How to Not Gain Weight or Even Lose Weight on Vacation

It’s really easy to gain up to 5 extra pounds on vacation. You’re out of your routine; you don’t have your normal eating patterns, and don’t have as easy access to your staple foods.

Well it’s actually pretty easy to stay on track while on vacation if you’re prepared….and you might even lose some weight!

First thing you should always do is drink a lot of water. Start first thing in the morning so you’re more full during that breakfast buffet. Staying hydrated will give you more energy throughout the day so you’re more likely to take those day excursions, go for a hike up a mountain, or take that walk on the beach. (Doing all these extra activities is how you can actually lose weight).

Next is to pack snacks. Whether you’re flying or driving, pack apples, bananas, nuts, protein bars (healthy ones), or food to keep you full between meals. This way you don’t totally pig out when you’re eating out all the time and you don’t let your blood sugar get to low so you eat even more.

Third, eat dessert…..but just not the entire piece. Have some cheesecake, but just a bite. Have a piece of pie, but just a bite. You don’t have to skip out on everything, BUT if you don’t eat dessert every day, then why start eating a ton now.

Lastly, be careful what you drink. Mixed, girlie drinks like Margaritas or Pina Coladas can have up to 800 calories each. This is like two dinners, do you really need that? Have a wine spritzer, or a mixed drink with soda water instead of juice to save on calories….and most importantly drink water in between cocktails.

Follow these tips and you’re more likely not to feel guilty after your vaca ends!

Written by: Jaime Gesl

To know more about Jaime or any of our trainers, go to the About Fit Life tab.

June Schedule

If your local to La Plata, MD, come check out our classes!! You are guaranteed to feel great afterwards!

How Many Calories Should I Eat?

This is a big question in the fitness Industry, and there is no one size fits all for this question. There are 3 things that have to be taken into account when figuring out calories:                              

Age

Body type

Activity level

A 40 year old man is definitely not going to need as many calories as a 20 year old. Furthermore, a woman who just walks 5x a week will not need as many calories as a woman who weight trains regularly.

Beyond this, not all calories are equal. Calories from fast food are not equal to a diet of organic vegetables and meats that are hormone free. Calories are important but nutrients are more important.

That being said, the average woman that doesn’t drink and eats pretty clean, and has a well-rounded exercise routine will need between 1500 & 2000 calories. Men in the same situation will need between 2500 & 3000. This may change greatly depending on what the end goal is……Obviously if you want to gain weight you may need more calories and if you want to lose weight, it may be on the lower end.

Written by: Gordon Schrader

To know more about Gordon or any of our trainers, go to the About Fit Life tab.

Blueberry Yogurt Bites

How many times are you watching TV after dinner and think, "I just need something sweet!" Or.....the kids come home after school and say, "I'm hungry" and reach for junk in the cabinet.

Well now that fruit is coming into season and is actually on sale at the grocery store, we have the perfect, simple, filling snack to satisfy both of those cravings................Blueberry Yogurt Bites! With this snack you get both protein and good carbohydrate.
Perfect for an after workout snack as well.

Blueberry Yogurt Bites
So easy:

-Wash and dry your favorite fruit when you buy it from the store, I used blueberry's because they are bite sized and easy to work with.
-In a bowl mix one cup of Plain non-fat Greek yogurt and 1 tablespoon of truvia or stevia.
-Line a baking sheet with parchment paper or wax paper
-With a toothpick, stab one blueberry and dip it into the yogurt mixture so its covered and then place onto the prepared baking sheet. Do this until everything is used up.
-Place in the freezer and freeze for at least 1 hour, larger fruit make take longer.
-Enjoy!

Buffalo Chicken Quinoa Bites

Need an appetizer for a party or an easy, fun dinner for the kids? Try this PROTEIN packed recipe filled with chicken and quinoa. Quinoa is a perfect way to get in whole grains and protein all in one bite. This recipe is super simple, so the kids can help, and is a crowd pleaser!

Buffalo Chicken Quinoa Bites

Serves: 4

Ingredients:

·         1 cup cooked quinoa

·         1 cup shredded chicken

·         1/4 cup shredded carrots

·         1/4 cup sharp cheddar

·         1/4 cup buffalo sauce

·         1/4 cup Panko breadcrumbs

·         1 large egg, beaten

·         2 tablespoons whole wheat flour

·         1 teaspoon garlic powder

·         Kosher salt and freshly ground black pepper, to taste

Directions:

1. Preheat oven to 350 degrees F. Lightly oil a mini muffin pan or coat with nonstick spray. In a large bowl, combine all ingredients.

2. Using a small cookie scoop, scoop the mixture evenly into the muffin tray, about 1 1/2 tablespoons for each. Place into oven and bake for 18-20 minutes, or until golden and set. Serve immediately. (Could make a healthy blue cheese dipping sauce.

ELIMINATE HFCS (High Fructose Corn Syrup) to help with weight loss

HFCS is in everything and its incredibly damaging to your metabolism. It kicks up your fat-storing hormones and makes you fat. Fructose (the "F" in HFCS) must be metabolized in the liver. Because of this, HFCS somehow tricks the body into not releasing insulin and leptin, two essential hormones that are usually released after you eat. Without insulin, your body can't use those HFCS calories for energy, and without leptin, your body doesn't know it's full so you keep on eating.

Please, please read food labels and if it has High Fructose Corn Syrup, put it back. Common foods that contain HFCS are breads, ketchup, BBQ sauce, lunch meats, processed foods, etc.

Try this great granola bar recipe as a substitute for all the store bough brands with HFCS.

No Bake “Quaker”-Style Chewy Granola Bars

Adapted from chocolatecoveredkatie.com

(Can be gluten-free)

§  1 cup rolled oats (or gluten-free oats)

§  1/4 tsp. baking soda

§  1/4 cup rice crispies (brown, white, or gluten-free) I prefer brown if you can find them.

§  1/4 cup plus 2 tbsp. oat flour (just take oats, throw them in the food processor and grind)

§  1/2 tsp. pure vanilla extract

§  2 tbsp. coconut oil (could use apple sauce for a lower fat version but won’t turn out as well)

§  1/4 cup agave (Honey will also work)

§  1-2 packs stevia (up to 1/16 tsp. uncut) or 1-2 tablespoons brown sugar or extra liquid sweetener

§  1/4 tsp. salt

§  2 tbsp. applesauce (banana would probably work as well, or pumpkin!)

§  Ideas for the add-ins: mini chocolate chips, chopped raisins or other dried fruit, shredded coconut, chopped walnuts, etc. BUT NOT TOO MUCH!

Directions:

Combine all dry ingredients and mix very well.

In a separate bowl, combine wet ingredients. Stir wet into dry and use a sheet of parchment (or wax) paper to squish evenly-coated mixture into a parchment-lined 8x8 pan (or double the recipe for a 9×13). Squish very, very hard, with a can or something heavy. Put in the fridge until firm then squish very hard again. Cut into bars.

These should stay in the fridge or the freezer.

Apple Granola Sandwich

Need an unprocessed healthy snack for your kids.....or you? Adding protein to any snack is a great way to help keep you full and prevent you from overeating. Everyone should have an afternoon snack. Eating every few hours helps to keep our metabolism rolling so we burn more calories at rest. Protein will help make each of these snacks count and if your working out or exercising (which you should be), protein helps fuel our muscles.

Try this Apple Granola Sandwich for your kids the next time they get off the bus....it is sure to satisfy.

Apple Granola Sandwich
Serves 2

1 apple cut into slices
Natural Peanut Butter
Granola (make sure the sugar content is 8g or less)

Directions:
Spread peanut butter on each slice of your apple. Sprinkle lightly with granola. Put two pieces together to make a sandwich!