How to Make Healthy Food Choices on Vacation!

Y’all! I just got back from a reeaaaaaaaalllllly fun trip to Florida. I went to Universal Studios for two days, then to a wedding on a boat in Clearwater Beach! What a blast!

IMG_20151022_113157-COLLAGE

Need less to say, I was eating out a lot. Here are my top tips for eating out on the road:

  •  Plan ahead. Look at menus, bring healthy snacks (like apples, carrots, salmon jerky, nuts, etc.), decide where you’ll eat in advance, and about what time you’ll go. Having a plan helps you stick to it, and takes the guessing (and worrying) out of the equation.
  • Don’t wait until you’re really hungry to make a food decision. This goes along with the above tip. If you’re prepared, you’re less likely to binge on churros!
  • Seek out vegetables. I know it’s possible since I just had some GREAT meals, at a theme park, that had a lot of vegetables. One meal even came with broccoli, carrots, cauliflower, and peas. And they were big portions too!
  • Seek out grilled protein. Sure, it’s easy to grab those chicken strips and fries, but there are better options. I even had a smoked, pulled chicken salad at The Three Broomsticks (Harry Potter fans know the reference, I’m sure). It was sooooo good, and reasonably priced.
  • Think about how you’ll feel afterwards. Say you want to go for the pizza dipped in ranch dressing. Will that make your gut feel like a brick? Maybe that’s not the best option when you’re about to go on a ride that spins you around and flips you upside down…
  • Avoid snacking. Every fifty-ish feet in theme parks there’s another vendor selling something. Ask yourself, “Am I really hungry?” Those dippin’ dots probably won’t satisfy you if you are.
  • Plan for GFG’s (guilt free grubs). I saw a key lime cheesecake in the window of a bakery, and knew I had to try it. I made a mental note, then came back to have it when I was more hungry, and then enjoyed the heck out of it! In places like a theme park, the food will still be there later. Do you really need to eat it RIGHT now? Plus, if you know you’ll be enjoying a delicious snack later, it could help you eat more healthy foods leading up to it.
  • Eat less frequently. I usually eat three square meals a day and no snacks. This trip, I stuck to two meals. Mostly because I wanted to ride as many rides as I could, but also because I knew the meals would probably be higher in calories than I was used to. I knew that fewer meals containing higher calories would still put me at an appropriate amount of energy intake for my movement needs those days.
  • Carry a water bottle, and continue to drink plenty of water (yep, it’s there under my sweatshirt in the first picture!). There were tons of drinking fountains all over the theme park, and when we sat down to eat at a restaurant, the servers even filled my bottle with ice. How nice! You may even need more water than normal if you’re outside a lot in the sun!
  • Have fun!!! Try new foods, or the local cuisine!

BONUS: I gained NO weight, and felt comfortable (not bloated and gross) the whole trip. I’d call that a win!

So, there you have it!

ACTION STEP: Next time you’re out of town on vacation, pick one or more of these tips to implement. Then tell me which one you tried and how it went!

Word of the Week: Courage!

Courage:

  • the quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear; bravery.
  • the heart as the source of emotion.

Jump in Water

What a big word.

This was something I struggled with today. As many of my awesome Facebook fans know, I announced to them today that I started this business. I invited them individually to like the page, then wrote a post on my personal page announcing the big news.

Inviting people and writing the post wasn’t the problem, hitting the share button froze me up for a bit though.

Instantly thoughts popped into my head like, “what if nobody thinks I have anything to offer?” “what if they think I’m stupid for doing this?” “what if everyone ignores my request to “like” the page?” “what if people think, it’s just another fitness website, there’s plenty of those!”

Then, I said to myself, screw it. I hit that share button. It felt goooood!

Y’all remember the movie The Notebook right? You know that scene where Rachel McAdams is scared to get in the water:

I don’t know about you, but I could feel how nervous she was. She was scared, she even yelled, “I can’t!”

But, then she did. She found the courage. She jumped off that ledge, squeezed the heck out of the rope, then splashed into that water. Maybe you would too if Ryan Gosling was yelling at you! 🙂

Sometimes things can seem hard until we actually do them, then we catch ourselves thinking things like, “that wasn’t as bad as I thought it would be!” This week I’m challenging you to just, “get in the water!”

ACTION STEP: this week, find courage to conquer a fear. This can be anything. Talking to your partner about that overdue fitness retreat you want to go on, trying a new exercise class at the gym that you thought looked too hard, telling your friends how excited you are to start eating healthier, or posting about your latest weight lifting personal record on social media. I bet you’ll be surprised how many people will love and support you for being courageous enough to put yourself out there.

Report back, and let me know how you found courage this week. See y’all next week for another WOW!

Faux Beef Stroganoff!

Have you ever had one of those, “I should have gone shopping, what the heck am I going to make for dinner?” nights?

I give you a tossed together creation, from what little I had in the fridge, that turned out better than I thought! I had no idea if this would even taste good, but I definitely wasn’t going to leave to go get groceries!

1 lb of ground beef
4 celery stalks
1/2 head of cabbage
1 10 oz can of condensed cream of mushroom soup
1 14 oz can of coconut milk
24 oz water (fill each empty can once, keep it simple!)
2 tbsp coconut aminos or soy sauce
2 tbsp minced onion (the seasoning)
1 tbsp black pepper

In a large pot, brown the ground beef on medium heat.
While that’s cooking, dice the celery and cabbage into bite sized pieces.
Once the meat is fully browned, add the celery and cabbage (don’t drain the grease).
Cook for about 5 minutes.
Add cream of mushroom soup, coconut milk, water, coconut aminos or soy sauce, minced onion, and black pepper.
Bring to a boil.
Reduce to low, and simmer for about 10 minutes.

Serves 4-6. ENJOY!!!

Faux Stroganoff

After I had a bite, I said, “hey, this tastes like beef stroganoff!” It was rather tasty considering my situation. So there you have it, an accidental healthy version of beef stroganoff! Sometimes great things come from less than ideal situations! YAY!

And, you can call this faux-stro. That’s what all the cool kids do.