Work hard, play hard, and then, DETOX!

It’s been a busy summer already! After a six day sunny holiday by the pool in Malta, a week after I returned I was off again to the beautiful city of Amsterdam for a long four-day weekend. For me, vacation is vacation – which means I work out if I feel like it, and eat what I want. But when I arrive home again, it’s back to business – healthy eating and healthy living (e.g. sleep and training!).

This definitely happened in Amsterdam,
and I don't regret a second of it! :) 

When I get back from vacation, I like to detox – it is a great way to kick-start yourself back into routine, and cleanse of all your vacation sins. I've designed my own detox that works great for me. I’ve taken parts of other detox diets and found what I like and what is most effective– and I always encourage people to do the same. Maybe not all of my detox principles will work for everyone – but take what works and make it your own!

Jennifer’s Post-Vacation Detox

• No coffee (note: I said ‘coffee’, not 'no caffeine')
• Oh this is hard! Why no caffine? Because if you are anything like me, I’ve had quite a bit of coffee on my vacation; Café hoping in Paris, late nights in Amsterdam, iced coffees by the pool in Malta, indulging in every Starbucks I see because we don’t have them here in Copenhagen, etc….And for me, not being dependent on coffee is important, since I love the boost it gives me when I need it.  



Detox breakfast: Kusmi Detox Tea + Jenni's 'fruit soup' :)

• I trade my cup of coffee for Kusmi Green Detox Tea – and I drink anywhere between 1-3 cups of it a day.

• Only fruit in the morning!
• I make what I call “Fruit soup”; I blend frozen blueberries or frozen mixed berries, with a banana and water (NO milk or yogurt – I promise you won’t need it, and it is important to not consume dairy products when detoxing), and then I pour it over a chopped apple (or any other fruit you want) in a bowl. It may sound weird, but try it – it’s delicious!

• Only veggies in the afternoon/evening (on the first day)
• Make it easier for your body to digest and cleanse by only eating veggies and drinking tea for the rest of the day.
• If I get really desperate, I might have a few almonds or walnuts.

Detox salad: Red cabbage, mushrooms, bell pepper, salad
onion, kalamata olives (+ home-made mustard dressing)

• Go to bed early
• Getting back from vacation means getting back into a routine, which means getting sleep so you can: Go to the gym, go to work, do all that dirty laundry in your suitcase, etc. It is easier to get back into your training and every-day healthy diet if you are well-rested, so going to bed at a reasonable time is crucial.

• Drink plenty of H2O 
• You've been sight-seeing, you've been at the beach, you've been shopping and spending all that money you don't have - and during all of that fun, you've probably not been drinking enough water! Flying can also dehydrate you, so make sure you drink plenty of water upon your return home.
• Sweat!



Sweat it out!
(But maybe save it for the gym...)

• Hit the gym and sweat out all that vacation! One way your body gets rid of waste and toxins is by sweating, so try some particularly sweaty training, like spinning or Bikram (hot) yoga. Not your thing? Then hit the sauna or take a really hot shower (or five) - anything to help get your sweat on!

• Days 2-5
• Only fruit in the morning, then veggies and protein the rest of the evening. Although I recommend complex carbohydrates as a part of a healthy diet, during a detox, I don't recommend it.
• ONLY water or tea. No soda, no coffee, no juice.

This detox can be done for 1-5 days, but shouldn't go beyond that. It can also be used after a particularly sinful weekend or if you plateau in your diet and/or training and need a boost!

Work hard, play hard, and then, detox.

Quick Tips!

1) Drink more H2O!


That's right! Most of the time when you think you feel hungry - you're actually just thirsty! And that's because most of us don't drink enough water! Don't just chug it when you remember, but carry around a water bottle with you and sip it often - I promise you won't feel hungry as often!

Usually the simple things are the best
things for us.

2) Eat a good breakfast!


No skipping here! You (and your metabolism) will pay for it later. Waking up hungry is a GOOD thing! And no, a cup of coffee does not count as breakfast.


3) Make ONE change at a time -


Whether it is eating more often (every 3-4 hours), eating a smaller dinner, cutting out sugar, or whatever change it is you are trying to make - make ONE change at a time. Taking on too much will set you up for failure (and stress you out!)- so make one change, master it until it is routine, and then take on the next one.

Dear Stress, Let's break-up.

The other day I was talking to my Pilates teacher Tanja, and I asked her what she did - aside from teaching Pilates - to be in such great shape. Tanja has always a well-trained body, but after giving birth to her son a couple of years ago, she has managed to get into the best shape of her life! She of course eats a healthy (and raw) diet, but one of the other things she mentioned to me was something I hadn't ever thought about before: Stress hormones, and the effect they have on the body's ability to get and stay in shape.

...and then after all of this, you have to pick up the kids,
go to grocery store, AND get in your workout...

Tanja knows me - she knows I'm hardcore, that I like to push myself, and that I know what I've gotta do to get into excellent shape. What Tanja also knows first-hand is burnout, years of lifting weights and over training, and the result - what I'm currently going through now that my body is, essentially, giving out. So, Tanja has recommended a number of changes for me - with my training, with my diet, and very importantly - my stress levels.

Excessive stress - both mentally and physically - will prompt the body's adrenal glands to produce stress hormones, namely, adrenaline and cortisol. And i'm not just talking about work, family, and financial stresses - but also the stress one places on themself to put in enough gym time, eat a strict diet, be stronger, skinnier, faster, etc. When we stress about these things, Cortisol - the body's primary stress hormone - is produced, causing an increase in blood glucose levels (sugar levels). This in turn hinders the body's immune system, digestive system, and various other repair and growth processes. Equally important, Corisol is the hormone that speaks to your brain to control mood and motivation.

(Did you know that stress actually causes your body to crave fatty, sugary, and salty foods?! That's why you go for the tub of ice cream after a long stressful day instead of a salad!)

When stress is present in your life on a regular basis, this creates a number of potential long-term problems, including trouble sleeping, depression/anxiety, digestive problems, and fatigue. ALL of these things will interfere with the ability to maintain a healthy lifestyle. I hadn't realized myself that the primary source of stress I felt in my life was actually the pressure I was putting on myself physically - my constant focus on diet and exercise, and my persistent tendency to never be satisfied. As a result, my body has been producing hormones that actually diminish the work i'm putting in.

We already have enough stresses in life that we cannot avoid - so don't add to it with over-stressing about extra cardio time, forcing workouts when you're tired, eating an overly strict diet, and never feeling like you're doing enough.

If you want results, stress LESS.

Extra tip: Take B vitamins to help regulate mood and stabilize the body's cortisol output and stress levels.

Use YOURSELF to INSPIRE yourself

Sometimes the best inspiration is YOURSELF.

Some people suggest pinning up photos all over your home of how you wish you looked to keep you focused on your health and fitness goals - something kinda like this:

I wish.

 OR this:

Nice...eyes.

But let's be honest - if you were paid lots of money to model, or be filmed on TV or in movies, you would probably have some ex$tra incentives to eat a (very) healthy diet and work out consistently too. BUT we're not paid the big bucks to bring sexy back (well, most of us at least), so striving to look like our friends in the photos above  - while not unattainable - may be a bit unrealistic.

Instead, how about striving to be the best version of yourself? Whether it is extra baby weight, a busy schedule that has kept you from the gym and healthy diet, or a general desire to get in shape (for summer maybe?), we all need a lot of motivation to get it done. And what better motivation than striving for something you know you've already achieved? It's a place you've been before, and know you can get back to.

With a vigorous workout schedule and a generally healthy diet, sometimes it is easy for one to plateau, get into a little slump, or lose sight of their goals. So, when this starts to happen to me, I look at a photo like this:

Me in the gym, working hard and getting it done!

This reminds me what I'm capable of - and even though this might not be what I'm striving for now, if I can get to this, then I can get anywhere in-between.

So instead of looking at photos of over-paid and under-fed famous people, find photos of yourself when you felt good - healthy, in-shape, fit, happy, whatever - and strive for that!

Two Weeks of Going RAW!

Follow me for two weeks as I do The Raw Diet* - I will write down what I eat and when I eat it - and then document the results to prove it works! 
*See my "Going Raw" post

As a weight management specialist, I have tried just about every diet in the book - after all, I would never recommend any diet that I have not tried myself! I've tried different diets not only see if they work, but also to see how I feel generally (am I energized? am I moody? Are my workouts stronger or weaker?) - and just out of sheer curiosity :). After years in the fitness industry, I have come to know my body very well, and what I need to do in the gym and in the kitchen to see results (whatever my goals may be).


One of the things I always recommend to friends trying to lose weight is to write it down. Write it down until it becomes an integrated part of your lifestyle. Actually seeing what you're is eating and when you're eating it is extremely helpful for noticing tendencies, pitfalls, and overall helps to hold you accountable for what you are putting in your body. And since people are often asking me "What do YOU eat when you want to lose weight?", I decided to write down what I'm eating for 14 straight days, and update the post daily.

The goals of this post are to:


1) Show how eating according to The Raw Diet actually works - and quickly.
2) Show that you can lose weight quickly without crash dieting and/or starving yourself.
3) Show that eating every 3-4 hours is beneficial for metabolism, energy levels, and overall weight-loss.
4) Re-energize! After months of getting caught up in work, re-furnishing our apartment, and traveling, it is time to re-focus on myself and my diet - and just in time for summer! :)
So here we go!


Everyday vitamin supplements:

• Fish oil
• Vitamin C
• Acaí berry
• Spirulina
• Ginseng

DAY 1: Monday, May 14th
I'm kick-starting with a modified juice cleanse today! The juice-only days are the hardest for me (because I love food!), but it is a great way to give my digestive system a break and 're-set' my body.
I have called this a 'modified-juice cleanse' becuase I will also incorporate 100% natural, raw, and gluten-free protein shakes - ensuring that my body gets the protein it needs!

Apple + carrots + spinach (lots of it!)
It may not look good - but it tastes great!

I recommend Sun Warrior protein powder!

0900: Glass of apple, carrot, and spinach juice (4oz) + big mug of green tea.
1045: 1 protein shake (1 scoop)
1230: Glass of apple, carrot, and spinach juice (4oz)
1500: Glass of apple, carrot, and spinach juice (8oz)
[Exercise: 20 minutes bike + weights: legs (light) + abs (light) + 15 minutes stepper (light)]
*I normally do not recommend working out on days that you juice - you may get light-headed, dizzy, or just feel weak -- but given that I haven't gone in a few days, I decided to go and do a light version (moderate paced cardio and lighter weights).
1700: Glass of apple, carrot, and spinach juice (10oz)
1930: Protein shake (blueberries, one scoop protein powder, 1 cup soy milk, 1 cup water)
And today is finished! I might have a cup of tea later, but that is it - and I will sleep well because my digestive system is not working overtime to process a big dinner, my body is tired from a workout and being a little under calories (this is normal for juice days), and my last meal is at 7:30pm - meaning that by 9/9:30pm I will be ready for bed!

DAY 2: Tuesday, May 15th
I feel good this morning - I slept well, and woke up refreshed (for the most part)!


0645: 1 orange + 1 pear
I want to put something in my body before I got for a morning run. Some believe that working out in the morning before eating helps burn fat - while others believe that this actually hinders your training goals. I believe the latter - your body needs fuel for a good workout and to keep your metabolims at high levels. *A topic for another post.*
[Exercise: 30 minute run]
0800: 1 medium Mango + 1 cup blueberries
0915: Two handfuls of grapes (about 20 grapes)
Remember: With the Raw Diet, you can eat as much fruit as you want, and should do this in the morning!
1115: 5 egg whites + salad (with sundried tomatoes and zucchini)
1430: 10g dark chocolate + decaf coffee
1500: 175g chicken breast + salad (with mushrooms, lettuce, olives, bell peppers, sauteéd onions, and tomato).
1745: Protein shake (1 scoop) + handful of walnuts/almonds
[Exercise: Pilates class]
2000: Protein shake (1 scoop + 100ml soy milk) + 10g dark chocolate (+ tea) for desert


Remember: You can eat dark chocolate after any meal - but try not to get crazy with it! I like to have a little bit every day :)


DAY 3: Wednesday, May 16th
0600: 2 small oranges
[Exercise: Spinning class + weights: biceps/triceps]
0815: 1 banana + 1 cup blueberries + 1 scoop protein powder + 150ml soy milk
0930: Two handfuls of grapes (about 25)
1145: Two small fillets of white fish + salad (zucchini, bell papers, sun dried tomatoes, cucumbers) + 3 egg whites
1415: About 3 big handfuls of mixed dried fruit (raisins, dried cranberries, dried apricots) and nuts (almonds, walnuts, pecans)*
1500: Handful of grapes*
*Note: Oops! This was NOT following the principles of the Raw Diet! I should have waited a full three hours for my lunch (protein) to digest before I ate from another food group (nuts/grapes).  
1715: Veggie salad
I know that i'm going out for date night tonight with my boyfriend, and that it will be a while before we eat, so I want to put something in my body.
1930: Date Night with my boyfriend - Nepalese food! I tried to keep it as healthy as possible - sticking with veggies, protein, and avoiding the heavy carbs + very small honey-based desert.


Remember: It is important to let yourself still have fun and have some planned cheat meals so you can stay on track your other days - otherwise, if you restrict yourself too much, you will most likely end up binging at some point.

My morning smoothie!

DAY 4: Thursday, May 17th
(Modified) Juice Day #2!


1045: My 'fruit soup' - blended blueberries, 1 banana, orange, and a kiwi
1330: Protein shake (2 scoops)
[Exercise: 20 min run + weights: back/chest/shoulders]
1600: About 10 oz. fresh fruit juice (apple, carrot, tomato, orange)
*Get a juicer! It is worth it!
1800: Protein shake (3 scoops)
2000: 1 cup of tomato juice (heated) + tea + 30g dark chocolate 


Yes, i still indulge in a little dark chocolate on my modified juice days.
BUT not too much!


DAY 5: Friday, May 18th
I have a  lot of energy this is morning, which is great because i'm going for a spin class! I can feel my energy levels have really increased, even after only a few days!


0700: 3/4 cup glutenfri oatmeal + 1/3 cup soy milk
[Exercise: Spinning class (=about 45 minutes of moderate-high intensity spinning) + weights: legs]
1045: 1 apple + 1 kiwi + 1/2 cup blueberries + 6oz fresh fruit juice (from yesterday)
I know i'm going to have lunch with a friend, but I need to put something in my body after that workout!
1230: (Lunch out at a café) - Burger (no bun) with bacon + a little bit of mayo + salad (no fries!) 
1530: 1 chicken breast + veggies

You can do the burger thing - without ruining your diet!

1830-1930: 1 apple + snacking on pistachios + 1 glass of white wine.
I'm out and about in town with a friend, so i'm snacking to keep my metabolism up! And remember that you can still drink while on the raw diet (wine is best) - but keep it limited to 4 drinks a week!
2100: Artichoke salad with cabbage, broccoli, bell peppers + olive oil dressing.
Yes, it is a bit late to be eating dinner (I got home late!), but it is important to give my body the calories it needs after a day of high physical activity (spinning, weights, + very long bike ride)! Since it is late, I will keep it simple with a veggie salad :)


DAY 6: Saturday, May 19th
Didn't get much sleep last night, so I think that is why I have a massive headache this morning. SO, i'm going to have some coffee and see if I perk up...


0730: 1 cup blueberries
0815 - 1030: 3 apples + 1 grapefruit
It is an interesting morning - painters have come to my apartment early to paint my kitchen and I cannot get in to make a proper breakfast, so i'm snacking on whatever fruit I can!
[Exercise: 60 min. Pilates]

I'm a big fan of adding Pilates twice a week into my workout
mix - keeps me injury free, strengthens my core, and
helps keep my muscles long and lean!

1230: Small café latte with soy milk
I have limited time before my next class - and having food in my stomach while pole dancing is a bit difficult, so i'm opting for a café latte with some protein-rich soy milk!
[Exercise: 60 min pole dancing]
1345: 1 apple
1430: 150g chicken + onions in lettuce wraps
1730: Bowl of fruit (watermelon, blueberries, apple, cherries)
2030: Miso soup + seaweed salad + one chicken rice paper roll.


Day 7: Sunday, May 20th
I slept in and it's a day off from the gym - it's been 6 days and my body needs a break!


945: Bowl of fruit (2 apples + 1 cup of blueberries + melon slices)
1200: Two handfuls mixed nuts and dried fruit
1515: Tune salad
1730: Big bowl of oatmeal (2 cups) + soy milk + honey
I'm having carb cravings, and instead of doing something unhealthy (like chips or pizza!), i'm opting for a heathier way to curb my craving - and I LOVE oatmeal! :)
2030: 1 apple
I had the munchies, but it was late and I didn't want to eat too much of anything!

ONE WEEK DOWN! I'm feeling good - much more energy, definitely feel lighter and leaner already! But i'm not a fan of scales, so i will only weight myself after the full two weeks. Also, I think I can do better - here is where my focus will be this week:

• Making sure I give my body 3 hours to digest one food group before consuming another is important.
• Increasing my protein intake, and lowering the amount of fruit i'm consuming.
• More complex carbohydrates, less fruit consumption just because it is easier!

So onward with WEEK #2!!
Day #8: Monday, May 21st
Modified Juice Day #3 - because i'm not feeling so well...:(

I don't feel so well this morning and i'm not sure why - getting sick maybe? I hope not. In order to curb any chance of my getting a spring cold, i'm going to pump myself full of vitamin C today and get to bed early.
*All fruit juice is 100% natural (freshly squeezed) - no store bought stuff!*

Try beetroot juice + apple juice - it is delicious!

0630: 1 protein shake (1 scoop + 2 cups soy milk)
0900: 1 cup of apple and beetroot juice (4 oz)
1030: 1 cup of apple and beetroot juice (4 oz)
1200: 1 glass of apple juice (10 oz) + cup of coffee + 15g dark chocolate
1345: 1 cup of apple and beetroot juice (4 oz)

1615: 1 protein shake (2 scoops + 2 cups soy milk)
1800: Large glass of veggie juice
1930: 30g dark chocolate + tea

Day #9: Tuesday, May 22
0645: 1 apple
0730: 1 protein shake (1 scoop)
[Exercise: 30 min. run + weights: shoulders, back, chest]
0915: 7 egg whites
1145: 1 peice of baked ham + 1/2 chicken breast + salad (mushrooms, lettuce + 1 tablespoon tomato dressing)
1430: 3 peices of baked ham + salad (mushrooms, lettuce + 1 tablespoons tomato dressing
In truth, i'm not a huge fan of baked ham - but at our lunch canteen, it was the best protein opiton I had today!
1730: Big bowl of fruit (mango + 1 small apple + cherries + blueberries)
I had some fruit that needed to be eaten before it went bad! :)
[Exercise: 60 min Pilates!]
2015: Protein shake (2 scoops + 1 cup soy milk) + 10g dark chocolate

Day #10: Wednesday, May 23
0600: Protein shake (2 scoops)
[Exercise: Spinning class + weights: biceps & triceps]
0930: Fruit smoothie + fruit (1 banana + 1 apple + 1 cup blueberries + 10 cherries)
1030: 1 apple + grapes (about 20)
1145: 1 protein shake (3 scoops)
1500: 1 apple + 1 pear + handful of grapes (20)
[Exercise: 45 minute bike-ride out of the city]
1830: Dinner out with the family (set-menu at the restaurant) - NO raw eating here!
[Exercise: 45 minute bike-ride back into the city]
Dinner was not a part of my normal Raw regime - but that is Ok, because it was a special occasion (my boyfriend's mom's birthday) and I have done a lot of exercise this day! It just means that I have to be EXTRA good with my raw diet the next few days!

Day #11: Thursday, May 24th
0730: Big bowl of fruit (1 kiwi, 1 banana, 1 apple, 1 small mango)
1100: Salmon filet + salad (with feta cheese!) + sauteéd mushrooms
*It was the GOOD kind of feta, so I couldn't resist - but I really should have being lactose-intolerant! *sigh*
1430: 1 egg + 4 egg whites + red bell pepper slices
[Exercise: 15 minute run (then side ache!)  + 30 minutes stepper + weights: Legs]
1730: Handful of grapes (while i bike home) + 1 apple
1930: 1 protein shake (3 scoops) + 20g dark chocolate for desert.

Day #12: Friday, May 25th
0615: 1 banana
 [Exercise: Spinning class +  weights: Arms]
0900: Big glass of beet and carrot juice
0930: 6 egg whites + 1 small onion + sundried tomotoes (with 1 tbs. ketchup on top!)

1200: Tuna salad (1 can tuna + spinach + mushrooms + balsamic vinegar) 
1500: 1 glass of beet/carrot/apple/ginger juice + grapes (15) + cherries (10) + 1 pear
1800: Handful of almonds and walnuts
2000: Veggies stir fry with soy sauce


Day #13: Saturday, May 26th
0830: Fruit smoothie  (1 banana + 2 cups berries + soy milk)
1100: 1 apple
 [Exercise: 2 hours of Pilates!]
1230: Shiritaki noodles + veggies + tomato sauce
1530: 1 protein shake (1 scoop)
1830: Large salad (take-out) with spinach, artichoke hearts, olives, mushrooms...
1930: 30g dark chocolate


Day #14: Sunday, May 27th
0830: Fruit smoothie (1 banana + 2 cups berries)
1030: Brunch with father-in-law: Egg frittata with spinach, asparagus, and onion + salad with mushrooms and olives.
1330: Shiritaki noodles + tomato sauce + veggies
 [Exercise: 6.5 km run + weights: Shoulders]
1630: 1 protein shake (1 scoop)
1930: Tuna salad (with spinach, mushrooms, bell pepper, onion, and olives)
2030: 1 lollipop :)

AND THE RESULTS ARE IN!

Ahh! It has taken me a while to update this post with my results because i've been SO busy! But here is the long and short of it:


The good stuff:

• I've lost 2.5 kilos (that is like 5 pounds in two weeks- not bad!)
• My skin has always been good - but it is noticeably more healthy (glowing).
• I'm sleeping well, and even when i've had less sleep than I would have liked, I still have energy to get up and go to the gym!
• My workouts are stronger - this is where I've seen improvement that I didn't expect! I am lifting more weight and you can definitely see more definition in my arms (pictures to come!)
• I'm tighter all around - i'm wearing pants that I didn't fit into before.

The not-so-good stuff (because it is not perfect!):

• I've been eating too much fruit, which means my tolerance for sugar has gone up. Not good in the sense that i'm craving more sweet stuff than i did before. 
• I didn't eat enough protein - so my challenge is to eat less fruit now and more protein!

I'm not at my goal yet (it is summer and i'm in a bikini in two weeks!) - and I think I could have done better in the sense that I 'mis-combined' some of my meals (if you don't know what I mean, then read my post on Going Raw), but at the same time, I was still able to eat out and enjoy life, which is important!

Oops, I did it again...

That's right, you've done it again - succumbed to temptation, fallen off the wagon, cheated on your diet. Now what? Do you starve yourself the entire next day? Run 20 miles? Or just give up entirely? No, no, and NO!

Oops! One chocolate turned into...20?

Here is the deal - everyone cheats on their diet at some point, even models (although their version of 'cheating' might be significantly different than yours). The important thing is not to beat yourself up over it, but rather focus your energy on preventing future unplanned slips! Self-loathing is a waste of time because you cannot take all that deliciousness back. Running until you faint the next day and/or surviving on nothing but lettuce leaves is not going to make a difference either - the damage has been done that day. This means that your body has already 'banked' the calories, and will do what it wants with them. The next day is a new day, and you start with a caloric clean-slate, so no amount of self-inflicted punishment is going to erase those damn cakalicious calories from the day before.

Yea, even bikini models cheat on their diet.

So then the question becomes - what now? 


1) First and foremost, recognize that you've cheated and don't make excuses ("Oh well, I guess it wasn't THAT bad"). Rather, own up to the fact that you are trying to achieve something (weight loss, a healthier lifestyle, lower cholesterol - whatever your goal may be), and you have just given yourself a set-back. The size of the set-back is not what is important - the more we justify it or sugar-coat it (pun intended), the more often it is likely to occur. That said, don't dwell on it! Negative reactions will most likely cause you to develop some other unhealthy tendencies, which are completely counter-productive to your goals.


2) DON'T develop this mentality: "Oh well, I've already 'ruined' today, so I might as well eat another 3 pieces of cake/giant bowl of ice cream/bag of chips/half of my kitchen..." This mentality is actually more common that some may think - the idea that because the damage is done, you might as well indulge further and start again tomorrow. The truth: You WILL make it worse. One giant bowl of ice cream is an indulgence, a 'cheat' meal in your diet - but three bowls + whatever else you can get your hands on is binging. And is just as unhealthy mentally as it is physically.

Yea, we've all been there, but it shouldn't be that often!

3) Think about how you feel - disappointed? sad? happy? like quitting? like binging? Really think about it - it will help you remember for the next time you think about cheating. If indulging is a common problem, write it down somewhere you can keep and read again the next time you are tempted. If you are logging your food in a journal, make sure you not only write down your 'cheat', but also your feelings after. It is important to have it there to look at as a reminder for the next time.


4) One of the most important points: Recognize the triggers. For me, it's late-night eating. I tend to feel more like 'cheating' on my diet in the evenings, when I'm watching TV or working. And in perfect line with the female cliché, when I'm sad I am tempted to sit on my couch with a carton of ice cream and a spoon. But being able to recognize what makes you indulge gives you the ability to avoid doing so! 

Are you making this decision because
you are emotional?

For example, if you tend to over-indulge at parties - where there are chips, nuts, and all sorts of snacks to go with your drinks - then make sure you position yourself far from the snack table, or don't go at all. Wait, don't go to the party? That's right. What is wrong with having no social life for a month in order to drop a few pounds? When I want to lose weight, I focus on more sleep, more exercise, more ME time - and less about making an appearance around town. And when I'm sad, I do not let myself in the kitchen until I feel better. It may not always work, but it works more times than it doesn't. Eventually, these triggers will not be triggers anymore (e.g. food will not be your first thought when you are sad). After two weeks of not letting myself eat after 8 in the evening, I didn't think about it anymore.


5) PLAN your 'cheat' meals. That's right - give yourself something to look forward to once or twice a week but not more. For example, if I know that I am going to brunch with a friend in the weekend, I let myself eat what I want to. So until then, I'm more likely to stick to my diet with something to look forward to. If I don't have something on the calendar, I put it there - for example, I will decide that on Friday after a good workout, I will make some pasta (a bowl, not a bucket!).

Do the calories count if nobody sees you? um, YES. 

Also, a good tip is to plan your cheat meals when you are WITH someone - e.g. I cheat when I go for burgers with a friend or share ice cream with my boyfriend. Doing this keeps the amount of splurging in check - you may be more likely to not only cheat, but do it in large quantities when nobody is there to budget you!


6) Make your own indulgences! That's right - if it is pizza you crave, it will be much more healthy if you make it yourself versus ordering out. Home-made stuff is almost always more healthy. And if you are going to buy it, don't buy it until you want it. That is, if you don't buy ice cream at the store, it will not be there to 'cheat' with at home. So when you want ice cream, go out and get it then.


7) Finally, when you want to splurge on something that is not a part of your diet, take a moment to think about it. Why do you want pizza/chips/chocolate/cake/etc? Is it because you are hungry? Eat something healthy first, wait 20 minutes, and see if you are still having cravings. Is it because you are tired? Go to bed, you will thank yourself in the morning. Is it because you are angry at your boyfriend/mom/boss? Wait until things have been resolved and you feel better before deciding to cheat (you probably won't feel like it once the storm has passed). Have a big glass of water (a big one), think about how you will feel when you have finished an entire pizza, and look at whatever notes you have from the last time you cheated (if you have them).

Go ahead, snack your way skinny!

Like many people, i'm a snacker - I snack when i'm nervous, I snack when i'm bored, I snack while i'm writing these blogs! And now I wonder: When did snacking get a bad name?? There are many benefits to snacking - and just to name a few:


1) Snacking curbs cravings. 
Many times when we crave sugar, junk food, <enter guilty pleasure here>, it is just because our blood sugar is low. The longer you go without food, the more likely you are to go for a donut or 12, instead of a more healthy choice.


2) Snacking keeps your metabolism up! 
Being hungry for extended period of time can send your body into 'starvation mode', and your metabolism will slow rapidly. Small and healthy snacking will keep your body working at its peak levels (= energy!).


3) Snacking keeps other meals reasonable in size (think: dinner). 
If you've had nothing to eat since lunch, by the time dinner rolls around you are most likely hungry, and more likely to eat a very large meal. Having regular snacks means you are more likely to be satisfied with a small and healthy dinner.

Is this you at the end of the day??

4) Snacking helps stabilize your mood and boosts brain power. 
Low blood sugar levels can not only lead to irritability, but affect your concentration, and of course, energy.


5) Snacking is just easier!
Snacks are, for the most part, easier to prepare and eat on the run, than full-on meals. Snacks can be easily fit into a busy schedule, and don't require as much time in the kitchen!

So, we've established that snacking - or grazing as i call it - is a good thing, but as I mentioned in my last post - what you are eating is important - all snacks are NOT created equal! 

And since i'm always getting the question "What should I eat??", here is a list of healthy, quick, and convenient snacks that are some of my favorites:

Learn to love these!

• Hard-boiled eggs/Egg whites
• Rich in protein, it is quite easy to throw a dozen of these in a pot and have them ready to go for the following days. However, make sure you are not eating too many, since the yoke is high in cholesterol and some saturated fat. I generally eat one egg (80 calories) + 4-5 egg whites (20 calories each).
• Celery
• This is for mindless snacking - celery provides no caloric value, so will not help you curb hunger. I snack on this when i'm bored-snacking :)
• Nuts (almonds and walnuts)
• I'm a bit discerning when it comes to nuts - some are better than others. Almonds are great, as are walnuts - just be sure that you are not eating too many! An almond is about 7 calories, while walnuts have about 14 calories. Since i'm not big on calorie-counting, I take one big handful and enjoy.

Ever seen these? Delicious!

• Dried fruit
• As noted with nuts above, not all dried fruit is preferable; pineapple rings, for example, are very high in sugar. However, dried apricots, apples, mangos, and raisins are excellent and are at the top of my list! Again, just be sure you are not consuming too much - they are not calorie-free and still contain sugar (albeit natural sugar! :)

• Fruit
• Some of the easiest snack food and packed with fiber! Take your pick, but i'm a huge fan of apples (great for fiber), bananas (help you feel full and are great for muscle soreness), frozen blueberries (vitamin C baby!) and kaki fruit (they are just my favorite!). Just don't always go for fruit, otherwise you will be eating quite a bit of (natural) sugar. I try to snack on fruit earlier in the day.
• Olives
• I love olives! They are easy to eat on the go, and full of energy-providing mono-saturated fats - absolutely great for losing and maintaining weight.  Eat 5-8 of them (depending on size) when you are on the go and need a boost!
• Chicken breast



Prepare your own snacks -
and avoid the temptation!

• Yea, that's right - a chicken breast. Who ways chicken can't be a snack? It tastes good, its protein-rich, it's not that messy. I usually bake many chicken breasts all at once - on Sunday for example, when i'm preparing for the week -and then I just wrap it in tinfoil when i'm on the go. Season your chicken and it is a tasty little healthy snack!
• Dark chocolate
• I eat dark chocolate (at least 70%) every day. Every. Day. In small quantities that is. This keeps me from craving other sweets!
• Air popped popcorn
• Try to eat this without salt if possible - but in general, a couple cups of this is a great on the go snack - easy to eat while driving or in the office!

Snacks I am NOT a fan of:

• Yogurt/cottage cheese/dairy-based snacks
• As a lactose-intolerant individual, I cannot myself recommend dairy-based snacks. That said, yogurt and cottage cheese can be a healthy choice. However, for weight loss, I recommend to cut out ALL dairy. Sorry.
• Peanut butter
• Don't get me wrong, I love (LOVE) peanut butter, but it is calorie-dense, and screws with the digestive process a bit.
• Anything pre-packaged
• Think: 100-calorie packs, 'healthy' chips, cereal bars, etc. Usually high in additives, sugar, and/or some other kind of unhealthy something!
• Shakes/protein bars
• Most of these are high in sugar and full of additives. 

And there you have it - so snack away! 

Don't wait until you're too hungry to resist it all!