Road Rules

I think I've made the drive to AZ and back about 10 times this year. Between the trek to see the family, and the fun road trips with my friends, here, there, and in between. I feel like I've spent some serious time in the car. It's fascinating to see people's road trips food habits. For the most part people tend to stock up on candy and snacks galore, hydrate with soda, snack the entire drive, and stop at whatever horrendous fast food location will get them refueled and on the go. Sound familiar? Because I've been doing so much driving I refused to let this be my story as well. Don't let a day trip in the car be the sabotage to your weeks worth of hard work. Here are some tips to beat the road trip munchies.

1. Plan Ahead: More than likely you will get hungry in the car, so be prepared for it. Bring a small cooler with cut up fruit or veggies and hummus. Pack whole wheat crackers, almonds, granola bars, or protein bars. Try if you can to go get pre-portioned foods, so you don't have to worry about letting your hand find the bottom of the Wheat Thins box two hours later. 

2. Know your distances: If you know you your route plan out healthy spots where you might be able to stop and get lunch. If you aren't going to be able to stop somewhere healthy pack a loaf of whole wheat bread and some peanut butter and jelly, or some cold cuts. You'll save money and calories. 

3. Don't let the convenience store inconvenience your diet: You stop to get gas and suddenly everything on the gas station shelves looks so enticing. Be strong. Ask yourself, am I really hungry? Do I really want a treat? You might just be thirsty, and need some water. If you really are hungry eat real food, not junk food. 

4. Don't be a mindless muncher: So often we drive on and it's like because we know there is a bag of food packed for the trek we feel like we have to eat it. Not so. Be in control. Ask yourself if you are really hungry or just thirsty. Be aware of what you're eating throughout the trip. Remember that because you're sitting in the car instead of moving around doing your normal daily activities you aren't burning your usual amount of calories. You'd be better off to keep your calorie intake on the lower side, rather than overindulge in mediocre snack food.

5. Hydrate: Bring water bottles. If you feel like snacking, drink some water. 

6. Chew gum: Sugar free flavored gum can help you to fight off those sweet tooth cravings. 

7. Don't let others bad habits ruin your good habits: So often we fall to caloric peer pressure, because our friend is eating it, we feel like we should have it too. Don't let this sucker you in. You want to have success! Be strong. 

My road trip necessities as of now are: 

Vitamin Water Zero (The Orange Flavor tastes like Tang. So good.)

Blue Diamond Natural Almonds. Very Tasty.

Quakes Caramel Corn Rice Cake Bites. A sweet, tasty, guiltless indulgence.

Cliff Bars. I love the Crunchy Peanut Butter and the Chocolate Mint.

Orbit Gum. I always have a fruity and a mint on hand.

Happy Traveling!

Get out of the rut!

Slumps. We all have them. I have been talking to several people who have told me that for whatever reason they just aren't feeling the gym right now. They aren't caring what they eat, but on top of that they feel gross and aren't happy with the way they look. 

This morning while I was working out I was thinking about why this happens to us. How we can go from loving our gym routine and being in such a good grove, to hating stepping foot in the gym and not caring about a thing we put in our mouths. I think that a few things happen. First, we slip up somewhere. Whether it's missing a couple workouts, or feeling like we are over eating for a few days. This slip up, which should be thought of as just a bump in the road, and then forgotten as we get back to our good routine, often times does just the opposite. It gives us the "well I already screwed up..." mentality. After this thought process has occurred many times our motivation factors are low because we don't feel like we're on top of our game. This process may go on for a couple weeks, where you all of the sudden are wondering what has happened to you. Maybe you gained a couple pounds, your clothes aren't fitting right, or you just don't feel like your happy, motivated, healthy self. At this stage we feel uncomfortable in our own skin, and probably in your gym clothes. The last thing you want to do is look at yourself in the mirror and feel like you're out of your groove. Does this sound familiar?

On the other hand, think of the times when you feel like you are really in a good routine. You are doing great with your eating, you are sticking to your workout regimen, and you're feeling good. What a contrast between the two states of mind. More than likely, when you're on a roll you want to go to the gym. You want to keep up with your progress, so you continue to press on, hoping to keep feeling great. 

So, if you feel like you fall into the first scenario, don't let that downward icky spiral suck you in until you completely want to give up. My solution? Force yourself to be very strict for two weeks. Record your food, watch your portions, drink lots of water, be religious with your gym routine (even though you don't want to be there.) You'll probably feel uncomfortable still for the first couple days, but if you can get back into the place where you feel that motivation you'll be back on a roll. It is worth it! Discipline yourself back to where you feel like you can do it, because you can!

Stopping the Sabotoge

Excuses. We can find them just about anywhere. Your job is to create an environment where you won't let the things that can sabotage you turn in to a list of excuses. This is easier said than done, but it can definitely be done. 

Potential Problem #1

Your significant other. 

Less trips to the gym, more evenings out, more nights on the couch...your relationship with your significant other doesn't have to mean giving up the good routines in your life. You can involve your loved one instead of giving them up. Go to the gym together, find a sport or active hobby you both like, cook dinners at home together, etc.

Potential Problem #2

Your friends. 

Friends can do the same things as significant others as far as having either a positive or negative effect on your habits. It's easy for us to get in the downward spiral of peer pressure that can come with say...a girl's night out? Well, if everyone's going to eat that I will too, type of a mentality. Why not use your friends as a support group, rather than a reason to indulge in a triple scoop fudge Sunday. Get everyone together to go to a spin class, schedule your next girls night out at a healthy location, choose fat freefrozen yogurt over Ben and Jerry's...you get it.

Potential Problem #3

Your family. 

Of course your family is one of your primary obligations, but you don't have to let your families needs completely ruin your good habits. Instead, involve your family in your good habits. Pass the positive influence of making healthy decisions on to your children. Make healthy dinner options, keep your family active, teach your kids about being active and healthy from a young age, don't let the TV be your babysitter, rear them into active adulthood. 

Potential Problem #4 

Your schedule.

Give me an empty day, schedule free, and I promise you I can fill it right up. I know you're the same way. Don't let your schedule, schedule you. Map out times ahead of time, for workouts, healthy meals, sleep, relaxation...if you don't make time for some of these things it is more than likely that they won't happen. They need to happen. Make yourself a priority.

Potential Problem #5 

Your stress.

This goes hand in hand with your schedule. A lot of stress can trigger the hormone Cortisol which tells your body to store fat. On top of that, stress can often induce eating as a method to calm nerves. Don't let this be you. Find ways to eliminate the stress out of your lives. Don't crowd your day with things that don't matter, leaving crunch time for the things that do. Sometimes we create unnecessary stress in our own lives by setting expectations that are unreachable, and trying to do the impossible. Allow time in your day to do something that helps you to de-stress be it exercise, a warm bath, a nap, find something.

Potential Problem #6

Your computer/phone/tv.

These are all time suckers. Sometimes we wonder, "why we don't have enough time in a day," and yet we failed to realize that we wasted 3 hours of it sitting in front of a computer, or watching our favorite shows. All of these things are fine and good, but don't allow your precious workout time to be bombarded by two hours of online shopping, or miss the chance to cook your family a healthy dinner because you talked on the phone for 45 mins to your best friend. You get the point. 

More than anything it is just a matter of being aware. Try to make the most out of the time and the relationships that you have. Become an active person and help your family do likewise. Don't let your good practices be sabotaged by bad decisions.

Healthy, Easy, Pita Pizza's

Look at that.

Now tell me that doesn't look divinely delicious. Well, It is. The good news? It's just about the easiest meal you can throw together, and a very health option. I went to Lake Powell this past weekend with a group of about 20 people, and I was in charge of the food. I wanted to make it as easy, and as healthy as possible, and these Pita Pizza's worked out SO well. I plan on making them at home! 

Pita Pizza

Ingredients: 

Pita (you can use white or whole wheat)

Pizza Sauce, Pesto Sauce, BBQ sauce (depending on your flavor of pizza)

Cheese: We used mozzarella, but you could get fancy (Parmesan, feta, goat cheese, Gouda) I am not a huge fan of cheese, so I did mine without and I thought it was delish!

Meats: Pepperoni, Canadian Bacon, Chicken, Sausage...etc

Fruits & Veggies: tomatoes, green peppers, mushrooms, olives, avocado, spinach, red onions, pineapple, etc. You really can just be creative with this!

You can either cook these in the oven or on a grill, depending on what you have available to you. It only takes about 5 mins, or until the cheese is melted. They really are so good, and a great meal for kids and entertaining. 

On a side note...while on said Lake Powell trip I decided to go running the morning after we got there. The run was great. The temperature was PERFECT. I got in about six miles and was heading back to the houseboat where I decided to sprint the last leg of my run from the dock to the boat. The dock is made up of rock slabs that aren't cemented down so I knew I needed to be careful. I guess I wasn't careful enough! I stepped in the crack between two rocks and was down before I could do much about it, rolling my ankle. It was pretty dang painful. Turns out I tore my deltoid ligament in my foot :( I have been in a LOT of pain, and I know I'll be out for a while as far as running goes. I am definitely appreciating a healthy, well functioning body at this point. This is going to be a rough recovery!

On another side note...I have been working with a friend on setting up a website which will be very similar to my blog, (don't worry I'm not getting rid of this guy,) but has more of a specific search engine purpose. I'll be posting a lot of useful information, so you can mosey on over HERE if you're interested. It's still in the preparatory phases, and the design work hasn't been done yet, but I want to start getting it out there. It has been and will continue to be a really fun project for me! I'll let you know when the official http://howtolosebellyfat101.com/ is up, but you're more than welcome to browse the info that is posted as of right now. 

Ohh the holidays. Here they come...

Tis' the season of excuses. 

Halloween, Thanksgiving, Christmas...I LOVE time of year in my personal life. Full of football games, parties, great food, family, fun traditions, weather changes, and good times all around. I DO NOT love this time of year in my professional life. Don't get me wrong, I always love my clients. BUT...let the excuses begin...

"I bought too much Halloween Candy."

"We had 3 parties last night."

"My family insisted on pizza and chips to watch the game."

"There were 4 kinds of stuffing. I had to try/eat/devour all of them."

"I had to eat the cookies left for Santa."

I sympathize. I know. It's reaaaalllyy hard to eat well and keep up with your exercise routine this time of year. There are so many opportunities to do just the opposite. This is where you have to make a decision. 

You can succumb to the many millions of reasons why you could and "should" eat crappy, and allow yourself to slip into bad habits until New Years when you'll start over...again. 

OR you can make smart decisions and keep progressing, becoming the person you want to be. 

I know it's hard, but I also know you can do it. Set some limits for yourself, set some goals. Leave yourself some wiggle room so you don't feel completely restricted, but remember that if nothing changes, nothing changes. If you want to lose weight, look better, be healthier, you have to decide now what you're going to do about it. 

Decide how your holiday season is going to go this year. It doesn't have to be the same old gain 10 lbs, only to turn around in January to fight to lose it. Stick with a routine, and figure out what it's going to take to keep yourself on track! You can do it!

South Western BBQ Chicken Wrap

I struggle with protein. It's a known fact. I love all fruits and veggies. I do NOT love meat. I can handle lean chicken and turkey. Not just any chicken or turkey...it has to be prepared well with virtually no fat. Picky...I know. With that being said, I'm constantly looking for new ways to pack my protein in, in forms that I can handle. My newest creation is just downright delectable, and super easy!

Southwestern BBQ Chicken Wrap

Ingredients:
1 chicken breast boiled and diced into small pieces
2 tbs bbq sauce
1/4 cup black beans
1/4 cup sweet corn
1 La Tortilla Factory Smart & Delicious Low carb Tortilla
*optional fat free ranch dressing

Directions:
Combine chicken with bbq sauce in a bowl. Add black beans and corn. Heat up in microwave for 45 seconds if you want the wrap hot. Heat up tortilla in microwave for 20 seconds. (These AMAZING tortillas are now available at Costco by the way...awesome.)
Dish out bbq contents on tortilla and drizzle with ranch if desired.
Fold up, and Voila! I promise it's divine.

Nutrition facts:
347 calories
37 grams of protein (awesome)
8 grams of fat
48 grams of carbohydrates
19 grams of fiber

Seriously...so healthy and SO freaking good for you. Try it.

Keep on Keepin' on

Questions...I love em'
So please let me know...what is it you have questions about? I try my best to answer them, and if for some reason you asked and I haven't answered PLEASE ask again!
Feel free to leave message in the comments about what you're wanting to know about and I'd be glad to answer!

In regards to THIS post on a healthy vegetable chili, Kara recently asked...
"Could you substitute olive oil for the vegetable oil? (I'm still a little freaked out by your veg. oil post recently). It seems like it wouldn't change the taste...right?"

Great question Kara. I am a bigger fan of olive oil, and was actually was going to change the vegetable oil to olive oil in the recipe when I posted it. Due to the fact that I got the recipe from cookinglight.com, I decided just to leave it how it was with the nutrition facts straight off the website as well.

Here is the difference: Olive oil has more flavor to it and has a lower smoke point, which makes a difference when you're frying or searing food. It doesn't get as hot as vegetable oil does, and if you are looking for heat doesn't work as well. From a health perspective, olive oil is full of monounsaturated fats and antioxidants. Studies have shown that including olive oil in your diet can lower LDL "bad" cholesterol, and increase HDL "good" cholesterol. It is well tolerated by the stomach and can actually lower the occurrence of gallstone formations and aid in the prevention of heart disease and colon cancer. Olive oil is high in calories and fat (although good fats) one should still use in moderation.

Vegetable oil is actually a combination of canola, sunflower oil, safflower oil, cottonseed oil and/or peanut oil. Although I gave it a bad wrap in THIS post on my zucchini bread recipe, vegetable in small amounts isn't horrible for you. It has some of the same health benefits as olive oil as far as monounsaturated fats go, but it IS high in calories. My point in that post was to prove to you that substitutions are WELL worth it when baking. That much vegetable oil condensed into a small serving of bread is a LOT of fat and a LOT of calories, which I don't think it worth it. Like i mentioned above, vegetable has a high smoke point so it get's really hot, making it great for cooking. It also has virtually no flavor, so it won't compete with the flavors of the dish.

So...in answer to your question, you really can use either and feel good about it. I personally always pick olive oil. I never bake with oil because I think it adds too many calories and fat, and it's just not worth it. With my own food choices I prefer olive oil because I feel it offers more health benefits. Hopefully that helps! Remember...keep the questions coming!