YES, you deserve to go on vacation and have a great time. YES, you deserve to splurge while on vacation, but should you splurge on FOOD and have major set backs when it comes to your fitness goals?
Taking a vacation or simply going out to eat does not mean you should ruin any and all of the hard work you have been putting into working out and eating according to your meal plan.
Here are some great ways to make sure you stay on your meal plan while on your vacation:
-Do a little homework BEFORE you go out to eat, go online and check out the restaurants in the area. Most restaurants these days have their full menus online. You can choose healthier options this way.
-Upon arrival to your destination, you can also ask your hotel concierge about the local restaurants and often times the concierge will have a copy of their menu as well.
-Bring some healthy snacks with you (oatmeal, protein bars, fruit, nuts, etc.) Eating healthy and on your schedule will keep you full longer and keep those CRAVINGS at bay.
-Find a grocery store upon your arrival so you can purchase healthy foods that are on your meal plan to keep in your room.
-When you go to restaurants (ones that you have researched prior to your arrival…hint hint), make sure to ask the wait staff HOW the dish you desire is prepared.
Only eat it grilled/baked/broiled.
NO SAUCES. PERIOD.
Get your protein served with fresh veggies (NO butter or sauce)
or a salad (with an oil and vinegar dressing).
NO condiments (ketchup, BBQ sauce, Ranch dressing, mayo, etc.).
No white pasta, white rice, or white bread, ask for brown rice, black rice, or quinoa.
NO FAST FOOD RESTAURANTS. EVER. PERIOD.
Eat only broth based soups.
Try whole gain wraps instead of regular sandwiches.
Eat seafood, especially fatty fish like salmon (You will definitely need your omega 3 fatty acids).
Don’t eat large portions just because they are on your plate (3-4 oz. of meat per serving).
ALCOHOL……SKIP IT. Why??? Alcohol STOPS the fat burning process and 1 drink can have over 250 calories in it.
DO DRINK: water, lemon water, unsweetened hot tea, plain coffee, and unsweetened tea.
Make sure to eat fruits and or veggies with every meal according to your plan.
Remember, you DO deserve a vacation, however what you deserve MORE is your HEALTH so you can go on more vacations in the future.
These guidelines are to help you continue with your fitness goals you have been working so hard on. You have to change your way of thinking regarding FOOD in order to lose the weight you so desperately want to get rid of.
THESE SAME PRINCIPLES APPLY WHEN GOING OUT TO EAT AT ANY RESTAURANT EVEN WHEN YOU ARE NOT ON VACATION.
“Your body is a direct reflection of your lifestyle”
Tamara Barbee Savoie
ISSA Certified Personal Trainer, Nutrition Specialist, Essential Oil Specialist and Wellness Consultant
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- 1 lb. ground chicken breast
- 2 c grated zucchini (leave peel on)
- 2-3 green onions, sliced
- 1 clove garlic
- 1 tsp. salt
- 1/2 tsp. pepper
- 3/4 tsp. cumin (optional)
- olive oil, for cooking (or coconut oil)
- -Toss chicken with zucchini, green onion, cilantro, garlic, salt, and pepper ( and cumin, if using). Mixture will be quite wet.
- -Heat a drizzle of olive oil in a medium pan over medium heat. Use a small scoop or a heaped tablespoon to scoop meatballs into the pan. Cook 8-10 at a time for about 5-6 minutes on the first side. Flip and cook an additional 4-5 minutes or until golden brown and the centers are cooked through.
- -Serve with guacamole, fresh salsa, or your favorite dip.
Many people anxious to reach their weight loss goals turn to over the counter supplements and weight loss drugs. It is almost impossible to go into a drug store without seeing a display of some new miracle weight loss pill or vitamin supplement that claims to improve your performance. The fact is though, that despite the millions of dollars spent on advertising these supplements and the endorsement of a fitness “guru” does not equate to actual results and or benefits. Before trying ANY new drug or supplement do your research and consult with your physician.
It is a hard pill to swallow, but the truth is that most fat-burning supplements and diet pills simply DO NOT WORK. The weight loss that these concoctions provide is illusory at best.
What is a SUPPLEMENT? It is a substance that is a part of your body’s normal physiological processes. NO supplement should produce results like a drug. Supplements are like food.
While most weight loss and performance enhancing drugs are just nonsense, there are a few types that most people can benefit from if they are looking to improve their health. These supplements are also worth taking even if you are not a professional body builder.
MULTIVITAMINS- Just about anyone can benefit from a daily multivitamin. Just know that they do not BURN FAT or BUILD MUSCLE. Our modern lifestyle, as fast paced and stressed as it is, means that we do not always have time to ensure that we get all of the nutrients that we need. This is especially true for people who are on very rigid weight loss plans or other restricted diets. Add to this the mineral depletion that has become an issue amongst produce growers, and the effect of rapid cooking (i.e. in the microwave) on nutritional value, finding a good daily multivitamn that contains no fillers or binders (things like cork or sand) can improve your overall well-being. Make sure your vitamins are whole food based and organic and you have won half of the battle.
FISH OIL- If there is a miracle supplement out there, it is probably fish oil! This is not a weight loss supplement, but it does provide numerous benefits for health conscious consumers. Fish oil lowers bad cholesterol and triglyceride levels while increasing good cholesterol. it has also shown to improve hair, skin, and nail quality as well as heart, brain, and joint health. Fish oil SUPPORTS fat loss. The fish that have the most fatty acid component in them are salmon and sardines. Vegans and vegetarians who are opposed to consuming fish products can obtain the same benefits from Flaxseed oil.
MEAL REPLACEMENTS- Sometimes we just do not have time to prepare a healthy meal before work or when we are on the go. In these moments, rather than stopping for fast food, meal replacement shakes or bars are often a better substitute. While no shake or bar will actually cause you to lose weight, they often contain a lot of the nutrition of a meal without all the fat. They tend to be high in protein, and if you are making a shake, you can always add fruits and veggies to it to make it even better. Meal replacements usually do not burn fat or build muscle.
CREATINE (Monohydrate or Hydrochloride)- Usually bought in flavored powder mixes, Creatine is a protein supplement. Creatine helps you to train harder, build muscle, decrease fatigue, increase strength, and decrease recovery time. It is very popular among athletes because it provides energy without fat or carbohydrates, and supports muscle growth, particularly in those who engage in high intensity sports or weight training. Creatine will help to promote the development of fat-burning muscle mass. Unfortunately, it does not work for everyone.
BCAA (Branched Chain Amino Acids)- They are the building blocks of almost every structure in our body down to our very DNA. Many of these our bodies cannot synthesize, and need to be consumed directly. BCAA products include 3 essential amino acids (Valine, Leucine, and Isoleucine) that are a substrate for energy production, protein synthesis, and support a healthy metabolism. Leucine plays a role in muscle protein synthesis, Isoleucine induces glucose uptake into cells, and Valine helps eliminate excess nitrogen from the liver, regulates blood sugar, and stimulates Central Nervous System (mental functions). BCAA’s slow down catabolism (protein breakdown) of muscles, improve your workout intensity, increase fat loss, improve concentration, decrease fatigue, and stimulates the building of protein in muscle. It is worth noting that these amino acids can be found in our regular diets, particular in protein rich foods such as eggs, as well as whey protein supplements.
PROTEIN POWDER- It is protein in powder form. You can use this to add more protein in your diet. If you are vegetarian or vegan (there are vegan protein powders on the market) this can be an excellent source of additional protein if you need it. They are made up of JUST protein. There are two very popular protein supplements:
1) Whey- Created as a byproduct of the production of cheese, it is a complete protein with all 9 essential amino acids in it. It can possibly help you to lose weight , aid in lowering cholesterol, improve asthma, and lowering blood pressure. It is mainly used when you want to build lean muscle mass. There are 3 different types of whey protein: Concentrate, Isolate, and Hydrolysate. Whey is best when taken in the morning.
2) Casein- It is a protein in milk that has a slower digestion rate which allows it to slowly and steadily release amino acids, which means a reduction in the breakdown of proteins. It is used to keep long periods of an anabolic environment for the growth of muscles. It is best when used before bed. Casein creates more lean muscle mass and decreases body fat when using it in conjunction with a resistance program and proper nutrition program that you will get from me.
You must remember that there is NO supplement that is a substitute for proper EXERCISE and NUTRITION. If you take these supplements WITHOUT proper exercise and nutrition you will continue to FAIL. You should always work with a Certified Personal Trainer who can help you design the perfect exercise program for YOU and help you take your nutrition and your soul to the next level!
Tamara Barbee Savoie
CPT, Nutrition Specialist, Wellness Consultant, Essential Oil Specialist
If you like seeing guns starting to form…and your core being stronger…and your kick ass level go to an all time high.
Bootcamp rocks!!! She had sweat running down my back and my knees crackin…. I feel great. Wonderful way to start a day! Contact Barbeelove Fitness ASAP!
Tamara is great at pushing me to work harder. She is enthusiastic and encouraging throughout the day, not just during the workout. I would highly recommend Tamara to any of my friends!