Substitutions for Calories in Food

When at  restaurant:

Ask for the dressing on the side, or order salsa, hummus or guacamole. They add great flavor to the salad, and can be used sparingly. 

• Skip the bun
• Skip the bread
• Ask for the sauce on the side
• Share a plate of food

When at home:

When cooking beef. Mix vegetables in to decrease the amount of meat in the serving. Or use ground turkey (light meat).

• Mix mustard with salad dressing for tuna salad instead of mayo
• Saute veggies with chicken stock instead of olive oil
• Steam veggies
• Grill veggies or meat
• Poach meat
• Baking
• Use egg whites
• Use Greek yogurt, pumpkin, or applesauce instead of oil
• Use almond milk instead of regular milk

Other random hints:

• Don't drink your calories
• Make sure you are really hungry and not thirsty
• Watch out for phantom hunger. If your hunger requires something (Chocolate? Bread?) and comes on quickly, it is likely mental. When you are really hungry almost anything sounds good (broccoli anyone?)

For bloating:

• Drink lemon water
• Skip carbonated drinks
• Don't chew gum
• Lower your salt content

Words of Wisdom from Pavel

"A strength coach cannot afford blind adherence to a single training modality.  On the other hand, he cannot afford to be so open minded that his brains fall out." (Easy Strength 53).

How bad do you want it?

"When you want to succeed as bad as you want to breathe, then you'll be successful"

A post on the swing from David Whitley

Here is my friend Dave Whitley going over swing timing. Enjoy!

 https://www.facebook.com/video/video.php?v=10150379403454013

How to enjoy a party without gaining a pound.

Party time! It has already started. The HOLIDAYS. Here come the holiday parties, cookie baskets, holiday chocolates, bowls of nuts, egg nogg...the list goes on and on and on. It is easy to gain weight during this time. In fact it is hard NOT to gain weight! Here is a small list of things that I like to do to hide from the weight gain.

When at a party:

• Eat soup before going to the party. It will fill you up a little and you will not walk in starving, ready to dive in head first to the appetizer table.

• Eat the fresh things on the table, and fill your plate with them. You will not feel as deprived.

• Ask yourself "is it worth it?". Meaning, is it worth the calories to eat? Will I enjoy it without guilt?

• If you answered yes to the question above. Eat it, and enjoy!

• Eat slowly, and enjoy your food. You will fill up, and know when you are full this way.

• Don't stand next to the appetizer table. It is too tempting, walk away-slowly.

• If you drink alcohol, drink wine. Sweet drinks contain loads of sugar and therefore, calories. One margarita is  approximately 306 calories (on the rocks) One glass of wine is 120 calories. One glass is considered 5 oz----that is like the little kid, single yogurt containers that you see in the store.

• Drink a glass of water in-between each glass, you will be holding something which will feel like you are drinking, you will be hydrated, and consume less calories.

• Dance. You will burn calories, have fun, and stay away from the food. Okay, yes, you may be the only one dancing, but you will have cheer! Just for the record. . . No. You will not see me dancing because I am a terrible dancer.

• Stay away from the nut bowls. Nuts are easy to over-do (one cup of almonds is 1000 calories. Ouch!).

• Wear clothes that you feel good in. It is easier to stay on plan when you feel good about yourself.

• Don't close the party down. The longer you are there, they longer you eat and drink :)

• Find a friend who is willing to be your go-to person for support. Call them before the party to check in about what you plan to do while at the party.

• Last but not least, HAVE FUN!