Dieting while on spring break

So you work so hard to get in tip top shape for spring break but most of us fail to keep it and loose everything we worked so hard for during the break.  A week does not seem like a long time but it can seriously hinder you body.  Drinking sugars drinks, eating fatty food, not exercising, and not sleeping can have long term effects that will harm all the hard work you have put into becoming healthy.  Do NOT get me wrong you deserve to have fun and live it up while on vacation but just be conscience of how much fun is too much.  When I am on vacation may not workout everyday but I will walk to dinner, or take a walk on the beach instead of laying out, I order a salad instead of a pizza if I am going to have dessert.  I stick to a plate that has less then 25% carbs and choose foods that I enjoy and love but not make me feel gross 15 minutes later.  When I drink it is in moderation... I know its college and nothing especially drinking is in moderation but at least do not get a drink that is 90% sugar, order tonic or sparkling water and vodka or a glass of red wine.  Some thing that will not add tons of extra calories.  I am here in Florida and stick to only one meal or outing I will drink.  It is hard to be on a diet or be healthy on vacation when you just want to relax and do whatever you want but look long term and at the past.  Your hard work you have done so far and the body you want to or already have. Enjoy your break!
Look at these gross but cool jellyfish that are all over the sand because they have washed up from the ocean

No more bars

So I have an obsession with protein bars and this week it has gotten a little out of hand.  I am making a pledge not to eat them.  i have been eating them instead of meals. Protein bars are like a better version of a candy bar.  Almost all have a TON of sugar and carbohydrates and not a ton of good nutrients.  I have them right in front of me at my work and there free so that is what kills me. But if I want to eat healthier then I have to start eating meals and not bars.

Sick

So its official I am sick.  I guess thats what happens when you have a fun weekend :( but I am determined to get better.  I am going to put off the slim down plan until I recover because I can not be depleting myself when I am trying to recover.  But here are some pictures of presents (our sorority dance)

My Date and I 

The women that put the whole dance together! 

I am so excited for this weekend.  I am going to Florida for Spring Break!! I am so excited to just relax and layout! But I have to survive this week. 

Here is a recipe for my morning egg white omelet !

Ingredients 

1 Cup Spinach 

1 cup Mushrooms 

1/2 tomatoes

3 egg whites 

Mrs. Dash

tabasco  

Method

cook the spinach and mushrooms with olive oil cooking spray. Then set aside.  Cook eggs like a pancake, once both sides are cooked put the veggies on top.  put spices on and enjoy :).  

It is delicious and nutritious!

I think for me it is really important to not start the day out with something sweet.  I have the biggest sweet  tooth and if I eat something like oatmeal or yogurt I will want sugar all day.  Also eggs are a great source of protein which is really important in the morning.  Especially if you work out in the morning like me. It is crucial to have a healthy big breakfast.  I sometimes have Turkey Bacon and grapefruit with this.  

I hope you all have a wonderful Tuesday! 

So I am starting the Tone It Up slim down plan TODAY!! I leave for florida in 5 days to vacation with my dad! I am so excited, I love spending time with him.  I am really excited! I need a break from school even though I have a 15 page paper due, and midterm the week I get back.  I may even visit my friends from home that go to school in Florida! I am going to have to download some good music for the flight and my runs out there.


Fresh and Delicious Salad 
(by The-New-Healthy.com)

• Salad
• 2-3 cups steamed carrots + broccoli
• as many as you like cherry tomatoes
• 1 cup black beans
• 1/2 avocado (I love avocado)
• Dressing 
• 2 TBL hummus 
• 1/4 cup salsa 
• salt and pepper 

I am sorry I have not been posting a lot lately. I have been so busy and stressed with school, work and internship stuff! I promise to be more diligent with this.  I will post another hot topic this week.  Any suggestions ?

New Recipe !

For everyone that needs something sweet that will not hinder your diet !

Banana Protein Treat 

Ingredients 
1/2 banana (smashed)
1/2 scoop protein powder
2 TBL whole wheat flour (or you can do a full scoop of protein powder)
1 teaspoon vanilla extract
1/2 cup egg whites

*if you want it even more sweet add agave and/or cinnamon

Directions 
Combine all ingredients, stir well
place in a pan and cook like a pancake
or if you want it fast you can microwave it for 2 minutes

The Curse of Control

I have gone through life living the way I thought  I was supposed to. Realistically, rationally, and cautiously.  I did everything by the book: went to school everyday, got good grades, studied hard, did a major that was the most realistic, went to church, bible studies, worked part time, and played sports.  I was always a over achiever, striving to be perfect, and lost in the mist of who I truly was.  I was obsessed with perfection, mostly about beauty and appearance but all in all I struggled with the fact I could not control certain things.  What I want is not always what is best for me. I have learned that the hard way.  I want to binge on ice cream but what I need is to take a deep breathe and get my mind off of food.  I want to eat my roommates food that is unhealthy but tastes sooo good but I know it is wrong.  Some times I feel like i can not control it, but i know that all my actions are controllable.  Think about it this way you do not always want to brush your teeth late at night when you are in bed and tired but you know that in the long run it is best to do so.  Or for me its my workouts, most mornings I do not want to get up 3 hours earlier to run but I always do because I know that it is good for me.  Being in control is such a dangerous and yet powerful thing that has lead me to many success's like finishing my marathon and failures like not eating when I was anorexic.  It is important to let go of the control aspect and put it into something like your faith or meditation.  I know it is easier said then done, I am still struggling with it myself but knowing what you have to do is the first big step in the right direction.

Healthy Banana Cookies

Healthy Banana Cookies --idea from OhSheGlows.com

Dry Ingredients:

• 1 + 1/4 cup whole grain spelt flour
• 1 cup regular oats
• 1/4 cup lightly packed brown sugar
• 1/2 cup chopped walnuts
• 1/2 tsp kosher salt
• 1/2 tsp baking powder
• 2 teaspoons ground cinnamon
• Pinch of nutmeg (1/8th tsp)

Wet Ingredients:

• 1 flax egg (1 tbsp ground flax + 3 tbsp water), mixed together (or you can have1 egg or 2 egg whites)
• 1 tsp pure vanilla extract
• 1/4 cup almond milk
• 1/3 cup mashed banana (1 ripe medium sized banana)

**If you want a little more sweetness you can add dried fruit, chocolate chips, apples, unsweetened coconut etc 

Directions:
1. Preheat oven to 350 and line a baking sheet with parchment paper or a non-stick mat. Set aside. Mix your flax egg together (1 tbsp ground flax + 3 tbsp water) in a bowl and set aside.
2. Mix dry ingredients in a large bowl and set aside. In another bowl, mix your wet ingredients: vanilla extract, almond milk, mashed banana, and gelled up flax egg. Whisk well.
3. Now pour the wet mixture onto the dry mixture and stir well. It will take a bit of elbow grease to get the mixture fully mixed, but not to worry.
4. Scoop 2 tbsp or a bit more for each cookie mix, leaving about 1.5-2 inches between each. Do not press the mixture flat. Bake for 14 minutes at 350F or until slightly golden in colour, but still soft. Please note that these cookies should be soft and do not get crisp or firm. 
6. Cool on pan for about 5 minutes before transferring to a cooling rack. Makes about 17 cookies.

Hot Topic #1

Ok, I have not been doing well...That's why I am going to talk about my first hot topic Binge Eating!!
Binge eating.
Binge is like other eating disorders, there are varying degrees of binge eating. One type is extreme calorie intakes that are consumed as well as the depressing effect it has on their life. For others, it is a pesky problem that causes emotional upset but does not severely impact their life.
At any rate, binge eating leaves its sufferers shameful and guilt ridden.


The experience I have had with binges are that they usually started because of from one or more reasons:
1) A mental deprivation-An example of a mental deprivation would be feeling like you are denying yourself foods that you are craving, even though your diet may be 100% healthy.
2) A physical deprivation- depriving your self from food, or anything else that is physically there

3) Stress- stress from school, sports, work, kids, friends, family, or many other reason

4) Habit- once you continue to binge it becomes a habit just a daily part of your routine

5) A combination of the above

In my experience, when I have had what seemed like a perfect & healthy diet, I still can struggled with binges and over eating. My indulgence was some fruit after dinner or something fairly safe, however what I may have wanted was just a chocolate bar! I feel mentally deprived because I wanted something a bit exciting and off the beaten track now and then and my healthy diet, while balanced, did not give me this. So even if you are eating enough calories and the right food groups, sometimes your mind just wants to be a rebel. And for me, when I didn’t give it that once and a while, binges and over eating would happen but other times I binge when I have something that I think tastes so good and don't want it to stop. Only you can be the judge of what is a good balance for yourself, but if you are indeed experiencing binges then something is not working.

An example of a physical deprivation would be that your body is literally lacking certain nutrients in your diet and is making you binge to try and get these nutrients.

For example, if someone with an eating disorder is calcium deprived, they may find themselves binging on cartons of ice cream and not know why.
In this case, it is very important to assess whether your diet is giving you the right nutrients that it needs to function properly. There is a great website called livestrong.com and you can assess your diet then.  You can also see a Registered Dietitian for an assessment if you think you may be lacking nutrients. I saw one when I was struggling with anorexia and it was a great experience!

Stress binging is fairly obvious.  This is the time when you are going through stress like a family member is ill or like a bad grade on a test.  When stressed your body starts secreting the hormones of adrenaline and cortisol. Cortisol is a hormone that increases your appetite for fatty and sugary foods. If you are depressed, your body will also use the food as a way to temporarily increase the endorphins in your brain.

Endorphins are released with food.  This comes from evolutionary functions that that humans always have the desire to eat, this is an adaptive function. So now the trick is to figure out other adaptive ways to make ourselves feel good and to increase the endorphins in our brains.
Next we will talk about ways to break the habit