How to stick to your goals over the holiday weekend!

6 Tips to Help You Stay on Track Over This Holiday Weekend

Just because you're eating clean doesn't mean you can't have fun his weekend! You have to LIVE and ENJOY life right? But with that being said--everything in moderation! You don't want to un do all your hard work!

Here are some tips to help you enjoy your weekend while staying on track and reaching your goals.


1. Enjoy that special treat!- Whether its that yummy dessert that your mom makes or that special food that you just can't live without---ENJOY IT!! But, with that being said, don't go over board! Also remember that it is just for this one day. Don't let a cheat meal turn in to a cheat day or a cheat weekend! Moderation is key!

2. Eat before you go!- Dont show up to a party STARVING!! This is the worst thing you can do because  you'll be tempted to eat all the dips and treats that are not part of your meal plan. I like to eat before I go or have my protein shake. This way, when I get there Im not hungry and can wait till the main meal.

3. Bring your own healthy side- Find a yummy recipe you can bring to the party like this South Western Rice and Bean Salad or a refreshing fruit salad. This way you know there will be at least one thing you can munch on to keep you satisfied with out having the guilt and calories!

4. Get your workout in!!- If you know you're going to have that extra cheat meal that day be sure to get your work out in! This is NOT the day you want to rest. So wake up early and get your sweat on. It will make you feel better too knowing that you got that done before all the fun!

5. Choose healthier cocktails- Try your best to stay away from those sugary drinks like margaritas and frozen drinks.  One of my favorite cocktails is Titos Vodka, Sugar free lemonade and some club soda. I like to throw in some fresh fruit to jazz it up like some strawberries and blueberries.


6. Stay hydrated!- Make sure youre drinking plenty of water through out the day. I recommend drinking half your body weight in water. Bring it with you wherever you go to make sure you are staying hydrated. I like water bottles that have a straw...for some reason it always helps me drink more!

7. Pack healthy snacks- If you're headed out of town for the long weekend, make sure you prepare by taking along some healthy options. I like packing a cooler with yummy snacks like cucumber and hummus, fresh fruit, shakeology and nuts. Be sure to check out this list for more healthy snack ideas.

21 Day Fix Clean Eating Snack Ideas

No Oreos, no chips, no pirate booty.....What will you possibly eat when on this plan?

Here are 10 of my favorite snacks to help you get through the day.
Eating clean does not have to be complicated and when you follow this plan its all portioned out for you. When you prepare what snacks youre going to eat, it really helps prevent you from going through that drive through on those busy days!

1. Greek yogurt with grapes- Mix Greek yogurt and  grapes. For a cooler treat freeze the grapes. 1 red, 1 purple

2. Cucumbers with hummus - I really like English cucumbers because there is no need to peel them. Equals  1 green, 1 blue

3. Carrots and guacamole - Grab the carrot chips and the single portioned out guacamole.Equals  1 green, 1 blue

4. Almond butter and whole grain waffle- Heres a yummy snack that will curb that sweet tooth and keep you full. Equals 1 yellow, 1 blue

5. 2 Hard boiled eggs- I slather on the hot sauce and some spicy mustard and they are delish! Equals 1 red

6. Banana Ice Cream- Freeze a banana and blend in the blender with a bit of almond milk. Freeze in the freezer...so yummy! Equals 1 purple

7. Kale Chips- Another one of my faves…the healthiest green potato chip you will ever eat. De-stem and tear kale into bite size pieces, then add a tsp of extra virgin olive oil. Lay pieces flat on a cookie sheet sprinkle with your favorite spices. I like cayenne pepper. Bake at 400° for 20 minutes, flipping halfway through. Equals  1 green

8. Pop Corn- Love this one! Add yummy toppings to fresh popped pop corn like cinnamon and cayenne pepper. Equals  3 cups = 1 yellow

9. Tuna and hot sauce- I know it sounds weird but the hot sauce takes all the fishiness away! Equals 1 red

10. Baked apple- Core and then cut your apple in half, dust with cinnamon. Place on baking sheet center side up at 400°  for 15 minutes or until the apple becomes slightly tender. Equals 1 purple

GET CREATIVE!!

I hope this list of 10 foods helps you while on your journey. You can keep eating all these things once done with your 21 days...Get creative when making foods and choose things that you like to eat!

Clean eating should be SIMPLE so dont over complicate things by choosing elaborate meals and snacks. Stick with what you know and make it work for you.

Message me to get started on your journey! 

Southwestern Rice and Bean Salad

This yummy recipe is always a hit at backyard barbecues and won't disappoint as a side dish for the Fourth of July! Its yummy combination of corn, black beans and Tex-mex spices is delicious! Top with some fresh avocado to add to the yumminess!

Southwestern Rice and Bean Salad

Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, about 1 cup each

Ingredients:
2 cups cooked brown rice (or other cooked whole grain)
1 (15-oz.) can black beans, drained, rinsed
2 cups frozen whole-kernel corn, thawed
1 medium tomato, finely chopped
3 green onions, finely chopped
2 Tbsp. extra-virgin olive oil
¼ cup white wine vinegar
¼ cup fresh cilantro, chopped
1 medium jalapeño, finely chopped (or cayenne pepper to taste)
1 tsp. mild chili powder

Preparation:
1. Combine rice, beans, corn, tomato, green onions, oil, vinegar, cilantro, jalapeño, and chili powder in a large serving bowl; mix well.
2. For best flavor, cover and refrigerate for at least an hour before serving.

Tip: Rice can be mixed into salad, or all other ingredients can be combined and served over the rice.

What do I typically eat in a day?

It is very important when exercising and trying to lose weight that you eat 6 small meals per day.  This helps you to keep your blood sugar levels steady.  It also helps you body maintain its muscle mass and fuels your body for your daily activities.  Always eat breakfast within 1 hour of rising!  And more importantly ALWAYS EAT BREAKFAST!  Breakfast is the most important meal of the day.  It starts your metabolism and gets your body ready for the activities you have to do during the day.  If you are not losing weight it could be because you are not eating a healthy breakfast with complex carbs and protein.
Also, make sure you always pair complex carbs and protein at every meal.  


 Ill usually venture out and try a new recipe once a week but for the most part I keep things simple and eat the same things most days.

Hot Sweaty Mess!

I start my mornings off around 5:30 am on most days and I wake up and drink a glass of water with lemon. From there I drink my favorite pre work out drink-energize. It helps me kick butt in my workout and gives me energy for the day. I always need to eat before my workouts one of my favorites is 2 eggs on a slice of toast with some sautéed spinach.

After I eat I push play in my kids play room. Most days my workouts are anywhere from 22 minutes to 45 minutes long depending on what program I do. Right now Im doing Hammer and Chisel and the workouts range between 22 mintiues and 45. I love that they really get your heart rate going and I work up a nice sweat with out having to leave my house!

Snack

After my workout I have my yummy shake! Its filled with protein, probiotics and over 70 superfoods. Sometimes Ill add fruit to it...Here Im drinking greenery with pineapple which is perfect for these hot summer days. Before drinking shakeoklogy I would add like 50 different things to my shake but now I don't have to because its already in it!

Lunch 

Around 12:oo Ill have my lunch which is usually a protein and salad. I love cooking fish because it defrosts and cooks quick! Sometimes Ill buy a rotisserie chicken and use that for my protein for the week! Its such a time saver!

Snack

Snack time usually consists of some portioned out fruit or even some veggies with hummus...

Dinner

Usually chicken of some sort and veggies.  I use sweet potatoes a lot of times and brown rice, and quinoa. Check out my eating clean recipes for more ideas

Snack

 If I am still hungry in the evenings I will have 1/2 cup greek yogurt with fresh fruit and a dab of honey!  Green tea to drink!  Green tea has these awesome natural antioxidants that help to fight off hunger and shed your body of toxins!  I love TAZO brand and the mint is my favorite flavor!

Check out my Clean Eating Recipes section for more ideas on what to eat!

Email me at coachmelissa26@gmail.com for customized meal plans and additional ideas!  I'd love to help you reach your weight loss goals!