Skip to main content

Happy Friday!!  It's the 4th of July weekend and of course, that just throws a wrench into any healthy eating plan.  Even the most disciplined and dedicated people can get a little unfocused when there is an abundance of temptations in front of you!  



So the one rule of thumb is this, you don't have to be super strict {unless you want to be} but you do have to set some parameters!  Follow the 80-20 rule which means that 80% of your week you are on track and 20% you enjoy within healthy limits.  


We will be having friends over and heading to the local parade and enjoying some fireworks as well.
 
I know that I don't want you to undo all your hard work on the weekends!  So here are my tips and some great recipes to help you survive the 4th!  

1. Get yourself into a mindset of consistency.
It’s easy to slip into the state of mind that tells you the weekend is time to indulge. Stay on track by committing to eating the same healthy foods and portion sizes as during the week.
2.  Don't let yourself get to the point of ravenous:  If you are planning a picnic try not to skip meals.  Eat every 2 1/2 to 3 hours a day to keep your metabolism in check but also because when I get to the point of beyond hungry all logical decision making goes out the door and I make bad choices!  So no matter what pack some snacks in a cooler, take your shake, drink your water and stay focused!!!! 
3. Sneak in a longer workout.Boost calorie burn by adding 10 or 15 minutes to the weekend exercise routine.
4. Pack healthy snacks/ appetizers for outings.
One of the best weekend eating tips to prevent the snack attacks that lead to overeating or to fast food temptation is to pack your own nutritious, clean eating munchies.
5. Plan the menu for the following week.Taking time to plan healthy recipes for the upcoming week will make you more aware of what you are (or aren’t) putting into your body over the weekend. 
6.  What are the best drinks to have?  Stay away from sugar loaded fruity cocktails like Margaritas, Daiquiris, Pina Coladas, Beer and wine. They are just full of sugar and carbs. The best drinks to go for are really vodka and soda water with a splash of lemon or lime.  We also make our own margaritas that are clean.

7.  Stay Hydrated.  So when the sun is hot and you are outside it's easy to get dehydrated.  So make sure you are constantly sipping your water and staying hydrated so you don't confuse your thirst for hunger and begin to overeat!  Aim to drink 1/2 your body weight in OUNCES of water each day!  The more coffee you drink the more dehydrated you get, so sip that water! 

Here are a few summertime recipes that you can make?!


Fun and Festive Fruit Tray

Grab some skewers at the grocery store, cut up strawberries and bananas and put on the skewers with blueberries for an awesome beautiful side!



Tomato Basil Edamame Salad
Rainbow Vegetable Skewers
Tropical Salad with Mango, Avocado, and Chicken


Clean Eating Shakeology Recipe

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) 



Have a safe and healthy 4th of July!  

Comments

Popular posts from this blog

Regardless what you choose to do in life be consistent. The path and journey you choose has to be one that ignites passion. When I started my coaching business I never imagined I would be where I am today. I never imagined I would be helping people change their lives and helping them reach their goals in fitness. I have taken on a new challenge and now i want to help women find a way to live a better life. Maybe you are looking for an opportunity and you want to stop living pay check to paycheck or you want to give your family a better life, vacation, college or retirement. When I started out I just wanted to make some extra cash and be able to work outside the home part time so I could be there for my kids when they got home from school but still bring in some income. Now that I have new goals, I want to help others do the same and regardless how much you want to make or add to your pocket. I know it is possible. You can work this coaching business 1 hour a day or on weekends. Their ...

Peanut Butter Cups

Peanut Butter Shakeology Cups Peanut butter and chocolate combine in these Peanut Butter Shakeology Cups for a new take on this classic candy.   Course   Dessert, Shakeology   Prep Time   35   mins   Cook Time   1   min   Total Time   36   mins   Servings   12   servings, 1 cup each   Calories   74   kcal   Author   Beachbody Ingredients ¼   cup   dark chocolate morsels 2   scoops   Chocolate Vegan Shakeology 1   Tbsp.   psyllium husk powder ½   cup   pumpkin puree 6   tsp.   all-natural smooth peanut butter   divided use Instructions Prepare twelve mini muffin cups by lining with muffin papers. Place morsels in microwave-safe container. Microwave on 50% power for 30 seconds; stir; microwave for an additional 30 to 45 seconds or until just melted. Do not overcook. Set aside. Place Shakeo...
Hello my name is Christine Chowning and I am excited to offer my new group for women who are 40 and over. This is a 5-day FREE group and I am looking for women who are serious and ready to commit to 5 days of change. Please read below before you say you are interested.  Weight gain sucks and when we reach the age of 40 it sucks even more. We all seem to think that it is impossible to lose weight during menopause. I am here to tell you that you are wrong. If you are committed, you don’t give up and you are not looking for a quick fix then I can help you. Several factors play a role in weight gain around menopause, including: Hormone fluctuation, loss of muscle mass, inadequate sleep, and increased insuli n resistance. And fat storage starts to shift from the hips and thighs to the abdomen during menopause. There are several other signs like hot flashes, mood swings. But I am here to tell you that you can combat these challenges. You may not feel motivated but regula...