Tips to stay on track for this holiday weekend

I know this is going to be a tough one for you ladies since we have weigh-ins on Monday so I just wanted to try and give some tips that will help you enjoy the day and not really feel like you’re missing out.  So, here’s a little list for you guys….

- You can always bring a healthier dish to dinner.  That way you won’t have to feel badly saying no to anything and you’ll seem thoughtful.

-Try using a smaller plate.  You’ll have smaller portions

-Wear clothes that are a little tighter.  You won’t want to eat so much lol.

-Drink lots of water to help fill you up

-Eat a meal/snack before heading to dinner or before you serve dinner.

-If you’re entertaining make sure to prepare healthy options.  You’ll be surprised how quickly it’ll disappear! (Some recipes below for you)

-Offer a family walk after dinner. 

-Don’t be bullied into food.  It’s ok to say no. 

-Games are super helpful and will keep you away from picking at what’s left from dinner and dessert.

-Enjoy your relax meal but don’t binge so badly you’ll regret it the next day.  Eat until you’re full and then walk away.

Hope this helps everyone!

-Nikki : )

***Healthy options

Make some deviled eggs with light mayo/mustard mix.  It's Easter, there's tons of eggs around!

Make some sugar-free Jello.  Top with fat-free Cool Whip with sliced fruit (i.e. strawberries, blueberries, kiwi) and some sliced almonds.

Use fat-free Greek yogurt as a dip for your guests.  Mix in some Ranch powder and put out some veggies

Hummus and veggies are a appetizer

Making small switches in homemade recipes like Splenda instead of sugar, wheat flour instead of white flour, walnut oil instead of olive oil will help healthy up a recipe.

Pumpkin Pancakes

Per several requests here is my pumpkin pancake recipe.  I love these and hopefully you guys will too!

Ingredients
1/4 cup of canned pumpkin (NOT PUMPKIN MIX)
1 packet of Truvia or Splenda
1 teaspoon of vanilla
2 large egg whites
Cinnamon

I mix all of these ingredients together in a bowl in no particular order until it is smooth.  It takes a few since the pumpkin tends to be lumpy but try to mix into a smooth batter.

Then add the mixture to a frying pan that's been sprayed with cooking spray.  I made 3 pancakes with this recipe.

These don't necessarily work the same as regular pancakes.  You want them to cook for about 4 mins on medium heat or until they are a little lighter through the middle.  Flip and cook for about the same amount of time on the other side.  Just keep an eye on them so they don't burn.

I will usually add my Morning Star Breakfast Sausage with these to add some extra protein.  Plus, they taste freakin great!

Nutritional Info:
Calories: 75
Fat: 0
Carbs: 9
Protein: 9

They are also added to www.myfitnesspal.com under "Nikki's Pumpkin Pancakes"

All we are saying is give fats a chance!

So many times I see people's nutrition logs or chat with them about different options for food and I hear, "But it was low fat." Eck! Low fat doesn't mean it's good for you. It's the same idea for organic foods. Just because it's made organically it doesn't mean that it's healthy or going to help you reach your weight goal. Since the hype of "Low fat" has come around obesity rates in the US have doubled. People have been taught for years now that fat is a bad thing. They have also embraced the thinking that if it's low fat I can eat more of it. We need to change this way of thinking.

Firstly, there is good fats and bad fats. Good fats are monounsaturated and polyunsaturated fats. These good fats help with your heart, cholesterol and well being in general. The other great thing about these fats is they will help you stay full longer. You body processes these fats at a slower rate. Therefore, you'll take in less calories. Some examples of monounsaturated fats are avocado, canola oil, peanut oil, nuts, sesame oil. Some examples of polyunsaturated fats are pumpkin, sunflower or flax seeds, fatty fish and tofu.

Bad fats are trans fats and saturated fat. These fats usually look pretty solid at room temperate and increase disease and increase cholesterol. Saturated fat can be found in fattier cuts of red meat, whole-fat dairy product and butter. Trans fats are mostly found in processed, sugary and packaged foods. The best way to stay away from trans fats is, the closest the product is to it's natural form the better.

If I could put this in a dorkier analogy, the "bad fats" are the dark side (being that they solidify at room temperature). The "good fats" are Jedi's (being that they are more clear oils).

Some easy ways to switch from the dark side is:

-Cooking sprays while cooking or canola oil instead of butter
-Switching to lower fat dairy products
-Leaner cuts of meat or switching to chicken or fish
-Limit fast food intake
-Bake, grill or broil instead of frying foods


Now that you're armed with some more knowledge let's see how amazingly you'll do in switching over your nutrition and reaching for those healthier goals.

Go get 'em!