Summer of Drinking and BBQ

A lot of parties going on in the summer. But pace yourself, because they'll be going on all summer.

As for alcahol, one hard night of drinking can ruin a weeks worth of exercising. Is it worth it?Look for a low calorie beer, and keep it to a minimum.

At BBQ's I always go for the grilled chicken and try to stay light to almost no BBQ sauce on it. That high sugar sauce add's up quick. Try to keep away from the hotdogs as well.

I know you're going to have cheat meals, just make sure you've working hard with me in the gym, and eating well all week. That way you've earned it.

To help you out I even made a great snack you can eat that tastes so good you'll think you're having a cheat meal.

Vanilla, Fruit & Yogurt Parfait: While most people think of yogurt as a simple snack food or addition to your lunch, it can make a great tasting and nutritious lunch by itself. Be aware that fruit flavored yogurts are either loaded with sugar or artificial sweeteners, and you want no part of either one.

This recipe provides plenty of high quality protein, probiotics, healthy fats, fiber, and berries to keep you full until dinner!

Ingredients:
• 6-8oz 2% plain Greek yogurt or whole-fat regular yogurt
• ½ to 1 scoop Vanilla Prograde Protein
• ½ to 1 tbsp milled flax or chia seeds
• 1 to 2 tbsp chopped walnuts
• ½ to 1 cup fresh or frozen berries of choice

Directions: Mix the protein powder and seeds in with the yogurt until evenly distributed. Add in fruit and sprinkle chopped walnuts on top. For women use the smaller portion sizes, for men the larger. Makes 1 serving.

MEAL PLAN

Breakfast@7

Egg White Omelette with Spinach, Onions

Cup of Oatmeal with cinammon, pumpkin pie spice

Bottle of Water

Snack:@9:30

1 Cup of Cottage Cheese

Yam Muffin

Bottle of Water

Lunch@12

Grilled Chicken Wrap with Spinach, Peppers

Brown Rice

Bottle of Water

Final Thoughts:

Saying no at the party can be tough. Seeing everyone enjoying themselves, eating what they want, knowing you used to do the same. Then look at everyone elses body, think about your old body. The same reason you're holding back and not eating like them is the same reason you're getting the body you've always wanted. Also, beware of friends trying to sabatage you. Happens all the time.

This Blogs Tip:

MGD 64 won the vote for best tasting low calorie beer. If feeling social pressure just carry a bottle of beer next the whole time, that usually shuts people up from telling you to drink more.

Next Blog:

More summer eating tips.

The Good, The Bad, The Fattening

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Trap Food to Avoid aka THE BAD

Granola

Rolled oats, nuts, dried fruit it just seems so...right. But what we don't realize is how much sugar and extra calories are hiding inside. Not to mention the trans fat as well. I do give them an A+ for clever marketing.

THE FATTENING

Stay away from cheese, deli meat, fries, chips, ice cream, Soy and BBQ sauce, and mayonaise. I know that sounds harsh but it's the truth. Although... I will let you in on some secrets.

THE CONDIMENT ALTERNATIVE

If this is what your refrigerator looks like than it's time for some spring cleaning.

If you thought the only alternatives to condiments were no condiments than think again.

Here's a starter list of condiment alternatives.

Hummus > Mayo

Horseradish > BBQ

Yogurt Dip/Horseradish Blue Cheese > Blue Cheese

Hot Pepper > Hot Sauce

Basil ?Pesto

Boom that easy.

THE GOOD

The following information is POP-SECRET!

I don't mean that the Pop-Secret brand is good. But there is a secret to popping your pop-corn. Pop-corn naturally...is good for you!

5 cups is a serving!

Buy a bag of organic popcorn. Pour it and a little olive oil in you air popper (or whatever you want to cook it in). I use medium heat on my stove. Pop the popcorn and you have a late night snack you can munch on all night with no fat, no sodium, no sugar, has lot's of fiber and few calories. In fact one serving has only

That's perfect bowl placement.

Breakfast:

• Scrambled Egg Whites

• Homemade Muesli

• Coffee (no creamers)

Midmorning Snack:

• Protein Shake

• Yam Muffin

Lunch:

• Chicken Breast Sandwich

• Apple

• Small handful of Pecans

• Iced Tea (no sweeteners)

Midafternoon:

• Protein Shake

Dinner:

• Grilled Halibut

• Small Baked Potato

• Salad with Olive Oil and Balsamic Vinegar

• Frozen Yogurt

• Water

Final Thoughts

Oh yeah, that's right. What you thought was just a normal day has become another milestone in your life with this info. Now that you've read it, apply it. That's it!

This Blogs Tip

I'm in such a giving mood I'll throw one more secret your way. Butter you can eat and still stay lean.

Next Blog

Reader's choice. Throw me some ideas.