Created this breakfast this morning and had to share!
1 cup rolled oats
1 3/4 – 2 cups water
1 1/2 cups unsweetened applesauce, divided
milk, desired amount
cinnamon, desired amount
Cook oats, water, and salt according to package directions. Divide equally into 3 bowls. Stir in 1/2 cup applesauce into each bowl. Top with cinnamon and splash of milk. Add a cup of milk or 1 scrambled/hard boiled egg on the side to make a balanced breakfast. Offer extra servings to family members or save for a quick breakfast another day. Enjoy!
Each servings counts as: 1 starch, 1/2 fruit
Did you survive unscathed? One of the hardest things to do is get back on track after consuming too much sugar, or alcohol, or too much of anything for that matter. I usually remind myself that I’m not going to get back to normal the next day, but I’ve got a great shot of eating “clean” the following day.
The day after overdoing it, your blood sugar levels are out of whack, you want more of whatever it is that you overate (or drank, as the case may be). Try as you might, your first day getting back on track will most likely be half back on track. Count this as a success!
With the hormone and blood sugar fluctuations, I find that I still have an extra starch serving or too many nibbles here and there, but when I get through the day knowing that I didn’t “blow it” by any means, I know that I’ll be great the next day. Blood sugar levels will be back to normal and I’ll be back in control.
Imperfect? Drink the lemon water, make sure you get a good punch of protein in the morning and remember – it’ll probably take two days!
Things have been so crazy for our family over the past few weeks. However, it served as a humbling experience for me to remember how truly hard it is to eat well when life gets in the way.
Looking back, here are some survival tips:
- Cut yourself some slack. You’re not going to be perfect, so lose the guilt trip and do the best you can.
- Pick out a couple options you know are safe at fast food restaurants.
Chicken Tostado Salad at Taco Bell. I skipped the rice and just had beans on the bottom on the shell. I also took a few bites of the tostado shell before pitching it. Probably counts as 2 proteins, 1/2 a starch, and 1 1/2 cups veggies the way I did it. Protein-style hamburger at In ‘N Out. Skip the “secret sauce” and add mustard or a little ketchup instead. I’m guessing it counts as about 3 proteins and maybe 1/2 a serving of vegetables. Add more lettuce and tomato to make it a full serving!
- Remember to hydrate! It’s easy to get behind on your fluid intake, so keep a water bottle with you and try to drink two cups at a time to get as close as you can to the recommended 8 cups per day.
- Keep protein bars readily-available, apples in your purse, and supplements on hand to have between meals. If too much time goes by, all willpower will be out the window at the next meal.
- Try to do something daily, no matter how brief it may be, to pamper yourself. Taking a warm shower or bath, reading a bit before bed, or any other activity you enjoy will make you feel rewarded; without reaching toward the sweets!
What have you done to survive during busy times?
Well, in the past two years of running this business, I can honestly say I’ve never had a week like this one before! The week started off with two contestants for the Biggest Loser Weight Loss Challenge, and with one day left to join, our number has ballooned to about 30!
What is it about competition?!
The energy and excitement has truly been something else and I’ve been feeding off your energy all week. I’m so glad that so many were able to take advantage of this amazing offer! Hopefully this feeling will span the full eight weeks, and everyone will grow to love this program as much as I do.
As for the food, it’s literally flying off the shelves! To those of you who have dropped into the Market and your favorite item was unavailable, I apologize!. I’ve been a nutritionist for years, but I’m just learning how to run a store.
Within the next couple weeks, there will be some very exciting changes taking place, so bear with us as we work to bring the Market up to the standard it should be held to.
Keep plugging along!
I’m really getting excited about our weight loss challenge starting this week! There’s something about a little competition that brings out the best in people (as far as weight loss is concerned anyway!).
My hope is that it will give our clients a good block of time to really focus and hone in on why they’re doing this in the first place. It’s easy to get stuck in a rut now and again, so this should be the nudge that’s needed to break through.
Our Weight Loss Challenge packet is finished and ready to go for tomorrow. Some of the raffle ticket challenges include exercising regularly, filling out the food journals daily, planning menus, and eating out while staying on plan.
We’re also focusing a lot more on goal setting and why these goals are so important to us in the first place. Going through these thought-provocing questions with clients should be really interesting.
It’s not too late to join! If you, or someone you know, would be a good fit for this challenge and program, sign ups are welcome through this Saturday.
Why are you trying to lose weight? What about your life will be different once you’ve reached your goal?
You’re chugging along and meeting your weight loss goal of 1-2 pounds per week. You’re feeling good. You’ve got a rhythm going. You’re unstoppable.
Then come the dinner party. Or the birthday party. Or the social event. Call it what you will, but it has the power to throw you off track. You know starch and desserts galore will be there staring you in the face.
You’ve worked too long and too hard to be derailed now, but how do you stick to your guns while also being a polite guest?
1) An ounce of prevention goes a long way. If the hostess(es) are close friends, enlist them as teammates. By sharing your goals and the path you’re on with friends, they’re more likely to bend the menu in your favor (assuming they are, indeed, real friends). Better yet, prevent the problem altogether by offering to host the soiree at your home (where you are in more control of the food) or bring a dish that you know you can safely enjoy.
2) Be honest, not rude. When the dessert plate is passed your way, ask to split the treat with a friend or significant other. Take a few nibbles making sure you’re still in control. Or, if you’re comfortable, make it known that you’re checking in with your nutritionist tomorrow and you promised to stick with one starch per meal. Feel free to use me as an excuse!
3) All else fails, go for the white lie! “It looks amazing, but I’m too stuffed to eat another bite. I’d love the recipe, though!” Or better yet, “I’m working with my doctor to see if I’m allergic to gluten. It looks absolutely delicious, though!” (Mostly kidding).
When you make it through the evening unscathed, be sure to have a Key Lime Pie or Mint Fudge Brownie waiting for you in the wings as a sweet reward!
The holidays are long since over and the New Year is in full swing. Even though we’ve been graced with unbelievable weather this past week, more cold days and rain are surely ahead. While this blog mostly focuses on nutrition, I’d like to deviate every now and again and touch on general health.
The post-holiday season is often the most depressing time of the year. Finances are tight after all the frivolous spending, we’ve been out of our normal routine for weeks, and the streets that were once graced with warm lights now seem dark and cold. It’s tough to get back into the swing of things after a couple months of holiday after holiday. I learned this long ago from a wise woman (thanks Mom): “after every high there is a low.”
What to do?
I stumbled upon this article that I really enjoyed reading. Among other things, it touches upon the importance of healthy eating and exercising, especially during these winter months. Mentioned is the fact that carbohydrates play tricks on the pleasure centers of our brain, only to plummet shortly thereafter. Over-consumption of carbohydrates leads to a bloated and lethargic feeling. It’s harder to be motivated to eat nutrient-rich, fresh foods in the winter. Who wants to fix up a salad when it’s 55 degrees outside?!
Check out our Hearty Vegetable Soup located in the refrigerated section of our Market. For those who like a little zip in their lives, add the Southwest Spread for bisque-like soup with a protein punch.
Stay warm and read the full article here
Ahhh, the weekend. You’ve been perfect all week and deserve a break, right? Well, maybe, but it depends on how far you take it!
Weekends are often the most challenging for anybody on a weight-loss journey. The days are busy and lack the routine that Monday through Friday provides. How can you survive it?
- Think ahead. What kind of weekend will it be? Will you be jetting around non-stop or will you be close to home where you have all your own foods close at hand? If it will be a busy weekend, think about how you can fit in your snacks and whether you’ll eat out for your meals or pack something? Easily portably protein and fruit snacks include: hard-boiled egg and apple, string cheese and pear, or a latte (preferably decaf) and an orange. If you’re eating out for your meals, remember to include protein, 1 serving of starch, and at least 1 cup of veggies. Our Tuna Garden Salads are great to take with you, too!
- Don’t neglect your journal! It’s no secret that journaling helps keep us on track and most importantly, honest. Keep your Lite For Life binder nearby or even tuck the pages in your purse so they’re always with you.
- Adjust your eating schedule. If you sleep in, you may end up skipping your mid-morning snack otherwise you’ll be eating on the hour every few hours to fit it all in! This isn’t necessary. If you eat breakfast at 9 or 10 (remember, eat no later than 1 hour after waking) then you’ll go straight to lunch in the next 3-4 hours. The snack that you skipped can be enjoyed post-dinner if you feel the “off” day has caught up with you.
- Check in on Mondays. One of the best ways to stay on track is to know you have to face us, your counselors, and the scale first thing Monday morning. How’s that for motivation?!
- Keep a Key Lime Pie or Mint Fudge brownie in stock so you can reward yourself for a job well down when the sun sets!
A quick welcome to all the new January clients! I encourage you to welcome change, welcome challenges, and get ready to welcome the new you! We’re thrilled to have you as part of the Lite For Life family and look forward to sharing in your journey.
The Queen of Comment, Miss Angie, was finally dethroned!
A big congrats to Tim, our Monday raffle winner. You’ve won a free chocolate cheesecake. I know they’re a favorite.