Posts Tagged ‘meal plan’

Do You Eat Real Food?

01/23/2013 2 comments

Tasty Food Abundance in Healthy Europe

Processed foods, additives and chemicals are inferior to real food and are potentially harmful to your health.

So why do you still eat it?

Why do you still eat that packaged granola bar and snack on those whole grain crackers? You may think that heart healthy label means something, but it doesn’t hold a candle to real food.

What is Read Food?

Here’s an easy way to tell if your food is real or not: If your food can go bad, it’s good for you. If your food can’t go bad, it’s bad for you.

Real food is fresh and unprocessed.

The Real Food Challenge

This real food challenge has the potential to change your body forever. Take the next 7 days to ONLY eat real food. One week is a very short time in the grand scheme of things, and I know you can do this.

Just try it for one week to see and feel the difference in your body.

The Rules

During the next 7 days you will avoid eating all of the following food items:

  • Bread
  • Grains
  • Rice
  • Crackers & Chips
  • Packaged snacks
  • Sugar & Corn Syrup
  • Soda Pop
  • Packaged Bars
  • Baked Goods
  • Candy

Here’s a list of the real foods that you will eat instead:

  • Seasonal, organic Vegetables
  • Seasonal, organic Fruits
  • Lean, organic meat, fish & eggs
  • Nuts and Seeds

Those four categories of food can be combined into endless, flavorful combinations. Check out the following meal ideas:

Breakfast:Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day.

  • Scrambled organic eggs, sliced tomato and a handful of seasonal berries.
  • Half of a dressed avocado and a few slices of nitrate-free bacon.
  • Pancakes made with coconut flour and topped with chopped nuts.

English: Snack Machine


Plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you.

  • Dark baby greens topped with chopped chicken breast and diced tomatoes.
  • Albacore tuna (packed in water), mixed with finely chopped cucumber over cauliflower rice. (See recipe below)
  • Turkey and Spinach Salad


Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories.

  • Grilled white fish, sautéed spinach and almond bread.
  • Baked chicken breast with steamed broccoli and quinoa.
  • A big bowl of arugula topped with sautéed asparagus and sliced hardboiled eggs.

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other (very important) half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

Just 7 Days

How quickly does a week fly by? Pretty fast, right?

When you decide to eat only real food for 7 days you will be amazed at the positive improvement that you feel and see in your body.

Do this challenge for yourself.

In one short week you could be in the same, worse, or you could be leaner and excited.

The choice is yours.

Stay Motivated,

Sgt Rians


Surviving The Holidays – Part 2

7 Polite Ways To Turn Down Food


Most of us think that there are only two ways to handle Holiday food temptations.
You could say “No” to everything and get the reputation of being a Grinch.
Or you could say “Yes” to everything and end up gaining 5 or 10 pounds.

Let’s explore the following 7 ways to politely turn down Holiday food that’s pushed on you by well meaning friends and family.

Food Push #1: “This is your favorite! Hand me your plate.”
Stalling Response: “I can’t wait to try some in a little bit.”

Why stalling works: By not directly turning the food pusher down, they feel that they’ve won and will drop the subject.

Later you may decide that you want a small portion of the offered food, or you may decide to skip it.

Food Push #2: “Try this new dessert I made, you’ll love it!”
I’m Stuffed Response: “I wish that I had saved some room, but I’m stuffed.”

Why being stuffed works: No one can refute your statement about being full.

If your food pusher is persistent then let them know that having one more bite would make you uncomfortably full to the point of pain.


Food Push #3: “I made this dish especially for you. Eat up!”
Diet Restriction Response: “Oh man, that looks good! Too bad I can’t eat gluten.”

Why having a diet restriction works: Even the pushiest people are likely to back off when they hear you have a diet restriction.

The key is to be consistent.

If you say that you aren’t eating gluten then don’t reach for a bread roll.

Food Push #4: The food pusher puts something on your plate without permission.
Spread It Around Response: Take your fork and spread the unwanted item around your plate to make it look like you took a few bites.

Why spreading it around works: You’re not making a scene, and quite frankly, no one is going to notice.

When food is put on your plate without your consent you are under no obligation to eat it.

Spreading the food around is a simple way to defuse the situation without eating something you didn’t want.


Food Push #5: “You are too concerned with dieting.”
Thank You For Noticing Response: “Thank you for noticing the healthy changes I’ve been making. Your support means a lot.”

Why saying thank you works: Sure, the dieting comment was probably made passive aggressively, but nothing is stopping you from taking it as a compliment.

Seeing you make healthier choices may be intimidating for friends and family, so approach the subject with understanding rather than defensiveness.

Food Push #6: “Here’s a bag of leftovers for you to take home!”
Take a Break from Cooking Response: “Thanks, but keep the food so that you can take a break from all the cooking you’ve been doing.”

Why saying they’ll get a break from cooking works: Every good host wants to send their guests home with something, but given the option they’d love to have leftovers for themselves as well.

Compliment their cooking and let them know that you think they deserve a break over the next few days.

Food Push #7: “We only have this dish once a year – you HAVE to eat some!”

I Want to Live Long Response: “That looks amazing! I’m going to skip it this year so that I can live to see many more wonderful holidays with you.”

Why wanting to live long works: Said with good humor, this drives home a serious point.

You are watching what you eat so that you will be around for many more holidays to come to enjoy with your loved ones.

No one can deny the importance of this!

By warding off food pushers you’ll eat fewer calories and will avoid holiday weight gain to start the New Year off right!

Remember that exercise is a huge part of the equation when it comes to achieving weight loss.

So head over to our Youtube or Facebook page today and we will get you started on the exercise program that will reshape your body in the New Year.

Stay Motivated,

Sgt Rians

Surviving Holiday Parties

Active Santa

I know sticking to your meal plan is hard during the holidays, but it can be done.

Stay strict during the week and use your cheat day for that holiday party you are going to.

If you don’t want to use your cheat day, then make sure you eat before you go.

Another thing to help you survive the holiday parties is, do not hover around the food area at the party.

Stay away from it!!

In an effort to keep your holidays healthy and bright, here are some mouth-watering recipes sure to please the palate.

Offering optimum flavor, presentation and nutritional value, these dishes are so delicious you will probably adopt them as part of a new, healthy holiday tradition.


Appealing Appetizers

The abundance of holiday get-togethers makes mindless snacking a common pitfall. What better way to prevent overeating of the wrong foods than by BYOD (bringing your own dish). Following are some fabulous-tasting recipes that won’t leave you feeling deprived!

Bite-Size Bruschetta Baskets (vegan, gluten-free)

Quick and easy to prepare, this flavorful combo is yummy over pasta, tempeh, fish, grilled veggies . . . or whatever you can imagine.

Note: This appetizer stores well in the refrigerator for 4–5 days, so prepare ahead if your schedule is busy, or double the recipe for use later in the week.

1 long, thin artisan loaf or baguette, cut into 1½-inch-thick rounds,    soft centers scooped out or pressed to create a small hollow
1/3 cup extra-virgin olive oil
2 tablespoons (tbs) freshly grated Parmesan cheese cayenne    pepper, freshly ground, to taste
½ cup organic sun-dried tomatoes (packed in oil), snipped into thin    slices
3 tbs balsamic vinegar
¼ cup spicy tomato sauce or sun-dried tomato pesto
1 ripe avocado, diced
¼ cup red onion, finely chopped
2 teaspoons (tsp) fresh garlic, minced
1 vine-ripened tomato, seeded, drained and chopped fine
2 tbs Kalamata olives and/or capers (optional)
freshly ground pepper, sea salt
¼ cup basil pesto sauce
fresh basil for garnish

VGF Option:
Instead of bread, use 30 endive leaves or try mushrooms or cucumbers (centers hollowed out). Omit Parmesan cheese.

Brush bread “baskets” lightly with olive oil and sprinkle with Parmesan cheese and cayenne. Toast lightly in hot oven or under broiler for a few minutes. Set aside to cool. In glass serving bowl, mix together all remaining items except basil. Adjust seasonings to taste. Spoon topping into bread baskets, endive leaves, cucumbers or mushroom caps. Garnish with basil. Serves four to six.

Black-Bean Salsa Dip (vegan, gluten-free)

To avoid high-calorie creamy dips and cheese trays full of saturated fats, try this delicious, high-fiber, antioxidant-dense dip. Easy to prepare, it will keep for 3 days in the fridge. This is a perfect make-in-advance dip.

1–2 tsp minced garlic
1 (15-ounce, oz) can organic black beans, drained and rinsed well
½ cup fresh salsa
2 tbs fresh lime juice
½ cup fresh cilantro, roughly chopped
1½ tsp ground cumin
chili pepper, fresh or dried, to taste
sea salt and freshly ground pepper, to taste
fresh cilantro for garnish

Measure all ingredients into food processor, except sea salt and pepper. Process until smooth. Season to taste and transfer to serving bowl.

Garnish with fresh cilantro and serve with veggie crudités, organic tortilla chips or Mary’s Gone Crackers. Makes about 2 cups.

Oh-Wow! Holiday Sweets

Of all the holiday food challenges, nothing can kill willpower for most people like nutritionally void sweets. Following are some amazing treats that address the cookie and calorie conundrum. These goodies can also serve as a perfect host/hostess gift.

Nut–Butter Dates With Macadamia Nuts (vegan, gluten-free)

24 pitted fresh medjool dates or boxed soft dates (found in produce    section)
¼ cup raw cacao nibs
¼ cup raw almond or macadamia butter
cayenne pepper, to taste
macadamia nuts for garnish

Halve each date, fill each with sprinkling of cacao nibs and top with small spoonful of almond butter. Sprinkle with cayenne pepper as desired.

Arrange on serving platter garnished with macadamia nuts. Makes 48 date halves.

Sweet ’n’ Spicy Maple Nuggets (vegan, gluten-free)

These fantastic little gems are super-easy to make, and the spices will boost your immune system. Double the recipe, buy some decorative glass jars and ribbon, and fill them for delectable “made with love” gifts. Store nuggets in an airtight container for up to 3 weeks.

4 cups raw nuts (combine almonds, pecans, walnuts, etc. . . . your    favorites)
½ cup unhulled sesame seeds
1/3–1/2 cup maple syrup or unprocessed natural honey
1/2–3/4 tsp sea salt
3/4–1 tsp each of ground cinnamon, ginger and cardamom powder
½–3/4 tsp cayenne or crushed chili pepper flakes, to taste

Preheat oven to 300–325 degrees Fahrenheit. Line large baking sheet with 1- to 2-inch-high sides with parchment paper.

Combine nuts, sesame seeds, maple syrup or honey, and seasonings in large bowl, stirring well. Spread out evenly onto baking sheet, place into oven and bake 15–20 minutes, stirring occasionally. When finished baking, stir nuts again and let cool. Makes 14–16 ¼-cup servings.

Note: Sesame seeds not used in the photo shown.

Organic Cocoa-Coconut Gem Truffles (vegan, gluten-free)

2/3 cup organic cocoa powder (or raw cacao powder)
1 cup almonds, ground
¼ cup organic coconut, small flakes
3/4 cup pitted fresh medjool dates or boxed soft dates (found in    produce section)
3 tbs extra-virgin organic coconut butter, gently warmed to melt
¼ tsp sea salt
soft hemp seeds, to roll balls in or to sprinkle on bars, if desired

Combine cocoa powder, ground almonds and coconut flakes in large food processor.

Add dates, coconut butter and sea salt; purée until mixture sticks together. If needed, add a little more melted coconut butter or dates to adjust texture to desired stickiness and level of sweetness.

Roll into 1-inch balls or 2-inch patties, or press into 8- x 8-inch square baking dish and cut into bars. Roll balls/patties in hemp seeds, or sprinkle seeds over bars. Chill for minimum of 1 hour.

Store in refrigerator or freezer for up to 2–3 weeks—if they last that long!

Tip: Soaking/sprouting the almonds for 8 hours removes some of the enzymes that inhibit nutrient absorption. Makes approximately 24 truffles (or if bars are preferred, fills one 8- x 8-inch baking dish).

Stay Motivated and Happy Holidays,

Sgt Rians

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