Super{food} Start to Summer.

Posted on May 1, 2013 by Jenna-Marie

As you know, clean eating and fitness go hand in hand, and sometimes our meals can become a bit stale, or, boring if you will. Because of this, it’s important to add variety to your plate for both nutritional benefits, and as a way to keep yourself from eating the same thing over and over again.

To help you out, I’ve created a list of my favorite Super foods from A-Z. There are plenty more to choose from, as well as cooking styles, so make sure to try a new item each week to add vibrancy and variety to both your life and palate.

Which will you try today!?

Click on the name to read the benefits of each item.

Asparagus
Blueberries
Cantaloupe
Dandelion Root
Eggs
Flax (whole or ground)
Ginger
Hemp
Iced Tea (Unsweetened).preferably passion tea from Starbucks )
Jalapeno
Kale
Lemon
Mushrooms
Navy Beans
Oatmeal
Peppermint
Quinoa
Raspberries
Salmon
Tomato
Ugli Fruit
Vegetables
Walnuts
Xylocarp (a hard, wooden shelled fruit. Such as a coconut)
Yam
Zucchini

What are some of your favorite Super foods?

Throw It Away

Posted on April 2, 2013 by Jenna-Marie

SO..How was your Easter weekend?

Did you have to do a lot of Burpees?

I’ll be honest…I’m gonna be Burpeeing all week from eating lots of this..

Pizzagaina

Antipasto

desserts, wine, and lots of sweet and salty snacks in between.

However, every bite was worth every burpee, and I’m back to my usual eating habits of nutrient packed breakfast smoothies, lean proteins, fruits, veggies, and the devil himself…the Stairmaster.

2 handfuls of spinach
1 scoop vanilla sunwarrior protein
1/4 cup oats
1 Tbsp ground flax
1/2 cup frozen strawberries
1/2 cup water
1/2 cup unsweetened vanilla coconut almond milk
ice

1 frozen banana
3/4 cup pasteurized liquid egg whites
1/4 cup oats
1 tbsp. ground flax
1 cup water
ice

Oh the Stairmaster. You kick my butt every time.

I am the type of person who enjoys food on the holiday itself, and then it’s back to regular eating.

Knowing that there is leftover pies, cookies, and salty side dishes sitting in my fridge is not something that I recommend, especially if you are the type of person who tends to mindlessly pick at them throughout the day, which is most likely all of us.

If this is the case, GET RID OF IT!

Yes you may be wasting food, but that is no excuse to eat dessert for 5 days straight because you feel guilty that someone brought it.

The holiday is over…move on.

This is called tough love.

You’ll thank me later.

xoxo

Panic in Produce

Posted on June 1, 2012 by Jenna-Marie

Today was National Donut Day, and I was not offered one this morning at Dunks when I bought my coffee.

Even though I would have only had one bite, who doesn’t like a free pastry?

So instead, I ate my breakfast and imagined it was a chocolate glazed donut, with extra glaze Smile

Looks like a donut right?…

1 container Plain Fage 0%
1/2 cup cooked brown rice
1/4 thinly sliced banana
blueberries
walnuts
cinnamon

With my Black coffee, that I drink with a straw since I’m a spiller.

coffee stains on your shirt are not cute.

Before I get to my horrendous story from this afternoon, here was today’s workout.

Chest

3 sets of 15: Push Ups
3 sets of 12: Chest Flies
3 sets of 12: V-Flies

Shoulders

3 sets of 12: Front Raise
3 sets of 12: Lateral Raise
3 sets of 12: Overhead Press

Abs

2 sets of 50: Bicycle Crunches
2 sets of 25(per side) Twisting Plank
1 Minute Plank

Cardio

20 minutes: Elliptical
10 minute: Incline Treadmill Walk

Stretch

OK, story time.

Buckle up, it’s gonna get rowdy.

After the gym, I headed over to the supermarket to grab a few things that I was running low on. As I stood in the produce section, scanning the blueberry cartons for any fuzzy berry’s (gross), I overhead a woman talking to her two young son’s about a new apple she’d just found.

I didn’t think anything of it, until I heard her state the following, in an awe struck and proud tone;

“Look guys, grape flavored apples! You want to try them?” “Oh look, there’s bubblegum and watermelon flavored too!” “Which do you want?”

Come again? Did I hear her correctly?

Let me just say that this woman was by no means at a healthy weight, nor were her children, who became way too excited about their mom’s “healthy find”. I on the other hand, wanted to slap some sense into her overly processed brain.

I couldn’t help but stare at her with a disgusted look on my face, which she of course noticed, since I don’t hide my emotions very well.

She proceeded to ask me, “What? Aren’t these cool?” To which I blurted out; “Are you kidding me right now? Grape flavored apples?” “How about eating an apple that tastes like an apple? Isn’t that the whole point of eating one?”

Too harsh?

She stared blankly at me as I added, “If I wanted grapes I’d eat a grape. If I wanted gum, I’d buy a pack of Trident, no what I mean?”

I think I got my point across since her face turned bright red, but it was too late. Her son’s literally ripped open the package of grape apples and chomped on them like a chocolate bunny at Easter.

Kids: 1. Mom: 0

Honestly, what kid is going to want a regular apple when they can have a “fun”, different flavored apple? And since when does fruit have to be fun!?

We wonder why America’s percentage of obesity is on the rise.

WE HAVE FRIGGEN GRAPE FLAVORED APPLES!!!

I had to further my research on this product because it literally boggled my mind.

Here is what I found.

There are TWO companies producing these knock off fruits; Grapple and Crazy Apples .

Grapple uses the catchy tagline “Crunches like an apple. Taste’s like a Grape”, and also has the following list of Ingredients: apple, natural and artificial flavor

Since when do apples have artificial anything? Unless it’s a candy apple, which is exactly what this is.

Then we have Crazy Apples, who claim that their flavors are “just as healthy as eating a regular apple”, and are also “vegetarian and all natural”.

That’s great, except for the fact that “All Natural” does not mean a thing.

Any added flavor that is not meant to be there, especially if it’s zero calories, means aspartame, sucralose, dextrose, maltose. All chemically made ingredients that should never touch a perfectly sweet piece of fruit.

Crazy Apples even goes on to say that their bubble gum flavor comes from “a careful mix of dozens of natural flavors, which seems crazy to us too!”

Um, yea, it’s crazy because it’s Bullshit. Smile

As a personal trainer and advocate for healthy living, I found it was my duty to educate this woman on the outrageous purchase she was about to make.

Think about what you’re about to buy before you buy it.

Of course we all have our guilty pleasures, but when it comes to fruit, stick to the real thing.These apples shouldn’t have even been in the produce section. It’s false advertisement.

Give your kids a REAL apple, REAL grapes, and REAL watermelon. Do not introduce this garbage to their bodies, or to yours.

Check the ingredients list on everything, and if it seems to good to be true, or you can’t pronounce half of the stuff in it, put it back on the shelf.

End of rant.

Every New Beginning, Comes From Some Other Beginning’s End.

Posted on May 31, 2012 by Jenna-Marie

I’m a frequent runner of Lake Quannapowit, and today was the first time that I saw swans on the property.

I’ve seen plenty of geese, dogs, bugs, and elderly men sun bathing shirtless, but I’ve never seen swans.

say that 10x fast.

I guess they’ve been grazing the area for a long time. I would love to know how I’ve missed them…Runner’s peripheral vision I guess.

Glad I parked my car in this lot today Smile .

Pre-Run Snack

Rice cake topped with 1Tbsp of roasted red pepper hummus, and 1/2 cup AllWhites.

Following my run, I completed a lower body circuit on the grass, checking for poop before getting started Smile

3x through for 1 minute each.

Right Lunge
Left Lunge
Squat
Right Reverse Lunge
Left Reverse Lunge
Squat.

Hello burning quads! I love it!

After stretching for a while in the sun, I heading home for a snack.

I steamed a chunk of my one pound sweet potato in the microwave, and paired it with plain Greek yogurt, raw almond butter and cinnamon.

Best combo ever

As you know, tomorrow marks the end of a work week and the beginning of a new month; A month that I want you to make all about you.

It’s a fresh start. Do with it what you will, and do it well.

Begin a 31 day fitness challenge, tackle an obstacle that’s been holding you back, aim to finally start and finish that book, drink more water, neglect junk and processed foods, or finally visit that place you’ve been dying to see.

Let’s start June off on the right foot; reenergized, motivated, and grabbing life by the horns.

You’re Hot then You’re Cold

Posted on May 30, 2012 by Jenna-Marie

Look what came in the mail yesterday Smile

I still have a bag of Chocolate left, but I had some credits that I needed to use on OpenSky, so I figured I’d buy some Vanilla.

It tastes better in certain recipes such as pina colada smoothies, warm vanilla protein oats, juicing, or protein pancakes.

1/4 cup eggwhites
1 scoop protein powder
2 Tbsp almond milk (or skim)
1 Tbsp ground flax
1/2 mashed banana
cinnamon.

Since it’s such a rainy, clammy morning, I craved a smoothie for breakfast.

1 scoop Sunwarrior Vanilla
1 big handful of raw spinach
1/2 frozen banana
1/2 cup frozen mixed berries
1 Tbsp ground flax
water and ice
1/2 cup Kashi sprinkled on top

And of course, some black coffee with Stevia.

Quite the hot and cold breakfast I’ve got going on here.

Today’s Workout

10 minute warm up: Stair Climber

3 sets Bicep Curls: 10 half way up, 10 mid-point to shoulder, 10 complete curls
3 sets of 12 Hammer Curls
3 sets of 8 (per side) Walking Plank
3 sets of 15 Tricep Kickbacks
3 sets 15 Overhead Tricep Extension
3 sets of 10 Diamond Tricep Push ups

Cardio: 20 minute HIIT on the Treadmill

20 second fast jog
40 second sprint
2 min recovery

Abs: Two, 1 minute Planks

Stretch

Post Workout snack

Greek Yogurt
1/2 cup cooked brown rice
blueberries and cinnamon

Such a good combo

So..I’ve been feeling very thankful lately; Thankful for my health, my family, my friends, and everyday experiences that I sometimes take for granted.

When we focus so much on the negatives in our life, we tend to miss all of the positives surrounding us.

If you find yourself dwelling on a certain situation today, twist it into a positive and try to make it into something good.

Remember that there is always a light at the end of a tunnel, a lesson learned through failure, it could always be worse, and with every bad, comes a good.

Have a good day xoxo

Screaming Shoulders and Thirsty Thursday

Posted on May 24, 2012 by Jenna-Marie

My shoulders hurt.

After running the lake this afternoon, I headed over to the gym for a quick Back, Chest, and Shoulder workout that left my muscles shaking and completely burnt out.

Win!

Back

Lat Pull Down: 3 sets of 12, 45 pounds
Bent Over Row: 3 sets of 12, 15 pounds
Back Extension: 3 sets of 15, bodyweight

Chest

Push ups: 3 sets of 20
Dumbbell Chest Fly: 3 sets of 12, 15 pounds

Shoulders

I held a dumbbell in the opposite hand with my arm almost parallel to the floor as I worked the opposing side for the first 4 sets

Dumbbell Shoulder Press- 3x through, 10 pounds

Horizontal Grip, Right side- 6 reps
Horizontal Grip, Left side- 6 reps
Vertical Grip, Right side- 6 reps
Vertical Grip, Left side- 6 reps
Arnold Press, both sides- 10 reps

Complete each movement in a slow and controlled motion. Breath out as you contract and in as you release. Keep your form in check!

Front Raise: 3 sets of 12, 7.5 pounds
Lateral Raise: 3 sets of 12, 7.5 pounds

Screaming shoulders…I think so.

I came home and made myself a green protein smoothie with my new Ninja blender, which literally kicks ass.

In the mix

1 scoop chocolate Sunwarrior protein powder
1 tsp unsweetened cocoa powder
1/2 frozen banana
2 large handfuls of spinach
2 Tbsp rolled oats
water and ice.

It’s been quite a while since I’ve done a “Thirsty Thursday” post, but since this weekend marks the start of summer, what better time to get festive!

Whether you are attending a BBQ or throwing your own, don’t be shy to prepare some lower calories drinks that tastes just as good, have less sugar and still do the trick Smile

Here are some simple Memorial Day themed ideas.

You know I love my Vodka so I am being a bit biased, but Bacardi and Tequila would also work well.

1.5 oz Vodka
4 oz Sprite Zero
2 frozen strawberries, halved
5 frozen blueberries

1.5 oz Vodka
4 oz Diet Sierra Mist Cranberry Splash
5 Frozen Blackberries

1.5 oz Raspberry Vodka
4 oz Sprite Zero
5 Frozen Raspberries

1.5 oz Blueberry Vodka
4 oz Fresca
5 Frozen blueberries

You can also puree some fruit with your choice of alcohol, pouring it into an ice cube tray to make these mini popsicles, which would be a hit!

Add fresh lemon juice with water in place of soda, use Agave nectar or Stevia for added sweetness, and even freeze some red and blue berries into ice cubes for a festive flare in your water glass.

Refreshing drinks without added calories from syrups and sour mix is the perfect option for your guests, and for yourself. Show everyone that there is always a way to make things healthier, without losing flavor.

Special Delivery

Posted on May 23, 2012 by Jenna-Marie

Matt surprised me last night with huge box of fresh produce, along with a Deluxe Ninja Blender that I’ve had my eye on since my Magic Bullet blended it’s last blend.

He’s the best Smile and yes, that would be a large sweet potato that you see in the top right corner.

A very large sweet potato

I immediately washed all of my fruits and veggies for easy access, and a stir fry is definitely on the menu in the near future.

Breakfast

Greek Yogurt, 1 Tbsp almond meal, handful of blueberries and cinnamon.

Snack:

A golden delicious apple

Lunch

Spinach, carrots, celery, pea pods, bean sports and egg whites with brown rice and roasted red pepper hummus.

WORKOUT

35 minute treadmill HIIT followed by my Tens! Routine

Post workout Protein Pudding

1 scoop chocolate Sunwarrior Protein Powder
1 tsp unsweetened cocoa powder
water added slowly to thicken mixture

Place in freezer for 15 minutes

Dinner

Steamed chicken and veggies with sliced ginger

I can’t wait to start juicing, baking and pureeing with my new blender!

Some boyfriends bring home flowers. Mine brings home produce and blenders. And I wouldn’t have it any other way Smile

Trained to Eat like a Grizzly Bear

Posted on May 18, 2012 by Jenna-Marie

I love when my breakfast looks like a mess.

It tastes better that way Smile

1/2 cup No Salt Added Cottage Cheese
5 frozen strawberries
handful of blueberries
1/3 cup Kashi GoLean
Cinnamon.

While I devoured my sloppy, yet delicious morning meal, I came across an interesting article inside next month’s issue of Glamour Magazine.

The article/report explained how companies are constantly trying to fool consumers into eating way more food that necessary, resulting in overeating,obesity, and a complete loss of control in regards to our appetite.

Article Summary

Taffy Brodesser-Akner, a writer and life long dieter, has been studying the concept of “thin people”, and their ability to know when “enough is enough”.

No counting calories, and No dieting involved.

From her own experiences, Taffy knew that her stomach couldn’t be trusted when it came to proper portion sizes, so she decided to do an experiment. For one week, she would eat only the recommended serving size given by her nutritionist, not what was stated on food labels or on restaurant nutrition stats.

Focusing on the question “Do we eat because we’re hungry, or eat because it’s there?”, Taffy wanted to see if she could reset her appetite and actually eat less.

Here’s a breakdown of how her properly portioned week went

Day 1: Hating Life

Usually a skipper of breakfast, Taffy decided to have one portion of protein (an egg) and one serving of grain (a slice of toast.)
She mindlessly pours 1/2 cup of milk into her coffee, thinking that she actually only uses about 2 tablespoons.

“Americans often underestimate their portion sizes by 20 percent or more.”

“It started with restaurants, but expanded to our homes. When everything around you is big, your concept of a normal portion gets out of whack”-Lisa Young, R.D

Taffy buys a food scale to learn what a serving size should look like
Taffy begins to feel deprived. Her 1/2 sandwich at lunch is much smaller than she is used to, causing her to feel irritable.
She had no sides with her sandwich

“With fresh produce, the rule should be the more, the merrier. You’ll get more protective nutrients, called antioxidants, and you’ll feel fuller”-Rachel Beller, R.D

Neglecting to eat vegetables earlier in the day,Taffy is starving by dinner time. She orders Chinese and measures out her servings (1/2 cup of rice, and 1 cup of sweet-and-sour chicken)
She immediately realizes that if this was all she was allowed to eat, she would never have ordered it in the first place.

“We tend to associate value with larger sizes, and that can overpower hunger cues”-Cathy Nonas, R.D

What Taffy learned on Day 1: She has been trained to eat like a grizzly bear. The new discipline is eye-opening, but painful.

Day 2: Brunch letdown

Taffy and her husband go out for Sunday bagels, where she learns that ONE BAGEL amounts to FOUR SERVINGS OF GRAINS (more than 1/2 a days worth)
She eats 1/4 of her bagel, adding her allowance of two tablespoons cream cheese
Taffy later snacks on baby carrots and two tablespoons of hummus, which she runs out of only four carrots in.
For dinner, she eats 3 oz hamburger, 1/2 a bun, and 1 cup of broccoli, realizing that she feels full as she finishes her meal.

“It’s the first time in two days that I’m not hungry after a meal. I’m shocked”

What Taffy learned on Day 2: She hates to admit that the “sadists” (nutritionists) might be right.

Day 3: Serving trickery

Taffy is finding things a bit easier, and decides to eat some peanut M&M’s. She checks the label on a 22-piece bag, stating that it holds one serving of candy.
She then checks the “fun size” bag of M&M’s, which holds seven pieces of candy, also claiming to be one serving size.

“Products packaged and sold individually are considered single servings if they can reasonably be consumed at a single eating”-Tamara Ward, Food and Drug Administration spokesperson.

“Companies make their servings small so they can make calorie counts smaller too”

“A Naked Juice can be more than 30 grams of carbs per serving, or the same as two slices of bread. But look closely, and there’s two servings in a bottle, so you’ve just had FOUR slices of bread”- Susan B. Dopart, R.D

Bottom line- companies can make a serving be whatever they want it to be, whether it is 22 pieces of candy, or 7.

What Taffy learned on Day 3: Look at EVERYTHING on a food label, not just the serving size. Sugars, Carbs, Fat, etc…

Day 4: So many fries

Taffy is down three pounds without any change in her exercise habits
Smaller portions endorsed by her nutritionist is starting to feel right.
She realizes that what she used to call full, would now be uncomfortable.

“Your body is learning how much food you truly need to be satisfied”-Rachel Beller, R.D

Taffy goes for lunch with a friend, food scale in tow. She orders a hamburger, fries and a salad, eating only 1/2 of the bun and the full 3.2 oz burger.
Her serving size of fries is .75 ounces, which turns out to be 10 or 11 skinny fries from a cone holding up to an insane amount of 55.
She feels full and satisfied, but realizes that the fries “are there”, so she wants to eat them.

“It’s an issue of perception. We don’t just eat food because we’re hungry; we eat it because we’re served it, so we think it’s how much we deserve to eat”- Lisa Young, R.D

What Taffy learned on Day 4: Losing weight is about making choices, which have to happen at the start of the meal, not the middle or end.

Day 5 to 7: I weigh in

Without counting calories, Taffy has lost four pounds.
She realizes that she does not need as much food as she thought

“How much you eat should relate to how many calories you need, and that number depends on your weight goals and other factors.”-Lisa Young, R.D.

Taffy gained new awareness of just-right portions, and it helped remind her of what’s normal and what’s crazy.
She is now in touch with her “perfectly working mechanism” that she was born with: Her appetite.

This article just goes to show that our concept of food is totally out of whack. How much we eat depends on our lifestyle, and everybody’s needs are different. If you have an office job where you are sedentary for most of the day, you will need less calories than someone who has a more laborious job, such as an exercise instructor or contractor.

Realize that while eating out, the portion on your plate is most likely for two or more people.

THE CRAZIEST OF PORTIONS

Fries:

Recommended amount: .75 oz
Restaurant amount: 4.55 oz, 352 more calories

Hamburgers

Recommended amount: 3 oz
Restaurant amount: 5.3 oz, about 200 more calories

Spaghetti

Recommended amount: 1/2 cup
Restaurant amount: 3 cups, 550 more calories

Soda

Recommended amount: 8 oz
Restaurant amount: 16 oz, 100 more calories

Wine

Recommended amount: 5 oz
Restaurant amount: 8-10 oz, 200+ more calories.

Eating like this for one day can add more than 1,200 calories to your diet without you even noticing!

Start to learn proper serving amounts by purchasing a food scale, or simply using tricks such as the size of your fist for grains and vegetables, palm of your hand for protein, and a tennis ball for fruit.

You can also visit www.clevelandclinic.org or www.webmd.com for more information regarding proper portions, healthy swaps and how much YOUR body needs to function.

Eat the Rainbow

Posted on May 16, 2012 by Jenna-Marie

The time has finally come.

I am officially beginning to like the taste of SunButter.

Not that it’s a big deal if I didn’t like it, I just hate to waste food. I would have found a way to finish the jar, or snuck some into Matt’s sandwiches to see if he noticed

Breakfast this morning

Banana egg white oats, topped with blueberries and a mixture of raw almond butter and sunbutter.

I like to try all different types of food, and it’s good to have a variety of nutrients in our diet.

Since the summer is creeping up at a rapid pace, delicious fruits such as cherries, berries, kiwis and melons will begin to stock the shelves at grocery stores and Farmer’s Market’s.

All fruits and vegetables taste better when they are in season, and I like to incorporate all of them into my daily dishes.

I’m loving pineapple lately, and have been adding some to my yogurt and smoothies for a juicy hint of tang. Eating it frozen is delicious as well, and makes for a great night time snack mixed with some dark chocolate or cottage cheese.

I like to have variety when it comes to my beverages as well. I can only drink so much water.

Tea, Coffee, Naturally sweetened lemonade, ACV cocktails.

you can also make your own lemonade by combining water, fresh lemon juice, and a packet of all natural sweetener such as Truvia or Stevia.

Here’s a fun chart describing what Tea works best for you depending on your mood.

I also get plenty of vegetables in different forms throughout my week.

eggwhite omelet with kale, steamed broccoli and carrots, 1/2 cold sweet potato topped with melted coconut oil, which forms a hard shell of tropical bliss.

Mother’s Day Kabobs, a favorite of mine in the summer months

I always grab the skewer with the most charred vegetables on it

Once we find what we like, it’s easy to eat the same foods over and over again. However, it’s important to give your body an abundance of nutrients from different sources to stay strong, energetic and glowing.

Start introducing a healthy variety of fruits, vegetables, proteins and fats into your diet to find what makes YOUR body happy.

Color is beautiful, Eat the Rainbow.

Staying Healthy on Vacation.

Posted on May 14, 2012 by Jenna-Marie

I’m not going to pretend that I didn’t stuff my face while on vacation, because I did.

I’m also not going to pretend that I woke up every morning and worked out, because I didn’t.

I had every intention to, but sometimes I like to rebel, even against myself.

Yes, I used the gym once, but while there, I wished I was still in bed listening to the ocean and feeling the warm breeze flowing in from our balcony.

That’s when I congratulated myself for my efforts, patted myself on the back, and never stepped foot in the hotel gym again.

There are plenty of other ways to stay healthy while on vacation, so I opted for those instead.

Fitting in Fitness on Vacation.

Move

Go for two 30 minute walks on the beach throughout the day, once in the morning, and once after lunch. The sand is a killer leg workout, and you’ll get to tan your back without having to do the annoying chair flip.

how cool is that chair though?

Go On Excursions.

Snorkel, scuba dive, hike and zip-line. Experience what else your vacation spot has to offer, besides the beach.

Water Aerobics and Fitness Clubs

Most hotels offer free water aerobics, which is a fun way to meet new people while getting in your 30 minute of exercise.

Some hotels even have a “Runners Club”, which involves following an employee through trails along the island.

Use Your Body

While you’re getting ready for the night, do a couple sets of squats, push ups, lunges and crunches/planks. Simple moves that tone the whole body.

Drink plenty of water

It’s easy to become dehydrated in the sun, or while you’re busy doing other things. Carrying a water bottle will work as a reminder to drink, drink, drink.

Water that is.

Eat Smart

Try to pick the lesser of the two evils.

If you are going to a restaurant for dinner that has best three cheese pasta around, then make smarter meal choices throughout the day. Snack on fresh fruit, nuts, and lots of lean proteins and vegetables for breakfast and lunch.

Do NOT starve yourself in order to “save calories” for your splurge. That NEVER works. Instead, share those heavy, rich dishes with someone at your table, or simply ask for half portion instead of the larger entrée option. .

Share

If there is a dessert that you MUST have, then split it with you significant other, family member or friend. Most of the time, a couple of bites does the trick anyway.

Forgo Frozen Cocktails

Limit your Pina Colada, Miami Vice, and Frozen Mudslides throughout your vacation. They taste like dessert because they have as much sugar, fat and calories as a piece of triple chocolate cake.

Try and stick to clear alcohol, mixed with soda water and splash of fresh fruit juice. Or simply add citrus fruits to sweeten the flavor, such as pineapple, oranges, lemons and limes.

Light beer and wine are also better choices , but again, limit yourself.

Don’t Schedule Your Day Around Your Workout.

If you want to workout on vacation, then by all means, do so. But do not let it interfere with your day. Do what you can, make smart choices, enjoy your time away!

There is more to living healthy than living in the gym.

Tag Archives: Diet