Friday, November 18, 2011

Getting Back on Track with Clean Eating



Sometime we fall off track with our healthy diets. 

We get so stressed over the decisions we will soon be making at family parties, outings with friends, and weddings - Wine, or Water? Yummy homemade apple pie, or coffee? Extra serving of stuffing and mashed potatoes, or salad? Unless you have the self control of a saint, the temptation can become overwhelming.


We all want to enjoy the Holidays with our friends and family, but when candy dishes and baked Santa cookies seem to pop up all over the office and at holiday parties, staying on a healthy diet and having a good time seem to collide.

As a Fitness Trainer and Specialist in Nutrition student, I recommend allowing yourself a few cheats during the year. Your body and mind need the occasional break from a regime of strict healthy eating. Besides, you only live once!

If you do find yourself slipping a little too much dessert, too many cookies at work, or one two many drinks at your best friend's wedding, Don't give up! 

To get back on track, try this eating plan for 3-5 days after the splurge. You will soon be rid of the bloat- and hopefully the guilt, too.



Breakfast: 5-6 Eggwhites with vegetables (peppers, onions, mushrooms, broccoli...), serve scrambled or as an omelet with fruit (banana, berries, mango, cantoulope, grapes, orange or grapefruit). For a  starch, try making an eggwhite-veggie sandwich on whole grain flat bread. A side of oatmeal (NOT packaged - 1/2 cup serving) with water can be used as a starch, as well.


Mid-Morning: 1/2 cup of Fat Free Cottage Cheese with kiwi, apple, melon or mango slices. If cottage cheese is not your thing, substitute with Greek yogurt.


Lunch: Low-sodium Minestrone soup or salad with no dressing or cheese. Steamed vegetables are another option. Serve with lean protein that is NOT deli meat - canned tuna, grilled chicken or salmon, or eggwhites. Include a side of brown rice or sweet potato, 1/2 cup serving, for your starch.


Mid-Afternoon: If you're hitting the gym, make a protein shake with banana or drink with an apple. If you're taking a rest day, try a medium-sized apple with a handful of almonds or one tablespoon of peanut butter. If I find I need an energy spike at this time of day, iced or hot tea works great to get me going without indulging in the snack bar.


Dinner: Pick a lean protein for dinner- grilled chicken, lean turkey burger, salmon, tuna, or haddock. Serve with vegetables that are low-glycemic- asparagus, green beans, cucumber, spinach and broccoli. By this time or day, it is wiser to stay away from starchy foods.


2-3 Hours before Sleep: Fat Free Greek yogurt or Cottage Cheese with blueberries, raspberries, and/or strawberries.





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Hi! I 'm Karlene Murphy. A lover of food (especially if it's gluten and dairy free!), getting outdoors, lifting weights, travel, writing, and snuggling with my two puppies. My addictions include chocolate, coffee, cookies, and sharing my love of being HAPPY and HEALTHY! My passion is educating others - whether at my full time job as a high school Psychology teacher, or with YOU my readers. I have been in the fitness wold for almost 10 years, and currently am an Online Fitness Coach, Fitness Instructor, Pilates and Yoga and Aerial Yoga Instructor in Southern New Hampshire. Contact Me if you need help with designing your own fitness and nutrition program.

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