Eating Healthy While on Vacation

Vacation is a time to relax, unwind, recharge your batteries and decompress from daily stress. With that often comes a lowered self-discipline and the temptation to eat and drink everything in sight. This can spell disaster for your long-running resolution to lose weight and keep it off. When you go on vacation, whether it be by plane or car, you can still enjoy yourself while also maintaining a healthy diet.

Step 1

Use the Daily Plate to find out your current calorie goal. Input your age, weight, height and your expected activity level while you are away. Track the caloric amount and keep it fresh in your memory as you go on vacation. This can help keep you accountable when you are eating meals.

Step 2

Prepare before you leave. Pack dried fruit, fresh fruit, seeds, nuts and nutritional bars into your suitcase, backpack and carry-on. Always have healthy snacks on hand to prevent you from indulging in the high-calorie options that you might run into at roadside stores, airplanes, airports and hotels.

Step 3

Have your meats and fish prepared low-fat when you are dining out. Pass on the deep fried, pan fried, crispy, scalloped and au-gratin style dishes. Opt instead for baked, broiled, steamed, poached and seared.

Step 4

Watch the additional toppings that come with your meals. Ask for foods to be prepared without the addition of cheese, creamed sauces, bacon, butter and heavy dressings.

Step 5

Refrain from the high-calorie alcoholic and nonalcoholic drinks. Fancy mixed drinks with umbrellas can easily add an additional 500 calories plus to any meal that you consume with them. Choose water or diet soda with your meals to reduce the calories and to also help fill you up.

Step 6

Split your entree with your spouse or friend. Meals by themselves can exceed 750 calories. If you were to eat a meal with an appetizer and dessert, you are easily coming close to 1200 calories. If you have your heart set on the prime rib dinner, create two meals out of it and share. Do the same thing with your appetizer and dessert.

Step 7

Eat healthy snacks in between your meals to keep your appetite under control and to keep your metabolism elevated. Find a smoothie shop and have a fruit smoothie in the afternoon or resort to eating one of the snacks that you packed for the trip.

Step 8

Do not eat high-carb meals at least two hours before retiring for the night. Eating late can cause you to gain weight because your insulin levels spike and your metabolism slows down.

Step 9

Keep a daily account of all your meals to keep your calories near your recommended range. Do not beat yourself up if you are slightly over. After all, you are on vacation. Just try to stay within your boundaries.

Tip

Walking is an easy and effective form of exercise. Walk to the restaurant and go for a nice long walk when you are done eating.

10 Reasons to get HEALTHY!

1. When you are healthy and fit, you will feel more energetic. So even after a long day at work, you will have the energy to spend quality time with family and friends instead of simply crashing in front of the TV.

2. A healthy fitness level makes you look good and young. With a healthy fitness level, your body will be toned and you will neither be under nor overweight. A well proportioned body and toned muscles will make you beautiful both inside and out.

3. When you are healthy with a high fitness level, both your mind and your body function better. You achieve and do more in less time and are more efficient.

4. By maintaining a healthy fitness level, you ward off a large number of lifestyle related ailments like type 2 diabetes, coronary heart disease, migraines, back and muscle problems and pains, arthritis and other heart and immune system related problems.

5. A high level of fitness leads to increased stamina. This means that you actually have more energy to do what you love in life, be it dancing, playing with your kids, indulging in your favorite sport or putting your heart and soul in your own business.

6. By being fit, you lessen the risk of injury and muscle and bone related ailments. Since you will need to exercise regularly to maintain a healthy fitness level, your bone density and muscle density and strength will increase over a period of time, making you less susceptible to injuries.

7. With a healthy fitness level, you will age better. Stronger bones and muscles and a healthy constitution will ensure that age related ailments like arthritis, osteoporosis, asthma, heart diseases and low stamina and energy have the least effect on your body.

8. When you have a healthy fitness level, you will feel happy. This is because exercising releases feel good hormones or endorphins, which will give you a high and make you feel better and happier throughout the day. Being fit has been known to counteract depression and anxiety as well.

9. Your risk of cardiovascular diseases, high blood pressure, type 2 diabetes and some cancers is alleviated if you maintain a healthy fitness level. This means that you will live longer with a high fitness level.

10. Being healthy and fit is its own reward! When you are disease free and happy; when you are the perfect weight for your height and when you have the energy to do anything that you want for as long as you want it, then you are one of the luckiest people on this earth.

GET MOTIVATED, GET HEALTHY

Protein Smoothies

1. Post-Workout High Protein Shake

This one’s great for recovering from an intense weight-training or cardio workout! Packed full of protein and healthy carbs to support muscle repair.

1 scoop of Delicious Vanilla flavor protein

1 banana (frozen and cut up is best)

1/4 cup of frozen blueberries

1/4 cup of non-fat Greek yogurt

1/4 cup of orange or fruit juice

2. Chocolate Peanut Butter Diet Shake

A great protein shake to soothe those cravings and keep your dieting on track!

1 scoop of Milk Chocolate flavor protein

2 Tbsp. all-natural peanut butter

1 banana (frozen and cut up is best)

1/2 cup of fat-free milk

Handful of ice cubes & water as needed

3. Super-Fruit Antioxidant Shake 

This one’s good no matter your goals. The antioxidant and vitamin rich ingredients are great for supporting any lifestyle.

1 scoop of Optimum 100% Natural Whey

1 Tsp. of NOW Acai Extract

1/4 cup of frozen blueberries

1/4 cup of frozen strawberries

1/4 cup of non-fat Greek yogurt

1/2 cup of acai berry juice or pomegranate juice

4. Vanilla Breakfast Power Smoothie

If you’re looking for a great breakfast smoothie to keep you going through the day, this is the one for you! Packed full of healthy ingredients and time-released protein to keep your muscles fueled!

2 scoops of vanilla flavor Muscle Feeder

1/2 cup of fat-free milk

1/4 cup of fat-free Greek yogurt

1 banana (frozen and cut up is best)

1 Tbsp. of honey

1/4 cup of quick oats (uncooked)

5. Tropical Protein Shake 

Finally, this one’s great for making you feel like you’re somewhere warm and tropical. Another great option for satisfying those cravings.

1 scoop of Delicious Vanilla flavor protein

1/4 cup of coconut milk

1/4 cup of fat-free Greek yogurt

1/4 cup of pineapple juice

1/2 cup of frozen pineapple chunks

Handful of ice cubes

Healthy Food Substitutions

There are healthy and delicious food substitutions that can be used in everyday food preparation. Taste does not need to be compromised when preparing a healthy meal. Remember, there is usually a low-fat or low calorie alternative to a regular ingredient that will not alter the taste while making a healthy substitution. Try one substitution at a time to assess how each works in your favorite recipes.

1. Whole Wheat

Replace white bread, rice, crackers, pasta and sweetened cereals with whole wheat bread and pasta, whole grain crackers and cereals, brown rice and couscous.

2. Fresh Herbs

Use fresh herbs and spices in place of salt.

Fresh ground black pepper is the simplest of spice substitutions.

Experimenting with other flavorful herbs and spices can enhance the flavor of any recipe.

Salt is an essential component of any baking recipe; do not make a substitution in baking.

3. Low Fat Dairy

Dairy products can be a healthier choice by selecting a low fat or nonfat substitute.

Heavy cream can be replaced with fat free sour cream.

Replace sour cream with nonfat plain Greek yogurt; this eliminates the high saturated fat and cholesterol while adding high quality protein.

Instead of mayonnaise, nonfat yogurt can be used in salad dressing and spreads.

Thicken soups or sauces by pureeing a portion of the chunky ingredients; add the puree back into the recipe. This healthy alternative thickens the recipe without the fat intake.

4. Applesauce

Try using applesauce in place of butter or shortening. One half cup of applesauce equals one cup of butter or shortening. Be aware that baked goods using applesauce can become a little rubbery if left in the oven too long. Non stick cooking spray is another important substitution when baking or cooking on the stovetop. Simply spray the pan to eliminate the extra butter or shortening. Another secret to eliminating unnecessary fat is to substitute vegetable stock for butter when sauteeing vegetables on the stovetop.

5. Eggs

Eggs are easy to substitute. Use either a liquid egg substitute or a powdered replacement.

The liquid substitute is the most common and can be used in baking as well as to make a delicious omelet or scrambled eggs; 1/4 cup of egg substitute equals one whole egg.

The powdered egg replacement can only be used in baking; mix 1 tablespoon of the powdered egg with 3 tablespoons of water to reconstitute and add to recipe.

6. Turkey, Chicken and Tofu

Moving onto the main entree, there is an easy ground beef substitution. Ground turkey or ground chicken can be used in any recipe calling for ground beef; an easy way to eliminate unhealthy fat grams. The ground chicken is a little moister than the turkey so adjust cooking times accordingly. At the very least, use extra lean ground beef if turkey and chicken are not an option. Tofu is another option to replace chicken in any entree recipe.

7. Fresh and Frozen Vegetables

The best choice of vegetables is fresh. Next choice, select frozen vegetables with no added flavors, salt or sauces.

Canned vegetables should be avoided because of the salt content and other additives.

8. Other Substitutions

Try these simple food substitutions that can make your meals healthier from the start.

Don't use bacon; use Canadian bacon or lean ham.

Don't use ricotta cheese; use low-fat or nonfat cottage cheese.

Don't use cream in coffee; use milk.

Don't use mayonnaise on a sandwich; use mustard.

Don't use butter on a bagel; use jam.

12 Tasty Substitutions When Cutting Carbs

If you are having trouble completely removing Carbs, here are some creative meals that cut back carbs!

The best way to cut carbs from your diet is to make creative substitutions. That way you can still eat the foods you love, without busting your diet.

Hash Browns

Substitute: Squash for potatoes

Summer squash (the football-shaped yellow kind) tastes similar to potatoes when cooked—but has just a fraction of the carbs. Grate the squash, mix in an egg as binder, make patties, and fry them in olive oil

Carbs Eliminated: About 15 grams (g) per hash-brown patty

The Taste: Not as firm and crispy as regular hash browns, but the potato flavor is there.

Mash Potatoes

Substitute: Cauliflower for potatoes

Steam some fresh or frozen cauliflower in the microwave. Then spray the cauliflower with butter substitute, add a little nonfat half-and-half substitute, and puree in a food processor or blender. "Salt and pepper to taste and you've got something that quite honestly can compete with the real thing any day

Carbs Eliminated: 30 g per cup

The Taste: After a couple of bites, you forget it's not potatoes.

Lasagna

Substitute: Zucchini slices for noodles

Slice four to five medium-size zukes lengthwise into three-quarter-inch-thick strips. Sprinkle Italian seasoning on the strips, place them in a single layer on a nonstick cookie sheet, and bake at 425 degrees F for 20 minutes. You want them firm, not crisp. Then simply make the lasagna as you normally would, replacing lasagna noodles with the baked zucchini,

Carbs Eliminated: 36 g per serving

The Taste: Delicious. The zucchini provides texture that you don't get from noodles alone.

Spaghetti

Substitute: Spaghetti squash for spaghetti

A cooked spaghetti squash is like Mother Nature's automatic spaghetti maker—the flesh becomes noodlelike strands. All you have to do is cut the squash in half and remove the seeds. Then place each half—cut side down—on a plate with a quarter cup of water. Nuke the squash for 10 minutes or until it's soft to the touch. Let it cool, then scrape out the "spaghetti" strands and top with pasta sauce and cheese.

Carbs Eliminated: 30 g per cup

The Taste: Great. Spaghetti squash has exactly the same consistency as real pasta

Pancakes

Substitute: Oatmeal and cottage cheese for pancake mix

Mix together half a cup of old-fashioned oatmeal, a quarter cup of low-fat cottage cheese, two eggs, and a dash each of vanilla extract, cinnamon, and nutmeg. Process in a blender until smooth. Cook the mixture like a regular pancake.

Carbs Eliminated: 45 g per pancake

The Taste: With syrup, you could never tell the difference.

Scalloped Potatoes

Substitute: Tempeh for potatoes

Tempeh can be really bland, but if you jazz it up with herbs and spices, it's a great substitute for potatoes. Saute a couple of cups of thinly diced tempeh with garlic and onions. Then pour a cheese sauce (sharper is better) over the tempeh cubes and bake for half an hour.

Carbs Eliminated: 11 g per cup

The Taste: Just like a slightly nutty baked potato.

Macaroni and Cheese

Substitute: Diced vegetables for macaroni

Even instant mac and cheese can go lower-carb; use only half the pasta in the box and bulk it up with a couple of cups of frozen mixed vegetables.

Carbs Eliminated: 13 g per cup

The Taste: I wouldn't mind eating this.

Pasta Salad

Substitute: Mixed vegetables or black beans for half the pasta

Same idea as the mac and cheese, but try black beans, diced tomatoes, and chunks of ham, tuna, chicken, or hard-boiled eggs. These kinds of salads are a blank slate, so you can top them with anything from a vinaigrette, or even lime juice and slices of avocado

Carbs Eliminated: 10 g per cup

The Taste: Awesome. I don't miss the extra pasta at all.

Cheese-Flavored Chips

Substitute: Low-fat string cheese for chips

Cut sticks of string cheese into quarter-inch-thick slices and scatter the rounds on a cookie sheet coated with nonstick spray, leaving them an inch or two apart. Bake at 375 F for 4 to 5 minutes or until the cheese melts and turns golden brown. Let them cool, then peel the chips off the tray.

Carbs Eliminated: Up to 90 g per serving

The Taste: Like the cheese you pull off the top of a pizza.

Pizza

Substitute: Portobello mushrooms for pizza crust

Cut the gills out of the inside of the mushroom, then place the mushroom on an oiled cookie sheet and bake for 5 to 10 minutes so it dries out slightly. Add tomato sauce, mozzarella, and pepperoni or other toppings and broil until the cheese begins to melt.

Carbs Eliminated: About 20 g per slice

The Taste: Like pizza, but moister.

Beef-a-Roni

Substitute: Eggplant for pasta

Mixing diced eggplant with ground beef is healthier and more highbrow than this old skillet special. You have to soften the eggplant first. Cut it in half, brush it with olive oil, and then broil for 10 to 20 minutes. Let it cool, dice it up, and mix with hamburger, tomato sauce, and spices.

Carbs Eliminated: 26 g per cup

The Taste: Exactly like Hamburger Helper, in a good way.

Sandwiches

Substitute: Napa or Chinese cabbage for bread

Slap your turkey and Swiss onto a leaf of cabbage and roll it up.  Dip the roll in mustard.

Carbs Eliminated: 29 g per sandwich

The Taste: Better than eating plain cold cuts.

7 Ways to Keep Your Motivation To Exercise

Everyone has started out on an exercise program full of excitement and determination, only to find the excitement start to fade after a few days. What started as something you were sure was going to change your life, has began to make your life a nightmare, trying to keep the enthusiasm at a high enough level to continue exercising. In order to stick to an exercise program, and make it work for you, you need to find a way to keep that original motivation. Here are some tips to help get you motivated, and encourage you to stay that way.

1) Find A Role Model – Who has that “perfect” body that you would love to have? Who sticks to a fitness plan, and shows that dedication in the way they live their lives? Many women tape up pictures of someone they aspire to be like, such as a model or actress. This is a great way to keep your goals fresh in your mind, and to remind you what you’re striving towards. Make sure that you choose someone deserving of your admiration – not someone who has unhealthy eating or exercise habits, or who has an impossible to achieve image.

 

2) Set Small Goals – If you have set the bar too high by setting goals that are too tough to reach, you’re setting yourself up to be disappointed. If you don’t achieve the goals you have set, you will become discouraged. Just set smaller, easy to achieve goals and work your way towards the bigger goals. Start with something simple like, “I will work out three times this week.” Once you have established a routine, start working out harder, and try doing more each session.

 

3) Reward Yourself – Setting goals is a great way to get yourself going in an exercise program, but if you have a hard time keeping yourself going, don’t be afraid to offer yourself rewards for any small achievements. You don’t need to go overboard – just small rewards for reaching small goals. Take yourself out to a movie you’ve been wanting to see if you achieve your goal of working out three times in the week. Just remember that if you’re working out to lose weight, don’t reward yourself with food!

 

4) Get A Buddy – Having someone to work out with makes it much more fun, and will keep you more motivated to exercise. You might even find that you’re actually looking forward to it! Not only that, but having a buddy makes it much harder for you to skip your workout, because they will be there to hold you accountable. Let them encourage you and motivate you when you don’t feel like exercising, and do the same for them. If you can’t find a buddy to work out with, hire a personal trainer to give you that extra push.

 

5) Make It Fun – Exercise doesn’t have to be boring or repetitive. If you don’t like your exercise routine, change it and make it more exciting. Keep trying new exercises until you find something you enjoy doing. If your exercise routine is fun, you will end up looking forward to exercise, instead of dreading it.

 

6) Mix It Up – Anything you do over and over every day is going to get boring, no matter how motivated you are to succeed. Find several different exercises you enjoy, and alternate. Try swimming on Monday, dance class on Wednesday and a Pilates tape at home on Saturday. Whenever you find yourself getting bored with a workout, replace it with something else you enjoy, and go back to it again when you’re ready.

 

7) Don’t Take It Too Seriously – If you start treating exercise like hard work, that’s exactly what it will become. Make your exercises light, fun and exciting rather than looking at it as a chore you have to do. Don’t let yourself get a bad attitude towards exercising, or you will be more likely to give up.

Staying motivated isn’t hard if you approach your exercise program with an open mind. Be flexible and let yourself have fun. Eventually, you will realize that you’re actually enjoying working out, and before you know it, you will be looking forward to exercising.