September Hot LIST!! 21 Day Fix!!

September Hot LIST!! 21 Day Fix!!

Well here we are at September already!! 

I don't know about you but September for me always makes me want to get my health in check and ready to head into the Holiday Season!! 

When I did the 21 day Fix I learned SO much about what I was eating, my portions and how and when I should eat! It is Clean Eating, but taking that to the next level!! 

Really an Awesome program!! 

So I am so Excited for this September Sale!!

ORDER NOW!! CLICK HERE! 

What is 21 Day Fix™?

21 Day Fix is a nutrition and fitness program that makes losing weight so simple, anyone can do it. Easy-to-follow portion control and 30-minute workouts take the guesswork out of losing weight to help you see results fast—up to 15 pounds in just 21 days!  Whether you want to lose a few pounds before your next vacation or jump-start a bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and it works. If you're ready to get serious, 21 Day Fix can help you lose the weight.

Why is 21 Day Fix effective?

Because it’s so simple! You don’t have to count calories, points, or log your food into diet software. With 21 Day Fix, everything is laid out for you. All you have to do is use the specially designed portion-control containers and do one 30-minute workout per day. Commit to it for 21 days, and you’re going to love your results.

What makes 21 Day Fix unique?

It’s the only fitness and nutrition program that combines portion-control

containers and world-class workouts. By placing equal emphasis on fitness and

healthy portion control, 21 Day Fix can help anyone lose weight—and keep it

off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds or 100 pounds, you can do it with this program. So she created short but effective workouts that take only 30 minutes a day, along with a simple eating plan that doesn't require you to spend hours in the kitchen.

Autumn Calabrese is your personal trainer:

Autumn Calabrese is a celebrity fitness trainer, busy mom, and national-level bikini competitor. She came up with the idea of a portion-control container system after watching a client eat an entire 1,300-calorie salad in one sitting because it was “healthy.” Autumn realized that super-sized portions were hurting her clients’ weight-loss success, because they were eating too much without knowing it. So she developed portion-control containers to help people see how simple it is to eat the right amounts and lose weight easily. And as a single mother, Autumn understands how hard it can be to fit exercise and healthy eating into a jam-packed schedule.


What's included in 21 Day Fix?

Essential Package:
• 7 color-coded portion-control containers
• Shakeology® shaker cup
• 6 easy-to-follow 30-minute workouts
• 21 Day Fix Start Here quickstart guide and workout calendar
• 21 Day Fix Eating Plan that shows you exactly what to do
• 3 Day Quick Fix Guide, Autumn's secret weapon for fast weight loss
• Dirty 30 bonus workout

What equipment is needed?

• Dumbbells or a resistance band are used in some workouts.
• A yoga mat and the Beachbody® miniMAT are helpful, but not required.

Do I have to do the workouts, or can I just follow the portion-control Eating Plan?

• Both the workouts and Eating Plan are essential to get the best results in 21 days.
• If you're worried about being out of shape, we suggest you follow the modifier and do what you can, rather than skipping the workouts entirely. You'll feel stronger in no time.

Can I use other containers I have at home?
• No, these are custom-designed for 21 Day Fix. Other containers may have the wrong  proportions and you will not be successful unless you follow the Eating Plan using  these containers.
• Very few (if any) other containers come in the variety of sizes needed for 21 Day Fix.

Can I eat out at restaurants when I do 21 Day Fix?
• Yes! The Eating Plan includes a restaurant guide that shows you how to practice portion control at your favorite restaurants.

What does it mean when you say "no off-limit foods"?
• The 21 Day Fix Eating Plan shows you how to incorporate treats (like chocolate and wine) into the plan . . . and you can still lose weight.

What makes the 21 Day Fix workouts so effective?
• 21 Day Fix takes all of the guesswork out of working out. You know which workout to do
 each day and can be confident you're working your whole body efficiently in just 30 minutes a day.
• The workouts yield consistent calorie-burning results, unlike a treadmill workout that can have very inconsistent and inaccurate calorie counts.
• The 30-minute boot-camp style workouts keep your heart rate up throughout, so you have an effective and efficient workout that burns maximum calories.
• There's a modifier in every workout to show you how to take down the intensity while still getting awesome results.
• Trainer Autumn Calabrese created a 7-day-a-week schedule to give you the best results in just 21 days. Each day of the week is a different workout, all perfectly designed to avoid over training and keep you injury-free.

What are the workouts?        

7 Workouts on 2 DVD's

Dirty 30 Workout

Total Body Cardio Fix

Upper Fix

Lower Fix

Pilates Fix

Cardio Fix

Yoga Fix

The 21 Day Fix Video

ORDER NOW!! CLICK HERE! 

Low Calorie Huevos Rancheros

Low Calorie Huevos Rancheros

This Mexican egg dish makes a perfect weekend breakfast.

Total Time: 35 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 4 servings

Ingredients:
2 tsp. olive oil
1 medium onion, chopped
1 (14.5-oz.) can diced tomatoes
1 (4-oz.) can diced green chiles
½ tsp. ground chili powder
¼ tsp. sea salt
Nonstick cooking spray
4 large eggs
4 corn tortillas, warm
2 Tbsp. finely chopped red onion
2 Tbsp. shredded Monterey jack cheese
Cilantro leaves (for garnish; optional)

Preparation:
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add tomatoes and green chiles; cook, stirring occasionally, for 10 minutes.
4. Season with chili powder and salt; cook, stirring frequently, for 5 minutes. Remove from heat. Set aside.
5. Heat large nonstick skillet, lightly coated with spray, over medium heat.
6. Add eggs one at a time, taking care egg whites don’t touch; cook, covered, for 3 minutes. Remove lid. Cook to desired yolk consistency. Remove from heat.
7. Top each tortilla evenly with onion mixture. Top gently with egg and top evenly with red onion and cheese.
8. Garnish with a cilantro leaf if desired.

~ Recipe Courtesy of Beachbody

The Benefits of Coconut Oil and It's Uses

By Matthew Kadey, R.D.

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ThinkStock

Once castigated for its generous saturated fat content, coconut oil has been given a second life as a (gasp!) healthy fat. And while drinking it by the tablespoon still isn't a great idea, you definitely should consider adding the oil to your diet.

Yes, coconut oil is almost 90 percent saturated fat, but not all sat fats are created equal. “The saturated fat in coconut oil is mostly lauric acid, a medium-chain saturated fatty acid that appears to have a more neutral effect on heart health when compared to longer-chain saturated fats found in meats and dairy products,” says Wendy Bazilian, R.D., author of The SuperFoodsRx Diet.

This makes sense considering citizens of nations that consume prodigious amounts of coconut products, such as Sri Lanka, have lower rates of heart disease than Americans. Some research even suggests that coconut oil can paradoxically improve cholesterol numbers by revving up enzymes in the body that breakdown fats.

Bazilian adds that medium-chain fats are metabolized more easily into energy in the liver, meaning they may be less likely to be stored as extra padding on your thighs if you keep your overall calories in check. “Up to 1 to 2 tablespoons of coconut oil a day, depending on individual calorie needs, can be a healthy and tasty addition to your diet when replacing other less-healthy calories,” Bazilian says. “But don’t believe the hype that simply adding coconut oil to your diet can help you shed a bunch of body fat.”

More proof that coconut oil is a worthwhile addition to your pantry: Lauric acid appears to have antibacterial properties, and studies show that the tropical oil (particularly the virgin varieties) contains a bounty of antioxidants that may help knock out those pesky cell-damaging free radicals that are thought to accelerate aging and disease. Topically, coconut oil is also a great skin moisturizer.

How to Choose a Coconut Oil
Coconut oil that is labelled “virgin” or “extra virgin” is extracted from coconut meat using delicate methods such as cold-pressing. “This type of oil will have more antioxidants as well as a stronger coconut flavor and aroma,” Bazilian says. Perfect for a batch of brownies or a fragrant curry.

Not ready to go loco for coco flavor? Try refined coconut oil (sometimes labelled “expeller-pressed”), which is further processed to have a more neutral taste and scent. Refined coconut oil also has a higher smoke point than virgin, so Bazilian says you can use it for higher-heat cooking such as stir-frying or when you are making dishes like scrambled eggs and don’t want it to taste like a beach vacation. But she recommends researching brands online to find ones that avoid using harsh chemicals to refine their coconut oil.

Both cold-pressed and expeller-pressed versions have a long shelf life (about 2 years without refrigeration), meaning there is less worry about coconut oil going rancid than there is about more delicate oils such as flax or extra-virgin olive oil.

The Best Ways to Cook with Coconut Oil 
Coconut oil has a variety of uses in the kitchen. Add a tropical flare to these six foods.

1. Baked goods: Because it tolerates high temperatures, coconut oil is a notable substitute for butter, shortening, or other vegetable oils in Paleo-worthy baked good recipes. Scones, cupcakes, muffins, brownies, and cookies will have a lightness that you just can’t get with butter.

Since it’s solid at room temperature, coconut oil needs to be melted before use in most baking. To do so, simply place the jar in a bowl or pan with very hot water and let sit for a few minutes. If mixing it with any cold ingredients, be sure to stir the oil in quickly so that it doesn’t solidify and make clumps. In its solid form, coconut oil works brilliantly as a dairy-free option in recipes where you cut solid butter or shortening into dry ingredients, such as with pie crusts.

Generally you can substitute coconut oil one-for-one with butter or other oils in baking recipes, although you may want to add an extra dash or two of any liquid your recipe calls for to compensate for the extra moisture that butter lends to baked goods. You can also substitute half the butter for coconut oil to limit any coconut flavor. (No need to adjust anything else in this case.)   

2. Granola: Embrace your inner hippie and bake up batches of homemade granola using coconut oil, which lends an irresistible aroma to your oats and nuts. While some vegetable and nut oils oxidize at high temperatures, resulting in “off” flavors and potentially fewer health benefits, coconut oil can stand the blast furnace that is your oven unscathed.

3. Roasted vegetables: The next time you’re roasting a batch of hearty winter vegetables such as butternut squash, sweet potatoes, beets, or rutabaga, try tossing them with a mixture of coconut oil, lemon juice, thyme or rosemary, salt, and pepper for an appealing hint of coconut.

4. Popcorn: Those kernels pop so beautifully when dropped into a pan with a spoonful of coconut oil, this fat may just be the best thing to happen to popcorn since the microwave.

5. Nut butters: Break out the food processor and grind together 2 cups nuts such as almonds, pecans, or cashews with 2 tablespoons coconut oil until smooth and buttery. Since you can customize each batch by adding honey, maple syrup, cinnamon, flax seed, or even ground coffee, you may just never buy peanut butter again.

6. Mayo: If a season of Top Chef has you itching to embrace your inner Julia Child, try whirling up your own mayonnaise. But for a twist, pour in half olive oil and half melted coconut oil.

Clean Eating 101: The Basics

What is clean eating? How much do I eat each day? Are corn and potatoes vegetables? What are complex carbs? These are just some of the questions I get when I talk to people about clean eating. Today it is my hope to clear the air and get some of these questions and misconceptions cleared up for you.

How it works:

 It's simple, follow the eat clean principles....that's it....just follow the rules :)

What to do:

Here are the "rules" to clean eating.

• Eat more- eat six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal
• Eat sufficient (two to three servings) healthy fats every day.
• Carry a cooler packed with clean foods each day.
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes. 

What are "proper portion sizes"?

JUST SAY NO!!! Try to avoid the following list of foods

• Avoid all over-processed foods, particularly white flour and sugar.
• Avoid all chemically charge foods.
• Avoid foods containing preservatives.
• Avoid artificial sugars.
• Avoid artificial foods such as processed cheese slices.
• Avoid saturated and trans fats.
• Avoid sugar loaded beverages, including colas and juices.
• Avoid or do your best to limit alcohol intake.
• Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.
• Avoid super sizing your meals.

What CAN I eat???? Great question!!! Here are some examples :)


Lean Protein:
6 portions each day.  A portion is:

 

• 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
• 1 palm sized portion of lean meats such as chicken, turkey, fish
• good quality, sugar- and chemical- free protein powder (hemp, soy or whey).

Complex Carbohydrates from Fruit and Vegetables:

6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 

2-4 portions each day.  A portion is:

• 1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
• 1 cup of cooked cereal such as oatmeal
• 1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
• 1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Beverages:

• 2-3 liters per day of fresh water with no sodium
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Agave Nectar 
• Maple Sugar Flakes
• Rapadura Suga

If you would like even more support please ASK ME and I'd be glad to provide you with daily motivation and support to help you accomplish your health and weight loss goals!  I have lost 30 lbs to date with clean eating and regular exercise.  No starvation just healthy whole meals.

Happy Clean Eating!!

Addicted to Sugar? How to Break the Cycle!

Addicted to Sugar? How to Break the Cycle!

This weekend, I was reading one of my favorite Clean Eating cookbooks while I prepared for the upcoming week and started thinking about how much sugar I had cut out of my diet over the past year. One of the things that people come to me so often is that they crave sugar!! In fact, just this week I spoke with THREE people who said they have a killer sweet tooth.  They can't give up their sweets or they can't resist the temptation when placed in front of them.  I know that I really enjoy sweets myself, but I have really worked hard to cut out certain foods that I know are not doing my body any good by eating them!  My mouth just waters thinking about chocolate chip cookies, ice cream cake and chocolate covered anything!  I can tell you that I have successfully transitioned over to clean eating and I have found replacements for those things I used to crave.  When I do go to eat sweets I usually end up with a bellyache and feeling really lethargic.  So, my body now knows what foods it needs vs. wants. 
I am human, though.  I do allow myself to enjoy life and I truly believe in the 80-20 rule.  80% of the time I am spot on but the 20% where I have a special event, get together I pick and choose what I want to have!  But, I can tell you at the beginning I had to go cold turkey until I could gain the control over my mind to make those kinds of decisions without binging!

  

Are you a dessert fanatic? A lover of all things frosted, a champion for cookies and a complete pie-a-holic? Do you dream in chocolate, dally in the candy aisle and feel that your day just isn’t complete without a taste of something sweet?  I know so many people like this, I could sit and rattle off the names of those that can't live without their something sweet after dinner.

If so, in the past you’ve probably blamed your sugar cravings on your sweet tooth, an imaginary body part like the funny bone. And while a sweet tooth doesn’t literally exist in your mouth, pulling your lips towards that ice cream sundae - your body is indeed craving sugar. Why? Because you are an addict, because you haven’t had enough protein, because you’ve used up your willpower and because you associate sugar with sweet feelings and fond memories.

Discover why you crave sugar to understand its hold on the human brain, so that you can combat your natural instincts, put the chocolate down and walk away from the candy dish.

You most likely crave sweets because of one of the following reasons:

1. Sugar is a drug, a fantastically effective dopamine enhancer that works along the same lines as caffeine, nicotine and alcohol – all substances that people love to indulge in, even though it is well known that they aren’t good for the body. A diet loaded with sugar generates excessive reward signals in the brain, and over time, these pleasurable brain chemicals can override your willpower to create an addiction. Just like cocaine – only to a lesser extent – this white powder feels so fantastic to your brain that it usurps your willpower in order to get its next fix. Your brain sends out powerful signals to obtain a sweet release, and your hand reaches for the cream cheese pastry. Like any addiction, it’s not easy to beat – take small steps in reducing your sugar intake, and reward yourself with something other than dessert for each little victory.

2. You aren’t getting enough protein in your diet. The body needs fuel to survive, and the best source for this energy is protein. If your body doesn’t get enough protein throughout the day, it starts to lose energy. Your brain sends out panic signals: I need energy now!!! Nothing gives your body a boost of quick energy like a mouthful of sugar – just ask any kindergarten teacher. You reach for a candy bar in the afternoon, because you didn’t eat enough protein in the morning. Make a point to eat a high protein diet – and watch as your sugar cravings virtually disappear.

3. You have used up your willpower for the day. You wake up early for a run, skipping the snooze button, order a healthy breakfast of oatmeal instead of a doughnut, and then decline the chocolate cake at the office birthday party. You walk right past the bowl of gummy bears on your co-workers desk, order a salad at lunch (dressing on the side) and drink water instead of juice during the afternoon. You’ve been “good” and practiced restraint all day – so when your husband brings home a package of gourmet cookies in the evening, you devour them. All of them. Willpower is a finite resource; it’s a bad idea to go on a diet, try to trim your household budget and stop shopping online all at the same time. You can’t follow the rules exactly every minute of your life, so at the end of the day when you are tired and your willpower is too – you reach for a cookie. And another. Learn to recognize what triggers your evening sugar cravings, and plan to reward yourself in a non-edible way when you feel the urge to eat sweets coming: buy a bouquet of flowers, go for a walk with your dog or watch a funny movie.

4. Sweets remind you of happy times. As children, we are given sugary treats when we behave well or when times are happy (like holidays). We learn to associate the taste of sugar with happy feelings, and as adults, we try to recreate those sweet childhood memories with a chocolate chip cookie, popsicle or ice cream cone. While everyone deserves to indulge now and then, emotional eating rarely brings the satisfaction you crave – and often it just makes you eat even more as you search for those happy feelings. Let yourself have one awesome treat each week, like a hot fudge sundae or scrumptious cupcake, eat it very slowly and enjoy every minute of it. This way you won’t feel like you are denying yourself – and you can sample the sweet treats that you truly want without giving in to cravings.

So if you struggle with sugar cravings and addictions you are not alone!  It's a normal phenomenon that attacks many of us!  But know that you can make a change.  It just takes a little will power to do so!

ASK ME HOW YOU CAN GET INVOLVED IN MY NEXT 30 DAY CLEAN EATING AND SHAKEOLOGY GROUP TO TEACH YOU HOW TO KICK THE CRAVINGS, EAT REAL FOOD, GAIN ENERGY, CONFIDENCE AND LOSE WEIGHT!!

Travelin' Fit

Working full-time, training, and trying to maintain some semblance of a social life can be exhausting. Still, it's a path many of us choose to stay happy, healthy, and fit. We slave over the stove to make macro friendly meals and hit the gym most days of the week, all while holding down the fort at home. In short, we prep.

My regular schedule goes something like this: I pick two nights each week to prep my food for the next 3-4 days. I bulk-cook my chicken—either by baking it in the oven or tossing it on the George Forman grill—divide it into 4-5-ounce portions, steam my veggies, and put together my salads, each of which includes half an avocado and a side dressing. Sure, it's a lot of work, but this way, when I get up at 6 a.m. to hit the gym, I don't have to worry about what I'm going to eat throughout the day. It's packed and ready to go.

DON'T LET A FEW MILES TRAVELED STAND BETWEEN YOU AND YOUR FITNESS GOALS.

Add to all that the turmoil that comes with travel, and the three Ps—plan, prepare, and produce—become more essential than ever. No wonder so many fitness plans unravel on the road. You're tempted by fast food, lured by quick and easy pre-packaged meals, and you can practically hear the double chocolate chip frap at the airport Starbucks calling your name.

Sound familiar? Don't let a few miles traveled stand between you and your fitness goals. Follow my air travel routine to help bypass any nutritional away-from-home hurdles.

9 ROAD RULES

1

 PACK SMART

There are six little things I always bring with me just in case. Since none of these items need to be refrigerated, all can be easily stowed away in your checked luggage.

PRE-PORTIONED OATS

Keep some complex carbs on hand. It's better to bring along the right carbs than have to resort to scarfing down something unnecessarily unhealthy.

I typically pack enough for 3/4 cup every day as well as an emergency stash of a few additional cups just in case I need to use oats for my evening carb source.

ALMOND BUTTER

Heart-healthy unsaturated fats are essential to a well-rounded diet. Pack a source of healthy fats so you know exactly where yours come from.

QUEST BARS

Quest bars are all natural, low in carbs and sugar, and high in protein. Double-check the nutritional information on your go-to protein bar to make sure it's not just candy in disguise.

PROTEIN POWDER

This is a must. Scoop out enough for 1-2 servings per day, and store them in plastic baggies for easy access.

MEASURING CUPS

If you're anything like me, measuring cups will be handy for meting out your almond butterand morning berries.

BLENDER

Looking to take things even further? Pack an individual-sized blender to make super food smoothie.

2

 REQUEST KITCHEN STAPLES

Call the hotel and request a room with a microwave and refrigerator.

3

 PRIORITIZE PRODUCE

Stop by the local grocery store to get some go-to fruits and veggies. My personal favorites are snap peas, microwavable bags of broccoli, and apples.

4

 SEEK OUT A GYM

Find out if the hotel has a gym, or where to find the gym closest to where you are staying. If there is no gym, go for a morning run or do a bodyweight workout in your room.

This can include basics like squats, push-ups, chair dips, pistol squats, and burpees, as well as core exercises like planks, bicycle crunches, and V-ups.

5

 GO A LA CARTE

Customize the hotel menu to meet your macros. Most hotels have a restaurant, and you should be able to order a la carte items. My go-to breakfast at the hotel is a six-egg-whiteand veggie omelet with 3/4 cup oats and berries.

In the rare instance where this is impossible, I make a shake in my room with unsweetened vanilla almond milk, a scoop of protein, spinach, and blueberries. I have that with a side of oatmeal.

If you find yourself even more limited, mix a scoop of protein into your oatmeal and add some berries for a delicious concoction. All of these options are high in protein and offer up the right amount of complex carbs and morning sugars.

6

 THINK PORTABLE

When ordering at restaurants, stick to lean fish, veggies, and complex carbs. Ask the chef to hold the butter and oils and get sauces on the side. Skip the wine and order an extra glass of water. If it's a special occasion, or you have a real hankering to indulge, stick to a glass of red wine or a vodka soda—just make sure it's not a regular occurrence.

WHEN ORDERING AT RESTAURANTS, STICK TO LEAN FISH, VEGGIES, AND COMPLEX CARBS.

7

 CUSTOMIZE THE MENU

When working long hours, I often have to cut my workouts short. Instead of being able to leisurely take my time, I'm often limited to one hour from start to finish. I make the most of my time by pushing hard, doing supersets, and sticking to a short 45-60 second rest period between sets.

8

 HAVE FORETHOUGHT

I can't stress this enough: Plan in advance. Think about your trip, anticipate your environment, and bring what you need so you're not stuck without any healthy options.

9

 DRINK UP

Stay hydrated, and make sure you take in enough fluids. The stale air circulating in airports makes me super dehydrated, so I always bring an empty shaker bottle with me through security to fill up at the drinking fountain before boarding my flight. I pack all my travel day meals in my carry-on so I'm set in case of any delays.

STAY HYDRATED, AND MAKE SURE YOU TAKE IN ENOUGH FLUIDS.

An extra scoop of protein or a Quest bar is also a great, easy grab-and-go option. Also, make sure to pack supplements ahead of time and store vitamins in baggies so you know what to take and when to take it.

CLEAN EATING ON CAR TRIPS

While the distance might be shorter, road trips come with their own set of nutritional hurdles. But prepping food in advance, having easily portable snacks on hand, and choosing healthy fast food alternatives when necessary can help you avoid gas-station temptation.

Hug the curves of the road without packing unnecessary weight onto your curves with these road trip tips.

1

 BRING A COOLER FULL OF GOODIES

Packing plenty of water and healthy snacks like your favorite sliced fruits and veggies, yogurt,almonds, Quest bars, and hummus is the best option. You'll be able to stick to your macros and have a strong line of defense against temptation when hunger strikes.

2

 CHOOSE SMART

If you're gassing up and can't resist grabbing a snack from the attached mini mart, shop smart. Gas stations usually have pre-made protein drinks in the cooler. Buy one of those and a protein bar, if needed.

Plain (not movie theater butter) popcorn is another option to help satisfy that need to munch.

3

 REDEFINE FAST FOOD

OK, so you're not going to make fast food healthy, but you can make healthier menu choices. Grilled chicken patties sans bun are a healthier option.

Also, salads with light dressing on the side—as opposed to salads doused in the creamy, full-fat alternative—are generally a safe option.