings are always way to large at restaurants and if you box it up right away you won't even miss it!

Have a wonderful weekend and keep it clean!!!

 

 

 

Renee Smith

Independent Diamond BeachBody Coach