"Not Food , Shoes: Rewards for reaching your goals"

You’ve been doing a phenomenal job with your training. Your diet is on point, you kick butt in the gym and you have become a cardio machine, now it’s time to reward yourself. Not with a burger and fries or a large pizza, but with something that will grant you great pleasure without interfering with your new fit lifestyle.

Many of us seek to stuff our faces with the food that we’ve cut out of our diets. This is not the solution. Honestly, this will probably make you sick and most likely you’ll regret it the next day. You have worked too hard shredding that tire around your waist to scarf down a pound of wings with a pitcher of beer. You owe yourself more than that. Celebrate your success with something other than food.

2daybefit has a list of ways to celebrate your self-accomplishments instead of reverting back to old, bad eating habits.

Alternative Rewards:

- Makeover

- New haircut

- Massages

- New shirt, pants, clothes, etc

- Shoes

- Guy/Girl night out

- New purse

- Vacation to show off that new body

Pampering yourself with other great pleasures is far better  than indulging in a meal of crap. Remember if you are on a fixed meal plan, doing anything extreme is the last thing you want to do, when you have made the sacrifice to change your habits.

We feel that it's important to reward yourself to recognize the progress you have made and the leaps and bounds you’ve gone converting to this new health and fit lifestyle.

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Fav Food Gone Healthy: Part 2

We’re back with another edition of “Fav Food Gone Healthy” by 2daybefit, LLC. Last week, we enjoyed ourselves to a wonder Chicken Stir-Fry. This week we are going to move to the sea. Most of you will be relaxing on the beach this scorching hot weekend. So let’s have a meal that’s lighter and will still have an enjoyable taste. Remember, you've made the commitment to lead a healthier lifestyle - a regular workout schedule, a tight meal plan, even drinking less.  

Ok, let’s get down to it. By the way, we’re still not eating at Sal's Eatery or Pedro's Picnic Place. I know you're still missing that greasy Cheeseburger and Fried Chicken.  But, I don’t want you to feel guilt for going to Ronnie’s Burger Shake or Mattox Chicken Hut. So, let’s make those favorite meals healthier. I'm talking half the fat and calories!

This Friday's "Favorite Food Gone Healthy" :

Mahi Mahi Kabobs

You'll Need:
Wood skewers soaked in water for 30 minutes
2 Mahi Mahi filet
2 tbsp of extra virgin olive oil (EVOO)
1 tbsp of dried thyme
Juice of a lemon
Half red onion
1 Yellow bell pepper
Cubed pineapple

You will:
- Cube the fish and veggies and season them with the lemon juice, EVOO and thyme;
- Then skewer the fish veggies and pineapple alternating;
- Cook on a grill or skillet on medium heat for 7 minutes on each side;
- Serve over spinach or lettuce and enjoy!

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"Eat On The Run"

I hear the same complaints from every client and every friend I have that’s on a set meal plan. “I don’t have the time to eat that many times in a day” or “I’m too busy to eat 5 to 6 times a day.” STOP!!! Please stop with all of the excuses, if you want something bad enough you will find time to do it. You have time to walk around in the mall shopping for a new pair of shoes or go get your hair or your nails done. You have time to sit at the bar to watch the game. So don’t give me those excuses. MAKE TIME!!!

I notice when people want something bad enough, they make time for it. When you like that guy or girl, no matter how busy you are, you always make time and put in the effort to spend time with that person. You need to treat yourself the same way - make time to plan out your meal plan.

Here are a few tips that we have adapt at 2daybefit :

• Prepare Ahead: Cook your meals for the next day or the next few days. This is most effective on a Sunday.

• Protein shakes/Meal replacements: Easy to prepare and easy to pack. This is a great way to get in that in-between meal at work or at the mall

• Quick and Easy: Can tuna/chicken, Peanut butter and Raw vegetables. These are a few meals that does not need a microwave or have to be prepared

I hope these tips will help you to achieve your goals. Don’t forget “If you want it bad enough, you will do it.” So stop complaining and “Do it.”

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THE LATE NIGHT CREEP

You’re on this meal plan and you know it’s going to work, yet, you find yourself hungry in the middle of the night. So, you quietly climb out of bed trying not to wake the person next to you as you head to the kitchen for, inevitably, something sweet or salty.  

This is what I like to call “THE LATE NIGHT CREEP.”

Let’s explore some reasons for your hunger. It’s possible your plan may not be providing enough calories to satisfy your appetite. There are several things you can do to fill up and not hinder your progress: water, raw veggies and early sleep.

If you eat your last meal is at 8pm and you don’t go to bed until 12, yes, you will be hungry. If you just can’t ignore those hunger pangs and you find yourself in kitchen here’s what I recommend: protein, nuts, veggies and berries.

The foods I’ve suggested do two great things: Fill you up and keep your caloric intake in check because you don’t have to eat a lot of it in one sitting.  You may need half of an Eco-Value bag of potato chips to feel full but then you’ve added nearly 1000 more calories to your total for the day.  However, a handful of nuts or a cup of berries will satisfy your hunger and clock you just a couple hundred calories.

Even better, you don’t have to creep.

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THE MYTH, THE LEGEND, THE CARB

Bread, rice, pasta, cupcakes, bagels - they’re all carbs.

There’s so many different philosophies when it comes to this topic. Readers may agree or disagree with my perspective but I can only write about my experience with carbs. So, brace yourself, I’m about to knock your boxers off.

Carbs, Yeah I said it and i’ll say it again, Carbs. First thing’s first. You can’t be scared of the word. There is nothing wrong with eating carbs. Some of us are carbs/gluten sensitive, and if you are you should speak with your nutritionist about coming up with a meal plan that fits your needs. But for the rest who fear eating carbs will get them fat just slap yourself. That’s a myth.

Please understand that there are two types of carbs: Complex and Simple.

Complex carbs are high-fiber foods that your body needs to help improve digestion and when are broken down in the body become they become glucose that is slowly released which keeps yours energy levels stabilized and hunger at bay.

On the other hand, Simple carbs (sugar) are responsible for changing one’s mood. They cause unhealthy spikes in blood-sugar levels and weight gain.

Any nutritionist/dietitian will always have carbs in your diet. Your plan may have carbs in the morning or be portioned out for every meal throughout the day. Nonetheless, your meal plan will include foods high in complex carbohydrates.

Complex Carbs include:  100% whole grain/wheat bread and pasta, oats, brown rice, sweet potatoes.

Simple Carbs include: Food that contains fructose (fruit sugar), sucrose (table sugar) or lactose (dairy sugar)

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