I believe in the 80/20 rule. I believe that this is a lifestyle, not just 21 days. So I have to figure out how to make this work... for life. And it's just not realistic to think that I'll be perfect every single day. So don't feel like 100% fidelity is the only way to go--you'll burn out quickly and the end result will be disastrous.... So here are my tips for surviving the 4th:
1. Schedule your cheat meal for the week: Yes!! When I meal plan, I already know in my mind that one of those nights will be a cheat meal. Schedule it this week. Make it be that cookout you're attending. And stick to it. Then decide what you're going to splurge on! What food MAKES it the 4th for you? Pick it and eat it... but stay within the portion size. Don't go crazy, have what you want in moderation. Also--don't make the 4th a rest day!!! You do your workout and give it 100%. A holiday doesn't mean you slack... you need to be consistent regardless of what day it is.
So you've picked your cheat MEAL--don't make it a day. And also, don't go out the rest of the week.
2. Don't skip meals leading up to the event: If you go in starving, you will make bad choices. Eat every 2 1/2 to 3 hours that day to keep your metabolism up. So no matter what, pack your healthy snacks in a cooler, take your Shakeology, drink your water.... and don't allow yourself to get HANGRY!!!
3. Bring something healthy with you! Make your contribution to the gathering a healthy one! This way you know you have something to eat that is guilt free! Here are a few favorites on mine:
Watermelon and Blueberry Sparklers
Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 10 servings, 1 sparkler each
Prep Time: 15 min.
Cooking Time: None
Yield: 10 servings, 1 sparkler each
Ingredients:
½ medium seedless watermelon, rind removed, cut into ½-inch (or 1-inch) thick slices
1 pint fresh blueberries
10 wooden skewers
½ medium seedless watermelon, rind removed, cut into ½-inch (or 1-inch) thick slices
1 pint fresh blueberries
10 wooden skewers
Preparation:
1. Cut out twelve stars from the watermelon using a 3-inch star-shaped cookie cutter. Set aside
2. Place six blueberries on each skewer. Top each skewer with a watermelon star.
3. Serve immediately; or refrigerate, covered, until you are ready to serve.
1. Cut out twelve stars from the watermelon using a 3-inch star-shaped cookie cutter. Set aside
2. Place six blueberries on each skewer. Top each skewer with a watermelon star.
3. Serve immediately; or refrigerate, covered, until you are ready to serve.
White Bean and Roasted Red Pepper Hummus
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 10 servings, about 3 Tbsp. each
Prep Time: 10 min.
Cooking Time: None
Yield: 10 servings, about 3 Tbsp. each
Ingredients:
1 (15-oz.) can white beans or (cannellini beans), drained, rinsed
½ (12-oz.) jar roasted red peppers (not packed in oil), drained
2 fresh rosemary sprigs, leaves removed and coarsely chopped,
stems discarded
4 cloves garlic, coarsely chopped
2 Tbsp. olive oil
1 (15-oz.) can white beans or (cannellini beans), drained, rinsed
½ (12-oz.) jar roasted red peppers (not packed in oil), drained
2 fresh rosemary sprigs, leaves removed and coarsely chopped,
stems discarded
4 cloves garlic, coarsely chopped
2 Tbsp. olive oil
Preparation:
1. Place beans, peppers, rosemary, and garlic in in blender or food processor; cover. Blend until smooth.
2. Slowly add oil, blending constantly until blended.
3. Serve as a dipping sauce for fresh veggies.
1. Place beans, peppers, rosemary, and garlic in in blender or food processor; cover. Blend until smooth.
2. Slowly add oil, blending constantly until blended.
3. Serve as a dipping sauce for fresh veggies.
Turkey Burgers
Total Time: 32 min.
Prep Time: 10 min.
Cooking Time: 12 min.
Yield: 4 servings
Prep Time: 10 min.
Cooking Time: 12 min.
Yield: 4 servings
Ingredients:
¼ cup whole wheat bread crumbs
½ cup low-fat buttermilk
1 lb. raw 93% lean ground turkey breast
2 green onions, finely chopped
2 Tbsp. finely chopped parsley
1 tsp. Dijon mustard
1 dash Worcestershire sauce
Ground black pepper (to taste; optional)
¼ cup whole wheat bread crumbs
½ cup low-fat buttermilk
1 lb. raw 93% lean ground turkey breast
2 green onions, finely chopped
2 Tbsp. finely chopped parsley
1 tsp. Dijon mustard
1 dash Worcestershire sauce
Ground black pepper (to taste; optional)
Preparation:
1. Combine bread crumbs and buttermilk in a medium bowl; mix well. Let sit for 10 minutes.
2. Preheat grill or broiler on high.
3. Add turkey, green onions, parsley, mustard, Worcestershire sauce, and pepper (if desired) to bread crumb mixture; mix well with clean hands.
4. Shape into 4 patties.
5. Grill or broil for 5 to 6 minutes on each side, or until patties are no longer pink in the middle.
1. Combine bread crumbs and buttermilk in a medium bowl; mix well. Let sit for 10 minutes.
2. Preheat grill or broiler on high.
3. Add turkey, green onions, parsley, mustard, Worcestershire sauce, and pepper (if desired) to bread crumb mixture; mix well with clean hands.
4. Shape into 4 patties.
5. Grill or broil for 5 to 6 minutes on each side, or until patties are no longer pink in the middle.
Fudgy Avocado Brownies
Total Time: 51 min.
Prep Time: 15 min.
Cooking Time: 36 min.
Yield: 16 servings, 1 brownie each
Prep Time: 15 min.
Cooking Time: 36 min.
Yield: 16 servings, 1 brownie each
Ingredients:
Nonstick cooking spray
1 medium ripe avocado, mashed
¼ cup extra-virgin coconut oil, melted
1 large egg, lightly beaten
½ cup pure maple syrup
1 tsp. pure vanilla extract
¾ cup unsweetened cocoa powder
½ tsp. sea salt (or Himalayan salt)
¼ cup gluten-free flour
⅓ cup dark chocolate chips
Nonstick cooking spray
1 medium ripe avocado, mashed
¼ cup extra-virgin coconut oil, melted
1 large egg, lightly beaten
½ cup pure maple syrup
1 tsp. pure vanilla extract
¾ cup unsweetened cocoa powder
½ tsp. sea salt (or Himalayan salt)
¼ cup gluten-free flour
⅓ cup dark chocolate chips
Preparation:
1. Preheat oven to 350° F.
2. Line an 8 x 8-inch baking pan with aluminum foil. Lightly coat with spray. Set aside.
3. Combine avocado, oil, egg, maple syrup, and extract in a medium bowl; mix well. Set aside.
4. Combine cocoa powder, salt, and flour in a medium bowl; mix well.
5. Add cocoa powder mixture to avocado mixture; mix well.
6. Add chocolate chips; mix until blended.
7. Pour batter into prepared pan; spread to make even.
8. Bake for 33 to 36 minutes, or until toothpick inserted in center comes out clean.
9. Cool for an hour before removing from pan. Cut into 16 squares.
1. Preheat oven to 350° F.
2. Line an 8 x 8-inch baking pan with aluminum foil. Lightly coat with spray. Set aside.
3. Combine avocado, oil, egg, maple syrup, and extract in a medium bowl; mix well. Set aside.
4. Combine cocoa powder, salt, and flour in a medium bowl; mix well.
5. Add cocoa powder mixture to avocado mixture; mix well.
6. Add chocolate chips; mix until blended.
7. Pour batter into prepared pan; spread to make even.
8. Bake for 33 to 36 minutes, or until toothpick inserted in center comes out clean.
9. Cool for an hour before removing from pan. Cut into 16 squares.
I hope you have a healthy, festive and safe 4th!
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