The art of distraction

I wake up every morning at 5am… rather, my pooch wakes me up to go out every day at OMG it’s early…

I start the day with my warm chocolate IP drink, num!  But by 7am… I need food!  But today… I know that I am going to be around a ton of temptation!  Eating all my food first thing in the AM is not going to work!!!!

Welcome to the art of distraction!  I sat down and painted my nails.  I decided to play, since it’s a holiday around here… my nails are fun… and WET!  I have at least an hour before I can touch anything!!!!

So the next time you are scavenging for food… and not really needing it… try painting your nails or giving yourself a manicure (clean your cuticles and rub in some olive oil and let it sit to soften the skin a little!).

For me, this is my art… and a fun distraction!

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Sharing

At my home, this is a weekend typically filled with celebrations and fun with family and friends.  Typically, this means food.

Jar because I am being more careful with my food choices doesn’t mean I need to bring “diet” food!  A few of my favorites… Janeva’s buffalo chicken meatballs.  Brought those to a potluck.. 150 meatballs were devoured in short order!

Today, I made myself a sandwich (Janeva’s potato buns) and some coleslaw.  For the coleslaw, I used angel hair cabbage, purple cabbage, and Broccoli… mixed with Walden Farms Ranch, Apple cider vinegar, Italian seasoning, and a dash of lime… to mine I added tomatoes and orange pepper because I wanted a little color.

just because we are on IP, doesn’t mean we can’t celebrate.  We are just making healthier choices.  Life did not stop for me to loose weight!!! I just am focusing on the fun a bit more. (Yes, the pictures are of food… but I am out playing!!!)

For recipes like this, please join Janeva on Facebook at: Janeva’s Ideal Recipe Cookbook – Phase 1 or http://www.janevasidealrecipes.com for the cookbook featuring 295+ recipes. A portion of the proceeds supports Samuel’s House Foundation, a non-profit charity helping disadvantaged children.

How to Eat Healthy & Enjoy Graduation Parties

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With the end of the year and warmer weather comes celebration. Celebration often means delicious, decadent food and lots of it. Whether it be at a graduation parties, Father’s Day, weddings, family reunions or backyard barbecues with friends, there always seems to be a scrumptious spread calling your name. And let’s not forget the dessert table.

One celebration might not be so bad, but what happens when you have three parties to attend in one weekend? Don’t stay home, just be prepared and have a plan!

Read on for nine tips on how to enjoy parties while still staying on Phase I protocol:

1. Eat before you go.

Heading out to a graduation soiree where you know there will be killer desserts? Try eating a light, protein meal before you go. You won’t be hungry for the main event like fatty fried chicken and instead you will make better choices. Even the smallest snack can help when it comes to having control over the buffet table. Just remember, no matter what you do, don’t go to a party starving. You’re likely to enter a “see-all-eat-all” mentality and go overboard. Bring a sweet flavored protein bar to curb your sweet tooth.

2. Bring a healthy dish that is on your plan.

By bringing a dish to pass, you’ll at least know there will be one healthy option to eat. Serve yourself a portion of your healthy contribution and supplement it with smaller portions of things that you know are on protocol. I like to bring a platter of grilled chicken breast and a salad that has a light olive oil & fresh lemon dressing.

3. Don’t do the Taste test.

Taking just a taste or BLT (bites, licks, tastes) of things that are not on protocol will kick you out of ketosis (fat burning mode) and kick start those sugar cravings. Just DON’T do it!

4. Distract yourself.

Don’t stand or sit near the buffet or dessert table, as this can increase the temptation to start taking bites. Instead, offer to help the host out with dishes, take a break from the party to walk around the park or venture to the backyard to check out what else might be going on.

5. Be active.

After eating, don’t just sit around. Instead, get up and join in that slow-pitch softball game, round of croquet or sand volleyball match. Enjoy the experience!

6. Be mindful of your beverages.

Bring a San Pellegrino and some Ideal Protein Water Enhancer, which creates a light, tasty refreshing drink. Calories from beverages — whether it be from beer, mixed drinks, lemonade, punch or soda — will kick you out of ketosis (fat burning mode). Guzzle down two cans of Coke and you’ve just consumed 280 calories and nearly 80 grams of sugars. That’s about 20 teaspoons! Here’s what happens with alcohol: it takes time to process in the liver and can turn off fat burning, dropping your blood sugar and could have you passing out (with just one drink).

7. Eat Slowly.

Put your fork down in between bites. Enjoy socializing. Eat 80% of what is on your plate.

8. Balance your plate.

Just as you would for a typical dinner around the table at home, try to balance your plate. Your plate should be 80% veggies, 20%h lean protein.

9. Use a dessert plate.

Swing by the dessert table first before hitting up the food, but only to snatch a smaller, dessert-sized plate. Ditching an over-sized dinner plate in favor of a smaller plate aids in portion control and will prevent you from overindulging right off the bat.

Maintaining your Weight on a Cruise


Maintaining weight when cruising is not a pipe dream. Sure, dining is a cruise highlight, tempting us nearly everywhere we turn. While national recommendations on keeping pounds off are constantly evolving — and sometimes contradictory — a combination of common sense and helpful tips can keep you from overeating on your next vacation.

We’ve got the secrets to success and are happy to share. Pick some or all as guidelines, and get ready to applaud yourself on the post-cruise scale.

Dining Room

Main dining rooms offer — and servers encourage — multicourse meals. Here are 10 tips to avoid overeating.

1. Don’t order an appetizer, soup, salad, entree and dessert every night. Stick to two or three courses to limit caloric intake.

2. Agree with travel companions to order the same number of courses. Otherwise, a planned two-course meal can become four. Even if you limit yourself while others order more, you could find yourself reaching for the bread basket again while waiting for them to finish.

3. Select the spa dinner menu — especially if you ate a pancake breakfast and lunchtime burger. Or, order one or two spa courses, and indulge in one dish on the regular menu. Think balance, not deprivation.

4. Tell the server no bread basket. Or, take one roll (whole-grain, preferably) and request the basket’s removal (or that the server not bring it round a second time).

5. Avoid salads with cream-based dressings. Same goes for cream-based soups.

6. Request salad dressing on the side. Add sparingly, or dip your fork into the dressing, and then the salad. The flavor comes through with way less calories. Do the same with sauces.

7. Vegetarian isn’t synonymous with low-calorie. Many such dishes contain rich dairy. Nut-based vegan meals can be high-calorie, too.

8. Unless you are gluten-intolerant, skip gluten-free bread. You may think it’s healthier, but it often has more calories than regular bread.

9. Stick to fish, preferably grilled or broiled. If sauteed, ask the chef to minimize oil or butter.

10. Choose one meal per day to splurge, and eat mindfully at others.

Specialty Restaurants

Specialty restaurants are geared for indulgence, and, of course, we want to try everything. Here’s how to dine mindfully at typical alternative eateries.

Italian

1. Order whole-grain or high-protein pasta, if available.

2. Fill up on low-calorie soup, like minestrone.

3. Stick to tomato-based, not cream, sauces. Some sauces, with innocent-sounding names like vodka or pink sauce, contain cream. Ask before ordering.

4. Split a pasta for a first course, and order fish or other lean protein as an entree.

5. Have a sweet tooth? Order a skinny cappuccino and enjoy the mini biscotti accompanying it.

Asian

1. Seek steamed dishes; they are among the most healthful.

2. Skip high-calorie peanut sauces for dishes like Thai satay.

3. Avoid fried food, such as egg rolls.

4. Pass on dishes named “crispy,” like crispy beef or shrimp. They’re fried. So are orange beef and lemon chicken.

5. Want a stir-fry? Order vegetables only and skip the meat.

6. If watching sodium intake, avoid soy sauce-based dishes. Request low-sodium soy sauce for the table.

7. Fill up on sashimi and limit rice-based rolls.

8. Avoid “spicy sauce” on a sushi menu; it’s made with mayonnaise.

9. Choose teriyaki over tempura. Tempura tastes light, but it’s still fried.

10. Pick steamed and baked dumplings, and skip potstickers. They’re crisped in oil on one side.

Steakhouse

1. Onion soup sounds healthful, but has a thick cheese and bread topping. Order it plain; ask for a little grated cheese on top, instead.

2. If calorie-giant Caesar salad calls your name, compromise. Request dressing on the side, and skip or eat half the croutons. Use dressing sparingly, or dip the fork in it, and then spear the lettuce.

3. Order lean meats, like filet mignon, over fattier cuts, such as New York strip steak or prime rib.

4. If steaks are huge, share one. No one needs to eat 16 ounces of beef.

5. Enjoy a baked potato topped with seasoning and chives. Or, ask for plain yogurt as a sour cream substitute. If you crave “the works,” add toppings yourself. Servers can overload spuds, upping calories.

6. Avoid calorie-laden vegetables, like creamed spinach. Choose steamed spinach or grilled asparagus, instead.

7. Forgo or share mashed potatoes — so much butter and cream are whipped in.


Pool Grill

Here are five cool ways to munch lunch when the aroma of sizzling burgers proves irresistible.

1. Order burgers wrapped in lettuce rather than a bun. Or, order normally, and eat only half the bun.

2. Try turkey or vegetarian burgers; they typically have fewer calories than beef.

3. Choose raw onions over sauteed.

4. Skip “special sauces,” which typically contain mayonnaise.

5. Ask for a child-size burger, and fill the rest of your plate with salad and fresh fruit.

6. Avoid fried sides like French fries and onion rings. Or, ask for a half-order and share.

Room Service

Eating anything at 3 a.m. is not a good idea for your vacation weight loss plan. If you must dine in your cabin, here are a few ways to keep it healthy.

1. If nightly turndown chocolates are an amenity, ask the steward to not deliver them.

2. Tuck the room service menu into a drawer. When it’s on display, it’s easy to spontaneously order cheeseburgers and ice cream sundaes delivered to the cabin — especially if they’re free.

3. When ordering breakfast in — always handy on early-morning shore excursion days — forget about calorie-whopper croissants and blueberry muffins. Order whole-grain toast or a spa muffin, instead. (And pass or skimp on butter; sparingly add a little jam.)

4. Enjoy a salad or a healthful sandwich, like turkey on seven-grain bread, for a lunchtime meal on that beautiful balcony. Ask for fruit or salad, instead of fries, for a side. Eat half the bread.

5. If you crave a snack, force yourself to walk to it instead of picking up the phone and asking for food to come to you. Hopefully, your treat is sitting on a buffet a few decks (take the stairs) and a long stroll away. Grab just what you came for, ignore the many goodies on display and head back to your cabin to enjoy your “room service.”

Snacktime

Between-meal munching is the gateway to unwanted pounds. Here are four ways to minimize snacking’s caloric bomb.

1. Skip bar nuts and request crudites. Or, take a tiny handful of nuts and have the bowl removed.

2. Order nonfat frozen yogurt, rather than ice cream. At the ice cream bar, skip or limit toppings to fresh fruit. Have only one scoop, and no cone. Should you ignore all of the above, eat spa cuisine that night.

3. Many ships and riverboats have specialty coffee self-serve machines; these beverages often contain whole milk or cream, and sometimes, artificial flavoring. Request specialty coffee skinny-style (nonfat milk), where it’s prepared to order. Besides, the cookie plate sits by the machine — if you avoid the machine, you won’t be tempted to grab one.

4. Limit daily afternoon tea. Those scones with clotted cream and jam — to say nothing of sandwiches and cake — pile on pounds. Indulge once to savor the experience. On other days, stop by for tea alone.

Beverages

It’s easy to drink too much on alcohol-included or prepaid beverage-package cruises, so think about what you choose.

1. Avoid cocktails, particularly tropical drinks served in jumbo glasses; they’re crazy-high in calories.

2. Choose light beer over traditional.

3. Order low-calorie spirits like vodka. Infused vodkas are great; ingredients like pepper or citrus add flavor, not calories.

4. Sip spritzers — white wine mixed with club soda.

5. Allow yourself one bar drink and one dinnertime glass of wine. On alcohol-included cruises, watch servers who keep topping off glasses. One glass easily turns into three with good service.

6. Skip after-dinner drinks or choose a light liqueur. Nightcaps like White Russians can have more than 400 calories.

7. Need a daytime pick-me-up? Have caffeinated iced or green tea instead of soda.

8. Don’t forget diet sodas; we view them as calorie-savers since they are calorie-free, and then splurge elsewhere.

Exercise is Your BFF

Burning calories tips the scale in your favor. Even if you’re not a gym rat, you can still make exercise fun.

1. Climb stairs; don’t take elevators. On bigger ships, with multitudes of decks, it’s a workout.

2. Exercise early in the morning. Delay it, and a busy day gets in the way of good intentions.

3. Don’t like fitness centers? Walk or jog on deck. At sunrise and sunset, the views are peerless.

4. Choose walking, rather than bus, tours.

5. Sign up for energetic excursions, such as snorkeling, kayaking or hiking. Even a beginner’s horseback ride still works core and leg muscles.

6. Use the pool, even if you don’t love swimming. Walk or jog in place, tread water or hold on to the side and kick your legs. It’s low-impact and rewarding.

7. On barges and riverboats, take a bicycle out for a spin.

8. Feeling too tired or jetlagged to exercise? Commit to a 10-minute workout. Once you get moving, you may wind up doubling or tripling the time.


One Last Tip

Avoid wearing elastic-waist pants and other loose-fitting clothes to meals. They make overindulging extra-easy.

SOURCE: Cruise Critic

Out of the mouths of babes

I watched something incredible on Saturday. I watched my 6 year old niece, who is painfully shy and a bit of a perfectionist, skate a solo in an ice skating program. She was scared to death, skated out to the ice, and promptly forgot her routine. She looked like she was about to loose it, looked at me… put a huge smile on her face… and began to skate. She may not have skated the planned routine… but she took her bow to a very supportive crowd and skated off very proud of herself. I asked what happened… she said she saw me and remembered that I told her she could do anything… she just had to try. Sometimes I need a child to remind me that it doesn’t have to be difficult. Love this kid!!!!!! This is my girl, alone on the ice… as she started to do her thing!!!

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Super Bowl Sunday

My team was eliminated in the last round of Playoffs… I have been invited to a few parties. There will be all kinds of temptations laying around me… this is another one of those days where failure to plan will equate to plan to fail!!! Not on my watch!!!!

Normally I avoid TV because it is a trigger for me. I sit, I eat, I have zero recollection of what I ate… it’s mindless! So today I am being mindful and smart. I am taking snacks to share that I can eat.. and I am going to be aware of everything I put in my mouth…

I am making chicken meatballs.

I take ground chicken, zucchini, riced Cauliflower, egg whites, salt, pepper, garlic and onion powder…bake at 400 for 25 minutes. Stick on a plate with toothpicks and serve.. you can add Franks Red Hot with WF Bacon Ranch dressing as a dipping sauce…

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Remember… it’s how you want to feel about yourself when you wake up tomorrow that drives your choices today… immediate gratification does not last!!!!!!