Y’all know that I love food, & I love to eat out. Eating out usually means spending time with the people I love eating all sorts of delightful things while doing so. I often here people say, “I could eat healthier if I just didn’t eat out so much.” Well, the truth is, eating healthy is a decision, regardless of whether you are at home/work/with family/at a restaurant/in your car/or wherever else you may find yourself. Life is busy. You have to decide to be consistent with your healthy choices, no matter where you may be. Some simple tips I have to make healthy choices when eating out are:
- Go with LEAN protein and veggies. – This can help eliminate a lot of options on the menu that are extremely processed, high in carbohydrates, high in starch, and high in sugar. Grilled chicken, fish, lean cuts of beef, and vegetables are available almost everywhere. Lean protein doesn’t mean deep fried. Lean protein doesn’t mean in sandwich form, ditch the bun/tortilla & eat it solo or wrap it in lettuce.
- Skip the bread basket & the chips & salsa. – When you sit down to a table, you are usually hungry. Instead of reaching for the basket of free warm bread that is CALLING your name, drink some water, and get your order out there asap. You can add hundreds and hundreds of calories to your meal before you even start eating if you dive into the high calorie extras first.
- Watch the extras. – Speaking of extras, sometimes the “extra” things, (cheese, chips, dressing, sauces) can add hundreds of calories. A lot of the time, they don’t even do a ton for the flavor of the meal. You’ll help yourself out by leaving them alone.
- Salads aren’t always the best option. – Salads can be EXTREMELY healthy. They can also be EXTREMELY unhealthy. Lots of little things can add up quick when you factor in a half a cup of dressing, cheese, tortilla strips, croutons, guacamole, eggs, etc.
- Always get your dressing on the side. – ALWAYS. You don’t need all of it. Vinaigrettes are a better option than creamy dressings. Dip your fork in, or drizzle a bit on top. Use salsa if it is an option. Salsa has a ton of flavor, and is super low in calories.
- Check the nutrition facts before you go. – You may be surprised to find some of the items you thought would be “healthy” are not. Being in the know is ALWAYS a better idea.
- Don’t be afraid to make special requests. – Most eating establishments are more than happy to accommodate your healthy eating requests. Ask for things to be grilled, ask for cooks to use olive oil instead of butter, ask for your veggies to be steamed…etc.
With these tips…here are some of my favorite healthy eating options in Utah…you may recognize a few of them from my IG account.
Cafe Rio: Grilled Chicken Tostada/no rice/no beans/extra lettuce/extra pico/guacamole/dressing on the sideThe Habit: Grilled Chicken Club wrapped in lettuce w/avocado/tomatoes/mustard/no bacon/no mustardAubergine & Company: create my own salad/mixed greens/broccoli/tomatoes/beets/zucchini/sunflower seeds/dressing on the sideWhichwich: Turkey lettucewich/allthe veggies/pesto/dijon mustard/black pepper/oreganoJason’s Deli: one trip side salad bar/spinach/beets/mushrooms/peppers/broccoli/zucchini/mushrooms/cucumbers/1 egg/cottage cheese/ground black pepperCubby’s: Apple Pecan Salad/no cheese/dressing on the sideBajios Grill: Small Honey Chicken Salad/no rice/no beans/corn/caramelized onions/extra lettuce/extra pico/mango salsa/guacamole/dressing on the side Chipotle: Chicken Salad/no rice/no beans/grilled vegetables/corn salsa/extra pico/dressing on the sideTacos 180: Cascabel chicken salad/fire roasted poblano sauce/cilantro/carrots/jicama/cucumbers/pickled onions/salsa/dressing on the sideWild Zucchini Grill: Chicken salad/mixed greens/grilled vegetables/sundried tomatoes/mushrooms/lots of balsamic tomatoes/zucchini/cucumbers/peas/green beans/corn/dressing on the side
Good luck making smart choices, & happy eating!!
It’s about time for a new music mix, don’t you agree? Here are some of my current favorites!
- Love Me Like You Do – Ellie Goulding
- Time of Our Lives – Pitbull, Ne-Yo
- Electric Love – BORNS
- Sugar – Maroon 5
- Pieces – Ella Henderson
- Heartbeat Song – Kelly Clarkson
- Stuck On a Feeling – Prince Royce
- Burning Bridges – Ludacris, Jason Derulo
- Uma Thurman – Fall Out Boy
- Let’s Get Lost – G-Eazy
- Shots – Imagine Dragon
- Can’t Stop Dancin’ – Becky G
- Huarache Lights – Hot Chip
- Delirious – Vistoso Bosses
- Like Mariah – Fifth Harmony, Tyga
- Nigh Changes (Afterhrs Remix) – One Direction
- Up – Olly Murs, Demi Lovato
My sister & I are always on the lookout for new recipes to try out for Sunday dinner. Sunday dinners have always been a tradition in my family that I love. It’s so fun to cook together, eat together, & just spend time together. We decided to attempt some healthy chicken strips this past Sunday, and they ended up being so delicious. The kiddos even gobbled them up!
ALMOND CRUSTED PALEO CHICKEN TENDERS
- Coconut oil/olive oil cooking spray
- 1.5 cup sliced almonds
- 3 tsp paprika
- 1 tsp garlic powder
- 1 tsp dry mustard
- 1/2 tsp salt
- 1/4 tsp ground black pepper
- 3 tsp extra virgin olive oil
- 4 large egg whites
- 1 lb chicken tenders or chicken breasts pounded thin & cut into strips
- Preheat your oven to 475. Line a cooking sheet with foil & spray generously with coconut oil/olive oil spray.
- Combine almonds, paprika, garlic powder, dry mustard, salt, & pepper in a food processor. Pulse until the almonds are very finely chopped, and the spices have combined together. Drizzle the olive oil in until combined. Transfer this mixture to a shallow dish.
- Combine 4 egg whites into a small bowl, and whisk together.
- Dip chicken tenders in egg white mixture & then dredge in the almond mixture.
- Place coated tenders on the foil covered baking sheet & spray with cooking oil.
- Cook for 20-25 minutes, or until the chicken fingers are golden brown & chicken is cooked through.
I have teamed up with the people at Carrabbas to try out their gluten free menu. There are a lot of people with special allergies or dietary needs that worry about eating out because of cross-contamination, or a lack of options. I LOVE when restaurants will cater to people’s dietary concerns, allowing individuals to eat with out any worries at all. Carrabbas has done just that. They have created an entire gluten free menu. You can click HERE to see the full online version. There are a TON of different options, all of which can be ordered directly off the menu, without any alterations at all. I saw a lot of things that I want to try, and definitely will try. However, I started off with a simple dish that I found to be very tasty, and right up my alley. I went with the wood-grilled chicken, served with a side of steamed spinach. I loved that this was simple, lean, & green. The chicken was delicious and flavorful. There is an option to order the 5 oz portion or the 10 oz portion. I went with the 10 oz, so I could take half of it home for leftovers. I can’t wait to go back & try more of their gluten free options!
Rumor has it today is national pizza day! Who knew. I thought I’d share a few of my favorite healthy pizza recipes from past posts. Portobello Mushroom Pizzas
Pesto Cauliflower Pizza Crust Healthy Pita Pizzas
I talk to people about why exercise is great for health & weight loss all the day long, and the list of reasons I could give you as to why it is so good for you is quite lengthy. However, many of the reasons why I love to exercise have nothing to do with health.
- It challenges me. Growing up I was a dancer. I was always working towards achieving different things. Improving specific form, learning new techniques, increasing my skill level, and working toward competitions and performances were what I thrived on. Sadly, dancing isn’t something that I do much of anymore. However, I still love to move my body. I still love to be challenged. I like working toward different athletic goals, improving form, and pushing myself to reach higher levels of achievement.
- I get to watch all sorts of TV. I’m not really one to sit around and watch TV, and if I do, it is usually the background to me cooking, writing programs, answering emails, etc. When I do my cardio, however, I LOVE watching whatever happens to be catching my eye at the time. Some of my favorites…Parenthood, The Biggest Loser, Scandal, Suits, Gossip Girl, Project Runway…and whatever else has been suggested to me at the time. I don’t feel guilty about it at all because it is time well spent, zoned out, and very stress-relieving.
- I get to jam to my new music. As you know from my many workout playlists, I LOVE finding new music. It must be the dancer in me, but there are just some songs that get me going. It’s like a breath of energy that is almost inexplicable. For example…anytime I am running and I hear Eminem, Lose Yourself, I am instantly pumped. Tired or not, I feel empowered. Music has that effect on me, and I love it.
- Working out is social for me. I love doing my cardio on my own time. It is me time. However, I LOVE lifting with others. I spend a lot of time at the gym working out with friends, and it’s really fun to me. I love doing active things with other people like hiking, rollerblading (yep it’s 2015 & I still blade), going for a run, going for a bike ride, or even just a walk. It’s quality time spent together.
- It gives me energy. I know, this could fall under the category of “health,” but healthiness aside, when I don’t workout I feel sluggish. Exercise gets me going. Not exercising makes me want to take a nap. Sounds backwards, but for me it’s true.
- Exercising = Not stressing about food as much. Let it be said first. You CANNOT out exercise a bad diet. I fully, FULLY …F U L L Y….support eating healthy. I am a big fan of a clean, whole foods diet. However, I know that when I am eating well, and working out I don’t have to stress about every single calorie that I eat. Exercise allows for a little buffer/wiggle room. I fully support that.
- I get to wear workout clothes & shoes, which happen to be my favorite thing ever. This one speaks for itself.
- It gives me an excuse to be outside. I love the sun. It warms my soul. I love being outside where I can enjoy the sun. Exercising outdoors gives me a reason to be outside, and I love that. I’m not even mad if I get tan while that is happening either.
- It gives me confidence. For the most part, we tend to be really hard on ourselves. It is extremely easy to get drawn into negative self talk about the way we think we look, the way we feel about ourselves, and the way we wish we thought/looked/felt. When I am regularly exercising, I feel better about myself. My confidence in the way I look and feel is increased. I don’t mean it in a prideful way at all. I just know that I feel better about myself when I exercise.
- It’s fun. I know like %80 of the people out there might not agree with me there, but I have grown to love it. It makes me happy. I love the way it makes me feel, (sometimes not until after, but still.) I love the feeling of accomplishment that comes with checking a daily workout off my list. I like being active. I like trying new activities. I like the endorphins that come from exercise.
This is a simple, full body workout that doesn’t take much thinking, but will definitely work you. Make sure you use sufficient enough weight that you are feeling it by the end of each set. Keep that proper form throughout, especially as you start to feel fatigued!
I have had a few of you ask if I’d give a basic breakdown of what I eat in a day. If you follow my instagram you will recognize a lot of these same meals.
I do eat out a lot as well, but this is an idea of what a typical day of at-home eating looks like. Breakfast is usually on the go for me. I have to get up really early to be at the gym. I try to get in 30 grams of protein right when i wake up, so I will usually grab a Questbar & 1-2 oz of all natural turkey jerky to eat on my way to work. Classy I know. I workout after my morning clients, so I am always ready to eat when lunch rolls around at about noon. My lunches & dinners are all very similar, so I just thought I’d post some examples of my common lunches & dinners. I eat eggs, salads, chicken lettuce wraps, grilled veggies, fresh veggies, deli turkey, & grilled chicken. Basically a combo of those things actually. I will usually eat eggs for one meal, and chicken or turkey for the other. I really try to get in 30-ish grams of protein with each meal, to help reach my goal of 100 grams of protein per day. I will generally eat a snack either in between lunch & dinner, or after dinner. For my snacks I will eat deli turkey, berries, turkey jerky, fresh cut up veggies, quest bars, almonds, & popcorn.
It is important to make sure you are eating enough of the right foods! If you are focusing on getting in lean greens & protein, with some good fats as well, you shouldn’t be feeling hungry or deprived!
Filed under Breakfast, Diet Questions, Dinner, Eat With Me, Eating Tips, Health Tips, Healthy Recipes, Lifestyle, Nutrition Facts, Paleo, Produce, snacking, weight loss tips
You see, there is this thing about effort.
It takes effort to accomplish just about anything…which means it takes effort to accomplish goals.
Unfortunately, effort just so happens to be one of those things that people least want to give up when it really comes down to it. The thought of achieving lofty goals seems extremely wonderful until your alarm goes off at 6 AM in the morning, or until you are looking at glass case of doughnuts, or when you’re exhausted…out of healthy food options…and getting a greasy drive-thru meal sounds soooo much easier. The difference between the good choices and the poor ones? The willingness to put forth effort. If there is ONE thing that I really try and engrain in the people that I work with, it is that I want them to work toward a change in lifestyle, not just a change in numbers on the scale or percent body fat. If you can change lifestyle habits, you will be far more likely to maintain the number on the scale that you want or that percent body fat. Healthy lifestyle changes are ones that you can stick to. These decisions will start to feel like less and less of an effort because they become habitual.
“But I hate vegetables…I’m never going to want to order them”
“But I don’t think exercise is ‘fun.’ I’ll never be one of those people.”
“But It’s hard.”
I know. I know. I know. I could go on. I’ve heard it all. Believe me. I’ve also seen it all. I’ve seen people who hated working out come to a place where they appreciate it enough to incorporate it daily. Maybe they don’t ever “love” it, but they love the benefits that comet rom it. I’ve seen people develop new palates, and learn to like foods they would never have dreamed of touching. Does this mean they don’t still LOVE the sugary, greasy, processed stuff…no. However, they learn moderation. They learn that binging on unhealthy foods doesn’t make them feel good, doesn’t help them accomplish their goals, and isn’t worth eating all the time. There is a time and a place for it, but just not every time & at every place.
It all really comes down to what you want. How much effort are you REALLY willing to put toward your goals and desires? If you aren’t actually willing to put the work in, you must not want it that badly. It takes action. It takes EFFORT. The truth of the matter is that you would be surprised at what you really can do. I’ve heard all the excuses, but I’ve also seen people overcome difficult scenarios that could be excuses many times. It’s possible. It all starts with some effort.
Sticking to your Healthy goals for the new year means you are probably wanting some new tunes to sweat to, so I thought I’d help you out by listing my current faves.
- Bed of Lies – Nicki Minaj
- Pumpin Blood – NONONO
- Yellow Flicker Beat – Lorde
- Let Your Heart Go (Break My Soul) – T.I.
- I Bet My Life – Imagine Dragons
- Uptown Funk – Mark Ronson
- Mister Chameleon – KING
- Bad (veat. Vassy) – David Guetta
- GDFR (feat. Sage The Gemeni and Lookas) – Florida
- Steal My Girl – One Direction
- Habits (Stay High) – Tove Lo
- The Night is Still Young – Nicki Minaj
- Weekend – Priory
- Fun – Pitbull
- All About It (feat Ed Sheeran) – Hoodie Allen
- Beggin For Thread – Banks
- She Knows – Ne-Yo
- The Kids Aren’t Alright – Fall Out Boy
- Gold – Imagine Dragons
- I Don’t Mind – Usher
- Ugly Heart – G.R.L.
- MSK – Yellowcard
Just a warning, I always search get the “radio edit” versions because I prefer the clean versions. You may want to search for these versions as well. Happy Happy Sweating!!!! xoxoxo