SexyFit Nutrition Challenge

Transcription

1 SexyFit Nutrition Challenge Restaurants, Parties & Traveling The same rules apply to eating out as the do at home - always combining a good carb, healthy protein, and healthy fat - but it can be a little challenging to navigate menus and party offerings. Below are some SexyFit ideas and tips to keep you on track and still enjoy yourself! Restaurant Ideas Chipotle (or any Burrito Joint) Have a burrito bowl or salad, choose beans, fajita veggies if you like them, brown rice (ask for 1/2 scoop or skip it all together), meat if you like (ask for 1/2 scoop as it s high in sodium and saturated fat - take off any excess fat that you can), fish if it s Wahoo s Fish Taco, as many and much of the salsas as you want (except corn as it s high-glycemic), and guacamole. Skip the cheese, sour cream (super high in non-healthy fats), tortilla, chips and white rice. The perfect Chipotle order: Burrito bowl/salad with lettuce, black beans, fajita veggies, pico de gallo, hot or green salsa if you like, and guacamole. Try it, you ll

2 be surprised at how much you don t miss the other stuff! Good fat (guacamole) helps us not miss the tortilla/white rice and the spice from the salsa makes it interesting/non-boring to eat. Why is it important to design your burrito experience this way? Eating the white rice, chips or tortillas will spike your blood sugar and set off carb cravings like crazy and the cheese and sour cream are the unhealthy fats that go straight to our thighs instead of burning off and increasing our metabolism like healthy fats (nuts, avocados etc). At A Deli Most of the breads at delis are high glycemic, so choose a salad w/protein when possible. If you want soup, choose a soup with a vegetable base, not a cream base. Soups in a deli are always high sodium - so drink tones of water the rest of the day (dehydration makes you feel hungry, tired and doesn t allow the toxins to get out of your body - affects our skin, glow and accelerates aging). If they have a 100% whole grain, or even better, a sprouted grain bread or tortilla, have a sandwich (open face is a great option) but skip the mayo and ask for olive oil and/or vinegar instead. Skip the red meats and choose chicken or turkey if you eat meat. A veggie sandwich is great with hummus, avocado, sprouts and all the veggies you like. Also, skip the chips and cookie and ask for a piece of fruit or veggie instead. If it s on your plate, you ll be tempted to eat it! Lunch Or Dinner At A Nice Restaurant Choose the salmon or fish/chicken and veggies. Ask for extra veggies instead of any high glycemic carbs it might be served with. Imagine your plate being 1/2 veggies, 1/4 good protein, 1/4 good carb (or more veggies if they don t have a whole grain) and healthy fats sprinkled throughout. Remember you are the customer...ask for slivered almonds, walnuts (non candied), a side of avocado etc. Order an entree salad and ask for modifications. Again, remember you are the customer :-) Remove any high-glycemic foods (usually bread or croutons), and add nuts or avocado if you need to add your healthy fat and protein. Greens actually do have some protein, and the darker the greens the more protein and nutrients they contain. Skip the mayo or cream based dressings and ask for oil and vinegar or a vinaigrette on the side.

3 Breakfast At Restaurants Choose: Egg scramble or omelet with any veggies you like, and if you like cheese, ask them to go light on the cheese. Feta, goat cheese or mozzarella are better choices as they are lower in saturated fat. Skip the meats as they just add saturated fat and the eggs already have a ton of protein. Skip the potatoes and bread, or ask for the skin to be left on the potatoes (only have 1/4 cup) OR 1 slice of 100% whole wheat bread. Oatmeal is an option if it s not instant, ask for rolled oats or steel-cut oats. Ask for nuts and use a little 100% maple syrup or agave to sweeten. Coffee should always be consumed in moderation (or not at all if you don t care for it); if you choose to have some, stick to drip coffee or an Americano (espresso with hot water) with a natural sweetener and almond or soy milk if the restaurant has it. Green tea is best and low fat or non fat cappuccinos are fine as a treat, but avoid flavored coffee drinks, mochas and full fat lattes as they are usually very high in sugar and saturated fat. Avoid: Processed breakfast meats, they wreak havoc on your body and skin. White breads and potatoes - same Creamy sauces and dishes - same Pancakes, french toast, pastries, sweets - same. If you really want some, order a side and split it with the table. Orange Juice - very high glycemic At A Happy Hour Choose: Sparkling Water in a wine glass with lime! (keep in your hand all the time, no one will ask you if you want a drink) 1 glass of Red wine (organic if possible), Vodka (don t add anything with sugar - lime, plain cranberry and stevia are fine) or Sake are your best choices for alcohol. Veggie-based appetizers Raw veggies Hummus plate with veggies (this is a go-to superstar!) Shrimp (minus the cocktail sauce) Nuts

4 Olives Lean chicken, turkey, or fish based foods Lettuce wraps Edamame Sashimi Avoid: Hard liquor Beer White wine Bread-based appetizers, and other refined carbs Cheese plates Appetizers high in saturated fat (aka anything fried or covered in cheese) Note: During the 30 Day Challenge - try to stay away from alcohol, all sugar and refined carbs as we re Resetting the Body and you will get the BEST results if you are true to the program for 30 days. After the 30 Day Challenge, if you do choose to drink in moderation, choose red wine, vodka (no added sugar) or sake; skip the beer, hard liquor and white wines. SexyFit Lifestyle During the 30 days we re building muscle around focusing on other things rather than food at social occasions. It s SO engrained in our culture to always have food and alcohol at all events...switch the focus for 30 days and just notice how you feel, what comes up for you. It s a really neat exercise or coat to try on. Drink sparkling water with lime in a wine glass, eat healthily and focus on conversations and people, rather than food or alcohol. It can totally change your experience. You ll find you re more present, enjoy the moment/people/ experience more when you focus on things other than food...hang with me for just 30 days :-) SexyFit Cocktail If you chose liquor, drink high quality vodka with club soda (not tonic - contains extra sugar) with extra fresh (real) lime, lemon, or grapefruit juice. Add a splash (only about 1/2oz) of cranberry juice if you d like. Most cranberry juice at bars and restaurants is really high in sugar, if you have the 100% natural, unsweetened stuff at home use as much as you d like! A dirty vodka martini is also an option. See SexyFit Cocktail Recipes below for more ideas.

5 An important note: Don t deprive yourself. If you really want a not-so-healthy appetizer, share it with 2-3 people. After the 30 Day Challenge, if you walk into the restaurant with balanced blood sugar (because you re SexyFit and have been eating 5-6 small meals each day), you can have a few bites of anything and be totally fine. Just be sure to drink lots of water, of course take your vits at night and stabilize your blood sugar with your smoothie and vits in the am. Cocktail & Dinner Parties Tips for keeping SexyFit at Parties and Gatherings; these tips can apply to afterwork happy hours and functions as well: Always have a USANA Nutrimeal or Nutrition Bar (or a really healthy lowglycemic meal/snack) 30 minutes before a party if you know a healthy dinner isn t being served - it will allow you to enjoy one or two of each appetizer/snack without binging on typically unhealthy party food. This is an absolute must for me, especially before holiday parties. Before you eat the yummy-not-so-heathy-snacks, find the raw veggie platter and stock up. Don t tell yourself you can t have the other foods, just have the raw veggies first. You ll eat less unhealthy foods and feel better the next day. (After the 30 Day Challenge of course b/c for 30 days we re we re avoiding all unhealthy foods to change your bio-chemistry). Offer to bring a healthy appetizer (if it s appropriate to do so) Here are some ideas: Food At a cocktail party, choose the same things listed above under Happy Hour. At a dinner party, you re usually at the mercy of your host. I never arrive hungry and offer to bring drinks (sparkling water for me and wine for others), and/or and appetizer and/or main. I avoid the processed carbs, like bread, don t eat or take a couple of bites of the appetizers and dessert. I know some hosts can push you to eat more, but I just politely say, no I m okay, that s enough for me etc. It s my body, my life

6 - not the host s and I have to deal with how I will feel the next day if I over eat, not her/him :) Alcohol If you consume alcohol (same as above) - choose red wine, vodka or sake, and skip the beer, hard liquor and white wines. If you chose liquor, drink high quality vodka with club soda (not tonic) with fresh lime or lemon juice. Remember that sparkling water in a wine glass with lime held in your hand will prevent people from asking you if you want something to drink. Be sure to have a glass of water in between each alcoholic beverage. Your body and skin will thank you in the morning. If you overindulge (and we all do sometimes - it s totally fine), drink two large glasses of pure water and 2 of USANA s Proflavanol C100* (I swear by PC100 - it s an anti-inflammatory, detoxifier and high in anti-oxidants to boost our immune system and ALWAYS keep a bottle on hand) before bed. It will help prevent hangover fog and you ll wake up feeling good. In the morning, drink more water and have a Nutrimeal to get your blood sugar back on track. *If you haven t been given access to your Preferred Customer USANA Account yet during the SexyFit Nutrition Challenge so you can always get 20% off USANA products, Carmen or the SexyFit Coach who brought you to this challenge and they will order for you to make sure you get the best discount. SexyFit Cocktail Club soda or sparkling water (no tonic) High-quality Vodka Real, fresh squeezed lime Splash of cranberry (unsweetened) Vanilla stevia by Sweet Leaf if you have it SexyFit Margarita - 4 servings 4 oz really high quality tequila 8 oz fresh lime juice Zest of 2 limes 2 tbsp agave nectar Shake all ingredients, pour over ice Or, blend all ingredients in a blender with ice

7 SexyFit Saketini - 4 servings 1 cup cold, filtered sake 1 cup freshly squeezed lemon juice 1/4 cup filtered water Zest of 1 lemon 3tbsp agave nectar Shake all ingredients with ice in a martini shaker, pour into martini glass and garnish with lemon SexyFit Cocktail Recipes contributed by Elizabeth Rider Traveling Tips for keeping SexyFit when on the road or in an airplane :) Be prepared, always have some USANA Nutrition bars on you to prevent a blood sugar crash. Remember, if you you are hungry, you will eat ANYTHING. Pack a small lunch bag with a freezer pack filled with your favorite fruits, veggies, nuts and healthy snacks. My go-to travel bag has the SexyFit Kale and Jicama Salad mixed with chopped walnuts, hemp protein and avocado in a container, a bag of baby tomatoes and sliced cucumbers (super high in water - great for travel or plans, USANA bars and USANA Nutrimeal (in my blender bottle without water so I can get through security), an apple an my vits. Remember a fork, napkin and buy a big bottle of water once past security. If you don t have time to make/pack your own salad, do all of the above except for your salad and find a restaurant at the airport that has entree salads and ask for modifications to remove anything high glycemic, YOU ARE THE CUSTOMER. Also, be sure to ask for your healthy protein or fat if it s missing, some kind of nuts or avocado usually does the trick. Still eat breakfast, always! It sounds so simple but seems to be really hard for people to remember. Your blood sugar sensitivity is the same where ever you are, so pack your Nutrimeals and never skip breakfast.

8 ALWAYS remember your supplements AM and PM. It seems to be easier to forget when we re traveling, but they are even more important during travel to build up your immune system (you re exposed to so many foreign germs when traveling) and to fill in the nutritional gaps from not being in control of how and when you eat. They also help to keep your blood sugar balanced, so always remember to take them, traveling or not :-) Review Days SexyFit Challenge no Alcohol, Sugar or High G-I Carbs 2. You re the customer 3. Never go to a party hungry 4. Keep a wine glass of sparkling water w/lime in your hand at all times 5. Fill up on raw veggies & healthy protein first 6. If you drink, glass of water between each drink 7. Overindulge? Drink water at night, vits & 2-3 Proflavanol C100 s Nutrimeal in am, vits and hydrate Never beat yourself up - just get back into your SexyFit Lifestyle :) 8. Travel Plan for snacks & meals Bring bars, shakes, vits High water content foods and snacks Hydrate Be Happy...Be Vibrant... Be SexyFit, Carmen xo

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