Sunday Social May 19th

Wow!  I can't believe we are already in mid-May.  I need to go get a poster board and get started on our Summer To-Do list ASAP!

On to Sunday Social.  I just love this link-up because it allows you, the reader, to get to know me and for me to get to know you.  That is, if you leave me comments.  So, please...leave me comments with your answers! (sticks bottom lip out and makes puppy eyes.)

1. What is your favorite kind of surprise?
I love all good/happy surprises!  Even the not so fun surprise moments, like a friend with a flat tire that needs a ride, are great in my book.  It is the unexpected that makes life what it is.  As long as everyone ends up healthy and safe, bring on the surprises!

2.  Flowers or chocolate?
Chocolate for sure!  I know neither one lasts very long, and yes, flowers are beautiful, but I just love a good sweet treat.

3.  What is your favorite summertime activity?
Going swimming!  It is so fun to get a little (sunscreened) sun, splash around and cool off, and then head home tired and ready to lounge on the couch and watch a movie.  I also feel like pizza after is a must :)

4.  Do you have any vacations planned this summer?
Not yet!  We will hopefully be going out of town for a baseball tournament and maybe a small road trip, somewhere that is around 4 hours away from KC.

5.  Favorite summer holiday?
The 4th of July!  It is one of THE best days!  Warm weather, great food, lots of time with family and friends.  And daylight until 9 pm.  Followed with fireworks.  Always a fun time.

I love fireworks faces.

Patriotic selfie.

6.  What is your dream vacation?
Hawaii.  I went when I was a teenager and would love to go back now with JF and the boys.

Your turn.  Tell me all about YOU in the comments below or link up with Ashley and Neely.

Enjoy your Sunday!

The 1 Diet Mistake You Are Making

I like to think that everyone tries their best to eat healthy.  Some more than others, but we all know what we should be eating, whether we do it or not is the challenge.

But what if you think that you are doing everything right and...you just aren't?
As a Pilates instructor I hear from my students, family, friends and acquaintences about what nutrition paths they are taking.  I also tend to pay more attention to social media posts and conversations about diet and nutrition.
In my opinion there is one critical mistake that most people tend to make.  But it's not their fault.  And if you are doing it, it's not your fault.  Blame it on marketing, big business, common misconceptions...the misinformation comes from all over.
Okay.  So, I need to get to the point.  What is the mistake?
You aren't eating REAL FOOD.
That 100 calorie cereal bar that promises to fill you up and aid in weight loss is basically just chemicals and fillers.
The frozen diet meal that looks so appetizing on the box and is described just like a favorite restaurant meal may taste great and get you thinking that you are on the right track, but, again, it's chemicals, fillers and pretty packaging.
The breakfast sandwich that claims to be "lite" is light on nutrients and healthy ingredients that will help you get through your day.

So, what's a person to do?

Just eat real.

It may take a few extra minutes of prep work, but I promise it isn't as hard as it seems.
  
Clean Eating Examples:

Breakfast - Peel and slice a banana and sprinkle with cinnamon.  Add a dollop (1 tbsp) of nut butter or sunflower seed butter.  Dip and enjoy!  In the picture below I added berries because they were in season!

Lunch - Carrot sticks, celery sticks, a cutie orange and/or berries, 1/8 cup of almonds, walnuts, pecans or your favorite nut.  Add a small piece of cheese, like swiss or babybel, along with whole grain crackers.  This is what I pack nearly everyday for my lunch or dinner at work.  My favorite brand of crackers.

Dinner - Cook real!  Real ingredient always win over pre-packaged.  Even if the fat content is higher if, for example, you make a bechamel sauce as opposed to a "fat-free" jar of alfredo, that  is okay.  Remember, fat doesn't make you fat, sugar (and chemicals!) do.

When in doubt, throw as many fresh veggies together as you can,
drizzle with olive oil and a splash of lemon or orange juice!

Here are a few of my favorite clean eating dinners:

Salsa Chicken and Red Beans

Vegetarian Mexican Pizza

Quinoa Tuna Casserole

A quick google or pinterest search for "eating clean" or "eat clean recipes" should also bring you a treasure trove of ideas.

When in doubt, pack whatever veggies and fruit you have and take with you, whether it's to work or to run errands.  A banana or apple in my purse has kept me from grabbing fast-food many times!  Keeping a Larabar or Kind Bar in my desk has also saved the day quite often!

Remember, you don't have to eat perfect, you just have to eat the best YOU can each day!

What is your favorite clean eating meal?

What is your typical breakfast?

Do you have any emergency healthy snacks packed in your bag or desk?

Healthy Holidays Part 1

Keep Calm and Eat Turkey
I know, I know.  The whole "keep calm" thing is a little cliche by now, but it really seems appropriate in this case.  
Every where you turn for the next 6 weeks you will see hearty meals, cookies, cakes, lattes and candy.  You will also see magazine articles, news segments and online pop-ups giving you advice on how to avoid holiday weight gain.  One of my least favorite suggestions is to take tiny portions of the foods you want at the the actual holiday party.
What?
This fitness trainer is telling me not to take small portions?
Yes.  That is exactly what I am saying.  I mean, kind of.
Here, today, is my helpful holiday eating advice.  It involves clear, calm thinking but also indulging when the moment is right.

1)  Eat healthy or healthier than normal day-to-day.
That's right.  You will be faced with peppermint mochas and gingerbread Oreos every time you step out of your house.  Avoid these treats now so that you can indulge later.  Pack lots of cut up veggies and fruit to stash in your fridge, at work, even keep some in your bag for when you are out shopping.  A baggie full of almonds or walnuts is a great idea, too.

2)  Workout!  
It's one of the busiest times of the year, and daylight is at a premium, I know.  But even a 10-15 minute workout will get your heart pumping and clear your mind.  It may just help curb your cravings, too.
Go for a walk.  Do some quick stretches.  Do my 10 minute workout :)  Just get moving now...think of it like a savings account.  Burn the calories and build the muscle now to get your metabolism revved up for the big feast.

3)  Don't nibble
As you are preparing Thanksgiving meals and treats, don't snack on the ingredients.  I am the number 1 prime suspect in this crime.  So much so that in the past I am so sick of the food I am making that I don't even eat it at the actual meal.  Don't be like me.  Keep a glass of water handy.  Again, a few healthy options like celery sticks or grapes.  Chew gum.  Play music (it's hard to snack if you are singing!)  The average bite of food contains 25 calories.  Don't waste those calories on cut up bread, cookie dough or turkey skin.  Wait until you can sit down, with a fork and knife, and actually enjoy it!

The one thing I want you to remember:  One meal will not make you gain weight.  It is how you eat over a period of time, say, Thanksgiving to New Years, that will cause unwanted weight gain.  So...keep this in mind.  Eat healthy, workout, be "good" on a day-to-day basis and then, when the actual holiday meal or party arrives, you can sit back, enjoy the fare, and truly celebrate.